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On the first Monday of the new school year I found myself taking two calls from two different schools telling me that both my kiddos were feeling crummy and needed a ride home. Yes, already. Before long, everyone in our house felt under-the-weather.

While no one wants to be sick or see their children get sick either, becoming ill from time to time is actually important. Catching a cold is an educational exercise for our immune systems. The ability to mount an appropriate healing response is a sign of good health. While getting sick all the time is problematic, getting sick occasionally is reassuring and an opportunity to slow down, reflect, and reassess.

As a naturopathic doctor with two kids and a partner that works in the public school system as well, my family has ample opportunity to contract illness. Given that, I still aim for prevention. Healthy lifestyle habits go a long way to minimize risk, and decrease the severity and duration when illness does strike. Here are my recommendations to weather this cold and flu season well.

  • SLEEP: Sleep is critical to overall health and immune system function. Make sure that you and your family members prioritize the appropriate amount of sleep.
  • HYGIENE:
    • Wash your hands. Whenever anyone comes home from work or school, make sure they wash hands upon entering the house. Note that research is conclusive: old fashioned soap and water work just as well as antimicrobial soap or hand sanitizer and have the added benefit of not being harmful to us (carcinogenic, endocrine disruptor, create lethal superbugs).
    • Remind yourself and your kids how to effectively cover your cough and sneezes: Use the crook of your elbow, not your hand.
    • Keep the house on the cooler side as germs like warm environments.
    • Air out the house briefly (ie: open up all the windows and maybe doors) daily or at least weekly, even in the cold of winter.
  • EXERCISE: Regular moderate exercise enhances immunity.
  • GO OUTSIDE: Whether this is for exercise specifically or just to get out, do it. Fresh air and sunlight is good for us. Cold air is not bad for us. Dress and layer comfortably for the weather and keep your neck and ears warm. If you have a young child, dress them the way you dress to keep comfortable; i.e., if you get cold and put your hood up, put theirs up too.
  • HYDRATION: Sufficient water intake is critical to every function in our body, not the least of which is expelling pathogens. Being adequately hydrated can tip the scale from successfully staving off full-blown illness or succumbing to it.
  • DIET: A whole foods diet supports optimal health. Highly processed foods or “food-like substances,” and those with added sugar, actually suppress your immune system.
  • STRESS: Throughout these months when life doesn’t slow down and we are additionally exposed to so many pathogens, it is more important than ever to have routine coping mechanisms such as mindfulness, breath work, and yoga  – as well as any other exercises or activities that bring you joy.
  • SUPPLEMENTATION: I am not actually a big fan of taking supplements myself or for my children, however, you may find us taking them this time of year:
    • PROBIOTICS: Ideally, you will be consuming probiotics in the food you eat – from your garden or the farm your food came from, from yogurt, miso, sauerkraut, kombucha, and any other of the varieties of fermented foods now available at many grocery stores. If you feel like you are not good at getting probiotics into your diet, consider taking a potent probiotic supplement.
    • VITAMIN C: Vitamin C helps prevent and/or reduce the duration of the common cold (Note: It only works as prevention if you regularly take it). Food sources of vitamin C include: papaya, bell peppers, broccoli, Brussel sprouts, strawberries, pineapple, oranges, kiwi, cantaloupe, and cauliflower.
    • ZINC: Zinc also helps reduce the duration and severity of the common cold, and many people are deficient in zinc. Food sources include: beef, lamb, sesame seeds, pumpkin seeds, lentils, garbanzo beans, cashews, turkey, quinoa, and shrimp.
    • BLACK ELDERBERRY: Taken as a syrup or even better as a warm tea, this is a delicious fall and wintertime routine. Black elderberry is an antiviral useful in preventing the flu.
    • TULSI TEA: This is a readily available (at most grocery stores) herbal tea that helps your body simply adapt to the various stressors of life, including a change in season. For best results, drink it daily.

Here’s to our beautiful weather, and may you weather it beautifully!

If you feel run down or need immune system support, please call to make an appointment.

720-340-0193 or Book Now

Vitamin D has gone from a little known alternative medicine subject to mainstream with lots of research supporting its functions and our need for it in the last 10 years. Vitamin D is unlike other vitamins as it actually acts like a hormone in the body. It is vital to overall wellness, and specifically is involved in bone, muscle, heart, lung, brain, and immune system health. The list of conditions with associated vitamin D deficiency is exhaustive, and includes a variety of cancers, heart disease, autoimmune diseases, diabetes, impaired immune function, cognitive impairment and depression.

Where does vitamin D come from?

Your body manufactures vitamin D through a series of biochemical reactions stimulated by sun exposure. You can also get it from supplementation. You can only get very small, insignificant amounts from foods you eat, such as egg yolks and fatty fish.

But sun exposure causes skin cancer!

Yes, this can also be true, but it is really sun over-exposure that becomes problematic. Due to public health efforts, many folks cover up and use sunscreen before ever entering the sun. While this may be a good strategy to prevent sunburns and potential skin cancer, it leaves a person deficient in vitamin D. Remembering that vitamin D deficiency is linked to impaired immunity and many cancers, this might not be the safest choice.

To Use Sunscreen or Not: What should I do?

As with everything, I suggest an individualized approach. Ask yourself what your personal risk factors are: Do you have a family history of skin cancer, light skin and eyes? Do you have a family history of osteoporosis or autoimmunity? Do you experience any chronic inflammation? Think about your risks and your goals and proceed with thoughtfulness. Living in Colorado, you will likely need to supplement vitamin D, at the very least during the winter months depending on your occupation. In my opinion, a combined approach of supplementation and sun exposure is best.

Combined supplementation and sun exposure approach

I encourage my patients to get moderate sun exposure. Exposing broad areas of the body such as the front and back torso is more beneficial than simply the face and arms, for instance, due to surface area. You can intentionally sunbathe for 5-10 minutes a day, or if you are going to be outside anyway, wait 5-10 minutes before applying sunscreen and/or covering up. The key is to never get burned. Additionally, I supplement vitamin D based on test results, and retest at different times of the year in order to adjust supplementation.

For more information on vitamin D, visit The Vitamin D Council.

Check back soon for my upcoming post on Sunscreens.

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Despite being a beautiful time of year (check out this picture of my crabapple tree!), this time of year many people suffer with seasonal allergies. A few common-sense approaches can help.

  1. REDUCE YOUR EXPOSURE: If you can minimize exposure to the substances you are allergic to, then you can minimize symptoms, including your histamine levels. Allergy sufferers should consider these household strategies:
    • IN THE BEDROOM:
      • Keep windows closed
      • Keep bedroom especially clean & door closed
      • Do not allow pets in room
      • Use a HEPA air filter in the bedroom
    • Frequent damp dusting throughout the house & vacuuming with a vacuum that uses a HEPA filter
    • Keep windows closed during high pollen times
    • Use the highest filtration HVAC filter
    • Bathe (including washing hair) before bed
    • Remove shoes when entering home
    • Plan outdoor/exercise time around high pollen predictions. Check pollen.com.
    • Change clothes and wash face immediately after outdoor exercise or activity
    • Nasal irrigation with a neti pot (or other method) helps to wash away dust and pollen that have accumulated in your sinuses throughout the day, reducing symptoms of allergic rhinitis, the stuffed up nose that comes with many allergies.
  2. MINIMIZE OTHER SOURCES OF INFLAMMATION
    • Eliminate known food allergies or sensitivities
    • Eliminate sugar & dairy during the allergy season, as these are the two most common inflammatory foods.
  3. SUPPLEMENT PROTOCOLS to moderate the immune system and reduce inflammation can be helpful as well. Some common supplements I use with my patients include:
    • Probiotics – Some unhealthy microbes in your gut can produce histamine. Support healthy diversity in your gut microbiome.
    • Quercitin
    • Vitamin C
    • Stinging nettles
    • Fish oil

Over the counter medications may help but are notorious for not working as well as advertised and leave many people feeling groggy.

For the latest information on how seasonal allergies affect mental health, keep an eye out for my upcoming post on the Postpartum Wellness Center/Boulder’s blog.

Call to set an appointment with me.

720-340-0193 or Book Now

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