Healthy Q & A: Seasonal Allergies

Q:

For me it seems like allergy season started last weekend.  I’ve had it for years and dread it.  I think I blew my nose 500 times yesterday.  I usually take over the counter allergy medicine, but I feel like it can’t be good to take that forever.  What would you recommend for allergies that really works?

A:

Seasonal allergies can be awful, it can seem almost like you have a never-ending cold.  Medicating yourself for weeks on end is not ideal however.  Thankfully, there are a number of effective ways to help ease allergy symptoms.

The first thing I’d mention is a neti pot, a small ceramic container that looks like a teapot.  It’s wonderful for cleaning out the sinuses on a daily basis.  You fill it up with room temperature filtered water with a bit of salt to make a saline solution, and then use the neti pot to flush water in one nostril and out the other.  It sounds really odd, but once you get the hang of it, it’s a wonderful way to keep your sinuses free of allergens (it’s also great for colds and sinus problems in general).  This is a video on how to use a neti pot if my description is somewhat lacking.

Quercetin is a bioflavanoid which is great for allergy season.  It prevents the body from releasing histamine (the cause of your runny nose and watery eyes).  1,000mg per day between meals is a good dosage to start with.  Stinging nettle is another natural antihistamine that works well for allergy sufferers, without the drowsiness and other side effects common to over the counter antihistamines.

Another impressive natural antihistamine which has had positive recent research is butterbur.  In one recent Swiss study, butterbur extract was found to be as effective as the active ingredient in Zirtec (a popular seasonal allergy drug), without the side effects.

A product we especially recommend for allergies is Jarrow’s AllerTame.  It contains both butterbur and quercetin as well as omega 3 fatty acids and rosemary to help with reducing inflammation.  I’d definitely recommend giving it a try this allergy season.

Product Spotlight: Natural Cleansers

Since Earth Day is this month, I thought I’d write about natural cleansing products, since it’s an easy way to help the environment while going about our daily lives.  Often when people think about being healthier they look to diet and exercise, and those are two crucial areas of our health, but many people don’t realize the dangers of the toxic chemicals they’re exposing themselves to every day through conventional cleaning products.

On Earth Day, air pollution is one of the things we may think of, and ways to change that.  Unfortunately many people don’t think of the air pollution inside their own homes caused by toxic cleaning products.  According to the EPA the levels of indoor air pollution may be two to five times higher (and occasionally more than 100 times higher) than outdoor levels.  This type of air pollution is almost entirely avoidable, and switching to natural cleansers is a big part of that.

Only about 900 of the 10,000 chemicals in use today have been tested by the EPA as possible cancer causing agents.  Another problem is that conventional cleansers do not need to list their ingredients on the labels.  The chemicals in conventional cleaning products are toxic to humans, animals, and the environment.  Here’s a short list of some of the common chemicals used in cleansers (this list was taken from volunteerguide.org):

·         Phosphates, found in dishwasher and laundry detergents, cause algae bloom, which kills fish and aquatic plants, and produces chemicals that are toxic to animals and people who drink the water.

·         Trisodium nitrilotriacetate is a possible carcinogen in laundry detergents. It can disrupt the elimination of metals in wastewater treatment facilities.

·         Chlorine bleach (sodium hypochlorite), available alone and in detergents and other products, is toxic to fish and can bind with organic compounds in water to form organochlorines, which break down slowly in the environment and accumulate in the fatty tissues of wildlife. Chlorine is especially toxic to organisms that live in water and soil.

·         Napthas and mineral spirits, found in furniture polishes, are neurotoxins and considered hazardous waste. Mineral spirits break down very slowly and contaminate air and water.

·         Formaldehyde, an ingredient in furniture polish and various cleaning products, is a potential human carcinogen and a known cancer-causing agent in animals.

·         Phthalates, found in furniture polish, disrupt hormone function and can cause genetic defects in both animals and humans.

·         Ether-type solvents, methylene chloride, butyl cellosive, and petroleum distillates, found in oven cleaners are hazardous waste and can contaminate the air, water, and soil.

·         Sulfuric acid and sodium hydroxide, in drain cleaners, can change the pH of water and cause fish kills.

Children are especially susceptible to damage from these toxins, since their brain, organs, respiratory and other systems are not fully developed.  There have even been studies showing damage to developing fetuses when pregnant women are exposed to certain chemicals.

I don’t want to sound alarmist, but rather hope this will make others consider switching to natural, earth friendly cleaning products.  I can’t encourage you enough to make the switch, for your own health and the earth’s as well.  It’s a simple change which can make a lasting difference.

Earth Friendly Product’s  Parsley Plus is one of my favorites.  It smells amazing and is great for kitchens and bathrooms or any hard surface.  You have to smell it to believe how wonderful it is, especially if you’re used to artificial, chemical based cleansers.

Citrasolv is a wonderful all purpose cleaner.  It’s concentrated, so it lasts a long time.  It’s great for removing grease and  all kinds of gunk, adhesive and stains without chemicals.  It’s definitely one to have in your cleaning arsenal.

Earth Friendly Product’s Window Kleener with Lavender is another I always have in my house.  It cleans glass (other surfaces as well) without chemicals and leaves them clean and streak free.  Plus, it doesn’t spray a bunch of chemicals into the air for you to breathe in (unlike conventional glass cleaners).

Another great reason to use natural cleaners is that kids can “help” without you having to worry about toxic chemicals.  I’d never feel comfortable giving my almost three year old a bottle of Windex to spray on the windows to help “clean”, but I feel comfortable with her using a natural window cleaner (with supervision of course) so she can help.

Healthy Q & A: Radiation Treatment

Q:

My Dad who is 86 will be starting radiation treatment for cancer on one of his vocal cords.  My question is should he be taking any supplements or be applying any sort of lotions or creams on his neck?  He is in good health gets around great, and we would like to keep him that way.

A:

There are a number of supplements which have been found to be beneficial in conjunction with radiation.  A good probiotic supplement can help to prevent the diarrhea that can sometimes be a side effect of radiation therapy.  Ginger can also help with the nausea that frequently accompanies radiation.

Another suggestion would be to supplement with curcumin, the beneficial extract from turmeric.  In animal studies, curcumin helped to prevent the skin damage caused by radiation and the curcumin supplements were associated with fewer burns and blisters.  You can read more about the study here.  Topical aloe vera gel or calendula cream can also be helpful in soothing skin irritated by radiation.

DHA, a beneficial component of omega 3 fatty acids, may also be helpful.  There was a recent groundbreaking study on breast cancer which found that DHA was able to sensitize tumors to respond better to treatment.  In the animal study, tumor size decreased by 60% at 12 days after irradiation in the group that was supplemented with DHA compared to 31% in the control group.  The research on DHA and cancer is still very preliminary, but very exciting.  You can read the study’s abstract here.

Other ideas would be panax ginseng, which could help to counteract the fatigue he may experience.  Eating a diet full of high antioxidant fruits and cruciferous vegetables (broccoli, cauliflower and cabbage) is a good idea as well.

Be sure to mention any alternative therapies you're considering with his physician.  I hope that helps!

Supplement Spotlight: CoQ10 and Ubiquinol

The supplement ubiquinol was recently on the Dr. Oz show as one of the most powerful antioxidants.  There has been some confusion regarding CoQ10 vs. ubiquinol, so I thought I’d write about both here.

Ubiquinol is the active form of CoQ10, also known as ubiquinone.  CoQ10 is produced in the body, though the amount produced decreases with age, and is further reduced by some prescription medications, specifically statins like Lipitor.  CoQ10 as ubiquinone is the more commonly known form, and is also less expensive.  Ubiquinol is much better absorbing, but more expensive as well.

CoQ10 and ubiquinol are wonderful antioxidants, and work to give the body cellular energy, specifically in the mitochondria or “power houses” of the cells.  CoQ10 is also important for heart health and has been researched with positive effects for preventing heart attacks (especially second heart attacks) and helping with congestive heart failure.  Part of the reason it’s so beneficial for heart health is that the greatest concentration of mitochondria in the body is in the heart muscle, so very literally, CoQ10 gives the heart the energy to keep beating.

Everyone would benefit from supplementation with CoQ10 or ubiquinol, especially people with heart problems or a family history of heart disease.  Persons taking statins and even the natural “statin-like” red yeast rice, should take at least 100mg of CoQ10 daily to prevent side effects like muscle pain and weakness caused in part by depleted CoQ10 in the body, since statins (and CoQ10 to a lesser extent) diminish the production of CoQ10 in the body.

For healthy people taking CoQ10 as a general preventative, the common ubiquinone form is usually sufficient, though if you’re over 65, have compromised absorption, or have any sort of heart problems, you may want to consider switching to the active, ubiquinol form of CoQ10 since it’s easier absorbed and utilized by the body.

Health Q & A: Macular Degeneration

Q:

I don’t really know much about eye supplements, but I was recommended by my eye doctor to take one with lutein for macular degeneration.  He didn’t recommend a specific one though or a certain strength, so I wanted to see what you’d recommend.

A:

First of all, it’s great that you’re interested in starting a supplement for eye health.  Supplements containing lutein and other vision nutrients can make a big difference in slowing the rate of macular degeneration, especially when started early.

There have been a number of studies about the benefits of lutein (a nutrient related to vitamin A) for macular degeneration.  Harvard published a study which found that 6mg of lutein per day reduced the risk of macular degeneration by 43 percent.  Other studies have found increased benefits for higher amounts of lutein per day (10 mg or more).  In the studies it was basically found that any concentration of lutein was helpful for macular degeneration, but the higher the concentration, the better the protective effect.  The general recommendation for the best vision protection is 20mg.

Another nutrient, zeaxanthan, has often been paired with lutein in research studies.  Zeaxanthan has been further found to enhance lutein’s benefits on eye health.  One supplement we especially recommend is Jarrow Formulas Lutein, which has 20 mg of lutein per pill plus an extra milligram of zeaxanthan.  Lutein should be taken with food to help with absorption.

There was another large scale study on macular degeneration and vitamin supplements known as the “AREDS Study”.  The researchers used 500 milligrams of vitamin C; 400 IU of vitamin E; 15 milligrams of beta-carotene; 80 milligrams of zinc as zinc oxide; and two milligrams of copper.  The study found that the participants who consumed those specific amounts of the vitamins and minerals above had had the lowest risk of developing advanced stages of age related macular degeration and its accompanying vision loss compared to the others in the study who took smaller amounts or no supplements at all.  Most of the above values would be in a quality multivitamin with the exception of the zinc (80 mg. of zinc is a pretty high dose, which would need to be added seperately). 

People who wished to follow the multivitamin and mineral values used in that study should make sure to take 2mg of copper along with the zinc, since high dosages of zinc can deplete copper stores in the body.

Protecting the eyes from sun damage by wearing sunglasses is another easy way to protect the eyes.  Make sure the sunglasses you’re using are rated for both UVA and UVB protection.  Routine eye exams are also crucial for maintaining eye health, since as they say, “An ounce of prevention is worth a pound of cure”.

To test yourself for macular degeneration in between eye exams, click here.  It’s a site with a diagram known as the Amsler Grid which tests defects in the center of vision (the area affected my macular degeneration).

Health Q & A: Nail Fungus

Q:

I cut my nail too far down on it’s side, and now the nail is yellowed and cloudy, which leads me to think I have nail fungus.  Is there anything I can do to get rid of it?  It looks really awful.

A:

Nail fungus is incredibly common, but thankfully it’s easy to treat.   Fungus typically enters the nail bed through trauma to the nail or nail bed.  Over time, as the fungus spreads, yellowed or white cloudy nails are the result.  If nail fungus goes unchecked it can thicken the nail and damage the surface, causing bumps in the nail.

The number one thing I would recommend is tea tree oil.  It has antibacterial and antifungal properties, and works very well when applied to clean, bare nails twice daily.  The brand Thursday Plantation has a product called The Tea Tree Antifungal Solution for Nails that I’d especially recommend.  I’ve used it personally and it works wonders. 

It may be tempting to cover the nail with nail polish, but don’t!  To regain health, it’s important for the nail to be able to “breathe”.  Tea tree oil does work very well, but you will need to be patient.  There is no miracle cure which will restore your nails overnight (sadly!), but with continued use the nail will grow in healthy.

Health Q & A: Sinus Infections

Q:

I have a terrible sinus infection and was wondering what if anything could help. 

A:

Sinus infections are terrible.  Thankfully there are a number of natural things which can really make a difference.   Boosting the immune system is the first thing that can help.   There are quite a few supplements which have both antiviral and antibacterial properties, as well as supplements like mushroom extracts which can help with enhancing the body’s natural killer T cells, our body’s first line of defense which works to seek out and destroy invaders- bacteria and viruses.

Irwin Natural’s Immune Shield is a great supplement which we all take which is a great all around supplement to help fight off illness.   It’s a mix of a number of herbs and supplements which work to boost the body’s own defenses against sickness.  Another supplement which is particularly good for sinus infections specifically is oregano oil.  Oregano oil has anti bacterial, anti viral, and anti fungal properties.  Many sinus infections also have a fungal component, which can make oregano oilparticularly effective. 

Another thing which can help is a neti pot.  A neti pot looks basically like a little teapot.  It’s used to irrigate the sinuses.  It’s used with a homemade saline solution of bottled water and salt; first it’s poured into one nostril and then that salt water goes into the sinuses and flows out the other nostril.  It sounds kind of strange, but it’s absolutely fantastic for the sinuses.  It also makes your nasal passages feel really nice when suffering from a cold or sinus infection, since it helps to clear out excess and dried nasal mucus and moisturizes the nasal passages.

Finally, if you have been on antibiotics for a sinus infection, or for any other reason, it’s very important to supplement with probiotics, or “good bacteria”.  Antibiotics are very effective, but they are indiscriminate, killing the good bacteria we need for healthy digestion and immunity along with the bad. If you've ever had diarrhea or a yeast infection after taking a course of antibiotics, it was likely due to depletion in the good bacteria our body needs to maintain health.

Supplement Spotlight: Quercetin

Quercetin is amazing.  It’s a flavanoid found in small amounts in fruits, vegetables, red wine and tea.  It’s most commonly known for its help during allergy season, but it can also be extremely useful during cold season.  Quercetin works as a natural anti-histimine and also helps with reducing inflammation. 

The runny nose and inflamed sinus passages we all experience during a cold are not the symptoms of the virus, but our body reacting to it.  New research has found that quercetin can help to reduce the inflammatory response of rhinovirus (the virus responsible for a good number of cold symptoms).  It also has been found in research to help to stop the damage that the cold virus has on the lining of the airways.  It’s been recommended as especially beneficial for persons with chronic lung problems.

Interestingly, it was found that quercetin not only just helped with symptoms, it was found in cell cultures to prevent the virus from replicating.  Another study done in Korea found that quercetin had a similar effect of stopping virus replication on the flu virus.

Another interesting benefit of quercetin is that it can help to prevent a lowered immune system after strenuous exercise, which is great news for endurance runners and other athletes on training regimens. 

Quercetin is also a fantastic antioxidant, which has added benefits to cardiovascular health as well as cancer prevention.  It’s definitely a good supplement to have in your arsenal during the winter months!

Healthy Q & A: Hair and Nails

Q:

My hair and nails are a wreck.  They’re dry, brittle and just terrible overall condition.  A friend said I should take prenatal vitamins since they’re supposed to be good for hair and nails, so I thought I’d write in to see what you had to say.

A:

Dry, brittle hair and nails are often a result of poor nutrition and possible vitamin deficiencies, which is why people often recommend a vitamin supplement to help.  Prenatal vitamins are frequently mentioned as being beneficial to hair and nails, though I would say that prenatal vitamins are not superior to a good high potency vitamin (in fact- they would be inferior since prenatal vitamins are lower in a number of vitamins like A and E).  I think the idea of prenatal vitamins helping with hair and nails comes from the fact that women usually have really nice hair and nails when pregnant due to pregnancy hormones.  If you currently aren’t taking a multivitamin I’d recommend starting, not only for the benefits to hair and nails, but for helping with energy, the immune system and for filling in the gaps in your diet.

There are also a number of hair, skin and nail supplements available- Country Life has a nice one which has biotin and MSM, two nutrients which help to support and grow healthy hair and nails.  Another supplement that I think could really help is BioSil, a supplement which helps the body to produce collagen.  It’s also been shown in clinical studies to increase hair strength and thickness of the hair shafts.  It’s also been found to dramatically strengthen nails.  It’s also great for increasing skin elasticity.

Winter is really rough on hair and nails.  Wearing gloves when outside can make a big difference, as well as moisturizing frequently with a good lotion (I really like Kiss My Face’s moisturizer).  Another product isNature’s Plus’ Nail Strengthener, an oil which is brushed on the nails once or twice a day.  I’ve used it in the past with great results- it really helps to strengthen weak nails and moisturize cuticles.

I also know of a great hair treatment recipe I can share.  To make it, combine four parts conditioner, one part aloe vera gel, one part honey and a small amount of coconut oil and in a microwave safe bowl.  Heat for thirty seconds or until warm to the touch.  Liberally coat freshly washed hair with the mixture and then wrap your hair with plastic wrap and a towel.  Let the mixture sit on your hair for a half hour before rinsing it out.  It’s a wonderful, easy moisturizing treatment.  You can also add a few drops of essential oils (lavender is nice and relaxing) to the warmed mixture if desired.

Health Q & A: Detoxing

Q:

My new year’s resolution s to be healthier.  I wanted to kick it off with a cleanse of some kind, but I’m unsure of which to do since I’ve heard stories of people doing colon cleanses and then being stuck in the bathroom all day.  I don’t want that lol.  Do you have any recommendations or ideas for me? 

A:

A goal to be healthier this year is a wonderful resolution, and a whole body cleanse is a great way to begin.  Many people are afraid to take cleansing products for the reason you mentioned, but we have a number of great ones at the store which are gentle but still very effective.  A new product we’ve gotten recently in that I really like is Nature’s Plus Complete Body Cleanse.  It’s a formula with vegetarian capsules that are taken morning and night.  It contains three different bottles- a cleansing formula with probiotics and organic herbs which helps to detoxify the liver, colon, lymphatic system, blood, kidneys and more; a fiber formula, and a gentle nighttime herbal laxative formula which also contains probiotics and probiotics.  I’d say it’s definitely the most complete whole body cleanse we have and the one I would recommend above all others.

For general health after your cleanse, there are three supplements which I think everyone should take, the first being a quality multivitamin which will help to fill in nutritional gaps in your diet.  The next woule be vitamin D, which most Americans are deficient in, especially in the winter months.  Vitamin D is crucial for the immune system, bone health, cardiovascular health and a myriad of other benefits.  The third supplement would be omega 3 fish oil.  Omega 3 fatty acids are needed for proper brain function and also help with reducing inflammation in the body as well as lowering cholesterol (specifically triglycerides) along with a long list of benefits for other health conditions.  It's important to note that the body cannot produce omega 3 fatty acids- they must be obtained through diet.  If a person is not eating fatty fish or flax/chia seeds on a regular basis, it is extremely likely that they are deficient in omega 3 fatty acids.

A quality diet is also important for vibrant health, with lots of fresh fruits and vegetables and whole grains, as is being physically active.  Exercising can be difficult in the winter months since the freezing temperatures aren’t really conducive to outdoor exercise.  Groupon has been having good deals lately for exercise classes in the area, sothat’s worth looking into.  There are also some great free exercise videos available online.  Fit Sugar is a website I really like that has wonderful quick 10 minute workout videos.   Another good one is Fitness Blender.  They have a fast 8 minute workout that’s really great and still gets the heart rate up.