A Natural Approach to Allergies
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Seasonal allergies result from pollen and allergens making contact with mucous membranes of the nose and respiratory passage. Over-the-counter and prescription medications are far from a perfect solution to allergies.
For a sneeze-free spring, follow this simple and natural three-tier approach to allergies:
1) Use an air filter and daily sinus rinse
2) Fish oil: minimum of 2 grams EPA + DHA daily
3) Quercetin: 250–500 mg three times daily
Why does this natural approach work?
The best approach to seasonal allergy symptoms is to:
• Reduce the volume and duration of dust and pollen that comes into contact with mucus membranes
• Support the body’s overall natural anti-inflammatory response
• Stabilize cells responsible for releasing histamine in response to pollen and other allergens (mast cells)
The best approach to any medical condition is to focus on treating the underlying cause rather than palliating the symptoms. The underlying cause of allergies is, in part, from pollen coming into contact with nasal mucous membranes. There are two simple and effective ways to reduce and eliminate this event.
The first is a high quality air filter that is kept the bedroom. This filters out pollen and dust as it comes in through open windows and doors.
The second is a daily nasal rinse, which for allergy sufferers is as important as brushing your teeth. Rinsing out the sinuses and nasal passageways with lukewarm saltwater is an inexpensive and natural way to regularly remove particulate matter from coming into contact with mucous membranes. I recommend doing this at least once a day during allergy season, with a repeated rinse following activities such as gardening or lawn mowing. There are many different neti pots available to make this an easy habit to stick with.
For individuals suffering from allergies, it is vitally important to support the body’s natural anti-inflammatory response at the cellular level. Omega-3 fats from fish oil are nature’s most potent anti-inflammatory. The omega-3 fats EPA and DHA are incorporated into your body’s cell membranes where they serve as precursors to anti-inflammatory eicosanoids. Thousands of clinical trials have unequivocally shown that increasing omega-3 fats from fish oil reduces inflammation, which has been correlated to reduce incidence of chronic inflammatory diseases including allergies and asthma. I recommend Nordic Naturals Complete Omega 3-6-9 Liquid at a dose of 2 teaspoons daily. Or, if capsules are preferred, use 6 softgels of Nordic Naturals Complete Omega 3-6-9.
Most prescription and over-the-counter allergy medications act as “anti-histamines,” which chemically block the action of histamine on cells. Unfortunately, these drugs carry unwanted side effects. Quercetin is a naturally occurring bioflavonoid that stabilizes cells that carry histamine (mast cells) so that histamine is not readily released. This in turn will reduce the itching, redness, and discharge that result from histamine release. A dose of 250–500 mg three times daily is most effective when allergy season is at its peak.
Douglas “Duffy” MacKay, ND
Calcium Supplementation During Menopause: What You Need to Know
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Years ago, it was common practice when a woman needed to supplement with calcium, her doctor would recommend popping a couple of antacid tablets. We have certainly learned a great deal since the 1980s about calcium supplementation!
Today there is a variety of calcium preparations—from coral calcium, calcium citrate, to calcium carbonate. Some calcium supplements are buffered, while others are more readily absorbed. We also know that a single dose of more than 500 mg is wasteful as the body can only assimilate 500 mg at a time. Therefore if the doctor recommends 1500 mg a day, then you would take 500 mg three times a day.
Women in their childbearing years rarely have to supplement with calcium as estrogen aids in the absorption and utilization of calcium. However, the opposite is true for menopausal women who lack estrogen. Menopause and certain medications will rob the body of calcium and lead to osteoporosis. To reduce the incidence of osteoporosis, some doctors recommend estrogen replacement therapy (ERT) during the three to five year period after menopause. Since there are a number of risks associated with ERT, many women opt to take calcium supplementation instead.
Many studies have been done to determine the best way to properly assimilate calcium. While calcium is the primary supplement in a plan of care for bone density, there are many other nutrients that are either related to the absorption of calcium or play some other pivotal role in bone health and integrity.
• Vitamin D: Is the key to calcium absorption. The production of it is triggered when the skin is exposed to sunlight. Taken together with vitamin K and calcium, the trio is a powerhouse for bone health.
• Magnesium: Is an important nutrient as it is necessary in the production of bone. It is also used in a variety of chemical processes throughout the body.
• Manganese: Is necessary for a variety of activities throughout the body. It provides an avenue for carbohydrate and fat metabolism. During pregnancy, it helps the baby form bone tissue.
• Phosphorus: An often forgotten mineral, it is a vital component of bone health. Phosphorus is needed to balance the pH level of blood, helps transport fat, and is found in the myelin sheath of nerve cells.
• Fluoride: It is stored in our bones and teeth and aids in hardening the enamel of our teeth, thus reducing the incidence of cavities.
• Vitamin K: Most of us know that this vitamin is necessary in the production of blood clotting enzymes. It is also needed to form bone tissue. Taken along with vitamin D and calcium, the trio will ensure healthy formation of bone tissue.
• Copper: Has many roles in the body, one of which is to help produce strong bones.
Always consult with a physician when considering calcium supplementation as there are a number of contraindications in the usage of this mineral.
In health and wellness,
Dr. Linda Mundorff
Omega-3 Fats and Pregnancy: Fish vs. Fish Oil
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Here is a quick tid-bit of nutritional info to help you plan a healthy pregnancy.
It is an absolute and undeniable fact that omega-3 fatty acids are required nutrients for a healthy pregnancy and baby. It is also a fact that the human body does not make enough omega-3 fats to meet our nutritional needs during pregnancy and therefore must be obtained from the diet.
The omega-3 fat DHA is particularly important to developing children and to pregnant and lactating women. A woman’s demand for DHA increases substantially during pregnancy and will remain low for 9–12 months after delivery unless the diet is supplemented.
Now here is the dilemma: Both the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have sounded the alarm regarding the potential dangers of consuming too much fish because of environmental toxins that accumulate in fish.
If you are pregnant or planning to become pregnant, rest assured studies have compared levels of mercury and pesticides in fish versus fish oil supplements and concluded fish oil provide the benefits of omega-3 fatty acids without the risk of toxicity. (1,2)
International experts agree that a minimum of 300 mg of DHA is necessary to meet the needs of pregnant and lactating women. So if you are avoiding fish because of fear of environmental contaminants, remember you may be doing your baby more harm than good. Add a high-quality fish oil supplement to your daily habits and you can feel assured that you are supplying your offspring with the nutrients they need without the chance of exposing them to unnecessary toxins.
Douglas “Duffy” MacKay, ND
1. Melanson SF, et al. Measurement of organochlorines in commercial over-the-counter fish oil preparations: implications for dietary and therapeutic recommendations for omega-3 fatty acids and a review of the literature. Arch Pathol Lab Med 2005;129:74-77.
2. Foran SE, et al. Measurement of mercury levels in concentrated over-the-counter fish oil preparations: is fish oil healthier than fish? Arch Pathol Lab Med 2003;127:1603-1605.
Lose Weight by Eating Fat?
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Did you know that eating fat can help you lose weight?
It is true. Getting enough omega-3 fats from the diet has been shown to help overweight individuals lose weight. Before committing to a low-fat diet, make sure it is providing enough of the important omega-3 fats found in fish and fish oil.
Weight loss diets often recommend a low-fat diet. Nutrition researchers have determined that not all fat is created equal. The type of fat we eat is just as important as the amount.
A practical way to understand dietary fat is to divide fat into three categories. The first category is fat that we ALWAYS avoid, the second is fat to eat in moderation, and the third is fat that we need to make sure we eat enough of and are not deficient in.
1) Always Avoid: hydrogenated vegetable oils or trans fatty acids. These new-to-nature fats are implicated in the development of heart disease and other chronic diseases.
2) Eat in Moderation: Saturated fat and refined omega-6 fats. Small amounts of these fats are fine, but too much can clog arteries or promote inflammation.
3) Make Sure You Eat Enough: Omega-3 fats (from fish) and oleic acid (from olive oil). These fats have been shown to support cardiovascular health and improve weight loss.
So how can eating fat help you to lose weight? Omega-3 fatty acids from fish oil are essential nutrients that humans do not make enough of to satisfy our own metabolic needs. Recent research has shown that when we are deficient in omega-3 fats, it signals the body that it is starving for these required nutrients. This triggers our metabolism to shift into a fat-storing mode. In addition, a deficiency of omega-3 fat has been shown to increase the risk of depression.
Experts in the field of weight loss have concluded that a low-fat diet that is deficient in omega-3 fats may result in biochemical changes that trigger the body to store dietary fat instead of burning it. To make matters worse, a deficiency in omega-3 fats may result in depression, a known obstacle to initiating and maintaining necessary diet and lifestyle changes that promote weight loss.
So you may be thinking this all sounds good in theory, but show me the proof. A recent clinical trial showed significantly greater reductions in weight, Body Mass Index, and hip circumference in obese women on a weight loss diet when fed fish oil (2.8 g/day) compared to placebo.
Douglas “Duffy” MacKay, ND
Reference:
The influence of n-3 polyunsaturated fatty acids and very low calorie diet during a short-term weight reducing regimen on weight loss and serum fatty acid composition in severely obese women. Physiol Res 2006;55:63-72.
Is Your Makeup Safe?
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What do diazolidinyl urea, formaldehyde, acetate stearic acid, methylparaben, lead, mercury, and micronized titanium dioxide all have in common? Give up? Ok I will tell you, but you are not going to like it: They are ingredients found in many cosmetics, facial creams, and shampoos.
Most of us rarely think about what we are putting on our faces. After all, it must be safe; the government monitors the processing of these products. The sad truth is the Food and Drug Administration (FDA) does not require companies to test their products prior to placing them on the market. And although many studies have found these chemicals and many others to be found in personal care products, nothing has been done to change it.
As consumers, it really is our responsibility to advocate for our families and ourselves. We live in a country that gives us choices, freedom to choose, even if those choices are harmful such as alcohol and cigarette smoking.
The best thing you can do is to arm yourself with knowledge.
Check the labels of all products you buy, not just makeup. There are hidden dangers in foods, too.
Go fragrance-free as many chemicals are used to give a product its distinctive odor.
If you have an eye infection, irritation, or cut then, don’t use any makeup until it clears up. Many of these chemicals can’t harm you unless they can enter the body.
Replace your makeup every three to six months. Many of us will keep our makeup for years, thinking it can never go bad. But makeup does go bad; it harbors all kinds of germs. I used to get a lot of styes and couldn’t figure out why. It wasn’t until I started to replace my mascara more frequently that the stye went away. So now I replace my mascara and lipstick every two months.
For more information, visit SafeCosmetics.org. Armed with knowledge, you will become a more savvy shopper and consumer!
In health and wellness,
Dr. Linda Mundorff
Naturopathic Medical Doctor vs. Naturopathic Doctor: What Is the Difference?
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Every year the same House Bill is introduced into the State of Colorado—one that endangers the future of naturopathy. The bill seeks to regulate the field by licensing Naturopathic Medical Doctors (NMD) who obtained their degrees from a handful of colleges.
The problem is that the degree of NMD goes against the very core of naturopathic philosophy. Graduates of Naturopathic Medical Doctor programs incorporate the use of prescription drugs, invasive procedures, surgeries, and other philosophies found in traditional medical schools. These same doctors would become primary care physicians (PCPs) but would be lacking the medical background traditionally found in medical schools. The frightening thing is that these NMDs would receive a valid state license to diagnose and treat injuries and diseases.
At the other end of the spectrum is the Naturopathic Doctor (ND). An ND is a traditional natural healer whose focus is on education: helping their clients to improve and maintain a healthy lifestyle, finding the underlying causes of disease rather than merely treating the signs and symptoms of them. Naturopathic Doctors rely on non-invasive procedures and herbal/homeopathic remedies. Their focus is on prevention and cures.
The big problem is that both practitioners are referred to as doctors. But remember: the title of doctor does not always mean medical doctor. (There are post-graduate degrees that give the title of doctor in a variety of fields such as counseling, education, philosophy, and anthropology.)
In any field, you are going to find good practitioners and some very bad practitioners. It is important for you to decide what type of partnership you desire for your health care needs. There should be a marriage between the two types of naturopathic doctors, a complement where the two disciplines work together to provide overall improved health.
No matter what option you choose, always check the practitioner’s credentials. The field is not highly regulated, so there are many who will hang a shingle to practice and go way beyond their scope and skill. Don’t fall victim to these charlatans.
A little knowledge goes a long way to those of us who take the time to become naturally savvy!
In health and wellness,
By Dr. Linda Mundorff
Let’s Talk About Fat
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Fat is a mega-nutrient that is critical to maintaining a healthy body and brain. In the body fat is broken down into the micronutrient fatty acid where it is able to be utilized by the body. Fat, also called adipose tissue, is found in the subcutaneous layer of the skin and surrounding our vital organs. Fat assists in the absorption of many nutrients, provides protection and insulation, is a back-up energy source and storage site for fat-soluble vitamins, and assists in nerve transmission and temperature regulation.
We know that dietary fat can be found in a variety of sources: saturated, polyunsaturated, monounsaturated, and trans-fat. It can make your head spin just trying to figure out what all the different terms mean. So rather than make this a discussion about what you should eat versus what you shouldn’t eat, I decided to define some of the terms associated with fat to help you identify those sources in your diet that are healthier choices and reduce or eliminate those unhealthy fat choices.
Hydrogenation: During the manufacturing process, hydrogen is added to liquid fat to solidify it and stabilize the atoms. By doing so, products can stay on the shelf longer, reducing spoilage.
Trans-fat: This is the end result of hydrogenation. Trans fat is the worst kind of fat, as it clogs arteries and makes us fat. It provides absolutely no nutritional value whatsoever.
Cholesterol: A fatty substance that is produced in the liver and necessary for a variety of bodily functions such as production of cell membranes, bile, and hormones. Because the body makes cholesterol, we need very little of it from dietary sources. Too much and it can harden and clog our arteries, which causes heart disease and stroke.
Saturated fat: Fat that is solid at room temperature. It is found in fatty cuts of meat, dairy products, butter, lard, solid shortening, many fried and processed foods, and in some plant sources such as palm and coconut oils. It raises blood cholesterol levels and results in increase risk for heart disease and stroke.
Polyunsaturated fat: A healthier form of fat that the body can better utilize. Found in vegetable oils and in omega-3 (fatty fish such as salmon, halibut, mackerel, flounder, sole, herring, trout, tuna and sardines, and in walnuts, flaxseed, and canola oil) and omega-6 (corn, sunflower, safflower, and soybean oils) products. Most Americans are deficient in omega-3 fatty acids and have too much omega-6 fatty acids in their diets. Balance between these two powerhouses is critical to maintaining healthy blood vessels and heart.
Monounsaturated fat: Fat that is liquid at room temperature and is found in olive, grapeseed, and pumpkin oils, as well as in nuts such as brazil nuts, hazelnuts, almonds, and cashews. Also found in vitamin E and avocados.
Polyunsaturated and monounsaturated fats are found to help reduce the risk of heart attacks and strokes. They also help to promote healthy skin and body cell integrity, and may promote a healthy immune system.
To learn more about fat and how to keep your heart healthy, visit the National Cholesterol Education Program at www.nhibi.nih.gov/chd. With all the food choices available to us it is easy to cut out bad fat and increase healthy food choices to keep our brain and body functioning at optimal levels. A little prevention goes a long way and you will be glad you did!
In health and wellness,
Dr. Linda
Probiotics
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We are born with a variety of microorganisms on our skin, in our mouth, and in our intestines, to name a few. These microorganisms constitute our normal flora and are a necessary part of maintaining a healthy body. The key to maintaining a healthy flora is balance. If just one of these microbes has an opportunity to take over, illness would result.
Many of us eat on the run, have eating regimens that contain a great deal of fried fatty foods, and little to no fiber. Introducing a group of supplements called probiotics could help bring balance and prevent the gastric upset mentioned above. Not only do probiotics help regulate our bowels; they also play a key role in providing a barrier to infection.
If you struggle with bouts of constipation and then diarrhea, it could be related to a variety of problems stemming from poor dietary intake, stress, intestinal disease, or can be the result of antibiotic treatment. Antibiotics are given to treat bacterial infections. The problem is that the antibiotic doesn’t discriminate between good and bad bacteria. So in the process of killing the bad bacteria, some or all of the good bacteria are destroyed as well. We see this mechanism in the form of severe diarrhea. Probiotics can help rebalance the intestines after antibiotic treatment.
Not all probiotics are created equally, so it is important to do your homework before you buy. You can purchase probiotics as a separate supplement in the form of lactobacillus, bifidobacterium, and others or you can purchase many dairy products that have added probiotic cultures. Note that these supplements are very fragile and subject to destruction from heat, age, and if taken with certain types of food. Also check the expiration date. Regulation of all supplements in the United States is lax, which means there is little in the form of regular testing to ensure that the consumer is getting exactly what they paid for.
Probiotic treatment is not recommended for patients who are on immunosuppressent therapy, or have had an organ transplant. Before starting any probiotic regimen it is important to discuss with your doctor any potential adverse reactions when combining probiotics with your prescription, over-the-counter medications, herbal, or homeopathic remedies. Probiotics are a wonderful adjunct to maintaining healthy intestines. But do your research first; you gut will thank you for it later.
In health and wellness,
Dr. Mundorff
How Green is Your Laundry Detergent?
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It’s in your bathroom right now. No one is immune from it, and it is something most of us hate to deal with. What is it? It’s the laundry. The fact is, we don’t often think about the kind of laundry aids we use, as the basic assumption is that they all clean the same way.
For the most part, all laundry detergents work in the same way. However, I have found that some detergents are actually too strong and contain chemicals that have given me hives and irritated my son’s eczema. So for me, my biggest concern has to do with the residual chemicals that remain on the clothing after the wash. For this reason I run all my clothing through two rinse cycles and I buy green.
So what makes your detergent green? To be classified as green or a healthier alternative to their chemical-laden counterparts, the detergent must be: dye-free, not contain chemical scents, utilize oxygen-bleach or baking soda (instead of chlorine bleach), contain plant or soybean oil (instead of animal-fat products), and instead of petroleum-based surfactants plant-based soaps are used. You can also find environmentally friendly fabric softeners and stain removers.
Surprisingly, the green alternative detergents are not more expensive than the major brands found in the grocery store. And there are many brands to choose from. Remember: your clothing is the closest thing next to your skin. Oftentimes, skin allergies can easily be traced to laundry detergents, fabric softeners, and soaps. Both my son’s eczema and my hives have dramatically improved since changing our laundry aids and adding a second rinse cycle to the laundry.
So before you start popping Benadryl and spending money on allergy testing and dermatology appointments, look to your laundry aids. A simple change in product could save you hundreds in medical expenses.
Dr. Mundorff
Topical Creams: Are They Safe?
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Topical creams are preparations that are applied to the skin; they can be purchased over-the-counter (OTC), and stronger preparations are available by prescription. Most of us don’t think about the kinds of products we rub into our skin because we assume if we can purchase it OTC it must be safe. But that assumption is incorrect, as anything you rub into the skin is going to be absorbed by the skin and can be stored in the fat layers for months at a time.
Each day we apply these creams in the form of cosmetics, moisturizers, toiletries, and medicinal preparations without giving them a second thought. Obviously, most of the creams and ointments on the market are fairly safe for everyday use. The preparations you should be most weary about are those that contain medicines such as: pain-relieving ointments, arthritis creams, vaginal itch preparations, and muscle soothing creams. In addition, if you were allergic to, say, aspirin, then you would want to stay away from any product that contains aspirin-based chemicals, whether you ingest it or apply it to the skin. (This would include herbal remedies as well.)
Your skin is the largest organ of the body. Its main purpose is to provide a barrier to the outside world: germs, dirt, air pollution, chemicals, and the like. The skin has its own temperature regulation system. It stores fat-soluble vitamins and produces vitamin D. It is important to keep your skin in tip-top shape; otherwise, it will not be able to perform optimally and your chances of getting sick will increase.
Healthy skin should be warm to the touch, soft, supple, and intact. Dry skin will eventually develop fine cracks, which provide an excellent opportunity for germs to get inside and can lead to nasty infections.
I am not saying don’t use topical preparations. As a savvy shopper you just need to be more aware of what you are putting on top of your skin. Always start by reading the ingredients on the label to first determine if you are allergic to any of them, then read and follow the directions on the label.
Don’t think that more is better. Always start with a small amount and test it on a small area of your skin. If you develop a rash, irritation, itchiness, or your skin turns pink or red, then discontinue use and contact your doctor.
Also, unless instructed by your doctor, never cover the area; always allow air to circulate around the sight where you placed the preparation. The reason is, covering an area will increase the absorption of the preparation. There are some ointments, especially medicinal ones, that you don’t want to be absorbed in this way, such as hydrocortisone creams.
Armed with knowledge, you can improve your chances of making better-informed decisions about your health and the health of those you love. You’ll be glad you did!
Dr. Mundorff
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