NATUROPATHIC MEDICAL SUPPORT FOR IMMUNE HEALTH

No one likes to get sick. And unfortunately, this year that feeling is amplified by 1000%! I wanted to share some naturopathic medical suggestions to maintain your health this fall/winter season. There are some simple things you can do and some extra supplements you could take.  Here we go!

 REMEMBER, LET FOOD BE YOUR MEDICINE!

1.     Bring on the ginger!

One of my favorite foods for maintaining wellness during winter is ginger. This warming food has a variety of health benefits for cold winter months. Ginger promotes circulation to help keep the body warm and help your fingers and toes remain toasty. In addition, ginger has wonderful antimicrobial and anti-cough effects!

To incorporate ginger into your diet, try to add it to your stir-frys and soups. To make fresh ginger tea, simply grate a 1-2 inch piece of ginger root and boil in 1.5 cup of water for 10 minutes. Strain before drinking. Because ginger is a root, it needs to be boiled to release its medicinal components. Ginger is also available as a standardized extract.

 2.     Drink your fluids!

With the dryer air inside and outside, winter makes it particularly challenging to stay hydrated. Fluid is especially important in maintaining a healthy immune system. If drinking water isn’t appealing, get your favorite herbal tea to drink or make your dinners count with using yummy bone or vegetable broths. Be sure to bring a travel mug of water or tea with you everywhere you go to encourage yourself to get plenty of added fluids!

 3.     Skip the sweets!

This includes the sweet treats and desserts but also refined grain products like white flour that turns quickly into sugar. Studies have shown that refined sugars can suppress your immune system for hours after ingesting,

 4.     Eat your garlic and onions!

Garlic and onions contain antimicrobial compounds that play an important role in keeping your immune system healthy. In addition, eating the can keep the vampires away :-).

 5.     Eat your mushrooms!

Another food I sneak in many dishes for lunch or dinner (or even breakfast!) to maintain my family’s health is mushrooms. The more variety the better! The edible mushrooms have immune boosting properties built right in. They have been shown to elevate B and T lymphocytes which are own infection fighting cells. In addition, they are packed with important minerals, antioxidants, and minerals.

LIFESTYLE STRATEGIES TO REMAIN HEALTHY

1.     Get adequate sleep!

We ALL know sleep restores and heals the body. As many of you know, my mantra is 7-9 hours per night the majority of the week. If this is something you are not achieving, you should reach out to find ways to optimize your sleep. It’s vital for your health. Without adequate sleep, optimal immune function is next to impossible!

 2.     SWEAT!

Exercise is so important for your health, and in particular immune health. It’s vital to get 30-40 minutes of exercise 4 days per week. Yes! sweating is important for detoxifying your body but avoid overexertion when you are feeling run down this can actually lower your immune defenses.

SUPPLEMENTS TO TAKE FOR IMMUNITY

This is a HUGE topic and I will only list my top 4 favorites. If you have autoimmune or immunocompromised disease’s I would advise you to seek out a naturopathic doctor who can better tailor a supplement plan for you.

 1.     Vitamin D3

Optimal Vitamin D status is critical for health immunity and often times can’t be achieved without supplementation during the winter months. It is best to have your 25 OH Vitamin D level check for accurate dosing. Blood levels should be above 30ng/dl; however, optimal levels are closer to 50 ng/dl. The majority of my patients require 4000-5000 ID per day dosing in the winter to reach that optimal number.

 A recent study published in Epidemiology and Infection showed that people with Vitamin D deficiency were 11 times more likely to get a cold or the flu, while supplementing with vitamin D can reduce colds and flu by 42%.

2.     Astragalus

I love astragalus. It’s an herb that has been used for thousands of years in Traditional Chinese Medicine. It is an adaptogen which mean that it helps protect the body against a variety of stressors, whether it’s physical, mental or emotional. It contains antioxidants, and has antimicrobial properties which protect and support the body’s immune system, for preventing colds and upper respiratory infections. It has also been shown to lower blood pressure, treat diabetes, and protect the liver. What more could you ask for in a herb :-)!

 I typically dose Astragalus root extract at 300mg 2x/day for prevention, and increase the dose to 600 mg 2x/day at first sign of illness.

 3.     Zinc picolinate

Zinc can be amazing for preventing cold or flu symptoms from worsening. I don’t suggest patients to take this supplement daily but instead to take it at the first sign of symptoms. Studies have shown that zinc taken within the first 24 hours of symptoms can shorten the duration of the cold by 33% if taken in dosages >75mg/day (for adults). I wouldn’t suggest long term use of zinc at these high dosages since it can block other minerals from being absorbed. I would also suggest it to be taken with food since it can cause nausea.

4.     Elderberry

Consuming elderberry for cold and flu prevention is hardly a new concept, but there is so much research out their proving it to be effective it’s hard not to use this herb during fall and winter season for prevention and treatment. Research has also shown that its anti-viral properties are comparable to Tamiflu (without the awful side effects). It’s also super yummy to taste making it easy to give to kids too! I usually suggest dosing 1-5 mL daily for prevention and then double to triple the dose at the first sign of symptoms.

Here’s to a healthy fall and winter season this year!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2870528/?tool=pmcentrez

 https://pubmed.ncbi.nlm.nih.gov/23775705/ 

https://pubmed.ncbi.nlm.nih.gov/19682714/

About the author

Since 2005, Dr Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr Fey uses science based natural approaches to treating disease.

Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr Fey is currently offering telemedicine for patients all across the US. To contact the office call 607-729-0591 or email cmhahealth@gmail.com.  

Some Healthy Recipes To Keep Our Immune Systems Strong

I have been spending a lot of time in the kitchen trying out new recipes. Here are two of my most recent recipe finds that were really yummy (they were even Fey children approved ;-)). The last recipe, gluten & dairy free banana bread, isn’t a new recipe find but one I’ve been making for years and one that my family really loves.

The best approach to any infection, viral or bacterial, is to keep our immune systems strong all year long so we have less of a chance of becoming infected. A great way to do that is to eat more healthy food! Eating real whole food is the best investment for your health!

“LET FOOD BE THY MEDICINE, MEDICINE BE THY FOOD” -Hippocrates

Bon appétit!

GINGER SWEET POTATO COCONUT MILK STEW WITH LENTILS & KALE

From: https://thefirstmess.com/2020/02/19/sweet-potato-coconut-milk-stew/

INGREDIENTS:

1 tablespoon coconut oil
1 medium yellow onion, small dice
½ – 1 teaspoon dried chili flakes (I used Diaspora Co’s ground Guntur Sannam Chilli)
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground turmeric
2-inch piece fresh ginger, peeled and minced
3 garlic cloves, peeled and minced
sea salt and ground black pepper, to taste
1 ½ lbs (690 grams or 2 medium) sweet potatoes, peeled and diced into 1-inch pieces
½ cup brown lentils, picked over
4 cups vegetable stock
13.5 oz (400 ml) can full fat coconut milk
1 small bunch of kale, stems removed & leaves chopped (about 4 cups chopped & lightly packed kale)

GARNISH:
chopped cilantro
extra chili flakes
lime wedges
Nigella seeds (optional)

DIRECTIONS:

1. Heat a large, heavy-bottomed soup pot over medium heat. Add the coconut oil to the pot and let it melt. Add the onions to the pot and stir. Saute the onions, stirring occasionally, until translucent and quite soft, about 5 minutes. Add the chili flakes, coriander, cumin, and turmeric. Saute spices until very fragrant, about 1 minute. Add the ginger and garlic to the pot and cook for another minute. Add a pinch of salt and pepper.

2. Add the sweet potatoes to the pot and stir to coat in the spices. Add the lentils to the pot and stir once more. Season everything liberally with salt and pepper. Add the vegetable stock and stir, scraping up any browned bits on the bottom of the pot. Place the lid on top of the pot and bring to a boil.

3. Once the stew is boiling, lower the heat to a simmer and set the lid slightly askew on top of the pot so that there’s a couple inches available for steam to escape. Simmer until the sweet potatoes are almost falling apart and the lentils are tender, about 30 minutes. The liquid should also be reduced by almost a third.

4. Add the coconut milk and kale to the pot and stir. Place the lid on top and continue to simmer the stew until the kale is wilted and bright green, about 3-4 minutes. Season the sweet potato and coconut milk stew again with salt and pepper. Bring the stew back up to a strong simmer and check for seasoning. Adjust with more salt, pepper, chili etc. if necessary.

5. Serve the sweet potato and coconut milk stew hot with chopped cilantro, extra chili flakes, lime wedges, and Nigella seeds (if using).

ASIAN-INSPIRED CHICKEN NOODLE SOUP

From: http://www.eatingwell.com/recipe/252321/asian-inspired-chicken-soup/

INGREDIENTS:

1/2 ounce (about 1/2 cup) dried shiitake or mixed dried mushrooms

3 cups boiling water

1 tablespoon peanut oil or canola oil

2 cups diced onion 

3 cloves garlic, thinly sliced

6 1/8-inch-thick slices peeled fresh ginger

6 cups chicken broth

¼ cup soy sauce

1 2-to-3-inch cinnamon stick

1 whole star anise

1 teaspoon freshly ground pepper

2 pounds boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces

1 bulb fennel, cored and cut into 1-inch pieces

8 scallions, whites cut into 2-inch pieces and greens chopped, divided

1 pound bok choy, preferably baby bok choy, white stems sliced lengthwise and greens chopped, divided

2 cups (4 ounces) mung bean sprouts

½ cup chopped cilantro

2 teaspoons sesame oil

Lime wedges for garnish

DIRECTIONS:

1. Place mushrooms in a heatproof measuring cup and cover with boiling water. Soak for at least 30 minutes or up to several hours. Remove the mushrooms from the water, remove and discard stems (if any) and cut into 1/8-inch slices; set aside. Strain the soaking liquid and reserve.

2. Heat oil in a large soup pot or Dutch oven over medium heat. Add onion, garlic and ginger and cook, stirring, for 5 minutes. Pour in the reserved mushroom liquid, broth, soy sauce, cinnamon stick, star anise and pepper. Bring to a boil. Reduce to a simmer and stir in chicken. Simmer for 20 minutes.

3. Stir in fennel, scallion whites and the reserved mushrooms and cook for 5 minutes. Add bok choy stems, return to a simmer and cook for 3 minutes more. Stir in bok choy greens and bean sprouts. Cook until the greens are just wilted, about 2 minutes more.

4. Discard the cinnamon stick and star anise. Ladle the soup into bowls. Garnish each bowl with scallion greens, cilantro and a 1/4-teaspoon drizzle of sesame oil. Serve with lime wedges, if desired.

5. Note: Mung bean sprouts (germinated mung beans), often simply labeled “bean sprouts,” are white with a light yellow tip and are thicker than more common alfalfa sprouts. People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

BANANA BREAD (gluten and dairy free)

From: the cookbook Against All Grain by Danielle Walker

INGREDIENTS:

2T coconut oil. melted

4 Eggs, large

3T maple syrup

1tsp pure vanilla extract

1/2tsp apple cider vinegar

1/2 cup coconut flour

1/4 cup almond flour

1 tsp baking soda

1/2 tsp sea salt

1/2 cup coconut milk

3 large ripe bananas

Optional add-ins: 1/4 cup dairy free chocolate chips, walnuts, dried cranberries or raisins

DIRECTIONS:

1. Preheat oven to 350F

2. Grease the sides of and bottom of 81/2 by 41/2 inch loaf pan, then place a piece of parchment paper at the bottom.

3. Place 2 T coconut oil, eggs, honey, vanilla, and vinegar in a bowl beat on high with a mixer or food processor for 30 seconds.

4. Combine the coconut flour, almond flour, baking soda, and sea salt, then add them to the wet ingredients, beating on high until combined.

5. Place the coconut milk and bananas in a separate bowl and mash until the mixture resembles baby food.

6. Add the banana mixture to the batter and beat on medium until thoroughly combined.

7. Mix in optional add-ins, if desired.

8. Pour the batter into the prepared pan and bake for 40-45 minutes, until a toothpick inserted in the center comes out clean.

9. Remove from the oven and allow the loaf to cool in the pan for 15 minutes. Remove loaf and cool completely on a wire rack.

The Use of Herbal Medicine for Fighting Coronaviruses

Yes, there’s a pandemic going on around the world and yet it’s frightening to hear about. I would like to put it into perspective and discuss the research behind using herbal medicine for fighting coronaviruses.

I would like to remind you that the CDC estimates that the influenza virus (aka the flu) has resulted in between 9 million – 45 million illnesses, between 140,000 – 810,000 hospitalizations and between 12,000 – 61,000 deaths every year since 2010 in the US alone. And this is a virus we have a vaccine for!

Coronaviruses are a large family of viruses that can infect many different animal species, including camels, cattle, and bats. A new strain of coronavirus has been identified as the cause of the outbreak of respiratory illness in people first detected in Wuhan, China. On February 11, 2020 the World Health Organization named the disease COVID-19. (Formerly, it was referred to as 2019-nCoV.) What makes this virus unique is that rarely do animal coronaviruses jump species and infect people. Past coronaviruses with this similar pattern are the MERS-CoV and SARS-CoV which some of you may remember from the outbreak in 2002-2003. 

There is a lot of media hype about alternative treatments not being effective to treat or prevent the coronavirus, and yet its true the new strain of coronavirus, COVID-19, has not been thoroughly researched regarding herbal therapies. There are however many studies showing the medicinal effects of herbs against other coronaviruses. Let’s talk about those. 

In November 2019, a study published in the journal Virus Research showed that elderberry (Sambucas nigra) extract significantly inhibited the replication of the human coronavirus strain NL63 (HCoV-NL63). Elderberry specifically blocked the coronavirus attachment and therefore was concluded to have strong antiviral potential against this strain of coronavirus. 

In January 2014, another study showed that elderberry (Sambucas nigra) extract can inhibit coronavirus when taken at the early stages of the infection unlike extracts of Rhodiola rosea or Nigella sativa.

In October 2011, a study published in the Journal of Traditional and Complementary Medicine showed that herbal extracts of scythian lamb (Cibotium barometz), gentian root (Gentiana scabra), chinese or wild yam (Dioscorea batatas), wild senna (Cassia tora), and chinese mistletoe (Taxillus chinensis) inhibited the replication of the virulent severe acute respiratory syndrome associated coronavirus (SARS-CoV). 

Lastly, a study published in the Journal of Integrative Medicine in February 2020 indicated that herbal medical treatments classically used for treating viral respiratory infections might contain direct anti-2019-nCoV (aka COVID-19) compounds. Thirteen herbal compounds were found to have antiviral effects specifically against the COVID-19 strain, and 125 herbs were found to contain 2 or more of these 13 compounds. Proving that natural plant compounds may be powerful tools in fighting against these virulent virus strains and more research needs to be done.

It is unfortunate that the media is quick to disregard these plant extracts as potentially effective strategies in helping to bring this pandemic under control. As an alternative medicine practitioner, I wish there were more research studies and articles published to back up the clinical success stories I see daily using naturopathic therapies like herbal medicine. Unfortunately, there is not much funding for these types of research studies.

References

https://www.cdc.gov/flu/about/burden/index.html

https://www.ncbi.nlm.nih.gov/pubmed/31560964

https://www.ncbi.nlm.nih.gov/pubmed/24433341

https://www.ncbi.nlm.nih.gov/pubmed/24716104

https://www.ncbi.nlm.nih.gov/pubmed/32113846

About the author

Since 2005, Dr Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr Fey uses science based natural approaches to treating disease.

Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. To contact the office call 607-729-0591 or email cmhahealth@gmail.com.  

The Use of AHCC In Mushrooms For Immune Health

 A.H.C.C. stands for Active Hexose Correlated Compound.  It is produced in the mycelia of the shiitake mushroom. It was originally designed to decrease blood pressure but through research done in Japan it was found to be extremely beneficial in cancer prevention. Currently, it is  being used as an alternative cancer  therapy in hundreds of cancer clinics throughout Asia. 

So, what’s so special about this compound making it so popular in Japan? AHCC stimulates your immune system by activating your white blood cells, particularly natural killer cells and macrophages, which directly attack abnormal cells, virus-infected cells, or bacterial pathogens that enter your body. AHCC was also shown to improve the immune system’s ability to recognize cancer tumors.

Many scientists in the US are doing research on this exciting compound as well. Research done at Yale University indicated that AHCC helped to maintain the strength of the immune system in men as they aged. Therefore, preventing the onset of numerous conditions affecting the elderly, today. 

AHCC is used widely in Japan for improving quality of life for cancer patient’s.  Used in conjunction with chemotherapy and radiation, researchers found anemia prevention, hair loss prevention, and improvement in mood with those patients using AHCC. In addition, when AHCC was used in post-operative liver cancer patients, the rate of recurrence of malignant tumors was significantly lower (34% versus 66%) and patient survival was significantly higher in the AHCC group (80% vs. 52%).

AHCC is used as an adjunctive therapy  for cancer, hepatitis, HIV/AIDS, and other disorders categorized as immunodeficiency. As well as, prophylactically for people who are susceptible to colds, flus, and other airborne infectious diseases. Making it an important tool to be stored in your natural medicine tool box.

References:

https://www.ncbi.nlm.nih.gov/pubmed/31311148

https://www.ncbi.nlm.nih.gov/pubmed/?term=Yin+Z%2C+et+al.+Hum+Immunol.+2010+Dec%3B71(12)%3A1187-90.

https://www.ncbi.nlm.nih.gov/pubmed/29111786

About the author

Since 2005, Dr Fey has helped thousands of women, men, and children find real solutions to their health concerns. She truly believe that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms.

Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center For Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Her personal website is www.doctorfey.com. To contact the office call 607-729-0591 or email cmhahealth@gmail.com.