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Natural Medicine
Heartburn affects 60 million people at least once a month, and about 15 million people experience it daily. Heartburn is often treated with medications that neutralize or inhibit stomach acid from being produced, but what if the real root cause of heartburn isn’t high levels of stomach acid?
For many of us who enjoy a morning or afternoon stroll and call it exercise may need to make some adjustments to our routines. I see many clients who track their steps or count their minutes walking each day, but according to what I’ve seen clinically AND to two recent articles, a meandering walkabout isn’t enough.
A recent study published in the medical journal JAMA revealed that the amount of melatonin in supplements had been mislabeled. Researchers tested 25 different brands of melatonin gummies and found that 22 had varying amounts of melatonin, with one containing only 74 percent of the advertised amount and another containing 347 percent.
A newly published study in the British Medical Journal showed that chronic use of oral and/or inhaled glucocorticoids affected the white and gray matter of the brain.
Finally! A research article showing what I have been seeing for decades! Patients who have adequate vitamin D3 levels and taking fish oil supplements reduces their risk of developing autoimmune diseases.
What is the best form of calcium to take for bone health? This is a common question I’m asked in my office. And, many people have been misinformed on this topic.
When treating insomnia, it’s important to start with the basics. For many people, simple lifestyle changes can result in drastic changes in sleep quality. Here are some medication and supplement-free ways to improve your night’s sleep.
Chances are you know of someone (maybe yourself!) that experiences negative symptoms after eating certain foods but after being tested by an allergist they are told they don’t have any food allergies. So what is the reaction that is occurring after eating and is it all in your head?
Ashwagandha (Withania somnifera), a traditional medicine in Ayurveda, is an evergreen shrub that grows in Asia and Africa. It is also known as Indian ginseng.
Ashwagandha is an herb that helps the body deal with stress. It has a long history of being useful for insomnia, anxiety, and aging. In addition, ashwagandha contains phyto-chemicals that have been shown to calm the mind, lower blood pressure, and modulate immune function. Patients who have immune disorders should seek out a professional advice via a licensed naturopathic physician before using ashwagandha due to its potent immune modulating effects and therefore can interact with any immune suppressing medications.
Even though this herb has been used for centuries in Ayurvedic medicine, recently it has gained popularity due to its effects on the thyroid. Clinically, I see many patients present with hypothyroid symptoms (fatigue, unexplained weight gain, hair loss, dry skin, and/or constipation) but all their thyroid lab tests return as normal. This is always very frustrating for patients since their conventional medical doctor then dismiss them even though their laundry list of symptoms persist.
Ashwagandha has been shown to be effective in helping with these subclinical hypothyroid symptoms. An article published in the Journal of Alternative and Complementary Medicine in 2018 showed that patients who took 600 mg of ashwagandha extract daily for 8 weeks showed significant improvements in their subclinical hypothyroid symptoms as well as improving their thyroid lab tests.
One way that ashwagandha may improve thyroid function is by lowering serum cortisol. Chronic stress increases cortisol levels which can suppress thyroid function. A study published in 2012 showed that taking 300mg 2x/day of ashwagandha after only 60 days of use significantly reduced serum cortisol levels.
More studies are needed to fully understand the effect of ashwagandha on thyroid function. In the meantime, ashwagandha may be a solution for you.
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.
REFERENCES
https://pubmed.ncbi.nlm.nih.gov/28829155/
https://pubmed.ncbi.nlm.nih.gov/33338583/
https://pubmed.ncbi.nlm.nih.gov/8866726/
https://pubmed.ncbi.nlm.nih.gov/23439798/
Have you heard of or ever tried using the supplement acetyl-l-carnitine?
Low carb diets are a win for people suffering from conditions like diabetes, polycystic ovarian syndrome (PCOS), and metabolic syndrome; as well as people who are looking to shed a few pounds. Many patients I see already come into my office on a low carb diet. However, I see many people still eating foods that they think are low carb and that really aren’t.
Boron is a trace mineral that plays an important role in numerous biological functions, most significantly in maintaining bone health. Here are three ways boron can be a beneficial for your bones.
Did you know that more than 50% of Americans are magnesium deficient? More than 60% of US adults do not consume the average requirement of magnesium in their diet? Here is a break down the different types of magnesium you can take supplementally and for what conditions.
Rhodiola rosea, also known as golden root, rose root, or arctic root, is a plant from Siberia that grows well in dry and cold arctic climates. The root of the plant is used for medicinal purposes. Its root contains more than 140 active ingredients, the two most potent of which are rosavin and salidroside. Rhodiola is known as being an adaptogen, meaning it helps you adapt to physical and emotional stress when consumed.
This herb is one I would consider as “friendly”. I rarely find side effects in individuals I prescribe it to, and it “plays nicely” with other herbs and medications. I use rhodiola for men, women, and adolescent children for a variety of health reasons. Here are 3 science based health benefits of rhodiola rosea:
RHODIOLA CAN REDUCE SYMPTOMS OF DEPRESSION
Research has shown that rhodiola may stimulate serotonin, norepinephrine and dopamine activity (1).
In one six-week study on the effectiveness of rhodiola on symptoms of depression, 89 people with mild or moderate depression were randomly assigned to receive either 340 mg or 680 mg of rhodiola extract or a placebo pill daily. Both rhodiola groups experienced significant improvements in overall depression, insomnia and emotional stability, whereas the placebo group showed no improvements (2).
A study published in the journal Phytomedicine in 2015 compared rhodiola extract vs sertraline for mild to moderate depressive disorder. 57 subjects were randomized to 12 weeks of standardized rhodiola extract, sertraline, or placebo. After the 12 weeks, rhodiola produced less antidepressant effects vs sertraline, but it also resulted in significantly less side effects and was overall better tolerated. Concluding that although less effective than sertraline, rhodiola may possess a more favorable risk to benefit ratio for individuals with mild to moderate depression (3).
RHODIOLA CAN REDUCE SYMPTOMS OF FATIGUE
A study published in 2017 showed that taking 400 mg per day for 8 weeks significantly reduced symptoms of fatigue and weakness. After 1 week of usage, patients noticed a reduction in their fatigue symptoms with optimal reduction being observed at 8 weeks (4).
A study published in 2009 showed that taking 576 mg of rhodiola extract per day vs placebo exerted an anti-fatigue effect that increased mental concentration, and a decreased cortisol response to stress in burnout patients with chronic fatigue syndromes (5).
RHODIOLA CAN IMPROVE PHYSICAL AND MENTAL PERFORMANCE
Rhodiola has been looked at extensively for its impact on exercise performance. A study published in 2013 found that giving rhodiola extract 1 hour before a 6-mile bicycle race showed better heart rate response and improved exercise performance vs. its carbohydrate placebo (6).
Interestingly, a study published in 2018 showed that giving rhodiola extract for 4 weeks prior to cognitive testing and physical exertion had significant improvements especially in mental performance (hello student exams!) (7).
When buying supplements be sure to buy from quality assured brands, and be sure to look at the labels of these supplements to ensure they contain a standardized amount of 3% rosavins and 1% salidrosides. In summary, the optimal dose of rhodiola for improving symptoms of stress, fatigue or depression is 400–600 mg per day. If you’re after rhodiola’s performance-enhancing effects, take 200–300 mg an hour or two before exercise. In addition due to rhodiola’s stimulatory effect, I wouldn’t recommend taking it before bed.
REFERENCES
https://pubmed.ncbi.nlm.nih.gov/30659561/
https://pubmed.ncbi.nlm.nih.gov/17990195/
https://pubmed.ncbi.nlm.nih.gov/25837277/
https://pubmed.ncbi.nlm.nih.gov/28219059/
https://pubmed.ncbi.nlm.nih.gov/19016404/
https://pubmed.ncbi.nlm.nih.gov/23443221/
https://pubmed.ncbi.nlm.nih.gov/30450257/
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.
More and more people are being told by their doctor that they have a fatty liver. What does that mean? What is causing it? How do you fix it?
Polycystic ovary syndrome (PCOS) is a condition characterized by hormonal imbalances, irregular periods, and/or the development of small cysts on one or both ovaries.
An article published in 2014 in the International Journal of Preventive Medicine showed a link between low fat dairy consumption and PCOS . (1)
In addition, a 2015 study published in the Journal of Obesity and Weight Loss Therapy found that a low starch/low dairy diet resulted in weight loss, improved insulin resistance, and reduced testosterone levels in women with PCOS. (2)
Why?
Eating low fat dairy can increase levels of insulin growth factor which has been linked to PCOS.
Milk contains growth stimulating hormones which increases androgens (ie. testosterone).
Interestingly, compared to low-fat dairy products, whole milk and fat-rich dairy products have a higher estrogen concentration. Since estrogen can decrease insulin growth factor, consumption of whole milk dairy has not been associated with PCOS.
Bottomline
Skip the milk! PCOS is just another hormonal imbalanced issue linked to milk consumption. Infertility, early puberty, acne, and ovarian cancer are all being linked to milk consumption in the research. The verdict is out on cheese consumption. However, limiting all dairy consumption is a good idea where hormone imbalances are involved.
References
1.https://pubmed.ncbi.nlm.nih.gov/25013687/
2. https://pubmed.ncbi.nlm.nih.gov/26225266/
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.
BEET SALAD WITH FETA CHEESE
(Servings: 4)
Ingredients:
5 red beets
1 lemon (juice)
1/2 cup feta cheese
1/4 cup olive oil
1/4 cup balsamic vinegar
1 shallot or small onion minced
4 green onions chopped
Directions:
Peel and cut beets into cubes and boil until tender, approximately 30 minutes. Drain and cool.
Mix the olive oil, balsamic vinegar, juice from 1 lemon, and shallots, shake vigorously to mix well. In a bowl, add the dressing to the cooled beets.
Top with the feta cheese and green onions. Mix well and serve. (salad is delicious without the feta cheese if you are dairy intolerant, you could also use a dairy free feta cheese replacement)
Bon appetit!
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.
The standard treatment of endometriosis is dienogest (DNG), a synthetic progestin. Even though DNG can significantly improve the pelvic pain and abdominal cramping associated with endometriosis, irregular bleeding often persists. And unfortunately, if DNG is discontinued the pelvic pain and abdominal cramping comes back full force.
3’,3’ Diindolylmethane (DIM) is a compound found in cruciferous vegetables (broccoli, cabbage, kale, etc). The reputation of the cruciferous family of vegetables on being healthy is mostly due to the DIM compound. A recent study looked at the clinical effects of DIM supplementation, DNG alone, and a combination of DNG and DIM in women with endometriosis.
DNG and DIM both inhibited the growth of endometrial cells. Endometrial tissues from women with and without endometriosis were exposed to DIM, DNG, or both. Endometrial cell life was decreased with DIM supplementation alone (25%) significantly more than with DNG alone (9%) and had a more improved effect when used in combination (40%).
In addition, lower estrogen secretion was accomplished with the combination of the two. In case reports of 10 women, some were given DNG (2 mg daily) for 3 months, while some also received 100 mg DIM three times daily. Pelvic pain improved significantly in both groups. Number of days with no abnormal bleeding were significantly fewer in the DIM + DNG group than in the DNG-only group.
Another example of how naturopathic therapies are effective in treating or complementing conventional treatment of a variety of illnesses. They should not be overlooked when addressing any chronic health issues you may be experiencing.
REFERENCE
https://pubmed.ncbi.nlm.nih.gov/30001982/
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.
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.
What is berberine?
Berberine is a plant extract found in a variety of plants such as Barberry (Berberis vulgaris), Tree tumeric (Berberis aristata), Oregon grape (Mahonia aquifolium), Goldenseal (Hydrastis canadensis), and California poppy (Eschscholzia californica) to name a few. Berberine is usually found in the roots of the plant. Due to its yellow color it has been used historically as a natural dye for wool, leather, and wood. And interestingly, under UV light it has a fluorescent glow making it useful histologically for identifying mast cells, etc.
Berberine and glucose control
In 2008, a study showed that berberine (500mg 3x/day) was as effective as metformin in lowering blood glucose in a 3 month trial. Average levels of hemoglobin A1C dropped from 9.5% to 7.5% vs 9.1% to 7.7% in the metformin group. In another study looking at the hypoglycemic effects of berberine the average levels of hemoglobin A1C dropped from 8.1% to 7.3% proving berberine to be an effective alternative to metformin in Type 2 Diabetes.
Observations
Berberine has long been used to treat gastrointestinal infections in China, and in 1988 was observed to have a hypoglycemic effect as well. The exact mechanism of its glucose metabolism effects is still unknown. It seems as if it has an insulin sensitizing effect in vivo and in vitro. In addition, berberine has been shown to also lower triglyceride, serum cholesterol, and LDL. Making it a very exciting alternative to conventional medications for both diabetes and high cholesterol!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2410097/
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.
