Insulin resistance is one of the causes to many diseases in our society today such as diabetes, PCOS, and heart disease. Here are some dietary suggestions to reverse the resistance of insulin or prevent the issue from beginning.
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Natural Medicine
It’s easy to get caught up in the holiday season! All the parties containing holiday cookies, glasses of egg nog or latkes with sour cream can easily strain our waistlines! Here are some tips to help ease through the holidays without depriving yourself and/or indulging with the extra order of guilt.
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.