Low fat milk consumption linked to PCOS

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?

1. Eating low fat dairy can increase levels of insulin growth factor which has been linked to PCOS.

2. 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.  

Yummy Beet Recipe

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:

1. Peel and cut beets into cubes and boil until tender, approximately 30 minutes. Drain and cool.

2. 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.

3. 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)

4. 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.  

DIM (Diindolylmethane) proves to be beneficial for endometriosis

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.  

Vitamin E is as effective as estrogen for postmenopausal vaginal atrophy

One of the most common experiences of menopause are the changes that occur on the external genital tissue and intra-vaginal tissue, which can also affect urinary function. This is called genitourinary atrophy aka genitourinary syndrome. Many women experience one or more of the following symptoms in their genitourinary system when lacking hormones: vaginal discomfort, itching, burning, dryness, post-coital bleeding, thinning of tissue, bladder leakage, and/or urinary incontinence.

There are many options to address these genitourinary atrophic changes and symptoms. The most common conventional prescription is vaginal estrogen. However, many women do not feel comfortable using estrogen due to a variety of reasons and seek other options including over the counter lubricants, moisturizers, and herbal or nutritional supplements.

A study published in 2019 in the International Urogynecology Journal showed Vitamin E suppositories as an effective alternative to vaginal estrogen cream for relieving the symptoms of vaginal atrophy in postmenopausal women. 52 postmenopausal women aged 40-65 years were randomly divided into two groups: vitamin E vaginal suppository and conjugated estrogen vaginal cream. Participants used the medications for 12 weeks. Improvement after the 12th week showed that the treatment was successful in both groups.

Vitamin E suppositories are excellent alternatives for any women with genitourinary syndrome symptoms. This not only includes postmenopausal women but also women who are not able to use hormone therapy like women diagnosed with hormonal cancers.

REFERENCE

https://pubmed.ncbi.nlm.nih.gov/29971469/

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.  

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.  

Berberine: an effective alternative for controlling glucose in diabetics

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.  

Healthy Recipe: Thai Salmon with Asian Kale salad

I love experimenting with different recipes during the summer months when our community supported agriculture (CSA) is booming with fresh produce. It keeps me on my toes with learning how to cook different vegetables like kohlrabi or muu radishes. I will post some of my favorite finds this summer. Starting with these two yummy favorites my family loved.

RECIPE #1

THAI SALMON RECIPE

INGREDIENTS:

6 x 6 oz wild salmon fillets, skin on/off

Pinch of salt

1/2 cup + 2 tbsp Thai sweet chili sauce, divided (buy at grocery store Asian section)

2 – 3 tbsp green onions, finely chopped

Cooking spray (I use Misto)

DIRECTIONS:

In a large baking dish, add salmon in a single layer.

Each fillet: sprinkle with a pinch of salt and top with 1 tbsp of Thai sweet chili sauce.

Brush or rub with your fingers to coat fish with sauce evenly on top, bottom and sides. Cover and let marinate in the fridge for at least 2 hours or overnight is the best (up to 24 hours).

Turn on oven’s broiler on High and position top oven rack 5″ – 6″ below the heat source. Line large baking sheet with parchment paper, spray with cooking spray and place salmon fillets skin side down (if any).

Coat with remaining marinade from the dish (if any). Broil for 8 minutes, rotating baking sheet once.

Remove from the oven and brush top of each fillet with 2 tsp of Thai sweet chili sauce.

Return to the oven and broil for another 5 minutes or until salmon has caramelized.Serve hot garnished with green onions, extra sauce (if desired).

RECIPE #2

ASIAN KALE SALAD

INGREDIENTS FOR THE SALAD:

4 cups chopped curly kale, thick stems removed (be sure it's dry)

3 cups prepared shredded red cabbage

2 cups prepared shredded carrots

1 red bell pepper, sliced into bite-sized pieces

3/4 cup slivered almonds

1/2 cup chopped fresh cilantro

INGREDIENTS FOR THE DRESSING:

3 tablespoons creamy peanut butter

3 tablespoons unseasoned rice vinegar

1 tablespoon fresh lime juice, from one lime

3 tablespoons vegetable oil

1 tablespoon soy sauce (use gluten-free if needed)

3 tablespoons honey

1 tablespoon sugar

1 large clove garlic, roughly chopped

1-inch square piece fresh ginger, peeled and roughly chopped

3/4 teaspoon salt

1/2 teaspoon sriracha

1/2 teaspoon toasted sesame oil

DIRECTIONS:

Preheat the oven to 350°F.

Line a baking sheet with parchment paper.

Bake the almonds until lightly golden and fragrant, 5-10 minutes. (Keep a close eye on them; nuts burn quickly.) Let cool.

Combine all of the ingredients for the salad in a large mixing bowl.

Combine all of the ingredients for the dressing in a food processor or blender; process until smooth and creamy.

Pour the dressing over the salad and toss well. Serve immediately.

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.  

Natural Remedies For Summer Fun

Summer is the time for picnics, swimming, and vacation-fun! However, the fun doesn’t come without a price. It’s also the time when the insects are swarming, the sun is sweltering, and the ivy is growing. If you have children, you know that every summer is an adventure filled with bites, scratches, and bumps for them and for you. Even without children, our summer activities often take us outside and into new surroundings. We tend to be more adventurous in the summer and that can lead to a few stiff muscles, a few scratches, and/ or bites in which we normally wouldn't encounter.

Here are some natural remedies to help prepare for the hot days of summer. The remedies listed below can reduce the symptoms of many minor injuries until medical care is found or until it heals on its own. Use your judgment as to the severity of the problem, but if it's minor, these remedies may be helpful. If symptoms persist, seek professional medical advice immediately. Minor symptoms can often be a sign of a more serious underlying condition.

FOR BUMPS AND BRUISES

ARNICA: Arnica is available in both internal and external preparations, and is safe to use for all ages. Useful for reducing swelling and bruising. Look for Arnica gel or cream, as well as the oral preparation of Arnica 12c or 30c potency. Directions: Apply gel/cream every 2-4 hours as needed, do not apply to broken skin. Arnica 12c/30c should be given immediately after the trauma and then 3 times per day for a few days.

COMPRESSES: Apply a cold compress immediately after the trauma for 20 minutes. This will help reduce the amount of bruising. You may also add witch hazel, comfrey, or arnica (pour ½ tsp from a tincture into a pint of cold water). Repeat 2 to 3 times. External use only.

FOR SUNBURNS

COMPRESSES: As soon as you notice a sunburn, cool the affected area by applying a cold towel compress, apply for 20 minutes. You can also apply fresh cucumber juice to the area by mashing cucumber in a bag or a bowl and then applying it.

ALOE VERA: Apply fresh aloe gel from a plant or a prepared gel or juice to unbroken skin. The plant will soothe the pain and burning. Reapply as needed.

HOMEOPATHIC REMEDIES: Apis, cantharis, arnica, or urtica urens are possible remedies used in a 12c or 30c potency. Check a homeopathic guide to see which remedy is appropriate for your symptoms.

HYPERICUM (St. John’s wort): Apply oil or salve to the area a few hours after the burn occurs.

FOR SCRAPES AND SUPERFICIAL WOUNDS

If the wound is gaping and does not appear to be minor, then seek medical attention immediately.

ANTISEPTIC WASH: If bleeding, apply pressure to the area for a few minutes to stop the bleeding. Clean the area well with an antiseptic wash solution using calendula, goldenseal, or witch hazel (1/2 tsp of tincture in a pint of water).

SALVES OR CREAMS: Apply cream or salve made from comfrey, calendula, yarrow or tea tree and cover with a bandage. Use the antiseptic wash once a day to prevent infection.

HOMEOPATHY: Use Arnica as described in the above burns and bruises section.

FOR INSECT BITES AND STINGS

POULTICE: Apply plantain leaves, raw potato slices or raw carrots directly on the bite or with a cheese-cloth for 20 minutes. It will draw out the poison and relieve itching.

COMPRESSES: Apply a compress of distilled witch hazel with a few drops of lavender oil. If you don’t have witch hazel solution on hand then use lemon juice or apple cider vinegar diluted in water.

NATURAL BUG REPELLENT: Using lavender, citronella, eucalyptus and pennyroyal essential oils, mix 15 drops of each with one ounce of almond or olive oil. Use on clothing to avoid repeated skin contact.

HOMEOPATHY: Apis, potency 12c or 30c within 1 hour of bite or sting.

FOR SPLINTERS

BANANAS: Enzymes in banana peels create a drawing action that pulls splinters out of your skin. To use, apply a ripe banana peel (skin side up, pulp side down) to the affected area. Attach using surgical tape before you go to bed and leave it on over night.

SILICEA: Take homeopathic silicea, potency 12c or 30c, three times per day for three days. Specific for extruding foreign material from wounds.

FOR POISON IVY

If you think you have come in contact with poison oak or ivy, immediately wash your clothes and skin with cold, soapy water.

OATMEAL: Make a pot of oatmeal and add to a cool bath and soak for 20- 30 minutes. You may also make a paste from oatmeal and apply it directly to the affected areas. Oatmeal soothes irritated skin and also assists in drawing out the oily exudate.

HOMEOPATHY: Rhus toxicodendron, anacardium, graphites, and sulphur are possible remedies used in a 12c or 30c potency. Check a homeopathic guide to see which remedy is appropriate for your symptoms.

CLAY POULTICE: Use bentonite clay mixed with water and add a few drops of tea tree or lavender essential oil. Apply to the affected areas. Clay will help draw out the irritating oils and soothe the itching.

Enjoy your summer!!!

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.  

Nutrition An Overlooked But Vital Component In The Treatment Of Mood Disorders

Depression is the leading cause of disability worldwide, and even though many forms of therapy exist, about one third of patients treated with conventional antidepressants do not experience a response. Diet is a common overlooked area in the treatment of many health conditions in the conventional realm of medicine. In the treatment of mood disorders, it’s an area that needs to be addressed. Here are some examples of how nutrition plays such a vital role in influencing our moods.

PROTEINS INFLUENCE ON NEUROTRANSMITTER PRODUCTION

A study published in 2018 showed that vegetarians were more neurotic and depressed than omnivores. This is likely due to the amino acids content in high protein foods. Amino acids are the building blocks of protein, which play a critical role in neurotransmitter production. Neurotransmitters (ie. serotonin, dopamine, GABA to name a few) are the chemicals that allow brain cells to communicate to each other. A simplified example of this is if you eat turkey your body breaks down the protein and makes the amino acid L-tryptophan. In the biochemical pathway of synthesizing the neurotransmitter, serotonin, L-tryptophan is an essential amino acid in this process. Your body can’t make L-tryptophan on its own. It is required through your diet; and therefore, if you aren’t getting adequate amounts of protein through poultry, nuts, fish, or dairy you may become deficient in serotonin. Low serotonin levels are associated with a whole host of disorders including depression, anxiety, insomnia, digestive disorders, and headaches.

THE ROLE OF INFLAMMATION ON MOODS

Inflammation and mood disorders are hot topics in the research literature. Addressing the inflammatory process looks like a crucial area missed in the conventional realm of treating severe and mild mood disorders. An article published in 2019 in the journal Frontiers In Psychiatry discusses the role of dietary inflammation and mental illness. This article cites many studies that show diets consisting of high inflammatory foods like simple carbohydrates, processed sugars and saturated fats influence even severe mood disorders like schizophrenia and bipolar disorder.

In addition, fish oil has been researched for years showing it’s beneficial for treating depression. Why? Fish oil contains omega-3 polyunsaturated fatty acids (PUFA) which have strong anti-infammatory effects as well as beneficial effects on the cell membranes directly. Researchers point out that cell membranes are made up of omega-3s. Therefore by increasing omega-3 levels through supplementation or diet it allows for neurotransmitters like dopamine, for example, to pass through the cell membrane more easily directly affecting our brain biochemistry.

Curcumin, the principal curcuminoid derived from the spice turmeric, influences several biological mechanisms associated with major depression. In 2017, Journal of Affective Disorders published a study that showed curcumin dosed at 500mg 2x/day after 4 weeks was significantly more effective than placebo in improving several mood-related symptoms. Curcumin’s powerful natural anti-inflammatory and antioxidant properties seem to be the driving forces behind its influence on brain biochemistry. Chronic inflammation can decrease levels of neurotransmitters like serotonin and dopamine and can lead to degeneration in certain brain areas. It is possible that the antioxidant and anti-inflammatory effects of curcumin can restore these neurotransmitters and protect the brain, eventually leading to improvements in mood.

THE GUT BRAIN CONNECTION

The gut brain connection is a very complex area of research. Our diets can directly affect our microbiome, the trillions of microorganisms that live in our gut. The gut microbiota can actually produce neurotransmitters themselves. For example, Lactobacillus spp. produces GABA and acetylcholine; Bifidobacterium spp. produces GABA; Escherichia spp. produces noradrenalin and serotonin; to name a few. In addition, we know that 90% of the neurotransmitter serotonin is actually produced in the gut! So, how can what we eat NOT influence the production of our brain neurotransmitters?

The treatment of mood disorders can not be looked at as a one size fits all treatment. This is why many patients seek out alternative practitioners like naturopathic physicians, because their current treatment utilizing pharmaceutical medications and psychotherapy for their mood disorder is not giving them the results they were hoping to achieve.

Naturopathic physicians (ND’s) learn the same basic sciences as conventional medical doctors, but they are are trained in nutrition, psychology, and complementary therapies such as herbal medicine and homeopathy. Be aware not all naturopathic doctors are the same. NY State currently doesn’t license naturopathic physicians, so ND’s trained through accredited graduate level medical schools and are required to pass national board exams before licensure are lumped together with “traditional” naturopaths who don’t attend accredited graduate schools and do not receive licenses. Before choosing a naturopathic practitioner, be aware of their education and training before making your appointment.

REFERENCES

https://pubmed.ncbi.nlm.nih.gov/29595331/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6529779/

https://pubmed.ncbi.nlm.nih.gov/31156486/

https://pubmed.ncbi.nlm.nih.gov/29254106/

https://pubmed.ncbi.nlm.nih.gov/25046624/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6389720/

https://pubmed.ncbi.nlm.nih.gov/22968153/

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.  

Alternative Solutions For Seasonal Allergies

Spring has sprung! The long awaited change of winter into spring is among us bringing the season of rebirth filled with flowers, greenery, and warmer weather.  For many folks, the changing of the season brings more than just sunshine—it signals the onset of seasonal allergies.

Hay fever, also known as seasonal allergic rhinitis, can appear as early as February and last throughout the summer or throughout the year.  Physiologically, exposure to an allergen, such as pollen, elicits a massive release of IgE antibodies by white blood cells signaling mast cells. These cells are mostly located in the lungs and upper respiratory tract, the lining of the stomach, and the skin. When mast cells are stimulated, they release chemicals including histamine and leukotrienes which produce the allergy symptoms. 

While many over-the-counter remedies promise symptomatic relief, naturopathic doctors believe that addressing the causes of allergies, treating the whole person, and focusing on balancing the immune system leads to substantial long-term health benefits.

Avoiding the allergen - The first step in the natural approach to allergies is to reduce contact with the allergen. Airborne allergens, such as pollen, dander, and dust mites are often too difficult to avoid, but measures can be taken to reduce exposure. For example, reducing surfaces where allergens collect like carpets, rugs, upholstered furniture, or encasing your mattress in allergen-proof plastic. Installing an air purifier in your home is another approach to reducing your exposure

Quercetin - This supplement is believed to work by stabilizing cell membranes, reducing the release of histamine, so the cells are less reactive to allergens.  Adding the supplemental enzyme bromelain increases the amount of quercetin absorbed in the digestive tract. 

Butterbur - Butterbur (Petasites hybridus) contains the active ingredient petasin, which exhibits antileukotriene and antihistamine activity. Research has shown butterbur to be as effective as some conventional treatments without the side effects.

Nettle Leaf - Nettle leaf has a long history of traditional use for allergies. An initial scientific study with an extract of the herb nettle leaf (Urtica dioica) was made during the peak season for allergic rhinitis. The extract gave a slight reduction in symptoms of hayfever within just 7 days.

Vitamin C – By stabilizing mast cell membranes, Vitamin C prevents the secretion of histamine and therefore decreases allergies.  Studies have shown that doses of 2 grams daily increase the ability of white blood cells to respond to an infection and lower blood histamine levels if taken over time. 

Food Intolerance - Some researchers suggest that people who react to pollens may also have a hypersensitivity to certain foods. For example, people allergic to grass pollens also reacted to tomatoes, peanuts, wheat, carrot, peach, eggs, and pork. Elimination diets have been successful at finding out which foods aggravate symptoms of allergic rhinitis in an individual. These diets involve the removal of suspected foods for at least two weeks followed by systematic re-introduction of the foods in order to identify what specifically causes the aggravation. 

Nasal Lavage – This classic hydrotherapy technique is used in cases of chronic infections and/or irritations in the nose and sinuses. The goal is to reduce or eliminate the recurrent irritant so that the body can be given a chance to heal itself. For acute problems, perform the nasal lavage up to four times per day until resolved. For chronic problems, use one or more times daily, continuing for several months. If your condition continues to worsen after a week of treatment, see your doctor.

Allergies affect more than twenty percent of the US population. Natural therapies provide an alternative to medications that can sometimes have unpleasant side effects. Seek out a naturopathic physician today to develop an individualized plan that works 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.  

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.

How I Keep Myself and My Family Healthy All Year Long Using Natural Medicine

As a Naturopathic Doctor, I honestly do practice the preventative medicine that I preach. Here is my protocol in maintaining my and my families health all through the year. This situation we’re currently facing has many people scrambling to find ways to maintain their and their families health; however, my strategy is to keep myself and my family healthy every day of the year. Here are some of the ways I do so. If you are already a patient of mine you may recognize some of these strategies :-).

DIET

As a family we eat whole, real, clean food. I am not vegetarian, vegan, paleo or keto. I guess you could say we eat “low carb”, but it’s likely because we tend to get our carbs from starchy vegetables or whole grains vs pasta or bread. Don’t get me wrong we have bread in the house and we eat it, but not as a daily occurrence.

I always make enough food for dinner for us to take for lunch the next day. This inhibits us from making bad choices in the midst of our busy days. Our kids have always eaten what we have eaten, so if we are having lamb stew, greek salads with feta cheese , or quiche our kids eat them as well. We have never made them mac and cheese or PB& J sandwiches to eat instead of eating what my husband and I are. They may have begged for it when they were little but we have always refused.

I plan my meals for the week. Yes it’s true! I have a white board on my fridge where I write what we will have for dinner each night of the week. It works great for us so we know what we are having and don’t have to spend the time thinking about what to make after a long day of work. Also, if my husband is home before me then he knows what to start preparing for dinner.

I love to get recipes off of https://www.yummly.com/. If you haven’t check it out I recommend you to do so. Here are some links to some of our favorites.

One pot Beef Keema: https://www.yummly.com/recipe/ONE-POT-BEEF-KEEMA-1558758

Vegetable Frittata: https://www.yummly.com/recipe/Vegetable-frittata-337290

Falafels: https://www.yummly.com/recipe/Falafel-1899104 along with a greek salad and tabouleh

Thai red curry: https://www.yummly.com/recipe/Thai-Red-Curry-2518122

Other diet guidelines I follow are not eating after dinner. I try to fast 12 hours every night (from dinner to breakfast). I also make sure I am not getting anything more than 25 grams of sugar and that goes for my kids too! There is an obesity issue in this country and part of it has to do with how much sugar people eat. Take a look at your sweetened Chobani yogurt if you don’t believe me!

EXERCISE

I do love exercising. It’s a source of relaxation for me. Below are my go-to’s for exercise. I usually only take 1 day off per week for a rest day and all the other days I move my body in these various ways.

RUNNING: I run 15-25 miles per week. On busy weeks and especially in the winter when the days are shorter, I usually get 15 miles in; and, on slower weeks and with the longer light hours I work towards 25 miles per week. I am an outdoor runner only. I could never run on a treadmill so even during the 15 degrees winter days I am still out there…I invest in great outdoor workout clothing. Running is a meditation for me, and I LOVE IT!

YOGA: I also am a member of a local yoga studio where I go to two classes per week regardless. I love HOT yoga especially in the winter. Sweating is such a great way to detox and boost immunity. I look forward to it every week. If I can’t make it to a class due to a sick child or activities I resort to my favorite online yoga workouts called, Yoga with Adriene. (https://yogawithadriene.com/)

TONING: I find my two favorite Youtube channels to tone my arms and abs: Tracy Campoli and Tracy Anderson. Their videos are about 5-15 minutes in length and I tend to do 1 arm and 1 ab video 3x/week, minimally. My daughters (8 and 14 years old) love to do them with me. Here are links to some of my favorites:

Arm focus with Tracy Campoli:

https://www.youtube.com/watch?v=0F4Din-A_7I

https://www.youtube.com/watch?v=O68j_eU3oOM

Ab focus with Tracy Anderson:

https://www.youtube.com/watch?v=YGHnBCtmqJo

https://www.youtube.com/watch?v=Cq6NQ1L8UhU

SUPPLEMENTS

I am the worst supplement taker ever. I do more herbal tinctures than supplements. But here are my families supplement routine.

FOR MYSELF:

Designs for Health Women’s twice daily essentials. I try to get 1 packet in 2x/day. It consists of a bone support, essential fatty acid, multivitamin, and hormone balancing herbs.

D3 5000 by Metagenics I do 1 cap/day for boosting my immunity in the winter months. I usually take breaks in the summer

MTHFR, 5mg by Thorne Research 1 cap per day in addition to Methylfactors by Biogenesis where I take 1 dropperful per day. I have the MTHFR genetic mutation.

Tinctures: I formulate immune support ones in the winter (Astragalus, Elderberry, etc to name a few) and a adrenal support formula (Ashwagandha, Rhodiola, etc to name a few)

FOR MY HUSBAND:

Men’s Pure Pack by Pure Encapsulations. It contains a multi-vitamin, essential fatty acid support, mitochondrial, cardiovascular and prostate support.

FOR MY KIDS:

Vitamin D3 (2000IU for my youngest and 5000IU for my oldest), a probiotic, and Vitamin C in the winter months. With the addition of herbal immune tinctures (astragalus, elderberry, mushroom blend) and zinc (60mg/day for youngest and 90mg/day for oldest) at the first sign of illness for them.

Here is a link to Wellevate: https://wellevate.me/amanda-fey where you can find the supplements that we take as a family as well as others that I recommend for a variety of health issues. Wellevate is an online dispensary that is an FDA-registered facility that guarantees all your supplements are stored properly and are from quality controlled companies. By ordering through the link you will get 15% off any supplement you order and it also helps support small businesses.

OTHER HEALTHY LIFESTYLE STRATEGIES

We make sure we laugh a lot by surrounding ourselves with people and things that nourish us and not deplete us. We reach to achieve 7-9 hours of restful and optimal sleep per night. We set specific boundaries for our kids on their electronic devices. We hydrate daily, drinking 1/2 our body weight in ounces of water per day. Lastly, we take vacations annually. It’s important to take breaks from the rigors of daily life and spend time together as a family.

May you and your family remain healthy while we weather this storm and throughout the years to come.

“From the bitterness of disease man learns the sweetness of health”. -CATALAN PROVERB

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 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.  

Amino Acids & Antioxidants: Naturopathic Tools For Cardiovascular Disease Prevention & Treatment

In honor of American Heart Health Month, February, let’s discuss some important amino acids and antioxidants that Naturopathic Doctor’s use for the prevention and treatment of cardiovascular disease.

What is an amino acid?

When you eat protein, they are broken down into amino acids. These amino acids play critical roles in our bodies. They are vital in making hormones, building muscles, regulating our immune system, and making our neurotransmitters, just to name a few.

What is an antioxidant?

We also get antioxidants through our food or through supplementation. Antioxidants are part of our defense system in our bodies. They help fight free radicals which can wreak havoc on many systems in our body but especially our cardiovascular system. This is why, for example, smoking is a risk factor in developing cardiovascular disease. Inhaling smoke is full of free radicals, and it’s our antioxidants that come and battle the inhaled toxins to prevent damage to our tissues.

Some favorite AMINO ACIDS Naturopathic Doctor’s use for cardiovascular diseases

1. Taurine

   Taurine is an amino acid that is naturally produced in our bodies and favors areas like our eyes, brains, heart and muscles. The main source of taurine is in animal foods like meat, dairy and fish.

   Research has shown taurine to slow the progression of plaque formation in the arteries (atherosclerosis). In addition, taurine aids in reducing hypertension by improving blood flow in the vessels as well as minimizing impulses in the brain that increases blood pressure. Lastly, taurine helps increase the force and effectiveness of heart contractions, and has been shown to help with congestive heart failure. Most doctors suggest taking 2 grams 3x/day.

2. L-carnitine

   L-carnitine is an amino acid that can be produced in the body. It is essential for transporting fatty acids into our cells to process for energy. 98% of our carnitine is used in our muscles, and therefore is a very important amino acid for cardiovascular disease since the heart is plain and simply…a muscle.

   Several studies using 2 grams/day of L-carnitine showed an improvement in heart function and a reduction in symptoms of angina. In addition, patients with congestive heart failure (CHF) have insufficient oxygenation of the heart, which can damage the heart muscle. Supplementing with 2 grams of L-carnitine daily has been shown to improve ventricular contractions and cardiac output for CHF patients. Lastly, 2 grams per day showed to significantly decrease systolic as well as diastolic blood pressure readings for hypertensive patients.

Some favorite ANTIOXIDANTS Naturopathic Doctor’s use for cardiovascular diseases

1. Vitamin C

   Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component. Foods high in vitamin C include broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes.

   Research has shown vitamin C to protect your cholesterol, specifically LDL, from damage. Vitamin C has been shown to decrease the oxidation of the cholesterol therefore reducing plaque formation. In other clinical trials, vitamin C has been shown to decrease high cholesterol levels. Doctors sometimes recommend 1 gram per day of vitamin C.

2. Selenium

   Selenium is found naturally in many foods. The amount of selenium in plant foods depends on the amount of selenium in the soil where they were grown. The amount of selenium in animal products depends on the selenium content of the foods that the animals ate. There are debates whether our soil is being depleted in selenium. A common supplemental dose of selenium is 200mcg/day.

   Some studies show that people with lower blood levels of selenium have a higher risk of heart disease. In an analysis of 25 observational studies, a 50% increase in blood selenium levels was associated with a 24% reduction in the risk of heart disease. Additionally, selenium has been shown to lower markers of inflammation in your body⁠, one of the main risk factors for heart disease. For example, a review of 16 controlled studies including over 433,000 people with heart disease showed that taking selenium supplements decreased levels of the inflammatory marker C-reactive protein (CRP).

3. Coenzyme Q10

   CoQ10 is an essential cofactor for energy production and is also a powerful antioxidant. Our body produces CoQ10 naturally, but its production tends to decrease with age. After the age of 30, your natural levels of CoQ10 begin to diminish. And by age 70, your natural CoQ10 levels may be 50% lower than they were when you were a young adult! Indicating supplementation with CoQ10 is essential as we age. The standard dose of CoQ10 ranges from 60 mg to 200 mg per day.

   There are many studies indicating the importance of CoQ10 and the prevention and treatment of cardiovascular diseases. It seems that treatment with CoQ10 assists with restoring optimal levels of energy production, reduces oxidative damage and improves heart function, all of which can aid in the treatment of heart disease.

   If you are a statin user (Lipitor, etc) it’s imperative that you supplement with CoQ10. It is widely know that statins inhibit cholesterol synthesis well as inhibiting the synthesis of CoQ10. A Columbia University study found that within 30 days of using statin medications, your levels of CoQ10 can be decreased by half.

These are just a few tools Naturopathic Doctor’s have in their tool box to help prevent and treat cardiovascular diseases. If you are on any medications you should talk to your Primary Care Doctor or your Naturopathic Doctor before taking.

References

Taurine

https://www.ncbi.nlm.nih.gov/pubmed/31560859

https://www.ncbi.nlm.nih.gov/pubmed/21076292

https://www.ncbi.nlm.nih.gov/pubmed/23224908

https://www.ncbi.nlm.nih.gov/pubmed/23722414

L-Carnitine

https://www.ncbi.nlm.nih.gov/pubmed/31481697

https://www.ncbi.nlm.nih.gov/pubmed/19620516

https://www.ncbi.nlm.nih.gov/pubmed/28497060

Vitamin C

https://www.ncbi.nlm.nih.gov/pubmed/19451807

https://www.ncbi.nlm.nih.gov/pubmed/1962556

Selenium

https://www.ncbi.nlm.nih.gov/pubmed/9430262

https://www.ncbi.nlm.nih.gov/pubmed/17023702

CoQ10

https://www.ncbi.nlm.nih.gov/pubmed/17608895

https://www.ncbi.nlm.nih.gov/pubmed/15210526

https://www.ncbi.nlm.nih.gov/pubmed/25282031

https://www.ncbi.nlm.nih.gov/pubmed/26512330

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. 

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.  

Valerian: An Effective Natural Therapy For Insomnia And Anxiety

Valerian has been used as a medicinal herb since at least the time of ancient Greece and Rome. Its medicinal uses were prescribed as far back as the 2nd century by Galen for insomnia. In the 16th century, it was used to treat nervousness, trembling, headaches, and heart palpitations. During World War II, it was used in England to relieve the stress of air raids.

How does valerian work?

More studies need to be done to understand the exact mechanism of how valerian helps with anxiety and insomnia, but a possible mechanism is that valerian’s constituents increase the amount of GABA (gamma aminobutyric acid) in your blood stream. It is known that the more activation of GABA receptors the more peaceful the person is. Common medications like xanax, klonopin, valium, etc. work along the same GABA enhancing mechanisms like valerian. Luckily, valerian hasn’t been shown to be addictive and is considered a safe alternative to these medications.

Research supporting its use

A study published in the journal, Menopause, in 2011 showed the impact of valerian on sleep quality for postmenopausal women who were experiencing insomnia. It has been shown that 61% of postmenopausal women have insomnia, which then affects cognitive function, mood, and quality of life during the day. Many studies have looked at valerian in the use for insomnia but none have looked at postmenopausal women and for this length of time. 

The postmenopausal women studied were between the age 50 and 60, they were not using hormone therapy and were experiencing insomnia based on the Pittsburgh Sleep Quality Index (PSQI). The participants and examiners were all blinded. One group of women were given 530 mg of concentrated valerian capsules 2x/day and the other were given placebo, for 4 weeks.

A statistically significant change was reported in quality of sleep in the valerian group when compared to placebo. Overall, 30% of women taking valerian and only 4% of the placebo group reported and improvement in their sleep quality. Indicating, valerian as a definite useful tool to consider for insomnia.

In addition, a study published in the journal, Phytomedicine, in 2014 showed valerian root and lemon balm extracts to be effective in children less than 12 years of age suffering from anxiety and insomnia. Specifically, 169 primary school children suffering from hyperactivity, sleep difficulties, impulsivity, and focusing issues used 640 mg valerian root extract and 320 mg lemon balm extract per day for 5 weeks.

The fraction of children having strong/very strong symptoms of poor ability to focus decreased from 75% to 14%, hyperactivity from 61% to 13%, sleep difficulties from 19.4% to 6%, and impulsiveness from 59% to 22%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements. Only in two children mild transient adverse drug reactions were observed.

Side effects and cautions with use

Clinically, I have only seen a paradoxical effect with valerian, for example causing insomnia vs helping it, but this is only in a very small percentage of my patients. Looking through the research there have been very few side effects noted with the use of valerian. In one study, an increase in sleepiness was noted the morning after 900 mg of valerian was taken before bed.

Levels of medicinal constituents can vary among plants depending on when the plants are harvested, resulting in marked variability in the amounts found in valerian preparations. Utilizing brands of supplements that test for the constituents can guarantee quality and although may be more costly will be most effective since there are no regulations on supplements currently.

Women who are pregnant, nursing, and children younger than 3 years old should be cautious with using valerian since studies have not been done on the safety of use. In addition, individuals taking valerian should be aware of the possibility of additive sedative effects from alcohol or other sedative drugs, such as barbiturates and benzodiazepines.

Reference

https://www.ncbi.nlm.nih.gov/pubmed/12120807

https://www.ncbi.nlm.nih.gov/pubmed/24199972

https://www.ncbi.nlm.nih.gov/pubmed/21775910

https://www.ncbi.nlm.nih.gov/pubmed/4034730

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. 

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.  

Overcoming Ulcerative Colitis with Naturopathic Therapies

Stephen and his family arrived at my office in 2015 exhausted. Exhausted from the rigors of conventional treatment without the satisfaction of improving symptoms. Stephen was a 35 year old man who had been battling ulcerative colitis for 5 years. He had tried a multitude of conventional treatments ranging from steroids to immune suppressant medications to no avail. The only option left was surgery on his colon, which was something he did not want to do. Unfortunately for Stephen, he still required to wear a maxi-pad daily to collect the constant dripping of blood from his anus and was experiencing sometimes up to ten urgent bowel movements every morning before he left for work. In addition, he couldn’t exercise, and if he tried he would develop a fever causing him to retire to his bed for multiple days to recover. This was not the life he or his family wanted to live, so they came to me for hope which I knew I could give them.

Ulcerative colitis (UC) is an inflammatory bowel disease (IBD) located in the large intestine or colon. The symptoms of active UC are frequent and urgent diarrhea mixed with blood and abdominal pain. UC is associated with an increased risk of colon cancer particularly in patients with extensive colitis of long duration. Characteristically, UC involves ulcers or open sores located in the colon often seen via diagnostic imaging.

There are many theories regarding the specific cause of ulcerative colitis, although none have been proven. Most likely it is a variety of factors that work together to bring about the disease. These factors range from genetics, faulty immune system reactions,  environmental influences, and diet. For example, some people are genetically at risk for ulcerative colitis (it runs in their family), and an infection or other toxin may cause an abnormal immune reaction which then causes ulcerative colitis.

One of the goals in treating patients with ulcerative colitis is to reduce inflammation.    Naturopathic therapies complement conventional therapies in achieving this goal.   Inflammatory compounds such as leukotrienes are greatly increased in the colonic mucosa, blood, and stool of patients with UC. Eliminating pro-inflammatory foods from the diet and uncovering any possible food intolerances are important in managing the chronic intestinal inflammation.  Fish oil has also been shown to be important. A study published in the World Journal of Gastroenterology showed that dietary changes along with fish oil supplementation had direct anti-inflammatory effects in UC patients. 

Herbs have been used historically in the treatment of ulcerative colitis. In UC, a dramatic decrease in the mucus content of the mucus-producing goblet cells has been associated with an increase in the severity of the disease. Demulcent herbs such as slippery elm, marshmallow root, and deglycyrrhizinated licorice (DGL) can be used to soothe irritated mucus membranes and promote the secretion of mucus. 

The intestinal microflora is another aspect of ulcerative colitis that requires attention. The concentrations of beneficial bacterial flora have been shown to be significantly reduced in patients with inflammatory bowel disease. A study published in the journal American Journal of Gastroenterology in 2009 showed that probiotics to be as beneficial in achieving and maintaining remission in patients with ulcerative colitis. A newer study in 2019 showed that the use of probiotics (lactobacillus and bifidobacterium strains) with mesalazine can decrease inflammatory cytokines which can lead likely lead to remission more quickly than just the use of the pharmaceutical medication alone. 

Whenever the intestines are inflamed you can guarantee that nutrients are not being absorbed optimally. Without proper nutrient assimilation how can the body heal? Replenishing lost nutrients due to this chronic inflammation is also a critical part of overcoming ulcerative colitis. Clinically, I find that until the gastrointestinal inflammation is better controlled utilizing high quality multiple vitamin and mineral supplements are required.

Like many who have been diagnosed with inflammatory bowel conditions, Stephen was also experiencing rashes that come and go, headaches, vertigo, asthma. anxiety, and extremely low energy. As the inflammation of the colon subsides and the nutrients are supplied for better absorption, I find that many of these additional symptoms reduce in severity.

For Stephen after just one month of using naturopathic therapies he noticed a difference in his symptoms. In seven months he was no longer using the maxi-pads and his bowel frequency and urgency normalized. Now it has been four years, and Stephen has not had one flare up since the first time I met him in 2015. 

I have treated many patients like Stephen with ulcerative colitis. Each one was a unique case. I have not found any cookie cutter protocol for treatment. It is truly individualized. Unlike Stephen, who was not utilizing any conventional treatments at the time of his visit, many patients I work with are. Either way there are many naturopathic therapies to assist patients like Stephen to gain control of their life again and overcome ulcerative colitis. 

References

https://www.ncbi.nlm.nih.gov/pubmed/19174792

https://www.ncbi.nlm.nih.gov/pubmed/31418411

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. 

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.