I think there is a common assumption that products over the counter or found on the internet are safe for general use. Unfortunately, this is not the case. Also, the term “natural” is grossly abused and overused. A frequent comment, “It’s natural, so it couldn’t hurt, right?”. Absolutely not.Read More
There is a misconception that all supplements sold over the counter are safe, effective, and natural.
- Do you take multiple supplements but wonder if they really are helpful?
- Do you have concerns about the quality of products available at the grocery or drug store?
- Do friends or family suggest you try the latest fad to help your health problems?
- Would you like to learn how to make informed decisions about supplements to keep you and your family safe and healthy as well as not waste money?
- Do you know that supplement companies do not have to prove their products are safe or effective?
Schedule a 45 minute consult to learn about the pros and cons supplement use.
Benefits of a supplement education consult:
You will be provided with a booklet for future use in making informed purchase decisions.
Learn how to handle well meaning but unwanted “advice” from people who want you to take or buy their products.
Receive my professional opinion regarding any products you are currently taking and concerns for interactions with prescription medications.
Please call 574-535-0880 x 105 to schedule a consult. View the Appointments page for more information.
Get a sneak peek of what you can learn by reading my blog post “It’s ‘natural’ so it’s good for me, right?”
* Please note, no medical advice or disease specific product recommendations will be given. A supplement consult is for educational purposes only. If you would like recommendations for your health concerns, a new client appointment is necessary. Read the fine print details here: Supplement Consult Consent.
Tired? Grumpy? Feeling strung out?
Need something easy to do that will take the edge off and bring you some peace and quiet? The latest mind-body practice is coloring – yes, just like your kids with their markers or crayons. Who knew that something this simple would be great for improving your energy and stress level?
When you color, or do other mind-body practices like meditating, it puts your brain into “the zone” which brings down the stress hormone cortisol. The technical term for getting into “the zone” is the relaxation response.
We can thank Herbert Benson MD for making the power of the mind a respected part of medical research and treatment. Prolonged periods of stress and elevated cortisol can lead to many health problems, not to mention making you feel grouchy and tired.
An important and often over-looked aspect of managing chronic diseases, especially chronic pain, is engaging our mind’s role in healing. Simply fostering the belief that you and your thoughts are the foundation of healing can lead to great improvements in health and well-being.
What can you do to engage the relaxation response in your daily life?
- Visit this page, Steps to Elicit the Relaxation Response, to learn how to relax.
- Incorporate a daily activity such as meditation, deep breathing, coloring, yoga, or other calming practice to help manage stress and anxiety. Pick something you enjoy doing.
- Be patient with yourself as you develop a new habit. Give yourself at least 3 weeks to see noticeable improvements and commit to doing your chosen activity most days of the week.
Managing stress better = better cortisol regulation = many health benefits:
- Better Sleep
- Better blood sugar and weight management
- Better skin
- Better moods
- Better blood pressure
- Reduced pain
If you’re doing back to school shopping for your kids, pick up a box of new markers for yourself and a coloring book. Your homework is to spend 20 minutes tonight coloring. Find a free download to color here.
Sara K. Sauder’s blog about pelvic health is a great resource whether or not you have pelvic pain. If you do experience pelvic pain, you’ll be even more pleased to check out her blog. I like her posts because they are informative and her writing style is entertaining.
The other thing about this particular post that caught my attention, aside from the great, common sense advice, is that I had just started reading Mind Over Medicine by Lissa Rankin, MD. Mind-body medicine is not a new concept to me and was fortunately a big part of my medical education. However, I need to incorporate it more consciously into my personal and professional life. While I don’t think we can just wish away our problems, I do believe our thoughts are a powerful and necessary part of healing.
Does the use of eReaders and other electronic devices at bedtime interfere with sleep?
How many of us use eReaders, smart-phones, or other electronic devices before bed? I am certainly guilty of using my laptop right up and into bedtime. I’ve had people ask if using eReaders are a better choice than TV or laptop screens at night. While I didn’t think so, I wanted a more solid answer. The radio program, Science Friday, did a nice piece about this topic on January 16, 2015.
How does this affect our sleep and therefore our health? Exposure to the light emitted from screens makes it take longer to fall asleep, delays or decreases the release of melatonin, and reduces the amount of the REM phase of sleep. How does that translate into real life? The main point is that you are not getting good enough sleep and this contributes to feeling tired. Just as drinking a couple of cups of coffee or caffeinated soda before bed can keep most people from falling asleep, so can looking at a glowing screen, by an hour and a half. Downstream, poor quality sleep contributes to heart disease, difficulty managing weight, increasing the risk for certain types of cancers, productivity at work and home, stress management, compromises the ability to drive safely, and ability to be a patient, pleasant person to be around.
Our culture does not value sleep, however, it is fundamental for our health and well-being. Sleep is when our body releases hormones that help us repair from the wear and tear of daily life. This is when our skin repairs itself. If you want beautiful skin, make sleep a priority. It’s far less expensive than fancy creams and has many other benefits. Our immune system works hard when we’re sleeping which is why it is an important part of fighting off germs and reducing cancer risks. I consider sleep one of three foundations, along with food and movement, of great health.
Take a listen to the 12-minute podcast. What do you find most challenging about getting a good night of rest? What have you changed in your routine so you can sleep better?
"Tablets and smart-phones are starting to replace books and alarm clocks on the night stand. Sleep researcher Charles Czeisler, an author of a new sleep study in Proceedings of the National Academy of Sciences, describes how using this technology before bedtime can shift your circadian rhythms, and gives tips for adjusting your electronic devices to improve your sleep."
A few signs your sleep routine might need a little help:
- Need an alarm to wake every morning
- You dread the alarm going off and hit snooze more than once
- Need coffee or other caffeinated beverages to be a functional, friendly human being
- Chronic dark circles under the eyes
- Need a sleeping aide to fall asleep more than once a month
- Frequent colds or infections
- Difficulty managing weight
- Frequent cravings for carbohydrates and sweets
- Generally feeling blah or lethargic which is not due to an underlying medical condition
- You have young children and can’t remember the last time you were able to sleep through the night – have faith that some day you will sleep again!
A few basics of sleep hygiene:
- Lower or eliminate overhead or bright (task) lighting in the evening to send signal to your brain that its time to wind down for the night
- Routine at bedtime, including going to bed at the same time every night
- Wake at the same time daily
- Realize that you can’t make up for a work week of poor sleep on the weekends, or vice versa
- Keep the bedroom a few degrees cooler
- No TV or other screens in the bedroom and put electronics away an hour before bed
- Eliminate as best you can any light sources in the bedroom (alarm clocks, outside lights)
- Develop health promoting stress management strategies
- Avoid alcohol 3 hours before bedtime
- Exercise regularly, ideally 150 minutes a week
- Avoid large meals close to bedtime, a small snack with protein before bed can help regulate blood sugar though (a few nuts, slice of turkey, Greek yogurt, etc.)
- Make the easiest changes first and work up to the most challenging ones
Yes, it can be difficult to overhaul your evening routine and break life long habits. If you want better energy, better health, glowing skin, and hopefully a longer life, work on getting a better night of rest. I know you can do it!
A natural cough remedy you can make at home
We are quickly descending into the season of runny noses and coughs that can drag on and on. Last night, I started to feel the dreaded tickle in my throat and had been sneezing throughout the day. At first I thought it was allergies (my office needs a good dusting), but the tickle told me otherwise. I started taking a mushroom extract and had a big bowl of miso with purple cabbage and shiitakes for dinner. I also went to bed with my warming socks, my favorite nature cures remedy for colds and headaches. When I have a mild cold, the above usually takes care of my symptoms, typically in a day or two I’m fine.
What can you do to soothe a cough that won’t go away? If you don’t want to take an over the counter syrup and cough drops just aren’t cutting it, honey and coffee can provide relief. Not too long ago, a study compared an oral steroid to honey and coffee and a control group (they didn’t get either treatment) for people who had a cough that lasted at least 3 weeks after their cold. Those who received the coffee and honey combo did just as well as those who received the steroid. If you’d like to read the study, here is the link.
Want to make the natural elixir for yourself?
Here’s the recipe from a review of the article in the Natural Medicine Journal:
- 500 g honey (about 1 lb)
- 70 g of instant coffee (about 2.5 oz dry weight or 13 T or 6.5 oz liquid measure)
- Mix the honey and coffee and add 1 T of it to 1 cup of warm water and drink it 3 times a day, about every 8 hours.
Want more natural remedies for cold season? Let me know what your favorite home remedies are for feeling better.
Information on this website is not intended to diagnose or treat any individual and does not take the place of seeking medical care from a licensed medical provider.