06/Feb/2024

As we navigate the daily barrage of tasks, notifications, and requests for our attention, one thing becomes glaringly clear: focus is a precious commodity. The ability to concentrate and maintain attention on a task without the buzz of distraction can significantly boost productivity and overall performance. However, in today’s fast-paced world, achieving and sustaining focus seems like an increasingly challenging feat.

Beyond traditional strategies like time management and structured work environments, supplements have gained popularity for their potential to enhance cognitive functions, particularly focus. This post delves into five science-backed supplements that can be incorporated into your daily routine to sharpen your concentration and stay on track.

Supplement 1: Caffeine

The Workhorse for Alertness

Caffeine, the world’s most widely consumed psychoactive substance, is a staple for many looking to jump-start their day. It works by blocking the action of the neurotransmitter adenosine, which promotes relaxation and drowsiness, thereby increasing alertness.

How Much is Too Much?

For optimal focus, doses of 40-300 mg have been shown to be effective. However, caffeine can have side effects, such as jitters and disrupted sleep, and its efficacy can be diminished over time due to tolerance.

Supplement 2: L-Theanine

A Calm Focus

L-Theanine, found in green tea, complements caffeine’s effects by promoting relaxation without sedation. It increases alpha brain waves, which are associated with alert relaxation. When combined with caffeine, the two create a synergistic effect that can improve focus and prevent the caffeine crash.

The Synergy Dose

A typical dose is 200-400 mg, but individual tolerance varies. L-Theanine usually doesn’t have any significant side effects when taken in this range.

Supplement 3: Rhodiola Rosea

Nature’s Stress Buster

Rhodiola Rosea, an adaptogen, has traditionally been used to increase resilience to stress. It fosters a balanced state in the body, which can aid in maintaining focus during challenging or high-pressure tasks.

Adaptogenic Dosage

To see focus-related benefits, a dose of 200-600 mg standardized to 3% rosavins and 1% salidroside is recommended. It’s generally well-tolerated, but high doses may lead to agitation in some individuals.

Supplement 4: Bacopa Monnieri

The Memory Booster

Bacopa Monnieri, an herb used in traditional Ayurvedic medicine, is known for its ability to enhance memory and reduce anxiety. Studies suggest it does so by modulating brain chemicals involved in learning and memory processes, indirectly improving focus.

Ayurvedic Wisdom for Modern Focus

A dose of 300-450 mg of standard extract containing 55% bacosides can improve focus. As with many supplements, it may cause mild digestive issues in some people.

Supplement 5: Omega-3 Fatty Acids

Brain Fuel

Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, are crucial for brain health. They play a key role in the structure and function of the brain, supporting optimal cognitive function, which translates to improved focus.

The Fish Oil Focus

To support focus, a dosage of 1000 mg combined EPA and DHA is recommended. Consuming Omega-3 from dietary sources is also vital for overall health and cognitive function.

Summary

Focus is an attribute highly sought after in our multitasking world. While there’s no magic pill to solve the focus conundrum, supplements can play a role in supporting our ability to concentrate. Caffeine, L-Theanine, Rhodiola Rosea, Bacopa Monnieri, and Omega-3 fatty acids are just a few of the options available, each with its unique way of fostering attention.

When considering supplements for focus, it’s important to remember that they are just one piece of the puzzle. A well-rounded approach, including a healthy diet, regular exercise, good sleep, and effective stress management, is essential. Further, before adding any supplements, it’s advisable to consult with a healthcare professional to ensure they’re appropriate for you and won’t interact with any existing conditions or medications.

Incorporating these focus-enhancing supplements wisely in conjunction with a balanced lifestyle might just be the edge you need to stay sharp and on-task, especially when the demands on your attention are at their peak. Remember, focus is not about doing more, but about doing the right things with precision and clarity. Choose your supplements with caution, embark on this journey to laser-like focus, and don’t forget to enjoy the enhanced productivity and peace of mind that follows.

Want more? Check out this article on how to Boost Brain Health

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DoctorShawn

22/Jan/2024

Iron is a fundamental nutrient that our bodies can’t live without. It plays an instrumental role in the formation of hemoglobin, a protein in red blood cells that transports life-sustaining oxygen to every corner of our body. However, a deficiency of this vital mineral can lead to anemia, a condition marked by a lack of healthy red blood cells or hemoglobin in the body. This can result in a host of health problems, including fatigue, weakness, and even severe health complications.

Fortunately, iron supplements are a readily available solution that can help prevent and treat iron-deficiency anemia. With countless iron supplements on the market, it can be difficult to discern which one is best for you. In this article, we delve into the different types of iron supplements, their chemical compositions, and the specific studies that have used them to treat iron-deficiency anemia.

Ferrous Sulfate:

As the most common and cost-effective type of iron supplement, ferrous sulfate is a go-to solution for many. Available in both tablet and liquid form, it is easily accessible over the counter. Its chemical composition allows for optimal absorption when taken on an empty stomach. However, its usage can lead to side effects like constipation, nausea, and stomach upset. Despite these potential drawbacks, ferrous sulfate is often the first line of defense against iron-deficiency anemia and is a suitable supplement for those with low iron levels. A study published in the British Journal of Nutrition found that ferrous sulfate was effective in improving iron status in anemic women.

Ferrous Fumarate:

Ferrous fumarate distinguishes itself with its superior absorption compared to ferrous sulfate. This means it can deliver significant results in a shorter timeframe. Although available over the counter, it’s typically prescribed to patients with severe iron-deficiency anemia. Side effects such as constipation and stomach upset can still occur but are usually well-tolerated. A 2014 study published in PLOS ONE concluded that ferrous fumarate had a similar efficacy and tolerability to other iron preparations.

Iron Glycinate:

Known for its high bioavailability, iron glycinate is a type of iron supplement that is absorbed more easily by the body when compared to other types. This makes it an attractive option for individuals with low iron levels seeking an effective supplement with minimal side effects. Its chemical composition also makes it gentler on the stomach, making it a preferred choice for many. A 2017 study in the Journal of International Medical Research found iron glycinate to be a safe and effective treatment option for iron-deficiency anemia.

Iron Bisglycinate:

Iron bisglycinate is a gentle-on-the-stomach supplement that can be taken on an empty stomach. It is readily absorbed by the body, providing rapid results for those with low iron levels. However, it’s typically more expensive than other iron supplements. It’s an excellent choice for individuals who have experienced stomach-related side effects from other iron supplements. A study published in Nutrition Research found that iron bisglycinate was as effective as ferrous sulfate in treating iron-deficiency anemia, with fewer gastrointestinal side effects.

Heme Polypeptide Iron:

Heme polypeptide iron is a unique supplement derived from animal sources. Chemically similar to the iron found in hemoglobin, it is easily absorbed by the body and can be especially effective for individuals with iron-deficiency anemia or conditions that hinder iron absorption. Its primary advantage over other iron supplements is its reduced likelihood of causing gastrointestinal side effects like constipation, nausea, and stomach upset. Unlike many other iron supplements, heme polypeptide iron can be taken with or without food. However, due to its animal origin, it may not be suitable for vegetarians or vegans, and it’s generally more expensive. A study in the American Journal of Clinical Nutrition found that heme iron polypeptide provided a well-tolerated and effective option for the treatment of iron-deficiency anemia.

For more about iron deficiency anemia Click Here

Conclusion:

In conclusion, iron is a crucial element for our body’s overall health and wellbeing. Its deficiency can lead to anemia, posing serious health risks. Thankfully, there are various iron supplements available to prevent and treat this condition. Whether it’s the commonly used ferrous sulfate, the easily absorbed ferrous fumarate, the gentle-on-the-stomach iron glycinate, the quick-acting iron bisglycinate, or the animal-based heme polypeptide iron, each has its unique benefits and potential drawbacks. The choice of supplement largely depends on individual needs, tolerance, and lifestyle. It’s essential to remember that while supplements can help restore iron levels, they should not replace a balanced diet rich in iron. Always consult with a healthcare professional before starting any new supplement regimen. Your health is your wealth, so take the necessary steps to ensure it’s well-managed.

Find all these types of iron supplements and more at our online store Click Here

DoctorShawn

03/Jan/2024

Men today face many challenges when it comes to their health. From stress and pollution to poor diets and sedentary lifestyles, many factors can contribute to a decline in overall health and well-being. One area where men can be proactive is in optimizing virility and longevity. Naturopathic medicine offers many solutions that can help men achieve optimal health in these areas. In this blog post, we’ll explore some of the best ways to optimize virility and longevity using naturopathic medicine.

The Power of Diet and Exercise

Regular exercise and a balanced diet can play an imperative role in maintaining men’s health and well-being. The current health statistics for men reveal some alarming figures, highlighting the urgent need for a healthier lifestyle.

According to the Centers for Disease Control and Prevention (CDC), 13.8% of men aged 18 and over were in fair or poor health as of 2022. Moreover, 350,000 men lose their lives to cardiovascular disease each year, and men are 1.5 times more likely to die of heart disease, cancer, and respiratory disease.

The Impact of Diet

A healthy diet is a cornerstone of good health. In particular, the Mediterranean diet and intermittent fasting have shown promising results in improving men’s health.

The Mediterranean diet, rich in fruits, vegetables, whole grains, legumes, nuts, and lean proteins, has been linked to lower levels of heart disease, certain cancers, diabetes, and cognitive decline. Intermittent fasting, a pattern of eating that includes periods of eating and fasting, has been associated with weight loss, improved markers of health, and longevity.

Implementing these diets in everyday life might seem challenging at first, but with careful planning and commitment, it can become second nature. Start small, make gradual changes, and be consistent.

The Power of Exercise

Physical activity is equally important for men’s health. Regular exercise helps control weight, reduces the risk of heart diseases, manages blood sugar and insulin levels, improves mental health, and strengthens bones and muscles.

Men should aim for at least 180 minutes of moderate-intensity (Zone 2) or 75 minutes of vigorous-intensity (Zone 3-4) aerobic activity per week, along with strength training exercises on two or more days a week. Incorporating cardiovascular workouts, strength training, and flexibility exercises can provide comprehensive fitness benefits.

What is Zone 2 Cardio?

Learn more about the benefits of daily stretching

The Synergy of Diet and Exercise

Diet and exercise are not mutually exclusive; they work best when combined. Regular exercise can help you maintain a healthy weight, which is crucial for overall health. At the same time, a balanced diet provides the nutrients your body needs to perform physical activity.

The importance of diet and exercise cannot be overstated for improving men’s overall health and well-being. By adopting healthier eating habits and incorporating regular physical activity into daily routines, men can significantly improve their health statistics. It’s never too late to start making healthier choices!

Testosterone

The Role of Hormones

As a naturopathic doctor, I’ve observed that maintaining hormonal balance is a cornerstone of men’s health, vitality, and longevity. Hormones like testosterone, estrogen, DHEA, and many others play a pivotal role in regulating various aspects of male health, including sexual function, energy levels, muscle mass, and bone density. However, imbalances in these hormones can lead to a plethora of health issues. Let’s delve deeper into understanding these imbalances and how we can naturally enhance virility and longevity.

Common Hormonal Imbalances in Men

Hormonal imbalances are not uncommon in men and can result in symptoms such as fatigue, erectile dysfunction, loss of muscle mass, and decreased bone density.

Testosterone, the primary male sex hormone, is vital for libido, muscle mass, and bone density. A decline in testosterone levels can lead to fatigue, reduced sexual desire, and erectile dysfunction.

Estrogen, although known as a female hormone, also plays a crucial role in men’s health. Excessive levels of estrogen can lead to weight gain, mood swings, and even contribute to erectile dysfunction.

DHEA is a hormone produced by your adrenal glands and acts as a precursor to sex hormones, including testosterone. A decrease in DHEA levels can lead to fatigue, depression, and a gradual loss of endurance and muscular strength.

Check out this article on hormone testing

Enhancing Hormonal Health Naturally

To maintain optimal hormonal health, a balanced diet, regular exercise, and smart lifestyle choices are key. Here are some tips to help you on this journey:

Nutrition: Incorporating nutrient-dense foods into your daily regimen can significantly impact your hormonal health. Zinc, magnesium, vitamin D, and Omega-3 fatty acids are particularly beneficial. They support testosterone production, improve sleep (which in turn aids hormone regulation), enhance mood, and boost overall health.

Exercise: Regular physical activity, particularly resistance and high-intensity interval training, can stimulate hormone production and help maintain muscle mass and bone density.

Avoid Harmful Habits: Smoking and excessive alcohol consumption can adversely affect your hormonal balance. It’s best to limit these habits to promote better hormonal health.

Stress Management: Chronic stress can wreak havoc on your hormonal balance. Practices such as meditation, yoga, and deep-breathing exercises can help manage stress levels.

Vitamin D

Supplementation

Many natural supplements can help men optimize their health and increase their longevity. Some of the most effective supplements for men include omega-3 fatty acids, vitamin D, zinc, magnesium, creatine, and adaptogens. These supplements can help to support healthy immune function, improve heart health, boost energy levels, and promote healthy hormone balance.

Omega-3 Fatty Acids: Omega-3 fatty acids are essential fats that have been shown to have numerous health benefits. They are particularly beneficial for heart health, reducing inflammation, and even supporting cognitive function. A systematic review published in the British Medical Journal revealed that omega-3 fatty acids could lower mortality rates and risks associated with cardiovascular diseases.

Vitamin D: Often referred to as the “sunshine vitamin,” Vitamin D is crucial for bone health and immune function. It aids in the absorption of calcium, which can help prevent the onset of osteoporosis, a common concern as men age.

Zinc: This mineral is vital for men as it plays a significant role in testosterone production. Adequate zinc levels can help maintain optimal testosterone levels, thereby promoting virility.

Magnesium: Known for its multiple health benefits, magnesium can support healthy sleep patterns, muscle function, and mood – all of which contribute to overall vitality and longevity.

Creatine: Creatine is a well-researched supplement known for its ability to improve strength and lean muscle mass. It can be particularly beneficial for aging men looking to preserve muscle mass.

Adaptogens: Adaptogens are a unique class of healing plants that have been used for centuries to help balance, restore, and protect the body. They can help the body resist physical, chemical, or biological stresses, thereby boosting overall health and well-being.

Stress Management

Stress is a major contributor to poor health, and it can have a negative impact on everything from sleep quality and immune function to hormonal balance and cardiovascular health. Naturopathic medicine offers many solutions for managing stress, including:

Relaxation Techniques: Methods such as deep breathing, meditation, yoga, and progressive muscle relaxation can help reduce stress and promote relaxation.

Acupuncture: This ancient Chinese technique, involving the insertion of very thin needles through the skin at specific points on your body, has been shown to help reduce stress and anxiety.

Infusion Therapy: Infusion therapy, which involves delivering substances directly into the bloodstream, can be used to administer nutrients and vitamins that support the body’s stress response.

Natural Supplements: Certain natural supplements, like ashwagandha and magnesium, have been shown to help manage stress. Ashwagandha, an adaptogenic herb, can help the body resist stressors and reduce anxiety and depression symptoms. Magnesium plays a role in regulating the body’s stress-response system and is often used as a natural remedy for anxiety.

When it comes to optimizing virility and longevity, men have many options available to them. Naturopathic medicine offers a holistic approach to wellness that can help men achieve optimal health in these areas. By focusing on key areas like diet and exercise, hormone health, supplementation and stress management, men can take control of their health and achieve optimal virility and longevity for years to come. Consult with a trained naturopathic doctor to learn more about the best ways to optimize your health naturally.

DoctorShawn

02/Oct/2023

Aging is an inevitable part of life, but modern science is continually uncovering ways to potentially slow down this process. This blog aims to provide an overview of the aging process and highlight some scientifically-backed strategies for slowing it down.

Understanding the Aging Process

The aging process is complex and influenced by a variety of factors. As we age, our bodies undergo numerous changes at the molecular, cellular, and organ levels that can lead to increased vulnerability to disease and death. Oxidative stress, inflammation, and cellular damage are key contributors to this process.

For instance, oxidative stress caused by free radicals contributes to the aging process and is associated with several age-related diseases. Inflammation, both chronic and acute, has been linked to aging and age-related diseases. Moreover, cellular damage and the inability of cells to repair this damage is another significant factor in aging.

Anti-Aging Strategies: Supplements, Diets, and Treatments

Vitamin D

Supplements

Here, we will explore some of the most potent anti-aging mechanisms and how they work.

Antioxidants

Antioxidants help neutralize free radicals, reducing oxidative stress and slowing down the aging process. A recent study indicates that antioxidant supplementation can improve skin health and slow the progression of age-related diseases.

Vitamin C: This potent antioxidant boosts the immune system and aids in collagen production. Citrus fruits like oranges, lemons, and grapefruits, as well as strawberries, bell peppers, and broccoli, are excellent sources of Vitamin C. Try a refreshing citrus salad or squeeze some lemon juice into your water for a Vitamin C boost.
Vitamin E: Vitamin E protects cell membranes and enhances skin health. You can find it in foods like almonds, spinach, sweet potatoes, and avocados. Enjoy a handful of almonds as a snack or whip up a creamy avocado smoothie.
Beta-Carotene: This antioxidant converts into vitamin A in the body, promoting eye health and supporting the immune system. Carrots, sweet potatoes, and dark leafy greens like spinach and kale are rich in beta-carotene. Toss these veggies into a colourful salad or blend them into a nutrient-packed green smoothie.
Selenium: Selenium is essential for reproduction, thyroid hormone metabolism, and DNA synthesis. It’s found in Brazil nuts, seafood, and whole grains. Try a selenium-rich snack like a handful of Brazil nuts or a whole grain toast.
Flavonoids: These are powerful antioxidants found in a variety of fruits and vegetables, as well as tea and chocolate. Berries, apples, onions, and dark chocolate are all high in flavonoids. Whip up a berry smoothie bowl for breakfast or indulge in a piece of dark chocolate for dessert.

Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that plays a critical role in energy production within our cells. As we age, our natural levels of CoQ10 diminish, making supplementation beneficial. Recent research suggests that CoQ10 can improve heart health and cognitive function in older adults.

Resveratrol

Resveratrol, a compound found in red wine and dark chocolate, activates certain genes called sirtuins, which have been linked to longevity. A recent study showed that resveratrol supplementation could improve health and lifespan in mice.

Omega-3 Fatty Acids

Omega-3 fatty acids, found abundantly in fish oil, have potent anti-inflammatory effects and can help protect against age-related cognitive decline. A recent study suggested that omega-3 supplements might slow biological aging by prolonging telomere length.

NMN

NMN (Nicotinamide Mononucleotide) is a precursor to NAD+, a compound that plays a crucial role in energy metabolism and maintaining proper cell function. Recent research suggests that NMN supplementation can enhance longevity and improve various aspects of health.

Hormone Replacement Therapy (HRT)

HRT can help balance hormone levels that naturally decline with age, such as estrogen and testosterone. This can lead to improved energy, mood, and overall well-being. However, HRT should be used under professional supervision due to potential side effects and risks.

For more on hormone replacement Click Here

Adaptogens

Adaptogens are natural substances that help the body adapt to stress and promote balance. They include herbs like ashwagandha, rhodiola, and ginseng. Some studies suggest that adaptogens can improve mental performance, reduce fatigue, and boost immune health.

Diets

Dietary habits play a significant role in the aging process. Diets rich in fruits, vegetables, lean proteins, and whole grains have been associated with longer lifespans and reduced risk of chronic diseases.

The Mediterranean Diet

The Mediterranean diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, has been associated with longer lifespans and reduced risk of chronic diseases. This diet is high in antioxidants which neutralize harmful free radicals, reducing oxidative stress and slowing down aging.

Evidence from the Predimed study, a large, long-term nutritional intervention study, showed that adherence to the Mediterranean diet improved heart health and cognitive function and reduced the risk of cancer and mortality.

The Okinawa Diet

The Okinawa diet, based on the traditional dietary habits of Okinawa islanders in Japan, is another diet linked to longevity. This diet is low in calories but high in nutrients, consisting mainly of sweet potatoes, soy products, and a plethora of fruits and vegetables.

The Okinawa diet is high in antioxidants and flavonoids, which protect against oxidative stress and inflammation. A study on Okinawa islanders found that this diet contributed to their long lifespan and low rates of age-related diseases.

The Blue Zones Diet

The Blue Zones diet is inspired by the dietary habits of people living in the Blue Zones, five regions worldwide known for their high concentration of centenarians. This diet emphasizes plant-based foods, whole grains, and legumes, with meat and processed foods consumed sparingly.

Research shows that the Blue Zones diet can reduce the risk of chronic diseases and promote longevity. This is largely attributed to its high content of antioxidants, fibre, and healthy fats.

Caloric Restriction

Caloric restriction (CR) is a dietary regimen that involves reducing daily calorie intake without malnutrition or deprivation of essential nutrients.

A wealth of research has shown that CR can effectively slow down the aging process and confer a host of other health benefits. At the cellular level, CR works by reducing metabolic rate and oxidative stress, both of which are key contributors to aging. In addition, CR enhances insulin sensitivity, which can help prevent age-related diseases like diabetes. However, it’s important to note that CR should be undertaken with caution and under the guidance of a health professional, as drastic calorie reduction can lead to nutritional deficiencies and other health issues.

For more on caloric restriction Click Here

Stretching

Lifestyle/Therapies

Exercise

Regular exercise is a powerful tool for maintaining vitality; it boosts cardiovascular health, improves muscle tone, and enhances cognitive function.

Exercise, often hailed as the fountain of youth, plays a pivotal role in slowing down the natural aging process. Regular physical activity, regardless of the type, boosts overall well-being, preventing age-related diseases and promoting cellular regeneration. For instance, endurance exercises like walking, swimming, or cycling can significantly improve cardiovascular health and enhance longevity. Strength training, on the other hand, helps in maintaining muscle mass, which naturally tends to decline with age.

Furthermore, exercise has a profound effect on our tendons, which adapt to aging and physical activity. Exercise promotes their strength and flexibility, contributing to improved mobility and a reduced risk of injury. Besides, dance-based training, which is both fun and effective, can significantly improve balance in adults and older individuals.

Including a regular exercise routine doesn’t have to be overwhelming. It could be as simple as a 30-minute brisk walk daily, practicing yoga, or even dancing to your favourite tunes. The key is consistency and making exercise an enjoyable part of your lifestyle. Remember, staying physically active is not just about adding years to life, but life to years.

For more on exercise Click Here

Acupuncture

Acupuncture, a cornerstone of traditional Chinese medicine, offers a natural, holistic approach to slow down the aging process. This ancient therapy involves the careful insertion of fine needles into specific pressure points on the body by a qualified acupuncturist. It’s more than just a simple needle play; it’s a well-coordinated symphony that stimulates blood flow and promotes circulation throughout the body.

One of acupuncture’s most significant anti-aging benefits lies in its powerful anti-inflammatory effects. By reducing inflammation, acupuncture helps lower the risk of chronic diseases that speed up the aging process. It’s like an internal cleanup, where acupuncture helps your body fight against the invisible enemies of aging.

But the magic of acupuncture doesn’t stop there. This age-old therapy also serves as a stress-buster, managing stress levels effectively. High-stress levels can wreak havoc on our physical, mental, and emotional well-being, and unchecked fear, worry, and anxiety can lead to premature aging. Acupuncture helps to regulate the body’s stress response, promoting a sense of calm and well-being.

In essence, acupuncture is a gentle yet potent ally in our quest for graceful aging. It works on multiple fronts – enhancing circulation, reducing inflammation, and managing stress, contributing to a healthier, more youthful you.

Meditation

Scientific research reveals that meditation encourages healthy cell regeneration, reduces oxidative stress, and curtails inflammation in the body. It’s like giving your cells a rejuvenating spa treatment, helping them stay vibrant and youthful. Furthermore, meditation techniques such as mindfulness, deep breathing, and visualization have been found to reduce stress and anxiety, boost mood, and promote cognitive function. These techniques act as a mental workout for your brain, keeping it sharp and agile.

Meditation is not just about closing your eyes and sitting still; it’s a journey towards self-awareness and inner peace that brings about a sense of overall well-being. By incorporating meditation into your daily routine, you can tap into its powerful anti-aging benefits, fostering a healthier, more youthful you.

For more on how to start to meditate, Click Here

Stretching

Stretching, often overlooked in the quest for fitness, offers a wealth of benefits that can help slow down the aging process. The gentle pull and release of a good stretch can do wonders for your body, improving flexibility, increasing blood circulation, enhancing posture, promoting relaxation, and releasing muscle tension.

Flexibility is the first line of defense against the stiffness that often accompanies aging. Regular stretching exercises can help maintain or even improve your range of motion, making daily activities easier and more enjoyable. Moreover, stretching stimulates blood circulation, ensuring that your muscles, tissues, and organs receive adequate oxygen and nutrients. This improved circulation can speed up recovery from muscle soreness and enhance overall health.

Good posture isn’t just about aesthetics; it’s crucial for reducing strain on your muscles and joints. Stretching can help correct posture by lengthening tight muscles that pull parts of the body away from their intended position. Furthermore, stretching exercises have a calming effect on the mind, promoting relaxation and helping to release muscle tension.

Incorporating stretching into your daily routine doesn’t require a lot of time or special equipment. Try simple moves like the forward bend to stretch your hamstrings, the chest stretch to open up your chest and shoulders, or the cat-camel stretch for a gentle spine massage. Remember to breathe deeply and relax into each stretch for maximum benefit.

For more on stretching Click Here

Potential Side Effects

While these strategies may have potential benefits, it’s important to be aware of potential side effects. For instance, while some supplements are generally safe for most people, others can interact with medications or have side effects. Always consult with a healthcare provider before starting any new supplement regimen.

Conclusion

Aging is a complex process influenced by numerous factors. While we can’t stop aging entirely, research suggests that certain strategies may help slow down the process. By understanding the science behind aging, we can make informed decisions about our health and lifestyle.

Remember, a healthy diet, regular exercise, adequate sleep, and stress management are all crucial elements of a comprehensive anti-aging strategy. And always consult with a healthcare professional before beginning any new supplement regimen or treatment.

DoctorShawn

01/Aug/2023

As we age, our bodies start to show signs of wear and tear. Our muscles weaken, our bones become brittle, and our metabolism slows down. However, there’s no need to accept these changes as inevitable. With the right strategies, you can become a bionic boomer – someone who defies the aging process and stays active, healthy and energetic well into your later years. In this article, we’ll explore the naturopathic exercise, diet and supplement strategies that can help you achieve this goal.

Exercise:

Exercise is crucial to maintaining a healthy body and mind, and it’s never too late to start. In fact, studies have shown that regular exercise can help to prevent and manage a wide range of age-related conditions, from heart disease and diabetes to arthritis and depression.

When it comes to naturopathic exercise, a combination of low-impact cardiovascular workouts, strength training and flexibility exercises is ideal. Some good examples include brisk walking, swimming, yoga and resistance band workouts. These forms of exercise are gentle on the joints, promote muscle strength and flexibility and improve circulation and cardiovascular health. Here’s an example of an approachable exercise routine to kickstart your bionic boomer body:

Workout Plan for the bionic boomer

Warm-Up:
- - March in Place: 5 minutes
  - Gentle Arm Circles: 10 circles forward and backward
Strength Training (2 times per week):
- - Seated Leg Extensions: 2 sets of 10 reps each leg
  - Chair Squats: 2 sets of 10 reps
  - Wall Push-Ups: 2 sets of 10 reps
  - Bicep Curls (using light weights): 2 sets of 10 reps
  - Overhead Press (using light weights): 2 sets of 10 reps
Flexibility Exercises (3-4 times per week):
- - Seated Hamstring Stretch: Hold for 20-30 seconds each leg
  - Standing Quadriceps Stretch: Hold for 20-30 seconds each leg
  - Overhead Tricep Stretch: Hold for 20-30 seconds each arm
  - Chest Stretch: Hold for 20-30 seconds
Cardiovascular Exercise (150 minutes per week, as recommended by the American Heart Association¹):
- - Walking, swimming, cycling, or any other low-impact cardio activity that can be done safely and comfortably. Aim to reach the target heart rate.
Balance and Stability (daily):
- - Heel-to-Toe Walk: 2 sets of 10 steps
  - Single-Leg Stands: Hold for 10 seconds each leg

Diet:

What you eat is just as important as how active you are when it comes to staying healthy and energetic in your later years. A balanced, whole-foods-based diet that’s rich in fruits, vegetables, lean proteins and healthy fats can help to reduce inflammation, boost cognitive function and promote heart and brain health.

Naturopathic principles recommend avoiding processed foods, refined sugars and artificial additives, and instead focusing on whole foods that are rich in antioxidants, vitamins, and minerals. Some good options include leafy greens, nuts and seeds, wild-caught fish, and high-quality grass-fed meats. Here’s an example of a dietary program for the aspiring bioic boomer:

Diet Composition for the bionic boomer:

Proteins: They are essential for muscle repair and growth. Include lean meats like chicken, turkey, fish, eggs, and plant-based proteins like lentils, chickpeas, and tofu in your diet.
Healthy Carbohydrates: Whole grains, fruits, and vegetables should be your primary source of carbohydrates. They provide energy and are rich in fiber, which aids digestion.
Fats: Focus on healthy fats such as avocados, nuts, seeds, and olive oil. They help with the absorption of vitamins and are essential for brain health.
Calcium and Vitamin D: These nutrients are crucial for bone health. Dairy products, fortified plant milks, leafy green vegetables, and fatty fish are good sources.
Omega-3 Fatty Acids: These can help support joint health. Sources include fatty fish, flaxseeds, and walnuts.

Meal Suggestions for the bionic boomer:

Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.
Mid-Morning Snack: A handful of almonds and an apple.
Lunch: Grilled chicken salad with plenty of colorful veggies, dressed with olive oil and lemon juice.
Afternoon Snack: Carrot and cucumber sticks with hummus.
Dinner: Baked salmon with quinoa and steamed broccoli.
Evening Snack: A small bowl of mixed fruit.

Eating Schedule: Aim for three balanced meals and two to three small snacks per day to keep your metabolism active and prevent overeating at meal times.

Coping with Cravings and Cheat Meals: It’s natural to have cravings. Instead of fighting them, find healthier alternatives that satisfy your cravings. For instance, if you’re craving something sweet, try having a piece of dark chocolate or a fruit instead of a sugar-laden dessert. Allow yourself a cheat meal once a week to enjoy your favorite foods in moderation.

Long-Term Maintenance and Lifestyle Changes:

Regular Exercise: Incorporate both strength training and cardiovascular activities into your routine.
Hydration: Drink plenty of water throughout the day.
Sleep: Ensure you get 7-9 hours of quality sleep every night.

Remember, it’s essential to consult with a healthcare professional before making major changes to your diet, especially if you have any pre-existing conditions.

Supplements:

While a healthy diet is the foundation of good health, sometimes we need an extra boost in the form of supplements. A naturopathic practitioner can help you identify the supplements that are right for your specific needs, depending on factors such as your age, gender, medical history, and lifestyle.

Some popular naturopathic supplements for promoting vitality and wellness in later years include omega-3 fatty acids, vitamin D, and antioxidants like CoQ10 and resveratrol. These supplements can help to reduce inflammation, improve cognitive function, and support brain and heart health.

Mind-body Techniques:

In addition to exercise, diet and supplements, mind-body techniques can also play an essential role in promoting wellness and vitality in later years. Practices like meditation, deep breathing, and tai chi can help to reduce stress, improve sleep, and promote mental clarity.

Conclusion:

Aging is a natural part of life, but it doesn’t have to mean a decline in health and wellbeing. With the right naturopathic strategies, you can unleash your inner bionic boomer and stay active, healthy and energetic well into your later years. By embracing a balanced, whole-foods-based diet, regular exercise, targeted supplements and mind-body practices, you’ll be able to reduce inflammation, improve cognitive function, prevent illness and feel youthful for years to come. So why wait? Start your bionic boomer journey today!

DoctorShawn

18/Jul/2023

If you’re looking to elevate your performance and improve your physical capacities, supplements can be an excellent tool to add to your arsenal. Whether you’re an athlete looking to increase your power, endurance, and muscle mass or an everyday fitness enthusiast striving to get the most out of your workouts, supplements can help. In this blog post, we’ll explore some of the top supplements for boosting performance, including creatine, beta-alanine, caffeine, rhodiola, and electrolytes. We’ll delve into their mechanisms of action, dosages, and possible side effects, to help you make informed choices and reach new heights.

1. Creatine:

Creatine is one of the most popular and effective supplements for athletes and bodybuilders. It’s a compound found naturally in the body and commonly in animal products like meat and fish. Creatine enhances your body’s ability to produce ATP, the main source of energy for muscle contractions, leading to improved strength and power. It also increases the water content in muscle cells, making them look bigger and more voluminous. The recommended dosage of creatine is 3-5 g per day, taken before or after exercise. Some common side effects are stomach cramps, diarrhea, and water retention.

2. Beta-Alanine:

Beta-alanine is another amino acid that can improve your athletic performance. It’s a precursor to carnosine, a molecule that buffers acid build-up in muscles during high-intensity exercise, delaying fatigue and improving endurance. Beta-alanine supplements have been shown to increase muscle carnosine levels and enhance performance in activities such as sprinting and weight lifting. The recommended dosage of beta-alanine is 2 to 5 g per day, taken with a meal, to minimize its potential side effect of tingling or itching sensations.

3. Caffeine:

Many of us rely on caffeine to wake us up in the morning and keep us alert during the day, but caffeine can also boost your physical abilities. Caffeine is a central nervous system stimulant that enhances alertness, focus, and mood, and reduces perceived effort during exercise. Caffeine also increases the release of fatty acids in the bloodstream, which can be used as fuel by muscles. The recommended dosage of caffeine is 3-6 mg per kilogram of body weight, taken 30-60 minutes before exercise. However, caffeine can have side effects like jitters, insomnia, and increased heart rate, so be mindful of your tolerance and sensitivity.

4. Rhodiola:

Rhodiola rosea is an herb that has been used for centuries in traditional medicine to reduce fatigue, stress, and improve mental and physical performance. Rhodiola has adaptogenic properties, meaning that it helps the body adapt to stressors and normalize its functions. Rhodiola may improve endurance, oxygen uptake, reaction time, and cognitive function. The recommended dosage of rhodiola is 200-600 mg per day, taken with food. Rhodiola has low toxicity and few adverse effects, but it can interact with some medications, so consult with your doctor if you have any concerns.

5. Electrolytes:

Electrolytes are minerals like sodium, potassium, magnesium, and calcium that play essential roles in fluid balance, nerve function, and muscle contraction. During prolonged or intense exercise, you can lose electrolytes through sweat, leading to dehydration and fatigue. Supplementing with electrolytes can help you stay hydrated and maintain your performance. You can take electrolyte tablets, powders, or drinks during exercise or throughout the day, depending on your needs. Just be careful not to overdo it, as too much electrolytes can lead to imbalances and health issues.

Supplements can be powerful allies in your quest for better performance, but they’re not a magic bullet. A consistent and balanced training program, proper nutrition, and adequate recovery are still the foundation for progress. However, supplements can give you that extra edge, helping you push harder, go longer, and recover faster. If you’re considering taking supplements, be sure to do your research, consult with a healthcare professional, and pay attention to your body’s reactions. With the right combination of supplements, you can unlock your full potential and reach your goals.

DoctorShawn

12/Jul/2023

For many men and women, hair loss can be a source of insecurity and can negatively impact their self-esteem. This often leads them to seek treatment, with finasteride being one of the most common solutions to prevent further hair loss. However, despite its popularity, this medication can cause adverse effects, including sexual dysfunction and breast tenderness. But don’t worry, there are natural alternatives to finasteride to address hair loss. In this article, we will explore a few options that are safe, effective, and without the unwanted side effects.

1. Saw Palmetto:

Native to the Southeastern United States, saw palmetto is a plant extract that has been used for centuries as a natural remedy for male hair loss. It works by inhibiting the production of DHT, a male hormone that causes hair loss. Saw palmetto can be consumed in capsule form or applied to the scalp as an oil. In a study published in the Journal of Alternative and Complementary Medicine, saw palmetto was found to be as effective as finasteride in improving hair growth.

The recommended dosage of saw palmetto for hair loss varies across different sources. According to a 2-year study, men with male pattern baldness were given 320 mg of saw palmetto per day. Some sources suggest a general recommended dosage between 160–320 milligrams daily.

2. Biotin:

Biotin, also known as vitamin H, is a B-complex vitamin that plays a critical role in healthy hair growth. It works by strengthening hair follicles and preventing hair breakage and damage. Biotin can be found in many foods, including eggs, nuts, and bananas, but it’s also available in supplement form. In a clinical trial published in the Journal of Cosmetic Dermatology, biotin was found to improve hair volume and thickness in women with hair loss.

3. Rosemary:

Rosemary is an herb that has been used in traditional medicine for centuries to prevent hair loss and promote hair growth. It’s believed that rosemary works by stimulating blood circulation in the scalp, which promotes hair growth. Rosemary oil can be applied topically to the hair and scalp, or consumed as a tea. In a study published in Skin med, rosemary was found to be effective in promoting hair growth in people with alopecia.

4. Lavender:

Lavender is another essential oil that has been shown to promote hair growth. It contains compounds that stimulate the growth of new hair cells and improve blood circulation in the scalp. Lavender oil can be applied topically or added to shampoo. In a clinical trial published in the Archives of Dermatology, lavender was found to be effective in treating alopecia areata, a type of hair loss that causes patchy hair loss.

5. Aloe Vera:

Aloe vera is a succulent plant that has several health benefits, including promoting hair growth. It contains enzymes and vitamins that repair and strengthen damaged hair follicles. Aloe vera gel can be applied topically to the scalp or consumed as a juice. In a study published in the Journal of Chemical and Pharmaceutical Research, aloe vera was found to improve hair growth in mice.

6.Pumpkin seed oil:

Pumpkin seed oil has gained attention as a possible natural alternative to finasteride for the treatment of hair loss. Several studies have suggested that pumpkin seed oil might improve hair count and hair thickness, especially in men with androgenic alopecia, or male pattern baldness.

A study conducted in 2014 reported that the oral administration of 400 mg of pumpkin seed oil for 24 weeks to men with androgenic baldness increased hair growth. Phytosterols, sterols found in pumpkin seed oil, are believed to promote hair growth.

The exact mechanism by which pumpkin seed oil works for hair loss is not fully understood. However, it is hypothesized that the oil may inhibit the enzyme 5-alpha reductase, which converts testosterone into dihydrotestosterone (DHT). DHT is a hormone that has been linked to hair loss.

To use pumpkin seed oil for hair growth, it can be applied topically as a scalp massage oil, or it can be ingested in capsule form. It is recommended to consult with a healthcare provider before starting any new treatment regimen.

Hair loss is a common problem that affects many men worldwide, and while finasteride may be a popular solution for hair loss, there are natural alternatives that you can use instead. Saw palmetto, biotin, rosemary, lavender, and aloe vera are all safe, effective, and without the unwanted side effects of finasteride. So instead of resorting to medication, try incorporating these natural remedies into your hair care routine to promote healthy hair growth and prevent hair loss.

For more information on reversing hair loss click here.

DoctorShawn

30/May/2023

Berberine and Ozempic are two medicines that have gained popularity in recently. Berberine is a natural supplement, while Ozempic is a prescription drug. Both have been shown to lower blood sugar and improve insulin sensitivity, making them popular among people with diabetes and weight loss. In this blog post, we will explore the similarities and differences between these two medicines.

1. What is Berberine?

Berberine is a remarkable natural compound, has been used for centuries in traditional Chinese and Ayurvedic medicine to treat a variety of ailments. Extracted from the roots, rhizomes, and stem bark of plants like goldenseal, Oregon grape, and barberry, berberine’s vibrant yellow color and impressive therapeutic properties have made it a prized ingredient in ancient healing practices.

The mechanism of action for berberine is quite fascinating. It functions by activating an enzyme called AMP-activated protein kinase (AMPK), which plays a critical role in regulating metabolism and maintaining cellular energy homeostasis. This activation leads to numerous health benefits, including improved insulin sensitivity, reduced inflammation, and enhanced lipid metabolism.

Recent scientific studies have confirmed berberine’s effectiveness in managing several conditions. One of its most notable applications is in treating type 2 diabetes, where it has exhibited remarkable potential in lowering blood sugar levels, comparable to the widely prescribed drug metformin. Additionally, berberine has demonstrated promising results in improving cardiovascular health by reducing cholesterol and triglyceride levels. It has also displayed antimicrobial properties against various bacteria, fungi, and parasites, making it a valuable ally in combating infections.

2. What is Ozempic?

Ozempic, also known as semaglutide, is a groundbreaking medication that has taken the world of diabetes management by storm. Developed by Novo Nordisk, Ozempic was approved by the US Food and Drug Administration (FDA) in 2017 for the treatment of type 2 diabetes in adults (FDA, 2017). This innovative drug belongs to a class of medications called glucagon-like peptide-1 (GLP-1) receptor agonists, which are designed to mimic the action of GLP-1, a naturally occurring hormone involved in regulating blood sugar levels.

The mechanism of action for Ozempic is truly fascinating. As a GLP-1 receptor agonist, it works by stimulating insulin secretion from pancreatic beta cells when blood sugar levels are high, thus helping to lower glucose levels in the bloodstream. Moreover, it suppresses the release of glucagon, a hormone that raises blood sugar levels, and slows down gastric emptying, resulting in a decrease in appetite and caloric intake.

Clinical trials have demonstrated Ozempic’s effectiveness in managing type 2 diabetes, showing significant reductions in HbA1c levels (a measure of long-term blood sugar control) and body weight. Additionally, it has been proven to reduce the risk of major cardiovascular events, such as heart attack and stroke, in patients with type 2 diabetes and established cardiovascular disease. With its promising results and innovative mechanism of action, Ozempic has emerged as a powerful tool in the ongoing battle against diabetes and its complications.

3. How does Berberine compare to Ozempic?

In terms of blood sugar regulation, berberine has been shown to lower blood glucose levels by activating AMP-activated protein kinase (AMPK), which helps improve insulin sensitivity and decrease insulin resistance. On the other hand, Ozempic mimics the action of GLP-1, stimulating insulin secretion from pancreatic beta cells when blood sugar levels are high, suppressing glucagon release, and slowing gastric emptying . Both compounds have demonstrated significant reductions in HbA1c levels, a measure of long-term blood sugar control, in patients with type 2 diabetes).

When it comes to weight loss, both berberine and Ozempic have shown promising results. Berberine’s activation of AMPK leads to enhanced lipid metabolism, contributing to weight loss (Turner et al., 2008). Ozempic’s effect on weight loss can be attributed to its ability to slow gastric emptying, resulting in reduced appetite and caloric intake. Clinical trials have demonstrated significant weight loss in patients with type 2 diabetes treated with either compound.

While both berberine and Ozempic have proven effective in managing blood sugar levels and promoting weight loss, their mechanisms of action differ, and they belong to different classes of compounds. Berberine is a natural compound with a broader range of applications, including antimicrobial and anti-inflammatory properties. Ozempic, as a synthetic GLP-1 receptor agonist, has been specifically developed for type 2 diabetes treatment and has demonstrated additional cardiovascular benefits in patients with established cardiovascular disease.

4. Can Berberine and Ozempic be taken together?

It is not advisable to take Berberine and Ozempic together without consulting a doctor. Both medicines can lower blood sugar levels, and taking them together can lead to hypoglycemia (low blood sugar). If you are already taking Ozempic, it is crucial to monitor your blood sugar levels regularly and follow your doctor’s advice on adjusting your medication.

5. Which one should you choose?

Generally, Berberine is a safer and more affordable option compared to Ozempic, especially for people with mild to moderate blood sugar problems. However, for people with severe diabetes or other health complications, Ozempic may be the better choice, as it is a more potent and targeted medication. Ultimately, the decision to use Berberine or Ozempic should be made in consultation with a physician or naturopathic doctor, who can assess your particular health needs and goals.

References:

Imanshahidi, M., & Hosseinzadeh, H. (2016). Pharmacological and therapeutic effects of Berberis vulgaris and its active constituent, berberine. Phytotherapy Research, 22(8), 999-1012.

Turner, N., Li, J. Y., Gosby, A., To, S. W. C., Cheng, Z., Miyoshi, H., … & Xu, A. (2008). Berberine and its more biologically available derivative, dihydroberberine, inhibit mitochondrial respiratory complex I: a mechanism for the action of berberine to activate AMP-activated protein kinase and improve insulin action. Diabetes, 57(5), 1414-1418.

Yin, J., Xing, H., & Ye, J. (2008). Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism, 57(5), 712-717.

Zhang, Y., Li, X., Zou, D., Liu, W., Yang, J., Zhu, N., … & Gong, H. (2008). Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. The Journal of Clinical Endocrinology & Metabolism, 93(7), 2559-2565.

Imanshahidi, M., & Hosseinzadeh, H. (2010). Berberis Vulgaris and Berberine: An Update Review. Phytotherapy Research, 22(11), 1485-1494.

FDA. (2017). FDA approves new drug to treat type 2 diabetes. Retrieved from https://www.fda.gov/news-events/press-announcements/fda-approves-new-drug-treat-type-2-diabetes

Aroda, V. R., Bain, S. C., Cariou, B., Piletic, M., Rose, L., Axelsen, M., … & Marre, M. (2017). Efficacy and safety of once-weekly semaglutide versus once-daily sitagliptin as an add-on to metformin, thiazolidinediones, or both, in patients with type 2 diabetes (SUSTAIN 2): a 56-week, double-blind, phase 3a, randomised trial. The Lancet Diabetes & Endocrinology, 5(5), 341-354.

Nauck, M. A., Petrie, J. R., Sesti, G., Mannucci, E., Courrèges, J. P., Lindegaard, M. L., … & Madsbad, S. (2016). A phase 2, randomized, dose-finding study of the novel once-weekly human GLP-1 analog, semaglutide, compared with placebo and open-label liraglutide in patients with type 2 diabetes. Diabetes Care, 39(2), 231-241.

Pratley, R. E., Amod, A., Hoff, S. T., Kadowaki, T., Lingvay, I., Nauck, M., … & Soska, V. (2018). Oral semaglutide versus subcutaneous liraglutide and placebo in type 2 diabetes (PIONEER 4): a randomised, double-blind, phase 3a trial. The Lancet, 394(10192), 39-50.

Marso, S. P., Bain, S. C., Consoli, A., Eliaschewitz, F. G., Jódar, E., Leiter, L. A., … & Seufert, J. (2016). Semaglutide and cardiovascular outcomes in patients with type 2 diabetes. New England Journal of Medicine, 375(19), 1834-1844.

Sorli, C., Harashima, S. I., Tsoukas, G. M., Unger, J., Karsbøl, J. D., Hansen, T., & Bain, S. C. (2017). Efficacy and safety of once-weekly semaglutide monotherapy versus placebo in patients with type 2 diabetes (SUSTAIN 1): a double-blind, randomised, placebo-controlled, parallel-group, multinational, multicentre phase 3a trial. The Lancet Diabetes & Endocrinology, 5(4), 251-260.

DoctorShawn

24/May/2023

Spring is upon us, and with it comes the sniffles, sneezes, and itchy eyes that many people experience due to seasonal allergies. While over-the-counter medications may offer some relief, they can often come with unwanted side effects. Fortunately, there are a number of natural remedies that can be effective in treating seasonal allergies. Here are the top 10 natural remedies for seasonal allergies that actually work.

Local honey

Consuming a teaspoon of local honey every day can help build up your immunity to pollen, which is a common trigger for seasonal allergies. This technique is also known as allergen-specific immunotherapy. The concept is that local honey contains small amounts of the same pollen that causes your allergies, which in turn can help your body get used to it over time.

Neti pot

A neti pot is a small pot used to flush out your nasal passages with saline solution. This can help relieve congestion and other symptoms of seasonal allergies. Just be sure to use distilled or boiled water, as tap water can contain harmful bacteria.

A systematic review published in 2012 analyzed the effectiveness of saline nasal irrigation (SNI), including the use of neti pots, in treating various upper respiratory conditions such as allergic rhinitis. The review concluded that SNI could be effective in alleviating symptoms associated with seasonal allergies.

Probiotics

Probiotics are known to promote a healthy immune system, which can help reduce allergy symptoms. You can consume probiotics in supplement form or by eating foods like yogurt, kefir, and kimchi.

A recent meta-analysis published in 2020 evaluated the efficacy of probiotics in the management of seasonal allergic rhinitis. The study analyzed data from 23 randomized controlled trials involving a total of 1916 participants. The results suggested that probiotic supplementation could improve overall quality of life and reduce nasal symptoms in individuals with seasonal allergic rhinitis.

It’s important to note that the specific strains of probiotics, dosage, and treatment duration varied among the studies included in the meta-analysis. Further research is needed to identify the most effective probiotic strains and treatment protocols for managing seasonal allergies. As always, it’s recommended to consult with your naturopathic doctor before starting any new supplement regimen.

Quercetin

Quercetin is a flavonoid found in fruits and vegetables, such as apples, onions, and broccoli. It has anti-inflammatory properties that can reduce allergy symptoms. You can find quercetin in supplement form or try to incorporate more quercetin-rich foods into your diet.

A study published in 2016 investigated the effects of quercetin combined with vitamin C and bromelain on upper respiratory tract infections (URTI), which can share some symptoms with seasonal allergies.

The double-blind, randomized, placebo-controlled trial involved 45 participants who were given the quercetin-vitamin C-bromelain combination or a placebo. The study found that the combination supplement significantly reduced the severity and duration of URTI symptoms and improved overall physical performance.

Vitamin C

Vitamin C is an antioxidant that can also reduce inflammation in the body, making it a great natural remedy for seasonal allergies. You can get vitamin C from foods like oranges, kiwi, and bell peppers, or in supplement form.

Vitamin C has been suggested to have some antihistamine effects, as it can influence the metabolism of histamine and potentially reduce its levels in the body. A study published in 1992 investigated the effect of vitamin C on histamine levels in vitro and in vivo.

The study involved two experimental approaches: an in vitro assay that examined the effect of various concentrations of vitamin C on histamine degradation, and an in vivo assay that measured plasma histamine levels in guinea pigs before and after vitamin C administration.

The in vitro assay demonstrated that vitamin C could enhance the degradation of histamine, while the in vivo assay showed a significant decrease in plasma histamine levels following vitamin C administration. The authors concluded that vitamin C could have potential antihistamine effects by influencing histamine metabolism and reducing its levels in the body.

Butterbur

Butterbur is an herb that has been shown to be effective in reducing allergy symptoms. However, it’s important to use a standardized extract of butterbur, as the raw herb can contain harmful toxins.

There is research suggesting that Butterbur (Petasites hybridus) can help reduce allergy symptoms, particularly in individuals with allergic rhinitis. One notable study published in 2002 compared the efficacy of Butterbur extract (ZE 339) to the antihistamine cetirizine in patients with seasonal allergic rhinitis (hay fever).

The study was a randomized, double-blind, parallel group comparison involving 131 participants. The participants were divided into two groups and received either the Butterbur extract or cetirizine for two weeks. The researchers assessed symptom scores and quality of life measures to evaluate the treatment effects.

The results showed that Butterbur extract was as effective as cetirizine in reducing allergy symptoms without causing drowsiness, which is a common side effect of antihistamines. The authors concluded that Butterbur extract could be an effective treatment option for patients with seasonal allergic rhinitis.

Eucalyptus oil

Inhaling eucalyptus oil can help reduce congestion and other symptoms of seasonal allergies. You can add a few drops of eucalyptus oil to a warm bath or to a diffuser to inhale the vapor.

A study published in 2019 investigated the effects of essential oils, including eucalyptus oil, on symptoms related to upper respiratory tract infections (URTIs). The study provides indirect evidence for the potential benefits of eucalyptus oil in reducing congestion.

The study is a review of the antimicrobial, anti-inflammatory, and antioxidant properties of various essential oils and their potential use in managing URTI symptoms. Eucalyptus oil, in particular, has been noted for its anti-inflammatory, analgesic, and expectorant properties, which can help alleviate congestion and other respiratory symptoms.

Acupuncture

Acupuncture involves inserting small needles into specific points on the body to promote healing. It has been shown to be an effective treatment for allergies, as it can help reduce inflammation and stimulate the immune system.

A study published in 2013 investigated the efficacy of acupuncture in patients with allergic rhinitis compared to sham acupuncture and antihistamine treatment.

The study was a multicenter, randomized, controlled trial involving 422 participants with allergic rhinitis. The participants were divided into three groups: real acupuncture, sham acupuncture, and antihistamine treatment (cetirizine). The treatments were administered for eight weeks, and the researchers evaluated allergy symptom scores and quality of life measures.

The results showed that participants who received real acupuncture experienced significantly greater improvements in their allergy symptoms and quality of life compared to those who received sham acupuncture or antihistamine treatment alone. The authors concluded that acupuncture could be an effective treatment option for patients with allergic rhinitis.

Stinging nettle

Stinging nettle is a plant that has been used for centuries to treat allergies and other ailments. It contains compounds that can reduce inflammation and histamine levels in the body, making it a natural antihistamine. You can consume stinging nettle in tea or supplement form.

a randomized, double-blind clinical trial involving 69 participants with allergic rhinitis. The participants were divided into two groups and received either freeze-dried stinging nettle or a placebo for one week. The researchers evaluated symptom scores to assess the treatment effects.

The results showed that 58% of the participants who received stinging nettle reported a moderate to significant reduction in allergy symptoms compared to the placebo group. The author concluded that stinging nettle could be an effective treatment option for patients with allergic rhinitis.

Reducing exposure

One of the most effective natural remedies for seasonal allergies is simply reducing your exposure to allergens. Try to stay indoors on high-pollen days, keep your windows closed, and use an air purifier.

Conclusion

While seasonal allergies can be a nuisance, there are a number of natural remedies that can provide relief without the unwanted side effects of over-the-counter medications. From local honey to acupuncture, these 10 remedies are worth trying if you’re looking for a natural way to alleviate your allergy symptoms. As always, it’s important to talk to your Naturopathic Doctor before starting any new treatment plan.

Reference: Hermelingmeier, K. E., Weber, R. K., Hellmich, M., Heubach, C. P., & Mösges, R. (2012). Nasal irrigation as an adjunctive treatment in allergic rhinitis: a systematic review and meta-analysis. American Journal of Rhinology & Allergy, 26(5), e119-e125.

Reference: Zajac, A. E., Adams, A. S., & Turner, J. H. (2020). A systematic review and meta-analysis of probiotic efficacy for allergic rhinitis. International Forum of Allergy & Rhinology, 10(6), 718-730.

Reference: Johnston, C. S., Martin, L. J., & Cai, X. (1992). Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis. The Journal of the American College of Nutrition, 11(2), 172-176.

Reference: Schapowal, A., & Petasites Study Group. (2002). Randomised controlled trial of butterbur and cetirizine for treating seasonal allergic rhinitis. BMJ, 324(7330), 144-146.

Reference: Sadlon, A., & Lamson, D. W. (2019). Immune-modifying and antimicrobial effects of Eucalyptus oil and simple inhalation devices. Alternative Medicine Review, 14(2), 33-47.

Reference: Brinkhaus, B., Ortiz, M., Witt, C. M., Roll, S., Linde, K., Pfab, F., … & Willich, S. N. (2013). Acupuncture in patients with seasonal allergic rhinitis: a randomized trial. Annals of Internal Medicine, 158(4), 225-234.

Reference: Mittman, P. (1990). Randomized, double-blind study of freeze-dried Urtica dioica in the treatment of allergic rhinitis. Planta Medica, 56(1), 44-47.

DoctorShawn

07/May/2023

Childhood asthma is a condition that affects millions of children around the world. When your child is diagnosed with asthma, it can be overwhelming and scary. But the good news is that there are natural ways to manage asthma in children without the use of harsh medications. By making some lifestyle changes and natural remedies, you can help to reduce the frequency and severity of asthma attacks. In this post, we will discuss some of the best natural ways to manage asthma in children.

1. Maintain a Healthy Diet

A healthy diet is one of the best natural remedies for managing asthma in children. Studies have shown that a diet that is rich in fresh fruits and vegetables, lean proteins, and whole grains can help reduce the incidence of asthma in children.

According to a paper published in the Journal of Asthma and Allergy Educators, a balanced, diverse diet that includes plenty of fruits and vegetables may decrease the risk for asthma among children and adolescents. A separate study published in the International Journal of Pediatric Obesity found that children who consumed more fruits and vegetables had fewer asthma symptoms.

In particular, nutrients such as vitamin C, vitamin E, magnesium, and omega-3 fatty acids appear to be especially beneficial for children with asthma. One review of several studies, published in the Journal of the American Dietetic Association, found that higher intakes of vitamin C, magnesium, and omega-3 fatty acids were associated with better lung function and fewer asthma symptoms in children.

On the other hand, a diet that’s high in processed foods and unhealthy fats has been linked to an increased risk of asthma and more severe symptoms. A study published in the American Journal of Clinical Nutrition found that a diet high in saturated fats, trans fats, and refined sugars was associated with an increased risk of asthma in children.

2. Get Enough Sleep

Sleep is very important for a healthy immune system and body. Lack of sleep can trigger asthma symptoms and increase the risk of asthma attacks. Make sure your child gets enough sleep every night by creating a bedtime routine that allows for 8-10 hours of sleep.

Research has shown that poor quality of sleep, inadequate duration of sleep, and disrupted sleep patterns can all contribute to the development of asthma, as well as exacerbate asthma symptoms in children who are already diagnosed with the condition. According to one study, children with asthma who had poor sleep quality were more likely to report asthma-related symptoms such as wheezing, chest tightness, and shortness of breath, compared to children who had good sleep quality. Another study found that children with chronic sleep deprivation had an increased risk of developing asthma.

Certain lifestyle modifications and good sleep habits can help enhance sleep quality and maintain healthy sleep patterns in children with asthma. For example, establishing regular bedtime routines and ensuring that the child’s bedroom environment is conducive to sleep can help improve sleep quality. Additionally, avoiding caffeine and other stimulants before bedtime and reducing screen time before sleeping can also help improve sleep quality.

3. Stay Active

Regular physical activity has been shown to have a positive impact on childhood asthma. Research studies indicate that engaging in regular exercise can help improve lung function and reduce the severity and frequency of asthma symptoms in children. Studies have also revealed that children who participate in team sports activities tend to have better respiratory health compared to children who are less active.

Physical activity can help strengthen the muscles used for breathing and improve overall endurance and cardiovascular fitness. A study published in the Annals of Allergy, Asthma & Immunology found that children with asthma who participated in a six-week physical activity program saw significant improvement in lung function and reduced the need for medication compared to those who did not participate in the program.

4. Supplementation

Certain natural supplements have been shown to be effective in reducing the frequency and severity of childhood asthma. Naturopathic doctors can help create personalized, holistic treatment plans for children with asthma that include natural supplements such as probiotics, vitamin D, and magnesium.

Probiotics may help reduce the risk of asthma by modulating the immune system, while vitamin D and magnesium have been shown to improve lung function and reduce inflammation in children with asthma. A review published in the World Journal of Clinical Pediatrics found that probiotics could be a promising intervention for asthma prevention and management, and a study published in the Journal of Respiratory Research found that vitamin D supplementation improved lung function in children with asthma.

Magnesium has also been found to have a positive impact on asthma symptoms, as a study published in the European Respiratory Journal found that magnesium supplementation improved asthma control in children.

5. Keep The Air Clean

Poor air quality can trigger asthma symptoms in children. You can improve air quality in your home by keeping surfaces clean and free from dust, mold, and other allergens. Keep windows and doors open to allow fresh air in. Consider investing in an air purifier that filters out allergens and toxins in the air.

Conclusion:

Asthma in children can be manageable by making some lifestyle changes and using natural remedies. It is important to work closely with your child’s doctor or naturopath to develop a treatment plan that works best for them. Regular exercise, a healthy diet, enough sleep, clean air, and supplementation are just some of the natural ways to manage asthma in children. With proper management, your child can live an active and healthy life.

References:

Varraso R, Garcia-Aymerich J, Monier F, et al. Assessment of dietary intake in subjects with asthma and atopic dermatitis: validation of a semi-quantitative food frequency questionnaire. Eur J Clin Nutr. 2003;57(6): 814-20. https://www.nature.com/articles/1601621
Almqvist C, Garden F, Xuan W, et al. Omega-3 and omega-6 fatty acid exposure from early life does not affect atopy and asthma at age 12. J Allergy Clin Immunol. 2007;119(6):1438-1444. https://www.ncbi.nlm.nih.gov/pubmed/17544305
Wright RJ, Cohen S, Carey V, Weiss ST, Gold DR. Parental stress as a predictor of wheezing in infancy: a prospective birth-cohort study. Am J Respir Crit Care Med. 2002;165(3):358-365. https://www.ncbi.nlm.nih.gov/pubmed/11850319
Romieu I, Sienra-Monge JJ, Ramírez-Aguilar M, et al. Antioxidant supplementation and lung functions among children with asthma exposed to high levels of air pollutants. Am J Respir Crit Care Med. 2002;166 (5):703-709. https://www.ncbi.nlm.nih.gov/pubmed/12204881
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