Natural Tick Repellant That Actually Works!

Following an unseasonably warm winter, ticks are more prevalent than ever this spring. We read about the health benefits of spending time outdoors one minute and then see on the news that each time we step outside, we risk infection with a deadly disease. Sure, spraying our lawns, bodies, and pets with chemicals can keep these pests at bay, but are there options that are safer for ourselves and the planet…that actually work?

As an avid hiker and self proclaimed health freak who avoids toxic chemicals like DEET (which has been shown to be neurodegenerative and harmful to wildlife), I’ve done a bit of experimenting and here’s a blend of essential oil I’ve found that works well:

Natural Bug and Tick Repellent 

Ingredients:

• 100 drops Rose Geranium oil (this is most important oil for deterring ticks, it’s a non negotiable in the blend and can also be applied to pet collars to keep ticks away!)
• 20 drops tea tree oil
• 20 drops rosemary oil
• 2 oz vodka or distilled water

Instructions:

Combine all into a small glass spray bottle (available at health food stores) and shake each time before applying liberally to clothing.

In place of or in addition to tea tree and rosemary, you could use citronella, lemon eucalyptus, or lavender. I advise purchasing rose geranium and then adding two to three of the other oils that you may have on hand.

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After you’ve enjoyed some Vitamin N(ature), use a sticky lint roller (or wide tape) over your clothes and wash your hair to ensure removal of any unwanted hitchhikers. It’s also advisable to check young children for ticks daily.

Follow these tips to keep your family healthy while enjoying all that the great outdoors have to offer!

 

 

Common Sense Cleansing

This time of year, you’ve probably heard about cleansing or detoxification programs. There are many options out there, from juice cleanses, to supplements, to whole foods programs. You may have also heard the body naturally detoxifies, so these programs are a waste of time and money. There is so much conflicting information out there; my goal to provide you with information to help you decide if you may benefit from a detoxification program.

A cleanse is kind of like an oil change for your body. The goal is to give your organs a rest so they are more efficient and last longer.

Detoxification is the process of removing and metabolizing unwanted chemical compounds (toxins) that can disrupt normal body function. These toxins may be the byproducts of metabolic processes (endotoxins) or may come from our environment, such as air pollutants and pesticides (exotoxins).  Diminished detoxification (or toxic overload) causes cellular damage resulting in decreased functioning of the immune, nervous, and endocrine systems. 

Detoxification occurs primarily in the liver. There are two phases of detoxification.

1.  Toxins are broken down into highly reactive intermediates called free radicals. These sneaky little devils damage protein and fats if not kept in check by antioxidants. Phase I detoxification may be inhibited by liver disease, alcohol consumption, prescription drugs, fasting, and certain nutrient deficiencies. It is enhanced by antioxidants such as glutathione, vitamin C, vitamin E, selenium, carotenoids, magnesium, zinc, and copper.
2. Reactive intermediates are converted into water or fat soluble substances and sent out for elimination via urine, sweat, or feces. Phase II detoxification may be impaired by low dietary protein intake and NSAIDs. If inhibited, there is a higher likelihood of damage by the the reactive intermediates produced in the first step. It is enhanced by amino acids, which are the building blocks of protein. 

Detoxification also depends on kidney, gall bladder, GI, lung, and lymphatic system functioning.

Symptoms of Toxic Overload:

• fatigue/difficulty sleepin
• reduced mental clarity/depression
• headache
• food cravings and weight gain
• bloating/constipation/gas
• low libido
• frequent infection/illness
• allergies
• skin rashes, dandruff, dry skin
• arthritis
• chronic pain
• thyroid disease
• irregular menses/infertility

Detoxification Regime:

1. Diet: Elimination of common food allergens listed below, which cause problems with digestion and elimination. Focus on veggies while limiting legumes and grains like rice and quinoa to 1/2 cup per serving. Include lean protein (like wild caught fish, poultry, and pea/rice protein powder) and healthy fats (such olive oil, flaxseeds, almonds, and walnuts).

• Gluten containing grains such as wheat, rye, barley, and oats
• Soy
• Dairy
• Citrus fruits
• Sugar and artificially sweetened foods
• Red meats
• Caffeine and alcohol

2. Supplements

• Psyllium fiber– helps to bind endotoxins
• Antioxidants– prevent damage from reactive intermediates
• Milk thistle/other liver mover- contains silymarin which inhibits liver damage and stimulates new liver cell formation

3. Lymph system support with a lymphatic massage

4. Skin support via dry skin brushing or a sauna

5. Exercise: brisk walking 30-45 min 4 days per week. Do not begin strenuous exercise such as weight lifting during a cleanse.

Post detox: Re-introduce one food from the “no-no” list at a time every 2 days and note how you feel. If you notice any symptoms such as bloating, fatigue, or headache, you may have a sensitivity to that food and it’s best avoided.

I hope this helps to clarify what a detoxification program should include and why! Cleansing can take a lot of willpower, so consider doing it with a buddy/ group and look for a 2-3 week period on your schedule without any trips, weddings, or holidays. Good luck and happy cleansing!

Post Holiday Recovery

In my pre-holiday blog I wrote about herbs which aid digestion, especially during times of indulgence.  If you have any food sensitivities to which you were exposed, there are several things you can do to help your body recover faster.  Even if you do not experience food intolerances, many of us may be feeling a plump or tired after the weekend. To combat these feelings, there are a few things you can do to help start feeling better…

1.  Stay hydrated- Staying hydrated helps the body flush out toxins via the urine. Try starting your day out with 32 ounces of warm lemon water.
2. Stay regular- Sometimes we don’t get as much fiber as we should during the holidays, if you find yourself a bit backed up, try an abdominal massage with castor oil. Start at your lower right abdomen and work up towards the ribs, continuing in an upside down “U” shape. This is a much gentler way of getting the benefits of castor oil than taking it orally. It’s absorbed through the skin into the lymph system, stimulating peristalsis (muscle contractions in the intestines which move things along) by reducing inflammation and promoting circulation.
3. Detox- There are so many herbs, vitamins, and minerals which help enhance the body’s detoxification pathways that I’ll dedicate a blog to them in the future. For now, I’d like to mention an Ayurvedic (traditional Indian medicine) herb that is safe to take long term. Triphala is a combination of three herbs which help tonify the digestive system. It can be found at most health food stores.

Try out some of the above techniques and have a very Happy New Year! Stay tuned for more information about detoxing in a future post 🙂

Feeling fa-la-la full? Try these herbs to stay Jolly this Holiday Season

It’s beginning to look a lot like Christmas! Between figgy pudding, eggnog, hot cocoa, and christmas cookies, we’re probably all overindulging a little bit this year..and that’s ok. It’s the most wonderful time of the year and I firmly believe in enjoying the merriment of the season without feeling guilty about it! That being said, feeling bloated or fatigued doesn’t make anyone feel jolly, so I’d like to share a few tips for how to help your body recover after your holiday meal or party.

A lot of the yummy treats we’re enjoying this time of year are calorie rich but nutrient poor.  In order to feel like you’re not depriving yourself, focus on adding the good stuff (like veggies, lean meats, and healthy fats) into your diet rather than subtracting the treats. Make sure you have a healthy breakfast like eggs with a big handful of wilted spinach or kale and avocado. If you know you won’t be able to say no to Mom’s ribbon cookies on Christmas, try to make your other meals lower carbohydrate.

Sometimes, though, your Christmas  starts with monkey bread (a Hover tradition) and  ends with baked Alaska, with sauerbraten and noodles in between. Carbs galore, and not a ton of fiber. For some, this is a recipe for bloating or indigestion.

To combat this, there are several herbs that can help:

1.  Ginger– Taken before a meal, ginger helps decrease indigestion by increasing the speed of gastric emptying. A recent study demonstrated that 2 grams of ground ginger daily helped decrease blood sugar by 12%..so it’s ideal to take before a carb heavy meal! My favorite way to enjoy ginger is as a tea.
2. Peppermint- Taken after a meal, peppermint provides gas relief by relaxing the muscles of the intestines. Place a few drops of the essential oil in water to alleviate upset stomach and indigestion.
3. Fennel- Fennel stimulates the
   production of digestive enzymes which break up foods for absorption. You may have seen fennel seeds at Indian restaurants for this reason…it also freshens breath, is anti-flatulent, and alleviates constipation.

So go ahead, enjoy the holiday season, and if you find yourself feeling uncomfortably full, try some of these natural remedies to help you feel better!

Sick and Tired of Feeling Sick and Tired?

Symptoms are your body’s way of communicating something is wrong, kind of like the check engine light going off in your car.  Many people accept that several illnesses a year and frequent tiredness are “normal”…but what if we listened to these messages from our body and changed our lifestyle accordingly before we become really, really sick?

Tiredness, sleep problems and lowered immunity are messages from the adrenals gland which sit on top of the kidneys and produce hormones like cortisol in response to stressful situations. Cortisol, (along with norepinephrine and adrenaline) is responsible for stimulating a “fight or flight” response in our body when we are exposed to stressful situations. This was beneficial to our ancestors when they were exposed to direct harm such as a lion or bear. Upon resolution of the stressful event, cortisol levels should return to normal. The problem for many Americans today is that their cortisol level never has the chance to return to normal due to persistent/chronic low level stress, inadequate sleep, and excessive coffee and sugar. Over time, this leads to adrenal insufficiency.

In addition to cortisol, the adrenals produce DHEA, a hormone precursor to estrogen and testosterone.

In the first stage of adrenal insufficiency, both cortisol and DHEA levels are elevated and few symptoms are present aside from disturbed sleep. Next, DHEA levels start to drop but cortisol remains high causing a feeling of “wired but tired” and crashing in the evening. The third stage of adrenal insufficiency results in tiredness, compromised immunity, and lowered sex drive. This is because the precursor to both cortisol and sex hormones is pregnenolone and in response to stress, cortisol is produced at the expense of sex hormones. The last phase is adrenal burnout which is identified by a decrease in cortisol, DHEA, and neurotransmitters. Symptoms include extreme tiredness, loss of sex drive, anxiety, weight loss and depression.

Each of these stages are treated differently, so diagnosis (which is done through saliva testing) is super important. DHEA peaks around 20 years of age and reduces to nearly half that peak by the time we reach 40. Research is indicating that supplementing with DHEA reduces many age related chronic conditions  such as osteoporosis, cancer, and diabetes. What was it I said about listening to symptoms before something more serious develops? Hmmm…

Saliva testing is may be available through nutritionists, naturopaths, chiropractors, or functional medicine/ holistically minded MDs. If you’re experiencing any of the symptoms listed above, it may be worthwhile having your adrenal response assessed. In the meantime, get plenty of sleep and find a relaxation technique that works for you!

Chronic Pain? Arthritis? Human? The Anti-Inflammatory Diet is for You

“I couldn’t believe a skinny b*tch was lecturing me about my diet… but I was in so much pain that I decided to give it a try. Thank you so much for telling me about the anti-inflammatory diet; it has helped my arthritis pain immensely and I’ve lost a ton of weight without really trying!” This is more or less what I heard from a patient after I had only been in practice for a few months; her candor caught me off guard slightly but also made this testimonial memorable years later!

Did you know that everything you eat affects the level of inflammation in your body? In fact, fatty acids found in foods influence the same chemical pathways as over the counter and prescription NSAIDS (non-steroidal anti-inflammatories).

It’s all about balance. 

You’ve probably heard of the importance of omega 3 fatty acids on wellbeing, but may not know exactly why they are so important. In addition to omega 3 fatty acids, omega 6 and 9 fatty acids are also essential. The reason most Americans need more anti-inflammatory omega 3s in their diet is that they consume an excessive amount of pro-inflammatory omega 6s. The ratio of omega 6:3 should be a minimum of 3:1 with some experts arguing the benefit of 1:1. This stands in stark contrast to the Standard American Diet (SAD) which ranges from 10:1 to 30:1. The chart below shows the ratio of fatty acids in various vegetable oils which are commonly used in processed foods and restaurants.

Conditions attributed to Inflammation

1. Aches and pains
2. Osteoarthritis
3. Rheumatoid arthritis
4. Psoriasis
5. Osteoporosis
6. Macular degeneration
7. Acne
8. Diabetes
9. Cancer
10. Heart disease
11. Peripheral vascular disease
12. Stroke
13. Alzheimer’s disease
14. Parkinson’s disease
15. Multiple Sclerosis

The problem with the SAD (Standard American Diet) 

The problem is that the same few pro-inflammatory foods make up the majority of the average American diet. In particular, processed grains (especially wheat flour) and unhealthy oils including safflower, sunflower and corn oils pervade processed foods such as breads, chips, crackers, and snack bars.

It’s not exactly ground-breaking that eating more vegetables and fruit is a healthful approach to diet.  Perhaps if one approaches food choices by considering the balance of omega 3 to 6, and the effect it has on the body at the cellular level, one is intrinsically motivated and informed to make better choices.

Eating to reduce inflammation…

In addition to the obvious choice of eating more vegetables, there are several foods that are especially good at reducing inflammation. These include turmeric and pineapple (in particular the core) which contain powerful constituents at reducing inflammation, namely curcumin and bromelain. Quercetin is another powerful anti-inflammatory which is found foods such as apples, peppers, red wine, berries, leafy greens, and citrus. These constituents can be found in high concentrations in supplements (a great natural option to NSAIDs), but including them in their natural form includes additional benefits due to the presence of bioflavanoids.

Foods high in omega 3 fatty acids include wild caught mackerel, salmon, herring, cod, anchovies, and sardines. Vegetarian sources include walnuts, chia seeds, and flaxseeds. It’s important to note that fish sources are more readily available for use in the body.

Hopefully this post helps you make more informed decisions about your diet. There is so much more to a healthy diet than merely limiting calories! As a chiropractor, I see patients with arthritis and inflammation frequently and continue to be amazed at the difference a few lifestyle changes can make on an individual’s quality of life; it’s not only great motivation for me personally but it’s one reason I love doing what I do!

Beat the Bloat: How to Alleviate PMS through Lifestyle Changes

“Sorry, I can’t, my ovaries are trying to claw their way out of me.” Sound familiar? Up to 40% of menstruating women experience Premenstrual Syndrome (PMS) symptoms severe enough to interfere with their daily activities. Many women accept this as “normal” but it doesn’t have to be! Making a few lifestyle changes can make a huge difference!

What is PMS?

PMS is the result of an imbalanced estrogen to progesterone ratio (aka too much estrogen). Symptoms include:

• Joint/muscle pain                                  
• Headache
• Fatigue
• Weight gain
• Bloating
• Breast tenderness
• Acne
• —Tension/ anxiety/ decreased mood
• —Crying spells
• Mood swings/ irritability
• Food cravings
• Decreased concentration
• —Social withdrawal
• Constipation/ diarrhea

PMS is exacerbated by several factors:

1. Stress- increases the body’s demand for B vitamins and magnesium, making you susceptible to deficiency.
2. Genetics- thanks Mom and Dad!
3. Age- women in their 30s and 40s are more likely to have symptoms
4. Multiple pregnancies- pregnancy  also places a high demand on B vitamins and magnesium
5. Alcohol/sugar/caffeine intake- place a higher demand on the liver which is responsible for removing excess estrogen from the blood
6. Diet – studies have shown that women with lower calcium intake experience more symptoms than those with an adequate intake
7. Lack of physical activity
8. Diseases such as hypothyroidism or depression

What can you do to decrease your symptoms?

Diet, diet, diet! While there is a lot of conflicting information out there regarding the best diet, it all boils down to: eat your vegetables. Fill your plate with mostly vegetables, making sure to get plenty dark leafy greens (hello, calcium), a healthy protein (wild caught fish, grass fed meat, or eggs), and healthy fat (olive oil, coconut oil or avocado). Supplement with snacks of fruit and nuts when hungry. Eat this way 80% of the time and limit processed, nutrient poor foods like bread, pasta, and baked goods (yes, even gluten free ones) to special occasions.

You’ll notice dairy isn’t on the list. Cow’s milk is an amazing, nutrient dense beverage…for baby cows. It contains estrogen and is therefore a big no-no for anyone with PMS, especially during the last two weeks of one’s cycle. If you’re really struggling with giving up your lunchtime yogurt (yea, I know, greek yogurt is delicious) just google “conventional dairy production” for some motivation. Remember, milk is not a source of absorbable calcium (leafy greens, nuts, and seeds are) and there a lot of other sources of probiotics out there including dairy free yogurt (watch out for added sugar), sauerkraut, kimchi and kombucha. If you still can’t live without dairy, make sure it’s organic, raw, and from grass fed cows/goats.

Alright, dairy rant over. My next bone to pick is with coffee. I love coffee. The taste of it, the smell of it….this is a tough one for me personally to limit. This blog is getting a bit wordy and I recently read an article which covered the impact of caffeine on hormones on mindbodygreen.com so I’ll just go ahead and post the link:

http://www.mindbodygreen.com/0-24582/why-i-think-all-women-should-avoid-coffee.html

In addition to watching what’s on your plate, choosing high quality (physician grade) supplements including a B complex, magnesium/calcium, and vitamin D have been shown to alleviate symptoms of PMS in multiple studies.

Lastly, as a chiropractor (and someone who personally benefits from regular adjustments), restoring pelvic biomechanics helps to prevent cramping and low back pain during menstruation. Make the changes listed above and try getting assessed by a chiropractor to see if sacral dysfunction could be playing a role in your symptoms!

 

 

The Case for a New Labor (and Delivery) Movement in America

Like what I did with the play on words there? I can’t resist a pun…no matter how cheesy or overplayed it may be. Seriously though, what is going on with the rise of birth interventions in this country? I chose this as my first blog because it has motivated me to not only change my career path, but also to become an activist in empowering women to make informed choices.

According to the Center for Disease Control, the number of births by caesarean section in 2014 was 32.2%. This is greater than twice the 10-15% target rate of the World Health Organization which reports that when the caesarean rate exceeds 10% there is no further improvement in infant or maternal mortality.  In other words, 10% of all c-sections are truly life saving and the remaining are likely unnecessary, which begs the question…If greater than half of all c-sections are not necessary, why are they being performed?

 Reasons for C-Sections, according to the International Caesarean Section Network, Inc: 

1. 31% are due to dystocia (failure of labor to progress) because the pelvic opening is too small or contractions are irregular/weak.
2. 12% are due to a breech presentation, meaning the baby’s feet or buttocks come out first instead of the head.
3. 31% are repeat cesarean sections.
4. 5% are due to fetal distress (the baby is shown to have abnormal heartbeat pattern with fetal monitoring).
5. 21% are due to other causes such as maternal illness (such as heart disease, diabetes, and active infection) or medical emergencies including placental previa or a prolapsed cord which cuts off baby’s oxygen supply.

What can women do to prevent birth intervention?

This is where myself and other Webster Technique certified chiropractors enter the scene. Aligning the pelvis during pregnancy allows the baby to assume the optimal presentation for birth. The technique involves releasing ligaments which attach to the uterus and adjusting the sacrum if it is rotated in the pelvis. Proper pelvic alignment opens up the passage for the baby during delivery, thus preventing one of the causes of dystocia. In addition, the developing baby now has room to comfortably obtain the optimal position for birth (head down and facing backwards) and preventing a breech position.

In addition to seeking chiropractic care during pregnancy, I implore pregnant women (or those considering having a child) to explore their options of healthcare providers. Our practice is fortunate to have a group of Certified Nurse Midwives (CNM), The Midwives of New Jersey next door. CNMs are a great option for women seeking a holistic birth experience. Doulas are also a great resource for education and advocacy.