7 Reasons to Move Your Body

Did you realize that there are 1,400 minutes in every day?  Think of every minute as an opportunity to make a healthy choice about what we do with our time.  With 1,400 minutes available to us in the day, it seems reasonable to set aside 30-60 minutes of those to move our bodies.  Exercising in some way on a daily basis is a vital aspect of maintaining optimal health.  We’ve all heard this mantra many times before, but what makes exercise so important?  Let’s review at least 7 major reasons, and remind ourselves why we should all dedicate at least 30-60 minutes of our day to this incredibly worthwhile activity. 

Benefit #1-Improves your mood.  Not only is it a great way to blow off steam from a long or stressful day’s work, it will help you look better, which can dramatically improve self-esteem.  One of the best remedies for low mood/depression, as it triggers the release of chemicals from the brain that help us feel happy and relaxed.    

Benefit #2-Prevents/reverses chronic diseases like atherosclerosis, diabetes, osteoporosis, and cancer.  Helps balance blood sugar, reduces insulin resistance, regulates blood pressure, and strengthens the cardiovascular system.  Boosts the “good” cholesterol (HDL) and lowers triglycerides.  Risk of hip fractures can be dramatically reduced (about 40 percent) by walking for just 4 hours per week.  

Benefit #3-Manages your weight.  Not only does physical activity burn calories, it reduces inflammation in the body.  When inflammation is calmed, excess pounds are more likely to come off.  Proper weight loss can help people be free of joint pains caused by the wear and tear of obesity.   

Benefit #4-Boosts your energy.  Physical activity strengthens the heart and lungs, and leads to the increased availability of oxygen and nutrients to your tissues, as well as increased elimination of toxic wastes products.  Cells and organs operate more efficiently, giving you the energy you need to do the things you enjoy.   

Benefit #5-Promotes restful sleep.  Exercise has a calming effect on the nervous system and mood.  Not only can regular physical activity help you fall and stay asleep through the night, it also enhances deep sleep.  Since our bodies regenerate most during times of sleep, you can see how exercise indirectly stimulates the renewal and healing of our bodies.  Be careful though-exercising too late in the day may cause a surge of energy that can give you trouble falling asleep.  In this case, try exercising earlier in the day.     

Benefit #6- Enhances intimacy.  It may sound too good to be true, but regular physical activity can significantly improve your sex life by boosting your overall energy and endurance.  It can help increase your confidence and make you look better, which can be important components of a healthy sex life.    Exercise can also be linked with increased arousal in women and less erectile problems in men. 

Benefit #7-A perfect source of FUN.  If you’re looking for something to do, get outdoors (or indoors) and get moving!  Don’t assume that you have to resort to activities that are beyond boring or just plain unenjoyable for you.  Get creative, try something new.  Grab a soccer ball, basketball, football, or Frisbee and head to the park.  Run around the jungle gym with your kids.  Explore a new hiking trail or try out a new class at your local gym.  Mow the lawn, go for a swim, bicycle, dance, jump rope, or lift some weights.  If you enjoy walking, then just keep the pace up and go for it!  Keep in mind it’s a good idea to start any physical activity slowly if you’ve been inactive for a while or if you have any kind of cardiovascular condition.  Always start out gentle, and gradually turn the intensity up as your strength and endurance builds over time.  With any activity remember the importance of warming up and stretching to prevent injuries.   

We can all find excuses to put exercise off, but the truth is that 30-60 minutes of movement each day has a long list of benefits that you will not want to miss out on!  If you are looking for easy, not to mention inexpensive, ways to improve your health exponentially, then look no further.  Get moving!!

Dr. Shana McQueen

Cell Phones and Link to Brain Cancer

Until last Tuesday, the World Health Organization (WHO) had claimed that cell phones were safe for use.  But a recent panel of experts reported to the WHO that cell phones may cause brain cancer in humans.  The experts concluded from available research that wireless phone use increases risk for a malignant form of brain cancer known as glioma.  Cell phones are now classified as “possibly carcinogenic to humans” and fall into the same category as things like DDT (pesticide) and exhaust from gasoline engines.  

Approximately 5 billion cell phones are estimated to be in operation worldwide.  With growing numbers of young adults and children now using cell phones, this matter is even more alarming since young people are more vulnerable to effects of radiation.  

"Children's skulls and scalps are thinner. So the radiation can penetrate deeper into the brain of children and young adults. Their cells are dividing at a faster rate, so the impact of radiation can be much larger," said Dr. Keith Black, chairman of neurology at Cedars-Sinai Medical Center in Los Angeles. 

Some representatives of the wireless industry continue to deny there is any real concern.  John Walls, vice president of public affairs for CTIA-The Wireless Association, concluded that “there’s no scientific evidence that proves that wireless phone usage can lead to cancer.”

With some conflicting results of past and current research, more studies are clearly needed to verify the safety of cell phone usage, both in the short and long term.  Until the safety profile of cell phones is better understood, it only makes sense to err on the side of caution.  Now that cell phones and other handy electronic devices have become such integral parts of our daily lives, it seems unreasonable to suggest that most people stop using them.  However, it does make sense to a)  limit the amount of time spent talking on cell phones as much as possible, b)  use the speaker phone when you can to increase distance between your body and the phone, thus reducing intensity of potential radiation exposure, and c)  dissuade children and young adults from using cell phones until their brains and skulls are more fully developed.  

Dr. Shana McQueen

Stress: How to Deal (Part 2)

In the ideal world, we would all have just enough stress to keep us motivated, set goals, and move forward with the changes we desire in our lives.  But as it stands now, most of us are dealing with stress levels way beyond this.  High stress tends to dramatically disintegrate quality and quantity of life, so what can we do about it?

First and foremost, change the situation if you can.  If this isn’t a possibility, then you may have to work on changing your perspective on the situation.  This can be harder than it sounds, but it can be done with effort.  Find someone you trust to discuss this with, whether it’s a close friend, family member, spouse, teacher, coach, church leader, health care practitioner, or counselor.   

A healthy diet is one of the cornerstones of stress management.  Your body requires extra nourishment to get through a stressful event or day.  Eat 5-12 servings of vegetables and fruits every day, and work towards eating a rainbow of colors to maximize variety.  Eat some form of protein with each meal, and don’t skip meals.  Skipping meals puts extra strain on the adrenal glands, which are the main organs that keep us going during times of stress.   To improve digestion and absorption of food, chew thoroughly and eat in a quiet and calming environment with minimal distractions as often as possible.  

Other foundational components of successful stress management include taking a high quality multivitamin/multimineral supplement that contains adequate amounts of B-vitamins and antioxidants, minimizing sugar in the diet, avoiding the use of alcohol, tobacco, caffeine, and other stimulants, participating in some form of exercise routine daily, and getting regular restful sleep. 

Herbal teas can be a fantastic way to calm and nourish an over-stressed nervous system.  During the day, try sipping on teas made from gentle herbs like chamomile, lavender, hops, passion flower, and valerian.        

In some situations, higher interventions than those mentioned above may be required in order to recover from stress or at least manage it effectively.  When someone has been under high levels of stress for a long period of time, the hormonal system will be affected.  As our primary stress glands, the adrenals can become mildly, moderately, or severely depleted.  It is not uncommon for the thyroid gland (not to mention other parts of the hormonal system) to also become imbalanced during periods of high stress. The adrenals and thyroid work together as partners; when one gland becomes overworked and depleted, the other one has to work even harder to keep up, eventually leading to the “burnout” of both glands.  In cases where the hormones have become imbalanced, hormonal testing is often necessary and helpful in getting a person back on the road to recovery.  Specific types of hormone testing can provide useful information about severity of hormone imbalance while also helping to reveal the best forms of therapies to use.

Botanical medicine has a wide range of adrenal-supportive herbs to offer those in need.  Each herb has unique characteristics and special things it does best.  Some of my favorites are Eleutherococcus senticosis (formerly Siberian Ginseng), Panax quinquefolium (American Ginseng), Glycyrrhiza glabra (Licorice), Rhodiola rosea (Rhodiola), Withania somnifera (Ashwagandha), and Ocimum sanctum (Holy basil).  Herbs can be highly effective medicines, but should be selected by an experienced practitioner who understands how to best match an individual and use correct dosing.  In more severe cases of chronic stress and depletion of hormone function, herbal medicines alone may not be enough to restore a person’s system to balance.  Here, more aggressive therapies like bioidentical hormone replacement may be temporarily warranted. 

Human beings experience all levels of traumas, losses, and difficult circumstances that can explain corresponding levels of stress.   The stress we experience also has a lot to do with how we perceive things- a cause for stress in one person may have a completely neutral effect in another.  No matter what sorts of life challenges you have been dealt, one of the best ways you can help yourself is by creating daily habits to manage and alleviate stress.  In addition to some of the suggestions mentioned above, don’t forget to do something you love everyday!  Daily rituals like relaxing baths, a candle with dinner, mindful breathing, journaling, or some other sort of creative outlet can help you unwind from the day, releasing tension, worry, expectations, and other emotions that may be weighing you down.  

Dr. Shana McQueen

More Bone Fractures with Acid Reflux Meds

Hydrochloric acid is of vital importance when it comes to being able to properly digest and absorb one's food.  Without adequate amounts of this acid, food cannot be broken down and utilized efficiently in the body.  Over time, the body will become chronically deficient in a wide spectrum of nutrients, making it more susceptible to disease processes.

Using different mechanisms, acid reflux medications specifically aim to lower hydrochloric acid in the stomach.  A recent analysis published in the Annals of Family Medicine (May-June issue) looked at 11 studies and found that people using proton pump inhibitors for acid reflux have a 29% increased risk for bone fractures than non-users.  Researchers noted that those people taking high doses of these medications for long-term were 53% more likely to develop hip fractures in particular.  Dr. Seung-Kwon Myung, physician and scientist at the National Cancer Center in Seoul, South Korea, commented that treatment with proton pump inhibitors may influence intestinal absorption of calcium and long-term or frequent use should be avoided.  Last year, the FDA placed labels on proton pump inhibitors warning that they may increase fracture risk.  But in March these warnings were removed from over-the-counter versions based on the FDAs rationale that these are only meant for short-term use anyway and risk of fracture is linked with long-term use.        

Many people turn to medications that inhibit production of acid in the stomach when symptoms like heartburn or acid-reflux occur. Though there are situations where the use of acid reflux medications may be temporarily warranted (i.e. active ulcers), usually they are counter-productive. Heartburn, acid reflux, GERD, and other GI complaints can often be eliminated without the need for acid-reflux drugs by changing one's diet and eating habits, as well as using specific nutrients, botanicals, and probiotics to heal the lining of the digestive tract.  Acid reflux is a problem affecting the lives of many.  Though a little heartburn here and there may seem harmless, over time this can damage the lining of the digestive tract and even develop into various cancers.  If you or your loved ones suffer with this, don't let another day go by ignoring it!     

Dr. Shana McQueen

Prenatal Vitamin D Prevents Infant Infections

A new study from the journal Pediatrics has demonstrated that women who take vitamin D during pregnancy have babies with a significantly lower chance of developing the common viral infection known as respiratory syncytial virus (RSV).  Infants deficient in vitamin D at birth had a 6-fold increased risk of getting RSV during the first year of life compared with babies with high vitamin D levels.

RSV typically causes cold-like symptoms in both children and adults.  It is extremely common (and most often benign) in children, but may progress to a more serious condition.  According to the CDC, when infants and children are exposed to RSV for the first time, 25% to 40% of them have signs or symptoms of bronchiolitis or pneumonia, and up to 1 in 50 will require hospitalization.  About 50% of all children who have been hospitalized for this virus go on to develop asthma-like symptoms after being discharged.

Naturopathic medicine offers a wide range of therapies to both prevent and treat childhood viruses like RSV.  Many naturopathic doctors recommend vitamin D supplementation as part of a comprehensive and individualized plan to support a balanced immune system, bone health, cardiovascular health, healthy skin, etc. There exists ongoing controversy over optimal dosing for vitamin D.  Some health groups advocate only 600 IUs of vitamin D3 daily, while many experts suggest doses as high as 4000-5000 IUs for the average adult.  In his research at the Medical University of South Carolina, Dr. Bruce Hollis found that pregnant women need at least 4,000 IU a day of vitamin D in order to maintain both their own vitamin D levels and that of their babies.  Based on his widespread findings of vitamin D deficiency among pregnant women, he states that an ideal dose is at least 5,000 IU per day.  

Recommended dosing for children is much lower than for adults.  A safe supplemental dose for infants is 400 IU daily (assuming they have nursing mothers who are not supplementing with vitamin D), while children over age 1 generally do well with a daily maintenance dose of 1000 IU and no more than 2000 IU.  Ideal dosing for all ages is dependent on the season, skin pigmentation, latitude, and total sun exposure.  Though it is essential for optimal functioning of the body and is extremely useful for numerous health conditions, vitamin D is a hormone and should be used with caution.  A simple blood test checking vitamin D levels can help you and your health care provider determine whether you (and your baby if you’re pregnant or plan to be) can benefit from vitamin D supplementation.  After  supplementation has been initiated, regular monitoring of vitamin D levels is recommended to both ensure adequate dosing and prevent toxicity due to overdosing.  

Dr. Shana McQueen

Respite for Restless Legs

Restless Leg Syndrome (RLS) is characterized by the irresistible urge to move the legs. People who experience this condition describe having unpleasant sensations in their legs such as pulling, itching, tingling, burning, or aching. These unpleasant sensations are temporarily relieved by voluntary movement of the legs. RLS can cause significant distress to those who have it. It tends to occur when people are trying to relax or sleep, and if severe enough can ultimately end up leading to sleep disruption, exhaustion, and eventually problems with work and mental performance. Individuals with RLS usually also have an associated condition known as nocturnal myoclonus. This is a neuromuscular problem whereby the muscles, usually in the legs, repeatedly contract during sleep for intervals of less than 10 seconds. Individuals are unaware of the muscle contractions, but may report frequent sleep disruptions and daytime sleepiness.

Although the cause(s) of RLS and nocturnal myoclonus are still to be determined, theories do exist. Some researchers believe it has to do with central nervous system dysfunction, more specifically dysfunction of the neurotransmitter dopamine, leading to excitability in a particular region of the brain. A new drug known as Horizant has recently been approved by the FDA for treatment of moderate to severe restless leg syndrome (RLS). But before rushing out to try this new drug (and its probable side effects), consider a few other options first. Since RLS is common among people with malabsorption, it's a great idea to determine and then optimize one's nutritional and digestive status. Iron deficiency, with or without anemia, is a common finding in individuals with this problem. A simple blood test can be done to determine whether iron stores are sufficient and whether a supervised trial of iron supplementation may be helpful. In people with family history of RLS, appropriate folic acid supplementation has a high success rate. If nutritional status proves to be ideal in a person with RLS or if a multi-tiered treatment approach is desired, therapeutic trials with specific botanical medicines should be attempted. Herbs like passiflora and valerian have sedative properties to help induce deep relaxation and sleep in those with RLS. Therapies such as acupuncture have proven extremely effective at mitigating and even completely alleviating this condition. Other recommendations, from both conventional and naturopathic worlds, include making sure to get plenty of regular exercise, develop healthy sleep habits, and eliminate intake of tobacco, alcohol, coffee, and other stimulants.

Dr. Shana McQueen

Springtime is Here…And so are the Allergies!

Many of us look forward to the coming warmer months, but for those with seasonal allergies, the transition period can range from annoying to unbearable.  Common symptoms of seasonal allergies, also known as allergic rhinitis or hay fever, include itchy and watery eyes, runny nose, nasal congestion, sneezing, post-nasal drip, and irritated throat.  Though many people may not realize it, seasonal allergies can have a dramatic affect on daily functioning.  For example, a person may experience disruptions in sleep, fatigue, difficulty with concentration and even learning.  In the United States, estimates show that up to one third of all adults and 40% of all children are burdened with these allergies, triggered by airborne pollens and mold spores.  Some people experience symptoms during spring, others are affected in summer or fall, while some even suffer for up to 9 months out of the year.  

Throughout the year, pollen counts of various trees, grasses, and weeds rise and fall.  In people with seasonal allergies, the immune system is in a hyperactive state, causing a reaction to pollen as though it were a foreign invader.  Because the immune system views pollen as a foreign invader, similar to a bacteria or virus, it responds in such a way to eliminate the threat.  This response includes things like excess mucous production, inflammation, coughing, and watering of the eyes.  When allergies are not addressed appropriately, excess mucous production and a worn out immune system make it easier for true foreign invaders to take hold.  This is the mechanism by which seasonal allergies can transition into sinus infections or other respiratory infections.       

In conventional medicine, intranasal corticosteroid sprays are the typical gold standard pharmacological treatment for moderate to severe cases of seasonal allergies.  Other medications are also frequently recommended, including over-the-counter or prescribed oral and intranasal antihistamines, oral and topical decongestants, and leukotriene receptor antagonists.  Though they may be helpful in reducing symptoms temporarily, they do not fix the source of the problem and they can come with a cost.  Some common side effects from these medicines can include immune suppression, drowsiness, fatigue, and rebound seasonal allergies.  

The naturopathic approach to seasonal allergies is comprehensive and multi-tiered.  Our first goal is to identify and reduce allergen/irritant exposure if at all possible, then to rebalance the immune system through appropriate dietary and lifestyle changes, nutritional therapies, botanical medicines, and homeopathic remedies.  We utilize some of the most highly effective natural anti-histamines and anti-inflammatories that don’t come with negative side effects.   Did you know that more than half of your immune system is centralized to your digestive tract?    Since proper digestion has a whole lot to do with immune function, it’s vital to correct any digestive problems that may be going on.  Hormonal balance, particularly adrenal function, is another important area to look into when dealing with allergies.  If you or your loved ones suffer with seasonal allergies, ask your naturopath how you can get them under control and maybe even prevent them from happening next season. 

Dr. Shana McQueen