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In health and well-being!!!
Stephenie

From a naturopathic viewpoint, catching colds and the flu actually strengthens your immune system. However, “optimal health” is being able to keep most of the infections being passed around at bay. As for the ones you do catch, our goal is to help your body mount an effective response, quickly resolving the infection.

From a naturopathic view, your body should be able to resolve most colds and flus within a week without lingering effects. Lingering side effects could include chronic cough, a chronically runny nose or lingering GI disturbances. These would be an indication to investigate some immune supportive therapies.

Here are some guidelines for mitigating cold and flu season:

Staying Healthy, “The Lifestyle Basics”:

• Stay Hydrated. Drink water! It is best to have a filter that filters out chlorine at a minimum. Other liquids, other than water, that count toward hydration include herbal teas, Recharge, EmerGenC, & soup broths. Liquids negative to hydration include soda, coffee, juice, Gatorade, and most “bubbly waters”.
• Get Your Rest. Sleep allows the body to restore itself; it is an important part of staying healthy.
• Wash Your Hands Frequently. If you aren’t already diligent about hand washing, now is the time to start. A good herbal-based hand sanitizer is recommended, these include brands such as EO™ or Cleanwell™ . Avoid synthetic fragrances and chemicals, such as triclosan, in hand sanitizers or hand soaps.
• Minimize Sugar Intake. Refined sugar can depress your immune system. (This includes fruit juices and white flour!)
• Minimize Stress Levels. Stress reduces both your stomach acids and your immune system. Be conscious that children do experience stress, keep activities to a reasonable level.

General Support for Prevention:

• Probiotics. 70% of your immune system is based in your GI system (or gut), the health of your gut is entirely based upon the bacteria that are living in there. Roughly 85% of that bacteria should be working for you, helping to maintain and support your health. The (3) biggest things that knock off our good flora are chlorine in the water, sugar in the diet and stress. Replenish the good bacteria in your gut is a cornerstone to a strong immune system. Check out my handout on probiotics to learn more about their many benefits.
• Neti Pot. Nasal lavage with saline water can be used preventatively to rinse the nose and sinuses of bacteria and viruses. Read More…
• Vitamin D testing. Vitamin D is an important player in the immune system and levels are low in the majority of the population. Established patients can schedule with our offices for vitamin D testing, or check out Tahoe Forest Hospital’s website for their monthly, inexpensive screenings at www.tfhd.com.
• Chlorine Filter for your Shower. Chlorine does a great job cleaning our water, but it is also responsible for killing off the good flora within our airways, GI system and on our skin. These good bacteria are part of our body’s defense system. I recommend the simple, in-line cartridge filters without replacing your existing showerhead. Cost should be about $50. Filters are available at our office, as well as Whole Foods and online retailers.

These Non-Communicable Diseases, or NCD’s, include diseases such as heart disease, diabetes, cancer and lung diseases. The difference in our current major health threats, versus health concerns historically, is that experts agree these NCD’s are largely preventable.

Check out the article: www.washingtonpost.com

As Naturopathic Doctors, we are trained to look for the underlying cause of disease, and often this starts with a discussion about food choices and healthy diets. With 50% of our immune system residing in our gut, there is no question as to why nutrition has such an impact on our overall health.

The importance of nutrition in children is magnified not only by the increased needs of their growth cycles, but also due to their lower body weight making them more susceptible to food additives and toxins. The following are some general guidelines for making solid nutritional choices for your children.

1. Stabilize blood sugar

Start your child’s day with a minimum of 7-10 grams of protein.  Adequate protein in the morning lays the foundation for your child’s blood sugar response throughout the day, avoiding a day filled with peaks and crashes.

Opt for foods sweetened with maple syrup, honey or fruit juices versus refined sugar.

2. Make healthy fat choices, the “good” versus the “bad”

Fats are an important part of our caloric intake.  They unfortunately acquired a bad rap in the 80’s and 90’s. The “bad” fats include “trans fats” (a.k.a. “partially hydrogenated” fats and oils) and saturated fats. Avoid “trans fats” and minimize saturated fats.

However, it is equally as important to get enough of the “good” fats. These are the essential fatty acids found in fish, nuts and seeds.  These are critical for brain development in children, are anti-inflammatory and maintain the fluidity of cell membranes.

3. Ensure adequate water intake

Particularly here in the mountains, we all know water is important.  Don’t be fooled into thinking that all beverages are created equal.  Most soda waters, or carbonated waters, do not count as water as they are actually dehydrating.  Clearly, sodas and coffee don’t count for hydration.

4. Buy organic when possible

Organics have become more available and a preferred choice for many parents.  However, cost and availability make them somewhat limited to many, particularly in smaller areas such as ours.  So what are the important choices?

“The Dirty Dozen” is a list of the (12) fruits and vegetables with the highest pesticide content, “The Clean Dozen” are those with the lowest pesticide content. Prioritize organic when buying within the “Dirty Dozen”, and feel OK buying conventionally within the “Clean Dozen”.

The most current lists are as follows:

“Dirty Dozen” Plus (choose organic):

Apples, Celery, Strawberries, Peaches, Spinach,
Nectarines (imported), Grapes (imported), Sweet Bell Peppers, Potatoes, Blueberries (domestic), Lettuce, Kale/ Collard Greens.

“Clean 15” (conventional OK):

Onions, corn**, pineapple, avocado, asparagus, sweet peas, mangoes, eggplant, cantaloupe (domestic), kiwi, cabbage, watermelon, Sweet potatoes, Grapefruit, Mushrooms.

**consider opting for non-GMP sources

Resources: Environmental Working Group, www.ewg.org

5. Ensure adequate exercise

The assumption is that exercise is less of an issue in this area. However, it’s important not to forget the significance of adequate daily exercise in children. Not only to avoid early excess weight gain, but to establish healthy habits for them to bring forward with them into adulthood.

6. Know your school lunch programs

Get to know what your school lunch program makes available to your children. Know not only that which is part of the provided “hot lunch”, but also what is available via vending machines or other provided food services.

7. Talk to your child about advertising and making good food choices

Have an open dialogue with your child about the importance of making healthy choices, and what the healthy and not-so-healthy choices are. Discuss with them the importance of good nutrition with respect to staying healthy, strong and feeling well.  Let them know that Tony the Tiger isn’t a role model, he just wants to sell them his cereal.

8. Know you are the ultimate role model, model making better choices

Remember that you are your child’s most prominent role model.  What you demonstrate to them with your daily choices is what makes the greatest impact.

As for indulging in guilty pleasures, there are many healthier options for most not-so-healthy foods now. If Oreos are your weakness, opt for the healthier versions without the additives and “trans fats”.  They may be more expensive but hopefully that will encourage moderation as well.

Institute a “shoes off” policy in your home and leave all those toxins at the door.

2.  Eliminate the synthetic “fragrances”, “scented” products and air fresheners

Most synthetic fragrances are solvents and are derived from petroleum products. Opt only for fragrance derived from 100% pure essential oils.

3. “Cleanse” your cleaning supplies

Conventional household cleaners are a mix of toxic compounds that affect many systems of the body.  Opt for cleaning products that are non-toxic, this applies to laundry products (soaps, spot cleanser and fabric softeners) as well as general cleaning supplies.

4. Minimize the dry cleaning

Conventional dry cleaning is accomplished with a wide range of toxic solvents that are damaging to the nervous system.

If you must dry clean: do it minimally, opt for a “green” cleaner in your area, remove your dry cleaning from the bag immediately (before bringing it into the home), discard the bag, and air out the clothes for a minimum of 2 weeks before placing in your enclosed closet or wearing.

5.  Pass on the cut flowers

Fresh cut flowers have the highest pesticide content of any grocery item! If you must have fresh flowers, plant your own garden or purchase organic cut flowers. You can purchase online at www.organicbouquet.com.

6.  Avoid cooking with Teflon-coated products

Teflon (or non-stick coating) releases a family of compounds called PFOA’s, deemed by the EPA “a likely human carcinogen”. When you can start replacing your non-stick pans, replace with a high-grade stainless steel or enameled cast iron.

7.   Address potential mold sources

Check your home for the leading sources of mold problems:

• Moisture behind bathroom tiles
• HVAC Systems
• Leaky windows
• Wet Carpet (anything longer than 48 hrs)
• Drain pan under your refrigerator
• Water Pipe Leaks
• Roof leaks and wet insulation
• Dampness and water leaks under sinks
• Corners of rooms with external walls
• Improperly functioning sprinkler systems
• High humidity in basements or crawl spaces
•  Improperly functioning gutters or drain pipes
• Furniture placed against, or attached to, an exterior wall
• Inadequately vented bathrooms and shower curtains
• Drain pan in your air conditioner, or other cooling coils
• Improper venting of dryers or exhaust fans to inside space

8.  Check your home for radon

Radon is a naturally occurring, radioactive gas emitted from volcanic rock and is the leading cause of non-smoking induced lung cancer.

Click here for test kits provided by the state for $5.

9.  Filter your water

At a minimum, opt for filters that remove chlorine. This applies to your drinking water, and shower/ bath water! Look for NSF-certified filters.

For further information on drinking water quality check out www.ewg.org and their “National Assessment of Tap Water Quality” database to find out any additional concerns for your area.

10. Change your air filters

If you have a forced air system, don’t overlook changing your filters regularly. This should be every 3 months, and opt for the high quality pleated filters. Also, having your ducts cleaned professionally every 2 years is highly recommended.