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Spring Wellness Toolkit

3/17/2021

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Authored by Dr. Barrett and Jesse Haas, CNS, LN
Red, magenta, yellow and white budding tulips shot from above
Photo by Gábor Juhász on Unsplash
We welcome Spring officially during the Equinox on March 21st, but you may have already started to notice subtle shifts in your body, mind and/or energy in the past weeks. As the weather warms and the snow melts around us, unique wellness challenges emerge. Here are some classic springtime symptoms that come with the longer days and green buds on the trees:
  • Lower energy and a need for more rest and sleep
  • Trouble focusing on a task
  • More creativity
  • Disruptions in digestion (bloating, change in bowel habits, etc.)
  • More headaches and body aches
  • Breakouts of eczema or acne 

LIVER and DETOX SUPPORT
Traditionally, springtime is a time to focus on "lightening up" from the heaviness of winter. A time to amp up detoxification efforts and support the body's natural process of transforming and letting go. We've written a few blogs about detoxification, including "Daily Habits that Promote Detoxification" by Jesse. 

Here are some nutrient and botanical powerhouses that we often include in a detox plan for our patients. One of our favorite "done for you" detox products, Core Restore, is also available for sale in our store. 

NAC
N-acetyl cystine is an amino acid that helps our bodies make glutathione. Glutathione is an antioxidant that helps our bodies combat damage from free radicals. Glutathione also supports our inherent detoxification system. Glutathione is difficult to absorb and our bodies easily make glutathione when provided with precursors such as NAC. 

Botanicals
Herbs that support a healthy detoxification system include artichoke, turmeric, and milk thistle. Artichoke may protect our liver cells, provide antioxidant benefit and improve bile production. There is no shortage of studies on turmeric and liver health. Turmeric may reduce liver injury, reduce liver fat content, and increase detoxification systems. Milk thistle acts as an antioxidant and may inhibit the binding of toxins to our liver cells. 

Broccoli sprouts
Brassicas, like cauliflower, cabbage and broccoli contain a compounds called sulfuraphane, a compound that encourages detoxification pathways for estrogen and estrogen-like compounds like BPA. Sulfuraphane also stimulates production of glutathione, the body's strongest antioxidant. Of all brassicas, this compound is found in highest concentration in broccoli sprouts. Work this spicy sprouts into salads, stir-fries and wraps for some liver-protecting benefits. 

Chlorella
Sea vegetables, like chlorella, contain polysaccharides that enhance excretion (elimination) of toxins. These - and other bright green plants - also contain a significant amount of chlorophyll, which have been traditionally used to cleanse and purify the blood. Chlorella can be found in powder form to be added to smoothies, or pills for more convenient dosing.

Eat the Rainbow
Polyphenols are potent and abundant antioxidants. They come in all colors of the rainbow, so a fun and beautiful way to get these powerful nutrients into your diet is to eat the rainbow in fruits, vegetables, whole grains, legumes, nuts and seeds every day. Antioxidants are used in the detoxification process in the liver, small intestine, kidneys, lungs and even your skin. 


ALLERGY RELIEF
Everyone knows springtime as the time we welcome back dust, pollen and other allergens. Foods and supplements can be really helpful in reducing symptoms of seasonal allergies without the yucky side effects of decongestants and antihistamines. 

Natural Antihistamines
Traditional antihistamine medications block the histamine receptor to improve symptoms. Botanical agents can improve allergy symptoms through a variety of mechanisms. Quercetin and nettle leaf help stabilize the membrane of mast cells, the cells that release histamine. This stabilization helps these cells keep the histamine inside which may reduce allergy symptoms. Vitamin C supports the activity of the DAO enzyme which breaks down histamine. 

Mucus Buster
As you read above NAC is a building block for glutathione. NAC also has the ability to reduce mucous secretions. NAC has been used for over 30 years by pulmonologists in treating disorders with increased mucous production such as cystic fibrosis.

Omega-3 Fats
Omega 3’s particularly EPA and DHA are anti-inflammatory and may reduce allergy symptoms by reducing airway inflammation.


For specific product recommendations from Dr. Barrett and Jesse, follow this link to our Spring Wellness Toolkit and/or schedule an appointment for a personalized wellness plan.



​References: 
Pharmacological Studies of Artichoke Leaf Extract and Their Health Benefits
Treatment of Non-alcoholic Fatty Liver Disease with Curcumin: A Randomized Placebo-controlled Trial. 
Milk thistle in liver diseases: past, present, future. 
Quercetin is more effective than cromolyn in blocking human mast cell cytokine release and inhibits contact dermatitis and photosensitivity in humans  
Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis 
N-Acetylcysteine mucolysis in the management of chronic obstructive pulmonary disease 
Role of omega-3 fatty acids and their metabolites in asthma and allergic diseases 
Photo of the owners of Wellness Minneapolis, Sara Jean Barrett on the left with dark brown curly hair, wearing a turquoise sweater and Jesse on the right with blonde hair wearing a black sweater. Both are smiling.

​Dr. Sara Jean Barrett and 
Jesse Haas, CNS, LN are founders of Wellness Minneapolis. They both share their passion for holistic, sustainable lifestyles through their one-on-one services and group wellness programs. Follow @wellnessmpls and @jessehaasnutrition on Instagram for tips on making wellness a daily, doable action in your life.
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Is Sunscreen Still Safe?

7/15/2017

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Authored by Dr. Quamina

Now that we’ve made it to the consistent sunny days of summer, it’s time to slather on the sunscreen, right??

When it comes to wellness and navigating the ‘right’ thing to do, it can be confusing and overwhelming at best. This also applies to the rules surrounding sun safety and sunscreen…just a few years ago I wrote a newsletter explaining how sunscreen was highly suggested, whereas nowadays there is some speculation surrounding it’s overall safety and efficacy.

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According to the American Dermatological Association, the main guidelines still stand:
  1. Protect yourself from the sun’s harmful UV rays by seeking shade, wearing protecting clothing and using a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher.
  2. In addition to applying sunscreen before you go the pool, it’s important to reapply every two hours, or after swimming or sweating
  3. Use one ounce of sunscreen, about equal to the size of your palm. Thoroughly rub the product into the skin, not forgetting the top of your feet, neck, ears, and top of your head.
  4. Get vitamin D safely. Eat a healthy diet that includes foods naturally rich in vitamin D, or take vitamin D supplements. Do not seek the sun.
  5. Seek shade. Remember that the sun’s rays are strongest between 10 a.m. and 2 p.m. If your shadow is shorter than you are, seek shade.
 
On the flip side, the Environmental Working Group has released additional information about the possible dangers surrounding sunscreen:
  1. There’s no proof that sunscreens prevent most skin cancer. Although several researchers have found that regular sunscreen use lowers the risk of squamous cell carcinoma (Gordon 2009, van der Pols 2006), and diminishes the incidence of actinic keratosis – sun-induced skin changes that may advance to squamous cell carcinoma (Naylor 1995, Thompson 1993), Researchers have not found strong evidence that sunscreen use prevents basal cell carcinoma (Green 1999, Pandeya 2005, van der Pols 2006, Hunter 1990, Rosenstein 1999, Rubin 2005).
    1. Americans are being diagnosed with melanoma, the deadliest form of skin cancer, at steadily rising rates. While the exact cause of melanoma is not known, scientists have established that risk factors for melanoma include family history, indoor tanning, the number of moles on a person’s skin, fair skin, freckles, ultraviolet radiation, and severe sunburns.
    2. Sun exposure appears to play a role in melanoma, but it is a complex disease for which many questions have not been answered. One puzzling instance is that melanomas do not usually appear on parts of the body that get daily sun exposure.
    3. The use of artificial tanning beds dramatically increases melanoma risk (Coleho 2010). The risk of melanoma goes up when you use a tanning bed at any age, but the  International Agency for Research on Cancer calculates that if you start using tanning beds before age 30, your risk of developing melanoma jumps by 75 percent.
  2. Higher SPF does NOT mean more protection. Sunbathers often assume that they get twice as much protection from SPF 100 sunscreen as from SPF 50. However, that extra protection is negligible - properly applied SPF 50 sunscreen blocks 98% of UVB rays, whereas SPF 100 blocks 99%. When used correctly, sunscreen with SPF values in the range of 30 to 50 will offer adequate sunburn protection.
    1. Because they think they are getting more protection, users of high SPF sunscreen tend to spend more time in the sun, and end up getting a sunburn from the long-term exposure.
  3. The use of sunscreen additive vitamin A may speed development of skin cancer. A study by U.S. government scientists suggests that retinyl palmitate, a form of vitamin A, may speed the development of skin tumors and lesions when applied to the skin in the presence of sunlight (NTP 2012). Conversely, officials in both Germany and Norway have cautioned that retinyl palmitate and other vitamin A ingredients in cosmetics could contribute to vitamin A toxicity due to excessive exposure (German BfR 2014, Norwegian SCFS 2012a).
    1. Vitamin A is an antioxidant added to skin products because manufacturers believe it slows skin aging. Oral ingestion of vitamin A can reduce the risk of squamous cell carcinoma in people at high risk for skin cancer (Moon 1997), but the 2012 federal study raised the possibility that it may speed the growth of cancerous tumors when used on skin exposed to sunlight.
    2. Scientists have also found that vitamin A can spur excess skin growth, known as hyperplasia, and that in sunlight, retinyl palmitate can form small molecules called free radicals that damage DNA (NTP 2000).
  4. Avoid oxybenzone. Oxybenzone is a synthetic estrogen that penetrates the skin and can disrupt the hormone system. Instead look for products with zinc oxide, 3 percent avobenzone or Mexoryl SX.
 
Whew! That is a lot of information! So what now??

The Environmental Working Group offers a few general tips to keep you all-around protected:
  1. Wear clothes. Shirts, hats, shorts, and pants can protect the skin, without needing to add anything additional
  2. Play in the shade. Utilize trees, umbrellas, and sun shields to protect yourself – especially for babies and small children are especially vulnerable to sun & heat damage.
  3. Plan around the sun. UV radiation peaks at midday, so spend your time outdoors in the morning or late afternoon when the sun is lower.
  4. Wear Sunglasses. Good shades can protect your eyes from exposure to UV radiation.
  5. Yes, People of Color need Sunscreen Too.  Although melanin can give a level of protection, ultraviolet exposure can still affect the skin.
 
*For tips on picking a good sunscreen, check out the Environmental Working Groups sunscreen guide. They evaluate the safety and efficacy of SPF-rated products, including more than 880 sunscreens for beach and sports use.
 
So, hopefully this has filled in some blanks surrounding sun safety. For additional information, and to see if you personally are in any danger of skin cancers, I highly recommend contacting your health practitioner directly.

Have fun out there, kids!

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Daily Habits that Promote Detoxification

3/29/2017

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Authored by Jesse Haas, CNS, LN

If you're hip with holistic health, it's likely that you've endeavored a liver cleanse or detox...or been encouraged to do one...and with good reason. In 2002, the Environmental Working Group conducted a small study (9 participants) to measure the chemicals found in their blood. A total of 210 chemicals were found, each participant housing an average of 91 compounds. Heavy metals, chlorinated and brominated chemicals, PCBs, pesticides and herbicides, plastics and plasticizers, parabens and phthalates were all found. These compounds get stored in fat and bone, disrupting homeostasis and our efforts (both conscious and unconscious) at acquiring health.

The question is not "do I need to detox?" but "how do I detox effectively?"

Many people can navigate their lives without feeling the effect of this "body burden." Others experience symptoms of toxification, including autoimmune disease, allergies, food sensitivities, chronic fatigue, brain fog and hormone imbalance. 

Thankfully, detoxification is a daily process in the body, not something that waits for an annual cleanse. More appropriately called "biotransformation," detoxification occurs in phases:
  • To begin biotransformation, toxins and metabolites must first be transported to the liver. This is considered to be phase 0.  
  • In phase 1, the liver rearranges these chemicals into intermediates, which are either more or less harmful than their "parent" forms. For this reason, we need to keep the momentum going so these intermediates shuttle right into phase 2.
  • The function of phase 2 biotransformation is to attach molecules that make the chemical water-soluble and safe to enter the bloodstream. There are multiply ways the liver accomplishes this - processes called methylation, acetylation, acylation, sulfation and glucuronidation.
  • Once phase 2 is complete and the safer chemical compound enters the bloodstream, it's time to get it out of the body. Phase 3 of biotransformation occurs mostly in the kidneys and colon, where toxins are eliminated in urine and stool. Phase 3 also occurs in the lungs and skin where toxins are eliminated in our breath and sweat, but to a lesser extent.
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posted with permission from OrthoMolecular
Now that you've gotten your biochemistry lesson out of the way for the day, let's consider what all this means for you. Many of your daily habits will either support or impede your body's attempts to eliminate toxins. Given the incredibly important role detoxification plays in not only our prevention of disease but our ability to combat and recover from disease when we do encounter it, it makes sense that given the option we make daily choices to aid this process. Here a few tips to keep you daily detoxification engines running:
  1. Minimize your exposure:
    • Drink filtered water
    • Eat organic foods
    • Avoid fish known to be high in mercury: tuna, swordfish, king and Spanish mackerel, orange roughy, marlin, grouper and Chilean bass.
    • Install an air filter in your home
    • Replace synthetic fragrances in your lotions, perfumes, air fresheners and candles with pure essential oils
    • Air out your dry cleaning before hanging it in your closet
    • Remove your shoes before entering your home
    • Evaluate the safety of your sunscreen, skin care and cosmetics 
    • Minimize your use of prescription and over-the-counter drugs, like Tylenol
    • Evaluate the safety of your household goods including paint, furniture, mattresses and bedding, lawn care, and cleaning products. 

  2. Maximize your diet. Here are some whole food solutions to our detoxification needs:
    • Colorful plant foods contain antioxidants and phytonutrients that protect our tissues from the harmful metabolites and oxidative stress created in phase 1. Eat a rainbow in 5-9 servings of vegetables and fruits daily to lay a solid detox foundation. 
    • Two plant families offer superstar detox support: brassicas (broccoli, cauliflower, cabbage) and alliums (onions, garlic, scallions). Eat them daily!
    • Green and rooibois tea: drink several cups daily
    • Cook with detoxifying and anti-inflammatory herbs and spices, especially ginger, chilies, cumin, coriander, black pepper, rosemary and turmeric.
    • Selenium deficiency impairs detoxification efforts, making mushrooms and Brazil nuts key ingredients.
    • Support the movement of toxins from your body to the toilet: drink half your body weight in fluid ounces. That daily bowel movement is also a crucial factor! Eat fermented foods, take probiotic supplements and eat foods high in fiber (30-50 grams per day) to address digestive imbalances.
  3. Engage in detox-promoting self-care:
    • Castor oil packs applied over the liver, 
    • Constitutional hydrotherapy,
    • Daily physical activity,
    • and sweating in the sauna all help
Our daily actions make the greatest impact on our ability to detoxify. That said, it is still very useful to set aside time once or twice a year to do a cleanse. There are many, many programs and products available - get in touch with your health care provider for guidance on an approach best suited to your needs. 

Recommended Reading:
Clean, Green and Lean by Dr. Walter Crinnion

References
Body Burden (2002), Environmental Working Group
Flockart Table: P450 Drug Interactions, Inducers and Inhibitors (n.d.) Indiana University Department of Medicine
Plant Consumption and Liver Health (2015), Evidence-Based Complementary and Alternative Medicine
Lectures by Dr. Walter Crinnion (2015), University of Western States

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Jesse Haas, CNS, LN is a licensed functional nutritionist and certified health coach. She was a founding partner of Wellness Minneapolis and was an active practitioner with the clinic from 2014-2022. To connect with her regarding functional nutrition and health coaching services, please follow this link.
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5 Tips for a Successful Elimination Diet

2/1/2017

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Authored by Monica Mack, CHC ​
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You may have just stepped out of your doctor’s office with the recommendation that you should begin an Elimination Diet. Or, if you are like me, you are sick of lingering unwelcome symptoms, and have decided to try going through the diet yourself, to see what insights it can reveal about your health. 

Regardless of how you got here - even though it is a temporary diet plan with a multitude of benefits - its strictness can be intimidating. I’m here to share what I learned through my experience on an Elimination Diet, with the hope that it will leave you feeling more prepared and confident as you embark on this journey. You are not going at this alone!

The Elimination Diet is used to uncover food intolerances that can be at the root of a variety of health conditions such as allergies, gut imbalances, skin issues, and inflammation; the food we eat can even effect our mood and mental health. Spending three weeks removing all foods that have a track record of causing these issues: gluten, dairy, soy, and caffeine to name a few, gives the body time to reset and begin the healing process. From there, these foods are slowly reintroduced, one by one, and the culprit(s) can be identified.
 
As we all know, knowledge is power. With this information at your disposal you can not only relieve the symptoms of your primary health concern - the one that brought you down this path in the first place - but you can also look forward to increased energy, relieved brain fog, reduced inflammation, a boost to your immune system, and a solid step towards jump-starting clean eating and removing any undesirable processed foods from your diet.

But, perhaps even more important to stress, is that you will have made a huge stride in proactively improving your own health and wellbeing. You will have made new discoveries about yourself; what it means to focus on how the foods you eat make you feel, what foods make you feel good and not so good, and about being more mindful of what you are putting in your body.

Once you identify the foods that work best for your body, you can create a custom meal plan tailored just for you. So consider this challenging endeavor an act of self-care and self-responsibility; you are honoring your body by discovering the most beneficial way of eating that nourishes you, fills you up, and gives you energy to pursue what you want out of life.
So first, give yourself a big hug  for taking the initiative to make a change in your life for the better by focusing on healing and improving your health. Next, I’d like to give you five tips to make the next few weeks as illuminating, encouraging, and as painless as possible:

  1. Plan Ahead. By far the most challenging aspect of this diet is knowing what you can eat. The more prepared you can be, the less you will have to stress about it. Plan out a few meals for the week and consider cooking in larger quantities (such as rice, quinoa, massaged kale, and lentils). Know your snack options, and have them ready, so you don’t have to go hungry. My go-to’s were seeds, veggies and hummus, a small piece of fruit, and taro root chips. Eating out is admittedly hard, but not impossible. Plan ahead by doing some online research to see who has a menu you can work with.

  2. Keep it simple. This may not be the time to try that elaborate, expert-level recipe you’ve had your eye on that takes three hours to prep. Go easy on yourself, have simple foods ready that can be mixed and matched in a variety of ways, so that you are not more overwhelmed than you have to be. Think rice with organic, lean protein or fish, and roasted veggies. Get creative with combining the variety of foods available to you (don’t forget spices and condiments); your meals should still be enjoyable! You don’t have to be a professional chef or master complicated recipes to be successful on this diet. You also don’t have to be stuck with bland, tasteless food. How about a Delicious Green Smoothie for breakfast, salad for lunch, and a healing pot of Dahl for dinner?!

  3. Find Support.  Success loves company! Feeling supported is essential when you set out on an adventure like an elimination diet. Let your family know what you will be experiencing these next few weeks, and how they can help you. Seek out friends who are also experimenting with their diet or making big lifestyle changes, and find blogs or Facebook groups to follow, get inspired, and learn from. The more you can feel the love and support around you, the more likely you will not just stick through the diet, but thrive through it.

  4. Keep a Journal. It may feel tedious, but keeping a detailed food journal throughout the process will be extremely helpful as you become your own food detective. This was one of the things that I let fizzle and die early into my elimination diet, that I wish I wouldn’t have. There is so much you can learn by paying close attention to how you react to specific foods. Keeping a food journal will help you clearly identify both the foods that are giving you problems, and also the foods that make you feel great. You will be amazed at just how good you can feel when you remove what has been causing your body harm!

  5. Be Gentle on Yourself.  This may be the first time you have ever tried anything like this. Acknowledge and honor all that you are doing for yourself. Spend extra time prioritizing relaxation, quality sleep and self-care, whatever that looks like for you. For me, it was gentle yoga, walks around the neighborhood, and detoxifying evening baths. Remind yourself that, however challenging this is, it is temporary. If you do have a slip up and indulge in a food not in the diet, don’t give up and throw in the towel! Instead, use it as an opportunity for learning and self-reflection. Look at why you ate that food, how it made you feel, and what can you do to prevent it from happening during the rest of the diet.

I hope you are able to see that the Elimination Diet is not so much just about eliminating a laundry list of foods, as it is about finally finding what works best for your body. With a little bit of planning, patience, and a positive attitude, you can not only get through these next three weeks, but you can grow through these next three weeks.
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Topical Use of Castor Oil

3/31/2016

7 Comments

 
Authored by Dr. Pharis 

If you’re not familiar with castor oil you’re likely wondering what this oil is, and why it is so beneficial. Castor oil is derived from the plant Ricinus communis (castor seed). These seeds contain very high concentrations of the fatty acid ricinoleic acid, which has been shown to exert analgesic (pain reducing) and anti-inflammatory effects.(1) Additionally, studies have shown it has similar pharmacological properties to that of capsaicin, an anti-inflammatory compound from in chili peppers.(2)  In observational studies looking at the anti-inflammatory properties of ricinoleic acid, it recognized as a new capsaicin-like, non-pungent anti-inflammatory agent suitable for topical application.(2)
 
Through my years in practice, I have seen the use of topical castor oil demonstrate significant benefit in reducing a variety of symptoms. Common conditions for considering its application include:
  • Joint pain and swelling
  • Inflammation
  • Gas, bloating, abdominal cramping
  • Constipation
  • Uterine fibroids & non-malignant ovarian cysts
  • Menstrual cramps
  • Gallbladder and liver conditions
  • Detoxification
 
Utilized since the ancient Egyptian times, castor oil is not a new therapy. Castor beans were found in ancient Egyptian tombs dating back to 4000 B.C., and according to the Ebers Papyrus (an Egyptian medical text from 1500 B.C.) it was utilized to protect the eyes from irritation.(3) Using castor oil for medicinal purposes in the United States dates back to the 18th and 19th century pioneers, at which time it was labeled as a heroic cure for the treatment of everything from constipation to heartburn to inducing labor. With the primary function of castor oil traditionally being viewed as an oral cathartic and laxative, modern use has a stronger focus on its topical applications.
 
A 2011 study published in Complementary Therapies in Clinical Practice examined the effect of topical castor oil pack administrations on constipation in the elderly. This 14-day study involved 80% of study subjects who had been experiencing constipation for 10 years or longer. Results revealed “castor oil pack administration did not have an effect on the number of bowel movements or amount of feces, but decreased the feces consistency score, straining during defecation, and feeling of complete evacuation after a bowel movements, thus decreasing symptoms of constipation.”(4) While the mechanism of action is not fully understood, the benefits are becoming more and more clear.
 
In addition to practitioners of naturopathic and alternative medicine utilizing castor oil packs, several hospitals are starting to include this treatment as integrative therapy. The North Broward Hospital District, one of the ten largest hospital systems in the US and the largest in Florida, utilizes castor oil pack therapy for lung cancer patients to decrease the side effects of chemotherapy and aid detoxification in the lungs. Other institutions recommending castor oil packs for various treatments include the University of Maryland Medical Center as an integrative approach to pelvic inflammatory disease, irritable bowel syndrome, low back pain, kidney stones, and lung cancer; the Mercy Medical Center for the use of gallbladder disease and congestive heart failure; Allina Hospitals and Clinics for the use of pelvic inflammatory disease; and the Baltimore Washington Medical Center for the use of ulcerative colitis and pertussis.(5)
 
Castor oil packs are an affordable and easy option for the management of many health conditions, and best of all, they can be performed in the comfort of your home. If you are interested in utilizing this therapy but are uncertain if they are a good option for you, please consult your doctor.


Castor Oil Pack Instructions
 
Materials:
  • Piece of cloth (flannel, wool, or cotton), double layered, and cut to the size of the are of application
  • Plastic wrap or ace bandage to secure wrap in place and protect clothing from staining
  • Glass dish (to heat castor oil pack in)
  • Heating source (hot water bottle, heating pad)
  • Castor oil
  • Container with lid (for storage of castor oil pack)
Directions:
  1. Fold the piece of cloth so it is 2 layers thick
  2. Pour oil onto cloth until it is well moistened (this is your “castor oil pack”)
  3. Heat castor oil pack in glass dish in oven or microwave to a comfortable temperature
  4. Place castor oil pack directly over the targeted area while relaxing comfortably. Cover the pack with plastic wrap or an ace bandage to secure and to provide a protective barrier (note that the oil may stain clothing or bedding)
  5. Apply external heat source to keep the pack warm for the duration of its application (suggested time: 30 minutes)
  6. After removing the pack, cleanse the area with a dilute solution of water and baking soda (3 tbsp baking soda/quart of water)
  7. Store the pack in a covered container in the refrigerator between use, or up to several months. Each pack may be reused up to 20-25 times

* Castor oil packs should not be used over open wounds or ulcers, during heavy menstrual bleeding, during pregnancy, or over areas of malignancy or neuropathies.

** The above information is for informational and educational purposes only, and is not intended as a substitute for medical professional help, advice, diagnosis, or treatment. Please consult with your doctor to learn if castor oil packs are appropriate for you.

References:
  1. Vieira C, Fetzer S, Sauer S K, et al. Pro- and anti-inflammatory actions of ricinoleic acid: similarities and differences with capsaicin. Naunyn Schmiedebergs Arch Pharmacol. 2001;364(2):87-95.
  2. Vieira C, Evangelista S, Cirillo R, et al. Effect of ricinoleic acid in acute and subchronic experimental models of inflammation. Mediators Inflamm. 2000;9(5):223-228.
  3. Sims, Judith; Frey, Rebecca Gale. Castor Oil. Encyclopedia of Alternative Medicine, 2005 The Gale Group, Inc. http://www.encyclopedia.com/topic/castor_oil.aspx
  4. Arslan G G, Eser I. An examination of the effect of castor oil packs on constipation in the elderly. Complement Ther Clin Pract. 2011;17(1):58-62.
  5. Mein E A, Richards D G, McMillin D L, Nelson C D. Transdermal absorption of castor oil. Evid Based Integrative Med. 2005;2(4):239-244.
7 Comments

What's the deal with "Detox"?

5/5/2015

2 Comments

 
Authored by Jesse Haas, CNS, LN

Cleansing and detoxing have gotten so popular in the past few years with group and online programs promising weight loss, more energy, better sleep and more. There's a good reason why: toxic burden - the accumulation in our bodies of chemical compounds found in our food, air and water.

Detoxifying is naturally part of our daily cycle and is managed by two major organs: the liver and kidneys. These powerhouses filter out the junk and direct it to the exit routes (i.e. the colon and urinary tract). But what happens when we accumulate more toxins than our detoxification and elimination pathways can manage? Well, in some circumstances, toxic burden can result in disease. Most commonly toxins affect the immune, neurologic and endocrine systems resulting in symptoms such as autoimmunity, asthma or allergies, cognitive deficit, mood changes, reproductive dysfunction, changes in libido and glucose dysregulation. With that line-up of fun, you can see why detoxification is so important!

Sometimes it is necessary to take on a deep cleansing protocol, for which I recommend consulting with a practitioner who can tailor a program to your needs and guide you through the process. That said, all of us could benefit from supporting our organs of detoxification on a daily basis. Here are a few detox do's and don'ts:


  • Drink lots of water - this is the best way to cleanse the kidneys. Drink a minimum of 3 quarts per day and up to 50% of your body weight in fluid ounces.
  • Eat lots of deeply colored vegetables and fruits, like pomegranate, artichokes, leafy greens (kale, Swiss chard, red lettuce, etc.) and winter squash. Aim for 7 or more servings every day.
  • Avoid foods and drinks that compromise liver detoxification, especially fatty and fried foods, alcohol and caffeine.
  • Swap coffee for green tea...and drink a lot of it (4-6 cups per day)! 
  • Spice up your fare with ginger, garlic, chillies and turmeric.
  • Ensure that you are having at least 1 complete bowel movement daily.
  • Be active. Get your body moving for at least 20 minutes every day. 
  • Eat dinner at least 3 hours before you go to bed so that your body can focus on detoxifying instead of digesting while you sleep.
  • Sweat! Try doing sauna, vigorous exercise, hot yoga, whatever gets you sweating. Our skin is another major organ of elimination. Just make sure to shower as  soon as you are able to afterwards.
  • Don't forget, the best way to detox is to not 're-tox'- avoid chemicals as much as you are able to in your air, your water, your food, your cosmetics etc.
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Jesse Haas, CNS, LN is a licensed functional nutritionist and certified health coach. She was a founding partner of Wellness Minneapolis and was an active practitioner with the clinic from 2014-2022. To connect with her regarding functional nutrition and health coaching services, please follow this link.
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Thank you to Emma Freeman for many of the photos on this site.
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