Authored by Dr. Barrett and Jesse Haas, CNS, LN

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 

Authored by Dr. Barrett​ and Jesse Haas, CNS, LN

​Maintaining wellness all winter long is more important now than ever. Most of us face at least two major health challenges this time of year...but we're throwing in a suggestion for a third just in case!

First we think about our immune systems. Flu and cold season is always a challenge - this year that challenge is compounded by the COVID-19 pandemic and the incredible importance of staying well so our health care system can manage the influx of patients combating that disease.

In addition to maintaining robust immunity, our digestive tracts also tend to take a hit this time of year. The holiday feasts often introduce new foods to our meal plans and encourage overindulgence of both food and drink. Bloating, gas, diarrhea and constipation are common companions from Thanksgiving through Valentine's Day. Since our digestive tract and immune systems work together so closely, we can't address one without considering the other.

Getting a personalized health prevention and maintenance plan is always the gold standard, but here are a number of nutrients and supplements we often recommend to patients this time of year.


IMMUNE SUPPORTIVE NUTRIENTS AND BOTANICALS:

Vitamin D is always on the top of our list for immune-related health goals. Vitamin D deficiency is associated with increased risk of infection(1). Because we live so far north of the equator, Minnesotans are especially at risk of vitamin D deficiency. The UV-B rays we need to make vitamin D in our skin does not penetrate our atmosphere from approximately Labor Day to Memorial Day. This makes supplementing with vitamin D an imperative act of self-care through cold and flu season.  

Vitamin C is probably the nutrient most well-known for it's role in the immune system. This nutrient is a power antioxidant, helping to stabilize cells in our body that will attack and destroy viruses (2). Vitamin C is easy to get enough of in a plant-focused diet, but also a worthy contribution to the medicine cabinet. 

A word of caution regarding supplementing with vitamin C: high doses of ascorbic acid (the most common and least expensive form of the nutrient) will cause loose stool. Look for a product that contains bioflavonoids to reduce the risk of this side effect while still optimizing your antioxidant protection. 

Zinc lozenges are another worthy investment. Probably the second-most well-known immune system warrior, zinc actually kills viruses in the mouth and throat. Lozenges containing 3-5mg of zinc are great to have for when you feel that scratchiness in your throat at the onset of illness or as a preventative measure to suck on after forays out into public spaces.

Elderberry syrup is a traditional herbal remedy often used during flu season. Elderberries contain vitamins A and C as well as the flavonoids quercetin and rutin which may improve immune function. Elderberry is anti-viral particularly against the influenza (flu) virus and may even reduce the duration of the flu (3).  Traditionally elderberry syrup is used daily throughout flu season. For more information about elderberry syrup check out this blog post authored by Jesse. ​

Authored by Dr. Barrett

There is a common misconception that a fever is something that needs to be treated and controlled. Fever is a brilliantly designed mechanism for our body to fight infections. The fever induces a whole host of beneficial changes to our immune system. 

There is a trend of using fever reducers (antipyretics) in the case of viral infections and unfortunately the evidence shows this is not a beneficial practice. 

“There is mounting evidence that the increase of 1 to 4°C (1.8 to 7.2 °F) in core body temperature that occurs during fever is associated with improved survival and resolution of many infections. For example, the use of antipyretic drugs to diminish fever correlates with a 5% increase in mortality in human populations infected with influenza virus and negatively affects patient outcomes in the intensive care unit” (1). 

Artificially reducing a fever blunts the benefits listed above. Fever reduction with antipyretics can suppress antibody response and tends toward longer duration of viral shedding (2). In simpler terms, you can be contagious longer. 

So you develop a fever, now what? 

• Stay hydrated with water and unsweetened electrolyte beverages. Homemade ice pops can be very soothing. Consider making ice pops with herbal teas and coconut water. 
• Eat very lightly. Broth-based soups are ideal.
• Rest
• Use the Magic Sock treatment before bed each night. 
• If the fever is making you so uncomfortable that you aren’t staying hydrated properly and/or are not sleeping, it’s time to reduce the fever.

Ways to safely reduce a fever: 

• Soak washcloths in vinegar (white or apple cider) and place one over the forehead and one over the abdomen. 
• Take a lukewarm bath with about a cup of vinegar added.
• Homeopathic remedies work very well for fever but you will need a remedy matched to your symptoms. Reach out to your homeopath or naturopathic doctor for help in choosing a remedy. 
• Fever is not safe in every condition. If a patient has sepsis or neurological injuries fever can be damaging. Neither of these conditions should be managed at home. 

For more information about fevers in children, I recommend this blog written by a pediatrician. 

​
References

1. Fever and the thermal regulation of immunity: the immune system feels the heat (2015)
2. Adverse effects of aspirin, acetaminophen, and ibuprofen on immune function, viral shedding, and clinical status in rhinovirus-infected volunteers (1990).

Additional Reading on Fever

1. Fever: suppress or let it ride? (2015)
2. Fever and Antipyretic Use in Children (2011)
3. Fever management: evidence vs current practice (2012)​

Authored by Vanashree Belgamwar, BAMS

According to Ayurveda, learning how to live in harmony with the nature is very crucial in maintaining a great level of health and preventing diseases. Ayurveda has great tools to cope with the seasonal changes. Here is some helpful information about spring.

How Spring Manifests in the Doshas
Ayurveda says every dosha or functional principle in our body goes through a series of changes during every season. The doshas go through a cycle of accumulation, aggravation and coming back to balance, naturally as the seasons change. For example, Kapha dosha is accumulated in late winter, aggravated in the spring and comes back to its natural balance during summer. Hence, Spring is a high Kapha season where - no matter what unique constitution or Prakruti you have - Kapha dosha will naturally be aggravated in every constitution. This natural aggravation can be more bothersome to a Kapha prakuti person as they already have higher levels of Kapha dosha (i.e water and earth elements).

If you are in tune with your body and mind, you will observe that your system naturally asks for cleansing during spring. That is the reason why people feel like cleaning everything around them as soon as spring hits. This season is quite challenging as our doshas are utterly confused on where to settle down in our body due to the erratic temperatures. Spring is a transitional period from cold to hot weather which leads to a certain level of chaos in our body that can affect most of our systems. Kapha dosha’s place of work is the upper body - chest, lungs, head, sinuses...hence everyone is more susceptible to respiratory disorders during this period. Also, Kapha being a slow, dull and a heavy dosha can affect our digestion and metabolism in turn affecting our immunity and vitality. Our bodies naturally start holding onto water and fat a lot more during spring. Fluctuation in body weight is quite common in this season.

It behooves everyone to keep the Kapha in check using certain Ayurvedic principles. Ayurveda, works on the principle "like increases like and opposites balance." To balance the Kapha dosha we need to follow the diet and lifestyle that is opposite to the qualities of Kapha.


Balancing Kapha
Here are some helpful Ayurvedic tips to balance Kapha prakuti in the spring. Following these recommendations will also strengthen your respiratory system and support your digestive fire during this transition season:

1. Eat a warm, cooked diet. Raw and cold meals can put extra pressure on the digestive fire creating a lot of digestive toxins in the gut that can decrease immunity.
2. Resist the urge to eat heavy, oily, deep fried food, sweets, bakery goods and heavier carbs.
3. Avoid watery and heavy fruits like watermelon, grapes and cucumber.
4. Exercise at least 30 minutes a day to counteract the dull, lethargic quality of Kapha. Avoid exercising outside in the cold, which can aggravate Kapha and make your respiratory system more prone to infections and allergies.
5. Use warming (thermogenic) spices in your cooking. Cinnamon, cardamom, ginger, cumin, coriander and turmeric support your digestive fire and help your immune system. Spices also keep your metabolism active that helps to maintain a healthy weight during spring.
6. Drink only warm water or teas. Cold drinks can aggravate the Water and Earth elements in your body, clogging the subtle channels that can then lead to sinus infections, runny nose, congestion and other respiratory issues.
7. Keep your nasal passages well oiled and moist to avoid allergies. Use Nasya oil (available at Wellness Minneapolis), 2-3 drops of ghee or plain sesame oil to do Nasya. Administering oil drops in each nostril help coat the nasal passages to avoid allergens sticking to the nasal cavity. 
8. Spring is the most ideal season to do an Ayurvedic mono-diet kitchari cleanse to reset and rejuvenate. Always do a cleanse under the guidance of an Ayurvedic practitioner.
   

If you can keep your Kapha dosha in check during spring then it is the most enjoyable and a pleasant season that brings a lot of growth, nourishment, stability and utmost relaxation. Transition is inevitable but supporting your body through this change is completely doable, this is where Ayurveda can be very beneficial. 

​Authored by Dr. Barrett
​
No, this is not an article about hand-washing (I hope we are all up to speed on that subject by now). It’s been a difficult few weeks to say the least. Do you have the urge to lay on the couch and eat chips all day? I hear you. I have been there too. But now more than ever it’s important to put your health first. 

The majority of Americans will be infected with SARS-COV-2 (the virus that causes COVID-19) by the end of the year. I think a lot of Americans are asking themselves "what can I do to help and how do I stay healthy?" Dr. Tom Frieden, former director of the CDC, said we should “increase personal health resilience.”

This is music to my ears. 

As a naturopathic doctor I work to help my patients increase their health resilience: how quickly and easily your body can adapt to health stressors. A majority of Americans have at least once chronic health condition, showing low health resilience.
​

​People with chronic illnesses are most at risk of having complications from COVID-19. Dr. Frieden said “There has never been a better time to quit smoking, get your blood pressure under control, make sure that if you have diabetes it’s well controlled.” I couldn't agree more. I also have a few more items to add to his list.  

Adequate sleep
Adults need at least 7 hours of sleep per night. I also encourage patients to have a consistent sleep wake cycle with limited use of blue light emitting devices an hour before bed to optimize melatonin production. 

Maintain physical activity
Regular physical activity may be the best thing we can all do to stay healthy and increase our health resilience. Physical activity is a pillar of healthy living. What kind of exercise and how much will depend on many factors. Daily walking is an excellent idea for almost everyone. 

Proper hydration
Hydration keeps our skin and mucous membranes in tip top shape to do their jobs keeping viruses and bacteria at bay. If you do become ill hydration becomes even more important because viral symptoms such as fever and cough are dehydrating. 

Increase fruit and vegetable intake 
Ideally consume 5-7 servings of vegetables per day along with 2-3 servings of fruit. This takes work! Frozen vegetables can be just as nutritious as fresh. Even canned vegetables are better than no vegetables! 

Spend time outside
​I really can’t say enough good things about spending time in nature. Spending just 15 minutes outside can help raise your vitamin D levels. Nature also has an uncanny way of soothing us when we are stressed. I often encourage patients to get outside even if it’s just walking around the block. Please maintain at least 6 feet of distance between yourself and others even when you are outside. 

Our bodies are resilient and you have the power to improve your health. 

You are not in this alone. I am so happy to help you create a personalized plan to increase your health resilience.

Learn more about the Wellness Minneapolis team and how they can support you as well. 

To read the full article from Dr. Tom Frieden, follow this link.

Authored by Dr. Barrett

Magic Socks acts to reflexively increase circulation and decrease congestion in the upper respiratory passages, head, and throat. It has a sedating action and many patients report that they sleep better during the treatment. This treatment is also effective for pain relief and increases the healing response during acute infections. The wet sock treatment is best if repeated for three nights in a row, or as instructed by your provider.
 
Indications:

• Sore throat or any inflammation or infection of the throat
• Nasal congestion or sinus infections
• Upper respiratory infections, coughs or bronchitis
• Ear infections
• Neck pain
• Headaches or migraines

 
Supplies:

• 1 pair white cotton socks
• 1 pair thick wool socks
• Towel
• Warm bath or warm foot bath

 
Directions: This therapy should be timed for when you are about to go to bed or take a nap.

1. Warm your feet first. This is very important as the treatment will not be as effective and could be harmful if your feet are not warmed first. Warming can be accomplished by soaking your feet in warm water for at least 5-10 minutes or taking a warm bath.
2. Dry off feet (and body) with a dry towel.
3. Take a pair of cotton socks and soak them completely with cold water. Be sure to wring the socks out thoroughly so they do not drip.
4. Place cold wet socks on feet. Cover with thick wool socks. Go directly to bed and cover yourself warmly with blankets - avoid getting chilled.
5. Keep the socks on while you rest, for a minimum of 30 minutes. If you use the socks overnight you will find that the wet cotton socks will be dry in the morning.

Repeat this process for 3 treatments on consecutive days upon first signs of illness. Magic socks can also be worked into a regular self-care routine. 

This process may sound bizarre and uncomfortable upon reading these instructions. Don't knock (your socks off) before you try it! Share you experience in the comments below. 

Authored by Dr. Brittany Stamer

Hydrotherapy is the use of water as a healing modality. Water has been used for centuries and across many different cultures and continents - from Europe to China to Turkey - to enhance health and vitality.  In one way or another, it is still used today in almost every culture.
 
The ways water is and has been used is numerous. This is because water can provide a wide variety of health benefits. This can depend on if the water is being used internally or externally. The health benefits can also differ depending on the quality of the water, the pressure, the length of the treatment, the temperature, and the patterns in which it is applied.
 
Hydrotherapy can be a specific treatment performed by a healthcare practitioner or it can be used in our daily lives. It can be as simple as home remedies like hot and cold showers, ice packs for a sprained ankle, herbal compresses, Epsom salt baths, nasal irrigation, enemas, or Magic Socks while ill (see @wellnessmpls on Instagram for a demo of how to use this form of hydro at home). It can also be a treat like mineral baths or hot springs where the water contains certain minerals. It can be meditative like float tanks. Hydrotherapy can even range to include saunas, mud baths, and spa treatments. A more specific version of water therapy is one of my personal favorite treatments called Constitutional Hydrotherapy.
 
Constitutional hydrotherapy was developed by Dr. Otis G. Carroll in the Pacific Northwest in the early 1900s. This treatment combines water therapy with mild electrical stimulation to promote the overall health of patients. Even more specifically it is the practice of alternating hot and cold towels with the use of a sine wave.
 
Specifically, the hot and cold contrast works by dilating and constricting blood vessels, increasing blood flow and lymph flow throughout the body, especially to organs of elimination such as our skin, liver, kidneys, intestines and lungs. While the sine wave gently stimulates nerve input to these organs, as well as to nerves throughout the entire body, which helps to tonify and support appropriate input to and from the nervous system.
 
Although this treatment is gentle, it is can have profound effects. Constitutional hydrotherapy can be performed in-office by a health practitioner or can be done at home with simple modifications. The treatment in-office is often a more powerful treatment due to the addition of the sine wave and the ability to be treated by someone else other than yourself.  
 
Hydrotherapy can be used in acute health conditions for a few days in a row until the illness resolves. It can also be used to support people through their chronic health conditions. It can aid in digestive support, supporting healthy mood, improving immune function, relaxing muscles, and can aid in detoxification. The treatment works by stimulating the body’s own innate ability to heal.
 
The treatment is ideally performed in a relaxing environment allowing the patient to be in a parasympathetic state. This is our rest and relax state. In our busy culture, finding time to be in this restful state is very important for our health. This state of relaxation is promoted by the treatment itself, but can also be enhanced with diffused essential oils, calming music, and dim lights. The entire treatment takes around one hour. Vitals, including blood pressure, respiration rate, pulse rate, temperature, and blood oxygenation are taken before and after treatment to measure the body’s response to treatment.
 
Constitutional hydrotherapy is best used as a part of a comprehensive, individualized treatment plan.
 
Hydrotherapy, as a whole, is a great way to promote self-care while also incorporating one of the most important parts of nature into our daily lives!
 
 
References:
Boyle, Wade, and Andŕe Saine. Lectures in Naturopathic Hydrotherapy. Buckeye Naturopathic Press, 1988.
Thrash, Agatha M., and Calvin L. Thrash. Home Remedies: Hydrotherapy, Massage, Charcoal, and Other Simple Treatments. NewLifestyle Books.

Authored by Dr. Montgomery

Flu-season stressing you out? Make sure to include this key tool in your immune boosting arsenal!
 
The flu is here. If you haven’t already succumbed to it, you likely know someone who has. If you’re like me, you’re doing any and everything to prevent it.
 
Even when the flu vaccine is at optimal effectiveness, most healthcare providers agree that it’s the simple things that can keep your immune system strong - adequate sleep, eating a good diet that’s low in sugar, and washing hands.
 
In addition to these practices, I also recommend my patients get regular acupuncture during the flu season. Why? It’s simple.

• Acupuncture helps us adapt to stress. Why is this important? Studies show that chronic stress can lower immune function. While we can’t always avoid all stress, we can support our body’s ability to adapt to it. Acupuncture helps this by forcing us to take a time-out and get out of our heads, and into our bodies. Studies show acupuncture helps decreased cortisol levels in stressed humans. Most people find sessions relaxing and rejuvenating, which helps with point #2:
  
  
• Acupuncture boosts immune function. A growing amount of research is demonstrating how acupuncture can benefit the immune system, including raising Secretory IgA levels. This, in turn, offers us more protection against microbes that have an affinity for respiratory and digestive mucosa.
  
  
• Acupuncture helps us sleep. This is vital to healthy immune function and stress management. Better sleep means more robust immune function to prevent the flu, and quicker recovery if and when the flu strikes.

 
If you’ve already suffered through the flu this season, keep in mind the best way to support our health is to support it during the off-season. With this in mind, consider acupuncture as an ongoing tool for your health all year long!

Authored by Dr. Pharis

Just like that – summer is over, kids are back in school, and fall & winter is in the not too distant future. Before we know it the constant coughs and sniffles will begin, illnesses will spread through classrooms, and sick days will commence. It can be a dreaded time of the year for many parents.
 
Keep in mind that illness is inevitable. We’ve all gotten sick at some point in our lives, and there’s a really good chance we will all get sick again. Children are no different – in fact their young immune systems rely on exposure to germs to help stimulate and strengthen immune health for a lifetime to come. That said, chronic illness and delayed recovery time are not necessarily normal, and may in fact be a sign of a weakened immune system. As the school year begins now is the time to support your child’s health to keep their immune system strong and robust. Incorporate these daily guidelines into your routine to reduce chances of infection and illness, and to promote speedier recovery times.

• Hygiene: Good hand hygiene is the most effective way to prevent infections from spreading. Even when our hands look clean they still can be carrying germs. This is because germs are so small we aren’t able to see them with the naked eye. Washing hands often and well is the best way to beat these tiny warriors. Remind your child to wash hands often while at school – before snacks and meals, after using the restroom, and at the end of the day when they leave the classroom. Additionally, teach your little ones to cough and sneeze into the arm or elbow of their sleeve. This will further decrease the likeliness of contaminating hands and spreading germs.
  
  
• Sleep: Ensure your child maintains their normal sleep regimen.  Studies show inadequate levels of sleep can suppress immune function, increase chances of contracting illnesses, and decrease recovery time. Recommended amount of sleep: ages 3-5 need 10-13 hours, ages 6-13 need 9-11 hours, ages 14-17 need 8-10 hours
  
  
• Diet: Follow these general guidelines to keep your immune system strong and defensive.
  • Increase vegetable & fruit intake: 2 servings of veggies per meal, and 1 serving of fruit per meal (berries are best)
  • Consume fermented foods daily (kombucha, sauerkraut, kimchi, cortido)
  • Eliminate most sugar, including sugary drinks and fruit juices
  • Eliminate/reduce most dairy including cow’s milk, cheese, yogurt, ice cream
    
    
• Hydration: On average, a child’s body is composed of 65% water! This large percentage of water is required for many functions including flushing waste and toxins from the body. Additionally, inadequate water intake can make mucus membranes parched and dehydrated, leading them to be more susceptible to inflammation, irritation, and infection.
  • Water should be the main (or only) form of hydration for children. Avoid fruit juices and sweetened beverages as sugar can further depress immune function. Help keep your child hydrated by letting them select a personal water bottle they can keep with them at school, after school events, and next to their bedside.
    
    

• Outdoor time: Spending time outdoors has many benefits on health and the immune system. For starters, playing outdoors encourages movement - an important component for circulation, lymphatic drainage, and restful sleep. A moderate amount of exposure to sunlight is also important for synthesis of Vitamin D, a necessary nutrient to fight infection and prevent chronic conditions such as asthma. Encourage your child spend a minimum of 30-60 minutes outdoors after school each day!
  
  
• Nutritional supplements​: While hygiene, sleep, diet, hydration, and outdoor time should be the focus of supporting your child’s health, nutritional supplements can be a great adjunct to prevent and fight infection. As we make the transition into fall and winter months consider supplementing your child with a multivitamin, probiotic, omega-3 fatty acid, vitamin C, and elderberry syrup. Elderberry has both immune boosting and antiviral properties, making it a great option for both prevention and treatment of illness. Consult with your healthcare provider to determine what supplements and doses are appropriate for your child.

References
​Paruthi S, Brooks LJ, D'Ambrosio C, et al. Consensus Statement of the American Academy of Sleep Medicine on the Recommended Amount of Sleep for Healthy Children: Methodology and Discussion. J Clin Sleep Med. 2016;12(11):1549–1561. Published 2016 Nov 15. doi:10.5664/jcsm.6288 
Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439–458. doi:10.1111/j.1753-4887.2010.00304.

Authored by Dr. Sara Jean Barrett

We have trillions of microorganisms (bacteria, viri, parasites) living in our intestinal tract. This is called the microbiome or gut microbiota. Your microbiome starts to develop the moment you are born and complete colonization occurs within the first three years of life. Factors such as mode of delivery, antibiotic exposure, and feeding patterns determine the health of your particular microbiome. The microbiome is constantly in flux the rest of our lives. What we are exposed to, how we eat, our stress levels and more all influence our microbiome. For example, exposure to furry pets in infancy and young childhood reduces the risk of atopy (allergies, eczema and asthma) and being overweight by increasing levels of certain organisms. It is even more beneficial if you grow up on a farm! Starting at birth, our microbiome helps train the developing immune system. The commensal (good) microbes can directly attack the disease causing microbes signaling to the human immune system when to launch an attack. This training also includes teaching the immune system to ignore harmless stimuli (such as pollen or even self tissue). Without this critical training we are more at risk for conditions such as autoimmune disease and allergies. When our gut microbiome is in a stable, harmonious place this is called ‘symbiotic’. When our microbiome is unstable or out of balance it is called ‘dysbiotic’. We are finding that a dysbiotic flora or dysbiosis is a factor in many conditions. Our microbiome plays a significant role in many aspects of our health ranging from the obvious gastrointestinal conditions such as IBS, constipation, diarrhea, and inflammatory bowel disease to the less obvious such as psychological resilience, mental health, autoimmune disease, allergies and much more.
 
We know what we eat significantly impacts the health of our bodies and it also significantly impacts our microbiome. For example, one study found that switching from a low fat, plant polysaccharide rich diet to a high fat, high sugar (standard American diet) shifted the entire microbiome in one day. One day! The majority of our microbiome lives in our large intestine and they feed off of the food we eat. At the end of this article I list out some ways to feed your beneficial flora.
 
Last year a comprehensive review of recent research in the microbiome-gut-brain axis revealed that the vagus nerve plays an important role in the communication between the gut and brain. The exciting part is that the information is bidirectional. That’s right, your ‘gut instinct’ is now backed by science. They have even gone as far as looking at the microbiota of people who stay calm during stressful events and found they share common microbiome traits. So there might be a correlation between resilience and your microbiome. Are you getting a sense of just how important the microbiome is to your health? Data published in March of this year shows that social stressors can change the microbiome in hamsters and that the bacteria present in the GI tract prior to social interactions predicted outcomes of those interactions. The hamsters that ‘won’ in the social interactions had similar microbiomes. Pretty incredible.
 
What do we do with all of this information? Don’t run out and spend a lot of money on one of these new stool tests that will tell you all about your microbiome. They are interesting but not very clinically useful, yet. I am excited about the possibilities for medicine as we continue to learn more. Predicting health based on your microbiome and altering it to improve your health is very exciting. For now, consider how your eating habits and vagal nerve health can positively influence your microbiome.
 
Take home tips:
 
As mentioned above the vagus nerve is an important connection between the gut microbiome and the brain. Healthy vagal tone is indicated by a slight increase in heart rate when you inhale and a slight decrease in heart rate when you exhale. You can increase your vagal tone with any of the following activities:

• Deep diaphragmatic breathing with a slightly longer exhale
• Loving kindness meditation
• Singing, especially singling loudly enough to us the muscles in the back of your throat.
• Gargling at least once daily, loudly to use the muscles in the back of your throat.
• Laughter- the deep belly shaking eye watering laughter.

 
You can keep your microbiome healthy by:

• Consuming fiber daily from a variety of sources. It is an important food source for your microbiome. Most patients in my practice are not consuming enough fiber in their diets. I recommend around 30-35g daily on average but that changes depending on the individual.
• Minimizing processed and high sugar foods in your diet.
• Consuming fermented foods
• Avoiding excessive use of antibiotics.

 
Resources:
Yang, Irene, Elizabeth J. Corwin, Patricia A. Brennan, Sheila Jordan, Jordan R. Murphy, and Anne Dunlop. “The Infant Microbiome: Implications for Infant Health and Neurocognitive Development.” Nursing Research 65, no. 1 (2016): 76–88.
Tun, Hein M., Theodore Konya, Tim K. Takaro, Jeffrey R. Brook, Radha Chari, Catherine J. Field, David S. Guttman, et al. “Exposure to Household Furry Pets Influences the Gut Microbiota of Infants at 3–4 Months Following Various Birth Scenarios.” Microbiome 5, no. 1 (April 6, 2017): 40.
Turnbaugh, Peter J., Vanessa K. Ridaura, Jeremiah J. Faith, Federico E. Rey, Rob Knight, and Jeffrey I. Gordon. “The Effect of Diet on the Human Gut Microbiome: A Metagenomic Analysis in Humanized Gnotobiotic Mice.” Science Translational Medicine 1, no. 6 (November 11, 2009): 6ra14.
Lima-Ojeda, Juan M., Rainer Rupprecht, and Thomas C. Baghai. “‘I Am I and My Bacterial Circumstances’: Linking Gut Microbiome, Neurodevelopment, and Depression.” Frontiers in Psychiatry 8 (2017).
Georgia State University. "Social stress leads to changes in gut bacteria." ScienceDaily. ScienceDaily, 8 March 2018.

Authored by Dr. Sidney Pharis

What are tonsils, anyway?
Let’s begin with a short anatomy and physiology review of the tonsils, and for the sake of being inclusive, let’s discuss the adenoids as well. Tonsils and adenoids are a part of the immune system and the body’s first line of defense. Our tonsils are the two round lumps found in the back of the throat, and our adenoids are located higher up in the throat behind the nose and roof of the mouth. The role of these glands is to sample bacteria and viruses that enter through our mouth and nose and to provide a first line of defense against the external world.
 
Swollen and enlarged tonsils is a very normal symptom for children to experience from time to time, and typically indicates the immune system is on heightened awareness to protect and clear an infection in the upper respiratory tract. In normal functioning tonsils this enlargement and swelling is transient, with their size decreasing after the body clears the insult it has encountered. Unlike adults a child’s immune system is immature and constantly learning, making it normal for children to have more upper respiratory infections relative to adults. That said, chronically enlarged and habitually infected tonsils can be a sign of underlying dysfunction and can pose secondary health concerns for parents.
 
When are tonsils problematic?
Chronically enlarged and swollen tonsils can pose secondary health concerns and symptoms such as snoring, frequent waking at night, or difficulty swallowing. In extreme cases tonsils may be large enough to cause obstructive sleep apnea (OSA) when a child is lying down. If your child suffers from any of these symptoms it’s important to have a health care practitioner assess them in the case of more serious pathology.
 
Uncertain if your child might be suffering from enlarged tonsils? Here are some common symptoms to look for:

• Mouth breathing
• Noisy breathing
• Snoring or snorting at night
• Restlessness during sleep and/or pausing in breathing for a few seconds at night (possible sleep apnea)
• Difficulty eating or swallowing, and reduced appetite
• Chronic runny nose
• Recurrent ear infections
• Changes in the ability to talk, loss of voice

 
Conventional management of enlarged tonsils is limited, with typical recommendations residing at opposite end of the spectrum: watch-and-wait or surgical removal. Tonsillectomies (and tonsilloadenoidectomies, or T&A for short) are one of the most common surgeries performed on children1, however, the number performed has dropped significantly over the past few decades due to the possibility of acute complications from surgery. Approximately one in five children who undergo a tonsillectomy experience a complication such as difficulty breathing or prolonged bleeding1.
 
Additionally, studies have shown long-term health complications as an outcome from childhood removal of tonsils and adenoids. A study published in 2018 by the Journal of the American Medical Association looked at long-term implications of removing tonsils in childhood. More than one million individuals in Denmark who had tonsils and/or adenoids removed between 1979 and 1999 were followed up to age 30. Results revealed a 2- to 3-fold increase in diseases of the upper respiratory tract, a 17% increase in the risk of general infectious disease, and an overall increase in allergies2.
 
Taking this study into account, it seems reasonable to follow a watch-and-wait approach. But if you are a parent of a child who suffers from any of the previously mentioned secondary concerns you know firsthand how hard it is to sit back and watch your child experience any level of discomfort. To all of you parents, you’ll be happy to know there is a lot you can do to help improve your child’s sympomts.
 
Naturopathic management of chronically enlarged tonsils
Every child has a unique set of circumstances contributing to their state of health including birth history, previous illnesses, diet, environmental exposures, sleep, hydration, genetics, and so much more. Each of these elements needs to be taken into consideration when searching for underlying causes of why a child has chronically enlarged and/or infected tonsils. However, one item we can safely assume these individuals have in common is inflammation. Put simply, inflammation is an immune response and the body’s attempt to protect itself. In the case of chronic inflammation, one or multiple persistent immune challenges may exist. Identifying and removing these insults often can provide significant resolution in symptoms.
 
Investigation of immune challenges includes looking at both dietary and environmental exposures. Common dietary culprits include dairy and refined sugars, but in some individuals the removal of only these two food sources may not be enough. Looking at an IgG/IgA food sensitivity panel is helpful in these cases as it can target specific foods contributing to an individual’s chronic immune response. Similarly, investigating and removing specific environmental insults such as mold, dust mites, and animal dander can provide significant improvement. Using a HEPA filter in the child’s bedroom and home can be useful to help remove these environmental irritants.
 
General immune and upper respiratory support through diet and supplements is also necessary. In addition to limiting inflammatory foods it’s important to consume a whole-foods diet rich in vitamins, minerals, antioxidants, protein, and healthy fats. Supplementation with items such as larch arabinogalactans, elderberry, vitamin C, zinc, probiotics, and various homeopathic remedies help support normal immune function and decrease inflammation.
 
** 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. If you have concerns about your child’s health, please consult with your doctor for proper assessment and treatment.
 
RESOURCES:

1. C McCarthy. Harvard Health Publishing, Harvard Medical School. March 20, 2018.  Does your child need a tonsillectomy?
2. S. Byars, S Stearns, J Boomsma. Association of Long-Term Rick of Respiratory, Allergic, and Infectious Disease With Removal of Adenoids and Tonsils in Childhood. JAMA Otolaryngol Head Neck Surg. July 2018; 144(7):594-603.
3. American Academy of Otolaryngology; 2018. Tonsils and Adenoids, Patient Health Information; https://www.entnet.org/content/tonsils-and-adenoids.

Authored by Dr. Pharis 

Naturopathic medicine is a comprehensive system of care that combines our modern understanding of health and disease with traditional, natural healing techniques. It is aimed at improving health and addressing illness in people of all ages, with a focus on prevention and whole-patient care. In addition to prevention, the true essence of naturopathic medicine is to seek out and treat the underlying cause of disease rather than focus solely on symptomatic treatment. Naturopathic doctors are trained to practice evidence-based medicine while simultaneously adhering to its underlying philosophy. The practice of naturopathic medicine is defined by its principles rather than its methods or modalities. Where methods are chosen upon the basis of patient individuality, principles act as the cornerstone guidelines of any naturopathic practice. Naturopathic doctors work to restore balance in a gentle and effective way, minimizing the potential for side effects. Above all, naturopathic medicine honors the body’s innate wisdom to heal.
 
Principles of Naturopathic Medicine

• First Do No Harm: Naturopathic doctors follow three guidelines to ensure their patient’s safety:
  1) Utilize methods and medicinal substances which minimize the risk of harmful side effects, using the least force necessary to diagnose and treat;
  2) Avoid when possible the harmful suppression of symptoms;
  3) Acknowledge, respect, and work with the individual’s self-healing process.

 

• The Healing Power of Nature: Naturopathic medicine recognizes an inherent self-healing process in each person. Naturopathic doctors work to support this by recognizing and removing obstacles to healing and recovery, and to facilitate and augment this inherent self-healing process.

 

• Identify and Treat the Cause: Naturopathic doctors seek to identify and remove the underlying causes of illness. They understand the importance of treating the root cause of disease, rather than suppressing symptoms.

 

• Treat the Whole Person: Naturopathic doctors take the time to understand each person’s unique physical, mental, emotional, genetic, environmental, and social factors that contribute to one’s state of health. This allows naturopathic doctors to tailor individual treatment protocols to each patient.

 

• Doctor as Teacher: Naturopathic doctors educate their patients and encourage self-responsibility for health. They also recognize and employ the therapeutic potential of the doctor-patient relationship.

 

• Prevention is the Best Medicine: Naturopathic doctors emphasize the prevention of disease by assessing risk factors, and recommending appropriate interventions to maintain health and prevent illness.

 
Naturopathic Doctor Education and Training
Licensed naturopathic doctors have scientific medical training and are required to complete an undergraduate degree as well as an intensive four-year medical program at an accredited institution. Naturopathic medical students receive training in the same basic sciences as conventional medical students with additional coursework in holistic and nontoxic approaches to therapy. The curriculum includes in-depth training in diagnosis and treatment of disease, with an emphasis on disease prevention and wellness optimization.
 
Graduates from naturopathic medical schools are additionally required to pass a comprehensive Naturopathic Physicians Licensing Exam (NPLEX). Successful completion of this exam allows naturopathic doctors to become licensed or registered in the jurisdiction which they practice. There are currently 19 states that have laws regulating naturopathic physicians, including Minnesota.
 
Naturopathic doctors are trained in primary care and are experts in the field of natural medicine.  Their training prepares them to treat all aspects of family health and wellness, from pediatrics to geriatrics. Many individuals choose to further specialize by taking additional continuing education coursework or completing a residency program. Naturopathic doctors use a holistic, individualized approach to assessment and treatment with a focus on prevention and self-care. Therapies used by naturopathic doctors are tailored to meet individual needs, factoring in the physical, social, emotional, and spiritual aspects of each patient. Depending on the state, therapeutic modalities used by a naturopathic doctor may include any of the following:

* Not currently practiced in Minnesota

Naturopathic doctors work in conjunction with all other branches of medical science, and will refer patients to other practitioners for diagnosis or treatment on a case-by-case basis.
 

Working with a Naturopathic Doctor
At Wellness Minneapolis our team of Naturopathic Doctors pride themselves on delivering individualized healthcare. We ensure each patient leaves feeling listened to, cared for, and treated as a unique individual. Our providers specialize in a variety of health conditions along with general wellness and preventative medicine. Initial office visits last between 75-90 minutes, allowing for optimal time to learn about your health concerns and goals, health history, and to provide a unique treatment plan. We value the extended amount of time we spend with our patients, and find it an essential component to get to the root cause of one's health concerns. To assist in the diagnostic process both conventional and/or functional lab work may be ordered. A follow-up visit is typically scheduled between 4-6 weeks after the initial visit to reassess symptoms, check progress with initial treatment recommendations, and to review any labs that were ordered. Subsequent visits are scheduled as needed and dependent upon the goals and needs of each individual.

If you are unsure if our model of care is the right fit for you, call our office to schedule a free 15-minute phone call with one of our providers. We look forward to serving you and your loved ones, and assisting you on your journey to health.

Authored by Dr. Barrett

At Wellness Minneapolis we talk about reducing sugar intake…a lot. What’s the big deal with sugar? As a person who struggles with several ‘sweet teeth’ let me tell you there is a big problem. Not only is sugar incredibly damaging to our bodies but it is also a hard habit to break. Several research studies have shown it can be as addictive as drugs such as cocaine 1. When we eat carbohydrates they are broken down in to sugar, which enters our blood stream. The glycemic index was created to explain how different kinds of carbohydrates directly affect blood sugar. Foods with a low glycemic index like whole oats are digested slowly which only causes a gradual rise in blood sugar. Foods such as a white potato have a high glycemic index and can spike blood sugar quickly. Our bodies use sugar, fat and protein for fuel. Interestingly, a human can survive consuming zero carbohydrates (sugar) and instead acquire all energy from proteins and fat. Carbohydrates are not a required food group as some old food pyramids (below) would have you believe. This doesn’t mean that we should remove all carbohydrates from our diets but we should be cautious with our intake and instead focus on a diet high in vegetables.
 

What are the dangers with consuming a diet high in carbohydrates particularly high glycemic carbohydrates?
 
Increased risk for:

• Dementia 2,3
• Heart disease 4
• Obesity
• Type 2 Diabetes
• Non Alcoholic Fatty Liver Disease (NAFLD)

 
Even in people who don’t have chronically high blood sugar (diabetes) elevated blood sugar is associated with dementia. 5 Even in healthy people, having your blood sugar be closer to the higher end of the range of normal can have negative effects on your brain. Pretty shocking!
 
When we think about dietary risk factors for heart disease sugar is not usually high on the list, but it should be! A 20-year prospective study of 82,802 women looked at the relationship between lower carbohydrate diets and heart disease. Women who ate low-carbohydrate diets had a 30 percent lower risk of heart disease. It is important to note that the benefit was higher when the protein and fat sources were obtained from vegetables.6  More evidence of the heart benefits from a lower-carbohydrate approach comes from a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) A healthy diet that replaced some carbohydrate with protein or fat did a better job of lowering blood pressure and “bad” LDL cholesterol than a healthy, higher-carbohydrate diet. 7,8
 
NAFLD is quickly becoming the most common liver disease worldwide. This condition is almost entirely related to overconsumption of carbohydrates. The vast majority of NAFLD cases develop in conjunction with insulin resistance or metabolic syndrome. This preventable liver disease is also becoming a major cause for liver transplants. Patients with elevated blood sugar will try to limit the glycemic load by consuming sweeteners high in fructose such as agave. High fructose sweeteners advertise on their label that they are low glycemic and therefore have less effect on blood glucose levels. This is true, but what the label doesn’t tell you is that fructose is much more damaging to the liver and a causative factor in NAFLD 9. I recommend patients avoid sweeteners high in fructose, especially high fructose corn syrup.
 
There is no perfect diet that everyone should follow but if you have a family or personal history of diabetes, dementia, obesity, heart disease or fatty liver disease you may want to consider limiting your sugar intake and consuming whole grain carbohydrates in moderation.

The pyramid below represents an anti-inflammatory diet rich in vegetables, healthy fats, protein and whole grain carbohydrates in moderation. 

References:
1.Ahmed, SH. Guillem, K. Vandaele Y. Sugar addiction: pushing the drug-sugar analogy to the limit. Curr Opin Clin Nutr Metab Care. 2013 Jul:16(4): 434-9
2.Crane PK, Walker R, Hubbard RA, et al. Glucose Levels and Risk of Dementia. The New England journal of medicine. 2013;369(6):540-548. doi:10.1056/NEJMoa1215740.
3.Ohara T. Doi Y, Ninomiya T. Hirakawa Y et al. Glucose tolerance status and risk of dementia in the community: the Hisayama study. Neurology. 2011 Sep 20;77(12):1126-34.
4.Quanhe Yang, PhD1; Zefeng Zhang, MD, PhD1; Edward W. Gregg, PhD2; et al
Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults JAMA Intern Med. 2014;174(4):516-524
5.Ravona-Springer R, Schnaider-Beeri M. The association of diabetes and dementia and possible implications for nondiabetic populations. Expert review of neurotherapeutics. 2011;11(11):1609-1617. doi:10.1586/ern.11.152.
6.Halton TL, Willett WC, Liu S, et al. Low-carbohydrate-diet score and the risk of coronary heart disease in women. N Engl J Med. 2006;355:1991-2002.
7.Appel LJ, Sacks FM, Carey VJ, et al. Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. JAMA. 2005;294:2455-64.
8.Swain JF, McCarron PB, Hamilton EF, Sacks FM, Appel LJ. Characteristics of the Diet Patterns Tested in the Optimal Macronutrient Intake Trial to Prevent Heart Disease (OmniHeart): Options for a Heart-Healthy Diet. Journal of the American Dietetic Association. 2008;108(2):257-265. doi:10.1016/j.jada.2007.10.040.
9.Vos MB, Lavine JE. Dietary fructose in nonalcoholic fatty liver disease. Hepatology 2013 Jun;57(6):2525-31.

Homemade onion ear muff: (see image above)

• Cut a whole onion in half (Scoop out a couple inner layers to create a cup to surround the ear)

• Heat onion in oven (250 – 300 degrees) for approximately 15 minutes or until the onion is      warmed and juices are visible on the surface.

• Wrap onion in a cheese cloth and allow onion to cool to a temperature that is comfortable to place over the ear

• Cup onion over the affected ear for 15 minutes

• Repeat as necessary to reduce pain and inflammation

** 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. If you suspect your child has an ear infection, please consult with your doctor for proper assessment and treatment.


Resources:

1.   http://www.webmd.com/cold-and-flu/ear-infection/understanding-otitis-media-basics
2.   http://avivaromm.com/ear-infections-part-1-6-sure-fire-tips-for-preventing-kids-earinfections-and-antibiotic-overuse-naturally
   
   

(Excerpt from this article in the New York Times on Bone Broth)

Authored by Jesse Haas, CNS, LN

As soon as the snow melted, my throat started itching and sneezing become my preferred past time. Allergies are the pits so I am thankful mine have improved over the years. There was a time when spring would make me miserable with watery eyes and nasal congestion, but I now have very mild symptoms. 

If you also suffer from seasonal allergies, put these simple tips to the task and get some natural allergy relief:

• Rinse allergens like dust, dander and pollen out of your sinuses with a saline solution in a neti pot or other sinus irrigation system. For added benefit use Sinus Congestion essential oil before using your neti pot or add a few drop of Goldenrod tincture to your saline solution.
  
  
• Drink several cups of an herbal infusion of stinging nettles a day. Though the gardeners among us may recognize stinging nettles as obnoxious weeds, they are incredibly helpful with allergy symptoms. Nettles have a very grassy flavor that is balanced nicely by other herbs, such as peppermint which will also help relieve sinus congestion.
  
  
• Avoid red meat and dairy. Red meat contains arachidonic acid that is used by the body to produce cytokines and leukotrines, compounds that promote the allergic response. Dairy foods are mucogenic and will worsen congestion.
  
  
• Supplementing with vitamin C can also reduce allergy symptoms by suppressing production of histamine. You can take up to 10 grams a day, but work up to that dosage slowly as high doses of vitamin C can also cause diarrhea. Other supplements that may help relieve allergy symptoms are zinc picolinate, probiotics, B vitamins, and the omega-3 fats EPA and DHA found in fish and cod liver oil.
  
  
• Incorporate anti-inflammatory spices into your meal plan. Turmeric, ginger and cayenne are three of the most powerful of these, but most spices contain antioxidants and anti-inflammatory properties. 

Wouldn't it be nice if you could prevent another season of hay fever? Allergies of all types are simply an over-reaction of the immune system. What if you could calm your immune system down and change how it responds to allergens? Try incorporating these dietary and lifestyle modifications to lower your immune response and say bye-bye to allergies:

• Immunize yourself from seasonal allergens by eating local raw honey. Raw honey contains common allergens like pollen. Local honey contains pollen of plants in your immediate surroundings - the very ones you are allergic to. Take a teaspoon or more a day to gently reduce your immune reaction to these substances. 
  
  
• Food intolerances put your immune system on the defense, increasing the likelihood that seasonal allergies will persist. Identify food intolerances with an Elimination Diet and avoid foods that trigger a reaction in your body for 6-12 months before reintroducing.
  
  
• Incorporate an anti-inflammatory diet by eating lots of colorful vegetables and fruits, whole grains and beans, pasture-raised meats, dairy and eggs all flavored with an abundance of herbs and spices. This means also restricting or avoiding refined and processed foods, grain-fed / conventional animal products, sugar, alcohol and caffeine. Choose organic food whenever possible.
  
  
• Reduce daily stress and address adrenal fatigue to benefit from the anti-inflammatory effect of our stress hormone cortisol. Experiment with relaxing techniques like meditation, qigong, massage, acupuncture, and yoga.

Cultivating a wellness-focused lifestyle has many, many benefits including eliminating the occurrence of seasonal allergies. Give these tips a shot and enjoy a deep (sneeze-free) breath this spring!

Authored by Jesse Haas, CNS, LN

​The flu virus is quite a doozy this year, so we need to arm ourselves with tools that will protect us from getting sick. There are several simple things you can do on a daily basis to bolster your immune system:

• Stay hydrated - drink at least 3 quarts of water every day.
• Exercise to move your lymphatic system, the "garbage collector" our immune system relies on to rid the body of pathogens.

• Get plenty of rest. This means not only sleeping 7+ hours each night, but having restful waking time too. Give yourself permission to read books and put your feet up this winter.
• Eat your fruits and veggies! They are rich sources of immune-boosting vitamins, minerals, and antioxidants.
• Take elderberry syrup daily.

This is my favorite flu-fighting weapon. Elderflowers and elderberries stimulate the immune response and prevent viral infection. Elderberry syrup is such a potent (and delicious!) tonic that we are making it in-house. Our recipe includes antiviral spices; cinnamon, ginger, clove, and cardamon, and raw local honey. Pick up a bottle at the center and take 1-2 teaspoons daily to boost your immunity. If you do get sick, you can shorten the duration of the flu by taking 1 tablespoon every 2 hours.

These simple steps bolster an immune system to combat the flu season with ease and grace. Do you have other tips? Please share them in the comment section below.