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. 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 Jesse Haas, CNS, LN
​
What's cuter than kids in costumes? Quite possibly nothing. What's not so cute about Halloween is the sugar highs...and lows. If you're feeling ready to shed the sugar blues, try this super simple sugar detox for a few days. You'll feel refreshed and ready to get back on track towards your health goals:

• First step: put down the candy! It may go without saying, but a sugar detox means 'stop eating the sugar!'
• Load up on leafy greens and other colorful vegetables. Aim for at least 7 servings a day. Success tip: Incorporate veggies into your breakfast and plan a green salad for lunch or dinner.
• Drink half your weight in water. That's right: half your weight. Success tip: Drink 8oz of water before breakfast. This will trigger your thirst mechanism so you actually want to drink more water. You can also squeeze some fresh lemon juice into your glass to both make it more delicious and amp the detoxifying benefit.
• Add in a few extras to support the detoxification process: high fiber flax or chia seeds, antioxidant-rich green tea (several cups a day), and anti-inflammatory spices like ginger, garlic and turmeric. Success tip: Try this recipe for golden milk for a drinkable way to enjoy turmeric.
• Avoiding caffeine, alcohol and refined carbs like bread, pasta and baked goods will also help you be successful in quitting the sugar. These foods and drinks actually make us crave sweets more...no need to fight with yourself!

Detoxing doesn't have to be a big deal; our bodies are doing it every day. All we need to do is support the process. It's that simple!

Authored by Brittany Corwin

What does your lunch look like? What does your child’s lunch look like?

Takeout? Leftovers? School hot-lunch? Packed from home? Eating out?

Lunch is the one meal that almost never goes from kitchen to plate. It makes pit stops along the way in storage containers, sandwich bags, the fridge, and sometimes the microwave. It is definitely a difficult meal to have good, nutritious food and be conscientious about what is going into your body, let alone worry about how much waste we make with all of that packaging.

With school starting up again, we wanted to give parents some tips for making healthy school lunches possible, especially because students consume up to half their calories for the day at school (1). Of course if you don’t have school age kids, these tips can be helpful for you to pack your own healthy lunch!

In recent years, we have made some important steps forward in improving school lunch. For example, over the past three years, public schools across America have begun to offer more fruits and veggies and meals with less sodium (1).

These steps are great, especially for families that need to take advantage of free lunch programs, but even with fruits and veggies offered there is no guarantee that students will choose these options over a big slice of pizza or the other hot lunch offerings.

School lunches can also create a lot of waste. Certain school districts have been trying to combat this lately, but one way we can eliminate waste for our planet and improve our nutrition for ourselves is to start packing our own lunch! (2) So how can we make a healthy, sustainable option also a convenient option? We’re here to help with a couple ideas.

1.    Pack your lunch!

Take a minute the night before to prepare lunch or wake up just a few minutes earlier to put something together. Being prepared and filling lunches with healthy foods can make a big change in your family’s nutrition. When you pack your own lunch for the day you have control over what food is available, and how it is prepared and stored, so you can take your health into your own hands and make some yummy, nutritious choices. If daily food preparation is too much work for your family trying picking a day or two during the week to prepare food in larger quantities.

When packing lunches include:     

• Fresh fruits and veggies: Carrots, grape tomatoes, clementines and berries are just a few easy to pack, nutrient dense, and delicious options. Try to fill about half of the lunch box with these food groups, especially vegetables.
• Whole grains: Start training your kids to swap out that white wonder bread for whole grain on sandwiches and include other healthy grains like oatmeal, brown rice, and even plain popcorn!  
• Legumes: Peas and beans pack protein and dietary fiber so they are satisfying and will keep the kids full. Black beans, lentils and chickpeas are examples of this group and are great protein options for both vegetarian and non-vegetarian families.
• Protein: Keep the kids energized long after lunch by including proteins like hard-boiled eggs, turkey, and shredded chicken. Proteins provide many vital minerals, B vitamins, and act as building blocks for muscle, bone, and other tissues that are growing fast in school-age kids.
• High quality fat: Avocados, nuts, and cheese add healthy fats that your body needs. A little bit of healthy, natural fat gives your body vitamin E along with essential fatty acids and is a much better choice than processed foods with artificial trans fats.

2.    Eliminate the plastic containers.

We all know the dangers of BPA in our plastic Tupperware, water bottles, etc., thanks to it being a hot topic in the media in recent past. Although BPA has been eliminated from most plastic products, it has been replaced with BPS, a plastic that may be just as bad for our health. We just can’t be sure of the safety of any plasticizer. Studies have shown that old, worn containers that have been microwaved are the worst culprits for leaching chemicals (3). No matter how nutritious your meal is, if it has been stored in plastic and possibly even re-heated in a plastic container it may contain endocrine-disrupting chemicals, and not to mention probably taste a little like plastic too.

Traditionally home lunches are packed in paper bags, or insulated lunch boxes with many plastic baggies, and pre-packaged foods inside. This creates a lot of unnecessary waste and encourages us to eat individually wrapped processed foods rather than yummy fresh fruits, veggies and homemade meals; a habit we’d rather not pass on to our kids.

There are multiple options for plastic alternatives; glass, stainless steel, and aluminum and they each have their own pros and cons (4).

•    Glass

   Glass is a wonderful alternative for plastic, although many do have plastic lids. As long as the lids are not touching your food, or being left on during microwaving, your chances of chemical leeching are small. However, leak-proof stainless steel lids are also available and will be more durable over time. Glass is a bit heavier than the other plastic-free options, and can sometimes break when dropped. For those reasons, glass might not be the best option for your small child to carry to school in their backpack. However for you, your older children, or at home, glass can go from oven to table to fridge and you will be able to easily see what leftovers you have.

•  Stainless Steel

   Stainless steel is a good option because it is so lightweight, and there are many leak-proof options. Stainless lunch boxes are even available that have built-in compartments that will keep food groups separated and help you determine serving sizes for each food group. The downside to stainless steel is that the metal containers are not microwavable or transparent. This isn’t really a problem for kids bring their lunches to school, but if you like to be able to store leftovers in the fridge and then grab them for lunch, glass may be a better option.

•    Aluminum

   Aluminum has a similar look as stainless steel and is also lightweight, however, aluminum reacts with acidic compounds and must be coated to prevent this from occurring. Protective coatings can be an enamel or epoxy layer that may contain as much BPA as an old plastic container. Because of this be sure to distinguish between stainless steel and aluminum

3.    Have the kids help

Packing lunch is another great opportunity to talk about nutrition with your kids and help them learn how to create a healthy and well-balanced lunch. If you get a stainless steel lunch box with compartments or something similar, they can help you fill each compartment with different food groups and different colors to create a healthy lunch. Start teaching your child healthy habits they can carry in to adulthood.

If you need ideas for ways to fill up your sustainable lunchbox with healthy and delicious foods take a look at this blog for 40 days of ideas!
http://thepaleomama.com/2013/08/40daysofglutenfreelunche/



References:
1. http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6433a3.htm?s_cid=mm6433a3_w
2. http://www.washingtonpost.com/local/education/six-of-the-nations-largest-school-districts-dump-polystyrene-trays/2015/05/24/3abb5636-00b4-11e5-8b6c-0dcce21e223d_story.html
3. http://www.dailymail.co.uk/health/article-3207138/Don-t-clingy-Amid-mounting-evidence-plastic-food-wrap-harbours-host-toxins-doctors-urge-people-stop-using-it.html
4. http://www.thekitchn.com/container-battle-steel-vs-glass-food-containers-165409

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