by Mikaela Cradit | General Health, Health & Wellness Tips
A holistic first aid kit is not just about treating injuries; it’s about supporting and being
ready for the body’s natural healing processes. To me, a holistic first aid kit is a collection of
natural remedies and supplements designed to address minor injuries, boost immunity, and
combat wellness concerns. It focuses on supporting the body’s innate ability to heal itself,
incorporating the principles of naturopathy, herbalism, and aromatherapy. The goal is to have
the below items on hand to provide a well-rounded approach to first aid that promotes overall
well-being and encourages a natural recovery process. This guide will help you know how to
start building your own.
Supplies for Minor Wounds
- ACS Silver Spray: This can be used topically to clean out bacteria from wounds, promote efficient healing, and to heal scar tissue. It also can be taken internally to help soothe a sore throat.
- Herbal Healing Ointments: Topical creams and ointments containing calendula, comfrey, or arnica can promote healing and reduce inflammation. These are excellent for treating cuts, scrapes, sprains, and bruises.
- Antiseptic wound spray: Look for sprays made with natural ingredients like tea tree oil or lavender oil. These provide antimicrobial properties while also soothing the skin.
Supplements for Immune Support
- Vitamin C: A powerful antioxidant, vitamin C supports the immune system and can help speed up recovery from infections.
- Elderberry Syrup: Known for its immune-boosting properties, elderberry can help prevent and aid in cold and flu symptoms.
- Zinc: This mineral is essential for immune function and can aid in wound healing.
Ask your practitioner which immune-supporting supplements are best for you and your family,
today.
Essential Oils
- Peppermint Oil: Useful for relieving headaches, nausea, and digestive issues. It can be inhaled or diluted with a carrier oil for topical application
- Tea Tree Oil: With powerful antiseptic and antifungal properties, tea tree oil is ideal for treating cuts, scrapes, and infections. Always dilute before applying to the skin.
- Lavender Oil: Renowned for its calming properties, lavender oil can help reduce anxiety and promote relaxation. It’s also effective for minor burns and insect bites when used topically.
Herbal Remedies to Consider
- Chamomile Tea: Great for soothing an upset stomach, chamomile can also be used as a calming remedy to promote relaxation.
- Ginger: Known for its anti-nausea effects, ginger can be taken in tea or supplement form to ease digestive discomfort.
- Arnica Montana: Available in cream or tablet form, arnica is effective for reducing bruising and soreness after physical injuries, and helps to relax muscles.
Other Essentials
- Thermometer: A digital thermometer is crucial for monitoring fevers and assessing overall health.
- Cold and Hot Packs: Reusable cold packs can help reduce/maintain swelling, while hot packs can help to alleviate muscle tension and pain.
- Elastic Bandage: Great for wrapping sprained ankles or wrists, providing support while reducing swelling.
In conclusion, creating a holistic first aid kit is a proactive way to support you and your
family’s health and well-being. Remember, while holistic approaches are highly beneficial, it’s
vital to consult healthcare professionals for serious injuries or illnesses. With a well-stocked
holistic first aid kit though, you can confidently navigate life’s minor bumps and bruises, knowing
you’re prepared for whatever comes your way!
Here’s to a happy and healthy Holiday Season!
–Mikaela Cradit, CNHP
by The NHCAA | General Health, Health & Wellness Tips
In today’s fast-paced world, maintaining a healthy lifestyle can seem challenging. But with a holistic, naturopathic approach, it’s possible to optimize your well-being naturally—without relying on conventional medications. By focusing on the body’s inherent ability to heal itself and integrating key lifestyle practices, you can achieve better health from the inside out. Here’s how you can get started:
1. Nourish Your Body with Whole Foods
The foundation of any healthy lifestyle begins with nutrition. A diet rich in organic, whole foods provides the body with essential nutrients to promote optimal function. Eating healthy fats, lean proteins, and incorporating some vegetables and fruits will help maintain a balanced system. Avoiding processed foods, added sugars, and artificial additives can reduce inflammation and support digestion.
For additional digestive support, Standard Process offers Zypan, a supplement containing enzymes and stomach acid to assist in proper food breakdown and nutrient absorption.
2. Detoxify for a Clean Slate
Our bodies are constantly exposed to environmental toxins—from pollutants in the air to chemicals in our food. Detoxification helps clear these toxins and restore the body’s natural balance. The liver, kidneys, and lymphatic system play crucial roles in eliminating waste.
Supporting these pathways naturally can be as simple as incorporating detox supplements. CellCore Biosciences offers a variety of supplements designed to aid in removing toxins while replenishing the body’s nutrient reserves. Ask your practitioner which one could benefit you!
3. Balance Your Gut
A healthy gut is essential to overall well-being, as it directly influences immune function, mood, and even skin health. Poor diet, stress, and environmental toxins can lead to an imbalance in gut flora, which can trigger inflammation and other health issues.
To restore gut balance, probiotics and prebiotics are often recommended. Here at NHCAA, we carry several options, with two of the most popular being ProSynbiotic from Standard Process and Flora 12+ by Energetix.
4. Support Your Immune System
A strong immune system is your body’s best defense against illness. Natural ways to boost immunity include proper sleep, stress management, and consuming an immune-supportive diet. But sometimes, our bodies need a little extra help.
For immune system support, Standard Process provides Cyruta Plus and Zinc Chelate, whole-food vitamin C and zinc supplements that help your body stay resilient.
5. Stay Active and Manage Stress
Movement is a key aspect of any healthy lifestyle. Whether it’s walking, yoga, or strength training, regular exercise keeps your muscles strong, improves circulation, and helps manage stress levels. Speaking of stress, adopting relaxation techniques like deep breathing can help reduce cortisol levels and balance your mind and body.
If you find your body struggling to cope with stress, certain supplements can provide support. Standard Process offers Adrenal Desiccated, a natural formula that supports your adrenal glands and helps your body respond to stress more effectively.
6. Ensure Proper Supplementation
While food is the best source of nutrients, supplements can fill in gaps, ensuring your body receives what it needs. Holistic practitioners often recommend supplements that align with your body’s specific needs. Common supplements to support overall health include:
- Vitamin D: Biotics Research’s Bio-D-Mulsion is a highly absorbable form of vitamin D, essential for bone health, immune function, and mood regulation.
- Magnesium: Ancient Minerals’ Magnesium Spray is a topical form of magnesium, a critical mineral for muscle relaxation, sleep quality, and energy production.
- Liver Support: Standard Process’s Spanish Black Radish is a gentle detoxifier that supports healthy drainage and liver function.
7. Sleep and Rest for Recovery
Sleep is crucial for healing and maintaining optimal health. Prioritize at least 7-9 hours of sleep per night to allow your body to repair and regenerate. Creating a bedtime routine, limiting screen time, and practicing relaxation techniques can improve sleep quality. If sleep still eludes you, natural supplements may help.
Energetix’s Relax-Tone is a gentle, homeopathic formula designed to calm the nervous system and promote restful sleep.
8. Hydration is Key
Lastly, don’t overlook the importance of hydration. Water plays a role in every function of your body, from digestion to detoxification. Aim to drink at least half of your body weight in ounces of water daily, and consider adding minerals for better absorption. A pinch of Selina Naturally’s Unrefined Celtic Sea Salt is an easy way to add minerals to your water.
Final Thoughts
Optimizing a healthy lifestyle naturally doesn’t require a medicine cabinet full of prescription drugs. Through a combination of nutrient-rich foods, regular detoxification, gut balance, immune support, exercise, stress management, and targeted supplementation from trusted companies like Standard Process, CellCore Biosciences, Energetix, and several others we carry here in our office, you can enhance your health from the inside out. Always remember that a naturopathic, holistic approach focuses on the root cause of health issues, helping the body heal itself naturally. Make sure to consult with a practitioner to tailor these suggestions to your unique needs.
By making these holistic lifestyle changes, you’re not just preventing disease but actively creating vibrant health for the long term.
by Dr. Amanda Childress | General Health, Health & Wellness Tips
As a holistic pharmacist with years of experience in alternative health, and also as a person who battles chronic illness, I have come to realize that health is not an absolute state. The traditional notion of health often paints a picture of perfection—flawless physicality, absence of disease, and a life free from medical complications. However, this view is both limiting and unrealistic. Health, in its truest sense, is far more nuanced, and its definition needs to reflect that complexity.
The World Health Organization defines health as a “state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” While this is a valuable aspiration, it implies that anything short of perfection is an illness, which doesn’t align with the reality most people live in. Health is a dynamic process, one that is shaped by the actions we take and the conditions we live under, rather than being a static goal that, once achieved, remains unchanging.
Health is not exclusive to those with ideal physical capabilities or circumstances. In fact, some of the healthiest people I have met are those who live with chronic illnesses, disabilities, or other health challenges. What makes them healthy is not the absence of disease but their consistent effort to nurture their bodies and minds with the tools available to them. They embody the understanding that being healthy is about doing the best you can with what you have—not striving for unattainable perfection.
There’s a particularly important aspect of health that is often unacknowledged: at times, people can become too burdened to engage in the healthy behaviors they once practiced. Illness, injury, or unexpected life events can disrupt routines, drain energy, and prevent individuals from being as active or disciplined as they once were. This does not mean they are “less healthy” or that they’ve failed in some way; it simply reflects the reality that our health can fluctuate, often due to circumstances beyond our control.
Take someone who has been dedicated to a holistic lifestyle, eating well, exercising regularly, managing stress, and sleeping sufficiently. Then, they get an illness—perhaps due to a viral infection, an autoimmune condition, or an accident. Their capacity to maintain these healthy habits diminishes, not because of negligence, but because their body is no longer able to support them in the same way or perhaps doesn’t respond the way it used to with the same interventions. This change in capacity doesn’t mean they are no longer “healthy” in the broader sense. They are still doing the best they can, given their new circumstances, and that is a testament to their resilience.
It’s also important to recognize that health is not a moral condition. There is no inherent virtue in being in perfect physical condition, nor is there shame in facing illness. Too often, society equates being healthy with being “good” and being sick with failure. But health, like life itself, is full of complexities and is subject to factors beyond our control—genetics, environment, accidents, and even pandemics can derail the healthiest of lifestyles.
The reality is that maintaining health is an ongoing process, not a static achievement. It requires constant attention, action, and sometimes, acceptance of limitations. Even in states of illness, people can be healthy in their habits and mindset. In fact, I’ve seen some people who are fighting significant health battles demonstrate a more proactive, positive approach to their wellness than individuals who are physically well but neglect their health.
Proactive measures, whether you’re in a state of peak health or managing illness, are crucial. These actions can include basic self-care like drinking plenty of water, eating nourishing foods, and engaging in physical activity (as much as your body allows). But it also involves cultivating a healthy mindset—practicing gratitude, seeking emotional support, and taking time for your peace and spiritual needs.
It’s equally important to recognize the role of rest and recuperation. Sometimes, being healthy means knowing when to stop pushing your body and mind. In a culture that values constant productivity, rest is often undervalued, but it is one of the most essential aspects of healing and maintaining health. Learning to listen to your body and respecting its limits is a key part of a holistic approach to wellness.
Finally, it’s crucial to acknowledge that your health does not exist in a vacuum. There are times when lifestyle factors or other stressors—unemployment, family responsibilities, financial pressures—can worsen your health, not because you are making “bad” choices, but because life itself becomes overwhelming. When life events exacerbate illness or make it harder to stay healthy, it’s a reminder that health is a holistic process, influenced by both internal and external factors.
In essence, being too sick to be healthy doesn’t negate your efforts or your potential for wellness. Health is not about achieving a perfect state but about maintaining a positive relationship with your body, mind, and environment—whatever season your life or physical status is in. Even when illness or adversity strikes, you can continue to live healthily by adapting to your circumstances and practicing kindness toward yourself.
Dr. Amanda Childress, PharmD
by Kerry Cradit | Detoxification, General Health
There are many different ways to cleanse the body. The concept of cleansing can be a powerful tool to reset, rejuvenate, and restore balance to our mind and body. Physical detoxification can help with a variety of concerns such as bowel irregularities, skin issues, brain fog, headaches, mood, urinary problems, joint pain, fatigue, and sinus congestion.
Our bodies are made to detoxify through pathways of the liver, kidneys/bladder, lungs, skin, and bowels. However, we are susceptible to the accumulation of toxins from processed foods, environmental pollutants, metals, and chemicals. Through detoxifying supplements or fasting, physical cleansing helps rid the body of these harmful substances. This allows organs like the liver and kidneys to function optimally. Incorporating fresh, nutrient-dense foods, staying hydrated, and engaging in regular exercise are also important to supporting our body’s natural detoxification processes.
Parasite Cleansing works well around the full moon when parasites are more active. Detoxification of metals and chemicals is often done over longer periods of time with several different supplements to aid the process along the way. CellCore Biosciences makes some of the best supplements to give the body energy, provide drainage support, support the immune system and gut, and do the work of detoxing.
A cleanse can last days or months depending on the method. Avoiding white refined sugar, refined carbohydrates, and alcohol during the time you are detoxing allows the process to work more efficiently. Foods that can encourage detox pathways to work better are garlic, green tea, ginger, turmeric, beets, and fermented foods (sauerkraut, yogurt, kefir).
Practices like sauna sessions, dry skin brushing, and using castor oil packs can aid in the process. The goal is not only to cleanse the body physically but also to cultivate habits that sustain long-term vitality and health.
While cleansing can offer many benefits it should be approached with awareness of individual needs. Extreme detox diets or abrupt lifestyle changes can be counterproductive or even harmful. Instead, gradual and sustainable adjustments tailored to your unique circumstances are key to long-term success. This is what we do for clients here in our office.
Embrace the power of cleansing to refresh the mind and invigorate the body.
We look forward to helping you on your journey to good health.
Yours in Health,
Kerry Cradit, B.S. Nutrition
by Dr. Amanda Childress | General Health, Health & Wellness Tips, Hormones
In the realm of mental health, anxiety and depression are often approached with a singular focus on medication. However, as a PharmD specializing in holistic health, I advocate for a comprehensive evaluation of physical health before resorting to pharmaceutical interventions. This article aims to shed light on four essential lab parameters that can significantly impact mood: Vitamin D, B12, thyroid function, and iron levels.
The Role of Nutrients in Mood Regulation
Before diving into specific lab parameters, it’s crucial to understand the intricate relationship between nutrients and mood. Vitamin D, often dubbed the “sunshine vitamin,” plays a pivotal role in neurotransmitter synthesis and regulation. Deficiencies in Vitamin D have been linked to increased risk of depression and anxiety disorders.
Similarly, Vitamin B12 is essential for neurological function, including the synthesis of neurotransmitters such as serotonin and dopamine. Low levels of B12 have been associated with mood disturbances and cognitive decline.
Iron, vital for oxygen transport and energy production, also influences mood regulation. Iron deficiency can lead to symptoms mirroring depression and anxiety, such as fatigue and irritability.
Thyroid Function and Mood
The thyroid gland, responsible for producing hormones crucial for metabolism and energy regulation, also exerts a profound influence on mood. Hypothyroidism, characterized by an underactive thyroid, is often accompanied by symptoms such as fatigue, weight gain, and depression.
While TSH (Thyroid Stimulating Hormone) is routinely measured to assess thyroid function, relying solely on this marker can overlook underlying thyroid dysfunction. Additional parameters such as free T3, free T4, and thyroid antibodies provide a more comprehensive evaluation of thyroid health.
Why Comprehensive Assessment Matters
Addressing anxiety and depression solely through medication overlooks potential underlying physiological imbalances. By evaluating these four key lab parameters, you can identify and address deficiencies or dysfunctions contributing to mood disturbances.
Empowering Patients to Advocate for Their Health
One poignant example underscores the importance of comprehensive assessment in mental health care. A teenage girl, previously prescribed multiple mental health medications, came to me seeking alternative solutions. After conducting thorough bloodwork, we discovered abnormalities in all four parameters: Vitamin D, B12, thyroid function, and iron levels. Her recovery involved addressing these deficiencies, supporting her thyroid function, and gradually weaning off medications. This experience highlights the significance of early detection and intervention through comprehensive assessment, potentially averting unnecessary reliance on pharmaceuticals.
Conclusion
Anxiety and depression are multifaceted conditions influenced by both physiological and psychological factors. By prioritizing a holistic approach that includes evaluating essential lab parameters, we can uncover underlying imbalances and tailor interventions accordingly. Let’s shift the paradigm of mental health care towards comprehensive assessment and personalized treatment strategies, empowering individuals to reclaim their emotional well-being.
Dr. Amanda Childress, PharmD
References:
Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-281.
Coppen A, Bolander-Gouaille C. Treatment of depression: time to consider folic acid and vitamin B12. J Psychopharmacol. 2005;19(1):59-65.
Beard JL. Iron deficiency and neural development: an update. Arch Latinoam Nutr. 1999;49(3 Suppl 2):62S-65S.
Thyroid Pharmacist. Accessed at: https://thyroidpharmacist.com/articles/why-tsh-alone-is-not-enough/
by The NHCAA | General Health, Health & Wellness Tips, Healthy Eating Blog | Healthy Food Articles
What is Corn Syrup?
Corn syrup is a sweetener derived from corn starch. It’s a ubiquitous ingredient in many processed foods and comes in various forms, each with its own specific properties and uses. Here’s a breakdown of the different types of corn syrups and related products:
- Corn Syrup: A liquid sweetener made from the starch of corn. It consists mainly of glucose and is used to soften texture, add volume, prevent crystallization of sugar, and enhance flavor in foods.
- Glucose Syrup: Often synonymous with corn syrup, this syrup is composed of glucose and is used similarly in food production to add sweetness and improve texture.
- Dextrose: The crystalline form of glucose. It can be derived from corn or wheat and is used as a sweetener in various products, including baking goods and medical supplies.
- Dextrin: A group of low-molecular-weight carbohydrates produced by the hydrolysis of starch. They are used as adhesives, in food, and as thickening agents.
- Maltodextrin: A polysaccharide used as a food additive. It’s produced from starch by partial hydrolysis and is commonly found in processed foods as a thickener or filler.
Why is Corn Syrup Bad?
- High Fructose Content: High-fructose corn syrup (HFCS), a type of corn syrup, contains a high level of fructose compared to regular corn syrup. Excessive fructose consumption is linked to obesity, type 2 diabetes, and metabolic syndrome. Fructose is metabolized by the liver and can lead to increased fat production and storage.
- Empty Calories: Corn syrup provides calories but lacks essential nutrients. Foods high in corn syrup contribute to caloric intake without providing vitamins, minerals, or fiber, leading to poor nutritional quality of the diet.
- Increased Risk of Chronic Diseases: Regular consumption of products containing corn syrup has been associated with a higher risk of chronic conditions such as heart disease, non-alcoholic fatty liver disease, and certain cancers.
- Potential for Overeating: Foods high in corn syrup are often highly palatable and easy to overconsume. The sweetness and texture can make it difficult to recognize satiety, leading to overeating and weight gain.
- Impact on Blood Sugar Levels: Corn syrup, especially glucose syrup and dextrose, can cause rapid spikes in blood sugar levels. This can lead to insulin resistance over time, a precursor to diabetes.
- Presence in Ultra-Processed Foods: Corn syrup is a common ingredient in ultra-processed foods, which are linked to poor health outcomes. These foods often contain additives, preservatives, and artificial ingredients that contribute to an unhealthy diet.
Conclusion
While corn syrup and its related products play a significant role in the food industry due to their versatility and cost-effectiveness, they pose several health risks when consumed in excess. Understanding the different types of corn syrups and their potential health impacts can help consumers make more informed dietary choices. Reducing the intake of foods high in corn syrup and opting for whole, unprocessed foods can significantly improve overall health and well-being.
The NHCAA
by Mikaela Cradit | General Health, Health & Wellness Tips
As the sun climbs higher and the days grow longer, summer invites us to step outdoors and embrace the warmth. It’s a season of vitality and a perfect time to focus on enhancing our well-being. Here are some simple yet effective ways to prioritize your health during the summer months:
Stay Hydrated
With temperatures rising, it’s crucial to drink plenty of water throughout the day. Dehydration can sneak up on you quickly, especially when you’re enjoying outdoor activities. Keep a reusable water bottle handy and aim to drink about half of your body weight in ounces daily. Infusing water with fresh fruits like citrus or berries adds flavor and extra nutrients. I like to add an electrolyte powder as well to help my body absorb the water I’m drinking.
Eat Seasonal Fruits and Vegetables
Take advantage of the abundance of fresh produce available in the summer. Fruits like watermelon, berries, and peaches are not only delicious but also packed with vitamins and antioxidants. Incorporate plenty of leafy greens, cucumbers, tomatoes, and other summer vegetables into your meals for added nutrition and hydration. It doesn’t hurt that they taste even better during these months!
Protect Your Skin
Non-toxic sunscreen is your best friend during the summer months. Choose an organic sunscreen and apply it generously at least 15-30 minutes before going outside. I personally like the Badger brand or Two Peas brand of sunscreen. Be sure to reapply every two hours, especially if you’re swimming or sweating. Wearing hats, sunglasses, and lightweight clothing that covers your skin also provides additional protection. A couple of Standard Process supplements such as Calcium Lactate and Flax Oil Plus can be helpful for healing the skin and helping your body recover from a sunburn.
Stay Active Outdoors
Take advantage of the pleasant weather by exercising outdoors. Whether it’s going for a morning run, hiking in nature, swimming, or playing beach volleyball, there are countless ways to stay active and enjoy the summer simultaneously. Outdoor activities not only boost physical fitness but also improve mood and reduce mental stress. Being out in the sunlight will also boost your vitamin D levels naturally.
Get Sufficient Sleep
Longer daylight hours can sometimes disrupt sleep patterns. Establish a relaxing bedtime routine and create a cool, comfortable sleeping environment to ensure restorative sleep. Adequate sleep strengthens the immune system, enhances mood, and supports overall health.
By incorporating these simple strategies into your summer routine, you can improve your physical health as well as nurture your mental and emotional well-being. Embrace the season’s warmth and abundance, and let it inspire you to live your healthiest life. Here’s to a vibrant summer ahead!
Mikaela Cradit, CNHP
by Dr. Amanda Childress | General Health, Health & Wellness Tips
Medications can play a necessary role in managing certain health conditions, but they can also have unintended consequences on nutritional status. Many commonly prescribed drugs can deplete essential vitamins, minerals, and other nutrients, potentially leading to adverse effects on health. In this article, we explore five drug classes notorious for causing nutritional deficiencies and the importance of proactive management to mitigate these risks.
- Proton Pump Inhibitors (PPIs): Proton pump inhibitors, used to treat acid reflux and ulcers, work by reducing stomach acid production. While effective for managing gastrointestinal symptoms, long-term use of PPIs has been associated with decreased absorption of essential nutrients such as vitamin B12, magnesium, and calcium.
Vitamin B12 deficiency can lead to neurological symptoms, fatigue, and anemia, while magnesium deficiency may manifest as muscle cramps, weakness, and cardiac arrhythmias. Calcium deficiency increases the risk of osteoporosis and bone fractures.
- Antidepressants: Certain antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants (TCAs), can impact nutrient absorption and metabolism. SSRIs may interfere with the absorption of vitamins B12 and D, as well as folate.
Vitamin B12 deficiency can exacerbate symptoms of depression and contribute to cognitive impairment, while vitamin D deficiency is linked to mood disorders and compromised bone health. Folate deficiency is associated with depression and may reduce the effectiveness of antidepressant therapy.
- Statins: Statins are commonly prescribed to lower cholesterol levels. However, long-term use of statins has been linked to depletion of coenzyme Q10 (CoQ10), a crucial antioxidant and energy-producing compound in the body.
CoQ10 deficiency may manifest as muscle weakness, fatigue, and impaired cardiovascular function. Supplementation with CoQ10 is often recommended for individuals taking statins to mitigate these effects.
- Diuretics: Diuretics, also known as water pills or fluid pills, are prescribed to treat hypertension and edema by increasing urine output. However, diuretics can lead to electrolyte imbalances, particularly depletion of potassium and magnesium.
Potassium deficiency can cause muscle cramps, weakness, and cardiac arrhythmias, while magnesium deficiency may result in muscle spasms, irregular heart rhythms, and fatigue. Monitoring electrolyte levels and supplementation may be necessary for individuals on long-term diuretic therapy.
- Oral Contraceptives: Oral contraceptives, commonly used for birth control, can impact nutrient metabolism and absorption. These medications may deplete levels of B vitamins, including folate, B6, and B12, as well as vitamin C, zinc, and magnesium.
Folate deficiency during oral contraceptive use may increase the risk of neural tube defects in pregnant women. Low levels of vitamin C, zinc, and magnesium can compromise immune function, energy metabolism, and overall well-being.
While medications may at times play a necessary role in managing various health conditions, it’s essential to be aware of their potential impact on nutritional status. Individuals taking medications should consider proactive measures such as dietary modification, supplementation, and regular monitoring of nutrient levels to prevent or address deficiencies associated with common drug classes. By addressing these nutritional concerns, you can optimize your outcomes and promote overall health and well-being.
Dr. Amanda Childress, PharmD
References
Freedberg DE, Kim LS, Yang YX. The Risks and Benefits of Long-term Use of Proton Pump Inhibitors: Expert Review and Best Practice Advice From the American Gastroenterological Association. Gastroenterology. 2017;152(4):706-715.
Fava M, Mischoulon D. Folate in depression: efficacy, safety, differences in formulations, and clinical issues. J Clin Psychiatry. 2009;70 Suppl 5(Suppl 5):12-17.
Marcoff L, Thompson PD. The role of coenzyme Q10 in statin-associated myopathy: a systematic review. J Am Coll Cardiol. 2007;49(23):2231-2237.
Nakanishi T, Ohara T, Hata J, et al. Serum coenzyme Q10 levels and the 10-year risk of myocardial infarction: the Japanese population-based Shiga study. Atherosclerosis. 2011;217(1):291-296.
Hodgkinson E, Neville KA, Spinks AB, et al. Coenzyme Q10 improves blood pressure and glycaemic control: a controlled trial in subjects with type 2 diabetes. Eur J Clin Nutr. 2002;56(11):1137-1142.
Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. J Am Coll Cardiol. 2018;71(19).
Grossman F, Potter WZ. Antidepressants. In: Brunton LL, Chabner BA, Knollmann BC, eds. Goodman & Gilman’s: The Pharmacological Basis of Therapeutics. 12th ed. McGraw-Hill Education; 2011:409-440.
Brown ES, Varghese FP, McEwen BS. Association of depression with medical illness: does cortisol play a role? Biol Psychiatry. 2004;55(1):1-9.
Shams T, Firwana B, Habib F, et al. SSRIs for hot flashes: a systematic review and meta-analysis of randomized trials. J Gen Intern Med. 2014;29(1):204-213.
Serfaty D, Masterson A. Diuretics and electrolyte disturbances in the elderly. Br J Clin Pharmacol. 2013;76(3):503-514.
Wannamethee SG, Papacosta O, Lennon L, Whincup PH. Serum magnesium and risk of incident heart failure in older men: the British Regional Heart Study. Eur J Epidemiol. 2018;33(10):951-959.
Adams MM, Reedy D. Diuretic-induced hypokalemia. Cardiology. 1987;74(2):101-104.
Aghajafari F, Nagulesapillai T, Ronksley PE, Tough SC, O’Beirne M, Rabi DM. Association between maternal serum 25-hydroxyvitamin D level and pregnancy and neonatal outcomes: systematic review and meta-analysis of observational studies. BMJ. 2013;346.
Lopez-Ridaura R, Willett WC, Rimm EB, et al. Magnesium intake and risk of type 2 diabetes in men and women. Diabetes Care. 2004;27(1):134-140.
Sahraian MA, Radue EW, Eshaghi A, Besliu S, Minagar A. Progressive multiple sclerosis: from pathogenic mechanisms to treatment. Brain. 2017;140(3):527-546.
by Dr. Amanda Childress | General Health
As a holistic health practitioner, I often emphasize the importance of sleep as a cornerstone of overall well-being. Quality sleep is crucial for physical health, mental clarity, emotional stability, and general wellness. Unfortunately, many people struggle to achieve the restorative sleep they need due to stress, poor lifestyle habits, and nutritional deficiencies. To address this, I use a supplement protocol that has delivered great results for my clients. This protocol includes glycine powder, magnesium powder, and inositol powder. In this article, I will explain the benefits of each ingredient and how they contribute to better sleep.
The Role of Sleep in Health
Sleep is a vital process that allows our bodies and minds to recover and rejuvenate. During sleep, the body undergoes repair and growth, the brain processes information and consolidates memories, and the immune system strengthens. Chronic sleep deprivation can lead to a host of health issues, including weakened immunity, weight gain, impaired cognitive function, and increased risk of chronic diseases such as hypertension, diabetes, and heart disease .
My Supplement Protocol for Enhanced Sleep
To support my clients in achieving restful sleep, I recommend a specific combination of supplements that can be mixed with water, an adaptogenic drink, herbal tea, or a milk alternative. Here’s a detailed look at each component:
Glycine Powder
- Benefits: Glycine is an amino acid that plays a key role in the central nervous system and is the primary amino acid found in collagen powder. It helps promote relaxation and improve sleep quality by lowering the body’s core temperature and increasing serotonin levels, which are precursors to melatonin, the sleep hormone. Glycine has also been shown to enhance daytime performance and reduce feelings of fatigue, making it easier to fall asleep and stay asleep. Dosage: 1 scoop
Optimag Neuro Magnesium Powder
- Benefits: Magnesium is a critical mineral involved in over 300 biochemical reactions in the body, including muscle relaxation and the regulation of the nervous system. Optimag Neuro is a specific form of magnesium designed for enhanced absorption and effectiveness. Magnesium helps calm the nervous system, reduce anxiety, and support deep, restorative sleep. It also helps alleviate muscle cramps and spasms, which can interfere with a good night’s sleep .
- Dosage: 0.5 to 2 scoops, depending on individual needs and tolerance
Inositol Powder
- Benefits: Inositol, a member of the B-vitamin family, is known for its calming effects on the brain. It supports the function of neurotransmitters like serotonin and dopamine, which regulate mood and sleep. Inositol is particularly effective in reducing anxiety and stress, which are common barriers to restful sleep. It also has been shown to help with conditions such as insomnia and panic disorders.
- Dosage: 0.5 to 2 teaspoons, depending on individual needs and tolerance
How to Use the Supplement Protocol
To prepare this sleep-enhancing supplement mix, combine the following:
- 1 scoop of glycine powder
- 0.5 to 2 scoops of Optimag Neuro magnesium powder
- 0.5 to 2 teaspoons of inositol powder
- Mix these ingredients into your choice of water, adaptogenic drink, herbal tea, or a milk alternative. Consuming this blend about 30 minutes before bedtime can help promote relaxation and prepare your body for a night of restful sleep.
Success Stories
I’ve seen significant improvements in my clients’ sleep patterns and overall well-being with this protocol. Many have reported falling asleep faster, experiencing fewer night awakenings, and feeling more refreshed in the morning. I also have clients that experience improved digestion, reduced restlessness in their legs, and resolution of leg cramps. This combination of supplements addresses various aspects of sleep regulation, from calming the nervous system to supporting muscle relaxation and enhancing neurotransmitter function.
Conclusion
Quality sleep is essential for optimal health, and addressing sleep issues holistically can lead to profound improvements in overall well-being. By incorporating glycine, the right forms of magnesium, and inositol into a nightly routine, many individuals can experience deeper, more restorative sleep. As always, it’s important to consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications.
Prioritize your sleep, and you may find that many aspects of your health and life begin to improve. Sweet dreams!
Dr. Amanda Childress, PharmD
References
National Institute of Neurological Disorders and Stroke. (n.d.). Brain Basics: Understanding Sleep.
Harvard Health Publishing. (2018). The Importance of Sleep.
Yamadera, W., et al. (2007). Glycine Increases Sleep Quality and Reduces Sleep Onset Latency. Neuropsychopharmacology.
Bannai, M., & Kawai, N. (2012). New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep. Journal of Pharmacological Sciences.
DiNicolantonio, J. J., et al. (2018). Magnesium for the Prevention and Treatment of Cardiovascular Disease. Open Heart.
Abbasi, B., et al. (2012). The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial. Journal of Research in Medical Sciences.
Jacob, R. A., & Wood, R. A. (1999). The Health Benefits of Inositol. American Journal of Clinical Nutrition.
Plese, J. P. (2000). Inositol Treatment for Anxiety and Depression. Journal of Clinical Psychopharmacology.
by Dr. Taggy Bensaïd | General Health, Health & Wellness Tips, Hormones
Anovulation (lack of ovulation) or abnormal ovulation is a common cause of infertility, but it can also lead to a host of other issues including digestive problems, mood imbalances, cognitive function changes, and difficulty with weight management.
Anovulation means that ovulation is either not occurring or not happening at the appropriate time within your menstrual cycle, which is typically about halfway through. This accounts for 30 to 40 percent of infertility cases.
Here are the top signs of abnormal ovulation:
- Irregular cycle length: Cycles that are shorter than 24 days can indicate difficulties with ovulation. A short menstrual cycle may suggest that your luteal phase is insufficiently long to allow your uterine lining to adequately prepare for pregnancy. Additionally, a decrease in available eggs may prompt an increase in FSH (follicle-stimulating hormone), leading to early follicle development and premature ovulation, thus shortening the cycle.
- Long cycles: If your cycle lasts longer than 35 days, ovulation may be absent or occurring irregularly. Longer cycles can occur when a follicle does not mature and release an egg, preventing progesterone release. Without progesterone, the uterine lining thickens continuously due to estrogen, becoming unstable and eventually resulting in often heavy, unpredictable bleeding.
- Lack of ovulation signs: Key hormonal changes during ovulation impact cervical mucus and basal body temperature. During ovulation, cervical mucus should become clear, slippery, and stretchy, like egg whites. A lack of these changes can indicate anovulation.
- No rise in basal body temperature (BBT): BBT tracking each morning can help determine if and when ovulation occurs. A typical post-ovulation increase in BBT, due to heightened progesterone levels, will be absent in cases of anovulation.
- Very light menstruation: Bleeding for fewer than two days or very light bleeding could suggest high cortisol levels disrupting normal hormone production.
- Heavy menstruation: Experiencing large blood clots, soaking through pads or tampons frequently, bleeding for more than seven days, or having unbearable menstrual cramps can indicate an estrogen/progesterone imbalance. This may occur if the follicle fails to release, causing excess estrogen, or if it releases too early, leading to excessive progesterone. This results in a thickened uterine lining and heavy bleeding.
Common causes of abnormal ovulation include:
- Thyroid dysfunction
- High prolactin levels
- Certain medications
- Polycystic ovary syndrome (PCOS)
- Primary ovarian insufficiency (premature ovarian failure before age 40)
- Stress
- Blood sugar/insulin imbalances
Many of these issues suggest an immune system under stress or nutritional deficiencies affecting the endocrine system. Addressing the root causes of these imbalances, such as parasites, chemicals, heavy metals, and stress, is crucial. Supporting hormonal health through diet—rich in healthy fats, proteins, and foods high in B vitamins, zinc, iodine, vitamin D, and magnesium—is very important.
My top three favorite supplements to support ovulation are: Ovex, Symplex F, and HPA Axis.
If you suspect you have abnormal ovulation, consult your healthcare provider or contact our office to learn how we can support you.
Dr. Taggy Bensaïd, ND
