Sarah Cimperman's Blog, page 2
March 25, 2020
8 Things This Doctor is Doing to Keep Her Family Healthy During the COVID-19 Pandemic
Severe Acute Respiratory Syndrome Coronavirus-2, also known as SARS-CoV-2 and 2019-nCoV, is a new strain of coronavirus that was identified in humans last December. The disease associated with the virus, Coronavirus Disease 2019 or COVID-19, has become a global pandemic. It’s the first pandemic ever caused by a coronavirus and so far it’s spread to 182 countries and territories around the world and killed more than 11,000 people, although these statistics are changing every day.
Currently there are no medicines that can prevent or treat COVID-19 but there are measures we can take to reduce our risk of infection. Physical distancing and hand-washing are essential, but we can do more. Here are eight other things my family is doing to stay healthy during the COVIS-19 pandemic.
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Currently there are no medicines that can prevent or treat COVID-19 but there are measures we can take to reduce our risk of infection. Physical distancing and hand-washing are essential, but we can do more. Here are eight other things my family is doing to stay healthy during the COVIS-19 pandemic.
Read more »
March 3, 2020
5 Myths About CBD
Cannabidiol, better known as CBD, has been marketed as a natural cure for conditions ranging from anxiety and insomnia to epilepsy and chronic pain. At a time when 90 percent of people in the United States believe that the cannabis plant has medical benefits, CBD product sales are surging. Market researchers predict that U.S sales will go from 1.9 billion dollars in 2018 to 20 billion dollars by 2024.
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December 8, 2019
Holiday Survival Guide
The holiday season can be a busy and stressful time. Some of the stress is good for us—like spending time with family and friends—but much of it is unpleasant and unavoidable—like jet lag and unexpected travel delays. We can’t avoid holiday stress completely but we can minimize its effects by maintaining healthy habits all year long. After all, what we do on a regular basis has a greater impact on our overall wellbeing than what we do once in awhile. Follow these five guidelines to make this your healthiest holiday season yet.
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August 19, 2019
Natural Remedies for Bug Bites
Nature is good for us! Studies show that forest environments promote lower levels of stress hormones like cortisol, lower blood pressure, and better balance in the nervous system. Spending time outside can improve markers of immune function, boost levels of vitamin D, and expose us to fresh air. It also exposes us to a lot of bugs, and some are friendlier than others. Don’t let bug bites stop you from enjoying the great outdoors. Read on to learn how to prevent bug bites, how to treat them naturally, and when to see your doctor.
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July 8, 2019
The Collagen Craze
Is collagen really the new fountain of youth?
It may not be far off, considering that collagen is the primary structural protein in the body and as we age—starting in our mid-20s—the body’s natural production of collagen begins to decline.
Supplementing collagen in capsule or powder form is one way to increase collagen stores in the body and studies continue to show benefits across the board, from wrinkles and cellulite to arthritis, high blood pressure, and diabetes.
Collagen is actually an ancient remedy and you can make it yourself at home. There are even options for vegans who want to maintain healthy collagen stores without any animal products. And everyone can adopt healthy lifestyle habits that help prevent collagen loss. Read on for my top six tips.
Collagen 101
Because it helps form connective tissues, collagen is often referred to as the “glue” that holds the body together. Collagen gives strength and elasticity to the skin and it’s necessary for the development of cells and organs, the healing of bones and blood vessels, and the formation of extracellular matrix which surrounds individual cells and allows them to communicate.
Collagen is made up of polypeptide chains that are made up of amino acids, primarily glycine, proline, and hydroxyproline. There are 28 types of collagen found throughout the body. Type I collagen accounts for 90 percent of collagen and it’s found in skin, tendons, ligaments, bones, and teeth. Other types are found in cartilage, hair, nails, eyes, intervertebral discs, blood vessels, lymphatic tissues, organ linings, the gastrointestinal tract, and the surface of respiratory passages.
Collagen Benefits
Research studies have shown that supplemental collagen has antioxidant, anti-inflammatory, and DNA-protective properties. It has demonstrated significant benefits for skin, nails, joints, bones, and blood vessels, as well as people with high blood pressure and type 2 diabetes.
In skin, collagen supplements have reduced wrinkles and improved wound healing, elasticity, hydration, collagen density, and skin appearance in women with moderate cellulite. Taking collagen has been shown to improve nail growth, reduce breakage, and improve symptoms of brittle nails. It has increased bone mineral density in women with osteoporosis and improved blood markers reflecting accelerated bone formation and reduced bone degradation. Studies have found supplemental collagen to be effective in reducing symptoms of osteoarthritis and rheumatoid arthritis with statistically significant improvements in pain, swelling, and stiffness.
In patients with hypertension, collagen supplements lowered blood pressure, healed vascular damage, and lowered indicators of arterial stiffness. And in type 2 diabetics, supplementation with collagen significantly increased insulin sensitivity and high-density lipoprotein (HDL) while lowering fasting blood glucose, fasting blood insulin, hemoglobin A1c, total triglycerides, total cholesterol, low-density lipoprotein (LDL), and inflammatory marker high-sensitivity C-reactive protein (hs-CRP).
Collagen Supplements
Collagen in supplement form is generally safe and no adverse effects have been reported aside from rare cases of fullness and unpleasant taste. It’s available as capsules or a flavorless powder that dissolves easily into beverages, smoothies, yogurt, oatmeal, and soups.
These supplements—usually referred to as collagen peptides or collagen hydrosylates—are derived from animal sources including cows, pigs, chickens, fish, and eggs. Hot water is used to extract gelatin from bones, tendons, ligaments, cartilage, skin, and fish scales. The gelatin is treated with enzymes in a process called hydrolyzation which breaks it down into small chains of peptides which are easy for the body to absorb.
Like any supplement, quality depends on the raw materials so look for products derived from grass-fed or pasture-raised animals and wild-caught fish.
DIY Collagen
Collagen supplements are popular, but they’re not the only way to add collagen to your diet. Given the processing required, they’re not most natural way either. You can make your own collagen supplement at home. It’s called bone broth. It requires only a few ingredients—bones, water, and a splash of vinegar to increase the extraction of nutrients—and a few steps—slow and gentle simmering, straining, and portioning into glass jars to store in the fridge or freezer.
Start with filtered water and the best quality bones you can find. If you’re using fish or poultry bones, you can use sharp kitchen shears or a heavy cleaver to chop the bones into pieces, enough to expose their marrow. Simmer fish bones for an hour and poultry bones for four to six hours. Bigger bones like those from cows, lamb, or pigs require power tools to cut so buy them in pieces from your butcher and simmer them on low in a slow cooker for twenty-four hours.
You can add aromatics like onions, carrots, celery, and/or herbs to give your broth more flavor, but it will be full of gelatin and collagen regardless. Bone broth can be consumed as a beverage or used as an ingredient in soups and sauces, and as a cooking liquid when making whole grains like rice or quinoa.
Collagen Support for Vegans
Collagen supplements and bone broth are always derived from animal sources, so they’re not an option for vegans. Instead vegans (and everyone else) can optimize their body’s own production of collagen by getting plenty of the nutrients that support collagen synthesis. They can all be found in non-animal sources including:
Glycine in kale, spinach, cauliflower, pumpkin, kiwi, and bananasProline in soybeansHydroxyproline in alfalfa sprouts and carob seedsVitamin C in bell peppers, broccoli, kale, citrus fruits, strawberries, and kiwiVitamin B6 in garbanzo beans, bananas, potatoes, and bulgurSulfur in garlic, onions, and cruciferous vegetablesCopper in garbanzo beans, lentils, cashews, hazelnuts, and sunflower seedsAnthocyanins and antioxidants in berries, turmeric, cinnamon, oregano, and rosemary
Collagen and Lifestyle
The way we live can affect how much collagen our bodies produce. Besides age, factors that reduce the production of collagen or accelerate its degradation include stress, 10 smoking,11 sun exposure,12 high-sugar diets,13 and deficiencies of essential nutrients like omega-3 fatty acids and vitamins A, C, and E.14 We can’t do anything about our age, but we can make changes in our daily routines to help maintain healthy collagen stores. Here are my top six tips:
#1 Exercise regularly. Healthy adults need about three hours of aerobic and strengthening activity each week, plus stretching at the end of workouts.
#2 Find a method of relaxation that resonates with you—meditation, yoga, self-hypnosis, breathing exercises, progressive relaxation—and practice it every day.
#3 Stop smoking.
#4 Stay out of the sun when the U.V. index is high. Liberal use of sunscreen is a good alternative, but shade is better. If you’re going to reply on sunscreen, consult the Environmental Working Group's Sunscreen Guide [https://www.ewg.org/sunscreen/best-su...] to find non-toxic products with a sun protection factor (SPF) between 30 and 50 that block both UVA and UVB light.
#5 Avoid sweet foods and beverages, and foods made from flour.
#6 Make colorful, non-starchy plant foods at least half of every meal and consume non-toxic fish and/or seafood several times per week. Or ask your naturopathic doctor to recommend a good multivitamin and fish oil supplement.
References:
Chen YP, Liang CH, Wu HT, Pang HY, Chen C, et al. Antioxidant and anti-inflammatory capacities of collagen peptides from milkfish (Chanos chanos) scales. Journal of Food Science and Technology. 2018;55(6):2310-2317.
Choi FD, Sung CT, Juhasz ML, and Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of Drugs in Dermatology. 2019;18(1):9-16.
Schunck M, Zague V, Oesser S, and Proksch E. Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology. Journal of Medicinal Food. 2015;18(12):1340–1348.
Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, and Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology. 2017;16(4):520-526.
König D, Oesser S, Scharla S, Zdzieblik D, and Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. Nutrients. 2018;10(1):97.
García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, Acosta-Olivo CA, Vilchez-Cavazos F, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Orthopedics. 2019;43(3):531-538.
Zhang LL, Wei W, Xiao F, Xu JH, Bao CD, Ni LQ, and Li XF. A randomized, double-blind, multicenter, controlled clinical trial of chicken type II collagen in patients with rheumatoid arthritis. Arthritis and Rheumatism. 2008;59(7):905-10.
Kouguchi T, Ohmori T, Shimizu M, Takahata Y, Maeyama Y, et al. Effects of a chicken collagen hydrolysate on the circulation system in subjects with mild hypertension or high-normal blood pressure. Bioscience, Biotechnology, and Biochemistry. 2013;77(4):691-6.
Zhu CF, Li GZ, Peng HB, Zhang F, Chen Y, and Li Y. Treatment with marine collagen peptides modulates glucose and lipid metabolism in Chinese patients with type 2 diabetes mellitus. Applied Physiology, Nutrition, and Metabolism. 2010;35(6):797-804.
Figueres Juher T and Basés Pérez E. [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. [Article in Spanish; Abstract available in Spanish from the publisher]. Nutricion Hospitalaria. 2015;32 Suppl 1:62-6.
Knuutinen A, Kokkonen N, Risteli J, Vähäkangas K, Kallioinen M, et al. Smoking affects collagen synthesis and extracellular matrix turnover in human skin. The British Journal of Dermatology. 2002;146(4):588-94.
Schwartz E, Cruickshank FA, Christensen CC, Perlish JS, and Lebwohl M. Collagen alterations in chronically sun-damaged human skin. Photochemistry and Photobiology. 1993;58(6):841-4.
Danby FW. Nutrition and aging skin: sugar and glycation. Clinical Dermatology. 2010;28(4):409-11.
Schagen SK, Zampeli VA, Makrantonaki E, and Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinology. 2012;4(3):298–307.
It may not be far off, considering that collagen is the primary structural protein in the body and as we age—starting in our mid-20s—the body’s natural production of collagen begins to decline.
Supplementing collagen in capsule or powder form is one way to increase collagen stores in the body and studies continue to show benefits across the board, from wrinkles and cellulite to arthritis, high blood pressure, and diabetes.
Collagen is actually an ancient remedy and you can make it yourself at home. There are even options for vegans who want to maintain healthy collagen stores without any animal products. And everyone can adopt healthy lifestyle habits that help prevent collagen loss. Read on for my top six tips.
Collagen 101
Because it helps form connective tissues, collagen is often referred to as the “glue” that holds the body together. Collagen gives strength and elasticity to the skin and it’s necessary for the development of cells and organs, the healing of bones and blood vessels, and the formation of extracellular matrix which surrounds individual cells and allows them to communicate.
Collagen is made up of polypeptide chains that are made up of amino acids, primarily glycine, proline, and hydroxyproline. There are 28 types of collagen found throughout the body. Type I collagen accounts for 90 percent of collagen and it’s found in skin, tendons, ligaments, bones, and teeth. Other types are found in cartilage, hair, nails, eyes, intervertebral discs, blood vessels, lymphatic tissues, organ linings, the gastrointestinal tract, and the surface of respiratory passages.
Collagen Benefits
Research studies have shown that supplemental collagen has antioxidant, anti-inflammatory, and DNA-protective properties. It has demonstrated significant benefits for skin, nails, joints, bones, and blood vessels, as well as people with high blood pressure and type 2 diabetes.
In skin, collagen supplements have reduced wrinkles and improved wound healing, elasticity, hydration, collagen density, and skin appearance in women with moderate cellulite. Taking collagen has been shown to improve nail growth, reduce breakage, and improve symptoms of brittle nails. It has increased bone mineral density in women with osteoporosis and improved blood markers reflecting accelerated bone formation and reduced bone degradation. Studies have found supplemental collagen to be effective in reducing symptoms of osteoarthritis and rheumatoid arthritis with statistically significant improvements in pain, swelling, and stiffness.
In patients with hypertension, collagen supplements lowered blood pressure, healed vascular damage, and lowered indicators of arterial stiffness. And in type 2 diabetics, supplementation with collagen significantly increased insulin sensitivity and high-density lipoprotein (HDL) while lowering fasting blood glucose, fasting blood insulin, hemoglobin A1c, total triglycerides, total cholesterol, low-density lipoprotein (LDL), and inflammatory marker high-sensitivity C-reactive protein (hs-CRP).
Collagen Supplements
Collagen in supplement form is generally safe and no adverse effects have been reported aside from rare cases of fullness and unpleasant taste. It’s available as capsules or a flavorless powder that dissolves easily into beverages, smoothies, yogurt, oatmeal, and soups.
These supplements—usually referred to as collagen peptides or collagen hydrosylates—are derived from animal sources including cows, pigs, chickens, fish, and eggs. Hot water is used to extract gelatin from bones, tendons, ligaments, cartilage, skin, and fish scales. The gelatin is treated with enzymes in a process called hydrolyzation which breaks it down into small chains of peptides which are easy for the body to absorb.
Like any supplement, quality depends on the raw materials so look for products derived from grass-fed or pasture-raised animals and wild-caught fish.
DIY Collagen
Collagen supplements are popular, but they’re not the only way to add collagen to your diet. Given the processing required, they’re not most natural way either. You can make your own collagen supplement at home. It’s called bone broth. It requires only a few ingredients—bones, water, and a splash of vinegar to increase the extraction of nutrients—and a few steps—slow and gentle simmering, straining, and portioning into glass jars to store in the fridge or freezer.
Start with filtered water and the best quality bones you can find. If you’re using fish or poultry bones, you can use sharp kitchen shears or a heavy cleaver to chop the bones into pieces, enough to expose their marrow. Simmer fish bones for an hour and poultry bones for four to six hours. Bigger bones like those from cows, lamb, or pigs require power tools to cut so buy them in pieces from your butcher and simmer them on low in a slow cooker for twenty-four hours.
You can add aromatics like onions, carrots, celery, and/or herbs to give your broth more flavor, but it will be full of gelatin and collagen regardless. Bone broth can be consumed as a beverage or used as an ingredient in soups and sauces, and as a cooking liquid when making whole grains like rice or quinoa.
Collagen Support for Vegans
Collagen supplements and bone broth are always derived from animal sources, so they’re not an option for vegans. Instead vegans (and everyone else) can optimize their body’s own production of collagen by getting plenty of the nutrients that support collagen synthesis. They can all be found in non-animal sources including:
Glycine in kale, spinach, cauliflower, pumpkin, kiwi, and bananasProline in soybeansHydroxyproline in alfalfa sprouts and carob seedsVitamin C in bell peppers, broccoli, kale, citrus fruits, strawberries, and kiwiVitamin B6 in garbanzo beans, bananas, potatoes, and bulgurSulfur in garlic, onions, and cruciferous vegetablesCopper in garbanzo beans, lentils, cashews, hazelnuts, and sunflower seedsAnthocyanins and antioxidants in berries, turmeric, cinnamon, oregano, and rosemary
Collagen and Lifestyle
The way we live can affect how much collagen our bodies produce. Besides age, factors that reduce the production of collagen or accelerate its degradation include stress, 10 smoking,11 sun exposure,12 high-sugar diets,13 and deficiencies of essential nutrients like omega-3 fatty acids and vitamins A, C, and E.14 We can’t do anything about our age, but we can make changes in our daily routines to help maintain healthy collagen stores. Here are my top six tips:
#1 Exercise regularly. Healthy adults need about three hours of aerobic and strengthening activity each week, plus stretching at the end of workouts.
#2 Find a method of relaxation that resonates with you—meditation, yoga, self-hypnosis, breathing exercises, progressive relaxation—and practice it every day.
#3 Stop smoking.
#4 Stay out of the sun when the U.V. index is high. Liberal use of sunscreen is a good alternative, but shade is better. If you’re going to reply on sunscreen, consult the Environmental Working Group's Sunscreen Guide [https://www.ewg.org/sunscreen/best-su...] to find non-toxic products with a sun protection factor (SPF) between 30 and 50 that block both UVA and UVB light.
#5 Avoid sweet foods and beverages, and foods made from flour.
#6 Make colorful, non-starchy plant foods at least half of every meal and consume non-toxic fish and/or seafood several times per week. Or ask your naturopathic doctor to recommend a good multivitamin and fish oil supplement.
References:
Chen YP, Liang CH, Wu HT, Pang HY, Chen C, et al. Antioxidant and anti-inflammatory capacities of collagen peptides from milkfish (Chanos chanos) scales. Journal of Food Science and Technology. 2018;55(6):2310-2317.
Choi FD, Sung CT, Juhasz ML, and Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. Journal of Drugs in Dermatology. 2019;18(1):9-16.
Schunck M, Zague V, Oesser S, and Proksch E. Dietary Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology. Journal of Medicinal Food. 2015;18(12):1340–1348.
Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, and Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology. 2017;16(4):520-526.
König D, Oesser S, Scharla S, Zdzieblik D, and Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. Nutrients. 2018;10(1):97.
García-Coronado JM, Martínez-Olvera L, Elizondo-Omaña RE, Acosta-Olivo CA, Vilchez-Cavazos F, et al. Effect of collagen supplementation on osteoarthritis symptoms: a meta-analysis of randomized placebo-controlled trials. International Orthopedics. 2019;43(3):531-538.
Zhang LL, Wei W, Xiao F, Xu JH, Bao CD, Ni LQ, and Li XF. A randomized, double-blind, multicenter, controlled clinical trial of chicken type II collagen in patients with rheumatoid arthritis. Arthritis and Rheumatism. 2008;59(7):905-10.
Kouguchi T, Ohmori T, Shimizu M, Takahata Y, Maeyama Y, et al. Effects of a chicken collagen hydrolysate on the circulation system in subjects with mild hypertension or high-normal blood pressure. Bioscience, Biotechnology, and Biochemistry. 2013;77(4):691-6.
Zhu CF, Li GZ, Peng HB, Zhang F, Chen Y, and Li Y. Treatment with marine collagen peptides modulates glucose and lipid metabolism in Chinese patients with type 2 diabetes mellitus. Applied Physiology, Nutrition, and Metabolism. 2010;35(6):797-804.
Figueres Juher T and Basés Pérez E. [An overview of the beneficial effects of hydrolysed collagen intake on joint and bone health and on skin ageing]. [Article in Spanish; Abstract available in Spanish from the publisher]. Nutricion Hospitalaria. 2015;32 Suppl 1:62-6.
Knuutinen A, Kokkonen N, Risteli J, Vähäkangas K, Kallioinen M, et al. Smoking affects collagen synthesis and extracellular matrix turnover in human skin. The British Journal of Dermatology. 2002;146(4):588-94.
Schwartz E, Cruickshank FA, Christensen CC, Perlish JS, and Lebwohl M. Collagen alterations in chronically sun-damaged human skin. Photochemistry and Photobiology. 1993;58(6):841-4.
Danby FW. Nutrition and aging skin: sugar and glycation. Clinical Dermatology. 2010;28(4):409-11.
Schagen SK, Zampeli VA, Makrantonaki E, and Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinology. 2012;4(3):298–307.
April 25, 2019
Spring Detox Diet
Spring is a season of renewal. Over the winter, as our bodies have stored energy, they’ve also stored environmental toxins. Now is the time to eliminate them. True detoxification involves several enzymes, hormones, and organs, including the liver, kidneys, gastrointestinal tract, skin, lungs, adipose tissue, and lymphatic system. Comprehensive detox programs like the one I wrote about in my book, The Prediabetes Detox, and the ones I put together for my patients, can be a big commitment. They usually involve diet changes, supplements, exercise, hydrotherapy, saunas, relaxation, and extra sleep. Not everyone can do all of this. But we all can do some of this, and diet is a great place to start. Here are my top five diet changes for a fresh start this spring.
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February 20, 2019
A Doctor’s Own Home Care Regimen for Colds and Flu
We don’t like to admit it, but even doctors get sick. And many of us are terrible patients, so we often elect to treat ourselves. It’s not a good idea in cases of serious illness, but it’s often appropriate during colds and flu, when the best thing to do is stay home. Colds and flu are upper respiratory infections caused by viruses, not bacteria, so antibiotics aren’t effective. Instead I use home remedies and natural interventions to treat symptoms, speed recovery, and minimize discomfort. This is how I care for myself and my family during colds and flu.
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January 13, 2019
5 Ways to Reduce Toxin Exposure in the Bathroom
According to the Environmental Protection Agency, indoor air can be “more seriously polluted” than outdoor air, even in the largest and most industrialized cities. We may never be able to escape all of the toxins in our environment, but there are steps we can take to minimize our exposure.
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December 7, 2018
5 Essential Items for Healthy Travel
Vacations are good for us. Taking time to rest, relax, and spend time with loved ones can revitalize our bodies as well as our minds. Unfortunately, with travel often comes stress, lack of sleep, changes in daily routines, and unfamiliar and unfriendly microbes found in new environments. These can take a toll on our immune systems and make us more vulnerable to illness and infection. Getting sick can ruin any holiday, so take along these five essentials to reduce your risk.
#1 | Alcohol-Based Wipes
Viruses and bacteria that make us sick are often transmitted through contact with contaminated surfaces. These include accommodations inside planes and trains like seats, arm rests, and tray tables. You can reduce your exposure to harmful microorganisms by wiping down shared surfaces before you touch them.
Opt for alcohol-based wipes instead of antibacterial products. Studies show that antibacterial hand sanitizers and wipes can promote the growth of antibiotic-resistant bacteria, alter our microbiome (the friendly bacteria that help keep us healthy), have negative effects on our immune system, and increase the risk of allergies and life-threatening infections.
Some antibacterial products contain toxic chemicals like triclosan, a dioxin that has been shown to disrupt hormones and suppress the immune system. Human studies have linked triclosan to infertility, miscarriage, birth defects, allergies, and asthma, while animal studies have linked it to cardiovascular problems and cancer.
#2 | Water Bottle
The mucus membranes lining our eyes, nose, and mouth are some of the body’s primary defense systems against harmful viruses and bacteria. When our bodies become dehydrated, our mucus membranes dry out and tiny cracks can form. Microorganisms that make us sick can enter the body through these cracks. It’s always important to drink plenty of water (unless your doctor has told you to limit fluid intake for any reason) but it’s especially critical during air travel.
Most of the water vapor in the earth’s atmosphere is concentrated within the first 10,000 feet above the surface. Airplanes spend most of their flight time around 35,000 feet, where they encounter less air resistance and burn less fuel, and where the humidity level drops to almost zero.
Stay hydrated by drinking about eight ounces of water every hour during air travel. Avoid diuretics, liquids that can dehydrate the body by increasing urine output, like alcohol and caffeinated beverages. Bringing your own bottle gives you easy access to water without having to rely on beverage services. Opting for one made out of glass or stainless steel also limits your exposure to chemicals in plastic bottles.
At airports you won’t be able to bring a bottle full of water through security, but you can bring an empty bottle and fill it up before you board. Tap water isn’t as good as the filtered water you may have at home, but it’s usually better than bottled water.
When the Environmental Working Group (EWG) tested ten popular bottled water brands, researchers found chemical contaminants in every single sample, some exceeding legal limits. These included bacteria, heavy metals like arsenic, radioactive isotopes, waste pollutants like caffeine and pharmaceutical drugs, fertilizer residues like nitrates and ammonia, chemicals linked to cancer and reproductive problems like trihalomethanes and bromodichloromethane, and industrial chemicals like solvents, propellants and plasticizers.
#3 | Healthy Snack
Travel often disrupts regular meal times and healthy foods are usually unavailable. Snacks are often processed foods, meals are usually prepackaged, and restaurant options are fast food more often than not. Pack along healthy alternatives so you’re ready when hunger strikes.
Choose whole foods that are easy to transport, easy to eat, and don’t require refrigeration like raw nuts and seeds, fresh and dried fruits, and vegetables like celery, cucumber, and carrot sticks. Because these foods are also high in fiber, they can help prevent constipation which is common during travel.
#4 | Melatonin
Melatonin is a hormone produced and secreted primarily by the pineal gland in the brain. It has many essential functions in the body. Melatonin plays an important part in immunity by regulating the development and function of white blood cells but it is best known for its role in regulating our circadian rhythm of natural sleep and wake cycles. Patterns of melatonin secretion vary by time of day. Levels are lowest during daylight hours and begin to rise in the evening. They remain high for most of the night, promoting sleep. Melatonin levels abate in early morning hours, promoting wakefulness.
During travel to new time zones we are exposed to changing light and dark cycles in the environment. This sudden disruption in our circadian rhythm affects the production and secretion of melatonin, causing changes in our alertness during the day and our quality of sleep at night. Taking a melatonin supplement can minimize jet lag and enhance immunity by helping the body adjust to changes in time zones and sleep schedules.
When you arrive at a new destination, take melatonin in the evening before you go to bed, only after sunset and always before 11:00 p.m. Some people are more sensitive to melatonin supplements than others and effective dosages range from half a milligram to five milligrams.
#5 | Lavender Essential Oil
Pure lavender essential oil can be used to promote relaxation during travel. Its sedative properties make it useful as a sleep aid and its anxiolytic and mood stabilizing properties make it especially useful for people who experience fear of flying, discomfort in confined spaces, and other forms of anxiety during travel. Studies have shown that lavender was as effective as benzodiazepines in treating general anxiety disorder. It has also been found to improve restlessness, disturbed sleep, general well-being, and quality of life. Lavender acts on the central nervous system to modulate neurotransmitters involved in regulating emotional responses to our environment.
Lavender’s antiseptic and anti-inflammatory properties also make it good for topical first aid. And because it has a pleasant floral aroma, it can be used as natural, chemical-free fragrance.
During travel you can use lavender essential oil as aromatherapy. Place a drop or two in the palm of your hand, rub your hands together, then rub them on your neck, chest, or the skin under your nose (take care not to get it in your mouth). Lavender essential oil should only be used topically, never ingested. (Encapsulated products are available for internal use but should only be used under the guidance of a naturopathic doctor.) Use only pure, organic essential oils and avoid any synthetic and perfume oils.
References:
Levy SB. Antibacterial household products: cause for concern. Emerging Infectious Diseases. 2001;7(3 Suppl):512-5.
Weatherly LM and Gosse JA. Triclosan Exposure, Transformation, and Human Health Effects. Journal of Toxicology and Environmental Health. Part B, Critical Reviews. 2017; 20(8):447–469.
Environmental Working Group. Bottled Water Quality Investigation. [Web page]. EWG website. https://www.ewg.org/research/bottled-.... Accessed 11/28/18.
Woelk H and Schläfke S. A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder. Phytomedicine. 2010;17(2):94-9.
Koulivand PH, Ghadiri MK, and Gorji A. Lavender and the Nervous System. Evidence- Based Complementary and Alternative Medicine. 2013;2013:681304.
April 5, 2018
5 Ways to Prevent Cavities and Heal Teeth Naturally
Most people think of tooth decay as an inevitable aspect of aging. According to the Centers for Disease Control and Prevention, three in four people in the United States have dental restorations, one in five people have untreated cavities, and nearly one in four adults aged sixty-five years and older have no teeth left at all. Poor dental health may be common, but it’s not necessarily a normal part of getting older.
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