Category: Miscellaneous

How to Decrease Jet Lag

By Dr. Nicole Maxwell

Planning to travel?  Want to take advantage of every minute?  Learn how to decrease the symptoms of jet lag so you can enjoy your time instead of wanting to sleep the day away.

Jet lag symptoms include: 

  • Disturbed sleep — such as difficulty falling asleep, early waking or excessive sleepiness.
  • Daytime tiredness.
  • Difficulty functioning at your usual level.
  • Stomach problems, constipation or diarrhea.
  • A general feeling of not being well.
  • Mood changes.

Hydration: dehydration worsens symptoms of jet lag and airplane travel promotes dehydration.  Make sure to hydrate well before, during and after your flight.  Avoid alcohol, soda and caffeine as those promote dehydration as well.  Choose an aisle seat so you can take bathroom breaks as needed.  Consider drinking a glass of water every waking hour on your flight.

Melatonin: Melatonin is related to light – light suppresses melatonin secretion.  Crossing time zones disrupts the melatonin cycle.  Consider taking melatonin upon arrival one hour before the new bedtime.  If you arrive in the morning, wait until that evening to supplement.  1-3mg should be plenty.

Homeopathic combination remedies like No Jet Lag can be very helpful for recovering from jet lag.  No Jet Lag directions: chew 1 upon take off, one in the middle of flight, one upon landing and one before bed, local time. May also chew 1 three times a day the next day if needed.

Acupressure can also be helpful for jet lag and it’s free!  Check out this link by physical therapist, Mary Golob for the acupressure points and the associated times.  https://www.scribd.com/document/383612283/How-to-fix-Jet-Lag

Fasting hasn’t been tested in clinical trials yet and the theory, extrapolated from mice, is that the body’s circadian clock gets suspended when fasting to conserve energy.  When you eat soon after landing, the clock starts again.  The doctors who did the mice research recommend fasting 12-16 hours before and during the flight then eat a healthy meal once you land, as soon as is convenient.  Drink lots of water during the flight though!  If you want to eat on plane pre-order “low sodium” meal to prevent dehydration.

Earthing: walk outside on a natural surface for 20 – 30 minutes with bare feet.  The theory here is that the earth has a rhythm and by grounding yourself in the new time zone, your rhythm will match the earth’s rhythm in the new time zone.  I have colleagues who swear by this.  I think it sounds lovely to squish your toes in the sand or lay on the grass and become present to the new surroundings.

Supplements: An adrenal support in the morning of new time zone can help increase morning cortisol.  Then take phosphatidyl serine 3 hours before the new bedtime and again at the new bedtime to help decrease nighttime cortisol.  This resets the cortisol rhythm to the new time zone.  These are available at Boise Natural Health Clinic.

May you have wonderful travels with little jet lag interference.  Feel free to come in for a tune up as well to prepare for your best trip yet.

Citations

1. https://www.precisionnutrition.com/all-about-jet-lag?fbclid=IwAR0doaU7dGY-haoLuLOZ6xukPtRUyI2mxnYIC8TI7LntKyxiInr_piWD2J8

 2. https://www.health.harvard.edu/blog/resetting-your-circadian-clock-to-minimize-jet-lag-2016090810279

Well-Prepared Natural Travel Kit

by Joan Haynes, NMD

Buy a basic first-aid travel kit and add your own natural medicines

Additional natural remedies to add:  (products mentioned by name available at BNHC)

For gastrointestinal illness:

Arsenicum 30C  A homeopathic remedy that treats vomiting or diarrhea. At the first sign of getting ill, let 3 pellets dissolve under your tongue. Use every hour or two when awake until symptoms resolve.

Charcoal caps  Charcoal absorbs toxins in your digestive tract. If you feel you ate or drank something that upset your system, take 2 caps (for a child) or 4 caps (for an adult). You can take 2 more capsules in another 1-2 hours. The charcoal will turn your stool black.

Botanifuge (Professional Formulas)   These capsules contain several different herbs that kill off parasites and pathogenic bacteria. They can also be used as a preventative measure (1-2 caps per day) as well as to treat an acute infection (1-2 caps 3-4x/day).

Probiotics Take 1cap with each meal to ensure healthy gut bacteria. BNHC has a variety to choose from.

For physical injuries – bruises and minor trauma:

Arnica 30C homeopathic remedy that treats acute injuries by helping to reduce pain, swelling and bruising. Take 3 pellets under the tongue as soon after the injury as possible. This can be repeated every hour until symptoms subside.

Homeopathic antiinflammatory topical A homeopathic topical gel that works similarly to arnica. Apply to affected areas every 2-3 hours as needed for pain and swelling. Great for sore muscles.

For sunburn:

Aloe gel Soothing and healing to the skin following a burn. Do not apply to blistering or broken skin.

For sleep/ jet lag:

Melatonin Take 1-3 mg at bedtime in your new time zone.

Magnesium – 150 mg caps, take 1 – 2 after dinner to help sleeps. Can also combat constipation.

For more about how to decrease jet lag, see Dr. Maxwell’s article.
https://boisenaturalhealth.com/how-to-decrease-jet-lag/

For colds/flu or general immune support:

Biovegetarian (Priority One) (a multi-ingredient general immune support) 2 caps per day as preventative, 2 caps 3-4 x/day for acute illness.

For constipation

Most people experience constipation while traveling. Instead of waiting till you are uncomfortable, consider taking 1 cap of a combination herbal laxative before bed each night. You could also take 150 – 300 mg of Magnesium

For anxiety

Rescue Remedy 5 – 10 drops under your tongue. Great for fear of flying, crowds, too much family. Can also put dropperful in a water bottle and sip on as frequently as you want. Safe for children.

Lavela (Integrative Therapeutics) Great for flying and driving anxiety as well as family stress!) – this is a concentrated oral lavender capsule that works for stronger, longer anxiety relief. Can get burp a little lavender, but it’s not unpleasant. 1 cap twice daily.

Lemon Balm tea – bring your own tea bags with you when you need to calm your nerves. Sweeten with a dash of honey if you wish. Great for adults and children, tastes good.

Homeopathy

Consider purchasing a homeopathic first aid kit and book for other illnesses and injuries such as sunburn, insect bites, earaches etc.

Happy and Safe Travels!

Staying Healthy While Traveling

by Joan Haynes, NMD

If your vacation plans this summer involve travel to a foreign country, here are some tips to ensure your health stays in tip-top shape while you’re gone. Foreign lands mean foreign bugs, ones that our immune systems are less adapted too. If you are headed to a place where parasites are common, some extra precautions can be very helpful.

1. Prepare your digestive tract & prevent gastrointestinal illness

Take probiotics

Increasing your healthy intestinal bacteria for a month before your trip will leave you less susceptible to pathogens. We recommend HMF capsules one cap twice per day. This brand can tolerate room temperatures for up 30 days without refrigeration. If you are headed to a hot area without a fridge or air conditioning, buy a brand that is heat stable.

Make sure your digestive function is strong

Normal stomach acid is our best defense against pathogenic organisms. If you have symptoms such as gas, bloating, heartburn, or indigestion, check with your doctor to see if supplementing with hydrochloric acid is appropriate for you.

Don’t drink the water (or eat the fresh fruit, salad, or drink iced beverages, etc!)

Hydration is very important of course, and if you are travelling to an area that has contaminated water, vigilance is required to avoid gastrointestinal illness. The best solution is to bring your own water filter and treat your water yourself. REI has some great options. If you choose to go the bottled water route, make sure that you are the one opening your bottles and check the seals. It is not uncommon in impoverished countries for locals to refill old bottles with unclean water and resell it. Similarly, do not believe any claims that the water or ice is boiled or treated. Peel your own fruit, insist that your food is steaming hot when it’s brought to you, and turn down raw salads and ice. You will be a less frequent visitor to the latrine.

You must however, stay hydrated.  Many symptoms of jet lag and travel fatigue are simple dehydration!!!  Here’s an article about dehydration symptoms and another about electrolyte replacement

2. Prepare your circadian rhythm with melatonin

Jet lag can slow down the best of us. If you are travelling across several time zones, melatonin can be extremely helpful in “resetting” the circadian clock. Take 3 mg at the time that locals would be going to bed (and go to bed yourself). This should help induce proper sleep and wake times for that time zone.  Read more about jetlag

3. Support your immune system

Get adequate sleep, and go easy on the sugar and alcohol. If you are concerned about a tendency to get sick, take an immune stimulating product such as Biovegetarian by Priority 1. As a preventative, the dose is 2 tablets per day. To treat acute illness the dose is 2 tablets 3-4 x/day.  Another favorite product is Liquid Herbal Resistance by Wellness Formula. 

Essential oils have antimicrobial properties.  Inhaling and applying them during travel can significantly reduce the number of microbes.  Be careful with direct skin contact and some oils can burn and they may need be applied with a carrier oil, such as coconut or olive oils. 

Read more about how to create a Travel Kit that incudes natural remedies. 

Natural Cleaning Recipes

by Nicole Maxwell, NMD

Adapted from Lauren Cox at Natural Partners

You may have a cabinet somewhere in the house complete with glass cleaner, bleach, abrasive bathroom cleaner, etc. Many conventional cleaning products contain chemicals that can be harmful to your health.  

Try some of these great healthy alternatives.  Put them in glass spray bottles to reduce plastics in the house as well.  You will cut down on chemicals in your home and oftentimes save money!

Here are some interesting facts:

  • An EPA study concluded that the toxic chemicals in household cleaners are 3 times more likely to cause cancer than outdoor air. (https://www.cpsc.gov/Safety-Education/Safety-Guides/Home/The-Inside-Story-A-Guide-to-Indoor-Air-Quality)
  • The EPA found the levels of air pollution inside the home can be two to five times higher (and sometimes even 100 times higher) than outdoor levels. (American Lung Association and 3M survey, 2002)
  • The EPA ranks poor indoor air quality among the top five environmental risks to public health. (American Lung Association and 3M survey, 2002). Here is a link for plants that help improve air quality.

Window Cleaner

¼ cup rubbing alcohol
¼ cup white vinegar
1 tablespoon cornstarch
2 cups purified water

Try plain packing paper to wipe to decrease streaking.

All Purpose Cleaner

½ cup white vinegar
2 cups water
10 drops oregano oil
10 drops clove oil
10 drops lavender oil
10 drops lemon oil

Toilet Scrub

¾ cups borax
1 cup white vinegar
10 drops citrus oil of choice
10 drops mint oil

Wood and Floor Cleaner

1 cup white vinegar
2 oz mild castille soap
3 cups purified water
20 drops essential oils of choice

Wood Polish

¼ cup coconut oil
⅓ cup white vinegar
4 cups hot water

Laminate and Tile Cleaner

1 tablespoon baking soda
2 cups hot water
10 drops citrus oil of choice

Moldy Grout Cleaner

1 part hydrogen peroxide
1 part water
(spray and let sit at least 45 minutes and wipe down with a sponge)

Leather Cleaner

¼ cup white vinegar
¼ cup olive or coconut oil
10 drops essential oil of choice

Air Fresheners

Consider an aromatherapy essential oil diffuser or make a simmer pot. Just add in your favorite oils and herbs to a gallon of water and let it simmer all day. Try lavender, rosemary, lemon or clove.

Dangers of Essential Oils

by Joan Haynes, NMD

Last week, another patient with essential oil burns on her body came in to the clinic.  Since she had no idea that the oils were the cause, she was continually using more and different oils, encouraged by a well-meaning, essential oil distributor – thus causing the rash to blister and weep.  Sadly, this scenario is common.  Many people think that “natural” means “safe”.  But essential oils are highly concentrated substances that can have useful but also toxic effects on the body.  One drop of the oil can be the equivalent to 10-50 cups of the herbal tea.  Since essential oils have become so popular, it is important we understand their risks, especially if we are using them with children, pets, and during pregnancy.

For a good overview, here is an article by Katie Wells aka Wellness Mama, a very reliable website for you to get useful information about essen

tial oils and many other natural health topics.

This popular Dr. Axe’s article talks about diffusing essential oils and lists safety aspects for specific oils, including which ones can cause sun sen

sitivity and which ones are to not be used in pregnancy.

If you use essential oil with your children, please read this article written by a naturopathic physician in Montana, who has put together very good information for there safe use.

There have been recent articles warning cat owners about the dangers of essential oils.  There is some evidence that their livers cannot metabolize compounds in essential oils.  Here is an article that talks about essential oils and both dogs and cats.

This article is by a veterinarian who says that essential oils, when used properly, are likely safe for our cats.

Essential oils can be great medicine when used properly.  Please inform yourself and be careful.  There is a lot of misinformation out there!

Alterative Tea – Year Round Tonic

by Joan Haynes, NMD

Alterative herbs are those which improve overall health by supporting basic bodily processes.  They “do a little bit of everything”. I learned this inexpensive, great-tasting, 9-herb tea formula from Jill Stansbury, NMD, professor at the National University of Natural Medicine and have been recommending it for over 20 years.  Drink daily to stay hydrated and healthy all year long.  For sale in the clinic for only $8.00.

 

Useful in So Many Ways

Alterative herbs contain nutrients, minerals including trace minerals, electrolytes, and hormonal precursors that all nourish and stimulate metabolism.  Alteratives also stimulate digestive and absorptive functions thereby optimizing nutrition.  Alteratives also promote eliminative functions and thereby the removal of wastes, minimizing toxic accumulations and enhancing intestinal aerobic flora.  Due to these actions, alteratives are considered to be cleansing and general tonics.

Ingredients

Equal Parts:

Taraxicum officinale “Dandelion root”

Arctium lappa “Burdock”

Berberis aquafolium “Oregon grape, Mahonia”

Glycerrhiza glabra “Licorice root”

Astragalus membranosus “Milk vetch”

Citrus aurantium “Orange peel”

Cinnamomum zeylanicum “Cinnamon”

Foeniculum vulgare “Fennel

Zingiber officinale “Ginger”

Tea Preparation

Instructions for Decoction –  1 heaping tsp per 1 – 1½  cups of water.  Make a single serving or a whole pot.  Simmer the tea covered for about 20 – 30 minutes in stainless steel or glass pot.  Strain. This tea is naturally sweet, but if you want it to be sweeter, sweeten with stevia or honey.

Tips for Tea Drinking

 If you like your tea cold consider quart glass mason jars for storing your tea.  It encourages you to drink a lot and is easy to travel with.  It’s worth investing in plastic lids.  (They have ones with fun straws and straw holders too).  You can make a quart each morning and drink room temp or iced.

If you like your tea hot, invest in a good thermos for when you work and travel.  When you are home, you can just leave your tea on the stove in its cooking pot.  Reheat it each time you want a cup.  You can strain after the 30 minutes of simmering or leave the plant matter in the water if you like a stronger brew.

Precautions

This tea contains licorice and in rare cases may increase blood pressure in susceptible people.  Avoid licorice if you are also taking an Ace inhibitor, diuretic, steroid, or blood thinner.  This tea is not recommended for pregnant or nursing mothers, but is encouraged in children.  Do not take if you have heart, liver or kidney disease.  Do not take if you have hormone sensitive cancers.

 

 

Why Boise Natural Health Clinic Has a Fragrance-Free Policy

by Joan Haynes

You may have noticed this sign in our office:

FRAGRANCE-FREE POLICY

To protect the health of our

chemically sensitive patients and staff,

we ask that while visiting

Boise Natural Health Clinic, you do not wear any

fragrance that is perceptible to others.

 

Fragrances Can Have a Negative Effect to Yourself and Others

You may not realize you are making yourself or other people sick by your fragrances.  Because people do not want to offend you or are afraid of being accused of being “sensitive”, your friends or family may not tell you that they get sick from your laundry detergent, lotion, hair products, or perfume.  We commonly get people in the office who have no idea that their overpowering fragrance can be perceived even in the back office as soon as they walk into the building or that we need to air the building out as soon as they leave.

People can develop headaches, brain fog, dizziness, nasal congestion or sneezing, nausea, or even pass out when exposed to fragrance.  Studies have been done linking some of these chemicals to health problems with the immune, nervous, detoxification, and hormonal systems as well as cancers.

What is a Fragrance?

Perfumes, colognes, and deodorants obviously have fragrance.  But so do most seemingly harmless personal care products.  Even those marked “fragrance-free” or “unscented” may contain a fragrance along with a masking agent that prevents the brain from perceiving odor.  There are over 3000 chemicals that are used as fragrance most of which have not been tested for toxicity alone or in combination.  The industry is unregulated – fragrances are considered “trade secrets”.  Just because it is on the market, do not assume it is safe.

How to Avoid Exposure

We get exposed to dangerous chemicals in our environment all the time over which we have no control, but we have complete control over what we use on our body and in our home.

  1. Stop using scented laundry detergents, fabric softeners, and dryer sheets. It can take many washings to get the smell out, especially of synthetic fibers.  If clothes are permeated, you may need to hang clothes or linens in the sun for a few days – UV light is an amazing detoxifier.
  2. Get rid of any artificially scented candles, or air fresheners including plug-ins. Some contain acetone, benzene, lead, carbon monoxide, toluene and more!
  3. If you like fragrances, use essential oils instead of synthetic perfumes. But be careful, essential oils can smell too strong for some people and can affect people with seasonal allergies.  You may need to dilute the oil before using on your skin as they can burn.  Essential oil sprays make good deodorants.
  4. There are very few occasions that you need to use toxic cleaning supplies in your home. Learn to use baking soda and vinegar to clean.
  5. If you are exposed to strong fragrances in your work place, you have every right to ask for a fragrance -free policy to be implemented. Stand up for yourself!
  6. Environmental Working Group is the best place to go for more information. This non-profit organization has amazing Consumer Guides for non-toxic household and personal care products.

Fibromyalgia

by Joan Haynes, NMD

Fibromyalgia is characterized by wide-spread pain and chronic fatigue, there is no known single cause.  However, investigating and treating contributing factors often brings relief.   Here are some ideas we can help you explore:

Hormones

Hormones involving the thyroid, ovaries and adrenal glands are essential in regulating energy, mood, appetite, sleep, behavior, and stress response.  Thyroid testing is a blood test which measures TSH, free T3, free T4 and thyroid antibodies.  Your sex and adrenal hormones are best done via urine or saliva testing (estrogen, progesterone, testosterone, DHEA, and cortisol). Read more at Testing for Hormone Imbalances.

Neurotransmitter Imbalances


Fibromyalgia patients frequently suffer from depression and anxiety.  Research has found that having low levels of the neurotransmitters noradrenaline, serotonin, and dopamine in the brain are common among fibromyalgia sufferers.  Low serotonin in particular has been associated with pain sensitivity and sleep disturbances and in conventional medical practices patients are often prescribed antidepressants with some success.

At Boise Natural Health Clinic we help manipulate neurotransmitters using Targeted Amino Acid Therapy, using supplements such as 5-HTP, tryptophan, and L-theanine.  Neurotransmitters can be measured – we use urine testing to take the guess work out.  READ MORE about neurotransmitter testing.

Inflammation from Food

Widespread body inflammation can be cause by both pro-inflammatory diet and specific food sensitivities.  Here’s an article to learn more: Are Foods Causing Your Symptoms.

Nutritional Deficiencies

Studies have been conducted showing that certain nutrients can have significant improvement on pain levels such as D-Ribose, magnesium, vitamin D and others.  Vitamin D, for example, helps reduce cytokines which are inflammation-causing chemicals.  Omega-3 oils, found in flax seeds and fish, is another researched food shown to reduce inflammation.

Mitochondrial Dysfunction

Mitochondria are little organelles that live inside your cells and are responsible for the generation of energy.  If not working properly, fibromyalgia symptoms may appear.  Certain nutrients are needed for mitochondria to work.  An Organic Acid Test is a way of measuring your mitochondria function.  Depending on results, treatment may involve using supplements such as coenzymes Q10, creatine, L-carnitine and folate.

Sleep

Without a doubt sleep plays a huge role in fibromyalgia symptoms.  It is during sleep that the body makes growth hormone which rejuvenates our muscles.  Poor sleep can be due to hormone imbalances, nutritional deficiencies and lifestyle factors.  Solving sleep issues goes a long way toward feeling better.

Come Visit Us

Untreated fibromyalgia can be a life-altering illness but there is help available.  At Boise Natural Health Clinic we want to help you uncover the factors that contributed to its onset, not just cover up the symptoms with medication.  A free-phone consult may be the way to begin, 208-338-0405.

Advanced Hormone and Neurotransmitter Workshop

by Joan Haynes, NMD

I’m just recently back from a 3-day conference in Las Vegas Hosted by Labrix Clinical Services, a lab that’s new to us at Boise Natural Health. This conference was three days of very useful clinical information. We started off by learning more about the gut microbiome and how it influences our brain chemistry and hormone balance. We talked in great detail about testing for hormone balance for women – estrogen, progesterone, DHEA and testosterone. Here is a sample hormone test. There was a whole talk about libido, full of useful information.

Adrenal health was covered in most of the talks because of its fundamental role in our energy production. I learned about the Stages of Adrenal Dysfunction and treatment considerations at each stage. One of the speaker’s had a great line:

“If the adrenal ain’t happy, nothing is happy.”

I also learned more about men’s health and especially testing and treatment for progesterone deficiency, not just testosterone deficiency. We also covered inflammation and its role in neurotransmitter production and hormone balance
.

I’ve been doing neurotransmitter testing for many years, and  I’m excited to be offering a new lab,  Labrix to help people identify their underlying imbalance that leads to their depression and/or anxiety. We covered the use of nutrients, herbs and amino acids to raise or lower neurotransmitters such as serotonin, GABA, dopamine, norepinephrine and epinephrine. Here is sample neurotransmitter test to see what’s included.

The lab also offers a genetic test FindWhy™ Weight Control that looks at five genes that are known to have a significant impact on regulation of metabolism, satiety, sensitivity to carbohydrates, and regulation of insulin and leptin systems. B
ased on the results, different weight loss plans are created to overcome predispositions.

Cost for these tests range from $191 to $347 depending on what is ordered.

If any of this new testing interests you, come in and we’ll get started, or you can call and set up a free 10-minute consult to speak with me about how this testing might be useful to you.

Chilly?

Joan Haynes, NMD

Feeling more chilly than those around you?  Some causes could be a low thyroid, anemia, diabetes or Raynaud’s Syndrome. Here’s how to find out.

Lab Tests

Our office or your doctor can run some of the following tests.  Tests are selected depending on any other symptoms or health concerns you may have.

  • CBC, Ferritin – will find anemia
  • TSH, Free T4, Free T3 – will pick up a low thyroid
  • ANA, Rheumatoid Factor, Sed rate – will look for autoimmune disease
  • Fasting blood sugar and HgbA1C – will catch diabetes

Raynaud’s Phenomenon

Usually people with Raynaud’s have blue or white skin discoloration with the cold. Here’s a great article from Medicine Net describing Raynaud’s Phenomenon.

Supplement and practices that may help keep your Raynaud’s under control:

  1. Flavinoids.  Found in food and also in supplements, flavinoids dilate blood vessels.  2000 mg 1 – 3 times per day.
  2. Cayenne capsules.  1 or 2 capsules twice a day (with food), or sprinkle on your food regularly.  Great warming effect.
  3. L-arginine.  Increases nitric oxide in the blood and will dilate blood vessels.  Dose is 2 grams – 6 grams per day.  (L-arginine is also well known to help erectile dysfunction.)
  4. Magnesium decreases vasoconstriction and helps the blood vessels relax.  Approx 200 mg three times a day is a good dose.  If your dose is too high, you’ll get lose stool so back down.  Look for Magnesium Citrate.
  5. Ginkgo helps with blood flow to microvasculature.  40 mg three times a day.  Look for a standardized extract.
  6. Caffeine constricts blood flow – so limit or eliminate it.
  7. Relaxation and visualization can work.  Studies show that you can warm your fingers and toes by using your mind to increase blood flow and temperature.  Practice by holding an old fashioned thermometer between your thumb and fingers and watch it climb.
  8. Acupuncture – in one study it reduced attacks by 63%