Author: Nicole Maxwell, NMD

Kids and Sleep

By Nicole Maxwell, NMD

Sleep problems affect 20-30% of children and in many cases it can be addressed with naturopathic care.

Symptoms of insomnia include:

Sleep problems – difficulty falling asleep or staying asleep or waking up too early in the morning.
Tension/worry about going to bed and being able to fall asleep.
Being sleepy during the day.
School or disciplinary problems.
Irritability/mood swings.
Depression.
Hyperactivity.
Decreased attention span.
Aggression.
Memory problems.
Making errors or having accidents.

One issue is if we expect the child to be sleeping more than they need to or if they are in their bed longer than needed. Reduce the sleep window to match the sleep needs to alleviate this possible bedtime struggle.

How much sleep does each age group ideally need?

Preschoolers (3-5yo): 10-13 hours, no less than 8 and no more than 14.
School-aged Children (6-13yo): 9-11 hours, no less than 7 and no more than 12.
Teenagers (14-17yo): 8-10, no less than 7, no more than 11.

Some possible causes of insomnia include:

Stress: kids can suffer from stress just like adults. Any school issues? Bullying? How’s family life? Sibling relationships? Any changes like recently moving? Letting your child share their feelings can work wonders. Naturopathically, we can treat this with adaptive herbs that are gentle for their system. Consider ashwagandha: it has calming and focusing effects for students and helps calm the mind for restful sleep.

Use of caffeine or other stimulants: besides the obvious ones, many clear sodas and energy drinks have caffeine.

Medication side effects: drugs that treat ADHD, antidepressants, and others may cause insomnia. We can help manage those side effects through nutrient guidance.

Other medical disorders: Growing pains, thyroid issues, heartburn and muscle cramps may cause insomnia. We offer physical exams and many lab options to help rule these issues out or in and treat accordingly. Magnesium is great for muscle cramps and growing pains. Magnesium is also an easy item you can try safely at home. Food sensitivities may be linked to nightmares and sleep issues. We offer food sensitivity testing at our office. Blood sugar dysregulation often causes middle of the night insomnia. Try a bedtime snack like a couple slices of apple with a nut butter on top or a hard boiled egg.

Environmental factors: Perhaps the room is too hot or too cold, not dark enough, or it’s too noisy. These can be addressed with the appropriate mattress, bedding and curtains. Another environmental factor includes restricting electronic usage in the bedroom and turning off Wifi at night.

I am happy to help you and your child/children uncover the source of the sleep difficulty and guide you to a safe and effective plan. I work with herbs, nutrients, homeopathy, and diet. Contact Boise Natural Health Clinic at (208) 338-0405.

How to Decrease Jet Lag

By Nicole Maxwell, NMD - Miscellaneous

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

Get Rid of Belly Fat with HIIT

By Nicole Maxwell, NMD - Exercise

Nicole Maxwell, NMD

No time to work out but want to work on cardiovascular health and weight loss? Then high intensity interval training is for you! High intensity interval training, also known as HIIT, has been shown to help people improve their cardiovascular health and lose weight.

What is HIIT?

HIIT is when you alternate an intense phase of exercise followed by a period of recovery and repeat several times, often for a total of 10 minutes. The great thing about HIIT is you get to experience the extra benefits of intense exercise without creating a negative or unpleasant experience that can happen with longer, sustained rate exercise.

What does it do?

Most of the research is based on cardio types of HIIT (running, walking, cycling) but it can be adapted to almost any form and combination. Among people with heart disease, HIIT improves cardiorespiratory fitness nearly twice as much as longer stretches of moderate intensity running, cycling or other aerobic exercises.
It also has a greater impact on fat loss (especially abdominal) then steady state cardio at much less of a time commitment!
Improves insulin sensitivity especially in people at risk for developing diabetes mellitus

How does it work?

HIIT switches on genes that increase mitochondrial growth (the power generators of our cells) and other beneficial biological changes. Even these short bouts of training can switch on those genes, making it an efficient workout.

The nitty gritty

The key to HIIT is pushing your heart rate up above 80% of its maximum. To find your maximal heart rate subtract your age from 220. (MHR = 220 – age)
a longer recovery period is often needed. Perhaps start with one HIIT training workout a week, with your other workouts being steady state workouts.

Some examples

Add a 2-minute warm up and 3-minute cool down
Examples of HIIT activities to repeat for 10 minutes:
- 30 second sprint alternating with 1-2min walking/slow jogging
- 10-20 seconds all out cycling alternating with 2 minutes easy cycling
- Climb stairs for 30 seconds during your lunch break then walk for 1-2 minutes

If you’re looking to lose weight, improve your cardiac function and blood sugar control then consider HIIT, it may be just the ticket, especially if you have limited time.

Natural Cleaning Recipes

By Nicole Maxwell, NMD - Miscellaneous

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.

The Low Down on Lipids

By Nicole Maxwell, NMD - Heart Disease & Diabetes

by Nicole Maxwell, NMD

Approximately 50% of patients experiencing a heart attack or stroke have “normal” cholesterol levels. What does it mean to have “normal” lipid levels? What parameters might be better to check to accurately identify your risk?

The risk of developing heart disease has traditionally been assessed by measurement of LDL-C (low-density lipoprotein cholesterol; the carrier of “bad” cholesterol) and HDL-C (high-density lipoprotein cholesterol; the carrier of “good” cholesterol). The “C” portion in LDL-C stands for calculation. Unfortunately, this is not a true value but a calculation based on total cholesterol, triglycerides and HDL-C. Moreover, the LDL-C is known to be inaccurate, particularly as triglyceride levels have risen with obesity, glucose intolerance and diabetes.

At BNHC we do comprehensive screenings, including:

LDL-P: The “P” stands for particle and we can now measure the LDL directly instead of using a calculation. The higher the LDL-P the more particles there are in your bloodstream which can build up in the arteries and cause heart disease.
VLDL-P: These particles are smaller than LDL-P and can get into the artery walls where dangerous plaque forms.
HDL-P: Direct measurement of the HDL particles, which tend to be protective. HDL-P was found to be a better predictor of cardiovascular disease than HDL-C in many studies.
Ox-LDL or oxidized LDL: Plaque-specific and directly involved in atherogenesis and late stage atherosclerotic plaque instability and rupture.
Apolipoprotein B (Apo B): This is the sole protein constituent of LDL and a stronger cardiovascular risk factor than LDL-C
Lipoprotein a (LpA): This is a particle that carries cholesterol and is inherited from one or both of your parents. High levels increase one’s risk of atherosclerosis, cardiovascular disease, peripheral vascular disease and is a leading risk factor for strokes.
And more:there are even more parameters we can test to create a better picture of your personal cardiac risk, such as CRPhs a marker for inflammation.

For a more accurate understanding of your true heart health, consider a comprehensive risk assessment with Dr. Nicole Maxwell at Boise Natural Health Clinic.

Homeopathic Acute Remedies for Coughs

By Nicole Maxwell, NMD - Immune System

By Nicole Maxwell, NMD

Homeopathy is a safe, gentle, and natural system of healing that works with your body to relieve symptoms, restore itself, and improve your overall health. Homeopathic remedies are extremely safe to use, even with very small children and pets. They have none of the side effects of many traditional medications, are very affordable, are made from natural substances, and are FDA regulated. Great for the home medicine kit!

Generally speaking, coughing is perfectly normal. A cough can help to keep your throat clear from phlegm and other irritants. However, sustained coughing can also be symptomatic of a number of conditions, such as a viral or bacterial infection. Homeopathic medicines are often effective in treating the acute symptoms of coughs, though professional care is usually necessary to achieve a deeper level of cure of chronic respiratory problems.

Below are several remedy choices. A person does not need to have all the symptoms in a remedy profile for it to be the right fit.

Dosing:

Boise Natural Health Clinic and most health food stores carry 6c and 30c potencies. If you have the option, start with 6c.

Acutely ill patients need more frequent repetitions whether the remedy is high or low potency. Don’t be afraid to repeat or change remedies frequently in this situation. “Frequently” means every few minutes in urgent situations and perhaps every 3 to 4 hours in less urgent situations. The frequency should taper off as the patient recovers.

Homeopathic remedies come in small pellets and can be taken in water as well as dry under the tongue. The most common way to take them in water is to simply put a dose into a drinking glass of water. Acutely ill patients may sip or take a teaspoonful as frequently as needed, usually stirred before each dose. The pellets do not need to be completely dissolved first. This is an effective way to give patients relief while also stretching the supply of the remedy.

ACONITUM: These patients wake from sleep with a dry, hoarse, croupy cough, which tends to be worse at night and after midnight. They are apt to develop a cold or cough during dry cold weather. Along with their dry cough, they will have a dry mouth and shortness of breath. They are usually very thirsty. The cough is worse from being cold, drinking cold water, from tobacco smoke, lying on either side, and at night, especially after midnight. This remedy is very commonly given for the initial stages of croup, bronchitis, pleurisy, and pneumonia. These patients are often restless and anxious.

BRYONIA: When a common cold starts with a nasal discharge and then moves down into the chest, Bryonia is often given, especially when the cough is dry and worse by motion or breathing in. It is painful to move and to inspire, so these patients tend to hold their chest as they breathe in order to limit the motion of the chest. The cough is also aggravated by warm rooms and during or after eating. These patients tend to be sensitive to drafts and are always catching cold. They may feel some tickling in the larynx which irritates the cough.

PHOSPHORUS: These patients have a dry hard cough, sometimes with a persistent tickle felt behind the sternum. The cough is aggravated by lying down, especially on the left side, and they are wakened at night and need to sit up to cough. They are also aggravated by talking, moving, going from a warm room to cold air, or from strong odors. To decrease pain from coughing, they usually hold their chest. The tightness in their chest is relieved by the warmth of a bed. They crave ice drinks. Their illness exhausts them, and they sometimes have an empty, all-gone feeling or burning in the chest. Their nasal discharge may have some blood streaked in it, and they may become hoarse. This medicine is commonly given in more serious respiratory conditions like pneumonia.

PULSATILLA: This remedy is related to some characteristic cough symptoms, but it is more commonly prescribed based on a patients’s general characteristics. The cough symptoms are aggravated in a warm room or warm weather, by lying down to sleep, and at night. Walking in the cool air provides some relief. Also, the patient must sit up in bed to breathe better. Typically, she has a dry cough during the day, and a productive cough with yellow or greenish expectoration at night and upon waking. The key general characteristics of Pulsatilla patients are that they are affectionate, moody, weepy, indecisive, and always seek to please others. They crave affection and sympathy and cannot get enough of it.

RUMEX: The most distinctive characteristic of patients who need this remedy is that their cough is extremely sensitive to cold air. They may even place a blanket or towel over their head to avoid breathing cold air. They experience a tickling in the throat and an irritation below the larynx that is aggravated by touching or pressing the pit of the throat. They have a dry cough and usually become hoarse. They are aggravated in the night and by motion and feel better in warmth.

SPONGIA: This remedy is one of the primary medicines for a dry, barking, croupy cough. The air passages are dry, the sputum is absent, and the voice is hoarse. The coughing can be exacerbated by cold air, warm rooms, tobacco smoke, talking, lying with the head low, drinking cold fluids, or eating sweets. Warm food or drinks, even in small doses, provide some relief, as does sitting up and leaning forward. This remedy is considered a second stage croup remedy, after Aconitum and before Hepar and Kali bic.

To get help with selecting the correct remedy for you and additional supportive therapies call Boise Natural Health Clinic to schedule an appointment at 208-338-0405.

Sources:

Immune Boosting Soup

By Nicole Maxwell, NMD - Recipes

from Nicole Maxwell, NMD

Make this a part of your regular diet or give your immune system a boost when it needs it. Ginger has warming qualities that can help heat you from the inside-out making it an ideal ingredient for immune support foods. Ginger is indicated

for cold and congestive conditions with digestive or respiratory debility. Garlic provides immunomodulatory and anti-inflammatory effects. Onions are high in vitamin C and provide fructans, food for the beneficial bacteria in your colon. Shiitake improves human immunity in part through increased sIgA production. Lemon is packed with vitamin C and other electrolytes. Parsley is packed with beneficial nutrients, essential oils and antioxidants.

This recipe comes from Dr. William Mitchell, NMD at www.bastyr.edu.

Ingredients

1 quart chicken broth (or substitute mushroom or miso broth/paste – you

can find these at your local health food store)

1 small yellow onion, chopped

4 clove cloves garlic, crushed and chopped (or more to taste)

1 each carrot, grated

4 each fresh Shiitake mushrooms, sliced (or more to taste)

1-3 tbsp ginger root, grated (or more to taste)

1 each fresh lemon, juiced

3 tbsp fresh parsley, chopped

Instructions

Bring the broth, onion, garlic, carrot, mushrooms and ginger root to a slow boil. Reduce heat and simmer on low, covered, for 15 minutes. Remove from heat; add the lemon juice and parsley. Cover and steep, off the heat, for 5 minutes. Eat and enjoy!

Notes:

For a five-serving batch, you can use up to 10 cloves of garlic, up to 8 shiitake mushrooms or up to 3 tablespoons ginger, depending on your preference. You can start the soup with half the total garlic you desire; then crush the remaining cloves, adding them with the lemon juice at the end. This retains more of the immune modulating constituents.