It is a great time of year to improve the health of your family.  While preparing for the coming school year, it can take only a few moments to identify simple steps that will substantially improve your family’s wellness and make your life simpler.

Sleep is important - I consider it an essential nutrient.  Some medical studies show that decreased sleep can increase your chances of getting a cold.  Healthy amounts of sleep also improve mood and support weight loss.  Keeping regular bed times and avoiding stimulating activities (i.e. movies, wild play, caffeine, and sugar) before bed can go a long way to getting your family to bed at a reasonable hour and waking refreshed.

Vitamin D is important for both neurological and immune function.  Vitamin D is produced in the skin when exposed to direct sunlight - something that does not occur in cooler months of the year.  2,000 IU of vitamin D per day is safe for adults and children older than 12 months.

Healthy food is the cornerstone of good health.  Most people know that vegetables, fruits and whole grains are health foods, but many don’t realize the many negative effects of refined carbohydrates.  Beyond encouraging obesity, refined sugars cause emotional agitation and reduce immune function; some studies show that sugar, honey, and maple syrup reduce the ability of white blood cells to destroy bacteria by as much as 50%!  Simply reducing - it is not necessary to eliminate - intake of refined carbohydrates can have many positive health effects for your family.

Imagine what your family’s school year could be like with less illness and irritability.  Imagine how this can improve your stress level and support the time and energy required for raising a family and having fulfilling relationships.  Sometimes, great changes can result from the simplest of interventions.

Be Well,

Richard

As many as 25% of Americans experience a runny nose, itchy eyes, or asthma due to seasonal allergies.  There are some simple mainstream and alternative approaches that can alleviate symptoms in allergy sufferers.

An allergy is a type of response that occurs when the immune system is reacting to things in the environment that are not in and of themselves a threat.  For example, the danger in a person with a severe allergy to peanuts does not come from the peanut itself, but instead solely from the immune system’s extreme response.  Similarly, pollens, dander, dust mites, and other common allergens do not actually cause the symptoms of seasonal allergies, but trigger immune reactions that cause common symptoms.

The mainstream medical approach to seasonal allergies includes anti-histamines and other drugs that block the immune system’s ability to release natural chemicals that cause allergic symptoms.  These work for many, but not all allergy sufferers.  Another mainstream medical approach is immunotherapy - injections of small amounts of allergens that are designed to decrease your body’s sensitivity to identified allergens.

Another approach that helps many allergy sufferers reduce their symptoms and need for medication is identification and avoidance of non-seasonal allergens that a person’s immune system is reacting to.  This approach reduces a person’s total allergy burden and frequently reduces seasonal allergy symptoms.

Common non-seasonal allergens include dust mites and dander.  Simple steps that can have dramatic effects include: have pets sleep in another room, use dust mite covers on bedding, frequently vacuum with an effective HEPA vacuum, and use indoor HEPA air-purifiers.

Another common non-seasonal allergen is mold.  While HEPA vacuums and air filters can be helpful, the most effective approach is addressing the cause; identify damp places in the home and remedy them with a dehumidifier and, when necessary, minor renovations.

Another common non-seasonal allergen is mold.  While HEPA vacuums and air filters can be helpful, the most effective approach is addressing the cause; identify damp places in the home and remedy them with a dehumidifier and, when necessary, minor renovations.

Lastly, many chronic seasonal allergy sufferers see marked improvement when they identify foods they regularly consume that contribute to their reactions.  Offending foods can be identified through strict dietary avoidance (usually for several weeks) with controlled reintroduction to monitor changes in symptoms.  The hard part is knowing which foods to avoid.  Some specialty lab tests can be very helpful in this process, but many people end up reacting to one or more of the following foods: dairy, eggs, gluten containing grains, soy, or yeasts.

Lastly, many chronic seasonal allergy sufferers see marked improvement when they identify foods they regularly consume that contribute to their reactions.  Offending foods can be identified through strict dietary avoidance (usually for several weeks) with controlled reintroduction to monitor changes in symptoms.  The hard part is knowing which foods to avoid.  Some specialty lab tests can be very helpful in this process, but many people end up reacting to one or more of the following foods: dairy, eggs, gluten containing grains, soy, or yeasts.

There are a couple important things to remember:

• if you have a serious anaphylactic allergy, always avoid that allergen, and
• if experimenting with dietary avoidance, make sure the diet still has adequate options, calories, and nutrients - especially for children - because eating should always be fun and healthy.

In a previous article, I discussed the recent changes to mammography recommendations.  This week I’ll share what women can do to reduce their risk of breast cancer.

First of all, it is important to acknowledge that cancer statistics are very complicated; the most recent research study may have results that contradict the one before.  This explains why it is easy to get confused by the divergent information about cancer in the news media.  I will try to provide some clarity.

Put simply, being at a healthy weight significantly reduces the risk of dying from breast cancer.  Numerous medical studies indicate that maintaining a health weight (BMI between 20 and 25) is the most important lifestyle factor in affecting breast cancer survival.

The healthiest way of achieving optimal weight is to eat plenty of vegetables and fruits and to exercise regularly.  A 2007 study published in the Journal of Clinical Oncology indicates that breast cancer patients who eat these healthy foods and exercise reduce their risk of dying from their cancer by up to 50%.

While having a glass of wine every day seems to prevent cardiovascular disease and decreases the rate of death from all causes, this amount of alcohol seems to increase breast cancer risk.  If you are concerned about breast cancer because of your personal or family medical history, avoid alcohol.  If cardiovascular disease seems more important, a few glasses of wine can be an enjoyable and healthy choice.

Hormone therapy with estrogen and/or progesterone for menopause increases the risk of women getting breast cancer.  While the increased risk may be small, it is real: a 24% increase in risk.  Natural treatments for menopausal symptoms work well.  Some of the best therapies I recommend include herbs like black cohosh, chaste tree, and St. John’s Wort.  Preliminary research indicates that black cohosh can even be helpful as an add-on treatment for breast cancer.

One of vitamin D’s roles in the body is helping to make sure that cells grow to be healthy and mature.  Because dangerous cancer cells are immature, vitamin D status may be important in all forms of cancer, including breast.  The best way to know your vitamin D level is to get a test from your doctor called 25-OH Vitamin D.  Insufficiency is defined as less than 30ng/mL and optimal levels are about 45ng/mL.  If testing is not available to you, taking 2,000 IU of supplemental vitamin D3 each day is a safe approach.

Be well,
Richard Malik, ND

Weight loss is acheived increasing the calories burned in relation to calories consumed. But after your doctor suggest it, how much and how hard should you exercise? There is any easy way to determine appropriate exercise intensity regardless of your age or physical condition.

To determine your maximum heart rate, subtract your age from 220. I am 37, so my maximum heart rate is 183.

Exercise should NOT be done at your maximum heart rate, but at 70 to 85% of it. So, my optimum exercise level is at 128 to 155 beats per minute.

To encourage good health, this intensity of exercise should be performed for 20 or 30 minutes 3 to 5 days per week. For weight loss, exercise at your target heart rate for 30 to 60 minutes, 5 days a week.

Remember to get your physicians approval prior to starting an aggressive exercise program.

Be Well,
Richard

The acid that is secreted by the parietal cells in the human stomach play a couple of very important roles.  First off, it helps to break down proteins so that nutrients are more available in the intestines and easily absorbed.  Stomach acid is important for calcium absorption, among other nutrients.

Stomach acid is also an important part of the immune system of the digestive tract.  Acid kills many of the organisms that we are commonly exposed to and helps to prevent infection.

Over the counter and prescription medications used to treat heartburn or GERD focus on reducing stomach acid production.  As I mentioned in the previous post, stomach acid is not the cause of heartburn - it is caused by a loose lower esophageal sphincter.

Consistent with the physiological importance of stomach acid, recent medical research indicates that medications that lower stomach acidity are associated with an increased risk of infection (gastrointestinal and pneumonia!) and osteoporosis.  Another of the known adverse effects of these medications is hair loss - treated naturopathically with specific nutrients.

The natural treatment of GERD involves identification and avoidance of aggravating foods and herbal and nutritional recommendations that soothe and protect the esophagus while improving gastrointestinal function.  Discontinuance of acid lowering medication and WITHOUT GERD symptoms is a real possibility for many patients.

Be Well,

Richard

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Tonight I saw the movie Julie & Julia. Eric, Julie’s husband, explains that he has a hyperacidic stomach while taking some Tums. Zollinger-Ellison Syndrome is a rare but serious medical condition that is caused by a hormone secreting tumor that triggers secretion of damaging amounts of stomach acid . Eric instead probably had recurrent heartburn, or GERD.

GERD is NOT caused by too much stomach acid; it’s caused by a loose valve that seperates the bottom of the esophagus from the stomach. This valve is called the lower esophageal sphincter (LES). Certain foods commonly cause the LES to relax and are triggers for GERD symptoms: fatty foods, alcohol, caffeine, onions, garlic, mint, and tomatoes to name a few.

So, heartburn is not caused by too much stomach acid. It is caused when the contents of an appropriately acidic stomach move into the esophagus.

In an upcoming post, I’ll discuss surprising adverse effect from acid reducing medications.

Be well,
Richard

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When the body needs a specific nutrient to do a specific job in a specific organ, that nutrient is found in higher concentrations in that organ. Vitamin C is found in high concentrations in many organs including the brain.

Vitamin C is important for many functions in the brain. As an antioxidant, it plays an important role in protecting brain cells from oxidative damage - the kind of damage implicated in Alzheimer’s disease. Vitamin C is also important for neurotransmitter synthesis - improving neurotransmitter levels is the therapeutic goal of many psychiatric medications. Vitamin C can be a basic part of many natural protocols for depression.

Vitamin C can can cause loose stools if taken in too large doses (this can be used to help with constipation). It is commonly used as a basic, supportive therapy for mood concerns like depression or anxiety.

Be Well,
Richard

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A recent original research article in the British Medical Journal finds in a multi-country European study that antibiotic recommendations for acute respiratory tract infections vary from practice to practice with no difference in effectiveness between antibiotic course OR no antibiotics prescribed.  This information is consistent with CDC recommendations to forego antibiotics in acute respiratory tract infections as most are of viral origin.  The major caveat to this is strep throat - a bacterial respiratory tract infection that should be treated with antibiotics.

Be Well,

Richard

RSS makes it easy to subscribe to the Simply Well blog - just add the feed address (feed://maliknd.com/simply_well/?feed=rss2) to your RSS reader (your email program) and get updates automatically.