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

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

Centers for Disease Control recommendations for preventing the spread of influenza include:

1. Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
2. Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners* are also effective.
3. Avoid touching your eyes, nose or mouth. Germs spread this way.
4. Try to avoid close contact with sick people.
5. If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.) Keep away from others as much as possible to keep from making others sick.

There are no medical studies looking specifically at swine flu and natural therapies because it is a relatively recent medical concern.  However, the natural therapies with the best medical research supporting their use for influenza are Andrographis, Echinacea, Elderberry, and Siberian Ginseng.  For Swine Flu prevention, I recommend:

1. get your rest
2. avoid sugar and refined carbohydrates (honey, maple syrup, white flour) as they reduce immune function
3. humidify your environment - good research indicates that flu season occurs because of less humid air in winter.  However, humidifiers need to be clean to prevent mold problems.
4. make sure your vitamin D status is optimal (at least 45ng/ml on a 25-OH vitamin D test).  This usually requires 2,500 to 5,000 IU per day, but you should get checked for safety
5. take your multi-vitamin

Many more people are exposed to swine flu than you might think because their immune systems handle the infection well.  If you start to feel ill, I recommend:

1. Andrographis and Echinacea are excellent immune stimulating herbs.  I recommend Andrographis Complex by MediHerb
2. Echinacea, Elderberry, and Pelargonium Herbal Extract (a custom herbal formula I prepare for children and adults)
3. Other herbs for your specific symptoms (cough, nasal congestion, runny nose, etc.)
4. Sugar-free zinc lozenges - Zand makes a good product

Be Well,

Richard

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I just ran across a recent study that indicates that vitamin D deficiency might increase the risk for a cardiovascular event like a heart attack or stroke.  This is interesting information from the Framingham Heart Study that needs to be confirmed with more extensive medical research.

However future research pans out, testing for vitamin D status is important for many reasons including bone health, immune function, and possibly cancer prevention.  Vitamin D is a helpful therapy for osteoporosis, hypertension, mood disorders (especially seasonal), and other medical conditions.

The article can be found here

Be Well,
Richard

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The recent outbreak of swine flu is certainly a serious health concern, but far from a reason to panic and even further from a reason to profiteer!

Networks are trying to profit from increased viewership through fear-mongering.  Spam emails are being sent.  Some of the supplement companies I work with are getting into the act, too by sending emails with the CDC recommendations and THEN a LENGTHY list of supplements I should be recommending for all of my patients.  kaching, Kaching, KACHING!

Let’s keep it simple.  To get the best information about the swine flu go directly to the people who know the most about it and where all other sources are getting their information - the CDC.  Here is a link to the facts and all the information you could want.

If you want my recommendations (what I am doing), here they are:

1. Follow the CDC recommendations for washing hands, covering your cough, staying home if sick, etc. - they are good scientists with the best intentions doing excellent work.
2. Take care of yourself STEP 1: eat plenty of vegetables, fruits, healthy proteins, and healthy whole grains
3. Take care of yourself STEP 2: avoid sugar, honey, maple syrup, and other refined sweeteners - they reduce immune function.
4. Take care of yourself STEP 3: get adequate sleep.  You are getting enough sleep when you awake naturally without an alarm clock (or kids jumping on your bed).
5. Take care of yourself STEP 4: continue to make sure you have healthy vitamin A, zinc, and vitamin D status - these nutrients are important for immune function as a deficiency increases the likelihood and severity of infection.  However, recommendations 1 through 3 will get you most of the way there.

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A friend recently asked for my recommendations for wound healing and scar preventions  Here are some simple recommendations for him and for you.

One week prior and four weeks after surgery:

• Eat plenty of healthy foods including vegetables, fruits, and healthy sources of protein fish rich in omega-3 fatty acids like Alaskan salmon, herring, cod, mackerel, and sardines are best.
• Take a high-dose and high-potency multivitamin to ensure optimal nutrient status
• Vitamin C and bioflavonoids (approximately 2,000 IU of vitamin C and 750mg of bioflavonoids per day including the amount from the multivitamin).  Remember that many fruits and vegetables are rich in vitamin C and bioflavonoids.
• Zinc Citrate (approximately 60mg of zinc per day including the amount from the multivitamin)  Take zinc containing supplements with food - otherwise you’ll get very nauseous!  Make sure your multivitamin contains copper to prevent zinc related copper deficiency.
• Vitamin A (approximately 30,000 IU per day including the amount from the multivitamin): Vitamin A is important for the regeneration and production of healthy skin./li>
• Make sure your vitamin D status is healthy - supplement with 3000 to 4000 IU per day (including multivitamin dosage).  To keep cost down, use a higher dose capsule every other day.

   

Wise Woman Herbal All Purpose Salve

 

Only several weeks after surgery:

Bromelain: 750 to 1500mg per day preferably taken 45 minutes away from meals.  Bromelain is a proteolytic enzyme that has been shown to improve wound healing and traumas.

Apply a salve with calendula and comfrey - my favorite is from Wise Woman Herbals.  I don’t sell it on my site, but you can find it through Google.

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Published on February 23rd, 2009 in the Archives of Internal Medicine, a very large study with 18,000 participants found that the people with lowest serum vitamin D levels (based on 25-OH Vitamin D testing as mentioned in the last post) were 36% more likely to get an upper respiratory tract infection than people with the highest (but safe) levels of serum vitamin D.

Another similar study from August of 2008 published in the same journal showed a 26% reduced risk of death (all-cause mortality) in people with the highest (but safe) vitamin D levels when compared to people with the lowest vitamin D levels.

Vitamin D deficiency is epidemic in northern latitudes, with 50% of some populations being clinically deficient.

Vitamin D acts like a hormone in the body - it regulates calcium metabolism (addressing osteoporosis), affects blood pressure (lowering effect), improves mood (likely by increasing levels of important neurotransmitters), and affects immune function (useful for colds, prevention of allergies in newborns, and possibly auto-immune disease).

Click HERE to get the best available vitamin D or go to my Holistic Pharmacy to find the best nutrients, herbs and supplements available.

Be Well,

Richard

I just ran across an interesting study that, through statistical analysis, comes to the conclusion that the incidence of several types of cancers are lower when people have higher vitamin D blood levels.  Their recommendation is for people to maintain vitamin D levels between 55ng/ml and 90ng/ml.  These levels are between the standard mainstream medicine reference ranges of above 32ng/ml being optimal and above 100ng/ml being toxic.

These researchers are recommending vitamin D intakes between 2,000 and 10,000 IU per day.  Current recommendations are 400-600 IU per day.

Vitamin D levels are accurately assessed with a test called 25-OH Vitamin D.  If taking high doses of vitamin D, please have your vitamin D levels checked by your physician after 3 months of supplementation to ensure your safety.

Vitamin D3 5,000 IU

If you are deficient in vitamin D, supplementation will likely improve bone health, blood pressure, and possibly mood and immune function.

Here is the highest qualtiy and most affordable Vitamin D supplement I have found; tested for identity, potency, purity, and label claim to expiration date.  Taking one capsule every third day ensures a daily dose below the Institute of Medicine’s conservative upper intake limit of 2,000 IU per day.  At this dose, one bottle lasts about 9 months!

Be Well,

Richard

Sometimes in science and medicine we want to have a definitive answer to a question - even when none exists.

Sometimes we think we know the answer because of popular opinion or (even worse) advertising.

According to the International Agency for Research on Cancer, sunscreen should be used when going out in the sun, but should not be considered a reason to extend the amount of time spent in the sun. The use of sunscreen is only one of the steps that should be taken to prevent skin cancer. The best ways to lower the risk of skin cancer are:

1) Staying out of the sun between 10am and 4pm

2) Seeking shade

3) Wearing hats and protective clothing

According to the U.S. Department of Health and Human Services’ Agency for Healthcare Research and Qualtiy, the use of sunscreen seems to reduce the risk of squamous cell carcinoma, but people that use only sunscreen may increase their risk of melanoma if they wind up spending more time in the sun.

I think most people think they can stay in the sun longer because they have sunscreen on and won’t burn as easily.

Some important information -

• Melanoma is a rare skin cancer, but it results in the majority of deaths from skin cancer.
• Squamous cell carcinoma is rarely malignant.
• Using sunscreen with an SPF of 8 or more decreases vitamin d production in the skin by 95%
• Vitamin D deficiency is epidemic in the northeast

What do you think?

Do you know of any definitive information on the matter to guide public health recommendations?

What makes sense to you?

Please submit your comments.

Be Well,

Richard Malik, ND

In October of 2008, an original research article was published in PLoS Medicine that reports 5mg of daily vitamin K1 supplementation for two to four years does not prevent or reduce age related losses in bone mineral density, but may protect against fractures and cancer.  The results are interesting, but provide little new information in the treatment of osteoporosis with vitamin K.  The studies that have shown good results with vitamin K used 45mg per day of a different form of vitamin K - vitamin K2.  I am concerned that these results, on face value, may lead clinicians to believe that vitamin K does not work for osteopenia or osteoporosis.  This study actually tests a new therapy with a different medicine and different dosing.

Another recent study using vitamin K2 used only 200 IU of vitamin D daily in conjunction with vitamin K2 treatment. This is far below the vitamin D3 dosage that has been used in effective vitamin K2 studies in the past.

Sometimes the headlines from new medical research can be misleading and easy to misinterpret.  These are just a couple of possible examples.

Be well,

Richard