I have a confession to make…

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I have a confession to make……

As a nutrition professional you may not want to see me.  Here’s why.

I am not going to sugar coat, say only what you want to hear, and tippy toe around issues.  If you paid good money and have taken time out of your day to see me then I am not going to waste your time by beating around the bush.

 Some people may not like this. 

Do you want health results or do you only want to hear what you want to hear?  Do you cherry pick certain foods or supplements from a protocol tailored for you and then get frustrated because you didn’t get any results? 

If you can give me 90% to 100% commitment than you will get 110% commitment back from me.  This does not mean we dive right in to a complete change.  Rather we develop a plan for you that you can stick to and follow through with.  This means also communicating with me to let me know what’s not working so we can make adjustments and tweaks.  If you commit to getting your health back so you can live your life the way you want to, then I will support, guide and help you the entire way. 

What usually happens instead? 

Many people make the commitment to the first appointment.  We come up with a starting place, our initial plan, but many people do not follow through.  A starting place is just that, and so you won’t achieve desired results.  Desired health results are not going to be achieved overnight and they are not going to be achieved if you do not follow through.

This may sound harsh, I know.  I see too many people complaining about health issues and taking so many herbs and supplements and can’t figure out why they are not better.  Popping vitamins over pills is not the solution to your health woes.  Some may be warranted but taking your vitamin D with a low fat meal or taking some herbs with your big mac is not the answer.  Nor is the answer getting your health advice from coworkers or friends, unless they are health professionals. 

If you are sick and tired of feeling sick and tired and are ready to make a change, to commit, then give me a call. I don’t bite, although after reading this you may think I do.  I want to help you get back to healthy living.  I cannot do this if I am not honest with you, but I promise you I will do whatever I can to assist you, educate you and get you to where you want to be. 

I’m 110% committed, how about you?

Set up your appointment so that you can finally get back to enjoying life. 

Karen Brennan, MSW, NC, Board Certified in Holistic Nutrition ® (candidate) is the owner of Tru Foods Nutrition Services, LLC.  If you are ready to take back your health, give her a call.  www.trufoodsnutrition.com 303-522-0381

 

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16 herbs and supplements for allergy relief

Seasonal Allergies:

Find out what to do “off-season” and what to do right now for allergy symptom relief-the natural way!

person sneezing

It is that time of year when eyes start to itch; you have a runny nose or congestion, an itchy throat and are constantly sneezing. Do you rely on OTC anti-histamine products or just suffer through it? 

There are natural ways to relive your seasonal allergies. Read on for allergy relief!

Everyone is different so it may take a few tries before you find the right product that works for your body. After allergy season (and even during and before) it is best to start working on supporting your gut health and immune health so that you can reduce or eliminate your allergies come next season. 

Why you should avoid OTC allergy medication

A new study found that medications such as anticholinergics (of which Benadryl is classified) found an increase in brain atrophy, dysfunction, and cognitive decline in users, especially older adults. Don’t think that just because a medication is OTC that it is safe. 

An allergy medication that has been linked to increased suicide risk is Singular. This medication is also used to treat asthma attacks.  While this drug is by prescription only, many may take Sudafed as an OTC alternate for relief.  Sudafed has also been related to suicidal ideation in some.  If you do choose medication, please do your homework first or talk to a professional first about whether these meds are the safest option for you. 

Why has there been an increase in seasonal allergies?

  • Cleanliness, our lack of exposure to environmental microbes-do kids play in the dirt anymore? Look at all the anti-bacterial soap we buy and use. While having good hygiene is a plus, too much of a good thing can disrupt the normal immune development and will increase your risk for allergies.
  • Antibiotics
  • Birth by C-section
  • Not having pets in the home
  • formula feeding
  • Pollen counts continue to rise-blame it on air pollution. Many types of pollen such as ragweed are toxic. They contain enzymes that damage the lining of your nose and lungs when you breathe them in. This sets the stage for rising allergies.

All this sets the body up for lack of diversity in our microbes and contributes to allergies. When on antibiotics, especially repeated usage, this will disrupt the gut microbiome.  A birth by C-section means the baby did not get the healthy bacteria from its mother.  Studies show that those who have pets in the home or those who grow up on farms tend to have fewer incidences of allergies. Studies also show that if you have access to and drink raw milk your chance of seasonal allergies is also reduced. 

When is the best time to address allergy symptom relief?

Actually, it’s not when your symptoms appear every season, rather you should be addressing them by supporting your immune system year round.

As always, food first! If you take supplements and herbs but still eat like crap then you are wasting your efforts and money! 

What to add in year round to support your body

  • Address delayed food allergies/sensitivities:  Seasonal allergies may be related to delayed food allergies (see my blog post April 2016) or food sensitivities. Get tested or do food elimination diet.
  • Manage stress: stress can impact your immune system and your adrenal glands. Support the body with whole foods, mineral salts and adaptogens if adrenal fatigue is an issue for you. (for more on adrenal fatigue read Adrenal Fatigue by Dr. Wilson or go online and take the adrenal fatigue quiz)
  • Reduce/eliminate sugar: sugar lowers WBC count and reduces immune function. Opt for raw, local honey in small doses instead. (see note below on bee products and seasonal allergies)
  • Address gut health with Probiotics and Prebiotics: probiotics will help to populate the good bacteria in your gut. The prebiotics are essentially food for your good bacteria to help them thrive. Choose supplement form or add in raw garlic and onions, raw asparagus, kombucha, kefir, raw fermented vegetables such as sauerkraut, raw unfiltered apple cider vinegar and fermented soy
  • Vitamin C: while we get vitamin C from our whole foods such as fruits and vegetables the amount that we get from these foods has been greatly diminished over the past 80 years or so. Take vitamin C with bioflavonoids at 500-1,000 mg. daily. Children can take ¼-1/8 this amount depending on size.
  • Vitamin D: in studies with children with seasonal allergies, low vitamin D status was associated with higher risk of allergies, especially to birch, ragweed and oak. It is best to know your vitamin D levels before supplementing. Safe dose is 2,000 IU daily of D3. Avoid D2 as it is synthetic. If you choose products fortified with vitamin D, know that this too is vitamin D2, the synthetic form which is difficult for the body to absorb.
  • NAC: this stands for N-Acetyl-Cysteine. This is the precursor to glutathione, our master antioxidant which also helps to balance the immune system. Take NAC at 50-100 mg. 3 times daily.
  • Curcumin: this is a compound found in turmeric. This enhances the immune system and can be taken year round. It also reduces inflammation and thus may also be good for symptom relief. (I like a brand called Curamed by europharmausa.com and it can also be found in many natural health stores.)

 

Symptom Relief

You do not need to try all of these-pick a few and see what works for you. Always check with your doctor, ND, nutritionist or herbalist before adding in herbs if you are on any medications, are pregnant or breastfeeding or have chronic health conditions.  Some herbs can interact with medications while others are safe to take short term but not long term. It is best to work with someone knowledgeable in herbs for these reasons. 

  • Butterbur: butterbur can relax smooth muscle spasms and inhibit inflammatory histamines. Take in standardized form for symptom relief. Studies show that those who take butterbur in standardized tablets or in extract form 3 times daily get the greatest relief of their symptoms.
  • Nettle: stinging nettle can provide dramatic relief from hay fever and stops a runny nose due to its anti-histamine properties. In capsules or tablets take 500 to 1,000 mg. 3 times per day. In some studies patients were given 600 mg. of freeze dried stinging nettle leaf at the onset of allergy season and then 300 mg. as needed with the average dose 3 times per day during the allergy season.

 

  • Serrapeptase: this is an enzyme that can help reduce swelling in the lungs and make breathing easier. It is helpful for congestion, runny nose and post nasal drip associated with allergies. It is marketed as a joint supplement due to its anti-inflammatory properties. Veganzyme is a trusted brand from globalhealingcenter.com. This product contains Serrapeptase but other supportive enzymes as well such as bromelain which is also known to be effective for seasonal allergy symptoms. 

 

  • Quercetin: this can help prevent seasonal allergic reactions if started soon enough. Quercetin can also be found in onions and apples. Take in tablet form 125-250 mg. 3 times per day between meals for 6-8 weeks before the allergy season begins.

Some people prefer Source Naturals Activated Quercetin at 2 capsules 3 times per day.

Do not take quercetin if you are on the immune suppressing drug cyclosporine or the calcium channel blocker nifedipine.

  • Ginger: reduces allergic inflammation. Take capsules, 1,000 mg. 3-4 times daily between meals for 6-8 weeks before the allergy season begins. 
  • Horseradish: this will relieve sinus congestion and helps to deter future allergy attacks. If you can handle it, eat ½-1 teaspoon daily until symptoms subside. 

 

  • Rooibos: many know rooibos tea as very antioxidant rich herb with the green rooibos being higher in antioxidants than the red but either way both are still good sources of antioxidants. Rooibos also acts as an antihistamine and is also helpful if you have food allergies. Drink one cup of the tea 1-3 times per during allergy season but it is also good to drink all year round. This tea is caffeine free and can withstand long brewing times and does not get bitter with reuse.

 

  • Chamomile: this can reduce the intensity and duration of allergic reactions due to its anti-inflammatory properties. Drink one cup of tea 2-3 times per day. Chamomile is relaxing for the nervous system so you may want to save one cup for before bedtime.Chamomile is considered a very safe herb, however those who are allergic to ragweed may be allergic to chamomile-use with caution the very first time you try it. Teas are less potent than in tincture form. 

 

  • Scutellaria (skullcap): It is used for allergies, hay fever and other respiratory conditions. It contains chemicals that may prevent histamine from provoking hay fever attacks. One of the compounds interferes with a complex set of hormonal reactions that constrict the bronchial tubes during asthma attacks. This also relieves headaches that are associated with hay fever. Take in capsule form 1,000-2,000 mg. 3 times per day. Do not confuse this herb with American skullcap as the two herbs are not interchangeable. You want the Asian form and may have to get it via online. Do not purchase one that also contains germander, an herb that can cause liver damage. Do not use if you have chronic diarrhea. 

 

  • Bee pollen: this must be local! Please talk to your doctor first since you may react to the pollen if you have seasonal allergies. When starting out with local bee pollen take only one pellet at first to make sure you do not react. With each new batch of pollen you purchase, do this test first. If no reaction, then start with 1/8 of a teaspoon daily, gradually working your way up to 1 teaspoon per day. This should be started several months before the beginning of hay fever season. Bee pollen is rich in B vitamins and other nutrients and if no reaction you can eat this daily, year round. You can add it to cold dishes such as smoothies, yogurt or chia seed pudding or just eat your dose daily off the spoon! Bee pollen is like a natural allergy shot-giving you small doses of the pollens you are allergic too and building your immune system over time. Find local farms for your pollen.

 

  • Green Tea: the xanthines in green tea help relax bronchial spasms and can be effective for allergy symptom relief (and asthma too). Drink 1 cup in the morning (due to caffeine content) daily during allergy season.

 

  • Diamine Oxidase: This is an enzyme that is responsible for histamine breakdown. For some, the root cause of the allergy symptoms may be due to histamine intolerance. This can be from excess histamine or from a deficiency of the enzyme that breaks it down. Histamine can act as a neurotransmitter and also regulates the production of stomach acid. You need some histamine but you don’t want it too elevated (or too low for that matter). Restore gut balance to resolve the histamine issue but take this enzyme to assist with high histamine levels. Take in supplement form. This enzyme also requires vitamin B6 to function properly.You can also try a low histamine diet. This would include limiting or advoiding foods such as fermented foods, aged cheese, citrus, fish, shellfish, avocado, spinach, cocoa, and left- over meat to name a few. 

Sources

Balch, P. (2012) Prescription for Herbal Healing. 2nd Edition.  NY: Avery

Galland, L & Galland, J. The Allergy Solution: Unlock the Surprising Hidden Truth behind Why your Sick

   and How to Get Well.  www.terrytalksnutrition.com

Hoffmann, D. Medical Herbalism. (2003) The Science and Practice of Herbal Medicine. Vermont:

   Healing  Arts Press.

Kresser, C. (4/28/16) Got Allergies? Your Microbes could be responsible. www.chriskresser.com

Mars, B. (2007) The Desktop Guide To Herbal Medicine. CA: Basic Health Publications Inc.

Mercola, J. (5/12/16) Suicides are surging. www.articles.mercola.com

Skenderi, G. (2003) Herbal vade Mecum. NJ: Herbacy Press.

Tweed, V. ( April 2016) Seasonal Allergies? Get Natural Relief. Better Nutrition, Vol. 78.  No. 4.

Wood, R. (2010) The New Whole Foods Encyclopedia. Penguin Books

www.consumerlab.com

www.ehealthme.com

www.hammernutrition.com

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate), author of the E book Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC believes in food first when addressing the root causes to your health conditions.  For more information, visit her website at www.trufoodsnutrition.com

 

 

 

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Mid terms, finals and Exams: 6 Herbs that can help with Focus, Memory and Concentration

Mid Terms and Finals: 6 Herbs that can Support Memory, Learning, Focus and Concentration

person studying

 

While a healthy diet rich in a variety of whole foods and one that supplies plenty of quality fats, protein and carbs from whole foods is ideal for brain health, we all know that is not always the case with our teens and young adult children who are in high school and college.

Below is a list of herbs and other nutrients that can support brain health during exams.   Either way, opt for one or two and see what works for you or your child. 

If you are pregnant or breast feeding do not take any herbal remedies.  If you are on any medications, consult with your doctor, herbalist, nutritionist or ND prior to taking any herbs or supplements as some can interact with medications. Always dose low and work your way up to higher dosage if needed. 

Do not try all of these.  Pick one or two that you feel addresses your needs. 

Mid- term and Finals Brain Boost

Herbs to Take to Help with Studying and Test Taking

 ginkgo-flower-picture

  • Huperzine A: This is not an herb per se but is a compound that is found naturally in some plant species.  The most common plant that it is extracted from is the Chines Club moss.  Take 50-200 mcg. one time daily.   Used for memory, learning enhancement, alertness. This is also used for cognitive decline/dementia in the elderly.  You can take it with or without food. 
  • Bacopa monnieri: This plant that is found in warm wetlands has been shown to nourish the nervous system, boost brain function, and enhance memory and learning.  This herb may be even more effective when combined with Brahmi (Gotu kola) It can be helpful for memory, focus, clarity, mood, attention, learning and concentration.   Research on Bacopa’s memory enhancing effects is still ongoing but current studies are promising.   Studies used 300-450 mg. extract per day for 12 weeks. 
  • Brahmi (Centella asiatica): This  plant is also known as Gotu Kola and is a plant that is grown in tropical climates or in higher, cooler elevations of China or India.  Brahmi has been shown to  decongest the brain lymphatic system and can drain 3 pounds of toxins from the brain each year! When used with Bacopa, these two herbs can work together to boost brain function, memory and learning.  For studying use Bacopa and Brahmi together for enhanced brain effectiveness. Take 500 mg. 3 times per day after each meal. 
  • Vinpocetine: You may want to start stocking up on this product now as it may not be available to the public in the future.       Vinpocetine is a synthesized compound derived from an alkaloid found in the leaves of the Vinca minor plant or from Voacanga seeds.  It is said to increase blood flow to the brain and is used as a memory enhancement.  There have been no reports of adverse effects of taking Vinpocetine so my personal thoughts are that the FDA wants to take this off of the natural health food store shelves because they want to use it in new drugs they are bringing to market.  Take 10-20 mg daily and up to 60 mg. but this high dose is most often used for age related decline. 
  • Rosemary: Rosemary is used for poor memory and has a long history of memory enhancement.  One study showed that those who had been exposed to rosemary via aromatherapy had reduced anxiety, increased alertness and exhibited better performance on memory testing.  Rosemary is available in enteric coated capsules and a daily dose would be 4 to 6 grams. However, even smaller quantities may be sufficient. 
  • Ginkgo biloba: this is the worlds oldest living species of tree.  The leaves are used in herbal remedies.  It is used for age related decline and early onset Alzheimer’s but also shows promise for memory and concentration.  Oral doses taken by healthy volunteers showed that ginkgo is capable of improving cognitive function, mental sharpness, concentration and memory.  Most trials have shown amounts of 120 and 240 mg. of Ginkgo biloba extract used. If purchased in tincture form, start with one dropper per day and work up to 3 droppers per day as needed.   I have found Ginkgo to be dose dependent, meaning more is not always better.  Start out slowly.  If you suffer from migraines avoid this herb. 

When Purchasing Herbs Know this!

ginkgo-leaf

Many products when tested contain little if any of the actual herb or do not contain the correct part of the herb or the correct constituents.  If you buy your herbal products from a discount store (many of them that I will not name personally) know that you are probably wasting your money. When purchasing herbs it is best to use reputable and trusted companies. Some that I like (I have no affiliation with any of these companies) include www.bayanbotanicals.com, Gaia herbs, and Herb Pharm.   You can find some of these brands locally but others you may have to order online. 

A Word of Caution!

rosemary

Everyone thinks more is better. This is not always the case with herbs.  Many are dose dependent.  Follow the guidelines here and always start low and slow and work your way up to a dose that works for you.  Each body reacts differently to herbs based on your body’s needs.  Start using one to two herbs prior to exam time so that you have a plan in place already to help you. 

This information is provided for educational purposes only and is not meant to be used to treat, diagnose or cure.

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition (candidate) is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit her site at  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, then like here fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

Sources

https://examine.com/supplements/huperzine-a/

https://www.ncbi.nlm/nih.gov/pubmed/23772955

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4124189

https://www.ncbi.nlm.nih.gov/pubmed/22747190

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3116297/#!=po1.47059

http://www.nutraingredients-usa.com/Regulation/FDA-rules-vinpocetine-not-a-legal-dietary-ingredient-despite-successful-NDI-filings

 

Other Sources

Balch, P. (2012) Prescription for Herbal Healing.  2nd Edition. NY: Avery

Gaby, A. (2006) The Natural Pharmacy. Revised and Updated 3rd Edition. NY: Three Rivers Press. 

Hoffman, D. (2003) Medical Herbalism.  VT: Healing Arts Press. 

 

 

 

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