Reduce Colds And Flu With Vitamin D

How many colds and bouts of bronchitis do you have in any given winter?  Two?  Three?  Or are you one of those people who gets over one cold just to come down with the next?

Are you envious of those who don’t ever seem to get sick?  What if I told you the difference could be in your blood?  AND that it’s something EASY to change?

Turns out taking a vitamin D supplement reduces the risk of acute respiratory infections!  I’ve written about vitamin D before.  This nutrient has a lot of health benefits that we’re just starting to understand.  It helps keep bones strong.  It has mental health benefits.  Vitamin D levels are linked to the risk for multiple sclerosis.  We really don’t understand everything about how vitamin D works.


Researchers in the UK wanted to know if there was a link between vitamin D levels and risk of colds and flu.  Specifically, they wanted to know if vitamin D supplements helped prevent respiratory infections.

Last year their study was published in the British Medical Journal.  They analyzed 25 other papers involving over 11,000 people to see if there was evidence that vitamin D supplements protect against respiratory infection.

They found that people who took vitamin D supplements did have a lower risk of acute respiratory infection, but the effect was pretty modest.  Overall, those who took vitamin D supplements had a 40.3% risk of acute respiratory infection, while those who didn’t had a 42.2% risk.

Not a big effect, right?  Well let’s look deeper, OK?  The authors looked at those who were deficient to begin with, having a blood level less than 25 nmol/L, and found that with supplementation the risk dropped from 55% to 40.5%

The authors also wanted to know if it mattered how you took your vitamin D.  In Europe apparently it’s common to give a huge dose (>30,000 IU) every once in awhile, called bolus dosing.  In the US we usually dose daily or weekly instead.

The study found that bolus dosing was NOT effective, and if you just looked at the studies that gave the vitamin D supplements on a daily or weekly schedule the effect was quite dramatic.

Those who started with low vitamin D levels saw their risk of upper respiratory infections drop from 59.8% to 31.5%.  That is a huge drop!  The fact that correcting deficiency had such a big effect is good evidence that this is real and not just statistical fancy footwork or a coincidence.

They also found a big drop (46.2% to 33.6%) in children aged 1-16 years who were supplemented with vitamin D.  Since kids in school are exposed to germs all the time, this reduction is very important.

How can we use this information?  If you live in northern Ohio (or anywhere north of 40 degrees north latitude) you ARE vitamin D deficient unless you are taking a supplement.  So everyone in Cleveland needs to take a supplement all year ’round.  You also should have your levels checked periodically by your doctor or health practitioner.

I prefer to have my patients take their vitamin D every day rather than once per week.  It is easier to remember to take something every day, just make it part of your morning routine.  The best dose I’ve found is 2000-3000 units daily.  What is in your multivitamin is NOT enough.

While taking a vitamin D supplement is helpful, there’s more to staying healthy and warding off colds and flu than taking vitamins.  Make sure you’re washing your hands regularly.  Drink plenty of fresh clean water, get enough sleep, and watch your stress levels.  Stress depresses the immune system so if you’re feeling overwhelmed make sure to beef up your self-care routine!

If you’re a Shaklee customer of mine, please check out Vita D3.  It’s an inexpensive way to add insurance for heart, bone AND immune health!  If you’re not already a Shaklee family member, why not click this link to get your personalized health assessment?  There’s no cost and no commitment, just individual recommendations for diet and lifestyle changes (and smart supplementation of course) to meet your health goals.

I have so many friends and patients suffering cold after cold this winter.  Now you have one more tool in the toolbox to keep you well!

QUESTION: Do you take vitamin D every day?


Probiotics And Cancer, What’s The Link?

Cancer is an unfortunate reality in my line of work.  Screening for it, thinking about it, looking for it in patients with a large variety of symptoms, and figuring out how to break the news to patients when we find it take up a lot of my time and energy.

I would love it if cancer were LESS of a reality in my job.

That’s one of the reasons I was so excited to read reports of studies showing that a certain type of supplement can be helpful in the prevention and treatment of cancer.  What is the link between probiotics and cancer?

There has been some recent research published showing a role for probiotics for treatment and prevention of some types of cancer.  Those who have a more diverse population of bacteria in their intestinal tracts seemed to respond better to some types of cancer treatment.  Also, those who have had their microbiome (a collective term for all the non-human organisms that live on and in our bodies) damaged by antibiotics don’t respond as well to cancer therapy.

Why does this link to probiotic supplements?  Well we can modify our microbiome by changing our diet and by taking probiotic supplements.

What is the microbiome?

Our microbiome is all the bacteria, fungi, protozoa and viruses that live on and in our body.  In fact, there are 10 times as many organisms in our microbiome as there are cells that are “us.”  We are walking, talking colonies of nonhuman microscopic organisms!  They influence our mood and the inflammatory state of our body, they make vitamins for us and have a huge influence in general on the state of our health.  They even digest our complex carbohydrates for us!

One of the most important ways the microbiome influences our health is by modulating our immune system.  Our immune system interacts with the microbiome in ways we are just starting to explore.  We know there is an association between autoimmune disorders like Crohn’s disease and alterations of the microbiome known as dysbiosis.  Healthy immunity influences our ability to fight infection and also affects our ability to identify and eliminate abnormal cells before cancer gets a foothold and starts to grow.

How can we influence the microbiome?

There are three significant ways we can change our microbiome to be healthier.  First is to eat a healthy diet low in processed foods, artificial food ingredients and added sugar, and high in whole fresh plant foods.  Soluble and insoluble fiber are our healthy helpful bacteria’s favorite food.  We should get at least 30 grams of fiber in our diet every day.  Not sure how much you’re getting?  You can use a calorie tracker like MyFitnessPal which gives you your daily intake of macronutrients like protein, carbohydrates, fat and fiber.

Soluble fiber turns into goo when you cook it.  Think of beans, apples and oatmeal – three great sources of soluble fiber.  Insoluble fiber doesn’t care if you cook it, it stays hard and rough.  The ribs of celery and the brown coats of brown rice grains are good examples.

A second thing that really influences our microbiome is taking antibiotics.  There is research that shows the gut microflora can have changes that persist for years after a single 7-day course of antibiotics.  We really need to resist the temptation to seek antibiotics for every little cold and respiratory illness that comes along.

The third way we can influence our gut microflora is to take probiotics.  These are supplements that contain living bacteria in a form that is protective from the stomach acid.  They deliver the bacteria to the intestine where they can change the balance of bacteria from more-harmful to more-helpful.

There is research that shows that probiotic supplements can have a role in both the prevention and the treatment of cancer which is really exciting, because they are so very safe, inexpensive and easy to take.


There isn’t a lot of research yet published about probiotics and cancer prevention.  However, it is feasible that probiotics may be protective against cancer by strengthening the immune system.  Probiotics also can act by changing the microbiome to a more healthy population of bacteria.

For example, one study did show that soy milk fermented with probiotics has been suggested to be protective against the development of breast cancer, although more study is needed.  Also, the cells lining the colon use the short-chain fatty acid butyrate for most of their energy needs.  Butyrate forms from the fermentation of soluble fiber by bacteria in the colon.  It promotes the growth of healthy colonocytes as well as suppression of proliferation (i.e. cancer formation).  Colon cancer is associated with a relative lack of butyrate-forming bacteria as well as with a lack of fiber in the diet.  Increasing fiber in the diet encourages the growth of butyrate-forming bacteria.  This explains the decrease in colon cancer risk with higher fiber intake.


This is brand new and really exciting.  The idea that the success of cancer treatment can be influenced by probiotic therapy is pretty radical.  Probiotic supplements can also be used to decrease unpleasant symptoms caused by conventional treatments.  For instance, probiotic supplements were successful in preventing and treating diarrhea caused by chemotherapy and abdominal and/or pelvic radiation.  

Ultimately, it is better to prevent than to treat cancer, right?  Prevention depends on a healthy diet based largely on plants with plenty of fiber.  Fiber may be the single most important nutrient we can take in our diet, as far as cancer prevention goes.  This is largely due to its profound influence on our intestinal microbiome.  Probiotic supplements have their role too as a way to fairly quickly influence the microbiome in a positive direction.

For those who are new to the blog and/or not aware, I choose Shaklee supplements for myself and my family.  I also recommend them for my patients and friends.  You can check this page to see why.  Click this link to browse my online store and this link to specifically check out the OptiFlora probiotic supplement.  Please feel free to email me with any questions you may have.

QUESTION: Are you concerned about your personal risk for cancer?  Do you get enough fiber in your diet?  Do you take a probiotic supplement?


New Goals For Blood Pressure Control

Well it’s happened.  For the last 6 months I’ve been warning my patients that the powers-that-be are going to be tightening up the goals for blood pressure control.  This week the American Heart Association, the American College of Cardiologists and a number of other professional organizations released new blood pressure control guidelines.

Why now?  For years the definition of hypertension has been a blood pressure over 140/90 for patients under 60 years of age, and over 150/90 for patients 60 and over.

There have been a number of new studies published showing that patients with blood pressure over 130/80 are at higher risk for heart attack, stroke and kidney disease due to the wear-and-tear of elevated pressures on the circulatory system. Our hearts and blood vessels and kidneys were not designed to deal with elevated blood pressures for long periods of time.

My cardiology colleagues hate when I compare the circulatory system to a water pump and piping, but the analogy works.  Too much pressure and the pump wears out sooner.  Too much pressure and the pipes can fail.  In the case of the living tissues of the human circulatory system, too much pressure strains the pipes and the chronic injury heals as scarring which shows up as plaque.  Too much pressure and the delicate filters of the kidneys get damaged.

I’ve known for a long time our guidelines were wrong.  Any number of times I’ve had patients with “normal” blood pressure need an echocardiogram (heart ultrasound) for a murmur or some other problem.  When the echo is done the report mentions that the heart muscle is stiff (called diastolic dysfunction).  Why does the heart muscle get stiff?  From chronically working against too-high blood pressure.  I treat my patients with diastolic dysfunction with blood pressure medication, regardless of the numbers I get with the BP meter.  My goal is typically to lower the top number and bottom number both by 10 points.

Why treat patients with diastolic dysfunction with blood pressure medication?  Because whatever the numbers, their heart is telling us that THE PRESSURE IS TOO HIGH.  The heart is working too hard, “lifting weights” like the big muscle-bound guys at the gym, and the heart muscle is too thick and stiff to function properly.

These new guidelines are actually not as aggressive as I expected.  The SPRINT trial, one of the primary drivers of the new guidelines, actually showed that controlling blood pressure below 120/80 saves lives from heart attacks and strokes and prevented the development of kidney disease.

Here is a picture graphic showing the new guidelines:

What are we supposed to do with patients whose blood pressures are considered “elevated” or “high?” We are SUPPOSED to start with lifestyle changes.  “Aggressive” lifestyle changes, in fact.  Yay!  That is right up my alley!  Unfortunately, many doctors are likely to skip the lifestyle change talk and move right to medications.

We cannot medicate away a bad lifestyle.  This is something I teach my students in no uncertain terms.  If a person wants to be healthy you MUST start with a healthy lifestyle.

A healthy lifestyle means avoiding smoking, excessive alcohol and other harmful substances.  It means eating more fresh whole colorful plant foods, whole grains, beans, nuts, seeds and healthy fats and avoiding or limiting animal foods like animal flesh, eggs and dairy.  A healthy lifestyle means drinking fresh clean water instead of soda and juice.  It means getting plenty of sleep, plenty of exercise and plenty of fresh air and time in nature.  A healthy lifestyle means doing what you can to minimize toxic stress and your exposure to negative, toxic people.  Respecting your body, respecting your mind and respecting your spirit are integral to health.

Supplements have their place as well.  I have patients for whom the only blood pressure “medication” needed is a magnesium supplement once or twice daily.  Fish oil can also help to reduce blood pressure especially in doses over 2000 mg daily.  Please reach out to me if you’d like more information on using supplements to help with elevated blood pressure.

If the next time you’re at the doctor you’re told your blood pressure is too high, please make sure to discuss diet, exercise, other lifestyle changes, weight loss and supplements with your doctor.  If your blood pressure is over 150/90 you likely will need medication right away, but don’t give up on the lifestyle changes.  One of my favorite things to do is to take patients OFF of blood pressure meds!  It definitely happens often enough to keep me hoping 🙂

So these new guidelines mean we’re going to be prescribing more medications but also hopefully that we will be pushing harder on people to make healthier lifestyle choices.  Which ultimately will be good for us all.

QUESTION: Do you have high blood pressure?  Are you sure?  Do you think the next time you see your doctor you will be discussing your blood pressure?


Natural Immune Support

Welcome to cold and flu season :-/  My office schedule has filled up with parents, kids and older people with coughs, sore throats and clogged sinuses.

Every year I have patients that come in two or three times with colds and sinus infections and they ask me what they can do to get better and stay better.  I start by telling them immune support depends on good diet, plenty of rest, and good hand-washing.

However, this is only part of the story.  I can tell YOU that I have some extra ammunition in my medicine cabinet.  Want to know what I and my family depend on for immune support?

As I’ve written before, all health starts with a good nutritional foundation.  Because the vast majority of us (over 95% of us in fact) don’t get all the nutrition we need from our food, a good multivitamin is a smart step.  I wrote about choosing a multivitamin not long ago, click here to read that post.

If you’re taking a good multivitamin already and still find yourself catching all the cooties you run across, Shaklee has supplements that will help with extra immune support. If you’re new to reading my blog, I wrote about why I chose Shaklee for my nutrition partner on this page.

Have you heard of interferon?  It is a group of signaling molecules important in the immune system.  One of the early researchers on interferon, Dr. Yasuhiko Kojima, felt he could use botanical ingredients to create a supplement that would increase interferon naturally and strengthen the immune response.

It took him years of research but he did develop a supplement that did just that.  When looking for a company to bring his development to market, he chose Shaklee.  This product is called NutriFeron.  Research has shown that it provides natural support to the immune system.  Skeptical?  Good!  Here’s information with links to the original research articles.

A lot of people reach for cold remedies when they start with congestion and sore throats.  Not in my house!  When that first scratchy tickle in the back of the throat starts, we begin using Defend and Resist and Vitalized Immunity.  They are very effective in providing what the immune system needs to fight colds and other respiratory infections.

What about kids?  Kids can use both Defend and Resist and Vitalized Immunity as well as adults, but what about basic nutrition support for them?  Shaklee to the rescue!  The chewable multivitamin for children, Incredivites, contains lactoferrin which helps support and strengthen their immune system to keep your little superheroes healthy all year round.

I also wanted to tell you about some specials Shaklee is running through the end of November.  We want to encourage people to have what they need on hand (because 3-5 days to order and ship is too long when you’re starting to get sick).  Until the end of November Shaklee is offering a free bottle of Defend and Resist when you purchase both Vitalized Immunity and NutriFeron.  Click this link to check out the Immunity Power Pack offer.  (I’m jealous because YOU can get this offer, but I can’t.  Not available for Shaklee business leaders.  Boo.)

We didn’t forget the littles, either.  Until the end of November there is special savings available for the ShakleeKids Power Pack which includes Incredivites, Mighty Smart Chews (chewable DHA from fish oil) and Chewable Vita-C.

Staying healthy during the holiday season can be tough.  Between get-togethers (all those hugs and kisses!), shopping (cart handles and doorknobs) and work stress, the immune system gets a pretty good challenge.

Eating healthy, staying hydrated and getting good rest go a long way towards fighting off the illnesses surrounding us this time of year.  Adding a good multivitamin and Nutriferon for immune support is smart.  If your luck runs out and some cootie catches you, Vitalized Immunity and Defend and Resist will help your immune system stand strong.

Curious about which supplements are right for you?  Take five minutes to fill out a HealthPrint personalized health assessment now.  Get started being your healthiest you, during the holiday season and all year round.

QUESTION: Do you tend to catch a lot of colds during the winter?


Are Multivitamins Dangerous?

I’ve done a TON of physicals this week, and when I see a patient for a well visit, we always talk about diet.  For most (if not all) humans, the best diet is one full of whole fresh unprocessed plant foods, the more colorful the better.  Limiting meats and other animal-based foods is wise if your goal is to decrease your risk of cancer and heart disease.

Even if you eat healthy, it’s hard to get all the nutrients you need from your food.  I always recommend a good quality multivitamin to my patients.  This week a few people have asked me, are multivitamins dangerous?

It’s common to see reports on the news that vitamin use increases the risk of cancer, heart disease, and other problems.  If you follow my blog (or talk to me for a few minutes) you know I believe strongly in good nutrition.  So when people are asking if multivitamins are dangerous, I want to reassure them.

Here on my blog I try not to lean on my own opinion too much.  So I went off to the research database, and found a great article published recently that reviewed recent research about the safety of multivitamin supplements.  You can read the article yourself at this link.

So are multivitamins dangerous?  Here are my 3 take-home points from this article:

  • Nutrition should come from food, but our diet is stupid, so taking a multivitamin is a smart harm-reduction method.

There is no multivitamin or supplement that can overcome a bad diet.  Too much processed food, food full of added sugar and fat, and food with artificial ingredients will damage your health.

With that being said, we live in the real world and there are times when we can’t eat a perfect diet all the time.  Even though we live in a country with fresh healthy food available, often it is grown and stored and transported in such a way that the nutrients degrade.  It’s been reported that our food is much less nutritious than it was 50 years ago.

In this day and age, a multivitamin can be sort of like the seatbelt in your car.  You should eat healthy (like you should drive safely) but your daily multivitamin can be a just-in-case safety measure for those crazy days when you just don’t get all the nutrients you need from your food.

  • Comprehensive multi-nutrient supplements (like a good quality multivitamin) are better and safer than single-nutrient supplement

Some research shows that single-nutrient supplements like calcium and vitamin E are associated with higher risk of some diseases.  I don’t recommend people take single-nutrient supplements.  You’re best off taking a comprehensive nutritional supplement program tailored to your specific needs.

For instance, a woman over 60 would need a good quality multivitamin that doesn’t contain iron.  A younger woman of childbearing age would need more iron, more iodine, and more folic acid in her multivitamin.  Someone with migraines or anxiety may need to add a B complex supplement and extra magnesium.  Someone concerned about heart health may want to add fish oil, coenzyme Q10 and extra magnesium.

People are different, and what works for someone else may not work as well for you.

  • There is no consistent evidence that taking a multivitamin increases the risk of cancer, heart disease or stroke.  There ARE suggestions that taking a multivitamin may reduce the risk of health problems in certain populations.  This is really exciting!

Multivitamins have been studied extensively to see if taking them is associated with lots of different medical problems. The research has been pretty neutral in general, with no association with higher OR lower risk of major medical problems.  This may be because multivitamin preparations vary so widely in quality and in what nutrients are contained in them.

A few consistent trends do seem to be present though.  Multivitamins are not associated with a higher risk of cancer.  Some studies have, in fact, shown a lower risk of cancer in people taking a multivitamin.  Researchers are doing more studies to see if they can show lower cancer risk consistently in those taking multivitamins.

Multivitamins also seem to not increase the risk of cardiovascular disease, age-related eye disease, mental health and cognitive problems in the elderly, or overall mortality.

So what’s the overall point?  Take your multivitamin every day!  Even if you have a really healthy diet, a multivitamin will help fill in any gaps.  After all, these nutrients affect every cell in your body.  Every cell needs them, every day.

Need help choosing a multivitamin?  I recently wrote about how to choose a multivitamin, so click this link and read up!

You probably already know I use and recommend supplements from the Shaklee Corporation.  Want to see what products would be best for you?  Click this link and answer the questions to get your HealthPrint personalized nutrition assessment.

QUESTION: Do you take a multivitamin?  Do you feel it makes a difference in your health?


Update From Shaklee Live

Greetings from Atlanta, Georgia!  I am spending a few days at Shaklee’s annual Global Conference learning about all the new products and tools from the number-one natural nutrition company in the USA.

There is so much to tell you! Shaklee really only releases a small number of brand-new products per year, because the development and testing process is so rigorous.  But this year we have BIG news!

This year we have the YOUTH skin care line, which was 8 years in development.  This product is so advanced the science team worked with dermatologists to develop a Skin Age Index in order to be able to test it!  This index takes into consideration things like wrinkles, pigmentation and pore size to give skin an age score.

After 60 days, 100% of women saw younger skin, and 2/3 of women saw their skin age go down into a lower decade!  Ten years off their face!

Now, as a physician I don’t usually pay much attention to how people LOOK, I’m more interested in their health and how they FEEL.  But I AM a woman, I’m 46 years old, and I would like to keep my skin looking young as long as I can!  And I know that many women feel the way I do about their skin and their appearance.

My shipment of Shaklee YOUTH skin care products should be waiting for me when I get home from Atlanta tomorrow and I can’t WAIT to start using it!  I already have my “before” pictures taken!

BTW if you’re on Facebook, I did a Facebook Live event this morning, with no makeup on (YIKES!) to show the Radiance C+E capsules.  Click this link to watch it!

The other group of products that have been updated are the fitness products.  So many of my team and customers are excited about these products!  The company recognized that not all of us are going to be marathon runners or long-distance swimmers or Olympic athletes, and we still have fitness needs too.

Shaklee has introduced products for fitness athletes while keeping the line of products for endurance athletes as well.

The Shaklee Performance fitness products are

Shaklee also has the Performance products available in an Endurance Pack for high-performance athletes and in a Fitness Pack for recreational athletes and those who work out for health and fitness.

As always, Shaklee has new technology to support distributors in building their businesses.  This year, though, they have greatly simplified the process of sponsoring new members and distributors.  If you are interested in learning more, please let me know!

If you’d like to hear more or have questions you’d like answered, please hop on to my Zoom webinar Sunday night at 9 PM.  Click this link a few minutes before 9 so you don’t miss anything!

5 years ago I started my blog while at Shaklee Live in Las Vegas so it seems a good time to take stock of where I am with my blog and with my Shaklee business.

I get asked a lot why I write my blog.  Especially since I only have a handful of people that actually read it!  (Thank you!  You know who you are!)

The reason I write my blog is the same reason I started my Shaklee business.  To help people be healthier.  There is so much misinformation and just downright misleading information on the internet, I wanted to create a place that had reliable and scientifically sound information for folks to read.

One other benefit of writing my blog is that it forces me to keep reading.  When I’m coming up empty for a blog topic, I usually go to the research database to look up something that I saw in the office that week.  Things like shingles, vitamin D deficiency, and gallstones became topics because of patients I saw or questions that were asked in the office.

So thank you for reading this far, and I hope you continue to read what I write!  YOU are the reason I do what I do <3


How To Exercise In The Heat

Summer is finally here, for real!  We’ve had some really hot days over the last few weeks and workouts have been a challenge for me.  The heat just really seems to sap all your energy and leave you a soggy, sweaty mess with half your workout left to complete.


You can get amazing workouts in the summer but, like when it’s super-cold, it takes more planning.  Here are 3 tips to help you safely exercise in the heat.

Work Out Indoors

I know, I know, it’s beautiful and you want me to stay INSIDE?  No, not necessarily, but if you find yourself skimping on your runs or hikes or whatever your exercise of choice is, moving the workout indoors can help you stay a little more comfortable so you can push yourself a little more.

If you’re a runner, give the treadmill a try, or do some cross-training in the weight room.  It’s only for a few weeks until the weather cools off.

Work Out Early Or Late

If you absolutely MUST work out outdoors (for instance if you’re like me and take your life in your hands trying to run on a treadmill, LOL!) shift your workouts to early mornings or late in the evenings when it’s cooler and the humidity is lower.

I personally LOVE running early in the morning.  It’s quiet, you have the trail to yourself and you can enjoy the rest of your day knowing you’ve done good for your body.

Stay Hydrated

If you play a sport like baseball or soccer where you don’t get to pick your workout times or where you practice, the key is staying hydrated.  Drink copious amounts of water to replace what you lose by sweating.  Watch for symptoms of dehydration like dizziness, muscle cramps and nausea.

If you play a sport where you sweat a lot in the heat, consider using an electrolyte replacement drink.  Electrolyte replacement drinks maintain better blood glucose levels than water alone, and also replace salts and minerals lost in sweat.

Be careful which electrolyte replacement drink you choose.  Many of them have artificial flavors, colors and sweeteners (yuck) that definitely don’t contribute to health or optimal sports performance.

I recommend Shaklee’s Performance which has been proven to hydrate better than water alone, is completely free of artificial ingredients, and was developed for NASA to keep the astronauts well-hydrated in space.

Through the end of July, Shaklee is running a summer athlete special on Performance.  When you buy 3 canisters of Performance (or Physique, Shaklee’s muscle recovery shake) you get 3 canisters at 50% off.  If you’re interested in this promotion please let me know – it’s only open to members but I can make some magic happen if you’d like to take advantage of it 🙂

If you’re struggling to get your workouts in because of hot weather, there are a few ways to make them safer and more comfortable.  Change up the time and/or place you work out.  Stay well hydrated, and consider adding a good electrolyte replacement to keep your stamina up.

We’ve got quite a bit of summer left!  Get out there and have fun 🙂

QUESTION: Are you having trouble getting your exercise in the hot weather?


The Nutrient We Miss The Most

I spend most of my time (in a professional sense) talking to people about nutrition.  I encourage them to eat right.  To get plenty of fresh fruits and vegetables.  To skip the processed food, junk food and fast food.  To take a good-quality multivitamin.

But most people still skimp on one very important nutrient.  What is it?  What is the nutrient we miss the most?


Think about it.  Your body needs about one ounce of water per day for every two pounds of body weight (up to about 100 ounces per day).  For the average person that’s 60-80 ounces of water, or a half gallon or more.

Not coffee, not iced tea, not soda or lemonade.  WATER.

Water helps keep your blood pressure down.  It removes toxins and improves your digestion.  It fights fatigue and keeps your mind sharp.

When you’re a little thirsty, this can be interpreted by the brain in as hunger.  So staying well hydrated helps control appetite and promotes weight loss.

Every organ in your body depends on you staying well hydrated.  From your kidneys to your digestive system to your brain, water is critical for normal function.

So why is it so hard for us to get enough water?  I can’t speak for you, but I know why I have a hard time staying hydrated.

First of all, the most plentiful source of drinking water is the kitchen tap.  And tap water is NASTY.  Have you tasted it lately?  Ew!  It doesn’t help that I know more than is good for my mental health about what is actually in our tap water.  Pesticide runoff, pharmaceuticals, chlorine and other chemicals interact to make me not want to drink straight from the tap (or from the garden hose, but that’s another story…).

Your local water department has water quality reports available for download at their website, for those who use city water.  Cleveland’s water quality report for 2016 is available here, if you’d like to see.

The second problem I have with getting enough water to drink is that when I drink the water I should, I have to pee.  A LOT.  When I’m in the office that’s inconvenient but manageable.  When I’m traveling or pressed for time it becomes difficult for me to get all the water I need.

Honestly, there isn’t a good fix for this problem, I just tell myself to suck it up.  Every time I go, I think of all the toxins being washed away and that makes it easier to just do it.

The last problem my patients report with drinking copious amounts of water is that it’s BORING.  “I don’t like water, it doesn’t taste good.”  Which is silly, because fresh clean water has no taste at all.  It’s clear and cold and wet and refreshing!

What people are telling me when they say they don’t like the way water tastes is that they have trained themselves to expect flavor from everything that goes in their mouth, whether it should have flavor or not.  What I tell them is that their tastebuds may not like it (for now) but their bodies certainly do like water.  In fact, they NEED it, and they do NOT need all the sugar and flavorings and additives in their usual beverage of choice.

So if our tap water is so gross, what water should we be drinking?

Bottled water?  No, that’s not a good choice.  For one thing, it’s expensive.  It also puts tons of unnecessary plastic in the landfill and isn’t necessarily cleaner or safer than drinking tap water.  Often we don’t know where the water comes from or what testing was done.

My choice for lots of fresh, clean drinking water is Shaklee’s tabletop pitcher filter.  It is certified to remove lead (most tabletop pitcher filters, including Brita and Pur, are not) and has a replaceable carbon filter so that everything else is reused.

Do you have a water filter at home?  You can check the Water Quality Association’s website to see what your filter is proven to remove from the water you drink.

And it’s CHEAP!  Just did a price check on Deer Park spring water at Giant Eagle.  Buying bottled water (this brand, anyway), costs $2.25 per gallon and leaves you with lots of plastic bottles to deal with.  Shaklee’s Year of Get Clean Water costs just 52 cents per gallon.  And after the initial investment of the reusable plastic pitcher, replacing the carbon filters gives you clean, fresh water for only 25 cents per gallon.

So what are you going to do about your hydration problem?  For me, there’s only one choice.  Saving money, drinking fresh clean water, and avoiding putting unnecessary plastic in the landfill is a win-win situation!

QUESTION: Do you drink enough water?  How do you get your drinking water?


Managing Seasonal Allergies

Happy spring everybody!  The trees are green, lawnmowers are running, flowers are blooming.  People are sneezing.  Yep, allergy season is here!

Now there are plenty of medications available for seasonal allergies over-the-counter that used to require a prescription.  Antihistamines like Allegra, Zyrtec and Claritin, and nasal sprays like Flonase and Nasonex can be purchased at the pharmacy.  Fewer people need to come see me to handle mild symptoms.

I’m still seeing people who are really suffering though.  Either the over-the-counter medications aren’t helping or they’re not reducing the symptoms enough to keep people comfortable.  I’ve got big-gun treatments like cortisone shots and higher-priced prescriptions, but is there anything else you can do to get your symptoms under control before seeing the doctor?

Of course there is!  (I probably wouldn’t be writing this if there weren’t, LOL!)  There are 3 more measures you can take to reduce your symptoms on your own.

1.  Ditch the fumes

Spring means spring cleaning, so many people are moving furniture, vacuuming carpet that hasn’t seen daylight in months, washing baseboards and the insides of cabinets.  What chemicals are you releasing in your house when you clean?

Pull out your cleaning supplies and read the labels.  If it says “use in a well-ventilated area” or contains bleach or ammonia, please don’t use it in your house!  Indoor air pollution from fume-forming cleaning products is a BIG problem.  Houses nowadays are much more airtight to stop energy leaks around windows and doors.  Chronic exposure to chemical fumes and scents can lead to chronic nasal and sinus congestion from the irritation.

I know this works from personal experience.  In medical training I developed what I was told was indoor allergies.  All winter I suffered with sinus congestion and occasional sinus infections.  It was worse when I spent nights in the hospital on call, and I figured that call rooms were just dusty places.  It got better in the warmer weather and I thought since the windows were open I was just not being exposed to as many indoor allergens.

When I joined Shaklee and switched my cleaning products, my indoor allergies went away!  Turns out I wasn’t allergic to dust and mold (I’m not any better at housekeeping now than I was as a medical student, LOL!) but I was reacting to the cleaning products I used.

If you’re suffering with allergy symptoms, I strongly suggest you change to nontoxic cleaning supplies.  Get rid of everything that has a scent or makes fumes.  Those of you who love scented candles and perfume and lotions, I recommend you pack them ALL up for 2 weeks and switch to unscented personal products to see if it makes a difference to your symptoms.

Shaklee has cleaning products that clean like crazy but won’t hurt you, your family, your pets, or the environment.  I encourage you to check out the Get Clean lineAll-purpose cleaning solution, disinfectant, laundry products, kitchen products, and personal care items are all available.  As always, if you don’t love them they have a money-back guarantee.

2.  Alfalfa

If switching cleaners doesn’t work, one supplement that really helps allergy symptoms is alfalfa.  Before you get really confused (thinking alfalfa is for horses and rabbits), yes, alfalfa is a very nutritious and perfectly edible salad green.  It also seems to tell the immune system that grasses and plants are safe for you!

Taking alfalfa by mouth seems to down-regulate the immune reaction to grasses and pollens (this is called oral immunotherapy).  Since 2/3 of the immune system lives in your intestines, and in THAT location it seems to be primed to ignore allergens, this response makes sense.

If you don’t want to eat a big alfalfa salad every day, Shaklee has alfalfa tablets which are produced organically.  I have customers with allergies who have been happily taking alfalfa tablets for years to control their symptoms.

3.  Food allergies

Yes, I see food allergies EVERYWHERE!  However, that’s because the symptoms that food allergies cause are everywhere too.  One of the many symptoms related to food allergies is chronic sinus congestion.

If you have switched your cleaning products and ditched scented, fume-forming products and added alfalfa and STILL have allergy congestion, you should consider a 3-week food allergen elimination diet.  The one I give my patients is found here.

Got allergies?  You’re not alone.  If nonprescription meds are not working or you’d prefer a non-pharmaceutical approach, there’s a lot you can do to reduce your symptoms before calling in the professionals 🙂

QUESTION:  Are you suffering with allergy symptoms this spring?  What are you doing about it?


Nutrients For Fracture Healing

As many of you know, almost a week ago my husband broke both bones in his right ankle.  After a late-Sunday urgent surgery and a short overnight stay in the hospital he came home and has been keeping my couch from escaping pretty much ever since.

Since I am NOT loving the extra stress here at the start of summer, I am invested in getting his fracture healed as quickly and as well as possible.  What does the literature say about important nutrients for fracture healing?

Vitamin D

It’s no surprise that there’s been a lot of research about vitamin D and fracture.  It’s well known that calcium, magnesium and vitamin D are required for healthy bone matrix and vitamin D deficiency accelerates bone loss and osteoporosis.  It has been shown that vitamin D deficiency is more common in fracture patients, and there is preliminary evidence that vitamin D supplementation improved fracture healing.  Since in northern Ohio we can’t get any vitamin D from the sun in the winter, it makes sense to take supplemental vitamin D.

Pro-Angiogenesis Factors

In order to put down new bone matrix, the body must grow new blood vessels. This process is called angiogenesis.  There are nutrients that are known to promote the development of healthy new blood vessels and, in theory may help to speed the healing of bone fractures.  These nutrients include fish oil, antioxidants and polyphenols like resveratrol, and ginseng.

Other Nutrients

Good nutrition will support wound healing and help fractures heal properly.  From a high-quality multivitamin to trace minerals to probiotics.  Soy and zinc have also shown to be helpful in supporting healthy bone.

So what do I have my husband taking? He is taking Shaklee products, of course.  Vitalizer and Vivix, extra vitamin D and OmegaGuard and Chewable Cal Mag.  These are part of his normal supplement regimen so I don’t believe we need to make any changes at this point.

We didn’t plan on a serious fracture but it’s nice to know we are taking the right supplements to heal it if it happens.

QUESTION: Have you ever had a fracture?  Did you use supplements to help it heal?