Category Archives: Natural Treatment

Approach to allergies

Healthful approach, Natural Treatment, Symptoms, Uncategorized

Allergy management

Medical care– seek medical care for any of the below symptoms particularly if it is of acute and problematic nature. Allergy symptoms have many similarities to other medical conditions.Before attempting any self treatment or holistic methods below please discuss your or your children’s symptoms with your Physician for a consult and physical exam.Things are not always what they seem and a trained physician is the best place to start when diagnosing and managing allergies.

Description of allergies

General explanation for allergies is your body’s immune overreaction to things in the environment and your diet.

Common allergic symptoms include runny nose, sneezing watery itchy irritated eyes, nasal congestion,sinus problems, skin rashes, hives and itchy skin rashes. Severe reactions could include swelling in the throat, eyes, lips, coughing with trouble breathing.

( For any symptoms call your Medical doctor, and any doubt as to the severity of your or your child’s symptoms go to the emergency room or call 911)

An example of a mild allergic reaction is when you are sensitive to someone’s perfume and start to sneeze, develop a runny nose and itchy eyes.

The sources of these irritants are many and can be from food which can also cause stomach pain, gas,bloating and diarrhea; or allergens that range from pets to the environment which tends to cause runny nose, coughing, and respiratory issues. . Allergic and commonly called atopic symptoms range from merely a little sneezing to sensitive eczema skin and asthma with wheezing.Many allergies run in families .

Managing allergies:

 

  • Elimination of the sources of your allergy in the home, outdoors, diet , and personal care products
  • Medical treatment from over the counter to emergency medical care always consult your physician first
  • Foods, herbs, teas, that help with allergic symptoms
  • Supplements that may improve allergy symptoms
  • Lifestyle change- exercise, meditation , stress reduction can moderate some of the allergy triggers

 

Elimination.

Best method in managing allergic symptoms is to avoid the causes in the first place. Below are things to consider eliminating to lower your exposure to allergens that cause your allergic reactions.

Environmental and Household allergy management and control

Pets bring us unconditional love and joy but allergies to these pets can be problematic . Your friendly family pet can help enhance a child’s immune system by exposing them to healthy bacteria and at the same time help the whole family de-stress, but many people are allergic to dogs and more so cats,( there is really no such thing as a non allergic dog, only some dogs shed less.) All dogs potentially cause allergies in the house and particularly in the child’s room. Also something to consider even if you and your children are not allergic to your dog or cat is that your pet is the perfect vector for bringing all sorts of outdoor irritants and allergens into the house including pollen, ragweed, grass, dirt, mold etc.

House

Bedroom

Mattress- buy a hypoallergenic mattress ,place a plastic cover on mattress, no curtains,no frilly blankets. No carpet. No stuffed animals or toys in the room, keep them away from contact in glass or storage containers. Keep pets out of the babies room until you know the child is not allergic to this pet. Take your shoes off when you come into the house. Any clothing with lotions , plant residue or spray remove and leave in the washroom, by the front door or the bathroom.

Dust and mite collectors-  try to eliminate clutter, curtains,  carpet , stuffed toys, mattresses, and furniture that collects dust,

Cleaning products– detergents, carpet cleaners, floor products including bleach, ammonia, and anything with a scent  are all irritants.

Exterminator and bug spray – have non toxic brands. Stay out of the house for at least 3 hours after you spray for insects or the exterminator does. Keep your child out of the room where you spray for at least an hour when you do it yourself.

Indoor plants– pay attention to any indoor plants that may have mold,bugs, seed, flowers or pollen.

Air conditioning – use an electrostatic filter to lower the dust and allergens in the air, clean vents with non toxic chemicals. Have the whole unit checked for mold and germs in the motor, pipes and fans. Set up an ultraviolet light to keep the filter clean and free of mold.

Mold is a particularly problematic in humid climates such as South Florida. It can get in the air conditioning vents, walls, floorboards, and any closet, bathroom, or moist area inside the house or outside. Be vigilant to keep the house mold free it can be one of the most irritating and toxic sources of allergies and respiratory problems.

Outdoors

including your yard and the neighborhood –

Be aware of the allergy irritation potential of the flowers, plants, trees with pollen surrounding your house or apartment.

Insects are also a common source of allergic reaction ranging from simple itchy mosquito bites to severe redness swelling and respiratory issues with bee,wasp,and red ants. If you find you or your child has a severe reaction to one of these insects you should see an allergist and make sure you have diphenhydramine and an injectable with you whenever you are outdoors or in school.

Seasonal allergies particularly mold during rainy season,pollen during the windy season, and decaying leaves on the ground during fall are things to consider.

Chemicals sprayed on the grass in your yard, the neighborhood or the park travel back in the house on your shoes with allergens from outside are additionally something to be aware of.

Pools and lakes can be a source of problems- pool chlorine tends to bother many children. Lakes can have algae and other plants that are irritants.

Personal

Hygiene – is a new area of discussion. We of course want to be clean but not too clean. Appropriate hygiene is the catchphrase- try to avoid putting allergens on your body and face by touching your face and nose with contaminated hands from touching plants, dust ,and pollen by washing regularly after coming in from the outdoors or when you know you have a substance on your hands. This can initiate an allergic reaction without even realizing you have done it yourself.

But there is much discussion regarding being too sterile with wipes, hand sanitizer, constant washing and cleaning. This leads to eliminating good bacteria from the skin as well as causing children to be more susceptible to allergens from food and the environment since they were not exposed and allowed to develop a tolerance while they were young. They subsequently do not develop a proper proportional response to allergens and overreact to anything new causing worse reactions. So use wipes and hand washing when you know there is particularly dirty little hands or your child touched something obviously irritating. But it is not necessary to constantly clean them for any reason.

Personal and household supplies that you should consider eliminating or changing.

Beauty supplies-perfume,cologne, make up, shaving cream,deodorant, body lotions, soaps. Can all be irritants and should be evaluated for possible allergic reactions. Hair supplies- shampoo and conditioner, straighteners, creams, spray, gels can also cause allergies and rashes around the hairline and neck.

Additional Things you put on your skin, moisturizer, sunscreen, insect repellent are all known to be very irritating to the skin and respiratory system.

Cleaning goods including clothes detergent, household cleaners like floor cleansers, furniture polish, dust sprays .

Other possible sources for allergies in the house. Smoke , candles. Incense, fragrance .

Food elimination when trying to uncover allergies

Keep a food diary or log to try to see if their are any foods which might be responsible for allergic symptoms. Generally food allergies are manifested more internally such as stomach upset, gas, loose stools. But often they can also be part of a wider allergic profile such as congestion, coughing, eczema and atopic skin and rashes.

First monitor your most commonly ingested foods , diary is one of the most common. Then look carefully at the known allergic food group including berries, corn, nuts, tomatoes, citrus, and eggs. Then move on to evaluating you or your child’s diet for additional foods consumed and those you may need to eliminate. Next see if eliminating them makes an improvement in your symptoms.  It can take up to a week or longer to notice improvement but often the difference can be seen in a few day’s.

If elimination and management particularly once you have consulted your physician or child a Pediatrician does not help then it may be time to  take your child to an allergist

[ Early introduction of common healthy allergic foods such as peanuts and fruits such as berries is now recommended to prevent development of these allergens in children  ]

Medical management :Always seek medical advice from your medical doctor and child’s Pediatrician before beginning any medication including over the counter meds. Even the smallest of signs of allergies can turn into big problems quickly so consult your physician for advice and a plan in the event of worsening of your symptoms.

Medications to have in your cabinet and with you when you travel if you have known allergy symptoms in the family

Benadryl or generic name diphenylhydramine, claritin, allegra, and more emergency treatment as prescribed by your physician for known serious allergies. epi-pen, and auviQ

Nasal- washes with sterile saline is often helpful in keeping your nasal passages open and clear of allergens. Cortisone sprays are now available over the counter but should be recommended by your physician prior to beginning any therapy

Non medical options to reduce allergic symptoms to try  

Foods to include  that have been known to help with allergies

Quercetin containing foods – quercetin is a  component of foods that it is known to be anti inflammatory and antioxidant particularly for the over response of our immune system to things that cause allergies

Foods high in quercetin include red apple skin, red onions, capers used in flavoring  ( try to find low salt), lovage leaves, berries including blueberries and elderberries , black plums,and red grapes.

Nettle Leaf is another anti inflammatory plant that has been commonly used to help with allergic symptoms.

Supplements

Quercetin and nettle leaf supplements are also available – please check with your physician before starting as any antioxidant may interfere with other meditation

Teas

Green tea has catechins which helps reduce histamine ( the source of allergic reaction ) production by your body in response to allergens.

Ginger tea is a good  anti inflammatory and helps calm allergies

Rooibos tea helps reduce the histamine response as well

Peppermint tea is known to help with the congestion and allergy symptoms

Nettle, yerba mate, and lemon balm tea can all also help with allergic symptoms.

Spices and herbs

Cinnamon in general helps with it’s anti inflammatory and blood stabilizing properties. Cassia cinnamon in particular helps moderate allergic symptoms with about a teaspoon a day being the recommended amount.  Cassia cinnamon mixed with spanish needles makes a reasonable anti allergy mixture that has been researched to have benefits.

Turmeric once again helps with allergy symptoms with it’s anti inflammatory benefits

Elderberry syrup has been used for centuries to help with allergy symptoms such as congestion and runny nose.

Ginger itself is useful for allergy symptoms by lowering your reaction and helping with cough.

Black pepper also has been shown to be useful to help lower allergy and other atopic symptoms including skin issues.

Probiotics- help your intestinal flora keep your immune system functioning at peak and generally maintain the appropriate response to stimulants in food.

Stress reduction is immune building and allergy reducing

Exercise always helps calm your nerves which contribute to allergies. Blood flow enhances clearance of sinuses and thinning of the mucus

Meditation and mindfulness at the very least helps with the anxiety and frustration associated with chronic allergy sufferers. But in addition there much research regarding the nature of stress and its effect on your immune system even your overreaction to allergens in the environment and the development of allergies particularly eczema .

As with all recommendations please check with your physician before beginning any regimen .

Allergies present a particular dilemma for anyone trying to avoid medications and live healthy .

Allergic symptoms can be miserable and often worth using medications to be comfortable. But if you do your homework with the help of this guide  you can reduce your dependence on some medications and use them more wisely

Warren Krantz MD

The HealthfulMD

Author of “ Start Healthy, Stay Healthy”.

The too active child and natural ways to maintain focus and calm

Healthful approach, Natural Treatment

The active child – natural ways to help maintain focus and calm

Every parent, at some point, thinks  their child is overactive and concerned that they might have ADHD . And who hasn’t blamed sugar or chocolate or sweets for kids acting out of control ? Most parents blame misbehavior on their child being either overtired, hungry, or getting sick . The next question invariably is “what can I to do to prevent my child from being hyper?”

From a medical and psychological professional’s perspective ADHD needs to be treated properly and is considered a true disease with multiple treatment modalities not just magic pills. These methods include psychological family counselling, behavior modification, parenting education, medical and psychological evaluation, and comprehensive testing. The whole family has to participate to change the household dynamics and ingrained patterns of reactive behaviors when interacting with the active child as part of the comprehensive psychological work. Being the Pediatrician, I am fortunate enough to develop a good relationship with my families and have gained unique insight into the personality of each child and the parents sincere efforts to use whatever of the available non medical modalities they could to manage their often disruptive child. When all these efforts have not been successful in improving behavior, self-esteem, or their ability to succeed then the parents and I feel that medication is  the correct treatment option.

It is always recommended to have a Medical exam before beginning any therapy to rule out any treatable sources for changes in behavior like poor sleeping, sleep apnea, allergies, stomach upset , and pain . It is also recommended to include a blood exam for thyroid , anemia, proper organ functioning, and other medical and physical causes .

[Please consult your physician before trying any remedies to alternative therapies for any behavior issues.]

ADD and ADHD evaluation and treatment is well described by many other resources. That is not my goal here. My purpose here is to offer guidance to some of the remedies promoted by many non medicine proponents.

While changing the diet of your child is not the end all for diagnosed ADHD children it can be part of a comprehensive and constructive plan to effectively treat a child with many of the characteristics of an overactive child.

Food and behavior There are many things you can do to modify your child’s diet that might help them not be as reactive. Managing their diet  is something simple that might have an impact on their behavior..

Elimination diet

There are no comprehensive double blind studies to show that particular foods tend to overstimulate children who have a tendency to be overactive or have ADHD, but it has become an accepted anecdotal notion by most Pediatricians and parents that many foods hype their children up. It is worth keeping a log of foods your child eats and correlating their behavior to these foods.

The foods listed below are commonly accepted as foods that make even the average child excitable and should be the first foods you eliminate in their diet management plan.

Chocolate – particularly brands with more processed sugar. Dark chocolate with high percentage of cocoa over 85% and less cocoa butter and sugar is much less likely to cause over activity.

Processed sugar in store bought products and packaged foods is also considered overstimulating in many forms for children.

Candy not just chocolate has a lot of processed sugar and fillers.

          Baked goods like cakes with frosting, cupcakes especially with icing and sprinkles .                  Drinks – soda, juice with sweeteners, fruit drinks, sports drinks.

          Cereals- most of the store bought children’s cereals are packed with artificial                               sweeteners and sugar even the ones deceivingly marketed as healthy.

Food coloring particularly red dyes in candy, drinks, colorful cereals, snow cones, slurpees, colorful icing, colored sprinkles.

Fatty fried and sugary food – fat seems to make the effect of the meal even worse for hyperactivity. Donuts are a perfect example of fried with sugary coating.

Big carb meals generally makes everyone tired but also causes a “hyper” child to have less control over impulsivity and lose their focus.

Foods and natural means to improve behavior

Foods, supplements, and natural products that are popularly accepted to help with focus and calm excitable behavior

Low glycemic foods particularly high fiber healthy whole foods maintain an even sugar level without the resultant highs and lows of high glycemic low quality foods. Keeping their sugar and insulin level stable tends to also maintain an even behavioral response to diet. You don’t get the initial jump in energy from sugar and avoid the follow up drop in energy from the precipitous drop in blood sugar.

High fiber food assist in stabilizing blood sugar in addition to keeping constipation another distracting problem from exacerbating the unwanted behavior.

Zinc has been shown in some studies to help improve attentiveness and calm children with hyperactive behavior

    Zinc rich foods -seeds include pumpkin seeds, watermelon seeds, squash seeds,and sesame seeds. Also dark chocolate, garlic wheat germ chickpeas or hummus have good amounts of zinc.

Magnesium is considered a good mineral for calming nerves and some studies have shown it to be particularly low in ADHD children.

Magnesium rich foods include dark chocolate , seeds particularly pumpkin seeds, nuts especially almonds and cashews, bananas , avocados, deep sea fish, legumes-beans,lentils, chickpeas, peas,  tofu, whole grains – barley, wheat, oats, and of course lots of healthy greens.

Choline is considered important to nerve development and function. Good healthy diet with plants as a main food offers more than enough choline .

    Choline rich foods – Soy products including soy milk and tofu,  quinoa, broccoli, cabbage, kale. Animal products having higher levels of choline include yogurt, fish, liver, and eggs. Egg as a source is controversial for it’s true value versus negative health impact. And liver comes with it’s own heart health cost.

Omega 3 rich foods have been shown to help with attention in children – including fish oil, ground flax seed, deep sea fish – salmon ( limit the amount due to mercury contamination)

Teas- green tea has been shown to help with focus, other teas that might help include white and black teas, all purported to help with focus

Herbs have historically been used to bring calm -lavender , velerian,ginseng and green oats, and lemon balm are the most widely used herbs with some success in calming and helping focus. Also ginkgo biloba, licorice root, brahmi, gotu kola, and pine bark have been used for centuries by many eastern cultures. [AvoId kava due to liver toxicity and other side effects ]

(Once again consult your physician before trying any remedy )

calming teas and other herb teas are more for sleep and slowing down at bedtime, they really are not useful for waking hours, chamamille, passiont flower, lemon balm

Essential oils- lavender, rosemary are most commonly used to help active children with focus. Others include peppermint oil, Ylang ylang, Frankincense, which have been reported to calm, and may help with focus.

[Essential oils are not for oral ingestion and are only to rub on the skin. Be careful with redness, rashes, and allergies. Some anecdotal discussion also include the value of scents of these same oils for calming effect.]

Supplements – zinc, magnesium, green tea supplements are purported to help quiet an overactive child. I am generally not a big believer in supplements instead of the natural plant source for benefit. It can be worth a try with problematic children particularly if they will not eat many of the healthy sources for these supplements.

Activities and other tools to help your child develop a sense of control over their own behavior

Sports– exercise has many benefits for a very active child. It has been proven to have positive effects on self esteem, overall health, learning ,and improves nerve function and helps release their pent up energy. Team sports in particular teaches a sense of camaraderie and teamwork often lacking in a very active child’s life. Teamwork also helps with their self-esteem by working with others to a common goal and form friendships outside of the classroom.

Channeling energy – creative stimuli and focus adaptation on tasks such as – artwork- painting, pottery and sculpture; music- playing an instrument ; puzzles and constructing- building blocks and legos; projects- science, design, and gardening.

Games – board games can help the active child learn to take turns and focus on the tasks without the stress of school work.  Family game time with a set of rules should be fun and an opportunity to learn the structure of cooperating with positive reinforcement of acceptable behavior working with others.

Limit screen time and video games- both these modern day habits have led to what has been called the ” dis-tractable generation” possibly contributing to the rise in ADHD diagnosis.

Shorten Work and activities which require a lot of focus and concentration.They are much more successful with intense brief focused tasks and homework, rather than sitting for hours and not getting anything done while fidgeting and their mind wandering.

Movement – whenever your child takes a break from work try to find ways for them to move. Any form of movement activity helps calm the nervous system and the endorphins that are generated have additional calming benefit. It helps them re-focus their energy .

Meditation and mindfulness – teaching your children the art of breathing to refocus their energy and calm both their active mind and body is a vital part of non medical means to helping then develop staying power and a better focus.

Music particularly classical music calms the brain and can be helpful in bringing focus to a task. I tell parents of newborns to play classical music for a sense of peacefulness for newborns and the family household and they will respond to it for the rest of their lives.

Pets are beloved family members and elicit a lot oxytocin production just by interacting with them. This can makes you happy and also has a calming effect. A sweet dog can be an important asset to manage erratic emotional behavior for any family member but in particular for an energetic  over active child. In addition the bond and satisfaction in caring for a pet is a bonus for self-esteem and character building

A good caring non judgmental family is the best resource for any child. Particularly those children dealing with the difficulties and frustrations of ADHD and Hyperactivity.

Vitamin C

Healthful approach, Natural Treatment

Vitamin C without supplements

The best source for vitamins is whole natural food and not supplements.

[Please consult your physician before self treating a medical condition with any supplements or alternative therapy including holistic remedies.]

Why is Vitamin C good for you?

The main benefit of vitamin C is it’s an antioxidant and anti inflammatory properties . Whole natural plant foods have both the most vitamin C and the best form to benefit from . These properties of vitamin C rich foods help protect the body from oxidative stress and fight free radicals that cause cell damage which can lead to disease. The value of this is in its disease fighting properties such as helping lessen skin damage from the sun, fighting colds, preventing and improving chronic diseases..

Colds and viruses- these properties of vitamin C in plant form help you protect against the symptoms associated with the cold namely all the inflammatory responses ,congestion, pain, and fever. These are often lessened with an anti inflammatory diet including foods sources containing high levels of vitamin C.. Vitamin C from plant sources can work in conjunction with your body’s immunity to reduce the length of illness of colds and viruses.

Cancer – there is no real proof that vitamin c helps or cures cancer. However, eating foods with high vitamin c content helps with inflammation and antioxidative stress that studies have shown can lead to cancer. Foods high in vitamin C and the vitamin C itself may help prevent and repair the cell damage that can lead to cancer.

Heart disease- higher levels of vitamin C have been linked with lower heart disease, better blood flow to the heart arteries, and better blood pressure.

Skin-vitamin C is involved in protein production and formation of healthy skin and healing such as collagen production, maintenance, and strength.. It helps prevent free radical damage and cancer development on the skin from sun exposure.

Natural whole food is the best way to get the most bioavailable vitamin C. All plant foods contain vitamin C. Below are the top 5 vitamin C rich foods for fruits and vegetables.

You get the most vitamin C by eating the fruits and vegetables raw.

The top 5 fruits for vitamin C content.

1.Papaya

2.Strawberries

3.Pineapple

4.Oranges

5.Kiwi

The top 5 vegetables for level of vitamin C

1.Bell peppers

2.Broccoli/broccoli sprouts

3.Brussel sprouts

4.Cauliflower

5.Kale

It is always better to cut out the middle man when striving for better health- go straight to the food source for the vitamins and nutrients you require . The less processing and the closer you are to the natural unadulterated form of a food the better for your health and well being. The less chemicals and additives that change a food the better for your body and the environment.

Warren Krantz MD, FAAP

HealthfulMD.com

Turmeric

Better food better health, Natural Treatment

Turmeric – the number one spice for what ails you- best spice award

I often get asked what is the best spice to start with for those individuals who want to make the first move in a healthful direction.  What spice would you say is the most important one if you want to introduce just one ?. I answer turmeric for several reasons. (This is not to be confused with the first spice I recommend to introduce to infant feeding which is cinnamon.)

 Why turmeric

Turmeric with curcumin the main active ingredient thought to have food super powers- mostly from its  anti inflammatory properties . It has been used for thousands of years in cooking. In the Geographic regions where turmeric is a food staple the populations have much less chronic inflammatory associated disease; heart, prostate, intestinal, and cancer. Turmeric acts as an antioxidant helping neutralize free radicals that cause damage  thus slowing aging , keeping your skin elastic, and preventing harm to your cells.

Turmeric helps enhance your immune system. It helps fight disease and the associated inflammation.

Turmeric helps with everyday illnesses

In my line of work it is helpful in keeping the inflammation associated symptoms like pain, fever, coughing and congestion from viruses to a minimum while helping fight the infection.

Taste:

Turmeric  has a mild taste. A little chalky but it blends well and is not overpowering in whatever you put it in. Not real spicy. Main drawback is the yellow color which to me is sign of health but to children and those new to spices when visual cues are sometimes just as important as taste may be a problem. Try to begin its use in foods which have a color that masks the yellow.

Amount

Goal to introduce turmeric (curcumin) slowly to avoid developing an aversion from the child or adult. Start with 1/4 teaspoon slowly over the first week or two going up by 1/4 teaspoon per week for a goal of 2 teaspoons a day and even more when you are not feeling well or having aches pains or for specific conditions

When I feel like I am getting sick I double or triple my daily turmeric dose heaping portions at every opportunity .

How to use it?

I use it as often as possible and carry it with me!

My first recommendation is to add it to your version of chicken soup or vegan non chicken soup, yellow vegetables like squash, hash browns, even sweet potatoes. I also make a point of including them in any vegetable dishes and meats if you are not vegan. A parent recently said she adds it to pancake mix, grains, and eggs.

Turmeric is my  base for all my meals to make sure I get enough throughout the day..

Any chance you get add turmeric to your food.

How much?

I put a quarter to half teaspoon in my morning tea every day along with ginger.

I put one to two teaspoons on my vegetable mixture for lunch

I sprinkle turmeric along with my spice mixture on salad or any dressing I use.

Even put it on pasta or quinoa .

All my soups I add turmeric.

I take a spice mixture in a small container with me whenever I eat out (with a turmeric base), And add it to salads, soups, vegetable and bean dishes, etc. Any where, any time I am ready to add my spices beginning with turmeric,

To improve absorption of turmeric

Add black pepper along with it to food. In tea add a little coconut milk. Adding a small amount of healthy oil or fat to turmeric helps absorption -seeds and nuts have oil in them and can be added to any dish to serve as a vector for turmeric absorption, as well as the overall health benefits from seeds and nuts versus empty oil calories. Also avocado is a good fat to mix with turmeric to enhance its absorption.

Turmeric has been shown to have benefits for all sorts of diseases and illnesses.

Latest studies and those currently under review are indicating very positive results and benefit from large doses of turmeric including inflammatory bowel disease, joint disease, rheumatoid arthritis, heart disease, autoimmune conditions , and even cancer . Please consult your physician or particular specialist before beginning any mega dose trial of turmeric for any one of these conditions .Doses at this level usually comes in a pill form and precise medical information regarding dosing is not widely agreed upon yet.

Brands and form of turmeric

Consumer labs has reviewed a number of brands of turmeric for safety regarding foreign substances, and contamination. In general it is better to have organic turmeric and even better to buy it and grind it yourself. Some of the organic brands for reasons that seem logical have a percentage of bug parts and some non organic brands have chemical residues. It is better to include turmeric in any form. But your physician, grocer, or health food specialist might be helpful in selecting a safe and healthy brand.  

If you are going to add one food supplement in natural form to improve your health make it turmeric

Warren Krantz MD, FAAP

HealthfulMD.com

 

Vitamins -general approach

Better food better health, Natural Treatment

Vitamins in general (as supplements) not what you were told.

Since the days of Hippocrates physicians have been asked to recommend vitamins to cure what ails people. From poor eating for children to low energy in adults people want a magical vitamin pill to jump-start their health. All form of concerns seem to bring up this magic vitamin pill. But in reality other than the scientifically known disease associated deficiencies ( which by in large do not exist any longer in western society) vitamin supplements are rarely needed and of little true value.

Main points:

Vitamins are not as advertised. They have no magical healing or disease preventing properties in supplement form.

They are not a panacea for what ails you and in no way replace healthy nutritious whole food.

With the exception of b12 for vegans and possibly the new recommendations of vitamin d 3 , receiving the majority of vitamins from supplements are a poor substitute for real food as vitamin source.

Vitamins are not readily bio-available and as useful for what you need when you take them in a supplement form versus from food

Vitamins will not stimulate your appetite. Physician’s treat vitamins like a placebo.  Doctors only give to children when parents request them to supplement a diet in order to encourage the parents stop pushing their kids to eat and relax. It takes the pressure off parents who are worried about adequate nutrition particularly vitamin intake. When parents relax and stop showing anxiety regarding the amount of food a child eats, regardless of the reason,  then the children often actually start to eat better .

The real source of useful bio-active body enhancing vitamins is whole foods.

Enriched foods do offer an alternative to supplements but not nearly as valuable as in whole foods.

Vitamins like all supplements are not regulated for content, amount, value,claims, or quality.

Taking vitamin shots is not any more valuable than supplements. The rare exceptions are for true medical conditions like b12 deficiency anemia , pernicious anemia.

Organic whole fruits , vegetables, nuts , and seeds are the best form to receive your vitamins. Best method is to chew and eat them yourself.

Warren Krantz MD, FAAP

HealthfulMD.com

 

Iron Getting enough naturally

Natural Treatment

Iron  

I often get asked how do we get enough iron?.

Patients  have been told and read that if they do not have enough variety in their diet or if their children are not eating a balanced (meat centric) diet they will not get enough iron and become anemic..

Is this fact or more marketing and tradition ?

It is confusing that the same physicians who are recommending you diet, eat healthier, exercise to lower your cholesterol and improve your health , also recommend meat as the only source to get your iron.

What is the best way to get your iron ?

“Best” meaning healthiest with foods that add to your health at the same time . Not merely treating with iron but recommending foods that will have a positive impact on your overall health; perhaps even improving your underlying condition which caused the anemia in the first place with optimal nutrition.

MAIN POINTS  :

You can get as much iron from non meat sources as you can from meat.

Iron is in most foods including plant based foods in adequate amount to get your requirements except for the most medically necessary anemia conditions ( please check with your physician if this is the case)

Top plant foods for iron per serving

Fortified cereal  18 mg

pumpkin seeds  4.2 mg

dark chocolate  7 mg

soy beans, 8.8 mg

tofu, tempeh  3 mg

black beans 3.6 mg

lentils   3mg

quinoa  2.8  mg

Compared to a 

hamburger lean- 2.2 mg

See extended iron  list below 

Why do people say meat is the best source for iron?

This comes from the fact that the iron (heme iron)  in meat is more readily absorbed from your gastrointestinal system than plant food iron, which is non heme. But that does not make it better or necessary for meat to be your absolute source of nutrition for iron

Plant foods have plenty of iron in them to maintain and establish iron supply for your blood cells to carry oxygen ( some say not to replenish low iron stores – but with nutritionally sound diet you can)

The non-heme iron in plants is the same quality iron as any other source . There is no difference in quality or types of iron once your body absorbs it from your diet or supplements. It is strictly a quantity issue.

You do need to almost double the amount of iron requirement listed in a plant diet. This means you have to eat twice as much as the number listed of iron for a regular diet in the quantity of food to get the absorption as meat. See the chart below where I already calculated the amount of iron to ingest if you are vegan or from strictly plant food sources.This should in reality be easy since plant foods are usually eaten in bulkier quantities combined with several different types – greens, seed, nuts, soy products, etc.

Healthier source for iron – most people will admit that nutrition derived from a plant source is much healthier than meat. Usually the argument revolves around their contention that meat has a better iron content and protein. But that is not accurate as you can see from the chart below and a previous post on protein sources.  Healthy plant based foods such as seeds , nuts, dark green vegetables, will add to your health with the fiber, anti inflammatory properties. , and anti-oxidants. People who depend in large part on plant based diet generally have larger portions of plants and more balanced whole meals of grains, seeds, beans , and greens. So in reality it should not be a problem. Scroll down below to see some examples of  iron content in various foods and the amount you need to eat to be certain you get and give enough.

Iron absorption from plant sources is enhanced if you eat vitamin c abundant foods along with your meals , which if you are already primarily vegetarian you probably are already eating. Not just citrus foods, but most vegetables and fruits are rich in vitamin c, including dark fruits and dark green veggies.

Vegetarians and vegans do not have more anemia or poor iron intake than people who eat meat.

Milk and dairy products may interfere with iron absorption

As with all other posts regarding healthier non medical nutritional means to improving your health and medical conditions please check with your physician first before undertaking a non medical approach. Also not all conditions are stable enough to solely rely on nutritional methods of therapy. Anemia can be a serious medical condition and be a result from complicated conditions. Please consult medical experts first. Adding plant based healthy means to improving your health is always advisable but make sure you are stable enough to rely on that in lieu of your doctor’s advice.

 

 

 

 

 

The table below lists the daily requirement of iron in foods per age to get the necessary absorbed requirement of iron. The number is higher for plant foods because the non-heme iron is not as easily absorbed as heme iron from meats. For vegans the amount calculated to ingest is almost double so the necessary iron will be absorbed

 

 

    Age

 Male Female Vegan Pregnant
Birth to 6 months assuming breastfeeding requires more for formula 0.27 mg* 0.27 mg*              
7–12 months 11 mg 11 mg 19.8 mg
1–3 years 7 mg 7 mg 12.6 mg
4–8 years 10 mg 10 mg 18 mg
9–13 years 8 mg 8 mg 14.4 mg
14–18 years 11 mg 15 mg 19.8mg (m)/27 mg( f) 27 mg/48,6 vegan
19–50 years 8 mg 18 mg 14 mg( m)/32 (f) 27 mg/48,6 vegan
51+ years 8 mg 8 mg 14.4 mg

* Adequate Intake (AI)

 

Food Milligrams

per serving

 Percent DV* for regular diet
Breakfast cereals, fortified with 100% of the DV for iron, 1 serving 18 100
Pumpkin seeds 1 oz 4.2 mg 23
White beans, canned, 1 cup 8 44
Chocolate, dark 70% cacao or more, 3 ounces 7 39
Beef lean sirloin or hamburger, 3 ounces 2.2 18
Lentils, boiled and drained, ½ cup 3 17
*Spinach, boiled and drained, ½ cup is not as well absorbed 3 17
Tofu, firm, ½ cup 3 17
Kidney beans, canned, ½ cup 2 11
Quinoa cup 2.8 12
Chickpeas, boiled and drained, ½ cup 2 11
Tomatoes, canned, stewed, ½ cup 2 11
Steak NY strip 3oz 1.6 9
Potato, baked, flesh and skin, 1 medium potato 2 11
Cashew nuts, oil roasted, 1 ounce (18 nuts) 2 11
Green peas, boiled, ½ cup 1 6
Chicken, roasted, meat and skin, 3 ounces 1 6
Rice, white, long grain, enriched, parboiled, drained, ½ cup 1 6
Bread, whole wheat, 1 slice 1 6
Bread, white, 1 slice 1 6
Raisins, seedless, ¼ cup 1 6
Spaghetti, whole wheat, cooked, 1 cup 1 6
Tuna, light, canned in water, 3 ounces 1 6
Turkey, roasted, breast meat and skin, 3 ounces 1 6
almonds, dry roasted, 1 ounce (49 nuts) 1.3 6
Broccoli, boiled and drained, ½ cup 1 6
Egg, hard boiled, 1 large 1 6
Rice, brown, long or medium grain, cooked, 1 cup 1 6
Cheese, cheddar, 1.5 ounces 0 0
Kale  1 cup 1.2 6
Soybeans  1 cup  cooked 8.8 48
Black beans 1 cup 3.6 20
Milk, 1 cup 0 0

* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The DV for iron is 18 mg for adults and children age 4 and older. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

The U.S. Department of Agriculture’s (USDA’s) Nutrient Database W

Several food sources of iron are listed in Table 2. Some plant-based foods that are good sources of iron, such as spinach, have low iron bioavailability because they contain iron-absorption inhibitors, such as polyphenols [15,16].

Sample meal

Salad with spinach , kale , soybeans, pumpkin seeds, tomatoes, tahini dressing , quinoa half cup=3, 2,1,2,4,2.4.4,2.7 for total of iron of almost 19 mg for the average sized salad or almost 70% of the 27 mg vegan requirement of iron in one salad, Add tofu or any other grain or vegetable and you probably have reached your daily requirements

Add any source of meat protein in the suggested minimal amount of 2-3oz 3 x a week them you are getting more than enough iron with a healthier nutritional profile

Add dark chocolate for dessert and you have your daily allowance of iron

Please consult your physician before starting any non medical treatment with nutritional sources. Not all conditions will respond to holistic or dietary or supplement for that matter adjustment.

Iron supplements are not recommended unless you are anemic or have a diet with insufficient in iron.

As with all supplements iron supplements are not regulated and the actual content can vary.

Absorption of iron from supplements can also vary so please check with your physician before taking any supplements.
Environment: The processing of supplements and disposal has a greater environmental impact as does meat based iron sources than natural organic plant food sources. Getting your iron from optimal nutrition both improves your overall health and that of the environment.

Warren Krantz MD. FAAP

HealthfulMD.com

Sensitive skin- Eczema-Dermatitis-Psoriasis: a natural approach

Natural Treatment, Symptoms

Sensitive skin: Eczema -dermatitis-Psoriasis

Healthful natural rx inside and out

What is Atopic skin condition? – or eczema and psoriasis similar skin conditions on an allergic skin continuum .If you have it it means you are more sensitive to changes in weather, things you touch and eat. It is not an illness that we can give a medicine and it does not come back. Think of it like a life long condition. Like being allergic to cats. You have to keep constant maintenance of your skin and vigilance regarding irritants to control the severity. Being aware of your personal  irritants is the best approach to helping maintain healthy skin. Changing your lifestyle, your habits, what you eat, touch, and what touches you are the cornerstones of minimizing long term inflammatory flare ups and progressive eczema and psoriasis. Like anything else we discuss please check with your physician or Pediatrician before making any changes or starting treatments natural or otherwise. This post involves a more natural approach to Atopic skin. There are many useful and successful medical treatments that your physician and Dermatologist can prescribe for successful dermatitis, eczema, and psoriasis care. These modalities including the standard skin maintenance with moisturizers and cortisone creams are very useful and I advocate their use for relief and treatment when the lifestyle I suggest below is less than adequate. . Sticking to a rigorous natural regimen is not practical or possible for everyone. Getting the best and timeliest medical care is more often than not the best choice when you or children are suffering with significant atopic skin.

Like any other condition it is important to find the source of the problems not just treating the symptoms.

These conditions can start at birth. We get a hint of things to come with babies that show signs of  sensitive skin. Namely rashes, bad infant acne. Dry skin. Etc.
With the help of one of my patient’s moms who suffers tremendously from psoriasis and keeps  her daughter as healthy as possible I have developed a go-to outline of natural eczema skin care.  All the below also apply to breastfeeding moms as well.

[Always seek medical advice for any severe reaction or before starting any new treatment whether it is labeled natural or not].

Main points of interest for skin care:

  • Eliminate and limit-anything you touch, eat, or wear could irritate your skin.
  • Foods- eat healthier-cleaner. Natural food changes and anti inflammatory diet are helpful
  • Cream- natural organic aloe products, and healthy oils. Moisturize consistently.
  • Gentle soap-  olive oil soap, oatmeal bar
  • Reduce stress-exercise, yoga, meditate.

Details on each point below. Scroll down to the end for more information on eczema conditions.

1.Eliminate and limit

  • Allergic foods and products and irritants. Review your diet and see what change or new food could be causing a recent skin flare up ( something you might have been eating more of lately)
  • Stay away from all creams and lotions with scents for you or your children ( remember  anything you touch can be an irritant if you don’t wash your hands and then go on to touch yourself or your children) Cleaning solutions, perfumes, soaps, foods, oils. etc. are all are potential irritants).
  • Clothes and sheets should be made of  plain untreated cotton.
  • Stay cool. Inside air conditioning if possible

 

2. Foods changes- improve your diet, include foods herbs and teas that heal

  • Eat healthier- generally processed, fried, sugar dairy, meat, all contribute to atopic skin .
  • Increase fiber to help keep your bowel and toxins flowing through and not absorbed
  • Make sure you and your children are hydrated. When the weather is hot and humid drink more.
  • Refine your anti inflammatory diet-increase organic colorful foods, greens, purples, oranges, yellows.
  • Increase healing, immune enhancing, anti inflammatory spices particularly the main ones turmeric, garlic, ginger, cinnamon,chili peppers, and oregano.
  • Teas are helpful in calming inflammation -green and red teas, chamomile tea,
  • Start a probiotic or adjust the amount of probiotic.to maximize it’s immune support and bowel proctection
  • Oils to take for additional anti inflammatory and immune support- fish oil , flaxseed oil, black currant oil.
  • Vitamin D3- seems like everyone is deficient in vitamin d and may help with eczema.

3.Creams lotions skin soothing support

  • Use California baby aloe cream or other organic aloe products..
  • Calendula cream reduces inflammation of skin, as well as lavender,chamomile, and rosemary based creams.
  • Coconut oil or coconut butter on skin has been shown to help. Also linseed and primrose oil.
  • Bathe in Earth Mama Baby Angel (no fragrance), Other fragrance free bath agents generally made of natural ingredients like oatmeal.
  • Healing Tree natural first aid anti itch cream helps with the scratching.
  • Vitamin E can also have anti inflammatory and soothing effect.

4.Soaps detergents water

  • Use olive oil soap bar or oatmeal bar for bathing
  • Limit bathing and swimming when skin is irritated. Water tends to dry the skin out.
  • Only use gentle natural clothes detergent. Baby detergents, even soap free.

5.Reduce stress

   Well known that stress can exacerbate most illness including eczema and psoriasis

  • Meditate and become mindful of what sets you and your skin off. Big events and life changes as well as illness can be the instigator of a breakdown in immune defenses including skin changes
  • Exercise- always has a positive and mood lifting effect
  • Do something you love. Read, travel, cook, calm your internal and external flames with peaceful activities.
  • Yoga is built around exercising and mindfully paying attention to your body.

 

For more severe cases resistant to the above or medical treatments including steroids, the suggestions below may be helpful in improving your atopic skin condition and boosting your  immune system.

  1. Clean healthy  vegan diet – no oil, no salt, no sugar,( possibly gluten free) – Switch to a soil based vegan probiotic .
  2. Nutritional yeast to help immune protection
  3. Take lauricidin, an immune booster to support good response to illness and challenges to your system.
  4. Gluten free diet.
  5. Eliminate nuts and seeds
  6. Raw Shea butter lotion.

Main causes

Genetic- it’s difficult to get past your family tree. Generally speaking children and individuals with atopic profile , sensitive, allergic skin, have first degree relatives, parents, siblings,uncles , aunts, grandparents with similar symptoms

Atopic allergic – from the foods you eat to the perfume you wear many things can be irritants and elicit a skin reaction . Usually more sensitive to bug bites, and skin contact with scents and creams.

Seasonal weather- many people have dry itchy exacerbations or their eczema during cold season. In climates such as South Florida the dramatic change in temperature in the winter and the heat and humidity in the summer are the two more prevalent times for eczema patients seeking treatment.

Even babies react to change in temperature, over bundling, creams and lotions.

Man made diet- poor inflammatory eating habits especially dairy, processed

foods, eating specific-allergic foods.

Water makes most atopic skin conditions worse by drying it out. Limit the bathing , especially for babies to few times a week. For older children and adults quick shower with room temperature water not very warm .

Summers are a particularly bad time for sensitive skin with sunscreen, swimming , lots of showers, sweating , hot cars, intense sun,and insect repellent

What we touch and what touches us

Chemicals in our clothes, hands, lips, sheets, pillow cases. Even the car seat, couch. Your clothing material on your baby’s face. When you are cooking or eating and then touch your skin or that or your child’s .

Pay attention to all ingredients when applying to yourself or your child. Lotion detergent perfumes . sunscreen , etc.

[Wash all members of the family’s clothes in gentle detergent so whoever rubs up against you or holds the baby will not cause irritation

Always wash your hands before handling your children and baby and your face particularly if they have sensitive atopic skin Anything you or anyone who touches your children touch can be an irritant ( perfumes, cologne, insect repellent). What you touch touches them, when you are cooking – all the foods you touch can be an irritant.

Every towel cloth napkin wipe that you use has ingredients and previous irritants that could be the culprit

Try to stay cool as much a possible when the sensitive skin is acting up, moisturize vigilantly in am, after swimming, immediately after bathing.

Pay attention to the part of the body that is most affected- scalp, arms, shoulders, behind knees.

Think about something that might have been new or has ingredients that are not being tolerated, new shampoo, hot seat in the car.

The more natural the better. The less added chemicals and scents the better. Try to find products free and clear of anything but the essential ingredient .

For instance in sunscreen the two main ingredients in all natural products are titanium and zinc oxide which are considered safe and usually not a source of irritation for dermatitis sufferers

Eating  healthy makes a difference. If you look at eczema ( atopic dermatitis) as the inflammatory process, it is easier to understand how anything you do or eat that would disrupt your body’s health and cause more inflammation would make your eczema worse. As in my other posts, the approach here is to be organic, natural, healthy and limit your sources of inflammation to limit your inflammatory conditions of which eczema is a prime example of one.

Warren Krantz MD, FAAP

HealthfulMD