Updates from Sharon Edwards

Seasonal allergies, often called hay fever, are symptoms that occur during specific times of the year.  You may experience allergies because of how your  immune system responds to the particles that are present in the air.   It could be that you react to tree pollen when tree pollination occurs.  Grass pollen and weed pollen are two other common allergens.  Mold spores can also be problematic for some people.  Allergies are an indication that your immune system is over responding to these foreign particles.  Here are some seasonal allergy strategies that are focused on strengthening your immune system.

 Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is found in many types of fruits and vegetables.  Vitamin C provides antioxidant protection and it is used by the body to help synthesize collagen to make connective tissue and more.   There are a multitude of potential vitamin C benefits and getting enough in your diet can help improve skin health and boost immunity.  If you suffer from seasonal allergies, you might consider maximizing your vitamin C dosage.  Dr. Andrew Saul recommends dividing the dose up throughout the day.  He says that's because vitamin C is water-soluble and is continually needed by the body.  He also suggests that with all between-meal doses, drink plenty of water or have a small snack with each dose.   This will buffer the C and help keep the tummy happy.  His suggestion is to increase the dosage until your tummy rumbles or you have loose stools. 

Quercetin is a bioflavonoid and anti-oxidant that can help calm the immune system and keep it from over reacting to pollen, grasses, and molds.  It is found in deeply colored and nutrient rich plant foods, like leafy greens, tomatoes, berries and broccoli.  Other good sources of quercetin are apples, peppers, dark cherries, and citrus fruits.  While you can get plenty of it from eating a healthy diet, a good seasonal allergy strategy would include taking this compound in a concentrated supplement form for even stronger anti-inflammatory effects.

N-Acetyl-Cysteine, or NAC, is a form of the essential amino acid L-cysteine.   It is a precursor to the “master antioxidant” glutathione and plays a significant role in detoxification and antioxidant protection.  It is thought to be supportive of brain, kidney, and liver health.  NAC can also relieve symptoms of respiratory conditions by acting as an antioxidant and expectorant, loosening mucus in your air passageways.   Supplementing with NAC during allergy season could be a potent strategy.

Your gut microbiome is responsible for 70% of your immune system function.  You can ensure your immune system is at it's peak by eating foods that nurture the good bacteria like fermented foods and prebiotics.  Prebiotics serve as food for the good bacteria in your gut and include things like chicory root, Jerusalem artichokes, garlic, onions, leeks, asparagus, and jicama.  Another good seasonal allergy strategy is to provide extra support to your gut by supplementing with a robust probiotic.  LabDoor.com has tested and ranked the best selling probiotic supplements.  Although there are small companies and physician grade supplements that are just as good.  

Eating a healthy diet can also help to reduce allergy symptoms.  Avoiding inflammatory foods and known allergens is a must.  This includes processed food, sugar, and low quality vegetable oils (corn, soy, cottonseed, canola, peanut).  Your diet should be rich in dark colorful fruits vegetables are good sources of bioflavonoids like onions, lemons, limes, grapefruit, berries and herbs of all kinds.

You should also make sure you are getting healthy fats from things like coconut oil, grass-fed butter or ghee, olives and olive oil and avocados.  Good sources of protein are grass-fed beef and lamb, organic poultry and wild-caught fish.  This will help your body have a healthy omega-3 to omega-6 fat ratio.

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It seems that many people are feeling fatigued and have low energy.  Much of this has to do with the quality of food you eat and the condition of your digestive tract.  The worse your  digestion is, the less you can assimilate nutrients.  This nutrient deficiency, along with exposure to toxins, can lead to inflammation throughout your body and drain your energy reserves.  Fortunately, there are things you can do to boost your energy.  First, determine that you don't have any food allergies.  Eating a food that you're allergic to, is like putting the wrong fuel in a gas tank.  Nothing will work correctly.  Next, try these suggestions.

Staying hydrated throughout the day is essential for your overall health and to maintain your energy levels.  Be sure to use clean filtered water.  If you use a reverse osmosis system you can add back trace minerals by adding a pinch of natural salt (Himalayan, Celtic, etc.) to your water.  For extra flavor, add a few drops of your favorite food grade essential oil or fresh squeezed lemon or lime.  It's best to drink water away from meals so that you don't interfere with stomach acid and digestive enzyme production.  The general guideline is to not drink much water within 30 minutes before, and 30 mins to an hour after a meal.  If you're taking supplements with a meal, drink just enough to take the supplement.

Consuming water rich vegetables, like cucumbers and celery, is another way to stay hydrated.  Cucumbers and celery are excellent acid neutralizers and alkalize your body.  In addition, they have a perfect electrolyte balance that powerfully quenches thirst and will boost your energy.

Stable blood sugar will help you feel better and have a consistently higher level of energy.  The easiest way to stabilize your blood sugar levels is to reduce your consumption of sugar and grains.  Make sure you consume healthy fats such as coconut oil, grass-fed butter, avocados, olives or nuts and seeds at every meal.  The healthy fats will help to keep your blood sugar levels stable.

It is important for you to move your body with regular exercise.  Walking, yoga, min-trampoline,  whatever movement feels good to you.  Consider going outside every day and get a good walk in nature.   Nature is extremely therapeutic to our adrenal glands and movement will help to improve blood and lymphatic flow and stimulate your brain.  In addition, movement is essential for your digestive tract so that you can move your bowels and get rid of all the wastes from the foods you consumed the day before.   This will reduce stress on your body and significantly boost your energy and mental clarity.

Smoothies are one of the best ways to get nutrients into your body.  This is because they are pre-digested, which takes stress off of your digestive tract as compared to consuming solid foods.  You are able to absorb more nutrition from the smoothies than you would from a solid-food meal.  There are tons of smoothie recipes available.  Some of my favorites are by Anthony William, the Medical Medium.  Here is a recipe for his fruit based morning green smoothie bowl.  A keto diet friendly smoothie would have a milk base such as organic coconut milk, almond milk, hemp milk or grass-fed goat or cow’s milk.   Then you would add healthy fats such as 1-2 tbsps of coconut oil or an avocado or 1-2 tbsps of almond butter.  Next add in ¼- ½  cup of organic berries (fresh or frozen) and 1-2 scoops of a healthy protein powder.

No matter how well you eat, it may be hard to get all of the vitamins and minerals you need to maintain optimum energy levels.  If you've been under stress, you may have depleted your B vitamin levels.  B vitamins help you convert the food you eat into cellular energy.  Magnesium is needed for over 300 chemical reactions in your body and the majority of adults are deficient.  Supplementing with magnesium can make a big difference in energy levels, sleep quality, and mood.   In addition, there is a whole class of plants known as adaptogens.  Adaptogens help strengthen the body and supports a healthier stress response.  Maca is an adaptogen that has been cultivated for over 2,000 years.  It can be found growing wild in Peru, Bolivia, Paraguay, and Argentina.  It has been traditionally used to support healthy energy, performance, stamina, and hormone balance.

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You need a healthy brain for memory, learning, mental energy, and mood.  A healthy brain will also help prevent mental health issues and other brain disorders.  Even though most of your brain cells were formed in the womb and during infancy, new research suggests that you can regenerate your brain by creating new cells on an on-going basis.  This means that you can keep your brain health, mental energy, and memory even as you age.  Here are some ways you can help your body regenerate your brain.

Movement is critical for your overall health and for the health of your brain.  It is especially valuable for those areas of your brain that are important for memory formation, concentration and learning.  A sedentary life style is not only harmful to your brain, it can lead the to many other health problems.  Lack of movement has been associated with back problems, blood clots, organ diseases, and chronic fatigue.  Ideally this involves a combination of cardiovascular exercise, strength and resistance training, and low-impact exercise.  But the important this is to stay active, even it's taking a 30 minute walk every day.  You can also incorporate movement in your  day by choosing to take the stairs, stretching regularly, gardening, or dancing to your favorite song.

There are brain exercises you can do that can help you regenerate your brain.  The exercises involve challenging the brain to think and move in unique and different ways.   Depending on what your daily habits are now, good exercises for your brain may include things like  crossword puzzles, standing on one leg, using your non-dominant hand, trying a new instrument, walking barefoot, and keeping a  journal.  It can include anything that is out of your normal daily routine including taking a different route to a destination, playing a new game, sitting in a different spot, etc.

Toxins are everywhere.  But there are some toxins that are more damaging to the brain than others.  These are known as neurotoxins.  MSG, also known as yeast extract, is one of the worst foods for your brain that you can consume.   Another potent neurotoxin is anything that is labeled as a “fragrance”, meaning it is a synthetic scent.  Some of the worst toxic ingredients are used in commercial lotions, shampoos, laundry detergents, and cleaning products.   More than two thirds of the chemicals used in synthetic fragrances are derived from petroleum (crude oil).  You can go to ewg.org to check the products you may be using to see the rating for it on a scale of 1 to 10, with 10 being the most toxic.  Other neurotoxins to avoid if possible are mercury in fish, aluminum in cookware, arsenic in water, plastics, herbicides, pesticides, flame retardants, and artificial sweeteners.

Your body is always working to detox.  This on-going process allows your body to recycle and get rid of old and unhealthy cells   As the old cells are eliminated, your body can create new and healthy cells to replace them.  To support your body's natural detox processes, you'll want to drink lots of pure water and eat a healthy diet composed of fruits and vegetables in the colors of the rainbow.  You can also add herbs and supplements that support the the body's natural process of replacing old and unhealthy cells with new cells.  This includes things like  green tea, ginger, and turmeric.  The plant polyphenol, quercetin, is also helpful and can be found in foods like red onions, cranberries, and elderberry.  Dark berries and grapes contain another plant phenol, called resveratrol, that also supports the turnover of cells and brain health.

Getting high quality sleep is critical if you want to regenerate your brain and maintain good mental health.  The brain has a complex system that clears wastes and other harmful chemicals from the brain.  Studies have shown that it works most optimally when people sleep on their sides.  Similar to the how the body’s lymphatic system clears waste from organs, the glymphatic system is responsible for clearing waste from the brain.  When you sleep, the glymphatic system becomes 10 times more active in clearing waste from the brain.  If you sleep poorly or go without sufficient sleep on a regular basis, you risk missing out on the full effects of this cleansing process.  In addition, lack of sleep or not enough sleep can cause some neurons in your brain to malfunction.  In addition, certain stages of sleep are needed for the regeneration of neurons while other stages of sleep seem to be used for forming new memories.

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Every winter, there is a surge in the number of colds, flues, and other viruses circulating in the population.  Helping your body prepare for exposure to a virus is a smart, and a relatively easy thing, to do.  At the most basic level, it means avoiding anything that will cause your body to spend any extra effort to detox, process, or recover from.  If you want your immune system to be at it's best, you will want to avoid sugar, alcohol, and processed foods that are known to suppress your immune system.  Eating a fresh unprocessed real food diet, that you make at home, will provide your body with good nutrition while you avoid exposure to viruses in public.  You'll also want to avoid any smoking or vaping that will suppress your immune system.   While light to moderate exercise is beneficial, excessive or intense exercise, may actually reduce immunity.  And as always, a good night's sleep is critical for your overall well being, and this is especially true when your immune system is challenged.  In addition, here are some key nutrients that can help support your immune system.

Vitamin C is one of the most widely recognized and used anti-oxidants in the world.   This anti-oxidant plays a critical role in helping the immune system function properly.  Some of the best food sources for vitamin C are yellow bell peppers, guava, lemon and lime, strawberry, papaya, broccoli, kale, grapefruit, kiwi, and oranges.  To make sure your body is saturated with vitamin C, you'll want to take a vitamin C supplement in divided doses throughout the day, making sure you stop when you reach bowel tolerance.  Recommendations range from 3,000 mg to 5,000 mg in divided doses, a day.  LabDoor tests and ranks the most popular vitamin supplements, but there are many quality physician grade supplements available direct from websites.  There are also health and wellness companies that produce high quality supplements.

Vitamin D plays a critical for the immune system as wells as for other body systems.  It helps cells all over the body communicate properly.  Vitamin D is often called the “sunshine vitamin” because the primary source of vitamin D is exposure to the sun.  It's easy to see why most people are deficient in vitamin D during the dark winter months.  The best food sources of vitamin D are egg yolks, fatty fish, liver, and grass-fed cheese and butter.  If you really want to prepare your body for exposure to a virus, you'll want to supplement with vitamin D.   It’s best to take a vitamin D supplement that offers the essential cofactors such as, vitamin K2,  The same advice given for finding a good vitamin C supplement applies to vitamin D as well.

Zinc is one of the best mineral supplements to boost and balance the immune system.   Traditionally, the best food sources of zinc were oysters, shellfish, meat, eggs, whole grains, nuts and seeds.  But with the contamination of the oceans, it is probably better to focus on grass-fed beef and and eggs from 100% pasture based animals.  Sprouted pumpkin, sunflower, hemp and chia seeds are also great sources of zinc.  The typical recommendation is 20 mg/day.  Once again, follow the same advice for finding a high quality zinc supplement as was given for vitamin C.

Elderberry has been traditionally used as an alternative for natural healing and for good reason.  The berries are full of powerful nutrition and have incredible health benefits.  They contain a potent antiviral agent called "antivirin" that disrupts the viruses ability to get inside a cell and replicate.  Many families make up a batch of elderberry syrup to have on hand during the cold and flu season.  Here is an example of a recipe, but you can also buy it on-line or at a health food store.

There is a long history of using licorice root to treat lung infections with similar symptoms as viral infections.  GreenMedInfo.com reports that:  "A 2008 study from the UK's Luton & Dunstable Hospital NHS Foundation Trust tested licorice root extracts against a number of viruses, including HIV and SARS. They found that the extract broke down the viral envelope and also boosted immune activity."  This is critical because these types of viruses have a coating around them that makes them difficult for the immune system to attack.

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Many people fear that memory loss and confusion are a natural part of getting older.  Forgetting things can be a normal part of life, but severe loss of normal brain function may not have to be part of aging.  Dementia describes a group of symptoms that are caused by changes in the way the brain cells communicate with each other.  These symptoms are associated with physical changes in the brain and the decline of the brain’s abilities.  Dementia is often confused with Alzheimer’s disease.  Alzheimer’s is just one form of dementia and is the most common type of dementia.  There are other forms of dementia in addition to Alzheimer's.  Fortunately, there are things you can do to protect yourself against dementia.

While certain genetic factors are involved with some of the more unusual forms of dementia, it is more likely diet and lifestyle that cause it to develop.  Drinking high amounts of alcohol over a long period of time and smoking can play a large role.  Other risk factors include high stress levels, type 2 diabetes, poor oral hygiene, high blood pressure, obesity, hardening of the arteries, hearing loss, poor gut health, lack of exercise, social isolation, and depression.  A lesser known risk factor is having too much copper in your water.  Copper has been shown to trigger the onset of Alzheimer’s and fuel the disease.

Eating a healthy diet is one of the most important things you can do to protect yourself against dementia.  Avoiding foods and drinks that cause inflammation is critical.  The optimum diet includes organic, non-GMO vegetables, low-glycemic fruits, healthy fats and clean protein.   Sugar and grains should be kept to a minimum.  A healthy diet will reduce inflammation, stabilize blood sugar, reduce your body's toxic load, provide important nutrients, and support healthy  pH levels.

Some amazing brain healthy foods include dark chocolate and raw cacao, grass-fed beef, wild-caught salmon, avocado, blueberries, and pumpkin seeds.  In addition, citrus fruits, like lemon and lime, contain bioflavonoids that improve blood flow which helps oxygenate the brain.  Pure, food grade, citrus essential oils are also excellent sources of citrus bioflavonoids.  There are also some herbs that are high in anti-oxidants and can help reduce inflammation.  Cinnamon is rich in antioxidants and can help stabilize blood sugar levels.  One of the best known spices, turmeric, is also good for brain health.  Rosemary also contains constituents that protect the brain.

Physical exercise is one of the best ways to maintain your health, including good brain function. Exercise increases blood flow and supplies oxygen to the brain.  Many studies have been done that show a positive connection between brain health and exercise.  Even doing something as simple as walking three times a week can improve or delay the onset of dementia.  Moderate exercise may also help lower blood pressure.

In addition, studies have uncovered an interesting connection between a person’s sense of purpose, their overall health, and their risk of dementia.  These studies have included volunteers and research on the longest living humans in the "blue zones".  This means finding something that makes you happy and having meaningful relationships are good for your health.   It could be volunteering or learning how to play an instrument.  Anything that is fulfilling to you will improve your quality of life and help protect you against dementia.

Many studies have been done that have linked low vitamin D levels to a higher risk of dementia. Besides lowering the risk of dementia, vitamin D is an anti-inflammatory, enhances mood and sleep, reduces the risk of heart disease, and supports the immune system.  D3 is the biologically active form of vitamin D.  It is created in your skin in response to sun exposure.   If you don't get sun exposure, there are some dietary sources of vitamin D such as wild-caught salmon and fatty fish, cod liver oil, grass-fed butter and raw cheese, egg yolks, and mushrooms.  It is also important to combine vitamin K2 with vitamin D3 because these vitamins work together.  Foods rich in vitamin K2 are meat, dairy, fermented foods, and natto (fermented soybeans).  Vitamin K2 is also produced by the beneficial bacterial in your gut.  Here is good source for researching the best selling vitamin D3/K2 supplements.  There are also good vitamin D supplements from smaller companies that can be found at a physician or naturopathic medicine office.

Similar to the how the body’s lymphatic system clears waste from organs, the glymphatic pathway is responsible for filtering brain fluid clearing waste from the brain.  This process happens at night when you sleep.  The link between certain types of dementia and sleep are well-established, but a recent study took a closer look at how the way you sleep impacts drainage of harmful substances in the brain.  In 2015, researchers found that sleeping on your side could improve one of the brain’s waste-clearing processes and therefore reduce the risk of neurological diseases.  A lack of good deep sleep is also linked to high blood pressure, diabetes, and obesity, all of which are associated with dementia.

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