Pregnancy is a time of numerous changes – body changes, emotional changes, hormonal changes – all preparation for the giant step of becoming a mother. One of the lessons that pregnancy can teach women is to go beyond themselves, sometimes for the first time considering the well-being of another before their own personal needs. Women find the strength and dedication to achieve their goals in pregnancy that they could not or would not fulfill before their body was filled with another presence. With the knowledge that a woman is carrying another being, literally bringing another person into form, she is motivated to care for her body as a vehicle for miracles beyond herself.

She has more determination to eat well, not only for herself but even more importantly or so it feels, for this new body forming – for this offspring that she alone is growing and raising and that she will eventually bring out into the world. She may dedicate time to exercising and thinking of her body in a new way – as this miraculous process of birth proceeds, a woman comes to understand that her body is amazing, able to bring life, able to create family and a new richness is seen in her ability, the meaning of her life.
Women can also find it easier than ever before to avoid tobacco, alcohol, marijuana and medications during pregnancy as she sees her role as life giver. The habits of her previous life are softened and take on a different meaning when she sees the body as a vehicle for nurturing a new life. Sometimes these habits are difficult to stop and feel too challenging to manage along with the challenges of pregnancy. This is a great time to consider the meaning of these habits and coping mechanisms in contrast with this new life springing forth inside and what it is asking of the mother. Realizing that one is giving life and nurturing life within her own body can be that extra motivation to reach beyond the “easy answers” – the habitual responses that do not serve our higher good but keep us from caring for ourselves in ways that serve our health and wellness more deeply.

During pregnancy much time and attention goes towards the event of labor often perceived as an immense obstacle to overcome, but I think it is important to recognize it as just another gateway into becoming a mother, a parent. The decisions one makes around labor and how she handles the stress of pain and an intense situation such as labor is the first of many such decisions that a mother will make as her child grows. Early infancy and childhood ask mothers to make many decisions – how to feed her baby, her philosophy around teaching her child to sleep, how to meet the baby’s and later child’s developmental needs. Parenthood requires both mother and father to constantly assess situations, know themselves, and then implement decisions regarding how best to care for their offspring. Labor is a great first step in dealing with the unexpected if that has not already occurred in pregnancy. Life does provide many opportunities for responding to the unexpected and dealing with change.

Pregnancy Health Basics
There are choices a woman can make during pregnancy to help herself and nurture her growing baby at the same time. When the body feels like it has its own agenda, it is nice to be able to make choices that support one’s wellbeing and sense of balance.

1. Nutrition is key in pregnancy. I consider nutrition to be #1 in terms of contributing to a healthy pregnancy. For most of pregnancy a woman needs an extra meal per day (not twice her normal meals!) to feed her changing body and the developing baby. During the first trimester when many women feel nauseous, extra whole grain carbohydrates can be beneficial such as brown rice, oatmeal or granola, sweet potatoes and cooked vegetables such as winter squashes. Miso soup also tends to calm the stomach and eggs are an easy and often well tolerated source of protein. As the appetite increases and the stomach calms during second trimester, an increase in protein rich foods, vegetables and fruit are better tolerated and well needed. During the third trimester when the body feels the weight demands of the larger baby, the high quality fats are important for baby’s brain development such as nuts and seeds, fish, avocado, coconut oil and olive oil. Eating smaller meals are better tolerated with a focus on more protein and vegetables as preparation for labor.

2. Exercise. Exercise is even more important for mom than baby. Body changes during pregnancy are constant and one’s exercise routine should reflect these changes. Early on in pregnancy a woman can feel short of breath and fatigued, a time when less intense exercise is beneficial. Later when the body has adjusted to the hormonal shifts and weight changes, a woman can increase her exercise to pre-pregnancy levels if this is well tolerated. Anemia must always be taken into consideration as there is less oxygen available during anemia and exercise is not as well tolerated or supported. At the end of pregnancy many women enjoy water exercises to have moments of weightlessness where she can stretch her body and enjoy the water supporting her weight. Keeping cardiovascular health up during pregnancy helps with labor both psychologically as well as physically.

3. Avoid alcohol, tobacco, marijuana as well as decrease caffeine and sugar . These will lower incidences of pre-eclampsia, high blood sugar, high blood pressure, yeast infections and decrease the risk of medical intervention during labor and babying needing medical assistance after labor.

4. Time for quiet and centering. With the birth of a first child life changes in ways previously not fathomed. Pregnancy may be the last time for a while when a woman has time for herself, quiet time, reflective time. I recommend taking time regularly in pregnancy to check in with yourself, see how you feel, journal, meditate, pray, hike, walk… whatever feeds your soul. Life is about to change and the more centered you are, the easier it will be to respond to those changes. You will know yourself better and have a place from which you can make the decisions that will support you and your family.

Best wishes to you in your pregnancy! What an amazing time of life both for you and your baby – the first of many journeys you will take together.

 I thought of all the people I’ve worked with over the years and how so many have asked for a magic pill, supplement or secret on how to lose weight, have energy and feel good. How much would you be willing to spend for that pill? What would you do to get it? What priority would you give to obtaining that pill? Many people would give a lot for the promise of energy, vitality and health. But like so many patients have told me after they have lost 30, 80 or more than 100 pounds, there is no secret to losing weight or staying healthy. The age old wisdom we have heard throughout our lives holds true – it’s what you eat, whether or not you move your body and your mental attitude that have the most significant and long lasting impact on health and wellbeing.

 The more years I spend in practice and learn from the fabulous patients I have an opportunity to work with, the more I learn that health is really about the basics.

I love working with all the seniors I have worked with over the years. They have taught me so much about what it takes to carry on living. They exemplify what skills and habits are needed to go forward and continue on even when life dishes up the unexpected. The unexpected will always arise, and we have the opportunity to choose how we want to deal with what life brings our way.

For the women and men in their 80’s and 90’s that I have the joy of working with, I see that the food choices they make, lifestyle habits they have and amount of activity they do and have done over their lifetimes shows in how they age. Those who are active continue to be able to be active. Even when the intensity of activity or type of activity have to change due to a changing body – the intention of keeping moving in whatever way perpetuates healing, energy and a positive attitude. After so many years, the body does change significantly, (it is changing all the time), and with these changes, we have to learn to adapt and find our new ways of living and being active in life.

Staying active brings increased oxygen into the body which feeds the cells. In our modern age we still have not found any alternative fuel for the cells in the body; they still need oxygen. Not surprisingly, new research into Alzheimer’s disease and dementia finds that people who exercise regularly are at a decreased risk for these cognitive changes and deterioration. The brain is a major consumer of oxygen so the more oxygen we pump in through regular exercise, the better the brain is fed and then able to regenerate and maintain neurological function.

The 1980’s really focused on the endorphin release that occurs with aerobic or cardiovascular exercise. This is exercise where we move with more effort, break a sweat and get the heart rate up. As the heart is challenged by cardiovascular exercise (biking, hiking, running, swimming, brisk walking, faster tempo dancing, etc.) it is strengthened and not only delivers more oxygen into the system during the exercise but also oxygenates the blood and organs more fully post exercise. All day long we reap the benefits of a workout.

So aerobic or cardiovascular exercise makes the heart works more effectively, more successfully keeps the blood pressure in the normal range; helps the brain work better and maintain proper neurological function, but it also makes us feel great through the release of endorphins, the natural high. And there are no negative consequences to this natural high except spontaneously smiling more and the risk of breaking into song for no apparent reason! The research on mood and exercise, especially in regards to depression, is astounding. We know beyond a shadow of a doubt that exercise improves mood, decreases PMS and improves sleep. So why aren’t we all doing it? I don’t’ know. I ask myself this question all the time.

Last week I shared with my son that I have never regretted working out. I never did yoga, went for a hike, walked, rode my bike, went to the gym and then regretted it. I have however stayed in bed for an extra 30 or 45 minutes, missed my time to work out and regretted it multiple times throughout the day. I know this and sometimes I’m still tempted to stay in that comfortable bed just a little longer….but after so many years I also know that working out always feels good if not during the workout then later on during the day. My energy is better, my mood is uplifted, my mind is clearer, I’m more at peace and I can concentrate more effectively. Why would I not take the time and make the commitment to exercise?

I haven’t always lived in my body. As a youth I was pretty detached from my body, uncoordinated and had no confidence when it came to sports or physical activity. I loved to dance and swim but that was about it. I envied my classmates who ran and played sports and made it look effortless. I could not imagine what that would feel like. Today I have such a different relationship with my body. I love living in my body, feeling the energy of movement, the life force as it flows through the cells. It is such a gift to feel alive in the body. We are not just our minds. We are not just our emotions. We are not just our bodies. We are ALL of it and more. When the different aspect of ourselves work together, they have a synergistic effect and all systems have enhanced function when they work as a team. The body cannot be healthy in front of a computer all day, never taking the opportunity to flex and contract the major muscles groups that hold us up and allow us to walk and sit up, turn, bend. The brain does not work as well when there is pain in the body from lack of movement. Tension in the body which normally builds up without physical activity detracts from our mental performance and puts stress on our emotional system. If you want your brain to work better, work out your body!

I have talked to many people now over the course of my 14 year practice who have come to love exercise. Some, especially women in their 50’s and 60’s, would never have believed they could grow to like exercise much less love it and have fun doing it. It is wonderful to see a person discover the excitement and joy in movement. It does not matter what that movement is – whatever calls to you and peaks your interest. Whatever it is – explore it. Then look back and see what changes you can witness in your life.

I remember when I used to jog and I hated the first 10-15 minutes. Oh, I felt terrible, my muscles were tight and sore, I felt short of breath, sometimes I had a headache, ,my body felt like lead and nothing about the experience felt good much less fun! But after a while I learned that once those first 10-15 minutes passed, I would start to feel good. My muscles would warm up, feel lighter and work better. My head would begin to clear and my breath would find its rhythm. I would begin to feel more relaxed and then I could actually enjoy it – at least somewhat. But what I also learned was that after I ran, I felt good all day. Even if the run itself never reached the point of feeling good that day, I always felt better afterwards, the feeling would last all day and that feeling could not be achieved by anything other than exercise.

These days I do activities that I truly love and it is easy to find a myriad of ways to move in our beautiful county – hiking, walking, swimming, kayaking, surfing, dancing, martial arts, gym workouts, yoga, Tai Chi, biking, golfing, tennis, ….should I go on? What better way than to actively enjoy where we live than to explore it and move around while discovering the gems of this great area.

When I hear the excuses people give me about not moving their bodies, I think of all the differently abled people here on the Central Coast and in the world. I think of how inspired and touched I feel when I see people with artificial legs running in our local fun runs and races, people who travel to our county from all over California and from other states to surf with amputated limbs. I see young men swimming without legs, I see wheelchair racers, I see people whose courage, stamina and conviction humble me and help me want to be a better person and appreciate all that I have and all that I can be. I see people with multiple sclerosis that put effort everyday into keeping their legs and arms strong so they can continue to move. I see seniors who with or without hip replacements and knee replacements keep golfing and bowling and playing tennis even with pain and arthritis. They just keep going.

Each of us can find the inspiration we need to seize life and allow that life force to course through our bodies. We may do it in different ways and yet we can all find ways to move our bodies, be active and be in the flow of life. We have these amazing homes we call our bodies. We are given one for this lifetime. One body to care for and in return it so incredibly cares for us and carries us around in this life. May you enjoy yours!

Men also have their cycles though less outwardly obvious and less discussed until recent times. Men go through tremendous hormonal change through puberty, as reproductive men and then through andropause (the gradual decline of testosterone and other male hormones) into their wise years.

As the years go by, I respect more and more what women and men go through. The cycles become clearer to me as do treatments to best support both women and men through these shifts and adjustments.

Women and men of all ages are concerned with their sexual health. I have worked with couples in their 80’s who still want to maintain regular sexual function as well as couples in their 50’s who are comfortable and happy with shifting their physical affection and demonstration of love to a less active sex life.

Whatever your personal goals and preferences are – there are healthy ways to maintain hormonal support for lifelong well-being.

After years of requests from patients, I have finally started to carry natural personal care products to support women’s and men’s sexual function. I can stand by the quality of these products as they are Emerita brand products, a Portland, Oregon based company that has been making natural products for women for decades and Enzymatic Therapies, a long time leader in high quality natural supplements.

We will now be carrying: Hot Plants for Her and Hot Plants for Him – two herbal medicine products to support libido. For women, we will also have topical products for lubrication either for daily vaginal dryness or for use during sex, OH Warming Lubricant for enhanced stimulation and Response Cream for increased sexual response.

I hope you enjoy these products as another way to enhance your well being and optimal health.

Now that you know a little more about gluten and wheat reactions, you may be wondering if you have a problem with wheat and/or gluten. There are several ways of testing for food allergies and gluten reactions.

Food Allergy Testing

The best tests for food allergies are blood tests called Elisa IgG and IgE tests. I use three different labs for food allergy testing: Genova Labs, Meridian Valley Labs and ALCAT offering different food allergen profiles. Meridian Valley offers a finger prick test that can be performed at home and then mailed to the lab testing 50 of the most common food allergies; Genova’s main food allergy profile has 100 foods which can be added to and ALCAT offers up to 200 food tests with many additional add on profiles available.

Though blood tests for food allergies have dramatically improved over the areas, the gold standard for food sensitivity testing is still the food elimination diet. The food elimination diet is a hypoallergenic diet consisting of simple, whole foods that are well tolerated by most people. This diet is followed for 2-4 weeks then foods are reintroduced one at a time while monitoring for food reactions such as sinus or upper respiratory congestion, change in bowel movements, headaches, skin rashes, etc. This is still my preference for testing for gluten intolerance.

Gluten Intolerance Testing

Testing for gluten intolerance has also come a long way. There are many blood tests designed to pick up gluten reactions but to date the hype of new testing has not lived up to its promise. I was really excited when the tests for tissue transglutaminase were added to anti-gliadin antibody testing; we thought we had a definitive test for gluten intolerance but after seeing many false negatives (tests showing no reaction to gluten while patients had symptoms with gluten ingestion) we know that this test also has its limitations. The definitive test for gluten intolerance or celiac disease is still a biopsy taken from the intestinal tract but this invasive procedure is often not warranted due to its cost, discomfort and risk.

Gluten Free Resources

It was once a lonely road when dealing with gluten intolerance in this country. Doctors in the western world were mainly unaware of gluten intolerance and did not realize the signs and symptoms of food allergies or gluten reactions. Parents looking for answers to their children’s health issues were the driving force in discovering more about food allergies, gluten intolerance and how to live without wheat. Once you decide to experiment with removing wheat and/or gluten from your diet, you begin to see that wheat is everywhere! It is used as a thickener, a base, an additive as well as a main ingredient in many foods.

Today there is a wealth of information and resources for those living wheat or gluten free. It still may not be easy to eat out or shop at a chain grocery store, but there are cookbooks, websites, blogs, grocery stores and restaurants catering to those GF and WF. Enjoy!

*News flash*      There are some new enzymes out on the market that help speed the digestion of gluten. I have been keeping my eye out for these for years and they are now becoming widely available. When you are eating out or traveling or decide to splurge and have that piece of chocolate cake or bread, there is help! I like Innate and Seroyal’s gluten enzymes and they work well! Let us know if you cannot find them over the counter and we can special order them for you.

Books and Cookbooks

The Gluten Free Almond Flour Cookbook by Elana Amsterdam

Make It Fast, Cook It Slow: The Big Book of Everyday Slow Cooking by Stephanie O’Dea

Gluten Free Baking Classics by Annalise Roberts

Going Against the Grain by Melissa Smith

 Websites and Blogs

www.elanaspantry.com

www.glutenfreegourmet.com

www.wheat-free.org

any many, many more!

You can also search the web for GF restaurants and check out your local health food stores for the gluten free aisle; even some chain grocery stores have a gluten free section.

Bon Appetit!

Let’s first look at food allergies. Food allergies are reactions to foods that negatively impact our bodies. These reactions can be in the form of a true allergy where the body actually makes antibodies against a specific food. A true allergy can only happen with the proteins found in a food, like a peanut allergy or an egg allergy. What happens much more commonly than a true food allergy, is a food sensitivity. A food sensitivity is not an immune reaction but rather an inflammatory reaction or other negative reaction that occurs in the body when a particular food is consumed. This reaction can be in the digestive system such as loose stool, constipation, excess gas production, heartburn; or in the nervous system such as headache, irritability or hyperactivity in children. Other organ systems can also be affected.

Now let’s talk about gluten and wheat. Gluten is a group of proteins found in wheat. Gluten is naturally found in wheat, rye, barley, wheat germ, spelt, kamut and sometimes in oats. It is also added to flour in the bread making process as it gives bread its elasticity and allows it to rise. It is also added to vegetarian and other foods as a source of protein and glueyness – it holds things together.

Gluten is consumed much more than it used to be. Because it holds things together so nicely and adds protein as well as hastening the leavening time of bread dough, it is used a lot! A loaf of wheat bread 100 years ago had 10 times less gluten than it does today. So one of the reasons many people have developed reactions to gluten is from over consumption.

Gluten also has a special reaction in the gut. When someone has celiac disease which is a type of allergic reaction to gluten or gluten intolerance, the digestive tract becomes inflamed when gluten enters the body. This reaction to gluten can take one of two paths: the body tries to clear the “foreign invader” by having diarrhea or loose stools; or the digestive tract shuts down and the result is stomach discomfort and constipation. There are many other symptoms of gluten intolerance but they all stem from this initial reaction.

I find that many people are sensitive to wheat (which may also include spelt and kamut) without being gluten intolerant. In this situation, there is usually a digestive reaction to wheat that does not occur with other gluten containing grains. These individuals may also be able to digest sprouted wheat due to the availability of many enzymes that are present from the sprouting process. Sprouting wheat initiates the digestive process and activates  enzymes thereby assisting the body with digestion of the wheat. Be careful though with commercially available sprouted wheat breads, many companies add gluten to hold those sprouts together!

My next blog with discuss how to test for food allergies including wheat and gluten reactions as well as gluten free, wheat free resources.

We often feel inspired to do a cleanse but can have difficulty initiating and maintaining a cleanse if we do not have support and guidance. This Cleanse Clinic will give you the tools to choose the right cleansing program for you, get you organized to start a cleanse, help you maintain your goals during the program and enjoy laughter and camaraderie as we explore the connections between food and health.

 In response to patient requests for a return of my Spring Cleanse Class, I will be offering a Cleanse Clinic on Thursdays from 1-2pm for 3 weeks starting February 4^th, 2010.

Dr Zoe’s February 2010 Cleanse Clinic will cover:

~          choosing a cleanse plan to fit your individual needs – from simple hypoallergenic food plans, short liquids fasts, medicinal    shakes to homeopathic detoxification programs and herbal cleanses

~          determining your health goals and how to achieve them

~          exploring your relationship to food and how that relationship contributes or detracts  from your highest level of health

~          achieving success in completing your cleanse program

~          creating your individual health goals and implement a plan to maintain your chosen level of health through the use food as medicine

 Class details

Dates: Thursdays, February 4th, 11^th and 18th, 2010

Time: 1:00-2:00pm

Location: Dr. Zoe Wells’ office – 1440 Higuera St. San Luis Obispo

Cost: $35

Registration: Please call the office at (805) 541-2614; email zoe@drzoe.com or Rikki at rikki79425@gmail.com

Class size is limited so please register early.

 I look forward to seeing you there and taking another step with you on your journey of health and wellbeing!

I am writing this blog on Armour Thyroid (USP Thyroid/Westhroid/Naturthroid) to let you know what is happening with these thyroid hormone medication.

USP Thyroid/Armour/Westhroid/Naturthroid are derived from pig thyroid and contain both T3 and T4 as well as other minor thyroid hormones. Synthetic hormone medications are also initially derived from pig thyroid and then are processed by a lab making it synthetic. The most well known of these (Synthroid, Levothyroxine, Levoxyl) contain only T4. Synthetic T3 is also available (Cytomel) and is much stronger than T4. (Please see my past article on hypothyroidism for more information on the thyroid hormones.)

The makers of Armour Thyroid have currently stopped producing Armour Thyroid/Westhroid/Naturthroid. USP Thyroid is also off the market. There are conflicting reports on why this is happening but one story is that the medication is being restandardized and will be back on the market at some point.

For now, people who have been taking any of these natural thyroid medications can have USP Thyroid compounded into a cream by a compounding pharmacy (while pharmacies’ supplies last) and can apply the medication to the skin instead of taking it by mouth. Another option is to switch to synthetic T4 (Synthroid, Levothyroxine, Levoxyl, etc.) and monitor response and redraw labs 8-12 weeks after switching to the new medication to monitor thyroid hormone levels. If T3 levels are low when taking synthetic T4 and T4 levels are normal, we can consider adding synthetic T3 (Cytomel) in a small dose.

As each person is unique you will need to be assessed by your doctor to determine which medication is best for you and then monitor how you respond to the new medication.

We will hope Armour Thyroid and all its cousins will be back on the market soon!

Best wishes,

Dr Zoe

Hypothyroidism is a very common condition in our society. It effects many more women than men and typically comes into play as women go through childbearing years and beyond. This is a gland that sets our body’s thermostat and is part of the endocrine/hormonal system.

Hypothyroidism has gone from being poorly recognized in the earlier part of the 1900’s to being over diagnosed and treated for weight loss in the 1950’s . Today it is difficult to diagnose solely on lab tests and needs to be evaluated with a thorough clinical intake.

What is hypothyroidism?

Hypothyroidism means a low functioning thyroid; the thyroid gland is not producing enough thyroid hormone. Thyroid hormones are the metabolic regulators of the body. Thyroid hormones are needed by every cell of the body to keep the cell at the right temperature for proper cell function and growth. 

How do I know if I have hypothyroidism?

Three techniques are commonly used to measure thyroid function:

1. Symptoms of low thyroid
2. Blood testing of Thyroid Stimulating Hormone (TSH), free T3, free T4 (the free forms of two thyroid hormones), total T4, total T3, T3 uptake, reverse T3
3. Resting body temperatures

No single blood test can tell us all we need to know about the thyroid. Blood tests measure thyroid hormones T3 and T4 as well as a pituitary hormone called thyroid stimulating hormone (TSH). Practitioners follow different reference ranges based on their knowledge of thyroid disease.  I prefer testing TSH, free T3 and free T4 to assess thyroid hormone production and status.

Body temperatures are a good indicator of the metabolic rate of the body. A low body temperature in conjunction with other symptoms can alert us to low thyroid function.

Taking body temperature

A resting body temperature can be taken each morning for 10 days. The temperature can be taken upon waking before getting out of bed or anytime later in the morning before 11:00a.m. When taking your temperature after getting out of bed, take it before exercising, eating, and/or drinking a warm beverage as these can raise the metabolic rate and the temperature. Temperatures can be measured in the mouth with a digital or glass thermometer.

 Symptoms of low thyroid include:

Intolerance to cold, sensitive to cold temperatures, difficulty warming up

Dry skin

Dry/thinning hair or hair loss

Constipation

Depression

Fatigue, low energy

Other conditions like sleep disorders, high cholesterol, heavy menstrual bleeding may also be related to low thyroid function.

Hypothyroidism and Heart Disease

In February 2000 a Dutch study (The Rotterdam Study) came out that showed: “Older women with subclinical (meaning it did not show up on lab testing) hypothyroidism were almost twice as likely as women without this condition to have blockages in the aorta. They were also twice as likely to have had heart attacks.”

We have long known that low thyroid increases cholesterol levels and hyperlipidemia, but I often see patients coming in with high cholesterol on cholesterol lowering medication and borderline low thyroid conditions that have not been addressed. I always like to see a low or borderline low thyroid condition corrected before making a decision about high cholesterol. Once the thyroid is working at an optimal level, the cholesterol values also can normalize.

Books on Thyroid Health and Dysfunction

Thyroid Power by Richard and Karilee Shames

Feeling Fat, Fuzzy, or Frazzled?: A 3-Step Program to Restore Thyroid, Adrenal, and Reproductive Balance… by Richard and Kariles Shames

Thyroid Balance: Traditional and Alternative Methods for Treating Thyroid Disorders  by Glenn Rothfeld

The Thyroid Solution: A Mind-Body Program for Beating Depression and Regaining Your Emotional and Physical Health by Arem Ridha

Here’s some up to date information on Vitamin D 

Eveyone has been talking about vitamin D - the news, your friends and even your MD. Testing vitamin D levels in the serum is becoming the norm and from this information, we can determine if you currently have sufficient vitamin D stores. If you are low or have a medical condition where you would benefit from higher vitamin D levels, we can then determine how much vitamin D you need to bring you up to optimal levels.

Vitamin D helps with osteoporosis and maintaining adequate bone density, depression, fighting cancer and preventing chronic disease. Even breastfeeding infants can be low in vitamin D as they do not get vitamin D in mother’s milk. The new recommendation for infants who are breastfed (still the best nutrition for babies by far!) is 200-400IU per day.

We do get one form of vitamin D from sun exposure. We have a precursor to vitamin D in our skin and when the skin receives ultraviolet radiation it converts this precursor into an inactive form of vitamin D. This still has to be converted into the active form of vitamin D by the liver and kidneys. To get vitamin D from the sun, we only need 30 minutes of sun exposure 2-3 times per week to bare skin not covered with sunscreen. I recommend a daily walk for 15-20 minutes with hands and arms exposed to get sufficient ultraviolet exposure to synthesize your own vitamin D.

If you have had skin cancer or your dermatologist recommends against sun exposure without sunscreen, you will have to supplement extra vitamin D.

Individuals with liver or kidney dysfunction or disease need higher levels of supplemental vitamin D to accomodate for their decreased ability to convert the inactive form into the active form of D.

Oily fish are the best food sources of vitamin D – salmon, krill, tuna, anchovies, sardines. Here’s another reason to include these fish in your diet as well as their anti-inflammatory and brain support benefits.

Allergies – Spring winds bring in the drips, sniffles, itchy eyes and tiredness

Remember your allergy basics to keep these bothersome symptoms at bay.

1. Nasal rinse with netti pot or bulb syringe – still the best way to keep the nasal passages clear and prevent sinus infections

2. Limit sugar and wine – these increase histamine which leads to more nasal congestion, difficulty breathing, stuffy head.

3. Get sufficient rest. Yes the sun is shining brighter and for more hours each day but the immune system needs some rest after dealing with pollens all day. You’ll be happier you did - tomorrow!

4. Drink plenty of water – the runny noses and allergy supplements and medications all dry you out. Keep yourself as hydrated as possible with water – remember only plain water counts not the water in juice, tea or other beverages.

5. Keep your adrenals in tip top shape. These important ”energy glands” also help our immune systems deal with allergens.

6. Vitamin C, stinging nettles, hesperidin, quercetin and bromelain are still the best for bringing histamine down and managing airborne allergies.

Enjoy this time of renewal when the earth wakes up and our minds turn toward the heightened energy of Spring. Take a few moments to look within and decide what you would like to plant. What ideas, thoughts, desires, inspiration do you want to tend to over these next few months? What do you want to blossom?  I can’t wait to see!