“Just take some magnesium!” People are told to take magnesium, but don’t really receive proper guidance on what type, how much, and which way to take this important mineral. More guidance is needed! Magnesium cannot exist by itself; it must be bound to something, usually an amino acid. That amino acid determines the action of the magnesium, so it’s imperative to know why you are actually taking magnesium in the first place. You certainly don’t want to take the laxative magnesium if you are trying to stop your leg cramps!
 

What is Magnesium anyway?

Magnesium (Mg) is a cofactor for more than 600 different processes in the body–from muscle contraction and relaxation to DNA and RNA production, nerve function, energy production, and blood glucose control. Clinically, it is used for muscle cramps, restless legs, high blood pressure, constipation, and calming the nervous system. Insulin resistance in diabetes has a direct relationship to low magnesium levels.
The recommended requirement for magnesium consumption is 300-400 mg per day. Magnesium is the center of the chlorophyll molecule in plants, so any dark green plant is a rich food source, as are avocados, pumpkin seeds, and almonds. Getting enough magnesium for your body is a factor of healthy digestion, how well you absorb minerals, and how much your body is demanding the magnesium.
 

Why do we become magnesium depleted?

Inflammation, stress, exercise, diarrhea, leaky gut, and sweating all deplete magnesium. If your digestion isn’t optimal (meaning strong stomach acid, good pancreatic output, and healthy intestinal tissue), then magnesium is poorly absorbed. Adequate vitamin D levels are needed for magnesium absorption from the gut, so when our serum levels fall below 50, magnesium won’t get picked up, despite your leafy green intake.

Magnesium absorbs well through the skin, but with this method the exact quantity or milligrams one absorbs cannot be fully determined. Epsom salt baths (magnesium sulfate) and magnesium lotions, gels, or oils (usually magnesium chloride) can be a great way to apply magnesium if someone needs to bypass digestion or is just generally sensitive. Topical forms or epsom salts are great for muscle tension or spasm. But in certain cases, both oral and topical applications need to be used to fully support the depletion.
 

How do I find the best kind of magnesium for ME?

Remember, what magnesium is bonded to is actually the most important determinant for the magnesium you need. There is really no “toxic” dose of magnesium. If you take too much of any form, you would simply get a loose stool. Just discontinue taking the magnesium and the bowel movements should return to normal within 24-48 hours. You can resume your magnesium; just take less of it. Listed below are the various types of magnesium and the role they fulfill.
 

Magnesium Oxide

Magnesium Oxide (MgO) is the magnesium bonded with an oxygen molecule. This compound is the least absorbed form of magnesium, meaning much of it stays in the bowel, making it the best laxative form of magnesium. It is also used as an antacid for indigestion and is the most concentrated elemental magnesium per dose, so you don’t have to take much of this to increase your magnesium levels. That said, a loose, watery stool is very common when taking too much, which can be easy to do. MagO7 from Aerobic Life contains very concentrated magnesium oxide, the most potent laxative magnesium.
 

Magnesium Citrate

This is one of the most common forms of magnesium on the commercial market. Magnesium is bonded to citric acid, which is absorbed in tissue using osmosis. Citrate is a larger molecule than oxide, so there is less magnesium by weight than in the oxide form. Because it pulls water into the bowel, magnesium citrate is also used for laxative purposes; it just may be better tolerated than MgO with less watery-diarrhea effect at low dosages. It is a little easier to titrate for laxative purposes. Pure Encapsulations’ Magnesium Citrate is very basic and concentrated enough per capsule so that you don’t have to take many caps to get to a therapeutic dose.
 

Magnesium Glycinate and Magnesium Amino Acid Chelate

The amino acid glycine has various roles in the body. Glycine is used for the nervous system as a calming neurotransmitter, enhancing magnesium’s natural relaxation properties. This makes magnesium glycinate the pick for settling down the nervous system and promoting parasympathetic tone. Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules. Every formula is different, so if you need just a general magnesium formula for a multitude of issues, the amino acid chelate could be the way to go. Magtech from Magtein is a very popular combination formula that is used for general magnesium support. It is a powdered formula that mixes easily in water.
 

Magnesium Taurate

Magnesium Taurate is certainly the pick for calming down blood pressure and regulating heart rhythm. Taurine is an amino acid that is known to support cardiac muscle and enhance the quality of contractions. Cardiac cells have the highest concentration of taurine receptors. When taurine binds to these receptors, magnesium floods into the cell. Magnesium helps the heart muscle relax and helps blood vessels that feed the heart to open and deliver more blood to the heart tissue itself. Cardiovascular Research’s Mag Taurate is highly concentrated and well priced.

Magnesium L-threonate

This form effectively crosses the blood brain barrier and has recently been studied for uses such as patients with Alzheimer’s disease, dementia, ADD, ADHD, and brain injury recovery. A research study published in the medical journal Neuron reported that magnesium threonate creates improvement in learning abilities, brain fog, and both short and long-term memory. Additionally, it has the same benefits as any other magnesium, including enhancing sleep quality. OptiMag Neuro from Xymogen and iMagT from Magtein are two formulas of magnesium threonate that have been used with success for cognition support.

 
Let the knowledgeable wellness team at your favorite Peoples Rx location help choose the most suitable magnesium for you and your needs. And if a drinkable or gummy magnesium is up your alley, now is the time to stock up on Natural Vitality’s CALM products. They are 25% off throughout April!

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples Wellness Center.
 
 
*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

If you eat right and exercise, do you really need to take vitamins? The answer to this common but complicated question lies within a slightly larger question…how truly healthy are you and your habits? When you think about it, are you healthy, or just not sick? Most people have not had sensitive health outcomes measured, but merely basic testing that shows the absence of disease. In 2016, a Mayo Clinic study concluded that less than 3% of Americans met basic health qualifications.

Why do very few Americans have a high degree of health? Well, inherent nutritional depletions within our food coupled with the ease with which gut inflammation occurs create the impossibility for sustained, balanced nutrition. Additionally, chronic stress depletes digestion. Despite our best efforts, most of us face real challenges with nutritional absorption and/or poor quality food. Health habits like stress and mood management, sleep hygiene, exercise (including stretching), and healthy food choices compete with our unhealthy vices, like emotional eating, screen time, a sedentary lifestyle, and sleep deprivation.

These harsh realities create the inevitable need to support our health with periodic supplementation. That said, most people don’t need spoonfuls of daily capsules. Here are 5 must-haves for creating and maintaining a basic supplement routine.
 
1. Daily Multivitamin or at least a good B-Complex. You can’t out-supplement a bad diet! If you expect health because you take multivitamins but still consume pizza and beer, as your friends, we’re here to tell you this is not sound logic. Conversely, if you are trying to get all of your nutrition out of food, this is also limiting–we just don’t eat perfectly. Taking a daily multivitamin or basic B-Complex helps when you skip breakfast, eat a quick lunch over the sink, or have inflammation for dinner.

2. Vitamin D. Many chronic pathologies and immune system vulnerabilities begin with low vitamin D levels. Have your values tested at least once, if not twice a year, especially going into winter’s flu season. A common mistake is dosing vitamin D without knowing your lab values. Your blood levels will determine just how much to take.

3. Vitamin C. One of the most supportive vitamins for the immune system is Vitamin C. In 1970, Dr. Linus Pauling, a Nobel-Prize winning chemist, proposed taking 1,000-2,000 mg per day to prevent the common cold. Nowadays, various forms of vitamin C (Liposomal C is the highest concentration you can absorb) can improve immune outcomes even more. These megadoses simply cannot be obtained by diet alone. In the face of a novel pandemic, vitamin C is pivotal. A recent study observed lower sequential organ failure and lower inflammatory markers when COVID patients were administered vitamin C.

4. Fish oil. Omega 3-fatty acids provide structure to cell membranes to improve cell health and signalling, and optimize brain and nerve function. Essential fatty acids are rich in anti-inflammatory mediators that reduce pain and swelling.1 Why supplement? If we ate fish as frequently as most people eat chicken for meals, then dietary intake may meet the need. This isn’t usually the case however, so a good, concentrated fish oil is needed. Hate the fish oil burps? Peoples carries a wide-range of burpless formulas!

5. Probiotics. Many circumstances exist that deplete our gut flora. A robust, diverse flora is needed to maintain bowel transit time, reduce gut inflammation, metabolize vitamins and neurotransmitters, and digest food. The most common reasons probiotics are depleted in our digestive tracts are antibiotics, the standard American diet, stress, and GMO foods. Eating fermented foods like sauerkraut, kimchi, tempeh, and miso don’t typically happen regularly in our diets. While people claim they are eating yogurt, often the yogurt sources contain too much sugar and too little probiotics to be effective. A simple tip to remember is that yogurt should taste sour to really be useful as a probiotic source. Diversify your gut flora by rotating through probiotics.

The knowledgeable wellness team at Peoples Rx are well-versed in helping you choose the right quality supplements for your needs! Everyone is different and requires unique guidance. These needs also change with different circumstances. Diet is paramount. Don’t ever give up on healthy nutritional changes, but know that adding just a few basic supplements will make a big difference in your overall health.
 
 
Some of our favorite foundational supplement options are on sale this month!
New Chapter – all products 15% off
Dr. Mercola – all products 25% off
Nordic Naturals – all products 20% off
(These promotions expire 1/31/21.)

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders.
 
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.
 
 
1. Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010;2(3):355-374. doi:10.3390/nu2030355

COVID-19 has arrived in Austin and we are officially under a shelter-in-place order from the City.

Like we previously said, don’t panic. Don’t hoard. Look out for friends, family, neighbors, and strangers. Don’t spread unconfirmed, mis-information. Try to help others stay calm.

Avoid taking more than what is suggested on the label of anti-inflammatory supplements (stick to taking them as directed on labels), and avoid taking supplements or herbal formulas with antiviral** properties before you are actually ill. Basic health support (sleep, exercise, proper hand washing, healthy diet, low sugar, and anything you can do to keep anxiety low) is very important. Keep taking your basic supplements like Vitamin C, Zinc, Astragalus, and Mushrooms, which have immune-boosting properties. If you ended up with a lifetime supply of toilet paper, hand sanitizer, face masks, or herbs with antiviral properties, be willing to share.
 
Get your information from trusted sources.
Since a great way to calm the sense of anxiety is to have a plan, we wanted to share some trusted resources with you. Twitter feeds and Facebook posts are not the best way to get factual information, and it is proven that going down the Facebook rabbit hole increases anxiety and stress hormones (not to mention the EMF radiation you are getting from your phone). Put the phone down. Go for a walk in this beautiful spring weather!
 
Try to limit your coronavirus information updates to these reliable sources:
The World Health Organization (WHO) and their reports updated daily

The U.S. Centers for Disease Control (CDC) and their updates on testing in the U.S.

Texas Health and Human Services

City of Austin
 
Testing updates
The U.S. in general, and Texas in particular, are still lagging behind in the availability of test kits and streamlined testing procedures. This situation is improving.

That said, testing is now available and being done by doctor offices, clinics, hospitals, as well as the Public Health Department. Clinics are probably more nimble than the Health Department. Samples MUST be taken by a doctor or clinic staff and tests must be ordered by a doctor.

The news outlets have reported several “drive through” testing centers that recently opened. These exist, but they are test sites for pre-screened patients to receive testing without entering the facility where they could potentially spread the virus. There is no “self-service” or “on-demand” testing available at this time.
 
In order to be tested at one of these sites you must:

• Open a patient portal account with the facility running the test site.
• Take the free, online questionnaire to see if you might qualify for testing.
• Visit with a staff clinicians via telehealth screening (Examples include Baylor Scott & White or Ascension).

 
Testing criteria
You must meet certain screening criteria to be tested. The screening criteria are slightly different depending on the lab running the test. It is still much more likely that respiratory illness symptoms are due to other infectious agents rather than COVID-19. Most guidelines also require that you are tested for other things (like the flu, pneumonia, and other common illnesses) before you are tested for COVID-19.

Most hospitals and clinics will be following the CDC recommendations for who to test.

• Hospitalized patients who have signs and symptoms compatible with COVID-19 in order to inform decisions related to infection control.
• Other symptomatic individuals such as older adults and individuals with chronic medical conditions and/or an immunocompromised state that may put them at higher risk for poor outcomes (e.g., diabetes, heart disease, receiving immunosuppressive medications, chronic lung disease, chronic kidney disease).
• Any persons including healthcare personnel, who within 14 days of symptom onset had close contact with a suspect or laboratory-confirmed COVID-19 patient, or who have a history of travel from affected geographic areas within 14 days of their symptom onset.

In addition to the above criteria, Austin Public Health is limiting testing to individuals who have symptoms as well as strong reason to suspect exposure.
 
If you feel sick
The general symptoms for COVID-19 are fever, dry cough, and/or difficulty breathing/sense of constriction or tightness in chest.

If you have symptoms and have reason to suspect you could have been exposed:

CALL your primary care doctor if you have one.

If you do not have a doctor or insurance:

• CALL an urgent care, walk-in clinic, or emergency room, and inquire about testing. You can also call the Ascension Texas hotline at 1-833-919-1680 to talk to a triage nurse.
• CALL 2-1-1 for information on low-cost or no-cost providers
• CALL CommUnityCare at 512-978-9015. They can provide over the phone triage and help point you in the right direction.

STAY HOME

• Have food and medicine delivered to your door
• Take antiviral cold/flu supplements
• If you indeed have the flu, pneumonia, or COVID-19 strongly consider taking
  NAC and/or Mucinex to help keep the phlegm thin

**Antiviral supplements are herbs and nutrients that support the part of our immune systems that fight viruses. These supplements do not kill viruses directly.

 
Becky Andrews, ND*, L.Ac. received her Doctorate of Naturopathic Medicine and Masters in Acupuncture at Bastyr University. She specializes in complex, chronic and “difficult” cases, especially relating to digestive health, fatigue, mood and detoxification. She works extensively with MTHFr and genetic challenges. In addition to seeing patients in Austin, she is faculty at AOMA School of Integrative Medicine.
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
Consult your healthcare practitioner before changing your medicine regimen in any way.
 
 

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

With the recent case of coronavirus in San Antonio hitting so close to home for us here in Austin, we at Peoples Rx know that the panic is spreading, and we’re here to say, first of all….don’t panic!

Check out the basic DOs and DON’Ts below, and consider them your first line of defense against the virus for you and your family. We’ve got immune-boosting suggestions, what steps to take if you start feeling ill, how to protect yourself if you have to travel, and more.
 

THE DON’Ts

Don’t panic.
Cortisol and other stress hormones are some of the most powerful immune suppressors. Currently, the statistics on coronavirus are less concerning than an average flu year.

• A smaller percentage of people are getting sick from coronavirus than with the flu.
• A smaller percentage of people who get sick are seriously ill than with the flu.
• Of the people who get sick, the percent of fatalities has varied from 0.7% in some areas to as high as 6% in areas of the first outbreak (where no precautions were yet available).
• At this time most of the outbreaks have centered around healthcare facilities where large numbers of immune-challenged people were living in close quarters.
• With the vigorous precautions being taken globally (quarantines, travel limitations, etc.), it is likely that the virus will not spread as aggressively as the flu virus (since we don’t quarantine flu victims every year).
• Try not to see the quarantines and public announcements as a sign that this virus is dire, but that positive global action is being taken to slow the spread of a new virus as we learn about it.

Don’t freak out if you can’t get surgical masks or hand sanitizer.
If you are not in direct contact with people who are sick (like working in a hospital or with quarantined people), and if you are not immune compromised, then you don’t really need a mask at this time. Facilities that make them are upping production. More are coming. Masks are MORE to stop you from spreading what you have, rather than for protecting you from others.

Don’t adopt a “save yourself” attitude.
Hoarding protective equipment, supplements, and supplies at the expense of others will only increase the spread of the virus, and thus your own risk. Communicable diseases are best addressed with coordinated community action.

Don’t megadose on Vitamin D, Vitamin A, turmeric, CBD, or fish oil.
While having adequate amounts of these is important in immune function, long-term high dosing can actually shift the immune system away from fighting viruses.

Don’t take high doses of antiviral herbs before early signs of sickness.
Taking these too early can shift the balance of the immune system, and lessen the “immune surge” that you want when you are first exposed to a virus.

Don’t eat a lot of sugar, drink a lot of coffee or alcohol, or smoke (anything).

Don’t take any unnecessary steroid medications (minimize over-the-counter steroid creams or nasal sprays if possible). If you are on a prescription steroid for a serious illness do NOT stop taking it, but do consider discussing the risk/benefit with your doctor.
 

THE DOs

Follow common sense precautions you would follow during any cold and flu season. This virus works the same way.

• Get plenty of rest.
• Get outside in the sun and move/exercise.
• Cough and sneeze into your bent elbow (not hands), and ask others to do the same.
• Wash your hands often and avoid touching your mouth, nose, and eyes after touching public items such as doors, carts, tables, chairs, etc.
• Use hand sanitizer (essential oil, silver, or alcohol based will all help).

Keep your stress levels low (exercise, dance, socialize, meditate, etc.).

Laugh as much as possible! Laughter increases white blood cell count and immune function.

Look out for your neighbors, friends, and your community. Share what supplies you have with others who might be at a higher risk of exposure or falling ill.

Eat plenty of healthy foods, including organic greens from the broccoli family (broccoli, kale, collards, Brussels sprouts, and mustard greens), as well as mushrooms.

• Greens like these provide folate which supports many regulatory systems in the body, including production of immune cells.
• These foods also contain sulforaphane which is crucial to optimized immune function.
• All mushrooms are immune enhancing, but shiitakes are particularly potent and delicious!
• Enhance your greens and mushrooms with ginger and garlic.

Make sure your Vitamin D levels are normal (between 60-100).

Consider investing in a high-quality air filter.

• IQ Air filters were used in Asia to slow down and help control the spread of SARS.
• More info from me on air filters and air quality here.

THE DOs (if exposed or feeling ill)

• Go into a voluntary home quarantine, alert your employers, work from home if possible.
• Alert all people you’d recently been around who you might have exposed.
• Call your doctor’s office for advice on getting tested and which healthcare facilities are the best to go to should you become gravely ill.
• Have groceries, food, and medicines delivered to your home. Avoid physical contact with delivery personnel to minimize their exposure.

Supplement Support

Immune basics

• Vitamin C (1000-5000mg per day)
• Zinc (15-30mg per day)
• Probiotics

Leveled-up immunity

• Mushroom extracts
• Mycommunity
• Turkey Tail
• Shiitake
• Astragalus
• Jade Windscreen
• ImmunoPRP or other colostrum products
• Elderberry syrup (1-3 teaspoons daily)
• Elderberry zinc lozenges
• Beta Glucans
• Whole Body Defense
• Immune Balancing Complex
• Kick Ass Immune
• Th1 Support + Innate Immune (1 capsule of each per day)

Post exposure
Early symptoms of coronavirus are fever, fatigue, aches, and dry cough. If you have a sore throat and/or a runny nose, it is probably a regular cold. Deploy these anti-viral herbs and high-dose nutrients:

• Vitamin C: 1000mg every few hours until loose stools, then stop
• Vitamin A: 50-100,000 IU per day for 4 days (not safe during pregnancy)
• Vitamin D: 30-50,000 IU per day for 4 days
• NAC: 600mg, 2 times a day (especially if you are experiencing a lot of mucus)
• Peoples Rx Immune Support Packs: 1 pack, 2-4 times a day
• Antiviral combination products like Viracid, Complivir, Kick Ass Immune, Innate Immune plus Th1 Support,Gan Mao Ling
• Echinacea Goldenseal Propolis Throat Spray
• Lactoferrin
• Serious Cough
• Pulmonary Factors
• Ivy Calm
• V Clear
• UMKA
• Th1 Support + Innate Immune (2 capsules, 2 times a day for 5 days)
• Immuno-Shield

If you have to travel by plane

• When masks are available again, consider wearing one. Remember these are more for protecting others from anything you might have rather than for protecting you, though they do help protect you some.
• Use hand sanitizer.
• Consider applying a thin layer of herbal salve in your nose. This can be nearly anything, even lip balm will do in a pinch. The salve offers an additional physical barrier to infection. Any herbs or essential oils would also help.
• Use AirBorne (fizzy tabs or lozenges) and/or elderberry zinc lozenges.
• Pick 1-3 of the leveled-up immune items listed above.

 
Becky Andrews, ND*, L.Ac. received her Doctorate of Naturopathic Medicine and Masters in Acupuncture at Bastyr University. She specializes in complex, chronic and “difficult” cases, especially relating to digestive health, fatigue, mood and detoxification. She works extensively with MTHFr and genetic challenges. In addition to seeing patients in Austin, she is faculty at AOMA School of Integrative Medicine.
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
Consult your healthcare practitioner before changing your medicine regimen in any way.
 
 

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Spring break is here, and summer is right behind it! That means more time spent outside, enjoying quintessential Austin like the Butler Hike-and-Bike Trail, paddle boarding on Lady Bird Lake, and swimming at Barton Springs. With more outside time, it’s very important to protect yourself and your family from the sun and its ultraviolet rays which can cause sunburn and future damage to your skin.

As a medical/oncologist esthetician and wellness specialist, I use organic sunscreens and oral supplements to protect both myself and my clients’ skin. With the right combination of sunscreen and supplementation, you can enjoy the outdoors while preventing sun damage and reducing your risk of skin cancer.
 
 

Sunscreen and Sunblock

The most important thing to consider before jumping into outdoor activities is to use a good sunscreen or sunblock. What is the difference between a chemical sunscreen and a physical sunblock? Chemical sunscreens are applied to the skin and absorb ultraviolet rays from the sun. The active ingredients in chemical sunscreens include avobenzone, octinoxate, and oxybenzone.

Physical sunblock remains on top of the skin and reflects the sun’s rays. The active ingredients in sunblock include titanium dioxide or zinc oxide. Use a sunblock if you have fair or sensitive skin or will be outside for long periods of time.

If you prefer to limit your exposure to these chemicals, organic sunblock is the ideal choice as it contains only natural ingredients. There are great products on the market to choose from that don’t contain the chemicals found in most sunscreens. When purchasing a sunscreen, look for the following when examining the label:
 
– Broad spectrum protection from both UVA and UVB rays
– Paraben-free
– Fragrance-free
– Non comedogenic (won’t clog pores)
– Oil-free or moisturizing
– SPF of at least 30 or higher
 
You can trust that sun protection products sold at Peoples Rx are safe and effective! Some of our favorite brands include Thinksport, MyChelle, Keys, and All Good. Check out the annual sunscreen guide from the Environmental Working Group for more on highly-rated products when it comes to safe ingredients.
 

Oral Supplements

While sunscreen or sunblock is essential to protecting yourself from the sun’s harmful rays, there are additional ways to support the health of your skin. Oral supplements do not directly protect the skin from sun damage, but instead complement the use of sun protection by increasing antioxidants in the body.

Antioxidants are substances that can prevent or slow damage to cells caused by free
radicals that the body produces as a reaction to sun exposure. Commonly called “King of the Carotenoids,” astaxanthin is a potent antioxidant found naturally in certain algae and causes the pink color in salmon, trout, and flamingos. Astaxanthin has been shown in clinical studies to increase skin moisture retention and elasticity, and has anti-aging properties. It also has significant UV-blocking properties, which helps the skin protect itself against sun-related damage. Astaxanthin helps to neutralize multiple free radicals at once, protecting your skin and body from oxidation, damage, and inflammation. You can find astaxanthin from Pure Encapsulations at Peoples.

Also known as nicotiname or vitamin B3, niacinamide is a water-soluble vitamin that works with your skin to visibly improve the appearance of large pores, uneven skin tone, fine lines, wrinkles, and dullness of the skin. Most importantly, it reduces environmental damage and helps repair signs of past damage. Niacinamide helps to build keratin and ceramides, which keep the skin firm and healthy and help it retain moisture. Niacin-specific products, as well as B complexes containing niacinamide, can be found at Peoples as well.

Finally, essential fatty acids like omega-3 and omega-6 are the building blocks of healthy cell membranes, and key to a natural skincare regimen. They help produce the skin’s natural oil barriers, which are critical in keeping skin hydrated, plumper, and younger looking.

Supplements are not a replacement for sun protection, but rather should be used as a bonus in addition to regular usage of sunscreen and/or sunblock. The best way to protect yourself from the sun is avoiding intense sunlight and wearing sun protective clothing including hats while out and about. And remember to reapply sunscreen every 2-3 hours! Happy spring break!
 
 
Veronica Barrios is a Certified Clinical Oncologist Esthetician. With a specialization in skin cell rejuvenation and oncological restoration, she provides highly effective results-oriented treatments. Her skincare regimens incorporate micro-dermabrasion, micro-current therapy, medical grade skin peels, LED therapy, Dermapen, and CryoStem Cell therapy. She earned a certified degree in Wellness and Nutrition from the Institute of Integrative Nutrition. Realizing that many skin care issues are nutrition or health related and being a thyroid cancer survivor herself, Veronica has worked with many cancer patients and others seeking to restore balance in their skin and lives.
 
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

According to the National Institutes of Health, 30% of the population experiences some type of sleep disruption. A 2005 poll by the National Sleep Foundation found that over 50% of people complained of at least one symptom of insomnia a few nights per week within a one-year period. Although the most common symptoms of insomnia are difficulty falling asleep or staying asleep, other symptoms include waking up too early in the morning, feeling unrefreshed after sleeping, and daytime challenges such as cognitive impairment, mood and behavior disturbances, and difficulties with work, school, or interpersonal relationships.

Understanding our natural circadian rhythm, or body clock, is important when trying to improve sleep. Circadian rhythm refers to biological functions naturally occurring in a 24-hour cycle. Humans have a diurnal rhythm which is synchronized with the cycle of day and night. We have a master clock in our brain, known as the SCN, which is a cluster of nerve cells receiving input from the eyes and controlling the production of melatonin, the hormone that makes us drowsy. When there is less light input, the SCN signals for the body to make more melatonin.

Another important hormone that regulates our sleep-wake cycles is cortisol, often referred to as the stress hormone. Cortisol levels naturally peak in the morning around the time we wake up, helping with energy and alertness. At night when we are sleeping, cortisol levels are naturally lower. Stressors, whether physical or emotional, acute or chronic, can affect cortisol levels, which may interfere with sleep.
 
 
As a naturopathic doctor, my favorite starting point for supporting better sleep naturally is sleep hygiene, which refers to good habits around sleep and our bedroom environment. Check out the lifestyle factors below to promote healthier sleep.

Keep bedtime and wake time as consistent as possible. Our body clock works best on a regular schedule, and having large swings in bedtime and wake time throughout the week can interfere with sleep. Limiting or avoiding naps can also help, as long daytime naps (>20-30 minutes) can delay sleep onset at night.

Dim lights in your home as you approach sleep at night. Shut off any overhead or fluorescent lights and use softer sources of light such as lamps to cue melatonin production an hour or so before bedtime.

Stop using electronics two hours before your bedtime. These devices emit artificial blue light which can suppress melatonin release and lead to a delay in REM sleep, reduced total REM sleep, and less alertness the next day.

Keep your bedroom as dark as possible, using black out shades or blinds, and cover any electronic light sources or move them to other rooms.

Get outside and get some exposure to daylight first thing in the morning to help clear melatonin and signal to your body that it is time to wake up. Even if it’s a brief walk to the mailbox, daylight exposure in the morning helps to establish a healthy circadian rhythm.

Aim for daily exercise, which can have a dramatic effect on sleep. Some people will get too stimulated by exercising in the evening, so find the right time of day for your body. Whenever possible, getting some morning exercise outdoors is a great way to support your circadian rhythm and enjoy the other health benefits of daily exercise.

Avoid caffeine or other stimulants in the afternoon and evening. Everyone metabolizes caffeine at a different rate, and for those who metabolize it slowly, having caffeine after noon can disrupt sleep at night.

In addition to keeping your bedroom as dark as possible, create a supportive sleep environment by keeping your bedroom cool and considering ear plugs, a fan, or white noise machine for those who are easily disturbed by sounds.

Mind-body techniques such as breathing exercises, meditation, or visualization can help manage stress and promote sleep.
 
 
If you have already worked on sleep hygiene, but continue to struggle with sleep, here are a few supplements that may help. Check with your healthcare practitioner before starting any new supplements to ensure they are appropriate for you and don’t interact with any medications you are taking.

Integrative Therapeutics Cortisol Manager: During times of increased situational stress, higher cortisol levels in the evening may contribute to sleepless nights. This supplement contains ashwagandha, L theanine, phosphatidylserine, magnolia, and epidium to support healthy evening cortisol levels and promote relaxation.

Xymogen RelaxMax: This pleasant tasting powder contains a blend of relaxing amino acids and minerals to support a calm mind.

Gaia Sound Sleep: This is a blend of calming herbal ingredients such as passionflower, kava kava, and valerian root.

Melatonin supplements are available, though my preference is to first try encouraging our body’s own melatonin production. However, in some cases if sleep challenges persist, melatonin may offer relief. My recommendation is to use melatonin in the lowest effective dose, for the shortest duration necessary, since it is a hormone. Liquid products such as Now Melatonin allow you to start with a low dose (0.5 mg) and titrate up to find the minimum effective dose. Though melatonin is available in many doses in tablet form ranging from 1 to 20 mg, some people respond to very low doses so it is always a good idea to start low and increase as needed.
 
 
If your sleep difficulties are not improving over time, I recommend discussing with your primary care doctor, as some sleep troubles are secondary to other medical issues such as thyroid disorders, hormone imbalances, asthma, chronic pain, or sleep disorders such as sleep apnea or restless legs syndrome. Sleep difficulties may also arise from medications, alcohol use, and substance abuse.
 
 
To learn more about natural ways to improve your sleep habits, check out this July 15 sleep seminar from Peoples Practitioner Jane Yu!
 
 

Amy Tyler, ND* received her Doctorate of Naturopathic Medicine from Bastyr University and also holds a BS in Chemical Engineering from the University of Texas at Austin. As a naturopathic doctor, she takes the time to listen closely to her clients and to educate them, empowering them to gain a deeper understanding and ownership of their health.
 
 
 
 

Resources:
www.sleepfoundation.org
www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx
www.sleepfoundation.org/articles/why-electronics-may-stimulate-you-bed
www.nhlbi.nih.gov/health-topics/insomnia
 
 
*Naturopathic Doctors are not currently licensed in the state of Texas. To support licensure efforts please visit www.txand.org.
 
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

For couples wading through the waters of fertility, acupuncture and holistic support can be the perfect fit. Western fertility interventions like IUIs, IVFs, and other methods can be invasive and take their toll on your overall body balance, sometimes causing new health issues that could take a long time to resolve. Acupuncture treatments are much more affordable than western interventions, so couples can partake often enough to make a positive difference in their health and fertility without going into debt to do so.

I’ve helped countless couples and single parents realize their dream of a baby through acupuncture, herbal medicine, and holistic healthcare coaching. Over the last 16 years in my own practice, two eastern medicine fertility clinics, and a community acupuncture clinic, I am full circle back to my own practice in a fully supportive integrative practice at Peoples Wellness Center.

Treating male fertility is just as important as female fertility and often goes unattended to. The fact is, over half of couples with fertility issues have an unidentified contributing issue found in the male partner, like low sperm count, poor morphology, or varicocele, all of which can be treated by acupuncture and herbal medicine.

In women’s fertility treatment, there is a misguided movement towards western intervention methods that implies if you are over 35 or simply have not been able to conceive for unknown reasons, you need a synthetic drug, an IUI, or an IVF to treat infertility. As for unknown reasons, many of those simply require a good look at diet, nutrition, and lifestyle. And, yes, “advanced maternal age” (a term I’m not fond of!) is one factor to consider. Couples are waiting longer to start families, yet I know from my clinical and personal experience (which science supports) that women 35, and even over 40 can conceive naturally when they tend mindfully to their overall body health and balance—that is why they are still menstruating!

Along with acupuncture and herbal remedies, holistic healthcare coaching helps my patients reduce chronic stress, examine the quality of their diet and lifestyle, and consider other factors in the environment and elsewhere that disrupt hormonal balance. Peoples Wellness Center is an integrative clinic where we can run any necessary tests to check hormone levels, methylation, metabolism, and your digestive function–all these things are an integral part of fertility! Our clinic can do all basic blood tests necessary to check your overall state of health as well. My goal is to help patients get the answers and treatment they need, and incorporate good self care rituals that will contribute to their ability to conceive and carry them through parenting years.

It has been estimated in studies that acupuncture alone, or while undergoing assisted reproductive technology, can increase the likelihood of pregnancy by 40-60%.

• Acupuncture improves blood flow to the uterus, ovaries, and male reproductive organs—strengthening the male and female reproductive organ systems making conceiving and carrying a baby more possible.
• Balances male and female hormones and hormone cycles.
• Regulates digestion and other organ functions, which are vital to fertility.
• Reduces body tension, stress and anxiety–helping your body breathe, let go and relax so it can do what it’s innately able to do—conceive and carry a healthy baby to term.

Acupuncture can greatly enhance the success rates of couples trying to conceive naturally and those who need to use assisted reproductive technology such as IVF and IUI treatments. Herbal medicine partnered with a good diet, nutrition, and a healthy lifestyle can help you conceive and carry a baby to term no matter what route you choose to do so.

Happy baby making!

Schedule an appointment with a number of practitioners, including myself, at Peoples Wellness Center by calling 512-219-8600.
 

Charlotte Sobeck, MSOM, L.Ac. practices Functional Traditional Chinese Medicine (TCM) and Acupuncture for the entire family, and specializes in fertility, prenatal, postpartum and pediatric care. She also practices pediatric Tui Na, an acupressure massage for infants and children that strengthens the immune system and treats common childhood health issues. Charlotte’s practice includes holistic healthcare consulting with a functional medicine approach.
 
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Headaches are a pain, literally, and can ruin your ability to focus, limit productivity, and in some cases, take you out of commission for days at a time. There are many types of headaches, with a variety of causes. Additionally, the pain location and intensity point to different causes, and therefore different treatment approaches.

However, did you know there’s a treatment option that can be modified for nearly any type of headache? Acupuncture can often provide relief from headache pain within minutes, and can completely resolve isolated headaches. Chronic headaches may take a series of treatments before reaching full resolution.

Frontal headaches often respond well to stimulation of a point called Large Intestine 4, which is on the hand, in the web between the first finger and thumb. You can do acupressure here by finding a tender point in that muscle and holding pressure on it. If the headache is on the sides of the head, behind the eyes, wrapping around the whole head, at the base of the skull/top of the neck, or at the top of the head, the points will be different, often on the hands and feet.

Another naturopathic remedy is a process called hydrotherapy. The name of the game is contrast–you’ll need a basin of hot water and a basin of ice water. For migraines, try putting your feet in hot water and a washcloth dipped in ice water on the back of the neck. If that doesn’t work, switch the hot and cold applications (feet in ice water, hot cloth on neck). For tension headaches you can try this same approach, or you may try alternating hot and cold cloths on the back of the neck.
 

Classic tension headache

Cause
—Tight muscles pulling on connective tissue around skull and brain
—Emotional stress, poor posture, repetitive motion injuries
—Joint misalignment in the neck/upper back
—Constant cold wind like an air conditioner vent blowing on your head
—TMJ, clenching/grinding teeth, mild whiplash

Location
—Upper neck, shoulders, base of the skull
—Jaw or temple (as in the case of TMJ)

Treatment
—Acupuncture and hydrotherapy
—Massage therapy, stretching, yoga
—Chiropractic care if joints are misaligned or if muscle tension is chronic

Supplements/Herbs
—Magnesium citrate, glycinate, or malate
—Potassium
—Valerian, kava, turmeric, ginger, white willow bark
 

Eye strain or eye pressure

Cause
—Tight muscles in and around eyes
—Too much time staring at computer
—Reading for too long at a fixed distance
—Glasses/contacts prescriptions not correct

Treatment
—Rest eyes
—Have eyes checked to see if a new prescription is needed
—Hydrotherapy
 

Sinus headache

Cause
—Allergies, sinus congestion, sinus infection

Location
—Under cheekbones
—Forehead

Treatment
—Drain sinus congestion through acupuncture
—Neti pot flushes (although if the sinus congestion is already consolidated, the liquid often cannot penetrate the more solid mucus)
—Reduce symptoms of allergies to prevent sinus headaches

Supplements/Herbs
For sinus infection (In my experience, herbs have about as much chance of resolving a sinus infection as antibiotics. Typically, if the antibiotics fail, the herbs usually work, and vice versa.)
—Chinese herbal formula Bi Yan Pian
—Sinutrol
—WishGarden’s Kick-Ass Sinus

For allergic congestion that isn’t an infection yet
—Pe Min Kan Wan, D-Hist, AllerDMG, Seasonal Shield, Zone 5 homeopathic (these lower your overall allergic response)
—Amino acid NAC (N-acetyl cystiene) to thin out mucus, support healthy immune/inflammatory function
 

Migraine

Cause
—A disruption of normal mechanisms that regulate blood flow in the brain and surrounding tissues
—Inappropriate constriction of blood vessels, which triggers an increase in sympathetic nervous system activity and increases blood flow too much, causing pressure and pain
—Triggers include foods that increase histamines (red wine, chocolate, aged cheeses or meats), and food additives like aspartame and MSG
—Stress, lack of sleep, estrogen fluctuations

Treatment
—Acupuncture (for a migraine in process, as well as lessening frequency and severity of migraines over time)

Supplements/Herbs
—Feverfew, butterbur, ginger
—Magnesium, riboflavin, 5HTP are often helpful, and
—Herbs designed to lower histamines like quercetin, nettles, bromelain, Vitamin C, pantothenic
 

Danger Zone: When a headache is not just a headache

Whiplash or head injuries–Even head injuries that seem mild can cause significant micro trauma to the delicate tissues of the brain. Sometimes this damage is not apparent until years or even decades have passed. Any head injury should be taken seriously. Aggressive use of antioxidants and anti-inflammatories is important (Turmeric and NAC in particular). Again, acupuncture can help reduce both acute and chronic inflammation in the brain or spine.

Sudden onset, severe headache–This feels like the worst headache you’ve ever had, and is an ominous sign of a potential brain hemorrhage and should prompt an immediate trip to the emergency room.

Rapidly worsening headache–If this happens with a fever and stiff neck, it could be a sign of meningitis and should prompt urgent or emergency care.

Gradual, subtle onset headache–This slowly gets worse over weeks to months and never quite goes away. Pain is steady, deep and dull, especially concerning if new neurological symptoms show up (isolated, unilateral numbness, tingling, or motor problems). A headache that presents like this could be a brain tumor and should be evaluated as soon as possible.

Should you experience any of the above scenarios, please seek medical care quickly.
 
Just because headaches are common and happen to most people doesn’t mean you should have to suffer through the pain! Stop by Peoples and ask for help finding the best products to ease your headaches, or book an appointment with a practitioner like myself to address more specific problems. Appointments can be made by calling 512-219-8600.
 
 
Becky Andrews, ND*, LAc received her Doctorate of Naturopathic Medicine and Masters in Acupuncture at Bastyr University. She specializes in complex, chronic, and difficult cases, especially those relating to digestive health, fatigue, mood, and detoxification. She works extensively with MTHFr and genetic challenges.
 
 
*Naturopathic doctors are not currently licensed in the state of Texas.
 
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.