It goes without saying that the last two years have been hard on our moods. Worry and stress mounted to new levels leading many people to experience profound depression and anxiety. Even before Covid, 19% of American adults struggled with mental illness.(1) 

Over 40 million people in the US have been diagnosed with some form of anxiety, and approximately 18 million people have depression.(2) Treatment options, including therapy and medication, though better than they have ever been, still need improvement. A recent study by the Hope for Depression Research Foundation determined that over 50% of patients with major depression do not respond to existing treatment.(3)

This may be due to the limitations of current treatment strategies. Therapy and medication are only two avenues. Really we should be considering other imbalanced organ systems in our overall assessment and understanding for true mood management. One critical organ system to consider is the digestive system.

Leaky gut syndrome is a condition in the gastrointestinal tract (stomach, small and large intestine) in which the normal, healthy, tight junctions of the epithelial cells become compromised or “leaky,” allowing toxins, microbes, and poorly digested proteins into the bloodstream. This inflammatory process is a common consequence of the Standard American Diet (SAD)—low in fiber, vegetables, fruits, and high in saturated animal fats, processed foods, and refined sugar. Eating inflammatory foods damages the GI tissue, setting up for imbalances that disrupt neurotransmitter and limbic (or emotional) health.

New studies on depression and anxiety find a connection to the inflammatory activation of the immune system, coining the term neuroinflammation. This trigger upsets brain chemistry, activating the excitatory-inflammatory process leading to depression and anxiety.(4) Where does this inflammation start? The leaky gut. For many people, feelings of anxiety and depression are the first presenting symptoms of digestive inflammation, even before gas, bloating, indigestion, loose stool, or constipation.

Ideally, gut tissue is home to a balanced gut flora. However, healthy, diverse probiotics cannot grow well on inflamed tissue. Gut flora actually work for us, activating vitamins that are cofactors in neurotransmitter biochemistry. They help digest foods and improve nutrient absorption. For example, serotonin (a neurotransmitter that when low is linked with depression) comes from the amino acid tryptophan, which you get primarily from eating meat. When leaky gut and poor gut flora occur, amino acids like tryptophan don’t get absorbed. In addition to that malabsorption, the B vitamins and other cofactors are poorly taken in. These cofactors are the car keys to operating the enzymes that balance out neurotransmitters.(5)

If you are struggling with difficult-to-treat depression or anxiety, know that other adjunctive approaches can help. Peoples’ Wellness practitioners have a wealth of understanding on the gut-brain connection and are here to help you. Please feel free to schedule a “meet and greet” with any one of our practitioners. Short on time or financial resources? Visit any of our stores and speak with our educated wellness staff.

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 North.

*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.

References:

1. Mental Health America, https://mhanational.org
2. National Alliance on Mental Illness, https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders
3. https://www.hopefordepression.org/
4. Lee CH, Giuliani F. The Role of Inflammation in Depression and Fatigue. Front Immunol. 2019;10:1696. Published 2019 Jul 19. doi:10.3389/fimmu.2019.01696
5. Limbana T, Khan F, Eskander N. Gut Microbiome and Depression: How Microbes Affect the Way We Think. Cureus. 2020;12(8):e9966. Published 2020 Aug 23. doi:10.7759/cureus.9966

So you just completed your cleanse, diet or detox program, now what? Whether it was to get out of inflammation, burn fat, boost energy or mental clarity, rebalance hormones, sleep or digest better, strengthen the immune system or become superhuman, how do you keep the wellness gains you just made? 

The most important factor to long-term health is what happens in your daily habits after you have achieved these goals. A 1999 study about weight loss detoxes concluded that quickly losing weight only resulted in total or even more weight gain five years later. (McGuire, M. T., Wing, R. R., Klem, M. L., Lang, W., & Hill, J. O. (1999). What predicts weight regain in a group of successful weight losers? Journal of Consulting and Clinical Psychology, 67(2), 177–185). While a once-a-year reboot can help cardiovascular health, autoimmune disease, digestive health, and thyroid and adrenal balance, daily habits are what actually make the biggest difference long-term.  

Detoxes, cleanses and extreme diets are really meant for short-term changes. We certainly cannot expect to stay well if our previous bad habits return. Nurturing our detoxification and metabolic organ systems are key – liver and digestion, kidneys, thyroid and adrenals.

It is important to support these systems every day through nutrition, exercise, proper sleep, or supplementation. When we have over-accumulated toxicity, the metabolic and detox organs truly have to work overtime. Now that you have given them a break, how you work them from here matters. 

The best way to maintain the liver is to not inflame it daily. Eating non-inflammatory foods, minimizing or abstaining from alcohol and smoking, and drinking enough water all benefit the liver. Common inflammatory foods are sugar, gluten and dairy. When running IgA, IgG, and IgE food inflammation panels, gluten and dairy are common reactives. In fact, in the naturopathic world, we commonly refer to gluten and dairy as the “drinking and smoking” of nutrition. 

Foods that directly benefit the liver are anything rich in B vitamins, antioxidants, and anything that stimulates bile flow. Colorful vegetables–carrots, sweet potatoes, beets, and green–fit this profile. Bitters–chard, spinach, dandelion, arugula, collard greens–all stimulate bile, which helps the liver detox pathways. Drinking milk thistle, dandelion, or burdock root teas also benefit the liver. Try to eat two handfuls of dark green things each day, whether in a salad, greens drink, or thrown in your soup, sauce, or chili. Your liver will want to be your friend again. 

The liver mainly eliminates detox metabolites into the digestive tract. So, keep your digestion as healthy as possible. Remember those inflammatory foods? Gluten, dairy and sugar are common causes of leaky gut or chronic microcytic colitis that contributes to the inflammation that drives pathologies. To maintain gut health, probiotics and healthy foods are the two mainstays. 

 After the bowel tissue is healthy, it is possible to maintain probiotics via foods; but most often we need to increase our gut diversity by rotating through various therapeutic probiotics regularly. Rotating through cultured lines like Ortho Biotic, Ther-Biotic, and HLC Multi Strain, and alternating with soil-based probiotics like Megaspore, Prescript Assist, and Corebiotic are ways to increase diversity of the gut flora. A diverse gut flora minimizes gut inflammation. 

 The kidney system is harmed significantly by dehydration. The golden question is how much water should you drink each day? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.

 Various climates, body weights, and activity levels can influence this amount. I usually recommend drinking half your body weight in ounces, adding ½-1 liter more on a hot Texas day or if you are sweating from exercise. Adding electrolytes and trace minerals to water is key. If you experience a leg cramp, eye twitch, or headache, you are already dehydrated and your kidneys are hurting. 

The thyroid and adrenals are metabolic organs that also need daily attention. Managing stress, getting adequate quality sleep, and exercising are habits that nurture these organs. But, when these are just not happening, herbs, vitamins and glandulars work well. 

 Ashwagandha is an adrenal adaptogenic herb (something that balances you out) that is a go-to for exhaustion coupled with extreme stress. This nervous exhaustion is typically called “wired and tired.” Studies show that ashwagandha is calming by acting as a GABA (gamma-aminobutyric acid) mimetic agent–GABA is the chief calming neurotransmitter. (Upton R. ed. Ashwagandha root Analytical, quality control and therapeutic monograph. American Herbal Pharmacopoeia 2000; April 1-25). Gaia Herbs and New Chapter are two companies that offer quality ashwagandha formulations. 

Thyroid and adrenal glandulars are common and effective therapies for rebalancing when herbs alone are not enough. Glandulars are made from the thyroid or adrenal organs of usually a pig or cow. The standard American diet typically does not include organ meats, so encapsulated glandulars are a great option. Certain medications, like Armour Thyroid are glandulars. However, several others are available over the counter. 

AdrenaMed GL150 by NuMedica has 50 mg of bovine adrenal gland along with the adrenal adaptogenic herb rhodiola and basic vitamins for supporting the HPA  (Hypothalamus, Pituitary, Adrenal) axis. This axis is the main biofeedback route that gets disrupted with chronic stress to the point where both adrenal and thyroid function is depleted and metabolism and energy slows. Cortisol, the main stress hormone from the adrenals will also deactivate thyroid hormones, creating hypothyroidism. Whenever someone presents with hypothyroidism, or low thyroid function, we know the adrenals are, in part, to blame. 

NuMedica also created Thyrodex T-150, a thyroid glandular formula that includes the essential vitamins or “groceries” the thyroid needs. People with hypothyroidism often need tyrosine, iodine, selenium, the basic nutrition needed by the thyroid, in addition to their prescriptions. ThyroMedica, ThyroVen, and Thyroid Support Complex are all formulas containing the basic vitamins needed for thyroid function. Make sure to work with a skilled practitioner to determine whether testing for iodine is necessary and just how much and what form of iodine you may need depending on your medications. 

Detoxes and cleanses are wonderful ways to reestablish balance in the body. Keeping that balance relies on what you do every day. Habits and nutrients that support our adrenals, thyroid glands, liver, gastrointestinal and kidney systems will minimize risks for chronic illness. Considering these organ systems daily, not just during a detox, will impact your whole life. 

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.

People often crave a detox as a way to change their lives. It may be a resolution, or just coming to terms with the fact that things are just NOT working. As a healthcare provider, I am always excited when someone gets to the point of “I need help.” Now we can begin the process of truly healing. The famous Hippocrates tells us, “Before you heal someone, ask him if he is willing to give up the things that made him sick.” Sometimes people are in agreement with their suffering, and someday they will make the change, but that may not be today. A person must be ready to make meaningful changes for true healing to occur.

That realization is half of the solution; the other half is the actual change. Many people feel a simple detox will solve all their problems. The reality is that habits got you to this place over time, so a three-day detox is not going to undo years and often decades of inflammatory and toxic accumulation. This is why I usually explain to people that the detox is a new beginning, not a reset so that you can go back to the old patterns that produced your issues in the first place. Let’s detail what detoxing actually means and how to do it in a way that restarts your health.  

My first rule for a detox is to understand the proverb, “Don’t lock the criminal in the house.” Weight loss, fat burning, liver, gallbladder, and kidney detoxes all share a basic requirement–the ability to eliminate the toxicity that is going to be uncovered. In Naturopathic Medicine, we study the five basic routes of elimination for the body or the “emunctories”: digestion, urination, exhaling, sweating, and being able to verbalize your feelings (the emotional emunctory). 

• Digestion
  You can’t detox if you don’t have at least one daily bowel movement that isn’t loose or watery. If you have any signs of irritable bowel – constipation, loose stool, gas, bloating, pain, or reflux, then you MUST resolve and heal this process before you can even think about detoxing.
• Urination
  Urinary issues present with pain, urinary hesitancy, and feeling like your bladder won’t empty fully. You need to rule out urinary tract infection or prostate issues before detoxing. In addition, water is an essential carrier for toxins out of the body. We always recommend drinking half your body weight in ounces. For a 150 pound person, this is 75 ounces, or about 2.5 liters/quarts. Any detox requires A LOT of water. 
• Exhaling
  We also get rid of toxins when we breathe out; so any residual lung infection, asthma, or chronic cough must be cleared. This usually involves addressing smoking/vaping. I have worked with smokers during a detox, but it was usually in conjunction with reducing and eliminating the tobacco.
• Sweating
  Anhidrosis is the inability to sweat and, although rare, is surprisingly easy to fix. You need epinephrine to stimulate the process of sweating. L-Tyrosine is an amino acid that stabilizes the adrenaline pathway. Sometimes, you need to couple it with methylated (activated) B vitamins.
• Verbalizing  your  feelings
  Lastly, the emotional emunctory is arguably the most important. You need to be able to verbalize when something is bothering you. Many people report irritability, brain fog, even low mood as they are going through a particularly intense time of a detox. Being able to verbalize emotions is essential to this process. If we can’t talk about our feelings, then anxious and depressive cycles are stuck within. Sleep is also important for brain function and emotional health. We would not advise skimping on sleep–seven and a half hours minimum is a basic human need. Your liver works a lot at night, so less than seven hours of sleep inhibits detox. In addition, sleep is pivotal to emotional regulation.

The main liver pathways of detoxification are the famous Phase I and Phase II. When going through any cleanse or detox, the liver is going to be working these main two pathways in a major way. 

Phase I pathway utilizes a set of enzymes called cytochrome P450. These change the chemistry of things so that they can be easily eliminated via water. It is a bit like rinsing the dishes before you put them in the dishwasher. Remember that water is critical!? Dehydration really inhibits this pathway. There are also very important cofactors that support the P450 enzymes – B2, B3, B6, B9, and B12. Glutathione, branched chain amino acids, and flavonoids are also supportive of this pathway. A juice cleanse (such as Peoples’ new 3-day cleanse) is actually a great detox because it provides most of these B vitamins, antioxidants, and bioflavonoids. You can always supplement with B12, the branched chain amino acids, and glutathione. 

Phase II pathway involves a process called conjugation, which means various chemical “anchors” are used to grab things and get them out of the body, sort of like scrubbing the dishes before putting them into the dishwasher. Well known “scrubbers” are glucuronidation, acetylation, and sulfation. The purpose of this pathway is to further increase the water-solubility of a substance for elimination, just using different chemistry. (Wen H, Yang HJ, An YJ, et al. Enhanced phase II detoxification contributes to beneficial effects of dietary restriction as revealed by multi-platform metabolomics studies. Mol Cell Proteomics. 2013;12(3):575-586. doi:10.1074/mcp.M112.021352)

Some people have a “detox reaction” during which they experience headache, fatigue, muscle and joint pain, chills, nausea, even skin rashes and mild fever. This happens because phase I and II systems are unbalanced and metabolic toxins are not being eliminated optimally. Typically phase II is overloaded and more scrubbers and water need to be added. 

Some very supportive amino acids and vitamins that can be taken to remedy the detox reactions are cysteine, methylated B vitamins, and MSM (methylsulfonylmethane). Antioxidants like Vitamin C are particularly useful to “recharge” the chemical reactions involved in this detox pathway. You will often get more miles out of your liver support (especially glutathione) by simply adding Vitamin C.

A very simple herb that supports phase II detoxification and can be given in the form of tea or capsules is milk thistle. I like using Super Milk Thistle Plus by Integrative Therapeutics as a quality milk thistle supplement. Increasing support for phase II often stops the “detox reactions.”

Remember, detoxing is just a reset. For a long term fix, habits will have to change after the detox is finished. You simply cannot go back to the inflammatory living that got you to the pathology you are trying to change. With the proper help and determination to forge new habits, you can detox to a new you! 

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

If you are like most Americans, making plans to improve your health in the new year, you’re going to want to make sure you are taking these four foundational supplements that have countless health benefits.

Magnesium is my absolute top recommendation for people who are having trouble sleeping, perhaps a bit constipated and under a lot of stress. Natural Vitality Calm is an excellent choice if you’re looking to improve your overall response to stress and sleep better. The Natural Vitality Calm gummies are a great choice for families who may  have trouble sleeping or are experiencing stress. Have a kid who isn’t great at sleeping or perhaps a bit anxious? Try the gummies that can help put them at ease. Magnesium is an essential mineral, found in many foods such as dark leafy greens and nuts. It is utilized in over 300 processes in the body. Many of us do not get enough magnesium for our body’s needs through our diet alone so supplementing provides numerous benefits and those taking it may find they have less issues like muscle cramping and constipation. When trying Natural Vitality Calm, whether the powder or the gummies, start off slowly with half the suggested dose and work your way up to a full dose. If you take too much too soon, you may have loose stools which is a normal effect of magnesium citrate.

You’re probably already familiar with the benefits of fish oils and omega-3 essential fatty acids but are you taking a quality supplement? A poor-quality fish oil is bad for your health and could be giving you a dose of rancid oils that could promote inflammation. To combat inflammation and improve brain function and mood, take a high-quality omega-3 supplement like those made by Nordic Naturals. Not a fan of fish, but still want the benefits? Nordic Naturals Algae Omega is an excellent choice for omega-3s made from sustainably sourced microalgae. If you’re concerned about heart disease, Alzheimer’s, or dementia, consider supplementing with Nordic Naturals omega-3s now. Omega-3s can be very effective at reducing systemic inflammation related to heart disease and neurological diseases.

We all need a good multivitamin, but why? Most of us don’t eat a well-rounded diet that has all the nutrients we need. Yes, we should aim to get our essential nutrients through a healthy diet but it’s easy to fall short when much of the food we grow, even organic, has far less robust nutrient profiles than food grown just a couple generations ago. A high-quality multivitamin that’s easy to absorb like those made by New Chapter is a good choice. I often recommend the One Daily for women or men if people want an easy to take multivitamin. The vitamins and minerals in this formulation have been fermented which makes them easier to absorb and gentle on your digestive tract. This is also a good multivitamin for teenagers and young adults ready to switch from a kid multivitamin to a multi that offers more.

Probiotics are beneficial to anyone trying to stay in tip top shape. If your gut is healthy and balanced, so are you. At the root of many health issues is poor gut health and the notoriously inflammatory American diet can be very detrimental to our gut health. If your gut health is poor, so is your immune health, and so can be your emotional health. Are you taking a lot of medications and supplements for various symptoms but not getting the results you want? You may be missing the root cause, and that may be in your gut. One of the ways of improving gut health is by taking a quality probiotic like Dr. Ohhira’s 3-year and 5-year fermented probiotics by Essential Formulas. It is formulated by taking vegetables, mushrooms and seaweed and fermenting them for either three or five years which is based on a Japanese tradition. Not a fan of eating kimchi every day, but wanting the same benefits in a capsule? Try Dr. Ohhira’s probiotics. They contain prebiotics, probiotics and postbiotics which support the overall health of the gut, strengthening its defense against issues that could throw it out of balance.

I hope you have found this information helpful and I wish you the best on your health and wellness journey. Peoples Rx is a great one-stop shop to help you on your way. For a limited time, Natural Calm, Nordic Naturals Omega 3s and New Chapter’s multivitamins are on sale at a Peoples Rx near you!

Looking to dig in a little deeper and work with a practitioner that can help you improve your health in 2022? 

Naturopathic Doctor* Lauren Sanchez is accepting new patients at Infinity 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.

Vitex / Vitex agnus-castus

Commonly referred to as chaste tree, chasteberry, or monk’s pepper, Vitex has a long use in history and has been widely used medicinally amongst European and North American herbalists. Native to southwestern Europe and western Asia, Vitex is a large shrub that can grow to the size of a small tree, and grows rapidly and abundantly around Central Texas. In spring, it’s a pollinator’s delight with long spikes of purple flowers that turn into fragrant clusters of seeds or “berries” toward the end of summer. The seeds are used in herbal medicine today, but historically the leaves have also been used in medicine and the branches as an alternative to Willow in basketry or for weaving fences. In fact, the name, Vitex, is derived from a latin word meaning “wicker work.”

There were many ancient celebrations around fertility in Ancient Greece and Rome, where young women would carry the branches of Vitex to symbolize their chastity. Eventually it made its way into Christian ritual, and the seeds were given to monks to curb their desire, hence the name monk’s pepper.

Vitex use in herbal medicine dates back to Hippocrates’ time (over 2,500 years ago) for the treatment of hormone imbalances and other gynecological conditions, which it is still used for today. One of the most therapeutic uses of Vitex comes from its ability to normalize female sex hormones, and relieve the symptoms of high estrogen and low progesterone, making it a first choice in helping with PMS symptoms. Multiple clinical studies have proven its efficacy in reducing PMS symptoms when taken over 3-6 months, and Vitex has even become the treatment of choice amongst German gynecologists over prescription medications.

Vitex can also be effective in cases of irregular menstruation, symptoms of endometriosis, regulating ovulation, infertility, and can even help stimulate milk flow in nursing mothers.

Vitex’s use doesn’t stop at women though! Vitex is great in both men and women in all stages of life dealing with hormonal issues, and can be part of formulas for prostate health. For teens, it can be effective in hormonal acne, and can also help with the roller coaster of emotions during puberty.

All Peoples Rx locations carry Vitex in some form. From the single herb in capsules by Gaia, or Medi Herb, to standardized extracts by Integrative Therapeutics. We also carry a tincture made by one of our favorite local Austin herbalists, EZ Herbs. A personal favorite of mine is Gaia’s Vitex Elixir which is a blend of other hormone and liver-supporting herbs. Come on in and chat with a wellness specialist about Vitex!

 
Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples Rx. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

 
 
Photo provided by Laurène Elliott-Deyris
**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

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

Sleep is essential not just for day-to-day alertness and energy, but for long-term health of the brain and body as well. Short-term lack of sleep often causes daytime sleepiness and fatigue, slowed thinking and reaction times, poor memory and attention span, fatigue, more volatile moods with feelings of stress, anxiety, sadness, and irritability. For people who are driving or operating machinery this can be quite dangerous. For people that need to concentrate at work or school, lack of sleep can dramatically reduce productivity and performance.

The body goes into repair mode during deep sleep. The cells clean out waste and repair damage, the liver and kidneys catch up on their detoxification processes, and the digestive system performs several sweeping waves that move bacteria and food residue down the tube. The brain and nervous system also perform these intense clean out and repair activities during deep sleep. During sleep your blood pressure goes down, giving the cardiovascular system a break from its daytime high-pressure state.

We know a lot about the health benefits of sleep, the health risks of not sleeping, the amount of sleep we need, and the amount of sleep Americans are not getting. What we don’t understand well is how sleep actually works. We really don’t know what flips the switch that takes us from conscious to unconscious. We do know certain things that prevent this transition, including stress, anxiety, pain, apnea, allergies or other issues that limit our airway, blood sugar, full spectrum or blue light exposure, high EMF exposure, chronic or acute inflammation, and hormone imbalances (just to name a few).
 

How much sleep do I need?

Babies need 12-17 hours
Children need 10-14 hours
Teens need 8-10 hours
Adults need 7-9 hours
 

Insomnia and sleep deprivation

In the U.S., 70% of adults report insufficient sleep at least one night per month, and 11% report insufficient sleep every night. The CDC estimates that as many as one in three adults don’t get enough sleep. Recent studies have shown that Americans got even less sleep during the pandemic, despite being stuck at home.

There are two main categories of inadequate sleep, or sleep deficiency: insomnia and sleep deprivation.

While there is considerable overlap between these, the root causes are different. Sleep deprivation is defined as inadequate time allocated for sleep either due to obligations or lifestyle choices. Insomnia is the inability to sleep despite having enough time set aside for sleep.

Long-term lack of sleep has been associated with hypertension, heart attack, stroke, obesity, diabetes, depression, anxiety, decreased brain function, memory loss, dementia, weakened immune system, hormone imbalance, and lower fertility rates.
 

What can I do to get more sleep?

Sleep hygiene is essential whether your lack of sleep is caused by schedule or insomnia. Creating rituals for winding down and doing them at the same time every day makes a huge difference in resetting your circadian clock. Some good sleep hygiene habits include:

• Making sure you eat your last meal by 7pm
• Lowering the lights and using blue light filters after sunset
• Having a relaxing bath, or cup of herbal tea an hour before bed
• Getting in bed at the same time (and before 11pm) every night
• Turning off all screens by 9pm or 10pm and having a strict no-screen rule in the bedroom
• Moving electronics out of the bedroom
• Assuring a cool, allergen-free environment for sleeping
• Getting up at the same time (before 8am) every morning and going outside for a short walk

Blue light and melatonin

Our body naturally produces melatonin in response to darkness and naturally eliminates melatonin when exposed to light. One of the most important aspects of sleep hygiene is eliminating full-spectrum, bright, and blue lights after sunset and making sure that we are exposed to bright light first thing in the morning. This “light pulsing” is critical to resetting our circadian rhythm and letting our body know when it is supposed to be sleeping and when it is supposed to be awake.
 

Managing stress, anxiety, and cortisol

Both cortisol and adrenaline are involved in the experience of “fight or flight” we experience during times of stress. Stress and anxiety can be short-term responses to stressful life events, or they can become chronic neuro-hormonal patterns that need to be unwound. High nighttime cortisol can also be triggered by unstable blood sugar.
Herbs like Valerian, Kava, and Passionflower (read more about Passionflower here!) can increase our natural production of the relaxing neurotransmitter GABA. Herbs like these are often the focus of products that can help you fall asleep.

GABA is a neurotransmitter that acts as the “off switch” for our nervous system. For many people, taking GABA directly can be very calming, helping to still the mind, relax muscles, and even reduce mild nerve pain. GABA products I like to recommend are Zen by Allergy Research Group, GABA Calm by Source Naturals, PharmaGABA by Natural Factors. There are also herbal combinations that are calming and can help with the natural release of GABA, like Best Rest by Pure Encapsulations, Deep Sleep by Herbs, Etc., and Sound Sleep by Gaia.

Herbs like Ashwagandha, Holy Basil, Ziziphus (Suan Zao Ren), and Magnolia can all help reduce excessive cortisol levels. These herbs are often the focus of products that can help you stay asleep, like Integrative Therapeutics’ Cortisol Manager, Cortisol Calm by Pure Encapsulations, and SleepThru by Gaia. Seriphos can also help your body eliminate excess cortisol more quickly.

Magnesium (especially glycinate, malate, or taurate forms) is a key cofactor in making many of our relaxing neurotransmitters. It also supports the breaking down of stress chemicals, and helps our muscles relax.

5HTP supplements are excellent for people that struggle with “thought loops.” If you can’t stop making lists, or going over the same memories or worries over and over, then you may be low in serotonin. *If you are taking a medication that affects serotonin levels, you should not take this supplement without medical supervision.
 

Managing pain

Pain is often overlooked as a cause of insomnia and sleep deprivation. Whenever possible, identifying and addressing the cause of the pain is ideal. Bodywork, acupuncture, and chiropractic therapies can help with many musculoskeletal and structural issues. If aching and pain are everywhere, there may be a more systemic issue such as food reactions, mold exposure, or stealth infections.

There are three categories of supplements that help reduce systemic inflammation.
1. Omega-3 oils.
2. Herbs such as Turmeric, Boswellia, White Willow, Ginger, Corydalis. Zyflamend by New Chapter is a great herbal combination for pain, as is Curaphen by EuroMedica.
3. Enzymes such as Bromelain, Protease, Papain, Serrapeptase, Nattokinase
 

CBD for sleep

CBD has activity at a unique receptor that addresses both anxiety and pain. Genetics play a big role in how well CBD works to address these. Some lucky people have genes that break down CBD very slowly so it has a big impact on stress, anxiety, and inflammation/pain sensation. Others break down CBD quickly and do not get such dramatic effects.

Peoples Rx carries a wide variety of products that combine the benefits of CBD with various herbs and nutrients to reduce pain, calm stress, reduce anxiety, and improve sleep. Some of my favorite sleep-specific CBD products are Charlotte’s Web Sleep CBD Gummies, HempFusion Sleep Support, Gaia Hemp & Herbs Sleep.

 
Before starting a new routine (such as with the upcoming school year), it’s important to nail down a solid sleep schedule. Try out some of these tips and products, and let us know if you’re catching more ZZZs than usual! Peoples Rx has a wide variety of combination products that can help with calming and falling asleep, as well as supplements that help you stay asleep. As always, come to your nearest Peoples Rx and our knowledgeable and helpful wellness staff would love to help find the products that are right for your problems.

 
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.

Passionflower / Passiflora incarnata

It’s hard not to be captivated by the generous display of the striking purple flowers that the Passion vine offers us. Attracting a multitude of butterflies and pollinators, Passionflower is a persistent fruit-bearing vine that can quickly take over. Also known as Maypop, Passionflower boasts over 500 different varieties and colors usually found in tropical and semi-tropical climates across the globe. Texas has its own native varieties of Passionflower, but the deep purple Passiflora incarnata is considered the ‘official’ variety most often used in herbal medicine for sleep and stress support.

Passionflower has food and medicinal roots amongst many Native American tribes in the Southeastern U.S. as well as with many Indigenous cultures of Central and South America. It is said that the Passionflower was one of the first plants identified by Spanish settlers arriving in Florida in the early 16th century who noted that the flowers were a symbolic reflection of the Passion of Christ, from which Passionflower gets its name. After its discovery it was brought back to Europe where it became widely cultivated and a staple amongst folk herbalists and naturopaths in Western herbalism.

If you deal with sleep issues, Passionflower may become your new best friend! In herbal medicine today, Passionflower is used as a nervine, sedative, and as an antispasmodic. One of the most popular uses for Passionflower is its ability to promote restful sleep, especially in cases of insomnia due to circular thinking. It works directly on the central nervous system and has been shown to help increase GABA in the brain. It is often combined with other sleep-promoting herbs such as Valerian, Hops, and Chamomile. Some clinical studies comparing pharmaceuticals to Passionflower blended with other sedative herbs have found it to be as effective, making it a safe alternative. It is also effective in menopausal insomnia, and works well when paired with Motherwort.

In addition to sleep, Passionflower is often relied upon to help calm and soothe which makes it useful in cases of generalized stress. It can be useful in cases of mild hypertension, and is also often used for muscle spasms and nerve pain.

Passionflower is safe for everyone, and you will see it often in formulas for children and even pets! Peoples Rx has a number of supplements to offer that include Passionflower. We carry the single extract tincture by Gaia Herbs, or combined with CBD in a blend by Herb Pharm. It is part of many sleep formulas such as Pure Encapsulation’s Best Rest formula, Wishgarden’s Sleepy Nights, as well as many others! Stop in and have a chat about Passionflower with any of our knowledgeable Wellness Specialists!

 
Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples Rx. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

 
 
Photo provided by Laurène Elliott-Deyris
**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

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

Did you know that heart disease has been the leading cause of death in the United States for the last 80 years running? Currently, nearly half of adults in the U.S. have hypertension, or high blood pressure. Poorly managed high blood pressure leads to heart attacks and strokes, the main causes of medical disability. Sadly, only one in four adults with hypertension have their condition well controlled.

While a normal blood pressure reading is 120/80 mm Hg, elevated blood pressure is defined as greater than 130 mm Hg systolic (the first or upper number) over 80 mm Hg diastolic (the last or lower number). There are no concrete physical symptoms of hypertension, which is why it is known as the “silent killer.” The only way to know if you have high blood pressure is to get it checked regularly at a pharmacy, with your doctor, or with an automatic blood pressure cuff.
 

Causes of high blood pressure

High blood pressure is treatable and preventable! To understand this, let’s look at why it develops. As you age, the vascular system loses its ability to easily and efficiently dilate, or expand. Vessel walls lose their elasticity, becoming stiffer and more narrow. This increases the blood pressure for the system. But, age is not a pathology, and to merely deduce “getting older” as the only issue dismisses the whole pathophysiology of a problem. Younger people can have high blood pressure as well, given the circumstances. So, why else does hypertension happen?

Nitric oxide is a compound that dilates blood vessels and is attached to the amino acid arginine. As we accumulate oxidative damage through inflammation, poor nutrition, and stress, arginine is depleted in the tissue, making nitric oxide scarce. Lack of nitric oxide means vessels can’t dilate easily, causing them to lose elasticity and stiffen, which increases pressure. You’d think just giving arginine should solve the problem, but it does not.

Too much arginine in the tissues increases herpes simplex virus expression, so it is not the first amino acid of choice in people with this virus. Depleting arginine in tissues is actually associated with suppressing this virus.(1) Giving arginine doesn’t really create a consistent, steady state in tissue that well. The arginine precursor L-citrulline actually increases cellular arginine more efficiently in the tissues, without the risk of expressing herpes simplex virus. L-citrulline supplementation keeps arginine stores consistent, therefore optimizing nitric oxide in the tissue. This support better stabilizes blood pressure and decreases vascular stagnation, improving blood flow.
 

Stabilizing blood pressure

There are many other areas of focus to support healthy blood vessels and establish stable blood pressure. In addition to L-citrulline, advancing lymphatic drainage, improving heart efficiency, and healing endothelium (the inner lining of blood vessels) are effective strategies to optimize cardiovascular health.

Good lymphatic drainage reduces swelling in tissue, thus improving blood pressure, much like clearing a log-jam on a river. Exercise and movement, alternating hot and cold applications, and massage are three ways to help swollen tissue. In addition, grape seed extract has been proven to help lymph drainage. In one study of women with lower leg swelling due to sedentary conditions, grape seed extract was found to significantly reduce tissue edema (swelling caused by excess fluid).(2) When you clear swollen tissue you reduce stagnation, allowing better efficiency with your cardiovascular system.

Strengthening the heart muscle undoubtedly improves cardiac output, or the amount of blood the heart pumps through the circulatory system. Athletic, young hearts beat efficiently. Weaker heart muscles pump poorly and are associated with high blood pressure. Cardiovascular exercise certainly improves the muscular capability of the heart. Many people walk as exercise, which is a great start, but truly getting the heart rate increased and pumping actually conditions the heart better. In addition, herbs like hawthorne have a vast history in herbal medicine for improving cardiac output and exercise tolerance, and stabilizing energy levels.(3) Hawthorne is a popular tea that you can drink regularly, but you will also see it in many cardiovascular, herbal formulas.

Lastly, healing the inner lining of the blood vessels is vital for minimizing stroke and heart attack risk. Smooth inner linings improve blood flow, lower inflammation, and stabilize blood pressure. There are specific antioxidants that have affinity for blood vessels. Green coffee bean extract is rich in chlorogenic acids, antioxidants that support the delicate inner endothelium.(4)

The flavonoid quercetin is another potent antioxidant that inhibits inflammatory signals harming blood vessels. It is known for its ability to improve endothelial cell dysfunction by maintaining normal inflammatory balance in specific pathways.(5) Think of antioxidants as cellular helpers, cleaning up damage and supporting cell chemistry.

As you can see, many supportive measures can be utilized to help improve your blood pressure. Two really great, all-encompassing products are NuMedica’s NOVA and OrthoMolecular’s CitraNOX. NOVA is an L-citrulline botanical formula that improves the utilization and tissue levels of nitric oxide, while CitraNOX is a product that focuses on endothelial function in addition to L-citrulline support.

Most people with high blood pressure don’t know they have it. Make sure you monitor this health marker regularly for yourself and seek your doctor’s care. Improving your ability to vasodilate (widen your blood vessels), strengthening your heart’s pumping ability, and healing blood vessels are great ways to love on your cardiovascular system. Stop by Peoples Rx today to learn more about these supportive products. If you have more extensive cardiovascular issues, work with one of our amazing practitioners by calling 512-219-8600 to schedule a free meet-and-greet today.

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.
 
 

1. (Griffith RS, DeLong DC, Nelson JD. Relation of arginine-lysine antagonism to herpes simplex growth in tissue culture. Chemotherapy. 1981;27(3):209-13. doi: 10.1159/000237979. PMID: 6262023.)
2. (Sano A, Tokutake S, Seo A. Proanthocyanidin-rich grape seed extract reduces leg swelling in healthy women during prolonged sitting. J Sci Food Agric. 2013 Feb;93(3):457-62. doi: 10.1002/jsfa.5773. Epub 2012 Jul 2. PMID: 22752876.)
3. (Koch E, Malek FA. Standardized extracts from hawthorn leaves and flowers in the treatment of cardiovascular disorders–preclinical and clinical studies. Planta Med. 2011 Jul;77(11):1123-8. doi: 10.1055/s-0030-1270849. Epub 2011 Mar 7. PMID: 21384315.)
4. (Watanabe T, Arai Y, Mitsui Y, Kusaura T, Okawa W, Kajihara Y, Saito I. The blood pressure-lowering effect and safety of chlorogenic acid from green coffee bean extract in essential hypertension. Clin Exp Hypertens. 2006 Jul;28(5):439-49. doi: 10.1080/10641960600798655. PMID: 16820341.)
5. (Sanchez M, Galisteo M, Vera R, Villar IC, Zarzuelo A, Tamargo J, Pérez-Vizcaíno F and Duarte J. Quercetin downregulates NADPH oxidase, increases eNOS activity and prevents endothelial dysfunction in spontaneously hypertensive rats. Journal of hypertension. 2006;24:75-84.)