Most people don’t think about their gallbladder until extreme pain hits them in the abdomen, particularly the right upper quadrant. Imaging and liver function tests often reveal gallstones or sludge and depending on the severity, removing the gallbladder may be recommended. But making diet and habit changes sooner rather than later makes a big difference for this little but important organ.

Why do we need a gallbladder anyway?

The main job of the gallbladder is to concentrate bile, a substance that helps you break down fat and absorb fat-soluble vitamins (D, E, A, and K). Vitamins D and A support a healthy immune system and help us fight viral infection. Healthy fats are also the main nutrition source for the brain and nervous system. Poorly absorbing nutritional fat negatively impacts cognitive health over time, increasing risks for dementia.
 

Bile is an exit route

Bile is the dumping ground for cholesterol, bilirubin, toxins, and bile salts. Cholesterol, a fatty signalling molecule in your blood, is dissolved in bile. Elevated LDL (or bad) cholesterol predisposes gallstones’ formation and weakens the bile. Gallstones are most commonly cholesterol stones but increased bilirubin can also create stones, just to a lesser degree. Bilirubin, the breakdown product from old red blood cells, is why your stool is brown. When stool is grey or light yellow, usually this indicates an obstruction along the bile route of the liver and gallbladder to the small intestine. This is a serious medical issue requiring urgent care.

Bile is a drain for many detox pathways from the liver and is possibly the main way we remove toxins from the body. Not having a gallbladder means the bile is not concentrated and weak, which impacts detox capability. Not to mention, bile is very alkaline–the opposite of stomach acid which brings balance from the harsh acidic environment. Weak bile usually goes with poor nutrient absorption.

Bile salts have antibacterial and antifungal properties that break down unwanted microbes from food and prevent intestinal inflammation and overgrowths of unhealthy gut flora. These salts are actually made from cholesterol. Certain medications like oral birth control and NSAIDS (acetaminophen, ibuprofen, and others) actually disrupt the bile salt formation and bile composition and increase risks for gallstone formation.1
 

Don’t let your bile weaken

When bile weakens you will see increased irritable bowel syndrome and SIBO (Small Intestinal Bowel Overgrowth) symptoms such as gas, bloating, nausea, diarrhea, or constipation. Supporting the alkalinity of the bile, decreasing cholesterol, and stimulating stomach acid and digestive enzymes are keys to preventing gallstones and promoting fat and nutrient absorption.

Supplementing with ox bile is an effective way to support bile composition. Products like Lipotropic Complex by Integrative Therapeutics, Digestzyme by Designs for Health, and Cholacol by Standard Process are commonly used. People who have had their gallbladders removed especially need to strengthen their bile because they are missing the organ responsible for doing so. This will drastically improve fat absorption, support liver detox, and increase fat-soluble vitamin absorption.

A non-animal source of bile support comes from the bitter herbs, the stars being dandelion root, burdock root, milk thistle, and artichoke. Biliven from Premier Research Labs is a favored vegan source for these herbs. These can be consumed as a tea, but know that bitter herbs are just that–bitter. If you tolerate the bitterness of coffee, this may not bother you. If you dislike the flavor, they exist in capsule form too!
 

Don’t gallbladder flush

Once a stone has developed in the gallbladder, flushing it out is actually a dangerous idea. If lodged by the common bile duct, stones create acute pancreatitis and a life-threatening situation where the pancreas cannot secrete its digestive enzymes properly and actually digests itself. Remember, gallstones formed gradually, so resolving them gradually is the more appropriate pace. Stone-dissolving protocols with the herb Chankra Piedra (like Royal Break Stone) exist, but they are used over the course of several weeks. In addition, you do have to stop the conditions that created the stone in the first place. Diet changes are paramount.
 

Eat right and exercise

Sugar, alcohol, dairy, grains, and processed foods are all really hard for the liver to handle which does weaken bile. The liver loves dark leafy greens, beets, bitter flavors, and foods rich in antioxidants, not to mention omega-3 fatty acids found in fish, olive oil, nuts, and seeds.

Exercise actually helps circulation through the liver. Sedentary lifestyle leads to liver stagnation and gallstone development. Accumulation of abdominal visceral fat, a more inflammatory fat, will damage tissue by concentrating free radicals and inhibit blood flow for the liver.

Losing abdominal fat will improve blood flow to hepatic tissue and reduce risks for gallstone formation. A similar phenomenon is seen post-pregnancy. Postpartum women have higher risks for gallbladder attack because for 40 weeks they have been sharing abdominal space with a fetus that has been impeding blood flow to all the abdominal organs, especially liver and gallbladder.

Don’t let intense pain be the first time you think of your gallbladder. Develop a taste for bitter herbal teas, leafy greens, and vegetables, and really watch the Standard American Diet intake. If that isn’t happening well in your diet habits, commit to a supplement that works best for you and keep it in your daily routine. Lastly, move yourself! Break the chain to your desk, TV, and easy chair and invite blood flow! Supporting yourself in these simple ways will let you and your gallbladder live happily ever after.

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.
 
 
*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. (Etminan M, Delaney JA, Bressler B, Brophy JM. Oral contraceptives and the risk of gallbladder disease: a comparative safety study. CMAJ. 2011;183(8):899-904. doi:10.1503/cmaj.110161) (Sterling, R.K., Shiffman, M.L., Sugerman, H.J. et al. Effect of NSAIDs on gallbladder bile composition. Digest Dis Sci 40, 2220–2226 (1995). https://doi.org/10.1007/BF02209010)

Nettle Leaf / Urtica dioica

If you’ve ever been stung by Nettle you know the painful, burning, tingly sensation can last for hours. But did you know that Nettle’s sting was once used to help with pain? Urtication, or flogging the skin with Stinging Nettles, was an Ancient Roman practice used to help with arthritic or swollen joints. Formic acid is found in the tiny hairlike needles on Nettles and is what gives it its sting. The resulting rash was reported to improve circulation to the area and relieve aches and pain.

The use of Nettle goes back to Ancient Greece and Rome where more Nettles were cultivated than any other crop. They were and still are a very important part of European folk medicine. The whole plant (leaf, root, stalk, and seed) can be harvested for food, for its medicinal values, and much like hemp, the stalks were once one of the most important plants used in the manufacturing of textiles.

If you’re dealing with seasonal allergies, give Stinging Nettle a try to help alleviate your symptoms! Nettle can help drain fluids and tighten and tonify mucous membranes, while cooling inflammation and drying everything up. It is rich in flavonoids such as rutin and quercetin, making it an excellent choice in natural allergy formulas to help combat symptoms and decrease histamine.

Nettles are a nutritional powerhouse and make a wonderful tonic anytime of the year. They are rich in a full spectrum of vitamins and minerals, including iron, magnesium, potassium, calcium, chlorophyll, and Vitamins C and K, as well as antioxidants. You can add dried Nettle to soup, tea, and broth, and the fresh leaf can be harvested in the spring and used in cooking. Try it out in pesto or anywhere you would use spinach! The stings are broken down with heat and by drying. Just be careful and wear gloves when you harvest!

Nearly every system in the body can benefit from Nettles, which are generally safe and tolerated well by all. They are a great way to get your daily dose of calcium and help in strengthening your hair, skin, and nails. Nettles can have a diuretic effect to help flush toxins from the body and help tighten and tone tissue when there is simple edema or other congested fluids in the body. Nettles can also be beneficial for those experiencing frequent urinary tract infections.

At Peoples you can find Nettles in a variety of popular allergy formulas, in teas, and by itself by Gaia Herbs. Come by Peoples Rx to learn more about Nettles from our knowledgeable and helpful wellness team!

 
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.

**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

Going into the 2020 flu season seems like a perpetuation of our already established pandemic. While we hope Covid cases decline and we begin to feel secure again, flu season is upon us to test that notion. It is a trying time and the collective global worry is heightened.

Naturally, worry prompts action–what to (or not to) eat, do, and take are common questions. Let’s settle some fears while encouraging healthy habits so that, coupled with your doctor’s medical care, you can make choices that will best suit your health.

Step one: A strong immune system starts with diet

We always say, when going into any flu season, nutrition is paramount. But this year, we really mean it. If there is a year to veer away from family holiday recipes and have a Paleo Thanksgiving, this is this one. Inflammatory foods (dairy and gluten are most common) weaken the immune system and sugar and carbohydrates feed viruses and bacteria, spreading infection. Eating sweets, gluten, and dairy can push that mild cough into full bronchitis or that sinus drainage into sinus infection.

It doesn’t mean holiday dinner has to be bland! Sweeteners like stevia (which doesn’t feed microbes) are always being reformulated for taste. And there are many delicious gluten-free and dairy-free food choices that have also evolved in flavor. Cauliflower crackers and chips are a favorite at my house!

If gluten and dairy do happen, enzyme formulas exist that minimize inflammation. Dipeptidyl Peptidase IV or DPP-IV is a critical enzyme that both regulates digestion and inflammation. It helps breakdown gluten (protein from wheat) and casein (protein in dairy) and can be taken to minimize or clear the inflammatory symptoms from dietary exposure.

Step two: Supplements!

With the inflammatory holiday-diet season also comes shorter daylight in fall and winter, which means double trouble. Less light means less vitamin D production, an important “trainer” for the immune system. Vitamin D activates macrophages, dendritic cells, and T and B lymphocytes–the infection-fighting weapons of your immune system.(1)

It has now been published that people with vitamin D blood levels under 30 ng/mL were more likely to have upper respiratory tract infections than those with sufficient levels.(2) Ideally, having the blood levels tested by your doctor will determine the dose to take. Anyone presenting with blood levels under 30 ng/mL may have to take between 5,000-10,000 IU per day for several weeks. Always have the blood levels checked again after 4-8 weeks of supplementation to assure the levels are coming up to sufficient status.

In addition to diet changes and vitamin D, general immune support is wise. Echinacea is an oldie but goodie. A 1989 study showed echinacea was useful in preventing upper respiratory infections.(3) Another study in 2007 showed that mice given echinacea had increased percentages of natural killer cells and lymphocytes (important immune cells for fighting infection).(4) Finally, in 2014, a double-blind, placebo-controlled study determined echinacea inhibited virally-confirmed colds, minimized recurrent infections, and showed a reduction in total number of colds reported in a sample of 293 individuals.(5)

As a society, we need to start understanding that viral and bacterial infections are very much in part reflective of immune status. A robust immune system is not overwhelmed by dietary inflammation. If you eat ice cream and cake, take notice if you develop the sniffles 4-7 days later. This is no coincidence. That said, everyone is doing their best and it isn’t always easy to eat clean. Supporting with enzymes can improve outcomes when we are not eating perfectly. In addition, vitamin D and echinacea are two evidenced-based tools that play huge roles in infectious outcomes.

Peoples Rx and our expert wellness team are here to help figure out what might benefit your body and diet the most. Come in store and safely shop around (masks required, sanitizer available, social distancing in effect, and staff cleaning surfaces around the clock), or now you can even easily shop online!

 
 
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. (Beard JA, Bearden A, Striker R. Vitamin D and the anti-viral state. J Clin Virol. 2011;50(3):194-200. doi:10.1016/j.jcv.2010.12.006)

2. (Ginde AA, Mansbach JM, Camargo CA., Jr. Association between serum 25-hydroxyvitamin D level and upper respiratory tract infection in the Third National Health and Nutrition Examination Survey. Arch Intern Med. 2009;169(4):384–90.)

3. (Hudson J, Vimalanathan S. Echinacea—A Source of Potent Antivirals for Respiratory Virus Infections. Pharmaceuticals (Basel). 2011;4(7):1019-1031. Published 2011 Jul 13. doi:10.3390/ph4071019)

4. (Zhai Z, Liu Y, Wu L, et al. Enhancement of innate and adaptive immune functions by multiple Echinacea species. J Med Food. 2007;10(3):423-434. doi:10.1089/jmf.2006.257).

5. (Jawad M, Schoop R, Suter A, Klein P, Eccles R. Safety and Efficacy Profile of Echinacea purpurea to Prevent Common Cold Episodes: A Randomized, Double-Blind, Placebo-Controlled Trial. Evid Based Complement Alternat Med. 2012;2012:841315. doi:10.1155/2012/841315).

Staying home during a global pandemic is a great time to work on boosting your immune system, if you weren’t already! While having a strong immune system is indeed important during something like the current COVID-19 pandemic, it’s actually significant all the time. At any age, year-round, no matter your health status.

How To Boost Your Immune System Now

Of course there are tons of supplements and vitamins out there that can help with immunity (we’ll touch on that below), but there are other ways to work on your immune system that involve the things you already do every day to be and stay healthy.

Get up and exercise
Getting a daily dose of exercise is obviously good for your overall health, but did you know it can better your immune system too? The lymphatic system, an off-shoot of your veins, is the highway for your immune cells. The best way to get blood and lymph pumping is to exercise. This helps get immune cells where they need to go and helps relieve stagnation in inflamed tissue. In early stages of infection, any movement actually stimulates the immune system.

And we don’t mean you have to train for a marathon or become a powerlifter, either. If your gym is closed or you’re not the gym type, just focus on moving your body and raising your heart rate. Take a brisk neighborhood walk with the family and/or dog, have a living room dance party, search Youtube for bodyweight workout plans, do yoga! Set up a home “gym” with canned food, milk jugs filled with water, and that jump rope you once upon a time stashed in the junk closet.

Focus on nutrition
Ah yes, eating “clean.” The thing so many of us strive to do day in and day out. What many people don’t realize is how important diet is to the immune system. Poor nutrition creates inflammation that weakens the immune system, congests the liver, and potentially feeds pathogens. Gluten, dairy, and sugar are the opposite of superfoods. Gluten and dairy are two of the most common inflammatory foods, creating mucous, inflammation, and tissue damage when ingested.

Get some sleep
We all know that the standard eight hours every night is best, but it’s especially necessary to build and keep a strong immune system. When you get into a deep sleep, your body secretes growth hormone, something that helped you grow from childhood. As an adult, growth hormone repairs tissue. You cannot properly heal from injury or inflammation if you don’t sleep.

Quit those bad habits
We know a lot of people have traded smoking for vaping in the last few years, but it’s not any better for our overall health. And even though you often hear that a little nightly red wine is good for heart health, it’s important to remember that any alcohol isn’t great for the body. Alcohol, in any way, shape, or form is toxic to the liver, digestive system, pancreas, and kidneys. These are also main immune and detox organs that need support during infections.

When supplements can help
As hard as we work to be as healthy as possible, sometimes you need a little supplementation help, and that’s ok! Three basic supplements for the immune system are Vitamin C, Vitamin D, and Zinc. Upper respiratory viral infections have a classic history with Vitamin C. Even 2,000-5,000 mg per day has been shown to shorten the duration of upper respiratory infections. Vitamin D is an immune supporter, and even people with adequate sun exposure can have low-levels of vitamin D. 2,000-5,000 IUs is a helpful, non-toxic dose to support your body during infections. Zinc is an immune activator that also inhibits the spread of bacteria and viruses. Peoples Rx has a wide array of these basic supplements, as well as specialized formulas for your specific needs.
 
While doing all of these simultaneously are the best case scenario for your body and immune system, know that every little bit helps. Just like maintaining a healthy weight, cutting out a specific food group or habit, and sticking to an exercise routine, building a strong immune system is an ongoing, lifelong journey!

If you feel like you could use some immune support, our practitioners at Peoples Wellness Center and other Peoples Rx locations are currently scheduling virtual, discounted mini-consults focusing on the immune system. Schedule your telehealth appointment today by calling 512-219-8600.
 
 
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.

Are you struggling with depression, low energy, anxiety, irritability, or mood swings? Come learn how to support your mental health with food!

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Instagram
 
After improving her own health while raising a special needs child, Nutrition Therapy Practitioner Anna Wilson found a passion for assisting people on their path to wellness. Anna is especially interested in supporting individuals who have undergone bariatric surgery, those struggling with mental illness or mood disorders, and busy families looking to fuel their bodies and brains. She strongly believes that anyone can achieve wellness with the right support and knowledge.
 
 
 

Have you been told that your child would benefit from a special diet? Do you want to make changes in the way your family eats? Are you confused by all of the options and acronyms and just want to know which diet is the right one? Join Anna Wilson, FNTP, RWS as she guides you through simpler steps you can take towards meaningful diet changes.

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Instagram
 
After improving her own health while raising a special needs child, Nutrition Therapy Practitioner Anna Wilson found a passion for assisting people on their path to wellness. Anna is especially interested in supporting individuals who have undergone bariatric surgery, those struggling with mental illness or mood disorders, and busy families looking to fuel their bodies and brains. She strongly believes that anyone can achieve wellness with the right support and knowledge.
 
 
 

Join Barb for an informational talk on how gluten and dairy can cause inflammation and why it is so hard to break free of America’s favorite foods. Discover what is safe to eat, where to shop for it, and how to incorporate gluten-free and dairy-free foods into your daily life.
 
For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Instagram
 
Barb Stansfield, RN/BSN, ACN is a registered nurse with a BS in Nursing, an Applied Clinical Nutritionist, and a practitioner of Emotional Freedom Technique. She has been a nurse since 1984 and has used holistic health approaches for over 25 years. She has also studied agronomy, plant science, and nutrition.
 
 
 
 

Come and learn how to stop the stress-eat rollercoaster from sabotaging your health and happiness and find personal empowerment by successfully managing stress from a new perspective…a new paradigm.
 
For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Twitter | Instagram
 
 
Patricia Ronzio, M.Ed., CHES, is an international wellness consultant, holistic stress management instructor and founder of New Paradigm Coaching and New Paradigm Wellness Consulting. She is the author of the “Stop Stress Without Overeating” series and co-author of a model for innovative stress management published in Integrative Medicine.