Category Archives for "Wellness"

2 Herbs and Nutritional Supplements for Supporting Cold & Flu

FLU Season is Here… many of you have unfortunately already experienced this or had a friend or family member sick with the flu. Influenza has limited drug treatment options, which means supportive care is the generally the best medicine unless the patient is very sick and needs hospitalization. You can find more information about the flu and when seeking medical attention is warranted here on the Centers for Disease Control website.

There are a host of herbal and natural products that may help support the immune system during acute illnesses like the cold and flu. Some of them even have documented anti-viral properties. A product want to highlight tonight is Viracid. This is a natural supplement by Ortho Molecular Products containing key herbs and nutrients that target T-cell activation, natural killer (NK) cell activity, thymus hormone secretions, and nutrient balance.1-23 You can find it on my FullScript Store and click on Cold & Flu.

FullScript also stocks other quality brands with similar ingredients such as Immune Support & Berry Well Immune Support (Vital Nutrients), Daily Immune (Pure Encapsulations), and Immune Support Packets (Designs for Health). These are also quality brands that I trust. You will just have to look at the ingredient list and decide what would work best for you and your family.

Check out the ingredients that make up Viracid in the tables below and if you have specific questions about you or your family feel free to set-up up a consult! There are some drug interactions with some ingredients so please reach out for a consult if you would like to discuss your personal situation. The biggest caution for anything that stimulates the immune system is for people taking immunosuppressant medications. Zinc also can impair absorption of other medications and nutrients if taken at the same time.

Next week I’m going to be taking about IgG Protect and Colostrum Concentrate and how it may support the immune system as well!

IngredientSupportDosing
Andrographic Paniculata Leaf Extract1,2Can reduce the intensity and prevalence of symptoms in uncomplicated common cold (headache, nasal, throat, malaise, and temperature). 85mg/day for 5 days
Astragalus Membranaceus Root Extract3-6May help prevent upper respiratory tract infections by increasing immune helper cells. In lab studies it shows antibiotic activity. Powdered root capsules (250 –500 milligrams); Two capsules three times a day
Echinacea Purpurea Extract7-8Treatment at early onset of cold or flu symptoms was effective for relieving symptoms in a shorter period of time than placebo in a controlled studyEchinacea purpurea has been used safely at a dose of 1.8 grams daily for 8 weeks
European Elder9On average, this elderberry extract has reduced the duration of influenza-like symptoms (aches and pains, mucus discharge, nasal congestion, cough, quality of sleep) by about 56% 5.7mg four times a day for 5 days
L-Lysine10A study conducted in China of 88 families found the L-Lysine group to have increased immune cell counts and function. 1000-3000 mg daily
Pantothenic Acid (vitamin B5)11 Supports white blood cell levels, and immune system energy.Amounts up to 10 grams have been ingested without significant adverse effects.
Vitamin A12The incidence of acute lower respiratory infection was significantly lower in underweight, supplement-treated children than in underweight children on placebo Safe up to 10,000 IU/day
Vitamin B1213,14B12 supports immune cell function. Generally considered safe, even in large doses up to 1032 mcg
Vitamin C and Acerola Fruit Extract16-20In 5 case studies with adults given 1 g/day of vitamin C, decrease in cold duration was only 6%, whereas in two studies with children administered 2 g/day the median decrease was four times higher at 26%.For acute needs, do not exceed 2000 mg daily (children), 3,000 mg daily in adults for acute illness.
Zinc21-23• Improves our immune cells and their ability to ward off infection
• Kids who take zinc every day have significantly less colds, less days of schools missed, and less days of antibiotic use
Zinc gluconate lozenges significantly reduced the duration of symptoms of the common cold in a controlled trial.
Zinc acetate/gluconate lozenges provide 9-24 mg of elemental zinc per dose.

Special thanks to Danielle Baker, PharmD Intern for help compiling this information.

REFERENCES:

  1. Caceres DD, Hancke JL. Use of visual analogue scale measurements (VAS) to assess the effectiveness of standardized Andrographis paniculata extract SHA-10 in reducing the symptoms of common cold. A randomized double blind-placebo study. Phytomedicine. 1999 Oct;6(4):217-23.
  2. Gabrielian ES, Shukarian AK. A double blind, placebo-controlled study of Andrographis paniculata fixed combination Kan Jang in the treatment of acute upper respiratory tract infections including sinusitis. Phytomedicine. 2002 Oct;9(7):589-97.
  3. Kemper K, Small R. Astragalus (Astragalusmembranaceous). 1999.http://www.longwoodherbal.org/.
  4. Upton R, ed. Astragalus Root: Analytical, quality control, and therapeutic monograph. Santa Cruz, CA: American Herbal Pharmacopoeia. 1999:1-25.
  5. Shao BM, Xu W, Dai H, et al. A study on the immune receptors for polysaccharides from the roots of Astragalus membranaceus, a Chinese medicinal herb. Biochem Biophys Res Commun 2004; 320:1103-11.
  6. Hou Y, Ma G, Wu S, Li H. Studies on the effects of Astragalus membranaceus on virus infection and interferon system. Chin Med J 1981; 94:35-40.
  7. Lindenmuth GF, Lindenmuth EB. The efficacy of Echinacea compound herbal tea preparation on the severity and duration of upper respiratory and flu symptoms: a randomized, double-blind placebo-controlled study. J Altern Complement Me 2000; 6:327–34.
  8. Block KI, Mead MN. Immune system effects of echinacea, ginseng, and astragalus: a review. Integr Cancer Ther. 2003 Sep;2(3):247-67.
  9. Zakay-Rones Z, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int Med Res 2004; 32:132-40
  10. Zhao W, Zhai F, Zhang D, et al. Lysine-fortified wheat flour improves the nutritional and immunological status of wheat-eating families in northern China. Food Nutr Bull Jun 2004;25(2):123-129.
  11. Melampy RM, Cheng DW, Northrop LC. Effect of pantothenic acid deficiency upon adrenal cortex, thymus, spleen, and circulating lymphocytes in mice. Proc Soc Exp Biol Med1951; 76:24-27
  12. Chen, H., Zhuo, Q., Yuan, W., Wang, J., and Wu, T. Vitamin A for preventing acute lower respiratory tract infections in children up to seven years of age. Cochrane Database Syst Rev 2008;(1):CD00609.
  13. Tamura J, Kubota K, Murakami H, et al. Immunomodulation by vitamin B12: augmentation of CD8+T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficient patients by methyl-B12 treatment. Clinical and Experimental Immunology. 1999;116(1):28-32. doi:10.1046/j.1365-2249.1999.00870.
  14. Eussen SJ, de Groot LC, Clarke R, et al. Oral cyanocobalamin supplementation in older people with vitamin B12 deficiency: A dose-finding trial. Arch Intern Med 2005; 165:1167-72.
  15. Wintergerst ES, Maggini S, Hornig DH. Immuneenhancing role of vitamin C and zinc and effect on clinical conditions. Ann Nutr Metab 2006;50(2):85-94
  16. Hemila, H. and Chalker, E. Vitamin C for preventing and treating the common cold. Cochrane.Database.Syst.Rev. 2013;1:CD000980
  17. Karlowski T. R., Chalmers T. C., Frenkel L. D., Kapikian A. Z., the prevention and treatment of the common cold. II. Rev Allergy 1968; 22: 948–956. 47. Bee D. M. The vitamin C cont
  18. Anderson T. W., Reid D. B. W., Beaton G. H. Vitamin C and the common cold [published erratum: 1973; 108: 133]. Can Med Assoc J 1972; 107: 503–508.
  19. Schwartz A. R., Togo Y., Hornick R. B., Tominaga S., Gleckman R. A. Evaluation of the efficacy of ascorbic acid in prophylaxis of induced rhinovirus 44 infection in man. J Infect Dis 1973; 128: 500–505.
  20. Mink K. A., Dick E. C., Jennings L. C., Inhorn S. L. Amelioration of rhinovirus colds by vitamin C supplementation. Med Virol. 1988; 7: 356.
  21. Dardenne M, Pleau J, Nabarra B, et al. Contribution of zinc and other metals to the biological activity of the serum thymic factor. Proc Natl Acad. Sci 1982;5370-3.
  22. Mossad SB, Macknin ML, Medendorp SV, Mason P. Zinc gluconate lozenges for treating the common cold. A randomized, double-blind, placebo-controlled study. Ann Intern Med .1996; 125:81-8.
  23. Allan GM, Arroll B. Prevention and treatment of the common cold: Making sense of the evidence. 2014:186(3):190-199.

 

 

 

Whole 30 in January

It’s the most wonderful time of the year…..I hope you and your family are enjoying getting ready to celebrate Christmas. I wanted to introduce you to a friend of mine who is also a pharmacist and passionate about real food. We both know many of our patients will be looking for a good reset diet starting in January and I think Whole30 is a great option. I will be doing a Whole30 again in January as much as a can. I will be traveling some and I realize that is very hard while traveling but it is possible! Here are some of my past posts about Whole30 from last summer with my meal plans for week 1, week 2, week 3, and week 4. Enjoy!

If you are like me and need a little protein boast during a Whole30. Don’t forget to check out Vital Proteins I am loving their Matcha Collagen and I love the Collagen powder by itself too. I also love Tin Star Ghee! If you haven’t roasted veggies or sautéed them in brown butter ghee, you MUST try it.

Merry Christmas and here is Lindsey.

Dr. Hartzler

 

First of all, I am so grateful for Dr. Hartzler for allowing me to take over her blog today. We attended Ohio Northern University at the same time and have since both developed a love for functional medicine and a healthy way of living.

My name is Lindsey Dalton and I am a wife and mom to 2 little girls whom I am totally obsessed with. I am a part time stay at home mom and part time working mom. I work as a retail pharmacist in Columbus, Ohio. I am also a Whole30 certified coach and lover of all things clean and natural. Today I want to talk to you about the Whole30.

Have you heard of the Whole30? No? That’s ok, that’s why I’m here.

The Whole30 is a total health reset. It will literally change your life.

Did you know that the foods we put in our bodies can cause us to have low energy, trouble sleeping, aches and pains and even certain health conditions? It’s true and we can use the Whole30 to find out exactly what ailments we experience are food related. We can also pinpoint the foods that are causing these conditions.

The Whole30 has 4 Good Food Standards. The food we eat must:

  • Promote a healthy psychological response
  • Promote a healthy hormonal response
  • Support a healthy gut
  • Support immune function and minimize inflammation

For 30 days we eliminate any foods that do not support all 4 of these Good Food Standards. We give our bodies time to heal from all of the damage these foods have done for years (even decades). Once the 30 days are up we systematically reintroduce the problematic foods one by one paying close attention to how our bodies feel in the days after the reintroduction. Maybe it was dairy causing us to be bloated 24/7 or sugar that kept us riding an energy roller coaster all day. Whatever it is, after completing the Whole30 we have the knowledge of how food affects YOU.

Let me tell you about the rules.

  1. Do not consume added sugar of any kind, real or artificial
  2. Do not consume alcohol in any form
  3. Do not eat grains
  4. Do not eat legumes
  5. Do not eat dairy
  6. Do not consume carrageenan, MSG, or added sulfites
  7. Do not recreate baked goods, “treats,” or junk foods with approved ingredients
  8. Do not step on the scale or take measurements

The off-limit foods are the foods that fail one or more of the 4 Good Food Standards as proven by science and the experience of thousands of Whole30ers. Rules 7 and 8 focus more on the psychological relationship with food and our bodies. We want our relationship with food to be healthy not only physically but mentally as well. That is why the Whole30 is so life changing. In 30 days we can change our entire relationship with food and be free from all of the little voices in our heads telling us what, how and when to eat. We learn what foods make us feel amazing and break the chains that food had us in for years.

Are you ready to change your life?

Great!

I am coaching a group for the National January Whole30. The Whole30 will start January 1st but the group will kick off before that so we have time to prepare ourselves. I would love to tell you more about Whole30 and my coaching services. You can email me at lindseydalton6510@gmail.com. Also follow me on Instagram @lindseydalton_.

Thanks again, Dr. Hartzler, for having me! Have a fabulous day!

Immune Boosting Supplements & Wellness Class

I hope you all had a relaxing Thanksgiving holiday (if you are reading from the US!).  During the holiday season all of us are very busy.   It’s often a stressful time, even though it should be about spending time with loved ones, and reflecting on the past year.  It’s really important during this time to make sure you are taking care of yourself physically, spiritually, and mentally. I’ve been teaching some local wellness classes and I’m excited to announce that I will be doing my first on-line class on Thursday December 14th at 8 pm EST.  The class will cover the “3 R’s” to staying healthy this holiday season, Re-charge, Relax, and Replenish. If you are not available at that time, no worries, the webinar will be recorded and available on my facebook page!

As a preview today I’m going to share my top 4 supplements for boosting your immune system this winter. Obviously getting nutrients from a nutrient dense diet is the best way to boost your immune system. However in our day to day we often miss certain food groups and the food we do eat lacks essential nutrients due to lack of crop rotation and food traveling a long distance before it reaches your plate. Foods also do not give us the supra therapeutic doses that have been studied in many of the references below.

#1 Probiotics

  • Blocks pathogenic bacterial effects by producing bacteria-killing substances and competing with pathogens and toxins for adherence to the intestine1
  • Promotes intestinal epithelial cell survival, enhance barrier function, and stimulate protective responses from intestinal cells
  • Enhances the innate immunity and modulates pathogen-induced inflammation
  • LactobacillusGG may reduce respiratory infections and their severity among children in day care2,3 

#2 Vitamin D

  • Protects against acute respiratory tract infection and is especially beneficial in those who are vitamin D deficient4
  • Supplementation in patients who are not deficient in vitamin D may not see as much benefit in preventing respiratory tract infections5 (however almost everyone I’ve ever tested is deficient in Vitamin D if you live in the northern half of the US!)
  • Taking a one-time, higher dose when sick is not going to decrease symptoms and duration of the respiratory tract infection. Just taking the regular supplementation dose is better.6

#3 Vitamin C

  • A powerful antioxidant that helps us ward off and deal with infection
  • Evidence varies for cold prevention in the general population, but supplementation may be beneficial for people exposed to brief periods of severe physical exercise7
    • Take Vitamin C 600-1000 mg daily before heavy physical exercise to prevent exercise-induced respiratory infections.8,9
  • Thirty-one comparisons examined the effect of regular vitamin C on common cold duration (9745 episodes). In adults, the duration of colds was reduced by 8% (3% to 12%) and in children by 14% (7% to 21%). In children, 1 to 2 g/day vitamin C shortened colds by 18%. The severity of colds was also reduced by regular vitamin C administration.7
  • For short periods of time, adults can take up to 3 grams/day.10
  • Regular supplementation of vitamin C may reduce duration and severity of colds

#4 Zinc

  • Improves our immune cells and their ability to ward off infection
  • Kids who take zinc every day have significantly less colds, less days of schools missed, and less days of antibiotic use11
  • Use caution to make sure zinc doses are not too high, otherwise copper can become depeleted with chronic use.

You can find supplements that contain these ingredients in my Fullscript store. You can click on Wellness Adult or Wellness Kids.

To learn more about staying healthy this holiday season, join me for my first on-line class! The class is going to happen right over on facebook live at 8pm EST on Thursday December 14th. It will cover exercise, sleep, yoga, diet, preventative supplements, and supplements to help shorten the duration of respiratory tract illnesses if you do come down with a bug! Recommended doses based on evidence will also be discussed. Looking forward to sharing this information with you.

References:

  1. Yan F, Polk DB. Probiotics and immune health. Curr Opin Gastroenterol. 2011;27(6):496-501.
  2. Hatakka K, Savilahti E, Ponka A, et.al. Effect of long-term consumption of probiotic milk on infections in children attending day care centres: Double blind, randomized trial. 2001:322;1327.
  3. Hojsak I, Snovak N, Abdovic S, et.al. Lactobacillus GG in the prevention of gastrointestinal and respiratory tract infections in children who attend day care centers: A randomized, double-blind, placebo-controlled trial. Clin Nutr. 2010;29(3):312-316.
  4. Martineau AR, Jolliffe DA, Hooper RL, et.al. Vitamin D supplementation to prevent acute respiratory tract infections: Systematic review and meta-analysis of individual participant data. Br J Med. 2017;356.
  5. Gysin DV, Dao D, Gysin CM, et.al. Effect of vitamin D3 supplementation on respiratory tract infections in healthy individuals: A systematic review and meta-analysis of randomized controlled trials. PLoS One. 2016:9.
  6. Martineau AR, Hanifa Y, Witt KD, et.al. Double-blind randomized controlled trial of vitamin D3 supplementation for the prevention of acute respiratory infection in older adults and their carers (ViDiFlu). 2015;0:1-8.
  7. Hemila H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Libr.
  8. Hemila H. Vitamin C and common cold incidence: A review of studies with subjects under heavy physical stress. Int J Sports Med. 1996;17(5):379-383.
  9. Moreira A, Kekkonen RA, Delgado L, et.al. Nutritional modulation of exercise-induced immunodepression in athletes: A systematic review and meta-analysis. Eur J Clin Nutr. 2007;61(4):443-460.
  10. Hemila H. Vitamin C supplementation and common cold symptoms: Factors affecting the magnitude of the benefit. Med Hypotheses. 1999;52(2):171-178.
  11. Allan GM, Arroll B. Prevention and treatment of the common cold: Making sense of the evidence. 2014:186(3):190-199.

Special thanks to Stephanie Cailor, PharmD Candidate for her help in preparing these materials!