Symptoms of allergies include itchy eyes, nose or throat, sneezing, nasal congestion or a runny nose, coughing and postnasal drip, dark circles under the eyes, watery eyes, red-rimmed eyes, or crusting of the eyelids, and in children, a crease in the nose caused by the frequent upward rubbing of the nose (“allergic salute”).  There are many secondary health concerns of allergies which include developing asthma, sinus infections, ear infections, or bronchitis.   Here are some great tried and true measures you can take to keep your symptoms under control – broken down into four steps:  1) minimize exposures to what is causing the allergic reaction; 2) control histamine levels; 3) enhance/heal mucus membranes; and 4) lower inflammation.

One:  Learn what you are allergic to and minimize exposure. We frequently do testing in our office so we can help patients identify what substances – animal dander, pollens, molds, etc. they are reacting to.  We also perform food allergy testing.  People who eat foods they are reactive to, develop less tolerance to the environmental substances they are allergic to so that the allergic reactions can be more severe and last longer.  The bottom line, a triggered immune system (creating inflammation in the body) is not a healthy thing be it from food or environmental sensitivities/allergies.

We also recommend working hard to keep one’s home as allergen free/reduced as able, especially during times of higher pollen counts.  This means keeping doors and windows closed, shower and washing your hair before bed to remove pollens from the body, changing one’s clothes after being outside for extended periods of time, and limit outdoor activity, especially on windy days.  Using a HEPA air filter is paramount in the house and if dander or dust mites is one of your allergies, using protective coverings on pillows and bedding.

Two:  Control histamine levels – naturally or Western medicine style.  When an allergen (substance one is allergic to) lands on the mucus membranes lining the nose, a chain reaction starts.  Mast cells and basophils (a type of white blood cell), located in the nasal tissue (as well as the lungs, eyelids, gut, ear, and skin) will release histamine and other chemicals that will start the swelling of the mucus membranes and leakage of fluid creating nasal congestion, the tickling/itchy feeling in ears, nose, and throat, asthma, skin rash, etc.

It is important for allergy sufferers to know that antihistamines – Benadryl, Zyrtec, Claritin, Allegra, etc., do not stop histamine being released.  What they do is bind up histamine receptors on cells, blocking them from up-taking the released histamine into the cells, producing the plethora of symptoms above.  But, honestly, they can work at controlling symptoms.  A substance we encourage our patients to use is quercetin.  Quercetin is a natural substance that helps block the release of histamine from basophils and mast cells, thus minimizing allergic bursts of reactivity. Quercetin also has an anti-inflammatory effect of blocking the production of leukotrienes and prostaglandins.  Quercetin can be found in green tea, red wine, apples, onions, tomatoes, green peppers, and broccoli. However, as a large amount of it is required to produce a positive effect, it is better to take a quercetin supplement. The recommended dose is 600mg – 2000mg taken 3-6 times daily.

Vitamin C is a natural antihistamine and helps detox histamine. Studies found that taking 2 grams of vitamin C daily lowered blood histamine levels 38 percent in healthy adults in just one week.  It is believed that magnesium ascorbate is the best form of C to use as an anti-allergy formula.  Magnesium is “nature’s calcium channel-blocker”, and by helping to prevent entry of calcium into mast cells and basophils, may lessen allergic histamine release.

Three:  Enhance/heal mucus membranes.  Proper hydration is one of the most important things one can do to protect mucus membranes.  When hydrated, fluid can flow more easily (runny nose, tearing eyes) and naturally rid the body of irritants.  When dehydrated, it is easier for things to stick to the nasal passages and start the allergic response.  Use of the neti-pot or nasal lavage device is another useful tool of using salt water/saline to heal irritated and swollen nasal passages as well as remove irritants and allergens breathed in and excess mucus created by them.  Humidification, especially when living in dry, arid areas such as Durango, is another important step to take in your home.  A natural product that works on the immune system by strengthening mucus membranes as well as stimulates immune cells such as natural killer cells is a species of yeast called Saccharaomyces cerevisiae, the main source of nutritional yeast or Brewer’s yeast.

Probiotics are beneficial bacteria that live in our gut and help us digest our food, absorb nutrients, push out potentially harmful bacteria, and enhance our immune system.  By enhancing the “mucosal barrier” of the gut, research has shown us we are more tolerant, i.e. less reactive, to allergic substances when exposed.   Probiotics occur naturally in fermented foods such as yogurt or sauerkraut.  Doses vary from source to source, and high doses have been shown to be dangerous to people with heart valve disease, but most agree that 1-5 billion active cultures is a good range.  Another thing to consider is a good mixture of beneficial bacteria, including L. acidophilus (DDS-1 is the strain most researched), L. rhamnasus, L. plantarum, B. longum, and B. bifidum.

Four:  Lower inflammation.  There are a plethora of natural substances that help lower inflammation in the body.  Quercetin and vitamin C were discussed above.  Other natural substances accepted by most health care providers due to the enormous body of research showing their effectiveness in lowering inflammation and improving a healthy immune response are omega 3 oils (cod, salmon, krill, tuna oils).   Fish oils have the ability to block prostaglandins contributing to inflammation and the histamine release.  Doses that help with allergies are around 2000-4000mg daily, with doses much higher being used for other inflammatory conditions.

When these measures fail to keep allergies at bay. I believe this is an area where integrative medicine can shine.  Most allergy sufferers do find great relief with the measures discussed above.  Others at the more extreme end may only find relief by seeing an allergist for allergy shots.  Many who do not respond to the above tactics are well served by working with a knowledgeable and licensed practitioner.  Using herbal and homeopathics prescribed can be helpful.  We frequently use intravenous (IV) nutrition/vitamin C or ozone to successfully calm down a depleted or over-reactive immune system.  Acupuncture, NAET treatments, acupressure, and biofeedback are also successful modalities.  The take home is  ̶  there are many ways that have been beneficial to allergy sufferers, so if you are one, don’t be discouraged and seek help if what you’re doing isn’t working for you.

Renae Blanton, MSN, ANP is a Family Nurse Practitioner at Sonas Integrative Medical Center.  She specializes in integrative family medicine with a focus on environmental issues such as lead toxicity, anti-aging, women’s health and chronic disease and illness.  She can be reached at 970-247-2500 or sonasimc@yahoo.com.

I love spring!  Like many, I am dusting off the bicycle and hitting the road and digging out my hiking shoes from the back of the closet and going for some beautiful hikes.  I know there are many out there who are not winter fans and have been spending more time on the couch than working out.  There are many locals who are training for the Iron Horse or are preparing for a race season – be it running, biking or triathlons.  Whether just starting a workout program or ramping up the intensity, we all want to recover faster and perform our best.

As an integrative practitioner of family medicine, in addition to working with chronically ill people using intravenous (IV) nutrition, I have worked with athletes to improve their performance and to speed their recovery.  The benefits of IV nutrition are immeasurable and there is very little risk.  Here are some testimonials:

“After several months of intensive training, traveling, and racing I felt like I was digging myself in a big hole of fatigue.  After going to Sonas and getting a Myers’ cocktail I felt fully recovered!  It was followed by nearly two weeks of phenomenal training and racing.”   – Ashlie Kinton-Angel, PT, cyclist, and endurance tri-athlete

“I received Sonas’ nutritional IVs prior to the Boston marathon.  I recovered faster than I ever did, I felt great, ran a great race – my best Boston ever.  I wouldn’t run a marathon without it ever again!”   – Jay Ciotti, MD, family physician and marathon runner

“I have been on IV vitamin therapy for about a year now.  I cannot tell you how important this therapy is.  Life begins and dies in the gut.  Most individuals I have found, as a holistic practitioner, have some problems with their digestion and subsequently with their absorption of essential minerals and vitamins. One of the other problems is the foods we eat. Most of the foods we eat these days are void of the nutrients we need to support our system especially if the body is stressed by lifestyle or through vigorous exercise.  Intravenous supplementation goes right into the blood stream and bypasses the gut so the minerals and vitamins are much more bioavailable.

“As far as how it improved my quality of life, I was stressed out and my body could not maintain health because of gut issues.  Renae and her IV’s have actually been a life saver to me.  I would recommend this therapy to anyone as we all need some help with our health!”   - John A. Rothchild, DDS, Holistic Dentist

To understand more on how this works and if this treatment may be good for you, read on.

What is a Myers’ Cocktail, and what conditions does it address?

A Myers’ “Wellness” Cocktail is a nutritional “cocktail” given intravenously (IV), or through a vein.  It consists of magnesium, calcium, various B vitamins, and vitamin C.  The Myers’ Cocktail has been used to treat general fatigue, chronic fatigue syndrome/fibromyalgia, relieve acute asthma attacks, upper respiratory tract infections, chronic sinus infections, seasonal allergies, migraine headaches, muscle spasms, menstrual cramps, as well as to support recovery from endurance athletics.  Many relatively healthy patients choose to receive periodic Myers’ Cocktail injections because it enhances their overall well-being for variable periods of time.

This cocktail is named after John Myers, a physician from Baltimore, Maryland.  He treated patients with IV nutrient therapy for over 25 years. Since then, thousands of patients nationwide have received this cocktail with great benefits.

How does IV Nutrient Therapy Work?

IV administration of nutrients can achieve blood concentrations not obtainable with oral (pills or liquid), or even intramuscular (IM) administration. For example, an IV of Vitamin C can raise the blood levels 50 – 100 times higher than what a person can do taking it orally.  Because of this, a person doesn’t develop diarrhea, and at these higher blood levels, IV vitamin C can exert effects similar to pharmaceutical drugs such as antivirals (e.g. influenza drugs), antihistamines (e.g. Benadryl or Claritin), or smooth muscle relaxants (e.g. asthma and angina drugs).

IV nutrient therapy may be more effective for correcting nutrient deficits inside cells, where they are needed.  In certain disease states, the capacity of nutrients to get in and stay inside the cells may be diminished.  IV administration helps get those nutrients inside the cell.  If cells are repeatedly “flooded” with nutrients, the improvement may be cumulative in their ability to heal, and improve their illness/condition.

When treating patients with IV nutrition, some patients get progressively better and after a series of treatments no longer require therapy.  Other patients need regular injections in order to better control and counteract their medical conditions.  In some cases, continued IV therapy may be necessary because a person’s disease state is too advanced to be reversible, therefore ongoing IV nutritional support is recommended.

I’m Tired all the Time or I am getting a Cold. Is a Myers’ Cocktail right for me?

In my practice, one of the biggest reasons we recommend and administer Wellness IVs is because a person is run down, fatigued, under moderate to severe stress or is at the beginning of an illness such as flu or cold.  Many patients respond to treatment with results lasting days to several months.  About 50% of the people we have given IV Myers’ for an oncoming flu/cold/respiratory bug get immediate relief and resolution of their illness.  Others get a significant reduction in illness severity and length.

Patients with chronic fatigue syndrome (CFS) or fibromyalgia usually improve with weekly or twice monthly injections.  In some cases, the improvements are after the first IV, others after 3-4 treatments.  As mentioned above, some patients become progressively healthier and eventually stop treatment.  Other patients maintain periodic injections to help them function better and restore energy.

Other conditions we have treated with good success include depression, recovery from athletic training or endurance events, allergies, drug withdrawal, and menstrual cramps.

What are the side effects, if any?

Does feeling better and having great stamina and energy count as a side effect?  IV Nutrient Therapy is generally very safe and poses minimal if any negative side effects.

Given too fast, an IV may lower blood pressure causing warmth, dizziness or faintness (so we don’t do that!).  The only known allergic reaction to IV nutrients has been when using those with preservatives, and these reactions are quite rare.  Some patients may experience burning at the localized IV site.  As with any injectable treatment, there is always a risk of infection or phlebitis, although it is also very rare.

I have been administering IV nutrients since 1989, am a licensed medical provider in the state of Colorado and have an extensive background in intensive/critical care.  Experience counts if there is ever an urgent or emergent situation, and although chances are quite rare of this occurring it can happen.

How much does a Myers’ Cocktail cost?

The cost of a Meyers’ IV nutritional cocktail is $60 – $75.  If you have more questions or would like to be evaluated to determine if you are a good candidate for IV Nutrient Therapy, don’t hesitate to contact us or schedule an appointment.

Renae Blanton, MSN, ANP is a Family Nurse Practitioner at Sonas Integrative Medical Center and has been administering IV medications since 1989.  She specializes in integrative family medicine with a focus on environmental issues such as lead toxicity, anti-aging, women’s health and chronic disease and illness.  She can be reached at 970-247-2500 or sonasimc@yahoo.com.

To read more information, visit http://www.thorne.com/altmedrev/.fulltext/7/5/389.pdf

So, I go… And, well, what fun!  It was amazing to see families gathered from the youngest to the oldest dancing around the floor enjoying a good old fashioned country western dance, or honky tonk as we called it growing up.  As I watched, I realized it was much more than fun.  Families were connecting and building relationships with each other as well as with their neighbors and relatives.  But what they were also doing – from toddler to ninety-year-old, was moving their bodies – or what we in the health field call “exercising”.

I realize as a family practitioner, passionate about helping people stay healthy and avoid illnesses such as depression, heart disease, stroke, diabetes, obesity, and Alzheimer’s that I have overlooked a wonderful way to encourage my patients to move their bodies.  Dancing, to many, has much more appeal than hanging out at the local gym.  So what are the benefits to dancing?

1.  Physical Fitness.  Thanks to the discovery of Irving Dardik, MD (one of the fathers of interval training and chairperson for the Olympics Committee) and other professional colleagues, we now know that short bursts of accelerating exertion with a resting phase between bursts strengthens and protects our cardiovascular system.  As little as 10 minutes a day of this type of exercise can help one lose weight, lower their blood pressure and cholesterol, help blood sugar, and build endurance, all lowering ones risk of heart attack or stroke.  Dancing will also help build flexibility, balance and coordination, lowering our risk of falling and hurting themselves.  Moving the body lubricates the joints and reduces arthritic pain.  And let’s face it, dancing helps build poise and grace to help us look and feel more attractive.

2.  Intellectual Stimulation and Better Income. The New England Journal of Medicine completed a 21 year study with the finding that dancing can reduce the risk of Alzheimer’s disease and other forms of dementia in the elderly.   For the younger, it will help keep us sharp as well.  This is a wonderful way for creativity to be explored and expressed.  Studies show that kids who have artistic endeavors included in their upbringing are more apt to graduate from high school and attend college.  The national average of a college graduate compare to a high school graduate income is double ($60,000 versus less than $30,000).

3.  Social Development. I mentioned above the obvious positive effects of families spending time together bonding and learning how to communicate by dancing together.  There are plenty of studies that demonstrate that families who do things together tend to have less incidence of divorce and kids tend to do better academically in school and have fewer tendencies to abuse drugs and engage in gang related behavior.

So, get those bodies moving!  For some, exercise is the thrill of a careening mountain bike or a peaceful jog on a nature trail.  But for young and old alike, dancing is a great way to combine physical activity with relationship building and an opportunity to hear some great music from the jukebox or some of our local talent.  Hope to see you on the dance floor!

Renae Blanton, MSN, ANP is a Family Nurse Practitioner at Sonas Integrative Medical Center.  She specializes in integrative family medicine with a focus on environmental issues such as lead toxicity, anti-aging, women’s health and chronic disease and illness.  She can be reached at 970-247-2500 or sonasimc@yahoo.com.

If there was one health issue I could focus on and potentially save thousands of lives, it would be cardiovascular disease. Are you aware that one in three Americans die from heart attack or strokes?  That is almost 34% of all deaths!  It far outranks cancer, kidney disease, infections, and accidental deaths!

Some of the top risk factors for developing cardiovascular disease include: high blood pressure, high cholesterol, smoking, elevated blood sugar, sleep apnea/chronic lack of sleep, and obesity.  What I want to discuss today is a silent killer that many Americans are unaware of – lead.

The presence of lead in the body is associated with SIX times more deaths from heart disease and strokes as compared to those who don’t have lead in their body.

Six times!  That means for every person who dies of a heart attack, there are six more that die of a heart attack who have lead in their body.  Why is this significant?  Because lead can be removed from the body, thus saving lives!

What is lead and where does it come from?  Lead is a naturally occurring metal that has been mined for thousands of years and is still used widely in commercial products.  Lead is a stable metal and accumulates in our tissues (liver, kidneys, muscle, ovaries, prostate, brain, fat) and bones over time and repeated exposure.  Most of us are aware of lead-based paints and water pipes as a source of getting lead in our bodies.  Leaded gasoline is still used by farmers, boaters, and race car drivers.  Lead is in the air we breathe, in our water from brass fixtures (5-7% lead), lead-glazed dishware and crystal, and is in foods and spices from Mexico and China.

The reason lead toxicity is a silent killer is that almost 40% of Americans have lead in their bodies and do not know it.  We know that blood lead concentrations as low at 2 mcg/dl is a public health hazard and causes a significant increased risk of dying from heart attack or stroke.  Levels as low at 4 mcg/dl can cause high blood pressure.  Both the CDC and EPA agree that there is no measurable level of lead in the body which does not cause harm.

Who is at risk for lead toxicity?  We are aware of children’s risk from ingestion/inhalation of above mentioned sources.  Occupations at higher risk of lead exposure include:  electricians, plumbers, painters, ceramicists, ammunition specialists, and paint and ink manufacturers. Workers may not only get lead poisoning on the job but may also bring the lead home to their families. Other populations at risk for lead toxicity include menopausal women/andropausal men, hyperthyroidism, cisplatin chemotherapy, osteoporosis or osteopenia, and vitamin D deficiency.  This is because in these conditions, bone is being turned over, releasing their stores of lead accumulated over the years.

The symptoms of lead (and other metal) toxicity is long.  The checklist we use at our clinic includes:  irritability, excessive itching, depression, rashes, numbness/tingling, metallic taste, cold hands/feet, jittery/nervous, memory problems, frequent insomnia, high blood pressure, chest pain, constipation, constant pain in joints, elevated heart rate, diminished libido, twitching muscles, burning tongue, tremors/shakes, headaches after eating, leg cramps, ringing ears, frequent diarrhea, chronic anemia, frequent heartburn, and nerve pain.

Now that you know this, what can you do?  A blood level of lead is easy to test at any lab and most insurance companies will pay for it.  We recommend this to be done yearly in people over the age of 50 and in people with symptoms.  You will need to ask your primary care provider to order this as most health care providers haven’t learned about this silent killer (despite the release of information in our medical literature).  At our clinic, if we are suspicious of your body having lead toxicity, we will give you medicine to pull the lead (and other metals) from your tissues and then test you – this is actually the most accurate way to test.  If you do have lead toxicity, we encourage you to seek care from a health care provider (such as Sonas) who has had training and expertise in the safe removal of lead from your body.  A website that can provide you more information is http://www.acamnet.org.

(This has been a repeat article, but so worth repeating!)

Renae Blanton, MSN, ANP is a Family Nurse Practitioner at Sonas Integrative Medical Center in Durango.  She specializes in integrative family medicine with a focus on environmental issues such as lead toxicity, hormone therapy for men and women, and chronic disease and illness.  She can be reached at 970-247-2500 or www.sonasimc.com.

If you are more than 10 pounds overweight and experience any of these symptoms, you probably have a toxic load that contributes to your weight problem:  asthma, allergies, brain fog, depression, fatigue, headaches, memory problems, hormonal imbalance, or chronic pain. One of the reasons why is that our kidneys and liver cannot automatically eliminate these fat-soluble toxins – they are designed to recycle fats and oils because the body recognizes them as essential nutrients.  The body can’t tell the difference between a fat molecule and a fat-soluble toxic molecule.  It has been proven that dieting without helping the body purify or detoxify released toxins is a sure way to poison yourself and get fatter.

Purification or detoxification measures help your body by providing support to safely remove toxins while you lose weight.  But before I talk about this, it is important to first talk about how to AVOID the sources of toxins, i.e. CLEAN them from your diet or REMOVE them from your home.  Chlorinated pesticides – one of the top nine classes of toxic compounds – are found in nonorganic beef, nonorganic dairy products, farm-raised fish (especially catfish and salmon), and nonorganic butter.  The U.S. Department of Agriculture has reported the most toxic to most clean fruits and vegetables.  The “dirty dozen”, i.e. highest in pesticides of the most toxic includes (nonorganic):  apples, bell peppers, carrots, celery, cherries, imported grapes, kale, lettuce, nectarines, peaches, pears, and strawberries.  If one has to pick and choose what to buy organic (or not), these should be on your organic list.  The “clean dozen”, i.e. lowest in pesticides and therefore safer to buy nonorganic varieties, includes:  asparagus, avocados, cabbage, eggplant, kiwis, mangoes, onions, papayas, pineapples, sweet corn, sweet peas, and watermelon.

How else can one avoid, clean, or remove your exposure to harmful toxins?  Protect your home!  Avoid bringing into your home outdoor toxins by declaring your home a shoe-free zone.  Don’t permit smoking in your home.  Use unscented detergents and fabric softeners.  Replace your furnace filters every 6 weeks and use a quality air purifier.  Consider replacing carpeting with tile or non-pressboard wood flooring.  Check for mold and remediate if your home has it.  Use a chlorine filter for drinking AND on your showerhead.

So, back to safely detoxifying your body while shedding the pounds… Ironically, the measures that help you detoxify or safely remove toxins will ALSO cause you to lose unwanted weight.   Here is a list:

1. Eat plenty of lean protein with every meal.   Protein deficiency impairs the liver’s ability to clear toxins from the body and lowers your immune system, making you more vulnerable to the effects of toxins.
2. Eat foods that help you battle the toxic effects of toxins.  Foods rich in antioxidants include green tea, broccoli, turmeric, and berries
3. Eat healthy, organic fats.  These include fish, olive, safflower, coconut, and flax oils.  They will help us have healthy hair and skin, sleep through the night without having to wake up and eat, help our brain function and insulate our nerves from injury.  Fats in good balance will reduce inflammation in our bodies.  However if we eat too many fats that turn solid at room temperature – cheese, butter, animal fat – it can create inflammation.
4. Eat less refined sugar – the NO WHITE DIET!  Sugar suppresses our immune function, causes fatigue, and increases our risk of diabetes, heart disease and cancer.  Sugar can harm the liver and contribute to a condition known as fatty liver, a condition common in yo-yo dieters.  When sugar is restricted, studies have shown that liver cells stop dying and normal function can return.
5. Avoid the other WHITE food – breads, pastas, and cereals.  Many people are intolerant or reactive to a protein found in grains called gluten.  Just as importantly, wheat is a simple carbohydrate that breaks down quickly into sugar and raises blood sugar.  By eliminating sugar and grains, one can lose weight almost immediately.
6. One more WHITE food – dairy.  Dairy products are the other most common reactive food.  Some healthy alternatives are rice, almond, or coconut milk.  Many people can tolerate goat, sheep, or bison cheese instead of cow.
7. Keep your body’s main exit moving.  The bowel is the main pathway for waste to leave the body.  If your stool is hard or you are not eliminating at least once a day try drinking more water.  Magnesium is a common deficiency in our toxic world.  Without enough magnesium, the bowel can’t hold onto its water.  Probiotics will make your digestion stronger and psyllium husks or rice bran fiber provide good food for the good bacteria in our gut, fluff up our poop, and toxins will bind to it so your body can expel it.  Green veggies containing chlorophyll, such as spinach, kale, and seaweeds, will help remove toxins such as PCBs.
8. Keep the rest of your body moving too!  Walking and other aerobic exercise is not only good for your heart health, but will improve your circulation, aiding your body’s ability to rid toxins.  Sweating, be it from exercise or the sauna, will take some of the burden off the liver as toxins get released through your sweat.  Don’t forget to stay hydrated!
9. Use the secret weapon:  nutritional supplements! Take a quality multivitamin that contains higher (than RDA) amounts of B1, B2, B6, Magnesium, and selenium, nutrients that are needed by the liver to detoxify and get depleted from our chronic exposures.  Other nutrients that will support the body include Alpha-Lipoic acid, N-acetyl-L-cysteine, and vitamin C.  Nutrients that will help you burn fat include capsaicin (red pepper) and conjugated linoleic acid, an essential omega-6 oil.  There are a host of other nutrients that can be helpful.

When undergoing a weight loss or new exercise program, I always recommend working with a licensed and knowledgeable health care provider to help you safely and effectively reach your goals.  Protect yourself and your family by removing toxins from the home and the pantry as discussed above.  Just by incorporating the measures above, you may find your energy and stamina return while losing unhealthy and unwanted weight.  Good luck and I wish you the best of health in 2012!

Renae Blanton, MSN, ANP is a Family Nurse Practitioner at Sonas Integrative Medical Center in Durango.  She specializes in integrative family medicine with a focus on environmental issues such as lead toxicity, hormone therapy for men and women, and chronic disease and illness.  She can be reached at 970-247-2500 or www.sonasimc.com.

Post comments and answers either in our comments sections or on our Facebook page (https://www.facebook.com/pages/Sonas-Integrative-Medical-Center/241621760305)  to the questions at the end of the article and you’ll be entered to win a $10 gift card from April’s Garden! Contest ends 12/31/11.

Eating Well (and Healthy) Secrets for the Holidays!

I love the holidays!  It is a time when we tend to do a better job at expressing gratitude to our situations and loved ones around us.  It is a wonderful time to connect with friends and family.  And what about those parties!  Unfortunately, we have less control over food choices at these parties, especially around the dessert table.  This is a great time to share some secrets on taking better care of ourselves through the holidays.

It is very easy to give up our routine to juggle all the extra activities that come with the holidays.  If you can hold onto healthy routines such as adequate sleep, good hydration, eating regularly, exercising and avoiding excess alcohol, they will help you stay energized and healthy.  And, even though I hate to say it, sometimes saying “No” to invites – back to healthy boundaries and self-care – is a good choice.

When walking the buffet table at a party, using the 10-minute rule can be helpful.  If there is something on the table that is calling your name, just walk away for 10 minutes.  Sugar cravings can be helped with eating protein with all meals and snacks.  A supplement that can help with cravings and balancing sugar is chromium picolinate (200 mcg with meals).  Other supplements that can help regulate sugar include:  vitamin C, cinnamon, gymnema sylvestre, and vanadium.

My favorite sugar substitute while cooking is semi-soft dates.  At a 1:1 substitute ratio for sugar, they are a whole food that is high in fiber, vitamins, and minerals.  Here is a list of healthy sugar substitutes that work well, and won’t raise your blood sugar levels as much as sugar:  agave syrup, stevia powder, xylitol, honey, and black strap molasses.

To use oil or not while cooking… There are some wonderful studies that demonstrate cooking with oils such as coconut and olive oil at baking temperatures are safe and healthy as opposed to cooking at higher temperatures, such as frying.  With that said, mashed bananas, applesauce, prunes, or plain yogurt are excellent alternatives for cooking oil when baking muffins or cakes.  Substitute 1:1 in grandma’s chocolate cake recipe – no one will know the difference!

Happy Holidays!  May your season be blessed with wonderful memories and great health.  Wishing you and yours many blessings for 2012.

Renae Blanton, MSN, ANP is a Family Nurse Practitioner at Sonas Integrative Medical Center in Durango.  She specializes in integrative family medicine with a focus on environmental issues such as lead toxicity, anti-aging, women’s health and chronic disease and illness.  She can be reached at 970-247-2500 or www.sonasimc.com.

Test your knowledge!

Post comments and answers either in our comments sections or our facebook page (https://www.facebook.com/pages/Sonas-Integrative-Medical-Center/241621760305)  to the following questions and you’ll be entered to win a $10 gift card from April’s Garden! Contest ends 12/31/11.

1. You’re at a holiday party and that triple chocolate cake is calling your name. What do you do?
   1. Eat the entire cake – you deserve it right?
   2. Hold your breath until you pass out, not only avoiding eating the cake but also giving your host quite a scare
   3. Step away from the table for 10 minutes – now do you still want a piece of that cake?
2. What’s your favorite sugar substitute?
   1. Semi-soft dates
   2. Stevia powder
   3. Agave

1. Frequent hand-washing.  Statistically, most people catch cold not from breathing in the virus, but from direct contact with a surface or person with the virus.  We keep hand sanitizer handy for when the sink isn’t available and love the courtesy wipes the grocery stores provide to wash down the shopping cart handles.

1. Provide time for rejuvenation.  This means getting enough sleep – most kids need 9-12 hours nightly; adults 7-9.  While we are sleeping, the body can focus on stimulating the immune system to deal with the “invaders” we were exposed to during the day and boost our immune system to protect us.  Other relaxing activities that can stimulate the immune system include gentle aerobic exercise, yoga, meditation, or tai chi.

1. Watch your (and the kids’) sugar intake.  As little as one teaspoon of sugar will depress the immune system for 5 hours. There is a reason why so many kids get sick after a birthday party!  Excessive alcohol consumption will also reduce your body’s immune system.  Substitute sugary snacks for fruit, especially citrus fruits like oranges, and blueberries.  These sweet tasting fruits are power-packed with nutrients such as bioflavonoids and vitamin C that help the body fight viruses and boost the immune system.

1. The family that supplements together stays healthy together!   The bottom line is, it is difficult to get enough nutrition from the healthiest of diets, much less a bit extra when trying to support or boost the immune system.  The top four nutrients we recommend are a good quality multivitamin, cod/fish liver oil, probiotics, and vitamin D.  Both cod/fish liver oil and probiotics have been proven to not only boost the immune system and reduce inflammation, they are helpful for those with allergies and asthma.  Vitamin D, in addition to bone health, is paramount for immunity and has an anti-viral effect.

1. Reduce stress in your life.  Juggling a full work schedule and getting kids to their activities AND eating wholesome nutritious meals AND getting homework and housework done AND getting enough sleep can challenge even the best organized parents.  But it isn’t impossible.  Sometimes it means saying no and working on doing less well instead of juggling many things poorly.   Our household is an example – with our daughter involved in music, sports, drama, and Girl Scouts, weekends and holiday breaks are intentionally “unplanned”.    We rarely plan anything early morning so that sleep can be caught up on, family time is the main priority and we let go of trying to do too many family outings while school and extracurricular activities dominate.  While it may not be a formula that works for your family, it is an example of healthy boundary setting and prioritizing needs and wants that work in a way to keep everyone in the family healthy.

May we all have a healthy fall and winter!  It is hard to believe that something as simple as moderation of sweets, alcohol, and “doing” coupled with good exercise, sleep and diet can do so much, but it really does work – most of the time.

Renae Blanton, MSN, ANP is a Family Nurse Practitioner at Sonas Integrative Medical Center.  She specializes in integrative family medicine with a focus on environmental issues such as lead toxicity, anti-aging, women’s health and chronic disease and illness.  She can be reached at 970-247-2500 or sonasimc@yahoo.com.

We are not talking steroids or the doses that body builders use to enhance their sports performance.  In fact, taking very large doses of testosterone and/or steroids can increase one’s risk of disease and health complications.  Many still believe that testosterone replacement therapy can increase one’s risk of developing prostate cancer.   With Harvard University leading the pack, there have been multitudes of studies that have definitively proven this to be false. In fact, testosterone can be life-saving and life-enhancing and is promoted by most leading institutions of health.

Here are some facts you should know: 1) A study followed men over the age of 40 for five years and found that men with low testosterone levels were 88% more likely to die; and 2) Another study demonstrated that there was a reduction of death for all causes in men whose testosterone levels were normal, regardless if that happened naturally or supplemented.  The running joke at our clinic is that while drinking coffee may reduce your risk of developing prostate cancer, testosterone can do this AND improve your libido – and a slew of other benefits!

What are those “other benefits”?  Maintaining testosterone levels in a normal range can reduce risk one’s risk of heart disease, Alzheimer’s, and can lower cholesterol levels.  A normal testosterone level also improves blood sugar which can prevent the development of diabetes or metabolic syndrome or help control it.  In addition to improving libido and sexual function, normal testosterone levels can further enhance vitality by decreasing depression, increasing muscle mass and strength and reducing fat on the body.

We always recommend testosterone testing.  The test to request from your health care provider is a blood “free” testosterone level and should be done while fasting.  This is the active form of testosterone.  Unfortunately, many unwittingly order a total testosterone, which is the inactive form of testosterone and can be normal while one’s actual active “free” testosterone levels are quite low.  Also, make sure that the lab breaks down normal levels per decade of age as normal levels decrease with age – an eighty-two-year-old should have a different “normal” level than a twenty-eight-year-old.

In addition, we prefer a panel that also measures DHT (a testosterone metabolite) levels and estrogen levels.  Testosterone can break down into these two substances.  If DHT is high, this can increase one’s risk of developing benign prostate enlargement.  Saw Palmetto, a popular herb men take to treat enlarged prostate symptoms, prevents the conversion of testosterone to DHT.  Elevated estrogen levels can cause breasts to grow, decrease libido, and has been associated with prostate and lung cancer.  Elevated estrogen levels can also increase blood sugar and make one more susceptible to diabetes.

We also like to measure 3-beta- and 3-alpha-Adiol levels.  Just like women make healthier and protective estrogen metabolites and unhealthier estrogen metabolites, men produce healthy and unhealthy testosterone metabolites that can decrease or increase the risk of developing prostate cancer.  As there are things one can do to make these levels the healthiest they can be, we prefer the holistic approach to testing and maximizing prostate health.

Are there risks associated with testosterone replacement therapy?  Too little testosterone increases one’s risks of disease and cancer and too much testosterone can too.  Risks can be minimized or eliminated by a few simple steps.  First, insist on the comprehensive testosterone metabolite test and estrogen level discussed above – this may mean seeking help from someone else more knowledgeable than your family provider.  Second, avoid pill-form or injectable form testosterone.  When taken orally, the testosterone will go to the liver first and can cause cholesterol levels to increase instead of decrease.  When injected, the testosterone levels are high for the days after the injection and low in the week(s) before the next injection, instead of a constant normal.  The preferred route is topical/cream application.

Checking testosterone levels periodically will help avoid the complications of too much testosterone.  An ideal goal is to be 70-80% “normal range” for your age.  Higher than normal levels of testosterone can cause elevated blood counts, liver inflammation, decreased sperm count, high cholesterol, and an increased risk of heart disease.  Blood counts, liver enzyme tests, thyroid test, cholesterol levels, and a PSA should be done occasionally.

Again, testosterone can literally save lives, and can definitely improve health and vitality for men.  But, like any drug or hormone, safety should be monitored by a knowledgeable provider to eliminate unnecessary risks.  Wishing all the men out there health and vitality!

Renae Blanton, MSN, ANP is a Family Nurse Practitioner at Sonas Integrative Medical Center.  She specializes in integrative family medicine with a focus on environmental issues such as lead toxicity, anti-aging, women’s health and chronic disease and illness.  She can be reached at 970-247-2500 or sonasimc@yahoo.com.

Where:  Whole Expo, La Plata County Fairgrounds

Inflammation in the body increases one’s risk of developing heart disease almost 10-fold. It is also associated with pain, cancer, infection and chronic disease. Learn how to identify the presence of inflammation in your body, some of its causes, and ways to naturally reduce this silent killer.

We have limited first-come, first-serve tickets available at Sonas if you would like FREE access to the Expo and to hear Renae speak.

Renae Blanton, MSN, FNP has over 20 years of experience in helping patients reach their health goals. She is owner-practitioner at Sonas Integrative Medical Center where she focuses in Anti-aging medicine, Bio-identical Hormones for men and women, family medicine, acute and chronic disease, and environmental issues such as heavy metal toxicity and detoxification.

As we move into fall, leaving endless summer days behind us, it seems appropriate to talk about a “sunshine vitamin” that can help you prevent illness all year long.  Have you noticed that you ache or hurt more in the winter, or catch a cold or flu more often?  Many of us escape the cold and dark by seeking a warmer climate.  It is not coincidental that fatigue, achy muscles and bones, including arthritis and low back pain improve when we take that trip to a warm sunny locale.  And it is not a coincidence that the rate of influenza is highest in winter and early spring.  Vitamin D deficiency, which is a hormone our body makes from sunlight, is directly linked to musculoskeletal pain and a host of other conditions including influenza, heart disease, high blood pressure, osteoporosis and cancer.  Even in Colorado, I am seeing vitamin D deficiency in epidemic proportions.

What is this mystery vitamin that is really a hormone? Vitamin D’s most notable role is to stimulate the absorption of calcium and phosphorus.  Vitamin D is required for the intestines to absorb calcium from our diet and it promotes calcium reabsorption in the bones, preventing bone loss and osteoporosis.  Additionally, vitamin D influences cellular functions and growth, immunity, muscle strength and coordination, reduction of C-reactive protein and interleukins (markers of inflammation such as vascular/heart diseases and arthritic conditions), and apoptosis/cell death (signaling cancerous cells to stop growing).

How do we make Vitamin D? Vitamin D is produced in our bodies when ultraviolet B (UV-B) sunlight or tanning bed light hits our skin and causes a cholesterol derivative in the skin to change to vitamin D3 (cholecalciferol).  Cholecalciferol is then transported to the liver and then the kidneys, where it is converted to the active form of vitamin D3, calcitriol.

However, UV-B does not penetrate glass, so exposure while driving or sitting by a sunny window does not help produce vitamin D.  The use of sunscreen with an SPF 8 or greater inhibits the amount of Vitamin D we make by over 95%. People with dark skin, obesity, and who are older have a decreased ability to produce vitamin D, thus are at increased risk of vitamin D deficiency.  Other people at risk of deficiency include those with malabsorption problems – including those who have had part of their digestive system removed, Crohn’s disease, and cystic fibrosis.  Disorders of the liver or kidneys result in impaired conversion of cholecalciferol into the usable vitamin D compounds.

What happens if I am deficient? The classic condition associated with vitamin D deficiency is rickets – symptoms include bone pain, dental problems, muscle loss, increased tendency for fractures, skeletal deformity (e.g. bowed legs), and low blood calcium levels.  The second most known ailment attributed to vitamin D deficiency is osteoporosis.  I have mentioned that low back pain and other muscle and bone pain can be attributed to vitamin D deficiency; fibromyalgia is frequently improved with correcting Vitamin D deficiencies.  Vitamin D deficiency is also linked to psoriasis, high blood pressure, heart disease, thyroid dysfunction, chronic fatigue, depression, blood clotting abnormalities, deafness, insomnia, vision loss, schizophrenia, autism, insulin-dependent diabetes, lupus, rheumatoid arthritis, periodontal disease, Grave’s disease, decreased glucose tolerance, insulin insensitivity and cancers including colon, breast, prostate, and melanoma.  Vitamin D has become a hallmark integrative treatment for infections such as influenza and supportive cancer care.

It is getting dark now, what do I do? Get tested! As vitamin D deficiency is common and linked with many diseases, be proactive!  The normal range is 30.0 to 100.0 ng/mL.  In our integrative circles, we believe that levels between 60-80ng/ml are optimal.  A recent study released looking at women and breast cancer discovered that women who had vitamin D levels 52 ng/ml and higher had one-half the incidence of breast cancer than women with lesser levels. If your levels are less than 60ng, supplement!

In November 2010, the U.S. Institute of Medicine determined new daily tolerable upper limits for vitamin D.  To use doses higher than this, which we do in integrative medicine, it is imperative to work with a knowledgeable provider and to have your levels checked regularly.

Infants 0-6 Months:             1000 IU

Infants 6-12 Months:           1500 IU

Child 1-3 Years:                   2500 IU

Child 4-8 Years:                   3000 IU

Child/Adult 9 and older:      4000 IU

Vitamin D is fat soluble and is stored in the blood and fat tissue.  Vitamin D is absorbed better when taken with vitamin E.  In summer months, 15 minutes of sun exposure to face, hands, and arms (without sunscreen) two to three times a week usually is enough and does not require supplementation.  Tanning beds (which are not recommended because we really don’t know what all the consequences are) can produce vitamin D in the skin if the highest UV-B: UV-A ratio is used.

Other than oil fish such as cod, tuna and salmon, vitamin D is not plentiful in the diet.  Foods that are fortified with vitamin D include milk (but not yogurt or most cheeses), orange juice, soy milks, margarines, and breakfast cereals.  Other food sources include eggs, mushrooms and algae.

Cod liver oil is very rich in vitamin D, with one tablespoon supplying 1,200 – 1,400 IU.  Because we worry about mercury levels in fish, and especially from fish livers, I recommend choosing a cod liver oil supplement that is of high quality and has been tested for mercury levels (thus usually costs a bit more) – there are some decent tasting brands out there!  Fortified milks usually contain about 100 IU of vitamin D per cup, with cereals and eggs containing less.  Three ounces of tuna has about 200 IU vitamin D; 1.75 ounces of sardines, 250 IU; and 3.5 ounces of salmon, 360 IU.

Can’t Vitamin D be toxic? Toxicity from vitamin D is very unlikely in healthy people at intake levels less than 5,000 IU/day and has not been observed from sun exposure.  In general, chronic ingestion of 50,000 IU to 100,000 IU daily of vitamin D is required to produce hypercalcemia (high blood levels of calcium).  However, people with William’s syndrome (genetic defect in vitamin D metabolism), primary hyperparathyroidism, sarcoidosis, tuberculosis, lymphoma, and people taking thiazide diuretics need to consult a qualified practitioner before supplementing with vitamin D because of the risk of hypercalcemia.  The symptoms of vitamin D toxicity include muscle pain and weakness (from hypercalcemia), increased urination, nervousness, confusion, and arrhythmia. Hypercalcemia left undetected can cause calcification of soft tissues, including the kidneys, blood vessels, heart, and lungs.

Tax write-off? Can we write off that vacation to a warm, sunny place as a medical expense?  You will need to ask a CPA that.  But I do know that vitamin D deficiency is epidemic.  We can get vitamin D through sun, diet, and supplementation.  To treat and prevent many illnesses including cancer, heart disease, high blood pressure, arthritis, muscle aches and pains, osteoporosis, malabsorption problems, or kidney or liver problems, it is essential to get your levels checked by a healthcare practitioner, who can prescribe higher doses for you if needed.

Renae Blanton, MSN, ANP is a Family Nurse Practitioner at Sonas Integrative Medical Center.  She specializes in integrative family medicine with a focus on environmental issues such as lead toxicity, anti-aging, women’s health and chronic disease and illness.  She can be reached at 970-247-2500 or sonasimc@yahoo.com.