Amla: Indian Gooseberry (Emblica officinalis)

Indian Gooseberry is an unusual, translucent fruit found in shades of yellow, green, red, or black. Berries may be perfectly round or oval and elongated and contain abundant, tiny edible seeds. The flavor ranges from tart and sweet to moderately sour.
Gooseberry is abundant in vitamin-C, and contains B-vitamins, calcium, phosphorus, iron, and beta carotene. A powerful antioxidant, Amla helps prevent and repair damage caused to cells by free radicals. Two other compounds in Amla, flavones and anthocyanins are noted for their beneficial health effects against cancer, aging, inflammation, and neurological diseases.

In Ayurvedic Medicine, both dried and fresh Gooseberry fruits are used alone or in combination with other plants to support health and treat a variety of medical conditions. Some of the many health benefits or effects include:

• Fortifies the liver and helps flush toxins from the body
• Balances stomach acid
• Helps regulate blood sugar
• Reduces inflammation
• Healing ulcers
• Supports heart health
• Manages fever, coughs, bronchitis or asthma

Gooseberry is of interest to researchers and health practitioners for its role in managing diabetes, prevention and treatment of certain cancers and heart disease, and its protective effect on brain health. In fact, several researchers revealed that various extracts and herbal formulations of Amla have potential therapeutic benefits and the results are similar to standard drugs. It's important to consult with Dr. Bossio to determine the right amount of an Amla supplement.
Look for Indian Gooseberry in international grocery stores and enjoy the fruit as part of a healthy diet.

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References

Garlic: Good for Your Heart!

It may not smell like a lily, but Garlic (Allium sativum) is an edible bulb from the lily family. Fondly known to herbalists as "the stinking rose", for centuries, there has been many traditional medicine uses for Garlic, including treatment of skin conditions, immune support, antimicrobial and, to reduce risk for cancer and heart disease. In fact, Garlic is one of the most widely studied herbal supplements for its beneficial effects on the heart.

Garlic contains several vitamins and minerals that support heart health, including vitamin B6, vitamin C, manganese, and selenium. But it's the chemicals that give garlic its pungent odor that scientists believe are the source of the herb's heart health-promoting effects. Garlic is rich in the allicin, alliin, and ajoene -- antioxidant compounds that help reduce the risk for cardiovascular disease.

Studies on garlic and the cardiovascular system typically use garlic powder, oil, or aged extracts. To date, the effects of garlic on the heart that are supported by science include:

• Slows the development of atherosclerosis (hardening of the arteries)
• Reduces blood pressure
• Reduces triglycerides and therefore lowers total cholesterol

The amount of active compounds supplied by garlic supplements can vary because allicin is very sensitive to things such as air and heat. For example, aging garlic to reduce its odor also reduces the allicin present and compromises the effectiveness of the product.

Generally safe for most adults, taking a garlic supplement can cause heartburn, upset stomach, an allergic reaction, and breath and body odor (common with raw garlic). Garlic should not be taken by persons who are preparing for surgery or who have bleeding disorders because it can impair the body's ability to form blood clots.

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References

Sleep: Essential for Mind-Body Health

Adults and children alike are spending more time awake late at night to study, work, or have fun. All those late nights may be slowly killing us. More than 20 years of research shows us that sleep is vitally important to physical and mental health.

Most of what we know about sleep and health comes from studies of what happens to the mind and body when we don't sleep enough, or at all. In animal and human studies, living without sleep for even a few months resulted in death. Sleeping fewer than 8 hours a night on a regular basis is associated with increased risk for diabetes, heart disease and stroke, depression, colds and flu, and obesity.

While We Are Sleeping...

Sleep affects brain chemistry and has an important role in the functioning of the nervous, immune and endocrine systems. During sleep we develop and reinforce neural pathways involved in memory, learning, and emotion. New research suggests sleep helps flush toxins from the brain.

While we are sleeping, the body manufactures hormones that repair damage caused by stress and the environment in which we work and play. Growth hormone cleanses the liver, builds muscle, breaks down fat, and helps normalize blood sugar. We also produce hormones that help fight infections. If we aren't getting sufficient sleep, we get sick more often and take longer to recover. Lack of sleep increases inflammation, which is has been linked to heart disease and stroke.

Skimping on shut-eye is linked with obesity in adults and children. Lack of sleep interferes with the levels of ghrelin and leptin, metabolic hormones that signal when you're hungry and when you're full.

The amount of sleep you need varies based on age, activity level, quality of sleep, and genetics (e.g., some of us really are night owls). Infants typically require 14-15 hours of sleep per 24-hour period; young children about 12 hours; teens about 9 hours, and most adults 7-9 hours. A general rule of thumb for determining your sleep requirement: If you do not wake feeling refreshed, you may not be getting enough sleep.

Tips For A Good Night's Sleep

1. In the sack for sleep and sex only. Regular sex can improve sleep quality so don't use your time between the sheets to deal with daily hassles--take that outside of the bedroom (or record in a journal). If you don't feel sleepy, leave the room and do something relaxing until you feel drowsy, (see my Natural Therapies for Sound Sleep in this newsletter). Then, go back to bed.
2. Set a sleep schedule. This includes a soothing pre-sleep routine, such as a warm bath, reading or gentle yoga. Go to bed and wake at the same time each day. This entrains your body rhythms, making it easier to fall asleep. If you need a nap, get it in before 5:00 PM; limit to 20 minutes.
3. Surround yourself with cave-like ambiance. A sleeping space should be quiet, dark, and cool (between 60-72°). If you do shift-work, use blackout shades or an eye mask. Remove electronic devices, computers and TVs from your room. Research shows that use of digital devices within an hour of bedtime has a negative effect on sleep quality.
4. Let the light in early and exercise regularly. Natural light helps regulates hormones that promote ideal sleep-wake patterns. Open the curtains as early as possible and get outdoors during the day. Also, exercise during the day or early evening makes it easier to fall asleep and increases the amount of deep sleep obtained.
5. Eat a Light, Last Meal of the Day. A light dinner eaten 2-3 hours before sleep is ideal. A full stomach interferes with sleep as the body works at digestion. Steer clear of spicy or fatty foods that can cause heartburn. If you need a bedtime snack, combine a carbohydrate and protein, such as almond butter on toast, Greek yogurt with granola, or hummus and veggies. Avoid products containing caffeine, sugar or nicotine as their effects can last several hours.

Are You Sleep Deprived?

You don't have to pull "all-nighters" to become sleep deprived. A sleep debt of just 1-2 hours a few nights a week can affect your health and performance.To become fully well-rested and regain energy after a sleep debt, get an extra hour of sleep each night for one week.

If you experience any of the following signs of sleep deprivation, talk to Dr. Bossio about natural approaches to getting your sleep back on track.

• Daytime drowsiness; fatigue
• Poor memory; difficulty concentrating
• Changes in appetite
• Difficulty dealing with stress
• Irritability
• Muscle tension; impaired vision
• Increase in accidents or clumsiness

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References

Holy Basil (Ocimum sanctum or Tulsi)

Holy basil (or Tulsi), with its astringent taste and powerful aroma, is not the sweet basil you use to season marinara sauce. And it is very different from the basil used in Thai cuisine. Cultivated in the Southeast Asian tropics, holy basil has long been considered sacred in India where it is still used in worship services. For centuries, holy basil has been used in Ayurvedic therapies to treat a wide range of ailments including respiratory conditions, skin conditions, inflammation, microbial conditions, infertility, and psychological distress.

Modern scientific research is now demonstrating its beneficial effects. Evidence suggests that Tulsi offers protective benefits against physical, environmental/chemical, metabolic, and psychological stress.

Researchers are interested in the active ingredients that can be derived from the flowers, stems, leaves, seeds, and roots and used for medicinal purposes. The active ingredients in Tulsi have been found to have "adaptogenic effects," which means Tulsi helps the body better manage the physiological response to stress. Studies also show it helps reduce inflammation and keep blood glucose levels in balance. There also is evidence to support using holy basil as an antimicrobial agent in hand sanitizer and mouthwash.

There are several methods of application for holy basil: Dried powder, a capsule containing the concentrated herb extract, tea, or tincture. Dr. Bossio may advise using a specific amount and a specific type of application based on individual health concerns or for preventive care. Because it is known to interact with other medications, consult with Dr. Bossio before taking a Tulsi supplement. Unless under a physician's care, do not give holy basil to an infant.

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References

Natural Ways to Prevent and Treat Colds and Flu

When it comes to cold and flu season, prevention really is the first line of defense. To keep your body's defense system--the immune system--in peak condition, follow my immunity-boosting tips to help your body fight off the bugs looking for a host. And, for times when you are feeling ill, the second set of tips can help ease your symptoms and support a quick recovery.

Cold & Flu Prevention Tips
Your immune system is at work 24/7! The best approach to supporting immune function is a healthy lifestyle that includes stress management, exercise, whole foods, nutritional supplementation, and the use of plant-based medicines. On a daily basis, you can take the following steps to help your immune system keep you healthy:

1. Wash your hands regularly to help prevent transfer of bacteria.
2. Stay clear of people sneezing or coughing. Avoid shaking hands or other close contact with anyone whom you know to be sick.
3. Make sure your home and work space are well-ventilated. Even on a cold day, open a window for a few minutes to clear out stale air.
4. Follow a consistent sleep/wake schedule so the immune system can repair and recover.
5. Drink plenty of water and eat a balanced diet that includes a variety of fruits and veggies, which contain antioxidants that help the body neutralize cellular damage.

Healing Tips

1. Rest. Sometimes the body's only way of getting your attention is to force you to slow down by getting sick. Don't push through fatigue. Honor your body and sleep/rest as needed to promote healing. Reduce activity at home and at work as much as possible.
2. Increase fluid intake to include water, diluted vegetable juices, soups, and herbal and green teas.
3. Eat light meals and eat more soup. Whether you choose a vegetarian broth or a heartier bone-broth, soups for healing should be loaded with a variety of herbs and veggies.
4. Manage stress. Even just 10 minutes of meditation a day has positive effects on the immune system and promotes a positive mindset.
5. Laugh--it truly is good medicine. Patch Adams was onto something when he brought humor to his patients' bedsides. Read a funny book. Watch stand-up comedy. Share jokes with a friend or your kids. Laughter lowers the stress hormones and elevates your mood--both are good for healing.

Vitamin, Mineral, and Botanical Support for the Immune System
There's no panacea, but a growing body of research has shown that certain vitamins, minerals, and plant-based supplements can help prevent/curtail the symptoms of colds and flu. Some that you may want to include are listed below. Talk to Dr. Bossio as these suggestions must be tailored to your specific needs and health status.

• Multivitamin and mineral formula
• Vitamin C
• Bioflavonoids, 1000 mg/day
• Vitamin A
• Vitamin D 
• Zinc, 30 mg/day
• Echinacea, elderberry, and astragalus (tea, capsule, or liquid extract) help prevent common cold and viral infections. Physician-scientists continue to study the immune-enhancing effects of these and other botanical remedies.

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References

Eating Well for Super Immunity in the Winter Months

A healthy immune system is vital for helping your body deal with infections caused by viruses, bacteria, fungus, and environmental toxins. As the winter months approach, it becomes even more important to support your immune system by consistently eating a balanced diet, exercising, and making healthy lifestyle choices. But the real fuel for a strong immune system is using food as medicine.

Super Soup
An immunity-boosting diet includes light, easily digestible meals throughout the day, especially soup. A myriad of health benefits and flavors are derived from the herbs, vegetables, and broth. Soups also can help curtail the onset or ease the symptoms of colds and flu. Look for soups that include immunity-enhancing ingredients such as ginger, onion, garlic, mushrooms, and a variety of veggies and herbs in a broth-base. As always, food made from scratch is best!

Super-Immunity Diet Guidelines

• Include healthy fats such as extra virgin olive oil.
• When it comes to seasoning your foods, incorporate a variety of herbs and spices for flavor.
• For veggies, choose steamed broccoli, cauliflower, cabbage, carrots, leafy greens, and sweet potatoes.
• Fermented foods such as miso and yogurt help promote healthy intestinal flora and combat harmful bacteria in the GI tract.
• Limit red meat; instead, eat moderate amounts of fish and poultry.
• It's also smart to limit sugar in your diet. Studies have shown excessive sugar intake can interfere with optimal immune system function.
• As far as beverages, the constituents in green tea have been shown to be both anti-inflammatory and immune enhancing.

Cheers to your good health this winter!

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References

Immunity Boosting "Better than Chicken Soup"

This immunity-boosting soup is made with a virtual garden of powerful ingredients (in bold) that contain beneficial nutrients for your immune system:

Turmeric adds a subtle flavor and a beautiful yellow color. The active ingredient is curcumin, a powerful antioxidant.
Black pepper also has antioxidant properties.
Cayenne pepper can clear congestion due to the main active compound capsaicin, which has anti-inflammatory properties.
Shiitake mushrooms are rich in vitamins and minerals and contain unique phytonutrients that contribute to good health.

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 small yellow onion, chopped
• 4 cloves garlic, sliced
• 1 teaspoon ground turmeric
• 8 fresh shiitake mushrooms, stemmed and sliced
• 4 cups low-sodium mushroom, vegetable, or chicken broth
• 1 1/2 cups finely sliced kale
• 1 cup cubed butternut squash
• 2 tablespoons grated fresh ginger
• 1/8 teaspoon cayenne pepper (optional)
• 6 slices astragalus root (optional)
• 1 fresh lemon, Juice of
• 1 teaspoon miso

Instructions:

1. In a sauce pot over medium-high heat, add oil and cook onion and garlic, stirring frequently, for 3 minutes.
2. Stir in turmeric and mushrooms, and cook 2 minutes more.
3. Add broth, kale, squash, ginger, cayenne, and astragalus. Bring to a boil, reduce heat, cover, and simmer 15 minutes.
4. Remove from heat and let cool slightly, add lemon juice and miso. Cover and let sit 5 minutes before serving.

Nutrition Information per Serving: 90 calories (5 from fat), 0.5g total fat, 0g saturated fat, 0mg cholesterol, 160mg sodium, 19g carbohydrate (6g dietary fiber, 5g sugar), 2g protein

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References

Zinc

Next to iron, zinc is the most common mineral in the body and is found in every cell. It has an important role in the workings of the muscular system, reproductive systems in both men and women, and proper insulin and thyroid function. Zinc is a catalyst for the vitality of the skin and wound healing. However, zinc is probably best known for supporting the healthy functioning of the immune system.

Several studies have shown that zinc lozenges or syrup reduced the length of a cold, especially when taken within 24 hours of the first signs and symptoms. Studies also show that taking zinc regularly might reduce the number of colds each year, the number of missed school days, and the amount of antibiotics required in otherwise healthy children. New studies are also looking at how the body uses zinc and whether or not taking zinc can improve the treatment of celiac disease, diabetes, and inflammatory bowel disease.

There are several forms of zinc, but not all are easily absorbed or appropriate for every person. The two best forms are zinc gluconate, and zinc citrate. According to the National Academy of Health Sciences, the need for a zinc supplement varies based on age, gender, pregnancy status, and other health factors. Zinc can interfere with the actions of some medications and can even affect the utilization of other minerals, such as copper. It's best to first consult with Dr. Bossio before taking zinc.

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References

Elderberry (Sambucus canadensis)

For millennia, physicians and herbalists have found medicinal uses for all parts of the elder tree, including its wood, leaves, flowers, and berries. The branches of this native European plant were believed to cast off evil spirits. Leaves were used in ointments to heal wounds. Flowers and berries were used to make wine; infusions were a common treatment for colds and rheumatic conditions. Today, herbalists and holistic physicians commonly recommend elderberry for its immunity-boosting properties.

Elderberries are rich in vitamin C and flavonoids that act as antioxidants and exhibit anti-inflammatory properties. Studies have shown that elder extracts may inhibit the replication of viruses.

Elderberry syrup is made from an extract of elder fruits. Lozenges are often prepared with zinc and other herbs. Both are commonly used to help tame colds, coughs, and relieve flu symptoms. Syrups and lozenges are available on the market, but always check with Dr. Bossio to be sure it is a quality product and you are taking an appropriate dose.

Important caution: Unripe berries are not safe to eat nor are the other parts of the elder plant. Since elderberry stimulates the immune system, it is not recommended for people with autoimmune conditions.

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References

Alleviate Congestion with Magic Socks

You'd probably never guess that a pair of wet socks could pull congestion from your head and stimulate your immune system. Sounds like hocus-pocus promoted by a traveling charlatan, right?

Historically, this hydrotherapy was called "Wet Sock Therapy." At some point, a marketing savvy naturopath explained to young patients that the overnight drying of the socks was a "healing magic trick" and the name quickly evolved into "Magic Socks." Kids love it and it actually does work like magic to arrest the onset of mild colds and flus. Here's how:

When covered (insulated) with wool, damp socks draw congestion from the head and work overnight to stimulate systemic circulation. This treatment reflexively decreases congestion in the upper respiratory passages, head, and throat.

The socks will dry overnight as the body brings warm, fresh blood to the feet. This, in turn, invigorates the immune system and helps fend off acute illness. Magic Socks can be used nightly when any concern exists about the onset of an acute infection or illness and with any ongoing insomnia.

For best results repeat treatment for three nights in a row or as instructed by Dr. Bossio. Do not use this therapy with any condition that has resulted in loss of sensation or circulation to the feet unless first consulting with Dr. Bossio.

Make a Pair of Magic (Wet) Socks

1. Before bed, wet a pair of thin, cotton anklets in cold water.
2. Wring out excess water and place in the freezer for 5-10 minutes.
3. Put the socks on your feet.
4. Pull a pair of heavy wool socks over the anklets and climb into bed.
5. Cover well; sleep all night with the socks on.

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References

The Healthies Kids on the Block

Raising healthy kids sounds pretty simple: Provide good nutrition and 60 minutes of daily physical activity. Do that, and you'll reduce your child's risk for obesity, diabetes, and other chronic disease. But you're up against a host of unhealthy temptations including advertising, peer pressure, and an abundance of junk food in shiny packaging.

The first and most important step you have to take for your child's health is modeling healthy habits in front of them. Make a healthy lifestyle a family affair. Keep things simple. And don't give up when kids get picky. The tips and resources provided below will keep you on track.

Keep Kids in Motion. Once kids return to school, they are sedentary for the better part of the day. Outside of school, make sure your kids have opportunities to stretch, strengthen, and build endurance for 60 minutes daily. Make time for creative play at the park where children can engage all the major muscle groups. Provide opportunities for trying new sports or creative movement classes. Get the whole family involved with obstacle courses, biking, or hiking. When the weather outside is frightful, visit an indoor pool, playscape, climbing gym, or bounce-house facility.

Limit Screen Time. With more schools incorporating digital devices into curricula, it's important to monitor your child's free time on the screen. For younger children, set a daily limit of 30 minutes, and for older children, set a limit of 60 minutes for all media--TV, movies, and games.  Consider having a "digital-free zone" in your home: one room designated just for reading, games, and music sans the headphones. Also, make one day a week (e.g., Sunday) a "device-free day" for all family members. Play games or get physically active, together.

A Balanced Diet, Not a Food Fight. No matter their age, kids can be picky eaters. Offer your child choices at meals that are acceptable to you, health promoting, and palatable. Model the healthy eating habits you want your child to have whether they are at home or out with friends.  When it comes to getting kids to try new foods, get creative: Blend veggies into homemade smoothies. Serve raw veggies with hummus. Make zucchini-based brownies. Add fresh berries and dark chocolate nibs to a small serving of frozen yogurt. For the youngest kids, try renaming foods--steamed broccoli with cheese becomes "Hot-lava-covered trees." Kids' palates change as they age; what they like/don't like at age 3 is likely to be different at 13 and even 23!  Introduce and reintroduce healthy selections at all meal and snack times. And don't fight about food...that only creates a lousy mood for everyone at mealtimes. Sometimes, it really is okay to skip the asparagus and still have dessert.

Tame the Sweet Tooth. Sugar intake for children is recommended to 3-4 teaspoons a day. Cutting back on soda, candy, and cookies is only the first step. Read labels to identify added sugar that can be hidden in foods including bread, condiments such as ketchup, and canned and frozen foods. Make your own frozen treats from fresh fruit, and cut down on packaged foods.

Sleep Well. During sleep, children's bodies generate hormones important to healthy growth and development. A good night of rest allows children to wake energized for the following day. Research has shown that sleep plays a role in maintaining a healthy weight and promoting a positive mood. Try to keep kids to a daily sleep-wake routine, especially during the school week.

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References

Green "Super Hero" Juice

If you are having trouble getting your kids to even look at a glass of green juice (never mind drinking it), what you call it can make all the difference in the world. A few examples: Ninja Turtle Power Juice, Green Lantern Super Juice, or use the name of any green-colored character that happens to be your child's favorite. You can also freeze juice as ice pops.

Ingredients:
5 cups spinach
1 bunch kale (~8 stalks)
6 medium carrots
2 Golden Delicious apples
1 lemon (peeled)
3 slices of golden honeydew (could substitute cantaloupe or pineapple chunks)

Instructions:
Rinse all produce, even if using organic items. Use a juicer (or Vitamix-type blender) and mix to desired consistency. Smoother tends to be more palatable for younger children and easier for digestion. Yields 42 oz.

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Kid-Safe Herbls for Health

Herbs not only enhance the flavor of foods, they provide a gentle, powerful, and natural approach to wellness. There are many kid-safe herbs that can be used as a tonic to support overall health, to support immune function, and to soothe common complaints such as a tummy ache or sore throat. Herbal remedies for children are commonly prepared as tinctures, infusions, or teas.

A tincture is a liquid preparation of an herbal extract (the medicinal parts of the herb). Tinctures are usually administered by mouth. For children, look for tinctures extracted in vegetable glycerine or apple cider vinegar--these will be sweet and safe for kids.

Infusions, while prepared similarly to tea, do not contain leaves from the tea plant Camellia sinensis (e.g., black, white, and green tea). Infusions are prepared from the delicate leaves and flowers of herbs. A steeping process extracts the beneficial components of the herb: Place the plant parts in a jar and cover them with boiling water. Allow the liquid to sit for as long as you'd like, unless otherwise instructed. The longer the steeping process, the more potent the infusion will be. Infusions can be added to hot or iced beverages, and in cooking.

Herbal teas are made using water and are the easiest to prepare--but tend to be the least concentrated way of using herbs. You often have to drink larger quantities to achieve the same medicinal benefit than if you were using a tincture or infusion. But don't discount its health benefits: An herbal tea is a real delight when you are nursing a cold. Check labels when buying packaged herbal teas--some will contain Camellia sinensis (the tea plant) and may contain caffeine.

A wide variety of recipes exist for herbal beverages. Follow herb preparation instructions carefully--especially boiling time and steeping time. Otherwise, the medicinal properties of the tea may be too strong or weak, bitter, or flavorless.

Herbal beverages, hot or iced, children may enjoy:
Fall: Astragalus, black elderberry, raw honey (immunity booster, cold remedy)
Winter: Ginger, cinnamon, lemon balm, hibiscus, raw honey (warming, good for colds)
Spring: Stinging nettles, rosehips, milky oat seed, raw honey (allergen fighter, especially at change of seasons)
Summer: Chamomile, lemon balm, rose hips, raw honey (calming, cooling)

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References

Probiotics

With 80% of your immune system located in your gut, having balanced intestinal flora is a major factor in defending your body against disease. Balanced gastrointestinal (GI) flora is critical to the functioning of the immune system, synthesis of nutrients, and detoxification. Balanced GI flora is also necessary for regular and normal bowel movements.

Flora imbalances can be caused by poor diet, illness, use of antibiotics, and stress.  Symptoms can include persistent gas, bloating, constipation, or diarrhea. To maintain or rebalance GI flora, consider adding probiotics to your diet.

Probiotics are live microorganisms (in most cases, bacteria) that are similar to the beneficial microorganisms naturally found in your GI tract. The most common probiotic bacteria come from two groups, lactobacillus or bifidobacterium, although many other types of bacteria are also classified as probiotics. Scientific evidence shows these probiotics

• boost the immune system by enhancing the production of antibodies;
• support the synthesis of vitamins and other nutrients;
• relieve the effects of, and treat, intestinal illness (diarrhea, constipation, IBS);
• prevent and treat vaginal yeast infections and urinary tract infections; and
• may reduce the risk of colon or bladder cancer.

Two ways to boost healthy GI flora are to take a probiotic supplement or add probiotic-containing foods to your diet. Probiotic supplements come in liquid and capsule forms and many are sold refrigerated. Check with your Dr. Bossio to be sure you select a product that meets your personal health needs. It is important to follow the storage instructions for your supplement--failure to do so could kill off the live, healthy bacteria it contains.

Probiotic-boosting foods include fermented foods and cultured dairy products. Be sure the food labels state "fermented" or, for dairy, "live and active bacterial cultures."

Resources

• American Gastroenterological Association. "Probiotics: What They Are and What They Can Do for You." Revised May 2013.
• Kiani, L. "Bugs in Our Gut: How Probiotics Keep Us Healthy." Cambridge Scientific Abstracts: Discovery Guide (October 2006).
• Mayo Clinic. "Do I Need to Include Probiotics and Prebiotics in My Diet?" October 15, 2014. 

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Crimini Mushrooms

Ancient Romans referred to them as "food for the gods." Ancient Egyptians thought they could grant immortality. While those claims may be a stretch, crimini mushrooms (the common button type) are packed with unique phytonutrients that have been shown to contribute to boosting immune function, regulating inflammation, preventing arthritis, and protecting against cardiovascular problems. Not bad for a fungus.

If that weren't enough, new evidence suggests that crimini mushrooms can provide a boost of vitamins D1 and D2, which are instrumental in maintaining a healthy immune system. In fact, crimini mushrooms have proven to be more beneficial to the immune system than their more exotic mushroom counterparts.

Crimini mushrooms also provide an excellent source of selenium, zinc, and manganese--critical antioxidant nutrients--and vitamins B1, B2, B3 (niacin), B5, B6, and B12, which contribute to better cardiovascular health.

When buying, storing, or preparing crimini mushrooms, follow these tips to get the most nutritional bang for your buck.

1. Buy organic. Due to modern agricultural practices, it is important to purchase or cultivate organic mushrooms in order to lessen your risk of ingesting contaminants such as pesticides, heavy metals, and other unwanted substances.

2. Store them properly. How you store your mushrooms is vital to preserving their nutrient content, especially where vitamin D is concerned. To prevent discoloration and hardening, wrap mushrooms in a damp cloth and place them in a loosely closed paper bag, or spread them out in a glass dish and cover them with a moist cloth. Store them in the refrigerator at about 38°F (3°C). Whichever storage method you use, you'll want to try to restrict surface-to-surface contact among the mushrooms in order to keep them fresh longer. If you need to stack them, be sure to separate each layer with a damp paper towel.

3. Sauté and enjoy. The mushrooms should be wiped clean, sliced, and sautéed lightly, making sure not to overcrowd the pan, in order to ensure a golden-brown exterior and moist, succulent interior. Take care not to overcook mushrooms as this will make their nutrient count plummet.

Resources

• Pesti, G., ed. Mushrooms: Cultivation, Antioxidant Properties and Health Benefits. New York: Nova Publishers, 2014.
• World's Healthiest Foods. "Mushrooms, Crimini." Accessed December 2014.

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Eleuthero (Eleutherococcus senticosus)

Sometimes referred to as Siberian ginseng, eleuthero is not a true ginseng at all. Like Asian and American ginseng varieties, eleuthero is thought to stimulate the immune system and help to lower blood sugar levels. It has traditionally been used to prevent colds and flu, support cognition and alertness, and to increase energy, longevity, and vitality. Eleuthero is an "adaptogen," which is thought to help the body cope with either mental or physical stress. Unlike true ginsengs however, eleuthero has different active ingredients, including eleutherosides and polysaccharides. Eleuthero root is woody, brownish, wrinkled and twisted, and is available as liquid / solid extracts, powders, capsules, tablets, and as dried or cut root for tea. It is often combined with other herbs and supplements to treat fatigue and cultivate alertness. Similar to other herbs like rhodiola, licorice, ginkgo, ashwagandha and Holy Basil, eleuthero may help manage cortisol distribution in the body and benefit adrenal health. Although this herb is generally considered safe, it could trigger side effects and interact with other herbs, supplements or medications. Be sure to talk to Dr. Bossio before taking eleuthero.

Resources

Siberian ginseng. University of Maryland Medical Center.

Eleutherococcus senticosus. NYU Langone Medical Center.

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The Flu Vaccine and Your Family

In preparation for flu season, conventional methods of dealing with the virus are beginning to hit the market. The most notable and one of the most controversial is the flu vaccine. Every year, a new vaccine is formulated with 3 strains of flu viruses that researchers have determined are to be the most prevalent. The Center for Disease Control recommends that everyone over the age of 6 receive a flu shot, but especially the elderly, those with chronic illnesses, and those with a weakened immune system.

But is the flu vaccine really right for your family? The CDC says the vaccine doesn't work in every case. In fact, there are two factors that determine its effectiveness. First, a person's state of health is a factor. Those with healthy immune systems will respond better to the vaccine. Second, its effectiveness is also determined by what strains of the virus are included in the formulation. The flu vaccine targets only the three most prevalent strains of flu but there are actually many other types of viruses that circulate during flu season that can bring on similar symptoms. So depending on how healthy you are and what viruses circulate in your area, the CDC states, "it's possible that no benefit from flu vaccination may be observed." In addition, very few studies have been conducted of the safety of flu vaccines as new formulas are developed. In fact, there are disturbing reports of adverse effects of flu vaccines, especially for pregnant women. Also, very few longitudinal studies been conducted to determine the long-term effect of vaccine use. Essentially, the fact is that our public health policy has embraced a form of flu prevention that they cannot guarantee is safe or effective.

That's why Naturopathic Medicine focuses on strengthening the body's immune system as a standard flu prevention method. Naturopathic Doctors know that boosting a person's health is the single most effective way to prevent disease in the body. Not only is it safe to enhance the body's immunity, but it is an effective method for preventing infection from ALL the viruses that circulate during flu season, not just the three most common. That's why, unlike the advocates of flu vaccines, Naturopathic Doctors can guarantee that immune-boosting preventive medicine is both safe and effective for every member of your family. There are also no negative side effects, and the positive side effects include having more energy and feeling better in general.

Whatever you decide to do for your family, everyone can benefit from the following tips to fight the flu naturally:

•  Basic Hygiene.  Wash hands frequently, especially after visiting public places. Cover your mouth when coughing and sneezing.

•  Get More Sleep.  Not getting proper rest can put unnecessary stress on the body and lower immunity. Get at least 8 hours of high-quality sleep each night, and rest more when you feel under the weather. Sleep is when your body repairs itself.

•  Eat a Whole Food Diet.  Minimize refined sugar and flour in diet; avoid processed foods, eat colorful vegetables, proteins (fish & fowl, starchy legumes, nuts & seeds), fruits, whole grains.  

•  Increase Vitamin C.  Eat foods such as kiwi, grapes, strawberries, and oranges to give your body an antioxidant and immune boost. You may also want to add supplemental vitamin C to your regimen.  Speak with Dr. Bossio about the appropriate dose for you as this can range from 250mg to 6000mg per day.

•  Increase Vitamin A.  Vitamin A helps maintain the health and integrity of the mucous membranes, so foods such as carrots, sweet potatoes, spinach and kale can also help stave off the flu.

•  Increase Vitamin E.  It can help boost immunity and enables T-cells to fight infection. E rich foods include almonds, sunflower seeds, butter and egg yolks.

•  Increase Zinc.  Zinc is extremely important during cold and flu season because many immune cells require zinc for optimal function. To increase zinc in your diet, try eating more Crimini mushrooms, shiitake mushrooms, and spinach. Other good sources include asparagus, chard, scallops, lamb, beef, maple syrup, shrimp, green peas, yogurt, oats, pumpkin seeds, sesame seeds, turkey, miso, and spelt.  You may also consider supplementing with Zinc lozenges.

•  Supplement Vitamin D.  Japanese researchers have shown that school aged children taking 1200 IU of Vitamin D per day had a 42% lower risk of contracting the flu than children taking a placebo. Vitamin D has increasingly been shown to be one of the most effective ways to prevent illness.  The appropriate dose of vitamin D should be determined based on your blood level.  If this has not already been evaluated speak with Dr. Bossio about doing so.

•  Probiotics.  Probiotics are best known for their role in digestive health, but science shows they are powerful components of immune system health as well. Since 60% of our immune cells are located in the digestive tract it makes sense that keeping those cells functioning well is important for staying healthy. Adding a probiotic to your daily supplement regimen can help optimize your health this fall and winter season.  Speak with Dr. Bossio to determine which probiotic is right for you.

•  Drink Herbal Tea. Herbal teas such as red clover, echinacea, elderberry, lemon and honey, or other commercially available cold/flu formulas can help fortify the body's immune system. Also, green tea is high in antioxidants and can help strengthen T-cells (the body's primary defense against infections).

•  Homeopathic Flu Vaccine.  A homeopathic flu vaccine is similar to conventional vaccines, only without the harmful additives, preservatives, and side effects. Homeopathic flu (Influenzinum) uses infinitesimal doses of flu strains to stimulate your body's vital force to offer protection from invading pathogens.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/stamp-toxic-photo-p261778.

Centers for Disease Control and Prevention. 2013. Vaccine Effectiveness - How Well Does the Flu Vaccine Work?. Retrieved 21 August 2013 from http://www.cdc.gov/flu/about/qa/vaccineeffect.htm

Centers for Disease Control and Prevention. 2013. Who Should Get Vaccinated Against Influenza Retrieved 21 August 2013 from http://www.cdc.gov/flu/protect/whoshouldvax.htm

Alan Casseis. 2012. Eminence vs. Evidence. http://www.cochrane.org/news/blog/eminence-vs-evidence

Dearing, S. 2010. Medical reviews conclude influenza immunizations ineffective. Digital Journal. Retrieved 25 October 2010 from www.digitaljournal.com/article/288946

England, C. 2010. Thousands of USA pregnant women miscarry after the H1N1 vaccine. American Chronicle. Retrieved 20 October 2010 from www.americanchronicle/articles/view/188385

Urashima, M., Segawa, T., Okazaki, M., Kurihara, M., Wada, Y., and Ida, H. 2010. Randomized trial of vitamin D supplementation to prevent seasonal influenza in schoolchildren. American Journal of Clinical Nutrition. 91(5) 1255-60.