Pre-birth Acupuncture Treatments can promote easier labors and help babies arrive on time
Beginning around the 36th week of pregnancy a weekly acupuncture treatment can really help first-time moms. With acupuncture support they have a better chance of avoiding a long, drawn-out labor.
A midwife in New Zealand in the early 2000s kept track of how women having their first baby responded to acupuncture. Over a 4-month period she found the moms who’d had 3 pre-birth acupuncture treatments, coming in once a week, spent less time in active labor. With acupuncture support labor lasted 5 hrs, 9 hrs, 7 hrs, 7 hrs, 6 hrs and 7 hrs. Without pre-birth acupuncture the average labor was 14 hrs. That’s quite a difference.
In an observational study in 2004 of 169 women who’d received prebirth acupuncture compared to local population rates, acupuncturist Debra Betts and midwife Sue Lennox found that with acupuncture there were 35% fewer inductions and a 31% reduction in epidurals. For first babies it was even better with 43% fewer inductions. In the group of babies delivered by midwives there were 32% fewer emergency c-sections and a 9 % increase in normal vaginal births.
With weekly acupuncture treatments labor typically progresses well without stopping and starting, usually beginning before 42 weeks. If a medical induction is necessary it often goes more smoothly for people who’ve had regular weekly acupuncture sessions to help their body prepare for labor. Some points support cervical ripening or release tension in the hips and pelvis. Others can help the baby move into a good position, ready for birth.
At anytime in pregnancy acupuncture can address discomforts like heartburn, insomnia, anxiety, back pain, swollen hands & feet, nasal congestion and constipation. Plus it’s also a good support for the western treatment of pregnancy-induced hypertension or gestational diabetes, coordinating care with your obstetrician or midwife.
So, to increase your chances of a natural, efficient labor consider adding acupuncture support near the end of your pregnancy. Look for an experienced acupuncturist who specializes in pregnancy care like the ones who practice at A Woman’s Time.
Janene Mitchell, LAc, FABORM
Comparing the Risk of DVT Between Two Popular Birth Control Pills: Norethindrone vs. Drospirenone
By Danielle Melvin, N.D.
Combined oral contraceptives (COCs) have been a cornerstone of birth control for decades, offering women effective options for pregnancy prevention, hormonal regulation, and symptom management related to conditions like acne and menstrual irregularities. However, one concern that has long accompanied the use of COCs is the potential risk of deep vein thrombosis (DVT)—a serious condition where blood clots form in deep veins, often in the legs, which can lead to life-threatening complications like pulmonary embolism.
Norethindrone vs. Drospirenone: How Do They Compare?
- Norethindrone is a first-generation progestin with a long history of use. It is generally well-tolerated and has been associated with a lower risk of side effects, including thrombotic events.
- Drospirenone, on the other hand, is a newer, fourth-generation progestin. It has gained popularity because of its anti-androgenic effects, making it beneficial for women with acne or hormonal imbalances. However, previous studies have suggested that drospirenone might carry a higher risk of DVT compared to earlier-generation progestins like norethindrone.
Study Findings: Who’s at Higher Risk?
- Higher DVT Risk with Drospirenone: The study confirmed that women who used drospirenone/ethinyl estradiol had a higher incidence of DVT compared to those using norethindrone/ethinyl estradiol. This aligns with previous research that has raised concerns about the thrombotic risks associated with drospirenone.
- Overall Risk Still Low: While the risk was higher with drospirenone, it’s important to emphasize that the overall risk of developing DVT for healthy women using COCs remains low. For most women, the benefits of contraception, such as preventing unintended pregnancies and managing menstrual symptoms, far outweigh the risks.
- Other Risk Factors Matter: The study also reinforced the idea that other individual risk factors—such as being overweight, smoking, or having a personal or family history of blood clots—play a significant role in determining DVT risk. Women with these risk factors should carefully discuss contraceptive options with their healthcare provider
Key Takeaways for Choosing a COC:
- Know Your Risk Factors: Before starting any contraceptive, it’s crucial to assess your personal risk factors for DVT. If you have a family history of blood clots, are a smoker, or have other medical conditions that increase your risk, this should factor into your choice of contraception.
- Discuss Options with Your Clinician: Healthcare providers can help guide you through the pros and cons of different contraceptives based on your health history. They can recommend the best option based on your individual risk profile.
- Consider Non-Hormonal Alternatives: If you’re at high risk for DVT but still need effective birth control, non-hormonal options like the copper IUD or barrier methods may be worth considering. These options do not carry the same clotting risks as estrogen-containing contraceptives.
- Weigh the Benefits and Risks: For many women, the benefits of using a drospirenone-based contraceptive, such as better control of acne or hormone-related mood swings, will far outweigh the slight increase in DVT risk. It’s all about finding the right balance for your health and lifestyle.
Conclusion
The choice between norethindrone and drospirenone largely depends on individual health factors and priorities. If you’re concerned about the risk of DVT, norethindrone offers a lower-risk option, while drospirenone may still be a good choice for women who prioritize benefits like acne relief and aren’t at elevated risk for blood clots. Always consult with your healthcare provider to make the best decision for your needs. The clinicians at A Woman’s Time can discuss best options for you and offer prescriptions. Our Women’s Health Nurse Practitioner, Shoshana Farber is an expert in this topic.
Stalas, J., Morris, R., Bu, K., von Bargen, K., Largmann, R., Sanford, K., … & Cheng, F. (2024). Comparing the risk of deep vein thrombosis of two combined oral contraceptives: Norethindrone/ethinyl estradiol and drospirenone/ethinyl estradiol. Heliyon, 10(5).
The Berry Benefits: Insights from NHANES on Flavonoids and Mortality
By Danielle Melvin, N.D.
In recent years, the health benefits of fruits and vegetables have been spotlighted, and among them, berries have emerged as a nutritional superstar. Data from the National Health and Nutrition Examination Survey (NHANES) highlights the role of berries and flavonoids in improving overall health and extending longevity, based on dietary intake and lifestyle factors from 1999 to 2014.
Key Findings on Berries and Flavonoids
- Flavonoid Power: Berries are rich in flavonoids, a group of antioxidants known for their anti-inflammatory properties. The study found a significant correlation between higher consumption of flavonoid-rich foods, particularly berries, and reduced mortality rates. This suggests that incorporating more berries into our diets could have protective effects against chronic diseases.
- Longevity Benefits: Participants who consumed higher amounts of berries showed lower rates of death from all causes compared to those who consumed fewer or no berries. The evidence indicates that regular consumption could contribute to a longer, healthier life.
- Diverse Berry Varieties: The study examined various types of berries—strawberries, blueberries, blackberries, and raspberries—each demonstrating unique benefits. This diversity underscores the importance of a varied diet rich in different fruits to maximize health benefits.
How Berries Work Their Magic
The antioxidants in berries, particularly flavonoids, combat oxidative stress and inflammation in the body. This mechanism helps lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Furthermore, the fiber in berries supports digestive health and can aid in weight management, contributing to overall well-being.
Practical Tips for Incorporating More Berries
- Start Your Day Right: Add a handful of berries to your morning oatmeal or yogurt for a flavorful and nutritious boost.
- Snack Smart: Keep fresh berries on hand for a quick, healthy snack instead of processed options. They’re not only delicious but also filling.
- Blend It Up: Throw berries into smoothies for a refreshing treat that packs a nutrient punch.
- Bake with Berries: Incorporate them into muffins, pancakes, or desserts to add natural sweetness and nutrition.
- Freeze for Later: Buy in bulk when berries are in season and freeze them for later use. This way, you can enjoy their health benefits year-round.
Conclusion: Berry Up for Better Health
The findings from the NHANES study provide compelling evidence that consuming berries and other flavonoid-rich foods can contribute to a longer, healthier life. As we continue to learn more about the connections between diet and health, it’s clear that small changes—like adding more berries to our meals—can have a profound impact. So next time you’re at the grocery store, don’t forget to stock up on these delicious, nutrient-packed fruits. Your body (and your taste buds) will thank you!
Danielle Melvin, N.D. is available for nutritional consultations in addition to all of women’s health and primary care issues in women.
Yang, Y., Chen, Y., Jia, X., & Huang, X. (2024). Association of dietary flavonoid intake with the prevalence and all-cause mortality of depressive symptoms: Findings from analysis of NHANES. Journal of Affective Disorders, 366, 44-58.
Low libido in Women: Understanding New Medications and Alternative Options
Low sexual desire in women has been a complex and understudied issue, often overshadowed by its male counterpart. Low sexual desire in women is a multifaceted issue with various contributing factors, including psychological, hormonal, and relational elements. Historically, addressing this concern has been challenging, and the approval of medications specifically targeting female sexual dysfunction has been met with both anticipation and skepticism.
Currently on the market is two FDA approved medications for women to combat low sexual desire.
Bremelanotide, often dubbed the “female Viagra,” and Flibanserin, marketed as a treatment for hypoactive sexual desire disorder (HSDD), have both received regulatory approval. However, the approval processes for these drugs raise critical questions about the fallacy of regulatory precedent in addressing women’s sexual health.
Bremelanotide, an injectable medication, has faced scrutiny for its potential side effects, including nausea and vomiting. While it has been approved for premenopausal women with acquired, generalized hypoactive sexual desire disorder (HSDD), concerns linger about the long-term safety and efficacy of this treatment.
Flibanserin, approved as a daily pill for premenopausal women with HSDD, has been on the market for a few years. However, its approval process was not without controversy, with initial rejections citing marginal efficacy and significant side effects. The ongoing debate questions whether the regulatory approval truly aligns with the needs of women seeking solutions for low sexual desire.
The approval of Bremelanotide and Flibanserin raises broader questions about the regulatory framework for women’s sexual health medications. Critics argue that the bar for approval may be lower than for male counterparts, potentially leading to the availability of drugs with questionable efficacy and safety profiles.
While the approval of Bremelanotide and Flibanserin signifies progress in acknowledging and addressing low sexual desire in women, it also prompts a reevaluation of regulatory standards. As discussions surrounding women’s sexual health gain momentum, it becomes imperative to scrutinize the fallacy of regulatory precedent and ensure that approved medications genuinely meet the diverse needs of women, both in terms of efficacy and safety.
As we navigate this evolving landscape, critical dialogue and continued research will play a pivotal role in shaping the future of treatments for low sexual desire in women.
While these medications may be one solution to improving sexual desire, there are several other options to consider. Topical testosterone therapy is a promising option practitioners can prescribe for both pre and postmenopausal women. There are also numerous herbs backed by research studies such as Maca, Fenugreek, Tribulus, and Ashwagandha that may also provide improvement.
Ultimately, it falls upon the practitioner to provide all available treatment options and collaborate with the patient to determine the most suitable approach to address their specific needs.
Article by Danielle Melvin, N.D.
Source: Mintzes, B., Tiefer, L., & Cosgrove, L. (2021). Bremelanotide and flibanserin for low sexual desire in women: the fallacy of regulatory precedent. Drug and Therapeutics Bulletin.
Benefits of N-Acetylcysteine in Managing Endometriosis
Endometriosis is defined as a chronic, multi-mechanistic and estrogen-dependent, inflammatory disease, that is often debilitating to many women worldwide. This condition occurs when tissue similar to the lining of the uterus grows outside the womb, leading to pain, inflammation, and the formation of cysts.
Conventional treatments include surgery, pain medication, and hormonal therapies, however, emerging research suggests that N-acetylcysteine (NAC) might offer additional benefits. NAC, known for its antioxidant and anti-proliferative effects on tissue, has been shown in previous studies to alleviate pelvic pain and reduce the size of endometriomas (cysts on the ovaries due to endometriosis). Emerging research is also theorizing that NAC may also reduce Cancer Antigen 125 (Ca125) production and help improve fertility.
The focus of this study was to confirm the effectiveness of NAC in reducing endometriosis related pain, improve fertility, and reduce Ca125 serum levels. Patients were given 600mg of oral NAC, 3 tablets/day for 3 consecutive days of the week for 3 months.
After 3 months, the intensity of menstrual cramps, pain with vaginal penetration during sex and chronic pelvic pain were evaluated along with evaluation of endometrioma size via transvaginal ultrasound. Serum Ca125 levels were determined as well as fertility outcomes.
120 patients ages between 18 and 45 years old with clinical/ instrumental or surgical/ histological diagnosis of endometriosis were recruited for this study. Exclusion criteria included 1) pre-menarche and menopausal 2) known hypersensitivity to NAC 3) current hormone treatment, cancer diagnosis, or pregnancy.
Results showed significant improvement in the intensity of dysmenorrhea, dyspareunia, and chronic pelvic pain, decrease in serum Ca125 levels, and decrease in the size of endometriomas among the patients. Out of a total of 52 patients with reproductive desires, 39 successfully achieved pregnancy within 6 months of starting NAC treatment.
Overall, NAC is a promising natural therapy to help patients struggling with endometriosis manage their pain, improve quality of life, and enhance fertility outcomes.
NAC is usually used in combination with other natural therapies that target additional mechanisms involved in endometriosis. These include resveratrol, melatonin, pine bark extract, green tea, and curcumin. Individual treatment plans are based on the specific pelvic symptoms, health history and other medical conditions that the patient is experiencing.
Article by Danielle Melvin, N.D.
Source: Anastasi E, Scaramuzzino S, Viscardi MF, Viggiani V, Piccioni MG, Cacciamani L, Merlino L,
Angeloni A, Muzii L, Porpora MG. Efficacy of N-Acetylcysteine on Endometriosis-Related
Pain, Size Reduction of Ovarian Endometriomas, and Fertility Outcomes. Int J Environ Res
Public Health. 2023 Mar 7;20(6):4686. doi: 10.3390/ijerph20064686. PMID: 36981595;
PMCID: PMC10048621.
Class Is In Session: A Breakdown of the Menstrual Cycle
The Menstrual cycle is divided into two events and two phases:
- Menses (your “period”)
- Follicular phase (phase 1)
- Ovulation
- Luteal phase (phase 2)
MENSES (“PERIOD”)
- This is DAY 1 of your new cycle.
- It is the shedding of the uterine lining (endometrium) that grew during your previous cycle.
- All hormone levels are low.
FOLLICULAR PHASE
- Begins on day 1 of your new cycle (1st day of your period).
- Defines the first half of the cycle (roughly the first 14 days), from menses to ovulation.
- FSH (Follicle Stimulating Hormone), produced by the pituitary gland in the brain, triggers
follicles in the ovaries to produce Estrogen. - This phase is dominated by Estrogen. What does Estrogen do?
- causes eggs to mature (so they’re ready for ovulation).
- builds uterine lining (for implantation of a fertilized egg).
- makes fertile quality cervical fluid (for sperm to travel through to fertilize the egg).
- Right before ovulation (theoretically day 13 in a 28-day cycle), cervical fluid quality and estrogen levels are at their peak, and the cervix is high and open.
- At the end of the follicular phase, high estrogen levels trigger a surge of LH (Luteinizing Hormone) from the pituitary gland which completes the growth of the follicle (containing the egg) and stimulates ovulation.
OVULATION
- The egg is released from the follicle within the ovary and is transported to the Fallopian tube.
- The egg survives for 24 hours after ovulation.
- Date of ovulation determines your cycle length.
- Ovulation does not always occur on day 14.
- Ovulatory bleeding is normal, which looks like mid-cycle spotting.
- Ovulation is indicated by a subtle increase in basal body temperature (BBT).
- Multiple ovulation (2 eggs released in 24 hours) can occur, this is more common in older women.
LUTEAL PHASE
- Defines the second half of the cycle, between ovulation and menses.
- Length stays fairly consistent each cycle, lasting between 12-16 days (average is 13, 14). Maximum is 16 days.
- This phase must last at least 10 days for embryo implantation into the uterine lining.
- The length of this phase is not affected by external factors (i.e-stress), therefore a late
period is usually due to delayed ovulation. - The follicle that housed the released egg turns into the “corpus luteum” and produces progesterone.
- This phase is dominated by Progesterone. What does Progesterone do?
- keeps the lining of the uterus thick in case an embryo implants.
- produces body heat (reason for increased Body Basal Temperature post-ovulation).
- causes changes in cervical fluid and position.
- prevents release of another egg during the same cycle.
What happens if a sperm fertilizes the egg?
If a sperm fertilizes the egg within 24 hours after ovulation, then 7 days later the “blastocyst” (the stage between fertilized egg and embryo) implants in the uterine wall. The blastocyst produces the hormone “HCG” (Human chorionic gonadotropin), a pregnancy test measures this hormone. HCG causes the corpus luteum to live past 16 days and continue producing progesterone until the placenta takes over to sustain fetal development (around week 10 of pregnancy).
What happens if the egg is not fertilized?
The corpus luteum dies (after 12-16 days) and stops making progesterone. Without progesterone, the uterine lining is no longer being maintained which causes it to shed…. you get your period (menses), and the cycle starts all over again!
Article by Dr. Sara Schwerd
The Health Impact of Plastics and How We Can Reduce Our Exposures
Take a glance around the room you are in and see how many items are made from plastic. You may be surprised to learn that the clothing you are wearing and the surface you are sitting on likely contains plastic.
We are living in the “Plasticine” a new historical epoch used by scientists to describe the ubiquity of plastics in our environment (and our bodies!).
Microplastics are tiny plastics (some are 100 times smaller in diameter than a human hair), and they have been found in varying concentrations in marine and fresh water, soil, agroecosystems, air/atmosphere, food, drinking water, plants, animals, and even in polar regions! This is truly the definition of ubiquitous.
Microplastics and nanoplastics introduce toxic chemicals into our ecosystems and our bodies, and as of now we don’t fully understand the health impact that this has on our planet and all living creatures, including humans.
In general, there is lack of knowledge and regulation regarding many of substances used in the plastic industry. Many of the substances used to produce plastics are known to be harmful to humans especially the “additives” which give plastics their specific qualities. Types of additives include fillers, plasticizers, UV stabilizers, dyes, and flame-retardants, many of which are toxic and have high potential to contaminate our water, air and soil.
(Examples of fillers include talc and asbestos; examples of plasticizers include cadmium, barium, lead salts, BPAs and phthalates; Dyes are often made from heavy metals.)
One of the most concerning group of chemicals used in plastic production are called Endocrine Disruptor Compounds, or EDCs. EDCs are chemicals that are not naturally produced by the human body but effect human hormones, glands and organs involved in the hormonal system. EDCs can be ingested, inhaled and absorbed through the skin.
Exposure to EDCs is associated with many health conditions, including hormonal cancers (breast, prostate, testes), reproductive problems (genital malformations, infertility, PCOS), metabolic disorders (diabetes, obesity), asthma, and neurodevelopmental conditions (learning disorders, autism spectrum disorders).
Some commonly used plastic additives have gotten a lot of press for being endocrine disruptors, including Bisphenol A (BPA), phthalates, and brominated flame retardants. Many companies have advertised their plastic products as being “BPA free,” but we now know that the replacement chemicals (BPS, BPF, BPAF), are just as dangerous if not worse for human health.
BPAs (and other Bisphenol replacements) are uses as plasticizers in food storage containers, water bottles, lining for cans and jar lids, and sales receipts. Bisphenols leech into foods or liquids when the plastic is exposed to microwaves, heat, cold or just wear-and-tear. Exposure to BPAs is associated with cardiovascular disease, obesity, breast cancer, and reproductive disorders.
Phthalates, are another endocrine disrupting compound used as a plasticizer. Phalates have been shown to be carcinogenic and toxic to reproductive health, as well as prenatal and postnatal development of babies.
Heavy Metals are commonly used as plastic additives, including Antimony, Aluminum, Zinc, Bromine, Cadmium, Copper, Mercury, Arsenic, Tin, Lead, Titanium, Cobalt, Chrome, Barium and Manganese. Some heavy metals mimic estrogen and are associated with breast cancer. Heavy metal exposure is connected to the following health conditions:
- Congenital disabilities, anemia, infertility, miscarriage.
- Disease of the kidney, lung, liver, blood, GI tract, bone and cardiovascular system.
- Brain damage, neurological deficits, and neurodegenerative disorders.
- Cell toxicity and death, DNA toxicity and damage, carcinogenesis, and formation of radical oxidative species.
So now that we’ve reviewed some really scary facts about plastics, what can we do about it?
While real change must come from the industry level (and we can support policies that call for transparency and regulation of industrial chemicals), there are ways that you can reduce your exposure to plastics every day.
1. Avoid Plastic Food Containers, Cooking Tools, Food Vessels and Utensils
Take your food out of plastic packaging. Use storage containers made of glass, stainless steel or bamboo. Please do not microwave food in plastic! This is obviously challenging for babies and young children, however they are likely the most susceptible to harmful chemicals.
2. Avoid Bottled Water
Water in plastic bottles contains twice as many microplastics compared to tap water. Use a reusable stainless steel or glass water bottle.
3. Avoid Takeaway Hot Cups and Food Containers
Takeaway containers are lined with plastic, another reason to cook your own meals. Use a stainless steel thermos for your hot beverages, some cafes will allow you to bring your own thermos when purchasing coffee or tea.
4. Avoid the Really Harmful Plastics ( # 3, 6, 7)
Those little numbers on the bottom of plastic containers refer to the type of plastic and let us know how safe they are. The most unsafe numbers are 3, 6 and 7, they are known to leech and have defined health effects. Numbers 2 and 4 are considered the safest as they are non-leeching , and number 1 and 5 are somewhere between the other groups, with known leeching.
5. Avoid Purchasing Synthetic Household Items, like rugs and furniture (Buy Second Hand!)
Choose natural materials when possible like wood, metal, glass, stone and wool. Buying second hand makes choosing natural materials more affordable and it keeps useable items out of landfills. Not to mention, used goods have time to “off-gas” lots of nasty chemicals (i.e Volatile Organic Compounds or “VOCs”) that are used in manufacturing.
6. Attach A Water Filter to your Sink
Many companies produce easy to attach water filters for above or below the sink that can filter microplastics and other water contaminants. Make sure the product lists out what it filters, you can even request studies from the company that show the filter does what it claims. I generally recommend against a reverse osmosis filter as this can strip away minerals from the water.
7. Use an Air Purifier At Home
Again, there are many air purifiers that can filter microplastics and other air contaminants. Make sure the products lists out what it filters. Keep your air purifier in the rooms you spend the most time in (usually the bedroom).
8. Avoid Eating excessive Fish and Seafood
Fish and other seafood is a healthy source of protein and fats, but they also contains heavy metals and microplastics from polluted water. Land animal meat and dairy has also shown to contain microplastics. Its best to eat these foods mindfully and in moderation, and increase plant foods in our diet.
9. Swap out Tea Bags for Loose leaf Tea
Many commercial tea bags contain plastic in the tea bag itself and in the glue used to seal it closed. A recent study show that steeping a plastic tea bag in boiling water released over 11 billion microplastics and 3 billion nanoplastics into the liquid. Use a reusable stainless tea infuser or buy from companies that are plastic free like Traditional Medicinals, Yogi, Pukka, and Choice.
10. Avoid synthetic material clothing (i.e- nylon, polyester, acrylic)
Synthetic materials are made of plastic and 100,000’s of microplastics are released into our water system (and the ocean) per wash when we do laundry. Although this is a less direct exposure of plastics, it increases the plastic load in our environment as a whole.
11. Use a vacuum with a HEPA Filter
Using a vacuum with a HEPA filter sucks up tiny particles, including microplastics, instead of recirculating them throughout the room where they can be inhaled.
For More information about chemical exposures in our every products, please visit the Environmental Working Group’s website: www.EWG.org.
In good health,
References:
1. Campanale C, Massarelli C, Savino I, Locaputo V, Uricchio VF. A detailed review study on potential effects of microplastics and additives of concern on human health. Int J Environ Res Public Health. 2020. doi:10.3390/ijerph17041212
2. Thoene M, Dzika E, Gonkowski S, Wojtkiewicz J. Bisphenol S in food causes hormonal and obesogenic effects comparable to or worse than bisphenol a: A literature review. Nutrients. 2020. doi:10.3390/nu12020532
3. Kechagias KS, Semertzidou A, Athanasiou A, Paraskevaidi M, Kyrgiou M. Bisphenol – A and polycystic ovary syndrome: A review of the literature. Rev Environ Health. 2020. doi:10.1515/reveh-2020-0032
4. Hernandez LM, Xu EG, Larsson HCE, Tahara R, Maisuria VB, Tufenkji N. Plastic Teabags Release Billions of Microparticles and Nanoparticles into Tea. Environ Sci Technol. 2019. doi:10.1021/acs.est.9b02540
5. Zimmermann L, Bartosova Z, Braun K, Oehlmann J, Völker C, Wagner M. Plastic Products Leach Chemicals That Induce In Vitro Toxicity under Realistic Use Conditions. Environ Sci Technol. 2021 Sep 7;55(17):11814-11823. doi: 10.1021/acs.est.1c01103. Epub 2021 Aug 17. PMID: 34488348; PMCID: PMC8427741.
Supplements for Preventing Viral Respiratory Infections
It seems that cold and flu season has become more stressful for us all in recent years as we carry on in the shadow of a lingering pandemic. Contagious illness is difficult to avoid, especially in the colder months when we are spending more time indoors in close quarters with less fresh air and lower levels of vitamin D due to less sun exposure. A dry and cold environment challenges the immune system and helps some viruses to thrive. Also some viruses are seasonal and make their presence known in the winter, specifically Influenza virus and Respiratory Syncytial Virus (RSV).
So what can we do to prevent getting sick? We know that there are general precautions we can take to decrease viral transmission like regular hand-washing, covering your face when coughing or sneezing, staying home when sick and vaccinations. And of course, getting adequate sleep and nutrition is essential for maintaining a healthy immune system, which is our first-line defense against infectious disease.
There are many botanical medicines, vitamins and minerals that have been used historically for illness prevention. We have decided to take a look at a few supplements that have good evidence to back up their use: Echinacea, Green Tea, Ginseng, Vitamin D, Zinc, and Vitamin C.
Echinacea
A meta-analysis that studied the effect of the herb Echinacea on preventing the common cold, found that different preparations made from the 3 most commonly used species of Echinacea (E. Angustifolia, E. Purpurea, E. Pallida) decreased the odds of contracting the common cold by 58%.1 Of those people who caught a cold, cold symptoms resolved quicker among those taking echinacea preventively.
A recent study showed that taking 800 mg of Echinacea Purpurea extract three times a day significantly prevented corona-enveloped virus infections.2 In fact, this daily dose of echinacea reduced the risk of SARS-CoV-2 (“COVID-19”) infection by 63% when compared to placebo.2
Green Tea (Camellia sinesis)
Several studies have shown that daily consumption of a standardized green tea extract lowers the risk of viral respiratory infections, and decreases the duration and severity of the illness if a person should become sick.3 Green tea extract contains catechins and L-theanine, two highly researched therapeutic components of green tea.3
Drinking green tea may decrease the risk of influenza in children and may dramatically lower a woman’s risk of dying from influenza.3
Ginsengs: Asian Ginseng (Panax ginseng) & American ginseng (Panax quinquefolius)
Asian ginseng (Panax ginseng) has shown to decrease the risk of viral respiratory infections by almost half (at a dose of 1 gram three times a day).3 Supplementing with only 100 mg of Panax ginseng daily has shown to provide additional protection and increased antibodies against the flu in those who have received the influenza vaccine.3
Taking 400 mg daily of American ginseng (Panax quinquefolius) may lower the risk of viral respiratory infection (specifically influenza and RSV) and decrease the amount of infections per season.3
Vitamin D
Vitamin-D plays a significant role in promoting healthy immune function.
Research shows that low vitamin-D levels are associated with an increased risk of respiratory tract infections, including influenza and COVID-19, and that supplementation with vitamin-D may reduce the risk of contracting these illnesses (especially in people who have frequent respiratory infections).4–6
Major studies have shown that individuals with low vitamin-D levels (<30 mg/mL) may be 80% more likely to contract COVID-19 than those with higher vitamin D levels. Additionally, people with low vitamin-D levels who do become infected with COVID-19 have an increased risk of hospitalization and/or mortality.4
Dosage recommendations can range (from 400 IU to 4000 IU daily), depending on current vitamin-D levels, age and other individual factors.5 One dosing strategy is to supplement high doses of vitamin-D (i.e 10,000 IU daily) to quickly raise serum concentrations, followed by 5,000 IU daily. The goal should be to raise serum vitamin-D concentrations above 40-60 ng/mL (100-150 nmol/L). It is best to start supplementation in early autumn in order to ensure an adequate vitamin-D level in winter.5
Zinc
Many studies have agreed that supplementation of zinc is helpful in reducing the risk of pneumonia, the common cold and the incidence of respiratory tract infections, specifically in the elderly and in children.7 Recently some indirect evidence suggests that zinc may potentially reduce the risk, duration and severity of COVID-19 as well.8
Taking at least 75 mg of zinc acetate or gluconate may shorten the duration of colds by approximately 33%.9 It is important to begin taking zinc within 24 hours of symptom onset to experience the maximum benefit. 9 Taking zinc with a meal may reduce the potential side effect of gastrointestinal upset and nausea. Always consult with your physician before adding zinc to your supplement regimen, as long term use can cause a copper deficiency.
Vitamin C
Vitamin-C has important anti-inflammatory, immunomodulating, antioxidant, antithrombotic (anti-blood clot) and antiviral properties.10 It is well understood that a person’s vitamin-C requirement increases if they are critically or acutely ill compared to when they are healthy.
While there is some evidence that supplementing with vitamin-C may decrease your risk of catching a cold or pneumonia, the evidence more strongly supports the benefits of prophylactic vitamin-C on supporting cold symptoms rather than preventing the incidence of a cold. Cold symptoms have been shown to be less severe, resolve more quickly, and occur less frequently with 500 mg BID of oral vitamin-C.10 Research suggests that prophylactic vitamin-c supplementation prevents respiratory illness during brief periods of severe physical exertion as seen in high-performance athletes.
Vitamin-C supplementation has been shown to shorten hospital stays for pneumonia patients and reduce the duration of mechanical ventilation in critically ill patients.10 Additionally, those with the highest baseline levels of vitamin-C may have a 30% decreased risk of pneumonia.10
Most of the research demonstrating improvement of COVID-19 outcomes by using vitamin-C has studied intravenous administration of vitamin-C, not oral supplementation. However, there are dozens of ongoing trials currently investigating the impact of vitamin-c on COVID-19.
Most people can tolerate up to 3 grams a day of oral vitamin-C before experiencing side effects like diarrhea. Always consult with your physician before starting high dose vitamin C as it may be harmful to people with certain health conditions (glucose-6-phosphate deficiency (G6PD), haemochromatosis, thalassemia or history of kidney stones/dysfunction).
I invite you to schedule an appointment to help determine your specific needs, doses and prevention strategies.
In good health,
References:
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Reduce Reuse Recycle (and Replace with More Sustainable Options)
Reduce Reuse Recycle (and Replace with More Sustainable Options)
Dr. Sarah Tindall
The whole concept of reduce, reuse, recycle is something that most people have heard of, but many do not actively engage in. And although it is a good model with a catchy phrase, there’s a fundamental problem: it doesn’t address the issue at its source: if the “stuff” we have like packaging, products, toys, clothes, etc. were made in a more sustainable way of materials that didn’t damage our health and pollute the planet, then it wouldn’t matter so much if it were everywhere.
Although a wide range of materials and finished products represent a threat to human, animal and environmental health, one of the main offenders is plastic. It has been widely established that plastic has detrimental impacts on the environment as well as health. We’ve all seen devastating images of animals who have ingested tons of plastic, but did you know there are human health impacts as well?
Plastics and their additives have been associated with disrupting hormones, fertility issues, hormone related cancers, neurodevelopmental disorders and more.
More ominous yet are when plastics become miniscule and then are referred to as microplastics.
Although it was widely known that the ocean is overflowing with plastics, it has now become abundantly clear that so are other waterways, our air, soil – basically everything. Studies have found that even in areas of the world that appear pristine microplastics are present.
While all of that may seem rather dire (and it is) there is good news. There are so many companies and individuals who are striving to come up with easy ways to swap out plastic items or items with plastic packaging with a sustainable choice. If you desire to make some changes in the sustainability department of your life, here are some ways you can reduce your plastic:
1. Always pack a reusable bag (or several). Consider having some in your car so that you can always bring them to the store with you. There are even some that fold up tiny and can attach to your keychain so that you have one. If you forget a bag, opt for paper instead of plastic.
2. Consider swapping out your shampoo and conditioner for shampoo and conditioner bars. Yes,
you did read that correctly – rather than buying bottles upon bottles of plastic shampoo and
conditioner, you could opt for a plastic-free bar. HiBAR is one option, but there are many more.
Another option might be to explore your local food co-ops or bulk stores – many of them have a
body care section where you can bring your own bottles and fill them up with their bulk
shampoo, conditioner, body lotion, etc.
3. Have a bamboo cutlery (many times these also contain a metal straw) set or other reusable
cutlery in your tote or handbag so that you don’t need single use plastic items for take out.
4. Instead of plastic wrap for leftovers and such, swap out plastic wrap for a reusable cloth coated
in beeswax or a silicone wrap.
5. Buy in bulk when possible and avoid things that are individually packaged.
If you need more tips on how to live a healthier lifestyle, consider scheduling an appointment with Dr. Sarah Tindall 503-222-2322
COVID-19 vs Other Upper Respiratory Viruses
COVID-19 vs Other Upper Respiratory Viruses
Dr. Sarah Tindall
These days pandemic associated ennui seems to be rampant, which is understandable but unfortunate given the current omicron variant surge. Even though everyone is tired of it, now it is more important than ever to wear an adequate mask (N 95 or KN 95), physically distance, continue good hand hygiene, and take steps to ensure overall health is robust.
I find these days many patients are asking about flu and colds in addition to COVID-19 and feel confused about how to distinguish these since there are many overlapping symptoms. Although not universal, here are some important distinguishing features:
Cold: This is considered to be a mild viral illness. Symptoms like runny nose, congestion, cough,
sneezing, sore throat are common but other symptoms such as shortness of breath, fever, generalized aches, and loss of taste/smell are rare.
Flu: It can be more difficult to distinguish flu symptoms from COVID-19 since the flu is typically more severe than colds. Common flu symptoms include things like fever, headache, generalized aches, cough, but it is rare to experience loss of smell or taste with the flu. Sometimes severe exhaustion can occur, but not always.
COVID-19: Most of us have become highly acquainted with common COVID-19 symptoms, especially some of the more frightening ones such as difficulty breathing/shortness of breath, chest discomfort, and cough (a dry cough as opposed to a productive one). However, the Omicron variant, which we are dealing with now, has symptoms that can easily be mistaken for a cold or flu.
The current advice, is to suspect COVID-10, get tested and act as if you do have COVID until you know you do not. It is important to know if you are symptomatic the recommendation would be to stay home for 5 days and get a COVID-19 test to make sure symptoms are not due to COVID-19. Wearing a mask and avoiding others can help stop the spread of COVID-19. Please check the CDC website for clarity of actions and guidelines if you are symptomatic and test positive, if you are vaccinated or not, if you are asymptomatic but test positive.
There is scientific evidence showing that certain lifestyle factors and select supplementation can help boost immune function. If you are looking to make health and wellness changes in 2022, consider scheduling an appointment with one of our naturopathic physicians to help ensure optimal health.
We also now have a post covid recovery program for general health restoration and for those suffering from post covid-syndrome/long haul syndrome. Check our website for more information.
For More Information you can call 503-222-2322 or email us at info@awomanstime.com