Posts Tagged ‘detox’

Practical tips on reducing toxins – Part 3

Friday, October 9th, 2009

<Like this article? Visit our website www.asthmacare.us>

In this part of the article, we suggest alternatives to commercial household cleaners and personal care items. We’ll also talk a bit about using our local resources as a starting place for finding healthier and organic versions of popular supermarket products.

1 Household Cleaners
More companies are producing healthier household cleaners free of phosphates, petroleum-based cleaners, chlorine, dyes and other potentially harmful chemicals.  True, they might cost a bit more than typical supermarket brands, but if you watch for sales or buy from wholesale internet sites (such as www.vitacost.com or www.luckyvitamins.com), you are unlikely to spend much more, and it is a worthwhile investment in your health.

An even more budget-friendly clean alternative is a simple set of multi-purpose household cleaners that are always available in any grocery or drug store.  And I am talking about –

• Baking soda  – use it as a deodorizer, nonabrasive scouring powder
• Washing soda – use it as a grease cutter, wax remover, deodorizer, laundry booster
• Borax – a deodorizer, nonabrasive scouring powder, laundry booster, all purpose cleaner, mold inhibitor, rust stain remover
• Citrus fruit juice such as orange or lemon – use it as a grease cutter, deodorizer, or flea repellent
• Hydrogen peroxide – a bleaching agent and an antibacterial
• Olive oil – wood polish
• Lavender oil –disinfectant, deodorizer
• White distilled vinegar – dissolves hard water mineral scale and greasy build-up, removes tarnish; when dissolved in water, it’s an all purpose cleaner and glass cleaner
• Toothpaste – metal polish
• Favorite essential oil – air freshener
• Eucalyptus oil, citronella candles – insect repellents
• Natural vegetable-based liquid soap – general detergent substitute
• Tea tree oil – antibacterial, antifungal, antiviral, deodorizer
• Flat cola – toilet bowl cleaner (remember this before you drink!)

2 Personal Care Items
There are several body, skin and dental care lines, which emerged as healthier versions of widely available commercial products and that offer hypoallergenic, preservative free, or even organic, formulations.  You might notice a couple of added shelves with those products at  stores such as Walgreens, Target and Wal-Mart. Brands include Alba Botanica, Weleda, Jason, Avalon organics, Dr. Bronner’s soaps, Aubrey organics, Derma-E, and many more.

As with any skin care or cosmetics line, price range is quite varied. But, if average prices appear higher to you than your favorite drugstore finds, I’d encourage  you again to browse www.vitacost.com, www.luckyvitamins.com  and similar web stores for a wonderful array of clean cosmetics lines with reasonable price tags.

It would be difficult to list all my suggestions here, but a few tried and true things I order over and over again include:

• Award-winning Jason toothpastes, which are  free of fluoride, saccharin, preservatives, artificial colors or flavors, animal by-products, lauryl sulfates, propylene glycol, and are full of natural extracts supporting tooth and gum health

• Jason body washes ($8.87 for 30oz) with no lauryl / laureth sulfates, animal by-products or parabens

• A line of Crystal body deodorants, which are aluminum free (in fact, they contain nothing but a natural mineral salt). They come in solid and liquid forms, won’t stain clothes, cost virtually nothing and are surprisingly effective.

For some people, it takes time to adjust to using cleaner products.  For example, shower gels or shampoos with no added lauryl /laureth sulfates might seem to lather less than products you have used in the past.
Natural deodorants are not anti-perspirants.  Sweating is our body’s natural function for temperature regulation and mild detoxification, and it shouldn’t be suppressed. Deodorants, however, will do a good job of removing odor.
Natural skin creams might not have a shelf life that is as long as creams with more preservatives have, and toothpastes might seem to have an unusual taste.
But believe me, once you adjust and find your products, you’ll be glad you did, and chances are you’ll never want to go back!

Local Resources

And finally, I’d like to urge you to explore local farmers’ markets, as well as butcher shops and co-ops that sell naturally raised meats and produce, before you shop at your large, grocery-chain store.

Stop often at stores, such as Trader Joe’s and Whole Foods, which offer healthier and organic versions of popular supermarket products.

Find local bakeries that use good-quality, unbleached, organic flour and that offer whole grain breads. If you are celiac or gluten sensitive, natural food stores now carry more gluten free bread varieties.

It is apple harvest time in Minnesota, and this weekend we toured local apple orchards. Besides five or six DELICIOUS kinds of apples, we found raspberries full of flavor that you’ll never taste in a grocery store, squash, farm-fresh eggs, homemade peanut butter with honey  (I never liked peanut butter, but  could not put my spoon down with this one!) and  our famous Minnesota wild rice. Tasting all that nature’s goodness, I’ve sadly realized how, for the sake of convenience, we’ve robbed ourselves of nutritional wealth.  Even sadder, because our taste buds have been subjected to over-salted, over-sugared, over-processed food for so long, we have forgotten  how real food tastes, and next generations are growing more addicted to junk food and more alienated from natural food, that just doesn’t taste right to them.

Switching to better quality food will undoubtedly play a significant role in your detoxification. To get an extra help, stop regularly at your local Juice Bar. Our Minneapolis based SOLA Squeeze juice bar offers not only a variety of freshly squeezed fruit and vegetable juices, but also added shots of wheat grass juice, which is claimed to be one of the best detoxifying foods.  Alternatively, invest in a good juicer and DIY!

Next time you shop for groceries, household cleaners or personal care items, consider making a small change that will result in much bigger health benefits.
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Buteyko Clinic USA offers unique breathing rehabilitation programs that result in long term drug free control over asthma, allergies, COPD, rhinitis, chronic cough, snoring, sleep apnea, anxiety, panic, chronic hyperventilation syndrome and other chronic conditions. Contact us today for a free consultation.

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Practical tips on reducing toxins in your body (2)

Friday, September 18th, 2009

Part 2 – Food, drugs and supplements

photo0091 If you didn’t read one of my earlier articles Common Sense Nutrition, I talked about how to establish healthier relationships with food consumption.  Adopting those recommendations will be a good place to  start. Here, let’s talk more about how to reduce ingestion of toxins.
  • Reduce your meal portions and lose weight
    There is a triple benefit to this important point. First, simple math says that by eating twice less you’ll be absorbing twice less harmful dyes, preservatives, sweeteners etc… Second, toxin stored in the body accumulate mostly in fat tissue, therefore losing overall body fat could reduce the toxins you store. Third, overweight and obese bodies typically have a host of health conditions associated with obesity and struggle to eliminate toxins efficiently.
  • Include more raw fruit and vegetables into your diet
    Besides being rich in nutrition and fiber, many herbs, fruits and vegetables, especially green leafy vegetables, assist the body’s detoxification.
  • Choose locally grown seasonal produce or organic produce whenever you can.
    The regulation of what is “organic” might not be perfect, and we might still get some unwanted chemicals in that produce. But chances are there will be much less. Small local family farms typically don’t use as much harmful pesticides as mass-producing commercial growers.
  • Choose “cleaner” meats, poultry and diary
    Choose organic meats and poultry or look for labels such as “grass fed”, “cage free”, “raised without hormones and antibiotics” and so on.
  • Be wise with fish and seafood choices
    Farm raised fish and shrimp pose the same threat as anything else raised or grown by the mas- producing food industry. It is fed colorings (salmon) and chemicals to prevent disease in unnatural habitat. Wild-caught fish is a better option if you can be mindful of its level of mercury contamination (some fish accumulate more mercury than others).
  • Absolutely ban the most unnatural food on the planet – processed and packaged food, soda drinks etc…MSGs, aspartame, hydrogenated oils, food dyes, preservatives, over-the-limit sugar or even more harmful sweeteners, over-processed and stripped of all its nutrition white flour and dairy – that’s mostly what you get.
    If you shop in natural food stores, some canned and packaged food there might be made from better ingredients and with healthier methods of preservation, and can be suitable. To educate yourself by reading ingredient labels is a sure way to know.
  • Use supplements wisely
    Do basic research on vitamins and supplements and determine if you need any. Do not overload.
    If you shop for supplements, find the ones that contain no preservatives, anti-caking agents, artificial sweeteners, etc.
  • Drugs are potent toxins
    Adopt healthier lifestyles and try alternative approaches whenever possible to address your health issues. Revise your prescriptions list and talk to your doctor about the necessity of all the drugs you are taking (see my article Michael Jackson’s death. )

And, because we are carrying a toxic load already and there is no way to completely avoid acquiring it in the future, periodic detoxification is important.

What are the effective ways to detoxify?

• 3-4 weeks of detox diet a few times a year

Usually, detox diets don’t have rules on how much you can eat, but rather what you can’t eat. Diet is mostly limited by raw or very lightly cooked vegetables, fruit, herbs, some nuts and oils. Drinks are limited to herbal teas and purified water. Specific supplements might be taken to assist in detoxification.

• Intermittent fasting

Many variations of intermittent fasting exist. You can start with something as simple as skipping one meal a day (lunch or dinner). Or, eat only raw fruit and vegetables once a week.
You can fast or juice-fast one day a week.
You can fast or juice-fast every other day for a week or two.

• Full fast

Full fasts are usually done for more than one day. Proper preparation and “going out of the fast” procedures are important. Juice and water fasts are very potent tools of detoxification. Throughout the history of humans, fasts were a natural way to regulate health.  A lot of literature could be found on juice and water fasts and their health benefits.  If you are trying to attempt one, I’d recommend that you consult with a good naturopathic doctor and educate yourself first on what to expect.

In addition to detox and fasts, activities producing excessive sweating, such as intense physical exercise (if permitted) or sauna, will assist in detoxification.
Here is a workable solution – if you never attempted fast or detox before, start with the gentler option suitable for your lifestyle and health condition and either stay with it or gradually work your way up.

*Caution:  If you have a serious health conditions, you should always check with your doctor if fasts are safe for you.
Diet of raw fruit and vegetables might not be suitable for people with some digestive conditions. In this case very light cooking, like steaming, would be a better option.

The next part of this article is coming shortly, and meanwhile we invite you to sign up for our free (only once-a-month) newsletter. Stay informed on the Buteyko Clinic blog articles, programs and other news.
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Buteyko Clinic USA offers unique breathing rehabilitation programs that result in long term drug free control over asthma, allergies, COPD, rhinitis, chronic cough, snoring, sleep apnea, anxiety, panic, chronic hyperventilation syndrome and other chronic conditions. Contact us today for a free consultation.

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Practical tips on reducing toxins in your body (1)

Friday, September 11th, 2009

 <Like this article? Visit our website www.asthmacare.us>

Part 1 – Introduction
There is a sad truth we face every day – progress and industrial ingenuity caused a shower of foreign chemical substances to invade and occupy our bodies and our environment. And as a likely outcome of that 
…our overall health condition as a society has degenerated alarmingly and rapidly. Over the past one hundred years our cancer mortality rate has gone from 3 percent of all deaths to 20 percent of all deaths. Our incidents of diabetes went from 0.1 percent of the population to almost 20 percent. Heart disease went from being almost nonexistent to killing more than seven hundred thousand people a year. At the same time, health care costs have risen until the United States now spends twice as much on medicine and care per person per year than any other industrialized nation in the world. (Randall Fitzgerald, “The hundred-year lie”)

We can now realize what we did to our environment. We sympathize with animals suffering from climate change, feel bad about fish dying in polluted water and appalled by the frog population found with disturbing deformities. We complain to politicians and government; we form organizations and groups to protest harmful industrial dumps and demand a cleanup to prevent future damage and species extinction.

But, isn’t it ironic that we are not doing the same for ourselves and our contaminated beyond its ability to self-sanitize bodies? 

“An effect of this contamination is that we are now one of the most polluted species on the face of this planet,” contends Paula Baillie-Hamilton, an Oxford-educated physician in Britain who is one of the leading authorities on toxins in food. “Indeed, we are all so contaminated if we were cannibals our meat would be banned from human consumption” (Randall Fitzgerald, The hundred-year lie)

When we see animals born with deformities, acquiring diseases and dying, there is a little doubt in our minds that it is happening because their natural habitat was polluted, disturbed or destroyed. We use society’s unity, money and power to clean up and preserve that habitat.  When we see the very same thing happening to us, we use society’s unity, money and power to create ever more potent chemicals (aka drugs) to pollute our bodies and our environment even more…
Every now and then when we hear a disturbing media splash or read a revealing book about just how toxic we’ve become, the alarm sounds in our heads, but for most of us it is usually silenced soon by the thought that it is the long-established way of the modern society, and it is overwhelming and unrealistic to fight this. Everyday conveniences, bad habits, fast-paced competitive lifestyles, imperfect laws and regulations, social expectations – all that seems impossible to resist or change.

I could write a long article citing dozens of sources with screaming evidence supporting the argument that the way to better health starts with effective detoxification and subsequent reduction of everyday toxins (if you are looking for a good read on the subject, take a look at the book I cited here The hundred-year lie by Randall Fitzgerald.)

But, I decided it will be more useful to suggest some practical tips on where to start and how to make a real change without feeling overwhelmed. After all, any self-improvement program is only as good as it is realistically applicable. 

A place to start would be to address the main channel of pollution – digestive.

Food seemed to be a major culprit for this toxicity, because Japan, alone among the ten countries studied, experienced no increase in brain disease mortality, apparently as a result of the Japanese diet being healthier than Western diets. When Japanese citizens relocate to Western countries and consume processed foods, their disease rates exceed those of Japan as a whole. (Randall Fitzgerald, The hundred-year lie)
I couldn’t help but comment on the above citation from my recent personal experience. I received a package from Japan, in which, among other goods, there were a few boxes of traditional Japanese sweet treats. I’ve tasted about five boxes of different pastries. What was strikingly different from American desserts, is there was virtually no sugar, except for the natural sweetness of the fruit pastes inside. I could not read ingredients in Japanese, but was convinced there were no food dyes and very likely no food preservatives (each pastry/cookie in the box was individually sealed and the box contained a few small packets of desiccants and oxygen absorbers – good sign that fresheners were kept outside, not inside, my pastries…)  

Because there is a lot to cover in one article on this topic, in the following second part (coming shortly) I’ll suggest the ways to reduce toxins entering us through the digestive tract and to implement not so stressful detox strategies. Then we’ll talk about reducing chemical exposure from consumer products such as household cleaners, personal care items etc… I’ll also suggest how and where to shop for cleaner products on budget. And, finally, I’ll talk shortly about Dr Buteyko’s view of healthy/unhealthy dietary choices, detoxification, and how diet and toxins affect our breathing.

Stay tuned, and meanwhile sign up for our free (only once-a-month) newsletter. Stay informed on the AsthmaCare blog articles, programs and other news.



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Buteyko Clinic USA offers unique breathing rehabilitation programs that result in long term drug free control over asthma, allergies, COPD, rhinitis, chronic cough, snoring, sleep apnea, anxiety, panic, chronic hyperventilation syndrome and other chronic conditions. Contact us today for a free consultation.

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Common Sense Nutrition

Tuesday, March 10th, 2009

Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity.  (Voltaire)

Oh, the power of food.  It satisfies our mighty hunger.  It comforts us.  It nourishes us.  It makes us feel good.  It relaxes us.  It energizes us.  It brings us instant gratification.

Nature intended for us to eat for one single reason – to provide the energy and nutrition to our bodies when we need it.  Our digestive system was designed to adapt to a wide variety of food and our bodies are equipped to withstand occasional famine.  Throughout human history we’ve had to physically work for hours each day in order to ensure a continuous food supply.

Only a distinct feeling of hunger is the body’s healthy sign that it is ready to digest food.  It is a modern society’s phenomena that besides hunger, we now eat for a variety of reasons, like

• Stress

The human race’s prospects of survival were considerably better when we were defenseless against tigers than they are today when we have become defenseless against ourselves.  (Arnold J. Toynbee)

Stress eating seems to be one of the easiest and most readily available ways to combat negative emotions arising from difficult family situations, work overload, financial pressures, broken relationships, or battling chronic illnesses.
Nature, however, has created a stress initiated “fight or flight” response in our bodies.   Certain physiological processes such as adrenalin pumping in the blood, or blood diversion from inner organs to muscles are supposed to prepare us for intense physical activity (e.g. running away from a wild animal or fighting the enemy). Therefore, the only effective way to relieve stress should be a physical activity. Instead, many choose to sit and eat. 

• Boredom

Did perpetual happiness in the Garden of Eden maybe get so boring that eating the apple was justified?  (Chuck Palahniuk)

While eating an apple out of boredom can be totally justified, eating a slice of pizza or an entire box of Oreos…not so much.

• Socializing

Food brings people together and equalizes them, making shared meals a perfect social activity.  Eating and talking about food is something we are all good at.

• Our busy lifestyle demands

For many of us, meal time is no longer a ritual.  Meal time has become inferior to many other activities we perform.  Trying to fit regular meals into our busy schedules doesn’t always work so we eat whenever time and our schedule allows, even when not hungry.

• Pleasure of instant gratification or habit

No man in the world has more courage than the man who can stop after eating one peanut. (Channing Pollock)

…or two popcorn kernels on movie night?

• Just because…

There is food left on the plate…
That pastry sure looks mouthwatering…
My kid didn’t finish his dinner and I’d hate to waste it…
The boss brought doughnuts to the meeting…
Etc.

What we eat

Older people shouldn’t eat healthy food; they need all the preservatives they can get.  (Robert Orben)

Most modern produce is depleted of minerals and nutrients due to over processing of the soil.  Fish and seafood carries chemicals from polluted water.  We farm raise cattle or poultry and stuff it with hormones and antibiotics.  We farm raise salmon and feed it colorings to make them look more natural. To add further insult to injury, we process the food and bathe it in artificial sweeteners, dyes, preservatives, anti-caking and thickening “agents”, hydrogenated oils, MSGs and other impossible to pronounce chemicals.  The problem is that it makes modern food abundant, cheap and convenient for the consumer, and profitable for the industry.  Usually the most work we have to do for our food is to walk to refrigerator or drive to the nearest eatery.

How we eat

You can find your way across this country using burger joints the way a navigator uses stars.  (Charles Kuralt)

To summarize how people in modern society eat, fast would be the first word that comes to mind and mindless would be the next.

Where does this lead us? 

I saw few die of hunger; of eating, a hundred thousand.  (Benjamin Franklin)

What do we do about it?

• Pour money into research

Money won’t buy happiness, but it will pay the salaries of a large research staff to study the problem.  (Bill Vaughan)

I am always wondering (especially in those hard economic times), do we need to spend precious time and money scientifically confirming that:

o We are fat and getting fatter

o Although we live slightly longer than previous generations, we are acquiring chronic conditions early in life and are as overmedicated and surgically altered as humankind has ever been

o The wealthier and the more developed the country is, the more it is plugged with obesity and degenerative diseases

o Everything we’ve done so far as the result of those researches, is not working

And mainly, researches don’t change the way we are addressing the problem.

• Diet

I’ve been on a diet for two weeks and all I’ve lost is two weeks. (Totie Fields)

Nearly one-third of the U.S. population is overweight and another third is obese.  We spend billions of dollars on diet products and books each year.  A government review found that two-thirds of Americans who tried dieting regained all the weight they had lost within a year and 97% had gained it all back within five years.
Nevertheless, diets are so popular now that one needs a diet encyclopedia to consider all the choices.  Diets can be classified by calorie restriction, elimination of certain types of food, food group compatibility, body type, blood type and so on.  If this isn’t enough to get your head spinning, a science called Nutritional Genomics says it is all in your genes – in other words, a diet good for some people might not necessarily be good for others.
It is my opinion that the idea of dieting is flawed at its core.  Any enforced and sustained restriction of food or certain types of food (usually the most craved), or constant fear and confusion in choosing the right meals, will bring more longing, dissatisfaction, lifestyle limitations, frustration and eventual failure. 

• Hope that advances in medicine will help

Formerly, when religion was strong and science weak, men mistook magic for medicine; now, when science is strong and religion weak, men mistake medicine for magic. (Thomas Szasz)

Diet pills, gastric bypass surgery, liposuction…hmm.  No matter how you look at it, diet pills are medications, and bypass surgery and liposuction are surgical procedures, and therefore, they are not only don’t work for everybody, but carry substantial risks and side effects.

It seems logical to me that all the research, diets and medical advances won’t solve the problem, because they are not addressing the problem itself, but rather its ugly consequences. Why?  Because addressing the problem would be extremely difficult.  We’ve evolved into a civilized society with its virtues and flaws and we cannot go back.  We are trapped between our body’s evolutionary “instruction manual” and modern lifestyle, which our faster developing brain has advanced us to.

What can we do?

We are what we repeatedly do. Excellence then is not an act, but a habit.  (Aristotle)

Although, we cannot change a society’s established ways of living overnight, there are simple but powerful things we can do.  First, we can adhere to a few good habits.  Change done in small but persistent steps will not seem so overwhelming, like a new crash diet or an exhausting exercise regimen.  But over time you will be amazed at how simple habits can profoundly change your health, influence other people and eventually affect your community.

1. Mind what you eat.

 In his book “Nutrition and Physical Degeneration”, Dr. Weston Price, described isolated social groups/tribes he studied all over the world.  Each group lived primitive lives and was depended on food available locally. For example, Eskimos of Alaska lived primarily on fish, sea animals’ organs, berries and ground nuts. Isolated Gaelic’s lived on fish, oatmeal and rye bread. Isolated Swiss’ nutrition included rye bread, dairy products, vegetables and occasionally meat.  Indians in the far North of Canada ate mostly wild game, like moose and caribou, adding some plants during summer months.
Dr Price’s observation was that despite the fact that due to climate, soil conditions and primitive technologies their food choices were extremely limited comparing to ours, they all possessed excellent health, complete absence of dental problems, beautiful physics and enviable stamina. Their health, however, declined rapidly after switching to civilized society’s diet.
Modern humans are fragile. We have food intolerances and allergies.  As a Practitioner, when I am asked what other conditions besides asthma could be treated with the Buteyko Method, as I go through the list, usually different people react to a specific problem they have.  When I say “digestive problems” I get an instant reaction from almost everybody. 
Being “digestively impaired”, we have to listen and be mindful of what kind(s) of food our body is not receptive of.  

 Educate yourself on reading food labels.  Saturated fat and cholesterol on the label is not always the enemy. Processed food, white flour and sugar are.  Eating organic eggs, butter, meat and whole milk in quantities sensible for your lifestyle, won’t make you fat or increase your cholesterol.  Food with artificial sweeteners, dyes, hormones, antibiotics, preservatives, anti caking, thickening etc… agents, hydrogenated oils, MSGs and chemicals, however, must be eliminated or reduced to an absolute minimum.  Be aware that many “diet” or “no sugar” labeled products contain even more harmful substitutes.

 Do your best to switch to organic produce. Instead of baiting on a next sensational diet or diet pills, spend your money on buying organic locally grown meats and fresh produce. Substitute food quantity with quality.
I am so pleased to see that now every grocery store has an expanding organic section.  I am even more pleased to see small, local butcher shops and bakeries opening.  There also seems to be plentiful farmer’s markets running throughout summer and fall.  Even in the regular grocery store aisle we now see more products labeled  “no hormones”, “no antibiotics”, “free range”, “no preservatives”,  “unbleached, unbromated” and so on.  That means consumers are demanding more “clean”, natural foods, and we are hopefully going back to what healthy eating is supposed to be.
Do not underestimate the power you have as a consumer.  The more you buy a better quality food, the more grocery suppliers will offer it.  You’ll support local farmers, and with more competition, chances are prices will go down.

 Cook at home more often using as many fresh ingredients as possible. This way you are more in control of what you eat. Besides, you’ll be surprised at how budget friendly it is.

 Choose raw, steamed, broiled or grilled food over deep fried.

 And yes, eat more fresh fruit, berries and vegetables.

2. Change how, why and when you eat.

 Eat only when hungry. Distinct feeling of hunger is a signal that your body is ready to digest food properly.

 Stop eating at the first feeling that you are full.

 Eat slowly!  Chew!  A large part of healthy digestion happens in your mouth.

 Stop eating at least two hours before bed.

3. Address specific digestion problems.

 Clear any existing intestinal parasite and fungal infections
 
4. Do a basic research on vitamins and supplements and see if you need any.  Do not overload. (See my article “What is in my medicine cabinet”).

5. Ideally, fast or detoxify one or two times a year.

6. Be aware of your breathing and eating connection.

According to the Buteyko theory, breathing and eating are indeed connected.  What you eat affects your breathing.  For example, animal protein will cause you to breathe more than eating fruits and vegetables.  Deep fried food will cause you to breathe more than raw or steamed food.  That might explain, for example, suggested nutritional solutions for easing asthma.  It is possible that some mild asthmatics are able to reduce their symptoms with changing their diet toward healthier, “greener” food choices.
However, your breathing profoundly affects all the core processes in your body, including your digestive health and your metabolism.  While good nutrition is important, only by addressing your breathing will you be able to overcome your asthma, fundamentally improve your overall health and in many cases successfully stabilize your weight. 



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Buteyko Clinic USA offers unique breathing rehabilitation programs that result in long term drug free control over asthma, allergies, COPD, rhinitis, chronic cough, snoring, sleep apnea, anxiety, panic, chronic hyperventilation syndrome and other chronic conditions. Contact us today for a free consultation.

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What is in my medicine cabinet?

Friday, January 9th, 2009

Note: Views, opinions and recommendations given in this article are based on the author’s personal experience, and are not intended to evaluate or treat any disease, nor to substitute a professional medical or nutritional consultation.

People often ask me, “What is in your medicine cabinet? What supplements do you take?” “Do you give antibiotics to your children?” In this article I’ll try to answer questions about my view on drugs, natural remedies and supplements for general health, first aid and most common minor ailments.
As I choose supplements and remedies, I am guided by a few simple principals:

  • Basic education on drugs and supplements is necessary for any health conscious person
  • All drugs, either OTC or prescription, are potent toxins and should be regarded as such
  • A majority of OTC drugs have safer natural alternatives
  • Well researched good quality supplements are likely to be beneficial
  • There are circumstances when a responsibly taken drug regimen is the best thing to do, and under these circumstances it is wise to research a particular drug for safety, interactions, and if possible, minimize its harmful effects (e.g. supplement with probiotics after the course of antibiotics, or supplement with calcium during steroid based medications use)
  • When facing prescription medication from the doctor, again, I’d try to educate myself on particular condition and decide the best course of action. It is not possible to describe every scenario, but I will give you two examples
    1.  Antibiotics for a children’s Ear infection have never been proven to work, yet they are prescribed commonly. (see Ear infection section below). But, for example if your child tested positive for strep throat (Streptococcal pharyngitis), antibiotics are necessary. In this case, administer the drug correctly. Keep your child on a good diet and well hydrated, and supplement the prescription with probiotics (see probiotics section below).
    2.  Corticosteroids are a group of drugs that are widely prescribed for a range of conditions from mild allergies to arthritis and asthma. They have strong side effects, especially when taken in oral form and for a prolonged period of time. I would not, for example, use steroid based nasal sprays for allergies because they do not address the underlying cause, and there are safer alternatives. But for people with moderate to severe steroid controlled asthma, it is wise to stay on steroid therapy until the cause of asthma is addressed as with Buteyko therapy. Even a slight change in dosage for those patients can cause asthma aggravation and put their bodies through enormous stress. With Buteyko therapy steroids are regarded as drugs of choice until the breathing is corrected and in many cases dosage can be decreased gradually with a doctor’s consent.

    Going back to the title of the article, I’ve looked into my medicine cabinet and noticed that since I’ve learned the Buteyko Method and my last prescription drugs (asthma inhalers) are gone, there is not much there. Chamomile tea, a couple of homeopathic remedies, tea tree oil together with a few bottles of vitamins and supplements is all that is left. Based on my experience, I will recommend these and other simple and safe remedies for first aid and most common minor ailments.

    Cold/Flu
    If you’ve attended our workshop, you’ve learned that if your breathing is addressed, your immune system will fight viral infections more effectively. Even if you get a cold you’ll be able to shorten its duration significantly and prevent complications. You’ve also learned how to unblock your nose naturally, how to cough, shift mucus and blow your nose correctly. That alone should eliminate the need for nasal sprays, cough and other OTC cold medications.
    “Americans spend over 2 billion dollars a year for cough and cold remedies, although these drugs have no effect on the length of the disease. …Well over a million prescriptions a year are written for antibiotics for colds. Yet, colds are caused by viruses, and antibiotics have no effect against those marauders. The professed justification is prophylactic: to treat any bacterial infection that might arise. The problems with this theory are that if an infection does develop, the bacteria will have had an opportunity to become resistant to the antibiotic; and the patient runs unnecessary risk of developing an allergic reaction to the drug.” (Nature’s pharmacy by dr Lynne Paige Walker, Ellen Hodgson Brown, j.d.)

    The only drug I still keep just in case is a bottle of Children’s Motrin.
    What I would likely use for colds:

    Homeopathic cold/flu medicine
    These two are popular
    Boiron Oscillococcinum for flu
    Boiron Coldcalm Cold for cold
    Immune boosters
    At the first sign of the cold or flu, or if I am in close contact with a sick person, I’d take Echinacea for 3 days. Echinacea is proven to work as an effective immune booster if taken at the very first sign of the symptoms and continued only for 2-3 days. It is not intended for long term use.
    Vitamin C, Elderberry extract (Sambucus nigra) and Colostrum are other immune boosters which could be taken for the duration of the cold/flu. Elderberry is a berry that also has antiviral properties and might be taken as preventative supplement during flu season. The most popular elderberry brand (including the children’s version) is Sambucol. Zinc gluconate has also been shown in clinical studies to help at the first stage of a cold.
    Sore throat
    To sooth a sore throat and relieve congestion herbal teas like chamomile with honey and lemon are excellent.
    For a sore throat a rinse with calendula before bed does wonders. Put two droppers full of Calendula tincture in one pint of water. After brushing your teeth gargle for a few seconds 2-3 times. Do not eat or drink anything after that. I have found that the pain is usually gone in the morning.
    Stuffy nose
    Spices like ginger and horseradish work as mild decongestants.
    Licorice root tea is a good decongestant, but should be limited to a couple cups a day.
    Saline sinus rinses are beneficial, and recipes usually include pure sea salt (no iodine, anti-caking agents, or preservatives) and optional baking soda dissolved into water.

    According to American Academy of Allergy Asthma and Immunology guide

    In a clean container, mix three heaping teaspoons of iodine-free salt with one rounded teaspoon of baking soda and store in a small airtight container. Add one teaspoon of the above recipe to eight ounces (one cup) of lukewarm distilled or boiled water. Use less dry ingredients to make a weaker solution if burning or stinging is experienced. For children, use a half-teaspoon with four ounces of water.
    Get a soft rubber ear bulb syringe, infant nasal bulb or a commercial nasal saline rinse product from your drug store and administer the rinse by following these steps:
    • Draw up saline into this product and instill approximately four ounces of solution gently into the right nostril with your head tilted downward and rotated to the left. Breathe normally through your mouth and in a few seconds the solution should come out the other nostril. Repeat the process by rotating your head rightward and instilling four ounces of solution gently into the left nostril.
    • You may need to adjust your head position so the solution does not go down the back of the throat or into the ears.
    • To prevent the solution from going into the ear and causing discomfort, blow the nose very gently.

    Antiviral
    Raw garlic and onion are both effective antiviral foods.
    Fever reducers
    Fever mobilizes your body’s defenses against infectious organisms. But a quickly rising fever in children can be dangerous as it could lead to seizures. The best approach is not to reduce it if it is below 100.4F (38C), just make sure your child is lightly dressed and drinks plenty of liquid. If over 100.5F point is reached, OTC fever reducer medication could be given.
    From my experience, there were times when fever reducer medication just failed to work. Or, for example, children often vomit during flu or high fever, and medication becomes impossible to administer. In this case natural fever reducer is a lukewarm bath. Hold your child carefully while in the bathtub and gently rinse their face. If a young child resists taking a bath, substitute with a sponge bath with slightly cool water.
    Be sure to drink plenty of liquid during a fever. Herbal teas are the best.

    Migraine/Headache relief
    Try homeopathic remedies, like Source Naturals Migraine Blocker or Natural Care Migraine. Note, that in order to be effective, homeopathic remedies should be taken strictly according to directions, e.g. on a clean mouth, at least 15 minutes after eating. To clean your mouth, do not brush your teeth with toothpaste, just rinse with water. For better absorbency tablets should be slowly dissolved in the mouth. Do not eat or drink for at least 15 minutes after taking homeopathic remedies.
    The herb Feverfew has been found to not only cut the frequency and severity of migraines, but also reduce the nausea that comes with them. Search for supplements containing Feverfew.
    The herbal cousins of aspirin are Willow Bark and Meadowsweet tea.
    Taking Magnesium supplements could lower the risk of getting migraines.

    Earache
    Ear infection is one of the most common problems in young children in America. And antibiotics are the treatment of choice. However, in a study reported in The New England Journal of Medicine in 1987 over 500 children with middle ear infection were given either an antibiotic alone, antibiotic together with a decongestant and an antihistamine, or placebo. After four weeks, no significant differences were found in the children‘s conditions. Other studies confirmed that a majority of otitis media cases were resolved by themselves without any treatment.
    Immune boosters
    Vitamin C, Children’s multivitamins and probiotics are beneficial.
    Pain relievers
    My mother would always use few drops of slightly warmed oil of camphor in the ear, then gently plug with small cotton ball. This could be repeated every 4-6 hours.
    Effective natural remedy is Mullein Oil. It is a painkiller and it soothes inflammation. Find ear drops that have Mullein Oil among its ingredients.
    Homeopathic ear drops can provide relief. A product called Similasan Earache Relief is available in most drugstores.

    Cuts, bruises, burns
    Tea tree oil is an irreplaceable antiseptic. It can be used as antibacterial rinse for a sore throat and gums. It can be used as anti-fungal for athlete’s foot or fungus in the mouth. It is a scalp cleanser for such problems as lice and dandruff. Use it topically for cuts, acne, cold sores.
    For minor cuts, scrapes, burns, and skin irritation try homeopathic calendula gel.
    The very best folk remedy for minor burns (that always saves me in the kitchen) is to apply vegetable oil liberally over burned skin. To be effective it should be done immediately after the burn. Wait for a couple of minutes, then apply a generous dash of baking soda over oil. Do not rinse for about 15 minutes.
    For swelling and bruising homeopathic arnica gel is very effective.
    Arnica homeopathic 6x or 30x tablets taken orally will soothe sore muscles, aches and sprains.

    Digestive problems
    Chamomile tea and mint are two wonderful herbal remedies for calming almost any stomach discomfort. Ginger tea is also helpful.
    If you suffer from occasional constipation magnesium and fiber supplements are of great help.
    If you anticipate a heavy meal for a special occasion, digestive enzyme supplements taken with food will aid your digestion. (Caution: Digestive enzymes should not be taken if the stomach is inflamed as from ulcers or NSAIDs). Enzyme rich foods are papaya, avocado, apples, grapes, kiwi, banana, pineapple, mangos, raw honey and extra virgin olive oil.

    For diarrhea from mild food poisoning drink plenty of fluids, but stay away from caffeine and alcohol. Diarrhea is another defense mechanism to rid your body of viruses and bacteria, so try not to stop it too aggressively. Ginger tea can ease cramps and pain. Oregano oili is an antibacterial, anti- parasitic and anti-viral.
    Charcoal may be used for relieving indigestion, nausea, vomiting, diarrhea and intestinal bloating. Its disadvantage is that it also can interfere with absorption of nutrients.
    A good folk remedy for diarrhea is to boil rice (brown is better than white), a dash of salt and water until just done. Eat the rice with water.
    To avoid antibiotic related diarrhea, supplement with probiotics during and after a course of antibiotics. Probiotics are live microorganisms that are “friendly bacteria” similar to microorganisms found in a healthy human digestive system. Yogurt is also a good source of friendly intestinal bacteria.
    For hangovers homeopathic Nux Vomica 6c or Charcoal are popular.

    Vitamins and supplements
    I do not think that blindly overloading ourselves with dozens of vitamin pills is going to solve any health problems. First of all, if you have digestive issues (and according to the American Gastroenterological Association (AGA), Americans report more than 81 million cases of chronic digestive problems each year) you won’t benefit much. In fact, supplements can compound digestive issues. Some supplements could be harmful if overdosed, many work only in synergy with others, and some counteract.
    Let me repeat again, if you correct your breathing and adhere to the basics of a healthy lifestyle, your digestion and metabolism will be in its healthiest state and you’ll naturally become less deficient in necessary vitamins and minerals.
    On top of that, since our modern dietary choices do not provide enough of essential nutrients and minerals, assuming healthy digestion and good quality supplements, I would advise that you determine through research which nutrients you may not be getting, or the ones which might be helpful for your particular health problem. I would recommend either to educate yourself with a good book (e.g. Encyclopedia of Nutritional Supplements by Michael T. Murray, N.D.) or to get a consultation with a professional nutritionist or naturopath. Books, like Dr. Murray’s, could also help with recognizing the quality of supplements, because factors like vitamins and minerals ratios, absorbency and processing methods could greatly effect supplement’s potency. And of course, look for ones without unnecessary fillers and preservatives.

    As for my personal choices, I do not take anything religiously every day. These are the ones I am taking either a few times a week or occasionally:

    ● Multivitamins
    I usually stock up on good multivitamin / antioxidant supplements for the long Minnesota winter. Lack of sun and fresh locally grown produce, endless hours indoors, loads of holiday food and decreased physical activity take their toll on the immune system. The majority of naturopathic doctors would recommend taking good quality multivitamins/antioxidants daily.
    ● Calcium, Magnesium & Vitamin D
    Calcium is a building material for the bones. If you are or ever have been on prolonged steroid use, either inhaled or oral, chances are your bone density has decreased. Additionally, as we age, bone density decreases.
    Many studies have been done on Magnesium, and its deficiency has been linked to impressive number of “diseases of civilization” like asthma, heart disease, high blood pressure, diabetes, osteoporosis, migraines, fibromyalgia and chronic fatigue.
    Vitamin D stimulates the absorption of Calcium.
    ● Fish oil (Omega-3 Fatty Acid) or Flaxseed oil (Omega-3 Fatty Acid and Omega-6 Fatty Acid)
    I am sure you’ve come across numerous praises for these wonderful nutrients. They are shown to reduce inflammation, improve brain function, cardiovascular health, skin conditions and more.
    ● Glucosamine Chondroitin
    In medical studies a combination of glucosamine hydrochloride and chondroitin sulfate has been shown to work at least as well as NSAIDS for osteoarthritis, without harmful side effects. These nutrients are the building blocks of cartilage and are thought to work by stimulating the production of new cartilage cells. There are no food sources for glucosamine.
    Despite substantial information about the effect of regular exercise on our joints, evidence does exist that high impact aerobic activities done regularly over many years could contribute to some wear of cartilage. As I exercise a lot, I have found Glucosamine Chondroitin to be beneficial even if you don’t have arthritis.
    ● Probiotics
    Probiotics are live microorganism that are “friendly bacteria” similar to microorganisms found in a healthy human digestive system. Medication like antibiotics could significantly decrease its population, causing upset stomachs and candida overgrowth. Probiotics are also thought to be beneficial for strengthening the immune system.
    ● Vitamin B complex (when not taking multivitamins)
    Refined wheat flour (used in breads, cereals, pasta, etc.), refined carbohydrate products, overcooked meats and seafood fail to supply most of the B vitamins required by the body. On the other hand, foods like refined sugars, artificial ingredients and coffee can deplete the body of B vitamins. They are essential for energy production, nervous system support and proper heart function.
    ● Eye support complex
    I work on my PC extensively. Hours of screen stares could add to eye strain. Two essential eye health nutrients, lutein and zeaxanthin could be found mostly in raw green leafy vegetables like kale, spinach, turnip greens, collard greens and Brussels sprouts. It is not a secret, we are not eating nearly enough of it.

    I hope my choices will inspire you to revise your medicine cabinet and to do your own research in order to find a few good quality natural remedies and supplements that might be beneficial for you based on your particular health history or lifestyle.
    **May I suggest two great budget friendly websites that I regularly order my supplements from – www.vitacost.com and www.luckyvitamins.com. They both have an excellent selection of good quality supplements, health and beauty products, herbal and homeopathic remedies and more. 



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