The Herb for Fried and Frazzled Mothers

Leonarus Cardiaca or “Motherwort” is one of my favorite gentle herbs to calm frazzled mothers.

There is no coincidence in my mind that “motherwort” rhymes with “worrywart”.

This herb may as well have been hand-designed for worried stressed mothers.

If your heart skips a beat every time you hear one of your children scream loudly “MOM!!!!!” then you may just want to read on.

Motherwort is typically a “nervine” or relaxant herb that is recommended for those with the kind of anxiety that results in occasional heart palpitations. If you are suffering from disturbed sleep as a result of emotional or physical upsets this herb might just be right for you. Motherwort serves to strengthen the heart, and is also used for PMS and menopause. This herbal medicine can additionally be used as a preventative agent for herpes zoster (shingles and chicken pox) as well as herpes simplex (traditional “herpes”).

Contraindications: This herb should NOT be used during pregnancy or breastfeeding, and may be toxic in large doses, or with chronic use. Always talk with your naturopathic physician, or MD before starting any new herbal medicines.

Perhaps life does not grant you the relaxation time that you deserve as a mother, but you can still find a bit of calm amongst the stressful storm by using an herbal medicine such as motherwort to help reduce stress and your reaction to it.

Thanks for stopping by my kitchen table!

~Dr. Nicole Sundene

Naturopathic Physician

www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Do Your Vitamins Need Food Coloring?

Since everyone is always asking me questions, I thought I would pose a question to you all for a change.

The correct answer is of course…NO.

Excipients are unnecessary chemicals that are added to your vitamin and mineral tablets or capsules.

Now some excipients when making tablets are unavoidable, which is why I prefer products in capsules, but do you REALLY need food coloring in your calcium?

NO.

The quickest way to tell if your vitamins are high quality is to check for food coloring. It doesn’t take a biochemistry degree to find the yellow #5 in the ingredients. Most vitamins that have food coloring have an array of other unnecessary excipients that may as well not be given a seat at the kitchen table. Food coloring is an evil villain of the kitchen table! Certainly not something you need to be ingesting on a daily basis to improve your health and prevent disease!

In my over-educated opinion, food coloring found in supplements immediately spells C-R-A-P.

In posting this complaint about food coloring, I am inviting all vitamin manufacturers to remove food coloring from their vitamins. Adding artificial color to a health supplement is HYPE at its finest.

I started Kitchen Table Medicine to hammer out the hype that runs rampant in the field of alternative medicine.

Food coloring is just added to make vitamins LOOK cool. Your vitamins DO NOT need food coloring to work. You do not need to be supplementing food coloring in your diet on a daily basis! You are not running the risk of becoming food coloring deficient.

Todays task: Head to the kitchen and check the labels of your vitamins, if they contain artificial food colorings, you don’t necessarily have to throw them out. I would just use them up, and then switch to another brand that is selling you ONLY high quality vitamins without all the hype.

Because I have been receiving so many questions about how to know if a vitamin or supplement is high quality, I will be posting a checklist soon, so that you can learn how to put your vitamins and supplements to the test. The FDA does not currently regulate supplements in the U.S, and as a result quality is a major issue in the vitamin industry.

Check point one: Food coloring….does your vitamin pass or fail?

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Natural Medicine for Traveler’s Diarrhea

What can I do to prevent traveler’s diarrhea?

If you are traveling, the yeast Sacchromyces boulardii is the supplement that you should always carry along with you. Trust me, anyone that is sick with bacterial food poisoning or a bad viral case of gastroenteritis will think you are the absolute greatest if you have this natural medicine on hand. You can take it as a preventative, as well as use it to treat a case of travelers diarrhea.

Watch out for a severe case of traveler’s diarrhea though! Most should resolve within 24-48 hours. If you are not getting better, or experiencing extreme symptoms be sure to visit a doctor to prevent complications such as dehydration.

S. boulardii is not only great as a preventative for travelers diarrhea, it is also an important healthy flora researched to fight super infections in the gut such as C. difficile that typically result from the overuse of antibiotics.

Think of bowel flora as a war of good guys against bad guys. The more good guys on board such as sacchromyces yeast, and other probiotics such as various acidophilus or bifididus strands; the less likely that bad bacteria and viruses will be able to take over and make us sick.

Be sure to use a high quality product. My recent review of the literature at Consumer Labs, an independent laboratory tester of supplements, revealed Florastor to be the best brand choice.

Always purchase your supplements from a reputable health food store.

All health care providers in need of quality information about supplements should register for information with www.ConsumerLabs.com to stay on top of the latest research and recalls for natural remedies.

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

The Five Best Brands of Acidophilus

Q. What brand of acidophilus do you recommend?

A. Recently independent laboratory testing on acidophilus products revealed some alarming issues with quality control.

The problem with finding a good quality acidophilus product is all in the packing and refrigeration.

Delivering actual live cultures in capsule form appears to be more difficult then one might think, according to independent laboratory evaluation of popular products at www.ConsumerLabs.com.

The following are my top picks for acidophilus and bifidus, known collectively as “probiotics” or “the good bacteria” that help digest our food, metabolize hormones, and make vitamins.

Most of these are available at a high quality health food store, or through your local Naturopathic Physician. Be sure they come refrigerated, and that you keep them refrigerated.

• Jarrow… My fav over the counter vitamin brand.
• Enzymatic Therapy Pearls.
• Pharmax (usually only available by prescription).
• Kyodophilus.
• Culturelle by Allergy Research Group.

Until more research supports the safety and efficacy of other brands, I will be sticking with these five for my main recommendations. Always make sure you buy probiotics that are refrigerated. Non-refrigerated products are the first red flag for poor quality. Keep your probiotics in the refrigerator after opening.

When to use acidophilus: After a course of antibiotics. Or as preventative to developing a yeast infection while on antibiotics. If you are doing both simultaneously take at a two hour separate window. Broad spectrum antibiotics kill off the friendly flora growing in our bowel.

Contraindications for acidophilus: Acidophilus should not be used by those with compromised immune systems or digestive functioning. Always consult with your doctor before making changes in your healthcare.

To read more about probiotics and understand their very important role in human digestion you can read “Acidophilus: What is it?”

Thanks for stopping by my kitchen table to ask the question!

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Natural Treatments for Rheumatoid Arthritis and Autoimmune Disease in General

Q. What are the best natural treatments for rheumatoid arthritis?

A. Rheumatoid arthritis is an autoimmune disease that responds very well to naturopathic treatments. Well researched natural treatments such as diet, herbs, vitamins, and other holistic therapies implemented early on can prevent the need for the overuse of harsh medications such as chemotherapeutic agents, corticosteroids, and drugs with a myriad of side effects such as hydroxychlorquine typically needed to aggressively manage symptoms.

Most of my MD colleagues are happy to refer patients with frustrating autoimmune conditions such as rheumatoid arthritis off to naturopaths, as a thorough diet and lifestyle cleanup typically works wonders for improving the disease course. Although this article is primarily discussing RA, the general treatment concept should be helpful for most cases of autoimmunity.

Please consult with your doctor or naturopathic physician to develop an individualized plan that is right for you, natural medicines may have interactions with your medications or other health conditions that should always be researched thoroughly before implementing.

What is Rheumatoid Arthritis?

Rheumatoid arthritis is an autoimmune condition in which the body’s own immune system attacks the joints creating inflammation and the resultant symmetrical poly-arthritis typically affecting the wrists, knees, elbows, shoulders, ankles, and neck.

Swelling, heat, deformity of joints, morning stiffness and pain with passive motions are all hallmark symptoms. Seventy percent of patient’s exhibit radiologic signs of damage within three years of onset, so early aggressive preventative therapies are important to protect joint integrity.

Reversing joint damage is difficult. An “ounce of prevention” is truly “worth a pound of cure” in this case. Systemically patients additionally experience fatigue, depression, general malaise, loss of appetite, enlarged lymph nodes and spleen, and visual impairments.

What is the Cause of Rheumatoid Arthritis?

Since the etiology of RA is currently unknown, and all we know about RA in our current medical model is that “anti-body-complement complexes result in intra-articular inflammation” it is thus important that we eliminate all potential immune system aggravators, and ALWAYS address causes of health imbalance in the patient where applicable.

In layman’s terms, the immune system is reacting to something in the system, and those immune complexes are depositing in the joints, causing inflammation, the resultant inflammation is systematically destroying the joints. Until the cause of RA is further understood, as a biochemist and physician I think it is imperative that all food additives and other chemicals are removed from the diet and lifestyle. Something in the system is likely triggering the inflammatory autoimmune response, and it is better to error on the side of caution. Whole foods eating is the way to go.

All patients with RA will surely improve from a diet and lifestyle clean up, as from a sensible standpoint; a pure whole foods diet will only improve the total health of the patient while we investigate other potential causes of this frustrating and debilitating painful disease.

I have yet to see someone with an autoimmune disease that did not improve dramatically from healthier eating and living. If changing your diet and lifestyle seems overwhelming from reading this article, please consider your long term health, and make small goals to achieve systematically. Stay positive and don’t get caught by a potentially debilitating case of the “I cants”.

What can Naturopathic Medicine do for Rheumatoid Arthritis?

Naturopathic Medicine can help reduce the side effects of medications, reduce symptom severity and frequency, and alleviate the need to take as much prescription medicine.

As with any modality naturopathic medicine also has its own set of limitations. Natural treatments take more time than prescription drugs. Keep in mind the immune system turns over a new supply of white blood cells about every 4 months. Joints are avascular meaning that they lack a blood supply and receive all their nutrients through simple diffusion. The natural treatment of joint problems therefore requires time, discipline, and dedication.

Patient compliance is typically an obstacle to cure when it comes to natural healing techniques for autoimmune disease. Be sure to work with a licensed naturopathic physician for the best holistic management of this complex condition, preferably one with a special interest in autoimmune conditions. Initially, frequent appointments should help you stay more motivated to make these changes.

Diet for Rheumatoid Arthritis

• Generally decrease animal fats and Omega 6 Fats (found in most vegetable sources) and increase Omega 3 oils (found almost only in Alaskan Wild salmon, flax seeds, and walnuts).
• Stop eating junk food. McInflammation is just pouring gasoline on the inflammatory fire of RA!
• A vegan, gluten free diet has been shown to be the most efficacious for those with RA.
• The Mediterranean Diet was also shown to be effective.
• Anti-inflammatory Diet. RA is an inflammatory condition. Eating an anti-inflammatory diet will prime your system to produce less prostaglandins and other inflammatory products. The ultimate goal is to reduce the total load of inflammation in your body, so that less prednisone, methotrexate, and other RA medications will need to be used. Improvement may be seen immediately but ultimate improvement will result after six months of this diet once most of the body’s cellular membranes have integrated the less inflammatory lipids in to their cellular structures.
• Allergy Elimination Diet: Most patients under naturopathic care reportedly improve with the elimination of foods they might be allergic to. Since 70% of our immune system surrounds our gut in the form of GALT (Gut Associated Lymphatic Tissue), most conditions of autoimmunity will respond to the reduction of foods that the patient is allergic or intolerant to. For instance, the current naturopathic theory with gluten in the diet purports that the protein sequence of gluten is similar to the protein sequence of healthy cells in our body, so the immune system becomes confused if it is reacting to gluten, and begins to see healthy cells in the body as a threatening antigen as well…attacking them and marking them for destruction. Most common allergen offenders are: wheat, dairy, peanuts, tomatoes, potatoes, beef, corn, soy, and the nightshades such as eggplant, tomatoes, and peppers.
• Whole Foods Diet to eliminate the toxic burden on the immune system. Research shows that pesticides in the diet affect the functioning of the immune system. Eat organic whenever possible.
• Eat sources of probiotics- if you have digestive problems in addition to RA, then eating probiotics such as acidophilus will help break down your food and make your immune system less reactive to it. Healthy gut flora is imperative to a healthy immune system!
• Absolutely eliminate aspartame! Let me re-emphasize the importance of this. ABSOLUTELY ELIMINATE ASPARTAME. After writing about aspartame in my post on “The Kitchen Table Villains”, many readers came forward with their various autoimmune issues with aspartame causing symptom flares. Elimination of food additives, chemicals, and the other “Kitchen Table Villains” have had many case reports of symptom improvement from the removal of these unnecessary additions to the diet. To error on the side of caution…get all chemicals out of your diet and eat a Whole Foods Diet.
• Eliminate arachidonic acid from the diet. This is the inflammatory component of fat found in animal products such as red meat and high fat dairy. Almost all prescription anti-inflammatory medications work to inhibit cycloxygenase at some point in the biochemical pathway of arachidonic acid metabolism. When we ingest arachidonic acid we make it easier for the body to make inflammation. Without ingesting arachidonic acid dietarily, the body will be forced to have to make its own supply, which takes time, and ultimately results in a slower inflammatory response, and less dramatic inflammatory flares.

Lifestyle Considerations for Rheumatoid Arthritis

• Quit smoking! Smoking is known to exacerbate the symptoms of RA. From a biochemical standpoint smoking creates more ROS (Reactive Oxygen Species) that attack normal healthy cells. The destructive process of these cells then adds to the total inflammatory load of the body. Our goal is to reduce inflammation; smoking is thus a major contributor to inflammation.
• Exercise moderately. Gentle exercise is shown to improve symptoms in some cases of RA, just don’t over do it! Avoid either extreme of excessive activity and inactivity. Find the level of activity that works for you.
• Manage stress. Stress and anxiety are the underlying causes of most chronic health conditions.

Vitamins and Minerals for Rheumatoid Arthritis

• Vitamin E 1800 IU was shown to improve symptoms via its antioxidant capacity.
• Zinc and selenium may be effective, although studies conflict. This may just be due to their antioxidant characteristics, as antioxidants reduce inflammation in the body by reducing Reactive Oxygen Species that destroy healthy cells.

Herbs for Rheumatoid Arthritis

• Herbs are great for managing symptoms initially while we get the diet and lifestyle aspects of this disease under control. Anti-inflammatory herbs usually improve symptoms within a week.
• Anti-inflammatory Herbs: Turmeric, Ginger (pictured above), Boswellia, and Quercetin (technically a bioflavonoid).
• Tripterygium wilfordii has been used successfully to manage RA symptoms. I would work with a naturopathic physician if opting to use this herb though, as this is “big medicine” that is not intended for self treatment. However, I wanted to include it on this list as it has two rather decent research studies showing its efficacy.

NATURE CURE for Rheumatoid Arthritis:

When all else fails with chronic disease, naturopathic medicine works wonders when we apply nature cure philosophies such as “remove the obstacles to cure” and “treat the whole person”.

Remove the Obstacles to Cure

Obstacles to cure are the things that are getting in the way of bringing your body in to a healthier state of balance. Anything listed above that you struggle to implement is therefore an “obstacle to cure”. Identify your challenges and work on overcoming them systematically. Start with the simplest obstacles to improve self efficacy, or tackle the hardest like quitting smoking to make the most significant impact in your health.

Treat the Whole Person

You are not a symptom. You are not a body. You are not inflammation. You are not pain. You are a complex being that is challenged by a painful case of arthritis. This is not just about your body, it is also about the mind and spirit that have to live in this body. The growing field of “psychoneuroimmunology” investigates how our minds affect our immune system. Nurture the mind and spirit connection to support your body.

Sample Naturopathic Treatment Plan for Rheumatoid Arthritis:

*PLEASE NOTE*Always check with your physician for drug interactions or medical contraindications before implementing any new treatments as this is not individualized care. Included for example only.

• Vegan, Gluten free, Anti-inflammatory Diet
• Anti-inflammatory Smoothie: Eat 1 cup of frozen blueberries daily in “Dr. Nicole’s Smoothie Recipe” (be sure to include the L-glutamine to heal your gut and the flaxseeds for omega 3’s.)
• Quit smoking.
• Gentle exercise such as yoga, walking, and swimming.
• Acidophilus 1 capsule with each meal (three times daily) to restore healthy gut flora.
• Fish Oil 1 tablespoon twice daily with food (not to be used by those with bleeding disorders or on anti-coagulant medications, or by pregnant women due to vitamin A content).
• Anti-inflammatory herbs: Find a blend of turmeric, ginger, boswellia, and quercetin in capsules at a quality health food store and take as directed.
• Counseling. Addressing emotional components of our health and anxiety surrounding chronic disease is especially important for a good outcome. Anyone sick with a chronic disease deserves a safe place to discuss their fears and challenges surrounding pain and chronic illness. Address past emotional issues and work to let go of them. Forgive those that have hurt you or caused you upset.

Research for Rheumatoid Arthritis:

1. PMID: 11600749; A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens.Rheumatology (Oxford). 2001 Oct;40(10):1175-9.
2. PMID: 12594104; An experimental study of a Mediterranean diet intervention for patients with rheumatoid arthritis.Ann Rheum Dis. 2003 Mar;62(3):208-14.
3. PMID: 12548439; Anti-inflammatory effects of a low arachidonic acid diet and fish oil in patients with rheumatoid arthritis. Rheumatol Int. 2003 Jan;23(1):27-36. Epub 2002 Sep 06.
4. PMID: 11890437; Effects of a very low-fat, vegan diet in subjects with rheumatoid arthritis. J Altern Complement Med. 2002 Feb;8(1):71-5.
5. PMID: 11154796; Antioxidants in vegan diet and rheumatic disorders. Toxicology. 2000 Nov 30;155(1-3):45-53.
6. PMID: 9117178; Faecal microbial flora and disease activity in rheumatoid arthritis during a vegan diet. Br J Rheumatol. 1997 Jan;36(1):64-8.
7. PMID: 15077267; Physical activity behavior in older women with rheumatoid arthritis. Arthritis Rheum. 2004 Apr 15;51(2):246-52.
8. PMID: 15513677; Aetiological factors of importance for the development of rheumatoid arthritis. Scand J Rheumatol. 2004;33(5):300-6.
9. PMID: 8912502; gamma-Linolenic acid treatment of rheumatoid arthritis. A randomized, placebo-controlled trial. Arthritis Rheum. 1996 Nov;39(11):1808-17.
10. PMID: 12069368; Effect of cod liver oil on symptoms of rheumatoid arthritis. Adv Ther. 2002 Mar-Apr;19(2):101-7.
11. PMID: 11708441; Fish oils are beneficial to patients with established rheumatoid arthritis. J Rheumatol. 2001 Nov;28(11):2563-5.
12. PMID: 12610802; A randomized double blind, placebo controlled trial of topical Tripterygium wilfordii in rheumatoid arthritis: reanalysis using logistic regression analysis. J Rheumatol. 2003 Mar;30(3):465-7.
13. PMID: 12124856; Benefit of an extract of Tripterygium Wilfordii Hook F in patients with rheumatoid arthritis: a double-blind, placebo-controlled study. Arthritis Rheum. 2002 Jul;46(7):1735-43.

For more support surrounding your diagnosis of rheumatoid arthritis, you can follow my friend Sandy’s Rheumatoid Arthritis Support Site.

Best of luck to you. Thanks for asking about natural treatments for RA. Diet and stress management are key for autoimmune conditions, if the changes are overwhelming, focus on one change at a time until you get it down. Give yourself a month for each important goal. Implement all the things that you can easily do now. Remind yourself that it is all about “progress and not perfection”.

If you have any additional questions or insight to share about RA please do so in the comments.

Thanks for stopping by my kitchen table!

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Subvert Unfulfilled Consumerism

An unnecessary cause of stress these days is unfulfilled consumerism.

When we are stressed out we often immediately opt to buy something that will make us happy. We want the quick fix.

Most of the time the joy of buying something is transient. The drug-like serotonin and dopamine rush we receive from our latest purchase quickly dissipates as the stress, depression, anxiety, or desire to compulsively shop just quickly returns.

Before making purchases start the new habit of asking yourself… “Do I REALLY need that?”

Chances are you don’t.

The dreaded unfulfilled consumerism is the GRAND American tradition of overdoing everything:

• Over-shopping.
• Over-eating.
• Over-drinking.
• Over-smoking.
• Over-driving around.
• Over-needing.
• Over-buying.
• Over-producing.
• Over-wanting.
• Over-”keeping up with the Joneses”
• Being the “Joneses”
• Over-consuming.

Really, you don’t need STUFF, what you really need is a VACATION!

Trust me I’m a doctor…and I need one too!

Hooray! Let’s all stop buying stuff we don’t need (especially in bulk or the dreaded “buy two get one free”) and ask ourselves:

“What is the bare minimum I need in order to be happy?”

Learn to feel grateful and fulfilled with JUST that.

Instead of blowing your hard earned money on:

• Things you don’t need.
• Things that collect dust.
• Things that waste your precious time.
• Things that require maintenance and upkeep.
• Things you don’t really want.
• Things that make you unhappy.
• Things that cause clutter.
• Things you have to wash or fold.
• Things that hang in the closet with the tags still on them.
• Things that max out your credit card.
• Things that make you fat.
• Things that raise your cholesterol and make you a candidate for diabetes.

Try simply saving that money and putting it towards a vacation or other indulgent stress reducing activity!

Every time you feel tempted to buy something you really don’t need, like junk food, dessert, or heaven forbid McInflammation, breathe and then put that money towards your vacation.

Pay yourself for just saying “NO” to the unhappy American tradition of unfulfilled consumerism.

Trust me.

Less really is more and it adds up quickly.

Get your whole family interested in the concept!

How to save money while using less of the world’s precious resources is a great topic for your next family meeting. Motivate your kids with the idea of a fun vacation. Let them pick where you all are going to go. This is a simple way to teach kids about saving money and preserving our resources.

So, let’s all just put away our credit cards and BREATHE for five minutes!

Breathing is ALWAYS free and a great, simple way to eliminate stress.

Don’t be a victim to the vicious cycle of unfulfilled consumerism!

Thanks for stopping by my kitchen table.

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

How I Gave Myself a Hot Flash

One day I was hanging out with a girlfriend drinking coffee before we headed to our favorite Thai Food restaurant.

I ordered a glass of red wine (you know because the polyphenols are going to prevent me from having a heart attack someday), and my favorite curry seafood basket (because curry is a fabulous superfood).

Halfway through dinner, I suddenly broke out in a TERRIBLE sweat.

I was unbearably hot!!!

Almost as hot as my friend when he accidentally mistook the entire chunk of green wasabi for a piece of sushi! Being a big fan of Chinese Medicine I immediately began to analyze the energetic properties of the foods that I had just consumed. Everything was heating. Coffee, red wine, curry…

Worse yet I realized I had just consumed everything on the “NO NO” list for the menopausal diet.

Gosh no wonder caffeine, alcohol, and spicy foods are so forbidden for those with hot flashes! I am nowhere even near menopause and I gave myself a hot flash from this terrible trifecta of thermogenic trauma.

The next day I had a friend at work ask me how naturopathic medicine could help her hot flashes. I gave her my typical spiel on the “Naturopathic Approach to Menopause” and “Nutrition Care During Menopause” along with some individualized recommendations. When I got to the spicy foods, caffeine, sugar, and alcohol part she rolled her eyes and said…

“Well that is my entire diet! How can I not eat those things?”

Busting out the tough love, I responded “Well maybe that is why you have been suffering from these horrible hot flashes for five plus some odd years that appear to be refractory to most common treatments including hormone replacement therapy.”

Instead of asking her to take my word on it, I simply said “Go eat all of those things in one meal and come back and tell me how you felt.”

The hot flashes that she had that night and over the next 24 hour period were some of the worst EVER, she reported, after her “menopausal showcase showdown” that involved a bottle of red wine, spicy spaghetti (which she added extra red pepper flakes to), tiramisu and a double espresso for dessert. Enough to make just about anyone break in to a sweat.

Oftentimes whatever food we are attached to in life is EXACTLY what makes us sick.

The patient with high cholesterol loves their meat and fried foods, the hypertensive patient shakes salt liberally on every meal, the diabetic patient sits in the grocery store parking lot and frantically eats a box of donuts after a stressful day. I could go on and on all day with these examples, but my point is that food should be nourishment and nothing else. What we should enjoy about food is how it makes us feel. Recognizing food as nourishment is the key to keeping our health in balance. If we are going to eat indulgences, we should enjoy them in moderation. The body forgives moderation better than it does an entire meal that promotes disease or uncomfortable symptoms.

Thanks for stopping by my kitchen table!

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

The Best Alternative Milks

For those of you that have trouble with dairy whether you are lactose intolerant, allergic, don’t like the excess phlegm it creates in your body, or simply are trying to make better choices for the environment…this article is for you!

With so many choices out there for soy milk, almond milk, rice milk, oat milk and more; one can easily become overwhelmed at the grocery store with trying to make a decision.

Soy is a great choice for women because of the phytoestrogen components. Rice milk is best for those with food allergies in need of a hypoallergenic choice (read the labels though because some brands contain gluten as a thickening agent).

Almond milk is best enjoyed straight out of the container (yes mom I still do this).

Recently I have done a taste test on many of the different generic and popular alternative milks available and this is what I came up with.

1. My gold star absolute favorite alternative milk is vanilla or chocolate flavored Almond Breeze. I can not speak more highly for this milk. Almond Breeze also makes for delicious lattes. (Yes I drink coffee, I know…I know… I never said I was perfect. Just one cup a day though.)
2. Second places goes to Eden Soy vanilla. (Also delicious ice cream products to test out.)
3. And third place goes to vanilla Rice Dream. (Also delicious ice cream products.)

So there you have it. Three good alternative dairy products that if I like, then anyone can probably find palatable. If you are trying to cut out dairy, go try one of each brand and figure out which ones works best for you.

Aside from flavor considerations, be sure when purchasing alternative milks be sure to get the calcium enriched ones. Calcium is tough to get in the diet otherwise and you will find yourself using a calcium supplement or eating piles and piles of green leafy vegetables each day. To save money I buy the generic milks for making smoothies or using it recipes and use the more expensive designer brands for cereal, drinking, and what not.

For more information read “Alternatives to Dairy”.

What is your favorite alternative dairy product?

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Alternative Medicine Help for Raynauds

Q. What natural treatments can I use for Raynauds?

A. The latest complementary and alternative medicine research shows great promise for those with Raynaud’s disease and phenomena. Raynaud’s phenomena is typically associated with autoimmune diseases and will benefit from an anti-inflammatory diet as well as an allergy elimination diet.

In addition to diet, herbs, and nutritional therapies; be sure to investigate the root cause of the disease. Sit down with a naturopath and have them go through your complete health history.

What is Raynauds?

Raynauds phenomena is a vasospastic disorder of the hands that manifest as intermittent episodes of extreme pallor, followed by cyanosis, and extreme vasodilation and redness of the hands. Basically the hands turn white, blue, and then red because the blood vessels first constrict and the tissues lose oxygen, followed by vasodilation of the vessels resulting in intense redness, swelling, throbbing, and paresthesias. Episodes may be triggered by emotional upset and typically resolve with warming.

Diet for Raynauds

• Anti-inflammatory diet
• Allergy Elimination diet.
• Trial three week elimination of gluten (wheat, barley, oats, and rye) or testing for Celiac disease via small bowel biopsy (gold standard) or blood testing via celiac panel (about 98% accurate and should include tissue transglutaminase and anti-gliadin antibodies). Note if improvement in symptom frequency, duration, and severity improve. Challenge with pure forms of wheat for three days straight, and note if symptoms worsen. Several published reports have seen correlations with Celiac disease, a form of extreme gluten intolerance.

Lifestyle Considerations for Raynauds

• Try acupuncture! Acupuncture was shown to be effective for those with Raynauds.
• Quit smoking! Smoking has been shown to exacerbate symptoms by creating inflammatory oxidative stress to the system, as well as affecting nitric oxide levels which dilate our blood vessels.
• Stress management. Stress constricts our blood vessels, and exacerbates nearly all health conditions. Try a stress management technique such as “Five Minutes to Zen”.

Herbs for Raynuads

• Ginkgo biloba 120mg standardized extract. Ginkgo biloba is fabulous for the ciruclatory system, and is also helpful for vision, memory, and cognition.

Vitamins for Raynauds

• Inositol hexanicotinate at 2 grams twice daily was shown to be beneficial in a randomized placebo controlled study.
• Vitamin E at 800 IU resulted in improvement from an individual case report. The antioxidant properties of Vitamin E work to reduce oxidative stress to tissues.

Supplements for Raynauds

• Fish oil at 5-6 grams per day was shown to be effective for Raynauds. Keep in mind that one capsule is typically 1000mg. I would use a EPA (eicosopentaenoic acid) concentrate when using fish oil to treat disease, as that is the anti-inflammatory component. Carlson’s and Arctic Omega are both great brands that I trust and are widely available.
• Evening primrose oil at 500mg daily was shown to be somewhat effective. I would opt for fish oil unless you are vegetarian as fish oil is a more potent anti-inflammatory agent.

Amino Acids for Raynauds

• L-carnitine at 1 gram three times daily has been successfully used as a therapy for Ranynauds.

Whatever you do, never give up! Supplements are great for managing symptoms, and the diet and lifestyle aspects will address the long term quality of your health and prevent disease progression. Be sure to check with your physician before starting any new therapies as natural medicines, just like prescription drugs also come with their own drug interactions and contraindications.

Research on Raynauds

1. PMID: 9077368; Treatment of primary Raynaud’s syndrome with traditional Chinese acupuncture. J Intern Med. 1997 Feb;241(2):119-24
2. PMID: 3044673; A double blind randomised placebo controlled trial of hexopal in primary Raynaud’s disease. Clin Rheumatol. 1988 Mar;7(1):46-9
3. PMID: 2536517; Fish-oil dietary supplementation in patients with Raynaud’s phenomenon: a double-blind, controlled, prospective study. Am J Med. 1989 Feb;86(2):158-64
4. PMID: 4082084; Evening primrose oil (Efamol) in the treatment of Raynaud’s phenomenon: a double blind study. Thromb Haemost. 1985 Aug 30;54(2):490-4
5. PMID: 12710841; The use of Ginkgo biloba in Raynaud’s disease: a double-blind placebo-controlled trial. Vasc Med. 2002;7(4):265-7
6. PMID: 12749075; Successful carnitine therapy for Raynaud’s phenomenon in velo-cardio-facial syndrome. Am J Med Genet A. 2003 Jun 1;119(2):247-8

Thanks for stopping by my kitchen table!

~ Dr. Nicole Sundene

Naturopathic Physician
www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

The Best Calcium for Osteopenia and Osteoporosis?

Q. What calcium to you recommend for osteopenia?

A. The best calcium for those with osteoporosis and osteopenia, in my opinion, is calcium citrate. Although calcium carbonate (found in coral calcium and chewable antacids) is cheaper, it also neutralizes the stomach acid. If you have low bone density, it is worth the extra couple bucks a month to switch to calcium citrate.

Calcium requires a low pH in the stomach in order to be absorbed properly. If you are on a prescription medication to suppress stomach acid or have constant acid reflux please read my article “Stomach acid or No Stomach Acid” on the importance of hydrochloric acid, as this may be contributing to your inability to properly absorb your minerals.

Maldigestion and malabsorption are important factors to address for those with osteoporosis and osteopenia. It doesn’t matter how much calcium you are taking every day if your body is not properly absorbing or utilizing it. Calcium carbonate also typically causes constipation.

The body can only absorb 500mg of calcium at a time, so someone with osteopenia or osteoporosis should take calcium citrate- 500mg three times daily with food.

Don’t forget the vitamin D! Those with osteoporosis should be taking in the ballpark of 800-1000 IU daily. Magnesium at 400mg daily, and other trace minerals important for bone health that you can read about in our article on “Osteoporosis Prevention and Management”.

~Dr. Nicole Sundene

Naturopathic Physician

www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Castor Oil Pack to Treat Ovarian Cancer?

Q. Can I use a castor oil pack to treat my ovarian cancer?

A. Castor oil packs should never be used to treat any cancer. Heating treatments such as castor oil packs will more likely cause cancer to spread and metastasize. To find a naturopathic physician that can help address your health needs using complementary medicine techniques, please visit our page on naturopathic medicine.

Cancer is too complex of a condition for self help treatment. As primary care doctors, naturopathic physicians are not licensed to treat cancer, but they can work effectively in conjunction with your Oncologist to lessen the side effects of treatments such as chemotherapy or radiation. A naturopath can also help you address the root cause of disease, and restore your health post-treatment to help ensure optimal wellness so the cancer is less likely to return.

~Dr. Nicole Sundene

Naturopathic Physician

www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Happy Birthday to…Everyone!

Ever since med school, I became terrible about remembering birthdays. Becoming a doctor certainly did not make me more thoughtful or provide me with more free time to hand make gifts and such.

So, in order for me to feel all “caught back up” I am going to just celebrate everybody’s birthday today!

Really June is a fabulous time for a birthday party. As a child I was always envious of people with June birthdays. Ponies, balloons, flowers, and birthday cake all look best behind the blue summer sky of June.

What shall you be receiving this year from me for your birthday? Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Mercury Filling Removal: Detox Support

With all the controversy over mercury fillings I have been reading about lately, I would like to take a moment to just briefly summarize the basics of safe mercury amalgam removal, as well as how to support the natural elimination of mercury from your body.

I tend to be very conservative in my thinking as a naturopathic physician, and hope that my patients and readers go about having their mercury amalgams replaced sensibly, and slowly over time. The rationale for this, is that you are likely exposed to much more mercury in the removal process than what is released from chewing your food or grinding your teeth. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Mold: The Top Five Common Sources in Your Home

Is your house a mold factory?

If you are fatigued, with a chronic itchy nose, you may be reacting to hidden sources of mold in your home.

Regardless if you have a mold allergy- mold spores proliferating in your home are surely not improving your health, especially for those with seasonal allergies, asthma, snoring, sleep apnea, or other respiratory problems.

Generally speaking, mold proliferates in dark, damp areas.

Older homes, and homes without ample sunlight will typically generate more mold.

For more detailed information on eliminating mold, read our article “Mold: Getting rid of it in your home”. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

What are You Doing to Keep Your Kids off Drugs?

Before school gets out is the time to sit down with your kids and plan summer activities that keep them engaged, keep them motivated, keep them working hard and learning, and most importantly keep them off drugs.

What are you NOT doing to keep your kids off drugs?

You should NOT, in my medical opinion allow teenagers to have a free and open summer schedule.

I am not telling you all of this to frighten you, but to serve as a very important wake-up call as summer is right around the corner and “idle minds, idle hands, and idle teenagers are the devils playground.”

Or so the saying should really go… Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Does Spraying Air Freshner on a Smell Treat the Cause of the Smell?

If you answered yes, then you might be a diabetes drug rep trying to hand me a donut while you tell me all about the latest research on the diabetes meds you are pedaling.

If you answered no, then you are ready for me to unleash a little bit of Naturopathic Theory on you titled “Find the Cause”.

As a Naturopathic Physician my primary goal is always to “Find the Cause”.

I follow seven principles, but in my mind finding the cause is the most important and trumps things like “Docere: Doctor as Teacher”, “Prevention”, “Treat the Whole Person”, and “Remove the Obstacles to Cure”. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Natural Medicines for Asthma Attack Prevention

What can I do naturally to treat my asthma?

Personally as a physician, I do not EVER use naturopathic medicine to treat an asthma attack. I use it to prevent them. Naturopathic medicine works wonders for the reduction of asthmatic incidences.

Although there are plenty of natural medicines available that may stop an asthma attack, I just prefer to error on the side of safety, and always recommend that asthma is co-managed with an MD, as I take the treatment of asthma VERY seriously. An MD can provide you with all the rescue medications you need for acute attacks, and an ND can help prevent these attacks from occuring. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Chlorine Shower Filter: Anti-Aging

A simple anti-aging trick is to use a shower water filter.

I cannot more highly recommend the use of shower water filters for reducing chlorine associated aging and accelerated damage to healthy cells.

Chlorine is a toxic gas that destroys the healthy cells in our bodies on contact.Historically, chlorine gas was used as part of chemical warfare!

It is now used in our water to kill pathogens that may make us sick, however a side product of drinking “healthy water” is premature aging of our cells, especially that of our skin and lungs.

Why to use a shower water filter:

• Anti-aging
• Softer, more radiant skin that requires less moisturizers as chlorine is VERY drying
• Great for anyone with chronic skin conditions such as chronic itching, dermatitis, seborrheic dermatitis, and psoriasis
• Stronger healthier, shinier hair, with less need to touch up your hair coloring
• May reduce aging related hair loss
• Less dandruff
• Healthier lungs, a MUST for anyone with COPD, asthma, or other chronic respiratory ailments
• Reduce the amount of toxins your babies and children are exposed to

Before you spend any more money on health products for the INSIDE of your body, think about what should be done for the OUTSIDE of your body.

Visit Aquasauna to find a great shower water filter.

~ Dr. Nicole Sundene

Naturopathic Physician

www.KitchenTableMedicine.com

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

What is Organic Beauty?

Think about it… What is shiny hair? What is glowing skin? What is that sparkle in your eye? All of those things are signs of good health.

True beauty is the healthy light inside of us radiating out.

How can we truly be beautiful if we don’t take care of our health?

According to my favorite teacher, Mary O’Malley, “health is an inside out job”.

Although Mary is referring to mental health, as that is what she specializes in, I believe this “inside out job” applies to our physical health as well.

“Beauty is an inside out job” could also be just as true of a statement, as beauty starts not just with our personalities, but with our health. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Organic Beauty Salon in Seattle

One of my dearest friends in the world is having a grand opening for her new swanky environmentally green, organic, and VEGAN salon and spa in Seattle!

You are all invited!

I know you probably want to fly in from Oklahoma, Australia, and Sweden to attend this important event, which is why I am giving you three full days notice to get to Seattle!

Joene LaBou is an esthetician and her husband Gary LaBou is a hairdresser.

Together they have created a salon that emphasizes the use of organic, vegan, green and environmental products. Read more

Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

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