While there are many blessings to count, I know that there are many who suffer needlessly from complications associated with chronic illness. In every family, in every circle of friends, there is suffering because one in two Americans is inflicted by one or more chronic illness. We have all heard the statistics about our health care crisis, but what drives me to work so hard is the need to transition current health care delivery systems to one that addresses the root causes of these diseases.

Many of you, who are familiar with my writings, teachings and practice, know that we ALREADY have the solution to end so much suffering. This solution, called functional medicine, utilizes a roadmap for diagnosing and treating disease. This level of care is not yet the norm; however, as Chairman of The Institute for Functional Medicine, I am committed to training the next generation of doctors and retraining today’s practitioners to apply this model in their practices.

I recently gave a talk at TEDMED that explains this new way of treating the underlying causes of disease based on the emerging science of systems medicine.

I encourage you to watch it, share it with friends and family, and post it on your Facebook page or Tweet about it. I also encourage you to forward and share this email with your friends and family. The best thing you can do for those you love and care about is give them the gift of health and the gift of hope. And help me create a grassroots movement to transform health care.

Many of you are patients of ours, and you know that we have dedicated ourselves to this ground-breaking delivery of personalized medicine. You are familiar with our extraordinary staff, our dedication to your well being and our treatment plans that enable you to feel better than you ever thought you could. For you, I thank you for your faith in us, and I invite you to explore our updated practice website, continue reading our newsletters and blogs, and call us if you feel you need a tune-up or additional support.

For those who haven’t been to our practice, let me tell you a bit about us. At The UltraWellness Center, we have built a center of excellence for functional medicine by assembling an incredible team of physicians, nutritionists, nurses and support staff who are dedicated to your care. This team provides coordinated care by connecting the dots, thereby treating the system and not just the symptom.

What We Treat

Here are the kinds of issues we can help significantly through the use of functional medicine:

• Acne
• Alzheimer’s Disease and Dementia
• Arthritis
• Asthma
• Autism Spectrum Disorder, ADD, ADHD
• Autoimmune Diseases including lupus and rheumatoid arthritis
• Cancer Prevention and Treatment Support
• Chronic Fatigue
• Chronic Sinusitis
• Depression and Anxiety
• Detoxification and Healing
• Diabetes
• Digestive Disorders (colitis, Crohns’, irritable bowel and reflux)
• Eczema/Psoriasis
• Elevated Cholesterol
• Environmental and Food Allergies
• Fatigue
• Female Disorders (PMS, Menopause, Infertility, PCOS)
• Fibromyalgia
• Healthy Aging
• Healthy Weight and Metabolism
• Heart Health, including heart disease and high blood pressure
• Interstitial Cystitis
• Mercury and Heavy Metal Toxicity
• Metabolic Syndrome, Pre-Diabetes, Insulin Resistance
• Migraines and Headaches
• MS (Multiple Sclerosis)
• Orthopedic problems and chronic pain
• Osteoporosis
• Parkinson’s disease
• Restless Leg Syndrome
• Sleep/Insomnia
• Thyroid and Adrenal Disorders
• And any chronic health problem!

Our Team at The UltraWellness Center:

At The UltraWellness Center we work as a team. Our practice started with just one doctor (me), one nurse and one nutritionist. Now there are four doctors, three nutritionists, and two nurses with extensive training and experience in functional medicine. They function as a support team working together to coach and guide people on the journey back to health.

I wanted to share my personal experience of this remarkable group of people, and talk about their passion and commitment to helping bring about the healing principles of functional medicine to our patients. Each are leaders and accomplished in their own right.

Our Doctors

ELIZABETH BOHAM, MD, RD has the pedigree that all doctors should have – trained in nutrition at Cornell and Columbia, a dietician first, who then became a family doctor, then joined me at Canyon Ranch and then at The UltraWellness Center. She has emerged from her own journey with breast cancer over 10 years ago wiser and smarter and brings her shining intelligence and compassionate heart to every moment and every patient. She is, in fact, my children’s doctor. She has helped develop the nutrition curriculum for the Institute of Functional Medicine and is working on her own book on breast cancer and another on heart disease. Read her full bio.

TODD R. LePINE, MD is another gift to our practice, with his warm heart, incisive mind, and 15 years of experience and exploration of functional medicine. He went to Dartmouth Medical School, is board certified in Internal Medicine, and also worked with Dr. Boham and myself at Canyon Ranch for many years and now teaches physicians all over the country how to practice functional medicine. Read his full bio

PIER BOUTIN, MD, has been one of the most accomplished and respected orthopedic surgeons in every community she has worked in, including starting the first 5 operating rooms in Haiti after the earthquake where she was featured on 60 minutes. She was the first woman orthopedic surgeon board certified in total joint replacement (which we don’t do at The UltraWellness Center), and Sports medicine. She is an extraordinary addition to our staff helping our patients address chronic pain, injuries and orthopedic problems through the emerging field of Integrative and Functional Orthopedics. Dr. Boutin offers an approach to healing through lifestyle change, physical therapy, exercise, and in some cases, growth factor regenerative cell therapy injections, rather than surgical intervention. Cell therapy injections to the joints and tendons can improve osteoarthritis, sports and trauma injuries including tendonitis, bursitis and low-back pain. She also happens to be my wife. Read her full bio.

Our Nutritionists

MAGGIE WARD, MS, RD, LDN, is our Nutrition Director. She has a Master’s degree in Nutrition from Bastyr University, which places a whole foods, holistic approach on nutrition therapy. She also has extensive clinical training through the Institute for Functional Medicine. But more importantly she tirelessly and patiently supports our patients to transform their nutrition to support health, providing advice, menus, comprehensive plans and consistent support and encouragement. She leads our team of experienced nutritionists who are critical to the healing of our patients. Read her full bio.

KATHIE SWIFT, MS, RD, LDN, is a Registered Dietitian and Licensed Nutritionist and holds a Master’s degree in Food and Nutrition from Arizona State University. Before joining me at The UltraWellness Center in 2005, Kathie spearheaded the functional medicine program at Canyon Ranch in Lenox, MA, where she served as Nutrition Director for 10 years and worked with me closely, teaching me much about food and nutrition. But more importantly she is a leader in her field, recently creating a program for Dietitians in Functional and Integrative Medicine within the conservative American Dietetic Association. She has led the Food as Medicine program at the Center for Mind Body Medicine which has trained thousands of health professionals and is an active member of the Nutrition Advisory Board at the Institute for Functional Medicine. She is an extraordinary health care professional, guiding, coaching, encouraging and challenging our patients toward robust health. Read her full bio.

DEBORAH PHILLIPS, MS, LDN, CHES, is a licensed dietetic nutritionist and certified health education specialist. She holds a Bachelor’s degree in Nutrition from Cornell University and a Master’s degree from Russell Sage College. Deb has additional training in functional and integrative medicine through the Institute for Functional Medicine. She joined The UltraWellness Center in 2007. Deb is committed to each of our patients and brings the full force of her mind, heart and experience to each encounter. Whether it is making small adjustments in just the right spot for people, or coaching them each week toward health, Deb is an essential team member. Read her full bio.

Words from our Patients

It is so satisfying to hear our patients share their stories. I have told their stories in many places, including my weekly blog on Huffington Post. But I thought I would share a few in their own words:

From Barbara:

Dr. Hyman and Kelly saved my life. I can’t say enough good things about the work all of you are doing, especially for hard-to-diagnosis, hard-to-treat mold patients like myself. My progress has been nothing short of a miracle. Thanks to everyone.

From Bonnie:

Twenty-five years ago I was diagnosed with Interstitial Cystitis….. It is systemic and has given me a lot of difficulty. It causes internal damage due to inflammation and adhesions. I have not worked in years due to pain and infections and was on high doses of narcotics to even function at home. After some severe issues with my gut not working and coming close to not making it, I went to Lenox. I saw Dr, Boham and for the first time I felt that someone really understood what was wrong (my body wasn’t processing or absorbing food) and what to do about it. Between Dr. Boham, Deb Phillips—my nutritionist—and the nurses and staff who answered countless emails when I needed help and steered me in the right direction I was able to cut my pain medicine by half and was starting to feel better after 3 weeks on the UltraSimple diet. I have now been on the diet for 2 ½ months and have almost no pain. I am feeling a LOT better. I am truly grateful for the help I am receiving and the way they practice medicine, as they are the first who know how to get to the cause of the problem.

From “L” who had type 2 diabetes, high blood pressure, rheumatoid arthritis, allergies, chronic sinusitis, irritable bowel and reflux:

I spoke with L today and she is feeling super. She says she feels so good it is almost eerie. She was 174 lbs when she came a year ago and now weighs 143 lbs, she is down to just 2 mg of prednisone and off all her other medication. She is playing golf and riding bikes which she could never do before. She feels thankful for everything that Dr. Hyman, Kelly and Maggie have done for her and wanted everyone to know how happy she is.

How Can We Help You?

For our patients, we encourage you to share your story and the gift of health with those you love and care about.

For those who are not patients, we encourage you to explore becoming a patient at The UltraWellness Center.

Through our comprehensive study of your system, we are able to treat many problems – from common to rare – that are poorly dealt with through conventional approaches.

We invite you to call our patient care coordinators to learn more about how you can give the gift of health – not only to yourself but also to family members, friends or co-workers who suffer, and can’t find answers. Sometimes the best gift of all is the gift of knowledge…so please feel free to forward this email to someone you care about.

Final Words …

If there’s one thing I want at the end of the day, it’s for all of us to feel great and live as healthfully and happily as we can. For those battling chronic diseases and illnesses, functional medicine can help get you to that place. To begin that journey yourself, watch the video I mentioned before which explains the principles of functional medicine. I think you’ll come away with a good understanding of how functional medicine can help you feel better. Once you have watched the video, consider becoming a patient at The UltraWellness Center.

If you are healthy and want to help spread the word about functional medicine, please share this email with your friends and family. Post it on Facebook to help spread the word about how functional medicine is a new and different way of addressing chronic illness–one that allows us to treat the root cause of health problems.

I hope you take advantage of this science to better your health, the health of your loved ones, and the health of our world.

Wishing you the best of health and happiness this holiday season.

Mark Hyman, MD and the team at The UltraWellness Center

Each week our clinical team meets to discuss health and nutrition topics, review research data and patient outcomes, as well as consult with experts in the field, including Michael F. Holick, PhD, MD, who is the leader in the field of Vitamin D research. Although we agree with an increase in the DRI’s for vitamin D, we feel it is overly cautious and are disappointed that the panel failed to address a large volume of compelling research showing the benefits of OPTIMAL vitamin D intake in many conditions beyond bone health, including cancer, depression, imbalances in the immune system, heart disease, and many others. Vitamin D is a very complex and fascinating nutrient that has multiple roles and effects in the body beyond bone health.

Vitamin D regulates over 150 genes. Facts like this have not been considered in the report.

An important distinction to keep in mind is that the DRI’s are intended as general population-based guidelines. They do not differentiate or take into account a person’s unique medical history, genetics, dietary intake, clinical symptomatology, environmental conditions including sunlight exposure or biochemical and nutritional assessment.

Our clinical staff at The UltraWellness Center, as well as many of our colleagues practicing functional medicine, have significant “practice-based clinical evidence” from testing thousands of individuals with the goal of optimizing vitamin D status correlated with other biomarkers showing very positive effects on both skeletal and extraskeletal conditions. We routinely check vitamin D levels, monitor clinical symptoms, evaluate our patients’ health status, and tailor medical nutritional therapy accordingly.

Based on this wealth of knowledge, here are some of the highlights and our conclusions about the report recently released by the Institute of Medicine:

1. The report recommended a 300 percent increase in vitamin D for most Americans and doubled the acceptable upper safe limit to 4000 IU a day which means they consider it completely safe to take 4000 IU a day.
2. They appropriately conclude that most Americans are overdosing on calcium, which has been added to many foods. Countries with low calcium intake, with a plant-based, low-acid diet and plenty of sun exposure have very low rates of osteoporosis. We support the intake of adequate calcium from food, especially dark green leafy vegetables, tahini, and nuts.
3. The Institute of Medicine’s conclusions and dietary reference intakes (DRI’s) focus on the minimum amounts of nutrients needed to prevent deficiency diseases, not the amount needed create optimal health.
4. Their conclusions are based on proving the absence of something (like heart disease or cancer over decades), which is harder to prove than the presence of something. Spending decades of research looking for something not to happen is a tough game. Pharmaceutical agents are meant to alter pathology. Nutrients restore normal function, and they do so by optimizing normal biological functions, mostly by their action as coenzymes in thousands of biochemical reactions.
5. The conclusions are deliberately very conservative based on requirements for absolute proof, not implications from all the collective research. The Institute of Medicine places the burden of proof on those who would suggest that higher levels are effective or safe. However, given the evolutionary human experience of sun exposure and high doses of vitamin D from fatty fish—equivalent to up to 10,000 U a day—perhaps the burden of proof should be on scientists to prove that lower levels of intake are, in fact, safe over long term. Nutrients are not drugs and cannot be studied or evaluated as drugs. They are multifunctional substances each responsible for hundreds of chemical reactions in the body necessary for life.
6. The conclusions are based on meeting the gold standard of research for evidence-based medicine—namely the randomized controlled trial. While useful for evaluating drug therapy, it is extraordinarily expensive and difficult to perform for compounds such as nutrients that have their benefits over decades, not weeks.
7. Conclusions should be based on the collective knowledge from paleobiology, basic science, gene expression data, and large population studies—in other words, synthesizing all the data, not simply judging the evidence based on a gold standard that is not the appropriate lens for assessing complex nutritional data. Vitamin D, for example, regulates over 150 genes. Facts like this have not been considered in the report.
8. The conclusion that the normal ranges for vitamin D blood levels have been inappropriately increased from 20 to 30 ng/dl is based on flawed reasoning. If everyone has low levels, that doesn’t make it normal much less optimal. Since 80 percent of Americans are considered deficient in vitamin D, in their thinking, we should adjust the normal range down so that all those people walking around who seem normal won’t be considered deficient. Should we adjust the “normal weight” of Americans to include a BMI of over 25, because nearly ¾ of our population is in that range? Or should we ask: What are the evolutionary or ideal conditions for health?
9. Why are the 14 expert opinions of scientists who reviewed the report including Dr. Robert Heaney(i) (one of the world experts on vitamin D who showed that 20 weeks of 10,000 IU a day of vitamin D3 had no adverse effects on healthy young men with normal vitamin D levels) and Dr. Walter Willett of Harvard the most respected nutritionist in the world, (who recommends 2,000 IU of vitamin D3 a day), kept secret? When is open scientific discourse a national security issue? Or does the Institute of Medicine think we will be confused?
10. Why have they left out of the panel, or the reviewers, Dr. Michael Holick, the discoverer of vitamin D3 (the active thyroid hormone) whose data shows that blood levels up to 100 ng/dl are perfectly safe and has published reviews in every major medical journal(ii)?
11. For patients with autoimmune and inflammatory diseases, vitamin D status must be measured carefully.
12. Here is some other compelling data:(iii)

• 70-80 percent of Americans are vitamin D deficient (25 ng/dl for Caucasians and 16 ng/dl for African Americans).
• Attaining optimal blood levels of 45 ng/dl requires about 3000-4000 IU a day of vitamin D3 (6 times current recommendations).
• Achieving blood levels of 45 ng/dl (toxic is considered 250 ng/dl) would results in 400,000 fewer premature deaths per year including reduction of cancer by 35 percent, type 2 diabetes by 33 percent, all cause mortality by 7 percent.(iv)
• Studies show that vitamin D deficiency increases the risk of influenza 11-fold (1100 percent)(v) and taking vitamin D reduces the risk by 42 percent.(vi)
• The economic burden due to vitamin D insufficiency in the United States is $40-$53 billion per year from cancer, heart disease, diabetes, influenza, autoimmune disease, depression, fibromyalgia, etc.

Bottom line, here is what we recommend in the face of the absence of evidence of harm and the plethora of evidence for potential benefits:

1. The average child can conservatively and safely take 1000 IU of vitamin D3 a day, and the average adults should take 2000 IU a day. Some may need significantly more to raise and maintain vitamin D at adequate levels.
2. For all our adult patients, who are taking > 4,000IU per day we monitor blood levels carefully over the long term.
3. Blood levels should be at least 30 ng/dl and, for most, optimal levels are between 45 ng/dl to 60 ng/dl
4. Get most of your calcium from your diet, and don’t take more than 800mg of calcium from supplements per of day.

Be well,

Mark Hyman, MD

Elizabeth Boham, MS, RD, MD

Todd Lepine, MD

Pier Boutin, MD

Maggie Ward, MS, RD

Kathie Swift MS, RD

Deb Phillips, MS, LDN, CHES

Kelly Forfa, RN

Kelly Phair, RN

References

(i) Heaney, R. 2003. Long-latency deficiency disease: insights from calcium and vitamin D. Am J Clin Nutr. 78:912–9

(ii) Holick, M.F. 2007 Vitamin D deficiency. N Engl J Med. 357(3): 266–81. Review.

(iii) Grant, W. 2009. In defense of the sun. Dermato-endocrinology. 1(4): 207–214.

(iv) Grant, W.B., Holick, M.F. 2005.Benefits and requirements of vitamin D for optimal health: A review. Altern Med Rev. 10(2): 94–111. Review.

(v) Wayse, V., Yousafzai, A., Mogale, K., Filteau, S. 2004. Association of subclinical vitamin D deficiency with severe acute lower respiratory infection in Indian children under 5 y. Eur J Clin Nutr. 58(4): 563–7.

(vi) Cannell, J.J., Zasloff, M., Garland, C.F. et al. 2008. On the epidemiology of influenza. Virol J. 5: 29.

I wanted to share with you some suggestions for staying healthy. There are many simple things you can do and some extra supplements you can take.

First let’s review the controversy over the flu vaccine and then I will share exactly what you can do and what to take. The guiding principle of functional medicine is personalized care, not the one-size fits all belief that everyone should have the same treatment. This applies equally to vaccines. There is risk and benefit to every medical treatment or procedure.

Here are the 2 important facts to consider when it comes to flu vaccination:

1. The Center for Disease Control recommends vaccination for high-risk groups, not necessarily everyone. The key groups that would benefit most from the vaccine are health workers with direct patient contact, pregnant women, caregivers of children younger than 6 months, children and adults under age 24 and adults who have underlying medical conditions, such as asthma, heart disease or diabetes. If that doesn’t describe you, you should think twice about having the vaccine.
2. The multi-dose vials of the vaccine contain mercury as a preservative. This is the majority of vaccines. If you are a pregnant or nursing woman you should insist on the single dose vial which does not contain mercury. Unfortunately there are a limited number of the mercury-free vaccines.

That is why I only recommend vaccination for high-risk individuals. But whether you get vaccinated or not, it is critical to support your immune system through natural means to help you prevent the flu.

Remember, Let Food Be Your Medicine!

• Drink plenty of fluids, especially warmer fluids. With the dryer air inside and out, winter can be a particularly challenging time to stay hydrated! Consuming adequate fluids supports all of your bodies’ functions including the immune system. Make soups and broths (from scratch with fresh vegetables is always best) and have them throughout the week. Drink herbal teas like ginger and echinacea daily. Keep a bottle of filtered water with you at all times. Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful for the immune system. If you do drink juice, dilute it with 2/3 water!
• Try a daily saline flush. Along with staying hydrated, flushing your sinuses with mild salt water helps to keep mucous membranes moist which protects you from microbes. You can use a neti pot, or easy to carry plastic bottles that come with saline packets to take with you when traveling or even at the office! Be sure to rinse them well with warm water and soap and air dry between uses. Studies have also indicated that flushing one to two times daily is appropriate and you should not go over this.
• Avoid simple sugars as much as possible! This includes those sweet treats and desserts but also the white flour and refined grain products that turn into sugar quickly. Studies have shown that refined sugars can suppress your immune system for hours after ingested.
• Have protein with each meal. Proteins are the building blocks of the body. This includes your immune and detoxification systems. Organic, clean and lean animal protein as well as plant-based (legumes, nuts/seeds) proteins are important to get with each meal and snack.
• Add garlic, onions, ginger, and lots of spices (oregano, turmeric) to your meals! Add these to your soups and vegetable dishes, as well as bean dips and sauces. Garlic and onions offer wide spectrum antimicrobial properties.
• Eat multiple servings of colorful fruits and vegetables high in vitamins C, A, and phytonutrients that support the immune system. Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes and squashes. Aim for three to four servings of fruits and four or more servings of vegetables daily!
• Get sufficient sleep! We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! Get in a better rhythm and head to bed earlier on those dark winter nights. Aim for seven to eight hours of sleep a night. Incorporating various relaxation and breathing techniques throughout the day to help with stress and allow the mind to rest is also very helpful!
• Get regular exercise. Mild to moderate exercise (for approximately 30-45 minutes) helps boost the immune system. Avoid overexertion such as training for endurance events when you are feeling run down. This will lower your immune defenses.

It is critical to support your immune system through natural means to help prevent the flu.

Supplements for Adult Immune Support

Here is an overview of the vitamins, minerals, and herbs you need and why they are important.

• Multivitamin/Mineral: This is the foundation for any health support regimen. It’s a good way to cover the basic vitamins and minerals your body needs for day-to-day function. If you aren’t on a good mulitivitamin you should get and stay on one. Look for a high-quality, broad-spectrum multivitamin and mineral.
• Vitamin D3: Adequate vitamin D status is critical for optimal immune function and this cannot be achieved without supplementation during the winter months. It is best to get your levels of 25 OH vitamin D checked for accurate dosing. Blood levels should be above 30 ng/dl. However, optimal levels are probably closer to 50 ng/dl for most. Many need 5,000 IU or more of vitamin D3 a day in the winter. Start with 2,000 IU for adults, 1,000 IU for children.
• Buffered Vitamin C: The role of vitamin C in supporting the immune system has long been known. Take 500-1,000 mg throughout the day with meals and snacks.
• Zinc citrate: You can take an additional supplement or consume more foods high in this powerful immune supporting nutrient. Seafood—especially oysters—red meat, and pumpkin seeds are the best food sources. Take 30 mg per day.
• Probiotics: A healthy gut flora supports a healthy gut, a major barrier against pathogens and integral to the immune system. Look for brands that offer several species of good bacteria and contain at least 5-10 billion organisms per capsule.
• Fish Oil (Artic Cod Liver Oil): This old time remedy for good health and robust immunity still stands true! In addition to the good fats, cod liver oil contains additional vitamin A and D for added immune protection.
• 1-3, 1-6 Beta Glucans: Research has shown that these compounds up-regulate the function of the innate immune system. This part of your immune system is the first line of defense against viruses and bacteria. It helps your white blood cells bind to and kill viruses and bacteria.

Note: Patients with autoimmune diseases should not take this.

• Natural Anti-viral/Anti-bacterial Herbs: Many herbs have broad-spectrum antimicrobial or immune-enhancing effects. Formulas contain different immune boosters such as astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, monolaurin, various immune-enhancing mushrooms, and beta 1, 3 glucan
• Cordyceps and Mushrooms Extracts: These provide immune supporting properties. Cooking with medicinal mushrooms like shitake is also helpful

How to Order Your Immune-Supporting Supplements

To order the kind of supplements I’ve described simply go to The Healthy Living Store click on Adult Immune Support Kit or Kid’s Immune Support Kit and add the items you want to purchase to your cart and check out. Supporting your immune system when you may need it most couldn’t be easier.

To your good health,

Mark Hyman, MD

References

(i) Cannell, J., Vieth, R.; Umhau, J., et al. 2006. Epidemic influenza and vitamin D. Epidemiology and Infection. 134 (6): 1129.

A hot flash is often described as a flush of intense warmth across much of the body that may be accompanied by sweating, reddening of the skin, or, occasionally, cold shivers. Hot flashes occur in varying frequency and duration, even during sleep, and often cause or accompany sleep deprivation, anxiety and irritability.

“Hot flashes are a bothersome issue for women experiencing menopause,” says Sandhya Pruthi, M.D.,  the Mayo Clinic breast health specialist and the study’s primary investigator. “We hope to find more effective nonhormonal options to assist women, and flaxseed looks promising.”

Although until recently hormone replacement therapy was the most commonly prescribed treatment for hot flashes, unwanted side effects have led to the search for nonhormonal solutions. Several effective nonhormonal drug therapies have been identified, but they are not always effective, and not all women can use them because of side effects. These limitations have led researchers to explore non-drug agents. They have studied a variety of herbal and dietary supplements in randomized, placebo-controlled trials, including vitamin E, black cohosh and soy, but none has shown to produce any significant reduction in frequency or severity of hot flashes.

The 29 participants in Mayo’s clinical trial were women with bothersome hot flashes who did not want to take estrogen because of a perceived increased risk of breast cancer. They also had not received (in the preceding four weeks) antineoplastic chemotherapy, androgens, hormonal agents, or other herbal supplements, including soy. Some patients did not complete the trial, but full data for six weeks of flaxseed therapy, consisting of 40 grams of crushed flaxseed ingested daily, was obtained from 21 of them.

Participants were asked questions that the researchers translated into a hot flash score — a combined measure of frequency and severity. The frequency of hot flashes decreased 50 percent over six weeks, and the overall hot flash score decreased an average 57 percent for the women who completed the trial. Participants also reported improvements in mood, joint or muscle pain, chills and sweating; which significantly improved their health-related quality of life.

“We are quite pleased with the improvements noted by these women in their quality of life,” says Dr. Pruthi. “Not only does flaxseed seem to alleviate hot flashes, but it appears to have overall health and psychological benefits as well.”

Dr. Pruthi’s team chose to research flaxseed because it is a phytoestrogen (plant-based estrogen source). Flaxseed contains lignans and omega-3 fatty acids. Lignans are antioxidants with weak estrogen-emulating characteristics, and have some anti-cancer effects. Flaxseed also appears to have anti-estrogen properties and has been shown in some recent research trials to decrease breast cancer risk. The researchers hypothesized that patients taking flaxseed might gain some relief for hot flashes.

This pilot trial was designed to determine the effectiveness of flaxseed in alleviating hot flashes and identify possible side effects. Dr. Pruthi cautions that the results are preliminary and taking flaxseed may not give relief to every woman suffering hot flashes.

“While results were promising, we have more research to conduct,” she says. “Oftentimes, pilot studies show promising results that upon further study in a large, randomized placebo-controlled study turn out to be much less remarkable.”

Dr. Pruthi’s research team hopes to open a new, larger clinical trial evaluating flaxseed against a placebo to better refine the results, and to hopefully confirm flaxseed as a new treatment option for hot flashes in women.

Other Mayo Clinic researchers included Charles Loprinzi, M.D.; Susan Thompson; Paul Novotny; Debra Barton, Ph.D.; Lisa Kottschade; Angelina Tan; and Jeff Sloan, Ph.D. The flaxseed study was supported in part by the Susan G. Komen Breast Cancer Foundation.

More information on clinical trials is available at Mayo Clinic.

• Drink plenty of fluids, especially warmer fluids. With the dryer air inside and out, winter can be particularly challenging to stay hydrated! Consuming adequate fluids supports all your bodies’ functions including the immune system. Make soups and broths (from scratch with fresh vegetables is always best) and have them throughout the week. Drink herbal teas like ginger and echinacea daily. Keep a bottle of filtered water with you at all times. Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful for the immune system. If you do drink juice, dilute it with 2/3 water!
• Try a daily saline flush. Along with staying hydrated, flushing your sinuses with mild salt water helps to keep mucous membranes moist which protects you from microbes. You can use a neti pot, or easy to carry plastic bottles that come with saline packets to take with you when traveling or even at the office!
• Avoid simple sugars as much as possible! This includes those sweet treats and desserts but also the white flour and refined grain products that turn into sugar quickly. Studies have shown that refined sugars can suppress your immune system for hours after ingested.
• Have protein with each meal. Proteins are the building blocks of the body and this includes your immune and detoxification systems. Organic, clean and lean animal protein as well as plant based (legumes, nuts/seeds) proteins are important to get with each meal and snack.
• Add garlic, onions, ginger and lots of spices (oregano, turmeric) to your meals! Add these to your soups and vegetable dishes, as well as bean dips and sauces. Garlic and onions offer wide spectrum antimicrobial properties.
• Eat multiple servings of colorful fruits and vegetables high in vitamins C, A and phytonutrients that supports the immune system. Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes and squashes. Aim for 3-4 servings of fruits and 5 + servings of vegetables!
• Get sufficient sleep! We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! Get in a better rhythm and head to bed earlier on those dark winter nights. Aim for 7-8 hours a night. Incorporating various relaxation and breathing techniques throughout the day to help with stress and allowing the mind to rest is also very helpful!
• Get regular exercise: Mild to moderate exercise (for approximately 30-45 minutes) helps to boost the immune system. Avoid overexertion such as training for endurance events when you are feeling run down. This will lower your immune defenses.

Supplements for Immune Support:

• Vitamin D3: Adequate vitamin D status is critical for optimal immune function and this cannot be achieved without supplementation during the winter months. It is best to get your levels of 25 OH vitamin D checked for accurate dosing. The ideal blood level is 50-75 ng/dl. Many need 5,000 IU or more of vitamin D3 a day in the winter. Start with 2,000 IU for adults, 1,000 IU for children.
• Buffered Vitamin C: The role of vitamin C in supporting the immune system has long been known. Take 500-1,000mg throughout the day with meals and snacks.
• Zinc citrate: You can take an additional supplement or consume more foods high in this powerful immune supporting nutrient. Oysters and pumpkin seeds are the best food sources.
• Probiotics: A healthy gut flora supports a healthy gut, a major barrier against pathogens and integral to the immune system. Look for brands that offer several species of good bacteria and contain at least 5-10 billion organisms per capsule.
• Fish Oil (Artic Cod Liver Oil): This old time remedy for good health and robust immunity still stands true! This cod liver oil contains additional vitamin A and D for added immune protection.
• 1-3, 1-6 Beta Glucans: Much research has shown that these compounds up-regulate the function of the innate immune system. This part of the immune system is the first line of defense against viruses and bacteria. It helps white blood cells bind to and kill viruses and bacteria. Patients with autoimmune diseases should not take this.
• Natural Anti-viral/Anti-bacterial herbs: Many herbs have broad spectrum antimicrobial effects or immune enhancing effects. Formulas contain different immune boosters such as astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, monolaurin, various immune enhancing mushrooms, and beta 1, 3 glucan.
• Cordyceps and mushrooms extracts: These provide immune supporting properties.

Immune Support for Kids:

• Vitamin D: It is always best to get your child’s vitamin D levels checked first before supplementing. Most children do well with 1,000IU /day. Liquid and capsule forms are both available.
• Fish oil: (Arctic cod liver oil): This old time remedy for good health and robust immunity still stands true! Cod liver oil contains additional vitamin A and D for added immune protection. Many companies sell small capsules and flavored liquids for easy administration to children.
• Multi-vitamin/mineral: is a good way to cover the basics and ensure optimal nutrient intake. Look for brands that supply optimal levels of nutrients for children and are free of artificial colorings and sweeteners.
• Probiotics: A healthy gut flora supports a healthy gut, a major barrier against pathogens is critical for normal immune function. Look for brands that offer several species of good bacteria and contain at least 5-15 billion organisms per capsule. There are companies that tailor probiotics to young children that are more strain specific and are in powder form, they can be mixed into beverages and room temperature foods.
• Vitamin C: The role of vitamin C in supporting the immune system has long been known. Approximately 500 mg of buffered ascorbic acid in powder or capsule, 1-3 times a day with meals is sufficient for most children.
• Zinc: In the form of citrate orally or gluconate in a lozenge helps to ensure children are getting enough of this immune supporting mineral. Liquid forms are often not very palatable for small children but capsules can be consumed by older kids. Take 15 milligrams daily, or every other day, with food.
• Natural anti-viral/anti-bacterial herbs: Many herbs have broad-spectrum antimicrobial effects or immune enhancing effects. Formulas contain different immune boosters such as astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, monolaurin, various immune enhancing mushrooms, and beta 1, 3 glucan. There are immune supporting tinctures with these ingredients that provide an easy way for children to take.

THE MAJORITY OF TODAY’S chronic health conditions and the aches and pains that so many of us suffer from have one common cause, INFLAMMATION! Fortunately, Nature has provided us with some of the best ways to reduce chronic inflammation so we can feel better and live more productive lives. The inflammatory cascade is an important part of how the body fights infection and heals injury. However, if the process isn’t down regulated at some point, acute becomes chronic and that’s not good! Any condition ending in “-itis” indicates an inflammatory condition such as arthritis, tendinitis, bursitis and gastritis.

Hypertension, cancer, cardiovascular disease, diabetes, chronic fatigue syndrome, psoriasis, lupus, IBS, chronic back and neck pain, Alzheimer’s, Parkinson’s, multiple sclerosis and aging are also related to a pro-inflammatory state. The causes of chronic inflammation are multiple and for many result from a combination of nutritional imbalances, environmental toxins, chronic stress and pathogens. What you eat, breath, absorb and how you think and feel, all play a critical role in reducing and preventing inflammation.

Your diet can either contribute to inflammation or calm it down. Common Pro-Inflammatory Foods include:

• “Bad Fats”: Trans Fatty Acids /Hydrogenated oils (found in many packaged snack products and fried fast foods).
• Refined Sugars, synthetic and artificial sweeteners (like high fructose corn syrup, aspartame, saccharin), and “white” or highly refined flours
• Processed Meats and meat products preserved with synthetic or artificial preservatives like sodium nitrates or nitrites and were factory farmed.
• Red Meat (grass fed beef, bison and lamb is less inflammatory because the fat content is different. Look for these in your local health food store).

Common Anti-Inflammatory Foods are what I refer to as Nature’s Ibuprofen. The one’s that top the list are:

• Organic berries and all fruits and vegetables because they contain various photochemicals like antioxidants (vitamins C, E, beta-carotene and various minerals), bioflavonoids (like quercitin, limonene, hesperidin), and fiber which is needed for daily elimination of waste and support the healthy balance of the micro flora of the digestive tract. Grown women should aim for at least 7 servings a day and men should get 9. A serving is between ½ – 1 cup. The more COLORS the better!
• Herbs and spices are showing some very promising research in reducing inflammation and are a culinary delight! They add flavor and powerful anti-inflammatory punch to your dishes!
• Turmeric (contains curcumin)
• Oregano
• Garlic
• Green tea
• Ginger
• Rosemary
• Holy Basil