Inflammation is a general term used when the immune system is activated by an irritant. This can happen acutely when we get a cold, sprain an ankle or cut our skin. When an area is red, warm to touch, tender and swollen we know the inflammatory process is happening. Acute inflammation is supportive to healing. It is our bodies innate healing system. Inflammation can cause negative health effects when it becomes chronic, where inflammatory pathways remain active for long periods of time. Chronic inflammation causes wear and tear on our body’s tissues and leads to chronic disease states. Naturopaths believe if an acute disease is supressed it can become chronic.

Chronic inflammation is associated with symptoms such as fatigue, brain fog, poor memory, low mood, rashes, acne, joint and body pain, insomnia, difficulty losing weight, and painful periods.

Additional examples of health conditions associated with chronic inflammation include autoimmune conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, psoriasis, and inflammatory bowel disease, heart disease, type II diabetes, Alzheimer’s disease, asthma, depression, anxiety and cancer.

Can I test for inflammation?

The gold standard is High Sensitivity C-reactive protein, various antibody tests, and ESR, are typical medical tests. However, Naturopaths consider microbiome inflammation from SIBO, inflammatory pathogens, as well as nutrient defeciencies, and food reactions to be participatory factors in chronic inflammation.

Triggers and perpetuators of chronic inflammation include inflammatory foods and beverages, high stress lifestyle, unresolved trauma, environmental toxins, mold toxins, heavy metals, chronic infections including parasites, dysregulated immune reactions or hight blood sugar, digestive and gut issues, poor quality sleep and lack of physical movement.

What changes can I make to help with inflammation?

A powerful way to reduce inflammation quickly is through the food we eat. Purchase organic and non-GMO when available to reduce inflammatory pesticides. If 100% organic diet is not in your budget, you can check the Environmental Working Group’s (EWG) website for their yearly dirty dozen and clean 15 list. The dirty dozen are the foods highest in pesticides that should be purchased organic and the clean 15 are foods that are okay to purchase non-organic. I also suggest proteins be organic.

Studies have shown following a Mediterranean diet has a significant effect on major chronic diseases as well as overall mortality. However I do not believe food by itself can heal the disease process once it has started. Colorful vegetables and fruits are high in antioxidants which help to reduce inflammation. Foods high in omega 3 fatty acids such as wild salmon or chia seeds have anti-inflammatory properties. Avoid consuming inflammatory oils (vegetable oil, canola oil, soybean oil, corn oil, rapeseed oil, safflower oil). Cook with grass-fed ghee, avocado oil, or coconut oil. Use extra virgin olive oil for low heat cooking and salad dressings. Lastly, minimize foods and beverages high in processed sugar or high fructose corn syrup. It is helpful to read nutritional labels as these inflammatory foods are often hiding in unsuspecting products.

As toxins build up in the body our detox pathways slow down and inflammation rises. We can significantly reduce the toxic load in the body by reducing exposure to environmental toxins. Slowly switch over your personal care and cleaning products as you run out. The EWG has a search feature that rates toxicity levels of products and has recommendations on low toxin products. There are many apps to help guide you as well. Drink some filtered or spring water. Avoid plastic bottles these are hormone and endocrine disrupters and create more toxins in our environment. Definitely avoid aluminum. In addition, I believe everyone needs some level of detoxification support. Again, those with more chronic diseases will benefit from this type of ongoing support.

If we have not connected in a while free free to circle around for your anti-inflammatory check up! Remember true prevention seeks to address the underlying imbalences before the disease process begins.

Recent studies suggest defeciencies in Vitamin D, B12, and other antioxidants have been linked to inflammatory disease processes. Also there are many vitamins, herbs and homeopathics which can help to reduce disease processes.

Specifically, I believe turmeric, berberines, fish oils, and other plant based fatty acids, EGCG, (from green tea), systematic enzymes, bromelan, quercitin, and NAC all to be players in the natural support for inflammation. Some have more an affinity to specific systems in the body, and an individual plan should be developed. All clients can access my protocols on their fullscript portals.

Fatigue is a debilitating condition that affects millions of people, and understanding its root causes is crucial for effective treatment. There are many root causes; adrenal depletion, chronic stress, anxiety and depression, low immune function and auto-immune disease, hormonal imbalances due peri-menopause, pmdd, pcos, pbcs ,thyroid disease, insomnia, and sleep disorders, viruses like EBV, Lyme, post covid, medical treatments or effects of illness, lifestyle such as a diet high in sugar, processed food and alcohol, weight issues, the list is endless.

Interestingly, research also revealed a connection between gut health and chronic fatigue. Imbalances in the gut microbiome, such as an overgrowth of harmful bacteria or a lack of beneficial bacteria, were found to be associated with fatigue. This suggests that addressing gut health through dietary changes and a digestive repair plan could alleviate fatigue symptoms.

Overall, our findings challenge the conventional wisdom surrounding chronic fatigue and open up new avenues for treatment and prevention. By understanding the diverse causes of fatigue, through newer assessment tools such as microbiome testing, alongside food allergy testing and metabolic testing, we can tailor naturopathic plans to fully heal root causes. Remember, naturopathy seeks opportunities to improve your health.

The Key Naturopathic Tools

Nutrients In addition to following my balanced food plan and anti-inflammatory diet, there are a number of key nutrients to aid in supporting your energy system (krebs cycle). Specifically your cells(mitochondria). I like to start with a high quality multi-vitamin or antioxidant and B-complex formula. Next, consider CoQ 10 in combination with NADH, there has been good research around this combination to reboot you energy system.Another one to learn more about is D-ribose especially if you have more fibromyalgia(pain)syndrome symptoms.

Herbs Adaptogenic herbs can also be very helpful. I tend to use different herbs singularly or in combination, depending upon your health challenges. I love ginseng for its toning and steady energizing effects. You can find it in a tea form and can mix it into your favorite tea. Next up, would be holy basil. This is one of my favorite daily teas. You might see this in a tulsi tea. Shisandra and Rhodiola can help elevate mood. For deeper immune compromise more specific herbs would be used, usually in a tincture forms. Some of my clients prefer herbs other vitamins. You need guidance on which combination will work best for you. Access my quality nutrient recommendations via Lynn’s List, my on-line store for clients only.

Food Eating nutrient dense food is my starting point in coaching you to a healthier food plan. Second, whole food plant based food will balance and nourish your energy. My cookbook is filled with hundreds of recipes and principles to guide you to a better plan. Every month I publish new recipes to assist you succeeding at this plan.

This summer alongside the fire, smoke and allergens, we must also contend with more chemical exposures. We are all exposed to daily commercial cleaning compounds as well as chemicals from paint, pesticides and herbicides. We do know there are more and more chemicals in our environment, such as “forever chemicals” or PFA’s- which stands for per- and polyfluoroalkyl substances, never leave the environment or our bodies. These are in our homes, schools and offices. These are not regulated by the environmental protection agency. PSA’s are known to cause cancer, disrupt our hormones, affect our brain health, and affect fetal development among other issues.

How do we know if we have toxic overload? There is testing which can identify some substances, such as the mycotox by Mosaic Labs or OMX by diagnostic solutions. Often I may suggest one of these with issues which do not respond well to a basic naturopathic plan.

So how can we protect ourselves? Firstly, begin with what you can control. Start with your food and your home environment. Chose a plant based diet, buy local organic produce and when you eat protein chose organic. Chose cleaning products and personal care and cosmetic products which are lower in chemicals. Engage in periodic nutritional cleansing programs, which focus on liver support and digestive cleansing.

Hormonal Imbalances are a common reason clients come to see me. Given women’s reproductive cycles generally last 40 or more years, issues can often arise during these time period. Hormones are messengers and regulators for our health and well-being. Hormones regulate our cycles, interact with immune health, fatigue/energy, metabolism and weight, mood, and  skin/hair health. Often these natural and healthy cycles are influenced by food, illness, environmental toxins, and stress. It is common for women to have conditions like irregular bleeding, endometriosis, hormonal acne, fibroids, infertility, and PCOS. Commonly the medical system uses more hormones such as the birth control and bio-identical hormones. Naturopathic approaches include food, nutrition herbs and homeopathy. In general I have found these approaches to succeed 99% of the time in helping women overcome hormonal imbalance. I feel all women benefit from a nutritional cleanse program, hormonal testing, and naturopathic support.

The brain contributes to so much of our well-being. The brain controls thoughts, decisions, memories, emotions, pain perception, autonomic functions like breathing, hunger and sleep, speech, movement, organ function and hormones. The brain has several lobes and nerves, (almost 100 billion nerve cells) and glands and is basically the headquarters to the function of our body). Interesting to me is the connection to digestive health, often called the second brain. It makes sense to me to begin with a healthy gut to help a healthy brain. Newer evidence recognizes all disease to be years in the making, and I believe this especially true to nervous system disease and Alzheimer’s. We can minimize any disease progression by first addressing lifestyle factors such as food, stress, sleep, movement, alcohol intake, sugar/ artificial sweeteners etc. Next, eating more of a ketogenic diet makes sense as the brain is made up of mostly fat. Other factors such as mitochondria (cell energy) and the methylation cycle contribute to brain health. Ultimately, digging deeper through naturopathic assessment tools such as nutrient testing, hormone testing and amino acid testing will reveal underlying imbalances and provide a path forward for influencing brain health. As with any naturopathic plan, digestion and gut ecology is essential.

Favorite Brain Health Nutrients First and foremost is eating nutritionally dense foods. This means all of your food should be nutrient packed. Especially loading up on fresh fruits and vegetables, good lean protein sources like fish and plant proteins. Next hit the fat-good fats, fish, anchovies, nuts, seeds, nut and seed butter and olive oil. Definitely consider supplementing with fish oil, adaptogenic herbs and amino acids. Some of my Favorite Brain Health Supplements include; omega 3 fish oils, minerals such as magnesium, herbs like macca, bacoba, passion flower, skullcap, lemon balm and taking Pro Omega 2000-Nordic Naturals Brain Energy- Douglas Labs Brain Benefits- Davinci Labs Mood Tonic- Vitanica Liquid Serenity-Wise Woman HPA Adapt-Integrative Therapuetics GABA Calm-Source Naturals Phytocalm- David Winston-this is a client favorite

There is a deep connection between being stressed and our quality of sleep. Stress affects every system to the body, and getting deep restorative sleep helps the body reset. Restorative sleep enhances mood, cognition, metabolism, digestion, hormonal health, cardiovascular health  and even your creativity. Not getting deep restorative sleep directly contributes to dis-ease. We all naturally have several sleep cycles throughout the night, and the deepest phase of sleep occurs right before we awake. Sleep is something we all we designed to be able to achieve. Everyone can achieve restorative sleep with natural sleep support. The naturopathic approach offers a truly holistic approach to sleep.

My Naturopathic Approach:

1. Minerals such as calcium, magnesium and vitamin C can have a relaxing and calming effect on the body. Generally, these supplements are taken throughout the day. Each person’s requirements can be different depending upon age, medical conditions, and health issues.
2. Melatonin is a hormone, and naturally occurs in the body, produced by pineal gland and can be referred to as a ”hormone of darkness”, more occurs during darkness. Melatonin helps induce and regulate sleep, numerous studies suggest its benefits and safety, even for children, and lack of side effects. Melatonin helps re-set biological clock, and helpful for irregular sleep-wake patterns. As we age, our melatonin declines.
3. B vitamins- can be used, especially B3, B6, B12 to help improve dream recall and wake rhythm cycle. Especially useful with stress, fatigue, depression anxiety.
4. herbs-chamomile, passionflower, valerian, milky oat seed, and skullcap-very tolerable and a nice combination for nourishing the nervous system-or passion valerian and skullcap You can buy herbal tinctures or homeopathic products with these ingredients. These herbs can also be found in tincture or tea form and are considered nervines. And can gently nourish the body back to balance. (Nervous system support).
5. Calming amino acids can also be of benefit. Such as GABA, 5-htp, l-theanine.      Everyone should have a naturopathic specific to their needs.

 

Allergies Overview

Allergies can have many presentations, headaches, mouth ulcers, joint pain, fatigue, eczema, brain fog, digestive issues, sinusitis, even weight gain, not just the typical runny nose, itchy eyes and sore throat. Naturopathically allergies suggest over reactive immune system and break down of immunity. This can be due to many factors, family history, food reactions, hormonal imbalances, digestive issues, auto-immune diseases and even stress can exacerbate allergies. Many people who have had Covid or other viruses are left with post-nasal drip. Climate change and a warmer environment mean a longer allergy season. There is also a rise in household mold. We know eating junk food 3x a week is associated with an increase in allergies.

Overall, there are many types of allergies which promote antibody reactions in theMy perspective on allergies is that they represent an overstimulation and breakdown of our immune system. The system is on overload. Here are a few ways to intervene and naturally support your health.

 

The 4 R Naturopathic Model for Allergies and Immune Health

1.     Remove Offenders- Eating an anti-inflammatory plant-based diet is essential. Focus on more alkaline foods. Avoid dairy, wheat, soy, and other known food reactions. It is essential to identify triggers-consider a hypo-allergenic diet or my nutritional cleanse program, and minimize food toxins and home chemicals and pollutants, also consider food sensitivity testing. Decrease the toxic overload and decrease inflammation with food. Do a spring 3-day or 30 day cleanse, email me for a 2022 plan.

2.     Replace Missing Nutrients-nutrients for allergies include antioxidants, systematic enzymes, and flax/fish oils-consider micronutrient testing. Begin with nutrient dense foods we know low vitamins A, C, E, Zinc, Selenium, and magnesium, and fatty acids to be associated with allergies. Other nutrients essential for allergies include flavonoids, folate and systematic enzymes.

3.   Repair Damage-Focus on healing the inflammatory response in the system presenting issues. For example, if it is skin is reactive use nettles. I also love NAC, Quercetin, Andrographis, Astragalus, and many homeopathics on my on-line store Wellevate. Check out the new list of my favorite products soon.

4.Re-inoculate the Microbiome- probiotics and prebiotics (good bacteria-probiotics are a form of fiber that lives in gut and helps good bacteria) food examples of probiotics include dandelion greens, garlic, chicory root, Jerusalem artichoke). Ultimately a good gut ecology makes for less inflammation. Remember everyone’s needs are unique and a customized Naturopathic Plan would be important.

 

Inflammation is a natural process in the body which offers a messenger system to let us know when there is a problem. Every system in our body can become inflamed. This includes; digestion, respiratory, musculoskeletal, as well as our brain, emotional health, and hormonal system.  Inflammation is an important aspect of the dis-ease process as well as the healing process. Hippocrates recognized that illness occurs from a series of sins against the body not just one sin. the laws of nature and using the elements of healing and gentle interventions such as hydrotherapy, heat, rest, and anti-inflammatory foods is important. Not suppressing inflammation with medications is also important.

Firstly, we should all eat a naturally anti-inflammatory diet. Following my 10 Principles of  Food for Health which includes the following;

1. Eat Certified Organic Fresh Food Whenever Possible
   Organic food has fewer hormone disturbing and cancer-causing pesticides, as well as higher levels of vitamins and minerals such as Vitamin C Iron, Magnesium, and Phosphorus. Eat organic protein such as poultry, eggs, beef. Be sure to also opt for organic produce like apples, peaches, pears, berries, grapes, lettuces, potatoes. Non-organic produce and protein tend to be contaminated with pesticides and have additional hormonal influences.
2. Eat a Primarily Plant Based Diet
   The vitamins, minerals, fiber, and phyto-chemicals in plant-based options offer significant protection from cancer, inflammation, and heart disease, especially when eaten raw. Pay special attention to cruciferous vegetables, bitter greens, radishes, and onions. These are especially nourishing for the liver during hormonal fluctuation and also help break down too much estrogens in the body.
3. Eat an Alkaline Diet
   Fruits and vegetables increase alkalinity. Dairy, animal proteins, and most grains increase acidity, fungal overgrowth, accumulation of toxic metals, and loss of minerals. Other alkaline foods include nuts, seeds, miso, sea salt, and beans.
4. Eat Foods that Are Low Glycemic
   The degree to which carbohydrates raise blood sugar 2-3 hours after eating is referred to as a “glycemic index”. Pizza and pastry raise blood sugar for 24 hours, for example. Most vegetables and complex carbohydrates (brown rice and beans), are foods that are lower on glycemic index. Corn, sugary fruits, and refined foods (such as white bread), are higher on the glycemic index and should avoid being consumed. New evidence suggests minimizing all grains to about 1 serving a day, and preferably during morning hours.
5. Eat High Fiber Foods
   Try to consume 40-60 grams of fiber per day. Beans, flax seeds, raw fruits, and vegetables are the best sources. Aim for 10 servings (1/2 cup per serving) of fruit and vegetables per day. High fiber diets help stabilize blood sugar, maintain a healthy weight, lower cholesterol, reduce circulating estrogens, improve insulin sensitivity, and stabilize good flora in the gut.
6. Limit Sugars and Sweeteners
   Sugars contribute to weight gain and reduce immunity. Artificial sweeteners are unhealthy, only adding toxins to the system. There is chlorine in Splenda, Equal, and other artificial sweeteners, which act as neurotoxins on the brain. Alcohol is not only high in sugar, but both a stimulant and depressant.
7. Avoid Saturated and Hydrogenated Fats (But Eat Fat!)
   Instead, use olive oil and introduce flax seed oil and fish oil to your diet. The saturated fats found in meats, butter, and, dairy increase the risk of heart disease and cancer. Coconut oil is a healthy but considered a saturated fat. Butter can be used in moderation, be sure to avoid margarine. Don’t be afraid of nuts, seeds, avocados, whole milk yogurt!
8. Limit Dairy Products
   Eat organic sources of protein when possible. Hormones added to foods, especially milk sources where other hormones are already high, only add unwanted hormonal issues and hormonal excess. Additionally, if we have sensitivity to dairy, it can cause overactive immune system, inflammation, and mucus. Avoid reproductive foods (foods from other animals’ reproductive systems).
9. Eat Super Foods
   Flaxseeds, turmeric, garlic, raw nuts and seeds, green tea, legumes, berries, and greens (especially kale and cabbage) will help improve estrogen metabolism. Aim for 2 cups of dark greens a day. Also add anti-inflammatory omega 3 fatty acids into your diet. Fish oils, and raw nuts and seeds such as flax, sunflower, pumpkin seeds and walnuts are all excellent sources that contain omega 3’s.
10.  Engage in Periods of Nutritional Cleansing
    This is a basic Naturopathic principle. There are many ways to keep the body                                         clean with food and extra nutrients. An example might be a green day, with lots of veggies, greens, some fruits, and broth. Women are especially sensitive to many foods during   hormonal changes and a specific cleanse should be tailored to your needs.
11. Bonus. High powered multi-micronutrient formula Calcium/magnesium, Vitamin D covers the basics, depending upon personal health challenge consider gut support, immune support, inflammatory hormonal balance support-customized to your unique needs. Everyone’s needs are unique.

Next, we need to address the system presenting the most inflammation. For example, pain on a muscular level or nerve path can be addressed with nutrients(magnesium), herbs (hypericum)and homeopathies (arnica) specific to your particular needs. Every client’s case may be different and I develop custom naturopathic and homeopathic support plans for each client.

A Naturopathic Approach

There are many kinds of viruses and they effect each of us differently. Naturopaths view these as the need for the body to cleanse, rest and reset the immune system. As soon as you feel under the weather it is essential to begin a cleansing diet. Focus on plant foods, warming soups, fresh juices, and teas. I also recommend a cleanse type diet, and lots of allium foods, plant foods, alkalizing and fermented foods to break up mucus along with saline rinses, steaming the sinuses, the Neti pot, and epsom salts baths to cleanse the sinuses and draw the cold out. You don’t want to suppress the natural need for the body to detoxify now. Additionally consider adding ginger and garlic to your daily food preparation. Check out my warming chai tea recipe in my cookbook. Additionally some of my favorite Naturopathic support includes Quercitin, Andrographis, Nettles, as well as homeopathics like Hydrastis and Kali Bichromium. Everyone needs a customized approach. Lynn’s Natural Cough Syrup Super Easy! equal parts of lemon, honey, apple cider vinegar and grated ginger root. You can also add in fresh turmeric root. I would do 1/4 cup of each. Take a few spoonfuls a few times a day, keep stored in the refrigerator. Also nice adding this to your favorite tea.

Our lives are not back to normal. The virus remains, as do many new social norms, new work remote life, emerging social and employment conflicts about mandates, the virus, and the vaccine. Clearly we are a society under stress. And we can choose how we this will impact our own health and well-being. As stress is really about our response. Stress affects every system in our body.There is a healthier way we can respond to stress. Get the full powerpoint by signing up for my News Update on my website.
Some of my favorite naturopathic support includes;
1.Adaptogenic Herbs- help the body adapt to stress, and reduce cortisol the stress hormone
(HPA adapt, adapten-all, daily adapt, adrenotone, Relora plus Bacopa)
2.Nutrients-especially minerals to calm the muscles and central nervous system (magnesium taurate, magnesium 300, even topical magnesium)
3.Homeopathics- Ignatia, Nux Vomica, Aconitum ask me more next visit!
4.Amino Acids- GABA, dl-phenylalanine, L-theanine,L-tyrosine are my top ones for mood balance
5.Nervines- Valerian root, skullcap, chamomille, hops, lemon balm

Of course everyone is unique and I develop individualized naturopathic plans suite to meet your needs.