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.

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.

My New Digestive Repair program includes some of the following guiding principles.Coupled with the GI Map to assess underlying gut pathogens, and a customized digestive plan.

Principles for Healthy Digestion- Digestion is the basis for all health
1. Chew your food thoroughly; digestion begins in the mouth where enzymes are released through chewing and saliva. Add in digestive enzymes.
2. Try a food rotation/elimination diet where you eliminate a highly allergic or difficult and congesting food like cow’s milk-dairy, wheat, eggs, nuts, soy, corn, etc. You must allow 72 hours of each food to be eliminated then re-introduced. Another option is eating a clean diet for 30 days avoiding these foods then re-introducing. Also consider food allergy and sensitivity testing. You must identify the offenders.
3. Eat an alkaline diet. Foods high in acid such as sugar, dairy, breads and other refined foods and meats are difficult to digest-eat a mostly plant based but not exclusively raw diet.
4. Eat foods easy to digest such as cooked fruits, vegetables, soups, rice and other whole (non-gluten) grains, fish and poultry.
5. Use natural antimicrobials in cooking to reduce bad gut bacteria and pathogens; oregano, ginger, garlic, sage, thyme, rosemary, and use fermented foods such as unsweetened kefir, miso or occasional plain yogurt, sauerkraut, and probiotics (good bacteria such as fermented miso, yogurt, sauerkraut) and pre-biotics (dandelion greens, asparagus, leek, garlic, onion, chicory, yams) to replenish good gut bacteria.
6. Eat and cook with foods to stimulate and warm digestion such as bitter foods; turmeric, ginger, dandelion greens, arugula, aloe, herbal bitters. Herbal bitters stimulate the digestive process and have been used for hundreds of years. Also consider HCI and Digestive Enzymes.
7. Understand your own energy- is your system too “hot” or “cold”? If you have a lot of digestive heat, eating raw foods can be helpful. If your system is “cold” eat warm and cooked foods.
8. Repair and soothe mucosal lining of the stomach with slippery elm, licorice root, aloe leaf juice, l-glutamine, or camomile (aloe is naturally a slight laxative). Look for a formula that has all of these. Also look for a multi-type of probiotic with many strains of good bacteria
9. Eat to nourish the brain gut connection, herbs which are calming for brain gut connection include chamomile, hops, valerian, lemon balm, milky oat.
10. Engage in a mind body practice or daily relaxation
11. Take a day such as a Sunday to rest digestion eating broths, fresh juices, soups and steamed vegetables
12. A special Note About contstipation- Eating more fiber, flax, fruits, vegetables, juices, and use magnesium bisglycinate, vitamin c, and other good fats such as flax oil, fish oil to keep the system lubricated. castor oil paks. Vita C every 2 hours until bowels move. Ask me for my constipation protocol you can order on Lynn’s List, available to all past and current clients.

Recent published studies suggest a specific viral protocol to intervene as both prevention and intervention. I am reading several interesting books about pandemics. Clearly food remains the foundation for optimal health, but I believe we need to have additional strategies in place for a vital immune system.
Of importance is the fact, in regards to COVID-19 there seems to be two phases to the virus. During the first phase, your innate immune system responds, immune support such as vitamins A, C, and D are all important. Specifically, oral doses of vitamin C can achieve similar rapid increase in plasma concentration as Infusions. Correcting any deficiencies before the onset of a virus is essential. Additional prevention strategies include melatonin, zinc and iodine. During the second phase, pro-inflammatory response, your immune system is in “rapid-fire”phase, natural anti-inflammatories are helpful here. Preferably, natural ones. Flavonoids and curcumin are examples of this. The second phase is a time I believe therapeutic doses might be beneficial. Also during the second phase Vitamin C can be used every few hours. I also believe homeopathy can be helpful to have on hand for specific individual reactions to this virus. I have a list of what I will be keeping on hand for family this winter. If you would like to learn more about my immune regulating support program or wish to read my Immune Building Support Guide, email me at lynnwestfeinman@gmail.com

1. Fruits: Preferably fresh whole fruit, or frozen. Avoid everything else and be aware of low glycemic index choices. Some dried fruit is allowed. The best fruits include fresh berries, apples, pears, melons, grapefruit, oranges, and grapes. Choose seasonal fruits. Optimal is 3-4 servings a day.
2. Vegetables: Preferably fresh, raw, steamed, sautéed, roasted, juiced-include non-starchy and starchy (*especially dark green leafy vegetables- cabbage family veggies). Cook with onions, scallions, and garlic; these are sulphur foods that aid in detox. Other spices include ginger and especially cumin and turmeric. Optimal is 5-6 servings a day.
3. Dairy Substitutes: Oat milk, rice milk, almond milk, cashew, and coconut milk. (any unsweetened nut or seed milk is fine). Some people do OK with occasional plain yogurt. Generally, my initial cleanse should be dairy free.
4. Non- Gluten grains: Brown rice, buckwheat (not a wheat) basmati rice, millet, oats, buckwheat, and quinoa are acceptable. One serving a day. Avoid wheat, barley, rye for this cleanse. Flax type crackers are a nice option for a snack.
5. Vegetable proteins: Beans, split peas, lentils, chickpeas, and all other beans and legumes. I believe a vegan-based cleanse to be the most beneficial. Spinach is a great source of protein. Moderate amount of tofu is acceptable. If you have a thyroid issue avoid soy.
6. Nuts and Seeds: Sesame, pumpkin, sunflower, hazelnuts, walnuts, almonds, cashews, and pecans (RAW). Aim for a handful or two a day.
7. Fats: Cold pressed olive oil, coconut oil, avocado oil, and flax oil.
8. Drinks: Filtered water, green tea, herbal tea, licorice root, chamomile, chai yerba mate, rooibos, nettles, etc. I believe teas can offer great assistance to achieving your goals. Aim for 8 glasses of water a day (including teas). Iced herbal tea is a great option for variety.
9. Sweeteners: Raw honey, real maple syrup and stevia are allowed. My personal preference is honey, especially raw and local honey. In moderation.If you are doing a sugar detox, or are carbohydrate sensitive avoid all of these. You can sweeten food with dates, pumpkin puree, applesauce, apple cider, and cinnamon. All spices and herbs, ginger and garlic (fresh), are fine. Tamari (wheat free) and miso are best. Vinegars are also fine. Apple cider vinegar alkalizes, along with lemons.
10. Herbs and Spices: All Seasonings and spices are wonderful. They all have healing qualities. Experiment to find your favorite tastes. Learn more about my comprehensive Nutritional Cleanse Program by arranging a complementary introductory session. Just email me!

Does everyone need vitamins or herbals as a supplement to their diet? My answer is another question to consider, “How is your health?” If you want to improve your health while and have digestive, emotional, immune, or hormonal health issues, then it is my belief, as a naturopath, that vitamins as well as herbals can and do help to restore health.
There are millions of supplements on the market today. There are millions of dollars spent on marketing to sell you vitamins. How do you know what you need? How do you know which company to buy?
First, I believe a foundational micronutrient formula is a good place to start. You can not achieve this with a one-a-day pill. If you have any health challenges you definitely can benefit from repleting specific nutrients related to your health condition. Also as we age, or if we have underlying immune issues, allergies, digestive issues I believe we need more antioxidants, and minerals. If you are over 40 I believe a nutrient test is a valuable tool. A local lab I refer to offers such tests, as well as hormone tests and food sensitivity testing. I personally did this a few years ago and found it very beneficial.
Second, choose vitamins carefully. Look for a few stamps or certifications on the label such as good manufacturing practices, nutritional council membership, third party testing, accreditation for in-house labs, and certification to produce organic products. Usually, quality supplements are sold by health-care practitioners. Also know that most vitamins are water soluble, so they are not stored in the body. But the fat soluble vitamins such as A, E, Zinc, Selenium, D are stored in the body so you can take too much. Vitamins should be a part of an overall naturopathic plan which includes nourishing whole foods, herbs, and homeopathy, to strengthen vitality, optimize your health and energy rather than merely treat the symptoms of disease. I feel strongly everyone benefits from a customized naturopathic plan.