By Bonnie Pfiester, Fitness Trainer Exercise can be a lot of hard work for very little reward if you’re just relying on exercise alone to help you drop weight. At the end of the day, sometimes it can almost seem like it’s not even worth the energy. If that time paid off on the scale, no one [...]

By Bonnie Pfiester, Fitness Trainer As a fitness professional, I often feel like a Priest at confession. Over the years, I’ve heard it all. As people lose weight they begin confessing past ‘sins’. One of the most popular confessions is what people choose to avoid because of their weight. Top on everyone’s list is taking family photos. [...]

Hi Dr. Ben, Question:I am currently pregnant and have been experiencing heart palpitations. My midwife told me to take magnesium. I have been taking a drugstore brand of magnesium oxide 250mg pills, but I don’t think I’m absorbing as much as I should because I am still having palpitations before my next dose. So, my question is which of [...]

#1 Cabbage: Of course since we are celebrating St. Patties Day we MUST celebrate cabbage! Recently I went to an Irish Pub and ordered corned beef and cabbage, and was horrified to find out that the beef is “corned” because it is brined with corn sized pieces of salt! Hold the corned beef, but keep the [...]

Everyone is always “Kissing the Blarney Stone” in Ireland for what is said to be “good luck,” however upon my further investigation, the luck that you are receiving is the gift of gab, eloquence, flattery, and art of persuasion. We can all stand to communicate a bit better, and for those that are public speakers or [...]

My Aunt Sally won $10,000 for this recipe, plus it is lowfat, simple, and delicious! This is my slightly healthier spin on it as I use olive oil instead of butter, brown rice instead of white, and lowfat sour cream rather than full fat. Preparation: Rinse and trim fat off four boneless skinless chicken breasts Marinate for at least 30 [...]

By Bonnie Pfiester, Fitness Trainer Diet and exercise are not hard but take time. Unfortunately time is not something most people have a lot of. Ironically, people end up wasting a lot of time because they don’t manage their time wisely. They spend too much time doing one thing, not enough time doing important things or wasting time doing [...]

Dear Dr. Ben,

QUESTION: Since becoming pregnant I have stopped nursing my year old daughter. I just couldn’t do it anymore. That was about a month ago. She now has an ear infection. The first she’s ever had, which I am suspicious is a result of weaning.

I feel extremely guilty over having to wean her and this infection only makes it worse. I don’t want to put her on antibiotics as she’s never had those either. So, I need help figuring out how to get rid of this once and for all.

Thanks so much for your help.

Sincerely,

Erin

ANSWER:

Hi Erin -

Ear infections are bound to happen with little ones. Please do not blame yourself. Breast feeding her until over 3 years old is highly commendable.

Common causes of ear infections:

• Dairy products – many children cannot tolerate dairy until they are quite a bit older and sometimes never. I still try to avoid dairy products entirely with my boys. Cow Milk seems to be the worst form. Cheese, whey protein, kefir or cottage cheese does not seem to cause ear infections in my boys like standard milk does – but – everyone is different and all dairy products may need to be avoided.
• Eating laying down – if your child eats while laying down, the food or drink can get into their ear canal causing a bacterial party. Always keep them upright to eat
• Outside when cold without a hat – when it gets quite cold outside and they are without a hat, this can lead to an ear infection. I am not sure of the mechanism but it occurs commonly. Always put a hat or hood on your little when quite cold outside.
• Swimming – pools and other bodies of water may lead to ear infection. This is not as common but can be a cause.

Antibiotics and Ear Infections:
Most ear infections do not need antibiotics. (80% according to family medicine studies)

However, if an ear infection gets worse and becomes complicated, antibiotics may be life-saving as they can prevent infection in the mastoid process (mastoiditis) and meningitis. Both complications are quite rare with ear infections; however, they can happen.

If antiobiotics are indicated, and again, they are typically not, take the full round of antibiotics as directed. Then take a probiotic after the course of antibiotics to replenish the bacteria in the digestive tract. Antibiotics eradicate most if not all digestive bacteria. So replenishing the digestive tract again with healthy bacteria is essential.

A ‘probiotic’ is healthy bacteria that is needed in the human body for proper immune and digestive function.

Keep in mind that the antibiotics do not remove the cause of ear infections; they simply kill the bacteria. The cause may still remain so the likelihood for recurrent ear infections remain high. Therefore, it is key that the common causes of ear infections are removed in order to prevent further occurences.

Dr Greene talks about antibiotics and ear infections quite well. I highly recommend reading his blurb on Ear Infections.

Reducing Pain with Ear Infections:

There are a few tricks which work quite well in reducing ear infection pain:

• Wet Sock Treatment – this pulls fluid from the head and relieves pressure. I use it when my patients have ear infections and have used it on my boys when they had them. Doctors have renamed the Wet Sock Treatment to the ‘Warming Sock Treatment’ – sounds better and is more accurate.
• Avoiding Sugar and Milk Products – key as both feed the bacteria
• Acidophilus – if your child has had antibiotics in the past without use of probiotics, getting a quality probiotic is key. For little ones, I recommend using 1/3 sachet in a 1/5 cup of water. Stir well and give right before dinner. Do this for 14 days. The acidophilus will boost her immune system and attempt to restore healthy digestive bacteria balance.
• Homepathics to reduce ear infection pain – depending on the type of child, one can provide earache drops or earache tablets.
• Herbal Medicines – specific herbal medicine applied in the ear may significantly reduce the pain and duration of ear infections as well. Gaia makes a great product ‘Gaia Herbs Childrens Herbal Ear Drops.’ You may find this in your local health store. I need to start carrying this product as it is effective.
  For those who can chew gum – chewing xylitol gum may reduce the pain and may assist in treating the ear infection. Xylitol Gum is best used to prevent ear infections.

Cautions with Home Treatment of Ear Infections:

If this is your first experience with an ear infection, I recommend you visit a naturopathic physician. They will go over all the tricks/traps of home treatment of ear infections.

If you get on the ear infection quickly, the tympanic membrane, aka Ear Drum, is less likely to rupture. All these home treatments may significantly reduce the pain and may remove the ear infection.

If the tympanic membrane ruptures, typically fluid will be seen coming out of the ear and pain will be gone. It will appear as if the child’s ear infection has healed but in actuality it has not. The tympanic membrane can heal by itself commonly if it ruptures in the ‘proper place’. Obviously, the goal is to prevent the tympanic membrane from rupturing.

If you see fluid coming out of the ear or the pain has gone, do NOT put anything in the child’s ear. I advise taking the child to a naturopathic physician and having their ears examined.

Good luck and speedy healing with your little one!

In health,

Dr. Benjamin Lynch CEO of www.HealthEGoods.com

By Bonnie Pfiester, Fitness Trainer

Some people make running look easy. Who would think such a simple task would be so difficult. I know when I started to run again, I was discouraged to discover just how challenging it was.

Not only was I unable to run very far, everything hurt. My hips hurt, my knees hurt and my pride hurt even more. If I only knew then what I know now, I would’ve prevented injury and progressed at a faster rate.

That’s why Russ Altman, Certified Personal Trainer and Running Boot Camp Coach at Longevity Max Fitness, is passionate about teaching people how to run. “People don’t pay attention to injury warning signs. They continue to run or don’t make modifications,” explains Altman.

One of the common mistakes is increasing mileage to quickly or sporadically. In addition to a good warm-up, Altman suggests only a 10-15% increase in mileage, or time, each week to prevent injury. He also recommends a day of rest between runs to allow your body to recover.

Another common mistake is not having proper footwear. Bill Urban, from the Runner’s Depot, says most people buy their running shoes too small. “When your body heats up your feet swell”, Urban explains. “There should be a full thumbnail length between the toe and the end of the shoe.”

In addition, runners often purchase the wrong type of shoe. I learned this the hard way. As soon as I bought good running shoes my knee pain went away. Once you get the right shoe, you also need to know when to replace them. Shoes are only good for a certain number of miles, much like a car tire.

“Shoes like Asics and Brooks are good for approximately 400-500 miles”, Urban explains. “The lighter you are, the longer the mileage”. For instance, he said my shoes would probably last around 500 miles where my husband, who weighs 185lbs, would need to purchase new shoes every 400 miles”.

Russ Altman is Certified through American college of Sports Medicine and has completed multiple full and half marathons.

~Bonnie

Night sweats or night time “hot flashes” can be a very frustrating problem for women in menopause or peri-menopause.

Typically a hot flash is an experience of intense heat with sweating and increased heartbeat. The hot flash can last for a few minutes or up to 30 minutes.

Usually the sensation of heat begins on the face or chest, or back of the neck and then spreads throughout the entire body. The skin will feel hot to the touch.

Recently I received this reader question:

Q: “I’m a 44 year old female, and several nights a month I get “night sweats.” About 10 years ago, my doctor suggested using Evening Primrose Oil, which helped for a while, but doesn’t any longer. Any suggestions? What else can I try for night sweats?”

A: Specifically I am wondering if your body has shifted in to full menopause, defined by the cessation of menstrual periods for 12 consistent months. If this has occurred you should check in with your doctor and have your FSH levels tested to determine you are in fact “post menopausal.”

Much more can be done for night sweats in addition to a good source of oils in the diet, such as evening primrose oil. If EPO is no longer working, I would try adding or switching to flaxseed oil as it is also a good source of lignans which are shown to be beneficial in menopause.

Freshly grind whole flaxseeds with a coffee grinder and consume about 1-2 tablespoons daily. You can mix them in with yogurt, applesauce, or juice and consume one hour before expected bedtime. Several of my patients have found immediate relief and “sleep like babies” just from this tip, however, not everyone has the same biochemistry so lets talk about why these night sweats are happening and what other treatments are shown to be clinically beneficial.

First of all, as women age, the ovaries are making less and less estrogen. Estrogen naturally keeps us “cool” in both the temperature and attitude aspects as it not only affects our thermostat, but our neurotransmitter production, and thus mood swings occur along with other symptoms of menopause such as night sweats.

Men have less estrogen in their systems, but don’t get hot flashes typically because they are not having hormonal fluctuations. Therefore, the main treatment goal is to keep estrogen levels consistent so that estrogen levels don’t suddenly drop and cause hot flashes and night sweats.

Treatments for Night Sweats & Hot Flashes in Menopause:

• First, please see your doctor to insure you are entering menopause and are not suffering from a different problem before implementing any self help or natural protocols. FSH levels should be drawn, as well as testing of your thyroid, Basic Metabolic Panel, and CBC- Complete Blood Count (to rule out cancer and other causes of night sweats.) Also this transition period can be EXTREMELY stressful for some women so having the support of your physician, friends, and maybe an online support group should ease the transition.
• HRT: Hormone Replacement Therapy is the most common treatment for menopause, however not all women need this aggressive of a treatment. If needed, I recommend estradiol and generic progesterone over premarin or prempro as premarin is made from “Pregnant Mare Urine” and is thus collected in a manor abusive to animals….and is also expensive! Not everyone will find relief from the same treatments so ultimately start with natural treatments and work your way up to HRT if need be. If you opt for HRT the “bioidentical hormones” are now available in a generic form at Walmart for about $4 for estradiol and generic progesterone each.  
• Isoflavones: Molecules that weekly mimic estrogen found in nature such as soy, red clover (pictured above) and so forth can be helpful in establishing a more consistent estrogen level. Be sure to take these supplements regularly for optimal effect. As stability is key.
• Flaxseed: 1-3 tablespoons freshly ground as mentioned above. Read: “How to Unleash you Inner Fabulosity.”
• Ginseng: and other adrenal adaptogens are helpful as the liver and adrenal glands take over the sole production of hormones as the ovaries cease estrogen production. The ”Siberian” form of Ginseng is best for women. I also like Ashwaganda and Schisandra for women with stress accompanied by low sex drive.
• Liver Support:  The liver is metabolizing estrogen, so ensuring it’s proper functioning is prudent. Try increasing “Liver Support Foods,” to avoid the ups and downs of estrogen levels causing night sweats. Read: “Spring Cleaning Diet.”
• Avoid the Hot Flash Trifecta: Caffeine, Spicy Foods, and Alcohol. This is one of the main problems women endure with natural treatments. If you aren’t willing to give these foods/beverages up….try having them earlier in the day. At the very least do an elimination period for a week so you can experience what life is like without them, then have them all at once and see if they induce a hot flash. Knowledge is powerful motivation. Read: “How I Gave Myself a Hotflash.”
• Avoid sugar and heavy carbs before bedtime. A light dinner of veggies, brown rice or other complex carbs, and light protein is best for dinner. Skip the dessert before bed.
• Consider an herbal sedative in the evening as the main issue with night sweats is losing sleep and resulting sanity! If you aren’t sleeping well you likely aren’t coping well with the menopause transition. Proper sleep is imperative to good health.
• Keep a fan by your bed, workstation, etc.
• Try a cooling mist spritz of water & essential oils Clary Sage and Lavender (add a few drops of each per ounce of H2O) and spritz on your face, neck, chest. Old rinsed out perfume bottles work great for this. Always test on your inner arm before first applying to your face, chest or neck. You can keep the bottle in the fridge by day, or on ice near your bed at night for added cooling benefit.
• Osteoporosis and menopause go hand in hand, as estrogen drives calcium in to our bones.  Keep in mind that you should be taking 1 capsule of 500mg of calcium with food twice daily, combined with 250mg of magnesium and 1000 IU of vitamin D, along with weight bearing exercise to prevent your bones from becoming brittle and susceptible to fractures.  Read: “Osteoporosis Diet.”
• Proper Colon Elimination: If you are not having 1-2 bowel movements daily, you should increase water and fiber in your diet. Along with the liver, the colon plays a role in estrogen elimination, and consistency is key.
  Wicking Fabrics: Try sleeping in pajamas and bedding that are designed to wick sweat away. Work out clothes designed to “breathe” can make for great pajamas for those with night sweats. I have heard of specific menopausal pillows and bedding designed for night sweats, try an internet search for these products, or check Amazon.com.
• Black Cohosh: Although a recent study found black cohosh to be ineffective, I think it was the specific chemical form of the extract studied, as many women have received relief from the product “Remifemin,” which I highly recommend. Give any menopause treatment 3 solid months before abandoning it.
• Exercise in the morning. By exercising in the AM you should sleep better and exercise is also beneficial for menopause.

 How do I know if my Night Sweat Treatment is working?

• I know this problem is frustrating, because most women want an IMMEDIATE and quick fix….for good reason. Although HRT is great for a quick fix, it can be difficult to wean off in the long run. Remember menopause is a natural transition of life, and a healthy body should go through it relatively smoothly.
• Be gentle with yourself and ask those around you to be nice to you while you are getting things figured out.
• To monitor treatment efficacy, keep account of the duration and frequency of your night sweats and hot flashes. The goal is to head in diminishing direction. If after 3 months you are finding no effect with your treatment, then try something else. If you are receiving some relief then keep the current treatment on board and add something new in to the mix. A diet diary may also be helpful. Rate your hot flashes on a scale of 1-10 with 10 being the most severe each day along with what you ate and drank. Note the duration in minutes as well. This may help sort out dietary causes such as alcohol, caffeine, and spicy foods and encourage you to decrease consumption.

Hope that helps! 

 There are many great herbal natural products compounded specifically for hot flashes be sure your brand is high quality and independently laboratory tested and/or prescription grade. The aforementioned tips are some of my favorites, but there are also many options available.

~Dr. Nicole
Related Reading:
“Nutrition Care During Menopause”
“The Natural Approach to Menopause”
“Rosemary Salmon Recipe”
“Rosemary for Rememberance”