Easy Ways to Help Yourself During Sneezin’ Season

My  series on “Whole Health” continues with this guest post by Nelsa Ciapponi, MD, ABIHM.

Dr. Ciapponi is board certified in Family Practice, and has studied Integrative and Holistic medicine. She is a graduate of Duke and Medical College of Pennsylvania She was with CMC in Family Medicine for 8 years.

Natural Remedies for Cold and Flu Season

People often ask me, “What are some natural therapies for cold and flu?”  Home remedies and natural products have long been used to treat and prevent Upper respiratory tract infections (URTI) and Influenza-like illness (ILI). Symptoms usually wane after 3-5 days, but is there evidence for some of the more common remedies?  What about effectiveness and safety?  We’ll address some of these issues here.

Home Remedies

Home remedies range form diet, dressing warm, vaporizers, poultices and Neti pots. Adding garlic to the diet can be beneficial due to its anti-viral and anti-bacterial properties (it has been called Russian Penicillin), and warm liquids/soups can help prevent dehydration and soothe irritated throats.

The Neti Pot (small vessels with long narrow spouts) has long been used in India to rinse the nasal passages with warm saline (salt) water. This can be a safe and helpful way to wash viruses, allergens and mucus out of the nose especially in cases of dry, irritated nasal passages or during an upper respiratory illness.

Sleep deprivation is associated with disruptions of the immune function and this should be a time of rest and repair for the body.  So, the old adage, “Get plenty of sleep” is valid. While there is not data to suggest that excessive amounts of sleep, it appears prudent to avoid sleep deficits and increase sleep time during illnesess.

Vitamins and Minerals

The most common of these supplements are Vitamins C and D, and Zinc.  Vitamin C is the most common vitamin associated with warding off viral respiratory infections. Studies show mixed results, but a number do show a decrease in duration of symptoms when used preventively (200mg or more a day).

Side effects of vitamin C (in large daily doses exceeding 3 to 6 grams) include diarrhea and upset stomach. Otherwise, the side-effect profile of vitamin C is similar to placebo. Many experts recommend 1000-2000 mg two to three times a day when symptoms begin as it does help support the immune system through increased white blood cell activity.

Vitamin D

In addition to its well-known effects on bone health, vitamin D is an important immune regulator, stimulating the body’s own immunity.  Studies have shown an increased risk for severe acute lower respiratory illness in people with low vitamin D levels, as well as, an increase risk for influenza.  I recommend getting tested to insure an optimum level of 25-hydroxy vitamin D is at least 50 nanograms/ml (32 being low normal).

Zinc

The essential mineral, zinc, plays an important role in immune function.  Zinc is a component of many enzymes.  The activity of virtually all immune cells is affected by zinc. Its deficiency leads to an increased susceptibly to infection and is associated with an increased incidence and severity of pneumonia

Studies of the effectiveness of zinc supplements in preventing have had mixed results. It appears the benefits of zinc supplementation were most apparent among those who began taking zinc shortly after symptoms began.  In a recent placebo-controlled trial, the adults assigned to zinc lozenges (13.3 mg of zinc acetate every 2-3 hours) showed significant improvement in symptom severity and duration without significant side-effects It’s important to note that nasal swabs and nasal sprays that contain zinc can lead to loss of smell and should be avoided until further studies demonstrate safety.

These are some easy and inexpensive ways to aid you to better health.

Dr. Nelsa Ciapponi , MD, ABIHM,  is committed to advocate for preventive and integrative medicine Dr. Ciapponi has practiced family medicine for 19 years with a special interest in preventive and holistic medicine. Her practice, Optimal Health Care, (www.optimalhealthmed.com) combines traditional medicine with complementary and alternative medicine.

Transitions…Endings & Beginnings

ENDINGS, BEGINNINGS & THE SOMETIMES DARK HALLWAYS IN-BETWEN

This month we celebrate Black History month and next month, Women’s History month. So I have been thinking about my own history as an entrepreneur and woman in transition and what it means to me.

I notice that I want to “re-live” the successes of the past and hold on to them as a guide for the future. And even though I know that the times are very different now, I find it challenging to change my thinking about my history and look at the new world I am in.

I want it RIGHT NOW.

Sometimes, what once “was” gets in the way of being in the present. Having to change so quickly is upsetting and I want what was secure. I like beginnings but am not so sure about endings. And I really don’t like the dark hallways in between,

I want things to change and change for the better RIGHT NOW.

The Grief of Endings.

Recently one of my clients brought this type of experience to my attention as she cried over having to close part of her previously successful business. She said she kept thinking of how it used to be and was angry and sad that it is gone and said she could not imagine having to starting again.

I realized that she is going thru a grief process where anger and depression are normal stages and that until that is complete, she cannot move on.

We think of grief as only appropriate when a person dying but when part of our work or any other part of our life ends, it is a great loss …not only the money but the dreams, the security, the sense of safety and the identity.

But in order to have beginnings, we have to have endings so I suggested that she create a ceremony to release her business.She could then honor the tangible as well as the intangibles that her business gave her .It had given her much and it deserved an honoring at the end.

Rituals help us let go

Rituals and ceremony can be very powerful in creating appropriate endings…giving us a way to respect our history and mark an ending while celebrating what was.

She did create a ceremony where she burned some business cards, and other  symbols, buried the ashes and then planted flowers there. And yes, she cried but it was cleansing. She said that it was a major step in releasing and going forward. Although grief is a long-term process, she created an ending so she can have a beginning…and her action moved her of out the dark hallway.

Most of us need to do the same in some place in our lives.

And as more of us have to change our work & our lives, it is important and freeing to release the old ways with gratitude and yes, some tears.

In honoring our history, we can appreciate it without it weighing us down.

So if your work or your life has “transitioned”, bless what it gave you and set yourself free to create a new path.

Susan’s Super Suggestions for Small Steps

“Small steps make grand adventures!”

~        Winnie the Pooh

Today we have the incredible advantage of having the amazing knowledge of traditional “western” medical science and the also amazing knowledge of other wellness traditions to learn from.
Each one has much to offer and  to enable us to be more healthy & more productive lives.
Sometimes the “holistic or alternative ” therapies are seem as strange and unproven…but really, many of them have been around for thousands of years & have keep people well long before ” modern medicine.”

So as we open up to a multi-cultural world, we can also open up to a “multi- medical ” world.
So glad you are on this journey with me!

Welcome Guest Writers  for Whole Health Series

Over the next few weeks I have the pleasure of bringing you guest columnists who have the best of both wellness worlds. They are great examples of learning and using a “both sides of the brain” approach.

Today’s columnist is Susan Thomasson,who has an extensive background in both traditional medicine as well as complementary therapies.

SUSAN’S SUPER SUGGESTIONS FOR SMALL STEPS

When Jeannie asked me to write for this blog, I didn’t have any idea where to start. My personal and professional interests are all over the map.  I do, however, have a passion for sharing the possibilities of integrative medicine (complementary therapies) as an approach to health and wellness. So let’s start there.

Some Girls Buy Shoes…

Do you enjoy learning new techniques, exploring ideas, searching for answers? I have always loved to learn new things…have been back to school a few times over the years, enjoy continuing education classes, and love reading, reading and more reading to figure things out for myself. (Some girls buy shoes—I buy books!) My recent reading has included Dean Ornish’s Love and Survival, Lynn McTaggart’s The Intention Experiment, and Crowley and Lodge’s Younger Next Year. All three are amazing…and lead me more and more in the direction of “we have a lot more control over our health and well-being that we may even begin to imagine!”

What you can control…

What do you want for the New Year? What do you want to have control over or change in this new decade? Have your considered a holistic approach? I use an integrative approach and find that many of these ideas can address many issues. For instance, a monthly massage therapy or Reiki session will help decrease the effects of stress, improve your circulation, decrease tense muscles, relieve pain, and improve sleep. Or a weekly yoga class can help you focus while helping improve flexibility and strength…..Or regular prayer or meditation practices can help you feel calm and less stressed ….Or volunteering at your favorite charitable organization can help you feel connected and whole….Even sitting down to dinner with your family can provide many healthy benefits…and a sense of belonging.

Take some time for you & your health.

The main idea here is just to take time for you.  Honor and nurture the wonderful person that you are. Work to take care of your WHOLE being, mind-body-spirit!  I’m trying…so you can, too! Happy New Year!

…………………..And enjoy the journey.

Susan is a Board Certified Medical Laboratory Scientist & Instructor at Carolinas College of Health Sciences.  In addition, Susan is Director of Continuing Education there and has created an innovative seminar on “Integrative Medicine” to introduce CMC students & the public to that information.(for more info on this seminar, email Susan at the address below). I have been honored to be a part of that for several years.  She is also a licensed massage therapist & Reiki master.

• Susan B. Thomasson, M.Ed., MT(ASCP)SH, LMBT

Director, Continuing Education Department

Carolinas College of Health Sciences

Email: susan.thomasson@carolinashealthcare.org