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.

Related posts:

1. Susan’s Super Suggestions for Small Steps
2. ITS A DOG’S LIFE
3. Transitions…Endings & Beginnings

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.

Related posts:

1. Happy New Year! Start It Right…
2. LOOK AT ME. I’M DRIVING A FERRARI!
3. Susan’s Super Suggestions for Small Steps

~        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

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2. Happy New Year! Start It Right…
3. ITS A DOG’S LIFE

I’ve been so fortunate that for most of my life I have had dogs. I have learned a lot from them.

But recently an experience with a dog taught me a lot about health….which

reminds me once again that there are gifts in everything.

Often I take my two rescue mutts to a large field where they can run off leash and meet other dogs. A few weeks before I had chatted with a young woman named Cindy & met her year-old Boxer “Max.” Cindy was a first time dog owner & was excited about having a dog. We talked about dog behavior and I told her of some of my “dog learning” experiences.

A few weeks later I was at the field and saw Cindy and a guy I assumed was her boyfriend as they were very involved with each other. However they were not very involved with Max.

Max was running around and getting further away from them. Cindy would occasionally pull her attention away from her boyfriend and call Max to “come.” When Max did not come, her calls became increasingly shrill.

She eventually came in my direction so I took the opportunity to offer her a dog treat to entice Max with, explaining that was a way I had taught my dogs to come. Cindy told me emphatically that Max didn’t deserve a treat, as he was being “bad.”

Finally Max did come to her and she began to hit him and tell him he was a bad dog. I was very upset to see this and felt I needed to intervene. I said that I knew she was frustrated but he would not want to come if he was punished when he did come. Of course she didn’t pay any attention to me and hauled Max away.

With a very heavy heart, I saw that the relationship between Cindy and Max was headed for trouble and possible abuse. And probably the pound for Max.

Later that day I was reminded of the relationship between Cindy and Max when I saw an article about exercise were the emphasis was on the ”No Pain, No gain” school of health.

It occurred to me that many of us have the same type of relationship to our bodies that I saw between Cindy to Max.

That is, we ignore our bodies until they don’t perform like we think they should and then we punish them and tell them they are “bad.” We treat our bodies like they need to be punished with brutal exercise and deprivation diets. We don’t take the time to learn much about what they need and we don’t pay attention to the “messages” we get about what makes our bodies feel good. So it is no surprise that our relationship to our bodies is one of frustration and confusion.

So I am going to suggest that we adopt a new view of health

starting with the motto:

“Your Body is Your Best Friend”

And the remembering these simple D.O.G ideas:

D= don’t rely on fad diets or quick fixes,

good relationships take time & care.

Do “check in” regularly to see where

your body is and where it is going.

O= Own that your body is unique and will

willingly tell you what makes it thrive.

Do you need more sleep than is?

“average”? Do you like walks more

than treadmills?

Find out what works for YOU, not

what “experts tell you

G= Give your body the care and respect

it deserves.Walks, lots of play,

good food and loving attention

make dogs and bodies thrive.

Treat your body as well as you would

your Best Friend…because it

really is.

Be the person your dog thinks you are!

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1. Easy Ways to Help Yourself During Sneezin’ Season
2. Susan’s Super Suggestions for Small Steps
3. Transitions…Endings & Beginnings

You know that every new year you say...

This will be the year I will….

·Get healthy/lose weight ·Find a new job

·Save Money ·Get Organized ·Start my new business

·Have a great relationship

Yet somehow it doesn’t happen.

You don’t need more “self-help” information…you need real-time professional support,and practical ideas + accountability.

Even if you are the most talented and disciplined person on the planet,it is doesn’t work to do it alone.Even great athletes,artists & musicians need coaches and mentors.

Let Dr. Jeannie Fennell of LIFEWORKS give you the support,perspectives,and experienced help you need to make lasting change.

TOGETHER WE CAN DO IT !

CLIENTS SAY:

” Jeannie, I think you have x-ray vision…You were able to see my blocks & fears and help me to move thru them.Sometimes it was gentle and sometimes a push in the behind…I needed this accountability to get going.Thank you” Jim C.

” I didn’t know what to expect …as a guy. it hadn’t done anything like coaching…I should have done it much sooner as it was a big help in getting me motivated.I looked forward to our meetings and will always be grateful for how things have changed for me. My family likes me better now too!” M. G.

“Jeannie has a gentle but powerful way of listening to you and enabling you to get really clear on what you need to do and discerning what keeps you from moving forward. With her help, I have really changed and my life is so much better now”

SUSAN R.

COACHING SALE!

30%-40% Off!

Wow..What a Great Deal!!

I Hour = $75.00

2 Hours= $145.OO

3 Hours=$ 199.00

Or Create Your Own Package..

Two People Signing Up Together Get 10% off Total Price.

Pay by credit card or check.You can pay in monthly installments.

Sign up today and start your year right….

This time next year your life could be so much better!

YOUR LIFE IS WAITING

Get Clear,Get Focused,Get Support and GET GOING!

Contact me   for more information:  704 342.1144

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1. Transitions…Endings & Beginnings
2. Susan’s Super Suggestions for Small Steps
3. Join Me At Bucket Brigade

Season’s Greetings, Happy Hanukkah, Merry Christmas, Celebrate Kwanzaa, Happy Holidays, Solstice Salutations, Feliz Navidad. However you celebrate it, I wish you a wonderful Season of Light.

In every tradition, we commemorate the end of the darkest & longest days and the beginning of a time of more sunlight. We light candles and have “sparkly things” that reflect the lights and represent more sun. Throughout the world, this time is acknowledged in many different traditions but they all include special food, lights and gifts.

But most important, it is a time for moving into a “lighter” space and joyously celebrating our connections to each other and the earth.

A NEW YEAR With New Traditions

For many people, it is also a New Year and a time for new beginnings. A time to reflect on what is meaningful and to pay attention to what is important to us …. and to vow to remember those things more. In that spirit, I want to share this excerpt from “A Christmas Story “ by Truman Capote*.

Remember What is Important

The speaker is Sook, Truman’s elderly and disabled aunt who teaches us about life in her simple and profound way. Whatever your holiday or religious tradition, I think we can all learn from her words to remember what is really important and appreciate the gifts we already have.

On a cold and empty Christmas afternoon Sook exclaims to young Truman:

” ‘My, how foolish I am!’ she cries, suddenly alert, like a woman remembering too late she has biscuits in the oven. “You know what I’ve always thought?” she asks in a tone of discovery, and not smiling at me but a point beyond. “I’ve always thought a body would have to be sick and dying before they saw the Lord. And I imagined that when He came it would be like looking at the church window…pretty as colored glass with the sun shining through, such a shine you don’t know it’s getting dark. And it’s been a comfort, to think of that shine takes away all the spooky feeling. But I’ll wager it never happens. I’ll wager at the very end a body realizes he has already shown Himself.” Her hand circled in a gesture that gathered clouds and kites and grass and Queenie, our dog, pawing earth over her bone, ” “That things as they are, just what they’ve always been, was seeing Him. As for me, I could leave the world with today in my eyes. “

So in this special season, let us see it all with Sook’s eyes. I hope this season brings you much light and love.

(*Truman Capote, A Christmas Memory, Modern Library, 1996)

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1. Susan’s Super Suggestions for Small Steps

I know I have done that a lot and felt unable to do much about it but I think I have found some help for all of that …& it can be fun & rewarding besides…what a great deal!

The solution? Multiply your money locally!

The solution is to shop locally with independent (not chain store) merchants in your ‘Hood. Shopping locally can generate huge dividends in improving your community & your pocketbook.

You can help contribute directly to your own well-being and someone else’s. The monetary amounts from such spending are are huge:

• If 3 people spend $50.00 a month locally it would generate over $42.6

• BILLION annually….which would be spent locally.
• For every $100.00 spent in an independently owned business, $68.00
• comes back to us.
• If you spend that in a national chain, only $43.00 comes back & if you spend it on line, your community & your business gets ZERO!

I am really fortunate to live in an in-town neighborhood where there are lots of diverse shops and great gifts to chose from. But wherever you are, I know there are places to go where you will have a wonderful selection as well as doing your part to support folks working hard just like you. It can save you money and time.

Every community has locally owned restaurants, art galleries, gift shops, bakeries and other businesses that will really appreciate you and your business. And the parking is easy.

Gotta love the 3/50 Project

The wonderful 3/50 PROJECT is all about this. It encourages people to buy & support local businesses. This is such an important idea because these businesses contribute so much to, our local economy and our community. We really do like to do business with people we know and trust. And personally, I liked to be called by my name and greeted like a valued customer, not an account number.

Social media is great but nothing takes the place of a person who is happy to see you and wants to help you. So check out this out how you get known and appreciated in your “village.”.. You will never get that from a chain store. To find out more at the 3/50 website.

1. Pick 3 locally owned independent businesses to check out and stop in & say Hello. Buy something that makes you smile.
2. Find time to talk the owner of a local business about their business and yours. You may be able to support each other and will have made a friend…and they will be sure to remember you next time you come in.
3. Eat in a neighborhood restaurant, ask to meet the owner and thank them for improving your quality of life. McDonalds will never do that.
4. Hold your “meet- up” in a local coffee shop or resturant,they will be happy to have you and give you special service.
5. If you need a product or service but can’t find it, ask the local merchant if they can recommend someone. Chances are they will give you a good recommendation and will say “Tell them I sent you “; always a great way to get good service.
6. Subscribe to your neighborhood association’s newsletter & get on the email list for the local merchant’s newsletter. Great way to find inexpensive deals and events.
7. If you already have some favorite local businesses, stop by and thank them or send them a referral. They will remember!

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Holiday Gifts can be challenging but all of these are easily “doable” & take little Time & Money.

1.Use an “assembly line” to create ready-to-use dry mixes (think: cookies, multi-bean soups, or muffins) and package in attractive containers from art or dollar stores. These are great time savers and easy to create.

2. Plant paperwhite narcissus bulbs in pebbles in pots, water weekly and put in window. They will bloom in Jan. and be a fragrant gift during the winter.( I do this every year for clients, neighbors etc. and they tell me they appreciate them).

3. Make “Gifts Certificates” for your time/expertise. Here are some possibilities:

• Certificate for a favorite/special dish

• Certicate for some hours of “ grunt work” …cleaning garage,painting,raking leaves,etc.

• Certificate for helping with a project that could use your painting, sewing, organizing skills

4. A “PASS” coupon for your kids for chores that kids are usually do; lets them  “opt out “ of chore when they use their coupon.

5. “Happy New Year” gifts given in January gifts may more noticed and appreciated and a good way to reconnect after the rush of the holidays.

6. For business customers, give a percentage “off” on your client’s bill or order with a thank you holiday note. Many will appreciate money more than a present.

7.Give a donation in the clients name to a favorite charity, especially if you know of your client’s interests. Often a magazine/newsletter also will be sent & your client is reminded of you all year.

8. Consider a donation where client can “adopt” an animal or land. Rescue/rehab groups or environmental organizations will often send client a picture or certificate and progress reports.

9.Give yourself a present. You deserve it!

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3. Happy New Year! Start It Right…

When my colleague, brilliant writer, & Soulo member  Tamela Rich did the same thing some time ago she commented that she felt like an Amish woman who had just been given a Ferrari. And wow, she was so right. I feel like I have gone from a quiet comfortable place to live (a regular website) into an alternative universe – blogging– and I am not sure I can fit in here. I’m sure for many people this would be a ho hum experience but for a “technologically disadvantaged’ person like me, it is a big step.

Lessons Learned

I learned a lot about myself during this move, most of which gives me more empathy for what my clients in transition face. Like many clients who want to make a shift in their lives, I both loved and feared the move to a blogsite. I loved the idea of the possibilities of blogging  but when confronted with the reality of what I need to do, all my fears and insecurities come swirling up like ghosts at Halloween.

Can I really learn how to do this? Will it be worth the time & money? Will anyone read it anyway?  On and on and on. I scare myself with old fears and made up monsters. By the time I am finished with my “haunted house” I want to hide under the bed & never come out.

But of course, I finally have to emerge and look around.

How ironic that I teach others how to calm their fears but let the monsters get to me. I am just like everyone else…I scare myself with “what ifs”. It certainly gives me more insight into what fear can do and how energy sucking it can be. I know that this is not a life-threatening situation but it is amazing how invasive it becomes.

When I get a little perspective on it, I realize that these “fear ghosts” are what we all feel when we take a risk or move away from our comfort zones.

Since we often teach what we need to learn, I realized I need to apply that to myself. So I talk to myself just like I do my clients (glad no one can hear me!) to remember that I have learned many other things in my life, that I have what I tell others they need — a great support team in Tamela & Andy  Ciordia (the blog tech guru) of Nuance Labs Consulting  and that I will love getting comments from people. When I focus on these things, it really helps. I’m not driving much yet but I am in the car.

And I think I really look good in a Ferrari.

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1. Transitions…Endings & Beginnings
2. Happy New Year! Start It Right…
3. ITS A DOG’S LIFE

Fill your well-being bucket

THE BUCKET BRIGADE

If you haven’t been laid off, downsized or fired recently, you probably not have been working. The experience of this dramatic change has become commonplace but the emotional toll it takes is not one we talk much about but it is very real. It is very stressful takes a huge toll on our health, mentally and physically.

I know what it feels like because it has happened to me in a very dramatic way. Some years ago while living in CA, I was recruited for a great job in NC. It seemed like a good time to get closer to family and my roots so I packed up & moved across the country. I had only been here for about 2 months when I was laid off. I was devastated; I had no contacts here and couldn’t even find my way around. Money was tight as I got no severance, was not eligible e for unemployment & had spent a lot to get my house in CA ready to rent. It was an emotionally difficult time, to say the least.

Eventually I did come out of it but I never forgot how I felt and how hard it was to deal with the emotional toll. I looked for information on the emotions of job loss/job search but could not find much that was helpful. So I began to put together a “talk” on coping with that experience and to speak to job support groups several times a year. I always had people come up to me after the talks and tell me I should write on this as so many people needed to hear it.

Last winter I meet an amazing Presbyterian Chaplin, Rev.Elizabeth Hyland.She was creating a series of seminars to support people who were unemployed and asked me to be one of the speakers. The seminars were about giving people an emotional boost and they have been very helpful and uplifting for attendees as well as speakers.

But I began to realize that people need a regular place to come to get that boost and to get & give support. So the idea of a regular, drop –in support group was born.

The idea of a “Bucket Brigade” comes from practice of a community coming together to help fill a bucket and then pass it on. So this seemed a perfect name for creating a support group where we could fill our own & each other’s “well- being” bucket. So in Nov. we started and it is going strong.

We share with each other and talk about some simple, easy ways we can take good care of ourselves.

I always leave feeling uplifted and truly honored be in the “Bucket line” with such amazing people. I know you will find this true for you too.

So whatever your life situation is, you can come to a safe and uplifting place to get “filled up” and pass it on.

• First & Third Wednesdays
• 10:30-11:30
• Julia’s Coffee (upstairs)
• 1133 N. Wendover Rd, Charlotte, NC

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2. LOOK AT ME. I’M DRIVING A FERRARI!