New Year's Resolution

Year after year the most commonly reported new years resolution is weight loss.  While losing unwanted pounds is often the main goal, it is worth remembering that weight loss can result in many other added health benefits.  We  might be resolving to LOSE weight, but we will naturally GAIN health in the process. 

Here are a few of the thing you stand to gain by sticking to your resolution in the new year: better sleep, more energy, clear skin, thick shiny hair, better ability to focus, heightened libido, improved digestion, happy and balanced moods - all with the added bonus of dropping a dress size.  Wouldn’t that be nice?

Here is what you need:

1. A manageable plan with a realistic goal
2. A predetermined time frame or end date for your goal
3. Support

We here at Blossom are offering just that - at a new years discount of 40% off.

• $96 for a personalized nutrition or detox plan. 
• $51  for  acupuncture or Amma treatments to assist your body in detoxification and support the processes of elimination.
•  Consider a food allergy panel for an added $126 to test 96 foods.

Also included in this program:

• Vibrant Vitality class taught by me (Dr Elise) where we will cover the benefits of cleansing and detox, why and how what you eat affects how you feel,  how to use steam and sauna to help in elimination, dry skin brushing technique, castor oil packs, how to prepare medicinal teas and more!   On Wednesday January 25^th 7PM call or email Blossom Clinic to reserve your spot. 

• Free online support: in a private facebook group with other participants.  A great way to gather tips and support when making changes in your lifestyle or diet.

 Call soon,  the discount is only good if you call before 2012- that gives you 5 days to schedule your appointments!   503 287 0886

Lighten Up: Safe effective treatment for seasonal affective disorder (SAD)

SAD Light therapy

Seasonal affective disorder is a recurrent melancholy mood that tends to come on in the fall and winter, and subside in the spring and summer months. 

Symptoms include:

·         Depressed mood

·         Weight gain

·         Hypersomnia or insomnia

·         Fatigue

·         Social withdrawal

·         Carbohydrate cravings

·         Anxiety or irritability

·         Difficulty concentrating

According to the National Mental Health association an estimated 10 million people are affected by SAD each year.  Among the causes are less daylight during the fall and winter, increased melatonin, low vitamin D, genetics and age. The most popular and least invasive treatment for SAD is phototherapy. The idea of using light therapeutically for winter blues is credited to a study from 1984 by Norman Rosenthal et al in which the SAD was first defined.  Phototherapy requires a light source of 10,000 lux. 

For a frame of reference:

·         On a  bright sunny day, daylight  provides about 20,000 lux

·         On a cloudy day daylight provides 5,000 lux. 

·         Office fluorescent lighting provides 300-500 lux

·         Typical lighting in a living room 100 lux.

At 10,000 lux the total time of exposure should be around 30 minutes. If your light source is 5,000 lux then you need 60 minutes of exposure.   SAD lights do not emit UV rays and are considered safer than tanning beds for this reason.  The therapy works best if your eyes are open and you are actually doing something productive, like reading or sewing, or working on a puzzle.  Most lights require that the distance you sit from the light is 12-20 inches in order to get the full dose of light exposure. 

One might consider using a tanning bed to treat SAD, and in northern climates, tanning is very popular in the winter. Evidently, tanning and UV exposure improves mood and sense of well being.  It can make you feel so good in fact, that there is an addictive quality to it.  Some scientists postulate that UV light increases endorphin levels.  In one study Naltrexone, a drug that blocks the release of endorphins, was administered to frequent tanners and resulted in typical withdrawal like symptoms.  This suggests that UV light exposure can cause an increase in endorphins.  Since endorphins can be addicting we have a double edged sword here- UV light makes you feel good, but can be addicting! It seems safer when treating SAD to use an SAD light that does not emit UV rays.

Low vitamin D levels are correlated with SAD but whether there is a causal relationship is still being studied.   Vitamin D levels have been associated with depression  and vitamin D levels are typically lowest in the winter.   Thus the connection between the winter blues and low Vitamin D.  A pilot study   from the journal Applied Nursing Research by Shipowick et al. suggests that supplementing with Vitamin D in the winter months reduces symptoms of depression. While scientific proof is pending, why not make sure levels of vitamin D are within normal range? Vitamin D deficiency is easy to test and treat and has far reaching benefits beyond depression and fatigue.

Melatonin, a hormone produced by the pineal gland helps in regulating the circadian rhythm. Its production is decreased by light and increased by darkness.   In SAD, melatonin levels are often found to be higher in the winter than in the summer.  Blue colored light is primarily what suppresses melatonin and many light boxes made for SAD phototherapy are blue light.  Here is a link to one blue light. 

Medications are also often used to treat SAD, especially in people for whom light therapy is contraindicated (eg. macular degeneration).  Antidepressants like serotonin reuptake inhibitors are the most commonly used.  Buproprion, which is not an SSRI, is the first drug to receive FDA approval for treating SAD.   An interesting study came out of Canada showing similar results in improving SAD with prozac or light therapy. Light therapy has no side effects, prozac and other medications have too many side effects to list here.  

If you are feeling the winter blues, remember there are simple and effective ways to help.

Helpful links:

http://www.sada.org.uk/

Lights:  http://www.sunbox.com/ 
http://www.consumer.philips.com/c/light-therapy/11625/cat/us/  formerly Apollo lighting

Dr Elise Shares Holiday Survival Tips at the Wellspring School November 16th

I'm teaching a class Thursday November 16th at the Wellspring School for the Healing Arts
Come on  down and learn ways to increase energy and reduce your stress load!


Holiday Health Survival Guide: Renewing your energy and mood to thrive during the holiday season and beyond! 
w/ Dr. Elise Shroeder
When: Wednesday, 11.16, 6 -7:30 $25

The holiday season brings with it the joy of gifts and the beauty of bright lights and decorations. It is also a time when maintaining a high energy level is a must, as we hustle from shopping to organizing family get-togethers. Here in Oregon these dark days of winter can take its toll on your energy level and moods. It's no wonder we're a coffee town! Learn how to increase your energy and vitality without the boost of caffeine for this holiday season and throughout the year!


To sign up click here
For more information about the wellspring school and classes click here

Dr Elise Shares Holiday Survival Tips at the Wellspring School November 16th

I'm teaching a class Thursday November 16th at the Wellspring School for the Healing Arts
Come on  down and learn ways to increase energy and reduce your stress load!


Holiday Health Survival Guide: Renewing your energy and mood to thrive during the holiday season and beyond! 
w/ Dr. Elise Shroeder
When: Wednesday, 11.16, 6 -7:30 $25

The holiday season brings with it the joy of gifts and the beauty of bright lights and decorations. It is also a time when maintaining a high energy level is a must, as we hustle from shopping to organizing family get-togethers. Here in Oregon these dark days of winter can take its toll on your energy level and moods. It's no wonder we're a coffee town! Learn how to increase your energy and vitality without the boost of caffeine for this holiday season and throughout the year!


To sign up click here
For more information about the wellspring school and classes click here

Autumn- a season for cleansing

I am sad to see the Summer go.  It's my favorite season - the time in Portland when the city comes alive with  perfect weather and a plethora of amazing outdoor cafes and restaurants.  It’s always such a pleasure to brunch at Tasty n sons , or to have an outdoor happy hour IPA at Portland’s own Hopworks brew pub,  or treat the in-laws to a delicious savory dinner of local meat and wine at Olympic Provisions.  The repercussions from too much of this imbibing, like bloating, weight gain and sluggishness, are less pleasant.  This, coupled with the shorter days, the cooler temperatures and the approach of flu season, makes Autumn the perfect time to clean up the diet,  improve digestion and reset the immune system. 

Every autumn my partner Scott and I embark on some kind of health diet – what Naturopathic doctors call a cleanse. Three years ago it was an elimination diet.  Two years ago it was 3 months of  the “Anti candida diet”, last year it was my two week detox diet that includes a few days of juice fasting and this year the cleanse we are doing is what i have fondly called the post summer-of-gluttony “paleo” cleanse.

  

There are so  many great reasons that i love this annual ritual.  It gives me a natural boost of  energy before the daylight wanes, improves my digestion, and hep me shed a few pounds.  It also reminds me that planning and preparing food  is not that hard!  Actually, the benefits of having food that doesn’t make me sluggish or pack on the pounds are way beyond the mild annoyance of having to plan and prepare meals.  One of the other reasons I do this to myself, and Scott, is because any of these diets that we try out, are recommendations that i give to my patients.  I can’t tell someone else to eat a certain way unless i have already tried it myself!  So, here we are mid-way through our paleo-cleanse 2011. 

But, what is a cleanse?

A cleanse is a period in which a person might abstain form food or activities, usually with the purpose of increasing vitality, losing weight, reducing pain, detoxification, improving particular health problems and more.  It can be strictly food related, or can include abstaining form activities like TV watching, alcohol, internet surfing and more. It also can include adding in healthy activities like gentle exercise, sauna, yoga, epsom salt baths or mediation.  

My cleanses always involve a diet modification. Usually eliminating things that you regularly eat or drink that might be making you feel less vital than you could be. Common offenders: alcohol, wheat, gluten, dairy and sugar. Less common but also on the list of common irritants: corn, soy, nightshades, nuts, and chicken.

How about Colon cleansing?

Some think of colon cleansing as a cleanse, and this refers to using colonics  or increasing fiber in the diet to produce more frequent and more complete bowel movements.  While normalizing bowel function is very important during a cleanse, not all cleanses need to include targeted colon cleansing.

How to choose which cleanse to do?

Every person is unique.  We all have individual needs in general and different needs at different times in our lives.  It's best if the cleanse you choose to embark on has been tailored to suit your particular needs.  For example, a person who is very weak, yet still under the pressure of a demanding lifestyle should not try a juice fast.  And a pregnant woman, would not want to be doing a liver detox or a fast.

Not all cleansing means fasting. We've been eating plenty on our cleanse this month.

Here is an example of a day of eating on our paleo-cleanse :

Breakfast: detox smoothie- detox powder, blueberries, flax seeds and coconut milk

                

Snack: Fritatta muffins

Lunch: beef and vegetable stew ( leftover from dinner) 

Snack: celery, red pepper slices, carrot sticks and a handful of home sprouted nuts

Dinner: Roasted brussel sprouts, baked cod, salad

Dessert: Figs and walnuts for me, coconut paleo "ice cream" and berries for Scott

For a personalized cleanse program, make an appointment with me (Dr Elise) at Blossom Clinic 503-287-0886 

Vitamin D and Pregnancy

Before you get pregnant, or upon becoming pregnant, blood tests are done to check for anemia, exposure to certain viruses, blood type and others.  Increasingly, doctors are now also testing a woman’s vitamin D level.   Vitamin D has been a hot topic in the medical world for a few years, but why and how is it affecting conception, pregnancy and the health of the newborn?  That is the question scientists have been working on for almost a decade now. Let’s start by understanding what vitamin D is.

Vitamin D is a misnomer.  This so-called vitamin is actually a hormone.  For those of you chemically inclined, the 4 carbon ring backbone of this molecule makes it more of a steroid hormone than a vitamin.  It is structurally similar to estrogen, testosterone, progesterone and all the steroid hormones.  Technically speaking, a vitamin is a catalyst to a reaction in the body, and a hormone is a chemical messenger that actually sends messages to cells that causes them to change.  There is  a distinct difference between the two, and vitamin D falls into the hormone category in its structure and function.

Because of its steroid structure and function, vitamin D plays an important role in  priming cells for other hormones to do their job properly.  This is why having enough vitamin D is so important for conception.  It's not just the most well known hormones estrogen or progesterone that need to be balanced and functioning optimally, but the second string players as well:  thyroid hormone, cortisol, dheas, testosterone and VITAMIN D too.  These need to be well balanced with each other in order for the miracle of ovulation and conception to occur.  

Having enough vitamin D circulating through your system can increase your chance of fertility whether you're struggling with poly cystic ovarian syndrome (PCOS), lack of ovulation, or general fertility problems. This “hormone” also plays a role in male reproduction.  Both sperm motility and production are increased when levels of vitamin D are normal.  SO get your men tested too - as we all know it takes two to tango (so to speak).  

Once pregnant, the focus shifts to the developing fetus who is dependent on maternal vitamin D levels.  The placenta, which provides nutrition and oxygen to the growing fetus,  requires vitamin D to function.  In this study   the authors indicate that vitamin D may play a role in implantation of the pregnancy, normal placental development, and the development and prevention of eclampsia.  All imperative to a healthy, full term pregnancy

Some studies have also looked at childhood health as related vitamin D levels in utero.  Healthy maternal levels of vitamin D have  been shown to decrease the likelihood of wheezing in their children.   It is also implicated in the prevention of respiratory infections, type one diabetes and MS (multiple sclerosis).  

With all this information stacking up, it makes sense that vitamin D levels should be monitored pre conception and during the pregnancy.  It’s a simple test that your doctor can order or you can get an at-home finger stick test through the vitamin D council or ZRT Lab.    

Preconception Health part 2: Optimizing Hormone Balance For Fertility

There are multiple factors that influence physiology and culminate in ovulation and conception.  Not only internal factors, like healthy blood and vitality, but also external factors like the seasons and the amount of light in our bedrooms at night.  Reproduction is truly an amazing and complicated process.  All contributors being equal though- what ultimately decides whether a woman will produce an egg and conceive is .. drum roll please.......our hormones. 

Hormones are the chemical messengers of the body.  They literally communicate information to cells. Without hormones, or when our hormones aren’t working optimally, these messages can be missed, leading to all sorts of “miscommunications”.  For example, if the hormone insulin isn’t communicating with cells, diabetes is the result.  When thyroid hormones don’t communicate there can be fatigue, dry skin, slowing of the metabolism.  When sex hormones aren’t communicating the results can be missed periods, lack of libido, or infertility. 

Hormones really are in charge

But what affects hormones and their ability to communicate?.... well that is a long list, let's start with just a few:

1.      Other hormones - thyroid, insulin, pituitary hormones, testosterone, adrenal hormones like DHEA and cortisol. When one hormone is out of balance (too high or too low) the other hormones have to make up for that, by filling in the gap or overcompensating.  Hormones prefer to coexist in harmony.  They help each other to do their best jobs.  When one fails, the others compensate temporarily, but  eventually those hormones get over used as well and the result is a whole lot of  miscommunication  and disharmony - hormone imbalance. 

2.      Vitamin or mineral deficiencies - vitamins and minerals (like B vitamins, iron or iodine) act as cofactors in the body in certain metabolic processes and some hormones rely on vitamins and minerals to be produced .  As an example, iodine is needed for thyroid hormone production.

3.      Toxicity -  can affect hormone communication. Actually, it's the body's ability to rid itself of these toxins that affects hormone communication. These chemicals do not have any nutritious or useful qualities, so the body needs to process them out or "detox". With increased exposure, the detox burden can become too big and excess toxins circulating through the system can affect normal physiology.  The result - conditions like endometriosis, fibroids, infertility, anovulation , nutritional deficiencies, depression, anxiety, fatigue, body aches, and more.  Here is a short list of some toxins that we exposed to regularly: pesticides, hormone like preservatives in bath and body products, chemicals in gasoline and exhaust fumes, chemicals in our carpets, furniture, plastics and paint. 

There are other factors that can affect hormone health.  Stress, sleep, omega 3 fatty acids, vitamin D and immune system health, other health condition like PCOS or diabetes, to name a few. The take home message here: For optimal hormone function and fertility, get your body in  tip top shape- address your nutritional needs, lifestyle needs and any underlying conditions that might be affecting your vitality.  

Pre Conception Health- Prepping Your Body For A Healthy Pregnancy (part 1)

There is a lot of information out there about what to do with our diet and what vitamins to take once we are pregnant.  But what about before pregnancy?  Does that time matter?

Some say yes indeed it does.  Let’s take a minute to think about that.  During pregnancy a woman’s body provides not only nutrition to the growing fetus, it also is the environment in which the fetus lives.  As the saying goes, “we are what we eat”.  I mean that quite literally, every cell in our body is made up of the building blocks we give it (food).  Other things can affect the integrity of a cell as well. Toxins, pollutants, and xenoestrogens (hormone disruptors), to name a few.  So we aren’t just what we eat, we are also where we live, what we choose to put on our skin, the air we breathe, and more!

Of interest is that these factors -- food, environment, etc, are not  just important today, but for many days.  The life-cycle of cells in our bodies are varied -- Blood cells live for about 100 days, a skin cell lives about 20 days, and an ovum (egg) takes about 3 months to go from hibernation to ovulation. Our cells are comprised of what we have eaten, and been exposed to, in the last three months or more.  Therefore, we are not just what we EAT, but also what we ATE!

Why not take a few months before trying to conceive to prep the body for this very important time in your baby’s life? Optimize your baby’s environment and building blocks by improving your environment and building blocks.  See your naturopathic doctor at least 3 months prior to trying to conceive for a treatment plan that can help you do this. Or, If you are already trying to conceive, see your naturopath now for tips on how to maximize your body’s fertility signals and the pregnancy environment.

The side effects of such treatments and caring for your body -- increased energy, healthier looking skin and nails, improved moods, fewer aches and pains, and feeling great in general, hmmm... doesn’t sound that bad does it?

Tune in next time for Part Two of this blog on preconception -- Optimizing Hormone Balance To Improve Fertility.

To make an appointment with me please call Blossom Clinic at 503-287-0886

More reading on this topic:

Fertility Clues

Fertility over 40 blog

Echinacea

I couldn't help but post this picture.  Its echinacea from my garden last year. A truly beautiful plant with amazing health benefits.  The root is used in a tea or a tincture to stimulate the immune system.  I have found it most beneficial at the first onset of a cold/flu or other infection.  It also can be used topically for skin infections like boils or infected cuts, or as a mouthwash for gingivitis or infections in the throat.  It's one of my favorites!

About Dr Schroeder and Naturopathic Medicine

Dr. Elise Schroeder is a Naturopathic Physician with a specialty in women’s health issues.  Trained as a primary care doctor, Dr. Schroeder treats all types of health concerns from skin rashes and digestive complaints to sore throats and menopause.  She has a special interest in women’s health helping women with a variety of  issues like irregular menstrual cycles, PCOS, fertility concerns and hormonal imbalance.

Naturopathic Medicine addresses the underlying cause of disease through effective, individualized natural therapies. During a visit with Dr. Schroeder, patients are given the opportunity to discuss their health concerns with a doctor who takes time to listen.  After careful consideration of medical history, diagnoses, and lifestyle habits, Dr. Schroeder formulates a unique and individualized treatment plan for each patient.  Treatment plans can include nutritional supplements, herbal remedies, personalized diet plans and more; all of which can be complementary to, or in place of pharmaceutical drugs.   

For more information about Dr Schroeder and her practice, please see her website at www.dreliseschroeder.com