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04 Apr 2022

An Integrative Approach to Environmental Allergies

An Integrative Approach to Environmental Allergies

It’s that time of year again, the days are getting longer and warmer, and you are venturing outdoors with increased excitement. If you’re an allergy sufferer, this time of year may also present some apprehension.  Will this year be as bad as the last? Will it be worse? Will it be obvious it’s “just allergies”? The good news is that an integrative approach to seasonal environmental allergies can help you stave off or at the very least minimize your symptoms, as well as help you to manage them should they arrive. An added bonus is that many of the lifestyle habits that mitigate allergies also contribute to your daily good health.

What are Seasonal or Environmental Allergies?

Allergies are your body’s natural response to a substance or substances deemed threatening to your immune system. It reacts and attacks the invading substance in an effort to eliminate it. Upon repeated exposure, your body’s natural response may increase in severity, resulting in uncomfortable symptoms sometimes labeled as “allergic rhinitis”. Environmental allergies to irritants other than pollen, such as dust or pollution, can lead to similar symptoms.

Common Seasonal Allergy Symptoms

  • Itchy, watery eyes
  • Allergic conjunctivitis (pink eye)
  • Swelling along the eyelids and nasal passageways
  • Itchy nose
  • Nasal congestion
  • Post nasal drip
  • Sneezing
  • Sinus pressure
  • Itchy skin
  • Eczema
  • Rash
  • Itchy ears
  • Congestion
  • Cough
  • Headache
  • Sore throat
  • Lung pressure
  • Difficulty breathing
  • Fatigue
  • Reduced sense of taste and/or smell

Year Round or Seasonal?

Environmental allergies generally occur during the spring and fall, but can trigger your immune system all year long. Tree, shrub and grass pollens and molds are the main seasonal culprits.  If you suffer from indoor allergies like dust mites and dander as well, the mix of indoor and outdoor allergens can create the perfect environment for an aggravated immune system that reacts. 

Different for Everyone

It’s important to note that everyone’s immune system is different and allergies can develop over time. If you haven’t experienced allergies in the past and are experiencing symptoms, or, if you have experienced them, but are perplexed at symptoms showing up at a time of year you didn’t expect, an appointment with your healthcare practitioner can help you pinpoint the cause.

Managing Allergy Symptoms Naturally

Antihistamines may be the medication your MD prescribes for severe symptoms, however there are many natural steps you can take to support your body, prevent and ease symptoms.

Nasal Irrigation

Allergens that are inhaled through your nose can stay there, and get inhaled deeper into your sinuses triggering your immune system. When you get a runny nose, that’s your body’s way of trying to eliminate the invading substances, but it doesn’t always work. You can assist it via nasal irrigation4.

Nasal irrigation is the process of cleaning your sinuses by rinsing them with a saline solution7. Saline water is poured into your sinuses from one nostril, and, via a head tilted sideways, the saline water comes out the other nostril, having traveled through, and effectively cleaned your sinuses. This process is repeated through the other nostril.

Neti pots have been traditionally used in Indian medicine for thousands of years to painlessly irrigate the nasal passageways, but there are also other options, including premade saline sprays that do the trick well.

Acupuncture

Acupuncture works on the premise of supporting the body through balancing energy pathways and improving circulation. Originating in what is now China, acupuncture has been used to promote general good health for thousands of years. Studies have found that regular acupuncture sessions may help relieve runny nose, watering eyes, inflammation, scratchy throat, eczema  and other symptom sassociated with seasonal allergies2,9.

Vitamin C

Vitamin C (ascorbic acid) is an antioxidant that supports the immune system when taken regularly1*. Unlike chemical antihistamine medications, vitamin C reduces the amount of histamine you produce, rather than blocking histamine receptors10. 

Long Term Strategies to Support Seasonal Allergy Symptoms

Support the Immune System

Reducing and managing stress, practicing good sleep hygiene, eating whole, nutrient dense foods and getting 30 minutes of regular, moderate physical activity daily all contribute to a healthy immune system. Nutritional supplements such as Quercetin*, Vitamin D*, olive leaf*, and stinging nettle* may offer additional support6. Talk to us discuss a comprehensive look at what’s going on and supporting your immune system from the inside out.

Support Gut Health

The immune system and intestinal flora are intricately interconnected. A healthy intestinal system helps ward off allergens5, while a poorly functioning intestinal system can lead to increased chances of experiencing allergy symptoms.  Support your gut microbiome by reducing stress, removing irritating foods, addressing infections and parasites, decreasing sugar and caffeine and increasing foods that promote healthy gut microbiome such as sauerkraut, kimchi and other fermented foods.  Digestive enzymes and probiotics offer additional support*.

Support A Healthy Inflammatory Response

Stress, a sedentary lifestyle, and eating a diet rich in fatty, sugary and processed foods all contribute to creating inflammation in the body3. Inflammation, when it becomes chronic, wreaks havoc on your immune system. Support a healthy inflammatory response by managing stress, staying active and increasing your consumption of foods that may promote a healthy inflammatory response while adopting what is commonly referred to as an “anti-inflammatory diet”. Foods that may promote a healthy inflammatory response include fruits, vegetables, cold water fish, and raw, unsalted nuts and seeds. Spices such as turmeric11 and ginger also help reduce inflammation so find ways to integrate them into your diet. Inflammatory foods to keep to a minimum include sugar, red meat, and anything processed.

If you’re struggling to get seasonal allergies under control, give us a call. We can help by looking deeper at your overall health to help you manage your allergies better, naturally.  Together, we can create a customized plan to deeply support your body’s systems, and give you peace of mind as we move into allergy season.

Be Well, 

Carrie Hartney DC

*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

1 Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211

2Feng S, Han M, Fan Y, et al. Acupuncture for the treatment of allergic rhinitis: a systematic review and meta-analysis. Am J Rhinol Allergy. 2015;29(1):57-62. doi:10.2500/ajra.2015.29.4116

3Galli SJ, Tsai M, Piliponsky AM. The development of allergic inflammation. Nature. 2008;454(7203):445-454. doi:10.1038/nature07204

4Hermelingmeier KE, Weber RK, Hellmich M, Heubach CP, Mösges R. Nasal irrigation as an adjunctive treatment in allergic rhinitis: a systematic review and meta-analysis. Am J Rhinol Allergy. 2012;26(5):e119-e125. doi:10.2500/ajra.2012.26.3787

5Hua X, Goedert JJ, Pu A, Yu G, Shi J. Allergy associations with the adult fecal microbiota: Analysis of the American Gut Project. EBioMedicine. 2015;3:172-179. Published 2015 Nov 27. doi:10.1016/j.ebiom.2015.11.038

6John Hopkins Medicine. Allergies and the Immune System https://www.hopkinsmedicine.org/health/conditions-and-diseases/allergies-and-the-immune-system

7Khianey R, Oppenheimer J. Is nasal saline irrigation all it is cracked up to be?. Ann Allergy Asthma Immunol. 2012;109(1):20-28. doi:10.1016/j.anai.2012.04.019

8Ohio State University College of Medicine Department of Internal Medicine, Division of Pulmonary, Allergy, Critical Care & Sleep Medicine: “HEPA Filters Help Some with Allergies.”

9Taw MB, Reddy WD, Omole FS, Seidman MD. Acupuncture and allergic rhinitis. Curr Opin Otolaryngol Head Neck Surg. 2015;23(3):216-220. doi:10.1097/MOO.0000000000000161

10Vollbracht C, Raithel M, Krick B, Kraft K, Hagel AF. Intravenous vitamin C in the treatment of allergies: an interim subgroup analysis of a long-term observational study. J Int Med Res. 2018;46(9):3640-3655. doi:10.1177/0300060518777044

11Wu S, Xiao D. Effect of curcumin on nasal symptoms and airflow in patients with perennial allergic rhinitis. Ann Allergy Asthma Immunol. 2016;117(6):697-702.e1. doi:10.1016/j.anai.2016.09.427

BY: Dr Carrie

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03 Mar 2022

Elementor #2033

A Functional Approach to Building Physical Resilience

The musculoskeletal system has a primary role: It provides your body with structure and movement, and it protects your internal organs – the heart, brain, liver and kidneys – from injury by acting as a physical shield. But your body is not only a collection of systems which each have their own roles to play. The different systems are intricately interrelated and what affects one system affects the whole.

Having an imbalance in your physical body can lead to imbalances in your organs as well. Let’s talk about how and what you can do to keep your body strong.

What is the Musculoskeletal System?

The musculoskeletal system is a complex, interconnected network controlled by the nervous system. It’s comprised of the body’s:

    • Bones/skeleton
    • Muscles
    • Tendons
    • Ligaments
    • Joints
    • Other connective tissue

The skeleton provides a strong, supportive foundation to the network of muscles, tendons, fascia, ligaments, joints and other connective tissue which work together to support your own weight and provide movement.

How Does Physical Pain Develop?

There are hundreds of potential reasons you may develop musculoskeletal pain, but some of the most common are related to injury, aging, and disease/conditions.

1. Injury

A myriad of injuries can affect the musculoskeletal system. They can result from falls, jerking movements, postural imbalance, and direct trauma that cause fractures, sprains, and dislocations.

2. Postural Imbalance

A myriad of injuries can affect the musculoskeletal system. They can result from falls, jerking movements, postural imbalance, and direct trauma that cause fractures, sprains, and dislocations.

3. Aging

As we age, we naturally lose muscle mass and bone density.  Decreased muscle mass affects our stability and ability to ward off injury, while decreased bone density as in osteoporosis leaves us more susceptible to bone fractures. Cartilage also begins to wear down as we age causing osteoarthritis pain, stiffness, and a limited range of motion.

4. Disease Conditions

Arthritis is the most common condition that causes musculoskeletal pain in people of all age groups. Both Osteo and Rheumatoid types cause inflammation that results in pain, stiffness, and a limited range of motion. Other conditions such as gout, fibromyalgia, muscular dystrophy and scoliosis can also lead to chronic pain.

What Affects One System Affects the Whole

Musculoskeletal imbalance leads to lower mobility which affects other systems in the body such as the lymphatic and digestive systems which rely on the body’s movement to help them dispose of waste and toxins.

The respiratory system is also affected, often in the form of shorter breaths and less oxygenation due to postural issues and immobility. This in turn affects the cardiovascular system which has to work harder to oxygenate the body – not to mention areas of compression from sitting which can lead to high blood pressure and even arterial damage.

Researchers at the University of California have even discovered a connection between sedentary behaviour and thinning regions in the brain that is critical to new memory formation.

How to look after your Musculoskeletal system so it looks after you

One thing is for sure, the chronic aches and pains that develop and linger in your body don’t usually go away on their own.  They need help in the form of a health-focussed lifestyle, a conscious effort to reduce inflammation, restorative movement and activity.

Maintaining your overall general health is the best way to keep your musculoskeletal system resilient to the insults of daily life.  Eating a well-balanced diet, participating in regular, moderate exercise, managing stress, and getting plenty of sleep every night all contribute to a healthy musculoskeletal system, as does not smoking and maintaining a healthy weight.  Some additional guidelines include:

1. Stand Up Every Hour

Research tells us that people who stay sitting in the same position for less than 30 minutes at a time live longer! During the workday, meetings and deadlines don’t always offer the freedom to move but sitting in one position for prolonged periods has a significant impact on your health that goes beyond the inevitable stiff back. Set a timer on your phone as a helpful reminder to stand up regularly for a purposeful moment of movement.

2. Practice Regular Weight-Bearing Exercise

While aerobic exercise such as walking is a great way to oxygenate the body and does help prevent the loss of bone mass that can come with aging, it doesn’t increase your musculoskeletal strength.

Strength and resistance exercises are the key to increasing your bone density – they include lifting weights, swimming and cycling. The weight exerted by the exercise needs to be greater than what you would normally experience with everyday use in order to make a difference in bone density as well as increasing the natural lubrication of the joints. Keep in mind that weight-bearing exercise strengthens the specific area that you are working out, making a regular full-body routine important.

3. Maintain a Strong Core

The system of muscles on the front, sides and the back of the torso are collectively referred to as the core. These muscles are directly responsible for maintaining stability in the centre of your body, in addition to supporting daily movements (such as walking, sitting, carrying your groceries, and playing sports). When these core muscles become weak, the musculoskeletal system is more prone to poor posture, bad biomechanics, and ultimately, to injuries and falls.

In addition to preventing injury and chronic pain, maintaining a strong core also promotes healthy digestion and immunity by enhancing blood circulation.

Keeping your core strong isn’t all about sit-ups – in fact a deeper and more holistic approach to core strengthening is recommended. Pilates, for example, is a great way to maintain a strong core and is an accessible form of exercise for people at every age and fitness level.

4. Practice Functional Movement

Functional movement refers to exercising using movements that purposefully reflect real-life biomechanics.  This includes everything from bending down to pick up a ball, turning quickly because you heard a crash, to simply walking up a flight of stairs. Functional movement exercises encompass all of the body’s movements and there are thousands of variations of the forms it can take.

Functional movement exercises are designed to counteract the physical decline and bad habits that sedentary modern living tends to cause, and to strengthen the everyday functions required of the musculoskeletal system. They can be done at home and at your own pace. “The Functional Patterns” YouTube channel is a fantastic resource to learn more about functional movement and to find exercises to strengthen the musculoskeletal system. 

4. Keep Inflammation at Bay with Supplements

There are a number of nutritional supplements that have been researched for their role in promoting healthy joint function their anti-inflammatory effects on the body, including:

  • Fish oil
  • Krill oil
  • Curcumin / turmeric
  • Glucosamine
  • Chondroitin
  • Boswellia serrata extract
  • SAMe / S-adenosyl-L-methionine
  • Devil’s claw
  • MSM / Methylsulfonylmethane

 

I Can Help

Do you experience musculoskeletal weakness, pain or inflammation? Are you encountering health problems you think may be due to your sedentary lifestyle or a previous injury?  As a Chiropractic practitioner, I can run the right tests and create a tailored plan to decrease your inflammation, manage your pain, and improve your musculoskeletal health. Book an appointment with me at our clinic, and together we will get to the root of the problem, so you can start living a healthier and stronger life.

Call or email us at 860-828-5503 hartneychirocare@sgcglobal.net

Be well,

Dr. Carrie

Resources and References

Arendt-Nielsen, L., Fernández-de-Las-Peñas, C., & Graven-Nielsen, T. (2011). Basic aspects of musculoskeletal pain: from acute to chronic pain. The Journal of manual & manipulative therapy, 19(4), 186–193.

Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults – Keith M. Diaz, PhD, Virginia J. Howard, PhD, Brent Hutto, MSPH et al, Annals of Internal Medicine, October 2017

Dinc, E., Kilinc, B. E., Bulat, M., Erten, Y. T., & Bayraktar, B. (2017). Effects of special exercise programs on functional movement screen scores and injury prevention in preprofessional young football players. Journal of exercise rehabilitation, 13(5), 535–540. https://doi.org/10.12965/jer.1735068.534

Henrotin Y, Mobasheri A. Natural Products for Promoting Joint Health and Managing Osteoarthritis. Curr Rheumatol Rep. 2018 Sep 19;20(11):72. doi: 10.1007/s11926-018-0782-9. PMID: 30232562.

Lewis, R., Gómez Álvarez, C. B., Rayman, M., Lanham-New, S., Woolf, A., & Mobasheri, A. (2019). Strategies for optimising musculoskeletal health in the 21st century. BMC musculoskeletal disorders, 20(1), 164. https://doi.org/10.1186/s12891-019-2510-7

Miller SB. An Overview of the Musculoskeletal System. In: Walker HK, Hall WD, Hurst JW, editors. Clinical Methods: The History, Physical, and Laboratory Examinations. 3rd edition. Boston: Butterworths; 1990. Chapter 158.

Murphy, A. C., Muldoon, S. F., Baker, D., Lastowka, A., Bennett, B., Yang, M., & Bassett, D. S. (2018). Structure, function, and control of the human musculoskeletal network. PLoS biology, 16(1), e2002811. https://doi.org/10.1371/journal.pbio.2002811

BY: Dr Carrie

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Is it time to Detox Your Body

Is it time to Detox Your Body?

We are exposed to a variety of toxins every day through the air we breathe and the food we eat and even the products we use on our hair, skin, and nails. Bacteria, pesticides, fertilizers, air pollutants, plasticizers, heavy metals, secondhand smoke, and gas fumes are just some of the many toxins we face daily. When our bodies are working optimally, our organs can process these toxins and eliminate them efficiently. We look and feel good.

But what happens when our systems are overloaded with toxins and the elimination process becomes sluggish? Some signs may include fatigue, headaches, brain fog, joint pain, constipation, rashes, eczema, food sensitivities, allergies, weight gain, asthma, nausea, indigestion, gastritis, anxiety, and depression. Over the long term, the build-up of environmental toxins in our body may start to cause symptoms and may even contribute to the development of chronic disease.

What is a Detox?

Detoxification, also known as cleansing, is a way to help keep our main organs of elimination – the kidneys, liver, large intestine, lymphatic system, and sweat glands – running efficiently. Taking purposeful actions that help to remove these built-up toxins supports the body’s natural pathways of elimination.

A Typical Cleansing Routine

“Doing” a cleanse or detox typically means following a short-term dietary plan, alongside increased hydration and some natural supplements that support the body’s processes. Medical research shows variable results as to the measurable effectiveness of detoxification. But talk to anyone who includes detox in their wellness routine, and you will often hear that they feel much healthier after a detox. They report feeling lighter and brighter, some symptoms go away, pain decreases, people sleep better, energy tends to come back, the skin clears up and sometimes weight loss can start to happen. It feels like a fresh start.

Boxed Detox Kits

While there are several “detoxification kits” available in health food stores or online, they have been developed for a mass market, and as such will not suit everyone. Some are mild while others can be on the extreme side. If you take any medications or suffer from any pre-existing conditions, they can even be dangerous. At Hartney Chiropractic Care Center, we advocate a gentle and ongoing lifestyle approach to detoxification, and one that is customized to your body’s specific needs. It is important to work with your healthcare practitioner to make sure that you’re cleansing correctly, keep track of your results and ensure that any supplements you take are of the highest quality and appropriate for you.

The following is a primer on some of the different types of cleanses designed to kick-start a healthier lifestyle and help steer us away from chronic disease. Always discuss any dietary changes, detoxes or cleanses with your healthcare practitioner prior to starting, to ensure it’s right for you.

Digestive Detox

A digestive detox is a gentle detoxification plan aimed at supporting the body’s main elimination system through specific foods and supplementation. It focuses on reducing potentially inflammatory animal products such as meat and dairy as well as potential intestinal irritants such as gluten and caffeine. Fresh and ideally organic fruits and vegetables are encouraged, as are fermented foods and increased water consumption. Alcohol is avoided as are processed foods, including those high in refined sugars, preservatives, and other additives. Supplementation is encouraged, particularly those that aid digestion and support the liver. Common supplements taken during a digestive detox are probiotics, dandelion, milk thistle, burdock root, digestive enzymes and a fiber supplement that is right for your body.

Juice or Liquid Cleanse

A juice or liquid cleanse approaches detoxification by only consuming juices or liquids for a set amount of time, typically lasting between 3 – 10 days. Fresh juices are pressed from ideally organic vegetables and some fruits, contain no additives or sweeteners, and the pulp is not consumed. Caffeine is prohibited as is alcohol. Lemon juice and spices that stimulate the digestive process, and thus detoxification, such as cayenne and ginger are often included in the juices.

The reasoning behind the juice or liquid cleanse is that by only consuming liquids, especially those that are high in enzymes, the body is given a rest from the physical process of breaking down food, while still being fully nourished with micronutrients and natural sugar. Studies have shown that during the cleanse, an increase in intestinal microbiota associated with weight loss and increased health occurred. However, a liquid cleanse is not safe for everyone and should be supervised.

Paleo Detox

The paleo cleanse is a high fat, low carb diet based on the premise that our bodies run optimally eating on par with how our ancestors ate during pre-agricultural times, aka during the Paleolithic era dating from approximately 2.5 million to 10,000 years ago. The reasoning behind the cleanse is the belief that our bodies have not had time to fully adapt to eating dairy and grains, (and of course most have not adapted to eating the processed foods developed over the last century either). By reducing carbohydrates, many report more balanced blood sugar metabolism.

A paleo cleanse focuses on eating high quality pastured, grass fed or wild meats, fish (especially cold-water fish rich in omega-3 fatty acids), nuts & seeds and their oils, as well as unrefined olive, coconut and avocado oils, most vegetables, and some fruit. Foods to avoid during a paleo cleanse are dairy, grains, legumes, refined sugars, salt, and processed foods.

Liver Detox

Rather than focusing on detoxification in general, the liver detox focuses on supporting the liver as it is the body’s primary detoxification organ. Organic whole grains, nuts, legumes, vegetables, fruits, lean meats, eggs, and fish are encouraged, as are unprocessed oils. Alcohol, caffeine, processed foods and refined sugars are eliminated while water intake (with the addition of lemon juice in the morning glass) is increased.

Specific foods have been researched for their ability to support liver function, and increased consumption of these are encouraged. They include beets, ginger, garlic, turmeric, lemon, lime, apple cider vinegar, carrots, green apples, leafy greens, and walnuts. Herbal teas or supplements containing milk thistle and dandelion root are also used to support the different channels of detoxification in the liver.

How I Can Support Your Detox Goals

We can run lab tests to compare results before and after your program and provide you with a structured meal plan to help you succeed. Book an appointment at Hartney Chiropractic Care Center, and together we can move forward to a healthier future.

Call or email at hartneychirocare@sgcglobal.net

In good health, 

Hartney Chiropractic Care Center

References

Frassetto, L., Schloetter, M., Mietus-Synder, M. et al. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr 63, 947–955 (2009).

Grant DM. Detoxification pathways in the liver. J Inherit Metab Dis. 1991;14(4):421-430. doi:10.1007/BF01797915

Gupta, L., Khandelwal, D., Lal, P. R., Kalra, S., & Dutta, D. (2019). Paleolithic Diet in Diabesity and Endocrinopathies – A Vegan’s Perspective. European endocrinology, 15(2), 77–82. https://doi.org/10.17925/EE.2019.15.2.77

Henning SM, Yang J, Shao P, et al. Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Sci Rep. 2017;7(1):2167. Published 2017 May 19. doi:10.1038/s41598-017-02200-6

Jaishankar M, Tseten T, Anbalagan N, Matthew BB, Beeregowda KN. Toxicity, mechanism and health effects of some heavy metals. Interdiscip Toxicol. 2014;7(2):60-72. doi:10.2478/intox-2014-0009

Lindeberg, S., Jönsson, T., Granfeldt, Y. et al. A Paleolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia 50, 1795–1807 (2007)

Detoxification, also known as cleansing, is a way to help keep our main organs of elimination – the kidneys, liver, large intestine, lymphatic system, and sweat glands – running efficiently. Taking purposeful actions that help to remove these built-up toxins supports the body’s natural pathways of elimination.

BY: Dr Carrie

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COMMENTS: No Comments