Category: Spring

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AChoo – Welcome Spring (And Allergy Season)

AChoo – Welcome Spring (And Allergy Season)

Happy Spring Everyone and welcome to pollen season.  If you live in the South like I do, then you’ve most likely woken up with the “yellow snow” as we like to call it down here – all of those lovelies blooming flowers that create a yellow blanket over EVERYTHING!  Not only is it tough to keep your car clean right now, but this is the time of year where my patients’ allergies start acting up. 

This post is dedicated to giving you all of the goods on the recommendations and exact protocols I have used for over 20 years for allergy support in my office for my patients.  Many times my patients are able to swap out their over the counter medications for these natural alternatives. My hope is that if I can provide you any relief now or throughout the year then I’ve done my job!

So without further ado, let’s jump to my recommendations –

  • Feed Your Body – what you eat definitely plays a role in how your immune system functions – the biggest culprits that will knock your immune system down the fastest are sugar, alcohol, and the chemicals in processed foods.  Instead opt to eat more veggies, fruits high in Vitamin C, quality proteins and stay hydrated.
  • Clean your Air – As deemed appropriate and possible, environmental changes may be advisable to minimize ongoing allergen exposures. Relatively straightforward changes include using a high efficiency particulate air (HEPA) air filters, house plants, and essential oils in the home. HEPA filters work to decrease the amount of allergens floating around your home by trapping airborne irritants such as pollen, dust, and pet dander.  House plants can assist with air filtration – here’s a link to an entire blog post I wrote dedicated to that topic.
  • Rinse that Nose:  A number of studies have indicated that saline nasal irrigation such as a netti pot can be useful in individuals with hay fever (acute rhinitis). A 2012 study looked at 10 research papers on the topic of saline nasal irrigation and found that saline nasal irrigation produced a “27.66% improvement in nasal symptoms, a 62.1% reduction in medicine consumption, a 31.19% acceleration of mucociliary clearance time, and a 27.88% improvement in quality of life”.  Another over the counter option is a nasal wash kit – this one has been my favorite to use.
  • Supplement your System – There are a number of key nutrients needed to keep the immune system strong and assist with allergy symptoms during pollen season.  I have created overall protocols that will support the system as well as protocols for those pesky allergy symptoms.  You can click the link for each product to read more about the product and if you feel inclined, you can place an online order on our authorized website.

Allergy Support Protocols

  • Adult Allergy Support Bundle –– this protocol is ideally taken as prevention during allergy season.
  • Adult Acute Allergy Bundle – “I’m experiencing allergy symptoms and need to get over this quick”
  • Anti-histamine support – Itchy eyes and sneezing
  • Post nasal drip support – dripping nose and sore throat – the fenugreek in this product will dry you up faster than you can say “pollen count”
  • Respiratory and breathing support – allergies, and asthma

** If you have any questions or trouble with the ordering platform just reach out and my team will be happy to assist you! **

My goal is to empower you with the tools to help you and your family feel your best this allergy season.  Please reach out to me if you have any questions and here’s to your health this spring!

Cheers

Dr Z

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Health Benefits of Lychee

Lychee, also known as ‘Litchi’ or ‘Lichi’, is a native fruit of Southeast Asia. Since ancient times, this fruit has been a favorite of the Cantonese and is eaten fresh or dried. 

In the present day, Lychee is now enjoyed worldwide due to its refreshing, aromatic, and sweet flavor which makes it an ideal fruit to savor during a busy day!

The most important factor why you should consider trying out this fruit is because it is rich in health benefits that will help strengthen your immunity and together; we will discover those benefits in this blog.

Fortifies Your Immunity

The first thing that pops into your mind when you think of “healthy” is “immunity”. Well, you are in perfect luck because Vitamin C is lychee’s most significant vitamin and it contains more than 100% of the daily Vitamin C requirement. Vitamin C is an antioxidant that helps stimulate the activity of white blood cells and promotes cell regeneration.  

Smooth Digestion

Indulge your snack time with lychee and expect your toilet time to be easier and more comfortable! This fruit is rich in dietary fiber that bulks your stool and stimulates peristaltic motion of the smooth small intestine muscles for a smoother bowel movement. Lyche also increases the efficiency of the absorption of nutrition by promoting the production of gastric and digestive juices.

Improve Blood Circulation

Lyche contains a considerable amount of copper, a nutrient that is integral in the formation of RBC therefore, it amplifies blood circulation and increases the oxygenation of the organs and cells.

Lychee-vanilla coconut cooler

Ingredients:

  • 10–12 fresh lychees, peeled
  • 2 cups coconut milk
  • 1 1/4 cups almond or hemp milk
  • Pinch of salt
  • 1-inch piece of vanilla bean, scraped
  • 1/2 to 3/4 cup black tapioca pearls

Direction:

  1. Bring four cups of water to a boil in a small saucepan. Throw in the tapioca pearls and boil for about 3 minutes. Reduce the heat to medium, cover, and simmer for 5 minutes more. Remove from the water and place into a container. Cover with fresh water and place a lid on it and refrigerate until you are ready to use it.
  2. Combine all of the other ingredients in a blender and puree until smooth. Transfer to a container and place in the refrigerator to chill.
  3.  About an hour before serving, place it in the freezer. Add some of the tapioca pearls to the cooler before serving.

Adapted from Olives For Dinner

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Choosing the Right Sunscreen this Summer

Whether you are going for a vacation or just taking a stroll along the neighborhood, it is essential to wear sunscreen during the day to protect your skin from the harmful rays of the sun. According to one study, excessive exposure to UV rays that are received from the sun may cause skin cancer, and this gives us more reason to start lathering our skin with some protection.

Not all skin types are the same; some people are sensitive to a particular ingredient which is why choosing the right sunscreen can be tricky. There are also ingredients which can cause harm rather than help which is why for this article, we are going to focus on what ingredients should be AVOIDED in a sunscreen.

Parabens

This ingredient has been associated with breast cancer, and they also disrupt the hormones. They are not just used in sunscreen, but also in other skincare products as well.

Titanium dioxide nanoparticles

These nanoparticles can absorb the sun’s radiation, and when they slither into the system, it can cause inflammation. Titanium Dioxide can also cause lung damage and is a potential carcinogen.

Retinol

A form of Vitamin A which can be useful for the skin because of its anti-aging effects but when it comes to contact with sunlight, it can cause damage such as tumors or skin lesions.

Chemical Filters

These chemicals are supposed to help the sunscreen to penetrate our skin, even more, when it is exposed to sunlight. But when they enters our body, they can damage the endocrine system and distort the hormones. The chemicals to watch out for under this category are oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxat.

Here’s a few healthy alternatives that I like:

  1. 365 by Whole Foods Market, Sunscreen, Mineral Sport Lotion
  2. Bare Republic Mineral SPF 50 Baby Sunscreen Lotion.
  3. PACIFICA Coconut Probiotic SPF30 Mineral Face Shade

Not all products that promise protection are safe, and we are thankful for this generation because of the vast information and advanced technology that supports the research of the people from the skincare division keeping the consumers safe and healthy. 

Finally, the Environmental Working Group has created a sunscreen database where you can look up how your current sunscreen scores as far as toxic chemicals goes.  Or you can also you that site to search for a better brand for yourself and your family.

Here’s to staying active and healthy this summer.

Cheers,

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Glorious Backyard Gardening

Being stuck inside these past few months has given many people pause to examine ways to re-engage in hobbies as well as be active outdoors while still maintaining social distancing standards.  Gardening is one of those hobbies currently on the rise.

Gardening is more than just digging in the dirt, carrying pots, and planting seeds; it is an art and a science as well. Many people do not recognized the numerous benefits that you can reap in planting these green and colorful patches! For some, gardening is a way for them to relax, restore, and renew their outlook in life while others use this hobby as an additional holistic food source.

Here are the benefits of gardening in the mental and physical aspects of your life.

Exercise for the Win

Just by walking while carrying pots of plants is already a form of cardio exercise and core training for balance. Depending on the weight of the load, pushing a wheelbarrow is a good form of strength training and can also improve your grip and strength in the lower arms.

Pushing, gardening, trimming the hedges, they might sound simple but they can leave you out of breath and 10 minutes of it, at least once a day, can help protect you from high blood pressure and other cardiovascular diseases.

Bye Bye Blues

Let there be light, in your life! Soak up all those Vitamin D but make sure to cover your skin with a reliable sunscreen. Vitamin D helps our body to absorb calcium and it also boosts our immune system and blocks depressive mood.

Mental Therapy

After a long day or week at work, gardening at last 30 minutes or an hour can diffuse your anxieties and stress. Vitamin D alone can already help improve your mood but more than that, gardening also gives you a sense of purpose and puts your priorities in perspective.

If you have been experiencing a major setback in your life, gardening can spark a sense of hope and optimism within you.

Preserving the Environment

Gardening is also a way for us to give back to Mother Nature and in return, it helps us back. Plants are known to purify carbon emission preventing global warming and they produce oxygen which is very important to humans. The root system of the plants helps prevent erosion by keeping the soil in place. Aside from providing shade and beautifying our surroundings, they also shield our garden from the outside world giving as tranquility and privacy.

One of the best ways you can do in order to enjoy gardening is to invite your friends over and do it together. It is fun, interactive, less expensive, and therapeutic!

Cheers to growing some veggies, herbs or plants this summer!

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A Daily Dose of Sunlight is Good For You!

Sunlight sometimes gets a bad reputation due to the fear of getting skin cancer and premature aging, which can be true. However, with a combination of healthy diet and exercise, a great deal of exposure to sunlight (preferably morning) can be highly beneficial to our body with its fantastic source of Vitamin D. This article will cover the positive effects of sunlight that you may not have heard before!

Mood Enhancer

Sunlight helps produce serotonin which is a chemical in our body that regulates mood and social behavior. In the morning, you can walk along the pathway or have your cup of coffee on your corridor before you get to work. This may come handy to boost your mood throughout the day.

Abundant in Vitamin D

Vitamin D is the most common vitamin ever to be associated with sunlight, and it’s a fact. A regular collection of Vitamin D protects our body from diseases such as breast cancer, multiple sclerosis, seasonal disorders, depression, and inflammation and it also promotes bone grown. Vitamin D is produced when the UV rays from the sunlight enter our skin thus creating a reaction resulting in the production of Vitamin D.

Immunity Booster

Bathing in good sunlight can protect you from a strain of flu and cold by invigorating your immune system’s T cells, and Vitamin D. Solar energy is not just for machines as they can also help combat infections and diseases.

Weight Control

A low serotonin count can affect your mood and most of the time when we feel sad; we tend to channel our emotions through eating. Sunlight helps improve our mood; therefore, the happier you are, the more in control you are with your body!

Author:

Dr. Stephanie Zgraggen, DC, MS, CNS, CCN is a licensed chiropractor, certified clinical nutritionist, and owner of Lime and Lotus, LLC in Charleston, South Carolina.  She utilizes saliva testing, herbs, and whole food supplements to correct female hormones imbalances in her patients.  Download her free guide: Dr. Stephanie’s Naughty List – The Top Five Foods that Wreck Your Hormone Health here. 

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Energizing Tips For A Healthy Spring

After being exposed for months to the chills of the winter season, springing back into action can be challenging especially when your muscles and bones start to feel like they have not moved in ages! The secret is to take it slowly because overworking your body can weaken you further or may even cause possible injuries. In order to keep our body healthy for this season, journey with us as we introduce to you a series of techniques that are quick, easy, and effective!

Stretching is the key!

To jumpstart your body before starting your day’s activity, stretching can help increase your range of motion, flexibility, and blood flow. Start with the largest group of muscles which are the quadriceps and hamstrings. Both of these muscles are located in your thigh area which is why they need to be conditioned from inner, outer, back, and front. If these areas get stuck before even getting started, then you might have trouble moving your back.

After working on the thigh area, proceed with your back, arms, neck, and down to the calf and ankle.

Get enough sleep

Springtime can be longer compared to the other season, and aside from this, the change in temperature can affect your sleeping patterns as well as your health.

After getting back home from work, instead of checking on your social media or watching t.v, try reading a book or doing yoga. These types of activities release any forms of stress which help relax your mind and promote drowsiness. 

Food can also trigger insomnia especially those who have caffeine. Since you are still trying to get your body to sleep, cut-off the caffeine for now until you reach the sleeping time you deserve.

Don’t be too “Idle”

Wherever you are, at home or work, move away from your desk and start doing something active! Stretch your back, neck, and arms to avoid those nasty aches. There are loads of exercise you can do on your desk, and they can easily be found on the internet, an easy distraction instead of checking your social media right?

When you are at home, you can do laundry, re-arrange your living room, or clean up your closet, or take your pet for a walk.

This season has so much to look forward to, and as flora and fauna starts to bloom, we want you to blossom in the best way you can!

Author:

Dr. Stephanie Zgraggen, DC, MS, CNS, CCN is a licensed chiropractor, certified clinical nutritionist, and owner of Lime and Lotus, LLC in Charleston, South Carolina.  She utilizes saliva testing, herbs, and whole food supplements to correct female hormones imbalances in her patients.  Download her free guide: Dr. Stephanie’s Naughty List – The Top Five Foods that Wreck Your Hormone Health here.