How's Your Sleep?

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"How's my sleep? You want to know the real answer?" - Every mom

What's that saying? "You won't get a full night's sleep until they're out of the house, and even then you'll wake up worried since they're out of the house". SO TRUE.

We understand that sometimes sleep deprivation is going to happen, but we wanted to give you some quick tips on how you can help improve your sleep within your control!

1.Use essential oils

One of the easiest ways to get into relaxtion mode is to turn on a diffuser! Add in some soothing smells like lavender, or the Plant Therapy Kid-Safe blend Nighty Night (or Sweet Slumber if you're sensitive to lavender!). Essential oils can calm the mind and body and help get you into a state of relaxation so you can get the restful sleep you need!

2.Turn off the TV

Blue light is one of those trendy things that we have all been hearing about lately, and for good reason. Blue light can have huge effects on your sleep.

While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully. Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours). (Source)

So even if you're out on those blue light blockers you're seeing all over your Facebook feed, an easy way to reduce your exposure is to turn off that TV!

3.Use an app or read a book

I know, I know, feels contradictory to the tip above, but one of the most helpful ways to get into a sleep ready state is to relax your mind. But instead of using an app to play, etc, there are several meditation apps you can use to help calm your thoughts. One of the apps is called Headspace. It is a guided meditation app and they have several different meditations for things like financial stress, anxiety and basics (if you're brand new).

Don't want to use an app?

Easy! Another way to get away from blue light but to also get your mind off of your to-do list is to do it the old-fashioned way. Pull out a book! 

Allergies Getting To You, Too?

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Allergies seem to be awful this year and it's affecting people that normally aren't! But here are a few things you can use to help you through the allergy season and make it bearable!

The two newest supplements, D-Hist & D-Hist Jr., in our office include a powerful blend of flavonoids, antioxidants, proteolytic enzymes and botanicals designed to provide comprehensive support for seasonal challenges caused by common environmental allergens. The formula includes includes quercetin, bromelain, stinging nettles leaf, and N-acetyl cysteine. The powerful combination actively promotes healthy nasal and sinus passages for individuals with elevated histamine and respiratory irritation. Both include the same blend, but it is reduced to appropriate amounts for D-Hist, Jr.!

To read more about D-Hist and D-Hist, Jr., click the names of the supplements and you'll be able to read more about them. Or, as always, come into the office and we would love to be able to help!

There are also several essential oils and blends of essentials oils that can be used to help reduce the symptoms of allergy season. We carry the separate oils that people love to combine, lavender, lemon and peppermint, but we also carry a special, kid-safe blend by Plant Therapy called Sneezy Stop! And it smells amazing, too! 

Sneezy Stop will help keep your child (and family) healthy during the times of seasonal pollen threats. The oils in this blend were specifically chosen to help support the respiratory system and alleviate head discomfort, especially during times of high seasonal pollen. 

Are You Drinking Enough Water?

Did you know that this is one of the TOP recommendations doctors will give for overall health?

DRINK. MORE. WATER.


We talked last week about preparing for Summer by choosing the right sunscreen and the importance of getting Vitamin D, but this week we are here to chat about the key signs of dehydration and how you can make sure you're getting HALF of your body weight, in ounces, of water EACH DAY.

What are some key signs showing that you may need to gulp down a glass or two?

  1. You're Thirsty. 

    • We know, it may seem obvious, but this is one sure way to tell that you need to drink a glass of water ASAP

  2. You haven't gone to the bathroom in over 3-4 hours

    • On average, we should all be urinating every 3-4 hours and our urine should be a very light yellow or clear in color. If it looks darker than lemonade, drink up!

  3. You have a headache.

    • Did you know that there's many times that people get headaches and it is because of dehydration! So not only will chugging down 2 glasses of water help, but you'll also be able to avoid taking that over-the-counter pain medicine, too!

  4. You're tired.

    • We know, we know, a lot of you on this list are mommas, so you're thinking "ummmm, I'm tired because I'm up every 2 hours". We get it. But especially if you're a nursing mom, you need more water than you think! Try drinking a glass or two of water when you're feeling extra sleepy and see if that helps!


What are some ways to get more hydration besides plain water?

  1. Eat hydrating foods!

    • It's about to hit watermelon season and since that is 92% water, dice it up and get to eating! Or you can feel like a kid again, get a slice and let it run down your elbow, no judgment here! 🍉

  2. Make some fruit-infused water!

    • If you've been into the office lately, you've seen that this is one thing we are LOVING around here. There are tons of recipes you can find on pinterest to keep it fun and exciting. AND we are including some in the newsletter today, so scroll on down!

  3. Don't want to have to chug extra water to stay hydrated?

    • Cut down on your caffeine and alcohol intake! Consuming these drinks will basically put you back two steps in the hydration game, so for every alcoholic or caffeinated drink you consume, you'll have to consume double the amount of water to break even!

It's The Time Of Year For Sunscreen!

It may not feel like it today (Spring, where did you go!?) but the beach and outdoor season is right around the corner! And you know what that means, loads and loads of sunscreen!

There has been an enormous amount of press recently about sunscreen ingredients recently and how the FDA is proposing new recommendations based on the latest science when it comes to safe ingredients and strength. Click here to read more.

There has also been two major bills passed in both Hawaii and Key West, Florida to ban the sale of sunscreen with the two chemical based sunscreen ingredients, Oxybenzone and Octinoxate. The ban is in response to research showing these chemicals have been shown to degrade corals' resiliency and ability to adjust to climate change factors and inhibit recruitment of new corals.  Furthermore, oxybenzone and octinoxate appear to increase probability of endocrine disruption.

What should you use instead? 
Based off of the latest press announcement from the FDA, of the 16 currently marketed active ingredients, two ingredients – zinc oxide and titanium dioxide are recommended for use in sunscreen. There are also several different articles for recommendations on not only what is in active ingredients, but also what is included in the inactive ingredients (this is where companies can be sneaky!). Click here to go read EWG's sunscreen guide!

Here's what we recommend based off of EWG safety ratings:

Best for Baby


Best for Kids


Best Moisturizer with SPF


Best Local Option

Wondering how your sunscreen holds up for safety? Download the EWG Healthy Living App and give it a scan!

Are You Vitamin D Deficient?

Just one generation ago, Vitamin D deficiency was not a concern.  People spent plenty of time outdoors, exposed to sunlight in clean air unprotected - essential for Vitamin D production.  

Now, more than 90% of my patients are severely Vitamin D deficient on lab tests.  Spending most of our time indoors or covered in sunscreen is only part of the problem.  We also struggle with gut dysbiosis and nutrient deficiencies that prevent Vitamin D production and conversion in the body.  (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854088/ ; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3036961/)

Vitamin D functions more like a hormone and nearly every cell in your body has a receptor for it.  It is crucial for bone building, immune function, and inflammation regulation.  

One study found that for every 4 ng/mL decrease in level of Vitamin D, there was a 19% increased chance of developing Multiple Sclerosis (https://www.ncbi.nlm.nih.gov/pubmed/18701572/)

Another study found that those with moderately low vitamin D levels (between 25 and 50 ng/mL) had a 53 percent higher chance of developing Alzheimer’s while those with severe deficiency (less than 25 ng/mL) were shockingly 125 percent more likely. (https://n.neurology.org/content/83/10/920)

We screen all of our Functional Health patients for Vitamin D deficiency and determine the best course and if supplementation is necessary.