Let's face it (no pun intended), nasal congestion can be downright miserable.  Some people experience it temporarily when they have a cold and some people experience it year round from allergies.  Nasal and sinus congestion can cause pain, pressure, fatigue, cough, loss of sleep, lost time from work and more.  Allergy symptoms can be caused by animal dander, dust mites, pollen, mold and other airborne offenders.  The ideal way to treat these symptoms is to avoid the allergen, but this isn't always possible.  The next best thing is to clean your air filter to remove the allergen.  We clean the air filter in our cars and our house.  Why wouldn't you clean the air filter in your body?  We're exposed everyday to viruses and bacteria, pollution, smoke, dust and pollen from trees and grasses.  The body protects itself from these offending agents by producing mucous.  Chronic allergy sufferers also have to contend with inflammation in the mucous membrane that lines the sinuses that's caused by long standing exposure to agents to which the body is allergic.

Nasal lavage has been practiced for thousands of years as a part of yoga practices.  More and more people today are experiencing the powerful benefits of regular nasal irrigation.  These benefits include reduced or eliminated use of medication, improved sleep, reduced frequency and duration of colds, improved smell and taste, and even reduced asthma symptoms. 

There are many systems available that all work to irrigate the sinuses and nasal passages.  The key is getting the right solution that works best for you.  The terms used to describe how salty a solution is are:

Hypotonic: less salty than the body
Isotonic: same saltiness as the body
Hypertonic: more salty than the body

I often recommend hypertonic solutions based on the rule that water follows salt.  An isotonic solution will work well to remove mucous, but when inflammation is also causing congestion and pressure a hypertonic solution will help this as well.  The water that's trapped in the mucous membranes as a result of the inflammation will be released by flushing with a solution that is saltier than the body.  Many sufferers of chronic sinus problems swear by swimming in the ocean.  This is the same principle at work.  For some, a hypertonic solution can cause a mild stinging sensation.  A small amount of baking soda can be added to the water to reduce this sensation.  I strongly recommend to avoid using a hypotonic solution.  Remember, water follows salt.  The water from such a solution is absorbed by the mucous membranes creating more inflammation and a worsening of symptoms.  I've had patients in the past who have done this and it can take some time to reverse the damage that this creates.  The following is the recipe I often recommend:

8 oz. warm water
1 tsp salt
½ tsp baking soda

I also like the salt mix made by NasalCare because it contains an extract of aloe vera which can help soothe mucous membranes and also reduce the possibility of a burning sensation from the salt. 

So, how does it really feel?, you might ask.  Some people would say that it's definitely a sloppy endeavor, takes some time to master and can even be uncomfortable.  Others would say that it's quite simple and not uncomfortable at all.  It's very subjective.  The results, however, are pretty universal.  There are rarely any negative side effects.  Occasionally, when a patient uses a system with a squeeze bottle and too much pressure is applied it can cause water to enter the deeper sphenoid sinus.  This water can remain there and be released later at a not so convenient time when bending over. 

You might also ask, "Is it right for me?"  You won't know until you try it.  If you take an allergy medicine often and suffer from chronic sinus congestion I guarantee you will breathe better and feel better from regular nasal irrigation.  If you just have a cold I'm sure you won't complain about the improved sleep and shorter duration of your cold from using nasal lavage. 

The following video is from Nasopure and shows several people doing nasal irrigation including a 3 year old girl.

In addition to nasal lavage, Naturopathic Medicine offers many other solutions to allergy symptoms, immune support and relief from cold symptoms.  Please contact Dr. Peirson if you have any questions or would like more information.

According to the Centers for Disease Control and Prevention, 50-70 million people in America are sleep deprived.  Defining sleep deprivation is not always easy.  Most people require, on average, at least 8 hours of sleep a night.  However, some people can sleep for 8 hours or more but still have symptoms of sleep deprivation.  A good night's sleep is not defined just by the amount of time spent in bed.  It's also defined by the quality of sleep.  Many factors can affect quality of sleep, such as noises in the bedroom, room temperature, stress, sleep apnea, pain, hormones, etc. 

Sleep deprivation not only affects your energy level throughout the day it can also affect your immune system and overall health.  Studies show that levels of T cells (an important part of the immune system) decrease during periods of sleep deprivation.  This can potentially lead to an increase in the incidence of colds, flu and other ailments.  In addition, loss of sleep leads to an increase in inflammatory markers in the body.  This inflammation can lead to an increase in joint pain, heart disease, risk of stroke, chronic sinus congestion and other conditions related to inflammation.

Signs and symptoms of sleep deprivation include:

1. Increased appetite and sugar cravings - Chronic loss of sleep decreases levels of leptin, a hormone that controls appetite.  Sugar cravings increase as the body is looking for a secondary source of energy or quick "pick me up".
   
2. Irritability, emotional volatility - This isn't just the occasional annoyed feeling or crying because you miss a loved one.  The level of irritability and mood swings that come with sleep deprivation is long standing and felt by others around you.  These feelings can also even lead to full fledged depression.
   
3. Fatigue - You want nothing more than to lay down and do nothing.  Even the smallest task is too much.  You can't wait to get home so you can fall into the couch, turn on the TV and eat a frozen dinner or worse.
   
4. Inability to cope with stress - Many people who suffer from insomnia do so because of elevated levels of cortisol, the body's major stress hormone, in the evening and at night.  This leads to low levels of cortisol during the day and the inability to handle stress.
   
5. Increased incidence of colds and flu - The body uses sleep to heal and rest.  Without enough sleep the body's immune system suffers and can't effectively ward off infections.
   
6. Poor concentration - What would normally be a simple decision can be frustrating and difficult.  This can affect everything from work performance to driving safety.  Reaction time is slowed during periods of sleep loss which can lead to driving accidents, not to mention falling asleep while driving. 
   
7. Socially Inept - This isn't just being introverted or shy.  Unlike irritability, you're fine with everyone around you, you just can't understand them nor can they understand you.

How to improve quality of sleep:

1. Sleep only when sleepy. This reduces the time you are awake in bed.
2. If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy.  Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
3. Don't take naps.  This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
4. Get up and go to bed the same time every day.  Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
5. Refrain from exercise at least 4 hours before bedtime.  Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
6. Develop sleep rituals.  It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
7. Only use your bed for sleeping.  Refrain from using your bed to watch TV, paying bills, doing work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
8. Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed.  Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but it often disrupts the second half of the sleep cycle.
9. Have a light snack before bed.  If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.
10. Take a hot bath 90 minutes before bedtime.  A hot bath will raise your body temperature, but it is the drop in body temperature that leaves you feeling sleepy.
11. Make sure your bed and bedroom are quiet and comfortable.  Studies indicate that people sleep better in a cooler room along with enough blankets to stay warm. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
12. Use sunlight to set your biological clock.  As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes. You can also use a light box that emits 10,000 lux of light for 15 minutes every morning.  Switching your alarm clock to a sunrise alarm clock will gently wake you up the way nature intended.

Using pharmaceutical sleep aids like Ambien, Sonata, Lunesta and Valium can lead to dependency and don't address the underlying cause of insomnia.  If you are still experiencing sleep problems after using the tips in this post Dr. Peirson can help you with uncovering the ultimate cause and natural means to remedy that cause.

By now most people know about the health benefits of vitamin D.  It's been linked to cancer prevention, calcium absorption, neuromuscular function, mood and the immune system.  Supplementation with vitamin D is important, especially in climates where sun exposure is limited.  Even in sunny climates some individuals who get little exposure to the sun require oral supplementation of vitamin D. 

Food sources of vitamin D are limited but include fish (cod liver oil has the highest), eggs, and fortified dairy products.  The best source of vitamin D is the sun.  All it takes is 20-30 minutes a day of exposing large areas of skin for Caucasians to get adequate levels of vitamin D.  It can take 3-6 times more for darkly pigmented skin.  When my family and I head out in the sun we rarely use sunscreen which can block vitamin D formation in the skin.  If we're going to be out for a long day in the sun during the summer I wait 20-30 minutes after we've been out before I apply natural, chemical-free sunscreen.

The best way to determine whether or not you need oral supplementation is to test your blood levels of the active form of vitamin D, 25(OH)D.  Most labs reference ranges are around 25-60 ng/ml.  Labs make this determination based on levels from the general population.  However, it's thought that 70% of the general population is deficient, so this is not an accurate reference for ideal levels.  Optimal levels are in the range of 50-80 ng/ml.

Supplementation isn't always straightforward.  Vitamin D is fat soluble and absorbed in the small intestines.  Several other vitamins are fat soluble as well, like vitamin A, E and K.  If one is taking large doses of one it can create a deficiency of other fat soluble vitamins because the rate of absorption in the small intestines is limited.  New research shows that vitamin A and D work synergistically and it is wise to take them together.  Vitamin K, another fat soluble vitamin found in green leafy and other vegetables, is important for blood clotting and bone formation. Taking these vitamins together can help to optimize their ability to be used by the body.

Allergy Research Group, a leader in the supplementation industry that I have trusted for years, has made a supplement that provides a balanced dose of all four fat soluble vitamins.  It contains:

• vitamin D       2,000 IU
• vitamin A       3,000 IU
• vitamin K       100 µg
• tocotrienols    5 mg

Please contact me for more information on this topic, if you want your blood levels tested or to obtain this beneficial new product.

Cold and flu season is upon us. Over the next few weeks I will be posting remedies that are proven to be very effective for treating symptoms as well as supporting the immune system. This first one is a hydrotherapy treatment that works on the principle that the venous blood system can be manipulated with the external application of hot and cold. I've had some patients who were skeptical at first and return calling it a "miracle". It works that well.

This treatment acts to reflexively increase circulation in the feet and decrease congestion in the upper respiratory passages, head, and throat. It has a sedating action and many patients report that they sleep much better during the treatment. This treatment is also effective for pain relief and increases the healing response during acute infections. The wet sock treatment is best if repeated for three nights in a row, or as instructed by your physician.

Indications:
Sore throat or any inflammation or infection of the throat, neck pain, ear infections, headaches, migraines, insomnia, nasal congestion, upper respiratory infections, coughs bronchitis, and sinus infections.

Supplies:
1 pair cotton socks (preferably ankle socks)
1 pair thick wool socks
Towel
Warm bath or warm foot bath

Directions:

• Warm your feet first. This is very important as the treatment will not be as effective and could be harmful if your feet are not warmed first. Warming can be accomplished by soaking your feet in water that is as hot as you can take for at least 5-10 minutes or taking a warm bath.
• Take a pair of cotton socks and soak them completely with cold water. Be sure to wring the socks out thoroughly so they do not drip.
• Dry off feet and body with a dry towel.
• Place cold wet socks on feet. Cover with thick wool socks. Go directly to bed, walking on feet as little as possible. Avoid getting chilled.
• Keep the socks on overnight. You will find that the wet cotton socks will be dry in the morning.

I've seen a lot of people in the past couple of weeks who are pretty sick with the flu.  Many of them have experienced a fever.  Unfortunately, me and my family have not been exempt from this experience in recent weeks.  The worst symptom of the flu is often the fever.  It can create chills, shivering, increased heart rate, loss of appetite, body aches, sweats, and general malaise. 


A fever is the body's natural response to a bacterial or viral infection.  A fever increases metabolic rate and can speed up the healing process.  More white blood cells, like macrophages (cells that eat foreign invaders), are produced and released at a faster rate during a fever.  The biochemical process that causes fevers is quite complicated but one of the key players is interferon.  It's a protein that is released from cells that are infected with a virus or bacteria in order to help protect other non-infected cells.  Interferon triggers a cascade of events that eventually lead to the part of the brain that controls body temperature, the hypothalamus, to reset the body's thermostat.

In most cases, fever is not a dangerous situation.  A fever as high as 105° in a child, while uncomfortable, is the sign of a healthy response.  In adults a fever of 103-104° is considered safe and healthy.  In fact, in some cases it may be beneficial to try to raise the temperature if a fever is only 100-101°.   The biggest concern with fevers in children is seizures.  The main cause of febrile seizures is dehydration and electrolyte imbalance.  Staying hydrated during a fever is the number one goal.  This will not only help with overall headache and body aches but it also helps to avoid febrile seizures in young children.

The loss of appetite that comes with having a fever is the body's means of conserving energy. The body spends 60% of its energy on digestion and when digestion is slowed down or not needed then that energy can be used to fight infection.

It's important to try to avoid suppressing a fever for as long as possible.  Medication to help lower a fever like acetominophen and ibuprofen can be used if fever is very high for a prolonged period or gets too high too quickly.  Here are some tips to safely manage a fever:

1. Hydrate - encourage drinking of electrolyte replacement drinks that can be made into popsicles as well. 
2. Enhance a fever if needed with chamomile, ginger and yarrow tea.
3. Monitor the temperature frequently, especially in a child.  The most accurate way to obtain the temperature in a young child is rectally.
4. Rest - No matter how busy you are you must conserve energy and stay in bed.  To keep young children still try putting on their favorite video.  Often the aches and malaise that come with the fever don't allow for much activity.
5. Observe for signs of dehydration.  Babies should urinate at least once every 6 hours, children and adults should urinate at least once every 12 hours.  Sunken eyes, dry mouth, dark urine, little to no tears when crying, lethargy, dizziness and even confusion are all signs of dehydration.

If your child experiences a febrile seizure:

• Seek medical help immediately, not tomorrow morning. Call 911.
• While waiting for emergency help, keep your child upright and make sure their airway stays open and they are able to breathe.  Watch for changes in your child's breathing and/or color.
  
• Stay with your child and speak reassuringly.
• Clear the area around your child to prevent injury. Do not try to hold your child down. Restraining a thrashing child can cause additional injury. Try placing a soft pillow or blanket under your child's head. Loosen clothing to prevent injury and ease discomfort.
• Do not try to force anything into your child's mouth. You might cause choking, or suffer a bite yourself.
• If vomiting occurs, turn your child's head to the side so that there is no risk of your child choking on inhaled vomit. If possible, keep your child's whole body turned on the side as well.

To cool a really high fever naturally and help a child or adult with a fever try a wet sheet wrap.  For a small child a pillow case can be used.  Get the sheet or pillow case soaking wet with cold water.  Be sure to wring it out so that it isn't dripping wet.  Wrap the child very quickly in the sheet or pillow case and cover the wet sheet with a warm blanket, preferably wool.  It's most important to wrap the torso, so their arms can be free if they aren't comfortable being wrapped tightly.  They will object at first to the cold wet sheet, but will immediately be comforted by the cooling sensation.  They will most likely fall asleep shortly after being wrapped up.  Let them sleep as long as they can in the wrap; two hours or more is best.  If they will tolerate it all night long that is ideal.  For an adult lay the dry blanket on the bed and place the wet sheet on top of that.  Lay down on the wet sheet and wrap yourself up snugly or have someone help you.  Again, sleep in this for as long as you can tolerate it, preferably overnight.  The sheet will be dry in the morning.  This technique can be used to help "break" a fever. 

(My 3 year old son resting comfortably with a cold, wet pillowcase on his back.)

Remember, keeping a fever elevated will help to shorten the length of time you or your child will be sick.  It may be uncomfortable now, but you'll be grateful in the long run.