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.