Integrative Wellness Fx - Functional Medicine Dallas, TX

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Boost your Immunity For Winter By Optimizing your Vitamin D Level Now!

vit d sun

There’s been lots of buzz about vitamin D in the last decade and is regarded by some as a “Super Nutrient” with a multitude of broad benefits. Is this all just media hype?

In my opinion, vitamin D is the real deal and its prime importance in health is supported by loads of literature & the evidence continues to grow. This article will shed some light on the importance of optimizing your vitamin D level, how to most effectively do this, which form of vitamin D is best, how to get your vitamin D level checked & much more.

Are you Vitamin D Deficient?
According to recent studies, over 75% of the population has inadequate levels of vitamin D in their blood & this percentage has continued to rise significantly over the last two decades. Furthermore, over 40% are classified as dangerously deficient with levels under 20 ng/mL. This sort of deficiency is especially common in Black & Hispanic populations, with 82.1% and 69.2% being deficient, respectively. With statistics like these, it’s safe to assume that adding some additional vitamin D into your life is a good idea!

Why is Vitamin D so Important?
Did you know that vitamin D is actually a potent hormone that regulates the expression of hundreds of genes that are essential to your physiological & psychological well-being? Well, that’s just the tip of the iceberg!

A recent meta-analysis of 50 randomized controlled trials has confirmed that supplemental vitamin D3 significantly reduces all cause mortality. Modern medicine has always recognized vitamin D’s role in calcium absorption and is finally even coming around to its benefits on immune health & cancer protection. But now, we are finding that vitamin D can help with heart failure, protect against heart attacks & reduce the risk of death from both cardiovascular & overall causes!

vitamin d table

Conditions that are Associated with Low Vitamin D levels:

Boosting Immunity & Cold Prevention
Numerous studies show an inverse association between lower respiratory tract infections and vitamin D levels. That is, the higher your vitamin D level, the lower your risk of contracting colds, flu, and other respiratory tract infections.

Vitamin D not only boosts immunity but also indirectly induces the synthesis of over 200 antimicrobial peptides, the most important of which is called Cathelicidin, a naturally occurring broad-spectrum antibiotic. This is one reason why it can be so effective against colds & influenza. Who needs a synthetic antibiotic when you can simply stimulate your body’s production of its own!

Ways to Increase Vitamin D Levels
Exposure to UV Light:
This is the ideal way to stimulate adequate vitamin D production. *All you need is 10 to 20 minutes of direct sunlight daily depending on where you live, time of day, season and how dark your skin is. The darker your skin is, the more time in the sun is needed for adequate production. Remember, vitamin D is synthesized in the oil of your skin and has to be absorbed first to be converted to its active form & utilized. So don’t wash off all the oils of your skin after sunbathing!
*Click to Calculate the Amount of Sunlight You Need Daily

Food:
Eat vitamin D-rich foods such as herring, duck eggs, bluefin tuna, trout, eel, mackerel, sardines, chicken eggs, beef liver and pork. Most milk is NOT a good source of vitamin D, however, because it contains the wrong form (see below for more info).

Supplementation:
Most people do not eat enough vitamin D-rich foods and don’t get enough daily sunlight either because of where they live or the modern indoor lifestyle. And often, even those that do have the healthy latter habits, are still deficient. This is why supplementation, especially in Fall & Winter months is so important. Just make sure to always take your vitamin D supplement with food that has some fat contents. This way, you will maximize absorption of the vitamin D since it is fat-soluble.

All Vitamin D Isn’t Equivalent…Be Sure To Choose the Right One!
There are two main forms of this vitamin – D2 & D3. D2 is a fungus/yeast-derived product & D3 is synthesized from the lanolin in sheep’s wool. Vitamin D3 is a more active form that has greater efficacy in raising & maintaining proper levels. Furthermore, a meta-analysis performed in 2011 showed that while supplementation with vitamin D3 was associated with a 6% relative risk reduction in mortality, supplementing with vitamin D2 showed a 2% relative risk INCREASE in mortality. So not only is D2 not as effective…it may also be bad for you!

Unfortunately, most milk is fortified with D2 & the high-dose prescription that your doctor will likely prescribe you is the wrong form as well! 

Dosage & Product Recommendation:
Traditionally, the Recommended Daily Allowance (RDA) for vitamin D is a measly 400 IUs. This is certainly enough to ward off a serious condition like Rickets, but is it enough for optimal functioning & well-being? Definitely not.

Experts recommend anything from 2 – 5,000 IUs per day for adults & children over 10. But this is typically a maintenance dose & especially if you are deficient, a much higher dose could be recommended. The best way to individualize the dosage that your body needs particularly is through vitamin D level testing.

Typically, you want to start supplementing with vitamin D at least 1-2 months before Winter starts to increase your level to the optimal range before the incidence of colds & flus start to increase.

To elevate levels faster, patients often are prescribed a high-potency, once-weekly dose of 50,000 IUs. But again, what you get from the pharmacy is the inferior D2 form. Fortunately, I found a company who makes an equally potent product of the D3 form that is also much cheaper!

Looking for a high-dose Vitamin D3 supplement?

Zahler’s high-dose 50,000 IU Vitamin D3 conveniently provides all the vitamin D you need for a week in a single pill and can also be used to megadose more often when acutely ill. This supply will last two people over a year!

Order Zahler’s high-dose Vitamin D3
vitamin-d-levels-chart-25-hydroxy-d-optimal-deficient-cancer-excess-ng-ml

Get your Vitamin D Level Checked
Since a vast majority of the population is highly deficient & the risk for toxicity with practical dosing is relatively low, you can safely start supplementing to raise your level without testing. However, testing for your actual vitamin D level can inform you if you are dangerously deficient so you can be more aggressive with your dosing to increase levels faster. In addition, testing allows you to individualize & ascertain what dose of vitamin D your body specifically needs to be in optimal range. Note, there are different types of vitamin d level testing, so make sure you seek advice from a qualified healthcare professional that will order the right one.

Contact me today if you would like to get your Vitamin D Level checked for $60

Proffesional Pharmacist Photo

David C. Morcom, PharmD.
Doctor of Pharmacy & Certified Herbal Specialist
Integrative Wellness Fx
David C. Morcom, PharmD. Doctor of Pharmacy & Certified Herbal Specialist Dr. Morcom is a practitioner of Functional Medicine fusing traditional herbalism with his knowledge in pharmacology, pathophysiology & the newest research in herbs & nutrition Dr. Morcom is certified in Medication Therapy Management (MTM), is a Certified Herbal Specialist & has specialized knowledge in Bioidentical Hormone Replacement Therapy. With an integrative approach, he enjoys assisting patients achieve optimal health using a range of herbs and nutritional supplements as his medicinal allies. He has a strong dedication to patient care and is driven by the fulfillment he receives from helping others.

References:
Adrian F Gombart. “The vitamin D–antimicrobial peptide pathway and its role in protection against infection” Future Microbiol. Nov 2009; 4: 1151.

Bjelakovic G, Gluud LL, Nikolova D, Whitfield K, Wetterslev J, Simonetti RG, Bjelakovic M, Gluud C. “Vitamin D supplementation for prevention of mortality in adults” 2011 Jul 6;(7):CD007470.

Forrest KY1, Stuhldreher WL. “Prevalence and correlates of vitamin D deficiency in US adults.” Nutr Res. 2011 Jan;31(1):48-54.

Michos, E. Blumenthal, R. “Vitamin D Supplementation and Cardiovascular Disease Risk.” Circulation.2007; 115: 827-828.

 

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The Cause of Heart Burn, Reflux & Gastritis Is Not What You Think

The cause of gastrointestinal distress & inflammation is not the “too much acid” culprit everyone thinks it is…it’s actually quite the opposite!

Post-Lack-of-Adequate-Stomach-Acid1Approximately 10 to 20% of the U.S. Population have trouble with indigestion, reflux & heart burn due to:

  1. Insufficient Stomach Acid
  2. Lack of Digestive Enzymes in the Modern Diet 

Confused? Isn’t it common knowledge that TOO MUCH stomach acid is what causes these problems? Let me explain why it’s the reverse that is actually true.

Insufficient Stomach Acid:

If one does not produce enough hydrochloric acid to be able to digest the foods they eat, the foods actually stay in the GI tract for longer than they should leading to putrefaction of the undigested food. This internal “rotting” produces numerous organic acids which are the true root of heart burn & indigestion. Acid-suppressing drugs alleviate symptoms because they neutralize these organic acids. However, they only exacerbate the underlying problem by increasing alkalinity of the stomach which leads to a reduction in nutrient absorption and a whole host of other problems.

Digestive Enzymes:

Traditionally, the foods that you eat contain in them the enzymes that are necessary for their own digestion. The processed foods that most people sustain themselves on, however, are completely deficient of these crucial enzymes & this is the big problem. Enzymes act as the biochemical machinery that break down the proteins, fats & carbs that we ingest, and provide numerous other roles in controlling inflammation & other metabolic processes. While our bodies can make many of these enzymes endogenously, this can be strenuous for the body if we do not also get enzymes from our diet.

Fruits such as papaya & pineapple, leafy-green vegetables, apple cider vinegar & other raw foods are the best sources of these enzymes. It is important that these foods be eaten raw because enzymes are very sensitive to heat & can be easily destroyed by the cooking process.

Holistic Treatment:

If the absence of sufficient quantities of acid & enzymes is the problem, than the solution is to simply replace these through diet modification, stress management and nutritional support & supplementation.

Taking digestive enzymes & nutritional supplements that stimulate acid secretion with each meal is the start. This corrects the deficiency and takes pressure off the stomach in order to give it the time & energy it needs to heal itself. This by itself can do wonders for one’s condition if there is no ulceration or damage already done to the gastrointestinal lining. In this case, herbs/supplements to reduce this inflammation & aid in healing of the GI mucosa will be necessary as part of treatment.

Please contact me today if you would like more in-depth guidance on a similar condition or would like to get my recommendation on the highest quality supplements with the most research to address these specific issues.

Health & happiness,

David C. Morcom, PharmD.
Doctor of Pharmacy & Certified Herbal Specialist
Integrative Wellness Fx

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Insomnia: Understanding Melatonin & Sleep Hygiene

723_0_insomnia man 723x482Even when we’re not at work, we’re on the clock – our biological clock, that is!

Our circadian rhythms are 24-hour cycles of physiological, mental & behavioral changes that influence our sleep-wake patterns, hormone production, hunger & even cell regeneration. By learning how to live in accordance with our own natural rhythms, we can normalize our sleep patterns leading to increased vitality & health.

The key to doing this is understanding how the chronobiotic hormone, melatonin, works in the human body

Melatonin synchronizes our internal ‘biological clock’ to the stimuli of the external world, giving our bodies clues to what time of day it is & when to perform particular physiological functions. When nightfall approaches, melatonin starts its release by the pineal gland causing increased tiredness eventually leading to sleep.

However, melatonin production only occurs in darkness & is directly inhibited when light hits the retina of our eyes. Therefore, you can see why modern electricity & lights are so disruptive to maintaining our natural circadian rhythms.

How to Optimize your Melatonin Levels:

  • Sleep in COMPLETE darkness. Even the slightest bit of light in your bedroom can interfere with your biological clock & hinder melatonin production. Without melatonin, we cannot enter the deeper stages of sleep such as REM that are so incredibly restorative to our bodies & minds.
  • Avoid watching TV or using the computer in the evening, at least an hour or so before bed. These devices trick your brain into thinking it’s still daytime hindering melatonin secretion which normally begins between 9 and 10 pm.
  • Always go to sleep before 1-2 am. Have you ever been really tired but then suddenly got a boost of energy allowing you to stay awake? This “second wind” is actually the body releasing cortisol — which unfortunately, directly inhibits the production of melatonin and thus interferes with sleep quality & onset. “Nocturnal” sleepers who stay up past this time have been shown to need more sleep yet feel less restored on arising. Reduced melatonin secretion is why!
  • Get sunlight right in the morning after waking. Your circadian rhythms need ten to fifteen minutes of bright light in the morning to synchronize itself. This will reduce grogginess during the day & make it easier to sleep at night!
  • Make sure you get enough sun exposure daily. Natural sunlight boosts the production of our “happy hormone”, serotonin, which in turn is used to produce melatonin at night. So if we don’t get enough sunlight during the day, we won’t produce enough melatonin at night!

Did you know that melatonin has numerous anti-aging properties, is one of the body’s most potent antioxidants and provides protection against cancer & cognitive decline, as well? But did you know that as we begin to age, we inescapably begin to produce less of this vital hormone?

Many times, lifestyle modification alone cannot increase melatonin levels enough to reap all the benefits of a good night’s sleep. Especially if more advanced in age, melatonin supplementation should be considered.

Melatonin Supplementation:

  • Take 30 to 45 minutes before bed.
  • More is not necessarily better! The typical dose is 3 to 5mg. But many people need nearly 10mg & many others need less than 1mg. Studies have confirmed that when taking more than your body needs, it can actually disturb sleep when the abnormally high melatonin concentration rebounds back downward. So please start low & begin to taper up from there.
  • Do not take if already too late in the night. Like many other sedatives, this increases the chance of experiencing drowsiness the next morning. It has also been shown that melatonin supplementation is less effective if taken at a time when the body has started producing its own already.

Other common uses:

  • Jet Lag: Reset your biological clock by taking melatonin right before bed (10 to 11pm) for the first couple of nights in the new time zone.
  • Reduce nighttime awakenings: Do you often wake up in the middle of the night even after using hypnotic medications to fall asleep? Consider adding melatonin to your sleep regimen for improvement.

Ultimately, melatonin orchestrates the shift from the action-oriented nature of the waking world to the rejuvenating potential of the realm of sleep. Are you maximizing this rejuvenating potential?!?

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Natural Treatment: The Common Cold

The Cold & Flu season is coming upon us…learn how to protect yourself naturally & effectively below!

Echinacea_Prairie_Splendor

Often times, patients will wait until their symptoms become unbearable & then attempt to use over-the-counter (OTC) drugs to alleviate their symptoms. But did you know that there are supplements you can take that will actually reduce the overall duration & severity of your cold as well?

There are three different approaches to combatting the common cold:

  1. Treating the symptoms (runny nose, sore throat, congestion, cough, fever, etc.)
  2. Killing the viral/bacterial pathogen
  3. Boosting the immune system’s ability to overcome the illness itself

I would like to focus on natural products that been shown to boost immunity & some that have antimicrobial properties as well!

Echinacea/Elderberry/Astragalus/Andrographis:
These are the most commonly used herbs for stimulating the immune system. These herbs work by proliferating & activating the white blood cells that ultimately destroy invading pathogens. Some, like elderberry, have direct antimicrobial effects in addition. Clinical studies have shown these herbs to reduce both the severity & duration of the common cold.

Oregano Oil – The “Natural Antibiotic”:
A surprisingly potent & effective remedy with broad-spectrum antimicrobial activity. This means it kills bacteria, viruses, fungi & parasites alike! This is my favorite remedy of the season, especially for sore throat. Take just 2-3 drops in a mouthful of water; swish & gargle for a couple of minutes & swallow it down. Daily dosing is fine for prevention, but if acutely ill, repeat every few hours.

Vitamin C & Zinc:
Both of these nutrients help maintain a healthy immune system & may reduce cold duration. Additionally, zinc has intrinsic antiviral properties that prevent viral replication & attachment to cells in the nasal passages. And by reducing histamine & other mediators of inflammation, zinc can also diminish many upper respiratory tract symptoms. The key to using these nutrients is to dose them in sufficient quantity & frequency every couple of hours throughout the day. Lozenges are great for this purpose.

Vitamin D:
Did you know that vitamin D influences the expression of over 200 genes & is essential to a healthy immune system?! Most people today do not get nearly the amount of daily sunlight necessary for optimal vitamin D levels. This is why supplementation in the months leading up to winter is so important. Depending on the level of deficiency, individuals should take 5-10,000 IUs of vitamin D per day starting at least 2-3 months before the winter season begins. Clinical data shows that higher vitamin D levels are associated with a decreased risk of contracting a seasonal viral infection. There is also some evidence that taking a mega-dose upwards of 50,000 IUs can be used to boost immunity during an active infection.

Probiotics:
Probiotics are defined as living microorganisms that confer health benefit to the host when administered in adequate amounts. By ingesting lots of “good” microorganisms, this prevents “bad” ones from taking over. This delicate balance in our gut is essential to maintaining a healthy immune response & preventing infections in the first place. Take on an empty stomach, otherwise potency will be reduced due to acid destruction.

Probiotics During/After Antibiotic Therapy:
Antibiotics don’t just kill the bad bacteria…but the good ones, too! The resulting microflora imbalance weakens the immune system & puts patients at increased risk for reinfection in the future. That’s why it is so important to supplement with probiotics for a couple weeks after any course of antibiotics. And here’s a tip, supplementing with probiotics during antibiotic therapy can reduce many of the gastrointestinal side effects (nausea/diarrhea) as well! To do this most effectively, one should take their daily probiotics 2 hours before or 3-4 hours after their antibiotic dose. Because of this, I often recommend taking probiotics at night before bed.

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With all the natural remedies listed above, it is important to take aggressive action promptly when the viral count is still relatively low & symptoms are mild. That means taking frequent & high doses immediately upon experiencing the beginning stages & symptoms of a cold. This is why I always recommend to have a few of these supplements ready at home for use…especially during the winter months!

*For more information on dosing, which specific combination of products are right for your condition or if you’d like to order some of the above mentioned supplements at a discount, please contact me here.

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Treating Insomnia Naturally

insomnia1Difficulty falling and staying asleep has become an increasingly commonplace problem in modern life with almost 20% of the adult population estimated to have some form of insomnia. Sleep is the master mechanism by which we restore our bodies & minds from the stresses of the day, thus it is no surprise that the consequences of poor sleep are so varied and far-reaching.

Insomnia Increases Disease Risk & Exacerbates Existing Conditions:
Insomnia can lead to elevated levels of pro-inflammatory chemicals and “stress hormones” like cortisol contributing to an array of conditions:

  • Weight Gain & Diabetes
  • Weakened Immune System
  • Osteoporosis & Arthritis
  • Chronic Pain (hypersensitivity)
  • Inflammatory Bowel Disease
  • Heart Disease
  • Depression & Anxiety

Despite the widespread consequences, conventional treatment options for insomnia remain far from ideal. In fact, a recent controlled study revealed that eight of the most commonly used sleeping pills are linked to a surprising three-fold increased risk of death and a significant increased risk of cancer.  Insomniacs are already at increased risk for disease as it is, but with this new study, it seems that even if these medications effectively induce sleep, they aren’t allowing the restorative Stage 4/REM sleep necessary for true rest & restoration.

These alarming findings, on top of the already known side effects and potential for abuse, highlight the need for patient alternatives to manage insomnia. Thankfully, there are many natural supplements & herbs that are effective at inducing sleep with less risk & fewer side effects.

Valerian Root:
Valerian is one of the most common sedative herbs used for sleep, and modern research on its mechanism of action elucidates why. Like many hypnotic drugs, valerian stimulates the GABAergic neurotransmitter system which reduces brain activity allowing users to fall asleep more easily. Unlike these drugs however, valerian increases the percentage of time spent in slow-wave sleep, thus increasing sleep quality as well. Evidence also suggests that valerian lacks the mood-altering & negative cognitive effects demonstrated by similar hypnotic drugs. Efficacy increases with continued use so valerian should be used for at least 2 weeks for best results.

Kava Kava:
Kava has been used as a ceremonial drink in the Pacific Islands for hundreds of years and is best known for its relaxing qualities. Several studies indicate that kava may be useful in the treatment of anxiety, insomnia & other related nervous disorders. Kava acts on GABAergic receptors much like valerian, except the sedative effects are experienced much more quickly. This makes kava a great option for occasional sleeplessness and can even be used for panic attacks in higher doses.

Passionflower:
One of my favorite herbs native to Texas, passionflower is best known for its sedative & anxiety-reducing effects. In herbalism, passionflower is not usually used by itself to treat insomnia, but is added to many sleep formulations for its synergism with other herbs.

Magnesium, Calcium & other Minerals:
Because of their alkaline nature, minerals are nature’s way of counteracting the acidic environment that is the cause of most muscle tension. A delicate balance of electrolytes — sodium, potassium, calcium & magnesium — is necessary for proper muscle function. Magnesium in particular helps relax the muscles, calm the nerves, and thus helps induce sleep. Magnesium also decreases the release of cortisol which is a common cause of sleep disruption.

*If you are taking a mineral supplement already, try taking it at night instead to take advantage of its beneficial effect on muscle relaxation & sleep!

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Like in nature itself, herbs & nutrients usually work better in combination than by themselves. This is why I recommend a product called, “MyoCalm P.M.” by Metagenics. Containing many of the herbs & mineral mentioned above, it uses a synergistic blend of calcium, magnesium, valerian, passionflower, lemon balm & hops to support relaxation & sleep. Please ask our wellness experts at Dougherty’s for more information on this & similar products for sleep.

In the next article in our series on insomnia, I will be discussing, “The Importance of Melatonin & Sleep Hygiene.” Utilizing this practical knowledge & advice, we can begin to live in better alignment with our natural circadian rhythms (biological clock) — maximizing our restorative sleep at night AND our energy levels during the day!

“There is only one thing people like that is good for them; a good night’s sleep.”

~ Edgar Howe

*Disclaimer: These statements have not been evaluated by the Food and Drug Administration. Information and advice is based on available research and my own personal clinical experiences. As always, please consult your physician, pharmacist or other qualified health professional before taking any nutritional supplements or herbs, especially if you’re currently taking any medications.