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Latest Wellsource Blog:  Benefits of the Ice Bath

Note from Dr. Wendy Wells

The healing power of nature is limitless!! The healing power of water, such as a warm bath or ice bath! Our body craves the nurturing of healthy food, walking in a beautiful forest, soaking in the sunshine.

Latest wow story I read about nature is about bees. The sound of bees buzz is in the key of C, 270Hz, and turns out this sound is healing and even curing for those suffering with PTSD. Amazing!

Be well! and Let's LIVE FABULOUSLY!

Did You Know?

Artichoke was once popular with the ancient Greeks and Romans. It has been used for centuries as both a food and a medicine.

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Headaches - overview and natural options

Have you ever had pain in your head? A headache is a common health complaint that can vary in many ways. They can last for minutes to day and be mild and annoying to extremely painful and disabling. The more severe the headache, the more likely additional symptoms will occur. These can include nausea, vomiting, diarrhea, visual disturbances, concentration difficulties, etc.

What is a Headache?

A headache is when nociceptors, pain-sensing nerve endings, of the trigeminal nerve are stimulated. The trigeminal nerve is one of the twelve cranial nerves which directly connect to the brain. It sends sensory information (touch, pain, temperature, and vibration input) in the head and neck to the thalamus. The thalamus is the sensory relay station of the entire body. Depending on the severity of the headache, other parts of the brain may get involved and cause other symptoms just as nausea or vomiting.

Headaches can vary in intensity and duration. Some people may get a headache once or twice a year, while others can have a headache fifteen days or more every month. The pain can last for minutes to hours or days in severe cases and can vary in pain level. It can feel dull, achy, throbby, stabby, pulsing, or like an incredible pressure inside your head. The pain can be in a small localized location, or it could involve the entire head.

Anyone at any age can experience a headache, but women are three times more likely to experience a migraine. Certain headaches also seem to have a hereditary component as they can be passed down through families.

What are the Main Causes of Headaches?

There are many causes of headaches. One of the most common causes involves stress. Mental or emotional concerns can trigger headaches. Stress and tension in the body can also cause pain which can lead to a headache. Headaches can also be caused by not drinking enough water, ingesting certain foods you are intolerant to, smelling specific scents, or not eating regularly. Hormone imbalances can cause headaches, often these are cyclical. Nutrient deficiencies in minerals such magnesium or B vitamins can be causative. Toxic overload from gut microbiome imbalance or chronic constipation, liver and gallbladder stagnation can cause headaches. Alcohol, especially red wine, smoking, and a lack of sleep can also lead to head pain.

Additionally, medical conditions can be a cause of headaches. Sleep apnea has been shown to be a cause of repeated morning headaches. Arthritis in the neck or temporomandibular joint (TMJ) dysfunction or old musculoskeletal injuries from sporting or car accidents can also be contributors. Brain tumors, stroke, and withdrawal from addictive studies can also cause headaches.

What are the Main Types of Headaches?

There are several different types of headaches, and the most common is tension-type headaches.

  1. Migraine - these are typically recurring attacks of moderate to severe pain which may be pulsing or throbbing on one side of the head. Untreated attacks can last from 4 - 72 hours, and symptoms can include nausea, vomiting, visual disturbances, and increased sensitivity to light, noise, and odors.
  2. Tension-type headaches - These are the most common, and they can occur for ten or more days in a month.
  3. Trigeminal autonomic cephalgias (including cluster headache) - these headaches are generally on one side of the face with severe pain in or around the eye. Other symptoms can be a red and teary eye, drooping eyelid, and runny nose. Headaches can differ in duration and frequency which can occur daily for weeks, or be pain-free for months. Cluster headaches fall under this category and, though painful, are generally less.
  4. Miscellaneous primary headache - This type includes headaches not included in the previous categories. Chronic daily headaches, “brain freeze” headaches from cold foods, and more fall under this.

Natural Therapy Options!

Avoid triggers. If you’ve had headaches before, you may be able to identify certain triggers. Food ingredients like monosodium glutamate (MSG), chocolate, some cheeses, yeast, processed meats, some fruits, etc., may trigger a headache in some people. Prevention can be as simple as avoiding these foods. When dietary adjustments aren’t enough, there are other things you can consider.

Prevention. Research shows there are several nutrients that can be added to help prevent headaches and migraines.

  • Vitamin B2 (riboflavin) is used in cellular energy production and can help support energy stores in the body.
  • Magnesium is involved in over 300 chemical reactions. Regarding headaches, it helps balance nerve signaling. It can also help relax muscles, including vascular tone, which is helpful.
  • Coenzyme Q10 (CoQ10) is also critical for energy production in the cells, and it is an antioxidant that can decrease the inflammatory part of headaches.

Botanical Therapies

  • Feverfew (Tanacetum parthenium) is often thought of when considering natural therapies to help with headaches. In studies, feverfew has been shown to reduce the frequency and intensity of headaches when taken daily.
  • Butterbur (Petasites hybridus) is an anti-inflammatory herb shown to help reduce headache frequency and symptoms. Butterbur must be specially processed to remove pyrrolizidine alkaloids in it which can be dangerous when ingested.
  • Curcumin, a polyphenol isolated from Curcuma longa (turmeric). When paired with omega-3s or CoQ10, it has been shown to be more effective than when taken alone.

Stress Management. Stress is a primary cause of headaches, and there are many ways to help lower stress in today’s fast-paced world. Exercise is one way to do this. Yoga has been shown to be helpful in reducing headache frequency and intensity. Taking time to breathe deeply for five to ten minutes a few times a day can also be helpful. One technique called progressive muscle relaxation can be used specifically for headache prevention. It involved progressively and slowly contracting and relaxing muscles body region by body region.

Soft Tissue Therapies. Getting some body work done can also help relieve muscle stress and tension which can trigger a headache. Massage especially can also help reduce stress. Chiropractic care can also be helpful by aligning the skeleton which can help relieve tension in the body’s tissues. Last but not least, acupuncture can also help prevent and treat headaches.

To Wrap It All Up…

Please note if you ever experience a headache that you would classify as “the worst headache of your life”, head to the emergency room immediately. Generally referred to as a thunderclap headache, this can be a sign of a life-threatening condition. A severe headache with neck stiffness also requires medical attention. Finally, if you experience a headache that occurs after a head injury or also have a rash, fever, or sleepiness accompanying your pain, you should seek medical attention right away.


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Getting to the Heart of Artichokes

Cynara scolymu, more commonly known as artichoke, is a plant native to the Mediterranean region. Artichoke, being popular with the ancient Greeks and Romans, has been used for centuries as food and medicine. In modern times, it is cultivated around the world. The artichoke plant can be broken down into several parts including the globe. The globe of the plant is edible before it blooms. It’s known to support the digestive system by increasing bile flow. Artichoke also helps promote detoxification by protecting the liver from damage. It can also be useful for dietary deficiencies such as low levels of Vitamin C and iron.

Research supports its wide variety of traditional uses. Studies show it may be supportive of maintaining healthy blood sugar. Artichoke is also helpful for the cardiovascular system which can be helpful for many conditions. It’s been shown to have a positive effect on cholesterol levels as it inhibits cholesterol formation. Additionally, artichoke contains compounds such as cynarin which may help prevent the formation of plaque in the arteries. It is also a potent anti-inflammatory and the extract may help prevent headaches though much more research needs to be done.

Overall, if you suffer from gut or heart problems, this food may be for you.

Though it’s important to note, artichoke is known to cause flatulence, which can be an unpleasant effect. Artichoke also has a slightly bitter taste, and it can be found canned or fresh at your local grocery store. Eating artichoke occasionally as a food is generally well-tolerated though allergic reactions are possible. If you prefer a supplement form, it can be found in an extract to help concentrate the herbal benefits. Artichoke supplements should not be used by pregnant or nursing mothers as safety data is limited. Also, those with severe liver or kidney disease should consult their doctor before adding artichoke to their daily regimen.


Artichoke Pizza on Fathead Dough

If you haven’t tried it before, artichoke pizza is a culinary must! This recipe is easy to follow and can be made on your favorite pizza dough. If you don’t have a favorite yet, feel free to try this 20-minute fathead dough recipe. It tastes great with artichoke, or it can be used later with your favorite pizza toppings.

Prep: 35 Min. Cook: 22-25 Min. Rest Time: 30 Min. Total: 1 Hr. 20 Min. Servings: 8

Artichoke Topping Ingredients

  • 1/2 to 1/3 cup shredded fresh mozzarella
  • 1 can artichoke hearts, drained and cut into 1/2-inch slices
  • 2 1/2 Tbsp extra virgin olive oil
  • 1 1/2 Tbsp lemon juice
  • 1 tsp Italian herb seasoning
  • 1/4 tsp dried parsley
  • 1/4 tsp fine salt
  • 1/4 tsp garlic powder
  • 1/4 tsp black pepper

Fathead Dough Ingredients

  • 1 1/2 cups shredded mozzarella cheese
  • 2 tbsp cream cheese (cut into cubes)
  • 2 large eggs (whisked)
  • 1/3 cup coconut flour

Additional Toppings to Serve

  • 1-2 Tbsp fresh basil leaves
  • 1/4 tsp chili flakes (optional)

Artichoke Pizza Instructions

  1. Place the ingredients for the marinade in 1 bowl, mix well, taste, and adjust the seasoning if needed. Place the artichoke slices in the bowl and toss them gently in the marinade. Set aside, allow to rest for 30 minutes while you make your dough.
  2. Once your dough is baked, top it evenly with mozzarella cheese, artichoke slices, and the marinade. Finish with freshly ground black pepper and a sprinkle of grated parmesan (if desired).
  3. Bake for approximately 10 minutes until the cheese and crust are nicely browned.
  4. Remove from the oven and allow the pizza to cool for a few minutes before adding fresh basil leaves. Slice and immediately serve.

Dough Instructions

  1. Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet or pizza pan with parchment paper.
  2. In a large bowl or food processor, mix the eggs and coconut flour. A food processor is the best way to go if you like a fluffier crust.
  3. In a medium bowl, combine the shredded mozzarella and cubed cream cheese. Microwave for 90 seconds, stirring halfway through. Stir again at the end until well incorporated. The cheese can also be melted together in a double boiler on the stove instead if you would prefer.
  4. Next, add the melted cheese to the flour mixture. Process in the food processor or knead with your hands until the dough becomes streakless and uniform. If the cheese hardens before it fully mixes, you can microwave it for 10-15 seconds to re-soften everything.
  5. Spread the dough onto the lined baking pan or pizza peel to 1/4" or 1/3" thickness, using your hands or a rolling pin over a piece of parchment paper. Use a fork to put holes through the crust and prevent bubbling.
  6. Bake for 6 minutes. Poke more holes in any places where you see bubbles forming. Bake for another 6 minutes, until the crust is lightly golden. The crust will go back in the oven later with your toppings so be sure the crust isn’t too dark or it will burn later.


  • Leftover pizza tightly and store in the refrigerator for up to 1 day or freeze for up to 3 months. Thaw and reheat in the oven the frozen pizza leftovers until nice and crispy.
  • This crust can also be made with almond flour. Use 1 egg instead of 2 and use 3/4 cup almond flour instead of coconut flour.
  • If you like your cheese brown, put your pizza under the broiler for 1-2 minutes before serving.
  • You can always add other toppings to this pizza as well. Like all recipes, feel free to make it your own.


Feverfew for the Pain in Your Head

Traditionally feverfew (Tanacetum parthenium) has been used for supporting digestive health, dealing with head pain, asthma, muscle cramping, psoriasis, and treating the common cold. Nowadays, feverfew is often most well-known for its ability to help relieve migraines. Native to Asia, this plant now grows throughout the world. Feverfew is an aromatic plant and is often confused with chamomile as both plants have small white flowers with yellow centers. It should be noted that feverfew has more feather-like leaves than chamomile and is often the best way to tell the two apart.

Sesquiterpene lactones are compounds found in feverfew, and these are what researchers believe contribute to feverfew's actions in the body. Feverfew is a potent anti-inflammatory herb, and it also helps relax smooth muscles; this effect can help with abdominal cramping and support better blood flow. It may also have a mild relaxing effect, and it appears to be useful as an insecticide. Feverfew is generally used for fevers and arthritis in addition to headaches.

The plant can be taken as a supplement, or you can easily grow it in your garden. If you have access to the plant itself, a traditional dose of eating 2-3 leaves, dried or fresh, daily can be used. It is also available in capsules. Research shows 100–300 mg of a feverfew supplement containing 0.2–0.4% parthenolide between 1–4 times daily may be helpful for migraines. Feverfew is also available as a tea or tincture. Use this with caution if you have allergies or use blood-thinning medications. Do not use feverfew if you are pregnant.


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Energize Your Cells with Coenzyme Q10

Coenzyme Q10, more commonly known as CoQ10, is an essential cofactor necessary for human health present in all tissues. Discovered in 1957, CoQ10 is similar in molecular structure to some vitamins, but it can be made in the body. This molecule is highly concentrated in organs such as the liver, heart, kidney, and other organs with high cellular activity.

CoQ10 is an important part of cellular metabolism. Mitochondria, the powerhouse organelles of the cell, use it to create energy. It is also a potent antioxidant that helps prevent damage from reactive oxygen species (ROS). With older age, CoQ10 has been shown to decline as your body can't produce it as efficiently.

Deficiencies of CoQ10 have been associated with diseases such as Alzheimer's, Parkinson's, heart failure, migraines, chronic kidney disease, and more.

If you prefer to add more CoQ10 to your diet, you can get CoQ10 by eating oily fish, organ meats such as liver, and whole grains. Regarding supplements, there are two forms of CoQ10 on the market called ubiquinone (the oxidized form) and ubiquinol (the reduced form). Of the two, ubiquinol is more easily absorbed though, in general, CoQ10 is difficult for the body to absorb.

The average recommended dose is 200 mg taken twice a day with meals with varying amounts of dosing and frequency have been used in research studies. CoQ10 has shown benefit for those who are taking statin medications as it may help lower side effects such as muscle pain. It is also recommended for people with cardiovascular disease.


Intravenous Therapy For Nutrition and Hydration

Most of us have heard before that you are what you eat. In some cases, people aren't able to eat foods in adequate amounts or even at all due to injury or disease. For instance, damage caused to the intestinal tract via Crohn's or ulcerative colitis can severely impair the gut's ability to absorb nutrients. Major burns, acute kidney injuries, or even those who have a chronic alcohol use disorder can benefit from IV therapy. Additionally, the human body can only live so long without proper nutrition and hydration, so IV therapy is a tool that can help bridge this gap.

Also known as vitamin drips, these generally consist of a saline solution bag with additional nutrients added. Vitamins such as B vitamins and vitamin C, minerals such as zinc or magnesium, electrolytes, and other nutrients can be used. In a medical setting, medications may also be added. Once the IV bag is prepared, a small needle is used to puncture a vein in your arm. The needle is retracted leaving a small catheter in place where the fluids can flow directly into your blood vessels. Once set, you can relax on a chair or couch while the drip is going on.

Vitamin drip bars are becoming more popular around the country. One popular IV is called the Myers Cocktail. People may use a vitamin drip to help recover from jet lag, a hangover, food poisoning, a workout, or to support healthy glowing skin. IV therapy can also be helpful with morning sickness, fatigue, dehydration, headaches, and more. These can cost $200 or more depending on where you go. If medically necessary, insurance may cover IV therapy. It's important to remember, although this is a more invasive medical procedure, it may be beneficial for certain health concerns. As always, speak with your Dr. Wells to find out if IV therapy is right for you.


The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.

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