Greetings!
I hope this email finds you and your loved ones safe and healthy. I know that this unprecedented time comes with many challenges, but I trust you are finding your silver linings along the way. For me, it has been a complex roller coaster of emotions, ranging from panic and grief to gratitude and deep connection. More than anything, this time has offered an opportunity to
refocus on what is most important to me: relationships and health.
In an effort to support YOUR optimal health and wellness, I am sending along this
jam-packed love letter
of sorts to provide and update reliable information on COVID19, as well as resources and tips for how to stay healthy during this time.
Scroll down to find
:
- Info and FAQs on telehealth
- My new blog on 8 Steps for Optimizing Immune Health and Stress Resilience
- My video tips for managing stress, anxiety, and sleep challenges
- COVID19 prevention strategies
- Best up-to-date COVID19 websites
- Resources on natural medicine and COVID19
- My favorite online workouts
- Links for inspiration and bravery
- More resources for meditation, anxiety, & sleep
Wishing you excellent health and many silver linings,
Aimée
|
|
|
Telehealth is Here and Its Awesome!
|
I am currently offering all visits remotely via secure video, with exceptions made for necessary examination on a case-by-case basis. Phone consults are also available.
Whether you need shelter-in-place stress/anxiety/sleep support, an individualized plan for immune resilience, or if you just FINALLY have time to focus on your chronic health issues,
telehealth is a secure, easy and effective
solution that's available NOW.
Telehealth FAQs:
How/where are the appointments?
Appointments are hosted using a secure (HIPAA compliant) platform called Doxy. It is very easy to use. Directly after you schedule, we will send you the details for how to log-on for our appointment.
Are visits similar to an in-person appointment?
Yes! You can expect the same quality of care! Test kits can be drop-shipped to your home including: blood spot testing for food sensitivity, thyroid, hormones, lipid panel, blood sugar as well as stool/breath/urine testing and adrenal testing.Lab results and treatment recommendations can be shared electronically.
How do I get supplements?
Supplements can be shipped to you directly via
my online dispensary, Fullscript
. It is also possible to pick up supplements during office hours, bagged for you by the door, on Mon, Tues, and Thurs 9a-12:30p, and 1:30p-5p.
How much does it cost?
Costs are the same
as in-person appointments - pricing structure has not changed! That being said, I realize that these are challenging financial times for all of us. I invite anyone who wants care but finds it cost-prohibitive to
reach out to discuss options.
When are office hours?
My hours have changed due to my new job as a 6th grade teacher!! I am seeing patients Tuesdays, Wednesdays, and Thursdays. Additional days/times
can be arranged if needed
.
How do I schedule?
Simply request phone or video when you
schedule online.
Once the request is accepted, you will give Glynis your payment information to prevent the need to exchange credit cards or cash. You will only be charged after the visit.
|
|
|
VIDEO TIP #1: Telehealth, CBD, and Thich Naht Hahn Meditation
|
|
VIDEO TIP #2: Favorite Shelter-In-Place Supplements for Stress and Anxiety
|
|
VIDEO TIP #3: Nighty Night! Sleep Hygiene, Legs Up the Wall, and Melatonin
|
|
8 Ways to Optimize Immune Health
& Stress Resilience
by Dr. Aimée Shunney
You’re social distancing. You’re washing your hands. You’re NOT stockpiling toilet paper. Excellent.
Wondering what else you can do to support your health and the health of those you love (as well as those you don’t know but share your community with)? Turns out that some of the best steps we can take while healthy and asymptomatic are those that support immune resilience and a healthy stress response. Naturopathic medicine specializes in this! Supplements can help, too, but keep in mind that there is no magic potion or cure. Instead, we can use nutritional supplements* along with dietary and lifestyle choices to build a foundation of health that makes us more likely to stay healthy and adapt to the changing world around us.
1. DIET – Eat a whole foods anti-inflammatory diet full of vitamins and minerals (leading to less need for supplements!). Choose a rainbow of fruits and vegetables, including fermented veggies that support the gut. Daily protein and lots of good quality fat – fish, olives, avocado, coconut (and their oils), nuts and seeds, full fat dairy if you tolerate it. Antiinflammatory spices like garlic, ginger, turmeric, and rosemary perk up your meals while supporting health. Other nutritional superstars include antioxidants from berries and beans, and sulfurophanes from cruciferous veggies.
2. EXERCISE – Regular moderate exercise supports a healthy inflammatory response while being a great stress reliever & mood booster. Do not overtrain, as it will actually dampen your immune response. Getting into the forest or out in nature has its own unique benefits as well.
3. SLEEP – Do I have to sleep in? Said no one ever (except my 12 year old, but that’s another story). If you can, sleep in a bit. You deserve it! Restful recuperative sleep is crucial for a healthy stress response and for an immune system that’s ready to flex. It also helps you be nice to your cell mates - I mean, family.
4. STRESS MANAGEMENT – I don’t have to tell you that this is HUGE. All of the above helps, but it is imperative that we make time for specific activities that quiet and soothe us – meditation, music, mindfulness classes, prayer, watching a funny movie, making love – or hugging!!! Touch is crucial, and a reason we worry so much about our friends and family who are alone now. Reaching out via Facetime, Zoom, or Skype can help you AND them. And don’t forget our furry friends. They’re SO HAPPY we’re home! I hear that there are next to no foster animals available right now. That is a beautiful thing (see silver lining section below).
Many supplements and herbs can support a healthy stress response, including
full spectrum hemp oil with CBD.
It can help us manage our stress, decrease our anxiety, and improve sleep quality – all of which are vital to maintain peak immunity. I am a big fan of
www.pluscbdoil.com
. A green softgel (or two) at night can help sleep, and 1-2 in the morning can help with anxiety. Reach out if you want to talk more about CBD product selection and dosing, as it can be challenging to find your sweet spot.
5. SUPPLEMENTS TO REDUCE FREQUENCY/DURATION OF COLDS & FLUS
The Fantastic Four should be in your toolkit at all times as they support virtually every aspect of health. They have also been shown to enhance resistance during cold and flu season.
- Fish oil - 2000mg of EPA and DHA combined daily.
- Probiotics - I am a fan of spore-form probiotics that promote diversity of the microbiome. Spores also do not require refrigeration and can be taken with food, making them an easy convenient choice.
- Multivitamin - Better to take a one/day than one of a six/day. Be honest about how much you’ll take, and then choose a product accordingly.
- Vitamin D - Is especially crucial now for its known anti-viral actions. Since it’s winter, most of us can do with extra D, so 5000IU of D3 is a reasonable dose. Keep in mind that this is NOT a maintenance dose for most people, and after 2-3 months, you will want to test your levels or reduce to 2000IU.
6. SUPPLEMENTS TO AVOID DEFICIENCIES THAT COULD MAKE YOU MORE SUSCEPTIBLE TO VIRAL ILLNESS AND RESPIRATORY INFECTIONS
- Vitamin C - 500mg at a time, 1000-3000mg daily. Foods high in C include red pepper, citrus, broccoli, and sweet potatoes.
- Zinc - 15-30mg. Foods high in zinc include grass-fed meats, oysters, pumpkin seeds, and chicken.
- Vitamin A - 3000-10000IU retinyl palmitate, not beta-carotene. Foods high in Vitamin A are cod liver oil, eggs, orange and yellow fruits and veggies, and dark green leafy vegetables.
- Selenium - 200mcg. Eat your brazil nuts!
- Glutathione - or one of its precursors, NAC. Glutathione is the master antioxidant in our body, and being able to manage oxidative damage is a crucial part of immune resilience. If using glutathione, stick to forms that have been shown to be bioavailable. Setria is the only brand whose oral products have been shown to increase glutathione in the bloodstream. Sublingual and liposomal are also available. NAC is easy to find. 500mg 2x/day will support glutathione levels and also help thin any mucus production.
7. HERBAL MEDICINE
- Elderberry, Echinacea, Astragalus, Goldenseal
- Garlic, Oregano
- Curcumin
- Herbal Combinations - I am a big fan of Biocidin and Olivirex by Bio-Botanical Research and EHB by Integrative Therapeutics. Biocidin also comes as a throat spray, as do similar products from Wise Woman Herbals, Gaia Herbs, and Herb Pharm. I carry these with me when I’m out and use them for additional protection.
- Stop Herbs if You Become Ill - Herbal recommendations are for prevention, or during the first phase of a viral infection where your symptoms are mild. During more advanced illness with this novel coronavirus, I would recommend stopping herbal medicine and notifying your physician before continuing. There is some concern that certain herbs could overactivate the immune system in a sick person, leading to a ‘cytokine storm’ that could contribute to fluid accumulation in the lungs in late-stage illness. This is mostly theoretical, and there is little data to support that this is happening with COVID19, but in the interest of being as careful as possible, common sense says to save our herbs for what they do best, and that is to help us not get sick in the first place.
6. MUSHROOMS – Reishi, maitake, shitake (and AHCC from shitake), and turkey tail have all been shown to enhance a healthy immune response.
During more advanced illness with this novel coronavirus, I would recommend stopping mushrooms and notifying your physician before continuing.
See #5 above under Herbal Medicine for more info.
7. BARRIER SUPPORT – Our skin and mucus membranes are key barriers to pathogens. Keep hands moisturized with all that washing, stay hydrated with water, herbal tea, and bone broth - and consider using electrolyte packets. Zinc lozenges, herbal throat sprays (see above) and manuka honey are excellent for throat health. Consider nasal lavage with Xclear or Xclear Rescue.
8. LOOK FOR SILVER LININGS – Optimism supports our immune (and stress) response! And of course, we all know that the quality of our lives is based on where we place our attention. Plenty of things are not going well right now. Many of us are scared and grieving. We are grappling with our vulnerability in a way that is uncomfortable, and even painful. It is hard to be brave in times like these. And yet, looking around for WHAT IS GOING RIGHT is a great way to start. I bet you can find something. (If you need help, you can steal the foster animal one from above!) Make a list and keep it handy. When you catch yourself focusing on the negatives, gently bring yourself back to the positives with your list. Share your list with a friend. Ask what’s going right for them. Hope and positivity is contagious. Spread the word.
*A NOTE ON SUPPLEMENTS
Not all dietary supplements are created equal. Let me know if you would like specific brand recommendations, or feel confident choosing products
sold here
.
Also, please don't feel like this blog is asking you to buy every supplement discussed in it. Check what's already in your multi and in your cabinets before purchasing. These suggestions are simply meant to help you feel more proactive in optimizing your wellness.
And keep in mind - the dietary and lifestyle suggestions are just as important (if not moreso) than the supplements! So you can always start there.
|
|
COVID19 - Basic Prevention
- Shelter in place. It works.
- Wash your hands for 20 seconds frequently and whenever coming into/leaving home/store/work.
- Stay 6 feet away from any humans not in your family.
- It is fine to be out in nature—people are the danger—but if you are anywhere where other people are (e.g. the grocery store, pharmacy, or a crowded outside trail), it is safer to wear a mask. At least 25% of people with COVID19 have no symptoms. It does not need to be an N-95 mask—a general surgical mask or homemade cloth mask will do. See CDC resources for homemade masks.
- COVID lives for 24 hrs on cardboard, and up to 72 hrs on hard surfaces. So be careful with whatever you bring into the house. Study on this.
- Leave shoes at the door.
- Bring in the mail with gloves or wash your hands for 20 seconds after handling. Do not touch for 24 hrs.
- Leave non-perishable groceries for 72 hrs before handling or wipe them down.
- Wash perishables and produce. Great instructional video on this. The doctor who made this video has responded to rebuttals by stating that dish soap is actually not necessary for washing produce (and not great for us to ingest), and rinsing with water for 20 seconds is adequate.
Best Up-to-Date COVID19 Info:
California Department of Public Health
Resources on Natural Medicine & COVID19
|
|
My Favorite Online Workouts NOW:
Down Dog App Free yoga (many styles including restorative), barre, HIIT
Rhythm and Motion Free (donation encouraged) dance fitness classes for all levels, including modern classes that are a bit more challenging.
Coach Kel Free on Youtube. These ballet barre style workouts will kick your a%*!
For Inspiration:
Resources for Meditation, Anxiety & Sleep:
Headspace
:
I love Andy's Australian accent. Great for adults and kids. 10 minute meditations.
MBSR Resources
Lots of resources here for stress management including free live meditation sessions with Jon Kabat-Zinn.
Calm
:
Meditation, sleep, and relaxation app that also provides resources specifically for coping with COVID anxiety.
Insight Timer
:
Always free. This is not an app that delivers to you everyday, but a great source where you can find many types of meditations and lengths by excellent teachers.
CBT-Insomnia
:
Free cognitive behavioral therapy app for insomnia.
Retraining the Brain
Dynamic Neural Retraining System for neuroplasticity and healing from chronic and acute illness caused by limbic system dysfunction.
|
|
STAY CONNECTED with DR. AIMÉE!
|
|
|
|
|
|
|
