I thought I would write a post about dealing with negative emotions in the depths of winter. It is easy to get swallowed down a rabbit hole at this time. There is much despair in the world. Just look around and you will see it. Turn on the radio and you will hear it. Scroll on your computer and you will find it. You have got to keep your vibration up right now. How can one do that?

Don’t listen to the news. Put on uplifting music. Buy yourself some flowers. Make yourself a cup of tea. Don’t waste time or energy indulging in negative emotions or self pity. Write down five things you are grateful for. How can you bring joy to someone else today. Focusing on ‘the other’ vs your own challenges can bring the dial up. Focus on the days getting lighter and the time change this weekend means the days are getting longer and brighter. Light candles. Be the light and bring the light to everyone around you.

Exercise for at least 30 minutes every day. Exercise helps your mood just as much as antidepressant drugs. Do what you love in terms of movement. Turn your music up loud and dance. Clean your space. De clutter. Stay hydrated. Drink half your body weight in pounds, in water, each day. Drink in between meals vs with meals so you don’t dilute your digestive enzymes. Sleep on a good circadian rhythm (10 to 6). Fast overnight for at least 12 hours if not 16 hours. 

Stay the course. You have got this. Eat more fruits and vegetables (plants in general). Eliminate all processed food and preservatives. Cut down on sugar. Give thanks always. I have my Emotional Freedom Technique counseling and EFT special on for $85 if you book four sessions right now. It is really helpful to assist you in feeling connected right now. Book a session with me at Parallel Wellness 4032321283. Dr. Robin Vinge, ND

I had a patient come in recently who wanted assistance with getting rid of her heavy metals so I thought I would post a blog on this info. Heavy metals are ubiquitous. Most people grew up getting mercury fillings so have a lot of exposure. Paint can also be a source of lead back in the day as well as gasoline back in the day. Arsenic is a heavy metal that is found in rice due to soil contamination. This is nutritional support. I love to stress nutritional support for everything as a foundation. To boost support you need to increase glutathione. It is the major antioxidant in the body. I recommend eating:

1. Sulfur rich foods- arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, radish, turnip, watercress
2. Methylating nutrients- active in B vitamins- include folate rich foods like chick peas, liver, pinto beans, spinach, lentils, beets, broccoli
3. Selenium rich foods- Brazil Nuts (1 oz) or cooked halibut (3 oz) or sardines (3 oz) or turkey (3 oz) or wild shrimp (3 oz)
4. Vitamin E rich foods- almonds, spinach, sweet potato, avocado, olive oil
5. Modified citrus pectin- found in apples and citrus fruits.

Anthony Williams recommends drinking a heavy metal detox smoothie daily made up of 2 bananas, 2 cups wild blueberries, 2 tsp spirulina, 2 tsp barley juice grass powder, 1 cup cilantro, Atlantic Dulse (2 Tbsp flakes)

Reference: Medical Medium Anthony Williams

Make sure you book a visit with me to discuss heavy metals if you need to get testing or referrals for IV drainage. Dr. Robin Vinge, ND Parallel Wellness 4032321283

Building Bone Density- I watched a webinar on the latest research on osteoporosis and also what is most helpful for building bone density. I have a major history of osteoporosis in my family and I am at major risk given I had an eating disorder when I was growing up so this is important information for me to share. What I learned is that it takes 9 fruit and vegetable servings daily to benefit you to build bone density and volume.

Some of the most important produce to consume included prunes, onions (root) and dark leafy greens (kale, bok choy, collards). Definitely get off bone robbing medications like proton pump inhibitors, corticosteroids and non-steroidal anti-inflammatories. Vitamin D tends to be more helpful than Calcium supplements which have been linked with some negative cardiovascular risks.

I recommend Vitamin D3 at a level of 3200 iu in the winter. Vitamin D has been shown to help with balance and mood. It is best to get your calcium through foods (broccoli, dark leafy greens, figs, sesame seeds, etc) and non-dairy milks (soy, almond, hemp, macadamia nut, coconut ). Onions, leeks and garlic were helpful to build bone density. In terms of the amount of calcium in food you should get, the data varies across the board. The UK sets the rate at 700 mg. Rates in NA are higher but as long as you are eating plenty of fruits and vegetables you will get enough calcium. Your body will absorb more calcium if you are not taking in as much. Dairy helping bones is largely a myth.

 Lastly consistent exercise to build bone density and prevent falls is most important. Moderate to high intensity is important for exercise.  Jogging, walking or doing stairs. A weighted vest has been shown to be helpful. Balancing and strengthening exercises are key. Doing resistance training to build strength is also imperative 3- 4 x/week.

The doctor that led the webinar was not a fan of the medications which have negative side effects and don’t build bone enough. Focus on fall prevention and balance vs pharmaceuticals. Make sure you check with your doctor before you make changes.

To discuss anything related to your health care needs, please book an appointment with me at Parallel Wellness. Dr. Robin Vinge, ND 4032321283

References: Dr.  Greger webinar on Treatment and Prevention of Osteoporosis