Author Archives: sararodgers

6 Ways to Improve Bone Density

Bones are in a constant state of flux, varying between building and breaking down, allowing for healthy growth.  The bone building process is dominant until around age 30, when the breaking down process starts to dominate. For some, the bone loss process is significant enough that fractures occur.

6 ways to reduce bone loss.

  1. Vitamin D. Vitamin D helps us absorb the calcium needed to build bone structure.  The best way to determine how much Vitamin D one needs is through a simple blood test. For most people, the desired range is 60 mg/dl. For some people with anxiety, this level is too high and must be evaluated on an individual basis. If supplementation is suggested by blood testing, a re-test 6 weeks after regular supplementation is suggested to ensure the supplementation was successful.  
  2. Bone Nutrients.  Besides calcium, the bone needs magnesium vitamin K, boron, copper, zinc, boron, methylated folate and B6.  A good multivitamin or bone density formula should provide these nutrients.  Dr. Rodgers suggests a quality multivitamin and Osteopblend by Vitancia for her patients. These can be found on her on-line dispensary.
  3. Healthy fats. Diets high in polyunstaturated fats (such as omega 3’s found in vegetable and deep water fish oils) help improve bone formation.   Alternatively, diets high in saturated fats (those found in animal products) reduce bone density. 
  4. Complex carbohydrates from fruits and vegetables provide the fiber that breaks down into organic acids that then provide the right pH for calcium absorption. Alternatively, diets high in simple sugars (i.e., candy, sugary drinks, etc) enhance bone breakdown.
  5. Exercise.  Bone remodeling occurs when stress is applied to the bones. This occurs with using our bodies. Traditional wisdom includes suggesting weight-bearing exercise such as lifting weights, walking, running, and skipping rope.
  6. Osteostrong. Located in East Boise, OsteoStrong provides structured weight bearing exercise that can be completed in about 20 minutes once weekly to improve bone health or reduce bone loss. These exercises can be done by most people and may be especially helpful for those who are not able to maintain balance while walking/running, or skipping rope.  The program is based on a study that showed significant improvement in bone density utilizing these exercises on participants that were not using bone building drugs. To learn more, contact Osteostrong.  Phone: 208-331-4072, email: eastboise@osteostrong.me. You can learn more about Osteostrong on Facebook

Being prepared for Forest Fire Smoke

Forest fires are a fact of life for those of us living in the western United States.  Poor air quality can trigger asthma, heart attacks, and other illness. Reducing your exposure to fire smoke may help you avoid these costly diseases.

If unsure about the current air quality in your area, go to AirNow.gov.

6 ways to protect your health during wild fire season. 

  1. Avoid exercising outside when its smokey.  It may be hard to forgo outdoor runs, bicycle rides, or walks, but exercising outdoors will increase the amount of smoke entering your lungs.  Even a little smoke will increase oxidative stress on the lungs. Very small air borne particulates can travel from your lungs into your brain, kidneys, liver and other tissues. Additionally, wildfires increase the risk of breathing in mercury (see list of research below).
  2. Make sure to replace your air conditioner/furnace filter(s) and clean your air ducts. Air conditioning units push air through the same ducts as your furnace. Air filter and air duct maintenance help to improve indoor air quality.
  3. Sleep with windows closed at night. Sleeping with your windows open is just like spending those hours outside in the smoke.
  4. If possible, invest in a HEPA air purifier to use in your living and sleeping spaces.   Avoid any purifier that creates ozone. 
  5. Nutrients can help support lung health. Please ask your medical provider for dosages that will work for you.
    1. N-acetyl cysteine helps to break up mucous associated with asthma and pneumonia.
    2. Vitamin C helps reduce oxidative damage to the lungs.
    3. Magnesium and Vitamin B6 are associated with nutrient deficiency found in many asthmatics.
  6. Consider herbal lung formulas containing, marshmallow, mullein, and/or elecampane. 

A personalized herbal formula or homeopathic remedy may be helpful when you do suffer from forest fire smoke. Contact Dr. Rodgers if you need such a remedy.

The EPA has additional information about how to reduce smoke exposure HERE

Research regarding mercury increase during wild land fires:

Sigler JM, Lee X, Munger W. Emission and long-range transport of gaseous mercury from a large-scale Canadian boreal forest fire. Environ Sci Technol. 2003;37(19):4343-4347. doi:10.1021/es026401r

Wang Y, Huang J, Zananski TJ, Hopke PK, Holsen TM. Impacts of the Canadian forest fires on atmospheric mercury and carbonaceous particles in Northern New York. Environ Sci Technol. 2010 Nov 15;44(22):8435-40. doi: 10.1021/es1024806. Epub 2010 Oct 27. PMID: 20979360.

Zeng S, Li X, Yang L, Wang D. Understanding heavy metal distribution in timberline vegetations: A case from the Gongga Mountain, eastern Tibetan Plateau. Sci Total Environ. 2023;874:162523. doi:10.1016/j.scitotenv.2023.162523

Witt EL, Kolka RK, Nater EA, Wickman TR. Forest fire effects on mercury deposition in the boreal forest. Environ Sci Technol. 2009;43(6):1776-1782. doi:10.1021/es802634y

Navrátil T, Hojdová M, Rohovec J, Penízek V, Varilová Z. Effect of fire on pools of mercury in forest soil, Central Europe. Bull Environ Contam Toxicol. 2009;83(2):269-274. doi:10.1007/s00128-009-9705-9

Biswas A, Blum JD, Keeler GJ. Mercury storage in surface soils in a central Washington forest and estimated release during the 2001 Rex Creek Fire. Sci Total Environ. 2008;404(1):129-138. doi:10.1016/j.scitotenv.2008.05.043

St Louis VL, Rudd JW, Kelly CA, et al. Importance of the forest canopy to fluxes of methyl mercury and total mercury to boreal ecosystems. Environ Sci Technol. 2001;35(15):3089-3098. doi:10.1021/es001924p

Endocannabinoids

The Endocannabinoid System – you have one.

My most recent continuing education journey has been learning about the Endocannabinoid System (ECS). Endo= endogenous. Cannabinoid = compounds classified as cannabinoid in structure. Animals with spines and plants all manufacture cannabinoids.

The Endocannabinoid system is responsible for balancing other body systems including the immune and nervous system. For example, if a nerve cell releases too many stimulating neurotransmitters, the receiving nerve cell will release endocannabinoids to dampen the 1stnerve cell’s output. Imbalanced nervous system responses (anxiety, PTSD) and imbalanced immune responses (autoimmune disease) may be due to a lack of an adequate endocannabinoid response.

When endocannabinoids are depleted due to excess stress, toxins, or genetic changes, plant based phytocannabinoids can be used to supplement the endocannabinoid system.

Because every person is genetically different, the amount of replacement phytocannabinoids needed may vary greatly.

Two well known phytocannabionoids are cannabidiol (CBD) and tetrahydrocannabinol (THC). Both act on endocannabinoid receptors and can exert different responses.

THC is known to provoke a psychoactive response (ie, “getting high”) when heated. When not heated, THC does NOT cause a psychoactive response: it does NOT make one “high.”

Phyocannabinoids have been shown useful in the treatment of epilepsy, diabetes type I, traumatic brain injury, post traumatic stress syndrome, anxiety, cancer, Parkinson’s Disease, and chronic pain (with the potential to avoid or reduce opioid use). Phytocannabinoids also have potential to treat autoimmune conditions, Alzheimer’s disease, autism and many other diseases.

*Dr. Rodgers does not prescribe cannabinoids in her practice.

Learn more: Watch on YouTube:

Sacred Plant Episode 1

Using the Sacred Plant to Treat Silent Killers

Backyard Medicinal Herbs

I garden, therefore I weed.

I have a small backyard garden that provides lettuce, tomatoes, basil and other vegetables. To make sure these vegetables get all the soil nutrients they deserve, I ruthlessly remove all weeds.

I define a weed as any plant growing where I don’t want it to be. I use 2 toxin-free weed removal methods.

  1. Pulling weeds by hand.
  2. Spraying of concentrated vinegar on stubborn plants.
  3. For added help, the Northend Organic Nursery has an organic yard care program.

Five beneficial weeds also reside in my yard. I don’t try to grow weeds, but I do leave one small area in my yard where I don’t eradicate them completely. In that space, they magically transform from weed to beneficial medical herbs.

Mallow.  Mallow leaves contain both vitamins and minerals: beta-carotene, vitamin C, selenium, iron, potassium, magnesium, calcium. If one is not willing to use in a salad, the plant can be dried into a powder and added to soups or smoothies. The leaves and roots are slippery (mucilaginous) and can be used to soothe the digestive tract.

 

Dandelions seem to be the bane of every home owner. However, this is one of the most powerful medicinal herbs we all have at our disposal. The leaves can be used as additions to spring salads. As medicine, the leaves help increase urination. The roots contain compounds to strengthen the cleansing action in the liver. 

 

 

 

Lemon Balm. Like most mints, Lemon Balm has the propensity to take over any garden if left to its own devices (i.e., make sure to plant in a container). Lemon balm’s leaves are easy to pick for making tea. It is calming and helps reduce anxiety. Leaves can be used fresh or dried. Cats and bees also love it.

 

I love Burdock as an herb until a velcro inspiring seed pod becomes lodged in a pet’s fur. The root is used in many liver-cleansing formulas.

 

 

 

A new weed arrival to my yard this season: Mullein.  This statuesque desert plant’s spring leaves are used in lung tonic formulations.

Making Summer Fun and Healthy

Eating well and exercising is sometimes a chore. Here are some ideas to make life fun and healthy.

Zesty vinegar spritzer. Combine your favorite cooled sparkling water with an infused vinegar. This has become a summer favorite. Pour 1-2 Tablespoons of your favorite flavor infused light balsamic vinegar with 8-12 ounces of sparkling water. I really enjoy a lemon vinegar with sparkling water.  Not only does this drink taste great, it helps to create an alkaline balance. Olivin in Boise offers a variety of high quality infused vinegars and olive oils.  One tablespoon of balsamic vinegar may provide ~3 grams of carbohydrates.

Quick yoga workouts. There are some days that are too busy to go to yoga class. Find a quick work out on Youtube to help reset the mind, body, and spirit. I’ve been following Yoga with Adriene , but there are others you can follow to get in a quick rejuvenating yoga set.

Morning workouts. Research shows that exercise helps to increase mood and brain health. Even if you can’t do a full work out in the morning, a quick summer morning walk or bicycle ride can help set you for a productive and smart day.

Toxic Metals – Could they be why you are sick?

Toxic metals are ubiquitous – they are in ‘silver’ tooth fillings (mercury), Venetian blinds and Christmas light cords (lead), children’s toys/jewelry (cadmium/lead), food (mercury, arsenic, cadmium), tobacco (arsenic, cadmium, thallium) and some drinking water (arsenic). These metals and others can accumulate in the body and exert toxic effects while using up valuable antioxidants. Some of the symptoms and diseases associated with toxic metals include: Continue reading →

Toxic Beauty, the Ugly Truth Behind Beauty Products

Most people recognize beauty in the signs of health: glowing skin, glossy full hair, a vibrant gleam in the eye. The whole point of cosmetic products such as moisturizer, mascara, facial cleanser, nail polish, lip stick, shampoo, styling gels, etc. is to enhance the beauty that is already there. What if these products were robbing you of health? Could they still be considered ‘beauty products’? What if you knew that these enhancements could injure your health or the health of your unborn children? Continue reading →