Seasonal Resilience: Longevity Practices for Fall Immunity & Vitality

Seasonal Resilience: Longevity Practices for Fall Immunity & Vitality

by | Nov 5, 2025 | Immune Health, Naturopathic Medicine, Nutrition, Prevention, Respiratory Health

As the air turns crisp and the days grow shorter, our bodies begin to shift—mirroring the seasonal transition around us. Fall invites us to slow down, reflect, and prepare for the inward pull of winter. It’s also the ideal time to focus on fall immunity and longevity practices that strengthen resilience, balance mood, and support immune health through seasonal change.

This is the season where resilience matters most.

In my functional medicine practice, I often describe longevity not as a quest to “anti-age,” but as a commitment to vitality—supporting the body’s systems that help us feel clear, grounded, and well. Fall is the perfect time to lean into those restorative practices that build immunity, energy, and emotional balance.

🍂 Why Fall Is the Longevity Season

In Chinese medicine, fall is ruled by the Lung and Large Intestine—organs linked to immunity, detoxification, and emotional release. When these systems are supported, we’re better able to clear lingering pathogens, process emotional transitions, and build deep reserves for winter vitality.

You can explore this further in my post on supporting the lungs and internal ecosystem in fall—how the Metal Element governs this season and how to work with it rather than against it.

🌿 Longevity Practices to Strengthen Fall Immunity

1. Support Your Immune Terrain

Rather than just trying to “boost” immunity, focus on regulating inflammation, clearing lymph, and nourishing your body’s natural barriers. In Eastern medicine, this means supporting Lung Qi, which governs breath, immunity, and the boundary between your inner and outer world.

During the fall transition, aromatic kitchen herbs can help keep Lung Qi flowing smoothly:

  • Thyme & Oregano: dispersing and clearing; open the chest and sinuses, keep mucus moving.
  • Ginger & Garlic: warming and protective; dispel cold and dampness, strengthen digestion.
  • Sage: cooling and moistening; soothes dry throats and lungs.
  • Cinnamon: circulates Qi and provides grounding warmth.

Add these to soups, teas, and roasted dishes for simple, flavorful ways to nourish your immune system naturally.

2. Reset Your Nervous System

Seasonal transitions can heighten stress. Practices like acupuncture, breathwork, humming, or intentional rest help regulate your nervous system and shift you out of fight-or-flight mode. Even 10 minutes of stillness can make a meaningful difference in your stress resilience and sleep quality.

3. Eat With the Season

Choose warm, cooked foods—think squash, ginger, and bone broth—to strengthen digestion and immunity. Avoid cold, raw foods that can weaken your digestive fire during cooler months.

4. Honor Emotional Transitions

Fall often brings emotional release—grief, nostalgia, or restlessness. Gentle movement, journaling, and connecting with community help you process emotions and restore balance.

These simple fall immunity and longevity practices help strengthen the lungs, digestion, and emotional balance through the season’s transitions.

🍲 Nourish Yourself: Dr. Sarah’s Quick Immune-Supportive Soup

This simple, deeply nourishing soup is one of my favorite seasonal staples. It supports the immune, digestive, and nervous systems, helping the body adapt to the cooler, slower rhythm of fall. Nourishing foods like this soup are central to fall immunity and longevity practices, grounding the body while supporting immune resilience and vitality.

Choose the chicken version for warmth and recovery, or the vegan version for plant-based grounding energy.

🥄 Chicken Version

Ingredients:

  • 1 tbsp butter + 1 tbsp olive oil
  • 1 cup chopped onion
  • ½ cup chopped celery
  • ½ cup chopped carrot
  • 2 dried bay leaves
  • 1 tbsp dried astragalus root
  • 1 tbsp dried reishi mushroom
  • Optional: 1 tsp thyme or oregano
  • Optional: ½ tsp Herbes de Provence
  • 4 cups chicken bone broth
  • 1½ cups cooked jasmine, basmati, wild rice, or quinoa
  • 1–1½ cups cooked shredded chicken
  • Sea salt and black pepper to taste

Instructions:

  1. In a large pot, heat butter and olive oil over medium heat.
  2. Add onion, celery, and carrot. Sauté with bay leaves, astragalus, reishi, and optional herbs until onions are translucent (5–7 min).
  3. Add broth and bring to a gentle simmer. Cover and simmer 20–30 minutes.
  4. Remove astragalus and reishi slices.
  5. Stir in cooked grains and chicken. Simmer 5–10 minutes until warmed through.
  6. Season to taste and serve warm.

🥄 Vegan Version

Ingredients:

  • 1 tbsp olive oil + 1 tbsp vegan butter
  • 1 cup chopped onion
  • ½ cup chopped celery
  • ½ cup chopped carrot
  • 2 dried bay leaves
  • 1 tbsp dried astragalus root
  • 1 tbsp dried reishi mushroom
  • Optional: 1 tsp thyme or oregano
  • Optional: ½ tsp Herbes de Provence
  • 4 cups mushroom broth
  • 1½ cups cooked grains or root veggies (e.g., parsnip, sweet potato)
  • 1–1½ cups cooked beans
  • Sea salt and black pepper to taste

Instructions:

  1. In a large pot, heat olive oil and vegan butter over medium heat.
  2. Add onion, celery, and carrot. Sauté with bay leaves, astragalus, reishi, and optional herbs until onions are translucent (5–7 min).
  3. Add mushroom broth and bring to a gentle simmer. Cover and simmer 20–30 minutes.
  4. Remove astragalus and reishi slices.
  5. Stir in cooked grains or root veggies and beans. Simmer 5–10 minutes until warmed through.
  6. Season to taste and serve warm.

🌿 Herbal Energetics for Fall Wellness

  • Bay leaf: Warming and moving; supports Lung and Spleen Qi, clears dampness and stagnation.
  • Thyme: Warm and drying; transforms phlegm and supports bronchial health.
  • Oregano: Dispersing and cleansing; supports digestion and immunity.
  • Astragalus & Reishi: Adaptogens that enhance immune resilience and reduce stress.

🧘‍♀️ Experience Fall Vitality Firsthand

Sat, Nov 8 — Half-Day Longevity Intensive (Full Day or À-La-Carte Options)

Join me and Brian Wright, MS, CSCS at Method Health Club in Ashburn, VA, for a powerful, hands-on Longevity & Wellness Intensive focused on movement, recovery, and vitality.

🕗 Time: 8:00 AM–2:00 PM
🥗 Breakfast & lunch included for full-day attendees

Come for the full day or attend individual sessions:

  • 8:00–9:00 AM – Yoga & joint mobility + optional cold plunge
  • 9:00–10:00 AM – Self-defense workshop with national champion Kristen DeBrukyer
  • 10:00–11:00 AM – Physical therapy tendon-care essentials with Carrie Cothran, MS, DPT
  • 11:00 AM–12:00 PM – Train all three energy systems for longevity with Brian Wright
  • 12:00–1:00 PM – Recovery & testing block (acupuncture, massage, stretching, dry needling, and exercise testing)
  • 1:00–2:00 PM – Lunch + my talk on seasonal longevity and immune optimization

There are limited spots available—only about six remain!

👉 Register now on Eventbrite

About Me

I’m Dr. Sarah Giardenelli, founder of Collective Health Center in Leesburg, Virginia, where I serve patients across Loudoun County and beyond through a functional and integrative medicine approach. My work focuses on helping individuals build resilience, balance, and longevity—from improving immune health and hormonal harmony to supporting recovery from chronic stress and inflammation.

I believe wellness should feel attainable, intentional, and restorative, aligning both modern science and the wisdom of nature. Whether through acupuncture, functional nutrition, or personalized longevity programs, my goal is to help you feel grounded in your body and vibrant through every season of life.

 

 Collective Health Center

Excellence in Naturopathic Medicine, Acupuncture, and Integrative Medicine in Leesburg, Virginia for Complex Conditions and Chronic Pain in a Warm and Nurturing Environment.

Are you frustrated of dealing with your symptoms?

Are you ready to look for the answers & optimize your health with natural medicine?

This is how we help.

Contact Us!

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Measles, Vitamin A, and Immune Health: What You Need to Know

Measles, Vitamin A, and Immune Health: What You Need to Know

by | Apr 19, 2025 | Immune Health, Naturopathic Medicine, Nutrition, Prevention

A recent confirmed case of measles at Dulles Airport has raised concerns among patients about how to protect themselves and their families. While measles is less common in the U.S. due to high vaccination rates, it can still spread in certain populations, particularly among unvaccinated individuals or those with weakened immunity.

Vaccination is undoubtedly a highly charged topic right now. This post isn’t here to dive into that debate. Instead, it’s intended to focus on the current evidence regarding immune support—specifically the role of vitamin A in measles outcomes—as several patients have reached out with questions in this area. My goal is to offer clarity, not controversy, and to highlight practical, well-supported steps you can take to support your health.

One critical factor in measles severity is vitamin A status. The World Health Organization (WHO) and the CDC recommend high-dose vitamin A supplementation in measles cases to help reduce complications and mortality, particularly in children. But what does this mean for people in the U.S., where vitamin A deficiency is considered uncommon? Let’s break it down.

Measles and Its Risks

Measles is a highly contagious viral illness that spreads through respiratory droplets and can remain airborne for up to two hours (CDC). Symptoms typically include:

  • High fever
  • Cough and runny nose
  • Red rash spreading from the face downward

While many people recover, complications can be serious, ranging from mild (ear infections, diarrhea) to severe (pneumonia, encephalitis, blindness, and even death) (WHO). Vitamin A supplementation has been shown to reduce the severity and mortality of measles, especially in children with vitamin A deficiency (CDC).

Vaccination Rates in the DMV Area

High vaccination rates are critical in preventing outbreaks. The MMR vaccine (measles, mumps, rubella) is typically administered in two doses during childhood. According to the CDC’s National Center for Health Statistics:

  • The national MMR vaccination coverage for children aged 19-35 months is around 90%.
  • Virginia and Maryland have vaccination rates close to this average.
  • Washington, D.C. has made significant efforts to maintain high coverage among school-aged children.

While these rates are relatively high, measles outbreaks still occur when unvaccinated individuals introduce the virus into a community, as seen in past U.S. measles outbreaks.

Historic Measles Outbreaks in the U.S.

Although measles was declared eliminated in 2000, outbreaks continue due to declining vaccination rates in certain communities and travel-related cases (CDC).

  • The most notable outbreak in recent years occurred in 2019, with over 1,200 cases, primarily affecting unvaccinated populations (CDC).
  • The current case at Dulles Airport serves as a reminder that measles can still spread even in highly vaccinated areas if exposure occurs.

Vitamin A and Measles: Why Is It Recommended?

Vitamin A plays a crucial role in immune function, reducing complications, and lowering mortality rates in measles infections.

How Does Vitamin A Help?

  1. Supports Immune Function – Essential for T-cell function, antibody production, and maintaining epithelial barriers, helping the body fight infections (NIH).
  2. Reduces Severity and Complications – Lowers the risk of pneumonia, diarrhea, and eye damage associated with measles (WHO).
  3. Lowers Mortality Rates – Significantly reduces measles-related deaths, particularly in malnourished children (American Journal of Clinical Nutrition).
  4. Prevents Measles-Associated Blindness – Deficiency increases the risk of keratomalacia (severe eye damage) in measles (WHO).
  5. Shortens Disease Duration – Some studies suggest vitamin A reduces hospital stay and speeds recovery from measles (SagePub).

WHO Guidelines for Measles Cases

🔹 Children over 12 months: 200,000 IU of vitamin A for two consecutive days
🔹 Infants (6-12 months): 100,000 IU over two days
🔹 If eye involvement or vitamin A deficiency is present, an additional dose is given 2–4 weeks later (WHO).

Vitamin A Deficiency in the U.S.: Who Is at Risk?

While severe vitamin A deficiency is said to be rare in the U.S., marginal or subclinical deficiency is more common than many realize. Up to 45% of the US Population were found to have marginal vitamin A levels based on reanalysis of 2005–2016 National Health and Nutrition Examination Surveys (NHANES) (Nutrients). In my clinical experience, I frequently see low vitamin A levels in patients with gut health issues and poor dietary intake.

Populations at Higher Risk

  • People with fat malabsorption disorders – Those with celiac disease, Crohn’s disease, small intestinal bacterial overgrowth (SIBO), or liver disease often struggle to absorb fat-soluble vitamins like vitamin A (National Library of Medicine StatPearls).
  • Individuals with low dietary intake – Those who eat low-fat, low-animal-product, or highly processed diets may not get enough vitamin A or its precursor, beta-carotene.
  • People who struggle to convert beta-carotene to vitamin A – Some individuals, due to genetic variations (like BCMO1 mutations), have trouble converting beta-carotene from plant foods into active vitamin A (retinol) (Front Nutr).
  • Those who wear glasses or have poor night vision – Vitamin A is essential for eye health, and some patients who require glasses or have night vision issues may have higher vitamin A needs.

Should You Supplement with Vitamin A?

While vitamin A is critical for immune function, vision, and overall health, high doses should not be taken without medical guidance (NIH).

Would you like guidance on how to assess your vitamin A status or the best food-based sources for your needs? Reach out for a consultation!

Dr. Sarah Giardenelli is a naturopathic doctor, acupuncturist, principle clinician and founder of Collective Health Center based in Leesburg, Virginia, with a deep passion for helping individuals and families build lasting health through thoughtful, evidence-informed care. In her practice, she emphasizes immune resilience, nutritional foundations—including the role of key nutrients like vitamin A—and personalized strategies tailored to each patient. Dr. Giardenelli approaches healthcare with curiosity and discernment, steering clear of dogma from any side of a debate. She is committed to critical thinking, careful evaluation of the research, and empowering her patients to make confident, informed decisions about their health.

Photo by CDC on Unsplash

 Collective Health Center

Excellence in Naturopathic Medicine, Acupuncture, and Integrative Medicine in Leesburg, Virginia for Complex Conditions and Chronic Pain in a Warm and Nurturing Environment.

Are you frustrated of dealing with your symptoms?

Are you ready to look for the answers & optimize your health with natural medicine?

This is how we help.

Contact Us!

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Bringing in the Light & Intention Setting with St. John’s Wort

Bringing in the Light & Intention Setting with St. John’s Wort

by | Dec 23, 2024 | Herbal Medicine, Naturopathic Medicine, Nerve Health

This past summer brought significant transitions and joy-filled challenges for my family as we settled into a new home. Amidst the excitement of home projects, we navigated some hurdles, including a personal one: a pinky fracture caused when my finger was quite literally caught between a rock and a hard place. The fracture, coupled with nerve damage to the lateral side of my finger, has been a journey of healing. While the initial swelling subsided within a week, there is neuropathy, with lingering nerve tingling and numbness. Through this experience, St. John’s Wort has been a guiding light in my recovery—both physically and emotionally.

What is St. John’s Wort? More Than a Remedy for Depression

St. John’s Wort is often celebrated as an herbal ally for depression, but its benefits extend far beyond mood support. This herb, affectionately called “the light bringer,” is particularly helpful during the dreary winter months. Its ability to elevate mood has been shown to be as effective as standard antidepressants for mild to moderate depression, without the side effect profile. This effect is the result of several compounds working synergistically, including hyperforin, hypericin, amentoflavon, rutin, hyperoside, xanthones, and proanthocyanidins.

Yet, St. John’s Wort shines brightest as a neurological restorative. It is among the best botanicals available for repairing nerve tissue damage, making it an ideal herb for conditions involving crushed or damaged nerves. For me, it has been a critical part of addressing the nerve damage from my injury. This unique herb not only helps repair but also acts as a “neurological adaptogen,” protecting the nervous system from stress.

The Power of Synergy in Herbal Healing

Herbs work better together, like good friends. In the world of Chinese medicine, this concept is foundational, where herbs are carefully paired to complement and enhance each other’s effects. My recovery journey has been no exception. While St. John’s Wort has been instrumental, I’ve paired it with other botanicals to create a holistic approach to healing:

  • Ox Bone Pearls by Classical Pearls: This Chinese medicine, herbal trauma formula excels at moving blood, reducing swelling and pain, resolving trauma, and increasing mineral uptake. It’s a formula I often recommend to support healing from fractures or traumatic bone injuries.
  • Comfrey (Symphytum officinale): Known as “Knitbone,” comfrey is a botanical powerhouse for bone healing. Its high allantoin content promotes cell growth and repair, making it invaluable for broken bones, wounds, and burns. Topically, comfrey has been a trusted companion in my healing toolkit.

These plants’ combined effects have been a constant source of awe and gratitude. Their ability to work together, amplifying each other’s healing properties, underscores the beauty of botanical medicine.

Lessons for Broader Healing

This principle of synergy extends to other areas of health. For instance, in treating conditions like Small Intestine Bacterial Overgrowth (SIBO) and Intestinal Methanogen Overgrowth (IMO), focusing solely on eradicating bacterial overgrowth often leads to incomplete recovery or recurrence. Addressing motility, biofilms, and the microbiome’s terrain is equally critical. Thoughtfully crafted formulas—like those in Chinese medicine—that consider unique imbalances can more effectively restore harmony.

Detoxifying Benefits of St. John’s Wort

Interestingly, St. John’s Wort is one of our most potent detoxifying herbs. It profoundly impacts all three phases of hepatic detoxification, influencing CYP450 enzymes and protecting the body from xenobiotics. Compounds like hyperforin and hypericin play key roles in inducing these detox pathways. However, this detoxifying power has led to caution regarding its interaction with pharmaceuticals, as it can alter drug metabolism. While this caution is valid, it’s worth noting that many plants and even foods have similar effects, though they are less studied.

Using St. John’s Wort in Everyday Life

One of my earliest experiences with this herb was adding a bit of fresh St. John’s Wort to a summer gazpacho when I was in my 20s—a bright and spicy twist that brought new life to the dish. While I did not understand herbal dosing and may have overdone it, I surely did appreciate the elevated mood, which was notable. Personally, I've not experienced the same immediate benefits from the dry capsules. For optimal potency, this herb is best processed fresh or dehydrated for only 24 hours, preserving the active compounds that contribute to its powerful effects. Unfortunately, many commercial products lose effectiveness due to prolonged drying processes—a critical consideration for anyone seeking its full benefits. St. John's Wort can be applied topically as an oil infusion; there are commercial preparations of this, or the alcohol extract can also be applied topically or as a liniment.

Setting Intentions with St. John’s Wort

As we embrace the winter solstice, I’m reminded of the power of light—both the physical return of longer days and the inner light we cultivate. Intention setting is a powerful way to harness this energy and focus it toward meaningful goals. For me, one of my intentions this year is to return to the tried-and-true traditional botanical approaches that I’ve been trained in over the years. These practices hold immense value, and I’m eager to deepen my connection to them while bringing their benefits to my patients.

St. John’s Wort has helped be a “light bringer” to me in these challenging months, helping me navigate both the darkness of winter and the trials of healing. Its ability to repair, restore, and uplift has been a testament to the incredible potential of herbal medicine.

For those of you navigating your own health challenges, I invite you to explore the wisdom of plants with intention. Whether it’s St. John’s Wort or another botanical ally, these gifts from nature have much to offer in supporting and sustaining us through life’s trials. As a practitioner passionate about herbal medicine, I would be honored to guide and support you in your exploration of these remarkable healing tools.

Dr. Sarah Giardenelli, owner of Collective Health Center in downtown Leesburg, blends naturopathy, acupuncture, and herbal medicine to support natural healing. With a focus on botanical remedies, she guides patients through recovery and wellness, harnessing the power of plants like St. John’s Wort for both physical and emotional balance.

Photo by Laura España on Unsplash

 Collective Health Center

Excellence in Naturopathic Medicine, Acupuncture, and Integrative Medicine in Leesburg, Virginia for Complex Conditions and Chronic Pain in a Warm and Nurturing Environment.

Are you frustrated of dealing with your symptoms?

Are you ready to look for the answers & optimize your health with natural medicine?

This is how we help.

Contact Us!

1 + 13 =

Let’s Talk About Poop: A Thanksgiving Conversation Starter

Let’s Talk About Poop: A Thanksgiving Conversation Starter

by | Nov 28, 2024 | Digestion/GI Health, Naturopathic Medicine, Prevention

Ah, Thanksgiving. The season of gratitude, gravy, and gatherings. The table is set, the turkey’s carved, and just as Aunt Linda looks ready to dive into a heated debate about politics… why not steer the conversation to something truly universal and informative? Yes, I’m talking about poop!

Before you cringe, hear me out. Poop is a fantastic barometer of overall health. It’s like the awkward family member we all have- it doesn’t get enough credit but has a lot to say. So, in the spirit of Thanksgiving and family bonding, let’s dive into this not-so-taboo topic.

That Time I Embarrassed My Sister’s Boyfriend

Let me start with a story from one of my own family Thanksgivings. Picture this: my baby sister brought her new boyfriend to dinner. Poor guy had no idea what he was walking into. As a naturopathic doctor, I might have gone a little overboard with questions like:

  • “Do you go every day?”
  • “What’s the texture like? Pebbles? Pudding? Somewhere in between?”
  • “Ever noticed if corn shows up in your stool? It’s a great marker for transit time!”

Let’s just say, the poor guy turned beet red and didn’t touch the sweet potatoes after that. My sister still brings it up every Thanksgiving, but hey, poop is important!

The Bristol Stool Chart: A Poop Primer

Since we’re already here, let’s get technical for a moment. Have you heard of the Bristol Stool Chart? It’s a handy tool for classifying stool types. Here's a rundown:

Type

Description

What It Means

1

Separate hard lumps, like nuts (hard to pass)

Constipation city. You need more water and fiber!

2

Sausage-shaped but lumpy

Still constipated, but slightly better.

3

Like a sausage but with cracks on the surface

Normal-ish. Could use a bit more hydration.

4

Like a smooth, soft sausage or snake

Ideal! Celebrate this Thanksgiving miracle!

5

Soft blobs with clear-cut edges

Borderline diarrhea. Could be your microbiota signaling imbalance.

6

Fluffy pieces with ragged edges, a mushy stool

Diarrhea territory. Check your diet or stress levels.

7

Watery, no solid pieces

Full-on diarrhea. Might want to investigate further.

A good bowel movement is smooth, pain-free, and happens daily or even 2–3 times a day. Naturopathic doctors like me encourage this frequency because pooping is one of the main ways your body detoxifies hormones and environmental toxins. If you’re not going regularly, those toxins might get reabsorbed.

What's 'Normal' Anyway

When it comes to poop, the conventional definition of “normal” is pretty broad—anywhere from three times a day to three times a week, as long as your stools are smooth, well-formed (Bristol Types 3-4), and easy to pass without straining. But us naturopathic docs like to aim a bit higher (or more frequent, rather). We say the gold standard is 1-3 glorious BMs a day. Why? Because pooping regularly isn’t just about comfort—it’s one of the best ways your body detoxifies. Those daily poops help eliminate hormones, environmental toxins, and all the other stuff you really don’t want hanging around. So, while conventional medicine might call it fine if you’re pooping twice a week, naturopaths would argue that a happy gut—and a healthier you—deserves better!

Constipation: More Than Just “Not Going”

Constipation doesn’t just mean skipping days. It’s also about stool consistency and ease of passage. Ideally, stools should feel like Type 4 on the Bristol Stool Chart. If they’re hard, infrequent, or difficult to pass, it’s time to make some changes—starting with hydration, dietary fiber, and perhaps some Thanksgiving leftovers (more on that later).

Your Microbiota: The Gut’s Gossip Network

Your gut microbiota—those trillions of bacteria living in your digestive tract—play a starring role in your health. When they’re in balance, everything flows smoothly. When they’re out of whack, you might experience diarrhea, constipation, or both (hello, IBS!).

Conditions like SIBO (Small Intestinal Bacterial Overgrowth) and IMO (Intestinal Methanogen Overgrowth) can seriously disrupt digestion and require careful management. In my practice, I help patients identify and address these imbalances with diet, lifestyle changes, and sometimes targeted supplements.

Thanksgiving Dinner and Your Gut

Surprisingly, Thanksgiving dinner offers some gut-friendly options:

  • Sweet Potatoes: Packed with fiber, these help move things along.
  • Cranberries: Rich in polyphenols, they support gut bacteria diversity.
  • Turkey: A great source of tryptophan, which your gut bacteria can use to make beneficial compounds.
  • Green Beans: Full of prebiotic fibers that feed good gut bacteria.

However, too much indulgence in stuffing, gravy, and pie might lead to a Type 6 or 7 situation. Moderation is key!

Dietary Diversity and Gut Health

Research shows that a diverse diet is one of the best ways to support a healthy gut microbiota. Aim for a 'rainbow' on your plate—not just on Thanksgiving, but year-round. A diverse gut microbiota is linked to better digestion, immune function, and even mental health. In contrast, an imbalanced microbiota can lead to digestive issues like diarrhea and constipation. Research from the Microsetta Initiative at UC San Diego emphasizes that consuming at least 30 different plant foods per week is key to optimizing gut diversity. Learn more here: Microsetta Initiative.

Why Poop Should Be a Family Conversation

Discussing health topics like poop might feel awkward, but it can open the door to more meaningful conversations about wellness and family history. Sharing symptoms or experiences can even help identify hereditary conditions early. So, this Thanksgiving, while avoiding politics and awkward questions about relationships, why not talk about something that truly matters?

Final Thoughts

Poop isn’t just waste—it’s a window into your health. So, the next time you’re gathered around the Thanksgiving table, consider bringing up the Bristol Stool Chart instead of the latest political drama. Who knows? You might inspire someone to make a positive change.

Happy Thanksgiving, and may your Type 4s be ever in your favor!

 

Dr. Sarah Giardenelli, ND, MSOM, LAc, is a naturopathic doctor, acupuncturist, and the owner of Collective Health Center in Leesburg, Virginia. At her practice, you can always count on one thing: we'll talk about poop! Dr. Sarah fosters an open, supportive space where health discussions are never awkward (or maybe just a little), and a little humor makes everything easier—because good health starts with good digestion!

Photo by Megan Watson on Unsplash

 Collective Health Center

Excellence in Naturopathic Medicine, Acupuncture, and Integrative Medicine in Leesburg, Virginia for Complex Conditions and Chronic Pain in a Warm and Nurturing Environment.

Are you frustrated of dealing with your symptoms?

Are you ready to look for the answers & optimize your health with natural medicine?

This is how we help.

Contact Us!

6 + 9 =

Iodine and Breast Health: What You Need to Know

Iodine and Breast Health: What You Need to Know

by | Oct 29, 2024 | Endocrine/Hormone Health, Naturopathic Medicine, Women's Health

Maintaining optimal breast health is a priority for many women, and iodine plays a crucial role in achieving this. While iodine is commonly associated with thyroid function, it’s also essential for breast health. This blog will explore the relationship between iodine and breast health, the risks of iodine deficiency, and actionable steps for improving your iodine intake.

The Importance of Iodine for Breast Health

Iodine is an essential nutrient that is often overlooked in discussions about breast health. Not only does it support the thyroid, but it is also vital for maintaining healthy breast tissue. Adequate iodine levels may help prevent conditions like fibrocystic breast changes and could potentially lower the risk of breast cancer.11, 13

Iodine’s Role in Cellular Function

Breast tissue requires significant amounts of iodine for normal cellular function. Iodine helps regulate estrogen metabolism, supporting healthy hormone balance. When iodine levels are sufficient, the body directs estrogen down protective pathways. In contrast, low iodine leads to imbalances that may increase the risk of breast issues.11,13

In particular, molecular iodine (I2) has been shown to neutralize free radicals, induce the production of antioxidant enzymes, and reduce inflammation. In cancerous cells, iodine activates apoptotic pathways (programmed cell death) and inhibits markers related to chemoresistance and cancer cell survival.1 A small pilot study in women with early and advanced breast cancer found that molecular iodine, when combined with chemotherapy, not only enhanced treatment response but also reduced side effects and prevented chemoresistance in all patients. After five years, patients who received iodine before and after surgery had a significantly higher disease-free survival rate compared to those who only received it after surgery.10

How Iodine Supports Estrogen Balance and Breast Health

Iodine plays a key role in metabolizing estrogen, guiding it through pathways that can either protect against or may raise the risk of cancer.5,12 It is especially important to note that iodine works best in synergy with selenium, a powerful antioxidant. Selenium protects iodine-rich tissues, such as the breasts and thyroid, by neutralizing free radicals.8

Studies suggest that breast cancer-protective effects of iodine are most prominent in people with higher selenium levels. Therefore, maintaining adequate levels of both iodine and selenium is critical for optimal breast health.8

The richest foods sources of selenium include Brazil nuts, organ meats, seafood, and muscle meats (from farmed animals who are supplemented with selenium in their feed).7

Fibrocystic Breast Changes and Iodine

Many women experience fibrocystic breast changes, characterized by lumpy, tender, and often painful breasts, due to hormonal fluctuations. Research indicates that iodine deficiency can exacerbate these symptoms. Increasing iodine intake has been shown to improve breast tissue health and reduce discomfort associated with fibrocystic changes.9

Why Are So Many People Still Deficient in Iodine?

Despite iodine being added to table salt, iodine deficiency remains common. Here are some reasons why:

  • Dietary Deficiencies: In my practice, I find iodine deficiencies in patients who do not consume little if any dairy, seafood and/ or sea vegetables and who are not supplementing with iodine. Recent research has found that those with vegan, vegetarian and paleolithic diets tend towards iodine deficiency. Recently, I have also found functional deficiency of iodine due to vitamin A deficiency (read more on the importance and connection between vitamin A and iodine below).4
  • Halides: Found in common products like baked goods, tap water, flame retardants, halides (chlorine, fluoride, and bromine) compete with iodine in the body, blocking its absorption.9
  • Soil Depletion: Modern farming practices have depleted iodine levels in the soil, meaning our food contains less iodine than it did decades ago.9
  • Less Effective Forms: The form of iodine found in table salt (iodide) is not as easily used by breast tissue, making it less beneficial for overall breast health.1,9

The Importance of Testing for Iodine Deficiency

Before supplementing with iodine, it's crucial to test your levels. A 24-hour urine iodine test is considered the most accurate method.6 Testing ensures you're taking the right dose of iodine and prevents over-supplementation, which could aggravate conditions like Hashimoto's thyroiditis.

Iodine Supplementation Guidelines

The World Health Organization (WHO) recommends the following iodine daily intake:

  • Adults and adolescents: 150 mcg/day
  • Pregnant and lactating women: 250 mcg/day
  • Children aged 6–12 years: 120 mcg/day
  • Infants up to 6 years: 90 mcg/day

It's important to work with a healthcare provider to determine an appropriate supplementation plan based on your test results.

The Connection Between Vitamin A, Iodine, and Breast Health

The Sodium Iodide Symporter (NIS) and Pendrin (PDS) are transport proteins that help move iodine into sensitive tissues, such as thyroid, breast and prostate. NIS levels are higher in about 80% of breast cancers, particularly HER2+, whereas pendrin has been found to be low in breast cancer tissues.2,3 Researchers are exploring how NIS can be used in breast cancer imaging and treatment.2

Vitamin A, specifically in the form of all-trans retinoic acid, helps boost NIS activity, improving how well breast tissue utilizes iodine.6 This suggests that keeping both iodine and vitamin A levels optimal may provide added protection against breast issues like fibrocystic changes.

What You Can Do

  1. Test Your Iodine Levels: Always test before supplementing with iodine. Work with a healthcare provider to determine the best type of test for you —24-hour urinary iodine testing is generally preferred.6
  2. Test Your Selenium Levels: Since selenium is crucial for iodine metabolism and breast tissue protection, consider testing your selenium levels too.7
  3. Consult a Professional: If you're considering iodine supplementation for breast health, consult your healthcare provider or naturopathic doctor for personalized advice based on your test results.
  4. Read Labels: Many multivitamins contain adequate iodine, but prenatal vitamins often fall short. Be mindful of the iodine content in your supplements to ensure you’re getting enough.

Final Thoughts

Iodine is a vital nutrient for both thyroid and breast health. By testing your levels, ensuring adequate selenium intake, and eating a balanced diet rich in antioxidants, you can take proactive steps to support breast health and hormone balance. Always consult with your healthcare professional to determine the best approach for your unique needs.

Take charge of your breast health today by understanding your body’s iodine needs and working with a trusted healthcare provider to achieve optimal wellness.

 

Dr. Sarah Giardenelli is a naturopathic doctor, acupuncturist, herbalist, and owner of the Collective Health Center in Leesburg, Virginia. With a focus on holistic health and wellness, Dr. Giardenelli is dedicated to helping patients achieve their health goals through personalized care and evidence-informed practices.

References

  1. Aceves C, Mendieta I, Anguiano B, Delgado-González E. Molecular Iodine Has Extrathyroidal Effects as an Antioxidant, Differentiator, and Immunomodulator. Int J Mol Sci. 2021 Jan 27;22(3):1228. doi: 10.3390/ijms22031228. PMID: 33513754; PMCID: PMC7865438. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7865438/
  2. Arczewska KD, Godlewska M, Krasuska W, Łyczkowska A, Kiedrowski M, Czarnocka B. Expression of pendrin and NIS iodide transporters in human breast tumor and peri-tumoral tissue. Arch Med Sci. 2019 Nov 25;18(4):1041-1050. doi: 10.5114/aoms.2019.89980. PMID: 35832691; PMCID: PMC9266960. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9266960/
  3. Elliyanti A, Rusnita D, Afriani N, Susanto YDB, Susilo VY, Setiyowati S, Harahap WA. Analysis Natrium Iodide Symporter Expression in Breast Cancer Subtypes for Radioiodine Therapy Response. Nucl Med Mol Imaging. 2020 Feb;54(1):35-42. doi: 10.1007/s13139-019-00632-8. Epub 2020 Jan 3. PMID: 32206129; PMCID: PMC7062960. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7062960/
  4. Greger, M. (2023, March 31). Are vegans at risk for iodine deficiency? org. https://nutritionfacts.org/video/are-vegans-at-risk-for-iodine-deficiency/
  5. He S, Wang B, Lu X, Miao S, Yang F, Zava T, Ding Q, Zhang S, Liu J, Zava D, Shi YE. Iodine stimulates estrogen receptor singling and its systemic level is increased in surgical patients due to topical absorption. 2017 Sep 4;9(1):375-384. doi: 10.18632/oncotarget.20633. PMID: 29416620; PMCID: PMC5787473. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5787473/
  6. Linus Pauling Institute. (2023). Oregon State University. https://lpi.oregonstate.edu/mic/minerals/iodine#:~:text=Vitamin%20A%20deficiency%20in%20animal,thyroid%20gland%20and%20impairing%20the
  7. Linus Pauling Institute. (2023). Oregon State University. https://lpi.oregonstate.edu/mic/minerals/selenium#selenoproteins
  8. Manjer J, Sandsveden M, Borgquist S. Serum Iodine and Breast Cancer Risk: A Prospective Nested Case-Control Study Stratified for Selenium Levels. Cancer Epidemiol Biomarkers Prev. 2020 Jul;29(7):1335-1340. doi: 10.1158/1055-9965.EPI-20-0122. Epub 2020 May 26. PMID: 32457181. https://pubmed.ncbi.nlm.nih.gov/32457181/
  9. Meletis CD. Iodine: Health Implications of Deficiency. Journal of Evidence-Based Complementary & Alternative Medicine. 2011;16(3):190-194. doi:10.1177/2156587211414424. https://journals.sagepub.com/doi/full/10.1177/2156587211414424
  10. Moreno-Vega A, Vega-Riveroll L, Ayala T, Peralta G, Torres-Martel JM, Rojas J, Mondragón P, Domínguez A, De Obaldía R, Avecilla-Guerrero C, Anguiano B, Delgado-González E, Zambrano-Estrada X, Cuenca-Micó O, De La Puente Flores O, Varela-Echavarría A, Aceves C. Adjuvant Effect of Molecular Iodine in Conventional Chemotherapy for Breast Cancer. Randomized Pilot Study. 2019 Jul 17;11(7):1623. doi: 10.3390/nu11071623. PMID: 31319484; PMCID: PMC6682905. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682905/
  11. Rappaport J. Changes in Dietary Iodine Explains Increasing Incidence of Breast Cancer with Distant Involvement in Young Women. J Cancer. 2017 Jan 13;8(2):174-177. doi: 10.7150/jca.17835. PMID: 28243321; PMCID: PMC5327366. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5327366/
  12. Stoddard FR 2nd, Brooks AD, Eskin BA, Johannes GJ. Iodine alters gene expression in the MCF7 breast cancer cell line: evidence for an anti-estrogen effect of iodine. Int J Med Sci. 2008 Jul 8;5(4):189-96. doi: 10.7150/ijms.5.189. PMID: 18645607; PMCID: PMC2452979. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2452979/
  13. Winder M, Kosztyła Z, Boral A, Kocełak P, Chudek J. The Impact of Iodine Concentration Disorders on Health and Cancer. 2022 May 26;14(11):2209. doi: 10.3390/nu14112209. PMID: 35684009; PMCID: PMC9182735. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182735/
  14. ZRT Laboratory. (2021, July 7). Curious about iodine? Part 2: The history, uses, and forms of iodine. ZRT Laboratory. https://www.zrtlab.com/blog/archive/curious-about-iodine-2/#B9

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Alopecia Awareness: Uncovering the Role of Toxic Mold and Autoimmune Conditions

Alopecia Awareness: Uncovering the Role of Toxic Mold and Autoimmune Conditions

by | Oct 1, 2024 | Environmental Health, Immune Health, Naturopathic Medicine

Throughout my experience as a naturopathic doctor, I've personally witnessed the devastating effects that toxic mold exposure from water-damaged homes —an issue affecting an estimated 45% of buildings—can have on patients. From fibromyalgia to chronic fatigue and even alopecia, mold illness can trigger a cascade of debilitating symptoms. My passion for environmental health drives me to help people heal from these often-overlooked conditions, particularly mold-related illness, which I’ve received additional training to manage. Naturopathic doctors are uniquely trained in environmental medicine, making us well-equipped to address issues like toxic mold exposure. As we dive into Alopecia Awareness Month, I want to share some insights into the connections between hair loss, autoimmune thyroid disease, and toxic mold exposure, and what you can do to protect your health.

What is Alopecia Awareness Month?

Alopecia Awareness Month is observed every September to raise awareness about alopecia, its causes, and the impact it has on individuals’ lives. Alopecia is a term used for hair loss, which can range from thinning hair to complete baldness. While it’s often attributed to genetics and stress, other underlying health factors such as autoimmune diseases and environmental exposures—like mold—can play a significant role.

The Connection Between Autoimmune Thyroid Disease and Alopecia

Autoimmune disorders, particularly thyroid disease, are commonly linked to hair loss. Thyroid hormones regulate many essential bodily functions, including hair growth. When the thyroid is underactive or overactive, it can lead to hair thinning or even patches of hair loss known as alopecia areata.

Hypothyroidism and Hair Loss

In my practice, I've encountered numerous cases where individuals with Hashimoto's thyroiditis, an autoimmune form of hypothyroidism, experience varying degrees of hair loss. Hashimoto’s leads to a gradual reduction in thyroid hormone production, causing the hair follicles to weaken and fall out. The immune system's role in attacking the thyroid can also extend to attacking hair follicles, which is why autoimmune thyroid disorders are so frequently associated with alopecia. Understanding this connection helps us better support both thyroid health and hair loss in patients.

The Connection Between Toxic Mold and Alopecia

Toxic mold exposure is an often-overlooked contributor to health issues, including alopecia. Mold thrives in water-damaged buildings, and with so many homes affected, it’s not uncommon to see patients who are suffering from mold-related illnesses. These illnesses can manifest in many ways, including fatigue, respiratory problems, and, in some cases, hair loss.

Mold and Hair Loss: What’s the Link?

Exposure to mycotoxins, harmful chemicals produced by toxic mold, can weaken the immune system, leading to systemic inflammation and immune dysregulation. When the body is exposed to mold toxins, it can trigger inflammation in hair follicles, leading to conditions like alopecia. Additionally, mold exposure often disrupts the hormonal balance, affecting thyroid function, which can further exacerbate hair loss.

In cases of mold toxicity, I’ve seen patients struggle with a variety of chronic symptoms that can range from cognitive issues and muscle pain to unexplained hair loss. By addressing mold exposure through detoxification and environmental interventions, many patients have experienced significant improvement, including regrowth of their hair.

The Change the Air Foundation and Their Journey with Alopecia and Toxic Mold

One powerful example of the connection between toxic mold and alopecia is the story behind the Change the Air Foundation. This organization was born out of a family’s experience with mold-related illness, which led their young daughter to develop alopecia universalis, the total loss of all hair on the body. After enduring hair loss and a range of debilitating symptoms, they discovered that mold exposure was the underlying cause. Their journey to recovery, chronicled here, inspired the family to start the foundation. Their mission is to raise awareness about indoor air quality and toxic mold, helping families understand the often-hidden risks of mold exposure and providing resources for recovery. The foundation’s work continues to shine a light on the profound impact that environmental health can have on conditions like alopecia and many other chronic illnesses.

Managing and Addressing Alopecia Linked to Thyroid Disease and Mold Exposure

If you suspect your hair loss is linked to autoimmune thyroid disease or toxic mold exposure, seeking appropriate testing and support is essential. Naturopathic doctors, who receive specialized training in environmental medicine as part of their curriculum, are particularly skilled at identifying and managing mold-related illnesses.

1. Address Thyroid Health

For those with autoimmune thyroid conditions like Hashimoto’s, managing thyroid hormone levels can minimize the risk of hair loss. This may include thyroid hormone replacement therapy, along with a diet rich in essential nutrients like iodine and selenium, both of which support thyroid function and hair growth.

2. Combat Mold Exposure

For patients dealing with mold exposure, the first step is identifying and removing the mold source. When it comes to mold inspection and testing, I’ve found the most thorough results come from professionals with specific certifications such as Council-certified Microbial Investigator (CMI) or Council-certified Microbial Consultant (CMC). These individuals are trained to perform detailed mold inspections, bioaerosol sampling, and lab result interpretation. They can also design effective remediation protocols and conduct post-remediation testing to ensure the mold has been successfully eliminated. By working with professionals who hold these credentials, you can ensure that the mold issues are accurately identified and resolved.

3. Modulate the Immune Response

Since both autoimmune thyroid disease and mold exposure involve immune dysfunction, strategies to modulate the immune system, such as reducing stress, improving gut health, and incorporating immune-balancing supplements, can provide additional support.

Final Thoughts

As we observe Alopecia Awareness Month, it's crucial to remember that hair loss can often be a symptom of deeper underlying issues, such as autoimmune thyroid disease or exposure to environmental toxins like mold. By raising awareness and seeking a proper diagnosis, individuals affected by alopecia can take steps to regain their health—and in many cases, their hair.

With my additional training in mold illness and a passion for helping patients heal from environmental factors, I strive to bring awareness to these hidden contributors to chronic illness and support those on their journey to better health. If you're struggling with unexplained hair loss, it may be time to consider whether thyroid health or toxic mold could be contributing factors.

 

Dr. Sarah Giardenelli is a naturopathic doctor and acupuncturist in Leesburg, Virginia. With a passion for environmental health and a commitment to helping patients heal from chronic illnesses, she utilizes a holistic approach to care. For more information about her practice and services, visit www.collectivehealthcenter.com.

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