The articles I write each week usually focus on a topic relating to a health issue while incorporating dietary supplements, nutrition, and exercise. Today’s article is a little different twist, and I am going to discuss the emotion of joy and how it can be a benefit in your journey to becoming the optimal you. The definition of joy is to have a strong feeling of happiness and delight. It often comes from something positive happening in our lives, like spending time with people we love, achieving a goal, or simply enjoying a beautiful day. Unlike short bursts of excitement, joy can be a more profound and longer-lasting emotion. It can fill a person with warmth, peace, and a sense of well-being. The word “joy” comes from the Latin word gaudium, which means “gladness” or “delight.” Over time, it passed through Old French as joie and into Middle English as “joy.” People have been talking and writing about joy for thousands of years. Joy is different for everyone. It can come from small moments, like laughing with a friend, or big events, like graduating or getting married. Even in difficult times, people can still experience joy through love, hope, and gratitude. Joy and attitude are closely connected. While joy is a feeling of happiness or delight, attitude is the way we choose to view the world around us. A positive attitude can help us find joy more easily, even in challenging situations. When we focus on the good in our lives—like what we’re thankful for, the people who care about us, or small daily pleasures—we create space for joy to grow. On the other hand, a negative attitude can block joy . If we constantly complain, compare ourselves to others, or expect the worst, it becomes harder to feel joyful. The good news is that attitude is something we can control. By practicing gratitude, kindness, and optimism, we train our minds to notice joy more often. In this way, attitude doesn’t just reflect our mood—it helps shape it. Choosing a positive attitude is one of the best ways to invite more joy into our lives. One of the people that I look to when I think of joy is my father. He is 88 years old and always seems to have a joyful spirit. He and my mom were the dynamic duo for 58 years, and when my mom died in 2020, as much as he grieved, he seemed to bounce back and embrace the next chapter in his life. I think it would have been easy for him to go down a different path and have a bad attitude, but that just is not how he is wired. As he begins to slow down, that joyful spirit is ever present, and it is a gift that I hope to be blessed with as I continue the aging process. Another example of a joy-filled individual is one of my employees, Evie. She is an incredible provider of customer service and truly loves taking care of our patients. On special occasions, she will do the “happy, happy, joy, joy” dance at the pharmacy when we have something to celebrate. Both of these individuals have a great attitude and a joyful spirit. What gives us joy? Finding those simple things in life and appreciating them, not taking them for granted. I was reminded of this over the weekend as we lost the comfort of air conditioning. My wife and I discussed how we used to deal with “no air” back when we were kids, and how her family got air conditioning when her oldest sister got married, and we got it when she and I got married. I think both times coincided with our mothers going through menopause and maybe having a hot flash or two, but neither are with us to confirm that fact. Like air conditioning, many of us take our health for granted, and if we don’t take care of ourselves, it can be a slippery slope into a place that can be hard to get out of. Last Monday, I worked out with my trainer at 5:30 am. I didn’t want to get out of bed, partly because it was nice and cool, but also because it would be easier to snooze for an extra hour or two. However, I chose to get up and work out. During the workout, our discussion focused on setting goals in the workout process. One of my initial goals was to get to the gym regularly, which I have been doing, less in the summer as I do more biking, but consistently going. We talked about routines and trying to commit to 30 minutes of exercise per day, which I think anyone can do, so that will be my goal going forward. This article started with joy and ended with exercise, so now I’m going to tie the two together. Some would say they get no joy out of exercise and that it is a burden, and I would have agreed with that this past Monday; however, the silver lining is that I can exercise. I hope that with continued exercise, I can continue to have the ability to do the things you want to do for a long time, ultimately giving me joy. It’s not uncommon to hear people tell me that they want to live longer, but only if we can do the things we want to do. Let’s not take our health for granted, as it is a precious commodity. I’m also going to mention a product called Joy from Young Living. Joy is a blend of essential oils that creates magnetic energy and brings happiness to the heart, inspiring romance and togetherness. Joy is calming, balancing, uplifting, and relaxing. The blend has a sweet scent and can promote love, happiness, and confidence, and is often used to alleviate emotional blockages. Sounds like some people may want to bathe in this one. Stop in the pharmacy and we can sprinkle you with a bit of joy!! Stop by or call the pharmacy to schedule a consultation to review your supplement regimen or discuss any health issues you might need help with. Please visit my website at www.irsfeldpharmacy.com to find this and other archived articles in the blog section. Until next time, be vigilant about your health!!

Have you ever cut up meat or chicken and noticed the thin layer of film that covers the outside of what you are cutting up? That thin layer of film that covers every muscle in your body and is responsible for structure, strength, and flexibility is known as fascia. Fascia is something we don't learn much about in school, and in general, if you have a condition that involves fascia, it's kind of a big deal. When we think about our bodies, we typically focus on aspects such as bones, muscles, organs, and skin. But there's another essential part of the body that holds everything together and helps us move, feel, and stay healthy: fascia. Although it's not as well-known as other body parts, fascia plays a huge role in how we function and how we feel every day. In this article, we'll take a closer look at fascia. Fascia is a type of connective tissue that forms a continuous web throughout your body. It's made mostly of collagen, a protein that gives tissue strength and flexibility. Think of fascia like a stretchy, fibrous net or full-body suit under your skin that wraps around everything inside you—muscles, bones, organs, blood vessels, and nerves. Although it appears thin, fascia is strong and plays a crucial role in how your body moves and functions. There are three main types of fascia: Superficial Fascia – This layer is just beneath your skin. It helps cushion your body, stores fat and water, and allows your skin to move easily over the muscles. Deep Fascia – This thicker layer surrounds and separates muscles, bones, nerves, and blood vessels. It helps muscles slide over each other smoothly during movement. Visceral Fascia – This layer wraps around your internal organs, including your heart, lungs, and digestive organs, helping to keep them in place and functioning together. Where is fascia found? The short answer is, everywhere. Fascia is a full-body network that stretches from the top of your head to the tips of your toes. It surrounds individual muscles, groups of muscles, and even each muscle fiber. It also wraps around bones, joints, and organs. Because fascia connects every part of your body, a problem in one area can affect other areas. For example, tight fascia in your legs can pull on your lower back, causing pain or stiffness. • Fascia serves many vital functions that are crucial to maintaining a strong, flexible, and pain-free body. • Fascia keeps your organs, muscles, and bones in the right place. It acts like scaffolding or a framework for your body. • Healthy fascia helps muscles slide over each other easily, which is important for flexibility and coordination. • Fascia helps spread the force from one part of the body to another. For example, when you walk, the force from your foot travels through fascia to your leg, hip, and back. • Fascia helps absorb shocks and reduces friction between body parts. Fascia contains nerve endings that sense pain, pressure, and position, which helps with balance and movement control. Healthy fascia is flexible, slippery, and stretchy. But fascia can become tight, sticky, or inflamed due to injury, overuse, stress, poor posture, or even dehydration. When this happens, it can cause pain, stiffness, and other issues. Because fascia is so connected, problems in one area may cause discomfort in another. For example, tight fascia in the neck might lead to tension headaches. Several common health problems are related to fascia. Here are a few examples: • Plantar Fasciitis - This is inflammation of the fascia on the bottom of the foot, often caused by overuse, tight calves, or poor foot support. It leads to heel pain, especially in the morning or after long periods of standing. • Myofascial Pain Syndrom e - This condition involves chronic pain caused by tight areas in the fascia, called trigger points. These spots can be tender and cause pain in other parts of the body. • Fibromyalgia - While the exact cause of fibromyalgia isn't fully understood, many experts believe that fascia plays a role in the widespread pain and stiffness that come with this condition. • Post-Surgery or Injury Scarring - After surgery or injury, fascia can develop scar tissue or adhesions that limit movement and cause long-lasting pain. • Auto-immune Issues – A specific condition, Eosinophillic Fasciitis, which causes inflammation and thickening of the fascia along with scleroderma, Lupus, and rheumatoid arthritis, all of which have a fascia component. • Poor Posture or Sedentary Lifestyle - Sitting for extended periods or maintaining poor posture can cause the fascia to become stuck or shortened. This may lead to back, neck, or joint pain. The good news is that there are many simple and effective ways to care for your fascia and treat problems when they arise. • Regular movement is one of the best things you can do for your fascia. Activities like yoga, walking, or gentle stretching help keep fascia hydrated and flexible. • Using a foam roller can help release tight spots in the fascia, improve blood flow, and reduce muscle soreness. It works by applying pressure to trigger points, which allows them to relax and loosen up. • Therapies like deep tissue massage or myofascial release can help stretch and soften tight fascia. Some therapists specialize in treating fascia and know how to work with it gently and effectively. • Fascia needs water to stay soft and pliable. Drinking enough fluids each day supports healthy tissue and helps prevent stiffness. • Warm baths, heating pads, or infrared therapy can help relax tight fascia and increase circulation to the affected area. • Lowering inflammation with diet and supplementation like fish oil and curcumin are essential in taking care of your fascia. • In some cases, people may need help from a physical therapist, chiropractor, or other healthcare provider . They can offer specific treatments and exercises to target the fascia and relieve pain. Fascia is one of the most important—and often ignored—tissues in your body. It supports, connects, protects, and helps your body move the way it's meant to. When fascia is healthy, you feel flexible, strong, and pain-free. But when it's tight or damaged, it can lead to discomfort, stiffness, and chronic pain. Understanding fascia and taking care of it doesn't require anything fancy—just regular movement, good hydration, proper posture, and a little self-care. Whether you're an athlete, a student, or someone simply trying to feel better each day, maintaining healthy fascia can enhance your overall well-being and help you live a more comfortable and active life. Stop by or call the pharmacy to schedule a consultation for more information on developing a supplement regimen to address any fascia issues you may have. Please visit my website at www.irsfeldpharmacy.com to find this and other archived articles in the blog section. Until next time, be vigilant about your health!!

We recently had our staff picnic and one of my employee’s spouses asked me the question “do you take all the supplements you talk about?” That is a great question and a topic for today’s article. Spoiler alert, I don’t take everything that I write about each week as the supplements don’t pertain to what is going on with my current health , but I do take many supplements outside of foundational nutrition to address specific issues that I have going on and I will discuss them in this article. I’m going to start by sharing my daily routine which incorporates my supplements along with some natural self-care products. Reducing exposure to toxins should be a priority for all of us so I start by using Vanicream soap in the shower it is a product that is free of fragrance, dyes, lanolin, parabens, formaldehyde and formaldehyde-releasers and gluten. Next, I use Now brand Cedarwood deodorant, which is free of harmful forms of aluminum, talc, parabens, sulfates, mineral oil, petrolatum, propylene glycol, silicones, artificial colors and fragrances. I recently replaced my toothpaste with Boka , a hydroxyapatite-based toothpaste that is fluoride free, gluten free, alcohol free and dyes or sulfates, an overall really clean product. Unfortunately, I haven’t found a shave gel that is cleaner yet but that is something that I’m working on. Lastly, most of you know that I am a bald guy due to genes, not by choice. So as part of my daily routine, I use a natural sunscreen and moisturizer applied to my face and head. I’m not a huge fan of sunscreens because we need the sun to contact our skin to synthesize the prohormone Vitamin D. I do like it on the head, neck, and face due to a family history of skin cancer, and if the “bean” is left uncovered, it will surely burn in the summer sun. When it comes to pain medication , I am allergic to aspirin and ibuprofen, so I typically have a product called InflammEze Plus which has natural ingredients including ginger, curcumin, Boswellia, white willow bark, hops and devils claw to help with pain and inflammation. I also have Tylenol in the cabinet. I take one about every 2-3 months if I have a headache but use it very seldomly. The downside of taking Tylenol or acetaminophen is that it can deplete glutathione. Glutathione is referred to as the master anti-oxidant. Taking a dose of NAC or a liposomal glutathione while taking acetaminophen can offset this depletion. Many people have anti-acids in their cabinets in the event they have reflux or GERD. I don’t use those but get GERD relief by taking a betaine/pepsin combination product that adds acid to my gut. The combination works for me because when I feel heartburn coming on. In my case and probably in most people’s case, the problem is a lack of acid, not too much acid. What vitamins and supplements do I take regularly? My Fab Five Omega 3 fish oil – I take 720mg of EPA + DHA 2 caps twice a day, but I get an additional 1000mg in my pro-resolving mediator product use to help resolve inflammation Vitamin D3 5000IU + K2 – 1 per day all year around Multi-vitamin/multi-mineral w/ phytonutrients – well-rounded product twice a day Probiotic – This I like to rotate periodically to get exposed to a variety of bacteri – I take this a couple of times a week and eat homemade yogurt as well which is loaded with probiotics Magnesium – twice-daily dosing of the glycinate for with about 500mg of elemental Mg – most of us are deficient in Magnesium which helps muscle relaxation, cramping, anxiety, vitamin D absorption to name a few of its uses Products to reduce inflammation - I have degenerative disc disease, so along with Omega 3’s, I take these to lower the inflammation burden, which has been successful over the last fifteen years and is measured with an omega 3 test and C-reactive protein, both show low inflammation in my system. Curcumin 400X as an anti-inflammatory product taken twice a day Joint Eze contains hops extract and undenatured collagen – twice per day As mentioned above, a product called PRM resolve which is a pro-resolving mediator product taken twice a day I mmune support – these are ramped up in times of sickness Zinc Pro 10mg once a day – zinc is also in my multivitamin Vitamin C 500mg 1 twice a day Immune Support - with selenium, mushroom extracts, and olive leaf extract – 1 per day Miscellaneous Products CoQ10 – 100mg once a day for cardiovascular and energy support Melatonin 5mg at bedtime – for sleep and antioxidant properties NAC – n-acetyl cysteine supports glutathione production DHEA 25mg once a day – this is supplemented based on a saliva test for hormones and stress – low levels are a sign of prolonged stress (go figure) Quercetin – 1 capsule daily Niacel – 1 capsule daily – this is designed to help boost NAD production Detox Phase I & II – I have a genetic mutation that decreases my ability to detox so I take one of these daily to support those pathways ProImmune – another product to help increase glutathione production – this I ramp up to 3 to 4 times a day when I start to get sick. You may look at this and be thinking that it is too much or possible overkill on the supplements, but each one has a specific purpose and is part of a regimen designed to provide: Nutritional foundation Lower inflammatory burden preventing deterioration of bone and joints Provide immune support – typically in the winter months but year-round with Covid Address of deficiencies in areas that I am falling short in diet and lifestyle Take the time today or this weekend to review what is in your medicine cabinet. Think about replacing self-care products that may be loaded with toxins with products that degrease your exposure. Purge the old stuff and consider adding something that might be more beneficial to your overall health. If you have outdated prescription and non-prescription products, we have a disposal bin for these products, so bring them down and get rid of them so they can be disposed of in a safe manner. I hope this was helpful in giving you ideas on how to move the needle towards better health. Stop by or call the pharmacy or call to schedule a consultation for more information on developing your personalized supplement regimen or other health concerns that you might have. Please visit my website at www.irsfeldpharmacy.com to find this and other archived articles in the blog section. Until next time, be vigilant about your health!!

A supplement that we often get questions about is melatonin. The most common questions revolve around sleep, which it can provide a benefit. Unfortunately, melatonin is pigeonholed into being used only for sleep . After learning about the various uses of melatonin, you may want to consider incorporating it into your supplement regimen and think of it as a Swiss army knife of supplements. Melatonin is a hormone your body naturally produces, mostly at night . It plays a key role in regulating your sleep-wake cycle. But did you know that melatonin does much more than help you fall asleep? From helping with acid reflux and depression to supporting brain and immune health, melatonin has numerous uses that scientists continue to discover. This article will explore the various ways melatonin can benefit your health and provide guidance on its safe use. Melatonin, also called N-acetyl-5-methoxytryptamine, is produced mainly by the pineal gland in your brain . It's released in response to darkness and helps signal to your body that it's time to rest. During the night, melatonin levels rise. In the morning, they fall, allowing you to wake up and stay alert throughout the day. Unfortunately, melatonin levels tend to decline with age . By the time a person reaches 60, their melatonin levels may be only one-tenth of what they were in youth. Certain medications, like beta blockers and non-steroidal anti-inflammatory drugs (NSAIDs), can deplete melatonin levels. The most common use for melatonin is to improve sleep quality . People with insomnia, jet lag, or irregular work shifts may benefit from melatonin supplements. It can help you fall asleep faster and improve sleep duration. Melatonin is generally considered safe for short-term use; however, it's best to start with a low dose—around 1 to 3 mg—and increase it only if necessary. Melatonin is also helpful for gut health . It may help alleviate symptoms of acid reflux (GERD) by protecting the esophageal lining and reducing stomach acid. Some people use melatonin to help with constipation or irritable bowel syndrome (IBS). Its natural ability to calm the body and reduce inflammation can improve digestive comfort. People who feel depressed or tired during the winter months may suffer from Seasonal Affective Disorder (SAD). This condition is associated with a lack of sunlight, which affects the levels of melatonin and serotonin. Taking melatonin at the right time may help restore a healthier sleep-wake cycle and reduce SAD symptoms. Melatonin is not just made in the pineal gland— it's also produced in the mitochondria of your body's cells, especially in the brain. It acts as a powerful antioxidant, helping to protect brain cells from damage. Some research suggests that melatonin may play a role in protecting against Parkinson's disease and dementia, including Alzheimer's. It may help slow down brain aging and reduce oxidative stress, which damages cells over time. One of the most exciting areas of melatonin research is its role in cancer prevention and treatment. People with lower melatonin levels, especially those who work night shifts, may have a higher risk of developing certain cancers, such as breast cancer. The World Health Organization has labeled shift work that disrupts melatonin levels as a "probable human carcinogen." Melatonin has demonstrated anticancer effects in numerous laboratory and animal studies. It may: • Slow cancer cell growth • Help cancer cells die (apoptosis) • Stop tumors from making new blood vessels (anti-angiogenesis) • Boost the immune system's ability to fight cancer • Work alongside chemotherapy to reduce side effects and improve survival Melatonin may be especially helpful in breast, prostate, colon, liver, brain, and lung cancers. It can shift cancer cells from fast energy-making modes (anaerobic glycolysis) to slower ones (oxidative phosphorylation), reducing their ability to grow and spread. In clinical studies, patients who took melatonin in conjunction with chemotherapy experienced better outcomes, including longer survival and fewer side effects, such as fatigue and nausea. Melatonin strengthens the immune system . It encourages the production of T-cells and natural killer cells, which help fight infections and even destroy cancer cells. Melatonin also helps regulate inflammation, making it useful in chronic diseases where inflammation plays a role. Tinnitus, or ringing in the ears, is another condition that melatonin may help . In a clinical study, people with chronic tinnitus who took 3 mg of melatonin each night experienced a significant reduction in the intensity of the ringing. They also reported better sleep. Melatonin was most effective for people who: • Had bilateral (both ears) tinnitus • Were exposed to loud noises • Had not tried other treatments • Did not have depression or anxiety Melatonin is a potent antioxidant that helps protect cells from damage caused by free radicals, giving it a strong anti-aging effect. It may help reduce the risk of age-related diseases like heart disease, cancer, and neurodegeneration. Melatonin also supports healthy mitochondrial function, which is crucial for maintaining energy and promoting longevity. Melatonin is considered one of the safest supplements available. In animal studies, even extremely high doses couldn't cause death—its LD50 (lethal dose) is practically infinite. However, it's still important to use it responsibly. Possible side effects include: • Morning drowsiness • Headaches • Dizziness • Nausea • Vivid or disturbing dreams (especially at high doses) If you experience bad dreams, try switching to a slow-release formula or lowering your dose. Always start at a low dose (1-3 mg) and increase it slowly as needed. Higher doses, such as 20-60 mg, are sometimes used in cancer care, but only under medical supervision. Melatonin may interact with medications, including blood thinners, blood pressure medications, and immune-suppressing drugs. Always check with your doctor or pharmacist before starting melatonin if you take other drugs or have health conditions. Melatonin is far more than just a sleep aid. It plays a vital role in many parts of the body, including the gut, brain, immune system, and hormonal system. Research shows promise for its use in supporting mental health, digestive issues, tinnitus, and even cancer care. Because melatonin is safe, affordable, and easy to use, it serves as a great starting point for individuals seeking to enhance their sleep, promote their health, and support their body's natural rhythms. Just be sure to talk with your healthcare provider, especially if you're taking medications or dealing with severe health conditions. Need help choosing a melatonin supplement that is right for you? Stop in or call the pharmacy at 701-483-4858. Please visit my website at www.irsfeldpharmacy.com to see this and other archived articles in the blog section. Until next time, be vigilant about your health!!

Winter is long and harsh, so when summer hits, spending time outdoors is a must. Today's topic will explore natural ways to protect yourself from the sun and bugs and some natural remedies for injuries sustained while outdoors. I 'm a huge fan of spending time in the sun, as it has numerous benefits, primarily the production of vitamin D. However, too much of a good thing can end up being a bad thing, and excessive sun exposure can damage your skin over time. Sunburn, premature aging, and skin cancer are all risks of too much ultraviolet (UV) radiation. That's why wearing sunscreen can help prevent sun damage; however, not all sunscreens are created equal. Some contain chemicals that may be harmful to your body and the environment. Natural, non-toxic sunscreens offer a safer way to protect your skin. Most traditional sunscreens use chemical ingredients like oxybenzone and octinoxate. When washed into oceans, these can irritate the skin, disrupt hormones, and harm coral reefs. In contrast, natural sunscreens use mineral-based ingredients such as zinc oxide and titanium dioxide. These minerals sit on the skin's surface and physically block UV rays rather than being absorbed into the skin. Natural sunscreens are usually free from synthetic fragrances, preservatives, and dyes. They're often made with added ingredients like coconut oil, shea butter, aloe vera, and vitamin E to soothe and moisturize the skin. When shopping for a non-toxic sunscreen, look for products labeled "broad-spectrum," which means they protect against both UVA and UVB rays. Choose SPF 30 or higher for optimal protection, and ensure it's water-resistant if you plan to swim or sweat. Protecting your skin doesn't have to involve harsh chemicals. With natural, non-toxic sunscreens, you can enjoy the sunshine while keeping your body—and the environment—safe and healthy. Bug bites are a common annoyance during the summer months . Mosquitoes, ticks, fleas, and other insects can bite and cause itchy, red bumps. In some cases, bites can also spread diseases like Lyme disease and West Nile virus. While many people turn to chemical sprays for protection, there are safe and effective natural ways to prevent bug bites. One of the best natural methods to keep bugs away is using essential oils. Certain oils have scents that insects hate. Citronella, eucalyptus, lavender, tea tree, peppermint, and lemongrass oils are all known to repel bugs. You can mix a few drops of any of these oils with a carrier oil, like coconut or almond oil, and apply it to your skin. Wearing the proper clothing also helps. If you're going to be in a buggy area, wear long sleeves, pants, and socks to cover your skin. Light-colored clothing is better because it's less attractive to mosquitoes and makes it easier to spot ticks. Another way to prevent bites is to keep your environment bug-free. Remove standing water from flowerpots, birdbaths, or buckets since mosquitoes lay their eggs in water. Trim grass and clear away piles of leaves or wood, which are good hiding places for ticks and other insects. Using screens on doors and windows also helps keep bugs outside where they belong. Your diet also plays a role. Some people believe that eating garlic, onions, or taking vitamin B1 (thiamine) can make your body less appealing to insects. Although the science behind this isn't conclusive, many people swear by it, and it's a safe method worth trying. Natural bug repellents made from plant-based ingredients are available in stores. Look for ones with lemon grass and eucalyptus oil, which the CDC (Centers for Disease Control and Prevention) has approved as an effective mosquito repellent. These options don't contain DEET or other harsh chemicals, making them a better choice for people with sensitive skin. You can also make your natural bug spray. A simple recipe involves mixing 10 drops of essential oil with two tablespoons of witch hazel and two tablespoons of water. Shake well and spray it on your skin or clothes before going outside. Reapply every couple of hours for continued protection. Finally, be aware of the time of day. Mosquitoes are most active at dawn and dusk. Stay indoors during these times or take extra precautions if you need to be outside. Spending time outdoors is great for your physical and mental health, but outdoor activities sometimes cause minor injuries, such as cuts, scrapes, insect bites, sunburns, and bruises. Fortunately, many natural remedies can help you heal without using harsh chemicals. When you get a small cut or scrape, it's essential to clean the wound first . Rinse it with clean water to remove dirt and bacteria. After that, applying raw honey can help . Honey has natural antibacterial properties that help speed up the healing process. Another effective option is aloe vera gel, which helps reduce inflammation and soothe the skin. Once the wound is treated, cover it with a clean bandage and change it daily. Bug bites can be itchy and uncomfortable . A paste made from baking soda and water can relieve the itching. You can also try rubbing a slice of onion or dabbing apple cider vinegar on the bite to reduce swelling. Essential oils like lavender, tea tree, or chamomile can calm irritated skin. Mix a few drops with a carrier oil, such as coconut or olive oil, before applying. If you spend too much time in the sun, a sunburn can leave your skin red and painful. Aloe vera gel is one of the best natural remedies for sunburn. It cools the skin and promotes healing. You can also take a cool oatmeal bath or apply plain yogurt to soothe the burn, however the yogurt option might be a bit messy but if you have a dog in the house, they might like that option. Drinking extra water is important, too—it helps your body recover from dehydration and heat. Always keep a small natural first aid kit when heading outdoors. Include bandages, gauze, a bottle of diluted essential oils, aloe vera gel, honey packets, and arnica cream. These simple, natural treatments can help you recover faster and avoid unnecessary chemicals. With the proper care, you'll be back to enjoying nature in no time. I hope you found the information about natural tips for enjoying your summer helpful. It's time to go out and enjoy the great outdoors, and now you have some safe, non-toxic ways to do that. Need help with natural summertime outdoor solutions? Stop in or call the pharmacy at 701-483-4858. Please visit my website at www.irsfeldpharmacy.com to see this and other archived articles in the blog section. Until next time, be vigilant about your health!!

I had the opportunity to participate in a conference recently where the people in attendance were there to learn about a very specific topic. The speakers were extremely educational, and I was able to learn some new information pertaining to the topic of the conference. Most conferences cover a variety of different subjects but this one focused on one single medication, low dose naltrexone or LDN. LDN is a medication that has helped many of our patients at the pharmacy . Working with our patients, providers, and the medication, LDN, has been such a rewarding experience. It is difficult to grasp the many features of LDN but if I told you we make a medication that can: • Increase our bodies production of endorphins by up to 300% . Increasing endorphins helps with energy, mood, and improved well-being. • Increased endorphins are our bodies natural pain relievers. They stimulate the opioid receptor, resulting in pain relief. Tricking the body into producing its own pain reliever, without the side effects and addiction issues that go hand in hand with opioids. • Create an anti-inflammatory effect by blocking toll-like receptors, lowering our inflammatory burden. • Block the receptor responsible for creating inflammation in our brain and big nerves which is referred to as neuroinflammation. • Increase dopamine , our reward neurotransmitter benefitting the areas of mood and energy. • Affects up to 18 different receptors, all in a positive manner • Being used for over 140 different conditions and the number seems to increase every year. If you presented this information to me 37 years ago when I started my journey as a pharmacist, I would have probably laughed at you and thought you were crazy. Fast forward to today and I couldn’t be more excited about a treatment option for patients as it is hard pressed to find a patient that I think would not benefit from this medication. Honestly, it seems way too good to be true, but the number of patients that we help with this medication seems to grow every month which is a testimony to its effectiveness. What makes this medication so unique? The genius of it is that we are microdosing a medication meaning we are giving tiny amounts of the drug which yields such a different effect at the receptor site compared to the traditional dosing of this medication at doses of 50-200mg/day naltrexone blocks the opioid receptor 24/7. The difference between these high doses and what we compound is that we are making doses in the neighborhood of 0.5-4.5mg per day. The opioid receptor is still blocked, but it is for only a short time, about 4 to 6 hours. This blockage prompts a message to our brain that we need to produce more of our body's own opioids to override the blockage, which happen to be endorphins. I’m hoping the last couple of paragraphs isn’t giving you a buzz cut with all the technical information as it is difficult to tell the LDN story without getting in the weeds regarding the nuts and bolts of how it works. Let’s assume you have looked at the information, dialoged with your provider, and hopefully have been issued a prescription. If this doesn’t occur and you need help, the pharmacy is a great source to find providers willing to prescribe LDN. A critical piece to the decision-making process of prescribing and dispensing any medication is the need to look at the risk vs benefit of giving that medication. For many of our patients who have tried multiple conventional medications with limited effectiveness, they are often left with a compounded alternative where the benefit exceeds the risk. That is usually the case with LDN as it is a super safe compound dosed at tiny doses. What happens next? This is where you rely on the pharmacy team to help guide you as the clinical challenge with this drug is finding a dose that is optimal for you. There is not one dose of LDN that is effective for all patients. Some of our patients take tiny doses while others take high doses. Some patients take it once a day, while others take it 2-3 times a day. There is no one size that fits all . It takes time and patience for the patient, practitioner, and pharmacy to find the right dose so that we can optimize the effect of the medication. The key with LDN is patience as the medication can improve over time, up to 18 months. I listed the mechanisms on how this medication works but if I had to summarize it, I would simply say that LDN stimulates your body to produce its own pain relieving opioids and decreases inflammation throughout our body, brain, and big nerves by affecting the immune system. The list of different disease states that prescribers are using this for is lengthy, but it can be accessed at the following website: https://www.ldnresearchtrust.org/conditions . The LDN research trust is a non-profit organization committed to providing information to patients and practitioners about the benefits of LDN and they happen to be the organization who put on the conference I recently attended. In the perfect world, finding and fixing the underlying cause of any disease or illness should be our goal. As good as LDN is, in many cases, it does not address the underlying cause of the illness we are looking to treat, but, in many patients, once again, auto-immune patients stick out; they could spend their entire lives looking for the source or trigger for the out-of-control inflammation ravaging their bodies. Fortunately, LDN is a safe and in many patients, effective alternative to conventional medications. Why do I like LDN as a treatment option? Its safety profile is impeccable. It has some side effects, mainly centered around sleep disturbances, but we have options to help offset those side effects. Side effects tell us that we have a doing issue and possibly need to decrease the dose. Lastly, it is highly affordable for most patients. My staff and I would be pleased to help you, so stop by the pharmacy or call to schedule a consultation to see if LDN might be a treatment option for you or a loved one. Please visit my website at www.irsfeldpharmacy.com to find this and other archived articles in the blog section. Until next time, be vigilant about your health!!

Many of my articles are about things in your gut because your intestinal tract is essential to overall health. The quote " all disease begins in the gut" comes from Hippocrates, the father of medicine, who lived around 400 BC. If you ponder that quote, it doesn't take long to understand that if our gut isn't healthy, it can affect other areas of our body. Today's article will dive a little deeper into the process of digesting fat and the role of both the liver and gall bladder. The gall bladder is a pear-shaped organ just below the liver and protected by your rib cage on the right side of your chest. The gall bladder works as a storage reservoir for bile produced by the liver. When we eat a meal containing fat, bile is secreted by the gall bladder into the small intestine, emulsifying the fat to aid its absorption. Emulsifying fat is simply the physical act of breaking down large fat clusters into smaller globules , also known as micelles. These smaller globules have a greater surface area and can be better broken down by enzymes excreted from the pancreas, specifically lipase. Fat is often considered harmful or unhealthy, but it is an essential nutrient converted into energy in our bodies. Fat is essential as it is necessary to absorb specific vitamins and minerals and is a building block for cell membranes and the insulating-like cover of nerves. Fat also plays a role in blood clotting, muscle movement, and, my favorite, inflammation. We can see and appreciate the benefits of fat; however, there are good, healthy fats and fats that can present problems. Good fats include poly-unsaturated and mono-unsaturated fats; trans fats are harmful, and saturated fats fall somewhere in the middle. What might be some telltale signs that we are having problems digesting fat? Our stools tell us a lot about what is going on in our digestive system. When a person passes oil in their stools, has stools that float in the toilet, or has an oily sheen in the water, it is most likely due to them not breaking down fat in their gut. Some of the causes could include insufficient bile production by the liver, the gall bladder's inefficiency in pumping bile into the GI tract, gall stones, or having too much fat in our diet. One avenue to pursue is increasing the liver's ability to produce bile, which can be accomplished by taking choleretic agents. Choleretic agents increase the volume of bile produced by the liver . Artichoke extract and beetroot powder are two herbs that have choleretic activity. Cholagogues offer another solution: agents that promote the healthy flow of bile from the liver and gall bladder into the intestines. Artichoke and beetroot work are again beneficial, along with dandelion root powder, tangerine extract, and gentian extract, all of which positively support the impact of fat accumulation in the liver. Many patients with gall bladder issues choose to have their gallbladders removed, which is a permanent solution to a gall bladder's pain and the GI issues it presents when it is not functioning optimally. Having a cholecystectomy or gall bladder removal can be a fix to the pain but can potentially lead to a life of digestive problems. Once the gall bladder has been removed, there is no reservoir for bile to collect. Instead of being stored, the bile is continuously released from the liver into the small intestine. Bile is available to break down fat, but when eating a fatty meal, a person does not get a bolus or big release of bile to help digest the fat. Many patients who have had their gallbladders removed don't have any problems. However, some will continue to have GI issues. What can be done if you have ongoing adverse effects after having your gall bladder removed? The first would be to adjust your diet, requiring you to eat foods lower in fat content, ideally less than 3gm per serving, increase your fiber intake, and eat smaller meals. A well-balanced diet with plenty of fresh fruits and vegetables, along with lean proteins, in general, is a good idea. Bile salts and ox bile are dietary supplements that can be taken at mealtime to help digest food . They both help to emulsify fat, allowing your body to digest and absorb the fat. These supplements are a bolus bile substitute taken at mealtime instead of having a gall bladder. They can be taken with pancreatic enzymes, including lipase, to help further break down the fat. If you suffer from one of the symptoms of a gall bladder that is not functioning optimally, stop by the pharmacy and ask for a free sample of one of our digestive enzymes that focuses on breaking down fat. For patients with many GI issues, we recommend taking our GI Quiz. The quiz helps guide us on product recommendations for specific areas of the GI tract. Please request the questionnaire and let us help you with any underlying issues. Gall bladder and fat digesting issues are common to many in our population. This article will provide some guidance and options for better managing these issues. One of our patients recently took the GI quiz as she was struggling with many different GI symptoms. Her scores were off the charts. I made a couple of supplement recommendations, and when she came back a month later, her scores were significantly improved, and the GI symptoms that kept her from getting out and about were nearly gone. This is a classic example of not settling and continuing to search for solutions she eventually found. If you struggle to find solutions for your unhealthy gut, call the pharmacy at 701-483-4858 or stop in to schedule an in-person or phone consultation. Please visit my website at www.irsfeldpharmacy.com to see this and other archived articles in the blog section. Until next time, be vigilant about your health!!

Speaking with patients regarding questions on their thyroid medications is a common occurrence at our pharmacy. The reason may be due to the high incidence as the estimated number of patients taking medication for hypothyroidism or low thyroid in the US is about 30 million patients, or about 8% of the population; however, the data estimates vary somewhat depending on the source. In addition, there are potentially another 5 million patients with undiagnosed and, therefore, untreated hypothyroidism. Women are seven times more likely to develop thyroid disease than men . Hashimoto's, an autoimmune thyroid condition, affects up to 2% of the population. As you can see, the statistics indicate that this is a health concern in society today. Some basics about the thyroid : The thyroid gland is butterfly-shaped and located below your Adam's apple in the neck. When healthy, you wouldn't be able to tell it is even there, but if you have thyroid issues, it can become inflamed and have nodules on it. The gland itself produces thyroid hormones, which are responsible for metabolism, body temperature regulation, and growth and development throughout the body. The thyroid hormones include T4 and T3, with T4 being the primary thyroid hormone. T4 is an inactive hormone . The T in T4 and T3 stands for Tyrosine, and four refers to the four iodine molecules attached to Tyrosine. T3 is the active form of thyroid , which comes from T4. The de-iodinase enzyme converts T4 into T3; this enzyme takes away an iodine molecule from T4 to make T3. The enzyme can either channel this process to an active form of T3, which is the usual conversion, or it will deactivate it by converting it to Reverse T3 or rT3, an inactive form. Several versions of the de-iodinase enzyme do different things in breaking down T4 to T3. The de-iodinase enzyme needs the micronutrient selenium to function correctly. Here is a big takeaway from this information: Under stress, the enzyme that converts T4 to the active form of T3 does not function optimally, and T4 gets converted into rT3, the inactive form. I f you are stressed and your body is not working correctly, the conversion of T4 to T3 will be compromised. If you are dealing with a high level of stress and have hypothyroidism, that might be why you are not feeling well. The most common test to determine if you have a thyroid issue is TSH or Thyroid Stimulating Hormone . An elevated TSH can indicate that your thyroid is not keeping up with your body's demands. When you don't have enough circulating hormone, TSH increases, hoping it will stimulate the thyroid gland to produce more thyroid. High TSH most often equates to low thyroid. This is confusing for some patients because it reverses what you usually think. Two other standard tests that can be run to see further what is going on with the thyroid are free T4 and free T3. When these are running low, they can signify that a hypothyroid or low thyroid condition may be going on. Digging deeper into the thyroid requires additional tests like TPO Antibody, Thyroglobulin, and rT3. TPO Antibody is a test to see if your body produces antibodies against the thyroid hormone. If this is elevated, you may be given the diagnosis of Hashimoto's, an autoimmune condition in which, for some reason, your body is attacking itself. Thyroglobulin is a protein abundant in Tyrosine and, when bound to iodine, combines to form T4 and T3. If thyroglobulin is elevated, it could indicate that you lack iodine. The reason for testing rT3 was discussed above. The standard treatment for thyroid disease includes supplementation with T4 in the form of Levothyroxine or Synthroid. Your body is tasked with converting T4 into T3, and the hope is that it will be able to do so so that you will end up with the active form of T3. Many patients end up with normal thyroid values, yet they don't feel right. Another option when treating hypothyroidism includes the use of desiccated porcine thyroid extracted from the pig thyroid gland, also known as DTE. This is standardized to 38mcg T4 and 9mcg T3 per grain or 65mg of the drug. The advantage of using DTE as a form of treatment is that you get an active form of T3 rather than hoping your body will make that conversion for you. If a person is under severe stress, this can make all the difference in the world. A study was done in 2014, and it looked at patients stabilized on T4 alone. The patients were converted to a desiccated thyroid product, and after 4 weeks, 78% of them preferred the desiccated thyroid product over levothyroxine. This is an option to consider if you are not feeling well on your current levothyroxine therapy. I reference this study because I recently recommended that one of my patients who was taking levothyroxine and struggling with energy issues switch to a desiccated thyroid product. It had been about one month later, and she reports improved energy with the new medication. This is a simple change that could make a significant difference in a patient's quality of life. Another option would be to take the active ingredients, T4 and T3, and compound them into any strength combination to the specifications of your practitioner. This can dial in your thyroid to get both your T4 and T3 at optimal levels. It can also be an option for those sensitive to fillers in commercially available products. A compounding pharmacy can prepare compounded medications specific to your needs. The last item you can do to help your thyroid is to take a supplement with specific nutrients. I mentioned two nutrients in the article that would be found in one of these formulas: selenium and iodine . Other key nutrients include zinc and magnesium, along with activated B vitamins. Considering a thyroid support formula may be another key to optimizing thyroid function. If you are taking thyroid medication and all your levels say that you are normal, yet you don’t feel normal, you have options to consider. Don’t settle for normal when you have tools that can help you reach optimal!! My staff and I would like to help you with questions regarding Hashimoto thyroid issues that you might be having, so call or stop by to schedule a consultation. Please visit my website at www.irsfeldpharmacy.com to find this and other archived articles in the blog section. Until next time, be vigilant about your health!!

All Things Omega Fish oil is one of the topics I like to write about the most because it is so crucial to overall health. The word omega comes from the last or 24th letter of the Greek alphabet. The definition is the end or extreme and final part. When thinking about omega and omega 3 in particular, I wouldn't put it at the end of the supplements I take but at the beginning, as it is part of our core four nutrients for foundational nutrition. Omega-3, omega-6, and omega-9 fatty acids are fats that are super important for your body . You might have heard about or seen them on food labels, but what makes them different? Let's break it down simply by looking at what they are, where you find them, and how they help (or sometimes harm) your health. Omega-3s are a type of fat called polyunsaturated, which means they have a unique chemical structure with multiple double bonds. Your body can't make omega-3s on its own, and that is why we refer to them as an essential fatty acid; you need to get them from food. There are three main kinds: ALA (found in plants like flaxseeds, chia seeds, and walnuts), and EPA and DHA (found in fatty fish like salmon, tuna, and sardines). Omega-3s are like superheroes for your body. They help reduce inflammation, essentially calming down swelling or irritation inside you. They're great for your heart, helping to lower bad fats in your blood and keep your blood pressure in check. Omega-3s also support your brain, helping you think clearly, and they're essential for healthy eyes. Eating foods like fish or adding flaxseeds to your smoothie can boost your omega-3s. Omega-6s are also polyunsaturated fats; like omega-3s, your body needs them from food because it can't make them. The primary omega-6 is called linoleic acid, and you find it in vegetable oils (like corn, soybean, or sunflower oil), nuts, seeds, red meat, and lots of processed foods like chips and fast food. Omega-6s are important for healthy skin, hair, and bones and help your body use energy . But here's the catch: too many omega-6s can cause inflammation, which might lead to problems like heart disease if you overdo it. Most people eat way more omega-6s than omega-3s (like 20 times more!), but a healthier balance is closer to 4 times more or less. Reducing junk food and eating more fish or veggies can help fix this. Omega-9s are different because they're monounsaturated, meaning they have just one double bond in their structure . Your body can make omega-9s, so they're not "essential" like omega-3s or omega-6s. You find them in foods like olive oil, avocados, and almonds. Omega-9s are great for your heart. They can raise your "good" cholesterol (HDL) and lower the "bad" cholesterol (LDL), which helps keep your blood vessels healthy. They also reduce inflammation and might make your body better at using sugar, which is good for preventing diabetes. Adding olive oil to your salad or snacking on avocados is a tasty way to get omega-9s. The significant differences are that omega-3s and omega-6s are essential (you need to eat them), while omega-9s aren't. Omega-3s fight inflammation, omega-6s can increase it if you overeat, and omega-9s support your heart. To stay healthy, eat more omega-3 foods (like fish or flaxseeds), cut back on omega-6-heavy proc essed foods, and include omega-9s from things like olive oil. A balanced diet keeps these fats working together to keep you strong! Fish oil is famous for its omega-3 fatty acids, but it also contains small amounts of lesser-known nutrients that are beneficial for your body. These are some of the additional nutrients contained in fish oil. One key ingredient in fish oil is vitamin D . This vitamin acts like a hormone and helps your body absorb calcium, keeping your bones strong and healthy. It also supports your immune system, allowing you to fight off colds and other bugs. Most people don't get enough vitamin D, especially in winter when sunlight is low so that fish oil can be a significant boost. Another critical component is vitamin A, found in some fish oils, especially those from cod liver. Vitamin A is fantastic for your vision, helping you see better in low light. It also keeps your skin healthy and supports your immune system so you stay strong against infections. Fish oil also contains antioxidants , like astaxanthin in some types, which protect your cells from damage caused by free radicals (think of them as tiny troublemakers in your body). Antioxidants may reduce inflammation and keep your skin and heart healthier. Lastly, fish oil has small amounts of minerals like selenium , which supports your thyroid and immune system. These nutrients work together to make fish oil a powerful supplement. Adding fish oil to your diet, through capsules or foods like salmon, can give you these extra benefits beyond omega fatty acids, helping you stay healthy and energized! Fish oil is well-known for its health benefits, especially for the heart and brain. However, many people don't know about the benefits of pro-resolving mediators (PRMs) . This nutrient is essential in reducing inflammation and keeping our bodies healthy. PRMs are unique molecules that help the body end inflammation after it has done its job. When we get hurt or sick, inflammation helps us heal—but too much can be harmful. PRMs help calm things down and restore balance, which can protect against chronic diseases like arthritis or heart problems. PRMs can be taken separately or in combination with a product that combines them with omega-3s and other ingredients. A high-quality fish oil supplement that includes PRMs can support better health, especially for people with inflammation-related conditions. Omega 3 and 6 testing can easily be done with a finger stick at home. You have heard me talk about testing the oil in our cars, but we seldom test the oil in our bodies. This is a great opportunity to check these oils and make sure the products we are taking are providing the benefits we hope for. I hope you find this information helpful in your health journey. If you would like help or more information about fish oil and testing, do not hesitate to contact the pharmacy, as we would be more than willing to help you at 701-483-4858. All my articles can be found online at our website, www.irsfeldpharmacy.com . My podcast, "The Irsfeld Pharmacy Optimal You Podcast," can also be accessed through the website. Until next time, be vigilant about your health!!