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Flu Season Isn’t Over Yet: Keep Your Immune System Strong Through the Spring!

At this time of the year many patients ask me how can they enhance their immune system.  The truth is that our immune systems are designed to work just fine if we eat a healthy diet, exercise regularly and get enough rest.  However, if you find yourself getting sick with an upper respiratory infection (URI) there are some herbs and supplements that can shorten the duration of symptoms.  They work best if taken at the very first sign of a URI, and stopping them when those symptoms clear.

7 Supplements for Immune Health

Elderberry : Elderberry has both antiviral and antibacterial effects. Research suggests its efficacy — even against the H1N1 virus. Four tablespoons of the elderberry fruit syrup Sambucol daily for three days, has been shown to reduce symptoms of fever and muscle ache by about 50 percent. For kids, reduce the dosage to one tablespoon twice a day.

Medicinal Mushrooms: Mushrooms have been shown to work against bacteria, viruses and some forms of detrimental mold. They contain polysaccharides, a component of cells that can prevent bacterial growth in the laboratory setting. I have my patients keep on hand a product known as Mycommunity, which is a blend of 17 fungi types.

Zinc: You want to make sure you’re taking a good multivitamin with zinc – 15 milligrams is generally thought to be a good amount for maintenance, but you can go up to 30 daily.  Zinc glycinate and zinc gluconate are usually well tolerated, and start with 10 milligrams as these are least likely to give you stomach upset. Otherwise, take as directed on the package.

Andrographis:  Andrographis — sold under the name Kold Kare — is an herb widely used in Ayurveda, the traditional form of medicine in India. When started within 72 hours of the onset of symptoms, it can improve symptoms of the common cold.

American Ginseng: There are various forms of ginseng and some may be beneficial if used early in the onset of cold symptoms. Some evidence suggests that taking 200 milligrams twice daily of the American ginseng extract CVT-E002 (brand Cold-fX) during influenza season may decrease the risk of developing URIs, and seems to reduce both the severity and the duration of symptoms. Another combination ginseng product called Kan Jang, which contains Siberian ginseng and Andrographis, may also prove effective.

South African Geranium: A number of studies have shown that extracts of the South African geranium can be helpful in reducing symptoms of bronchitis, sore throat, sinusitis and the common cold. Both children and adults tolerate it well. These products are usually readily available in your local health food store, marketed under the brand name Umcka.

N-Acetylcysteine (NAC): One of my favorites for preventing cold and flu.  NAC is widely used in the medical community for a number of conditions, and has terrific clinical data that shows it to be helpful for patients with chronic respiratory illnesses.  It also helps to keep the immune system in its best condition for warding off illness. It can be helpful with coughs, cold, runny noses – it also converts to Glutathione, the body’s most powerful antioxidant.  I usually recommend 900 milligram tablets – start with one twice daily and increase to two twice daily as needed. Pharmanac, a Canadian brand that comes in an effervescent form is easy to take as a fizzy drink – even for children!

My thoughts on immune enhancement:

If you wanted to take something throughout season that will help to keep you healthy, I’d recommend Vitamin D.  It is essential for immune health, and our levels often drop during the winter months because we get less sun exposure. A large study performed in elderly adults at Yale University suggests that even patients with low-normal levels of Vitamin D are more prone to URI’s than patients with higher levels. Many of us are deficient in Vitamin D, so try at least 2000 iu of vitamin D3 – and include a good quality fish oil, as it will give you an additional D boost but will also serve as  a great antioxidant. One that has at least 1,400mg EFA/925 DHA is a good dose to be used twice daily in patients with underlying asthma and allergies as well.

As in with any supplement, be cautious in taking with medicines, or other herbs or supplements.  Ginseng can interact with medicines for diabetes. Fish oils can cause blood thinning. And if you have allergies or are on medications, please check with your doctor first before adding any new her or supplement.  All of these products must be avoided if you are on medications or other herbal supplements that thin the blood.

I’m here on Thursdays if you need more advice or have chronic sinus or ENT issues – happy to see you for a consultation!

Live in our neighborhood and need help with chronic sinus or ENT issues?  Make an appointment with Dr. Gereau. She will address your concerns and develop an integrative plan that focuses on holistic, high-impact treatments. To make an appointment, call 914-652-7800.

Meet Dr. Gereau: Sezelle Gereau, MD, is an integrative ENT/Allergist with more than 20 years of experience. She uses an integrative and functional medicine approach to conditions such as sleep apnea, headaches, allergies and chronic sinusitis.  

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Here’s the One Easy Solution to Your Food Allergies

For many people with food allergies, completely avoiding problem foods isn’t easy or even practical. Accidental exposures happen and, as we’ve seen recently in the press, can lead to dangerous and sometimes lethal consequences.  

Sublingual immunotherapy (allergy drops) for foods, otherwise known as SLIT, can help both adults and children safely build tolerance in case an accidental exposure to allergens occurs. For some, it can help them enjoy many foods that once caused reactions.  

While it is common knowledge that shots can be helpful for patients with  environmental allergies, SLIT is not as widely recognized in the United States. Just as shots work by injecting tiny amounts of the tree, dust, or pollen that you are allergic to, SLIT works by giving that same substance as a drop placed under the tongue. The amount is enough to prime the immune system to stop reacting to the substance, yet is below the level that triggers an allergic reaction.  

Allergy drops are safe and effective as treatment for both environmental and food allergies.  They have been used in the US and Europe for over 50 years.

6 Common Questions About Allergy Drops:

How does sublingual immunotherapy for food allergies work?

All forms of immunotherapy work in the same way – by giving you small amounts of allergen so that your body learns to tolerate them without having reactions.

What food allergies can be treated with sublingual immunotherapy?

The most common food allergies that are treated with sublingual immunotherapy are the usual culprits –  egg, milk, corn, yeast, wheat, soy, peanut and shellfish, but more than 100 different foods can be treated if needed.   Your doctor formulates a special prescription of drops for you – you then take these 3 times daily to impart what is known as “tolerance”.  This gives your body the ability to be exposed to the food without reacting.

How are food allergies diagnosed and what tests are performed?

Diagnosing food allergies starts by observing symptoms when troublesome foods are included in a person’s diet.  Runny nose, mouth itching, or skin rashes can occur with food or environmental allergies.   Other symptoms, though, such as upset stomach, fatigue and loose stools are more specific to foods.   There are a number of ways to test for these allergies, and determine the level to which your body is reacting to the allergen. Special blood tests reveal the level to which your body is reacting – and the drops are formulated specifically for your unique level of reactivity to those specific allergens.

What about my seasonal allergies?

It’s always important to treat environmental allergies either first, or relatedly. Environmental allergies are much more common than food allergies, and the symptoms are often confused. Also, once environmental allergies are more under control, the body could become less reactive to foods, and thus you can treat fewer allergens, or perhaps not treat the foods at all.  If you begin immunotherapy for environmental allergies and aren’t seeing results after three to six months, you may consider asking about food allergy testing and treatment.

How long does it take to see results?

Studies show that improvements in immune tolerance begin within days, while more permanent changes require more than a year of treatment. The length of treatment depends on the severity of your allergies and how compliant you are in taking the prescribed treatment. For mild to moderate allergies, a common treatment length is three to five years; more severe food allergy cases can take longer.

What is the end goal for the patient treated with sublingual immunotherapy for food allergy?

The goal of sublingual immunotherapy treatment for food allergy will vary by individual. If you have mild to moderate allergies, it may be possible to reintroduce allergic foods into your diet. If you have severe and life-threatening allergies, the goal is to reduce the likelihood of an allergic reaction to an accidental exposure.

Live in our neighborhood?  Join Dr. Gereau for a free community talk, A Novel Approach to Treating Food Allergies.  Come fInd out more about allergy drops and if they are right for you and your family.  Sign up here.  

Meet Dr. Gereau: Sezelle Gereau, MD, is an integrative ENT/Allergist with more than 20 years of experience. She uses an integrative and functional medicine approach to conditions such as sleep apnea, headaches, allergies and chronic sinusitis.  Make an appointment with Dr. Gereau.

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10 Ways Women Can Reduce Holiday Stress

Fact: Holiday stress is disproportionately felt by women.

Why? Because women do the holiday “heavy lifting.” According to research by the American Psychological Association (APA), women shoulder the majority of the family burden for shopping and holiday celebrations (think cooking and cleaning), and they feel particular stress from the time crunch of getting it all done.

Many women during the holidays put stress management practices, such as daily meditation, yoga or walks, on hold while cramming too much into too little and turning to comfort foods as a way to cope. This leads to arthritis flares, increased symptoms of autoimmune disorders, such as fatigue and chronic pain, increased anxiety and depression and for some, weight gain.

Here’s how holiday stress impacts women, according to the APA study:

  • 44% of women report that their stress increases during the holidays
  • 69% of women feel stress from a lack of money
  • 51% of women feel pressure to give or get gifts
  • 69% of women feel stress from a lack of time
  • 41% of men strongly agree that they feel like they can relax during the holidays while only 27% of women feel this way
  • 41% of women eat for comfort during the holidays
  • Women are twice as likely to report that they cook, shop for food, and clean.

Many women also struggle with the stress created by the double shift of work and family of responsibilities. The worries of weight gain, the stress of so many social commitments (another holiday party?), family, friends, and the ever-shrinking bank account can all build up to feel like one giant pressure cooker. After all, food is always around, and with all the running around to get stuff done women will drop their fitness routines in order to just sit for a while.

“Women in particular need to be mindful that their responsibilities may have more stressful consequences than they realize, and that they are reacting to the stress in unhealthful ways, like eating and not permitting themselves to relax,” according to the APA.

Ladies, it’s time to bring down the holiday stress level several notches!

10 Ways To Beat Holiday Stress & Create a Healthier, Happier Holiday:

  • Take a daily walk with no phone, no agenda. Unplug from the world. Twenty minutes every morning makes a huge difference in how you face the day.
  • Stick to your routine and schedule your priorities first. Do you usually workout on Monday, Wednesday and Friday? Go to your book club on Thursday evenings? Do something special on Friday nights? Go! Put these on your calendar in pen!
  • Cut down on emotional eating. Identify exactly what you’re feeling before you take the first bite. Are you hungry? thirsty? tired? stressed? sad? happy? Give it a name, and then choose to eat it. Choose each bite. It takes the “power” away from the food.
  • Say “No.” We go overboard to please others. Accept the commitments you want. Period.
  • Ask for help and delegate. Accustomed to doing it all? Most of the people in your life are accustomed to you doing it all too, and most likely, they don’t realize you need help. They aren’t mind readers. Ask for help, and be ready to assign a task.
  • Create a nightly tranquil self-care routine rather than plopping in front of the television. Consider taking a hot bath, and surround yourself with fragrant candles and your favorite music. You might even “unplug” from all electronics. Gasp, I know!
  • Simplify — ask yourself, “How can I make this easier?”
  • Downsize meals — consider less dishes, or host a community meal where everyone brings their favorite dish. This creates inclusion and connectedness.
  • Reduce gifting — Set boundaries and limits early, and stick to them. Decide for whom you are buying presents, and decide on a quantity. When we give with overabundance to the people in our lives we desensitize them to the meaning of the gifts.
  • Simplify plans with close friends Save the holiday get-together for after New Year’s. For now, get together for coffee as a respite from the holiday flurry.

In essence, what all of this means is slow down, enjoy the sights and sounds of the holidays, and most of all fill your holiday with joy, love, gratitude and merriment. There’s much to celebrate — including a less-stressed you!

Resource: Greenberg, Quinlin & Rosner, 2006. Holiday Stress Report. American Psychological Association.

Looking for a Detox Recovery Plan after the New Year? If you live in our neighborhood, join me in a dynamic group detox that will not only detox your body, but will also renew your spirit and help dissolve any negative thinking. Join us. I can’t wait to meet you! Learn More and Sign Up

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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Curcumin – the Anti-Inflammation Wonder Herb

Turmeric (Curcuma longa) is a culinary herb that is an amazing medicinal multi-tasker! It has a bright yellow/orange hue that gives curry its vibrant color. A member of the ginger family, turmeric contains many compounds including several in the curcumin family. Curcumins are known to have anti-inflammatory, anti-oxidant, anti-cancer properties.

Despite that curcumin has been used medicinally in Ayurvedic medicine in India for centuries, it is only more recently that interest has caught on in the U.S. Luckily for all of us, the enormous potential of curcumin has resulted in a growing body of research to help us understand how it works and which scenarios it works best in. Currently there are ongoing studies looking at arthritis, inflammatory bowel disease treatment, colon cancer prevention, Alzheimer’s disease, depression, to name just a few.

Cooking with turmeric is an easy and healthy way to benefit from curcumins. It adds a delicious color and flavor to dishes. Turmeric tea is another excellent way to enjoy this powerful herb.  It does seem, however, that the doses needed to get full medicinal effect are much higher than one could ever get in a helping of your favorite curry. Although I always encourage people to get their nutrition from food before supplements, this is one case where taking a curcumin supplement does much more for you than simply cooking with it.

How to use Curcumin Medicinally


In the case of arthritis, curcumin works by neutralizing free radicals as well as by inhibiting pain and inflammation. In fact, it suppresses multiple inflammatory chemical messengers that the body makes.  It does this by inhibiting several enzymes along the inflammation cascade, the very same enzymes that ibuprofen and naproxen block.

And research supports this. A well designed study of 367 arthritis patients found it to be as effective as the traditional anti-inflammatory drug, ibuprofen with fewer side effects1.  Additionally, curcumin has been found to decrease substance P in nerve cells which is an additional way that in can improve pain in all kinds of arthritis.A typical dose would be 500mg taken 1-3 times a day.  


As a gynecologist I am always looking for ways to help women manage their period problems. For the same reason that curcumin helps arthritis, it is logical that it would be helpful for pain associated with menstrual cramps. One prospective randomized trial of 70 women with PMS showed that 100mg taken twice a day for 10 days starting one week before menses reduced PMS scores by 59% compared to just 14% in placebo group. Effects were seen for all three symptom categories: physical, behavioral, and emotional2. What’s nice about this study is that the authors used a relatively low dose compared to other applications. Lower doses mean fewer potential side effects.

Ulcerative Colitis

Curcumin’s powerful anti-inflammatory effects and limited absorption from the GI tract make it an excellent agent to treat inflammation in the gut. There are ongoing studies looking at curcumin as a treatment for inflammatory bowel disease. One such study of 89 people with ulcerative colitis found that when in remission, those who took 1,000mg curcumin twice a day for six months, along with their regular medicine, had lower relapse rates than those who took placebo.3


From a cancer perspective, curcumin has the ability to alter gene transcription and actually stop cell growth, known as apoptosis. Its anti-cancer properties are also thought to come from anti-inflammatory and antioxidant effects. It has been studied and used for prevention or treatment of colorectal cancer, pancreatic cancer, breast cancer, multiple myeloma, lung cancer.  Interestingly, there are also studies to suggest that whole turmeric has anti-cancer properties beyond curcumin extracts alone.4

Things to Know:

Because curcumin is not well absorbed by itself you will need to use a preparation that has been specially formulated so that your body can digest it. Many supplement preparations have black pepper, also known as bioperine, added to it which improves intestinal absorption by about 1000%. There is some concern that pepper is irritating to the GI lining which might be problematic. Alternatively, some brands have specially formulated the herb in a delivery system that optimizes absorption.

Dr. Blum’s non-GMO Super Curcumin, available in our online store, is formulated with super-absorbable sunflower lecithin so that you will reap the benefits of every milligram. See it Now

Who Should Not Take Curcumin

Curcumin is usually well tolerated but can lead to GI upset if taken in high doses and could cause an allergic reaction. People with gallbladder obstruction should avoid curcumin because it can cause the gallbladder to contract. This can be helpful for some kinds of digestion, but could make things worse if you have a gallstone blockage. Additionally, patients with gastric ulcers should avoid curcumin. Patients on blood thinners should be careful with curcumin. Always tell your healthcare provider if you are taking any herbs.  I don’t recommend curcumin supplements in pregnancy due to lack of safety data.

Do You Suffer With Arthritis?

Are you ready to live a pain-free life? Whether you suffer with an autoimmune condition like Hashimoto’s or arthritis, Dr. Blum can help you!

In her new book, Healing Arthritis, Dr. Blum presents the exact 3-Step Protocol that we use with patients at Blum Center for Health. You will learn the best food plan for arthritis, the precise supplements and dosage we recommend for an arthritis-free life, how to build resiliency so that life’s stressors won’t affect your health, and what your gut has to do with your arthritis symptoms. In essence, Dr. Blum gives you all the tools you need to fix your gut and heal your arthritis. Get The Book Now


  1.  Kuptniratsaikul V et al Clin Interv Aging. 2014 Mar 20;9:451-8. Efficacy and safety of curcum domestica extracts compared with ibuprofen in patients with knee osteoarthritis: a multicenter study.
  2.  Khayat S et al Complement Ther Med. 2015 Jun;23(3):318-24  Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial
  3. Hanai H, et al  Clin Gastroenterol Hepatol. 2006 Dec;4(12):1502-6   Curcumin maintenance therapy for ulcerative colitis: randomized, multicenter, double-blind, placebo-controlled trial
  4.  Devassy JG, et al  Nutrition Reviews, Volume 73, Issue 3, 1 March 2015, Pages 155–165.  Curcumin and cancer: barriers to obtaining a health claim


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5 Easy Ways To Survive the Thanksgiving Food Fest

Gobble, gobble, indeed! According to research from the Calorie Control Council, the average American may consume more than 4,500 calories on Thanksgiving Day. Whoa! That’s more than double the average person eats on a regular day. That’s pretty shocking.

This is particularly problematic for people with autoimmune disease, such as rheumatoid arthritis or Hashimoto’s, or those who contend with joint pain, reflux or food sensitivities. Underlying conditions almost always flare! Sometimes immediately, sometimes up to two days later.

Why, oh why, do we do that to ourselves?

Of course, you hear the stories of family drama, but it seems to run much deeper than that. It’s as if Thanksgiving has become an overeating contact sport. We start preparing in advance and even start bemoaning the after-effects of too much food well before the actual event. We act as if eating until bursting point is expected and completely out of our control. And just like a football game, Thanksgiving comes replete with the after-game commentary and play-by-play.

We also tend to do what we’ve always done. Overeating on Thanksgiving, in essence, has become a habit!

The great news is: You can change that script. It is entirely possible to indulge in all of Thanksgiving’s deliciousness AND feel satiated, content and even full, WITHOUT having to resort to elastic-waisted pants for a few days.

5 Easy Ways To Survive the Thanksgiving Food Fest

Eat Throughout The Day — Often we approach Thanksgiving thinking that we will forgo food during the day in order to partake more heartily during the main event. Big mistake! In fact, when we skip meals we generally eat more. Choose small, filling meals. For breakfast, have a bowl of gluten-free oatmeal with berries and nuts. For lunch, have coconut milk kefir with nuts and fruit, or avocado toast — think slow-digesting carb with a healthy fat and protein. It will stabilize your blood sugar, keep you satiated, and set you up for a healthy Thanksgiving meal.

Skip the Snacks — One of the wonderful things about Thanksgiving is the home-cooked meal. Mindlessly eating chips, store-bought white breads, and other processed foods, not only is unhealthy and stimulates your appetite, but it’s also not tasty. Stick with real food — fruits and crudite are great choices for healthy snacking.

Forgo The Impulse to Mirror Other People’s Eating — How often do you reach for food when you see someone else eating? Right. Me too. It takes awareness. Every time you start to reach for something at the hors d’oeuvre table, ask yourself, “Why am I reaching for this?” If it’s because someone else is eating, pick up a glass of sparkling water instead.

Eat Your Veggies! — Rather than filling your plate with everything on the table, start with a plateful of salad and vegetables. Most Thanksgiving meals have salad, green beans, Brussels sprouts, and other delicious but overlooked vegetables. Start with them instead of making them an afterthought. Once you’ve enjoyed your veggies, then take a little bit of everything else. In fact, switch your plates. Use the dinner plate for the salad and vegetables, and the salad plate for turkey, sweet potatoes, mashed potatoes and stuffing.

Slow Down! — Put down your utensils between bites, sip water between bites, and focus on connecting with those around you rather focusing on the food in front of you. Take the time to appreciate your food, smell it, look at it, and savor it.

Oh, and give yourself permission to leave food on your plate!

Happy Thanksgiving!


Do you have a hard time staying on track during the holidays? Or, does holiday stress overwhelm you? Consider working with a Health Coach (hey, I’m one!) who will help you create a stress-free holiday survival plan and stick with it. Learn more about CoachMe.

Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.

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Improve Your Sleep and Improve Your Life

A good night of sleep – seems like the simplest thing, yes? Almost a right  – shouldn’t everyone sleep like a baby?

While this appears to be true, we know that even babies don’t always sleep well. And for some, a full evening of rest is an elusive thing. According to a study conducted by the Center for Disease Control, nearly 9 million Americans have used prescription sleep aides in the last month.1 That study also found that more women than men use them, and their use is greater in the 50 and older age group.

Sleep disorders can significantly impact one’s work and home life – and your health. Snoring and sleep apnea are the Number One medical cause of relationship and marriage break-ups. Prolonged sleep apnea can lead to hypertension, diabetes, obesity, depression, heart attack, and stroke.  Chronic fatigue that results from sleep issues can keep one from being at their best and contributes to poor work performance.

Is Your Sleep Disturbance Chronic or Acute?

Sleep can be disordered for a number of reasons. Some can’t fall asleep or stay asleep – this is known as insomnia. Everyone at sometime in their life will not sleep due to an acute condition – a problematic day at work, racing mind, or maybe just too much coffee close to bedtime. These times are short and self-limited. Chronic insomnia is defined as having difficulty falling asleep 3 nights a week, for 3 months or longer. Insomnia can be “co-morbid” – due to a medical condition that is known to cause sleep issues. Both psychiatric and medical conditions can cause this to happen, as can a host of medications.

So, no, it’s not all in your head, and as you well know, if you’ve ever had trouble sleeping – wishing it away won’t work. While there is no definitive test for insomnia, the diagnosis usually involves an inventory of sleep-related medical questions, a sleep log, and blood work or sleep testing. Thus, visiting a sleep professional is essential to getting the right diagnosis and proper help.

Do You Have Sleep Apnea?

For some, falling asleep easily is actually the sign of a sleep issue. Long-standing fatigue can make one fall asleep inappropriately – as a passenger in a car, in the theatre, or at your desk when it’s expected you will be alert and productive. In this case, the problem is poor quality sleep. It could be that you are frequently awakened by something known as “apnea.”

An apnea is a cessation or pause in the breath – the cause for this is either in the central nervous system, or because the airway is unable to stay open enough to allow you to sleep. The body reflexively awakens you when your airway closes off – a protective response that wakes us up enough to breathe. Humans of all ages have some degree of apnea during sleep – and it is usually a combination of “central” and “obstructive.” But., when it becomes excessive and sleep becomes fragmented, there is a bigger problem.

Despite common belief, you don’t have to be obese to have obstructive sleep apnea (OSA). In fact, OSA in and of itself can lead to insulin resistance and cause or promote obesity. OSA occurs in up to 10% of children of various weights and sizes and is the most common sleep disorder in children. We often observe that if we get children to breathe better at night, they gain weight, become more productive at school, and behavior and learning issues sometimes disappear.

There are definitive tests for apnea. While going to a sleep lab was once the gold-standard way to diagnose obstructive sleep apnea, most insurance companies now prefer in home sleep testing. A doctor who is familiar with the diagnosis and treatment of sleep can easily order such testing. It has to be interpreted by a sleep specialist, and recommendations are made how best to get treated. CPAP (continuous positive airway pressure) is one way to treat obstructive apnea, and continues to be recommended for the most severe cases. But there are an array of other treatments, which the doctor will discuss with you when reviewing the results.

What You Can Do to Help Yourself, Your Child or Loved One Sleep Better

Try to get enough of sleep every night The American Sleep Foundation recommends at least 7 hours of sleep nightly.

Establish a consistent bedtime and stick to it The body does respond to a circadian rhythm that once broken is difficult to re-establish. That is as true of shift workers as it is of children. Try to go to sleep and awaken at about the same time every day. 

Exercise consistently, but not close to bedtime — Exercise is important for sleep as it decreases arousal, anxiety and depressive symptoms all of which are beneficial for sleeping. There is also a drop in body temperature after exercise – which helps you get sleepy.  Vigorous activity too close to bedtime will cause arousal, though, so make sure you have a gap of at least a few hours between activity and lights out.

Maintain good sleep hygiene – Limit screen time close to bedtime and give your body a period of time to wind down. Also don’t pick up your mobile or turn on your computer should you awaken in the middle of the night. This is not the time for catching up on your emails! Make sure your little ones don’t take their iPads and cellphones to bed. Make their rooms a sleep-only zone, so that homework and other activities occur outside of the sleeping space.

Be sure to have a comfortable bed and sleep position — Don’t expect your body to adapt to the wrong mattress and pillow. This will only worsen aberrant musculoskeletal feedback to the central nervous system – and make your sleep less restful.

Supplements for Better Sleep

In addition to the behavioral techniques, there are herbal remedies and supplements that can naturally help you get better sleep. It’s hard to know which one your body will respond to, and we recommend trying each one for 2-3 weeks before giving up and moving on to the next one.

Magnesium – This is one of the most important minerals for your sleep, muscle relaxation and mental health. Clinical studies have shown that magnesium improves insomnia, sleep efficiency, sleep time and sleep onset. Can be taken by mouth, put into a warm bath (Epsom Salts), or rubbed on the skin as a cream or oil.  We recommend an absorbable form of magnesium, like magnesium glycinate, instead of magnesium citrate which can cause loose stool (and in fact is used to treat constipation).

Melatonin – This hormone is produced by your body in response to light to help regulate your sleep-wake cycle. Melatonin can also help reflux – a condition that often occurs alongside obstructive sleep apnea. It should be used in small amounts, starting with 1 mg and perhaps increasing to 2, then 3 mg over a few weeks if you don’t feel it’s helping.  Take it about an hour prior to bedtime.

Valerian –This amino acid increases the neurotransmitter GABA in the brain. As such, it does what prescribed sleep aids like Xanax and Valium do – only without the associated risks. We love blends of valerian, passionflower and lemon balm, all combined. At Blum Center we use Myocalm PM.

L-Theanine – Well known as an anxiolytic, L-Theanine not only helps produce a state of calm, but has been shown to aid overall sleep quality.

Live in our area and want to sleep better? Join Dr. Gereau and special guest Dr. Brad Gilden for their FREE community talk, Sleep: The Essential Pathway to Optimum Health on Monday, September 25th at 7pm. The discussion and demonstration will include sleep position, posture, the importance of nasal breathing and stress management. You will walk away with 7 strategies to improve your sleep immediately. Join Us! Sign Up 

Meet Dr. Gereau: Sezelle Gereau, MD, is an integrative ENT/Allergist with more than 20 years of experience. She uses an integrative and functional medicine approach to conditions such as sleep apnea, headaches, allergies and chronic sinusitis.

The Blum Center is teaming up with Elite Health Services to provide patients suffering from sleep disturbances with a natural and holistic solution to improving breathing and sleep-related problems. Elite Health Services located in Greenwich and Westport CT provides hands on manual physical therapy to improve postural and mechanical limitations that may be depriving you of a restful night sleep. Elite’s team of physical therapists and performance specialists are at the forefront of collaborating with your medical team to solve your sleep dilemma.  




NCHS Data Brief. 2013 Aug;(127):1-8.

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How to Use Genetic Testing to Improve Your Health

My great-grandmother Greig, her son (my grandfather), and my father all had diabetes. Both my father and his father were diagnosed with it in their 40s. Being the whole-hearted, fun-loving Texans that they were, they smoked for at least 20+ years, drank bourbon and beer, and ate barbecue brisket on a regular basis. My grandfather put 2 teaspoons of sugar in his coffee and my dad couldn’t pass up dessert.

I, on the other hand, quit smoking right after college, was a vegetarian for about 20 years, and my favorite drink was hot water with lemon with an occasional glass of wine. I’m two decades beyond 40 now and my blood sugar has never been even borderline high.

Is it my genes, just my luck, or is it my lifestyle?  

Genetic Expression: Nature and Nurture

Most chronic human health conditions have multiple genes that contribute to the condition, so this often means there are a number of ways to intervene to change how that condition will show up in any particular individual. Lifestyle changes can have big effects on our genes as my family example shows. Change your lifestyle, change your genes! Or at least change your genetic expression.

How genes are expressed—in other words, how they show up in your biochemistry, which translates, ultimately, in how you look and feel—is affected by food, stress, meditation, toxins and other environmental factors. This change in gene expression can be temporary or permanent and, in some cases, can even be passed on to your children, not as a change to the gene, but as a change in gene expression.  

What this means is that you can change your genetic destiny by changing your inner and outer environment.

Genetic Testing Is Here!

The exciting news: The future of medicine has arrived! You can find out what genes may be affecting your destiny through genetic testing. Genetic testing can help to direct you to the more significant changes you can make to have an effect on how your genes turn on or off.

Genetic testing, particularly online, direct-to-consumer testing, is on the rise, but the hype can also lead to confusion and misinformation. There are lots of benefits to genetic testing and some downsides, so it’s good to think it through before you leap in.

What Genetics Testing Tells You

The job or our most important and powerful genes is to code for making proteins in the body which then build body tissues and organs and control our chemistry. There are somewhere between 19,000 and 21,000 of these genes in humans. When you get genetic testing done, you may get an overwhelming amount of information, so it’s good to know what you’re looking for so you can be selective in what you get.  

For instance, you may or may not want to know you have the gene that increases your risk for Alzheimer’s by 40% when it’s not yet clear what you can do to avoid developing Alzheimer’s. Some people like to know, though, so they can plan ahead or start doing all the fabulous things in life they were putting off until retirement. It depends on your personality and your approach to life.

To get your raw genetic data, you can do home genetic testing to get your full genome from companies like They will give also you an analysis of where your ancestors came from and for an additional fee they will tell you your risk for developing a variety of genetically linked illnesses and conditions.   

How We Use Genetic Testing

Here at Blum Center, one of the ways we use genetic testing is to have you upload your raw genetic data into a website called Genetic Genie.  They will then give you a genetic Detox Profile and Methylation Analysis — these are the genetic backbones of your ability to detoxify your inner environment, as well as create some of your brain neurotransmitters and the body’s most powerful antioxidant glutathione. These profiles can sometimes provide very useful insight into why you get sick when you are around chemicals smells or why you seem to be overly sensitive to medications. We have found these to be especially useful in people with a lot of environmental chemical and pesticide exposures (e.g., golf courses, soccer fields, horse barns, living next to I-95) who just can’t see any improvement with their chronic health condition.

Do you want to know more about your genes and changing their genetic expression? If you live in our area consider making an appointment at Blum Center with either me, Elizabeth Greig, or our Director of Nutrition, Mary Gocke. Both of us have experience making lifestyle recommendations after looking at the Genetic Genie profiles.  Are you ready for a change? Call to set up your appointment today at 914-652-7800.

Meet Elizabeth: In her dual role as our Functional Medicine Nurse Practitioner and a teacher in our Mind.Body.Spirit programs at Blum Center for Health, Elizabeth Greig, MSN, FNP, helps treat and heal patients with complex chronic health conditions. Whether she’s treating a medical condition or leading a class in meditation, Elizabeth helps people understand that when it comes to healing, it’s more about nourishing life, than it is about battling illness. Learn more about Elizabeth’s practice.


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10 Reasons You Can’t Lose Weight

Are you trying to lose weight and just can’t seem to get the scale to budge? You may even feel like you’re doing everything “right” to no avail. Some people blame their metabolism or wonder if their age or gender is the issue. Some people go through a life transition like a stressful time or childbirth or menopause and feel like their body has never been the same since. Does this sound like you?

If so, don’t despair. It does not have to be this way. There is usually an underlying reason to stubborn weight loss.

10 Reasons You Can’t Lose Weight

1. Portion Distortion — You might find it hard to believe but portion size alone is often a culprit, particularly in the United States where portion sizes have grown over the years. Researchers have found, for instance, that meal sizes at restaurants have tripled in size since the 1970s¹ and the plates we serve our meals on have also increased in size.2 At every turn, we are encouraged to eat more than we need.

In my health coaching practice at Blum Center for Health, I find that many people overdo it on “healthy” foods. Prime example: Nuts are healthy addition to your diet — they are a healthy fat, a good source of protein, fiber and have anti-inflammatory properties. But, one serving of Brazil nuts, for example, is two nuts. Yes, one serving is only 2 nuts! One serving of almonds is six nuts. If you’re eating nuts like popcorn, you’re not going to lose weight.

While I’m not a big fan of calorie counting, I do think using a phone app, like My Fitness Pal, for a week will give you an accurate view of your caloric and nutrient intake. How much fiber are you consuming? How much sugar, for example? This is important information for weight loss.

2.  The Right Mix of Nutrients — Beyond the amount you are eating, is what you are eating. Are you living on rice cakes and cottage cheese, thinking that low-calorie diet foods are going to help you reach your goal? That strategy is likely undermining your weight loss objective. Weight loss is often about moving away from processed foods and into a whole foods, anti-inflammatory food plan that includes increased fats, ample protein and unlearning the reliance on empty carbs, even the so-called “healthy” ones like gluten-free bread and “nutrition” bars. This will ramp up your metabolism, jumpstart weight loss and teach you to eat for life, rather than going on and off diets continually.

3.  Chronic Stress — Stress is a major player in stubborn weight loss. We live stressful, fast-paced lives. Stress elevates cortisol and adrenaline, hormones responsible for “fight or flight” in what your body perceives as an emergency — something as serious as jumping out the way of a careening car, or something as nerve-wracking as public speaking. Once the event is over, our cortisol and adrenaline levels return to normal. This is a healthy stress response.Chronic stress, however, creates havoc in the body. Cortisol levels, which spike during a stress-inducing event, remain elevated. Think … a stressful job, a stressful relationship or even the everyday stress of “getting everything done.”This rise in cortisol puts a damper on weight loss. In fact, chronically elevated cortisol can cause weight gain!3  And, perhaps even more importantly, as Susan Blum, MD, discusses in her book, The Immune System Recovery Plan, this increased baseline can damage the immune system and prevent it from healing. Ultimately, chronic stress can have a negative effect on the levels of good bacteria in the gut, reducing the ability of the immune system to fight infection and puts us at risk for autoimmune disease.

4.  Lack of Consistent Quality Sleep — Research4 demonstrates that even slight sleep loss boosts cortisol levels and can accelerate the development of insulin resistance. In fact, one study found that getting just 30 fewer minutes sleep than you should per weekday can increase your risk of obesity and diabetes.5 Not getting enough sleep is related to a host of other issues including heart disease, high blood pressure, accidents, mood disorders, depression and decreased productivity.

5.  Inflammation — Do you unknowingly fill your body with foods that create systemic inflammation, a slow, quiet disturbance that never seems to shut off?The fact is, If we could “see” the damage, like we can feel and see a swollen ankle, surely we would ban those substances from ever entering our mouths!Systemic inflammation is our body’s immune response to substances it sees as a foreign invader. Over time chronic inflammation can lead to many heavy-hitting diseases, such as heart disease, many cancers and even Alzheimer’s. It is also associated with allergies, anemia, asthma, autism, arthritis, carpal tunnel syndrome, celiac, Crohn’s, fibromyalgia, gall bladder disease, GERD, Hashimoto’s, psoriasis, and more6.

Inflammation makes us feel sluggish, bloated, and gives us achy joints or muscles. It is associated with high blood pressure, blood sugar problems, headaches, depression and anxiety.

And for those struggling to lose weight, inflammation makes you, well … inflamed. You see, there is a very important hormone, called Leptin, that regulates your body’s level of fat by controlling your appetite and metabolism. In healthy people, the production of leptin signals the brain to suppress appetite and speed up metabolism—leading these people to feel less hunger, burn more calories and lose the excess fat. Chronic inflammation, however, impairs the brain’s ability to receive leptin’s appetite-suppressing message.

To put the fire out on inflammation a great place to start is with an elimination diet to determine which foods are triggering inflammation. A program like HealMyGut includes the ever-important elimination diet and all the supplements you need to address shoring up your gut lining and returning bacterial balance to your digestive tract. I just finished it myself after taking antibiotics for a month to treat Lyme Disease. I feel great! Learn More.

6.  Thyroid Dysfunction — The American Thyroid Association7 estimates that 20 million Americans have a thyroid problem, and that up to 60% are unaware of their condition.  Whoa, that’s jaw-dropping! Hypothyroidism, a condition where the thyroid gland does not produce enough thyroid hormone, is characterized by unexplained weight gain and/or difficulty losing weight. To find out if your thyroid gland is functioning properly, you will a blood test ordered by your doctor. I highly recommend working with a functional or integrative physician who will look beyond whether or not your numbers are “in range,” including lifestyle and mind-body medicine.

7.  Insulin Imbalance — If your blood sugar levels and insulin are off, you can experience carb cravings, difficulty losing weight and excess belly fat. Insulin resistance means your cells can’t absorb the extra blood glucose your body keeps generating from the food you eat, and your liver converts the glucose into fat. Processed foods, including beloved foods like pasta and bread, sugary drinks, and even foods marketed as “healthy,” like granola bars, play a role in insulin resistance. Insulin imbalance can give rise to Type 2 diabetes so it is important to get those numbers under control. Again, I recommend working with a functional or integrative physician who will also address lifestyle factors that contribute to insulin issues.

8.  Estrogen Dominance — Too much estrogen relative to progesterone plays a role in weight gain. Estrogen dominance can cause increased cravings and decrease metabolism. If you are experiencing more cravings, and particularly for sugar, it’s entirely possible to fall into a loop that feels like you have no control over those cravings. Increased cravings combined with a sluggish metabolism is a recipe for weight gain.To learn more about Estrogen Dominance, and its symptoms, check out this article: Do You Have Estrogen Dominance.

9.  Low Testosterone — Research8 shows that testosterone levels in men often drop with age and this can cause an increase in body fat, insulin resistance, heart disease and even certain cancers.  The inverse is also true: being overweight causes testosterone levels to drop even more.  A tell-tale sign of low testosterone is belly fat in the mid-section that is resistant to weight loss.

10.  Toxic Overload —  Everyday you are exposed to chemicals, pesticides, herbicides, heavy metals, hormones, medications and other toxins that create a toxic load in your body. These toxins are found at every turn — in your food and water, household cleaning products, cosmetics, candles and plastics. Even seemingly healthy products, including shampoo and conditioner, face cream, toothpaste and your favorite sandwich bread, can contain toxic ingredients.Toxins affect hormones and can create hormonal imbalances that lead to weight-loss resistance. When you carry a toxic burden, leptin, the hormone that tells the brain to burn fat for energy, does not do its job of informing the brain to burn fat. So, even if you are eating well and exercising weight loss becomes stymied when your body is in a state of toxicity.Personally, I detox at least once a year and use Dr. Blum’s Simply Detox program. It includes everything — a real food detox food plan, detox supplements and daily email. Learn more.

Losing weight can feel difficult but it does not have to be impossible. Your hard work can pay off. It’s a matter of figuring out the underlying challenges. Not sure where to start? Explore one area at a time and put a plan in place. If you feel overwhelmed, you might want to consider working with a Health Coach (hey, I’m one!) who will help you create a plan and stick with it. Even if it’s not me, (sniff, sniff), a health coach can be your greatest ally, helping you clear away the noise and the overwhelm that often gets in the way of success.
Learn more about CoachMe.


Meet Melissa: Melissa Rapoport is the Manager of Health Coaching and Lifestyle Programming at Blum Center for Health in Rye Brook, NY. She combines her graduate work in Developmental Psychology with her education in nutrition, health and coaching to create highly individualized programs that result in lifetime change. A contributing author to three international bestselling books, Melissa’s greatest joy is her relationship with her two daughters.


  1. Young, L. R., & Nestle, M. (2002). The contribution of expanding portion sizes to the US obesity epidemic. American Journal of Public Health, 92(2), 246–249.
  2. Wansink, B., & van Ittersum, K. (2006). The visual illusions of food: Why plates, bowls, and spoons can bias consumption volume. FASEB Journal, 20(4), A618.
  3. Moyer, A. E., Rodin, J., Grilo, C. M., Cummings, N., Larson, L. M. and Rebuffé-Scrive, M. (1994). Stress-Induced Cortisol Response and Fat Distribution in Women. Obesity Research, 2: 255–262. doi:10.1002/j.1550-8528.1994.tb00055.x
  4. Leproult R., Copinschi G., Buxton O., Van Cauter, E. (1997)  Sleep loss results in an elevation of cortisol levels the next evening. Sleep. 20(10), 865-70.
  5. Endocrine Society. (2015, March 6). Losing 30 minutes of sleep per day may promote weight gain and adversely affect blood sugar control. ScienceDaily.
  6. Marquis, D.M. (2013, March 7) How inflammation affects every aspect of your health.
  7. American Thyroid Association. General information/press room.
  8. E M Camacho, E.M., Huhtaniemi, I.T., O’Neill, T.W., Finn, J.D., Pye, S.R., Lee, D.M., Tajar, A. … and the EMAS Group (2013). Age-associated changes in hypothalamic–pituitary–testicular function in middle-aged and older men are modified by weight change and lifestyle factors: longitudinal results from the European Male Ageing Study. European Journal of Endocrinology, 168 445-455, doi: 10.1530/EJE-12-0890


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Leaky Gut and Food Sensitivities

Did you know that your biggest exposure to the outside world every day is through your mouth?  That’s why 70% of your immune system lives in your gut, lying in wait to protect you from anything that seems foreign to the body (called antigens because they stimulate the immune system), which believe it or not includes food and the toxins and microbes that ride along with the food that you ingest while eating.

Your gut, which starts in your mouth, travels through your stomach, small intestine, colon or large intestine, and ends in your rectum, is supposed to be a closed tube – with the intestinal lining creating a barrier that separates the inside of your body and immune system from these outside exposures.  When you digest your food, the intestinal lining can then selectively choose what can enter your body by opening and closing special gates called tight junctions.

In functional medicine, an intestinal barrier with damaged tight junctions that isn’t keeping antigens out of the body is known as a leaky gut.  Studies have increasingly found that a leaky gut is associated with arthritis, autoimmune disease, allergies, and food sensitivities.

Causes of leaky gut vary, but the most important is dysbiosis, which is an imbalance in the bacteria in the gut, also called the gut microbiome.  Dysbiosis can be an overgrowth of harmful bacteria, yeast or parasites, or not enough good bacteria, and is commonly caused by a poor diet, a course of antibiotics, frequent use of antacids, and stress. These gut bacteria are important because not only do they interact with your immune system to keep it healthy, they also turn the food we eat into healthy compounds, especially something called short chain fatty acids which heal the tight junctions between your cells and protect the integrity of the gut barrier.  This is why food is so important, too, because the food you eat determines which bacteria will thrive and what kinds of compounds they will make when they digest your food.  

But why is leaky gut associated with inflammatory disease like arthritis? When the contents of your gut, which includes pieces of food and gut bacteria, “leak” into your body, your immune system is activated creating inflammatory chemicals that travel throughout your body and cause system-wide inflammation, especially in the joints. And this happens non-stop until your gut microbiome and lining are repaired.  

The good news is that you can rebuild your microbiome and repair your gut. Food has the most influence on the diversity of the microbiome, and that’s why you should always start with changing your diet by increasing fruits and veggies, especially those rich in polyphenols, bioflavonoids, and fiber because these tend to increase the good bacteria that make short-chain fatty acids and heal the gut. Also, you need to remove foods from your diet that feed the bad bacteria like sugar, processed flour products, alcohol, and too many animal products.  You also need to test yourself for food sensitivities and remove sensitive foods such as gluten, dairy, soy, corn, eggs and the nightshade vegetables. Our elimination diet explainer shows how to do this.

The next step is to treat your dysbiosis. At Blum Center for Health we start with cleansing herbs like berberine, grape seed extract, black walnut, and oregano that can clear out bad bacteria and yeast. In fact, we created our own custom herbal antibiotic mix called Gut Cleanse. Once you have eliminated the bad bacteria and yeast, probiotics and the right food can help you rebuild the good stuff, repair the gut lining, reduce inflammation, and eliminate food sensitivities.

For more, please review the video above.

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Herbs As Medicine: What You Need To Know

Herbs are used medicinally all over the world. For instance, morphine comes from the Poppy plant, aspirin comes from Willow Bark, digitalis comes from Fox Glove, taxol an important cancer drug, comes from the Yew tree. The list goes on.

It is ironic that doctors in the U.S. don’t learn about the healing powers of plants given that many powerful medicines are derived from plants. As a traditionally-trained Ob Gyn I was taught to prescribe a lot of medicine —  hormones, antibiotics, non-steroidal anti-inflammatories (NSAIDs), to name a few.

The problem is that many of these medicines have pretty hefty side effects.  NSAIDs are prescribed widely for menstrual pain and heavy bleeding, but prolonged use can cause GI bleeding. The three month injectable progestin shot, medroxy progesterone acetate (aka: “Depo”) works very well to prevent pregnancy, but at the expense of bone density.  It is well established that Depo users sustain a decrease in their bone density while taking the shot, but long term outcomes were not known until relatively recently.  According to a 2015 Cochrane review, we now we have evidence that postmenopausal women who took Depo in the past have increased risk of bone fractures.  

After practicing in the traditional model for many years, and being concerned about these types of side effects, I began to wonder, “what other choices do we have?”  This quest for more options to offer my patients led me to pursue an Integrative Medicine Fellowship, where I received extensive training in herbal medicine. I can tell you for certain that herbs are a wonderful addition, and sometimes replacement, for traditional pharmaceuticals.

3 Ways Herbs Outperform Standard Medicines

  1. Lower dose and less toxicity — The medicines I listed above — morphine, aspirin, digitalis and taxol — are all made from an active ingredient that has been isolated, extracted, purified, and packaged in a highly potent form. With high potency, comes increased risk of toxicity and side effects.  When you consume an herb in its natural form (root, leaf, bark) you are often getting lower doses of the active ingredient, which are often less toxic.  Still, even herbs can have side effects and can interact with other herbs and medicines that you might be taking.  It is important to be well informed about these potential side effects and interactions.
  1. Herbs are multi-faceted — Most medicines have one active ingredient whereas each plant has multiple active ingredients that work synergistically. There can be hundreds of distinct compounds in the plant that potentially contribute to its medicinal properties.  Sometimes these compounds work together to make the herb more efficient.  

For example: Red Yeast Rice, the fermented product of a fungus, Monascus purpureus, is known to contain monacolin K, which is lovastatin, a commonly prescribed cholesterol lowering drug. Many studies have proven that Red Yeast Rice also lowers LDL cholesterol by 30%. Some wonder how Red Yeast Rice, which has relatively low doses of monacolin K, can result in such great clinical outcomes when compared to the typical dose of lovastatin.  

Likely the answer resides in the fact that monacolin K is not the only compound in it.  Red Yeast Rice contains eight other monacolins, plus other plant compounds with beneficial health effects such as sterols, isoflavones and monounsaturated fatty acids.  

A word of caution: it is important to do research to find a reputable brand of herb to take because there is also the unfortunate practice of cutting herbal products with both active drugs (Red Yeast Rice can be spiked with lovastatin), heavy metals, or the opposite problem of not having enough active ingredient.  Working with a good Herbalist or Healthcare provider who is trained in herbs is essential.

  1. Less Side Effects — There are numerous examples of herbs that have fewer side effects than conventional medicines. St. John’s Wort (SJW) is a perfect example.  We often recommend SJW for mild depression. It has been extensively studied and found to be safe and efficacious. There is even a Cochrane Review (traditional medicine’s gold standard of evidenced-based medicine) that evaluated 29 studies of over 5,000 patients and concluded that SJW is more effective than placebo, as effective as other antidepressants with fewer side effects.  A word of caution, however: SJW can interfere with some medications (like birth control pills, antidepressants, coumadin, digoxin, cancer therapies, immunosuppressive agents) so ALWAYS check with your provider before taking it.  

Herbs are worthwhile additions to your medicine cabinet. Unfortunately, herbs are not well understood, particularly in places like the United States, where traditional medicine is the norm. Over the next few months I will be writing an informational series highlighting some of my favorite herbs for women’s health. Keep your eyes peeled!

Live in our neighborhood and want to learn more about using herbs for women’s health? Make an appointment with Dr. Fitz!  In her practice at Blum Center for Health she takes a multi-pronged, holistic approach, a combination of medical and lifestyle considerations, to address, diagnosis and treat your condition. For more information, call 914-652-7800.

Meet Dr. Fitz:  Bronwyn Fitz, M.D. is a board certified Obstetrician Gynecologist who is fellowship trained in Integrative Medicine. In her practice she melds traditional medicine with non-Western approaches, nutrition, botanicals, mind/body therapies and lifestyle interventions to help women address their gynecological and reproductive health concerns. Her interest in mindfulness and meditation led her to pursue a two-year Fellowship at The Arizona Center for Integrative Medicine, under the leadership of world-renowned Integrative physician, Dr. Andrew Weil.