Top Three Tips to Maintain Healthy Breast Tissue

By Dr. Jennifer Krieger

Hey there, it’s Dr. Krieger here!  I am the integrative cancer provider at Spring. Did you know that October is Breast Cancer Awareness month?  I thought it would be appropriate to discuss a few quick tips to help keep your breast tissue in tip-top shape. Here are my Top Three Tips to Maintain Healthy Breast Tissue:

Healthy Breast Tissue Tip #1: Get regular exercise

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Exercise to prevent cancer

Healthy Breast Tissue Tip #2: Eat cruciferous vegetables

    • Cruciferous vegetables are part of the Brassica plant family.  They include the following vegetables, to name a few: broccoli, cauliflower, cabbage, kale, radishes, turnips, watercress, Brussel sprouts, bok choy, arugula, collard greens and rutabaga.
    • Cruciferous vegetables contain phytochemicals (Indole-3-Carbinol, glucosinolates, sulforaphanes) that have been shown in research studies to slow cancer growth and development.  These foods may lower your risk of breast cancer by 40 percent.  So eat up, folks!
    • https://www.aicr.org/foods-that-fight-cancer/broccoli-cruciferous.html

Top Three Tips for Healthy Breast Tissue

Healthy Breast Tissue Tip #3: Stop using antiperspirant deodorant

    • I hate to be the bearer of bad news, but you’re supposed to sweat.  Especially underneath our arms. Sweating through the axillary region (armpits) is a great way to help detox the breast tissue as well as keep us cool and regulate our body temperature.  Antiperspirant deodorant contains aluminum and stops and suppresses this action. Therefore when this happens we can’t move toxins out through our skin. If you’re using an antiperspirant deodorant, try only to use this with intense exercise (if needed). Or switch to a completely natural deodorant instead.  We have a couple of great options at the clinic if you’re interested, just ask!
    • If you want to take it a step further, check out this armpit detox protocol: https://www.medicalnewstoday.com/articles/319624.php

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Healthy Breast Tissue

Change of Seasons

Change of Seasons Dr. Mescon

By Dr. McKenzie Mescon

The change of seasons is an opportunity to step back and pay attention to our bodies and our minds.  As the weather fades from warm to cool to cold and the daylight shortens, our daily patterns and habits often adjust.  When the weather changes I try to be mindful of the transitions I make in my day to day life to accommodate the change.

Slowing down

Our summers here in Bozeman are so frantically busy (especially at the end as we try to pack it all in before the snow flies!), and the shift to cooler weather often makes me realize how quickly I’ve been moving through life, and how good it feels to slow down.  I try to go to a yoga class, or sit in the sauna at the gym, or pick up a book after work, rather than hit the trails running. This is a time to rest and calm before the energy of winter hits. 

Change in Appetite

I pay attention to my appetite, and I often crave warm, comfort foods and have to be mindful of incorporating enough veggies into my daily diet.  I try to listen to my body and get into bed earlier, since the sun is setting earlier anyways, and I know I need the recuperative rest after a busy end to summer.  This year, the snow came extra early it seems, and this shocked me into recognizing the transition even more than I normally do. 

Change in Mood

With this change of seasons, many of my patients come in fatigued and over-worked after powering through the end of summer, and we get to work rebuilding their energy stores and mood.  Clinically, I find it especially important to check on Vitamin D levels at this time of year, as so many of us here in Montana are low in this vital nutrient. Our bodies make vitamin D from sun exposure, and it helps to keep our energy up, our immune system at the ready, our mood balanced, and our hormones level.  With the sun now rising later and setting sooner, I like to get ahead of supplementing so we don’t let our levels get too low after a summer spent outside soaking in our mountain sunshine. 

Pause and Check In

When fall hits, the temperatures drop, and my husband heads out hunting every free moment, I know it’s time to pause and check in.  I hope my personal notes on recognizing how the change of seasons affects my body and health habits can help you to identify where and when your body needs attention with this change of seasons.  And I hope you, too, get out to enjoy the changing foliage, cooler temps, and gah, even the snow! 

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Change of seasons Spring

Making ‘back to school’ a Simple Transition

back to school Spring Integrative Health Emily Potter

3 Tips to make ‘back to school’ a Simple Transition

By Emily Potter

It’s that time of year again! The sound of zipping backpacks, a sack lunch thrown together at the last minute and a kiss out the door while scrambling to the bus. Sound familiar to anyone else? Here are my favorite go-to ideas and tips when it comes to creating a calm and enjoyable transition for yourself and the kiddos as they head back to school!

1) Create a fun and relaxing Breakfast Experience

This means waking up a few extra minutes earlier to be prepared for when your kids roll into the kitchen. I love the tradition of lighting a candle for breakfast just as a gentle reminder to sit down (even it its for 3 minutes) and enjoy some family time together.

Be sure your kiddos prioritize eating a healthy breakfast (which means you are modeling the same thing.) My favorite non-cereal quick and easy breakfast ideas are:

  1. Avocado toast. We use ‘On the Rise‘ sourdough bread, or you can use any bread of your choice. We top with hemp seeds or let the kids choose a fun and different topping.
  2. Smoothie. Quick and easy. Click here for lots of smoothie ideas
  3. Oats. Overnight oats are popular as you can make them the night before and it makes for a very easy morning. However, you can also thrown some oats on the stove top for 5 minutes and have a delicious meal. I create a topping bar including collagen, coconut flakes, hemp seeds, nuts, raisins etc so they can decorate their bowls and make them delicious!

2) Lunch Time

Pack the lunch the night before. This takes discipline to get into the habit of doing, however I strongly doing this right along side dinner clean up. The kitchen is already a mess with lots of food out on the counters so it’s simple to add in this step. I find it much easier before bed than trying to scramble something along side my morning cup of coffee.

When it comes to lunches made at home here is my formula for a gluten-free/dairy free lunch. (While my kids aren’t sensitive to these foods, I try to limit them in our home because they tend to get more of these foods out of the home.)

A) Protein. My go-to favorites include roasted chicken, deli turkey, salami, a grass fed hamburger patty.

B) Veggies. Kids love crunchy anything so I usually will add in some carrots, broccoli, celery, cucumber or bell peppers. By adding in a fun dip like hummus or ranch it will make those veggies much more enticing.

C) Chips. There are so many healthy chip options so get creative! Our current favorites are cassava chips, simple mills crackers, rice crackers, apple chips or organic corn tortilla chips.

D) Sweet. My kids love apples so that tends to be a staple (sometimes with peanut butter) but other good sweet options are a fruit leather, ½ of a healthy protein bar ( I like Perfects Foods Bars or G2G bars.) Once a week they can choose a special treat like Annie’s bunnies or gummies so they feel like they are eating like the other kiddos.

E) Drink. WATER is a great option always. Kids don’t need any more sugar in their diets, especially when it comes to drinks. So skip the fancy Gatorade or sports drinks and stick to water. If you child is feeling left out you can make an electrolyte drink at home that tastes amazing with a noon tablet, or I will offer my kiddos homemade kombucha a few days each week to spice things up.

*If your kids are requesting hot lunch or in high school and wanting to eat out, try encouraging them to make their own lunch at least once a week. This gets them into the habit of making food for themselves which is an ESSENTIAL part of growing up. These skills are just as important to math and science for their life past high school!

3) After school snacks

This is one of my favorite childhood memories! Although usually an after school snack meant a microwaved s’more or cookies. I try to keep the fun but also keep the snacks healthy. My go-to is a huge plate of chopped veggies with a few different dip options. Ranch, hummus or my homemade almond hummus are fan favorites. You can also chop of some fruits to add to the veggie plate. When in doubt thing REAL WHOLE foods. Less packages, and more of the real stuff. And don’t be afraid to ask your kids to help you chop and make the snack.

Reducing School Stress: Staying Peaceful and Steady with Back-to-School

back-to-school Adrenal Fatigue health

By Dr. Alisun Bonville

School Stress

Hey, busy moms and dads out there! I’m here to help you deal with the school stress that often comes along with this time of year. It is back-to-school time (already)! Summer was too short, but hopefully, you got some adventures and some time to relax before the school stress kicked in! September marks a time to get organized and establish routines, not only for the kids but for the whole family. Transitioning from summer-fun to autumn schedules can be stressful!  Often we are busy setting new routines, buying school supplies and fall clothing, and trying to get back-on-track with health. I’m here to help you deal with the school stress that often comes along with this time of year!

Keeping the Peace

Many people can feel stressed, fatigued, and anxious about starting new schedules and commitments. Here are some ways to keep the peace during this transition time and make sure your fall goals do not lead to winter burn-out!

  • Set realistic schedules and expectations. YOU ARE NOT A SUPERHERO (well at least most of us aren’t). You do not have to say ‘yes’ to everything and everyone. Set boundaries and limits with the kids. Realize that everyone, including kids, needs at least 20% of their day (that is 2.4 hours) of downtime.  This means quiet reflection, resting, reading, quite family or community time. This does not include video games or action-packed screen time!
  • Breathing! It sounds simple but most of us are panting (shallow breathing) throughout our days. Remember to do BIG belly breaths when stressed. A great adrenal fatigue and stress support breath you can do when feeling stretched mentally or emotionally is the four-cornered-breath (see below)
  • Drink water. Seriously people! Again it sounds easy but I dare you to drink 90 oz per day and see how this makes you feel better!
  • Try some adrenal support: ask your favorite Naturopathic doc about herbs that can really help prevent adrenal fatigue and stress-related burnout.

Good luck with the fall-transition.

Four-corner breathing

  1. Find an object nearby that has four corners – a window, hanging art, etc.
  2. Focus your gaze on the upper right-hand corner of the object and inhale a deep belly breath for a count of four. Fill your lungs!
  3. Move your attention to the lower right-hand corner and hold your breath for a count of four.
  4. Move your focus to the lower left-hand corner and exhale for a count of four.
  5. Lastly, shift your gaze to the upper left-hand corner, hold the exhale for a count of four.
  6.   I​n​hale count of four, hold count of four, exhale count of four, hold exhale for a count of four. Repeat at least three times!
  7. Thank yourself for taking a moment to relax!

What is up with Plastics? The Whole Life Cleanse.

Plastic.  Plastic wrap, plastic water bottles, plastic bags, plastic containers. We all use it and love the convenience and versatility that goes along with it.  In this edition of the Whole Life Cleanse I want to highlight some of  the harmful effects of plastics and ways to avoid over-use of plastics in our daily lives.

Plastic is usually made out of petrochemical polymers (polyethylene and polypropylene to name a few), sourced from fossil fuels. Plastic can leach these polymers into food, drinks, body products and the air around us with temperature changes. Even containers that are microwave or oven safe have the potential to leach polymers and other plastic chemicals.  Some types of plastics that have been shown to leach are PVC, styrene, and polycarbonate.  Not to say that other plastics do not leach, they just have not been studied as extensively.

BPA, a carbon compound use to make some types of plastic, is one of the well known products that can leach. By now most of us have heard of BPA, but what exactly is the problem with BPA and other plastic constituents when they leach into our food or water?  These compounds can stimulate hormone receptors and promote certain types of cancers.  They are called endocrine-disruptors and potentially worsen many health problems such as PMS,  female cancers, obesity,  and birth defects.

DEHA is known as a “softener” used in plastic like  PVC, and cling wrap.  DEHA leaches into oily and fatty foods when heated and is linked to kidney, liver and spleen problems, along with many other negative effect which are still being studied.

Styrene is toxic to the brain and nervous system. The most common way we are exposed to styrene is through off gassing (ie “new car smell, new building smell), exhaust fumes, and through our drinking water.

Now what can we do to limit exposures to these chemicals?  Do not heat plastic, ever!  Try to use metal or glass containers, it reduces your exposure AND cuts down on garbage. Bring your own to-go containers when you go out to eat or when buying in bulk.  Be cautious when using plastic wrap and never heat it.  Use metal water bottles (a dear friend of mine always finds them at local thrift stores).  Be creative and involve your family and children on why we need to become aware of the effect of plastic usage on our bodies and on our planet.

The Whole Life Cleanse: The Dirty Truth about Poisons Hiding in Your Laundry Room

By: Lindsay Herron, Co-Founder, Buckaroo Organics

One of the best parts about The Whole Life Cleanse is getting RID of the things we don’t need.  Less is better in my opinion; less clutter, less garbage (more recycling!), less stress, AND LESS TOXIC EXPOSURES.  We all want less toxins in our household products for ourselves, our kids, and our planet. So, I recruited a home-chemical expert, the owner of Buckaroo Organics, to write this edition of The Whole Life Cleanse, and give us the down and dirty on laundry chemicals. Take a look…

 

The Dirty Truth about Poisons Potentially Hiding in Your Laundry Room

Laundry is not what I would call a glamorous chore but one done out of necessity. So whether you are folding that monstrous weekly mound of clothes or are on-top of it–folding just as the buzzer rings– you expect the clothes you’re folding to be clean, right? One look at them and we are pretty confident that the dirt is gone, but what about the things we can’t see? What about the residues left behind by synthetic chemicals and fragrances that irritate our skin and are harmful to our health? Or what about the water waste that exits our houses and pollutes ground water? As a mom, the more I learned about common products being used daily, the more I became concerned with the findings.

I feel like I’m always digging out of the never ending mound of laundry, so I wasn’t too shocked to learn that the average family washes approximately 80 pounds of laundry per week. But when I stepped back and widened my perspective, I have to say, I was a little surprised to learn that in the U.S., alone, roughly 35 billion loads of laundry are done each year. I had to stop and think about this for a minute (and break out my calculator). Wow, that is 17.5 billion cups of laundry detergent….if you’re using the recommended amount.   That is A LOT of detergent moving through OUR homes! Some is still clinging to our favorite jeans and bed sheets and the rest is being discharged into our water systems and eventually finding its way into our ecosystem. When I looked at it from this perspective I was deeply troubled. Could the detergent that I was using really be thatharmful? …well, here is a snippet of what I found. The following are the 4 worst compounds commonly found in leading brand detergents (very common, check yours).

 

Sodium lauryl sulfate (SLS) & sodium laureth sulfate (SLES): are both inexpensive and very effective foaming agents, which is why they are used in many leading brands. They work great as a detergents, but are both also known skin and eye irritants, especially when used for extended amounts of time (…like every week when you do your laundry). They’re present in most shampoos, cleaners, hair coloring products, liquid hand soaps and cosmetics so surely both have been thoroughly tested….and they’re safe, right? Well, not so much. SLS was proved not to be carcinogenic when tested on animals during short-term studies (1). However, a large amount of documented studies (16,000) claim it to be extremely hazardous to our health. According to the Environmental Working Group’s Skin Deep: Cosmetic Safety Reviews, research studies on SLS have shown links to irritation of the skin and eyes, organ toxicity, developmental/reproductive toxicity, neurotoxicity, endocrine disruption, ecotoxicology, and biochemical or cellular changes along with possible mutations and cancers.

 

SLES was tested by the Cosmetic, Toiletry and Fragrance Association (CTFA) and the American Cancer Society and was deemed non-carcinogenic. However, another little known and much more harmful chemical, 1, 4-diaoxan, often accompanies it, 1,4-dioxane.

 

1, 4-dioxane, is a known carcinogen(2). It’s known to cause cancer and has been found to be potentially toxic to your brain and central nervous system, kidneys, liver and respiratory system, according to the CDC.  Two-thirds of all laundry detergent contain some level of 1, 4-dioxane. The FDA encourages manufactures to remove it, but they are not required to by law. 1,4-dioxane is nasty stuff, water filters can’t remove it and it resists natural biodegradable processes. It’s harmful to people and pollutes our water supplies; very harmful to the ecosystem.

 

NPE (nonylphenol ethoxylate ) Like SLS and SLES, NPE is an inexpensive nonionic surfactant frequently used in laundry detergents. NPE is an endocrine disruptor due to its ability to mimic estrogen and disrupt the body’s natural hormonal balance. When your body absorbs NPE, it can’t tell the difference between NPE and estrogen. The body can absorb up to 60% of what is put onto the skin or what residue is left in your fabrics. Exposure to NPE has also been associated with increased levels of breast cancers(3).

 

Phosphates, these guys are everywhere! Phosphates tend to be the principle cleaning ingredient in many detergents and household cleaners. They are designed to break down dirt particles and remove stains by softening the water and allowing it to penetrate the grime and lift it away. However, they create environmental hazards when discharged in great volumes into our water supplies (remember the 17.5 billion cups of detergent being used annually in the U.S.). Phosphates are difficult to remove from wastewater and often end up in rivers and lakes, where they increase algae growth and choke off waterways. This suffocates fish and other aquatic life by literally starving them of oxygen.

 

And as if the four compounds listed above weren’t enough of a concern, there are others that add to our laundry list of harmful ingredients found in leading brand detergents:

  • Linear alkyl sodium sulfonates (LAS), a.k.a. anionic surfactants
  • Petroleum distillates (a.k.a. naphthas), which have been linked to cancer
  • Phenols, which can cause toxicity throughout the entire body
  • Optical brighteners, which cause bacterial mutations and allergic reactions, and can be toxic to fish
  • Sodium hypochlorite (bleach)
  • EDTA (ethylene-diamino-tetra-acetate), a persistent organic pollutant
  • Artificial fragrances, which have been linked to various toxic effects on fish and animals, as well as allergic reactions in humans

 

I know most of us don’t think of laundry detergent much past adding it to our shopping lists and looking for a jug that is on sale. I didn’t until recently. But for me, as a mom of three and someone who loves our planet, the more I read and learn, the more the data proves. Many of the ingredients are KNOWN irritants, highly likely carcinogens and pollute and damage our water systems.   It’s a mission for me to create a safe environment for the ones I hold dear, and is why we developed Soapberry Suds; a laundry detergent families can trust.

 

Our laundry detergent, Soapberry Suds, uses certified organic soap nuts, or soapberries as the surfactant. It truly is nature’s soap. No synthetic chemicals, not phosphates, sulfates, or dyes. It is scent free and risk free. All biodegradable, even the packaging is compostable or recyclable. Better for you and better for Mother Nature! It is hypoallergenic, meaning it won’t cause skin irritations, because we only source the best ingredients to get the job done. I invite you to learn more about Soapberry Suds at http://buckaroo-organics.com
(1) CIR publication (1983). “Final Report on the Safety Assessment of Sodium Lauryl Sulfate and Ammonium Lauryl Sulfate”. International Journal of Toxicology 2 (7): 127–181

(2) 1,4-Dioxane (1,4-Diethyleneoxide). Hazard Summary. U.S. Environmental Protection Agency. Created in April 1992; Revised in January 2000

(3) Soares, A., B. Guieysse, B. Jefferson, E. Cartmell, and J.n. Lester. “Nonylphenol in the Environment: A Critical Review on Occurrence, Fate, Toxicity and Treatment in Wastewaters.” Environment International 34.7 (2008)

A Glowing Testimonial from a Spring Integrative Health Patient

We had a patient write us a letter that was so good, we had to share it!

I can’t give enough praise to the team at Spring Integrative Health. I was lucky enough to be introduced to Dr. Bonville through another staff member. I had a prior unpleasant experience with a naturopathic physician and I was hesitant to encounter another. I had run out of options with every doctor pointing at the other when I thought I’d try again because I had nothing to lose.

During my first appointment Dr. Bonville listened to my health history and ordered a set of tests. My results were the intolerance of several types of food. She instructed me that my body would be going through a “detox” upon omitting these foods from my diet and if I had any questions she would be readily available to assist me. I took her up on that and emailed her several times a day with questions regarding what I was experiencing or if certain foods were ok. Not ONCE did I feel like a burden. Not ONCE was I made to feel like my questions were silly even though I had already asked. And not ONCE was I ignored. My body through scary and alarming processes for a few weeks. Dr. Bonville was able to help guide me through with support and information, and still continues to guide me as I progress forward in health.

Dr. Bonville changed my life in one office visit where countless other physicians failed over the span of 18 years. I am finally able to pursue a life of health instead of the continual struggle of roadblocks I had been running into.

I can only tell you the staff here are committed to their patients. Besides the resources they have on hand, and the resources they will guide you to, they are starting up a support group for those of us who have food intolerances. I do not know of any other practitioners that would go to these lengths to see that we are being taken care of. If you’re tired of not having answers or a lack of direction, Spring Integrative Health may be your answer.

We feel very lucky that we were able to make such a significant difference in this patient’s life.

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