Sarah Marshall, ND

Liver GI Detox

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Nutrients for improving memory, focus, mood, and cognition and reducing neuroinflammation and anxiety. Best practices for brain health: Sleep 8+ hours a night in a regular routine: going to bed at the same time and waking up at the same time SEVEN DAYS A WEEK. Be and remain sufficiently hydrated. Drink one half your weight in ounces of water daily. water is best at room temperature or warmer. EX: 180lb person should drink 3 quarts or ~90oz of water daily. Take care of your blood sugar. EAT BREAKFAST. Don't skip meals and eat at least 50% of your daily calories before 2pm. Move your body daily. Multiple studies now show regular movement (even walking 30-minutes a day) can improve brain function, prevent the decline in memory and even repair the damage of neuroinflammation, head trauma, and restore the blood brain barrier.

Brain Health

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Nutrients for improving memory, focus, mood, and cognition and reducing neuroinflammation and anxiety. Best practices for brain health: Sleep 8+ hours a night in a regular routine: going to bed at the same time and waking up at the same time SEVEN DAYS A WEEK. Be and remain sufficiently hydrated. Drink one half your weight in ounces of water daily. water is best at room temperature or warmer. EX: 180lb person should drink 3 quarts or ~90oz of water daily. Take care of your blood sugar. EAT BREAKFAST. Don't skip meals and eat at least 50% of your daily calories before 2pm. Move your body daily. Multiple studies now show regular movement (even walking 30-minutes a day) can improve brain function, prevent the decline in memory and even repair the damage of neuroinflammation, head trauma, and restore the blood brain barrier.

Vitamin D & Sunscreen

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Seasonal Allergies

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Three month protocol for season allergies. In addition to the following supplements use these at home practices to support reduction of symptoms: Get 9 hours of sleep a night - deeper rest = less allergies EAT CLEAN = stop eating inflammatory foods such as sugar, alcohol, anything made our of flour, wheat/gluten, dairy. EAT WHOLE LIVING FOODS 6 cups of vegetables and pasture raised meats, organic legumes, wild or ancient rice, quinoa, organic raw nuts and seeds, fresh IN SEASON fruits. Netti pot nasla lavage 1-2x a day into sink or in the shower Showering at the start and end of your day - simple cleanser wash off to reduce pollan on the skin and in hair

Colds, viruses & flus

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1. REST! Get lots of sleep. Total bed rest x 72 hours! Let your body do what it needs to do uninterrupted by work/life 2. Stay hydrated - drink lemon water, ginger tea, vegetable broth, chicken bone broth. 3. Sleep in warming socks every night until 2 days AFTER your symptoms resolve (see handout) 4. Diet - don't force eating food, you don't need it. Bone broth, vegetable soup, vegetable juice, soft well cooked foods, mostly veggies. No sugar, limit to no dairy. 5. Fevers - do your best not to take fever reducing medications. Let it run its course as best you can. For sinus infections or bronchitis add antimicrobial herbs: Echinacea, berberine, hydrastis (EHB). Apply hot compresses to your face, steam inhalation with essential oils, and/or hot water bottle over your sinuses. For headache or sinus pain - 400mg Magnesium 3x a day and net pot (warm water + pinch probiotics and 1/4 tsp sea salt) 2x a day For nausea - ginger tea 3-4x a day, or as needed Cough syrup - combine 4 Tbs fresh lemon juice, 4 Tbs apple cider vinegar, 1" thumb fresh grated ginger, and 1 Tbs honey (optional). Put into glass jar with a lid and shake. Take 1 tsp as needed for cough. Can add to water. Sore throat - 2 Tbs of cough syrup (above) into 8oz boiling water. Add 4-5 whole cloves (they are numbing) and let steep for 4 minutes then drink.

COVID 2022 nutrients only

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1. Diet - don't force eating food, you don't need it. Bone broth, vegetable soup, vegetable juice, soft well cooked foods, mostly veggies. No sugar, limit to no dairy. 2. Stay hydrated - try lemon water, ginger tea, vegetable broth, chicken bone broth. 3. Sleep in warming socks every night until 2 days AFTER your symptoms resolve 4. REST! Get lots of sleep. Total bed rest x 72 hours! Let your body do what it needs to do uninterrupted by work/life 5. Fevers - do your best not to take fever reducing medications. Let it run its course as best you can. Contact me if your fever is above 101.5.