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Jennifer Ito, ND's Virtual Dispensary

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  • Sleep Supports

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    Your body is meant to sleep. Even life long struggles with sleep quality can improve and reverse. There is just about nothing better you can do to support your mood, your brain, your metabolism, your detoxification, and your overall well-being than a good night's sleep. Click here to view a ten-minute video that I made for my youtube channel with an overview of sleep pointers. I have also attached a PDF called, "MANTRA cheat-sheet" that summarizes the pointers presented with the mnemonic "MANTRA." The suggestions here are evidenced based and get a "tried and true" endorsement in my clinical experience. However they were also chosen for appropriateness to a broad audience so don’t lose hope if it doesn’t work for you. Legions of other natural sleep interventions that may work better in your specific case. Don’t delay care, sleep is too important for your well-being: Schedule an Appointment Supplements (the first three are also discussed in the sleep tips video linked above) Ashwagandha (Withania somnifera) is an adrenal adaptogenic herb popular in Ayurvedic medicine. Somnifera means sleep maker. However, this herb will not make you sleepy in fact it will improve your stamina. it is not a sedative so you can't take it for a single bout of insomnia. Taken over time it quickly improves the circadian rhythm of the adrenal gland so that sleep is more restorative. Theanine is an amino acid from green tea Also good prior meditation or Spiritual practices -- promotes calm focus and reduces anxiety during the day Increases Brain-derived Neurotrophic factor which (like a good night's sleep) helps you retain new learning Does not make you feel sleepy but increases the percentage of night sleep spent actually sleeping Magnesium known to support sleep--multiple mechanisms involved including supporting melatonin and GABA function. The suggest product is in the glycinate form. Magnesium chelated to glycine absorbs more easily into the body so, unlike magnesium oxide it won't cause loose stools. Also, the amino acid glycine exerts an inhibitory effect on the nervous system. It specifically affects the Locus Ceruleus of the brain, inhibiting norepinephrine output and preventing anxiety, hypertension, and insomnia. Lavela this is especially well indicated if you suspect stress is the main culprit in your sleep struggles. Given time, it boosts sleep quality as well as Ativan, and anti-depressants that are prescribed for sleep but is non-sedative, non-habit forming. If you are popping awake in the middle of the night this may be triggered by unstable blood sugar. Having a bit of resistant starch with your evening meal can help top up glycogen (storage form of glucose) in the liver so that your body can keep sugar level comfortable without needing to get cortisol and adrenalin involved. Avoiding late night desserts and glasses of wine will also help prevent a sugar roller coaster. Resistant starch has one foot in fiber and one foot in complex carbohydrate. It reduces excess insulin levels for 24 hours, and supports mineral absorption and healthy microbiome. Add starch from supplement or food especially in later part of the day From food like a small serving white potato or white rice that has been cooked and cooled (reheat is optional) Half frozen banana with the peel in a smoothie―especially if green White beans (cannellini, white navy) The liquid from canned beans, especially white beans Other legumes Plantains Bananas on the green side Jerusalem Artichokes Green banana flour (1-2 T in water) Bobs red mill potato starch (1-2 T in water) PaleoRS (1 scoop in water, smoothie, or soft food) Inulin is not a RS, but both are 'probiotics' and thought to be synergistic with each other for microbiome and mineral absorption PS One last tip: Give your brain a curfew--you're not allowed to solve any problems or even ponder them after 9PM. ;)

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  • Immune Boosters

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    What is an Immune Booster? When it comes to supplements that are "good for your immune system," you'll get your best outcome if you're specific about just what you're wanting to help your immune system do. This protocol has some of my go-to top choice supplements for Immune Boosters along with many other tips and tricks. As opposed to the Immune Builders Protocol which are meant to prevent illness: These remedies are meant to stimulate the immune response when you're actively sick with a cold or flu, or you have a known exposure (i.e., someone sneezed all over you on the plane). "Start early and stay late" Not in the worky-worky-work-work sense. Immune boosters work their best if you start them early at the onset of illness, so I advise you stock up the medicine cabinet with them before you get sick. Then don't make the mistake most of us do and try to jump right back into full-time life the moment you get over the hump. Ease back in! Refusing to rush saves time in the long run. The resolution phase of an illness is equally important to support. Get all the way better and then some. Keep taking your immune boosters in a lower dose for a while, add in some anti-inflammatory Immune Balancers like omega 3 fatty acids and turmeric and most of all rest, rest, rest. Clinical pearl for you : When treating big complicated chronic conditions lean towards lower doses of a few simple things, when it comes to small, simple acute conditions lean toward all the things and high doses like you mean it. Are natural immune boosters dangerous for me if my system is overstimulated because I have a chronic auto-immune disease? No. Immune boosters are a poor choice to treat the autoimmunity itself. However, extended viral illness is more problematic for exacerbating autoimmune symptoms than short term use of these boosters. These boosters are not inflammatory and they're shown to shorten the duration of the illness. Once you are 'over the hump' you have a stronger indication to using Immune Balancers and other means to support the resolution phase. Note there are two attachments (one of mine and one from a brilliant colleague) about home remedies aka kitchen-cupboard medicine for relief from various common symptoms. Give them a try, you'll be impressed with how effective they are. I'm a naturopath and I am gobsmacked every time. :)

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  • Hay Fever Helpers

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    PLEASE NOTE THIS IS A "PICK AND CHOOSE" PROTOCOL. YOU'RE NOT MEANT TO ADD ALL TO CART. THE ACTUAL COST RANGE IS $13-$36. My Naturopathic approach to simple seasonal allergies is twofold. First, take measures to reduce your pollen exposure (11 examples below). Second, use supplements to modulate the overactive response without suppressing immunity. 11 ways to Reduce your Exposure to Pollens Change the air filter in the dash of your car. Use a Neti-pot with saline (no more than once a day) to soothe and clean nasal passageways of pollen. Change the HEPA filters in your vacuum. Try to avoid going outdoors in the early morning hours. Wear an allergy mask on high pollen count days or when mowing the lawn Wash your hands whenever you have been outdoors or touched a pet that spends time outdoors. Don't brush your pets in the house. Don't wear shoes in the house. Skip the hamper (especially if it's in your bedroom). Change and put clothes directly in the machine when the weather has reported high pollen counts or if you can see pollen on your clothes. Xlear brand nasal sprays--similar benefits and more manageable than a neti-pot. Store gardening gloves and tools outside. Gently modulating the overactive response without suppressing immunity: When pollen particles, corresponding IgE antibodies, and other internal signals interact with immune cells, particularly the mast cells, the mast cells release histamine. Histamine makes tiny blood vessels more permeable, leading to familiar inflammatory symptoms such as runny nose, itchy watery eyes, scratchy throat, and cough. Several natural agents can reduce that mast cell response making them less likely to spill histamine. Stabilizing the mast cell membranes is a primary mechanism. Lifestyle measures to modify the allergy response: Eat lots of dark berries. They are rich in bioflavonoids that improve the integrity of small blood vessels, which makes them less vulnerable to histamine. Drink green tea or nettle tea. Besides a legion of other health benefits, green tea is a natural mast cell stabilizer. If green tea gives you heartburn or makes symptoms worse, change brands or discontinue. Identify and reduce other airway irritants like dust, smoke, and scented household cleaning products. Take supplements to stabilize mast cells, such as Quercetin modified for high absorption. Also, supplements can reduce the internal inflammatory signals that trigger mast cells (for example, certain medicinal mushroom species). I've provided more details and specific recommendations below. The supplements I've suggested are safe to integrate with over-the-counter anti-histamines. Most over-the-counter medications act by blocking histamine receptors to the histamine already released. These supplements seek to prevent the release of histamine in the first place. If you find these measures provide inadequate relief or if you're dealing with especially severe seasonal allergies or seasonal allergies that are exacerbated or complicated by things like: hormone imbalances, stress, insomnia, constipation or irritable bowel, food intolerances, migraines, poor diet, weight gain, chronic atopic conditions like asthma and eczema, histamine intolerance, toxicity, then you will likely need a more individualized and comprehensive approach for the best results. Schedule a Consultation MORE DETAILS ON THE SUPPLEMENTS: Quercetin Quercetin is a plant flavonoid. It's probably the most well-known, tried and true, supplement for mast cell stability. However, it does need help because Quercetin is difficult to absorb into the bloodstream. Twenty years ago, my allergy and immunology professor advised that patients should open up capsules and hold the powder under the tongue. Since then, much more straightforward methods have become available. Vitamin C and Bromelain both boost absorption and have allergy-reducing effects on their own for synergistic benefits. [Note that bromelain comes mostly from pineapple leaves, not the fruit. However, people with a strong allergic reaction to pineapple should be cautious.] Quercetin supplements are not equal. They vary broadly in relative bioavailability. Researchers have conflicting opinions about how each one ranks. I feel confident that Quercetin Phytosome or Alpha-Glycosyl Isoquercetin is at or near the top-- demonstrating 18-20 times better absorption. A conservative estimate puts the relative bioavailability of isoquercetin at 3–5 times that of quercetin aglycone. Rutin (quercetin-3-rutinoside) is the least absorbed. Alpha-Glycosyl Isoquercitrin provides all the benefits of Quercetin with better absorption.* Alpha-Glycosyl Isoquercitrin is nearly 18 times more bioavailable than standard quercetin aglycone and three times more bioavailable than isoquercetin. It reaches peak levels in the bloodstream in just 15 minutes. A human clinical trial with Alpha-Glycosyl Isoquercitrin showed the most significant relief for hay fever's itchy, watery eyes symptom. Luteolin Luteolin is another flavonoid that stabilizes mast cells. Animal and in-vitro studies (no human studies) indicate that it may be more powerful than Quercetin on the allergy response. The human evidence is only empirical, e.g., the traditional use of herbs high in luteolin such as perilla for allergies. Also, luteolin has a short half-life, so you want to divide your dose or use it in combination. Luteolin is known to cross the blood-brain area, which means it's uniquely well-suited for allergy-induced brain fog. Nettle Nettle relieves or reduces allergic reactions, especially runny nose in about 70% of people. Nettle works by several mechanisms. In addition to mast cell stabilizing, nettle also inhibits the tryptase enzyme that promotes the histamine response. Like OTC medication, nettle has some mild histamine blocking effect (non-drowsy) and reduces the production of upstream inflammatory prostaglandins that trigger mast cells. The leaf is the part of the plant for allergies. Supplements with nettle root are for hormone-sensitive conditions like prostate enlargement. Mushrooms Certain medicinal mushrooms (Reishi, Chaga, & Cordyceps) act more 'upstream' as immune modulators. They support a more balanced response to environmental triggers by decreasing inflammatory cytokines and preventing the overproduction of IgE antibodies or Th2 (allergy-associated) immune cell dominance. Medicinal mushrooms boost preventative immunity broadly to avoid catching colds and flu. They're an excellent choice for late summer/early fall allergies like ragweed because they do double duty building up immunity for the fall and winter flu season. NAC An anti-oxidant that thins mucus, like Mucinex. NAC also has legions of other health benefits listed below. Another potential hayfever-related benefit is that it increases glutathione levels. Glutathione is a critical molecule for detoxification. When glutathione decreases, the allergic response increases. Probiotics Probiotics are the health-promoting microbes in our gut and on our skin. My best advice for a broad audience like this is to leave them out. Depending on your individual case and the particular probiotic strains, they can work for or against your allergy symptoms. Click here to Schedule Your Appointment

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  • Smoothie Strategies

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    *Products are meant as pick and choose options and inspiration, you do not need to get the whole shebang Smoothie Strategies Green smoothies: to quickly increase the amount of green leafies in your day to a healthy amount. Especially useful for detox, immune support, blood-boosting, when you're low on folate, etc. See attachment for a sample recipe Protein smoothies : just flavored protein powder and water to boost protein, stabilize blood sugar and sugar cravings, post workout. Non-GMO pea, rice, hemp for source of protein. Only use organic whey if you are certain there are no issues with dairy and you are using for post-workout. Avoid soy. Smoothie meals: mostly for convenience to avoid skipping or postponing meals. No more than once a day. You can do twice daily if for metabolsim reset or weight-loss strategy in combination with at least one normal meal and not more than 6 weeks in a row. Smoothie meals If I'm really in a crunch I'll use just ice cold water and a powder that has fiber and vitamins in addition to 20g of protein. Usually I prefer a quick concoction using real foods and protein powder. It's not that much bother and it is healthier and more satisfying. My basic template: Vanilla or unflavored protein powder with non GMO pea, rice, or hemp as protein source about 20g protein, very low in net carbohydrates less than 5g. Some healthy fat (like orange flavored fish oil, 1/4 cup nuts or 2 T nut butter, seeds, coconut oil, egg yolk, 1/2 avocado, etc.) 1 or 2 big handfuls of greens usually kale or cilantro. Cover with ice cold water—sometimes a handful of ice cubes. ** Sometimes I add a small amount of fruit 1/2 cup frozen berries, a kiwi, or half an orange for flavor. Not required but it's fun so I often add in some kind of booster for extra-credit. Extra-Credit Smoothie Boosters: Frozen cauliflower rice Canned organic pumpkin-1/4 cup Teaspoon of cinnamon Reishi mushroom powder 1 heaping T — especially good with chocolate protein powder or instant coffee Raw turmeric root- about half size of pinky finger, or teaspoon+ powder (turmeric and frozen pineapple are nice together but limit pineapple to 1/2 cup per serving) Raw ginger root- about half size of thumb—don't go overboard Unsweetened Matcha powder Fish Oil--even if I have another healthy fat Chia (add right before you drink or you'll get pudding) 1-2 T Maca powder Hemp Seeds -- hulled Chinese Red dates (1 or 2 tops) Resistant Starch- any source: liquid from canned white beans, carob, frozen banana peel, green banana flour, 1 T Bob's Red Mill potato starch, mixed source resistant starch supplement like PaleoFiberRS Tip: For even more convenience in you convenience meal—add freezer-friendly ingredients to gallon freezer bag

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  • Male Factor Fertility

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    No matter what the fertility status is for mom-to-be it is a good idea for the future Papa to also boost fertility. Male Factor Fertility: No matter what the fertility status is for mom-to-be it is a good idea for the future Papa to also boost fertility. The key areas to make a difference: Stress management including a mindfulness/meditation practice. 7-9 hours restorative sleep. Clean nutrient dense eating and avoiding alcohol, smoking even second hand, and caffeine. Moderate exercise! Both very intense exercise and sedentary lifestyle are bad for both male and female fertility. identify and address (even mild) insulin resistance support detox if needed In addition to lifestyle, there are several supplements with evidence of impressive impact: MALE FERTILITY FACTOR ALC-3g Demonstrated efficacy in improving sperm motility (total and forward) Acetyl-L-carnitine both studied has positive effect (ALC solo or combined with plain C) (usually at dose of 3g/day) 300 mg Kaneka CoQ10 vs placebo for 26 weeks • Significant improvement in motility, concentration, and morphology • Greatest effect on motility Omega 3’s Increased sperm count ( from 38.7 to 61.7 million ) and concentration (from 15.6 to 28.7 million/mL) • Increased SOD-like and catalase-like activity. • Positive correlation with increased sperm count, motility, and morphology. 1.84 g per day for placebo for 32 weeks EPAX 5500TG capsules EPAX 5500TG; Lysaker, Norway has 305 milligrams of [EPA] and 227 milligrams of DHA Low Sperm Count • Multivitamin • Zinc • Selenium • Reduced glutathione*—as NAC • Fish Oil 1.84 grams • CoQ10 (50-300 mg/day) Low Motility • Zinc • Reduced glutathione* • CoQ10* (50-300 mg/d) • Carnitine and Acetyl-L-Carnitine, 3g/day total Morphology Glutathione—as NAC* • CoQ10 (50-300 mg/d) • Theoretically, antioxidants including pycnogenol *ability to increase glutathione with oral dosing is controversial and as IV glutathione is not an option I can offer, I am suggesting NAC which is a precursor to glutathione and oral dosing has consistently been shown to increase glutathione levels as well as offering many independent benefits like thinning mucus to reduce sinus pressure This is also an excellent boost to female fertility for other reasons. Atig F. BMC Urol. 2012 Mar;12:6. Singh AK et al. Indian J Physiol Pharmacol. 2010;54(2):157-63. Shamsi MB et al. Indian J Biochem Biophys. 2010;47(1):38-43. Safarinejad MR et al. Clin Nutr. 2010 Feb;29(1):100-5. Sarafinejad MR. Andrologia. 2011 Feb;43(1):38-47.

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