Nicole Cotter MD - Integrative Medicine

01/04/2024

🥗Changing your diet from a typical Western diet can add years to your life.
🥗A sustained change from a Western diet to an “optimal diet” starting at age 20 would increase life expectancy by 10+ years. Making these same changes at age 60 can add 8 years to life expectancy. (translation: it is never too late to eat better!)
🥗According to the cited study below, dietary changes that have the most benefit for life expectancy are eating more legumes, more whole grains, more nuts, less red meat, and less processed meat.



Fadnes LT, Økland J-M, Haaland ØA, Johansson KA (2022) Estimating impact of food choices on life expectancy: A modeling study. PLoS Med 19(2): e1003889. https://doi.org/10.1371/journal.pmed.1003889

12/26/2023

12/15/2023

🪢The phenomenon by which a close-knit community experiences a reduced rate of heart disease.
🪢Roseto was an Italian-American community that had a strikingly low rate of myocardial infarction in the 1950s, despite smoking, drinking wine, and eating a diet high in fat.
🪢The close-knit community is the reason: they ate meals together, spent time with neighbors, the elderly were included, and stress was low.
🪢The rate of heart attack increased when the town became “Americanized” in the following decade.
🪢Community and the people with whom we surround ourselves is important to our health.

12/12/2023

🌱 Ashwagandha is a plant native to India. The root has a strong smell, hence the name which is Sanskrit for “smell of the horse”.
🌱Ashwagangha has been found in 3000 year old Ayurvedic texts on health care.
🌱Ashwagandha is considered an “adaptogen”, or a substance that helps our bodies manage stress.
🌱Ashwagandha has adaptogenic, anti-inflammatory, sedative, and immunomodulating properties.
🌱Ashwagandha is used for chronic stress, anxiety, stamina, and may other indications. It may reduce inflammation in Rheumatoid Arthritis.
🌱Caution: Do not take if pregnant or taking other sedatives. There are drug-plant interactions, so talk to your doctor before combining this botanical with medications.

12/08/2023

12/06/2023

🟡Overgrowth of certain gut bacteria has been associated with lupus flares.
🟡There is much we do not understand, such as whether the overgrowth causes the flare or the flare causes the overgrowth.
🟡It is likely that disruptions to the microbiome and gut barrier contribute to the pathogenesis of autoimmune disease, even when patients do not have gastrointestinal symptoms.
🟡Strengthening the gut barrier should be considered in patients with autoimmune diseases like lupus and rheumatoid arthritis.



Lupus Flares Linked to Gut Bacteria Overgrowth - Medscape - Jul 11, 2023

12/04/2023

🪵Gut health is important when treating autoimmune disease.
🔥Heartburn (GERD, gastroesophageal reflux disease) is a common problem. Investigating the root cause of heartburn is an important step before resorting to medication or even supplements.
🪵Licorice (glycyrrhiza glabra) is beneficial for treating symptoms of GERD through a variety of mechanisms.
🪵DGL, or deglycyrrhizinated licorice, usually found in a chewable tablet and taken after a meal, is the preferred form for treating heartburn symptoms.
🪵Licorice is well-tolerated but does have potential drug interactions, so talk to your doctor before making this a regular part of your routine.

Click link in bio to see some of my favorite Licorice/DGL options.

12/01/2023

11/29/2023

💨 Ventilate your home – open windows, use exhaust fans in the bathrooms and kitchen
💨 Change air filters regularly
💨 Dust and clean your home regularly
💨 Keep indoor humidity between 30-50%
💨 Test for radon
💨 Install carbon monoxide alarms

Source: Environmental Protection Agency Website
Learn more at www.epa.gov

11/27/2023

🌱 Boswellia may be a useful addition to the treatment of Rheumatoid Arthritis.
🌱 Boswellia may be most useful in early disease.
🌱 Boswellia has been shown to be beneficial when used in combination with current disease-modifying drugs.
🌱 Boswellia is probably not helpful for acute pain.
🌱 Boswellia is likely best when used in combination with other botanicals, such as curcumin.
🌱 Boswellia is generally well-tolerated and safe in early use and long-term therapy.

Click the link bio to see my favorite Boswellia supplements for arthritis.

Talk to your rheumatologist before adding supplements to your regimen.

11/23/2023

Happy Thanksgiving 🍁

11/22/2023

💨 Air pollution and autoimmune disease
💨An observational study published in 2022 from Italy found that there is a direct correlation between air pollution and autoimmune disease.
💨Patients in this study who had long-term exposure to air pollution (particulate matter PM10) were more likely to develop autoimmune disease, particularly Rheumatoid Arthritis.
💨Chronic exposure to certain levels of air pollution was associated with a 10% higher risk of developing autoimmune disease.
💨Negative effects were seen even at levels of air pollution considered “safe” for our health.

Adami G, et al. RMD Open 2022;doi:10.1136/rmdopen-2021-002055.