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Q: Hi, Nurse Doza. I saw your video about the Oura ring and HRV. My resting heart rate is low, but so is my HRV. How do I raise my HRV? Thank you for explaining how to understand the info!

A: Nurse Doza: Heart Rate Variability (HRV) is the time in between heartbeats. The rate of the heartbeat affects the HRV. A slower heart rate could be due to athletics, endurance training, or even genetics. But the HRV is different. It’s the measurement of how well your body is handling stress. A low number means you are not doing so well handling your stress. A higher number means you are. A long-term health goal should be a higher HRV daily average of 60-70 at least. My theory is that the closer the average is to 100, the closer to optimization. 

How to raise your HRV (and handle your stress better):

1. Belly breathing ( 4 seconds in, 4-second hold, 4-second exhale: repeat 4 times)

2. Dry sauna (15-25 mins)

3. Floating /deprivation tanks 

4. Morning sunlight 

5. Deeper sleep /better sleep routine (our podcast)

6. Adrenal support: legs on the wall yoga pose & taking supplements: my favorite adrenal supplement is our  ZEN (1-2x/daily)

   Zen (Stress Relief)

     Zen features a comprehensive blend of nutrients and botanical extracts targeted at supporting the body’s adaptogenic response. This promotes optimal energy production, stamina, and the management of everyday stressors. Adrenal glandular tissue, sourced from Argentinian bovine to safeguard purity, rounds out the ingredients

   . www.mswnutrition.com/collections/starters/products/zen

   

Try any combination daily. Mix in different “tools” every year and find what works best for you. 

Recheck your daily HRV along the way. If you can’t seem to get it where you want, let’s check out your labs and see if there’s anything deeper going on. I can order them for you or go over previous labs and come up with a plan just for you.

Book an online consultation here. 

Q: Hi, Nurse Doza. I saw your video about helping your kids’ testosterone as they age. I want to do the same for my kids. What vitamins do you recommend for kids, and what are the methylated vitamins you are talking about that could help? I'm trying to help my kids get a head start on life, and your info has been helpful. Thank you!

A: Nurse Doza: The health of you and your family should be the most important investment you will ever make. You cannot, and will not be able to do anything in life if you are not healthy. Invest early. And wisely. 

Kids are younger adults who need about a ⅓ -¼ of the dosage that typical adults need, depending on each child. That being said, kids, like adults, need a lot of daily vitamins and nutrients in order to function. B vitamins, Vitamin C, and Vitamin D are non-negotiable vitamins for every human, and if you think most adults have nutritional deficiencies, wait till you see what their kids eat (hint: their kids are nutrient deficient too.) 

Not all vitamins and supplements are created equal. Some are very very effective and the difference is physically noticeable as children and their parents (me included) tell me how much vitamins and supplements help their kids with energy, focus, nervousness, low mood, their digestive tract, and even their sleep. 

The form of vitamins and nutrients also makes a difference in absorption and efficacy. Methylated B vitamins are the better form of B vitamins to take, and people, including those who have MTHFR issues, will tell you the difference is night and day. Methylated B vitamins have a better chance of being used for what the body needs, like the production of neurotransmitters and antioxidants. The typical over-the-counter supplements you can get at your local pharmacy won't cut it. 

I tell our clients that their kids can take our BOOST CF supplement, which is a multivitamin with methylated B vitamins, vitamin C, vitamin D, and even electrolytes. It’s a fruit punch flavored powder you can mix with water. It tastes delicious, and the sweetener is stevia extract.

Supplement stack idea: Mix BOOST CF with our GUT powder, or just mix with water or juice for your kids. It can help keep their immune system and their gut healthier (think fewer sick days!) 

Now, if you can get them to take fish oil…..I’ve found one in liquid form. Like I said, if you can get them to take fish oil, it would be great for their brain, as the brain is made of Omega-3s. 

Bonus: If your kids are a little older, or you are willing to try, we have a really, really great magnesium supplement called BRAINESIUM. It’s three different types of magnesium, but this combo helps support brain and nerve health. It’s a lemon lime powder that can also be mixed with the BOOST CF and/or GUT for a potential mix of incredible supplements that are drinkable and taste delicious! 

Just follow the instructions on the supplement bottles, and I hope they help!  

Q: I need your help, Nurse Doza, and it seems like none of my doctors can answer my question. Do you believe there is a viral component to Migraine headaches? Like a dormant EBV is triggered by hormone fluctuations in me, I believe. I just put 2 & 2 together as I think about when this all started for me, and I would get migraines with a very high fever as a child, starting in puberty 

A: Nurse Doza: Yes, I do! Migraines are a sign that something is wrong or “off” somewhere inside the body. Previous infections, like viral infections, love to live in organs and the nervous system. I’ve seen in practice that previous viral infections like Mono, the flu, herpes, and even COVID can linger and remain dormant in the body. They can become ”awakened” or exacerbated with stress. Any form of stress (drugs, people, work, exercise, temperature, thoughts, etc.) can lead to symptoms that can present themselves as joint pain, bloating, skin issues, and even headaches. This is what an autoimmune disorder looks like, and the Epstein-Barr virus is an autoimmune disorder that came from a previous mononucleosis infection (like when you got the “kissing” disease in high school). 

When it comes to autoimmune disorders, I believe they can be managed better, which can lead to fewer flare-ups and exacerbations like headaches and migraines. This can come from a lifestyle change that includes diet, supplements, and daily activities that promote anti-inflammation. The diet should include cutting out inflammatory foods like dairy, soy, gluten, processed sugar/oils/carbs, food dyes, and preservatives like monosodium glutamate. All of these ingredients can lead to inflammation, which can lead to a migraine or headache. Cut them out of the diet and pay attention to how many migraines you have in the month. 

As for supplements, autoimmune disorders include vitamin D deficiency. I could make the case that the vitamin D deficiency leads to the body being more susceptible to inflammation, infections, and diseases. Taking vitamin D directly supports your immune system, leading to less inflammation and flare-ups. Take 5000 units of vitamin D3 with vitamin K2 daily. I would also take NAC, an amino acid that the liver makes for antioxidant production. Antioxidants can reduce inflammation in the body, thus lowering inflammation thus helping lower chances of migraines. This is our NAC+. I am also a big fan of lysine as it has been used as an antiviral for years, and I have seen it help numerous viral issues like herpes and shingles in the clinic. 

As for lifestyle, emphasize a healthy sleep routine, repair your gut, get morning sunlight, and manage your stress better. This is our podcast on “how to detox,” and it can give you more ideas about what to do at home daily. 

Extra credit: watch our “autoimmune disorders” podcast