Category: Diet and Nutrition

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The Comprehensive Guide to Overcoming Tiredness and Increasing Vitality

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Welcome to another episode of Green Wisdom Health. Today, we dive deep into a pervasive issue affecting many of us today—fatigue and lack of energy. We explore the underlying causes of this modern malaise, discuss holistic approaches to regain vitality and enthusiasm for life, and tell you why being fat is good!

“Being FAT, faithful, available, and teachable are key to improving your health and energy levels.”
– Dr. Stephen Lewis

Today on Green Wisdom Health:

  • How sedentary lifestyles and chronic pain are significant contributors to fatigue, which can be managed by increasing physical activity gradually and addressing pain through natural anti-inflammatory remedies and dietary changes.
  • The importance of detoxification in combating fatigue. Regularly detoxifying your body helps alleviate chemical sensitivity and clear metabolic waste that may impair energy production.
  • Taking nutrient-rich supplements and incorporating anti-inflammatory nutrients, essential fatty acids, and minerals is critical in managing inflammation and supporting overall cellular function.
  • The impact of air pollution and recognizing environmental factors like air pollution that contribute to respiratory and cardiovascular diseases, can exacerbate feelings of fatigue.
  • There is a significant connection between gut health and motivation. Robust gut health, facilitated by a diet rich in fibers like arabinogalactan and regular use of probiotics, can significantly impact energy levels and motivation.
  • The importance of sleep quality and establishing a consistent sleep routine, aiming for 7-9 hours of quality sleep, supports energy restoration and mental health.
  • How the connection between anemia and iron levels and regularly checking Ferritin levels can prevent anemia-associated fatigue by ensuring adequate iron and oxygen delivery to cells.
  • How managing stress and adrenal fatigue by adopting stress-reduction techniques and using adaptogenic herbs can mitigate the impact of elevated cortisol levels on sleep and energy.

Resources Mentioned:

IG Arabino Support Vanilla (30 Servings)

Dairy-Free Immunoglobulins and Arabinogalactan* Provides Immunoglobulins and Immunoregulating Factors That Promote Intestinal and Systemic Health* Supports Passive Immunity in the Intestine* Promotes Balanced Cytokine Production* Supports Muscle Performance and Recovery*

Pantothenic B Complex (60 Capsules) – Only 1 Capsule Per Day

The dosage for this product is 1 capsule per day. Do not take this product if you are taking B-12 Methyl Supreme. Pantothenic B Complex is formulated with eight essential B vitamins, choline, inositol, and folate, to support energy production and immune, cardiovascular, and neurological health.

B-12 Methyl Supreme (60 Capsules)

B-12 Methyl Supreme is a comprehensive formula that includes targeted amounts of five key nutrients designed to support methylation and homocysteine balance in the body.

Comprehensive Lab Panel

The Comprehensive Lab Panel contains 12 tests with accompanying biomarkers. This panel includes Dr. Lewis’ consultation, functional medicine report, and supplement recommendations.  Lab costs and fees cannot be refunded Labs are unavailable in NY, NJ, and RI. No discounts or points towards this lab panel. We do not accept insurance as this allows us to keep your test prices more affordable.

 Visit Green Wisdom Health for more personalized advice and to explore our AM/PM pill packs. We also recommend detoxification and gut health products to help propel you towards better health.

Are you ready to take control of your health and start feeling your best?

Green Wisdom Health is excited to offer an exclusive 10% off on our Male Health Extensive Profile Lab Panel and the Women’s Extensive Hormones Weight Loss Lab Panel.

Our comprehensive lab panels are designed to give you deep insights into your health, helping you understand what your body needs to thrive. Whether you’re looking to boost your energy, improve your hormonal balance, or kickstart your weight loss journey, our tests provide the clarity you need to make informed decisions about your health.

Visit GreenWisdomHealth.com and use the code BALANCE to claim your discount.

Don’t wait to feel great—take the first step towards a healthier you with

Green Wisdom Health today.

For more information and personalized nutrient plans tailored to your health needs, please get in touch with our Green Wisdom Health team at (903) 663-1008

You can also explore our integrative nutrition programs and resources on our WEBSITE Remember to check out the products we’ve discussed today, available at our WEB STORE.

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Ensuring Supplement Purity: Not all Supplements are Created Equal

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Today on Green Wisdom Health, Dr. Stephen Lewis and Janet Lewis dive deep into the world of supplement quality, unraveling the mysteries behind why some supplements may benefit you more than others and how you can ensure you’re getting the most bang for your buck. We know that even with the best diet, additional support from high-quality supplements can be paramount in achieving optimal health, and supplement quality is critical.

We’re delighted to introduce our guest, Casey Sartori, an expert in manufacturing high-quality supplements. With extensive experience in the industry, Casey brings invaluable insights into the manufacturing practices that ensure the efficacy and safety of the supplements you take every day. From sourcing the finest raw materials to implementing rigorous testing procedures, Casey is here to shed light on what makes some supplements stand head and shoulders above the rest.

“As you age, your body’s production of digestive enzymes decreases, which is why supplementing with them, along with probiotics, is crucial for gut health.” – Dr. Stephen Lewis

Today on the Green Wisdom Health Show:

• Understanding Gut Health
The role of digestive enzymes and probiotics
The impact of age on gut health
Essential nutrients for gut health: magnesium and vitamin D

• Lifestyle and Gut Health
Influences of modern lifestyle factors: medications, water quality, diet
The importance of digestion and nutrient absorption

• The Importance of Fish Oil
Discussion of average age and quality of fish oil
Benefits of triglyceride form of fish oil for various health aspects

• Differences Between Probiotics and Digestive Enzymes
Explanation of probiotic strains and stability testing
Issues of probiotic potency and viability over time
Endorsement of the product “Probiol 20”

• Bioavailability of Supplements
Significance of vitamin and mineral bioavailability
Janet’s personal story of heart rate change linked to vitamin quality
Preference for chelated mineral forms

• Practical Solutions for Supplement Regimens
Efforts to provide convenient vitamin and mineral packs
Considerations in selecting high-quality supplements

• Fish Oil Quality and Market Navigation
Challenges in finding pure and fresh fish oil products
The problem of oxidation due to long storage times
Unusual experiment demonstrating fish oil quality

• Supplement Industry Challenges and Practices
Low barrier to entry for supplement manufacturers
The issue of insufficient FDA oversight
Importance of high-quality raw materials and testing

• The Efficacy and Patient Trust
Importance of healthcare professionals’ endorsement of quality products
The influence of supplement quality on patient outcomes

• Transparency and Consumer Navigation
The lack of clear information in the supplement industry
How patients should evaluate and choose supplements
Shipping practices and service standards, including international service to places like Australia

    Resources Mentioned:

    Omega Supreme (60 Softgels) Take 2 per day

    Omega Supreme provides 820 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) as well as 50 mg of docosapentaemoic acid (DPA) per soft gel as natural triglycerides, the preferred form with superior absorption. Vitamin E (as mixed tocopherols) and rosemary extract are used to ensure maximum purity and freshness.

    Active Mega Multi (120 Capsules)

    Active Mega Multi is a comprehensive, hypo-allergenic, multivitamin and mineral blend. As a complete multivitamin, it provides high-quality nutrients to build a healthy micronutrient reserve. USP* B vitamins support energy production and folate (as Quatrefolic™ – 100% 5-MTHF), the biologically active form of folic acid, improves methylation. Albion® TRAACS® chelated mineral complexes enhance bioavailability. This formula includes an optimal 2:1 magnesium to calcium ratio. Key antioxidant vitamin C, natural vitamin E mixed tocopherols and carotenoids protect cells from free radical damage.

    Probio 20 (30 count)(Replaces Probio 30)

    Helps Maintain Gastrointestinal Balance Increases Secretory IgA for Enhanced Gut Immunity Supports Bowel Regularity Supports Digestion and Micronutrient Absorption

    Join us next time on Green Wisdom Health as we continue to explore the path to vitality and wellness through informed choices and empowered living. Remember, kindness matters, so let’s continue to spread it as we seek wisdom in health together.

    Are you ready to take control of your health and start feeling your best?

    Green Wisdom Health is excited to offer an exclusive 10% off on our Male Health Extensive Profile Lab Panel and the Women’s Extensive Hormones Weight Loss Lab Panel.

    Our comprehensive lab panels are designed to give you deep insights into your health, helping you understand what your body needs to thrive. Whether you’re looking to boost your energy, improve your hormonal balance, or kickstart your weight loss journey, our tests provide the clarity you need to make informed decisions about your health.

    Visit GreenWisdomHealth.com and use the code BALANCE to claim your discount.

    Don’t wait to feel great—take the first step towards a healthier you with

    Green Wisdom Health today.

    For more information and personalized nutrient plans tailored to your health needs, please get in touch with our Green Wisdom Health team at (903) 663-1008

    You can also explore our integrative nutrition programs and resources on our WEBSITE

    Remember to check out the products we’ve discussed today, available at our WEB STORE.

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    Food Intolerances Are Becoming More Common: What You Need To Know

    A growing number of people suffer from food sensitivities – by some estimates, more than one in five people experience uncomfortable symptoms after eating certain foods. Yet, despite their prevalence, many of us don’t realize we have a food sensitivity. Instead, we assume the common symptoms, like bloating, fatigue and “brain fog,” are just normal results of our busy lives.

    It doesn’t have to be that way. Many patients tell us they are surprised by a remarkable improvement in their quality of life after identifying and eliminating dietary triggers.

    Symptoms of Food Sensitivities

    Simply put, when you have a food sensitivity or intolerance, your gut doesn’t produce the right enzymes to digest a certain food or group of food. As a result, you can experience wide range of symptoms like:

    • Acid reflux
    • Bloating
    • Diarrhea
    • Unexplained fatigue and brain fog
    • Pain in the abdomen
    • Problems with rashes and skin redness
    • Headaches
    • Sinus issues

    These symptoms can appear shortly after eating the food, and shockingly as many as several days later. Whether or not you react to a food can also vary by how much of it you eat, and even the circumstances around your meal time. Some people find they react more when they are stressed and eating on the go, for example.

    Food Sensitivity, Intolerance, Allergy or Disease?

    It’s important to distinguish between food sensitivities, food intolerances, food allergies, and diseases that can be triggered by certain foods.

    Food sensitivities and food intolerances are similar. Sensitivities may cause inflammation in the body and result in fatigue, bloating and even headaches up to 48 hours after consuming the offending food.

    Intolerances are characterized by the body lacking proper chemicals or enzymes to digest a food properly. Digestive upsets are common after consuming a food one is intolerant to. Sensitivities and intolerances can often be pinpointed in order to avoid symptoms caused by ingestion of certain foods or food additives. Working with a practitioner is recommended – we can help!

    A food allergy is an issue rooted within the immune system. An allergic reaction happens when your immune system mistakenly perceives something in a food as a threat, and produces antibodies in an attempt to fend off the threat. Food allergies are typically diagnosed at a young age and these foods should be avoided.

    A disease such as celiac disease also originates in the immune system. Celiac disease causes the body to fight against gluten in a manner so strong that the lining of the small intestine is damaged, so the symptoms are typically more severe than that of food intolerances. As well, celiac disease differs from a wheat allergy because a wheat allergy is triggered by proteins in wheat, while celiac disease is a reaction to proteins in gluten.

    Common Food Sensitivities and Intolerances

    Here are the most common food intolerances experienced today:

    Lactose intolerance

    People who are lactose intolerant lack the enzyme lactase, so they can’t break down the lactose found in dairy products. This is the most common food intolerance, and it’s often characterized by indigestion and bloating. Several tests can determine if you are lactose intolerant. People who are lactose intolerant should avoid all foods containing dairy, although some are able to consume aged cheese or fermented products like kefir without difficulty. Fortunately, many great dairy substitutes are available today.

    Gluten intolerance

    If you experience symptoms after eating gluten, but tests confirm you don’t have a gluten allergy or celiac disease, you could be suffering from a gluten intolerance or non-celiac gluten sensitivity. Gluten is found in grains such as wheat, rye, kamut, couscous, and barley.

    People who can’t tolerate gluten also need to be aware of hidden sources. Soy sauce, many vegetarian meat substitutes, granola bars, beer, and even processed cheeses can contain gluten, so it’s important to read food labels carefully.

    In recent years, scientists have theorized that it may be glyphosate, a commonly used weed killer sprayed on crops, that many are reacting to and not gluten itself. Although research is ongoing, anecdotal evidence shows many people who experience gluten intolerance in North America can tolerate eating bread and pasta while abroad in Europe and other countries that have banned the use of glyphosate.

    Eggs

    Eggs are one of the most common food sensitivities. Symptoms include eczema, itchy skin, nausea and bloating. For most, egg whites are more likely to be reactive than egg yolks.

    Corn

    Corn is a common food sensitivity that can also lead to chronic symptoms like fatigue, brain fog, bloating, irritable bowel symptoms, headaches, joint pain and more. Corn is a common ingredient in many processed foods so it’s important to keep an eye out for it if you are experiencing symptoms of sensitivity.

    Soy

    Soy protein is a common food allergy and sensitivity which may lead to headaches, joint pain, acne, eczema and more. Fermentation helps to break down soy protein, therefore fermented soy products like miso and tempeh may be better tolerated by some.

    FODMAPs

    FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides, and polyols” That’s basically a scientific way of saying foods that cause gas. These carbohydrates aren’t absorbed well by the small intestine. When they arrive at the large intestine, bacteria break them down and form gas, which in turn leads to uncomfortable digestive symptoms.

    Avoiding FODMAPs can be tricky to navigate since they are found in a variety of food groups. Some common FODMAP foods include apples, bread, many kinds of beans, some cheeses, garlic, onions, and many milk products. Once you have determined which foods are triggers, however, it’s certainly possible to have a well-balanced diet.

    Caffeine

    Researchers say that many people can drink up to five cups of coffee a day without experiencing negative effects or getting that over caffeinated, jittery feeling. For people with a caffeine intolerance, however, those signs appear with just a small amount of caffeine, leading to heart palpitations, anxiety, and insomnia. Some evidence suggests caffeine intolerance has a genetic component.

    Sulfites

    Sulfites are chemicals found naturally in some foods, such as salmon, lettuce, and tomatoes. They’re also commonly used as preservatives for many common foods, including baked goods, dried fruit, pickled foods and wine. The FDA requires that food labels must indicate the presence of sulfites if the level exceeds 10 parts per million (ppm).

    People with asthma are more prone to sulfite sensitivity, with about 3-10% of asthmatics experiencing adverse reactions to foods with sulfites. These reactions can include wheezing, coughing, and digestive problems and many also experience rashes and hives.

    Sugar alcohols

    Sugar alcohols are considered a healthier alternative to sugar, however, they can be an intolerance for many. Commonly used sugar alcohols include xylitol, erythritol, sorbitol, and maltitol. Sugar alcohols do contain fewer calories than sugar, and they aren’t as harmful to your teeth. As well, they don’t tend to cause the same extreme blood sugar spikes as regular sugar. But, for some people, they can cause digestive problems, including bloating, gas and diarrhea. Because they can’t be easily digested, they travel to the large intestine, where your gut bacteria breaks them down, in a similar process to the digestion of FODMAPs. In fact, people who are intolerant of FODMAPs often also experience difficulties with sugar alcohols.

    In general, smaller amounts are less likely to cause reactions. As well, many people find erythritol is the safest sugar alcohol when it comes to digestive upset. If you have difficulty digesting food with sugar alcohols, try to choose foods with  erythritol instead of others.

    How To Identify Food Intolerances

    Most people eat a wide range of foods on any given day which is great – but it can make it difficult to track down food sensitivities if symptoms are creeping up.

    To pinpoint a food intolerance, keeping a detailed food journal is essential. Note exactly what you ate every day, and how you felt including your energy levels and trips to the bathroom. If one food seems to be a trigger for symptoms of food intolerance, eliminate it for two or three weeks to see if it makes a difference.

    This process is often most straightforward when working with a healthcare practitioner who can help with food sensitivity testing to get to the bottom of the culprits causing you daily digestive upset as well as help you rebuild your diet to ensure your gut is functioning the way it should be. Getting to the root cause of your health concern is always our biggest goal, whether it’s the foods or something else causing your body to react to your daily nutrient intake, proper assessment and testing is critical in the role of outlining a customized treatment plan to wellness. Give us a call to get started (903) 663-1008.

    Sources:

    Zopf Y, Baenkler HW, Silbermann A, Hahn EG, Raithel M. The differential diagnosis of food intolerance. Dtsch Arztebl Int. 2009 May;106(21):359-69; quiz 369-70; 4 p following 370. doi: 10.3238/arztebl.2009.0359. Epub 2009 May 22. PMID: 19547751; PMCID: PMC2695393.

    Oku T, Nakamura S. Threshold for transitory diarrhea induced by ingestion of xylitol and lactitol in young male and female adults. J Nutr Sci Vitaminol (Tokyo). 2007 Feb;53(1):13-20. doi: 10.3177/jnsv.53.13. PMID: 17484374.

    Dietary Guidelines Advisory Committee. 2015. Scientific Report of the 2015 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Health and Human Services and the Secretary of Agriculture. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC.

    Landolt HP. “No thanks, coffee keeps me awake”: individual caffeine sensitivity depends on ADORA2A genotype. Sleep. 2012 Jul 1;35(7):899-900. doi: 10.5665/sleep.1942. PMID: 22754033; PMCID: PMC3368971.

    Vally H, Misso NL. Adverse reactions to the sulphite additives. Gastroenterol Hepatol Bed Bench. 2012 Winter;5(1):16-23. PMID: 24834193; PMCID: PMC4017440.

    Mäkinen KK. Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. Int J Dent. 2016;2016:5967907. doi: 10.1155/2016/5967907. Epub 2016 Oct 20. PMID: 27840639; PMCID: PMC5093271.

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    Mushrooms: The Underrated Superfood                

    Mushrooms have been used for centuries, across many cultures as both food and medicine. A growing body of research now centers on the many benefits of mushrooms both on our physical and mental health. If you’ve only thought of mushrooms as a nice addition to a stir-fry, it’s time to learn more about these fascinating fungi, and their medicinal and adaptogenic varieties that are becoming mainstream superfood supplements!

    What Are Mushrooms Anyway?

    Mushrooms are edible fungi, which might not sound too appetizing, but the contributions that fungi make to the planet and to our own health can’t be overlooked. Fungi help to regulate carbon dioxide and recycle nutrients in the soil, and they are an often-delicious secret weapon for improving overall health when part of a rounded diet.  

    Of course, some types of mushrooms aren’t edible at all, and a few are even deadly if eaten. Mycologists (people who study mushrooms) estimate that there are about 14,000 different species of mushrooms, with about 800 new species discovered annually! About 70-80 species are poisonous. Many poisonous mushrooms closely resemble edible mushrooms, so it’s important to educate yourself on different types if you gather wild mushrooms. The aptly named Death Cap mushroom is responsible for about 90% of mushroom fatalities, but overall, mushroom poisoning is relatively rare (an average of 2.9 cases each year in the U.S.).

    The Underrated Superfood

    Mushrooms are low in calories, with only about 20 calories per cup, but packed with nutrient density and goodness. One recent study found that adding one serving a day of mushrooms boosted intake of many essential nutrients, without any negative effects. Here are just a few of the ways mushrooms are a nutrient powerhouse:

    • Mushrooms are one of the best plant-based sources of vitamin D. Note that the amount of vitamin D declines gradually, so for optimum benefit, consume them before their “best before” date. Fun fact: You can boost the vitamin D content of your mushrooms by placing them in direct sunlight, like right under a window, for a couple of hours before eating!
    • Mushrooms are a great source of folate, and oyster mushrooms in particular contain the most.
    • Adding mushrooms to soups or sauces is an easy way to boost your daily fiber intake. Mushrooms are particularly high in a type of fiber called beta glucan, which has been shown to help lower cholesterol.
    • Many kinds of mushrooms are at par with bananas for potassium content.
    • A powerful antioxidant, selenium found in mushrooms helps boost your immune system and protects your heart health.

    Fight Stress with Adaptogenic Mushrooms

    Over the last decade, modern research has really begun to understand and harness the powerful benefits of functional mushrooms for human health. Certain varieties of mushrooms contain adaptogens, substances found in plants that help the body respond, manage and reduce the damaging effects of stress. Adaptogenic mushrooms include varieties like reishi, cordyceps, lion’s mane and chaga.

    Although studies are still ongoing, results show positive effects on those who incorporate adaptogenic mushrooms in their diet.

    • Lion’s mane mushrooms may benefit people with depression and anxiety. Studies show that lion’s mane may also protect against dementia and help repair nerve damage.
    • Reishi mushrooms have been shown to help offset both physical and mental stressors, especially in athletes. They have also been shown to possess immune-supportive properties, support normal blood glucose metabolism and liver health.
    • Cordyceps mushrooms are often touted as a natural energy booster and popular with athletes looking for a natural performance enhancer. Cordycepsmay promote cognitive health and mood, good energy balance, stamina and exercise performance while reducing fatigue and listlessness.
    • Chaga mushroom extract has been shown to help support a normal immune response. It has potent antioxidant and anti-inflammatory properties, making it a potential alternative remedy for things like arthritis and high blood pressure. If you find yourself drinking too much coffee during the day, this mushroom extract has been produced in a pretty decent coffee substitute! With a flavor that truly resembles coffee, mushroom coffee can help you kick your coffee habit and studies show improved energy levels in those who regularly consume it.

    Compounds from adaptogenic mushrooms can be taken in the form of capsules, teas, and tinctures. Always consult first with a healthcare practitioner before incorporating new supplements or herbs – some adaptogens can cause unwanted side effects in certain people.

    Psychedelic Mushrooms: Emerging Research Points to Potential Benefits

    The hallucinogenic qualities of so-called “magic mushrooms” have long been associated with recreational drug use, but exciting new research points to their meaningful psychological benefits. Microdosing, or consuming very small amounts of a hallucinogen, is gaining attention as a way to potentially experience the benefits of these mushrooms without the drawbacks. However, it’s important to note that this research is done under highly controlled conditions.

    Creative Ways to Incorporate Mushrooms in Your Diet

    Because mushrooms have that umami flavor, they make excellent main dishes and easy meat substitutes.Try using them in place of ground meat in tacos, lasagna or stuffed peppers in your next “Meatless Monday” dish!

    When shopping for mushrooms, look for firm, dry mushrooms that are free from mold. Most mushrooms can be refrigerated in a paper bag and last for about five days.

    Wondering how mushrooms can help you manage stress, enhance immune function, improve brain health, let’s chat! We are always here to help you take your health to the next level. Give us a call!

    Sources:

    Fulgoni, VL, Agarwal, S. Nutritional impact of adding a serving of mushrooms on usual intakes and nutrient adequacy using National Health and Nutrition Examination Survey 2011–2016 data. Food Sci Nutr. 2021; 9: 1504– 1511. https://doi.org/10.1002/fsn3.2120

    Cardwell G, Bornman JF, James AP, Black LJ. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018;10(10):1498. Published 2018 Oct 13. doi:10.3390/nu10101498

    Phillips KM, Ruggio DM, Haytowitz DB. Folate composition of 10 types of mushrooms determined by liquid chromatography-mass spectrometry. Food Chem. 2011 Nov 15;129(2):630-636. doi: 10.1016/j.foodchem.2011.04.087. Epub 2011 May 4. PMID: 30634279.

    Chong PS, Fung ML, Wong KH, Lim LW. Therapeutic Potential of Hericium erinaceus for Depressive Disorder. Int J Mol Sci. 2019;21(1):163. Published 2019 Dec 25. doi:10.3390/ijms21010163

    Rossi P, Buonocore D, Altobelli E, Brandalise F, Cesaroni V, Iozzi D, Savino E, Marzatico F. Improving Training Condition Assessment in Endurance Cyclists: Effects of Ganoderma lucidum and Ophiocordyceps sinensis Dietary Supplementation. Evid Based Complement Alternat Med. 2014;2014:979613. doi: 10.1155/2014/979613. Epub 2014 Apr 1. PMID: 24799948; PMCID: PMC3995149.

    Carhart-Harris, R.L., Roseman, L., Bolstridge, M. et al. Psilocybin for treatment-resistant depression: fMRI-measured brain mechanisms. Sci Rep 7, 13187 (2017). https://doi.org/10.1038/s41598-017-13282-7

    Johnson MW, Garcia-Romeu A, Griffiths RR. Long-term follow-up of psilocybin-facilitated smoking cessation [published correction appears in Am J Drug Alcohol Abuse. 2017 Jan;43(1):127]. Am J Drug Alcohol Abuse. 2017;43(1):55-60. doi:10.3109/00952990.2016.1170135

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    Top 10 Superfoods for Longevity

    The small choices we make every day add up to a lasting impact on our long-term health. One of the most striking examples of how good decisions lead to good outcomes is the role of our everyday food choices on longevity. Growing research points to the importance of diet on both quality of life and lifespan – it turns out there really is a fountain of youth, and it starts with what you eat!

    We Are What We Eat

    Western diets have increasingly become pro-inflammatory, calorie heavy and nutrient devoid. In fact, the USDA Dietary Guidelines for Americans defines the Standard American Diet (SAD) as being too low in fresh fruits and vegetables, whole grains, lean protein, and healthy oils, and too high in red meat, high-fat dairy products, processed and fast foods, refined carbohydrates, added sugars, salt, and calories. Eating a Standard American Diet is a root cause of the “diseases of civilization.” Diseases of civilization include heart disease, diabetes, cancer, infertility, mental health issues, and other metabolic diseases – which all impact a long and healthy life.

    The nutrients found in the right foods can alter the aging process at a cellular level, reducing damage from oxidative stress. In other words, the superfoods below can actually impact the aging process! We need to prioritize the foods that give our bodies the energy and strength that it needs in order to fight off disease and other effects of aging.

    The Blue Zones: Models for Healthy Aging

    Scientists have studied the diets and lifestyle of people living in the “blue zones,” which are areas with exceptionally long average lifespans, including Sardinia, Italy; Okinawa, Japan; and Ikaria, Greece. People in these areas share many common healthy lifestyle practices, like maintaining strong social connections and regular movement. They also share many dietary patterns, such as a focus on whole, natural and plant-based foods, and they avoid processed foods. The foods below appear often in research around the blue zones, and other studies show striking health benefits.

    Top 10 Anti-Aging Superfoods

    Let’s take a look at what studies today suggest are some of the top superfoods for longevity.

    1 – Cruciferous vegetables

    These flavorful veggies are high in fiber, antioxidants, and vitamins C, A, E, and K. Antioxidants help fight aging by curtailing damage from free radicals and reducing inflammation. Vitamin C is an antioxidant that can also help you look younger, since it boosts collagen production, which in turn strengthens your skin’s elasticity.

    Cruciferous vegetables include broccoli, cauliflower, brussel sprouts, cabbage, turnips, and even radishes. Try stir frying some with some amino acids for flavor! Many are also good roasted – if you’ve never tried roasted radish before, it’s a great way to remove the bitter edge that characterizes raw radishes!

    2 – Leafy green veggies

    Leafy green vegetables are high in antioxidants, vitamin K, folate, fiber, and lutein, a nutrient that can help protect aging eyes. Studies have shown a diet with a lot of leafy greens helps protect against cognitive decline and heart disease. (Note that people who have to take anticoagulants should talk to their healthcare professional about eating foods high in vitamin K.)

    Aim for a variety of leafy greens, and think outside the salad bowl: sauteed turnip greens, and baked kale chips are a nice change of pace. Generally speaking, aim for darker colors – spinach over iceberg lettuce in a salad, for example.

    3 – Nuts and seeds

    Don’t avoid nuts for fear of their calorie content. One study found that people with a diet high in nuts were 20% more likely to have a longer lifespan than those who didn’t consume them. Another found that people following a Mediterranean diet had improved cholesterol levels with increased nut intake. Walnuts, pistachios, and almonds are all particularly beneficial, and versatile. Add some salads and baking, or just snack! Nuts are a good source of fiber, antioxidants, and healthy fats.

    Flax seeds, chia seeds, and hemp seeds are excellent sources of protein and omega-3, and have been linked to reduced cholesterol levels and lower blood pressure. It’s easy to incorporate these powerhouses into your diet – just sprinkle some on your cereal and even yogurt, and incorporate seeds into salads and wherever possible.

    4 – Berries

    Brightly colored berries like blueberries, strawberries, and raspberries are high in antioxidants, fiber, and vitamin C. Blueberries and strawberries can help fight insulin resistance and diabetes, and all berries are excellent substitutes for sweet desserts. Make sure to buy organic – all berries, strawberries in particular, can contain high levels of pesticides. Plus, organic tastes better!

    5 – Beans and legumes

    With their high amounts of fiber, beans keep your digestive system working in top shape and can help prevent colon and other digestive cancers. They’re also protective of heart health, and are associated with lower blood pressure. And, beans are a filling high protein source, which can help regulate blood sugar, and keep weight in check. In fact, one study linked bean consumption with a smaller waist circumference.

    Beans are an excellent addition to soups, salads and stews. If you’re a meat eater, try adding some to recipes with ground beef, like meatballs, to add extra fiber and vitamins.

    6 – Mushrooms

    Mushrooms are high in B vitamins and potassium, and therefore good for your heart. They’re a good source of selenium, a mineral that acts as a powerful antioxidant.

    They’re also very versatile, and can be enjoyed raw, grilled, or sauteed. Try marinating mushrooms on a skewer before barbecuing, or use a marinated portobello mushroom as a healthy burger substitute.

    Recently, functional mushrooms have been taking center stage in the mainstream health and wellness space. Functional mushrooms include chaga, lion’s mane and cordyceps among others and are considered adaptogens for their supportive role in the body’s natural adaptation. Typically found in supplement form, functional mushrooms can be a great addition to your routine to help manage stress, improve focus and more. Be sure to speak with a qualified healthcare practitioner to see if these are right for you!

    7 – Alliums like onions and garlic

    These aren’t just flavor enhancers. Allium vegetables include onions, garlic, leeks, and shallots. Alliums have antioxidant, antibacterial, and anti-inflammatory properties, which are good for heart health and cancer prevention. Research suggests onions can even improve bone health. Some people have unpleasant digestive issues with onions, so some trial and error may be necessary, but it’s easy to add more sauteed or raw onions to many dishes.

    8 – Tomatoes

    In addition to high levels of insoluble fiber, vitamin C, and potassium, tomatoes are an excellent source of the antioxidant lycopene, which is associated with a lower risk of heart attacks and strokes. It’s also thought to lower rates of cancer and cholesterol levels. Lycopene content in tomatoes increases with cooking, so tomato sauces are particularly good sources.

    9 – Turmeric

    The medicinal properties of this herb have been recognized for centuries, and recent studies back its effectiveness. The benefits of turmeric are largely derived from the compound curcumin, which is highly anti-inflammatory and beneficial to heart health. Some studies have found that it can help prevent cancer and reduce the symptoms of arthritis. It’s difficult to get therapeutic levels through diet alone (although it is delicious in a smoothie), so supplements may help. Interestingly, absorption is increased when consumed with black pepper – a combination that happens in many spicy dishes.

    10 – Green tea

    The many benefits of green tea make it one of the healthiest beverages you can consume. It’s high in antioxidants and polyphenols, which are compounds associated with cancer prevention. Matcha green tea is considered one of the healthiest varieties of green tea because the entire leaf is consumed by tea drinkers. Make sure you are buying organic to reduce pesticide exposure and to ensure you are reaping all the benefits of this superfood

    Eat Your Way To A Longer, Healthier Life

    You may have noticed that all of these superfoods are easily adapted into your regular diet. These simple dietary changes can have positive impacts on your health, and, ultimately, your longevity.

    Reach out if you want to learn more about lifestyle changes that can improve your quality of life!

    Sources:

    Matheson EM, Mainous AG 3rd, Carnemolla MA. The association between onion consumption and bone density in perimenopausal and postmenopausal non-Hispanic white women 50 years and older. Menopause. 2009 Jul-Aug;16(4):756-9. doi: 10.1097/gme.0b013e31819581a5. PMID: 19240657.

    Caprara, Greta. ‘Diet and Longevity: The Effects of Traditional Eating Habits on Human Lifespan Extension’. 1 Jan. 2018 : 261 – 294.

    Poulain, Michel, et al. “The Blue Zones: Areas of Exceptional Longevity around the World.” Vienna Yearbook of Population Research, vol. 11, Austrian Academy of Sciences Press, 2013, pp. 87–108, http://www.jstor.org/stable/43050798.

    Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. doi: 10.1212/WNL.0000000000004815. Epub 2017 Dec 20. PMID: 29263222; PMCID: PMC5772164.

    Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. doi: 10.1212/WNL.0000000000004815. Epub 2017 Dec 20. PMID: 29263222; PMCID: PMC5772164.

    Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016;5:2048004016661435. Published 2016 Aug 1. doi:10.1177/2048004016661435

    Bansal M. Association of nut consumption with total and cause-specific mortality. Indian Heart J. 2014;66(3):388-389. doi:10.1016/j.ihj.2014.03.020

    Damasceno NR, Sala-Vila A, Cofán M, Pérez-Heras AM, Fitó M, Ruiz-Gutiérrez V, Martínez-González MÁ, Corella D, Arós F, Estruch R, Ros E. Mediterranean diet supplemented with nuts reduces waist circumference and shifts lipoprotein subfractions to a less atherogenic pattern in subjects at high cardiovascular risk. Atherosclerosis. 2013 Oct;230(2):347-53. doi: 10.1016/j.atherosclerosis.2013.08.014. Epub 2013 Aug 21. PMID: 24075767.

    Papanikolaou Y, Fulgoni VL 3rd. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999-2002. J Am Coll Nutr. 2008 Oct;27(5):569-76. doi: 10.1080/07315724.2008.10719740. PMID: 18845707.

    Karppi J, Laukkanen JA, Sivenius J, Ronkainen K, Kurl S. Serum lycopene decreases the risk of stroke in men: a population-based follow-up study. Neurology. 2012 Oct 9;79(15):1540-7. doi: 10.1212/WNL.0b013e31826e26a6. PMID: 23045517.

    Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998 May;64(4):353-6. doi: 10.1055/s-2006-957450. PMID: 9619120.

    Matheson EM, Mainous AG 3rd, Carnemolla MA. The association between onion consumption and bone density in perimenopausal and postmenopausal non-Hispanic white women 50 years and older. Menopause. 2009 Jul-Aug;16(4):756-9. doi: 10.1097/gme.0b013e31819581a5. PMID: 19240657

    Giordano A, Tommonaro G. Curcumin and Cancer. Nutrients. 2019;11(10):2376. Published 2019 Oct 5. doi:10.3390/nu11102376

    Chandran B, Goel A. A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytother Res. 2012 Nov;26(11):1719-25. doi: 10.1002/ptr.4639. Epub 2012 Mar 9. PMID: 22407780.

    Kuriyama S, Shimazu T, Ohmori K, Kikuchi N, Nakaya N, Nishino Y, Tsubono Y, Tsuji I. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA. 2006 Sep 13;296(10):1255-65. doi: 10.1001/jama.296.10.1255. PMID: 16968850.

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    Spring Detox: It’s Time to Recharge!

    Spring is a time for renewal, rebirth, new beginnings – and spring cleaning. One survey found that almost 80% of us embark on at least one spring cleaning project at this time of the year, with bedrooms, closets, and kitchens being the top priorities. With this focus on fresh starts, it’s also a great time to focus on cleansing your body and recharging your health. After all, it was a long winter and taking some time to make your health a priority will help recharge your energy as we emerge from hibernation.

    You might wonder why your body needs spring cleaning, since it’s not always as obvious as when the kitchen needs to be cleaned. However, every day, your body is exposed to multiple harmful toxins. Many of these toxins aren’t readily apparent: we’re often unknowingly exposed to environmental pollution and toxins in our food and water. Plus, chronic high stress, combined with our modern sedentary lifestyles, further contributes to harmful accumulations in the body.

    Your body has many “cleaning supplies” that help eliminate harmful toxins, including your:

    • Liver – the body’s primary filtration system, converting toxins into waste products, cleansing your blood, and metabolizing nutrients and medications to provide the body with some of its most important proteins.
    • Colon – removes water, salt, and some nutrients forming stool which excretes toxins.
    • Kidneys – purify and filter our blood.
    • Lungs – act as filters for the toxins in the air we breathe.
    • Lymphatic system – lymph vessels connect to a group of lymph nodes which act as a filter for anything harmful that the body does not need.
    • Skin – acts as a barrier for our body and excretes toxins through sweat.

    Does Your Body Need A Hand With Detoxification?

    Just as we wouldn’t expect our household cleaning supplies to keep performing without some basic maintenance, over time, these organs need some cleansing themselves. Some signs that it’s time for a reset include:

    • Sluggish digestion
    • Mysterious skin issues
    • Unexplained fatigue
    • Bloating
    • Fuzzy thinking, poor concentration, and impaired memory

    Jump Into Spring With A Healthy Detox

    Ready to jump into your spring cleaning for health? The following steps are an important part of a spring detox.

    Exercise.

    Regular exercise reduces inflammation throughout your body, boosts endorphins, and gives you energy. Plus, the sweat from a good workout can help eliminate toxins. Although more research needs to be done, several studies have found that sweat helps get rid of toxins like heavy metals and BPAs. However, you’ll receive many benefits from movement even if you don’t work up a sweat. It’s a great time of the year to get outside for a walk or a hike! Spending time in nature is one of the best ways to rejuvenate your mental and physical energy.

    Support your liver.

    Your liver acts as your body’s filtration system, so when it is overtaxed, more unwanted toxins can enter your body. One of the most effective ways to support your liver is by being mindful of alcohol consumption. It’s generally recommended that women limit themselves to one drink per day, and men to two drinks, but total abstinence is a good way to kick off a spring detox. Avoid sugary drinks as a substitute, however, as they can contribute to fatty liver disease.

    Herbs and supplements that support the liver, such as milk thistle and turmeric, can also improve liver functions. The chemical compounds in cilantro have been shown to bind to toxic metals and loosen them for easier transport out of the body.

    Traditionally used as a diuretic, studies suggest that dandelion may help improve liver and gallbladder function. The blossoms of red clover also support liver function by stimulating bile production and act as an effective diuretic, helping to cleanse the blood and rid the body of excess fluids.

    Increase your water intake.

    Water flushes out waste products through urine and sweat. Staying hydrated also helps the organs in your body work optimally, so aim for two to three liters of water a day. An eco-friendly water bottle can help you stay on top of water intake, and some people like to add a bit of lemon or cucumber to their water to make it more interesting.

    Make smart food choices.

    Whole, natural foods help the detoxification process in several ways. This is particularly true for foods high in antioxidants. Antioxidants help combat free radicals, which are unstable molecules that cause cellular damage. Pollution and toxins like alcohol and tobacco lead to the production of free radicals, but antioxidants fight them and reverse the effects of the oxidative stress they create. Foods high in antioxidants include many nuts, brightly colored produce like blueberries, strawberries, kale, beets, goji berries, and dark chocolate.

    Foods high in fiber help with elimination and therefore act as literal cleansers. Foods high in insoluble fiber, such as whole grains , help clean the digestive system as they move through your system. Soluble fiber also supports the production of good bacteria in your gut, which supports the liver and other functions. Good sources of soluble fiber include beans, vegetables like brussel sprouts and broccoli, and fruit like apples. 

    Detoxify your beauty and healthcare products.

    Some beauty and health products contain toxic ingredients like parabens and phthalates, and their negative effects can be more than skin deep. Look for natural ingredients whenever possible. The Environment Working Group (EWG) website gives detailed information on exactly what many products contain and ranks them for their level of potentially harmful toxins.

    Declutter your environment.

    It’s a different type of cleaning, but getting rid of clutter in your surroundings can have a positive effect on your mental health, and act as an impetus for your spring detox. However, be sure to use natural cleaning products!

    Stay on top of sleep.

    Sleep really does clear your brain, as studies show that the brain gets rid of accumulated toxic byproducts while we sleep. It’s also when your brain processes the events of the day. Plus, being well-rested helps you tackle the other elements of staying healthy.

    Don’t delay your spring detox! Your body and soul deserve as much attention as cleaning your home!

    If you’d like to learn more and create a customized program for you, let’s talk!

    Sources:

    Silverman MN, Deuster PA. Biological mechanisms underlying the role of physical fitness in health and resilience. Interface Focus. 2014;4(5):20140040. doi:10.1098/rsfs.2014.0040

    Sheng J, Qiu W, Xu B, Xu H, Tang C. Monitoring of heavy metal levels in the major rivers and in residents’ blood in Zhenjiang City, China, and assessment of heavy metal elimination via urine and sweat in humans. Environ Sci Pollut Res Int. 2016 Jun;23(11):11034-11045. doi: 10.1007/s11356-016-6287-z. Epub 2016 Feb 23. PMID: 26903134.

    Genuis SJ, Beesoon S, Birkholz D, Lobo RA. Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health. 2012;2012:185731. doi:10.1155/2012/185731

    Genuis SJ, Beesoon S, Birkholz D, Lobo RA. Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health. 2012;2012:185731. doi:10.1155/2012/185731

    Eugene AR, Masiak J. The Neuroprotective Aspects of Sleep. MEDtube Sci. 2015;3(1):35-40.

    Dorothy A Kieffer, Roy J Martin, Sean H Adams, Impact of Dietary Fibers on Nutrient Management and Detoxification Organs: Gut, Liver, and Kidneys, Advances in Nutrition, Volume 7, Issue 6, November 2016, Pages 1111–1121, https://doi.org/10.3945/an.116.013219

    Hossen MS, Tanvir EM, Prince MB, et al. Protective mechanism of turmeric (Curcuma longa) on carbofuran-induced hematological and hepatic toxicities in a rat model. Pharm Biol. 2017;55(1):1937-1945. doi:10.1080/13880209.2017.1345951

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    Top 10 Ways to Boost Your Metabolism

    If weight loss and a healthier lifestyle are at the top of your list of New Year’s resolutions, you’re not alone. Many people start out the new year vowing to drop some pounds – but not all succeed. This may be due to an under functioning metabolism – the rate at which we burn calories for energy – which directly correlates to weight gain and loss. The good news is that scientists have made a lot of advancements in our knowledge regarding metabolism, and tapping into those discoveries can put you on the road to success. According to current research, you’ll be more successful if you have a concrete plan that centers around a proactive approach to adding healthy habits to improve your metabolism, not depriving yourself.

    Key Terms for Understanding Metabolism

    In simple terms, your metabolism refers to the number of calories your body burns for energy. We know that when the body is efficiently burning calories, it also maintains a healthy weight and body composition. Your resting metabolic rate (RMR) is a measurement of how many calories you burn while at rest, without adding in additional exercise. The thermic effect of food is a reference to the increase in metabolic rate (the rate at which your body burns calories) that occurs after ingestion of food. When you eat food, your body must expend some energy (calories) to digest, absorb, and store the nutrients in the food you’ve eaten.

    Many factors influence your metabolism overall and this includes your age, body, composition, gender, and even the food you consume. Although we all tend to blame a slowing metabolism in middle age on growing older, new research shows that it’s not so much the aging process (although that does play a role), but the lifestyle changes we tend to make in late adulthood are to blame for midlife weight gain.

    Signs Your Metabolism May Need a Boost

    Our metabolism impacts more than just our weight. Several other body systems are also impacted including our hormones.

    If you are experiencing the following, it may be a sign that your metabolism is not functioning optimally:

    • Tiredness and fatigue
    • Struggle to lose weight – despite exercise
    • Cold hands and feet
    • Thinning hair
    • Low libido
    • Irregular periods
    • Poor sleep
    • Bloating, constipation and more

    So what can we do to help speed up our metabolism and once again become an efficient calorie-burning machine? Read on for 10 easily implemented lifestyle changes that can boost your metabolism and help you reach your resolution goals for 2022.

    10 Healthy Ways to Boost Your Metabolism

    1 – Give your body the calories it needs.

    It may seem counter-intuitive, but calorie restriction can slow down your RMR. Think of it this way: Your body wants to make sure you have the energy you need. When it senses you might not have enough caloric intake to support basic energy requirements, it adapts by requiring fewer calories for survival. That’s a big reason why although crash diets may result in short-term weight loss, many people can’t sustain their new lower weight very long.

    2 – Spice up your meals.

    Certain spices have thermogenic effects which means they can switch on your body’s heat-production systems, boosting your metabolism as you eat them, and afterwards. Spicy foods can have a more pronounced thermogenic effect, so increasing consumption of spicier foods, including cayenne pepper, ginger, and turmeric, can impact your metabolism.

    3 – Focus on B vitamins.

    The B vitamins serve many functions in the body, one of which is to help your body metabolize food, so it’s essential to get enough. Good sources of B vitamins include fruit and vegetables, such as bananas, spinach and peas, whole grains, legumes, eggs, and lean meats. Note that vitamin B12 is mostly available through animal sources, so vegans and vegetarians may want to investigate supplements. Proper testing and speaking with a natural healthcare practitioner can help determine if you have any nutrient deficiencies.

    4 – Choose whole foods and plenty of protein.

    Heavily processed and overly sweetened foods and beverages create an inflammatory response in the body that slows digestion, increases the production of harmful free radicals, raises insulin resistance, and ultimately slows your metabolism. Instead of processed foods, choose foods as close to their natural state as possible. In particular, quality sources of protein are important. The thermogenic effect of consuming protein is higher than that of carbohydrates or fat, and protein helps prevent muscle loss if losing weight.

    5 – Add resistance training to your workout routine.

    Because muscle is more metabolically active than fat, increasing the amount of muscle on your frame will raise your resting metabolic rate. A resistance training workout can also create an “afterburn” effect, in which you continue to burn a greater number of calories after the workout is over.

    6 – Stay hydrated and choose your beverages wisely.

    Making careful choices about what you drink can help keep your metabolism in check. Staying hydrated with water is important for maintaining a well functioning metabolism, as even mild dehydration may slow metabolism down. Some studies show that green and oolong tea consumption can boost your metabolic rate by as much as 5%. Coffee also has a similar thermogenic effect shortly after consumption.

    7 – Get enough sleep.

    Sleep has a surprisingly big impact on your metabolism, considering you’re not active when you’re asleep! Your body will find ways to conserve energy if you’re tired, and studies confirm that your RMR decreases after a night of inadequate sleep. Plus, when you’re tired, you’re more likely to make poor food choices, in part because sleep helps maintain a balance between the hunger hormone, ghrelin, and the fullness hormone, leptin.

    8 – Reduce stress.

    When you’re stressed, your body’s “fight or flight” response leads to increased production of the hormone cortisol. Once again, this is the body’s way of trying to conserve energy in stressful times, and, as a result, cortisol can lead to an increase of appetite. Insulin secretion also increases with higher cortisol levels. This made sense centuries ago, when resources were often scarce during times of stress, but in today’s world of modern conveniences, it often leads to weight gain. Of course, reducing stress isn’t always easy, but stress-reduction strategies like moderate exercise and meditation have proven results.

    9 – Build in incidental movement to your days.

    Moving more doesn’t have to mean formal workouts at the gym. Simply adding more incidental movement throughout the day improves your metabolism. Whether you’re cleaning your house, parking a bit further away from the store, using a standing desk at work, or taking the stairs instead of an elevator, you’re helping your metabolism in a way that fits with your daily life. Even fidgeting more can help improve your non-exercise activity thermogenesis (NEAT), which is the number of calories you burn aside from formal workouts. NEAT tends to slow down with age – we move less in regular life as we get older – so make a conscious effort to keep this on your radar as you age.

    10 – Keeping a regular schedule for meals.

    Skipping meals might seem like a good weight loss strategy, but ultimately, your body likes a regular schedule. As with low-calorie diets, skipping meals can trigger your body to conserve energy, which ultimately slows your metabolism.

    Implement these healthy lifestyle changes and take control of your metabolism today! If you’d like some help finding the perfect balance for your unique needs with tailored recommendations, we’re here to help.

    Sources:

    Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014;11(1):53. Published 2014 Nov 19. doi:10.1186/1743-7075-11-53

    Hursel R, Westerterp-Plantenga MS. Thermogenic ingredients and body weight regulation. Int J Obes (Lond). 2010 Apr;34(4):659-69. doi: 10.1038/ijo.2009.299. Epub 2010 Feb 9. PMID: 20142827

    Dulloo AG, Geissler CA, Horton T, Collins A, Miller DS. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Am J Clin Nutr. 1989 Jan;49(1):44-50. doi: 10.1093/ajcn/49.1.44. PMID: 2912010.

    Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9. doi: 10.1210/jc.2003-030780. PMID: 14671205.

    Bacaro V, Ballesio A, Cerolini S, Vacca M, Poggiogalle E, Donini LM, Lucidi F, Lombardo C. Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis. Obes Res Clin Pract. 2020 Jul-Aug;14(4):301-309. doi: 10.1016/j.orcp.2020.03.004. Epub 2020 Jun 8. PMID: 32527625.

    Kiecolt-Glaser JK, Habash DL, Fagundes CP, et al. Daily stressors, past depression, and metabolic responses to high-fat meals: a novel path to obesity. Biol Psychiatry. 2015;77(7):653-660. doi:10.1016/j.biopsych.2014.05.018

    Van Pelt RE, Jones PP, Davy KP, Desouza CA, Tanaka H, Davy BM, Seals DR. Regular exercise and the age-related decline in resting metabolic rate in women. J Clin Endocrinol Metab. 1997 Oct;82(10):3208-12. doi: 10.1210/jcem.82.10.4268. PMID: 9329340

    Yamamoto R, Tomi R, Shinzawa M, et al. Associations of Skipping Breakfast, Lunch, and Dinner with Weight Gain and Overweight/Obesity in University Students: A Retrospective Cohort Study. Nutrients. 2021;13(1):271. Published 2021 Jan 19. doi:10.3390/nu13010271

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    Understanding Your Blood Sugar for Optimal Health

    Are you noticing more stubborn belly fat? Experiencing wild sugar cravings? Constant fatigue and sudden crashes in energy? It could be because of a blood sugar imbalance!

    Our dietary choices and lifestyle practices play a huge role in either maintaining balance or spiking blood sugar levels. The number of people with pre-diabetes and type 2 diabetes is also rising rapidly in North America and it’s something we see in our practice more often than we’d like!

    How Does Blood Sugar Fluctuate?

    Carbohydrates we eat are broken down by the body into sugar, or glucose. This sugar is then absorbed into the bloodstream (blood sugar) to be used for energy. This process is regulated by the hormone insulin, which is released by the pancreas. Any excess blood sugar unused by the body for energy is stored in your liver.

    It’s all smoothly orchestrated so that you have energy when you need it – as long as your insulin levels are properly balanced! But what if they’re not? That’s when we encounter blood sugar dysregulation and diabetes.

    Signs Your Body is Crying for Help

    A blood sugar imbalance can result in a list of symptoms that are often easy to blame on stress or aging. These include:

    Excess belly fat: When your body senses high glucose levels, it secretes more insulin in an attempt to trigger your cells to absorb the excess glucose. Insulin also encourages fat storage, especially around the belly. Unfortunately, this can create a vicious cycle, since belly fat increases insulin resistance, so your pancreas then responds by releasing even more insulin.

    Mood changes: Do you regularly “crash” after a carb-heavy meal? Or do you feel shaky,  irritable or “hangry” when you haven’t eaten in a while? Mood swings, including bursts of manic energy followed by rapidly depleted energy, are often in response to fluctuations in blood sugar and a diet that is rapidly spiking blood sugar.

    Cravings: Another frustrating irony is that excess blood sugar leads to cravings for more carb-heavy and sugary foods, further adding to the cycle of insulin production. This tells us that not only are blood sugar levels imbalanced but there may be an underlying gut issue as well.

    Difficulty concentrating: Without the energy supplied by glucose, your brain cells don’t function optimally. As a result, concentration and focus suffer – but eating something that causes glucose levels to spike isn’t the solution, since you’ll be headed for a crash.

    Thyroid trouble: The link between insulin and thyroid health is complex. Excess insulin can harm the thyroid.  At the same time, a healthy thyroid helps control insulin.

    Female hormone imbalance: Healthy female hormones depend upon balanced blood sugar. In short, excess insulin produces increased amounts of testosterone, and belly fat tissue converts excess testosterone into estrogen. This produces increased estrogen in the body which results in too little progesterone. Since progesterone is a calming hormone, too little of it means women often experience symptoms of anxiety, depression, insomnia, fertility issues, and more.

    Type 1 and Type 2 Diabetes

    People with diabetes experience problems with the production of insulin and the subsequent rise in their blood sugar.

    Type 1 diabetes is an auto-immune condition that prevents the pancreas from producing adequate amounts of insulin, resulting in low blood sugar levels which need to be monitored closely.

    Type 2 diabetes is considered to be a “lifestyle disease”. After several years of imbalanced blood sugar levels, the body develops insulin resistance where cells don’t respond well to the insulin being released.

    How to Manage Your Blood Sugar Levels for Optimal Health

    As mentioned, blood sugar dysregulation and type 2 diabetes is very much a lifestyle disease and certain lifestyle factors can greatly impact how well your body manages blood sugar levels. Here are our top tips for managing blood sugar for optimal health.

    Avoid Spiking Blood Sugar with a Balanced Diet

    The most important step for stabilizing blood sugar is to avoid food and eating patterns that can lead to a sudden spike in blood sugar. Different types of carbohydrates are digested and absorbed at different rates, based on a number of factors, including fat and fiber content, and the type of sugar the food contains.

    Fiber slows the absorption of glucose, so including foods with high fiber content with meals helps stabilize blood sugar. Soluble fiber, which is found in foods like oats, citrus, and many berries, is the most effective. Similarly, including protein with each meal helps slow down blood sugar spikes.


    The glycemic index (GI) was developed to measure food’s impact on blood sugar. The higher the food is found on the index the faster it spikes blood sugar, while the foods found on the lower end of the glycemic index are more slowly digested and absorbed. Note that the glycemic index only applies to foods that contain carbohydrates.

    A number of studies have found that following a low glycemic diet can reduce the risk of developing type 2 diabetes.

    Following a low glycemic diet doesn’t have to be difficult. Along with including fiber and protein in each meal, it’s simply a matter of swapping a high-GI food for a lower-GI choice.

    Be Mindful of Your Beverages

    The drinks we consume have a big impact on blood sugar. That’s because drinks are easily digested, resulting in a quick shot of glucose. One study found that people who drink at least one sweet drink a day have a 26 percent higher chance of developing diabetes!

    Choosing an alternative isn’t always straightforward, however. Be careful with artificially sweetened drinks, as studies have linked some artificial sweeteners with an increased risk of diabetes.

    Fruit juices should also be limited because of its high natural sugar content — the glycemic index for fruit juice is very high because it lacks the fiber found in fruit.

    Instead, blend up whole fruit so that you get the fiber content, and be sure to add a source of protein and fat like nut butter or avocado.

    Water is always a good beverage choice for managing blood sugar since it’s important to stay hydrated so you can eliminate excess glucose through urination. Plus, when your body is aware of extra glucose, it pulls water from the rest of your body, increasing your risk of dehydration.

    A Variety of Exercise and Good Sleep

    Exercise helps maintain healthy blood sugar levels by increasing insulin sensitivity and making your muscles more efficient in their absorption of that glucose it needs for energy. Studies suggest high-intensity interval training is the most effective, but many people find it difficult to keep up that level of intensity on a regular basis. A combination of a form of cardio that you can maintain over the long haul, plus resistance training, is an excellent and sustainable approach.

    Getting enough sleep is important to stabilize blood sugar, since regular sleep helps maintain hormonal balance and a healthy weight. Frustratingly, high blood sugar can interfere with getting restful sleep. Practice good sleep hygiene, including sleeping in a cool, dark room and limiting drinks of any kind before bedtime.

    Helpful Supplements

    Herbal supplements can also complement other treatments for blood sugar management. Cinnamon is particularly promising – plus, it has the added benefit of adding a bit of sweetness without sugar. Ginger is another supplement that is easy to incorporate into your diet. Other promising supplements include ginseng, probiotics, and aloe vera.

    Always work with a healthcare practitioner, since many factors must be considered to determine the best form of supplementation.

    The complications of pre-diabetes and type 2 diabetes are serious and can include heart and nerve damage, kidney disease, and eye damage. Take steps now to understand and control your blood sugar levels – your body will thank you! Contact us to learn more.

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    Chen C, Zeng Y, Xu J, et al. Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Exp Ther Med. 2016;12(2):1232-1242. doi:10.3892/etm.2016.3377

    Vega-López S, Venn BJ, Slavin JL. Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients. 2018;10(10):1361. Published 2018 Sep 22. doi:10.3390/nu10101361

    Bhupathiraju SN, Tobias DK, Malik VS, et al. Glycemic index, glycemic load, and risk of type 2 diabetes: results from 3 large US cohorts and an updated meta-analysis. Am J Clin Nutr. 2014;100(1):218-232. doi:10.3945/ajcn.113.079533

    Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes, A meta-analysis Vasanti S. Malik, SCD,  Barry M. Popkin, PHD, George A. Bray, MD,, Jean-Pierre Després, PHD, Walter C. Willett, MD, DRPH, and Frank B. Hu, MD, PHD, Diabetes Care 2010 Nov; 33(11): 2477-2483. https://doi.org/10.2337/dc10-1079

    The InterAct consortium. Consumption of sweet beverages and type 2 diabetes incidence in European adults: results from EPIC-InterAct. Diabetologia 56, 1520–1530 (2013).

    Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-AnalysisRobert W. Allen, Emmanuelle Schwartzman, William L. Baker, Craig I. Coleman and Olivia J. Phung, The Annals of Family Medicine September 2013, 11 (5) 452-459; DOI: https://doi.org/10.1370/afm.1517

    James W. Daily, Mini Yang, Da Sol Kim, Sunmin Park, Efficacy of ginger for treating Type 2 diabetes: A systematic review and meta-analysis of randomized clinical trials,

    Journal of Ethnic Foods, Volume 2, Issue 1, 2015, Pages 36-43, ISSN 2352-6181,

    https://doi.org/10.1016/j.jef.2015.02.007.

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    Don’t Let Fibromyalgia Slow You Down

    Many patients with fibromyalgia have come to us after facing many barriers when trying to relieve their symptoms, or even get a firm diagnosis. The lack of agreement on best practices for symptom relief makes this condition difficult to navigate, and the frustration is often made worse by the wide range of possible symptoms, often without a predictable pattern. But Integrative Medicine has a lot to offer.

    Fibromyalgia doesn’t have to hold you back, read on to learn about holistic approaches that are showing a lot of promise.

    Roadblocks in Diagnosing Fibromyalgia

    A 2010 study looking at the journey to diagnosis study found that fibromyalgia patients waited an average of about one year before even seeing a healthcare practitioner, and many had to see multiple practitioners with an average of 2.3 years before concluding they in fact had fibromyalgia.

    Promising Developments

    In recent years we have seen some promising developments in fibromyalgia research, with particularly exciting developments being made regarding holistic practices that can help ease the severity of symptoms.

    What are the symptoms of fibromyalgia?

    Fibromyalgia is more common in women than men, and is more likely to appear as menopause begins (as if menopausal women didn’t have enough to deal with!).

    For many patients, the most pressing symptom is unexplained widespread pain in the soft tissues, the areas between the bones like fat, muscle, fibrous tissue and blood vessels. People with fibromyalgia describe the sensation as a dull, constant pain, which is often triggered by touch, and can become progressively more debilitating. Most often, this pain occurs at multiple points, called regions of pain, on both sides of the body and above and below the waist.

    Other symptoms can include:

    • Stiffness in the morning
    • Tingling hands or feet
    • Irritable bowel syndrome
    • Headaches
    • Weight gain
    • Nausea
    • Jaw pain
    • Bloating
    • Constipation
    • Unexplained fatigue
    • Trouble sleeping
    • Weight gain
    • Skin sensitivity

    Many patients also report mental health challenges, including anxiety, depression, and difficulty concentrating – a symptom often described as “brain fog.”

    That’s quite an extensive list of symptoms, and to further complicate matters, patients can experience combinations of different symptoms at different times.

    How is fibromyalgia diagnosed?

    The wide range of symptoms and their unpredictable nature make diagnosis a challenge. A definitive diagnostic test isn’t yet available, and as a result, many people struggle with symptoms for months or years before arriving at a solution. If you suspect you may have fibromyalgia, always work with a medical practitioner who doesn’t dismiss how you feel. Your concerns deserve to be heard.

    A Process of Elimination

    Arriving at a fibromyalgia diagnosis is partly a process of elimination, since other health issues, such as lupus, multiple sclerosis or Sjogren’s disease can cause many of the same symptoms. A thorough physical and mental health exam can help narrow down the cause.

    More Common in Women

    Because fibromyalgia is much more common in women, men may face additional barriers to diagnosis. It’s important to note that this condition does occur in men, and that the symptoms can greatly impact their quality of life. Men who are experiencing the symptoms above may need to be even more persistent in pursuing a diagnosis.

    What causes fibromyalgia?

    This is another difficult element of fibromyalgia, since studies haven’t yet identified a specific trigger. However, many medical practitioners have noticed that it often begins after a patient has experienced a physically or emotionally traumatic event, like a car accident, relationship breakdown, or injury. This connection is further supported by the fact that people who have post-traumatic stress disorder are more prone to fibromyalgia.

    Some evidence points to a genetic component for a person’s susceptibility. If you’re experiencing symptoms, think about your relatives’ health history. Conventional medicine has been slow to recognize fibromyalgia, so even if a relative wasn’t diagnosed officially, having a history of fibromyalgia symptoms could be a red flag.

    What are Some Natural Remedies for Fibromyalgia?

    To date, there is no cure for fibromyalgia. However, there are numerous natural ways to help relieve symptoms and restore quality of life, including:

    1 – Supplementation

    • Magnesium citrate supplements have been found to reduce the pain associated with fibromyalgia.
    • Melatonin can improve sleep quality, important in coping with the many symptoms.
    • The anti-inflammatory properties of Omega 3 and fish oil can also help reduce pain.
    • Studies have found a possible connection between Vitamin D deficiency and fibromyalgia, so make sure you are getting enough, particularly during the winter. 
    • D-ribose helps relieve pain and depression, and can prevent insomnia in fibromyalgia patients.

    2 – Herbal supplements

    • One promising study on Ginseng found that it helped to relieve fibromyalgia pain and insomnia.
    • Curcumin, a component of turmeric, has anti-inflammatory properties that can also help to relieve pain associated with fibromyalgia.
    • Some patients experience an improvement in mood with the use of St. John’s Wort.

    3 – Acupuncture

    Acupuncture can help increase blood flow to the affected areas, helping to reduce pain and tension. It may also boost production of endorphins, which can have a positive impact on mood.

    4 – Exercise

    When you’re tired and sore, exercise may feel like the last thing you want to do, but numerous studies have linked exercise with good outcomes for people with fibromyalgia. Yoga has been found to be especially useful in easing both physical and psychological symptoms. Other effective activities include walking, any exercise in water, and strength training. Be sure to always work with a professional trainer to get acquainted with strength work, preferably one who has treated fibromyalgia patients before.

    Remember that consistency is more important than intensity. Don’t push yourself, small amounts of exercise help but you don’t want to overdo it and cause more pain.

    5 – Diet

    Many patients find an anti-inflammatory diet helps ease their symptoms. In particular, a diet that is low in FODMAPs is often effective. FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols, but in simpler terms, FODMAPs are fermentable carbohydrates which may cause inflammation or digestive upsets.

    Common high-FODMAP foods include:

    • Wheat
    • Onions
    • Garlic
    • Beans
    • Many fruits, including apples, figs, mangos, peaches, and nectarines, are high in FODMAPs, and should be avoided.
    • Some vegetables, particularly asparagus, brussels sprouts, and cauliflower.
    • Many sweeteners, particularly honey, high-fructose corn syrup, and agave nectar.
    • Dairy products that contain lactose.

    As you can see, FODMAPs are found in a lot of foods, so it’s important to ensure you’re getting enough nutrients by swapping for nutritious foods low in FODMAPs. The goal isn’t to eliminate FODMAPs forever, but to find an amount that works for you.

    Implementing these lifestyle changes can reduce the debilitating symptoms of fibromyalgia and restore your quality of life. Starting a new diet or supplement regime without support is not recommended. If you’d like some help with specific elements, or just want support in the process, give us a call.

    References:

    D’Agnelli S, Arendt-Nielsen L, Gerra MC, et al. Fibromyalgia: Genetics and epigenetics insights may provide the basis for the development of diagnostic biomarkers. Mol Pain. 2019;15:1744806918819944. doi:10.1177/1744806918819944

    Bagis, S., Karabiber, M., As, ?. et al. Is magnesium citrate treatment effective on pain, clinical parameters and functional status in patients with fibromyalgia?. Rheumatol Int 33, 167–172 (2013). https://doi.org/10.1007/s00296-011-2334-8

    https://www.jpain.org/article/S1526-5900(16)00155-3/fulltext

    Murck H. Atypical depression and related illnesses–neurobiological principles for their treatment with Hypericum extract. Wien Med Wochenschr. 2002;152(15-16):398-403. German. doi: 10.1046/j.1563-258x.2002.02061.x. PMID: 12244886.

    Braz AS, Morais LC, Paula AP, Diniz MF, Almeida RN. Effects of Panax ginseng extract in patients with fibromyalgia: a 12-week, randomized, double-blind, placebo-controlled trial. Braz J Psychiatry. 2013 Mar;35(1):21-8. doi: 10.1016/j.rbp.2013.01.004. PMID: 23567596.

    Stival RS, Cavalheiro PR, Stasiak CE, Galdino DT, Hoekstra BE, Schafranski MD. Acupuntura na fibromialgia Galvez-Sánchez CM, Duschek S, Reyes Del Paso GA. Psychological impact of fibromyalgia: current perspectives. Psychol Res Behav Manag. 2019;12:117-127. Published 2019 Feb 13. doi:10.2147/PRBM.S178240: um estudo randomizado-controlado abordando a resposta imediata da dor [Acupuncture in fibromyalgia: a randomized, controlled study addressing the immediate pain response]. Rev Bras Reumatol. 2014 Nov-Dec;54(6):431-6. Portuguese. doi: 10.1016/j.rbr.2014.06.001. Epub 2014 Sep 23. PMID: 25458024

    Zhang XC, Chen H, Xu WT, Song YY, Gu YH, Ni GX. Acupuncture therapy for fibromyalgia: a systematic review and meta-analysis of randomized controlled trials. J Pain Res. 2019;12:527-542. Published 2019 Jan 30. doi:10.2147/JPR.S186227

    Choy E, Perrot S, Leon T, et al. A patient survey of the impact of fibromyalgia and the journey to diagnosis. BMC Health Serv Res. 2010;10:102. Published 2010 Apr 26. doi:10.1186/1472-6963-10-102

    Jacob E. Teitelbaum, Clarence Johnson, and John St. Cyr.The Journal of Alternative and Complementary Medicine.Nov 2006.857-862.

    Silva AR, Bernardo A, Costa J, Cardoso A, Santos P, de Mesquita MF, Vaz Patto J, Moreira P, Silva ML, Padrão P. Dietary interventions in fibromyalgia: a systematic review. Ann Med. 2019;51(sup1):2-14. doi: 10.1080/07853890.2018.1564360. PMID: 30735059; PMCID: PMC7888848.

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    Top 10 Tips for Good Digestion

    “A good digestion turneth all to health.” George Herbert

    Good digestion is essential to our health – and our mood – and when it’s all working smoothly, we tend to take it for granted. It’s not until things go wrong that digestion moves to the forefront of our minds.

    If you are someone who suffers with digestive issues such as abdominal pain, diarrhea, bloating, and nausea, you know that it can quickly become all we think about, affecting every moment of the day. And the discomfort is only the tip of the iceberg. If we’re not digesting food properly, we’re at risk for nutritional deficiencies. That’s because the digestive system is our central “distribution center”, breaking down what we eat and shipping nutrients out to the cells that need them.

    Like any supply chain, any broken link can have far-reaching consequences. In addition to the many far-reaching effects of nutrition deficiencies, poor digestion can lead to emotional stress, and even depression due in part to the gut’s role in producing serotonin (our happy hormone).

    Digestive Disorders are Increasingly Common

    Digestive disorders have risen dramatically in recent years, likely because our fast-paced lifestyles contain many elements that contribute to problems, such as high stress levels, too much time sitting, and poor quality sleep. The good news is that it’s possible to get your digestion back on track.

    By getting to know your own digestive system and experimenting with different lifestyle habits that are known to make a difference to many people, you can figure out that funny tummy, reclaim your social life and feel confident that what you eat is truly nourishing your body.

    10 Proven Ways to Help Improve Your Digestion

    1.    Eat whole, natural foods

    Choosing whole foods means opting for the least-processed version whenever possible. Choose an apple over apple pie, for example, or whole grains over refined flour. Not only is this the best way to get all of the essential nutrients, but the additives and excess sugar found in many processed foods can feed the bad bacteria in your gut, contributing to gut irritation, bloating and cramps. Artificial sweeteners are another culprit of poor digestion, since even the so-called “healthy” sweeteners like xylitol have been linked to bloating and diarrhea.

    2.    Focus on fiber

    To understand the myriad of ways fiber promotes digestive health, it’s helpful to distinguish between the two types of fiber:

    Soluble fiber

    As the name suggests, soluble fiber dissolves in water. When it passes through your body, it absorbs water and other fluids to form a gel-like substance that feeds the good bacteria in your gut. Good sources of soluble fiber include beans, apples, oats, and strawberries.

    Insoluble fiber

    Because insoluble fiber doesn’t dissolve, it helps provide bulk to stools, which helps them move along the digestive tract more easily, contributing to regularity and that sometimes elusive feeling of complete elimination. Good sources include vegetables and many whole grains.

    Your diet should contain both types of fiber to promote good digestion and regularity. To increase your overall fiber intake, increase your consumption of whole grains, fruits and vegetables. There are numerous ways to sneak more fiber into your diet, like leaving the peel on potatoes, adding a handful of nuts to a salad, and sprinkling a little freshly ground flaxseed on yogurt. However, if you currently eat a low-fiber diet, be careful not to ramp up your intake too quickly, which can lead to gas and discomfort. And as you introduce increasing amounts of fiber, make sure you’re also drinking more water as the fiber itself absorbs a lot.

    3.    Stay hydrated

    One of the most common culprits for constipation is dehydration. Water helps move things along through your digestive tract in a wave-like muscle movement called peristalsis. However, if your body senses that you need more water elsewhere in the body that takes priority. The lower intestine draws water from your stools to redirect it to other parts of your body such as your muscles or brain, making your stools harder to pass.

    Choose your fluids wisely. Sipping on water and herbal teas throughout the day are great options to keep you hydrated. Avoid alcohol, which acts as a diuretic and further dehydrates, as well as sweetened beverages. The jury is still out regarding coffee’s effects on digestion. Some people find it leads to heartburn, but scientists haven’t found a direct causal effect. Coffee does have a laxative effect for many people, and it’s best consumed in moderation.

    4.    Choose healthy fats

    Toss a fiber-rich salad with a bit of olive oil, and stay clear of fat-free dressings. Healthy fats such as olive oil, avocados, and nuts actually help your body absorb nutrients, so don’t be afraid to add them to a meal. In addition, omega-3 fatty acids may help prevent digestive disorders like Crohn’s Disease and ulcerative colitis. Foods high in omega-3 include fatty fish like salmon, chia seeds, hemp hearts and nuts.

    5.    Reduce stress

    Yes, this is easier said than done. But consider this: Your gut has millions of neurons receiving messages from your brain. When you’re under chronic stress, you’re more vulnerable to stomach aches and other upsets. Plus, when you’re stressed, your adrenal glands release more of the fight-or-flight hormone cortisol, which can lead to cramping as the body redirects hydration from your intestines to your arms and legs.

    Try to create a calm atmosphere for meals, and keep dinner conversation pleasant. Tackle long-term stress by introducing more stress-busting mindful activities such as yoga or walks. Many people have success with meditation, especially practices geared towards digestive issues.

    6.    Eat mindfully

    Part of making mealtimes less stressful can simply mean slowing down. Avoid eating on the go and try to make a policy of eating while sitting down, at a table, instead of in your car or while running to another activity. Turn off the TV and pay attention to the pleasure of a good meal.

    Use your senses throughout a meal – taste, smell, textures – food should be enjoyed after all. Savour every bite instead of absent-mindedly snacking while thinking of something else and you’ll improve digestion by preventing overeating to the point of feeling too full.

    7.    Chew your food well

    What’s the rush? When you chew your food, you’re starting the digestive process, so it follows that more chewing breaks down your food more thoroughly. Plus, chewing slowly helps you to focus on your food in a more conscious manner and, in turn, reduces stress. Aim to chew your food 20 – 30 times before swallowing to aid the digestive process.

    8.    Get moving

    It’s simple: When you move, your digestive system moves. That might sound overly simplistic, but scientists have found that exercise can improve the rate at which you digest food. The peristalsis process speeds up with the increase in blood flow and the triggering of various movement receptors in your colon, pushing food through the digestive tract at a regular pace. Exercise also reduces stress, boosts energy, improves mood and heart health.

    9.    Clean up your habits

    You can add “better digestion” to the many reasons to quit smoking and cut down on alcohol consumption. Some smokers feel that smoking helps them stay regular, but like caffeine, that is due to a stimulant effect that can be irritating. Smoking also greatly increases the risk of acid reflux, peptic ulcers, Crohn’s disease, and cancer of the colon. If this is you, we can work with you on creating a health plan to help you cut out smoking – while practicing other good digestion habits – so you won’t feel the need to rely on cigarettes.

    10.  Maintain the microbiome

    Your digestive tract contains trillions of bacteria supporting gut health. Maintaining that microbiome is essential for avoiding digestive problems like gas, bloating, constipation, and diarrhea. A healthy gut microbiome is also essential for mental health, as the gut is the main site for the production of our happy hormone, serotonin.

    These tips can help your maintain balanced levels of the right kind of gut bacteria:

    • Because the microbiome contains many different types of bacteria, be sure to eat a wide variety of foods to help sustain them.
    • Good bacteria help digest some types of fibers, so following a high-fiber diet stimulates their growth.
    • Fermented foods help replenish good bacteria, so choose foods like unsweetened yogurt, kimchi, kefir, tempeh, and sauerkraut when possible.
    • Probiotic supplements can help maintain a good balance in your gut. Research suggests they’re an effective supplement to reduce the symptoms of existing digestive problems, although they may be less effective at preventing problems.

    Don’t let digestive problems hold you back from enjoying life. If you’d like to talk about further strategies, or want help creating a plan to implement these tips, give us a call!

    References:

    Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713.

     Everhart JE, editor. The burden of digestive diseases in the United States. US Department of Health and Human Services, Public Health Service, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases. Washington, DC: US Government Printing Office, 2008; NIH Publication No. 09-6443.

    Boekema PJ, Samsom M, van Berge Henegouwen GP, Smout AJ. Coffee and gastrointestinal function: facts and fiction. A review. Scand J Gastroenterol Suppl. 1999;230:35-9. doi: 10.1080/003655299750025525. PMID: 10499460.

    Oettlé GJ. Effect of moderate exercise on bowel habit. Gut. 1991 Aug;32(8):941-4. doi: 10.1136/gut.32.8.941. PMID: 1885077; PMCID: PMC1378967.

    McFarland LV. Use of probiotics to correct dysbiosis of normal microbiota following disease or disruptive events: a systematic review. BMJ Open. 2014 Aug 25;4(8):e005047. doi: 10.1136/bmjopen-2014-005047. PMID: 25157183; PMCID: PMC4156804.