Category: Health and Wellbeing

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Don’t Neglect Your Mental Fitness

Mental fitness is a concept used to help us enhance our thought patterns and overall mental and cognitive well-being. Just as the body can be strengthened through physical exercise, our minds too can be made more resilient through conscious training and healthy lifestyle practices. By developing an awareness of our thoughts, feelings, and behaviors, we can become more confident and capable in the world.

Everyone has experienced feeling overwhelmed, stressed, and helpless amidst the pressures of daily life, and many people have found this especially true over the last two years. It is when we let these types of thoughts dominate that we run into problems. Feeding into negative beliefs will only make them occur more frequently, as the brain forms neural pathways that become reinforced. The practice of mental fitness is about rewiring the neural pathways that don’t serve us, so that we experience positive thoughts more often than negative ones, and supporting our mental and cognitive health daily.

Instead of responding to challenges emotionally, which often leads to frustration and defeat, mental fitness allows you to step back and respond in a way that is calm, rational, and positive. It also helps to improve our cognition, brain health and memory for years to come.

Ways You Can Optimize Your Mental Fitness

Achieving peace of mind and optimal brain health may sound easier said than done, but there are many small changes and practices that you can add to your routine to keep your brain in top shape.

1 – Sleep

Getting enough sleep not only prevents illness, it also significantly improves your mental health and cognitive functioning. Make sure that you are getting at least seven to eight hours of sleep every night so that your brain functions optimally.

2 – Exercise

Physical fitness is closely connected to mental fitness; you cannot achieve a healthy mind if your body is not performing properly. This is also true the other way around, as poor physical health may also impact mental health. The benefits of leading an active life are well documented. Physical activity increases the flow of oxygen to the brain and releases endorphins – our happy hormones. These so-called “happy chemicals” will help relieve stress and improve your mental state.

3 – Mindfulness

The ability to recognize when a thought is negative or unhelpful is crucial to developing mental fitness. Take the time to step back from your negative thoughts and question their validity. You can then reframe them to more positive ones that serve you and your goals. These can take some retraining, and it’s often useful to talk with a healthcare professional.

4 – Doing new things

Being adaptable and open to change is a major component of mental fitness. Find new ways to challenge yourself and your mental fitness will grow with the world around you. This could be as simple as taking up a new hobby or trying a new food. Studies on Alzheimer’s have found that engaging your brain in different ways helps support brain cells and strengthen neural connections. Variety will increase your brain’s vitality.

5 – Playing!

Many fun recreation activities help keep your brain active. Doing puzzles and playing games have a positive effect on mental fitness. It increases problem solving skills and can help keep the brain sharp. Many physical activities, including dancing and tai chi, have cognitive benefits since the brain must work to remember steps or movements involved.

6 – Active listening

Sometimes, we listen merely to respond, but the type of listening that mental fitness requires is slow and thoughtful. Deep listening will increase your knowledge and your capacity to reason and relate to others.

7 – Spend time in nature

If your stress levels have been high lately, you may benefit from adding at least 20 minutes of outdoor time into your daily routine. Think of it as a “nature pill” for your well-being. Studies have shown that connecting with nature and “forest bathing” can significantly lower stress hormones.

8 – Reading

Even if you only spend 15 minutes a day doing it, reading can be a highly beneficial activity to aid your mental fitness. Visualizing the action on the pages will help you relax and ignite your imagination. Reading also strengthens connections in the brain and improves memory and concentration.

9 – Meditation

Learning to calm your mind and hone your thoughts will significantly increase your mental fitness and help you manage stress. Spend a moment taking in your surroundings and focusing on your breath with no distractions. It will likely be challenging at first, but your mind and body will thank you for it. Many apps and websites can guide you through the basics of meditation.

10 – Foods and Supplements

Many essential nutrients play a role in supporting mental fitness. Vitamin D, for example, helps protect against depression and anxiety disorders. Studies show that a lack of omega-3s in the diet has detrimental effects on cognitive function and has been associated with chronic inflammation, potentially contributing to depression symptoms. Magnesium is also a key player in mental health, as this mineral helps to regulate many key neurotransmitters involved in mood regulation. Magnesium deficiency has been associated with anxiety, ADHD, fatigue, and low libido.

Focus on a natural, whole foods diet with a variety of fruits and vegetables, quality protein and healthy fats. Avoid or limit alcohol as it can alter communication pathways in the brain, as well sugar and processed foods which are oftentimes contributors to impaired cognitive skills and self control.

Like any physical exercise, mental fitness requires a bit of discipline to create a routine. The good news is that science has shown that our brains are elastic and can be trained just as any muscle can to become stronger. With just a few small but meaningful changes, you can adjust your mindset to get more clarity while supporting your brain health for years to come. And, don’t be afraid to reach out – we can help!

Sources:

Albert PR. Adult neuroplasticity: A new “cure” for major depression?. J Psychiatry Neurosci. 2019;44(3):147-150. doi:10.1503/jpn.190072

 Briguglio M, Vitale JA, Galentino R, et al. Healthy Eating, Physical Activity, and Sleep Hygiene (HEPAS) as the Winning Triad for Sustaining Physical and Mental Health in Patients at Risk for or with Neuropsychiatric Disorders: Considerations for Clinical Practice. Neuropsychiatr Dis Treat. 2020;16:55-70. Published 2020 Jan 8. doi:10.2147/NDT.S229206

Robert S. Wilson, Tianhao Wang, Lei Yu, Francine Grodstein, David A. Bennett, Patricia A. Boyle, Cognitive Activity and Onset Age of Incident Alzheimer Disease Demential Neurology Aug 2021, 97 (9) e922-e929; DOI: 10.1212/WNL.0000000000012388

Centeno RPR. Effect of Mindfulness on Empathy and Self-Compassion: An Adapted MBCT Program on Filipino College Students. Behav Sci (Basel). 2020;10(3):61. Published 2020 Feb 27. doi:10.3390/bs10030061

Hunter MR, Gillespie BW, Chen SY. Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Front Psychol. 2019;10:722. Published 2019 Apr 4. doi:10.3389/fpsyg.2019.00722

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Lang F, Ma K, Leibrock CB. 1,25(OH)2D3 in Brain Function and Neuropsychiatric Disease. Neurosignals. 2019;27(1):40-49. doi: 10.33594/000000182. PMID: 31769259.

Effatpanah M, Rezaei M, Effatpanah H, Effatpanah Z, Varkaneh HK, Mousavi SM, Fatahi S, Rinaldi G, Hashemi R. Magnesium status and attention deficit hyperactivity disorder (ADHD): A meta-analysis. Psychiatry Res. 2019 Apr;274:228-234. doi: 10.1016/j.psychres.2019.02.043. Epub 2019 Feb 19. PMID: 30807974.

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Functional Lab Testing: Dive Deeper Into Your Health Concerns

Every successful journey needs a good map, so your road to good health needs the data to ensure you will reach your destination.Think of it this way: If you don’t know the root cause of a problem, you don’t know the best starting point and route to follow. A thorough evaluation of your overall health is essential to plot your road to success.

Conventional medicine typically focuses on just one aspect of that journey. Testing is narrow in scope and focuses on a specific symptom, so any treatment plan lacks the complete data necessary for a holistic approach to healing.

In contrast, functional lab testing has the ability to look at the entire body. That’s because our health isn’t a collection of siloed processes, but rather a complex network. Examining your overall health allows your healthcare provider – and yourself – to take a step back and look at the big picture. A treatment plan is therefore comprehensive instead of merely focusing on getting rid of one symptom.

What Is Functional Lab Testing?

Just as the name implies, functional lab testing aims to determine how your body is functioning as a unit. Most common tests could involve:

  • Blood tests
  • Saliva tests
  • Stool samples
  • Urine samples

The data gathered through these tests helps determine the impact of nutrition, stress, environment, hormones, genetics and more on your body. It can also assess the state of your microbiome – the bacteria in your gut. As a result, you have more information to determine the underlying causes of any health issue.

Key Functional Tests

An integrative healthcare practitioner will determine the best tests for you, since there’s no set formula for testing. Some of the most common and informative tests include:

Hormone panel

The impact of your hormone levels on your overall health – both physical and mental – is far-reaching and often underestimated. Unbalanced levels of cortisol, DHEA, progesterone, testosterone, estrogen, androgens, insulin and thyroid hormones can all impact your wellbeing in ways that can be difficult to diagnose through standard tests. Debilitating symptoms like weight problems, mood issues, and fatigue can continue unnecessarily without targeted hormone testing.

It’s often important to have a complete panel, instead of focusing on one, since you want to see the balance of different hormones, like estrogen and progesterone. Hormone testing can be done by blood tests or saliva tests.

Gut health assessments

This is another frequently overlooked function with broad implications on your health. In fact, science is only now starting to recognize that your gut health greatly impacts a broad range of common health issues, including depression, obesity, and diabetes. Even your cardiovascular health is impacted by the microbiome. Modern lifestyles and diets harm your gut by disturbing the delicate balance of bacteria, leading to inflammation and malabsorption of essential nutrients. Tests to gage your gut health include:

  • Stool analysis: These tests can uncover issues with malabsorption, which could be caused by damage to the intestine, or conditions like celiac, Crohn’s disease, or autoimmune disorders.
  • SIBO breath test: SIBO stands for small intestinal bacterial overgrowth. By measuring the amount of hydrogen in your breath after consuming sugar, it can gage the amount of bacteria in your small intestine, and your ability to digest certain sugars, such as lactose.
  • Zonulin antibody testing: Zonulin is a protein that helps maintain the correct degree of permeability in  your gut. Testing for zonulin antibodies can help diagnose leaky gut syndrome. Testing for antibodies generally gives more accurate results than testing zonulin levels.

Food sensitivity assessments

Sensitivities to certain foods can have a profound impact on your overall health, but they’re notoriously difficult to diagnose on your own, in part because there is a wide range of possible reactions. It’s best to work with a healthcare practitioner. Tests that can hone in on possible sensitivities include elimination diets with careful records and blood tests evaluating factors such as immunoglobulin G (IgG) antibodies.

Tests for inflammation markers

Inflammation is often a sign that something is amiss in your body, but most standard checkups don’t evaluate for signs of inflammation. Markets to test include:

  • C-reactive protein
  • Homocysteine
  • Ferritin

Elevated inflammation markers don’t necessarily tell you what’s causing problems, but they are definitely a sign to do more testing – and that information can be invaluable. One study found that people with elevated levels of c-reactive protein have an increased risk of heart attack, by as much as three times.

Detox testing

Exposure to toxic substances such as heavy metals, molds or pesticides is another impact to our health, particularly with regards to autoimmune disorders and digestive issues. But, despite the risks, testing for exposure is often overlooked. Methylation is the complex process that removes toxins from your body, and some people have a genetic variation that impacts this process, putting them at greater risk for high levels of toxins. MTHFR genetic testing is one test that can indicate if your body’s detox processes are working as they should.

In addition, heavy metal testing examines the levels of possibly toxic substances like mercury, lead, and cadmium.

Mold has also been a hidden cause of many “mystery illnesses” but is rarely checked in conventional medicine. Symptoms of mold exposure are not always the obvious ones like sneezing or itchy and watery eyes, they can include cognitive impairment, depression, sleep disturbance, brain fog, digestive complaints and more!

Nutrient levels

Deficiencies in essential nutrients can lead to many health issues. Common symptoms include unexplained fatigue, brain fog, mood disorders, and more. It’s important to check your levels regularly, since they can change easily depending on what else is going on in your life – even if your diet remains the same, stress can affect levels of many nutrients, including magnesium and iron. It’s important to review your results with a qualified practitioner, as many holistic practitioners use different standards than conventional medicine does.

Metabolic testing

No matter how good your diet is, a problem with how you metabolize nutrients can lead to health issues.

  • HgA1c
  • Fasting glucose
  • Insulin
  • Lipid panel

One important factor in these tests is that they can spot potential issues before they become problems. For example, monitoring HgA1c and glucose levels can help diagnose insulin sensitivity before you develop prediabetes or diabetes. A holistic practice will watch for trends in order to suggest changes before a problem develops.

Interpreting Results

Numbers can tell a story, but they need to be interpreted properly. Just looking at the numbers from testing and only reacting if they fall out of “normal” range can lead to missing the point of the story. After all, the goal for testing should be to determine all of the factors influencing your health, and to determine if you can improve any aspect for optimum health. Aiming for so-called normal ranges will detect the presence of disease, but may not prevent disease from developing. Looking at optimal levels, and using functional tests, can help ensure optimal wellbeing and help prevent disease..

Functional testing helps determine the underlying cause of health problems and will help you develop a roadmap to a healthier you. Contact us to get started!

Sources:

Blottière HM, Doré J. Impact des nouveaux outils de métagénomique sur notre connaissance du microbiote intestinal et de son rôle en santé humaine – Enjeux diagnostiques et thérapeutiques [Impact of newly developed metagenomic tools on our knowledge of the gut microbiota and its role in human health: diagnostic and therapeutic issues]. Med Sci (Paris). 2016 Nov;32(11):944-951. French. doi: 10.1051/medsci/20163211009. Epub 2016 Dec 23. PMID: 28008834.

Aron-Wisnewsky J, Clément K. The gut microbiome, diet, and links to cardiometabolic and chronic disorders. Nat Rev Nephrol. 2016 Mar;12(3):169-81. doi: 10.1038/nrneph.2015.191. Epub 2015 Nov 30. PMID: 26616538.

Vojdani A, Vojdani E, Kharrazian D. Fluctuation of zonulin levels in blood vs stability of antibodies. World J Gastroenterol. 2017;23(31):5669-5679. doi:10.3748/wjg.v23.i31.5669

Ridker PM. Cardiology Patient Page. C-reactive protein: a simple test to help predict risk of heart attack and stroke. Circulation. 2003 Sep 23;108(12):e81-5. doi: 10.1161/01.CIR.0000093381.57779.67. PMID: 14504253.

Lopresti AL. The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Adv Nutr. 2020;11(1):103-112. doi:10.1093/advances/nmz082

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Supplements – Why You Likely Need Them

Do you need to take supplements? The answer isn’t always straightforward. In a perfect world, all the nutrients we need are readily available from a well-rounded diet. However, many other factors come into play. Simply put, today’s world isn’t always conducive to a diet that meets all your needs.

Here are some questions to ask to determine if supplementation is the right choice for you.

Where do you get your food?

Conventional farming practices have led to nutrient loss in many foods. Overfarming often reduces nutrients in soil, which in turn lowers the nutritional value of produce in vital areas like vitamins A and C. Similarly, animals raised in feedlots miss out on the varied diets that animals who graze in open spaces benefit from. One study found, for example, that grass-fed beef is higher in vitamins A and E and antioxidants than beef from feedlots. These trends mean that consumers have to consider their foods’ origins in order to get maximum nutritional value. However, because it’s not always possible – or affordable – to buy right from a farm, supplementation may be necessary.

Where do you live?

In much of North America, we don’t get enough sunshine to produce enough vitamin D. That’s why over 40% of people in the US are deficient in this crucial nutrient, with seniors being at particularly high risk. It can be difficult to get enough vitamin D through diet alone, so supplements are often necessary.

Do you eat a well-rounded diet?

Certain diets or dietary restrictions can leave us deficient in nutrients. Vegans, and vegetarians who don’t eat many eggs or dairy products, often require vitamin B12 supplements as it’s only available through animal sources and fortified grains. The consequences of B12 deficiency can be severe, including fatigue and depression, so it’s important to maintain healthy levels.

Similarly, people who aren’t able to consume dairy may not get enough calcium or vitamin D, necessary for strong bones, teeth and immune function. A gluten-free diet can also put people at risk for deficiencies in nutrients like folate, zinc, and magnesium.

Picky eaters? If you are not consuming enough fruits and vegetables you should ensure they are getting enough vitamin C as well. Studies show Vitamin C, a powerful antioxidant, can help support heart health and lower risk of heart disease, lower the risk of gout,  and improve the absorption of iron.

Do you take prescription medications or have a genetic/health condition?

Many health issues lead to difficulties absorbing nutrients, or raise the levels that you require to stay healthy. People with ulcerative colitis or Crohn’s Disease have difficulty absorbing nutrients and often require supplements for optimum health. Some cancer patients benefit from supplementation, but it’s important to work with your healthcare team to determine your needs. As well, some autoimmune disorders require supplementation. People with pernicious anemia, for example, don’t produce enough intrinsic factor, a protein that helps absorb vitamin B12, so will need B12 supplements. Studies also show that people with heart disease benefit from omega-3 supplements.

It’s important to note that many of today’s commonly prescribed medications can also lead to vitamins and minerals being leached from the body.

This includes the birth control pill, which has been shown to deplete the body of B vitamins (riboflavin, B6, B12, and folic acid), vitamin C, magnesium, and zinc. Metformin, a common prescription for the treatment of Type 2 diabetes, has been shown to deplete Vitamin B12, folic acid and Coenzyme Q10.

Be sure to speak with a qualified healthcare practitioner when incorporating supplements along with your prescription medications to avoid negative interactions or side effects.

How is your energy and mood?

Feeling chronically tired or fuzzy-headed can be a sign that you’re deficient in at least one important nutrient. For example, Magnesium helps with over 300 processes in the human body, including muscle function and energy production. Proper levels of magnesium are necessary in order to metabolize the nutrients that you take in through food into energy. Research also indicates that there is a strong link between vitamin D deficiency and anxiety as well as depression. If you never feel fully rested or experience anxiety or depression, talk to a healthcare provider to rule out deficiencies and recommend the proper, quality supplementation – we can help!

How old are you?

As we age, our risk for nutritional deficiencies increases. That’s largely because of changes within your body. For example, stomach acid is needed to absorb vitamin B12 and iron, but we tend to produce less stomach acid with age.

Our bodies also become less efficient at absorbing Vitamin D and calcium, two nutrients essential for bone health. Plus, we tend to eat a bit less, since metabolism often slows with age (many people are also less active with age). In some seniors, the ability to recognize hunger cues starts to decline.

The need for supplements isn’t always connected to growing older, though. All women of childbearing age need to monitor their iron levels, since menstruation can lead to anemia. For women during pregnancy, folic acid and vitamin D among other nutrients, are recommended to help with a growing baby.

The Importance Of Smart Supplementation

Dietary supplements aren’t regulated the same way prescription medications are. Although supplementation has many benefits for many people, choosing to take a supplement requires some due diligence. It’s important to work with a healthcare provider to determine the right supplements and correct levels, and to rule out any contraindications. Even the best supplements can have negative impacts. St. John’s Wort, for example, is a popular supplement to treat depression, but it can interfere with your body’s ability to absorb some medications, including oral contraceptives. 

It’s also important to make sure you take the best dose for you. When it comes to supplements, more is not always better. Fat-soluble vitamins like A and D can be toxic when taken in large amounts.

There’s also a wide range of quality when it comes to supplements. Because they’re not regulated as medications, the amounts of an ingredient can even vary within the same product. It’s important to purchase high-quality professional grade supplements from a trusted source.

Meeting your nutritional needs through a high-quality, well-rounded diet is the best approach, but for many of us, that’s simply not always possible. Supplements have been used to manage health conditions for many years. We can always look to nature to see if there is a healthy alternative to prescription medications to rebalance your system, replenishing your body and help to restore it back to a healthy state. Carefully chosen supplements can help us bridge any gaps on our road to wellness. If you’d like to talk about what supplements are best for you, give us a call.

Sources:

Davis DR, Epp MD, Riordan HD. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. J Am Coll Nutr. 2004 Dec;23(6):669-82. doi: 10.1080/07315724.2004.10719409. PMID: 15637215.

Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011 Jan;31(1):48-54. doi: 10.1016/j.nutres.2010.12.001. PMID: 21310306.

Vici G, Belli L, Biondi M, Polzonetti V. Gluten free diet and nutrient deficiencies: A review. Clin Nutr. 2016 Dec;35(6):1236-1241. doi: 10.1016/j.clnu.2016.05.002. Epub 2016 May 7. PMID: 27211234.

Jain AP, Aggarwal KK, Zhang PY. Omega-3 fatty acids and cardiovascular disease. Eur Rev Med Pharmacol Sci. 2015;19(3):441-5. PMID: 25720716.

Morris HA, Need AG, Horowitz M, O’Loughlin PD, Nordin BE. Calcium absorption in normal and osteoporotic postmenopausal women. Calcif Tissue Int. 1991 Oct;49(4):240-3. doi: 10.1007/BF02556211. PMID: 1760766.

Murphy PA, Kern SE, Stanczyk FZ, Westhoff CL. Interaction of St. John’s Wort with oral contraceptives: effects on the pharmacokinetics of norethindrone and ethinyl estradiol, ovarian activity and breakthrough bleeding. Contraception. 2005 Jun;71(6):402-8. doi: 10.1016/j.contraception.2004.11.004. PMID: 15914127.

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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:

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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:

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Balancing Estrogen and Progesterone

Hormonal health is all about balance – but achieving the right balance can be a challenge, particularly for women at midlife. One of the most striking examples of this dynamic is found in women whose estrogen and progesterone balance is off kilter. The wide range of resulting symptoms can be debilitating, and women can find themselves battling heavy periods, disruptive PMS, fatigue, and many more symptoms.

How can balance be restored for optimum well-being? Let’s take a look at how hormones influence your health and how a healthy lifestyle can help. 

Hormones’ Role In Your Health

Your body contains over 50 different types of hormones, and they all act as chemical messengers to other parts of the body. Hormones are secreted by endocrine glands, including the:

  • Pituitary gland
  • Pineal gland
  • Thymus
  • Thyroid
  • Adrenal glands
  • Pancreas
  • Testes
  • Ovaries

When hormones are released by endocrine glands, they travel to specific receptor sites, where they “lock in” and transmit a message to perform a specific action.

What does this mean in practical terms? Your hormones control almost every function in your body, including:

  • Maturity and growth
  • Metabolism of food items
  • Hunger
  • Sleep
  • Sexual function and reproductive health
  • Mood
  • Cognitive ability
  • Stress response
  • Appetite

Hormones also work in tandem with each other. A good example is the relationship between progesterone and estrogen, two hormones produced by the ovaries that work together to regulate the menstrual cycle.

Estrogen and progesterone have complementary functions. Estrogen is the more energizing of the two and helps with memory, libido, mood, sleep and many other functions. It helps protect bone density, youthful skin and hair, mental sharpness, and healthy cholesterol levels. Estrogen levels rise in the follicular phase, which is the first half of the menstrual cycle, up to the point of ovulation. 

Progesterone is produced after ovulation occurs (the period called the luteal phase) and has a more calming function. Progesterone levels peak about midway through the luteal phase, then drop off before menstruation occurs. This sudden drop can contribute to symptoms of premenstrual syndrome (PMS). Progesterone helps regulate the effects of estrogen on the body. It plays a role in the growth of the uterine lining during menstruation, and helps regulate the timing of menstruation.

As you see, both hormones play vital functions in a woman’s body, but they must be balanced. Having inadequate levels of progesterone is not only problematic on its own, but estrogen doesn’t function as well with low levels of progesterone. When your levels of estrogen and progesterone aren’t balanced, estrogen dominance can occur.

Estrogen Dominance: When Hormones Go Off Kilter

Without the balancing influence of progesterone, estrogen’s influence on the body can lead to troubling symptoms. Women who previously hadn’t experienced trouble with their periods may find themselves bleeding far heavier than before. They may struggle with PMS or wonder where their wild mood swings came from. The symptoms of estrogen dominance include:

  • Heavy periods
  • Menstrual cramps
  • Fertility issues
  • Blood sugar problems
  • Weight gain, particularly around the belly
  • Thyroid problems
  • Higher risk of developing autoimmune diseases
  • Bloating
  • Fatigue
  • PMS
  • Mood disorders, including anxiety and depression
  • Anger management issues
  • Increased risk of breast, uterine, and ovarian cancers

What Causes Estrogen Dominance?

Many factors can lead to estrogen imbalance, and it’s not uncommon for a woman to experience more than one cause.

  • Problems in other parts of the body can contribute to estrogen dominance, including poor liver function, since the liver helps eliminate excess estrogen.
  • Other hormones also influence estrogen and progesterone production, particularly insulin and cortisol, so when those hormones are disrupted, the effects can cascade.
  • Chronic stress can lead to harmful hormonal fluctuations.
  • A poor diet can also lead to hormonal problems, because magnesium, zinc, protein, and B vitamins help to metabolize estrogen. In addition, since fat cells produce estrogen, obesity can contribute to excess levels.
  • Normal age-related fluctuations in hormone levels can create imbalances, particularly during the perimenopause years. Women experiencing polycystic ovary syndrome (PCOS) are also vulnerable.
  • Interestingly, sometimes estrogen dominance isn’t caused by estrogen itself. Xenohormones are compounds that mimic the properties of estrogens. They can be absorbed by the body and trigger estrogen production, leading to further imbalances. Many common products contain xenohormones, including plastics (watch out for plastic food containers in particular), pesticides, factory-farmed meat, car exhaust, and emulsifiers found in shampoo and other beauty products.

How To Balance Estrogen and Progesterone

1 – Reduce stress.

Stress, particularly the chronic stress so common in our modern lives, impacts cortisol production, which in turn impacts other hormones, including progesterone. Stress reduction techniques such as meditation and yoga can help regulate stress and hormone levels. Sometimes, a simple attitude shift in attitude can slow the “flight or fight” response that produces cortisol. To do this, try considering a stressful event in a more positive light – perhaps as an opportunity to prove your strength.

2 – Get enough sleep.

Hormonal imbalances can cause sleep disturbances. At the same time, you need adequate sleep to maintain healthy hormonal balance. If this seems frustrating, it is! Work with a healthcare practitioner to address stubborn sleep issues and avoid sleep medications.

3 – Maintain a healthy liver and gut.

Your liver metabolizes estrogen, so it’s imperative to maintain optimum liver health by reducing exposure to toxins and minimizing alcohol. In addition, your gut microbiome also plays a role in estrogen regulation. Probiotic supplements, fermented foods like kimchi and sauerkraut, and drinks like kefir help maintain the “good” bacteria in the microbiome. Fiber consumption triggers the production of more bacteria, so increase your fiber intake with a focus on whole grains and produce. High amounts of fiber can also lead to more bowel movements, which helps eliminate excess estrogen.

4 – Eat for hormone health.

The traditional Western diet of highly processed, high-sugar foods is linked to higher estrogen production. In contrast, a Mediterranean diet has been shown to reduce estrogen levels. The Mediterranean diet centers around whole grains, brightly colored vegetables, olive oil, and fish. Green, leafy vegetables like kale and spinach are particularly beneficial.

Protein is essential for the production of amino acids, which are the building blocks of hormones. Some evidence shows that vegetarian sources of protein are the most effective in regulating estrogen – but the most important factor is to avoid meat from animals exposed to pesticides and artificial hormones.

Omega-3 fatty acids help regular insulin and cortisol production and reduce inflammation, which has a beneficial effect on estrogen. Foods high in omega-3 include chia seeds, avocados, many nuts, and fatty fish.

5 – Improve hormone receptivity with exercise.

Some research shows that regular exercise can make your body more receptive to the messages carried by hormones. Plus, exercise can help reduce excess body fat, which carries estrogen.

6 – Consider replacement.

The decision to start hormone therapy can be complex, with many factors to consider, including a woman’s age and overall health. It’s important to work with a healthcare practitioner to find a solution that works for you.

In bioidentical hormones, the hormones are derived from plants and are identical to the hormones produced in your body. These can be customized based on your unique hormone profile. Traditional hormone replacement therapy (HRT) is synthetic. The hormones are close to those in your body, but not always exactly the same. Long-term use of HRT carries many risks, including increased rates of certain cancers, heart disease, and strokes.

If you recognize any symptoms of hormonal imbalance, we can help! Reach out to get a comprehensive assessment of your hormones and a customized plan for rebalance. You don’t have to live with an imbalance of hormones!

Sources:

Paterni I, Granchi C, Minutolo F. Risks and benefits related to alimentary exposure to xenoestrogens. Crit Rev Food Sci Nutr. 2017;57(16):3384-3404. doi:10.1080/10408398.2015.1126547

Layman DK, Anthony TG, Rasmussen BB, et al. Defining meal requirements for protein to optimize metabolic roles of amino acids. Am J Clin Nutr. 2015;101(6):1330S-1338S. doi:10.3945/ajcn.114.084053

Sánchez-Zamorano LM, Flores-Luna L, Angeles-Llerenas A, Ortega-Olvera C, Lazcano-Ponce E, Romieu I, Mainero-Ratchelous F, Torres-Mejía G. The Western dietary pattern is associated with increased serum concentrations of free estradiol in postmenopausal women: implications for breast cancer prevention. Nutr Res. 2016 Aug;36(8):845-54. doi: 10.1016/j.nutres.2016.04.008. Epub 2016 Apr 26. PMID: 27440539.

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Sánchez-Zamorano LM, Flores-Luna L, Angeles-Llerenas A, Ortega-Olvera C, Lazcano-Ponce E, Romieu I, Mainero-Ratchelous F, Torres-Mejía G. The Western dietary pattern is associated with increased serum concentrations of free estradiol in postmenopausal women: implications for breast cancer prevention. Nutr Res. 2016 Aug;36(8):845-54. doi: 10.1016/j.nutres.2016.04.008. Epub 2016 Apr 26. PMID: 27440539.

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Cortisol – Effects on Women’s Health

Balance is the key element when it comes to cortisol, a hormone produced in your adrenal glands. Cortisol performs many vital functions, including:

  • Reducing inflammation
  • Regulating blood pressure
  • Metabolizing glucose
  • Assisting with circadian rhythm regulation
  • Formulating memories

Many of these tasks contribute to cortisol’s role in controlling the “flight or fight response.”  When your body senses danger, cortisol kicks in with the physiological responses that enable you to either flee the danger or fight it. Your heartbeat increases, blood flows to your major muscle groups, your nervous system is on hyper alert – all thanks to cortisol and other hormones like adrenaline. In this state of emergency preparedness, even the clotting ability of your blood increases, in case of injury. To create a fast supply of energy, you metabolize carbohydrates faster.

From an evolutionary perspective, these responses made a lot of sense. Long ago, stressors were often direct threats requiring a fast physical response, one that still serves us well in certain stressful situations.

Now, however, much of the stress in modern life is chronic stress, and we have much more sedentary lives. The cortisol our bodies release in times of stress isn’t necessarily required to initiate a physical response.

How High Cortisol Levels Affect Women

As a result of our more sedentary and stressful lives, many women suffer from an imbalance in their cortisol levels. An excess of cortisol in the body can lead to many troublesome symptoms, including:

  • Hypertension
  • Irritability
  • Weight gain, particularly in the belly and upper back
  • Unexplained fatigue
  • Difficulty focusing
  • Muscle weakness
  • Trouble concentrating
  • Headaches
  • Memory problems
  • Indigestion
  • Insomnia
  • Low libido

For menopausal women, these symptoms can be particularly pronounced. Cortisol levels rise at the end of menstruation, exacerbating menopausal symptoms at what is already a difficult time achieving hormonal balance. This is one of the main contributors to a frequent complaint among menopausal women: excess belly fat.

In menstruating women, excess cortisol can lead to painful, heavy, or absent periods. When estrogen is lowered from continuous stress and cortisol production, all the female hormone imbalance symptoms such as night sweats, sleep problems, and mood swings can get worse.

3 Key Steps to Balance Cortisol Levels

1 – Eat for success

A healthy diet is one of the most effective ways to regulate cortisol levels. Start by implementing these habits into your daily meals.

  • Reduce sugar and simple carbs. Studies show that a diet high in refined carbohydrates and sugar raises cortisol levels. Somewhat paradoxically, a high-sugar diet can also make your body less efficient producing cortisol when in a stressful situation.
  • Drink lots of water. When you’re dehydrated, your cortisol levels rise.
  • Focus on fiber. The gut microbiome influences hormone production. A healthy microbiome requires high fiber intake, in order to stimulate the production of “good’ bacteria in the microbiome,
  • Choose omega-3. The anti-inflammatory qualities in omega-3 fatty acids help reduce cortisol levels. Foods high in omega-3 include fatty fish like salmon, flax and chia seeds, and nuts like walnuts.
  • Fermented foods for gut health. Fermented foods like yogurt, kimchi, and sauerkraut help contribute to healthy bacteria levels in your gut, which helps regulate hormone production.  

2.  Supplement smartly

Supplements that reduce inflammation and improve gut health can support lower cortisol levels. Some to consider include:

  • Fish oil. Boost your consumption of omega-3 fatty acids with high quality fish oil supplements.
  • Ashwagandha. Adaptogens like ashwagandha help your body cope with stress by lowering cortisol production.
  • Chamomile. Tea made with chamomile has been a relaxation treatment for centuries, and new studies suggest it may reduce cortisol levels.

Taking any new supplementation should be discussed with a healthcare practitioner to make sure it’s the right fit for you. We can help you with a personalized wellness plan tailored to your needs.

3. Reduce daily stress

Chronic stress contributes to problems with cortisol because your body is in a constant state of alert. However, reducing stress is often easier said than done. Focus on coping mechanisms to help address the way you respond to stressful situations.

  • Get enough sleep. It’s frustrating: When we’re tired, we produce more cortisol, but that cortisol also keeps us awake! This creates a seemingly endless cycle of exhaustion. Focus on creating a relaxing nighttime routine, including a regular bedtime and a restful sleep environment. Avoid alcohol, screens, large meals, and intense exercise before bed. You want to associate sleep with peace.
  • Spend time in nature. It’s a prescription that has stood the test of time. Being outside lowers your stress responses, including cortisol production. It doesn’t have to be an epic hike – just taking a walk through the neighborhood on a busy day helps.
  • Work on your relaxation responses. Meditation, yoga, and breathwork all condition your body to deal with stressful thoughts while minimizing their physical impact.
  • Be careful with the company you keep. Ever notice that some people are inherently stressful to be around? Although positive social relationships can improve our responses to stress, negative relationships create a sense of chronic stress that isn’t good for your cortisol levels. And, don’t limit your reach to human companionship – studies have found that positive interactions with pets can lower cortisol too!

If you recognize any of the signs of high cortisol levels, it’s time to take a proactive approach to managing your response to stress. Let us know if you want to learn more about controlling cortisol levels – and improving your overall health!

Sources:

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Hannibal KE, Bishop MD. Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation. Phys Ther. 2014;94(12):1816-1825. doi:10.2522/ptj.20130597

Soltani H, Keim NL, Laugero KD. Increasing Dietary Carbohydrate as Part of a Healthy Whole Food Diet Intervention Dampens Eight Week Changes in Salivary Cortisol and Cortisol Responsiveness. Nutrients. 2019;11(11):2563. Published 2019 Oct 24. doi:10.3390/nu11112563

Tryon MS, Stanhope KL, Epel ES, Mason AE, Brown R, Medici V, Havel PJ, Laugero KD. Excessive Sugar Consumption May Be a Difficult Habit to Break: A View From the Brain and Body. J Clin Endocrinol Metab. 2015 Jun;100(6):2239-47. doi: 10.1210/jc.2014-4353. Epub 2015 Apr 16. PMID: 25879513; PMCID: PMC4454811.

Tryon MS, Stanhope KL, Epel ES, Mason AE, Brown R, Medici V, Havel PJ, Laugero KD. Excessive Sugar Consumption May Be a Difficult Habit to Break: A View From the Brain and Body. J Clin Endocrinol Metab. 2015 Jun;100(6):2239-47. doi: 10.1210/jc.2014-4353. Epub 2015 Apr 16. PMID: 25879513; PMCID: PMC4454811.

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Keefe JR, Guo W, Li QS, Amsterdam JD, Mao JJ. An exploratory study of salivary cortisol changes during chamomile extract therapy of moderate to severe generalized anxiety disorder. J Psychiatr Res. 2018;96:189-195. doi:10.1016/j.jpsychires.2017.10.011

Zimberg IZ, Dâmaso A, Del Re M, Carneiro AM, de Sá Souza H, de Lira FS, Tufik S, de Mello MT. Short sleep duration and obesity: mechanisms and future perspectives. Cell Biochem Funct. 2012 Aug;30(6):524-9. doi: 10.1002/cbf.2832. Epub 2012 Apr 4. PMID: 22473743.

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5 Signs of a Healthy Gut

How’s your gut health? A simple “gut check” is one of the most comprehensive ways to assess your overall well-being. Growing research points to the importance of the microbiome in a wide range of functions, from your immune system, to your weight, to your mental health and more.

The term microbiome refers to the trillions of microorganisms – bacteria, fungi, and other living microorganisms that exist in your gut. It’s a complex world, with hundreds of different kinds of bacteria. Those microorganisms are the foundation of the gut-brain axis, the two-way communication network between your brain and your gut.

Maintaining the microbiome requires a delicate balance of bacteria. The “good” bacteria helps digest food, absorbs nutrients, helps produce vitamins and hormones, and protects against “bad” bacteria. A myriad of factors can impact this balance. High-fiber foods are beneficial – gut bacteria breaks down fiber to digest it, a process which stimulates the production of more bacteria. A varied, nutrient-rich diet is important for a diverse biome, something that isn’t typically possible if you eat a lot of processed food. Stress, alcohol, and many medications may also alter the composition of the microbiome.


Is Your Gut Healthy? 5 Ways To Tell

Scientists are only just beginning to learn about the complexity of the microbiome. Despite the many mysteries still to discover, it’s actually quite easy to do a general check of your gut health. Following are some things to look for.

1 – Transit time

Healthy digestion is the key to maintaining the microbiome, and one indication of that is transit time, which is how long it takes food to pass through your digestive system. Why does this matter? Slower digestion can lead to the formation of harmful bacteria. On the other hand, when food passes through your body too quickly, you may not absorb essential nutrients. Although everyone is slightly different, optimal transit time is from 12 to 24 hours, which, for most of us, means one to two bowel movements a day. If you have no idea how long it takes to digest food, try eating about a half cup of raw beets, then keep an eye on the color of your stool.

How to improve transit time:

  • Foods high in fiber keep things moving through your intestinal tract, so focus on unprocessed fruits and vegetables and whole grains.
  • Many people find that dairy and overly processed foods slow digestion.
  • Movement leads to increased blood flow and stimulates peristalsis, the wavelike contractions that move food through the intestines. Many yoga poses can help with digestion, particularly twisting moves.
  • Some supplements that can speed up digestion include magnesium citrate and supplements with psyllium. However, it’s important to work with a healthcare practitioner to determine the correct use and dose. It’s possible to become dependent on supplements and laxatives, which can ultimately harm your digestive system.

2 – Perfect poops

It’s nobody’s favorite subject, but the condition of your poop actually gives a good indication of your intestinal health. The Bristol Stool Scale provides an easy visual reference. Some key things to look for include:

  • Texture: Should be smooth. Hard, lumpy poops often indicate constipation.
  • Shape: Sausage-shaped is ideal. Overly liquid is typically a sign of diarrhea, and pellet shapes are a sign of constipation.
  • Buoyancy: Sinks in the toilet. Poop that floats may contain undigested fat.

Any straining or experiencing any pain during bowel movements should be investigated, as should any blood.Get to know your own body, and be alert to any changes.

3 – Gas after meals is not disruptive or painful

Some gas is inevitable after a meal, and some foods, like beans and raw veggies, certainly trigger gas more than others. Excess gas, however, can indicate something is amiss in your gut. While everyone has a different baseline, pay attention if you notice changes in your level of gassiness, or if gas causes distress or pain.

Easing gassiness

The following tips can reduce gassiness:

  • Chew food slowly and thoroughly. The more you break down food in the mouth the easier it is to further digest.
  • Keep a food diary to identify triggers. Common culprits include legumes and dairy products.
  • Try a short walk after a large meal since movement helps stimulate peristalsis.
  • Limit the consumption of carbonated drinks.
  • Try probiotic supplements. It’s best to work with a healthcare practitioner, since sometimes excess probiotics can actually cause gas.

4 – Good energy levels

Do you feel rested when you wake up? The answer is a good indicator of your gut health. Since we get energy as food is digested, your gut health is essential to your energy level, and how ready you are to face the day. If you can’t break down food properly, you won’t receive vital essential nutrients. However, the role of your gut in fighting fatigue goes deeper than that. Bacteria in the microbiome produce B vitamins, which are essential for energy. They also regulate the immune system, which is imperative for good energy.

The gut-brain axis also influences your sleep. It’s a two-way communication channel: your sleep influences the balance of bacteria, but bacteria also influences your circadian rhythms.

Low energy can also be a sign of leaky gut syndrome, which happens when the lining of the gut becomes too permeable, which allows unhealthy gut bacteria and inflammatory substances to leak into the bloodstream. People with leaky gut syndrome are at high risk for issues like Crohn’s and Inflammatory Bowel Syndrome, conditions that lead to fatigue.

5 – Your memory, mood, and focus

Growing research points to the impact of gut bacteria on our moods. Up to 90% of your body’s serotonin is produced in the gut, so it’s not surprising that altering the balance within the biome has notable effects on mood. Once again, this is a two-way street, as stress alters gut composition, which in turn can make you even more stressed because the gut’s production of hormones that impact your mood then shifts. It’s ultimately a sign of the importance of recognizing and addressing gut issues early.

The neurochemicals in your gut also impact your ability to learn new information and retain it. If you notice a change in your cognitive abilities, it’s a good idea to evaluate the other signs of a healthy gut to see if there is a connection.

How did your gut check turn out? If any items on this gut health checklist raise concerns for you, don’t hesitate to reach out!

Sources:

Madison, Annelise, and Janice K Kiecolt-Glaser. “Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition.” Current opinion in behavioral sciences vol. 28 (2019): 105-110. doi:10.1016/j.cobeha.2019.01.011

John F. Cryan, Kenneth J. O’Riordan, Caitlin S. M. Cowan, Kiran V. Sandhu, The Microbiota-Gut-Brain Axis, Physiological Reviews, 28 AUG 2019, https://doi.org/10.1152/physrev.00018.2018

Science Daily, “Food’s transit through the body is a key factor in digestive health,” June 27, 2016

Li Y, Hao Y, Fan F, Zhang B. The Role of Microbiome in Insomnia, Circadian Disturbance and Depression. Front Psychiatry. 2018;9:669. Published 2018 Dec 5. doi:10.3389/fpsyt.2018.00669

Rao SSC, Rehman A, Yu S, Andino NM. Brain fogginess, gas and bloating: a link between SIBO, probiotics and metabolic acidosis. Clin Transl Gastroenterol. 2018;9(6):162. Published 2018 Jun 19. doi:10.1038/s41424-018-0030-7

Holzer P, Farzi A. Neuropeptides and the microbiota-gut-brain axis. Adv Exp Med Biol. 2014;817:195-219. doi:10.1007/978-1-4939-0897-4_9

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Why a Good Night’s Sleep is Important and How to Get There

“A good laugh and a long sleep are the two best cures for anything.” Irish proverb

Here’s an unfortunate irony: We all need a good night of sleep more than ever to effectively cope with the challenges of these often-stressful times. However, research shows that an increasing number of people are experiencing sleep disturbances since the onset of the COVID-19 pandemic. Even in pre-pandemic times, the importance of sleep in maintaining our mental and physical health is often overlooked, and as much as 43% of the population say they don’t get enough sleep.

Stages Of Sleep And How They Support Good Health

We tend to take sleep for granted without fully realizing the complex processes taking place. Through the course of the night, you go through several stages of sleep, each with its own purpose. Generally speaking, sleep is divided into two stages:

Rapid eye movement (REM)

Typically occurring after the first 90 minutes of sleep, this is the stage when you’re more likely to have vivid dreams. Your eyes move quickly (hence the name) and your heartbeat raises. Many people experience temporary muscle paralysis. REM sleep supports memory, mood, and cognitive function, and some studies have connected a lack of REM sleep with a reduced coping ability. Interestingly, the amount of REM sleep we get each night tends to decline with age.

Non-rapid eye movement (NREM)

NREM is further broken down into three stages:

  • NREM 1: the first stage of sleep, which is a very light sleep.
  • NREM 2: about half of a typical night’s sleep is spent in this stage, which is slightly deeper than NREM 1.
  • NREM 3: this is the deepest stage of sleep, during which heart rate, breathing, and other bodily processes slow down. It can be hard to wake someone up from NREM 3. It’s primarily at this stage that your body performs the restorative functions of sleep, including strengthening the immune system and repairing tissue.

Consequences Of Poor Sleep

The long-term impact of poor sleep extends far beyond feeling a bit groggy the next day. Some consequences include:

  • Hormonal imbalances. Poor sleep can throw numerous hormones off balance in the body, and vice-versa. Proper sleep is important for hormones to function effectively and many depend on the sleep-wake cycle such as cortisol, leptin and ghrelin which are regulators of stress, hunger and fullness.
  • Difficulties with weight maintenance: One study found that people who routinely get less than seven hours a night of sleep are over 40% more likely to be obese. One factor that plays a role is that sleep helps balance the levels of ghrelin (the hormone associated with hunger) and leptin (the hormone associated with feelings of fullness).
  • Reduced cognitive function: Concentration, memory, and problem-solving are all negatively impacted by poor sleep. (That’s why the effects of driving while sleep-deprived is very similar to driving under the influence of alcohol.)

  • Lowered immunity: Poor sleep lowers your immunity to common viruses. Initial studies also suggest adequate sleep improves your response to the COVID-19 vaccine, but more investigation is needed here.
  • Heightened risk for cardiac problems: Not getting enough sleep raises your risk for heart disease and high blood pressure. Conversely, however, getting more than nine hours on average also increases your risk. The sweet spot appears to be between seven and nine hours a night.
  • More vulnerability to mental health struggles and social problems: A lack of sleep not only makes you more vulnerable to depression, it can also impact social skills like empathy and trust.

Are You Unknowingly Sabotaging Your Sleep?

As the list above suggests, sleep problems can impact all areas of health. However, it’s difficult to tackle sleep problems when you’re tired. Of course, when we’re tired, we reach for caffeine and don’t have the energy to adopt better lifestyle habits, creating a never-ending cycle.

Many factors can negatively impact sleep, including:

  • Stress
  • Caffeine
  • Poor nutrition
  • Sedentary lifestyles
  • Blue light from electronic devices
  • Medical problems like restless leg syndrome
  • Chronic pain
  • Hormone imbalances

Protecting Your Sleep

So how can we prevent these common sleep disruptors from impacting our health? The following tips can help you take a more proactive approach to getting a good night’s sleep.

Make sleep a priority.

This simple mindshift can have a big impact. After all, sleep isn’t just something you fit in when you’re not too busy, but an essential function of maintaining good health. As mentioned, aim for 7 – 9 hours of restful sleep a night and prepare for sleep in a routine fashion so that it becomes more of a priority for you (more on that below).

Create a sleep-friendly environment.

Treat your bedroom like a sanctuary, and avoid doing other things in there, particularly if they are work-related. Keep the temperature moderate (cooler is better), and reduce noise as much as possible. If you have a lot of environmental noise, try a white noise machine.

Maintain a consistent and restful routine.

Your body likes regular hours for sleep. We’re often programmed to stay up later and sleep in on the weekend, but maintaining a regular schedule and protecting your circadian rhythm is better in the long run. You should be able to wake up naturally without setting an alarm – if it takes several repeats of the snooze alarm, adjust your bedtime to an earlier time.

It’s difficult to switch from our fast-paced waking lives to a restful state conducive to sleep. Honor this transition by avoiding stimulating activities right before bed in favor of more restful activities like reading or having a warm bath.

Avoid blue-light emitting devices.

The light emitted from electronic devices is composed of blue wavelengths. This light can slow the production of melatonin, the sleep-inducing hormone. Think of it this way: your eyes associate the blue light of daytime with wakefulness, and as that light fades as the day ends, they send a signal to produce more melatonin.When a device also emits blue light, your eyes are tricked into thinking it’s the middle of the day. Minimize this effect by avoiding LED screens for two to three hours before bedtime. On a similar note, try not to keep your phone beside your bed. (If you use it for the alarm, simply buy an alarm clock.) This can prevent the urge to check notifications and will also reduce EMF (Electromagnetic Frequencies) exposure emitting from your device. Studies are ongoing, but research shows that daily occupational EMF exposure may be associated with poor sleep quality.

Minimize sleep disruptors like caffeine and alcohol.

Caffeine can keep you awake even if you consume it as much as six hours before bedtime, so avoid anything with caffeine well before you plan to sleep. Similarly, avoid foods that give you heartburn, if you are prone to it. Although alcohol can put you to sleep faster, its effects are short-lived, and it shortens REM sleep, resulting in more disruptions to sleep and poor sleep quality.

Treat chronic pain and other conditions that can affect sleep.

Work with your healthcare practitioner if chronic pain is keeping you up at night. If you have chronic sleep difficulties, ask about determining if you have sleep apnea, a common condition in which people experience difficulty breathing while sleeping.

Exercise during the day.

Exercise is one of the most helpful things you can do to improve sleep. Avoid overtraining, which can lead to insomnia, and don’t exercise vigorously too late. Many people find some light stretching or yoga in the evening helps with sleep. Try an inversion yoga pose like “legs on the wall” to help get your body in a restful and relaxed state.

Balance your hormones.

Did you know that a hormonal imbalance can cause your sleep to suffer? Fluctuations of thyroid, testosterone, estrogen, cortisol, progesterone, melatonin and/or growth hormone can all cause sleep difficulties. For example, an imbalance of estrogen can cause waking in the night, night sweats as well as trouble getting to sleep due to increased cortisol. Find out if your hormonal imbalances are keeping you up or waking you up by scheduling a consultation and getting proper testing from a qualified healthcare practitioner. We can help!

Try meditation.

Meditation can help train your mind and body’s relaxation response. You can find meditations specifically geared towards sleepiness on many mindfulness apps, or even YouTube.

Don’t overlook the importance of sleep in your overall health. If your sleep is not restoring your body daily, you can be setting your day up for a roller coaster of issues. Need help ensuring your body is balanced and functioning properly? Call us and book a consultation. We can help determine the root cause of your health issues and put you on a plan to help you be restored, vibrant and resilient.

Sources:

Chattu VK, Manzar MD, Kumary S, Burman D, Spence DW, Pandi-Perumal SR. The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare (Basel). 2018;7(1):1. Published 2018 Dec 20. doi:10.3390/healthcare7010001

Partinen M, Holzinger B, Morin CM, Espie C, Chung F, Penzel T, Benedict C, Bolstad CJ, Cedernaes J, Chan RNY, Dauvilliers Y, De Gennaro L, Han F, Inoue Y, Matsui K, Leger D, Cunha AS, Merikanto I, Mota-Rolim S, Nadorff M, Plazzi G, Schneider J, Sieminski M, Wing YK, Bjorvatn B. Sleep and daytime problems during the COVID-19 pandemic and effects of coronavirus infection, confinement and financial suffering: a multinational survey using a harmonised questionnaire. BMJ Open. 2021 Dec 13;11(12):e050672. doi: 10.1136/bmjopen-2021-050672. PMID: 34903540; PMCID: PMC8671846.

Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017;9:151-161. Published 2017 May 19. doi:10.2147/NSS.S134864

Peever J, Fuller PM. Neuroscience: A Distributed Neural Network Controls REM Sleep. Curr Biol. 2016;26(1):R34-R35. doi:10.1016/j.cub.2015.11.011

Krause AJ, Simon EB, Mander BA, et al. The sleep-deprived human brain. Nat Rev Neurosci. 2017;18(7):404-418. doi:10.1038/nrn.2017.55

Benedict C, Cedernaes J. Could a good night’s sleep improve COVID-19 vaccine efficacy?. Lancet Respir Med. 2021;9(5):447-448. doi:10.1016/S2213-2600(21)00126-0

Dorrian J, Centofanti S, Smith A, McDermott KD. Self-regulation and social behavior during sleep deprivation. Prog Brain Res. 2019;246:73-110. doi: 10.1016/bs.pbr.2019.03.010. Epub 2019 Apr 10. PMID: 31072564.

Blume, Christine et al. “Effects of light on human circadian rhythms, sleep and mood.” Somnologie : Schlafforschung und Schlafmedizin = Somnology : sleep research and sleep medicine vol. 23,3 (2019): 147-156. doi:10.1007/s11818-019-00215-x

Liu H, Chen G, Pan Y, Chen Z, Jin W, et al. (2014) Occupational Electromagnetic Field Exposures Associated with Sleep Quality: A Cross-Sectional Study. PLOS ONE 9(10): e110825. https://doi.org/10.1371/journal.pone.0110825

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How Your Gut Health Affects Your Mental Health

Recent years have seen a growing awareness of mental health issues, and, thankfully, more open conversations about addressing psychological challenges. However, many people remain unaware of new, exciting research on the connection between gut health and mental health. The connection between your digestive system and your brain can have a profound influence on your mental health, thanks to the complex communication network that exists between the two.

The Gut-Brain Axis

It may initially seem like a stretch to say your gut health affects your mood. So, let’s take a step back to look at the key terms. Your body’s organs do not exist in isolation, but rather are connected through complex networks that enable communication. Neurons are central to this process. They facilitate the communication between your brain and the rest of your body, everything from muscle reflexes, digestion to thoughts and emotions.

Neurotransmitters are the body’s chemical messengers, responsible for transmitting messages from neuron to neuron. When it comes to our mood regulation, an imbalance of certain neurotransmitters can result in mood disorders. Serotonin is one of these powerful neurotransmitters that regulates your mood, and a shortfall of serotonin can lead to depression.

The nervous system and vagus nerve

The Autonomic Nervous System (ANS) has three branches: the sympathetic nervous system, the parasympathetic nervous system and the enteric nervous system.  The parasympathetic nervous system works to maintain homeostasis in the body and slow things down, while the sympathetic nervous system kicks in when there’s a threat or crisis and speeds up bodily functions. A good way to remember the difference is that the sympathetic nervous system works for “flight or fight” responses, and the parasympathetic is “rest and digest” responses. 

One of the largest connections within the nervous system is the vagus nerve (also called the pneumogastric nerve), which sends two-way messages between your brain and your digestive system. The vagus nerve is part of the enteric nervous system, which independently controls functions of the gastrointestinal tract without input from the Central Nervous System (CNS) – the connection between the brain and spinal cord which controls most functions of the body and mind.

Disturbances in the balance between nervous systems can lead to physical problems that are triggered by a psychological component – like stress triggering IBS symptoms. The vagus nerve helps with the parasympathetic nervous system to keep your body in “rest and digest” and helps to slow down the flight or fight responses that can wreak havoc on mental and physical health. Studies show that poor vagal tone can lead to difficulties regulating emotional responses. 

The microbiome connection

Your gut is also a microbiome for trillions of microbes, which are bacteria, fungi and even viruses. These microbes play a large role in your health, including your mental health. They’re responsible for most of the production of the “happy” neurotransmitter, serotonin. The microbiome also helps produce gamma-aminobutyric acid (GABA), which is a neurotransmitter that regulates anxiety. Some studies have found that gut microbiomes can also activate the vagus nerve (more on activating the vagus nerve below!)

Gut Health And Your Mood

As you can see from all the “messengers” described above, your brain and your gut have constant bi-directional communication. That explains the queasy feelings that accompany nervousness (or even love!). But it’s important to remember that communication flows both ways. Disturbances in your gut can affect your brain, and as a result, there is a profound correlation between your gut bacteria and your mental health. Imbalances in the microbiome can reduce serotonin production.

3 Ways To Optimize Your Gut Health and Improve Mental Health

Eat a gut friendly diet

Optimum gut health depends on many different factors, but one thing we can control is the food we eat. Studies suggest that diversity of microbes offers the best protection, and your diet can play a role in creating this diversity. Unfortunately, the typical North American diet of processed foods doesn’t typically have a lot of diversity. The following foods can help increase bacteria.

  • Omega-3 fats aid in gut health and cognitive function. They are found in fatty fish, like salmon, nuts and seeds, like walnuts and chia seeds, and some plant oils, like flax seeds.
  • Foods high in polyphenols which include chocolate, coffee, and green tea.Polyphenols help by enhancing the growth of beneficial bacteria and inhibiting the growth of pathogens
  • Fermented foods contain high amounts of the beneficial bacteria lactobacilli which add to our gut microbiome. Good sources of fermented foods include kefir, yogurt (choose unsweetened when possible, and add fresh fruit), kimchi, miso and tempeh.
  • Whole grains can also increase bacteria. Although some studies have found this benefit only applies to gluten-free grains.
  • Focus on fiber. Dietary fiber is metabolized by bacteria in your gut, which helps stimulate good bacteria growth.
  • Probiotic supplements can increase the number of good bacteria in your gut. The quality of supplements sold varies quite widely, so work with a healthcare practitioner to find the right ones for you.

Slow down, stay hydrated and move your body

A few lifestyle changes to incorporate to help optimize your gut health and improve mental health include:

  • Mindful eating. Slow down when you eat to take a break from your day which will help ease stress and anxiety. Help your body digest these healthy foods by chewing slowly and savoring your meals in a relaxing environment. By chewing slower you are breaking foods down adequately before they reach the stomach.
  • Don’t forget to drink plenty of water. Staying hydrated is important for all bodily functions, helps protect the microbiome, and aids in digestion. Aim for 2 – 3L a day of fresh, filtered water and consume fruit and vegetables to stay adequately hydrated throughout the day.
  • Get moving! Exercise will aid digestion and stimulate peristalsis, the action of food moving through the digestive tract. This stimulation will help prevent constipation and improve elimination to keep you regular. Studies show that engaging in regular exercise may help improve mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function.

Stimulate the vagus nerve

New research is being done regarding natural vagus nerve stimulation (without the electronic impulses done in a clinical setting). This helps to “tone” the vagus nerve to improve its function, and, therefore, your ability to slow the fight or flight response. Studies have shown that people with a strong vagus respond better to stress. To activate your vagus nerve:

  • Practice deep breathing. Slow, deep breathing (about six breaths per minute) can condition the vagus nerve and the rest of the parasympathetic nervous system.
  • Sing, hum, or gargle to strengthen your vocal chords, which are connected to the vagus nerve. Laughing has a similar effect.
  • Immerse your face in cold water. It might seem counterintuitive, but this can slow your sympathetic nervous system’s flight-or-fight response and tone your vagus nerve.

Protecting your mental health is best approached with a multifaceted approach that includes optimizing your gut health. If you’d like some help putting together a plan, call us, and let’s talk!

Sources:

Breit Sigrid, Kupferberg Aleksandra, Rogler Gerhard, Hasler Gregor, Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders , Frontiers in Psychiatry, volume 9, DOI=10.3389/fpsyt.2018.00044

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Limbana T, Khan F, Eskander N. Gut Microbiome and Depression: How Microbes Affect the Way We Think. Cureus. 2020;12(8):e9966. Published 2020 Aug 23. doi:10.7759/cureus.9966

Menni C, Zierer J, Pallister T, et al. Omega-3 fatty acids correlate with gut microbiome diversity and production of N-carbamylglutamate in middle aged and elderly women. Sci Rep. 2017;7(1):11079. Published 2017 Sep 11. doi:10.1038/s41598-017-10382-2

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McLaughlin KA, Rith-Najarian L, Dirks MA, Sheridan MA. Low vagal tone magnifies the association between psychosocial stress exposure and internalizing psychopathology in adolescents. J Clin Child Adolesc Psychol. 2015;44(2):314-328. doi:10.1080/15374416.2013.843464