Category: Health and Wellness

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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:

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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:

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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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:

Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women’s Health Study. Menopause. 2009;16(4):708-718. doi:10.1097/gme.0b013e318198d6b2

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.

Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12):e6466. Published 2019 Dec 25. doi:10.7759/cureus.6466

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.

Ewert A, Chang Y. Levels of Nature and Stress Response. Behav Sci (Basel). 2018;8(5):49. Published 2018 May 17. doi:10.3390/bs8050049

Pauley PM, Floyd K, Hesse C. The stress-buffering effects of a brief dyadic interaction before an acute stressor. Health Commun. 2015;30(7):646-59. doi: 10.1080/10410236.2014.888385. Epub 2014 Aug 4. PMID: 25090099.

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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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Healthy Glowing Skin Starts from Within

Healthy, glowing, wrinkle, and blemish-free skin is something we take for granted when we’re young, but as we age, retaining that youthful glow becomes more challenging. This is partly the result of the natural aging process, and partly due to accumulated exposure to environmental toxins. Add in stressors like poor diet and gut health, dehydration, UV rays, dry and cold air, and skin becomes noticeably duller and more damaged over time. However, rejuvenating your skin doesn’t have to be expensive or rely on invasive procedures. Below are five steps to achieve healthy, glowing skin naturally…because beautiful skin starts from within!

Stay hydrated

Most people know to put moisturizer on dry skin, but it’s equally important to hydrate the skin from within. Staying adequately hydrated affects every cell in your body, including your skin. Studies show that drinking enough water improves skin density and improves blood flow to skin. Here are some quick tips on staying hydrated:

  • Drink enough throughout the day. Although adequate amounts vary by individual, aim for about two to three liters a day.
  • If you have trouble remembering to drink your water, invest in an eco-friendly stainless steel bottle so it’s always with you even on the go.
  • Don’t like the taste of water? Adding a bit of lemon juice can also help make water more palatable (plus it adds a little antioxidant boost!)
  • Stay hydrated with fruit and vegetables! Including foods with high water content like leafy greens, strawberries and cucumbers also contribute to skin health.

Protect your gut health and eat a nutrient dense diet

Good skin is also linked to your gut. Many conditions, including acne, psoriasis, and eczema, can be linked to bacterial imbalances in the microbiome. How does this work? In simple terms, hormones greatly impact your skin, and they are metabolized in your gut. So, when your gut can’t do its job, you’re at risk of hormonal imbalances. Balance is also important with relation to the microbiome, and an overabundance of “bad” bacteria increases inflammation throughout your body, particularly on your body’s largest organ – your skin.

Restoring healthy bacterial balance reduces inflammation and helps to regulate hormones. Focus on whole, natural foods, and eliminate processed foods, in particular, foods high in trans fat, sweets, and fried foods. Also, alcohol can wreak havoc on your gut and lead to dehydration. Too much vino is not your best plan for healthy glowing skin!

Top skin and gut healthy inclusions:

  • Foods high in omega-3 fatty acids like salmon, many kinds of nuts, and flax seeds. Omega-2 can help protect your skin from harmful UV rays. Healthy fats also contribute to smoother, more supple skin, according to research. 
  • Foods high in beta carotene, like sweet potatoes, carrots, and bell peppers, can help protect your skin from sun damage. Beta carotene is an antioxidant, which means it neutralizes damaging free radicals and reduces oxidative stress that leads to inflammation. Another carotenoid called lutein also contributes to skin health, and is found in brightly colored produce like broccoli and tomatoes. One interesting study of 800 women found women who ate a lot of green and yellow vegetables even had fewer wrinkles.
  • Foods high in vitamin C are associated with more youthful skin. It’s also needed to produce collagen, which is the protein that keeps your skin in good shape. Brightly colored fruits and vegetables, citrus fruits and leafy greens are full of beneficial vitamin C.
  • Be sure to also include probiotic-rich food and beverages like kefir, kombucha, tempeh, kimchi, and sauerkraut which add to the good bacteria that keep your microbiome in top shape.

Achieving a healthy gut starts with understanding your gut imbalances as well as removing food sensitivities, a common issue which can lead to further inflammation even when eating healthy foods. With proper functional testing we can determine what’s really going on in your gut and create a treatment plan unique to the needs of your body.  Ready to get to the root cause of your less than glowing and healthy skin? We can help!

Supplement with collagen

Collagen is an abundant protein found and made in the body. Repeated studies have found that collagen improves skin elasticity and reduces the appearance of wrinkles. As we age, our bodies naturally start to produce less collagen which becomes a major contributor to dry skin, loss of volume and wrinkles. Collagen can be sourced from animal products such as fish, chicken and beef bone broth, and can also be found in supplement form. Add collagen powder to your morning smoothie and never look back!

Gua Sha

This traditional chinese healing method uses a scraping tool on lubricated skin in certain fluid motions to help increase circulation. One study noted a decrease in blemishes after one week while another pilot study reported increased microcirculation to the areas treated. While not all “beauty treatments” deliver what they promise, the ancient technique of Gua Sha may be a healthy add on to your skin regimen!

Facial acupuncture

An easier, typically much cheaper alternative to injections, facial acupuncture offers a myriad of benefits with minimal side effects. It’s thought that acupuncture can improve circulation and stimulate collagen production, resulting in a brighter complexion and smoother skin. And, by improving circulation and detoxifying, acupuncture is also an effective treatment for acne, psoriasis, and eczema.

Create a skin-friendly lifestyle

Sleep and exercise both impact your skin. Moderate exercise increases blood flow and stimulates antioxidant production in a way that slows the aging process. The connection between skin health and sleep is not always apparent but there’s a reason we call it “beauty sleep.” Studies show that even one night of missed sleep can impact the quality of your skin.

Aim to get 7 – 8 hours of quality restful sleep each night and set aside time in your day for exercise to maintain youthful and glowing skin!

Start on the path to glowing skin the natural way, by addressing it from within. If you’d like to get started on a plan to look and feel your best, give us a call!

Sources:

Wipke-Tevis DD, Williams DA. Effect of oral hydration on skin microcirculation in healthy young and midlife and older adults. Wound Repair Regen. 2007 Mar-Apr;15(2):174-85. doi: 10.1111/j.1524-475X.2007.00202.x. PMID: 17352748.

Pilkington S.M., Rhodes L.E. (2010) Omega-3 Fatty Acids and Skin. In: Krutmann J., Humbert P. (eds) Nutrition for Healthy Skin. Springer, Berlin, Heidelberg. https://doi.org/10.1007/978-3-642-12264-4_9

Black HS, Rhodes LE. Potential Benefits of Omega-3 Fatty Acids in Non-Melanoma Skin Cancer. J Clin Med. 2016;5(2):23. Published 2016 Feb 4. doi:10.3390/jcm5020023

Nagata C, Nakamura K, Wada K, Oba S, Hayashi M, Takeda N, Yasuda K. Association of dietary fat, vegetables and antioxidant micronutrients with skin aging in Japanese women. Br J Nutr. 2010 May;103(10):1493-8. doi: 10.1017/S0007114509993461. Epub 2010 Jan 20. PMID: 20085665.

Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi: 10.1159/000351376. Epub 2013 Aug 14. PMID: 23949208.

Crane JD, MacNeil LG, Lally JS, Ford RJ, Bujak AL, Brar IK, Kemp BE, Raha S, Steinberg GR, Tarnopolsky MA. Exercise-stimulated interleukin-15 is controlled by AMPK and regulates skin metabolism and aging. Aging Cell. 2015 Aug;14(4):625-34. doi: 10.1111/acel.12341. Epub 2015 Apr 22. PMID: 25902870; PMCID: PMC4531076.

Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi: 10.1159/000351376. Epub 2013 Aug 14. PMID: 23949208.

Crane JD, MacNeil LG, Lally JS, Ford RJ, Bujak AL, Brar IK, Kemp BE, Raha S, Steinberg GR, Tarnopolsky MA. Exercise-stimulated interleukin-15 is controlled by AMPK and regulates skin metabolism and aging. Aging Cell. 2015 Aug;14(4):625-34. doi: 10.1111/acel.12341. Epub 2015 Apr 22. PMID: 25902870; PMCID: PMC4531076.

Tina Sundelin, MSc, Mats Lekander, PhD, Göran Kecklund, PhD, Eus J. W. Van Someren, PhD, Andreas Olsson, PhD, John Axelsson, PhD, Cues of Fatigue: Effects of Sleep Deprivation on Facial Appearance, Sleep, Volume 36, Issue 9, 1 September 2013, Pages 1355–1360, https://doi.org/10.5665/sleep.2964

Lam CT, Tse SH, Chan ST, Tam JK, Yuen JW. A survey on the prevalence and utilization characteristics of gua sha in the Hong Kong community. Complement Ther Med. 2015 Feb;23(1):46-54. doi: 10.1016/j.ctim.2014.12.002. Epub 2014 Dec 31. PMID: 25637152.

Nielsen A, Knoblauch NT, Dobos GJ, Michalsen A, Kaptchuk TJ. The effect of Gua Sha treatment on the microcirculation of surface tissue: a pilot study in healthy subjects. Explore (NY). 2007 Sep-Oct;3(5):456-66. doi: 10.1016/j.explore.2007.06.001. PMID: 17905355.

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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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Heartburn and GERD: Get Right to The Cause and Feel Better

Heartburn and GERD can be extremely frustrating to deal with. Both are painful and debilitating, and always carry some anxiety since the symptoms can resemble a cardiac event. To further complicate matters, many traditional “cures” carry their own serious risks to health – and they can actually make things worse!

But rest easy. We’ve got your back. Keep reading to learn how to end heartburn and GERD the natural way

What Is Heartburn And GERD?

Despite its name, heartburn has nothing to do with your heart, but it certainly feels like it sometimes. The prime symptom of heartburn is a burning pain in the chest that typically starts after eating or drinking, and worsens when you lie down. It can also be accompanied by an unpleasant taste in your mouth and difficulty swallowing. Heartburn is caused by acid reflux, which happens when acid from your stomach flows into your esophagus. The resulting pain is because the lining of the esophagus is far more sensitive than your stomach lining. When acid reflux becomes a chronic condition, it’s called gastroesophageal reflux disease (GERD).

In addition to the uncomfortable and worrisome symptoms, GERD and heartburn can have serious health consequences, including an increased risk of esophageal cancer and esophagitis. There is also a correlation between GERD and irritable bowel syndrome (IBS) – more on that below.

Note: If you have severe chest pain and other signs of a heart attack, like arm or jaw pain or shortness of breath, get immediate medical help. It’s always better to be safe than sorry.

The Root Causes Of Heartburn And GERD

Given the definitions above, it would be easy to assume the cause of heartburn and GERD is an excess stomach acid. However, these contradictory stats suggest otherwise.

  • Heartburn and GERD are increasingly common with age.
  • We produce less stomach acid as we age.

However, the typical approach to addressing heartburn and GERD is to slow the production of stomach acid. No wonder those treatments are often ineffective – they don’t address the root cause, and only mask the symptoms – temporarily!

In fact, they can make a bad situation worse. Over-the-counter antacids such as Tums or Maalox can cause constipation, for example. Other treatments such as proton pump inhibitors can impact the balance of bacteria in your gut, with far-reaching effects, with long-term use.

So, what causes heartburn and GERD? It’s helpful to take a step back. Because the esophagus is sensitive, any amount of acid can be harmful. That’s why the lower esophageal valve (LES) acts as a one-way “gate” that allows food and liquids to go into the stomach, but that keeps stomach acid from escaping into the esophagus. With this in mind, it makes sense that the root cause isn’t necessarily an excess of acid that must be somehow stopped, but a malfunction of the LES.

Several things can cause the LES to perform ineffectively, including:

  • Overeating
  • Obesity
  • Lying down after eating
  • Bending over with a full stomach

Most people with heartburn and GERD notice the impact of those things on their symptoms, and it certainly makes sense that abdominal pressure would cause the stomach contents to travel backwards into the esophagus. However, a vital element is often missing – the role of gut bacteria. Research shows that a bacterial imbalance in the intestine produces enough gas to create the same kind of pressure as the factors above, which pushes stomach acid into the esophagus. The role of bacteria also explains the correlation between GERD and IBS, since IBS is also the result of gut bacteria imbalances.

This bacterial overgrowth is triggered by maldigestion of carbohydrates. Somewhat ironically, reduced stomach acid contributes to further bacterial overgrowth. The resulting gas leads to a malfunction of the LES, so acid escapes the stomach into the esophagus.

This dynamic highlights the difficulties with proton pump inhibitors as a treatment for GERD. If they create bacterial overgrowth, ultimately, they contribute to an increase, not a decrease, in GERD.In other words, the treatment only makes the disease worse in the long run.

Stop GERD And Heartburn By Addressing The True Cause

As mentioned, many conventional treatments can make matters worse and act as a band-aid solution at best. A better approach is to get to the root of the problem: bacterial overgrowth caused in part by a shortage of stomach acid. The following steps may help.

1 – Aim for a diet that prevents bacteria overgrowth and protects stomach acid

The food you consume plays a big role in your bacteria balance. Some studies have found that a low-carb diet slows the growth of “bad” bacteria in the gut, and consequently reduces symptoms. Some strategies include:

  • Focus on complex carbohydrates like sweet potatoes and oats when you do eat carbs.
  • Avoid overly processed foods marketed as “low carb”
  • Eliminate artificial sweeteners and reduce fructose consumption.
  • Avoid foods extremely high in fiber, as they can contribute to increased gas
  • Follow a low FODMAP diet. FODMAPs are a type of carb that some people can’t digest efficiently.

2 – Restore a healthy level of stomach acid

Testing your stomach acid levels is a good first step – a natural health practitioner can help with that! From there, we can work together to increase acid production if necessary. Some ways to increase stomach acid production include:

  • Tiny doses of bitter herbs, including dandelion root, ginger, gentian root, ginger, milk thistle, and carraway.
  • Apple cider vinegar, lemon juice, and unpasteurized honey.
  • Hydrochloric acid supplements. (These are best used under supervision as it takes some testing to get the right dose.)    
  • Lifestyle changes such as avoiding drinking too much water with meals, which can dilute stomach acid.

3 – Restore beneficial gut bacteria and gut lining

The end goal is to bring bacterial balance back to your digestive system. Probiotic supplements can help restore good bacteria, but fermented foods and drinks are an even better option since they contain other beneficial nutrients. That includes items like kefir, yogurt, kimchi, sauerkraut, tempeh and kombucha (but be aware of the sugar content in your kombucha!)

It’s also important to protect the lining of your stomach. Certain medications like steroids, aspirin and ibuprofen can irritate the gut lining. Stress can also damage your stomach lining, so stress reduction strategies are always a good idea.

Don’t let the pain of heartburn and GERD hold you back, call us if you want to get to the root cause. Together, we can create a tailored plan to end the discomfort of heartburn and GERD for good.

Sources:

Greenwald DA. Aging, the gastrointestinal tract, and risk of acid-related disease. Am J Med. 2004 Sep 6;117 Suppl 5A:8S-13S. doi: 10.1016/j.amjmed.2004.07.019. PMID: 15478847.

Krasinski SD, Russell RM, Samloff IM, Jacob RA, Dallal GE, McGandy RB, Hartz SC. Fundic atrophic gastritis in an elderly population. Effect on hemoglobin and several serum nutritional indicators. J Am Geriatr Soc. 1986 Nov;34(11):800-6. doi: 10.1111/j.1532-5415.1986.tb03985.x. PMID: 3771980.

Jaynes M, Kumar AB. The risks of long-term use of proton pump inhibitors: a critical review. Ther Adv Drug Saf. 2018;10:2042098618809927. Published 2018 Nov 19. doi:10.1177/2042098618809927

Mayo Clinic, Proton Pump Inhibitors Decrease Diversity in Gut Microbiome, Increase Risk for Complications

Seto, Charlie & Jeraldo, Patricio & Orenstein, Robert & Chia, Nicholas & DiBaise, John. (2014). Prolonged use of a proton pump inhibitor reduces microbial diversity: Implications for Clostridium difficile susceptibility. Microbiome. 2. 42. 10.1186/2049-2618-2-42.

Piche T, des Varannes SB, Sacher-Huvelin S, Holst JJ, Cuber JC, Galmiche JP. Colonic fermentation influences lower esophageal sphincter function in gastroesophageal reflux disease. Gastroenterology. 2003 Apr;124(4):894-902. doi:10.1053/gast.2003.50159

Pimentel, Mark M.D., F.R.C.P.C; Rossi, Federico M.D.; Chow, Evelyn J. B.A.; Ofman, Joshua M.D., M.P.H.; Fullerton, Steven M.D.; Hassard, Phillip M.D., F.R.C.P.C; Lin, Henry C. M.D. Increased Prevalence of Irritable Bowel Syndrome in Patients With Gastroesophageal Reflux, Journal of Clinical Gastroenterology: March 2002 – Volume 34 – Issue 3 – p 221-224

Yancy WS Jr, Provenzale D, Westman EC. Improvement of gastroesophageal reflux disease after initiation of a low-carbohydrate diet: five brief case reports. Altern Ther Health Med. 2001 Nov-Dec;7(6):120, 116-9. PMID: 11712463.

Barrett JS, Canale KE, Gearry RB, Irving PM, Gibson PR. Probiotic effects on intestinal fermentation patterns in patients with irritable bowel syndrome. World J Gastroenterol. 2008 Aug 28;14(32):5020-4. doi: 10.3748/wjg.14.5020. PMID: 18763284; PMCID: PMC2742929.

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Have a Healthy, Happy Holiday Season This Year

‘Tis the season for joy, togetherness, and celebration – but also stress. Despite the festive, happy images we are bombarded with in the media, many people find the holidays a difficult time. Financial pressures, loneliness, shorter and darker days are just some of the factors that contribute to a rise in depression and anxiety during the holidays. Plus, this year may be particularly challenging as we continue to wrestle with the stresses of the pandemic. To make matters worse, those negative feelings are often exacerbated by the unhealthy habits so common during the holidays, like increased alcohol consumption, poor food choices, and overscheduling.

Make this Holiday Season Different

Start taking steps now to prevent holiday stress by prioritizing your health and well-being.  Eating well, enjoying the company of friends and loved ones, and practicing self-care strategies that work for you can all help bring the holiday season back to its true meaning: a time of joy.

Here are some of our top strategies to enjoy a happy, healthy and stress-free holiday season this year:

1 – Delegate and be selective with activities.

It’s easy to fall into the trap of thinking that you have to do everything on your own for a picture-perfect holiday season. Letting go of that expectation can actually lead to greater enjoyment and less stress, so don’t be afraid to ask others to contribute to big meals, encourage a healthy potluck style dinner, and turn down a social invitation that doesn’t excite you. Setting healthy boundaries with your time and energy is important!

2 – Shop wisely.

Financial pressure is one of the top stressors at this time of year. Making a budget at the onset can help keep spending in check. Always remember that personal, meaningful gifts don’t have to be pricey – and are often more appreciated!

WIth supply chain difficulties and many shortages of goods predicted for this winter, shopping locally can also alleviate stress. Plus, you’ll have the satisfaction of supporting a small business owner. 

3 – Stick to your sleep schedule.

The relationship between stress and sleep goes two ways. When you’re stressed, it’s more difficult to sleep, and when you’re not getting enough sleep, you’re more likely to feel stressed. When we’re staying up later or missing sleep, we are not at our best – studies show it takes up to four days to recover from just one hour of missed sleep! Practice good sleep hygiene, including keeping regular hours, staying away from screens before bedtime, sleeping in a cooler room and limiting alcohol consumption to at least 2 hours before heading to bed.

4 – Build movement into your schedule.

Exercise is a proven way to reduce the harmful effects of stress on your body, but when you’re busy and stressed, it can be hard to fit it in. If exercise is part of your daily routine, don’t let the busy-ness of the holiday season get in the way!

Consciously blocking out time for fitness regardless of what you have to do that day, and prioritizing that time helps. So does combining movement with holiday social events, whether that means going for a walk together, planning a snowshoe party, or heading to a skating rink.

5 – Include nutrient dense foods and practice mindful eating.

It’s not surprising that studies find that many adults gain weight over the holidays, but you might be surprised to learn that even adults who plan to lose weight often end up gaining instead. Keep your expectations realistic and focus on eating mindfully, enjoying everything in moderation. Here are some tips for eating more mindfully:

  • People often skip meals over the holidays, thinking that they’re compensating for indulging later, however, they end up eating more during their holiday events. A better strategy is to have healthy, satisfying food with plenty of protein, healthy fats and fiber before an event to stay on a regular eating schedule and prevent over-indulging.
  • Throughout your meals, allow some time between bites so your brain can more accurately measure when you’re full.
  • When you are faced with a lot of treats, retain a mindful approach. Choose the treats you really enjoy, and savor them slowly.

Making smart food choices during the holiday season with plenty of nutrient-dense foods can also support your immune system to help prevent illness (and nobody wants to be sick right now!) Fresh produce, particularly brightly colored vegetables and citrus fruits, are high in vitamin C, which supports immunity. And foods high in antioxidants reduce inflammation, so focus on fruits, vegetables, nuts,and legumes.

6 – Don’t forget to take care of your gut health.

The stress, potential depression, and sugary diets that many people face at this time of the year create an unfortunate trifecta leading to poor gut health. To protect your gut microbiome, focus on a wide variety of natural foods high in fiber. Fermented foods and drinks like yogurt, sauerkraut, kefir, and kombucha also help maintain a beneficial balance of bacteria because they are high in the beneficial bacteria lactobacilli.

7 – Limit alcohol.

Another factor affecting gut health and immune health is alcohol. Studies show that alcohol consumption doubles during the holidays. Bear in mind that binge drinking carries many health risks, even if you’re not a heavy drinker over the rest of the year. Plus, excess alcohol consumption can sap your energy and contribute to depression. Raise a glass for special occasions, but be mindful of what you drink. Kombucha, mocktails and sparkling water with fruit are excellent festive substitutes.

8 – Practice gratitude and focus on the good.

Sometimes, we all need to slow down and recognize the good in our lives. Practicing gratitude is a proven way to improve your mental well-being, and can be as easy as taking a moment to thank people for simple acts. Some studies have connected a “gratitude journal,” in which participants recorded the things they were grateful for, with improved mental health and reduced depression. As this becomes a habit, you’ll start to notice the good around you more often, in essence shifting the way you view the world for the better.

Make this holiday season the best ever – we all deserve it! Reach out if you’d like to learn more about creating healthy habits for the holidays.

Sources:

Lending Tree, 61% of Americans Are Dreading the Holidays Due to Spending, by Jacqueline Demarco

YouGov, Many Americans are Anticipating a Lonely Holiday Season, .by Jamie Ballard

National Alliance and Mental Illness, Mental Health and Holiday Blues

Suchecki D, Tiba PA, Machado RB. REM Sleep Rebound as an Adaptive Response to Stressful Situations. Front Neurol. 2012 Apr 2;3:41. doi: 10.3389/fneur.2012.00041. PMID: 22485105; PMCID: PMC3317042.

Madison A, Kiecolt-Glaser JK. Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Curr Opin Behav Sci. 2019;28:105-110. doi:10.1016/j.cobeha.2019.01.01

Beverage Daily, Americans Double Their Drinking During the Holidays, by Beth Newhart

Cunha LF, Pellanda LC, Reppold CT. Positive Psychology and Gratitude Interventions: A Randomized Clinical Trial. Front Psychol. 2019;10:584. Published 2019 Mar 21. doi:10.3389/fpsyg.2019.00584

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