Thank you, everyone, who listened to the interview with Dr. Moss, Experienced Researcher and Diplomate of Nutrition. Our Facebook Live broadcast had so many interruptions but I uploaded the interview in my YouTube channel for your uninterrupted view.
We talked about:
-Current issues with COVID-19 and ACE2 receptors
-Solutions for those who are immunocompromised during this time
-Supplements and nutrients that are helpful during viral infections
Dr. Moss stressed out the importance of eating protein to keep healthy now. We also went over the importance of eating fresh foods vs. canned and packaged foods.
And after my interview with Dr. Moss, I reconsidered eating raw foods and will only be eating cooked foods and even cooking all my greens for now just to be safe. So as you can see things are changing rapidly and I’m staying on top of all valid and evidence-based news related to integrative, holistic and functional medicine.
I was considering to do a webinar to discuss the best types of solutions to keep your digestive and immune system health in the great shape right now to be able to fight the virus with no complications because the way things are looking right now, most of us will catch the virus in one form or another (mildest cases of COVID-19 were hardly even symptomatic). I know I want to be able to recover very quickly if I get it, and the chances are that I will eventually get it. And I’d love the same for you.
I know this is a very stressful time for people. I figured this would be a great time to support your digestive and immune system health more than ever. So after many of you asked me to do a challenge I decided that it is best to have my guidance rather than the information. And I’ll replace the webinar I was going to do with something better. I want to invite you to a FREE 7 Day Digestive Reset® Challenge (Fun 7 Day Interactive Challenge) where:
What immunocompromised patients should look into at the times of this pandemic?
I describe in detail what I’m doing to keep my immunity in good shape.
The challenge will follow the principles from my best selling books: “Crohn’s and Colitis Fix” and “Digestive Reset”.
The books will be uploaded into the group for your FREE upload.
I’d be coming on my private Facebook Group for 7 straight days starting on Sunday, April 5th at 2 pm and all you need to do is to request to join my Facebook group or reply to this email for me to add you. All the challenges will be easy to follow and you should have all the foods and things at home. The winner of the challenge will get a free initial personal consultation with me (valued at $997). JOIN THE CHALLENGE in my FACEBOOK GROUP. I’d like to apologize for most of the orders that are currently delayed. The demand is enormous and I’m working with three distributors and many, many companies directly. We are doing our best. I really appreciate your understanding! At this moment we restocked Vitamin D, Zinc, Quercetin and Immune support. We are still waiting for vitamin C. Should be in soon.
Thank you, everyone, who listened to the interview with Kiran Krishnan, world-renowned microbiologist and since we were not able to broadcast the Live Stream that day due to the overwhelming of Facebook, I’d be happy to share this interview with you. It was recorded and now is on YouTube.
I had a chance to ask Kiran questions you guys sent, we didn’t get a chance to talk about all of them because if the time restrains. If you are looking to order any supplement he mentioned, we are offering a generous discount this week of 15%. Reply to me via email and we will send it to you since many of those products are not available on my Wellevate dispensary.
Some of the things we talked about:
· What are the best options to prevent coronavirus from coming into your house?
· What are the best supplements for the immunocompromised?
· The importance of raising your body temperature daily
· The importance of not loading your body with toxins right now
· The silver lining to this pandemic
This is a very timely interview and very much to the point. And it’s important to take things seriously when even microbiologists like Kiran who is the biggest supporter of natural health, probiotics, and holistic options all of a sudden grabs Lysol and alcohol for his home.
It is important to stay calm and informed and not listen to every post and every share that spreads fears only. Choose an expert you trust and follow their recommendations. I would love to support you all in this period and I feel like I’ve been called more than ever to help.
All your questions are welcome, and I will try to address them in the Facebook Group or in my newsletters. In the next few weeks:
-I’ll be interviewing a brilliant researcher, Dr. Moss, on the best ways to keep your immune system in the best shape(on Tuesday 3/24/2020).
-I’ll be sharing what I am doing to support my immune system (the immune system of a Crohn’s patient, yes, I’m in remission but the predisposition is still there.
-I’ll be holding a FREE webinar on how to support the immune system of the immunocompromised patient and to be resilient).
-I’ll be doing a Facebook live answering your questions.
The current situation with medications is not looking great either. Hydroxychloroquine (the drug originally prescribed for malaria cases and now tried for COVID-19 cases) is not available in many, if not most pharmacies because some people filled the prescriptions “just in case” causing the shortage and will leave those who can benefit from the drug at the moment when they truly need it. It might get to the point of “life and death” for someone and someone else may just have the drug at home “just in case”. Watch the next drug Zithromax become unavailable in the next few days. This isn’t toilet paper, people. NOT OK.
I will be keeping you updated. I’d like to apologize for most of the orders that are currently delayed. The demand is enormous and I’m working with three distributors and many, many companies directly. We are doing our best. I really appreciate your understanding!
Thank you so much, my wonderful tribe! I’ve been blessed with my amazing clients and my followers that have so much trust in me. I’m constantly messaged and emailed, especially now in this uncertain time.
After more and more research I’m seeing the best natural supplements to support your immune system without over-stimulating it are:
-Liposomal Vitamin C 2-4 grams per day
-Vitamin D 5,000 IU daily-Zinc 20mg daily
-Immunoglobulins (either SBI, IGG2000, Immune26, Colostrum or Lactoferrin)
It’s important to have a health care practitioner to figure out which one will best suit you. Also to consider:
-Quercetin-Beta Carotine (if you are prone to respiratory problems)
-NAD+ for the 55 plus community with respiratory risks.
Please, realize we still don’t know much and we learn as we go. I am still not recommending Elderberry syrup for now. If you need to order supplements, use the link below for my Wellevate dispensary. And everyone gets 10% off from my dispensary. So many supplements are on backorder. Please, be patient. Also, if I still have some in the office I’d be happy to send it to you so you don’t need to wait.
Also, while most pharmacists are working at the front line right now and super busy, here’s some important information you can find helpful: For those that will consider taking ibuprofen or other NSAIDs: “Researchers and senior physicians have shown support for a French official’s claims that individuals showing symptoms of the novel coronavirus (COVID-19) should use paracetamol (acetaminophen) rather than ibuprofen, a drug they say may exacerbate the condition.”
For those who heard about steroids and don’t know what to do: “Patients taking cortisone or other steroids should not stop them except on advice from their doctor,” said Rupert Beale, an infectious disease researcher at the Francis Crick Institute, who had a warning on cortisone.”
Let me know if any questions. Or this is unclear.
Here’s the link to that article. To keep you the most updated on the current topic I will be interviewing Kiran Krishnan tomorrow, an internationally known microbiologist.
Let me know what questions you have and I’ll add to my list. Reply to this email with your questions. It will also be Live Streamed on Facebook and I will also send you the recording later.
First, I would like to wish all the wonderful women out there a happy and healthy International Women’s Day! Wishing you lots of health, happiness, and love!
Women’s health, especially digestive health is the topic I love to get into but today it is more important to talk about immune system support, supporting the body against viruses and understanding that overdoing it can possibly hurt you.
A lot of patients with chronic digestive problems, inflammatory bowels, and irritable bowels can get in trouble with certain immune system boosting supplements. Simply because their immune system response is already overstimulated, they can be on immune system suppressants or other reasons. But it is now common to take immune system natural support and it is generally a great idea.
You are probably bombarded with ads, emails and social media posts that want to sell you their best supplements for Coronavirus or flu. The truth is not much is known and documented that supports any of the speculations that one supplement would work over another.
I’m asked at least a few times a day about what supplements can I recommend or sell, and I want to stay in full integrity and simply go over the facts.
The facts are: Coronavirus is a virus, and as of now, the medical data is still evolving. What’s pretty clear is that we face an easily transmitted, flu-like virus. It does look more dangerous than the normal seasonal flu, especially to the elderly and people with other health conditions. And it is still spreading. The US appears to be a few weeks behind other countries where the situation is already much worse. But it looks like it’s subsiding in the original place. Where can we get into trouble?
Getting extra stressed out about this is going to make you more susceptible to catch any kind of viral OR bacterial infection right now. Whatever methods you use to de-stress use it now, please. Yoga, meditation, self-hypnosis, whatever works for you.
I see a lot of my peers recommending this vitamin over the other and while we have absolutely no supporting data on what natural option works here as an anti-viral (meaning a product that kills the virus) we do know that supporting the immune system is theoretically a good idea.
I generally recommend a trio of Vitamin D, Vitamin C and Zinc for immune system support and great sleep. And this is where I would draw the line for now unless you are seeing a health care practitioner. I see a lot of posts about several suggested supplements including elderberry syrup and it’s great, but I am not so sure it’s a go-to supplement in this case.
Some older data suggest that it can further increase the chance of the cytokine storm which is more of this viral picture to damage the lung, kidney, and heart vasculature. If you are taking elderberry syrup for flu prevention you can consider holding it for now until more information and this epidemic subsides.
And generally, if you are grabbing immune system supporting supplements please make sure they don’t serve as major immune system boosters to avoid overstimulation of the immune system especially locally in the lungs since this virus affects those the most. Stay tuned as I get more RELIABLE information and the keyword is reliable because I’ve seen so much nonsense in the past few weeks.
While there are so many different diets that we investigated for gut and hormone healing, one stands out more than others. And that is the Mediterranean Diet.
The Mediterranean Diet is based on the diverse eating habits of the people living around the Mediterranean Sea like the countries of Italy, Greece, France, Spain, Turkey, Middle Eastern and Northern African countries.
The diet is based on mostly fresh, whole foods including:
-Veggies, fruits, nuts, beans, herbs, and spices
-Seafood, dairy, and poultry in moderation
-Olive oil is used predominantly
-Red wine is used in moderation
-Red meats are used rarely but allowed in small quantities
-No processed foods, sugars and artificial foods
While many would accept the fact that the scientists found this diet to be superior and would jump into eating what they think is the Mediterranean Diet, it is easy to make mistakes.
For example, seeing diary as allowed foods, you can easily jump into eating unhealthy sugary yogurts, processed and ultra-pasteurized/homogenized milk and other forms of heavily processed dairy. It’s not that same as eating unsweetened, non-homogenized homemade goat’s yogurt and only if you know there’s no intolerance to lactose and casein.
Many think skipping beans while staying on this diet is Ok. It’s not. Beans are a wonderful source of fiber and natural prebiotics. And they are a very important part of why this diet is so effective.
Many think that extra virgin olive oil (EVOO) is Ok to even cook with. Nope, it’s best to make sure it doesn’t reach 300 degrees while cooking, so if you know how to achieve that while cooking, that’s great but if you can’t, I usually recommend other oils for cooking like grapeseed or avocado oil.
Many think that seafood eaten once or twice a week is Ok. No, regular consumption of wild-caught seafood is what brings great results and it’s important not to skip this part.
Many think it’s Ok to follow this diet and occasionally grab processed food or heavily processed baked goods. That’s not what this diet is about. Not Ok.
And drinking red wine every day in large quantities is a mistake, too. Some wine is Ok, while too much will mess with blood sugar and hormones. Stay with great quality red wines, best without added sulfites and make sure you don’t overdo it.
Top Supplements that Compliment the Mediterranean Diet:
-Omega 3 with Vit K1 and K2
-Vitamin D 3
-And possibly adding curcumin and CoQ10 if your healthcare practitioner finds it necessary.
Many chronic digestive patients struggle to find the right kind of diet and get turned off when they hear Mediterranean Diet, it’s mistakenly associated with eating only pizza and pasta. Although some people from the Mediterranean are known to eat pizza and pasta, that’s not what this diet is all about.
Think of your breakfast plate filled with olives, salmon and greens. Your lunch would have lentil soup or a large salad with some organic chicken with a side of a baked purple potato. And your dinner is a full plate of cruciferous veggies sprinkled with extra virgin olive oil and topped with small chunks of lamb.
If you are a vegan there are some modifications, of course, and that would include you eating more beans and legumes instead of the meat or fish. But the benefits of the diet will most likely not be the same but there’s not enough information on it yet.
In my anti-inflammatory diet recommendations, I work with each client individually. Each client has his or her own nutritional needs, wellness goals and it also very much depends on what point we start the program. I’ve seen so many people improve, reverse their chronic digestive problems, calm down their IBD and even get pregnant with functional nutrition and functional medicine. There’s so much more information and more options for you than ever before. And functional medicine works!
As our soil becomes more depleted and our food has fewer vitamins and nutrients to offer, we are facing possible problems regarding our micronutrients.
Many of you are now supplementing vitamins and nutrients so blindly and it’s not your fault. No great nutritional education was offered to your doctor and your pharmacist to offer great advice.
You are doing your best researching and learning about the wonderful benefits of different supplements. And all that is great…until you face overdoses, interactions, side effects and more.
There are those that are on the opposite spectrum and are so afraid to take vitamins and supplements claiming that there are not many studies to support safety.
I can understand both sides for sure. And I’ve seen the damage from either problem (too much of the vitamin or too little of the vitamin in the system) can create. If you are familiar with my work and know that I try to dig to find the root cause of any problem.
For example, a 50-year-old woman is low on Iron and Hemoglobin. After taking her history and reviewing her doctor’s notes and recommendations, it becomes more apparent that the root causes are IBD (ulcerative colitis in her case) and large uterine fibroids, both contribute to blood loss. We know the root causes, yes, and once both conditions are under control there will be no more blood loss and no more low iron. But since it’s not clear how long this will take, maybe the surgery will be necessary, so in this case, this woman is a great candidate for iron supplementation until other things get resolved.
Another example, 45-year-old woman with a recent H.Pylori infection (bacterial stomach infection) that caused occult blood in her stool and while there’s occult blood and risk of worsening of the bleeding and lowering of iron, she may not need iron supplementation if H.Pylori infections are resolved quickly with the use of anti-microbials. Each case needs to be addressed with deep knowledge of the patient’s history, symptoms, wellness goal, and labs. Great functional diagnostics can uncover hidden issues and prevent chronic problems.
Micronutrient testing can be so helpful when you are not sure if to supplement or not. And of course, a good practitioner should be on your side helping and guiding you through the process.
Micronutrient Test (MNT) measures specific micronutrients—vitamins, minerals, amino acids, antioxidants and metabolites—and how they affect cellular function in a person. If someone is deficient in a nutrient, the MNT will uncover this deficiency so that it can be effectively treated, thus facilitating real prevention. Not only will correcting intracellular deficiencies slow aging and degenerative disease progression, but it can also prevent as well as repair cellular dysfunction, and by extension disease.
Contact me if you are ready to dig and finally break free from your chronic problem.
Most of us are concerned with the new coronavirus and the flu. And I always stress the importance of great immune system support. Ideally, you want to support your immunity with natural options.
I am grateful to be featured as an expert in the latest Eat This, Not That article.
Here are some natural flu remedies we discussed in the article:
Garlic may keep more than just sparkly vampires away. The aromatic ingredient has compounds that help the immune system fight germs. One small study showed the number of colds were cut almost in half by those who took a daily garlic supplement. Old-fashioned home cold remedies with fresh garlic, freshly squeezed lemon, cayenne pepper, and honey are helpful. This combo is a potent vitamin mix and immune booster.
Since ancient times, people have known about the antibacterial and healing properties of honey. Research suggests that honey can be an effective cough suppressant in children, too. A Pediatrics study of 300 children with upper-respiratory infections found that a single dose of 10 g of honey relieved nocturnal cough and helped them sleep. Just never give honey to a child under one year old—it often contains botulinum spores, which can cause a rare kind of poisoning of the nervous system in infants.
3) Saltwater Gargle.
It’s an anti-inflammatory hero that actually draws fluids from the tissues and reduces inflammation. A clinical study from Japan showed that gargling salt water can reduce the chance of catching a cold up 40 percent. And it’s easy to make—add half a teaspoon of table salt to warm water. Then take a big sip and gargle by swishing in your throat and mouth for at least 30 seconds, then spit it out. Keep going until your cup is dry. I use Himalayan salt for the gargle.
When you have a stuffy head, a runny nose, and a sore throat all you want to do is sleep. You should! If you’re feeling the first signs of a cold coming on, like the telltale tickle in the back of your throat and a cough that won’t quit, that means your body needs rest to heal, so go ahead and snuggle in under the covers all day. The CDC recommends rest for recovery, so technically it’s doctor’s orders to take a nap.
The first thing I grab and give my family members I feel a cold coming on is vitamin C. Studies have shown that taking vitamin C within the first 24 hours of symptoms can lessen the length and severity of the cold.
6) Zinc, but careful.
Zinc lozenges and syrup may be able to diminish the symptom duration of a cold by about a day if taken early enough. The theory, according to the Mayo Clinic, is that zinc may interfere with the virus’ ability to multiply. When taken in lozenge or syrup form, zinc is thought to be even more effective because it stays in the throat longer and comes into contact with the rhinovirus. But there can be too much of a good thing—high doses of zinc can lead to anemia and other health problems. But stay away from sprays. The FDA warned against using zinc gel sprays and nasal swabs after more than 130 people reported losing their sense of smell after using them.
Bone broth can be a great anti-inflammatory, mineral supplement and gut microbiome supporting food. Also, when you reduce solids and increase liquids like bone broth you reduce the burden of digestion process so your body will concentrate on the healing.
It’s not as well-known as some of the other remedies out there, but there’s some evidence that elderberries can reduce how long you feel sick. Studies have shown that elderberry inhibits the binding of the influenza virus to the healthy cell, which blocks the replication of the virus and subsequently inhibits its actions. Elderberry will also activate anti-inflammatory molecules to reduce symptoms such as muscle aches and headaches.
Eat your bacteria” is something you may find yourself telling your kids in the morning. Probiotics are helpful bacteria found in certain yogurts, even dairy-free ones and fermented drinks like kombucha. They live in your gut to help promote “good” bacteria to keep your body functioning the way it should. Probiotics are a great complementary treatment since they can help boost your immune system and also have been shown to reduce the duration of illness in children and adults. But just eating a Dannon won’t keep you from getting sick. How well probiotics work depends on their potency, the specific strain, the right dose, and proper storage. Check with your health care practitioner for the best one for you. I can make a general recommendation and recommend Trubifido.
Lysine supplements may help prevent HSV-1 from replicating and reduce the duration of a cold sore. It’s thought that lysine blocks another amino acid called arginine, which HSV-1 needs in order to multiply.).One study found that a daily supplement of 1,000 mg of lysine resulted in fewer cold sores in 26 people who were prone to recurrent cold sores.
There are so many benefits of vitamin D. And the list of vitamin D benefits is still growing after years and years of research. And although this sunshine vitamin is so important, I always believe in supplementing only when there’s a need for it.
Some like to try trendy supplements and vitamin D is as trendy as you could get right now. But I want you to fully understand the vitamin D benefits and be one empowered patient.
You need to know the most important thing: Check if you really need it first. That would be seeing a specialist and testing your vitamin D levels. Have your health practitioner monitor those levels for efficacy at 3 months, 6 months and one year.
Also, choose your Vitamin D supplements wisely. Choosing an appropriate vitamin D supplement will greatly improve your health and your vitamin d levels. Opt for vitamin D3 (Cholecalciferol), not vitamin D2 (Ergocalciferol). And yes, I’ve seen some really great health improvement with vitamin d supplementation.
Vitamin D benefits include:
-We need a sufficient amount of vitamin D level for appropriate Calcium and Phosphorous absorption. And Calcium is very important for your bones.
-Other great vitamin D benefits include the function of vitamin D as an immune system helper.
-Vitamin D benefits include helping people maintain healthy body weight.
-Optimal vitamin D levels are associated with a decrease in inflammation.
-Optimal vitamin D levels are associated with decreased flare-ups of many chronic conditions like Crohn’s disease and others.
-Vitamin D benefits include the ability to fight the common cold and flu.
-Optimal vitamin D levels are associated with decreased duration of common colds.
-Optimal vitamin D levels show improvements in cognition in the elderly.
-Optimal vitamin D level benefits include reduced risk of developing multiple sclerosis, preterm labor or birth defects.
-Some experts notice great benefits of vitamin D in decreasing chronic pain.
-Optimal vitamin D levels have been shown to reduce the risk of developing rheumatoid arthritis in women.
-Vitamin D can help reduce the severity of asthma symptoms, and possibly reduce hospitalizations due to asthma.
-Other great benefits of vitamin D include the ability of this vitamin to protect the body against radiation.
It’s important to make sure you have adequate vitamin K going into the system to ensure good absorption of vitamin D. Please Note. Vitamin K may not be suitable for those taking anticoagulant medication therapy (such as warfarin and others). It also may not be suitable for certain health conditions and a medical doctor should be consulted before starting on any vitamin K supplement.
Vitamin D deficiency is associated with other deficiencies like Magnesium deficiency or vitamin A to vitamin D ratio imbalance. You may want to consider having those vitamin levels checked also. Some of the really great natural supplement brands are now making a combination of vitamin D, Calcium, Magnesium and vitamin A into one great supplement. In general, it’s a good idea to check all anti-oxidant levels, anti-oxidant markers, nutrient markers as well as metabolic processes in your system before you add any additional vitamins. In my practice, I often implement micronutrient testing, organic acid testing all to assess the need for supplementation.
Now that’s a flu season, it’s especially important to ensure adequate vitamin D, consider getting Vitamin D supreme by DFH or Vitamin D complete by Allergy Research Group.
It’s the flu season. And many are reaching for natural prevention or treatment methods, and many have used herbal and natural supplements including vitamin C, Zinc, elderberry and others.
While I am a big fan of above mentioned supplements, I also know that those who are in a flare may not do very well with them, especially if you just buy store bought vitamins that were not recommended by a health care practitioner who knows your case.
There are options that are easier on the gut during the cold and flu season. And one of them is homeopathy.
Like vaccination, homeopathy seeks to stimulate the immune system. A vaccine contains a tiny amount of the pathogen that causes a certain disease. Principle of homeopathy: Substances of plant, animal or mineral origin that can cause symptoms of disease also can cure symptoms when given in the form of very highly diluted remedies.
Homeopathy is not a one-size-fits-all therapy. Rather, the remedy must be carefully matched to a person’s specific symptoms and his/her physical and mental reactions to these symptoms.
People who have colds or flu often respond to self-treatment using nonprescription homeopathic remedies sold in health-food stores and online. Paradoxically, the more dilute the potency, the greater the effect.
Remedies usually are sold as tiny pellets that dissolve under the tongue. Oils or other substances on your hands can inactivate pellets, so use a spoon to remove them from the container and place them in your mouth. Do not put anything else in your mouth for 30 minutes before or after taking a remedy.
Homeopathic remedies generally work quickly. Unless otherwise directed by your practitioner or product labels, follow these instructions…
-If there is no change in symptoms after several hours, repeat the dose once more. If symptoms still do not change after several hours, try a different homeopathic remedy that corresponds to your symptoms.
-If you feel somewhat better after taking a homeopathic remedy, repeat it at four-hour intervals until you feel significantly better, for a maximum of four doses in total.
-Once you feel significantly better, do not take another dose. If symptoms return, repeat dosing according to the instructions above.
Products by Guna like Guna-Flu and Citomix are great during this season. Also, Elderberry syrup is such a great natural immune system support and anti-viral. And some forms of vitamin C can be easier on the tummy than others like liposomal vitamin C. Also, it’s so important to ensure adequate vitamin D levels during flu season, consider getting vitamin D supreme by DFH.
When to seek help: In some cases, patients need prescription-potency homeopathic remedies and/or conventional medical treatment. See your primary care practitioner if…
-None of the remedies below seem appropriate for your specific symptoms.
-You have tried three or four of the homeopathic remedies below without result.
-You are over age 65 or have a chronic health problem.
-You are pregnant or breastfeeding.
Homeopathic options may be “the go to” for cold and flu if you are seeking more natural options, but the immune system needs to be addressed post virus or flu, and the right kind of detox ideally should be started even for those without gut and hormonal issues. Give your body a lot of rest, increase your warm liquids and consider safe detoxing. I wrote about a few different detoxing options in the previous newsletters.
The holidays are over and you are finding yourself craving more and more sugar because there was plenty of overindulging. For those with chronic gut and/or hormone problems this issue is even more problematic since most of these patients will have some sort of blood sugar instability.
In fact, sugar is just like the worse addictive substance:
· Heavy sugar consumers have trouble functioning without it.
· People eat it compulsively, despite negative consequences and the intention to stop.
· With continued use, people develop a tolerance to its effects.
· It stimulates the release of neurotransmitters in the brain, such as dopamine and serotonin, just like alcohol, cocaine, and other drugs of abuse.
· People eat it compulsively, despite negative consequences and the intention to stop.
· When consumption stops, withdrawal symptoms occur.
WHAT IT MEANS: Breaking free from sugar addiction is easier said than done. Because the roots of sugar addiction are both physical and emotional, you need a combination of physical and psychological approaches. The less you eat sugar, the less you will crave it. If you get withdrawal symptoms, know they will only last a few days and then you’ll feel more balanced and energetic than ever.
These 10 tips will make it easier to get a sugar problem under control.
#1: Keep sugar and sugar products out of your house. This includes white and brown sugar, corn syrup, and maple syrup.
#2: Eat enough healthy food to satisfy your hunger in different colors, textures, etc. Eat healthy, whole food snacks like carrots, berries, red pepper, cherry tomatoes, dried apricots (unsulfurated) to satisfy your sweet tooth. Drink plenty of water, too. Add a little fruit juice to mineral water for the experience. Once you have cleared sugar from your system, your taste buds will become more sensitive, and these whole natural foods will taste sweeter and more satisfying. If you slow down and eat mindfully, you’ll enjoy these foods even more.
#3: Eat three regular meals each day that combine complex carbohydrates (veggies, whole gluten-free grains, and berries), lean protein (poultry, fish, lean meat and beans) and healthy fats (omega-3’s, olive oil and other cold-pressed oils). This will help you maintain a steady blood sugar level throughout the day and reduce your sugar cravings. Eating a diet high in fiber also helps to reduce sugar cravings.
#4: Take a multivitamin and mineral supplement. Chromium picolinate and l-glutamine help to reduce cravings for some people. I recommend Metabolic Synergy (multi-vitamin with sugar supporting nutrients).
#5: When you go out, make sure you are not starving, especially if sugary sweets will be the only food available. Bring your own healthy snacks with you, or eat before going out.
#6: Get regular exercise, like Yoga, plenty of sunlight or at least an adequate amount of vitamin D, and adequate sleep to reduce sugar cravings.
#7: Learn to identify and manage cravings that are not a result of physical hunger, but instead are rooted in stress or anxiety. Develop alternative ways of managing stress: Take a walk, call a friend, read a book, play with your pet, watch a movie. Breathe, listen to music, meditate or take a hot Epson salt bath to activate your body’s relaxation response. Relaxation helps to balance your blood sugar and reduce cravings.
#8: If you have turned to sugar to deal with uncomfortable feelings, learn to identify the specific feelings and respond appropriately to them. If you are tired, take a break or rest, rather than trying to persevere in the face of fatigue. If you are bored, find something stimulating to do. If you are lonely, reach out to a friend. Overcoming your sugar addiction involves really paying attention to what you are feeling, and giving yourself what you really need instead of using sugar as a substitute.
#9: If you do overindulge in sugar, acknowledge that you slipped, and get back on track as soon as possible. Let go of the guilt and shame. Eating sugar is unhealthy, but it’s not a sin. As with other addictions, it doesn’t matter if you need multiple attempts to quit, just that you keep trying until it sticks.
#10: Love yourself! To end the struggle with sugar, learn to nourish your body well and respond compassionately to your own feelings. The best sugar substitute is genuine self-acceptance.
Disclaimer: The views and nutritional advice expressed by Inna Lukyanovsky, PharmD is not intended to be a substitute for conventional medical service. Purchasing a product, program or wellness consulting does not establish a pharmacist/ patient relationship with her. If you have or suspect that you have a medical problem, promptly contact your health care provider. Our services are not indented for acute or life-threatening situations. Consulting services we provide do not replace the advice of a licensed physician, and all clients should be working with a primary care physician. We require that you continue to work with qualified medical professionals (MD) as you engage in our materials, products and services and share the wellness recommendations with them since it doesn’t only include evidence based medicine. No information offered here should be interpreted as a diagnosis of any disease, nor an attempt to treat or prevent or cure any disease or condition. Some information and statements regarding products and/or services made available by Inna Lukyanovsky, PharmD at Real Health Solutions, LLC have not been evaluated by the Food and Drug Administration. If you have any allergies to food, supplement or other substance, please contact the manufacturing company directly to learn if there are allergens present as we are not responsible for that. The supplements/products and services are not intended to diagnose, treat, cure or prevent any disease. Real Health Solutions, LLC DBA DigestiveReset.
NEW BOOK Digestive Reset: Fix Your Hormones and Digestion by Balancing Your Gut Microbiome and Adrenals by Dr. Inna Lukyanovsky, PharmD