by DVLP | May 15, 2023 | Uncategorized
What living with brain fog feels like
Living with brain fog can feel like you’re constantly walking around in a haze. You might have trouble remembering things, concentrating on tasks, or making decisions.
You might feel like you’re moving through life in slow motion, with your mind and body constantly feeling drained and foggy. The frustration and confusion can leave you feeling isolated and alone, wondering if there’s any hope for regaining mental clarity and feeling like yourself again.
What is brain fog?
Brain fog is a term used to describe a range of cognitive symptoms that can impact memory, focus, and decision-making.
Symptoms that are often associated with brain fog include fatigue, difficulty concentrating, confusion, forgetfulness, and mood disturbances.
Root Causes of Brain Fog
Brain fog can have multiple root causes, including:
● Nutrient deficiencies
● Chronic inflammation
● Sleep disturbances
● Impaired gut health
Nutrient deficiencies
Nutrient deficiencies can contribute to brain fog by affecting brain function and neurotransmitter production. Here are a few examples:
B vitamins
B vitamins, particularly vitamins B6, B9 (folate), and B12, are important for brain function and the production of neurotransmitters such as serotonin and dopamine. Deficiencies in these vitamins have been linked to cognitive impairment and brain fog.
Iron
Iron is essential for the production of hemoglobin, a protein that carries oxygen in the blood. Iron deficiency anemia can lead to reduced oxygen delivery to the brain, which can lead to feelings of a foggy brain.
Vitamin D
Vitamin D plays a role in the production of brain-derived neurotrophic factor (BDNF), a protein that is important for the growth and survival of neurons in the brain. Low vitamin D levels have been shown to be associated with reduced BDNF levels, which may contribute to cognitive impairment and brain fog.
Omega-3 fatty acids
Omega-3s play a role in reducing inflammation in the brain. Inflammation is thought to contribute to many health problems, including cognitive impairment and brain fog. Omega-3s have been shown to have anti-inflammatory effects in the body, which may help reduce inflammation in the brain.
Magnesium
Magnesium plays a role in the regulation of neurotransmitters, including serotonin and dopamine, which are important for mood and cognitive function. Low magnesium levels have been shown to be associated with reduced activity of these neurotransmitters.
Chronic inflammation
Inflammation is a natural response of the body’s immune system to injury or infection. Inflammation triggers the release of cytokines and other inflammatory markers, which help to fight off pathogens and repair damaged tissues. However, when inflammation becomes chronic, it can have negative effects on physical and mental health, including the development of brain fog.
Chronic inflammation has been linked to cognitive impairment and brain fog in several ways. Here are a few examples:
Increased oxidative stress
Chronic inflammation can lead to increased production of reactive oxygen species (ROS), which are highly reactive molecules that can damage cells and tissues, including those in the brain. This damage can contribute to cognitive impairment and brain fog.
Disrupted blood-brain barrier
The blood-brain barrier is a specialized membrane that helps to protect the brain from harmful substances in the bloodstream. Chronic inflammation can disrupt the blood-brain barrier, allowing inflammatory molecules to enter the brain and trigger cognitive impairment and brain fog.
Reduced neuroplasticity
Neuroplasticity refers to the brain’s ability to adapt and change in response to new experiences. Chronic inflammation has been shown to reduce neuroplasticity, which can contribute to cognitive impairment and brain fog.
Sleep disturbances
Sleep disturbances, including poor sleep quality, insomnia, and sleep apnea, can contribute to the development of brain fog. Sleep is important for a variety of bodily processes, including brain function, memory consolidation, and the regulation of mood and emotion. When sleep is disrupted, these processes can be impaired, leading to cognitive impairment and brain fog.
Here are a few ways in which sleep disturbances can contribute to brain fog:
Disrupted circadian rhythms
The body’s circadian rhythms help to regulate the sleep-wake cycle, as well as many other bodily processes. Disrupted circadian rhythms, such as those caused by shift work or irregular sleep schedules, can lead to reduced sleep quality and contribute to brain fog.
Reduced oxygen delivery to the brain
Sleep apnea, a condition characterized by episodes of interrupted breathing during sleep, can lead to reduced oxygen delivery to the brain. This can contribute to cognitive impairment and brain fog.
Reduced memory consolidation
Sleep is important for the consolidation of memories, a process in which the brain strengthens and integrates new information into existing neural networks. Poor sleep quality can impair memory consolidation, leading to cognitive impairment and brain fog.
Increased stress response
Sleep disturbances can increase the body’s stress response, leading to the release of stress hormones such as cortisol. Chronic activation of the stress response can have negative effects on physical and mental health.
Impaired gut health
Gut health can play a significant role in brain function, and disruptions in gut health have been linked to cognitive impairment and brain fog. Here are a few ways in which gut health can contribute to brain fog:
Dysbiosis
Dysbiosis refers to an imbalance in the bacteria and other microorganisms that live in the digestive tract. Dysbiosis has been linked to increased inflammation in the gut, which can contribute to inflammation in other parts of the body, including the brain. Inflammation is thought to play a role in the development of brain fog.
Leaky gut
Leaky gut is a condition in which the lining of the digestive tract becomes more permeable than normal, allowing toxins, bacteria, and other harmful substances to enter the bloodstream. This can trigger inflammation and immune system activation (see more about inflammation above).
Nutrient deficiencies
The gut plays a key role in the absorption of nutrients from food. Dysbiosis and other disruptions in gut health can impair nutrient absorption, leading to nutrient deficiencies that can contribute to brain fog (see above).
Production of neurotransmitters
The gut is also involved in the production of neurotransmitters, including serotonin and dopamine, which are important for mood and cognitive function. Dysbiosis and other disruptions in gut health can lead to reduced production of these neurotransmitters, which can contribute to cognitive impairment and brain fog.
Brain Fog Relief
Want to begin to think clearly again? Here are 10 tips that can help reduce brain fog:
Improve diet: Focus on eating a whole food, nutrient-dense diet to support cognitive function.
Hydrate: Dehydration can contribute to brain fog, so make sure you’re drinking enough water throughout the day.
Get enough sleep: Aim for 7-8 hours of sleep per night to support cognitive function.
Reduce stress: Incorporate stress-reducing techniques such as mindfulness meditation, deep breathing, or yoga.
Exercise: Regular exercise can improve blood flow to the brain and support cognitive function.
Manage underlying health conditions: Work with a healthcare practitioner to address underlying health conditions that may be contributing to brain fog.
Supplement with nutrients: Consider supplementing with nutrients such as B vitamins, omega-3 fatty acids, and magnesium if deficient.
Prioritize gut health: Focus on gut health by incorporating probiotic-rich foods and reducing inflammatory foods.
Reduce exposure to toxins: Toxins such as heavy metals and mold can contribute to brain fog, so reduce exposure as much as possible.
Limit screen time: Excessive screen time can impact cognitive function, so consider taking breaks or limiting time spent in front of screens.
Brain fog can be a frustrating and isolating experience, but it’s important to remember that there are many factors that can contribute to this symptom. By understanding the root causes of brain fog and implementing lifestyle changes and supportive therapies, you can regain mental clarity and feel like yourself again. If you’re struggling with brain fog, I encourage you to schedule an initial consultation to discuss personalized solutions and explore how naturopathic medicine can help you overcome this challenge.
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by DVLP | May 9, 2023 | Uncategorized
What living with anxiety feels like
Living with anxiety can be an overwhelming experience that can leave you feeling trapped, powerless, and alone. You might wake up in the middle of the night with your heart racing, or feel as if the world is closing in on you during a simple task like grocery shopping.
The constant worry and fear can leave you exhausted, making it hard to enjoy even the most mundane aspects of life. You may feel as though you are a prisoner in your own mind, with no escape from the racing thoughts that plague you.
What is anxiety?
Anxiety is a normal human response to stress and danger, but when it becomes chronic, it can have a debilitating effect on your physical and emotional health. Anxiety is a complex combination of biochemical and physiological responses, characterized by feelings of worry, fear, and unease.
Common symptoms of anxiety include:
● increased heart rate
● rapid breathing
● excessive sweating
● muscle tension.
Chronic anxiety can lead to a range of co-symptoms such as panic attacks, depression, chronic fatigue, and digestive issues.
Root Causes of Anxiety
Anxiety is a complex condition, and the root causes can vary from person to person. However, here are five potential root causes of anxiety:
● Gut dysbiosis
● Nutrient deficiencies
● Hormone imbalances
● Sleep disturbances
● Neurotransmitter imbalances
Gut dysbiosis
Gut dysbiosis refers to an imbalance in the bacteria and other microorganisms that live in the digestive tract. These microorganisms play an important role in many bodily functions, including digestion, immune system function, and the production of neurotransmitters that regulate mood and emotion. When the balance of microorganisms in the gut is disrupted, it can have negative effects on both physical and mental health, including the development of anxiety disorders.
Research has shown that gut dysbiosis can contribute to anxiety in several ways. Here are a few examples:
Inflammation
Imbalances in gut bacteria can lead to chronic inflammation in the digestive tract, which can in turn trigger inflammation in other parts of the body, including the brain. Inflammation is thought to play a role in the development of anxiety and other mood disorders.
Production of neurotransmitters
Gut bacteria play a key role in the production of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), all of which are important for regulating mood and emotion. Imbalances in gut bacteria can lead to reduced production of these neurotransmitters, which can contribute to the development of anxiety.
Stress response
The gut and the brain are closely connected through the “gut-brain axis,” a bidirectional communication pathway that allows the brain to influence the gut and vice versa. Imbalances in gut bacteria can affect the gut-brain axis, leading to changes in the body’s stress response and contributing to the development of anxiety.
Nutrient deficiencies
Nutrient deficiencies can contribute to anxiety by affecting the body’s production of neurotransmitters and hormones that regulate mood and emotion. Here are a few examples:
Omega-3 fatty acids
Omega-3s are essential fatty acids that are important for brain function and development. Studies have shown that omega-3 supplementation can help reduce anxiety symptoms, possibly by increasing the production of serotonin and other neurotransmitters. Deficiencies in omega-3s, on the other hand, have been linked to increased risk of anxiety and depression.
Magnesium
Magnesium is a mineral that plays a role in many bodily processes, including muscle and nerve function, energy production, and the regulation of mood. Low magnesium levels have been linked to increased risk of anxiety and depression. Magnesium deficiency can also contribute to sleep disturbances, which can further exacerbate anxiety symptoms.
Vitamin D
Vitamin D is important for bone health and immune system function, but it also plays a role in regulating mood and emotion. Low vitamin D levels have been linked to increased risk of anxiety and depression. Some studies have suggested that vitamin D supplementation can help improve mood and reduce anxiety symptoms.
B vitamins
B vitamins, particularly vitamins B6, B9 (folate), and B12, are important for brain function and the production of neurotransmitters such as serotonin and dopamine. Deficiencies in these vitamins have been linked to increased risk of anxiety and depression.
Hormone Imbalances
Hormones are chemical messengers that regulate many functions in the body, including mood and emotion. Hormone imbalances can contribute to the development of anxiety in several ways.
Cortisol
One hormone that has been linked to anxiety is cortisol, which is often referred to as the “stress hormone.” Cortisol is released by the adrenal glands in response to stress and helps the body prepare for a fight-or-flight response.
However, chronic stress can lead to prolonged cortisol release, which can contribute to anxiety and other mood disorders. Elevated cortisol levels can also interfere with the normal functioning of other hormones, such as testosterone and estrogen, which can further exacerbate anxiety symptoms.
Thyroid Hormone
Thyroid hormones play a key role in regulating metabolism, energy production, and body temperature. When thyroid hormone levels are low (a condition known as hypothyroidism), people may experience symptoms such as fatigue, depression, and anxiety. Similarly, when thyroid hormone levels are high (a condition known as hyperthyroidism), people may experience symptoms such as nervousness, restlessness, and irritability.
Sex Hormones (Estrogen & Progesterone)
Estrogen and progesterone are female sex hormones that play a critical role in regulating reproductive function, but they also have effects on the brain and mood. During the menstrual cycle, estrogen and progesterone levels rise and fall in a complex pattern.
In some women, the premenstrual phase (when estrogen and progesterone levels are low) can be associated with symptoms such as irritability, anxiety, and depression. This condition, known as premenstrual dysphoric disorder (PMDD), is a severe form of premenstrual syndrome (PMS) that affects about 5% of women.
Sleep disturbances
Sleep disturbances have been known to contribute to anxiety in several ways.
Lack of sleep or poor-quality sleep can cause changes in brain function that make us more susceptible to anxiety. Studies have shown that sleep deprivation can increase activity in the amygdala, the part of the brain that processes emotions, including fear and anxiety.
At the same time, sleep deprivation can decrease activity in the prefrontal cortex, the part of the brain responsible for rational thinking and decision-making. As a result, people who are sleep deprived may have a harder time regulating their emotions and responding to stressful situations in a calm and rational manner.
In addition, poor quality sleep or lack of sleep can lead to increased anxiety symptoms due to the impact of sleep on stress hormones and neurotransmitter production.
There is evidence to suggest that poor sleep and anxiety may create a vicious cycle, with each problem exacerbating the other. For example, people with anxiety may worry about not being able to sleep, which can lead to heightened anxiety and even greater difficulty falling asleep.
As a result, sleep disturbances can contribute to the development and maintenance of anxiety, and addressing sleep problems may be an important part of treating anxiety disorders.
Neurotransmitter Imbalances
Neurotransmitters are chemicals that transmit signals between neurons in the brain. Imbalances in certain neurotransmitters, such as serotonin, dopamine, and norepinephrine, have been linked to the development of anxiety disorders.
Serotonin
Serotonin is often referred to as the “feel-good” neurotransmitter, as it helps regulate mood and emotions.
Low levels of serotonin have been associated with increased anxiety, as well as depression. When there is a shortage of serotonin in the brain, it can lead to heightened sensitivity to stress and a greater likelihood of experiencing anxious thoughts and feelings.
Dopamine
Dopamine is another neurotransmitter that plays a role in anxiety. Dopamine is involved in the brain’s reward system and is associated with motivation, pleasure, and movement.
Abnormalities in dopamine levels have been linked to anxiety disorders, including obsessive-compulsive disorder (OCD) and generalized anxiety disorder (GAD).
Norepinephrine
Norepinephrine is a neurotransmitter that is involved in the body’s “fight or flight” response, which is activated in response to stress or danger. In individuals with anxiety disorders, there is often an overactive “fight or flight” response, leading to feelings of nervousness, restlessness, and tension. Imbalances in norepinephrine levels may contribute to this overactivity.
Natural Tips for Anxiety Relief
Anxiety can be a complex and overwhelming experience, but it doesn’t have to be a life sentence. Here are my top natural health tips to addressing anxiety:
Mindfulness meditation: Focusing on the present moment can help reduce anxiety by calming the mind and reducing stress hormones.
Exercise: Physical activity can help reduce anxiety by increasing endorphins, reducing stress hormones, and improving sleep quality.
Yoga: Yoga combines mindfulness and physical activity, making it a great option for reducing anxiety.
Deep breathing: Slowing down your breathing can help activate the parasympathetic nervous system, reducing stress and anxiety.
Cognitive-behavioral therapy: Working with a therapist to identify and challenge negative thought patterns can help reduce anxiety symptoms.
Herbal remedies: Certain herbs such as ashwagandha, chamomile, and valerian root can have calming effects on the body and help reduce anxiety.
Acupuncture: Acupuncture can help reduce anxiety by regulating the stress response system and promoting relaxation.
Aromatherapy: Certain essential oils such as lavender and bergamot can have calming effects on the body and mind.
Social support: Spending time with loved ones and seeking support can help reduce anxiety and improve mental health.
Sleep hygiene: Prioritizing good sleep habits, such as maintaining a consistent sleep schedule and creating a relaxing sleep environment, can help improve sleep quality and reduce anxiety.
Understanding the root causes of anxiety can help you identify the best course of action to reduce your symptoms and improve your overall health and wellbeing. If you’re struggling with anxiety, I encourage you to schedule an initial consultation to discuss personalized solutions and explore how functional medicine can help you overcome this challenge.
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by DVLP | Apr 18, 2023 | Uncategorized
Living with IBS
Do you recognize this feeling?
You wake up in the morning with a knot in your stomach, anticipating the discomfort and pain that will accompany you throughout the day.
You start your day by carefully selecting your outfit, avoiding anything that could aggravate your sensitive digestive system. You opt for loose clothing that won’t put pressure on your bloated belly.
As you make your way to work or school, you start feeling the first signs of distress – cramping, bloating, and the urge to use the bathroom.
You try to push through, but it’s hard to concentrate when your gut is screaming for relief. You feel like you can’t escape the discomfort, and you’re constantly worried about the possibility of an embarrassing accident.
You start feeling isolated and alone, like nobody else understands what you’re going through. You feel like you can’t make plans or commit to anything because you never know when your symptoms will flare up.
You try to be proactive and track your diet and lifestyle, but it’s hard to pinpoint what triggers your symptoms. You start feeling frustrated and defeated, like you’ll never find relief from this chronic condition.
But you’re not alone. Millions of people around the world experience the daily struggles of living with Irritable Bowel Syndrome (IBS). And there are resources and treatments available to help manage your symptoms and improve your quality of life.
At our clinic, we understand the challenges of living with IBS and offer comprehensive care and support to help you navigate this complex condition. We won’t tell you that there is nothing we can do or hand over a prescription. We get to the root cause.
What is IBS?
IBS, also known as Irritable Bowel Syndrome, is a complex and often misunderstood disorder that affects millions of people worldwide.
Unlike other gastrointestinal disorders, IBS is not a single disease with a single cause. Instead, it is a constellation of symptoms that can vary in severity and frequency from person to person.
These symptoms can include:
● Bloating
● Gas
● Cramping
● Abdominal pain
● Diarrhea
● Constipation
They can come and go seemingly at random, making it difficult to predict or manage.
IBS is not officially classified as an autoimmune disease, but it shares many risk factors with autoimmune disorders. These include leaky gut, dietary factors, infections, inflammation, toxins, and stress.
Despite its prevalence, IBS often goes undiagnosed or misdiagnosed, leaving sufferers feeling frustrated and isolated.
Root Causes of IBS
As mentioned above, IBS often doesn’t have one root cause, but rather many contributing factors that lead to the constellation of symptoms.
Common root causes of IBS include:
● Gut microbiome imbalances
● Food sensitivities / intolerances
● Stress & anxiety
● Hormonal imbalances
Gut Microbiome Imbalances
The gut microbiome is a complex community of microorganisms, including bacteria, viruses, and fungi, that live in the digestive tract. These microorganisms play an essential role in maintaining digestive health by aiding in the breakdown of food and the absorption of nutrients, as well as helping to protect against harmful pathogens.
When there is an imbalance in the gut microbiome, meaning there are too many harmful microorganisms or too few beneficial ones, this can lead to various digestive issues, including IBS.
A disrupted microbiome can cause a variety of issues for those with IBS, such as:
1. Inflammation: An imbalance in gut bacteria can trigger inflammation in the gut, which can cause symptoms such as bloating, abdominal pain, and diarrhea.
2. Altered gut motility: The gut microbiome can also affect the movement of food through the digestive tract. An imbalance in gut bacteria can slow down or speed up the digestive process, leading to symptoms such as constipation or diarrhea.
3. Increased sensitivity to food: Changes in gut bacteria can increase sensitivity to certain foods, leading to symptoms such as bloating, gas, and abdominal pain.
4. Impaired immune function: The gut microbiome plays a critical role in supporting immune function. When the gut microbiome is disrupted, this can impair the immune system’s ability to fight off harmful pathogens, leading to increased susceptibility to infection and inflammation.
Food Sensitivities and Intolerances
Food sensitivities occur when the body’s immune system reacts negatively to certain foods, resulting in inflammation and other symptoms. The most common food sensitivities associated with IBS include gluten, lactose, and FODMAPs.
Gluten
Gluten is a protein found in wheat, barley, and rye, and is a known trigger for IBS symptoms in some people. Gluten sensitivity can cause damage to the lining of the small intestine, leading to symptoms such as abdominal pain, bloating, and diarrhea.
Lactose
Lactose intolerance is another common food sensitivity that can cause IBS symptoms. Lactose is a sugar found in milk and other dairy products. People who are lactose intolerant do not have enough of the enzyme lactase, which is needed to break down lactose in the small intestine. This can lead to symptoms such as bloating, gas, and diarrhea.
FODMAPs
FODMAPs are a group of carbohydrates found in certain foods, including garlic, onions, beans, and some fruits. FODMAPs can be difficult to digest and can cause symptoms such as bloating, gas, and abdominal pain in people with IBS.
If you suspect that food sensitivities are contributing to your IBS symptoms, it’s important to talk to your healthcare provider to determine which foods may be triggering your symptoms. They may recommend an elimination diet or other dietary changes to help you identify and manage your food sensitivities.
Stress and Anxiety
Anxiety is a common psychological condition that can have physical manifestations, including digestive issues such as IBS.
The gut-brain axis is a complex bidirectional communication network that connects the gut and the brain. It plays a significant role in regulating many bodily functions, including digestion, immune function, and emotional regulation.
Stress triggers changes in the gut-brain axis, activating the sympathetic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis.
Activation of the sympathetic nervous system leads to the release of catecholamines, including adrenaline and noradrenaline, which can cause the muscles in the digestive tract to contract, leading to changes in gut motility. At the same time, activation of the HPA axis leads to the release of cortisol, a stress hormone that can impact immune function and cause inflammation in the gut.
Inflammation can damage the lining of the gut, leading to increased gut permeability or “leaky gut.” This can allow harmful substances such as bacteria and toxins to enter the bloodstream, triggering an immune response and leading to inflammation.
Additionally, stress can alter the composition of the gut microbiome, leading to imbalances in gut bacteria. This can impact digestion and immune function, as well as contribute to the development of gastrointestinal disorders such as IBS.
The interaction between stress and the gut is complex, and the exact mechanisms by which stress impacts gut health are still being studied. However, it is clear that stress can have a significant negative impact on digestive health, leading to a range of symptoms and potential health issues.
Hormonal imbalances
Hormonal imbalances, particularly fluctuations in estrogen and progesterone levels, have been linked to IBS in some people. Hormones play a crucial role in regulating many bodily functions, including digestion and gut motility.
Here are some ways hormonal imbalances can lead to IBS symptoms:
1. Changes in gut motility: Estrogen and progesterone levels can impact the speed and strength of the contractions in the digestive tract. Fluctuations in these hormones can cause the muscles in the digestive tract to contract too strongly or too weakly, leading to changes in gut motility. This can result in symptoms such as diarrhea or constipation.
2. Increased gut sensitivity: Hormonal changes can cause the gut to become more sensitive to certain foods or triggers, leading to symptoms such as bloating, gas, and abdominal pain.
3. Alterations in gut microbiome: Hormonal imbalances can also impact the composition of the gut microbiome, which can impact digestion and immune function.
4. Inflammation: Hormonal imbalances can trigger the release of pro-inflammatory cytokines, leading to inflammation in the gut. This can cause symptoms such as abdominal pain, bloating, and diarrhea.
It’s worth noting that hormonal imbalances are not the sole cause of IBS, and not everyone with hormonal imbalances will develop IBS symptoms. However, for some people, hormonal fluctuations can trigger or exacerbate IBS symptoms.
IBS Relief
Since there are various factors that can contribute to IBS, there is no single treatment that works for everyone. Each person is unique and may have different underlying causes of their IBS, so it’s important to work with a skilled health care practitioner and approach the problem from multiple angles to identify the root cause(s).
Here are a few potential strategies to consider:
Identify trigger foods: Keep a food diary to identify trigger foods that worsen your symptoms. Then, try to avoid or limit these foods in your diet.
Eat slowly and mindfully: Eating too quickly can contribute to digestive symptoms. Take your time when eating and be sure to chew your food thoroughly!
Stay hydrated: Drink plenty of water to prevent constipation and help flush out toxins. It’s recommended that individuals with IBS aim to drink at least eight cups of water per day.
Get enough fiber: Fiber can help regulate bowel movements, but some types of fiber can be difficult to digest and worsen symptoms in some people. Choose low-FODMAP sources of fiber.
Manage stress: Stress can trigger symptoms of IBS. Practice relaxation techniques such as meditation, yoga, or deep breathing.
Eat prebiotic foods: Prebiotics are a type of fiber that feed beneficial gut bacteria. They can be found in foods such as onions, garlic, and bananas.
Eat smaller, more frequent meals: Eating smaller, more frequent meals can help regulate digestion and prevent overloading the digestive system.
Limit processed foods: Processed foods can contain additives and preservatives that can trigger digestive symptoms. Unfortunately, this means limiting fast food, frozen dinners and sugary drinks!
Avoid caffeine / alcohol: Both caffeine and alcohol can trigger digestive symptoms. Additionally, alcohol can disrupt the natural balance of gut bacteria, causing further inflammation in the gut.
Exercise regularly: Regular exercise can help improve gut motility and reduce symptoms of constipation. If your symptoms are particularly bad, even going for a slow walk can help.
Get enough sleep: Establishing a regular sleep routine can be helpful for people with IBS, as it can help regulate bowel movements and reduce stress levels.
Collaborate with a Functional Medicine provider: By working closely with a specialized healthcare provider, you can undergo targeted testing to identify the underlying causes of your symptoms and create a personalized treatment plan tailored to your specific needs.
If you’re ready to find relief from you IBS symptoms, schedule an initial consult:
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by DVLP | Apr 10, 2023 | Uncategorized
What living with GERD feels like
You wake up in the morning with a burning sensation in your chest and throat. You know that today is going to be another difficult day.
As you start your morning routine, you feel the need to sit down and rest frequently due to the pain and discomfort. You try to eat a small breakfast, but even a few bites trigger heartburn and reflux.
Throughout the day, you continue to struggle with the constant burning sensation in your chest and throat and you continue to pop tums like they are candy.
It’s difficult to concentrate on work or enjoy your favorite activities. You feel isolated and alone in your struggle, as others around you seem to be able to eat and drink whatever they want without any issues.
You dread mealtimes, as even a small amount of food can trigger intense symptoms. You try to avoid trigger foods, but sometimes it seems like everything sets off your symptoms.
Living with GERD can be a daily struggle, with symptoms that impact every aspect of your life. The constant pain and discomfort can be isolating and frustrating, making it difficult to enjoy even the simplest activities.
What is GERD?
GERD, or gastroesophageal reflux disease, is a chronic digestive disorder that occurs when stomach acid flows back into the esophagus. It is thought to affect up to 20% of adults living within the United States.
This can cause irritation and inflammation of the esophageal lining, leading to symptoms such as heartburn, acid reflux, and difficulty swallowing.
Common symptoms of GERD include:
● Heartburn
● Acid reflux
● Regurgitation (the sensation of stomach acid or food coming back up into the mouth)
● Difficulty swallowing
● Chest pain
● Hoarseness or sore throat
● Chronic cough
Root Causes of GERD
GERD is a complex condition, and the root causes can vary from person to person. However, here are five potential root causes of GERD:
● Lower Esophageal Sphincter (LES) Dysfunction
● Hiatal Hernia
● Dietary Factors
● Certain medications
● High or low stomach acid
Lower Esophageal Sphincter (LES) Dysfunction
Lower Esophageal Sphincter (LES) Dysfunction is a common cause of GERD. The LES is a muscular ring at the bottom of the esophagus that normally prevents stomach acid and food from flowing back up into the esophagus.
However, if the LES becomes weakened or doesn’t function properly, it can allow stomach acid to flow back into the esophagus, leading to the symptoms of GERD.
There are several factors that can contribute to LES dysfunction, including:
1. Hiatal Hernia: A hiatal hernia occurs when the upper part of the stomach bulges through the diaphragm and into the chest. This can cause the LES to become displaced, leading to reflux of stomach acid into the esophagus.
2. Obesity or Excess Weight: Being overweight or obese can put pressure on the stomach, causing the LES to weaken or become displaced. This can increase the risk of acid reflux and GERD.
3. Pregnancy: Hormonal changes during pregnancy can cause the LES to relax, allowing stomach acid to flow back into the esophagus.
4. Certain Medications: Certain medications, including some antidepressants, antihistamines, and blood pressure medications, can weaken the LES or irritate the esophagus, leading to GERD symptoms.
5. Aging: The LES can become weaker with age, increasing the risk of acid reflux and GERD.
Hiatal Hernia
A Hiatal Hernia is a condition where a portion of the stomach protrudes up through the diaphragm into the chest cavity.
This can weaken the lower esophageal sphincter (LES), which is the muscular ring that normally prevents stomach acid and food from flowing back up into the esophagus. When the LES is weakened, it can allow stomach acid to flow back into the esophagus, leading to the symptoms of GERD.
Here’s how a Hiatal Hernia can contribute to GERD:
1. LES Dysfunction: A hiatal hernia can weaken the LES and make it less effective in preventing stomach acid from flowing back up into the esophagus. This can lead to acid reflux and GERD symptoms.
2. Increased Pressure in the Abdomen: A hiatal hernia can increase pressure in the abdomen, which can force stomach acid up into the esophagus. This can also contribute to the development of GERD.
3. Delayed Stomach Emptying: In some cases, a hiatal hernia can slow down the movement of food from the stomach into the small intestine. This can cause food and stomach acid to sit in the stomach for longer periods of time, which can lead to an increased risk of acid reflux and GERD symptoms.
Dietary factors
Dietary factors can play a significant role in the development of GERD. Here are a few ways that dietary factors can impact GERD:
1. Trigger Foods: Certain foods can trigger GERD symptoms by causing the lower esophageal sphincter (LES) to relax or by irritating the esophagus. Common trigger foods include fatty or fried foods, chocolate, caffeine, alcohol, spicy foods, and acidic foods like tomatoes or citrus fruits. Limiting or avoiding these trigger foods can help reduce GERD symptoms.
2. Portion Size: Eating large meals or overeating can put pressure on the LES and increase the risk of acid reflux. Eating smaller, more frequent meals can help reduce the risk of GERD symptoms.
3. Timing of Meals: Eating close to bedtime or lying down after a meal can increase the risk of acid reflux and GERD symptoms. It’s recommended to wait at least 2-3 hours after a meal before lying down, and to avoid eating within 2-3 hours of bedtime.
Certain medications
Certain medications can contribute to the development of GERD. Here are a few ways that medications can impact GERD:
1. Medications that Relax the Lower Esophageal Sphincter (LES): The LES is a muscular ring that controls the opening and closing of the lower end of the esophagus. Medications that relax the LES can increase the risk of acid reflux and GERD symptoms. Examples of medications that may relax the LES include some calcium channel blockers, nitrates, and certain types of asthma medications.
2. Medications that Irritate the Esophagus: Some medications can irritate the lining of the esophagus, leading to inflammation and GERD symptoms. Examples of medications that may irritate the esophagus include aspirin, nonsteroidal anti-inflammatory drugs (NSAIDs), and some antibiotics.
3. Medications that Increase Stomach Acid Production: Certain medications can increase the production of stomach acid, which can increase the risk of acid reflux and GERD symptoms. Examples of medications that may increase stomach acid production include some pain medications, such as ibuprofen and naproxen, and some antibiotics.
4. Medications that Delay Stomach Emptying: In some cases, medications can slow down the movement of food from the stomach into the small intestine. This can cause food and stomach acid to sit in the stomach for longer periods of time, which can lead to an increased risk of acid reflux and GERD symptoms. Examples of medications that may delay stomach emptying include some narcotics and some medications used to treat diabetes.
It’s important to note that not all medications will cause GERD symptoms, and that individual cases may have multiple contributing factors. If you are experiencing GERD symptoms and are taking medications, it’s important to consult with a healthcare provider to determine if the medications may be contributing to the symptoms and develop an appropriate treatment plan. Never start or stop any medications without first talking with your provider.
High or Low Stomach Acid
High Stomach Acid
While low stomach acid is commonly associated with GERD, high stomach acid can also contribute to the development of GERD. Here’s how:
When there is excess stomach acid, it can irritate the esophagus and cause inflammation, leading to the symptoms of GERD. The excess acid can cause the lower esophageal sphincter (LES) to weaken, allowing stomach acid to flow back into the esophagus.
Additionally, high levels of stomach acid can increase the pressure in the stomach, which can also force the LES open and lead to acid reflux. This can cause damage to the esophageal lining and contribute to the development of GERD.
Certain factors can cause an increase in stomach acid production, such as stress, certain medications, and some medical conditions.
Stress can trigger the release of hormones that increase stomach acid production, while certain medications such as aspirin or nonsteroidal anti-inflammatory drugs (NSAIDs) can irritate the stomach and increase acid production. Medical conditions such as Zollinger-Ellison syndrome, which causes the stomach to produce too much acid, can also contribute to the development of GERD.
Low Stomach Acid
Contrary to what you might expect, low stomach acid can actually contribute to the development of GERD. Here’s how:
When there is insufficient stomach acid, the food you eat may not be properly digested. This can cause food to remain in the stomach for longer periods of time, which can lead to overproduction of stomach acid to compensate.
This overproduction can cause an increased pressure in the stomach, which can then force the lower esophageal sphincter (LES) open and allow stomach acid to flow back into the esophagus. This can cause irritation and inflammation of the esophageal lining, leading to the symptoms of GERD.
Additionally, low stomach acid can lead to an overgrowth of harmful bacteria in the stomach and small intestine. This can cause the release of gasses that can increase the pressure in the stomach, leading to reflux of stomach acid into the esophagus.
Low stomach acid can also lead to poor digestion of protein, which can lead to the production of certain byproducts such as ammonia and other toxic substances that can further irritate the esophagus and contribute to the development of GERD.
GERD Relief
Living with GERD can be a daily struggle, with symptoms that impact every aspect of your life. The constant pain and discomfort can be isolating and frustrating, making it difficult to enjoy even the simplest activities. Here are several at home lifestyle changes that you can begin making to help alleviate symptoms:
Avoid Trigger Foods: Identify and avoid foods that trigger GERD symptoms, such as spicy foods, fatty or fried foods, chocolate, caffeine, alcohol, and acidic foods.
Avoid Lying Down After Meals: Wait at least 2-3 hours after eating before lying down, and avoid eating within 2-3 hours of bedtime.
Elevate the Head of the Bed: Raising the head of the bed by 6-8 inches can help reduce the risk of acid reflux and improve sleep quality.
Quit Smoking: Smoking can increase the risk of GERD and damage the esophagus.
Manage Stress: Stress can contribute to GERD symptoms. Engage in stress-reducing activities such as yoga, meditation, or deep breathing exercises.
Wear Loose Clothing: Tight clothing can increase pressure on the stomach and LES, contributing to GERD symptoms. Wear loose-fitting clothing to reduce pressure on the stomach.
Avoid Large Meals: Eating large meals or overeating can put pressure on the LES and increase the risk of acid reflux. Eat smaller, more frequent meals to reduce the risk of GERD symptoms.
Consult with a Healthcare Provider: If you are experiencing GERD symptoms, consult with a healthcare provider to determine the underlying cause and develop an appropriate treatment plan.
Ready to toss the tums for good? Schedule an initial consult to get your individualized plan to address GERD:
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by DVLP | Mar 31, 2023 | Uncategorized
Managing insulin resistance and blood sugar imbalances is important because it can help prevent the development of serious health conditions such as type 2 diabetes, cardiovascular disease, and metabolic syndrome.
Insulin resistance is a condition where the body’s cells become less responsive to insulin, a hormone that helps regulate blood sugar levels. When cells are insulin resistant, they do not respond as well to insulin, which can lead to high blood sugar levels and an increased risk of developing type 2 diabetes.
High blood sugar levels over time can also damage blood vessels, increasing the risk of cardiovascular disease, such as heart attack and stroke. In addition, insulin resistance is also associated with metabolic syndrome, a cluster of conditions that include high blood pressure, high blood sugar, and excess body fat around the waist, which increases the risk of various health problems.
While managing insulin resistance and blood sugar imbalances is often thought to be done through diet alone, there are many other specific things you can do, non-diet related, to support stable levels of blood sugar. Here are 4 non-diet ways to decrease insulin resistance:
Take a walk after meals
Studies have shown that a 30-minute walk after a meal can significantly reduce blood glucose levels in people with and without diabetes. Walking after a meal can help decrease the blood glucose spike in several ways:
Increased glucose uptake
Walking after a meal can stimulate glucose uptake by the muscles, which can help remove glucose from the bloodstream and into the cells where it can be used for energy.
Improved insulin sensitivity
Walking can also improve insulin sensitivity, which can help the body use insulin more effectively to regulate blood sugar levels. This can reduce the amount of insulin required to move glucose into the cells, which can help prevent blood glucose spikes.
Reduced glucose production
Walking after a meal can reduce the liver’s glucose production, which can help prevent blood glucose spikes. The liver is responsible for producing glucose when the body needs it, but excessive glucose production can lead to high blood sugar levels.
Increased metabolism
Walking after a meal can also increase metabolism, which can help the body burn glucose more efficiently and reduce the risk of blood sugar spikes.
Reduce exposure to environmental toxins
The impact of environmental toxins can impact the entire body…even blood sugar levels!
Here are some ways in which environmental toxins can affect blood sugar:
Insulin resistance
Some environmental toxins, such as pesticides and industrial chemicals, have been shown to increase insulin resistance in the body. Insulin resistance means that the body is less able to use insulin effectively to regulate blood sugar levels, which can lead to higher blood sugar levels over time.
Inflammation
Environmental toxins can increase inflammation in the body, which can also contribute to insulin resistance and high blood sugar levels. Chronic inflammation can damage cells in the pancreas that produce insulin, further worsening insulin resistance.
Endocrine disruption
Many environmental toxins are known to disrupt the body’s hormonal balance, including the hormones that regulate blood sugar.
Oxidative stress
Environmental toxins can also increase oxidative stress in the body, which occurs when there is an imbalance between antioxidants and free radicals in the body. Oxidative stress can damage cells in the pancreas and other organs involved in blood sugar regulation.
Reducing exposure to environmental toxins by avoiding harmful chemicals and choosing safer products can help to improve overall health and minimize the risk of blood sugar-related complications.
Here are 10 easy ways to reduce exposure to environmental toxins:
1. Choose organic produce
2. Use safer cleaning products
3. Avoid plastic containers
4. Filter your water
5. Avoid processed foods
6. Use natural personal care products
7. Avoid air pollution / use a home air purifier
8. Use natural pest control
9. Be mindful of cookware (like teflon!)
Remember: these small changes to reduce your exposure to environmental toxins do add up over time and improve your overall health and wellbeing!
Eat your food in a specific order
Regardless of WHAT you eat, the order of eating your food is just as important! Your blood sugar balance is one of the top reasons why, as certain foods can affect blood glucose levels differently when eaten together.
This is how it works:
Protein and fat slow down carbohydrate digestion.
When you eat foods high in carbohydrates, such as bread, pasta, or fruits, your body breaks down the carbohydrates into glucose, which can cause a rapid rise in blood sugar levels. But what happens when you eat these foods with protein and fat, such as:
● Eggs
● Avocado
● Nuts
● Meat
The digestion of carbohydrates slows down, and glucose is released into the bloodstream more slowly. This can help prevent blood sugar spikes and promote stable blood sugar levels.
Fiber promotes slower carbohydrate digestion
Foods high in fiber, such as vegetables, whole grains, and legumes, can also help slow down carbohydrate digestion and promote stable blood sugar levels.
When eaten before or with other foods, fiber can help slow down the absorption of glucose into the bloodstream, reducing the risk of blood sugar spikes.
Eating sugary or refined carbohydrate foods first can cause blood sugar spikes.
Eating foods high in simple carbohydrates first, such as candy or soda or even plain pasta, can cause a rapid increase in blood sugar levels which can lead to a subsequent crash soon after along with increased hunger and cravings.
While it is important to eat a balanced diet with a combination of protein, healthy fats, fiber, and carbohydrates to help balance blood sugar levels, it’s just as important in the order in which you eat your food!
Eating protein and fiber-rich foods first and avoiding sugary or refined carbohydrate foods can help slow down digestion and promote stable blood sugar levels.
Practice Mindfulness
Did you know that mindfulness can have a positive impact on blood sugar levels? Here’s how:
Reduces stress
Mindfulness techniques such as deep breathing, meditation, and yoga have been shown to reduce stress levels, which can help to regulate blood sugar levels. When we are stressed, our bodies release hormones like cortisol and adrenaline, which can cause blood sugar levels to rise. By reducing stress, mindfulness can help to prevent these spikes in blood sugar.
Increases awareness
Mindfulness involves paying attention to our thoughts, feelings, and physical sensations in the present moment. This increased awareness can help people with diabetes or those with insulin resistance to better monitor their blood sugar levels, recognize symptoms of high or low blood sugar, and take appropriate action to manage their condition.
Encourages healthy habits
Mindfulness can help people with diabetes or insulin resistance to be more mindful of their eating habits, exercise routines, and medication schedules. By being more intentional about these lifestyle choices, people with diabetes can better manage their blood sugar levels and prevent complications.
Improves sleep
Poor sleep can lead to spikes in blood sugar levels. Mindfulness techniques such as meditation and deep breathing can help to improve sleep quality, which can in turn help to regulate blood sugar levels.
By managing insulin resistance and blood sugar imbalances, individuals can reduce their risk of developing serious health conditions and improve their overall health and well-being.
Want to learn more about how I can support you in reaching your health goals? Sign up for an initial consultation, HERE is the link:
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by DVLP | Mar 11, 2023 | Uncategorized
Identifying nutrient deficiencies is important when addressing insulin resistance because many nutrients play a crucial role in glucose metabolism and insulin signaling. Deficiencies in these nutrients can impair insulin sensitivity and contribute to the development of insulin resistance and type 2 diabetes.
The TOP 7 nutrient deficiencies associated with insulin resistance:
● Vitamin D
● Magnesium
● Zinc
● Chromium
● Vitamin B12
● Omega 3’s
● Vitamin C
Vitamin D
Vitamin D is an essential fat-soluble vitamin that plays a crucial role in many physiological processes in the body, including bone health, immune function, and glucose metabolism.
Vitamin D deficiency has been linked to insulin resistance, metabolic syndrome, and an increased risk of type 2 diabetes.
Vitamin D helps with insulin resistance in several ways. One of the main mechanisms is by improving insulin sensitivity. Insulin sensitivity refers to the ability of the body’s cells to respond to insulin, and vitamin D is required for the proper functioning of several enzymes that are involved in insulin signaling. Vitamin D deficiency can impair insulin signaling and lead to insulin resistance.
In addition, vitamin D has been shown to have anti-inflammatory effects, which can help to reduce the inflammation that is associated with insulin resistance. Chronic inflammation can impair insulin signaling and contribute to the development of insulin resistance.
Furthermore, vitamin D may also help to improve beta-cell function. Beta cells are the cells in the pancreas that produce insulin, and vitamin D is required for the proper functioning of these cells. Vitamin D deficiency has been linked to impaired beta-cell function and decreased insulin secretion.
Finally, vitamin D may also help to improve lipid metabolism, which can help to reduce insulin resistance. Studies have shown that vitamin D supplementation can lower triglyceride levels and increase HDL (“good”) cholesterol levels, which can improve insulin sensitivity.
Magnesium
Magnesium is an essential mineral that plays a role in many bodily processes, including the regulation of glucose metabolism and insulin sensitivity. Some studies have suggested that low levels of magnesium may be associated with an increased risk of insulin resistance.
One possible explanation for this relationship is that magnesium is involved in the secretion of insulin and the metabolism of glucose. Without enough magnesium, the body may not be able to produce enough insulin or use insulin effectively, which can lead to high blood sugar levels and insulin resistance.
Additionally, magnesium is also involved in the regulation of inflammation in the body, which can play a role in the development of insulin resistance.
Zinc
Zinc is an essential mineral that is involved in many bodily processes, including the regulation of insulin signaling pathways. Some studies have suggested that low levels of zinc may be associated with an increased risk of insulin resistance.
One possible explanation for this relationship is that zinc is involved in the production and secretion of insulin. Without enough zinc, the body may not be able to produce enough insulin or use insulin effectively, which can lead to high blood sugar levels and insulin resistance.
Additionally, zinc is also involved in the metabolism of glucose and the regulation of inflammation in the body, both of which are important factors in the development of insulin resistance.
Chromium
Chromium is a trace mineral that plays an important role in regulating insulin sensitivity and glucose metabolism. Chromium helps insulin to function properly by facilitating its binding to cell receptors and enhancing insulin signaling pathways.
Some studies have suggested that low levels of chromium may be associated with an increased risk of insulin resistance. Chromium deficiency may impair insulin signaling pathways and decrease the ability of cells to take up glucose, leading to high blood sugar levels and insulin resistance.
Supplemental chromium has been shown to improve insulin sensitivity and glucose metabolism in some studies.
Vitamin B12
There is some evidence to suggest that there may be a relationship between vitamin B12 deficiency and insulin resistance.
Vitamin B12 is important for the proper functioning of many bodily processes, including the production of red blood cells and the maintenance of the nervous system. Some studies have suggested that low levels of vitamin B12 may be associated with an increased risk of insulin resistance.
One possible explanation for this relationship is that vitamin B12 plays a role in the metabolism of carbohydrates, which are the primary source of energy for the body. Without enough vitamin B12, the body may not be able to process carbohydrates effectively, which can lead to high blood sugar levels and insulin resistance.
Omega-3 fatty acids
There is some evidence to suggest that there may be a relationship between omega-3 fatty acid deficiency and insulin resistance.
Omega-3 fatty acids are essential fatty acids that play an important role in many bodily processes, including inflammation, blood clotting, and the regulation of blood sugar levels. Some studies have suggested that low levels of omega-3 fatty acids may be associated with an increased risk of insulin resistance.
One possible explanation for this relationship is that omega-3 fatty acids may improve insulin sensitivity by reducing inflammation in the body. Chronic inflammation is thought to contribute to insulin resistance, and omega-3 fatty acids have been shown to have anti-inflammatory effects.
Additionally, omega-3 fatty acids may also play a role in the regulation of glucose metabolism and the production of adiponectin, a hormone that is involved in the regulation of insulin sensitivity.
Studies have shown that omega-3 fatty acid supplementation may improve insulin sensitivity and glucose metabolism in people with insulin resistance and type 2 diabetes.
Vitamin C
Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that plays an important role in many physiological processes in the body, including glucose metabolism and insulin signaling. Research suggests that vitamin C may help improve insulin sensitivity and reduce the risk of insulin resistance and type 2 diabetes.
One of the main mechanisms by which vitamin C may help with insulin resistance is by reducing oxidative stress and inflammation in the body. Oxidative stress and inflammation can impair insulin signaling and contribute to the development of insulin resistance. Vitamin C is a powerful antioxidant that can help to neutralize free radicals and reduce oxidative stress. Additionally, vitamin C can help to reduce inflammation by inhibiting the production of pro-inflammatory cytokines.
Another way in which vitamin C may improve insulin sensitivity is by increasing the production of adiponectin, a hormone produced by fat cells that helps to regulate glucose metabolism and insulin sensitivity. Studies have shown that vitamin C supplementation can increase adiponectin levels, which may improve insulin sensitivity and reduce the risk of insulin resistance and type 2 diabetes.
Furthermore, vitamin C may also help to improve endothelial function, which can help to reduce the risk of cardiovascular disease, a common complication of insulin resistance and type 2 diabetes. Endothelial dysfunction refers to impaired function of the inner lining of blood vessels, and vitamin C has been shown to improve endothelial function by increasing the production of nitric oxide, a molecule that helps to dilate blood vessels and improve blood flow.
Identifying nutrient deficiencies is important when addressing insulin resistance because these nutrients play a crucial role in glucose metabolism and insulin signaling. Addressing these deficiencies can improve insulin sensitivity, reduce the risk of type 2 diabetes, and improve overall health by allowing healthcare professionals to develop an appropriate treatment plan.
Want to learn more about how I can support you in reaching your health goals? Sign up for an initial consultation, HERE is the link:
https://www.timetap.com/appts/Oq6yt0krJub/
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