5 Root Causes of IBS
Do you think you should settle for a diagnosis of IBS and just deal with it? I don’t think so. The only thing an IBS diagnosis tells you is that you have digestive issues that haven’t been explained yet. With testing and assessments that most conventionally trained doctors aren’t using, we can dig deep to uncover issues that may be contributing to the symptoms of IBS. Here are 5 common root causes underlying IBS to consider: Small Intestinal Bacterial Overgrowth (SIBO) Statistics are all over the map on this one, but the most recent data showed that about 35% of people diagnosed with IBS test positive for SIBO. That’s more than 1 in 3. Gut Infections Parasites, bacteria, or yeast infections can all disrupt gut health. A Mayo Clinic review found that 1 in 9 people who experience food poisoning go on to develop IBS. Leaky Gut ‘Leaky gut’ (not a real medical term) means there’s a breakdown in the barrier of the intestinal lining. It’s linked with inflammation and gut issues. Food Sensitivities The most common foods to aggravate IBS are those high in fermentable carbohydrates (FODMAPs), but other foods can trigger problems in specific individuals. Stress The gut is undeniably linked to the brain (ever heard of the gut-brain axis?). IBS is commonly linked with anxiety, depression, and high stress. Could more than one of these issues be going on at the same time? Absolutely Do we have natural approaches to address each of these underlying causes specifically and uniquely? Yes Functional medicine excels when it comes to making sense of and improving gut health. Up next I’ll be sharing nutritional strategies to support digestion. If you want to get to the root cause of IBS or gut symptoms, we are accepting new patients!
Belly Breathing for Digestion?
Most people think about belly breathing for relaxation and stress relief. But what about digestion? Belly breathing means contracting the diaphragm to expand the belly and maximize airflow into the lungs. Here’s why it might support digestion: It activates the parasympathetic nervous system—a relaxation response that supports digestive function. It improves the pressure gradient of the lower esophageal sphincter—which relates to reflux and heartburn. It increases the amount the stomach can hold—helpful for those who feel full quickly. Here’s how it’s done: Sit upright, with knees bent and neck and shoulders relaxed. The mouth can be slightly opened, even though breathing in will be through the nose. Place one hand on the chest and one on the abdomen. Breathe in for 4 seconds through the nose. Try to expand the belly without expanding the chest. Breathe out slowly for 6 seconds through the mouth. This can be done with pursed lips like using a straw. Belly breathing is recommended by the American College of Gastroenterology. It can be done before eating, after eating, or any time there is discomfort. Have you tried it before?
Goji Berries for Vision
Do you like quick wins? I always love when I come across a health research article that gives an actual and actionable takeaway that I can put into action right away. The latest? Goji berries support healthy vision and might combat the risk of age-related macular degeneration. That’s pretty awesome because macular degeneration is the most common cause of vision loss in older adults. It affects the central field of vision and can affect the ability to read or recognize faces This was a small study (only 27 participants), but the results were pretty empowering. • Those who ate a handful of dried goji berries 5 times a week for 90 days increased the density of lutein and zeaxanthin in their eyes. • Those who took a commercial vision supplement instead of eating the berries did not see the same improvement. Lutein and zeaxanthin are antioxidants concentrated in the retina that filter out harmful blue light and protect the eyes during aging. This study does not prove that goji berries actually prevent macular degeneration, but it does show that they boost the retinal pigments that are protective against it. Goji berries are a popular ingredient in Chinese soups and herbal teas, but they can also be eaten like raisins as a snack. If you can’t find them at the regular grocery, check a Chinese market and stock up!
Spotlight on Glutamine
Glutamine (also called l-glutamine) is an amino acid that our bodies can make and that is present in many foods. So, why might some people benefit from consuming additional glutamine as a supplement? Let’s look at 3 health benefits of glutamine: Immune Health Glutamine is a critical source of fuel for immune cells. That’s why after an injury, illness, or surgery, the demand for glutamine increases. If enough glutamine isn’t consumed, the body will break down protein stores (like muscle) to release more. Gut Health Glutamine is also a critical fuel source for intestinal cells. It supports the barrier function of the intestines (keeping toxins and large molecules from passing into circulation). That means it’s protective against leaky gut and can be healing to the intestinal lining. Detoxification Glutamine is one of the 3 amino acids that combine together to create glutathione—a master antioxidant important for detoxification. That means if glutamine is depleted, detoxification will slow down. Glutamine is most often supplemented in powder form because it’s hard to get enough by taking small capsules. Supplementing about 3 grams per day is common. Every person is unique. Some people have a higher demand for specific nutrients because of their lifestyle, stress, or medical conditions. I am not a fan of filling your cupboard with unnecessary supplements, but the right ones? Those can be transformational. If you’d like a personalized and individualized plan for supplementation and optimal health, we are accepting new patients!
Why You Should Consider Eating Dinner Early
Eating late may disrupt blood sugar—according to a new study conducted in Spain and led by Massachusetts General Hospital. 845 healthy adults were given dinner either early (4 hours before bedtime) or late (1 hour before bedtime) on different days: ➡️Melatonin levels were naturally 3.5 times higher at the time of the late dinner. ➡️Eating late resulted in lower production of insulin. ➡️Eating late resulted in higher blood sugar levels. The pattern was more pronounced in individuals who had a genetic variant for the melatonin receptor gene (MTNR1B G-allele) but… 😕The disrupted blood sugar levels when eating late were seen in the overall group. What do you think—are you an early or late-night eater? Will you reconsider your habits because of this study?
Waking at 3 AM?
It’s…LIVER TIME!!! According to Traditional Chinese Medicine, each body organ system has a time of day when it is more active than others. For the liver? It’s 1-3 am. That means that if you repeatedly wake up at 3 AM, your liver may be overworked or you need additional detoxification support. Here are some things to consider to give your liver a break: • Go light or stop the alcohol altogether • Watch your caffeine intake. • Eat dinner early in the evening. • Get regular exercise (and sweat!) • Decrease sweets to support blood sugar balance. • Try a gentle herbal tea to support detoxification. • Consider a whole-foods cleanse. Your body was built to detoxify every day naturally. You can support this process with some simple lifestyle changes. And a possible side effect? There’s a chance it might help you sleep a little more soundly
Spotlight on Glutathione
Glutathione is a powerful antioxidant in every cell of your body. Even though our cells make it every day, here are some reasons your body might have a higher need for this incredible antioxidant: • Weight gain • Poor eating habits • Alcohol consumption • Aging • Stress But…if you don’t have any of those, you can just stop reading now. Anyone For those of you still with me, here’s why glutathione is called the “master” antioxidant. • It neutralizes free radicals • It regenerates other antioxidants—like vitamins C, E, and CoQ10 • It’s needed for liver detox pathways • It supports immune cell function Basically, without glutathione, our cells would be overtaken by free radicals and oxidative stress with unimaginable consequences. Best we do everything within our power to support glutathione. So here are some ways: • Fresh meats, dairy, fruits, and veg contain some glutathione, but food processing destroys it. • N-acetylcysteine (NAC) is a precursor to glutathione and can be supplemented to support glutathione levels. • Glutathione can be supplemented directly as long as it is in a high-quality and absorbable form! There are lots of ways to support your body’s antioxidant defenses, so we pick and choose what makes the most sense for each patient. But almost all antioxidant strategies? They end up supporting glutathione.
5 Benefits of Beets
Beets are America’s 2nd most hated vegetable (second out only to turnips). I came across that in a survey a couple of years ago and actually find it a bit hard to believe! There are so many reasons we should all love beets… • Beets are a good source of fiber, for digestion and detoxification. • Beets are nutrient-dense, meaning they’re high in nutrients and low in calories. • Beets are rich in folate, which we need for blood cell production, heart health, and more. • Beets are rich in manganese, a trace mineral needed for bone health and many enzyme systems in the body. • Beets contain naturally occurring nitrates, which support healthy blood pressure and endurance. Beets are actually quite sweet and delicious. You can roast them, juice them, or even grate them raw over a salad. Rather save yourself the hassle of preparation? You can even buy canned beets or beet chips at the store. I’m talking about the beetroot here, but there are also countless benefits of beet greens, so don’t throw those away!
Castor Oil Packs
It’s a classic naturopathic therapy that really is timeless. A castor oil pack is a piece of flannel, soaked in castor oil, and placed on the abdomen with a hot water bottle. Let’s break down the why and the how… Why would I use a castor oil pack? ● Castor oil contains fatty acids that are absorbed through the skin.● Castor oil packs stimulate circulation and bile flow.● Castor oil packs are relaxing.● Castor oil packs support detoxification, with the domino effect of helping with a wide range of concerns. How do I use a castor oil pack? ● Fold a piece of flannel into 3-4 layers, large enough to cover the abdomen. ● Soak the flannel in castor oil. ● Wrap the soaked flannel in plastic wrap. ● Lie flat on an old towel (in case the castor oil drips) and place the pack on your bare abdomen. ● Place a hot water bottle or heating pad over the pack as a heat source. ● Rest like that for 15-60 minutes (best to talk with a practitioner about this to choose the amount of time appropriate for you). ● Save the pack in a sealed bag in the refrigerator for reuse. Castor oil packs are best used in the context of other strategies to support detoxification. We are here to empower you with education and information to live a healthier life, but this post should NOT be considered medical advice. There are some pitfalls, and castor oil packs are not appropriate for everyone or all situations. Please consult with a healthcare professional if you have any questions about how to safely use castor oil packs or other detoxification strategies. You can book a consult with us through our website!
