But what happens when our systems are overloaded with toxins and the elimination process becomes sluggish? Some signs may include fatigue, headaches, brain fog, joint pain, constipation, rashes, eczema, food sensitivities, allergies, weight gain, asthma, nausea, indigestion, gastritis, anxiety, and depression. Over the long term, the build-up of environmental toxins in our body may start to cause symptoms and may even contribute to the development of chronic disease.

What is a Detox?

Detoxification, also known as cleansing, is a way to help keep our main organs of elimination – the kidneys, liver, large intestine, lymphatic system, and sweat glands – running efficiently. Taking purposeful actions that help to remove these built-up toxins supports the body’s natural pathways of elimination. 

A Typical Cleansing Routine

“Doing” a cleanse or detox typically means following a short-term dietary plan, alongside increased hydration and some natural supplements that support the body’s processes. Medical research shows variable results as to the measurable effectiveness of detoxification. But talk to anyone who includes detox in their wellness routine, and you will often hear that they feel much healthier after a detox. They report feeling lighter and brighter, some symptoms go away, pain decreases, people sleep better, energy tends to come back, the skin clears up and sometimes weight loss can start to happen. It feels like a fresh start.

Boxed Detox Kits

While there are several “detoxification kits” available in health food stores or online, they have been developed for a mass market, and as such will not suit everyone. Some are mild while others can be on the extreme side. If you take any medications or suffer from any pre-existing conditions, they can even be dangerous. At Mind-Body Integrative Medicine, we advocate a gentle and ongoing lifestyle approach to detoxification, and one that is customized to your body’s specific needs. It is important to work with your healthcare practitioner to make sure that you’re cleansing correctly, keep track of your results and ensure that any supplements you take are of the highest quality and appropriate for you.

The following is a primer on some of the different types of cleanses designed to kick-start a healthier lifestyle and help steer us away from chronic disease. Always discuss any dietary changes, detoxes or cleanses with your healthcare practitioner prior to starting, to ensure it’s right for you.

Digestive Detox 

A digestive detox is a gentle detoxification plan aimed at supporting the body’s main elimination system through specific foods and supplementation. It focuses on reducing potentially inflammatory animal products such as meat and dairy as well as potential intestinal irritants such as gluten and caffeine. Fresh and ideally organic fruits and vegetables are encouraged, as are fermented foods and increased water consumption. Alcohol is avoided as are processed foods, including those high in refined sugars, preservatives, and other additives. Supplementation is encouraged, particularly those that aid digestion and support the liver. Common supplements taken during a digestive detox are probiotics, dandelion, milk thistle, burdock root, digestive enzymes and a fiber supplement that is right for your body.

Juice or Liquid Cleanse

A juice or liquid cleanse approaches detoxification by only consuming juices or liquids for a set amount of time, typically lasting between 3 – 10 days. Fresh juices are pressed from ideally organic vegetables and some fruits, contain no additives or sweeteners, and the pulp is not consumed. Frankly, I do NOT advocate for juice cleanses because they can be too high in sugar. They also have had the body of the food, the fiber removed so one is not consuming the whole food. Caffeine is prohibited as is alcohol. Lemon juice and spices that stimulate the digestive process, and thus detoxification, such as cayenne and ginger are often included in the juices.

The reasoning behind the juice or liquid cleanse is that by only consuming liquids, especially those that are high in enzymes, the body is given a rest from the physical process of breaking down food, while still being fully nourished with micronutrients and natural sugar. I believe there are better ways to achieve these goals. Studies have shown that during the cleanse, an increase in intestinal microbiota associated with weight loss and increased health may occur. However, a liquid cleanse is not safe for everyone and should be supervised.

Paleo Cleanse

The paleo cleanse is a high fat, low carb diet based on the premise that our bodies run optimally eating on par with how our ancestors ate during pre-agricultural times, aka during the Paleolithic era dating from approximately 2.5 million to 10,000 years ago. The reasoning behind the cleanse is the belief that our bodies have not had time to fully adapt to eating dairy and grains, (and of course most have not adapted to eating the processed foods developed over the last century either). By reducing carbohydrates, many report more balanced blood sugar metabolism.

A paleo cleanse focuses on eating high quality pastured, grass fed or wild meats, fish (especially cold-water fish rich in omega-3 fatty acids), nuts & seeds and their oils, as well as unrefined olive, coconut and avocado oils, most vegetables, and some fruit. Foods to avoid during a paleo cleanse are dairy, grains, legumes, refined sugars, salt, and processed foods.

Liver Detox

Rather than focusing on detoxification in general, the liver detox focuses on supporting the liver as it is the body’s primary detoxification organ. Organic whole grains, nuts, legumes, vegetables, fruits, lean meats, eggs, and fish are encouraged, as are unprocessed oils. Alcohol, caffeine, processed foods and refined sugars are eliminated while water intake (with the addition of lemon juice in the morning glass) is increased.

Specific foods have been researched for their ability to support liver function, and increased consumption of these are encouraged. They include beets, ginger, garlic, turmeric, lemon, lime, apple cider vinegar, carrots, green apples, leafy greens, and walnuts. Herbal teas or supplements containing milk thistle and dandelion root are also used to support the different channels of detoxification in the liver. 

How We Can Support Your Detox Goals

Talk to your practitioner about choosing the right detox or cleanse to support your health goals.We can run lab tests to compare results before and after your program and provide you with a structured meal plan to help you succeed. Book an appointment for a Discovery Call and together we can move forward to a healthier future.

You can schedule a time for a Discovery Call at this link: DISCOVERY CALL

References

Frassetto, L., Schloetter, M., Mietus-Synder, M. et al. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Eur J Clin Nutr 63, 947–955 (2009).

Grant DM. Detoxification pathways in the liver. J Inherit Metab Dis. 1991;14(4):421-430. doi:10.1007/BF01797915

Gupta, L., Khandelwal, D., Lal, P. R., Kalra, S., & Dutta, D. (2019). Paleolithic Diet in Diabesity and Endocrinopathies – A Vegan’s Perspective. European endocrinology, 15(2), 77–82. https://doi.org/10.17925/EE.2019.15.2.77

Henning SM, Yang J, Shao P, et al. Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Sci Rep. 2017;7(1):2167. Published 2017 May 19. doi:10.1038/s41598-017-02200-6

Jaishankar M, Tseten T, Anbalagan N, Matthew BB, Beeregowda KN. Toxicity, mechanism and health effects of some heavy metals. Interdiscip Toxicol. 2014;7(2):60-72. doi:10.2478/intox-2014-0009

Lindeberg, S., Jönsson, T., Granfeldt, Y. et al. A Paleolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia 50, 1795–1807 (2007)

That being said, there is a general understanding that getting older means developing health complications. Osteoporosis, arthritis, heart disease, diabetes, cognitive decline, hearing loss, and decreased stamina are often associated with aging. The question that remains is, is this physical decline inevitable? The answer is not necessarily. When it comes to healthy aging, lifestyle plays a role and although we may not be able to change genetics or random chance – we CAN affect their expression for greater health. This is called, ‘Epigenetics’. Also, a preventive lifestyle can make a big difference.

1 – Lower Your Stress

High levels of stress over prolonged periods of time are dangerous at any age but can be more difficult to recover from as we get older. When we experience stress, the hormone cortisol is released into our system. For instances of short-term stress, this is a good thing, cortisol acts as an internal alarm system and is crucial for keeping us safe. Once the stressful situation has passed, our cortisol level should drop in accordance with our heart rate.

How Stress Makes You Feel Older

Long-term stress often keeps our internal alarm system activated. This wreaks havoc on the body affecting our sleep and recovery time, our energy levels, our mental and emotional acuity. Prolonged stress can lead to:

• weight gain
• insomnia
• migraines
• short-term memory problems
• brain fog
• digestive problems
• inflammation
• high blood pressure
• high cholesterol
• heart disease

Over time, stress can become naturalized in our bodies. We get used to it. We know we’re stressed out but we lose track of the degree, and how long we’ve been experiencing it. Dealing with the consequences of long-term stress just becomes normal. 

Lifestyle Changes That Help

The preventative measures listed below can help minimize your cortisol levels and regain your health:

• an anti-inflammatory diet 
• acupuncture
• time in nature / being outdoors
• regular moderate exercise
• nutrient balancing and supplement support for your adrenals
• weighted blanket

2 – Manage Your Insulin

Insulin may not be something you discuss with your family doctor if you don’t have a diabetes diagnosis, but research tells us that maintaining stable insulin levels is a key to longevity. Meanwhile, insulin resistance due to chronically high insulin has been shown to predict and accelerate the development of age-related diseases including hypertension, coronary heart disease, dementia, stroke, cancer, and type 2 diabetes. A functional, healthy insulin level should be between 2-6 ideally.

Ditch Refined Carbohydrates

When we eat a steady diet of refined carbohydrates and quickly absorbed sugars, our cells slowly become more insulin resistant, requiring more insulin to maintain healthy blood sugar levels. The higher our insulin levels stay, the more resistant our cells become, eventually leading to what is often called metabolic syndrome: A collection of symptoms including fatigue, excess fat around the midsection, increased blood pressure, elevated fasting blood sugar, and increased inflammation throughout the body. 

Insulin Testing

Insulin levels go up long before they develop into issues such as hypoglycemia and prediabetes, and early detection can help change the course of what happens next. Often, we are unaware that our insulin levels have increased and are nearing dangerous levels. Lab testing to determine your levels is important in understanding where you stand now as well as having a measurement to assess your progress.

Lifestyle Changes

The actions needed to prevent and reduce insulin resistance in the early stages are fairly simple: reduce your consumption of refined carbohydrates, eat protein at every meal, and stay active. An Integrative/functional medicine practitioner can help you keep track of your insulin levels and recommend the right supplements for your specific needs.

3 – Keep Your Hormones Balanced

Hormones are messengers that affect everything in our bodies, from our growth and development to reproduction, tissue repair, metabolism, immunity, and inflammation. Keeping our hormones functioning optimally is imperative to staying healthy. As we age, however, our hormone secretion becomes less efficient, which leads to imbalances and changes in the effectiveness of our internal systems. 

Hormones and Aging

This imbalance can lead to a wide variety of health issues such as:

• unexpected weight gain or loss
• dry skin and hair 
• weak nails
• fatigue
• muscle weakness, aches, tenderness, and/or stiffness
• joint pain, stiffness, and/or swelling
• anxiety
• depression
• Brain fog, memory, and more!

Hormone Testing

If you are concerned about your hormone levels, your doctor or I can run tests to check your levels of testosterone, progesterone, estrogen, cortisol and thyroid hormones and determine your current hormonal status as well as a plan to get your hormones balanced if you are in my states of medical licensure.

A Hormone-Friendly Lifestyle

Balancing your hormones through diet and lifestyle habits can make a big difference in your overall health and the aging process. Our suggestions include:

• Eat nutrient-dense foods and healthy fats
• Plenty of sleep every night
• Stress reduction
• Regular moderate exercise
• Supplementation to help support your overall health when needed
  
• If needed, bioidentical hormone replacement therapy (BHRT) likely will help with symptoms – also important for longevity and healthy aging.

4 – Keep Inflammation at Bay

Inflammation is the body’s way of protecting itself. Physical injuries trigger the release of proteins, antibodies and increased blood flow to the area to repair the damage. 

What many people are not aware of is that long-term exposure to irritants and toxins, food sensitivities, autoimmune disorders and even stress can cause an inflammatory response too. When this response continues for more than a few days, it’s considered chronic.

How Chronic Inflammation Ages You

Chronic inflammation is a major component of accelerated aging and a risk factor for developing atherosclerosis, hypertension, diabetes, strokes, heart attacks, fibromyalgia, arthritis, sinus infections, autoimmune conditions and cancer. 

Testing for Inflammation

Functional medicine testing as well as a few of the traditional tests (if actually ordered, of course by your doctor) can help assess the status of inflammation in your body that may be being overlooked.  Food sensitivity testing can sometimes help get to the root of the problem if you have clinical signs or findings on functional stool testing.

Living an Anti-Inflammatory Lifestyle

Preventive measures for chronic systemic inflammation include:

• Adopting an anti-inflammatory diet
• Reducing stress levels
• Regular exercise
• Ensuring your vitamin D levels are good
• Including anti-inflammatory superfoods into your diet: high quality omega-3 fatty acids (fish oil), astaxanthin, medicinal spices, high quality vitamin E and others.

5 – Keep Moving

And finally, regular physical activity is crucial to aging well. As we get older we start to lose bone density and muscle mass which impacts not only our physical strength but more importantly our stability, bone strength, and immune system. Keeping active and flexible throughout all stages of life allows us to stay healthy and remain independent in our later years. 

Choose Activities that Suit You

Regular activity doesn’t have to mean team sports (although there is no harm in that.) Find a form of exercise that suits your lifestyle and level of fitness, and stick to it: Taking a walk, a Yoga or Pilates practice, swimming or cycling are all great lifelong habits. Make sure to include an element of weight resistance that helps strengthen your bones and joints as well as improve heart health.

Getting Your Body Some Help

Although aging isn’t a choice, aging well is. There is a lot you can do to optimize your version of the aging process by identifying problem areas and adopting a preventive lifestyle. It’s never too late to make a difference.

Working with a Functional Medicine practitioner is a great place to start. Together we can run labs to identify and target your specific imbalances and begin your path to better long-term health.

You can learn more by visiting my website at: https://valenciaray.com

Here’s to Greater Vibrance and Vitality!

References

Akintola AA, van Heemst D. Insulin, aging, and the brain: mechanisms and implications. Front Endocrinol (Lausanne). 2015;6:13. Published 2015 Feb 6. doi:10.3389/fendo.2015.00013

Chung HY, Kim DH, Lee EK, et al. Redefining Chronic Inflammation in Aging and Age-Related Diseases: Proposal of the Senoinflammation Concept. Aging Dis. 2019;10(2):367-382. Published 2019 Apr 1. doi:10.14336/AD.2018.0324

Ferrucci L, Fabbri E. Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty. Nat Rev Cardiol. 2018;15(9):505-522. doi:10.1038/s41569-018-0064-2

Graham JE, Christian LM, Kiecolt-Glaser JK. Stress, age, and immune function: toward a lifespan approach. J Behav Med. 2006;29(4):389-400. doi:10.1007/s10865-006-9057-4

Hiller-Sturmhöfel S, Bartke A. The endocrine system: an overview. Alcohol Health Res World. 1998;22(3):153-164.

Lakhan SE, Vieira KF. Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. Nutr J. 2010;9:42. Published 2010 Oct 7. doi:10.1186/1475-2891-9-42

McMurdo ME. A healthy old age: realistic or futile goal?. BMJ. 2000;321(7269):1149-1151. doi:10.1136/bmj.321.7269.1149

Ranabir S, Reetu K. Stress and hormones. Indian J Endocrinol Metab. 2011;15(1):18-22. doi:10.4103/2230-8210.77573

Schwarz NA, Rigby BR, La Bounty P, Shelmadine B, Bowden RG. A review of weight control strategies and their effects on the regulation of hormonal balance. J Nutr Metab. 2011;2011:237932. doi:10.1155/2011/237932

Swarup S, Goyal A, Grigorova Y, et al. Metabolic Syndrome. [Updated 2020 Nov 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459248/

Thau L, Gandhi J, Sharma S. Physiology, Cortisol. [Updated 2021 Feb 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan.

Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017;16:1057-1072. Published 2017 Jul 21. doi:10.17179/excli2017-480

Inflammation has become a bit of a buzzword recently, and rightly so. Did you know that systemic inflammation plays a role in the development of many chronic conditions such as diabetes, cancer and heart disease? With two out of every three deaths in North America attributed to these lifestyle diseases, it makes sense to nip inflammation in the bud.

As we get older, we tend to think of chronic inflammation as par for the course. Aches and pains, digestive issues, mood or memory issues and weight gain are all among the symptoms of system-wide inflammation that tends to be ignored. But is chronic inflammation really an inevitable part of aging? The answer is simply, ‘no’. Let’s take a look at what’s happening inside the body as we get older, factors contributing to aging, and what you can do to age gracefully and inflammation-free!

What Is Inflammation?

Inflammation plays a central role in the body’s healing process – it is an essential part of our immune response. Short-term inflammation protects us against invaders like viruses and bacteria by triggering heat and swelling after an injury. But when the immune system is overactive or dysfunctional, it mobilizes a defense against harmless substances, and can even damage its own cells. That is when inflammation becomes chronic. In fact, uncontrolled chronic inflammation plays a role in almost every major disease.

The Inflammatory Mechanism

One example of inflammation at play is the development of atherosclerosis in the arteries. When there is arterial wear and tear caused by high blood pressure or irritation, inflammation triggers a protective band-aid to be built over the injured area, in the form of a cholesterol-rich plaque build-up. However, as this plaque grows it causes a hardening and narrowing of the blood vessels that increases blood pressure. Furthermore, if the plaque ruptures, its contents mingle with blood, forming dangerous blood clots.

Why does Inflammation Become Chronic?

Inflammation can become chronic for a variety of reasons, and sometimes the reason isn’t apparent at all. It may be brought on by a condition such as obesity, an abnormal immune reaction, environmental toxin exposure, or an infection that doesn’t go away. Or it may stem from a disease that is characterized by inflammation such as colitis, pancreatitis, or hepatitis. As time goes on, this inflammation can damage the body’s tissues and even DNA, leading to conditions like heart disease, Type 2 diabetes, stroke and cancer.

Genetics are also believed to play a strong role in our susceptibility to chronic inflammation. Research has identified a number of genetic SNPs (single nucleotide polymorphisms) that cause some individuals to quickly produce large numbers of inflammatory cytokines, making a preventive lifestyle particularly important.

Lifestyle Factors Can Contribute to Inflammation

A lot of research has been carried out in regard to the lifestyle factors that can lead to inflammation. Far from being passive within the body, recent research shows that fat is a major player in systemic inflammation. The more fat we have, the higher the risk of chronic inflammation. And because we tend to put on weight as we age (often because of chronic build-up of inflammation due to poor food and lifestyle choices – not simply time itself), this further increases inflammation risk. Understanding these relationships allows us to make the changes necessary to live a lifestyle that is preventive in nature, reducing our chances of developing chronic disease.

9 Ways to Prevent and Reduce Inflammation

Chronic inflammation does not need to be a part of aging; there is a lot that can be done to quell the fire so that you can live the healthy, active life you want. The good news is that daily lifestyle habits are the key, and results can happen fast. It’s never too late to take action against inflammation. Here are 9 ways to do just that!

1 – Exercise

Research points to moderate exercise as the single most effective step you can take to reduce systemic inflammation. Our current sedentary pandemic lifestyle is not making us any healthier – in fact one 2019 study coined the term ‘inflamm-inactivity’ to reflect that lack of exercise and the resulting fat accumulation may be the main drivers behind inflammation.

Here are some tips for getting back into a strong exercise routine with the goal of reducing inflammation:

Mix Up Exercise Intensity

Don’t put all your eggs in one exercise basket. Research shows the strongest anti-inflammatory effects come from including both high intensity (sprinting, jumping rope) and low-intensity (swimming, walking yoga, Tai Chi) exercises.

Some exercises are naturally high or low intensity. But many exercises can go either way – you have control over the intensity. Walking can be a gentle stroll or an invigorating speed walk. Swimming can be leisurely, or an intense lap swim.

Mixing things up will prevent boredom, and keep you motivated to stick with your routine.

Include Resistance Training

Weight training is a vital part of an anti-inflammatory exercise regime, perfectly complementing aerobic exercise. Ironically, the muscle damage that happens when we lift weights actually spurs our immune system to remove inflammatory cellular waste products faster.

Try Endurance Exercise

Some research shows that endurance athletes usually live much longer than the general population and have lower levels of inflammation. However, this is not always true. The amount of stress and the health of the athlete’s adrenal system can impact inflammation levels. You don’t have to be training for a marathon or the Tour de France to partake. Brisk walking is a great way to hit that happy medium between strolling and sprinting.

Exercise Regularly

Regular, long-term exercise strategies are optimal, with the best results being seen at the 12 – 24-week mark. For most kinds of exercise 8-weeks is the minimum to see reductions in inflammation, with the exception is HIIT (high-intensity interval training), where even 6 weeks can effectively lower it.

Seven hours per week of moderate-to-vigorous exercise is associated with longer life expectancy – keeping in mind one’s pre-existing health condition.

Not currently exercising? Avoid injury by slowly working up to one hour a day. Start with 10 or 15-minute exercise increments and gradually increase as your body gets comfortable with your new routine.

Some Exercise is Better Than None

With many gyms being closed, it may be harder to get regular exercise. The good news? Even one exercise session has a positive impact. A 2018 study showed that just one bout of resistance training increased removal of senescent (old and worn out) cells for up to 48 hours afterwards.

2 – Drink Enough Water

Inflammation is the body’s natural response attempting to eliminate irritants, so it makes sense that providing the transport needed to escort these irritants out of the body can help. Our bodies are made up of 70-85% water, and it is crucial for cell-to-cell communication. The formation of gastric juices and enzymes, helping the muscles of the digestive system to function properly, and of course as the vehicle that provides mobility to the toxins and cellular refuse that needs to leave the body.

The recommendation is to make sure to drink ½ of your body weight in ounces of clear, filtered water per day. This shouldn’t include any other beverages, although it is a good idea on occasion to add herbal teas, such as rooibos or green tea.

3 – Eat an Anti-Inflammatory Diet

Let food be your medicine! The right diet can increase your lifespan and improve markers of inflammation. Dairy and gluten are not inflammatory in some individuals (unless you have an allergy, intolerance, or celiac disease), but they can irritate inflammation that is already present in the body. Some people may find it beneficial to cut out dairy, gluten, or both for a few weeks while eating a diet rich in anti-inflammatory foods to give the body time to “calm down.” After those two weeks, start to incorporate dairy or gluten-containing foods slowly and watch out for any symptoms of irritation. In general, I advise my clients to avoid these two foods whenever possible.

Consume Less of These Inflammatory Foods

• • • Sugar
    • Saturated fat
    • Alcohol
    • Red meat
    • Processed meats
    • Sugar-sweetened beverages

Consume More of These Anti-Inflammatory Foods

• • • Leafy green vegetables
    • Seaweed
    • Fiber – soluble and insoluble
    • Beans
    • Nuts & seeds
    • Berries
    • Wild-caught (non-GMO) Fish
    • Olive oil
    • The occasional glass of red wine

4 – Take Turmeric

Turmeric is a spice which has long been used in traditional medicine. Its active component, Curcumin, has been heavily researched of late for its ability to reduce acute and chronic inflammation, and is recommended as a food-based supplement to patients with arthritis, metabolic syndrome, and cancer.

Turmeric powder can be taken as a capsule, tea, or whipped into a chai latte. You can also buy the fresh root and blend it into any smoothie or add it to salad dressings and hummus. Concentrated supplements can be more effective with absorption of turmeric into the body.

5 – Practice Intermittent Fasting

Did you know that digestion takes up 80% of the body’s energy? That’s why intermittent fasting (eating for only a set number of hours per day, 8 – 12-hour window) so effectively frees up the body’s energy to focus on tasks like removing senescent cells. This is usually a window of 12-16 hours of fasting. in a 24-hour period. This supports healthy metabolism.

When combined with a healthy diet, this fasting style has also been shown to reduce inflammation, improve mitochondrial health and reduce fat levels. Start easily by eating an early dinner so that you are naturally fasting for 12 hours a day, and slowly increase the time to 14-16 hours a day. Remember to drink your water during the fasting time!

6 – Improve Your Sleep Hygiene

Inadequate rest may make you more sensitive to stress, which in turn causes inflammation. Remember the basics of sleep hygiene:
• Eat an earlier dinner to avoid going to bed on a full stomach
• Do some mild exercise, such as a walk, after dinner
• Switch off all technology 1 hour before bed
• Sleep in a cool, dark room.

7 – Get a Massage

A massage isn’t just a treat. It can play an integral part in staying healthy. Receiving a 45-minute Swedish massage can greatly lower levels of two key inflammation-promoting hormones, according to a study in The Journal of Alternative and Complementary Medicine. “Massage may decrease inflammatory substances by [appropriately] increasing the amount of disease-fighting white blood cells in the body,” says Mark Hyman Rapaport, M.D., co-author of the study. “It may also lower stress hormones. Either way, these results can be seen after just one massage.”

8 – Reduce Stress

If you have an inflammatory condition such as Crohn’s disease, you know very well the effect that stress has – any stressful event can bring on a flare-up. The high cortisol levels that stress triggers increase inflammation throughout the body. Stress also increases blood pressure and heart rate, making your blood vessels work harder and creating damage. If that damage happens over and over, inflammation persists.

The key to stress management is breaking the cycle of stress chemicals in the body. A daily relaxation, meditation or yoga practice is key. Take 10-30 minutes daily to be with yourself and bring your cortisol levels back to neutral – this will allow you to approach each day anew.

9 – Look After Your Gut Microbiome

A good quality probiotic supplement is not only soothing to the gut. Researchers have found that taking probiotics for 8 weeks helped to reduce markers of inflammation in arthritis patients. Refer to your healthcare provider (if she/he is informed regarding probiotics) to find a high-quality professional supplement, or if you prefer you can take your daily probiotics in food form such as kefir, kombucha or kimchi.

If you are ready to make a positive change in your lifestyle to reduce inflammation and reduce future disease risk, give us a call. We can run lab tests that will show you your current inflammatory status and help fast-track your journey to a healthier future.

References

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Schnabel RB, Yin X, Larson MG, Yamamoto JF, Fontes JD, Kathiresan S, et al. Multiple inflammatory biomarkers in relation to cardiovascular events and mortality in the community. Arterioscler Thromb Vasc Biol. 2013; 33:1728–1733. doi: 10.1161/ATVBAHA.112.301174

Sellami M, Bragazzi NL, Slimani M, Hayes L, Jabbour G, De Giorgio A, Dugué B.
The Effect of Exercise on Glucoregulatory Hormones: A Countermeasure to Human Aging: Insights from a Comprehensive Review of the Literature. Int J Environ Res Public Health. 2019 May 15;16(10):1709. doi: 10.3390/ijerph16101709. PMID: 31096708; PMCID: PMC6572009.

Xia S, Zhang X, Zheng S, Khanabdali R, Kalionis B, Wu J, et al. An update on inflamm-aging: mechanisms, prevention, and treatment. J Immunol Res. 2016;2016:8426874. doi: 10.1155/2016/8426874

Yang C, Jiao Y, Wei B, Yang Z, Wu JF, Jensen J, Jean WH, Huang CY, Kuo CH. Aged cells in human skeletal muscle after resistance exercise. Aging (Albany NY). 2018 Jun 27;10(6):1356-1365. doi: 10.18632/aging.101472.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/

Brain fog is one of the more common symptoms we see in practice, as well as being one of the most elusive and hard to pin down. Sudden onset of poor concentration, mental fatigue, inability to focus, confusion, and memory issues make even the simplest tasks seem overwhelming and can negatively affect all aspects of life. Let’s take a look at the various causes of brain fog, and what you can do to clear things up.

What Causes Brain Fog?

It may surprise you to read that brain fog is a well-documented symptom of a number of chronic conditions. It is particularly prevalent in diseases involving inflammation, fatigue, and blood sugar imbalance such as diabetes, depression, and autoimmune diseases, as well as Chronic Fatigue Syndrome (CFS/ME), and Fibromyalgia.

Research into the factors that contribute to brain fog identify the following triggers:

Hormone Imbalance

Brain fog is perhaps most commonly reported by women going through hormonal changes, such as in pregnancy and perimenopause. Why is that? The brain is sensitive to the fluctuations of estrogen and progesterone that occur during both of these life events, contributing to ‘mommy brain’ and the memory issues that are often attributed to menopause.

Menopause-Related Cognitive Impairment

Perimenopausal women report that brain fog significantly impacts their quality of life, overall health, and productivity. The Study of Women’s Health Across the Nation (SWAN) has observed over 3,300 women throughout the menopausal transition, measuring cognitive abilities before, during, and after menopause. Unfortunately, 2/3 of all Alzheimer’s patients are women, and it is thought that this is primarily due to unaddressed drastic changes in hormone levels (Estrogen is memory protective) and unattended to underlying inflammation.

Stress and Anxiety

When faced with chronic stress and anxiety, our fight or flight response gets stuck in overdrive. This means our adrenal glands, designed to pump out stress hormones in short bursts, end up releasing continued high levels of cortisol and adrenaline which can contribute to cloudy thinking.

During the stress response, the part of your brain that thinks deeply and stores memories is put on the back burner while the part that allows you to respond immediately to protect you from danger is prioritized. This works well in a real emergency, but not so well when you need to dig into that work report or solve a complex problem.

Yeast Infections

Candida albicans is a yeast naturally present in our bodies, which when unbalanced is the biggest cause of human fungal infections in the world. Under the right conditions, candida populations can quickly overgrow, displacing good microbes and colonizing the gut, urinary tract, genitals, mouth and skin.

Brain fog is a classic sign of Candida overgrowth. A ground-breaking 2019 study showed that Candida can actually enter the brain and cause neuroinflammation, contributing to brain fog. When the Candida infection was cleared out, memory improved.

Food Sensitivities

If you can’t think clearly after eating certain foods, you may have a food sensitivity. Brain fog is a hallmark symptom. Food sensitivities are very individual, but common offenders include dairy, wheat, nuts and food additives like red food coloring, MSG and aspartame.

Celiac Disease

Celiac Disease sufferers commonly report attention difficulties and unclear thinking. In a 2014 study, 11 Celiac Disease patients were given a gluten-free diet for a year. As their intestinal lining healed, their cognitive measurements (such as brain fog) improved. “Leaky gut” can also cause brain fog.

Nutrient Deficiencies

Research has linked low levels of iron, vitamin D and folate (vitamin B9) with brain fog. B12 is the best-known deficiency associated with foggy thinking and memory issues. Studies have demonstrated that B12 supplementation can improve symptoms of Alzheimer’s and as well as minor cognitive impairments.

One study involving over 2,500 participants demonstrated that supplementation with vitamin B12 improved cognitive performance, especially when combined with vitamins B6 and B9 (folate).

Chronic Infections

Chronic infections such as Hepatitis C, Epstein Barr Virus and HPV have all been connected to the symptom of brain fog. If your immune system isn’t functioning optimally, these infections can infiltrate your cells. Chronic Hepatitis C sufferers report that frequent problems with focus and memory recall significantly interfere with their ability to perform daily activities. And these symptoms often stick around long after the initial infection is gone.

Chemotherapy

Many patients receiving chemotherapy for breast or prostate cancer experience a degree of cognitive dysfunction affecting their working memory, concentration, information processing speed, reaction time, visuospatial ability, and executive function. Often Labelled as “chemo brain”, these symptoms typically persist for approximately 6 months after the end of treatment.

How to Banish Brain Fog

1 – Drink Plenty of Water

Even mild dehydration can make it hard to concentrate. Space out the recommended glasses per day and sip slowly. This will allow your body to properly absorb and use the water. (Generally ½ of your body’s weight in ounces of water per day is ideal).

2 – Keep a Food Journal to Identify Food Sensitivities

Try keeping a food journal for a month, noting what you eat and when you feel cloudy thinking coming on. Chances are that you will find a pattern that points to the culprit foods. The ultimate test? Eliminate those foods entirely for a minimum of 2 weeks and see if your thinking comes into focus.

3 – Eat Good Protein, Fat and Sugar

Your brain needs high-quality protein, healthy fruit fats (avocado, olive) and complex starches to function at its best.

Eat less sugar and processed foods to avoid feeding Candida. Did you hear that Ireland recently declared that Subway bread could not legally be called ‘bread’ because of its high sugar content? Sugar lurks where you least suspect it – read food labels or ask for ingredient lists.

Fresh fruit is your best sugar source, though keep it low-glycemic, such as berries. Include antioxidant-rich fruits like blueberries, strawberries, goji berries and raspberries and your brain will thank you!

Get both fat and protein with cold-water fish like salmon, sardines, mackerel and herring. Healthy fat sources include virgin olive oil, walnuts, avocado and coconut oil.

4 – Improve Sleep Quality and Quantity

Weekend sleep catch up doesn’t work. Implement a predictable night-time routine so your body knows when to get into sleep mode. Make sure your bedroom is completely dark, which ramps up melatonin (the ‘sleep hormone’) production to bring on sleepiness.

5 – Reduce Stress by Focusing on the Now

Anxiety and stress often involve constant worry. Listen to your thoughts – what are you worrying about? Are you caught in a thought loop about a past conversation or a worry about the future?

As Buddhist monk Thich Nhat Hanh says: “The past is gone, the future is not yet here, and if we do not go back to ourselves in the present moment, we cannot be in touch with life.” Next time you catch yourself ruminating, do something physical that will bring your focus back to the present moment. Go for a walk, take a bath – anything that connects you with the here and now.

With so many potential causes of brain fog, where do you start? Let’s get to the root of what’s really going on. We can do testing for food sensitivities, Candida and nutritional deficiencies. We can check your hormone status and your gut microbiome and digestion. Let’s work together on a solid treatment plan involving brain-nourishing nutrients, foods and lifestyle changes based upon your symptoms and history. Isn’t it time to clear the fog and get back to a life lived with clarity, vision, and joy? I believe so!

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Matza LS, Deger KA, Vo P, Maniyar F, Goadsby PJ. Health state utilities associated with attributes of migraine preventive treatments based on patient and general population preferences. Qual Life Res. 2019 Sep;28(9):2359-2372. doi: 10.1007/s11136-019-02163-3. Epub 2019 Mar 28. PMID: 30924071; PMCID: PMC6698266.

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Think about any item in your kitchen pantry, flip over to the ingredients list and odds are…you’re going to find some kind of food additive!

Food additives are typically added to enhance the flavor, appearance or texture of a product, or to extend its shelf life. Although generally tested for their safety, studies show that some of these substances have been associated with adverse health effects and should be avoided, while others are safe and can be consumed with minimal risk.

Even the healthiest eaters and most careful label-readers find it difficult to completely avoid food additives. Many foods that are considered healthy choices, such as many paleo-friendly or gluten-free foods, contain some kind of additives.

This can create a lot of confusion, such as: If cow’s milk contains no additives, is it a better choice than something like SOME almond milk, which contains the additive carrageenan? Or is a dietary supplement with soy lecithin actually harming your health? Consider how was it processed? That can matter. 

In this blog entry, we’ll take a look at some of the common food additives you can run into and consider the pros and cons for each. 

Emulsifiers

Soy lecithin

Soy lecithin is commonly found in dietary supplements, chocolate, ice cream, and some bread. Its purpose is to act as an emulsifier helping ingredients that don’t typically blend, such as oil and water, to combine together. Emulsifiers also reduce stickiness, control crystallization, and prevent separation.

Soy lecithin is extracted from raw soybeans, and many people choose to avoid soy products. One reason for this is that soy is a common allergen, which is triggered by soy protein. Also, it is typically a GMO product. Unless it is organic…it probably was sprayed with pesticides. Consider these factors also.

The amount of soy lecithin in foods is typically very small, and the amount of soy protein is even smaller, so people with soy allergies don’t usually experience adverse effects. Of course, any reaction will depend on the severity of your allergy, so always proceed with caution if you have a soy allergy, and discuss the use of soy lecithin with a healthcare practitioner. 

Many people also chose to avoid soy products because they contain phytoestrogens, which can increase estrogen levels. Studies confirm that soy lecithin does contain high amounts of phytoestrogens, but, again, the amounts of soy lecithin used are extremely small, so the possible impact is low. 

There are some possible health benefits to soy lecithin, as studies have found that it can reduce cholesterol levels. It’s also a source of choline, a nutrient that supports brain and liver function and heart health.

People with extreme soy allergies may want to avoid soy lecithin, but, for the rest of us, the amounts are so small that any risk is low. Anyone who has concerns about genetically modified soy may want to look for organic soy lecithin, but keep in mind that the amount – and any risk – is low.

Carrageenan

Carrageenan is typically found in almond milk, coconut milk, some meats, and some yogurts. Carrageenan acts as an emulsifier and thickening agent.

Some studies on animals found a connection between carrageenan intake and gastrointestinal issues, including cancerous colon lesions. More studies need to be done regarding any impact on human health, particularly since the levels of the additive used in the animal studies didn’t mirror typical human consumption. However, some in-vitro studies did find a link between certain kinds of intestinal inflammation and carrageenan consumption. These studies raised enough concern that the National Organic Standards Board has removed carrageenan from its list of approved ingredients. 

Until more thorough research is completed, this is one additive to limit when possible. Fortunately, it’s possible to buy almond milk, coconut milk, and yogurt that doesn’t contain carrageenan. You can also make your own!

Flavor and Color Enhancers

Monosodium glutamate

Monosodium glutamate, or MSG, is added to enhance the flavor of many processed foods, canned soups, frozen meals and is commonly found in fast food and prepared meals at restaurants. MSG has been a subject of controversy for many years – from its effects on brain health to weight gain and metabolic syndrome – studies have shown it to have some negative effects on those that are sensitive to the additive. It has also been linked to headaches and sweating when consumed in large amounts.

Although research is still ongoing on the definitive effects of MSG on the body, if you experience any of the negative side effects mentioned it’s best to avoid MSG whenever possible.

Artificial food coloring

Artificial food coloring is used to brighten the appearance of everything from candy to condiments. There have been concerns about the negative effects of food coloring in recent years, specifically Blue 1, Red 40, Yellow 5 and Yellow 6. These dyes have been associated with allergic reactions and hyperactivity in children. In recent studies, Red 3 has been associated with increased risk of thyroid tumours in mice.

More and more studies show that food dyes may have negative effects on health so it’s best to avoid them as much as possible.

Artificial sweeteners

Common artificial sweeteners include aspartame, sucralose, saccharin and acesulfame potassium. These sweeteners can be found in many diet or low calorie foods as a flavor enhancer with little to no caloric content.

While this might sound great in theory and may benefit those who need to monitor blood sugar levels, artificial sweeteners have been linked in animal studies to cause weight gain, brain tumors, bladder cancer and many other health hazards. Those that are sensitive to artificial sweeteners typically experience headaches. They can also negatively impact your gut health and gut microbiome. Paradoxically, they can cause sugar and hunger cravings also. 

Although everyone has their unique individual needs, avoiding artificial sweeteners in favor of natural sweeteners such as raw honey, maple syrup or coconut sugar may be a better option. 

Gums and Thickening Agents

Xanthan gum

Xanthan gum is commonly found in gluten-free baked goods. Xanthan gum acts as a thickener, stabilizer, or emulsifying agent.

Xanthan gum is produced when the Xanthomonas campestris bacterium ferments on a sugar, which creates a substance that can be dried and ground into a powder. Studies on humans have found that larger amounts (more than a typical diet would contain) of xanthan gum have a noted laxative effect and can produce gas and other digestive activity. Other studies show a possible link between lower blood sugar levels and xanthan consumption, possibly because it slows sugar absorption.

People with sensitive digestive systems may want to limit their xanthan gum consumption. As well, anyone with severe corn, soy, wheat, or dairy allergies should confirm the product they use is free of any allergens, as those elements can be used in the fermentation process. Overall, however, this additive is largely safe for adults.

Guar gum

Guar gum is added to many processed foods, including salad dressings, sauces, some baked goods, and soups as a thickening agent.

Guar gum is a soluble fiber, and can increase the number of gut bacteria, with positive effects on constipation and irritable bowel syndrome. However, it can also lead to some digestive upset for people with sensitive systems. Guar gum can also lower blood sugar and cholesterol levels, and some studies show a potential positive effect on weight loss. 

Anyone with digestive issues should monitor the effect guar gum has on their symptoms, since some people report an improvement after removing it from their diet. For most people, however, it’s a safe additive to consume.

Locust bean gum

Locust bean gum is a thickening agent added to many foods including dairy products such as ice cream, yogurt, and cheese.

Despite its name, this additive is actually derived from the carob tree. Studies haven’t found a lot of risk associated with locust bean gum consumption, and some evidence shows a positive effect on cholesterol levels.

As with guar gum, people with digestive issues might want to monitor their symptoms, since some people report increased gas and sensitivity, but this additive is considered safe

The Takeaway

Of course, it’s ideal to avoid food additives altogether, but it may not always be realistic for everyone to prepare all food from scratch. The overall quality of your diet is far more important than how well you avoid these additives. Eating fewer packages and processed foods, more whole foods and cooking as much as possible is always recommended.

Try batch cooking and freezing meals so you always have options on hand, plan out your meals so that you head to the store with a list and spend a bit of time reading multiple labels of various products before you purchase.

Remember, your health and longevity are an investment! If you’d like to learn more about the foundations of a healthy diet and what to include and what to avoid, call me – we can create a health plan tailored to you and your individual needs!

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Fibromyalgia doesn’t have to hold you back, read on to learn about holistic approaches that are showing a lot of promise.

Roadblocks in Diagnosing Fibromyalgia

A 2010 study looking at the journey to diagnosis study found that fibromyalgia patients waited an average of about one year before even seeing a healthcare practitioner, and many had to see multiple practitioners with an average of 2.3 years before concluding they in fact had fibromyalgia.

Promising Developments

In recent years we have seen some promising developments in fibromyalgia research, with particularly exciting developments being made regarding holistic practices that can help ease the severity of symptoms.

What are the symptoms of fibromyalgia?

Fibromyalgia is more common in women than men and is more likely to appear as menopause begins (as if menopausal women didn’t have enough to deal with!).

For many patients, the most pressing symptom is unexplained widespread pain in the soft tissues, the areas between the bones like fat, muscle, fibrous tissue and blood vessels. People with fibromyalgia describe the sensation as a dull, constant pain, which is often triggered by touch, and can become progressively more debilitating. Most often, this pain occurs at multiple points, called regions of pain, on both sides of the body and above and below the waist.

Other symptoms can include:

• Stiffness in the morning
• Tingling hands or feet
• Irritable bowel syndrome
• Headaches
• Weight gain
• Nausea
• Jaw pain
• Bloating
• Constipation
• Unexplained fatigue
• Trouble sleeping
• Weight gain
• Skin sensitivity

Many patients also report mental health challenges, including anxiety, depression, and difficulty concentrating – a symptom often described as “brain fog.”

That’s quite an extensive list of symptoms, and to further complicate matters, patients can experience combinations of different symptoms at different times.

How is fibromyalgia diagnosed?

The wide range of symptoms and their unpredictable nature make diagnosis a challenge. A definitive diagnostic test isn’t yet available, and as a result, many people struggle with symptoms for months or years before arriving at a solution. If you suspect you may have fibromyalgia, always work with a medical practitioner who doesn’t dismiss how you feel. Your concerns deserve to be heard.

A Process of Elimination

Arriving at a fibromyalgia diagnosis is partly a process of elimination, since other health issues, such as lupus, multiple sclerosis or Sjogren’s disease can cause many of the same symptoms. A thorough physical and mental health exam can help narrow down the cause.

More Common in Women

Because fibromyalgia is much more common in women, men may face additional barriers to diagnosis. It’s important to note that this condition does occur in men, and that the symptoms can greatly impact their quality of life. Men who are experiencing the symptoms above may need to be even more persistent in pursuing a diagnosis.

What causes fibromyalgia?

This is another difficult element of fibromyalgia, since studies haven’t yet identified a specific trigger. However, many medical practitioners have noticed that it often begins after a patient has experienced a physically or emotionally traumatic event, like a car accident, relationship breakdown, or injury. This connection is further supported by the fact that people who have post-traumatic stress disorder are more prone to fibromyalgia.

Some evidence points to a genetic component for a person’s susceptibility. If you’re experiencing symptoms, think about your relatives’ health history. Conventional medicine has been slow to recognize fibromyalgia, so even if a relative wasn’t diagnosed officially, having a history of fibromyalgia symptoms could be a red flag.

What are Some Natural Remedies for Fibromyalgia?

To date, there is no cure for fibromyalgia. However, there are numerous natural ways to help relieve symptoms and restore quality of life, including:

1 – Supplementation

• Magnesium supplements have been found to reduce the pain associated with fibromyalgia.
• Melatonin can improve sleep quality, important in coping with the many symptoms.
• The anti-inflammatory properties of Omega 3 and fish oil can also help reduce pain.
• Studies have found a possible connection between Vitamin D deficiency and fibromyalgia, so make sure you are getting enough, particularly during the winter. 
• D-ribose helps relieve pain and depression and can prevent insomnia in fibromyalgia patients.

2 – Herbal supplements

• One promising study on Ginseng found that it helped to relieve fibromyalgia pain and insomnia.
• Curcumin, a component of turmeric, has anti-inflammatory properties that can also help to relieve pain associated with fibromyalgia.
• Some patients experience an improvement in mood with the use of St. John’s Wort.

3 – Acupuncture

Acupuncture can help increase blood flow to the affected areas, helping to reduce pain and tension. It may also boost production of endorphins, which can have a positive impact on mood.

4 – Exercise

When you’re tired and sore, exercise may feel like the last thing you want to do, but numerous studies have linked exercise with good outcomes for people with fibromyalgia. Low intensity exercise, massage and stretching are good for your muscle tension. Yoga has been found to be especially useful in easing both physical and psychological symptoms. Other effective activities include walking, any exercise in water, and strength training. Be sure to always work with a professional trainer to get acquainted with strength work, preferably one who has treated fibromyalgia patients before.

Remember that consistency is more important than intensity. Don’t push yourself, small amounts of exercise help but you don’t want to overdo it and cause more pain.

5 – Diet

Many patients find an anti-inflammatory diet helps ease their symptoms. In particular, a diet that is low in FODMAPs is often effective. FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols, but in simpler terms, FODMAPs are fermentable carbohydrates which may cause inflammation or digestive upsets in people who don’t have enough of certain gut bacteria to process these types of foods.

Common high-FODMAP foods include:

• Wheat
• Onions
• Garlic
• Beans
• Many fruits, including apples, figs, mangos, peaches, and nectarines, are high in FODMAPs, and should be avoided.
• Some vegetables, particularly asparagus, brussels sprouts, and cauliflower.
• Many sweeteners, particularly honey, high-fructose corn syrup, and agave nectar.
• Dairy products that contain lactose.

As you can see, FODMAPs are found in a lot of foods, so it’s important to ensure you’re getting enough nutrients by swapping for nutritious foods low in FODMAPs. The goal isn’t to eliminate FODMAPs forever, but to find an amount that works for you. Working with a nutrition educated Functional medicine physician is invaluable support if you are having a problem with your digestion. Also for assessing the energy storehouses in your muscles called ‘mitochondria’ matters and reducing inflammation in the body.

Implementing these lifestyle changes can reduce the debilitating symptoms of fibromyalgia and restore your quality of life. Starting a new diet or supplement regime without support is not recommended. If you’d like some help with specific elements, or just want support in the process, give us a call.

References:

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