Sleep Quality Matters

The quality of your sleep affects your attention span, your cognitive acuity and even your mood. That means that your ability to think clearly, regulate your emotions, and find joy in life is directly linked to how well you are sleeping at night.

And it’s not only your brain that’s affected, your body has many functions that rely on you getting regular deep sleep on a physiological level. Inadequate sleep can interrupt detoxing functions, disrupt hormones and contribute to a roster of health problems.

Sleep Quantity Matters Too – How Many Hours Do You Sleep?

Research has taught us that the average person needs a minimum of seven hours of quality sleep per night for their physiological functions and brain to function optimally, and that needs to be happening on a regular basis. It has also shown us that not everyone is getting nearly that amount of sleep, and many people don’t realize there is a huge connection between their sleep patterns and their health.

Modern Life is Creating Sleep Deficits

Why does this happen? Why are so many people unaware of their accumulating sleep deficits? Modern work demands, the increasing rarity of work/life balance, and the emergence of ‘toxic productivity’’ often celebrate our ability to get much done on little sleep. We are expected to do more on less rest, and sometimes that is to the detriment of our physical and physiological health.

Despite this, there is much you can do to improve the quality of your sleep and your health.

Why Am I Not Sleeping Properly?

While having a poor night’s sleep isn’t fun for anyone, it generally isn’t a reason for concern. We all experience it from time to time and our bodies are usually able to bounce back the following day after a decent night’s sleep. Not sleeping well does become an issue, however, if waking up tired every morning becomes the norm.

Insomnia

Insomnia is characterized by the inability to attain a good night’s sleep despite having the opportunity and environment to do so, with negative next-day consequences. In short, you sleep poorly, wake up tired or exhausted, and your next day is miserable because you don’t have the capacity to navigate it well.  Insomnia is the most common sleep disorder, affecting approximately one-third of all adults. 

Insomnia can take several forms:

1. A high-sugar snack is eaten (candy bar, pastry, sweet cereal)
2. Blood sugar levels rise fast, causing the pancreas to send out an emergency flood of insulin to move that glucose out of the blood and into the muscles.
3. Blood glucose drops fast due to the flood of insulin, making you feel hungry again, with a particular craving for a sweet treat .
4. You reach for another high-sugar snack to feed the craving, inadvertently starting the roller coaster ride all over again.
5. High insulin inhibits melatonin production.
6. You have chronic adrenal dysfunction leading to high evening cortisol levels.
7. High cortisol levels inhibit anti-duretic hormone that can lead to needing to urinate throughout the night, disrupting sleep.
8. You stay on your devices within an hour of bedtime (even two hours before can be disruptive) which raises cortisol and lowers melatonin.
9. Doing high energy exercise within 3-4 hours before bedtime. (Notice how this affects you individually)

Insomnia Symptoms

You know you are experiencing insomnia when you experience any combination of the following:

Underlying Reasons You May Be Suffering From Insomnia

Stress

Despite insomnia being rather common, what causes it can differ greatly from person to person. Several factors can trigger it, with stress being one of the most common causes of insomnia whether it comes from a specific incident or ongoing stressors such as grief or work-related issues.

Poor sleep hygiene is a common problem, meaning, for example, not getting off of devices and screens (Television included) within 1-2 hours before bed-time. Also included:

• • Exercising too close to bedtime or having high intensity lighting on in the home at night after dark.
  • Having stressful conversations before bed-time.
  • Having the last meal and liquids should be consumed 2-3 hours before bed-time.
  • Avoiding caffeine after 2pm is recommended for good sleep hygiene..

Trauma

Physical and/or physiological trauma caused by one or a series of events can cause chronic insomnia despite feeling as though you have moved past it. Sometimes a past traumatic experience affects us more deeply than previously thought and needs to be addressed by getting the right professional help.

Health Issues

Chronic pain, nightly sleep apnea, regular allergies, and ongoing digestive issues or acid reflux can cause discomfort, making it hard to fall asleep and stay asleep – thereby disrupting your body’s natural sleep cycles. External issues such as disruptive noise, an uncomfortable mattress or pillow, invasive light through the window or from electronics, and temperature fluctuations can contribute to the same difficulties in falling and staying asleep. Certain medication side effects may also be factors, such as antihypertensives, hormonal medications, respiratory medications

Hormones

As women go through perimenopause, estrogen, progesterone, and testosterone all drop which can cause well-known symptoms such as hot flashes, mood changes and fatigue. These symptoms can mean interrupted or poor quality sleep. Estrogen can affect the body’s magnesium levels, a mineral that actively helps muscles relax. As estrogen levels drop, this can lead to restless, twitchy legs at night and even muscle cramps.

Men’s hormones are also affected by getting older, with lower testosterone levels being linked to similar sleep issues to those women face. When testosterone starts to drop, so do levels of feel-good neurotransmitters dopamine and serotonin, adding stress and anxiety into the mix.

Blood Glucose Levels

Fluctuating blood glucose levels and reduced insulin sensitivity become more common as we get older, and this is all the more marked in women going through the sudden hormonal disruptions associated with perimenopause. High blood sugar levels can make you feel too warm or irritable and unsettled, leading to difficulty falling and staying asleep.

Alcohol disrupts liver function and disturbs sleep, particularly after menopause. It is important to check your blood glucose levels regularly as you mature in years, as the risk of developing diabetes increases. If you can’t fall asleep due to feeling hot and bothered after dinner, talk to your healthcare practitioner about a glucose test.

Top Ways To Improve Sleep

Whatever the reasons for your insomnia, there is a lot you can do to help bring back some balance to your body and regain a more regular, restful night’s sleep.

Good Sleep Habits

We recommend practicing good sleep hygiene to ensure lasting and restful sleep. Sleep hygiene is the accumulation of regular practices that promote great sleep where you wake up feeling refreshed every morning.

Adopt the following to get a good night’s sleep:

Bedtime Sleep Hygiene

• • Create a relaxing nightly routine that works for your lifestyle and stick to it (i.e. a warm bath or relaxing music)
  • Go to bed at the same time every night
  • Keep your bedroom quiet, dark and cool
  • No screen time for at least one hour before bed
  • Go to sleep on an empty stomach
  • Don’t “try” to sleep

Daytime Sleep Hygiene

• • Wake up at the same time every day
  • Avoid stimulants (caffeine, nicotine) after 2:00 pm
  • Limit your alcohol intake
  • Avoid taking naps longer than 20 minutes
  • Refrain from using your bed and/or bedroom for activities such as reading, working, or watching TV

Daily Lifestyle Habits for Optimal Sleep

1. 1. Exercise – Enjoy a minimum of 30-minutes of moderate daily exercise
   2. Supplements – Recommended for short-term use only, you can talk to your healthcare practitioner about whether magnesium, valerian root, ashwagandha,  5-HTP (5-hydroxytryptophan) or melatonin are appropriate for you. It depends on your history.
   3. Guided imagery, mindfulness meditation, progressive muscle relaxation, and breathing exercises
   4. Journaling
   5. Acupressure & acupuncture
   6. Cognitive Behavioral Therapy (CBT) – CBT is effective for chronic insomnia or insomnia caused by trauma. Speak to your health practitioner to find out more.
   7. Balance your hormones – hormone imbalances are common culprits when it comes to the quality of your sleep, and the quality of your sleep affects your hormone balance. Working with an Integrative/Functional Medicine practitioner allows you to uncover what’s really going on through thorough laboratory testing, and find a plan that works best for you.

We Can Help

If you have given it your best effort and are still not getting the restful sleep you need, We can help. As an Integrative/Functional Medicine Physician, together we can analyze what’s keeping you up at night and create a lifestyle plan to help improve the quality of your sleeping and waking hours.  Book an appointment with us, and together we can move forward.

To learn more and to schedule a Free Discovery Call Consultation, visit our website HERE

Here’s to Great Sleep!

Valencia Ray, MD

References

Buysse DJ. Insomnia. JAMA. 2013;309(7):706-716. doi:10.1001/jama.2013.193

Cirelli C, Tononi G. The Sleeping Brain. Cerebrum. 2017;2017:cer-07-17. Published 2017 May 1.

Kaur H, Spurling BC, Bollu PC. Chronic Insomnia. [Updated 2020 Nov 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-.

Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844. doi: 10.5665/sleep.4716

Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018;43(12):758-763.

The post The Real Reasons You Are Not Sleeping Well appeared first on Valencia Ray, MD.

Thankfully, lifestyle factors such as diet and exercise play a big role in helping to bring balance back to your blood sugar levels. Prevention is key, and living a preventive lifestyle is perhaps the single most important action we can all take to help reduce the risk of future chronic disease.

Diabetes Types 1 and 2 – What is The Difference?

Type 1 Diabetes

Previously known as insulin-dependent or juvenile diabetes, Type 1 Diabetes is an auto-immune condition in which the body’s immune system attacks the pancreas, preventing it from producing enough insulin. The resulting high blood sugar can damage the blood vessels and lead to serious health problems. Close monitoring and lifelong insulin therapy are necessary.

Type 2 Diabetes

Considered a lifestyle disease, Type 2 – aka adult-onset or non-insulin-dependent diabetes – can develop after several years of imbalanced blood sugar levels causing the body to develop a resistance to insulin. When the cells stop responding to insulin they can’t easily take up glucose from your blood. As a result, the pancreas produces more insulin to force the cells to take up the glucose, until it eventually can’t keep up.

Type 2 diabetes becomes more common as we get older, and is particularly prevalent after 45 years of age. Sadly, we are now seeing Type 2 diabetes in younger people than ever before. Lifestyle factors have a great impact on the severity of Type 2 diabetes symptoms, and insulin is not always needed if patients are able to keep their levels under control.

The Blood Sugar Roller Coaster

Blood glucose highs and lows aren’t only for people with diabetes. In fact, our glucose levels fluctuate throughout the day as we eat. Our body takes care of blood sugar levels by storing the glucose in our cells to be used as energy.

When we eat a healthy, whole foods diet that is low in sugar and contains plenty of fiber, it is relatively easy to stay satiated and resist temptation. But once we start to rely on sugar and coffee as a way to make it through the afternoon, we quickly run into problems.

If you are someone who gets “hangry”, the following description of Reactive Hypoglycemia won’t come as a surprise:

Reactive Hypoglycemia

1. A high-sugar snack is eaten (candy bar, pastry, sweet cereal)
2. Blood sugar levels rise fast, causing the pancreas to send out an emergency flood of insulin to move that glucose out of the blood and into the muscles.
3. Blood glucose drops fast due to the flood of insulin, making you feel hungry again, with a particular craving for a sweet treat .
4. You reach for another high-sugar snack to feed the craving, inadvertently starting the roller coaster ride all over again.

The Role of Coffee

Coffee can work in a similar way to a sugary snack in that caffeine intake increases the stress hormone cortisol. When cortisol floods the body, the pancreas is triggered to produce insulin which quickly brings your blood sugar down, triggering snack cravings.

In studies caffeine has been shown to increase insulin levels and reduce insulin sensitivity, making that afternoon coffee, even without the accompanying sweet treat, ill advised if you are watching your insulin.

Tell-Tale Signs of a Blood Sugar imbalance

Some common symptoms that are often blamed on stress or aging may in fact be due to long term issues with high blood sugar. These include:

Mood Swings

Do you regularly “crash” after a carb-heavy meal or sweet snack? Do you feel shaky, irritable and “hangry” when you haven’t eaten in a while? Mood swings, including bursts of energy followed by rapidly depleted energy, are often in response to wide fluctuations in blood sugar.

Carb Cravings

Another frustrating irony is that high blood sugar leads to cravings for more carb-heavy and sugary foods, further adding to the cycle of insulin.

An “Abdominal Apron” of belly fat

When your body senses high glucose levels, it secretes more insulin in an attempt to trigger your cells to absorb the excess glucose. However, insulin also encourages fat storage, especially around the belly.

Hormone Imbalance

Healthy female hormones and blood sugar are intricately interconnected. Excess insulin causes the body to produce increased amounts of testosterone, and belly fat tissue converts this excess testosterone into estrogen. This scenario can lead to an imbalance between estrogen and progesterone that can bring on symptoms such as anxiety, depression, insomnia, fertility issues, and more.

Lifestyle Factors to Help Support Your Blood Sugar Levels

As mentioned, blood sugar highs and lows and the risk of type 2 diabetes are very much related to lifestyle, and certain lifestyle choices can greatly impact how well your body manages blood glucose. Here are my top tips for taming your blood sugar:

Eat to Improve Insulin Sensitivity

More Fiber

With its many health benefits for the gut and digestion, fiber intake has been linked to increased insulin sensitivity. Including foods with a high fiber content in all meals can help to reduce how high blood sugar spikes. Soluble fiber, which is found in foods like oats, beans and many berries, is the most effective.

Leafy Greens

Spinach, kale, broccoli and cauliflower have been researched for their role in helping reduce the risk of type 2 diabetes, likely because of their fiber and high concentrations of minerals as well as antioxidant polyphenols and vitamin C.

Low Glycemic Foods

The glycemic index (GI) was developed to measure a food’s impact on blood sugar. The higher the food is found on the index the faster it spikes blood sugar, while the foods found on the lower end of the glycemic index are more slowly digested and absorbed. Note that the glycemic index only applies to foods that contain carbohydrates. A number of studies have found that following a low glycemic diet can reduce the risk of developing type 2 diabetes.

Following a low glycemic diet doesn’t have to be difficult, and lists are readily found on Google. Try swapping high-GI white bread for a lower-GI choice like cauliflower spreads or breads made with almond, cassava and coconut flour (all naturally gluten-free). When it comes to fruit, stick to berries, apples, cherries and grapefruit over tropical fruits like mangoes, pineapple, and bananas.

Remember that Drinks Have a Big Impact

Sweet beverages can contain a surprising amount of sugar, and one study found that people who drank at least one sweet drink a day had a 26 percent higher chance of developing diabetes!

Juice

Fruits are naturally high in sugar, and by juicing them you may find yourself knocking back multiple servings in one go, guaranteeing a sugar spike (that’s even the case when it comes to unsweetened fruit juice). If you are looking to add a healthy juice to your diet, focus on those exclusively from vegetables such as carrots, beets, celery and kale.

Smoothies

Blending fruit into a smoothie means you keep the fiber which is good, however it is easy to overdo the sugar content. Try reducing the sweet ingredients (ie limit yourself to ½ a banana) and give alternatives such as avocado and nut butters a try. These higher fat ingredients help to increase satiety so a smaller smoothie is often enough.

Tea & Coffee

We have discussed the impact coffee can have on blood sugar and insulin levels. It is a good idea to keep coffee to a minimum, instead choosing a herbal tea such as rooibos or peppermint, or a coffee replacement with dandelion or chicory in the afternoon.

Water

When it comes to managing blood sugar, let’s not forget about the importance of fresh, filtered water. It helps you to stay hydrated, keeps your digestion moving and your cells healthy, and is vital for intercellular communication. Not to mention that water has been labelled as “the biggest catalyst for weight loss”.

Get a Good Night’s Sleep

High blood glucose levels can seriously impair your ability to get a good night’s sleep, but that sleep is in itself a vital component when it comes to managing your blood sugar. In fact, sleep deprivation has often been tagged as a risk factor for pre-diabetes. Practice good sleep hygiene, including turning off all devices an hour before bed, sleeping in a cool, dark room and limiting drinks of any kind before bedtime by ideally two hours.

Become Purposeful About Exercise

Exercise helps maintain healthy blood sugar levels by increasing insulin sensitivity and making your muscles more efficient at glucose absorption. Studies suggest high-intensity interval training is the most effective at burning sugar, but any form of cardio that you can maintain over the long haul, along with some resistance training, is an excellent and sustainable approach. Yoga and Pilates have a good mix of strength, cardio and relaxation and have been researched for their positive impact on stabilizing blood sugar in diabetes patients.

Taking a walk around the block after dinner each night is an excellent habit which allows your body to burn off some glucose so that you sleep better – and as controversial as it may be in some families, being the one who does the dishes and tidies up before bed can be just as effective.

Supplements To Help Support Healthy Blood Glucose Levels

It is important to always work with a healthcare practitioner when considering supplements, since many factors must be considered to determine what is right for you. The following supplements have been researched for their help with blood glucose levels:

Berberine

This supplement derived from a group of berries is emerging as a metabolic disease and weight loss superstar. It is being researched for its action on several main drivers of chronic disease:

· Lowering blood sugar and bad cholesterol (LDL) as effectively as commonly prescribed medications.
· Reducing blood fats (triglycerides) and blood pressure.
· Reducing insulin resistance and inflammation.
· Balancing metabolic hormones and the microbiome.
· Supporting a healthy metabolism by stimulating a major metabolic regulator (AMPK)
· Promoting weight loss, lowering BMI and waist size

Check with your health practitioner before taking Berberine as it can cause digestive upset.

Cinnamon

Often seen as just a culinary spice, cinnamon has been researched for its ability to improve cellular response to insulin, helping test subjects with diabetes and insulin resistance reduce their fasting blood glucose levels by approximately 10%. The most effective form to take is an extract of Ceylon cinnamon.

Talk to your health practitioner about the appropriate dosage for you.

Vitamin D

A deficiency in vitamin D is very common, and problematic. The body makes vitamin D when we go outside in the sun, however even the sunshine states post an alarming 40% rate of vitamin D deficiency. Your ability to breakdown, digest and absorb fat affects vitamin D levels also.

Not only is this fat-soluble vitamin crucial for supporting the immune system, it has also been shown to improve the function of pancreatic cells that make insulin and increase your body’s responsiveness to insulin.

Talk to your practitioner about testing your vitamin D level so that you have a better idea of how much your body needs.

The complications that arise when we don’t properly manage our blood glucose over time are serious. They can include heart, blood vessel and nerve damage, kidney disease, and eye damage. However, taking charge of the necessary lifestyle factors can give great results in a short amount of time.

If you are ready to understand your blood sugar levels better, give us a call and let us support you as you take charge of your future health.

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

Be well,

Valencia Ray, MD

References

Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi: 10.3109/10408363.2015.1084990. Epub 2015 Sep 17. PMID: 26376619; PMCID: PMC4822166.

Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-122. doi:10.2147/DMSO.S29222

Colberg SR, Sigal RJ, Fernhall B, et al. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Diabetes Care. 2010;33(12):e147-e167. doi:10.2337/dc10-9990

Chen C, Zeng Y, Xu J, et al. Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Exp Ther Med. 2016;12(2):1232-1242. doi:10.3892/etm.2016.3377

Vega-López S, Venn BJ, Slavin JL. Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients. 2018;10(10):1361. Published 2018 Sep 22. doi:10.3390/nu10101361

Bhupathiraju SN, Tobias DK, Malik VS, et al. Glycemic index, glycemic load, and risk of type 2 diabetes: results from 3 large US cohorts and an updated meta-analysis. Am J Clin Nutr. 2014;100(1):218-232. doi:10.3945/ajcn.113.079533

Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes, A meta-analysis Vasanti S. Malik, SCD, Barry M. Popkin, PHD, George A. Bray, MD,, Jean-Pierre Després, PHD, Walter C. Willett, MD, DRPH, and Frank B. Hu, MD, PHD, Diabetes Care 2010 Nov; 33(11): 2477-2483. https://doi.org/10.2337/dc10-1079

The InterAct consortium. Consumption of sweet beverages and type 2 diabetes incidence in European adults: results from EPIC-InterAct. Diabetologia 56, 1520–1530 (2013).

Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-AnalysisRobert W. Allen, Emmanuelle Schwartzman, William L. Baker, Craig I. Coleman and Olivia J. Phung, The Annals of Family Medicine September 2013, 11 (5) 452-459; DOI: https://doi.org/10.1370/afm.1517

James W. Daily, Mini Yang, Da Sol Kim, Sunmin Park, Efficacy of ginger for treating Type 2 diabetes: A systematic review and meta-analysis of randomized clinical trials, Journal of Ethnic Foods, Volume 2, Issue 1, 2015, Pages 36-43, ISSN 2352-6181, https://doi.org/10.1016/j.jef.2015.02.007.

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The onset of COVID-19 changed the world’s daily hygiene practices in ways we have never seen before. From regularly wearing masks in public to practicing consistent “social distancing” to slathering our hands with sanitizer throughout the day. Ironically, we’re now at a stage where scientists are questioning the long-term effects of these practices on the immune system.

Long-term immunity is built as the immune system becomes stronger by reacting to bacteria, fungi, parasites, and viruses that pose a threat to our health. By severely restricting our exposure to these microbes by regularly sanitizing our environment, we risk the lack of creating our usual natural immunity to common bacteria and viruses.

Emotions also have a profound impact on our immunity. Loneliness, stress (particularly chronic stress), and depression can lower our resilience to these same microbes. The lifestyle changes, isolation, and financial insecurity of this situation have not only affected our daily lives, but they have also impacted our immunity and overall health.

Supporting our natural immunity needs to be at the top of our minds right now as we prepare for the cold and flu season, along with the ongoing threats. By focusing on what we can control (i.e., being in top physical condition with sharp mental health), we can maintain a strong first line of defense during these challenging times.

Lifestyle Habits that Support a Healthy Immune System

When it comes to strengthening and supporting a healthy immune system, aim for improvement, not perfection. Trying to achieve perfectionism at a time like this will only create more stress, which (as we know) directly and negatively impacts immunity. So be kind to yourself and try one or more of our lifestyle recommendations at a pace that works for you.

1. Practice Hand Hygiene

Continue to regularly wash your hands properly to prevent spreading germs. Regular handwashing with natural soap and water when leaving and entering your home or workplace is a great primary strategy when it comes to protecting yourself and your family from contracting a seasonal illness or Covid-19 infection, and no harsh chemicals are necessary. Hand sanitizer is meant to be your back up on occasion, and it shouldn’t replace normal handwashing when available.

2. Practice Mindfulness Meditation

Focusing on the present moment can greatly reduce the stress that threatens immunity. There are many free online resources and guided meditations that can help you get started. A simple practice you can start today is to concentrate on your breath for 5 minutes each day upon waking; this is a form of mindfulness meditation. Also taking 2-5 minutes breaks, breathing slowing and deeply into your nose, and out of your mouth to a count of four or five can help release tension.

3. Get The Sleep You Need

Sleep is paramount to maintaining a healthy immune system, as the body performs many of its maintenance functions in the sleep cycle. Aim to get a minimum of 7 hours of quality sleep each night. We recommend starting the practice of good sleep hygiene by going to bed at the same time every day, avoiding any screen time 1 hour before bed, and sleeping in a cool, dark, quiet room.

4. Stay Active

Regular physical activity greatly helps to reduce stress and increases blood flow. In fact, a 2019 study showed how exercise mobilizes immune cells throughout the body to fight invading pathogens and reduce inflammation. Exercise also helps slow the effects of aging to keep the immune system strong. Aim to get at least 30 minutes of daily, moderate exercise to give your immune system the support it deserves. Going for a walk, a jog, or a bike ride, performing light strength training, or working out with an online fitness video are all great ways to stay active.

5. Stay Hydrated

Staying hydrated is extremely beneficial, yet all too often it is overlooked. Water is the vehicle that assists vitamins to move between cells and helps those cells to detoxify while you sleep. Filtered water flushes all the bad stuff out of your lymphatic and urinary systems. Being properly hydrated helps your immune system and strengthens your body’s main germ barrier — your skin, while helping to build strong hair and muscles. Aim to drink at least eight to ten 8-oz glasses of clean, fresh, preferably filtered water every day. If you aren’t a fan of water, then try adding a bit of lemon or lime, or both, which have immune-supportive and detoxifying properties in addition to being quite tasty.

6. Eat Foods that Your Body Needs

Providing our bodies with the vitamins, minerals, and enzymes that our cells need daily helps to keep inflammation at bay and supports our immunity. Eat a wide variety of fruits, vegetables, lean proteins, and whole grains. Eat fermented foods, too, as they are rich in probiotics and enzymes that enhance gut health, which in turn supports healthy immunity. Limit processed foods (or ideally, eliminate them altogether). This includes refined sugar, sulfates, and foods laden with chemical additives and low-quality oils, in addition to avoiding alcohol.

7. Do Something You Love

The ‘off the cuff’ recommendations (meaning unprecedented and not based upon significant proven evidence) for how we should behave with other people (distancing) as well as stress provoking ‘rules’ has caused a shift in what our daily lives look like. Added responsibilities have been placed on individuals, as we try to manage the hurdles these recent changes have brought to our lives. Despite this, finding something you love to do, and dedicating time to it every week, or even every day, can help you add more joy to your life. Studies show that smiling can activate the release of neuropeptides that help fight off stress. Making the conscious intent to do something you love and committing to it can greatly reduce stress and release those feel-good immune-supporting endorphins.

Supplements that Support Immune Health

The following supplements support a healthy immune system. Aim to buy the best quality supplements you can afford. When in doubt, speak with a functional medicine provider to help you assess which supplements are best for you.

1.    Probiotics

Probiotics contribute to healthy gut flora, which is paramount to good health, especially when you consider that 70% of the immune system is housed in the gut, and the mucous membrane of the digestive system is one of the main barriers we have against pathogens. You can directly help to create an environment in your body that soothes inflammation and fights infection for optimal digestive function maintenance by supporting your gut flora and following a healthy diet.

2.    Vitamin D

Research has shown that adequate vitamin D levels are crucial to good health. Vitamin D plays many roles in the body. Vitamin D supports the immune system, promotes a healthy inflammatory response, and supports a healthy mood. The prevalence of vitamin D deficiency is known to occur in individuals with autoimmune disease, and more than half of North Americans don’t get enough vitamin D. Extended time indoors, lack of sunlight and an imbalanced diet can all contribute to vitamin D deficiencies in which supplementation is highly recommended. Once caveat is to make sure that you are also including a quality vitamin K2-7 with high levels of vitamin D supplementation.

3.    Vitamin C

Vitamin C is an essential nutrient, meaning that the body is not able to create it, and it must come from the diet. It is a powerful antioxidant, helping to protect cells from damaging free radicals.

4.    Zinc

Zinc is a mineral that plays many roles in supporting immune health and function.

5.    Garlic

Garlic is a pungent culinary herb, and its use in supporting the immune system is honored by time and science alike. Although eating garlic every day in the amounts needed to have a noticeable effect on immune health may not be realistic (think nose clip), taking an odorless supplement can be an effective measure.

6.    Elderberry

Elderberry, particularly elderberry syrup, is a potent herbal remedy that supports immune function. Elderberry isn’t meant to be taken daily as a supplement. Rather its properties are most supportive when taken only when needed and as soon as possible at the first sign of feeling run down due to occasional stress. This is also true for Echinacea.

You’ve Got This!

Staying on top of immune health is extra important. By being proactive and taking the precautionary measures that help to protect and support your healthy immune system, you can be prepared.

If you are feeling run down and would like to discuss a tailored action plan to help keep your body functioning at its best, give us a call, we can help.

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

Be well,

Valencia Ray, MD

References

1. Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886. doi:10.2310/JIM.0b013e31821b8755.
   
2. Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211. doi:10.3390/nu9111211.
3. 2020-2021 Flu Season Summary. Centers for Disease Control and Prevention. Updated October 25, 2021. https://www.cdc.gov/flu/season/faq-flu-season-2020-2021.htm. Accessed December 17, 2017.
4. Finlay BB, Amato KR, Azad M, et al. The hygiene hypothesis, the COVID pandemic, and consequences for the human microbiome. [Erratum in: Proc Natl Acad Sci U S A. 2021;118(11):e2102333118]. Proc Natl Acad Sci U S A. 2021;118(6):e2010217118. doi:10.1073/pnas.2010217118.
5. Firth J, Gangwisch JE, Borisini A, Wootton RE, Mayer EA. Food and mood: how do diet and nutrition affect mental wellbeing? [published correction appears in BMJ. 2020; 371:m4269]. BMJ. 2020;369:m2382. doi:10.1136/bmj.m2382.
6. Cole SW, Capitanio JP, Chun K, Arevalo JMG, Ma J, Cacioppo JT. Myeloid. Proc Natl Acad Sci U S A. 2015;112(49):15142-15147. doi:10.1073/pnas.1514249112.
7. The hygiene hypothesis, the COVID pandemic, and consequences for the human microbiome. Proc Natl Acad Sci U S A. 2021;118(6):e2010217118. doi:10.1073/pnas.2010217118.
8. Saper RB, Rash R. Zinc: an essential micronutrient. Am Fam Physician. 2009;79(9):768-772. https://pubmed.ncbi.nlm.nih.gov/20141096/.
9. ​​Seaward BL. Managing Stress: Principles and Strategies for Health and Well-Being. Sudbury, MA: Jones and Bartlett; 2009:258.

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Our Brain is of Course, a Valuable Organ

A healthy brain is crucial when it comes to our overall health, well-being, and lifestyle. And…so is our heart (and feelings). These two together are the command centers for the nervous system and underlies our ability to communicate, remember, solve problems, make decisions and live a long and full life. A healthy brain (which includes our right-brain hemisphere and emotions, so this is not just about the left-brain intellect) helps us with cognition and emotional regulation in the present, in addition to assisting in staving off functional decline as we age.

However, Brain Health is in Decline

An estimated 6.2 million Americans age 65 and older are living with Alzheimer’s dementia in 2021. By 2050, the Alzheimer’s Association estimates that number may grow to 12.7 million unless something changes drastically. And while research is still evolving, evidence is strong that people can reduce their risk of cognitive decline by making key lifestyle changes.

We know that exercise helps to improve our physical health, so what does it take to keep our brain healthy, give it a strengthening workout and boost our cognitive skills? We also know that hormone balance, sleep, and inflammation also plays a pivotal role in brain health, let’s not forget these also.

4 Tips for a Healthier Brain

1 – Reduce your Stress

While momentary stress doesn’t present a problem to brain health, continued stress that is endured for long periods of time does. Long-term stress interferes with cognition, memory, attention and contributes to conditions such as anxiety and depression. It also wrecks havoc on our hormones, adrenal system and blood sugar control, sleep and inflammation. This all can contribute to the over-stimulation of the amygdala, which regulates our fight or flight response – a normal response to stressful events that is designed to be temporary.

Research has shown us that long-term, chronic stress has a shrinking effect on the prefrontal cortex, the area of the brain responsible for memory and learning. It has also established a connection between long-term stress and cognitive decline as we age, including contributing to the likelihood of developing Alzhiemer’s disease and dementia – that is on top of the known ill effects of chronic stress on sleep patterns, inflammation and heart health.

This is why it is important to also understand our ‘parasympathetic’ nervous system that counter-balances the sympathetic, ‘fight-flight-freeze’ system. We need to consciously learn how to have greater access to our healing parasympathetic system to help us with stress.

Adapt With Stress-Reduction Strategies

Needless to say, while we can’t always control what happens to us, learning stress reduction strategies will help us live happier and better lives, while contributing to our brain health and cognitive function into old age. Here are some key practices:

• Mindfulness
• Meditation
• Qigong
• Tai Chi
• Yoga
• Guided Imagery
• Progressive Muscle Relaxation
• Journaling
• Acupressure
• Regular physical activity
• Connecting with supportive people
• Speaking with a therapist / finding professional help
• Doing something you love
• Spending time in nature
• Learning how to ‘make friends’ with feelings to develop emotional resilience (these are skill sets!)

2 – Eat the Right Foods

Ninety percent of the body’s serotonin is made by the bacteria in the gut. Serotonin is the main hormone that ensures our moods are balanced and we experience feelings of well-being, calmness, and happiness. Having low levels of serotonin contributes to developing chronic conditions such as anxiety and depression, which can have long-term effects on our brain health.  It can also affect our melatonin levels and sleep as well as sugar cravings. Thus, it’s imperative to keep our serotonin production optimal. This can be achieved by maintaining our microbiome, aka improving our gut health and digestion.

Best Practices for a Healthier Microbiome:

• Avoiding packaged and processed foods
• Avoiding foods high in refined sugar
• Avoiding foods fried in vegetable and canola oil and using a healthier alternative such as olive oil 
• Avoid alcohol
• Drinking plenty of filtered water
• Eating a diet rich in an assortment of different colored fruits and organic vegetables when possible (Mostly low-glycemic fruits)
  
• Reducing red meat intake (avoiding meats that are grain-fed and opting instead for organic, grass-fed in general)
  
• Eating enough fiber and avoiding most grains, especially gluten filled, GMO, and processed grains
  
• Increasing consumption of fermented foods such as kefir, kimchi, sauerkraut, Kombucha, and yogurt – in moderation
  

Supplements that Support the Brain

While the diet should be able to support optimal brain health, the truth is that many of us do not consume enough of some nutrients, or are not able to absorb as much as we should from our food. The following supplements have been researched for their supportive effects on the brain. Always talk to your healthcare practitioner before taking any nutritional supplement.

• Anti-inflammatory herbs such as turmeric (aka curcumin) help to reduce inflammation in the brain
• Amino acids such as (Pharma)-GABA, helps calm the brain, reduce mental stress and facilitate good sleep patterns
• A good quality probiotic can help support the gut as it manufactures serotonin
• Oils high in omega-3 fatty acids such as fish oil, and fresh ground flax seed and grass-fed ghee butter help provide the building blocks for healthy brain cells
• B vitamins and natural folate help in the production of neurotransmitters
• Vitamin D with vitamin K2-7 is particularly important during the dark winter months. One study found that people with low levels of Vitamin D have twice the risk of developing Alzheimer’s
  
• Vitamin D is also important for immune, hormone, liver function and a variety of other important health functions

3 – Sleep Well and Get Plenty of it

Good sleep hygiene is crucial to maintaining good brain health. On average, you need a minimum of seven hours of uninterrupted, quality sleep per night on a regular basis. If you fail to meet these requirements, over time your brain’s ability to think clearly, regulate your emotions, manage stress, and balance your hormonal function can be impaired. 

Fostering Healthy Sleep Habits

Here are our recommendations for healthy practices that promote great sleep – so that you wake up feeling refreshed every morning:

• Creating a relaxing bedtime ritual and committing to it (i.e. meditation or a hot shower)
• Going to bed at the same time every night
• Keeping your bedroom dark, quiet, cool and comfortable
• Limiting screen time before bed / no screen time for at least an hour before your bedtime ritual
• Waking up at the same time every day, including on weekends
• Avoiding caffeine after 2:00 pm
• Avoiding naps (can be okay if really short, like 20-minutes)
  
• Avoiding late-night meals

4 – Stay Mentally Active

Treat your brain like any other muscle, use it to not lose it.  Often life becomes habitual and this affects our cognition. It’s important to regularly challenge your brain and keep it stimulated daily to help prevent cognitive decline and reduce the risk of dementia later in life. 

Brain-Stimulating Habits

Here are some activities to consider integrating into your daily practice. Ideally, choose more than one and switch up your practice often:

• Play strategy games
• Do crossword puzzles, word games, or Sudoku
• Learn a new skill such as a musical instrument or craft
• Learn a new language
• Read a book
• Socialize and have stimulating conversations or friendly debates with a social group
• Watch funny movies and comics – laugh out loud!!!

I Am Here To Help

Developing a comprehensive wellness and nutrition plan that contributes to your brain health can be a daunting task. As a Functional Medicine practitioner, together we can create a lifestyle plan that will help support your brain health for years to come.  Book an appointment with me, and together we can move forward.

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

Be well,

Valencia Ray, MD

Resources & References

Bernstein, Rebecca. The Mind and Mental Health: How Stress Affects the Brain. Touro University Worldwide. 2016

Bremner JD. Traumatic stress: effects on the brain. Dialogues Clin Neurosci. 2006;8(4):445-461. doi:10.31887/DCNS.2006.8.4/jbremner

Cirelli C, Tononi G. The Sleeping Brain. Cerebrum. 2017;2017:cer-07-17. Published 2017 May 1.

Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota’s effect on mental health: The gut-brain axis. Clin Pract. 2017;7(4):987. Published 2017 Sep 15. doi:10.4081/cp.2017.987

Evrensel A, Ceylan ME. The Gut-Brain Axis: The Missing Link in Depression. Clin Psychopharmacol Neurosci. 2015;13(3):239-244. doi:10.9758/cpn.2015.13.3.239

Scott, S.B., Graham-Engeland, J.E., Engeland, C.G. et al. The Effects of Stress on Cognitive Aging, Physiology and Emotion (ESCAPE) Project. BMC Psychiatry 15, 146 (2015). https://doi.org/10.1186/s12888-015-0497-7

Understanding the stress response. Harvard Health Publishing. 2020 https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018;43(12):758-763.

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The Prevalence of Digestive Issues

A 2013 study revealed that 74% of all participants had experienced digestive discomfort for six months or more, yet only 37% sought help from their doctor. Additionally, 56% of those who experienced discomfort didn’t seek medical help because they didn’t believe their symptoms required medical attention.

Ignoring the Signs

Ignoring digestive issues is a dangerous approach to take. Sometimes digestive distress is symptomatic of a deeper medical issue that requires medical attention. It is important to talk to your doctor if you experience ongoing or severe digestive symptoms to understand what is really going on and ensure it’s nothing serious.

What if it’s Nothing Serious?

The good news is that if a diagnosed digestive disease is not the reason for your symptoms, it’s often possible to get your digestion back on track by making a few targeted diet and lifestyle tweaks.

Good Digestion: It All Starts With Chewing Your Food

When your digestive system is acting up, the first step should always be to go back to the basics. Simple but effective, chewing your food properly supports the digestive process and makes nutrient absorption easier for your body. That is because chewing starts the digestive process. Mechanically, it breaks food into smaller pieces to increase its surface area so that your digestive enzymes can get to work more effectively. Chemically, chewing also triggers the production of saliva which contains the first enzyme in a cascade of different enzymes, each triggering the next to achieve complete digestion and absorption of nutrients from your food.

Eating too quickly, while distracted or on the go are often reasons we don’t chew our food well enough. It is more important than many of us realize to set aside ample time to enjoy your meals. If this is new for you, try scheduling meal times like any other priority to help fortify the habit in the beginning.

Digestive Health Tests Can Uncover Imbalances

Optimizing digestive health is an area where Functional medicine excels. We can run special laboratory tests to see what is really going on, even if your regular checkup did not give you a diagnosis of digestive disease. We have a full toolbox of strategies to evaluate your digestion and uncover issues that may be at the root of your symptoms, including:

• Stool testing to check your unique microbiome of bacteria and yeasts
• Testing for markers of inflammation
• Checking pancreatic enzyme levels
• Checking for food intolerances and immune markers, as well as celiac antibodies
• Testing for nutritional deficiencies, diabetes indicators, liver function, stress hormones and more.

4 Steps to Supporting Good Digestion

1 – Eat a Digestion-Focused Diet

What you eat matters. Nutrient dense, fiber-rich foods filled with enzymes help your meals move through your digestive system. We are spoiled for choice, and have a variety of vegetables, whole grains, beans, legumes, nuts, seeds and fruit available to us year round.

More Fiber

High Fiber foods absorb water and other fluids to form a gel-like substance that feeds the good bacteria in your digestive system and soothes the gut wall. This helps provide bulk, which eases the passing of waste through your system.

Fewer Irritants

Reducing sugar and caffeine also aids in the digestive process by reducing irritation that is often caused by gas and unfriendly bacteria – the bacteria that causes gas and cramping feeds off sugar and multiplies. Stevia is a good alternative to sugar and consider Rooibos tea to give you a bit of energy midday rather than that extra cup of coffee, as caffeine can be irritating to the digestive tract.

Probiotic Foods

Eating probiotic rich, fermented foods like unsweetened probiotic yogurt, kimchi, kefir, miso, and sauerkraut helps as well. Probiotics battle bad bacteria in your digestive system and lower the pH levels in the colon which supports your gut lining and aids in absorbing nutrients.

Healthy Fats

Lastly, fats encourage gallbladder function and thus support the absorption of minerals from your food. Healthy options including avocados, nuts, seeds and their oils as well as fatty fish are all great ways to support your digestive cascade while nourishing your body the right way. Organic ghee is a very healthy butter substitution. ‘Polyunsaturated vegetable oils’ are very inflammatory, even if ‘organic’. They are seed oils, and highly processed. These include sunflower, safflower and canola for example.

2 – Drink Plenty of Water

Dehydration and constipation go hand in hand. Water is needed to produce digestive enzymes, it helps move nutrients from your food into your cells, it supports your fiber intake by keeping soluble fiber hydrated and puffy so it can do its job of “sweeping” the digestive tract, and it is a crucial part of muscle movement – remember that your gut is a long tube made up of muscles that need to contract in a co-ordinated wave-like motion. Dehydration causes ‘hunger’ – did you know this? Drink 8-16 ounces of filtered water first and wait 30 minutes before running to the refrigerator for another snack – could save you from gaining extra weight!

3 – Reduce Stress at Mealtimes

In “fight or flight” mode the body redirects water from your digestive system to serve the immediate survival need, so high stress over time causes constipation and a host of digestive symptoms. Keeping stress low is particularly important during mealtimes as the body needs to be in a state of calm for digestion to occur at all. Slow down and take 3-deep belly inhales through your nose and exhale through your mouth for a count of five for inhale/exhales with a 2-count pause between breaths – can help your digestion!

Slow down and make a conscious effort to sit down at a table to eat your meal. Turn off any screens, and pay attention to the pleasure of good food, and if you’re lucky, good company. This will help put your body into “rest and digest” mode and enable the body to do what it needs to do next in the digestive cascade.

4 – Make Sure to Move

Digestive health pioneer Dr. Bernard Jensen famously said “After your meal, sit a while, then walk a mile.” Research has shown us that exercise can indeed improve the rate at which you digest food. It also burns excess glucose as energy in your blood. Gravity and movement stimulate peristalsis by helping to trigger various “fullness” receptors in your colon, which triggers healthy peristalsis to push your digested food through the digestive tract at a regular pace. Exercise is also a great stress reducer, which may explain how hearty your appetite for a healthy meal can be post-workout.

Helping Out Your Digestion with Supplements

Digestive Enzymes

For many of us these days, eating well, chewing well and relaxing are not quite enough to bring balance back. If meals still have you feeling overly full, your enzymes may need some support. Your healthcare practitioner can help you to find the right enzyme supplement for your symptoms. Alternatively, digestive enzymes can be found in papaya, fresh lemon, and Braggs Apple Cider Vinegar (these can stimulate bile liver support and some acidity) and their mild support may be enough.

Probiotics

The good bacteria in your digestive tract supports gut health by breaking down specific carbohydrates, soothing the gut wall and producing hormones such as serotonin, the “feel-good hormone”. Maintaining that microbiome is essential for avoiding digestive problems like gas, bloating, constipation, and diarrhea – and for mental health. 

A good quality probiotic supplement  can help replenish and balance your gut bacteria, and research suggests they can help support a healthy gut and digestion even with existing digestive problems. Make sure to get a recommendation from your healthcare practitioner as not all probiotic supplements are created equal. There is a lot of low quality product on the market.

I Am Here To Help

Don’t let poor digestion cramp your style! If you’re experiencing digestive distress, book an appointment with us/me/our clinic, and together I/we’ll get your digestion back on track. I’m/We’re here to help

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

You can connect with us in our private, free of charge Facebook Group, Vibrance and Vitality for Women 40+ HERE

Be well,

Valencia Ray, MD

Resources & References

AbbVie, (Nov. 6, 2013.)New Survey Reveals More than Half of Americans are Living with Gastrointestinal Symptoms and Not Seeking Care from a Doctor.

Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713.

Boekema PJ, Samsom M, van Berge Henegouwen GP, Smout AJ. Coffee and gastrointestinal function: facts and fiction. A review. Scand J Gastroenterol Suppl. 1999;230:35-9. doi: 10.1080/003655299750025525. PMID: 10499460.

Everhart JE, editor. The burden of digestive diseases in the United States. US Department of Health and Human Services, Public Health Service, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases. Washington, DC: US Government Printing Office, 2008; NIH Publication No. 09-6443.

Iorgulescu G. Saliva between normal and pathological. Important factors in determining systemic and oral health. J Med Life. 2009 Jul-Sep;2(3):303-7. PMID: 20112475; PMCID: PMC5052503.

McFarland LV. Use of probiotics to correct dysbiosis of normal microbiota following disease or disruptive events: a systematic review. BMJ Open. 2014 Aug 25;4(8):e005047. doi: 10.1136/bmjopen-2014-005047. PMID: 25157183; PMCID: PMC4156804.

Oettlé GJ. Effect of moderate exercise on bowel habit. Gut. 1991 Aug;32(8):941-4. doi: 10.1136/gut.32.8.941. PMID: 1885077; PMCID: PMC1378967.

Patricia JJ, Dhamoon AS. Physiology, Digestion. [Updated 2021 Sep 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK544242/

Schloetter, M., Mietus-Synder, M. et al. Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. Dr. Bernard Jensen. Dr. Jensen’s Guide to Better Bowel Care: A Complete Program for Tissue Cleansing through Bowel Management. Avery; 1190th ed. edition (Sept. 1 1998)

The post Are You One of the 75% with Digestive Issues? appeared first on Valencia Ray, MD.

Having an imbalance in your physical body can lead to imbalances in your organs as well. Let’s talk about how and what you can do to keep your body strong.

What is the Musculoskeletal System?

The musculoskeletal system is a complex, interconnected network controlled by the nervous system. It’s comprised of the body’s:

• Bones/skeleton
• Muscles
• Tendons
• Ligaments
• Joints
• Other connective tissue
  

The skeleton provides a strong, supportive foundation to the network of muscles, tendons, fascia, ligaments, joints, and other connective tissue which work together to support your own weight and provide movement. 

How Does Physical Pain Develop?

There are hundreds of potential reasons you may develop musculoskeletal pain, but some of the most common are related to injury, aging, and disease/conditions.

Injury

A myriad of injuries can affect the musculoskeletal system. They can result from falls, jerking movements, postural imbalance, and direct trauma that cause fractures, sprains, and dislocations.

Postural Imbalance

Poor posture regularly leads to musculoskeletal pain such as carpal tunnel syndrome, bursitis, chronic back pain, or sciatica. The compensations your body makes to accommodate these injuries and imbalances can themselves lead to pain in a whole new area of the body.

Aging

As we age, we naturally lose muscle mass and bone density.  However, nutrition, stress levels, and exercise (or not) affects this, not just ‘age’. Decreased muscle mass affects our stability and ability to ward off injury, while decreased bone density as in osteoporosis leaves us more susceptible to bone fractures. Cartilage also begins to wear down as we age causing osteoarthritis pain, stiffness, and a limited range of motion. Some of our chronic conditions and deterioration is not just from ‘age’ as much as it is due a lifetime of poor self-care and nutrition.

Disease Conditions

Arthritis is the most common condition that causes musculoskeletal pain in people of all age groups. Both Osteo and Rheumatoid types cause inflammation that results in pain, stiffness, and a limited range of motion. Other conditions such as gout, fibromyalgia, muscular dystrophy and scoliosis can also lead to chronic pain.

What Affects One System Affects the Whole

Musculoskeletal imbalance leads to lower mobility which affects other systems in the body such as the lymphatic and digestive systems which rely on the body’s movement to help them dispose of waste and toxins.

The respiratory system is also affected, often in the form of shorter breaths and less oxygenation due to postural issues and immobility. This in turn affects the cardiovascular system which has to work harder to oxygenate the body – not to mention areas of compression from sitting which can lead to high blood pressure and even arterial damage. This circulation damage can affect bones, nerves, and tissue in the area affect by chronic sitting without taking breaks.

Researchers at the University of California have even discovered a connection between sedentary behavior and thinning regions in the brain that is critical to new memory formation. Take exercise breaks – dance, trampoline, brisk walk! It all helps!

How to look after your Musculoskeletal system so it looks after you

One thing is for sure, the chronic aches and pains that develop and linger in your body don’t usually go away on their own.  They need help in the form of a health-focused lifestyle, a conscious effort to reduce inflammation, restorative movement, and activity.

Maintaining your overall general health is the best way to keep your musculoskeletal system resilient to the insults of daily life.  Eating a well-balanced diet, participating in regular, moderate exercise, managing stress, and getting plenty of sleep every night all contribute to a healthy musculoskeletal system, as does not smoking and maintaining a healthy weight.  Some additional guidelines include:

Stand Up Every Half Hour

Research tells us that people who stay sitting in the same position for less than 30 minutes at a time live longer! During the workday, meetings and deadlines don’t always offer the freedom to move but sitting in one position for prolonged periods has a significant impact on your health that goes beyond the inevitable stiff back. Set a timer on your phone as a helpful reminder to stand up regularly for a purposeful moment of movement.

Practice Regular Weight-Bearing Exercise

While aerobic exercise such as walking is a great way to oxygenate the body and does help prevent the loss of bone mass that can come with aging, it doesn’t increase your musculoskeletal strength.

Strength and resistance exercises are the keys to increasing your bone density – they include lifting weights, swimming, and cycling. The weight exerted by the exercise needs to be greater than what you would normally experience with everyday use in order to make a difference in bone density as well as increase the natural lubrication of the joints. Keep in mind that weight-bearing exercise strengthens the specific area that you are working out, making a regular full-body routine important.

Maintain a Strong Core

The system of muscles on the front, sides, and the back of the torso are collectively referred to as the core. These muscles are directly responsible for maintaining stability in the center of your body, in addition to supporting daily movements (such as walking, sitting, carrying your groceries, and playing sports). When these core muscles become weak, the musculoskeletal system is more prone to poor posture, bad biomechanics, and ultimately, to injuries and falls.

In addition to preventing injury and chronic pain, maintaining a strong core also promotes healthy digestion and immunity by enhancing blood circulation.

Keeping your core strong isn’t all about sit-ups – in fact, a deeper and more holistic approach to core strengthening is recommended. Pilates, for example, is a great way to maintain a strong core and is an accessible form of exercise for people of every age and fitness level. 

Practice Functional Movement

Functional movement refers to exercising using movements that purposefully reflect real-life biomechanics.  This includes everything from bending down to pick up a ball, turning quickly because you heard a crash, to simply walking up a flight of stairs. Functional movement exercises encompass all of the body’s movements and there are thousands of variations of the forms it can take. 

Functional movement exercises are designed to counteract the physical decline and bad habits that sedentary modern living tends to cause and to strengthen the everyday functions required of the musculoskeletal system. They can be done at home and at your own pace. “The Functional Patterns” YouTube channel is a fantastic resource to learn more about functional movement and finding exercises to strengthen the musculoskeletal system.  Their video Bad Posture – How to Fix Rounded Back Desk Posture is a great place to start. 

Keep Inflammation at Bay with Supplements

There are a number of nutritional supplements that have been researched for their role in promoting healthy joint function their anti-inflammatory effects on the body, including:

• Fish oil
• Krill oil
• Curcumin / turmeric
• Glucosamine
• Chondroitin
• Boswellia serrata extract
• SAMe / S-adenosyl-L-methionine
• Devil’s claw
• MSM / Methylsulfonylmethane

I can help

Do you experience musculoskeletal weakness, pain or inflammation? Are you encountering health problems you think may be due to your sedentary lifestyle or a previous injury?  As a functional/integrative healthcare practitioner, we can run the right tests and create a tailored plan to decrease your inflammation, manage your pain, and improve your musculoskeletal health. Book an appointment with our office, and together we will get to the root of the problem, so you can start living a healthier and stronger life.

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

You can connect with us in our private, free of charge Facebook Group, Vibrance and Vitality for Women 40+ HERE

Be well,

Valencia Ray, MD

Resources & References

Arendt-Nielsen, L., Fernández-de-Las-Peñas, C., & Graven-Nielsen, T. (2011). Basic aspects of musculoskeletal pain: from acute to chronic pain. The Journal of manual & manipulative therapy, 19(4), 186–193.

Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults – Keith M. Diaz, PhD, Virginia J. Howard, PhD, Brent Hutto, MSPH et al, Annals of Internal Medicine, October 2017

Dinc, E., Kilinc, B. E., Bulat, M., Erten, Y. T., & Bayraktar, B. (2017). Effects of special exercise programs on functional movement screen scores and injury prevention in preprofessional young football players. Journal of exercise rehabilitation, 13(5), 535–540. https://doi.org/10.12965/jer.1735068.534

Henrotin Y, Mobasheri A. Natural Products for Promoting Joint Health and Managing Osteoarthritis. Curr Rheumatol Rep. 2018 Sep 19;20(11):72. doi: 10.1007/s11926-018-0782-9. PMID: 30232562.

Lewis, R., Gómez Álvarez, C. B., Rayman, M., Lanham-New, S., Woolf, A., & Mobasheri, A. (2019). Strategies for optimising musculoskeletal health in the 21st century. BMC musculoskeletal disorders, 20(1), 164. https://doi.org/10.1186/s12891-019-2510-7

Miller SB. An Overview of the Musculoskeletal System. In: Walker HK, Hall WD, Hurst JW, editors. Clinical Methods: The History, Physical, and Laboratory Examinations. 3rd edition. Boston: Butterworths; 1990. Chapter 158.

Murphy, A. C., Muldoon, S. F., Baker, D., Lastowka, A., Bennett, B., Yang, M., & Bassett, D. S. (2018). Structure, function, and control of the human musculoskeletal network. PLoS biology, 16(1), e2002811. https://doi.org/10.1371/journal.pbio.2002811

The post How is Your Musculoskeletal Health? appeared first on Valencia Ray, MD.

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)

The post Is it time to Detox Your Body? appeared first on Valencia Ray, MD.

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

The post Top Tips for Healthy Aging appeared first on Valencia Ray, MD.

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

Alvarez-Rodríguez L, López-Hoyos M, Muãoz-Cacho P, Martínez-Taboada VM. Aging is associated with circulating cytokine dysregulation. Cell Immunol. 2012;273:124–132. doi: 10.1016/j.cellimm.2012.01.001

Baker DJ, Childs BG, Durik M, Wijers ME, Sieben CJ, Zhong J, Saltness RA, Jeganathan KB, Verzosa GC, Pezeshki A, Khazaie K, Miller JD, van Deursen JM. Naturally occurring p16(Ink4a)-positive cells shorten healthy lifespan. Nature. 2016 Feb 11;530(7589):184-9. doi: 10.1038/nature16932. Epub 2016 Feb 3. PMID: 26840489; PMCID: PMC4845101.

Balan E, Decottignies A, Deldicque L. Physical Activity and Nutrition: Two Promising Strategies for Telomere Maintenance? Nutrients. 2018 Dec 7;10(12):1942. doi: 10.3390/nu10121942. PMID: 30544511; PMCID: PMC6316700.

Baylis D, Bartlett DB, Patel HP, Roberts HC. Understanding how we age: insights into inflammaging. Longev Healthspan. 2013;2:8. doi: 10.1186/2046-2395-2-8
Chung HY, Kim DH, Lee EK, Chung KW, Chung S, Lee B, et al. Redefining chronic inflammation in aging and age-related diseases: proposal of the senoinflammation concept. Aging Dis. 2019;10:367–382. doi: 10.14336/AD.2018.0324

Flynn MG, Markofski MM, Carrillo AE. Elevated inflammatory status and increased risk of chronic disease in chronological aging: inflamm-aging or inflamm-inactivity? Aging Dis. 2019;10:147–156. doi: 10.14336/AD.2018.0326

Garatachea N, Pareja-Galeano H, Sanchis-Gomar F, Santos-Lozano A, Fiuza-Luces C, Morán M, Emanuele E, Joyner MJ, Lucia A. Exercise attenuates the major hallmarks of aging. Rejuvenation Res. 2015 Feb;18(1):57-89. doi: 10.1089/rej.2014.1623. PMID: 25431878; PMCID: PMC4340807.

Lee JY, Jun NR, Yoon D, Shin C, Baik I. Association between dietary patterns in the remote past and telomere length. Eur J Clin Nutr. 2015 Sep;69(9):1048-52. doi: 10.1038/ejcn.2015.58. Epub 2015 Apr 15. PMID: 25872911.

Lettieri-Barbato D, Cannata SM, Casagrande V, Ciriolo MR, Aquilano K. Time-controlled fasting prevents aging-like mitochondrial changes induced by persistent dietary fat overload in skeletal muscle. PLoS One. 2018 May 9;13(5):e0195912. doi: 10.1371/journal.pone.0195912. PMID: 29742122; PMCID: PMC5942780.

Leung CW, Laraia BA, Needham BL, Rehkopf DH, Adler NE, Lin J, Blackburn EH, Epel ES. Soda and cell aging: associations between sugar-sweetened beverage consumption and leukocyte telomere length in healthy adults from the National Health and Nutrition Examination Surveys. Am J Public Health. 2014 Dec;104(12):2425-31. doi: 10.2105/AJPH.2014.302151. Epub 2014 Oct 16. PMID: 25322305; PMCID: PMC4229419.
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Pinti M, Cevenini E, Nasi M, De Biasi S, Salvioli S, Monti D, Benatti S, Gibellini L, Cotichini R, Stazi MA, Trenti T, Franceschi C, Cossarizza A. Circulating mitochondrial DNA increases with age and is a familiar trait: Implications for “inflamm-aging”. Eur J Immunol. 2014 May;44(5):1552-62. doi: 10.1002/eji.201343921. Epub 2014 Feb 13. PMID: 24470107.

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

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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!

References

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