Physical Health Blog Archives...
The latest book that I am reading is called "The Autoimmune Epidemic" by Donna Jacson Nakazawa. Autoimmune diseases are now more prevalant in our society than heart disease and cancer. The reason that autoimmune diseases are not given very much attention is because the diseases are studied in isolation. Autoimmune diseases are ailments such as lupus, rheumatoid arthritis, multiple sclerosis, Raynaud's disease, Sjogren's syndrome, Crohn's disease and more. Studies have shown that autoimmune disorders are 30% genetic and 70% environmental. So if you have the genetic make up to be susceptible to autoimmune disorders, if you hit on the right toxins, you can acquire one or more disorders. The author of the book refers to what is know as the "barrel effect". I have used this analogy myself to explain how toxins effect us. What happens to us over time is that we are exposed to thousands of chemicals and contaminates that build up in our system. When our organs of elimination become overloaded, they can no longer remove toxins fast enough to keep our bodies working properly. When the "barrel" is full, we begin to see symptoms that can eventually turn into autoimmune disorders, fibromyalgia, chronic fatigue syndrome, heart disease, cancer etc. For some people, the last thing that tips the barrel can be a virus or infection sending the body into overload. This is why people sometimes become ill almost overnight. If you think about all of the toxins we are exposed to by eight in the morning, it is not too hard to understand how autoimmune diseases are becoming so common. First of all, we wake up on a mattress that has been treated with flame retardants after sleeping on sheets that have been washed in harsh chemicals. If you have new carpet, it also was treated with flame retardant products, and it also outgases formaldehyde. Regular toothpaste warns us not to swallow it, and if we do, we should call poison control - really? In the shower our shampoos and body washes contain parabens that disrupt our endocrine systems plus about 30 other chemicals that we can't name. Next -cosmetics and lotions -same story. Then you may have some fruit which was sprayed with pesticides numerous times. If you do any cleaning - run your dishwasher - washing machine, etc. - the regular products for these tasks all contain numerous chemicals. You can literally be exposed to 100's of chemicals by the time you put your kids on the bus (the bus exhaust is very toxic). Our bodies need support by removing toxins, providing it with nutrients, and maintaining a healthy environment so our bodies can detox itself successfully. Sadly, baby's umbilical cord blood contains over 200 chemicals, so our children are starting with stress on their systems.
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I am taking a different direction with my blog today - I read an article by Dr. Mercola (www.mercola.com ) about the causes of autism. Autism is of great interest to me because of both my work as a special education teacher and as a natural health practitioner. From all of my observations and from the dramatic changes that I have seen in the population of students I work with, I can only conclude that the rise in the incidence of autism can be from some kind of toxin in our environment. I believe that kids are born with a toxic load that was never experienced before in our history, and that load of toxins is put over the top with environmental toxins and vaccinations, contributing not only to autism but to ADHD, learning difficulties and behavior difficulties. According to Dr. Mercola, "In 1990, 6.2 of every 10,000 children born in California were diagnosed with autism by the age of 5. By 2001, that had risen to 42.5 in 10,000 adn the numbers are still rising. (...25 years ago, the incidence of autism in the United States was only one in 100,000!)." The overall statistics in the United States today are found to be as high as one in ten. This is alarming, and very telling about what is going on in our environment. If our children are being affected so strongly, it is affecting everyone's health and well-being. According to an interview that Dr. Mercola did with Dr. Klinghardt (a pioneer in natural medicine), a concern with the increase incidence of autism is ...:"that their pathways of detoxification have become overwhelmed by both man-made and microbial toxins." The toxins, according to Dr. Klinghardt, are mercury and other metals, viruses and other microbes, such as mold, electromagnetic fields, and a lack of vitamin D. Dr. Klinghardt highlights the top three things that should be done for children with autism:
The above health tips would benefit all of us. Our toxic burdens are rising quickly, causing our population to experience a diverse set of ailments, such as chronic fatigue syndrome and autoimmune disorders. If you get a chance, check out Dr. Mercola's web site. He has information on any health and nutrition topic that you can think of.
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I started reading another "Complete Idiot's Guide" - this one on boosting metabolism. We have a greater obesity rate in our society than ever before, which affects people of all ages. Yes, we are eating the wrong foods, but our systems are also stressed. This makes it increasingly difficult to lose weight. In the book, "Boosting Your Metabolism" by Joseph Lee Klapper, the first item that the author points to as a culprit to a lagging metabolism is the thyroid. He compares the thyroid to a thermostat. It is a regulator of metabolism. If the thermostat is set too low, the furnace doesn't use very much energy (hypothyroidism). As long as the thermostat is set at a comfortable point, things move along as they should. Many times, people I see tell me that they have had their thyroids tested and their numbers fall within the normal limits on the scale, but they still feel that something isn't working well with their thyroid. If the thyroid is sluggish, the side effects include fatigue, weight gain, constipation and maybe even changes in mood. These symptoms can describe a lot of ailments, but more and more, I see that poeple's thyroids are stressed. This can be caused by heavy metals, chemicals, and pesticides and herbicides. The thyroid is a very sensitive organ, and can be easily thrown out of balance. The thyroid needs iodine and tyrosine (an amino acid) to stay healthy. I don't recommend iodine from iodized salt, but rather iodine from seaweed and greens (kelp, spirulina) - you can get this in high quality supplements. Seaweed also helps to pull heavy metals and toxins out of the system. The thyroid is only one piece of the metabolism puzzle -more on this tomorrow.
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It is that time of the year again to talk about allergies. From news reports, it looks like tree pollen is currently the culprit for people who are experiencing allergy symptoms. I would add to that molds and funguses. In Minnesota, with the snow thaw, there is an abundance of funguses in the soil, on the grass and in the leaves on the ground. The dust is also being kicked up with with the spring winds. This spring, people who are sensitive to molds may be seeing more symptoms of allergies. With the wet spring, the molds and funguses are more widespread. If you are wondering if you have a spring cold or allergies, generally, some signs of an allergy are clear nasal drainage, sneezing and watery eyes. Alleviating the symptoms of allergies can include not opening your windows in the spring (bummer on these nice days!), taking a shower before bed to get the pollens out of your hair (this way when they get on your pillow, you aren't breathing them in all night), and when you do yard work, wearing a mask can help so you aren't breathing in additional molds, dust and fungus. There are over the counter remedies (I would recommend natural choices). Interestingly, food sensitivities and inhalant allergies go hand in hand. If you eat more of foods that you are sensitive to during a pollen season , your symptoms will be made even worse. This is why making sure you have the right nutrients in your system (enzymes, vitamins, minerals, etc.) can help to counteract some of the symptoms that are experienced. Once again, in the long run, getting balance in the system can make an impact on allergies and sensitivities, so our bodies don't react as severely to allergens.
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Pesticides, of course, are everywhere. We ingest them in our foods, breathe them in the air and drink them in our water. They are another layer to the chemical toxins that we are exposed to on a daily basis. Of course, some people are more exposed and prone to the side effects that go along with being exposed to pesticides. For example, golfers and lawn care workers have more exposure to pesticides. But they are impossible to avoid in the summer in the city or in the country for all of us. Animals eat grass and grain that has been sprayed with pesticides, so we also get a secondary affect from the foods that we eat. Pesticides tend to affect the nervous, immune and endocrine systems. This can result in behavior changes; including agitation and anxiety. Any stressors in the system can cause fatigue and lethargy because our systems have to work harder to try to eliminate them. When our immune system is compromised, there is more likelihood of allergies and ailments. Because we can't avoid the toxins in our environment 100%, supporting our systems can help so we don't become overburdened with toxins. Because everyone's systems are different - some people need to eat well and drink lots of water, others need to do some detoxing of their systems, and still others benefit from supplements. To find more information about pesticides, go to www.mercola.com .
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Back to allergies - if you were able to do some yardwork this past weekend, you may find that you triggered some allergy symptoms. I am reading the book, "Beat Your Allergies" by Rob Hicks, M.D. He gives 52 ideas to decrease allergies. A few that seemed simple enough to try are listed below:
* Wear sunglasses to help keep pollens out of the eyes
* Washing bedding at a temperature above 130 degrees will kill off dust mites. The waste from dust mites can cause an allergic reaction.
* Dust mites like humid environments, so using a dehumidifier may help.
* I have read this before - buy locally grown honey (within ten miles of your home) and ingest a teaspoonful each day. This can help alleviate hayfever symptoms. It is similar to having allergy shots - you are ingesting small amounts of the local pollens. This can also explain why some people are sensitive to honey - they may be ingesting it in doses that are too large (or are not locally made and contain new allergens) When ingested, the body usually doesn't send out the kind of attack it does when pollens are inhaled.
* If you have a latex allergy, you may have a cross reaction to foods - such as - bananas, kiwi, avacados and chestnuts which contain an enzyme called chitinase which is also found in rubber plants.
* Grass that is mown doesn't flower, which can make it better for people with a grass allergy. (Use a mask if you must mow your own grass if you have an allergy).
Homeopathic remedies are currently getting good press when it comes to alleviating allergies and their symptoms. I like homeopathic remedies because they are gentle and effective. They are a great option for kids and are generally much preferred over allergy shots!
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I have written about the thyroid previously, but I am going to write a few blogs reviewing information about the thyroid and depression. In Minnesota, many people experience seasonal affective disorder due to the lack of sunshine in the winter leading to lack of vitamin D. As we are able to replenish our vitamin D, many people are finding that they are still experiencing the symptoms of depression. The thyroid can be easily affected by stress and chemical exposure. Many people have their thyroid tested and find that they fall within the average range of normal according to their doctor's scales. You can still have thyroid issues even if you fall within this range and experience numerous symptoms. According to the book, "Depression and Your Thyroid" by Gary S. Ross, MD, some of the indicators of a hypothyroid are listed below:
* Constant fatigue or feelings of exhaustion
* Puffiness of the face
* Trouble getting started in the morning
* Low body temperature
* Sensitivity to cold weather
* Tendency toward cold hands and feet
* Numbness or tingling in arms and legs
* Benign breast lumps
* Tendency toward ovarian cysts and uterine fibroids
* Depression
* Introverted, shy antisocial behavior
* Sluggish thinking or thought processes
* Dry skin
* Dry bumps on skin of upper arms and upper legs
* Hair loss
* Loss of hair on eyebrows
* Unexplained weight gain or difficulty losing weight
There are many more symptoms - and symptoms that overlap with numerous other disorders. Probably the biggest complaint of people with a thyroid that is not working at its optimal level is the difficulties with losing weight. The thyroid affects the metabolism - and with hypothyroidism, it becomes sluggish. Once again, eating well and getting toxins out of the system help to support the thyroid.
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I scanned through the book "The Thyroid Hormone Breakthrough" by Mary J. Shomon. I found a list of symptoms that make me realize that the thyroid can affect every organ and system in the body. This book recommended numerous supplements for assisting with balancing the thyroid. While I appreciate the recommendations to use natural options, I don't recommend a protocol that is the same for everyone. I find with my testing, that each person has individual supplement needs, and everyone has specific nutritional needs. Some interesting facts I found are as follows:
* Fluoride has been used for the treatment of hyperthyroidism - meaning that it has the ability to suppress thyroid function.
* Some practioners believe that mercury is toxic to the immune system and, in particular, the thyroid. Mercury exposure comes not only through dental fillings, but also by eating some types of fish.
* There is abundant evidence that some of the isoflavones found in soy....demonstrate toxicity in estrogen sensitive tissues, such as in the thyroid.
The author gives a realistic recommendation when trying to not only improve thyroid function, but when trying to improve overall health - You need to look at the complete picture - your lifestyle, nutrition, stress levels, hormone balance, and mind-body health to achieve a real level of health and wellness. Finding the root causes of illnesses and imbalances and improving these imbalances is an excellent way to help insure overall health.
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In the book "The Triple Whammy Cure" by David Edelberg M.D., the author is also in agreement that people experience numerous thyroid issues even when their testing comes out in the normal range. His feeling is that the TSH level should be changed to 3.5 rather than 5 when looking for an imbalance. His theory is also that it is not only the thyroid that causes issues such as anxiety, depression, fibromyalgia, irritable bowel syndrome, sleep issues, chronic fatigue syndrome and more. Balancing the serotonin levels in the brain, relieving stress and also balancing hormones overall - not just the thyroid are his recommendations to improve health. I find that if the thyroid is out of balance, chances are the ypothalamus, pituitary and adrenals may also be stressed. The premise of this book is that these issues can be cured within three weeks if you get rid of stress (good luck), take a few supplements (some that I don't recommend for premenopausal women) and add some exercise in the sun (great idea for most people). There are definitely some positive ideas for change, but for most people, a lifestyle change is necessary plus getting toxins out of the system. Plan on more than three weeks to make a lasting change. Chemicals and pesticides stress the thyroid, so if there isn't a change in the system, the thyroid most likely won't stay balanced. Overall, if you expereience ongoing fatigue and symptoms that interfere with your life, look into ways to feel better and improve the quality of your life. You don't have to feel lousy all of the time!
The next topic I am going to focus on is the brain. More and more people are experiencing different disorders associated with the brain - from depression, anxiety disorders, Alzheimer's, autism and more. Once again, this is not indicating a deficiency with a pharmaceutical drug, but rather an imbalance in the body. According to Mark Hyman, M.D., in the book "The Ultramind Solution", "Mental disorders" and "Brain disorders" are simply the names of common responses our bodies have to a variety of insults and deficiencies. The premise of the book is that if you treat physical problems, mental and brain disorders may improve, also. Dr. Hyman give the following seven keys to stayin gin balance. I will list them here today, and then take the time to blog about each one separately.
The Seven Keys:
* Optimize nutrition
* Balance your hormones
* Cool off inflammation
* Fix your digestion
* Enhance detoxification
* Boost energy metabolism
* Calm your mind
For some people, each of these areas are easy to balance, for others, this can be a long term process.
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I am going to start focusing on the seven areas from the book "The Ultramind Solution" By Dr. Mark Hyman. Dr. Hyman gives a long list of reasons that we are suffering from what he calls "brain damage". I am not going to elaborate on the items he gives for our brains being stressed, but many of them you can find on my web site. His list includes high fructose corn syrup, trans fats, lack of sleep, sedentary lifestyle, stress, toxic drugs, medication, toxic chemicals, additives and toxins in our food, toxic molds, toxic metals, and electromagetic waves. The first key to ultra wellness outlined by Dr. Hyman is to optimize nutrition. I acknowledge that this is not easy to do, but it is the most important thing we can do for our health. According to Dr. Hyman, "What you put in your mouth provides all the raw materials to build the structure of your brain cells and keep all the communications systems running coherently so you can think, emote, learn, and remember. You have to start with the right food, and enough of the right nutrients for the brain to function well." There is a fabulous guide that accompanies this book. It can be found at the web site www.ultramind.com/guide . He includes checklists to determine if certain brain nutrients might be depleted in your system. The following nutients are needed for brain health:
* Omega-3 Fats - build all cell membranes, reduce inflammation and balance blood sugar
* Protein and amino acids - the building blocks of neurotransmitters which include dopamine (helps with focusing), serotonin (helps you to stay happy), GABA (helps with relaxation), and acetylcholine (which affects learning and remembering)
* Carbohydrates - this refers to healthy carbs, such as vegetables, fruits, beans, whole grains, nuts, seeds, herbs, and spices.
* Vitamins and minerals - the author and I both recommend a multi vitamin in order to get optimal nutrients. He focuses on vitamin D, magnesium, zinc and selenium as essential for brain health.
As well as adding healthy foods and nutrients, avoiding additives, hormones, fillers and chemicals in food is also important for improving brain health. The brain has now been found to be able to repair itself, so we need to give it the tools it needs to work efficiently.
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From the book The Ultramind Solution by Mark Hyman, M.D., the second key factor in brain health is balancing your hormones. Hormones take care of a wide range of tasks in the system. Hormones help us regulate stress, metabolism, reproduction, blood-sugar balance, sleep, overall mood and much more. According to Dr. Hyman, "There are three big epidemics of hormonal problems in America today - too much insulin (from sugar), too much cortisol and adrenalin (from stress), and not enough thryoid hormone. These all interconnect with and affect the other major category of hormones - our sex hormones." When the hormonal systems are out of balance, not only do we experience mood and brain disorders, but also infertility, health and weight concerns. For this blog, I will focus on insulin and blood sugar issues. Dr. Hyman states, "If you want to be depressed, tired, anxious, hyperactive but unfocused, and lose your memory, not to mention pack on belly fat, clog your arteries, fuel cancer cells, and get dementia, then keep eating the way you do (If you are one of the average Americans who eat 158 pounds of sugar a year)." We are getting sugars that are hidden and others that are right out in the open everyday. Most processed foods contain sugars such as corn syrup which can lead to blood sugar issues. Dr Hyman gives this list of "...what too much insulin really does to your brain, your body, and your health":
* Now we recognize insulin as a major switching station, or control hormone, for many bodily processes. It is a major storage hormone - fat storage, that is.
* It also leads to mood and behavior disturbances such as depression, panic attacks, anxiety, insomnia, and ADHD.
* Try as you may, as long as your insulin levels are high you may fight a losing battle for weight loss. It acts on your brain to increase appetite - specificially an appetite for sugar.
* It increases LDL or "bad" cholesterol, lowers HDL or "good" cholesterol, reaises triglycerides, and increases your blood pressure. Insulin resistance causes 50 percent of all reported cases of high blood pressure.
* It makes your blood sticky and more likely to clot, leading to heart attacks and strokes.
* It stimulates the growth of cancer cells.
* It increases inflammation and oxidative stress and ages your brain, leading to what is being called type 3 diabetes (also know as Alzheimer's disease).
And that is just the beginning. Sugar also throws the other hormones out of balance. The first step is to eliminate sugar and white flour as much as possible from the diet. Include exercise, relaxation and a healthy social life to begin to get things on track. Every small step makes a difference in overall health. We don't have to feel run down and depressed.
I am continuing with the topic of improving brain function. I admit that I am probably only going to be doing a couple of blogs a week now that the weather is so nice. I have been on the topic of hormones, and an important piece of that is thyroid function. I have written about the thyroid on other occasions, but there is additional information about brain health in the book The Ultramind Solution by Dr. Mark Hyman. According to Dr. Hyman, "As our food environment has become more toxic and our exposure to pollution, petrochemical and industrial wastes, and heavy meals toxins have increased, our thyroid problems have also increased." Dr. Hyman's research indicates that mood disorders such as depression and bipolar disorder are much more prevalent in people with thyroid issues. Not only do chemicals and metals that we are exposed to causing issue with the thyroid, but also food allergies can cause problems. This has to do with inflammation in the body, which I will get to later. It is important to keep a balance of hormones in the system to not only improve mood, but to keep the body in good working order. Probably the issue I hear about most from clients is fatigue, which can be tied to the thyroid in many instances.
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The next topic of discussion in the book "The Ultramind Solution" by Dr. Mark Hyman is sex hormones and their affect on the brain. Some indications that there is a possible sex hormone imbalance would include symptoms such as PMS, brain fog, low sex drive and for men, a low sperm count and weight gain around the middle. Some of the main sex hormones are estrogen, progesterone, and testosterone. Estrogen affects the brain by promoting neurotransmitters, expecially serotonin according to Dr. Hyman. Progesterone deficiency can lead to increased anxiety and insomnia. And finally, Dr. Hyman states that "Testosterone is also a wonderful brain-boosting hormone that improves mood, memory, motivation, and overall cognitive function. High belly fat drives insulin up and testosterone down." There are many reasons that our sex hormones get out of balance, beginning with the most fundamental reasons such as too much sugar consumption, stress, and too many hormones found in our foods, and Dr. Hyman adds, "...estrogen-like toxins from pesticides, plastics and pollution." The digestive system plays a huge role in keeping hormones in balance - constipation causes estrogens to be reabsorbed into the system - if the liver is taxed, it doesn't release excess estrogen. Sleep is also a main contributor to not only hormonal health, but overall health. As we are more stressed out, sleep gets put on the back burner. Next week - the topic sill be inflammation.
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Today's topic for the brain is inflammation. Many of us have inflammation in our bodies which shows up as ailments that end with "itis", such as arthritis, bursitis, etc. and also plays a part in autoimmunity, allergies, and almost any disease. Interestingly, inflammation can affect the brain, leading to depression and other brain ailments. This makes sense when you look at the rise in the incidences of mental health issues. According to Dr. Mark Hyman in the book, The Ultramind Solution, "...when the natural balance of your immune system (which produces just enough inflammation to keep infections, allergens, toxins, or other stressors under control) is disrupted, the immune system shifts into a chronic state of alarm, spreading a smoldering fire of inflammation throughout the body." It makes sense that systemic inflammation would cause problems not only with our bodies, but with our brains. Once again, one of the main causes of inflammation is our diet. This theme seems to be connected to almost any ailment, but yet, so many times we look for other alternatives rather than fixing our diets to regain health. Other issues contributing to inflammation include food sensitivities, toxins (chemicals, pesticides, heavy metals, etc.) and digestive issues. Add to that, lack of sleep, lack of exercise and stress, and it is no wonder that we are inflamed. It makes sense that depression can be caused by an inflamed brain when people see improvements by improving their diets, adding omega -3's and exercising - all of which reduce inflammation. Once again - balance in the system can improve inflammation. Next blog - digestion
Digestion - this affects not only how we use our nutrients, but also how we process hormones, eliminate wastes and it even plays a part in how our minds work. According to Dr. Mark Hyman in the book The Ultramind Solution, there are many factors that affect the gut, which in turn affects the brain and our overall health:
* Unfriendly bacteria in the gut and other bugs like yeast that produce brain toxins.
* Fermentation of starches from your diet, which produce gas and toxic levels of ammonia.
* Odd, partially digested food proteins that interfere with normal brain operations.
* Activation of the immune system because of digestive imbalances that damage the protective barrier, which normally keeps the outside world from entering through the gut.
The majority of clients that I see experience some kind of gut problem - from parasites to yeast overgrowth to an imbalance of bacteria in the gut. Dr. Hyman lists numerous reasons why we experience so many issues with our guts - first and foremost is, once again, our diet. When we continue to eat "food" that is mostly chemicals, sugar and lacking in nutrients, our guts are unable to function optimally. Stress can lead to a leaky gut, causing food sensitivities and difficulties absorbing nutrients. On top of that, we have to deal with many toxins in our environment. The gut talks to the brain, and the messages aren't very positive!
I am going to continue with the topic of the connection between the gut and the health of the brain. So much of our immune system and nervous system is located in our gut - so those butterflies and stomach aches that are brought on by stress are not all in our heads. According to Dr. Mark Hyman in the book The Ultramind Solution, "Changing diet and tuning up bichemisry with nutrients have profound effects on brain and behavior." The poor diets that we live on and all of the toxins that we are exposed to cause what is known as a "leaky gut". I have written about leaky gut in the past. It is the result of damage to the cells that protect the digestive tract. Dr. Hyman explains a leaky gut as "Our digestive enzymes reside on this delicate one cell layer of intestinal cells. When it is damaged we cannot digest our food properly. Suddenly we have partially digested food particles from normally innocuous foods, 'leaking' into our bloodstream through the leaky gut." This then leads to inflammation in the system, immune system issues, and most of all, food sensitivities. These food sensitivities then lead to such issues as depression, fatigue, sinus issues, and much, much more. The gut needs to be healthy in order to properly absorb the nutrients that both the brain and the body need to function optimally.
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Today's topic that has to do with the brain is boosting energy. When we experience fatigue, it affects the ability of the brain to function and stay focused. Some signs that we have a loss of energy according to Dr. Mark Hyman in the book The Ultramind Solution a as follows: Chronic or prolonged fatigue, sleep problems, poor tolerance for exercise, muscle weakness, irritability, fatigue interferes with daily life functions, being under prolonged stress, being exposed to toxins, and much more. In our bodies, we have what is know as mitochondira that help our bodies produce energy. When we eat a poor diet (there is that diet thing again) and when toxins build up in our systems, our mitochondria cannot work efficiently. The brain takes a lot of energy to do its job. When our bodies are not detoxifying as they should, free radicals build up in our systems. Usually the body is able to eliminate these free radicals on their own, but when that isn't happening, we see a reduction in energy. Dr. Hyman explains this as oxidative stress caused by our nutrient empty diets, inflammation and toxic damage that leads to rusting of the mitochondria which causes them to stop. There are supplements that assist with helping the mitochondria work more efficiently, but the best place to start is by changing the diet and eliminating toxins in our environments. Looking for a quick fix won't help unless we change what is causing our fatigue in the first place.
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I am going to move on from brain health to the basics for overall health. I am at a point where I am repeating topics, but I hope to add additional and new information to topics that I have covered before. Opinions differ on where to begin for optimal health, and I think that it is different for each individual. I am going to start with digestion, because this is an area that tends to affect everyone in one way or another. When our digestive systems are bogged down, toxins and excess hormones are recirculated throughout our bodies. This stresses the liver and the organs of elimination. In order to improve health, it is essential to be having bowel movements every day, and even better, twice a day. The body should only take 12 to 18 hours to turn over and eliminate foods that have been eaten. If the digestive system is compromised, the body struggles to absorb nutrients. Also, when the body is not eliminating waste products, the gut becomes a great environment for parasites, harmful bacteria and yeast overgrowth. This can lead to a "leaky gut", which allows food particles to be absorbed into the bloodstream. This leads to food intolerances and sensitivities to environmental toxins. What can be done to improve digestion? I recommend a full spectrum digestive enzyme that can be taken with each meal. This assists with being able to absorb nutrients from food and provides the ingredients needed to help break down foods in the digestive tract. I highly recommend a friendly bacteria (probiotic). This can be found in the refrigerated health food section of your local grocery. People commonly ask me if yogurt can take the place of a supplement for friendly bacteria. A high quality, organic yogurt or kefir can be helpful, but generally, a supplement is needed because it provides billions of microbes to balance the flora in the gut. Fiber is also essential. There are different recommendations, but I generally recommend ground flax seed to provide fiber and omega-3 fatty acids. Most importantly, drink half your body weight in ounces of water each day and move toward a whole food diet which will naturally provide enzymes and fiber for the digestive system. Once you get your digestive system moving (not to the point of diarrhea), you will most likely see an improvement in your energy levels and your overall mood.
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Today's topic for overall health is circulation and heart health. Of course, this gets a lot of press due to the hot topic of cholesterol. Cholesterol is a piece of the puzzle, but there are many factors that are important for maintaining a healthy heart. Below is the short list of items that can improve heart health (there are definitely more!):
If you want to begin to improve your heart health, check with your doctor to see what your status is right now, and then begin to incorporate diet, stress reduction and exercise into your daily routine. Every small change makes a difference, and it is never too late to start.
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It has been a wonderful early spring which has brought along with it early allergies. Many people feel like they are experiencing a cold or a virus at this time of the year. Most likely allergies to either molds, tree pollen or grass pollen are the culprits. Of course, tree and grass pollens are impossible to avoid, so there are options as to what to do when allergies strike. Most people treat the symptoms of allergies with over the counter products to help with itchy eyes, stuffy nose, etc. There are natural alternatives to anti-histamines that can also be used. These also treat the symptoms of the allergies. Another step that can be taken is to attempt to eliminate the allergies either through allergy shots or by using antigens to progressively build up a tolerance to allergens. Many times people's systems need to go through some detoxification to get to the point where allergies can be relieved. Many people get allergies as adults. This is very common due to the build up of toxins in the system. If the detoxification pathways of the body (liver, kidneys, skin, digestive system, lymph system) are working properly, allergies are much less likely. Neti pots can be very helpful in alleviating inhalant allergies. What a neti pot does is clean out the pollens from the sinuses and keeps the drainage going so the allergies don't turn into something more serious. If you suffer from chronic allergies, it may be worth checking with your health care provider to see what options are available to you.
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According to Dr. Sears, it is the heart brain and gut that are the three most important body parts for improving our health. First of all, Dr. Sears talks about how to keep our hearts healthy. This involves keeping our blood vessel walls flexible and he blood flowing. Dr. Sears lists seven ways to keep your cardiovascular system healthy which are listed below:
* Eat a Right-Fat Diet - this means getting enough of the good fats (fish, avacado, olive, flax, etc.). Eating a low fat diet is not serving us well, because we substitute bad fats for healthy fats.
* Eat More Plant Based Foods - pretty basic - eat fruits and vegetables in larger quantities
* Consume More Potassium than Sodium - our diets tend to be just the opposite.
* Graze - Eat more frequently, eat less at each sitting, and eat slower.
* Stay Lean
* Relax - stress affects heart function
* Move
Once again, these are pretty basic steps, but the more of them that we can incorporate into our lives, the more likely we are to improve our heart and overall health.
The next topic in Prime Time Health by Dr. William Sears is Brain health. According to Dr. Sears, "almost 360,000 new cases of Alzheimer's disease are reported each year in the United States". This doesn't have to happen. We need to keep our brains as healthy as any other organ or system in our body in order to keep it in top shape throughout our lifetime. Dr. Sears gives six things that we can do to keep our brains healthy and keep us sharp into our senior years:
* Eat Smart foods - omega-3's assist with regrowing brain cells. We can get omega-3's from fish, flax, nuts, and some eggs. Other foods that are "brain food" include blueberries, vegetables and healthy grains (try millet, spelt, quinoa)
* Exclude additives - Food additives can be toxic to our brains -Dr. Sears gives a list of the dirty dozen for food additives - partially hydrogenated oil, aspartame, MSG, hydrolyzed vegetable protein, BHA, sodium nitrate and sodium nitrite, propyl gallate, acesulfame potassium, sodium benzoate, potassium bromate, artifiical colors, and BHT.
* Move - movement assists with growing brain cells.
* Keep calm - there is the stress factor again. As the brain ages, it takes longer to remove stress hormones.
* Exercise the Brain - use your brain everyday - do crossword or sudoku puzzles, play cards, interact with others, and learn something new everyday to help keep the brain sharp.
* Maintain your Memory - make an effort to remember names, dates, etc. to maintain your memory.
It is important to maintain our brains like we do with the rest of our bodies.
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The next topic from the book Prime-Time Health by Dr. William Sears is gut health. This has been an ongoing topic, but is always good to get different perspectives and ideas. As we age our digestion slows down and we no longer absorb nutrients as well. As many of us also know, as we age, our metabolism slows. Dr. Sears gives the following seven tips for keeping the gut healthy:
* Eat often - eating less can help resolve issues with heartburn and gas. It may also assist with absorbing nutrients. I would add to this that it is not beneficial to graze on junk food all day long. Sometimes just eating less and more healthful and satisfying foods at meals can make a big difference, as does eating slower and enjoying your food. Dr. Sears rule is eat twice as often, eat half as much and chew twice as long.
* Drink smoothies- this is an area that is greatly misunderstood. If we make smoothies with regular name brand yogurt and fruit, we aren't benefiting ourselves as much as we think. Many people have yeast issues, so this boost of sugars only feeds the yeast and helps it grow. If you are going to make a smoothie, add lots of vegetables, a single fruit for flavor (or stevia would be awesome), flax seeds, lemon, cinnamon and use a organic yogurt or a good Greek yogurt. You can also juice vegetables. One thing to keep in mind is that I do not recommend using either juicing or smoothies as a fast, but rather as a nutritional snack or as a breakfast replacement. In the morning, our body is in its elimination stage, and smoothies and juicing are easier to digest.
* Chew Slowly - this allows our enzymes to break down the food more thoroughly. We are also more likely to realize when we are full so we don't overeat.
* Eat pure and eat fresh- this topic has been talked about a lot in my blogs. Eat real food. Avoid preservatives and additives. Eat organic as much as possible.
* Go for quality over quantity - this goes along with the eating pure and fresh. the more we can avoid processed foods, the less our digestive systems have to work. Dr. Sears recommends adding spices (hot foods help us feel satisfied with less), good fats and fiber to our meals.
* Relax your gut brain - According to Dr. sears, "There are more nerves in the intestines than anywhere else in the body, except for the brain. the gut brain shares many of the mood-altering hormones of the brain, such as serotonin, norepinephrine, and acetylcholine. In fact, it's the main supplier of the "happy hormone" serotonin, the neurochemical that is thought to be stimulated by antidepressants."
* Be kind to your colon - take probiotics and make sure that your are moving your bowels on a daily basis.
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I have written many blogs from the book Master Your Metabolism by Jillian Michaels. I think some of the information from this book is worth repeating. So many people that I know are struggling with maintaining their energy levels, losing those last stubborn pounds, and keeping their systems in balance. The reason that I like her approach to health is that she first looks at removing toxins from the system that are blocking us from regaining health, then she looks at restoring our bodies nutrients, and finally she gives ideas for rebalancing the energy that our bodies use. A big piece of the puzzle is looking at balancing our hormonal systems. Jillian gives the following list of statistics that point out that our endocrine systems are overtaxed:
Jillian states that the most common symptom of an out-of-whack endocrine system is excess body fat. Coming in a close second and third are premature aging and disease. I think that the majority of us can find one of these areas that need some improvement. Whenever your body is exposed to external or internal stressors - according to Jillian, "your endocrine system responds, releasing hormones to help you balance your blood sugar, go to sleep, burn fat, or build muscle. The only problem is that sometimes those external variables shoot way off the charts, and your hormones don't know which way is up. They try to help your body regain balance, but in the face of unhealthy foods, environmental toxins, or too much stress, they begin to overreact and overcompensate. And that's when the problems start." Over time, the endocrine system no longer knows how to work efficiently because of all of the abuses it has taken. Getting the endocrine system in working order is a big step to bringing balance to the entire system.
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I have started reading a book this week called The Naturopathic Way by Christopher Vasey, N.D. This doctor talks about where illness comes from. More and more, I am seeing adult illnesses affecting younger people, so it is important to know what we can do to try to prevent illnesses and disease. The number one reason that Dr. Vasey gives for illness is overeating. The majority of us overeat, just because portion sizes have gotten so big. Overeating can cause all of the following issues for people, according to Dr. Vasey: Organ exhaustion, intestinal fermentation and putrefication, self-poisoning and excretory insufficiency. If we are not getting waste out, the toxins continue to circulate through our systems. The author also warns against eating too much of the wrong foods - fats, salt, protein, and sugar. I think this is an area we are all familiar with. Beyond items, such as too much alcohol, tobacco, caffeine, and chemical additives, Dr. Vasey also states that a sedentary lifestyle is a cause of illness. All of these items affect how our organs of elimination work. If our liver, kidneys, and digestive systems are stressed, our bodies are not able to work at their optimal level. If you are feeling bogged down, chances are that your system is not processing wastes as it should. Keep in mind that we should be having at least one to three regular bowel movements each day. Keeping the system moving is an important part of good health.
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The latest book that I am reading is called "The Autoimmune Epidemic" by Donna Jacson Nakazawa. Autoimmune diseases are now more prevalant in our society than heart disease and cancer. The reason that autoimmune diseases are not given very much attention is because the diseases are studied in isolation. Autoimmune diseases are ailments such as lupus, rheumatoid arthritis, multiple sclerosis, Raynaud's disease, Sjogren's syndrome, Crohn's disease and more. Studies have shown that autoimmune disorders are 30% genetic and 70% environmental. So if you have the genetic make up to be susceptible to autoimmune disorders, if you hit on the right toxins, you can acquire one or more disorders. The author of the book refers to what is know as the "barrel effect". I have used this analogy myself to explain how toxins effect us. What happens to us over time is that we are exposed to thousands of chemicals and contaminates that build up in our system. When our organs of elimination become overloaded, they can no longer remove toxins fast enough to keep our bodies working properly. When the "barrel" is full, we begin to see symptoms that can eventually turn into autoimmune disorders, fibromyalgia, chronic fatigue syndrome, heart disease, cancer etc. For some people, the last thing that tips the barrel can be a virus or infection sending the body into overload. This is why people sometimes become ill almost overnight. If you think about all of the toxins we are exposed to by eight in the morning, it is not too hard to understand how autoimmune diseases are becoming so common. First of all, we wake up on a mattress that has been treated with flame retardants after sleeping on sheets that have been washed in harsh chemicals. If you have new carpet, it also was treated with flame retardant products, and it also outgases formaldehyde. Regular toothpaste warns us not to swallow it, and if we do, we should call poison control - really? In the shower our shampoos and body washes contain parabens that disrupt our endocrine systems plus about 30 other chemicals that we can't name. Next -cosmetics and lotions -same story. Then you may have some fruit which was sprayed with pesticides numerous times. If you do any cleaning - run your dishwasher - washing machine, etc. - the regular products for these tasks all contain numerous chemicals. You can literally be exposed to 100's of chemicals by the time you put your kids on the bus (the bus exhaust is very toxic). Our bodies need support by removing toxins, providing it with nutrients, and maintaining a healthy environment so our bodies can detox itself successfully. Sadly, baby's umbilical cord blood contains over 200 chemicals, so our children are starting with stress on their systems.
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I am taking a different direction with my blog today - I read an article by Dr. Mercola (www.mercola.com ) about the causes of autism. Autism is of great interest to me because of both my work as a special education teacher and as a natural health practitioner. From all of my observations and from the dramatic changes that I have seen in the population of students I work with, I can only conclude that the rise in the incidence of autism can be from some kind of toxin in our environment. I believe that kids are born with a toxic load that was never experienced before in our history, and that load of toxins is put over the top with environmental toxins and vaccinations, contributing not only to autism but to ADHD, learning difficulties and behavior difficulties. According to Dr. Mercola, "In 1990, 6.2 of every 10,000 children born in California were diagnosed with autism by the age of 5. By 2001, that had risen to 42.5 in 10,000 adn the numbers are still rising. (...25 years ago, the incidence of autism in the United States was only one in 100,000!)." The overall statistics in the United States today are found to be as high as one in ten. This is alarming, and very telling about what is going on in our environment. If our children are being affected so strongly, it is affecting everyone's health and well-being. According to an interview that Dr. Mercola did with Dr. Klinghardt (a pioneer in natural medicine), a concern with the increase incidence of autism is ...:"that their pathways of detoxification have become overwhelmed by both man-made and microbial toxins." The toxins, according to Dr. Klinghardt, are mercury and other metals, viruses and other microbes, such as mold, electromagnetic fields, and a lack of vitamin D. Dr. Klinghardt highlights the top three things that should be done for children with autism:
- Lower microbial burden: Make your child's body less of an optimal habitat for microbial overgrowth through dietary changes and lowering overall stress.
- Lower incoming toxic burden (chemicals, flouride, odors, molds, etc.)
- Lower electromagnetic burden in your child's home and bedroom. Your child's health will be optimized with daily sun exposure (healthy EMF) and nightly avoidance of man-made (harmful) EMF.
The above health tips would benefit all of us. Our toxic burdens are rising quickly, causing our population to experience a diverse set of ailments, such as chronic fatigue syndrome and autoimmune disorders. If you get a chance, check out Dr. Mercola's web site. He has information on any health and nutrition topic that you can think of.
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I started reading another "Complete Idiot's Guide" - this one on boosting metabolism. We have a greater obesity rate in our society than ever before, which affects people of all ages. Yes, we are eating the wrong foods, but our systems are also stressed. This makes it increasingly difficult to lose weight. In the book, "Boosting Your Metabolism" by Joseph Lee Klapper, the first item that the author points to as a culprit to a lagging metabolism is the thyroid. He compares the thyroid to a thermostat. It is a regulator of metabolism. If the thermostat is set too low, the furnace doesn't use very much energy (hypothyroidism). As long as the thermostat is set at a comfortable point, things move along as they should. Many times, people I see tell me that they have had their thyroids tested and their numbers fall within the normal limits on the scale, but they still feel that something isn't working well with their thyroid. If the thyroid is sluggish, the side effects include fatigue, weight gain, constipation and maybe even changes in mood. These symptoms can describe a lot of ailments, but more and more, I see that poeple's thyroids are stressed. This can be caused by heavy metals, chemicals, and pesticides and herbicides. The thyroid is a very sensitive organ, and can be easily thrown out of balance. The thyroid needs iodine and tyrosine (an amino acid) to stay healthy. I don't recommend iodine from iodized salt, but rather iodine from seaweed and greens (kelp, spirulina) - you can get this in high quality supplements. Seaweed also helps to pull heavy metals and toxins out of the system. The thyroid is only one piece of the metabolism puzzle -more on this tomorrow.
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It is that time of the year again to talk about allergies. From news reports, it looks like tree pollen is currently the culprit for people who are experiencing allergy symptoms. I would add to that molds and funguses. In Minnesota, with the snow thaw, there is an abundance of funguses in the soil, on the grass and in the leaves on the ground. The dust is also being kicked up with with the spring winds. This spring, people who are sensitive to molds may be seeing more symptoms of allergies. With the wet spring, the molds and funguses are more widespread. If you are wondering if you have a spring cold or allergies, generally, some signs of an allergy are clear nasal drainage, sneezing and watery eyes. Alleviating the symptoms of allergies can include not opening your windows in the spring (bummer on these nice days!), taking a shower before bed to get the pollens out of your hair (this way when they get on your pillow, you aren't breathing them in all night), and when you do yard work, wearing a mask can help so you aren't breathing in additional molds, dust and fungus. There are over the counter remedies (I would recommend natural choices). Interestingly, food sensitivities and inhalant allergies go hand in hand. If you eat more of foods that you are sensitive to during a pollen season , your symptoms will be made even worse. This is why making sure you have the right nutrients in your system (enzymes, vitamins, minerals, etc.) can help to counteract some of the symptoms that are experienced. Once again, in the long run, getting balance in the system can make an impact on allergies and sensitivities, so our bodies don't react as severely to allergens.
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Pesticides, of course, are everywhere. We ingest them in our foods, breathe them in the air and drink them in our water. They are another layer to the chemical toxins that we are exposed to on a daily basis. Of course, some people are more exposed and prone to the side effects that go along with being exposed to pesticides. For example, golfers and lawn care workers have more exposure to pesticides. But they are impossible to avoid in the summer in the city or in the country for all of us. Animals eat grass and grain that has been sprayed with pesticides, so we also get a secondary affect from the foods that we eat. Pesticides tend to affect the nervous, immune and endocrine systems. This can result in behavior changes; including agitation and anxiety. Any stressors in the system can cause fatigue and lethargy because our systems have to work harder to try to eliminate them. When our immune system is compromised, there is more likelihood of allergies and ailments. Because we can't avoid the toxins in our environment 100%, supporting our systems can help so we don't become overburdened with toxins. Because everyone's systems are different - some people need to eat well and drink lots of water, others need to do some detoxing of their systems, and still others benefit from supplements. To find more information about pesticides, go to www.mercola.com .
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Back to allergies - if you were able to do some yardwork this past weekend, you may find that you triggered some allergy symptoms. I am reading the book, "Beat Your Allergies" by Rob Hicks, M.D. He gives 52 ideas to decrease allergies. A few that seemed simple enough to try are listed below:
* Wear sunglasses to help keep pollens out of the eyes
* Washing bedding at a temperature above 130 degrees will kill off dust mites. The waste from dust mites can cause an allergic reaction.
* Dust mites like humid environments, so using a dehumidifier may help.
* I have read this before - buy locally grown honey (within ten miles of your home) and ingest a teaspoonful each day. This can help alleviate hayfever symptoms. It is similar to having allergy shots - you are ingesting small amounts of the local pollens. This can also explain why some people are sensitive to honey - they may be ingesting it in doses that are too large (or are not locally made and contain new allergens) When ingested, the body usually doesn't send out the kind of attack it does when pollens are inhaled.
* If you have a latex allergy, you may have a cross reaction to foods - such as - bananas, kiwi, avacados and chestnuts which contain an enzyme called chitinase which is also found in rubber plants.
* Grass that is mown doesn't flower, which can make it better for people with a grass allergy. (Use a mask if you must mow your own grass if you have an allergy).
Homeopathic remedies are currently getting good press when it comes to alleviating allergies and their symptoms. I like homeopathic remedies because they are gentle and effective. They are a great option for kids and are generally much preferred over allergy shots!
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I have written about the thyroid previously, but I am going to write a few blogs reviewing information about the thyroid and depression. In Minnesota, many people experience seasonal affective disorder due to the lack of sunshine in the winter leading to lack of vitamin D. As we are able to replenish our vitamin D, many people are finding that they are still experiencing the symptoms of depression. The thyroid can be easily affected by stress and chemical exposure. Many people have their thyroid tested and find that they fall within the average range of normal according to their doctor's scales. You can still have thyroid issues even if you fall within this range and experience numerous symptoms. According to the book, "Depression and Your Thyroid" by Gary S. Ross, MD, some of the indicators of a hypothyroid are listed below:
* Constant fatigue or feelings of exhaustion
* Puffiness of the face
* Trouble getting started in the morning
* Low body temperature
* Sensitivity to cold weather
* Tendency toward cold hands and feet
* Numbness or tingling in arms and legs
* Benign breast lumps
* Tendency toward ovarian cysts and uterine fibroids
* Depression
* Introverted, shy antisocial behavior
* Sluggish thinking or thought processes
* Dry skin
* Dry bumps on skin of upper arms and upper legs
* Hair loss
* Loss of hair on eyebrows
* Unexplained weight gain or difficulty losing weight
There are many more symptoms - and symptoms that overlap with numerous other disorders. Probably the biggest complaint of people with a thyroid that is not working at its optimal level is the difficulties with losing weight. The thyroid affects the metabolism - and with hypothyroidism, it becomes sluggish. Once again, eating well and getting toxins out of the system help to support the thyroid.
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I scanned through the book "The Thyroid Hormone Breakthrough" by Mary J. Shomon. I found a list of symptoms that make me realize that the thyroid can affect every organ and system in the body. This book recommended numerous supplements for assisting with balancing the thyroid. While I appreciate the recommendations to use natural options, I don't recommend a protocol that is the same for everyone. I find with my testing, that each person has individual supplement needs, and everyone has specific nutritional needs. Some interesting facts I found are as follows:
* Fluoride has been used for the treatment of hyperthyroidism - meaning that it has the ability to suppress thyroid function.
* Some practioners believe that mercury is toxic to the immune system and, in particular, the thyroid. Mercury exposure comes not only through dental fillings, but also by eating some types of fish.
* There is abundant evidence that some of the isoflavones found in soy....demonstrate toxicity in estrogen sensitive tissues, such as in the thyroid.
The author gives a realistic recommendation when trying to not only improve thyroid function, but when trying to improve overall health - You need to look at the complete picture - your lifestyle, nutrition, stress levels, hormone balance, and mind-body health to achieve a real level of health and wellness. Finding the root causes of illnesses and imbalances and improving these imbalances is an excellent way to help insure overall health.
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In the book "The Triple Whammy Cure" by David Edelberg M.D., the author is also in agreement that people experience numerous thyroid issues even when their testing comes out in the normal range. His feeling is that the TSH level should be changed to 3.5 rather than 5 when looking for an imbalance. His theory is also that it is not only the thyroid that causes issues such as anxiety, depression, fibromyalgia, irritable bowel syndrome, sleep issues, chronic fatigue syndrome and more. Balancing the serotonin levels in the brain, relieving stress and also balancing hormones overall - not just the thyroid are his recommendations to improve health. I find that if the thyroid is out of balance, chances are the ypothalamus, pituitary and adrenals may also be stressed. The premise of this book is that these issues can be cured within three weeks if you get rid of stress (good luck), take a few supplements (some that I don't recommend for premenopausal women) and add some exercise in the sun (great idea for most people). There are definitely some positive ideas for change, but for most people, a lifestyle change is necessary plus getting toxins out of the system. Plan on more than three weeks to make a lasting change. Chemicals and pesticides stress the thyroid, so if there isn't a change in the system, the thyroid most likely won't stay balanced. Overall, if you expereience ongoing fatigue and symptoms that interfere with your life, look into ways to feel better and improve the quality of your life. You don't have to feel lousy all of the time!
The next topic I am going to focus on is the brain. More and more people are experiencing different disorders associated with the brain - from depression, anxiety disorders, Alzheimer's, autism and more. Once again, this is not indicating a deficiency with a pharmaceutical drug, but rather an imbalance in the body. According to Mark Hyman, M.D., in the book "The Ultramind Solution", "Mental disorders" and "Brain disorders" are simply the names of common responses our bodies have to a variety of insults and deficiencies. The premise of the book is that if you treat physical problems, mental and brain disorders may improve, also. Dr. Hyman give the following seven keys to stayin gin balance. I will list them here today, and then take the time to blog about each one separately.
The Seven Keys:
* Optimize nutrition
* Balance your hormones
* Cool off inflammation
* Fix your digestion
* Enhance detoxification
* Boost energy metabolism
* Calm your mind
For some people, each of these areas are easy to balance, for others, this can be a long term process.
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I am going to start focusing on the seven areas from the book "The Ultramind Solution" By Dr. Mark Hyman. Dr. Hyman gives a long list of reasons that we are suffering from what he calls "brain damage". I am not going to elaborate on the items he gives for our brains being stressed, but many of them you can find on my web site. His list includes high fructose corn syrup, trans fats, lack of sleep, sedentary lifestyle, stress, toxic drugs, medication, toxic chemicals, additives and toxins in our food, toxic molds, toxic metals, and electromagetic waves. The first key to ultra wellness outlined by Dr. Hyman is to optimize nutrition. I acknowledge that this is not easy to do, but it is the most important thing we can do for our health. According to Dr. Hyman, "What you put in your mouth provides all the raw materials to build the structure of your brain cells and keep all the communications systems running coherently so you can think, emote, learn, and remember. You have to start with the right food, and enough of the right nutrients for the brain to function well." There is a fabulous guide that accompanies this book. It can be found at the web site www.ultramind.com/guide . He includes checklists to determine if certain brain nutrients might be depleted in your system. The following nutients are needed for brain health:
* Omega-3 Fats - build all cell membranes, reduce inflammation and balance blood sugar
* Protein and amino acids - the building blocks of neurotransmitters which include dopamine (helps with focusing), serotonin (helps you to stay happy), GABA (helps with relaxation), and acetylcholine (which affects learning and remembering)
* Carbohydrates - this refers to healthy carbs, such as vegetables, fruits, beans, whole grains, nuts, seeds, herbs, and spices.
* Vitamins and minerals - the author and I both recommend a multi vitamin in order to get optimal nutrients. He focuses on vitamin D, magnesium, zinc and selenium as essential for brain health.
As well as adding healthy foods and nutrients, avoiding additives, hormones, fillers and chemicals in food is also important for improving brain health. The brain has now been found to be able to repair itself, so we need to give it the tools it needs to work efficiently.
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From the book The Ultramind Solution by Mark Hyman, M.D., the second key factor in brain health is balancing your hormones. Hormones take care of a wide range of tasks in the system. Hormones help us regulate stress, metabolism, reproduction, blood-sugar balance, sleep, overall mood and much more. According to Dr. Hyman, "There are three big epidemics of hormonal problems in America today - too much insulin (from sugar), too much cortisol and adrenalin (from stress), and not enough thryoid hormone. These all interconnect with and affect the other major category of hormones - our sex hormones." When the hormonal systems are out of balance, not only do we experience mood and brain disorders, but also infertility, health and weight concerns. For this blog, I will focus on insulin and blood sugar issues. Dr. Hyman states, "If you want to be depressed, tired, anxious, hyperactive but unfocused, and lose your memory, not to mention pack on belly fat, clog your arteries, fuel cancer cells, and get dementia, then keep eating the way you do (If you are one of the average Americans who eat 158 pounds of sugar a year)." We are getting sugars that are hidden and others that are right out in the open everyday. Most processed foods contain sugars such as corn syrup which can lead to blood sugar issues. Dr Hyman gives this list of "...what too much insulin really does to your brain, your body, and your health":
* Now we recognize insulin as a major switching station, or control hormone, for many bodily processes. It is a major storage hormone - fat storage, that is.
* It also leads to mood and behavior disturbances such as depression, panic attacks, anxiety, insomnia, and ADHD.
* Try as you may, as long as your insulin levels are high you may fight a losing battle for weight loss. It acts on your brain to increase appetite - specificially an appetite for sugar.
* It increases LDL or "bad" cholesterol, lowers HDL or "good" cholesterol, reaises triglycerides, and increases your blood pressure. Insulin resistance causes 50 percent of all reported cases of high blood pressure.
* It makes your blood sticky and more likely to clot, leading to heart attacks and strokes.
* It stimulates the growth of cancer cells.
* It increases inflammation and oxidative stress and ages your brain, leading to what is being called type 3 diabetes (also know as Alzheimer's disease).
And that is just the beginning. Sugar also throws the other hormones out of balance. The first step is to eliminate sugar and white flour as much as possible from the diet. Include exercise, relaxation and a healthy social life to begin to get things on track. Every small step makes a difference in overall health. We don't have to feel run down and depressed.
I am continuing with the topic of improving brain function. I admit that I am probably only going to be doing a couple of blogs a week now that the weather is so nice. I have been on the topic of hormones, and an important piece of that is thyroid function. I have written about the thyroid on other occasions, but there is additional information about brain health in the book The Ultramind Solution by Dr. Mark Hyman. According to Dr. Hyman, "As our food environment has become more toxic and our exposure to pollution, petrochemical and industrial wastes, and heavy meals toxins have increased, our thyroid problems have also increased." Dr. Hyman's research indicates that mood disorders such as depression and bipolar disorder are much more prevalent in people with thyroid issues. Not only do chemicals and metals that we are exposed to causing issue with the thyroid, but also food allergies can cause problems. This has to do with inflammation in the body, which I will get to later. It is important to keep a balance of hormones in the system to not only improve mood, but to keep the body in good working order. Probably the issue I hear about most from clients is fatigue, which can be tied to the thyroid in many instances.
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The next topic of discussion in the book "The Ultramind Solution" by Dr. Mark Hyman is sex hormones and their affect on the brain. Some indications that there is a possible sex hormone imbalance would include symptoms such as PMS, brain fog, low sex drive and for men, a low sperm count and weight gain around the middle. Some of the main sex hormones are estrogen, progesterone, and testosterone. Estrogen affects the brain by promoting neurotransmitters, expecially serotonin according to Dr. Hyman. Progesterone deficiency can lead to increased anxiety and insomnia. And finally, Dr. Hyman states that "Testosterone is also a wonderful brain-boosting hormone that improves mood, memory, motivation, and overall cognitive function. High belly fat drives insulin up and testosterone down." There are many reasons that our sex hormones get out of balance, beginning with the most fundamental reasons such as too much sugar consumption, stress, and too many hormones found in our foods, and Dr. Hyman adds, "...estrogen-like toxins from pesticides, plastics and pollution." The digestive system plays a huge role in keeping hormones in balance - constipation causes estrogens to be reabsorbed into the system - if the liver is taxed, it doesn't release excess estrogen. Sleep is also a main contributor to not only hormonal health, but overall health. As we are more stressed out, sleep gets put on the back burner. Next week - the topic sill be inflammation.
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Today's topic for the brain is inflammation. Many of us have inflammation in our bodies which shows up as ailments that end with "itis", such as arthritis, bursitis, etc. and also plays a part in autoimmunity, allergies, and almost any disease. Interestingly, inflammation can affect the brain, leading to depression and other brain ailments. This makes sense when you look at the rise in the incidences of mental health issues. According to Dr. Mark Hyman in the book, The Ultramind Solution, "...when the natural balance of your immune system (which produces just enough inflammation to keep infections, allergens, toxins, or other stressors under control) is disrupted, the immune system shifts into a chronic state of alarm, spreading a smoldering fire of inflammation throughout the body." It makes sense that systemic inflammation would cause problems not only with our bodies, but with our brains. Once again, one of the main causes of inflammation is our diet. This theme seems to be connected to almost any ailment, but yet, so many times we look for other alternatives rather than fixing our diets to regain health. Other issues contributing to inflammation include food sensitivities, toxins (chemicals, pesticides, heavy metals, etc.) and digestive issues. Add to that, lack of sleep, lack of exercise and stress, and it is no wonder that we are inflamed. It makes sense that depression can be caused by an inflamed brain when people see improvements by improving their diets, adding omega -3's and exercising - all of which reduce inflammation. Once again - balance in the system can improve inflammation. Next blog - digestion
Digestion - this affects not only how we use our nutrients, but also how we process hormones, eliminate wastes and it even plays a part in how our minds work. According to Dr. Mark Hyman in the book The Ultramind Solution, there are many factors that affect the gut, which in turn affects the brain and our overall health:
* Unfriendly bacteria in the gut and other bugs like yeast that produce brain toxins.
* Fermentation of starches from your diet, which produce gas and toxic levels of ammonia.
* Odd, partially digested food proteins that interfere with normal brain operations.
* Activation of the immune system because of digestive imbalances that damage the protective barrier, which normally keeps the outside world from entering through the gut.
The majority of clients that I see experience some kind of gut problem - from parasites to yeast overgrowth to an imbalance of bacteria in the gut. Dr. Hyman lists numerous reasons why we experience so many issues with our guts - first and foremost is, once again, our diet. When we continue to eat "food" that is mostly chemicals, sugar and lacking in nutrients, our guts are unable to function optimally. Stress can lead to a leaky gut, causing food sensitivities and difficulties absorbing nutrients. On top of that, we have to deal with many toxins in our environment. The gut talks to the brain, and the messages aren't very positive!
I am going to continue with the topic of the connection between the gut and the health of the brain. So much of our immune system and nervous system is located in our gut - so those butterflies and stomach aches that are brought on by stress are not all in our heads. According to Dr. Mark Hyman in the book The Ultramind Solution, "Changing diet and tuning up bichemisry with nutrients have profound effects on brain and behavior." The poor diets that we live on and all of the toxins that we are exposed to cause what is known as a "leaky gut". I have written about leaky gut in the past. It is the result of damage to the cells that protect the digestive tract. Dr. Hyman explains a leaky gut as "Our digestive enzymes reside on this delicate one cell layer of intestinal cells. When it is damaged we cannot digest our food properly. Suddenly we have partially digested food particles from normally innocuous foods, 'leaking' into our bloodstream through the leaky gut." This then leads to inflammation in the system, immune system issues, and most of all, food sensitivities. These food sensitivities then lead to such issues as depression, fatigue, sinus issues, and much, much more. The gut needs to be healthy in order to properly absorb the nutrients that both the brain and the body need to function optimally.
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Today's topic that has to do with the brain is boosting energy. When we experience fatigue, it affects the ability of the brain to function and stay focused. Some signs that we have a loss of energy according to Dr. Mark Hyman in the book The Ultramind Solution a as follows: Chronic or prolonged fatigue, sleep problems, poor tolerance for exercise, muscle weakness, irritability, fatigue interferes with daily life functions, being under prolonged stress, being exposed to toxins, and much more. In our bodies, we have what is know as mitochondira that help our bodies produce energy. When we eat a poor diet (there is that diet thing again) and when toxins build up in our systems, our mitochondria cannot work efficiently. The brain takes a lot of energy to do its job. When our bodies are not detoxifying as they should, free radicals build up in our systems. Usually the body is able to eliminate these free radicals on their own, but when that isn't happening, we see a reduction in energy. Dr. Hyman explains this as oxidative stress caused by our nutrient empty diets, inflammation and toxic damage that leads to rusting of the mitochondria which causes them to stop. There are supplements that assist with helping the mitochondria work more efficiently, but the best place to start is by changing the diet and eliminating toxins in our environments. Looking for a quick fix won't help unless we change what is causing our fatigue in the first place.
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I am going to move on from brain health to the basics for overall health. I am at a point where I am repeating topics, but I hope to add additional and new information to topics that I have covered before. Opinions differ on where to begin for optimal health, and I think that it is different for each individual. I am going to start with digestion, because this is an area that tends to affect everyone in one way or another. When our digestive systems are bogged down, toxins and excess hormones are recirculated throughout our bodies. This stresses the liver and the organs of elimination. In order to improve health, it is essential to be having bowel movements every day, and even better, twice a day. The body should only take 12 to 18 hours to turn over and eliminate foods that have been eaten. If the digestive system is compromised, the body struggles to absorb nutrients. Also, when the body is not eliminating waste products, the gut becomes a great environment for parasites, harmful bacteria and yeast overgrowth. This can lead to a "leaky gut", which allows food particles to be absorbed into the bloodstream. This leads to food intolerances and sensitivities to environmental toxins. What can be done to improve digestion? I recommend a full spectrum digestive enzyme that can be taken with each meal. This assists with being able to absorb nutrients from food and provides the ingredients needed to help break down foods in the digestive tract. I highly recommend a friendly bacteria (probiotic). This can be found in the refrigerated health food section of your local grocery. People commonly ask me if yogurt can take the place of a supplement for friendly bacteria. A high quality, organic yogurt or kefir can be helpful, but generally, a supplement is needed because it provides billions of microbes to balance the flora in the gut. Fiber is also essential. There are different recommendations, but I generally recommend ground flax seed to provide fiber and omega-3 fatty acids. Most importantly, drink half your body weight in ounces of water each day and move toward a whole food diet which will naturally provide enzymes and fiber for the digestive system. Once you get your digestive system moving (not to the point of diarrhea), you will most likely see an improvement in your energy levels and your overall mood.
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Today's topic for overall health is circulation and heart health. Of course, this gets a lot of press due to the hot topic of cholesterol. Cholesterol is a piece of the puzzle, but there are many factors that are important for maintaining a healthy heart. Below is the short list of items that can improve heart health (there are definitely more!):
- Stress - we have heard that stress, well, stresses the body. Stress uses up our nutrient reserves and sends too much cortisol into the system. When the body is under constant stress, the heart has to work overtime.
- Thyroid - when the thyroid is out of balance, our body does not process insulin properly, leading to stress on the heart.
- Fatty acids - our body benefits from a balance of omega-6 and omega-3 fatty acids. Too many omega-6 fatty acids lead to a build up of cholesterol. More omega-3 fatty acids keeps the system lubricated. I recommend supplementing a high quality fish oil and adding ground flax to the diet.
- Exercise - this is another area that we tend to ignore, because we hear about it so much. Moderate exercise is essential to the health of the heart.
- Diet - I am not going to go into this area too much, because I have a lot of info in my archives in regard to diet. Once again, if we are putting junk into our systems, our body won't be able to do its job - and it really makes the heart work overtime.
- Genetics - there is a genetic component to heart disease, but that does not mean that we can't improve our chances of staying healthy. Keeping the above areas in balance can help insure heart health.
If you want to begin to improve your heart health, check with your doctor to see what your status is right now, and then begin to incorporate diet, stress reduction and exercise into your daily routine. Every small change makes a difference, and it is never too late to start.
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It has been a wonderful early spring which has brought along with it early allergies. Many people feel like they are experiencing a cold or a virus at this time of the year. Most likely allergies to either molds, tree pollen or grass pollen are the culprits. Of course, tree and grass pollens are impossible to avoid, so there are options as to what to do when allergies strike. Most people treat the symptoms of allergies with over the counter products to help with itchy eyes, stuffy nose, etc. There are natural alternatives to anti-histamines that can also be used. These also treat the symptoms of the allergies. Another step that can be taken is to attempt to eliminate the allergies either through allergy shots or by using antigens to progressively build up a tolerance to allergens. Many times people's systems need to go through some detoxification to get to the point where allergies can be relieved. Many people get allergies as adults. This is very common due to the build up of toxins in the system. If the detoxification pathways of the body (liver, kidneys, skin, digestive system, lymph system) are working properly, allergies are much less likely. Neti pots can be very helpful in alleviating inhalant allergies. What a neti pot does is clean out the pollens from the sinuses and keeps the drainage going so the allergies don't turn into something more serious. If you suffer from chronic allergies, it may be worth checking with your health care provider to see what options are available to you.
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According to Dr. Sears, it is the heart brain and gut that are the three most important body parts for improving our health. First of all, Dr. Sears talks about how to keep our hearts healthy. This involves keeping our blood vessel walls flexible and he blood flowing. Dr. Sears lists seven ways to keep your cardiovascular system healthy which are listed below:
* Eat a Right-Fat Diet - this means getting enough of the good fats (fish, avacado, olive, flax, etc.). Eating a low fat diet is not serving us well, because we substitute bad fats for healthy fats.
* Eat More Plant Based Foods - pretty basic - eat fruits and vegetables in larger quantities
* Consume More Potassium than Sodium - our diets tend to be just the opposite.
* Graze - Eat more frequently, eat less at each sitting, and eat slower.
* Stay Lean
* Relax - stress affects heart function
* Move
Once again, these are pretty basic steps, but the more of them that we can incorporate into our lives, the more likely we are to improve our heart and overall health.
The next topic in Prime Time Health by Dr. William Sears is Brain health. According to Dr. Sears, "almost 360,000 new cases of Alzheimer's disease are reported each year in the United States". This doesn't have to happen. We need to keep our brains as healthy as any other organ or system in our body in order to keep it in top shape throughout our lifetime. Dr. Sears gives six things that we can do to keep our brains healthy and keep us sharp into our senior years:
* Eat Smart foods - omega-3's assist with regrowing brain cells. We can get omega-3's from fish, flax, nuts, and some eggs. Other foods that are "brain food" include blueberries, vegetables and healthy grains (try millet, spelt, quinoa)
* Exclude additives - Food additives can be toxic to our brains -Dr. Sears gives a list of the dirty dozen for food additives - partially hydrogenated oil, aspartame, MSG, hydrolyzed vegetable protein, BHA, sodium nitrate and sodium nitrite, propyl gallate, acesulfame potassium, sodium benzoate, potassium bromate, artifiical colors, and BHT.
* Move - movement assists with growing brain cells.
* Keep calm - there is the stress factor again. As the brain ages, it takes longer to remove stress hormones.
* Exercise the Brain - use your brain everyday - do crossword or sudoku puzzles, play cards, interact with others, and learn something new everyday to help keep the brain sharp.
* Maintain your Memory - make an effort to remember names, dates, etc. to maintain your memory.
It is important to maintain our brains like we do with the rest of our bodies.
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The next topic from the book Prime-Time Health by Dr. William Sears is gut health. This has been an ongoing topic, but is always good to get different perspectives and ideas. As we age our digestion slows down and we no longer absorb nutrients as well. As many of us also know, as we age, our metabolism slows. Dr. Sears gives the following seven tips for keeping the gut healthy:
* Eat often - eating less can help resolve issues with heartburn and gas. It may also assist with absorbing nutrients. I would add to this that it is not beneficial to graze on junk food all day long. Sometimes just eating less and more healthful and satisfying foods at meals can make a big difference, as does eating slower and enjoying your food. Dr. Sears rule is eat twice as often, eat half as much and chew twice as long.
* Drink smoothies- this is an area that is greatly misunderstood. If we make smoothies with regular name brand yogurt and fruit, we aren't benefiting ourselves as much as we think. Many people have yeast issues, so this boost of sugars only feeds the yeast and helps it grow. If you are going to make a smoothie, add lots of vegetables, a single fruit for flavor (or stevia would be awesome), flax seeds, lemon, cinnamon and use a organic yogurt or a good Greek yogurt. You can also juice vegetables. One thing to keep in mind is that I do not recommend using either juicing or smoothies as a fast, but rather as a nutritional snack or as a breakfast replacement. In the morning, our body is in its elimination stage, and smoothies and juicing are easier to digest.
* Chew Slowly - this allows our enzymes to break down the food more thoroughly. We are also more likely to realize when we are full so we don't overeat.
* Eat pure and eat fresh- this topic has been talked about a lot in my blogs. Eat real food. Avoid preservatives and additives. Eat organic as much as possible.
* Go for quality over quantity - this goes along with the eating pure and fresh. the more we can avoid processed foods, the less our digestive systems have to work. Dr. Sears recommends adding spices (hot foods help us feel satisfied with less), good fats and fiber to our meals.
* Relax your gut brain - According to Dr. sears, "There are more nerves in the intestines than anywhere else in the body, except for the brain. the gut brain shares many of the mood-altering hormones of the brain, such as serotonin, norepinephrine, and acetylcholine. In fact, it's the main supplier of the "happy hormone" serotonin, the neurochemical that is thought to be stimulated by antidepressants."
* Be kind to your colon - take probiotics and make sure that your are moving your bowels on a daily basis.
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I have written many blogs from the book Master Your Metabolism by Jillian Michaels. I think some of the information from this book is worth repeating. So many people that I know are struggling with maintaining their energy levels, losing those last stubborn pounds, and keeping their systems in balance. The reason that I like her approach to health is that she first looks at removing toxins from the system that are blocking us from regaining health, then she looks at restoring our bodies nutrients, and finally she gives ideas for rebalancing the energy that our bodies use. A big piece of the puzzle is looking at balancing our hormonal systems. Jillian gives the following list of statistics that point out that our endocrine systems are overtaxed:
- 24 million Americans have diabetes (on the news lately, there are statistics that claim that one out of three Americans will have diabetes by the year 2050).
- 57 million Americans have prediabetes.
- 1 in 4 people have metabolic syndrome. (more on this later)
- 1 in 10 have an underactive thyroid. ( I would say this number is higher - many people feel that their thyroid is out of balance, but they fall within the average range on tests - the average range is large)
- 1 in 10 women have polycystic ovarian syndrome (PCOS)
- 1 in 13 women have severe PMS (we shouldn't even have to struggle with mild PMS)
Jillian states that the most common symptom of an out-of-whack endocrine system is excess body fat. Coming in a close second and third are premature aging and disease. I think that the majority of us can find one of these areas that need some improvement. Whenever your body is exposed to external or internal stressors - according to Jillian, "your endocrine system responds, releasing hormones to help you balance your blood sugar, go to sleep, burn fat, or build muscle. The only problem is that sometimes those external variables shoot way off the charts, and your hormones don't know which way is up. They try to help your body regain balance, but in the face of unhealthy foods, environmental toxins, or too much stress, they begin to overreact and overcompensate. And that's when the problems start." Over time, the endocrine system no longer knows how to work efficiently because of all of the abuses it has taken. Getting the endocrine system in working order is a big step to bringing balance to the entire system.
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I have started reading a book this week called The Naturopathic Way by Christopher Vasey, N.D. This doctor talks about where illness comes from. More and more, I am seeing adult illnesses affecting younger people, so it is important to know what we can do to try to prevent illnesses and disease. The number one reason that Dr. Vasey gives for illness is overeating. The majority of us overeat, just because portion sizes have gotten so big. Overeating can cause all of the following issues for people, according to Dr. Vasey: Organ exhaustion, intestinal fermentation and putrefication, self-poisoning and excretory insufficiency. If we are not getting waste out, the toxins continue to circulate through our systems. The author also warns against eating too much of the wrong foods - fats, salt, protein, and sugar. I think this is an area we are all familiar with. Beyond items, such as too much alcohol, tobacco, caffeine, and chemical additives, Dr. Vasey also states that a sedentary lifestyle is a cause of illness. All of these items affect how our organs of elimination work. If our liver, kidneys, and digestive systems are stressed, our bodies are not able to work at their optimal level. If you are feeling bogged down, chances are that your system is not processing wastes as it should. Keep in mind that we should be having at least one to three regular bowel movements each day. Keeping the system moving is an important part of good health.
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