Gut health is important for overall health, and there are many wide-ranging causes that can change and affect gut health. These changes can be from acute causes, such as gastrointestinal surgeries, to others, such as the normal aging process, which may affect gastrointestinal motility. Regardless of the cause, the intestines usually experience changes during the healing or aging process.1
That said, despite any shifts, it’s important to get back on track as soon as possible and make the gut the best it can be.1 Here are a few things to consider. What are the implications of changes in the gut? The gut has trillions of bacteria that help to digest food, absorb nutrients, and manage our wellbeing.Many of these bacteria are beneficial, and evidence has shown that good gut health is linked to supporting general health, including the immune system and brain. However, certain gastrointestinal conditions can lead to changes in the gut’s microbial environment and result in poor health and wellness.2 Common sources of gut-health changes include shifts in gut immunity, stomach acid, and gastrointestinal flora (that is, the ecosystem of over 400 bacterial species that make up the microbiome).2,3 Some digestive changes—including compromised gut function—are simply caused by the aging process.3This is because our natural metabolic processes slow as we grow older. Are there ways to support common gastrointestinal changes? You’ve probably heard the expression, “prevention is the best form of medicine.” Prevention is admittedly king in a healthcare setting, but it also involves hard work and dedication. So how can we avoid intestinal changes that may affect gut health? Here are some preventive strategies that may help keep your gastrointestinal health in check:4
Which ingredients can enhance gut health?Many foods and supplements are connected to a healthy gut and a strong digestive tract.4 Some options to explore include: 1. Probiotics Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”6,7 They offer a number of benefits, including supporting digestion, and data suggests a gut-brain connection exists.8 While only strain-identified probiotics have been researched extensively for specific health benefits, fermented foods, such as kimchi, miso soup, kombucha, and kefir are popular dietary sources of probiotics. Most probiotics come from one of the following genera of bacteria:8
2. Prebiotics Prebiotics are fibrous carbs the human body cannot digest (but certain bacteria in the gut can). They serve as food for probiotics and include oats, garlic, onions, apple skin, beans, and chicory root.5 Much like probiotics, prebiotics encourage healthy digestion.8 3. Fiber When it comes to improving our digestive health, fiber—also known as roughage—is crucial.13 It cannot be digested by the body; rather, it passes through the stomach, small intestine, and colon more or less intact.9 Fruits and vegetable, whole grains, beans, and legumes are all rich in fiber.14 Fibrous ingredients are generally full of nutrients as well, which may enhance our absorption abilities.13 There are two types of fiber, one of which is more closely linked to the digestive system:13
Be sure to discuss your fiber intake with your healthcare practitioner to minimize chances of discomfort.13 4. Glutamine This amino acid provides both a source of fuel and precursors for growth to the rapidly dividing cells of the intestinal lining.15 5. Inner-leaf aloe Sourced from the aloe vera plant, inner-leaf aloe has been shown in studies to support temporary digestive symptoms such as cramping, bloating, and flatulence.16 It has also been shown to a support a healthy intestinal lining.17 6. Zinc-carnosine Ideal for gastric comfort, zinc-carnosine works by supporting the healthy ecology and integrity of the stomach lining.18,19 Always consult your healthcare practitioner before making any adjustments to your diet or adding any supplements. For more information on nutrition and gut health, please visit the Metagenics blog. References
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Have you ever stood before the wall of vitamins at the drugstore or your healthcare practitioner’s office, wondering what you should take? Choosing supplements can be a daunting experience: Some boxes are orange. Some bottles are silver. Some contain iron, while others do not. Which one is right for you?
Start the selection process by getting specific about your particular stage of life. From young adulthood to the childbearing years and into menopause, each life stage may require greater emphasis on different nutrients to help your body get what it needs for optimal wellness. Young, ambitious, and carefree! Does this ring true for you? Women in their late teens or early 20s are going off to college, choosing a career path, and just beginning to explore adulthood. This is a time to be mindful of getting the appropriate nutrients you need to create a healthy foundation for the years ahead. Calcium. This mineral is important for women of all ages, but especially so in your 20s when bone mass reaches its peak. After this time, the risk of losing bone mass increases as a woman moves into her 30s and beyond.1 Taking a calcium supplement can help the body build bone, especially when paired with vitamin D3, which is known to enhance absorption of this vital mineral.2 Iron. Iron is important for young ladies, as menstruation is one of the ways this mineral is depleted from the body. In fact, menstruation increases the average daily iron loss to about 2 mg per day in premenopausal female adults,3 with excessive menstrual blood loss as the most common cause of iron deficiency in women.3 Baby, it’s you!The time of a woman’s life when she can become pregnant and have a baby is very special. It is also especially important to consider which nutrients are needed before conceiving and to ensure a smooth pregnancy and delivery. Folic acid. This vitamin (known as folate in its natural form) is needed before and during pregnancy. If you are considering getting pregnant, it is smart to increase folic acid intake before conceiving—there is strong evidence that taking folic acid prior to conception and during the first trimester of pregnancy can reduce the risk of neural tube defects of the brain, spine, or spinal cord by up to 70%.4Additionally, folic acid requirements are 5- to 10-fold higher in pregnant women than nonpregnant women,5 so get your folic acid going! Iron. Iron supplementation in pregnancy is often recommended. During pregnancy, the body’s iron requirements progressively increase until the third month.6 This is because more iron is needed for the growing fetus and placenta, as well as to increase your red blood cells.7 Calcium. Calcium is essential for fetal development, and this requirement increases during pregnancy (from 50 mg/day at the halfway point up to 330 mg/day at the end) and lactation.6 Iodine. During pregnancy, iodine is needed in the production of fetal thyroid hormones (the fetus’ thyroid begins functioning as early as 12 weeks in the womb!) and should be increased by about 50%.6 Vitamin D. Vitamin D (mostly vitamin D3, as it’s the predominant form in mom’s blood) is needed in the first stage of pregnancy, as it contributes to embryo implantation and the regulation of several hormones.6 Choline. Choline is an important nutrient for the health of women throughout their lifetime, and in particular during pregnancy. Choline is also vital for early brain development.8 The change of lifeAs your body progresses toward menopause, it produces less estrogen, opening up a world of change. It is during this time that certain nutrients can help support you in the management of symptoms like hot flashes and mood fluctuations, as well as help stave off concerns about bone mass loss. Calcium and vitamin D. In menopause, calcium remains a top nutrient to support the maintenance of bone mass. Bone turnover increases at this time, while the creation of new bone does not, which can lead to bone mass loss. Along with calcium, vitamin D is an important factor in helping to support bone health, which has been shown to help prevent bone mass loss in perimenopausal and menopausal women.9 Vitamin K and vitamin D. It has been shown that Vitamin D and K are both important nutritional factors in supporting mineralization and healthy structure of bones.10 Vitamin B12. When it comes to menopause, the B’s have it! Vitamin B12 plays a key role in energy metabolism, something we all need more of during menopause.11 Where to begin?Your healthcare practitioner is the best person to ask about which nutrients you may need. So get out of the vitamin aisle and in to see your doctor! This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
By Robert Silverman, DC, DACBN, DCBCN, MS, CCN, CNS, CSCS, CIISN, CKTP, CES, HKC, FAKTR
If you’re a coffee drinker, you’re in good company. Visit any major coffee shop in the US or Europe and you’re bound to either wait in line or find every seat taken in the café. According to the International Coffee Organization, 151.3 million bags of coffee are consumed each year globally—and that number only continues to rise.1 As the most consumed beverage in the US (beating out even bottled water), coffee boasts a few other startling statistics, too. Coffee is the world’s most sprayed crop that humans consume, and the third-most sprayed agricultural crop, behind cotton and tobacco. Exposure to the synthetic pesticides and herbicides sprayed on non-organic coffee has harmful effects on your health—both in the short term and long term.2 What does this mean for the millions of people consuming coffee every day? And what can people do to protect themselves? Let’s take a closer look. What non-organic coffee brands don’t want you to know Coffee offers a variety of health benefits, such as antioxidant and anti-inflammatory effects. Yet most coffee drinkers probably aren’t aware of—and therefore don’t know to weigh—the negative effects of drinking non-organic coffee, namely those caused by synthetic pesticides. The Pesticide Action Network, a UK-based charity focused on promoting safe and sustainable alternatives to pesticides, reports that acute exposure to pesticides can be toxic to humans and can manifest as skin rashes, headaches, nausea, vomiting, lethargy, or allergic reaction.2 Long-term pesticide exposure and consumption has been linked to Parkinson’s disease, depression, anxiety, asthma, breast cancer, prostate cancer, decreased fertility, diabetes, and obesity.2 Furthermore, non-organic coffee wreaks havoc even before it reaches consumers. Coffee farms that spray pesticides also put their employees and local communities at risk. Farmers themselves are exposed to the harmful chemicals that linger in the air. Meanwhile, chemicals run into local water sources, polluting nearby communities’ drinking water. The takeaway here? Non-organic coffee isn’t good for those who drink it, farm it, or live near it. But you won’t find that on any food label. Why organic coffee is better for you Organic coffee, on the other hand, is grown and produced without the use of synthetic fertilizers or chemicals. Instead, it’s treated with organic fertilizers—like coffee pulp, chicken manure, or compost—and organic pesticides. Unlike non-organic coffee, most organic coffee is grown in the shade of lush forests. Why does that matter? Forested coffee farms sustain soil fertility, keep regional ecosystems alive, and handle unusual weather patterns better, making them a safer investment for farmers.3 From a health perspective, organic coffee is high in antioxidants, vitamins, and minerals, such as riboflavin, pantothenic acid, and niacin, as well as other nutrients like potassium, manganese, and magnesium.4 Coffee boosts the immune system and helps the body guard against disease. Moderate amounts of caffeine can also provide a natural energy boost. Organic coffee typically tastes better, too; growing in higher altitudes where it takes longer to develop results in a richer flavor many coffee drinkers can distinguish. By choosing organic coffee, you’re supporting the environment, sustainable farming methods, and avoiding unnecessary exposure to pesticides for your own health. The best type of organic coffee Have I sold you on switching to organic coffee yet? Good—now I’m going to do you one better: bio-dynamic coffee. Cultivated by a process called bio-dynamic agriculture, which views all parts of the farm as being interconnected, bio-dynamic coffee was the first type of organic coffee.5 Bio-dynamic coffee farming focuses on the health of the farm and and the integration of all its parts. To differentiate it from other organic farming practices, bio-dynamic coffee farming doesn’t allow outside materials to be brought onto the farm.5 Soil health, for example, is maintained only through nutrients produced from the compost prepared from materials grown or raised on the farm.5 Not only does this practice ensure every bean is organic, this method promotes bio-dynamic coffee as one of the few crops that preserves natural landscapes rather than destroys them.5 Sip on this If you plan to take your first sip of bio-dynamic or organic coffee black, go right ahead. If you take your coffee with the customary milk and sugar, there are a few more things you should know. When it comes to milk, I recommend skipping dairy and choosing an alternative nut milk like almond, coconut, or cashew—but be sure to choose one without large amounts of added sugar. Speaking of sugar, your best alternative for sweetening your coffee is monk fruit extract or coconut sugar. If you think you’ll have difficulty remembering what to avoid as you brew your organic coffee each morning, I use two acronyms as my guide—no GPS: Gluten, processed foods, and sugar; as well as no DNA: Dairy, nicotine, and artificial sweeteners. For those organic coffee drinkers who love the taste but would rather avoid the caffeine, I have some additional guidance to share. Some decaf coffee, even in organic form, may increase your LDL cholesterol levels.6 Studies have shown that the Robusta coffee bean is to blame, so when ordering decaf, be sure you’re drinking coffee made from Arabica beans.7 As a coffee drinker, you have a tremendous amount of choice. To make the biggest impact on your individual health, the health of those involved in the coffee farming industry, and the environment, choose organic. It’s a win-win-win. Robert G. Silverman, DC, DACBN, DCBCN, MS, CCN, CNS, CSCS, CIISN, CKTP, CES, HKC, FAKTR Dr. Robert G. Silverman is a chiropractic doctor, clinical nutritionist and author of Inside-Out Health: A Revolutionary Approach to Your Body, an Amazon number-one bestseller in 2016. The ACA Sports Council named Dr. Silverman “Sports Chiropractor of the Year” in 2015. He also maintains a busy private practice as founder of Westchester Integrative Health Center, which specializes in the treatment of joint pain using functional nutrition along with cutting-edge, science-based, nonsurgical approaches. Dr. Silverman is a seasoned health and wellness expert on both the speaking circuits and within the media. He has appeared on FOX News Channel, FOX, NBC, CBS, and CW affiliates as well as The Wall Street Journal and NewsMax, to name a few. He was invited as a guest speaker on “Talks at Google” to discuss his current book. As a frequent published author for Dynamic Chiropractic, JACA, ACA News, Chiropractic Economics, The Original Internist and Holistic Primary Care journals, Dr. Silverman is a thought leader in his field and practice. Dr. Silverman is a paid consultant and guest writer for Metagenics.
Fish and shellfish are full of healthy fats, vitamins, and minerals. Great for our physical and cognitive wellbeing, they’re a solid addition to a nutritious diet.1 That said, not all seafood is created equal. This post will outline the differences between farm-raised and wild-caught fish, including their impact on our health and the environment.
What are the differences between farm-raised and wild-caught fish? Fishermen catch wild fish and shellfish in lakes, rivers, oceans, and other bodies of water. These fish eat a natural diet. Farmed fish are bred for human consumption through a process called aquaculture. This means they live outside their natural environment and are generally given processed feed.2 Specifically, farmed fish are placed in pens submerged in ponds, lakes, or even saltwater.1 Some pens are filled with water and kept on land. While this might not sound ideal, fish farming isn’t inherently bad. Sustainable farming practices have become more common than ever, as the World Bank estimates that almost two-thirds of seafood will be farm-raised by 2030. In Norway and Canada, for instance, most farmed salmon are cultivated through an eco-friendly recirculating aquaculture system.3 Here are some other items to consider:
Nutrition: Which fish variety is better for your health? Fish have been shown in clinical studies to display anti-inflammatory properties, not to mention being rich in heart-healthy omega-3 fatty acids.3 The overall quality of seafood, however, depends largely on what fish eat. Wild fish consume a natural diet lower in saturated fats.5 What does this mean? Let’s focus on salmon for a moment. In addition to being higher in saturated fat than wild salmon, farmed salmon contains more omega-3s and 46% more calories. The wild-caught stuff, however, is richer in minerals like potassium, zinc, and iron.4 Consider the following when evaluating both fish varieties for your health:
Most people consume too much omega-6, which may cause inflammation and other symptoms. And farm-raised salmon specifically—despite containing higher quantities of omega-3—has a significantly higher omega-3-to-omega-6 ratio.4 The ratio is still good enough, but it isn’t quite at the level you would find in wild seafood.
Of course, the trace metals found in fish aren’t limited to mercury. Farmed salmon contains higher arsenic levels, while wild salmon contains more cobalt, copper, and cadmium.7 Fortunately, levels of trace metals in both wild and farmed fish are usually so low they’re unlikely to harm the average person.4
Some studies indicate that farm-raised fish have higher levels of contaminants.4 Furthermore, seafood raised via aquaculture may have a higher rate of disease because of some of the farming practices and conditions.5
For example, approximately 530 grams of antibiotics were used per ton of harvested Chilean salmon in 2016. (In contrast, Norway used just 1 gram of antibiotics per ton of harvested salmon in 2008.)4As such, it’s essential that you understand where your fish is from before consumption. Sustainability: Which fish variety is better for the environment? Fish accounts for 17% of our global protein intake.8 For this reason, we can’t rely on wild-caught fish alone. There just isn’t enough wild seafood to keep up with the growing demand. Based on our current trajectory, there’s a global need for another 80 million tons of farmed fish per year by 2050.8 Yet aquaculture may be detrimental to the environment too. Use of antibiotics can cause damage to the environment and adversely affect human health as well.4 Moreover, when lots of fish are crammed together in a small space like a pen, they create a ton of waste that can pollute rivers, lakes, and oceans.8 And the environmental consequences of fish farming doesn’t end there, either. Some fish farms are disease-ridden, which can be toxic to the environment; in Indonesia, shrimp farming specifically has contributed to the decline of the nation’s mangrove forests.8 Since we don’t want to deplete what’s left of our wild fish resources, where does that leave us? Fortunately, some experts say that feeding farmed fish a higher-quality diet free from antibiotics can help address some of the problems described above. Similarly, as fish farmers gain efficiency, governments will be more likely to offer incentives for the adoption of sustainable practices.8 Ideally, the environment will become an even greater focus for everyone in the near future. The verdict on wild-caught vs. farm-raised fish While wild seafood is generally healthier than farmed fish and shellfish, sustainable methods make many farm-raised options completely viable. Both wild-caught and farm-raised fish varieties offer plenty of protein, the omega-3 Docosahexaenoic acid (DHA), and other essential nutrients.4 To make sure you’re eating top-quality seafood, be sure to look into where your seafood is from, and opt to eat local, low-mercury varieties when possible. References:
Add These Detoxifying Foods to Your Shopping List
Detox is a hot topic nowadays. Many detox programs promise to cleanse your body harmful compounds, and others tout weight loss and additional health benefits. Unfortunately, many of these detox methods involve a major dietary overhaul or giving up solid foods altogether, which may actually be harmful to your body.1 Because your body is in constant detox mode, you can encourage this process, correctly and effectively, by simply eating the right foods. Scientific research has found that the nutrients, enzymes, and antioxidants found in certain whole foods can help support the liver’s detoxification pathways, prevent the buildup of toxins, and support overall health.2-4 Chemicals and toxins are everywhere, but your body is built to fight back. Here are six of your top nutritional allies: 1. Cruciferous vegetables & leafy greens Spinach, broccoli, and Brussels sprouts are among the folate- and chlorophyll-richgreens that support the body’s detoxification process by helping to detoxifythe blood and cleanse the intestines.2,4-7 All the more reason to go green! Broccoli deserves some special attention for its high concentrations of glucoraphanin, which is converted in the body to sulforaphane—an active compound associated with many positive health benefits, including its role in inducing phase II detoxification enzymes and support for overall liver health.8-10 2. Turmeric Used in many anti-inflammatory and detoxifying recipes, turmeric contains a powerful substance called curcumin, a polyphenol with anti-inflammatory and antibacterial properties. Science has found curcumin to play a role in modulating cellular response to oxidative stress—demonstrating hepaprotective and therapeutic effects on liver health.11,12 3. Sesame Commonly used in bread products, oils, and dressings, sesame is flowering plant that maybe beneficial for detox. Sulfur-containing amino acids methionine and cysteine—both of which are found at high levels in sesame—are precursors to the production ofglutathione, a key antioxidant in the detoxification process.4 4. Beets These pretty-colored veggies contain betanin, which can help repair liver cells and help support detoxification processes in the liver.13,14 It’s also great for digestion. Tell toxic chemicals to “beet” it! 5. Guacamole No party spread is complete without it! Avocado has high concentrations of the antioxidant glutathione, which has been found to neutralize free radicals to support and protect the liver—i.e., your detoxification powerhouse.4,15,16 Why guacamole? Avocado in this form often uses other healthful ingredients, like cilantro. Also known as coriander, cilantro contains oils with antibacterial, antifungal, and antioxidative properties.17 Pass the guac, please. 6. Garlic Alongside its knack for warding off vampires, garlic may be beneficial for clearing out toxins. The sulfur-containing compound allicin, which gives garlic its unique and strong-smelling aroma, may enhance antioxidation and detoxification capabilities18,19 and has also demonstrated hepatoprotective effects against heavy metals in the liver.20 Incorporating more of these foods into your diet can help support detox processes. Add them to your shopping list today! References:
Interview with Lyra Heller, MA Our bodies change as we age—as hard as we might fight it. For women who want to maintain a sexually active life with a partner, that may mean accommodating some physical changes. We talked to Lyra Heller, MA to learn her advice on what we can do in order to keep that libido alive. How does menopause affect sex? This is a complex question because women’s sexuality is complex. Part of your experience around sexuality and your sexual response is governed by changing hormones. The major impact centers on what menopause means to you, what it symbolizes, your relationship with your partner, and your general health and sense of wellbeing. How do changing hormones affect sex? Menopause is a process. It’s a major life transition marked by declines in sex hormones that signal the end of your reproductive years. Perimenopause is the first phase. It can begin sometime in your 40s and may extend into your mid-50s. The symptoms are related to fluctuating hormone levels that cause changes in menstrual cycle quality and frequency, hot flashes, spontaneous sweats leading to poor sleep quality, anxiety, and moodiness. You may notice some weight gain. Desire to engage in sex can be the last thing on your mind because you are tired, uncomfortable, possibly self-conscious. As estrogen levels continue to decline, vaginal dryness, which loosely translates as you don’t lubricate as well when you’re sexually aroused, may become an issue. This can result in painful intercourse, and it can produce a sense of negativity as you approach sex, because it hurts. Part of the menopausal experience is the vaginal lining tends to thin, and sometimes the walls of your vagina can narrow, so intercourse in general can be hurtful. How do your feelings and thoughts about menopausal changes affect sex? Christiane Northrup, author of Women’s Bodies, Women’s Wisdom: Creating Physical and Emotional Health and Healing says, “Thoughts are an important part of your inner wisdom, and they are very powerful. A thought held long enough and repeated often enough becomes a belief. A belief then becomes your biology. ”1 Menopause is a time of physical transformation that encompasses the aging process. Desiring an active sex life at times requires engaging in difficult and rewarding conversations with yourself and your partner because your body may not perform as before. Sounds simple enough, but it can be challenging to communicate “what turns you on.” Yet this may become a core issue. Other considerations that dampen sexual desire are:
Aging seems to come with increased aches and pains, whether from arthritis or just general physical deterioration. How can pain affect a healthy sex life? Pain hurts a healthy sex life! You don’t want to have sex when you hurt. So what happens is, you decide to control the pain. And there are pain medications that will actually reduce your desire to have sex. In fact, a lot of medications can cause sexual problems. Plus, drug combinations and mixtures of prescription with over-the-counter (OTC) medications are all capable of inducing disinterest in sex. This is where lifestyle becomes really important. If you’re suffering from a chronic health condition, the trajectory of seeking relief should start with a self-focused approach in partnership with your healthcare practitioner. Some of the major issues requiring medications that might affect your sex life can be elevated blood pressure, depression, anxiety, gut problems, and others2—these are all things that can in some instances also be helped by diet and lifestyle and becoming more physically active. With minor health concerns, a healthcare practitioner can provide guidance on what lifestyle modifications may help. Think in terms of being more proactive in how you approach your food choices, how you want to deal with the excess burden of weight, how you want to deal with blood pressure, adrenal function, and elevated blood fats—these are all capable of being modified by a healthy lifestyle. If you have had a heart attack or have coronary artery disease, do you need to be concerned with continuing normal sexual activities? Typically there is no concern as long as there is doctor oversight. If you experience shortness of breath, can’t walk very far, have poorly controlled blood pressure, those kinds of things are going to affect sexual vitality. That said, cardiovascular disease is the leading cause of death for women.3 It is important to appreciate your heart disease risk may go unrecognized even though knowledge about gender differences grows.4 New research suggests that women experiencing hot flashes before age 42 may have an elevated risk of cardiovascular disease when compared to women with late onset vasomotor symptoms (older than 42).5So heart disease is not restricted to women over 65. A baby aspirin a day may not be enough protection.6 Take your heart health seriously. If you are under the age of 65, and especially if you have a family history of heart disease, pay close attention to heart disease risk factors. The risk factors for heart disease are the same as for premature estrogen decline associated with early perimenopause: smoking, physical inactivity, overweight, standard American diet.7 Be proactive. Talk with your doctor. Are there any options out there that can help with libido?Experiencing perimenopause and libido is different from experiencing postmenopause and libido. Perimenopause is a rollercoaster ride of fluctuating hormones. Hot flashes and night sweats reduce your sleep. With the exception of some women whose sex drive may increase during perimenopause, you’re tired or irritable or anxious. If you’re depressed, it may worsen. You may feel old and ugly. As the extreme symptoms subside, if your libido is still hovering around zero, see a doctor to discuss possible interventions. There are several noteworthy methods: vaginal lubricants, moisturizers, and topical hormones. Water-based vaginal lubricants have a short-term effect on dryness. Vaginal moisturizers differ in that they have a longer-term effect and are prescribed on a regular basis—daily or every 2–3 days, depending on the extent of the dryness. Hyaluronic acid vaginal gel may improve symptoms of vaginal dryness, comparable with the effect of topical estrogen therapy. Both are recommended to reduce friction contributing to painful intercourse. Low-dose vaginal topical estriol, a weak estrogen, is an effective way to kindle sexual desire in some women and reduce vaginal dryness. The effect is different from oral hormone replacement therapy (HRT). Topical estriol seems to exert local as opposed to systemic effects. There are other topical hormones available that your doctor can prescribe, as well. If want to be sexually active throughout life, you can. It is a choice—a healthy, rewarding choice. Libido can be nourished. Discovering your capacity for creativity, curiosity, and experimentation is critical to being “turned on.” Grappling with the physical changes of menopause stimulates the need to explore your beliefs and feelings about what is means to be sexually intimate as we age. This can involve venturing into uncharted waters on the adventure of a lifetime. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. REFERENCES:
By Robert Silverman, DC, DACBN, DCBCN, MS, CCN, CNS, CSCS, CIISN, CKTP, CES, HKC, FAKTR In a perfect world, we would garner all the vitamins and nutritional minerals we need from the foods we eat. We’d also be able to maintain robust, resilient immune systems to fight against all toxins and disease. Unfortunately, that’s not the world we live in. The nutrients we need to maintain our day-to-day health, like magnesium, vitamin D, and omega-3 fatty acids, are also critical for maintaining our health over the long term.1 Yet Americans on average get about 11 percent of their daily calories from low-nutrient fast food.2 Even when we skip fast food and junk food, we aren’t always as careful about our diet as we should be. Stress and poor lifestyle behaviors, including smoking and alcohol use, reduce our ability to absorb nutrients. Taking a daily multivitamin can help when your food isn’t as nutritious as it should be, but is that enough—even if you lead a generally healthy lifestyle? Aside from specific dietary needs that should be addressed with your functional health practitioner, here are five instances when I recommend leveraging the power of supplements. To aid healthy sleep patterns Among the many reasons to get a good night’s sleep is the link between sleep deprivation and negative health consequences. For example, people with high blood sugar often don’t sleep well. There’s evidence that not sleeping well can increase your risk of developing more serious complications. When choosing supplements for quality, restorative sleep, look to ingredients that help ease tension, support deep sleep, and promote physical regeneration during sleep. L-theanine enables the body to produce other calming amino acids, such as dopamine, GABA, and tryptophan and helps support concentration, focus, deep muscle relaxation, and improved quality sleep. Ashwagandha, another sleep-supporting supplement, contains active constituents called glyco-withanolides, which mimic certain corticosteroids, supporting healthy cortisol levels and the circadian rhythm. The best-known ingredient, melatonin, supports sleep onset, quality of sleep, increased REM time, deep sleep, and dreaming—all factors that lead to better quality sleep and produce greater mental, physical, and emotional rejuvenation. Melatonin can decrease the amount of time required to fall asleep, increase the number of sleeping hours, and support daytime alertness. I recommend taking just 5 mg of melatonin, as taking too much can impair the body’s natural production of it and may cause us to become dependent on the artificial form. Magnesium, a calming nutrient, can also help induce a deeper sleep, especially when taken together with calcium. Research from the Biochemistry and Neurophysiology Unit at the University of Geneva, Department of Psychiatry indicates that higher levels of magnesium helped provide better, more consistent sleep.3 Other natural supplements containing lavender oil work to encourage a restful night’s sleep by modulating the metabolism of melatonin and promoting relaxation.4 To support your brain health Getting consistent, sufficient sleep lays a solid foundation for your brain’s health, but how you feed your brain plays a critical role in its wellbeing over time. By combining a brain-healthy diet with nutritional supplements, you’ll provide your brain with the fuel it needs for optimum levels of functioning. Here are four supplements I’d recommend to support brain health:
To feed your gut We all know the old adage: “go with your gut.” But it turns out listening to your gut is much more than following your natural instinct. To support your gut’s health, start first with prebiotics—ingredients that induce the growth of beneficial microorganisms in your gut. You’ll also want to consume foods packed with probiotics. The combination of prebiotics and probiotics can help keep your microbiome in a healthy balance, with a good diversity of intestinal bacteria in your gut. When you have plenty of good bacteria, the harmful ones get crowded out. Your digestion also improves, because your ability to absorb macronutrients and micronutrients is better when your beneficial bacteria are diverse and balanced. To properly rehydrate after exercise After exercising, proper fueling requires more than just replenishing calories and fluids; it also involves consistent and adequate electrolyte support. Electrolytes are substances that are utilized by the body to create electrically charged fluids. Many bodily functions depend on electrolytes, especially in muscle and nervous system tissue. Major electrolytes found in the body include sodium, chloride, potassium, magnesium, calcium, phosphate, and bicarbonate. The right rehydration supplements are scientifically designed to help support fluid balance; supply sodium and potassium to help replenish the electrolytes lost during exercise; deliver key electrolytes to help replace those lost through sweating during exercise, activity, or hot weather conditions; and support hydration during exercise.5 Whether you practice health-forward habits—like consuming gut-healthy prebiotics and probiotics and exercising regularly—or your diet consists of mostly empty calories and low levels of nutrients, incorporating supplements can help. In our fast-paced, modern world, supplements provide the support our bodies need to keep up—and sustain our health for the long run. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
Inflammation is a popular buzzword these days. But what causes it exactly? How can you know you have it, and if it’s something your body does naturally to help you heal, then what’s the big deal?
We’ve all been there: It’s late, you’re tired, and you don’t feel like turning the lights on just to cross a room…then bam! Shin finds coffee table. The resulting egg-shaped lump is formed when blood flow increases to the area, bringing with it neutrophils and macrophages as part of the immune response. Symptoms of this acute inflammation are typical: redness, swelling, heat, and pain. The swelling that occurs as fluid collects in the area is also called “edema.” The symptoms last for a limited period of time—minutes to days—as the body heals itself. Acute inflammation vs. chronic inflammation When the body isn’t given enough time, or if the body is unable to resolve the immune response due to deficiency of certain nutrients, it can lead to chronic inflammation. This can also be caused by untreated infectious pathogens such as bacteria or viruses, as well as the adverse effects of long-term exposure to pollutants or chemicals, including smoking.1,2 Stress and obesity are also known factors that lead to chronic inflammation.3,4 Common symptoms of chronic inflammation include:
What can we do?While acute inflammation is one way your body can heal itself, chronic inflammation should be avoided, as a prolonged inflammatory response can cause damage to healthy cells and tissue. Consider adopting a few simple ways to decrease inflammation. If you have been experiencing the symptoms described herein and are concerned you may have chronic inflammation, make an appointment with your healthcare practitioner. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
By Robert Silverman, DC, DACBN, DCBCN, MS, CCN, CNS, CSCS, CIISN, CKTP, CES, HKC, FAKTR
Take a freelancer, an office worker, and an orthodontist; what do they all have in common? They spend the majority of their workday sitting. Worse, they all likely take part in sedentary out-of-office behaviors, too—like watching TV, playing video games, or scrolling through social media. According to the World Health Organization, physical inactivity ranks fourth on the list of leading preventable killers, with an estimated 3.2 million people dying each year as a result.1 The Centers for Disease Control reports that we spend 75 cents of every healthcare dollar on chronic conditions linked to sedentary behavior. Why? When we sit, muscles in our lower body turn off and automatically adopt positions that shut off our glutes as well as our trunk and spine muscles. As a result, we experience compromised body function, increased blood sugar levels, and joint and soft-tissue injuries; injuries can vary from neck and back muscle soreness all the way to chronic illness. Thankfully, there are a number of ways to prevent, and/or reduce, the adverse effects of sitting that almost every professional can start doing today. Take a stand Standing desks are becoming increasingly common in the workplace, and with good reason. Seated office workers have more musculoskeletal injuries than any other industry sector worker. Those who sit for more than nine hours each day are also prone to developing chronic diseases such as diabetes and heart disease.2 If acquiring a standing desk is not an option for you, there are inexpensive desktop converters that enable you to convert your current desk to a standing desk. Especially for those who aren’t sure if they can manage standing up all day, desktop converters are an easy way to try out this new way of working. Sit ergonomically While standing is better than sitting, if you have to sit, do so in an ergonomic manner. To start, practice good sitting habits. When sitting at a desk, your feet should be flat on the floor, and the height of the chair should allow your thighs to angle down slightly. This position allows you to place your weight through your “sitting bones,” rather than rounding your lower back and causing your shoulders to round and your posture to slump forward. As for your keyboard height, set the keyboard high enough so that your elbows are bent approximately 90 degrees. If the tray is too low and cannot be adjusted, place the keyboard on your desk. Finally, the mouse should be placed at the same level as the keyboard. A great way to improve your posture while sitting is swapping out your office chair for an exercise ball. While seated on an exercise ball, you engage your core muscles to support your back and maintain proper posture. Plus, it’s nearly impossible to slump forward into that slouching position without risking losing your balance. Schedule regular breaks In a recent study published in the journal Sports Medicine, researchers compared the effects of individuals sitting for prolonged periods with those who took breaks from sitting and engaged in light to moderate activity.3 The results of the study suggest that taking a break from sitting every 30 minutes and incorporating even light activity had significant effects. In those individuals who took breaks, physical activity of any intensity was shown to reduce their concentrations of glucose and insulin in the blood up to 9 hours after eating a meal. So whether you sit or stand, taking breaks from your desk every 30 minutes should become part of your normal routine. Remember, even a quick walk to the break room or bathroom will help. Better yet, a 20-minute walk around the office block promotes blood flow that brings important nutrients to all spinal structures and reduces blood glucose and insulin levels. If remembering to take twice hourly breaks seems unrealistic, put your smartphone to use. Download an app—such as Stand Up! or Sitting Timer—to remind yourself to take breaks from your desk. It may not be possible to get up every time the reminder goes off, but it will help you be more cognisant that you’ve been sitting for a while—and that your health depends on your taking sufficient breaks. Stretch at your desk If you don’t have time to leave the office on regular intervals, take your break at your desk and stretch. Depending on the amount of space you have in your work area, a variety of stretches, like ankle and wrist rolls, a hands-over-head stretch, head rolls, and shoulder rolls, can all help relieve the stress sitting causes your body. If you have room to move around a bit, try these stretches and exercises:
Those who want to reverse the negative effects of sitting should start right away. Switching to a standing desk, taking regular breaks, prioritising short busts of light activity, and stretching can all help expedite the body’s ability to recover from long hours spent sitting. Mild back and neck soreness may be just an inconvenience now, but sustained sitting habits can lead to chronic health problems down the road. The time to take a stand against the sitting epidemic is now. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
When you’re stressed, so is your thyroid
Everything seems to be going wrong this morning—you’re out of coffee, traffic is bad, and you can feel tension from the tips of your toes to the top of your head. Maybe you’re under constant pressure at work or can’t catch a break on your bills. Stress is a part of your life, and when it’s ongoing, it can affect everything—including your thyroid. Learn why this is significant and what you can do to help reduce the effects of stress on this important gland. Your thyroid: The regulator of body functions Sitting squarely at the front of your neck is the thyroid gland, a butterfly-shaped powerhouse of your body’s metabolism. As part of your endocrine system (a collection of glands in the body that produce hormones), the thyroid regulates many body functions including, but not limited to:
How stress affects the thyroid The effect of stress on thyroid health is like a game of dominos: When one tile falls, the rest typically follow. Stress impacts the thyroid by influencing how other hormones balance with it. For example, cortisol (the “fight or flight” hormone) can surge due to chronic stress. This surge can cause problems with thyroid hormone production,1 pressing this important gland to work harder to produce and release more thyroid hormones, leading to an imbalance. Consequently, if the imbalance becomes chronic, it can contribute to the risk of developing a thyroid disorder.2 Another example of hormonal imbalance is insulin resistance, wherein the body resists insulin production, resulting in increased blood sugar levels. This leads to other associated health problems. Several of these conditions often occur with hypothyroidism (when the thyroid doesn’t make enough of its hormones). The result? Increased products of dysregulated sugar metabolism, which lead to lower levels of thyroid-stimulating hormone (TSH) in the blood.3 Insulin resistance can also contribute to thyroid enlargement and nodules.4,5 Chronic stress has also been shown to increase the risk of developing an autoimmune thyroid condition.2By affecting the immune system through the nervous and endocrine systems, chronic stress can “flip a switch” and increase the risk of autoimmune thyroid disorders for people who have a genetic predisposition.2 Don’t stress about your thyroid If you’re concerned about chronic stress and how it may affect your thyroid, ask your healthcare practitioner for more information. He or she is the best person to consult about stress and thyroid health. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
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Certain persons, considered experts, may disagree with one or more of the foregoing statements, but the same are deemed, nevertheless, to be based on sound and reliable authority. No such statements shall be construed as a claim or representation as to Metagenics products, that they are offered for the diagnosis, cure, mitigation, treatment or prevention of any disease. |