Strategies for Lifelong Heart Health

Are we collectively experiencing a broken heart?

When it comes to cardiovascular health, the answer may be yes. Today's lifestyles increasingly challenge our ability to focus on heart health. These challenges impact both men and women of most racial and ethnic groups in the United States. This means it’s more important than ever to be intentional in our efforts to protect our hearts.1

We can certainly take proactive steps to protect our heart health daily. These steps not only help your cardiovascular system but improve your overall wellbeing and quality of life.

Keep reading to find out more about how you can best support your heart health and quality of life.

Key Factors to Supporting Heart Health

Maintaining a healthy inflammatory response in the body is an important factor for heart health. Inflammation could be caused by several factors, such as poor diet, stress, food allergies, or certain conditions.
Whatever the cause, a healthy inflammatory response in the body is important to maintaining a healthy heart. Let’s take a look at ways to help support a healthy inflammatory response in the body.

1 - Eat a heart-healthy diet

The food that you eat affects many of the important factors associated with heart health:

• Your blood cholesterol
• Your blood pressure
• Your blood glucose

Avoiding highly processed foods, foods with added sugar, sugary sodas, fried foods, and ultra processed snacks are key.
Instead, opt for foods that will work to support your heart health. A few examples include:

• Berries, are full of anti-inflammatory properties that help support cellular health.2
• Grass-fed meat, pasture raised poultry and eggs, wild caught fish. Meat, fish and poultry that are sourced from farms with regenerative farming practices are more nutrient dense. Studies show that factory farmed meats contain higher levels of pro-inflammatory omega-6 fatty acids.3
• Vegetables, particularly leafy greens, contribute to heart health.
• Garlic, when it is chopped or crushed, creates a compound called allicin, which has been shown to support cardiovascular health.4

he Mediterranean diet is a good guideline to follow for optimum heart health. Numerous studies have demonstrated that Mediterranean-style diets rich in vegetables, fruits, whole grains, seafood, and healthy fats like olive oil and nuts can protect cardiovascular health.5

2 - Support gut health

The health of our gut and its balance of good and bad bacteria impacts our wellbeing in a number of ways. And scientists are finding that imbalances in what’s called your gut microbiome—the group of microbes in your GI tract—may also affect your heart.6

Here are some ways you can support your gut health so that it doesn’t end up impacting your heart:

Proceed with caution with antibiotics. While needed at times, antibiotics that treat infections can also kill off healthy bacteria in our guts. Use only when necessary and as directed.7 Be sure to work with a healthcare practitioner for strategies to replenish your good gut bacteria post-antibiotics as well.

Fiber is your friend. It plays a major role in digestive health and will help keep your gut microbiome happy. Plant sources are especially important, and many Americans are deficient. Try eating more fruits, vegetables, and legumes—like the Mediterranean diet.

Probiotics. Fermented foods like yogurt, miso, and sauerkraut contain good bacteria that your microbiome needs. Probiotic supplements can also help the microbiome thrive. As always, consult with your practitioner before introducing a new probiotic supplement.

3 - Get moving

Regular physical activity helps keeps your heart muscle strong and your weight under control.

There are three major types of exercise that will help benefit your heart health. While it is a good idea to incorporate all three in some fashion, finding forms of exercise that you enjoy and will actually stick with is most important.

Aerobic exercise helps to improve circulation, which in turn lowers blood pressure and heart rate. Think running, brisk walking, cycling, dancing, or playing tennis.

Resistance training can help reduce fat and build muscle mass—a major key in supporting cardiovascular health. Combined with aerobic exercise, resistance training also helps lower cholesterol. Once or twice a week, lift free weights or use resistance machines in the gym. You can also do bodyweight training, such as push-ups & sit ups, from home.8

Stretching, flexibility, and balance exercises help improve your musculoskeletal health, which supports healthy joints and muscles. In order to do aerobic and resistance training, good mobility is crucial. Tai chi and yoga classes are great ways to improve these skills, and there are also an amazing variety of videos online you can try from home.

4 - Lower stress

Stress creates an inflammatory state within the body which can take a toll on your heart health.

For instance, studies have found that the stress from divorce produced the same impact on your heart as seen in smokers or diabetics.9

We may experience stress in an emotional way, but it has profound physical effects. Stress can impact our sleep, exercise, and appetite.

Some steps you can take to manage stress and protect your health include:

Take time for yourself. Be sure to rest, find time for relaxation or give meditation a try. These activities help calm and put our nervous systems in a parasympathetic “rest and digest” state.

Talk to somebody. If you feel particularly stressed, talk to a healthcare practitioner. They can suggest lifestyle changes that are specific to your needs. It also helps to connect with friends and family during times of stress, rather than isolating yourself. Socializing can offer support or can simply be a distraction from your worries.

Get Active. In addition to its other benefits, exercise is highly effective at relieving stress. Just 30 minutes of moderate activity per day causes your body to release endorphins and other feel-good chemicals that help melt away worries.10

5 - Get good sleep

The quality of our sleep can be a powerful indicator of our overall health.

For instance, adults who consistently sleep for more than 7 hours are healthier and have healthier hearts.11 To help ensure quality rest, we recommend:

• Create a regular sleep schedule, going to bed and waking around the same time every day.
• Expose yourself to natural light in the mornings. Due to your body’s circadian rhythms, this will help you feel more alert upon waking, and sleepier when it gets dark.12
• Avoid eating and drinking before bed, especially alcohol or highly-processed foods which can disturb your quality of sleep.
• Sleep in an environment that is dark, cool, and quiet.

If you are concerned about your heart health, it is important to work with a practitioner who can help determine your own risk factors and perform comprehensive lab testing. You deserve dedicated care to help support your cardiovascular health for years to come.

https://www.youtube.com/watch?v=10x3_gZz22o

References:

1. American College of Cardiology, “Latest Statistics Say Nearly Half of Americans Have Some Form of Heart Disease”
https://www.cardiosmart.org/news/2019/2/latest-statistics-say-nearly-half-of-americans-have-some-form-of-heart-disease
2. Najjar RS, Turner CG, Wong BJ, Feresin RG. Berry-Derived Polyphenols in Cardiovascular Pathologies: Mechanisms of Disease and the Role of Diet and Sex. Nutrients. 2021 Jan 27;13(2):387. doi: 10.3390/nu13020387. PMID: 33513742; PMCID: PMC7911141.
3. Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010 Mar 10;9:10. doi: 10.1186/1475-2891-9-10. PMID: 20219103; PMCID: PMC2846864.
4. Banerjee SK, Maulik SK. Effect of garlic on cardiovascular disorders: a review. Nutr J. 2002 Nov 19;1:4. doi: 10.1186/1475-2891-
1- 4. PMID: 12537594; PMCID: PMC139960.
5. Martínez-González MA, Gea A, Ruiz-Canela M. The Mediterranean Diet and Cardiovascular Health. Circ Res. 2019
Mar;124(5):779-798. doi: 10.1161/CIRCRESAHA.118.313348. PMID: 30817261.
6. Johns Hopkins Medicine, “Can Your Gut Health Affect Your Heart? https://www.hopkinsmedicine.org/health/wellness-and-prevention/can-your-gut-health-affect-your-heart
7. Ramirez J, Guarner F, Bustos Fernandez L, Maruy A, Sdepanian VL, Cohen H. Antibiotics as Major Disruptors of Gut Microbiota. Front Cell Infect Microbiol. 2020 Nov 24;10:572912. doi: 10.3389/fcimb.2020.572912. PMID: 33330122; PMCID: PMC7732679.
8. Ho SS, Dhaliwal SS, Hills AP, Pal S. The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC Public Health. 2012 Aug 28;12:704. doi: 10.1186/1471-2458-12-704. PMID: 23006411; PMCID: PMC3487794.
9. Dupre ME, George LK, Liu G, Peterson ED. Association between divorce and risks for acute myocardial infarction. Circ Cardiovasc Qual Outcomes. 2015 May;8(3):244-51. doi: 10.1161/CIRCOUTCOMES.114.001291. Epub 2015 Apr 14. PMID: 25872508; PMCID: PMC4439317.
10. Mayo Clinic, “Healthy LIfestyle: Stress Management: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-
depth/stress-relievers/art-20047257
11. Centers for Disease Control and Prevention, “How Does Sleep Affect Your Health?,”
https://www.cdc.gov/bloodpressure/sleep.htm
12. National Institute for Occupational Safety and Health,”Effects of Light on Circadian Rhythms”
https://www.cdc.gov/niosh/emres/longhourstraining/light.html

by Dr. David Brady

Detox for Better Health

New year, new you! Now is the time to reset your body so you can face 2023 with optimum vitality. A healthy, sustainable detox not only helps support your body’s natural cleansing process of unwanted toxins, but also helps you unlearn any unhealthy habits you’ve developed over the past year.

You’ve probably seen ads for “detoxes'' and “cleanses” that make huge claims and ultimately require a big commitment in both time and money. These ads often prey on our wish for a simple solution, but the truth is your body is capable of detoxing on its own - it really is a self-sustaining system. Your skin, digestive system, liver, and lungs are continually cleansing your body of unwanted substances.

However, we can support our body’s natural detox processes for optimal health and vitality. This is particularly true for anyone struggling to turn an unhealthy lifestyle around.

Here are some tips to help you detox naturally for the coming year!

Why Detox?

Over the course of everyday life, we’re all exposed to toxins, including environmental pollutants, such as toxic chemicals in cleaning and personal care products, heavy metals in food and water, BPA in food storage containers, pesticides, and more.

Although our bodies are designed to be self-cleansing, many of these substances accumulate in the body, where they can harm your health in many ways.¹

Ways To Detox

Detoxing is a broad term for a few different ways of resetting your body. It’s important to determine the right method for you, and it’s always a good idea to work with a healthcare practitioner to create a realistic and healthy plan.

Here are some popular detox strategies.

1 - Fasting

Generally speaking, there are two approaches to fasting. Some people choose an extended fast without any food for a set period - often between 24 to 72 hours. Some of these extended fasts are “water only” fasts, while others allow liquids like lemon juice or beef broth.

Intermittent fasting, which means alternating periods of food intake with periods of fasting, has become more popular in recent years. Intermittent fasting has some flexibility. For example, you could eat normally for 12 hours, and fast for 12 hours, or have an eight hour eating window.

Fasting has been traditionally used as a way to improve health and many recent studies back its benefits, including:

• Healthy blood glucose metabolism²
• Normal inflammatory responses³
• Healthy blood lipid metabolism
• Body weight and composition management⁵
• Supporting the body’s normal cellular waste removal process⁶

Fasting isn’t for everyone, however. People with low blood sugar or Type 1 diabetes should consult with a healthcare practitioner first. And fasting can also increase your levels of the stress hormone cortisol,⁸ so if you’re already stressed or busy, approach fasting with caution. Anyone with a history of disordered eating should also talk with a healthcare provider before beginning a fast.

2 - Dietary cleanse

A dietary cleanse typically involves eliminating certain food groups, such as inflammatory or processed foods like sugar, white flour, and unhealthy fats.

The exact dietary changes will depend on your current health and goals, and are often best determined in tandem with a healthcare provider. Some common cleansing strategies include food sensitivity detoxes, in which you eliminate foods that are known to cause sensitivities and reintroduce them keeping careful records of symptoms.

Some general tips for a successful dietary detox include:

• Up your water intake. Water will help eliminate waste products from your body.⁹
• Focus on antioxidant-rich foods. Antioxidants prevent oxidative stress, which leads to cell damage. Foods rich in antioxidants include berries, leafy green vegetables, dark chocolate and green tea.
• Eat foods high in sulfur. Sulfur-rich foods like cruciferous vegetables, legumes, beef, and turkey can help transport heavy metals like cadmium from your body.¹⁰
• Cut down on salt. Salt makes your cells retain water, which slows down urination, one of the processes through which your body eliminates toxins.

3 - Sweat it out

Although we tend to overestimate the ability of a good sweat to “flush out” the effects of unhealthy choices, some studies have found that sweat does contain waste products.¹¹ More research needed on the effectiveness of activities like taking a sauna, but many people enjoy the endorphin release.

Exercising has many benefits that can support your body during a detox as well, including its ability to help manage inflammation and support immune health.¹² However, it’s important not to overly tax your body during this time, so consult with a healthcare practitioner for the right program for you.

4 - Supplement for support

Help your body do its job by choosing supplements wisely. Particularly while you’re detoxing, it’s important to work with a practitioner to choose the best supplements for your specific needs. Supplementation can also depend on what kind of detox you are doing, since some supplements and multivitamins work best when taken with foods, for example. The aim of supplementation is to support your body’s natural detoxing abilities.* Some commonly used supplements for detox support include:

• Activated charcoal. Some toxins may bind to activated charcoal in the lower intestine, so they can be eliminated with a bowel movement.*¹³
• By encouraging a healthy balance of bacteria in your gut, probiotics help ensure your digestive system performs its natural detoxification function.*¹⁴
• This spice contains a compound called curcumin that helps support your body’s antioxidant pathways.*¹⁵
• Green tea. One study found that chemicals in green tea called green tea catechins may help support detoxification.*
• This is another species of algae that may help support your body’s detoxification of certain compounds.*

Start your year off on the right foot with safe, sustainable detox support. Our detox program provides step-by-step instructions, dietary guidelines, shopping lists, twice daily detox shakes, and other supportive supplements all in one convenient box! (See details below)

PaleoCleanse Plus 14-Day Detox Program: (Collagen protein-based) – (Strawberry-Vanilla)

PurePea 14-Day Detox Program: (Pea/vegetable protein-based) – (Vanilla)

PurePea 14-Day Detox Program: (Pea/vegetable protein-based) – (Unflavored)

Sources:

1. Genuis SJ. Elimination of persistent toxicants from the human body. Hum Exp Toxicol. 2011 Jan;30(1):3-18. doi: 10.1177/0960327110368417. Epub 2010 Apr 16. PMID: 20400489.

2. Barnosky AR, Hoddy KK, Unterman TG, Varady KA. Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings. Transl Res. 2014 Oct;164(4):302-11. doi: 10.1016/j.trsl.2014.05.013. Epub 2014 Jun 12. PMID: 24993615.

3. Faris MA, Kacimi S, Al-Kurd RA, Fararjeh MA, Bustanji YK, Mohammad MK, Salem ML. Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects. Nutr Res. 2012 Dec;32(12):947-55. doi: 10.1016/j.nutres.2012.06.021. Epub 2012 Oct 4. PMID: 23244540.

4. Bhutani S, Klempel MC, Berger RA, Varady KA. Improvements in coronary heart disease risk indicators by alternate-day fasting involve adipose tissue modulations. Obesity (Silver Spring). 2010 Nov;18(11):2152-9. doi: 10.1038/oby.2010.54. Epub 2010 Mar 18. PMID: 20300080.

5. Laurens C, Grundler F, Damiot A, Chery I, Le Maho AL, Zahariev A, Le Maho Y, Bergouignan A, Gauquelin-Koch G, Simon C, Blanc S, Wilhelmi de Toledo F. Is muscle and protein loss relevant in long-term fasting in healthy men? A prospective trial on physiological adaptations. J Cachexia Sarcopenia Muscle. 2021 Dec;12(6):1690-1703. doi: 10.1002/jcsm.12766. Epub 2021 Oct 20. PMID: 34668663; PMCID: PMC8718030.

6. Bagherniya M, Butler AE, Barreto GE, Sahebkar A. The effect of fasting or calorie restriction on autophagy induction: A review of the literature. Ageing Res Rev. 2018 Nov;47:183-197. doi: 10.1016/j.arr.2018.08.004. Epub 2018 Aug 30. PMID: 30172870.

7. Goodrick CL, Ingram DK, Reynolds MA, Freeman JR, Cider NL. Differential effects of intermittent feeding and voluntary exercise on body weight and lifespan in adult rats. J Gerontol. 1983 Jan;38(1):36-45. doi: 10.1093/geronj/38.1.36. PMID: 6848584

8. Mazurak N, Günther A, Grau FS, Muth ER, Pustovoyt M, Bischoff SC, Zipfel S, Enck P. Effects of a 48-h fast on heart rate variability and cortisol levels in healthy female subjects. Eur J Clin Nutr. 2013 Apr;67(4):401-6. doi: 10.1038/ejcn.2013.32. Epub 2013 Feb 13. PMID: 23403876.

9. Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. PMID: 20646222; PMCID: PMC2908954.

10. Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi: 10.1155/2015/760689. Epub 2015 Jun 16. PMID: 26167297; PMCID: PMC4488002.

11. Baker LB. Physiology of sweat gland function: The roles of sweating and sweat composition in human health. Temperature (Austin). 2019 Jul 17;6(3):211-259. doi: 10.1080/23328940.2019.1632145. PMID: 31608304; PMCID: PMC6773238.

12. Scheffer DDL, Latini A. Exercise-induced immune system response: Anti-inflammatory status on peripheral and central organs. Biochim Biophys Acta Mol Basis Dis. 2020 Oct 1;1866(10):165823. doi: 10.1016/j.bbadis.2020.165823. Epub 2020 Apr 29. PMID: 32360589; PMCID: PMC7188661.

13. Skov K, Graudal NA, Jürgens G. The effect of activated charcoal on drug exposure following intravenous administration: A meta-analysis. Basic Clin Pharmacol Toxicol. 2021 Apr;128(4):568-578. doi: 10.1111/bcpt.13553. Epub 2021 Jan 21. PMID: 33386684.

14. Wang ZB, Xin SS, Ding LN, Ding WY, Hou YL, Liu CQ, Zhang XD. The Potential Role of Probiotics in Controlling Overweight/Obesity and Associated Metabolic Parameters in Adults: A Systematic Review and Meta-Analysis. Evid Based Complement Alternat Med. 2019 Apr 15;2019:3862971. doi: 10.1155/2019/3862971. PMID: 31118956; PMCID: PMC6500612.

15. Sharifi-Rad J, Rayess YE, Rizk AA, Sadaka C, Zgheib R, Zam W, Sestito S, Rapposelli S, Neffe-Skocińska K, Zielińska D, Salehi B, Setzer WN, Dosoky NS, Taheri Y, El Beyrouthy M, Martorell M, Ostrander EA, Suleria HAR, Cho WC, Maroyi A, Martins N. Turmeric and Its Major Compound Curcumin on Health: Bioactive Effects and Safety Profiles for Food, Pharmaceutical, Biotechnological and Medicinal Applications. Front Pharmacol. 2020 Sep 15;11:01021. doi: 10.3389/fphar.2020.01021. PMID: 33041781; PMCID: PMC7522354.

16. Naeini F, Zarezadeh M, Mohiti S, Tutunchi H, Ebrahimi Mamaghani M, Ostadrahimi A. Spirulina supplementation as an adjuvant therapy in enhancement of antioxidant capacity: A systematic review and meta-analysis of controlled clinical trials. Int J Clin Pract. 2021 Oct;75(10):e14618. doi: 10.1111/ijcp.14618. Epub 2021 Aug 4. PMID: 34235823.

by Dr. David Brady

4 Steps to Better Digestion

Most of the time, we take our digestive system for granted. But when it goes out of whack it’s a whole different story and digestive issues can quickly become all-encompassing.  Stomach pain, gas, bloating, diarrhea, frequent bowel movements, constipation, even night sweats and unexplained weight loss or gain are just some of the signs of poor digestive health that people regularly live with. We may start to believe these conditions are “normal for us”.

The Prevalence of Digestive Issues

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

Ignoring the Signs

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

What if it’s Nothing Serious?

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

Good Digestion: It All Starts with Chewing Your Food

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

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

Digestive Health Tests Can Uncover Imbalances

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

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

4 Steps to Supporting Good Digestion

1 - Eat a Digestion-Focused Diet

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

More Fiber

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

Fewer Irritants

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

Probiotic Foods

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

Healthy Fats

Lastly, fats encourage gallbladder function and thus support the absorption of minerals from your food. Healthy options including avocados, nuts, seeds and their oils as well as fatty fish are all great ways to support your digestive cascade while nourishing your body the right way.

2 - Drink Plenty of Water

Dehydration and constipation go hand in hand. Water is needed to produce digestive enzymes, it helps move nutrients from your food into your cells, it supports your fiber intake by keeping soluble fiber hydrated and puffy so it can do its job of “sweeping” the digestive tract, and it is a crucial part of muscle movement - remember that your gut is a long tube made up of muscles that need to contract in a co-ordinated wave-like motion.

3 - Reduce Stress at Mealtimes

In “fight or flight” mode the body redirects water from your digestive system to serve the immediate survival need, so high stress over time causes constipation and a host of digestive symptoms. Keeping stress low is particularly important during mealtimes as the body needs to be in a state of calm for digestion to occur at all.

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

4 - Make Sure to Move

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

Helping out your Digestion with Supplements

Digestive Enzymes

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

Probiotics

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

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

We are Here to Help

Don’t let poor digestion cramp your style! If you’re experiencing digestive distress, book an appointment with me through Whole Body Medicine, and together we’ll get your digestion back on track, including possibly ordering a GI-MAP test to personalize our approach to your ongoing gut issues. We’re here to help.

Call or email us at: 203-371-8258 (Ext. 2), or info@wholebodymed.com

References

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

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

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

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

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

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

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

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

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

by Dr. David Brady

You Can Take Control of Chronic Pain

Chronic pain is a common and complex problem affecting 20–30% of the population of Western countries. The pharmaceutical industry has garnered billions of dollars in painkiller and anti-inflammatory sales, yet this hasn’t come without potential health risks to consumers from a well-documented crisis level of opioid addiction to frequent gastrointestinal complications and an increased risk of developing cardiovascular disease. We witness these side effects with an understanding that pharmaceuticals may provide partial, and not always full relief from chronic pain.

It’s no wonder we’re hearing from a lot of patients who are looking for a more natural approach to managing their chronic pain.

What is Chronic Pain?

We all feel physical pain from time to time. Injury, inactivity, sickness and disease can cause many different types of aches and pain. When this occurs, our bodies work hard to heal so that we can return to our normal lives. But what happens if the pain doesn’t go away, or doesn’t fully go away, or even worse… begins to hurt more? This is when pain becomes chronic. Chronic pain is defined as pain that lasts more than three months.

What Does Chronic Pain Feel Like?

Chronic pain comes in many forms. It can be dull, sharp, heavy, tingling, throbbing, burning, squeezing, shooting, achy, or sore. I can be a mix of any of these forms, or be only one. It can come and go or be consistent over the course of a day or many days, but it is always recurring. It can also be dull, or acute, or a mix of both and anywhere in between. It can happen during the day or night, or both.

The Emotional and Social Cost of Ongoing Pain

Chronic pain takes its toll on your lifestyle, your relationships and your mental health. It can create brain fog during the day and sleep disturbances and/or sleepless nights. Chronic pain sufferers also regularly report feelings of fatigue, sadness, nervousness, overwhelm, irritability, frustration and anger. There are high incidences of anxiety and depression among chronic pain sufferers.

Additionally, long-term depression increases the probability of a person reporting high levels of chronic pain. All of this combined can create a terrible cycle of inactivity and suffering.

Natural Options for Chronic Pain Are Available

In addition to the conventional approach, there are a number of natural modalities that can work alongside medication and potentially lessen the need for pharmaceutical support. Here are some of our favourites.

Movement

Regular, gentle physical movement, particularly activities involving the mind-body connection or meditative movement therapies (MMT) help minimize chronic pain. These activities strengthen the body and help develop mindfulness, leading to stress reduction, at the same time. Pilates, Tai Chi, Qi Gong, and Yoga are fantastic examples of mind-body therapies.

Flexibility training, core training, balance training, and light strength training are other forms of movement that help manage chronic pain by lubricating the joints, improving your overall stability and increasing your range of motion.

Acupuncture

Acupuncture has been used in traditional Eastern medicine for thousands of years. It involves inserting small needles into the skin at specific acupoints, typically leaving them in place for up to 30 minutes while you rest. The body reacts to the process by releasing endorphins into your bloodstream. These endorphins act as natural painkillers and also affect the part of the brain that governs serotonin, one of the brain chemicals that positively affect mood.

An Anti-Inflammatory Diet

Keeping inflammation under control is critical when it comes to managing chronic pain. Adopting an anti-inflammatory diet can help reduce your diet’s impact on inflammation and is something you can start today. The main tenets of a diet designed to lessen inflammation include:

Eliminate sugar

Too much added sugar is one of the primary contributors to chronic, low-grade inflammation.

Eat Your Greens

Eat a diet rich in an assortment of vegetables. Choose a variety of colours and vegetable types to ensure you are getting a wide variety of vitamins, minerals, enzymes and antioxidants. Cruciferous vegetables, such as cabbage and broccoli are particularly rich in phytonutrients that help lower inflammation.

Limit Nightshades

Some people benefit from limiting or completely removing vegetables in the nightshade family. These include tomatoes, bell peppers, white potatoes, and eggplant.

Check for Food Sensitivities

Knowing whether your body is reacting to certain foods known to commonly trigger sensitivities, such as wheat and dairy, can help you choose your ingredients appropriately and lessen any inflammatory reactions.

Eat Whole Foods

A whole food diet means avoiding processed or refined foods, instead opting for foods in their original form, chock full of vitamins, minerals and fiber. This includes whole grains like oats, quinoa, brown rice, buckwheat, and spelt, as well as fresh vegetables, whole, unprocessed proteins and beans.

Choose Cooking Oils Wisely

Refined oils such as soybean, cottonseed and canola oils are highly unsaturated and oxidize easily when they come into contact with heat in the refinement process, leading to harmful trans fats. Less refined oils with a higher smoke point make healthier options that your body will know what to do with. Extra virgin olive oil and coconut oil have a smoke point of around 400F, making them good choices for healthy cooking.

Eat Less Red Meat

When it comes to reducing pain and inflammation, red meat is under scrutiny not so much for the saturated fat it contains, but rather because red meat is high in arachidonic acid. This essential fatty acid is pro-inflammatory and plays a role in promoting pain messaging in the body. If you already have symptoms of inflammation and chronic pain, reducing how much red meat you eat can help tone down those pain-promoting chemical messages.

Eat More Fish and Nuts

Oily fish such as salmon, sardines and mackerel contain anti-inflammatory essential fatty acids, as do seeds such as hemp, flax and pumpkin seeds, and nuts such as walnuts, almonds and hazelnuts. These fats help your body to build healthy cells and hormones, and reduce inflammation throughout the body.

Drink plenty of filtered water

Adequate water intake helps flush inflammatory toxins and irritants out of your cells. Water helps your body to eliminate waste effectively, lubricates your joints and muscles, and is the vehicle many nutrients need to be properly absorbed into your body. Water is an absolute must if you are working to reduce inflammation and pain.

Supplements & Herbs to Consider

Several supplements and herbs have been researched for their role in helping reduce pain and inflammation in the body. Our favourites include the following:

Supplements

• Oils rich in Omega-3 Fatty Acids, including fish oil and flax oil
• Oils rich in linolenic acid, including borage seed oil, evening primrose oil, and blackcurrant seed oil
• Vitamin D
• Chondroitin sulphate
• Glucosamine
• S-adenosylmethionine (SAMe)
• Pycnogenol
• Resveratrol
• Alpha-Lipoic Acid

Herbs

• Turmeric/Curcumin
• Ginger
• Spirulina
• Cat’s Claw
• Devil’s Claw
• White willow bark
• Green tea
• Boswellia
• Triphala

Everyone’s journey with chronic pain is unique. The modalities that may work wonders for one person, may not work as well for another for a variety of reasons. The best results can be achieved with a tailored, holistic treatment plan that is adapted to the individual and managed through the different stages of healing and/or pain management.

Resources

Achilefu, A., Joshi, K., Meier, M., & McCarthy, L. H. (2017). Yoga and other meditative movement therapies to reduce chronic pain. The Journal of the Oklahoma State Medical Association, 110(1), 14–16.

Berman B. M. (2003). Integrative approaches to pain management: how to get the best of both worlds. BMJ (Clinical research ed.), 326(7402), 1320–1321. https://doi.org/10.1136/bmj.326.7402.1320-a

Crofford L. J. (2015). Chronic Pain: Where the Body Meets the Brain. Transactions of the American Clinical and Climatological Association, 126, 167–183.

Dansie, E. J., & Turk, D. C. (2013). Assessment of patients with chronic pain. British journal of anaesthesia, 111(1), 19–25. https://doi.org/10.1093/bja/aet124

de Heer, E. W., Gerrits, M. M., Beekman, A. T., Dekker, J., van Marwijk, H. W., de Waal, M. W., Spinhoven, P., Penninx, B. W., & van der Feltz-Cornelis, C. M. (2014). The association of depression and anxiety with pain: a study from NESDA. PloS one, 9(10), e106907. https://doi.org/10.1371/journal.pone.0106907

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Using medication: Painkillers: How common are severe side effects of NSAIDs? 2016 Apr 6 [Updated 2017 Aug 10].

Maroon, J. C., Bost, J. W., & Maroon, A. (2010). Natural anti-inflammatory agents for pain relief. Surgical neurology international, 1, 80. https://doi.org/10.4103/2152-7806.73804

Şahin, N., Karahan, A. Y., & Albayrak, İ. (2017). Effectiveness of physical therapy and exercise on pain and functional status in patients with chronic low back pain: a randomized-controlled trial. Turkish journal of physical medicine and rehabilitation, 64(1), 52–58.

Vickers AJ, Cronin AM, Maschino AC, et al. Acupuncture for Chronic Pain: Individual Patient Data Meta-analysis. Arch Intern Med. 2012;172(19):1444–1453. doi:10.1001/archinternmed.2012.3654

by Dr. David Brady