Recovering from sugar and alcohol hangovers

With the promise of good intentions around the corner, the end of the year can turn into a downward spiral of too much sugar and alcohol.

It’s hard to get back on the healthy eating wagon, but knowing a few things about how sugar and alcohol affect the body can help.

Recovering from the sugar hangover

Has a sugar hangover left you with an upset stomach, a headache, brain fog, skin issues, chronic pain, mood swings, allergy symptoms, lethargy, and self-loathing?

Steps for recovering from a sugar hangover include:

No sugar. Holiday desserts shoot your blood sugar levels up and down. This taxes the immune system, imbalances brain chemistry, and skews hormones. To stabilize blood sugar, eat protein every two to three hours, never skip breakfast, and avoid sweets and starchy foods. Focus on proteins, vegetables, and healthy fats.

Hydrate. Staying hydrated with filtered water will help flush toxins from your body.

Support your liver. Help your liver flush toxins with compounds such as as milk thistle, dandelion, N-acetyl L-cysteine, beet root, panax ginseng, and more.

Heal your gut. Unstable blood sugar inflames the gut and promotes yeast and bacterial overgrowth. In addition to stabilizing blood sugar, follow the autoimmune paleo diet that eliminates common immune triggers (such as gluten), and use gut support compounds like probiotics and L-glutamine.

Exercise. If you’ve been morphing into the couch, go easy initially to avoid more inflammation. Appropriate exercise will help tame inflammation, improve brain function, and help flush toxins.

Recovering from the alcohol hangover

Alcohol hangovers are their own special hell.

We don’t fully know why hangovers happen, but a few facts can help us recover from them.

Alcohol blocks the production of a hormone that helps the body absorb water. As a result, the body immediately excretes the water—up to four times as much as the alcohol consumed. This is what causes fatigue, dry mouth, and a headache. Drink plenty and use electrolytes to help rehydrate.

When that water is excreted, many of our water-soluble vitamins go with it, contributing to that lousy hung-over. A b-complex supplement before drinking and another the next day can help compensate.

Alcohol also breaks down the body’s store of glycogen, an energy source, thus causing weakness, fatigue, and lack of coordination. It’s important to remember to eat.

Drinking alcohol creates the powerful toxin acetaldehyde in the body. The body attacks it with an antioxidant called glutathione, our body’s most powerful antioxidant. Using natural compounds to support glutathione can help with recovery.

Alcohol inhibits glutamine, one of the body’s natural stimulants. When you stop drinking, the body responds by producing more than it needs, disrupting sleep and causing hangover tremors, anxiety, restlessness, and increased blood pressure. Allow yourself to take it easy.

The New Year is a great time not to focus on unrealistic goals, rather on simple daily strategies to not only recover from holiday excesses but also improve how you feel and function all year. Ask my office for more advice.

Don’t let travel derail your autoimmune management

Managing an autoimmune condition is hard enough. Throw in holiday travel, staying with relatives, meals out, and exhaustion, and autoimmune management goes to a new level of difficulty. However, failing to follow your plan can wreck the holidays with symptom flares or an energy crash.

What to do? First, take a deep breath and adopt a no-stress, can-do attitude. Just as at home, good autoimmune management simply requires some advance planning and strategic thinking.

Here are some tips to help you manage your autoimmune condition while traveling.

Map out meals and snacks so you don’t go hungry or trigger a flare. The functional medicine approach to managing an autoimmune disease requires following some variation of the autoimmune diet  This diet is usually a strict Paleo diet of ample produce and healthy meats and fats, and no grains, dairy, soy, sugar, or processed foods.

Google ahead of time to find out where you can eat at your destination. Look for the Whole Foods and other health food stores. Make sure you have a refrigerator in your hotel room or ask your hosts to make space for you in theirs. You can insulate and pack frozen meals to heat up in a mini crockpot, also stowed in your luggage. Some people even pack a hot plate and cookware. Bring a travel bag large enough for approved snack items to stave off hunger. Ideas include beef jerky, celery, sardines, olives, coconut meat, and other filling snacks.

Pack plenty of glutathione support. Traveling includes plenty of stressful events that can deplete your glutathione stores. Glutathione is the body’s most powerful antioxidant and vital to preventing and taming autoimmune flares. Early mornings, long days, new environments, crowded airplanes, Grandma’s fabric softener, and so on — these stressors can deplete glutathione so that inflammation is more likely.

Options include glutathione precursors such as N-acetyl-cysteine, alpha-lipoic acid, cordyceps, and milk thistle. You can also take s-acetyl-glutathione, or an oral liposomal glutathione. Note that taking straight glutathione is not effective.

Search ahead for hypoallergenic hotel rooms. Ever walk into a hotel and get blasted with that sickly perfume smell? Some hotels overdo it with the scented products. Others have feather pillows, and dusty, stale rooms. Look for hotels that offer scent-free, allergy-friendly rooms with hypoallergenic bedding, air purifiers, and windows that open.

Carry a mask to avoid pollution or toxic odors. There’s only so much you can do to control your environment while traveling. If the passenger next to you on the packed plane is doused in cologne, it helps to have a face mask handy so you can breathe easier. A good face mask is comfortable and allows you to breathe easily while protecting you from toxins in the air, thus keeping your immune system calmer. Some companies even make face masks  for children.

Don't let your vacation become work. Schedule in down time to nap, read, or go for peaceful walks. Stress is a powerful inflammatory toxin so it pays to make sure you enjoy your vacation with plenty of rest time.

Maternal PCOS can raise the risk of autism in children

Researchers have discovered that polycystic ovarian syndrome, or PCOS  is linked with an almost 60 percent greater risk of giving birth to a child who will develop an autism spectrum disorder (ASD).

As many as one in ten women of childbearing age have PCOS, a hormonal disorder, and it can affect girls as young as 11. It is the most common female hormone imbalance in the United States.

Although the exact link between maternal PCOS and autism isn’t clear, the findings support the notion that sex hormones early in life play a role in the development of autism in both boys and girls.

PCOS exposes the developing fetus to excess androgens, hormones that play a role in male traits. These androgens are believed to affect the development of the brain and central nervous system, increasing the risk of an ASD.

In the study, researchers looked at children ages 4 to 17 who were born in Sweden between 1984 and 2007. They found that a maternal diagnosis of PCOS increased the risk of having a child with ASD by 59 percent.

What are symptoms of PCOS?

It’s important to address PCOS before you get pregnant. How do you know if you have PCOS?

Here are some symptoms:

• Infertility
• Irregular menstrual periods
• Ovarian cysts
• Acne, oily skin, or dandruff
• Obesity and excess weight, usually concentrated around the abdomen
• Thinning hair
• Dark, thick patches of skin on the neck, arms, breasts, or thighs
• Skin tags
• Anxiety or depression
• Sleep apnea

What causes PCOS?

The interesting thing about PCOS is symptoms are similar to those of high blood sugar and diabetes. Although genetic predisposition plays a role, PCOS is a hormonal imbalance frequently caused by the same things that cause high blood sugar: a diet high in sugars and processed carbohydrates, lack of plant fiber, overeating, and lack of exercise.

Identifying PCOS

Common markers that help identify a PCOS diagnosis along with symptoms and other findings include a fasting blood sugar over 100 on a blood test, and elevated triglycerides and cholesterol (especially if triglycerides are higher than cholesterol). These are also markers of insulin resistance, or pre-diabetes.

Insulin resistance, when the body’s cells become less sensitive to insulin due to a high-carbohydrate diet, leads to excess testosterone and PCOS in women (and excess estrogen in men).

Unfortunately, as testosterone levels rise, the cells become more resistant to insulin, thus creating more testosterone in a vicious cycle.

If you think you may have PCOS and are hoping to get pregnant, ask my office for advice on functional medicine strategies to balance your hormones and support an optimal pregnancy.

Did childhood trauma play a role in your autoimmunity?

Autoimmune patients expend considerable effort finding the right diet, supplements, lifestyle, and practitioner to manage their autoimmunity.

But did you know your experiences from childhood could be provoking your autoimmunity as an adult?

Abuse, belittlement, insults, neglect, loss of loved ones, parental acrimony… the traumas children weather unfortunately become a lifelong “operating system” that has profound influences on immunological and neurological health. Traumas in childhood affect not only physical and cellular health, but also our DNA.

Early traumas make it hard to turn off stress

In a healthy situation, a child can respond to stress and recover from it, developing normal resiliency.

However, chronic and unpredictable stress in childhood constantly floods the body with stress hormones and keeps it in a hyper vigilant inflammatory state. In time, this interferes with the body’s ability to turn off or dampen the stress response.

In fact, research that compared the saliva of healthy, happy children with children who grew up with abuse and neglect found almost 3,000 genetic changes on their DNA. All of these changes regulated the response to stress and the ability to rebound from it.

This means that little, everyday occurrences that might momentarily irritate a healthier person can unleash a torrent of stress hormones and an accompanying inflammatory cascade that predisposes one for disease.

These are the people accused of overreacting and who are rattled by loud noises, bright lights, and crowds.

A disagreement with someone, a near miss on the highway, a restaurant that’s too loud, an unexpected bill — for the person who had a stressful childhood these minor but regular insults create a metabolic environment that fosters and perpetuates illness.

This can include autoimmune disease, chronic pain, heart disease, cancer, fibromyalgia, chronic fatigue, digestive disorders, migraines, asthma, and obesity.

In fact, this research was inspired by one clinician’s observation that the majority of his obese patients endured sexual abuse as children.

Assessing chronic childhood stress

Researchers studied the effects of childhood stress on later health in the Adverse Childhood Experiences (ACE) Study, developing a short quiz to assess the relationship between childhood traumas and disease risk.

For instance, someone with a score of 4 (scale of 0–8) is at a significantly higher risk for chronic disease, suicide, and addiction.

Early trauma and autoimmune management

Although traumas during childhood and a higher ACE score can increase hardships and disease risk in adulthood, it doesn’t have to be a prison sentence —the brain and body are responsive to change.

Many therapies have been shown to help heal these traumas: meditation, mindfulness practices, neurofeedback, EMDR (eye movement desensitization and reprocessing), cognitive therapy, EFT (emotional freedom technique, or tapping), and more.

Be sure and include your emotional well-being and the health of your subconscious “operating system,” which was established in childhood, in your autoimmune management plan.

The mass extinction of species happening in your gut

You probably already know the planet is experiencing an extinction crisis; scientists estimate we’ll lose up to 50 percent of current species during the next 20 years. But did you know there’s also an extinction crisis of gut bacteria happening among civilized humans?

The modern diet, which is high in processed foods, meats and sugars but pitifully low in plant fiber appears to have killed off a rich diversity of gut bacteria on which our health depends. The result? Inflammation and chronic disease.

Low fiber kills bacteria and increases inflammation

To prove the point, one study changed the diets of African Americans, who have a high risk of colon cancer, and native Africans in South Africa. They put the African Americans on a native diet high in plant fiber and the native Africans on a typical American diet high in processed foods and meats.

The researchers quickly saw a decrease in colon inflammation in the Americans eating increased fiber, and an increase in colon inflammation in the South Africans on a standard American diet.

In fact, studies of the few remaining indigenous cultures on the planet show humans once served as host to significantly more gut bacteria than is found in Westerners today. These cultures eat about 10 times more plant fiber than the average American. Those bacteria organize themselves in colonies to digest plant fiber, support immunity, and curb inflammation.

People around the world even have different strains of the same bacterium that is native to their area and genetics. Human migration over the years has wiped out some strains, increasing the risk of certain diseases as a result, such as gastric cancer.

How a diversity of gut bacteria protect your health

Just how do bacteria protect us from chronic disease?

For one thing, when they work at breaking down plant fibers, they create compounds called short-chain fatty acids (SCFAs) that stimulate the anti-inflammatory arm of the immune system.

Although it’s possible to supplement with SCFAs, unfortunately they won’t be as beneficial as when your own gut bacteria produce them. This is because the bacteria colonize themselves with similar bacteria in an internal ecosystem that protects the lining of the gut.

Starved bacteria eat the gut lining

One startling revelation researchers found is that gut bacteria starved of the plant fiber they need for fuel instead appear to feed on the protective mucus layer that lines the intestines. Studies of mice fed high-fiber diets showed this mucosal layer was as twice as thick as that of mice on a low-fiber diet.

A too-thin layer of protective mucus allows dangerous bacteria, undigested foods, and other pathogens into the bloodstream, where they trigger system-wide inflammation. This is known as leaky gut.

How to beef up your own gut bacteria

It’s quite possible that many of us today lack the diversity of gut bacteria our ancestors had, and our health suffers as a result. Researchers believe those who grow up on farms, with animals, and exposed to other sources of more diverse bacteria may fare better in terms of microbial diversity.

Nevertheless, a diet high in plant fiber can increase the diversity and population of your gut bacteria, thus helping you balance digestion and tame inflammation. If you find it difficult to tolerate a high-fiber diet, you may have a severe imbalance in your gut bacteria that needs attention. Ask my office for more information.

Five things doctors don’t tell you about depression

Do you suffer from depression? People succumb to depression for different reasons. It’s important to look for the underlying cause of your depression. Consider these five:

1. Poor communication between brain cells

Depression happens when neurons in certain areas of the brain don’t communicate well with each other, or “fire.” This causes poor brain function and symptoms of depression.

Many factors cause poor firing in the brain, which I’ll talk about more in this article.

The primary question when you have symptoms of depression is, “What is causing neurons not to fire in areas of the brain associated with mood?”

2. Unstable blood sugar and depression

Blood sugar that is too low or too high can cause depression. Symptoms of low blood sugar include irritability or lightheadedness between meals, cravings for sweets, waking up at 3 or 4 a.m., dependence on coffee or sugar for energy, becoming upset easily, and forgetfulness.

Symptoms of high blood sugar (insulin resistance) include fatigue after meals, constant hunger, cravings for sweets not relieved by eating them, constant thirst, frequent urination, difficulty falling asleep, and a big belly.

Both low and high blood sugar compromise the brain’s ability to stay fueled, with symptoms of depression often resulting.

The most common causes of unstable blood sugar are eating too many processed carbohydrates and sugar, skipping meals, and chronic overeating.

Sometimes relieving depression can be as easy stabilizing your blood sugar with a whole foods diet that consists primarily of produce and healthy fats and proteins, avoiding sweets and processed foods, and eating an appropriate amount of carbohydrates for your body.

3. Unhealthy gut

When gut health is bad, brain health suffers, often causing depression. If you have digestive problems, your gut may be playing a role in your depression.

Leaky gut is a condition in which the lining of the intestine becomes overly porous, allows undigested food particles, yeast, bacteria, and other undesirable compounds to enter the sterile environment of the bloodstream.

Leaky gut triggers chronic inflammation in the gut, body, and brain, along with other health problems, such as food intolerances, pain, autoimmune disorders, skin issues, joint problems, and, of course, depression.

Also, too much bad gut bacteria (dysbiosis) has been directly linked with depression in studies. Many factors contribute to leaky gut and dysbiosis, including poor diet, alcohol, and chronic stress. Knowing what caused your gut problems will help you resolve them.

4. Poor circulation

If your fingers, toes, and nose are cold to the touch your brain may not be receiving enough oxygen due to poor circulation.

Other symptoms of poor circulation include weak nails, fungal nail infections, low brain endurance, and cramping in the hands and feet.

Low circulation deprives the brain of blood flow, oxygen, and nutrients. Factors that cause low circulation include anemia, chronic stress, hypothyroidism, low blood pressure, smoking, and blood sugar imbalances.

5. Autoimmune disease and chronic inflammation

Autoimmune diseases — when the immune system attacks and destroys body tissue — can cause depression. Examples include Hashimoto’s hypothyroidism, Type 1 diabetes, and rheumatoid arthritis.

Chronic inflammation, such as in chronic joint pain, gut problems, or skin rashes, is also linked with depression.

These disorders inflame the brain, which hampers function and can cause depression.

The brain is also a surprisingly common place for an autoimmune reaction to take place, causing myriad symptoms including depression.

Don’t assume your depression is caused by an antidepressant deficiency. It’s best to discover the underlying causes and address those first. Ask my office for more information.

Why your negative gluten test may have been wrong

If you tested for whether gluten might be behind your chronic health issues but a blood test came back negative, are you wondering, “Now what?”

Although it’s possible gluten may not be a problem for you, there’s a high probability that test result was inaccurate. Conventional testing for gluten sensitivity misses many important markers and can give you a false negative result. As a result, you may be told gluten is not an issue when in fact it is provoking your autoimmune disease or chronic health condition. Gluten has been linked in the literature to 55 diseases so far, most of them autoimmune.

Fortunately, newer testing has been developed by Cyrex Labs to catch the cases of gluten sensitivity that conventional testing misses.

Why standard blood tests often fail at diagnosing gluten sensitivity

Standard blood tests for gluten sensitivity have a less than 30 percent accuracy rate. Gluten has to have significantly destroyed the gut wall for blood testing to be effective. In many people, gluten damages other tissues in the body, such as neurological tissue.

Current tests only screen for one component of wheat, alpha gliadin. Yet people can react to at least 12 different portions of the wheat protein.

In some people, other foods such as dairy can trigger a gluten-like immune response because the body sees them as one in the same. This is called cross-reactivity. Conventional doctor’s offices do not screen for this.

Standard testing only looks at the response of one set of immune cells. If those cells are depressed due to immune exhaustion, results could be inaccurate. More thorough testing compensates for immune depression by testing a variety of immune cells.

Gluten damages more than the gut

Standard testing also only looks at whether gluten sensitivity is destroying gut tissue. However, in many people, gluten does not cause an immune reaction in the digestive tract to the same degree it does in the brain or in the skin. In fact, most people are affected neurologically by a gluten intolerance. Fortunately, we now have ways to screen for that.

Which part of wheat do you react to?

Gluten sensitivity isn’t as cut-and-dry as once thought. (Also, the word “gluten” is technically incorrect as “gliadin” is the portion of wheat that triggers an immune response.)

Wheat is made up of more than 100 different components that can cause a reaction, not just the alpha gliadin component most tests use.

Other parts of wheat that can cause gluten sensitivity include different forms of gliadin besides alpha gliadin, the portion of wheat found in whole wheat, the sticky portion of gluten, wheat that has been altered through industrial processing, and wheat opioids — substances produced during the digestion of wheat that have addictive properties similar to opiates. People with a wheat opioid sensitivity may go through severe withdrawals on a gluten-free diet.

In addition to comprehensive gluten sensitivity testing, Cyrex also tests for the following: foods that cross react with gluten, damage that gluten can cause to your gut and your brain, and autoimmune reactions (when your immune system attacks and destroys body tissue) that may have gone undiagnosed yet cause chronic symptoms. For more information about advanced immune testing, contact my office.

Five things you can address that cause insomnia

It seems almost everyone has insomnia these days, including, possibly, you. People either can’t fall asleep, they wake up after a few hours of sleep and can’t go back asleep, or they aren’t able to sleep deeply. The reasons for insomnia vary from person to person, but it’s typically not due to a sleeping pill deficiency.

Instead, the reasons behind insomnia or poor sleep can be startlingly straightforward, although addressing them may take some diet and lifestyle changes.

In this article I’ll go over often overlooked issues that cause insomnia and poor sleep. Don’t assume a powerful sleeping pill is your only answer. Look at the underlying causes first and address those.

Five things that can cause insomnia

Low blood sugar. Do you wake up at 3 or 4 a.m., racked with anxiety and unable to fall back asleep? That could be caused by a blood sugar crash, which raises stress hormones (hence the anxious wake up). Eating small but frequent meals, never skipping meals, and avoid sugary and starchy foods are important to keep blood sugar stable. Additionally, eating a little bit of protein before bed and at night if you wake up may help.

High blood sugar (insulin resistance or pre-diabetes). Do you fall asleep after meals yet struggle to fall asleep at night? Do you wake up feeling like you’ve been run over by a truck, but are wide awake at bedtime? It could be high blood sugar, a precursor to diabetes, is driving your primary stress hormone cortisol and keeping you up. A telltale symptom of high blood sugar is falling asleep after meals, especially starchy meals. Minimizing sugary and starchy foods, not overeating, and exercising regularly can help you rewind insulin resistance and sleep better at night.

Too much blue light. Are you staring into a computer, phone, tablet, or TV screen right before bed? If so, you’re confusing your body’s sleep hormone production. The body recognizes blue light as daylight, which suppresses the production of melatonin, our main sleep hormone. Limiting your exposure to blue light at night can help boost your body’s production of sleep hormones. Wear orange glasses two hours before bed, use orange bulbs in your nighttime lamps, and limit your evening screen time to boost melatonin.

Inflammation. If you are chronically inflamed it drives up your stress hormones, which can keep you awake. This is particularly true if you’re experiencing inflammation in your brain, which can cause anxiety. One of the most common causes of chronic inflammation is an immune reaction to foods, especially gluten, dairy, eggs, and various grains. Screening for undiagnosed food sensitivities and an anti-inflammatory diet can help you hone in on what’s causing your insomnia or poor sleep.

Hormone imbalances. Hormone imbalances can significantly impact sleep. Low progesterone, which is a common symptom of chronic stress, heightens anxiety and sleeplessness. An estrogen deficiency in perimenopause and menopause has been shown to increase anxiety, insomnia  and sleep apnea. In men, low testosterone is linked with poor sleep and sleep apnea. Also, low hormone levels can be inflammatory to the brain, increasing anxiety and insomnia.

Many things can cause insomnia and poor sleep, however these are some of the more common. While you are addressing the underlying factors of your sleep issue, you can aid your ability to sleep with safe and natural compounds, depending on the mechanism. Ask my office for more advice.

Got brain drain? Trade your keyboard for a pen

Do your fingers whir across the keyboard, but your brain is left in the dust? One small but effective way to improve brain health is as simple as putting a pen to paper for a little bit each day. Research shows that although keyboards make writing fast and easy, they also make for sloppier brain function compared to handwriting.
Handwriting has been phased out of everyday life and school curriculums. Studies show many people can’t remember the last time they had to write something by hand and many children don’t know how to properly hold a pen or pencil because it’s barely taught in school.
This is bad news for our brains, say experts. The reason it takes children several years to learn how to write is because writing requires so many different areas of the brain to work simultaneously, enhancing development.
Likewise, college students who take notes by hand understand the material better than computer note takers. Note taking by hand requires more focus and discernment, enhancing memory, while taking notes on a laptop note can turn into mindless transcription.
In fact, taking notes by computer actually impairs the learning process while handwriting enhances it, thanks to the motor skills involved.

Why handwriting is better for the brain

Neuroscience has discovered a variety of reasons why handwriting is better for the brain than typing.

• It activates learning pathways in the brain.
• It stimulates more ideas and creativity.
• Cursive writing can help remedy dyslexia.
• Taking notes by hand improves memory.
• A handwritten piece has more personality than something type written, thus improving human connection.
• Handwriting involves fine motor skills that involve more areas of the brain in the learning process.

Perhaps those missing out most on the neurological benefits of handwriting are the children who barely learn it. Cursive writing is largely no longer being taught and keyboard proficiency takes precedence over writing after first grade.

Brain scans of children learning letters through writing versus through typing showed writing activates various parts of the brain while typing hardly activates it at all. In other words, those messy first stabs at writing that gradually improve with practice are building neurological foundations that make learning easier and more enduring.

Handwriting improves overall health

Because it boosts brain function, handwriting can improve your health. You can further supercharge the benefits of handwriting based on what you write about  Using specific journaling practices will not only give you the benefits of handwriting but the content of your writing can help you better manage your health. Look what studies below show.

• Writing down your thoughts and feelings can make your wounds heal faster.
• Writing 20 minutes a day improves quality of life for patients with cancer.
• People who keep a gratitude journal are more optimistic and exercise more.
• Writing down what you’re grateful for at night can improve sleep.
• Expressive writing has been shown to improve mental and physical well-being.

Whether you keep a gratitude journal, take class notes by hand, or commit to regularly writing an older relative handwritten letters, handwriting is a small but effective way to boost your quality of life.

Why high blood sugar can give you deadly diseases

It’s not easy being a healthy American. We are constantly besieged by the lure of sugary, starchy treats (salted caramel latte and a scone anyone?). Yet behind the innocent disguise of these lures is the threat of chronic disease, the leading cause of death.
Heart disease, stroke  diabetes, arthritis  and Alzheimer’s are among the most common and expensive health problems in the United States. In most cases their origins spiral back around to those small daily decisions — the fries instead of a salad, the syrupy hot drink with whipped cream instead of a simple cup of coffee or tea, or the ice cream or pie for dessert instead of a little fruit (or, gasp, no dessert).
What is it about these seemingly innocuous indulgences that add up to deadly diseases? Sugar and refined carbohydrates. (Although the hydrogenated fats, lack of fiber, industrialized salt, and artificial chemicals play their roles, too.)
The standard American diet chronically spikes blood sugar, which in turn chronically spikes inflammation. Inflammation is now recognized as the common denominator among chronic disease today.
Stable blood sugar levels are vital to all processes of the body, especially those of the brain and the immune system. The body has a variety of mechanisms in place to keep blood sugar within a narrow range. Americans, however, exhaust this system with a degree of sugar consumption our bodies were not designed to handle.

Pasta, white rice, breads, pastries, soda, coffee drinks, ice cream, etc. — are examples of foods that spike blood sugar.

How sugar and insulin create the perfect storm for chronic disease

Too many sugars and processed carbs cause the body to overproduce insulin, a hormone that escorts glucose into cells and helps regulate blood sugar.
This constant over production of insulin exhausts the body’s cells. In an attempt at self-defense, they refuse entry to the insulin. This is called insulin resistance.
Now glucose is unable to enter into the cells where it’s needed to make energy. This explains why people feel sleepy after eating, especially after eating sugar, high-carb meals or overeating. Another reason is because excess sugar must be taken out of the bloodstream, so the body converts it to fat. This is an energy-demanding process that also contributes to post-meal sleepiness.
This excess sugar in the bloodstream is highly damaging, damaging blood vessels and the brain  and triggering an inflammatory response.
Research shows links between insulin resistance and many chronic diseases, including heart disease, stroke, cancer, diabetes, arthritis, and Alzheimer’s. Some researchers even call Alzheimer’s type 3 diabetes because sugars are so damaging to the brain.
To make things worse, because of the damaging effects of insulin resistance and high levels of circulating glucose, people with insulin resistance often feel too tired to exercise, are prone to overeating, and have intense sugar cravings.

Symptoms that indicate you’re at increased risk of chronic disease

Symptoms of insulin resistance that can raise your risk of chronic disease include:

• Fatigue after meals
• General fatigue
• Constant hunger
• Constant craving for sweets
• Strong desire for sweets after meals
• Waist girth equal to or larger than hip girth
• Frequent urination
• Increased appetite and thirst
• Difficulty losing weight
• Migrating aches and pains

One of the best ways to prevent or manage chronic disease is to eat a diet that stabilizes your blood sugar. Regular exercise also increases insulin sensitivity. Certain nutritional and botanical supplements can help manage insulin resistance. Contact my office for more advice.

How to overcome your addiction to unhappiness

Notice how easy it is to hang on to anger, shame, guilt, worry, and other negative emotions? Are these emotions so horribly delectable you just can’t let go?

You’re not alone. However, you could be worsening your health by giving in. Scientists have discovered negative emotions have an addictive quality that trigger the reward centers in the brain. In other words, you feel like you’re rewarding yourself when you succumb to negative emotions.

Worry activates areas of the brain that trick you into feeling soothed. Pride and its shadow twins of shame and guilt are the most powerful triggers of the brain’s reward centers. On some twisted level, these yucky emotions feel good.

As with many addictions, negative emotions are fine in moderation (and even beneficial , but toxic when indulged in regularly  They raise stress and inflammation, our two biggest foes when battling autoimmune disease and chronic illness.

Four scientific tips to boost happiness

Happiness is effortless for some people. Good for them. The rest of us have to work at positivity the same way we do at diet and exercise.

If you’re a pro at managing your autoimmune disease through diet and lifestyle, don’t overlook how influential feelings and attitude are on your health.

Here are some tips from a neuroscientist to wean yourself off an unhappiness addiction:

1. Activate the reward center of the brain with gratitude instead of negativity. Shame, guilt, and worry trigger the same brain chemicals gratitude does. Except gratitude doesn't make you sick; it improves health.

Don’t have anything to be grateful for (c’mon…)? Doesn’t matter. It’s the searching for gratitude that elicits positive benefits.

2. Label negative feelings. Labeling your negative feeling in a few words activates different areas of the brain that lighten the negativity load. Practicing mindfulness is healthier than suppressing emotions.

3. Make a decision when overcome with worry and anxiety. When you’re besieged by worry, create an intention, set a goal, take action — just do something. This boosts the reward center of the brain and takes it off that exhausting hamster wheel. Don’t trap yourself with making the best decision or the one you should make. Instead, shoot for a “good enough” decision that you make for you.

4. Socialize and touch. Appropriately, of course. As far as the brain is concerned, social exclusion is an injury while healthy socialization is an elixir. Even little touches — handshakes, pat on the back, tap on the arm, a hug — amplify the health benefits of socialization. Got no one to touch? Get a massage. And don’t rely solely on texting or the Internet for your socialization. Research shows they don’t impart the same benefits “in-real-life” human company does.

Basically, working towards positivity exercises your brain and helps pull it out of destructive, self-perpetuating loops that raise stress hormones and drive inflammation. Brain exercises aren’t just about crossword puzzles and Sudoku — you also need to exercise the brain’s positivity centers. Ask my office for more information on brain health.

Five little-known things that make autoimmunity worse

If you are managing your autoimmune disease through diet and lifestyle, then you probably know about the autoimmune diet  supplements, non-toxic home and body products, and getting enough rest.
But are you aware of hidden sources of stress that may be triggering autoimmune flares?
Common autoimmune diseases today include Hashimoto’s hypothyroidism, multiple sclerosis, type 1 diabetes, psoriasis, celiac disease, rheumatoid arthritis, and pernicious anemia. However, there are many more.
Research increasingly shows the connection between autoimmune disease and food sensitivities (such as to gluten) and environmental toxins. Indeed, many people have successfully sent their autoimmunity into remission by following an autoimmune diet and “going green” with the products they use.

We also know stress is inflammatory and can trigger autoimmunity. But what many people may miss is the hidden sources of this inflammation-triggering stress.

Little known triggers of autoimmune disease

Following are little known sources of stress that could be triggering autoimmune disease flare-ups:
Stressful TV shows: Turning on the flat screen to relax could backfire if you’re watching people always on the run from zombies. Research shows watching others stress out can raise our own stress hormones  On top of that, many people feel like failures after they watch TV, which is stressful. Try a productively calming hobby, like practicing an instrument or working with your hands while listening to music to calm your nerves … and your immune system.
Social media: Research shows social media users are more stressed out than non-users. Facebook and Twitter can make us feel like we always have to put on a happy face and that we’re not as successful as our friends. The addictive nature of social media is also stressful. As with all good things, practice moderation. And go see your friends in real life — socialization is a well-known stress buster and health booster that can help you better manage your autoimmune disease.
A bad relationship: We get so used to some relationships we don’t even realize they’re unhealthy. For instance, researchers have shown bad marriages are linked with more stress and inflammation. Bad bosses have also been shown to be hard on your health. Although it’s not so easy to just pop out of a bad relationship, being aware that it can trigger your autoimmune symptoms can help you start moving in a healthier direction.
A difficult childhood: Research shows links between a history of childhood adversities (neglect, disruption, trauma, abuse) and autoimmune disease. Chronic stress while the brain and central nervous system are still developing can create ongoing inflammation and set the stage for autoimmune disease to more easily trigger later in life.
Lack of self-love: How well you love and respect yourself influences your choice in relationships, your career, and how you handle problems. Do you talk to and treat yourself with the same kindness you would an adored child? Do you care for your needs the same way you do a pampered pet? If you bully yourself, you’re unwittingly triggering your autoimmunity. After all, autoimmune disease is the body attacking itself. Don’t foster that with self-attacking thoughts and behaviors. Commit to practicing small acts of self-love throughout your days.
When you look at issues like a bad childhood, a toxic relationship, or lack of self-love, it makes changing your diet and switching to natural body products look easy.
But that’s not the whole picture. Autoimmune disease is a flag from the body that certain aspects of your life may need evaluating and evolving.

Think you don't need a gallbladder? Think again

Have you been told you don’t need your gallbladder? Think again. Sure, you’ll live without it, but the gallbladder is actually a vital digestive organ.
The gallbladder stores bile, a chemical made by the liver that emulsifies fat, and secretes it into the small intestine when needed.
Bile is necessary for the digestion and absorption of fats, and it helps ensure you absorb vitamins and minerals from foods in your diet.

Gallstones and a congested gallbladder

Gallbladder removal is one of the most common surgeries today and is performed when the gallbladder becomes congested with gallstones.
Things that can cause gallstones are nutritional deficiencies, hydrogenated fats (trans fats), processed vegetable oils, hypothyroidism, and no-fat or low-fat diets.
The gallbladder there is like a holding tank for bile that secretes it as needed, such as when you eat something fatty.
Without a gallbladder the liver continuously leaks bile into the small intestine.
This means there is not enough stored bile to digest fats. As a result, fats can be become rancid and irritate and inflame the digestive tract. This can result in not only discomfort, but also poor digestive function and inadequate absorption of nutrients.
If you have a gallbladder but it’s sluggish and congested with stones, this backs up the liver’s detoxification pathways. As a result, the liver cannot effectively detoxify hormones, toxins, and other metabolites.

Things to watch out for if your gallbladder has been removed

Gallbladder removal puts you at risk for deficiencies of essential fatty acids, which are vital for good brain health and hormone function, and fat-soluble vitamins, such as vitamin D, A, and E, which are especially important for good immune health.
Also, if the gallbladder isn’t there to emulsify fats, the health of the entire digestive tract may become compromised. Studies suggest gallbladder removal increases the risk of colon cancer.

How to support gallbladder health

Luckily, various nutritional compounds support gallbladder health, fat digestion, and liver detoxification, including dandelion root, milk thistle seed extract, ginger root, phosphatidylcholine, and taurine.
These compounds can also help if your gallbladder has been removed, along with ox bile.

Maintaining good gallbladder health

Following are some tips to support good gallbladder health:

• Eat a diet high in fiber
• Avoid refined and excess starchy carbohydrates (white flour, sugar, potatoes, etc.)
• Avoid trans fats, hydrogenated fats, and processed vegetable oils
• Get plenty of essential fatty acids and omega 3s
• Eliminate food intolerances
• Make sure to properly support low thyroid function or autoimmune Hashimoto’s hypothyroidism

Ask my office for more advice on how to support your gallbladder or your digestive health if your gallbladder has been removed.

Do you have an inflamed brain? How to tell and what to do

When most people think of inflammation they think of arthritic joints, or maybe a sprained ankle. But did you know your brain can become inflamed, too?
The problem is an inflamed brain won’t hurt. Instead you should look for other symptoms of brain inflammation. These include brain fog, slow thinking, fatigue, and depression.
Brain fog is a hallmark symptom of brain inflammation. The inflammation slows down communication between neurons. This is what causes you to feel foggy, dull, and slow.
Brain inflammation is serious because it means nerve cells in the brain are dying. In other words, brain inflammation is causing your brain to atrophy and age too fast.

What causes brain inflammation

One common cause of brain inflammation is head injury. Injuries cause immune cells to turn on in order to begin the healing process. But unlike immune cells in the body, the brain’s immune cells do not turn off. This means brain inflammation can continue to be a problem long after the injury. This is one reason football players have high rates of the chronic degenerative brain disease called chronic traumatic encephalopathy.
Other common causes of brain inflammation include chronic inflammation in the body, leaky gut, high blood sugar and diabetes, hormone imbalances, hypothyroidism  food intolerance (gluten notorious to cause brain inflammation), stress, and brain autoimmunity — a disorder in which the immune system erroneously attacks and damages brain tissue. It is more common than people realize.

Depression and brain inflammation

Depression is a common symptom of brain inflammation (although different things can cause depression, depending on the person). When a cell is damaged or injured, it releases chemicals called cytokines which signal a inflammatory response to repair issues, but these cytokines also hamper the activity of serotonin, the “joy and well-being” brain chemical commonly linked with depression.
A good illustration of this is the fact that many patients given the anti-viral drug interferon  which increases cytokine activity, develop depression. Conversely, many people who tame inflammation relieve depression.

Brain inflammation: Autism to Alzheimer’s

Brain imaging and autopsies show brain inflammation is more common in individuals with autism.
Brain inflammation is also increasingly being linked with dementia and Alzheimer’s disease. The inflammation both degenerates brain tissue and increases amyloid beta, the hallmark of Alzheimer’s.

Take brain inflammation seriously to save your brain

If you have brain fog or other symptoms that suggest brain inflammation, this means your brain is degenerating (aging) too fast. Be proactive in saving your brain health:

• Take flavonoids. Flavonoids are plant compounds that have been shown to reduce inflammation in the brain. Ask my office for more information.?Balance your blood sugar. Low blood sugar, insulin resistance (high blood sugar), and diabetes all inflame the brain. Don’t skip meals or overdo carbs.
• Food sensitivities. Gluten is a common cause of brain inflammation. Rule out a sensitivity to gluten or other commonly inflammatory foods, such as dairy, soy, eggs, and other grains. 
• Balance hormones. Low sex hormones (such as estrogen and testosterone) and low thyroid hormones contribute to brain inflammation. 
• Heal your gut. The gut and the brain profoundly influence one another. An inflamed gut causes an inflamed brain.
• Take glutathione precursors. Glutathione is the body’s master antioxidant and can help quench brain inflammation. Sufficient essential fatty acids and vitamin D are important, too.

Lack of sleep; early mornings cause gene changes

We all want enough sleep so we’re less cranky and more alert. We want it for our kids too. But recent research found an even more important reason: Sleeping less than six hours a night for one week can lead to more than 700 changes in the way our genes behave. Among these are genes that regulate stress, our ability to fight disease, our sleep-wake cycles, inflammation, and aging.
Researchers believe this helps explain why chronic sleep deprivation is linked to heart disease, diabetes, obesity, stress, and depression.
Sleeping less than five hours a night has also been linked with greater risk of death.

Early mornings hard on youth

Researchers are increasingly sounding the alarm about the ill health effects of early mornings. They suggest elementary school start at 8:30, middle and high school at 10 a.m., and university classes at 11 a.m.
These wake up times better match the body’s natural circadian rhythm, or sleep-wake cycle. Early starts are particularly onerous on youth because sleep is when they develop mentally, physically, and emotionally. Sleep deprivation can also be fatal as sleep-deprived teens are more likely to get in car accidents.
One study found British students were losing an average of 10 hours of sleep a week, making them more deprived than doctors on a 24-hour shift.
Another study of 900,000 children globally found American youth are the most sleep-deprived.

Most workers should start the day at 10 a.m.

Children and teens aren’t the only ones who should start the morning later. Research has also found early work times are not in sync with the internal clocks of working adults in their 20s and 30s. In fact, the nine-to-five day is best suited only for children under 10 and adults over 55.
Meanwhile, young people between the ages of 14 and 24 are the most sleep-deprived group of any age sector. This translates to a more drastic impact on gene expression that can raise the risk of various health disorders.

Limit screen time at night to facilitate sleep

Although our body clocks may be more in tune with later wake times, poor habits play a role in sleep deprivation, too.
Adults and children are on their smart phones and tablets late into the night, not only forcing themselves to stay up too late, but also over-exposing their internal clocks to too much “artificial daylight.”
The blue light emitted from LED screens used on smart phones, tablets, computers, and LED televisions are similar to the daylight.
This suppresses the release of melatonin, the sleep hormone, while keeping the adrenal hormone cortisol active. The result is insomnia and poor sleep.
It’s important to limit screen time at night. If that seems like too much to ask, wearing orange tinted glasses can limit the blue wavelengths from entering the eyes and induce evening sleepiness.
A small study of Swiss teen boys showed they felt significantly more sleepy at night after wearing the glasses at night for just one week. Also, apps for your devices such as f.lux reduce blue wavelengths emitted from your screen as the sun goes down, resulting in less eyestrain and better sleep at night.
Poor sleep can have many causes including those I've already mentioned, but also blood sugar imbalances, hormonal imbalances, brain-based issues, and more.
Ask my office for more advice on improving your sleep.

Common household chemicals are toxic to your health

It’s amazing how toxic the standard American household is. Chemicals that are toxic to the brain, immune system, hormonal system, liver, and more are in virtually every household and body product used by the average person. When seeking to improve your health, it’s important to “go green” and use non-toxic house and body products.
Check out the effects these products have on the human body:
Dish soaps, detergents, fabric softeners, air fresheners, soaps, shampoos, perfumes, skin creams, etc.: The fragrances in these products contain phthalates  which have been shown to lower sperm counts, cause early puberty in girls, raise the risk of cancer and lung problems, and harm the organs. Go for unscented versions of these products or those made with essential oils. You can also make your own household cleaners very easily and cheaply.
Spot removers, upholstery and carpet cleaners, and dry cleaning solutions: These products contain perchloroethylene, or PERC, which is toxic to the brain and increases the risk of cancer. Go for non-toxic stain removers and dry cleaning services.
Antibacterial soaps and hand sanitizers: These products contain triclosan, which was first registered as a pesticide. Triclosan promotes the development of drug-resistant bacteria, is a carcinogen, and disrupts hormone regulation. Wash your hands with a non-toxic soap and look for a non-toxic hand sanitizer.
Fabric softener liquids and sheets: These contain quats, or quarternary ammonium compounds. Quats are another type of anti-bacterial compound that promote drug-resistant bacteria. Quats are also linked with respiratory disorders and are well known triggers of illness in those with chemical sensitivities. Vinegar, essential oils, and the use of wool dryer balls are great ways to soften your clothes naturally and prevent polluting the air inside and outside your home.
(Here’s a neat tip if you’d like to get the toxic reek of fabric softener or other perfumes out of your clothes: put the item in a bag with activated charcoal for as long as necessary. Activated charcoal is great at absorbing unwanted odors.)
These are just a few examples of toxic chemicals lurking in everyday products most people and their children use. You also have to consider artificial flavors, colors, and preservatives in foods and beverages, which introduces a whole other world of toxins to the human body. Oh, and don’t forget chemicals and pollutants in our water and air.

Our environment contains more than 85,000 synthetic chemicals  yet only a handful of them have been tested. Toxins have been linked with the explosion in the rates of autoimmunity and even autism  which is increasingly being recognized as neurological autoimmunity.
Toxins are also a problem for the growing number of people dealing with chemical sensitivities, who get sick when exposed to different synthetic chemicals.
Our bodies were simply not designed to handle such a heavy toxic burden, which has been shown to begin in the womb. The best thing you can do for your health and your children’s health is remove toxins as much as possible from your life and your budget (so companies take notice) and use natural alternatives instead.
Fortunately, through healthy eating, exercise, spending time in nature, good hydration, and using anti-inflammatory compounds such as glutathione precursors (the body’s master antioxidant), we can mitigate the effects of toxins on the body.
Ask my office for more information on how to help protect your body from toxins.

Taking fish oil in teens can help prevent schizophrenia

Forget low-fat diets, especially in teens at risk for mental illness — healthy fats are vital for good brain health. They’re so important that fish oil has been shown to prevent schizophrenia in young people who show early signs of the disease, such as minor delusions or paranoid thoughts.

Schizophrenia is usually diagnosed in the late teens or early 20s when the brain is nearing the end of its development. However, a recent study showed that teens at risk for schizophrenia who took fish oil were less likely to develop the disease compared to those who didn’t.

Research has also shown that people with schizophrenia have lower blood levels of fatty acids the brain needs, suggesting their brains are deficient in these essential fats. Giving fish oils to adults diagnosed with schizophrenia has not produced good results — it appears the key is to give fish oil to youth before it’s too late, thus changing the trajectory of the disease.

Fish oils and other healthy fats, such as oils from olives, nuts, seeds, and avocados, have been shown to dampen inflammation in the brain, protect neurons, and enhance neuronal function and communication. Fish oils are high in the omega 3 fatty acids EPA, which dampen inflammation, and DHA, which supports brain health and function.

The brain is made up of primarily fat, especially the cell membranes, which are vital for communication within the brain, so the fats you eat determine how well your brain performs. It’s best to go for healthy fats and avoid trans fats, or hydrogenated oils, as they have been shown to sabotage brain health and function.

Fish oil group fares better than placebo group

The study followed 81 young people between the ages of 13 and 25 who showed early signs of schizophrenia. About half were given fish oil supplements to take daily while the other half were given a placebo.

A year later, the group given fish oil were less likely to develop psychosis.

A follow-up seven years later of 71 of the participants showed that only 10 percent of the group given fish oil went on to develop schizophrenia, compared to 40 percent of the group given the placebo.

Researchers say the results are striking but the trial needs to be done again with a larger group of people.

Gluten: Another factor in schizophrenia

Shoring up brain health with fish oils and other essential fatty acids isn’t the only tool in the prevention toolbox. A gluten- and dairy-free diet may also help.

Gluten, the protein found in wheat, has been found to play a role in many cases of schizophrenia.

Quite a bit of research has found a higher rate of a sensitivity to gluten among schizophrenics than in the general population. Casein, the protein in dairy, has also been linked with schizophrenia.

In fact, some research has shown symptoms in early-onset schizophrenia improved on a gluten- and dairy-free diet. Adding gluten back to the diets of patients who improved significantly worsened symptoms.

One interesting study from the 1960s even shows that hospital admissions for schizophrenia declined across Europe and the United States after the rationing of wheat during World War II.

Schizophrenia is a complicated disease with no easy answers. However, preventive measures before it’s too late may produce significant results in some people.

Loss of memory does not have to be part of aging

Do you always lose your keys, forget where the car is parked, or find words stick on the tip of your tongue? We associate these behaviors with aging, but losing your memory and brain function isn’t necessarily “normal” aging. Instead, it’s a sign of accelerated brain degeneration, or a brain that is atrophying too fast.

Can’t find the car?

The brain has different regions, and each region is in charge of certain functions, including balance, mood, memory, and problem solving. When a part of the brain starts to lose function, it shows up as symptoms related to those areas, such as poor coordination, depression, a worsening ability to do math, memory loss, or poor balance.

The temporal lobes are two areas of the brain located at either side of your head, above the ears. They are in charge of your hearing, memory, speech, emotional responses and sense of smell.

Within each of the temporal lobes is a region called the hippocampus, related to sense of direction, learning and memory, spatial orientation, and the sleep-wake cycle. Degeneration of the hippocampus can lead to issues in any or these areas, such as poor memory (“Where’s my car?”), being bad with directions, insomnia, and, eventually, Alzheimer’s.

What causes brain degeneration?

The brain is comprised of cells called neurons, which communicate with each other to manage all the body’s processes. When these cells die, it’s called neurodegeneration. Once neurons die, there’s no getting them back. However, the brain can compensate by forming new branches between existing neurons to aid in communication. That’s called neuroplasticity.

As we age, natural degeneration of neurons is normal. We can maintain good brain function by slowing neuron death and through good neuroplasticity, that is, making sure we’re always growing connections between neurons and protecting existing connections. In fact, how well your brain ages can be looked at as the balance between neurodegeneration and neuroplasticity.

When neurodegeneration outpaces neuroplasticity you lose brain function

Unfortunately, various factors can speed up brain degeneration so that it outpaces neuroplasticity, causing loss of cognition, memory, and balance, and increasing the risk of dementia. These factors include brain injury, chronic inflammation, poor circulation, insufficient stimulation (stimulation includes mental, physical, and social activity), and Hashimoto’s hypothyroidism.

You can’t cure bring back or regrow dead neurons, which is why it’s so important to preserve brain health before it’s too late. Thankfully, it is possible to slow down the neurodegenerative process and improve brain function by protecting brain health and supporting plasticity between existing neurons. The earlier you catch brain degeneration, the more likely you are to make a difference.

Having a hard time with directions and losing your keys now can progress to dementia years later if you let accelerated brain degeneration progress unchecked.

Things to ask yourself about memory loss

• Is my short-term memory worsening?
• Has my sense of direction gotten worse?
• Do I regularly forget why I walk into rooms, where I put things like my car keys, or where I parked my car?
• Do I have tinnitus, that chronic ringing in the ears? (Although this can be caused by other things.)
• Is it difficult to hear with background noise?
• Do I have an irregular sleep-wake cycle with alertness at night and grogginess in the morning?
• Do I have bouts of fatigue throughout the day?

Any one of these things can happen on occasion, but if they’re happening on a regular basis, it’s wise to investigate your brain health and how to preserve and enhance it. These can include measures to improve circulation, reduce inflammation, and improve gut health (brain health is profoundly affected by gut health).

Also, exercise your brain! Like muscles, the brain will atrophy without use. Best brain exercise for you? Whatever you find difficult. If you’re not good at math, do math puzzles. If you fail at art, take a painting or sculpting class. Poor balance? Do balance exercises.

Brain exercises, lifestyle habits, and dietary measures that encourage healthy brain function, will support neuroplasticity and help you maintain a functional brain into your old age.

Overwhelmed by cooking healthy? Try batch cooking!

Does a demanding schedule prevent you from cooking healthy? Are you that overworked parent who’s too tired to feed your family well? Busy lifestyles can send our eating habits down the drain, with our health and nutrition following right behind it. Many common health issues can arise as a result.

The solution? Batch cooking! Batch cooking is preparing multiple meals at once and storing them for later consumption. It’s an organized system to plan, create, and utilize meals, saving you an incredible amount of time, energy and effort.

In two- to three-hour sessions twice a week, you can prepare an entire week’s worth of meals for a family and simply pull them from the fridge or freezer. It takes some organization and planning, but the payoff is well worth it. People report reducing 20 to 30 hours of cooking and cleanup per week down to four or five!

When you come home from a busy day at work, or you just don’t have the pizzazz to make a meal for hungry kids, batch cooking can be your saving grace and save your family’s health and well being.

This set of simple guidelines will help you get started:

Planning your batch cooking menu

Pick simple, nutrient-dense recipes and save unfamiliar, complicated ones for their own special time, and follow these tips.

• Choose one-pot/skillet/casserole recipes, with a minimum of side dishes.
• If you’re making a meal that uses protein such as a roast or chicken, make extra to use in simple meals later in the week, such as salads or soups. Plan for every meal of the week, not just dinners.
• Make a written menu (and grocery list) so that when you pull a meal from the freezer on Tuesday night, you know which side dish goes with it on Wednesday. Also, write down timing for when a meal needs to be pulled from the freezer.
• Write down all the parts that need preparing so you stay organized.
• If making all oven dishes, make sure they use the same oven temperature so you can do them all at once and save time.
• Another option: Choose a variety of meals that use either stove top or oven, so you don’t over crowd either location.

Kitchen logistics for batch cooking

Know what kitchen tools you’ll need and don’t double up on recipes that need them. For example, if you need the food processor for three dishes in one session, it will take more time.

Do you have the amount and type of storage containers that you’ll need? Plan your dishes with fridge/freezer space in mind. Look at which dishes can be frozen for later and which must go in the fridge and be consumed within two days. Coordinate the menu so you prepare some of both.

Putting your apron on

Choose one to two days a week for batch cooking, and dedicate two to three hours for each session. It may take you less time once you develop your own rhythm and familiar recipes. These tips will keep things running efficiently and quickly:

• If you have young children who demand a lot of attention, try to plan it for while they are out of the house.
• Start with a clean kitchen; you’ll have what you need at your fingertips, and it’s easier to keep a clear head.
• To save time, do all the prep work at the beginning, not between dishes.
• Use a timer; you’re multi-tasking and could forget something.
• Clean as you go to save time.
• Package the food in serving-size portions that are easy to defrost or serve from the fridge.
• Always label each meal with masking tape and a Sharpie marker. You might not recognize a dish once it’s covered in frost!
• Make sure you’re well fed and hydrated before and during your batch-cook session to help keep your brain sharp and your energy level stable.

Special tips for batch cooking:

Always have a couple extra meals stashed away in the freezer as last-ditch emergency meals to use only when you truly need them – such as when you get back from vacation.

Enlist your kids’ help – it’s a great opportunity for them to learn about nutrition and food prep.

For people who feel overwhelmed in general, batch cooking can seem daunting. However, everyone who batch cooks develops their own rhythm and system with practice, and this set of simple guidelines will help you get started.

Remember, the time you dedicate to planning your menu and making the food for each week will be more than paid off in saving time and energy when you hit the fridge or freezer to rustle up a meal. Most of the effort is in the planning; once you put on that apron, it’s easy to just keep rolling!

If you love the idea of batch cooking but want more information, check out this resource.

How to avoid those daily afternoon crashes

Do your eyelids droop and does your energy flag every afternoon around 3 to 4 p.m? Is your answer to energy crashes a soda, coffee, energy drink, or sweet snack to sustain you until dinner? If so, you’re making a bad situation worse.

Even though it’s fairly common, the “afternoon crash” isn’t normal. Instead it’s a sign of unstable blood sugar  which wreaks havoc on the rest of your body’s systems. The afternoon crash means your blood sugar has dropped too low for your brain and body to function normally, causing you to become drowsy, mentally foggy, tired, and unmotivated.

The first thing most people reach for is a quick fix — caffeine or sugar. These may wake you up for a while, but they send an already imbalanced blood sugar system into another roller coaster ride of peaks and plunges. When this happens on a regular basis (several times a day for most people), it sets you up for chronic blood sugar imbalances including hypoglycemia and insulin resistance, a precursor to adult-onset diabetes.

How to avoid the afternoon crash

Wondering how to survive until dinner without a croissant and tall double mocha?

1. High protein breakfast: Eat a high-protein breakfast with plenty of healthy fats such as olive, avocado or coconut oil; a minimum of carbohydrates; and no added sugars or sweeteners. This provides your body with the necessary nutrients to bring it up to speed after a night of fasting (thus the word “break fast”), and allows your blood sugar to stabilize and get on a steady plane for the day.

Two examples:

• Turkey sausage with steamed greens and sweet potatoes.
• Smoked salmon or two eggs with sliced avocado, sauteed vegetables, and half a baked yam.

The idea of a savory breakfast might sound strange if you’re used to cereal or toast, but your body will quickly thank you for it. You’ll also notice a difference at 3 p.m.!

2. Minimize fruit, high-carb foods, and added sugars: Every time you eat fruit, high-carb foods (such as white rice, bread or noodles), and added sugars, you spike your blood glucose and the body has to struggle to bring it back into balance. Do this too often or too dramatically, and you can damage your body’s ability to handle glucose properly, causing hypoglycemia and/or insulin resistance (yes, you can have both at the same time). Blood sugar imbalances also create a hard-to-fight cycle of craving and bingeing. 

TIP: Always eat a bit of protein or fat when you have something sweet to slow down the uptake of glucose and a blood sugar spike.

3. Energy crash? Eat smart: If you find yourself slipping into the afternoon blahs, don’t reach for stimulants or sugar, no matter how much your brain shouts for them. Instead, grab a snack high in protein and healthy fats, with perhaps a bit of healthy carbs included. This powers your brain with useful nutrients and avoids the blood sugar crash that follows a caffeine or sugar binge. And don’t forget — if you have a mid-morning snack, the same rules apply. Two snack examples:

• A quarter cup of pecans and a handful of plantain chips.
• A boiled egg with sliced carrots and avocado.

TIP: prep your morning and afternoon snacks each night before bed, so you can bring them to work and avoid the panicked rush to the café or candy machine.

4. Caffeine in moderation: Caffeine is hard on your adrenal glands, the glands that manage how you deal with stress. If you would rather give up your right arm than your daily cuppa, just make sure you drink that coffee early in the day, and make it a single shot. Even better, learn to love a healthy, brain-energizing drink such as kombucha or a veggie smoothie. They make great conversation starters at the water cooler, too!

Follow these guidelines and you’ll find yourself easing out of those afternoon crashes. Your energy will be more consistent throughout the day and you won’t feel the need to resort to snacks that spike and crash your blood sugar, brain function, and energy level. Feeling doubtful? Try it for a week and then decide.

Seven reasons exercise recovery can be difficult

If recovering from exercise is so difficult it feels like it’s ruining your days and sapping your motivation, you may be suffering from loss of exercise tolerance. Exercise is supposed to make you feel better and give you more energy, not make you feel worse.

The occasional off day is nothing to worry about, but if you find you’re consistently having a hard time handling your workouts, it’s important to find out why.

Symptoms of poor exercise recovery

• Can’t complete normal workouts
• Difficulty recovering after exercise
• Need a nap after exercise
• Unexplained depression
• Loss of general motivation or enthusiasm
• Unexplained change in weight
• Aggression or irritability for minor reasons
• Weakened immune function
• Loss of menstrual cycle
• Symptoms of leaky gut

Seven things that can cause poor exercise recovery

1. You’re overtraining: It’s possible you’re simply taking too much on during your workout. Anyone can make this mistake. Try backing off for a couple weeks; if your symptoms change, overtraining could be your answer.

2. Your body wants a different kind of workout: Ways to exercise include extended aerobics, high intensity interval training, and weight training. Try a different form of exercise for a few weeks and see how you feel.

3. Insufficient protein intake: The U.S. RDA for protein is .08g per kg of body weight per day (1 lb = 2.2 kg). Macronutrient requirements vary depending on age, health, and diet, but for some this may be too little to recover. Many active people feel better eating protein at rate closer to 1.4 to 1.8g/kg daily. Do the math and experiment with your protein intake.

4. Inappropriate carbohydrate intake: How many carbohydrates one should eat is a controversial topic, but at the end of the day we’re all unique. If you frequently feel run down you may be eating too many carbs...or too few. Too many carbs can cause blood sugar to skyrocket and plummet so energy levels crash. Too few can short you on fuel so that energy lags. This is especially true if you have adrenal fatigue and are struggling to adapt to a low-carb diet. Experiment adjusting your carb intake with healthy produce-based carbs, such as sweet potatoes.

4. Not enough sleep: Sleep is key to exercise recovery. Are you getting the recommended seven to nine hours a night? If you’re having unexplained sleep problems, ask my office for advice as many health issues can cause poor sleep.

5. Micronutrient deficiencies: Staying well nourished can be difficult if you’re busy. If your body is low in vital nutrients such as Vitamins D and B12, iron, and other minerals, it can affect your ability to recover from exercise. Ask my office about making sure you’re meeting your micronutrient needs.

6. Low adrenal function: Your adrenal glands are the walnut-sized glands atop each kidney that manage your body’s ability to deal with stress. Americans are stressed out and as a result many people suffer from compromised adrenal function  This is a common cause of constant exhaustion and an inability to recover from exercise. If you’ve lost your get-up-an-go, adrenal function is one of the first things to consider.

7. Chronic inflammation: If you have an autoimmune disease that is not being managed or that is constantly flaring, or if you suffer from chronic inflammation, this will hamper your ability to recover. Examples of autoimmune disease include Hashimoto’s hypothyroidism, type 1 diabetes, or psoriasis. Symptoms of chronic inflammation can include joint pain, digestive difficulties, inflamed skin, or brain fog. If your body is already struggling to function in the face of chronic inflammation, exercise will put it over the edge and recovery will be difficult.

These are some common factors that can hamper exercise recovery, although there are many more, such as compromised thyroid function or a defect in your MTHFR gene, which plays a role in detoxification and metabolism. Untreated MTHFR can affect energy levels. Fortunately, it’s easy to diagnose and treat.

Any time you notice a change in your energy level or ability to recover from exercise, there is a reason. Don’t push it, and don’t ignore it. Ask my office for support in helping you find underlying causes of poor exercise recovery so you can feel and function better.

Adrenals often wrong target with chronic stress

When stress levels go too high, the first thing many in the alternative health do is support the adrenal glands. The adrenal glands are two walnut-sized glands that sit atop each kidney and secrete stress hormones. Popular supplements include adrenal glandulars (adrenal tissue from animals), minerals, B vitamins, and a variety of herbs — all focused on boosting the ailing adrenal glands.

Although this is a sometimes a valid approach, more often the real target for support should be the brain. The adrenal glands simply take orders from the brain to manufacture and secrete adrenal hormones such as cortisol, our primary adrenal hormone. The brain has stress pathways that sometimes need support.

When stress becomes chronic and intense, the adrenal glands flood the brain and body with too many stress hormones. This exhausts the adrenal glands and eventually they fail to make enough cortisol. When this happens you don’t have the energy to handle even mild stressors, such as a common virus or a bad day at the office. As a result, fatigue sets in and your overall quality of life diminishes.

Although the adrenal glands may need support, the best thing to do is target your brain health for stress support. This will not only help you feel better but also slow down brain degeneration. Chronic stress has been shown to literally cause the brain to atrophy  or shrink. In turn, a degenerating brain stresses the body, creating a vicious cycle.

One of the first things to look at when supporting brain health is whether it is getting enough of the basic nutrients it needs, such as essential fatty acids and methyl B-12. Are you low in vital brain chemicals, called neurotransmitters, such as serotonin or GABA? Are you sending enough oxygen to the brain with good circulation, which is best boosted by exercise? Do you have anemia or blood sugar imbalances that rob the brain of good health and function?

Nutritional compounds that support healthy stress responses and target the brain include phosphatidylserine  which dampens the effects of the inflammation caused by stress on the brain.

Herbs called adrenal adaptogens also have a powerful effect on stress pathways in the brain. They include Panax ginseng extract, ashwagandha, Holy basil extract, Rhodiola rosea, and eleuthero. They have a synergistic effect when used in combination — ask my office about adrenal adaptogens.

Too much stress inflames the brain, which compounds stress and ages the brain too quickly. A common symptom of brain inflammation is brain fog. If your entire body is inflamed or if you have an unmanaged autoimmune condition, it is very possible your brain is also inflamed.

Another way chronic stress promotes brain degeneration is by constricting blood vessels and blood flow, depriving the brain of oxygen.

The best way to address stress is to cut unnecessary stressors from your lifestyle. It’s also important to address lesser known factors that are still very stressful, such as poor diet, unstable blood sugar, inflammation, food intolerances, or poor circulation.

Stress is your body’s way of trying to warn you that you’re in danger and putting your well being at risk. Ask my office for ways to mitigate the effects of stress on your health and wellness.

How to keep your gut healthy while traveling abroad

Nothing refreshes the mental landscape better than an exciting trip to a foreign land. However, nothing can have you regretting that adventure more than being glued to the toilet with traveler’s diarrhea or vomiting instead of traipsing through temples and markets.

With some advance planning and knowledge about gut health, stomach bugs, and supplements that can protect your gut, you may be able to breeze through your trip without days-long sessions in the hotel bathroom.

Nix stomach bugs with hydrochloric acid

Hydrochloric acid (HCl) is the acid in the stomach. You can also obtain it in a supplement. Why would you want to take an acid when it seems everyone is taking antacids? Because it’s our first line of defense against stomach bugs and can help prevent traveler’s diarrhea.

It may surprise you to know that many adults are deficient in HCl, especially the ones who suffer from acid reflux and pop antacids. This is because if stomach acid is low, food in the stomach is improperly digested. This lack of acidity also fails to trigger the valves that usher the food into the intestines. As a result, it ferments in the stomach, causing that burning feeling, and then shoots back up into the esophagus, scalding its delicate tissue. Although antacids bring relief, they fail to address the problem of low stomach acid.

HCl is vital to not only digest food, but also to kill bacteria, yeast, and other harmful pathogens. When stomach acid is low, you are more vulnerable to stomach bugs. Throw in strange, new cuisine of questionable hygiene in a developing country and you’ve got yourself an impending date with the porcelain god. Or the hole in the bathroom floor.

The best way to avoid this is to take HCl supplements with your meals. It’s best to begin this regimen before your trip so you can acclimate your digestive system to the change in chemistry and dial in your dose. Keep upping the dose with each meal until you feel burning. Then go back to the previous dose. As your natural acidity improves, you may find you need less over time. However, while traveling, it’s a good idea to take HCl prophylactically to lower the risk of traveler’s diarrhea.

Probiotics outwit bad bugs by beefing up the good bugs

Another great digestive force to support is your own colony of beneficial gut bacteria. Recent research has established how vital the three to four pounds of gut bacteria in our intestines are to our mental, immune, and digestive health.

It’s hard to say whether popping probiotics only during your travels will prevent traveler’s diarrhea. But if you start beefing up the good bugs several months prior, you’ll head into uncharted culinary territory better fortified.

One of the best ways to nourish your good bacteria is to make vegetables a primary part of every meal, even breakfast. Add cultured foods and drinks to your diet (such as kefir and kimchi), and supplement with probiotics. You may also need an herbal cleanse of the harmful bacteria to “weed the inner garden.” Ask my office for advice.

Best prevention to traveler’s diarrhea is a healthy gut

The best way to lower your risk of traveler’s diarrhea is to start your travels with a healthy intestinal environment. This includes making sure you have sufficient stomach acid, repairing leaky gut, cleansing out overgrowths of bad bacteria and yeasts, and eating a whole foods diet that is primarily vegetables while avoiding sweets, processed foods, and restaurant foods. Ask my office for more info on preventing traveler’s diarrhea.