8 ways to heal your chronic pain

Chronic pain is in part considered a neurodegenerative disease and is mismanaged in our country. We need to dig deeper into the biological and metabolic factors as well as the pathophysiology of chronic pain. This goes well beyond opioids and NSAIDs.

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What you need to know about chronic pain

Essentially, chronic pain will distort the cognitive and emotional processing of day-to-day experiences. The volume in chronic pain is dialed up, and our ability to inhibit or turn that volume down is decreased. Therefore, we have what we call sensitization. That means that our nervous system is hypersensitive. Everything is amplified, and the ability to dampen it is decreased.

In addition to that, it can be associated with anxiety and depression. Oftentimes, these may go hand in hand. Of course, it’s necessary and important to look at any type of adaptive movements or compensations that may be contributing. Beyond that, it’s important to look at toxin exposure, intestinal permeability, otherwise known as leaky gut, inflammation, dysbiosis in the gut, and hormone imbalances. Increased cortisol from chronic stress or decreased sex hormones, like DHEA, progesterone, estrogen, and testosterone, can influence our ability to perceive pain. 

Lastly, chronic pain does not equal tissue damage. With acute pain, there is often acute tissue damage which contributes to increased swelling, pain and increased white blood cells in the area. However, with chronic pain, there is no tissue damage. The tissues have healed, yet your brain is still perceiving that there is increased pain.

8 ways to heal your chronic pain

Let’s discuss eight things you can do to address your chronic pain.  

1. Stop the Opioids and NSAIDs

Long-term use of opioids can actually increase pain and your perception of pain. NSAIDs drive leaky gut, so intestinal permeability. That contributes to a release of lipopolysaccharides (LPs), which is considered an endotoxin. The more LPs that you have in your body, the more inflammation and the more pain you can experience. 

2. Support Key Nutrients

Chronic pain is considered a dysfunction of the mitochondria, the powerhouse of cells. You want to make sure that you’re supporting the nutrients for your mitochondria. Proteins, carbohydrates, and healthy fats, for example, are crucial for the membrane health in your cells. 

3. Improve Glycemic Responses

Eat balanced meals with proteins, carbs, and fiber sources to prevent blood sugar dips throughout the day. If you’re eating a high glycemic food like candy, white bread, or enriched foods without any protein or fats, you can have poorly regulated blood sugar. You want to improve your membrane thresholds by stabilizing your glycemic response. 

4. Modulate Stress

This can be done through mindfulness practices, meditation, psychotherapy, cognitive behavioral therapy, autogenic training, progressive relaxation, and much more. This is a crucial part of healing chronic pain and understanding your body’s signaling, which can be done through a variety of modalities. 

5. Purposeful Graded Exercise

It is important to start low and go slow in a very systematic progression. For example, if you were going to start walking, you would start walking for five minutes every other day. Once you’re able to do that without any increase in pain, then you can proceed to eight minutes. This will allow you to progress safely without getting discouraged.

6. Heal the Gut

Your gut is 70% of your immune system. This is what drives inflammation, and typically, chronic pain is associated with chronic inflammation. You want to get to the root of your gut issues. Gastrointestinal issues might not be obvious and could present as systemic inflammation, joint pain, and so on. 

7. Prioritize High-Quality Sleep

It is important to make sure that you are not only getting enough sleep, but you’re getting deep and REM sleep to fully restore and repair your body. 

8. Assess and Decrease Toxins

You can start by going to the Environmental Working Group (EWG) website and begin to choose one product at a time to switch to a cleaner product. This could be something as simple as switching from plastic water bottles to stainless-steel water bottles. You could change the products you’re using on your skin or your hair. Toxins, including medications, are things that can continue to perpetuate the chronic pain cycle. 

You can get better! You can heal your chronic pain. Look beyond just basic physical therapy, exercises, cortisone shots, and surgeries. You have to dig deeper into all of the things that play into chronic pain. 

We are happy to help, so please reach out. We do virtual and in-person consultations, so we’d love the opportunity to help you on your journey. If this was helpful, give it a share and make sure to subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement.

Need help? Reach out for a 15-minute FREE discovery session to see how we can help you on your journey.

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Vagus nerve hack | Diaphragmatic and Lymphatic Release

Did you know that the lymphatic system is one of the most powerful yet neglected systems in the body and it’s critical for our immune health?

As we know, nearly 90% of all chronic diseases and chronic health conditions are associated with excessive or persistent inflammation. How do we get rid of inflammation and detoxify our bodies? We do this primarily through the lymphatic system and our detoxification organs.

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Our liver is one of the most important detoxification organs, but we also want to factor in our lungs, kidneys, skin, and even our tongue.

How does this relate to the vagus nerve?

Although the vagus nerve does not innervate the lymphoid organs directly, it does play a huge role in the neuroimmune axis. There’s information coming into the brain via the vagus nerve and from the brain via the vagus nerve. Our diaphragm is one of our main respiratory pumps for the lymphoid system. If you are having any gut issues and if you suspect that your lymphatic system is congested, which it is for many people, this is a great technique to release the diaphragm to optimize your respiratory pump. The vagus nerve passes right through the diaphragm, so when you are stimulating the diaphragm, you are also stimulating the vagus nerve. 

How do you perform the technique? 

You can do this lying down or standing up. Use a scooping technique right underneath the ribcage on the left side. The diaphragm is attaching to the inside of the ribs. Push down towards the opposite hip with your hands gently to release the spleen, stomach, and pancreas. Perform this about 10 times.

Then, switch to the other side where we will release the liver and gallbladder. Perform 10 times.

Lastly, come into the center of the abdomen between the sternum and belly button. You will incorporate this with your breath. Inhale and relax the hands, exhale push in with your hands with a pumping motion. This will help pump the lymphatic system. This should not be aggressive at all, just intentional. Perform this for another 10 reps.

Make sure you check out all of my other vagus nerve hacks, but if this was helpful, make sure to give it a share. Also, subscribe to our YouTube channel. The Movement Paradigm for weekly tips on mindset, nutrition, and movement.

If you are interested in making a consult for yourself, please make sure to reach out. You can check us out at themovementparadigm.com, we would love the opportunity to help you.

Need help? Reach out for a 15-minute FREE discovery session to see how we can help you on your journey.

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Detoxification… it’s not what you think

Have you seen on social media the latest detox diet? Three days to detox your body? Unfortunately, it is not that simple. We want to take into consideration our toxic burden, our total toxic load, and how this affects our overall health. 

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What you need to know about toxins

We are exposed to so many toxins on a day-to-day basis.

For example, before a woman leaves the house in the morning, she puts on an average of 168 different chemicals on her body. When it comes to men, it’s 86, according to the Environmental Working Group. For female teenagers, it’s even greater because of all the extra products that they might be using. Not to mention the glyphosate that is in many of our crops, GMOs, pesticides, cleaning chemicals, and all of our personal care products.

We are exposed to many toxins in and around our environment. Let’s not forget things that we’re putting in our bodies. The foods that we’re eating can have processed ingredients, chemicals, heavy metals, etc. Rice, for example, has very high amounts of arsenic. Although not all of it is within our control, some of it is.

A toxin, by definition, is a poison made by a human organism. A toxicant, on the other hand, is synthetic and manmade. Our total toxic load equals our total toxic exposure minus the ability to bio-transform and excrete toxins or toxicants.

In essence, if you have an increased toxic burden, and you are constipated, you’re not able to excrete. If you are not drinking enough water, you’re not excreting through your urine, and therefore will have an increased total toxic load on your body. 

How toxins affect each individual

Everyone’s ability to detoxify is unique. This is very important because that is why certain people can be exposed to things their whole lives, smoke, drink, and not have anything happen to them. Then other people make all the right choices and unfortunately they may end up with chronic health conditions.

We have to factor that into our equation of how toxins will affect each person. This means that when you are not able to excrete and biotransform and have high toxic exposure, this could lead to chronic illness.

Who can be susceptible?

This could be anyone who has nutrient deficiencies, increased exposure to toxicants, and/or has some type of intestinal dysbiosis, imbalance of beneficial and bad bacteria. Also, someone who is undergoing a tremendous amount of stress, getting inadequate protein, eating a lot of highly refined carbohydrates, and genetics can be at risk.

The other thing that we want to mention as it relates to detoxification is that our liver is our major detoxification organ. We have two phases of our detoxification, phase one and phase two.

Sometimes when people try to detoxify, they may upregulate phase one detoxification, but if they are not supporting phase two with specific nutrients, managing stress and sleep, and so on, then they could feel much worse. 

We want to remember that there are different phases of detoxification and there are specific nutrients that support phase one and phase two. So, if you are not supporting those detoxification pathways, you can become much worse and feel very sick. Whether you are trying to detox from heavy metals or from foods, doing this with a qualified health practitioner is recommended.  

So, what are some things that you can do to promote healthy detoxification? 

1. Reducing Toxic Burden

Start with going to the Environmental Working Group and begin to evaluate some of the products that you use such as your cleaning chemicals and personal care products.  Determine the rating and if they are rated high, begin to search for how you can replace those maybe one by one. Keep it slow and steady, so it doesn’t seem overwhelming. You can’t detoxify if you still have a high toxic load. 

2. Choose Organic

You can use the clean 15 Dirty Dozen guide that is also on the EWG website to use as a reference to determine what foods are more important to get organic than ones that aren’t.

3. Addressing Constipation

If you are constipated, meaning you are not going to the bathroom at least once a day, and t looks like a snake, address this immediately! You want to make sure that you have healthy bowel movements consistently because that is one of our main ways to detoxify. 

4. Drinking Water

Is this the only thing that you should do? No, but I do want to emphasize the importance of this because we also excrete through our urine. If you’re well-hydrated, you’re going to be urinating more frequently, which is going to contribute to healthy detoxification. 

5. Eating a Rainbow

This is perhaps one of the most important things and the reason for this is that eating the rainbow is actually an art and a science. Each specific color of the rainbow is contributing to very specific phytonutrients. These phytonutrients are supporting the phase one and two detoxification pathways.

If you are just consuming a multivitamin, you are getting some of it possibly, but not to the extent that you will be getting if you’re eating whole foods. The detoxification program that I use for patients offers many therapeutic foods and colors. Eat a rainbow every day

6. Cooking Preparation

High heat cooking can contribute to AGE’s, advanced glycolytic end products. This can contribute to oxidative stress and inflammation. Cooking with olive oil, for example, is not the best for high heat cooking oil. Therefore, it can contribute to inflammation. Olive oil has so many health benefits so consider putting that on a salad and using avocado oil for high heat cooking.

In summary, you may need to be toxify for various things. My advice is to seek out a professional that can help guide you and support you.

Need help? Reach out for a 15-minute FREE discovery session to see how we can help you on your journey.

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Vagus Nerve Hack | Ileocecal Valve Release | Visceral Release

If you are experiencing any kind of gut issues like bloating, constipation, diarrhea, SIBO, leaky gut, or even upper GI issues like GERD then you should give this vagus nerve hack a try, the ileocecal valve release.

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What is the ileocecal valve?

The ileocecal valve connects the small intestine to the large intestine and prevents any backflow of nutrients and undigested food into the small intestine. The large intestine is where we have most of our beneficial bacteria. So, we don’t want to have a backflow of toxic material moving into the small intestine where it is not supposed to be. This can cause a whole host of issues such as SIBO or small intestinal bacterial overgrowth. The small intestine is where we’re supposed to be absorbing the nutrients from our food. Issues around this ileocecal valve can typically cause a lot of tenderness around the area.

How does the vagus nerve fit into this?

The vagus nerve modulates digestion through the migrating motor complex. This migrating motor complex is located in our small intestine and helps to move things through towards the large intestine. It can also affect the ileocecal valve. In essence, the vagus nerve influences our small intestine and ileocecal valve. 

How do you perform the release? 

While lying down, find your hip bone. Then, orient yourself to your belly button. From those hip bones, move 1/3 of the way up towards your belly button and that is called McBurney’s point. When you get to that area, sink your fingers nice and easily into the tissue. First, assess to see if it is tender? Does it feel restrictive? Once you’ve assessed the tissue on your bare skin, gently compress the tissue inward and then traction the tissue up towards the belly button. Try to hold gently anywhere from two to four minutes. You may feel a decrease in tenderness and/or some motility. Sounds are common and normal. This is a great technique to do right before bed. Try to perform on a daily basis for eight weeks. 

Need help? Reach out for a 15-minute FREE discovery session to see how we can help you on your journey.

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Jaw-Emotion Link

If you experience jaw pain, you should know about its link to emotions. Poor vagal tone is linked to things like clenching and grinding.

When we have overstimulation of the trigeminal nerve from the masseter muscle, one of our main jaw muscles, we are in sympathetic nervous system (flight/flight) overdrive. Clenching or grinding your teeth at night or during a stressful situation is very common.

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Other Factors that Affect Jaw Pain

Poor tongue posture can also contribute to jaw pain. The tongue should be on the roof of the mouth and gently touches the back of the teeth in our resting tongue posture.

If we have dysfunctional breathing or breathing from the neck and shoulders, that creates a stress response. That can further drive dysfunction in the trigeminal nerve.

The trigeminal nerve innervates the muscles of the face, sinuses, and nasal cavity. It is one of the biggest nerves that we want to associate with our sympathetic nervous system, our fight or flight system. It is also deeply connected to the vagus nerve.

Our vagus nerve is 80% of our parasympathetic nervous system. These two nerves are bringing information to the brain and affect transmitters such as serotonin and noradrenaline, which are linked to neuropsychiatric disorders such as depression and anxiety.

Ultimately, when we have dysfunction or miscommunication in these nerves, whether the sympathetic nervous system is increased or the parasympathetic nervous system is decreased,  then this can contribute to jaw pain. 

Most often, you’ll see clenching and grinding at night. Our reticular activating system is part of our brainstem and when we’re sleeping, our cerebrum is at rest and our reticular activating system is that alert system that is going to tell us if our child is crying.  Think of it as our survival mechanism. So during sleep is often where we’ll start to see the sympathetic overdrive kick in. 

Takehome Message

The take-home message is that there is truly a jaw-emotion link. If you’re suffering from TMJ, have your airway evaluated. It is important to make sure that there are no structural abnormalities that are contributing to it. However, you also want to dive into the emotional aspect of it. Explore your emotions, learn how to regulate your nervous system, try many of my vagus nerve hacks, speak to a professional. Find what works for you. 

I hope this was helpful if it was please give it a share with your friends and family. Make sure to subscribe to our YouTube channel The Movement Paradigm for weekly tips on mindset, nutrition, and movement.

Reach out for a 15-minute FREE discovery session to see how we can help you on your journey.

For more content, make sure to subscribe to our YouTube channel here.

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Is your anxiety or depression coming from your gut?

Is your anxiety and/or depression coming from your gut? So many people are suffering from anxiety and/or depression, so it’s important to look at the connections between the gut and the brain, and the gut’s influence on mood and behavior. This is an important aspect of looking at mental health and addressing some underlying physical causes. 

The gut-brain connection is fascinating, and it is essentially our bidirectional communication between our gut and brain. It has multiple pathways, including the hormonal, immune system, and nervous systems. For the purpose of today, let’s focus on two aspects: the hormonal and nervous systems.

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The hormonal connection is based on neurotransmitters which are essentially chemical messengers; we also refer to them as hormones. They are signaling from the gut to the brain and the brain to the gut. We have 90% of our serotonin, which is our hormone that provides feelings of happiness, located in our gut. 50% is the dopamine in our gut, which is our feel-good hormone. We also have GABA, gamma amino butyric acid, which decreases feelings of stress and anxiety. All of these are located in our gut! Therefore, gut issues, infections, inflammatory diets can influence our mood and behavior. 

Our gut bacteria form these neurotransmitters, so different strains of bacteria will influence these different neurotransmitters. For example, Streptococcus and Enterococcus produce serotonin. Escherichia produces norepinephrine, dopamine, and serotonin. Bacillus species also produce norepinephrine and dopamine. Bifidobacterium produces GABA. Lactobacillus species influence our acetylcholine, which is important for relaxation response, and GABA. 

The nervous system pathways of the gut-brain connection, on the other hand,  primarily exist through the vagus nerve. The vagus nerve originates from the brainstem; it’s the 10th cranial nerve, and it’s actually a pair of nerves. It innervates muscles of the face, throat, heart, respiration, digestion, and our entire elimination track. It is one of the most important nerves of our digestive system. Therefore, we are influencing this gut-to-brain connection when we are either stimulating the gut from a viscera and/or probiotics or vagus nerve stimulation exercises such as breathing. 

It is imperative that we begin to look more closely at these powerful connections and that we look beyond the genetic and environmental components to see why someone may be experiencing anxiety and depression or other mental health issues. Things such as leaky gut, SIBO (small intestinal bacterial overgrowth), systemic inflammation, inflammatory foods, and the standard American diet will undoubtedly influence these neurotransmitters and the vagus nerve. This attributes to changes in our serotonin, dopamine, and GABA levels, thereby impacting our mood and behavior. 

What can you do about it? Find a functional medicine provider to help you navigate the physical causes of anxiety and depression. You could also start with testing: leaky gut, SIBO, stool testing to look at your microbiome. 

You can also start by making small changes. Focus on eating an anti-inflammatory diet, optimizing your sleep, and working on stress reduction connections.

Reach out for a 15-minute FREE discovery session to see how we can help you on your journey.

For more content, make sure to subscribe to our YouTube channel here.

Other things that may interest you:

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How to Map Your Own Nervous System: The Polyvagal Theory

With anxiety, depression and stress on the climb, have you ever wondered how you can understand your reactions to life’s challenges and stressors? Or maybe you wondered how you can become more resilient? Did you know that you can map your own nervous system? This is such a powerful tool that can help you shift the state of your nervous system to help you feel more mindful, grounded, and joyful during the day, and more importantly during your life. Before we discuss how to map your nervous system, let’s break down the autonomic nervous system a bit more.

The terms “fight or flight” and “rest and digest” are typically what we refer to when discussing this autonomic nervous system. However, there are three different aspects of the autonomic nervous system referred to as the polyvagal theory, developed by Dr. Stephen Porges. The vagus nerve, referred to as the wandering nerve in Latin, is one of the longest nerves that originates in the brainstem and innervates the muscles of the throat, circulation, respiration, digestion and elimination. The vagus nerve is the major constituent of the parasympathetic nervous system and 80 percent of it’s nerve fibers are sensory, which means the feedback is critical for the body’s homeostasis. This amazing vagus nerve is constantly conveying information back to our brain. For example, when we take slow deep breaths, we are stimulating the vagus nerve. This will cause the release of a neurotransmitter called acetylcholine, which signals back to the brain to create this relaxation response. Pretty amazing, wouldn’t you say?

When we are in this stressed state or potentially anxious state, then we cannot be curious, or be empathetic at the same time. In addition to not being able to be empathetic or curious, we are also not able to bring the prefrontal cortex, the part of the brain responsible for executive function,  communicating, guiding, and coordinating the functions of the different parts of the brain, back online. This essentially means that we are not able to regulate our attention and focus. Sound familiar?

Three nervous system states

  1. First, our “fight and flight” response is our survival strategy, a response from the sympathetic nervous system. If you were going to run from tiger, for example, you want this response to save your life. When we have a fight response, we can have anger, rage, irritation, and frustration. If we are having a flight response, we can have anxiety, worry, fear, and panic. Physiologically, our blood pressure, heart rate, and adrenaline increase and it decreases digestion, pain threshold, and immune responses.
  2. Second, we have a “freeze” state, our dorsal vagal state, which is our most primitive pattern, and this is also referred to as our emergency state. This means that we are completely shut down, we can feel hopeless and feel like there’s no way out. We tend to feel depressed, conserve energy, dissociate, feel overwhelmed, and feel like we can’t move forward. Physiologically, our fuel storage and insulin activity increases and our pain thresholds increase.
  3. Lastly, our “social engagement” state is a response of the parasympathetic system, also known as a ventral vagal state. It is our state of safety and homeostasis. If we are in our ventral vagal state, we are grounded, mindful, joyful, curious, empathetic, and compassionate. This is the state of social engagement, where we are connected to ourselves and the world. Physiologically, digestion, resistance to infection, circulation, immune responses, and our ability to connect is improved.

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polyvygal chart
Adapted by Ruby Jo Walker with permission

As humans, we have and will continue to experience all of these states. We may be in a joyful, mindful state and then all of a sudden due to a trigger, be in a really frustrated, possibly angry state, worried about what may happen to then feeling completely shut down. This is human experience. We are going to naturally shift through the states.

However, when we stay in this fight or flight or this shut down/freeze state, that is when we begin to have significant physiological effects and also mental/emotional effects. As I mentioned earlier, this could be an emergency state. This can also be a suicidal state, if we are in this shut down mode for too long. If we are in a fight or flight state, we can have constant activation of our stress pathway, also known as the HPA axis, and we can really impact our stress hormones, sex hormones, our thyroid, etc. This stress will have significant inflammation effects on the body as well. All of these states can have considerable effect on our overall health, positive or negative, of course. Also, you can not get well if you are not in your “safe” state. No treatment intervention or professional will help you if you are not safe. This is why it’s really important to identify the states for each of you.

How can you map your nervous system? According to Deb Dana, there is a simple and effective approach in her book, the Polyvagal Theory in Therapy.

  1. Identify each state for you.

The first step is to think of one word that defines each one of these states for you. For example, if you are in your ventral vagal state, this is also called the rest and digest state, you could say that you feel happy, content, joyful. etc.

When you are in your fight or flight state you could use the words worried, stressed, overwhelmed, etc.

In the freeze state you could use the words shut down, numb, hopeless, etc.

The first step is identifying the word that you correlate with each of those three states. This is really important because then you’re able to recognize which state you are in and identify with it quickly. This will allow you to really tune into your body and understand how you feel in that state, so you can help yourself get out of it.

2. Identify your triggers and glimmers.

You’ll want to identify triggers for your fight/flight state as well as your freeze state. These could be things like a fight with your boss, an argument with your spouse, a death of a loved one, if someone cuts you off while driving, etc. It is whatever things that cause you to feel stressed. You want to eventually have at least one trigger, if not many, written down for each of those states.

Glimmers are the things that bring you to that optimal nervous system state. It could be something as simple as petting a dog or something bigger like going on a vacation.

For more on Deb Dana’s work and her Polyvagal resources visit: www.rhythmofregulation.com.

Summary

Once you can identify what those states are for you, then you can recognize what your triggers and glimmers are for that state. You can really begin to make a profound difference in your nervous system state. You can take ownership of what’s happening to your body, you can tune in to what’s happening, and know how to regulate your emotions and your responses to stress. Ultimately, this is how we can begin to develop resilience. This means being able to have respond appropriately to life’s challenges, go to that fight or flight state for a short period, and then return back to your state of social engagement. That should happen a few times a year not multiple times a day, or every day for that matter. To truly enjoy life, returning to your state of safety where you are mindful, grounded, and joyful, is a practice. It can start with mapping your own nervous system.  

If you need help on your journey, please reach out!

For more content, make sure to subscribe to my YouTube channel here.

Other things that may interest you:

How to test your vagus nerve

How to improve your vagal tone

References:

Dana, D., & Porges, S. W. (2018). The polyvagal theory in therapy: Engaging the rhythm of regulation. W.W. Norton & Company.

Porges, S. W., Porges, S. W., & Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. First Edition ; the pocket guide to the polyvagal theory: The transformative power of feeling safe. first edition. W.W. Norton & Company.

ROSENBERG, S. T. A. N. L. E. Y. (2019). Accessing the healing power of the vagus nerve: Self-exercises for anxiety, depression, trauma, … and autism. READHOWYOUWANT COM LTD.

The truth about your thyroid

Are you a person that sets a New Year’s resolution every year, but doesn’t quite follow through with it? Maybe you know a lot of friends and family members that set goals, but by the end of the year, you ask them if they’ve done them

Did you know that one in seven adults is diagnosed with an underactive thyroid and 60% of the people with a thyroid condition are unaware that they even have an issue? Hashimotos thyroiditis is an autoimmune disease and affects 1-2 % of the population.  It is also more common in women than in men. It is really important to understand the common signs and symptoms, risk factors, proper testing, why do you get thyroid issues, and why is it so prevalent?

The thyroid is a butterfly-shaped gland that sits underneath the Adam’s apple. It is important for just about every organ system in our body. It secretes two hormones, T3 (Triodothyronine)and T4 (Thyroxine) and the thyroid impacts everything such as body temperature, metabolism, growth and development, brain development, among many other important essential functions in our body.

What are some things that can happen when the thyroid goes awry? The ten most common symptoms of an underactive thyroid are:

  1. Dry skin and hair
  2. Weight gain
  3. Fatigue
  4. Hair loss
  5. Menstrual irregularities
  6. Edema
  7. Muscle/joint aches
  8. Constipation
  9. Depression
  10. Cold intolerance

What are the things that disrupt the thyroid?

1. Stress

When we think about the hierarchy of how our thyroid might be affected, number one is always the adrenals. So when we have chronic activation of our stress pathway that means that we are chronically releasing cortisol. Cortisol negatively impacts our thyroid function. Our adrenals impact our thyroid which then in turn can impact our sex hormones. If we want to think about reverse engineering why you may have gotten a thyroid condition or how we would want to address the root cause, it’s important to always include stress management as part of the equation.

2. Toxins, infections, radiation, medications

Other things that will impact the conversion of T4 to T3 are things like infections, radiation, medications, trauma, and toxins. Examples of toxins are things like herbicides, pesticides, cleaning chemicals, and plastic water bottles.  Take the Toxic Exposure Questionnaire HERE. Medications such as Lithium, used to treat bipolar disorder, various cancer drugs, and Amiodarone, used to make the heart beat more regularly, can contribute to hypothyroidism.

3. Nutrient deficiencies

Some of our key nutrient deficiencies that will drive thyroid dysfunction because the thyroid needs these things for proper conversion are ferritin (iron), vitamin D, Vitamin A selenium, zinc, and iodine. These are all key players in making sure that we are identifying the root cause of the thyroid dysfunction and also treating it appropriately.

Testing

Now that you know the common symptoms and causes, let’s look at testing. As it relates to testing, the most common lab value that is tested is TSH, the thyroid-stimulating hormone. This is a reflection of the pituitary gland, the master gland, which is what secretes this particular hormone. When thyroid levels are low in the body. The pituitary gland will make even more TSH.  This can be totally normal and you can still have thyroid dysfunction. So, it is necessary, and critical, to have a full thyroid panel if you are suspecting symptoms. I would look at the patient’s history, clinical presentation, risk factors, and then determine if thyroid testing is appropriate. But, you need a full panel. That would include your TSH, Free T3, Free T4, total T3, reverse T3, TPO antibodies, and thyroglobulin antibodies. It is important to have all of those to get a full picture of what’s happening and you can look at specific ratios.

If you’ve been dealing with any of these issues please make sure to reach out so that we can help guide you on the right path.  Recognize that hormone replacement is appropriate, in many cases, and it’s just a matter of finding the root cause so that you’re not just simply putting a Band-Aid on what’s happening. That’s why it’s really necessary to figure out what nutrient deficiencies you may have and what potential toxins you have been exposed that are contributing to your condition. You want to make sure that you continue to work towards finding the underlying causes of your thyroid condition, so that you can continue to feel your best, and living the life that you deserve.

If you’d like to schedule a free 15 minute virtual discovery session, please email drarianne@themovementparadigm.com or text 302-373-2394 to schdule. We’d love to help you get healthy again!

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4 REASONS YOU SHOULD RECONSIDER NSAIDS

Do you have arthritis and you’ve been told by your physician that you should be taking some kind of anti-inflammatory and/or pain medications? You’ve maybe settled on Ibuprofen, or perhaps you have tried some prescription medications. Well, let’s talk about why we may want to reconsider.

Let’s start by saying that osteoarthritis is an inflammatory condition. It is important to recognize all the potentially inflammatory triggers that could be impacting your pain and function: food, bugs, toxins, trauma (both physical and emotional), and hormone dysfunction. Let’s not forget the movement compensations over many years that are also contributing to your painful patterns. It is not simply that you have poor genetics, or you played football when you’re younger, or you hurt your knee many years ago. Those may play into it but they are definitely not the only driver and you do not need to be debilitated by your pain and function. There are many negative side effects of NSAIDs.

1. Impacts the GI System

It can significantly impact your GI system. It can affect the lining of the GI system, even in the stomach, and can contribute to GI bleeds. Now let’s remember that 70 percent of your immune system is in your gut. If you are negatively impacting your gut lining by taking NSAIDs regularly, then you are impacting your ability to regulate inflammation. Remember, osteoarthritis is inflammatory.

2. Linked to Heart Issues

NSAIDs have been linked to more heart attacks, strokes, and other heart-related conditions.

3. Affects Kidneys

It can impact your kidneys and the blood flow to the kidneys.

4. Decreases Pain Threshold

Your pain threshold is lower. So, what may have just been a little bit of pain, such as a one or two out of 10 is now a five or six. This is because you cannot manage or process pain as you could before with chronic NSAID use.

This goes without saying but physical therapists are the best way to improve your overall function, decrease pain, and help you to do exactly what you want to do. Please reach out to us we would love to help you. Also focusing on things like breathing, yoga, meditation, all of the things have been shown to help with being able to manage pain more effectively.

I know that you think I might suggest ice or heat, but we’re going to ditch those. Neither one of them is going to have a positive or therapeutic impact on your arthritis. It may feel good, but it is not doing anything to help. When you’re using ice it’s decreasing blood flow to the area creating vasoconstriction, so it does not decrease inflammation despite what people think. Also, heat can potentially bring a little bit of blood flow to the area, but it’s such superficial heat that it’s very minimal. Although it might feel good once again it is not necessarily doing anything to improve your function. You want to try to move as much as possible because that has been shown over and over again through research that is the most effective treatment for arthritis.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule a FREE 15 minute virtual consultation.

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WHY DO YOU HAVE CRAVINGS | 4 Reasons

Did you ever wonder why you get cravings and why these cravings can be so overpowering they prevent you from sticking to your nutrition plan? There are four key reasons for cravings.

1. Dopamine response

You may have heard someone say they’re addicted to sugar or you may even be addicted to sugar. Sugar can cause a dopamine response, just like it can with things like alcohol, drugs, or cigarettes. This can cause a neurochemical and biochemical response in the body, therefore attributing to cravings. Think of it as a feed-forward mechanism.

2. Gut bacteria

We have a trillion different bacteria in our gut that all like different things like fiber, carbohydrates, and fat. When we don’t give them what they want they get pissed off. These specific bacteria are, in essence, seeking out certain foods so it’s important that we have a diverse healthy diet filled with lots of antioxidants and phytonutrients. If we feed it with exactly what it needs and wants, we won’t have cravings for other things, perhaps like carbohydrates, salt, or sugar.

3. Habits

You may go hours and hours without eating and without checking in with your body, and then all of a sudden, you are starving. This is a perfect example of how your habits and not being internally aware of what you need can attribute to your poor eating habits and choices. This will impact the cravings that you have for sugar, carbohydrates, and energy-rich foods that are giving you a quick burst of energy because you have let the tank stay empty way too long.

4. Blood sugar

This is really imperative in making sure that you are decreasing cravings. Let’s start with the basics. Every four to six hours you should be eating unless you are hungry. Now there are some exceptions if you are doing intermittent fasting. If there is already some existing blood sugar dysregulation, that would mean that you probably have to eat a little bit sooner than that, but ultimately that is our goal. Now to do that, we have to have a balance of nutrients; protein, healthy fat, and a fiber source. If we’re getting these balanced meals every four to six hours, then we should be able to keep our blood sugar stabilized. If you happen to just wake up, eat a bunch of sugar and carbohydrates such as oatmeal with honey and blueberries, your blood sugar is going to go way up, and then crash down. Then, you will crave carbohydrates. So, make sure you are consistently incorporating protein, fat, and a fiber source in each of your meals to optimize your blood sugar control and prevent cravings.

In essence, being able to regulate cravings is within your control 100 percent. There are lots of ways to address it. Even if you have some preexisting health conditions, like insulin resistance, dysregulation of your blood sugars, etc.; this could impact your cravings. However, try to work on these key fundamental things so that you can decrease your cravings and ultimately feel your best.

Reach out for a 15-minute FREE discovery session to see how we can help you on your journey.

Other things that may interest you:

Chew Your Food To Heal Your Gut

MINDFUL EATING 101 | Having a healthy relationship with food

12 Immune-Boosting Foods