Are you experiencing pain that just keeps moving from one body part to another? Maybe you’re feeling some puffiness under your eyes, swollen lymph nodes, or even swollen ankles. Or perhaps you keep getting sick; you keep catching anything that comes your way. Well, today, we’re going to dive into five different potential inflammatory triggers that you could be experiencing.
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What you need to know about inflammation
Did you know that 75 to 90% of all chronic diseases are now associated with excessive or persistent inflammation?
If you get an ankle sprain and roll your ankle, you’re going to have a normal inflammatory response. That’s typically going to be within the first four to five days. You’ll have some swelling, some pain, and white blood cells coming to the area. That is exactly what our immune system is supposed to do.
Now, excessive or persistent inflammation occurs when acute inflammation becomes chronic, or we lose our tolerance. This is when it feels like when one thing resolves, there’s another and another; it almost feels like bad luck. This is typically associated with chronic or systemic inflammation.
Now, let’s dive into five potential inflammatory triggers. Although it is not an extensive list, it can help to identify sources of inflammation.
Food is medicine. When thinking about food from a nutrient repletion standpoint and how nutrients affect every reaction in our body, not having enough nutrients can cause inflammation. We can also have potentially inflammatory foods, anything from a food allergy or food intolerance to food sensitivity. The foods we consume regularly could perpetuate or contribute to inflammation.
This can include Lyme disease or parasites, for example. If you’re traveling outside the country, have a dog, or live in certain parts of the world can all increase your risk for a parasitic infection. I do stool tests regularly, and while I don’t often see parasites, when they do show up, it’s something that needs addressing.
We can have internal toxins and external toxins. In our world, we are exposed to toxins all the time—plastics, chemicals in cleaning products, facial products, hair products, and so much more. But, we can also be exposed to things like mold, for example. We can also have an infection related to an internal toxin, which can be a viral or bacterial infection.
This can be emotional trauma, physical trauma, ongoing current stress, or trauma that we’ve experienced as a child. All of this can perpetuate an inflammatory cycle. Stress changes the colonization of bacteria in our gut. Our gut comprises 70% of our immune system, so over time, that can contribute to an inflammatory response.
Hormonal imbalances such as thyroid issues, high estrogen (an estrogen-dominant state), low testosterone, low progesterone, and insulin resistance can all attribute to increased inflammation.
When we consider all these potential categories of triggers (though not exhaustive), it helps us get an idea of what could be happening in our bodies. When you have more of these present, there is a greater chance, of course, that you may have a more pronounced inflammatory response.
When you’re starting to explore what might be an issue for you, these are some things to consider from an overall lifestyle perspective to see how you can begin to heal your body. Know that no matter what comes up in any of those categories, there are solutions for it. You can change your diet and influence your hormones through what you’re eating, how you’re sleeping, and how you’re managing your stress levels. You can address past traumas, treat infections, and address parasites. So, no matter what, you have the ability to identify, address, and heal your body.
If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement.
If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.
If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.
Liu YZ, Wang YX, Jiang CL. Inflammation: the common pathway of stress-related diseases. Front Hum Neurosci. 2017;11:316. doi:10.3389/fnhum.2017.00316
Are you experiencing chronic pain? Perhaps you’ve been to pain management doctors or health professionals, and you can’t seem to resolve this chronic pain that is deeply affecting the quality of your life.
We have seen so many people come into our clinic with chronic pain, and I think that it’s important for you to understand if you are experiencing this — how your gut plays such an important role in not only why pain is happening but how to improve it. So today, we’re going to take a deep dive into talking about chronic pain and gut health and pain-free strategies for your life.
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Understanding chronic pain
Chronic pain is technically defined as pain lasting over 3 to 6 months. Now, if we have acute pain, let’s say, for example, an ankle sprain. You step off a curb and roll your ankle, and you experience an acute response, which is your natural defense and repair mechanism. White blood cells rush to the area, and there is increased blood flow. This results in swelling, pain, and possibly redness.
This is a normal response, precisely what our system is supposed to do. However, in the case of chronic pain, there is no obvious tissue damage at this point. For instance, with an ankle sprain, you would typically have damaged the ligament in the ankle. In that case, there was actual tissue damage that occurred. When we experience chronic pain, there is no actual tissue damage. Nevertheless, our brain continues to perceive this pain. It keeps telling us that there’s still pain and that something needs to be resolved.
We can experience a variety of chronic pain conditions. For instance, arthritis, including osteoarthritis, psoriatic arthritis, and rheumatoid arthritis, can lead to ongoing inflammation, resulting in chronic pain. The keyword here is inflammation. Whether it’s autoimmune in nature or osteoarthritis, it involves inflammation. It’s essential to recognize the role of inflammation in chronic pain.
Another example is fibromyalgia, which can cause widespread musculoskeletal pain, along with issues like sleep disorders, memory problems, and mood disorders.
Additionally, we can have conditions like allodynia, where there is an increased sensitivity to pain. Think of this as hypersensitivity; for example, when something lightly touches your skin, it shouldn’t theoretically cause pain, but it can trigger an exaggerated response from the nervous system.
In essence, when considering pain, we should focus on how our nervous system processes it. As I mentioned, we have acute pain and chronic pain. Chronic pain is unique because it involves sensitization of the nervous system, which continues to perceive pain even after the tissues have healed.
Gut’s role in pain
Now, let’s discuss the role of the gut in pain. As I mentioned earlier, inflammation is closely tied to our natural defense and repair mechanism, which is crucial for maintaining our overall well-being. Our immune system is performing the necessary functions.
Consider the gut and the microbiome, where we have over 400 million different bacteria residing. These bacteria play protective roles in our immune health and immune modulation. They also contribute to the synthesis of neurotransmitters and play a vital role in digestion and nutrient metabolism. Moreover, they affect the effectiveness of therapeutics, medications, supplements, and various other bodily functions.
It’s worth noting that the gut comprises 70% of our immune system, thanks to the gut-associated lymphoid tissue (GALT). This specific lymphoid tissue has a profound impact on our entire immune system, making it incredibly powerful.
If we have any type of gut dysregulation, such as dysbiosis (an imbalance of bacteria), SIBO (small intestinal bacterial overgrowth), leaky gut, i.e., intestinal permeability, parasites, or poor digestion, this can lead to a whole host of problems, pain being one of them! If we have poor intestinal health, for example, we may not be absorbing our nutrients properly. This can lead to micronutrient deficiencies and even macronutrient deficiencies, and so on. Therefore, the gut plays a massive role in chronic pain. In every patient I’ve ever worked with who has chronic pain and inflammation, we consistently see, time and time again, with stool tests, that the gut plays a huge role in their pain.
When you’re really trying to uncover some of the underlying causes of your chronic pain, you do want to look at specific testing. This could include stool testing and examining specific inflammatory markers, such as high-sensitivity C-reactive protein, homocysteine, and sedimentation rate. There are really specific things that we can look at to get a better picture of this chronic pain and inflammatory cycle. Once you’ve done that and have more information, you can also explore things like a micronutrient panel to understand where you or someone you love might be deficient.
Pain management strategies you can use
Here are some pain relief strategies you can use by addressing your gut.
1. Address your nutrient intake
This seems the most obvious, but addressing your nutrient intake is just the beginning. Are you eating a diet that is whole foods and high in fiber to enhance the diversity of your microbiome? Having a diverse and fiber-rich diet can be one of the most helpful things for your microbiome. You can also focus on consuming different colors and nutrients. We often say, “Eat a rainbow,” and that’s not just art; it’s also science. Eating a variety of colors provides you with nutrients, phytonutrients, and antioxidants that can help mitigate oxidative stress, which, in turn, helps reduce ongoing inflammation that might be contributing to your chronic pain.
Herbs and spices can be powerful additions to your diet. Consider incorporating items like turmeric, ginger, cloves, and rosemary. You can either add them to your meals or take them in supplement form. Depending on what you discover from potential stool tests or a more in-depth examination, you may want to consider a specific gut protocol to address any underlying infections, dysbiosis, or inflammation that may be occurring in the gut.
2. Consuming essential rich fatty acids
Omega-3s, mainly found in fatty fish like salmon and mackerel, play a significant role in healing, not only in reducing inflammation but also in supporting membrane health and mitochondrial function.
You should approach movement from a graded perspective, meaning that doing too much too soon can set you back. Movement can positively impact our digestive system, nervous system, and mitochondria, making it one of the most powerful ways to influence chronic pain. However, it must be purposeful and gradual. For example, if you’re starting to walk, don’t jump into walking for an hour. Begin with 5 to 10 minutes and gradually increase the duration as you gain confidence, feel good, and allow your tissues to adapt to the new stressor.
4. Nervous system
Lastly, let’s not forget about your nervous system. There are various ways to address your nervous system, such as through walking, hugging a friend, participating in yoga classes, or engaging in movement. Understanding chronic pain and how to address it definitely involves addressing the nervous system. If you have a history of trauma, you can check out my recent blog on that, as it’s also an important factor to consider. When dealing with ongoing stressors, it’s not necessarily about eliminating stress but rather learning how to navigate through stress. Addressing your nervous system is a top priority when it comes to healing your pain.
I hope you can appreciate the significant role of your gut health in your chronic pain. It’s important to understand that you can take actionable steps to alleviate your pain. Yes, it might be challenging, and yes, it’s a journey, but there are things you can do to initiate the process.
Even if you can’t perform stool testing or any testing, start with some of the steps I mentioned about optimizing your nutrition and movement, nurturing your nervous system, and improving your sleep. These actions can truly begin to transform your gut microbiome, restore your body’s balance (homeostasis), and kickstart your journey toward healing from your pain.
If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.
If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.
Are you experiencing ongoing health issues that just can’t seem to be resolved—autoimmune disease, chronic gut issues, maybe things like neurodegenerative disease? Maybe you’ve experienced trauma as a child or as an adult, and you know that it might be affecting your body physically, but you’re just not sure how?
In this blog, we’re going to talk about the biology of trauma—how trauma can affect our physiology.
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Why understanding the biology of trauma is important
I’m interested in trauma because I have experienced a fair amount of trauma in my life, just like so many of us have. One of the things that I’ve learned, however, is how movement has healed my body. Understanding the science of why movement is so powerful in healing and being able to discharge energy is so important. Also, understanding how, without addressing repressed and suppressed emotions and trauma, it can result in physical issues, such as cancer and other chronic health conditions.
The Polyvagal Theory and how it relates to trauma
I think it’s always helpful to start with the Polyvagal Theory. This theory is by Dr. Steven Porges, and it really gives us a great visual representation of our nervous system.
Ventral vagal state (social engagement/safety)
As we break down the three aspects of our responses to our nervous system, let’s start with the state of social engagement. I like to refer to that as our state of safety, our state of connection, and our ability to relate. This is where we can connect to ourselves, connect to the greater world, and be compassionate, grounded, and mindful. From a physiological standpoint, this is where we’re able to rest and digest and have optimal immunity, mobility, and digestion in our gut.
Sympathetic state (mobilization/activation)
When we think about our fight or flight response, which many of us are familiar with, we consider it as our survival mechanism. In the fight or flight state, we’re primed to survive. Blood rushes to our extremities, our pupils dilate, and our blood pressure and heart rate elevate. We’re preparing to either fight or flee to ensure our survival.
Dorsal vagal state (immobilization/collapse/emergency)
Then, there’s our freeze state, also referred to as the dorsal vagal state, while the state of social engagement is known as the ventral vagal state.
In this freeze state, we can become overwhelmed, disconnected, and even experience shutdown or suicidal thoughts. From a physiological standpoint, you can think of it as our emergency state. Our body doesn’t know what else to do and simply can’t continue. This is where trauma comes into play.
When we’re in a fight or flight state, we activate the HPA axis, our hypothalamic-pituitary-adrenal axis, which is our body’s stress pathway. This is when cortisol and adrenaline are released, and it’s meant to protect us. It’s not inherently a bad state, as we often think. However, if this state persists for an extended period, with continuous stressors, we reach a point where we just can’t go on anymore.
When we haven’t dealt with these things, we can’t even process them. Additionally, consider that when we don’t have enough in the tank to keep going—not enough nutrients due to the damage caused by constant cortisol and adrenaline release—we become depleted. In either of these two cases, we move into a freeze state, which is our dorsal vagal response, our emergency state. This is when physical issues start to manifest.
In this state, we might receive a new diagnosis of an autoimmune disease. We might begin to experience dysautonomia, a dysregulation of our nervous system, which includes heart rate fluctuations such as bradycardia (low heart rate) or tachycardia (high heart rate). We could also experience symptoms like dizziness and blood pressure dysregulation.
Additionally, we could develop conditions like cancer or persistent gut issues that we keep trying to treat but just can’t seem to get better. Often, this is where the biology of trauma begins to reveal itself. When trauma hasn’t been addressed or discharged, it leads to physiological changes that ultimately alter our biology. These changes affect how our physical being copes with life’s stressors and continue to function.
The role of fascia in trauma response
Additionally, we also need to consider the fascial aspect of our physical response to trauma. When we’ve experienced any kind of trauma, it can look very different for each person, as it’s filtered through our own unique lenses, including our belief systems, values, and biases. Two individuals exposed to the same event might have entirely different responses due to these factors.
Regarding fascia, think of it as our three-dimensional network surrounding our organs and muscles, acting like the glue that holds everything together and serving as our force transmission system. However, when we have patterns of trauma, whether physical or emotional, it can ultimately impact all the information traveling to the brain. In our fascia, we have more interoceptors than proprioceptors. Interoceptors are the receptors responsible for providing us with internal awareness of self, like hunger, pain, heart rate, and breathing rate.
So, information from our internal environment is constantly signaling to the brain. These cues are consistently directed to the insular cortex of the brain, which is another major factor in how we hold these patterns in our body.
To illustrate, consider if you’ve ever had a scar, whether it’s from a c-section, thyroid tracheotomy, or any other type of scar on your body. A scar is essentially fascia with collagen fibers that typically have a certain arrangement but become cross-linked, making the tissue strong but less elastic. When we begin to address these scars, we often experience emotional releases. This is because a scar is connected to many things, including our physical tissue and the traumatic events related to surgery, falls, or injuries.
Working on a scar can lead to significant emotional releases, shedding light on how our fascia and tissue influence our emotions. By considering all this information, there is a path to healing your body both physically and emotionally.
How you can heal your body
So, how can you heal your body?
1. Address your health conditions
First, you want to address your health conditions. This might sound counterintuitive, as you may have expected me to say to address the trauma first. However, when your body is simply unable to cope any longer and you’re completely depleted, addressing these physical issues becomes crucial.
This depletion can manifest as nutrient deficiencies, such as magnesium and zinc, especially when you’re under significant stress, which depletes these essential nutrients needed for overall function. You also need to address physical issues like gut problems, including parasites, SIBO, or leaky gut. If you’re dealing with mitochondrial issues leading to chronic fatigue, chronic pain, and similar problems, these must be addressed as well.
Addressing these physical issues allows your body to start processing some of the emotions and provides the opportunity for your body to feel safe again. In the state of social engagement, we need to feel safe and connected. Unresolved past traumas that haven’t been processed leave us feeling unsafe as if we’re in a constant emergency state. Therefore, it’s important to address physical issues to kickstart the journey of healing from trauma.
2. Bottom-up approach
We often think about dealing with our trauma and emotions, in general, from a cognitive perspective. We try to rationalize and talk ourselves out of feeling a certain way in various circumstances, which can be quite challenging. When we consider a bottom-up approach, we focus on somatics, which essentially means movement.
Somatic practices involve utilizing the body to process and discharge emotional energy. One key aspect is working with the fascial tissue. It’s important to move the body in a safe way, allowing ourselves to release and process this energy literally. Various practices can help on this journey, such as somatic experiencing and Dance Movement therapy, which is considered one of the original somatic practices. The core idea in somatics is a movement-based approach.
For example, you can try a simple exercise like the butterfly hug. Bring your arms over your chest, interlace your fingers, and let your hands rest gently on your chest. Just this act can bring comfort, soothe your feelings, and make you feel safe and supported. Begin to alternate and create a slight vibration in your body, providing sensory information and allowing your body to settle in.
It’s important to stay in the exercise until you genuinely feel a response. Often, we cut such practices too short. Don’t rush it. Allow yourself the gift of time to feel comforted and safe. Whether that takes 1 minute, 3 minutes, or 5 minutes, it’s okay.
3. Integrate everything together
Third, it’s essential to integrate everything together because we must ensure that we’re addressing the physical issues comprehensively. We can’t simply attribute a physical health condition solely to trauma. Instead, we need to examine the physical condition in isolation and make sure we’re managing all aspects of it. This includes treating symptoms and addressing the underlying causes while simultaneously working on the journey of learning to regulate your nervous system.
Understanding the power of the autonomic nervous system is crucial. You can find more information on this in my blogs and videos about the vagus nerve. There are numerous ways to examine how our nervous system functions and regulates our autonomic functions, which encompass everything from our breathing and heart rate to digestion and swallowing. When we can address all these aspects, we create a more comprehensive approach to healing.
We learn how to regulate our nervous system throughout the day, enabling us to return to a resilient zone. This allows us to navigate any stressors that come our way, whether they’re flying at us rapidly or occasionally. However, it takes time, practice, and a deep understanding of your nervous system.
When you truly understand your nervous system, you realize that you have significant control over it, and you gain the power to choose what to do, when to do it, and how to do it for yourself. There’s no one-size-fits-all solution for everyone. In my online vagus nerve course and somatic course, I provide various exercises, but you have to find what resonates with you personally.
By addressing this through a movement-based approach, taking care of physical issues, and understanding the connection between your physical health and trauma, we can truly help you heal your body and live your best, thriving life.
Are you wondering why you’re working so hard at the gym but you’re not getting the results that you want? Did you ever think that you may be undereating and how that is sabotaging your health?
Today, we will talk about four ways you could be sabotaging your health and fitness goals by not eating enough.
I see patients day in and day out, and I look at their nutrient intake and see that so often, people aren’t eating enough to fuel their bodies. They’re not eating enough macronutrients for energy; they’re not eating enough micronutrients for overall health and well-being. This can be a big factor for improving your performance in your fitness or life or sport and your overall health.
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4 ways you could be sabotaging your health (by not eating enough)
1. You need enough calories to meet your metabolic rate
When considering our resting basal metabolic rate, think of it as the energy required for basic bodily functions such as digestion, excretion, breathing, and blood circulation. For most people, this amounts to a minimum of 1200 calories per day, factoring in age, gender, and activity level. Prolonged periods of calorie deficit or restrictive eating can cause your basal metabolic rate—essential for survival—to decrease. Ideally, we want our metabolism to improve over time, especially through exercise, so that we can consume more calories, including carbohydrates.
Continuing in a chronic diet cycle, whether intentional or unintentional and obsessively focusing on restrictive eating can unfortunately lower our set point, leading to inadequate fueling and hindering any changes in body composition.
2. Your brain and your body need energy to thrive
Every cell in your body requires energy. When discussing metabolism, we’re referring to mitochondria, the powerhouse of our cells, and much more. We should consider consuming nutrients as fuel to truly optimize every aspect of our well-being, including immune system function, gut regulation, hormone balance, nervous system health, and providing glucose for our brain’s energy needs.
If we deprive ourselves of carbohydrates, for instance, we can expect to experience symptoms such as brain fog, memory issues, and difficulty concentrating.
3. You’re not getting the results that you want in the gym
I see this over and over again, and it not only impacts your metabolic rate, as we discussed earlier, but it is often associated with inadequate protein intake. Muscle protein synthesis requires an optimal amount of protein. This typically means around 30 to 40 grams of amino acids per meal, ideally approaching one gram of protein per pound of body weight as a general recommendation. Of course, this can vary based on your starting point and the type of physical activity you engage in. Instead of merely aiming for survival, as the current Recommended Dietary Allowance (RDA) suggests, we should focus on protein to promote thriving.
To truly build muscle, you need to be in a calorie surplus, not a deficit. Achieving this may take time, but if we genuinely want to alter our body composition, particularly when it comes to weight training and increasing muscle mass, we must prioritize providing our bodies with the necessary fuel.
4. You’re undereating or lacking in macronutrient and micronutrient content
Think of our macronutrients as our proteins, our carbs, and our fats, and our micronutrients as our vitamins and minerals.
All of these essential components are derived from the food we consume. In my approach with patients, as well as for my own well-being, I prioritize finding ways to increase nutrient intake throughout the day. It is important to replenish our bodies with what they may be lacking and ensure that we optimize all these functions before considering supplementation or medications. It’s crucial to first evaluate what our bodies require from food in terms of health and well-being before considering any other interventions.
Try to ensure that you have a healthy protein amount in every meal, a healthy fat, and a fiber source.
Second, have a variety of nutrients, focusing on diversity.
Now, if you are starting from a low caloric intake, you’ve either been intentionally chronic dieting for years and years, you’ve been yo-yo dieting, or you’re unintentionally just not eating a lot, but your weight has not changed, then reverse dieting may be necessary
In this case, you have to go very slowly. A reverse diet is where you’re increasing your calories very slowly, approximately 250 calories. Also, having a focus on some aerobic activity can help to make you more metabolically efficient. Activities such as biking can be a suitable starting point. This approach can positively impact our mitochondria, thereby influencing our metabolism.
You want to think initially of having a lower carbohydrate diet as you’re transitioning. And then, as you get more metabolically efficient, especially if you can begin to add in weight training, then you can start to slowly add more carbohydrates in.
The ultimate goal is that we don’t have to count calories. We can eat a higher calorie plan, enjoy food, and enjoy all of the nutrients that food provides us to feel our best.
Ever wondered why stress affects us the way it does? Dive into the intriguing world of the three stages of stress, where we unravel the science of your body’s HPA Axis and sympathetic nervous system activation. Discover these stages, learn how to identify them, and equip yourself with the tools to treat stress effectively.
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How Stress Affects Our Body
Let’s start by discussing how stress affects our body. Stress can be categorized as both good and bad. Good stress, known as eustress, can be related to physical exercise or the excitement of an upcoming event, for example. Eustress plays a vital role in our performance, but today, we will focus on the three stages of stress and how acute stress can transform into chronic stress, impacting our bodies.
The HPA axis, short for the hypothalamic-pituitary-adrenal axis, is the body’s stress pathway. When we encounter a psychological or physical stressor, our limbic system, the brain’s emotional center, detects a potential threat. This sets off a series of events, with signals sent from the limbic system to the pituitary gland in the brain, which, in turn, signals the hypothalamus. The hypothalamus then prompts the pituitary gland to communicate with the adrenal glands.
The adrenal glands respond by releasing cortisol. If this stress continues for an extended period, it can lead to a persistent activation of the HPA axis. It’s crucial to understand that when the HPA axis is activated, it triggers the sympathetic nervous system, putting us in a fight-or-flight mode for survival.
When the sympathetic nervous system is upregulated, or the parasympathetic nervous system is downregulated, it’s like having the gas pedal pressed down continuously. The longer the HPA axis remains activated, the more our sympathetic nervous system stays in overdrive.
In 1963, Hans Selye pioneered understanding physiological responses to stress, a concept known as General Adaptation Syndrome.
Stages of Stress
Stage 1 – Arousal
Let’s examine a typical cortisol rhythm. Around 6 a.m. to 8 a.m., we experience the highest peak of cortisol, which gradually decreases as the day progresses, particularly as bedtime approaches when melatonin takes over.
In a stage one arousal state of stress, both cortisol and DHEA levels are elevated. DHEA is a crucial hormone associated with vitality, often called the “anti-aging hormone.” Initially, this response is entirely normal, resulting in episodic increases in both hormones followed by a return to baseline. Typically, in this state, you may not experience any symptoms, but you are stimulated, and there is a rapid release of catecholamines. This is essentially a natural and expected response.
This scenario applies when we encounter episodic stress throughout our day or life. The HPA axis and sympathetic nervous system become activated temporarily, but we ultimately return to our resilient baseline state. Everything remains well within the normal range.
Stage 2 – Adaptation
Now, this is where we are adapting to a higher cortisol point. This can manifest as elevated cortisol points at various times throughout the day or even persistently high cortisol levels, particularly in the morning. It’s not uncommon to wake up at two or three o’clock in the morning due to cortisol peaking prematurely.
In this situation, cortisol remains chronically elevated while DHEA levels start to decrease. This is when you might experience stress-related symptoms such as panic attacks, anxiety, depression, or feeling both tired and wired simultaneously. Instead of winding down for sleep at night, you find yourself with the energy to keep reading, cleaning, or tackling various tasks despite feeling tired.
Stage 3 – Exhaustion
So, think of it this way: if your adrenals have been pumping out cortisol for so long, then at some point, your body’s natural homeostasis is affected. At this point, cortisol is now low, and DHEA is low.
Various things typically occur in this stage, but you are likely to experience significant chronic fatigue. You’ll also notice more depression than anxiety, although anxiety can still be a significant part of it. Low blood sugar and glucose dysregulation are common patterns here.
When looking at a cortisol graph, there will be at least two to four points that are low on the cortisol rhythm. Normally, it starts up around 6:00 a.m. and gradually decreases throughout the day. However, in this case, multiple points are low. This can lead to symptoms such as fibromyalgia, dizziness, brain fog, inflammation, allergies, and even early menopause, which is another sign of stage three stress.
Other common symptoms are cravings for salty food, dizziness, and easy bruising.
Understanding the Stage of Stress You Are In
So, as you can see, each stage is very unique in its presentation. Some individuals may present with signs of stage two or stage three, which is common. However, I believe the first step I recommend is to try to better understand where you are. Simply identifying your stage is an excellent starting point for healing your body, and knowing that you can do it is important.
Your body is designed to heal itself, so when you start providing it with the things it needs and desires, you can significantly impact your health.
Tips for Overcoming Stress
Here are a few important tips, regardless of your stage. What stage are you in right now? Simply identifying it and understanding stress a little more is a great starting point.
Tip #1 – Focus on Your Nutrition
Focus on your nutrition! Especially if you are in stage three of stress, where you’re experiencing a lot of blood sugar dysregulation and low blood sugar in general, this is an area that you can really begin to eat every three to four hours. I would not recommend fasting in this situation. Instead, concentrate on balanced meals that include protein, healthy fats, and fiber sources, and consistently consume whole foods throughout the day.
Even if you find yourself in a slight caloric surplus, it’s important to note that most people I encounter are actually in a caloric deficit, which can contribute to more stress on the body.
So, keep in mind that the focus here is on whole foods and consistently eating high-quality nutrients. This approach aligns with my next suggestion: to ensure you’re replenishing nutrients. If you’re consuming very few calories or fasting, all of these practices can deplete your body with the essential nutrients needed for a healthy nervous system and stress mitigation, making you more resilient.
Therefore, emphasizing the intake of optimal nutrients and whole meals is a crucial step in managing stress.
Tip #2 – Nervous System Regulation
If you’ve read any of my blogs, you can see lots of different examples of this, but this can start with simply moving your body. This can be any type of breath work, movement, authentic movement, somatics, and vagus nerve exercises I have provided you. It could be anything to consistently regulate your nervous system in a healthy way. What are your triggers, and what things really are fulfilling you?
Tip #3 – Optimizing Sleep
I’ve written a few blogs on sleep, but here are some ideas: First, you want to think about down-regulating your nervous system to be able to go to sleep. Have a ritual before you go to bed. Wear blue light blockers if you’re using your phone, TV, or tablet because, in this case, it’s actually signaling to the receptors in your retina that it is morning time.
When you wake up, your ritual is even more important. You want to ideally try to get morning sunlight within the first 20 minutes of waking up. If that’s not possible, you can use a SAD light. It’s not as good as the sun, but it is a good backup plan so that there’s at least something in place that will help to increase your natural cortisol in the morning, and it will also help with the evening melatonin production.
So, consider everything you can do to optimize sleep.
Tip #4 – Supplementation
With this, the biggest take-home that I want to give you here is within each stage of stress, there are many different options. This will depend on your medical history, the stage of stress you’re in, and the types of things you are sensitive to—have you tried herbs, botanicals, or adaptogens? Have you had an issue with them in the past? There are so many variables. The first step is nutraceuticals, i.e., getting the nutrients that you are not getting through food.
Beyond that, you can get more specific in looking at different adaptogens that might be appropriate for your level of stress. For example, Ashwagandha is appropriate for all three levels of stress. That may not necessarily be the right thing for you, however. You do want to check with your doctor, functional medicine provider, or dietitian to ensure it is.
There are so many things you can do to begin to pave the way for a more resilient nervous system, a healthy body, and a healthy mind.
Are you ready to embark on a transformative journey towards optimal well-being? If you’re eager to feel your absolute best, you’re in the right place! In this blog post, we’re about to unveil seven incredibly effective strategies to improve your gut and mental well-being.
From dietary advice to physical activities, consider this your comprehensive guide to achieving a healthier, happier you! So, let’s dive right in and explore the recipe for success when it comes to nurturing your gut and your mind.
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The gut-brain connection
Now, many of you have heard me speak about this before, which is how powerful the gut-brain connection really is. What we are fueling our body with, what we’re putting in day in and day out, is directly affecting our brain, thoughts, emotions, and the ability to regulate our nervous system. It is directly affecting our gut.
This beautiful relationship is something that we can optimize through some of our daily habits, our choices, and recognizing what are the things that are going to help our overall emotional, mental, and physical well-being.
7 ways to improve your gut and mental well being
1. Optimizing digestion
Consider taking three diaphragmatic breaths right before you eat. This is because when we bring blood flow to the autonomic nervous system and the digestive tract during our meals, we optimize our digestive capabilities.
If you’re multitasking, like looking at your computer, checking our phone, or while eating, this increases cortisol levels and diverts blood flow away from the digestive tract, slowing down our digestive process. So, if we can take at least three breaths before we eat, or even more, we bring ourselves to a parasympathetic state, promoting ‘rest and digest.’
In addition to that, chewing your food 20 to 30 times can significantly help with the mechanical breakdown of food. This process begins in our mouth, where our saliva releases enzymes to break down the food.
Chewing also signals the body to prepare for digestion, optimizing the production of bile, pancreatic enzymes, and hydrochloric acid. This way, we can break down the food into very fine particles before it reaches the small intestine.
2. Balancing your nervous system
There are so many ways to balance your nervous system, and if you follow any of our videos and our content, you’ll realize that there are endless possibilities. So much of it is about finding what most resonates with you. It could be anything from diaphragmatic breathing, walking, getting out into nature, doing specific vagus nerve exercises, dancing, engaging in authentic movement, or somatic movement where you can freely express your emotions. It could even be as simple as talking to a friend.
There are lots of ways to balance your nervous system, but it starts with recognizing which nervous system state you’re in. Are you in a state of safety and connection, are you in fight or flight, or are you in a freeze state? Once you can identify your current state, you can then choose what you can do to become more resilient and bring yourself back to that state of safety and connection, allowing you to better navigate life’s challenges.
3. Movement and exercise
This can actually help with the diversity in our microbiome, which can ultimately be very protective against conditions like colon cancer and gastrointestinal diseases. Making movement a priority in your life is crucial. This could mean walking, lifting, or running, but it’s important to think about exercise and movement in a specific way.
In my world, they’re a little different because we want to think about moving all day long. Our bodies crave movement, and that’s what we need for a healthy nervous system and a healthy gut. If we can view movement as a gift that we’re nourishing and appreciating, and exercise as a way to push our bodies outside of their comfort zones, taking them a bit past what they’re used to so they can adapt, change, grow, and evolve.
4. Probiotic and prebiotic-rich foods
The way to think of this is that if you are relatively healthy, without any obvious digestive issues, it’s likely easy for you to incorporate probiotic-rich foods. These include items like kefir, kimchi, sauerkraut, and foods with active live cultures, and perhaps even a probiotic supplement.
Now, if you have gut issues and you’re not sure what they are, it can be especially beneficial to consider a stool test to identify the specific issues. Many people with gut problems find that probiotics are not well tolerated, especially if there’s something going on in the small intestine like SIBO (Small Intestinal Bacterial Overgrowth). In such cases, probiotics might not be the first step to take.
However, when we think about general health and well-being, including mental health, probiotic-rich foods are great. When considering psychobiotics, which are specific strains related to mental health, lactobacillus and bifidobacterium are the two most common strains you’ll find in a probiotic supplement. These strains can be particularly beneficial for mental health, and there has been a lot of promising research on them.
Additionally, we want to think about prebiotic foods, such as bananas, garlic, and onions. These foods can be thought of as the fiber sources that probiotics feed on.
5. Anti-inflammatory foods
We should also consider factors like Omega-3s, increasing our intake through fatty fish, as well as foods like walnuts and flax seeds. Simultaneously, it might be beneficial to decrease some of our Omega-6s, which can be found in higher-fat foods, such as seed oils that are often present in packaged foods. The goal here is to optimize our intake of anti-inflammatory nutrients.
Anti-inflammatory nutrients can be thought of as Omega-3s, but also include phytonutrient-rich foods. A great way to approach this is to incorporate a variety of colorful foods into your diet. Think of all the different colors – reds, blues, yellows, etc. Each color provides different nutrients that can help support our biochemistry and promote overall health.
6. Fiber-rich environment
Fiber is incredibly important for maintaining a healthy microbiome. We should aim for at least 25 to 35 grams of fiber per day, although the specific amount can depend on your diet and individual needs. What’s crucial is obtaining fiber from various sources. In this context, diversity in fiber sources is more important than simply meeting a daily fiber goal. It’s this diversity that helps beneficial bacteria thrive in your gut.
7. Specific nutrients
To get a bit more specific about certain nutrients, we can aim for foods rich in tryptophan, which is a precursor for serotonin, often referred to as our “happiness hormone.” These foods can include items like turkey and eggs.
Additionally, we can focus on tyrosine, a precursor for dopamine, which can be found in foods like meat or almonds. It’s important to recognize that specific nutrients like these play essential roles in neurotransmitter production, including serotonin, dopamine, and GABA. Proteins serve as the building blocks for these neurotransmitters, making a protein-rich diet a crucial aspect of maintaining their balance and functionality.
The Bottom Line
These are just seven of many strategies, but I hope they give you a good sense of the various possibilities we have to optimize the relationship between the gut and the brain.
If you found this information helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement. If you’d like to learn more about how we can assist you on your journey, please don’t hesitate to reach out for a discovery session. We look forward to helping you on your path to wellness.
Ever wondered about a mineral that plays a pivotal role in over 700 different reactions within your body? Well, today, we’re unleashing the secrets of magnesium—a truly mighty mineral.
Join us on this journey as we explore its various forms, uncover the reasons behind our widespread magnesium deficiency, and, most importantly, understand why this unsung hero is so vital to your well-being. Get ready to dive into the fascinating world of magnesium and discover how it impacts your body in countless ways! Let’s get started!
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Different Forms of Magnesium
It is absolutely amazing to think that magnesium is involved in over 700 reactions in the body. Understanding the different forms allows you to appreciate the different benefits in the body.
Magnesium is available in different forms, each with its unique characteristics. The most common forms of magnesium are oxide, citrate, threonate, and glycinate. These forms will differ in absorption rate, bioavailability, and their specific role in the body.
For example, if you are having bowel irregularities and tend towards constipation, magnesium citrate is very valuable in bowel regularity. For someone experiencing constipation, I often recommend titrating up from 150 mg every three days until they are having bowel regularity.
Comparing magnesium oxide and citrate, the former may not have as strong an effect on bowels as the latter, but it can still be utilized as an antacid.
Now, let’s talk about magnesium glycinate—a real game-changer when it comes to improving sleep and enhancing overall nervous system function. It’s incredibly beneficial for many of us! And that’s not all; we also have magnesium threonate, which holds tremendous promise. The beauty of this one is that it can cross the blood-brain barrier, meaning it has the potential to positively impact brain function, cognitive health, and more. This can also be used along with glycinate and malate for migraines.
Understanding Magnesium Deficiency
One of the key reasons for this is the deficiency in our soil because of modernized farming practices over the past few decades.
In addition to this, stress is a really big factor in magnesium excretion. When we have an increase in our stress hormones, such as cortisol, we can have increased magnesium excretion through our urine. Whether that is physical stress or emotional stress, both of which can contribute to deficiencies of our electrolytes.
If, for example, you are under more stress, trying to address a specific condition, or you want to thrive, supplementation may be beneficial.
Importance of Magnesium For Your Health
Why is magnesium so important?
One of the main reasons is that it supports energy metabolism. It plays a huge role in converting food into energy. It promotes muscle relaxation, alleviates cramps, is crucial for maintaining a normal heart rhythm, and contributes to normal blood pressure and blood vessel function. It’s important for bowel regularity, and it’s also important for bone health and healthy glucose metabolism. It’s even important for immune health. So, from energy production to heart health, magnesium plays a critical role in everything that we do.
Incorporating Magnesium-Rich Foods Into Your Diet
Some of the higher sources of magnesium include nuts and seeds, spinach, oats, and barley.
With that said, you still may need to supplement, so although I named a few of the primary forms of magnesium, we want to recognize at least seven different forms of magnesium.
When looking at supplementation, we can be very specific, especially when it relates to the specific goal you want to achieve with magnesium. For those seeking an excellent magnesium supplement, I recommend trying ‘Magnesium’ by 1st Phorm, as it offers a comprehensive blend of different forms of magnesium. You can find more information and purchase it from the link I provided.
However, it’s crucial to remember that before you start any supplementation, you must consult with a healthcare professional. They can ensure that the supplement is appropriate for you based on your health history and individual needs. In the meantime, you can begin by incorporating magnesium-rich food sources into your diet.
I hope you can appreciate the profound effect that magnesium has on your body and your health. If you found this helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement. If you need assistance with your overall health, please reach out to us. We would love to help you.
Feeling sluggish and drained of energy? We’ve all been there. But what if I told you there’s a way to revitalize your body from within? Welcome to the world of the mitochondrial food plan, a game-changing approach that harnesses the incredible potential of a healthy ketogenic diet to combat mitochondrial dysfunction.
In this article, we’ll embark on a journey to uncover the secrets of this revolutionary method that can supercharge your body’s energy levels and transform your overall well-being. Get ready to say goodbye to fatigue and embrace a new lease on life!
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The Powerhouse of the Cell: Mitochondria
You may have heard in third grade that the mitochondria are the powerhouse of the cell and that couldn’t be more true. Essentially, it is providing us with 90 percent of our energy and it is affecting everything in our body—ultimately is driving how our cells are getting the energy they need to thrive.
Symptoms of Mitochondrial Dysfunction
Symtoms that can be associated with this include:
headaches and migraines
And much more!
The Role of Diet in Improving Mitochondria
Although there are a lot of ways to improve your mitochondria, especially through exercise, today’s focus will be on the role of diet and nutrition. The mitochondria food plan, as mentioned, is essentially a healthy ketogenic diet. It is based on the biochemistry of ketosis, which is the generation and accumulation of ketones from the breakdown of fat when carbohydrates are absent. Typically, this refers to consuming under 50 grams of carbohydrates a day or less.
By reducing carbohydrate intake, we can improve our mitochondrial efficiency and how we utilize different fuel sources. Ketosis can be achieved in as little as three days and has various benefits. In addition to addressing issues like chronic pain, headaches, and migraines, it can also aid in weight loss.
Components of the Mitochondria Food Plan
When it comes to the breakdown of our carbohydrates, fats, and protein, this particular diet emphasizes a higher percentage of fats, a low percentage of protein, and a very low amount of carbohydrates, ranging from under 20 to 50 grams per day.
To delve deeper into the breakdown of fats, it is important to consider the distinction between saturated fats and unsaturated fats.
Saturated fats can be found in meats and, potentially, dairy products. On the other hand, unsaturated fats can be obtained from sources such as olive oil, avocado, and walnuts, among others. It is crucial to avoid consuming trans fats, which can be found in vegetable oils, margarine, and similar products.
Measuring Ketones for a True Ketogenic Diet
One of the most important aspects of a true ketogenic diet is measuring ketones in your blood. There are several ways to test your ketones: urine, breath, and blood. The most accurate method is testing your blood.
It’s crucial to recognize that within three days of starting a true ketogenic diet, you should be in ketosis. However, various factors may prevent this from happening. One common factor is consuming too much protein, which is generally considered normal outside of a mitochondrial plan. However, on a mitochondrial plan, excessive protein intake can interfere with ketosis by triggering a process called gluconeogenesis, where protein can be converted into carbohydrates as a fuel source.
In addition to protein, consuming too many carbohydrates can also hinder achieving ketosis. Therefore, it’s important to monitor your ketone levels to ensure you are on track with your ketogenic diet.
In summary, my goal today was to give you a small taste of what a mitochondrial plan is and how it can affect you if you are experiencing some kind of mitochondrial dysfunction.
This can be such a powerful tool in your toolbox. When I typically prescribe this for someone, I suggest doing it for 30 days. This duration helps to assess how they’re feeling, ensuring ketosis and determining if this can positively influence them.
There’s a lot of great research on the ketogenic diet, especially as it relates to epilepsy and other neurodegenerative diseases. So please feel free to check those out and dive a little bit deeper into the mitochondrial plan.
Source: Institute of Functional Medicine
If this was helpful, give it a like, give it a share, and make sure to subscribe to our youtube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement. Of course, if you need help on your journey, we would love to hear from you, so please reach out, send us a message, and set up a discovery session, and we will help you on your journey.
Ever wondered what lies beneath the perplexing realm of autoimmune disease?
Today, we’re on a mission to dig deep and unravel its mysteries. So, grab your curiosity by the hand and join us as we embark on a journey to get to the root of this enigma. We’ll explore the factors driving autoimmune disease and arm you with valuable insights to safeguard your well-being. Let’s dive in!
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What you need to know about autoimmune diseases
It is estimated that since 1980, we’ve gone from 22 million cases of autoimmune disease per year to up to 47 million. So it is clearly on the rise and is something that we need to address. Our immune health is everything.
Key things that contribute to autoimmune disease
Let’s talk about key things that contribute to autoimmune disease.
1. Gut Health
One of the primary factors contributing to autoimmune disease is a condition known as leaky gut or intestinal permeability.
Leaky gut occurs when the intestinal lining, which consists of tight junctions held together by a protein called zonulin, becomes compromised. Various factors, such as toxins, dietary choices, stress, and lack of sleep, can disrupt the intestinal barrier.
When this happens, undigested food particles, toxins, and bacteria can enter the bloodstream, triggering an immune response. This heightened immune activity can lead to the development of autoimmune diseases.
Gut Bacteria Imbalance
The balance of gut bacteria, also known as the gut microbiome, plays a crucial role in our overall health and immune system function. Certain specific bacteria have been linked to autoimmune diseases.
For example, Prevotella is associated with rheumatoid arthritis (RA), Mycobacterium is associated with Crohn’s disease and RA, and Fusobacterium is associated with systemic sclerosis. These bacteria may contribute to excessive inflammation and increase the risk of developing autoimmune diseases.
2. Pollution and Smoking
Exposure to pollution and smoking can act as constant sources of toxic load on the body. Prolonged exposure to environmental pollutants and smoking can predispose individuals to autoimmune diseases.
3. Toxin Exposure
Toxins in various forms can contribute to the development of autoimmune diseases. Mold exposure, exposure to cleaning chemicals, and the use of certain skincare and cosmetic products are examples of how toxins can affect our health and potentially trigger autoimmune responses.
What you can do to prevent autoimmune disease
What are the things that you can do to prevent autoimmune disease? Just because you have a predisposition does not mean you have a genetic blueprint for life. That is the most important thing to remember, there are lots of things that are within your control.
1. Addressing Gut Dysbiosis
To prevent autoimmune diseases, it is crucial to address any gut dysbiosis. This can be achieved through a preventive approach, such as maintaining a whole-food diet with diverse fiber sources. These foods help nourish the microbiome and promote a balance of beneficial bacteria while preventing the overgrowth of harmful bacteria.
By focusing on gut health, we can establish equilibrium and homeostasis in our digestive system.
2. Limiting Toxic Exposure
Another important step is to limit toxic exposure.
Start by visiting the Environmental Working Group (EWG) website or using their app. Assess the products you currently use and gradually replace them with safer alternatives.
For instance, you can begin by scanning your shampoo and checking its toxicity level. If it’s found to be highly toxic, search for a safer option to use on a daily basis. If you suspect exposure to mold or any other harmful substances, it’s essential to seek evaluation and appropriate treatment if necessary.
3. Managing Stress and Nervous System
Managing stress and supporting your nervous system are vital in preventing autoimmune diseases. Explore vagus nerve exercises, which can help balance digestion and the body’s rest and digest responses. Achieving homeostasis in the body serves as a safeguard against various health issues.
Make time to relax and downregulate your system, whether it’s through activities like going for a walk, practicing vagus nerve exercises, or connecting with friends. Prioritize these activities and incorporate them into your schedule.
4. Consider Detoxification
In some cases, detoxification may be necessary. It’s important to note that detoxification refers to optimizing healthy pathways for eliminating toxins from the body, not just consuming green smoothies.
Options such as saunas or Epsom salt baths can support detoxification processes. However, the decision to pursue detoxification should be made in consultation with a healthcare provider, considering your specific circumstances and readiness. Without proper preparation, detoxification can lead to intense reactions.
By following these steps and being proactive about your health, you can significantly reduce the risk of developing autoimmune diseases.
Remember that while genetics may predispose you to certain conditions, you still have control over many factors contributing to your overall well-being.
The Bottom Line
In essence, there are many things you can do to mitigate the potential for autoimmune disease. The most important aspect is healing your gut. However, in order to heal your gut, you need to address several factors: movement, nervous system regulation, and optimal sleep.
It’s crucial not to overlook any of these aspects, as they all contribute to the overall healing of your body, mind, and gut, thus preventing autoimmune disease.
I hope this information has been helpful. If you found it valuable, please give it a like and share it. Don’t forget to subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement.
Are you tired of the ongoing debate about whether eggs are good or bad for your health? For years, we’ve been told that eggs are high in cholesterol, leading to a greater risk of heart disease. But recent studies have challenged this notion, suggesting that eggs may actually be a valuable addition to a healthy diet.
In this blog post, we’ll explore the health benefits of eggs, discuss how to incorporate them into your diet, and clear up some common misconceptions about this versatile food. So, if you’re ready to crack open the truth about eggs, keep reading!
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What New Research Says About Eggs
So even though the egg debate continues to persist, the most up-to-date evidence shows us that there is little to no correlation between egg consumption and cholesterol. In fact, there are so many benefits to eggs from a nutrient profile perspective, so we’re going to dive into that.
Benefits of Eggs
Eggs are versatile food that can be cooked in many ways and provide numerous health benefits. Here are some key benefits of eggs:
Eggs are a great source of protein, with about six to eight grams of protein per egg. They also contain all the essential amino acids, making them a complete protein source. Protein is essential for building and repairing tissues, and it plays a vital role in many chemical reactions in the body.
In addition to protein, eggs are a good source of healthy fats, including monounsaturated and polyunsaturated fats, as well as some saturated fat. These fats can help with the absorption of certain nutrients, such as vitamins A, D, E, and K. Eggs also contain essential fatty acids, which many people are deficient in.
Rich in Nutrients
Eggs are also a great source of various minerals, including phosphorus, calcium, potassium, and magnesium. Additionally, they are a great source of choline, an essential micronutrient for your brain and nervous system. They are a low-cost food that provides high nutrient density, meaning that they are packed with essential vitamins and minerals.
While egg yolks do contain dietary cholesterol, research has shown that there is no link between dietary cholesterol and blood cholesterol levels. Therefore, eggs can be a healthy part of a balanced diet. Also, as a reminder, cholesterol is what forms our sex steroids. We need fat for optimal hormone production.
Considerations About Eggs
Now, here are some other considerations about eggs. You can have an egg sensitivity or an egg allergy, so it is important to be able to assess this. Even though there are many benefits to eggs, and I encourage anybody who can eat them to do so, we do want to factor in that you could have an issue with eggs.
Assessing Egg Allergies and Sensitivities
If you know that you have an allergy, obviously, this would not be appropriate for you. However, you could do blood testing, skin prick testing, or a food challenge, such as a food elimination diet, to look for food allergy or sensitivities.
In the case of the food challenge, you would eliminate eggs entirely for three weeks. Then, at the end of three weeks, or up to six weeks, you would reintroduce the eggs.
A serving of eggs is two eggs. You can reintroduce two eggs in the morning and two eggs at night. After that, you would not have eggs again for an additional three days, and you track your symptoms, such as digestive issues, headaches, joint pain, systemic inflammation, or skin issues, for an entire four days. Then, you would be able to determine if you had a sensitivity to eggs, or even a potential allergy.
Incorporating Eggs Into Your Diet
Unless you have a sensitivity or allergy, I encourage you to include eggs in your diet. It is not going to affect your blood cholesterol or contribute to heart disease, and there are many other reasons why eggs are beneficial.
I hope that this was helpful. If you love eggs, definitely give it a like, give it a share, and make sure to subscribe to our YouTube channel, The Movement Paradigm, for weekly tips on mindset, nutrition, and movement. I look forward to seeing you next time.