MINDFUL EATING 101 | Having a healthy relationship with food

Did you ever wonder how mindful eating can help you have a healthier relationship with food? The first step in having a healthier relationship with food is really to begin to change your perspective about food. Food is amazing. It is a connection, it is a way to bring people, families, and cultures together. If we think of it from the perspective of medicine; food is medicine. It can be healing in so many ways. Not only can help with mot chronic and autoimmune diseases, but it can also be preventative for the majority of lifestyle-related diseases. Food is also information. This is so important! Food is constantly giving us information, it’s just whether or not we decide we want to listen to it or not. It gives us information about how it affects our energy levels, it may or may not contribute to digestive issues, or even aches and pains in our body.  Once again, we just have to listen to it and explore it. Food is a powerful. When we think of it as this powerful gift that we have in our lives that not only allows us to  survive in this world but to thrive; it seems that we can be more present in our eating and improve our relationship with food.

When you sit down to eat your meal, be aware of what’s happening in your body. Are you actually hungry, or are you full, bored, stressed, or even sad? Take inventory of what’s happening and a pause to tune in to see why you’re eating. Then, aim to eliminate all distractions. Try to clear your environment and make sure there’s no TV or phone. Try to limit all distractions so that you can be present with your meal, be in tune with the process of eating. Next, you want to think of non-judgment, one of the pillars of mindfulness. We tend as humans to judge ourselves and other people especially as it relates to food. We can tend to have a lot of rules and rigidity about what’s good and what’s not good. So, taking that moment to pause and allow yourself to be present, to be still, and to think about the food that you are putting in your mouth. Free yourself of all the rules and allow yourself to experience the process of eating.

Now, try to use your senses to experience the process of eating. What do you see, hear, feel, smell, and taste? Let’s say that you are going to have an apple. You can start by observing the apple. What shape is it? What color is it? What texture is it? You can even smell it. Smell it before and maybe after you take a bite of it. After you take a bite of it, chew the food thoroughly, 20 to 30 times.  The digestive enzymes in the saliva allow for the start of a healthy digestive process.  Actually taste the food in your mouth and assess all  the flavors.  Then as it goes down the esophagus into the stomach, try to sense what’s happening. How does that feel as it moves through your body, what does it feel like after you chew the food entirely? Assess your experience. It can be such a beautiful experience because it can shift your perspective on how you look at food. If we did this all the time, none of us would eat too much. We also wouldn’t eat foods that don’t make us feel good because we’re really in tune and completely present in the moment with our eating.

Try to introduce mindful eating into your life. It’s a way to begin practicing mindfulness. It is a way to begin to have a healthier relationship with food. It is a way to eat what your body is signaling you need to eat, as opposed to just eating because you’re stressed or bored and using emotional triggers as a driver. There are so many benefits to this. I encourage you to explore it and see how it is for you and how you can introduce more of it into your life.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

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Arthritis: An Inflammatory Condition

Have you or someone you’ve known experienced some kind of arthritis? Perhaps it has been debilitating and or it has affected your quality of life? Let’s define arthritis and discuss the drivers of osteoarthritis, as well as rheumatoid arthritis, and what you can do to prevent it.

Many people experience aches and pains as they age. Is this normal? Not really. Is this common? Yes. Is there something that we can do about it? Yes. You do not have to embrace the deterioration of your body as you get older. There are things that you can do to prevent osteoarthritis, as well as rheumatoid arthritis.

Let’s talk about some misconceptions about osteoarthritis. First, “everyone gets it”, which is not true. Second, is that it is genetic, and that is also not true. It is in fact, a matter of diet, lifestyle, and the environment.

Osteoarthritis is pain and inflammation in the joint or multiple joints. Research shows, however, that osteoarthritis is due to inflammation in other parts of the body. Specifically, it can be related to high insulin levels.  With diets, specifically the Western diet that is high in sugar and processed foods, can lead us to high insulin levels and poor blood sugar regulation. This is one of the key drivers in osteoarthritis. We want to remember this key thing, osteoarthritis is an inflammatory condition. Seventy percent of our immune system is in our gut. If we are having any type of systemic inflammation or excessive inflammation in our body, this can drive osteoarthritis. Often, you will see that a person that is experiencing severe osteoarthritis all over their body. They are in a very inflammatory state.

Rheumatoid arthritis, on the other hand, is an autoimmune condition. It affects 1.5 million Americans, but the interesting fact is that it has been happening at younger and younger ages. This is when the synovial fluid becomes thick and murky and creates degeneration in the cartilage of the joints. The joints can become very stiff and painful. One of the biggest drivers of autoimmune conditions, once again, is going to be a predisposition genetically, the environment, and activities of daily living. One of the biggest contributors to autoimmune disease specifically rheumatoid arthritis is a leaky gut, otherwise known as intestinal permeability. Our immune system begins to attack healthy tissues, too.

Before we get into what would be most helpful, let’s talk about what you should not do; take chronic nonsteroidal anti-inflammatories (NSAIDs). These will ultimately turn off your immune system, contributing to poor regulation. Although it may mask symptoms temporarily, it is not optimizing your immune system for the long-term.

In both cases of arthritis, a major goal is to reduce inflammation. Also, reducing your insulin, eating less sugar, eating to balancing your blood sugar, and keeping them stabilized throughout the day is critical. Improving your gut health and determining what foods are inflammatory for you is necessary. Doing so will help you to optimize your overall immune health and be able to prevent these types of inflammatory conditions.

As it relates to movement, please consider seeking out a qualified movement professional to help you on your journey to make sure you are moving well and without compensation.  Even though it’s inflammatory, you want to optimize the joint positioning, referred to as joint centration. Think about the shoulder joint, a ball and socket joint. When the ball isn’t in that center position of the joint, it will shift forward and often start to cause pain and irritation in the joint. So you’ll want to make sure that you’re stabilizing the joint and strengthening around it. Essentially, you’ll want to load the joint in its pain-free non-restricted range of motion.

There you have it; powerful ways to prevent and improve arthritis as you go into your older years.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

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5 INFLAMMATORY TRIGGERS you should know about

Do you suffer from chronic conditions such as chronic pain, joint stiffness, muscle stiffness, digestive issues, skin issues, delayed onset allergies that have seemed to haunt you later in life, or perhaps any other chronic health condition you’ve been suffering from? In this case, you may have what we refer to as systemic inflammation, where your body had a loss of tolerance and it is not able to manage inflammation well on its own. Seventy five to ninety percent of all human disease is linked to excessive or persistent inflammation, so it is really important to figure out what may be inflammatory for you in your body. Let’s discuss five different categories of inflammatory triggers.

1) Food. The Standard American Diet (SAD) is a western-style diet filled with rich, processed foods, fatty foods, and sugary foods. It is the classic pro-inflammatory diet that a large majority of Americans consume. Additionally, there are also 12 potentially inflammatory foods that could be driving your health conditions. Some of these foods may seem healthy and very well can be, however that doesn’t mean they are healthy for everyone. This could be anything from soy, peanuts, processed meats, red meat, shellfish, and the list goes on. Click HERE for a video on 12 inflammatory foods. Your friend may be able to eat gluten, but you may not be able to.

2) Bugs. This could be a parasite that is causing an infection and ongoing inflammation in your body. It is really important to be tested for this especially with chronic health conditions that you’re trying to determine what the root cause is and a comprehensive stool test including a parasite test will evaluate for that specifically. This could also be something like a tick-borne illness contributing to an ongoing infection that your body is trying to manage.

3) Toxins. This can include internal toxins as well as external toxins. External toxins are things like herbicides, pesticides, and cleaning chemicals. We also have it in the products that we use on our bodies. On average, a woman uses 168 chemicals before they leave the house in the morning and a male uses 87. A female teenager uses even more than that. So, we want to think about the toxins that we are exposed to in our daily environment but also in our outside environment. Mold is a common example of a toxin that many people are exposed to without knowing. We can also have internal toxins. Yeast overgrowth, for example, is an internal infection your body many be trying to manage or small intestinal bacterial overgrowth (SIBO). There’s a lot of toxins that we are exposed to in our environment, even if we try to control what we can control.

4) Trauma. This can be anything from chemical trauma, mechanical trauma, or emotional trauma. One of the biggest aspects of trauma is going to be stress. Stress is one of the number one things that contribute to inflammation in the body. There is also physical trauma.  You could roll your ankle or hurt your knee while you’re running, etc., which can cause acute inflammation. If your body can’t manage it, then it can become systemic inflammation.

5) Hormone dysfunction. Oftentimes we think of just the sex hormones when we think about hormone dysfunction. However, the hormone dysfunction that typically is the kick starter for most people is our stress hormones (think cortisol!) and especially right now in life. This is such a challenging time for so many of us that the stress hormones really can drive thyroid issues and other sex hormone issues such as estrogen dominance or progesterone and testosterone deficiency. Everything works in a hierarchy. Don’t forget about our hunger hormones, too. Leptin is a hormone produced by the fat cells in your body. Its main role is to regulate fat storage and how many calories you eat and burn but not if it’s dysregulated. Weight gain anyone??  If you are consuming too many carbohydrates and sugar, insulin can also become dysregulated.  Hormone dysfunction is complex, multifactorial, and can surface in many ways.

You will have a greater inflammatory response when more of these receptors from all these different categories light up. Think of this as molecular signaling. So if you are a person that is eating inflammatory foods, you’re under a lot of stress, you already have a thyroid issue, then your inflammatory response is likely going to be greater. Therefore, you will lose tolerance and you will have systemic inflammation which puts you at great risk for many diseases. This can range from heart disease to cancer to neurodegenerative diseases like Parkinson’s, MS, and Alzheimer’s. You want to think about how you can manage these five categories, and looking at all of them clearly and carefully to determine what are the driving forces for you that are contributing to you not feeling your best.

At the end of the day, that’s what it’s all about…feeling your best. How can you optimize your health, how can you take ownership of your health, and make sure that you are living with vitality and not just skating through the world? You CAN feel energized, motivated, and live you’re best life.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

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

IS YOUR IBS ACTUALLY SIBO?

Have you been experiencing abdominal symptoms? Bloating? Cramping? Indigestion? Abdominal pain? Or maybe you are experiencing anxiety and depression? If so, you should know about small intestinal bacterial overgrowth (SIBO), and how it is most often under-diagnosed as a source of irritable bowel syndrome (IBS). Many individuals have a diagnosis of IBS that they have been given at some point in their lives by a doctor and they are just trying to manage it on their own with no real solution to addressing the root cause. In most cases, IBS is in fact SIBO.  SIBO is a serious condition affecting the small intestine and happens when bacteria that normally grow in other parts of the gut, grow in the small intestine.  When you are diagnosed with IBS it’s really important to make sure that you get the proper testing and determine if this is one of your root causes. Let’s now talk about how you can tell if your IBS is actually SIBO.

Symptoms:

If you’re experiencing anxiety, depression, bloating, digestive issues, constipation, diarrhea, abdominal pain, overall puffiness and discomfort around the abdomen, and even such symptoms as heartburn and acid reflux, it’s really important to get properly evaluated.

Testing:

You will have a breath test, which will determine if you have methane or hydrogen gas in your gut. The breath test will be over a series of a few hours.  After you ingest lactulose, depending on how it ferments in your gut, will determine what type of gas is produced and this will indicate whether or not you have SIBO.

Treatment:

If you have a diagnosis of SIBO or IBS, and you’re in the process of trying to determine how you can feel better, it’s highly recommended to go on a low FODMAP (fermentable oligosaccharides, disaccharides, and polyols) diet.  These are hard to digest fibers and sugars, and therefore do not pass through the small intestine well. In the colon, the high FODMAP foods will ferment and cause gas, and in the small intestine, they will pull water causing bloating and stretch in the intestinal area.

The first part of the low FODMAP plan a complete elimination of any moderate to high FODMAP foods. After the elimination phase, which can be anywhere from two to six weeks, then you can begin a reintroduction. You would reintroduce one FODMAP food at a time and see how your body tolerates it. After you’ve done that you can personalize your plan, and determine what foods are aggravating you and contributing to some kind of bloating, flatulence, abdominal pain, etc. The first goal of the program is to decrease inflammation and symptoms and try to settle your system down. Once you do that, you can begin to transition into a personalization of the food plan.

After you’ve determined you may have SIBO and you have initiated a low FODMAP plan, you want to follow a 5R protocol for restoration. So, that would be removing the inflammatory triggers, replacing the digestive enzymes, reinoculating with good bacteria, replacing any nutrients that you may be deficient in, and also rebalancing your lifestyle factors. After you have worked through a 5R protocol, there is a chance that you may need to take an antibiotic, whether that’s herbal or conventional. The research shows that both an herbal or conventional antibiotic can be equally effective. It does depend on if your body is ready to support it, and if you are well enough to be able to handle the antibiotic.

Summary:

If you are a person that has had a diagnosis of IBS, or you’re dealing with a lot of abdominal symptoms and you really want to get to the bottom of it; it’s really important to consider SIBO as one of the possibilities. You want to make sure that you’re using this as a possible diagnostic tool to rule in or rule out, and to treat the root cause, as opposed to just treating your symptoms.

If you need help on your journey to better health, contact drarianne@themovementparadigm.com to schedule.

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