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; a protein, a 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, our blood sugar is going to go way up, and then crashing down. Then, you will crave carbohydrates. So, make sure you are consistently incorporating a protein, a 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, or 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.

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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What is SIBO?| Is this the cause of your digestive issues?

Have you heard about SIBO (small intestinal bacterial overgrowth) or perhaps you’ve been diagnosed with IBS (Irritable Bowel Syndrome) but you don’t know what to do about it? You may be wondering  if this is the cause of your digestive issues? Is this what’s making you feel so terrible? Let’s start by saying that SIBO is very complex and there is not one easy roadmap to treat SIBO. It is really important to understand what it is, the anatomy behind it, the risk factors, some of the symptoms that you could experience, and most importantly, the underlying causes. SIBO is exactly what it sounds like, an overgrowth of bacteria in the small intestine. It is not necessarily an imbalance between the good and bad bacteria, although it can be pathogenic, it is in essence, an overgrowth. The small intestine is meant for digestion and absorption of nutrients, where the large intestine is meant to house our beneficial bacteria. When we have a backflow of this bacteria into the small intestine, that’s when we can begin to overpopulate and have an overgrowth.

Let’s go over some brief functional anatomy so that you understand what’s happening. When you start chewing your food, you produce salivary enzymes to help begin the digestive process. The food is then passed through our esophagus, i.e. the food pipe, into the stomach. The stomach begins to produce hydrochloric acid (HCL) to break down the food even further. We have our gallbladder that releases bile to help break down the food moving into the small intestine. Our pancreas is also releasing enzymes to help further break down this food. Once the food moves into the small intestine which is 18 to 25 feet long, so it’s not small, digestion and absorption of nutrients occurs. The small intestine connect into our large intestine. There’s an ileocecal valve that prevents any backflow. From here, we then move the food into our rectum for waste removal. We can think of the large intestine as the house for the good bacteria and our storage for waste and excretion.

What symptoms can you have with SIBO?

One of the most frequent complaints is bloating. This is when the gases build-up from the bacteria eating the food. When the gas is releases, it causes pressure or distension in the abdomen. The small intestine is not made for any kind of buildup. When this buildup occurs and we’re not able to process it or digest it properly, this is when you can begin to have symptoms of nausea and acid reflux. The other two symptoms that are very common are constipation and/or diarrhea. You may have both and it could be alternating, or you could gravitate more towards one or the other. This can often be referred to as SIBO-C or SIBO-D. In addition to all the common digestive complaints associated with SIBO such as constipation, diarrhea, acid reflux, cramping, and abdominal pain, you can also have other health issues. This can range from skin issues to significant fatigue to anxiety or depression, and the list goes on.

What are the risk factors for SIBO?

1. Disease states. That can be an autoimmune disease or any other chronic disease that can be a driving factor.

2. Surgery. Specifically abdominal surgeries that create adhesions from scar tissue. This can impact the motility of the small intestine.

3. Medications. This can be any kind of pharmaceutical drugs or antibiotics that you may have been taking, chemotherapy, etc. All of these can drive SIBO.

Now, what are the underlying causes of SIBO?

This is often much more difficult to figure out, and sometimes requires a lot of investigation. The underlying cause essentially is when the system fails. When this protection mode and the normal process of digestion is not happening the way that it should. This can happen for various reasons.

1. If we do not have the appropriate amount of stomach acid in the stomach to be able to begin to break down food properly.

2. If there is an enzyme deficiency, which means that you do not have the capability of being able to break down food and absorb the nutrients.

3. The immune system. Seventy percent of the immune system is in our gut specifically in the gut-associated lymphoid tissue (GALT). You can appreciate that if this system begins to fail and our immune system becomes more heightened, this can be an underlying cause of SIBO.

If you have IBS or have chronic digestive issues, you may look into this as a possible cause. You can get tested for SIBO here.

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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THE TRUTH ABOUT YOUR BELLY FAT

Do you have abdominal fat that you just cannot seem to get rid of? You’ve tried different nutrition plans and exercise programs, and it just won’t budge. You also know that there is a lot of risk of having abdominal weight gain, but you’re just not sure what to do about it. Although you may not want to hear this, abdominal weight gain is linked to high cortisol levels, which is one of our key stress hormones that is released during the hypothalamic-pituitary-adrenal (HPA) axis, our stress pathway. When we have chronic stress, we have chronic cortisol release, among other stress hormones that are linked to abdominal weight gain, obesity, and increased visceral and subcutaneous fat.

There are two types of fat that we’ll see in the abdominal region, one of which is subcutaneous fat, and two is visceral fat. Subcutaneous fat produces helpful hormones, one of which is leptin which suppresses your appetite and helps to burn fat. Two is adiponectin which helps regulate fats and sugars.  So, if there’s any increased abdominal fat, then this will impact the production and function of these hormones. The visceral fat will be found around the liver, intestines, other organs, and even underneath the abdominal wall. An interesting thing about visceral fat is that the more visceral fat you have, the harder and thicker it becomes. It becomes denser, so that’s when you may feel that your stomach feels hard and not as elastic as it once did. This of course can increase inches to your waistline. In addition to that, you also have increased cytokines in your visceral fat. There are more cytokines in the visceral fat than there are in subcutaneous fat. These proteins are linked to low-level inflammation and inflammation is linked to many chronic diseases. Lastly, it also releases more retinol-binding protein, which will contribute to more insulin resistance.

Based on research, having increased abdominal fat is linked to colorectal cancer, dementia, asthma, cancer, and cardiovascular disease. Just remember that abdominal weight gain does not discriminate among genders. So, men and women both can get abdominal weight gain. Women are more susceptible to it after they’ve gone through menopause because their estrogen levels have decreased, which is linked to high cortisol levels over time and chronic activation of the stress pathway.

Now, what can you do about it?

1) Stress management: This could include practicing mindfulness, meditation, journaling, speaking to a counselor, and trying to be aware of your responses during your day to day actions of life. We cannot get rid of stress, but we can learn how to respond to our stressors more effectively. We can respond with clarity and creativity, rather than reacting. When we can begin to do this we can shift our nervous system into a state of more social engagement, safety, a grounded, mindful state rather than in a fight or flight or freeze state.

2) Anti-inflammatory diet: This can be very challenging for many people. The Standard American Diet (SAD) is filled with processed, high sugar, high fat foods. Aim to have a diet low in sugar, processed foods, and try to eat more clean and natural whole foods.

3) Exercise. First, determine what level of exercise is appropriate for you. If you are in a state of chronic stress, then doing high-intensity interval training is not appropriate because that is also a stressor that can put you into a state of complete overload. Identify the appropriate level of exercise, be consistent with your exercise, and remember that exercise is not the same as movement. We exercise 30 minutes a day, but we should be moving all day long. We should be consistently increasing our movement levels, which means sitting for no more than 20 to 30 minutes at a time before we get up and move our bodies. Our bodies are meant to move, they crave movement, and if we don’t do it, we lose it.

4) Sleep. Sleep is more important than nutrition and exercise combined. Aim for seven to nine hours a night.  But, It’s not only about how much sleep you’re getting but it’s about the quality of sleep you’re getting. How much REM and deep sleep are you getting? Are you giving yourself enough time to down-regulate your nervous system before you go to sleep, are you using your phone up late at night or watching TV and stimulating your nervous system as opposed to calming it down and preparing for a restoration process? If you are chronically sleep deprived, this will increase the stress response in your body and contribute to weight gain, specifically around the mid-section.

Good luck in addressing your abdominal weight gain, i.e. stress belly.

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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GUT-BRAIN CONNECTION 101

The gut-brain connection is so powerful in your immune health, hormonal health, and nervous system. If you’ve ever had a gut feeling then you know exactly what the gut-brain connection is. The gut-brain connection is a bi-directional communication between the gut and the brain. The gut, meaning our second nervous system or our enteric nervous system, and our brain, our first nervous system. This bi-directional communication happens through multiple pathways, including hormonal, immune, and our nervous system.  The objective of the gut-brain connection is to maintain normal gut function, as well as appropriate behavior.

The first brain has 100 billion neurons and our second brain, our gut has about 500 million neurons. You can see how powerful this neural connection is, and this neural connection happens primarily through the vagus nerve. The vagus nerve originates in the brainstem and then wanders down to the gut. It signals in both directions. For example, if you are getting anxious about a presentation that you have to give you might feel that in your stomach, but if you are eating some kind of inflammatory foods, then that can cause you to potentially feel anxious.

Now, the next connection is hormonal, and this is based on the neurotransmitters or the chemical messengers that we have that communicate between the gut and the brain. Ninety percent of our serotonin is located in the gut that is produced by the gut bacteria. Serotonin is provides us with a sense of happiness. We also produce 50 percent of our dopamine, our feel-good hormone, in our gut. Another hormone we produce is called GABA (Gamma-aminobutyric acid), which decreases feelings of stress and anxiety.

Last but not least, our gut-brain in connected via immune pathways. Seventy percent of our immune system is in our gut. So, when we have any kind of gut issue, we typically have an immune or inflammatory issue. In the case of leaky gut, for example, when you begin to have pathogens and toxins that are crossing the epithelial lining and moving into the bloodstream, this is going to cause an immune reaction. If this continues, this can cause a leaky brain because those pathogens and potentially undigested food can cross the blood-brain barrier causing inflammation in the brain feeling things like brain fog. So, as you can see there is a very strong immune system connection as well.

You may be asking, what can I do to optimize my gut-brain connection? The first thing you can do is try to eat an anti-inflammatory diet, which simply means a whole food, natural, clean diet. Make sure that there are lean proteins, healthy fats, and lots of vegetables and fruits. If you are experiencing any specific gut or health issues, please make sure to reach out to us we’d be more than happy to help you.  We can see you virtually or in person.

The next thing is to manage stress. Stress is one of the biggest things that can impact the gut-brain connection on both levels. You can help to decrease your stress through mindfulness, meditation, breath work, yoga, journaling, reading, or whatever is helpful for you, perhaps even speaking with someone.

Next, is making sure you’re getting enough sleep. Also make sure that you’re getting an optimal amount of sleep as well as quality sleep.

Lastly is movement. Instead of thinking of exercising 30 minutes a day, try to just move as frequently as you can throughout the day. This will help to optimize your immune system, nervous system, as well as your hormonal system by getting in regular quality movement.

I hope this helps you become more successful and achieving what you want in your life and your health.

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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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.

COULD YOUR ANXIETY and DEPRESSION BE COMING FROM YOUR GUT? | SIBO

Did you ever wonder if anxiety and/or depression was caused purely by psychological reasons or possibly from other causes? It absolutely can be caused from many different things such as systemic inflammation, leaky gut, hormonal changes, and your gut, specifically SIBO (small intestinal bacterial overgrowth), which is what we’ll focus on today. Surprising I know! Let’s dive into the gut-brain connection, the bacteria and neurotransmitters in your gut, as well as what you can do to improve that neurotransmitter function in your gut and brain to really help you improve your mood, feel better, and move through your life with ease.

Other causes for anxiety and depression

Anxiety and depression can come from many other physical causes. It can come from systemic inflammation or leaky gut. Leaky gut is where we have endotoxins released into the bloodstream coming through the epithelial lining of the small intestine and that creates an immune reaction. This can also lead to leaky brain. This is where those endotoxins cross the blood brain barrier and can contribute to things like mood changes and brain fog, etc. We can also have anxiety/depression related to hormonal changes. Last but definitely not least, we can have it from small intestinal bacterial overgrowth (SIBO).  In essence, the altered microbiome can be one of the biggest contributors to anxiety and/or depression.

Typical course of action in America

The typical course of action in America is that when you present with anxiety and/or depression, you are prescribed a selective serotonin reuptake inhibitor (SRRI). This can be something like Prozac, Paxil, or Lexapro. The reason these are prescribed is for low serotonin, our feel good neurotransmitter. Serotonin is one of our key chemical messenger that signals to the brain. This is formed by the bacteria in the gut, and guess what, 90 percent of our serotonin is in our gut! So, now we want to ask ourselves, why is our serotonin low? We may want to dive into what may be happening in the gut that could be contributing to this.

SIBO

SIBO, once again small intestinal bacterial overgrowth, can be one of the huge underlying factors in anxiety and/or depression. This is something that is definitely not looked at as frequently, and if you are experiencing something like bloating and other digestive symptoms, then this would be something to look into as one of the potential causes of your anxiety and/or depression. This happens when we have an overgrowth of the normal bacteria in the gut, and it creates a dysbiosis which means just an imbalance in the bacteria of the gut. This in turn will lead to things like nutrient deficiencies, malabsorption, and imbalances in the neurotransmitters. The gut-brain connection is a bidirectional communication between our gut and our brain. Our gut is our second nervous system. The bacteria in the gut is essentially what’s forming these neurotransmitters, our chemical messengers and communicators to the brain.

Testing for SIBO

Why is it so important to look at possible bacterial overgrowth in the gut and test it appropriately? When you are having any digestive issues like bloating, abdominal pain, any type of diarrhea, constipation, etc and it’s coupled with anxiety and/or depression, then you should absolutely be tested for SIBO. SIBO is tested using a breath test which is going to assess either hydrogen or methane gas. You ingest something called lactulose, and because it cannot be absorbed, it will be present in the small intestine. If it ferments with the bacteria in your gut, then you will exhale either a methane or hydrogen gas. If you’d like to order a test, click HERE.

Irritable bowel syndrome has been used as a diagnosis for many years, and now what we’re finding out is that IBS diagnosis is really SIBO in most cases. When you have this diagnosis, and you are experiencing anxiety and/or depression, it is going to be imperative that you address this as one of the potential root causes of your anxiety or depression because there’s no way that you can have the appropriate amount of serotonin, and even elements of dopamine if you are experiencing SIBO.

So what do you do about it?

1) The first thing is to make sure you get properly tested and evaluated.

2) Include a low FODMAP diet.

It is important to remove any type of inflammatory foods or triggers that could be aggravating this condition. FODMAP stands for “fermentable oligo-, di-, mono-saccharides and polyols. Low fodmap foods are easily digested carbohydrates which is a really important aspect of a SIBO protocol. Also eliminate things like gluten which is found in wheat, a high FODMAP food, a big driver in leaky gut, a common complaint or comorbidity along with SIBO.

3) Supplementation.

Typically, supplementation is going to be required because you will likely have malabsorption issues. It doesn’t mean that you definitely will, but there is a strong possibility, especially is this has been going on for quite some time. You may have to take specific highly bioavailable nutrient supplements until your body can absorb a more effectively and be able to repair the gut lining in cases of leaky gut. Glutamine is one of the most abundant amino acids in the body for immune health and intestinal health. This will be one of the very important nutrients that you will want to ingest if you are diagnosed with SIBO. The recommendation is 15 to 21 grams a day.

4) You want to reinoculate with probiotics.

It is important to recognize that not all probiotics will work for every SIBO patient. Most commonly, spore-based probiotics seem to be best as some other probiotics could make you worse.

5) Antibiotics

Antibiotics are typically used to treat the SIBO. There are different protocols and philosophies on when the appropriate time is to give the antibiotic. However, it is going to be necessary in most cases, whether it’s an herbal antibiotic or a conventional antibiotic to kill the bacteria.

In summary, hopefully you can appreciate that there’s way more to anxiety and depression, then simply only psychological reasons. We’ve only scratched the surface of just one part aspect of this, but I wanted share with you about neurotransmitters, introduce the gut-brain connection, and hopefully just have you think a little bit deeper about how can you begin to address some of the root causes of why this could be happening to you or someone you love.

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.

Disclaimer: This is not intended to treat or diagnose. Please check with your physican or functional medicine practitioner to determine a specific plan.

7 Ways to Improve Your Lymphatic System I Beginner Lymph Drainage

Let’s discuss one of the most powerful and most neglected systems in the body, the lymphatic system. The lymphatic system is a critical part of the immune system and is vital for protecting us from illness and chronic disease.

Seventy to 90 percent of all chronic disease is linked to inflammation. How do we get rid of inflammation? Primarily through our lymphatic system or other detoxification systems or organs including our liver, kidney, lungs, skin, GI system, tongue and fat.

We are made up of 80 percent water. Let’s compare the lymphatic system to an aquarium. We can appreciate that if the aquarium has clean, filtered water everything in the aquarium (the fish, algae, etc) is going to not only survive but thrive.  However, if that tank is unfiltered, becomes toxic and infected, everything in the tank is also going to become toxic and have a lack of oxygen and nutrients.  Therefore, it cannot survive, let alone thrive in that toxic environment.

As one of my mentors Dr. Perry Nicholson says, “you cannot get well in the environment that you got ill  in.”

Symptoms of a Poor Lymphatic System

If you’re experiencing these symptoms, then you most likely have a lymphatic issue but truthfully if you’re living in modern society, you most likely have a lymphatic issue anyway because of how toxic our environment is. With that said, if you had things like morning stiffness, chronic pain or fatigue or stiffness, bloating in your face in your abdomen, varicose veins, brain fog, poor sleep, acne, bad breath poor capillary refill, and painful lymph nodes, then most likely you are dealing with some kind of lymphatic issue.

Amazing Facts About the Lymphatic System

The lymph system is pretty darn amazing. There’s over 700 lymph nodes in the body and over one third of them are in the neck. There’s 15 liters of lymph in our body. All of the lymph is pumping in one direction, the direction of the heart, and it’s deeply connected to the gut.  It is connected through the Gut Associated Lymphoid Tissue (GALT), specifically the Peyer’s patches. Remember that 70 to 80 percent of our immune system is in our gut! Now you can appreciate this deep connection of the lymphatic system to the gut. If there is a gut issue, there is a lymph issue!

7 Ways to Improve Your Lymphatic System

What can you do if you have a lymphatic issue? What you can you do to help optimize your immune system? Here are seven key ways that are very easy things to integrate into your life and should be foundational.

  1. Diaphragmatic breathing

The two key ways to improve your lymphatic system are movement and breath. Let’s speak about breath first. When I refer to breath, I really mean diaphragmatic breath.  You are using the diaphragm to actually create a pumping mechanism that is going to pump the lymph to the cisterna chyli, which is one of your main lymph drainage points in the center of your abdomen.

Breathing diaphragmatically is going to improve the chances of having a healthy lymph system.  We breathe 20 to 25,000 times a day. If we have stress breathing, however, and the diaphragm is very restricted, that is going to significantly impact the function lymphatic system. Breathing is your superpower!

Try taking at least three diaphragmatic breaths every hour and breathe for five min in the morning and at night before bed.

2. Movement

Once again, movement is one of the most important things to do to improve your lymphatic system.  We want to think of hydrating the tissue and moving the lymph system.

Try to move frequently throughout the day, not just for one hour and then sitting the remaining part of the day.  Think about movement snacks. As Gray Cook says, “move well and then often.”

3. Staying Hydrated

It seems very simple, but also very challenging for many people. Remember, we are 80 percent water so it is very important for the lymphatic system to be well hydrated.

Make sure to that you’re drinking at minimum, eight, eight-ounce glasses of water a day, and always making sure that your urine is yellow is pale yellow to clear.

4. Anti-inflammatory nutrition

The more inflammation that we have, the more toxic our environment is. We cannot get well in the environment that we got ill in. Focusing on an anti-inflammatory diet, getting rid of any gut infections anything like yeast overgrowth or SIBO (small intestinal bacterial overgrowth) that you recognize is contributing to a poor lymphatic system is essential.  

All of these systems work together, so it’s really important to address any underlying condition and really focus on a well-balanced whole food natural diet.

5. One-minute lymphatic drainage.

This is the most basic version and is for beginners. It’s a great starting point for many people.  If you go  too fast too soon with the lymphatic system, you can actually cause a huge detoxification reaction and it can make you feel very ill. This is a great way to simply start the process, and if you have any negative symptoms, you would wait until those symptoms resolved for you progress.  Ultimately the goal is to do this daily. You could do it in the shower, before you work out, or any consistent and convenient time. Always make sure to follow with movement.

Watch the lymph drainage HERE.

Remember that for the lymph drainage the order is very important, you’re always starting on the left side and then moving to the right, and you start with above the collarbone area, move up to the jaw under the jaw, and then go into the pec, then the abdomen, then the inguinal area, and then behind the knees. The order is very important and perform five pats in each place.

6. Vagus nerve stimulation

The vagus nerve is the longest nerve in the body, one of our cranial nerves that regulates our parasympathetic nervous system. We can stimulate the vagus nerve in many ways; through breathing and meditation, specific cranial nerve exercises, humming, chanting, yoga and more. Because we can improve that parasympathetic system (rest and digest state), we can impact our impact our breathing, and therefore our pumping action of the lymphatics. 

You’ll want to make sure that you one of more of these practices in your daily life.

7. Decreasing Stress

When the HPA axis (hypothalamic pituitary adrenal axis) is activated, our stress pathway in our body, we’re ultimately going to release cortisol. Cortisol can break down proteins. More specifically, it can break down collagen. Collagen is the main structural protein in the extracellular matrix of connective tissue in the body and is the most abundant protein in our body. Therefore, the breakdown can impact the structure of the cells in the lymphatic system, which therefore can cause blockages and decreased blood flow, which ultimately in turn means that there will be more congestion and a more toxic environment.

Please find the things that help YOU manage stress! Please see how to map your nervous system.

So there you have it, seven different ways to improve your lymphatic system, and hopefully with a little background information to help you on your healing journey.

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.

Source: Dr. Perry Nichelston, Stop Chasing Pain

Disclaimer: This is not intended to treat or diagnose. Please check with your physican or functional medicine practitioner to determine a specific plan.

12 Immune-Boosting Foods

Although there is extreme uncertainty in the world right now, let me ease your mind by giving you 12 different immune-boosting foods that you can use to support your immune system!

1. Citrus foods

These include grapefruits, oranges, clementines, lemons, and limes and many more. They are perfect for the nice weather soon to come. They are packed with vitamin C and have the ability to increase production of white blood cells. They can help you build antibodies and help you resist bacteria and viruses that you’ve encountered before.

2. Red bell peppers

These are perfect for stir fries, salads, fajitas, etc. They are also packed with vitamin C and have beta carotene. Beta carotene is converted into vitamin A in the body, which is great for vision health, skin health, and immune health.  

3. Almonds

These are a great little snack to have and the good news is you only need half a cup a day (two servings) to get the recommended daily amount (RDA). They are packed with vitamin E, which acts as an antioxidant in the body to protect the cells and help fight off free radicals.

4. Ginger

Ginger has powerful anti-inflammatory and antioxidant effects It is a really easy thing to add to your meals and cooking. It has been known to help with a sore throat, and it has also been known to decrease inflammation. Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties.

5. Green tea

Green tea is packed with flavonoids and antioxidants, specifically one of the antioxidants that’s really powerful for immune function, which is epigallocatechin gallate, or EGCG. Now, this specific antioxidant is destroyed during the fermentation process of black tea. However green tea is steamed not fermented, therefore it is not destroyed during that process. So sip your green tea every day!

6. Spinach

This is also perfect for a salad or a side dish with your meal. It is packed with vitamin C, as well as beta carotene. Just remember, many of the nutrients are destroyed during the cooking process so you can enjoy spinach with just a little olive oil and herbs, and it tastes delicious.

7. Shellfish

Who would have thought shellfish would make this list? Shellfish contains lots of zinc, and because we only need a small amount of zinc in our diet, a small serving of that can provide it. Men need 11 milligrams, and women need eight milligrams for the recommended daily allowance. It’s a great thing to add into some of your dishes and it’s a nice variety to your typical cooking.

8. Garlic

We all know how we love our garlic! It has been known to be an anti-inflammatory mainly due to the sulfur-containing compounds specifically, one of the compounds, allicin. Sprinkling this on different dishes that you might be having will be fantastic for your immune system. Using actual garlic cloves will have much more of the bang for the buck from a nutrient perspective, however powder is simple and convenient.

9. Broccoli

It is supercharged with vitamins and minerals specifically vitamins A, C, and E. This, just like spinach does lose a lot of its nutrient value when you cook it, so you do want to cook it as little as possible. Perhaps considering steaming, but not over cooking. Including this in different dishes and having it as a side or throwing it on a salad is a great way to get the benefits of this food.

10. Poultry

Yes, your chicken and turkey are great sources of vitamin B-6, which not only helps to prevent you from getting sick in the first place, but can also help with minimizing cold symptoms. Vitamin B-6 is also important in so many chemical reactions in the body, and also the formation of blood cells. We can get our recommended daily amount from having two, three ounce servings of chicken or turkey a day.

11. Probiotics

In order to maintain colonization in the digestive tract, probiotics must be taken or eaten regularly. General recommendations call for ingesting 1 to 25 billion colony-forming units (CFUs) daily. Whether you’re getting these from fermented foods such as sauerkraut, kimchi, kefir, or even perhaps yogurt. Most store-bought probiotic yogurts, however, contain about 1 billion CFUs per serving. To get the maximum benefit from fermented foods, it’s important to read product labels and choose only those that contain “active, live cultures” and preferentially raw, unpasteurized, perishable ingredients. You could choose to get it from food, but if you feel like you’re not getting that on a consistent basis, then a probiotic is recommended for most people. You do want to make sure that you have two specific strains which are lactobacillus and bifidobacterium that can also help with the gut-brain connection. This is something that can improve our gut bacteria and really help keep our immune system optimal. Remember, 70 percent of our immune system is in our gut.

12. Papaya

This is packed with vitamin C, potassium, vitamin E, and folic acid. It has 224% of the RDA of vitamin C from just one papaya! It also has a digestive enzyme called the papain, which actually has anti-inflammatory benefits. It tastes wonderful with coconut milk so give that a try!

Summary

In summary, eating just one of these immune-boosting foods is not enough to stave off disease and infection, especially COVID-19. However, having a variety of foods in your diet, and perhaps including some or all of these immune-boosting foods can be really powerful. The more diverse your diet is, the more ability you are going to have to include all of the vitamins and minerals that you need. I hope this helps, and I hope that you stay healthy during these times.

If you need help on your journey, please reach out! Virtual appointments available so we can see you from anywhere in the world.

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