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.

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3 AREAS IN YOUR BODY YOU HOLD YOUR STRESS

Did you know that there are three primary areas of the body that typically hold tension? All of us have preferred places in our body where our pain, worry, and fears are most readily expressed in muscular tension. The three key areas in the body, that have the potential to be most affected by emotional forces, and that is the pelvic floor, the diaphragm, and the jaw. Many of you have experienced tension in your neck and jaw and tightness in your low back. This can be driven primarily by emotions. If we think of it this way, pleasurable experiences typically will cause us to relax, energize, and expand. Conversely, unpleasant experiences are going to typically cause us to contract, be tenser, and possibly even depressed. We must recognize that this stress or muscular tension that we are holding in these three primary areas is subconscious and that rather than just addressing the symptom, we have to focus on what is the root cause. Is there another way for you to express your emotion? Meditation, mindfulness, yoga, journaling, and talking to a friend or talking to a psychologist are all really powerful and often necessary. I’m going to discuss some quick bio hacks that can help with addressing these tensions and hopefully make you feel great.

  1. Jaw: Many people tend to clench their jaw or grind their teeth, whether that’s during the day or at night. This is a subconscious behavior indicating that the nervous system is in a survival mode. Here are two easy things that you can do while you’re brushing your teeth and then also during your workday that are very simple to relieve jaw tension and hopefully retrain and reprogram yourself to not clenching your jaw.
  • The first thing is to make sure that you have the optimal tongue position. Make sure that the tongue is resting on the roof of the mouth and the back of the front teeth. You’ll want to make sure that your teeth are slightly apart and your lips are gently closed. If you make a humming sound, your tongue will naturally be in the ideal position. Practice this multiple times a day to make sure you are tuning in. Also, when you are breathing diaphragmatically, your tongue would be in it’s resting position.
  • Another aspect of jaw tension is when your jaw is compensating for other things. For example, if there’s a lack of core stability and tension in the abdomen, you could be clenching your jaw to create stability. You do want to be properly evaluated but if you know that your jaw is tight you can do this release. Your masseter muscle is right on the outside of the jaw. Then you have your lateral pterygoid, which points up toward the ear and then the medial pterygoid, which goes down toward the bottom of the jaw, like scissors.  You can take your toothbrush in your mouth and move it up toward your ear to release the lateral pterygoid. You do this by holding your toothbrush in your mouth in that direction on the right side and then moving your jaw down, left, up, and then to the right. Then to release the medial pterygoid you would stick your toothbrush in your mouth again but this time toward the bottom of your jaw. Then, while holding the toothbrush on the right side you will move your jaw down, left, and then close. Now, to release the masseter, you will hold your fingers against the outside of your jaw on the left and then move your jaw down, right, and then close. You can do all of these on both sides. You can also use this as an assessment to see how tight your jaw is. 

2. Diaphragm: This tends to be an area where we can hold a lot of emotional tension and grief. We breathe 20 to 25,000 times a day so how you breathe matters. It’s not just about if you’re breathing to stay alive, it’s how you’re breathing. With practice and conscious regulation of this muscle, we can regulate our response and our emotions. However, during times of high stress, like right now in the world, the diaphragm can become very restricted which therefore can cause one of your most common complaints which is neck tension. Many will say “I hold my tension in my neck,” but that’s because they are breathing from the neck and shoulders, as opposed to the diaphragm.

You can check out my other video on how breathing is your superpower. But, for now, try to take three diaphragmatic breaths every hour. This means that you’re breathing in through the nose, ideally out through the nose, if possible, and you’re expanding your abdomen 360 degrees. That means that your chest will not rise up and down, but your abdomen will expand. The longer the exhalation, the more of a relaxation response you will have. You want to start with a breath that feels comfortable for you. For example, three seconds in and three seconds out. As you feel more comfortable please try to extend your inhalation, exhalation, and even your pauses at the subtle shift before your exhalation, and then before your inhalation. This can be calming for the nervous system, but it also allows you this opportunity to tune in with what’s happening in your body, to be mindful, to understand what your emotions and thoughts are, and what your physical sensations are.

3) Pelvic floor. This is often considered taboo, however, is one of the primary areas for men and women, where we unconsciously store emotions. This is also based on Eastern and Western medicine as it relates to the chakras, but also science. The pelvic floor is critical for our emotional and energetic health. Think of dogs when they are expressing their emotions or they have done something wrong and their owner is upset; the dog will tuck their tail between their legs. That is the same concept of what happens where as humans, we create this tension in the pelvic region and we don’t even know it’s there. Pelvic floor issues very commonly present as hip pain, low back pain, and sometimes even knee pain.  It can be something that is an underlying issue that is often overlooked but very common. Here are two exercises that you can do to relax your pelvic floor.

  1. Rock on your forearms: Place your elbows outside of your shoulder, knees outside of your hip, and keep your eyes gazing towards your fingertips. Inhale as you rock back, exhale as you rock forward. Make sure you keep your spine nice and straight. Your eyes gazing forward will allow that to happen. Inhale as you go back to relax the pelvic floor, exhale as you go forward belly button will go in towards your spine.

2. Happy baby:  Lie on your back, grab your toes, outside of your shin, or inside of your shin. Inhale all the way down to the pelvic floor to relax it and you can rock gently back and forth.

In summary, start with the tongue on the roof of the mouth and resting on the back of the teeth. When you inhale, your pelvic floor is relaxing. The deeper your diaphragmatic breath, as that intra-abdominal pressure goes down, your pelvic floor is lengthening and relaxing. When you exhale, your abdomen tightens up like a corset. Just your breath alone with the proper positioning of your tongue can address all of these areas of emotion or muscular tension. Then, you can integrate that into your movement. When you are doing the happy baby or rocking on your forearms, make sure you integrate all those aspects together. Especially during this challenging time, make sure to be kind to yourself and the emotions you are feeling right now.

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.

HOW TO TURN YOUR CHALLENGES INTO OPPORTUNITES | Become a Warrior

I’d like to discuss something that is very personal to me…..how you can turn your challenges or crises into opportunities. When you look at people like Michael Jordan, Rocky Balboa, and Bruce Lee, you can see that these spiritual warriors have the most unbelievable focus, attention, and tenacity.

Here are some practical tips that you can do in your life to develop this resiliency and turn your challenges into opportunities. As George Mumford highlights in his book The Mindful Athlete, when we walk the path of a spiritual warrior, we can we think about the journey as opposed to the destination. When we look at some of these incredible athletes and true warriors, we can see that it isn’t about the outcome or the results, it’s about the journey. “An ordinary man takes everything as a blessing, or as a curse, whereas a warrior is going to take everything as a challenge.”

All right, here you go! Three things that can help you turn your challenges into opportunities.

  1. Noticing what’s right

We tend to, during times of crises or challenges, focus on what’s wrong and what isn’t going right in our lives. However, rather than focusing on that, we can focus on the beauty of the moment, with all of its imperfections, and we can find this deep wisdom that we wouldn’t have found otherwise. When we can really begin to look inward at this inner critic and emotional blueprint, and ask questions and explore it with curiosity, we can inquire about this really amazing wisdom. This will allow us to be able to look from a different lens to be able to see this obstacle or this challenge as an opportunity for growth.

2. Emotional error correction

Rather than blaming someone, something, or even ourselves, we need to think about asking the question “why?”. Have wonder and curiosity about why this happened and potentially what do you have to learn from this? Whether your challenges are small or big, there’s always something to learn about yourself. There’s always an opportunity to transform your growth as a human being. When we can transform the frustration and aggravation into the joy and satisfaction of learning about ourselves, we can begin to have more teachable moments in our lives. We can begin to have these experiences or these challenges that bring us awareness and make us more focused and present in our own lives. So, essentially when we are experiencing these different emotions, we can bring this wonder and this curiosity to the forefront because when we do that, then we begin to see the experience and situation so differently. We can ask with an open heart, and we can inquire about ourselves, be inquisitive about the situation and begin to grow.

3. The right effort

 This is where we focus on the journey, not the destination. This is where we don’t necessarily think “life’s a grind and I’m just going to try to push through.” Instead, we appreciate all the moments, experiences, and people along the way and appreciate the process, not the outcome, results, or the destination. This is where we can sit, and we can simply enjoy sitting. It is when we don’t have to be on the go and running and doing a million things. We can actually just be present and pay attention. We can pay attention to our experiences and be in tune with what our body needs. This is the right effort, not pushing so hard that you just continue to get hurt in your exercise program. Instead, you just give the right amount of effort so that you see these adaptations over time, for example.

There you have it, three ways that you could help turn your challenges into opportunities. I was diagnosed with stage three liposarcoma two months before my wedding about five years ago. That was when I made this commitment to myself that I wanted to not just survive cancer, but I wanted to thrive during cancer. With that, I have taken all of these steps to optimize my mindset, nutrition, and movement to really help me achieve the life that I want to have. I hope that you can turn this current challenge into an opportunity for you.

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.

Check out my TEDx talk below to see my story of turning challenges into opportunities.

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.

Supplement recommendations to boost your immune system

Did you ever wonder what supplements you should be taking during this COVID-19 virus? I’ve had a lot of questions recently about what supplements to take to not only prevent illness, but also fight off illness and boost your immunity. Although there are no vaccines to date for COVID-19, there is a ton of emerging research on different nutraceuticals and botanicals that can be used once again to not only prevent illness, but to fight off illness. Let’s dive in.

  1. Curcumin

Curcumin. This has been shown to reduce inflammation, as well as reduce the viral infection of COVID-19. It is beneficial to have black pepper with it, which enhances the bioavailability. The recommendation is 500 to 1000 milligrams twice a day.

2. Quercetin

This is a plant flavanoid that is found in many fruits and vegetables and it has been shown to decrease viral growth. It is recommended to take 1000 milligrams twice a day orally.

3. Zinc

Through a large body of research, zinc has been shown to have antiviral properties. You would take this in any form of zinc, so it could be citrate, acetate, glycinate, picolinate, or gluconate. You would take small doses of 30 to 60 milligrams throughout the day.

4. Vitamin D

This has been shown to reduce upper respiratory infections, decrease viral growth, as well as improve the overall immune system. This recommended dosage is 5000 international units daily.

5. Vitamin C

This can really play a huge role in immune defense and it is actually being used in the hospitals treating COVID-19. Take one to three grams a day orally.

6. Vitamin A

Not only does it support the lining of the respiratory tract, but it also can contribute to reducing inflammation and supporting the immune system. You would take 10,000 to 25,000 international units daily.

7. N-acetyl-cysteine (NAC)

This can support the production of glutathione, which is one of our most powerful antioxidants. In addition to that, it also can reduce the severity of the flu. It is recommended to  take 600-900 mg twice a day.

8. Melatonin

We know that during times of stress we are not getting the proper amount of sleep, or the proper quality of sleep. Melatonin can help produce more restful sleep and can also reduce inflammation. You can take five to 20 milligrams before bedtime.

9. Elderberry

This has been used extensively in the prevention of the flu. In addition to that, it’s packed with vitamin C, antioxidants, and fiber. You can take 500 milligrams orally.

10. Resveratrol

This is a compound found in red grapes, and it has been shown in the lab to attack a relative virus of COVID-19. Resveratrol’s anti-inflammatory properties appear to play a significant role in accelerating the healing of organs such as the liver, lungs, intestines and heart by slowing inflammation and swelling. It is recommended to take 100-150 milligrams twice a day.

11. Green tea or EGCG (epigallocatechin gallate)

This has been shown to reduce information and has also been known to affect the pathway that is consistent with the COVID-19 virus. You can either drink four cups of green tea daily or take 200 milligrams of the EGCG.

Summary

Of course we know what all the precautions associated with COVID-19 are wearing masks, washing your hands, and participating in social distancing. However, you can also consider how you can optimize your immune system. If you do get this virus, you can potentially decrease the viral load thereby changing the way that your body responds to it. Whether it is coming from foods, (check out 12 immune- boosting foods,) or supplementation, this is a really good opportunity to do whatever you can to stay as healthy as possible. Of course, please don’t forget sleep hygeine, meditation, and movement!

If you’d like a ready to order list with high grade supplements (that you can customize), email drarianne@themovementparadigm.com with “supplements” in the subject line.

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: Institute of Functional Medicine

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

What is stress doing to your weight loss goals? I Hormones

Did you know that stress can significantly affect your ability to lose weight? I wish weight loss was as simple as “eat less and exercise more.” However, many of you have probably experienced weight loss resistance despite doing all of the things that you should be doing from a nutritional, stress management, and movement standpoint. Now, don’t get me wrong, there are always ways to continue to improve your health. But why do some of us struggle to lose those extra stubborn pounds?

There are multiple reasons why this could happen, some of which include changes in the microbiome,  leaky gut, which can affect your ability to absorb nutrients, inflammation which can result from food, toxins, bugs, trauma, and hormone dysregulation. That is what we’re going to focus on today. Here are four hormones that can be interfering with your weight loss.

  1. Insulin

As it relates to hormones, the number one offender is going to be insulin, no doubt about it. Insulin is a hormone produced by your pancreas. It signals to your body to absorb glucose (sugar) from your bloodstream and turn it into fat. It is referred to as the “fat storing hormone, because it can shut down the metabolic burning. This is why high blood sugar and high insulin levels make it harder to lose weight. Therefore, it can contribute to chronic disease, excess weight gain, and excess fat storage. Increased caloric intake, stress, weight, Body Mass Index (BMI), genetics, hypertension, Polycysytic Ovary Syndrome (PCOS) among others can contribute to insulin resistance.

2. Thyroid

One in five women and one in 10 men have been diagnosed with thyroid disease. However, about 50 percent of the cases go undiagnosed primarily because the testing is insufficient for really looking at a complete picture of the thyroid. Most often, Thyroid Stimulating Hormone (TSH) is checked. However, there is also a free T3, free T4, Thyrogobulin Aibodies (TgAb), Thyroid Peroxidase Antibodies(TPOAb), and sometimes reverse T3 to really get an entire picture. Some of the things that can contribute to thyroid disease are gluten intolerance, stress, and environmental toxins, which are huge contributors including any type of nutrient deficiency.

3. Cortisol

This is one of our biggest stress hormones. When we are under stress or we have a perceived threat or stressor, we activate the Hypothalamic Pituitary Adrenal Axis (HPA axis). This is our stress pathway in our body. Our amygdala in our limbic system detects this perceived threat. A physiological response is mediated through the hypothalamus triggering the pituitary gland by secreting corticotropin releasing hormone (CRH). The pituitary gland in our brain secretes adrenal corticotropic hormone (ACTH) into the bloodstream to signal the adrenal glands, which sit right on top of the kidneys. The adrenal glands then in turn release glucocorticoids, such as cortisol. When this happens in the case of running from a tiger that is a normal response, it’s a survival mechanism. The problem starts when we have this stress response all the time. This is when it can lead to things like weight gain, insulin resistance, loss of lean body mass, increased fat storage, and the higher propensity for any kind of inflammatory condition, autoimmune disease, or chronic conditions. Therefore, it’s really important to understand how this stress pathway, when under chronic stress, affects your ability to lose weight or not. Keep this in mind that it could be a ding on a phone or it could be running from a tiger, if you’re having the same response all the time, then that pathway is constantly activated, which means cortisol is constantly being released.

4. Sex Hormones

Many women can experience things like breast tenderness, heavy menstrual bleeding, fibroids, weight gain, fluid gain, and bloating. This can all be largely in part due to a high sugar diet and a highly refined carbohydrate diet, as well as environmental toxins and stress of course, contributing to increased estrogen dominance in the body. Now men on the other hand can also experience this and they might notice things like increased breast tissue and abdominal weight gain. This also can factor into if men have low testosterone. In this case they might have sexual dysfunction, poor libido, brain fog, inability to concentrate, bone loss, and weight gain.

There are many ways to naturally balance hormones that apply to all of the above. First and most importantly is decreasing stress!  As you can see, this is one of the consistent hormone disruptors in weight loss. Finding ways to manage your stress through meditation, journaling, nature, walking, talking with friends, or simply whatever helps you the most. Other very important things to consider include:

  1. Balance your blood sugars
  2. Include a protein, healthy fat, and fiber source in each meal and snack.
  3. Eat a high-quality protein source at EVERY meal
  4. Eat every 4-6 hours (unless hungry)
  5. Consume healthy fats
  6. AVOID sugar and refined carbohydrates! This can’t be stressed enough.
  7. Limit or eliminate alcohol
  8. Avoid undereating or overeating
  9. Eat fatty fish (Salmon, sardines, herring, mackerel) as often as possible
  10. Get enough high-quality sleep

Summary

The take home message is this. I want you to understand that stress plays a huge role in your ability to lose weight, if that is your goal. It is really important to understand how mindset, mindfulness, stress reduction, and relaxation are all so vital to an overall health program. It is way more than just losing weight, it is about feeling healthy inside and outside. To do that you really need to focus on managing your stress. The ways that you can do that are through basic informal mindfulness practices, formal meditation, breath work, grounding with your feet, walking out in nature, etc. There are so many ways to just take time for you and take time to really manage your stress levels because, as you can see it directly impacts all of these aspects of your health and your immunity.

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

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

Beat anxiety with curiosity

We all know that anxiety and chronic stress is on the rise, especially with young adults, older adults, and even in children. This is why it is really important to understand this powerful concept that can be possibly life changing for someone. When we are in a stressed state, our limbic system, our emotional center of our brain is going to detect a threat, specifically the amygdala in the brain. When this happens, we activate  the hypothalamic pituitary adrenal axis (HPA axis). When this axis, i.e. stress pathway is activated, it induces the pituitary gland (located in the brain) and the adrenal gland (located above the kidney). This signals a cascade of stress hormones. A little of this here and there is normal, however it is commonly overactivated in may people.

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

How can you beat anxiety with curiosity?

So, how can we use curiosity to help decrease anxiety? When we are curious that means we are also able to be empathetic, turn the prefrontal cortex back online, and able to regulate our attention. We can accomplish this in a few different ways:

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1) Be curious about your anxiety

Ask yourself what sensations you feel in your body? Tension, warmth, coolness? Explore what you are feeling. You can totally flip the script by exploring how it feels in your body.

2) Seek out new knowledge

Become curious about something new. It can be finding a completely new skill, hobby, information,  that can make you curious about learning.

3) Mindfulness

This is one of the best ways to regulate attention, be aware, attentive, and present. Check out Three Informal Mindfulness Practices . Also, if you are already meditating, check out Three Tips to Improve your Meditation Practice. It’s a practice that needs to be cultivated, but that practice of being aware and being attentive can assist you in exploring your own body and your own needs. Practicing this on a regular basis can be profound in once again regulating attention, which means that you’re being curious, and you cannot be anxious.

4) Improve interoception, otherwise known as self-awareness

Remember Maslow’s Hierarchy of needs? The bottom of the pyramid is our basic physiological needs. For example, are you hungry or are you full? Do you need to go to the bathroom or did you hold it for too long?  Do you need to rest today or can you push it a little harder in your workout? Tune in to what’s happening from an internal standpoint, not necessarily just external. We want to think about what are we feeling on the inside.

Summary

Bonus! Curiosity can significantly enhance learning and retention of information over time!

Seeking out new knowledge, cultivating mindfulness, and tuning into to what is going on in your own body can have profound impact on decreasing anxiety and also preventing anxiety, and potential undue stress.

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

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