Intuitive Eating, Heal your Relationship with Food

Intuitive Eating 101

by Digestive SystemNervous System

Intuitive Eating 101

Intuitive Eating (IE) heals your relationship with food by teaching you to listen and trust your body cues, particularly hunger, fullness and satisfaction.

Shackled to a Failed Diet Culture

We are shackled to a culture of dieting and weight loss.  Nutrition advice and fat diets are ubiquitous.  Research indicates that women internalize the importance of restricting food as young as age 5!   75% of  women participate in chronic dieting or disordered eating behavior. 

Every day there is a new diet or fad that promises to make you healthier and smarter, improve your mood, and help you lose weight.  Yet, we know that diets and fads do not work.   Research shows that roughly 80% of people who shed a significant portion of their body fat will not maintain that degree of weight loss for 12 months; and, according to one meta-analysis of intervention studies, dieters regain, on average, more than half of what they lose within two years.

We know that while it’s hard to lose weight, it’s even harder to keep it off!

What is Intuitive Eating?

Intuitive Eating is not a diet.  There are no food restrictions, calorie counting, or portion measuring.  IE is about learning to trust to your body and identifying your hunger, fullness and satisfaction cues.  It is about breaking free of the control food has over you, and letting go of shame and guilt around eating.

Intuitive Eating is about savoring the pleasure and joy in food, while finding and maintaining a healthy weight. 

Intuitive Eating Benefits

Healing your relationship with food has many benefits, including:

  • Deriving pleasure from food, and freeing yourself from its control
  • Improved health
  • Better body image and self esteem
  • Achieving and maintaining a healthy weight
  • Improved metabolism
  • More joy and satisfaction

10 Principles of Intuitive Eating

  • Reject the set mentality.
  • Honor your hunger.
  • Make peace with food.
  • Challenge the food police.
  • Respect your fullness.
  • Discover the satisfaction factor.
  • Cope with your emotions.
  • Respect your body.
  • Move.
  • Honor your health with gentle nutrition.

Who is IE for?

Everyone.  But ...

You may not yet be psychologically ready for this change, or you may need to correct other physical imbalances.  

Imbalances that may need to be addressed include:

  • Gut flora. Your body contains trillions of bacteria, the majority located in your intestines. Your microbial mix is determined by age, diet, environment, genes, and medications. Your gut microbiota metabolizes nutrients from food and certain medications, serves as a protective barrier against intestinal infections, and produces vitamin K. They affect how foods are digested and produce chemicals that help make you feel full. Thus, they affect hunger - fullness signals, and may cause weight gain.
  • Liver function. Your liver filters your blood, digests fats, proteins and carbohydrates, and produces bile and other enzymes. Toxins, chemicals, preservatives, pesticides, prescription drugs, heavy metals and bad diet choices disrupt metabolic pathways and overburden the liver. An overloaded liver causes ineffective digestion and fat breakdown, and leads to weight gain or weight loss resistance, as well as fatigue and other serious health issues.
  • Hormones. Hormonal imbalance may cause weight gain, or at least weight loss resistance. Hormones affecting weight gain include excess cortisol, insulin and/or leptin blockage, estrogen dominance, a sluggish thyroid, and low testosterone.

It is important to work with a qualified nutritional professional in order to address these imbalances before, or at least in parallel to, starting your IE journey.  Otherwise, you may be sabotaging your efforts.

Are you struggling with gut, liver or hormonal issues? Contact me to learn how I can help you resolve these.

IE May Be Scary

To some, IE may be very scary.  The very idea of not being on a diet, and being free around food may be frightening.  You may not be ready to listen to your body.  In fact, you may be terrified to listen to your body cues, especially those around hunger, fullness and satisfaction.  

You may not be psychologically ready to change, and to do the work necessary to heal your relationship with food.   You may also have physical imbalances, such as liver issues, flora or hormonal imbalances, that can difficult intuitive eating.   These imbalances need to addressed first, or at least in parallel, to an intuitive eating program.

My Approach to Intuitive Eating

My approach expands on Intuitive Eating. It sets up a structural framework on which IE can rest. It also explores and corrects imbalances that may interfere with body cues.

Intuitive Eating is a journey, and its is important to have a structural compass and avoid pitfalls. It may be very helpful to work with an experienced professional to heal your relationship with food.

Contact me to learn more about my approach to heal your relationship with food.

You are worth it!

Anxiety: Stress and the Coronavirus Covid Pandemic

Anxiety: Stress and the Coronavirus/Covid Pandemic

by Nervous System

Anxiety: Stress and the Coronavirus/Covid Pandemic

What is Anxiety?

Anxiety is normal and healthy, keeping us safe and motivating us. Anxiety is an emotion characterized by feelings of tension, worried thoughts and physiological changes. It is part of the "fight and flight" response to help survive life threatening situations. It is driven from the sympathetic nervous system.

Anxiety becomes problematic when it is constant and uncontrolled, and starts affecting life and health negatively.  A 2019 survey conducted by the American Psychiatric Associations found that 68% of people polled felt a combination of “somewhat and extremely anxious” most of the time.  

The ongoing covid pandemic has been very stressful and caused a general increase in anxiety.  We fear contracting the infection, death, loss of income, isolation, restrictions and the future.  Some of us have lost close family members, friends and colleagues.

Anxiety Physiological Changes

When you experience anxiety, your body goes into the fight or flight state, causing a set of physiological changes:

  • Heart rate increases and pumps oxygen-rich blood and sugar to major muscles. Blood thickens to increase the availability of clotting factors and immune system cells in case of an injury.
  • Sugars and fats mobilize for energy to fuel muscles.
  • Breathing rate increases causing more oxygen to enter blood.
  • Pupils dilate, enhancing vision. Peripheral vision and hearing become more acute. 
  • Mental activity and alertness increase for quick decision making.
  • Sweating increases. Hands and feet may feel cold as blood supplies are diverted to the brain and muscles. Hairs stand on end. Skin can turn pale.
  • Saliva flow decreases and mouth may feel dry.
  • Gut activity slows as blood supply is reduced, affecting digestion.
  • Spleen contracts and empties red blood cells into the circulation. 
  • Urine formation is reduced. affecting digestion.
  • Cortisol, adrenaline and noradrenalin are released into the blood stream.

Chronic Anxiety and Stress Consequences

The hormones and chemicals released by the body in response to chronic anxiety and constant modern stress are not used up and remain in the body. 

Thus fats released settle in arteries’ linings, increasing blood pressure and cardiovascular issues. Released nutrients deplete vital stores.  Excess sugar in the blood stream causes oxidation, and increases the risk of chronic diseases such as heart disease, diabetes, cancer, depression, anxiety, weight gain, etc.  Ineffective digestion leads to indigestion, constipation, diarrhea as well as other complications such as ulcers and irritable bowel syndrome. Stress also inhibits the immune system, and increases  vulnerability to colds, flu, fatigue and infections

Anxiety: Tools and Natural Remedies

  • Breathe. Being with the breath engages the vagus nerve, which activates the calming part of the nervous system. Evening out the breath slows the heart rate and eases anxiety.
  • Move. Exercise releases endorphins which interact with brain receptors causing euphoric feelings and reducing pain. Maintaining a regular, non-obsessive exercise routine reduces stress, improves mood, enhances self-esteem, and increases energy levels. Walking and yoga are particularly effective.
  • Maximizing time in nature calms the nervous system.
  • Socialize. Spend time with friends. Emphasize face to face connections whenever possible.
  • Meditate mindfully. Meditation calms the mind and brings you to the present. A nonjudgmental, compassionate acceptance of whatever is happening in the present moment strengthens our natural defenses, calms the nervous system, and provides clarity on next steps, best practices, and decisions during uncertain times.
  • Journal. Writing down what makes you anxious can make it less daunting.
  • Identify triggers. Find tools to manage triggers.
  • Cognitive Behavioral Therapy (CBT). CBT helps people learn different ways of thinking about and reacting to anxiety-causing situations.
  • Eat healthy. Diet is a great way of active self-care and self-love, a key in CBT. Food affects our emotional state. It is important to increase healthy eating habits and reduce unhealthy ones. Vitamins help the function of enzymes that enable reactions such as the synthesis of serotonin, which plays an essential role in our happiness. Implementing a Mediterranean diet emphasizing whole grains and legumes, vegetables, fruit, fatty fish, nuts, seeds and healthy fats including olive oil is helpful to reduce anxiety. Avoid sugar, processed foods, caffeine, alcohol, hydrogenated and trans fats as well as artificial sweeteners such as aspartame.
  • Gut health. An imbalance of bacteria in the gut can cause many symptoms associated with anxiety and other mood disorders. The gut microbiota is influenced by nutrition.
  • Supplements. Certain supplements and nutrients, such as ashwagandha, rhodiola, lemon balm, valerian, l-theanine, kava kava, valerian root, B vitamins, omega 3 and magnesium help reduce anxiety. Supplements can take up to 3 months to feel effects. People taking prescription medications must consult with their health professional before taking supplements.
  • Aromatherapy. Certain essential oils, such as lavender, bergamot orange, camomile, clary sage, yang ylang, rose, vetive, neroli, lemon and sandalwood help activate receptors in the brain, easing anxiety.
  • Get adequate sleep.
  • Volunteer. Help others.

When to Seek Professional Help?

Anxiety that interferes with routine activities and causes physical symptoms should be addressed by a mental health professional. 

Most extreme anxiety disorders can be treated so that symptoms are manageable.

Coffee: Health Benefits & Risks

Coffee Health Benefits

by Cardiovascular SystemDigestive SystemEndocrine SystemImmune SystemInflammationNervous System

Coffee Health Benefits

Coffee has many health benefits, and helps prevent some chronic and neurodegenerative diseases.

Coffee is one of the most popularly consumed beverages in the world and a high proportion of adults drink coffee daily.  It is estimated that around 2.25 billion cups of coffee are drunk worldwide per day.

Coffee Active Compounds

Coffee contains hundreds of bioactive compounds, including caffeine, chlorogenic acid, polyphenols, and small amounts of minerals and vitamins, some of which have positive effects on health. In particular, coffee contains riboflavin (vitamin B-2), niacin (vitamin B-3), magnesium, potassium, and various phenolic compounds, or antioxidants. Antioxidants help reduce free radicals, a type of waste product, produced by the body as a result of certain processes.  Free radicals are toxic and cause inflammation.  Scientists have found links between inflammation and chronic diseases as well as various aspects of metabolic syndrome.

Coffee Health Benefits

Epidemiological studies suggest that coffee has beneficial effects on various medical conditions, including:

  • Parkinson's disease
  • Dementia, including Alzheimer's disease and Lewy body dementia
  • Stroke
  • Heart failure
  • Cancers
  • Diabetes
  • Suicide
  • Liver disease
  • Overall mortality

Coffee Risks

The quality of coffee is very important.  Commercial low grade coffee contains mycotoxins including acrymalide.

Drinking too much coffee can have adverse effects, including:

  • Bone fractures
  • Pregnancy loss
  • Low birth weight
  • Preterm birth
  • Gasteoesophageal reflux disease
  • Anxiety
  • Mental health

How Much Coffee?

A meta-analysis from 2017 concluded that it is generally safe for most people to consume three to four cups of coffee per day, and that doing so may actually reduce the risk of certain health conditions.

As we begin to unravel the polypharmacology of the micronutrients in coffee, it seems likely that it will be possible to optimize their composition to enhance efficacy so as to provide widely available, inexpensive, and effective therapeutics for the prevention and treatment of certain diseases, including neurodegenerative diseases.

Stress and Adaptogens

Stress and Adaptogens

by Cardiovascular SystemDigestive SystemEndocrine SystemImmune SystemNervous System

Stress and Adaptogens

Stress is a natural feeling of not being able to cope with specific demands and events. Stress can be a motivator, and it can even be essential to survival. The body’s fight-or-flight mechanism tells when and how to respond to danger. However, when the body becomes triggered too easily, or there are too many stressors at one time, it  undermines mental and physical health, and becomes harmful.

Adaptogens are a unique group of herbs used to improve the health of the adrenal system which manages the body’s hormonal response to stress.  Adaptogenic substances have been part of ancient herbal practices in Traditional Chinese and Ayurvedic medicine for thousands of years. 

Adaptogens work subtly and normalize body imbalances, simultaneously calming you down and increasing your energy, without over stimulating. They help the body to utilize oxygen more efficiently and help cells eliminate toxic byproducts of the metabolic process.

Top 6 Adaptogens

  • Ashwagandha ... One of the most esteemed herbs in Ayurveda, ashwagandha has been used for over 3000 years to relieve stress, increase energy levels and improve concentration. It’s been shown to help treat diabetes by lowering blood sugar levels, and has also been studied for its ability to boost testosterone and increase libido.
  • Maca ... A very nutritious herb, maca was used traditionally to enhance fertility and sex drive, and to improve energy and stamina. It’s a great source of several vitamins, including vitamin C. In Peru, maca has been used to improve learning & memory in children. Several studies have shown that maca can improve your mental well-being & mood by reducing symptoms of depression and anxiety.
  • Rhodiola ... Rhodiola suppresses cortisol while enhancing stress-resistance. It contains a phytochemical called salisdroside which helps the body regulate cortisol after periods of intense stress. It helps reduce fatigue & exhaustion and promotes longevity. Studies are showing that rhodiola supports cognitive function & is a good nervine tonic.
  • Panax Ginseng ... Studied extensively, panic ginseng appears to be effective for improving mood, immunity, energy levels & brain function. Panax ginseng is also used to regulate blood sugar in diabetes. Some studies have shown that panax ginseng increases the well-being & happiness in people who are sick.
  • Reishi Mushrooms ... Reishi strengthens the immune system and helps build resistance to stress. It is very beneficial in chronic diseases like bronchitis, leaky-gut syndrome, HIV, Epstein-Barr and even cancer. It also has the ability to lower cholesterol & triglycerides in the blood.
  • Astragalus ... A fundamental herb in Traditional Chinese Medicine, astragalus boosts the immune system. It has has been studied for its cardio protective, anti-inflammatory and immune activating effects.
Headaches: Types, Causes & Remedies

Headaches: Types, Causes & Remedies

by Nervous System

Headache: Types, Causes & Remedies

Headaches are one of the most common medical complaints, affecting everyone regardless of age or gender. The World Health Organization (WHO) reports that about 50% of all adults worldwide will experience a headache in any given year.

Headache Types

Although there are many different types of headaches, there are four types that are most common:

  • Tension ... Tension or stress headaches are the the most common type of headache among adults and teenagers. They cause mild to moderate chronic pain, they come and go over time.
  • Cluster ... Cluster headaches are the least common but most severe type of headache. The pain is intense and can feel like a burning or piercing pain behind the eyes. The headaches may last a couple of weeks or months. They may go away for months or years, but often recur.
  • Sinus ... Sinus headaches are caused by Inflamed sinuses and cause pain in the cheeks, forehead and bridge of your nose. They are usually accompanied by other symptoms, such as a runny nose, fever, pressure in the ears and facial swelling.
  • Migraine ... Migraine headaches last from a few hours to a few days and may occur one or more times a month. They are accompanied by other symptoms, including sensitivity to light, noise or smells; nausea or vomiting; loss of appetite; and upset stomach or belly pain.

Headache Causes

Headaches generally occur because of a combination of nerve signals sent from the blood vessels and muscles in the head. Headache triggers can include:

  • Illnesses
  • Stress
  • Eyestrain or back strain
  • Environmental causes
  • Heredity
  • Food allergies
  • Vitamin or mineral imbalance
  • Hormone imbalance
  • Artificial sweeteners, especially aspartame
  • MSG

Headache Natural Remedies

  • Magnesium ... Magnesium is one of the most successful headache remedies. People who suffer from headaches often have low levels of magnesium, and several studies suggest that magnesium may reduce the frequency of migraine attacks in people with low levels. Dietary sources of magnesium include beans, whole grains, seeds, nuts and vegetables such as broccoli, squash, leafy greens, dark chocolate and coffee.
  • Diet ... Food allergies are a major cause of headaches. To detect a food allergy implement a food rotation diet. One of the most common allergies is to gluten.
  • Essential Oils ... Peppermint and lavender oils have a calming and numbing effect. Research shows that peppermint oil stimulates a significant increase in skin blood flow of the forehead, and it soothes muscle contractions. Lavender oil is used as a mood stabilizer and sedative. Oils may be blended and rubbed on forehead, temples and at the back of the neck. If necessary, they may be diluted with almond or coconut oil.
  • Chiropractic Care ... Several clinical trials indicate that spinal manipulation therapy may help treat headaches.
  • Herbs: ... Feverfew and Butterbur Headaches can be relieved naturally through the use of tension-easing herbs. Research shows that consuming feverfew reduces the frequency of migraine headaches and headache symptoms, including pain, nausea, vomiting, and sensitivity to light and noise. Butterbur reduces the inflammatory effect of chemicals that trigger headaches, especially migraines. It also acts as a beta blocker, resulting in normal blood flow to the brain.
  • B-Complex vitamins ... B vitamins are involved in the formation of neurotransmitters, including serotonin, which may be deficient in people who suffer from migraines. B vitamins improve brain cells, circulation, immune function and cardiovascular health.
  • Hydration ... Water deprivation can cause headaches, irritability and an inability to concentrate.
  • Stretching and Movement ... Stretches and movement can destress you and alleviate headaches. Meditative exercises such as yoga loosens muscles and clears the mind. It improves respiration, vitality and muscle strength, and it’s great for the circulatory system.
  • Reflexology ... Reflexology is an ancient Traditional Chinese Medicine healing art in which certain points or zones of the feet are stimulated to encourage healing in corresponding parts of the body.
  • Acupuncture ... Acupuncture, another Traditional Chinese Medicine healing art, originated in China about 2,500 years ago and is used to treat a wide variety of diseases, including headaches and migraines. It seeks to balance the body’s energy, or Qi, by stimulating specific points on the body.
Vagus Nerve and Optimal Health

Vagus Nerve and Optimal Health

by Digestive SystemNervous SystemReproductive System

The Vagus Nerve and Optimal Heath

The vagus nerve is the tenth cranial nerve, and interfaces with the all major body organs, including the brain, gut, heart, liver, pancreas, gallbladder, kidneys, ureter, spleen, lungs, female reproductive organs neck, ears and tongue. It controls all involuntary body processes including heartbeat, breathing, circulation and digestion.

The vagus nerve is critical to optimal heath. Low vagal tone affects energy levels, chronic fatigue, digestive function, IBS, gastroparesis, B12 deficiency, heartburn, anxiety, depression, brain fog, weight gain and chronic inflammation.

Vagus Nerve Functions

  • Stimulates gastric secretions
  • Controls heart rate and blood pressures
  • Helps control blood glucose balance
  • Helps release bile
  • Promotes kidney function
  • Helps urinary retention
  • Reduces inflammation by releasing acetylcholine
  • Helps control fertility and orgasms in women
  • Helps control taste and saliva
  • Helps release tears
  • Influences the release of oxycontin, important in social bonding
  • Influences the release of testosterone

Factors that May Influence Vagus Nerve Function

  • GI distress
  • Hiatal hernia
  • Poor posture
  • Alcohol
  • Spicy foods
  • Stress
  • Fatigue
  • Anxiety

Increasing Vagal Tone May Help Treat the Following Conditions:

  • Anxiety and depression
  • Alzheimers
  • Autism
  • Chronic fatigue
  • Mood disorders
  • Migraines
  • Personality disorders
  • Mental disorders
  • Multiple sclerosis
  • Addictions, including alcohol and heroin
  • Eating disorders such as bulimia and anorexia
  • Concentration issues and poor memory
  • Fibromyalgia
  • Tinnitus

Natural Ways to Improve Vagal Tone

  • Breathing deeply and slowly
  • Breathing practices such as Sudarshan Kriya and Nadi-Shodhan Pranayam (alternate nostril breathing)
  • Yoga and tai chi
  • Chanting or singing
  • Laughter
  • Cold water on face or body
  • Potassium rich foods including nuts, banana, curd, spinach, avocado, coconut water and sweet potato
  • Fibre rich foods
  • Meditation
  • Positive social relationships
  • Supplements such as probiotics, zinc, fish oil, 5-HTP (seratonin)
  • Exercise
  • Massage
  • Fasting including intermittent fasting
  • Sleeping or laying on your right side
  • Acupuncture
  • Tensing stomach muscles
ADHD or Attention Deficit Hyperactivity Disorder

ADHD

by with No Comment Nervous System

ADHD or Attention Deficit Hyperactivity Disorder

Approximately 11% of US children between the ages of 4 and 17 years have been diagnosed with ADHD. The biggest issue with ADHD is that there is no test or objective method to determine which children have it.  A child is deemed to have ADHD if he/she shows 6 or more symptoms, for at least 6 months, to a degree that negatively impacts social, academic or occupational activities.

Children diagnosed with ADHD are often prescribed drugs. These drugs, together with antidepressants, are the most common psychotropic drugs used by children. Yet they have serious risks and questionable benefits.

ADHD Diagnoses

Diagnosis is made if a child shows 6 or more symptoms, for at least 6 months, to a degree that negatively impacts on social, academic or occupational activities, Below are the symptoms:

  • Often fails to give close attention to detail or makes mistakes
  • Often has difficult sustaining attention in tasks or activities
  • Often does not seem to listen when spoken to directly
  • Often does not follow through on instructions and fails to finish schoolwork or workplace duties
  • Often has difficulty organizing tasks and activities
  • Often avoids, dislikes or is reluctant to engage in tasks that require sustained mental effort
  • Often loses things necessary for tasks or activities
  • Is easily distracted by extraneous stimuli
  • Is often forgetful in daily activities
  • Often fidgets or squirms
  • Often leaves seat in situations where remaining seated is expected
  • Often runs and climbs in situations where it is inappropriate
  • Often unable to play or engage in leisure activities quietly
  • Often "on the go", acting as if "driven by a motor"
  • Often talks excessively
  • Often blurts out answers before a question has been completed
  • Often has difficulty waiting their turn
  • Often interrupts or intrudes on others

ADHD Drugs vs Behavioural Therapy

ADHD drugs are often advertised as helping children improve their schoolwork. A recent study of 75 children aged 5-12 showed that the drug treatment leads to no significant improvements in homework completion or accuracy. Drugs also have significant side effects, including sleep problems and appetite loss.

Behavioral therapy resulted in a 13% increase in homework completion and a 8% increased accuracy.

Research shows that children who practice regular physical exercise maintain better focus and have better working memory and cognitive flexibility.

Hyothalamus and Aging

Hypothalamus and Aging

by Nervous System

Hypothalamus and Aging

The hypothalamus is located deep within the brain, underneath the thalamus. It coordinates the activity of the autonomic nervous system and plays a role in the function of the endocrine system. It plays a part in body temperature, blood pressure, electrolyte balance, thirst, hunger, sleep and emotional activity. It works closely with the pituitary gland which controls the adrenal glands, ovaries, testes and thyroid gland

Furthermore, many aspects of aging are controlled by the hypothalamus.

It produces several hormones, including:

  • Anti-diuretic hormone
  • Oxytocin
  • Corticotropin releasing hormone
  • Gonadotropin releasing hormone
  • Thyrotropin releasing hormone
  • Growth hormone
  • Somatostatin

Natural Ways to Boost Hypothalamus

  • Take Chromium ... Studies show that chromium improves hypothalamus function. Good sources of chromium include garlic, broccoli, sweet potatoes, basil, green beans, apples, bananas, free range eggs and oats
  • Eat Healthy Fats ... Eating healthy fats such as olive oil, avocado, nuts, flaxseeds and coconut oil supports healthy cholesterol levels. Cholesterol plays a fundamental part in building cellular membranes and hormones, acts as an antioxidant, and is a precursor to some important brain supporting molecules and neurotransmitters.
  • Get Enough Sleep ... Adequate sleep is essential to balance hormones, especially cortisol. Cortisol is regulated by the hypothalamus-pituitary-adrenal axis. Healthy cortisol levels boosts hypothalamus function.
  • Reduce Stress ... Effective stress management is vital for hormonal balance, and hypothalamus health.
  • Exercise ... Exercise has a positive effect on gene expression and hypothalamus neuronal activity.
Increasing Brain Power

Increasing Brain Power

by Nervous System

Studies show that 80% of Americans wish they could improve their ability to remember things, and 94% wish they were smarter. The quest for intelligence has spawned a booming industry of products designed to maximize IQ. Research shows that these products, games and websites enhance verbal reasoning skills in those over 60.

There are several lifestyle choices that you can make today that will increase your brain power.