• Elimination Diet Part 1: Children’s Health

    2 May 2018
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    Inflammation of the gut is linked to chronic problems throughout the entire body, including neurological and autoimmune disorders. While we continue to wait for the science to catch up to what so many of us have already concluded, we can begin to take charge of our lives, and almost more importantly, our children’s lives.

    I’m creating a three-part series on the topic of elimination diets because there are generally three types of individuals who are looking to learn more about them. Adults who are tired of band-aid solutions that cover symptoms, mothers who are exhausted and frustrated with colicky, cranky, diaper-rash-butt babies, and parents who want to figure out what is happening with their children. All three of these people have walked through my office doors. Some find it amazing that something as simply difficult as an elimination diet can change all of their lives.

    I’m starting the series with elimination diets for kids because this generation is struggling with gut-inflammation like no generation before them.

    Look around and you can see the ever-growing number of children suffering from ADHD, ADD, Autism, Type 1 Diabetes, IBS, Obesity, Cancer, Depression, Anxiety, Sensory and Mood Disorders. While some of these disorders cannot be fully recovered from, they are all linked to a leaky or inflamed gut. As the gut is truly the ‘brain’ of the body, it feeds the real brain and cannot do as intended when it is inflamed and not functioning properly.

    One (not so) small example: Researchers have found that putting ADDHD children on a restrictive diet to eliminate possible, previously unknown food sensitivities decreased hyperactivity for 64% of kids.

    Children have age on their side, but their young guts may not even know how to be healthy or function correctly. If your child struggles with food allergies/sensitivities, rashes/skin issues, extreme emotions, tantrums, sleep troubles, lack of control, or any of the above mentioned issues, I highly recommend beginning an elimination diet to heal the gut and learn what specifically effects your child.

     

     

    I am a huge proponent for daily probiotics and utilizing digestive enzymes, but you should get to the root of the issues. We cannot eliminate the environmental toxins from our children’s lives, but we can work to restore gut health and possibly ease their chronic ailments.

    What is an Elimination Diet?

    It is exactly as it sounds. A diet that takes out foods from the typical diet. Generally all chosen foods are eliminated together and left out until the person begins to feel/act/achieve a ‘normal’ state for a period of time. Once this occurs, foods are very slowly reintroduced, taking extreme note on behaviors, sleep, moods, skin appearance, and overall health. Through the reintroduction stage, you will discover what foods ‘trigger’ or intensify your child’s ailments, symptoms, and disorders.

    What Elimination Diet is Right for My Child?

    This is where things get hard. There are several diets you can choose from, but there is not a one-size-fits-all magic trick diet. Well, there might be, but many parents opt to go for an easier introduction to the food-eliminating world. The GAPS diet will bring you back to the very root of foods and keep you there until the gut is healed. It then slowly reintroduces foods as you record the body’s reactions. It is a wonderful option, especially if things do not change after eliminating the basic foods.

    There are three basic types of elimination diets:

    The strict, limited foods “oligoantigenic diet” which eliminates nearly all foods except a limited number that generally cause no problems.

    The multiple-food elimination diet removes foods that most commonly cause food sensitivities. Dairy, gluten, wheat, corn, soy, eggs, nuts, citrus, processed foods and artificial colors and flavors top the list of what should be first eliminated.

    The single-food elimination diet removes only one or two foods at a time. It is most helpful if you are highly suspicious of one or two items your child is eating. However, this diet typically leads parents into a multiple elimination diet, as it is not as accurate.

    You can learn more about diets geared specifically toward ADHD, Autism, and other ailments like the Feingold Diet. You can try a month of Whole30 and see if it leads you to any easy solutions. You can create your own diet if you feel comfortable doing so. However, a diet is not an overnight miracle. It takes 2 weeks or so for the body to detox from the foods it is used to. This detox period can be emotional and extreme, especially when a child is use to consuming food dyes, sugars, and processed items on the regular. Stay strong and committed, keeping other foods out of reach and sight. Once your child reaches ‘baseline’ or what you would consider ‘typical’ for a 3-week timeframe, you can add back in one thing at a time. Reactions (emotional, mental, or physical) can occur up to two days after eating something.

     

    Resources:
    http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)62227-1/abstract
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/
    https://www.sciencedaily.com/releases/2017/11/171102091105.htm
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/
    https://www.sciencedaily.com/releases/2017/01/170119163442.htm
    https://www.sciencedaily.com/releases/2017/01/170119163442.htm
    https://www.sciencenews.org/article/gut-fungi-might-be-linked-obesity-and-inflammatory-bowel-disorders

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  • Digestive Enzymes: Should You Supplement?

    18 April 2018
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    This article can be summed up by the following:

    Yes, your body produces the digestive enzymes needed to break food down. That being said, you must ask yourself, “Am I actually eating real food?”

    Let me back up for a moment and give you a bit more background information.

    Our intestines receive bile and enzymes that work together to break food down to be passed from the body. These enzymes also aid in feeding the body the nutrients from the foods consumed. When everything works as it should, there is no bloating or gas, and bowel movements are regular, easy, and normal. This is typical within the few humans who truly eat a whole foods diet and lead lives unexposed to toxins and stress. As you can understand, that is a very slim margin of people, if any.

    Sadly, most children and adults in our society consume processed foods, foods containing pesticides and carcinogens, toxins like dyes that are not even food, and more sugar – in too many forms to name – than could be imagined. It’s easy to find the research that links these bad habits, along side of the environmental toxins known to affect the gut, to the decrease seen in bile and pancreatic enzymes within the intestines. The body cannot properly break them down because they are not meant to be there. The bile is blocked from the intestines, preventing the enzymes to reach and aid in pushing these items from the body – or releasing the nutrients properly throughout the body. This is when constipation and mushy poop start occurring; stomach aches, bloating, gas, heartburn, nausea, discomfort, low energy, and allergy-like reactions, as well. It’s no wonder kids are mean, unfocused, and pretty cranky today. (As are most adults when you really pay attention.) Their guts need mending.

    While the true answer is to heal the gut and consume 100% organic whole foods, while also leading a stress-free life outside of toxins, it might be easier said than done. I do truly encourage you to eliminate wheat (all gluten) and dairy, and consider a full elimination diet – even with your children. While doing so, digestive enzymes can still be used to aid in healing the gut.

    Digestive enzyme supplementation is all the rage right now, and I am completely in favor of it being added to your vitamin shelf (It can’t go without mentioning that it needs to be a high-quality version). However, it is not a cure all, and should not be depended upon with every meal, every day. It doesn’t make eating fast food okay. The gut should be healthy, and digestive enzymes should be used when foods such as gluten and dairy are consumed to help the body digest them without triggering inflammation.

    Irritation to the gut from stress, pollution, pesticides, and processed foods can cause the tiny hair-like structures along the sides of the intestines to become clogged, throwing off the balance of bacteria, stomach acid, and forcing the toxins back through the liver for detoxing. The liver can become congested and trigger a slower and thicker bile and enzyme production. With less of bile and enzymes, it becomes harder and harder for the intestines to do their job well. Taking a digestive enzyme supplies the body with the needed enzymes to break these items down.

    Digestive Enzymes

    Not only do digestive enzymes aid in the digestion process, but they also allow the body to absorb more nutrients. They break food into amino acids, fatty acids, cholesterol (the good kind), simple sugars, and nucleic acids. They also may aid in easing or eliminating chronic symptoms from digestive disorders, which are of course commonly linked to diagnoses such as Gluten Intolerance, IBS, Lactose Intolerance, ADHD, Autism, and even schizophrenia.

    In a world where food is more fillers and less nutrients, and a society with sky-rocketing chronic illnesses and autoimmune diseases, a little help through enzyme supplementation provides ample benefits. Digestive enzymes will take the stress off of the stomach, pancreas, liver, gallbladder and small intestine when hard-to-digest foods are consumed, so why not add them to your health arsenal?

    While you can find over 40 enzymes currently available; you want to look for a high-quality, broad-spectrum enzyme supplement. This covers the bases and works well with those wanting help in basic digestion and nutrient absorption.

     

    References:

    http://www.klaire.com/images/makingsenseezm.pdf
    https://www.naturalmedicinejournal.com/journal/2013-09/use-digestive-enzymes-specific-digestive-disorders
    https://www.ncbi.nlm.nih.gov/pubmed/8028341
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923703/
    http://www.whole-isticsolutions.com/hr_pdf/research.pdf
    https://www.naturalmedicinejournal.com/journal/2013-09/use-digestive-enzymes-specific-digestive-disorders
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3238796/
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2898551/
    https://www.ncbi.nlm.nih.gov/pubmed/12495265
    https://www.ncbi.nlm.nih.gov/pubmed/19147295
    https://www.ncbi.nlm.nih.gov/pubmed/857664
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2215354/
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1352884/

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  • Squatting While Pooping

    4 April 2018
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    Pooping Should Not be Difficult.

    As you have read here before, the use of Miralax is on the rise and sadly, it doesn’t seem to be going anywhere. I am extremely disappointed in the medical profession as a whole over the use of this gut-ruining product, and that it is not only being recommended, but that it is being given out as candy and expected to cure all of the poop problems in our younger generation.

    I could go on and on about this awful product (again), but today, I want to address something that may aid in everyone’s bathroom troubles. You know that I am a huge fan of elimination diets and healthy lifestyle choices, including preventative care through a chiropractor. I am also a fan of naturally helping the body as it performs its necessary tasks.

    This leads me to the topic of poop.

    Close to 75% of adults have hemorrhoids either internally or externally, but not all experience disruptive symptoms. By age 50, more than half of Americans have chronic or active hemorrhoid symptoms. What is worse is that bloody stools, strained stools, and digestive pain is affecting younger generations more and more each year. According to the Mayo Clinic, hemorrhoids are caused by straining while having a bowel movement, along with other factors like diet and weight.

    If you watch an infant grow into a toddler and begin consistently eating solid foods, you will notice the natural instinct to squat while pooping. Rarely will a toddler run and sit down to have a bowel movement. He would rather stand or squat. This is the point that we begin training him to break his natural instincts and sit on a toilet. Yes, toilets are wonderful. No, I do not want us all squatting in the woods to poop. But just because the toilet works, doesn’t mean that it allows for us to utilize it in a way that aids the body in releasing poop. At least our feet touch the floor though; a toddler or young child is expected to poop easily with his legs dangling.

    Bringing a stool into the bathroom, more specifically, a stool meant to fit around the toilet – such as a Squatty Potty – can help every member of the family, even those potty-learning. The idea is simple, and it can make all the difference. The angle at which we are currently pooping at is causing strain, possible pain, and other issues. When we sit, it creates an anorectal angle, which cuts off the flow of the waste being processed. It creates an upward, unnatural pressure on the rectum making it unnecessarily hard to poop. By squatting on the stool, the angle created removes that blockage and allows the waste to pass easier and without strain.

    Other problems that come with straining to eliminate body waste:

    • Pelvic Floor Issues: Sitting causes extreme pressure on the anorectal angle of the colon causing the colon to protrude into the wall of the vagina. This puts pressure on the pelvic floor and causes unnecessary strain.
    • Constipation: Diet plays the largest role in constipation, but improper positioning also triggers this painful ailment.
    • Urinary Infections: Research has found that squatting allows you to truly eliminate the bladder with a stronger, more consistent urinary flow reducing risk of UTI’s and bladder infections.
    • Colon Disease: Build-up of waste is linked to colon disease. It is important to eliminate completely and often to help reduce the risk of colon cancer.
    • Investing in a Squatty Potty or similar bathroom stool will allow your colon to relax and your stool to be released quicker and easier. Your body will thank you! (I recommend the adjustable height stool if you have younger children.)

     

    References:
    https://www.mayoclinic.org/diseases-conditions/hemorrhoids/symptoms-causes/syc-20360268
    https://www.ncbi.nlm.nih.gov/pubmed/12870773
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017696/

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  • The Purpose of Pubic Hair

    6 March 2018
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    I was recently asked my medical thoughts on pubic hair and if it truly served a purpose. I am highly aware of the trends today, and have learned that 95% of women are assumed to alter their pubic hair by trimming, shaving, or removing it completely. Over the last two decades, our society has gone from trimming the bikini line to believing that the entire labia and pubic region must be bare to be clean.

    This is, of course, not accurate.

    While research on this exact topic is hard to come by, there are enough studies and research articles to connect the dots. A 2000 study found that after 4 months of dietary supplementation of selenium, the mercury levels found within the pubic hair of those with low selenium levels dropped by 34% and increased selenium levels in the hair by 73%. This study alone should trigger further cause for research on the true purpose of pubic hair, as these researchers found that pubic hair is connected to the minerals naturally occurring or being supplemented into the body.

    Further research links pubic hair to providing the pheromones that attract a sexual mate in life. Every person has an almost undetectable and different hormonal smell, and the pubic hair seems to capture and allow this scent to be utilized as it was meant. Pheromones are the hormones linked to sexual attraction.

    Pubic hair is also a sign of maturity, as it occurs throughout puberty. But is does not reach its adult-status of maturity until well after puberty has occurred. The area starts smooth and then develops very fine hairs. These hairs spread over the pubic region, but do not reach the thighs until much later. It has been suggested that once the pubic hair reaches its mature state that it signifies sexual maturity. If one links this theory to the facts known about pheromones, it can be understood that the pubic hair plays an important role hormonally. Testosterone and estrogen (in men and women respectively) increase significantly throughout puberty, triggering pubic hair growth, and level off over the course of a few years. Just because the hormones find a balance does not mean that the pubic hair’s purpose is complete.

    Research has found that removing the hair leaves the follicles susceptible for infection and places individuals at a greater risk for chronic irritation. This irritation, combined with the warm, moist environment of the genital area provides the perfect breeding ground for bacterial pathogens such as methicillin resistant staph aureus (MRSA). It has been found that staph boils needing drained due to infection are more common on shaved pubic areas than un-shaved. What is even scarier is that doctors have found staph infections spread from a shaved-person with a boil to the shaved-partner’s skin without ever developing a boil. This is known as cellulitis. It can also be believed that freshly shaved pubic hair follicles are left as tiny open wounds, which leaves them more susceptible to herpes and other sexually transmitted infections.

    There is one other reason to let pubic hair be, and that is simply because it is a friction barrier. When skin rubs together, or against certain fibers, it can cause burning, inflammation, and pain. The hair presents a cushion and breaks the friction, keeping the area soothed and happy.

    After digging up everything I could find on this topic, I am here to tell you that your pubic hair does indeed have several purposes, and that by removing it, you are not cleaner or healthier. If anything, you are putting yourself at risk of infection and inflammation.

     

    References:
    https://www.sciencedirect.com/science/article/pii/S0946672X00800358
    https://search.proquest.com/openview/751058e8fe4931f067ffcf52fb670b51/1?pq-origsite=gscholar&cbl=33400
    https://www.ncbi.nlm.nih.gov/pubmed/8618032
    https://www.ncbi.nlm.nih.gov/pubmed/20425841
    https://www.ncbi.nlm.nih.gov/pubmed/24432990
    https://www.ncbi.nlm.nih.gov/pubmed/25394526

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  • Cleansing, Smudging, and Saging Yourself and Your Environment

    20 February 2018
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    Saging and smudging are terms that can be used interchangeably in our society. While smudging is done by Shamans, the intermediaries between the material world and the spiritual, it is considered the same as ‘saging’ yourself, home, or environment.

    No matter your beliefs, there is sometimes an undeniable negative energy to a space. There are also times in which you may choose to simply cleanse a space that belonged to another before you, or recleanse your own surroundings to refocus, re-energize, and feel good again. While some people rearrange furniture, do a deep clean, and take up yoga, many others opt to sage their space. With the start of this new year, I decided to create a more neutral and positive air space in the office.

    Shamans use smudges, or bundles of native plants, in sweat lodges and healing rituals, which may be considered if you are pursuing a healthier lifestyle, change in fertility, or chronic ailments. Today, many acupuncturists combine this practice with their own in hopes of cleansing the body to accept treatment more efficiently.

    A 2007 study discovered that the Native American practice of smudging showed a positive outcome within this community for those suffering from cardiovascular disease. An early study from 1999 also showed positive health benefits to this ritual. The study compared emergency room patients with healing ritual patients, all with the same chronic ailments. Those who were exposed to the smudging traditions, sweat lodges, and healing ceremonies saw significantly higher rates of increased health than those treated at a hospital. These studies both suggest bridging western medicine with these Native American rituals and healing traditions.

    For most of you looking to do a simple cleanse, it is important to know that the herbs and traditions are not meant to be taken lightly. Smudging can be done in a bowl or shell with charcoal, stones, or sand, but most commonly, it is performed with a premade smudge stick of wrapped herbs that you hold and spread smoke with a feather or your hand. It is called ‘washing’ as the smoke washes over the person, walls, or air in need of cleansing.  The following herbs are typically found in smudge sticks and can be wrapped on your own if you are interested in doing so. You can create your own combination to include specific herbs not found on this list as well.

    ·       Lavender (Lavandula angustifolia)
    ·       Mullein (Verbascum thapsus)
    ·       Yarrow (Achillea millefolium)
    ·       New England Aster (Symphyotrichum novae-angliae)
    ·       Calendula (Calendula officinalis)
    ·       Sage (Salvia officinalis)
    ·       Thyme (Thymus vulgaris)
    ·       Hyssop (Hyssopus officinalis).
    ·       Rosemary (Rosmarinus officinale)
    ·       Mugwort (Artemisia vulgaris)
    ·       Anise Hyssop (Agastache foeniculum)
    ·       Big Sagebrush (Artemisia tridentata)

    Each of the above herbs has a purpose. Mullein works gently to clear the lungs and make the air more ‘breathable;’ Calendula is an antimicrobial that can aid in healing leaky gut, liver problems, etc but while saging a room, it can act as the healer or the room’s ‘skin.’  Thyme can be smudged to help with physical or emotional pain. It is truly amazing to learn about the history and traditions behind the herbs we overlook every day.

    Resources:
    https://www.ncbi.nlm.nih.gov/pubmed/17172882
    https://www.ncbi.nlm.nih.gov/pubmed/9893314
    https://www.ncbi.nlm.nih.gov/pubmed/9519925
    https://www.ncbi.nlm.nih.gov/pubmed/9810067

     

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  • New Research: Antibiotics Feed Bad Bacteria

    13 February 2018
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    Every human being is walking around with a plethora of bacteria on them – in them. I struggle on where to start on this topic, as most of you may already understand the importance of the gut microbiome, but I do not want to type above where others may be. If you are just beginning your journey into the knowledge of all things natural, then you are probably just diving into the pool of bacteria information. The gut, or digestive system includes the following organs: the mouth, esophagus, stomach, pancreas, liver, gallbladder, small intestine, colon, and rectum. Within this system lies the true brain on the body. Every single aspect of our physical (and mental, respectively) being is linked to the gut, and the bacteria within it. You read that right, the gut is the true brain of the body.

    In all reality, it may soon be realized that the gut and brain are one system and not two because of how interlaced they truly are.

    Here is the beautiful and crazy thing, everyone has a completely different microbiome. Did you know that there are more bacteria than cells within our bodies?  With more than three trillion bacteria in our bodies, most of them reside with our gut. These bacteria have been found to be responsible to inflammation and immunities. They are a pertinent part of our genetic makeup, but yet, most people despise the thought of them.

    I want to clear the record; bacteria is not a bad word. A healthy person will have quite the diverse microbiome within their gut. This great diversity is what typically keeps us healthy. It hasn’t been until recently that researchers have discovered the link to abnormal gut bacteria and illness, and it has opened Pandora’s Box.

    There is no more denying that our gut bacteria isn’t the key to (almost everything). Research shows that a mother’s gut bacteria effects a growing fetus’ brain development. It plays a vital role in our physical and psychological health through its own neural network: the enteric nervous system (ENS), a complex system of about 100 million nerves within in the lining of the gut. It has connections to everything from autism to Alzheimer’s disease. But yet, no one is truly paying attention.

    The microbiome within our bodies is extremely sensitive, and this is why I stress the importance of taking high-quality probiotics. Keeping that balance of bacteria is so detrimental to our health.

    The latest publication of Scientific American included an article that touched on a recent research project from MIT, Harvard, and University of California. These scientists verified what other research had suggested: antibiotics wreak havoc on your gut health. Antibiotics:

    • Deplete central metabolism intermediates in the peritoneum
    • Elicit microbiome-independent changes in host metabolites
    • Alter bacteria during an infection and inhibit drug efficacy
    • Impair phagocytic killing by inhibiting respiratory activity

    For better understanding, antibiotics are causing the body’s naturally good bacteria to be affected negatively, but at the same time, the harmful bacteria are not being eliminated.  This presents a huge imbalance, and while symptoms may be lessened, the underlying issue becomes a much deeper problem.

    Yes, medicine has its place, but this should be a wake-up call for everyone to understand that antibiotics are not equivalent to vitamins. They should not be given or taken for every ailment. Antibiotics will always affect the balance of the microbiome, which will of course affect the illness-fighting capabilities of your immune cells. This then leads to further illness, a weakened and more susceptible immune system, inflammation, or a plethora of chronic issues.

    While researchers continue to peel back the layers, I hope that you understand that prioritizing your gut health will better equip you for a lifetime of health and happiness.

     

    References:

    http://www.cell.com/cell-host-microbe/fulltext/S1931-3128(17)30455-9

    https://www.scientificamerican.com/article/a-new-antibiotic-weakness-mdash-drugs-themselves-help-bacteria-survive/

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  • Magnesium: Signs of Deficiency

    2 January 2018
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    Magnesium is a mineral that is vital for more than 300 enzymatic processes in the body. It plays a role in everything from muscle movements to hormone production. It is essential for the body to perform at peak level.

    Magnesium:
    • Gives rigidity and flexibility to your bones
    • Increases bioavailability of calcium
    • Regulates and normalizes blood pressure
    • Prevents and reverses kidney stone formation
    • Promotes restful sleep
    • Helps prevent congestive heart failure
    • Eases muscle cramps and spasms
    • Lowers serum cholesterol levels and triglycerides
    • Decreases insulin resistance
    • Can prevent artherosclerosis and stroke
    • End cluster and migraine headaches
    • Enhances circulation
    • Relieves fibromyalgia and chronic pain
    • Treats asthma and emphysema
    • Helps make proteins
    • Encourages proper elimination
    • Prevents osteoporosis

    Magnesium is consumed, used, and excreted by the kidneys through the urine every day. The mineral is responsible for keeping the body relaxed, meaning mentally and physically. Without the correct amount of magnesium, chronic issues begin to arise. Less than 20-30% of Americans consume the recommended amounts of magnesium on a daily basis, which could be the link to so many suffering from chronic pain, anxiety, headaches, and other common ailments. Many in my field believe magnesium deficiency is the single largest health problem within our society.

    A major concern is that most Americans experience the side effects of magnesium deficiency as part of their daily life without questioning them. Most people just assume that these issues are due to other avenues of their lives and lifestyle choices, but the truth is that it’s a simple solution that no one seems to know about. This is why magnesium deficiency goes untreated so often.

    Hypomagnesemia, the term used for magnesium deficiency, causes the following:

    • Cardiovascular disease
    • Kidney or liver damage
    • Multiple sclerosis
    • Glaucoma
    • Alzheimer’s disease
    • Muscle cramps (Charlie horse is the perfect example)
    • Muscle spasms
    • Improper and poor digestion
    • Impotence
    • Constipation
    • Mood swings
    • Increased PMS symptoms
    • Cavities
    • Migraines
    • Headaches
    • preeclampsia
    • Hyperactivity or constant fatigue
    • Insomnia
    • Trouble sleeping
    • High blood pressure
    • Low immune function
    • Heartburn and Acid Reflux
    • Heart palpatations

    Why are we not consuming enough magnesium?

    Our soil is not exactly nutrient dense anymore. This alone causes our foods to contain less magnesium. Chemicals such as fluoride and chlorine in our drinking water bind to magnesium, preventing our bodies from absorbing it. Supplementing and consuming excess calcium without a 1:1 ratio of magnesium also causes the body’s magnesium storage to be depleted. Even stress triggers the body to deplete itself of magnesium.

    Then there is the overuse of prescription medications and antibiotics. This alone destroys our guts and causes the body to fail at nutrient absorption.

    The following also play a huge role in the over-depletion of magnesium on a daily basis:

    Caffeine (Coffee, tea, soda)
    Sugar (processed foods and beverages)
    Alcohol
    Diuretics

    While the amount of magnesium we need to comparison to other nutrients is small, our bodies deplete it continuously, and it is required for normal body function. It needs to be replenished throughout the day, every day. Healthy food choices are a great start, but supplementation should also be considered.

    Not all magnesium supplements are created equal.

    Read more about supplements in my series HERE, HERE, HERE and HERE

    Magnesium can be found in many forms, both orally and topically. Topically, the magnesium moves directly into the blood and tissues, replenishing the body’s needed magnesium stores more quickly and bypassing the kidneys. So, I often encourage clients to invest in a magnesium rub, take Epsom baths, and use magnesium oils. There are many powders and capsule forms of supplementation as well, with magnesium in citrate, chelate and chloride forms believed to be absorbed better than magnesium supplements in oxide and magnesium sulfate form.

    These are the current RDAs for magnesium depending on your age and gender — intakes vary on different individual factors — according to the NIH:

    • Infants–6 months: 30 milligrams
    • 7–12 months: 75 milligrams
    • 1–3 years: 80 milligrams
    • 4–8 years: 130 milligrams
    • 9–13 years: 240 milligrams
    • 14–18 years: 410 milligrams for men; 360 milligrams for women
    • 19–30 years: 400 milligrams for men; 310 milligrams for women
    • Adults 31 years and older: 420 milligrams for men; 320 milligrams for women
    • Pregnant women: 350–360 milligrams
    • Women who are breastfeeding: 310–320 milligrams

     

    References:
    https://bodyecology.com/articles/magnesium_deficiency.php
    http://www.ctds.info/magnesium.html
    http://jn.nutrition.org/content/133/9/2879.long
    https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
    https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
    https://academic.oup.com/ajh/article/15/8/691/143851
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

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  • The Webster Technique

    19 December 2017
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    As chiropractic care is becoming a more well-known and utilized form of preventative care, it is also drawing in many women throughout their pregnancies. Pregnancy is a time of much discomfort, as the body is changing and causing misalignment and pain for the mother. This is when the term “Webster Technique” begins being tossed around.

    Over 30 years ago, Larry Webster DC developed the Webster Technique; he also founded the International Chiropractic Pediatric Association (ICPA) to oversee, promote, and ensure the proper chiropractic care of children, pregnant women, and families as wholes. His technique has become known in today’s society as one of the go-to methods of helping a fetus find the best position in utero. The truth is that the Webster Technique addresses sacral subluxation through sacral analysis, diversified adjustment and related soft tissue release. It was found that many women claimed their unborn children turned into a more ideal birthing position after receiving treatment. This intrigued minds and caused a large amount of talk in the research community.

    Due to these observations of breech fetal pregnancies reporting ‘correction of fetal position to vertex following the use of the Webster Technique, the technique was described in its early days as a “breech turning technique” by both patients and chiropractors.’ Since this time though, it has been learned that being called a ‘turning technique’ implies the treatment of a condition, or the intentional focus of care on an unborn malpositioned baby rather than focusing on the correction of sacral subluxation. The name was officially changed to ‘The Webster Technique.’

    According to the ICPA, “The Webster technique is a specific chiropractic analysis and diversified adjustment. The goal of the adjustment is to reduce the effects of subluxation and/or SI joint dysfunction. In so doing neuro-biomechanical function in the sacral/pelvic region is improved.

    The ICPA recognizes that in a theoretical and clinical framework of the Webster Technique in the care of pregnant women, sacral subluxation may contribute to difficult labor for the mother (i.e., dystocia). Dystocia is caused by inadequate uterine function, pelvic contraction, and baby malpresentation. The correction of sacral subluxation may have a positive effect on all of these causes of dystocia.

    In this clinical and theoretical framework, it is proposed that sacral misalignment may contribute to these three primary causes of dystocia via uterine nerve interference, pelvic misalignment and the tightening and torsion of specific pelvic muscles and ligaments. The resulting tense muscles and ligaments and their aberrant effect on the uterus may prevent the baby from comfortably assuming the best possible position for birth.”

    NOTE: Not all chiropractors are certified in this technique, and I cannot stress the importance of finding one who has completed the ICPA 180-hour certification program to ensure proper utilization.

    Throughout pregnancy, the body adapts to the increase of hormones, weight gain and postural adaptations. These changes increase the risk of sacral subluxation and neuro-biomechanical imbalance. The sacrum, the pelvis and the elaborate network of ligaments, tendons, muscles, and nerves attached and intertwined within this area are all under constant pressure and change during pregnancy. The pelvis and sacrum typically move as one, but as one side (the ilium) is ’rocked’ back and misaligned, it causes the other side to ‘rock’ forward. As you can envision, the pelvis is then tilted. This tilt is linked to:

    • Pain the legs
    • Tightness in the legs
    • Narrowed birth canal
    • Severe lower back pain
    • Long and painful labor leading to unwanted interventions

    This improperly aligned pelvis can also encourage a baby to settle into the breech position late in pregnancy. Because of these risks, it is important that a chiropractor assess the mother throughout pregnancy and adjust accordingly to aid the body as it changes, which also allows the baby to naturally find its most comfortable and best position to grow and be born from.

    A properly aligned pelvis and sacrum help the muscles stay loose, allowing the nerves within the pelvic area to send important messages from the nervous system to their proper destinations without interference. The Webster technique does just this; it balances the pelvis properly while reducing stresses to the ligaments that support the uterus.

    References:

    https://icpa4kids.com/media/1160/webster_technique.pdf

    http://icpa4kids.org/Chiropractic-Research/webster-technique-defined.html

    http://pathwaystofamilywellness.org/Pregnancy-Birth/for-many-pregnant-moms-webster-technique-is-the-key-to-a-safer-birth.html

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  • CBD Oil Part 3: A Neuroprotector

    5 December 2017
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    Cannabidiol (CBD) is growing in popularity as the research is released on just how wonderful it can be for anxiety, pain, and chronic problems so many people suffer from. But the benefits aren’t just for those currently experiencing troubles. The research is overwhelmingly positive and links CBD to not only balancing the Immune system, but protecting the brain as well.

    I know you are thinking that this can’t be so. That marijuana disrupts brains cells; it can’t protect them. Remember that CBD is not the equivalent to consuming basic marijuana. There are little to no side effects, no ‘high’ is felt, and the science undeniably backs the use of it.

    The US National Institutes of Health acknowledge the benefits of CBD and do not discourage against therapeutic usage.

    As a neuroprotectant, CBD reduces the previous damage done to the brain and nervous system and allows for the growth and development of new neurons. This means that spinal cord injuries, brain injuries, diseases, and strokes may benefit greatly with CBD treatment. The oxidative stresses caused by head injury, genetic disorders, and autoimmune diseases that typically lead to temporary or permanent neurological damage may be protected against or greatly reduced with the use of CBD oil.

    But what about using CBD oil preventatively? Are the benefits still there if the problems are not?

    YES.

    Research has linked CBD oil, as a preventative supplement, to the following neurological disorders:

    • Amyuotophic Lateral Sclerosis (ALS)
    • Epilepsy (and other seizure disorders)
    • Multiple Sclerosis (MS)
    • Parkinson’s Disease
    • Schizophrenia

    It has also been proven that CBD oil aids in management of the symptoms of all of these disorders: depression, agitation, appetite loss, pain, insomnia, and inflammation.

    Alzheimer’s has been proven to be caused by inflammation within the brain, although the cause of the inflammation is still unknown. Research is currently being performed with CBD oil and the prevention of possible neurological inflammation. Ohio State Professor of Neuroscience, Gary Wenk, PhD has been studying this possibility for decades. He found that after the age of 30, the human brain naturally begins becoming inflamed. By utilizing CBD, this inflammation can be halted or reduced.

    The US government has recently labeled CBD not only as a neuroprotector, but as an antioxidant as well. These two titles are different, but after breaking it down, you will see that they are tied to one another. The brain accumulates excess glutamate over time, and this can lead to glutamate (a neurotransmitter) toxicity, which can destroy brain cells. Studies show that CBD reduces hydroperoxide toxicity in neurons.

    Furthermore (as if you need more reason to believe in CBD!), this oil promotes new brain cell growth in adult brains!

    While more research is needed, and occurring, it is believed that CBD oil can be used to minimize cell damage, promote healing, and prevent future neural damage.

     

    References:

    https://www.ncbi.nlm.nih.gov/pubmed/18679164

    https://pdfs.semanticscholar.org/12df/a2e60583ba75667c0ee84f72ee114d01759b.pdf

    https://www.ncbi.nlm.nih.gov/pubmed/20439484

    https://www.ncbi.nlm.nih.gov/pubmed/15055508

    https://www.ncbi.nlm.nih.gov/pubmed/25935511

    https://www.ncbi.nlm.nih.gov/pubmed/24237632

    https://www.ncbi.nlm.nih.gov/pubmed/22342378

    https://www.ncbi.nlm.nih.gov/pubmed/21362108

    https://www.ncbi.nlm.nih.gov/pubmed/23902406

    https://www.ncbi.nlm.nih.gov/pubmed/16186518

    https://www.ncbi.nlm.nih.gov/pubmed/24614667

    https://www.ncbi.nlm.nih.gov/pubmed/25237116

     

     

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  • CBD Oil Part 2: Balancing the Immune System

    21 November 2017
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    As I discussed in Part 1, cannabinoids are derived from the cannabis plant, but are not the same thing as the drug marijuana. Cannabinoids, such as CBD oil do not produce a ‘high’ or other well-known symptoms of ingesting marijuana. Instead, this oil is known only to aid the body, as proven by more research than you have time to read!

    I have spent countless hours reviewing the studies available, and I truly believe that CBD oil can be an added benefit to almost everyone’s lives, but more specifically to those suffering from chronic pain, inflammation, anxiety, and so many other health issues. It seems that where the medical professionals draw a blank and prescribe more medications, CBD oil may in fact be a much better supplement to the body. It is at least worth considering.

    Today, I want to address another powerful aspect of CBD oil that not many know about. The oil itself reacts with the body’s natural endogenous cannabinoid system (ECS). This system is a complex network of lipids and receptors. The endocannabinoids and their particular receptors are produced naturally by the body and are located in the brain, connective tissues, glands, and the cells of the immune system. These receptors are designed to interact actively with cannabinoids to balance the body’s immune system as a whole.

    Cannabinoids work hand-in-hand with the ECS to help the immune system -and the body as a whole- reach it’s optimal levels by binding to the ECS receptors. This process is proven to aid in most autoimmune diseases, such as Parkinson’s, Multiple Sclerosis, IBD, Fibromyalgia, Celiac Disease, and Lupus. Researchers are currently studying just how valuable CBD oil can be for other autoimmune illnesses; it will take time, but the current information points to positive results in all areas. This new research will be invaluable, as over 50 million people (75% of which are women) suffer from autoimmune diseases.

    With autoimmune diseases, the body cannot differentiate between outside intruding germs/cells and its own healthy cells. Research shows that CBD oil binding to the ECS receptors increases the body’s ability to distinguish differences.

    Our immune systems are complex aspects of the body. Often times, it falls out of balance and leaves us susceptible for illness and discomfort.  Typically, the immune system becomes overstimulated and causes common ailments, but an under-stimulated immune system is linked to cancers and other life-threatening diseases. It is important to work on keeping the system balanced and healthy. CBD oil works naturally with the ECS to maintain a healthy balance.

    Just as the body receives and benefits from the sun’s natural Vitamin D (and many other naturally occurring vitamins), it also greatly benefits from a plant’s natural oils.

     

    References:

    https://www.sciencedaily.com/releases/2014/06/140602150914.htm

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2828614/

    https://www.ncbi.nlm.nih.gov/pubmed/24969296

    https://www.ncbi.nlm.nih.gov/pubmed/11357882/

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2516444/

    http://www.pnas.org/content/97/17/9561.short

    http://www.dl.begellhouse.com/journals/2ff21abf44b19838,1bb92ee6322077e8,51ea496923eaf9a5.html

    http://www.sciencedirect.com/science/article/pii/S0885392409007878

    https://books.google.com/books?hl=en&lr=&id=XfW3AAAAQBAJ&oi=fnd&pg=PR1&dq=cbd+oil+and+the+immune+system&ots=hG6eaF73OL&sig=r87i2jK2GkhprUiCTP1s-2fAeyU#v=onepage&q&f=false

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