That Gut Feeling

You know that feeling...that feeling in your gut when something just isn't right?  Even if logic surpasses all understanding, your gut knows.

The Gut is one of the least appreciated parts of our body.  Did you know, according to PLOS Bio,  that there are actually more bacterial cells in your body than there are human cells? 10 Million more!  Have I got your attention.  All of this good bacteria is what helps to keep our whole self healthy from head to toe.  What you eat will either help or hinder your overall health because of how it affects the gut.  Let's look at the organs and functions supported by a healthy gut microbiome.

1.  Intestines.  All that bloating, gas, indigestion and inflammation is often due to an imbalance in your gut bacteria.  Certain good bacteria such as Lactobacilli can actually improve these issues and even seal up the microscopic gaps in the intestinal lining that is known as Leaky Gut Syndrome.
2. Heart.  A healthy gut can help in regulating your good Cholesterol or HDL
3. Blood Sugar.  One study performed by the National Institute of Health discovered that the same person eating the very same food at various times had different levels of blood sugar.  They theorize that the difference comes from the changing gut bacteria.  
4. Brain.  The gut and the brain are connected through millions of nerves.  They definitely communicate back and forth. Certain species of bacteria help to produce neurotransmitter chemicals such as Serotonin.  Some researchers are now linking the bad bacteria to various mental illnesses.  This is an emerging science but makes you stop and think about that donut.
5. Immune System.  Your gut is one of the first defenses against bad bacteria.  A healthy and appropriate amount of stomach acid helps transport vitamins and minerals to all your cells and stands ready to attack foreign invaders.  

How can you improve your gut health?   We already know some of the things we can do...

• Eat a variety of healthy fruits and vegetables as well as organic meats
• Fermented foods such as yogurt, kefir, sauerkraut are excellent ways to reduce disease causing bacteria in your gut.  Make sure your yogurt isn't the kind filled with sugar. 
• Eat prebiotic foods such as bananas, artichokes, oats and apples. The fiber from these foods feed the healthy bacteria. 
• Breastfeed for 6 months.  Breast milk is full of amazing bacteria that helps establish the gut health in infants. 
• Whole grains are another wonderful source of fiber that builds a strong microbiome. 
• Limit your use of antibiotics since they destroy bacteria; not just the bad bacteria that makes you sick. 

Sometimes, we tend to make our health much more difficult than it needs to be.  When we focus on the key organs in our body, such as our gut, so many other problems dissipate.  A balanced and healthy gut will promote hormone balance, weight loss, regulate sugars and give our brain the help it needs to be sharp.  

Focus on intentional eating rather than fad diets or extremes.  Make better choices for yourself and focus on feeding yourself nutrients rather than just whatever food is easy to grab.  This is especially important during this time of new viruses.  Prevention is the way to approach all illness and disease. 

Taking Care of You- Part 2

In our last post, we talked about taking care of your mental health during these unprecedented times.  Today, let's talk about the proactive ways we can take care of our physical self.

Sleep- We often wear our late nights and early mornings like a heroic badge.  In reality, we need to be getting a lot of sleep because of the increase of stress.  There isn't one person who is breezing through these days, stress free.  Sleep is when our bodies rejuvenate and rebuild.  Sleep is also one of the healthiest ways to boost our immune system.   If you are up and down all night or have difficulty falling or staying asleep, make sure you schedule in some naps to get those ZZZ's in .

Nutrition- In times such as these, we tend to carb load.  Carb loading isn't a bad thing if you are choosing good, nutritious carbs.  Choose whole grains, along with plenty of fruits and vegetables.  Resistant starches such as boiled potatoes, rice or legumes are a great way to help your body handle the excess stress.   Steer clear of refined sugars and sweets, they will only serve to stress you adrenals even more.

Vitamins and Minerals-  Since it's likely that your nutrition is not on point, beef up your vitamins in the morning. 

• Zinc is one of the best ways to boost your immune system and it's safe to take every day.  
• Vitamin D in terms of immune benefits but it's true.  Vitamin D3 paired with K2 is a good way to get your Vitamin D  and the K2 helps move the calcium from your blood and tissue to the bones where it belongs.   Without enough vitamin D, we are more susceptible to infection...and since we live where the sun doesn't shine half the year...or it does but it's too cold to be outside, we are often depleted, especially this time of the year. 
• Vitamin C is so important in the argument of immunity.  It's a powerful antioxidant and helps clear the body of free radicals that are disease causing.  Make sure you are taking a Vitamin C Complex...the Bioflavonoids, not just the ascorbic acid.  Did you know Vitamin C encourages white cell growth?  White blood cells are the bacteria and virus fighting cells.  
• B Vitamins- All your B  Vitamins are critical to good health and help us adapt to the changing stressors around us.  The best source of all your B's is  non-fortified Nutritional Yeast. 

One word of caution when taking Vitamins and Minerals.  Some, that I have not mentioned are potent anti-viral or anti-bacterial options.  Just like taking too many antibiotics can create resistance, so it is with natural choices.  Make sure you know what you're doing before taking too many natural products.  

Exercise- We can't talk about self care without mentioning the importance of  getting some exercise.  Right now the gyms are closed and we need to keep our distance from other people but that doesn't mean we can't get out for a walk or run.  Engage in running the stairs at home, doing a little yoga, pilates, or a heart raising HIIT workout.  Anything.  Not only is it good for heart and soul but helps alleviate the stress we are all feeling. 

Be being a little more proactive during this time of viral outbreaks, we can strengthen our immune system and be the healthiest we can be.  Then, if we do end up with a viral or bacterial infection, we have some fighting power! 

Taking Care of You- Part 1

How are things going during this quarantine? We are all trying to adjust to some really difficult situations.  We are all in this together, yet we each experience it differently.  The only thing that really feels like a hint of normal is the unexpected.

So, how do we deal with the constant change and upheaval around us, not to mention the isolation and disconnection?

Taking care of our mental health should really be a priority.  If you are prone to anxiety or depression,  this situation can be detrimental.  Here are some ideas to help you through these difficult times.

• If you feel your anxiety creeping up, ground yourself in the moment.  Keep your mind present and aware.  When we think too far ahead, we feel anxious and if we dwell on the past, depression can beset us.  Live in whatever moment you are in. 
• Just like everything else around you, feelings and emotions will change.  If you allow yourself to feel, to sit with whatever emotion comes up, the quicker it will pass. If we stuff our feelings and try to avoid them, when they finally surface again, they seem to carry a bigger punch. 
• Choose a trusted friend or family member who can be a hard edge to lean upon.  The fear and worry becomes too much, give the feelings words and share that with your trusted friend. 
• We have to practice social distancing but not connection.  With technology today, we have so many options to stay connected.  We are human.  We need connection and love.  Connection and love are two keys to surviving tumultuous times. Be creative, find ways to stay in touch and close to friends, neighbors and loved ones. 
• Stop engaging with social media.  There is nothing to be gained from reading article after article about facts and figures you have no way of knowing their truth.  This isn't to say we shouldn't be educated about the situation at hand, but negative headline after negative headline will most definitely impact your nervous system. 
• Trauma often comes in a series of small losses and before we even realize, we are fixating, overwhelmed, restricted and paralyzed.  Another reason to distant yourself from negativity and fear mongering and stay in the moment. 
• Maintain routine and rhythm.  Even though you may be staying home for days and weeks on end.  Get up at the same time everyday.  Make your bed. Get dressed.  Keep yourself together.  Our nervous system craves a rhythm.  Even though things around us change by the hour, there is still so much within our control and agency.    

If you are still feeling overwhelmed and having a hard time coping from day to day, reach out to one of our providers.  They can talk things over with you, help you sort out the facts from the fiction and provide peace of mind.   We can do this!  You are stronger than you think.

10 Effects of a Leaky Gut

Do you have a leaky gut? 

It's the buzz word of the decade in case you missed it.  It's not always a concrete thing to diagnose, it's based on a collection of symptoms.  A leaky gut means your intestines have some permeability to them; undigested food particles and toxins can leak through these microscopic openings and into your blood stream.  Current studies suggest that this is thought to be one of the main reasons for autoimmune disease.

Here is a list of the top 10 symptoms of leaky gut.

1. Gas, bloating, constipation, diarrhea. 
2. Food sensitivities and intolerance
3. Fatigue
4. Brain fog, confusion
5. Headaches/migraines
6. Skin problems
7. Widespread inflammation
8. Joint pain
9. Nutritional deficiences
10. Autoimmune disease

If you suspect you have a leaky gut, there are some lifestyle changes you can make to improve your overall health but it's not going to be easy.  Many of our bad habits with food are addictions that are hard to break, such as sugar, alcohol and caffeinated beverages.  In order to win this fight, you have to have a plan.  

One of the best places to start is with an elimination diet.  Simply, begin to eliminate the known culprits that disrupt our gut microbiome.  Those main offenders are-

• Gluten
• Sugar or sugar substitutes
• Alcohol
• Dairy
• Eggs
• Soy
• Processed and fast food

Some sources cite that an elimination diet needs to last at least 90 days in order for your gut to heal.  Others say that in little as 23 days, you will begin to see improved health if you are 100% compliant.  It takes 21 days for the antibodies in our immune system to 'turn over', hence 23 days may be a good number to start with.  Everyone is different and if you notice the symptoms return after just 23 days, you may want to give yourself a little more time for your gut to heal. 

So, what can you eat now that we have eliminated all the joy out of life?

• Choose healthy fats- olive, coconut, avocado oils
• Choose clean, organic, grass fed meats.  Steer clear of fish with high levels of mercury
• Choose organic vegetables, nuts and seeds.  70% of your calories should come from good fruits and vegetables and 30% from protein while in an elimination diet. 
• Choose to prepare your own food.  Even so called, healthy pre-packaged foods are hidden sources of salt, fats and even sugars.  The less a food is processed, the better it will be. 

As you begin to introduce foods back into your diet, go slow and only introduce one food at a time for a week at a time. Pay attention to how you feel with each introduction.  At the first sign of symptoms returning, give yourself some more time to rest before you try again.   You can also try adding in probiotics to help in healing your gut.  

Even though there isn't a single test to diagnose a leaky gut, it makes sense to visit your health care provider to rule out any other underlying conditions that may be causing your health issues.  Never just self diagnose and hope for the best.  The providers at Madison Women's Clinic would love to share in your healthful journey and be a supportive member of your healthcare team.  

Don't Eat Bat Soup and Other Good Ideas

This probably goes without saying...but...

Don't eat bat soup!

It's not clear if the Coronavirus out of China, started because of bat soup, but it's a theory/myth circulating out in the World Wide Web.  Bats do in fact carry the deadly virus that can be passed on to humans.  In some parts of the world, bats are well used, as food, even considered a delicacy, to using their dung as fertilizer.  It's not just about bats, if you think about it, viruses are everywhere and to get caught up in which animal of the many, Coronavirus was initiated from is merely a distraction and fuels our fears and upsets our sense of safety.

We want to provide you with facts, the things we know.  There are many things we don't know and will not be dwelling on those details in this article.   So, here is a run down of what we do know as reported by the CDC for this country.

• There are several common strains of Coronavirus that many people, even in the US get every year and probably don't even know they have it.  It acts much like the common cold. 
• There is a new strain of Coronavirus; it is the SARS-CoV-2. The disease it causes is referred to as COVID-19
• Initially, officials assumed it was spread from animal to human, though, now we are seeing human to human transmission.
• As of February 25, 2020, the virus is not spreading in the community of the United States.
• When there is sustained spreading of a virus in a community, it means that people are getting it who have no idea how they came in contact with the disease. 
• The threat of a pandemic is high but individual risk is dependent on exposure. 
• If you are a typical American who just goes about living a regular life, your risk of getting COVID 19 are very low.  If you are an international traveler or caregiver in the healthcare industry, your risk may be slightly higher. 

In the future, if it becomes a true pandemic, then these risk loads would change dramatically. What are the symptoms of Coronavirus 19 and how does it spread?

• Fever
• Cough
• Shortness of breath
• Symptoms can range from mild to severe. In severe cases, pneumonia and other complications are seen.
• Exposure is 2-14 days
• It is spread through respiratory droplets from someone within 6' of you. It could possibly be spread through infected surfaces, though this does not seem to be the case.
• It is contagious at the first sign of symptoms
• It spreads easily and is sustainable

What is the best treatment?  There is not a 'treatment' yet, though the CDC and other entities are working on that. The absolute best treatment is prevention.  We say it again and again, yet, as we see with Influenza, few people make much of an effort to contain their germs when they are sick.  We insist on going to work, grocery shopping and even hang out at the movies or other activities when we have a sore throat, a cough and even an upset stomach or fever.  We send our sick kids to school in hopes that nobody notices. We need to stop doing this!   

All of our attention is on the Coronavirus but Influenza is still in full swing and claims many more lives than the Coronavirus has yet.

Let's run through the list of preventative measures you can take today to protect yourself and your family, even our community from any virus. 

• Stay home if you are sick...with anything, even minor things.
• Cover your mouth and nose with a tissue when coughing or sneezing.  Discard the tissue in the trash. 
• Avoid touching your eyes, nose or mouth.
• Disinfect touched objects in your home frequently
• Wash your hands frequently and for at least 20 seconds
• Use an alcohol based sanitizer if  hand washing isn't available.  Make sure it contains more than 60% alcohol.  
• If you must leave your home, including to go to a doctor's appointment, wear a mask.  Many doctor's offices offer you one at no charge when you walk in.  It's FREE!  Who doesn't love free things? 
• Be careful treating yourself with natural things such as oils.  Some oils and herbs can actually cause a virus to replicate itself so make sure you know what you're doing before indulging in alternative medicine. 
• Contact your provider at Madison Women's Clinic...we can help you get back to good health. 

One final word, if you are sick, if nothing else, respect those around you who may not have a strong immune system.  This includes our senior population, infants, and those with a compromised immune system.  

Sleeping through pregnancy

Sleep deprivation is something most pregnant women just accept as a way of life for 6 months or so as their pregnancy ramps up and a growing baby keeps you up. 

Sleep is one of the most precious commodities a pregnant woman has.  Sleep is the key to maintaining good health throughout your pregnancy, a smoother labor and delivery and 9 months with fewer complications.

Here are some proven benefits to good sleep hygiene during pregnancy.

1. Sleep is when your body returns to setpoint and helps you maintain a healthy weight.
2. Sleep decreases your chances of developing preeclampsia by allowing your body to rest and relax, thereby lowering your blood pressure and encouraging good blood flow to the fetus.  
3. Sleep releases growth hormones that are good for mom and baby. It helps ensure proper development and growth to your fetus.
4. Sleep makes even a rough pregnancy more tolerable. 

So, how does one simply get more sleep while being uncomfortably pregnant?

• Make sure you have a good supportive mattress and lots of pillows to cushion and support your back and belly. 
• If sleeping during the night is restless, make up for it with naps during the day.  
• If light is bothersome, consider investing in a sleep mask. 
• Keep the temperature in your room a comfortable temperature.  We tend to be much warmer when pregnant so adjust your external thermostat whenever you can. 
• If noise is an issue, tune in to some white noise.  There are many apps you can find or even recordings on YouTube. 
• Choose your food wisely.  Avoid hot and spicy foods, foods that create gas and indigestion.  Avoid too much sugar throughout the day.  Too much sugar during the day will create extra trips to the bathroom through the night. 
• Consider eating a high protein snack before bed.  This will help keep your blood sugars regulated throughout the night and help keep you asleep and comfortable. 
• Work out the stress of the day before you go to bed.  Write down anything you need to remember.  Dump out the worries and spend a few minutes before bed, just relaxing in peace and quiet.  Eliminate social media in the evening hours to give your brain a chance to slow down. 

These are just a few tips.   Anything that promotes good quality sleep will benefit you more than you know throughout your pregnancy. 

Night Owls and Early Birds

If you had to say...are you a night owl or an early bird?

According to science and studies and ...take it for what it's worth, night owls or late Chronotypes, as they are properly termed, have some advantages over the early birds.

1. Late nighters and late risers seem to have an edge of creativity.
2. One theory suggests that night owls seem to be better at finding non conventional solutions to the problems they face.
3. In 2009, researchers linked an increase in IQ to those who preferred to go to be late and wake up late.  That study has been recreated by the US Airforce and similar studies concur.  Even those who score higher on tests in MBA programs are self proclaimed night owls.
4. Night owls get bursts of strength and greater stamina than early birds. This can be in part to surges in the central nervous system in those late chronotypes. 
5. If you naturally stay up later without a problem, odds are you have greater mental strength, not just physical strength.  They often remain mentally alert for more hours in a day than those who rise early. 

All of this isn't to say that early birds are a lost cause.  Quite the contrary.  Early Chronotypes have a lot going for them. 

1. Early risers report that they are happier than their late counterparts.  Science suggests that the early morning daylight hours contribute to a better mood.  We all know the benefit of daylight.  Early birds are getting more of it. 
2. Being an early to bed, early to rise kind of person is correlated to lower body mass as well.  We don't realize the impact good sleep has on our body's ability to burn fat...seriously, while sleeping! 
3. Early risers suffer from less insomnia. Again, it seems sleep is an important component to all round better health. 
4. The internal clock of an early riser more easily aligns with school and work schedules making it easy for them to adjust to the 9-5 work schedule. 
5.  Early risers are energetic, effective problem solvers and offer their counterparts a positive outlook on life.  They are methodical and well organized...I mean, what else are you going to do in those early morning hours but organize something?

Perhaps you've tried to change your late night ways or stay up extra late and face a dismal success rate.  Most of our waking and sleeping tendency is hardwired in us from day one and partly controlled by our genes.   One is not better over the other, what matters most is that your body is getting adequate sleep.  

Good hygiene is associated with good health, so whatever you do, don't let your quality and quantity of sleep get away from you.  You know, embrace the inner owl or early bird that you are!  Whatever your preference, be the best you can be!