Advocating for Chronic Pain, Women empowerment through Nutrition and Holistic Health
Author Archives: Chronically Holistic
I’m a Yogi loving, Amateur Homesteading, Nature loving, Chronic Pain Fighting, Holistic Health Advocate here to share my journey to help you on yours.
My health journey background revolves around undiagnosable pain since childhood. I was even wheelchair bound for a part of it. I’ve had many empty diagnoses including: RSD (now CRPS), POTS, TOS, Migraines, TMJ, Hyper-mobility, Depression and Anxiety. I’ve had four major surgeries related to these diagnoses and have spent thousands of dollars and hours at doctors. I’ve been on dozens of medications, supplements and herbs. I’ve seen all the medical and natural specialists around and have had more tests and imaging done at a young age than most will their entire life. My journey has given me the knowledge and importance of nutrition. Healing your body with real food and the importance of gut health. I’m finally healing and I’ve tried close to everything. I hit rock bottom and was beyond desperate. Hollistic Health has given me my life back. I hope my blog is able to point you in the right direction to allow you to heal and live your best life!
Xo Kate
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You can eat a 100% organic farm raised diet and still be “unhealthy”. I was totally baffled for years why I was in so much pain but eating so “clean”. Just as you can’t dress like a football player and expect to jump into a professional game and nail it, you also can’t eat healthy and ignore other stressors on your body and expect to be healthy. Food is the basic support to our body and is essential, but there is so much more that contributes to our wellness.
If this is you, then kudos to you! If you’re here though you are probably suffering in some aspect and here for curiosity or guidance.
Your body is similar to a bucket. It can only take on so much before it “overflows” or in your bodies case, goes into overdrive which then results in our symptoms and illnesses.
There are many ways our body detoxs and rids our body of toxins and stresses. If your bucket is full then there is no room for more water to come in. I’m not saying you are supposed to live a stress free life, but one that your body can handle and stay balanced. Obvious stressors include visible stress, but many of us (myself included) had hidden stressors from your diet, environment and immune that are not obvious!
This is why it’s so important to look at healing your body as a whole and not at only the symptoms. On top of this every body is different. This is why some diets, detoxes and supplements work for some but not others. I have been there! It is frustrating, time consuming and expensive! Don’t give up if you’re suffering, there is light at the end of the tunnel. You just haven’t found your bio individualized plan to help you heal yet.
Here are some tips on how to balance out your “bucket flow”
DRINK MORE WATER! This is soo simple and widely known, yet most of our health issues are from cellular dehydration! Drinking GOOD drinking water and enough of it is always my #1 go to for health concerns, especially if they are new!
Correct digestive concerns: look into food reactions, sensitivities. Gut health is soo important to your health!
Eat a whole food diet: this will help balance out any blood sugar, fatty acid, mineral and detoxification issues. Everyone is individualized, so there is no one size fits all diet approach, but eating whole nutritious food is a great start! Check out other blogs on how to eat cleaner and how to clean out your pantry
Avoid environmental factors: Now you can’t live in a filtered bubble and avoid all toxins but there are some easy lifestyle changes to decrease your toxic load dramatically. Check out previous blogs on how to live a more chemical free life.
If this interests you and your looking for a way to get healthy for your individual health needs click the “how to work with me tab” to get on my list. I would love to guide you into becoming the best you. I will be accepting clients in August 2021!
I am sure people think I share too much about my life on social media. But I try to be authentic so others have the courage to do so. So we can share our love for similar likes and talents. So I can support other local businesses who created something from a small spark of hope and joy, because it’s something that is important to them and makes them happy. It’s important to do stuff for YOU, not for what you think others will like.
I feel like the word authentic has been trending and for once I am okay with a trend. I am happy that self love, self worth and being YOU is actually embraced. It shouldn’t be a trend but instead something we are taught young. Our parents used to tell us to be ourselves and we didn’t need all that make up, but we didn’t listen. These are the peoples judgements we should care the most about but unfortunately it’s usually the opposite. I use to care SO much what others thought. I would shape my look and friends to be who I thought would make me happy. Resulting in not having great friends because I wasn’t being true to them or myself. When I stopped caring what others thought and dressed how I liked, did what I enjoyed and allowed my family and friends to be heard, this is when I found true joy.
Being authentic should not be a trend, but taught to be the “new cool”. Social media has definitely made this hard. But remember people post the highlights mainly, and are posing for that picture. Candid pictures are few and far in between on my feed these days .
Be proud of that messy bun, sleep deprived look. No need to pretend to be anything more than you 🦋
Forrest has been my biggest blessing, but I have struggled as a mom. Being a past nanny and a current nurse who cares for babies, I felt like I had a little bit of experience. Motherhood has shook me, and I don’t know if it’s not talked about enough or I wasn’t listening.
Everyone I knew from strangers to parents of patients at work always raved about what a great mom I would be, how calm I am and how great I am with their children, and then I became a mom. Crippled with anxiety about doing “what is right” and “why is he upset, what did I do?”. I know babies cry because they are just that, babies! But he has seemed like he is suffering and my nurse mom brain knows too much.
Within his 6 weeks of life he was diagnosed with a tongue and lip tie that was revised (although I didn’t want to originally), he has reflux and a hard time sleeping flat, and makes sooo many noises from a floppy noise-box (called laryngomalacia). These last two are fairly common as they are small little babes and will usually grow out of. Which I knew, but didn’t make hearing and seeing it easier. I also have an oversupply of milk and with all the above combined was choking him for basically 6 weeks. This can also be fairly common until your milk regulates but we were both miserable and from all the above he was suffering from gas and “colic” and that left me reddened with anxiety.
I used to give “advice” from my experiences and from what I knew was “right”. Then I became a mom and broke all the “rules” and my own advice.
While pregnant, I researched hours about bassinets, mattresses, natural child birth and so forth. I planned on breastfeeding but just assumed it would come somewhat natural. Well guess what- something so natural is hard! I was so surprised and the more I struggled and reached out to others, a lot of women do! I wish I knew this and feel like women should be more prepared! It would lower womens expectations and give women more of a chance to do what they were created to be able to do. Fed is best, formula or breast. My husband was formula fed and is healthier than I have ever been. I also suffer from a ton of food sensitivities and issues and assume I will need an expensive formula for my little one. This will be about my breastfeeding experience so far, so stop reading if you don’t want to hear about boobs 😂 The one thing I have learned during my short time as a mom already is that most moms are secretly struggling, don’t let social media steer you to think otherwise!
I googled everything. And I tried everything on google to help my little man to stop crying and from struggling. I called lactation a hundred times while crying every time I fed him which resulted in him choking and swallowing so much air. I tried pumping and doing bottles but that made my oversupply soo much worse and was making me even more depressed. Hats off to you exclusive pumping moms, I did it for a weekend and that was all I could handle! Even with lactation I didn’t feel like I had the right support and see why so many moms give up. Which I have absolutely nothing against formula and respect all fed moms as I do all births! This is more of a journal than an advice blog these days. Personally I really wanted to breastfeed and have let the anxiety and stress of it over take me. But why has no one told me about these troubles?
Luckily I kept reaching out, to social media, moms anyone that could listen honestly. I admit, I am sometimes too open but in this case it saved my breastfeeding journey. I know we will have more ups and downs (as this entire six weeks has shown me), but I finally feel like we are getting it and it will only get better from here. A mutual friend suggested a lactation consultant who was so empathetic and very involved allowed me to finally believed I could do this. I also took him to see an awesome chiropractor. I tried the natural route first (because thats who I am) and ended up on medication for a short time to hell regulate my supply. This was so stressful for me as everyone kept saying give it 8-12 weeks to regulate and I tried but the hours of crying and no sleep from the stress of me simply trying to feed my baby was beyond exhausting and depressing. I would say I gave it my all before resulting to medication and I wouldn’t have done it without medical supervision because I easily could have went a full 360 and lost my supply.
Your baby is with you for 9+ months. They feel your emotions. They feel your stress and anxiety. They feed of this, literally. I wish someone gave me a warning about how hard breastfeeding can be. I was not prepared and and hope this little post doesn’t scare you but helps prepare someone else. Don’t give up, at the end of the day if your baby is gaining weight you are doing something right. And if you have to switch to formula that is okay too. But it can get better. I still don’t have it all together breast-feeding still work. My nipples and husband and I would have disagreed a few weeks ago that there would be a light at the end of the tunnel – haha I know I am no where near the end of this roller coaster, our next battle to tackle is sleep!
Forrest arrived into this world a week after his due date. Completely natural and unmedicated. This was my plan and the hardest thing I have ever done. It was also the most rewarding and amazing experience I have ever had. Although I was saying otherwise during my 12+ hours of laboring, I would do it again in a heartbeat. Birth is unpredictable and plans are preferences. I was lucky to welcome my sweet babe into the world as I intended, but I would have done whatever was needed to get him here safely.
Our happy family ☀️
Preparing for a natural labor and delivery
I read a ton of books, and joined a ton of mom pages. The pages were overwhelming because with natural birth sometimes comes anti everything medical. I am a medical professional and wanted a happy medium. There are ton of Hypnobirthing resources I read some but mainly focused on positive birth stories and birth stories throughout history. We forget women have been giving birth for years and not all countries (developed included) rely on epidurals etc. These are the top resources I recommend for anyone who is interested in going natural!
Ina May’s Guide to Childbirth: this has a lot of home birth stories but also hospital births. It make you feel confident and believe in your body, as women have been giving birth naturally for years.
The birth hour podcast: more birth stories. The more you read the more confident you will be in whatever happens during your birth. Also listening to people who went naturally after medicated births and why they preferred the natural delivery.
Your birth, your baby by Hollie de cruz: this included Hypnobirthing techniques which got me in the right mindset during the strong contractions and tough parts of labor. The book includes an mp3 of affirmations and music that I played while laboring at home.
Your bag packed with goodies (truthfully my Doula provided everything I needed but I had this all packed)
headphones for music/affirmations (never used as planned)
Essential oils for nausea (peppermint) my saving grace, clary sage, orange and lime are recommended also!
A diffuser (I ended up just using oil on a cotton ball in a bag from my doula, heaven sent during my nausea spouts!)
A speaker to play music (I never used this)
Yoga ball/mats if not provided (I used these very much)!
A birth partner! The doula and my husband were the only reason I was able to get through this day. It’s important to have someone you trust and that able to calm you.
The morning of his arrival
I had a feeling when I woke up in the middle of the night with contractions that “this was it”. I have been waking up for weeks with them but I had a feeling today was the day. I was an insomniac my entire pregnancy so went to the couch and started imagining the fact this may be my last night pregnant and uncomfortable on the couch, but trying not to get too excited. The contractions continued to happen every 15 minutes. I told my husband when he woke up my contractions were steady but to go into work since they were far apart. By 7am they were 5 minutes a part lasting about 45 seconds. My OB wanted us to go to the hospital when they were 4 minutes apart, lasting one minute for one hour. I was not able to sit and was walking through the contractions but was handling them well. I told my husband to plan on being home around 9am. Terrified I would bring him home for a false alarm (not that he would care), I did what my books all said to keep labor progressing and went on a long walk with my dog. I was definitely needing to stop every 4-5 minutes to breathe but was handling them well still. It was a beautiful 70 degree day outside and I just soaked in nature’s beauty knowing that I could do this, I am close to meeting my baby. I got home and had a random surge of energy. I fed my chickens treats, filled my bird feeders, made banana bread (which I happily packed and ate at the hospital), and took a long hot shower. My husband arrived home adorably excited and finished getting last minute things together in preparation around the house. Offering to help by doing counter pressure but I was tolerating it well by breathing and using my yoga ball (little did he know he would be doing hours of this later). By 10am my contraction timer was yelling at me for an hour to go to the hospital because they were 4 minutes apart lasting a minute for well over an hour. Being fearful I wasn’t dilated enough I thought about staying home but they were getting stronger and we made our way. The car ride was painful, but not terrible. I made my husband stop at Starbucks for my fav tea (that they were out of 😪) as I know I wouldn’t be able to eat or drink soon.
The hospital arrival
We arrived to the hospital and got all checked in. I was still in disbelief because I was handling this too well and walked in to L&D calm saying “Hi I am in labor”. I went back and got checked to see my progress and was only 5 cm. This was what I was last week and the midwife knowing I wanted to avoid medical interventions said to go home for a couple hours or go walk around for a couple hours. This was my biggest fear about leaving too soon and I was obviously upset. Right when I was walking out of the triage room with our bags we brought in excitingly, my doula showed up. She took our bags to her office and got us some goodies to set up “shop” outside in the courtyard for me to labor. My contractions were getting pretty painful. Little man was sunny side up and his occiput (back of his head) was giving me terrible back labor. The doula showed my husband some counter pressure techniques and we headed outside. She has a peanut ball, a yoga ball and mats. She knew once I was admitted I wouldn’t be able to eat and made me a smoothie and grabbed us snacks (which is hard to do since I don’t eat gluten or dairy!). I was getting pretty tired and knew I had a long day ahead so tried to sip and eat something for the energy, although I didn’t want to. I was uncomfortable but with the counter pressure and the multiple balls and positions I was making it through the contractions. Not caring I was in a public place or who was watching. They were 3-4 minutes a part at this point and I kept referring to my books in my head. Trying my hardest (it was hard) to breathe, relax my shoulders and visualizing my cervix opening so I could meet our baby. Every time I started to lose control I came back to “I’m going to meet my baby soon”.
Here was our set up (again all thanks to the doula!). We were so lucky for this great area and weather. It just shows you can labor anywhere! I didn’t care who walked by or heard the noises I was making, as my baby was coming today! I even went on a walk around the hospital. Needing to pause every three minutes for my husband to do counterpressure during my contractions with plenty of spectators.
Laboring in a hospital courtyard. If you know me, these are my favorite colors. Everything was meant to be!
Re entering the hospital
This time I was not calm at the desk saying I am in labor. I was moaning very vocally and having stronger snd longer contractions in my back every 2-3 minutes. After about three hours of being outside and waiting for triage I was checked. Thank the heavens I was 7cm and going to be admitted! I told my husband prior I was getting an epidural and screw the plan if I didn’t progress much, so we were so happy to hear this and I was able to continue to try to follow my plan. The IV was placed. Which PSA- if your going naturally don’t let them put in your dang wrist! From all the tensing and movement and bracing I was doing I am not sure how it stayed in as long as it did. This was about 430 and my doula joined us in the room for the rest of our journey. I labored in the room with intermittent monitoring every 20 minutes for the baby. I planned on walking around the room but I was exhausted and labored on the bed in different positions and on the ball. I had the help of my husband and doula pushing my hips open with each surge of a contraction as the babies head was really hurting me. I swear this baby was coming out of my butt and back wt this point. Between the counter pressure constant huffing of peppermint oil and breathing I was doing it but getting tired.
Almost pushing time
I met the OB since mine was out of town. I was 8cm which I was a little bummed about after the hours of pain. I was getting super tired almost laboring 12 hours at this point. My water was still intact and my bag was bulging. They ruptured it on purpose (after asking of course) in hope to speed everything up as everyone could tell I was in pain and tired. I think this was around 630 and the contractions really picked up after being ruptured. I was having less breaks between surges and was losing my control at this point and wanted to push. My doula helped me control my breathing and urge to push as I wasn’t dilated enough. At 730 the doctor came in checked me and said if I can push over my cervical lip I can start pushing- we were almost there! This was hard and honestly I was getting discouraged because it took me a little to do so, but I did it! The doctor allowed me to push with the nurse, doula and husband and would pop in between checking on me and another laboring mom who was also close.
Evacuation of the baby!
The doula looked at the nurse and said she is getting close. Within minutes I needed to push like the most natural instinct I have ever ever had. The nurse had called for the doctor who was currently delivering the other mom’s baby. An agency doctor luckily swooped in because there was no not pushing going to happen. I waited the extra few minutes for the doctor to come and I began to push differently. I did do controlled pushing although some books advise against this. I think being controlled helped me not tear as my body was preparing for the size of his head to come out. Using my body to open up my hips and allow a slow but steady opening for the baby. As hard as this was, because I was able to feel everything I was still in control of my pushes. The baby was stable the entire time and the nurses and doctors kept saying “Wow your baby is a model baby so happy in there” from the monitor readings. Which I continued to say, they can be happy out here too!!! At this point we didn’t know if we were having a boy or girl so the baby was referred to him as “they” often. After pushing with the doctor for not terribly long baby was here! I was planning on letting my husband announce the sex but from how I was positioned I saw right away and we simultaneously screamed it’s a boy!! Then I made everyone laugh by saying, “oh my gosh he looks like us”. Not sure why I thought he wouldn’t but that’s when it hit me, we made this.
Moments after birth
Forrest was always positioned very low and although I labored naturally he didn’t have that great descent down and came out rather juicy. After holding him for a minute they had to swoop him up for some stimulation and suctioning. Being a baby nurse I knew what was going on and that he was stable but all I wanted was him on my chest. The doula was taking pictures and running them over to me as they got him stable and settled. After the longest thirty minutes ever I got to hold my little grunting baby and in about an hour he was stable enough to feed. I finally got my magic hour and felt like a mama. Forrest William arrived at 8:21 pm on April 5th 2021 💙 7lbs 3oz and 20.5 inches long.
Recovery
I do not have another birth to compare it too but multiple health care professionals I met during my day had said they had done it both ways (naturally and medically) and naturally they healed better. You can feel the urge to push and the contractions fully, resulting in less medical interventions because baby is hopefully not in distress and putting you at a lower risk for tearing. My biggest complaint was I felt like jello after giving birth. The hours of laboring and bearing down to push was the biggest workout I had done in 9 months (honestly maybe ever). The agency doctor who jumped in like a superstar kept complementing me saying I was so controlled and impressed with me. Which I did not feel like I was in control in the moment looking back I was. I could trust my body. I had a slight tear and was getting around slow for the first week and was sore (ice and honeypot pads are the bomb). By two weeks I was going on walks and getting out of bed without pain. Luckily I didn’t have to deal with any of the side effects such as constipation, swelling or headaches from the medications. I just got to soak up being a family with my husband and baby boy. Thank you for reading. Hopefully it wasn’t to much information and you enjoyed my birth story.
Doula information
Due to covid I chose a doula through the hospital as you only can have one person with you in the delivery room (at the time I birthed) at GBMC. The doula program was worth the money and then some. Everything happens for a reason and I am blessed Lanny came into our lives. I am not sure we could have done it without her. If you are local I totally recommend delivering at GBMC and using their Doula Touch Program. Here is their link for more information!
Hopefully this helps you want to try to birth naturally. You were made to do this ✨.
Before starting your journey with me, or alone, try to have clean ingredients available for cooking as you can afford.
Below are images of my “staples” for my pantry, refrigerator and freezer. Be sure to read the five tips to understand what ingredients to avoid!
As inflation rises, we are utilize growing and gathering our own food. This may not be realistic to you. Farmers markets, CSA’s, and wholesale markets are great options if you have them available to you in your area.
Book a day to do this WITH whoever you live with so they understand the ingredients in their food also.
Take advantage of the time together or alone to focus on a healthier version of you!
Here are five “pantry clean out” tips to help ditch processed foods and move toward a more whole-food diet.
We all have that pantry or fridge filled with salad dressings and condiments. Start by looking at the expiration dates and go from there. Use the rest of this list to decide whether toss it. If it has unhealthy oils (look at the #2) or unrecognizable ingredients (probably artificial ingredients, preservatives or chemicals) and isn’t a main staple in your house, trash it. If it is a staple, look for a healthier brand alternative! Check out my gluten or dairy post for swaps, or reach out!
#2 Examine Your Fats
Most people are “fat phobic” so they use fat-free options which are actually worse for our bodies. The alternatives are not natural and make more work for our body to process. A lot of these oils are rancid and only allow for more oxidative stress to occur which results in increased inflammation in our body. So do yourself a favor: toss those vegetable oils and use some good quality grass-fed butter!
Replace with tallow, lard, ghee, duck fat, coconut oil, avocado oil, grass fed butter, and olive oils. I personally love cooking with ghee!
Toss anything that says “hydrogenated” or “partially hydrogenated” as these are trans fat.
#3 “Search Out” Sugar
Most of us know sugar is not needed in our diets, but let’s face it: it’s delicious! There are better and healthier options to enjoy your baked goods and sweet fixes. You don’t have to be perfect; enjoy that cake or ice cream when warranted. Real sugar is ALWAYS better than an artificial or zero calorie alternatives which are unnatural and require our body to work harder to process as well as unwanted side effects such as digestive and hormonal symptoms.
Where to start:
Toss anything with high fructose corn syrup, artificial sugars, or bleached and altered sugars.
Here are the most common artificial and sugar alcohol sugars to avoid:
Aspartame (Equal, NutraSweet). It’s mostly used to sweeten diet soft drinks.
Saccharin (Sweet’N Low, Sugar Twin). It’s used in many diet foods and drinks.
Saccharin (brand names: Sweet ‘N Low® and Sugar Twin®
Sucralose (Splenda). It’s in many diet foods and drinks.
Chose unprocessed cane sugar such as raw turbinado, coconut sugar, maple syrup, and raw honey (my fav). Your body needs sugar to function, everything in moderation!
#4 Ditch the Chemicals
If you have followed my other posts, you are probably aware that this is a fav subject of mine. The chemicals found not only in our foods but also in household items are extremely disruptive to our bodies. Once you become educated on what is in the food we eat and what we use to clean our homes, it isn’t a surprise that chronic illness and poor health continues to climb. For the purpose of the pantry cleanout, we can simply say that fake ingredients can cause direct damage to our endocrine, digestive, cardiovascular, immune, and neurological systems while offering no nutritional benefit. As a result, they have no place in our homes or on our plates.
Where to start:
Look for ingredients such as food dyes, artificial sweeteners, preservatives, MSG (which has many names), artificial flavorings, and thickening agents.
If you don’t recognize the ingredient or it is an acronym, chances are that it’s processed and our body can’t recognize or use it either.
Fortified and enriched foods. Unfortunately, many fortified or enriched foods are heavily processed and packaged making it harder to process. These enrichment is added because they often come with high sodium, fat, and sugar content which depletes nutrients!
I know this is an expensive step, so start small! Swap out your pantry staples such as mayonnaise, salad dressings, and frequently eaten snacks for healthier ones and go from there. That is where most cheap oils and chemicals are hidden.
#5 Replace Refined Grains
A lot of people suffering chronically have issues with grains. Grains are not meant to be eaten with every meal and snack despite the food pyramid recommendation of whole grain servings a day. Gluten can be very inflammatory in our bodies and unfortunately grains are not the same as they were when our ancestors ate them. If you can tolerate grains, eat them in the whole form and soak them, if applicable. If you are just trying to live a healthier lifestyle and can tolerate grains, don’t beat yourself up for the pizza or cake. Live your life but know how to make smart choices!
Bleached or enriched flours are not whole grains. If you tolerate grains, try flours in their whole or sprouted form.
Use flour alternatives for those who cannot tolerate grains (such as coconut, cassava, tigernut–my fav flour).
Soak your grains (click for a detailed guide) It removes something called Phytic Acid which aids with digestion of grains and helps the absorption of nutrients. Print this out and put it on your fridge for future
👏🏻 All clean
This is not a race. Replace what you can afford when you can or need to replace it. This is a lifestyle change not a diet. It takes time to change, but you can do it. I can’t wait to hear about how you feel as a healthier version of you!
A fever any day at any age promotes instant fear, especially during the pandemic. It’s even scarier if you are a mom because kids get sick and get fevers. I have had a lot of health issues, but luckily I have not been “sick” for over three years. Prior to to this I was reliant on antibiotics and Tylenol every winter. By overusing medication when it wasn’t absolutely necessary I weakened my immune system by depleting something called glutathione. The only way I discovered this is was from a very accurate and personalized blood test that tested my blood at a cellular level ran by a naturopath. Which means I got to see how my cells were working not how a blood level looked. If you didn’t pay attention in science class we are entirely made out of cells! Every muscle in our body, to organ to our self (organism) is made of cells. So functioning on a cellular level is beyond important. For me this meant my blood levels looked okay, but on a cellular level the minerals, vitamins and antioxidants such as glutathione were not being absorbed/produced or used properly. A lot of things can cause this such as; Chronic Illness, Medication Overuse, Chronic Stress and a Poor Diet (everything always comes back to nutrition!). Sadly, most of American’s suffer from one if not all the above causes. I am hoping to help educate you on when you need to treat a fever and how to keep your immune system working in full gear for this upcoming winter season. As always remember this is my personal not medical advice, always seek professional help if you need medical attention.
Glutathione’s Role in Your Immune System.
Glutathione is one of the body’s most important and potent antioxidants.! Antioxidants are substances that reduce oxidative stress by combating free radicals in the body (Berkheiser, 2018).
By taking medications such as Tylenol when not needed you are suppressing and depleting this great antioxidant! Other causes listed above are chronic illness, stress and a poor diet. This is why it is important to treat your body well because although you may not think it is important, it is on a cellular level to survive and stay healthy!
The Critical Roles of Glutathione (Pizzorno, 2014) :
It helps protect against oxidative stress (breakdown of cells from exposure to chemicals and toxins)
Cofactor for several antioxidant enzymes
Regeneration of vitamins C and E
Neutralization of free radicals produced by Phase I liver metabolism of chemical toxins
Transportation of mercury out of cells and the brain
Vital to mitochondrial function and maintenance of mitochondrial DNA (mtDNA)
When do you need to treat a fever?
Fevers are not necessarily dangerous. The infection may be! A fever is certainly scary but it isn’t always an emergency if you or your little one has a high fever. Fevers stimulate a strong immune response in our bodies which can quickly eliminate pathogens (infection). We want that immune system to kill the infection and not suppress it with medications. Many people panic when they see a fever of 100° F in fear that their child or self will develop brain damage and rely on an antipyretic such as Tylenol or Motrin. An actually temperature is not considered a fever until the it reaches greater than 100.4° F with a rectal thermometer. I read a great post by My Friend the Pediatrician on Facebook. It basically says to follow your gut and observe your child or yourself. You know your body or your child’s more than anyone else! Here are a few things to consider before treating with medication:
Pay attention to your body or child’s body more than the temperature reading. If you or your child is acting in a way that you are concerned, that is more important than a temperature reading. This is when medication and a phone call to your doctor is needed. Lethargy, not crying for infants, and no wet diapers or tears for children can be signs the infection is worsening, there is trouble oxygenating or dehydration. These signs no matter of the temperature warrant not only a call to the doctor but a trip to the hospital.
A fever between 100-100.4 is safe if you or your child are not showing signs of distress or dehydration listed above. You want to fight off those bugs and keep your immune system working non suppressed.
Fussiness or crankiness is not a reason to treat with medication. If you don’t feel good you are not going to be in the best mood! Now if your are cranky because you broke your leg then I think some pain medication is warranted! Otherwise let your immune system work, rest, give or get cuddles and eat the best food you can get down. Always call your pediatrician or doctor if you are concerned.
With all this being said.. it is NEVER normal for an infant under age 3 months with a fever (greater than 100.4° F). This warrants a call to your pediatrician and needs to be checked out immediately.
How to boost your Immune System?
Try to incorporate a variety of leafy vegetables, fresh fruit and good quality meats to get in Vitamin C, Sulfur, Selenium and naturally occurring Glutathione! These vitamins, minerals and antioxidants help promote a healthy immune system. Examples include:
Strawberries (Vitamin C)
Citrus fruits (Vitamin C)
Kiwis (Vitamin C)
Peppers (Vitamin C)
Broccoli (Sulfur)
Brussels sprouts (Sulfur)
Cauliflower (Sulfur)
Mustard greens (Sulfur)
Cottage cheese (Selenium)
Brown rice (Selenium)
Brazil nuts (Selenium)
Good quality meats (Selenium)
Spinach (Glutathione)
Avocados (Glutathione)
Asparagus (Glutathione)
Avoid alcohol, this has been proven to directly increase liver stress which makes it harder for your body to detoxify and function on a cellular level. This is especially important if you are sufferings from chronic illness, stress or nutritional deficiency.
If you are sick and none of those foods sound appetizing (I don’t blame you) make some homemade bone broth with some good quality bones (organic if available). I make this a couple times a month to cook with and have a stash if I need to sip on some soup or broth when I need a little immune boost! If you have an Insta-pot it is sooo easy to make and so yummy! Here is how I make mine:
Place all your bones (beef or chicken) in the instapot.
Add 6-8 cups of filtered water
Add 2-3 cups of vegetables, bonus if you add some from the list above. Fresh is better but frozen is better than none.
Add garlic, onion/shallots/leaks
Fresh or dried herbs, Salt and Pepper
Cook on HIGH for 1 hour
Let cool and strain and freeze for cooking or sipping! If you did it right it should be a gelatinous texture after cooled or refrigerated.
I hope you have a healthy winter and healthier immune system always!
Intuitive eating has changed my life. I eat good food when I am hungry and I enjoy a treat within reason. Intuitive eating is defined as, “eating is based on physical hunger rather than prescriptions from diet books and experts. Eating should satisfy physical hunger without causing guilt”.
I don’t count my calories. That is a scary statement for almost every female not satisfied with their body and weight. I also don’t count my steps, I do light intensity work outs when I have the energy, I don’t weigh myself, I eat good food when I am hungry and follow the 80/20 rule. I know when I talk about “dieting” people can get disgusted with me because of my size. Everyone’s body is made to be a certain size, the biggest goal anyone should have for themselves is to feel healthy and comfortable in their body. I have been at both ends of the spectrum from too thin to overweight. At neither end did I feel comfortable or healthy. I don’t read into nutrition labels for anything other than nutrition and mainly focus on the ingredients. I believe in intuitive eating, a balanced diet with health y food and indulging with out guilt…and I am in the best shape of my life! Yes a simple science of subtracted x amount of calories a day will equal in weight loss, but you also are going to stress yourself out by tracking and stress yourself out when you aren’t perfect… and your body doesn’t function well under stress. So in turn, your anxiety and obsession with your weight and diet will only leave you stressed unhappy and not working properly. Lacking energy, anxiety and chronic pain have been issues I have suffered with on top of body confidence issues…and I know I am not alone. That’s why I am promoting a healthy lifestyle so others can begin to heal and feel better!
Stress and weight loss.
We all have stress in our daily lives. Especially in our current state with Covis-19. But even “pre-virus”, we were obsessed with our weight status. Most women have measured their bodies before and step on the scale obsessively. We obsess over how many steps we took and how many calories we ate and burned. We work long and odd hours and all have families or other obligations that make healthy eating the last thing on our radar. A lifestyle change is the secret to looking and feeling your best. That’s the truth but no one wants to hear it. Simply eating good food when you are hungry, recognizing emotional eating habits and make peace with your food choices. The answer is not a supplement, not a calorie restricting diet or a new cream filled with chemicals to help shrink your legs. Sadly, we know this but we like the fast paced, instant gratification, convenient lifestyle. I’m American, so I enjoy these things as well… but I enjoy feeling good and living a healthy lifestyle more!
What does stress do to our digestive system?
Decreased blood flow and oxygen to the gut. You know how important I think the gut is to your overall health so this is an important reason to de-stress.
Decreased metabolism. Slowing this down will keep you from burning those those pounds you are stressing over losing so badly about.
Decreased nutrient absorption. Being in a chronic stress state will not allow your gut to work properly and absorb the nutrients needed for your cells and body to function at it’s best.
Increases your food sensitivities. When you are stressed you don’t digest food, and your gut becomes more leaky and inflamed. Once this happens your body can easily become sensitive to inflammatory foods.
So how do you eat healthy without counting your calories or “macros”?
You should follow a balanced diet but you don’t have to count your calories to do so. You simply have to fill your plates with real nutritious foods with emphasize on filling your late with good fats, vegetables, fruits, grains (if you tolerate the) and protein! You should be able to eat as much “real food” as you want to fill yourself and not have to worry about the caloric amount in it. I personally eat every 2-3 hours, but everyone is different. You should eat when hungry and eat enough to where you are full but not overstuffed. Over eating causes digestive issues and the gut and digestion plays an important part of our health.
Eat less processed food! Try to cut back to a processed food item to a few times a day and workup to one if none. There is nothing as “healthy processed food “. Yes- there are healthier options, but if it is in a bag and has more than one ingredient… it’s processed.
Make leftovers. Make a big batch of sauteed veggies, beans, rice, quinoa etc. Having easy access to real prepared food makes it easier to get in nutritious foods while saving you cooking time. You can always freeze meals also. We do this all the time if we know we don’t want leftovers and then you have something for work or in the future when you don’t feel like cooking.
Enjoy a treat! Eating healthy doesn’t mean you can’t eat sweets. Eat a sweet without rationalizing about the calories and enjoy it. Remember it’s a treat, not ten cookies a day. Simply work on not over eating and watch out for emotional eating… and enjoy your treat!
Mindfulness and the importance
Focus on just eating. We are all guilty of multi tasking and eating and driving. The easier way to start being mindful while eating is to put your phone away while you are eating! I have a hard time with this one but digestion actually starts with your sight and smell. By visualizing and smelling your food you begin to secrete digestive enzymes to aid in digestion. Without this you have to work harder to digest your food which leads to a slew of issues!
Be thankful and think of you food as nutrition and nourishing. Thinking of your food as fuel instead of calories allows you to enjoy your meal while focusing on the food to allow for those salivary glands to produce digestive enzymes.
Eat slow! This is why cutting back on multitasking and mainly focusing on eating can come in handy. Most of us do not chew our food well, leading again to digestive stress.
So the secret is?
The answer is… a lifestyle change! Start small by trying to eat the rainbow daily. Then start adding in new foods and trying to not eatthe same food more than 3x a week. Food is fuel and we don’t appreciate our food as much as we should. Variety in our diet provides us our nutrients and good bacteria for our bodies to thrive. Eat good food 80% of the time and enjoy yourself the other 20%. You can learn to enjoy real nutritious food and move away from a processed chemical diet. It’s worth it and your brain and body deserve it. You deserve to feel better, enjoy life and simply be happier and more present. This is the magic answer to being healthy, not a secret pill or diet fad.
How do you choose where to buy and what supplement to get?
Let’s start out by saying that you should aim to get all nutrients from your diet. Using supplements should not be a long-term fix. They are great while you are healing or fighting an illness, if your diet lacks certain nutrients (vegetarians or vegans), or if you need help stabilizing your blood levels. You should always find out the root cause of the low levels you are supplementing for. Supplementation will help you feel better but can mask a bigger problem, such as an absorption or a diet issue.
You can find a supplement for just about anything. You might purchase a vitamin or herb supplement alone, or as a combination (such as a multivitamin). Not only are there a ton of combination choices, there are a TON of brands and even different forms of supplements (pills, powders, liquids).
To make it even more confusing, supplements are not FDA regulated. This basically means that it is the company’s responsibility to make sure its products are made at a safe dose and can deliver that dose to the consumer. This leads to potency and quality issues with many supplements. Most of the values are listed at the time of manufacturing or before it leaves the facility. After this, it is up to the company to decide how the supplements are transported and stored.
The scarier part is many supplements have fillers and chemicals in them. The term “natural” does not mean it’s safe or good for you (this goes for food also). So you can be secretly ingesting drugs, chemicals, or metals. For this reason, I splurge for the higher-quality supplements that I know were handled properly and/or refrigerated. Otherwise it’s kinda a Vegas scenario, and you are just guessing and hoping that not all the nutrients are oxidized or rancid. Sadly, most of our supplements have either issue, and you are just buying a vegetable capsule with little nutrition value.
To avoid bad supplements filled with unknown fillers and chemicals, I suggest buying your supplements from a company that receives their products directly from the manufacturer and transfers them properly. I buy all of my supplements from Emerson’s Wellevate or Fullscript because of their reputation and known quality. Emerson’s Gold Partner brands test every lot of every ingredient in the products they manufacture, far exceeding FDA requirements. Check out the Supplement tab for more info about ordering from these sites.
After reading, I hope you choose a diet change rather than strictly supplementation use. When I was my “sickest,” I was on over 15 supplements under medical guidance. Supplements are great for helping your body function properly at a cellular level, but it isn’t the magic answer. I may have seen slight changes in sleep or mood, but no drastic change until I modified my diet and healed my gut. As always pleaseconsult your medical provider before adding in new supplements as they can be toxic or interact with medications.
Why are you looking for supplements?
Your “why” for looking into supplements is the first question. Are you having issues, or are you looking for health benefits that you don’t get by diet?
Many nutrients can be consumed from a good diet. Unfortunately, according to the CDC, only 1 out of 10 adults meet the daily requirement of fruit and vegetable consumption.
On top of our lack of consuming fruit and veggies, most Americans suffer absorption issues because of diet and medication use. If you are not absorbing your food properly, no amount of food and/or supplements will help. If this is the case, you will likely end up deficient in something.
People are either aware of a deficiency or have a hunch they are deficient in something they can get through supplementation. We tend to rely on supplements over the real food source. The Dietary Guidelines for Americans states that your nutritional needs should be met primarily through your diet, and supplements are just that… supplementary to your diet.
Who needs supplements?
Supplements are for those who cannot get all of the required nutrients through diet. A lot of children (with increasing picky eaters), vegetarians/vegans, and elderly fall in this category. Most people with health issues end up on a ton of supplements because they have misdiagnosed absorption issues.
Generally speaking, if you’re healthy and eat a wide variety of foods — fruits, vegetables, whole grains, legumes, lean meats, and fish — you likely don’t need supplements. The simple fact is that supplements do not provide the same nutrition, fiber, or antioxidants as real food.
My favorite supplement recommendations
I really believe in food first. Unfortunately our diets have become high in Polyunsaturated fatty acids (PUFAs) and are in most of the trending health foods. We need to pay attention to out fat and omega ratios. As well as increasing quality of our foods adding in variety is important to support a healthy microbiome. Although this should be the goal for each of us to live a healthy life! This being said, I have my “go to” favorites to ensure our cells are functioning properly. Without all the proper nutrients and amino acids, our cells can’t do their jobs properly to provide us energy and detoxification. Here is my list of favorite supplements.
Tips to get more nutrients without supplementation:
Chew your food 20-30 times to allow for proper digestion and absorption
Eat grass fed and pasture fed animal proteins (meat, eggs, dairy) for more higher quality minerals and omega ratios
Add in collagen and gelatin to your diet (coffee and soups are an easy way to sneak these in)
Buy the rainbow at the store and cook your vegetables and fruits while your gut is healing to absorb nutrients more readily.
Buyer beware facts from Harvard (because you l=will believe there data over my words).
Beware of extravagant claims! If it sounds too good to be true… it usually is. Also keep in mind: just because a celebrity endorses it does not make it a safe product!
Beware of the idea that if a little is good, more is better. Many can lead to more issues and toxicities.
Beware of interactions between supplements and medications. Always tell your doctors and pharmacists about any supplements and herbal medications you plan to take, and ask about the risk of potential interactions with your prescription and over-the-counter medications.
Beware of meaningless terms. The list includes “all-natural,” “antioxidant-rich,” “clinically proven,” “anti-aging,” and other vague but seductive claims that a product will promote heart health, prostate health, sexual prowess, energy, weight loss, fat loss, muscle power, and the like.
I hope this was helpful! Feel free to reach out to me for recommendations but always speak to your doctor before starting anything new. Just as we are not all the same, not all supplements are the same. It’s important to buy quality products if you are going to supplement…but remember your diet should always be the first stop to increase your bodies needs.
Elimination diets are usually peoples last resort, when they could easily find the answers to a lot of your issues. Most everyone would rather take a pill than eliminate something that they enjoy. I’ve been there, but now that I have done it and feel better… man I wish I cut out those foods earlier! As your body becomes more inflamed it becomes more sensitive, your gut becomes more leaky and you acquire more food sensitives. Food sensitivities are not allergies and many people are able to add in foods they were sensitive too.
Believe it or not- not all food sensitives show up as a stomach issue. My sensitives displayed as brain fog, anxiety and irritability. This is common and this is why most people will avoid an elimination diet because, “they don’t have gut issues”. Well secretly it is all related to your gut. Your gut is connected to your brain (aka your neurological system) more than discussed. So that brain fog and irritability you get from eating pizza can actually be a food reaction! Crazy- but true and not talked about enough!
Tips:
During your elimination diet make a list of whatyou can eat, this will make meal prepping easier and it will emotionally be easier to handle on what seems like a restricted diet. Don’t get caught up on what you cannot eat or you will be frustrated the entire time and cheat on your diet, which will only prolong it!
Put all the elimination foods out of site in a box or spot in the fridge. The whole “out of site out of mind” will be beneficial when you are tempted to cheat or got hangry and want a quick snack.
Prep ahead: meal prep and have “safe snacks” to grab in your pantry, car, desk etc. Examples are below:
Your pain threshold
This is something I learned about during my elimination diet of tyramine from the Heal Your Headache book by David Buchholz. This is applicable for all elimination diets and trigger foods. By decreasing your trigger level, you move further away from your pain threshold. If you are in a constant inflammatory state you are more than likely always close to your trigger level. By lowering your trigger level you are not only able to have less pain, but you will be able to realize what triggers you easier when you get to reintroducing foods.
I am a visual learner and the whole “pain threshold” thing made much more sense after reading Dr. Buchholz’s book. Here is my own doodle version.
How do you know what foods you are sensitive too?
So there are a TON of elimination diets. The most common include; Gluten free, Dairy Free, Soy Free, Nut Free, Histamine free, the Anti-inflammatory Protocol (AIP), Paleo, Whole30….shall I continue. Each serves it’s own purpose but if these are health diets (not to lose weight) you are doing these to feel better! If you have been in pain for a long time, you probably have developed food sensitives to a lot of foods with out knowing. The most common sensitives due to the inflammatory process in the gut of these foods include; eggs, dairy, gluten, sugar and soy. I have a separate blog post on a leaky gut and go over the science a little of why these foods cause inflammation in the body. The summary is, as our bodu becomes inflamed our gut becomes “leaky” which ultimately results in food not properly being absorbed and toxins leaking into the body, causing chronic inflammation, causing food sensitivities to inflammatory foods.
To personalize your elimination diet you can have your food antibodies tested.. but I don’t like to start here. If you chose to go this route I have companies I feel are most accurate. Your physician may be able to order them but not understand the results. There are two primary antibodies you can have tested. These are IgE and IgG antibodies. The IgE antibody test measures for actual allergies, in regards to elimination diets it would be for food allergies. If you are having an actual allergic reaction (hives, itching, rashes) from foods, you are probably aware, but it never hurts to test to rule out allergens. The IgG antibody test shows what your body is sensitive too. This sensitivity puts you closer to your pain threshold and acts as a trigger and inflammatory response in your body.
There are eight common food allergens that can cause an allergy or food intolerance/sensitivity. These eight are; eggs, dairy, wheat, peanuts, tree nuts, fish, shellfish and soy. On top of these common ones caffeine, foods high in histamine, tyramine and certain additives like MSG and preservatives can all cause inflammation in the body. If we don’t eat a varied diet we are allowing inflammation to occur, specifically if we eat one of these common food sensitive foods often. When you do an elimination diet you are to eliminate all triggers of the diet you are trying for a given amount of time (6-8 weeks is best practice) then reintroduce one food slowly, by one food a week at a time. Doing this properly can take a lot of time and may be why simply getting your food antibodies tested may be a good idea. This is not necessary and can always be done after a food diary and some trial with eliminating some common foods intolerance. The easiest way to start is by eating normal and recording how you feel. You can then chose what to trail and eliminate from your diary. It’s important to not only keep a diary of what you ate and how it affects your physical pain but also how it effects you mentally and digestion wise.
If we consume high inflammation foods on a regular basis, and our body is already in a chronic inflamed state, food sensitivities frequently develop.
Food diaries
So you decided on the food choice you are going to eliminate. Whatever led you to your choice of food to eliminate, may it have be pure curiosity on seeing how you feel off it, a hunch from knowing your body noticing your symptoms after eating it or from an actual food antibody test…regardless of why you are eliminating that food group you need to keep a food dairy to track your symptoms. Because, if you are cutting out all the “good stuff” you want to do it correctly and only once! Don’t trust your mind to make a correlation between how you felt the last time you had pizza and this time. We think we can remember but if you truly are sensitive to something, you probably aren’t aware of it fully or you wouldn’t be eating it. Keep in mind, food sensitives may not just show up as digestion issues (mine didn’t). Besides the common digestive signs when you have an intolerance; gas, belching, bloating, irregular elimination and so forth, you can have neurological food intolerance symptoms. This can include; anxiety, irritability, brain fog, fatigue and pain. Now if you suffer like I did with anxiety, irritability, brain fog, fatigue and pain daily…you may think how will I know it’s worse? This is why a food diary is important, especially during the reintroduction phase. Ultimately you should be feeling a decrease in symptoms before you reintroduce foods. This is why even though it sucks at the time, you should wait 6-8 weeks at least until you add foods back in. This will allow you to properly track your food sensitives and symptoms. I was amazed at what caused me brain fog and anxiety after eating. I was sensitive (with out knowing) to so many things I ate daily. You should reintroduce foods slow (even though I know you are dying to add in everything at once). You should do this by adding one food group (example: eggs) a few times a week and monitor. You should only add one food back into your diet at a time. Reactions can occur anywhere to hours to days after a food is ingested. My reactions were always pretty fast but the results of it could last days. This again is why a food diary is important, you can’t possibility recall or correlate all of your symptoms and emotions from that egg you ate days ago. Keep in mind if you do have a reaction to something while reintroducing a food, you should continue to eliminate it and reintroduce it again at a later time. You may have to eliminate it permanently but more than likely you should be able to tolerate it in moderation in the future.
A little science behind how we become sensitive to foods.
Every time we eat something it comes with it’s own bacteria and it helps feed our gut microbiome. Our gut has it’s own ecosystem called a microbiome which contributes to issues if unbalanced or if it has an overgrowth of a certain kind of bacteria. This is why variety in your diet, and switching up what probiotics you take (if you take them) are important. It’s really easy to have an overgrowth of one bacteria if you eat the same thing everyday. If you are healthy this won’t drastically affect your health, but if you have chronic illness and chronic inflammation your gut can easily become leaky. This can be done alone from diet but it usually occurs in combination with chronic medication use, chemical exposure and a diet high in inflammatory foods.
You got this!
It is going to be difficult but in the end it is worth it! Once you see how amazing you feel after a few months of skipping out on that gluteny dairy filled pizza, you will never regret it or look back. Remember, not all eliminations are forever! Most aren’t and you may be able to add in foods you reacted too later on, if nothing in moderation. If you suffer from chronic inflammation symptoms such as; headaches, fatigue, brain fog, IBS, anxiety and so forth, take the leap in investing in your health by fueling your body with what it needs to heal. You’ll be amazed what you discover and you may even get off your medications and live that pain free carefree life you deserve. Thanks for reading and contact me for any questions or guidance. I am here to help because I wish I had some guidance in the beginning of my journey.
Most of us seek out help once we start developing problems. These “problems” are actually symptoms that manifest as common issues like pain, fatigue, and digestive trouble. Not knowing that these are symptoms of a larger issue, we begin to treat these “problems” directly with pain medications, energy supplements, and digestive help. This seems like the right thing to do – because you don’t know better. I certainly didn’t, and I have a degree in the heath field!
It’s not a big secret, but it’s also not common knowledge that our gut health is the most important thing for our health. I wish I knew this before feeding my body years of medications trying to fix my “symptoms” and only making my gut worse. But that is why I am here educating – so you can live your best life. It is not okay to have no energy, to be in constant pain or fatigued, and to have digestion issues. Sadly, suffering from these issues is so common that we ignore them and assume it’s normal. I hope the information I provide is informative and helpful. Disclaimer: I am not a doctor and you should seek out professional medical advice before changing any medications, supplements, or diet.
My personal journey has led me to pieces of the puzzle which ultimately resulted in a leaky gut diagnosis. I’ve always suspected I had a leaky gut, but I didn’t realize the importance and impact it has on your health. Ultimately my leaky gut led to many food intolerances and absorption issues due to chronic medication use and a diet high in the wrong foods, even though I thought I was eating right. You probably are not aware of the importance of your diet, especially if you have health issues.
What is a “leaky gut”?
Gut health is thankfully getting its well-deserved fame these days but the word “leaky gut” is being thrown around without full understanding. Although it is a controversial diagnosis in Western Medicine, there are many sources and research studies illustrating that gut health is directly correlated to most illnesses and diseases. To understand leaky gut, first you must understand that it involves more than digestive issues. This was true for me: I had no issues or evidence of a digestive disease. Of course you can (and most people do) have digestive issues, but a leaky gut also causes illnesses with chronic inflammation and can masquerade as fatigue, anxiety, blood sugar issues, weight gain, and so forth.
Leaky gut is defined as “a condition in which the lining of the small intestine has broken down. In this state, it becomes permeable to foods which should only be able to get into the bloodstream when they are more or less completely broken down (digested). With leaky gut, these food elements flood into the bloodstream as more or less complete compounds. These substances are capable of stimulating allergies and creating many problems which are widespread in the body.”
In layman’s terms, your body is not absorbing your food and nutrients properly, which leads to common issues and medical diagnoses. Toxins then seep into your bloodstream and your body has to work hard to fight them. This leads to chronic inflammation, pain, and other symptoms. Examples of leaky gut disguised as disease include (but are not limited to) non-insulin dependent diabetes, fertility issues, thyroid issues, anxiety, depression, chronic pain, IBS, and Crohn’s. More than likely, you will be prescribed medications for these issues. The medications may help, but they are not fixing the root issue. Your gut remains leaky, and eventually the medications may stop being efficient, another “illness” will arise, or your illness will get worse. As a result of getting sicker, you will probably be prescribed more medications to “help” – unknowingly making it worse.
As your gut health becomes worse, your body becomes more inflamed and sensitive. This leads to food intolerances and sensitivities. Food sensitivities come with a whole other slew of symptoms which include pain, brain fog, anxiety, and depression. This can be confusing because you can suffer these issues from a leaky gut and food sensitivities. More than likely, your food sensitivity is worsened by your leaky gut. It’s a big connecting puzzle in the end, but in the meantime, it makes finding out the one root cause of why you feel so sick harder and harder.
Ultimately, I have learned there is not just one cause and more so a combination. The leakier your gut becomes, the more sensitive your body becomes. Your body begins working harder to fight off the inflammation while still not absorbing the proper nutrients needed to allow you to heal and continuously allowing toxins to seep through. Consequently, you continue to get sicker as the cycle continues. If you are anything like me, this may lead you to becoming desperate, and in turn, you might end up taking any medication (making it worse) the doctor throws at you in the hope that something will help. The good news is that you know the answer now, and it’s not another hopeless diagnosis – it’s treatable!
How to heal your gut?
Diet Change. This is something no one wants to hear (I’ve been there), but would you rather suffer the above issues or change your lifestyle to live a happier, healthier life? Sadly most of us (myself included) would have rather taken another pill than change their diet, but diet change is necessary to heal the gut. There are TONS of diet recommendations for healing a leaky gut, and without the proper testing, it’s sort of a guessing game to identify what is causing the inflammation in your body. Even though it seems like a lot and is restrictive until you get the hang of things, it’s best to eliminate everything all together and then reintroduce one at a time once you are feeling better. Here are the most overlapping and strongly correlated changes you can implement in your diet:
Eliminate Gluten. This was something I refused to do; I have been tested for gluten intolerances and celiac disease but have never shown sensitivity, so I was stubborn and refused. After I sought out care and had a food sensitivity test done, I realized that I am sensitive to almost every form of gluten (wheat, barley, rye, and a ton of other non-gluten grains–eek!). Remember, by allowing more inflammation in your diet, your body becomes increasingly sensitive to more types of foods. You may be able to reintroduce some forms of gluten in later on, but for now, you should eliminate it until you are feeling a lot better. If you like research to back up your decision, here is an article from a medical journal on the effects of gluten on our bodies and specifically our gut.
Eliminate Conventional Dairy. This was also something I was very hesitant about because I used ghee/butter in all my cooking. A breif elimination of conventional dairy allows you to add in good quality dairy after inflammation is decreased. Check out my blog on dairy here.Gluten and dairy with a leaky gut membrane can allow for candida overgrowth, so if you have skin issues such as rashes, extreme fatique or acne this should clear up dramatically 6-8 weeks in of your elimination. Conventional dairy is very congesting and also proven to cause inflammation.
Avoid Soy. Soy products have been clinically proven to cause inflammation. Look for whole soy products and limit to a few times a week.
Avoid Preservatives and MSG. I have an entire blog post on this, but preservatives cause inflammation in your body and oxidization of your cells. This only increases inflammation and poor absorption in your body.
Avoid Histamines. This can seem restricting along with eliminating dairy and gluten. Check out this article on what foods release or activate histamine and why histamine causes inflammation. You can wait to do this if you are not feeling any better after a couple months into being DF/GF beacuse it can feel very restricting. I found a ton of unknown triggers here and was able to reintroduce these foods after a few months, making my diet less restrictive. Keep a food diary; it helps a ton with tracking symptoms and food triggers, especially when you are reintroducing foods.
Eat More Fiber. The easiest way to do this is by eating more fruit and veggies! Because your gut is healing, try to avoid a ton of raw veggies and cook them first to allow for easier digestion. We worry way too much on protein when most of our plate should be veggies with our meals. Start small by adding veggies to each meal if possible.
Supplement Support. These suggestions should not be done until speaking with your doctor. Try to buy refrigerated supplements as they are better for absorption because they aren’t as oxidized.
Look into the need for a digestion enzyme such as HCL. Most people with a leaky gut also have low stomach acid and slow digestion. There are plenty of natural foods that support HCL as well as herbs. I love digestive bitters!
Do your research and take a good live probiotic while your gut is healing. Microbiome Labs is my favorite but work with a practictioner because some probiotics can worsen symptoms if you are not ready for them.
Liver and Gall Bladder Support. I love supplements with Grass Fed Beef Liver, Vitamin C Taurine, Pancrelipase and Organic Beet Concentrate.
These are recommendations and common causes and triggers of a leaky gut, but regardless, you should seek guidance from a medical professional. I thought I could “heal myself” with natural remedies and diet changes, but I had no luck and was exhausted from seeing new doctors and the bills that accompany them. I do not think I would be where I am in my health journey without the proper guidance. I receive care from a naturopathic doctor who is able test and interpret labs and tests that standard American doctors do not test for. I spent so much money on natural doctors and the root cause was always nutrition. This is why I went back to school– I felt it could be done for much cheaper and less invasive. I do not recommend doing this on your own because there are many different supplement options and since absorption is an issue, you need to be particular in what you are taking. Prior to seeking out a naturopathic doctor, I have seen over a dozen specialists and have had more tests and procedures than I can count with empty diagnosis after diagnosis.I Although I did appreciate all naturopathic medicine had to offer me, I truly do believe that I could have avoided the expenses of all the testing and just changed my diet for what my body needed with working with an NTP! Being in the medical field I wanted to see the hard proof before making a huge lifestyle change. In hindsight, the lifestyle change was needed and would have been more beneficial than all the testing and anxiety of seeing “things wrong”, when obviously something was not normal, I was having symptoms! Lucky for you this is why I went back to school! I now know the nitty gritty of common symptoms without the expensive tests and supplements being the first round of defense. Food is ultimately the easiest answer for your health.
Patience.
It may have been quick, but more than likely, it took awhile for your gut to get so bad and it will also take time to fix. It isn’t your fault that your gut got sick. As a society, we are becoming more aware of the importance and impact of the overuse of antibiotics and medications along with the problems of a Standard American Diet.
Work with me or your medical professional to play around when to reintroduce foods and for supplement support along the way. These lifestyle changes are important in healing and may not be forever but are necessary to heal your gut if you want to feel better. The saying “food is medicine” is often quoted for a reason. With time, your gut will heal and your symptoms will start to dissipate. It is scary making a dramatic diet change, but trust me when I say it is worth it. I wish I knew years ago; I could have started healing myself and not have gone through all the time and money it took to get here. I am not sure I would have listened, but I at least would have known the importance and jumped on the bandwagon sooner.
After suffering for years and finally having relief, and after reading so many other success stories related to gut health, I urge you to give it your all because what do you have to lose? Your health and your life is more important than that frozen pizza and day-old donut. You will learn to love healthy food and will want to eat good because feeling good is worth it; you may even start to enjoy cooking. I can’t promise you that will fall in love with food prep dishes, but maybe the dishwasher?
I wish you luck on your journey and I hope this was informative to you. Thanks for reading!
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Chronically Holistic 