What's Coming in 2022 + Some Thoughts from the Heart

Hi friends! In today’s episode, I want to give a little of a preview of some things coming in Q1 of 2022, as well as share some things that have been on my heart recently.

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2021 has been a great year in a lot of ways and there have still been some pretty difficult parts, right? It felt like it lasted forever, to me at least! I love new beginnings and thinking about the potential of the future, so the end of the year and coming new year is always an exciting time for me. I’m really looking forward to 2022 both in my personal life and for what’s coming for the Health Forward community. So I wanted to share a just a few things that are coming in Q1 of next year that you can be watching for:

• A new round of HF group coaching is starting in mid-January 2022. This is one of my absolute favorite things to do. It’s the perfect way to get health education and coaching at a lower cost and time commitment - and you get to be part of a community of women with similar goals and struggles as you!

• The Move Forward, Feel Better Course is live on my site again! This is a perfect option for the DIY-er or someone wanting more education about how to support their health but may not have the budget or schedule capacity for personalized health coaching.

• The #hfpodcast will be back again with a new season starting in January but will now feature new episodes every other week. This will allow me to devote more of my attention to working with clients while still providing quality healthy-living education and encouragement for you on the podcast.

I wanted to leave you with a few thoughts today that I’ve just been thinking about for a while. This question of “does it even matter to spend time/energy on my health” just keeps coming up for me, and I’m guessing I’m not the only one. 

Especially for those of us who follow Jesus,  is this something we should even be concerned with? 

I keep being reminded of this idea of Struggle and progress. While there is absolutely no perfection on this side of heaven and we will never be able to outrun the curse (my pastor recently said if Mother Teresa and Jack Lalanne couldn’t escape death, none of us have a chance! It was a super encouraging sermon {jokes - it actually was}), but I don’t think that means that we just decide to not care. I hear a lot of people say “well I’m gonna die of something” as an excuse to treat their bodies really poorly. I know that they are mostly kidding, but in reality, I think that way of thinking subconsciously affects the way that a lot of people see their health. I feel like there can be a huge disconnect between Christians and not caring for their bodies. By no means am I trying to equate some level of holiness with good health or living a healthy lifestyle? You are not more godly because you are fit or a certain size, or because you don’t have __ health problems. The opposite is also true - you aren’t more godly because you disregard the “earthly”, physical, and focus solely on the spiritual. As with most things, there is tension here. So many things in life aren’t either/or but both/and - and I think our mindset when it comes to our health and the caring of our physical bodies falls under this category as well.

Should we be trying to perfect our bodies/find the fountain of youth/become obsessed with how our bodies look or even feel?? No - that’s both very self-centered and pretty pointless, honestly. Are we going to be symptom-free, disease-free, problem-free in this life? No. As a matter of fact, we can pretty much expect the opposite. 

Does that mean that we shouldn’t care about the health of our bodies? Should we abuse the bodies that God gave us with food/drinks/substances that damage them, fill our minds with toxic junk, and just generally ignore our health? No! That’s not stewarding the gift of these bodies that God gave us to experience this life with. I don’t believe that’s what we need to do either.

Will there always be struggle? Yes. Can there also be progress and improvement too? Absolutely yes. 

I really believe this in the depths of my heart. This is what makes my approach to health and what I do different. I am coaching you to know how your body works and to care for it as the gift that it is. Not to lose a certain amount of weight or look a certain way. Not to look or even feel perfect - that isn’t a real possibility anyway.

I often get asked what program I follow and the simple answer is that I don’t. I don’t do “programs'' or sell products. I just teach real-life, sustainable, actionable steps to support the health of your body. If you’re looking for a quick-fix, super easy (also hear me say - likely unsustainable and maybe even unhealthy) way to make changes to your body or your health, then I’m not it. I’m passionate about this stuff because I think it matters and I encounter so many unhelpful theories about health that I want to offer you something different. 

If this is something that resonates with you, check out my course or enroll in this upcoming round of group coaching coming up in January. 

I hope that this episode encouraged you or gave you a different perspective. I’m excited for what’s to come in 2022 and continuing to support you in your health journey.

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Infertility and the Holidays

Hey friends! Today’s episode is geared towards those walking through infertility or for those who have close friends or family experiencing infertility. As I’ve shared from my own experience and from the experiences of several friends who have also dealt with infertility, it’s a very challenging and difficult experience - physically, emotionally, financially, relationally - really it affects all aspects of your life. This is especially true during the holiday season. 

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While the holidays are a joyful time, often filled with fun and celebration, they can also be incredibly difficult for those dealing with infertility. This is true for pretty much every holiday, but especially so during this time of year with Thanksgiving and Christmas so close together. The emphasis on family traditions, making fun memories, etc. that come with these particular holidays can really highlight the void and lack that couples with infertility can find themselves feeling. 

I wanted to share a few ideas of things that helped us as well as things that friends have shared with me that were helpful to them.

Acknowledge that it’s hard

If you’re walking through infertility, acknowledge when you’re having a hard time. It can feel tempting to just suck it up and act like everything is fine, but that is only going to make things harder on you emotionally. It’s okay for you to feel how you feel. If this season isn’t hard for you, that’s fine too! Just take the pressure off of yourself to feel a certain way. 

If your family member or friend is dealing with infertility, acknowledge that this is probably a difficult time for them. Be intentional about checking on them, giving them a little extra love, and making yourself available for them to talk to you about it if they want to (without pressuring them). A simple text that says “Hey - I know this can be a tough time of year. Just wanted you to know I’m always here to listen if you want to talk.” can be a huge encouragement to them - just to know that you haven’t forgotten them and what they are going through. 

Remove expectations

This is going to look like giving yourself (or your friend/family member) lots and lots of grace. If you don’t feel like going to the Christmas party where everyone brings their kids, be okay politely saying no. If you know that certain “holiday” things are going to be triggering for you, maybe just skip those this time. If something is going to cause you to be in an unhealthy place, it’s okay to say no. This also applies to social media! The comparison game is difficult with social media regardless, but I feel like it’s even more difficult during the holiday season, especially if you are dealing with infertility. It may be a good time to take a social media break through the holidays and come back to it in January (or not :P). 

If your friend or family member is the one dealing with infertility, just make sure you’re being considerate. It’s not that anyone expects or wants you to walk on eggshells around them or never invite them to be around your kids, etc. Just be conscious that it may be difficult for them and don’t place extra pressure on them to come to things or be okay. On that note, don’t just not invite them either. I know that feels a little complicated but there is a balance there. Just be gracious. Invite them to the party, feel free to talk to them about your life, your kids, your pregnancy, etc. Just consider their feelings and ask them how they are feeling about things. One of the things that make infertility even more difficult is how isolating it can feel, so don’t let them feel alone - make sure they know you are there for them. They likely feel like they need to act okay even when they aren’t, so make sure they know that they are supported regardless of how they feel. 

Have your ‘safe place’

This one is more for those actually experiencing infertility - make sure you and your spouse have a ‘safe place’. (If you have seen the movie “Four Christmases” think of the scene where they agree on a safe word before they see their families for Christmas - that’s kind of where I’m going with this!) Family get-togethers can get uncomfortable (for everyone at times), especially during a time like this, so talk about these things before the holidays really get started. Agree on a ‘safe word’ if one of you just really needs to go. Have a ‘safe place’ where you both are free to express your emotions and frustrations without judgment or needing to “fix” the other person - where you can just vent (you know, when Aunt Bertha asks for the tenth time, “well when’s that baby coming?”, or Uncle Fred asks, “do y’all need a reminder on where babies come from?”).

I think it’s also helpful to have a friend or two, other than your spouse, that you can really be open with. Maybe someone who has walked a similar road before or someone who you can just be very vulnerable with, who will listen to you vent, but then who will lovingly remind you of truth, pray for you, cover for you if you need a minute away, etc. Remember, this journey is way harder when you try to go it alone. Find your people and let them in. 

Find a way to make the holidays fun

Even though this season can be tough doesn’t mean that it can’t also be fun and joyful too. Plan some holiday activities that you can do - just you and your spouse or maybe with a group of friends - that are fun! Think of the things that you can do that would be way more challenging if you did have small kids right now. Remember that this a season and chapter in your life - not the whole thing - so enjoy what you have right now. Go Black Friday shopping at 2 AM (safely, of course - maybe virtually this year :P), plan a super romantic Christmas date, spoil your spouse or friends with gifts, take a trip, etc. It doesn’t take away the pain, but joy and sadness can coexist, so let yourself have fun and find some things to get excited about!

Give to and serve others

This is a big one. Listen, I know firsthand that you may not feel like giving and serving during the holidays, but we were created to give and serve. We were made in the image of God and something in us comes alive and more joyful when we are reflecting His character. Giving to and serving others is a big part of that. 

There are tons of opportunities for giving and serving during the holiday season, but one of the main ones that come to mind for me is Operation Christmas Child with Samaritan’s Purse. This year, you can pack a shoebox by either physically shopping for items to fill your shoebox with or pack one virtually through their online portal. It’s such a great opportunity to love on a sweet child that may not get to experience the joy of opening gifts at Christmas. There are also tons of toy drives, coat drives, food pantry needs, etc. during this time of year. 

Maybe there are some kids in your family or friend group who could use some extra love and attention this time of year. Ask if you can buy them gifts or take them to do something fun and give the parents a break. There are always people who need our help and support - especially during the holidays. 

Lastly, I just want to encourage you to keep your focus on the reason and meaning for these holidays. I know it sounds cliche - “the reason for the season” and all - but it’s still true. Where we place our focus matters… what we allow our minds to dwell on matters. As I’ve already said, I’m in no way saying ignore your feelings or just “be happy”, “fake it til you make it” or any other garbage advice like that. The truth though is that both Thanksgiving and Christmas have a purpose, they aren’t purely just for fun. Even in the midst of some of the hardest, darkest day of our lives, we still have things to be thankful for. Research shows that gratitude has a positive effect on our brains, maybe even lessening the effects of depression. It also changes our perspective and shifts our focus from what we may feel that we lack (even as significant as it is) to what we have been blessed with. And the entire point of Christmas is that we all were given an incredible gift that we can never deserve - the gift of a Savior, of one who will bear our burdens and never leave us in our heartache, who will fill our longing and lack, if we will simply choose to accept Him. So this holiday season, make the time to focus on the meaning. Maybe start a gratitude journal, do an Advent study, read through the Christmas story - just do something that shifts your focus. 

I want to wrap up this episode with a little advice from someone other than me. I reached out to a few friends who have also experienced infertility and asked if they had advice for those of you who have close friends and family that you may see this holiday season who are also experiencing infertility. Here’s what they said:

• Don’t say things like “You can always adopt”, “Just relax! It will happen when you least expect it.”, “Don’t stress about it.”, and the most infamous “When are YOU going to have a baby?” 

• Don’t go into the holidays expecting a pregnancy announcement even though those can be common at holiday gatherings

• Don’t add any pressure for couples to have more children, just because their child has gotten older. Secondary infertility is just as real and painful. 

• Overall, just be considerate of your words and how they may make someone else feel. Think before you speak. 

I truly hope that this episode has helped you and given you some ideas of ways that you can enjoy this holiday season or ways to encourage your friends or family through what may be an extra difficult time. If you are personally walking through infertility, please know that you are not alone, you aren’t forgotten, you aren’t being punished or intentionally left out. You are seen, you are loved, you are valuable. Always feel free to reach out to me on social media, if you need someone to talk to that has been there. You can most easily find me on Instagram or send me an email.

If you want to hear more of my personal journey with infertility and endometriosis, check out Episode 31, and for a panel interview about what it’s like to experience infertility, check out Episode 35.

What Is the Deal with Gluten?

Welcome back, friends! Today I want to spend a few minutes talking about gluten and why everyone seems to be hating on it. For the past several years this topic has become more and more popular and just about every health and fitness guru out there has contributed their two-cents to the conversation. While there are no shortages of opinions on the matter, what I do seem to not find nearly as often is simple information that explains what gluten is, why it’s been labeled as “bad”, and how you can determine if you should cut out gluten or not. So that’s exactly what I want to provide for you in this episode. You know me - I like simple, clear info so let me just jump right in! 

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What is gluten? 

Gluten is the main storage protein found in wheat grains. It’s most often found in products containing wheat, barley, and rye, as well as occasionally in oat products. Think of it as the component to most bread, pasta, and baked goods that give a stretchy, soft texture. Gluten can also be added to several different foods like soups or sauces to increase the thickness or volume, processed foods to make them more filling, and even seemingly random things like soy sauce.  

Why has gluten been labeled as “bad”?

There are a few different factors that have caused some in the health and wellness field to have a concern regarding the regular consumption of gluten-containing foods. Gluten intolerances can vary from mild to severe. 

Those with Celiac Disease have an allergic, inflammatory response to gluten in which their bodies attack their intestines and create an autoimmune response. However, in the past several years, it’s become more well-known that those with Celiac Disease are not the only ones who can have negative reactions or side effects from consuming gluten. 

Gluten has been found to be highly inflammatory for a lot of people. Those with non-celiac gluten sensitivities or intolerances experience symptoms like bloating and digestive discomfort, brain fog, headaches, joint pain, anxiety and/or depression, and often eczema or other skin issues after consuming gluten, but these symptoms typically go away when gluten-containing foods are removed from their diet. 

It’s not exactly known yet why gluten can be so inflammatory. Research has shown that when gluten is consumed (by anyone) it causes a temporary increase in the production of Zonulin - a protein that regulates intestinal permeability. So it can be assumed that high consumption of gluten would lead to chronically increased intestinal permeability (sometimes known as leaky gut). This allows gluten, plus other organisms, to be released into the bloodstream, which triggers inflammation in the body.

One of the most common questions I have heard in regards to eating gluten is “if people have been eating gluten for centuries, why is it just now become an issue? Isn’t it just a trend?”. 

This is just my opinion, but in a lot of cases I feel like gluten - or really most food sensitivities - may just be the straw that breaks the camel’s back. As I’ve talked about before, our bodies were made to handle small amounts of inflammation - we have pathways designed into the functionality of our bodies for that kind of thing. However, due to the lifestyle of the majority of us, we have a much higher level of exposure to inflammation-inducing foods and experiences than ever before. Never has there been so many processed foods available and consumed on a regular basis. Never has there been this constant exposure to stressors both physical - like environmental toxins and emotional - like 60-hour workweeks, social media, and 24/7 news. 

I don’t think that gluten, by itself, is the issue. I think it’s that we have all these other issues going on, and in our Standard American Diet, we consume a lot of it. 

How can I determine if I should go gluten-free?

There are lab tests that can be done to look for certain antibodies but personally, I think that an elimination diet is often the easiest way to determine if you have a sensitivity. An elimination diet is just like how it sounds: you eliminate all gluten-containing foods from your diet for at least 30 days (60 is ideal). During this time you note your symptoms and how you feel. Then after the elimination time is up, you add gluten back into your diet and note how you feel. If your symptoms return or you feel worse, then you know that you have a sensitivity. 

If I cut out gluten, what can I eat?

Lots of things! There is a learning curve to going gluten-free, however, there are a lot of great alternatives out there. Our meals should be a combination of high-fiber carbohydrates, mainly vegetables, and healthy protein and fat. 

There are a lot of gluten-free alternatives available now like GF noodles, flours, crackers, bread, baking mixes, etc. You do need to make sure you are looking at the ingredients as sometimes those items can be full of unhealthy ingredients. Just because it’s gluten-free does not mean it’s healthy.

I’ve created a free guide with some of my fav gluten-free alternatives  - download it here. 

If I go gluten-free, does that mean I can never eat it again?

It depends. If you have celiac disease, then you really shouldn’t be consuming gluten at all, ever. However, sometimes those with just a mild sensitivity can occasionally eat gluten after they have allowed their gut to heal and worked to decrease inflammation in their bodies. In my experience, after following an elimination diet, those with gluten sensitivity prefer to avoid gluten long-term because they feel so much better. 

The Bottom Line

Gluten is not “bad”. Foods are amoral - they cannot be good or bad. We really need to change our way of thinking around this. Gluten is a hot topic because it is known to be inflammatory for the majority of people - likely due to other lifestyle factors in combination with the overconsumption of gluten. So, it’s not the enemy, but it can contribute to inflammation in the body and poor gut health, and in my opinion, that makes the idea of eliminating it something worth considering.

5 Simple Tips for Happy & Healthy Hormones

We all know that hormones can affect how we feel, for better or worse (most of us have experienced the negative side of this from time to time, right?). So, it’s no surprise that our hormones also affect the function of our bodies. In today’s episode, I’m sharing a few of the simplest and most effective ways we can support our endocrine system and get back to having happy, healthy hormones! 

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I think when most of us hear that word we automatically think of the negative side effects that we may have experienced from out of control hormones or hormonal imbalance like hot flashes and rollercoaster emotions, but really our hormones are responsible for so many functions in our bodies, and when well-balanced can help us feel energized, happy, and motivated as well as relaxed and calm.  

Hormones work as chemical messengers released from different organs and glands in our bodies. These hormonal messages are received by hormone receptors throughout the body that then signals a specific response. The entire endocrine system works together to control the level of hormones that circulate through our bodies and when just one of these hormones is even slightly imbalanced, it can easily cause other imbalances and trigger widespread health problems.

So what are some of the most effective things we can do to naturally support healthy hormone function? 

1. Get good quality sleep

Sleep is essential to our bodies’ ability to recover and regenerate. For example, Cortisol, one of our major stress hormones, is regulated in our bodies when we are sleeping (around midnight). So if we are staying up super late or really restless throughout the night, it can be difficult for our bodies to get out of the “fight or flight” response that cortisol creates. Sleep deprivation can also contribute to blood sugar dysregulation, which can lead to hormonal imbalance (which often only adds to sleep problems). Find tips for optimizing and protecting your sleep in Episode 29. 

2. Balance your blood sugar 

Blood sugar balance is so important for optimal hormone function. Unchecked blood sugar dysregulation often leads to insulin resistance, which often leads to hormone imbalances and sadly, often disease. One of the best ways to help regulate your blood sugar levels is to eat your meals at regular intervals (breakfast, lunch, dinner - no skipping) and be sure to include healthy carbohydrates, protein, and fat in every single meal and snack. This keeps the blood sugar (and insulin) from spiking and then crashing - which only creates a state of chaos in the body. Hormones do not like chaos! 

3. Eat a nutrient-rich diet 

Vitamins B6, B12, E, and D, as well as Folate, Iron, Zinc, and Magnesium, are just a few examples of essential nutrients that are necessary for proper hormone function and fertility. Unfortunately, a lot of women are often deficient in these nutrients. In addition, hormonal birth control and other common medications can deplete essential nutrients stores in the body. This is one of the many reasons why it’s important for us to make sure our meals are full of nutrient-rich foods like leafy greens and cruciferous vegetables; high-fiber fruits like berries; clean protein sources like fatty fish, grass-fed beef, and pastured eggs; healthy fats from nuts and seeds, avocados, as well as anti-inflammatory oils like coconut and olive. In addition, taking a high-quality probiotic will help improve the ability of your gut to absorb all of these nutrients. 

4. Manage physical and mental stress regularly

Stress is one of the most common factors of hormonal imbalance and can have detrimental consequences when left unmanaged. As I’ve already mentioned, the body releases cortisol and adrenaline in response to both physical and emotional stressors, which puts our nervous system in the “fight or flight” (sympathetic) state. While this is helpful for dealing with danger or an acute crisis, other crucial functions of our bodies like growth and reproductive hormone production, digestion, and tissue repair are all put on hold until we return to a calm “rest and digest” (parasympathetic) state.  Due to the nature of our lives, it can be easy for us to stay in this chronically stressed mode, especially if we aren’t actively managing the stress. 

In addition to getting quality sleep each night, a few other ways to help manage stress and return your body to a more relaxed state are things like engaging in gentle movement such as yoga or walking, being in nature, practicing deep breathing (boxed breathing is my favorite method - 4-second inhale / 4-second hold / 4-second exhale), enjoying prayer and peaceful music, or participating in a hobby that you enjoy. The key is to be aware of your body and actively work to return to a relaxed state.  

5. Reduce exposure to environmental toxins 

Environmental toxins like parabens, chemicals in plastics, and artificial fragrances (to just name a few). often create chemical responses in the body that can quickly lead the body into estrogen dominance and chronic inflammation. (I’ve devoted an entire podcast episode to this topic if you want to know more about common environmental toxins and how they affect our health). 

Using an app like Think Dirty or EWG to scan products, especially the ones you put on your body and clean your home with, will help make sure you aren’t exposing yourself to harmful chemicals that can disrupt your hormones. 

Here are a few easy switches that will help reduce your exposure: switch from plastic to glass or stainless steel for water bottles and food storage containers; use essential oils instead of artificial fragrances for personal care and cleaning products; ditch the fabric softener and use white vinegar in the rinse cycle instead (ditch those dryer sheets too!). 

An added bonus of all of these lifestyle changes is that they will also help to improve your gut health which is absolutely foundational for optimal hormone function. A lot of hormones are produced and transmitted in the gut, making it basically impossible to have poor gut health and healthy hormones. 

In addition to these tips, I also highly suggest working with a functional medicine practitioner, especially if you know you have a hormonal imbalance or inflammatory disease. This can often look like a team of professionals to help you get to the root of the dysfunction in your body as well as give you guidance for supplements and vitamins specific to your body’s needs. 

I love supporting clients as they learn to pinpoint and heal the root cause of their hormonal imbalance. They often notice such an improvement in their symptoms simply by adjusting their lifestyle and making changes specific to their body’s needs.

Learn how you too can improve your health and get back to having happy, healthy hormones! Click here to schedule a free 30-minute consultation call with me where we will work together to identify your specific health goals to help you move forward in your health journey.

What Covid_19 Has Taught Me about a Healthy Lifestyle

Hi friends! I’m going to be super transparent with you today. I don’t really want to record this episode. I’m weary, I’ve been fighting anxiety more than I want to admit and honestly, I’ve struggled with if I even need to continue putting out content right now because just about everything feels trivial in comparison to this virus and the effect it’s having on people’s lives. 

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As I’m typing this my husband, who is supposed to be working from home, is out on an on-site trying to help another company be able to work remotely, so they can stay afloat. Businesses are closing, everyone has to stay away from each other, people are getting sick and losing their jobs and some even their lives. It almost seems silly to come on here and talk to you about a healthy lifestyle - about what you eat or if you’re exercising or how you’re coping with the stress, but as these thoughts have been turning over inside my head, I keep coming back to this idea: During this pandemic, what has been made very clear to me is that the things I did and cared about from a vanity standpoint didn’t matter to me much at all anymore, but the rhythms and habits that I have put into place that make a difference in my mental and emotional health have never been more important. 

Even the really good things that I still believe are good and are beneficial to your health in the long run - like buying organic and trying to reduce toxin exposure, for example, just took a back seat, because, for the first time in my whole life, I entertained the thought that there might not be enough (and just let me add how much of an eye-opener this has been for me around the idea of privilege and how some people deal with these fears and realities every day - pandemic or not). However, the things that stood out to me, that have become necessary in order to keep some kind of control over my thoughts and emotions became front and center of my idea of a healthy lifestyle. Things like: 

• Having a daily quiet time and drawing near to God. Letting Him speak to my heart and mind the truth of His word has kept my mind centered where it needs to be. It’s allowed me to filter all my feelings through a lens of truth knowing that God is still good and nothing about Him has changed. 

• Moving my body and getting my heart rate up every day. There is a noticeable shift in my mental state when I do this. Not that it’s all better and fixed but I am able to think more logically about things and not just emotionally. Exercise has many benefits to our health but I’m more convinced now than ever that it’s greatest benefit is to our mental health.

• Getting enough sleep. This one has probably been the most impactful because it’s the one I’ve struggled with the most. Anxious thoughts flood my mind at night and make me really not want to go to sleep some nights and I can tell such a difference the next day based on how much I slept - not just mentally but physically too! 

Obviously, I still believe that eating nutritious food is important and protecting your gut health and the immune system is crazy important, especially now, and both of those things also have an impact on your mental health as well. 

I think this has just been a really good reminder for me that so much of our daily struggles can start in our minds and during a time like this when there is so much uncertainty, anxiety, and stress if we don’t make protecting our mindsets a priority, we’re likely going to stop caring about a lot of other things that help keep us healthy. 

(**Disclaimer - I’m not really talking about mental illness or chemical imbalances here. While some of these things may be helpful if you or someone you know is struggling with those issues, these things in no way replace a need for medicines or therapy.) 

So if you’re really struggling with your mindset and you don’t feel like you’re in a good mental/emotional state, take the steps - do the things - that can help with that first. Move your body, connect with God, laugh, sleep, connect with other humans (in a safe way). I think sometimes we have to choose to do the thing, and then the feeling and motivation will come later.  

I hope this has helped encourage you and I hope that you and your families are doing well. We will get through this crazy time and my hope and prayer is that we all choose to come out of it a little better than we were before. 

Hang in there, friends! Talk soon!

Endometriosis Awareness: Part Two - My #Endo Story

Welcome back, friends! Today is part two of the Endometriosis Awareness series and in this episode, I’m sharing my story with Endometriosis. 

I want to mention in the beginning of this episode that this is my story and how Endometriosis has affected my life and the things that have been helpful for me, so while some of these things may also be true for you, and may even be helpful for you, make sure you are working with a physician and other health professionals that can help you implement any changes you want to make or treatment methods you’d like to try. 

So here is my story: 

I was diagnosed with Endometriosis in 2014 after an exploratory laparoscopy - I had just turned 26. Although I had been having symptoms of hormonal imbalance and even a PCOS diagnosis a few years before, I hadn’t even really known anything about Endometriosis. I didn’t have chronic pain and at that time I would say I really had no symptoms at all (once I learned more about it I realized that I had been having symptoms just not the bad cramping or heavy periods that were so often thought to accompany Endo). 

The summer before my first surgery I experienced my first severe pain episode. I don’t remember a lot about it but I do remember yelling for my husband from the bathroom because I had never felt pain that intensely before and I had no idea what was happening. After an hour or so it finally eased off and I went right back to my normal life without missing a beat. 

The next time it happened was probably several months later but that time, the pain was unbearable. It came on suddenly again and I can distinctly remember rolling around my bed in pain. Again, I had no idea what was happening but thankfully I had a good friend who was a nurse and suggested that maybe it was a cyst rupturing and I needed to see my Dr. That time the intense pain lasted for an hour or two, but I couldn’t stand up straight afterward without having sharp pains in my lower abdomen. I went in for an ultrasound the next day and I remember being scared out of my mind! Was it a tumor? Ectopic pregnancy? Was it going to happen again? 

I remember crying during the ultrasound and the tech trying to calm me down but seeming very concerned herself. The ultrasound didn’t reveal much other than that there was a large cyst on my ovary and that I likely needed surgery to see what was going on. 

So as I already mentioned, I had that surgery a few weeks later which revealed that I had Stage 4 -Endometriosis, with lots of adhesions and several of my reproductive organs stuck together. My doctor told my parents that it was so severe that there was basically zero chance of conceiving if I hadn’t had the surgery. I actually remember being relieved in my very foggy post-op state that it was Endometriosis because I was terrified that it was a tumor. And while I’m so thankful it wasn’t cancer, I had no idea the weight of a Endometriosis diagnosis. 

I recovered pretty quickly from that surgery and the next several months following that are really fuzzy to me. I don’t think my surgeon / OB really explained much to me other than if we wanted to get pregnant, we needed to start trying as soon as I was healed from surgery. 

I ended up changing physicians during that time because of a friend’s recommendation that this doctor was experienced with Endometriosis management. At my first visit with her, she ran a few lab tests, including the antibody marker CA-125 which can sometimes show endometriosis in the body. I was so surprised when she called me a week later to say that my levels were already high again and that she was going to refer me to a Reproductive Endocrinologist. I was so frustrated because it hadn’t even been a year since my surgery and it was already back. 

One of the blessings of my Endo story is that I didn’t have the chronic pain that I know so many women experience, but in this case, it was also a curse because I had very little ability to monitor what was going on inside my body. 

After seeing my new RE, I had my second surgery in July 2015. This one was way harder for me. I was under anesthesia a lot longer (which is a whole other story in itself) and even though it hadn’t even been a year, I already had a lot of adhesions and endometrial tissue growing again, and my organs were getting stuck to each other again. Recovery was more difficult physically, because of the invasiveness of the procedure in order to get it all, as well as some allergic reactions and other complications I developed. In addition to that, this surgery was harder on me mentally as well. 

I distinctly remember the feeling that my body was betraying me - that it was doing all these things and I had absolutely zero control over it. I didn’t know why it was happening or what was causing it and I felt like there was nothing I could do to fix it. As a type A, fix-it, kind of girl this was very, very hard for me. I felt like I was doing all the things - I was trying to eat healthily, I was getting chiropractic adjustments, I was exercising, I was following my doctor’s recommendations - and yet this disease was still growing in my body. If it were not for my faith, my relationship with Jesus and the comfort and peace he allowed me to have, and the encouragement and support of my husband, my friends, and family - I don’t know how I would have gotten through that time.  Just as a side note, that is my number one piece of advice for someone with Endometriosis (or any chronic illness, really) don’t try to do this alone. It’s so much harder that way. That is one of the number one tools of satan - the enemy of our souls - to make us feel isolated, especially as women. To make us doubt God’s goodness, to make us think that no one could possibly understand or that no one really cares - and none of those things are true! So I just want to encourage you, fight back against that. Don’t isolate - find someone to talk to. Let people in, tell your friends, talk to your family about it, see a counselor. Endometriosis is a physical condition but just like so many other things in this life, it also wreaks havoc on your mind and your emotions. 

Following that surgery, we immediately started trying to conceive and I was regularly seeing my Reproductive Endocrinologist for that. We tried IUI and a few other of the conventional medicine options but unfortunately, were still not able to conceive. 

It was really at this time that my desire to really dive into more of an integrative/alternative medicine approach increased and I started researching as much as I could. I changed my diet, read books and articles constantly, took all kinds of different supplements, but I was just kind of lost in it all. I really needed someone to guide me and help me figure out what my body really needed. 

I had a friend of a friend that had a very similar story to mine and she had gone to see an herbalist in North Carolina and had drastic improvements and was even able to get pregnant and it just kept popping into my head that maybe this was something to try. To be honest, I had a lot of reservations about it. I definitely had zero understanding of what an herbalist did or how they were trained and I was extremely skeptical, but at this point, I figured it couldn’t hurt anything. So in the fall of 2016, I made an appointment and drove the two hours to see her. Honestly, the whole experience was so crazy and I will maybe have to do an entire episode about that experience because it’s way too much info for this episode, but to sum it up I’ll just say that I was totally caught off guard. This sweet lady starting explaining things to me about how the body worked that I had never heard before - and they made sense. Before even reading my medical history she was telling me that I had stagnation in my reproductive organs and all kinds of digestive issues that were driving a lot of my hormonal imbalances and inflammation - just by looking at my eyes and doing some muscle testing. She told me that I had an overgrowth of Candida in my gut and I needed to make changes to my diet and prescribed several different herbs and vitamins that I needed to take for the next 3-6 months. I’ve never experienced anything like it but I took her word for it and followed her recommendations. 

During this time I had also heard a lot of good things about acupuncture and how it could be beneficial for Endometriosis as well as aid in fertility. So around December of that year, I also started seeing a reproductive acupuncturist (spoiler: more on that soon!). 

I noticed a lot of my GI symptoms started to improve and I felt less stressed about everything. I realize now that it was a combination of the supplements, acupuncture, and really being able to release the control and fear over to God. And in February 2017, 4 months after seeing the herbalist and following her protocol and after two cycles of acupuncture, I found out I was pregnant (on valentine’s day)! Shocked is a major understatement for sure! I was able to have a healthy pregnancy with zero complications and delivered a very healthy baby girl. 

I can’t tell you what exactly it was that made the difference for me - was it the herbs? The acupuncture? Divine healing?  I honestly don’t think it was any one thing. I think that it all worked together! I think the surgery removed the adhesions and put things back in their proper place, the combination of the herbs and the diet helped to heal my gut and some inflammation, I think acupuncture helped my body relax and also helped with the hormone imbalance and inflammation. I know that God was in control of the whole thing - from start to finish. He has blessed us with science and medicine, and holistic healing modalities like acupuncture and plants/herbs and I think the whole time he was working on my heart to learn to trust Him. 

As far as where I am today with my Endometriosis story - the honest answer is that I don’t fully know. I had labs done again about a year ago and my hormone levels were good and my CA-125 levels were still low, which I’m so happy about but that isn’t 100% reliable. I still follow an anti-inflammatory diet and try to really preserve my gut health which I am sure is helping, but being someone that doesn’t have extreme symptoms from Endo, I can’t gage 100%. I plan to continue with this lifestyle and monitor my labs and go from there! We do hope to have more children, so I’m sure that will reveal more about how things are functioning for me. 

I hope that my story has just given you a little insight into the life of someone with endometriosis - and really, I’m one of the luckier ones. I’ve for sure had my fair share of difficulties with it, but not to the degree that a lot of women suffer. So many women live in chronic daily pain and have unbearable pain and horrible symptoms and debilitating anxiety every month. Many women have to miss work and school regularly because of their symptoms. It is a major financial burden and takes a huge emotional toll. If they are also trying to conceive, even more so. If you are someone with endometriosis, I hope my story has just given you a little hope to know that you aren’t alone, you aren’t crazy for feeling the way that you do, and that there are options out there to try that may help you. No one’s story is exactly the same but there is something for us to learn from each of our stories and I appreciate you taking the time to listen to mine. 

If you’d like to do your own research and maybe try some of these things I’ve mentioned for yourself, here are a few helpful links and resources: 

Integrative Women's Health Institute: https://integrativewomenshealthinstitute.com/?s=Endometriosis+

Dr. Jolene Brighten: https://drbrighten.com/causes-endometriosis-5-natural-treatment-strategies/

Natural Fertility Info: https://natural-fertility-info.com/?s=Endometriosis+

Acupuncture for Endometriosis Relief: https://www.healthcmi.com/Acupuncture-Continuing-Education-News/1770-acupuncture-beats-drug-for-endometriosis-relief

Tennessee Center for Reproductive Acupuncture: https://www.tennesseereproductiveacupuncture.com/phone/index.html

Sunshine Herbs and Vitamins Clinic in Asheville, NC: http://sunshineherbsandvitamins.com/practice.html

If you know someone who has endometriosis, share this episode with them! It was always helpful for me to read other people’s stories so I know it will be helpful for them too! 

Endometriosis Awareness: Part One - Endo 101

Hi friends! Today I’m going to be talking about a topic that is really significant to me and something that I’ve spent a lot of time over the past 5-6 years learning about - Endometriosis. March is National Endometriosis Awareness Month and as someone who has been diagnosed with Endo, I want to really take some time to provide some education and awareness around the topic. Unfortunately, there seem to be a lot more questions about endometriosis than there are answers, currently, but the more we can educate women about what we do know about it, the more people can hopefully find some relief and improvement in the symptoms of this condition. 

1 in 10 women are estimated to have been diagnosed with Endometriosis in the US, and really it’s expected that the number is actually much higher than that due to the fact that a lot of women go years with symptoms of endometriosis without having an actual diagnosis. 

So what is Endometriosis? 

An inflammatory hormonal condition that causes tissue similar to the tissue that lines the uterus (endometrium) to grow in other places of the body where it is not supposed to be. This tissue then bleeds on a monthly cycle just like the tissue inside the uterus but the blood has no exit from the body. This is severely irritating to the nerves, especially the abdomen and leads to severe pain and increased inflammation in the body. Over time, this irritation and inflammation lead to scar tissue that can cause the pelvic and abdominal organs to develop adhesions—meaning the organs can all stick together. This can cause bladder and bowel pain, constipation, pain with ovulation, severe menstrual cramping and pain, infertility, chronic pelvic pain, and pain with sex.

What causes Endometriosis? 

Unfortunately, there is not an agreed-upon root cause yet - there are a few different theories that are being studied. However, what we do know is that once developed, it is an inflammatory condition with an abnormal immune response.  Find more information about possible causes of endo here

What are the most common symptoms and how can it be diagnosed? 

Endometriosis is complicated for a lot of reasons but the variability in symptoms and difficulties in diagnosing are some of the most frustrating ones. Symptoms can vary so much from woman to woman. Some women can have extremely painful, heavy periods with a lot of cramping, sometimes even being debilitating to the point that they have to stay home from work or school. Some women have G.I. symptoms specifically around the time of their period - IBS symptoms or constipation, or pain with bowel movements. For some women, they have no pain at all, or at least very little pain. Infertility is also a very common symptom of endometriosis, and sometimes is the first indication that there is some kind of dysfunction in the reproductive system. A few other symptoms are upper leg pain, joint pain, extreme bloating in the lower abdomen (known as Endo-belly) and ovarian cysts known as Endometriomas.

As far as diagnosing Endometriosis, there isn’t an easy answer here either. The only way to be absolutely sure that a woman has Endometriosis is through an exploratory laparoscopy (a surgical procedure where they make a tiny incision and use a scope to explore the abdomen for endometrial tissue). Obviously, this is a pretty invasive diagnostic measure and definitely comes with the risk of anesthesia, plus risk of creating even more scar tissue from the incision. 

Doctors can sometimes make an educated guess based on symptoms and there are a few studies that show that the use of certain lab markers may indicate endometriosis in the body, but that isn’t a widely accepted method for diagnosis. 

The other major issue with diagnosing Endometriosis is how often it’s missed. Because the most common symptom is painful periods, often the patient is just dismissed as having a low pain threshold or being overly dramatic about what they consider “normal PMS symptoms”. Also, it has become an easy-fix to just prescribe pain meds or an oral contraceptive to help with the pain rather than actually exploring the cause or assuming that it may be abnormal. Unfortunately, neither of these options actually fix the problem or provide long-term solutions to the pain. 

What are the treatment or management options? 

Again, there isn’t a super simple answer for this either. There hasn’t been one single treatment that has been found to be effective for everyone. 

One common treatment option is surgical excision, as I mentioned before. Once the operation is done to look for Endometriosis, if found, they go ahead and remove any endometrial tissue they find, as well as adhesions. Even though this option often does provide temporary relief from the symptoms, the endometrial tissue often regrows and the surgery has to be repeated. 

Some women who are not trying to become pregnant may choose a hormonal therapy option, such as oral contraceptives or other medications that suppress ovulation completely, but often still find that they deal with recurring symptoms. Some may even choose a hysterectomy, often out of desperation to find some relief.

It honestly can be such a debilitating and horribly frustrating condition because for many women it just comes back over and over, despite using one of these treatment options. 

The good news, however, is that there are some alternative treatments that have shown to be very helpful in the management of symptoms as well as in reducing the overall inflammation in the body, which helps to address the root cause. 

Based on what has been learned about how the role of a healthy microbiome, or good gut health, plays in hormonal balance and inflammation in the body, we know that taking steps to improve gut health is a great place to start. 

Living an anti-inflammatory lifestyle has also been shown to have positive effects on symptoms and addressing the root inflammation. Eating an anti-inflammatory diet filled with a lot of vegetables (8 cups a day of leafy greens and other fiber-rich veggies), healthy fats like avocado and nuts, and clean protein from fish and plant-sources like legumes is very effective. Also avoiding known inflammatory foods like dairy, gluten, corn, beef, and sometimes even caffeine can help calm inflammation and allow the gut to heal more quickly. Taking a quality, whole-food multivitamin and omega-3 supplement also help to reduce inflammation. 

Also, working to reduce and manage stress levels, getting at least 8 hours of quality sleep each night, and moving the body for 20-30 minutes a day have also been shown to reduce inflammation and improve symptoms. 

In addition, there are other alternative methods like using herbal supplementation and acupuncture that are hugely beneficial to supporting the body’s ability to heal and dealing with painful symptoms. 

The other factor that has shown to be very important in dealing with Endometriosis is reducing exposure to environmental toxins. Whether from non-organic foods - especially meat, plastics, toxic beauty or personal care items, household cleaners, etc. - all of these toxic exposure increase inflammation in the body, are known endocrine disruptors, and greatly increase the toxic load on our liver and other detox pathways in the body. These exposures can lead to increased levels of estrogen in the body which can further create hormonal imbalance and again lead to more inflammation.

There is no question about it - however, you choose to treat Endometriosis, it will take work. It’s estimated that someone with endometriosis will end up spending the same amount in healthcare expenses as someone with diabetes. It is a very real, very difficult condition and for those who are dealing with it on a daily basis, it can become all-consuming. 

There is hope though! There is a lot of research being done and a lot of the alternative treatments that I mentioned are helping so many women regain control of their health and providing relief for them! If you know someone who has Endo, reach out to them this week and let them know you care for them and that you love them. I guarantee you they can use your encouragement! 

In the next episode, released later this week, I’m going to be sharing my story with Endo and the things that have helped me.

Here are a few of my favorite resources for learning about Endometriosis and how some of these alternative therapies may help you:

Integrative Women's Health Institute: https://integrativewomenshealthinstitute.com/?s=Endometriosis+

Nancy’s Nook Education Page: https://www.facebook.com/groups/NancysNookEndoEd/

Dr. Jolene Brighten: https://drbrighten.com/causes-endometriosis-5-natural-treatment-strategies/

Natural Fertility Info: https://natural-fertility-info.com/?s=Endometriosis+

Acupuncture for Endometriosis Relief: https://www.healthcmi.com/Acupuncture-Continuing-Education-News/1770-acupuncture-beats-drug-for-endometriosis-relief

Tennessee Center for Reproductive Acupuncture: https://www.tennesseereproductiveacupuncture.com/phone/index.html

Prioritizing and Protecting Your Sleep

Welcome back, friends! I’m excited about today’s episode because we are diving into one of the pillars of good health - sleep! Sleep often gets overlooked because a lot of us think “well yeah, I sleep” but we haven’t really paid much attention to the quality of the sleep we are getting and often don’t prioritize getting enough sleep. 

In an article by Dr. Chris Kesser, it stated that “more than 1/3 of Americans have trouble sleeping every night, and 51% of adults say they have problems sleeping at least a few nights each week. 43% of respondents report that daytime sleepiness interferes with their normal daytime activities.” Can you relate to that? I know I can. There are many days that I feel like there isn’t enough coffee in the world to get me through! 

Why is sleep so important to our health?

Sleep is absolutely essential for the basic function and repair of our bodies! Our neurological, endocrine, immune, musculoskeletal and digestive systems all depend on us getting enough sleep for them to properly function. In its natural design, the hormone melatonin naturally increases after sundown and during the night, which actually increases our immune function and helps protect us against infection (this is why you’re so likely to get sick after not sleeping well for a few nights). Sleep has been shown to be so important to our overall health that total sleep deprivation has been proven to be fatal! (The article stated that lab rats who were denied the ability to sleep died within a couple of weeks.)

Among many others, here are a few of the health benefits of a full night’s sleep (7-9 hours is the National Sleep Foundation’s recommendation):

• regulates blood sugar and metabolic function

• decreases the risk of heart disease and diabetes as well as autoimmune diseases

• enhances memory and mental clarity

• improves athletic performance

• boosts mood and overall energy

• improves immune function

• increases stress tolerance

What happens when we don’t get enough sleep?

In the same article that I mentioned before, it stated that most adults admit only get an average of 6 hours of sleep in a 24 hr period (again, the recommendation is 7-9 hrs). This can greatly increase your risk for an impaired immune system, obesity, blood sugar imbalance and insulin resistance, diabetes, hypertension, mood disorders, impaired cognitive abilities, and systemic inflammation (which as we know leads to all kinds of other problems). Lack of proper sleep has also been shown to make you hungrier and lead to more severe cravings.  Honestly, there is no health condition or symptom that lack of sleep doesn’t make worse. We talk a lot about the importance of a nutritious diet but if you eat all the healthy foods and ignore dealing with your stress or prioritizing sleep, you will still be unhealthy. 

How can we make sleep a priority and protect it? 

Set good boundaries and protect your sleep environment:

• Reduce your exposure to artificial light at least 2 hours before bed (turn down the lights in your house, wear blue-light blocking glasses, turn screens off at least 1 hour before bed-time, use a salt lamp in your bedroom instead of artificial light)

• Find a ritual to clear your mind and de-stress before bed. Maybe a bath, maybe stretching or praying, reading a book - something that will help your body calm down and clear the thoughts and stress from the day in your mind. Remember when we’re stressed = cortisol and adrenaline and those two things are enemies of sleep! 

• Go to bed at a decent time (deepest sleep in the first half of the night (less REM) this is where most of the body’s restoration and regeneration happens) 

• Try to go to bed and wake at the same times each day (within a short window)

• Make your room a preferred environment for sleeping - cool and dark with no artificial light at all (blackout curtains, alarm lights off or covered, or use a sleep mask), use a sound machine if needed, keep phones and electronics out of your room. 

• Diffuse essential oils while you sleep (lavender, roman chamomile, and ylang-ylang are great ones)

Set yourself up for success during the day:

• Get outside during the day (the natural sunlight during the day helps the brain with regulating rhythms and will give you a good dose of vitamin D which can help with melatonin production)

• Move your body during the day (walking outside in the evening around sunset would be a double win! Movement plus red-light to trigger melatonin)

• Decrease caffeine consumption, especially at night (try switching to a caffeine-free herbal tea like chamomile)

• Stop eating at least 1-2 hours before bed (2-3 is really preferred unless you are hypoglycemic)

• Add extra magnesium into your day if you feel that you need extra support (Epsom salt soaks in the bath or take a multi-mineral like this one from Mary Ruth Organics). Most health professionals prefer magnesium over melatonin being that most people are deficient in magnesium anyway. Also, melatonin is a hormone, which means you should use EXTRA caution and if you take it, only do so short-term and under supervision from a health care professional.

I know that we do not live in a perfect world and something there are things that interfere with both the quality and quantity of our sleep (hello, parenthood), but there are still things we can do help prioritize and protect our sleep because it does matter and if we don’t do it, it will catch up to us! 

If one of these tips stood out to you, let me know in the comments or if you’re listening on apple podcasts, leave me a review (hopefully with 5 stars :)) and let me know which tip you plan to try! 

I hope you guys have a good week full of good sleep!