Easy Health Tips for a Busy Season

Hi friends! We are right in the middle of one of the busiest seasons of the year with Christmas just a couple of weeks away at this point, and I think it’s safe to say that for most of us, making healthy choices and prioritizing our health goes on the back-burner during this time. It usually becomes something that we just push off until January, right? Then we’ll really “get back on track”! Well, what if I told you that there are ways that you can continue to make decisions that support your health even in the hustle and bustle and it doesn’t require you to miss out on any of the fun? Today I’m sharing a few ideas with you to help you do just that, so let’s get into it! 

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I don’t know about you guys but I am running at full capacity most of the time during this season, so the thought of adding something else is not appealing to me - and I would imagine it probably isn’t to you either. The ideas that I have to share with you today, I’ve adapted from the 1-minute wellness mentality. It started with a book that I read years ago that helped change my perspective on what a healthy lifestyle looks like. It was built on the premise that instead of continually striving for perfection in our health or bodies, we just try to get 1% better every day. By choosing to take just one simple action we can make a positive impact on our health that really adds up over time. While these ideas may not only take “one minute” they are easy to incorporate into a busy day and take minimal effort.  

So here we go. Remember, we’re not trying to do all these things simultaneously. We’re choosing one or two to add to our daily routine. As it becomes a normal part of your life, you can add something else. Little by little adds up to a lot. 

Drink 6-8 oz of warm lemon water as soon as you wake up

Not only does this help rehydrate your body after waking up, it also helps your liver flush out toxins and gives your metabolism a boost!

Eat a balanced meal (carb + protein + fat) before or at least, alongside, your morning coffee

Coffee, while delicious and having some health benefits, raises your blood sugar, so without balancing it out with protein and fat, you’re more likely to experience cortisol/stress hormone issues and a major crash. Over time, this can also contribute to chronic blood sugar dysregulation. 

Switch out your coffee for green tea. 

Green tea has a ton of health benefits! While it still contains caffeine, it’s a bit less than coffee and it also contains many antioxidants and catechins that have been studied to contribute to many positive health outcomes like improved metabolism, increased brain function, decreased risk for heart disease and diabetes, and reduced inflammation. 

Get outside in the morning w/o sunglasses 

Morning light has the highest amounts of red light which help with circadian rhythm and adrenal health; in warmer months or climates, morning and midday sunlight can help with vitamin D absorption too. 

Add a handful of green veggies to every meal (raw or cooked) 

Especially in this season where there are parties every other day and delicious desserts everywhere, it’s easy to go days without eating any vegetables at all. Veggies contain many vitamins, minerals, and antioxidants that our bodies need as well as fiber that feed our good gut bugs and keep our digestive systems happy. So whatever you’re eating, add some veggies! Add a couple of your favorite options to your next grocery trip and then take 5 min to prep them when you get home so they are ready to go. 

Add protein to every meal or snack 

Most of us struggle to get enough protein throughout the day. This can be even harder during the holidays. Grab some easy protein options - think hard-boiled eggs, beef/turkey sticks, a bone broth protein powder, rotisserie chicken, etc to keep on hand. Then make sure to add one to every meal and snack. 

Give your body a break between meals.

This one can make a huge difference in your gut health and in helping to regulate blood sugar.   Aim for 3-4 hours in between without continually grazing through the day.

Drink a cup of bone broth daily 

Bone broth is full of amino acids that help support digestion and the integrity of our gut lining. This is a big deal and is a major first step in dealing with any gut health issues. This is a great thing to add to your daily routine during the holiday season when most things that we do/eat can be difficult for our guts. 

Take a probiotic daily 

Another great way to support overall gut health and therefore, overall health. This is a big deal for immune system support as well. 

Take a good quality, whole-food multivitamin 

Especially when we’re struggling to get quality nutrients into our diets, but really all of the time, we can benefit from a good quality multivitamin. Our food supply just isn’t what it used to be, unfortunately, and many of us are operating on less than optimal levels of a lot of vitamins and minerals that our bodies need. You can find some of my favorite brands on the favorites page of my Fullscript Dispensary. You can also always find that link in my Instagram bio. 

Take magnesium baths 

Our bodies are constantly exposed to toxins through food, environmental factors, stress, etc., and our livers/kidneys have a BIG job to do in order to filter and flush those toxins out. Magnesium baths are a great way to support your body, especially when you’re more stressed and have more sugar than usual (hello, holiday season). Adding Epsom salts also provides an extra level of liver support and up the relaxation factor. 

Magnesium is also huge immune system support - honestly, just an overall health supporter and most of us are deficient. Transdermal magnesium is a faster and easier way to increase those magnesium levels, so even more of a reason to add this into your routine. Not a bath person? You can also do a foot soak and get the same benefit. 

My favorite transdermal magnesium is from Living the Good Life Naturally. You can order some for yourself by clicking here or at the link in my Instagram bio. Save 10% on your order with the code HF10. 

Set some screen time boundaries

This time of year is overstimulating in and of itself. Even more so when we add in tons of screen time while traveling, waiting in lines, etc. Set a time in your day to unplug and be screen-free. This is especially after sundown to help with getting good sleep, so maybe make this part of your evening routine or start a “no screens at dinner” rule to bring a little more connection and peace to your family time. 

Practice meditating or a breathing exercise

Holidays are stressful sometimes - there’s no way around it. Help your body handle stress by incorporating a calming practice like meditation or square breathing. This is a great one to add in before bedtime or before a meal as stress can interfere with sleep and digestion. 

Gratitude journal in the mornings

We just celebrated Thanksgiving but that doesn’t mean that we stop being grateful, right? Practicing gratitude can help keep us feeling grounded and with a healthy perspective when the to-do list feels really long. 

Stretch for 5 minutes before bed

This can help promote more restful sleep, helps break the scrolling to fall asleep habit, and can help with tight and sore muscles in the mornings. It’s also so easy to do and just a great way to end your day. 

Okay, so those covered a lot of areas  - nutrition, gut health, stress management, and movement. Which one or two of those will you try to incorporate into your daily routine this season? I’m definitely keeping up with my magnesium baths most nights before bed and working on making sure I’m adding in those veggies with each meal. Whichever one you choose, I know that you’ll be glad that you did. 

I can’t believe we’re here at the end of 2022 already! I have one more episode coming out at the end of December to help us get ready for the new year and I’ve also been working on a new resource for you guys that will launch in January, so make sure that you’re subscribed to the podcast and follow me on Instagram, so you don’t miss anything! 

I hope you all have a wonderful holiday with your families! Keep moving forward, go love your people well, and I’ll talk to you next time!

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How to Protect Your Immune Health

Hi friends! Immune health and sickness have been on our minds a lot over the last two years and while the information I’m sharing today isn’t new, I wanted to give it a refresh because, let’s just be honest, there’s some misinformation, as well as just weird info out there right now on this topic. I understand that it’s easy to get caught up in fear and have so much advice thrown at you that you don’t really know who to trust sometimes. So today's episode is a few simple reminders of ways to support and protect your immune system’s ability to do its job.

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So right from the start, I want to say that what I’m talking about today isn’t a treatment protocol in any way. This is education about the immune system and how you can best support it and protects it so that it can do the job it was designed to do. Our bodies were created so intricately and intelligently, and our immune systems know what to do - just like our hearts know how to pump blood through our bodies and our stomachs know how to digest food, however that doesn’t mean we can and treat our bodies any ole way and expect them to function well, right?.  Just as with our cardiovascular health or our digestive health, the way we live our lives - what we eat and drink, how we sleep, how we manage stress, etc. all affect our immune health as well. 

So that brings us to what we can do to support our immune systems and help them function well. 

As with just about everything else, we have to start with the gut. Over 70% of the immune system is housed in the gut. Studies have shown that the immune system is actually influenced and taught by the gut microbiome. The microbiome helps determine the vitality of the immune system and its response to infection. We can easily conclude that poor gut health equals poor immune system function. So that is where I think we start. 

Support good gut health 

Two main aspects that I focus on when working on gut health are protecting the gut lining and supporting a healthy microbiome - both are crucial for good gut function and overall health. 

One of the main ways to protect the gut lining is to repair any current damage. Increased intestinal permeability (aka Leaky Gut) is more common than you may think and doesn’t always look like digestive symptoms, although it certainly can. When the gut lining is healthy, it creates a tight barrier all along our digestive tract, but when it is damaged large holes or openings can happen along the tract that allows food particles, toxins, bacteria, etc. to escape into the bloodstream. This causes chronic inflammation in the body which can make you more susceptible to illness and impair your immune response. 

One of the simplest ways to help repair the gut lining is by incorporating bone broth into your daily dietary intake either through drinking it or using a bone broth powder.

When it comes to the microbiome, the goal is to have a healthy balance of microbes. We are made up of trillions of tiny microbes, some good guys, and some not so much. When the bad guys (or pathogenic/opportunistic) outweigh the good guys, that’s called Dysbiosis. Research has linked dysbiosis to many common diseases as well as an altered, impaired immune response. 

A few ways to support a healthy microbiome are: repairing your gut lining, taking a quality, multi-strain probiotic; reducing food-related toxins like herbicides and pesticides, antibiotics in meat, etc.; promote healthy digestion and nutrient absorption by chewing thoroughly and not rushing through meals or eating when overly stressed. 

It’s also a good idea to eat a wide variety of high-fiber fruits and vegetables. One great way to expand your variety is by eating seasonally and trying 1 new fruit or veggie each time you buy groceries. 

Lastly in regard to gut health and food, remember to be mindful of your sugar intake, especially this time of year. I absolutely all the fall/holiday desserts and treats that come along with the holiday season, but the intake of sugar can quickly add up and start to cause inflammation in the body. Enjoy the season to the fullest while also being intentional. 

Mind your S’s

In addition to caring for your gut, a few other lifestyle factors have a huge impact on our immune health. I like to call them the 3 Ss - sweat, stress, and sleep. 

Sweat

We all know that we need to exercise regularly to keep our bodies functioning well, but I’m not sure that we often think of it in relation to our immune systems. When we exercise - move for an extended period of time and get our heart rates elevated a bit, it also helps to create movement in our lymphatic system - which helps our bodies get rid of toxins, it increases oxygen to all areas of our bodies - which increases healing, and helps to reduce stress and chronic inflammation. 

In addition to exercise, I also love the use of a combo of dry brushing and either regular detox baths or a sauna to induce sweating and release toxins from the body. This can be especially helpful when you start to feel sick and may not have the energy for exercise. 

Stress

Stress activates our fight or flight response, which when experienced in short-term situations, can actually activate the immune system to fight off an infection or “intruder” more quickly. Chronic stress experienced in a long-term situation, however, can have detrimental effects on the immune system by triggering chronic inflammation and altering the production of cytokines and T-cells which work to protect our bodies. 

So a couple of quick reminders on ways to reduce the effects of chronic stress on the body: 

Exercise, as we just talked about, can induce the good effects of short-term stress and activating the immune system, while also allowing cortisol (stress hormone) levels to regulate, which can help with inflammation. Practicing mindfulness and meditation, including deep breathing exercises can also help to regulate cortisol levels and allow the body to enter into the rest and digest state. Another great way to help your body deal with stress, and therefore support your immune system, is to get outside every day. In addition to the vitamin D, the fresh air often helps to reset mood and can also help with circadian rhythms, which can help with the last S that I want to mention today, sleep (Ideally, you can combine these three things together).

Sleep

Sleep is really one of the most important components of supporting good health in general, and especially of supporting and protecting the immune system. Getting enough good-quality sleep enables a well-balanced immune defense. Research has shown that during certain phases of sleep that immune function actually increases, which allows the body to more efficiently overcome illness and injury, as well as increase immune memory which allows the body to be better prepared to fend off future illness. 

The opposite is also true, lack of good-quality sleep can interfere with the healthy functioning of the immune system. Sleep deprivation has been linked to short-term illnesses such as viral infections, as well as long-term health conditions like diabetes, heart disease, and neurodegenerative diseases as well as depression and even cancer. It is believed that this is connected to increased chronic inflammation levels in the body brought about by the lack of sleep. 

I have an entire episode on sleep that’s full of tips (episode 29) but I wanted to share a few quick ways to help prioritize good-quality sleep. 

Both exercise and managing stress which we just discussed go a long way in promoting good sleep at night. All three of these - sleep, stress, and exercise - work cyclically together, each one helping in the other areas. 

Also, having a good bedtime routine that you do consistently each night can help trigger the brain that it’s time for sleep. Avoiding blue light after dark and any kind of emotional stressor, as best as you can control it. Research shows that your body gets the most restorative sleep, in which the immune system can actually strengthen and renew itself, in the window of time about 3-4 hours after the sun goes down. This would mean that it’s important to be getting into bed well before this time so that you are sure to be asleep as this window of extra-restorative sleep begins.

These are truly the foundation of a healthy immune system - good gut health and solid lifestyle behaviors that support your body’s ability to function properly. 

Extra support 

In addition to that foundation, you may need some extra support, which in my opinion is where vitamins, minerals, and other supplements are helpful. 

I have another episode that dives more into each of these areas, so I’m not going to get very into it today, but I often get questions about what is helpful, so I want to briefly mention it. 

• Whole-food multivitamins to fill in nutritional gaps 

• Whole-food multimineral can also be helpful, especially with sleep (magnesium)

• Probiotics (multi-strain)

• Vitamin C (liposomal in time of stress or sickness) and vitamin D (especially in the winter months)

It’s true that the more intentional you are for caring for and supporting your body, the better it will function. That’s not to say you will never get sick, you will - and that’s okay. Your body is intelligent enough to know what to do. We just need to be sure that we are supporting it well and not living our lives in such a way that it hinders its ability to function well. 

I hope that this episode has been helpful to you and gave you some good reminders of how to support and protect your immune system, especially as we continue to manage life during a pandemic, and especially as we get into the fall and winter months. 

If you have any questions, email info@yourhealthforward.com.

I also have opened my schedule back up for a few new clients for the fall, and I would love to help you. Schedule a free health coaching discovery call here.

Reference: https://www.ifm.org/news-insights/gut-health-immune-response/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/;

https://pubmed.ncbi.nlm.nih.gov/24798553/; https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity

*Disclaimer: Product links listed in this episode are affiliate links that provide a small commission to me with no additional cost to you. Thank you for your support!

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CBD: What You Need to Know

Hi friends! In today’s episode, we are talking about CBD. CBD can be a controversial topic (what isn’t these days?🙃 ). Some people have found it to be extremely helpful and rave about it, others are skeptical or downright condemning of it. I’m not here to be a CBD pusher, but I do want you to be educated as to what it is, how it works in the body, and how it may be beneficial for your health so that you can make an informed decision. 

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It’s common to think that CBD is a recent trend in the health/wellness world, but actually, various forms of the cannabis plant have been used for thousands and thousands of years. Chinese medicine textbooks, dating back to 2900 BC (like early Bible, pre-Abraham times) note its use for its healing properties, including pain relief, sleep aid, and anxiety reduction. Its use is also noted in medical texts from India and Greece dating back thousands of years ago. As a matter of fact, the cannabis plant was a commonly used medicine in the US in the 1800s (apparently they even prescribed it to help with baby’s teething pain) until fears about it began to circulate in the 1940s, and then it was actually banned in the US in 1970. CBD has now been made legal again at the federal level across the US and the FDA even approved its first CBD-derived medication in 2018. So even though it may feel new and trendy - it most certainly is not. 

What is CBD?

CBD (cannabidiol) is a cannabinoid, which means it’s a therapeutic substance derived from part of the cannabis plant. There are actually lots of different kinds of cannabinoids, and CBD along with many others primarily comes from the leaves and flowers of the Hemp plant (which is a type of cannabis plant). Hemp is also used to make clothing, paper, etc. 

Although CBD is the one we hear the most about, the hemp plant contains many different types of cannabinoids including CBG, CBN, and THC (which is likely what you know as the intoxicating component of hemp).

So, I think it's important to realize that these terms mean different things. CBD and hemp are not synonymous. CBD is one component of the hemp plant. CBD is not marijuana, although both can be derived from different parts of the hemp plant. 

Each component has a different way that it affects systems in the body. 

How does it work?

Our bodies actually house a system made up of neurotransmitters and receptors called the endocannabinoid system. These receptors are found all over the body (brain, skin, muscles, GI tract, immune cells, heart, and blood vessels - just to name a few) and respond to chemicals released by the endocannabinoid system naturally to help keep our bodies healthy. This system plays a part in regulating many different functions in the body, including mood, memory, gut health, hormone balance, pain, inflammation, immunity, and appetite. Its overall purpose is to keep our bodies in homeostasis- or a steady state of function. 

The different types of cannabinoids from the hemp plant, actually connect to our internal endocannabinoid receptors and cause them to release healing effects on the body. 

What are the health benefits of CBD?

When talking about CBD specifically, it connects to TR PV1 receptors in the body and can help in reducing anxiety, nausea, pain, and inflammation, it has also been reported to help with seizure disorders, improve sleep, aid digestion, and help with hormone balance. 

It helps our bodies move out of the “fight or flight” (sympathetic) state and into a more relaxed, “rest and digest” (parasympathetic) state so it’s great for dealing with stress. 

CBD is also an antioxidant that is believed to be more potent than even vitamin C and is protective of the brain as well.  

So as you can see, there are a lot of possible health benefits from taking CBD. So maybe you’re wondering if it would be good for you. There aren’t any known serious adverse effects of taking a pure CBD oil, although some have experienced GI upset, some drowsiness, and fatigue - although in a lot of those instances, it’s possible that the dosages were too high. 

Recommendations

It is recommended to take a full-spectrum CBD oil, that will include other types of cannabinoids (CBG, CBN) and terpenes, which all work together and each has receptors in the endocannabinoid system. This does mean that it will include THC, but only at or below the federally legal level of .3% - which means it will not cause any intoxication. 

There are also brands that are completely THC-free, just be aware that you may not get quite as many benefits from it as you would a full-spectrum option, but it would still be beneficial. 

For general wellness purposes, a daily dose of 10-50 mg is recommended. For dealing with chronic pain or inflammation, a daily dose of 10-100 mg is recommended. As with most herbal supplements, it’s best to start with a small dose and then work your way up until you feel it’s at a good level.

Personally, I’m a big fan of the Ancient Nutrition brand of CBD products. They have oil, capsules, and a powder option that is mixed with collagen peptides. All of their CBD products are organic and third-party tested, so you can trust that they are pure and completely safe to take. They are also full-spectrum CBD products that also include other inflammation-fighting ingredients like turmeric, black pepper, and MCT oil, so you get the maximum health benefits.

Q&A

On social media this week, I asked what questions you guys had about CBD, so I’m going to answer a few of those very quickly: 

Will CBD show up on a drug test? 

In order to be legal in this country, a CBD product must contain less than .3% THC, which means it should not show up on a drug test. However, I would think about a few things if this is something that concerns you or if you need to consider it for your job, etc.: A full-spectrum CBD product will contain THC, so there is always a small chance that it could show. If you are worried about that, I would just opt for the THC-free options, also known as a CBD isolate, which means that the whole hemp plant wasn’t used, only the Cannabidiol. Also, just be mindful of where you purchase CBD. Personally, I wouldn’t buy it from just any pop-up shop or tent on the side of the road :). I would only purchase for a source that I know does extensive third-party testing and guarantees a pure product. 

Is it really beneficial to consume CBD orally? 

I guess most of this episode has already answered this question but I also wanted to point out that there are also some brands that offer CBD-infused creams and lotions for topical pain relief. These can also be helpful, but you won’t get the systemic benefits that I mentioned before in just a topical product. Also, I would recommend opting for an organic option even in a topical option, because hemp plants can often be sprayed heavily with toxic chemicals, which then will be sitting on your skin.  

Is CBD good for a sleep aid? 

A great question! Overall, CBD is going to help your body be in a more relaxed state, which should naturally lend itself to better sleep. There is also specific research, a study done in 2020 by Digestive Disease and Sciences, that looked at people with a painful disease that caused insomnia who used CBD for relief and 87% of those participants said it improved their sleep.  So I think the chances of it helping are pretty high.

So ultimately, you have to decide if you feel that CBD is right for you and would be helpful for you, but now I hope you can confidently say that you understand what it is and how it works. I personally do take it and have felt that it’s been beneficial for me with dealing with anxiety, as well as dealing with inflammation and pain.

Giveaway

This is the 60th episode of the #HFpodcast, which I think deserves a little celebration, so I am going to be giving away a bottle of the Ancient Nutrition brand CBD oil, along with a couple other of my favorite stress-relieving favs to one of you!

In order to be entered into the drawing, make sure you are following me on Instagram, like the post talking about this episode, and tag a friend in the comments who may need to learn more about CBD. For a bonus entry, leave a rating and review of the podcast and share it on social media. All the details of the giveaway will be in the Instagram post, as well and the giveaway will run through next Wednesday,  6/9/20.

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Exercise As Medicine with Amy Shafer

Hi friends! In today’s episode, I’m joined by my friend, Amy Shafer. Amy is a Certified Personal Trainer, a Cancer Exercise Specialist, the Fitness Manager at UT Medical Center, and the Chair of the Wellness Council for the employees of the medical center. Today, she is sharing her knowledge and expertise around the idea of Exercise as Medicine with practical advice that you can start applying to your health journey today! Listen to the full episode below or wherever you listen to podcasts.

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Questions you will find in this episode:

So, I talk a lot about food as medicine and how we can help our bodies heal and function properly through what we eat and how we live. Tell us a little about this idea of “exercise as medicine” and some of the medical benefits of regular exercise as well as the “real life” or lifestyle benefits. 

There are some very common reasons people seem to struggle with consistent exercise - one major one is time and working exercise into an already busy schedule. Can you give us some practical tips on ways to work exercise into our day-to-day lives? 

Another common obstacle or hesitation for exercise right now is this pandemic we are in, which comes with a whole list of fears and concerns about the gym, being around other people, wearing a mask while working out, etc. What are some ways that we can work around or through these concerns?

What are some of the other common obstacles you see for people when it comes to exercising regularly and what advice do you have for them to overcome those obstacles?

Prioritizing Your Health as a Nurse with Chrissy Williams

Hey friends! In this week’s episode, I get to interview one of my very best friends, Chrissy Williams. She shares her perspective of learning to prioritize her health while working as a Labor and Delivery nurse for the past nine years! Listen to the full episode below!

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A few of the questions from this episode:

When we think of healthcare, we often just assume that our providers don’t struggle with the same health struggles that we do, but in reality, our doctors and nurses face a lot of the same obstacles we do, and due to their schedules, maybe even more with burn out, etc. Can you share a little about the common obstacles you and your coworkers have experienced? 

What are some of the ways you have been able to work around or overcome these obstacles? 

What advice would you give to a nurse that may be listening? Especially a brand new nurse just getting started in their career and wants to make sure they keep their health a priority? 

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 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

020 - A Few of My Favorite Tips for Supporting Your Immune System

Hey, hey friends! Today we are going to be talking about ways to support our immune systems! 

We are now in that time of year where colds and flu germs are everywhere and it seems like most everyone has a sniffle or cough. Our family has already been hit with sickness this season, which is really what inspired me to talk about this today! There is no way to 100% guarantee that we won’t get sick, but there are a few simple things that we can do to support our bodies own defenses to hopefully reduce the chance of getting sick and then to help lessen the duration and severity of the illness when we do get it. 

Wash your hands

This one is rather obvious, but honestly, we overlook it a lot! I used to work in a hospital and one of the things that would measure is hand-washing practices and you would be appalled at how low that score was sometimes. We just get in a hurry and don’t think about all the surfaces we are touching before we eat a snack or touch our mouth and nose. 

Also, just a side-note here but studies have shown that using regular soap and water is just as effective at removing germs as using anti-bacterial soaps, and has the added benefit of not killing the good bacteria on your skin. Also, be careful of some of the hand-sanitizers out there. A lot of them contain harmful, endocrine system disrupting ingredients. I have a few favorites that don’t have any harmful ingredients because sometimes you don’t have access to soap and water, and need a hand sanitizer.

These are great options: Dr. Bonner’s Hand Sanitizing Spray, Honest Co Hand Sanitizing Spray, Branch Basics Mini Foaming Wash

Take a quality multivitamin

It’s common for us to have some nutrient gaps this time of year. Most of us find ourselves gravitating towards warmer, more comforting type foods rather than things like salads and fruits. And while we do need to make sure we are getting most of our nutrients from our food, it’s not a bad idea to add a quality multivitamin in as well to help your body function well!

Here are a few of my favorites: Mary Ruth Organics Liquid Multivitamin, Mary Ruth Organics Kids Multivitamin Gummies, Ancient Nutrition Immune Support Multivitamin, MegaFood Multivitamin for Women, MegaFood Multivitamin for Men

Take immune-boosting supplements

In addition to a multivitamin, there are other nutrients you can take to give your immune system a little extra boost. 

• Elderberry syrup is a powerhouse supplement! It has been shown to not only help defend your body against illness but also help your body heal more quickly when you do get sick. There are several great brands of syrup and gummies out there or you can make your own. Follow the recommended dosage daily for prevention and then increase your dosage accordingly during times of sickness.

A few great brands are: Mary Ruth’s Elderberry Syrup, Sambucol Elderberry Syrup, Sambucol Elderberry Gummies

• Vitamin D is so vital to good overall health, not just the immune system. If you are deficient (get tested), you may need to take a vitamin D supplement in addition to your multivitamin. If you live in a warmer climate, the best way to increase your levels is with sun exposure. Just be sure to use an app like D-minder to make sure you are doing so safely! Also, be sure to consult with your physician to have your levels tested before taking high dosages of Vitamin D.

Some great options: Klaire Labs Vitamin D3, Seeking Health Vitamin D, Seeking Health Liquid Vitamin D

• Vitamin C is commonly known for its immune-boosting properties. Also called ascorbic acid or sodium ascorbate (cut with baking soda to be less tart) can be taken daily during cold and flu season for prevention and also taken at an increased dosage during times of illness to shorten duration and severity. The dosage amounts here are dependent on the person, so start with the recommended dosage on the package and then you can increase a tiny amount until you reach your personal tolerance level (you will know because your tummy will start gurgling).

• Zinc is a mineral that a lot of people are deficient in. It is very beneficial to the body in that it supports the immune system, acts as an anti-inflammatory and helps promote growth and repair. 

• Probiotics are so important for good gut health, which in turn promotes good overall health! If you remember, most of the cells that make up your immune system are housed in your gut - so poor gut health = poor immune health! 

This one by Mary Ruth’s is my current favorite: Mary Ruth Organics Liquid Probiotic

*If this feels like a really overwhelming list, there are great supplements out there that have a combo of most of these ingredients. This one by Mary Ruth’s is my favorite!

Home Remedies

• Detox baths* are a favorite of mine and they help with many things like relaxation and better sleep, but most importantly, they help your body detox! And when you are sick, your body can use some support on getting those toxins out! Soaking in a detox bath for 20+ minutes can help promote healing and help to shorten the duration of your sickness. Plus, it will help you rest better! Just make sure you drink plenty of water while in the bath and at least 16oz or more after you get out. 

*Detox baths can be made by adding 1-2 cups pure Epsom salt, ½ cup apple cider vinegar, ½ cup baking soda, and a few drops of essential oils, (lavender is my fav) to a hot bath. 

• Apple Cider Vinegar has numerous health benefits. Studies have shown that ACV has antimicrobial properties, which means that it can kill bacteria and viruses that make us sick; and it is also anti-inflammatory. So not only can it help kill harmful bugs, it can help our bodies recover more quickly and reduce the symptoms of being sick. There are several ways to administer ACV but a couple of my favorites are: dilute 1:1 with water and gargle - this is especially helpful if you have a sore throat or a lot of mucus build-up;  make a fire cider with hot water, ACV, honey, ginger, and cinnamon - this helps so much with sore throats and swollen glands. 

• Honey + garlic are both strong antimicrobials and anti-inflammatories. I’m not going to try to sugar-coat this - this is gross! BUT when you are really sick and desperate, you don’t care as much! :) When you start to feel like you are getting sick, take a spoonful of honey (manuka has the most healing properties) mixed with a minced clove of garlic. I did this last year when I had the flu and I feel like it really helped to shorten the duration. I was only down about 3 days versus the usual 5-7.

• Last but definitely not least is Bone Broth! Y’all know how much I love bone broth! It is just so beneficial to your gut health and rebuilding the intestinal wall - which only helps to support your overall immune system! I think it’s a great idea to drink a cup regularly throughout the winter, or at the very least cook with it instead of regular chicken stock. And it makes for such a warm, comforting drink when you are sick - especially if you get a GI bug and can’t tolerate many other things. 

Sleep and hydrate!

Again, this one is common sense yet we so often just don’t do it! When you start to feel like you are getting sick, take as much as you can off your schedule and rest. I know that isn’t always possible, and honestly, it’s not something that we like to do, but if you can get some quality sleep in the beginning stages of getting sick, it will help your body defend itself much more quickly. I know that a lot of times we don’t want to miss work or whatever social events we have going on, but when we choose to just keep pushing our bodies and trying to manage the symptoms (which by the way is your body’s way of  trying to fight the sickness), we end making it so much harder on ourselves, not to mention we expose other people to whatever germs we have. I know it isn’t always possible to just cancel everything and stay home, but it’s worth doing as much of that as you can!

*Bonus tip - Be mindful of your sugar intake!

I know it’s so difficult this time of year because there are sweets everywhere we go (I’m sure there is absolutely no correlation between that and the increase in sickness during the holiday months! Wink, wink!). Obviously, I’m not saying that you shouldn’t eat any sugar, but just as a reminder - excess glucose in the body will feed the bad bacteria you are hoping to get rid of as well as raise your inflammation levels, which will make you feel worse. So if you’re hoping to avoid sickness or you are already feeling sick, be mindful of how much sugar you are having! 

And hopefully, this goes without saying, but listen to your body and if you feel like you need to see a physician or if you’re symptoms are continuing to get worse instead of better, please go see your doctor! 

Stay well, my friends! 

*Disclosure: Amazon links found in my posts are affiliate links, so I will earn a small commission when you purchase using those links. Thank you for your help in supporting the podcast!