Want healthier children? Send them outside to play
American children are busier than ever. Between tutoring, over-scheduled after-school activities, and the addictive lure of video games and smart phones, children spend half as much time playing outside than their parents did. Kids today play outside an average of a dismal 4 hours a week, compared to 8 hours when their parents were children. Sadly, lack of play time robs children of important developmental and health benefits. Humans are actually designed to grow based on plenty of play time (adults too!). Two of the most important ingredients for beneficial childhood play are the outdoors and boredom. Though it can feel temporarily nightmarish to the child, boredom is great for the developing child brain — it forces children to employ their own agency, creativity, and, if other children are present, collaboration. Why play is vital to childhood development Free play develops social, emotional, and academic foundations that will server children later in life. It improves emotional intelligence and the ability to self-regulate. It also helps children learn about themselves, what they’re good at, and what they like to do. Some industry experts argue that the qualities developed through free play will be what gives those children an edge in a world increasingly dominated by artificial intelligence and robots. Free play encourages compassion, creativity, complexity, and dexterity — skills that will always set humans apart from robots. Also, health experts argue that lack of sufficient free play is contributing to the explosion of depression and other mental disorders in children. Depression is rising fastest among teens and young adults. Free play develops self-directed life-coping skills in kids that they don’t get in a violin lesson or soccer practice. For children to fully enjoy the developmental aspects of free play, there is one thing parents must do: stay out of it. “Successful†childhood play is self-motivated by the child, as well as fun, engaging, and free of the normal rules of life. Several categories of healthy child’s play have been identified: Imaginative play. This includes drawing, painting, sculpting, and playing with water. Imaginative play is necessary to develop creativity, self-expression, communication, and experimentation with reality. Building. Kids love to build stuff out of whatever materials available, whether it’s Legos, rocks, or sticks. Building play develops fine motor skills, reasoning skills, resilience (because these structures always collapse), and problem-solving. Physical play. This is the kind of play that makes harried moms send their kids outdoors in order to protect the furniture. Rough housing, wrestling, play fighting, and other forms of physical play develop gross motor skills, physical fitness, perseverance, and memory. Dramatic play. Some of the most engrossing forms of childhood play are the elaborate dramas, play acting, dress up, and shows that kids create. This form of play develops emotional regulation, relationship skills, empathy, cooperation, and negotiation. Nature: A vital ingredient to childhood play In addition to allowing children the space to transition through boredom into play, the outdoors is another vital ingredient to healthy childhood play. Between addictive digital lures, overscheduled afterschool activities, and helicopter parenting, children today spend less time outdoors than do maximum security prisoners. This is tragic. Harvard Medical School has identified these reasons children need to spend ample time outdoors: Sunshine. Regular exposure to sunshine is necessary for human health to regulate the sleep-wake cycle and hormonal system, prevent mood disorders, and promote healthy immune function and bone growth. Exercise. Children should exercise an hour a day. Free play outdoors better encourages this. Healthy risk taking. Taking risks is an important part of free play, despite parental fear. Healthy risk taking during outdoor play helps children build good life skills and confidence. Socialization. Socialization is one of the most important factors in good health. Letting kids play outside gives them the opportunity to meet other kids and develop social skills. Appreciation of nature. Many studies point to the health benefits of time spent in nature. Letting children have unstructured play time among trees, dirt, streams, and other natural features instills a lifelong appreciation of nature. It used to be parents sent their kids outside to play to get them out of their hair. These days, parents must contend with pushback from kids who would rather play video games or do other online activities indoors. Parents too must unplug long enough to enforce some digital-free outdoors play time — in all kinds of weather. Kids act like boredom is going to kill them, but if you let them see it through chances are they’ll eventually engage their innate resources for unstructured play.
Did you know that our mood can be affected by inflammation?
Depression is one of the most common mental disorders in the United States, affecting more than 16 million people. As such, antidepressant use has jumped by 65 percent in the last 15 years, with one in eight Americans over the age of 12 taking antidepressants. These statistics are alarming considering the root causes of depression are going unaddressed. Like pain or injury anywhere in the body, depression is a warning flag from the body that the system is out of balance. Stamping out the root causes of depression is like removing the engine light in your car instead of investigating what’s wrong with the car. In functional medicine we look at the body as an integrated whole, with all parts working together and influencing one another. If you understand human physiology, it doesn’t make sense to isolate and treat one part of the body — such as the brain in depression — without including the overall health of the body. Many factors can play into depression, including blood sugar imbalances, hormonal imbalances, immune dysregulation, gut health, and gut microbiome dysfunctions. All of these factors can lead to brain inflammation, which scientists are increasingly finding is the most common cause of major depressive disorder. This type of depression does not respond to antidepressants. Antidepressants target brain chemicals. called neurotransmitters, that govern mood, motivation, behavior, and mental activity. Some natural remedies, such as 5-HTP or Saint John’s Wort, also target neurotransmitters. However, this model does not take into account newer research that shows depression is usually due to inflammation. Inflammation in the brain disrupts brain function in several ways that leads to depression. Brain inflammation slows firing between neurons Your brain operates through communication, or firing, between neurons. However, when the brain becomes inflamed, the inflammation slows down conduction between neurons. Slowed firing between neurons in the frontal and limbic lobes of the brain leads to depression. Brain inflammation prevents the production of neurotransmitters Feeling happy and content instead of depressed depends on proper neurotransmitter production and activity in the brain. Brain inflammation has been shown to sabotage the synthesis of dopamine and serotonin, the two neurotransmitters most associated with depression. Dopamine is called the “pleasure and reward†neurotransmitter. Symptoms of low dopamine include: Inability to handle stress Inability to self-motivate Inability to start or finish tasks Feelings of worthlessness Feelings of hopelessness Short temper over minor upsets Isolating oneself from others Unexplained lack of concern for family and friends Serotonin is the “joy and well-being†neurotransmitter. Symptoms of low serotonin include: Feelings of depression Feelings of inner rage and anger Difficulty finding joy from life’s pleasures and favorite activities Depression when it is cloudy or when there is lack of sunlight Not enjoying friendships and relationships Not enjoying favorite foods Unable to fall into deep restful sleep As dopamine levels drop, you lose your motivation and drive. As serotonin drops, you lose your mood, sense of happiness, and satisfaction with things you used to love. While this may look like a neurotransmitter problem, antidepressants typically have no effect because they do not address the brain inflammation causing it. Brain inflammation prevents neurotransmitter receptor sites from working well Brain inflammation also inhibits the function of receptor sites on neurons for neurotransmitters. Even if there is enough dopamine or serotonin in the brain, brain inflammation will prevent receptors from responding to them appropriately. This prevents neurons from communicating with one another efficiently and depression results. Brain inflammation and depression are signs the brain is degenerating too fast The brain is made up of two types of cells: neurons and microglia cells. Microglia cells are the brain’s immune cells and facilitate healthy neuron function, respond to foreign invaders, and clean up plaque and debris. However, the brain’s immune cells don’t have an off-switch like the body’s. When they are triggered by a brain injury, an inflammatory food, unstable blood sugar, a chronic infection, poor gut health, infectious bacteria in the gut, chronic stress, alcohol abuse, and other insults, they become over-activated in an effort to protect the brain. Unfortunately, they don’t necessarily turn off afterward and can stay in a “primed†over active state indefinitely if constantly triggered by poor dietary and lifestyle choices. This is what causes brain inflammation and depression. I hope you can see now why so many people don’t respond to antidepressants and why it’s so important to address the root causes of depression. Failing to do so allows brain inflammation to continue unchecked, raising the risk of dementia, Alzheimer’s, Parkinson’s, and other brain degeneration diseases. Contact us at Solaris Whole Health for more information on how functional medicine can help you tame brain inflammation and overcome depression.
Do you know how to balance exercise and autoimmune disease?
Although autoimmune disease symptoms can vary depending on the tissue the immune system is attacking, most people with autoimmunity struggle with bouts of fatigue, energy “crashes,†brain fog, inflammation, and pain. These symptoms can throw a frustrating wrench in your exercise habit. Or if these reoccurring symptoms have prevented you from starting an exercise routine, take heart. Regular exercise can be one of the most effective ways to manage your autoimmune condition — you just need to heed your body’s fluctuating needs and tolerance levels. Autoimmune disease is a condition in which an immune imbalance causes the immune system to attack and destroy tissue in the body. It is a chronic inflammatory condition that many people successfully manage through functional medicine protocols that include dietary and lifestyle strategies as well as helpful nutraceuticals. Regular exercise is paramount in managing an autoimmune condition for the following reasons: Done correctly, it produces anti-inflammatory compounds, such as endorphins and endothelial nitric oxide. It improves circulation, which helps oxygenate body tissue, deliver nutrients to tissues, remove debris, and facilitate detoxification. It produces chemicals that enhance brain function, such as brain-derived neurotrophic factor; a healthy brain facilitates a healthy body. How exercise may be different for the person managing autoimmune disease Although autoimmune disease can feel like a burden, especially when you’re having a flare, many people report it has also forced them to live more balanced, healthy lives. With autoimmune disease you typically don’t have the privilege of abusing your body to be more productive, to sleep less, to give too much, to say yes too often, and so on. This also means you don’t always have the option of pushing yourself as hard as you’d like when you exercise. This can be hard on the ego, especially when it comes to exercising in a group situation. For instance, if you are involved in a team sport, group exercise class, or other situation that invites a competitive drive, your ego may want to do more than your body can deliver. It’s important to pay attention to your body because while exercise has profound anti-inflammatory potential, over exercising will make inflammation worse and could trigger an autoimmune flare. Likewise, if you’re new to exercise and afraid of triggering a flare, you may feel too intimidated by a group exercise class and looking “weak†or “lazy.†Rest assured that’s just your ego talking and it’s best not to take orders from it if you want to prevent an autoimmune flare or excessive inflammation. Also, other people are too absorbed in their own workouts to notice yours. Challenge yourself enough to release anti-inflammatory compounds but not so much you can’t comfortably return the next day Many people with autoimmune disease find optimal results managing their autoimmunity by maintaining a consistent exercise schedule most days of the week. Pulling this off means tuning in to your body to find the exercise sweet spot for autoimmune management — not too little and not too much. Science shows using high-intensity interval training (HIIT) provides the most benefits for managing inflammation, boosting circulation and oxygenation, and improving brain function. HIIT involves exercising at your maximum heart rate for short bursts of 30 seconds to 2 minutes, followed by a rest and recover phase, and then repeating. If you’re new to exercise, even just a few minutes a day can start to deliver HIIT’s benefits. If you’d like to improve your fitness level, incorporate HIIT into a longer workout that also includes weight training and some endurance training. It can be confusing knowing how to safely exercise to maximize its anti-inflammatory effects without going too far. Some great online resources exist that can help you figure out safe ranges using a heart rate monitor. Gyms such as Orange Theory Fitness also use heart-rate tracking, in addition to motivational coaching, to help you dial in your sweet spot. The beauty of HIIT is that you can adjust it to your fitness level. One person’s HIIT may be sprinting up some stadium stairs while another person’s HIIT may be doing some push-ups from the knees. Both people benefit. Keep these tips in mind when exercising with autoimmunity: Find an exercise that is fun and enjoyable. Positivity is anti-inflammatory while dread and negativity are pro-inflammatory. Making it fun will be part of the health benefits. A group class or social setting may be healthy for the same reason. Challenge yourself enough to get your heart rate up. Don’t challenge yourself so much you trigger a flare. The key is to be able to do it again the next day. A consistent exercise schedule will deliver the most health benefits. Pay attention to your body. If you are feeling so run down you can hardly get out of bed, that is probably not a good day to go work out. If you are feeling a little run down but can function, dial back the intensity of your exercise but see if you can still perform. Sometimes a light workout helps you recover faster than not working out. If you are feeling really run down while working out, it may be better to quit early than to push through. Capitalize on the days you feel good to challenge yourself a little more than normal, being cautious not to overdo it. Remember, this is a lifelong condition that requires lifelong attention. Make each day of exercise about the long-range journey as much as that day’s session. Contact us at Solaris Whole Health for more information about managing your autoimmune condition. Our goal is to make it as easy as possible for you to reach your optimum health goals.
Streaming documentaries about chronic illness
One of the hardest things about dealing with a chronic health or autoimmune disorder is how isolating it can be. Because it’s an “invisible†illness, you look healthy and normal to people when, in fact, you may have periods where you suffer profoundly from the symptoms of your illness along with fatigue, brain fog, and depression. Many people with chronic health disorders are disbelieved by doctors and family members or told they are being lazy or whiny. You are not alone, and you can even find validation and comradery in a few streaming shows on the topic. Below are a list of streaming shows that take you inside the world of chronic and autoimmune health disorders. Even if you don’t have the same disorders as the subjects in these documentaries, chances are you can relate to their journeys. Afflicted This 2018 Netflix docuseries follows the lives of several people with mysterious chronic health disorders as they bounce from one treatment to the next in their search for healing. Afflicted drew considerable criticism from the subjects of the film for being edited in a way that makes their disorders look psychosomatic — the biggest stigma people with chronic and autoimmune disorders struggle against. So, keep that in mind if you watch this series, but otherwise the subjects are very open and vulnerable about their struggles. Under Our Skin This 2008 Amazon Prime documentary chronicles the disabling effects of long-term Lyme disease and the endless search for effective remedies. Under Our Skin reveals the emotional and psychological journey of despair with debilitating symptoms, the ongoing search for remedies, and medical denial and neglect that is still systemic today. Brain on Fire Brain on Fire is a 2016 drama based on a true story about a young woman who suddenly begins to experience a range of neurological and psychiatric symptoms that progressively worsen. Doctors run multiple tests and insist nothing is wrong with her until one doctor diagnoses her with neurological autoimmunity. My Kid is Not Crazy My Kid is Not Crazy follows the struggles of parents whose children suffer from neurological and psychiatric disorders triggered by a strep infection, a condition known as PANDAS (Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections.) Parents must navigate not only the frightening and tragic symptoms their children face but also medical skepticism, controversy, and ridicule. It is now established in the research that infections can trigger neurological autoimmunity in both children and adults. Living Proof Living Proof is a 2017 documentary that chronicles one man’s diagnosis with multiple sclerosis and his battle not only with this autoimmune disease but also conventional medicine, pharmaceutical companies, and the drug-funded Multiple Sclerosis Society. Filmmaker Matt Embry and his family turn to the science for answers when doctors fail him, and as a result he emerges as an advocate for a diet and lifestyle approach he uses to successfully manage his condition. Gaga: Five Foot Two Although Gaga: Five Foot Two is primarily a look into Lady Gaga’s life, she talks about her struggles with chronic pain, body-wide muscle spasms, fibromyalgia, and a search for relief. Viewers are also allowed into Gaga’s life as she suffers through a pain flare in this 2017 film. Gaga said she chose to portray her struggles with chronic pain and fibromyalgia because she is tired of people thinking it’s not a real condition. Unrest Unrest, 2017, was created by a Harvard PhD student who was two months away from marriage when she became bedridden with ME/CFS, also known as chronic fatigue syndrome. No longer able to work, write, or read, the filmmaker begins chronicling her disease through her iPhone and then including footage of other people from around the world. She and the others in her film suffer not only from the disease but also from ridicule and dismissal from both conventional medicine and society at large. Unrest is available on Amazon. Functional medicine for chronic health and autoimmune disorders One common thread that runs through these documentaries is the disbelief, disregard, and ridicule that patients with chronic health and autoimmune disorders run into in the insurance-based health system. Patients are accused of making up their symptoms, of needing psychiatric help instead of medical attention, and repeatedly told nothing is wrong with them. In functional medicine, we take your symptoms seriously and do not accuse you of attention-seeking. We run tests that look for underlying causes of your symptoms and help you revamp your diet and lifestyle to support recovery and remission. Contact us at Solaris Whole Health for more information about managing a chronic health or autoimmune disorder. Our goal is to make it as easy as possible for you to reach your optimum health goals.
Important Product Announcement
Keeping your safety and optimum health in mind. Dear Valued Clients, NeuroScience has announced that it will no longer produce Kavinace products (first marketed in 2006) with the historical formula using 4-amino-3-phenylbutyric acid HCl. The FDA issued a letter explaining this ingredient should not be labeled as a dietary ingredient. The Neuroscience Product Development team is actively reformulating the Kavinace formulas. We received this notice late last week and are actively working to find suitable alternatives for each unique client that relied on the Kavinace product line. In the meantime, we would like to share a blend that, in general, may be a suitable replacement for Kavinace Ultra PM until further notice. Alpha GABA PM (60 capsules) Features high-dose (400mg) theanine, efficacious amounts of lemon balm and valerian root, and 3mg of melatonin to effectively calm the mind for sleep* Thank you for your patience as we begin to change Nutritional Protocol Grids and make recommendations for our clientele. Please do not hesitate to call with any questions. Yours in health, Stephanie Solaris and the Solaris Studio Team
Autoimmune diseases is now considered an epidemic!
Although few doctors know how to successfully manage autoimmune disease — a condition in which the immune system attacks the body — researchers say it has become a modern epidemic, affecting more people than heart disease and cancer combined. Conventional medicine also argues autoimmune disease has mysterious origins and is primarily genetic, but again research paints a different picture — autoimmune disease has largely been traced to the tens of thousands of toxic chemicals in our environment. It takes the average person five years and visiting at least five different doctors before they receive a diagnosis for autoimmunity. Despite many published and peer-reviewed scientific studies about autoimmunity, rare are medical doctors who know how to identify symptoms of autoimmunity, properly screen for it, or appropriately treat it. Most autoimmune patients are prescribed antidepressants or anti-anxiety medications, told they need to exercise more or lose weight, or told they are making up their symptoms. More than 75 percent of patients with autoimmunity are women, which suggests the sexism shown to exist in medicine stands in the way of better treatments. If medical doctors do diagnose autoimmune disease, it is typically only after the disease has almost completely destroyed the targeted tissue, whether it’s parts of the brain, the thyroid gland, or the sheaths that coat the nerves. At this point they can offer invasive treatments such as steroids, chemotherapy drugs, or surgery. Examples of popular autoimmune diseases include Hashimoto’s hypothyroidism, lupus, multiple sclerosis, psoriasis, type 1 diabetes, rheumatoid arthritis, Crohn’s disease, celiac disease, and vitiligo. Although about 100 autoimmune diseases have been identified so far, the truth is the immune system can attack any cell in the body and researchers believe there are probably more than 100. Why autoimmunity is becoming so common Autoimmunity rates are skyrocketing. Consider the following: Type 1 diabetes rose 23 percent between 2001 and 2009 in the US Crohn’s disease rose 300 percent in 20 years in the UK Inflammatory bowel disease has risen more than 7 percent every year in Canada An Israeli study showed autoimmune rates are rising worldwide Studies show autoimmune rates rise the most in developed nations and in countries that are developing while they are lowest in the least developed countries. “Developed†has become synonymous with “toxic.â€About 80,000 chemicals that haven’t been tested on humans are in our environment in the US and about 5,000 new ones are added every year. Random blood sampling studies show that we all have dozens, if not hundreds (depends on how many they test), of these chemicals in our bloodstream. One study of fetal cord blood found almost 300 different chemicals in newborns around the country. Other studies link different chemicals to different autoimmune diseases. For instance, mercury has been shown to trigger lupus and pesticides are linked to rheumatoid arthritis. Rising autoimmune rates are also traced to poor diets high in processed foods and low in plant fiber. This compromises the gut microbiome, or gut bacteria diversity, which has been linked to poor immune function. Low vitamin D levels, high chronic stress levels, hormonal imbalances, high sugar consumption, and sedentary lifestyles are some of other common reasons for the autoimmune epidemic. A functional medicine approach to autoimmune disease When it comes to autoimmunity, functional medicine shines. For one thing, we listen to you. We know you are not crazy, making up your symptoms, or attention seeking. Autoimmunity is frustrating and confounding in its wide variety of symptoms and mysterious nature. We understand how demoralizing this can be. Although symptoms vary depending on the tissue being attacked, common symptoms among all autoimmune sufferers include fatigue, malaise, pain, brain fog, depression, and periods where you “crash,†or have such low energy you can’t function. In functional medicine we use lab tests that screen for multiple autoimmune conditions at once. This allows us to identify an autoimmune reaction taking place that may not be advanced enough yet to cause extreme symptoms. This allows us to halt or slow its progression. We also can test for the triggers in your environment, such as certain foods you may not be aware are sending your immune system into a tailspin, such as gluten, or specific chemicals, such as benzene. Avoiding these triggers can help you feel better. Successfully managing autoimmunity is not necessarily about managing the part of your body that is being attacked. Instead, it’s about addressing your hyper zealous and misguided immune system. The immune system is very complex and always in flux, but thankfully new research is continually helping us learn new strategies to balance immunity, dampen inflammation, tame autoimmune flares, and prevent autoimmunity from progressing and devastating the body. In fact, some autoimmune patients say their autoimmune disease has taught them how to live more balanced and healthy lives than they would have otherwise. Contact us at Solaris Whole Health for more information about how to manage your autoimmune condition. Our goal is to make it as easy as possible for you to reach your optimum health goals.
Integrating ancient fiber needs into a modern diet
Although the produce section at the grocery store may look vast, it only represents a fraction of edible, nutritious, and tasty plant foods. It’s estimated there are more than 20,000 species of edible plants, and that we only eat about 20 to 50 of them. As a result, this may be playing a significant role in the rapidly declining health of westerners. Our gut bacteria, or gut microbiome, is a foundation to our health, and healthy gut bacteria depend on a diverse and ample array of vegetables. Ancient humans harvested wild fruits, nuts, and seeds that varied with the seasons. They also dug up underground roots and stems. Studies of the Hadza people, in Tanzania, one of the last remaining hunter-gatherer populations left on the planet, gives us additional insight into the human microbiome and health. The Hadza have one of the most diverse gut microbiomes on the planet; Americans have the worst. The Hadza gut microbiome diversity is about 40 percent higher than that of the average person in the United States. Americans consume an average of 15 grams of fiber a day, most of it coming from grains. The American Heart Association recommends eating 25 to 35 grams a day. Some microbiome authors suggest even higher amounts — at least 40 grams of fiber a day. In contrast, the Hadza consume about 100 to 150 grams of fiber a day, with the average Hadza person eating almost 600 species of plants that vary with the seasons. They suffer almost none of the same diseases that have come to characterize the average American — obesity, diabetes, autoimmune diseases, and cancer. To get these optimum health benefits, note that the type of fiber you consume matters; drinking common over the counter psyllium husk fiber to get your daily intake won’t suffice. What gut bacteria need for optimal function are “prebiotic” fibers that produce butyric acid. Studies show that the butyric acid produced in the small intestine and colon, by the fermentation of these fibers, are what provide the health benefits that the Hadza experience. They change the composition of the gut microbiome in a favorable direction, help strengthen intestinal walls, improve absorption of important nutrients, produce hormones that control appetite [1], reduce anxiety [2], and help protect you against chronic disease [3]. Prebiotic fibers best feed the healthy bacteria in our guts, thus improving overall health. Good sources of prebiotics include all vegetables but especially: Garlic Jerusalem artichokes Jicama Dandelion greens Onions Peas Broccoli Brussels sprouts Fruits Beans So, top off your salads and mixed array of produce with these foods and mix it up a little! Not only do prebiotic fibers that produce butyric acid been shown to support healthy bowel regularity, moo, hunger satiety, IBS [4], and those with Crohn’s [5], they have also been shown to lower heart disease risk by binding with “bad” cholesterol to remove from your body [6]. A high-fiber diet also lowers high blood pressure and thus the risk of stroke. If you’re not used to eating high amounts of plant foods loaded with fiber, don’t double or triple your intake overnight. Your gut may rebel with constipation, diarrhea, pain, bloating, and gas. It takes your digestive system and gut microbiome some time to adapt and be able to adequately digest large amounts of fiber. You may want to help the body while with a high quality supplement while you gradually increase the amount of prebiotic fiber you eat by about 1 teaspoon a day over several weeks to give your system time to adjust. Slow and steady; progress not perfection. Also, you may have noticed legumes, or beans, are especially high in fiber. It’s tempting to make those a staple in your diet as a result, and if they don’t disturb your health then go for it. However, many people cannot tolerate the lectins in legumes — they trigger inflammation or autoimmune flare-ups. For people with SIBO, small intestinal bacterial overgrowth, they also cause intense digestive issues and inflammatory responses. In addition, some people need to avoid nightshade vegetables because they trigger inflammation, particularly in relation to arthritis. These include eggplant, potatoes (but not sweet potatoes or yams), peppers, tomatoes, tomatillos, hot pepper products (cayenne, Tabasco, etc.), and pepper-based spices. Simply removing nightshades from the diet has brought relief from joint pain for many, especially those with rheumatoid arthritis. Lastly, some people have gut or immune disorders that make a high-fiber diet inappropriate until they resolve those. Ask me for more information if eating fiber makes you miserable. What does a high fiber paleo diet look like? Most people with chronic inflammatory and autoimmune disorders fare best on a paleo diet that eliminates grains and legumes. As grains and legumes are sources of high fiber, what does a high-fiber paleo diet look like? The recommended produce consumption is seven to 10 servings a day. That may sound like a lot, but one serving is a half-cup of chopped produce, or a cup of leafy greens. Because sugary foods can be inflammatory, aim for veggies and fruits that are low in sugar and unlikely to destabilize your blood sugar. Therefore, shoot for at least three to four servings of produce per meal – that’s 1.5 to 2 cups of chopped veggies or 3 cups of leafy greens. With the busy American lifestyle, this may seem daunting at first, so slow it down and put a greens powder (such as Solaris Premium Collection SolFuel Greens in Mocha Boost or Kiwi Berry) in your water or shake at first while you work up to the 6-8 cups per day over 2-3 months. A little bit of something is better than nothing. Or break that up into five meals if you eat more frequently to stabilize low blood sugar. Contact us at Solaris Whole Health to learn about ways to support your gut microbiome. Our goal is to make it as easy as possible for you to reach your optimum health goals.
How grief and heartbreak can turn into inflammation and physical illness
We’ve all heard the term “Died of a broken heart,” but most don’t realize it’s actually possible. Intense stress brought about by profound grief can sometimes damage the heart and spike inflammation in the body. Grief is a powerful emotion, rendering many of us unable to function normally for a time. Mortality rates in those who are widowed is highest in the first six months after the death of a spouse, and decreases over time. Heart disease accounts for the majority of these deaths. We’ve known for a long time that inflammation is damaging to the body. When we undergo any kind of emotional stress the HPA (hypothalmus-pituitary-adrenal) axis is activated [1] and one of the hormones released is called vassopressin This hormone is an antidiuretic; causing water to be re-circulated in the body versus released from the kidneys. Inflammation can simply show up in our body composition however more importantly we know it is at the root of major health disorders such as heart disease, cancer, obesity, and autoimmunity. Inflammation is also at the root of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. A recent study shows us that a broken heart isn’t just an emotional metaphor, but can be the result of physiological changes that happen when we are under intense emotional stress. The study delved into how emotional stress increases inflammation. Researchers found that grief can increase systemic inflammation and lower heart rate variability (HRV), a measure of how one’s body responds to stress. Lower HRV and raised inflammation are risk factors for heart-related illness and death. Subjects who had recently lost a spouse and reported “elevated grief” were found to have inflammation levels 17 percent higher than those who didn’t feel as strongly, and the top third had levels an impressive 54 percent higher than the bottom third. Simply put, grief can kill us through inflammation. The findings applied to both women and men, and in particular for older adults. A second study looked into “broken heart syndrome,” a rare but serious condition in which the heart weakens and bulges following extreme stress such as grief. The disorder mainly strikes women over 55, and while sometimes fatal, tends to resolve over time. The researchers found the syndrome is linked to how the brain controls the nervous system under stress. Normally, the sympathetic nervous system ramps you up to cope with stress by increasing heart rate and respiration. Once the stress is gone, the parasympathetic nervous system calms the body back down to normal levels. The researchers found that in subjects who had survived broken heart syndrome, signaling was deficient in key parts of the brain associated with emotion and stress, resulting in a lack of calming after the grief. Simply put, a broken heart may start in the brain. Support your body through grief. While we all must take time to move through grief, there are ways to make the process easier on your body. Compounds for pain and stress relief. Grief can result in physical pain. Physical and emotional pain are processed by the same area of the brain. These natural pain-relief compounds may help ease both: Vitamin D – Try Solaris Whole Health’s very own SolVit D3 available in studio or online Essential fatty acids such as cold-water fish oil White willow bark, and celery root are natural anti-inflammaroty reportedly similar to aspirin Herbal adrenal adaptogens such as rhodiola and ashwagandha – We like HPA Adapt which is available in our Fullscript dispensary Reduce inflammation. While ongoing grief can keep inflammation levels high, do your best to calm it with these methods: Avoid high sugars and carbs Avoid processed foods, especially commercial seed oils Keep blood sugar stable by eating frequently enough, and eating enough protein and healthy fats such as cold water fish, nuts, and supplemental omega 3. Eat plenty of vegetables and keep fruit (sugars!) to a minimum Take resveratrol and curcumin in combination Support glutathione levels by taking s-acetyl glutathione or its precursors such as n-acetyl cysteine – Perfect choice is SolVit Multi Energy and Immune available in studio and online Exercise regularly but no so intensely that you raise inflammation levels Drink plenty of filtered water – Check out our favorite filter here! Allow your body to rest. Grief is exhausting, so give your body support with the following: Give your body plenty of time to sleep Avoid working too much in an effort to hide from emotions Avoid drinking too much alcohol Practice daily stress-reduction habits such as mellow yoga, stretching, meditation (try this free app InsightTimer) or chi gong We all must grieve, but when grief leads to losing a sense of life’s meaning, it can become dangerous. If you are under intense emotional stress, contact us at Solaris Whole Health to find out if your body’s response is becoming dangerous, and learn how to mitigate the effects. Our goal is to make it as easy as possible for you to reach your optimum health goals.
Did you know that Fullscript offers Autoship?
As your trusted practitioner, Stephanie wants to see you achieve your health and wellness goals, and sometimes this can mean something as simple as making sure you always have your recommended supplements on hand. This is why we recommend enabling Autoship on your Fullscript account. With Autoship, staying on track with your nutritional protocol is easy, and you’ll never worry about running out of supplements. Setting up autoship is easy! 1. Once logged in, under the Autoship tab, choose the frequency at which you’d like your previously ordered products to be automatically shipped by Fullscript. 2. Once frequency is selected, add desired products and select “Update.” A confirmation email summarizing your Autoship products will be sent to you! It’s as simple as that. Our goal is to keep you on track to reach your health goals!
Weight Loss Keep it Simple Tip #9: Move.
We all know weight gain is real after celebrations, the holidays and weekend gatherings. I can also relate to feeling a little sluggish after those times where I have made nutrient poor choices OR when I have been so busy and stressed that my mind is full of thoughts of what needs to get done. I find if I do not clear the sluggish feeling or my mind I will continue to make poor choices and neglect my body only to regret it! When this happens, I keep it simple and move. Moving your body is Solaris Keep it Simple Tip #9. Moving my body is one of many ways that helps me change the trajectory of bad choices; creating that fork in the road to choose a different healthier path. It typically takes me out of my environment, wipes the slate clean with a clear demarcation so when I am done I feel a clarity, sense of self-esteem and completion leaving space for the next choice to be a healthy one. Here are some basic rules of thumb and strategies to get there and/or change it up. First, Understand It. There are two basic rules of thumb for stepping up your moving game The quantity of your movement or steps makes a difference. It is common knowledge that walking 10,000 steps per day has a myriad of health benefits. A study conducted in 2010 over 15 weeks improved cardiovascular metrics as well as positively influencing physical and psychological well-being. The Intensity of your movement makes a difference. Did you know by picking up your pace you are able to burn upwards of 54% more calories without having to run. The average leisurely walking pace for a 160lb person is 2 mph burning roughly 102 calories. The average upbeat walking pace for a 160lb person is 3.5 mph burning approximately 157 calories which is an increase of 54%. Second, Personalize it! Using these 3-Steps Establish your current baseline of Steps per day. I suggest Using your iphone or android health app, a fitbit, or iwatch . These would be steps you naturally walk between car, office, errands, to the train or subway or at home. For example, I may naturally walk 5,000 steps per day. Your fat burning heart rate. Determine your resting heart rate by putting 2 fingers over your pulse points on your neck or wrist and then use a fat burning calculator to determine your walking fat burning pulse rate. Step Up the Quantity of Steps. I suggest an increase of 25% to start. For example, if you naturally walk 5,000 steps / day without thinking about it, your new goal will be 5,000*1.25 = 6250 steps per day. This can be easily done by parking farther away from the entrance in any parking lot, Walking at lunch, an extra 15 minutes in the morning, mid afternoon or evening. Hiking and enjoying nature on the weekends If you are already up to 10,000 steps I suggest not increasing and going to the recommendations in step 3 below. Step up the Intensity of your pace and get your heart pumping. Click here to measure your fat burning pulse rate. If you are already doing this I suggest you start changing your day up and incorporating Tabata’s into your home and work day. Third, Track it. This is your only goal each day. Why you ask? Because you have done all the preparation. At the end of the day take 5 minutes and review your stats Make your goal? Then well done. Look over your day and understand the methods you used to do it. Fall a little short? Do not stress it. Simply go over what you steps you will change tomorrow to get closer to your new goal. Trust that you will naturally move toward the goals as you do these things. Try this Keep it Simply Tip #9 over the next few weeks and check back with me at Solaris for quick and easy ways to be healthy along with specials and programs educating you to be your best self!