8 Benefits of Seasonal Eating

With today’s complex food systems it is super easy to forget that the foods that are readily available are not always the foods that are in season where we live. Eating along with the seasons is not only a great way to improve your health, it is a great way to support your local communities, economy and can be budget-friendly. But don’t think you have to go all-in on seasonal eating at first, especially if you are used to eating your berries in winter or tomatoes in the spring ;-). Start with what you can and add local, seasonal foods as you go. A great way to do this is to find a farmers market close to your house, purchase produce and (meat products too!) from Community Supported Agriculture (CSAs), or start a small garden in your backyard.

I realize that not everyone has the privilege to eat this way depending on where you live and the time of year, so just do what you can, when you can, and don’t worry if you can’t eat seasonally and locally all the time. 

Let’s dive right into the benefits!

1. Your food will taste better. Produce that is picked at peak ripened state just tastes better. If your produce is coming from across the country or across the globe, it is likely picked before it’s ripe and has to ripen in a dark box or container. Or it is picked when it is ripe and by the time it gets to you, it is overripe or is just not as fresh. Sometimes produce is even sprayed with chemicals to prevent it from ripening too quickly.

2. Your diet will be more nutrient dense. Produce picked and eaten at the peak of ripening and freshness ensures that the nutrient profile of the fruit or vegetable is fully developed so that you are getting the vitamins and minerals your body needs. Soil quality, amount of sunlight, and the climate all contribute to the nutrient makeup of foods. Studies have shown that produce grown in-season often has more vitamins and minerals than the same produce grown out of season.

3. You’ll consume fewer pesticides. Eating seasonally and locally increases your chances of eating organic or pesticide-free. Smaller farmers often can’t afford the official organic certification but are often still following organic practices. Don’t be afraid to ask the vendors at your local farmer’s market or the employees of your CSA. 

4. A diverse diet is more gut-friendly. Eating seasonally ensures that you are eating a wide variety of fruits and vegetables. You are more likely to try new foods and new recipes and you won’t get bored. Try one or two unfamiliar vegetables or fruits each week. Eating a diverse diet with lots of variety is a great way to support the gut microbiome. Our good gut bacteria love to be exposed to the widest variety of foods possible. The microbiome changes along with the seasons too. In the summer, you’re likely to have bacteria in your gut that thrives on raw fruits and vegetables, while in the winter, you may have bacteria that prefer starchier foods.

5. You might save a few bucks. Seasonal produce is more abundant (supply is greater), so it tends to cost less per pound in the store. If you are buying produce that is out of season, expenses are higher to get it to you.

6. You’ll be more in tune with nature. In the warm, summer months we crave cool and juicy foods like watermelon, cucumbers, leafy greens, and tomatoes. When the weather turns cooler we crave heartier, warmer foods such as root vegetables and darker greens. When spring rolls around we reach for detoxifying foods like citrus, leafy greens, asparagus, radishes, and spinach. 

7. You’ll help the environment. When produce has to travel, it takes a toll on the environment. Food production, packaging, and transportation release greenhouse gases like carbon dioxide and fossil fuels, which contribute to acid rain, air pollution, and global warming. Eating seasonally (and better yet, locally!) really helps to cut down on this impact. 

8. You are supporting your community. Buying your produce from local farmer’s markets and CSAs is a great way to support your local farms, build your community, and better connect you to where your food is coming from and who is growing it. Additionally, when people learn about the farms where their food actually comes from, they have a greater appreciation for the meals made from those ingredients. 

Tips for eating seasonally:

1. Shop at farmers markets or purchase a share of a local CSA to help support your community

2. Try growing your own produce at home with an indoor and/or outdoor garden

3. Freeze, dehydrate, or can fresh produce when it is in season to enjoy later

4. Ferment or pickle seasonal vegetables to preserve and even increase their nutrient-density (try my saurkraut recipe here or my fermented foods round up)

When we align ourselves with the cyclical nature of seasons themselves and their bounty, we can fully enjoy the uniqueness of each season and connect more organically with the passing of time. Our bodies and minds crave seasonal changes, we are designed for it, so let’s lean in!

I love this one-page quick guide to what produce is in season when.

My Favorite Four Sigmatic Products

Consumed for centuries, mushrooms can provide a great natural, nutrition boost to improve your immunity, energy, and longevity. When I first heard Tero, the founder of Four Sigmatic on The Model Health Podcast speak about the healing power of mushrooms in 2015, I had to give their products a try. You can find many of the Four Sigmatic products at retailers nationwide, including Whole Foods, Natural Grocers, as well as online at FourSigmatic.com or Thrive Market. I tend to purchase direct from their website because I believe it’s the only place that carries their entire product line. I love the quality of the Four Sigmatic products and they make mushrooms so palatable and consumable through their great tasting coffees, elixirs and blends.

I have tried most of their product line, though I am not always able to keep up with all of the new, innovative items they introduce regularly. Here are some of my favorites, the products I recommend most to my clients and why. If you want to learn more about using mushrooms to improve your health, I highly recommend this book written by the Four Sigmatic Founder.

Coffees & Hot Cacao

All of their coffees come in an “instant”, powder form which is great for easy preparation and travel. I like them by themselves or mixed with my favorite non-dairy milk and collagen for more of a latte feel. They also contain only about half the caffeine that a regular cup of coffee does, but you wouldn’t even notice the difference with the superfood mushrooms and adaptogens they add in.

Instant Adaptogen Coffee 

I love how the adaptogens in this coffee help to combat stress and reduce the anxious feeling that coffee alone can give you. It contains Tulsi a calm-promoting adaptogen, known to uplift mood, support digestion, and promote balanced energy. They add Astragalus, another adaptogen which contains saponins, flavonoids, and polysaccharides. Saponins are known for their ability to lower cholesterol, improve the immune system and prevent cancer. Flavanoids have anti-oxidative qualities, control and scavenge free radicals, and can help prevent heart disease, cancer and immunodeficiency viruses. Polysaccharides are known to have antimicrobial, antiviral and anti-inflammatory capabilities, among other health benefits.

Instant Coffee w/Chaga and Cordyceps 

This was one of their original products and still one of my favorites to date. I take this one when I need a boost pre-workout, especially if I am doing something on the more challenging side. Cordyceps support energy, stamina and athletic performance, and have been found to have strong antioxidant properties in some studies. Chaga mushrooms help support your daily immune function. I recommend consuming Chaga tea (or the Four Sigmatic Chaga Elixir linked below) when you are starting to feel under the weather.

Instant Coffee w/Lion’s Mane 

This coffee is great for when you need to focus (like when you need to have a productive morning at the office). Lion’s Mane is a powerful nootropic as it helps increase Nerve Growth Factor or NGF, a protein that is crucial for the survival and function of nerve cells. When the amount of NGF in the brain increases, it enhances cognition by reducing inflammation, encouraging neural growth, and improving overall brain health. As I mentioned before, Chaga is a wonderful immunity booster. This coffee also contains the adaptogen Rhodiola, also known as “golden root,” is known to have tremendous fat-burning, energy-enhancing and brain-boosting power as well. 

Hot Cacao w/Reishi 

This isn’t your usual hot chocolate but it will satisfy your craving for sure. Made with organic cacao, cardamom, cinnamon, Reishi mushroom, and a touch of coconut sugar and stevia. I normally don’t love stevia, but I hardly notice it in this beverage. Reishi is one of the world’s most studied mushrooms and has been shown to help support sleep and occasional stress. They are believed to help a wide range of health issues including inflammation, liver disease (it’s a great liver detoxifier), digestive/gut issues, heart disease, anxiety and depression. I enjoy this one in the afternoons or evenings mixed with warm water or a non-dairy milk.

Chai Latte w/Reishi & Turkey Tail

All you need to do is mix this with water and you have a wonderful, nourishing chai latte. The Reishi is calming and stress relieving while Turkey Tail is a strong immunity booster and is one of the most nourishing mushrooms for gut health. Turkey Tail is a powerful prebiotic which supports the microbiome by feeding the good bacteria in the gut. This beverage is a healthy option when the afternoon sugar cravings hit or you are looking for a warm, sweet beverage to wind down in the evening with.

Elixers

I love them all! They come in Chaga, Cordyceps, Reishi, and Lion’s Mane versions and can be mixed with water to drink on their own or added to other beverages including coffee or smoothies. See the benefits of each of these mushrooms in my previous comments above.

Blends

Superfood Blend

I love this blend because you can get the benefits of so many mushrooms in one little serving.  This is the product I use the most.  I add it to coffee, teas and my morning smoothie.  I even add it to sauces, soups and stews for a boost of mushroom nutrition.

Adaptogen Blend

This blend of mushrooms and adaptogens is great for those needing adrenal/stress support in the mornings.  You can add a teaspoon of this blend to your morning coffee, tea or smoothie. 

Sources:

• https://us.foursigmatic.com/blogs/articles

• https://www.ncbi.nlm.nih.gov/pubmed/17895634?&utm_medium=361

• https://draxe.com/reishi-mushroom/

• https://draxe.com/food-category/turkey-tail-mushroom/

• https://draxe.com/cordyceps/

• https://draxe.com/lions-mane-mushroom/

Strategies to Manage Anxiety Now

We are in the middle of a global pandemic and a common theme among st my clients, friends and family is anxiety. And rightfully so! This is a tough time for everyone. We all cope with it in different ways, but there are some practices that we can do to help alleviate it and even potentially prevent it from happening. Many of these practices are also immune boosting which is a nice bonus in times like these! While this list isn’t exhaustive, I hope this resonates with you and you can take at least a few things away in these challenging times.

Meditate daily.  Even if it is for just 5 minutes. Meditation is a habitual process of training your mind to focus and redirect your thoughts. You can use it to increase awareness of yourself and your surroundings. Having a regular practice can significantly control anxiety. If you want some structure or accountability to start a practice, try one of the many medication apps out there now. I like: Headspace, Calm and Insight Timer.

Practice breathing exercises. Your breath is one of the most effective, all natural anxiety management tools and it is free! Deliberate, mindful breathing in a slow and steady pattern can reduce the heart rate and activate your parasympathetic nervous system bringing a sense of calm to the mind and body.

My favorite breathing technique is called Box Breathing. Here is how it works: On the inhale, expand the belly, then the diaphragm, then the upper chest for a count of 5. Hold for 5 counts and then on the exhale, let the breath go first from the upper chest, then the ribcage, then the belly all within a count of 5. Hold for 5 counts before you inhale again. This is a great way to retrain your body to breathe deeply and eliminate an acute stress response.

Detox from unnecessary screen time and social media. While technology at our fingertips at all hours of the day has its benefits, it is definitely harmful to our mental health. Our brains were not wired to process the constant access to social media, news feeds and the constant stream of content. Checking social media or our inboxes activates the pleasure receptors in our brains (like the happy neurotransmitter dopamine), but that rush doesn’t last long. We are left feeling sad, empty and anxious. Consider a regular social media detox. Weekends can be great for this or try going for an extended period for even better results.

Connect in real life. This seems odd coming right after I tell you do do a social media and screen time detox, but even if you can’t physically touch others, you can still be in touch with them, see them in person or over a phone call or video chat. Genuine friendships and relationships with your family or people in your community are key to feeling grounded, connected and fulfilled. Don’t be afraid to talk to the people closest to you about how you are feeling. Sharing thoughts, stories, giving and receiving advice and encouragement can reduce anxiety and be so rewarding long after you finish the visit. You may find comfort in knowing that many people are going through similar experiences, feelings and thought processes.

Start a gratitude practice. Gratitude may be one of the most overlooked tools that we all have access to. It doesn’t cost money, it takes little time and it can have tremendous benefits. Not only is gratitude a super powerful and positive emotion, it is easy to manifest. Try writing down 3 things you are grateful for at the end of each day. Doing this can help turnaround negative thinking and reduce anxious feelings. It is also a great to drift off into restful sleep. There is a lot of conclusive research about the mental and physical health benefits of a gratitude practice including positive changes to mental, physical and psychological heath.

Spend time in nature. Spending intentional time in nature restores balance and a sense of grounding and calm to the body. It wakes up the senses and gets those neurotransmitters working to help support anxiety. Even if you don’t have access to regional or state parks or trails, you can visit local parks, try gardening or a meet up that spends time outside. Speaking of getting outside….

Move your body every day. Movement delivers oxygen and nutrients to your tissues and help your heart and lungs work more efficiently providing you with more energy to go about your day. It also stimulates the neurotransmitters in our brain to help us feel happier and more relaxed. It can help to boost confidence and reduce stress and anxiety. Even if you can’t get to the gym every day, our bodies are meant to move. Even 20 to 30 minutes of walking can provide you with the physical and mental benefits. If you don’t love it and it isn’t easy to fit into your life, you likely won’t stick with it so find a way to move every day that not only works in your schedule and lifestyle, but that you enjoy doing.

Eat to nourish and support your gut. Gut health and anxiety are closely related through the gut-brain axis. Science on this topic is relatively new, but we do know that many of the bacteria in your gut make chemical messengers called neurotransmitters that regulate feelings of fear, anxiety, and stress. These neurotransmitters include serotonin, dopamine and GABA, all of which play a key role in anxiety and mood.  It is estimated that 90% of these neurotransmitters are produced in our digestive tract. When your microbiome is out of balance, the production of these neurotransmitters may be affected, resulting in a tendency towards anxiety.  While stool testing (I offer this!) is the gold standard in really determining what might be going on in the gut (i.e. dysbiosis/imbalanced flora, pathogens, viruses, and parasites), there are some ways you can better support your microbiome (and brain) without necessarily going that route.

Here are some great ways to nourish and support your gut:

• Consume fermented foods and/or supplement with a probiotic. Yogurt, kefir, sauerkraut, kombucha, and kimchi are all probiotic-rich foods which have been shown to significantly lower levels of stress and anxiety. Aim to eat or drink something fermented 2–3 times per day as a condiment. Try my easy sauerkraut recipe to get started. If these foods just don’t sound appealing to you or you would like some additional probiotic support, a high quality probiotic supplement can be great too.

• Consume plenty of fiber. Properly prepared grains, nuts, seeds fruits and vegetables all contain prebiotic fibers which feed the good bacteria that live in your gut. Not only will they support the good gut bugs allowing your body to make healthy amounts of neurotransmitters, they are also known to be supportive of your body’s stress response.

• Consume polyphenol-rich foods like in-season berries, stone fruits, apples, beans, nuts, cocoa, green tea, extra virgin olive oil and coffee all contain polyphenols, which are plant chemicals that are digested by your gut bacteria. Polyphenols can help to increase the healthy gut bacteria which are supportive of neurotransmitters.

• Consume Typtophan and Vitamin D rich foods which can support serotonin production. These foods include fatty fish like salmon and sardines, along with eggs, turkey, spinach, nuts and seeds, and fruits like pineapple.

• Nourish the gut with bone broth and/or gelatin and collagen peptides. Bone broth is incredibly nourishing to the gut. The gelatin it contains can help to repair intestinal lining and reduce inflammation in the digestive tract improving the gut lining. When you can’t make it yourself and don’t have access to it, gelatin and collagen peptide products can be a nice substitute.

Sources:

• https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201810/how-exercise-reduces-anxiety

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6005194/

• https://www.sciencedirect.com/science/article/pii/S2452231719300181

• https://www.healthline.com/nutrition/17-health-benefits-of-omega-3

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4410136/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3566565/

• https://academic.oup.com/ajcn/article/79/5/727/4690182

• https://www.medicalnewstoday.com/articles/323903#sleep

• How to Be Well by Frank Lipman
  

Boost Your Immunity Naturally

Our immune systems are complicated and directly tied to diet and lifestyle factors like stress and sleep, given their relationship with our adrenal, digestive, and hormonal systems. Here are some easy strategies to support your immune function throughout this season both before you are sick and when you have already come down with something that don’t involve taking another supplement, and won’t break the bank!

Eat a nutrient-dense whole foods diet. Make sure to include multiple servings of colorful fruits and vegetables which can be great sources of prebiotic fiber that feed the healthy bacteria in our gut. Garlic, onions and leeks, asparagus, bananas, plantains, apples and seaweed are all great sources of prebiotic fiber. Aim to eat a variety of greens, cruciferous vegetables (broccoli, Brussels sprouts, and cauliflower), peppers, sweet potatoes, and squashes which are high in vitamins C, A, and phytonutrients that support the immune system. Aim for 2 servings of fruits and 8 or more servings of vegetables.

We can’t forget about mushrooms! Not exactly a fruit or a vegetable, mushrooms can provide a great natural, nutrition boost to improve your immunity, energy, and longevity. You can’t go wrong with any type of mushroom but some will give you more bang for your buck. Packed with antioxidants, Chaga mushrooms are one of the most potent immune boosters that we can consume. I love Four Sigmatic’s chaga elixer and their 10 Mushroom Blend. Turkey tail is strong immunity booster and is one of the most nourishing mushrooms for gut health. It’s also a powerful prebiotic which supports the microbiome by feeding the good bacteria in the gut which relates back to our immune system. Reishi and Cordyceps are also wonderful mushrooms with immune boosting properties. Cooking with medicinal mushrooms like shitake is also helpful.

While most Americans eat adequate amounts of protein, some do not such as the elderly and vegetarian/vegan populations. Protein is critical for immune function and protein malnutrition is a big risk factor for death from infections. A good rule of thumb is to eat a minimum of approximately half your body weight in grams of protein a day of organic, clean protein, or about two four-ounce servings. Animal proteins including seafood, contain abundant immune supportive vitamins including vitamin A, B6, B12, D and E and minerals like iron, copper, zinc and selenium. Plant-based proteins like organic tofu and tempeh contain the most plant-based protein but legumes, nuts and seeds will suffice if consumed in enough quantity.

Minimize refined sugars. According to a 1973 study by Loma Linda University, Eating or drinking too much sugar reduces the ability of your white blood cells to kill germs and bacteria (possibly up to 50%) for at least a few hours after you consume it. White blood cells need vitamin C to destroy bacteria and viruses and sugar impacts this process by competing with vitamin C for space in those cells. The more sugar in your system, the less you will uptake vitamin C into your white blood cells. Consuming sugar inhibits your body’s ability to fight off infection and keeps your immune system from doing its job. Try to eat mostly natural sugars in the form of fruits, vegetables and properly prepared grains and legumes. Consume natural sugars such as honey and maple syrup in moderation.

Drink bone broth and warm beverages. Broths have been used in traditional cuisines around the world for thousands of years. Properly prepared meat broths are extremely nutritious – containing minerals, electrolytes and gut healing gelatin from animal bones, cartilage, marrow and vegetables. Researchers at the University of Nebraska Medical Center, found that the amino acids produced in the making of chicken bone broth reduced inflammation in the respiratory system and improved digestion. It is known to support normal immune system function (probably as a link to reduced inflammation in the gut) and reduce symptoms of allergies, asthma, and arthritis. Homemade is best, but Kettle and Fire makes an excellent shelf stable bone broth and Bonefide Provisions is distributed nationwide and can be found in the freezer section of some grocery stores. Teas with turmeric, ginger, mushrooms and other immune-boosting herbs are all great and make sure to drink plenty of water! Add a squeeze of lemon for an extra kick of vitamin C.

Eat fermented foods. Fermented foods go through a lactofermentation process where natural bacteria feed on the sugar in the food, creating lactic acid. The fermentation helps to preserve the food while creating beneficial enzymes, vitamins and various probiotic strains. Probiotics not only introduce beneficial bacteria into your digestive system and help the balance of flora, they are also known to support the immune system by secrete antibacterial peptides, capable of killing off harmful bacteria in the gut. They also help strengthen the barrier function of the intestinal lining, lowering the chance of bacteria in the intestines entering into the blood stream. This function may decrease infections and immune related reactions, therefore supporting the immune system. I like to eat my probiotics through eating foods like sauerkraut and kimchi, but a high quality grass fed or coconut milk yogurt can be helpful too as are fermented drinks such as kefir and kombucha (watch the sugar content).

Get outside / Move your body. Not only can getting some sun help to naturally boost your vitamin D levels which supports the immune system, but physical activity may help to flush bacteria out of the lungs and airways thereby reducing your chances of getting sick. Moderate exercise also causes more activity and circulation in antibodies and white blood cells which may allow them to detect illnesses earlier. Some anecdotal evidence shows that the brief rise in body temperature during and after exercise may prevent bacteria from growing or may help fight infection better (similar to how a fever works). Mild to moderate exercise or activity such as walking, yoga and light movement may be good for you when you are sick, but listen to your body and do not overdo it. Too much exercise and too extreme could actually cause more harm than good and can lower your immune defenses.

Minimize stress. Stress can create physiological stress in our bodies, lowering our immune defenses and making us more vulnerable to illness. Stress is known to lower our white blood cell’s ability to kill germs which may also inhibit your recovery. When you are feeling under the weather, aim to get plenty of sleep and try to take some time away from work and other daily stressors. Meditation, breath work, yoga taking a hot bath or a short walk may help to reduce stress and allow your body to heal faster. This is the time to catch up on your reading or podcast list or to veg out with your favorite Netflix show. I know that this is easier said than done, especially if you have a demanding job or are a parent, but your ability to rest will directly correlate to how quickly you are feeling better and back on your feet.

Get sufficient sleep. Sleep restores and heals the body and helps to keep our immune system strong. There are many studies that show that insufficient sleep weakens our immune response and makes us more susceptible to viruses and illness. Aim for seven to eight hours a night whenever possible.  

Sources/Resources:

• https://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/

• https://www.enviromedica.com/probiotics-immune-system

• http://ajcn.nutrition.org/content/26/11/1180.abstract

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5768894/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5768894/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

• Nourishing Traditions by Sally Fallon

• https://us.foursigmatic.com/blogs/articles

• https://www.ncbi.nlm.nih.gov/pubmed/17895634?&utm_medium=361

• https://draxe.com/reishi-mushroom/

• https://draxe.com/food-category/turkey-tail-mushroom/

• https://draxe.com/cordyceps/

• https://draxe.com/lions-mane-mushroom/

My Top 10 Strategies for Seasonal Affective Disorder

I never noticed if I felt differently throughout the seasons until we moved to Portland, OR. It was our second or third winter here when I began to recognize some patterns. My mental and physical health seemed to decline starting in mid to late November and lasted until at least the beginning of March. I would feel tired ALL THE TIME. I diagnosed myself with chronic fatigue. It was challenging to get out of bed and I wanted to nap all day. I craved carbohydrates and am guessing my body wanted the sugar to give me a boost of energy. I am usually an outgoing and extroverted person and I love social time with family and friends, but this time of year I would just want to hibernate. Staying in seemed so much easier and I didn’t have the energy to leave the house anyway, especially in the evenings.

It was only this year that I discovered with the help of my doctor that I likely have a mild to moderate case of SAD or seasonal affective disorder. It is very common and affects more people than you might think. You may even have the symptoms too and not even know that what you are feeling has a name. SAD is a type of depression that comes about with changes in the seasons. It generally begins in the fall and can last through the winter months. There are many symptoms and they can include: feeling depressed, wanting to hibernate, low energy, problems sleeping, changes in appetite and weight, carbohydrate cravings, feeling sluggish, increased anxiety. If you suspect you have it, I encourage you to work with your mental health practitioner or doctor.

That being said, I wanted to share some of the tips and tricks that have helped me to feel better during the time when SAD is the worst for me. I often start these practices in the early fall to try to get ahead of the symptoms that I start to feel as the days get shorter and the weather not as nice.

1.  I allow myself to sleep in or at least wake up later. This often means I forgo my usual morning workout until later today, allowing myself for a slower morning and less risk of not getting up when I absolutely need to.  In the winter months, the sun is not coming up until well after I get up during the week so the closer I can get up to sunrise, the better.

2. I get outside on a walk as soon as possible upon waking.  I am for a walk within 30-60 minutes of getting out of bed. My goal is to get the daylight (even on the days when there is no sun, which is often in the Pacific Northwest!) into my eyeballs. This is fairly easy for me since I am usually out to walk my dog or walk my daughter to school, but even on the days when my day is not so structured, I try to make this happen. This makes a huge difference in how I feel.

3. I aim to eat foods that are rich in Vitamin D and high in tryptophan which can support serotonin production (the neurotransmitter our bodies tend to be deficient in during this time of year). I eat lots of fatty fish like salmon and sardines along with eggs, spinach, nuts and seeds, and fruits like pineapple.

4. I also make sure to eat fermented foods and take probiotics, consume plenty of bone broth and/or collagen and fiber to nourish my gut. It is estimated that 90% of the body’s serotonin is made in the digestive track.

5. I try for moderate to vigorous exercise 3-4 days a week (HIIT, strength training, jogging), plus movement like walking every day and some yoga mixed in. Most of the year I do this in the morning, but I move my exercise to later in the day during the winter months because I find that my energy levels are better and I am more motivated.

6. I get outside every single day. I take my morning walk and try to get another activity in mid-day too, especially if the sun is out!

7. I practice hydrotherapy. It is tough to start this habit but I worked up to finishing my shower on the cold setting for about three minutes. There is some decent evidence that cold hydrotherapy can benefit people with both anxiety and depression and anecdotally I find that it energizes me and makes me feel good!

8. I supplement with Vitamin C, a B complex vitamin (for Folate, B6 and B12) along with zinc and magnesium. These vitamins are co-factors for neurotransmitter production. If we work together I can help you determine what supplements might work best for you.

9. I budget funds for a winter vacation or two (even something short!) somewhere warm and sunny like Southern California, Mexico or Hawaii.  I know this isn’t accessible for everyone, but even driving to the mountains to be in the snow (if you live somewhere rainy like the PNW) or heading to the desert where at least you will see some sun can be helpful as well.

10. I give myself grace this time of year. Since I naturally want to slow down, I allow it to happen. I rest more, take more time for self-care and don’t beat myself up when I can’t seem to do it all. I remind myself that I can resume my regularly scheduled life when I feel up to it.

I hope you find these tips helpful. Let me know if you try them out and how they work for you!

Sources and additional resources:

• https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml

• https://paleoleap.com/paleo-seasonal-affective-disorder/

• https://www.healthline.com/health/food-tips-help-ease-winter-blues

• https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

• https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut-46495

• https://www.psychologytoday.com/us/blog/inner-source/201407/cold-splash-hydrotherapy-depression-and-anxiety

You Don't Have to Live With Heartburn or Acid Reflux

I recently wrote a blog post How to Naturally Support Digestive Function where I discussed natural ways to help support the start of your digestive process and your body’s stomach acid production. For some people, these strategies can be very helpful, but for those suffering from heartburn and/or acid reflux, we usually need to take a few steps back. Most people think that heartburn and acid reflux are “normal”.  While these symptoms and conditions are typical, they are actually NOT normal and a functional nutritional therapist (like me!) can help you to heal your digestive tract and determine the proper supplementation to improve your hydrochloric acid production, overall gut health, and ensure that your symptoms resolve for good. 

Let’s start from the beginning. Stomach acid (also known as hydrochloric acid or HCL) is a necessary part of the digestive process and not only allows us to digest our food properly, it is our body’s first line of defense against all kinds of pathogens.

There are many reasons why our bodies don’t produce the amount of stomach acid needed for optimal digestion. Age is definitely a factor, but other factors include alcohol consumption, a diet high in processed foods, nutritional deficiencies, and more. When stomach acid production is too low, the pyloric sphincter – the valve that releases the broken-down food from the stomach into the small intestine – doesn’t want to open. This leads to food sitting in the stomach for much longer than intended and if it sits too long, the stomach eventually sends the food back up the way it came, forcing its contents back up. Ironically, because the food has been sitting in stomach acid, it burns when it comes back up the esophagus.

In simple terms, heartburn is caused by too little stomach acid. This may be shocking to some as conventional wisdom has taught us that it is too much stomach acid that causes these symptoms. If you are taking acid blockers or proton pump inhibitors (PPI), you likely know that these medications lower the acidity in the stomach, so when the food starts to come back up, you don’t get the burning sensation. This doesn’t fix the problem or even the root cause of why it is happening, the acid blocker simply masks the symptoms of a bigger issue. The way to eliminate heartburn is to actually increase the amount of stomach acid produced by the stomach. This may seem radical, but it is true!

Whether or not you are taking a PPI to quell your symptoms, it is important to work with a practitioner to eliminate your heartburn or reflux before it becomes a bigger issue because. Low stomach acid is linked to many other problems and symptoms including nutritional deficiencies, food sensitivities, stomach pain, gas, bloating, constipation or diarrhea, parasites, or dysbiosis of the gut farther down the line. When stomach acid is too low, the body won’t be able to digest and utilize the nutrients in your food to its maximum ability – which leads to those nutritional deficiencies, overgrowth of harmful bacteria and inflammation, and “leaky gut” or intestinal permeability. Healing your gut and enabling your body to produce the stomach acid that it needs can truly improve your health.

Unfortunately, it isn’t as simple as just stopping the PPIs or taking HCL. You first need to heal your upper gastrointestinal tract with gut-healing nutrients and dietary changes, slowly wean off of the PPIs and then slowly bring back up your HCL in a safe manner with specific nutrients and supplements. Whether you are on a PPI and are looking to get off of it or are experiencing these symptoms regularly and want to get your digestion back on track I can help! Feel free to set up a FREE discovery call with me here.

If you are struggling with these symptoms, but are not currently on a PPI, here are three strategies to begin the healing process. Keep in mind, it still might be worthwhile to seek out help from a skilled practitioner.

1. Practice mindful eating. This includes eating in a calm, relaxed state. You’ll want to sit down, take some deep breaths before eating, chew your food well and slow WAY down.

2. Reduce the inflammation in your esophagus with healing foods and teas like slippery elm or Traditional Medicinals Throat Coat, bone broth, and pure aloe vera juice.

3. Track your food intake and reduce your triggers for some time to give your body a chance to heal. They may include spicy foods, acidic foods, refined sugars, chocolate, coffee, and alcohol.

Sources:

• Why Stomach Acid Is Good For You by Jonathan Wright

• Nutritional Therapy Association FNTP curriculum

How to Naturally Support Digestive Function

A lot of factors influence the amount of stomach acid and digestive enzymes our bodies produce. As we grow older, our bodies naturally produce less stomach acid and digestive enzymes, but this is also a function of our diet and lifestyles as well. Digestion can become impaired due to a number of different issues including stress, excess sugar and alcohol consumption, nutritional deficiencies, or allergies and food sensitivities.

HCl is a critically important part of digestion. It is a gastric secretion originated in the stomach that enables the body to break down proteins (into amino acids to be used for neurotransmitters), activate important enzymes and hormones, and acts as the first line of defense against pathogens, parasites, and bacterial overgrowth in the gut. Given that HCl is such a critical part of the process at such an early stage, not having enough can really wreak havoc on the entire digestive chain.

You might be surprised to know that symptoms of low stomach acid include heartburn, indigestion and bloating. Conventional wisdom has led us to believe that these symptoms are caused by too much stomach acid and doctors commonly provide us with prescriptions for antacids, H-2 receptor blockers, and proton pump inhibitors all of which are designed to reduce or block stomach acid. Most of the time, people with these symptoms actually have low stomach acid, and not high. These drugs end up masking the problem instead of actually trying to help it and often make the problem even worse.

Other symptoms of low stomach acid and other digestive aids may include a desire to eat when not hungry, a sense of fullness after meals, flatulence, constipation and diarrhea. Our body also produces bile to break down fat, which originates in the gallbladder and other digestive enzymes which are produced by the pancreas. So how do we best support our bodies to allow them to naturally improve your body’s ability to get this digestive fire going? 

Here are my suggestions to naturally and easily stimulate your digestive juices and get the process working like it is supposed to without adding another supplement to your diet.

Prep your body for digestion. This will stimulate the production of gastric juices and send signals to your digestive tract to know that food will soon be coming down the hatch. Here are some good options:

1. Drink warm water with lemon. Half a cup of warm or room temperature water with a squeeze or two of lemon should do it.

2. Drink apple cider vinegar. Take one to two teaspoons diluted in about a half cup of room temperature water. The key here is, raw, unpasteurized apple cider vinegar (preferably organic). 

3.  Take bitters before meals. Bitter flavors stimulate the digestive flow, increasing the production of saliva and salivary amylase and triggering stomach acid and other digestive juices. Take about ¼ teaspoon of bitters before your meal (or suggested serving size) straight or diluted in a half cup of water. Make sure to use real bitters (my favorite is Urban Moonshine) that are made from organic ingredients and don’t contain fillers or additives. These days I keep the travel-sized bitters in my bag and use it on the go. Instead of the dropper, it is in a convenient spray able bottle. I use my larger bottle to refill the travel bottle when it runs low

Breath. If you are stressed out, you will not properly digest your food. Aim to always sit down to eat, with minimal distractions. Try taking 5 deep belly breaths before you eat can help to switch your body from a sympathetic “fight or flight” mode to a parasympathetic “rest and digest” mode.

Chew, chew, chew. Digestion is a very demanding task for the body and actually requires a great deal of energy. Saliva contains digestive enzymes, so the longer you chew, the more time these enzymes have to break down your food, making digestion easier on your stomach and small intestine. Shoot for about 30-40 chews per bite. This may seem like a lot, but your food should be liquid before it goes down to the small intestine.

Put that fork down. Between bites that is. This will encourage you to slow down and keep calm. It also makes for more mindful eating where you will be able to taste your food better, enjoy the process and also check in with your hunger cues to avoid over-eating.

Keep water drinking to a minimum. Drinking too much water or other beverages with your mail can dilute your stomach acid and other gastric juices. Aim to take small sips and aim to drink more water away from mealtime.

These strategies are great for supporting your digestion and will allow the process to function in the way that it is meant to. Try these out for a few weeks and let me know how it goes! Many of my clients notice big changes in their digestion by incorporating these habits. You might see less bloating and gas and better (and more consistent!) bowel movements.

If you’ve tried these strategies, but continue to struggle with digestive symptoms, let’s do a deeper dive into the root cause of your discomfort. Schedule a session with me and let’s get started!

Sources:

https://www.mayoclinic.org/diseases-conditions/gerd/diagnosis-treatment/drc-20361959

https://nutritionreview.org/2018/11/gastric-balance-heartburn-caused-excess-acid/

Why Stomach Acid Is Good For You by Jonathan V. Wright

Nutritional Therapy Association FNTP Curriculum