How To Protect Your Health Against Air Pollution

Air pollution is detrimental to the health of millions per year, nearly 2 million lives are lost each year as a result of poor air pollution.

Fine particulate matter (also known as PM-2.5) is an air pollutant so tiny, they can only be seen with a microscope. PM-2.5 refers to atmospheric particulate matter that has a diameter of less than 2.5 micrometers, which is about 3% the diameter of human hair. These fine particles come from various sources including power plants, motor vehicles, airplanes, residential wood burning, volcanic eruptions, dust storms and forest fires.

PM-2.5:

When PM-2.5 is at high levels, these particles reduce visibility and cause the air to appear hazy, becoming a huge concern for people’s health. 

Because these particles are so small, they are able to bypass the nose and throat and penetrate deep into the lungs and in some cases, the circulatory system. Exposure to high levels of PM-2.5 is correlated with short term health effects such as eye, nose, throat and lung irritation, coughing, sneezing and shortness of breath. Long term health effects include hypertension, reduced lung function, pulmonary fibrosis, arrhythmia, damage to cell membrane integrity and genetic material, heart failure and stroke - to name a few.

PM-2.5 is measured alongside the Air Quality Index. When AQI is between 0-50, PM-2.5 is at little to no risk. You can check the index of your area by visiting www.airnow.gov, Purple Air and apps such as AirNow, US Air Quality Index and Air Visual.

Fires that burn in states including California usually show PM-2.5 readings as high as 500 and more. While this bears weight on the issue of climate change and reform, we must prioritize our health so that we can continue to use our voices to implement change.

Fortunately, there are a number of things you can do both nutritionally and in your homes, to limit the effects of air pollution on your health.

1. Stay well hydrated to support the lungs and liver in filtering out any air pollution

2. Limit outdoor activities (especially when measurements are nearing 100) until the air quality improves well below 50

3. When indoors, keep the windows closed. Closed windows reduce pollutants by 50% 

4. Invest in an air purifier, as they can reduce particulates by 90%. If you have air filters in your home, be sure that they are HEPA (High Efficiency Particulate Matter) approved

5. Get rid of air fresheners and commercial candles. Instead diffuse natural oils such as tea tree oil, which helps to purify the air naturally and burn beeswax candles, which help to neutralize pollutants in the air

6. Clean your nose out and gargle with clean water

7. Buy some PM-2.5 mask filters. They fit inside most masks and help filter out harmful smoke and chemical particles

If your air quality is poor, increase your intake of antioxidants that help to protect your cells against free radicals, such as those from tobacco smoke or radiation. 

1. Berries of all kinds

2. Herbs and spices of any kind, especially ginger, peppermint, saffron, clove, rosemary, thyme and turmeric

3. Beverages rich in polyphenols such as organic coffee and green tea

4. Dark chocolate, the more bitter the better, think 70% and higher

5. Foods rich in vitamin E such as wild caught fatty fish, avocado, nuts, seeds and olive oil

6. Foods rich in vitamin A such as dark leafy greens, carrots, squash and sweet potato

7. Foods rich in vitamin C such as citrus, bell peppers and tomatoes

8. Bitter foods that support natural detox such as broccoli sprouts, arugula, turnip, radishes, collard greens and brussel sprouts

Our hearts go out to those affected by fires.

"Weird" Period Symptoms Explained

Is it me, or is it my period? And is it, “normal?”

Period symptoms can be so strange and weird and have you wondering, is this normal?

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I have curly hair. When I'm on my period one of the weirdest symptoms that I experience is frizzy, lifeless hair. I also tend to shed more hair when I'm bleeding, than any other time.

Some symptoms experienced by my clients and some of my close friends include:

Clotting, heavy painful breasts, smelly gas, clumsiness, back and hip pain, trouble speaking clearly, dizziness and lightheadedness, bloating, psychosis, sensitive and/or bleeding gums and difficulty making decisions. 

So, are these common? And what can be done for each of them?

HAIR CHANGES

Does your hair tend to look or feel a little different during your period? Maybe it’s frizzy, flat and lifeless, more oily, more dry, or perhaps you notice more hair shedding.

Are hair changes common? Yes.

Let’s start with the most worrisome of them all, hair shedding. During menstruation, there is a sudden drop in estrogen that can cause the hair to enter its natural shedding phase quicker than usual. This causes telogen effluvium, a temporary type of hair loss that happens during your period.

If your hair tends to be more oily, that’s due to progesterone. The week before your period, progesterone levels begin to soar and this hormone triggers sebum production - which is present on your skin, including your scalp. When you begin bleeding, progesterone levels dip and testosterone levels are now at their highest in your cycle. Higher levels of testosterone can also trigger sebum production, which is why some people experience oilier skin and scalp during their period.

Solutions: If your hair is more oily, avoid using moisturizing hair masks or oils to prevent excess buildup. If your hair is more dry, do the exact opposite. If you’re losing more hair than usual, avoid wearing your hair in tight ponytails or buns and definitely avoid sleeping on wet hair. Not to worry, your hormones will level themselves out in time and your hair pattern will return to what is your norm.

CLOTTING

Are you noticing more clots produced when you’re bleeding? Perhaps they’re small clots or large clots. Maybe you don’t even notice that you’re passing them, or maybe you can feel them.

Are clots common? Depends.

The reason for clotting is due to the thickness of the uterine lining, which is what we shed when we are bleeding during our periods. Some people’s uterine lining is thicker than others, which might cause clots to form. The formation of clots is a result of estrogen and progesterone levels. Those that experience high levels of estrogen and low levels of progesterone will commonly notice more clot formation. In tandem, their bleeding might be heavier as well.

Solutions: To reduce high levels of estrogen, focus on eating more raw carrots a week before your period. Raw carrots have been shown to help reduce estrogen because of a unique fiber that binds to endotoxins and excess estrogen. Red raspberry leaf tea also helps to strengthen the uterus and help lessen heavy bleeding both during menstruation and after birth.

*If your clots are larger than a quarter and painful to pass, please speak to your OBGYN or Doctor right away to rule out any serious issues*

CLUMSINESS

Tripping over nothing more frequently? Not able to hold your balance? Very annoying, but it’s not unusual!

Is clumsiness common? Yes.

Once again, estrogen comes into play. When you have higher levels of estrogen, it causes your liver to create hormones that impact the kidneys and create fluid retention in both your body and brain. This excess fluid makes it more challenging to keep your balance during your period. In fact, your inner ear (which controls your balance) can undergo some changes while on your period. This makes it more difficult to keep your balance.

Solutions: If you notice that you’re generally clumsier or imbalanced during your period, avoid any activities that would challenge your balance or field of vision. Chew gum if you’re walking on any unsteady surface, the act of clenching and unclenching the jaw muscles activates the body’s system for maintaining balance. When you’re getting up from a sitting or lying position, do it slowly.

SENSITIVE AND/OR BLEEDING GUMS

Do you notice that your gums are more sensitive when flossing or brushing? Perhaps they even bleed a little? This is called menstrual gingivitis.

Are sensitive gums common? Yes.

If you notice more sensitive gums in the days leading up to your period and then suddenly goes away when your period begins, it could be something called menstruation gingivitis. As both estrogen and progesterone levels rise, they also dilate blood vessels and increase blood flow throughout your body. In some cases, this impacts the gums and they might become more swollen to the point that they begin to bleed when you floss or brush your teeth. Some tend to be more anemic during their period, especially if they have heavier flows. This can make gums bleed more heavily as well.

Solutions: Stay on top of your dental care hygiene and visit your dentist regularly for cleanings and check ups. At home this means regular flossing, brushing your teeth, using a tongue scraper to reduce bacteria buildup and mouth rinses. Stay on top of visiting your dentist for cleanings to rule out any manifestation of cavities or infections. Drink plenty of water and iron rich foods to avoid anemia or low iron levels.

TROUBLE MAKING DECISIONS

Low serotonin due to ovulation mid-cycle can affect your concentration. In fact, in the days leading up to your period, many say they experience concentration, have trouble remembering things and even struggle to make decisions. In other words, this is called brain fog.

Is this common? Yes.

During menstruation, the brain may favor one memory system over another - all due to hormone fluctuations. In fact, research has shown that for women who were ovulating, they were able to perform better on verbal memory tasks; while women in pre-mensturation (or luteal) tended to be best at solving spatial navigation tasks. Depending on where you’re at in your cycle, will determine what kind of tasks you’ll likely perform best in and which ones might need to wait for a later date.

Solutions: As with any other time of your cycle, eat nutrient dense foods such as fruits, vegetables and learn meats. Try to limit your consumption of highly processed and/or sweet and salty foods and avoid too much caffeine and alcohol. The two most important areas to focus on are sleep and stress management. Do not skimp on sleep, as that’ll set the tone for how you feel the entire next day. Find methods that help you destress, whether it’s a walk, cooking, journaling, gardening - and do it when you feel stress begin to build up. Lastly, be sure that you’re not deficient in any vital nutrients such as iron or vitamin D.

Another way is to think about cycle synching your tasks/to-do’s:

During menstrual phase (active bleeding): You're best able to discern situations because your two brain hemispheres have great communication during this phase

During follicular phase (after period): You're likely more creative and open to new things during this time

For more information on cycle synching, check out my cycle synching guide below

PAINFUL AND HEAVY BREASTS

Well, we have estrogen to thank for this one. You’ve likely heard of the term “estrogen dominance,” meaning when there is a higher concentration of estrogen in your body than what is considered normal. When this happens, it can lead to symptoms such as fibroids in the breast tissue, heavy bleeding and yes, painful tender and heavy breasts.

Is this common? Generally, yes.

Solutions: This solution lives in your kitchen, making it accessible for many. Excess estrogen is flushed out of the body with an intake of leafy greens and vegetables, especially raw carrots. Raw carrots in particular have a particular fiber that helps to bind excess estrogen in the body and eliminate toxins. Red raspberry leaf tea has also been seen to be helpful, and it tastes delicious.

SMELLY GAS

This one is uncomfortable and yet has the simplest explanation. Our GI tract undergoes changes during our periods, and this can also change the fragrance of our well, farts.

Is this common? Yes.

Estrogen and progesterone when high can cause extra gas, constipation and sometimes diarrhea. And when you’re dealt with constipation, it can usually lead to gas and pressure buildup. These hormones also cause the uterus the release prostaglandins (fatty acids) that impact your gut by stimulating the uterus to contract so it can shed the lining. But this also means that these muscle contractions can end up in other places, like your bowels and cause more gas.

Solutions: Be mindful of foods that can cause gas such as dairy and even high fiber foods like cabbage, broccoli and brussels sprouts. If you cannot be without them, go moderate on the ice cream and cook the raw vegetables. And with that, eat these foods slowly - you’re not in a race to finish your meal. Move your body to help keep your bowels moving and prevent constipation. And of course, drink A LOT of water.

LOWER BACK AND HIP PAIN

It’s usually normal to have low back pain and even outer hip pain during your period, but that doesn’t mean it’s not annoying or limiting. The culprit here are, prostaglandins.

Is this common? Yes, but…

As we’ve just gone over, prostaglandins are what contract our uterus and also regulate contraction and relaxation of the muscles. These contractions however don’t have a single designated point - which means that they can also lead themselves into the back and outer hips. So if your back or pelvis are achy just before and/or during your period, it’s because of these hormone inducing contractions.

When this is not normal, is when the pain is so severe that you’re debilitated and unable to perform simple tasks comfortably such as walking. If the pain is constant throughout your menstrual cycle or severe, please contact your doctor and better yet, visit a physical therapist to help get you on exercises that can strengthen the pairing muscles to reduce the pain.

Solutions: One of the most important pieces of advice I provide my clients is to be very aware of how much physical stress they are putting on their bodies in the days leading up to their period. This means begin to scale back on heavy weightlifting and avoid lifting or carrying heavy objects. If you’re already experiencing the pain, topical products such as calendula, arnica and magnesium can provide relief. Explore the option of acupressure or acupuncture if the pain is more serious and even physical therapy to strengthen the supporting muscles such as the core and glutes.

DECREASED PAIN THRESHOLD

Generally when estrogen levels are low, pain threshold is the lowest.

Is this common? Yes.

Solutions: If you need to schedule something like a vaccine, cosmetic procedure or anything else that might be a tad uncomfortable, schedule it outside of your period and ideally at mid-cycle when your estrogen levels are higher and your pain threshold is also higher.

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Periods are wildly fascinating and incredibly strange. If your periods are giving you more discomfort than contentment, consider something like cycle synching or even working one-on-one with me to narrow down what could be contributing to the discomfort you’re experiencing.

I hope that this made you feel a little less alone and provided you with tangible steps and resources to bring more ease and peace to your cycles.

Have a “weird” period symptom? Share yours in the comment section below and things that help you with them!

Health and Nurture Tips for Winter

Winter is for deep rest and hibernation.

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This is the season of deeper sleep, less time spent outdoors, choosing to be more introverted and snuggle into our cocoons. We’re gaining an hour of sleep, mornings are darker, the sun sets earlier. If you’re feeling more inclined to rest and do “nothing” during these months, that’s your natural instinct speaking its truth.

Below are ways to support yourself during the winter season:

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Sleep earlier and don’t feel guilty for staying in bed a little longer

The sun begins to set for most between 4-5pm, and because of this it’s common to begin feeling sleepy around 7-8pm. If you feel the desire to sleep earlier than usual, honor it. And because the early morning 6-7am tends to be dark, it’s also absolutely okay to stay in bed a little longer and take up that snooze a few more times. Remember humans are mammals, we need to hibernate too.

Sleep on your left side

Because our digestion tends to slow down in the winter months, finding ways to support your gut is vital. Sleeping on the left actually helps to aid in digestion. If you’re not used to sleeping on your side but want these added benefits, giving yourself a tummy massage is another method I love. Start at your right hip and move upward towards your right breast, to your left towards your heart, down to your left hip and then back over to your right. Move in a circular motion and I suggest applying oil to help glide your hands and fingers as you apply light pressure.

Practice more meditation, take up journaling and take up reflection work

Because of the stillness and slowness of the winter months, this is the perfect time to take up more still meditative practices, journaling and even some more reading. Our nervous system craves parasympathetic (rest and digest) even more during the winter than any other month. Honor that by utilizing these slower practices and maybe even invite some close friends over for a journaling and reflection practice, it’s always comforting to have others to share thoughts with.

Practice gentle stretching throughout the day to encourage lymphatic movement and muscle flexibility

You’re likely not in the mood for high endurance vigorous exercise these months, and that’s okay! Take up more low impact exercises such as yoga (yoga nidra, yin yoga, hatha yoga), Pilates, walks in nature, mobility work and a lot of stretching. I can almost guarantee that most of us are spending more time either sitting in a chair or laying in bed, so practice some more gentle stretching throughout the day to keep the lymphatic system moving and your muscles and joints lubricated and flexible.

Enjoy your largest meal mid-day and sip on warm beverages throughout the day

Our digestive systems tends to be slower during the colder months, because of the weather and because we are not moving our bodies as frequently as we would be in the summer. This is why it’s important not to eat heavy large meals throughout the day, as this will cause stagnation, constipation, bloating and general discomfort. Eat your largest most filling meal mid-day, to give your body ample time to digest and sip on warm beverages such as hot water with lemon and herbal teas, to not only keep your body warm, but to help digest your foods throughout the day.

Focus on warming foods and spices such as stews, soups, cooked vegetables, lean warm proteins and spices such as cinnamon, cardamom, turmeric, saffron, ginger, nutmeg, cloves, black pepper and cayenne pepper.

Pamper your physical self with warm body oil massages

If you’re not able to receive regular massage from a licensed professional, your hands can also do the job. Warm up some oil and massage it into your skin. A study from Cedars Sinai showed that massages assist lymphocytes (which boost white blood cells) and decrease cortisol. If you have any leftover oil, massage it into your scalp as well.

My favorite blend: avocado oil with rosemary. Avocado is very hydrating and nourishing for the skin and scalp and rosemary helps with hair growth

Utilize more candlelight

With limited light exposure during these months, due to darker early mornings and earlier sunsets, we need to be mindful not to jar our circadian rhythm with artificial light. Towards the end of the night, as you’re winding down and getting ready to sleep, begin to use more candlelight, salt lamps and red light bulbs. This will help to lower cortisol production and increase melatonin, so you can get the best sleep.

Keep your body warm, especially your feet and torso

Our feet especially, reflect our bodies blueprint. In TCM (Traditional Chinese Medicine) our feet has acupressure and meridian points to various organs throughout our body. This is why keeping our feet warm with socks is so crucial during the winter months. Warmer feet mean more blood circulation, which will help you sleep better during the winter and regulate your body’s overall temperature. When your body temperature dips too low, it can also suppress your immune system. The same goes for keeping the torso warm - ladies especially! Our reproductive organs, digestive system and kidneys all reside in the lower extremity of our torso, which is reason enough to keep this area of our bodies warm. This will also help to reduce PMS symptoms such as cramps and low back pain, for menstruating humans.

Say no more

Because everyone tends to be slowing down with work or school during the earlier part of the season, there is a desire to spend more time with loved ones. The invites might be overwhelming, so if you don’t feel a firm yes, then say maybe or say no. Respect first what you’re craving and if it is time with others, then lean into that. But if you’re truly wanting more alone time, say no. I tend to tell others “I’m resting for the spring!”

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Book your free call here

Traveling with Autoimmunity or Chronic Illness

One of the most comforting things to someone with autoimmunity or chronic illness, is routine and ease. 

Your usual grocery store.

Your bed.

Your car with air conditioning that gets you from point A to point B.

Your non-toxic products - beauty, feminine care, household items.

Your vitamins and supplements. 

Your morning and bedtime routine.

While to someone without chronic illness this might seem very structured and rigid, to someone with chronic illness, these are the very things that help support a healing lifestyle. 

So now the question bears, well what happens when I decide to travel outside of my home? What happens when I don’t have easy access to all the usual things that make my days feel a little easier? What do I do to make my travels both comfortable and also, let loose and have some fun?

Here are my tips on the best way to travel, when you have autoimmunity or chronic illness:

MEDICAL ATTENTION

Pack your medication and vitamins, plus a little extra too

If you take prescribed medication, be sure to pack enough of it for the duration of your trip and an extra 2 weeks supply, just in case. In case your flight is delayed by a day or so, in case you at any point need to increase your medication (per your doctor’s order) or in case you decide to extend your trip a little longer

Same goes for vitamins and supplements. Pack what you need, plus an extra 2 weeks supply. I recommend packing them in ziplock bags and labeling them accordingly, they’ll pack much easier and won’t take up as much room as packing the full bottles. Take photos of the bottles themselves and keep on your phone, in case you get questioned by TSA on the contents. It’s very unlikely that this will happen - take it from someone who packed 3 months worth of vitamins and traveled to 6 countries without once getting stopped.

As with personalized medication, also pack other medication, antibiotics and first aid

In the rare case that you get sick or have an allergic reaction, it’s best to have medication on hand that you are already used to having if you’re at home. You can ask your healthcare provider to write you a prescription and grab it from your local pharmacy before you leave for your trip. Some that I recommend for international trips include:

• Medication for travelers’ diarrhea

• A basic antibiotic for any viruses or infections

• Neosporin or any other bacterial ointment you’re used to using

• Allergy medication such as Benadryl

• Ibuprofen

• Cold medication such as Tylenol Cold or Nyquil/Dayquil

Save to your contacts and notes app, the numbers and addresses of any emergency medical services

This includes the local urgent care, hospital and emergency number for 911.

MAKE YOUR TRAVEL EASIER BY LEARNING YOUR DESTINATION BEFOREHAND

If you have dietary restrictions (gluten, dairy, nuts, vegan/vegetarian) map out restaurants ahead of time

When I am making a reservation for a hotel or airbnb, in tandem, I check to see what restaurants or cafes are near my place of stay. Keep a list of these places in your notes and even consider starring their location on your maps app, for quick and easy reference.

Learn the country’s food labeling

If you’re traveling outside of your home country, I can almost guarantee that the food labeling will greatly differ compared to what you might see at your own grocery store.

An example of this is the term “bio” or “biologica” used in EU countries, which is the equivalent of “organic.” Also you won’t see the term “non-GMO” on labels in EU countries like you do in the states, because GMOs are banned in EU countries. 

HYGIENE

Bring any feminine items you think you’ll need during your trip

International countries for example (those outside of the USA) may not have your favorite non-toxic feminine hygiene brand. In fact, many countries in Europe don’t even sell tampons, as it’s not common to use. So pack what you think you’ll need. 

I also recommend packing feminine wipes for use during the day. Generally I wouldn’t recommend using these wipes, however when you’re out using public restrooms, it’s just a little extra comforting to have them on hand for when you need to wipe thoroughly. They’ll leave you feeling a little cleaner. I cannot tell you how many times I have used a public restroom to find that they didn’t even have toilet paper! So glad I had the wipes in my bag to use for moments like that

THROUGHOUT THE DAY

Stay hydrated, wisely

If you are going to be visiting a destination where the weather is warm, drink plenty of water and be mindful of replenishing with electrolytes. The easiest way to do this is to carry a salt pack with you and sprinkle just 1 pinch of sea salt into 1 serving of water. Sea salt is an easy way to replenish the minerals that are otherwise lost through sweat.

Mineral deficiency is one of the most common and under looked symptoms of chronic illness.

As far as water, be mindful of tap

Check the destination you’re heading to and be sure that tap water is safe to drink. IF you are working through some gut healing protocol and are otherwise not used to drinking tap water, I’d then say stick to bottled water only.

Think about investing in a collapsible water bottle (ideally not plastic) so you’re always reminded to keep water on hand.

Try to do one meal at your rental/accommodation

Doing this helps you feel a little more control over what you’re eating and you’re given the chance to nourish your body with foods that you’re otherwise used to. The easiest meal in my opinion, is breakfast. Even if you don’t have a full kitchen in your accommodation, you can keep small breakfast items in your hotel room fridge. The simplest nutrient dense breakfast meal? Yogurt with fresh fruit and nuts/seeds. I love to have fresh fruit that I can easily wash in the sink like berries and bananas are also easy to eat anywhere anytime. Yogurt packs fit easily inside any fridge and nuts/seeds keep well to top of your yogurt. 

But do let yourself indulge, just don’t overdo it

You’re on vacation, let yourself enjoy the foods around you! Just be mindful not to overdo it.

An example of this, is gluten (except for those with Celiac Disease). When I am traveling in Europe for example, I do allow myself to enjoy gluten. What I don’t do, is eat it at every single meal for every single day of my trip. I will usually plan out *when* I want to indulge on the gluten (ie: which meal/type of food that day) and then try to stick to non-gluten containing meals the rest of the day. If I’m in Rome and I know that I want to have authentic carbonara, I will aim to enjoy that for lunch and for dinner choose something else. 

The point is not to overhaul your body with something you’re not otherwise eating in your usual day to day.

WHILE TRAVELING

Stretch everyday

Don’t skimp on stretching! If you’re visiting somewhere that has you walking thousands of miles a day, overtime this will make your body and muscles very tired - especially if you’re not used to walking that many steps at home. 

One of my favorites to do at the end of each day, is legs up the wall for 10 minutes, followed by some easy twisting stretches to help stretch my short and long muscles and limbs. Here is an easy sequence:

• Legs up the wall

• Hug both knees into chest and make small circles with low back

• Drop knees to one side and twist torso to opposite side

• Circle your knees in both directions

• Happy baby

• Cat cow

• Lay on your belly and do a chest opening on both sides

• Forward fold to down dog, 3-5 rounds

• Neck rolls

Take a break - rest days or hours will do you great

You don’t have to see everything in one day - it might be possible, but it might also come with driving yourself to absolute exhaustion. Take reprieve and give yourself a break from sightseeing and being on your feet, so your energy can replenish (and your feet can take a break!). Whether that means you start your day a little later, take a mid-day siesta (hey, Europeans do this!) or end your day early, don’t feel guilty for choosing rest over play.

On that note too, prioritize sleep and unwinding before going to sleep

In my experience, the mornings can be difficult to have a textbook morning routine. Honestly my routine when traveling looks completely different than when I’m at home - since I’m more accommodating of my travels and seeing/doing as much as I can.

My non-negotiable however, is getting quality sleep and unwinding before I go to sleep. Pick one thing that you normally do at home for your bedtime routine, and try to do that one thing.

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Remember, you’re on vacation!

It’s much easier to enjoy your vacation when you’ve prepared ahead of time for any circumstance you may face. So once you’ve done your preparations, all that’s left is to enjoy your time away

Stay healthy and enjoy your travels!

How to Travel Safely as a Solo Female

The number one piece of advice that I can offer a female looking to travel solo, is to choose the wise thing over the daring.

I believe that these tips apply to all genders and types. However, statistically a solo female traveler draws more attention to a crowd and that is why I have titled this as a guide for solo female travelers.

LUGGAGE PRACTICALITY & SAFETY:

Travel light and practically

You really don’t need to bring a lot of clothing or shoe options with you when traveling. Especially if you plan on traveling to more than one place during a single trip - you’ll likely wear the same articles of clothing repeatedly and you really want to focus on comfort and ease. With that being said, this also applies to the type of luggage you choose to travel with. Make sure that you alone can pick up, transport and carry your luggage with ease. Shop for a luggage that is lightweight in its own framing. Then after you’ve packed your belongings, see how much effort you exert in lifting it up. If you have access to stairs, I would practice going up and down the stairs with your full luggage also - many places abroad don’t have elevators so be prepared to lift and carry often!

Always keep a close eye on your belongings, wherever you go

This includes when you are getting into a taxi or car. The driver will always likely offer to help put your luggage in the trunk of the car. Stand by the trunk and watch the driver stow your luggage away, close the trunk and walk to the driver side of the vehicle BEFORE you get into the car.

BEFORE YOU GO:

Before you leave home, get all of your transportation figured out

Download any apps you think you’ll need for your trip - taxi/car service apps (not every country has Uber or Lyft), train apps so you can check train schedules with ease and airline apps to easily pull up your boarding pass and travel information.

It’s always best to know a few key phrases or words in the language of the country you’re traveling to

Not only is it respectful to the residents of the country, but it will make you feel more comfortable to lightly converse with someone when you’re asking a simple question. The easiest thing to do is write out a list of phrases/words in the notes app of your phone, so you can easily refer to it. Also download Google Translate - this will be your best friend! It’s not 100% accurate, but it’s pretty close and it will help you out a lot. Also be sure to download the offline use of whatever language you’ll need, so you can use the app without being connected to wifi or data 

Download offline maps through Google Maps

You never know if or when you’ll lose cell service while traveling. For example if you’re traveling to Rome in Italy, type in “Rome Italy” in Google Maps and scroll over towards the left and click on download. A box will appear on the screen highlighting the area of Rome and how much of the area you want to download. Click download and now you have access to maps even if your phone is offline. *note: you cannot use live directions when your phone is off or on airplane mode, you’ll only be able to see the directions and then use your sense of map reading skills to guide your way* This also helps save data usage and phone battery.

Invest in a portable charger and have it fully charged daily

There are many options of lightweight compact chargers that easily fit in a small purse. Remember to bring the phone cable with you too! You can buy a short one, so you’re not carrying a 3 foot wire around.

On Google Maps, save your accommodation’s address

This helps you easily access the address so you don’t have to fumble around for it when you need it. Google Maps has a great feature where you can save addresses under “travel plans” or “saved places” which makes it easy to filter through.

IN CASE OF AN EMERGENCY:

Send your entire travel itinerary, including passport information and photo, to your emergency contacts and a few close friends at home

Hopefully no one will need to use this information, but it is always better to have it in the hands of the right people who can help in case you need it. I find that creating a Google Document is best for this, because you can edit it as you go and the updates show up live.

In your notes app, write out any and all emergency numbers

Local hospital, fire department, urgent care, your hotel or Airbnb contact information. Write these numbers on a piece of paper also and keep it in your wallet, in case your phone dies.

Save a photo of your passport in the hidden folder on your phone

In case you lose your passport, it’s always wise to have a photo backup of it on hand.

SAFETY AND SECURITY:

You’re at your destination! A few things to help you enjoy your trip with ease

When you’ve arrived at your place, download the Fing app to check for any hidden cameras

I know this sounds creepy and uncomfortable, but there are some strange people in the world. Fing is awesome - it connects to the home’s wifi and checks if there are any cameras connected to it inside the home. If it detects it, it will show you directly on the app.

After you’ve checked into your place, go check out the neighborhood

This is a great time to start marking landmarks and get yourself familiar with your surroundings. You’ll thank yourself days later when you’re heading home, not sure if you’re going the right way and then seeing that mural and remembering your place was to the left of it. 

If you find yourself lost or in need of directions, always aim to ask someone at a hotel or restaurant/cafe for directions

Hotels especially are a great place to stop over in case you ever need anything during your trip, since their job is to provide service and help. They won’t ever turn down someone who isn’t staying at their hotel!

You’re walking around town and using Google Maps to guide your way

Number one, invest in a pop socket for your phone. It helps you grip onto your phone much easier and firmer, in the event of a pick pocketer. In New York, they call them “Apple Pickers” because these people tend to go for iPhones! I suggest making a peace sign and then sliding the pop socket in between your two fingers. And then hold onto your phone with the other fingers and thumb on the opposite side. Holding onto your phone this way makes it nearly impossible for anyone to grab it off of you - and if you’re clumsy like me, it keeps YOU from dropping it!

Turn the brightness of your screen as far down as you can, so that only you can see it and no passerbyers can see that you’re looking at directions. Or purchase one of these privacy screen covers for your phone. Get a sense of where you’re going and try not to stare down at your phone the entire duration of your travel from one destination to another, so you can walk confidently and with assurance. If you find that you need additional guidance with directions, turn on the live guide and wear one headphone so you can listen to the directions in one ear and your surroundings in the other.

Turn on your location on “Find My Friend” app

This is so your friends and family at home can see where you are at any time of day. Again, just in case!

EASE & COMFORT:

Download Flush Toilet Finder

Have a tendency to urinate often? You’ll love this app. And when in doubt, use a hotel or restaurant’s restroom.

Download the app here

If you suspect you’ll get your period while traveling, bring feminine products with you

Many countries abroad do not offer the vast array of options in feminine products (many don’t even have tampons, if you’re a regular tampon user). Also be aware that your cycle might shift while you travel due to change of environment, food, sleep and travel itself. If this happens to you, don’t worry! Your body will self shift and your cycle will come when it’s ready to. Just keep track of your cervical fluid and basal body temperature using a basal temperature reader like Daysy

Purchase Daysy here

Book group activities so you can meet other travelers!

I love Airbnb experiences to book fun and unique opportunities. You can also do free guided walking tours in almost any city (these are free, but tips are encouraged for the guide at the end of the tour)

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At the end of the day, trust your gut! And remember that solo traveling is so much fun and comes with many perks:

You’re on your own schedule, not someone else’s

You learn how to be in your own company and befriend the feeling of being “alone”

You open the opportunity to meet other people, including other solo travelers

You garner a great appreciation and admiration for other cultures and the world

Enjoy your travels!

5 Fertility Boosting Foods

Fertility is plummeting.

For both men and women, more are facing issues with infertility than ever before. There are various factors that contribute to this decline including testosterone levels decreasing in men, the rise of endometriosis and PCOS in females, strict diets that remove food groups, the rise of insulin sensitivity, increase in autoimmunity and nutrient deficiencies.

I love when I get the chance to work with people who are striving to become parents. It's the most special feeling when  one of my clients, who has been wanting to be a new parent, sends me a message to tell me they're expecting.

I want for those that want to be parents, to experience that kind of joy and overwhelming love.

Here are some of the top fertility boosting foods and their benefits in aiding fertility, for both men and women:

BONE BROTH: packed with collagen and ample protein, bone broth supports nearly every system of the body. Make your own at home using bones from grass fed animals or buy ones from brands such as Kettle Fire and Bonafide Organics

LEAFY GREENS: spinach, arugula, chard, kale, dandelion greens, all help increase circulation, support the liver and gallbladder and are beneficial for bone health because of the volume of vitamin K. Add a bed of greens to your lunch or dinner either raw or lightly steamed

WILD PASTURE RAISED MEATS: while I have had a number of vegetarian clients, I really cannot stress enough the importance of eating quality meat. Meat carries with it various nutrients that are otherwise not found abundantly in other foods, especially B12. And B12 is vital for development of the nervous system - for both mom and baby

HEALTHY FATS: monounsaturated fats found in avocado, olive oil, coconut and grass fed dairy contain anti-inflammatory properties that help improve fertility and promote regular ovulation

GRASS FED ORGANIC RAW MILK: IF you can tolerate it, organic raw milk from cows, sheep or goat is one of the most powerful ancient foods. Raw dairy contains essential enzymes, probiotics, vitamins A D and K2 and all 22 essential minerals

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If you are trying to conceive or on the journey to one day become a parent, and want to explore ways to do so through nutrition, lifestyle routines and diagnostic testing…

Click this link here to schedule a free 20min call

The Importance of the Pelvic Floor

The pelvic floor is made up of muscles and tissues that support the bladder, bowel and additionally the uterus in women. They are the core muscles at the base of our bodies that stretch between the pubic bone (bottom front of the pelvis) and the tailbone (bottom back of the spine). 

“As the floor of your core, the appropriate activation and integration of your pelvic floor muscles is key for optimal core function, continence, and more” says Angela Plaquin, Pelvic Floor Physical Therapist based out of Alberta, Canada.

For this reason, the health of the pelvic floor and the health of the gut microbiome go hand in hand. When the pelvic floor is weak, it can lead to issues including incontinence of the bladder and bowel, prolapse, painful sex or vulva pain for women and GI issues such as constipation. The framing of the pelvic floor also helps to stabilize the bladder, intestines and reproductive organs.

What leads to a weakened pelvic floor?

Physical stress and trauma can lead to a weakened pelvic floor.

Causes include:

- Pregnancy, specifically when supporting the weight of the uterus

- Endometriosis, which causes pelvic floor muscle tension and discomfort

- Vaginal childbirth, as that may overstretch the muscles

- Persistent and chronic coughing

- Straining to poop and chronic constipation

- Prostate cancer in men

The vast majority of pelvic floor issues affect women, as women are the ones bearing children and going through hormonal stages such as menopause. However men have also been shown to have weakened pelvic floors that greatly impact the health of their digestive system and elimination process. This makes the topic of pelvic floor health an important topic for all and an area of our healthcare that deserves adequate therapy and support.

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“The pelvic floor is more than “peeing, pooping, sex and babies.” Often unknown is its very significant role in our protection response, in safety and security” Angela says. “There is a deep connection in our root to the fight, flight, freeze response. Our pelvic floor responds to stress, trauma, sense of self and much more. This is why a healthy pelvic floor requires a regulated nervous system.” 

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One of the best methods to downregulate the nervous system is yoga. Yoga has been shown to help reduce chronic pelvic pain, in women specifically. The benefit of practicing yoga includes its role in aiding relaxation and improving balance.

Poses that help include mountain pose (tadasana), chair pose (utkatasana), warrior 2 (virabhadrasana 2), happy baby (ananda balasana), locust pose (salabhasana), cat cow, wide legged forward fold (prasarita padottanasana), wide legged squat (malasana) and reclining cross shin (supta sukasana). You can incorporate these poses into your daily routine, as a short sequence.

On average, most people have a tight pelvic floor - meaning that the muscles are not relaxed. Just as we work to relax other muscles in our body such as rolling our shoulders back and unclenching our jaw, the pelvic floor wants to also be relaxed and softened. Meditation is an accessible way to relax the body overall, including the framework of our sit bones and the muscles around the pelvis. 

“For any muscle to function optimally, they must be able to both contract and relax.” Angela continues, “Along with awareness and practice of pelvic floor tightening (such as kegel exercises), must also come the awareness and ability to fully relax it (down train).”

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Forms of relaxation such as meditation, breathing exercises, baths and massages, gives your pelvic floor the TLC it needs. “Proper breathing is the most important foundational exercise anyone can do to acquaint and support a well functioning pelvic floor,” Angela says.

Notice the way in which you take in your inhales. Proper breathing means that your inhalations are coming from the bottom of the diaphragm filling the belly, before exhaling the air out completely. In most cases, we are breathing from the top of our chest or sternum, which doesn’t invite the diaphragm to act as the key player, thus robbing the pelvic floor of one of its most important roles in our body. The contraction of the pelvic floor muscles is involved in our breathing pattern and can affect pulmonary function. The combination of our pelvic floor, diaphragm and abdominal muscles help protect our internal organs from the pressure that is experienced when we breath, speak or cough. When these muscles are optimal and thus strengthened, it creates a more supportive environment to experience these normal pressures. 

Since the role of the pelvic floor is correlated to the health of our gut microbiome, nutrition also plays a key role. A key to having a healthy digestion and encouraging consistent bowel movements, is focusing on foods that are full of fiber and varying nutrients. This helps to avoid the difficulties around chronic constipation, which as we’ve learned can lead to a weakened pelvic floor. Incorporate more plants into your diet, whole grains, beans and legumes. When our gut health is happy, our bowel movements are happy. And when our bowel movement is happy, our pelvic floor is happy. In addition to the foods we choose to eat, bring attention to the way in which we eat. Sit at each meal, chew thoroughly and avoid large bites that are hard to swallow and do your best to eat in a relaxed state. Eating with intention invites a sense of calm and supports a sense of safety and security in our bodies

Keeping our pelvic floor healthy is important for many important and necessary aspects of our lives. If you’re struggling with pelvic floor pain or digestive issues, seek out a qualified practitioner such as a Pelvic Floor Specialist Or a Pelvic Floor Physical Therapist to help address your concerns in a holistic and approachable manner.

The Cortisol Wave

Cortisol is one of our bodies hormones that regulates metabolism, blood sugar, blood pressure, hunger cravings, digestion, sleep and wake patterns, physical activity, immune response and response to stress

Normal cortisol levels are highest in the mornings and slowly lessen towards the end of the day

(The green line signifies a normal cortisol wave, with the black dots indicative of when cortisol is checked in a salivary cortisol test)

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When cortisol is not balanced, it can have 3 unique trends:

Chronic Fatigue

Symptoms include mid-day energy drop, drowsiness and poor exercise recovery

Burnout

Symptoms include day-long fatigue, irritability, food cravings, insomnia and exhaustion

Chronic Stress

Symptoms include feeling “tired but wired,” food cravings, insomnia and anxiety

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Where does this mighty hormone come from?

Let’s start with the hypothamalmus.

The hypothalamus is a gland located at base of the brain, near the pituitary gland. It plays a crucial role in functions such as releasing hormones and regulating body temperature.

Next is the pituitary gland.

Small, yet mighty (about the size of a pea) it is found at the base of the brain and otherwise known as the “master gland.” It produces many hormones, directs certain processes and stimulates other glands to produce hormones.

And lastly the adrenal glands.

These are 2 small glands located on top of each kidney. They produce hormones that we cannot live without such as sex hormones and cortisol.

When this feedback loop (HPA Axis) is working optimally, it will readily produce these hormones that we need. It will release a lot of cortisol in the morning and low levels in evenings to allow for sleep. However, when various lifestyle factors come into play that disrupt this loop, then these hormones are not produced in their optimal volume nor capacity.

This is otherwise known as HPA Axis Dysfunction

Sometimes referred to as “adrenal fatigue,” HPA Axis Dysfunction looks like this:

1. When much more cortisol is released

2. Adrenals are no longer responding to the hormone ACTH (a hormone that stimulates the adrenals to produce cortisol)

3. Cortisol keeps getting released, but it’s broken down too quickly because the body is working so hard to keep up. This can lead to one of the following:

• Cortisol remains high all the time

• Cortisol is low in the morning and high at night

4. This communication breakdown causes primary functions like digestion, reproduction, growth, and rest to shut down

Stress to some capacity or degree is needed. However nowadays, we are responding to nearly everything with the same degree of stress as we would to greater events. The way we respond to a car coming toward us should not be the same way we respond to an email from an upset manager.

Here is where chronic stress can negatively impact our health:

• It greatly affects the physiology of the brain

  • Stress reduces gray matter volume in key areas of the prefrontal cortex and limbic regions - the areas involved in emotional stability, impulse control and reward regulation

  • It alters the way neural stem cells develop in the hippocampus - the region associated with memory and learning

• It stresses the immune system

  • This makes you more vulnerable to getting sick and having flare ups

• It disrupts your gut microbiome

  • This can increase your vulnerability to mood disorders, IBS, obesity and type 2 diabetes

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So, what do we do about managing and balancing cortisol? Here are some tips:

1. Get sunlight exposure first thing in the morning, before looking at your phone or other screens. If you live somewhere that doesn’t get sunlight in the morning, I love lamps such as Gembared

2. Start your day slow, with practices that do not stress nor overwhelm you. Meditation, journaling, a walk, reading, physical activity, breathwork or making a cup of tea or coffee

3. Have a breakfast that is well balanced with healthy fats, protein and complex carbohydrates

4. Write out your goals and to do’s for the day, before looking at emails or starting your work day

5. Keep yourself hydrated, get up from your desk every 30 minutes and walk around the office/your home/outside (bonus points for going outside and getting more sunlight exposure!)

6. Realize that multi tasking is not ideal. The human species is actually not fit to multi task, so prioritize your tasks accordingly and work in that order one by one

7. Be sure to eat a well balanced lunch and ideally not in front of a screen (checking emails while eating only cranks up cortisol even more, when during this time your cortisol should slowly be tapering down)

8. End your work day with another form of relaxation, to bookend your day. Go for a walk (watching the sunset is another bonus point), practice restorative yoga, make dinner mindfully and without distraction, call a friend and chat

9. As the sun begins to set, if Netflix is your nighttime must, wear blue light blocking glasses or download an app like Fluxe onto your computer. Blue light exposure greatly affects your cortisol and melatonin production (they go hand in hand)

10. Do your best to be away from all screens 30 minutes before bed. Use that time instead to get ready for bed (my skin and oral care routine alone takes 15 minutes), do a word search or read a book (your eyes scanning back and forth across a page actually helps you fall asleep easier)

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If you’re interested in learning more about your own cortisol pattern, consider a salivary cortisol test. Schedule a free consultation call with me to learn more about this test and let’s get you balanced

Cleila Duel Mosher: Women's Health Advocate and Stanford Professor

Cleila Duel Mosher played a huge part in advocating for women's menstrual health.

Here's the story:

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It is the late 1860's and a student at Stanford was searching for a cure for debilitating period cramping pains. From doctor to doctor, no one was able to give her an answer or offer her anything substantial to ease her pain.

In comes, Professor Mosher. Mosher advised this student to "loosen her clothing, lie with knees flexed and apply gentle pressure to abdomen with one hand." She added instructions to "breathe in deeply and see how high she could raise her hand by lifting her abdominal muscles and observe her hand lowering as she exhaled and muscles contracted." Mosher told this student to practice this exercise 10x a day, morning and night.

By the time this student's next cycle came, her pain was gone.

Mosher was passionate about uncovering the physiology of menstruation. She took matters into her own hands and conducted a study. In over 400 women, Mosher studied over 3350 cycles, observing women’s living conditions, nutrition, sleep patterns, and exercise levels. She analyzed details about their cycles, flow, pain, tabled their blood pressure, respiration and hemoglobin levels. She even gave the women diaries to record their feelings and sensations 📖

Mosher wanted to normalize menstrual discomfort, in a time when male gynecologists had inflated the term “abnormal” and perpetuated the assumption that pain was inevitable.

This study and the experience of the student at Stanford, led to the development of "Moshering."

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“Moshering” was an abdominal crunch regime that was designed by Professor Mosh to gradually strengthen the core muscles to help relieve cramps and heavy bleeding.

The theory of Moshering disproved one of medicine’s inaccurate theories that women were anatomically not able to inhale and exhale from the abdomen and diaphragm. This was because many physiologists believed that women must be built to respire from their upper chests because the female abdomen was reserved for pregnancy.

Mosher continued her research and by 1923, she had concluded after studying over 12,000 menstrual cycles across more than 2,000 women. She published her book titled “Women’s Physical Freedom” that gave advice to relieve menstrual and menopausal “disabilities".

To learn more about remedies that support all four phases of a menstruating women’s cycle, explore The Cycle Synching Guide

This guide is full of information on nutrition, at home remedies, lunaception, and other holistic rituals to support each cycle

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“Health is the birthright of every woman as well as of every man. But until we rid ourselves of some of the hampering traditions, the average woman will not attain this birthright”

— Professor Cleila Duel Mosher

Estrogen: Love Hate Relationship

Estrogen are sex hormones that play a vital role in women’s sexual and reproductive development. It is primarily made through the ovaries, however a small amount is made through the adrenals and fat cells.

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How does estrogen move through the body?

When your body has created estrogen, it needs to be used or metabolized and eliminated. This is down through two steps:

1) In the liver, natural and synthetic estrogen like substances are broken down. This is why liver support is crucial for adequate estrogen balance, as the liver not only breaks down estrogen but also fats, medication and toxins. This process is dependent on several nutrients including B vitamins, magnesium, glycine and selenium.

2) In the stomach, where the metabolized estrogen is either stored or eliminated via stool. This is why regular bowel movements are so crucial, because if the body is not able to eliminate stool, then the excess estrogen has nowhere to go.

If one or both of these steps are not optimally functioning, estrogen is reabsorbed, recirculated and thus leading to high levels of estrogen, or estrogen dominance

Why do we love estrogen?

Estrogen helps to create sexual characteristics in females and plays a part in the menstrual cycle. There are 3 types of estrogen:

• Estradiol (E2) which facilitates cyclic egg release

• Estrone (E1) which comes in during post menopause

• Estriol (E3) which gets released from the placenta during pregnancy

Estrogen helps manage cholesterol levels, urinary tract, heart and blood vessels, skin, hair, mucous membranes, pelvic muscles, brain health and brain function.

We need a very little amount of estrogen to adequately support these various functions and support the corresponding organs. In premenopausal females, normal estradiol levels are 30 to 400 pg/ml. And in postmenopausal females, normal estradiol levels are 0 to 30 pg/ml. Males also need estrogen, in even smaller amounts between 10 to 50 pg/ml.

Why do we hate estrogen?

Estrogen can easily become in excess, as it is a very delicate balance. High estrogen levels are generally caused by:

• Pregnenolone steal

• Cortisol blocks progesterone receptors

• Xenoestrogens mimic estrogen

• Excess body fat

• Excessive alcohol

• Diet high in conventional meat and dairy

• Exposure to endocrine disruptors (such as BPA and phthalates)

• Leaky gut syndrome or gut dysbiosis

• Long-term stress

When it’s in excess, it can lead to many symptoms and health conditions:

• Breast tenderness

• Cysts

• PMS

• Fibroids

• Endometriosis

• Menstrual migraines

• Moodiness and frequent meltdowns

• Depression and weepiness

• Mid-cycle and ovulatory pain

• Brain fog

That delicate balance and inventory can also influence low estrogen levels, commonly seen in menopausal women, though it has been seen in women in their reproductive years. Symptoms and conditions include:

• Oligomenorrhea (irregular)

• Amenorrhea (lack for 3+ months)

• Low sex drive

• Vaginal dryness

• Painful sex

• Hot flashes/night sweats

• Joint pain

• Dry skin & eyes

• Depression

• Melasma (sun damage spots)

• Poor cognitive function

• Calcium deficiency

Low estrogen is generally caused by:

• High stress

• Disordered eating

• Nutrient deficiencies

• Over-exercising

• Hormonal birth control, especially the pill

• Anorexia or low nutrient intake

• Genetic diseases

• Radiation treatments

• Thyroid problems

How do we clear out excess estrogen?

• Eating an anti-inflammatory or primarily plant based diet (especially raw grated carrots)

• Drinking plenty of water

• Getting adequate omega 3 fatty acids either through the diet with wild caught fatty fish, olive oil, avocados or by taking an omega 3 supplement

• Maintaining a moderate weight

• Getting adequate movement and exercise

• Encouraging sweat either in a sauna, steam room, warm baths or through exercise

• Reducing stress

• Limiting or stopping alcohol consumption

• Avoiding xenoestrogens, such as BPA in plastics

How do we naturally increase estrogen when it’s low?

Let’s also think of addition and see which foods help to naturally increase estrogen:

• Healthy fats

• Pomegranates

• Pumpkin and flax seeds

• Sprouted beans

• Dried fruit

• Garlic

• Cruciferous vegetables

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Iranian Traditional Medicine

Iranians or Persians have used traditional remedies to cure every and any ailment.

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Iranian Traditional Medicine or ITM is focused on 6 core principles:

1. Nutrition

2. Environment

3. Physical Activity

4. Sleeping Patterns

5. Emotions

6. Ridding Body of Waste

Through these pillars, ITM is said to believe there to be 4 different body types:

1. Phlegm or Balgham

Excessive phlegm characteristics include: feeling heavy, especially the eyelids and the head, getting puffy and swollen, feeling cold, sweaty palms, dehydrated, increased mucus production, watery eyes and runny nose, thick saliva, weakened muscles, saggy skin, sleepiness and lethargy, trouble waking up especially in places with high humidity, poor memory, dizziness, difficulty learning something, difficulty digesting food, diarrhea and having a sour burp

2. Blood or Dam

Excessive blood characteristics include: dizziness, lightheadedness, frequent yawning, fatigue, red and bloodshot eyes, red skin tone, bleeding gums while brushing, frequent nosebleeds, having a sweet taste in the mouth upon waking, heavier than normal or prolonged menstrual bleeding, itchy hot and damp skin

3. Yellow Bile or Safra

Excessive yellow bile characteristics include: yellowing of the skin and eyes, having a bitter taste in mouth, acne on the scalp, dry skin, dry eyes, dry nasal passages, prone to wrinkles, dark circles under the eyes, having a loss of appetite, feeling nauseous, itching in genitalia or rectum, feeling an unquenchable thirst, having trouble sleeping, easily stressed and a strong smelling bodily waste

4. Black Bile or Sauna

Excessive black bile characteristics include: darkening of the skin and developing brown skin patches, prone to wrinkles, dull skin, dark circles under the eyes, muscle cramps, painful menstrual cramps, irregular menstrual cycle, having depressing and negative thoughts, poor sleep, nightmares, darker waste materials (sweat, urine), constipation, excessive unwanted hair and feeling depressed or isolated

The impact on and of these bodies is dependent upon the “hotness” or “coldness” of the food.

Each food has a different effect on the human body’s metabolism based on what type of body it is. This is why in every Persian dish, you will see a very delicate balance of spices and herbs, because the objective is to maintain a balance between the hotness and coldness of foods, so as to support each of these four body types.

For example, rice is seen to be a cold food. This is why in Persian dishes you will see rice always served with a stew, which is said to be hot.

Foods that are hot are usually eaten during cold weather to keep the body warm and prevent disease. Foods that are cold are usually eaten during warm weather to provide strength and steadiness in body temperature. When we combine hot and cold foods, it helps to create this harmonious blend.

Hot Foods Include:

• Almonds

• Basil

• Bay Leaf

• Cardamom

• Chickpeas

• Cherry

• Apricot

• Dates

• Coconut

• Mango

• Peach

• Chives

• Leek

• Onion

• Pumpkin

• Honey

• Saffron

• Mint

• Rosewater

• Butter

• Poultries

• Goat Milk

• Lamb

• Shrimp

• Basil

• Ginger

• Turmeric

• Brown Sugar

• Chilli

• Cinnamon

• Coffee

• Black pepper

• Garlic

• Mustard

• Rosemary

• Vinegar

Cold Foods Include:

• Kiwi

• Apple

• Lemon

• Orange

• Pear

• Pineapple

• Strawberry

• Watermelon

• Asparagus

• Celery

• Cucumber

• Eggplant

• Green leafy vegetables

• Lettuce

• Mushroom

• Spinach

• Tomato

• Watercress

• Cheese

• Egg

• Cow milk

• Beef

• Fish

• Yogurt

• Cream

• Rice

• Kefir

• Salt

• Tea

• Green tea

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Recipe for Fesenjaan (Pomegranate Walnut Stew)

Recipe is by Samin Nosrat

Noosheh-Jaan!

Health and Nurture Tips for Spring

Spring is for renewal and rebirth.

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We’re coming out of our cocoons of winter. The clocks are moving forward an hour to give us more sunlight during the day. Flowers are beginning to bloom (which might spark allergies for many) and we perhaps have a little more pep in our step.

Below are ways to support yourself during the spring season:

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Sleep before 11pm and wake with the sunrise

Our bodies don’t need to hibernate anymore, but we always want to be sure that we are getting adequate sleep. Especially in the warmer months where we have more daylight hours. That early daylight exposure is one of the most important pillars of health and continued healing. Use the sun’s rising time as a natural alarm clock and go outside and expose your eyes and your bare skin to the sun.

Prioritize movement, but not too rigorous

Ease yourself gently into movement with low impact exercises. Our bodies will naturally have the most ample energy between 6am and 10am. Go for a brisk walk, roll out your yoga mat and practice sun salutations. Whichever way encourages you to move and be fluid in your body.

Eat lighter foods and foods that make you pucker up

During the winter, we build up heat in the body to keep our internal body temperature balanced and our external bodies warm. Eat lighter foods such as leafy greens, dandelion, berries, green peas, quinoa, buckwheat and pungent spices like paprika, clove, cardamom and ginger.

Sour foods like lemon stimulate the liver, which will want ALL the tender love and care this season especially. Put lemon slices in your drinking water or use vinegar and olive oil for your salads.

Allergies got the best of you?

With flower blooming comes allergies. Decrease the amount of histamine driving foods and increase the amount of histamine lowering foods. Here is a list of foods and some other tips to mitigate allergy symptoms.

Try lymphatic massage

Lymphatic massage helps support the body’s lymphatic system and strengths the immune system by increasing white blood cell count. Dry brush your skin, lather with body oil such as apricot or jojoba and support your body’s largest organ so it looks and feels good.

Declutter your home

Spring also means, spring cleaning! Did you know that dust can contribute to allergies and asthma? Start with one area or one room of your home at a time and see how you can declutter, rearrange and rest the space. Clutter can also aid in anxiety for many people (including myself!) so clean up your space.

Be mindful of opportunities to overindulge

Warmer weather generally brings with it more gatherings and with that usually comes more temptation to overindulge on foods such as BBQ, fried foods and processed foods. Offer to bring a fresh dish to these gatherings, eat a balanced snack before going so you’re not feeling overindulgent nor tempted.

Protect your eyes from the sun

Our eyes can tolerate a few minutes of direct sun exposure (did you know we take in more vitamin D through our eyes than anywhere else on our bodies?) But excessive sun exposure can overtime cause damage to our retinas. Wear sunglasses when outside or exposed to the sun, when driving and wear a hat to add even more protection if you are spending ample time outside. Watch this interview with Dr. Raymond Douglas to learn more about how to holistically care for your eyes.

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For personalized and private support, discover working with me 1-1

Book your free call here

Nutrients for Sleep

When in doubt, sleep.

Sleep is one of the most powerful tools and therapies to replenish and restore our bodies.

SO much is happening to and with our bodies when we are sleeping.

Our brain is storing new information and ridding of toxic waste.

Our stomachs are digesting our foods, sending nutrients to every part of our body.

Aside from allowing ourselves to sleep (and decent hours) there are some things that can help support our sleep from ritual, routine and even nutrients.

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RITUAL & ROUTINE

• Sleep and wake up consistently at/around the same time every day

  • Irregular sleep and wake times can disrupt your circadian rhythm

• Create a sanctuary in your bedroom

  • Remove stimulants from your bedroom that would otherwise disrupt your sleep

• Reduce light exposure after the sun goes down

  • Our brains rely on the cycle of light and darkness to regulate the body’s circadian rhythm, and light exposure at night can promote wakefulness

  • Avoid blue light exposure through the computer, TV or phone at least 30 minutes before you go to sleep

  • Light candles and turn off artificial lights as you’re getting ready to wind down

• Create a ritual around winding yourself down before bed

  • Reading, journaling, meditating, drinking a cup of herbal tea (chamomile and lavender tea are wonderful to help calm the nervous system and promote drowsiness) and listening to ambient music or sound are ways to promote a calm and relaxing environment before bed

NUTRIENTS

Magnesium

• Boosts mood by supporting brain biochemistry and neurotransmitter regulation

• Protects against inflammation, especially due to conditions such as hypertension, breast and colon cancer, obesity, and heart disease

• Reduces insulin resistance, as low levels of magnesium have been associated with type 2 diabetes and metabolic syndrome

• Helps to manage blood pressure by reducing ambulatory blood pressure in patients with mild hypertension

• Improves athletic performance because it is necessary for many essential functions during exercise, such as electrolyte balance, blood oxygenation, and energy production

• Improves PMS symptoms such as fluid retention and mood changes

Melatonin

• Supports against cardiometabolic diseases by helping to reduce blood pressure in individual with hypertension

• Reduces oxidative stress that otherwise leads to cancer, specifically tumors in breast, endometrial, ovarian, prostate and intestinal tumors

• Helps recover from jet lag

Gaba (Gamma-Aminobutyric Acid)

• Improves sleep onset and maintenance

• Reduces nighttime urination

• Reduces drowsiness in the morning and sleep latency (time it takes to fall asleep)

• Can support anxiety:

Vitamin B6

• Plays a key role in helping to convert 5-HTP (hydroxytryptophan) to serotonin (a mood enhancing neurotransmitter) that is used to produce melatonin

Vitamin D

• Low levels of vitamin D can be associated with sleep issues such as the duration and quality of sleep achieved

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As with anything related to your health,

Be sure you are finding ways to support it that make the most sense for you.

Ask your doctor before beginning any new supplementation and be sure to source your supplements from a reliable source.

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Prebiotics versus Probiotics

The gut is the very center of our body. It delegates, processes, metabolizes and filters everything from food to energy in our bodies.

The digestive tract specifically is very connected with the endocrine system, immune system and nervous system - to name a few.

Alterations in the gut microbiome are connected to a number of medical conditions ranging from neurodegenerative diseases, autoimmune and mental health disorders.

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Prebiotics versus Probiotics

You've likely heard both terms, let's distinguish the difference:

Prebiotics are fermentable fibers that feed our gut bacteria and encourage a selective growth of microbes. They are found exclusively in plants and make up two types:

1. Soluble Fiber: dissolve in water into a gel like substance

Soluble fiber helps us feel satiated after we eat, because it slows down the rate at which nutrients are absorbed. This helps to also stabilize and balance our blood sugars, giving us the added benefit of improved mood, sleep and energy.

1. Insoluble Fiber: non-digestible and move through our colons (or large intestine) intact

Insoluble fiber helps create bulk to our stool and encourages a regular bowel movement.

Some quality prebiotic foods include:

• Apples

• Asparagus

• Artichoke

• Bananas

• Dandelion Greens

• Garlic

• Onion

• Jicama

• Sunchoke

Probiotics are live micro-organisms that benefit the host (human body) and provide numerous health benefits when ingested. They are found highest in fermented food, which carry various benefits:

• Fermentation helps to break down lectins, increasing the bioavailability of nutrients. Fermented foods are naturally easier to digest because they simultaneously break down natural occurring sugars and proteins that are other difficult to digest

• Fermented foods and supplemental probiotics help protect against various digestive issues such as SIBO, IBS and IBD

• Fermented foods encourage the production of immune peptides, which enhances our immune system

Some quality fermented foods include:

• Kefir

• Olives

• Pickles

• Kimchi

• Miso

• Sauerkraught

• Tempeh

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Glutathione: Body's Master Antioxidant

Glutathione is one of our body’s most important antioxidants and one that our body synthesizes itself.⁣

When glutathione is subpar, it is normally associated with conditions such as Diabetes, PCOS and cardiovascular diseases. Deficiencies are a usual result of illness and when levels are reduced, the body’s natural ability to fight off free radical damage and inflammation is limited greatly.

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The good news is that diet and lifestyle has been shown to influence glutathione levels.

Regular exercise enhances glutathione activity, whereas inactivity decreases glutathione.⁣ One of the easiest ways to sneak in movement throughout a busy day is to incorporate a 10 minute walk a few times per day: after waking up, after lunch, after the work day and after dinner. Four 10 minute walks is 40 minutes of activity!

If you suffer with acid reflux and/or low stomach acid, that can greatly reduce amino acid absorption and therefore reduce the availability for glutathione synthesis.

Daily intake of Vitamin C (average 500mg daily) can also increase glutathione levels. One study showed that taking 500 mg of vitamin C supplements per day increased glutathione in red blood cells by 47%.

Consuming omega-3 fatty acids also helps to increase glutathione levels. If you have low glutathione levels, you’re actually one of the best responders to omega 3 fatty acid therapy.

B vitamins are involved in the production of glutathione and B12 deficiency has been shown to correlate with low glutathione levels as well.

Along with a balanced and supportive lifestyle, these are some of my favorite foods to help replenish and restore your body’s natural supply of glutathione:

Almonds

One study in smokers found that consuming 83 grams of almonds per day increased glutathione levels by 16%

Avocado

One study showed that adding avocado or avocado oil can increase antioxidant absorption 2.6- to 15-fold

Citrus Fruits

Citrus fruits, kiwis, strawberries, papayas, cauliflower, broccoli, potatoes, and bell peppers are all examples of foods rich in vitamin C. They all help to maintain glutathione levels by attacking free radicals first, sparing glutathione.

Cruciferous Vegetables

Vegetables such as broccoli, brussel sprouts and kale contain sulfur, an important mineral that occurs naturally and is required for the structure and activity of important proteins and enzymes in the body, including the synthesis of glutathione

Green Tea

One study in patients with metabolic syndrome found that consuming green tea had a significant positive impact on glutathione levels

Pomegranate

In a single study, pomegranate juice consumption showed to increase glutathione levels, reduce lipid and protein oxidation - even a week after the study had ended and the participants stopped consuming pomegranate juice.

Okra

Okra also offers substantial amounts of vitamins A and C, making it a high-antioxidant food, great for supporting eyesight and healthy skin. The many phytonutrients found in okra also contribute to its antioxidant and anti-inflammatory benefits, including quercitin, anthocyanins, rutin, polyphenols, flavonoids and tannins.

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Sources:

PMID: 29879181

PMID: 21896138

PMID: 26770659

PMID: 10448900

PMID: 31484368

PMID: 26770075

PMID: 16702336

PMID: 12499341

PMID: 8317379

PMID: 15735074

PMID: 25092396

Health and Nurture Tips for Summer

Summer is full of heat, energy and vitality.

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Depending on your preference and body’s adaptability to the warmer climates, summer may increase your internal sense of harmony, or it may aggravate it.

We can support an improved state of balance throughout the year by making a conscious effort to live in harmony with the cycles of nature and adjusting our lifestyle to accommodate the arrival of each new season.

Below are 10 ways that you can support yourself during summer and the warmer months ahead:

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1. Drink plenty of fluids and restore with electrolytes. When the weather is warmer, we tend to sweat more, thus excreting more minerals and electrolytes through our sweat. By re-hydrating with plenty of water and electrolytes, we can work to replenish what’s lost

2. Add a mid-day rest period, when the sun is at its peak. With the sun being out earlier in the day and setting later in the day, it’s at its strongest and most vital mid-day (figure 2/3pm). During that hour, give yourself 20-30 minutes of a resting period. Close your eyes and listen to a song or even laying in silence. This will help to restore your energy and combat any afternoon fatigue brought on

3. Add cooling foods to your diet. Think foods like melons (which have a high water content), cucumber, citrus and lots of herbs such as peppermint and cilantro

4. As always, prioritize your stress and keep your state calm. The more stressed, the more heat is built up in your body. All the best practices you know to limit and combat your stress levels, kick those in high gear during the warmer months to help keep your energetic state cool and balanced.

5. Eat smaller portions, more frequently. During the warmer months, our digestive fires are in full force, which boosts metabolism at a faster rate than in the colder months. If you find yourself more hungry during the summer and eating more often, it’s completely normal! Stick to smaller portions, so you don’t find yourself in a heavy food coma that further drains your energy.

6. Dress in light weight fabric and cool colors. Fabrics such as organic cotton, linen or jersey will help to keep your body cool and counter heat.

7. Sleep on your right side. Sleeping on this side helps to activate the lunar pathway in the left nostril, which is calming and cooling.

8. Exercise early in the day or after sun peak hours. Avoid working out when the sun is at its peak, to keep from further dehydrating you and exhausting your energy. End your workout with a few rounds of breathing and exhaling from the mouth, to allow excess heat built up to leave the body.

9. Moisture daily. Dry skin during the summer? Each day after showering, mix a body oil into your body lotion and apply liberally. Especially if you’ve spent the day in the sun, your skin will feel dehydrated and want some hydration. The more moisturized your skin is, the cooler it will feel.

10. Stay clear of iced caffeine. While the belief is that iced drinks will cool your body, iced coffee and caffeinated tea will not. Caffeine dehydrates the body, so be sure to have a glass of water before and after your cup of coffee, to provide your body with the hydration it needs.

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Female Reproductive System and Thyroid Health

Thyroid disease and dysfunction can affect the menstrual cycle and reproductive system through one big axis.

The Hypothalamus Pituitary Thyroid (HPT) and the Hypothalamic Pituitary Adrenal Axis (HPA) are intimately connected. And then there is the Hypothalamic Pituitary Gonadal (HPG) that is associated to ovaries in womxn.

So when one axis is stressed, it can stress the next, which can stress the next, and then you're caught in this cycle. This is why learning tools and modalities to support you during times of stress and help you to navigate through them is KEY to healing any chronic or inflammatory disorder - including the thyroid.

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Thyroid dysfunction can effect the reproductive system by:

#1 Causing irregular periods or even loss of menses altogether

• Hypothyroidism can increase frequency/heaviness of periods by: 

  o Increasing prolactin 

  o Decreasing progesterone 

  o Worsening PCOS 

  o Robbing body of energy for reproductive functions

• Hyperthyroidism can result in lighter/shorter periods further apart, or even amenorrhea (absence of period) 

#2 Infertility, trouble getting pregnant or miscarriage

• Hypothyroidism interferes with ovulation by affecting prolactin. 

#3 Pregnancy complications (thyroid disorders are the 2nd most common endocrine issue in pregnancy)

Thyroid disorders are the second most common endocrine issue in pregnancy 

• Usually with hypothyroidism: 

  • Thyrotoxicosis: Extremely elevated thyroid levels with many serious effects, including spontaneous abortion, preeclampsia, low birth weight, stillbirth, and preterm delivery 

  • Subclinical hypothyroidism

• Hyperthyroidism is associated with preeclampsia, fetal loss, low birth weight, and heart/blood vessel malformation 

• Thyroid changes are normal during pregnancy, but always refer clients to healthcare professional if you suspect possible complications

  • Look for symptoms like thyroid tenderness/swelling, heat/cold intolerance, and thin, yellowish skin (especially around eyes) 

#4 Postpartum thyroiditis (which affects 5-8% of women)

• Usually begins 1-8 months postpartum and resolves within 6 months 

• Early symptoms might be confused with typical postpartum symptoms 

• Autoimmune disease caused by combination of: 

  • Stress of pregnancy, birth, and postpartum period

  • Stress, poor diet, toxins, EMF exposure, leaky gut, too much sugar, infection, gluten intolerance

• The typical phase is Hypothyroid > Hyperthyroid > Resolution (though 20% stay in Hypothyroid)

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How can you improve your thyroid and reproductive health?

• Avoid radiation and EMF exposure as best as you can (read more about EMF and radiation HERE)

• Eat a nutrient dense diet that includes grass fed meats, wild caught fish and organic fruits and vegetables

• Drink and use filtered water and avoid using plastic containers or bottles to store water

• Avoid sugar and instead opt for natural sweeteners like honey, maple syrup, agave and monk fruit sweetener

• Eliminate gluten

• Include fermented foods and/or probiotics in daily diet

• Increase fiber intake

• Consider supplementing with B-complex to aid estrogen dominance (check with your doctor or healthcare professional before adding any supplements to your regimen)

• Explore possible non-hormonal birth control options, if possible

• Limit alcohol 

• Find ways to limit stress

  • Creating grounding morning routine & relaxing bedtime routine

  • Deep breathing exercises 

  • Epsom salt baths, using essential oils 

  • Journaling 

  • Meditation practice 

  • Prayer 

  • Reading fiction 

  • Quality time with friends 

  • Seek the support of a professional (therapist or coach)

  • Walking barefoot on the earth or beach 

  • Yoga, especially Yin Yoga

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Liver Health for Thyroid Health

The liver is an important organ that is responsible for a multitude of processes.

It filters blood, stores glucose for energy, produces and secretes bile for fat digestion and is necessary for converting T4 to the active hormone T3.

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Our liver has two pathways for detoxification - Phase 1 and Phase 2

In Phase 1, fat soluble toxins undergo processes such as oxidation, reduction, hydrolysis and hydration. These toxins are metabolized into smaller substances that make it easier to process.

In Phase 2, the substances undergo another multitude of processes to detoxify and make them water soluble, so they can be excreted via the stool or urine.

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And in some cases, the liver becomes overwhelmed by additional toxins and its functionality becomes burdened with more work. This is called toxic backlog, where toxins may build up and circulate in our bodies, or become stored in our fat instead of being properly excreted.

Symptoms of toxic backlog include:

• Digestive problems

• Bad breath

• Fatigue and disrupted sleep (especially between 2-4am)

• Weakness

• Constipation

• Headaches

• Hormonal imbalance

• Joint pain

• Chemical sensitivity

• Weight loss resistance

• Asthma or allergies

• Blood sugar disorders

• Chronic infections

• Indigestion and acid reflux, especially with fatty foods

• Mood swings, poor mental function, lowered stress tolerance

• Nutrient malabsorption

• PMS symptoms, decreased libido, and infertility

• Skin disorders, including acne and rosacea

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And the thyroid?

Well if your liver is overwhelmed, then your body may not be able to convert T4 to the active T3 hormone correctly. For those with thyroid disease, I highly suggest having your liver enzymes checked periodically, to make sure that the liver is functioning optimally. Here is a snapshot of what a liver lab test looks at:

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Don’t worry, there are things you can do at home to support your livers health.

#1 Decrease Any Toxic Load

• Move to all natural household cleaners

• Purchase antibiotic and hormone free meats, fish, eggs and dairy

• Limit and moderate your intake of alcohol and caffeine and avoid smoking and drugs

• Begin to limit your use of plastics, especially plastic food wrap

• Use chemical free beauty and skincare products

• Use an air purifier in your home

• Incorporate more whole foods such as fruits, vegetables, whole grains, nuts and seeds

• If possible, invest in a whole house water filtration system. If not possible, then install water filters on your sink faucets and shower heads and use a portable water filtration system for drinking water such as Brita or Berkey

#2 Support the Liver through Nutrition and Lifestyle

• Decrease your intake of refined carbohydrates

• Optimize your gut microbiome by eating foods such as ferments, bone broth, collagen, gelatin, soy and legumes/beans

• Incorporate herbs that support the liver such as cilantro, turmeric, dandelion root, milk thistle, artichoke extract, burdock root and chlorophyll

• Eat high quality protein, to help support Phase 2

• Eat more liver supportive foods such as beets, citrus and avocados

• Make sure the liver supporting vitamins are optimal - B complex, vitamins A, C, D and E

• Eat plenty of fiber to help empty the GI tract

• Find ways to manage stress and invite more peace and calm

• Sweat through movement or the use of a sauna or steam room

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Hair Health for Thyroid Health

Both hypothyroidism and hyperthyroidism cause changes to hair. 

When hormone production is disrupted, specifically of hormones T3 and T4, it affects other processes in the body - including the development of hair at the root.

Thankfully, changes to the hair are temporary and can be controlled as the thyroid begins to heal.

And as every other organ we have discussed thus far, treating the hair as a separate entity is just as important as addressing the bigger picture.

Ways to Holistically Support Your Hair Health

Optimal Iron Levels

Thyroid issues can affect the body’s ferritin levels, which are associated with your iron stores. Low ferritin may contribute to hair loss. Have your iron and ferritin levels tested periodically, to be sure they are in optimal ranges. If supplementing is needed, discuss with your doctor for best practices.

Treat Nutritional Deficiencies

Even without a thyroid condition, certain nutritional deficiencies can cause hair loss. Specifically, check that these are in optimal range and discuss with your doctor for best practices if supplementing is needed.

• Vitamins B7 and B complex

• Zinc

• Copper

• Vitamins C, E, and A

• Coenzyme Q10

Nutrition, Nutrition, Nutrition

We cannot talk about hair health, without mentioning the importance of the foods you’re putting in your body. In general, foods that cause inflammation (sugar, alcohol, fried foods) can cause hair loss, along with other inflammatory conditions. Focus on eating real, whole foods rich in the nutrients needed for thyroid health, including iodine, selenium, zinc, iron, vitamin D, B vitamins, and vitamin A. And add more anti-inflammatory foods into your diet to support your overall health (PURCHASE ANTI INFLAMMATORY GUIDE)

Add Collagen

Collagen gives your hair its strength and while our bodies produces collagen on its own, the production of it decreases as we age. If you are chronically ill or stressed, that production is reduced even more. Consider adding a high quality collagen to your drinks, smoothies, oatmeals and incorporate more bone broth into your diet. Further Foods is my favorite brand of collagen, use discount code furtherwithneeyaz10 for a discount.

Incorporate Herbs

Nettle, rosemary, peppermint and burdock all have properties that help with hair regrowth. Drink these herbs as a tea infusion or put them in a smoothie, soup or stew.

Make Hair Care Part of Your Routine

Coat your hair, from scalp to end, in a nourishing hair mask once a week. Castor oil is one of the best to help encourage hair regrowth and thickness. Apply it to your scalp and run it down the length of your hair. Coat the rest of your hair in coconut oil or avocado for soft subtle hair.

Give yourself a scalp massage weekly, using something like a bamboo brush bristle. The pores on our scalp are the largest on our bodies, making scalp health upmost priority. Consider a scalp rinse every week or two to wash off any build up from product use using a mixture of apple cider vinegar.

Rinse your hair with cold water, as hot wash dries out the scalp and can lead to further inflammation and dandruff.

Limit your use of hot tools and be sure to get a routine haircut, to reduce the growth of split ends.

Balance Your Hormones & Address Adrenal Fatigue

For women especially, changes to hormonal profile can cause a multitude of symptoms, including hair loss. Understanding the status of your hormones through diagnostic testing (done with a Functional Practitioner and/or Naturopathic Doctor) can give you a clear picture as to the status of your hormones. By addressing these areas as their own, it can greatly support your thyroid health and in turn, reverse symptoms.

Be Gentle and Patient

When handling your hair, be gentle with it. Avoid pulling it into tight braids or ponytails, as this causes stress to the scalp and slows down hair growth. Treating hair growth can be emotional, as women especially identify with their hair and use it as a form of expression. Please bear in mind that hair regrowth takes time, don’t feel discouraged if you don’t notice regrowth after several months. The healing is happening, trust your journey.

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Oral Health for Thyroid Health

If you want to heal your thyroid, you have to pay attention to how you're caring for your dental and oral health too

"Thyroid dysfunction is the second most common glandular disorder of the endocrine system which may rear its head in any system in the body, including the mouth. The oral cavity is adversely affected by either an excess or deficiency of these hormones." (PMC3169868)

The importance of oral health was not brought to my attention until 3 years ago when I began to hear more about it. And it made so much sense, once I connected the dots. Our digestion for one, starts in the mouth. So shouldn't we also be caring about the products and practices we use that directly affect our entire mouth as well?

As it relates to thyroid health, while treating your thyroid hormonal imbalance can help heal dental ailments, treating the dental problems separately can help you remedy them much faster.

Thyroid Related Dental Symptoms:

In those with Hyperthyroidism, dental symptoms include:

- Burning mouth syndrome

- Accelerated dental eruption

- Susceptible to cavities

- Osteoporosis in the jaws

In those with Hypothyroidism, dental symptoms include:

- Salivary gland enlargement

- Delayed wound healing

- Tongue enlargement

- Gum disease

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Below are ways in which you can better care for your oral and dental health, that will greatly benefit your thyroid health and your entire body’s wellbeing as well.

ORAL HEALTH PRODUCTS

Toothpaste Recommendations:

Redmonds

Revitin

Rise Well

David’s

Schmidt’s

Hello

Jason

Auromere Ayurvedic

When looking for a toothpaste, look for ones that are free from damaging ingredients and have sustainable and natural ingredients.

Mouthwash Recommendations:

Essential Oxygen BR

Rise Well

Olas

Schmidt’s

Georganics

Briotech

When looking for a mouthwash, look for ones that are free from damaging ingredients and have sustainable and natural ingredients.

Floss Recommendations:

Silk Floss

Bamboo Floss

Waterpik Water Flosser

When looking for a reliable floss, stay away from plastic flosses such as those from Oral B. Studies have shown that those who used plastic floss overtime had small plastic particulates found in their bloodstream.

ORAL HEALTH PRACTICES

Tongue Scraping:

Tongue scraping is an alternative and holistic practice to remove any residual bacteria from the surface of your tongue. Tongue scraping is meant to supplement a healthy oral routine, one that includes regular flossing and brushing. It is done using a small rounded tool, best to use one made with metal such as copper, versus plastic. Copper is antibacterial and restricts pathogen growth that can lead to bacteria, yeast and viruses.

• Benefits:

  • Improves sense of taste

  • Improves the appearance of the tongue

  • Reduces bad breath

  • Removes bacteria

  • Decreases oral odor

Oil Pulling

Oil pulling is another alternative and holistic practice, that helps to remove excess bacteria from the inside of the mouth. Using sesame, coconut or olive oil, swishing the oil in your mouth encourages the bacteria to be dissolved in the oil, which you then spit out. Oil pulling can also moisturize the gums and encourage an increase in saliva production.

• Benefits

  • Kills harmful bacteria in the mouth

  • Helps reduce bad breath

  • Reduce inflammation and promote healthy gums

  • Reduce plaque and gingivitis

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Vitamins & Minerals for Oral & Dental Health

• Vitamin A: helps to keep salivary glands active, which helps against tooth decay; saliva helps wash away bacteria from the mouth

• Vitamins B2 and B3: helps keep oral inflammation down

• Vitamin D: helps the body absorb calcium and boost bone mineral density

• Vitamin E: an anti-inflammatory, helps to protect against gum disease

• Vitamin K: helps block substances that break down bone and helps your body produce osteocalcin, which contributes to bone strength

• Vitamin C: helps strengthen your gums and the soft tissue in your mouth, protects against gingivitis and protects the teeth from loosening

• Iodine: has been shown to be more beneficial than fluoride, to protect teeth from decay and gum disease

• Iron: helps your body fight off infections and disease, such as gum disease and gingivitis

• Potassium: improves bone mineral density

• Calcium: supports bone health, hardens the enamel and strengthens jawbone

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