Best multivitamin and mineral supplement for women, Advanced Multivitamin designed for Women’s

Best multivitamin and mineral supplement for women, Advanced Multivitamin designed for Women’s

 

Learn about 1-Day Energy for Women is an Advanced Daily Multivitamin designed specifically for Women’s needs and made Organic Herbs and Fermented Vitamins. Click here https://naturactin.com/en/product/one…
Often bought with
Hi, guys. Do you sometimes feel like you’ll never get through the day because you’re constantly feeling tired, sluggish, and depressed? This may be happening because your system lacks proper nutrients to spike energy production in your body. My name is [Samarna 00:00:17], and today I’m going to be talking about a product that can help you overcome these daily issues. And it’s called Naturactin 1-Day Energy For Women. Women needs are unique so we deserve a product that supports us, right? Naturactin 1-Day Energy For Women is a complete multivitamin designed specifically for women needs, and is named of organic herbs and is packed with fermented vitamins and make list. When you take this supplement every day, you will see a substantial increase in your energy levels within days.
Now, here is the best part. This product also supports your overall health by boosting your immune system and supports a healthy response to your stress levels associated with your daily activities and more. Try Naturactin 1-Day Energy For Women and see for yourself. Here is the good news. This product comes with a 30 day money back guarantee. If you feel this product is not for you, simply return the product to us for the full refund. If you want to know more about this product and many others, such as Alpha Vitality, Oxy Burn, One Day Energy For Men, click the link below. https://naturactin.com/en/product/one…
About this product
Health Benefits:
Supports a healthy response to stress†
Supports restful sleep†
Supports healthy physical energy levels†
Supports a positive outlook†
Supports healthy mobility†
Supports healthy joint function†
Supports healthy cortisol and DHEA balance†
Supports focus and a healthy memory†
What is 1-Day Energy for Women?
1-Day Energy for Women is an Advanced Daily Multivitamin designed specifically for Women’s needs and made Organic Herbs and Fermented Vitamins.
The needs of women are unique, so they deserve a multivitamin and mineral supplement that supports them. Our specially formulated Women’s Multivitamin Features nutrients from real food and specific and powerful Herbs such as Green Tea, Hawthorn Berries, Cinnamon Bark Extract, Bilberry Fruit Extract, Pomegranate Fruit Extract, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Magnesium, Calcium, Zinc, Selenium, Folic Acid and Chromium.
One Day for Women also features a special Organic Female’s Botanical Blend of Wild Yam Extract, Red Clover Extract, Lutein, Cranberry Extract, Alpha Lipoic Acid and Lycopene. †
Why choose 1-Day Energy for Women by Naturactin?
Ideally, our diets should provide all the nutrients, including vitamins and minerals, our body requires daily. For many Americans, however, the diet consumed everyday lacks the nutritional value rightfully expected. †
For example, it’s been determined that approximately two-thirds of the standard U.S. diet is made up of unhealthy fats and refined sugars with low or no nutrient density—providing calories but not the amounts of vitamins and minerals needed, including vitamins A, B Complex, C, D and the minerals calcium, magnesium and zinc. (Oftentimes, women are among those who experience these shortfalls.) †
In such a scenario, the remaining one-third of the average diet must one way or another compensate for what is lacking. The fact is that the rest of the diet is certainly not from nutrient-dense food either and cannot possibly fully meet a person’s nutrient needs. †
One Day for Women is a great way to supplement your body with vitamins and minerals as well as nutrient-dense and real foods. Unlike our standard American diet, nutrient-dense foods contained in One Day for Women can deliver vitamins and minerals which could spark your energy or take your overall well-being to the next level. †
Safety Information
Do not exceed recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with a known medical condition should consult a physician before using this or any dietary supplement. Keep out of reach of children. Do not use if the safety seal is damaged or missing. Store in a cool, dry place. These statements have not been evaluated by the food and drug administration. This product is not intended to diagnose, treat, cure or prevent any disease
Suggested Use
As a dietary supplement, take two (2) capsules once a day. For best results, take one (1) capsule during the de day and one (1) capsule in the evening. Repeat the process daily and do not exceed two capsules per day.

 

Naturactin Digestive Enzymes Pro Blend, digestive or gut issues, IBS, colitis or Crohn’s disease

Naturactin Digestive Enzymes Pro Blend, digestive or gut issues, IBS, colitis or Crohn’s disease

 

Naturactin Digestive Enzymes Pro Blend, helps alleviate digestive or gut issues IBS colitis or Crohn’s disease This product comes with a 30-day money-back guarantee. https://naturactin.com/en/product/dig…
Hello, everyone. My name is Samana , and today we are going to be talking about a common health concern that many people face, digestive or gut issues. Digestive problems are no fun, especially for people who suffer from them quite often. These issues could be the result of bacteria in food, stress, infection, certain medications, certain chronic health issues such as IBS, colitis or Crohn’s disease. No matter what the cause is, anyone who suffers from digestive issues frequently faces daily challenges and potential embarrassments.
Naturactin Health & Wellness has developed a solution that can help you by promoting a healthy digestion, and it’s called Naturactin Digestive Enzymes Pro Blend. This product is a natural herbal formula designed to help in the chemical breakdown of food into small and absorbable components. Now, this product has many ingredients known to science, such as bacillus acidophilus, bacillus casei, and bacillus plantarum. Try this product today and see the difference. Now, here is the good news. This product comes with a 30-day money-back guarantee. If you do not feel any positive change within 30 days in your digestion process, simply return the product to us for a full refund. If you want to know more about this product and many others, such as apple cider vinegar or colon cleanse products and probiotics, click the link below.
About this product
Health Benefits:
Enhances nutrition absorption†
Assists the Body in the Breakdown of difficult proteins and sugars†.
Supports Healthy Digestion†
Supports healthy digestion† Promotes healthy nutrient absorption†
Supports gut-related immune health†
Features enzymes and probiotics to support overall digestive health†
What is Digestive Enzyme Pro Blend?
Digestive enzyme is an herbal formula designed to assist your body in the chemical breakdown of food into smaller, absorbable components. Our product features enzymes called Protease and Lipase, a Digestive Enzyme Blend, as well as probiotics like bacillus acidophilus, bacillus casei and bacillus Plantarum.
Lipase Enzymes: These enzymes are important for the digestion of fatty (lipid) substances found in your diet or as part of normal human metabolism. They help break down fats into smaller components that can be easily absorbed by the body†.
Protease Enzymes: These enzymes are important for the digestion of proteins. They help break down proteins into smaller components that can be easily absorbed by the body.
Digestive Enzyme Blend: It represents a variety of digestive enzymes to support healthy digestion, protein absorption, break down of fiber and comfortable digestion of carbs.
It takes more than enzymes to support digestive health. This is why Digestive enzyme also features probiotics to support a healthy microbial balance in the body while supporting digestive health and nutrient absorption.
What makes our product exceptional?
Digestive Enzyme Pro Blend features probiotics called bacillus acidophilus, bacillus casei and bacillus Plantarum which are known to support overall digestive health:
Bacillus is referred to as an SBO or soil-based organism. SBOs are known as bacteria living in the soil which give nutrients and health support to plants and to humans. SBOs are also referred to as spore-forming-bacteria and they are known to be able to “inoculate” the digestive track with bacteria beneficial to digestive health.
Bacillus has a strong ability to survive harsh conditions by producing an endospore allowing it to endure extreme conditions of heat, dryness, humidity and acidity in the environment. It promotes the growth of other beneficial bacteria (probiotics) such as Lactobacilli. Like other SBOs, Bacillus subtilis can overcome the harsh stomach acid environment, which allows it to get into the digestive system and colonize it with its beneficial bacteria.
Why Choose Digestive Enzyme Pro Blend?
Digestive Enzyme Pro Blend is specifically designed to naturally and safely support your digestion health. To make our product more efficient than many other solutions in the market, we added probiotics to support a healthy microbial balance in the body while supporting your digestive health and nutrient absorption.
For Legal disclaimers, use and precautions, click here https://naturactin.com/en/product/dig…

 

Anti-wrinkles Cream, Naturactin Anti-wrinkles Cream, Organic Anti-wrinkles that actually work

Anti-wrinkles Cream, Naturactin Anti-wrinkles Cream, Organic Anti-wrinkles that actually work

 

Anti-wrinkles Cream, Naturactin Anti-wrinkles Cream, Organic Anti-wrinkles that actually work, We guarantee a 30-day money back guarantee if you don’t the results and questions will be asked https://naturactin.com/en/product/ant…
Hi guys. My name is Samana and today I’m going to talk to you about a product that can change your look in a short period of time. Naturactin Anti-wrinkles Cream. Who likes wrinkles? Well, not me, and I’m sure you don’t like them either. Wrinkles are the results of a natural aging process. Unless we do something about it, they will keep coming, keep appearing and keep making us look uncomfortable, isn’t it?
Well, Naturactin Anti-wrinkles Cream is this solution that’ll make your wrinkles fade away in a short period of time. All you have to do is apply the cream every day and continuously do so until you see results. Now, here is the good news. This product comes with a 30-day money back guarantee if you don’t see the results. If you want to know more about this product and many others such as our Premium Collagen, biotin, and our anti-aging products, please click the link below and start your journey to a new look of yourself.
About This Product
Moisturizes Skin*
Softens dry patches*
Protects skin health*
Hydrates to diminish fine lines*
What is an Anti Wrinkle Cream?
Looking for the results of a facelift, minus the surgery? Look no further than this top pick that target wrinkles around the mouth, eye wrinkles, sagging skin and more. The signs of aging don’t just show up in one area of the face. The eyes, cheeks, forehead, lips—in fact, the entire face—are all affected. As we age, we lose fat and collagen, causing us to look older. As the skin drapes over facial bones without fat to fill in hollow areas, the face can look gaunt and fine lines and wrinkles become more apparent. Therefore, it’s important to take a comprehensive approach to improve skin quality and firm the skin’s appearance. Our Anti Aging Cream offer an alternative to pricey surgical options, mimicking the results of a face lift, injectables or skin tightening procedures with no needles and no downtime. These fast wrinkle remover creams work fast to temporarily freeze the look of wrinkles and tighten up the skin’s appearance. Our formula is the best Anti Aging Cream that deliver results, not just promises, and offer a noticeable tightening and firming effect in little time. They contain natural ingredients instead of harmful chemicals, artificial fragrances or fillers.
Our Promise
What sets our product apart in term of result is speed. This powerful Anti Wrinkle Cream tightens, plumps and firms the skin’s appearance in just 60 seconds, making it one of the fastest and most effective anti-wrinkle creams on the market, without any side effects—perfect for use before a date or big event. According to an independent consumer study, 97 percent of users reported a decrease in the appearance of eye wrinkles after using Instant Facelift, and 95 percent saw a decrease in the depth of forehead lines. Our product features impressive ingredients. It’s a blend of natural, vegan minerals and proven technology to target fine lines and wrinkles. Instant Facelift’s star ingredient isn’t just based on one ingredient, but a complex derived from Bentonite clay and when applied to the skin, it dries on contact, delivering an immediate tightening, firming and lifting effect. In addition to offering fast freezing of wrinkles, our product fights the forming of lines over time for a more youthful-looking complexion.
Ingredients
Glycerin – softens and moisturizes skin
Aloe vera gel – anti-inflammatory and calming
Sweet almond oil – Nourishing and acne fighting
Cucumber extract – Soothes puffy skin
Ginseng root extract – Tones and brightens
It contains hyaluronic acid, a powerful humectant that attracts water to the skin to replenish dryness. Keeping the skin hydrated is one of the best ways to reduce wrinkle volume and give the skin a plump appearance. And because our Instant Facelift Cream contains other advanced anti-aging ingredients like peptides (Acetyl Hexapeptide-8, pentapeptide- 18, Dipeptide Diaminobutyroyl Benzylamide Diacetate, Acetyl octapeptide-3, Palmitoyl Tripeptide-1, Palmitoyl Tetrapeptide-7) and plant stem cells, it offers both instant and long-term benefits with continued use.
Legal Disclaimer
Do not exceed recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with a known medical condition should consult a physician before using this or any dietary supplement. Keep out of reach of children. Do not use if the safety seal is damaged or missing. Store in a cool, dry place. These statements have not been evaluated by the food and drug administration.

Covid Vaccine, How does the Covid Vaccine work, how to determine which vaccine is best for you

Covid Vaccine, How does the Covid Vaccine work, how to determine which vaccine is best for you

 

Hello, I’m Dr. Trish Murray – physician, best-selling author, and the Health Catalyst Speaker. You found this talk most likely because you’ve been searching to try and understand better how the COVID-19 vaccines work. That’s exactly what I’m going to cover here. So, let’s get going. Get your FREE copy of Dr. Trish Murray’s first book, https://freebook.discoverhealthfmc.co…
Watch a video recording of this presentation on our YouTube channel: How do the Covid-19 Vaccines Work? Full blog and video here https://www.discoverhealthfmc.com/blo…
First of all, to understand the mechanism of how the vaccines work we have to understand what is a virus? How would you attack it? Viruses are microscopic parasites, generally much smaller than bacteria. Viruses are made up of a small collection of genetic code, could be DNA or RNA, and then that genetic code is surrounded by a protein coat. Viruses cannot replicate alone out in the environment. They must infect cells. They must infect an animal or human and get into your cells. Then they hijack the host cells’ machinery, basically your genetics, in order to replicate. Typically, they then kill the host cell in the process of replication and cause damage to the host organs.
Researchers have estimated that viruses outnumber bacteria by more than ten to one. Viruses cannot be killed by antibiotics. That’s why we’ve been in a pandemic for the last year because the antibiotics are of no use against the virus. Only antiviral medications…but we don’t have any specific antiviral medications for COVID-19. Then in order to protect or get your immune system to be able to protect you, vaccines can eliminate or reduce the severity of viral disease.
Now, let’s look at the definition of a vaccine. A vaccine is a product that stimulates your immune system to produce immunity to a specific disease, therefore protecting you or any person from that disease.
Now, again, with what we just said if your immune system is ultimately what’s going to protect you, then you need to have some basic understanding of how the immune system works. The immune system is a very complex system, but I’m going to take a few moments here and give you the basics so that you have a basic understanding.
First of all, you’ve got to understand that your immune system is a defense system. It is your military with different branches. Just like in our American military we have the Navy, the Army, the Air Force, the Marines, there are different branches to your defense systems of your body in your immune system. Those branches in your immune system are called the innate immune system, the adaptive immune system, and the adaptive immune system again can have different branches such as the Th1 pathway and the Th2 pathway. I’m not going to go into huge complex detail about all of these different branches. Again, I’m giving you the basics. Later I’m going to give you an offer of my first book for free, in which I talk a lot more about the immune system and how it works.
Let’s talk about the different branches. The innate immune system is really your ground forces. It’s your army, the men and women on the ground, the ground forces that are the first line of defense against any invader. Your innate immune system is the first thing to attack any virus or any bacteria or any foreign invader of your body.
For the full blog, please click here https://www.discoverhealthfmc.com/blo…

COVID Long Haulers

Hello, I’m Dr. Trish Murray. I want to talk to you about COVID long haulers. If this is what you’ve been researching, you found this video because you or a loved one has survived and done well with the acute COVID-19 infection. Meaning you’ve had COVID, you went through the acute illness, but now it’s even weeks or maybe even months later and you or your loved one still does not feel back to normal health yet.

You may be dealing with fatigue or you may be dealing with a chronic cough or even shortness of breath. You may be dealing with headaches and cognitive problems like brain fog and concentration issues or you’re dealing with muscle aches or joint pains that just won’t go away. All of these are the examples of symptoms people all over the world are dealing with COVID-19 post-COVID syndrome and now the term COVID long haulers.

Now, why am I standing in this road full of snow and mud? Well, I live in the North Country of New Hampshire, and this is the first weekend of spring. Yup! First weekend of spring up here, folks. We don’t really get spring. We get mud season! The reason I’m doing this is because I want you to understand an analogy that we understand up here in the North Country what it means, the long haul of winter. It’s spring but we still have this much snow. This is the road that leads to my house, and it’s full of water and mud. Mud season is the idea that, you know, what’s going to happen is that Mother Nature over the next few weeks is going to take care of all of this snow and the water. The snow’s going to melt, and the water’s going to recede. Mother Nature’s going to do her job, and the warmer weather is here and it’s coming. But even when the water and the snow recede…if you notice this road. It’s got rivets in it from the tires going through the mud. It’s got potholes in it. Once all of it recedes, the water and snow, I and my family are still going to have to do something in order to get this road back to optimal surface.

That’s the analogy I want to share with you, that your immune system has irradicated the acute COVID-19 infection, but your immune system and possibly your detoxification system and maybe even your gastrointestinal system have been left with rivets and potholes, if you will. You have to do something in order to bring yourself back to optimal health. You’ve got to clean things up.

Now, again, my name is Dr. Trish Murray. I am a functional medicine specialist, and I’ve been helping thousands of people over the last decade to take control of their health and optimize their lives again. It involves things like nutrition and diet. it involves things like gentle movement and exercise. It involves things like avoiding toxins in your environment. In involves decreasing your stress. All of these things, one step at a time, will help you get your life back and smooth out your immune system function and your nervous system function and all the systems of your body will function more optimally again.

I’m offering you, through this video and the link that’s on this page, a FREE copy of my first book called Make a D.E.N.T. in Chronic Disease. It’s going to teach you everything you need to do to get started, to get back to melting the snow of mud season, absorbing the water, and then you can cleanse the road, smooth the road out, smooth your immune system out, get your nervous system back up and running optimally so that you can alleviate the symptoms of COVID long hauling and get back to optimal health.

 

Get your FREE copy of Dr. Trish Murray’s first book, Make a D.E.N.T. in Chronic Disease

 

Contact Discover Health Functional Medicine Center:

Check out our online shop for more resources and educational programs!

Love the show? Subscribe, rate, review, and share!

Want to be our next guest or sponsor an episode? Send us an email at discoverhealthpodcast@gmail.com

Join the Discover Health Community today:

Foods That Can Help Boost Your Immune System

A number of foods have been found to benefit the immune system in a range of ways. One group of foods is thought to reduce inflammation in the body, leading to less wear and tear on all your bodily systems, including your immune system. Adding anti-inflammatory foods is thought to prevent disease, or reduce the more severe symptoms in those who are suffering from certain health issues, such as arthritis and inflammatory bowel disease.

Another group of foods has been found to trigger inflammation, so avoiding these foods can also provide relief from a range of troublesome symptoms, including allergic reactions such as eczema, asthma, gluten sensitivity and lactose intolerance. These allergies are obvious examples of how inflammation can affect anyone’s health. Avoiding inflammatory foods has shown clear benefits in relation to heart disease and all forms of arthritis, particularly rheumatoid arthritis (RA).

The third group of foods that can boost the immune system to prevent disease and enhance health are known as antioxidants. The normal wear and tear on our bodies every day as a result of stress, the environment, unhealthy foods we eat, smoking cigarettes, and so on, is called oxidative stress. It is thought to be a major cause of aging in the body.

Antioxidants are so named because they combat oxidative stress, thus decreasing the wear and tear on the body and reducing the effects of aging. Some antioxidants are so powerful, they have even been associated with cancer prevention.

Eating more anti-inflammatory foods while cutting back on inflammatory ones, and adding delicious antioxidants to your diet, is the best way to boost your immune system, reduce the effects of aging, and prevent disease. So, which are the best foods to eat, which are the best to avoid, and which foods are the best sources of antioxidants? We will list the top 10 for each category below.

Top 10 to Eat, to Reduce Inflammation

1-Salmon and Other Fatty Fish with Omega-3s
2-Probiotics, found in cultured foods like yogurt and kefir
3-Olive Oil
4-Sour Cherries
5-Walnuts and other tree nuts
6-Peppers
7-Ginger
8-Turmeric
9-Green leafy vegetables and cruciferous (pronounced CREW-sif-er-us) vegetables like broccoli and bok choy (Chinese cabbage)
10-Berries such as blueberries

Top 10 to Avoid If You Wish to Reduce Inflammation

1-Sugar
2-Salt
3-Standard Cooking Oils
4-Trans fats
5-Red Meat
6-Processed Meats/cold Cuts
7-Refined Carbohydrates
8-Artificial Sweeteners and Flavorings, such as aspartame and saccharin; Monosodium Glutamate (MSG)
9-Alcohol
10-Dairy Products

Top 10 Foods with the Highest Level of Antioxidants
1-Small red beans
2-Blueberries, wild
3-Red kidney beans
4-Pinto beans
5-Blueberries, cultivated
6-Cranberries
7-Artichokes
8-Blackberries
9-Raisins
10-Raspberries

It may seem overwhelming at first to make changes to your diet, especially if many of your favorites are on the foods to avoid list. Fortunately, a little effort can go a long way towards improving your immune system if you make healthy substitutions.

For example, if you love sweet, sugary foods, use more fruit to curb your cravings. Blueberries and raspberries can be eaten fresh or cooked as part of a healthy dessert. In our house we buy them frozen when they are on sale in the supermarket and eat them frozen in place of ice cream or another more fattening dessert. We add fresh ones to a range of recipes, from fruit salad to interesting sauces and rice pilafs.

If you are a meat eater, eating fish for 2 meals a week and beans such as the antioxidant-rich red kidney beans or pintos is easy and tasty too. Have fun looking up new recipes and exploring cuisines from around the world. For example, these beans are perfect for Mexican or Tex-Mex cookery. Many of the foods on the anti-inflammatory list are ideal for Chinese or Indian recipes.

Use these three lists to boost your immune system, and see how you can eat better than ever while fighting disease.

 

Get your FREE copy of Dr. Trish Murray’s first book, Make a D.E.N.T. in Chronic Disease

Combat Autoimmune Challenges Naturally

Click here to listen to this episode of the Discover Health Podcast

Watch this full webinar on our YouTube channel: https://youtu.be/3EOQo917Tfg

 

Welcome everyone to this talk entitled “Combat Autoimmune Challenges Naturally.” My name is Dr. Trish Murray, and I am a physician, author, and the Health Catalyst Speaker.

Functional medicine is often referred to as “the future of healthcare,” yet it is still widely unknown what sets this practice apart from the conventional healthcare provided today.Click To Tweet The main differentiating principles of functional medicine include:

  1. It is a model of personalized care.
  2. It is focused on the causes of discomfort versus just looking at the symptoms.
  3. It is a deep-seated trust in the individual’s body to self-regulate.

Functional medicine is revolutionizing the medical field by empowering patients to better understand imbalances in their bodies, how these imbalances affect their health, and the solutions available to support the normal healing mechanisms within their body. Above all, the functional medicine field helps redefine how we think of disease by providing a more productive framework to achieve optimal health.

Now, the Merriam-Webster dictionary defines disease as, “a condition of the living animal or plant body or one of its parts that impairs normal functioning and is typically manifested by distinguishing signs and symptoms.” Now, the current healthcare model is disease focused. You feel sick, therefore you go to a doctor for a prescription to address the symptoms related to your disease. You are then told you are healed because, for example, your cough is gone, or your nausea subsided. Does this sound familiar? This is great for short-term issues as you are able to mask your discomfort fairly quickly. However, for more long-term issues, this medical model fails on addressing the real issues of disease.

Functional medicine practitioners, however, recognize that disease is the result of underlying causes, imbalances, and dysfunctions in the various bodily systems.

When thinking of disease as a result from an issue rather than the issue itself, treatment can be administered in a way that provides long term relief, promotes sustainable health, and empowers the patient in their individualized healing process.Click To Tweet

Now, autoimmune disorders are diseases of the immune system. They manifest in different ways, but all behave very similarly in the sense that the immune system becomes confused and begins to attack the body’s healthy tissues mistaking them for foreign invaders. Due to the lack of understand of these diseases, conventional medicine works to treat the particular organs affected rather than viewing them all for what they are – diseases of the immune system. Therefore, there is no unified branch of medicine for these autoimmune conditions. Instead, patients are given referrals to specialists that are trained in specific organ systems such as a patient with Crohn’s disease is sent to a gastroenterologist. Someone with rheumatoid arthritis is sent to a rheumatologist. A person with multiple sclerosis is sent to a neurologist. This strategy, of course, brings patients further away from treating their body’s immune system, resulting in a vicious cycle.

It is common for those that suffer from autoimmune challenges to see a number of specialists for each of their symptoms. Some specialists were listed in the previous examples, but others even include endocrinologists, nephrologists, hematologists, and even dermatologists. While these professionals provide an important service and are adequately knowledgeable in their system’s specialty, there is a good chance they are not equipped to address the need for truly supporting your immune system. Most of the medications used to treat autoimmune conditions focus on blocking the immune system’s overall function.

Autoimmune disorders come in all different forms including:

  • Type 1 diabetes
  • Rheumatoid arthritis
  • Lupus
  • Multiple sclerosis
  • Inflammatory bowel diseases (such as Crohn’s disease and ulcerative colitis)
  • Guillain-Barre Syndrome
  • Psoriasis
  • Grave’s disease
  • Hashimoto’s thyroiditis
  • Vasculitis

Again, all of these autoimmune disorders have two things in common:

  1. The immune system is not functioning properly.
  2. Formal diagnoses are required to start receiving any conventional medical treatment.

Now, fortunately, functional medicine doctors do not wait for the label or the uniform to begin combating the autoimmune challenges and improving your immune system’s function.

You see, as functional medicine practitioners, we take a holistic approach to healing. We offer comprehensive health assessments and collect numerous data that sometimes are and sometimes are not part of the traditional medical workup. Not that everyone requires all of the tests I’m about to list off, but workup can be individualized to each patient and can include some of the following:

  • Personal and family medical history that typically includes a timeline of a person’s entire life, highlighting illnesses as well as physical and emotional traumas
  • Genetic makeup
  • Urine analysis
  • Saliva testing
  • Blood tests
  • Nutrient profiles
  • Allergy testing
  • Stool analysis
  • Adrenal stress profiles
  • Hormone testing
  • Environmental factors
  • Mind-body elements
  • And many more

You see, administering an array of diagnostic tests provides us a greater range of information to best assess and identify the root cause of each individual’s condition.

Now there are three primary things…now this is the most important information for you to make sure you understand if you’re someone with an autoimmune condition. There are three primary things that must be present for anyone to develop an autoimmune condition.

  1. Genetic susceptibility. A person must have a genetic susceptibility, meaning you get your genes you’re your mother and your father. You inherit those and you must be at risk for an autoimmune condition. You do need to have a genetic risk, but actually your positive genes will…your body wants to come to health so our genetics…the bad genes get turned on because of two other things. One is a barrier dysfunction.
  2. Barrier dysfunction. When I say, “barrier dysfunction,” if you think about it, your skin is a barrier. It separates, you know, the outside world and it keeps all your stuff in and separates the inside of you from the outside of you. The skin is a barrier. Your gut lining is also a barrier. Leaky gut, which most people today or many people today have heard of, is another barrier dysfunction that can be the underlying cause of an autoimmune condition and an immune system getting out of balance. Your blood brain barrier is another barrier that can be dysfunctional. The third thing you must have…so genetic susceptibility, barrier dysfunction, and the third thing you must have in order to develop any autoimmune condition is an environmental trigger.
  3. Environmental trigger. Something like toxins, or food sensitivities, or stress are some examples.

Now, with this being said, according to functional medicine, the most common root causes of autoimmune disorders include:

  • Excessive inflammation
  • A weakened microbiome, meaning the bugs that we live in relationship within our colon or on our skin or in our sinuses are out of balance
  • Leaky gut
  • Chronic infections, whether that chronic infection is in your gums of your mouth or in your gut or on your skin or maybe you’ve had Lyme disease or some other viral infection like Epstein Barr and mono. These chronic infections can be the cause to initiate the trigger for autoimmune disease.
  • Oxidative stress
  • Food sensitivities
  • Exposure to toxins. Some toxins would include mold, traditional or regular cosmetics that aren’t naturally made and have a lot of toxins in them, foods like food sensitivities as I mentioned before, and heavy metals like mercury and lead and other heavy metals.

With these different things, if they’re identified for the individual, it is easier to assemble an approach and a treatment plan to combat these challenges naturally and holistically rather than just temporarily masking the symptoms like blocking your immune system’s function.

Now, various strategies functional medicine doctors use to heal the body’s barriers and to identify and eliminate the environmental triggers to reverse autoimmune imbalances include:

  • Addressing someone’s inflammation
  • Helping someone identify the best diet for them so that they quiet their immune system
  • Healing the gut
  • Supplements, of course, are important many times to help balance the immune system and decrease inflammation
  • Detoxification from toxins
  • Exercise and physical activity are extremely important in fighting against any disease process, and particular autoimmune disease
  • Treating any infection that is identified
  • Stress management
  • Relaxation techniques
  • And, of course, many more

To best be prepared to combat autoimmune complications, it is important to understand the role of inflammation in the body. Inflammation is, first of all, a vital immune response. It is the body’s attempt to defend itself against any pathogen, any foreign invader. It’s the immune system’s response to heal from injury and repair damaged tissue. If you sprain your ankle and your ankle gets swollen and red and warm, that’s normal because that’s your body’s immune system acute inflammation response in order to heal.

But

chronic inflammation, however, can worsen the body’s ability to recognize foreign invaders and puts your body on “high alert” for prolonged periods of time.Click To Tweet This can cause lasting damage and the autoimmune response that leads to the body attacking its own healthy cells. It’s almost like I talk in my book, Make a D.E.N.T. in Chronic Disease, about the immune system, and I talk about it as if your immune system is your military: your Army, your Navy, your Air Force, your Marines. If your soldiers don’t ever get to rest…many people are familiar with the concept of what’s called “friendly fire” meaning the soldiers make mistakes and we end up shooting our own people, let’s say. Well, your immune system works in the same way. If it’s hyperactive all the time and it can’t differentiate between foreign invaders and your own tissue, then it starts to attack you.

Now, inflammation can be caused by a number of things, many overlapping with the factors thought to cause autoimmune issues. Up next, we will be discussing different ways to address inflammation of the body and in turn, to combat the common challenges associated with autoimmune disorders.

The number one thing in order to stop any inflammation in the body is to heal the gut!Click To Tweet The gut is the foundation of so much chronic disease and particularly hyperactivity of your immune system. The gut microbiome is an ecosystem of organisms including bacteria, yeasts, fungus, viruses, and even protozoa throughout the digestive tract. Most importantly, it is home to 80% of our immune system!

Now, an imbalance in gut bacteria or increased permeability of the intestinal walls (also known as leaky gut) is the typical barrier dysfunction, remember before we talked about three things: genetic susceptibility, barrier dysfunction, and an environmental trigger. Well, leaky gut and increased permeability of your intestinal walls is the typical barrier dysfunction that is a prerequisite to the development of autoimmune conditions. These issues contribute to inflammation and in turn the worsening of autoimmune responses.

Now, thanks to Jeffrey Bland, Ph.D., who is the father of functional medicine, and his colleagues at the Functional Medicine Institute, the 4 R Program was developed which provides an effective and complete way to address and treat gastrointestinal dysfunctions while achieving optimal health and optimal digestion. So, let’s cover these four Rs.

The first R and the first step is to remove possible irritants including inflammatory foods, toxins, and removing and eliminating any low-grade infections. There are many ways to recognize the culprits of your discomfort. One of the top things are food sensitivities. Food sensitivities are different from allergies. We all know that if, for example, a child is allergic to peanuts, they sometimes can’t even be in the same room with peanuts or they’re going to immediately break out in a rash or have problems even breathing. Folks, food sensitivities are different. You could be eating a food you’re sensitive to every day of your life, let’s say, but you’re not able to draw the link between that food and how you’re feeling because it could take anywhere from a few minutes to a few days for a food that you are sensitive to to cause any reaction.

Food sensitives are best identified by taking part in a comprehensive elimination diet.Click To TweetWhat that means is that you’re going to eliminate the top ten foods in our Standard American Diet that could possibly be a food sensitivity for anyone. For twenty-one days, three weeks, you’re going to avoid those top ten foods. On day twenty-two you do not go, “Woohoo!” and go out and have a pizza and a beer and put everything back at the same time. If you do, you’re going to feel lousy and you will have missed your opportunity to be able to identify which one of those categories of foods that you eliminated for the twenty-one days that you’re sensitive to. Is it one category or two categories or three categories or what? This is a comprehensive and involved step that someone needs to take to identify their food sensitivities.

I have created a course that I call the Detox Plus Program. In this program, this course, I have a guidebook that you print out and five different videos to explain exactly what you do from week to week during your comprehensive elimination diet. In the end of this process, not only have you detoxed, plus you’ve been able to re-challenge the foods in a proper way so that when you’re done, you will have identified your food sensitivities and you will know what to do about how to avoid them.

The other thing you’re going to want to do is it’s recommended to avoid common gastric irritants including caffeine, alcohol, and even nonsteroidal anti-inflammatory drugs (NSAIDs) like Advil, Motrin, Aleve. They damage, actually, the gut wall. Another thing that can be done to evaluate your microbiome is a stool analysis. That can uncover potential infections caused by parasites, yeast, or bacteria. Now, tests for heavy metal levels and looking for heavy metals like mercury or lead or cadmium can be done via blood, urine, or even a hair analysis.

Once you are made aware of the things irritating your body’s natural digestion, you can begin gradually removing these things that you identified as the irritants to allow your body to regain its natural rhythm and in order to heal. I guarantee you that even proceeding through Step 1 to remove things, you will already begin feeling the difference after completing this first step!

Step 2 is to replace. Step 2 is the healing process. Step 2 refers to replacing the factors needed to optimize your digestion, such as digestive enzymes or essential fiber in your diet or vitamins, minerals, and even possibly acid to increase your stomach acids for digestion. Digestive enzymes are often found in pill form and work to enhance digestion, nutrient absorption, and intestinal repair.

I do want to make a comment here about digestive enzymes because there are a lot of different ones out there and there are a lot of different combinations in digestive enzymes. Some digestive enzymes will include not only the enzymes to break down carbohydrates, fats, and proteins, but they’ll also include what’s called hydrochloric acid (HCl) in them. Many of us do need to increase our stomach acid, but some of us don’t.

So, the only way really to know is to try. If you have heart burn on a regular basis, but you do not have a stomach ulcer at all trying a digestive enzyme that does have HCl (hydrochloric acid) in it is okay to do. If it causes heartburn or increases your heartburn, then that is not good and therefore that’s a sign that the digestive enzymes with the HCl in it and combined with it is not good for you if it increases or causes heartburn. Then you would find one that just has digestive enzymes but does not also include hydrochloric acid or HCl. If you take the digestive enzymes that’s combined with HCl and it does not cause heartburn or it decreases the heartburn you already have been experiencing, then that’s the right one for you. That’s sort of a caveat of something very specific that some people struggle with and aren’t familiar with.

Your nutrient needs are determined by your clinical history and lab testing and provide you with personalized results regarding any vitamin or mineral excess or deficiency. They can be addressed by diet change or supplementation. For example, in the functional medicine world there are what are called numerous advanced functional medicine tests. I use a lab called Genova Diagnostics. It’s just a very popular and familiar and it’s an excellent advanced functional medicine lab.

I offer a test through my office that’s called the NutrEval®. Basically, it’s a nutritional evaluation. This test is awesome because it looks at basically many, many, many different organic acids in numerous biochemical pathways that go on in your body and assesses your gut health, your protein balance, your neurotransmitter balance, your detox system health. It tests you for heavy metals. I mean, it’s an extensive, extensive test. Based on all of the information that it provides for you as an individual, it also tells you what vitamins you need, what minerals you need, and even at what dose. It also tells you what other nutrients that would be recommended specifically for you. It is an amazing test, and I use it on a regular basis with patients.

Step 3 is all about restoring the balance of your gut bacteria, your microbiome. A proper balance of healthy bacterial flora in the gut is crucial for:

  • Immune activity and balance
  • Mood stability
  • Weight management
  • Disease prevention
  • Communicating bodily changes

A way to repopulate the much-needed healthy bacteria is by including probiotics and prebiotics in your diet. Up next, we’re going to discuss the differences between prebiotics and probiotics as well as common foods that you can include in your diet to reap the benefits from both prebiotics and probiotics. Let’s talk about that.

Probiotics, folks, are live bacteria that are found in foods such as…pretty much everyone’s familiar with the concept that yogurt has live bacteria in it and so it is a probiotic. Kefir and sauerkraut and tempeh, miso, kimchi, and kombucha are all probiotic foods that promote a healthy balance of bacteria throughout the digestive tract and aid in the battle against many gut-related chronic illnesses. What I recommend is that if one of these you are most familiar with or draws your attention, I would look into not only how to buy it but also how to make it. I make a batch of kombucha on a regular basis at my home. It’s always sort of up in the cabinet fermenting. Once a month or so I will take my brewing kombucha down, I will make a new batch, and then I will put some of that kombucha, for the next week or ten days, in my smoothie every day. You can make your own kombucha, for example, or you can make your own kefir or your own yogurt or your own sauerkraut for that matter! It’s not that hard to do, you just need to look it up and Google it and find out how to do it and start trying to process it. It’s just such a powerful thing. What you feed the bugs that live in your gut are what’s going to promote the right bugs and the right relationship.

Prebiotics are a type of plant fiber and act as food, or fertilizer…so prebiotics are more fertilizer for the probiotic bacteria. Prebiotic foods don’t have the bacteria right in them, they’re not fermented, but they are fiber. They’re plant fiber, and they act as fertilizer for the good guys, the right bugs. In short, prebiotics are needed to help the good bacteria or probiotics stay alive and thrive within your system. Prebiotics can be found in many different foods that are high in fiber such as artichokes, garlic, onion, asparagus, apple, and even legumes.

You see, when we eat fiber, folks, we do not digest it. Humans are not able to digest fiber that we eat. The bacteria that live in our microbiome are the ones that digest fiber for us. Then what the breakdown of the fiber by the bacteria, they create what are called short-chain fatty acids. It’s the short-chain fatty acids that the cells that line our colon, our own cells, use as food. They are the nutrients to them. This process is an example of the symbiotic relationship between your microbiome and the bacteria that live in your colon and the health of your GI tract and the lining of your colon. You see, we need the correct bugs living in our colon to keep us alive and to help us survive optimally.

Now, the last and most important step of your gut’s restoration is repair. Chronic inflammation and stress can severely compromise the lining of the gut. When this is not addressed, this leads to further autoimmune challenges and nutrient deficiencies. Eating foods that are high in zinc; high in L-glutamine; high in vitamins A, D and C; and high in fatty acids and antioxidants support the immune functioning and restoration of your gut. Also, meditation, movement, and other stress management practices are imperative to the repair step of repairing your gastrointestinal system. Up next, we will be spotlighting how some of the most important nutrients aid in combating autoimmune challenges.

Let’s talk about a few specific supplements. A few of the most important nutrients for those suffering from autoimmune issues include, and these aren’t necessarily in any particular order, but vitamin D would be high on the list for sure. Most immune cells have vitamin D receptors that can help adjust the balance of your immune system’s responses. Additionally, vitamin D can activate over 1,000 different genes in the body.

Another supplement or vitamin that is extremely important is actually a mineral called zinc. Zinc helps support the thymus glands and regulate inflammatory cells. Proper zinc levels play a huge role in coordinating the immune system’s inflammation reactions. Obviously, during this COVID pandemic we’ve all been living in for coming on not quite a year yet, but it seems like it, there are zinc lozenges out there, for example. You hear about zinc promoting and optimizing the immune system. It plays into autoimmune conditions as well.

The next supplement or vitamin you would want to consider with autoimmune conditions is called glutathione. Now, glutathione is a powerful antioxidant that is produced in the liver and it especially promotes healthy detoxification of the many irritants that breed inflammation. It also protects the body from oxidative stress and immune dysfunction.

Now, it is difficult to take glutathione tablets that you buy in a store directly because what happens is when you take glutathione in a pill, when it gets into your stomach, your stomach is a very acidic environment and it destroys the chemical makeup of the glutathione. Instead of typically taking glutathione as its own item, many people will take a precursor to glutathione, meaning a supplement that will cause glutathione to be produced in your liver naturally. The two top ones are something called alpha-lipoic acid and the second precursor to glutathione is called N-acetylcysteine or for short NAC. You can take a liposomal or a lipid or fat form of glutathione and sometimes for some people that works well, but the bottom line is glutathione is an awesome antioxidant and a detoxifying chemical and we need to optimize our liver’s ability to produce it.

The next one I want to talk about are omega-3 fatty acids. Fish oils predominantly, but you can produce omega-3 fatty acids from flaxseeds as well and from certain foods. When we get into the discussion of omega-3 fatty acids that you hear about as supplementation a lot and is more health promoting and anti-inflammatory, the opposite of that or the competitor to that is an excess amount of omega-6 fatty acids in the body. The reason why omega-6s are bad is they promote inflammation. Now, you need in your body for optimal health both omega-6s and omega-3s, however, what happens with the Standard American Diet typically is the typical American is eating a diet that is greater than 9:1 of omega-6 to omega-3 fatty acids. This means the Standard American Diet is extremely inflammatory and very high in omega-6s and very low in omega-3 fatty acids. An optimal ratio should be a 3:1 ratio of omega-6 to omega-3s in a person’s diet. Again, most Americans are eating greater than a 9:1 ratio, which is extremely pro-inflammatory and driving autoimmune conditions.

Some very basic things you could think about with your diet is to decrease your meat intake. I’m not saying you have to be a vegetarian but think about any meat serving being about the size of the palm of your hand rather than, you know, the Fred Flintstone piece of meat hanging off the sides of the plate. Decrease the amount of grains in your diet as grains also promote omega-6. We’ve all been told, “God forbid, don’t eat fat because it’s going to make me fat.” Folks, you should increase healthy fats because that’s what the omegas are. Omega-3 fatty acids come from healthy fats like avocados or flaxseeds or cold-water fish like salmon or cod. If you increase these items in your items and find better balance between grains and meat and these different types of healthy fats, you will improve your balance, your ratio between omega-6 and omega-3 fatty acids. I’ll tell you, the imbalance that’s going on out there in the typical American diet between omega-6 and omega-3 fatty acids has been proven to be a leading cause of systemic inflammation and possible autoimmune complications.

Autoimmune complications develop over a period of time, just as the healing process is not completed overnight.Click To TweetAs you begin to uncover the causes and the irritants and make the appropriate lifestyle changes, it is important to implement dietary adjustments to ensure you sustain your optimal health.

For example, if foods such as gluten or dairy were found to be causes of your inflammation if you do an elimination diet, these may need to permanently stay out of your long-term eating habits. For example, it’s been so many years for me but whenever I eat dairy, within a few days I’m going to feel sick. Whenever I eat gluten, I almost immediately feel sick. For me, personally, it doesn’t matter how many years it’s been – I cannot ingest dairy or gluten. I also cannot ingest caffeine. However, if once you have combatted the inflammation and strengthened your immune response, your body may react very differently to some foods that were once an irritant to you. For example, not everyone is sensitive to a food forever. You may heal your gut and your immune system to the point where you could handle, let’s say, dairy again.

Unfortunately, I cannot give you a specific diet plan as everyone’s needs are some incredibly different, but a comprehensive elimination diet such as my Detox Plus Program can uncover your body’s needs, intolerances, and reactions to certain foods. It is imperative to remain on the elimination diet for at least twenty-one days in order to quiet your immune system before beginning to reintroduce possible food irritants. On day twenty-two you need to know how to properly start to re-challenge the different categories of foods in a very systematic way so that you can identify your personal food triggers or sensitivities properly.

This is why I created my Detox Plus Program. With it, again, you get a written guide to know what to eliminate and what you can eat, many recipes to choose from that fit the elimination diet, and an enormous amount of education and tips on how to be successful and to avoid hidden ingredients. Besides the written guide, you also get five videos to give you an overview on how to get started, what supplements to consider taking during the detox, an educational video on how your detox system works, stress management exercise and tips, and how to systematically re-challenge the different categories of foods properly once the elimination is ending. Finally, what do you do once your elimination diet is complete, and you have identified your food triggers? What do you do next? Well, I answer all of these questions. If you are intrigued by this and you want to implement this concept, you can obtain my Detox Plus Program through my website www.discoverhealthfmc.com

We are exposed to so many toxins on a daily basis. Whether it be pesticides on your food, pollutants in the air, water contamination, or the chemicals in our household products, our bodies are absorbing, breathing, and ingesting these toxins constantly. In order to reduce this toxic burden, you must prevent exposure and detoxify regularly as well. Some prevention methods include:

  • A water filter. You can get a filter for your home. There are even some water bottles that will even have a filter within them.
  • Air purification systems is another way to detoxify your home.
  • Eating organic and non-genetically modified organisms is very important to decrease your toxic burden.
  • Buying toxic-free household items and toxic-free cosmetics.

Besides the Detox Plus Program to identify your food triggers, other detoxification methods would include:

  • Ample hydration – making sure you’re drinking plenty of water every day.
  • Fasting and intermittent fasting can help your body to allow it to detoxify better.
  • Sweating and exercising are extremely important. We actually remove toxins from our body through sweat a lot more than we do actually through urine or through our bowel movements.

Now, stress and disease go hand-in-hand.

When stress is not managed properly (or at all), the body takes the load, becomes inflamed, and often develops or worsens autoimmune conditions.Click To Tweet Everyone manages their stress differently, but some ideas for you to think about or to determine whether you’re doing them or whether you might want to be looking for options, include:

  • Deep breathing exercises
  • Exercise itself and movement, of course, is a huge stress reducer especially if it’s the right type of exercise for you
  • Yoga
  • Massage
  • Meditation
  • Creating art or crafting
  • Spending time with loved ones which is why this pandemic time is difficult. We can’t spend as much time in social settings with everyone we love all the time.
  • Going outdoors into nature is a huge reducer of stress and management of stress.

In order to help with this part of your health journey, we at Discover Health Functional Medicine Center have created a whole new program throughout the COVID pandemic. It’s called the Discover Health Movement Membership. This is a completely online program so you can do it from anywhere! It includes three movement classes per week including one called Discover Yoga, another movement class called Self-Myofascial Release, and the third movement class called Movement for Longevity. With a monthly membership, you get all three of these classes every week. You get twelve classes per month, and you get access to the last eight months that we now have been doing these classes. Multiply eight times twelve!

Now, you can join as a recordings-only member or for just a small amount more you can join as a member that wants to participate in the classes in real time. So, during the Zoom class, you can actually ask questions and interact with the teachers in a live and real-time way. To access our movement classes this winter and learn the tools to self-healing, you would go to my website again www.discoverhealthfmc.com/#Movement, and that will take you directly to the movement program.

As I typically do after these presentations, I will post in our Discover Health Facebook Group tomorrow a list of all the resources that were used to create this presentation. Now, if you are already a member of our Discover Health Facebook Group, then all you do is go into the group tomorrow and you will receive obviously a list of all the resources I used to put this presentation on autoimmune conditions together. If you’re not already a member of our Discover Health Facebook Group, then all you do is go to Facebook and go to our Discover Health Functional Medicine Center Facebook Page and then look on that page for the little button you push to ask to join our Discover Health Facebook Group. In that group, not only do you, after these webinars, get all these resources, but also every week Health Coach Trish does Coach’s Corner and every day she’s got some sort of post she is doing. The different members communicate with each other, and if you have questions you can ask them there.

One other resource that you can consider to help you understand how your immune system works and how to heal it is actually my first book, Make a D.E.N.T. in Chronic Disease. You’ll notice the D.E.N.T. is an acronym. In this book, in chapter one, the whole point of chapter one is to explain how the immune system works. I’m not talking and writing as if I’m talking to doctors. I’m writing as if I’m talking to each one of you that’s listening. A person that is a layperson that wants to understand, how does my immune system work and why is it possibly attacking me in an autoimmune condition? Then, the rest of the book explains how to heal an autoimmune condition through detox and diet, exercise, nutrition, and treatment of stress in order to heal yourself.

If you’d like to get access to this book, all you do is go to Amazon and look up the title. Look up my name, Trish Murray, or go and put in the title Make a D.E.N.T. and notice it’s D.E.N.T. I believe if you don’t put that in you may not find it, but it’s Make a D.E.N.T. in Chronic Disease. Remember D.E.N.T. is an acronym. Of course, we carry my different books in my office, so you can always call us to get access.

Thank you so much again for participating tonight and being such a wonderful audience! If you would at this time, I’m going to ask you to please share if you felt that there was one piece of information that you learned tonight that maybe you didn’t already know, or maybe already knew it but it highlighted it for you. In order to combat your autoimmune challenges naturally and to optimize your overall health, could you type it for us in the chat?

Also, if you feel like you need support on your journey, please do not hesitate to ask for help. Reach out to us at Discover Health Functional Medicine Center. In order to do that, you can sign up, there are many different ways to do it. One way is to go to my website and right at the very beginning of my website there is a link for someone to sign up for a free 30-minute introductory phone conversation with me or one of my staff in order to talk about your situation and functional medicine and to see if it is the right fit for you. You also can, of course, call my office at (603) 447-3112 or you can even email us at discoverhealthcoaching@gmail.com.

Get your FREE copy of Dr. Trish Murray’s first book, Make a D.E.N.T. in Chronic Disease

Watch this full webinar on our YouTube channel: https://youtu.be/3EOQo917Tfg

For more information on the Discover Health Movement Membership

References

Resources

Love the show? Subscribe, rate, review, and share!

Want to be our next guest or sponsor an episode? Send us an email at discoverhealthpodcast@gmail.com

Join the Discover Health Community today:

Calm Your Anxiety

Click here to listen to this episode of the Discover Health Podcast: Calm Your Anxiety

Watch this full webinar on our YouTube channel: https://youtu.be/zE73gScRqK8

 

Alright, so here we go folks! Welcome everyone to this talk entitled “Calm Your Anxiety.” I’m Dr. Trish Murray – physician, best-selling author, and the Health Catalyst Speaker. I absolutely love supporting people who are motivated to treat their anxiety and mental health holistically. I and my staff are motivated to help you remove unnecessary stress and anxiety from your life without the added pressure of prescription medications as much as possible.

Now, if you have any questions during our time together, please feel free to post them in the chat box or just hold onto them until the end of the presentation and you can ask verbally when we all come back together, and I will do my best to answer your questions. 

For those of you accustomed to dealing with anxiety, it will come as no surprise to know that

anxiety is one of the most commonly experienced mental illnesses among adults in America, affecting 40 million + a year (that’s actually 18% of our population)Click To Tweet. And, of course, during this extremely unusual year full of unknowns and unrest due to COVID-19 and our political environment, this percentage is definitely been much higher!

Yet the curious thing about this is that only 36% of those suffering with anxiety actually seek treatment at all. This tells us several things. One of these things is that anxiety is an issue that is either not taken seriously enough by those who don’t suffer to correctly assist those who do, and another is that there must be some issues surrounding the actual treatment that is being recommended.

If you (or someone you love) has ever been prescribed drugs to help you ‘fight’ anxiety, you’ll know that medication alone has varying levels of success in combating the symptoms. For some people, it has very positive results. For others, it simply does not work. That’s fine for the small percentage who see results, but what about those who don’t? Sixty-five percent of anxiety-sufferers in America currently take prescribed drugs every day, and 43% take them regularly but on a more needed basis rather than every day. It’s interesting to consider this large percentage of people who take the drugs, given that the statistics also show that only 10% of those who suffer are receiving ‘adequate’ treatment. This only strengthens the suggestion that the solution is probably not pharmaceutically based, or at the very least, that anxiety-drugs are not for everyone.

Holistic health is becoming increasingly popular as the rise of wealthy globalized pharmaceutical companies continues to dominate the medical industry. The dissatisfaction with modern medical care is not the only reason for the surge in interest, however.

As with any ideas worth spreading, the concept of treating imbalances and diseases such as anxiety with natural, holistic methods is something that comes with a firm, reliable basis, and also dates back thousands of years.

But what is holistic or functional healthcare? Well, holistic or functional medicine takes into account all of the varying aspects of life and the individual as potential causes and remedies to diseases. This means all aspects of your physical, mental, emotional, social, and spiritual health are taken into consideration and considered to contribute to the overall well-being of every individual.

As so much of modern-day healthcare focuses on ‘attacking the illness,’ as opposed to creating overall health, holistic or functional healthcare can be viewed as an overall wholesome approach to creating and sustaining better health.Click To Tweet

There are few imbalances of the body and mind that cannot be treated with holistic remedies, and so those who suffer from anxiety are no exception. As awareness of mental health issues like anxiety continues to spread, experts from around the world have begun to study the benefits of enlisting holistic health measures to combat this situation and instead of the addictive lure of prescription drugs find other methods. Psychiatry and mental illness is one of the fields in medicine that has shown the most promise with a functional medicine approach and had some of the most beneficial results over the last 30 years.

One of the dominant contributing factors to optimum health which functional medicine deals with is diet. Eating foods which promote a healthy body and mind (while also taking into account individual lifestyle and activity factors) is key to achieving balance in both physical and mental health.

In terms of anxiety, there are certain foods which both accentuate and relieve the symptoms of the disorder. Depending on the severity of these symptoms and the person’s physical health, holistic professionals will recommend specific foods to assist with relieving the symptoms of anxiety. Some foods that increase the severity of anxiety and should be avoided include the following list:

  • Caffeine
  • Refined sugar and even some really high glycemic index fruits
  • Hydrogenated oils (think fried foods)
  • Fast food
  • High-sodium foods
  • Trans fat (think anything in a box or a bag that can live on a shelf for years)
  • Processed foods
  • Soy
  • Alcohol

While some of these are more obvious than others, foods such as refined sugar, those high are sodium, trans fat, and hydrogenated oils can be hard to identify unless it’s specifically noted on the packaging. It’s best to avoid the food chosen if there is any hint of uncertainty or you’re not sure. You have to make sure that you’re reading your labels. With this being said, a general rule to live by is stay on the outside of the grocery store and avoid the packaged and processed foods in the aisles as much as you possibly can.

While it may seem to so many in our modern era of fast food and folks that do not know how to cook or don’t like to cook that the list of foods containing elements that can prove triggering for anxiety goes on and on and on and seems endless, it is possible to eat a healthy balanced diet which also lends itself to a calm state of mind.

Foods such as root vegetables contain grounding and soothing properties that help ease the effects of cortisol and other stress-related hormones, as well as foods rich in B vitamins, antioxidants, and omega-3 fatty acids. Omega-3 fatty acids are vital for our brains to function properly and regulate hormone release. For example, wild salmon, walnuts, pecans, flaxseed, and chia seeds are just some examples of foods that will promote omega-3s. Other foods which are known to benefit the symptoms of anxiety are:

  • Blueberries
  • Almonds
  • Spinach
  • Broccoli
  • Spirulina which is actually an algae
  • Raspberries
  • Dark chocolate
  • Quinoa
  • Red lentils

Curiously, many of these foods also fall into the category of what are called ‘superfoods’ – a term we’ve become ever more accustomed to hearing in the health and wellness world today.

Superfoods are simply foods which contain higher levels of beneficial phytonutrients, minerals, and vitamins in direct proportion to their composition, and so they are an excellent holistic source of anxiety-reducing nutrients.Click To Tweet

B vitamins are some of the most happy hormone inducing foods of all. Eating foods rich in these vitamins will assist with the relief of anxiety. Green vegetables such as asparagus, spinach, and avocados are just some of the foods you can include in your diet to start combatting the effects of those high levels of cortisol (our stress hormone). B vitamins and folic acid can also be found in animal-based foods such as beef, pork, chicken, fish, and eggs.   But they also are found in leafy greens, legumes which are beans, oranges and other citrus fruits, rice, and nuts.

The effects of B vitamins vary however on the extremity of the anxiety. Someone who experiences acute anxiety, for example, may not have as much success with B vitamins as someone who only has a milder form of anxiety. It’s definitely worth trying, and there are numerous B-vitamin supplements you can try to find out which work best for you. Usually if you take a very high-quality vitamin B complex, you should be fine because B vitamins are water-soluble, and they occur in many forms. There’s B1, B2, B3, B5, B6, B7, B9, and B12. There’s a lot of B vitamins. Again, unless you’re told to take a very specific one, your best bet is to take a vitamin B complex. They are necessary for proper brain function and some of the signs that you may be deficient in B vitamins include the following:

  • Fatigue
  • Headaches
  • Nervousness
  • Irritability
  • Anxiety
  • Cramps
  • Tingling in the hands and feet
  • Nausea

What is interesting about some of the B vitamins, particularly vitamin B12, is that it is an essential nutrient that is almost exclusively found in animal-sourced foods, such as fish, meat, dairy products, and eggs. B12 is also known as cobalamin. Again, it’s a water-soluble nutrient, and it’s involved in developing red blood cells and maintaining nerves and normal brain function. You can see the connection to anxiety but also tingling in the body. Now, if a person is a vegetarian or a vegan, they need to supplement the B vitamins and particularly vitamin B12. Also to take note of is the specific form of B12, methyl cobalamin, meaning the methylated form of B12 is actually the most readily absorbable and usable form of B12 when you take it orally into your body. So, you might want to take note of that and make sure that if you are taking B vitamins, the B12 and folate that are in it are a methylated form of those vitamins.

As more and more medical schools and practices begin to integrate the emphasis on ‘mind-body’ connection and holistic medicine to modern day treatments, the age-old practice of Traditional Chinese Medicine remains one of the most deeply rooted and effective traditions in medicinal history. The origin of many holistic remedies and treatments we now have in the western world comes directly from the example set by the ancient Chinese herbalists who relied on nature and their understanding of the human body and mind to both prevent and cure diseases.

Their focus, on the prevention of the onset of the disease, is where we see the effects most directly and most effectively. Many stories of herbalists and medicine men living well past the average life expectancy of their era having followed herbally-supplemented and longevity-boosting lifestyles is a testament to the power of these natural remedies.

A fascinating article I have included in the list of sources for this presentation that I’ll give you the list of later explains how even the all-powerful Chinese emperors, who experienced direct access to the remedies and experts in question, still overall exhibited a shorter life expectancy than the Buddhist monks and medicine men of their era. The conclusion to this study was simply that money, power, and exposure to treatments means nothing in terms of health and longevity if a healthy, balanced lifestyle is not observed and if the individual does not take responsibility for his or her overall health.

Taking responsibility and interest in one’s health and lifestyle can be seen in this case as a paramount element of holistic healthcare, as so much of it is extremely personal and tailored to the individual’s needsClick To Tweet. This is not a one-size-fits-all discussion. This is why it is so important for you to cultivate awareness to your own individual needs during any type of treatment and realize that health is a journey and not a destination. Especially if a person is new to functional medicine and is just starting to make foundational changes in their lifestyle and diet, it is imperative to realize that it is going to take time and self-awareness and concentrated effort over a long period of time. But, with each positive change and each positive step over time I have seen hundreds of people take control of their health and transform their lives! This is what makes me love what I do!

Stemming from the Traditional Chinese Medicinal methods of healing and prevention, many strains of herbs and remedies lend themselves to consumption in the form of a tea.

Tea leaves have been broadly acknowledged around the world as one of the most effective natural remedies for fighting signs of stress and anxiety,Click To Tweetand the beautiful thing about this kind of treatment against symptoms of anxiety is that the effects can be felt almost immediately, and the herbs are so readily available.

One of the best reasons to enlist the help of herbs such as chamomile (which many people have had before and heard of) in the treatment of illness or disease is that unlike many modern medicinal treatments, there is absolutely no toxic fallout after the body is finished processing the benefits of the tea. Herbs such as chamomile and lavender have specific healing and soothing qualities which means that drinking water infused with these leaves can have almost immediate and lasting effects on anxiety. The natural stress-relievers have been used as remedies in recipes for centuries all over the world and are widely available in the form of tea leaves.

Chamomile preparations are also used for many other common ailments such as hay fever, inflammation, muscle spasms, menstrual cramps, insomnia, ulcers, wounds, gastrointestinal disorders, rheumatic pain, and hemorrhoids. Who knew that drinking a cup of chamomile could be so beneficial?

Peppermint is another readily available herb which lends itself to soothing the effects of stress and anxiety. In the form of herbs or oil (oils can be extracted naturally from the herb), peppermint can be used in many different ways, and consuming peppermint tea when stressed or before bed is a great way to immediately calm the nervous system and prepare it for a state of calm and for a state of sleep. The menthol base is a natural muscle relaxant and so promotes the physical sensations required to relax the body and ready it for sleep.

Teas such as peppermint, chamomile, and lavender don’t contain any caffeine and as such are preferable to coffee for soothing the effects of anxiety. Peppermint also assists with digestion, headaches, and can help create a cooling effect which counteracts the heated fear associated with panic attacks.

Now, a whole other way to work with these and other herbs is through the world of essential oils and aromatherapy. Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. Sometimes it’s called essential oil therapy. Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. It enhances both physical and emotional health.

The place where the anxious person lives, where they work, and the people they surround themselves with can work as contributing factors to heightened levels of anxiety. The trouble is that many people who struggle with anxiety neglect to consider their own environment as a factor to their suffering, and it becomes increasingly easy to blame themselves as opposed to the actual external contributing factors.

Holistic healthcare methods suggest that to lower the effects of anxiety, the environment we surround ourselves with every day must promote a healthy, positive attitude towards ourselves, our work, and our relationships. It makes sense that what we experience externally will impact our senses and quality of being internally. It will affect our happiness and how we process it. For this reason, lighter, brighter, cleaner, and more open spaces are thought to improve symptoms of anxiety.

As people in western countries spend an increasing amount of time indoors, especially during colder months like here up in the mountains of New Hampshire, the importance of positive environments is only accentuated, and holistic health professionals will recommend spending more time outdoors and in nature as good ways to combat anxiety.  And during this crazy year we have all been living in, it is so important to emphasize time for yourself to disconnect from the news and the insanity so that you can relax and recharge on a daily basis, even if only for a short time, even if only for five minutes. It can make all the difference in the world. 

It’s been proven that stress levels can rise in unpleasant environments which don’t lend themselves to our emotional comfort, and so holistic health calls into question the environment in which you live, work, and interact with others. It’s vital that these elements be completely in balance and in line with your requirements to maximize your mental health and productivity. Think about it – if you don’t feel good, if you don’t feel comfortable, if you don’t feel valued in your environment, how are you supposed to function to the height of your potential? How are you expected to do your best work and be the best version of you and feel at home in your own skin if you don’t feel like your environment supports you?

Again, one thing that can assist with creating a more positive, calm-inducing, and anxiety-soothing home environment is by diffusing essential oils. All-natural essential oils such as again lavender, peppermint, chamomile, and there are many more, these are just some I’m focusing on tonight, are known to have positive effects on those under stress or suffering from anxiety. So, it’s a good idea to have them on hand at home and use them on a daily basis. 

Now, essential oils contain tiny, aromatic molecules which can pass through the blood-brain barrier immediately and have an almost instantaneous effect on the areas of the brain associated with stress, anxiety, panic, and even depression. Lavender, for example, is known to affect the central nervous system directly, which is associated with sensations of intense anxiety and stress.

Essential oils are extremely versatile and can be used in numerous ways. They can be diffused; you can also incorporate them into skin and hair care products and into the routine. Some oils that are deemed edible can be added to food, but not all essential oils are edible, so you want to make sure you get educated on this aspect. There are countless recipes online to enable you to get creative with your oils, and the effects and the uses are just as broad. You do need to make sure you learn about this and be educated as how to best use each of the different oils. Depending on the needs of the person using it, the oil can promote different effects and target different problem areas of the mind and the body. Here are some typical uses of essential oils:

  1. I’ve seen people be able to inhale directly. You can rub a couple drops on the back of your hand or in the palm of your hand and you can take long, deep breaths.
  2. You can rub directly a couple of drops of oil into your temples, your wrists, or anywhere for full body relaxation.
  3. You can use them on-the-go. You can put a few drops on a handkerchief or a cotton pad or on a scarf and inhale as needed. You’ll get instant calming support throughout your day.
  4. You can add them to the shower and immerse yourself in essential oil steam by adding a of couple drops in your shower. Remember to plug or cover the drain and inhale deeply while you’re in the shower.
  5. You obviously can purchase a diffuser to get the long-lasting benefit.

Now, again it should be noted that most readily available oils require diluting before using them topically. This can be done with any what’s called carrier oil, such as olive oil or jojoba oil or a fractionated coconut oil, and there are others. Be sure to review how any essential oil is best used as some should not be ingested and others should not be put directly on the skin at all or without significant dilution. Again, this could be researched online of course or with someone that’s very well educated in the topic.

It doesn’t have to be a holistic health specialist that tells you that exercise and keeping active is an extremely effective way of preventing the onset of many illnesses, not just anxiety and depression. The holistic way of approaching healthcare focuses not only on the period of recovery after an illness but on the lifestyle as a whole during periods of wellness, too. The more integrated the holistic measures are into your daily habits, the more optimized they become and the higher the level of overall health you can expect to experience. So, whenever you fall off the wagon, it’s easier to get back on.

Exercise is thought to be one of the most invigorating and effective ways to combat periods of anxiety, stress, or depression, as the endorphins produced after even a short 10-minute walk have similar effects to taking aspirin for a headache.Click To TweetExercise has been proven scientifically to elevate mood, and more physically active people also show lower instances of anxiety and depression. There have been countless studies done for both holistic and scientific purposes to investigate the effects of physical activity on the brain, all of which conclude that even moderate to light exercise is vital for optimum functioning and balanced moods.

Whether it’s yoga, running, climbing, weightlifting, swimming, or hiking, the effects of moving the body and engaging in physical exercise are unlike anything else for achieving stress and anxiety relief. The best way to find an activity that suits you is simply to try them. See what works for you and your lifestyle and what you can realistically incorporate into your everyday life.

This is exactly why we created ten months ago now, Discover Health Movement Membership.  This is an amazing program, and it has helped me stay active and handle the stress of this year in so many ways. This program is all online so you can participate from anywhere in the comfort of your own home. It involves three different movement modalities: Discover Yoga, the second movement modality is called Movement for Longevity, and the third movement modality is called Self-Myofascial Release. This is a holistic movement program because it provides you everything you need to optimize your flexibility, your strength, your balance, and performance while also providing you with the tools for self-healing.

I’ve had many people that are doing our program say to me they twisted their ankle, or they pulled something in their back or their neck, and they simply did one of the classes recordings or they just did things they remembered from some of the classes and they were able to treat themselves and resolve their pain!

Now, if you have ever experienced indigestion, you’ll know how uncomfortable and stress-inducing it can be. It can render you incapable of focusing on any other task, it can make you irritable and anxious to be around, and this is only when it happens once in a while. Imagine if it happened to you every day after every meal?

Now, we’ve all experienced the discomfort and negative emotions and bad moods that can result from a period of gut dysfunction such as indigestion, constipation, or diarrhea. That’s why it is no surprise to learn that gut-health has significant parallels to our mental state, as several studies have proven and publicized. And if a person has leaky gut leading to chronic irritation of the immune system and inflammation, then guest what, folks? The brain is going to be inflamed too, and this could be the main underlying root cause for your anxiety. 

One theory is that gut bacteria are intricately linked with our brain via the nervous system, spinal cord, hormones, and your immune system. You see, the vagus nerve is the main communicator between your gut and your brain. This is important because it further supports the facts which holistic healthcare has promoted for centuries – that what we put in our bodies truly does affect the way our minds work and the feelings of positivity or negativity we experience. It supports the theories surrounding certain foods and their benefits or disadvantages of promoting either happiness and decreasing anxiety or increasing anxiety.

Now, there are endless benefits to this understanding, mainly being that it gives us a better idea of which foods to eat to expect a larger surge of positive emotions or at the very least which foods to avoid to ensure we don’t experience negative emotions.

‘Flow state’ is a relatively new term that has been coined to define a state of intense creative and productive focus, whereby the person slips into an undistracted state of intense concentration while completing a task. It’s definitely not a new phenomenon, as humans have been creating and focusing in such a way as ‘flow state’ since time began; however, recent developments in technology that have damaged our attention span and ability to focus have recently drawn awareness back to the importance and significance of achieving a state of flow, causing a need for definition.

The importance of ‘flow state’ can be measured on both a personal level – how your focus can affect how you feel fulfilled by your work or other ‘flow’ activity – and yet also on an overall level of health and wellbeing, as neuroscience has proven that those who engage in a ‘flow state’ more regularly have overall higher levels of happiness and sense of balance in their life.

Finding your flow is a great way to ensure that your mood and sense of clarity don’t dip too low, helping you avoid anxiety and stress and maintain productivity levels at their highest. A ‘flow state’ can also help you escape a bout of anxiety, even though doing so might prove slightly more difficult to sustain. And again, during this year of ongoing increased stress for all of us, finding an activity that will bring you into a ‘flow state’ for at least a small portion of your day could be the answer to managing your stress and quieting your anxiety.

Now, some ways or suggestions to help you find your flow include things like reading a book. The simple act of reading a book has nowadays even been adapted to screen time, as Kindles and phone apps take over. Reading increases our ability to focus, and another principle of ‘flow state’ is that the more we engage with it, the easier it becomes to access.

Notice when you are at your most focused or productive or when you lose sense of time. Take note of what you are doing. Who are you with? What environment are you in? These are the things you want to replicate to put yourself in a ‘flow state’ on a regular basis. 

Although ‘flow state’ is by no means exclusive to those who work in a creative field, it has been observed that a large percentage of those who suffer from acute anxiety are in fact highly creative people. This would suggest that anxious energy is simply an excess of creative energy and potential that has a lack of direction and therefore manifests as stress. If so, it’s a case of re-directing this energy solely towards the task at hand and not allowing anxious thoughts to drive awareness elsewhere. Our brains want to direct us in many directions sometimes and to try and bring it back to focus is what’s helpful. Much like training your mind to read, to study, or to focus on any task you must complete, ‘flow state’ takes consistent and repeated engagement and practice to become easier. So, don’t worry if it doesn’t come immediately easily to you, just be sure to notice it when it does! What are you doing, again, when that happens and when you lose sense of time? That is the activity you want to do on a regular basis.

Another somewhat similar concept in this world is called mindfulness.

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensationsClick To Tweet that might be trying to distract you but continuing to focus on the present moment or the present activity.

One example could be cleaning the dishes after a meal and truly being present, mindful, and focused on every aspect of this activity. Take notice of the temperature of the water. Take notice of what the water and the soap feel like on your skin. Truly take notice of the soap suds. Notice the design of the dishware you’re cleaning. You see, the more your mind and being are focused and engaged in one thing, the less it can take you out on multiple tangents at the same time or down the rabbit hole of worry or concern.

Yoga and meditation are both activities which have been proven to improve and assist in accessing our ‘flow state.’ By consistently engaging our bodies and minds into a state of internal focus and concentration in the form of physical postures (asanas) or the mindful breathing techniques in yoga (pranayama) or directing the awareness of thoughts and emotions as they arise (meditation), we can begin with these practices to access a state of mind-body harmony and awareness. This focus and awareness, when sustained over a period of time, is ultimately a prime example of the human mind in a – what? A ‘flow state’ or a ‘state of flow.’

Thus, yoga and meditation are also hugely beneficial in combating symptoms of anxiety and stress. By promoting a sense of ease and wellbeing within our bodies and minds, yoga and meditation succeed in reducing the intensity of cortisol and other anxiety-related hormones, and also give us tools to use against the onset of them in future times of struggle. They give you a tool to be able to fall back on.

While many western yoga classes today here in the United States focus primarily on the physical aspect of the practice, the physical ‘fitness’ which is attainable by practicing the asanas is only a small part of what makes yoga so beneficial. When practiced properly, with awareness, mindful breathing, and attention to the body’s individual needs, yoga and meditation can promote a sense of mental fitness, too.

Combine mental fitness with physical activity and consistent levels of sustained focus, and you have a powerful holistic tool to use against the onslaught of anxiety! And, folks, I cannot recommend our Discover Yoga instructor, Meghan Vestal, any higher! She truly understands what I’m talking about tonight – the physical, mental, and emotional balance that should come from a yoga practice – and implements these concepts of balance between mind, body, and spirit into the flow of every single one of the classes she teaches. Now, to join our Discover Health Movement Membership if you are not already benefiting from it, you can go to discoverhealthfmc.com/#Movement. You would go to our own website discoverhealthfmc.com but then add /#Movement.

And also, to help you all with the meditation aspect of quieting your mind, we at Discover Health Functional Medicine Center in collaboration with Leslie Jose (who is on the webinar tonight as one of the group) and her company is called Peace of Mind Reiki and Massage are going to offer a free guided meditation with sound vibration and Reiki session. It’s going to combine guided meditation, sound vibration, and Reiki all together online (you don’t have to leave your home – you can do it just like this webinar tonight). It’s going to be online in two weeks. It’s going to be between this webinar and my next one that usually is the third week in the next month. So, it’s going to happen on Thursday evening, February 4 during this same time slot from 6:00 – 7:00 PM. 

This guided meditation that Leslie will lead will support all the attendees to tap into the body’s abilities to relax and restore. In doing so, it aides the body in eliminating toxins and the effects of stress by soothing and quieting the mind, supporting a person’s highest potential, which in turn results in better health, strengthening the immune system during COVID, and allowing for a more peaceful and capable mind. So, stay tuned, folks, for the emails that will tell you more about how to register for this awesome event. We really appreciate Leslie Jose offering to do this!

So, I have talked about a lot of holistic concepts for self-help and self-treatment for anxiety so far. But if you are someone who feels you have already been doing a lot of the things discussed so far during this presentation and you are still having problems with anxiety and you cannot seem to rein it in, then you may need more assistance. With this in mind, I want to share with you an amazing treatment modality that we have been offering here at Discover Health Functional Medicine Center for years, and I have seen how powerful it can be in helping people with anxiety and depression and other mental conditions.

This modality is called neurofeedback and is available in our office. It is a modality that you can come to the office for, and I’m going to explain a little bit more about it. Also, now there is a new technology that there is now considered a home unit in neurofeedback where someone can actually get a unit and work with it in your own home. You don’t necessarily have to come to the office to experience neurofeedback. You could do it either way.

What is neurofeedback? Neurofeedback is a form of biofeedback for the brain. You see, the brain is a computer that runs on electrical brain waves. Brain waves travel at different frequencies or speeds for different functions. A person with anxiety typically has brain waves that are sprinting at a rate that keeps that person wired, and they need to be slowed down.  

Now, with any form of biofeedback, what you do is you utilize technology to monitor the function of some particular organ system. With neurofeedback, you’re going to monitor the function of the brain. Then you either reward the system for optimal performance or you send it a safe message, that’s a negative message though, to correct the performance. So, over time the organ system, such as the brain, learns to have its brain wave frequencies stay in a range that will give it optimal performance.

So, any form of biofeedback is like going to physical therapy for the organ system that’s being focused on. Neurofeedback, therefore, is like going to physical therapy for your brain and training it to function more optimally. Now, neurofeedback has been around, folks, for over thirty years. It’s been studied throughout the neurology and brain function world and found to be very successful in treating anxiety, depression, addiction, attention deficit disorder, insomnia, and also been used to optimize people’s cognition, attention, and performance. It’s used in the military; it’s used by elite athletes.

So, if you are tired of the ‘pill for every ill concept’ and the side effects to medications or just don’t want to be on medications for anxiety, then neurofeedback might be the perfect treatment modality for you. To learn more, what you want to do is go to my website www.discoverhealthfmc.com and in the services menu just click on neurofeedback and read about this treatment some more. And if you are interested in talking with us more about it, just call our office at 603-447-3112 or you can email discoverhealthcoaching@gmail.com.

So, we’re almost finished! We’re almost at the end of our time together today. But, at this time I would like you actually to check in with yourself. Ask yourself the question, “What have I learned that I did not already know?” Also, ask yourself, “What is one thing that has been discussed that I am could be implementing in my life to help me manage my stress and anxiety better?” Again, I’m going to repeat those two questions because I actually want you to think about it, contemplate. I’m curious to hear your answers. If you’re willing, please type them in the chat box. I am going to give you a few minutes to type your answers in. Again, the questions are the following:

  1. What have I learned during this presentation that I did not already know?
  2. What is one thing that has been discussed that I am going to implement to help me manage my stress and anxiety better tomorrow (or even today after we’re done)?

There is a long list of resources that were utilized to put this talk together. As usual, I am going to provide all of them to you in our Discover Health Facebook Group. We will post them in our Discover Health Facebook Group tomorrow. So, if you are not already a member of our Discover Health Facebook Group, which is a closed group where we post things regularly, Health Coach Trish does a weekly Coach’s Corner, and you can ask questions and interact with other members looking to optimize their health, and you want to join because you’re not a member yet? All you’ve got to do is go to our Facebook – Discover Health Functional Medicine Center’s public Facebook page. Again, that’s our Discover Health Functional Medicine Center Facebook page, and simply ask to join our Discover Health Facebook Group.   Everyone is welcome, but you need to go there and request to join the group! Again, there are so many resources that we are going to post there tomorrow.

Thank you so much for joining me in this discussion on anxiety. It is such an important topic always but particularly during recent times. I truly hope something I have discussed will add a tool to your daily life to calm your stress and quiet anxiety. Again, if you are feeling like you need more help with treating your stress or implementing the different lifestyle changes necessary to take control of your anxiety, then do not hesitate to reach out to us at Discover Health Functional Medicine Center.

Again, the avenues in which you can do that are go to the website www.discoverhealthfmc.com. The other thing that if you’re new to us and you’re not familiar with all of our modalities, on my website right on the homepage next to my picture there is a link to set up a free consult. This is usually for folks that are new to us and don’t know us and would like to just have a free introductory conversation to find out if we’re the right fit for you. It’s right next to where it says, “Are You Ready to Finally Feel Better?” Again, you can call us at 603-447-3112 or you can email us at discoverhealthcoaching@gmail.com.

Again, thank you all so much for listening. That’s awesome! Does anyone else have any particular questions or comments? I know Leslie’s here. Leslie, if you want to take a moment and tell anyone about the program you’re offering two Thursdays from now, 6:00 – 7:00 in the evening (just same time, same back channel essentially). We’ll send you a Zoom link. Leslie, if you want to say a few words, that’d be awesome!

Sure! I’ve really been appreciating the opportunity to bring calm and centeredness to folks during this pretty troubling time in so many people’s lives. There’s shift and challenge happening everywhere and it’s not so much the stress of it that affects us, it’s the chemistry of that. To find ways to release the effects of it feels really important to provide.

This is pretty much the space when someone’s physically here to incorporate essential oils and the touch and sound. All the pieces that you were speaking to, a lot of those I bring into the sessions when people are physically here, but in this current environment, we can’t physically be places. Some people are uncomfortable, some people really need to be cautious about where they are and who they’re with so coming up with this opportunity to do it in a Zoom session where the words are there to guide somebody into that restorative place where the parasympathetic responses are moving in and enhancing that clearing and cleansing. Then bringing in the sound vibration which soothes and supports all the aspects of the body. Then also bringing in Reiki which can be discussed at more length as far as what that is, but basically Reiki is life. It’s a Japanese word that means life, and we all have it. When we can enhance that flow, then what the body then absorbs and can do with that energy is profound. That healing peace comes through. We’ll be combining all of that in a guided way!

Awesome! Thank you so much, Leslie, for offering that.

Julie Sargent is also on with us tonight. I know she does Zero Balancing, and I’m going to be doing a podcast with her in the future, and she’s going to be offering a training session on Zero Balancing. Julie, how does Zero Balancing play into what we’re talking tonight with anxiety?

Yeah, thanks for asking. I really enjoyed your talk. Zero Balancing is a beautiful body-mind therapy that uses skilled touch to release tension held at the bone level, and it works on somebody that’s fully clothed, thirty to forty minutes, and again just enhancing the body, mind, spirit experience and really reduces stress and feels great!

Absolutely, folks. We didn’t get into a lot of having a treatment modality done to you or for you. The idea of Zero Balancing or, of course, massage – Leslie Jose and Julie are both amazing massage therapists as well. All of these things which we need to take into consideration.

Some other people put in the chat and added…one said they didn’t know that peppermint oil helps with anxiety. Another person…and I love hearing what you put in because we all hear different things, meaning we hear certain things that are emphasized for us. We don’t all hear the same that becomes the emphasis. I think it’s really neat to share this.

One person said, “I learned good health tools have to be taken out of the toolbox on a regular basis.” Oh! I can’t underline that enough times! Folks, if you don’t practice…practice makes perfect. You’ve got to do it on a regular basis to make it a habit so that when you really are stressed like our recent times like we all are, you’re going to be able to handle it better. You can’t just all of the sudden take something out of a toolbox if you’ve never used the tools! Please, make sure that you pick something from tonight that you either knew about or didn’t know about and start practicing it on a regular basis.

Another person added, “Multitasking isn’t beneficial. I have to concentrate on mindfulness.” I must admit, I’ll put my hand up right away that during these recent times of how crazy the world has been, I have not been as mindful as I usually am. I’ve really tried to focus on this over the last couple of weeks. Again, when I’m doing the dishes…that’s why I used that as an example. What do the suds feel like? What do the dishes actually look like? Have I looked at them in a while?

When I’m eating, actually feel yourself chewing and sense the taste of what you’re truly eating and take the joy of the sensations of your mouth and your being to the foods you’re eating, especially if you start changing your diet and eating healthy stuff. It’s amazing how good it can be and how wonderful it can make you feel!

Thank you all so much for participating. I truly love these webinars every month. Thanks for supporting, and I hope everyone has learned something! Everyone, take care and have a wonderful evening!

Get your FREE copy of Dr. Trish Murray’s first book, Make a D.E.N.T. in Chronic Disease 

Watch this full webinar on our YouTube channel: https://youtu.be/zE73gScRqK8

Contact Discover Health Functional Medicine Center:

References

Resources

Get your FREE copy of Dr. Trish Murray’s first book Make a D.E.N.T. in Chronic Disease

Love the show? Subscribe, rate, review, and share!

Want to be our next guest or sponsor an episode? Send us an email at discoverhealthpodcast@gmail.com

Join the Discover Health Community today:

Why is Changing My Lifestyle So Hard?

Click here to listen to “Why is Changing My Lifestyle So Hard?

Watch this full webinar on our YouTube channel: Why is Changing My Lifestyle So Hard?

Hi, everyone. I’m Dr. Trish – physician, best-selling author, and The Health Catalyst Speaker. I want to spend a few moments with you today talking about the stages of change. You see, in all of the chronic disease out there we all know that changing a lifestyle such as improving your diet, exercise on a daily basis in some fashion or another, decreasing toxins such as alcohol, and getting good sleep such as not staying up half of the night and burning the candle at all ends…we know these things are important to our health! But yet, making the lifestyle changes and being able to be consistent with them seems to be difficult.

You know, greater than 23.5 million Americans are dealing with autoimmune conditions where your immune system attacks your own body. Millions of Americans are obviously dealing with heart disease. Millions of Americans are dealing with migraines and headaches and chronic pain. It goes on and on! So, why do we have trouble if we realize that our lifestyle is not benefitting us? Why are we unable to make the changes necessary to feel better?

Well, you know, the fact is that we’re human.

There are stages to change. Our brain and our being and our soul have to get ready for change.Click To Tweet It’s a journey that takes quite a while. Let’s review the different stages of change so you get a sense of this.

Precontemplation Stage

First of all, the first stage of change is called the precontemplation stage. You’ll see that’s right here number one. The precontemplation phase, folks, means that you actually are completely unaware that there’s a problem in the first place. You’re in denial. You don’t really have any interest in making a change. It’s sort of like, if you will, an addict or an alcoholic that basically denies in any way, shape, or form that there’s any fact that there’s a problem. We all do this! It doesn’t have to be related to addiction or any other specific condition, it’s just precontemplation stage. You don’t realize that there’s actually a problem.

Contemplation Stage

The next stage of change is number two here which is the contemplation stage. You’re actually starting to be aware, starting to contemplate, and a lot of these terms and these names of the stages are pretty self-explanatory. You’re starting to contemplate the fact that things aren’t quite right and there are things you might be doing and your behaviors that are connected to why you’re not feeling well. But you’re really not going to be ready to change yet. You’re not ready to plan; you’re not ready to make any definitive change; you’re just starting to talk about it. You’re starting to say, “Maybe I should change this,” or, “maybe I should change that.” You’re not really ready to make any definitive change. We’ve all done this. If you think back on your life. You know, you said, “Well that’s interesting. Maybe I should try that.” Then a month or two or three or six or seven go by and it’s like, Oh, I haven’t really changed anything, but you’re continuing to learn about something. You’re continuing to contemplate it.

Preparation Stage

The next stage, stage three in the stages of change, is preparation. Now, you’re actually making a public statement that you’re going to change things. Maybe you tell your sister or your mother or your spouse, “You know, I’m going to make this change.” You’re actually starting to talk about when. You’re going to set a date, or you actually buy a new pair of sneakers to be able to join the gym and you actually call and make the membership, let’s say, in the gym to start your preparations for making the changes. So, it’s the preparation stage.

Action Stage

The fourth stage of change is you finally…this is step four, folks! Number four is to take action. You actually are going to make some change. Maybe it’s one small thing. Maybe it’s two, but the bottom line is you’re making a change to change your diet or you’re making a change to do some stretching exercises every day and you’re being consistent. You’re taking action. You’ve actually put your feet or foot in the water. You know, not just your toe, but you’ve put your foot all the way into the water, and you’re taking action. You’re moving forward on your journey and you’re not just contemplating it; you’re not preparing for it; you’re actually doing it and taking action. That would mean if it’s an exercise program you’re actually going to the gym X amount of times a week that you said was your plan, or you’re walking every day for half a mile, or you are eliminating gluten and dairy from your diet for the next three to four weeks. Whatever it is, you’re taking the action and you’re doing it.

Maintenance Stage (*Recycling)

Stage five is maintenance. In the action stage, let’s say you’ve put yourself through a comprehensive elimination diet. My comprehensive elimination diet through my program is called the Detox Plus Program. It’s a three-week elimination diet that you would eliminate the top ten triggers in the Standard American Diet for three weeks. Then you would systematically re-challenge those foods in order for you to identify your food sensitivities, let’s say. Let’s use this as the example. Let’s say in the action stage you implemented for the three weeks the comprehensive elimination diet. Then for another two or three weeks you systematically re-challenged the foods, and you’ve identified for yourself that gluten and dairy, let’s say, and caffeine are food sensitivities or food triggers for you with either your autoimmune condition or your hypertension or your migraines or whatever it might be.

On the maintenance stage, the maintenance step would be for you to realize that, to institutionalize it in your life, and to be consistent in keeping out those triggers (the caffeine, the gluten, and the dairy) for another month and another month and another month. Of course, with this example, you could be re-challenging once a month let’s say those foods just to see if your gut has healed and see if they’ve become no longer a trigger for you. Let’s say they continue to be a trigger and you realize you have to stay away from them.

You’re in, now, the maintenance stage which is stage five of the stage of change. You’ll notice maintenance isn’t just written here and left alone. Below it you see an asterisk that says “recycling.” Recycling means, folks, and you see the percentage of 95% of us fail in the maintenance stage at one time or another. We all fall off the wagon. It’s natural. It’s normal. For you to fall off the maintenance stage and maybe go to a party, let’s say, and eat some gluten and eat some dairy and then feel lousy the next few days – that’s normal. We all do it. The point is, do you pick yourself up and get back on the horse, get back on the wagon, and get back into the maintenance stage? Or do you fall off completely and then have to go back, let’s say, to the preparation or go back to the action stage and then back into the maintenance stage? Whatever backsteps you might take, don’t let it defeat you.

95% of us fail especially the first time through. Each time we pick ourselves up and get back on the journey, we do better and better each time.Click To Tweet That’s nature, that’s us! We’re human, so don’t give up. Over time, the more you stay in the maintenance stage, the more you recycle.

Determination Stage

Eventually, you end up in stage six, which you’ll notice is determination phase or stage which means the change is basically constant now. You’ve changed that lifestyle and you can look back on the timeline, look in the mirror, and be like, Wow! I haven’t had dairy in like a year other than one or two or three times. That is when you truly have this last word here, folks, called transformation. You have actually transformed your life. You’ve transformed your habits, and you’ve probably transformed your health for the better. That’s what it’s all about! That’s the ultimate goal. The point of today’s talk is how long it takes.

Folks, changing your lifestyle, holistic medicine, implementing this stuff is not easy. It is not a destination, even though there is a goal destination.Click To TweetIt is a journey, and it takes many stages (as many as six) to finally get the determination or transformation phase where you can take control of your health and transform your life.

I hope this has helped and be easy on yourself! Just keep picking yourself up, and get back on the wagon, back on the horse, back on the journey. As long as you’re here and you’re not six feet under, you still can make changes, you still can make your life better, you still can feel better, and there is always hope. Take care, everybody!

 

Check out even more episodes of the Discover Health Podcast!

Learn more about the Detox Plus Program mentioned in this episode.

Get your FREE copy of Dr. Trish Murray’s first book Make a D.E.N.T. in Chronic Disease

For more information on the Discover Health Movement Membership:

Love the show? Subscribe, rate, review, and share!

Want to be our next guest or sponsor an episode? Send us an email at discoverhealthpodcast@gmail.com

Join the Discover Health Community today:

Novita Spa Clinicals, medical grade skincare products,. for all skin types, 8 to 108, who has skin.

Novita Spa Clinicals, medical grade skincare products,. for all skin types, 8 to 108, who has skin.

 

Novita Spa Clinicals, simply, safe, medical grade products, for anyone 8 to 108, that has skin, discussed by Megan DiMartino, an extraordinary entrepreneur, author, speaker, host, Learn more about Novita Spa Clinicals, and their outstanding products click here https://novitaspa.com/novita-spa-clin…

Hello. I’m Megan DiMartino. A New York girl deep in the heart of Texas with a serving mentoring spirit. Over the last 30 years, I’ve developed two seven figure skincare brands. The first brand was Glycolique, developed and launched in 1992. Glycolique was the first alpha-hydroxy glycolic acid skincare line launched to and in the professional wholesale beauty industry to salons and spas. In 1997, I re-engineered Glycolique and launched Novita Spa Clinicals. Novita means new birth, new life, always something new, that’s my promise.

I have been evolving these brands and lines ever since they are result oriented, they’re medical grade skincare products, and they truly work. I say, this is a simple safe system for all skin types, anyone from 8 to 108, who has skin. So try the discovery kit, the miracle experience kit. And in very short period of time, we said seven days you’ll see a miracle, you will see true results. You can find these products on NovitaSpa.com. It’s the full array of the line, as well as this discovery kit, the miracle experience kit. Again, Novita is a clean line, it is an award-winning line and it was truly revolutionary back in the day and even more so today. So thank you so much for joining me and I look forward to serving you in the future, and be blessed.