Dr. Cayley Chirumbolo

09/12/2022

Struggle with severe PMS? You’ll want to SAVE these Nutritional Tips ⤵️

PMS is NOT normal. Yes, it’s extremely common. So much so that it’s just accepted that women will suffer during that time of the month + it’s something we all learn to live with.

But that’s a HUGE myth, ladies.

Wild mood swings, bloating, getting overly emotional, + headaches are NOT supposed to happen. It’s only when your body is dealing with imbalances that PMS occurs.

One reason for PMS could be a nutrient deficiency. Research shows that certain nutrients can lead to all those annoying and even painful PMS symptoms.

➡️ Vitamin D ☀️ - low levels are associated with an increase in PMS symptoms, so supplementing with it can help bring relief if you have low levels.

➡️ Calcium 🥬️ - can help decrease mood and somatic symptoms in PMS

➡️ Vitamin B6 🐟- helps with PMS-related anxiety, inflammation, and blood sugar regulation

➡️ Magnesium 🥗- supports mood, water retention/bloating, headaches

Want to learn how to get your PMS under control so you can enjoy every day of the month…even leading up to your period? Send me a DM with the word “PMS”.

07/07/2022

3 Hidden Health Factors that Affect Your Hormones

Interested in optimizing your hormones so you can feel your best? The first thing to know is that your hormones are impacted by the health of your entire body.

Here are 3 health factors (that most people don’t realize) that can influence the health of your hormones:

1️⃣ Stress
When you are stressed, your body produces stress hormones. These stress hormones ultimately impact your other hormone levels because the body begins to prioritize production of stress hormones. So staying in a prolonged state of heightened stress can result in hormone fluctuations and imbalances.

2️⃣ Gut Health
The health of your gut literally impacts every single physiological process in your body. The gut-hormone connection is so profound that the gut microbiome is one of the key regulators of circulating estrogen levels in the body. This means gut inflammation, leaky gut, and dysbiosis all contribute to hormone imbalance.

3️⃣ Blood Sugar
Blood sugar swings are bad news for overall health and hormones. When blood sugar is poorly regulated and our body creates high insulin levels, this signals the ovaries to increase testosterone production and can lower s*x hormone binding globulin (SHBG). These impacts can lead to symptoms like hormonal acne, unwanted hair growth, heavy menstruation, painful PMS, and fibroids.

✨these 3 health factors are important but not the whole story✨

Other reasons hormone levels can be affected include chronic infections, exposure to endocrine disrupting chemicals, autoimmune disease, or inadequate sleep. Functional medicine testing can uncover if any of these underlying issues are present.

Achieving optimal hormone health will only be possible if you first optimize your overall body chemistry and health.

The best way to do that?

Work with a functional medicine practitioner who is trained in root-cause approaches and health optimization.

Watch for the next post in this series on Hormone Health. I’ll be covering nutrition and supplements to support your hormones.

05/23/2022

Does your child suffer from constipation?

Constipation is one of the most common reasons parents bring their little ones to see me. In fact, about 9/10 of my pediatric patients experiences some type of gut issue, like constipation. I even commonly see infants and toddlers who have suffered with constipation since close to birth.

One of the most common treatments for constipation in the conventional world is Miralax, an osmotic laxative. The problem with this is that this medication has not been approved by the FDA for use in children (lack of clinical trials to prove its safety) and it has not been approved for long term use. Another problem with this is that using a laxative to treat constipation is simply treating a symptom and not truly addressing the root cause.

So while using a laxative may help temporarily, it can often lead to worsening of symptoms in the long term and even contribute to gut dysfunction by damaging the gut lining, depleting the gut of beneficial short chain fatty acids and bacteria, and impairing gut motility long term.

Luckily, there are so many natural alternatives we can utilize to support healthy gut function. And as always, it’s best to work with a qualified provider to investigate and treat the underlying cause of dysfunction instead of simply masking symptoms.

02/18/2022

What’s Causing my Infant/Toddler/Child to be constipated?

This is probably one of the most common questions I get asked by parents and unfortunately we see constipation happening frequently in the pediatric population. Constipation can show up as your child having very hard stools, stools that are difficult to pass, stools that are painful to pass, your child having fewer bowel movements than they normally do or skipping days. Conventionally, constipation is defined as having less than 3 bowel movements weekly, but ideally, I like to see children having at least one well formed, easy to pass bowel movement every day.

So what causes constipation in children?

Diet plays a huge role, so factors like not eating enough fiber, not drinking enough water, eating too many processed foods, or eating foods they have allergies or sensitivities to can cause constipation.

Lifestyle factors like not getting enough exercise in regularly or being so busy that they don’t stop to go to the bathroom can contribute to constipation.

Mental/Emotional factors like feeling stressed or anxious or even afraid to go to the bathroom for fear of it being painful or disliking going to the bathroom at school or in public can all contribute to constipation.

And physical issues like motility issues, microbiome imbalances, or gut dysfunction can cause constipation.

By figuring out and addressing the cause of constipation, you can help your child develop healthy bowel habits and improve their overall health and quality of life.

02/16/2022

Is your child exhibiting signs of anxiety?

Statistics show that 1 in 8 children experience anxiety today. If left unaddressed, it can lead to increased risk of other health issues and decreased quality of life.

Luckily, there are natural therapies we can implement to support our children and reduce anxiety levels. With nutrient therapies, supplement therapies, mind-body techniques, and other lifestyle interventions, we can address the whole child and bring about positive health changes. Let’s look at some natural supportive therapies:

•Magnesium - this nutrient is easy to incorporate in dietary sources such as pumpkin seeds, flax seeds, avocado, spinach, bananas or via supplementation.

•Omega-3 fatty acid deficiencies are often linked with depression, anxiety and ADHD. Food sources include fatty fish like salmon, trout, and sardines.

•Breathwork - deep breathing increases oxygen supply to the brain and stimulates our vagus nerve and parasympathetic nervous system, promoting a sense of calm.

•Epsom salt baths - the magnesium in epsom salt helps to promote relaxation and increase serotonin production in the brain.

•Weighted blanket - a form of deep pressure therapy, it helps to boost serotonin and reduce cortisol production, promoting mood boosting and relaxation.

•Essential oils - aromatherapy with oils like lavender promote feelings of calm and relaxation.

•Herbs - passionflower and chamomile tea have positive benefits on the nervous system

Ready to support your child’s health with natural medicine? Send me a DM today to book a Free Discovery Call.

02/15/2022

Following up to yesterday’s post, let’s take a look at foods you can incorporate into your child’s diet to help support and optimize neurological development and function.

1. Salmon, avocados, olive oil, and nuts are loaded with healthy Omega-3 fatty acids which have amazing anti-inflammatory benefits and are an essential component in the process of producing brain and nerve cells.

2. Eggs - rich in B vitamins, choline, and healthy fats this food can prevent cognitive decline and boosts neurotransmitter production, aiding in mood and memory regulation.

3. Turmeric - this spice is an antioxidant powerhouse that gives potent anti-inflammatory effects and can cross the blood-brain barrier to protect the brain directly. Research has shown decreased pain, less depression, improved memory, and improved growth of new brain cells with the consumption of this superfood.

4. Berries - another antioxidant powerhouse and food with anti-inflammatory benefits, berries can help us combat damage happening at a cellular level and can reduce the risk of neurodegenerative diseases and improve communications between brain cells.

5. Spinach - this and other leafy greens are full of beneficial nutrients such as vitamin K, folate, beta carotene and more that help with brain cell function and improved memory.

6. Pumpkin Seeds - seeds are full of nutrients and pumpkin seeds contain zinc, magnesium, copper, and iron with help with nerve signaling, learning and memory, nerve signals, and prevention of brain fog and concentration issues.

Tell me in the comments if your children regularly eat any of these foods!

02/14/2022

Alright parents, this one is for you!

Gut health is arguably one of the most important factors in a child’s overall health as it impacts a child’s physical and mental well-being. Poor bacteria balances in the gut in early childhood can increase the risk for health issues such as asthma, eczema, allergies, weakened immune system, food intolerances, acne, behavioral issues, anxiety, and learning difficulties.

Yep, there is such a strong connection between gut health and neurological development that your child’s behavioral issues or learning disabilities could be tied to their gut health. Many of our neurotransmitters, chemicals that regulate mood and motivation, are made in the gut. When these chemicals become imbalanced, we begin to see changes in behavior, mood, and cognitive function.

Recent research has even correlated that as many as 9/10 children with autism experience gastro-intestinal problems, with some schools of thought linking the underlying cause of autism with the gut microbiome.

So what are some signs your child might need gut health support? They may experience any of the following symptoms:
•Tummy aches
•Gas/bloating
•constipation/diarrhea
•Nausea
•Stool with foul odor
•Eczema
•Frequent infections/weakened immune system

Curious to know how you can support your child’s gut health? Schedule a discovery call and learn about how Naturopathic Medicine focuses on lifestyle tools to improve and maintain gut health.

02/10/2022

Waking up in a fog, desperately needing a cup (or two) of coffee before you can fully function?

Do you feel “blah”, fatigued, and lethargic at certain times of the day…lack energy to fully engage in your life?

Do you wish you had more PATIENCE with your children, friends, and co-workers?

Are you constantly reaching for sugar foods, carbs, or caffeinated drinks for an energy boost?

If you said YES to any of these…I’m hosting a webinar just for YOU!

During this Free Webinar you’ll learn:
* The 6 Culprits that are robbing your energy
* The foods & drinks that are the top energy stealing offenders
* One simple strategy you can implement immediately to avoid the 3pm crash (and binging on sugar)
* The fastest way to increase your energy, FOR GOOD (and it doesn’t involve supplements or caffeine) 
* The 5 power-house energy boosting foods you can easily integrate into your diet today
 
BONUS GIFT!
Be sure to show up live and receive my BONUS  RECIPE GUIDE “Healthy Delicious, Energy Boosting Recipes.”

When: Tuesday, February 22, 5:30pm Pacific / 8:30pm Eastern
Where: Virtual!
Price: FREE
Register: https://mailchi.mp/55a7a74cbcfb/c3wellnessfebruaryenergywebinar

Building a community of health conscious individuals through holistic, individualized, integrative health care.

02/09/2022

Georgia friends!

We could not be more excited to be here and offering Naturopathic Health Consultations in Fayetteville. We are located off Hwy 54 about a mile from the downtown Fayetteville square and just a few miles away from Peachtree City.

Dr. Cayley offers consultations for both adults and children and is ready to educate & empower families on their health journeys.

For more information, visit our website at c3well.com!

We are so looking forward to serving this community!

02/08/2022

How’s Your Daily Fiber Intake?

Did you know that not only does fiber help to regulate our blood sugar levels but it can actually reduce the risk of certain diseases such as Cardiovascular Disease, Diabetes, Diverticular disease and Colon cancer?

Fiber is a type of carbohydrate that does not get broken down into sugars in the body and instead serves to pass through our gut and intestines undigested to help with digestion and intestinal cleaning. During the digestion process, fiber helps to lower/stabilize blood sugar levels and lower blood cholesterol. It also serves to move other food through the intestines, preventing constipation and promoting healthy bowel movements.

The recommended daily amount of fiber intake is around 30g daily. With our modern diets and higher intake of processed foods, most people are only taking in about half that amount. Some of the best sources of fiber come from vegetables, fruits, nuts, and legumes!

Check out the photos in the post for some easy whole food sources of fiber!

Let me know in the comments….how many of these foods would you say you eat regularly?

02/07/2022

Did you know that the American Heart Association recommends limiting daily intake of sugar to 25g/day for women? Sadly, the average American is consuming 3X this much daily. Most processed foods contain added sugars and can easily increase our daily intake, which makes it so important to understand how to read labels and make better food choices when possible.

The best thing to focus on with diet is to eat WHOLE Foods. This means food in the form you could imagine exactly how it’s grown … like an apple growing on a tree or a fish swimming in a river. BUT, if you’re going to eat processed foods or foods that come packaged, make sure to choose options that have minimal or no added sugar to keep your sugar intake low.

High levels of sugar intake offer no beneficial nutritional value and contribute to increased risk of metabolic syndrome, diabetes, inflammation, and heart disease. Luckily, this is an area that you have 100% control over! Take a look at a few easy switches you can make today in the photos.

02/07/2022

02/05/2022

Hormone Balancing Foods

Did you know certain foods help our bodies to regulate and process hormones, making them a beneficial tool to add to your hormone balancing toolkit. Yep…all that broccoli your parents made you eat growing up actually IS helpful for healthy hormones!

Cruciferous vegetables like broccoli, cauliflower, cabbage, kale, and brussel sprouts, contain a compound called Indole-3-carbinol. This phytochemical actually helps the liver to process hormones. When eaten regularly, they can help to ensure our detoxification and hormone elimination pathways are operating efficiently. Food really is the best form of medicine!

Convinced on eating your daily dose of broccoli now??

02/04/2022

Oral contraceptives remain the most common type of birth control used by women and part of understanding the full picture of benefits and risks include understanding the interactions with food and nutrients. Since nutrients play such an important role in most physiological processes, it's important to understand where the choices we make might be impacting our levels. This is especially true for women who are in their child-bearing years and wish to become pregnant.
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On top of impacting fertility and hormone health, nutrient depletions can impact fetal health, cognition, memory, mood regulation, gut health, cardiovascular health, and energy.
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Combination oral contraceptives that contain both synthetic estrogen and progestin increase the risk for deficiencies in vitamins B2, B6, B12, folate, vitamins C & E, magnesium, selenium, and zinc. These particular deficiencies are linked with fatigue, anemia, poor cognitive function, constipation, skin issues, joint pain, muscle aches, hair loss, infertility, and weakened immune function.
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For women who may have been on oral contraceptive pills for a long period of time or those considering taking an OCP, it's a good idea to 1) focus on eating a nutrient dense diet of Whole Foods and lots of variety for ample nutrient supply and 2) consider supplementation with a prenatal or multivitamin.
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(Wanna know what my favorite supplement is to replenish these nutrients in women on the pill? Sign up to my newsletter to find out! I will be sharing all of my favorite supplement brands and products monthly)
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02/03/2022

Metformin is a common prescription drug used to treat high blood sugar levels in those with sugar dysregulation, metabolic syndrome, diabetes, and PCOS. While effective at supporting blood sugar regulation, it also has a few side effects that can impact overall health.

Studies have shown that treatment with metformin reduces levels of both Vitamin B12 and folate. Up to 30% of those using metformin present with Vitamin B12 deficiency and the severity and likelihood of deficiency is increased with higher doses and longer duration of taking Metformin.

Why is this so important? Vitamin B12 plays an important role in many physiological processes, including preventing megaloblastic anemia, peripheral neuropathy, and symptoms like fatigue, headaches, depression, pain and inflammation, and decreased cognitive function.

Many commonly prescribed medications, such as Metformin, have effects on other nutrient levels in the body and this is something that should be addressed to help prevent further health problems from occurring. Luckily, there are many natural alternatives to these medications as well as lifestyle factors and nutrition that can be implemented to achieve the same goal. If you are interested in a more natural approach that addresses the root cause, I encourage you to search for a licensed Naturopathic Doctor or well trained Functional Practitioner.

01/31/2022

Stress Contributes to Hair Loss

People are feeling more stressed now than ever, and with that we are seeing rising symptoms like hair loss. I have patients come in weekly with concerns of excess hair loss, overall thinning, and decreased hair quality. When I notice this is a part of the person’s symptom picture, one of the main areas I investigate is the person’s stressors.

To understand this mechanism, we must understand what ‘stress’ is. To the body, stress can be an illness, emotional stress, chronic inflammation, infections, trauma…anything that results in the release of stress hormones such as cortisol.

When we have periods of increased stress, our adrenal glands release more stress hormones and these stress hormones impact the hair growth cycle. Research shows that when we have increased levels of circulating stress hormones, our hair follicles remain in an extended resting phase, meaning no new growth is happening.

Luckily, stress induced hair loss is usually temporary and there are some things you can do to support hair regrowth.

1. Address the underlying stress first and foremost.
2. Exercise frequently for stress management.
3. Improve your sleep hygiene. Poor sleep habits can contribute to stress levels and decrease recovery time.
4. Reduce intake of stimulants like caffeine.
5. Journal, practice mindfulness meditation, practice breathwork, see a therapist to support your mental health.
6. Eat a diet full of nutrient dense Whole Foods.
7. Work with a licensed provider to ensure you are not deficient in nutrients necessary for optimal hair growth.

01/27/2022

Homeopathy is such an amazing modality to use for children because it’s safe, gentle, and effective. Safe for pregnant mamas, infants, children, pets, and adults it’s a no brainer to keep a few of these top remedies on hand to support your family during acute illnesses.

Swipe through to read about some of the uses for a few of my favorite first aid remedies.

Tell me…have you used Homeopathy before?