Gut Instinct Health

07/20/2025

🌿 My Thoughts on Weight Loss, Medications, and Finding What Works for You
As a nurse with a master’s in nutrition and dietetics—and someone who has personally lost 120 lbs without medication—I often get asked what I think about weight loss medications like GLP-1s (Ozempic, Wegovy, etc.).
Here’s the truth: there’s no one-size-fits-all approach to health and weight loss.
I know lifestyle change works—because it worked for me. But I also know it’s not always that simple for everyone. My own journey has been anything but easy. I’ve battled weight since childhood, faced trauma, medication side effects, health issues like pseudo-Cushing’s, and was even told I wasn’t “healthy enough” for bariatric surgery—something I never even wanted.
There were moments I felt completely dismissed by providers. But when I took charge of my health, everything began to shift. My goals weren’t just about weight—they were about sleeping better, reducing pain, breathing easier, and feeling like me again.
After nearly a decade, I lost 120 lbs and have kept it off for three years. I eat whole foods, focus on anti-inflammatory nutrition, and allow myself flexibility—like relaxed Sundays (still gluten-free due to an allergy). It’s not about being perfect; it’s about being consistent and kind to yourself.

💉 GLP-1 Medications for Weight Loss
(GLP-1 = Glucagon-Like Peptide-1 Receptor Agonists)
These meds help reduce appetite, stabilize blood sugar, and support weight loss—originally made for diabetes, now also used for weight management.
✅ Pros:
Effective weight loss (10–20% body weight for many)

Lower appetite and fewer cravings

Improved blood sugar (great for diabetes and prediabetes)

Heart health benefits (e.g., Ozempic reduces risk of heart attack/stroke)

Once-weekly dosing (some oral versions coming)

⚠️ Cons:
GI side effects (nausea, constipation, etc., often temporary)

Cost (can be expensive if not covered)

Injection required (most, not all)

Possible muscle loss (pair with protein + strength training)

Not for everyone (e.g., history of certain cancers or pancreatitis)

Weight regain possible if lifestyle changes aren’t sustained

✨ My Philosophy
Weight loss is deeply personal. For some, GLP-1s are a game changer. For others, lifestyle changes alone work best. Neither path is easy—but support makes a difference.
If you’re overwhelmed, stuck, or curious about your options—whether you're on a GLP-1 or want to explore diet + exercise alone—I’d love to help.

📞 Book a Free 15-Minute Discovery Call
Let’s talk about your goals and see if my approach is a good fit.
➡️ Gut Instinct Discovery Call- form in comments

💬 Your health journey is valid—no matter where you start.

07/17/2025

What Is Type 2 Diabetes—and Can You Prevent It?

You’ve probably heard about preventing Type 2 diabetes—but what does that really mean, and why should you care?
🧪 Here’s the reality:
1 in 3 U.S. adults has prediabetes—and 80% don’t even know it. Without action, many will develop Type 2 diabetes within 5 years.

So, What Is Type 2 Diabetes?
Type 2 diabetes happens when your body can still make insulin (the hormone that regulates blood sugar) but can’t use it properly. This causes blood sugar to build up in your bloodstream—leading to serious health problems like heart disease, nerve damage, and kidney failure.
Imagine insulin as a key. In diabetes, the lock no longer works—so sugar can’t get into your cells for energy and stays in your blood instead.

Why It Matters
💔 Major risk for heart disease, stroke, and more

😓 Impacts your energy, quality of life, and independence

💸 Costs the U.S. over $174 billion a year in care

And here's the kicker:
~29 million already have Type 2 diabetes

~86 million have prediabetes

Can You Prevent It? YES.
And it doesn’t take a total lifestyle overhaul.

✅ 3 Smart Ways to Lower Your Risk
1. Maintain a Healthy Weight
Even losing 5–7% of your body weight can make a big difference. Ask your doctor what a healthy goal looks like for you.
2. Eat Smart
Focus on:
🌾 Whole grains like quinoa, rolled oats, and brown rice

🥗 High-fiber foods like leafy greens, lentils, berries

🥚 Lean proteins and healthy fats (chicken, eggs, nuts, avocado)

🍵 Herbs like cinnamon, ginger, and green tea for added blood sugar support

🟦 Start with one meal—like breakfast:
Oatmeal + cinnamon + blueberries + walnuts

Greek yogurt + chia seeds + raspberries

Sprouted whole grain bread + egg + avocado

3. Move Your Body
🚶 30 mins of activity, 5 days a week (brisk walking counts!)

🏋️‍♀️ Add strength training 2–3 times a week

🛋️ Take the stairs, stretch during TV, walk during calls

Always check with your provider before starting a new routine.

💡 Small Steps = Big Wins
You don’t need to do it all at once. Try:
✔️ Swapping soda for water
✔️ Adding a veggie to lunch
✔️ Going for a 10-minute walk
✔️ Cooking at home more
✔️ Packing a healthy snack

📊 Know Your Numbers
Prediabetes has no clear symptoms—but it’s still doing damage. Ask your provider to check your A1C and blood sugar levels. The sooner you know, the sooner you can take action.

You’ve Got This 💪
One small step at a time—starting with your next meal—can change the course of your health. Prevention is possible, and you’re not alone.

06/16/2025

🥛 Are Full-Fat Dairy Products Really Unhealthy?
A Look at the History, Research, and What You Should Do

🕰️ How Did We Start Avoiding Fat?
In the 1970s, heart disease was a leading cause of death—8 U.S. senators even died from it. Scientists noticed a link between saturated fat (like that in red meat and eggs) and high LDL (“bad”) cholesterol. Although the science was still young and incomplete, the U.S. government responded.
In 1976, Senator George McGovern held a hearing on the connection between diet and disease. Experts like Nathan Pritikin (a diet-focused longevity specialist) and a Harvard professor warned of the dangers of dietary fat. This launched the first U.S. Dietary Guidelines, urging Americans to eat less fat.
The goal was to replace high-fat foods with fruits, vegetables, and whole grains—but people heard “fat is bad” and “carbs are good.” The food industry responded with a wave of fat-free products, often loaded with added sugar.
👉 Remember fat-free cookies, yogurt, and skim milk? Many families—like mine—switched from whole milk to skim, cut out red meat and nuts, and believed pretzels were a health food.
Ironically, this was also when obesity and type 2 diabetes began rising.

🧬 Why We Need Healthy Fats
Our bodies need fat to function. It:
Provides energy

Helps absorb key vitamins (A, D, E, K)

Supports cell structure, muscle movement, and blood clotting

We now know:
Trans fats are harmful (and banned in the U.S.)

Saturated fats (in butter, red meat, full-fat dairy) should be eaten in moderation (≤10% of daily calories)

Unsaturated fats (from olive oil, nuts, seeds, fish, avocado) are beneficial

Omega-3 fatty acids (from fish like salmon) help reduce inflammation and protect heart health

🧀 What About Full-Fat Dairy?
At the store, you’ll see:
Non-fat

Low-fat

Whole (full-fat)

Government and health organizations (like the American Heart Association and WHO) still recommend low- or nonfat dairy. But this advice stems from 1980s data.
More recent research paints a different picture:
✅ What New Studies Show:
Dairy—regardless of fat level—may benefit blood pressure, heart health, and type 2 diabetes

Full-fat dairy is not linked to weight gain

People with higher levels of dairy fat in their blood were 29% less likely to develop type 2 diabetes

Some studies show full-fat dairy may lower blood pressure and not increase LDL (“bad”) cholesterol

🧪 Why Might Full-Fat Dairy Be OK?
Dairy fat types may be neutral or beneficial, not harmful

Full-fat dairy contains a structure called the milk fat globule membrane, which may help bind cholesterol and improve blood cholesterol levels

Yogurt and hard cheeses also contain probiotics, which support gut health

✅ So, What Should You Do?
Aim for 3 servings of dairy per day, unless advised otherwise by your provider or you are allergic or intolerant

It’s likely fine to make 1–2 of those servings full-fat, especially:

Plain full-fat Greek yogurt

Hard cheeses (like Parmesan or cheddar)

Avoid sweetened dairy products (watch for added sugars)

Limit heavy cream and butter if you have high cholesterol—they can raise LDL levels

Always check with your healthcare provider before making significant changes to your diet.

💬 Final Thoughts from Gut Instinct
Nutrition advice evolves. What we once feared may actually support better health. At Gut Instinct, we help you make evidence-based food choices that nourish your gut, support your blood sugar, and improve your overall well-being.

📚 Learn More
Why We Got Fatter During the Fat-Free Food Boom – NPR https://www.npr.org/sections/thesalt/2014/03/28/295332576/why-we-got-fatter-during-the-fat-free-food-boom

Healthy Fats Guide – https://www.health.com/food/healthy-fats

The Truth About Fats – https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

Disclaimer
The nutrition information provided in this document is intended for general educational purposes only and is not a substitute for personalized medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider, registered dietitian, or physician before making any changes to your diet, especially if you have underlying health conditions, take prescription medications, or have specific dietary needs.
While every effort has been made to ensure the accuracy of the content, individual health circumstances vary and professional guidance is recommended to determine what is appropriate for your unique needs.

Health.com is your source for accurate and trustworthy information so you can make the best choices for your health and wellness.

03/09/2025

March is nutrition month. Check out this latest post about how to move away from the SAD diet.

The Standard American Diet: Why It’s So SAD and How to Avoid It!

When we talk about the Standard American Diet (SAD), we’re not just discussing what’s on your plate—it's about the way we eat and how it impacts our health. I'm not here to tell you which eating plan is best for you, but what I can say for sure is that the SAD diet is not the answer.

A diet simply refers to the foods we regularly consume, not necessarily to losing weight. And the best diet isn’t one-size-fits-all—it should be full of whole, minimally processed foods. So, why is the SAD diet problematic?

What’s Wrong with the SAD Diet?
The SAD diet is packed with processed foods, refined sugars, and unhealthy fats, leading to serious health problems. One major issue is an imbalance of omega fatty acids. The SAD diet typically has an excess of omega-6 fatty acids (found in vegetable oils, margarine, and processed foods) and a severe shortage of omega-3 fatty acids (found in fish like salmon and sardines, flaxseeds, and chia seeds). While omega-6 is essential for tissue repair, we only need small amounts. On the other hand, omega-3s are crucial for heart health, cancer prevention, and brain function.

Ideal ratio: 1:1 or 2:1 omega-3 to omega-6
SAD ratio: 1:16—Yikes!

This imbalance leads to chronic inflammation, poor sleep, and autoimmune diseases. Worse, processed foods high in sugar are increasingly available, often marketed to children, contributing to childhood obesity, type 2 diabetes, migraines, ADHD, and digestive issues.

The Gut: The Key to Your Health
When we consume highly processed foods, our digestive system bears the brunt. And many people don’t realize that our gut plays a major role in our immune health and mental well-being. Did you know that 80% of serotonin, the "feel-good" neurotransmitter, is produced in the gut—not the brain? That's why we refer to the gut as the "second brain." Poor gut health leads to a weakened immune system and can even contribute to mental health struggles.

The Sugar Problem
Let’s talk about sugar. The average American consumes about 10% of their daily calories from sugar. Studies have shown that excessive sugar intake is linked to increased risks of heart disease, obesity, and diabetes. For example, a 20 oz bottle of soda contains 65 grams of sugar—that’s roughly equivalent to two shot glasses of sugar!

And, you might think artificial sweeteners are a better option, but they aren't the solution either. Many fat-free foods replace fat with sugar, making them just as harmful. It’s essential to keep sugar consumption in check.

How to Break Free from the SAD Diet
So, how can you avoid the SAD diet and make healthier choices? The solution is simple: switch to whole foods. Fill your plate with fruits, vegetables, whole grains, beans, nuts, seeds, eggs, grass-fed beef, and low-mercury fish. Here’s a tip: start by shopping the perimeter of the grocery store where fresh foods are typically located. Avoid the aisles, where processed foods often lurk.

Not ready for a full-on change? No worries! Start small:

Begin with breakfast: Opt for a balanced meal with complex carbs, protein, and healthy fats.
Limit sugar intake: Aim for no more than 6 teaspoons of added sugar per day. (Hint: 4 grams of sugar = 1 teaspoon.)
Prepare in advance: Boil eggs, prep salads, cook soups, and carry healthy snacks like carrot sticks and nuts.
One of my favorite tips is to eat leftovers for breakfast—it's an easy way to avoid processed junk and get a nutritious start to your day.

Overcoming Sugar Cravings
Let’s face it—cravings for processed sugary foods are bound to hit. If you give in too often, you’ll find it difficult to break the cycle. So, what can you do when cravings strike? Here are some tips:

Go for a walk
Practice deep breathing
Drink a glass of water
Use essential oils: Grapefruit oil is excellent for curbing sugar cravings, while peppermint oil can suppress appetite and clear your mind. Cinnamon is a fantastic blood sugar balancer.

Finding Your Balance
Once you’ve established a whole foods diet, you can decide how strict you want to be. Some people stick to their healthy eating habits while on vacation, while others follow an 80-90% whole foods approach, allowing for the occasional indulgence. Personally, I enjoy a piece of 80% dark chocolate every day. The key is to find what works for you, while remembering that food is medicine, and you truly are what you eat!

References
Frazier, Karen. Nutrition Facts. The Truth About Food, Rockridge Press, 2015.

Lipinski, Elizabeth. Digestive Wellness. Strengthen the Immune System and Prevent Disease Through Healthy Digestion, McGraw Hill, 2012.

Sizer, Frances, Whitney, Eleanor. Nutrition Concepts and Controversies, 14th Edition, Cengage Learning, 2014.

01/27/2025

Eggs: Do They Really Raise Blood Cholesterol?

When it comes to eggs, many people wonder: "Is it safe to eat an egg every day?" For most individuals, the short answer is yes. For years, experts warned against eggs, mainly due to the 187 milligrams of cholesterol found in each egg. The standard advice was to limit egg consumption to prevent increased blood cholesterol levels. However, recent research is challenging that advice, suggesting it may not apply universally. Let’s break down the facts.

Understanding Cholesterol: The Basics
First, it’s essential to distinguish between two types of cholesterol: blood cholesterol and dietary cholesterol.

Blood cholesterol is the cholesterol your body naturally produces, mainly in the liver. It consists of two types:
HDL (good cholesterol): This type helps reduce plaque buildup in your arteries.
LDL (bad cholesterol): This type can contribute to plaque buildup, increasing the risk of heart disease.
Dietary cholesterol is the cholesterol you get from food, like eggs. While your body needs cholesterol to make hormones and digest fatty foods, it regulates how much it produces.

The Big Question: Do Eggs Affect Blood Cholesterol?
For years, experts advised limiting cholesterol-rich foods like eggs, fearing they would raise blood cholesterol levels. However, recent studies suggest that dietary cholesterol might not have as significant an impact on blood cholesterol as once thought.

Dr. Steven Nissen, a cardiologist, suggests that genetic factors have a far more substantial effect on blood cholesterol than the cholesterol you consume. The body produces more cholesterol than you can consume, meaning limiting foods like eggs doesn’t necessarily lower blood cholesterol levels. In fact, some studies show that eating eggs doesn’t significantly impact blood cholesterol. For instance, when researchers compared an egg-free high-carb breakfast with eating eggs, they found no major difference in blood cholesterol levels. Similarly, people with diabetes who ate 6-12 eggs per week saw no negative effects on their cholesterol or heart disease risk. In fact, egg consumption even improved HDL (good cholesterol) in some cases.

What About the Risks?
That said, there is still some evidence suggesting that eating eggs may raise cholesterol in certain individuals. One study found that people who ate a lot of eggs for extended periods had higher blood cholesterol levels compared to those who ate fewer eggs.

The Bottom Line: Individual Differences Matter
It’s clear that more research is needed, and the effects of egg consumption will vary depending on individual factors like genetics, existing health conditions, family history, and overall diet. For example, those with high LDL cholesterol, diabetes, or heart disease may need to limit their egg intake. Dr. Nissen recommends that people with chronic health conditions like diabetes avoid cholesterol-rich foods like eggs.

However, healthy adults with normal cholesterol levels and no significant heart disease risk factors can likely eat 1-2 eggs per day without concern. Studies show that eating 2-7 eggs per week may even improve HDL cholesterol levels and lower the risk of metabolic syndrome. However, eating more than 2 eggs a day doesn’t provide these benefits.

The Role of Other Dietary Factors
Eggs are just one part of the larger dietary picture. If your diet includes many foods that raise blood cholesterol (like butter, cheese, and processed meats), then it might be wise to limit your egg intake. Conversely, if your diet is low in cholesterol, you may have more flexibility to enjoy eggs.

In addition to limiting cholesterol-rich foods, it’s important to increase fiber intake. High-fiber foods like oats, beans, fruits, vegetables, avocados, and seeds can help lower LDL cholesterol levels.

Eggs: Nutritional Powerhouses
Eggs are packed with essential nutrients. A single egg provides protein, vitamin B12, choline, vitamins A and D, and is low in saturated fat. As for heart health, the American Heart Association (AHA) states that healthy adults can safely eat a whole egg daily, while older adults may be able to consume two eggs daily, as part of a heart-healthy diet. The AHA also suggests vegetarians who don’t consume meat-based cholesterol-containing foods may be able to eat more eggs in moderation.

Key Takeaways:
For most healthy individuals, eating 1-2 eggs per day is safe and may even have heart-health benefits.

If you have high cholesterol, diabetes, or heart disease, it’s best to limit your egg intake to no more than 1 egg per day, or 4-5 eggs per week.

The impact of eggs on your cholesterol levels may depend on other factors like diet, family history, and how you prepare your eggs.

Pair eggs with vegetables rather than saturated fat-rich foods like bacon or sausage for a more heart-healthy meal.

Eggs are a nutrient-rich food, offering key vitamins, protein, and healthy fats.

To keep your egg dishes heart-healthy, consider swapping out whole eggs for a combination of one whole egg and two egg whites. You can also try making a delicious vegetable frittata for a balanced, nutritious meal that supports overall health.

In conclusion, eggs aren’t the cholesterol villain they were once made out to be. With the right context and moderation, eggs can fit into a heart-healthy diet for most people. But always remember, it’s important to consider your overall health and consult with your doctor if you have specific concerns about your cholesterol levels.

11/30/2024

Is There a Difference Between Regular Olive Oil and Extra Virgin Olive Oil?

When you go to the grocery store choosing olive oil can be overwhelming since there are so many different varieties to pick from. You may also wonder if regular olive oil is any different from extra virgin olive oil.

Olive oil is a monounsaturated plant-based oil that is a key component of the Mediterranean diet. Producers make olive oil by pressing or crushing fresh olives which are a fruit that grows on trees. Typically, people use olive oil in marinades, salad dressings, baked goods, and sauteing.
Authorities that regulate olive oils grade the oils based on production, their free fatty acid level, and flavor. Extra-virgin olive oil, made from the first cold pressing, contains the lowest number of fatty acids (1%). It is typically the fruitiest tasting and most expensive. Olive oil or pure olive oil combines refined olive oil and extra-virgin. The term refined means that the oil has undergone additional processing to remove any defects in taste, aroma, or acidity. Light and extra-light olive oils have the same monounsaturated fat amount and calories as the other olive oils. The term light means the blend of refined and extra virgin oils leans greatly toward refined making the color, aroma and flavor lighter in comparison to the other olive oils. Extra virgin olive oil is the highest quality olive oil. It must have a free acidity percentage of less than 0.8% according to the International Olive Council (IOC) standard. Premium extra virgin olive oils usually have a free acidity level under 0.3%.

Fatty acids are the three components that make up olive oil triglycerides (the fat found in extra virgin olive oil). When producers extract the oil from olives, damage can occur called hydrolysis. When hydrolysis occurs fatty acids break off the triglycerides, and they become free acids or free fatty acids, which is undesirable. A low level of free fatty acids is better. 0.8% is average, 0.5% is good, and 0.3% is the highest quality.

All forms of olive oil are good for us, but it is better to choose extra virgin olive oil more often. When producers make extra virgin olive oil, they do not heat it, alter its temperature, or add any chemicals. It also contains beneficial antioxidants and healthy fats. It has health benefits ranging from decreasing inflammation, lowering heart disease risk, and protection against cancer. Extra virgin olive oil contains more healthy fat (unsaturated) than unhealthy fat (saturated). It’s also higher in antioxidants than regular olive oils.

To get the most benefits from extra-virgin olive oil, it should be your main source of fat. The recommendation is to consume anywhere from 1 to 4 tablespoons per day depending on age, s*x, and activity level. Following the Mediterranean Diet is a great way to ensure you are incorporating this healthy oil into your diet.

To choose a good extra-virgin olive oil pick one that has gone through the appropriate steps to be certified as an extra-virgin olive oil. It should also be in a dark container that blocks it from light.
Although extra-virgin olive oil is higher in quality and has more health benefits than regular olive oil, there is a place for both. All types of olive oil are safe to cook with. It has been thought that you shouldn’t cook with extra-virgin olive oil but according to the North American Olive Oil Association (NAOOA) and other research studies it appears safe to cook with extra-virgin olive oil at moderate to high temperatures. Since extra-virgin olive oil is more expensive, use it in dressings, dips, and as a finishing oil. Regular olive oil is a good choice for baking due to its neutral flavor.

09/28/2024

Does Tart Cherry Juice Really Help Improve Sleep?

As we age, we may begin to struggle with falling asleep and staying asleep. Since we know how important sleep is to our health and wellbeing, we often look for ways to help improve our sleep without resorting to sleep medications.

Tart cherry juice, made from the fruit of the Prunus cerasus tree, may have health benefits. Tart cherries are bright red in color whereas sweet cherries are darker in color. Tart cherry juice may be a natural remedy for improving sleep since it contains elevated levels of phytochemicals including melatonin which is necessary in regulating our sleep-wake cycle. In one tart cherry juice study participants received both tart cherry juice and a placebo drink and took each for 2 weeks. The researchers assessed sleep onset, waking after sleep onset, and total sleep time. The tart cherry juice beverage showed significant improvements on all components of sleep and when compared to placebo, produced significant reductions in the number of minutes awake after sleep onset. In another study, tart cherry juice and melatonin, 20 people consumed either a placebo or tart cherry juice concentrate for 7 days. There were significant improvements in time in bed, total sleep time, and sleep efficiency, and increased levels of melatonin in the participant’s urine. Finally, tart cherries also contain a small amount of tryptophan, an amino acid that is converted into serotonin, that may also help regulate sleep.1

Tart cherry juice has shown not only beneficial for sleep, but other studies have shown it may be beneficial for gout, brain health, improving strength, decreasing muscle soreness, and improving the immune system.1 If you would like to use tart cherry juice you can take dosages similar to those used in research studies but always consult your medical provider first. Studies found benefits when people took two 8-oz doses daily of tart cherry juice. It may take 7-10 days to notice any benefit. Also, purchase unsweetened tart juice (Whole Foods 365 brand is a good choice). Caution should be taken when using blood thinners since tart cherry juice may interact with these medications.1 Please check out this delicious Tart Cherry Nighttime Mocktail (eatingwell.com) or you can add tart cherry juice to sparkling water for a refreshing drink.

Send a message to learn more

08/30/2024

Food Emulsifiers

Emulsifiers are used in foods that tend to separate into creamy substances, for example they keep salad dressings from separating. They are also used in many foods to help extend shelf life of products. You will find these additives in many of the foods we consume: Ice cream, yogurts, sweets, rolls…
This group includes various gums, lecithin, stabilizers, gelling agents, thickeners and some salts. There are 171 emulsifiers that are FDA approved additives in the US.

Stabilizing emulsifiers keep foods softer and fresher for longer. Chocolates, ice creams, plant-based milks, nut butters, pastries and yogurts, all contain emulsifiers. We have become more used to foods being of creamy consistency rather than having our foods separate requiring stirring.

Emulsifiers are not required to be included on food labels and are not well studied. There are no studies on the effects of multiple emulsifiers combined in a single food. These additives affect the health of the microbiome, promoting imbalances in gut bacteria. They also disrupt the water and fatty layers in the gut lining. CMC studies show a relationship between emulsifiers and developing irritable bowel syndrome and Europe identifies emulsifiers as an emerging food risk. Carrageenan can upset Ulcerative Colitis and may lead to relapse. Chron's disease patients showed fewer symptoms after a low emulsifier diet. These products can also affect metabolic and cardiac health. A study of 90,000 people showed a relationship between cardiac disease and emulsifiers.

Emulsifiers are generally found in ultra processed foods. It is best to find ways to eat more whole foods. Choose foods with less than 5 ingredients and replace those with the foods you eat daily that have a long list of additives. Taking in small amounts of emulsifiers, like nut milk in coffee may not be a problem so focus on foods that you eat in larger amounts.

Take away: be aware of emulsifiers in your foods. Consider limiting highly processed foods that contain these additives including lecithin, sodium phosphate, guar gum, xanthan gum, and carrageenan. Be mindful of what you introduce into your gut and the effects emulsifiers may have on the gut microbiome.

Frederica Amati from Zoe Health

Learn how your body responds to food 👉 zoe.com/podcast for 10% offEmulsifiers are common in our diets, enhancing the texture, appearance and shelf life of m...

07/17/2024

Pain Management Strategies

We all experience pain from time to time, but we can learn to take control of our pain rather than allowing it to control us.

There are two types of pain: acute, when you hit your shin on a coffee table and chronic, when a knee or wrist aches from arthritic changes. Pain can be continuous or intermittent and at varying degrees of intensity.

Treat acute pain with ice and over the counter pain meds like Tylenol or Ibuprofen. Acute pain tells your brain there is an injury, to get away from the cause, and rest the injured area.

Chronic pain switches where the brain perceives it. It consists of the sensation (what you feel), your mental association (how we experience the pain), and emotional reaction (sadness, “not again,” depression due to pain). The nerves become overstimulated when the sensation goes past the initial injury.

The goal is not to be pain free. It is to be comfortable and to tolerate a level of discomfort and being able to do the things we want to do.

Taking power over pain helps us to decrease our focus on the sensation. Opioids do not turn off pain they turn on the reward system. We feel pain but do not care. This is a dangerous way to treat pain past the initial insult. Blocking pain is not enough. We also need to deal with the fear associated with pain.

There are multiple causes of chronic pain: back pain, arthritis, inflammatory or autoimmune diseases, MS, fibromyalgia, chronic fatigue, long covid, migraines, IBD… Most start as acute pain that then becomes chronic. Acute pain taps into a pathway in the brain that reduces the pain perception by secreting endorphins which inhibit or reduce the impact and fear from the acute injury. With chronic pain we do not secrete endorphins. It incites the areas of the brain where we process fear, memory, and catastrophes.

Acute pain does not have to lead to chronic pain. The goal is not to alleviate pain but to reprogram the brain, accept there is pain, and do what you can to reduce it. For example, using physical therapy to strengthen the area and retrain muscles then going for it. This tells the brain it is okay to move through this pain.

Fear turns up the volume of pain. Decide not to fear pain. Deciding the pain is sore rather than dangerous helps decrease the sensation.

Develop a pain plan to reduce the perception and derail the nerve routing memory center that can relate pain to past experiences. Practicing comfort methods including aromatherapy, tea, magnesium, cold, vibration, watching comedy, all provide your brain with alternatives to decrease our pain perception.

Pain hacks - Ways to manage chronic pain - to decrease the effects and intensity of chronic pain:

Use these for acute or occasional pain - Tylenol or Ibuprofen are for short term use only. Tylenol is not great for the liver, and we should take it for a short term. Ibuprofen is hard on your Gi tract. If you need to take these longer, it is important to consult your physician.

Sleep disruption- poor sleep increases pain perception: Use Benadryl, Melatonin, L-Tryptophan or Vitamin D. Make a sleep plan with your physician and practice sleep hygiene: reducing alcohol and opioids that disrupt restorative sleep, stop eating three hours before bed, cut out fluids two hours before bedtime to decrease risk of waking with a full bladder and nighttime bathroom trips.

Natural or herbal supports
• Water: dehydration increases pain
• Anti Inflammatory: Magnesium, Turmeric, Boswellia, Ginger, Omega 3
• Calming: Valerian, chocolate for gout, chamomile, lavender
• Topical: Capsaicin (found in peppers reduces the amount of substance P, a chemical that sends pain signals to the brain), analgesic creams, menthol, camphor, comfrey, willow bark, curcumin. Peppermint and lavender can also interrupt signals sent to the brain.

Physical treatments
• Mechanical stimulation: Vibra cool blocks or vi*****rs Mechanical cold or heat triggers the brain to decrease sensitivity adding different neuro pathways in addition to the pain reaction. Cold combined with vibration is extremely helpful.
• Alignment: body pillows, orthotics, PT, strengthening, taping
• Energy: Ice, heat, or combo baths, TNS, ultrasound, low laser, sound therapy
• Movement: Yoga, swimming, Qigong, Tai chi, dance, stretching, physical therapy, acupuncture, chiropractor, dry needling, massage, and trigger points. Movement is the best way to reassure your brain you are safe to move. Increasing strength and stretching help reduce pain reception. Walking or movement can produce endorphins and stop pain signals that register worry. Movement with concentration like dance or sports gives you both distraction and movement to block areas of pain perception in the brain.
• Vibration: helps send a different sensation along nerve pathways and block the pain perception.
• Comfort: compression, weighted blankets, and good pillows

Brain Body
Disrupt pain connections with tapping and BDNF (Brain-derived neurotrophic factor). Both help with the perception and sensation of pain.
Your body will secrete BDNF to help your brain develop new connections and repair failing brain cells. You can increase BDNF in your body with exercise (10 minutes of increased heart rate), Omega 3 rich foods, sleep, decreased sugar, and stress management.

Mind-Body: meditation, deep breathing, and relaxation give us control over our focus on pain. Our brain often continues to perceive pain even if the pain signal has changed or is no longer there. Taking charge of our fear and perceptions can help change the pain we feel. Reducing fear and ignoring pain are two of the best ways to short-circuit pain. When we are feeling overwhelmed or that there are no other options pain increases.
• Activate dopamine with cooking, comedy, eating, movies, museums, puzzles, video games.
• Activate oxytocin with animals, cuddling, babies, family, friends, hugs, phone calls, dark chocolate, figs, broccoli.
• Activate serotonin with bright light, exercise, gardening, journaling, massage, singing, support groups, doing good things, and foods like salmon, eggs, spinach, and seeds.
• Activate the autonomic nervous system with breath work, HRV (heart rate variability) training, meditation, practiced relaxation, yoga.
• Sensory: aromatherapy, baths, fidget toys, nature exposure, vibration, music, or white noise
• Distraction helps derail your emotional reaction to the chronic pain, such as counting the number of letters in a sentence with open holes in them, like O, A, P… cuts the pain perception.

In conclusion, only you can decide to control your pain and have a plan. Experiment and see what helps and adjust to meet your needs. Work with your medical care provider to identify the best method for living with some discomfort but not letting pain derail your life!


https://www.ted.com/talks/amy_baxter_how_to_hack_your_brain_when_you_re_in_pain?subtitle=en

amybaxtermd PainCareLabs.com

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