Telehealth Core

07/07/2024

Beta-glucuronidase, an enzyme crucial for detoxifying hormones and toxins, can lead to hormone imbalances, particularly estrogen dominance when levels are too high. Symptoms of estrogen dominance in women can look like irregular menstrual cycles, PMS, mood swings, weight gain (especially around the hips and thighs), fatigue, and decreased libido.

Several factors can lead to high beta-glucuronidase levels, with poor gut and liver health being one of the most significant. Factors like antibiotic use, a high-sugar diet, and chronic stress can negatively impact gut health, promoting the overgrowth of harmful bacteria that can increase beta-glucuronidase activity.

To manage this, it's important to focus on a high-fiber diet, maintain a healthy gut microbiome, limit toxin exposure, and support liver detoxification. These steps can help regulate beta-glucuronidase levels, promoting better hormone and overall health.

If you're experiencing symptoms of estrogen dominance, consider working with me to develop a personalized plan for balancing your hormones and improving your gut health.

07/04/2024

06/16/2024

Happy Father’s Day to all amazing fathers❣️

06/06/2024

Antioxidants are powerful compounds that help protect your cells from damage caused by harmful molecules known as free radicals. By neutralizing these free radicals, antioxidants promote longevity and support overall health.

Want to live a long and healthy life? Include these three potent antioxidants in your daily routine:

🍇 Resveratrol: Found in red wine, grapes, and berries, resveratrol has been linked to various health benefits, including improved heart health, reduced inflammation, and potential longevity-promoting effects.

💛 Curcumin: The active compound in turmeric, curcumin possesses powerful antioxidant and anti-inflammatory properties. It has been associated with various health benefits, including improved brain function, reduced risk of heart disease, and potential longevity.

🌟 Quercetin: Found in fruits, vegetables, and grains, quercetin is a flavonoid antioxidant known for its anti-inflammatory and immune-boosting properties. It has been linked to improved heart health, reduced risk of chronic diseases, and potential longevity-promoting effects.

You can find all of these antioxidants in food and supplement form, however, always consult your healthcare provider before trying any new supplements to see if they are the right fit for you and that you get them from the reputable source.

05/13/2024

Give your body an anti-inflammatory boost with this Cherry, Beet & Kale Smoothie 🍒 Each of these fruits and vegetables is packed with distinct anti-inflammatory compounds, offering potential protection against diseases linked to chronic inflammation, such as cancer, heart disease, arthritis, and diabetes.

Ingredients
1 cup frozen sweet or tart cherries
1 cup packed stemmed and torn curly kale leaves
1/2 cup sliced fresh or frozen banana
1/3 cup chopped cooked beets
1/2 cup milk of choice
1/4 cup plain Greek yogurt
1 tablespoon unsalted roasted pistachios or 1 1/2 teaspoons pistachio butter
Chopped pistachios for garnish (optional)

Instructions
Place cherries, kale, banana, beets, almond milk, yogurt and pistachios (or pistachio butter) in a blender. Process until smooth, about 20 seconds. Garnish with chopped pistachios, if desired.

Recipe adapted from: https://www.eatingwell.com/cherry-beet-kale-smoothie-8416081

04/15/2024

Finalizing the talk on digestion. Digestive problems-reason number five.

5 - Dehydration

Water is essential for human health. Proper hydration helps lubricate our joints, promotes brain function, and supports healthy skin. Hydration is also a critical factor for improving digestion and gut health.
Your body uses fluid to lubricate the digestive system, which helps to move food along as it travels through your stomach, intestines, and colon. If there isn’t enough fluid to keep the food moving, it can get stuck or slow down. This can cause uncomfortable symptoms like constipation or bloating.
Fluid is also used to transport the enzymes we discussed that are responsible for breaking food down. When you are dehydrated, it can actually cause inflammation in the intestines due to the constant rubbing of food against them without lubrication.
OK, so hydration is important for digestive health, but how much water do we actually need?
While water requirements are individual and highly variable based on metabolic needs, environmental conditions, and physical activity, it’s suggested that 2.2 liters (nine cups) per day for women and three liters (12 cups) for men is the ideal minimum amount.
Here are a few tips for increasing your water intake:
● Keep a water bottle in your car and try to take it everywhere you go!
● Limit caffeine and alcohol consumption, as these dehydrate you.
● Eat thirst-quenching foods with a high water content, such as watermelon, celery, cantaloupe, and spinach.

04/04/2024

Digestive issues. Ah, this is big!

4 - Food Intolerances & Allergies

An increasingly common source of unwanted digestive symptoms is food intolerances and allergies. While both can produce similar symptoms, food intolerance is not typically life-threatening like allergies can be.

Food intolerance occurs when your body has difficulty chemically processing or digesting certain foods. If left untreated, they can cause several disagreeable symptoms, such as:

● Gas
● Bloating
● Fatigue
● Diarrhea
● Constipation
● Stomach pain or cramping

If you are experiencing one or more of these symptoms often, you may have a food intolerance.

It can be difficult to pinpoint exactly which food is causing the intolerance, though. I recommend trying an elimination diet if you have suspicions about a particular food–stop eating it for at least a couple of weeks and see how your body reacts! Testing performed by a practitioner can also be a useful step to take.
These are some of the most common food intolerances:

● Dairy. As mentioned above, many people lack the enzymes to digest the natural sugars found in dairy products. Some people also experience a negative reaction to the whey protein within dairy. To identify whether dairy may be at the root cause of your symptoms, it’s important to completely avoid all dairy ingredients for a minimum of 3 weeks.
● Gluten. Gluten is a protein that is found in grains like wheat, rye, barley, kamut, oats, and spelt. People with celiac disease experience an immune response when they consume the protein, which over time can inflame the small intestine and lead to serious digestive problems. People who test negative for celiac disease but still experience discomfort when they consume gluten may have a milder form, called non-celiac gluten sensitivity.
● Caffeine. For many adults, a cup or two of coffee is an integral part of their morning routine. However, some people are more sensitive to caffeine and unpleasant experience reactions from consuming just a small amount. Researchers have found that this hyper-sensitivity to caffeine is largely genetic. If small amounts of caffeine cause you to feel anxious, jittery, or have difficulty sleeping, I recommend minimizing your intake and instead opting for decaf herbal teas and coffee.

03/31/2024

Another reason for not digesting properly.

3 - Enzyme Insufficiency

Digestive enzymes are naturally occurring proteins responsible for breaking down food and liquids into smaller molecules that the body can absorb. This allows the body to access critical nutrients from food, which it uses to grow and perform vital functions.
There are three main types of digestive enzymes:

1. Amylase, which breaks down carbohydrates, starches, and sugars.
2. Lactase, which helps you digest lactose, the natural sugar occurring in dairy products.
3. Lipase, which works with the liver allowing you to digest fats.

When your body lacks digestive enzymes or doesn’t release enzymes as it should, several uncomfortable symptoms can occur, such as:

● Stomach cramping
● Malnutrition/Nutrient deficiencies
● Bloating
● Diarrhea
● Gas
● Unexplained weight loss

When the pancreas doesn’t appropriately secrete these digestive enzymes, it affects your body’s ability to break down the foods you eat and absorb nutrients. Thankfully, there are steps you can take to support and increase enzyme production for better digestion:

● Digestive enzyme supplements: Many people find that over-the-counter digestive enzyme supplements help with problems such as acid reflux, gas, bloating, and diarrhea. Furthermore, combining these supplements with a probiotic has been shown to be effective.

● Enzyme-rich foods: Certain foods naturally have high digestive enzyme content. Incorporating more of the following can have a positive impact on digestion: Papayas, pineapple, pure honey, avocados, miso, and ginger.

03/28/2024

Number 2 Reasone For Suboptimal Digestion.

Imbalanced Gut Microbiome

Your gut is filled with trillions of beneficial bacteria, known as the microbiome, which are important for supporting the immune system and metabolism. A diversity of gut bacteria has been linked to human health and longevity, while lower levels of diversity are associated with several acute and chronic diseases.

A pillar of good gut health and digestion is maintaining a balance between these good and bad strains of bacteria. If you are experiencing new or uncomfortable digestive symptoms, it could be a sign that the balance of bacteria in your gut is off.
Several factors can lead to imbalanced gut bacteria, but these are some of the most common:

● A high-sugar diet. Studies show that consuming large amounts of sugar and processed foods can lessen the amounts of “good” bacteria present in the gut and increase inflammation.
● Antibiotic use. By targeting harmful bacterial infections, antibiotics inadvertently kill off other good bacteria that our bodies need. Increasingly, studies have found that even a short dose of antibiotics can have a profound negative effect on gut diversity.
● Alcohol consumption. In large amounts, alcohol has been shown to increase inflammation and the presence of “bad” bacteria in the gut (also termed dysbiosis). One study looked at the gut bacteria of 41 alcoholics and compared them to 10 healthy individuals who consumed little to no alcohol. Researchers found that imbalance was present in 27% of the alcoholic population, but it was not present in any of the healthy individuals.
● Lack of sleep. Sleep is a crucial ingredient of our overall health, and recent studies have found associations between irregular sleep patterns and harmful bacteria in the gut.

Avoiding these red flags and consuming gut-friendly foods can help improve the diversity of your gut bacteria. I recommend:

● Probiotic rich foods such as yogurt, kefir, kimchi, miso, and sauerkraut.
● Prebiotic foods, which feed the good gut bacteria, like bananas, garlic, and asparagus.
● Plenty of fiber found in beans, whole grains, vegetables and fruits

Please remember that general recommendations do not suite all, and need to be tailored to the individual state of health.
For personolized approach, please reach out to me at
646-330-1431 or telehealthcore.com

03/25/2024

First reason why you’re not digesting properly.

Stress and Digestive Function

You’ve likely felt “butterflies in your stomach” at some point – that queasy feeling accompanied by intense nervousness or excitement. These sensations occur because our gut and brain are intimately connected. If you feel stressed often, it can significantly alter your digestion.

The digestive tract has a nervous system of its own called the enteric nervous system or ENS. The ENS contains thousands of complex neurons that control digestive functions. The ENS works in tandem with the central nervous system (CNS) to communicate messages between the gut and the brain. When the brain senses external factors like stress, it releases chemicals that stimulate the ENS to divert blood flow away from the gastrointestinal tract and toward other organs that support survival. When digestion is disturbed, the ENS communicates distress to the brain. Over time, chronically elevated stress hormones will lead to impaired digestive function.

Identifying your stressors (emotional and physiological) can be a powerful first step to improving digestion. In addition, science confirms the value of mindful eating and good chewing.

Relaxation practices like yoga, mindful breathing, gratitude journal and others can powerfully improve digestion. Some of these techniques would not take much of your time and very easy to practice.

If you would like to discuss your digestive issues and get immediate help, please call or text 646-330-1431.

03/21/2024

A well-functioning digestive system is essential for overall well-being, as it breaks down food into vital nutrients that fuel energy, growth, cellular repair, and more!

But beware!

When your digestion is not functioning optimally and issues arise, they can have widespread effects on your overall well-being. Symptoms like persistent digestive discomfort, irregular bowel movements, nutrient deficiencies, food sensitivities, and unexplained weight fluctuations start to creep in.

Recognizing these indicators is the first step for addressing underlying digestive concerns!

5 main reasons:
-stress
-imbalances in gut microbiome
-enzyme insufficiency
-food intolerances
-dehydration
I will discuss each of the above reasons in my next few posts.

Call/text me at 646-330-1431 if you wish to discuss any of the above conditions.
Stay tuned!

02/25/2024

When it comes to sleep quality, lifestyle factors like a high-sugar diet, sedentary habits, excessive caffeine intake, alcohol consumption before bed, and exposure to blue light from devices can significantly disrupt our rest. 🥱

A diet high in sugar can lead to blood sugar fluctuations, while a lack of physical activity may hinder the body's natural fatigue required for restful sleep. Constant caffeine consumption and alcohol before bedtime interfere with the body's ability to relax and experience restorative sleep, while blue light from screens disrupts the production of sleep-regulating hormones.

To get that precious 7-9 hours of sleep your body needs be sure to eat a low-sugar diet, move your body every day, limit your consumption of caffeine and alcohol and put away the devices in the bedroom.

Once you implement these changes, you will likely see just how much of a difference it makes in your physical and mental health when you prioritize good sleep!

I will be happy to help you in achieving an excellent sleep. Please feel free to reach out to me via text for a free consultation at 646-330-1431.

02/19/2024

Are you aware that the scents in most candles, bath and personal care products aren't regulated? In fact, around 95 percent of these fragrances stem from petroleum byproducts, often causing sensitivity in many individuals, leading to headaches or nausea. 😳

While natural products might come at a slightly higher cost, they often steer clear of artificial fragrances, making them gentler on sensitive skin and better for our lungs, too! Plus, natural essential oils are more than just pleasant scents, they offer therapeutic benefits in aromatherapy which can help support a sense of relaxation and calmness.

So, next time you're shopping for candles, soaps or luxury bubble baths, opt for ones that are scented with essential oils to minimize your toxin exposure.

02/14/2024

Happy Valentine’s Day to all❣️May you always be loved❤️

02/08/2024

Candida overgrowth often flies under the radar due to its diverse symptoms. But how do you spot systemic candida? Here are some signs:

👉 Intense cravings for sugar and carbs (Candida wants to keep multiplying, so a taste of sugar will leave you wanting more!)
👉 Uncomfortable itching, especially in private areas.
👉 Toenail fungus or mysterious foot rashes.
👉 Upset digestion—lots of bloating and gas.
👉 Mood swings or unexplained anxiety/depression.

If you’re experiencing autoimmune symptoms, wondering why your thinking has been foggy recently or trying to figure out troublesome digestive issues, it’s possible that a systemic candida overgrowth could be the underlying problem.

Working with an expert in Functional Medicine is the first step in getting to the root of it all. Call me 646-3301431 or book your consultation online to get started today!

02/01/2024

This Pomegranate Mocktail with Ginger and Orange may be the best mocktail when you are in the mood, but wisely want to avoid alcohol presence in your drink! Give it a try and let me know what you think!

Ingredients
2 cups crushed or cubed ice
1 1/2 cups 100% pomegranate juice
1/2 cup freshly-squeezed orange juice (from about 3 medium oranges)
1 cup ginger kombucha
1 lime, sliced (optional, for garnish)

Instructions
Divide the crushed ice between four cocktail glasses.
In a large pitcher, combine the pomegranate juice, orange juice, and ginger kombucha in a pitcher. Stir gently to combine.
Pour the mixture into your cocktail glasses and serve immediately. Garnish with a slice of fresh lime, if desired.

Recipe adapted from: https://www.cleaneatingkitchen.com/cranberry-pom-mocktail-sugar-free/

01/29/2024

Did you know that over 80% of serotonin, our happy hormone, is created in the gut?

It's true! The beneficial bacteria in our gut play a vital role in producing neurochemicals that the brain uses to regulate physiological processes, including the creation of serotonin, a key influencer of mood.

However, when the gut is persistently inflamed due to poor diet and stress, the production of serotonin can be compromised, contributing to mood disorders like depression and anxiety.

If you find yourself grappling with mental challenges and experiencing frequent low moods, it might be time to focus on your gut health. Reach out to me at 646-330-1431 or book your consultation online!