The 5 Best Ways to Stay Fit with Adrenal Fatigue

Having adrenal fatigue can be absolutely draining, and many people think that they simply cannot exercise. While exercise may seem next to impossible when fatigue is impacting day to day life the great news is that there are some ways to stay fit with adrenal fatigue.

With some modifications and the right exercises, exercise may actually help alleviate certain symptoms, while making it possible to stay fit with adrenal fatigue.

Let’s start by first talking about what you need to watch out for when exercising with adrenal fatigue so that you can exercise the right way for your body.

Exercise & Adrenal Fatigue

When you have adrenal fatigue, exercise may be the furthest thing from your mind. There’s a good chance that you simply do not have the energy and whatever energy you do have you likely want to preserve to get other things done throughout the day. With that being said, you have likely been told to limit your exercise with adrenal fatigue, and here’s why.

When you are chronically fatigued, exercise is challenging. Exercise is also a physical stressor, and therefore it can worsen HPA dysfunction if you overdo it. (1) Any exposure to chronic stress or inflammation can worsen HPA dysfunction, AKA adrenal fatigue or adrenal exhaustion. This is why you may have been warned against exercise, and for good reason. However, what if you want to stay fit with adrenal fatigue? Are there safe ways to do so without causing further stress on your body?

The great news is yes. There are gentle exercises you can incorporate into your weekly routine to help stay fit with adrenal fatigue, and these exercises may even help you feel better emotionally and physically.

Let’s take a look at the five best ways to stay fit with adrenal fatigue.

5 Ways to Stay Fit with Adrenal Fatigue

#1 Walking

Walking is often overlooked because it is not something we generally look at as “working out.” However, walking is one of the most underestimated forms of exercise, and it is an excellent way to get the body moving and to keep your cardiovascular system in good shape. Walking is also low impact, and you can choose where you walk. Try getting outside on a nice day to soak in some sun while getting some light exercise in for an added boost and bring a friend along. You may be surprised at what a good walk can do for both your physical and emotional health.

#2 Yoga

Yoga is one of my favorite exercise recommendations for anyone suffering from adrenal fatigue. You can adapt each yoga routine to your personal fitness level, and there are so many great poses to help restore energy levels and to maintain strength and stability. Yoga is also great for stress reduction which is a huge part of combatting adrenal fatigue, so it is a great form of exercise for both the mind and the body. Restorative yoga is especially helpful, but you can work your way up to other forms of yoga as you see fit so long as you are not overextending your body. Yoga is also great for including some deep breathing exercises into your practice which can help shut off that fight-or-flight response in the body and reduce stress. Proper breathing can also help reduce fatigue and improve physical and mental wellness. (2)

#3 Gentle Cycling

Cycling can be a low impact form of exercise, and you don’t have to necessarily have a bike. Many gyms offer indoor cycling bikes that you can use, and the great thing about this is that you can set your own pace and ride as you see fit. It’s a great way to keep your cardiovascular system in shape without putting too much strain on the body. Just remember not to overdo it and to keep it light. The goal isn’t to pedal as if you were in a spin class but to pedal at a slow to moderate pace that feels good for your body.

#4 Swimming

Swimming is a great low-impact form of exercise that can help keep you in shape without you overextending your body. If you like to swim or your local gym has a pool then try doing some laps in the pool to keep your body in shape and to keep the body moving and blood flowing.

#5 Stretching

While not usually considered exercise, stretching is an important part of any exercise routine whether you suffer from adrenal fatigue or not. Be sure to choose some stretching days on the days that you are not actively exercising. This will help keep your joints and muscles from becoming tight and sore and it will also help relax your body. Try to get a couple of stretch days in per week. You can even use things like a foam roller or yoga blocks.

No matter what type of exercise you choose to do it is essential that you rest. You certainly do not have to exercise every single day especially on days where you just don’t feel up to it, and that’s ok. It’s important to start slow and then slowly work your way up to a level that you can tolerate.

With that being said, always take periods of rest both during exercise and then on your rest days. You will want to focus on getting high-quality nightly sleep and then tune into your body during the days that you feel like you just need a break. If you are feeling extra fatigued, take that day to just do some gentle stretching and maybe some very gentle yoga.

The goal here is not to overdo it but to keep your body moving as much as you can without stressing your body while also helping to boost your energy levels and to help you feel better emotionally.

When talking about staying fit with adrenal fatigue, it is also important to understand that you will want to focus on rebuilding your metabolic reserve. (1) In order to do this, you want to be sure not to overdo your exercise routine as we have been talking about.

Focus on these top 5 gentle yet effective exercises. These exercises are light, but they can help tone the body while also helping to rebuild your metabolic reserve. Rebuilding this reserve involves reducing your emotional stress and exercise is an excellent way to do that. It also means turning off your fight-or-flight response, gently moving the body, reducing inflammation, and balancing blood sugar levels.

All of this can be accomplished with exercise, but again, it is important to only do exercises that are going to work with your body and are not going to cause further stress.

Other Ways to Stay “Fit” With Adrenal Fatigue

While not necessarily physical exercises, staying emotionally “fit” is another way to combat adrenal fatigue and the symptoms that come with it. You will do your body a huge favor when you reduce your overall stress levels and help shut off that fight-or-flight response. Here are some additional strategies to give your body the extra boost it needs when dealing with adrenal fatigue.

Practice Mindfulness

Mindfulness is huge and a key player in combating adrenal fatigue. Being mindful is a great way to just be present and to collect yourself during a stressful time, and anyone can do it. To practice mindfulness, take a seat in a quiet and comfortable room and just notice your body and feel your breath. Take notice of when your mind wanders but don’t put any judgment on it and just return to your breath instead. Just keep coming back to your breath each time your mind wanders and be present in the moment. Start with a couple of minutes each day and then slowly increase to 10-15 minutes. That’s all there is to it and practice makes perfect! You could even add some essential oils to your mindfulness practice to bring an extra sense of calm to your practice. Try using Young Living Essential Oils and diffusing it in an oil diffuser throughout your mindfulness practice.

Set Aside You Time

Setting aside time for you on a daily basis is so important. Life is so busy, it is easy to get caught up in the rat race of life and not take any time for ourselves, but when dealing with adrenal fatigue, it is even more important to practice self-care. Try finding just 10-15 minutes per day for you where you can just be present with what is going on. Think about what this would look like for you. Maybe sipping on a cup of herbal tea outside for 10 minutes per day works for you or reading a good book a few minutes before bed. Choose what works for you and make it a habit.

Try finding just 10-15 minutes per day for you where you can just be present with what is going on. Think about what this would look like for you. Maybe sipping on a cup of herbal tea outside for 10 minutes per day works for you or reading a good book a few minutes before bed. Choose what works for you and make it a habit.

For added self-care pick one day a month to do something extra special for yourself. Maybe it’s a spa day or a massage. Book something every month that will make you feel good and will promote better self-care.

Get Enough Sleep

Getting enough sleep is key when dealing with adrenal fatigue. This is even more important when you start adding exercise into your routine. Strive to get at least 8 hours of uninterrupted sleep per night, however, keep in mind that this may not be enough sleep for everyone dealing with adrenal fatigue. Try to get to bed before 10 PM each night and cut out caffeine if possible to help with sleep regulation and to prevent any unnecessary cortisol spikes. If sleep is an issue for you, try lowering the temperature in your room, investing in some blackout curtains to keep the light out of your room, and diffusing some lavender essential oil to help promote a restful night sleep.

Find Time to Have Fun

Getting out and having fun is essential for anyone but it is also very important when dealing with adrenal fatigue. You want to reduce as much stress as possible and replace the stress with things that you enjoy doing. Get out and be social, join groups, or just do what makes you happy.

Improve Your Diet

Diet is such a key player in overall health, and adrenal health is no exception here. Try to improve your diet by cutting out processed foods, gluten, dairy, and sugar as much as possible. This will help balance blood sugar levels which is key to combatting adrenal fatigue. Focus on a Paleo style diet focusing on healthy fats and protein with lots of fresh fruits and vegetables. Try to opt for grass-fed and organic animal products when possible to avoid antibiotic and steroid exposure, and same goes for your produce to reduce your exposure to pesticides. You can also help reduce inflammation through diet and boost gut health by including some probiotic rich foods like sauerkraut, unsweetened coconut milk yogurt, kimchi, and kombucha into your diet. Boosting gut health is also an essential part of beating adrenal fatigue.

It’s important to remember that staying fit with adrenal fatigue is more than just staying physically fit. It is also about the emotional aspect of things so be sure to take care of you, get a good night sleep, and incorporate the five best ways to stay fit with adrenal fatigue. You may be surprised at how much better these steps make you feel and the longer you stick to it the better your long-term health outcome may be.

If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.

I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…

Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.

I went through treatment of all of these things and it completely changed my life.  I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.

Resources

(1) Mercola. (2017) Should You Exercise if You Have Adrenal Fatigue?

(2) Michael Lam. Yoga for Adrenal Fatigue Recovery

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by Peter Saydak

The Hidden Endocrine Disruptors in Everyday Cosmetics

Endocrine disruptors are lurking everywhere we turn today. It is hard to pick up a bottle of shampoo or a mascara at the pharmacy without having to worry about hidden toxins. In this post, I am going to shed some light on some of the hidden endocrine disruptors in everyday cosmetics. These are important to know about because living a healthy lifestyle isn’t just about what we put into our body it is also about the products that we choose to use on our body.

Avoiding these toxins can help protect your hormone balance and are especially important for anyone suffering from thyroid disease or any other autoimmune condition.

Let’s start by talking about what endocrine disruptors are and why we need to avoid them.

What are Endocrine Disruptors?

Endocrine disruptors can be defined as chemicals that interfere with the endocrine system. These chemicals can be found in many different products, not just cosmetics. The issue with these disruptors is that they can cause major issues in the body and some of these endocrine disruptors are carcinogenic. They can also cause immune disruption and even neurological problems.

Let’s take a look at some of these toxins so that you can be on the lookout and keep them out of your life as best as you can! I will also share some of my favorite non-toxic options that I commonly recommend to my patients.

The Endocrine Disruptors in Everyday Cosmetics

#1 Parabens

Parabens are one of the most talked about endocrine disruptors commonly found in cosmetics. These are found in things like shampoos, conditioners, lotion, and even face cleaners. Since parabens are not water soluble they are able to penetrate the skin which is a major issue due to the dangers parabens have on the endocrine system. Parabens can cause endocrine disruption and even reproductive issues which is why many pregnant women are cautioned against using products with parabens in them.

Another issue with parabens is that they are found under many different names so it can be challenging to determine if a product contains parabens or not. Some of the common names to look out for include butylparaben, propylparaben, isobutylparaben, and methylparaben. Just avoid anything that has a paraben at the end of it.

#2 Phthalates

Phthalates are another commonly added toxin in modern day cosmetic products. These are chemical compounds that are added to things like plastic as well as cosmetics and even find their way into some food products. (1) They can get into our food if we consume things like butter or milk from plastic containers that contain this harmful chemical.

A major problem with these toxins is that they can be absorbed in the body through both the air and the skin so cosmetic products are not the only things we have to worry about here. When talking about cosmetics, you will want to avoid things like perfumes, as well as moisturizers, eye shadows, nail polishes, shampoos, and conditioners that contain phthalates.

Phthalates are dangerous as they have been linked to reproductive disruption in both men and women. To steer clear of this chemical, avoid plastic containers and water bottles, and use as many homemade hair and skin care products as possible. I will be sharing some of my favorites so keep reading.

#3 Synthetic Colors

Believe it or not many synthetic colors are found in beauty products and they are added to make a product look more appealing. Think about things like hair dye, eye shadow, eye liner, and lipstick just to name a few. Many of these products contain harmful coloring that contain carcinogenic properties.

#4 Synthetic Fragrances

Fragrances are found in just about every cosmetic and beauty product you will find and they can cause some significant health issues. One of the many issues with synthetic fragrance is that they cause allergic responses to those that are sensitive. Not only that, but the chemicals that are used in synthetic fragrance are scary. It is estimated that approximately 95% of the chemicals used in these fragrances come from crude oil. They also include carcinogenic chemicals and chemicals that are linked to causing disruptions in many different body systems. (2)

One of the tricky things about avoiding these synthetic fragrances is that they are often just labeled as “fragrance” on a product label. This doesn’t give you the whole story about how many of these added fragrances can cause endocrine disruption that could lead to hormonal imbalance and even lead to weight gain. The rule of thumb is to be very cautious with any product that says it contains “fragrance.” This could be the same name used for thousands of different chemical ingredients and you don’t even know which one is in the product that you are purchasing and using on your body. Keep in mind that when you purchase these products and use them on your body, the chemicals in the synthetic fragrances have the ability to get into your bloodstream and not only cause endocrine disruption but many of the chemicals are carcinogenic and can cause nervous system disorders.

So, how do you avoid these fragrances? For one, avoid anything that has a label containing the words “fragrance” or “parfum.”  You will also want to avoid using any air fresheners including plug in air fresheners, dryer sheets, candles, and many cosmetic and self-care products like deodorant. Now, I know that is a long list of things to avoid but it doesn’t mean you can’t still safely wear makeup, or deodorant it just means that you need to be selective with the options that you choose. I will share some of my favorites with you so you can see just how easy it is to avoid these toxic chemicals.

#5 Sodium Lauryl Sulfate

Commonly referred to as SLS, sodium lauryl sulfate is found in most shampoos, however, the scary thing is that is it also the same chemical found in many floor cleaners and even engine degreasers. It is crazy to think that an industrial product like SLS would be allowed to wind up in our bottle of shampoo or hand soap. SLS has been linked to endocrine disruption, neurotoxicity, organ toxicity, skin irritation, and even cancer. (3)  The best way to avoid this chemical is to opt for shampoos, body washes, hand soaps, and toothpaste brands that are labeled as “SLS free.”

 

What to Use Instead

Now that you know what you need to be eliminating from your beauty routine and what chemicals to be on the lookout for when picking up products at the store, what can you use instead?

The great news is that there are some safe and natural alternatives that will work just as well as what you may be used to without the harmful effects endocrine disruptors have on the body. Let’s take a look at some of these options.

Essential Oils

One of my favorite non-toxic options for beauty and self-care products is the use of essential oils. These oils are great alternatives to fragrance. I love to use Young Living Essential Oils and then mix a couple of drops of their Endoflex oil with coconut oil and use it as my moisturizer. I completely avoid any store-bought product this way and it smells so much better than anything that would come out of a synthetic lotion bottle!

I also love to diffuse essential oils which is a great option for anyone who enjoys lighting candles but wants to avoid the artificial fragrances. The trick with essential oils is to get high-grade pure oils. You won’t want to buy the ones you see at your local grocery store as these are not going to be pure grade. Like I said, my favorite options are the essential oils from Young Living.

Beauty Counter

Beauty counter is a great resource for getting some non-toxic beauty products. You can find cosmetics and then things like shampoos and conditions where you can read the labels and find something that is free from SLS, phthalates, parabens, synthetic colors, and fragrances.

Young Living Cleaning Products

Young Living has a great line of home cleaning products and laundry detergent that are scented with essential oils instead of synthetic fragrances. 

Homemade House Cleaning Products

If you are feeling adventurous and want to stay away from all store-bought options, you can always make your own house cleaning products and you can even make your own deodorant. A great way to make a homemade hand soap or all-purpose cleaning spray is to use some castile soap and a few drops of essential oil. You can also make your own homemade deodorant using coconut oil, baking soda, shea butter, and essential oil.

Toxins are found everywhere and the more educated we are about the products that we put on and in our body, the better we can protect our body. As you can see many of the beauty products found today are filled with endocrine disruptors and even carcinogenic chemicals so we want to avoid them at all costs.

Make the switch to more natural and organic options to help safeguard your health for the future. Remember that what we put on our body can be just as harmful as what we put into our body.

If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.

I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…

Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.

I went through treatment of all of these things and it completely changed my life.  I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.

 

Resources

(1) Dr. Axe. Phthalates: Dangerous Chemical Toxins That Must be Avoided

(2) Dr. Axe. Dangers of Synthetic Scents Include Cancer, Asthma, Kidney Damage and More.

(3) LiveStrong (2015) Dangers of Sodium Lauryl Sulfate.

National Institute of Environmental Health Sciences. Endocrine Disruptors

Safe Cosmetics.org. Parabens
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by Peter Saydak

Autoimmune Disease Diet: An Anti-inflammatory Approach

Anti-inflammatory diets have been around for a long time and have recently gained some popularity. Many people start an anti-inflammatory diet approach to cool inflammation related to joint pain or conditions such as arthritis. However, there is a huge benefit to an anti-inflammatory diet approach for autoimmune disease which is why I want to share this autoimmune disease diet approach with you today.

Before I talk specifically about this approach to combatting autoimmunity, I want to talk more about what an autoimmune disease is.

What is an Autoimmune Disease?

When you suffer from an autoimmune disease, the immune system attacks healthy cells instead of protecting them. This is not the norm. In someone without an autoimmune condition, the immune system works to protect the body from disease and infection. When autoimmunity is present, the immune system is hyperactive and may begin attacking your own healthy body tissue such as the thyroid gland in cases of Hashimoto’s thyroiditis.

Autoimmune diseases are also extremely complex and can take years to diagnose. In fact, many people see a handful of doctors before they get the proper diagnosis and that usually occurs over the span of four years. Yes, it can take four whole years of dealing with symptoms before a diagnosis is made! I see this quite often in my practice. A patient may come to me with classic autoimmune symptoms but they have not yet been diagnosed. This can be incredibly frustrating for patients and can even lead to the condition worsening over time if a proper diagnosis is not made early enough.

So, why is it so difficult to diagnose an autoimmune disease? For one, some of these diseases don’t cause immediate symptoms while others cause non-specific symptoms meaning that you experience discomfort in more than one area. This can make pinpointing what is actually going on in the body difficult. There are also so many different autoimmune diseases. There are more than 100 known autoimmune diseases seen today so you can imagine how challenging a diagnosis can be.

Want to learn even more about autoimmune diseases and learn about some of the common signs and symptoms? Check out another one of my blog posts here.

The Functional Medicine Approach to Dealing with Autoimmunity

In functional medicine, we work with patients to get to the root cause of the problem and uncover symptoms piece by piece to shed some light on what is really going on. Offering thorough testing can also be very useful in helping us determine if an autoimmune condition is present. Functional medicine helps to give us more insight as to what is going on in the body and potentially make a diagnosis sooner than if you were to go to your traditional medical practitioner. Unfortunately, many patients come to me after they have gone to a handful of doctors trying to get answers. However, even if you have not explored your symptoms further and you suspect autoimmunity may be affecting you, working with a functional medicine practitioner can help you get to your root cause and get you on a path to health.

What is an Anti-inflammatory Diet?

Now that you have some background information on autoimmune diseases, let’s get back to the anti-inflammatory approach for dealing with these conditions. Before we do that, let’s talk about what an anti-inflammatory diet is.

An anti-inflammatory diet is one that helps to combat chronic inflammation which is something that is on the rise today. When talking about this diet it is important to know that it is not so much a diet as it is a lifestyle change. Meaning, it is not about counting calories, macros, or losing weight, although you may notice a natural reduction in weight with this way of eating. The anti-inflammatory diet is about eating foods to support your health and combat inflammation and removing the foods that trigger inflammation, and disease. An anti-inflammatory diet can also help boost energy levels, improve vitamin and mineral reserves in the body, boost fiber intake for a healthier digestive system, and provide the body with a healthy dose of antioxidants and phytonutrients to fight off disease.

An anti-inflammatory diet helps add variety to your diet as well as it is encouraged to eat fruits and veggies of all colors. It’s also about adding more fresh food into your diet instead of packaged food options.

When you follow this way of eating it is also about taking a look at your lifestyle as well. While eating healthy is a huge step in the right direction, lifestyle choices need to be addressed as well. Things like chronic stress, lack of sleep, and not getting enough physical activity can lead to chronic inflammation as well. This is why it is so important to address these lifestyle factors along with your diet to be sure that you are reducing inflammation on all levels and not just by what foods you put in your body.

The same goes for environmental toxins as these can cause inflammation as well. It is best to stay away from toxic household cleaners and use more eco-friendly, natural, and organic options (I love Young Living essential oils and their household cleaning products.) You will also want to stay away from second-hand smoke, and toxic beauty and skincare products. All of these things can trigger inflammation and even endocrine disruption.

An Autoimmune Disease Diet Approach 

So, how does this autoimmune disease diet approach to eating and living help those with autoimmune diseases? How exactly will following an anti-inflammatory diet and reducing your exposure to toxins help you if you suffer from autoimmunity?

For starters, autoimmune diseases are one of the most common inflammatory diseases and they are affecting nearly 24 million people today. (1) This includes conditions such as inflammatory bowel disease, thyroid disease, rheumatoid arthritis, and lupus to name a few. These are all inflammatory conditions. The problem we see in modern day medicine is that many patients suffering from these conditions are given medications to try to mask the symptoms while the root cause is not being addressed. Someone with a lot of pain may take anti-inflammatory medications and while it may temporarily alleviate some of the pain the actual cause of the inflammation is not being fixed.

In order to cool inflammation in the body such as in the case of autoimmune conditions, it is essential to find the actual cause of the inflammation in the first place which is where functional medicine comes in. This is also where an anti-inflammatory diet comes in for those suffering from autoimmune or any type of inflammatory condition.

For many patients with inflammatory conditions, finding what in their diet is causing the inflammation is an excellent starting point. An anti-inflammatory diet is a great place to start simply because the focus is on removing the most inflammatory foods seen in the Standard American Diet and then replacing those foods with things that will actually help to reduce inflammation. Keep in mind that each person will be different, and not all foods work for everyone. Even if a food is anti-inflammatory, it doesn’t necessarily mean everyone will tolerate that food well. For example, if someone has a sensitivity to berries, we would obviously not include those in a diet plan despite the fact that they help combat inflammation.

As we talked about before, following an anti-inflammatory diet is a great place to start but there are some lifestyle changes that can be made as well. Swapping out as many household cleaning products for natural options and using “clean” and “natural” beauty and skin care products can also help reduce the inflammatory load on your body. I personally love to use Young Living Essential oils mixed with some coconut oil for a moisturizer instead of toxic store-bought options. Not only does it smell amazing, but essential oils can also help balance many areas of the body as well.

Other Steps to Cooling Inflammation Associated with Autoimmune Disease

There are other steps you can take to help gain control over the inflammation going on in your body. Remember, it is all about finding the root cause of that inflammation and that can be done using a handful of steps.

#1 Get Tested for Hidden Inflammatory Triggers

As a Functional Medicine Practitioner, I often test patients for gut infections and food sensitivities which are great ways to detect any possible hidden source of inflammation. Once we get to the bottom of what is triggering the inflammation or autoimmune condition, we can start to develop a plan specifically tailored to you.

#2 Get Tested for Heavy Metal Toxicity

In my practice, heavy metal toxicity happens to be one of the leading causes of Hashimoto’s. Heavy metal toxicity can also cause other kinds of autoimmune diseases so it is so important to get checked for this when looking for the root cause of your inflammation.

#3 Focus on the Gut

Disease begins in the gut and I commonly seen many of my autoimmune patients suffering from things like leaky gut, candida, and SIBO. No matter what type of inflammation or autoimmune condition is present, focusing on gut health is huge. It is essential to fix the gut first and an anti-inflammatory diet is an excellent way to do that.

#4 Supplement when Necessary

A food first approach is always best, but there are some situations where supplementation may be very beneficial. This is especially true for someone who may have compromised gut function and may be deficient in a specific vitamin or mineral. Probiotics are also excellent for gut health.

#5 Take a Look at Your Lifestyle

As we have talked about, lifestyle is huge. Diet and lifestyle go hand in hand and the truth is that you can’t just change one and expect to see huge improvements in your health. Working on improving sleep habits, getting regular exercise, and practicing daily stress reduction are all essential. Now, this doesn’t mean that you have to do all of these things at once. You can start with one change and work on that until you feel consistent enough to add in something else. Go at a pace that will work for you and that you know you can realistically commit to lifelong.

Anti-Inflammatory Foods to Add to Your Diet Today

Ready to start adding more anti-inflammatory foods to your diet? Here is a list of some great foods to consume regularly.

Enjoy Regularly

• Wild-caught fatty fish
• Organic berries
• Pineapple
• Dark leafy green vegetables
• Beets
• Chia seeds
• Turmeric
• Extra virgin olive oil

Foods to Avoid

While you add all these wonderful anti-inflammatory foods to your diet, here are some that should be kept out and especially for those with autoimmune disease.

• Fried & processed foods
• Frozen meals
• Soda
• Refined carbohydrates
• Hydrogenated fats & oils
• Conventional animal products
• Dairy
• Gluten
• Grains

 

How to Improve Your Health

As you can see there is a tremendous benefit in following an anti-inflammatory diet and lifestyle when dealing with an autoimmune disease. If you can find the source of the inflammation and then work to correct that with diet and lifestyle then you will set yourself up on a path to wellness. Many of my patients come to me, find their root cause, change their diet, and lifestyle and then are able to stop their medications. It is all about a holistic approach to cooling that inflammation and treating each autoimmune disease like an inflammatory condition with the proper diet and lifestyle changes. 

If you are tired of feeling sick, not like yourself, and unable to get to the bottom of what may be causing your symptoms, I encourage you to start your own elimination diet. Not sure where to get started?

Read My Book 

If you have Hashimoto’s or another thyroid disease, I recommend reading and following the recommendations in my book, The 30-Day Thyroid Reset Plan: Disarming the 7 Hidden Triggers That are Keeping You Sick. You will learn everything you need to know about thyroid disease. I offer a 30-day plan to improve your health and my favorite thyroid-friendly recipes to nourish your body with delicious meals.

Try My Optimal Reseat Program

If you are looking to improve your health from Hashimoto's or any other autoimmune conditions, I recommend my Optimal Reset Program. In this program, I walk you through this step by step to give you tons of tools to help you through this important process. I also teach you how to detoxify your body and start to heal your gut so that you are able to tolerate more foods long term.

Here are just a handful of benefits of my Optimal Reset Plan:

• Weight loss
• Healthy looking skin
• Increased energy
• Deeper sleep
• Decreased joint pain
• Reduces headaches
• Improved gut health
• Helps those with leaky gut
• Can improve autoimmune conditions
• Less bloating/digestive discomfort

If you are ready to get started, Join me in my Optimal Reset Do it Yourself Program.

Final Thoughts

Autoimmune disorders are common. The good news is that with the right nutrition you can recover your body and regain your health. Follow my tips to support your body and reclaim your health and well-being.

If you are dealing with symptoms of an autoimmune disorder or thyroid issues, I invite you to schedule a consultation with me. I can help to identify the root cause of your condition and recommend a personalized treatment plan to repair your body and regain your health and well-being. Schedule your consultation here.

Resources

(1) Mark Hyman. How to Stop Attacking Yourself: 9 Steps to Heal Autoimmune Disease

Amy Sarah Marshall (2014). The Detective Work of Autoimmune Disease

American Autoimmune Related Diseases Association, Inc. Autoimmune Disease List

Dr. Weil. Dr. Weil’s Anti-Inflammatory Diet

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by Peter Saydak

Can Candida Affect the Thyroid?

Candida overgrowth is a frequent underlying cause behind fatigue, hormonal imbalances, frequent vaginal or urinary infections, skin issues, mood fluctuations, and other symptoms. Candida overgrowth may also lead to thyroid dysfunction or increase symptoms related to thyroid imbalance. The good news is that you can get out of this vicious cycle of candida overgrowth and thyroid issues.

In this article, you will learn what candida and candida overgrowth are. You will learn how candida overgrowth spreads in your body. You will understand the causes and symptoms of candida overgrowth. I will explain the possible links between candida overgrowth and thyroid dysfunctions. I will explain how testing works and offer my top natural solutions for candida overgrowth and thyroid dysfunction.

What Is Candida?

Candida is a form of yeast. It is a fungus that lives in your intestines and mouth. It plays a vital role in your body by helping your digestion and nutrient absorption. However, under normal circumstances, you only have small amounts of candida in your body. That’s all you need. 

What Is Candida Overgrowth?

Candida overgrowth is very common. Candida albicans are the most common cause of yeast infections in the mouth, vagina, and GI tract. When candida overproduces, it leads to candida overgrowth, which means it can penetrate your bloodstream by breaking down and slipping through your intestinal wall. This process can lead to leaky gut, toxic byproducts, and an array of symptoms and health problems from fatigue to thyroid dysfunction. Later in this article, you will learn about the symptoms of candida overgrowth and you will understand the potential link between candida overgrowth and thyroid dysfunction (1, 2).

Causes of Candida Overgrowth?

Having a healthy good flora is key to your health. A healthy gut bacteria balance with plenty of ‘good’ bacteria helps to keep your candida levels in check. However, the candida population in your body can get out of control for a variety of reasons (3, 4, 5):

• Out of balance pH: When your pH balance is thrown off, candida has the chance to grow and populate into larger amounts than what’s beneficial. When the body does not have good strong healthy gut bacteria or the pH balance is out of whack, it can make it very difficult to fight off a candida infection.

• Certain Medications: Certain medications, antibiotics, and oral corticosteroids can increase your risk of candida overgrowth. The problem with antibiotics is that they take the good with the bad. While they kill off the harmful bacteria, they also rid the body of the healthy bacteria it needs to help with digestion as well as keeping things like candida in a healthy range. If you are frequently prescribed antibiotics then there is a chance that your intestinal bacteria are out of balance. This can lead to candida overgrowth. With oral corticosteroids, there is a chance that someone can develop a candida infection in the mouth. These medications are used to treat conditions like asthma, and when these corticosteroids are inhaled it is so important to follow the directions and swish your mouth out after each use. Additionally to antibiotics and corticosteroids, taking oral contraceptives can also increase your risk of candida infections.

• A Weak Immune System: Anyone who is immune-compromised is more likely to suffer from an infection like candida. This includes anyone who has an autoimmune condition such as Hashimoto’s Thyroiditis. Eating an inflammatory diet high in sugar and processed foods and low in greens, vegetables, fruits, healthy fats, and clean protein, poor sleep, high stress levels, smoking, drinking alcohol, leading a sedentary lifestyle, and environmental toxins can all weaken your immune system and increase your risk of candida infection and overgrowth.

How Does Candida Overgrowth Spread?

Candida is a sneaky yeast. It has a unique ability to change shape in order to protect itself from shifts in acidity level o temperature or other environmental changes. It can turn from a rounded yeast cell into elongated hyphal cells that can get through your gut lining and potentially cause leaky gut syndrome. Once candida gets into your bloodstream, it can turn from a gut health issue into a full-body health issue and can colonize in your mouth, skin, thyroid, ears, reproductive organs, and other parts of your body. It’s not surprising that candida overgrowth can produce symptoms in all parts of your body affecting your entire health.

Symptoms of Candida Overgrowth

Candida overgrowth can affect your entire body and can lead to a long list of chronic symptoms. These are the most common symptoms of candida overgrowth you may experience:

• Skin and fungal infections, such as athlete’s foot, toenail fungus, and ringworm
• Chronic skin issues, such as eczema, hives, rashes, or psoriasis
• Frequent vaginal infections, vaginal yeast infections, urinary tract infections (UTIs), vaginal itching, or rectal itching
• Exhaustion, feeling tired or worn down, or chronic fatigue
• Brain fog, difficulty concentrating, lack of focus, or poor memory
• Anxiety, depression, irritability, or mood swings
• Digestive issues, such as bloating, gas, constipation, or diarrhea
• Oral thrush (white tongue)
• Hormonal imbalances
• Fibromyalgia or fibromyalgia-like symptoms
• Autoimmune diseases, such as Hashimoto’s thyroiditis, psoriasis, lupus, ulcerative colitis, Crohn’s disease, or rheumatoid arthritis
• Severe seasonal allergies or itchy ears
• Strong cravings for sugar, refined carbohydrates, and sugary or carby processed or junk food

Candida Overgrowth & Your Thyroid

I frequently see patients who suffer from Hashimoto’s who also have an underlying candida overgrowth. We commonly have to address underlying candida overgrowth to support their thyroid health as well. Candida overgrowth can affect your thyroid for a number of reasons. Let’s take a look at some of the possible links between candida overgrowth and thyroid dysfunction.

Candida Overgrowth May Lead to Leaky Gut

Candida overgrowth can lead to leaky gut by breaking down the walls of the intestines and then getting into the bloodstream if this fungus is found in large amounts in the GI tract. When not addressed, leaky gut can lead to autoimmune conditions such as Hashimoto’s Thyroiditis as it taxes the body’s immune system and the immune system may begin attacking its own tissue and in certain circumstances, this is the thyroid gland.

Candida Overgrowth May Lead to Food Sensitivities & Intolerances

Your gut and the health of your gut bacteria are directly connected to thyroid health. Candida overgrowth is a very serious condition and can lead to food sensitivities as well as allergies. When you are consuming a food that you are sensitive to for a period of time there is a good chance that leaky gut can develop which can then lead to autoimmunity. Consuming reactive foods time and time again causes your immune system to go haywire and triggers inflammation. Any time your body is in a chronic state of inflammation, you are at a higher risk of developing disease, and when your immune system is in overdrive it can begin attacking your own body tissue. In this state, your body may go after your thyroid leading to autoimmune thyroid conditions, such as Hashimoto’s disease or Graves’ disease.

Unhealthy Gut Microbes Affect the Thyroid

The balance of bacteria in your gut is so important to your health as any type of imbalance can cause pathogenic bacteria from overgrowing and can prevent the healthy bacteria from doing what they need to do to keep you healthy. Unhealthy gut bacteria can affect the thyroid gland. 

When there is an imbalance in the bacteria in the gut, T4 to T3 conversion can be disrupted. Amazingly enough, roughly 20 percent of T4 to active T3 conversion takes place in the GI tract. Gut microbes are able to do a large part of the work here by converting inactive T4 into T3 sulfate. When the bacteria in your gut are imbalanced or there is an overgrowth of harmful bacteria, this process can become disrupted. Your gut is also essential for nutrient absorption so when there is an imbalance in the gut, nutrient absorption may decrease which could ultimately lead to a vitamin or mineral deficiency. A deficiency can then cause a thyroid imbalance (6, 7, 8). 

Candida Overgrowth May Impact Your Adrenals

Candida overgrowth in the gut can put stress on your adrenals as well as the HPA axis. Your adrenal glands work with your body’s stress response and also help with regulating the immune system. When dealing with candida overgrowth and even potentially nutrient malabsorption due to the overgrowth, hormonal imbalances can occur along with adrenal health issues and imbalances in stress hormones. Any type of hormone imbalance can ultimately lead to thyroid health problems and dealing with a thyroid condition on top of adrenal health issues can cause your symptoms to be much worse than they already are.

Your Immune System May Be the Link

Molecular mimicry means that there is a structural similarity between a foreign substance, called a foreign antigen that activates your immune system and your body’s self-antigen. There may be molecular mimicry between Candida and the thyroid gland leading your immune system to mistake your thyroid for a candida yeast infection leading to thyroid dysfunction. Candida may also release superantigens triggering your immune system to attack your thyroid gland causing autoimmunity. Moreover, a distracted immune system that is focused on attacking your thyroid gland by mistake but neglects to keep your candida levels balanced can lead to uncontrollable candida growth, serious candida overgrowth, and increased vulnerability to autoimmune thyroid disease (9).

Testing for Candida Overgrowth

If you are experiencing symptoms of candida overgrowth, getting tested is an important first step. Testing for candida overgrowth is something that you will want to do with a functional medicine practitioner, like myself. They all well-versed in candida and can help you uncover underlying and co-occurring problems as well.

Your functional medicine practitioner can help you to order different gut infection panels that can be very helpful to determine if you have a candida infection. These panels are able to spot another fungal, bacterial, or viral overgrowth, gut dysbiosis, and other gut health issues that may be present. These are simple stool and urine tests that can uncover some critical health issues. If you suspect that you are dealing with candida overgrowth or another gut infection, you can schedule a consultation with me here. After reviewing your symptoms, concerns, and health history, I can recommend appropriate testing for your specific case and create an individualized plan tailored to your needs to recover your health from candida overgrowth, thyroid issues, and other potential health problems.

Natural Solutions

If you have candida overgrowth that’s affecting your thyroid and overall health, it is time to make some changes to balance your body and regain your health. Here are my natural solutions for candida overgrowth and thyroid dysfunction:

Visit a Functional Medicine Practitioner

If you suspect that candida overgrowth may be an issue that you are dealing with, working with a functional medicine practitioner, like myself, may be a great first step. They can help you to uncover why the infection may be occurring, get proper testing, and set you up with a specific candida diet.

It is important to note that candida overgrowth can be easily misdiagnosed, especially when your symptoms may appear to be affecting different areas of your body. It is very common for doctors to mistake your symptoms for depression, sinus infections, or other infections, and simply prescribe antibiotics. As you know, antibiotics are one of the worst offenders for candida overgrowth and can feed into your symptoms instead of resolving them. Diagnosing candida overgrowth takes a holistic approach to get you on the proper healing path. It is important that you work with a functional medicine doctor who is well-versed in candida overgrowth and practices a holistic approach.

Eat an Anti-Inflammatory, Anti-Fungal Diet

The natural approach to improving candida overgrowth always starts with an anti-inflammatory diet. Remove inflammatory foods, such as gluten, sugar, refined carbs, alcohol caffeine, refined oil, grains, pasteurized dairy, artificial sweeteners, conventional animal products, junk food, and processed foods. Eat plenty of greens, vegetables, herbs, spices, and fruits. Eat healthy fats and high-quality organic animal protein. Add anti-inflammatory and anti-fungal foods to your diet, such as garlic, coconut oil, turmeric, aloe vera, pomegranate, and garlic. 

Anti-Fungal Support

Using some anti-fungal herbs and supplements is often a critical step in recovering from candida overgrowth and rebuilding your gut flora balance. Oil of oregano is a fantastic herbal supplement with powerful anti-yeast, antiviral, antibiotic, and anti-parasitic properties. It is often used for candida overgrowth, other yeast overgrowths, parasitic and bacterial infections, and food poisoning. Pau D-Arco, grape seed extract, garlic, olive leaf extract, and berberine are other great herbal supplements that are often used for candida overgrowth. Be aware that these supplements may cause some die-off reactions, which means that you may get some uncomfortable symptoms, such as headaches, digestive issues, or flu-like symptoms for a couple days or weeks before you feel better. Working with a functional medicine doctor is a great way to select the supplements that are right for your body and situation (10, 11, 12, 13, 14).

Support Your Gut

Supporting your gut flora balance is absolutely critical to your recovery from candida overgrowth. Eat plenty of prebiotic-rich foods, including garlic, onions, Jerusalem artichokes, asparagus, leeks, dandelion greens, and chicory roots. Eat plenty of fermented foods, such as sauerkraut, yogurt, kefir, and kimchi for gut health. Take high-quality probiotics, such as Optimal Reset Microbe Synergy Complete. Support your gut lining with Optimal Reset Ultimate Gut Support. Support your liver with Optimal Reset Liver Love. For maximum gut health support, try my Low Carb Ultimate Gut Support Kit (15).

Support Your Thyroid

As you’ve learned candida overgrowth can lead to thyroid dysfunction, so it is important that you take care of your thyroid while focusing on repairing your body from candida overgrowth. If you are dealing with Hashimoto’s disease or any other thyroid dysfunction or thyroid disease, I recommend reading and following the recommendations in my book, The 30-Day Thyroid Reset Plan: Disarming the 7 Hidden Triggers That are Keeping You Sick. You will learn everything you need to know about thyroid disease. I offer a 30-day plan to improve your health and my favorite thyroid-friendly recipes to nourish your body with delicious meals.

Final Thoughts

Candida overgrowth is a common problem that may also lead to thyroid dysfunction or increase symptoms related to thyroid imbalance. The good news is that you don’t have to suffer from symptoms of candida overgrowth and thyroid dysfunction anymore. Follow my natural solutions for candida overgrowth to repair your body, regain your health, and reclaim your life.

If you are dealing with symptoms of candida overgrowth, Hashimoto’s disease, or other thyroid issues, I invite you to schedule a consultation with me. I can help to identify the root cause of your condition and recommend a personalized treatment plan to repair your body and regain your health and well-being. Schedule your consultation here.

Sources:

1.Raz-Pasteur A, Ullmann Y, Berdicevsky I. The pathogenesis of Candida infections in a human skin model: scanning electron microscope observations. ISRN Dermatol. 2011;2011:150642. doi: 10.5402/2011/150642. Epub 2011 Sep 5. PMID: 22363844

2. Candidiasis. Harvard Health. Link Here

3. Núñez MJ, Balboa J, Riveiro P, Liñares D, Mañá P, Rey-Méndez M, Rodríguez-Cobos A, Suárez-Quintanilla JA, García-Vallejo LA, Freire-Garabal M. Effects of psychological stress and alprazolam on development of oral candidiasis in rats. Clin Diagn Lab Immunol. 2002 Jul;9(4):852-7. doi: 10.1128/cdli.9.4.852-857.2002. PMID: 12093685

4. Spinillo A, Capuzzo E, Nicola S, Baltaro F, Ferrari A, Monaco A. The impact of oral contraception on vulvovaginal candidiasis. Contraception. 1995;51(5):293-297. Link Here

5. Vargas SL, Patrick CC, Ayers GD, Hughes WT. Modulating effect of dietary carbohydrate supplementation on Candida albicans colonization and invasion in a neutropenic mouse model. Infect Immun. 1993 Feb;61(2):619-26. doi: 10.1128/IAI.61.2.619-626.1993. PMID: 8423091

6. Yu J. Regulation of Hepatocyte Thyroxine 5′-Deiodinase by T3 and Nuclear Receptor Coactivators as a Model of the Sick Euthyroid Syndrome. Link Here

7. Watanabe, M., Houten, S., Mataki, C. et al. Bile acids induce energy expenditure by promoting intracellular thyroid hormone activation. Nature 439, 484–489 (2006). Link Here

8. Vought RL. Effect of Changing Intestinal Bacterial Flora on Thyroid Function in the Rat. Link Here

9. Kharrazian D, Herbert M, Vojdani A. Immunological reactivity using monoclonal and polyclonal antibodies of autoimmune thyroid target sites with dietary proteins. Link Here

10. Sujatha G, Kumar GS, Muruganandan J, Prasad TS. Aloe vera in dentistry. J Clin Diagn Res. 2014 Oct;8(10):ZI01-2. doi: 10.7860/JCDR/2014/8382.4983. Epub 2014 Oct 20. PMID: 25478478

11. Pai MB, Prashant GM, Murlikrishna KS, Shivakumar KM, Chandu GN. Antifungal efficacy of Punica granatum, Acacia nilotica, Cuminum cyminum and Foeniculum vulgare on Candida albicans: an in vitro study. Indian J Dent Res. 2010;21(3):334-336. Link Here

12. Khodavandi A, Alizadeh F, Harmal NS, et al. Comparison between efficacy of allicin and fluconazole against Candida albicans in vitro and in a systemic candidiasis mouse model. FEMS Microbiol Lett. 2011;315(2):87-93. Link Here

13. Kumar A, Dhamgaye S, Maurya IK, Singh A, Sharma M, Prasad R. Curcumin targets cell wall integrity via calcineurin-mediated signaling in Candida albicans. Antimicrob Agents Chemother. 2014;58(1):167-175. Link Here

14. Ogbolu DO, Oni AA, Daini OA, Oloko AP. In vitro antimicrobial properties of coconut oil on Candida species in Ibadan, Nigeria. J Med Food. 2007;10(2):384-387. Link Here

15. Mailänder-Sánchez D, Wagener J, Schaller M. Potential role of probiotic bacteria in the treatment and prevention of localised candidosis. Mycoses. 2012;55(1):17-26. Link Here

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by Peter Saydak

5 Hashimoto's Foods to Avoid

 

Diet and thyroid health go hand in hand. Foods can either fuel health or cause some serious health issues including thyroid dysfunction. In this post, I am going to share five Hashimoto's foods to avoid. These are foods that cause thyroid dysfunction that I come across in my practice regularly. These foods are inflammatory, and can even lead to leaky gut, and autoimmune conditions such as Hashimoto’s. These are so commonly consumed and something that I see a number of thyroid patients consuming that I thought it was important to address each one.

If you are stuck on what you and should not be eating or dealing with a thyroid disorder and trying to get to the root cause of the issue, it may be time to take a look at diet. Let’s jump in and talk about the first food that can cause thyroid dysfunction.

#1 Gluten

Gluten is one of the first foods I recommend my patients remove from their diet. Not only is gluten inflammatory for the body but gluten can be especially harmful to those with thyroid disease. The issue with gluten consumption is that gluten can cause some mistaken identity within the immune system.

When someone with a thyroid issue consumes gluten, it can pass through the gut lining and then into the bloodstream in the case of leaky gut. Keep in mind that most people with an autoimmune condition also suffer from leaky gut. When the gluten gets into the bloodstream the immune system will mount an attack however the immune system often confuses gluten and the thyroid. What does this mean? This means that the immune system may not only attack the gluten but it will also attack the thyroid gland.

Another major issue with gluten is the fact that it can be detrimental for someone with leaky gut and I find that many of my thyroid patients also suffer from some sort of gut health issue such as leaky gut syndrome. When you consume gluten, the body produces zonulin which is a chemical responsible for causing those tight junctions in the gut to open up. In someone with a gluten sensitivity, this can cause a huge issue because those tight junctions are not able to heal as quickly as in someone who does not react to gluten. This will lead to further intestinal permeability.

This is another reason why I always recommend that patients with thyroid issues remove gluten from their diet as it has a ripple effect on health. Not only is it directly damaging for the thyroid itself, but it can lead to leaky gut which can ultimately lead to an autoimmune condition. The best thing to do is to keep it out of your diet altogether.

What to Eat Instead of Gluten?

Try quinoa, amaranth, buckwheat, teff, wild rice, and millet. They are delicious pseudograins with grain-like textures but without gluten. Sweet potatoes and Yukka are delicious hearty alternatives. Feeling like some pasta? Try zoodles (zucchini noodles) or make noodles from cucumbers, carrots, beets, or sweet potatoes by using a spiralizer. Try lettuce wraps, collard green wraps instead of bread, wraps, and buns. Try toasting sweet potatoes slices instead o bread.

#2 Dairy

Those who suffer from thyroid dysfunction need to be careful as many people are not able to tolerate dairy products very well. Dairy is problematic for a number of reasons.

For one, many people with autoimmune conditions also suffer from gut health issues as we just talked about. Lots of people have a difficult time breaking down and digesting dairy so it can cause further gastrointestinal upset.

Dairy often pops up on food sensitivity tests as well and many people may not even know that they were reacting to dairy as detecting a food sensitivity can be a challenge. Food sensitivities can present themselves with symptoms such as coughing, asthma, mucus, and skin issues but they can pop up days after you consume the reactive food. For this reason, many people who are sensitive to dairy may not even know it since their symptoms present themselves days after they have consumed a certain dairy product. Many people also notice that some of the symptoms they had been living with for so long such as bloating, skin issues, and other digestive complaints also start to decline once dairy is removed from the diet.

What to Eat Instead of Soy?

Do you love soy milk? I recommend almond milk hemp milk, cashew milk or hazelnut milk instead of soy milk for dairy-free milk alternatives. Try almond yogurt and other dairy-free ‘dairy’ options made from nut milk. Try nut cheeses instead of soy cheese. Forget about soy-based veggie burgers and veggie alternatives. Eat organic, pasture-raised meat, grain-fed poultry, and wild-caught fish instead of quality clean protein.

#3 Soy

Soy is another hot topic when talking about thyroid health. Many people ask me what I recommend when it comes to soy consumption, and I recommend that it is kept out of the diet, and here’s why.

Soy can cause some endocrine disruption which is the last thing that you want when dealing with thyroid issues. Soy contains isoflavones which are a type of phytoestrogen and closely resembles human estrogen. When someone consumes large amounts of soy it is possible to throw off hormonal balance and specifically estrogen in the body. Hormonal imbalance can lead to further thyroid issues.

Another problem with soy is that it is one of the largest GMO crops in the US and is commonly found in processed foods. It can be found under different names as well such as lecithin or emulsifier on a food label. These are commonly added to processed or hydrogenated oils. When we consume genetically modified foods, our bodies do not process them the same way we do whole foods that have not been genetically modified. When we consume these foreign foods, the immune system will likely respond which will then create inflammation. When we continue this pattern over and over again the inflammation can cause serious health issues. This immune response may also potentially lead to an autoimmune response when GMO foods are consumed such as soy. This can lead to things like Hashimoto’s.

What to Eat Instead of Dairy?

The good news is that there are so many delicious dairy-free milks out there. Almond milk, cashew milk, hazelnut milk, and hemp milk are great dairy-free options. Read the labels and buy organic, unsweetened varieties without additives or make your own nut milk at home. If you are craving cheese, try avocados, nut cheeses, or nut butter for healthy fats. If you are missing that cheesy flavor, sprinkle a bit of nutritional yeast on your meals and salads.

#4 Sugar

Sugar is a major autoimmune trigger and something I always recommend eliminating or at least reducing from the diet. Sugar is an issue for a couple of different reasons.

The first problem has to do with the gut. You have probably picked up on the gut and thyroid connection by now. Without proper gut health, it is impossible to have healthy thyroid function. The issue with sugar and the gut is that it can lead to leaky gut but it can also cause an imbalance in the healthy bacteria in the gut which can lead to other gut infections such as Candida, or SIBO. Sugar is also very inflammatory and any type of inflammation in the body can trigger disease as inflammation is the root cause of nearly all disease seen today.

High sugar intake can also cause blood sugar imbalances which can ultimately affect the adrenal gland. Not only that but when sugar is consumed in large amounts that constant secretion of insulin can lead to insulin resistance. Constant insulin surges can have a negative effect on the thyroid gland.

What to Eat Instead of Sugar?

Going sugar-free can be difficult and scary at first, but after the first initial weeks, your body will adjust to this new way of eating. You will feel so much better that you won’t miss sugar and sugary foods at all. You don’t have to live without sweetness though. I recommend removing all sources of refined sugar from the diet and opting for more natural options whenever possible. However, it is important to keep natural sugars in check as well. Things like pure grade B maple syrup or raw honey are ok in moderation but they should not be over-consumed. Try low-glycemic index fruits, such as strawberries, raspberries, and blueberries, and sweet vegetables, such as beets, sweet potatoes, and carrots will satisfy your sweet tooth. Same with high sugar fruits, try opting for lower sugar options such as berries, apples, and peaches. These are delicious and healthy options, and once you are off sugar, your body will find them plenty sweet. For sweeteners, you can use a bit of monk fruit or stevia without disrupting your blood sugar levels.

#5 Processed Foods 

Processed foods are another group of foods commonly known to disrupt thyroid function. One of the major issues with these foods is that they often contain all four of the previous foods talked about all in one. This can wreak havoc on your health for more than one reason. These foods are so far from what our bodies can recognize that inflammation is triggered and the immune system may even react due to the fact that the body cannot recognize foods that are so far from their whole and natural state.

Foods that are packaged, frozen meals, snacks, pastries, and even some granola bars are best avoided. I recommend sticking to as many whole foods as possible that have not been manipulated in a lab. By skipping the processed and inflammatory foods and going for a more whole foods diet you will allow your body to reap all the benefits nutrient-dense foods have while avoiding the foods that cause inflammation and disease. Opt for things like grass-fed animal products, organic fruits, and vegetables, and healthy fats like avocados, coconut oil, and sprouted nuts and seeds. Add these foods to your diet and slowly eliminate the packaged food options.

What to Eat Instead of Processed Foods?

Instead of processed foods, try real foods. Shop in the produce aisle at your grocery store. Visit the farmers market. Grow your own food, if you can. Focus on greens, vegetables, herbs, spices, low-glycemic index fruits, nuts, seeds, healthy fats, and clean animal protein. Get cooking and start experimenting with recipes. My website and my boo, The 30-Day Thyroid Reset Plan: Disarming the 7 Hidden Triggers That are Keeping You Sick are full of delicious thyroid-friendly recipes.

The Hashimoto’s Diet Can Help

There you have it the five foods that can cause thyroid dysfunction. Removing these foods from your diet is an excellent way to safeguard your thyroid health but your overall health as well. By eliminating inflammatory foods from your diet you will do your whole body good.

If removing all of these foods all at once is intimidating to you, try removing one for 2 weeks and then move onto the next. Before you know it, your diet will be free from some of the most common foods that upset thyroid function.

Once these foods are removed it may also be a great idea to start a Paleo-style diet which is what I commonly recommend.

The Hashimoto’s diet I recommend is based on Paleo principles. The Paleo approach recommends that you remove sugar, gluten, soy, dairy, and processed foods from your diet, and choose a more natural and healthier way of eating. This dietary approach is free from sugar, processed foods, gluten, dairy, and other inflammatory foods that are just downright toxic for thyroid health.

By following the Hashimoto’s diet, you will be consuming fewer calories, more protein, and more healthy fats to keep your blood sugar levels steady throughout the day. It seems so simple but it’s true, you can feel better just by trying a few simple dietary modifications. I personally transformed my health using these principles and helped hundreds of patients doing the same.

If you have Hashimoto’s or another thyroid disease, I recommend reading and following the recommendations in my book, The 30-Day Thyroid Reset Plan: Disarming the 7 Hidden Triggers That are Keeping You Sick. You will learn everything you need to know about thyroid disease. I offer a 30-day plan to improve your health and my favorite thyroid-friendly recipes to nourish your body with delicious meals.

Final Thoughts

If you want to improve your Hashimoto’s and transforms your health, it is critical that you remove foods that are harmful for your thyroid. Ditch gluten, dairy, soy, sugar, and processed foods. Choose greens, vegetables, herbs, spices, low-glycemic index fruits, nuts, seeds, healthy fats, and clean animal protein instead to improve your thyroid and overall health.

If you are dealing with symptoms of Hashimoto’s disease or other thyroid issues, I invite you to schedule a consultation with me. I can help to identify the root cause of your condition and recommend a personalized treatment plan to repair your body and regain your health and well-being. Schedule your consultation here.

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by Peter Saydak

5 Reasons Leaky Gut Causes Thyroid Issues (#2 will surprise you)

 

There is a huge connection between leaky gut and thyroid issues. Believe it or not, the two go hand and hand and not only thyroid conditions but autoimmune conditions as well.

In this article, I am going to break down the top five reasons why leaky gut causes thyroid issues and why it is so important to address any type of gut issue such as leaky gut at its source. I will also talk specifically about how leaky gut can lead to Hashimoto’s Thyroiditis and then some steps that you can take today to heal the gut and take the right steps towards uncovering potential gut health issues.

To start, let’s jump right in and talk about why leaky gut is commonly associated with autoimmune disease.

#1 Leaky Gut is Often Associated with Autoimmune Disease

Did you know that it is impossible to have a healthy body without a healthy gut? This is because the gut houses nearly 70% of our immune system. More and more research is coming out on the importance of taking care of the digestive system as it plays an integral role in the overall health of our body, and this is especially true for anyone with any type of autoimmune condition such as Hashimoto’s Thyroiditis. With autoimmune conditions such as Hashimoto’s, there is a very large chance that leaky gut is also present as well. (1)

With leaky gut, those tight junctions in the gut become “leaky” and allow things like undigested food particles as well as other harmful toxins and microbes to enter your bloodstream. When this occurs, the immune system goes into high alert as what is being leaked into the bloodstream is recognized as a foreign invader. With the immune system being triggered, inflammation also sets in. Unfortunately, when leaky gut is not addressed and this pattern continues for long periods of time there is tremendous stress put on your immune system. After a period of time, your immune system may begin attacking your own body tissue unknowingly as it is so overworked and stressed from all the foreign particles coming in. This is where autoimmune disease can set in and things like Hashimoto’s can develop.

This is just one of the many reasons leaky gut causes thyroid issues and a major reason why it is so important to tackle leaky gut from a holistic approach to be sure it is being addressed appropriately. Overlooking leaky gut or being misdiagnosed could be the difference between catching it early enough to prevent an autoimmune condition or it getting bad enough to where autoimmunity sets in. This is also where functional medicine comes in as leaky gut is something that many functional medicine practitioners are very educated on and can help set you on a path to recovery and healing your gut.

#2 Leaky Gut Can Cause Vitamin & Mineral Deficiencies

One of the missing pieces many modern medical professionals miss when diagnosing leaky gut happens to be vitamin and mineral deficiencies. When a patient comes to my practice with a deficiency, looking at the gut is one of the things that I always address. Why? Because with conditions such as leaky gut there is a large possibility that the reason the deficiency is present is due to the fact that the body is not absorbing what it needs to appropriately. The answer could be leaky gut in many of these situations.

Ongoing inflammation in the gut can cause things like iron deficiency anemia, B12 deficiencies, as well as a number of different mineral deficiencies. These can cause things like fatigue, muscle pain, bone issues, and even hair loss. This is one of the reasons why leaky gut can cause thyroid issues. When the body is deficient in vitamins and minerals and particularly things like iron, and selenium, thyroid hormone balance can be thrown off.

The body needs iron in order to synthesize thyroid hormone so when anemia is present, patients could ultimately end up dealing with a thyroid condition. Selenium is another essential mineral for thyroid health and if one is deficient they can suffer from thyroid consequences. Selenium helps with the conversion of T4 to T3 and it is also an important mineral for overall immune health.

With any type of deficiency, your body is at risk for not performing at the optimal level that it needs to be to keep all body systems happy and healthy. If leaky gut is present it is essential to address it and get you on a path to health so that vitamin and mineral deficiencies do not occur and ultimately lead to complications with your thyroid health.

#3 Leaky Gut is Often Triggered by Inflammation

One of the causes of leaky gut happens to be inflammation. Inflammation can cause those tight junctions in the gut to become “leaky.” As we talked about before, once foreign particles begin leaking into the bloodstream, the immune system starts to make antibodies against what is viewed as foreign invaders. Your immune system begins to attack things like undigested food particles that may have never been an issue for you before, but now are being targeted as foreign since they are entering the bloodstream as larger molecules. This is also where food sensitivities set in for those with leaky gut.

The problem with these antibodies is that they can get into different tissues in the body and then trigger an immune reaction there as well. Next, autoantibodies may be created which can set you on a path for chronic inflammation. This is again where an autoimmune condition can occur. If the inflammation is triggered in the thyroid then Hashimoto’s or other thyroid diseases could occur. If the antibodies begin to attack the gut, gut conditions can arise. Any area of the body can be affected by leaky gut, it all depends on where the antibodies go and where the inflammation sets in.

As you can see, it all began with inflammation. Leaky gut starts with inflammation and then ultimately triggers inflammation in various areas of the body leading to further complications and even autoimmune diseases. It is very important to work with a skilled practitioner if you suspect you may be dealing with leaky gut as it can be tricky to detect. Many times, someone can consume a reactive food and not have any type of reaction for 24 hours. This can make it difficult to pinpoint what is causing the reaction if you are unsure what to look out for. There may also be a number of foods causing a reaction and worsening leaky gut so I always like to take a thorough look at what my patients are eating and then look at potential inflammatory responses.

#4 Leaky Gut Can be Caused by Gluten Consumption Which is Also Linked to Thyroid Issues

Over the past couple of years, gluten free diets have become increasingly popular and I believe that they are here to stay. While some people may view gluten free diets as just another “fad diet” I think it is incredibly important for my patients to remove gluten from their diet lifelong and especially those who have leaky gut or a thyroid condition.

There are many things we need to worry about with gluten. For one, gluten can certainly lead to leaky gut. When we consume gluten, a chemical called zonulin is triggered and then released. Zonulin tells those tight junctions in your gut to open which can ultimately lead to leaky gut. (2) When these tight junctions open, gluten can pass through those junctions along with any other undigested food particles and microbes. For this reason alone, it is very important to keep gluten out of the diet and especially if leaky gut is suspected. Leaky gut can lead to autoimmune disease so we definitely do not want to include any foods that could potentially lead to thyroid conditions or other autoimmune disorders into our diet.

Secondly, gluten is also a major issue for anyone who suffers from a thyroid disease as gluten closely resembles your own body tissues including the thyroid. When gluten is consumed by someone with thyroid disease, the immune system will respond by destroying gluten especially in the case of leaky gut. However, the immune system may also end up attacking the thyroid as the immune system may mistake your thyroid for gluten molecules.

Another point I would like to talk about here is that gluten can cause inflammation and unfortunately, inflammation is the leading cause of nearly all disease. While inflammation is a necessary component of the immune system, and our bodies natural response to targeting anything that should not be in the body, chronic inflammatory states can lead to major issues like autoimmunity.

A large majority of the population suffers from a gluten sensitivity and many of these cases go undiagnosed. This means that each time someone consumes gluten who doesn’t know they have a sensitivity, inflammation is triggered. This can cause the immune system to go haywire and can lead to a state of chronic inflammation. The only way to give your immune system the break it needs to recover is to remove gluten from the diet. The trick here is that gluten must be removed completely. This is so important because as it turns out, gluten consumption can actually spike your gluten antibodies for three whole months! (2) This means that even eating it once in a while can lead to serious issues among those with a gluten sensitivity or Celiac disease.

The bottom line here is to remove gluten from the diet. Not only is it damaging for someone who already has a thyroid condition, but it can also cause leaky gut which is another cause of autoimmune disease so there is truly no reason we should have this food a part of our diet.

#5 The Gut Houses 70% of the Immune System

As I have already mentioned, the gut houses a large majority of our immune system. Without a healthy gut, it is nearly impossible to achieve overall health which is why an unhealthy gut can lead to thyroid issues.

The portion of the immune system that resides in the gut is referred to as the GALT which stands for gut-associated lymphoid tissue. The GALT is home to different types of lymphoid tissues that store things like immune cells and these immune cells will produce the antibodies that attack particles in the body that are recognized as foreign invaders. (3) This is a protective function of the gut but when leaky gut is present, this function doesn’t work the way that it should. When particles seep into the bloodstream, as you now know, the immune system starts to attack and then autoimmune diseases can arise. When the gut is unhealthy the body is unhealthy which is why it is so important to take the proper dietary and lifestyle steps necessary to protect these tight junctions in the gut and to allow the GALT to function the way it needs to in order to keep the body healthy.

If you suspect you may be dealing with leaky gut or you have a thyroid or other autoimmune condition, here are some steps you can take today to help heal the gut.

Steps to Heal Your Gut Naturally

There are several steps you can take to repair your gut and improve your overall health naturally Here is what I recommend:

Remove Food Sensitivities

Food sensitivities are one of the main reasons behind leaky gut syndrome and common chronic symptoms from digestive issues, headaches, skin problems to fatigue, anxiety and so on. I recommend that you get tested for food sensitivities and/or try an elimination diet to spot your food sensitivities. 

Get Tested for Gut Infection and Leaky Gut

I recommend that you work with a functional health practitioner, like myself, and get tested for gut infections and leaky gut syndrome. They will be able to help you with an individualized plan to tackle your gut sensitivities and leaky gut through gut-supporting nutrition, supplementation, and lifestyle strategies.

Eliminate Inflammatory Foods

Eliminate refined sugars, refined oil, processed foods, and artificial foods. Eliminate deep-fried foods and junk food. Cut out gluten, grains, and dairy. Remove all foods that you are sensitive or allergic to.

Eat an Anti-Inflammatory Diet

Eat plenty of greens, vegetables, herbs, spices, and low-glycemic index fruits. Enjoy more grass-fed animal products and wild-caught fish. Drink bone brought regularly to support your gut lining. Enjoy more fermented vegetables, such as kimchi, sauerkraut, coconut kefir, and kombucha to support healthy gut flora. Add anti-inflammatory coconut oil to your diet to help fight inflammation and viral, bacterial, and fungal overgrowth.

Reduce Chronic Stress

Reduce any sources of chronic stress and learn to respond to stress better. Spend time with supportive and uplifting people. Schedule regular me-time. Practice meditation, breathwork, journaling, gratitude, and yoga. Exercise regularly and spend plenty of time in nature.

Reduce Environmental Toxicity

Eliminate as many environmental toxins as possible. Avoid conventional cleaning, body, and beauty products, and choose organic, natural, and DIY alternatives. Improve your air quality with HEPA filters and having indoor plants in your home. Make sure your home is free of mold. Drink purified filtered water. Avoid plastic as much as possible, and use glass or aluminum bottles, glass jars and boxes, cloth bags, wooden or ceramic bowls, and other plastic-free options. If you are a smoker, stop smoking and avoid second-hand smoke.

Try a 30-Day Thyroid Reset

If you have thyroid imbalances or thyroid disease, I recommend reading and following the recommendations in my book, The 30-Day Thyroid Reset Plan: Disarming the 7 Hidden Triggers That are Keeping You Sick. This plan will help you to improve your gut health, repair your thyroids, and improve your overall health. You will learn everything you need to know about thyroid disease. I offer a 30-day plan to improve your health and my favorite thyroid-friendly recipes to nourish your body with delicious meals.

Final Thoughts

Your gut health and thyroid health are both important for your overall health. They come hand in hand and are closely connected. If you have leaky gut syndrome or other gut health issues, it is important to address it right away to avoid thyroid problems. If you have thyroid issues, it is important to uncover and address underlying gut health issues and leaky gut syndromes. Follow my tips to improve your gut health naturally.

If you are dealing with symptoms of leaky gut syndrome, Hashimoto’s disease, or other thyroid issues, I invite you to schedule a consultation with me. I can help to identify the root cause of your condition and recommend a personalized treatment plan to repair your body and regain your health and well-being. Schedule your consultation here.

Resources

(1) Amy Myers. Understanding the True Cause of Autoimmune Disease

(2) Amy Myers. 3 Important Reasons to Give up Gluten if you have an Autoimmune Disease

(3) Chris Kresser. The Thyroid-Gut Connection

5 Vitamin and Mineral Deficiencies Common in Thyroid Conditions. Natural Endocrine Solutions

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by Peter Saydak

Epstein-Barr Virus Symptoms and Thyroid Connection

When it comes to thyroid health and particularly autoimmune thyroid conditions such as Hashimoto’s thyroiditis, there are many things in the body that can trigger this autoimmune response. One of the many triggers includes chronic infections such as the Epstein-Barr virus. The connection between the Epstein-Barr virus and thyroid health is pretty strong, and I am going to break down exactly why and talk about the most common Epstein-Barr virus symptoms so that you can uncover if this virus may be affecting your thyroid health.

Before we dive into that, let’s explore what exactly this virus is and how it affects your body.

What is the Epstein-Barr Virus?

You may be familiar with this virus and its link with mononucleosis which is a virus that commonly affects children and young adults. This virus which is commonly referred to as "mono" can cause symptoms such as fever, sore throat, and swollen lymph nodes. Epstein-Barr can cause mono. However, not everyone who is infected with Epstein-Barr will develop mononucleosis.

While Epstein-Barr can cause mononucleosis, it can also lead to more serious disease which we will talk about when we discuss the connection between the Epstein-Barr virus and thyroid health.

The problem with this virus is that once present in the body, it can persist for life. Epstein-Barr can also become reactivated which can cause symptoms, but at other times it may not cause any symptoms at all. Reactivation can become particularly problematic for those whose immune systems do not work as they should such as in the case of autoimmune conditions.

There is also quite a bit of confusion surrounding this particular virus. While modern-day medical practitioners know what the Epstein-Barr virus is, it is not as understood that there are over 60 varieties of this virus. Many doctors may diagnose this condition thinking that it’s a short-lasting thing, but often times it’s a long-term issue that can cause chaos in the body if not addressed appropriately. This virus can lead to problems such as thyroid disease, and chronic fatigue syndrome which is not something many medical practitioners talk about when addressing this virus.

Epstein-Barr Virus Symptoms

Some of the most common symptoms associated with Epstein-Barr include:

• Sore throat, usually severe
• Swollen lymph nodes
• Swollen tonsils
• Loss of appetite
• Fatigue
• Chills
• Headache
• Bloating
• Body aches
• Weakness
• Sweat
• Dizziness

Keep in mind that while these are some of the most commonly seen Epstein-Barr virus symptoms, some people experience symptoms not as commonly associated with Epstein-Barr which can easily lead to misdiagnoses which can ultimately make it difficult to feel better and get to the source of the problem if not working with an experienced health professional.

How Do You Contract the Virus?

So, we now know some of the symptoms of Epstein Barr, and we know that it is much more complicated than many medical professionals may know, but how exactly does someone develop Epstein-Barr?

One of the very first ways someone can contract the virus is if a mother had Epstein-Barr while pregnant, her baby could get it. Secondly, you can get the virus through blood transfusions infected with the virus, but you can also get it by just coming in contact with someone who is infected with this virus if they are in the infected stage. Keep in mind though that if someone has Epstein-Barr, it doesn’t mean that they are contagious at all times. It all depends on the stage the virus is at within the body which is what I am going to review next.

The Stages of Epstein-Barr

As if the virus wasn't confusing enough,  it actually works in different stages. There are four stages to the virus.

Stage One

In stage one, you just caught the virus, and it’s possible that it is in its initial dormant stage where it just hangs out in your bloodstream while it quietly works to gain strength and then waits for the opportunity to cause an infection. This can occur if you are stressed out, burnt out, overworked, or maybe aren’t feeding your body right. If you let your body become too depleted the virus could become opportunistic and strike at this time. The virus may also take advantage during periods where your body may be going through some hormonal changes such as during pregnancy or for teenagers, during puberty.

The thing about stage one of the Epstein-Barr virus is that you can contract the virus, but it can hang around and wait for the perfect moment to strike for a long time, sometimes years.

Stage Two

Stage two is when the virus has decided to strike and can turn into mono as we spoke about before. Mononucleosis is considered to be stage two of the Epstein-Barr virus, and you have probably heard of this being referred to as the “kissing disease.” Stage two is when you would be the most contagious.

At this stage, symptoms will vary from person to person. Some people may go through this stage with only a mild sore throat and just some fatigue while others may experience more severe symptoms such as debilitating fatigue and a severe sore throat. Some people may even develop a rash. The length of time someone will experience these symptoms also varies. Some may only be down and out with the virus for about a week while others may be battling the symptoms for months.

Stage two is also the time where the virus may be targeting one or more than one of your organs to hang out in. Often times the EPV (Epstein-Barr virus) will choose the liver or the spleen as these two organs are home to certain toxins that the virus loves.

Stage Three

During stage three, things are a little bit different. The virus may have chosen its organ or organs of choice to call home, and if you were to get blood work, then lab tests may show antibodies which doctors would mark as having a past EBV infection. This is where the problem comes in. If your doctor is reading your lab work as if the virus is no longer active but you have not taken any steps to ridding your body of the EBV then the virus could very well be active in the body and still causing issues. The virus can go undetected as being active during this stage because chances are it is hiding out in one or more than one of your body organs. We will talk specifically about this and thyroid health coming up.

When the Epstein-Barr virus lives in one of your organs, it can cause inflammation, and it can do so without triggering your immune system since the virus is literally hiding. After stage two, your immune system may stop attacking the virus thinking that it has already ridden the body of the infection when in reality, EBV is just a very smart and tricky virus that knows how to hide in the body and not be detected.

Stage Four

In the final stage of the Epstein-Barr virus, its end goal is to affect your nervous system. If the virus invades your thyroid during stage three, there is a good chance you may begin to experience some unwanted symptoms such as nerve pain and just feeling achy throughout your body.

Unfortunately, during this stage blood work would not necessarily detect any sign of the infection so it can be very difficult to be diagnosed properly if you are not working with a health professional who has experience with this condition and its various stages.

Once it attacks your nervous system, you could experience things like ongoing fatigue, insomnia, and numbness in your extremities. It is during this stage that many people are misdiagnosed, and many people are given inappropriate medications or are thought to have hormonal imbalances because lab tests are not able to pick up on the infection.

How is the Epstein-Barr Virus Diagnosed?

Often times, this virus is diagnosed during stage two of the virus when symptoms are at their worst. Many people will head to the doctor complaining of a sore throat and fatigue, and their doctor will run blood work. It’s common that during stage two, the virus will show up as a type of mono.

After stage two, it can be very difficult for the virus to show up on lab tests and even when it's still active in your body, doctors often miss a diagnosis. It is not as simple as one would think, with four stages and the ability for the virus to hide out in your body for long periods of time you have to work with someone who knows the virus well to give you the proper diagnosis.

The Connection Between the Epstein-Barr Virus and Thyroid Health

We have talked about how the Epstein-Barr virus can affect different areas of the body, but I want to talk specifically about its effect on thyroid health. The connection between the Epstein-Barr virus and thyroid health occurs during stage three of the virus.

If you remember, stage three is when the virus has decided which organ or organs it wants to call home, but it can also leave its organ of choice and begin attacking other organs or even your thyroid when your immune system is out of control dealing with the virus.

The Epstein-Barr virus can actually cause Hashimoto’s disease as once the virus is in your thyroid, it can kill thyroid cells. Now, remember when I said that the Epstein-Barr virus is incredibly smart? Well here’s just another example, while your immune system would normally be able to ward off an infection like this the EBV is very smart in the sense that it can confuse the immune system due to neurotoxins it can create which can literally throw your immune system for a loop. This can make it very difficult for your immune system to number one, find the virus that may be hiding out in your thyroid, and number two go after it.

This virus specifically goes after the thyroid as a way to disrupt the endocrine system as a way to get closer to affecting the nervous system which generally occurs in stage four of the virus.

As awful as this virus sounds, there are things that you can do to support your body and keep the virus at bay if it is something you have been infected with which is what I am going to talk about next.

Steps you can Take Today

There are several steps you can take to tackle EBV and improve your health naturally.

Work with a Functional Health Practitioner

The first step you need to take if you suspect Epstein-Barr virus is to work with a Functional Medicine Practitioner, such as myself, who understands how EBV works. If you suspect this is something affecting you, you can contact me here for an initial consultation to talk about an individualized approach to getting to the bottom of your health concerns.

On top of working with a skilled Functional Medicine Practitioner, there are other steps you can take to support your body.

Eat an Anti-Inflammatory Diet with Healing Foods

Remove inflammatory foods from your diet, such as refined sugar, refined oil, artificial ingredients, junk food, deep-fried food, and processed foods. Eat plenty of anti-inflammatory foods, including greens, vegetables, fruits, herbs, spices, healthy fats, such as avocados, coconut oil, and organic ghee, and clean protein, such as pasture-raised beef, grass-fed poultry and eggs, and wild-caught fish. Add anti-inflammatory foods with antimicrobial properties, such as garlic, parsley, coconut oil, cilantro, and curcumin to your diet.

Reduce Stress

Make sure to reduce stress and learn to handle stress better. Reduce stressful situation and contact with people who bring you down. Spend time with uplifting, supportive people, and doing things you love. Practice stress-reducing strategies, including meditation, breathwork, gratitude, journaling, coloring, regular exercise, time in nature, grounding, healing baths, and ‘me-time’. Work with a therapist or a life coach to address emotional difficulties and learn stress reduction strategies if needed.

Get Enough Sleep

Make sure to sleep 7 to 8 hours a nigh. Support your circadian rhythms by going to bed and waking up around the same time. Develop a relaxing evening routine and avoid electronics, food, sugar, and caffeine in the evening. Create a peaceful sanctuary in your bedroom with a comfortable bed, bedding, and pillows, a salt lamp, calming essential oils, your favorite books, dark curtains, and anything else that makes you feel calm.

Try a 30-Day Thyroid Reset

As you’ve learned, there is a strong connection between EBV and thyroid issues. If you have thyroid imbalances or thyroid disease, I recommend reading and following the recommendations in my book, The 30-Day Thyroid Reset Plan: Disarming the 7 Hidden Triggers That are Keeping You Sick. This plan will help you to address underlying causes of your thyroid issues including EBV infections, repair your thyroids, and improve your overall health. You will learn everything you need to know about thyroid disease. I offer a 30-day plan to improve your health and my favorite thyroid-friendly recipes to nourish your body with delicious meals.

Final Thoughts

When it comes to thyroid health issues, especially autoimmune thyroid conditions such as Hashimoto’s disease, there are a variety of things that can trigger an autoimmune response. One of the many triggers includes chronic infections such as the Epstein-Barr virus. Understanding the connection between the Epstein-Barr virus and thyroid health is key to uncovering the root causes of your thyroid condition and creating the right recovery plan. I recommend that you work with a functional health practitioner and follow my tips to overcome EBV and thyroid issues naturally.

If you are dealing with symptoms of EBV, thyroid issues, or other health issues, I invite you to schedule a consultation with me. I can help to identify the root cause of your condition and recommend a personalized treatment plan to repair your body and regain your health and well-being. Schedule your consultation here.

If you are not ready to make an appointment but would like more information? Try my new book, The 30-Day Thyroid Reset Plan ,where I walk you through a step-by-step plan to support your thyroid as much possible..

 

Resources

Medical Medium. What’s Potentially at the Root of Medical Mysteries

Epstein Barr Virus Infection. EMedicineHealth.

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by Peter Saydak

What is Leaky Gut?

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What is leaky gut? This is a question I often get asked as this condition is something that more people want to learn about. Leaky gut syndrome has developed into a widespread condition that affects many people today. More and more people are developing gut permeability due to diet, stress, medications, infections, and even bacterial imbalances.

In this article, you will learn everything you need to know about leaky gut so that you can take your health into your own hands if you suspect that this is something impacting your health today.

So, let’s get started and talk about what leaky gut syndrome is and the initial fast facts you will want to know.

Fast Facts

Leaky Gut Syndrome occurs when large particles of food or bacteria leak into the bloodstream through cell membranes that have become permeable over time due to stress, dietary or hormonal imbalance, medicinal side effects, or exposure to infection.

Many patients experience a near-allergic response to these irritants, resulting in gastrointestinal symptoms such as bloating, food sensitivity, gas, abnormal bowel movements and systemic inflammation. However, eczema, muscle aches, joint pain, depression, brain fog and fatigue can also be symptomatic of a Leaky Gut when gastrointestinal symptoms are not present.

If left unmanaged, a Leaky Gut can lead to autoimmune diseases like Type 1 Diabetes* and Hashimoto’s Disease.

How Does Leaky Gut Progress?

Leaky gut is a condition that progresses in stages. Leaky gut generally starts out with some type of gastrointestinal inflammation followed by a food intolerance, which can trigger an immune system reaction and then eventually autoimmunity.

Leaky Gut Symptoms

Many people may associate leaky gut with just gut related issues. However, various symptoms can pop up as this condition affects the entire body. Here are some of the most common leaky gut symptoms:

• Various food sensitives
• Fatigue
• Headaches
• Bloating
• Weight gain
• Skin problems
• Joint pain
• Thyroid issues
• Anxiety & depression

As you can see, leaky gut symptoms are not only isolated to the digestive system. When this condition is present in the body, it has the potential to impact more than one area which is why you may be suffering from so many different symptoms that don’t seem to be related to one another.

Your brain, skin, thyroid, joints, adrenals, sinuses, and colon can all be affected by leaky gut.

One of the main symptoms I see patients with leaky gut suffer from is anxiety or depression. There is a huge link between leaky gut and how it affects the brain as the gut and brain are intricately connected. It’s so important to heal your gut if you suffer from any type of psychological disorder. Removing things like gluten and dairy from the diet have shown to be very successful for those who suffer from conditions such as anxiety and depression and is, of course, a very important step in controlling leaky gut syndrome.

What Causes a Leaky Gut?

If you think you have a Leaky Gut, evaluate your exposure to the following potential culprits:

• Dietary: Alcohol, gluten, sugar, processed food and casein. Lectins in food can be particularly problematic. Lectins are proteins found in some grains, sugar, as well as conventional dairy products. These lectins can damage your gut and lead to leaky gut over time. In nature, they act as a protective barrier for plants, however, in the body, they aren’t so helpful. Lectins can attach to the digestive lining and thus cause significant inflammation. You will want to watch out for foods such as wheat, and soy as they contain large amounts of lectins.
• Infections: Bacterial overgrowth, yeast overgrowth, parasites and H. pylori
• Medications: Antibiotics, antacids, corticosteroids
• Stress: Increased cortisol
• Hormonal: Decreased thyroid hormones and sex hormones such as estrodial, progesterone and testosterone
• Autoimmune disease & Inflammation: Autoimmune disease and intestinal inflammation are also known contributors.
• Bacterial imbalances can also cause leaky gut: Dysbiosis which is an imbalance in gut flora can be a major cause of leaky gut. This is an imbalance between the healthy as well as the pathogenic bacteria in the gut, and it can be caused by antibiotics or a poor diet that lacks probiotic rich foods.

Diagnosis

Diagnosis can be difficult and must include testing from an experienced functional medicine practitioner. A functional medicine practitioner has the ability to offer specific leaky gut testing that modern day medical physicians may not offer.

Some of the testing options for leaky gut include:

• Zonulin or Lactulose Tests 

  The zonulin test is very useful because zonulin is what controls how large the openings between your gut lining as well as your bloodstream are. It’s normal to have some small openings as this helps to transport the nutrients that your body needs. However, if the openings are too large, it opens the opportunity for harmful toxins to get into the bloodstream. Zonulin levels often rise due to things like gluten, candida, or other GI infections. This particular leaky gut test will be able to tell us what your specific zonulin levels are which is a very useful tool in determining if leaky gut is something affecting you.

• Food Intolerance Test 

  Another common test I use when testing for leaky gut is a food intolerance test. If leaky gut is suspected, it is very important to determine what food sensitivities may be present as well. This is because most people who suffer from leaky gut will wind up with food sensitivities as the result of this condition, and not addressing these at their source will make recovering from leaky gut very difficult, and it can even make the condition worse. One of the reasons why most people with leaky gut develop food sensitivities is because when toxins sneak into the bloodstream through those permeable junctions, the immune system responds to this foreign invader. Your body will then produce a large amount of antibodies as a way to try to defend the body from the particles that should not have been able to seep into the bloodstream. The immune system will then react each time you consume this food. Some of the most common immune triggers include gluten as well as dairy when dealing with leaky gut. This is true even if your body use to be able to tolerate these foods. Once leaky gut it present, there is a good chance that your body will react to these inflammatory foods.

• Stool Tests 

  Sool tests are another important piece to the puzzle. Stool testing can uncover many different things that standard blood tests may not be able to uncover. They are very telling when it comes to the health of your digestive system. A stool test can take a look at bacterial levels as well as other markers such as the overall health of your intestines and any inflammation that may be present. These tests are also very helpful in uncovering potential infections of the gut such as parasites, yeast, and other bacterial infections that can all cause leaky gut or make the condition worse.

• Vitamin & Mineral Deficiency Testing 

  These tests are very useful when uncovering leaky gut as having a vitamin or mineral deficiency is a tell-tale sign that your body is not absorbing what it should be. This can point to leaky gut. A deficiency can occur if there is damage to the gut microvilli in the case of leaky gut. I like to test for these deficiencies as another way to help diagnose this condition.

Treatment Options

Due to the variety of symptoms that result from lifestyle and physiological factors, this condition, its severity, and course of treatment vary from individual to individual. A skilled clinician can evaluate and identify what is going on in your gut and put you on a specific protocol to heal your body.

Regiments may include removing grains, sugar, GMO’s, non grass-fed meat and dairy from your diet. Replace them with foods with healing properties such as bone broths, fermented vegetables, and coconut products. Supplements like glutamine, digestive enzymes and probiotics can also aid in the repair of this condition.

Prognosis

For best results, it is important to try to identify all possible irritants for your Leaky Gut individually. Once a course of treatment is in place, many patients see improvement in four to six months. For those with Leaky Gut caused by autoimmune deficiencies, long-term lifestyle changes may be in order.

Steps you can Take Today

If you believe that you may be suffering from leaky gut, there are some steps that you can take today to start your road to recovery.

1. Get the Proper Testing

   Getting the proper testing such as a zonulin, food sensitivity, stool, or vitamin and mineral deficiency test would be one of the first steps in taking control of your health. The sooner these tests are done, the better the outcome will be. If you are interested in setting up an appointment to start your healing journey, click here. 

2. Make Dietary Changes

   Start by removing gluten, dairy, and sugar from your diet and see how you feel. If you suspect that there are other foods that your body is reacting to, try removing those foods too and see how your body responds. Keep in mind that it may take a little while to feel better after removing a reactive food so give it a couple of weeks.

3. Enjoy Gut Healing Foods

   While there are some foods that you will need to remove from your diet, there are also some foods that you may want to consider adding into your diet. Things like bone broth, fermented vegetables such as sauerkraut, and kimchi, and coconut oil are excellent for anyone suffering from leaky gut. Try adding some of these foods into your diet and removing processed and artificial foods.

4. Try Probiotics

   A diet that lacks healthy probiotic rich foods can cause digestive health issues. Probiotics work to help support the healthy bacteria in the gut while keeping the pathogenic bacteria at bay. You can boost the probiotic rich foods in your diet by enjoying things like sauerkraut, and kimchi, but you can also try adding a probiotic supplement to your routine. Just be sure that you are getting a high-quality probiotic. I recommend Mega SporeBiotics and Prescript-Assist.

5. Reduce Stress

   Since stress can trigger leaky gut, try your best to limit the amount of stress in your life. While certain amounts of stress are inevitable it’s important to practice some form of stress reduction daily such as yoga, exercise, or meditation.

6. Work with a Functional Medicine Practitioner

   Working with a functional medicine practitioner will allow you to work together to get to the bottom of what is going on. Together, you can explore if an infection is present, what food sensitivities are present, and any other trigger for leaky gut. If you do have leaky gut, an individualized healing plan can be put into place that will work best for you and your body.

Leaky gut can cause debilitating symptoms and not dealing with this condition at its source can make things worse over time. The great news is that there are healing protocols that can be taken to heal the gut so that you can recover and start to feel better as soon as possible.

If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.

I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…

Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.

I went through treatment of all of these things and it completely changed my life.  I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.

Resources:

*Vaarala O, Atkinson MA, Neu J (2008) ‘The “Perfect Storm” for Type 1 Diabetes The Complex Interplay Between Intestinal Microbiota, Gut Permeability, and Mucosal Immunity’, Diabetes Journal, (57)10(2555-2562).

Dr. Axe. What Kind of Leaky Gut Test Should you Take?

Dr. Axe. 4 Steps to Heal a Leaky Gut and Autoimmune Disease

 

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by Peter Saydak

How the Adrenals Affect the Thyroid

One of the questions I commonly get from patients is what affects the thyroid. How does thyroid disease start and are there things that one should be watching out for when trying to control things like Hashimoto’s disease? There are so many different players when it comes to thyroid health, and the adrenal glands are something that I want to speak about today. I want to specifically talk about how the adrenals affect the thyroid so that you can better understand the importance of taking care of your adrenals as well as how to do that.

To get started, let’s talk about what the adrenal glands are.

What Are the Adrenal Glands?

The adrenal glands are tiny little glands that sit on top of the kidneys. We have one adrenal gland for each kidney. Our adrenal glands are incredibly important as they produce essential hormones including sex hormones as well as cortisol. While having too much cortisol is not something that we want, cortisol is also important in helping the body cope with stress when cortisol levels are appropriately regulated.

The adrenal glands are also strategically located as they actually help to influence our kidney function by secreting aldosterone. Each gland also has three different parts, the capsule, cortex, and medulla which are all important and I will break down each part next to help you better understand how these tiny glands work.

The Different Parts of the Adrenal Gland

The Capsule

Just as it sounds, the capsule is the outer protective layer that surrounds each adrenal gland.

The Cortex

This part of the adrenal gland takes up about 80% of the volume and within the cortex, there are three different zones that have different functions. The cortex works to produce DHEA as well as other sex hormones, corticosteroids, as well as mineralocorticoids.

The Medulla

This is the innermost part of the adrenal glands and takes up about 20% of the volume of each adrenal gland and it helps our body respond to stress. The medulla is what secretes epinephrine, norepinephrine, as well as dopamine. These are what triggers the stress response in the body.

Signs Your Adrenals May be Stressed

If you deal with chronic stress, your adrenals can become fatigued. If you suspect that adrenal fatigue may be something affecting you, here are some of the common symptoms of adrenal fatigue.

• Hormone imbalance
• Always feeling worn out and tired
• Body aches
• Irritability
• Having difficulty concentrating
• Constantly feeling overwhelmed.

With these symptoms, it is common for a modern medical practitioner to overlook the condition and classify your symptoms as something else. This can be very frustrating for anyone trying to get a proper diagnosis and start a road to recovery. Working with a functional medicine practitioner is a great way to really focus on the whole picture and address each symptom so that a proper diagnosis can be made.

What Causes Adrenal Fatigue

Chronic stress is what commonly causes adrenal fatigue. Chronic stress is often to blame here, but even periods of acute stress can put a strain on your adrenal glands.

Here are some of the other causes of this condition:

• Poor diet
• Sedentary lifestyle
• Having constant exposure to environmental toxins
• Stressful life experiences including both emotional and physical stress like divorce or a surgery
• Chronic stress from things like financial strain or poor relationships
• Not getting enough sleep: Those with adrenal fatigue need at least 8-10 hours of sleep per night.

Adrenals & Thyroid Health

Now that you have a little bit of a better understanding as to what the adrenal glands are and how they work in the body, let’s talk about the adrenal glands and thyroid health.

The interesting thing about our adrenal glands is that they produce hormones that play a role in our metabolic health in a very similar way that the thyroid does. These hormones that are secreted by the adrenal glands help to regulate our bodies blood pressure, blood sugar, and digestion just to name a few. Now, remember when I said that the adrenal glands help our bodies respond to stress? Here is where those hormones come in. When we are under stress, the adrenal glands will be told to produce stress hormones and then release them in the body.

When these hormones are released, other body functions are interrupted including digestion, and the thyroid is even interrupted putting a halt to thyroid hormone production. Why? Well, this is the way the body works to stop other body processes that aren’t going to help the body conquer the stressful event that is occurring. If the stress is dealt with then the body can return to a normal state but when there is chronic stress, this isn’t always the case.

Chronic Stress & Thyroid Health

With chronic stress, which occurs more frequently than ever in today’s fast-paced society, the body doesn’t always return to a normal state of functioning right away which can cause issues with things like thyroid health.

With chronic stress, the adrenals are constantly secreting stress hormones which include cortisol. When cortisol is constantly being pushed out in large quantities, it can be difficult for the adrenal glands to keep up which can ultimately lead to adrenal fatigue This is where major issues come in with thyroid health. The sudden large quantities of stress hormones followed by a decline when the adrenal glands cannot keep up can cause thyroid imbalance.

When there is an imbalance in your cortisol levels, thyroid hormone production can slow down. Not only that but with an imbalance in your stress hormones, T4 and T3 can be affected as well. Now, keep in mind that when talking about T3, there is Free T3 referred to as FT3 and then there is Reverse T3 referred to as RT3. Reverse T3 is an inactive form and when we are chronically stressed out, there is a higher conversion of Reverse T3 as opposed to the active form of T3. When this happens, many of the metabolic processes in the body can be significantly slowed down and you may even begin to experience symptoms of hypothyroidism. (1)

As you can see, chronic stress can cause a number of imbalances with your thyroid health, and it can also affect your immune system and your gut which are two other body systems that can directly affect thyroid health.

Stress can suppress the immune system. Think about it this way. When you are really run down, stressed out, and not getting enough sleep you are more likely to get sick, right? This is because chronic stress can suppress the immune system as a way to help focus the attention on the stressor going on in the body. When we are dealing with chronic stress for long periods of time that suppresses the immune system, autoimmune disease such as Hashimoto’s can be triggered.

The bottom line here is that chronic stress takes a toll on our body and can directly impact thyroid health. With that being said, it’s so important to take care of our adrenals as they help support the stress response in our body.

What You Can Do to Support Adrenal Health

Chronic stress is damaging so let’s take a look at some of the ways that you can support adrenal health to better take care of your thyroid and entire body.

• Get tested for food sensitivities: Consuming reactive foods can put more strain on your body which is the last thing you want when dealing with adrenal issues and chronic stress.
• Eat a balanced breakfast daily: Balancing blood sugar levels are essential to supporting adrenal health so be sure to eat a well-balanced breakfast soon after waking up each morning.
• Eat regularly: Along the same lines of eating a balanced breakfast, it’s important to eat balanced meals regularly to keep your blood sugar in balance.
• Reduce stress as much as possible: This includes all sources of stress. It is very important to eliminate any negativity from your life and to reduce any unnecessary stress.
• Stay hydrated: Stick to water and be sure to get at least 8 cups of water per day and more if you are active.
• Cut out caffeine: Even if you feel exhausted due to chronic stress and adrenal burnout, resist the urge to drink that cup of coffee. Caffeine can raise cortisol levels and can cause further adrenal burnout.
• Reduce or eliminate sugar: Try to cut back on sugar as much as possible and focus on grass-fed animal products for protein and healthy fat from foods like avocados, coconut, and sprouted nuts and seeds.
• Add nutrient-dense foods to your diet: Try adding things like bone broth, coconut oil, and dark leafy greens to your diet.
• Boost fermented food intake: You will need to support your gut to help support adrenal health as well as every other body system. Try adding things like sauerkraut, kimchi, and unsweetened coconut yogurt to your diet.
• Practice self-care: Getting enough sleep and relaxation is critical in supporting adrenal health. Try to get to bed around the same time each night to establish a routine and practice daily stress reduction.
• Try a 30-Day Thyroid Reset: Reading my book, The 30-Day Thyroid Reset Plan; Disarming the 7 Hidden Triggers That Are Keeping Your Sick, you will learn everything you need to know about your thyroid and how to take care of it. Since the two go hand in hand, this plan will help you to improve your adrenal health as well. This 30-day plan will help your improve your health with the help of my favorite thyroid-friendly recipes to nourish your body with delicious meals.

Final Thoughts

Despite the fact that our adrenal glands are so small, they play a huge role in the overall health of our body and they can certainly impact the health of our thyroid. Not taking care of ourselves, letting stress get out of control, and not addressing it at its source can lead to adrenal burnout. The best way to prevent this from happening is to make changes to both your diet and lifestyle to support adrenal health. Try removing as much stress as possible, increasing sleep to at least 8 hours per night, and focus on a Paleo-style diet being sure to eat at regular intervals throughout the day. It is also important to make time to do the things that you enjoy in life. Making these lifestyle changes means taking a huge step in supporting your adrenal glands and ultimately supporting thyroid health.

If you are dealing with symptoms of adrenal fatigue, adrenal issues, Hashimoto’s disease, or other thyroid issues, I invite you to schedule a consultation with me. I can help to identify the root cause of your condition and recommend a personalized treatment plan to repair your body and regain your health and well-being. Schedule your consultation here.

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by Peter Saydak

The Depression and Inflammation Link

Depression is a widespread condition that affects nearly 15 million American adults per year which is around 6.7% of the United States adult population. (1) That’s a huge number and not something we should ignore. Depression and inflammation are also being linked, but more on that in a minute.

While there may be many different reasons depression occurs, many people associate depression with an imbalance of chemicals in our brain. This is where big-time pharmaceutical companies come in advertising anti-depressant drugs that claim to re-balance those chemicals and help treat depression.

While chemical imbalances may be the cause some of the time, inflammation is now something experts are starting to look at as a potential link and I'm about to explain why.

Why Chemical Imbalance May Not be to Blame

With new research coming out it’s becoming clear that chemical imbalances may not be the only cause of depression, and here’s why:

• Not everyone who suffers from depression has low levels of serotonin and norepinephrine. In fact, it has been shown that only about 25% of people with depression have a reduced amount of these neurotransmitters. (2)
• Some people with depression will actually have high levels of neurotransmitters instead of low levels.
• While a reduction in specific neurotransmitters has been shown to cause depression in animal studies, it does not have the same effect on humans.

These are just a couple of reasons it’s important to look outside of the standard “causes” of depression and dig further.

Many experts, and especially practitioners in the functional medicine field are starting to learn that depression may not be a disease at all, but a symptom of something else that is going on within the body.

The Depression & Inflammation Link

When we start to think about depression as a symptom of something bigger going on in the body, it’s important for us to talk about inflammation.

Inflammation is the root cause of nearly all chronic disease today, and depression may be no different here.

In fact, studies are now linking depression to those suffering from low-grade yet chronic inflammation.

So, what’s the link?

Studies as far back as the 1980’s found that inflammatory cytokines were responsible for a number of different symptoms associated with depression. These physicians had found that these inflammatory cytokines, when given to humans, triggered all of the symptoms needed to diagnose depression. (3) These cytokines are created in the body during an inflammatory reaction which is where the link comes in.

When we think about antidepressant drugs and particularly SSRI medications, these are some of the most widely used drugs in the United States. While they may target neurotransmitters, they may also play a role when it comes to these pro-inflammatory cytokines. SSRI drugs have been shown to decrease the production of these cytokines which would technically mean these drugs have some anti-inflammatory actions, again pointing to the fact that inflammation is indeed linked to depression.

 

Getting Inflammation Under Control

While the research is there and very clearly linking depression to inflammation, it doesn’t stop there.

If we are going to treat the symptom which is depression instead of treating depression as a disease, it’s crucial to treat inflammation at its source.

Unfortunately, in our modern-day world, there are so many triggers of inflammation, and diet is one of them. The Standard American Diet is certainly to blame for many of the inflammatory conditions today.

The food we put into our body plays a major role in our overall health. It’s up to us to decide to eat clean and eliminate the inflammatory and disease-promoting foods from our diet.

Here are some of the other common causes of inflammation seen today, and what we should be doing to turn things around.

Toxic Foods

I want to touch on the importance of toxic ingredients when it comes to inflammation. While eating healthy is essential to combatting inflammation you need to know what exactly you should be avoiding.

As a good rule of thumb, it’s best to stay away from processed and packaged foods and stick to foods in their whole and natural state.

Here are some of the specific ingredients and foods you will want to avoid.

• Sugar
• High fructose corn syrup
• Artificial sweeteners such as aspartame, sucralose, saccharin
• Vegetable oil such as corn, soy, safflower, and canola
• Shortening & Palm oil
• Trans and hydrogenated fat
• Refined flour & all other gluten-containing products
• Conventional dairy products
• Grain-fed animal products
• Artificial colors
• MSG
• High sodium processed foods
• Nitrates & Nitrites

Stress

Yes, believe it or not, stress is a major cause of inflammation. When our bodies are in a chronic state of stress, hormone imbalance can occur, and an increase in inflammatory cytokines (the exact cytokines that trigger depression) can occur.

To reduce stress, it’s important to focus on getting at least 10 minutes of stress reduction into your day every day. This can include meditation, a brisk walk, or yoga. All you need is a couple of minutes each day to allow yourself to re-center and de-stress.

Being Overweight

Being overweight or obese can be a major trigger of inflammation. Obesity puts your body into an inflammatory state which then puts you at an increased risk of developing depression.

While weight gain and obesity are associated with an increase in inflammatory cytokines, weight loss is linked with a reduction in these cytokines which is another reason why it’s so important to maintain a healthy weight.

Below you will find out why including more physical activity in your day can help reduce your chances of weight gain and also help your mental health.

Sedentary Lifestyle

Living a sedentary lifestyle can lead to inflammation for a number of reasons. Our bodies were not designed to sit at a work desk all day. We were meant to be active and move our bodies daily. When I talk about a sedentary lifestyle I also want to point out that it’s important to move throughout the day and not just for an hour at the gym. Taking breaks and moving periodically during the day will help to get the blood flowing, strengthen our muscles, and get the oxygen moving through our organs. This is even more important if you work a desk job and are sedentary for extended periods of time.

Not only is a sedentary lifestyle a risk factor for inflammation, but it can also contribute to further depression and anxiety. Being physically inactive has also been linked to increasing the risk of certain cancers and puts you at a greater risk of developing high blood pressure and high cholesterol. (3)

To get your body moving try parking your car further away from the grocery store, take the stairs, get up and do a couple of laps around the office throughout the day, or take a walk during your work break. These are all great ways to get your body moving throughout the day and then you can incorporate some physical activity into your day by doing some type of enjoyable activity. Some great ways include getting some cycling in, swimming, yoga, Pilates, walking, or jogging.

One of the tricks that I like to tell my patients is to pick something that you enjoy doing to stay active. If you choose activities that you enjoy then you are more likely to stick to it and less likely to be sedentary.

Vitamin Deficiencies

Being deficient in certain vitamins and especially Vitamin D can be linked back to depression. Unfortunately, many people are deficient in Vitamin D and especially during the colder months when we aren’t outside getting enough sun.

Vitamin D helps with reducing certain inflammatory markers in the body which have been linked to depression. Therefore when we don’t get enough of this sunshine vitamin, we put ourselves at an increased risk of developing depression.

If you live in an area where you are unable to get some sun each day, you may want to consider supplementing with vitamin D. Not only is it helpful for inflammation but this particular vitamin is great for the immune system as well.

Lack of Sleep

So many Americans struggle with getting enough sleep. Whether this is due to hectic work schedules, or sleep insomnia not getting enough sleep can have a significant impact on your risk of depression.

Not getting enough sleep has been linked to inflammation which we now know is associated with depression.

Strive to get at least eight hours of uninterrupted sleep per night and try to get into bed before 10 PM to prevent an evening cortisol surge from keeping you awake at night.

Environmental Toxins

Just like toxic food ingredients, environmental toxins are important to steer clear of as well when trying to combat inflammation. While some toxins in the environment are impossible to completely avoid, there are some that are more avoidable than others. Some toxins are also found in our cleaning products we use at home or even the products that we put on our skin.

Here are some of the environmental toxins that are best to be avoided when you are trying to get your inflammation under control:

• Second-hand smoke
• Heavy metals
• Mold
• Lead
• Formaldehyde found in cleaning products
• Non-organic produce treated with pesticides
• High-mercury fish such as swordfish and tuna
• Toxins found in beauty and self-care products: Parabens, synthetic colors, fragrance, phthalates, formaldehyde, SLS

To help avoid some of these toxins, skip the fish that is high in mercury, choose organic foods whenever possible, stay away from cigarette smoke, and choose “greener” and more natural beauty and cleaning products. There are a ton of options available today that are free from the most common chemicals and you can even make your own household cleaner with essential oils.

Getting to the Root Cause

If you have been suffering from depression and are looking for a new way to look at this condition and possibly get to the root cause of the issue, here are three things you can do to get started:

• Reduce Your Inflammatory Load: You can start doing this by introducing more anti-inflammatory foods into your diet such as berries, wild caught salmon, and dark leafy greens. You will also want to focus on getting adequate sleep, reducing stress, and exercising 30 minutes each day. You will also want to eliminate processed foods.
• Get to the Bottom of the Inflammation: Speaking with a Functional Medicine Practitioner can help investigate the cause of the inflammation. Uncovering potential gut infections, other chronic infections, vitamin deficiencies, or other hidden causes of inflammation could help get to the bottom of what’s causing the depression in the first place.
• Implement the Action Steps Below: I have listed out some action steps below for controlling inflammation. When you lessen your inflammatory load, you are more likely to feel better both physically and emotionally! Try making some of the lifestyle adjustments and see what an anti-inflammatory approach can do for your wellbeing.

Action Steps to Controlling Inflammation

• Cut back on sugar
• Go gluten-free
• Eliminate all processed foods
• Switch to grass-fed animal products and stick to raw organic dairy if you do include some dairy in your diet
• Enjoy fatty wild-caught fish such as salmon 2-3 times per week
• Avoid environmental toxins
• Choose cleaner more natural home cleaning products or make your own
• Choose natural beauty products instead of the ones filled with chemicals
• Exercise daily
• Get your body moving throughout the day on top of daily exercise. This includes taking breaks from sitting at an office desk and including creative ways to get moving throughout the day.
• Reduce stress daily
• Improve sleep habits

If you are tired of feeling sick, not like yourself, and unable to get to the bottom of what may be causing your symptoms, I encourage you to start your own elimination diet to reduce inflammation. Not sure where to get started?

In my optimal reset plan, I walk you through this step by step to give you tons of tools to help you through this important process. I also teach you how to detoxify your body and start to heal your gut so that you are able to tolerate more foods long term.

Here are just a handful of benefits of an elimination diet:

• Weight loss
• Healthy looking skin
• Increased energy
• Deeper sleep
• Decreased joint pain
• Reduces headaches
• Improved gut health
• Helps those with leaky gut
• Can improve autoimmune conditions
• Less bloating/digestive discomfort

 

If you are ready to get started, Join me in my optimal reset do it yourself program.

If you are suffering from weight gain, fatigue, hair loss and more, click here to schedule a phone call with me, so I can find out where you’ve been, where you want to get to, and how I can help you get there.

I know exactly where you are because I’ve been there myself…I remember being so tired that I could barely function. I gained 30 pounds out of nowhere and had a severe case of brain fog. I also started to get severe anxiety and panic attacks. I was driven and motivated…until I wasn’t. I didn’t know what was happening to me. All I wanted was to get my life back…

Finally, I learned about functional medicine and found a practitioner that I hoped could help me. They ran specialized tests that were far different than I had ever had before. When I got the results back, it turned out I had candida, parasites, high cortisol, the Epstein Bar Virus and many food intolerances. I also had an issue with my thyroid that no one found before because they were using the conventional medicine lab ranges which are way too broad….which I now know is one of the leading causes of hypothyroid misdiagnosis.

I went through treatment of all of these things and it completely changed my life.  I immediately lost the 30 pounds I had gained plus more, I had a lot more energy, and my brain fog was gone. I felt amazing and knew that I wanted to help people find the underlying causes of their symptoms and disease.

Sources

(1) Chris Kresser. (2014) Is Depression a Disease—or a Symptom of Inflammation?

(2) Ronald S Smith. Immunological Evidence Supporting The Immune-Cytokine Model of Depression.

(3) Health Risks of a Sedentary Lifestyle. (2013) Lifespan.

(4) So depression is an inflammatory disease, but where does the inflammation come from? (2013)

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by Peter Saydak