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A well-functioning digestive system is essential for overall well-being, as it breaks down food into vital nutrients that fuel energy, growth, cellular repair, and more! When your digestion is functioning optimally, you may not even think twice about it. However, when issues arise, they can have widespread effects on your overall well-being. Poor digestion can manifest through signs such as persistent digestive discomfort, irregular bowel movements, nutrient deficiencies, food sensitivities, and unexplained weight fluctuations. Recognizing these indicators is crucial for addressing underlying concerns. In this blog post, we'll explore the top five signs of compromised digestion and provide actionable insights to improve and optimize your digestive health. 5 Reasons Why You’re Not Digesting Properly 1- Stress and Digestive Function You’ve likely felt “butterflies in your stomach” at some point – that queasy feeling accompanied by intense nervousness or excitement. These sensations occur because our gut and brain are intimately connected. If you feel stressed often, it can significantly alter your digestion. The digestive tract has a nervous system of its own called the enteric nervous system or ENS. The ENS contains thousands of complex neurons that control digestive functions. The ENS works in tandem with the central nervous system (CNS) to communicate messages between the gut and the brain. When the brain senses external factors like stress, it releases chemicals that stimulate the ENS to divert blood flow away from the gastrointestinal tract and toward other organs that support survival. When digestion is disturbed, the ENS communicates distress to the brain. Over time, chronically elevated stress hormones will lead to impaired digestive function. Identifying your stressors with non-judgemental awareness can be a powerful first step to improving digestion. Science confirms the value of keeping a mindful eating journal in which you record the trigger of the stress, its symptoms, and any eating activities surrounding it. Recording this information can help you to acknowledge any problematic stress and take action. Other relaxation practices like yoga can powerfully improve digestion. Not only can yoga help reduce stress by allowing us to tune into our thoughts, but certain poses and movements can help increase blood flow to the digestive organs, improving their function. 2 - Imbalanced Gut Microbiome Your gut is filled with trillions of beneficial bacteria, known as the microbiome, which are important for supporting the immune system and metabolism. A diversity of gut bacteria has been linked to human health and longevity, while lower levels of diversity are associated with several acute and chronic diseases. A pillar of good gut health and digestion is maintaining a balance between these good and bad strains of bacteria. If you are experiencing new or uncomfortable digestive symptoms, it could be a sign that the balance of bacteria in your gut is off. Several factors can lead to imbalanced gut bacteria, but these are some of the most common: ● A high-sugar diet. Studies show that consuming large amounts of sugar and processed foods can lessen the amounts of “good” bacteria present in the gut and increase inflammation. ● Antibiotic use. By targeting harmful bacterial infections, antibiotics inadvertently kill off other good bacteria that our bodies need. Increasingly, studies have found that even a short dose of antibiotics can have a profound negative effect on gut diversity. ● Alcohol consumption. In large amounts, alcohol has been shown to increase inflammation and the presence of “bad” bacteria in the gut (also termed dysbiosis). One study looked at the gut bacteria of 41 alcoholics and compared them to 10 healthy individuals who consumed little to no alcohol. Researchers found that imbalance was present in 27% of the alcoholic population, but it was not present in any of the healthy individuals. ● Lack of sleep. Sleep is a crucial ingredient of our overall health, and recent studies have found associations between irregular sleep patterns and harmful bacteria in the gut. Avoiding these red flags and consuming gut-friendly foods can help improve the diversity of your gut bacteria. We recommend: ● Probiotic rich foods such as yogurt, kefir, kimchi, miso, and sauerkraut. ● Prebiotic foods, which feed the good gut bacteria, like bananas, garlic, and asparagus. ● Plenty of fiber found in beans, whole grains, vegetables and fruits 3 - Enzyme Insufficiency Digestive enzymes are naturally occurring proteins responsible for breaking down food and liquids into smaller molecules that the body can absorb. This allows the body to access critical nutrients from food, which it uses to grow and perform vital functions. There are three main types of digestive enzymes: 1. Amylase, which breaks down carbohydrates, starches, and sugars. 2. Lactase, which helps you digest lactose, the natural sugar occurring in dairy products. 3. Lipase, which works with the liver allowing you to digest fats. When your body lacks digestive enzymes or doesn’t release enzymes as it should, several uncomfortable symptoms can occur, such as: ● Stomach cramping ● Malnutrition/Nutrient deficiencies ● Bloating ● Diarrhea ● Gas ● Unexplained weight loss When the pancreas doesn’t appropriately secrete these digestive enzymes, it affects your body’s ability to break down the foods you eat and absorb nutrients. Thankfully, there are steps you can take to support and increase enzyme production for better digestion: ● Digestive enzyme supplements: Many people find that over-the-counter digestive enzyme supplements help with problems such as acid reflux, gas, bloating, and diarrhea. Furthermore, combining these supplements with a probiotic has been shown to be effective. ● Enzyme-rich foods: Certain foods naturally have high digestive enzyme content. Incorporating more of the following can have a positive impact on digestion: Papayas, pineapple, pure honey, avocados, miso, and ginger. 4 - Food Intolerances & Allergies An increasingly common source of unwanted digestive symptoms is food intolerances and allergies. While both can produce similar symptoms, food intolerance does not involve the immune system and is not typically life-threatening like allergies can be. Food intolerance occurs when your body has difficulty chemically processing or digesting certain foods. If left untreated, they can cause several disagreeable symptoms, such as: ● Gas ● Bloating ● Fatigue ● Diarrhea ● Constipation ● Stomach pain or cramping If you are experiencing one or more of these symptoms often, you may have a food intolerance. It can be difficult to pinpoint exactly which food is causing the intolerance, though. We recommend trying an elimination diet if you have suspicions about a particular food–stop eating it for at least a couple of weeks and see how your body reacts! Allergy and food sensitivity testing performed by a practitioner can also be a useful step to take. These are some of the most common food intolerances: ● Dairy. As mentioned above, many people lack the enzymes to digest the natural sugars found in dairy products. Some people also experience a negative reaction to the whey protein within dairy. To identify whether dairy may be at the root cause of your symptoms, it’s important to completely avoid all dairy ingredients for a minimum of 2-3 weeks. ● Gluten. Gluten is a protein that is found in grains like wheat, rye, barley, kamut, oats, and spelt. People with celiac disease experience an immune response when they consume the protein, which over time can inflame the small intestine and lead to serious digestive problems. People who test negative for celiac disease but still experience discomfort when they consume gluten may have a milder form, called non-celiac gluten sensitivity. ● Caffeine. For many adults, a cup or two of coffee is an integral part of their morning routine. However, some people are more sensitive to caffeine and unpleasant experience reactions from consuming just a small amount. Researchers have found that this hyper-sensitivity to caffeine is largely genetic. If small amounts of caffeine cause you to feel anxious, jittery, or have difficulty sleeping, we recommend minimizing your intake and instead opting for decaf herbal teas and coffee. 5 - Dehydration Water is essential for human health. Proper hydration helps lubricate our joints, promotes brain function, and supports healthy skin. Hydration is also a critical factor for improving digestion and gut health. Your body uses fluid to lubricate the digestive system, which helps to move food along as it travels through your stomach, intestines, and colon. If there isn’t enough fluid to keep the food moving, it can get stuck or slow down. This can cause uncomfortable symptoms like constipation or bloating. Fluid is also used to transport the enzymes we discussed that are responsible for breaking food down. When you are dehydrated, it can actually cause inflammation in the intestines due to the constant rubbing of food against them without lubrication. OK, so hydration is important for digestive health, but how much water do we actually need? While water requirements are individual and highly variable based on metabolic needs, environmental conditions, and physical activity, it’s suggested that 2.2 liters (nine cups) per day for women and three liters (12 cups) for men is the ideal minimum amount. Here are a few tips for increasing your water intake: ● Keep a non-plastic water bottle in your car and try to take it everywhere you go! ● Limit caffeine and alcohol consumption, as these dehydrate you. ● Eat thirst-quenching foods with a high water content, such as watermelon, celery, cantaloupe, and spinach. Let’s not forget chewing habits! If you feel like you’ve been eating all the right things, yet are still experiencing unpleasant digestive symptoms, the problem may not be what you’re eating, but how! Yes, chewing plays a larger role in digestion than you may think. We tend to have busy lifestyles here in North America that allow us little time to slow down and enjoy our meals. However, eating too quickly can cause a range of digestive issues, no matter how healthy your diet is. When you don’t adequately chew your food, you’re actually creating more work for your digestive system. In turn, this can lead to stomach issues like bloating, cramps, and even acid reflux. Chewing is an important part of the digestive process, as saliva produces digestive enzymes that help move our food along. Here are a few tips to encourage proper chewing habits & digestion: ● Breathe deeply. Before sitting down to eat, take a few deep belly breaths to promote blood flow and relaxation. Take a minute to pause mindfully before a meal can help with overeating or eating too quickly. ● Pay attention. Rather than hurriedly eating in the car or mindlessly snacking during work, pay attention to what you’re eating and avoid distractions whenever possible. ● Chew 20-30 times. According to recent studies and traditional Ayurvedic practice, the magic number of chews for optimal digestion is approximately 20-30. Chewing your food 20-30 times per bite helps ensure proper nutrient absorption and can help in weight management. Everybody experiences digestive issues at some point. They can be uncomfortable, and embarrassing to talk about, and the root cause is often difficult to pinpoint alone. We have covered some of the most common causes of poor digestion and the lifestyle changes you can make to see improvements. If you have digestive issues that are not corrected with lifestyle changes or are getting worse, seeing a healthcare practitioner for a comprehensive diagnosis and treatment plan may be required. Don’t let poor digestion take control of your life – schedule a consultation with us today! Sources:. Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019 Aug;18(4):48-53. PMID: 32549835; PMCID: PMC7219460. Shree Ganesh HR, Subramanya P, Rao M R, Udupa V. Role of yoga therapy in improving digestive health and quality of sleep in an elderly population: A randomized controlled trial. J Bodyw Mov Ther. 2021 Jul;27:692-697. doi: 10.1016/j.jbmt.2021.04.012. Epub 2021 Apr 22. PMID: 34391308. Hasan N, Yang H. Factors affecting the composition of the gut microbiota, and its modulation. PeerJ. 2019 Aug 16;7:e7502. doi: 10.7717/peerj.7502. PMID: 31440436; PMCID: PMC6699480. Manor, O., Dai, C.L., Kornilov, S.A. et al. Health and disease markers correlate with gut microbiome composition across thousands of people. Nat Commun 11, 5206 (2020). https://doi.org/10.1038/s41467-020-18871-1 Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May 8;12(5):1348. doi: 10.3390/nu12051348. PMID: 32397233; PMCID: PMC7284805. The Scientist, What Happens to Your Gut After Taking Antiobiotics, https://www.the-scientist.com/news-opinion/what-happens-to-the-gut-microbiome-after-taking-antibiotics-69970 Bishehsari F, Magno E, Swanson G, Desai V, Voigt RM, Forsyth CB, Keshavarzian A. Alcohol and Gut-Derived Inflammation. Alcohol Res. 2017;38(2):163-171. PMID: 28988571; PMCID: PMC5513683. Bermingham, K.M., Stensrud, S., Asnicar, F. et al. Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort. Eur J Nutr 62, 3135–3147 (2023). https://doi.org/10.1007/s00394-023-03204-x Mutlu EA, Gillevet PM, Rangwala H, Sikaroodi M, Naqvi A, Engen PA, Kwasny M, Lau CK, Keshavarzian A. Colonic microbiome is altered in alcoholism. Am J Physiol Gastrointest Liver Physiol. 2012 May 1;302(9):G966-78. doi: 10.1152/ajpgi.00380.2011. Epub 2012 Jan 12. PMID: 22241860; PMCID: PMC3362077 Ianiro G, Pecere S, Giorgio V, Gasbarrini A, Cammarota G. Digestive Enzyme Supplementation in Gastrointestinal Diseases. Curr Drug Metab. 2016;17(2):187-93. doi: 10.2174/138920021702160114150137. PMID: 26806042; PMCID: PMC4923703. Zopf Y, Baenkler HW, Silbermann A, Hahn EG, Raithel M. The differential diagnosis of food intolerance. Dtsch Arztebl Int. 2009 May;106(21):359-69; quiz 369-70; 4 p following 370. doi: 10.3238/arztebl.2009.0359. Epub 2009 May 22. PMID: 19547751; PMCID: PMC2695393 Landolt HP. "No thanks, coffee keeps me awake": individual caffeine sensitivity depends on ADORA2A genotype. Sleep. 2012 Jul 1;35(7):899-900. doi: 10.5665/sleep.1942. PMID: 22754033; PMCID: PMC3368971. Widjaja Lukito; Current Evidence in Water and Hydration Science. Ann Nutr Metab 28 December 2021; 77 (Suppl. 4): 1–6. https://doi.org/10.1159/000521769 Li J, Zhang N, Hu L, Li Z, Li R, Li C, Wang S. Improvement in chewing activity reduces energy intake in one meal and modulates plasma gut hormone concentrations in obese and lean young Chinese men. Am J Clin Nutr. 2011 Sep;94(3):709-16. doi: 10.3945/ajcn.111.015164. Epub 2011 Jul 20. PMID: 21775556.

Your hormones play a crucial role in maintaining the delicate balance that keeps your body functioning at its best. From regulating metabolism and mood to influencing reproductive health and immune function, these chemical messengers orchestrate various aspects of your well-being. However, achieving hormonal harmony can be a delicate dance, and numerous factors in our daily lives can tip the scales in unfavorable directions. In the pursuit of optimum health, it's essential to recognize that your efforts might be sabotaged by common culprits known as hormone disruptors. These disruptors, often encountered in your everyday routines, have the potential to throw off the intricate balance of hormones, creating a ripple effect throughout your body. In this blog, we will dive into the world of common hormone disruptors, shedding light on the major players that could be working against your health goals. 8 Common Hormone Disruptors You Need To Know These disruptors affect the hormonal balance when they mimic, block, or disrupt the normal functioning of your hormones. They can bind to your hormone receptors, disrupting the information chain regulating hormone production. It’s hard to avoid some of these, but knowledge is an important first step in avoiding or minimizing your exposure! ● Pesticides and herbicides. Harmful pesticides are found in up to 75% of non-organic produce grown in the U.S. ● Bisphenol A. Commonly known as BPA, this synthetic compound lines food and drink containers. ● Parabens. Also synthetic compounds, parabens are used as preservatives in many cosmetic and body care products. ● Phthalates. These man-made chemicals are all around us! They’re found in things like soaps, shampoo, nail polish, body lotion, toys, and food and beverage packaging. ● Perfluoroalkyl substances (PFAS). These are added to products to increase their resistance to water and grease. ● Stress. Your stress response raises your level of the hormone cortisol, which has a domino effect on your other hormones. ● Poor sleep. Not getting enough high-quality sleep affects your body’s ability to regulate stress hormones like cortisol and the hormones that control your appetite, ghrelin and leptin. ● Lack of exercise. A sedentary lifestyle also impacts hormone regulation. Not getting enough movement in your day can lead to reduced insulin sensitivity, altered levels of growth hormone and cortisol, and disruptions in the balance of estrogen and progesterone. The Impact Of Hormone Disruptors The effects of hormone imbalances are far-reaching. Here are some of the major impacts: ● Endocrine system disruption. Your endocrine system is a complex network of glands that secrete hormones, including insulin, stress hormones like cortisol, adrenaline, thyroid hormones, estrogen, progesterone, and testosterone. ● Thyroid dysfunction. Hormone disruptors can compete with thyroid hormone at receptor sites, interfering with thyroid hormone synthesis. The result is thyroid dysfunction, which leads to conditions like hyperthyroidism or hypothyroidism. ● Reproductive system issues. Estrogen, progesterone, and testosterone are also vulnerable to dysfunction. BPA, for example, has a similar structure to estradiol, a type of estrogen, so BPA binds to estrogen receptors. Phytoestrogens, found in many soy products, can also disrupt estrogen in some people. When hormone disruptors attach to sex hormone receptors, the normal functioning of estrogen or testosterone in the body is disrupted. This can lead to infertility and other reproductive issues. ● Metabolic dysfunction. One notable effect of hormone disruption is the impact on metabolism. Many hormones impact your metabolism, and disturbances can lead to serious health issues like obesity, nonalcoholic fatty liver disease, and diabetes. Recent studies have found that exposure to hormone disruptors may be a strong risk factor for obesity. Although more research needs to be done, findings suggest that these disruptors impact energy balance, basal metabolic rate, gut microbiota, and hormonal control, all leading our body to store calories, and disrupting appetite regulation. Avoiding The Impact Of Hormone Disruptors After reading the above sections, it may seem like hormone disruptors are all around us. But knowledge is power. Now that you know what to avoid, you can take some simple steps to reduce your exposure. As a bonus, these steps will all lead to a healthier you! 1 - Hormone-friendly dietary changes Careful food choices are one of the most important things you can do to reduce the impact of hormone disruptors such as pesticides and BPA. ● Choose organic food whenever possible. More and more organic food is available! About 4% of U.S. total grocery sales is organic food. Even when buying organic, be sure to wash all produce. ● Eat less processed foods. Try to focus on the outer edges of the grocery store, and avoid the packaged and processed foods in the middle. Studies have found that ingredients found in overly processed foods interfere with hormone regulation. ● Don’t store food in plastic containers. Plastic containers can expose your food to hormone disruptors like BPA, so look for glass or metal containers. As well, if you buy canned soups or beans, look for BPA-free containers. 2 - Better personal care products There’s a growing market for natural personal care products, so you have many opportunities to find products without phthalates, parabens, or BPA. One report found that people who use natural body care and beauty products have better overall health than people who don’t. Not sure where to start? You can find ratings for hundreds of products on the Environmental Working Group site. 3 - Optimize your environment From the air you breathe to the water you drink, look to minimize contaminants and pollution wherever possible. ● Invest in an air purifier. With more of North America experiencing smoky summers from wildfires, this is more important than ever. Air purifiers with HEPA filters are often the most effective. ● Filter drinking water. Bottled water often contains harmful microplastics, so your best bet is to use a high-quality filter for the water you drink. If you used a filtered water jug, follow directions on how often to change the filter. ● Take a look at your cleaning supplies. The things you use to clean your home may not be so “clean” after all - up to 75% of cleaning products contain at least one harmful substance. Look for products labeled “green” and investigate do-it-yourself alternatives. You’d be surprised by how many things baking soda, lemon juice, or soap can get clean. 4 - Healthy stress management and proper sleep routine Chronic stress heightens vulnerability to hormone disruption, emphasizing the importance of integrating stress reduction techniques into daily life. Practices like yoga and meditation play a pivotal role in regulating the body's stress response, effectively managing stress hormone levels. Simultaneously, ensuring good sleep is paramount for hormonal balance, as disrupted sleep patterns can impact hunger-regulating hormones and disturb the delicate equilibrium between cortisol and melatonin. By incorporating mindfulness activities and prioritizing quality sleep, you can fortify your body against the adverse effects of chronic stress, fostering an environment conducive to optimal hormone production and balance. 5 - Move, move, move! Regular exercise plays a pivotal role in supporting proper hormone production and balance. Physical activity stimulates the endocrine system, prompting the release of hormones such as cortisol, insulin, and growth hormone. Engaging in aerobic exercise, strength training, or a combination of both has been shown to enhance insulin sensitivity, helping to regulate blood sugar levels and prevent insulin resistance. Moreover, exercise promotes the release of endorphins, the body's natural mood enhancers, which can contribute to reduced stress and anxiety. Additionally, consistent physical activity is linked to improved sleep quality, indirectly influencing hormonal balance by supporting the body's circadian rhythm. Overall, a well-rounded and moderate exercise routine is a powerful tool for maintaining proper hormone production and fostering overall health. By understanding where common hormone disruptors are found, how to avoid them, and how to minimize their impact by optimizing your hormone function, you can empower yourself to make informed choices that support hormonal balance and overall well-being. If you’d like some help with finding your ideal balance or more information on hormone health, make an appointment with us today! Sources: Environmental Working Group, “Shopper’s Guide to Pesticides in Produce,” https://www.ewg.org/foodnews/summary.php Heindel JJ, Blumberg B, Cave M, Machtinger R, Mantovani A, Mendez MA, Nadal A, Palanza P, Panzica G, Sargis R, Vandenberg LN, Vom Saal F. Metabolism disrupting chemicals and metabolic disorders. Reprod Toxicol. 2017 Mar;68:3-33. doi: 10.1016/j.reprotox.2016.10.001. Epub 2016 Oct 17. PMID: 27760374; PMCID: PMC5365353. Robles-Matos N, Artis T, Simmons RA, Bartolomei MS. Environmental Exposure to Endocrine Disrupting Chemicals Influences Genomic Imprinting, Growth, and Metabolism. Genes (Basel). 2021 Jul 28;12(8):1153. doi: 10.3390/genes12081153. PMID: 34440327; PMCID: PMC8393470. Rancière F, Lyons JG, Loh VH, Botton J, Galloway T, Wang T, Shaw JE, Magliano DJ. Bisphenol A and the risk of cardiometabolic disorders: a systematic review with meta-analysis of the epidemiological evidence. Environ Health. 2015 May 31;14:46. doi: 10.1186/s12940-015-0036-5. PMID: 26026606; PMCID: PMC4472611. Amir S, Shah STA, Mamoulakis C, Docea AO, Kalantzi OI, Zachariou A, Calina D, Carvalho F, Sofikitis N, Makrigiannakis A, Tsatsakis A. Endocrine Disruptors Acting on Estrogen and Androgen Pathways Cause Reproductive Disorders through Multiple Mechanisms: A Review. Int J Environ Res Public Health. 2021 Feb 4;18(4):1464. doi: 10.3390/ijerph18041464. PMID: 33557243; PMCID: PMC7913912. National Institute of Environmental Health Sciences, “Endocrine Disruptors,” https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm) Heindel JJ, Blumberg B. Environmental Obesogens: Mechanisms and Controversies. Annu Rev Pharmacol Toxicol. 2019 Jan 6;59:89-106. doi: 10.1146/annurev-pharmtox-010818-021304. Epub 2018 Jul 25. PMID: 30044726; PMCID: PMC6559802. Fung TT, Hu FB, Barbieri RL, Willett WC, Hankinson SE. Dietary patterns, the Alternate Healthy Eating Index and plasma sex hormone concentrations in postmenopausal women. Int J Cancer. 2007 Aug 15;121(4):803-9. doi: 10.1002/ijc.22728. PMID: 17455249. Gillco Ingredients, Organic Food Statistics That May Surprise You, https://gillco.com/2022/07/20/organic-food-statistics-that-may-surprise-you/ Fung TT, Hu FB, Barbieri RL, Willett WC, Hankinson SE. Dietary patterns, the Alternate Healthy Eating Index and plasma sex hormone concentrations in postmenopausal women. Int J Cancer. 2007 Aug 15;121(4):803-9. doi: 10.1002/ijc.22728. PMID: 17455249. Dodson RE, Boronow KE, Susmann H, Udesky JO, Rodgers KM, Weller D, Woudneh M, Brody JG, Rudel RA. Consumer behavior and exposure to parabens, bisphenols, triclosan, dichlorophenols, and benzophenone-3: Results from a crowdsourced biomonitoring study. Int J Hyg Environ Health. 2020 Sep;230:113624. doi: 10.1016/j.ijheh.2020.113624. Epub 2020 Sep 30. PMID: 33011057. Gerster FM, Vernez D, Wild PP, Hopf NB. Hazardous substances in frequently used professional cleaning products. Int J Occup Environ Health. 2014 Jan-Mar;20(1):46-60. doi: 10.1179/2049396713Y.0000000052. PMID: 24804339; PMCID: PMC4096065.

The vagus nerve doesn’t typically get a lot of attention in conventional medicine, but it actually plays a vital role in orchestrating your body’s response to stress and inflammation. And it doesn’t stop there: The vagus nerve also influences gut health, immune function and more! Poor vagus nerve tone can influence your overall quality of life, but it is difficult to diagnose a problem without proper knowledge of how this vital nerve functions. Let’s take a look at the role of the vagus nerve and how you can optimize your vagus nerve response. Stress Response and the Vagus Nerve To understand the role of the vagus nerve, it’s important to know how your body responds to stress. You’ve likely heard of the “flight or fight response.” When your mind senses a threat, your body responds by getting ready to flee danger or fight an opponent. Your sympathetic nervous system then kicks in and releases stress hormones like adrenaline and cortisol to speed up your heart, heighten alertness, and redirect energy to your muscles. When your mind senses the danger is over, the parasympathetic nervous system works to relax your body. Your breathing slows, muscles relax, and you feel more relaxed. The problem is, that today’s stress is typically more chronic, so the parasympathetic system isn’t able to calm things down. When faced with economic stressors, for example, your body may end up in a chronic state of fight or flight, which creates hormonal problems. The vagus nerve plays a role in the response of your parasympathetic nervous system. But when it can’t communicate well with the parasympathetic nervous system to help calm your body well, you can exist in a fight-or-flight state, which carries far-reaching health implications. Because it delivers messages from your brain to your gut, it also plays a vital role in the gut-brain axis. The gut-brain axis refers to the two-way communication network between your gut and your brain. This complex network plays a role in many components of well-being, including your digestion, immune responses, and emotional health. Signs of Vagus Nerve Dysfunction “Vagus” is derived from the Latin word for wandering, perhaps because it’s the longest cranial nerve and “wanders” into many parts of the body. As a result, it influences many bodily functions. Damage to your vagus nerve can impact your digestive system. An overly sensitive vagus nerve can also lead to fluctuations in blood pressure or heartbeat with the result of fainting. Other signs of vagus nerve problems include: ● Bloating ● Unexplained pain in the belly ● A hoarse voice ● Nausea ● Depression ● Anxiety ● Vomiting ● Fainting ● Acid reflux ● Feelings of dizziness or vertigo ● Loss of appetite ● Memory loss ● Fatigue ● Muscle or joint pain New research even suggests many people experiencing “long Covid” have poor vagus nerve tone, and that damage to the nerve from a Covid infection is a contributing factor to the prolonged symptoms. Natural Ways to Stimulate the Vagus Nerve Regularly stimulating the vagus nerve maintains a crucial balance between our parasympathetic and sympathetic nervous systems. This balance influences heart rate, digestion, stress response, and inflammation levels, promoting overall well-being. By fine-tuning this balance, vagus nerve stimulation fosters a calmer nervous system, reduces stress, improves digestion, and supports mental and physical health. Here are some natural ways to improve vagal nerve tone: 1 - Deep breathing Every deep breath sends a signal to your parasympathetic nervous system. Try to develop a pattern where your exhales are twice as long as your inhales – two counts in, four counts out, for example. 2 - Meditation The relaxation response triggered by meditation stimulates the parasympathetic nervous system, which in turn helps the vagus nerve. 3 - Try a cold plunge A dip into a cold lake or pool can have positive effects on your nervous system. If you don’t like the idea of a chilly swim, ending your shower with a minute or two of cold water has a similar effect. Some people should avoid the shock of cold water, so clear this with a healthcare practitioner first, particularly if you have heart problems. 4 - Lose any excess weight Carrying extra pounds can have a detrimental effect on your vagus nerve. This can be a bit of a Catch-22: poor vagus nerve function can make it harder to realize you’re full, which can lead to overeating. The best approach is a natural foods diet that doesn’t stress your body and is sustainable over the long haul. We can help you find an approach that works for you! 5 - Eat the right foods Studies have found that foods high in tryptophan can help reduce inflammation in the nervous system. Good sources of tryptophan include nuts, turkey, leafy greens, and bananas. Excess sugar consumption can trigger inflammation and hurt nerve function, so work to reduce sweets from your diet (and that includes sweet drinks!) Because of its role in the gut-brain axis, a healthy balance of gut bacteria helps support your vagus nerve function. Fermented foods like sauerkraut and natural yogurt contain beneficial probiotics your gut needs to thrive! 6 - Try intermittent fasting. Research shows that restricting meals to certain windows can improve vagus nerve function. It’s important to work with your healthcare practitioner to determine if fasting works for you. 7 - Gargling or singing Activities that involve the muscles in the back of your throat, like gargling or singing, activate the vagus nerve, contributing to its stimulation and relaxation response. 8 - Massage or Acupuncture Therapies like massage or acupuncture can trigger the vagus nerve by stimulating specific pressure points, contributing to relaxation and improved mood. Don’t overlook the importance of your vagus nerve in maintaining overall wellness! Its role in regulating your body's nervous system is key to managing stress, digestion, inflammation, and more. If you're eager to explore effective ways of enhancing your nervous system function and optimizing your well-being, we're here to guide you. Your well-being starts with a conversation—let's get started! Sources: Gottfried-Blackmore A, Adler EP, Fernandez-Becker N, Clarke J, Habtezion A, Nguyen L. Open-label pilot study: Non-invasive vagal nerve stimulation improves symptoms and gastric emptying in patients with idiopathic gastroparesis. Neurogastroenterol Motil. 2020 Apr;32(4):e13769. doi: 10.1111/nmo.13769. Epub 2019 Dec 5. PMID: 31802596; PMCID: PMC8054632 Eureka Alert, European Society of Clinical Microbiolgoy and Infectious Diseases, “Pilot study suggests long COVID could be linked to the effects of SARS-CoV-2 on the vagus nerve” https://www.eurekalert.org/news-releases/943102 Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017 Jun 6;8:874. doi: 10.3389/fpsyg.2017.00874. PMID: 28626434; PMCID: PMC5455070. Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128. Wang Y, Kondo T, Suzukamo Y, Oouchida Y, Izumi S. Vagal nerve regulation is essential for the increase in gastric motility in response to mild exercise. Tohoku J Exp Med. 2010 Oct;222(2):155-63. doi: 10.1620/tjem.222.155. PMID: 20948179. Mäkinen TM, Mäntysaari M, Pääkkönen T, Jokelainen J, Palinkas LA, Hassi J, Leppäluoto J, Tahvanainen K, Rintamäki H. Autonomic nervous function during whole-body cold exposure before and after cold acclimation. Aviat Space Environ Med. 2008 Sep;79(9):875-82. doi: 10.3357/asem.2235.2008. PMID: 18785356. Gerritsen RJS, Band GPH. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018 Oct 9;12:397. doi: 10.3389/fnhum.2018.00397. PMID: 30356789; PMCID: PMC6189422. Forsythe P, Bienenstock J, Kunze WA. Vagal pathways for microbiome-brain-gut axis communication. Adv Exp Med Biol. 2014;817:115-33. doi: 10.1007/978-1-4939-0897-4_5. PMID: 24997031. Khasar SG, Reichling DB, Green PG, Isenberg WM, Levine JD. Fasting is a physiological stimulus of vagus-mediated enhancement of nociception in the female rat. Neuroscience. 2003;119(1):215-21. doi: 10.1016/s0306-4522(03)00136-2. PMID: 12763082. Ellis RJ, Thayer JF. Music and Autonomic Nervous System (Dys)function. Music Percept. 2010 Apr;27(4):317-326. doi: 10.1525/mp.2010.27.4.317. PMID: 21197136; PMCID: PMC3011183. Wang Y, Kondo T, Suzukamo Y, Oouchida Y, Izumi S. Vagal nerve regulation is essential for the increase in gastric motility in response to mild exercise. Tohoku J Exp Med. 2010 Oct;222(2):155-63. doi: 10.1620/tjem.222.155. PMID: 20948179. Vickhoff B, Malmgren H, Aström R, Nyberg G, Ekström SR, Engwall M, Snygg J, Nilsson M, Jörnsten R. Music structure determines heart rate variability of singers. Front Psychol. 2013 Jul 9;4:334. doi: 10.3389/fpsyg.2013.00334. Erratum in: Front Psychol. 2013 Sep 05;4:599. PMID: 23847555; PMCID: PMC3705176. Laine Green A, Weaver DF. 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It’s no surprise that maintaining heart health is vital for overall well-being and longevity. When your heart is working well, you have a significantly lower risk of cardiovascular events like heart attacks and strokes - the two leading causes of death worldwide. A healthy heart also contributes to your quality of life. It plays an important role in how well you age, your overall energy levels, and disease prevention. One recent study found that the overall physiological age of adults with good cardiovascular health is much younger than that of people with cardiovascular disease. As you age, it’s more important not to neglect your heart health, as the risk of cardiovascular disease and stroke rises. In fact, the risk of a stroke doubles every 10 years after the age of 55! Being proactive about cardiovascular health throughout your life will lower that risk. 4 Strategies to Support a Healthy Heart Now for the good news! Making simple lifestyle changes can dramatically slash the risk of premature cardiovascular disease and stroke by a whopping 80%. Here are four proven methods to safeguard your heart health. 1 - Ensure good quality sleep Research shows sleep plays an even more important role in cardiovascular health than we once thought. People who routinely get fewer than five hours of sleep a night have a much higher risk of heart attacks. The impact seems to be more significant for women and people with existing health conditions like diabetes. To protect your heart health, aim for at least 7-9 hours of restful sleep per night. The quality of your sleep is also important since REM sleep appears to be the most protective. To ensure a well-rounded night of sleep, try to establish a regular sleep routine with consistent bedtimes and keep your room dark and cool. Scrolling social media in bed? Falling asleep to the TV? The blue light from electronic devices can affect melatonin production, so try to give yourself a break from your phone, computer or TV at least 1 hour before bedtime. Alcohol, heavy foods, and exercise can also lead to a night of restless sleep, so do your best to avoid these close to bedtime. 2 - Reduce stress as much as possible Stress hormones like cortisol can help you respond to crises, but they also have detrimental effects on your health over time. Research shows that stress raises the risk of cardiovascular disease, coronary artery disease, stroke, and myopathy (a condition that means your heart isn’t strong enough to pump blood effectively). It’s important to note that this dynamic doesn’t just apply to extreme-stress events. Chronic stress also has a negative impact, as does the stress of loneliness. Of course, it’s often hard to avoid stress, so it’s important to develop healthy ways to deal with it. When times are tough, remember to practice self-care. That could mean taking a break from work, reading for leisure, using a sauna, taking a bath, taking a walk outdoors, or reaching out for support. Stress-reduction techniques like meditation and deep breathing can also lower blood pressure and reduce the strain on your cardiovascular system. Studies show this benefit is particularly strong for women and people with existing hypertension. 3 - Eat for heart health A heart-healthy diet is one of the most effective ways to improve heart health, and the standard Western diet of highly processed foods ultimately harms our health. Obesity increases your risk of poor cardiovascular health, but even if you are within normal weight range, too much salt, sugar, or saturated fat can harm you. Often, people don’t realize their blood pressure or cholesterol levels are too high, so it’s important to work with a healthcare practitioner regularly. Important dietary strategies include: ● Learn from the Mediterranean diet. One of the most studied diets for heart health, the Mediterranean diet centers around fresh produce, seafood, healthy fats like olive oil, and plenty of fiber. Even if you don’t follow it 100%, choosing those food groups will help support your heart health - some studies show this diet can reduce your risk of cardiac events by as much as 40%! ● Choose plants. Vegetables are heart superheroes, packed with antioxidants, vitamins (A, C, K), minerals like potassium and magnesium, and fiber, all vital for heart health. Their antioxidants combat inflammation and oxidative stress, shielding blood vessels from damage and lowering heart disease risk. ● Focus on healthy fats. Fat doesn’t have to be the enemy. The right kind of fat is good for your heart (in moderation, of course). Monounsaturated and polyunsaturated fats help lower “bad” cholesterol (LDL or low-density lipoprotein) and raise your “good” cholesterol levels. Good sources include olive oil, nuts, avocado, salmon, and olives. ● Find the fiber. A high-fiber diet lowers cholesterol and blood pressure. Soluble fiber, found in many whole grains like oats, beans, psyllium, and some fruits and vegetables, helps remove excess cholesterol from your blood. A fiber-rich diet also protects your heart by reducing the risk of diabetes. ● Don’t be afraid of spices. Many spices have strong anti-inflammatory properties. Turmeric, garlic, saffron, and ginger are not only delicious but can help lower the risk factors associated with heart disease. ● Supplement as needed. Helpful heart supportive supplements include: ○ Omega 3: may lower triglycerides and reduce inflammation. ○ Coenzyme Q10: supports cellular energy and has antioxidant qualities. ○ Magnesium: regulates blood pressure and helps with heart rhythm. ○ Garlic: lowers cholesterol and blood pressure. ○ Psyllium husk: helps lower cholesterol.  4 - Keep moving! Muscles need to exercise to perform well, and your heart is no exception. Exercise is one of the most effective ways to improve heart health. And, you don’t need to run marathons to have a positive impact. The American Heart Association recommends 150 minutes a week of moderate activity. One 2023 study found that only 11 minutes can reduce the risk of cardiovascular disease by 17%, with the benefits increasing with more time per week. The important thing is pick an activity you enjoy to stick with it. Some forms of activity such as yoga or walks in the woods have added benefits of reducing stress, but choose something that doesn’t feel like a chore. If you’re new to exercise, consult with a healthcare provider before starting any program. Your heart deserves your attention and care! It's vital not to overlook its health. If you harbor any concerns or seek guidance in formulating a plan to prioritize your heart's well-being, don't hesitate to reach out. Our team is here to support you in creating a tailored strategy that showcases love and care for your heart. Whether it's clarifying doubts, seeking advice on dietary adjustments, or crafting an exercise regimen, we're dedicated to ensuring your heart receives the attention it deserves. Sources: SciTech Daily, Turn Back Your Biological Clock: “Life’s Essential 8” May Make You 6 Years Younger, https://scitechdaily.com/turn-back-your-biological-clock-lifes-essential-8-may-make-you-6-years-younger/ Medical News Today, “What are the benefits of eating healthy?” https://www.medicalnewstoday.com/articles/322268 American College of Cardiology, “Insomnia Tied to Greater Risk of Heart Attach, Especially in Women,” https://www.acc.org/About-ACC/Press-Releases/2023/02/23/18/23/Insomnia-Tied-to-Greater-Risk-of-Heart-Attack-Especially-in-Women Harvard Health News, “Blue light has a dark side,“ https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side Zhao B, Jin X, Yang J, Ma Q, Yang Z, Wang W, Bai L, Ma X, Yan B. Increased Rapid Eye Movement Sleep Is Associated With a Reduced Risk of Heart Failure in Middle-Aged and Older Adults. Front Cardiovasc Med. 2022 Mar 29;9:771280. doi: 10.3389/fcvm.2022.771280. PMID: 35425819; PMCID: PMC9001949. Psychological Health, Well-Being, and the Mind-Heart-Body Connection: A Scientific Statement From the American Heart Association, https://www.ahajournals.org/doi/10.1161/CIR.0000000000000947 Glenn N. Levine, MD, FAHA, Chair, Beth E. Cohen, MD, MAS, Yvonne Commodore-Mensah, PhD, MHS, RN, Julie Fleury, PhD, Jeff C. Huffman, MD, Umair Khalid, MD, Darwin R. Labarthe, MD, MPH, PhD, FAHA, Helen Lavretsky, MD, Erin D. Michos, MD, MHS, Erica S. Spatz, MD, MHS, Laura D. Kubzansky, PhD, MPH, On behalf of the American Heart Association Council on Clinical Cardiology; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Cardiovascular and Stroke Nursing; and Council on Lifestyle and Cardiometabolic Health Xia N, Li H. Loneliness, Social Isolation, and Cardiovascular Health. Antioxid Redox Signal. 2018 Mar 20;28(9):837-851. doi: 10.1089/ars.2017.7312. Epub 2017 Oct 23. PMID: 28903579; PMCID: PMC5831910. Bai Z, Chang J, Chen C, Li P, Yang K, Chi I. Investigating the effect of transcendental meditation on blood pressure: a systematic review and meta-analysis. J Hum Hypertens. 2015 Nov;29(11):653-62. doi: 10.1038/jhh.2015.6. Epub 2015 Feb 12. PMID: 25673114. Franquesa M, Pujol-Busquets G, García-Fernández E, Rico L, Shamirian-Pulido L, Aguilar-Martínez A, Medina FX, Serra-Majem L, Bach-Faig A. Mediterranean Diet and Cardiodiabesity: A Systematic Review through Evidence-Based Answers to Key Clinical Questions. Nutrients. 2019 Mar 18;11(3):655. doi: 10.3390/nu11030655. PMID: 30889891; PMCID: PMC6471908. Gan ZH, Cheong HC, Tu YK, Kuo PH. Association between Plant-Based Dietary Patterns and Risk of Cardiovascular Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Nutrients. 2021 Nov 5;13(11):3952. doi: 10.3390/nu13113952. PMID: 34836208; PMCID: PMC8624676. Schwingshackl L, Schwedhelm C, Hoffmann G, Knüppel S, Iqbal K, Andriolo V, Bechthold A, Schlesinger S, Boeing H. Food Groups and Risk of Hypertension: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies. Adv Nutr. 2017 Nov 15;8(6):793-803. doi: 10.3945/an.117.017178. Erratum in: Adv Nutr. 2018 Mar 1;9(2):163-164. PMID: 29141965; PMCID: PMC5683007. Hashemian M, Poustchi H, Murphy G, Etemadi A, Kamangar F, Pourshams A, Khoshnia M, Gharavi A, Brennan PJ, Boffetta P, Dawsey SM, Abnet CC, Malekzadeh R. Turmeric, Pepper, Cinnamon, and Saffron Consumption and Mortality. J Am Heart Assoc. 2019 Sep 17;8(18):e012240. doi: 10.1161/JAHA.119.012240. Epub 2019 Sep 5. PMID: 37221812; PMCID: PMC6818008. Sunkara A, Raizner A. Supplemental Vitamins and Minerals for Cardiovascular Disease Prevention and Treatment. Methodist Debakey Cardiovasc J. 2019 Jul-Sep;15(3):179-184. doi: 10.14797/mdcj-15-3-179. PMID: 31687096; PMCID: PMC6822653. Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. 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Many of us are making plans for a happy, healthy, and fulfilling year and investing in the tools to make that happen. However, January’s shorter days, colder temperatures, and reduced time outside put many people at risk for seasonal affective disorder (SAD). Studies show that people who experience SAD have lower levels of the neurotransmitter serotonin - one of our happy hormones! Chronic depression, anxiety, obsessive-compulsive disorder, and social anxiety are also linked to lower levels of serotonin. In addition to supporting a positive mood, serotonin also plays an important role in nutrient absorption and digestion which is why maintaining adequate serotonin levels is crucial not only for mood but also for supporting a healthy digestive system! Let’s take a look at some natural ways to improve serotonin levels to make this your best year yet - both physically and mentally! The Role and Production of Serotonin Serotonin is a “happy hormone” that plays a big role in mood regulation. As a neurotransmitter primarily found in the brain, it acts as a key player in managing emotions and influencing feelings of well-being and happiness. Serotonin helps transmit signals between nerve cells, impacting various brain areas involved in mood regulation. Low levels of serotonin have been associated with conditions like depression and anxiety disorders, suggesting its significance in maintaining a balanced and stable mood. When serotonin levels are adequate, it promotes a sense of calmness and contentment, contributing to an overall positive mood and emotional balance. But, its functions don’t stop there! Serotonin also plays a role in cardiovascular activity, energy balance, and even digestion. In cardiovascular activity, it helps regulate blood vessel constriction and dilation, impacting blood pressure. Additionally, serotonin contributes to energy balance by affecting appetite, food intake, and metabolism, thereby influencing weight regulation. Moreover, in digestion, serotonin plays a role in coordinating gut movements and influencing sensations like fullness and pain, demonstrating its involvement in digestive processes. Where is serotonin produced in the body? To appreciate the impact of changes in serotonin levels, it’s important to look at its origin in the body. Serotonin is produced in the brain and, you may be surprised to learn that, about 95% of serotonin is produced in the gut! In the brain, it's synthesized by neurons, while in the gut, it's primarily produced by enterochromaffin cells in the intestinal lining. Because of this, serotonin plays a crucial role in orchestrating communication between the gut and the brain and influences many aspects of gut function, including sensations of pain and feelings of fullness. This helps explain its role in promoting good digestion, and why irritable bowel syndrome and leaky gut syndrome are often associated with serotonin levels. It also points to the importance of a healthy gut microbiome in improving serotonin levels and offers an excellent starting point for restoring serotonin levels. The Signs of Low Serotonin Levels Here are the most common symptoms of low serotonin to watch out for: ● Sleep disturbances. Both insomnia and oversleeping are linked to serotonin imbalances. ● Loss of appetite ● Depression ● Anxiety and social anxiety ● Chronic unexplained pain ● Problems with focus and memory ● Obsessive-compulsive disorder ● Leaky gut and irritable bowel syndrome How to Increase Serotonin Naturally Now that we know how serotonin functions and just how important it is, here are some simple lifestyle changes that can have a positive impact on serotonin levels. 1 - Focus on foods high in tryptophan Serotonin is derived from the amino acid tryptophan. Good food sources of tryptophan include: ● Tofu ● Turkey ● Tilapia ● Salmon ● Pumpkin seeds ● Quinoa ● Oats Some research suggests that tryptophan is better absorbed when consumed with carbohydrates. Focus on high-quality carbs like whole grains, sweet potatoes, and other root vegetables. 2 - Eat a gut-healthy diet Given the close link between gut health and serotonin regulation, it’s important to maintain a healthy balance of gut bacteria. Probiotic foods help maintain a balance of bacteria by encouraging the growth of good bacteria, so don’t forget fermented food and drinks like sauerkraut, kefir, and kombucha. A well-balanced diet of anti-inflammatory foods will support the natural production of serotonin. Choose foods like fresh fruit, colorful vegetables, and leafy greens. Salmon, avocados, nuts, and olive oil are also good sources of anti-inflammatory healthy fats. 3 - Exercise Numerous studies point to the positive impact physical activity has on serotonin. Steady-state aerobic exercise shows the best results for most people but the focus should be on activities you enjoy as you’re more likely to stick to an exercise program if you like it! 4 - Get outside Just 10 to 15 minutes in the sun can have a positive impact on serotonin production. Of course, that can be challenging for some of us at this time of the year with gloomy days and cold weather. However, research shows that time in nature has a similar effect, so even on a cloudy day, a walk anywhere outdoors is good for serotonin levels. 5 - Seek supplement support Sometimes our bodies could use a little extra support and that’s where supplementation comes in. Work with a healthcare practitioner to create the best supplementation plan for you. Too much serotonin can be harmful, so you want to achieve the right balance. Here are some supplements that might help. ● 5-HTP (5-Hydroxytryptophan) is an amino acid that plays a role in serotonin production. Your body produces 5-HTP naturally, so supplements are generally a safe approach to improving your mood. ● Probiotics. By replenishing your gut microbiome, probiotics support serotonin levels. ● S-Adenosylmethionine (SAMe) supports serotonin production by providing a vital building block that aids in the synthesis of serotonin in the brain, contributing to improved mood and emotional well-being. Understanding the significance of serotonin in influencing mood, digestion, and overall well-being empowers us to take proactive steps. By working together, we can formulate a personalized plan tailored to boost your serotonin levels and enhance your overall health and happiness in the coming year. Give us a call if you’re interested in getting started! Sources: Brenda Mc Mahon, Sofie B. Andersen, Martin K. Madsen, Liv V. Hjordt, Ida Hageman, Henrik Dam, Claus Svarer, Sofi da Cunha-Bang, William Baaré, Jacob Madsen, Lis Hasholt, Klaus Holst, Vibe G. Frokjaer, Gitte M. 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The holidays are the perfect time to unwind and spend some much-needed time with friends and family, but they also happen to be loaded with sugar. From homemade baking to treats at the office, it is easy to overindulge. Thankfully, the new year is a perfect opportunity to start fresh and take a break from the sugar rush! While the occasional holiday treat is fine, consistently overdoing it on sugar can have negative impacts on your overall health. Especially our gut and immune health! Studies have found that high-sugar diets can lead to poor gut health and lower the immune system (roughly 70% of your immune cells are found in the gut!) Now is the time to become more mindful of what you consume and how it makes you feel. Treat this month as a fresh start with our top tips for entering the new year sugar-free. Keep reading to learn more! Why Should You Avoid Sugar? ● Insulin Overproduction: Consuming sugar increases your blood sugar levels, which in turn causes your body to produce insulin. Insulin is a hormone produced by the pancreas that helps your body use sugar for energy. But what happens if you don’t end up using that sugar as fuel? It gets stored as fat so your body can use it later! Over time, repeatedly high blood sugar & insulin levels can have profound negative impacts on your health. Eventually, your body enters a vicious cycle of over-producing insulin and then storing everything as fat, potentially leading to chronic conditions such as obesity, fatty liver, and cardiovascular disease. ● Mood Disruptions: If you are active and have good metabolic health, your body can handle a blood-sugar spike every so often. But, you will likely still experience the “hangry” crash that follows. This abrupt drop in blood sugar levels after a spike can affect neurotransmitters like serotonin and dopamine, leading to mood swings and irritability. ● Hormone Imbalances: For women, a diet high in sugar can impact their hormones negatively. High levels of sugar can exacerbate uncomfortable menstrual symptoms like cramps, mood swings, fatigue, and bloating. High-sugar diets are also associated with polycystic ovary syndrome (PCOS), which is characterized by chronically high insulin levels, blood sugar dysfunction, and disrupted menstrual cycles.  Top Tips For A Sugar Cleanse 1 - Check ingredient labels and get creative in the kitchen Avoiding the obvious culprits – cookies, and candies – is not always enough to prevent a major blood-sugar spike. Often, what we find on the shelves is full of hidden sugars and preservatives that don’t support our health. Added sugars are everywhere, from salad dressings and pasta sauces to yogurt. We suggest reading ingredient labels carefully and making your own versions of grocery-store staples whenever possible. Homemade granola is super easy to make, as is homemade oatmeal with fruit, cinnamon, and a bit of natural sweetener (see below for some options). There are also plenty of recipes online for healthy, homemade salad dressings and pasta sauces that are made from whole food ingredients and limit sugar. 2 - Avoid drinking sugar Speaking of hidden sugars, liquid sugar can subtly creep into our diets without much awareness. Flavored coffees and teas purchased from cafes or stores may contain added syrups or sweeteners. Bottled smoothies can surprisingly harbor high levels of added sugars or fruit concentrates. Sports drinks, despite being marketed for hydration and energy replenishment, can contain notable amounts of added sugars, at times rivaling the sugar content in sodas. Similarly, flavored waters or vitamin-enhanced drinks might hide considerable sugars to enhance their taste. Alcoholic beverages, particularly cocktails and mixers, can pack a sugary punch. Consider switching to unsweetened herbal teas and black coffee or coffee with a bit of unsweetened cream or milk. Making homemade smoothies using whole fruits, vegetables, and unsweetened yogurt or milk provides control over sugar content while savoring natural sweetness. Opt for water infused with fresh fruits, herbs, or cucumber for a flavorful, sugar-free alternative. 3 - Stay hydrated Often, we mistake dehydration for hunger, which can lead to intense sugar cravings. This only creates a vicious cycle though, as high-sugar foods trigger more dehydration. Aim to drink at least 68 - 100 ounces of water per day, and be sure to hydrate before meals to help stave off cravings. Individual hydration needs may differ, so it's essential to adjust water intake based on personal factors, including activity levels and climate. Staying attuned to your body's cues for thirst and ensuring regular intake of water throughout the day is key to maintaining proper hydration levels and reducing the likelihood of mistaking dehydration for sugar cravings. 4 - Eat healthy fats & protein at every meal Breakfast is the most important meal of the day if you are trying to kick sugar – studies show that starting the day with healthy fats and protein helps to curb cravings later on in the day. Swap your usual toast & jam for an avocado and egg toast. And if you love oats, you can mix in a protein powder and some nut butter to keep you satiated for longer. Be sure to apply this principle of healthy fats and protein to every other meal of the day, limiting simple carbohydrates and filling your plate with plenty of fibrous veggies. 5 - Discover sugar substitutes Substituting sugar in recipes with natural alternatives offers a healthier approach to sweetness. Opting for pure maple syrup, honey, or date syrup not only adds sweetness but also introduces additional nutrients and antioxidants, enhancing the nutritional value of your dishes. Mashed fruit or applesauce serve as excellent sugar substitutes, lending natural sweetness while providing fiber and essential vitamins. Stevia and Monk Fruit sweeteners are non-caloric options, ideal for those monitoring their calorie intake or managing blood sugar levels. These alternatives provide sweetness without the glycemic impact of traditional sugar. Additionally, coconut sugar, derived from the sap of coconut blossoms, offers a low glycemic index, making it a favorable substitute for refined sugars while imparting a rich flavor profile to your recipes. Understandably, each individual's journey toward a healthier lifestyle is unique. Whether you seek guidance, motivation, or a customized plan, our expertise and commitment are geared toward assisting you in achieving your wellness goals this year. Reach out today - our team is here to help! Sources: Medical News Today, “Sugar disrupts microbiome and immune function, leading to metabolic disorders.” https://www.medicalnewstoday.com/articles/sugar-disrupts-microbiome-and-immune-function-leading-to-metabolic-disorders Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021; 13(3):886. https://doi.org/10.3390/nu13030886 Malik VS, Popkin BM, Bray GA, Després JP, Hu FB. Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Circulation. 2010 Mar 23;121(11):1356-64. doi: 10.1161/CIRCULATIONAHA.109.876185. PMID: 20308626; PMCID: PMC2862465. Hashim MS, Obaideen AA, Jahrami HA, Radwan H, Hamad HJ, Owais AA, Alardah LG, Qiblawi S, Al-Yateem N, Faris MAE. Premenstrual Syndrome Is Associated with Dietary and Lifestyle Behaviors among University Students: A Cross-Sectional Study from Sharjah, UAE. Nutrients. 2019 Aug 17;11(8):1939. doi: 10.3390/nu11081939. PMID: 31426498; PMCID: PMC6723319. Hajivandi, L., Noroozi, M., Mostafavi, F. et al. Food habits in overweight and obese adolescent girls with Polycystic ovary syndrome (PCOS): a qualitative study in Iran. BMC Pediatr 20, 277 (2020). https://doi.org/10.1186/s12887-020-02173-y Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481. PMID: 36119103; PMCID: PMC9471313. Harvard School of Public Health, “Healthy fats help curb cravings for unhealthy carbs,” https://www.hsph.harvard.edu/news/hsph-in-the-news/food-cravings-carbohydrates/

The holidays are a busy time of year, and because of that, we all tend to change our typical schedules. With ample opportunities to eat sugary, festive foods and skip workouts for holiday activities, maintaining a healthy routine can sometimes be challenging! While many struggle to find balance during this season, it is entirely possible to enjoy the festivities while also maintaining your goals. Here are some simple strategies that will help keep you on track so that you can enjoy a happy and healthy holiday season. Mindful Nutrition During The Holidays From family dinners to cocktail parties, eating healthy during the holidays can be overwhelming. A key component to staying on track amidst all the temptation is to be mindful of your eating and your attitude toward food. Here’s what mindful holiday eating can look like: 1. Don’t skip meals. It is not wise to restrict your calories in preparation for a big holiday dinner. Nourish your body with a balanced breakfast and lunch, just as you would any day. Not eating enough during the day will cause blood sugar dysregulation and only make you more likely to binge at dinner. Rather than showing up to dinner starving and making a beeline for the cheese board, eat your regular meals beforehand– you’ll be able to make smarter choices and enjoy your food, too! 2. Stay well hydrated. With all the hustle and bustle of the holidays, we can easily forget to drink enough water. Make it your goal this December to always have a water bottle by your side to support your health. Hydration makes us feel more full, preventing overeating. It also aids in digestion, mood, focus, and energy levels. If you’re celebrating with an alcoholic drink or two this year, water will help offset the dehydrating effects of alcohol. It’s recommended to have a full glass of water in between every alcoholic beverage. 3. Prioritize fruits & veggies. Rather than focusing on all the things you can’t have, fill your plate with an abundance of nutrient-dense foods like fresh seasonal vegetables, colorful fruits, and lean proteins. When you prioritize foods that leave you satiated and meet your nutritional needs, the occasional indulgence is possible, because you won’t feel the need to overeat the less healthy options. 4. Plan your meals thoughtfully. Planning your meals is a great tool to have under your belt this holiday season. It can help you to consistently make good nutritional choices and stay on track with your goals. Plus, planning your meals ahead of time avoids food waste, saves time and money! 5. Support your health with supplements. Between changes in temperatures, traveling, sleep and routine disruptions, and nutritional challenges, the holidays can be hard on our immune systems. We recommend supplementing with high-quality vitamins & minerals to be sure your body is getting all the nutrients it needs. With sunlight levels dropping, vitamin D is an excellent supplement to support your hormone balance, mood, and bone health. Additionally, magnesium, omega 3s, and probiotics are beneficial supplements year-round. As always, speak with a healthcare provider before taking any new supplementation - we can help if you need personalized guidance! Staying Active And Energized As your calendar fills up with holiday parties and events, fitting in exercise can seem impossible. Even if you don’t exercise as much as you would the rest of the year, getting some form of activity daily will still benefit your overall physical and mental health. Here are some tips for staying fit amid the festivities: 1. Pre-plan your workouts. Rather than trying to squeeze workouts in at the end of a busy day, plan them out ahead of time. Even if the plan changes, you’ll be more likely to follow through with a workout you’ve already committed to in your calendar. Try to plan for simple, low-maintenance workouts that require little equipment – maybe a 10-minute body-weight routine or a light jog. This way, if you’re traveling or staying with relatives, you know that you can get your exercise in without having to find a nearby gym. 2. Make it an activity. The holidays are a time to spend time with your friends and family. Rather than gathering around the TV, try to get outside together. You can catch up during a nature walk or make new memories by trying an exercise class. 3. Move, move, move! Even if you have less time for your regular workouts, simply staying active and moving is key. Little things like taking the stairs, parking further away, or cleaning the house can go a long way. Put on some festive music and get moving! Finding Balance Maintaining a good balance between work, life, family and other commitments is crucial for mental well-being during the busy holiday season. Remember that if you don’t take care of yourself, you won’t be able to give your energy to others! Here are a few ideas for taking care of you: 1. Maintain a healthy and consistent bedtime routine. Being well-rested is one of the best gifts you can give yourself (and those around you!). Try to reduce your screen time and caffeine/sugar intake in the hours before bed. Sleeping in a cool, clean, and dark room is also beneficial for restful sleep. 2. Set healthy boundaries. Repeat after us: It is OK to say no to an event or party if it means saying yes to your health! While we all want to please our friends and families remember not to stretch yourself too thin this year. 3. Practice mindfulness and gratitude. The holidays don’t always bring joy – sometimes they come along with feelings of guilt, loneliness, and stress. Shifting your mindset to gratitude can help mitigate some of these feelings when they come up. Enjoy the meals you get to eat and the company you get to keep. We recommend journaling or keeping a gratitude journal, which has been shown to greatly reduce stress levels . You may even find you carry this practice into the New Year! We hope these tips will help you enjoy the holiday season happily and healthily. While it can be challenging at times, taking care of your health is a must for enjoying the festivities fully. If you have questions or would like more personalized tips on feeling your best this season or even into the New Year, feel free to reach out! Sources: Zendegui, E., West, J., & Zandberg, L. (2014). Binge Eating Frequency and Regular Eating Adherence: The Role of Eating Pattern in Cognitive Behavioral Guided Self-Help. Eat Behav., 15(2), 241-3. https://pubmed.ncbi.nlm.nih.gov/24854811/ The importance of hydration | News | Harvard T.H. Chan School of Public Health. (2017, September 28). Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/ The Effects of Dehydration, Moderate Alcohol Consumption, and Rehydration on Cognitive Functions. (2013). Alcohol, 47(3), 203-13. https://pubmed.ncbi.nlm.nih.gov/23352231/ Roe, L., Meengs, J., & Rolls, B. (2012). Salad and Satiety: The Effect of Timing of Salad Consumption on Meal Energy Intake. Appetite, 58(1), 242-248. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264798/ Landsdowne, A. T., & Provost, S. C. (1998). Vitamin D3 Enhances Mood in Healthy Subjects During Winter. Psychopharmacolgy, 135(4), 319-23. https://pubmed.ncbi.nlm.nih.gov/9539254/ Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of Thermal Environment on Sleep and Circadian Rhythm. J Physiol Anthropol., 31(1), 14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/ Cunha, L., Pellanda, L., & Reppold, C. (2019). Positive Psychology and Gratitude Interventions: A Randomized Clinical Tria. 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Despite all the joys of the holiday season, for many of us, it’s also a stressful time. Between family obligations, financial strain, and the pressure to create a “perfect” holiday season, the majority of people report increases in stress levels at this time of year. But it doesn’t have to be that way! Let’s make this the year you get back in touch with the reasons for the season. The Benefits Of Giving Back “The best way to find yourself is to lose yourself in the service of others.” - Mahatma Gandhi. Numerous studies prove that the benefits of helping others are far-reaching. Simply put, when you help others, you improve your own mental and even physical health. Some of the benefits include: ● Reduced feelings of loneliness. For many, it’s tough to see other people surrounded by friends and family, especially at this time of year. The holidays can also trigger memories of lost loved ones. Giving back to your community helps form those much-needed connections. ● Lower blood pressure. One study found that people who volunteered about four hours a week had a 40% lower chance of developing hypertension. ● Healthier aging. On average, people who volunteer have longer lifespans. According to research, through reduced rates of depression, lowered blood pressure, increased sense of life satisfaction, and more social connections, volunteering can actually help you live longer. ● Improved sense of well-being. Giving back can lower your levels of the stress hormone cortisol, and boost the feel-good hormones dopamine and serotonin. ● Increased physical activity. In many parts of the country, it’s difficult to stay active over the winter - but that inactivity has numerous negative health repercussions. Research shows volunteers have more active hours than non-volunteers. ● Better self-confidence. Helping others activates the mesolimbic system in your brain, responsible for joy and reward sensations. This triggers the release of feel-good neurotransmitters and hormones, making you feel happier and more fulfilled. Contributing to improving the lives of others gives a sense of purpose that is often lacking in our everyday lives. This feeling of accomplishment can do wonders for your self-esteem! Five Great Ways To Give Back This Season 1 - Organize a food drive for your local food bank Sadly, more people are experiencing food insecurity in 2023, with 95% of food banks reporting an increase in need. Before you start collecting donations, reach out to your local food bank to ask for their wish list. Although all donations are appreciated, healthier foods will have the best impact. Many food banks are often short on protein sources such as canned fish or beans. And many are in desperate need of diapers. 2 - Teach others how to garden and avoid food waste If you have gardening skills, contact local community gardens or schools about sharing your knowledge. Some poverty action groups also run programs to teach others to grow their own food. Do you have thrifty ways of saving money on food or avoiding food waste? Or maybe you’re a meal-prepping pro? Share your knowledge! Now more than ever people are looking for advice and tips on how to maximize their weekly grocery runs. 3. Listen A growing number of people feel socially isolated and alone. More and more of us are dealing with anxiety and feelings of helplessness. The simple act of listening to someone who is struggling can help ease those feelings - for both the person talking and the person listening. Listening can be as simple as calling a family member, friend or neighbor you haven’t talked to in a while, or who you know is socially isolated. Or it can be a bigger undertaking, like volunteering for a crisis line. Many crisis-line organizations are short of volunteers right now. You could also contact a local senior’s center about volunteer visiting programs to bring some light into seniors’ lives. 4 - Volunteer for a cause you care about Volunteering can improve your own mental, physical, and emotional health. It can also lead to new social connections. You’ll enjoy volunteering more if you connect it to something you care about. If you're an animal lover, contact an animal shelter. Love reading? A literacy program may be a good fit. For sporty types, many sports programs look for volunteer coaches or managers. Hospitals, senior centers, and blood banks are also in need of volunteers. 5 - Donate goods Stop materialism from creeping into the holiday season by getting rid of things! Do an audit of your clothes, household goods, and general clutter to figure out what you don’t need to hold onto. Decluttering can help relieve stress, and it’s a great way to head into the year with a cleaner environment and a fresh start. Some people like a phased approach. If you’re not sure about something, put it in a box and out of sight. If you haven’t opened the box after a set amount of time, donate it! We are wishing you the best of the holiday season! Look after your health and take time to see the beauty around you. If you have any health concerns, don’t hesitate to reach out! It’s easy to put off self-care at this time of the year, but we all need to be at our best. Sources: Harvard Medical School, “Holiday Stress and your Brain,” https://hms.harvard.edu/news-events/publications-archive/brain/holiday-stress-brain Cañas-Lerma AJ, Campos-Vidal JF, Verger S. "Our focus is on illness and loneliness": Volunteer work engagement, compassion satisfaction, compassion fatigue, self-care and motivations to volunteer. Health Soc Care Community. 2022 Nov;30(6):e6631-e6644. doi: 10.1111/hsc.13934. Epub 2022 Jul 27. PMID: 35894113; PMCID: PMC10087707. Sneed RS, Cohen S. A prospective study of volunteerism and hypertension risk in older adults. Psychol Aging. 2013 Jun;28(2):578-86. doi: 10.1037/a0032718. PMID: 23795768; PMCID: PMC3804225. Oman D, Thoresen CE, Mcmahon K. Volunteerism and Mortality among the Community-dwelling Elderly. Journal of Health Psychology. 1999;4(3):301-316. doi:10.1177/135910539900400301 Han S, Kim K, Burr JA. STRESS-BUFFERING EFFECTS OF VOLUNTEERING ON SALIVARY CORTISOL: RESULTS FROM A DAILY DIARY STUDY. Innov Aging. 2018 Nov 11;2(Suppl 1):75. doi: 10.1093/geroni/igy023.283. PMCID: PMC6228389. Feed Amerca, “Latest Food Bank Survey Finds Majority of Food Banks Report Increased Demand,” https://www.feedingamerica.org/about-us/press-room/latest-food-bank-survey-finds-majority-food-banks-reporting-increased-demand U.S. Department of Health and Human Services, “New Surgeon General Advisory Raises Alarm about the Devastating Impact of the Epidemic of Loneliness and Isolation in the United States,” https://www.hhs.gov/about/news/2023/05/03/new-surgeon-general-advisory-raises-alarm-about-devastating-impact-epidemic-loneliness-isolation-united-states.html Tan EJ, Xue QL, Li T, Carlson MC, Fried LP. Volunteering: a physical activity intervention for older adults--The Experience Corps program in Baltimore. J Urban Health. 2006 Sep;83(5):954-69. doi: 10.1007/s11524-006-9060-7. PMID: 16763775; PMCID: PMC2438582.  Nichol B, Wilson R, Rodrigues A, Haighton C. Exploring the Effects of Volunteering on the Social, Mental, and Physical Health and Well-being of Volunteers: An Umbrella Review. Voluntas. 2023 May 4:1-32. doi: 10.1007/s11266-023-00573-z. Epub ahead of print. PMID: 37360509; PMCID: PMC10159229.

Did you shudder a bit when you read the word “parasites” in the title? It’s not a pleasant topic! However, intestinal parasites are more common than many people realize. Parasites are living organisms that live off of their human hosts. There are a number of possible types of parasites, and many can have a negative impact on your health. Although parasites are a bigger problem in developing countries, parasitic infections occur surprisingly often in North America. Consider these stats: ● In the U.S. alone, over 60 million people are infected with the parasite toxoplasma gondi. ● Over 1,000 people are hospitalized due to cysticercosis, an infection caused by parasitic tapeworms. ● Over 300,000 Americans have Trypanosoma cruzi infections. This is the parasite that causes Chagas disease. Some parasites can cause a number of serious health problems, including blindness, pregnancy complications, and even death. Others cause symptoms that you may attribute to something else entirely. This is why it’s incredibly important to work with a healthcare practitioner as soon as you suspect something is off with your health to get to the root cause of any imbalance. Worried About Parasites? Watch Out For These Symptoms Parasites can live within you without showing any symptoms for many years - awful, right? However, many will give signs you shouldn’t ignore. Some general things to watch for include: ● Digestive issues such as diarrhea, constipation, or gas ● Skin disorders like eczema, hives, or unexplained chronic itching ● Fatigue, even after a good night’s sleep ● Grinding your teeth while sleeping ● Nutrient deficiencies, especially anemia ● Anxiety (possibly due to nutrient deficiencies) ● Muscle or joint pain ● Itching around your rectum  Diagnosing and Flushing Parasites Out Of The Body Because of the broad range of symptoms, many of which could be associated with other conditions, it can be tricky to identify parasites. A common first step is a stool test to check for the presence of parasites. In conventional medicine, antiparasitic drugs, such as praziquantel and mebendazole, are the first line of defense. In integrative medicine, many practitioners will use a combination of antiparasitic herbs plus nutritional protocols to make the gut an inhabitable environment for the parasites. Some of the herbs used to treat intestinal parasites can interfere with prescription medications, therefore it’s important to work with a knowledgeable healthcare practitioner. Parasite Cleansing Following a parasitic cleanse can help rid your body of parasites. During the cleanse, you’ll combine nutritional strategies with herbal remedies, with the aim of expelling parasites from your body and creating and creating an inhospitable environment for further growth. During the cleanse, it’s important to maintain a well-balanced diet to maintain good health, and focus on natural, unprocessed foods. Eating a lot of fiber can contribute to regular bowel movements to flush out parasites and contribute to a healthy gut biome. Avoiding sugar is also a good strategy to maintain a healthy gut. The exact approach will be determined by your health practitioner after testing. A parasite cleanse could include the following in your diet: ● Foods with antiparasitic properties like onions, garlic, and honey. ● Foods high in zinc, such as seafood, whole grains, and legumes. ● Fermented foods like sauerkraut and natural yogurt will also contribute to healthy gut bacteria. ● Foods high in vitamin A, such as carrots, sweet potatoes, cantaloupe, and mangos. ● Foods high in vitamin C to strengthen your overall well being and immunity. ● Herbs that have proven effective in treating parasites include. oregano, thyme, rosemary, marjoram, and cumin And of course, it goes without saying that you must avoid undercooked meat or seafood during the cleanse. Supplements with anti-parasitic properties that could be incorporated include: ● Probiotics to maintain a healthy level of beneficial bacteria. Again, be sure to work with a practitioner to determine the best type of probiotic for you. ● Berberine, which is a compound found in many plants. ● Research shows papaya seeds may play a role in eliminating parasites. ● Pumpkin seeds are another commonly used parasite remedy. ● Wormwood has been used to get rid of parasites, perhaps contributing to its name. Preventing Parasites Prevention is the best way to protect yourself from parasites! Here are some simple everyday practices to keep in mind: ● Wash your hands frequently - and always after touching raw food, using the bathroom, changing cat litter or dealing with animal feces. If you are pregnant, avoid changing cat litter. ● Drink clean water. Don’t drink from lakes, ponds, or creeks, even if they look clean. ● Cook food to the correct temperature. ● Approach raw fish sushi with caution. A recent study found a 283% increase in the prevalence of parasitic worms in sushi since the 1970s. It’s worth cutting a piece of sushi in half before eating to check. ● Some studies suggest a diet rich in vitamin A and the minerals selenium and zinc may improve your body's natural defense against parasite infection. ● Always wear a condom if you aren’t fully confident a sexual partner is free of STIs. Don’t be embarrassed to talk about parasites if you have any concerns at all! The important thing is to start a smart treatment plan to get rid of them for good, so please don’t hesitate to make an appointment. Give us a call! Sources: CBS News, “CDC warns of common parasites plaguing millions in the U.S.https://www.cbsnews.com/news/parasites-causing-infections-in-the-us-cdc-says/ Howell, J. and Brown, G. (2008), Gastrointestinal: Beef tapeworm (Taenia saginata). Journal of Gastroenterology and Hepatology, 23: 1769-1769. https://doi.org/10.1111/j.1440-1746.2008.05661.x Iturbe Cossío TL, Montes Luna AD, Ruiz Mejia M, Flores Ortega A, Heredia Cárdenas R, Romero Núñez C. Risk factors associated with cat parasites in a feline medical center. JFMS Open Rep. 2021 Aug 18;7(2):20551169211033183. doi: 10.1177/20551169211033183. PMID: 34422278; PMCID: PMC8377321. CNN, “Men wash their hands much less often than women, and that matters more than ever. https://www.cnn.com/2020/04/01/health/handwashing-gender-gap-wellness/index.html Fiorenza, EA, Wendt, CA, Dobkowski, KA, et al. It’s a wormy world: Meta-analysis reveals several decades of change in the global abundance of the parasitic nematodes Anisakis spp. and Pseudoterranova spp. in marine fishes and invertebrates. Glob Change Biol. 2020; 26: 2854–2866. https://doi.org/10.1111/gcb.15048 Okeniyi JA, Ogunlesi TA, Oyelami OA, Adeyemi LA. Effectiveness of dried Carica papaya seeds against human intestinal parasitosis: a pilot study. J Med Food. 2007 Mar;10(1):194-6. doi: 10.1089/jmf.2005.065. PMID: 17472487 Krstin S, Sobeh M, Braun MS, Wink M. Anti-Parasitic Activities of Allium sativum and Allium cepa against Trypanosoma b. brucei and Leishmania tarentolae. Medicines (Basel). 2018 Apr 21;5(2):37. doi: 10.3390/medicines5020037. PMID: 29690511; PMCID: PMC6023319. Travers MA, Florent I, Kohl L, Grellier P. Probiotics for the control of parasites: an overview. J Parasitol Res. 2011;2011:610769. doi: 10.1155/2011/610769. Epub 2011 Sep 28. PMID: 21966589; PMCID: PMC3182331. Strothmann AL, Berne MEA, Capella GA, de Moura MQ, da Silva Terto WD, da Costa CM, Pinheiro NB. Antiparasitic treatment using herbs and spices: A review of the literature of the phytotherapy. Braz J Vet Med. 2022 Sep 11;44:e004722. doi: 10.29374/2527-2179.bjvm004722. PMID: 36381138; PMCID: PMC9652050. Long KZ, Rosado JL, Montoya Y, de Lourdes Solano M, Hertzmark E, DuPont HL, Santos JI. Effect of vitamin A and zinc supplementation on gastrointestinal parasitic infections among Mexican children. Pediatrics. 2007 Oct;120(4):e846-55. doi: 10.1542/peds.2006-2187. PMID: 17908741. Mahmoudvand H, Saedi Dezaki E, Sharififar F, Ezatpour B, Jahanbakhsh S, Fasihi Harandi M. Protoscolecidal Effect of Berberis vulgaris Root Extract and Its Main Compound, Berberine in Cystic Echinococcosis. Iran J Parasitol. 2014 Oct-Dec;9(4):503-10. PMID: 25759731; PMCID: PMC4345089. Beshay EVN. Therapeutic efficacy of Artemisia absinthium against Hymenolepis nana: in vitro and in vivo studies in comparison with the anthelmintic praziquantel . J Helminthol. 2018;92(3):298-308. doi:10.1017/S0022149X17000529 Grzybek M, Kukula-Koch W, Strachecka A, et al. Evaluation of anthelmintic activity and composition of pumpkin (cucurbita pepo L.) seed extracts-In vitro and in vivo studies. 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