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HOW TO BOOST IMMUNITY all year long

Winter is not over yet and as every year many people around get sick. If you are one of them, you may wonder how you can support your immune system and minimize the risk of getting sick. Below I share with you my proven tips. One of the most important aspects of avoiding catching a cold or flu is by boosting the immunity. There are many factors determining whether you get sick or not, such as your genetics, the condition of your immune system, your nutritional status and your health, the type and the virulence of the infectious agent. Some of the factors we can influence whereas others we can’t. Now, let’s focus on the ones we can influence which are primarily related to adopting the healthy-living strategies. Superfoods for super immunity Since about 75% of your immune cells are located in your gut, this is the place you want to nourish by knowing what you put in your mouth. For a healthy immune system you want to: Eat Real Foods. Real Foods equal health. Invest in meals made from real foods and not factory packed food like substances. For example real plant foods, apart from being a source of nutrients (protein, carbs, fats, vitamins, minerals and water), are complex packages of biologically active compounds, a so called phytochemicals or phytonutrients. Phytonutrients are bioactive compounds primarily important for the growth and survival of the plant but they also support you, they are indispensable for the optimal function of your immune system. Think of herbs such as oregano or thyme and their powerful anti-microbial properties. Human beings rely on these... read more

ARE SUPPLEMENTS USEFUL OR USELESS?

Over past 3 years I have learned a lot about supplements and I still do learn. Before I became a parent, I was never rigorously taking any supplements, once in a while perhaps I got a low quality multivitamin from a drug store. Of course I have never noticed any significant effect. After my second daughter was born, I was not only deficient in sleep, I was deficient in various vitamins, minerals, and trace elements. At one point I decided to try a mineral and trace elements formula, of high absorption. And I was blown away, on the days I took it I felt and functioned much better, and I even looked much better. My nutrient deficiencies became obvious then. It was the time when I realized that proper supplementation can be quite powerful. With the knowledge and experience I have now, I am quite critical as to what I supplement myself and what I recommend to my clients. I always look for high quality, high purity, high bioavailability products, and preferably hypoallergenic. No trash supplements are on my list. In general, I think that it does not make sense health wise and wallet wise to take poor quality supplements. If you do use supplements, do it wisely. Take the supplements that have the potential to help you. The first question many of you might have: Do we need to take supplements at all? If we lived in a perfect world, ate nutrient dense foods, had no chronic stress, no sleep issues, no environmental toxins and chemicals, if we had plenty time to relax, if we were born naturally... read more

Could dehydration be the missing link in your diagnosis?

The easiest way to stay healthy: HYDRATE YOURSELF PROPERLY Let’s talk about the most basic nutrient: WATER, something so simple yet so powerful. I am constantly amazed how proper hydration helps me and my clients to feel better and to function better. Proper hydration is key to your overall health. Water is a major compound in the human body. About 70% of what we have within our bodies is water. Water is essential for our life. We can’t live without. When we provide too little water we will function but function poorly. Water facilitates many important processes to keep our body and mind in shape. I start my day with a large glass of (warm) water with a bit of sea salt or Himalayan salt dissolved in it (you can add a pinch of salt in your glass of water or if you want to be more precise about a quarter teaspoon of salt per 1 liter water. Do not overdo salt however; your total daily salt intake on average should not exceed 2-3 grams) or with a glass of warm water with a freshly squeezed lemon juice. It sets a good hydration start for the rest of the day. Sea salt enhances hydration, helps to balance electrolyte levels, and offers many other benefits. Through the day I will have a smoothie, drink more water (with and without salt), will have 2-3 herbal teas, and on some days a soup or bone broth. I recommend drinking ambient temperature water or warm water. Why do you need this basic nutrient? Water is your: It serves as a solvent for ionic... read more

WHY YOU NEED STOMACH ACID AND WHY IT IS GOOD FOR YOU

I want to share with you some stomach acid know-how essentials. It may surprise you that many health issues, not only digestive ones, are related to low stomach acid. Many people who come to see me have low stomach acid. I used to have it as well, without realizing it. Changing my eating habits and using some of the tips below helped me to restore my gastric acid production and as a result to feel better. Why do you need this acid for? Gastric acid (hydrochloric acid HCl) found in your stomach facilitates digestive enzyme secretion and protein digestion. Your stomach (muscular sac) acts as a sort of blender breaking your food physically (churning action of the stomach muscle) and enzymatically (the right gastric pH and activity of digestive enzymes). Low pH (1,5-2,5) of gastric acid is essential for digestive enzymes to become active and to digest. Apart from facilitating digestion, we need gastric acid as a first line of defense against food poisoning (Campylobacter, Salmonella), parasitic (Giardia, worms), bacterial (Helicobacter pylori, Small Intestinal Bacterial Overgrowth), and fungal (Candida) infections. Without adequate acid, we do not digest our food, we are at risk of mineral and vitamin deficiencies, and we are more vulnerable to various infections. Low stomach acid compromises our immunity. Therefore, you need stomach acid and it’s good for you. Low stomach acid (hypochlorhydria) has been associated with many common health problems. What symptoms to look for in association with low gastric acid? Bloating, burning, burping, and flatulence right after meals Abdominal fullness after meals Poor appetite Stomach upsets easily Diarrhea or constipation  Undigested food in stool... read more

MANAGE YOUR ACID REFLUX WITHOUT MEDICATIONS

At first, let’s clear one common misconception about acid reflux: acid reflux is not necessarily that you have too much gastric acid but rather acid is in the wrong place. The majority of people suffering from acid reflux have rather hypochlorhydria (lack of or too little stomach acid) than hyperchlorhydria (too much stomach acid). Acid reflux is a common gastrointestinal complain with symptomology of heartburn, a burning pain in the lower chest. It’s driven by stomach acid flowing back up to the esophagus (the food pipe). It can happen for example when increased intra-abdominal pressure overpowers the lower esophageal sphincter (LES, a ring muscle), as seen in people with hiatal hernia or obesity. The esophageal sphincter acts as a valve preventing stomach acid, stomach content from backing up into esophagus. When this system fails we may experience the symptoms of acid reflux. Noteworthy, reflux of gastric contents into the esophagus is normal physiology. However, when reflux (occurring frequently) leads to symptoms, esophageal mucosal injury, or both we talk about gastroesophageal reflux disease (GERD). Symptoms Heartburn is a common symptom and some patients perceive this as angina-like chest pain. Functional heartburn has the same symptoms without signs of reflux. Some people experience regurgitation which is a rise of gastric content into the mouth with sour/bitter tasting, without associated nausea or retching. Other symptoms of reflux may include hoarseness, cough, and asthma as well as pharyngitis, sinusitis, pulmonary fibrosis, recurrent otitis media, and sleep apnea. Some individuals will also experience bloating, burping, difficulty swallowing, hiccups, or nausea. Interpret these symptoms as your body sending you signals that there is something going... read more

TIPS FOR SKIN PROBLEMS

ACNE, ECZEMA, PSORIARIS AND OTHER SKIN PROBLEMS Skin problems are often a manifestation of underlying health issues. The problem lies not in a lack of a particular soap, anti-bacterial remedy or a corticosteroid immunosuppressant cream. You need to look deeper than the skin. When I have clients with skin problems we look at their wellbeing holistically, we don’t focus on a skin itself, we look underneath. To heal your skin, you need to heal your gut and address possible root causes. Skin problems may partly be determined by our genetics but our environment, our food, our water, our air, pollution are the important factors too, they may promote or reduce the flare-ups. So if common skin disorders can be influenced by environment, factors such as nutrition and lifestyle may be sufficient to prevent and even reverse many cases. So this is what we want to focus on, we want to find our triggers and our soothers. Below you can find some tips on what to pay attention to when skin problems affect your life. Managing your skin health with nutrition, improving digestive function, making dietary changes, and optimizing lifestyle habits can provide benefits not only for your skin, but for your overall well-being. Try to identify the root cause(s) of your skin problems by taking into account: Allergies (IgE driven), food sensitivities (IgG driven), food intolerance (histamine intolerance) and/or gluten reactivity Gut health issues (dysbiosis, infection) Nutrient deficiencies/Poor diet (diet poor in nutrients can be the root cause of skin disease as well as GI dysfunction, which can cause maldigestion and malabsorption of nutrients. Many nutrients work together so... read more

HOW FUNCTIONAL MEDICINE can help to address chronic health conditions

IN SEARCH OF THE ROOT CAUSE As a functional medicine practitioner I am very excited about the possibilities it offers. It helps to prevent and reverse chronic disease. With chronic disease such as autoimmune disease, heart conditions, obesity, diabetes on the rise, we have to re-think the conventional disease management concept as it often fails to address them. What inspires me about functional approach is that it triggers my detective mind to look for the underlying cause of disease—instead of just suppressing symptoms. It’s not about looking at the symptoms alone, popping a few pills, moving on and leaving patients hopeless, frustrated and often in pain. It’s about gathering all the clues of your past (health history starting from birth, your physical and emotional childhood environment, your relationships, traumatic events, etc.), your present situation (stress level, nutrition, social life, relationships, physical activities, quality of sleep, symptoms, environmental toxins). Equipped with this information together with the results of laboratory testing, I try to help you uncover how and why your body is not functioning well. It’s about finding the red flags that are causing your immune system to malfunction and removing them step by step. It is a process of eliminating what harms your body while supporting the body with what it needs to function properly. How Functional and Conventional Medicine Differ With regards to chronic conditions, functional medicine is primarily focused on optimizing health in a holistic way to recover the impaired function as much as possible. Whereas conventional medicine often only manages disease. Functional medicine takes a collaborative approach with a patient-centered model and not expert, doctor centered... read more

WHAT CAN PROMOTE UNDERACTIVE THYROID?

DO YOU SUSPECT HAVING THYROID ISSUES? Thyroid issues are quite common especially among women, with hypothyroidism as the most common thyroid disorder. It is characterized by mental slowing, weight gain, constipation, dry skin, hair loss, cold intolerance, irregular menstruation, infertility, muscle stiffness and pain, depression, dementia, and a wide range of other symptoms. Actually, every cell in our body has receptors for thyroid hormone. These hormones are responsible for the most basic aspects of body function, impacting all major systems of the body. Thyroid hormone directly acts on the brain, the G.I. tract, the cardiovascular system, bone metabolism, red blood cell metabolism, gall bladder and liver function, steroid hormone production, glucose metabolism, lipid and cholesterol metabolism, protein metabolism and body temperature regulation. One of the biggest challenges facing those with hypothyroidism is that it is often under- and misdiagnosed, as many patients with thyroid symptoms have “normal” lab results, yet not optimal if you interpret them properly.                       What can promote LOW THYROID HORMONES: IMPAIRED GUT HEALTH (poor diet, impaired digestion, low stomach acid, poor bile production, intestinal dysbiosis such as Candida overgrowth, increased intestinal permeability) IMMUNE DYSREGULATION (auto-immune attack) INFLAMMATION (inflammation suppresses the hypothalamus-pituitary-thyroid HPT axis, inflammation decreases both the number and sensitivity of thyroid hormone receptors, inflammation decreases the conversion of T4 to T3. T4 is the inactive form of thyroid hormone. The body has to convert it to the active T3 form before it can be used) CHRONIC STRESS (chronically elevated cortisol contributes to under-conversion of free T4 to free T3) MALNUTRITION (lack of nutrients to... read more

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