Author: Siddarth Goel

  • Why Medications Are Not the Answer for Rheumatoid Arthritis

    Why Medications Are Not the Answer for Rheumatoid Arthritis

    Rheumatoid arthritis (RA) is a chronic autoimmune disease where the immune system attacks the synovial membranes of joints, causing pain, inflammation, and deformity. It most commonly affects individuals aged 30-50 and is three times more prevalent in women than men. It is a long-term condition that causes pain, swelling, and stiffness in the joints. 

    If you’ve been diagnosed, chances are, you’ve been prescribed medications to manage it. But is that really the best solution? While medications can help manage symptoms, they dont offer a lasting solution. Let’s explore why medications may not be the ultimate answer for RA.

    The Problem: Medications Can’t Reverse Rheumatoid Arthritis

    When you’re diagnosed with rheumatoid arthritis, the first line of defense often involves medications like nonsteroidal anti-inflammatory drugs (NSAIDs), disease-modifying antirheumatic drugs (DMARDs), and biologics. These medications aim to slow down the progression of the disease, reduce inflammation, and relieve pain. But here’s the problem: they don’t cure RA. In fact, they’re only designed to manage or suppress the symptoms.

    A 2017 study published in the Journal of Rheumatology showed that while DMARDs can reduce joint inflammation and slow disease progression, only 30-40% of patients achieved remission after using these medications for a year. This means the majority of people are still living with significant symptoms even while on medication.

    Additionally, medications often come with a slew of side effects. Long-term use of NSAIDs, for example, has been linked to stomach ulcers, liver damage, and increased risk of heart attacks. Biologics can suppress the immune system, making patients more vulnerable to infections.

    Agitation: The Limits and Risks of Medication Dependence

    It’s easy to feel like medications are the only way to keep rheumatoid arthritis in check. But relying solely on pharmaceuticals comes with risks and limitations. For starters, medications don’t address the underlying cause of RA, which is the reason why the immune system is attacking the joints.

    A long-term reliance on drugs may mask the symptoms while the disease continues to progress. According to a case study published in Rheumatology International, one patient who had been on DMARDs for five years experienced decreased effectiveness of the drugs over time. By the end of the case study, they still had joint deterioration and required joint replacement surgery despite ongoing medication.

    The risks don’t stop there. Many RA drugs also carry potential long-term health risks. A 2020 study in The Lancet found that patients on biologics were 60% more likely to develop serious infections due to immune suppression. Medications may temporarily control RA symptoms, but at what cost to your overall health?

    Solution: What You Can Do Instead of Relying Solely on Medication

    Today, science has a pretty good understanding of the reasons that lead the immune system to attack the joints. RA is driven by an imbalance in immune cells, with an excess of Th1 lymphocytes producing inflammatory mediators and a deficiency of Th2 lymphocytes. The question we have to ask is – why is this imbalance happening?

    Environmental factors, such as viral and bacterial infections, play a key role by triggering chronic inflammation and oxidative tissue damage. These infections can also compromise gut health, leading to intestinal permeability, low Secretory IgA, elevated zonulin, and other inflammatory bowel markers, which may further exacerbate the autoimmune response.

    Autoimmunity causes3 1

    Key contributors include:

    • Nutritional deficiencies: Low levels of essential nutrients like vitamin D, vitamin A, omega-3 fatty acids, and antioxidants, amongst many others, can weaken immune regulation and joint health.
    • Chronic infections: Overgrowth of bacteria, fungi, parasites, viruses, etc in the body can trigger immune dysfunction leading to autoimmunity.
    • Gut health imbalance: Increased intestinal permeability (“leaky gut”) allows toxins and undigested food particles to enter the bloodstream, triggering autoimmune responses.
    • Reactivity to triggers: Chemicals, pathogens, or certain foods can provoke immune responses and cross-reactivity, leading to inflammation and worsening symptoms.
    • Toxins: A variety of toxins, including heavy metals, bacterial and fungal toxins, and agricultural and other environmental toxins, are known to trigger the immune system into hypervigilance and then autoimmunity.
    • Stress or trauma: Chronic or acute stress can disrupt the body’s stress response, promote inflammation, and act as a trigger for RA onset or exacerbation.

    The rising prevalence of autoimmune diseases is linked to gut health. A compromised intestinal barrier and immune system reactivity to food are major contributors to immune system overstimulation and disease progression. Addressing gut health through personalised dietary strategies that reduce food triggers, alongside targeted care, is essential for recovery.

    A Functional Medicine approach emphasizes addressing these factors through personalized nutrition, gut healing, stress management, detoxification, addressing chronic infections, and identifying specific triggers to manage RA effectively. These alternative strategies can help you manage symptoms and potentially reverse the disease’s progression without relying entirely on pharmaceuticals. Some of these are discussed below.

    1. Anti-Inflammatory Diet: Numerous studies have shown that diet plays a critical role in reducing inflammation. One study in Arthritis Care & Research found that RA patients who followed an anti-inflammatory diet rich in omega-3 fatty acids, fresh fruits, and vegetables experienced reduction in flare-ups and improved overall joint health.
      Eliminate all processed foods, gluten, dairy and sugars, as they can trigger inflammation. Work with an experienced Functional nutritionist to personalise your diet based on your symptoms and test results.
    2. Physical Therapy and Exercise: Regular, low-impact exercise can improve joint flexibility and reduce pain. According to the American College of Rheumatology, exercises such as swimming, yoga, and walking can strengthen the muscles surrounding the joints, alleviating pressure and improving mobility.
      Physical therapy has also been shown to reduce reliance on pain medications. A case study published in Physical Therapy & Rehabilitation Journal highlighted a patient who significantly reduced NSAID usage after participating in a targeted physical therapy program for six months.
    3. Stress Management: RA symptoms often worsen during periods of high stress. Mind-body practices like meditation, deep breathing exercises, and progressive muscle relaxation have been proven to reduce stress and, in turn, lessen inflammation.
      A 2018 study in Psychosomatic Medicine found that RA patients who practiced mindfulness meditation for eight weeks saw measurable reductions in inflammatory markers, compared to those who relied on medications alone.
    4. Supplements and Natural Remedies: Supplements form an integral part of the Functional Medicine approach to treating RA. Various supplements and nutraceuticals like Evening Primrose Oil (GLA), Boswellia, Collagen, Turmeric, etc. have been shown to offer significant benefits in RA.
      Be sure to consult with your healthcare provider before adding any supplements to your routine.

    The Power of Holistic Treatment

    While we have helped many patients with RA, one case of an athlete who used to run marathons stands out. This patient was told that her running days were over as she could not even walk properly due to the pain caused by her inflamed knees. After working with us for six months, not only could she get back to running, but she broke her personal records! In other words, not only did her RA reverse, but her health, stamina and fitness improved so much that she could break her personal records.

    Take Action Today

    Medications can help control rheumatoid arthritis symptoms, but they aren’t a cure, and long-term dependence on them can carry risks. The good news is functional medicine can help by making lifestyle changes, including dietary modifications, stress management, and supplementation so that you can take control of your RA and reduce your reliance on medications. Empower yourself by taking small steps toward a healthier, more balanced approach to RA care.

    HR CTA tiny

    References: 

    1. Jasvinder A Singh, Treatment Guidelines in Rheumatoid Arthritis, Published by Elsevier Inc., 2022 Jul 5, https://pubmed.ncbi.nlm.nih.gov/35953230/ 
    2. Bicer, A., Tursen, U., Cimen, O. et al. Prevalence of dermatophytosis in patients with rheumatoid arthritis. Rheumatol Int 23, 37–40 (2003). https://doi.org/10.1007/s00296-002-0238-3
    3. Tedeschi SK, Frits M, Cui J, Zhang ZZ, Mahmoud T, Iannaccone C, Lin TC, Yoshida K, Weinblatt ME, Shadick NA et al.. Diet and rheumatoid arthritis symptoms: survey results from a rheumatoid arthritis registry. Arthritis Care Res (Hoboken)
    4. Gioxari A, Kaliora AC, Marantidou F, Panagiotakos DP. Intake of omega-3 polyunsaturated fatty acids in patients with rheumatoid arthritis: a systematic review and meta-analysis.
    5. Exercise & Arthritis, American College of Rheumatology, April 2023 by Howard Yang, MD, 
    6. 2022 American College of Rheumatology (ACR) Guideline for Exercise, Rehabilitation, Diet, and Additional Integrative Interventions for Rheumatoid Arthritis, 2023 Aug
    7. The Journal of Rheumatology in 2017, which evaluated the effectiveness of disease-modifying antirheumatic drugs (DMARDs)
    8. Psychosomatic Medicine, 2018: A study demonstrating RA patients practicing mindfulness meditation
    9. The Journal of Clinical Rheumatology, 2021: A review on turmeric supplementation

    Share

  • The Impact of Autoimmune Disorders on Skin Health: A Detailed Analysis of Psoriasis, Vitiligo, and Lichen Planus

    The Impact of Autoimmune Disorders on Skin Health: A Detailed Analysis of Psoriasis, Vitiligo, and Lichen Planus

    The Unseen Toll of Autoimmune Disorders on Skin Health

    Autoimmune disorders are conditions where the immune system mistakenly attacks healthy cells in the body, including those in the skin. For millions of people around the world, this means dealing with chronic skin conditions that cause physical discomfort, emotional distress, and sometimes even social stigma.

    Some of the most well-known autoimmune skin conditions include psoriasis, vitiligo, eczema, and lichen planus. These conditions can significantly impact a person’s appearance and overall quality of life. The flare-ups can be unpredictable and severe, leaving patients frustrated and uncertain about managing their symptoms.

    Psoriasis, for example, causes thick, scaly patches on the skin, while vitiligo leads to the loss of pigmentation, and lichen planus results in itchy, inflamed skin. Despite their differences, all three diseases share a common underlying cause: an immune system that has become overactive and starts attacking the body’s own tissues.

    Why Does This Issue Matter?

    Living with an autoimmune skin condition is far more than just a cosmetic concern – it is a health issue that affects daily living.

    • Psoriasis is one of the most common autoimmune skin conditions, affecting up to 3% of the global population. It can lead to pain, swelling, and difficulty with mobility when the joints are involved, in addition to the visible skin lesions.
    • Vitiligo, which causes depigmented patches, can significantly affect a person’s self-esteem, with studies showing that nearly 50% of those with vitiligo experience psychological distress due to their appearance.
    • Lichen Planus, often associated with intense itching, can lead to scarring and long-term skin damage. In severe cases, it can affect the mucous membranes in the mouth and genitals, further complicating its management.

    In addition to the physical symptoms, these conditions can cause a range of psychological impacts. Individuals may feel isolated or embarrassed about their appearance, and the unpredictable nature of autoimmune flare-ups can add to the emotional burden.

    Root Causes and Symptoms of Psoriasis, Vitiligo and Lichen Planus

    Psoriasis

    Psoriasis is an autoimmune condition characterized by rapid skin cell turnover, leading to plaques of thick, inflamed, scaly skin.

    Symptoms: Common symptoms include

    • Plaques: Thickened, raised, red patches of skin covered with silvery-white scales. Commonly affects elbows, knees, scalp, and lower back.
    • Itching and Burning: Affected areas may feel itchy, painful, or have a burning sensation.
    • Nail Changes: Pitting, discolouration, or separation of the nail from the nail bed (onycholysis).
    • Scalp Psoriasis: Dry, scaly patches on the scalp resembling dandruff but thicker.
    • Psoriatic Arthritis (in some cases): Joint pain, stiffness, and swelling.

    Root Causes:

    Immune System Dysregulation: It is common knowledge that psoriasis is caused by an overactive immune response targeting healthy skin cells. However, what factors lead to this overactivity? Below are some of these factors.

    • Genetic Predisposition: Mutations in genes related to the immune system and skin barrier, such as HLA-Cw6.
    • Infections or overgrowths of pathogenic bacteria, fungus etc can often lead to an overactive immune system (e.g., strep throat can trigger guttate psoriasis).
    • Stress and trauma can lead to chronic activation of the fight or flight response of the nervous system. This activation often leads to various chronic ailments including autoimmunity (Koebner phenomenon).
    • Certain medications (e.g., beta-blockers, lithium) can cause autoimmunity.
    • Toxins of various types, when in excess in the body, can again trigger a chronic hyper stimulation of the immune respnse leading to autoimmunityEnvironmental factors (cold weather, smoking, alcohol).
    • Metabolic Syndrome: Links to obesity, diabetes, and cardiovascular issues also known to trigger autoimmunity.

    Vitiligo

    Vitiligo is a condition in which pigment-producing cells (melanocytes) are destroyed, leading to depigmented patches on the skin.

    Symptoms

    • Depigmented Patches: Flat, white patches on the skin that are sharply demarcated. Often begins on sun-exposed areas (hands, face, arms). 
    • Symmetry: Patches often appear symmetrically on both sides of the body.
    • Hair Depigmentation: Hair in affected areas may turn white or grey (e.g., scalp, eyebrows, eyelashes). 
    • Progression: Gradual enlargement of depigmented areas over time.

    Root Causes: Some factors, in addition to those discussed for psoriasis, are

    • Autoimmune Mechanisms: Immune cells target and destroy melanocytes.
    • Genetic Factors: Mutations in genes involved in immune regulation and melanin production (e.g., NLRP1, PTPN22).
    • Oxidative Stress: Accumulation of reactive oxygen species (ROS) damages melanocytes.
    • Neurogenic Hypothesis: Abnormal nerve activity may release harmful substances affecting melanocytes.
    • Environmental Triggers:
      • Chemical exposure (e.g., phenolic compounds).
      • Physical trauma (Koebner phenomenon).
      • Emotional stress.

    Lichen Planus

    Lichen planus is an inflammatory condition affecting the skin, mucous membranes, hair, and nails, characterized by purple, itchy, flat-topped papules.

    Symptoms:

    • Skin Lesions: Flat-topped, purple, polygonal papules or plaques. Often itchy and appear on wrists, ankles, lower back, and forearms.
    • Oral Lichen Planus: White, lace-like patterns (Wickham’s striae) or red, painful sores in the mouth. Affects gums, tongue, and inner cheeks.
    • Genital Lichen Planus: Painful sores or white patches in the genital area.
    • Scalp (Lichen Planopilaris): Hair loss with scarring and redness on the scalp.
    • Nail Changes: Thinning, ridging, splitting, or loss of nails.
    • Mucous Membranes: Painful, raw patches on the mucous membranes (oral, genital).

    Root Causes: Few factors, In addition to the common causes discussed for psoriasis and vitiligo above, are

    • Immune-Mediated Mechanisms: T-cell-mediated attack on basal keratinocytes.
    • Viral Infections: Association with hepatitis C virus (HCV).
    • Genetic Predisposition: Familial cases suggest a heritable component.
    • Gut-Skin Axis: Altered gut microbiota may contribute to chronic inflammation.

    Common Underlying Factors for All Three:

    • Autoimmune Dysregulation: A shared hallmark is an immune system attacking the body’s own cells.
    • Chronic Inflammation: Persistent low-grade inflammation exacerbates symptoms.
    • Genetic Susceptibility: Variants in immune-regulation genes.
    • Environmental Triggers: External stressors often initiate or worsen symptoms.
    • Gut Health: Gut dysbiosis and leaky gut syndrome can contribute to immune imbalances.

    Addressing these root causes often involves a combination of medical treatments, lifestyle modifications, stress management, and dietary interventions to reduce inflammation and restore immune balance.

    Functional Medicine Approach Understanding and Reversing Autoimmune Skin Conditions

    Managing autoimmune skin conditions requires a multi-faceted approach, ranging from lifestyle changes to stress management to improving gut health. Here’s an in-depth look at how psoriasis, vitiligo, and lichen planus can be reversed: 

    1. Address Gut Health:
      • Test for and treat gut dysbiosis or leaky gut syndrome.
      • Incorporate gut-healing foods like bone broth, fermented foods (e.g., sauerkraut), and prebiotic fibers.
      • Avoid inflammatory foods like gluten, dairy, sugar, and processed foods.
    2. Reduce Inflammation:
      • Adopt an anti-inflammatory diet (rich in omega-3 fatty acids, turmeric, ginger).
      • Supplement with omega-3s, curcumin, and quercetin to lower systemic inflammation.
    3. Support Detox Pathways:
      • Optimize liver function with cruciferous vegetables (broccoli, kale) and adequate hydration.
      • Avoid environmental toxins (e.g., harsh chemicals, smoking, alcohol).
    4. Balance the Immune System:
      • Identify and eliminate food sensitivities (through elimination diets or testing).
      • Supplement with vitamin D, which regulates immune function.
    5. Mind-Body Connection:
      • Practice stress-reducing techniques such as yoga, meditation, or breathwork.
      • Improve sleep quality, as poor sleep exacerbates inflammation.
      • Use adaptogens like ashwagandha or Rhodiola to manage stress.
    6. Address Underlying Triggers:
      • Treat infections (e.g., strep throat, candida) that may trigger flares.

    Vitiligo

    1. Optimize Immune Function:
      • Use antioxidants like vitamin C, E, and selenium to reduce oxidative stress.
      • Supplement with L-phenylalanine and ginkgo biloba to support repigmentation.
      • Incorporate turmeric (curcumin) to modulate autoimmunity.
    2. Support the Gut-Skin Axis:
      • Heal the gut lining with nutrients like glutamine, zinc carnosine, and probiotics.
      • Avoid inflammatory triggers such as gluten, dairy, and processed foods.
    3. Stimulate Melanin Production:
      • Use natural therapies like narrow-band UVB phototherapy under medical supervision.
      • Incorporate copper-rich foods (e.g., nuts, seeds, shellfish) to support melanocyte function.
    4. Balance Hormones:
      • Address thyroid dysfunction or adrenal imbalances, as these can exacerbate vitiligo.
      • Manage stress with adaptogens and mindfulness practices.
    5. Reduce Toxins:
      • Avoid chemical exposures (e.g., phenolic compounds) that may trigger depigmentation.
      • Detoxify the liver with herbs like milk thistle or dandelion root.

    Lichen Planus

    1. Identify Triggers:
      • Test for viral infections (e.g., hepatitis C) and address them if present.
      • Remove potential allergens, including dental amalgam and specific medications.
    2. Calm Autoimmunity:
      • Use anti-inflammatory supplements like omega-3s, vitamin D, and quercetin.
      • Incorporate resveratrol or green tea extract for immune modulation.
    3. Heal the Gut:
      • Eliminate food sensitivities through an elimination diet.
      • Use gut-healing protocols with aloe vera, licorice root (DGL), and glutamine.
    4. Support Mucosal Health:
      • Use natural oral rinses with coconut oil or aloe vera for oral lichen planus.
      • Supplement with zinc and B vitamins to repair mucous membranes.
    5. Manage Stress and Inflammation:
      • Practice mindfulness, meditation, or acupuncture to reduce systemic stress.
      • Add anti-inflammatory foods like dark leafy greens, berries, and fatty fish.
    6. Detoxify the Body:
      • Avoid environmental toxins and reduce heavy metal exposure.
      • Support liver detox with NAC (N-acetyl cysteine) and cruciferous vegetables.

    Common Functional Medicine Strategies for All Three Conditions:

    1. Personalized Nutrition: Diet and nutrition play an important role due to a variety of reasons.
      • Adopt an anti-inflammatory diet personalised for your condition by an experienced functional medicine practitioner.
      • Focus on whole, organic, unprocessed, nutrient-dense foods rich in antioxidants and omega-3s etc.
    2. Testing for Root Causes: We need to test for and address all the main root causes that often lead to autoimmunity. Some examples of tests are below.
      • Comprehensive stool tests to evaluate gut health.
      • Food sensitivity and allergy testing.
      • Tests for viral or bacterial infections, heavy metals, and toxins.
    3. Supplements and Nutrients: Various supplements and nutrients can be used to support the immune system and nudge it towards more balanced activity. Some examples are
      • Vitamins A and D3: To regulate immunity.
      • Probiotics: To restore gut microbiota.
      • Zinc, selenium, and magnesium: To support cellular repair and immune function.
    4. Lifestyle Modifications: Chronic ailments are often referred to as lifestyle diseases. This is because it is our lifestyle choices (including diet, exercise, stress, relationships, and more) that impact how the body functions in the long run. For example,
      • Regular exercise helps to improve circulation and reduce inflammation.
      • Adequate and deep sleep is crucial for the nervous system to shift out of chronic fight and flight mode which is essential for immune system balance and recovery.
    5. Stress Management:
      • Chronic stress is a common trigger for all three conditions; incorporate stress-reducing techniques like journaling, tai chi, or therapy.

    Taking Control of Skin Health with Autoimmune Disorders

    Psoriasis, vitiligo, and lichen planus can have a profound impact on skin health, but with functional medicine, these conditions can be reversed. Customized Treatment plans that combine precise supplements, lifestyle adjustments, and stress management can significantly improve the quality of life for patients.

    If you’re living with an autoimmune skin condition, it’s essential to work closely with your healthcare provider to develop a personalized treatment strategy. Additionally, understanding the triggers for flare-ups and managing them proactively can go a long way in maintaining healthy skin and overall well-being.

    Share this blog to help raise awareness about the impact of autoimmune disorders on skin health!

    References:

    1. American Academy of Dermatology. “Psoriasis: Symptoms and Diagnosis.”
      • https://www.aad.org/public/diseases/psoriasis
    2. National Vitiligo Foundation. “Vitiligo: Causes, Symptoms, and Treatment.”
    3. American Skin Association. “Lichen Planus: Causes and Treatment Options.”
    4. Quality of life in patients with vitiligo. Parsad D, Dogra S, Kanwar AJ. Health Qual Life Outcomes. 2003
    5. Psychological reaction to chronic skin disorders: a study of patients with vitiligo. Porter J, Beuf AH, Nordlund JJ, et al. Gen Hosp Psychiatry. 1979
    6. Bergstrom, KG, Kimball AB. (2011) 100 questions & answers about psoriasis. Sudbury, Mass: Jones and Bartlett. 
    7. Marks, B. “More than skin deep: Triggers, treatments, and you.” An educational session hosted by the National Psoriasis Foundation. Chicago: Presented June 20, 2015.
    8. Murzaku EC, Bronsnick T, et al. “Diet in dermatology Part II. Melanoma, chronic urticaria, and psoriasis.” J Am Acad Dermatol. 2015 Aug;73(2):353.

    Share

  • What is the Impact of Regular Exercise on Hormonal Health

    What is the Impact of Regular Exercise on Hormonal Health

    Introduction

    Hormones are essential chemical messengers that play a vital role in numerous bodily functions, including metabolism, growth, mood regulation, and reproductive health. The balance of these hormones is crucial for overall well-being, and regular exercise has emerged as a key factor in maintaining this balance. Engaging in physical activity influences hormone levels and enhances overall metabolic health and emotional stability.

    Understanding Hormonal Health

    Explanation of Hormonal Balance and Its Significance

    Hormonal balance refers to the optimal levels of hormones in the body, ensuring that they work synergistically to regulate various physiological processes. An imbalance can lead to a range of health issues, including poor immunity, metabolic and other imbalances, fatigue, mood disorders, and weight fluctuations. Maintaining hormonal health is essential for physical and mental well-being, influencing everything from energy levels to immune function.

    Common Signs of Hormonal Imbalances

    Recognizing signs of hormonal imbalances is crucial for early intervention. Common symptoms include:

    • Fatigue: Chronic tiredness can indicate adrenal dysfunction or thyroid issues.
    • Mood Changes: Fluctuations in hormones such as estrogen and progesterone can lead to mood swings or depression.
    • Weight Fluctuations: Hormonal imbalances can affect metabolism, leading to unexplained weight gain or loss.
    • Irregular periods (for women) and low libido: 
    • Hair loss or thinning and facial/body hair for women (PCOS):
    • Digestive issues:
    • Brain fog:
    • Dry or flaky skin: 

    How Exercise Influences Hormones

    Overview of Key Hormones Affected by Exercise

    Regular exercise has a profound impact on several key hormones, including:

    • Insulin: Physical activity enhances insulin sensitivity, helping to regulate blood sugar levels.
    • Cortisol: Exercise can modulate cortisol levels, reducing stress and promoting a balanced response to stressors.
    • Endorphins: Often referred to as “feel-good” hormones, endorphins are released during exercise, contributing to improved mood and reduced pain perception.
    • Leptin and Ghrelin (hunger hormones): Exercise may lower ghrelin (which stimulates appetite) and increase leptin sensitivity (which helps you feel full).
    • Thyroid hormones (T4 and T3): Exercise can increase the production and conversion of thyroid hormones. Over time, regular physical activity can also enhance thyroid hormone sensitivity.

    The Impact of Different Types of Exercise on Hormonal Levels

    Different types of exercise affect hormones in unique ways:

    • Aerobic Exercise: Running, cycling, and swimming enhance cardiovascular health and insulin sensitivity. They also support and balance hormones like cortisol, serotonin and dopamine leading to better focus, memory, mood and lower inflammation, etc. 
    • Strength Training: Lifting weights can boost testosterone and growth hormone levels, which are vital for muscle growth and metabolism. Also balances cortisol levels. 
    • Flexibility Exercises: Practices like yoga promote relaxation and reduce stress hormones, positively impacting overall hormonal balance.

    The Role of Exercise in Reducing Inflammation and Enhancing Metabolic Health

    Regular physical activity helps reduce inflammation, which is linked to various chronic diseases and hormonal imbalances. Exercise improves metabolic health by enhancing glucose metabolism and promoting healthy body composition, thus supporting hormonal health.

    Benefits of Regular Exercise for Hormonal Balance

    Improved Insulin Sensitivity and Blood Sugar Regulation

    Regular exercise enhances insulin sensitivity, allowing cells to utilize glucose more effectively. A study published in Diabetes Care indicated that even short bouts of physical activity can improve insulin sensitivity in individuals with insulin resistance.

    Reduction in Stress Hormones and Improvement in Mood

    Exercise is a powerful stress reliever. Physical activity reduces cortisol levels and promotes the release of endorphins, leading to enhanced mood and reduced anxiety. Research shows that individuals who engage in regular physical activity report lower levels of stress and anxiety.

    Balancing of Sex Hormones (Testosterone, Estrogen)

    Regular strength training and aerobic exercise can boost and balance levels of sex hormones like testosterone and estrogen, which are essential for reproductive health and overall vitality. A meta-analysis found that resistance training significantly increases testosterone levels in men.

    Benefits for Thyroid Function and Metabolism

    Exercise supports thyroid function, enhancing metabolic rate and energy expenditure. Studies suggest that moderate-intensity aerobic exercise can improve thyroid hormone levels, which play a crucial role in metabolism and energy regulation.

    Exercise Recommendations for Hormonal Health

    Types of Exercises to Include

    To promote hormonal health, consider incorporating a variety of exercise types:

    • Cardio: Activities like brisk walking, running, or cycling should be included for cardiovascular health.
    • HIIT (High-Intensity Interval Training) is a workout method that alternates short bursts of intense exercise with brief recovery periods. It boosts cardiovascular fitness, burns calories efficiently, and builds endurance in a shorter time than traditional workouts.
    • Strength Training: To support muscle growth and hormonal balance, aim for resistance exercises at least two to three times a week.
    • Yoga and Flexibility Work: Practices like yoga can help reduce stress and promote relaxation.

    Guidelines for Frequency, Duration, and Intensity

    Aim for at least 150 minutes of moderate-intensity aerobic activity each week and two days of strength training. For optimal results, include:

    • 30 minutes of moderate exercise most days (e.g., brisk walking).
    • 2-3 days of strength training focusing on major muscle groups.
    • Flexibility and relaxation exercises such as yoga or stretching.

    Importance of Incorporating Rest and Recovery

    Rest and recovery are vital for hormonal health. Overtraining can lead to elevated cortisol levels and hormonal imbalances. Ensure adequate sleep and incorporate rest days into your routine to allow your body to recover.

    People who should only exercise under supervision

    Certain individuals should avoid exercise or engage in it only under medical supervision due to potential health risks. People with cardiovascular disease (CVD), especially those with uncontrolled hypertension, arrhythmias, or recent heart surgeries, should have a doctor’s clearance and may benefit from medically supervised workouts to prevent strain on the heart. Pregnant women, particularly in high-risk pregnancies, are advised to consult with healthcare providers to ensure safe modifications and intensity adjustments, as exercise can sometimes pose risks to both mother and baby. Individuals with adrenal fatigue or hormonal imbalances should also approach exercise carefully, as intense physical activity can worsen symptoms, disrupt recovery, and further deplete energy. Those with autoimmune conditions, severe osteoporosis, or uncontrolled diabetes should work closely with medical professionals to tailor exercise routines to their needs, promoting safety and gradual progress.

    Potential Pitfalls of Over-Exercising

    Understanding the Concept of Overtraining and Its Effects on Hormones

    Overtraining occurs when exercise exceeds the body’s ability to recover. This can lead to a state of chronic fatigue, increased cortisol levels, and hormonal imbalances. Signs of overtraining include persistent fatigue, irritability, and decreased performance.

    Signs of Over-Exercising

    Recognizing the signs of over-exercising is crucial for maintaining hormonal balance:

    • Fatigue: Persistent tiredness despite adequate rest.
    • Decreased Performance: A noticeable decline in workout performance or endurance.
    • Mood Swings: Increased irritability or anxiety levels.

    Strategies to Maintain a Balanced Exercise Routine

    To avoid the pitfalls of over-exercising, consider the following strategies:

    • Listen to Your Body: Pay attention to signs of fatigue and adjust your routine accordingly.
    • Incorporate Rest Days: Schedule regular rest days to allow your body to recover.
    • Vary Intensity and Duration: Mix high-intensity workouts with lower-intensity activities to prevent burnout and overexertion of muscle groups.

    Conclusion

    Regular exercise is a powerful tool for maintaining hormonal health. By enhancing insulin sensitivity, reducing stress, and supporting the production of essential hormones, physical activity can significantly improve overall well-being. It is vital to find a balanced exercise routine that promotes hormonal balance without leading to overtraining.

    HR CTA tiny

    References

    1. Colberg, S. R., et al. (2016). “Exercise and diabetes.” Diabetes Care.
    2. McAuley, E., et al. (2011). “Physical activity and mental health.” Clinical Psychology Review.
    3. Zhao, Y., et al. (2015). “The effect of resistance training on testosterone levels in men.” Sports Medicine.
    4. Schaub, A., et al. (2015). “Impact of exercise on thyroid function.” Thyroid.

    Share

  • Understanding the Connection Between Your Diet and Hormonal Imbalance

    Understanding the Connection Between Your Diet and Hormonal Imbalance

    Introduction

    Hormones are the body’s chemical messengers, crucial in regulating numerous physiological processes, including metabolism, immune function, mood, and reproductive health. A delicate balance of hormones is essential for overall health, and when this balance is disrupted, various symptoms can manifest, ranging from fatigue to weight gain. The role of diet in maintaining this hormonal equilibrium cannot be overstated; what we eat significantly influences hormone production, regulation, and metabolism.

    Importance of Diet in Maintaining Hormonal Balance

    Nutrition is a powerful tool in promoting hormonal health. A balanced diet rich in whole foods can support hormonal functions and mitigate the effects of imbalances. Conversely, a diet high in processed foods, sugar, and unhealthy fats can exacerbate hormonal disturbances. Understanding the connection between diet and hormonal health is crucial for optimizing their well-being.

    Understanding Hormonal Imbalance

    Definition of Hormonal Imbalance

    Hormonal imbalance occurs when there is too much or too little hormone in the bloodstream. This can affect various bodily functions, leading to health issues that may be chronic or temporary. Common hormonal imbalances include those related to insulin, cortisol, estrogen, thyroid, and testosterone.

    Common Symptoms

    Hormonal imbalances can manifest in various symptoms, including:

    • Fatigue: Often linked to adrenal or thyroid hormone disruptions.
    • Mood Swings: Imbalances in estrogen and progesterone can affect mood stability.
    • Weight Gain: Insulin resistance, often related to diet, can lead to weight gain, particularly around the abdomen.
    • Menstrual Irregularities: Fluctuations in hormone levels can disrupt menstrual cycles.
    • Sleep Disturbances: Hormones play a crucial role in sleep regulation.

    Factors Contributing to Hormonal Imbalance

    Several factors can contribute to hormonal imbalances:

    • Stress: Chronic stress leads to elevated cortisol levels, which can disrupt other hormones.
    • Lifestyle: Poor sleep, lack of exercise, and sedentary behavior can negatively affect hormonal balance.
    • Diet: The types of foods consumed have a direct impact on hormone levels and overall health.
    • Nutritional deficiencies – vitamin D, omega-3 fatty acids, magnesium, iodine, etc. 
    • Aging 
    • Toxins – pesticides, heavy metals
    • Endocrine-disrupting chemicals (EDCs)

    The Role of Diet in Hormonal Health

    Explanation of How Diet Affects Hormone Production and Regulation

    Diet plays a pivotal role in hormone production and regulation. Nutrient-dense foods provide the building blocks necessary for hormone synthesis. For instance, fats are essential for producing steroid hormones, while proteins are crucial for the synthesis of peptide hormones. Inadequate nutrition can lead to deficiencies that may trigger hormonal imbalances.

    Key Nutrients That Influence Hormones

    1. Omega-3 Fatty Acids: These healthy fats, found in fatty fish and flaxseeds, have been shown to reduce inflammation and support hormonal health. A study published in Nutrition Reviews found that omega-3s can help balance hormones like insulin and cortisol.
    2. Vitamins and Minerals: Essential nutrients such as vitamin D, B vitamins, magnesium, and zinc play critical roles in hormone regulation. For example, a deficiency in vitamin D has been linked to lower testosterone levels in men.

    Impact of Processed Foods and Sugar on Hormonal Balance

    Processed foods and high sugar intake can wreak havoc on hormonal balance. These foods often contain additives, unhealthy fats, and excessive sugars, leading to insulin resistance, increased inflammation, and disrupted hormone signaling. Research indicates that high sugar consumption is associated with obesity and type 2 diabetes, both of which are linked to an imbalance of insulin and other hormones.

    Foods to Avoid for Hormonal Balance

    Processed Foods and Their Effects on Hormones

    Processed foods often contain preservatives, unhealthy fats, and artificial additives that can disrupt hormonal balance. These foods can lead to inflammation, insulin resistance, and hormonal dysregulation.

    Sugar and Its Role in Insulin Resistance

    Excessive sugar intake is a major contributor to insulin resistance, which can lead to conditions like polycystic ovary syndrome (PCOS) and type 2 diabetes. According to the American Heart Association, the average American consumes about 77 grams of sugar per day, significantly exceeding the recommended limit of 25 grams for women and 37.5 grams for men (Mozaffarian et al., 2011).

    Impact of Unhealthy Fats and Additives

    Trans fats and excessive omega-6 fatty acids, often found in fried foods and baked goods, can promote inflammation and disrupt hormonal signalling. Avoiding these fats is essential for maintaining hormonal health.

    Effects of Pesticides and Toxins in Food

    The presence of pesticides and other toxins in the food supply is a significant concern for hormonal health. Many of these chemicals, including pesticides, herbicides, and heavy metals, are classified as endocrine-disrupting chemicals (EDCs). EDCs interfere with hormone production, metabolism, and signaling, leading to disruptions in the endocrine system. Studies have shown that long-term exposure to these toxins, even in small amounts, can lead to hormonal imbalances, contributing to conditions such as infertility, thyroid disorders, and metabolic issues like obesity and diabetes. Choosing organic and pesticide-free produce, when possible, is essential for minimizing exposure to these harmful substances and supporting overall hormonal balance.

    Impact of Hormones in Animal Products

    Hormones used in animal agriculture can also affect human hormonal health. Many commercially raised animals are injected with growth hormones or fed hormone-laden feed to increase their size and milk production. When humans consume these animal products, it can disrupt their natural hormonal balance. Research suggests that regular intake of hormone-treated meat and dairy products can increase estrogen levels in the body, potentially contributing to hormone-related conditions like estrogen dominance, which is linked to conditions such as polycystic ovary syndrome (PCOS) and breast cancer. To support hormonal balance, it’s recommended to choose hormone-free or organic animal products.

    Foods That Support Hormonal Balance

    Whole Foods to Include

    Incorporating whole foods into your diet can promote hormonal health. Consider the following:

    • Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants, they help combat oxidative stress and inflammation.
    • Healthy Fats: Sources like avocados, nuts, seeds, and olive oil support hormone production.
    • Lean Proteins: Foods such as chicken, fish, legumes, and eggs provide amino acids vital for hormone synthesis.

    Herbs and Supplements That Promote Hormonal Health

    Certain herbs and supplements can also support hormonal balance:

    • Maca Root: Traditionally used to enhance energy and sexual health, maca root may help balance estrogen levels
    • Ashwagandha: Known for its adaptogenic properties, ashwagandha can help reduce cortisol levels and combat stress

    Importance of Balanced Meals and Blood Sugar Management

    Maintaining balanced meals that include protein, healthy fats, and complex carbohydrates can help stabilize blood sugar levels, which is crucial for hormonal health. Fluctuating blood sugar can lead to increased insulin levels, contributing to hormonal imbalances. Additionally, balanced meals support optimal thyroid function, as the thyroid hormone plays a vital role in regulating metabolism. Consistent blood sugar levels help prevent excessive stress on the thyroid, which can become overworked when blood sugar spikes and crashes occur. Proper nutrient intake, particularly iodine, selenium, and zinc, also supports healthy thyroid hormone production and overall metabolic balance.

    Lifestyle Factors That Affect Hormones

    Stress Management Techniques

    Stress management is vital for hormonal balance. Techniques such as:

    • Exercise: Regular physical activity can help reduce cortisol levels and improve insulin sensitivity.
    • Meditation: Mindfulness and meditation practices have been shown to reduce stress and promote hormonal balance.
    • Quality Sleep: Ensuring adequate sleep is critical, as hormonal regulation occurs predominantly during sleep.

    Importance of Hydration

    Proper hydration supports metabolic functions and hormone regulation. Dehydration can lead to elevated cortisol levels and affect overall health. Aim to drink plenty of water throughout the day.

    The Role of Physical Activity

    Regular physical activity can improve hormonal balance by enhancing insulin sensitivity, reducing stress levels, and promoting a healthy body weight. According to the CDC, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week (CDC, 2020).

    Conclusion

    Understanding the connection between diet and hormonal health is crucial for achieving overall well-being. By focusing on a nutrient-rich diet, avoiding processed foods and excessive sugars, and adopting healthy lifestyle habits, individuals can take proactive steps to maintain hormonal balance.

    HR CTA tiny

    References

    1. Buchowski, M. S., et al. (2015). “Dietary omega-3 fatty acids and their role in hormonal health.” Nutrition Reviews.
    2. Pilz, S., et al. (2011). “Vitamin D and testosterone in men.” Clinical Endocrinology.
    3. Vartanian, L. R., et al. (2007). “Sugar-sweetened beverage consumption and weight gain.” American Journal of Clinical Nutrition.
    4. Stojanovska, L., et al. (2016). “The effect of maca root on hormonal balance.” Journal of Ethnopharmacology.
    5. Chandrasekhar, K., et al. (2012). “A standardized extract of ashwagandha reduces stress and anxiety in adults.” Journal of Clinical Psychology.
    6. Mozaffarian, D., et al. (2011). “Changes in diet and lifestyle and long-term weight gain in women and men.” New England Journal of Medicine.
    7. CDC. (2020). “Physical Activity Basics.” Centers for Disease Control and Prevention.

    Share

  • Factors That Can Affect Thyroid Test Results: What You Need to Know

    Factors That Can Affect Thyroid Test Results: What You Need to Know

    Getting accurate thyroid test results is crucial for diagnosing and managing thyroid conditions effectively. However, several factors can influence the accuracy of these tests. Understanding these factors can help you interpret your results more accurately and make informed decisions about your health. Let’s explore the key factors that can affect thyroid test results.

    1. Medications

    • How They Affect Tests: Certain medications can interfere with thyroid hormone levels or alter the results of thyroid tests. For example, medications like corticosteroids, lithium, and some antidepressants can impact thyroid function.
    • Technical Insight: Medications can either increase or decrease thyroid hormone levels, which can lead to misleading test results. For instance, corticosteroids can reduce TSH (Thyroid-Stimulating Hormone) levels, while lithium can cause an increase in TSH levels.
    • What to Do: Always inform your healthcare provider about all the medications and supplements you’re taking before having thyroid tests. They may adjust your medication or recommend timing adjustments for your tests.

    2. Dietary Factors

    • How They Affect Tests: Your diet can significantly impact thyroid function and test results. Foods high in goitrogens, such as soy and cruciferous vegetables, can interfere with iodine uptake and thyroid hormone production.
    • Technical Insight: Goitrogens can inhibit the enzyme thyroid peroxidase, which is essential for thyroid hormone synthesis. This can affect the accuracy of thyroid function tests by altering hormone levels.
    • What to Do: Maintain a balanced diet and discuss any dietary concerns with your healthcare provider. In some cases, they may recommend temporary dietary adjustments before testing.

    3. Stress and Lifestyle

    • How They Affect Tests: Physical or emotional stress can impact thyroid function and hormone levels. Chronic stress can increase cortisol levels, which may interfere with thyroid hormone production and metabolism.
    • Technical Insight: High cortisol levels can suppress TSH secretion and affect the conversion of T4 to T3, potentially skewing test results. Additionally, lifestyle factors like poor sleep or excessive exercise can also impact thyroid health.
    • What to Do: Aim to manage stress through relaxation techniques, adequate sleep, and a balanced lifestyle. If stress is a significant factor, discuss it with your healthcare provider to understand its impact on your thyroid function.

    4. Pregnancy and Hormonal Changes

    • How They Affect Tests: Hormonal changes during pregnancy or menopause can influence thyroid hormone levels and test results. For instance, pregnancy increases levels of human chorionic gonadotropin (hCG), which can affect TSH levels.
    • Technical Insight: During pregnancy, elevated hCG can stimulate the thyroid gland, potentially leading to lower TSH levels. Hormonal fluctuations during menopause can also impact thyroid function and test accuracy.
    • What to Do: If you are pregnant or experiencing significant hormonal changes, inform your healthcare provider before testing. They may interpret results differently based on these factors.

    5. Lab Variability and Test Methods

    • How They Affect Tests: Different laboratories may use varying methods and reference ranges for thyroid tests, which can lead to discrepancies in results.
    • Technical Insight: Variations in testing methods, equipment calibration, and reference ranges can affect the interpretation of thyroid test results. For example, different assays might have slightly different thresholds for normal TSH levels.
    • What to Do: Ensure consistency by using the same laboratory for follow-up tests. Discuss any concerns about lab variability with your healthcare provider to understand the context of your results.

    6. Timing of Testing

    • How They Affect Tests: The timing of your thyroid tests can influence results. Thyroid hormone levels can vary throughout the day, so the timing of your test can affect its accuracy.
    • Technical Insight: TSH levels typically follow a circadian rhythm, peaking in the early morning and declining throughout the day. Testing at different times can lead to variations in results.
    • What to Do: Try to have your thyroid tests done at the same time of day to ensure consistency. Follow any specific instructions from your healthcare provider regarding the timing of your test.

    Wrapping It Up

    Understanding the factors that can affect thyroid test results helps ensure accurate diagnosis and effective management of thyroid conditions. By considering medications, dietary factors, stress, hormonal changes, lab variability, and timing, you can interpret your thyroid test results more accurately and take appropriate action.

    Pro Tip: Always communicate openly with your healthcare provider about any factors that might influence your thyroid tests. They can help you navigate these variables and provide guidance on interpreting your results.

    Taking a proactive approach to understanding how various factors impact thyroid health ensures you get the most accurate and helpful information from your tests. Here’s to a healthier thyroid and informed health decisions!

    #GetTestedFrequently

    References: 

    1. Wentz, I. (2024). The Do’s and Don’ts of Thyroid Lab Testing. Retrieved from Thyroid Pharmacist: https://thyroidpharmacist.com​ (Dr. Izabella Wentz, PharmD) ​(Dr. Izabella Wentz, PharmD).
    2. American Thyroid Association. (n.d.). Biotin Interference with Thyroid Testing. Retrieved from https://www.thyroid.org/biotin/ 
    3. American Thyroid Association. (2024). Thyroid Function Tests. This source provides in-depth information on how medications, pregnancy, and hormone changes can affect thyroid test results, particularly with TSH, T4, and T3 levels. It emphasizes the importance of timing, as hormone levels fluctuate throughout the day, and also discusses how lab variability may impact results. Available at thyroid.org​  (American Thyroid Association).
    4. ThyroidChange. Why Is Optimal Cortisol Needed for Thyroid Balance? (2024). This article explains how stress and cortisol levels can impact thyroid hormone production and test accuracy. It emphasizes the role of stress management in maintaining thyroid health. Available at thyroidchange.org ​(Thyroid Change).

    Share

  • Thyroid Supplements: The Essential Role of Selenium, Iodine and Zinc in Thyroid Health

    Thyroid Supplements: The Essential Role of Selenium, Iodine and Zinc in Thyroid Health

    When it comes to maintaining optimal thyroid health, the right nutrients play a crucial role. Two essential minerals, selenium and zinc, are particularly important for thyroid function. Let’s explore why these minerals are vital and how to choose the best supplements to support your thyroid health.

    Why Selenium, Iodine and Zinc Matter for Thyroid Health

    1. Selenium: A Thyroid Superhero

    • Why is Selenium important for Thyroid: Selenium is a trace mineral that plays a critical role in thyroid hormone production and metabolism. It helps convert the inactive thyroid hormone T4 into its active form, T3. Sufficient selenium also protects the thyroid tissue from oxidative damage, synthesis of thyroid hormones being a highly oxidising process.
    • Functional Medicine Insight: Selenium is a component of several selenoproteins that are essential for the conversion of T4 into T3 and protection from oxidative damage. Adequate selenium levels help maintain thyroid health and prevent conditions like hypothyroidism and thyroiditis.

    2. Iodine: The Essential Element

    • Why is Iodine Important for Thyroid: Iodine is a crucial element for thyroid health because it is an integral component of thyroid hormones. These hormones, primarily T3 and T4, regulate many important functions in the body, including metabolism, energy production, and overall growth and development. Without adequate iodine, the thyroid gland cannot produce these hormones effectively, leading to conditions such as goiter and hypothyroidism.
    • Functional Medicine Insight: Iodine is essential for synthesizing thyroid hormones. The thyroid gland absorbs iodine from the bloodstream and incorporates it into thyroid hormones, which are vital for regulating various bodily processes. Adequate iodine levels support optimal hormone production and prevent imbalances that can affect overall health. Ensuring sufficient iodine intake helps maintain proper thyroid function and supports metabolic health, making it a key nutrient for overall well-being. 

    3. Zinc: A Key Regulator

    • Why Is Zinc  important for Thyroid: Zinc is another crucial mineral for thyroid function. It supports the synthesis of thyroid hormones and helps regulate their release into the bloodstream. Zinc also contributes to a healthy immune system, which is essential for preventing autoimmune thyroid conditions like Hashimoto’s thyroiditis.
    • Functional Medicine Insight: Zinc influences thyroid hormone production by modulating the activity of enzymes involved in hormone synthesis. It also affects the thyroid gland’s ability to absorb iodine, further supporting thyroid function. Most importantly, zinc is important for conversion of T4 to T3 in the peripheral cells for its activity.  

    Best Selenium, Iodine  and Zinc Supplements for Thyroid Health

    When choosing thyroid supplements, it’s essential to select high-quality products that provide optimal and bioavailable doses of selenium, iodine and zinc. Here are some top recommendations:

    Selenium Supplements:

    • Selenium Yeast: Selenium yeast is a highly bioavailable form of selenium that your body can easily absorb. It’s a natural source of selenium and provides the mineral in a form that is beneficial for thyroid health.
    • L-Selenomethionine: This is another well-absorbed form of selenium. L-selenomethionine is a stable and effective option for supporting thyroid function and overall antioxidant protection.

    Iodine Supplements:

    • Iodine Tablets or Drops: These are commonly used forms of iodine supplementation. They usually contain potassium iodide or iodate, which are both effective for supporting thyroid hormone production. Look for products that provide iodine in a bioavailable form.
    • Kelp Supplements: Kelp is a type of seaweed that is naturally rich in iodine. It can be an excellent option for those looking for a natural source of iodine. Kelp supplements often come in capsule or powder form and can also provide additional trace minerals beneficial for thyroid health.

    Zinc Supplements:

    • Zinc Picolinate: Zinc picolinate is a highly absorbable form of zinc that efficiently supports thyroid function and immune health. It’s often recommended for its superior bioavailability.
    • Zinc Citrate: Zinc citrate is another easily absorbed form of zinc. It supports thyroid hormone production and helps maintain overall thyroid health.

    How to Choose the Right Supplement

    • Check the Form: Opt for supplements that use well-absorbed forms of selenium, iodine and zinc, such as selenium yeast, L-selenomethionine, zinc picolinate, or zinc citrate.
    • Look for Quality: Choose reputable brands that provide transparency about ingredient sources and manufacturing processes. Third-party testing can also ensure product quality and safety.
    • Consider Dosage: Follow recommended dosages and consult with a healthcare provider to determine the appropriate amount of selenium and zinc for your individual needs. Over-supplementation can lead to adverse effects, so balance is key.

    Wrapping It Up

    Selenium and zinc are vital for maintaining healthy thyroid function and overall well-being. By choosing high-quality supplements and incorporating them into your health regimen, you can support your thyroid gland’s ability to produce and regulate hormones effectively.

    Pro Tip: Before starting any new supplement, it’s always a good idea to consult with a healthcare professional, especially if you have existing health conditions or are taking other medications.

    Support your thyroid health with the right nutrients and enjoy the benefits of a balanced and well-functioning thyroid. Here’s to a healthier you!

    References:
    1. Triggiani V, Tafaro E, Giagulli VA, Sabbà C, Resta F, Licchelli B, Guastamacchia E. Role of iodine, selenium and other micronutrients in thyroid function and disorders. Endocr Metab Immune Disord Drug Targets. 2009 Sep;9(3):277-94. doi: 10.2174/187153009789044392. Epub 2009 Sep 1. PMID: 19594417. – https://pubmed.ncbi.nlm.nih.gov/19594417/
    2. Severo JS, Morais JBS, de Freitas TEC, Andrade ALP, Feitosa MM, Fontenelle LC, de Oliveira ARS, Cruz KJC, do Nascimento Marreiro D. The Role of Zinc in Thyroid Hormones Metabolism. Int J Vitam Nutr Res. 2019 Jul;89(1-2):80-88. doi: 10.1024/0300-9831/a000262. Epub 2019 Apr 15. PMID: 30982439. – https://pubmed.ncbi.nlm.nih.gov/30982439/
    3. Zimmermann MB, Boelaert K. Iodine deficiency and thyroid disorders. Lancet Diabetes Endocrinol. 2015 Apr;3(4):286-95. doi: 10.1016/S2213-8587(14)70225-6. Epub 2015 Jan 13. PMID: 25591468. – https://pubmed.ncbi.nlm.nih.gov/25591468/

    Share

  • 6 Health Benefits of Garlic: How It Supports and Protects the Thyroid Gland and Gut Health

    6 Health Benefits of Garlic: How It Supports and Protects the Thyroid Gland and Gut Health

    Garlic isn’t just a flavorful addition to your meals—it’s also a powerhouse of health benefits. Beyond its culinary uses, garlic offers significant support for thyroid health and gut function. Let’s explore six amazing health benefits of garlic and how it can positively impact your thyroid and digestive health.

    6 Benefits Garlic 1

    1. Boosts Immune Function

    • Why It Helps: Garlic is renowned for its immune-boosting properties. It contains allicin, a compound with strong antibacterial and antiviral effects.
    • Technical Insight: Allicin enhances the immune system by promoting the activity of white blood cells and improving the body’s ability to fight off infections. A robust immune system helps protect the thyroid gland from autoimmune diseases and supports overall health.
    • How to Enjoy: Add raw garlic to dressings, sauces, or enjoy it as a flavoring in your dishes. Cooking garlic can reduce its allicin content, so for maximum immune benefits, consider incorporating it raw when possible.

    2. Supports Thyroid Function

    • Why It Helps: Garlic can play a supportive role in thyroid health by providing essential nutrients and reducing inflammation.
    • Technical Insight: Garlic contains trace amounts of selenium and zinc, both of which are crucial for thyroid hormone production and function. Selenium helps in the conversion of T4 to T3, the active thyroid hormone, while zinc supports overall thyroid health. Additionally, garlic’s anti-inflammatory properties help protect the thyroid gland from oxidative stress and inflammation.
    • How to Enjoy: Incorporate garlic into your meals regularly, whether in soups, stews, or roasted dishes. It’s an easy way to support your thyroid with a flavorful ingredient.

    3. Improves Gut Health

    • Why It Helps: Garlic has prebiotic properties that promote a healthy gut microbiome.
    • Technical Insight: The prebiotic fibers in garlic help nourish beneficial gut bacteria, such as Bifidobacteria and Lactobacilli. A balanced gut microbiome is essential for optimal digestion, nutrient absorption, and overall gut health. A healthy gut also supports the synthesis of thyroid hormones and the body’s immune response.
    • How to Enjoy: Add garlic to your daily meals, such as in stir-fries, marinades, or as a seasoning. It helps support a healthy gut environment while enhancing the flavor of your food.

    4. Reduces Inflammation

    • Why It Helps: Chronic inflammation can negatively impact thyroid function and overall health. Garlic’s anti-inflammatory properties help mitigate this.
    • Technical Insight: Allicin and other sulfur-containing compounds in garlic have been shown to reduce inflammation markers in the body. This helps lower the risk of thyroiditis and other inflammatory conditions that could affect thyroid health.
    • How to Enjoy: Use garlic in your cooking to reduce inflammation. Roasting, sautéing, or adding it to various dishes can help you reap its anti-inflammatory benefits.

    5. Detoxifies the Body

    • Why It Helps: Garlic assists in detoxification by promoting the elimination of toxins from the body.
    • Technical Insight: Garlic supports liver function, which is vital for detoxifying harmful substances. Compounds like allicin enhance the liver’s ability to process and expel toxins. A well-functioning liver is crucial for maintaining overall health, including thyroid health.
    • How to Enjoy: Incorporate garlic into your diet regularly to support your body’s natural detoxification processes. Add it to your favorite recipes to boost both flavor and detox benefits.

    6. Supports Cardiovascular Health

    • Why It Helps: Garlic has been shown to benefit heart health, which is closely linked to thyroid function.
    • Technical Insight: Garlic helps lower blood pressure and reduce cholesterol levels, contributing to overall cardiovascular health. Maintaining healthy blood vessels and a good circulatory system supports the efficient transport of thyroid hormones throughout the body.
    • How to Enjoy: Include garlic in your diet to support heart health. It pairs well with various dishes and can be used in dressings, marinades, or as a seasoning.

    Wrapping It Up

    Garlic is more than just a kitchen staple—it’s a powerful ally for your thyroid and gut health. By incorporating this versatile herb into your meals, you can enjoy its numerous health benefits, from boosting your immune system to supporting your gut microbiome.

    Pro Tip: For the greatest health benefits, try to consume garlic raw or lightly cooked. This preserves the allicin content, maximizing its positive effects.

    Embrace the power of garlic and enhance your health with its delicious and nutritious benefits. Your thyroid, gut, and overall well-being will thank you!

    References
    1. Ried, K., et al. (2013). “Garlic reduces blood pressure in hypertensive patients.” Journal of Hypertension. This study examines the effect of garlic on blood pressure and cardiovascular health.
      – https://pubmed.ncbi.nlm.nih.gov/26764327/

    Share

  • Tinnitus – What’s All The Noise About?

    Tinnitus – What’s All The Noise About?

    Tinnitus, often characterized as the perception of sound without any external acoustic stimuli, is a prevalent condition that can significantly impact an individual’s quality of life. While brief episodes of tinnitus are common, its chronic manifestation can lead to poor sleep, psychological distress, and diminished overall well-being.

    The complex pathophysiology of tinnitus remains inadequately elucidated within conventional medical frameworks. However, by adopting a functional medicine perspective, we can begin to uncover potential underlying factors contributing to this condition, often involving oxidative damage. This article explores various common contributors to tinnitus and highlights evidence-based strategies for its management.

    Understanding the Underlying Factors of Tinnitus

    1. Inflammation and Oxidative Damage: Invariably, inflammation and oxidative damage are implicated in the deterioration of the delicate inner ear structures. These two conditions are recurring elements in the context of chronic ailments and necessitate a deeper investigation to identify and address their root causes.

    2. Noise-Induced Hearing Loss: Exposure to excessively loud sounds, such as attending concerts or prolonged use of headphones at high volumes, can result in inner ear damage leading to tinnitus.

    3. Structural Issues: Anatomical problems within the ear or surrounding regions, including temporomandibular joint (TMJ) disorders and cervical spine issues, may exert pressure on the inner ear, potentially causing tinnitus.

    4. Chronic Ear or Sinus Infections: Often overlooked, ear or sinus infections and associated congestion can be a common, easily treatable cause of tinnitus.

    5. Infections: Viral infections, notably the impact of viral overload, can provoke inner ear inflammation and subsequent damage, contributing to tinnitus. Recent research has also indicated a connection between COVID-19 infections and exacerbation of pre-existing tinnitus in a substantial proportion of cases.

    6. Mold Toxicity: Mold toxins, recognized for their potent inflammatory properties, can damage nerves in the inner ear and give rise to tinnitus, an often underestimated etiological factor in various chronic health conditions.

    7. Osteosclerosis: Elderly individuals and those with certain chronic ailments may experience stiffening of the bones in the middle ear, which can be linked to tinnitus.

    8. Age-Related Hearing Loss: Neuronal degeneration, vascular changes, medication usage, and chronic stress can all contribute to hearing impairment and, consequently, tinnitus in the aging population.

    9. Meniere’s Disease: This condition can lead to fluid accumulation within the inner ear, causing pressure and structural damage, often accompanied by tinnitus, along with symptoms like vertigo, nausea, vomiting, dizziness, and hearing loss.

    10. Prescription Medications: Prolonged use of specific drugs, including Aminoglycoside Antibiotics, loop diuretics, NSAIDs, and chemotherapy medications, can result in tinnitus as an adverse effect.

    11. Psychological Factors: Anxiety and depression can influence the development of tinnitus through various pathways, highlighting the intricate interplay between mental health and auditory perception.

    12. Blood Vessel Disorders: Conditions such as high blood pressure and atherosclerosis, which impede proper blood supply to the inner ear, can also contribute to the onset of tinnitus.

    staging.hormonereset.in post understanding tinnitus and its management from a functional medicine perspective 1
    Oxidative Damage and Hearing Loss

    Emerging evidence suggests that oxidative damage to delicate auditory tissues may underlie the hearing loss associated with tinnitus. This damage can lead to specific alterations in the brain’s processing of sound, prompting some researchers to speculate that tinnitus may be the brain’s way of compensating for missing sound frequencies.

    Given the prevalent presence of oxidative stress in tinnitus cases, interventions aimed at enhancing antioxidant function through dietary modifications and targeted supplements have yielded favorable outcomes.

    Dietary Strategies for Managing Tinnitus

    To mitigate oxidative stress, transitioning to a low-glycemic, anti-inflammatory diet is advisable. Increasing the consumption of colorful vegetables, herbs, spices, berries, and wild fish, or supplementing with algae or fish oil to ensure sufficient omega-3 essential fat intake, can be beneficial.

    Supplements for Tinnitus Management

    Several supplements have demonstrated potential in tinnitus management:

    1. Zinc: Supplementation with zinc may be beneficial, particularly for individuals with low zinc levels and those experiencing noise-induced hearing loss-associated tinnitus.

    2. Coenzyme Q10 (CoQ10): CoQ10, an essential antioxidant involved in mitochondrial energy generation, has shown promise in reducing tinnitus symptoms when supplemented.

    3. Taurine: Taurine plays a role in hearing, and animal studies have indicated its potential to reverse tinnitus when administered as a supplement.

    4. Vitamin B12: Individuals with tinnitus often exhibit low vitamin B12 levels, and supplementation has demonstrated benefits. B12 deficiency can contribute to neuropathic degeneration in the inner ear, potentially exacerbating tinnitus.

    5. Ginkgo Biloba: Studies have reported positive outcomes with ginkgo biloba supplementation for tinnitus management. This herb possesses antioxidant and neuroprotective properties and enhances circulation.

    6. Melatonin: Research suggests that melatonin, with its anti-inflammatory, antioxidant, and neuroprotective properties, may protect nerve cells and mitigate auditory system damage.

    7. Other Supplements: Supporting optimal glutathione synthesis, B2/B9/B12 vitamins for methylation, B6 for transsulfuration, and supplements such as glycine and NAC can also help reduce oxidative stress.

    Complementary Therapies

    Complementary therapies like yoga and acupuncture may provide additional relief for tinnitus. Addressing underlying anatomical issues, such as TMJ dysfunction or dental grinding, should also be considered in a comprehensive approach to managing tinnitus.

    In conclusion, tinnitus is a multifaceted condition with various contributing factors. Taking a functional medicine perspective, addressing oxidative damage, adopting a suitable diet, and considering targeted supplements can offer valuable strategies for managing tinnitus and improving overall well-being. Additionally, complementary therapies and addressing anatomical issues can complement these approaches for more comprehensive care.

    Reference:

    Share

  • The Vital Role of Taurine in Promoting Elderly Health and Well-Being

    The Vital Role of Taurine in Promoting Elderly Health and Well-Being

    Introduction: As we age, maintaining good health becomes increasingly important. One often overlooked compound that plays a significant role in supporting the well-being of elderly individuals is taurine.

    Taurine, an amino acid-like compound, is involved in various physiological processes and has been linked to several health benefits. In this blog post, we will explore the importance of taurine for the health of elderly people and how it can contribute to their overall well-being.

    1. Cardiovascular Health: Cardiovascular diseases are a major concern among the elderly population. Taurine has shown promising effects in supporting heart health. It helps regulate heart rhythm, enhances the contractility of the heart muscle, and acts as a vasodilator, promoting healthy blood pressure levels. By incorporating taurine into their diet or through supplementation, seniors can potentially reduce the risk of heart-related complications and maintain a healthy cardiovascular system.

    6f67b0bffba80ca53830644bb2baa80f 1

    2. Cognitive Function: Preserving cognitive function is crucial for maintaining independence and quality of life in older adults. Taurine plays a role in neurotransmitter regulation, supporting optimal brain function. It helps modulate the balance between excitatory and inhibitory neurotransmitters, thus promoting cognitive health. Research suggests that taurine supplementation may help improve memory, focus, and overall cognitive performance in the elderly.

    3. Eye Health: Age-related vision problems, such as macular degeneration and cataracts, are common concerns for the elderly. Taurine, being highly concentrated in the retina, contributes to maintaining good eye health. Its antioxidant properties help protect retinal cells from oxidative stress and damage, reducing the risk of age-related eye conditions. By ensuring adequate taurine intake, seniors can support their visual health and potentially preserve their vision.

    4. Liver Function and Health: Taurine is involved in the synthesis of bile salts in the liver. We know that bile salts are necessary for the digestion and absorption of dietary fats. Taurine conjugates with bile acids to form bile salts, which are then released into the intestines to aid in the breakdown and absorption of fats and fat-soluble vitamins. Bile performs many other lesser known yet highly important roles in the body like regulating pH of small intestine, regulating overgrowth of microorganisms through its antimicrobial action, lipid regulation, etc.

    5. Muscle Function and Mobility: Maintaining muscle mass and strength is crucial for elderly individuals to maintain their independence and mobility. Taurine has been found to have positive effects on muscle function. It helps improve muscle contractility, reduce muscle damage caused by exercise or age-related factors, and supports overall muscle health. By incorporating taurine into their diet or through supplementation, seniors may experience improved muscle strength and endurance, thus promoting their ability to perform daily activities with ease.

    6. Antioxidant Defense: Ageing is associated with increased oxidative stress, which can contribute to cellular damage and the development of chronic diseases. Taurine acts as a potent antioxidant, helping to neutralize free radicals and protect cells from oxidative damage. By bolstering the body’s antioxidant defenses, taurine can potentially reduce the risk of age-related diseases and promote healthy ageing.

    8e4b88 7bb162e8108347fea91394ea87622f6emv2

    7. Metabolic Function: Taurine has been shown to have a role in glucose regulation and insulin sensitivity. It may help improve glucose tolerance, reduce insulin resistance, and support healthy metabolic function, potentially benefiting individuals with diabetes or metabolic syndrome.

    Conclusion: Incorporating taurine into the diet or through supplementation can be a valuable strategy for supporting the health and well-being of elderly individuals. From cardiovascular health to cognitive function, eye health, muscle function, and antioxidant defence, taurine plays a vital role in promoting healthy ageing. However, it is essential to consult with healthcare professionals before initiating any supplementation regimen, as individual needs may vary. By recognizing the importance of taurine and taking steps to ensure its sufficient intake, elderly individuals can proactively support their health, vitality, and overall quality of life.

    Share

  • Long Haul Covid – Diet And Key Supplements

    Long Haul Covid – Diet And Key Supplements

    A significant percentage (>30%) of people who suffered from Covid-19 infection are struggling to return to normal health (there are also reports of these symptoms after the mRNA injections). Some common symptoms that continue to affect them even months after the initial infection are depicted in the image below.

    1e197b 8a9738b5896d4cc1a9ce79a9974c4179mv2

    The most common issues reported are fatigue, low stamina, brain fog, memory issues, anxiety, muscular/body pains and sleep problems.

    There is broad agreement that the following pre-existing conditions increase the likelihood of struggle with long haul covid symptoms (referred to as LHC). These are:

    • Obesity (including mildly overweight)
    • Lung issues – even moderate asthma (including sleep apnea)
    • Type 2 diabetes (also pre-diabetes and hyperglycemia)
    • Cardiovascular diseases (even hypertension)
    • Smokers
    • Kidney and liver disease (including low-grade NAFLD)

    These points hold true even when these conditions are being managed with medications.

    The underlying theme is that if the body is already chronically challenged with increased inflammation, oxidative stress and other metabolic imbalances, it will be more vulnerable to infectious diseases of all types. As also more vulnerable to delayed and slow recovery on the other side of the infection.

    Using the functional medicine lens to dig deeper into the underlying imbalances and dysfunctions leads us to the following as the root causes of LHC:

    • Unresolved low-grade inflammation
    • Mitochondrial dysfunction
    • Oxidative damage
    • Inflammation specifically of the nervous tissues
    • Barrier dysfunction – gut and Blood Brain Barrier
    • Histamine overload and intolerance
    • Immune hypervigilance/dysregulation
    • Nutritional deficiencies(maybe triggered by poor absorption)
    • Toxicity
    • Disrupted serotonin synthesis

    Diet, including supplements, can play a big role in helping to reverse these issues. Let us look at them briefly.

    DIET

    In the functional medicine approach, food is not considered just as calories. In addition to energy, food also impacts the most fundamental processes of the body. This means that food is a source of energy and information and is a natural medicine for the body. Remember the age-old adage – “Food is medicine”? Here are a few key points that can help us eat our way to recovery from LHC.

    • Anti-Inflammatory Diet – The most important thing is to remove foods that create inflammation in the body. Some of the most common examples are dairy products (except good quality ghee), wheat, sugar, refined seed oils and processed foods. These should be eliminated 100% from one’s diet.
    • Light Food – It has been understood that a significant part of the LHC symptoms is rooted in impaired digestive tract function. Moving to a diet that is as easy to digest as possible, while still nourishing, is very important. It allows the digestive system space where it can repair itself. Towards this, we want to avoid fried foods, spicy foods, processed foods etc. It is also important that we consume only fresh food. Food that is old and stale (even if kept in the refrigerator) is not supportive of recovery
    • Fasting – Fasting is the best way to give a complete break to the digestive system. It may seem counterintuitive to someone struggling with weakness and fatigue, however, the results are immediate and very effective. Fasting not only gives a break to digestion, but it is also one of the most effective ways to rebalance and boost immune function.

    If someone is unable to go on a complete (water-only) fast, they can be on fresh juices (avoid fruit juices) or even only on salads or fruits. We have seen very good results with fasts lasting a minimum of 3 days

    • Histamine – Histamine is an inflammatory mediator involved in many key functions in the body, including LHC symptoms. Histamine overload goes way beyong respiratory symptoms and includes a variety of dysfunction, including anxiety, insomnia, headache, IBS-like symptoms, brain fog, irritability/restlessness, multiple chemical sensitivity, MCAS and so much more. Hence it is important to remove histamine rich foods like fermented foods, alcohol and other fermented drinks, brinjals, spinach, tomatoes, vinegar, processed meats, pickles, etc.

    NUTRITIONAL SUPPLEMENTS

    It is increasingly being understood that nutritional deficiencies play a major role in the continuation of covid symptoms.

    Earlier in this article, we looked a the main underlying imbalances contributing to LHC symptoms. To make it easier to follow, we will see which nutritional supplements are supportive in resolving each of these imbalances.

    1.Unresolved low-grade inflammation: Continued unresolved inflammation is a key component of this issue. It is essential to address this inflammation for substantial progress to happen. The following supplements are useful in bringing inflammation down.

    • Omega3 essential fats
    • Ginger
    • Vitamin D
    • Selected probiotics like Lactobacillus​ spp, some Bifidobacteria species​, and Akkermansia muciniphila, Saccharomyces boulardii, etc.
    • Curcumin
    • Resveratrol
    • Green tea extract

    2. Mitochondrial dysfunction: Mitochondrial dysfunction is perhaps the most common dynamic in LHC responsible for a very large proportion of the symptoms. The following supplements can help improve mitochondrial function:

    • B Complex vitamins (specially B1)
    • NAD
    • Alpha lipoic acid
    • Omega3 essential fats
    • Magnesium
    • L-carnitine

    3. Oxidative damage: Excessive oxidation is the hallmark of LHC related symptoms. These supplements can help bring RedOx back into balance:

    • Vitamins E and C
    • N-acetyl Cysteine combined with glycine
    • Turmeric and ginger
    • Quercetin
    • Melatonin
    • S-acetyl Glutathione
    • Milk thistle

    4. Inflammation, specifically of the nervous tissues: The following supplements have proven efficacious in reducing inflammation of the nervous tissues:

    • All B vitamins (specially B6 and B12)
    • Magnesium
    • Targeted support to bring about GABA/Glutamate balance
    • CoQ10
    • Omega3 fats
    • SAMe
    • erotonin supporting nutrients like tryptophan

    5.Barrier dysfunction – gut and blood-brain barrier: Many barrier functions get disrupted and become more permeable leading to dysfunctions. The following supplements can support the repair of the barriers:

    • Mucilaginous herbs like aloe, slippery elm, etc.
    • Glutamine
    • Melatonin
    • Zinc
    • Collagen fibre
    • Quercetin
    • Vitamin D

    6. Histamine overload and intolerance: As discussed earlier, histamine overload plays an important role in LHC-related symptoms. It is fairly important to address histamine overload via diet as well as the supplements and enzymes mentioned below:

    • DAO
    • Quercetin (with Bromelain and
    • vitamin C)
    • Stinging nettle leaf
    • B vitamins (especially vitamin B6)
    • Histamine degrading probiotics like Lactobacillus rhamnosus, Bifidobacterium longum, etc.

    7. Immune hypervigilance/dysregulation:

    • Vitamins D, C and A
    • Magnesium
    • N-acetyl cysteine
    • Probiotics
    • Zinc
    • Green tea extract
    • Quercetin
    • Melatonin

    8. Nutritional deficiencies (maybe triggered by poor absorption): Nutritional deficiencies are the rule rather than the exception in LHC. It is important that they are identified and addressed promptly. Recovery becomes long drawn unless the deficiencies are addressed simultaneously with other treatments.

    Most of the common deficiencies have already been discussed above. A good quality multimineral and/or multivitamin can be a good support. One can also consider adding supplements that improve digestion and absorption of nutrients in the gut. Some of these are:

    • Magnesium
    • Stomach acid support via HCL Betain
    • Digestive enzymes
    • Vitamin D and A
    • Essential fats

    9. Toxicity: Toxicity is another dynamic that is often completely missed or ignored. The viral mRNA and spike protein can take weeks to get detoxified and removed from our systems. They are likely to continue having toxic effects till then. It is important to support the body to get rid of these faster.

    • Fasting is a great support in mobilising detox processes in the body
    • GI binders
    • Enzymes – especially proteolytic enzymes
    • Good quality detox support formulas can be used

    10. Insomnia: Sleep-related disorders are amongst the top complaints in LHC. A lack of good deep sleep also becomes an aggravator as the nervous system gets locked in sympathetic (fight or flight) mode. Hence it is very important to focus on ensuring quality sleep. Here are a few supplements and other tips that can help:

    • Calming teas like ashwagandha, peppermint, chamomile, lavender, passion flower
    • Supplements like L-theanine and taurine can also be used as teas to relax the nervous system
    • Melatonin
    • Magnesium (liquid supplements may be more effective here)

    In addition to supplements, following good sleep hygiene habits can make a big difference in the quality and quantity of sleep, in turn leading to improvements in LHC symptoms.

    11. Liver Health: Liver is the chemical factory of the body and must be working well to ensure quick recovery from covid. Given our modern lifestyles, our livers are often loaded with fat and other unwanted toxins as well as badly inflamed. Estimates suggest over 30% of urban populations have different levels of liver issues, fatty liver being the most common. It is important to work with an experienced practitioner who can help bring your liver function back to normal.

    It is very important to remember that supplements, though wonderful as they are, cannot remedy a sympathetic dominant lifestyle. We must remember the fact that for the body to heal itself, first the nervous system has to believe that it is in a safe environment. Else it will not focus the body’s resources on healing and rejuvenating. Remember that deeper healing processes are only activated in the para-sympathetic mode!

    Also, always remember the fact that we may be able to fool everyone else, but we can never fool our own bodies. The nervous system is listening to every thought and emotion we generate. If these carry even an undertone of negativity (like anger, frustration, fear, insecurity) then the nervous system will activate the fight and flight mode (sympathetic mode) and you can throw any chances of a quick painless recovery out of the window!

    How we eat, what we eat, how we sleep, how we move, think, environmental exposures, history of traumas, our community and sense of purpose and more have a big impact on our body’s ability to heal itself. And all these are completely in our hands. Let us take our health into our hands!

    The above is only a small part of what can be done to support the body to recover quickly – much more is actually possible.

    Note – It is important the supplements etc suggested above are not taken without the guidance of someone well-versed in their usage.

    Need help with Long Haul Covid? Connect with us!

    1e197b c8eaef0bf6c64dd5980da2dcd30b86fbmv2

    Click here to join the broadcast list

    References:

    1. https://pubmed.ncbi.nlm.nih.gov/35334962/ (Luigi Barrea 1 2 , William B Grant 3 , Evelyn Frias-Toral 4 , Claudia Vetrani 5 , Ludovica Verde 5 , Giulia de Alteriis 5 , Annamaria Docimo 5 , Silvia Savastano 2 5 , Annamaria Colao 2 5 6 , Giovanna Muscogiuri 2)
    2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9212635/ (Matteo Tosato, MD, PhD,a Francesca Ciciarello, MD,a Maria Beatrice Zazzara, MD,a Cristina Pais, MD,a Giulia Savera, MSc,a Anna Picca, PhD,a Vincenzo Galluzzo, MD,a Hélio José Coelho-Júnior, PhD,b Riccardo Calvani, PhD,a,∗ Emanuele Marzetti, MD, PhD,a,b Francesco Landi, MD, PhD,a,b and , on behalf of Gemelli Against COVID-19 Post-Acute Care Team)
    3. https://pubmed.ncbi.nlm.nih.gov/32664543/ (Elena Campione 1 , Terenzio Cosio 1 , Luigi Rosa 2 , Caterina Lanna 1 , Stefano Di Girolamo 3 , Roberta Gaziano 4 , Piera Valenti 2 , Luca Bianchi)
    4. https://pubmed.ncbi.nlm.nih.gov/35355308/ (Karina Janice Guadalupe Díaz-Resendiz 1 , Alma Betsaida Benitez-Trinidad 1 , Carlos Eduardo Covantes-Rosales 1 , Gladys Alejandra Toledo-Ibarra 1 , Pablo Cesar Ortiz-Lazareno 2 , Daniel Alberto Girón-Pérez 1 , Adela Yolanda Bueno-Durán 1 , Daniela Alejandra Pérez-Díaz 1 , Rocío Guadalupe Barcelos-García 1 , Manuel Iván Girón-Pérez)
    5. https://pubmed.ncbi.nlm.nih.gov/35069483/ (Chao Shang 1 , Zirui Liu 2 , Yilong Zhu 3 , Jing Lu 4 , Chenchen Ge 4 , Cuiling Zhang 1 , Nan Li 1 , Ningyi Jin 1 3 5 , Yiquan Li 3 , Mingyao Tian 1 5 , Xiao Li)
    6. https://www.mdpi.com/2227-9032/10/3/487 (Sonia Sifuentes-Franco 1,2,*, Dellaneira Carolina Sánchez-Macías 3, Sandra Carrillo-Ibarra 3, Juan José Rivera-Valdés 4, Laura Y. Zuñiga 2 and Virginia Aleyda Sánchez-López)
    7. https://pubmed.ncbi.nlm.nih.gov/32813065/ (Aravind Sundararaman 1 , Mousumi Ray 1 , P V Ravindra 2 , Prakash M Halami)

    Share