What is Leaky Gut Syndrome?

*The purpose of this blog post is to share general information about Leaky Gut Syndrome. You know your body best, so if any of this information resonates with what you’re experiencing, please follow up with your primary healthcare provider.  

Overview

Leaky gut syndrome is a serious condition that is often overlooked. The gut is the largest immune system organ in the body, and when it is not functioning properly, you may notice signs that something feels “off.” Leaky gut syndrome is caused by gaps in the intestinal wall that allow bacteria and other toxins to pass through into the bloodstream (Eske, 2019). These gaps in the intestinal walls leave room for the penetration of microbes, toxins, allergens, undigested fats, proteins and much more to leak directly into the blood (Holistic Doctor). By learning the warning signs and symptoms of leaky gut, you can have the language to discuss any issues you may be facing with your healthcare providers. 

Symptoms of Leaky Gut Syndrome

A leaky gut may cause many different symptoms, ranging from mild to severe. These symptoms include, but are not limited to: inflammation, diarrhea, constipation, bloating, gas, abdominal pain, food sensitivities, depression, anxiety, and fatigue. If you notice symptoms that persist or worsen, seek out help from a medical provider. 

Potential Causes of Leaky Gut Syndrome

There are many possible causes for the symptoms of having a leaky gut. If you are experiencing any of the above symptoms, some of the following may contribute to the onset of the discomfort. Some culprits may include:

• Antibiotics

• Birth control pills

• Parasites

• Mold

• Fungi

• Yest

• GMO foods

• Contaminated foods

• Excessive use of alcohol

• Caffeine

• Sugar

• Synthetic food additives

• Autoimmune disorders

Tips to Improve Gut Health

Due to the fact that a leaky gut is caused by irritation to the intestines, it is important to remove the triggers causing this irritation and inflammation. The proper removal of food allergens (including food chemical sensitivities) can be of large benefit. Additionally, there are some steps you can take to work toward overall health, including exercising regularly, getting enough sleep, engaging in stress-reducing activities, staying hydrated, and receiving bodywork treatments like massage and acupuncture. 

What to Indulge:

• Fresh fruits and veggies

• Lean, grass fed, pasture raised, or wild-caught animal protein

• Bone broth

What to Avoid:

• Gluten, dairy, soy, processed foods, preservatives, artificial sweeteners 

• Limit red meat and coffee

• Antibiotics and acid reducers

• Soda, cigarettes, and alcohol

Supplements/Herbs:

• Probiotics

• Digestive enzymes

• Licorice root

• Ginger

• Peppermint

• Aloe

• Magnesium

• Bitters

• Flame cider

• L- Glutamine

We are more than happy to discuss ways to care for your gut at your next appointment. With some intentionality and small changes in your diet and lifestyle, you can reduce inflammation and promote a healthy gut. 

References

“Chronic Disease and its connection to Leaky Gut Syndrome.” Retrieved from https://www.holisticdoc.com/leaky-gut-syndrome/

“What to know about leaky gut syndrome.” Retrieved from https://www.medicalnewstoday.com/articles/326117

Ways to Self-Soothe

Life can be so beautiful and rewarding, and at the same time stressful and full of pain. Whether you face mental health struggles like anxiety or depression, have experienced trauma, or want to find new ways to calm yourself down during stressful situations, self-soothing could greatly benefit you. Self-soothing is a deeply personal art that requires practice and willingness. It is deeply personal in that what works for one person to self-soothe might not work for you. It is an art in the sense that you may need to get creative with ways you practice self-soothing, trying to give yourself what you most need to regain calm in various situations. Like any new skill, learning self-soothing will take some time and practice. Try to make a commitment to stick with it until you start to experience the benefits, which you might notice in your heart, mind, and/or body. The goal of self-soothing is to do something that helps you slow down and reconnect with yourself in the present moment. 

Self-soothing can take on whatever form is most effective for you. Sometimes this might mean paying attention to the sensation of your breath and other times it might mean reading a passage from an inspirational book. We suggest you explore options for self-soothing within the categories of your five senses: hearing, sight, smell, taste, touch. Here are a few ideas to get you started. 

Hearing

• Listen to music you enjoy

• Go outside and notice as many nature sounds as you can (birds chirping, wind gusting, animals rustling)

• Have a conversation with someone and focus on their words and sound of their voice

• Listen to your kids playing or a baby babbling

Sight

• Walk along the lake or on a trail and notice everything in the environment

• Wake up early to see a sunset or look outside during sunset

• Buy flowers and put them in a vase on your desk or table 

• Light a candle and watch the flickering flame

• Look at photographs 

Smell

• Notice the smells of food being cooked at home or in a restaurant

• Get a cup of coffee, tea, or hot chocolate and take in the aroma

• Diffuse essential oils 

• Bake something and notice the scent as you open the oven

Taste

• Treat yourself to one of your favorite foods and savor each bite

• Chew a piece of gum or suck on a mint

• Have a small piece of chocolate

• Drink something cool or hot, noticing the temperature on your tongue

Touch

• Take a warm bath

• Wrap up in a cozy blanket

• Pet your dog, cat, or other furry friend

• Float or swim in a pool, noticing the feeling of the water around you

As you practice self-soothing, try to bring an awareness to any changes you notice in your body, any decrease or increase of emotions, and any shifts in how you are thinking about yourself or the situation at hand. This practice can be a powerful way to ground yourself when you’re feeling overwhelmed or stressed out, and investing time in self-soothing is a great way to take care of yourself with gentleness and compassion.  

References

“A Therapist’s Journey: Learning the Art of Self-Soothing.” Retrieved from https://www.nami.org/Blogs/NAMI-Blog/June-2018/A-Therapist-s-Journey-Learning-the-Art-of-Self-So

“Self-Soothe.” Retrieved from https://www.dbtselfhelp.com/html/self-sooth.html

Seasonal Affective Disorder

Seasonal Affective Disorder, otherwise known as SAD, is a mood disorder that creeps up at certain times of the year, mainly in winter and fall. There are no exact causes of SAD, and symptoms can feel quite uncomfortable and discouraging. In some cases, SAD can be more than just a seasonal disorder, and it is never a bad idea to seek help from a mental health professional when symptoms cause significant distress. If you think you may be struggling with SAD, read on to learn more about this issue and potential next steps to help you feel like yourself again. 

Potential Causes of SAD

Although there are no exact known causes for SAD, scientists believe that less sunlight during the fall and winter lead to less production of serotonin in the brain (a mood regulating chemical). When mood is not properly regulated, feelings of depression may arise. Warning signs of SAD are very similar to symptoms of depression. Here is what to look for:

• Less energy

• Trouble concentrating

• Fatigue

• Increased desire to be alone

• Greater need for sleep

• Weight gain/weight loss

• Trouble sleeping

Natural Remedies

It is recommended to get outside as early as possible in the morning hours to expose yourself to natural sunlight, especially during times of the year when it gets dark earlier in the day. Along with natural light, light therapy is a great treatment for SAD. Experts say to use a full-spectrum bright light that shines indirectly into your eyes. A person should sit about two feet away from the light for 10-15 minutes per day. After a few uses, increase your session time to 30-45 minutes a day. 

Exercise may also help alleviate many of the uncomfortable symptoms of SAD. Just 30 minutes of cardio a day (brisk walk, jog, bike, etc.) can lead to a reduction in depression severity. It is always important to keep your body moving and your mind healthy. A benefit of taking a brisk walk around your neighborhood is that you can combine exercise with getting natural sunlight. 

Psychotherapy, also known as talk therapy, is a great way to help treat SAD. Therapy may be of assistance in managing stress, replacing negative thoughts and behaviors with positive ones, and addressing areas of your life that could use more attention and care. The main goal is to help get you feeling your best in all aspects of life. 

With the mind-body connection in mind, you can also try utilizing various relaxation techniques such as yoga, meditation, guided imagery, and music or art therapy. Find something you enjoy that assists in relaxation, and try your best to incorporate it into your daily routine. 

So, What Now?

Spend some time tuning into your symptoms, and notice what you are experiencing in your mind and body. Remember that you are never alone, and reaching out to loved ones is a great place to start getting support. If this post resonates with you and what you’re experiencing, we encourage you to work with your primary care provider or a mental health professional to find treatments that might be effective for you. 

References

Seasonal Depression (Seasonal Affective Disorder). Retrieved from https://www.webmd.com/depression/guide/seasonal-affective-disorder#1

Seasonal Affective Disorder (SAD): Nine Natural Supplements and Treatments. Retrieved from https://fullscript.com/blog/seasonal-affective-disorder-supplements

Seasonal Affective Disorder (SAD). Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722