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

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

Homemade Skin Masks

We all love treating ourselves to a relaxing face mask, but why spend money on one when you can use ingredients from your own kitchen and make it yourself? Many staples in your kitchen can come together to create nourishing, effective face masks. Step-up your skincare game while also saving money! Homemade masks are great because they allow you to know EXACTLY what is in them--no fillers, no ingredients you can't pronounce, just simple, effective, safe elements! 

*After mixing your face mask, remember to do a patch test on your hand before applying to your face. Additionally, it is important to check expiration dates on ingredients, as well as use the mask the same day you make it. All of these steps will help ensure you don’t experience adverse reactions to the mask. 

Hydrate and Nourish

Ingredients/Instructions:

• 1/2 avocado

• 1 tablespoon honey

• A handful of oats or oat bran

• Option to add milk with lactic acid to assist in exfoliation

  • Mix all ingredients together

Honey is considered to be a humectant, which means it leaves the skin hydrated without feeling oily. Avocado removes any roughness on the skin leaving it incredibly smooth, while the oats have calming and soothing properties. It is recommended to apply this mask onto clean, dry skin and leave it on for 15 minutes before rinsing off. 

Improve Uneven Skin Texture and Tone

Ingredients/Instructions:

• 1 tablespoon of natural, plain yogurt

• 1 tablespoon of honey

• 1 tablespoon of turmeric powder

  • Mix all ingredients together

There are many positive effects of using lactic acid on the skin, which is found in dairy. The plain yogurt in this face mask, containing lactic acid, will help brighten the skin by lifting away rough surface cells. The turmeric in this mask is beneficial for combating pigmentation, and the honey is extremely nourishing. It is recommended to apply this mask onto clean, dry skin and leave it on for 15 minutes before rinsing off. 

Beautiful Glow

Ingredients/Instructions:

• 1 tablespoon of cacao powder

• 1/4 papaya

• A squeeze of aloe vera gel

  • Mix all ingredients together

Aloe Vera is filled with many nourishing vitamins that work together to brighten, soothe, and hydrate the skin. Papaya consists of many exfoliating enzymes that work to dissolve dead skin cells, while the cacao powder boosts circulation leaving your skin feeling fresh and plump. It is recommended to apply this mask onto clean, dry skin and leave on for ten minutes before taking off.

Minimize Enlarged Pores

Ingredients/Instructions:

• 1 egg white

• 1 tablespoon of honey

• A little squeeze of lemon juice

  • Mix all ingredients together

Egg whites and lemon juice have astringent properties that work to tighten the skin, making enlarged pores not as obvious. The honey in this face mask works to boost the skin’s moisture levels, so the mask will leave your skin feeling clean, hydrated and plump, without the look of enlarged pores. It is recommended to apply to clean, dry skin and leave on for ten minutes before rinsing off. 

Happy DIY face masking! Take time to kick back, relax, and nourish your beautiful skin. 

References

Kilikita (2019). Homemade Face Mask Recipes - How To Make Your Own Spa-Worthy Face Masks At Home. Retrieved from https://www.elle.com/uk/beauty/skin/articles/a38190/homemade-diy-face-mask-recipes