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Is a Functional Medicine Detox right for you?

We all know the feeling of being bogged down by daily life – too much work, not enough sleep, unhealthy eating. These everyday stressors combined with the overload of toxins and chemicals from our environment, food and even the air we breathe, can lead to a build-up of toxins in our bodies that can eventually compromise our health and well-being.

A functional medicine detox is a great way to cleanse your body of these harmful substances and reset your system. Here’s what to consider to see if a detox is right for you.


What is Functional Medicine?
Functional medicine is a holistic approach to health care that focuses on identifying and addressing the root causes of disease. With the goal of bringing the body back into balance so it can heal itself, practitioners customize treatment plans for each individual based on their unique needs and circumstances.

Practitioners often use detoxification as a way to help patients rid their bodies of harmful toxins. A functional medicine detox is an excellent foundation for any wellness plan and can set an individual up for success regardless of their health and wellness goals.

How Does Functional Medicine Detox Work?

The body detoxifies on a daily basis. So the goal with a FM Detox is to eliminate additional toxins as much as possible while supporting the pathways that lead to detoxification.

Detoxification can be supported through dietary changes, supplements, and/or physical activities that promote elimination of toxins. Most detoxes involve some combination of the following:

Dietary Changes: Eliminating processed foods, sugar, alcohol, and caffeine from your diet is a great way to start your detox. Adding in more whole foods like fruits, vegetables, and healthy fats will help your body to better absorb the nutrients it needs.

Supplements: There are many different supplements that can be helpful in a functional medicine detox. Commonly used supplements include herbs like milk thistle and dandelion root, which support liver function; probiotics, which promote gut health; and omega-3 fatty acids, which reduce inflammation. Supplements that support the bodies natural detox pathways are often recommended and can be taken individually or in a prepackaged formula. If you choose the latter, be sure the supplements come from a reputable source so you can be confident in what you are actually taking.

Physical Activity: Physical activity helps to move toxins out of your cells and tissues so that they can be eliminated from your body. Sweating through activities like saunas, yoga, or exercise is a great way to promote detoxification. My personal favorite is the infrared sauna, which has research-backed health benefits associated with it.

A functional medicine detox is a great way to cleanse your body of harmful toxins and reset your system. This approach uses dietary changes, supplements, and physical activity to promote elimination of toxins from the body. If you’re looking for a way to feel refreshed and rejuvenated, consider giving functional medicine detox a try!

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Why Your Exercise Routine Needs HIIT

You may have heard of HIIT or High Intensity Interval Training, but if you haven’t incorporated this effective training tool into your routine, you could be missing out on a chance to take your fitness to the next level and achieve your goals faster than you thought possible.

High intensity interval training (HIIT) is an effective method to burn subcutaneous fat, the fat that sits right beneath your skin that is visible to the eye, the kind that you can pinch. 

In addition to aiding fat loss goals, HIIT has been studied and shown to have many additional health benefits.  Read on to find out what HIIT is, why you should care and how you can incorporate it into your lifestyle today.

What is HIIT?

HIIT is exercise that utilizes large muscles and incorporates intense exercise (sprinting) with recovery in one session.  During the sprinting portion, you push yourself close to maximum effort for a short period of time (think 8/10), which is immediately followed by a period of recovery.  This cycle is repeated several times.  

By peaking your heart rate and then allowing your body to recover immediately after  you’ll increase your cardiovascular fitness at the same time as targeting the fat you can see.  The method of go-rest-go-rest teaches your body to recover quickly so you’ll be training your body to be more effective at recovery as well.

Why Should You Care? 

HIIT has been shown to be a more effective form of exercise than moderate paced or steady-state cardio. Even though HIIT often takes less time than other forms of steady-state cardio exercises, HIIT has been shown to burn more calories when compared to other forms of exercise such as biking or jogging.

The reason for this relates to your consumption of oxygen post training, known as EPOC (excess post-exercise oxygen consumption).  With steady state cardio, the main source of caloric burn is during the workout.  With HIIT, you will continue burning calories after the workout, so although you may not burn as many calories during the workout due to the fraction of the length of the session, you will continue burning calories for hours after your workout, so the overall total caloric burn will be higher for a HIIT session.   

Health Benefits

In addition to being a more effective training method than steady-state cardio sessions, (which have been shown to cause microscopic tears in heart muscles), there are numerous other health benefits that have been found through scientific studies. Some of these benefits include improving VO2max (cardiovascular fitness), improving fasting insulin levels and improving the quality of mitochondria.  

  • Improving VO2max, a measure of how much oxygen is consumed during exercise, is used as a measure of aerobic endurance.  Physical training can help you improve these numbers and HIIT has proven to be effective at this.
  • Improving Fasting Insulin Levels. There is research that also shows that HIIT is more effective at improving insulin sensitivity when compared to moderate-intensity training, or steady-state cardio as I like to call it.  The improvement was not found with moderate intensity training.
  • Improving the Quality of Mitochondria.  If you recall from biology, the mitochondria is the powerhouse of the cell.  It’s where your body makes energy.  Research has shown that HIIT can make your mitochondria more effective, which means more efficient energy production for you. 

Time and Flexibility

The aspect I love the most about HIIT is that it doesn’t take up a tremendous amount of time so can easily be incorporated into a busy schedule.  It is also great for someone who is newer to exercise or someone coming back from a hiatus (as the position I often find myself in) who wants to start off by incorporating smaller bouts of exercise into their routine. This means you can work in a HIIT exercise routine just about anywhere, making it highly flexible to your schedule.  But none of that would matter if this wasn’t an effective form of exercise.  

 

 

Get Started Today

I found this 35 minute workout by exercise scientist, Christian Finn, in the early 2000s and it is still my go-to for a quick, effective HIIT workout.  He times the work portion to maximize glycogen usage.  

0-5 minute

• Warm up – essential to eliminate risks check journal – associated with HIIT

5-10 minute

• 15 seconds max, 45 seconds recovery

10-15 minute

• Steady cardio

15-20 minute

• 15 seconds max, 45 seconds recovery

20-25 minute

• Steady cardio

25-30 minute

• 15 seconds max, 45 seconds recovery

30-35 minute

• Cool down

 

Resources

  1. Low-Volume High-Intensity Interval Training in a Gym Setting Improves Cardio-Metabolic and Psychological Health. Sam O. Shepherd, Oliver J. Wilson, et al. Published: September 24, 2015. https://doi.org/10.1371/journal.pone.0139056

  2. Doaj.org

  3. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition…Wiley Online Library. M. Wewege, et al. Published: 11 April 2017. https://doi.org/10.1111/obr.12532 

     

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Travel tips to Avoid Getting Sick this Flu Season

Traveling during the holidays can leave us exposed to tons of germs.  But with a few quick preparations we can minimize our exposure and avoid getting sick. 

Watch out for highly germy areas and travel with disinfectant wipes to clean them off.  Some of the most germ-ridden areas include tray tables on airplanes, drinking fountains, seatbelt buckles and bathroom stall locks. If you don’t have a wipe handy, remember to wash those hands and be sure not to touch your eyes, nose or mouth.

If you’re not able to wash your hands, carry an alcohol based hand sanitizer such as this one I love.

And be sure to stay hydrated by bringing your own non-plastic water bottle with you. 

Here’s a handy list of items to pack while traveling. 

  • Disinfectant Wipes
  • Alcohol-based Hand Sanitizer
  • Non-plastic Water Bottle
  • Immune Boosting Supplements 

And remember, if you are taking measures to boost your system, even if you are exposed to a virus, your body may be able to tackle it without you ever noticing. See my previous post for tips on how to stay healthy during flu season. 

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8 Tips to Stay Healthy During Cold and Flu Season and Why You Should Take Cold Showers in the Winter!

Flu season is upon us! We all know how miserable catching the flu can be with the dreaded fever, chills, aches and pains.  Fighting off the flu is never a good time.  And since this time of year brings heavy travel and often drastic temperature changes, now is the perfect time to prime your body’s defense system to ward off that cold or flu.

If you think about it, we are exposed to germs on a daily basis. Why is it that sometimes we catch a cold and other times we do not? The answer comes down to your body‘s defense system and its ability to combat these germs when we are exposed. If your body is preoccupied with other tasks, such as managing stress or dealing with inflammation, the effectiveness of your immune system could be challenged, which means your ability to fight off that cold could be lowered.

Fortunately there are measures you can take to ensure your immune system is in optimal defense mode this season so you are staying healthy even when those around you are sick.

Here are a few of my favorite natural flu fighting health tips you can incorporate today.

1. Wash your hands often and don’t touch your face!

It seems simple enough, but you may not realize how often you are adding germs directly into your system through touching your eyes, nose or mouth.  Pay attention for a few days and take notice how often you do this.  You may be surprised. Washing your hands regularly may be the simplest way you can protect yourself from a cold or flu this season.1   You can also carry an alcohol based hand sanitizer when soap and running water aren’t readily available.      

2. Increase the Good Bugs! Did you know as much as 80% of your immune system is contained in your digestive system?2 Addressing issues with your gut is your body’s first line of defense protecting you from illness. Introducing probiotics to balance your gut microbiome can help ensure the good bacteria outweighs the bad, which can boost your body’s defense mechanism. If I ever feel a cold coming on, the first thing I reach for is my probiotics. If you have candida overgrowth, you should avoid adding probiotics until you can address the issue.

3. Skip the Dessert. There are many studies that show that sugar is taxing on the body and can even suppress your immune system.3  Reducing your sugar intake can aid you on your journey to health in more ways than one.

4. Don’t Skimp on Sleep.  Sleep is the bodies mechanism for repair. When we skimp on sleep, this puts us at a disadvantage and can impact our immune system’s ability to fight off infection. Be sure to get 7-8 hours of quality sleep as many days as possible.

5. Get Moving.  Exercise and being active has so many positive effects on our bodies.  Not only can it help keep off excess weight, exercise can also impact the quality of our mood allowing us to manage stress more effectively, which leads to my next tip…     

6. Reduce Stress.  I can’t emphasize this one enough as many people are unaware that being stressed can have physiological effects on our bodies.  The hormones that are released when you are stressed suppress the immune system and make you more susceptible to catching a cold.2 Taking time for self-care and reducing the stress in your  life can contribute to a healthy mind and body. 

7. Consider Immune boosting supplements.  Whenever I’m traveling or around people who may be sick, I always keep a few of my favorite immune boosters close by.  Studies have shown the following supplements can help ward off infection or reduce the length of a cold. 

  • Vitamin C – This water soluble vitamin is a well-known immune booster and powerful antioxidant. It has been proven to increase cytokine production in white blood cells which regulates the immune system.5
  • Zinc – This important mineral found in nuts and seeds such as pumpkin, pecan and almonds, as well as red meat, has been shown to reduce inflammation and boost the immune system. Zinc is required for hundreds of processes within the body so deficiencies can result in a range of disorders from depression to acid reflux.  The recommended daily dosage of Zinc is 20 mg per day.4
  • Vitamin D3 – This mineral is essential to bringing balance to the immune system, and is also utilized in hundreds of processes in the body.4  Cold and flu season is also at its highest during the winter time, when production of D3 from the sun is reduced.  This can contribute to a deficiency and increase susceptibility to the flu so supplementing with D3 is great for boosting immunity.
  • Echinacea – According to Health Radar’s Encyclopedia of Natural Healing, research shows a reduced risk of catching an infection by up to 50% when using Echinacea during cold and flu season.
  • Elderberry – Elderberry’s have been used for centuries to treat colds and flus.  They are high in antioxidants and anti-inflammatory properties and have been shown to inhibit the replication of viruses including the flu.6

A few years ago I was introduced to this emergency supplement that combines many of the suggestions from above.  If I feel something coming on, I use this to help my body fight off the infection before I get sick.  This should be used only when you feel something coming on, it isn’t the best supplement to use on a daily basis as it can be taxing to the liver.  I always have a bottle handy during cold and flu season.  Click the link below if you’d like to give it a try.*

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8. Take Cold Showers I know this may sound crazy and is naturally counter intuitive, especially during the winter, but research has shown that taking cold showers over a period of several months was shown to improve immune function significantly. A German study evaluated students over several months and found that those who showered in cold water (working up to 2 minutes) caught half as many colds as those who took warm or hot showers.  The length of the cold (when the individuals taking cold showers actually did get sick) was also reduced by half.  This positive effect to the immune system took about three months to be fully noticed.7

Follow these tips this season to keep yourself healthy and let me know how they work for you!

References

1. Handwashing: Clean Hands Save Lives. Centers for Disease Control and Prevention 2018. https://www.cdc.gov/handwashing/ (accessed December 21, 2018).

2. Cabral S. The Rain Barrel Effect: how a 6,000 year old answer holds the secret to finally getting well, losing weight & feeling alive again! North Charleston, SC: Cabral Research LLC; 2017.

3. Leyla Weighs In: Five ways to stay healthy during cold and flu season. DR RONALD HOFFMAN Healthy Sleep Recharging Your Batteries Comments. https://drhoffman.com/article/leyla-weighs-in-five-ways-to-stay-healthy-during-cold-and-flu-season/ (accessed December 21, 2018).

4. Jeffers, Nancy. Vitamin D3, Zinc and Magnesium: How to Prevent Many of the Current Health Epidemics. Nancy Jeffers, 2017.

5. Maher M.D., Paul D. Vitamin C: History and the Case for its Use in Cancer. The Health Journal Club Newsletter, November 2011. 

6. Johnson RL, Foster S, Low Dog T, Kiefer D. National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. Washington, D.C.: National Geographic; 2014.

7. Chaitow L. Naturopathic physical medicine: theory and practice for manual therapists and naturopaths. Edinburgh: Churchill Livingstone/Elsevier; 2008.

*As an Amazon Associate I earn from qualifying purchases. 

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5 Tips to Prevent Sun Damage this Summer

Summertime brings warmer weather, which often means more time spent outdoors, putting us at risk for sun damage. Sun damage can range from sunburns to aging and skin cancer. It is important to protect yourself from the sun’s rays whenever you are exposed, including cloudy days or in the winter.

Utilize these 5 tips in order to protect your skin from the sun’s damaging rays.

1. Use a Broad Spectrum Sunscreen
Make sure the sunscreen you use is broad spectrum which means it will protect the skin from both UVA and UVB rays. UVA rays contribute to aging and UVB rays contribute to burning. You may be utilizing a sunscreen that is protecting you from burns, but not the rays that contribute to aging.

2. Apply sunscreen 15 minutes before sun exposure
If you wait to apply sunscreen once you are exposed your skin is not protected. It takes 15 minutes for sunscreen to absorb into the skin and provide protection

3. Use a minimum SPF 30
There isn’t much difference between spf 30 and spf 100, so be sure to recognize the limits of sunscreen and reapply every 2 hours or after swimming or sweating.

4. Protect your scalp and lips
Be sure to protect your lips with a chap stick with a minimum of SPF 15. Don’t forget to add sunscreen to exposed areas on your scalp or utilize a hat to shade you from the sun.

5. Get your skin checked regularly
If you have fair skin, are exposed to the sun often (even just from driving) or have a family history of skin cancer, you may have a higher risk of developing skin cancer. Get to know your body and any moles that are present, which will allow you to recognize changes in your skin. and be sure to see a dermatologist for regular skin checks. Visit aad.org to find a dermatologist near you.