brain injury

The Science Behind Intermittent Fasting and Brain Health: An In-Depth Discussion with Dr. Perry Maynard

Amy Zellmer

In the realm of health and wellness, few topics have garnered as much attention in recent years as intermittent fasting. Its proponents tout its benefits, ranging from weight loss to improved blood sugar regulation. But what about its effects on brain health? In this insightful conversation with Dr. Perry Maynard from Integrated Brain Centers in Denver, Colorado, we delve into the world of intermittent fasting and its potential impact on individuals, particularly those recovering from brain injuries.

Defining Intermittent Fasting: Intermittent fasting involves cycles of eating and fasting within specific timeframes. Dr. Maynard explains that there are various approaches, ranging from shorter fasting periods (12-18 hours) to more extended periods. The aim is to encourage the body to switch to alternative energy sources when glucose stores are depleted. This is particularly relevant for brain health, as it can help stabilize energy levels during metabolic crises associated with brain injuries.

Ketosis and Brain Recovery: Dr. Maynard highlights the significance of ketone bodies in brain recovery, particularly after a traumatic brain injury. During a brain injury, there’s a metabolic crisis that can lead to hypo metabolism and energy instability. Ketones, produced during fasting or ketogenic diets, offer an alternative fuel source for brain cells, potentially aiding in stabilizing brain energy levels and reducing hyper-excitability.

Intermittent Fasting vs. Ketogenic Diet: The conversation shifts to the distinction between intermittent fasting and ketogenic diets. While both can lead to improved insulin sensitivity, weight loss, and reduced inflammation, Dr. Maynard suggests that intermittent fasting, on its own, may not always result in entering a ketogenic state. Individuals aiming for the benefits of ketosis might find intermittent fasting to be a helpful tool when combined with a ketogenic diet.

Tailoring to Individual Goals: Dr. Maynard emphasizes that health and wellness strategies, including intermittent fasting, must be personalized to individual goals. He acknowledges the proposed benefits of intermittent fasting, such as improved blood sugar regulation, but notes that its effectiveness varies among individuals. For some, the additional stress of fasting might not be suitable, especially for those trying to recover from chronic health issues or brain injuries.

Strategies for Optimal Brain Health: Dr. Maynard’s insights lead to several key takeaways for optimizing brain health:

  1. Prioritize protein and fat-rich breakfasts to stabilize energy levels throughout the day.
  2. Consider discontinuing eating 2-3 hours before bedtime to enhance sleep quality.
  3. Tailor eating patterns to suit personal goals, whether they involve recovery, muscle gain, or weight loss.
  4. Utilize wearable devices like smartwatches or activity trackers to monitor sleep patterns and make informed adjustments.

Conclusion: Intermittent fasting is indeed a buzzword in the health world, but as Dr. Perry Maynard’s expertise illustrates, its benefits are nuanced and should be viewed through the lens of individual needs. While intermittent fasting has the potential to offer metabolic advantages, its suitability for brain recovery varies from person to person. As with any health strategy, personalized approaches that prioritize balanced nutrition and energy stability are crucial for achieving optimal brain health.

If you’re enjoying these TBI Talks, please consider supporting it for $5 a month with a Patreon membership.

Warrior Mom: The Power of Persistence with JJ Virgin

Amy Zellmer

Celebrity nutrition and fitness expert JJ Virgin’s life changed when her 16-year-old son Grant got hit by a car. Suffering a coma and severe injuries, the doctors believed Grant wouldn’t survive, but JJ refused to give up hope. She vowed to help him improve, and against all odds, Grant not only survived, but began to recover. JJ shares her insight on their journey towards improving her son’s health, and what life is like now.

Find her book, Warrior Mom, on Amazon HERE.

  • Points of interest: 
    • (2:32) Celebrity nutrition and fitness expert got a call that her 16 year old son Grant was a victim of a hit-and-run. Severe injuries and low survival rate led the doctors to encourage the family to let Grant die, but JJ refused. Memoir “Warrior Mom” talks about road to recovery.
    • (4:40) Grant was in a deep coma. He had diffused axonal injuries (bleeding on the brain), and a torn aorta. The surgery needed to fix the torn aorta and prevent a rupture required blood thinners, otherwise his brain would bleed out. He wouldn’t survive an airlift, and the hospital was not fit for the operation.
    • (5:20) Despite the doctors basically saying “he’ll die, so let him”, they decided to hold onto the fraction of hope. Survived airlift and surgery.
    • (6:00) Neurosurgeons said they weren’t sure if Grant would ever wake up. Made the decision to do whatever was in her power to help Grant get to 110% (despite the 13 fractures, both legs in casts, and the coma)
    • (8:12) In one hospital for two and a half months, then in a rehab hospital for another two months. Had to start from square one and reteach Grant everything: his name, brushing teeth, etc. They were supposed to be at the rehab hospital for 8 months, but JJ thought the familiarity of home would be beneficial. 
    • (11:40) Brain was unstable, suicidal thoughts weren’t survivor’s guilt, but depression and frustration. Suicidal ideation goes up 10 times after a TBI, 30% are more likely to go through with it. 
    • (16:09) Grant was supposed to be a junior in high school, but he couldn’t fit in anywhere. PE was to physically demanding and he had injuries, and the special education classes were too overstimulating.
    • (16:41) What saved Grant’s life was a speech therapist, Marcy Etre, and a place called Kinetics that worked on improving his physicality and motor skills.
    • (17:21) Reads and memorizes books, taught himself hydroponics, but would not be able to handle school because of time restraints. Had to make their own therapy, since there’s not really a place for Grant’s situation. JJ’s husband is incredibly patient.
    • (18:40) Sent him to Utah to a group that specializes in cases like this. Grant could live on his own, the biggest issue would be loneliness. 
    • (19:09) Has memory back, has awareness back, but missed a lot of key socialization that was key and critical, and didn’t graduate high school.
    • (21:07) You can find everything from ketogenic diets to stem cells to exosomes to peptides to neurofeedback MDR to cryo to hyperbaric.
    • (21:37) “That person that you love is still in there, and you can’t let that go.” You’re surrounded by people who are patient and supportive, but who won’t let you off the hook. It’s not always pleasant, but absolutely necessary.
    • (24:42) Loss of a filter, any thoughts or emotions are coming out raw. One moment could be hysterical laughter, the next could be seething hatred. When in the hospital, they gave him drug cocktails to calm him down. He would be strapped down with a guard outside his door because he could become incredibly violent.
    • (26:01) You need to look for the triggers in order to handle the situation before it arises. Different treatments would get him ramped up again, and JJ took that as a sign that his brain was healing. 
    • (26:25) Part of it is also getting clear on what the new normal is.
    • (27:34) Frustrated with the lack of resources available. Dr. Michael Lewis (When Brains Collide) and Dr. Dan Engel (The Concussion Repair Manual) were cited as helpful resources.
    • (28:13) “If you’re a caretaker, make sure you’re taking care of yourself because this is a challenging thing.” Gotta keep seeing your loved one.

Listen to the full podcast HERE or on iTunes. 

Healthy Yoga Hips | Accessible Yoga

Amy Zellmer

Namaste, my beautiful friends!

 

Today I am sharing with you a short video on keeping your hips (and low back) safe and healthy in yoga. In this video, I specifically cover Tree Pose and Warrior I Pose, as these are the two poses I see a lot of problems with students doing them incorrectly.

 

Over time, doing these poses improperly can lead hip pain and injury … and nobody wants that!

 

Additionally I share with you why it’s important to sit on a blanket or bolster in Easy Cross-Legged Pose … especially for an extended period of time (such as during meditation).

 

Even the most experienced yogis can make these mistakes, and it takes work to relearn how to do them properly, but it’s critical to your hip health!!

 

As a yoga teacher, I am most concerned about keeping my students safe, and ensuring that they are doing poses properly, rather than how bendy they can make themselves.

 

If you’re curious about my accessible yoga classes, I encourage you to watch my “20 Minute Yoga Practice” video HERE. 

 

Please consider supporting my accessible yoga program for just $10 a month on Patreon … to help keep this affordable and financially accessible to the TBI community
www.patreon.com/amyzellmer

 

Even if you personally aren’t interested in yoga, you can help others continue to learn from me at an accessible price-point!

 

Additionally, you can learn more about how yoga helped me in my recovery from a traumatic brain injury HERE.

 

Brain Injury Awareness Day Event {Replay}

Amy Zellmer

Thank you to our amazing presenters as well as the cast and crew from Quiet Explosions.  Shout-out to the hundreds of amazing humans who joined us for our live virtual event!

Below are the replay videos of the event (part 1 and 2) … Also. please help support our sponsors who made this day possible by clicking on their logos below! Be sure to grab your #NOTINVISIBLE care package and show your TBI pride all year long!

 

Thank you to our event sponsors!!
Click on any logo to visit their website

Integrated Brain Centers

Framework Functional Psychiatry

Chiro Pro Performance Center

In Depth Vision

Success Rehabilitation

WCCO News Radio Interview

Amy Zellmer

I was recently interviewed by Roshini Rajkumar on Minneapolis WCCO radio to kick off Brain Injury Awareness Month (March).

We briefly discussed my brain injury that occurred in February 2014, celebrating my 7-year brain-iversary.

We also discussed some of the common concussion myths such as:

  • you must hit your head to sustain a concussion
  • you must lose consciousness to sustain a concussion
  • concussion symptoms will resolve themselves in 4-6 weeks
  • concussion symptoms will appear right away
  • an MRI will tell you whether or not you have a TBI
  • you must have all the symptoms to have a concussion

You can listen to the interview here:

Concussion Discussions Book Launch Replay

Amy Zellmer

This anthology brings together 20 experts from around the country who share with you their advice and experience working with patients with brain injury.

As you explore the chapters, you’ll read about the numerous ways brain injury survivors can THRIVE in their recovery, often after traditional medicine left them struggling for answers. Additionally, you’ll learn about different symptoms associated with brain injury (headaches, dysautonomia, eye tracking, brain fog, dizziness, thyroid disorders, and more), as well as the importance of understanding your legal rights.

If you or your loved one has suffered a brain injury, this book offers you a wealth of information, but, more importantly, also offers you HOPE!

Never lose hope — no matter how many years since your injury occurred, or how many doctors have told you they can’t do anything for you. There truly are providers and professionals who understand exactly what you’re going through, and how to help you achieve the quality of life you’ve been seeking. Twenty of those caring professionals share their knowledge and experience in this book.

Pre-order your copy of the book on Kickstarter

Now through March 2nd
$18 plus free US shipping
https://www.kickstarter.com/projects/brainhealthmag/book-concussion-discussions

Healing From Traumatic Brain Injury With Yoga

Amy Zellmer

Yoga is something that I have done since college (if you promise not to do math, I’ll simply say I’ve been doing yoga for 20+ years).

There was a period of time when I considered going through the teacher training program and becoming a yoga instructor but never had the time to get it done. Then the pandemic of 2020 hit, and was the perfect time to get my 200 hour YTT, as well as a trauma-informed yoga teacher certification, and yoga therapy certification.

Why, you ask?!

You don’t understand yoga’s true, full potential until you’ve gone through a life-changing physical trauma. Knowing what I know now, I have a deeper love and appreciate for yoga; a greater understanding of it’s powerful healing benefits.

In February of 2014 I slipped on a patch of black ice on an inclined driveway. I had zero warning as my feet went up into the air and my skull made full impact with the frozen asphalt. Amazingly, I walked away with my life — I am still in awe at the incredible resilience of one’s skull and how much of an impact it can actually take.

What I did sustain in the fall included: a severe concussion (later referred to as a traumatic brain injury, or TBI for short), major whiplash, c4/c5 damage in my neck, torn muscles in my neck, throat, abdomen, and chest, and a dislocated sternum.

Sounds like a load of fun, huh?

As we began addressing the physical injuries, I was unaware of the journey I was starting inside my head. A traumatic brain injury (TBI) is a very complicated and invisible injury, and one that many professionals (as well as friends and family) just don’t quite understand. I was frustrated when doctors wouldn’t listen to me, or would simply tell me that I will feel better in a few weeks. Every few weeks would start a new cycle of pain, grief, and anxiety.

After about 15 months of feeling pained, isolated, depressed, and anxious I reached out to a yoga instructor friend of mine.

Because of the dislocated sternum, I wasn’t able to lift my hands much higher than my shoulder and couldn’t take a full, deep breath. Because of the TBI I suffered from dizzy, balance, and neck mobility issues. I also noticed I would drag my right foot and my right arm did not move in motion with my walk — both of which are a neurological problem.

My dear friend helped me come up with FIVE yoga poses that I could do without feeling like I would fall over or causing me pain and discomfort.

Five poses. That was it.

They included: cat-cow pose, puppy dog (child’s) pose, tree pose (with the help of a chair for balance), eagle arm pose, and side twists while lying down.

After a few days of doing these five poses for about 10-15 minutes, I started noticing a difference. I was able to breathe deeper than I had since the accident, my flexibility was coming back (slowly), and my dizzy and balance issues were starting to bother me less. My range of motion was growing every single time I did yoga.

I gradually added in some of my favorite poses as I felt ready, for a single breath. I would go into down-dog pose and warrior pose just to see if I could. I would hold it for one breath, and then two. I eventually got brave enough to try side angel, which is my ultimate favorite post (and the one pictured above). I was thrilled that I was able to do it, at least with a block to assist me.

Now that I am just over seven years out from my accident, I am an advocate for TBI awareness, I am teaching yoga to a greater audience. I not only want to raise awareness, I want to help other survivors. Which brings me back to my point about teacher training. While you do not need an actual license/certificate to teach yoga, I wanted to go through proper training so that I know how to keep my students safe, while helping survivors find some comfort and peace in yoga, the way that I did.

Yoga for every BODY.

EVERYONE can do yoga, even those who think you have to be “flexible” to do it. Yoga is an individual activity, one in which you only do what you can. It can be modified to fit your injury, and some poses can even be done from a hospital bed. There are amazing benefits to doing yoga, and I hope that my experience can help another survivor decide to give it a try!

Join me for my weekly accessible yoga practice for only $10 a month through my Patreon membership site.  To get a taste of my yoga style, CLICK HERE for a 20-minute Brain Yoga practice.

Namaste,
Amy

How Functional Neurology Helped Improve My Quality of Life After Brain injury

Amy Zellmer

As we begin the New Year, I am reflecting on all for which I have to be grateful. Towards the top of that list is finding a functional neurologist who has been instrumental in helping me rehab my brain injury.

I started this journey in February of 2014 after slipping on a patch of ice…and I can still hear the sound of my skull hitting the ice-covered concrete.

I immediately found a chiropractic neurologist who helped me with my whiplash, torn muscles, and dislocated sternum. He diagnosed me as having a severe concussion and told me I should start feeling better in about 4–6 weeks.

I kept complaining that I felt my eyes weren’t quite right, and that I was experiencing a lot of short-term memory problems and aphasia, as well as major dizzy and balance issues. He eventually sent me to a neurologist who didn’t seem to believe my issues were a problem (even though I couldn’t touch my nose with my pointer finger). When I later read her reports I had to laugh. She had stated that I was dressed nicely and was well-groomed, where in fact I hadn’t showered in days and was wearing the same yoga pants and sweatshirt I had been wearing for about 3 days — had she inquired, I would have outright admitted this to her!!

She eventually sent me for a neuropsychological exam to measure my deficits. After a grueling four-hour test designed to make you face your weaknesses, I scheduled a meeting with the neuro psychologist the following week. She very kindly explained to me the nature of the test, how it measures deficits, and how it is essentially “fake proof.” She then implied that I must have been faking because I scored too poorly in memory, that my scores were lower than a patient with dementia. After spending about 70 minutes with me, she assessed that I should be put on Ritalin, anti depressants, and sleep medication. I refused all three because I knew they wouldn’t actually “heal” me, and would be only a temporary crutch.

I had been begging every neuro doctor I saw for help. I didn’t know what type of therapy I needed, but I knew I needed something — cognitive, occupational, vision, anything that would help me get back to the person I used to be. The dizziness was sucking all the life out of me, and the short-term memory problems were causing quite a challenge to function in every-day settings.
I was incredibly frustrated as I went back to my neurologist about a year later. After a brief assessment, she told me because it was over a year since my injury that none of the therapies would likely help me. WHAT?? Then why on earth didn’t she send me earlier? I was confused, frustrated, and felt hopeless.

As a last resort the neurologist did eventually send me to a cranial sacral therapist who was the first person to help me find any sort of relief. His gentle treatment helped realign the skull plates that had been causing pressure inside my head. After several treatments, I felt a lot of relief from the “brain fog” that had been a 24/7 nuisance.

After two and a half years of struggling through life with a brain injury, my eyes were finally opened to the practice of Functional Neurology.

To be honest, I was skeptical. Every doctor I had seen up to this point had discouraged me, and my neurologist told me there was basically no hope for further recovery (even though I had learned that recovery can happen at ANY point after your injury).

My initial exam took almost two hours — TWO HOURS!! No doctor had spent more than a half hour with me up to this point.

My exam consisted of checking my:

  • balance
  • gait
  • heart rate & blood pressure
  • visual eye tracking (VNG)
  • quick eye movements (saccades)
  • optokinetic reflexes (OPK)
  • Vestibular Ocular Reflexes (VOR)
  • Chiropractic structural examinationzMy testing showed the following results:
  • My autonomic nervous system was too sympathetic (startle response).
  • My resting heart rate was too high.
  • My gaze holding ability was questionable.
  • All planes of my smooth pursuit eye movements were impaired.
  • I was unsteady standing on flat surfaces, and would fall backwards when I closed my eyes.
  • Spatial awareness and depth perception were impaired.
  • My walking gait was impaired
  • I had diminished sensation on the left side of my face and body.
  • My visual and auditory reaction times were off.This doctor validated every single thing that I had been feeling. He said that we needed to work on all of the systems together and get them working properly again. He told me that the majority of my issues was coming from my eyes, and that we needed to retrain my eyes how to work properly. It was so comforting to know that I wasn’t crazy at all — it was just that those other doctors had been ignoring all of my issues because they weren’t trained in what to look for related to traumatic brain injuries and concussions (which is widely misunderstood by medical professionals).

Functional neurology is a way of thinking and assessing the nervous system by looking at what’s working well, what isn’t working, and what might be working too much. It’s about developing strategies to build better plasticity in how your nervous system is working. Dr. Schmoe believes that functional neurology should be a basic requirement in all medical and healthcare fields – but unfortunately it is not.

My doctor gained his knowledge by attending the Carrick Institute for those who have already graduated from the chiropractic program. The Carrick Institute program is an additional three years of training beyond chiropractic school. It is designed to give a deeper education and understanding of how the nervous system works and how to treat problems that arise as the result of a brain injury or disease. They offer courses to providers of al disciplines, including medical doctors, physical therapists, naturopaths, etc.

The doctor gave me treatment plans for each of my systems that weren’t working, which included:

  • Gaze-stability exercises and vestibular rehab
  • tilt table with electric stimulation to calm my startle reflex
  • sensory stimulation on the left side of my body
  • finger-to-nose cerebellum training on the left side
  • ARP wave simulation on my neck (whiplash)
  • Doctor applied FNOR techniques on my shoulder and scapula
  • FNOR physical rehabilitation exercises to strengthen neck, core, and lower extremities
  • Prologel to lessen inflammation in my neck from my whiplash that hadn’t healed
  • D2 exercises to increase my hand-eye reaction times
  • interactive metronome exercises to increase my auditory reaction times
  • blood chemistry workup to check for anemia, infections, inflammation, auto immune disorders, thyroid and blood sugar levels
  • dietary and nutrition supplements

Within just two weeks of working on gaze-stabilization and eye-tracking exercises, I was no longer feeling dizzy and off-balance. Dealing with dizziness 24/7 was a major energy suck, and I was starting to notice I now had more energy to get things done during the day than I had had since my accident.

I was starting to gain back feeling in the left side of my body, and my startle response was settling down. As a result of all of this, my anxiety levels were diminishing. It’s amazing how your body responds when you are no longer constantly living in a high pain threshold. I was finally able to go several weeks without a headache (which was great since I had been having headaches on an all-too-regular basis).

Now this isn’t to say that I am “fixed” …. I still have a long way to go. But I am finally feeling better than I have since February 2014. I wish I had found Functional Neurology a year earlier; then who knows where I would be in my recovery right now!

It astounds me how one doctor could improve so many of my symptoms with “simple” techniques, yet a plethora of trained neurological doctors didn’t do ANYTHING for me. This is why I am so passionate about the advocacy work that I do. Millions of brain injury survivors have not had proper treatment and were basically disregarded by the medical community — and written off by the psychologists as having “mental” issues rather than “physical” issues.

Some professionals have gone so far as to say that universally “everyone as a brain injury” now as a result of the media talking about concussions and sports. The reality is that we are just now beginning to understand the severity of concussions … and people who were injured decades ago are just now beginning to understand why they’ve felt and acted the way they have for so many years — as their brain injury went undiagnosed.

With proper treatment, the brain and neurological system has an amazing way of rewiring itself. The key is early detection and diagnosis, in combination with a trained doctor who understand how to best treat you … and NOT brush you off or disregard your concerns.

For help finding a Functional Neurologist who can help you, please download my free TBI Doctor Guide HERE

Originally published on Huffington Post 1/11/2017

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5 tips to Support Your Hormones

Amy Zellmer

We all know that when our hormones are out of whack it’s not good for our health, but do you know the signs of a hormone imbalance and what you should do about it? Do you really know what it can to you and your daily moods and health? And if you hormones are out of balance, what should you do about it?

When your hormones are out of balance it can cause mood swings, heavy or painful periods, low libido, insomnia, weight gain and skin problems…just to name a few of the side effects. So you can easily see why it’s so important to make sure that your hormones are balanced.

The first thing we need to do is know the signs of a hormonal imbalance.  I just mentioned some of the symptoms, but some aren’t as obvious or you may not realize that they could be related to hormones. Again, unexplained weight gain, insomnia, heavy periods, low libido and skin problems are some of the signs that we might see — as well as anger or rage in men.

But some other signs are: muscle pain, stiffness or tenderness, sweating, increased sensitivity to cold or heat, depression, nervousness, anxiety or irritability, thinning hair and increased hunger.

Now you know what to look for, what the heck should you do about it?

Of course, depending on the symptoms and the severity, you should always consult a medical professional because you may need specific tests to determine the underlying cause, but I want to give you some natural solutions to try at home.

  1. Eat plenty of protein! Dietary protein provides essential amino acids that your body can’t make on its own and must be consumed every day in order to maintain muscle, bone and skin health. Also, protein influences the release of your hormones that control your appetite.

2. Avoid sugar and refined carbs! We all know that neither one is good for us, but did you know that studies have consistently shown that fructose can increase insulin levels and promote insulin resistance? AKA have serious long lasting effects on your hormones.

Just FYI insulin is a hormone that has several different functions, but one is that it allow cells to take up sugar and amino acids from the bloodstream, which is used for energy. Too much insulin can have serious health risks like diabetes, heart disease and cancer.

3. Drink green tea! It’s one of the healthiest beverages you can drink! It has metabolism-boosting caffeine and it contains an antioxidant known as epigallocatechin gallate (EGCG), which has been credited with several health benefits. PLUS there have been studies done that suggest green tea may increase insulin sensitivity and lower insulin levels.

4. Exercise regularly: A major benefit of exercise is its ability to reduce insulin levels and increase insulin sensitivity. Plus, we all know that exercising is a great endorphin release to help put us in a better mood and give us a boost of energy, which are both great to manage your stress. There have been a lot of studies done that stress can wreak havoc on your hormones, so exercising has too many benefits to count when it comes to balancing your hormones!

5. Eat Fatty Fish! Fatty fish is by far the best source of long-chain omega-3 fatty acids, which have several anti-inflammatory properties and help to balance your hormones. salmon, albacore tuna, mackerel, sardines, lake trout, halibut, herring

I’m also going to add a bonus 6th tip — join Dr. Maggie Yu, MD’s hormone masterclass! (pro hack: use code: SCHOLARSHIP for a discounted offer). She covers SO much information in her course, it’s crazy! Also included with the course is a hormone testing kit, and a phone consult with Dr. Maggie Yu herself. Join her FB group for TONS of free resources as well!

I’m curious, do you have any of the symptoms of a hormone imbalance? And did you know that could be the cause of your symptoms? Let us know in the comments and if you do have symptoms, which of the things I mentioned are you going to start today?

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5 Tips to Improve Your Digestive Health

Amy Zellmer

 

Gut health is SO important for healthy brain health, as well as mental health.

Everyone experiences digestive problems at some point, but when they become more common they can have a big effect on your daily life. There have also been several studies that show that your gut health is related to your mental health as well. So, what can you do to improve your digestive health?

Today, I’m sharing 5 tips to naturally improve your digestive health.

Your digestive system breaks down foods and liquids into their chemical components, meaning it breaks them down into carbohydrates, fats, proteins, etc. Then, the body can absorb it as nutrients and use it for energy or to build or repair cells.

If your digestive health is out of whack, it can cause everything from heartburn, ulcer, diverticulitis, gallstones and diarrhea to depression and anxiety.

So, what can you do to improve your digestive health to feel better day to day, but also to help prevent long term health issues?

1. Eat more fiber! A high-fiber diet has been linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis and IBS. Eat things like, oat bran, legumes, nuts, seeds, vegetables and whole grains.

2. Eat healthy fats! Fat helps you feel satisfied after a meal and is needed for proper nutrient absorption. Also, studies have shown that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis. Foods high in omega-3 fatty acids include flaxseeds, chia seeds, nuts, and fatty fish like salmon.

3. Drink your H20! Low fluid intake is a common cause of constipation. You should be drinking half of your bodyweight in water daily. For example, if you weigh 150lbs, you should drink at least 75oz. Of water per day. If you don’t like water, add flavor like fruit to your water or drink herbal teas. Also, try to avoid too many caffeinated drinks that will dehydrate you.

4. Eat real food! Stay away from the processed crap! Processed foods like low-calorie drinks and ice creams often contain artificial sweeteners, which may cause digestive problems.

One study found that eating 50 grams of the artificial sweetener xylitol led to bloating and diarrhea in 70% of people, while 75 grams of the sweetener erythritol caused the same symptoms in 60% of people.

Your digestive system is not made to digest fake food, it’s meant to digest real food. Honor your body!

5. Move everyday! Exercise and gravity help food travel through your digestive system. Even if it’s just something as simple as a short walk after eating, instead of immediately sitting down, it will naturally help keep everything moving!

Which one of these tips are you going to put into action today? Let us know in the comments, which tip are you going to use immediately to help improve your digestion?

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