concussion

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.

Blood Sugar Regulation After Traumatic Brain Injury (TBI): A Comprehensive Guide

Amy Zellmer

In this month’s TBI Talk, Dr. Shane Steadman from Integrative Brain Centers in Denver, Colorado, delves into the critical topic of blood sugar regulation after a traumatic brain injury (TBI). This informative discussion sheds light on the intricate connection between brain health and blood sugar balance. Let’s explore how maintaining stable blood sugar levels can significantly impact your recovery and overall well-being.

Timestamp: 1:03 – Setting the Stage

The Brain-Body Connection: Dr. Steadman emphasizes the interconnectedness of the brain and the body, highlighting the need to consider both aspects in the healing process after a TBI. Blood sugar regulation is a prime example of this interplay, often overlooked in the quest for improved brain health.

Timestamp: 2:05 – Integrating Functional Medicine and Neurology

The Role of Blood Sugar: Blood sugar, or glucose, is a vital fuel source for the brain and the body. Dr. Steadman explains the importance of stable blood sugar levels in maintaining optimal brain function and overall health.

Timestamp: 3:39 – Unpacking Blood Sugar Basics

Effects of Rollercoaster Blood Sugar: Fluctuations in blood sugar levels can lead to mood swings, energy crashes, brain fog, and other symptoms. Dr. Steadman discusses how unstable blood sugar can exacerbate TBI-related issues and hinder the healing process.

Timestamp: 5:45 – Rollercoaster Blood Sugar and Its Impact

Low Blood Sugar After TBI: Contrary to popular belief, brain injury can lead to low blood sugar levels (hypoglycemia). Dr. Steadman clarifies the distinction between diabetes and low blood sugar after TBI, emphasizing the need to address this issue for effective recovery.

Timestamp: 7:00 – Low Blood Sugar and Brain Injury

Sleep and Blood Sugar: The connection between blood sugar levels and sleep patterns becomes evident as Dr. Steadman explains how high blood sugar can cause difficulty falling asleep, while low blood sugar can lead to disrupted sleep and frequent awakenings.

Timestamp: 12:13 – Blood Sugar and Sleep Quality

Stabilizing Blood Sugar: Dr. Steadman offers practical insights for maintaining stable blood sugar levels throughout the day. Incorporating good fats and protein-rich foods, as well as staying hydrated, are crucial strategies to support brain health and recovery.

Timestamp: 14:51 – Strategies for Stabilizing Blood Sugar

The Power of Protein: Protein plays a pivotal role in stabilizing blood sugar and supporting brain function. Dr. Steadman shares the importance of consuming an adequate amount of protein and suggests creative ideas like protein balls and shakes for easy and nutritious options.

Timestamp: 19:11 – The Role of Protein in Blood Sugar Regulation

Hydration’s Impact: In addition to nutrition, proper hydration is key to blood sugar balance. Dr. Steadman emphasizes the significance of staying hydrated and highlights the potential negative effects of alcohol and caffeine on blood sugar levels.

Timestamp: 26:12 – Hydration and Blood Sugar

Conclusion: Maintaining stable blood sugar levels is a fundamental aspect of supporting brain health and recovery after a traumatic brain injury. By integrating proper nutrition, hydration, and a balanced lifestyle, individuals can create an optimal environment for healing and improved overall well-being.

Timestamp: 30:53 – Wrapping Up

In this comprehensive discussion, we’ve explored the crucial relationship between blood sugar regulation and traumatic brain injury recovery. By understanding the impact of stable blood sugar levels on brain health, individuals can make informed choices to enhance their healing journey. From the role of protein and good fats to the significance of hydration, these insights provide valuable tools for optimizing recovery after a TBI. Remember, small adjustments in your diet and lifestyle can yield significant benefits for your brain and overall vitality.

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

2022 Brain Injury Awareness Day Replay

Amy Zellmer

Please enjoy this replay of our 2022 Brain Injury Awareness Day virtual event!

Thank you to all of the amazing presenters who gave their time and shared their story.

A HUGE thank you to all of our sponsors who helped make this day possible:
Integrated Brain Centers
Hope After Brain Injury
Mindful Dina Joy
Lightbridge
Self Care Sanctuary/Inspired Evolution
Broken Wings
Green Compass
Brooke Mills – NCAD
Alo Holistic Wellness
Simone Fortier

Here are some of the links and info from the presentation:
Care Package: www.facesoftbi.com/carepackage
Website: www.facesoftbi.com
Facebook Group: https://www.facebook.com/groups/792052120888627
Podcast: www.facesoftbi.com/podcast-series
Doctor Guide: www.facesoftbi.com/doctor-guide
Yoga Classes: www.patreon.com/amyzellmer
Brain Health Magazine:  https://thebrainhealthmagazine.com/subscribe
FREE BOOK: www.concussiondiscussions.com/free-book
Instagram: www.instagram.com/amyzellmer

Links and Info from the Speakers: 

www.loveYourBrainCBD.com
www.lightbridgeinc.com
www.brokenwingsinc.org
www.instagram.com/drfoxyfit
www.instagram.com/abbyslovehub
PoeticGazette.com
www.instagram.com/poeticgazette
www.instagram.com/lynnjulian007
www.youareresilient.net
www.aloholisticwellness.com
www.simonefortier.com/
citizenshipforkitti.org
thewellbrainslp.com
Sweet Grass Talking, by Renee Roman Nose. Upcoming Spoken Word CD- River of Life
IASIS Micro Current Neurofeedback
(320) 593-3100.  Litchfieldeyecenter.com
www.facebook.com/groups/674815606651001

 

10 Common Concussion Misconceptions and Myths

Amy Zellmer

In celebration of the 200th episode of the “Faces of TBI” podcast, host Amy Zellmer discusses the 10 most common misconceptions about concussions. She offers explanations about each misconception and provides feedback on how to utilize the proper information. Amy also discusses her own experience with TBIs and where her journey has taken her over the years.

  • Points of Interest:
    • (00:18) Celebrating the 200th episode with 10 common concussion misconceptions
    • (2:52) First: biggest misconception is that concussion and brain injury are two different things. According to the CDC, a concussion is a form of TBI.
    • (4:00) Second: you need to hit your head and lose consciousness to get a concussion, less than 20% report loss of consciousness.
    • (5:26) Third: that you need to have multiple symptoms. Symptoms include headache, nausea, vomiting, and mood changes. You only need to have ONE symptom to classify a concussion.
    • (6:49) Fourth: a helmet or mouth guard will prevent a concussion. They can prevent serious injury, but they can’t protect you from a concussion. If your brain moves around in your skull, that can lead to a concussion.
    • (8:30) Fifth: Concussions resolve themselves in four to six weeks. While 80% might resolve in that timeframe, 20% will have lingering symptoms.
    • (9:36) Sixth: an MRI can show if you’ve been concussed or not. MRIs show brain bleeding and shearing, but not concussions.
    • (11:04) Seventh: Concussions are “mild” TBIs. The mild/moderate/severe scale only diagnoses the symptoms at onset, usually dealing with memory and consciousness. Mild TBIs have a loss of consciousness for less than 30 minutes. This doesn’t mean there won’t be lingering effects or that symptoms are ‘mild.’
    • (14:34) Eighth: all concussions and recoveries are the same. No two recoveries (or initial incidents) will be the same, people are all very different.
    • (17:21) Ninth: you have to stay in a quiet, dark room for weeks after the concussion. The CDC revised their statement on treating concussions, stating that you can resume everyday activities as soon as possible, usually after 48 hours. If things start to become too much, back off. Too much rest can make you backslide.
    • (21:49) Tenth: if you have a concussion, take Ibuprofen or Aspirin. On the off chance you have brain bleeding, these medications will actually make it worse. Tylenol is the better option. Or take nothing.
    • (29:06) Everything connects to the brain and connected, and that’s why functional neurology is so important to recovery: it takes everything into account.

Listen the podcast HERE or subscribe on iTunes

Episode brought to you by Integrated Brain Centers … schedule your FREE consultation online at www.integratedbraincenters.com

Find a Functional Neurologist near you HERE.

Support the podcast for just $5/month on Patreon and receive exclusive content: www.patreon.com/amyzellmer 

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 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?

Join me for my FREE 7 Day Wellness Challenge
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