Is exercise really “all that”?

Is exercise really “all that”?

It is, indeed!  Exercise consistently comes up whenever lifespan and disease prevention are discussed.  Of course, you cannot exercise your way out of a poor diet, too much stress, or a lack of sleep, but if those issues have been resolved, exercise should be your next move.  

For the most part, I am not referring to marathons since too much exercise can be bad in a lot of people because the body cannot control the inflammatory response or the breakdown of muscle, which may be deleterious.  As the saying goes, “too much of a good thing is not a good thing”. 

Engaging in 150 minutes per week of moderate exercise is the sweet spot for most of us, and it has wonderful results.  In fact, it lowers blood sugar in diabetics as effectively as any other medications we now offer. Moderate exercise by definition, make your pulse quicken, but you can still carry on a conversation.

Here are 5 strategies you may use to start engaging in the kind of moderate exercise that will help you stay healthy for longer.  

Walking

The standard example of moderate exercise is brisk walking. You may simply change your speed to get the moderate intensity level, and it is low-impact and easy on the joints.

Cycling

Cycling is an excellent example of a moderate workout, especially when done on flat ground. Your fitness level will determine the speed, although for many people, a speed of 10 to 12 mph on flat ground would be considered moderate.

Swimming

Swimming is another activity that qualifies as moderate exercise when done at a leisurely pace. Additionally, it has a mild impact and may be an excellent option for those who have joint problems.

Dancing

Dancing can be categorized as a moderate form of exercise, depending on its intensity. This can involve social dancing or dance fitness classes like Zumba.

Aquatic exercise

Exercises done in water are typically less taxing on the body while still being effective. It’s common to find a nice example of moderate exercise in a water aerobics class.

Start slow and most of all make sure you are doing something fun so you keep doing it!

Are your gut issues making you sad?

Are your gut issues making you sad?

Growing evidence points to a link between depression and irritable bowel syndrome (IBS). Abdominal discomfort, gas, bloating, diarrhea, and constipation are some of the symptoms of IBS, a common gastrointestinal illness. According to studies, those who have IBS are more likely than the general population to struggle with anxiety and depression.

IBS and depression may be related for various reasons, as follows:

Modified gut-brain connection:

The gut-brain axis, a complex communication network encompassing the gastrointestinal tract, enteric nervous system, and central nervous system, connects the gut and the brain. IBS symptoms and mood disorders, like depression and anxiety, may be brought on by disruptions in this connection. Common issues causing this disruption are unbalanced gut bacteria and low-grade inflammation.

Unbalanced gut microbiota

The billions of bacteria and other microorganisms that comprise the gut microbiota are essential for maintaining digestive health and controlling immune responses. According to research, gut microbiota abnormalities can affect mood and mental health, causing IBS and contributing to the condition. Stress, antibiotics, and processed foods cause imbalances.

Researchers believe chronic low-grade inflammation to be present in certain IBS patients and, in my experience, all IBS patients. Increased levels of inflammatory markers have been discovered in persons with major depressive disorder. It would make sense, as inflammation blocks the production of our feel-good neurotransmitter, serotonin, through inflammatory molecules, cytokines, and, guess where cytokines mainly originate, the gut.

IBS and depression have a complicated association, and not everyone with IBS will also experience depression. However, I have found most people with depression have gut issues of some kind. To heal the gut is an excellent first step in your health journey. Some necessary steps are as follows:

  • Eliminate inflammatory foods like gluten, dairy, and processed foods.
  • The next step is to support your microbiome with a good spore probiotic, Sporific, and increase dietary fiber (food for your good bacteria).
  • Finally, heal your gut with a supplement like Glutaprotect and SBI Protect. 

Don’t forget everything is connected in your body, especially your gut and brain!

Is your home silently making you sick?

Is your home silently making you sick?

Living in Colorado and its arid climate, most of my patients never consider that their home may be harboring a deadly healthy disruptor, mold, and mold’s health-disrupting toxins. Despite some very reasonable arguments from my patients that there is no way that they could have mold, I persist in ruling this out because mold toxins are notorious immune system disruptors and lead to everything from multiple sclerosis to cancer if they are present, including more common things like chronic fatigue and persistent depression. Even here in Colorado, it is rampant, as I have found it over and over in my chronically ill patients, and by addressing the source of mold, those same patients have started to heal.  

Keep a very open mind to this as a hidden health disruptor. Testing is vital, and many mold companies use air testing, and those tests notoriously miss mold toxins. Hence, an excellent place to start is an ERMI (Environmental Relative Mold Index) test to perform in your home, which you can order online, or get a blood test at mymycolab.com, where they will mail the kit to you to see if you are currently being exposed. If you are being exposed to mold, having the right company discover where that mold is vital by using moisture sensors to find the areas in the home with mold and remediate is critical. 

What to do if you know you have mold is essential. Your home’s typical air filter will not address the toxins that make you sick, as mold toxins are tiny. Start with an air filter like IQ Air and put it in your bedroom. Eat many cruciferous vegetables for improved detox, and drink a lot of water. Phosphatidylcholine helps your liver make bile which binds toxins and lets you get rid of them through your stool. There are also binders that can help, taken away from meals and other supplements, which will keep the toxins in the GI tract to be excreted.

 Keep a very open mind when it comes to mold and the insidious role it plays in health. The more humid the climate you live in, the more of an issue it is likely to be. Knowing the answer to the air quality you’re breathing and whether it is full of mold toxins is essential to staying healthy.