Wellness Events Begin Monday March 13!

For you, your friends and your honey are all welcome to experience these special experiences to help you get back to yourself in all areas of your life in an inventive, creative, healing way. 

Magical Marriage & Relationship Mondays

Do you desire more meaning, connection, intimacy & separation of household chores/organization in your relationship?  Then, please feel free to take the time for you, your honey, and the health of your household by exploring deeplove. deeplove and SYMBIS (Saving Your Marriage Before It Starts & Re-marriage) are both in the form of assessments taken by the couple, books with homework and individual couple coaching sessions. Jenny Bair, MHE, has several packages to help you and your love make your heart’s desires happen. It’s best to start with a 15-minute phone consult and she guide you to the best option for you or you and your love.  All sessions can be done in person, via phone or zoom. So, set up your phone consult today by calling 972-930-0260.  So, when you sign up for any sessions or packages on a Magical Monday; you’ll receive a special gift of a “Spicy Passion” essential oil blend made by Jenny.  She offers day and evening appointments on Magical Mondays for your convenience. These services are best for the serious daters, pre-engaged, engaged and married couples.

 Read more about Jenny’s marriage coaching services here:

About

Total Immersion Education Tuesdays

We set aside free or very reasonable educational events with all of the providers at Living Well Health and Wellness on Tuesday evenings.  So, stay tuned with the newsletter and our social media to see what the latest and greatest topics and speakers will be offering you. 

Wellness Wednesdays 

Several practitioners are offering special rates on popular services for Wellness Wednesday. This is a chance to experience something new!  We encourage you to take time for your personal well-being every day at Living Well. Wellness Wednesdays makes that easy.  We look forward to seeing you make time for yourself, body, mind and spirit.

 

 

 

Nutritional and Functional Causes for Digestive Complaints

The body requires specific nutrients to function properly. When we don’t get adequate nutrition, our bodies begin to fight back and systems begin to fail. The Standard American Diet (SAD) is generally lacking in nutrient-rich foods, thus the obesity and health epidemics that are sweeping across our nation.

To keep gut function healthy, you need adequate amounts of nutrients including water, magnesium, vitamin C, and fiber to name a few. Just eating too little of these nutrients will lead to slow digestion and constipation.

Fiber — Adds bulk to stools. The USDA recommends 14 grams of fiber for every 1,000 calories consumed. Foods rich in fiber include: beans, berries, and dark, green leafy vegetables like turnip greens, spinach, and Swiss chard. I recommend a minimum of 30g of fiber a day. Fiber also is the food source for your good gut bacteria. When you eat less fiber you grow less of the good probiotics in the gut to keep your immune system and digestive system running smoothly. Nuts and seeds — particularly almonds and flaxseed — are also a great source of fiber. Other high fiber food sources include: kale, cauliflower, broccoli, red cabbage, sweet potato, and many fruits.

Magnesium — Relaxes smooth muscles and increases transit speed of food through the digestive tract. The minimum amount of magnesium you should eat in one day is 300 mg to avoid significant magnesium deficiency. Most people consume far less than that.   To be honest, most people’s nutritional tests show deficiency levels at 600 – 800mg daily. Some of the best sources of magnesium include: dark leafy greens; nuts and seeds (pumpkin seeds are a great source of magnesium!); fish like mackerel, wild salmon, halibut, and tuna; avocado; bananas; and dark chocolate.

Vitamin C — Vitamin C is a vital nutrient for immune function and it acts as a bowel irritant that can increase bowel frequency just like coffee and caffeine. It is recommended that adults consume 65 to 90 mg of vitamin C daily at a minimum. However, many people do not get even the minimum requirement and those with immune system problems, stress and poor gut health may need significantly more up to 2000mg daily in divided dose. Good sources of vitamin C include: red and green bell peppers, kale, broccoli, papaya, strawberries, cauliflower, Brussels sprouts, pineapple, kiwi, and mangos.

Other deficiencies may contribute to constipation. Hydrochloric acid (a.k.a. HCl) is a chemical released in the stomach when food is consumed. HCl and other gastric juices work to break down foods causing a release of enzymes to aid in digestion. HCl also aids in fighting infections and supporting the immune system. Too little HCl leads to slow digestion of proteins in the stomach, resulting in reflux and bloat and slowed transit time – constipation. Too much HCl can also cause reflux, increased gastric emptying, and diarrhea.

Additionally, enzymes in the pancreas also help support digestion. A pancreatic enzyme deficiency can lead to delayed digestion of proteins, fats, and carbohydrates leaving the carbs available to the bacteria to ferment, or slowing small intestine breakdown of foods and malabsorption of nutrients and nutrient deficiency and ultimately Small Intestinal Bowel Overgrowth (SIBO). Pancreatic enzyme deficiency can cause a host of digestive symptoms.  A stool test can be instrumental in detecting poor levels of HCL and enzyme production.

To keep your body functioning as it should — particularly the digestive system — you must fuel it with proper nutrients. An appointment with a functional medicine trained nutritionist can help you determine whether or not you are eating the right nutrients, and help you get more of the nutrients your body needs.

Betty Murray, CN, IFMCP, CHC is a Certified Nutritionist & Certified Functional Medicine Practitioner with the Institute for Functional Medicine, founder of the Dallas-based functional medicine clinic Living Well Dallas and Executive Director of the the Functional Medicine Association of North Texas. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutrition for autoimmune diseases, digestive disorders, MTHFR and weight loss.  You can find her book “Cleanse: Detox Your Body, Mind & Spirit” on Amazon here.

Connect with me on TwitterFacebook, and Pinterest; I’d love to hear from you!

Want more? Click here to get your free ‘Top 10 Secrets Why You Can’t Lose Weight’ and discover the real reasons you can’t lose weight and what to do about it.

 

The post Nutritional and Functional Causes for Digestive Complaints appeared first on Betty Murray.

Two Gut Organisms: A Destructive Co-Dependent Relationship

Balance of bacteria and organisms in your gut matters more than you may think. When the bacteria are out of balance you may experience symptoms such as bloating, cramping, gas, belching, constipation and diarrhea.

There are two types of organisms in the gut. One group is bacteria, the other is an archaea—a one-celled organism like a bacteria that also inhabits the gut. An over growth of archaea that produce methane gas causes constipation, while overgrowth of hydrogen sulfide producing bacteria causes diarrhea. Archaea can also cause gastroparesis, a condition in which the signals to the digestive system falter or slow down, thus slowing the digestive processes down.

The Vicious Cycle Inside Your Gut

If you have diarrhea-related Small Intestinal Bowel Overgrowth – SIBO, you are suffering from an overgrowth of hydrogen-producing bacteria in your small intestine. Bacteria produce hydrogen gas as a byproduct of carbohydrate fermentation in the gut. An overgrowth of bacteria also produces toxins that irritate the gastrointestinal lining that causes diarrhea. Most of these toxins overload the TRPV1 receptors in our gut, greatly increasing water concentration and gut movements (peristalsis) that causes diarrhea as a defensive mechanism to protect the body from the toxins and bacteria.

If you suffer from constipation, you likely have an overgrowth of archaea. Archaea in the digestive system feed off of hydrogen that other bacteria produce during the fermentation of carbohydrates in our gut. Archaea then produce methane as a byproduct of their digestion. The more fermentation and hydrogen gas that occurs in the intestines, the more methane archaea will be able to produce. Methanobrevibacter smithii seems to be the most dominant of the archaea species in the gut, compromising at least 90 percent of the archaea gut flora.

Increased hydrogen-producing bacteria and poor lactose absorption have been correlated with an overgrowth of archaea in the gut and gastroparesis (slowing of digestive activities) and constipation. Decreased migrating motor complex function (or MMC, the process by which the digestive system eliminates waste) also leads to an increase of hydrogen (feeds archaea) and methane concentrations in the gut, which causes excessive bloating. People suffering from archaea overgrowth also have significantly lower colon pH, which can help protect the bacterial overgrowth from immune elimination.

How does archaea dysbiosis further hinder MMC function to the point of chronic constipation? Serotonin (5-HT3 / 5-HT4) is one of the biggest neurotransmitters in the gut associated with regulating proper gut function. Lower amounts of serotonin in the gut leads to reduced function and chronic constipation in methane-dominant SIBO. Reduced activation of the serotonin receptors in the ileum greatly slow down both gastric emptying of the stomach, which can cause gastroparesis symptoms, and emptying of the small intestine, which can lead to SIBO.

Stopping the Cycle

Bacteria and archaea in the gut feed off of each other, so how do you stop the back and forth of bacterial or archaeal overgrowth?

Taking a probiotic while following the FODMAP diet (explained in this article) is usually the best way to maintain balance of the gut bacteria. Without testing to determine exactly what your imbalance is, take a full-spectrum probiotic. Reducing FODMAP foods takes away the food source for these bacteria. If your problems are pronounced and doing the diet does not result in symptoms, I recommend seeing a functional medicine practitioner for additional help. Once you’ve achieved balance (are no longer experiencing symptoms), often the FODMOP diet isn’t necessary, though a plant-centric with adequate protein and healthy fat such as the Paleo diet is still recommended. Regular exercise can also help to regulate the MMC function of the gut.

Betty Murray, CN, IFMCP, CHC is a Certified Nutritionist & Certified Functional Medicine Practitioner with the Institute for Functional Medicine, founder of the Dallas-based functional medicine clinic Living Well Dallas and Executive Director of the the Functional Medicine Association of North Texas. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutrition for autoimmune diseases, digestive disorders, MTHFR and weight loss.  You can find her book “Cleanse: Detox Your Body, Mind & Spirit” on Amazon here.

Connect with me on TwitterFacebook, and Pinterest; I’d love to hear from you!

Want more? Click here to get your free ‘Top 10 Secrets Why You Can’t Lose Weight’ and discover the real reasons you can’t lose weight and what to do about it.

The post Two Gut Organisms: A Destructive Co-Dependent Relationship appeared first on Betty Murray.