Clean Living Blog

Nutrition Education

Why is Vitamin D so Important?

Vitamin D is an essential nutrient that supports a number of critical physiological functions in the body.

  • Supporting thyroid health
  • Improving immunity
  • Building strong bones

These are just a few of the key processes vitamin D help support.

It’s arguably one of the most important vitamins for whole-body health, though most people don’t get enough of it. In fact, 29% of U.S. adults are deficient in vitamin D, and an additional 41% are insufficient, even though we can get the vital nutrient through multiple sources (namely: sunlight, food, and supplements).

A deficiency in vitamin D can result in a long list of less-than-ideal physical and mental symptoms, including:

  • Poor bone health
  • Brain fog
  • Weakened immune system
  • Mood swings

In addition to plenty of daytime sunshine, you can get vitamin D from foods like yogurt, eggs, and salmon; you may also need high quality supplementation depending on your diet, lifestyle, or genetic factors. If you rely on food sources for Vitamin D, make sure you aren’t eating anything that triggers inflammation in your body.

Contact our office to see if supplementation is the right choice for you!

Functional Medicine

Unlocking the Power of Squats: The Whole-Body Workout Wonder!

For those who’ve just started or have been regularly exercising, you may be wondering why everyone is so hyped up about squats. Different social media personalities swear by only some specific moves, while others find benefit in performing a million different exercises per workout. There’s isn’t one right answer! What you want to aim for is an even-keeled exercise plan that addresses primary areas of the body.

Squats primarily stimulate lower body growth, but also warrant a growth response from the entire body (it requires several muscle groups to go up and down, especially if you’re using weights).

Squats require mental focus as well as physical effort. It’s a whole-body experience that benefits different muscle groups, encourages cognitive function, and promotes mind-body coordination to successfully execute.

If you’re wondering what exercise is right for you, or want to branch out into more difficult routines, contact our office. We can help you determine if your health is ready for more strenuous exercise and strategize the best course of action for your unique needs.

Functional Medicine

Age with Grace: Empowering Tips to Embrace Natural Aging and Thrive!

We can prepare our bodies for natural aging in empowering, healthy ways.

If you’re wondering how health and wellness may look different as you advance in age, here are some tips to help you stay proactive:

  1. Take care of your joints – walking regularly is a great tool for this.
  2. Exercise your brain to stave off cognitive decline.
  3. Build and maintain muscle mass.
  4. Get regular checkups to stay aware of how your body is functioning.
Build and maintain muscle mass

By protecting and preparing your body for the inevitable, you may find that later years are some of the most enjoyable.

Contact our office for more information on proactive wellness practices.

Functional Medicine

Understanding Adrenal Fatigue

Adrenal fatigue is a term used to describe a group of symptoms that occur when the adrenal glands are unable to keep up with the demands of ongoing stress.

Symptoms of adrenal fatigue can include:

  • Fatigue and low energy
  • Difficulty falling asleep or staying asleep
  • Weight gain, especially around the midsection
  • Brain fog and difficulty concentrating
  • Mood swings, irritability, and anxiety
  • Cravings for salty or sweet foods
  • Low blood pressure
  • Decreased sex drive
  • Hair loss or thinning
  • Muscle weakness or pain

While conventional medicine may not recognize adrenal fatigue as a medical condition, functional medicine takes a more holistic approach and offers a range of interventions to address the underlying imbalances that contribute to these symptoms.

One of the key strategies for managing adrenal fatigue is to support the body’s stress response system. This can include lifestyle changes like reducing stress, getting regular exercise, and improving sleep quality. In addition, functional medicine practitioners may recommend supplements and herbs known to support healthy cortisol levels and promote balanced adrenal function.

Another important aspect of functional medicine for managing adrenal fatigue is addressing any underlying imbalances in the body. For example, nutrient deficiencies, gut imbalances, and inflammation can all contribute to adrenal dysfunction. Our office works to identify and address these imbalances through personalized testing and targeted interventions.

Are you ready to tackle your overall wellness? Contact our team now!

Nutrition Education

What are antioxidants?

When people hear the word “free radicals,” they often associate them with harmful substances that damage our bodies. However, there are certain compounds known as antioxidants that play a crucial role in promoting overall health! Antioxidants are substances that help protect our cells from oxidative stress and support various bodily functions.

You can find antioxidants in a variety of foods, including:

  • Berries, such as blueberries, strawberries, and raspberries
  • Dark chocolate
  • Leafy greens, like spinach and kale
  • Nuts and seeds, such as almonds, walnuts, and flaxseeds

Incorporating foods rich in antioxidants into your diet can provide many health benefits:

  • Cellular health: Antioxidants help neutralize harmful free radicals, reducing the risk of cell damage and promoting cellular health.
  • Anti-aging effects: The presence of antioxidants in your diet may help combat signs of aging and support youthful skin.
  • Immune support: Antioxidants contribute to a strong immune system, protecting your body against infections and diseases.
  • Heart health: Studies suggest that antioxidant-rich foods can help maintain cardiovascular health by reducing the risk of heart disease.
  • Cognitive function: Some research indicates that antioxidants may play a role in preserving cognitive function and reducing the risk of age-related decline.
  • Overall well-being: By incorporating antioxidant-rich foods into your daily meals, you can support your body’s natural defense systems and promote a sense of well-being.

If you’re looking for ways to incorporate more antioxidants into your diet, don’t hesitate to call our office today to set up an appointment. We can provide you with guidance and tips on how to boost your antioxidant intake and promote a healthier lifestyle.

Nutrition Education

Dr. Nancy’s Favorite Green Juice

Green juice is simply vegetable juice made from green vegetables. Mix it with carrots or a little fruit to cut the green flavor. Lemons are a great way to remove excess green taste as it can be unpalatable initially for some to drink vegetables instead of eat them.

It is incredibly energizing to start your day with green juice, but sometimes it’s too cold to think about freezing juice on a freezing day. Detox broths are great in winter months. Simply put the green veggies in water and boil, strain the veggies and eat later, sip the broth in the morning. Dr. Nancy’s favorite detox broth is 1 cup parsley, 1 cup celery, 1 cup carrots, 4 cups water, pinch of salt, boil 30 min, strain and sip! Talk to our team if this is right for you. Some individuals are on blood-thinners and cannot have too much Vitamin K. There are other options for you to help give virtually intravenous vitamins to your system. Book a consultation with our expert team today.

Nutrition Education

Green Tea Matcha Latte

Matcha is powdered green tea. You can also consume green tea by using a tea bag in hot water for a similar effect. Green tea and matcha are powerful antioxidants. They’re a great way to wean off acidic coffee if you’re like most Americans that drink too much. It’s anti-cancer and fantastic for Lyme disease.  Green tea can help fibromyalgia and chronic fatigue syndrome as it’s energizing but not anxiety-inducing. Some individuals are recommended to have 1-3 cups per day, some can’t handle any caffeine at all due to anxiety or reflux.  If you have trouble sleeping, avoid caffeine after 12pm or all together.  Talk to our team to see if this superfood is right for you.

Nutrition Education

Sprouts

Sprouts are an amazing adjunct to any diet. They are a super food that’s rich in vitamins, enzymes, life, and antioxidants. They’re easily digested and packed with protein.  Sprouts help fight cancer and are very energizing. Try them on sandwiches, salads, or as a garnish to soups.  They are flavorful and fun! Sprouts help with chelation, which is removal of toxins from the body. Cleaning our body is important as it gets dirty, just like our house does!

Talk to our team about the right sprouts for you as some contain lectins which can be hard to break down for some people. Book a consultation today to learn more.

Nutrition Education

Hormone Health

Hormone health is crucial to overall health. Hormones control everything. Avoiding plastics is very important as these reach hormone havoc on the body. They cause the body in men, women and children to up-regulate estrogen receptors. This promotes growth of tissues: fatty tissue, tumors, cysts, fibroids and more. Use glass bottles and containers. Avoid microwaving food, especially in plastic! Use glass tupperwares and a toaster oven. Try mushrooms, like Lion’s Mane, to absorb the toxins that mess up hormones. Maca is a great adatogenic hormone regulator for men and women.

Hormone Health Tips:

  • Avoid plastics
  • 1-2 cups veggies at meals
  • Sleep 8-9 hours per night
  • Reduce stress
  • Focus on the adrenals
  • Consume maca & mushrooms

Talk to our team about how to help your hormones today, naturally and effectively.

Nutrition Education

Lemons – A Life Line for Your Health

Lemons are a great part of most healthy lifestyles. They help you to drink more water, help you to avoid retaining water, and help with digestion. They help the gall bladder do its job to break down proteins, fats, and remove toxins! If you don’t have a gall bladder, lemons are a great adjunct for you. 1-3 lemons juiced per day in water or on food is great. If you have reflux, lemons can actually help reduce it by triggering the gastroesophageal sphincter to close. If lemons feel too acidic for you, try licorice, as long as you don’t have high blood pressure.  It can be hard to know if lemons are right for you, but talk to our team to see.  We look forward to helping you to feel your best and customize what’s right for you.

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