3 things to calm ASTHMA

3 things to calm ASTHMA

 

Asthma is one of the most common diseases in America, affecting nearly 1 in 12 people. It can affect anyone regardless of age, gender, or health condition regardless of whether or not you have a history of respiratory issues or not. Asthma causes the airways to swell up and reduce the surface area available for air to pass through the bronchioles into the bloodstream. This makes it difficult to get enough oxygen into your body and causes shortness of breath, coughing, paleness, and lethargy. While asthma is traditionally associated with either genetics or a permanent condition, functional medicine physicians are finding that the main causes include bad air quality, poor diet and gut health, and food sensitivities – all of which can be addressed with natural remedies. As it turns out, asthma does not have to result in being chained to an inhaler for the rest of your days if you learn to fight the disease at its source.

Recently, functional medicine patients have been able to slowly decrease symptoms and taper off of their inhaler by focusing on improving gut and respiratory health naturally. It is common for patients who suffer from asthma to also have an unbalanced gut microbiome and conditions such as leaky gut. These conditions contribute to an increase in unhealthy inflammation throughout the body, which can manifest itself in a variety of ways – in this case causing inflammation in the sinuses and lungs. If you have ASTHMA and want to know more, schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.

In most cases, patients who have undergone a regular dosage of prescription antibiotics can experience damage to the lining of the stomach wall as a result. This causes a variety of side effects that include decreased nutrient absorption, immune response, and also increases the risk of developing leaky gut and inflammation. Asthma is largely a cause of a multitude of physiologic conditions that when all left unattended and out of control, lead to a much greater risk for developing the disease and its symptoms.

How to Naturally Fight Asthma

 While there is no known cure for the condition other than an inhaler and prescription medication, there are ways to fight symptoms and reduce your risk of contracting the disease. This is done by targeting the causes of asthma and inflammation, damaged lung tissue, decreased oxygen utilization, and more.

Some of the steps you can take to curb these symptoms naturally and at the source include:

Improve Your Diet

There are various types of foods that can help to improve oxygen absorption, airway health, and also increase the immune response and protect against inflammation and tissue damage. Anti-inflammatory foods include leafy greens, walnuts, grains, and fish. Removing heavy foods that are pro-inflammatory will also aid in reducing asthma risk as well as increasing energy and overall gut health. Start by slowly removing certain foods for a period of time including those that contain gluten, dairy, and soy.

Supplement With Magnesium and Zinc

Magnesium helps the tissues in your airways relax so you can breathe easier and with less effort. Studies show almost half of Americans consume much less than the recommended amounts of this crucial mineral from food alone and is a reason why asthma risk is high for so many people. Whole-food magnesium sources include nuts, seeds, and leafy greens. It is also recommended to start supplementing with a multivitamin or targeted specific dietary options. Aim for 400 mg of magnesium daily, preferably as magnesium glycinate. Zinc is another important mineral for your immune system and people with deficiencies are at a higher risk for asthma due to the decreased ability for the body to utilize oxygen and produce red blood cells without it. Zinc-rich foods include beans, nuts, and high-quality animal protein. Aim for 15 mg of zinc daily in your food and supplements.

Engage in Deep Breathing Exercises

Deep breathing and meditation exercises can be an easy and effective way to not only fight against the symptoms of asthma but also improve mood and cognition as well. By performing deep breathing exercises at least 3-4 times a week, you can slowly improve overall lung capacity, increase oxygen absorption, and enhance the overall health of the respiratory system. In addition, deep breathing exercises also help to curb stress which is another asthma-inducing contributor. Stress is terrible for those with asthma as it harms your body’s ability to fight infection and inflammation, making it much more susceptible to a variety of conditions.

If you are suffering from asthma or believe you are beginning to develop symptoms, schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya. By treating the symptoms from the source of the problem, you can improve lung capacity and tissue health naturally without the need for prescription pills or surgery.

Breast Implant Sickness?

Breast Implant Sickness?

After assurance from breast implant makers that concerns about silicone leaks were a thing of the past, more than 10 million women worldwide have received silicone breast implants in the past decade. However, a growing body of research — supported by increased symptom reporting by women —links silicone breast implants to autoimmune disorders and a rare form of immune cancer.

Silicone breast implants linked to autoimmune disease

Doctors commonly advise potential breast implant candidates that the risks are minimal, yet multiple recent studies indicate otherwise.

A recent study at the University of Alberta comparing nearly 25,000 women with breast implants to nearly 100,000 without them confirmed that nearly one in four implant recipients is at risk of developing an autoimmune disorder.

The risk for women with breast implants developing an autoimmune disease is 45 percent higher than for those without implants.

While former studies on the topic have been criticized because they were based on self-reporting by subjects, this study used doctor-based diagnoses to confirm results.

Previous research has also found surgical mesh implants used for gynecological or hernia repair may be linked to autoimmune disorders such as rheumatoid arthritis and lupus. Additionally, patients with allergies prior to the procedure were significantly worse afterward.

In the Alberta study, the strongest links were shown between silicone implants and these autoimmune conditions:

  • Sjögren’s syndrome, an autoimmune disorder of the salivary and tear glands.
  • Sarcoidosis, an autoimmune disorder of the lung, skin and lymph nodes.
  • Systemic sclerosis, an autoimmune disorder of the connective tissue affecting the skin, arteries, and visceral organs such as lungs and kidneys.

The theory behind these findings is that foreign material of the mesh and silicone implants causes an activation of the immune system. The body continues to fight the “invader” and over time autoimmunity develops.

In the largest-ever long-term safety study of breast implants, a similar study this year at The University of Texas MD Anderson Cancer Center linked silicone implants with higher rates of Sjögren’s syndrome, rheumatoid arthritis, scleroderma, dermatomyositis, and melanoma compared to the general population. To have an assessment for autoimmunity, please click here to receive a consultation with Dr. Celaya.

Emerging form of breast implant-related cancer on the rise

Individuals with breast implants are also at risk of developing breast implant large cell lymphoma, or BIA-ALCL. BIA-ALCL is not breast cancer but a form of non-Hodgkin’s lymphoma, a cancer of the immune system.

In most cases BIA-ALCL is found in fluid and scar tissue near the implant, however there are cases where it spreads throughout the body.

The FDA states, “At this time, most data suggest that BIA-ALCL occurs more frequently following implantation of breast implants with textured surfaces rather than those with smooth surfaces.”

Plastic surgeons have identified 615 cases of BIA-ALCL worldwide with the disease occurring at higher rates among women with textured implants. French authorities have recommended against the use of textured implants due to the cancer risk.

At present, however, the risks are difficult to determine due to significant limitations in world-wide reporting and lack of data.

Lax reporting rules at fault for lack of patient awareness

Prior to 2017 the FDA allowed breast implant companies to report breast implant injuries as routine events that did not require public disclosure. This effectively kept the information from the public and may have skewed opinions on the safety of using them.

In 2017 reporting rules were changed and reports of injuries soared. At the current rate, they are slated to increase more than 20-fold in the last two years from the previous two-year period.

According to an ICIJ analysis of FDA data, after the rule change the number of suspected breast implant injuries skyrocketed from 200 a year to more than 4,500 in 2017 alone.

In just the first half of 2018, that number almost doubled to more than 8,000 filed reports.

The increase in reports doesn’t mean implants are suddenly going bad but that they may never have been as safe as patients were told in the first place.

The FDA has acknowledged a “transparency issue” regarding the undisclosed injury reports and that the increase in numbers reflected the change in reporting rules.

Changing the system to better protect breast implant recipients

The FDA warns that as many as one in five women who receive breast implants will get them removed within a decade due to complications such as rupture, deflation, and painful contraction of scar tissue around the implant, but currently there is no warning about autoimmunity.

The good news is that in response to the new information, the FDA and agencies around the world acknowledge that more research needs to be done to determine the autoimmune and cancer risks of implants.

While current studies do not prove breast implants cause these diseases, they do show that women with the implants suffer them at significantly higher rates than women without implants.

It’s proposed that bacterial infection of a biofilm that surrounds the implants is the likely cause of implant-related illness, including BIA-ALCL.

Patient advocates propose rules requiring breast implants to be sold with “black box” label warnings, which are reserved for life-threatening and other serious risks.

Undoubtedly, it will take much larger and longer studies to root out the details and bring about protective actions, and in the meantime, doctors and patients need to have deeper conversations about the benefits and risks of silicone breast implants.

If you would like a Free Consult with Dr. Celaya, please click here. 

Six lifelong habits found among the happiest people

Six lifelong habits found among the happiest people

In functional medicine we look at diet and lifestyle strategies to prevent or reverse disease, calm inflammation, and slow the aging process. However, other overlooked but extremely important aspects to your health are your general happiness, well-being, and attitude. Science shows happiness and positivity are correlated with better health. If you are not naturally happy, not to worry, simply putting forth small and regular efforts in the direction of happiness, such as writing in a gratitude journal, has been shown to improve health.

In what is thus far the most comprehensive study on what makes people happy, researchers looked at the lives of Harvard graduates, blue-collar workers, and women spanning almost a decade. From that data, they found six common themes that ran through the lives of the happiest lifelong subjects. If you would like to meet with Dr. Celaya to discuss your issue, schedule a FREE 15-MINUTE CONSULTATION.

1. Avoid smoking and alcohol. Researchers found those with lifelong smoking and alcohol habits were unhappier than those who abstained. Among the study subjects, not smoking was the most important factor in healthy aging.

Likewise, the study showed that alcohol robbed people of happiness and sabotaged their relationships (healthy relationships are one of the six factors of happiness).

In functional medicine we know smoking and regular alcohol consumption make it hard to be healthy and happy for other reasons. Smoking robs your brain of oxygen, degenerating it more quickly. This has an effect not only on your brain function, personality and mood, but also on the health of your body. Regular alcohol consumption has also been shown to more quickly degenerate the brain and promote leaky gut and inflammation.

2. A college education. Despite income, social class, or IQ, college-educated research subjects were happier in the long run. Those with higher education tended to take better care of their health and avoid destructive habits like smoking and drinking. Exercising your intellectual curiosity is also good for the brain at any age and despite your education.

3. A happy childhood. Ok, this one is unfair for a lot of people. Feeling loved by one’s mother was a bigger predictor of lifelong happiness despite income or IQ. Coping well with adolescence was another predictor. But not to worry if your childhood has been something only from which to recover. Caring, loving friendships and relationships have been shown to compensate for damaging childhoods, and those are factors you can develop through self-work.

4. Good relationships. Mutually heathy, loving, and supportive relationships were found to be fundamental to happiness across all the study subjects’ lives. This includes continually widening your social circles so that if some friends fall away new ones to fill their place.

5. Good coping skills. No one is spared from bad stuff happening. However, happier people are more resilient and better able to cope with hardship. This can be a learned skill, even if you need a therapist’s help. Coping skills include altruism, creating good outcomes out of bad situations, staying focused on the bright side, and keeping a sense of humor.

6. Giving back. The happiest study subjects intuitively followed a path that spiritual traditions have espoused for millennia — happiness is found through service. As they matured, the study subjects who served in building community and relationships thrived best. This includes mentoring, coaching, consulting, and otherwise selflessly sharing the fruits of well-earned wisdom.

Sometimes it can be difficult to “practice happiness” when we feel terrible. One of the most rewarding aspects to a functional medicine recovery journey is a boon to your general mood, well-being, and sense of love. Schedule a FREE 15-MINUTE CONSULTATION to find out how.

Can living at high altitudes can increase your depression?

Can living at high altitudes can increase your depression?

Emerging research reveals that higher-altitude living contributes to a higher risk for depression and suicide. While studies continue to look into the mechanisms behind this trend, it’s clear a variety of factors come into play. From the unique effects that altitude has on the brain to social and psychological aspects of life in the high country, many of these factors are influenced by your lifestyle and dietary choices.

In the United States, the highest suicide rates are in the intermountain area — in particular, Arizona, Colorado, Idaho, Montana, Nevada, New Mexico, Utah, and Wyoming. Wyoming comes in first with two times the national suicide average, and the other states on this list consistently score in the top ten nationwide.

Resort town life: A recipe for desperation and impulsiveness?

While some studies reveal physiological factors behind the altitude-linked descent into suicidal depression, the experts say social, economic and cultural factors can also play a role.

Mountain community is transient by nature. The mountain resort-town life revolves around two seasons: winter and summer. Ski season and summer tourist season are the main busy times separated by two off-seasons that locals like to call “mud season.”

During mud season, while everything is either buried in spring snowmelt or autumn rain, the tourists disappear, locals have little to no income, and one’s sense of displacement, isolation, depression, and uncertainty can increase dramatically. Having to make it through this tough time twice a year, every year can cause high levels of stress and depression. Schedule a FREE 15-Minute Consultation with Dr. Celaya.

Social isolation. These remote communities are spread far apart, breaking up the interconnectedness that people have in more populated areas. In addition, many residents come and go during “mud season,” making it hard to develop strong social bonds. This undermines the creation of the well-established intergenerational relationships, deep social connections, and the resulting support systems known for supporting mental health and stability.

Financial struggle and uncertainty. When we think of resort towns, we think of enjoyment and freedom surrounded by natural beauty. However, the reality for many residents is a life of working two to four jobs during tourist season, the twice-yearly mud-season of unemployment, unaffordable housing that changes frequently, and constant financial worries. This puts enormous stress on individuals, families, and relationships.

Party culture and substance abuse. Resort towns are notorious party towns, and the use of alcohol and other drugs is more prevalent. According to Mental Health America, substance abuse is likely a factor in half of all suicides, and the lifetime rate of suicide among those with alcohol problems is three to four times the national average.

Altitude’s effect on the brain may increase suicide risk

A recent Harvard study analyzed previous studies linking life at higher altitudes to increased risk of depression and suicide.

While more than 80 percent of US suicides occur in low-altitude areas, that’s because most of the population lives near sea level. Adjusted for population distribution, suicide rates are almost four times higher at high altitude versus low altitude.

A possible physiological explanation for this trend has been considered: Chronic hypobaric hypoxia, or low blood oxygen, might alter serotonin and dopamine metabolism in the brain as well as negatively influence how energy is transferred in cells and tissues.

Lowered serotonin production. Studies also show high altitude reduces serotonin levels, which is associated with mood and anxiety disorders. And the higher you go, the greater your risk for suicide.

In fact, Salt Lake City residents have a 30 to 40 percent higher risk of suicide just based on their altitude compared to those at sea level. Nearby Alta and Snowbird — both ski resort towns — have a suicide rate two times that of the national average.

Raised dopamine production. On the other hand, altitude increases the production of dopamine, the brain neurotransmitter associated with pleasure-seeking and risk-taking.

This is complicated by the fact high altitude living attracts outdoorsy risk-takers who may already have increased dopamine levels that make them prone to the impulsivity associated with suicide.

Support your mental health with dietary and lifestyle measures

While we need more research into the altitude-suicide connection, it’s clear that high-mountain living presents many challenges to mental health. If you live in a high-altitude location, be aware of the factors below to see if your risk for depression and suicide may be higher.

Symptoms of impaired serotonin activity:

  • Loss of pleasure in hobbies and interests
  • Feelings of inner rage and anger
  • Feelings of depression
  • Difficulty finding joy from life pleasures
  • Depression when it is cloudy or when there is lack of sunlight
  • Loss of enthusiasm for favorite activities
  • Not enjoying favorite foods
  • Not enjoying friendships and relationships
  • Unable to fall into deep restful sleep

Symptoms of high dopamine activity:

  • Agitation
  • Anxiety
  • Impulsiveness
  • Heightened cognitive acuity
  • Hedonism
  • High libido
  • Hyperactivity
  • Insomnia
  • Mania
  • Paranoia
  • Lack of self-control

Anti-inflammatory diet to support brain health. Ongoing research reveals a strong link between brain inflammation and various depressive disorders. Support your body’s ability to quell inflammation with a diet free of common allergens and reactive foods.

Symptoms of blood sugar dysregulation. Imbalances in blood sugar can be at the root of many mood issues.

Signs and symptoms of low blood sugar include:

  • Increased energy after meals
  • Craving for sweets between meals
  • Irritability if meals are missed
  • Dependency on coffee and sugar for energy
  • Becoming lightheaded if meals are missed
  • Eating to relieve fatigue
  • Feeling shaky, jittery, or tremulous
  • Feeling agitated and nervous
  • Poor memory, forgetfulness
  • Blurred vision

Signs and symptoms of high blood sugar include:

  • Fatigue and drowsiness after meals
  • Intense cravings for sweets after meals
  • Constant hunger
  • General fatigue
  • Waist girth equal to or larger than hip girth
  • Craving for sweets not relieved by eating them
  • Frequent urination
  • Increased appetite and thirst
  • Difficulty losing weight
  • Trouble falling asleep

Support your stress response with adrenal adaptogens and phosphatidylserine.

  • Panax ginseng
  • Ashwagandha
  • Holy basil leaf extract
  • Rhodiola
  • Boerhaavia (Punarnava)
  • Pantethine (B5) and B vitamins
  • Phosphatidylserine liposomal cream that delivers 2000mg per day

Moderate your caffeine intake. Caffeine can stress your adrenals, making it harder to cope with high stress.

Support serotonin levels with 5HTP (a serotonin precursor) or L-tryptophan.

Support brain bioenergetics with creatine.

Use moderate exercise to manage stress levels and support brain health.

Stress management practices such as meditation, chi gong, and yoga help to moderate stress and relieve depression.

Actively build community and social connections by joining a volunteer group, drama club, book club, or other organization.

Know the signs of increased social isolation in yourself and loved ones.

If you have substance abuse issues, please contact my office for a referral for assistance.

Check for deficiencies in vitamin D, B2, and iron, all of which can affect mood.

High altitude life has many joys and benefits, and it doesn’t have to be a recipe for depression disaster. To learn more about how you can support your well-being while living at altitude, please contact my office.

For emergency help, contact the National Suicide Prevention Hotline at 1-800-273-8255 or suicidepreventionlifeline.org.

If you feel that something is wrong, and your doctor is just not getting to the bottom of it, schedule a FREE 15-Minute Consultation with Dr. Celaya.

Why your doctor doesn’t understand adrenal fatigue.

Why your doctor doesn’t understand adrenal fatigue.

If you struggle with chronic exhaustion, insomnia, poor immunity, and persistent low blood sugar symptoms, you likely have poor function of the adrenal glands, which sit atop the kidneys and secrete stress hormones. However, your conventional doctor may have told you there is no such thing as adrenal fatigue based on guidance from The Hormone Foundation. What they may not understand is that there is a continuum of adrenal function and that the brain plays a role in adrenal fatigue.

The debate about adrenal fatigue versus primary adrenal insufficiency

The term “adrenal fatigue” has become a household word in the chronic illness world, and for good reason. The adrenal glands are our frontline against stressors large and small. In our constantly chaotic and nutritionally-depleted lives, these hard-working little glands can become worn down, sometimes to the point of barely working, right along with the areas of the brain that govern them.

What’s confusing is a recent statement by The Hormone Foundation which claimed adrenal fatigue does not exist and is not supported by any scientific facts, and that primary adrenal insufficiency is the only real version of adrenal dysfunction.

However, according to integrative physician Richard Shames, MD, both adrenal fatigue and primary adrenal insufficiency exist along the same continuum but are separated by the severity of symptoms and treatment methods. In a nutshell, adrenal fatigue can also be referred to as mild adrenal sufficiency.

If you really want to know about your adrenal health, schedule a FREE 15-Minute Consultation with Dr. Celaya.

Primary adrenal insufficiency is caused by damage to the adrenal glands, such as by an autoimmune condition like Addison’s disease that attacks and destroys adrenal tissue. Primary adrenal insufficiency is diagnosed through blood tests and can be treated with medications that replace adrenal hormones.

Symptoms of primary adrenal insufficiency include:

  • Weakness
  • Fatigue
  • Muscle aches
  • Loss of appetite with weight loss
  • Craving salty foods
  • Dizziness, low blood pressure
  • Feeling lightheaded when standing up
  • Gastrointestinal symptoms such as nausea, vomiting, and abdominal discomfort

Adrenal fatigue describes when lab tests don’t support a diagnosis of primary adrenal insufficiency but a person still experiences adrenal-related symptoms such as:

  • Excessive fatigue and exhaustion
  • Non-refreshing sleep
  • Feeling overwhelmed by or unable to cope with stress
  • Craving salty foods
  • Difficulty concentrating
  • Brain fog
  • Poor digestion

Functional medicine practitioners diagnose adrenal fatigue by considering symptoms as well as results from a 24-hour saliva cortisol test.

Current blood tests are good at diagnosing severe forms of adrenal insufficiency such as Addison’s disease but not mild adrenal insufficiency, or adrenal fatigue.

This debate between adrenal fatigue and primary adrenal insufficiency is reminiscent of the former debates about “mild” hypothyroidism. Twenty years ago, many endocrinologists denied mild hypothyroidism as a true diagnosis because they believed that as long as a patient was within conventional TSH reference ranges they could not possibly be sick.

However, doctors trained in functional medicine recognize that a functional reference range — a narrower TSH range that reflects optimum thyroid health — means that a serious thyroid problem can exist within the conventional TSH range.

As testing and recognition of adrenal fatigue, which affects many people, continues to gain medical acceptance, we will start to refer to it as mild adrenal insufficiency.

The role of the brain in adrenal fatigue

It’s important to understand the brain plays an important role in adrenal fatigue. This explains why nutrients to support your adrenal glands may not go the full mile when the real problem is happening between your ears.

Adrenal fatigue has at its roots poor function of the hypothalamus-pituitary-adrenal (HPA) axis. The HPA axis refers to the feedback loop between your body and areas of your brain that govern adrenal function. Unrelenting stress beats up this entire system, not just the adrenal glands, and it is more complicated and involved that simply low cortisol. The problem is compounded by the brain’s predilection for efficiency, in this case becoming so efficient at stress until the tiniest thing triggers a big stress response. Or, you are so advanced you are too tired to respond to anything.

How the adrenals become fatigued

When our bodies experience stress, no matter how small or large, our adrenals pump out hormones such as adrenaline and cortisol to help us fight or take flight. Our bodies are designed to return to baseline after a stressor so the nervous system can return to a “rest and digest” state necessary for daily function.

However, in our chronically stressed modern lifestyles, our bodies are constantly reacting to stressors, many we are not even aware of, such as dietary triggers, toxins, and even electromagnetic frequencies.

This constant state of high-stress hormones damages tissues in the body and brain and is linked to:

  • Suppressed immunity
  • Low energy
  • Depression
  • Insomnia
  • Insulin resistance and diabetes
  • High blood pressure
  • Heart problems
  • Increased belly fat

Removing all stressors in life is impossible, but there is much we can do to support adrenal function and buffer the damage of stress.

Adrenal adaptogens and phosphatidylserine are two natural routes that especially support the HPA axis and the brain’s ability to handle stress.

There are so many issues related to adrenal problems. To get to the root cause of your problems, schedule a FREE 15-Minute Consultation with Dr. Celaya.

Entrepreneurs face added health challenges

Entrepreneurs face added health challenges

Entrepreneurs face countless problems with money, partners, employees, failure, and never-ending uncertainty. The physical, mental, and emotional consequences can take their toll.

According to researchers, people who own their own businesses tend to be passionate people in the best and worst ways and are more prone to:

  • Hopelessness
  • Depression
  • Despair
  • Sense of worthlessness
  • Loss of motivation
  • Suicidal thinking

Entrepreneurs’ burdens are doubled by the obligation they feel to keep their problems to themselves.

Overwork and poor self-care: a recipe for disabling exhaustion

Researchers also suggest that entrepreneurs struggle with hypomania — a milder version of mania seen in 5 to 10 percent of Americans. This makes them prone to overworking.

Business owners tend to dive into their projects and succumb to poor diet, lack of sleep, not enough social support, and minimal exercise.

These habits make them less resilient emotionally and physically and more prone to health consequences.

Self-care as the foundation for business success

Though running a business or launching a startup is full of stress, you can still support your resilience, health, and energy.

Find emotional support. Don’t be afraid to ask for help. See a mental health professional if you are experiencing symptoms of significant anxiety, PTSD, or depression.

Make time for friends and family. Research shows social connections improve physical health, psychological well-being, and longevity.

Get regular, adequate sleep. According to the CDC, adults who average fewer than seven hours sleep per night are more likely to report chronic health conditions such as heart attack, stroke, asthma, SOPD, arthritis, depression, diabetes, and dementia.

Exercise regularly. Moderate daily exercise helps reduce stress, improve mood, reduce inflammation, improve sleep, manage weight, and support good gut bacteria for better brain function.

Exercise should leave you feeling energized and refreshed. If you exercise and feel exhausted, you over-did it.

Get out in nature. Spending time in nature — whether in a beautiful park, or out on the trail — elevates our sense of well-being and may reduce risk of depression.

Take a digital sabbath. Unplug for an hour every day or a full day on the weekend. It does wonders for your mental and emotional health, and it makes room for real-time social connections that further support your health.

Travel less. When we are on the road — or in an airplane — we face irregular schedules, poor diet, and sleep deprivation. When possible, avoid travel during times of stress.

Schedule time off. Create regularly scheduled time where you have absolutely no commitments, not even wrangling the kids at the playground. Make a day solely for you and only do what brings you joy and rejuvenation.

Support your gut health for good mental health. Our gut microbiome — the community of bacteria present in the digestive tract — is innately tied to many aspects of our health, from energy level to mood and brain function.

An anti-inflammatory diet will help support gut health and your stress resilience.

Eating plentiful and varied produce (with a minimum of fruit to avoid spiking blood sugar) is one of the best ways to support healthy gut bacteria. Aim for five to seven servings per day.

Support your adrenal glands. The health of our adrenal glands can make the difference between being energetic and being burned out.

Adrenal adaptogens, phosphatidylserine, and plenty of sleep are ways to support your adrenals.

Avoid junk food and excess sugar. These items put the adrenal glands into overdrive, draining them of their reserves.

When you support your health your energy increases, your mental focus improves, you become more efficient, and you are better able to handle the chaos that running a business requires.

If you need support in any of these areas, contact my office for more information.

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