If you feel like you have a harder time staying slim than your grandparents did at your age, you are right. We are about 10 percent heavier than people in the 80s, even when we eat the same foods and exercise just as much. This may be due to changes in lifestyle and environmental factors that impact our BMI, or body mass index.
Recent research by York University’s Faculty of Health shows it’s harder to maintain the same weight at a certain age than it was for someone 20 or 30 years ago. Even if you eat exactly the same macros (protein, fat, and carbs) and do the same amount and type of exercise, you are likely to be heavier than they were at your age.
In fact, with all factors accounted for, the predicted BMI has risen 2.3 points between 1988 and 2006.
According to study author Jennifer Kuk, “Our study results suggest that if you are 40 years old now, you’d have to eat even less and exercise more than if you were a 40-year-old in 1971, to prevent gaining weight. However, it also indicates there may be other specific changes contributing to the rise in obesity beyond just diet and exercise.”
Specific factors contribute to our increased BMI
Historically we tend to look only to dietary and exercise habits when we consider our weight or BMI (body mass index).
However, weight management is much more complex than watching what you eat and how much you work out. Our BMI is affected by many factors such as:
- Medication use
- Environmental toxins
- Meal timing
- Stress level
- Gut bacteria populations
- Nighttime light exposure
While the study’s authors admit we need more research to determine exactly how these factors play into the changed BMI picture, they suggest three main players:
Increased environmental toxins. Compared to 30 years ago, we are exposed to a higher level of environmental toxins such as pesticides, air pollution, heavy metals, flame retardants, plastics used for food storage, and more. These toxins put a heavy burden on the endocrine system, altering the hormonal processes that affect metabolism and weight management.
Increased use of prescription drugs. Since the 1970s our use of prescription drugs has risen dramatically. Many antidepressant drugs are linked with weight gain and are the most prescribed drugs in the US for people between 18 and 44.
Our gut microbiome has changed. The gut microbiome, or the community of good and bad bacteria that naturally inhabit the digestive tract, have changed dramatically since the 80’s.
Americans eat differently than they used to. The products we eat are more filled with antibiotics, pesticides, and other toxins; we eat more artificial sweeteners; and we eat more junk food. All of these factors may negatively affect our gut bacteria populations.
A hot topic of research, the gut microbiome is linked to more and more aspects of health and disease. We now know that some gut bacteria are linked with weight gain and obesity. In fact, doctors are even using fecal implantation — insertion of gut bacteria from a healthy slim patient into the gut of an unhealthy obese patient — to reduce chronic obesity.
If you would like help understanding about keeping your weight balanced, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
Support your microbiome with SCFA
In functional medicine we consider the gut microbiome to be a foundation of health. An imbalanced gut microbiome can prevent you from healing from many health disorders, so it makes sense to do everything you can to support yours.
One important factor is oral tolerance, or the body’s ability to properly recognize food proteins. When we lose oral tolerance, the immune system mistakenly thinks more and more foods are pathogens, and we begin to have more food sensitivities, increased hormonal issues, increased autoimmunity, and imbalanced metabolism and weigh gain.
You can support oral tolerance by fixing leaky gut, supporting liver function, taming histamine reactions, reducing stress, and balancing blood sugar. But one of the best ways to support it is by providing your body with plenty of short-chain fatty acids (SCFA).
SCFA are powerful gut signaling compounds found in fruits and vegetables that affect not only the gut but also the brain and other parts of the body.
Your gut bacteria not only make SCFA, they also need them as fuel to produce more SCFA. The more you eat them, the more your good gut bacteria can outweigh the bad.
Three main SCFAs include:
SCFA bind to cell receptors that control your hunger and appetite, turn off insulin resistance, and burn body fat more efficiently.
When you are low on SCFA you will:
- Have a larger appetite
- Be prone to insulin resistance (think pre-diabetes)
- Store body fat better than you burn it
When gut diversity is ruined, SCFA can’t signal properly and you end up with what we call an “obese microbiome.”
How to support SCFA
To support healthy levels of SCFA, adopt the following habits:
Eat abundant and varied produce. Eat plenty of diverse vegetables so your gut bacteria stay adept at recognizing many different food proteins. Aim for 7 to 9 servings a day. One serving consists of a half cup of chopped vegetable or one cup of shredded greens. Go easy on high-sugar fruits to keep your blood sugar stable.
Supplement with SCFA. You may benefit from also supplementing with butyrate, the main SCFA. Start with one capsule a day and work your way up to two capsules twice a day.
Boost glutathione levels. Glutathione is the master antioxidant that helps dampen inflammation, a main factor in loss of microbiome diversity. Take absorbable glutathione such as s-acetyl glutathione (regular glutathione isn’t absorbed well), or its precursors such as n-acetyl cysteine.
There are many other helpful ways to support a healthy microbiome. Contact my office to determine your microbiome health and how to improve it, so you can maintain a healthy weight.
Want to know more? Schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
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.
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.
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.
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:
- Heightened cognitive acuity
- High libido
- 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
- Holy basil leaf extract
- 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.