We live in a sea of toxins and we all carry significant amounts of heavy metals and environmental toxins in our bodies. Even if you eat all organic foods, drink filtered water, and use non-toxic home and body products, you will still come in contact with numerous toxins as a part of daily modern life.
Thankfully, we can support our health and buffer the impact of these toxins on our bodies. Strategies include a diet that helps your body detoxify regularly and that minimizes toxic exposure, anti-inflammatory protocols to buffer the inflammatory effects of toxins on your body, supporting the pathways of elimination, and including binders in your regular protocol to “sponge up” toxins in your system.
Toxins are inflammatory to the body. One of the best things you can do is reduce your inflammatory load with an anti-inflammatory diet. Although even organic foods are shown to contain toxins these days due to air, water, and soil contamination, choosing foods that have not been produced with pesticides, hormones, or antibiotics will reduce your overall burden.
You also want to keep your blood sugar stable by avoiding sugars and foods that are high in processed carbohydrates. This means not letting yourself crash from low blood sugar and not overeating yourself into a food coma.
Especially important is to avoid the foods that trigger an inflammatory response in you. If you have a food sensitivity or intolerance, eating a food that flares your immune system will keep it in a state of constant red alert, stoking inflammation throughout your body. The most common immune reactive foods are gluten, dairy, soy, egg, and corn.
In addition to minimizing your dietary sources of inflammation, certain supplements can also tame and reduce inflammation.
Studies show taking larger doses of the antioxidants resveratrol and curcumin can help protect the body from the damage of toxins, especially if you take them together in a liposomal form.
Glutathione that is liposomal or in another absorbable form is another way to lower inflammation and protect your body. In fact, insufficient glutathione increases your risk of developing chemical sensitivities. In addition to taking an absorbable glutathione you can also raise glutathione levels inside your cells with n-acetyl-cysteine, cordyceps, Gotu Kola, milk thistle, L-glutamine, and alpha lipoic acid.
Binding toxins in your body
Taking nutritional compounds on a regular basis that bind with toxins for easy removal is another way to buffer your body. Binders can help remove heavy metals, environmental toxins, mycotoxins from molds, infectious bacteria, and fungal infections from your body.
Here are some examples of effective binders:
Modified citrus pectin: This is derived from citrus peel and processed in a way that it allows it to enter the bloodstream and bind with toxins for safe elimination from the body. Modified citrus pectin also serves as a great “prebiotic,” or a nutrition source for your good gut bacteria. A healthy gut microbiome is critical to helping protect you from toxins. Look for a source that is free of fillers.
Activated charcoal: Activated charcoal is a popular and affordable binder for toxins. It can also help soothe common digestive complaints.
Bentonite clay: Bentonite, montmorillonite, and illite (French clay) are used to bind toxins. When mixed with water, these clays develop a sponge like quality and take on an electrical charge to attract harmful compounds. Look for a quality product that does not have lead contamination.
Zeolite: Zeolite is formed from volcanic rock and ash and is a well-known binder for heavy metals and other toxins.
Chlorella: Chlorella is a blue-green algae that has an affinity for mercury and lead. It is also rich in B vitamins, minerals, and antioxidants. You may need to avoid chlorella if you take blood thinners.
Silica: Most people think of silica to improve their hair, skin, and nails, but it’s also good at binding metals such as thallium that are harder to detox.
You must support your pathways of elimination when you detoxify
Binders work great at latching onto toxins, but if your body’s pathways of elimination are faulty, you could make yourself more toxic. You also want to ensure you are sufficiently mineralized — heavy metals can bind to cellular receptors in the absence of necessary minerals.
Ways to support the elimination of toxins include supporting healthy liver and gallbladder function, supporting healthy bowel elimination, and making sure you stay hydrated and take care of your kidneys and bladder. Eating 25–38 grams of fiber a day, staying well hydrated, eating foods that are good for the liver (like bitters and greens), exercising regularly to stimulate the lymphatic system, and sweating regularly are some examples of how to keep toxins flowing out of your body.
Avoiding chemical sensitivities
Although we want to minimize our overall toxic burden, we especially want to avoid developing chemical sensitivities. In the end, your overall toxic burden may not matter as much as whether you have an immune reaction to these toxins. You can react to a toxin the same you can react to gluten or dairy. This is problematic as it’s much harder to eliminate a toxin from your environment than a food from your diet, especially if that toxin is prevalent in the air, such as benzene, or in plastics, such as BPA.
This is why it’s so important to live an anti-inflammatory lifestyle. If you already have chemical sensitivities, ask my office about methods to lower your sensitivity so you can better tolerate everyday life.
Depression and anxiety are hitting all-time highs these days, sending millions of Americans in search of relief. While many avenues reduce or eliminate symptoms, particularly functional medicine protocols that reduce chronic inflammation, one must still tend to the health of the psyche. One powerful but overlooked relief from depression and anxiety is to spend time volunteering.
Volunteering has been shown to relieve depression and anxiety, lower blood pressure, release the social bonding hormone oxytocin, improve contentment, and trigger the same dopamine reward centers in the brain that food, drugs, and sex trigger.
In fact, studies on volunteering suggest it’s beneficial for us because the human brain is wired to help others. Although greed and selfishness are characteristic human traits, researchers have also found that altruism and cooperation are inherent qualities that set us apart from much of the animal kingdom.
Volunteering can be a way to exercise these areas of the brain and the mind that can easily go neglected in our overly busy survival-oriented society. However, human survival over the millennia has been credited to our ability to work together in child rearing, hunting, gathering, creating domiciles, and caring for sick or older members of the community.
Given our evolutionary history, it’s no wonder so many people are depressed and anxious. Social isolation and loneliness are considered just as risky to health as are obesity and smoking. Most Americans live in single-family dwellings with no links to their neighbors or a community.
How volunteering helps relieve depression and anxiety
Depression and anxiety can be very inwardly focused disorders. Even if that focus is intensely negative, it creates a feeling of separation and isolation from others. People with these disorders also commonly complain of feeling like they are useless and a burden to others.
Volunteering, on the other hand, has been shown to help people feel more connected to others, more optimistic, and more useful and purposeful. This is believed to be due in part to the release of oxytocin that volunteering triggers. Oxytocin is a “love and bonding” brain chemical that is also released during sex or from cuddling a baby or a pet.
Oxytocin not only makes you feel better, it has also been shown to reduce stress levels and lower inflammation — two powerful factors in causing depression.
Volunteering works on another powerful neurotransmitter when it comes to mood: Dopamine. Dopamine is our “pleasure and reward” neurotransmitter that is released when we have feelings of accomplishment, pleasure, or reward. Addictions are dopamine surges run amuck as people become hooked on the dopamine rush that comes with drugs, gambling, and other pleasurable indulgences.
However, sufficient dopamine is necessary to help us get things accomplished as well as to feel self-worth and purpose in life, two things people with depression often lack. Volunteering triggers a healthy dopamine release that then extends into other areas of their life.
Researchers also point to the fact that volunteering simply takes you out of yourself. Although dismissing your woes doesn’t make them go away, having compassionate perspective for other people’s struggles can help put your own in healthier perspective.
Also, while volunteering has mental health benefits, a caretaker position is also your source of income is commonly linked with increased stress and burnout.
The paradox of “being too busy” to volunteer
Most people cite their overly busy lives and booked schedules for not being willing or able to volunteer. But the experience of volunteers frequently shows that a paradoxical effect happens when you work it into your schedule anyways — the stress-lowering and mood-boosting effects of volunteering reduce the sense of chronic overwhelm that many people experience daily.
Volunteering can calm the over anxious mind and relax the muscles and breathing.
Functional medicine and depression
Although volunteering has proven benefits for depression and anxiety, it’s important to nevertheless pay attention to physiological factors that cause depression.
Depression has now been linked to things like chronic inflammation, lack of gut bacteria diversity, too much bad gut bacteria, leaky gut, and compromised brain health, such as from a past brain injury or brain inflammation.
These dysfunctions can stem from food intolerances, blood sugar imbalances, poor nutrition, a sedentary lifestyle, undiagnosed autoimmunity, hidden infections, or other underlying disorders that antidepressants will not address.
Ask my office for more ideas on how functional medicine can help you relieve depression and anxiety.
If you have a chronic health or autoimmune condition, chances are you also suffer from brain inflammation. Brain inflammation causes symptoms such as brain fog, fatigue, lack of motivation, and depression. We all have some degree of brain inflammation, but it can range from barely perceptible to debilitating depending on how advanced it is.
What kind of brain inflammation do you have? We can look at brain inflammation as either subtle, moderate, or severe, and as transient or chronic. Brain autoimmunity is another cause of brain inflammation and brain-based symptoms.
Subtle brain inflammation:
Slower mental speed
Reduced brain endurance (can’t read, work, or drive as long you used to)
Brain fatigue after exposure to specific foods or chemicals
Inability to focus and concentrate for long periods
Need to sleep more than 8 hours
Loss of appetite
Unable to be physically active
Severe brain inflammation:
Disorientation or confusion
Tremors or trembling
Symptoms are activated by exposure to a trigger but subside. Person has more good days than bad.
Symptoms are persistent symptoms and the person has more bad days than good.
Autoimmunity is a condition in which the immune system attacks tissue in the body, mistaking it for a foreign invader. Neuroautoimmunity is more common than people realize and can cause a wide range of neurological symptoms, depending on the area of the nervous system being attacked. Symptoms are caused by flares of the autoimmune condition, which can be whatever triggers the body’s immune system. These people also have symptoms of brain inflammation.
Most people think the brain is made up mainly of neurons and that neurons run the show. But in recent years, research shows neurons only make up about 10 percent of the brain. The rest is made up of the brain’s immune cells, called glial cells. Glial cells outnumber neurons 10 to 1.
Although the glial cells are the brain’s immune system, scientists have discovered they do much more than defend the brain. When the brain is not battling inflammation, glial cells support healthy neuron function, clear away plaque and debris that can lead to brain degenerative diseases such as Alzheimer’s or Parkinson’s, and they help facilitate efficient pathways of communication in the brain.
Factors that cause brain inflammation include a brain injury, unmanaged autoimmune disease, high blood sugar, eating inflammatory foods, undiagnosed food intolerances, excess alcohol consumption, a chronic viral or bacterial infection, leaky gut, leaky blood-brain barrier, hormonal imbalances or deficiencies, or other chronic health conditions and imbalances.
When the brain is in a chronic state of inflammation, this takes glial cells away from their job of supporting neuron health, debris clearing, and neuronal communication. This not only causes symptoms like fatigue and depression but also raises your risk of more serious brain disorders down the road.
If your symptoms are in the mild category, following functional medicine protocols (finding and addressing the root causes of your brain inflammation) can help restore your brain health. As long as you follow a healthy diet and lifestyle, you can keep brain inflammation at bay.
Removing foods that cause an immune reaction from your diet, gluten in particular.
Repairing leaky gut and leaky blood-brain barrier.
Improving microbiome diversity.
Addressing autoimmune conditions.
Addressing chronic infections.
Taking high-quality glutathione and other supplements to dampen inflammation.
Daily exercise, especially high-intensity interval training (HIIT).
Hormonal balance if necessary.
If your brain inflammation symptoms are in the moderate to severe category, you still need to follow these steps, but you may need pursue one or more of them very aggressively, as well as adjust your expectations. Unlike the immune system in the body, the brain’s immune system does not have an off switch and inflammation can move through the brain like a slow-moving forest fire for months, years, or even decades. If you have not been the same since a brain injury or other brain insult, this may apply to you.
Additionally, if glial cells undergo a severe inflammatory event, such as a brain injury, they can become “primed.” A primed glial cell permanently changes its physical structure to function less as a neuron helper and more as an immune soldier. This also shortens its lifespan. As with neurons, we only have so many glial cells — their numbers dwindle as we age, and unmanaged brain insults and injuries and unhealthy diet and lifestyle habits can accelerate their demise.
Once glial cells are primed, acute inflammatory events can trigger your brain inflammation symptoms, even if you are following a healthy diet and lifestyle. Also, symptoms from triggering events will be much more severe once your glial cells have been primed. Whereas someone with mild to moderate neuroinflammation may suffer from some brain fog or fatigue if triggered, a person with primed glial cells may see loss of brain function, depending on the area of the brain most affected. This could mean bouts of memory loss, inability to speak properly, loss of muscle function, fatigue so severe they are bed ridden, and more. Once your glial cells are primed, it becomes necessary to structure your life around preventing flares.
Note: One scenario that can occur with primed glial cells is that anti-inflammatory functional medicine protocols may work great for a few weeks and then the person has a rebound crash with severe symptoms. This does not mean the protocols aren’t working, it just means you need to slow down with your protocols and keep systematically working through the various mechanisms until you find your primary triggers, whether its blood sugar, hormonal imbalances, or a dietary or chemical trigger. They will be different for everyone.
Outside of brain inflammation lies another mechanism of brain-based symptoms called “neurons close to threshold.” This means that a triggering neurological event, such as smelling perfumes for the chemically sensitive person, eating gluten for the gluten intolerant person, pushing your brain past what it can handle (with reading, working, studying, driving, etc.), too much noise for someone who is sound sensitive, etc. can fatigue fragile neurons and trigger symptoms.
For instance, a scent-sensitive person may develop migraines and fatigue walking past a perfume counter, or a gluten sensitive person may suffer from brain fog and fatigue after eating gluten. Or a day-long drive may take three days to recover from for the person whose neurons have lost endurance.
Poor health and chronic inflammation sabotage neuronal mitochondria, the energy factory in each cell. This causes a neuron to fire too easily, and then to fatigue. A classic example is tinnitus — auditory neurons are too close to threshold and “hear” noise that isn’t there, which causes ringing in the ears.
In these cases, rehabilitation includes anti-inflammatory strategies for the brain, but also gently exercising the neurons back to better health. This may mean a gradual introduction of essential oils for the scent-sensitive person, using hearing aids to gently stimulate the auditory neurons for the person with tinnitus (there are other causes of tinnitus, this is just one), or gradually increasing reading time each day to build endurance.
This is a broad overview of neuroinflammatory concepts. Ask my office how we can help you manage your brain inflammation.
Depression is one of the most common mental disorders in the United States, affecting more than 16 million people. As such, antidepressant use has jumped by 65 percent in the last 15 years, with one in eight Americans over the age of 12 taking antidepressants.
These statistics are alarming considering the root causes of depression are going unaddressed. Like pain or injury anywhere in the body, depression is a warning flag from the body that the system is out of balance. Stamping out the root causes of depression is like removing the engine light in your car instead of investigating what’s wrong with the car.
In functional medicine we look at the body as an integrated whole, with all parts working together and influencing one another. If you understand human physiology, it doesn’t make sense to isolate and treat one part of the body — such as the brain in depression — without including the overall health of the body.
Many factors can play into depression, including blood sugar imbalances, hormonal imbalances, immune dysregulation, gut health, and gut microbiome dysfunctions.
All of these factors can lead to brain inflammation, which scientists are increasingly finding is the most common cause of major depressive disorder. This type of depression does not respond to antidepressants.
Antidepressants target brain chemicals. called neurotransmitters, that govern mood, motivation, behavior, and mental activity. Some natural remedies, such as 5-HTP or Saint John’s Wort, also target neurotransmitters.
However, this model does not take into account newer research that shows depression is usually due to inflammation. Inflammation in the brain disrupts brain function in several ways that leads to depression.
Your brain operates through communication, or firing, between neurons. However, when the brain becomes inflamed, the inflammation slows down conduction between neurons. Slowed firing between neurons in the frontal and limbic lobes of the brain leads to depression.
Brain inflammation prevents the production of neurotransmitters
Feeling happy and content instead of depressed depends on proper neurotransmitter production and activity in the brain. Brain inflammation has been shown to sabotage the synthesis of dopamine and serotonin, the two neurotransmitters most associated with depression.
Dopamine is called the “pleasure and reward” neurotransmitter. Symptoms of low dopamine include:
Inability to handle stress
Inability to self-motivate
Inability to start or finish tasks
Feelings of worthlessness
Feelings of hopelessness
Short temper over minor upsets
Isolating oneself from others
Unexplained lack of concern for family and friends
Serotonin is the “joy and well-being” neurotransmitter. Symptoms of low serotonin include:
Feelings of depression
Feelings of inner rage and anger
Difficulty finding joy from life’s pleasures and favorite activities
Depression when it is cloudy or when there is lack of sunlight
Not enjoying friendships and relationships
Not enjoying favorite foods
Unable to fall into deep restful sleep
As dopamine levels drop, you lose your motivation and drive. As serotonin drops, you lose your mood, sense of happiness, and satisfaction with things you used to love.
While this may look like a neurotransmitter problem, antidepressants typically have no effect because they do not address the brain inflammation causing it.
Brain inflammation prevents neurotransmitter receptor sites from working well
Brain inflammation also inhibits the function of receptor sites on neurons for neurotransmitters. Even if there is enough dopamine or serotonin in the brain, brain inflammation will prevent receptors from responding to them appropriately. This prevents neurons from communicating with one another efficiently and depression results.
Brain inflammation and depression are signs the brain is degenerating too fast
The brain is made up of two types of cells: neurons and microglia cells. Microglia cells are the brain’s immune cells and facilitate healthy neuron function, respond to foreign invaders, and clean up plaque and debris.
However, the brain’s immune cells don’t have an off-switch like the body’s. When they are triggered by a brain injury, an inflammatory food, unstable blood sugar, a chronic infection, poor gut health, infectious bacteria in the gut, chronic stress, alcohol abuse, and other insults, they become over-activated in an effort to protect the brain. Unfortunately, they don’t necessarily turn off afterward and can stay in a “primed” over active state indefinitely if constantly triggered by poor dietary and lifestyle choices. This is what causes brain inflammation and depression.
I hope you can see now why so many people don’t respond to antidepressants and why it’s so important to address the root causes of depression. Failing to do so allows brain inflammation to continue unchecked, raising the risk of dementia, Alzheimer’s, Parkinson’s, and other brain degeneration diseases. Ask my office how functional medicine can help you tame brain inflammation and overcome depression.
Although autoimmune disease symptoms can vary depending on the tissue the immune system is attacking, most people with autoimmunity struggle with bouts of fatigue, energy “crashes,” brain fog, inflammation, and pain. These symptoms can throw a frustrating wrench in your exercise habit. Or if these reoccurring symptoms have prevented you from starting an exercise routine, take heart. Regular exercise can be one of the most effective ways to manage your autoimmune condition — you just need to heed your body’s fluctuating needs and tolerance levels.
Autoimmune disease is a condition in which an immune imbalance causes the immune system to attack and destroy tissue in the body. It is a chronic inflammatory condition that many people successfully manage through functional medicine protocols that include dietary and lifestyle strategies as well as helpful nutraceuticals.
Regular exercise is paramount in managing an autoimmune condition for the following reasons:
It improves circulation, which helps oxygenate body tissue, deliver nutrients to tissues, remove debris, and facilitate detoxification.
It produces chemicals that enhance brain function, such as brain-derived neurotrophic factor; a healthy brain facilitates a healthy body.
How exercise may be different for the person managing autoimmune disease
Although autoimmune disease can feel like a burden, especially when you’re having a flare, many people report it has also forced them to live more balanced, healthy lives.
With autoimmune disease you typically don’t have the privilege of abusing your body to be more productive, to sleep less, to give too much, to say yes too often, and so on.
This also means you don’t always have the option of pushing yourself as hard as you’d like when you exercise. This can be hard on the ego, especially when it comes to exercising in a group situation. For instance, if you are involved in a team sport, group exercise class, or other situation that invites a competitive drive, your ego may want to do more than your body can deliver.
It’s important to pay attention to your body because while exercise has profound anti-inflammatory potential, over exercising will make inflammation worse and could trigger an autoimmune flare.
Likewise, if you’re new to exercise and afraid of triggering a flare, you may feel too intimidated by a group exercise class and looking “weak” or “lazy.”
Rest assured that’s just your ego talking and it’s best not to take orders from it if you want to prevent an autoimmune flare or excessive inflammation. Also, other people are too absorbed in their own workouts to notice yours.
If you would like help understanding Exercise and Autoimmunity disease, you can schedule a FREE 15-MINUTE CONSULTATION with Dr. Celaya.
Challenge yourself enough to release anti-inflammatory compounds but not so much you can’t comfortably return the next day
Many people with autoimmune disease find optimal results managing their autoimmunity by maintaining a consistent exercise schedule most days of the week.
Pulling this off means tuning in to your body to find the exercise sweet spot for autoimmune management — not too little and not too much.
Science shows using high-intensity interval training (HIIT) provides the most benefits for managing inflammation, boosting circulation and oxygenation, and improving brain function.
HIIT involves exercising at your maximum heart rate for short bursts of 30 seconds to 2 minutes, followed by a rest and recover phase, and then repeating.
If you’re new to exercise, even just a few minutes a day can start to deliver HIIT’s benefits. If you’d like to improve your fitness level, incorporate HIIT into a longer workout that also includes weight training and some endurance training.
It can be confusing knowing how to safely exercise to maximize its anti-inflammatory effects without going too far. Some great online resources exist that can help you figure out safe ranges using a heart rate monitor. Gyms such as Orange Theory Fitness also use heart-rate tracking, in addition to motivational coaching, to help you dial in your sweet spot.
The beauty of HIIT is that you can adjust it to your fitness level. One person’s HIIT may be sprinting up some stadium stairs while another person’s HIIT may be doing some push-ups from the knees. Both people benefit.
Keep these tips in mind when exercising with autoimmunity:
Find an exercise that is fun and enjoyable. Positivity is anti-inflammatory while dread and negativity are pro-inflammatory. Making it fun will be part of the health benefits. A group class or social setting may be healthy for the same reason.
Challenge yourself enough to get your heart rate up.
Don’t challenge yourself so much you trigger a flare. The key is to be able to do it again the next day. A consistent exercise schedule will deliver the most health benefits.
Pay attention to your body. If you are feeling so run down you can hardly get out of bed, that is probably not a good day to go work out. If you are feeling a little run down but can function, dial back the intensity of your exercise but see if you can still perform. Sometimes a light workout helps you recover faster than not working out.
If you are feeling really run down while working out, it may be better to quit early than to push through.
Capitalize on the days you feel good to challenge yourself a little more than normal, being cautious not to overdo it.
Remember, this is a lifelong condition that requires lifelong attention. Make each day of exercise about the long-range journey as much as that day’s session.
Ask my office for more information on managing autoimmune disease and chronic health symptoms.
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