Amy Myers's Blog, page 45

Sleepy Time Tea

Drinking a cup of herbal tea before bed is a fantastic way to ease into a restful night. In traditional folk medicine, chamomile tea is used to promote relaxation and reduce stress. It contains apigenin, an antioxidant that may support and initiate sleep. Additionally, its antimicrobial components help your immune system fight back against invaders!

With a hint of sweet citrus from orange slices, and gut-healthy ginger to assist digestion, this Sleepy Time Tea has triple the benefits. Not to mention, you can add your own simple and unique twist to cater this tea to your tastes. Chamomile tea pairs so well with a spoonful of non-dairy milk and a touch of sweetness. Add honey or a drop of stevia for a treat that will sing you to sleep.

Not sleepy yet? Boost your nighttime routine with Rest & Restore. The pharmaceutical-grade supplement contains Magnesium Glycinate, CABA, and L-Theanine to support a relaxed mood and a healthy sleep cycle.

To get to sleep when the sun goes down and wake up feeling refreshed, end your day with a cup of Sleepy Time Tea and get tired naturally. For more tips on how to make the most of your time for rest, read these 3 Simple Steps for Optimal Sleep.

Sleepy Time Tea






Course

Beverage


Protocol

Autoimmune Solution (AIP), Candida Breakthrough® and SIBO, Elimination Diet, Paleo, Thyroid Connection








Ingredients

2 chamomile tea bags2-4 slices of orange1 tsp fresh ginger grated2 scoops The Myers Way® Collagen Protein1 tsp honey optional

Servings:

Units:
MetricUS Imperial

Instructions

Bring 2 cups of water to boil. Transfer to a bowl and add chamomile tea, ginger, 2 orange slices, and optional honey.Let steep for 10-15 minutes. Stir collagen into tea and strain into two cups. Serve with additional orange slices if desired.

The post Sleepy Time Tea appeared first on Amy Myers MD.

Why Can’t I Sleep Anymore?!

Can you remember the last time you slept all the way through the night undisturbed? If you’re over fifty and regularly experience insomnia, restless nights, and struggle to find enough energy to make it through the day, your sleep issues could be related to natural changes that happen as you age.

Not to worry! I have some tried-and-true tips to get your sleep back on track so you can spend your days doing your favorite activities, and being there 100% for the people you love. First, we’ll look at some common causes of sleep disturbances in midlife, and then we can dive into natural solutions you can use to overcome these issues and enjoy a peaceful and restorative night’s sleep.

The Importance of Quality Sleep

Did you know that we spend one-third of our life asleep? Anything we spend that much time doing certainly can’t be neglected. Sleep is vital not only for restoring your energy, it’s also involved in learning, creating new memories, and clearing out the toxins that build up in your brain during the day. It plays a crucial role in numerous bodily processes including metabolism, immune function, and mood.

While some aspects of sleep and its biological purpose remain a mystery, we do know that a lack of good quality sleep is linked to a number of chronic issues such as hypertension, heart disease, diabetes, depression, and obesity.1 And, as it turns out, getting too much sleep can be just as bad as not getting enough.2

So what is the “sweet spot” for hours of sleep we should target? The typical range for healthy sleep is between seven and nine hours per night. That being said, every person is different and your needs for sleep may vary over time. Studies have shown that older adults require less sleep to feel fully rested than young adults,3 so if you’re sleeping less now than you once did, it may not be a problem at all. What’s most important is how you feel during the day.

Signs of Too Little (or Too Much) Sleep

Nodding off during activities
Yawning
Irritability
Fatigue
Difficulty concentrating
Forgetfulness
Brain fog
Carbohydrate cravings
Depression
Headaches
Stubborn weight gain

The Four Stages of Sleep

Just as length of sleep tends to vary with age, so does the amount of time you spend in each stage of sleep. Each complete cycle of sleep includes four stages, and tends to last between 90 and 110 minutes before starting again. The four stages of sleep are:4

Stage 1: This stage is the transition from being awake to being asleep, characterized by slowed heartbeat, breathing, eye movements, and brain waves. Your muscles also begin to relax and may twitch. Stage 1 typically lasts from five to 10 minutes.5

Stage 2: The second stage is marked by light sleep. Your heartbeat and breathing slow even further, your temperature drops, and eye movements stop. Although your brain waves continue to slow down in this stage, your brain also begins to experience short bursts of electrical activity. Stage 2 can last from anywhere between five and 15 minutes.6

Stage 3: This is the most important stage of sleep for feeling refreshed in the morning. Your breathing and heart rate reach their lowest levels, and it can be difficult to awaken during this time. Time spent in stage 3 usually occurs in longer periods during the first half of the night, and then decreases as the night goes on.7

REM Sleep: An abbreviation for “rapid eye movement”, REM sleep is the stage of sleep when most dreaming occurs. Your eyes move quickly from side to side, your breathing gets faster, and your heart rate and blood pressure increase. REM sleep first occurs roughly 90 minutes after falling asleep, and the REM stage grows longer with each sleep cycle as the night goes on.

As you age, you tend to spend less time in stage 3 and REM sleep and more time in stages 1 and 2.8 This could help explain why you may not feel as refreshed in the morning as you enter midlife. What’s more, memory consolidation requires both REM and non-REM stages of sleep.9 So-called “slow-wave sleep” (the type of deep sleep you get in stage 3) is necessary for fact-based memories, while REM sleep is needed for consolidation of emotional and procedural memory (which includes motor skills and automatic activities such as walking and talking).10 This may be why you can experience greater memory loss as you get older, especially if you struggle to get a good night’s sleep.

Sleep and Aging

Although not well understood, age-related changes in sleep patterns may be due to declining levels of the “sleep hormone” melatonin as you age.11 Because of these natural changes in circadian rhythm, people over fifty spend less time in deep, restorative stage 3 and REM sleep.12 This leads to more frequent insomnia, abrupt awakening, or waking up multiple times during the night. There are also a number of health issues that increase with age that could be behind your sleepless nights.

1. Obstructive Sleep Apnea

Obstructive Sleep Apnea (OSA) is a condition in which your tongue falls back against your throat during sleep, blocking air from entering. This may cause you to wake up multiple times during the night, although you may not even notice or remember doing so.13 Loud snoring is one of the telltale signs of OSA. Although it can affect people of all ages, it occurs more frequently in middle age, particularly among men and those who are overweight. OSA can cause excessive daytime sleepiness, headaches, and depression. It is quite dangerous if left untreated, and can even lead to chronic illnesses such as high blood pressure, heart disease, stroke, and diabetes.14

2. Restless Leg Syndrome

Also known as Willis-Ekbom Disease, Restless Leg Syndrome (RLS) causes uncomfortable sensations in the legs such as itching, throbbing, tingling, and a “creepy- crawly” feeling. These unpleasant symptoms trigger an irresistible urge to move your legs around, keeping you from falling or staying asleep. RLS can cause daytime fatigue, difficulty concentrating, brain fog, and mood disorders. Frequency and duration of RLS tend to increase with age. Sleep deprivation, nerve damage, iron deficiency, and drinking alcohol or caffeine can exacerbate the symptoms of RLS.15

3. Incontinence

An overactive bladder can keep you up at night, due to frequent trips to the bathroom to relieve yourself, or fear of having an “accident.” Incontinence can be caused by a number of different factors, however, some common issues that can arise in middle age include multiple sclerosis, Parkinson’s, constipation, diabetes, and urinary tract infections.16

4. Hormone Imbalances

As you age, your body produces less and less melatonin (the “sleep hormone”), which is one reason why so many older adults struggle with insomnia and other sleep issues.17 Women going through menopause experience additional hormone imbalances, including a decline in estrogen, that can cause night sweats and other symptoms that interfere with good quality sleep.18 In turn, disrupted sleep can wreak havoc on hormone balance, creating a vicious cycle.

These are just some of the issues that can arise in midlife and rob you of your sleep. Fortunately, no matter what is causing your restless nights, there are many proven approaches for improving sleep quality. Let’s take a look at some of my favorite natural sleep solutions to help you feel well rested and ready to tackle your day!

Tips to Support Your Sleep Naturally
1. Establish good sleep habits.

Though it may sound simple, training your mind when and how to fall asleep can actually help train your body too. This is because of what is known as your body’s circadian rhythm, the 24-hour cycle of sleeping and waking controlled by your brain. Your brain tells you when it’s time to go to bed by releasing melatonin.19 Darkness cues your brain to start producing melatonin, and light signals it to stop.

Before electricity, melatonin would be released when the sun went down, so people would sleep when it was dark and wake when it was light. Now that we’re surrounded by bright lights and light-emitting technology at all hours of the day, our natural circadian rhythms get thrown off.

Here are some ways you can set your circadian rhythm back on track:

Go to bed and wake up at the same time every night.
Use blackout shades or an eye mask to block light from street lamps.
Set your thermostat between 60-67° F. Your core temperature drops as your body prepares for sleep, so reducing the ambient temperature induces your body’s sleep mode.20

Find out more tips to build healthy sleep habits and reset your sleep cycle in this article.

2. Turn off the electronics and wear amber glasses.

I know it can be hard to break the habits that so many of us have gotten into such as watching the TV, using the computer, or scrolling through our phones late into the night, often right up to the time we want to sleep. However, studies have shown that blue light from electronics can delay the release of melatonin by a full 90 minutes.21

The best course of action would be to turn off all technology about 2 hours before bedtime, and dim the lights to help stimulate melatonin production. Choose a relaxing activity that doesn’t involve a screen such as reading, taking a bath, light stretching, or meditation.

That being said, sometimes using technology before bed simply can’t be helped. You may need to complete a project by a certain deadline, or maybe nothing else relaxes you more after a hard day’s work than catching up on your favorite shows. If you find it difficult to limit screen time before bed, invest in a pair of amber glasses. The tinted lenses block blue light from entering your eyes, so it won’t disrupt your natural sleep cycle. Amber glasses were a true game-changer for me.

3. Avoid alcohol and caffeine.

Alcohol and caffeine are both toxic compounds that I recommend avoiding no matter who you are. However, it is especially critical to eliminate these substances if you are having trouble sleeping. As I mentioned above, alcohol and caffeine play a role in Restless Leg Syndrome, which can keep you up at night. Plus, they both stimulate the bladder, increasing your risk of nighttime incontinence.

What’s more, caffeine can delay your circadian rhythm by roughly 40 minutes.22 And although it may seem to help you fall asleep faster, alcohol actually interferes with restorative REM sleep—which older adults are already short on—which can lead to daytime grogginess and brain fog.23

To replace your coffee habit, try switching to caffeine-free herbal tea. Chamomile, tulsi, lemon balm, and passionflower are especially relaxing choices to sip before bed. As for alcohol, save imbibing for special occasions or opt for a “mocktail” if you’re just looking for something bubbly, tangy, or sweet to drink. I have a number of fun (and delicious!) ideas for mocktails in The Autoimmune Solution Cookbook so you won’t have to feel left out at a gathering or sacrifice your sleep!

4. Try a Sleep Tracker

Knowing how your body is behaving during the night can be a great tool for understanding the best time to go to bed, the best time to rise, and even the best temperature for your room. There are a variety of tools on the market that you can choose but I am particularly partial to the Oura ring, which rests so comfortably on my finger that I hardly even notice it.

5. Consider sleep-supporting supplements.

Supplementation can be a great option for when you just need that extra support to help you get a good night’s sleep. I’m very excited to announce my NEW Rest and Restore supplement. Rest and Restore contains Magnesium Glycinate, GABA, and L-Theanine, a potent combination for supporting a relaxed mood and a healthy sleep cycle. Paired with calming magnesium, GABA is a neurotransmitter that helps to relax your nervous system.24 Meanwhile, L-theanine is the amino acid found in tea leaves that gives tea its relaxing quality. L-theanine supports healthy levels of GABA in your brain, as well as serotonin and dopamine. All three of these neurotransmitters help regulate mood, concentration, sleep, appetite, and energy.25

Rest and Restore is the perfect complement to a sleep-supportive lifestyle. Its natural ingredients can help promote restful sleep and an optimal sleep cycle. Without any next-day drowsiness, you can wake up feeling refreshed and ready to take on the day!

If you’ve been dealing with age-related sleep disturbances, you’re not alone. However, you don’t have to let your age define you: restful, restorative sleep is possible at any age! With these sleep supporting lifestyle strategies and supplements, you CAN overcome the common issues behind your sleepless nights, and reclaim your vibrant, energetic self!

The post Why Can’t I Sleep Anymore?! appeared first on Amy Myers MD.

3 Simple Steps to Optimal Sleep

Your life and your health can change dramatically when you get enough quality sleep. In fact, the benefits of sleep are so far-reaching that you’ll be amazed by how much restful, restorative sleep can change your world. If you’re anything like the average American, you’re sleeping around ninety minutes less than you would if you were alive 100 years ago.1 My guess is that you’re spending around 6.8 hours asleep each night2 or even less. You are probably sleep deprived on a regular basis.

You may have heard the words “Sleep hygiene.” This is a real thing! And it isn’t just about getting enough hours. It’s also about improving everything about your sleep and the factors that can affect it, from when you fall asleep to what you eat.

So what are the benefits of a good night’s sleep? Studies show that quality sleep can make you eat more healthfully. One study showed that people on a diet that contained lots of fiber slept more deeply and had a better-quality night’s rest than those who ate less fiber.3 Balanced meals that contain a variety of ingredients have also been seen to improve sleep efficiency.4 There is other evidence to suggest that foods such as fatty fish and kiwifruit can positively affect sleep.5

Sleeping well can also lower your risk for diabetes and heart disease. In a study of post-menopausal women, good sleep quality was associated with a reduced risk for cardiovascular diseases. People who sleep between 7 and 8 hours per night have a 251% less chance of developing pre-diabetes compared to those who sleep less than five hours per night. Interestingly, the people in the 7-8 hour range also have 79% less chance of developing the disease than those who sleep more than nine hours per night.6 As I’ve often said, too much of a good thing is just too much!

Another benefit of getting enough sleep is that it can reduce stress and improve your mood. Have you ever noticed that when you don’t get enough rest, you’re grouchy, anxious, angry or just react more strongly to negative situations? This is because sleep deprivation directly affects a part of your brain called the amygdala, which is responsible for emotions.7 It also causes you to go into fight-or-flight mode more easily.8 Having a healthy sleep schedule, on the other hand, can help temper emotional distress, as well as benefit you physically.9

One of the reasons for this is that when you’re in control of your emotions, you’re more likely to assess a particular situation and respond appropriately. Even a nap can put your brain back in balance if your body is allowed to go into a REM sleep state.10 A good rest can also boost your mood.11 A three-week study on teenagers showed that teens felt more angry and irritable when they didn’t sleep well.12 Couples experienced more conflict when sleep deprived in a laboratory setting.13

Did you also know that restful, quality sleep can improve your memory and help you think more clearly? Studies show that sleep plays a very important role in making short-term memories into long-term ones, as well as improving your ability to accurately recall events.14,15

Hoping to get a promotion soon? A sound night’s sleep could help you get it! Your competition’s trouble sleeping could lower their work performance.16

So what are my top tips for a restorative night’s rest? Get comfy and read on!

1. Eat These!

Tryptophan-rich Foods

Tryptophan is an amino acid and an essential nutrient. It has a calming effect on you because your body turns it into a B vitamin called niacin. Niacin plays a key role in creating serotonin, a neurotransmitter that’s associated with melatonin, a hormone that impacts your sleep-wake cycle.17The foods that contain tryptophan include chicken, turkey, fish, and shellfish. Lamb, pork, and game are also rich sources.
Magnesium-Rich Foods

Bananas, avocados, almonds, and green leafy vegetables contain lots of magnesium, which supports the production of GABA, another amino acid that travels between the cells in your nervous system, promoting relaxation and supporting sleep.18 My Magnesium Citrate supplement is perfect for supporting relaxation and easing muscle tension.
Melatonin-Rich Foods

As I mentioned, the hormone melatonin helps regulate your sleeping and waking cycles, among other tasks.19 Some foods actually contain melatonin, while others can raise the levels in your body naturally. They include:- Salmon

– Pork

– Cherries

– Grapes

– Radishes20
Herbal Teas

Drinking a cup of herbal tea before bed is a fantastic way to promote a restful night. It is thought that the herb chamomile contains an antioxidant called apigenin in abundance, which may help initiate sleep.21 Valerian root can also be beneficial because it’s believed to naturally raise GABA levels in the body.22 Passionflower is another herb worth exploring for its calming and sleep-promoting effects.23
A Nice Cup of L-Theanine

Many people find drinking a warm cup of tea to be soothing. And now we know why! Tea contains L-Theanine, a stress-reducing amino acid found primarily in the tea plant.24 Just make sure you don’t drink black or green tea after about 4 pm due to their caffeine content. Or, drink decaffeinated tea so less caffeine gets into your bloodstream. Decaffeinated tea still contains L-Theanine!

2. Skip These!

While drinking a relaxing cup of tea can calm you down and set up you for a wonderful night’s rest, other things you eat or drink can prevent you from getting a good night’s sleep.

Fatty Foods

Eating a lot of fat before bed can stop you from getting the rest you deserve because it is more difficult to digest than other substances.25 In fact, it can affect how deeply you sleep, whether you wake at night, and how quickly you can get to sleep.26
Rich Proteins

Heavy meals that include rich proteins can also block that good night’s rest.27 This is because they tax your digestive system, making you uncomfortable and leading to increased blood flow around that area.28
Chocolate

Chocolate stimulates your nervous and cardiovascular systems.29 Chocolate is best reserved for earlier in the day, ideally during the morning and early afternoon.
Alcohol and Coffee

Avoid alcohol and coffee if you really want to sleep well. While alcohol may allow you to fall asleep quickly and sleep deeply for a while, it reduces rapid eye movement sleep, or quality rest time.30 Limit your consumption of alcohol, and/or be sure to have it at least four hours before you want to sleep. Studies show that coffee should ideally be consumed six hours prior to bedtime to lessen its impact on your sleep.31
OTC Medications

Don’t forget to check out your over-the-counter remedies, too. Many contain stimulating, hidden caffeine and sugar, which do not promote sleep.

3. Get Tired Naturally

Now that we’ve got food and drinks out of the way, let’s talk about other things that will help you enjoy all the benefits of great sleep.

Herbal Supplements

My new Rest and Restore formula contains pharmaceutical-grade Magnesium Glycinate, GABA, and L-Theanine, a powerful triad for supporting a relaxed mood and a healthy sleep cycle. The combination of the elemental mineral, magnesium, and the amino acid, glycine, is a powerful ally in supporting a healthy night’s sleep. Magnesium can help stiff and tense muscles relax. Glycine can act as a neurotransmitter inhibitor in your brain, helping to support a calm and relaxed mood, a sense of well-being, and a healthy night’s sleep. Pharma GABA® has been shown to create a profound sense of physical relaxation so you can finally relax before bed. Finally, the L-Theanine in my Rest and Restore is sourced from decaffeinated green tea leaves.
A Regular Sleep Schedule

Studies show that a regular sleep schedule promotes sound sleep quality. Try setting an alarm to wake you up in the morning, as well as for bedtime. Go to bed and wake up at the same time every day, even on the weekend. This can also help reduce fatigue during the day.32 When you’re feeling sleepy at night, go to bed! Don’t finish watching that show or reading that chapter; pick it up again in the morning.
Early to Bed, Early to Rise

Explore rising early. This is what you would do in a completely natural environment. Research shows that doing this can increase your academic performance if you’re a student.33 It could also make you worry less, have a safer commute, make you more productive, and improve your social life.34 There’s practically no reason not to try this!
Exercise

Exercising early in the day boosts the body’s natural rhythms and prepares you for the day ahead.35 It also eventually makes you feel tired, making sleep more enjoyable and satisfying. However, if the evening is the only time you can squeeze in a workout, don’t skip it! Engage in light or moderate-intensity workouts that don’t increase your heart rate excessively. Give yourself time for a cool-down to help relax your body for sleep.36
Create Your Bedtime Routine

Having a soothing nighttime routine can clearly communicate to your body that it’s time for bed. Try taking a warm bath, lighting a few candles and lowering the lights, or some very gentle yoga or stretching exercises to wind down well.

Follow any —or, better yet, all—of these steps and I think you’ll find you get the best sleep you’ve had in years!

The post 3 Simple Steps to Optimal Sleep appeared first on Amy Myers MD.

3 Simples Steps to Optimal Sleep

Your life and your health can change dramatically when you get enough quality sleep. In fact, the benefits of sleep are so far-reaching that you’ll be amazed by how much restful, restorative sleep can change your world. If you’re anything like the average American, you’re sleeping around ninety minutes less than you would if you were alive 100 years ago.1 My guess is that you’re spending around 6.8 hours asleep each night2 or even less. You are probably sleep deprived on a regular basis.

You may have heard the words “Sleep hygiene.” This is a real thing! And it isn’t just about getting enough hours. It’s also about improving everything about your sleep and the factors that can affect it, from when you fall asleep to what you eat.

So what are the benefits of a good night’s sleep? Studies show that quality sleep can make you eat more healthfully. One study showed that people on a diet that contained lots of fiber slept more deeply and had a better-quality night’s rest than those who ate less fiber.3 Balanced meals that contain a variety of ingredients have also been seen to improve sleep efficiency.4 There is other evidence to suggest that foods such as fatty fish and kiwifruit can positively affect sleep.5

Sleeping well can also lower your risk for diabetes and heart disease. In a study of post-menopausal women, good sleep quality was associated with a reduced risk for cardiovascular diseases. People who sleep between 7 and 8 hours per night have a 251% less chance of developing pre-diabetes compared to those who sleep less than five hours per night. Interestingly, the people in the 7-8 hour range also have 79% less chance of developing the disease than those who sleep more than nine hours per night.6 As I’ve often said, too much of a good thing is just too much!

Another benefit of getting enough sleep is that it can reduce stress and improve your mood. Have you ever noticed that when you don’t get enough rest, you’re grouchy, anxious, angry or just react more strongly to negative situations? This is because sleep deprivation directly affects a part of your brain called the amygdala, which is responsible for emotions.7 It also causes you to go into fight-or-flight mode more easily.8 Having a healthy sleep schedule, on the other hand, can help temper emotional distress, as well as benefit you physically.9

One of the reasons for this is that when you’re in control of your emotions, you’re more likely to assess a particular situation and respond appropriately. Even a nap can put your brain back in balance if your body is allowed to go into a REM sleep state.10 A good rest can also boost your mood.11 A three-week study on teenagers showed that teens felt more angry and irritable when they didn’t sleep well.12 Couples experienced more conflict when sleep deprived in a laboratory setting.13

Did you also know that restful, quality sleep can improve your memory and help you think more clearly? Studies show that sleep plays a very important role in making short-term memories into long-term ones, as well as improving your ability to accurately recall events.14,15

Hoping to get a promotion soon? A sound night’s sleep could help you get it! Your competition’s trouble sleeping could lower their work performance.16

So what are my top tips for a restorative night’s rest? Get comfy and read on!

1. Eat These!

Tryptophan-rich Foods

Tryptophan is an amino acid and an essential nutrient. It has a calming effect on you because your body turns it into a B vitamin called niacin. Niacin plays a key role in creating serotonin, a neurotransmitter that’s associated with melatonin, a hormone that impacts your sleep-wake cycle.17The foods that contain tryptophan include chicken, turkey, fish, and shellfish. Lamb, pork, and game are also rich sources.
Magnesium-Rich Foods

Bananas, avocados, almonds, and green leafy vegetables contain lots of magnesium, which supports the production of GABA, another amino acid that travels between the cells in your nervous system, promoting relaxation and supporting sleep.18 My Magnesium Citrate supplement is perfect for supporting relaxation and easing muscle tension.
Melatonin-Rich Foods

As I mentioned, the hormone melatonin helps regulate your sleeping and waking cycles, among other tasks.19 Some foods actually contain melatonin, while others can raise the levels in your body naturally. They include:- Salmon

– Pork

– Cherries

– Grapes

– Radishes20
Herbal Teas

Drinking a cup of herbal tea before bed is a fantastic way to promote a restful night. It is thought that the herb chamomile contains an antioxidant called apigenin in abundance, which may help initiate sleep.21 Valerian root can also be beneficial because it’s believed to naturally raise GABA levels in the body.22 Passionflower is another herb worth exploring for its calming and sleep-promoting effects.23
A Nice Cup of L-Theanine

Many people find drinking a warm cup of tea to be soothing. And now we know why! Tea contains L-Theanine, a stress-reducing amino acid found primarily in the tea plant.24 Just make sure you don’t drink black or green tea after about 4 pm due to their caffeine content. Or, drink decaffeinated tea so less caffeine gets into your bloodstream. Decaffeinated tea still contains L-Theanine!

2. Skip These!

While drinking a relaxing cup of tea can calm you down and set up you for a wonderful night’s rest, other things you eat or drink can prevent you from getting a good night’s sleep.

Fatty Foods

Eating a lot of fat before bed can stop you from getting the rest you deserve because it is more difficult to digest than other substances.25 In fact, it can affect how deeply you sleep, whether you wake at night, and how quickly you can get to sleep.26
Rich Proteins

Heavy meals that include rich proteins can also block that good night’s rest.27 This is because they tax your digestive system, making you uncomfortable and leading to increased blood flow around that area.28
Chocolate

Chocolate stimulates your nervous and cardiovascular systems.29 Chocolate is best reserved for earlier in the day, ideally during the morning and early afternoon.
Alcohol and Coffee

Avoid alcohol and coffee if you really want to sleep well. While alcohol may allow you to fall asleep quickly and sleep deeply for a while, it reduces rapid eye movement sleep, or quality rest time.30 Limit your consumption of alcohol, and/or be sure to have it at least four hours before you want to sleep. Studies show that coffee should ideally be consumed six hours prior to bedtime to lessen its impact on your sleep.31
OTC Medications

Don’t forget to check out your over-the-counter remedies, too. Many contain stimulating, hidden caffeine and sugar, which do not promote sleep.

3. Get Tired Naturally

Now that we’ve got food and drinks out of the way, let’s talk about other things that will help you enjoy all the benefits of great sleep.

Herbal Supplements

My new Rest and Restore formula contains pharmaceutical-grade Magnesium Glycinate, GABA, and L-Theanine, a powerful triad for supporting a relaxed mood and a healthy sleep cycle. The combination of the elemental mineral, magnesium, and the amino acid, glycine, is a powerful ally in supporting a healthy night’s sleep. Magnesium can help stiff and tense muscles relax. Glycine can act as a neurotransmitter inhibitor in your brain, helping to support a calm and relaxed mood, a sense of well-being, and a healthy night’s sleep. Pharma GABA® has been shown to create a profound sense of physical relaxation so you can finally relax before bed. Finally, the L-Theanine in my Rest and Restore is sourced from decaffeinated green tea leaves.
A Regular Sleep Schedule

Studies show that a regular sleep schedule promotes sound sleep quality. Try setting an alarm to wake you up in the morning, as well as for bedtime. Go to bed and wake up at the same time every day, even on the weekend. This can also help reduce fatigue during the day.32 When you’re feeling sleepy at night, go to bed! Don’t finish watching that show or reading that chapter; pick it up again in the morning.
Early to Bed, Early to Rise

Explore rising early. This is what you would do in a completely natural environment. Research shows that doing this can increase your academic performance if you’re a student.33 It could also make you worry less, have a safer commute, make you more productive, and improve your social life.34 There’s practically no reason not to try this!
Exercise

Exercising early in the day boosts the body’s natural rhythms and prepares you for the day ahead.35 It also eventually makes you feel tired, making sleep more enjoyable and satisfying. However, if the evening is the only time you can squeeze in a workout, don’t skip it! Engage in light or moderate-intensity workouts that don’t increase your heart rate excessively. Give yourself time for a cool-down to help relax your body for sleep.36
Create Your Bedtime Routine

Having a soothing nighttime routine can clearly communicate to your body that it’s time for bed. Try taking a warm bath, lighting a few candles and lowering the lights, or some very gentle yoga or stretching exercises to wind down well.

Follow any —or, better yet, all—of these steps and I think you’ll find you get the best sleep you’ve had in years!

The post 3 Simples Steps to Optimal Sleep appeared first on Amy Myers MD.

Sweet Potato Gnocchi

If you’re familiar with gnocchi, you know that the pillowy bites of potato dough are made with conventional flour and eggs. Not to mention topped with buttery, cream-based sauces. However, this delicious Sweet Potato Gnocchi makes the dreamy, Italian dish perfect for anyone following The Myers Way®.

In my Sweet Potato Gnocchi, I use cassava flour instead of regular, bleached flour. It’s minimally processed without toxic chemicals and it’s an energy-rich option for those of you who like to stay active.

To add a ton of nutritious benefits, I replaced potatoes with orange sweet potatoes. Sweet potato is high in fiber, vitamins, and minerals which will promote optimal gut health and immune function. With their beautiful, orange color, they’re packed with beta-carotene and antioxidants to fight free radicals and support your vision.

To take this AIP pasta to the next level, Sweet Potato Gnocchi is a hearty base for a fantastic sauce. You can try the Nomato Sauce from The Autoimmune Solution Cookbook, or a flavorful kale pesto. This nutrient-dense plate of great-tasting sweet potato clouds is just what you need to kick your health into high-gear!

Sweet Potato Gnocchi






Course

Main Dish, Side Dish


Protocol

Autoimmune Solution (AIP), Elimination Diet, Paleo, Thyroid Connection




Servings

4

Ingredients

2 pounds sweet potatoes1 cup cassava flour

Servings:

Units:
MetricUS Imperial

Instructions

Preheat oven to 450˚F. Place sweet potatoes on a sheet pan and place in the oven for 1 hour or until tender. Once cooked, remove sweet potatoes from oven. Set aside until cool enough to handle. Scoop out insides from sweet potatoes into a bowl. Add cassava to bowl and mix until fully combined into dough.Bring large pot of water to boil over high heat. Meanwhile, on a cutting board, sprinkle on additional cassava flour. Place dough on cutting board. Roll into a long strip, ½-1 inch diameter. Slice into 1-inch pieces. Place pieces of dough into boiling water. Let cook for 1-2 minutes until they rise to the surface. Remove with a slotted spoon to serving bowl.Top with topping of choice such as the Nomato Sauce from The Autoimmune Solution Cookbook or Pesto.

The post Sweet Potato Gnocchi appeared first on Amy Myers MD.

7 Key Hormones and How They Affect Your Health

The nearly 50 hormones produced in your body impact just about every facet of your existence. Growth, metabolism, mood, temperature, heart rate, sleep, sexuality—all are governed by these chemical messengers. While all of your hormones are important, there are some that serve critical functions on their own and also influence other systems.

The Super Seven

Too little or too much of any one of these seven hormones, particularly thyroid hormone, can have a cascading effect on the others. Hormones are generally created by the endocrine system including the pineal gland, pituitary gland, pancreas, ovaries, testes, thyroid gland, parathyroid gland, hypothalamus, and adrenal glands. When these organs are functioning optimally, they produce just the right amount of hormones needed to carry out various processes throughout your body.

1. Thyroid Hormones

The thyroid gland keeps your metabolism under control through the action of thyroid hormones, which it makes by extracting iodine from your blood. Thyroid cells are the only ones in your body that specialize in absorbing and using iodine, which they use to create the thyroid hormones T3 and T4. These hormones don’t just control your overall metabolism, weight, energy levels, and temperature. They actually directly manage the metabolism of every single cell in your body, so if your levels are off, every cell can be affected. Thyroid disorders that result in too little or too much thyroid hormone can cause a wide range of symptoms, and left untreated can result in illnesses such as Hashimoto’s disease or Grave’s disease. To learn more, read my book The Autoimmune Solution.

Caring for Your Thyroid

Iodine is added to table salt but even so, most people don’t get enough of it. Somewhat surprisingly, processed foods, which tend to contain a lot of salt, generally use the type without iodine, so you can’t count on it there. Fish such as cod, tuna, or shrimp are natural sources but you’d need to eat a lot to get the amount you need. A multivitamin is the way to go, but you need to be careful about the one you select. I’ve specially formulated my Myers Way® Multivitamin with iodine to support thyroid health.

2. Insulin

Insulin is released by your pancreas, which is located behind your stomach. This critical hormone enables your body to use glucose or sugar from carbohydrates in the food you eat for energy. It helps keep blood sugar levels from getting too high or too low. If you have more sugar in your body than you need, insulin helps store it in your liver and release it later when you need it for energy.

Maintaining Proper Insulin Levels

If your pancreas does not produce insulin naturally, as in the case of type 1 diabetes, you must take insulin regularly. This is usually administered through injections or an insulin pump. If your body does produce insulin but not enough to balance the sugars in your blood, you may develop hyperglycemia or high blood sugar. This can cause long-term complications including type 2 diabetes. Candida, which thrives on sugars, can also become an issue when blood sugar levels are too high. Fortunately, lifestyle changes including a healthy diet and moderate exercise can go a long way toward creating an insulin/blood sugar balance.

3. Estrogen

This female sex hormone is created in your ovaries, although your adrenal glands and fat cells make some too. Estrogen is responsible for reproduction, menstruation, and menopause. With its male counterpart, testosterone, it plays a role in bone and blood health as well as sex drive. Levels of this hormone naturally rise and fall during a woman’s lifetime. Excess estrogen increases the risk of breast cancer, uterine cancer, depression, and moodiness. It can lead to estrogen dominance, a condition in which progesterone is not in balance with your estrogen. Low estrogen levels can lead to acne, skin lesions, thinning skin, or hair loss.

Balancing Estrogen

Your body can be fooled by xenoestrogens, chemical compounds that mimic estrogen.1 These can be found throughout our environment including in plastics, the foods we eat, and the water we drink. Because some estrogen is produced by fat cells, excess weight can increase your estrogen levels. Your gut also impacts estrogen because it regulates enzymes that metabolize estrogen. Fortunately, many of these issues can be addressed by taking care of your gut health. Cleansing environmental toxins with coconut charcoal and eating a healthy diet are also important. Finally, adding supplements such as my Estroprotect can help balance any xenoestrogens you can’t avoid.

4. Serotonin

This mood-boosting hormone is associated with learning and memory, regulating sleep, digestion, and some muscular function. It is primarily produced in the gut. Recent research has shown that serotonin levels that promote a positive impact on mood can increase longevity by as much as 10 years.2 Low levels of serotonin can lead to depression, migraines, weight gain, insomnia, and carb cravings. Too much serotonin can cause agitation, confusion, or lethargy.

Gut Health and Serotonin

A small amount of the fungus Candida naturally lives in your mouth and intestines. Its job is to aid with digestion and nutrient absorption. When it is overproduced it can block your gut from releasing serotonin, which can drastically affect your mood. Candida can easily get out of control if you eat a high-carb diet, consume excess alcohol, or take medications that kill the bacteria that keep Candida in check. Find out if you have Candida overgrowth and the steps you can take to bring it in check and release your serotonin here.

5. Cortisol

The main function of this stress hormone produced by the adrenal gland is just that—to respond to stress. However, cortisol also plays a role in controlling inflammation and regulating blood flow. In danger mode, the adrenal gland boosts production which increases heart rate, blood pressure, respiration, and overall inflammation. Nearly all of your cells have cortisol receptors, so in times of high alert, cortisol can shut down processes such as digestion. Extremely low levels of cortisol can result in Addison’s disease, symptoms of which include low blood pressure, fatigue, weakness, and loss of appetite.

Cortisol and Stress

While cortisol’s job is to quickly respond to danger, under ideal conditions this only happens in short bursts. If you are under continued stress over a long period, your body will continue to produce cortisol. This can lead to a host of issues including ulcers, high blood pressure and heart disease,3 anxiety, increased cholesterol levels, autoimmune issues, and Cushing’s syndrome. Learning to manage stress through a variety of techniques such as meditation, exercise, or socializing is a great way to help manage cortisol. You may also consider adding supplements that include herbs that support stress relief such as my Organic Greens.

6. Adrenaline

Adrenaline, like cortisol, is secreted in the adrenal gland and also in some neurons of the central nervous system. It is derived from the amino acid tyrosine.4 It helps you think and act fast in response to danger by sending extra blood to your heart and large muscles. Adrenaline also blocks pain. These intense effects can last up to an hour.

Adrenaline Overload

As with cortisol, sustained stress can lead to an overproduction of this fight-or-flight hormone. This can result in dizziness, irritability, anxiety, weight loss, palpitations, rapid heartbeat, and high blood pressure.5 Learning relaxation techniques that help you manage stress can go a long way toward alleviating symptoms. Supplements that support optimal adrenal function can also help.

7. Growth Hormone

Growth hormone, often called HGH, is a protein that is produced in the pituitary gland. It stimulates growth, cell reproduction and regeneration, and boosts metabolism. Production rises in childhood, peaks in adolescence, and declines in adulthood. However, even after you stop growing, you still need growth hormone for healthy muscles, bone, and fat tissues.

Increased Growth Hormone

Children who don’t have sufficient growth hormone can receive prescription injections. In rare cases, adults with issues involving the pituitary gland or hypothalamus may also receive them. However, there are ways to boost your body’s own production. Growth hormone is naturally released in bursts, and high-intensity interval training can increase production. Avoiding sugary foods and drinks as well as eating small meals can also help because high blood sugar inhibits HGH release.6 Don’t expect a fountain of youth, however, boosting muscle tone certainly has the anti-aging effect of making you look and feel more youthful.

While all the hormones in your body are important and have specific functions, supporting these super seven hormones with a proper diet and supplements will help ensure your overall health throughout your life.

The post 7 Key Hormones and How They Affect Your Health appeared first on Amy Myers MD.

5 Foods to Reduce Gas & Bloating (and 5 That Make It Worse)

Although none of us wants to admit it, gas is something we all deal with on a daily basis! It’s a completely normal process that occurs when we digest our food. Still, this doesn’t change the fact that passing gas in social situations can be embarrassing. And sometimes gas and bloating become severe enough that it’s uncomfortable or even painful. The good news is that what you eat has a HUGE effect on how much gas you experience, and there are many foods that can naturally reduce gas and bloating!

First, let’s take a look at a few underlying issues that could be causing out-of-the-ordinary gas and bloating, and when you should be concerned. Then we’ll dive into my favorite foods to reduce gas and bloating, and the foods you should avoid that make it worse.

When Gas and Bloating is NOT Normal

In most cases, gas is just a regular part of the digestive process. Good bacteria in your gut ferment foods that are not fully digested in your small intestine.1 When you eat too many gas-producing foods—or too much fiber and not enough water—it’s normal to experience some abdominal pain, gas, and the distension that makes your tummy feel full and tight. Gas can also be caused by swallowing too much air, which can happen if you chew gum, eat too quickly, or drink through a straw.2

Drinking plenty of water, eating smaller meals slowly, and ditching straws and gum can go a long way in reducing gas and bloating. As you’ll see, eating (and avoiding) certain foods can also help. However, there are two underlying gut issues that you should get checked out for if your digestive symptoms are extreme and don’t respond to these lifestyle measures.

SIBO

In my clinical experience, the #1 cause of severe gas and bloating is small intestinal bacterial overgrowth (SIBO). SIBO occurs when the bacteria from your colon and large intestine overgrow and colonize your small intestine. These bacteria feed off of and ferment the undigested carbohydrates in your small intestine, causing a buildup of hydrogen and/or methane gas. If you have SIBO, you must overcome this gut imbalance before you can banish gas and bloating for good. See this article for how to test for and address SIBO.

IBS

Irritable bowel syndrome (IBS) is sort of a catch-all term for digestive issues that have no other diagnosable cause. In fact, an estimated 50% of people diagnosed with IBS actually have SIBO.3 For the other 50%, there are a number of possible underlying issues that may be causing your symptoms, including leaky gut, Candida overgrowth, parasites, or food intolerances. By getting to the root of your IBS, you can say goodbye to gas, bloating, diarrhea, and abdominal pain once and for all. A low-FODMAP diet has been shown to improve the symptoms of IBS.

Foods to Enjoy That Reduce Gas and Bloating

1. Celery

Celery has an extremely high water content—about 95%—and is also high in potassium, which can help control the water retention associated with bloating.4 Celery has long been used as a digestive aid to control gas, and can even help repair a leaky gut. Insoluble fiber in celery supports healthy bowel movements by regulating both constipation and diarrhea.5 When eating celery, it’s best to cook it first to soften indigestible fibers that may lead to more bloating.

2. Bananas

When most people hear “potassium,” they think of bananas. Just one medium banana contains 422 mg of this mineral, which is essential for fluid balance and maintaining a flat tummy.6 Bananas are also a good source of resistant starch, which can help combat constipation and relieve trapped gas that causes bloating.7 To get the most digestive benefits, stick with bananas that are still slightly green, which contain more resistant starch and less fermentable sugar.8

3. Ginger

Ginger has been used medicinally for thousands of years for all sorts of digestive issues. It can ease bloating by enhancing motility and accelerating stomach emptying.9 What’s more, compounds in ginger such as gingerols and shogaols act as carminatives—substances that reduce flatulence.10 So the next time you’re feeling bloated, try sipping on ginger tea for some natural relief!

4. Spinach

Spinach is one of the richest sources of magnesium, an essential nutrient in which many people are deficient.11 One cup of cooked spinach offers 39% of the recommended daily intake (RDI) for magnesium.12 Magnesium synthesizes protein and activates enzymes that aid in digestion by breaking down your food into smaller components.13 It also helps maintain bowel regularity by relaxing the muscles in your digestive tract and softening stools.14 For an easy way to get the digestive benefits of magnesium-rich spinach, add a scoop of Organic Greens to water or a smoothie, or simply take a magnesium supplement.

5. Cucumber

Intestinal inflammation due to autoimmune disease, food allergies, SIBO, or other gut imbalances could be the cause of bloating and fluid retention.15 Thankfully, cucumbers contain a flavonoid called quercetin, which fights inflammatory free radicals, reduces allergic reactions, and supports a healthy immune response.16 Quercetin can relieve belly bloat by reducing gastrointestinal swelling. Plus, cucumbers have one of the highest water contents of all vegetables at around 96%!17 Eating cucumbers or drinking cucumber-infused water can help balance your sodium levels, flush excess water from your system, and release trapped gas.

Need to fight bloating fast? Try making a super powerful smoothie with these 5 belly-slimming foods. While you’re at it, make sure to avoid the following 5 foods, which will only make gas and bloating worse!

Foods to Avoid That Make Gas and Bloating Worse

1. Legumes

Legumes are notorious for causing gas and bloating. They are high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), short-chain carbohydrates that are difficult to digest. Because they are extremely hard for your body to break down, they get fermented by your gut bacteria and produce a significant amount of gas. I recommend getting rid of legumes for a number of reasons, especially if you have an autoimmune disease.

2. Gluten

Abdominal pain, bloating, and excessive gas after eating gluten could be a sign of celiac disease or non-celiac gluten sensitivity. However, studies show that even non-celiac patients who are given gluten experience significantly more gas, bloating, and other digestive symptoms than those who receive a placebo.18 One possible reason for this is that foods containing gluten can cause leaky gut. Leaky gut can manifest as a number of digestive symptoms, including bloating, constipation, and diarrhea.

The main culprit in gluten-containing foods is gliadin, a difficult-to-digest protein that breaks down the microvilli on your intestinal walls. When your villi are destroyed, they no longer produce the necessary enzymes needed to properly digest gluten. Gliadin also triggers an immune response, which causes inflammation in your gut and puts you at risk for autoimmune disease.19

3. Dairy

Dairy is one of the worst offenders when it comes to gas and bloating. Seventy-five percent of the population is unable to break down lactose, the sugar found in milk and other dairy products. This is due to a deficiency in lactase, the enzyme that digests lactose, otherwise known as lactose intolerance. Because of this, lactose ends up being fermented in your gut, leading to bloating, gas, diarrhea, and abdominal pain.

Even if you are not lactose intolerant, you could still experience digestive discomfort thanks to dairy proteins casein and whey. These proteins are similar to gluten in terms of being difficult to digest and causing inflammation that can lead to an autoimmune reaction.

4. Apples

Although apples can be very good for you, if you are dealing with bloating on a daily basis you may want to lay off. Apples are high in fructose and sorbitol, both of which are FODMAPs and can worsen your digestive symptoms.20 Fortunately, there are a number of equally nutrient-rich fruits to choose from that won’t cause gas and bloating, including berries, citrus fruits, and of course–bananas!

5. Carbonated Drinks

You may not suspect something as seemingly harmless as carbonated water to be at the root of your belly bloat! However, swallowing air can cause a buildup of gas in your stomach. Well, guess what’s in those bubbles that make carbonated drinks so enticing? If you avoid all the usual gas-producing suspects, yet always have sparkling water in your hand, this could be the missing piece of the puzzle. Stick to plain water instead, which has the added benefit of keeping you “regular”. Your tummy will thank you!

Get to the Root to Banish Belly Bloat For Good

Intestinal gas is a fact of life everyone deals with at some point and can be easily reduced by eating the right foods. That being said, constant, excessive gas and painful bloating could be a sign of something deeper going on. Get tested for SIBO and/or IBS, and make sure you are not dealing with an underlying food intolerance such as gluten sensitivity or lactose intolerance. An elimination diet can be helpful for discovering your own personal food sensitivities.

My Gut Wellness Smoothie Kit is another great way to support optimal digestive health, repair a leaky gut, and encourage a healthy balance of gut bacteria. This kit includes Leaky Gut Revive®, Paleo Protein, Collagen, and Probiotics 30 Billion so you can supercharge the gut-repairing power of your smoothies!

Getting to the root of your digestive troubles and choosing the right foods and supplements will help you beat belly bloat for good, so you can regain your confidence and live life symptom-free!

The post 5 Foods to Reduce Gas & Bloating (and 5 That Make It Worse) appeared first on Amy Myers MD.

Grapefruit Mojito

There are times when I need a refreshing drink that will quench my thirst and support my body. That’s when I turn to this Grapefruit Mojito. Unlike the mojito your friends may be drinking, with rum, sugar, and soda water, this AIP-friendly version of the drink is free of added sugars and alcohol. That gives you the chance to enjoy the benefits of this drink’s ingredients!

Grapefruit may be a very acidic, and occasionally bitter-tasting citrus fruit, but even its juice is worthy of consuming regularly. The fruit itself is about 80% water, so the juice is a hydrating and revitalizing change from the sugary juices sold in grocery stores. Not to mention, just the smell of grapefruit has been known to improve mood and energy levels! It’s an incredible fruit juice that’s full of vitamin C. Make sure you reach for the pink or red variety for some extra beta-carotene to protect your eye health and support a healthy heart.

While citrus may be the star of this Grapefruit Mojito, but mint is the quintessential flavor that comes to mind with the word “mojito.” Mint has been known to stimulate digestion and ease discomfort associated with gas, bloating, and inflammation. The sweet and subtle flavor of mint will cool you down and lift your spirits.

This Grapefruit Mojito is the perfect drink to sip away on a hot day. Sweet, tart, and full of healthy ingredients, this is a drink you’ll want every day!

Grapefruit Mojito






Course

Beverage


Protocol

Autoimmune Solution (AIP), Candida Breakthrough® and SIBO, Elimination Diet, Paleo, Thyroid Connection




Servings

4 people

Ingredients

8 sprigs fresh mint leaves torn apart1 lime cut into quarters12-16 ice cubes3-4 grapefruits juiced2 cups sparkling water such as Topo Chico or Pellegrino

Servings:
people

Units:
MetricUS Imperial

Instructions

Divide mint among glasses. Squeeze ¼ of lime into bottom of glass. Muddle with a spatula.Divide ice among glasses. Evenly divide grapefruit juice into each glass. Top off with sparkling water of choice. Stir together and enjoy!

The post Grapefruit Mojito appeared first on Amy Myers MD.

Slow Cooker Bison and Vegetable Stew

Are you tired of beef, chicken, pork, and fish? It’s difficult to get away from the endless cycle of these four types of meat. I know. That’s why you should this Bison and Vegetable Stew! It’s delicious, hearty, and easy to throw together in a slow cooker.

I love meals with grass-fed beef and free-range chicken. However, this bison recipe is going on my list of favorites. Bison is a nutritional powerhouse with protein, iron, vitamin B, and Omega-3s. Bison contains just as much of that essential fatty acid as salmon, with a deep umami flavor that is richer than that of beef.

Stewed with this mouthwatering meat are carrots, celery, and kale. These veggies are high in fiber to support your digestion, and boast a bundle of vitamins and minerals to boot!

Fresh herbs and a savory saltiness bring this stew to another level. After resting in a crock pot for six to eight hours, the tender ingredients will melt in your mouth. There’s no way you won’t fall in love with this nourishing, full-bodied bison and vegetable stew that will keep you happy, healthy, and full.

Slow Cooker Bison and Vegetable Stew






Course

Main Dish


Protocol

Autoimmune Solution (AIP), Candida Breakthrough® and SIBO, Elimination Diet, Paleo, Thyroid Connection




Servings

6-8

Ingredients

2 lbs grass-fed bison cut into 1-inch cubes1/2 lb carrots chopped4 stalks celery chopped1 red onion chopped1 large Japanese sweet potato chopped into 1-inch cubes1 bunch organic kale torn into small pieces2 cloves garlic minced1 Tbls fresh rosemary1 tsp sea salt1 tsp black pepper4 cups beef bone broth

Servings:

Units:
MetricUS Imperial

Instructions

Add all ingredients except for kale into the bowl of a crock pot. Cover and turn on to medium heat. Let cook for 6-8 hours. Before serving, add kale to crock pot and stir in. Cover and let wilt for about 10 minutes or until tender. Serve in individual bowls. Garnish with parsley if desired.

The post Slow Cooker Bison and Vegetable Stew appeared first on Amy Myers MD.

How to Reverse Scleroderma Naturally

Your skin. It’s your largest organ, your first defense against germs and bacteria, and the most visible part of your body. Even though it’s the “wrapper” that completely surrounds you, most of us hardly notice it when our skin is healthy. However, if you’ve been diagnosed with the autoimmune disorder called scleroderma, the state of your skin is a constant concern.

Scleroderma is actually a collection of several autoimmune diseases that are characterized by hardened patches of skin and connective tissue. These patches can become so tight that movement is difficult, making the disorder painful. Localized scleroderma generally affects only the skin, however in some people it can spread to muscles, joints, and bones. Systemic scleroderma is the more serious form. It can affect the skin and muscles, and can also impact your lungs, kidneys, and heart1 as well as your digestive system.2 When it spreads to internal organs, it causes the organ tissues to become hard and fibrous, decreasing their ability to function.3 Approximately 300,000 Americans are diagnosed with scleroderma.4

Conventional medicine offers no real solutions, relying instead on harsh medications to mask your symptoms. To further complicate treatment, many with this condition are depressed by the changes in their appearance. Facial changes, skin thickening, hair loss, and enlarged joints, while not necessarily a symptom of each of the forms of scleroderma, can make living with this autoimmune disorder particularly challenging. Although you may feel isolated by this condition, I’d like to reassure you that you are NOT alone, and you CAN take your health into your own hands and reverse this condition.

This autoimmune disorder results from the overproduction and storage of collagen, a protein that is a key component of your connective tissue. This includes your skin as well as your digestive system. Although no one is sure why this particular reaction takes place, the immune system is at the root of it. Scleroderma may also have a genetic link in some people. The genetic component doesn’t actually cause the disease. Instead, it’s thought to trigger it after a person is exposed to certain toxic chemicals such as pesticides and solvents.

Signs of Scleroderma

The most common symptoms of localized scleroderma are the tough, hardened patches of skin that can be discolored. Morphea is a type of scleroderma that manifests in waxy patches of skin of varying size that can enlarge or shrink, or even disappear. Streaks or bands of thick, hard skin on the arms, legs, or torso are called linear scleroderma. These bands usually appear on only one side of the body. Linear streaks on the face are called en coup de sabre5 (French for “sword wound”), which can look like a cut from a knife or sword. These types tend to appear in children, however they can affect adults too.

Systemic scleroderma mostly strikes Caucasians in their 30s or 40s, and affects four times as many women as men.6 Systemic scleroderma is characterized by the same thick skin patches as linear scleroderma along with other symptoms, the most common of which is Raynaud’s Phenomenon. In Raynaud’s Phenomenon, spasms in the arteries cause periods of reduced blood flow, usually in the fingers and sometimes in the toes, nose, lips, or ears. The affected areas turn white or blue for a short time. As blood begins to flow again the area turns red and sufferers typically feel a painful, burning sensation.

After the skin, the digestive system is the most commonly affected organ system in people with scleroderma. Blood to the nerves that stimulate the bowel is reduced, which results in a progressive weakening of muscle strength and tone of the intestines, and slowed and uncoordinated motion of the gut. People with scleroderma may have typical symptoms of IBS including bloating, constipation, and diarrhea.7 Other symptoms include:

Calcium deposits under the skin
Joint pain
Muscle weakness
Shortness of breath
Dry cough
Difficulty swallowing
Weight loss
Acid reflux8

Diagnosing the Two Types of Scleroderma

Diagnosing scleroderma is usually done by a rheumatologist or dermatologist. It’s very tricky because the condition mimics other disorders and there is no single test for it. Your doctor will take a careful history to find out if you have the classic symptoms. He or she will likely also order a blood test for certain autoantibodies associated with scleroderma. Other tests such as CT scans and X-rays can help establish bone abnormalities while MRIs may be used to assess soft tissue damage.

Conventional Treatments for Scleroderma

Traditional medicine will not treat the underlying cause of scleroderma. Typically, a drug or treatment will be prescribed for each different symptom, instead of treating your body as a whole. For example, Raynaud’s Phenomenon may be treated with drugs such as calcium channel blockers or drugs called PDE-5 inhibitors which open up narrowed blood vessels and improve circulation. Muscle pain and weakness may be treated with immunosuppressive medications, which can leave you vulnerable to infections and other dangerous side effects. A doctor may also prescribe proton-pump inhibitors for acid reflux.

The Natural Way to Reverse Scleroderma

The aim of functional medicine is to treat the whole body to get to the underlying cause of an issue while soothing the symptoms. To ease the discomfort of scleroderma:

Get sufficient rest.
Drink plenty of filtered water.
Apply soothing lotions such as raw coconut oil or shea butter.
Keep your skin, particularly your fingers and toes, covered and warm.
Perform gentle stretches to keep skin and joints flexible. Yoga is a great option.
Exercise moderately to improve blood flow.

All these actions will help you feel better. However, the key to truly reversing your scleroderma is getting to the root of what triggered this autoimmune condition and addressing those underlying causes. You have other options besides simply treating the symptoms and accepting a life-long struggle with pain and embarrassment. I’ve developed a very effective four-pillar approach that can help you take control of the inflammation that’s at the root of most autoimmune diseases.

Heal Your Gut

Restoring your gut is essential for proper immune function. Again, this is particularly important for those with scleroderma whose digestive system tissues are damaged. For this reason, I created The Myers Way® Guide to the Gut eCourse to help guide you through the exact same steps I’ve used with my patients to repair a damaged gut. I also have many articles explaining my approach to repairing the gut and gut-repairing supplements such as Leaky Gut Revive. This one is particularly helpful because it supports the gut lining’s cells and optimizes digestive function by restoring your microbiome balance.

Get Rid of Gluten, Grains, and Legumes

I have recommended that all of my patients remove gluten from their diets because it causes inflammation which leads to leaky gut. For those with autoimmune diseases, particularly those with scleroderma whose digestive system tissues may be hardened, I also advised they remove all grains and legumes from their diets. These foods contain proteins known as lectins, a natural pesticide for crops that can damage the lining of your gut. You may also find that skipping dairy products, which are inflammatory foods for many people, goes a long way toward improving your health.

Tame the Toxins

There are several things you can do to tame the toxins that are all around us. Glutathione is a powerful free radical fighter and can improve detoxification. This is critical for anyone who has been exposed to toxic chemicals, particularly silica, which has been linked to a higher incidence of systemic scleroderma.9 I also recommend my Immune Booster Powder which offers concentrated immunoglobulins to support immune functions. Hyperbaric therapy has also been shown to be effective in treating scleroderma.10 It drives increased levels of oxygen into the bloodstream which travels through the plasma, resulting in reduced inflammation and pain.

Heal Your Infections and Relieve Stress

In my book The Autoimmune Solution, I outline specific ways to heal infections that may be caused by bacteria or viruses. As for stress, there’s simply no way to avoid all of it. However, learning to relieve stress is one of the keys to regaining control of your health. Finding specific ways that work for you takes some trial and error, but I recommend meditation, heartmath, yoga or walking, deep rhythmic breathing, journaling, and spending time on hobbies, particularly with family and friends.

I also offer two supplements that can help. My Adrenal Support contains ashwagandha, ginseng, eleuthero, and rhodiola for supporting an optimal stress response and cortisol production. Along with these adaptogenic herbs, Adrenal Support offers crucial B vitamins and vitamin C. My Organic Greens juice powder also includes ashwagandha for improved immune function and stress relief, as well as maca root for supporting optimal mental clarity, vitality, and hormonal health. Both can help you boost your intake of stress-busting nutrients for a natural path to relaxation and stress relief that will take the pressure off your immune system.

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