Amy Myers's Blog, page 52

Is IBS Real? The Truth Behind Your Diagnosis

Irritable bowel syndrome (IBS) is the most common disorder diagnosed by gastroenterologists, affecting an estimated 25 to 40 million people in the U.S. alone. Women are at even higher risk than men, making up roughly two-thirds of all IBS patients. IBS accounts for up to 12% of primary care visits (that’s 2.4 and 3.5 million visits every year!) and costs society around $21 billion annually in medical expenses and lost productivity.1 Given these statistics, it would seem that we were in the midst of an IBS epidemic! However, what if I were to tell you that at least half of all IBS cases are misdiagnosed?

It’s true. If you’ve been diagnosed with irritable bowel syndrome, there is 50% chance that you actually have a gut infection called small intestinal bacterial overgrowth (SIBO).2

SIBO or IBS?

Small intestinal bacterial overgrowth is a condition in which the bacteria in your small intestine get out of balance and overgrow.

Symptoms of SIBO can include:

Gas, bloating, and diarrhea
Abdominal pain or cramping
Constipation (much less common than diarrhea)
Food intolerances such as gluten, casein, lactose, fructose, and particularly histamine intolerance
Chronic illnesses such as fibromyalgia, chronic fatigue syndrome, diabetes, neuromuscular disorders and autoimmune diseases
Vitamin and mineral deficiencies, including vitamins A, B12, D, and E
Fat malabsorption (signified by pale, bulky, and malodorous stools)
Rosacea and other skin rashes
Leaky gut

As you can see, many of these symptoms are very similar to IBS symptoms, which typically include frequent diarrhea, constipation—or both—gas, bloating, and abdominal pain. These similarities help explain the high rate of misdiagnosis in patients with SIBO.

It is a common misconception that only a small percentage of the population has SIBO–for example, those with motility issues or abnormal gastrointestinal tract anatomy. However, between the growing awareness of SIBO as a medical diagnosis and new testing options becoming more widely available, the prevalence of SIBO has increased dramatically–specifically in patients previously diagnosed with IBS.3

Irritable Bowel Syndrome: Diagnosis By Exclusion

So how does conventional medicine get it so wrong? Irritable bowel syndrome is what is known as a diagnosis of exclusion. This means that after extensive lab testing, studies, and procedures, everything comes back normal and so by process of elimination your doctors diagnose you with IBS. The problem with this method is that many doctors simply do not test for SIBO and because the symptoms of SIBO and IBS are so similar, you end up with a faulty diagnosis.

This also calls into question whether the condition we call “IBS” is even real. There is no test for IBS–doctors merely look at your symptoms and rule out any other diseases they can test for. “Irritable bowel syndrome” is just a name given to a collection of symptoms that doctors have no medical explanation for. Because of this, conventional medicine focuses on managing the symptoms of the disease, usually with unnecessary prescriptions and invasive surgeries. Often, even these harsh treatments provide no relief. It can be extremely frustrating as a patient to be put through a battery of tests and procedures, only to be given no answers and STILL have your symptoms persist.

SIBO, on the other hand, CAN be diagnosed with testing. In fact, many people diagnosed with IBS are found to have an abnormal hydrogen breath test and their symptoms resolve completely after implementing simple dietary and lifestyle changes. 4

What to Do if Your IBS is Really SIBO

If you’ve been treated for IBS and have not seen an improvement in your symptoms, it’s quite possible that SIBO is at the root of your GI issues. I recommend getting a SIBO breath test so you can find out for sure and start treating the underlying cause.

Should you test positive for SIBO, you can use the following steps to overcome this gut infection and finally say goodbye to digestive distress:

Step 1: Starve the Overgrown Bacteria

Certain foods you eat feed bacterial overgrowth in your small intestine. To starve out the excess bacteria, you’ll need to eliminate sugar, alcohol, and carbohydrates from your diet. This includes refined carbs, such as bread, cookies, and cake, as well as complex carbohydrates such as whole grains and legumes. Ultimately these foods are broken down into sugar in your gut, which feed the bacteria.

Step 2: Prune the Bacteria

The next step in overcoming SIBO is to get the overgrown bacteria back under control. The most common treatment is antibiotics–either Xifaxan or Neomyacin, depending on whether you have more methane or more hydrogen in your system (see this article for further explanation of the two types of gas). Xifaxan is more effective with hydrogen-dominant SIBO while Neomyacin tends to be more successful with methane-dominant SIBO.

If you are looking for a more natural route or are treating SIBO at home, I recommend Microb-Clear, a blend of herbal extracts that work to “prune” the overgrown bacteria more gently than antibiotics, thus preserving more of your good bacteria.

Step 3: Restore Your Good Bacteria

Finally, you will restore the good bacteria in your gut to support a strong immune system, as well as optimal digestion and nutrient absorption. When it comes to SIBO you have to be careful, however, because most probiotics out there will actually add more fuel to the fire. That’s because overgrown bacteria in your small intestine tend to be lactobacillus or bifidobacterium, which are the same strains used in standard probiotics. Though these probiotics can be very helpful to those who don’t have SIBO, while treating this infection you’ll want to stick with a soil-based probiotic such as Primal Earth.

Primal Earth contains three well-studied strains protected that have seed-like structures to help them bypass the harsh conditions of the small intestine and head straight to the colon and large intestine, where your good bacteria should be! This will ensure you are not feeding the overgrowth while still supporting your gut’s thriving ecosystem of friendly microflora!

The Functional Medicine Approach to Irritable Bowel Syndrome

I know from experience just how frustrating it can be to seek help and healing from your doctors, only to find no answers and simply have your symptoms “managed” with pills or procedures. Conventional medicine failed me, and it is my mission to not let it fail you too. That’s why I started practicing functional medicine, which seeks to address the root cause of an issue instead of throwing prescriptions at the problem.

If you are one of the millions of people with an IBS diagnosis who have yet to find relief from uncomfortable gas, bloating, diarrhea, and abdominal pain, I encourage you to take your health into your own hands and get tested for SIBO. This could be the answer to all of your digestive woes.

By getting to the root of your IBS and treating SIBO, you can overcome your embarrassing and painful symptoms, and once again enjoy going out to eat with friends or even just being out of the house for a few hours without wondering where the nearest bathroom is. You can reclaim your health and live a symptom-free, vibrant life!

Free Live Training: How to Beat SIBO for Good in 3 Easy Steps

If you suspect SIBO is behind your IBS, digestive drama, or other unexplained symptoms, be sure to register for my upcoming FREE live training!

During this exclusive, one-hour event you will discover:

How SIBO is so often misdiagnosed
What’s really causing your IBS symptoms
The danger of not clearing SIBO and how it puts you on the path to chronic illness
How to tackle SIBO that keeps coming back
How YOU can eliminate your symptoms and live a life filled with energy and vitality

Click here to register now!

The post Is IBS Real? The Truth Behind Your Diagnosis appeared first on Amy Myers MD.

The #1 Cause of Bloating and How to Overcome It

Does your stomach swell up so much after eating a meal that you struggle to button your pants? Or maybe you wake up with a flat tummy, only to look 6 months pregnant by the end of the day! If you struggle with bloating and gas on a regular basis, you know how uncomfortable, embarrassing, and even painful bloating can be. It can interfere with your social life and self esteem, and could be bad news for your health in general if not properly addressed.

The truth is, any amount of bloating is a sign of inflammation in your gut. In my practice, I’ve found that the number one cause of bloating is a gut infection known as small intestinal bacterial overgrowth (SIBO). By overcoming SIBO, you can say goodbye to bloating and start feeling your best again!

What is SIBO?

Your gut is home to trillions of microorganisms that play a role in your digestive functioning, immune health, and even your mood! Most of the bacteria in your digestive tract are located in your colon and large intestine, with fewer numbers living in your small intestine. When something causes an imbalance in your gut (known as dysbiosis), the bacteria in your colon and large intestine can overgrow into your small intestine, which can wreak all sorts of digestive havoc, and soon turn into a whole-body issue.

10 Signs You Have SIBO

1. Gas, bloating, and diarrhea

2. Abdominal pain or cramping

3. Constipation (much less common than diarrhea)

4. Diagnosis of irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD)

5. Food intolerances such as gluten, casein, lactose, fructose, and particularly histamine intolerance

6. Chronic illnesses such as fibromyalgia, chronic fatigue syndrome, diabetes, neuromuscular disorders and autoimmune diseases

7. Vitamin and mineral deficiencies, including vitamins A, B12, D, and E

8. Fat malabsorption (signified by pale, bulky, and malodorous stools)

9. Rosacea and other skin rashes

10. Leaky gut

Causes of SIBO

The main causes of SIBO include:

Diets high in sugar, alcohol, and carbohydrates (which feed the bacteria)
Hypothyroidism, which can slow your metabolism and cause a buildup of bacteria in your small intestine
Low stomach acid, which leads to undigested food that feeds the bacteria
Certain medications that disrupt your microbiome, including antibiotics, birth control, acid-blocking drugs, and steroids
Stress , which messes with your digestion and causes dysbiosis
Physical obstructions in the gut that can lead to an abnormal buildup of bacteria, such as diverticuli or scarring from surgeries or Crohn’s disease
Dysmotility caused by diabetes, scleroderma, or neurological conditions such as Parkinson’s, ALS, or multiple sclerosis

How Does SIBO Cause Bloating?

The overgrown bacteria in your gut feed off of the undigested food in your small intestine–specifically carbohydrates. This feeding process ferments the carbs you eat and produces hydrogen gas as a byproduct. In turn, that hydrogen can feed single-celled organisms in your small intestine known as archaea, which then produce methane gas as a byproduct. So when you have SIBO you have excess levels or hydrogen, methane, or both in your digestive system.

Carbohydrates feed SIBO → SIBO produces hydrogen → hydrogen feeds archaea → archaea produce methane

The effect of all this excess gas in your gut is exactly what you might imagine: it leads to severe bloating, belching, and flatulence. This can turn something as simple as going out to dinner with a friend into an uncomfortable, stressful event!

The good news is by overcoming SIBO and restoring the microbial balance in your gut, you can eliminate bloating and other frustrating symptoms, and once again enjoy worry-free meals with your friends and family!

How to Treat SIBO and Banish Bloating for Good

Once you’ve determined that it is in fact SIBO causing your bloating and GI distress, I recommend following a 3-step approach to get the bacteria under control and restore your gut’s natural balance. (See this article for information on how to test for SIBO.)

The three steps to treating SIBO are as follows:

Step 1: Starve the Overgrown Bacteria

First, remove the foods that feed the bacteria in your small intestine–namely sugar, alcohol, and carbohydrates. In addition to the usual suspects, such as bread, cookies, cake, and cocktails, you’ll want to eliminate complex carbohydrates including whole grains and legumes. These foods get broken down into sugar in your gut, feeding the bacteria just as regular sugar would.

While starving the overgrown bacteria, you’ll want to eat plenty non-starchy vegetables, leafy greens, lean proteins, and healthy fats, with minimal fruit. Berries are a good low-carb, low-sugar option if you need to satisfy your sweet tooth.

Step 2: Attack the Bacteria

In my practice I have typically used the antibiotics Xifaxan and Neomyacin to attack the bad bacteria, depending on which type of gas is being predominantly produced (hydrogen or methane). Xifaxan is more effective against hydrogen-dominant SIBO, and Neomyacin tends to be more successful with methane-dominant SIBO. These antibiotics work exceptionally well to kill the pathogenic bacteria with the least amount of disruption to your good bacteria.

Thousands of people have also successfully treated SIBO at home. For self-treating, I recommend Microb Clear, which is a blend of magnesium caprylate, berberine, and extracts from tribulus, sweet wormwood, grapefruit, barberry, bearberry, and black walnut. These ingredients work to kill off the bacteria naturally. While they aren’t specific to pathogenic bacteria and can disrupt your good bacteria, they aren’t as harsh as broad spectrum prescription antibiotics, which completely wipe out good bacteria and bad bacteria alike. Microb Clear is a much more natural and gentle approach.

Step 3: Restore Your Good Bacteria

Finally, you’ll want to restore the good bacteria in your gut to support a strong immune system and optimal digestion and nutrient absorption. You have to be careful when treating SIBO though, as taking certain probiotics could just be throwing fuel on the fire. That’s because the species of bacteria involved in SIBO are typically lactobacillus or bifidobacterium, and the majority of probiotic supplements out there contain these same strains. So although these probiotics can be beneficial for those who don’t have SIBO, they can actually feed an overgrowth and delay your progress.

For this reason, while dealing with SIBO I recommend using a soil-based probiotic such as Primal Earth, which contains spore-forming bacterial strains that won’t colonize the small intestine. Instead, these hardy probiotics have a seed-like structure that protects them from stomach acid, bile salts, and digestive enzymes so they can survive the journey through your stomach and head straight to the colon and large intestine where they can support vibrant health.

Taking back your health–and fitting into your jeans–is only three simple steps away. As you take these steps to clear your body of SIBO, you will come to realize that the bloating you were experiencing is NOT normal, and you can start enjoying meals once again without the fear of gas, cramping, and abdominal distension.

The post The #1 Cause of Bloating and How to Overcome It appeared first on Amy Myers MD.

4 Essential Supplements Everyone Should Take

One of the most common questions I’m asked is “Should I be taking daily supplements and if so, which ones?” If you have read my blog or heard me speak you know I always say, “It’s not what you eat, it’s what you can digest and absorb.” In an ideal world, your diet would be pristine and your gut would be in perfect shape to digest and absorb all of the micro- and macronutrients you need to stay healthy. Unfortunately, this is not the case for many people living in the modern world.

Our Western diet is filled with nutrient-poor and calorie-dense processed foods, GMOs, and pesticides. Even our soil has become devoid of nutrients, which means the food that’s grown in it has declined in nutritional value.1 We are constantly exposed to toxins in our food, water, air, and even personal care and cleaning products. Our stress levels have skyrocketed and many people are dealing with gut issues, such as Candida and SIBO, which interfere with proper nutrient absorption.

This combination of a decrease in nutrients in our food and an increase in stress, toxins, and gut issues such as leaky gut is why we can no longer get all of the vitamins and minerals we need from food alone, and why I believe everyone should use a few key supplements to maintain optimal levels of nutrients.

Because we are all unique individuals and biochemically different, the answer to which supplements should you take is not so black and white. In today’s world, I do believe that everyone should be taking supplements of some sort, however the best supplement regimen for you may be different than what’s best for your mother or sister or brother. That being said, there are some essential supplements that I recommend everyone take.

1. High-Quality Multivitamin

Even if you’re following The Myers Way®, it’s likely that you may be deficient in some vitamins and minerals due to the decreased nutrients available in modern foods, increased stress levels and toxin exposure, and the increasing prevalence of gut issues. I do testing day in and day out in my clinic, and most of my patients come back with nutrient deficiencies. And yes, even those eating Paleo or Autoimmune Paleo diets! Since there is no way to know exactly which nutrients you’re deficient in without proper testing, I recommend a high-quality multivitamin to all my patients and their families.

I did TONS of research and simply could not find a multivitamin out there that offers the right quantity and quality of nutrients to help you fill the gaps in your diet and support total body health–that’s why I created my own!

The Myers Way® Multivitamin is high-potency and designed for optimal absorption and bio-availability because, as I said before, it’s what you digest and absorb that counts. I custom-formulated The Myers Way® Multivitamin to provide the widest range possible of vitamins and minerals in their most usable forms, which means methylated B vitamins, chelated minerals, vitamin D as cholecalciferol, and much more. And because of my own struggle Graves’ disease, my multi contains the ideal balance of nutrients to support vibrant thyroid health, including selenium, iodine, zinc, antioxidant vitamins C and E, plus other free radical scavengers.

If you’re brand new to the world of supplements and wondering where to begin, a daily multivitamin is the perfect place to start!

2. Omega 3

The benefits of omega-3 fatty acids are widely publicized. Omega-3s reduce inflammation and may help lower the risk of chronic diseases like heart disease, cancer, and arthritis. And, because they are highly-concentrated in the brain, omega-3 fatty acids are also important for memory, cognition, and behavior.

In addition to maintaining sufficient levels of omega-3, it’s also important to ensure you have a proper omega-3 to omega-6 ratio in your body. You need both of these fatty acids to stay healthy, however problems arise when your intake of omega-6 fatty acids (which are often inflammatory) outweighs your consumption of omega-3 fatty acids (which are anti-inflammatory).

Research suggests that humans evolved on a diet consisting of an omega-6 to omega-3 ratio of 1:1. The modern diet, which is full of processed foods, refined oils, and not enough fruits and vegetables, supplies an omega-6 to omega-3 ratio of 15:1 to 17:1.2 This ratio is highly inflammatory and a recipe for disease. That’s where Omega-3 supplements come in.

You want to be particularly careful about the source of your omega-3 supplements because they are extracted from fish, so many of them contain mercury. The ones I carry in my online store have been tested and certified mercury-free by a third party. Each softgel of our Omega-3 supplement provides 1300 milligrams of EPA and DHA – two omega-3 fatty acids that help balance your fatty acid ratio, reduce inflammation, and improve brain function. Those with rheumatoid arthritis or any other chronic pain condition can take up to 4 grams (3 softgels) a day to reduce inflammation and pain.

3. Probiotics

The future of medicine is turning toward your microbiome–the ecosystem of bacteria and other microbes that live in your gut–to prevent and reverse many diseases. We now know that nearly 80% of your immune system is located in your gut, and up to 95% of your serotonin (the neurotransmitter responsible for regulating mood) is produced in your gut.

This means that if the balance of bacteria in your gut is thrown off, it can lead to a whole host of problems, including autoimmunity, depression, anxiety, and leaky gut, to name a few. Taking a probiotic every day can help keep your microbiome in balance, which promotes a healthy GI tract, relieves digestive discomfort, promotes a normal bowel pattern, and supports overall wellness.

Not all probiotics are created equal, though. Many probiotics contain a mixed bag of bacterial strains, are often grown using dairy, soy, or yeast, and usually need to be refrigerated, making them difficult to travel with. It’s best to take a broad-spectrum probiotic that includes bacterial strains that are naturally found in your gut, and have been researched and proven to boost gut health and immune response.

The probiotics I carry in my store contain four proven strains, are free of dairy, soy, and yeast, and do not need to be refrigerated because of their special packaging. I recommend 100 billion units daily for healing gut damage, infections, and imbalances, and 30 billion units daily for maintenance.

4. Vitamin D

Vitamin D is unique in a couple of important ways. First, your body can make its own vitamin D when your skin is exposed to sunlight. Second, vitamin D is converted into a hormone in your body. Hormones are your body’s chemical messengers. They travel through your blood to your tissues and organs activating chemical reactions that control everything from metabolism, to growth and development, to mood. Over 50,000 of the chemical reactions in your body require the presence of adequate amounts of vitamin D in your blood. Vitamin D contributes to bone strength, heart health, and cancer prevention. It also plays an important role in your immune system, and can be a determining factor in whether or not you develop an autoimmune disease.

Studies estimate that one billion people worldwide have insufficient vitamin D levels and at least 3 million American adults are deficient. However, the rate of true vitamin D deficiency is likely even higher, because research has found that the previous recommended levels of vitamin D were actually too low. I’ve checked the vitamin D levels of thousands of patients in my clinic and virtually all of them had below optimal levels, even those who were taking a vitamin D supplement.

Conventional medicine defines vitamin D3 levels of 30 to 100 ng/mL as normal, yet I always recommend keeping your vitamin D3 levels around 60 to 90 ng/mL for optimal health. If your vitamin D3 levels are low, you can take 5,000 to 10,000 IU per day until you reach your ideal level. The vitamin D supplement that I use and carry in my store combines vitamin D with vitamin K, a fat-soluble vitamin that is necessary for your body to properly absorb vitamin D. This combination D/K supplement is available as drops or capsules.

Never take more than 5,000 IU of vitamin D3 per day without a physician’s supervision and regular blood testing.

Bonus Supplement: Methylation Support (Methylated B-Vitamins)

By now, you’ve probably heard of MTHFR mutations (also called MTHFR defects), though you might not know exactly what having one of these mutations means.

Methylation is the biochemical process that helps turn toxins into safer substances that your body can remove. Basically, methylation allows you to detox effectively. Proper methylation depends on the presence of several vitamins and cofactors, including vitamin B6, folate, and vitamin B12.

When you have an MTHFR mutation, your body has difficulty converting these vitamins into forms that your body can readily use. If you have one MTHFR mutation, you absorb one-fifth of the amount of these vitamins as someone with no mutations. If you have two mutations, you absorb one-tenth. The vitamins may be present in your blood, however if you can’t utilize and convert them, they’re useless.

Many conventional medicine doctors miss vitamin B deficiencies in those with MTHFR defects because standard lab testing looks at the amount of B vitamins in your serum, rather than functional lab testing which is a better indications of your methylation needs.

In addition to genetics, poor diet, malabsorption of nutrients, toxic exposure, and certain medications can all interfere with proper methylation, so supporting the methylation process is always a good idea whether you have an MTHFR defect or not.

This is why I recommend a daily methylation support supplement. The one that I take and carry in my store contains pre-methylated vitamin B12, vitamin B6, and folate, along with magnesium. For those with two mutations (like myself), I recommend two capsules a day, and for those with one or no mutations, I recommend one capsule a day. If you suspect a MTHFR defect, the blood test is offered through conventional labs, or you can use the saliva test offered through 23andMe.

Where Should I Purchase Supplements?

Supplements are an unregulated industry, and not all products are created equal. All of the supplements I carry in my store have been personally vetted by me and are pharmaceutical grade, meaning higher quality and often higher dosages than over the counter. They have also been tested by third-party companies to ensure that the ingredients are what they say they are, and that they are free of gluten, dairy, soy, and corn (unless otherwise marked).

You certainly do not have to purchase your supplements from my store, however if you do buy them elsewhere, always make sure to purchase supplements that meet Good Manufacturing Process (GMP) standards. The GMP seal means that the manufacturer has evaluated the purity, quality, strength, and composition of the supplement, that the supplement is safe to take, and that it’s exactly what the manufacturer says it is.

Save 15% on the Essentials Kit Now Through Thursday, Sept. 13th at Midnight CST!

New to the world of nutritional supplements? Start here! My Essentials Kit contains the four supplements I recommend that EVERYONE should be taking for optimal health. The Essentials Kit includes:

The Myers Way® Multivitamin
Complete Omega 3 Capsules
Probiotic Capsules 30 Billion
Vitamin D/K2 Liquid

The Essentials Kit offers the highest quality supplements in their most bioavailable form to support you in your mission for whole-body health. Plus, when you order now through Thursday, September 13th at midnight CST, you can save 15% on the Essentials Kit or 10% on each individual supplement!

Why wait? Click here to take back your health today with the Essentials Kit!

The post 4 Essential Supplements Everyone Should Take appeared first on Amy Myers MD.

Sesame Chicken Mandarin Salad

As I like to say, to achieve optimal health you should aim to “eat the rainbow”, which makes this Sesame Chicken Mandarin Salad the perfect The Myers Way® approved meal!

My Sesame Chicken Mandarin Salad is simply bursting with reds, oranges, purples, and greens, so you know you’re getting the widest array of antioxidants, vitamins, and nutrients to support vibrant health! The combination of veggies, fruits, filling protein, and healthy fats will keep you satisfied, energized, and well-nourished!

Don’t have any chicken on hand? Swap it out for some cooked salmon filets or slices of grass-fed beef. You can even make the dressing ahead of time to have ready for an easy weekday lunch! Enjoy!

Sesame Mandarin Chicken Salad






Course

Main Dish


Protocol

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








Ingredients

6 cups romaine or butter lettuce chopped1 cup shredded red cabbage1/2 red onion chopped4 green onions sliced1/2 cup shredded carrots2 mandarin oranges segmented2 Tbsp avocado oil1/2 lb organic boneless chicken thighs2 cloves garlic minced1/4 tsp fine sea salt1/4 tsp freshly ground black pepper1 avocado slicedDressing Ingredients2 Tbsp apple cider vinegar1 1/2 tsp honey3 cloves garlic minced or pressed6 Tbsp toasted sesame oil

Servings:

Units:
MetricUS Imperial

Instructions

In a large bowl, combine lettuce, cabbage, red and green onions, carrots, and mandarin oranges. Heat avocado oil in a skillet over medium heat. Season chicken with garlic, salt, and pepper. Cook in skillet for 5 minutes on each side or until cooked through.Whisk together vinegar, honey, garlic, and sesame oil. Pour over salad and toss. Top with chicken and sliced avocado.

The post Sesame Chicken Mandarin Salad appeared first on Amy Myers MD.

6 Tips to Stay Energized and Focused All Day Long

It’s only early in the afternoon and you are ready for a nap or even for bed. Sound familiar?

It may seem that feeling exhausted, getting too little sleep, and relying on coffee is a normal part of being an adult. Contrary to what you might think from pop culture, or talking to your friends and colleagues, it is NOT normal to feel perpetually tired. In fact, chronic fatigue is usually a sign of underlying health issues.

If you’ve been dealing with tired mornings, afternoon crashes, and low energy throughout the day, this article is for you!

By following these six powerful tips to stay energized and focused all day long, you can create the health, vitality, and happiness you desire and deserve.

1. Start Your Day by Going Outside

Natural sunlight signals to your brain that it’s daytime. It also stimulates vitamin D production. Vitamin D is essential for healthy immune function, mental health, and hormonal health.1,2

For some, morning time is the perfect time to exercise or go for a walk outdoors. However, even if you skip the walk, simply stepping outside, breathing in the fresh air and stretching out can wake up your cells. If you are close to nature, even better. Connecting with nature can boost your immune system, lower your stress levels, improve your mood, and benefit your physical health.

2. Fuel Yourself with a Protein Smoothie

Starting your day with a smoothie is a foolproof way to stay energized all day long. Smoothies are nutrient dense, yet easy to absorb and digest. They bring you sustained energy for the morning, without sending you on a blood sugar rollercoaster and making you reach for an unhealthy snack.

You want your smoothies to be protein packed. Protein is absolutely essential to fuel your body’s functions all day long. I always recommend animal protein from a clean source. And yes, animal protein can come in the form of convenient protein powders for your delicious morning protein smoothie!

My Paleo Protein powder is sourced from grass-fed, pasture-raised cows that were not given antibiotics, hormones, or GMOs, so you can be sure you’re getting the cleanest protein possible. Paleo Protein comes in 4 delicious varieties to satisfy all your cravings: Chocolate, Vanilla, Mocha Latte, and Unflavored. If you are on the go, you can bring along my brand NEW single-serving packets that are perfect for slipping into your purse, pocket, or glove box. Simply mix one packet into a glass of dairy-free milk.

For extra nutrients, toss some organic frozen fruits and greens into your protein smoothie. You can even supercharge your smoothie by adding a scoop of my Clean Greens Superfood Juice Powder, which is a blend of 14 organic plant foods rich in essential phytonutrients. It is a particularly helpful idea if you don’t have fresh greens on hand. You can also add a boost of collagen that is rich in the 4 key amino acids necessary for a healthy gut, metabolism, bones, joints, nails, skin, and hair.3

3. Skip Coffee to Avoid Crashing Later

Coffee may give you an instant and temporary buzz, however, in the long run it is not a good source of energy. The energy you get from coffee isn’t long-lasting and leads to crashing, fatigue, and coffee or sugar cravings for another quick fix. Because caffeine is a stimulant, you can develop an addiction and become dependent on coffee. As you develop a tolerance, your body will crave more coffee to experience the same energy boost. Caffeine delays your circadian clock by about 40 minutes, making falling and staying asleep more difficult and interfering with quality, restful sleep. Coffee can also increase catecholamines, your stress hormones, which can contribute to fatigue, inflammation, and disease. Drinking too much coffee can also lead to jitters, headaches, dehydration, insomnia, and high blood pressure.4,5,6

Starting your day with a protein smoothie, and eating nutrient-dense lunches, dinners, and snacks will give you plenty of energy so you don’t have to rely on coffee. Green juices made from fresh greens and vegetables or an organic greens powder can give you an instant pick-me-up without all of the harmful effects of caffeine. Herbal tea, chai lattes, and golden milk are also excellent options. Drinking plenty of water (about eight to ten glasses a day) will keep you hydrated, which will help you stay alert.

Need a little extra motivation to ditch the coffee for good? Check out my free report on The Dangerous Health Effects of Caffeine and Coffee!

4. Eat a Nutrient-Dense Lunch and Dinner

The Myers Way® is based on one principle: food is medicine. If you eat foods that your body needs and avoid foods that are toxic and inflammatory, you can achieve an energetic, vibrant state of health. It is important to avoid toxic and inflammatory foods, and instead focus on nutrient-dense fuel.

Avoid Toxic and Inflammatory foods

Toxic and inflammatory foods have no place in your diet as they contribute to inflammation, leaky gut, autoimmunity, and other chronic health issues.

Toxic foods to avoid:

Processed and refined sugar
Processed food, junk food, and fast food
High-fructose corn syrup
Trans and hydrogenated fats
Artificial sweeteners
Additives, preservatives, dyes
Alcohol
GMOs

Inflammatory foods to avoid:

Gluten
Dairy
Corn
Soy
Eggs
Nightshades
Gluten-free grains (if following an autoimmune protocol)
Legumes (if following an autoimmune protocol)
Any foods you are personally sensitive or allergic to. Food allergies and sensitivities can lead to inflammation, autoimmunity, and chronic illness. I recommend a 30-day elimination diet to find your personal culprits.

Eat Nutrient-Rich Foods that Support Your Immune System

To support your immune system and overall health, and to provide you with an abundance of energy daily, follow The Myers Way® and ensure your diet full of the following foods:

High-quality protein: Eat plenty of high-quality protein to ensure your body receives all the amino acids it needs. Choose organic, grass-fed, pasture-raised, and wild-caught meat, such as pasture-raised chicken, wild-caught salmon, 100% grass-fed beef, grass-fed pork, grass-fed lamb, pasture-raised duck, pasture raised turkey, wild game, and wild-caught fish. My family buys our fish from Vital Choice and meats from Butcher Box.

Vegetables: Aim to fill half of your plate with vegetables, including leafy greens, such as kale, bok choy, spinach, and arugula, as well as other veggies, including zucchini, broccoli, asparagus, beets, sweet potatoes, squash, and cauliflower. Mix it up to get the abundance of the rainbow.

Fruits: Fruits are filled with necessary vitamins, antioxidants, and fiber that support your immune functioning and gut health. Raspberries, blackberries, strawberries, and blueberries are some of the best fruits you can eat thanks to their low sugar and high fiber content, however, feel free to enjoy all varieties of fruits.

Healthy fats: Fats are not the enemy. Your body needs good fats to repair the cells of your gut wall, to help the absorption of fat-soluble vitamins, and to keep you satisfied longer. Avocados are my favorite source of healthy fats. Avocado oil, coconut oil, olive oil, grapeseed oil, flax oil, and chia oil are also fantastic sources.

The Autoimmune Solution Cookbook contains over 150 recipes featuring foods that are packed with the nutrients you need to overcome autoimmunity, support your overall health, and keep you focused and energized all day long. There are plenty of nutrient-dense and delicious lunch and dinner options you can choose from including magnesium-dense Zucchini Noodles with Spinach-Kale Pesto and Omega-3-rich Honey-Ginger Glazed Salmon. The Autoimmune Solution Cookbook is much more than a cookbook. It lays out the four pillars of The Myers Way® to help you optimize your diet and lifestyle for preventing or reversing autoimmunity, and supporting your health.

5. Choose Snacks that Are Packed with Protein & Fiber

Choosing the right snacks can be difficult when you are leading a busy life. There are temptations from vending machines to snacks in the office, not to mention those seemingly “healthy” yet incredibly inflammatory, processed and sugary granola bars on the market.

Eating sugary or processed snacks as an afternoon pick me up is not only detrimental to your long term health, it can also lead to blood sugar crashes and even more fatigue down the road. Make smart snack choices to stay fueled, healthy, and energized.

Organic fruits and veggies are always a great choice. However, simple grab-and-go options that you can conveniently keep in your bag, desk, or car are sometimes necessary. My grab-and-go, travel-friendly Chewy Chocolate Paleo Bars are perfectly balanced and ideal for in-between-meal cravings. They will keep you satisfied with 12 grams of clean-sourced, grass-fed protein per bar. If you are looking for something sweet, choose my Coconut Joy Fiber Bars and Mint Joy Fiber Bars. They taste just like a candy bar, yet are balanced with 11 to 13 grams of prebiotic fiber for optimal blood sugar support.

6. Get a Good Night’s Sleep

Getting a good night’s sleep is absolutely necessary in order to have the energy you need throughout the day. I recommend getting 7 to 9 hours of sleep per night for adults.

Tips for quality sleep:

Stick to a regular sleep/wake schedule. Go to bed at the same time and wake up at the same time every day.
Exercise. Try to get 20-30 minutes of exercise a day (even just a light walk can do wonders!) and spend time outdoors daily.
Develop a nighttime routine that allows you to wind down. Following a similar routine each evening will signal to your brain that you’re preparing for sleep (not to mention it will help ensure you go to bed at the same time each evening!). Engage in calming activities, such as reading, stretching, meditation, relaxation exercises, coloring, or journaling. You can check out my personal nightly routine for restorative sleep here.
Turn down the thermostat. As your body prepares for sleep, your core temperature drops making a room that is 60-70 degrees fahrenheit ideal to induce your body’s natural sleep state.7
Limit blue light exposure and use amber glasses. The light from our phones, computers, tablets, and lightbulbs is what’s called blue light, which is the same type of light that is abundant in natural sunlight. What this means is that all of these electronic light sources act as “mini suns” signaling your brain that it’s daytime and reducing the production of melatonin, the hormone your body produces naturally to tell your body and brain to feel sleepy and go to bed. That’s why I recommend wearing amber glasses as soon as the un begins to set in order to block the blue waves from electronic devices and lightbulbs. These glasses have been a true game changer since I started using them!
Take a magnesium supplement. NeuroCalm Magnesium is the very best form of magnesium for relaxed sleep, brain health, cognitive function and a healthy mood because it has the ability to cross the blood-brain barrier. NeuroCalm is not only fantastic for general relaxation and sleep, it also helps with restless leg syndrome, which can make it difficult to fall asleep.

Starting your day with a delicious protein smoothie, ditching coffee, eating a nutrient-dense lunch and dinner, choosing the right snacks, and getting a good night’s sleep will help you stay energized and focused all day long. Following these tips and living The Myers Way® will enable you to create the energy, health, and happiness you desire in your life.

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5 Best Foods to Balance Your Hormones Naturally

Are you struggling with thyroid dysfunction, weight issues, chronic fatigue, or mood imbalances? If so, your hormones could be to blame.

Hormones are chemical messengers produced by your endocrine glands that control nearly every process in your body, from metabolism to reproduction to mood. The endocrine system is comprised of a wide range of hormone-secreting glands that serve a variety of functions including your hypothalamus, thyroid, adrenals, pancreas, ovaries (if you’re a woman), and testes (if you’re a man).1 If you’ve ever dealt with imbalanced hormones, you know how critical these chemical messengers are to your health and wellbeing. Hormone imbalance can mess with your sleep, mood, and libido, and contribute to weight gain, adrenal fatigue, brain fog, and a myriad of chronic illnesses.

Symptoms of Hormone Imbalance

Thyroid dysfunction (hypo- or hyperthyroidism, Hashimoto’s, Graves’)
Bloating, constipation, and diarrhea
Weight gain or weight loss
Insulin resistance
Chronic fatigue
Estrogen dominance
Mood swings, anxiety, or depression
Low libido
Brain fog
Headaches
Adrenal fatigue
Hot flashes/night sweats
Insomnia
Osteoporosis
Thinning, brittle hair

Fortunately, by making some simple changes to your diet and lifestyle you can balance your hormones and prevent or reverse many of these health issues. One of the easiest ways to restore proper hormone balance is to fill your plate with real, whole, nutrient-dense foods.

There are a few foods in particular I would recommend for their superstar ability to regulate your hunger, sex, thyroid, sleep, and stress hormones. Let’s take a look at why these are some of the best foods to balance your hormones naturally!

1. Wild Salmon

The protein found in wild-caught salmon can balance your hunger hormones and increase feelings of satiety.2 In addition, salmon provides a hefty dose of healthy fats in the form of Omega-3s, which are called essential fatty acids because your body cannot make them–you have to get them from your diet. Omega-3s are needed for synthesizing hormones that regulate blood clotting, arterial function, and inflammation.3 Salmon is known for being heart-healthy, and its ability to tame your body’s inflammatory response can also help control autoimmune diseases including lupus, eczema, and rheumatoid arthritis, and may even protect against cancer and other chronic illness.

Salmon is a source of cholesterol, which has gotten a bad rap in the nutrition world. However, cholesterol is necessary for building sex hormones such as estrogen and testosterone that tend to decline in middle-age, as well as the “sunshine hormone” vitamin D, which you need to maintain strong bones.4

Supplementing with fish oil has been shown to reduce the release of stress hormones cortisol and adrenaline during stressful situations.5 Since stress is one of the top sources of inflammation, it’s no wonder salmon has been dubbed an anti-inflammatory rockstar!

For a hormone-balancing dinner, try my Wild-Caught Salmon Salad with Apple and Red Onion recipe!

2. Kale

The darling of the foodies everywhere, what’s not to love about kale? Kale is an excellent source of fiber, which feeds your good gut bacteria. Research shows that friendly gut flora may play an important part in clearing estrogen from your system and encouraging hormone balance.6 Fiber also helps to increase insulin sensitivity and feelings of fullness.7

Kale offers the best of both worlds as a leafy green AND a member of the cruciferous family of vegetables. Dark, leafy greens such as kale are rich in magnesium, which supports healthy levels of estrogen and testosterone. Low hormone levels in both women and men have been linked with an increased risk of insulin resistance, type 2 diabetes, and cardiovascular disease.8 On the flipside, cruciferous veggies help your body process and eliminate excess estrogen so you can avoid estrogen dominance and reduce your risk of hormone-dependent cancers such as breast, ovarian, and endometrial cancers.9

I am often asked whether cruciferous vegetables are harmful to your thyroid gland because they contain goitrogens (substances that interfere with iodine uptake). However, in working with thousands of thyroid patients, I’ve found that the benefits of cruciferous veggies far outweigh any risks. As long as you get plenty of iodine from foods or supplements, you can enjoy as many kale salads as you’d like!

Think kale is too rough and bitter? Don’t underestimate the power of a kale massage to soften the leaves for a salad, or better yet, get your kale in the form of an organic greens powder and drink your way to healthy hormones!

3. Grass-fed Beef

As someone who suffered from thyroid dysfunction after being a vegetarian for over 20 years, I can’t emphasize enough how important it is to include a high-quality source of animal protein in your diet. Grass-fed, pasture-raised beef is an excellent source of the four nutrients that are essential to thyroid health: iodine, selenium, zinc, and iron.

Iodine is one of the major building blocks of thyroid hormone (along with tyrosine, which is also found in grass-fed beef). Without enough iodine, your thyroid simply can’t produce its hormones. Iodine deficiency is the most common cause of thyroid enlargement, goiter, and hypothyroidism worldwide.10

Selenium helps convert inactive T4 hormone into active T3. Insufficient amounts of selenium means your thyroid hormones are stuck in their inactive state, leading to hypothyroidism symptoms including brain fog, weight gain, low libido, fatigue, and depression. Eating high-quality food sources of selenium can even help reverse autoimmune thyroid conditions by lowering the levels of thyroid peroxidase antibodies (TPOAb) in your system.11

Zinc and iron also play a role in the conversion of T4 to T3. In addition, zinc triggers your hypothalamus to increase thyroid hormone production when levels are low, and iron helps the enzyme that converts iodide (the form of iodine you eat) into iodine so it can combine with tyrosine to build thyroid hormones.

In my practice I’ve found that most women I treat are iron deficient, especially those who follow a vegan or vegetarian diet. For this reason, I recommend eating animal protein such as grass-fed, pasture-raised beef to supply your body with the nutrients it needs to thrive. My Paleo Protein powder is a fast and simple way to meet your protein needs, and is made with 100% grass-fed, hormone-free beef.

Another great option is beef liver, which is an extremely concentrated source of these four thyroid-loving nutrients, and is surprisingly easy to prepare! Just be sure you always choose organic meats to minimize toxin exposure.

4. Cherries

If you suffer from insomnia, snacking on cherries before bed could help. Cherries are a natural source of melatonin–the “sleep hormone” released by your pineal gland. As you age, you produce less and less melatonin, which is why so many older adults struggle with insomnia and other sleep issues. Studies have found that cherries have the ability to increase melatonin levels, total sleep time, and quality of sleep (including fewer instances of waking up in the middle of the night).12

Cherries also contain other hormone-balancing nutrients including magnesium and vitamin C. Like melatonin, magnesium improves sleep by supporting optimal levels of GABA, a neurotransmitter that promotes restful sleep.13 Magnesium also helps calm the body’s stress response by preventing the release of stress hormones cortisol and adrenaline.14

Vitamin C is essential for creating and regulating hormones such as estrogen and progesterone. Vitamin C can enhance the effects of hormone replacement therapy (HRT) and work with estrogen to promote bone growth, which is particularly important for postmenopausal women who are at an increased risk of osteoporosis due to low estrogen.15

My Cherry Roasted Brussels Sprouts recipe combines cherries with the power of cruciferous vegetables for a double-dose of hormone-balancing potential!

5. Maca Root

Let’s talk about stress. We all have it, and many of us are dealing with chronic stress on a daily basis. Chronic stress is the type that never lets up, and keeps pumping out cortisol and adrenaline nonstop until your adrenals are shot. Stress hormones elevate blood pressure and blood glucose levels, and interfere with your digestion, sleep, and mood.16 Over the long term, heightened levels of cortisol and other stress hormones can wreak havoc on your health, leading to heart disease, diabetes, depression, anxiety, and autoimmune conditions.

Maca root is an adaptogen, meaning it helps your body “adapt” to ongoing stressors by mediating the body’s stress response. When used over time, maca nourishes and enhances the function of the hypothalamus and pituitary gland, which restores balance to your overworked adrenal glands.

Maca is also ideal for supporting hormone balance during menopause. In a study on early postmenopausal women, maca root significantly improved symptoms related to hormone imbalance, including hot flashes, night sweating, depression, irritability, and insomnia. In fact, maca was found to be just as effective for these symptoms as HRT–without the negative side effects. What’s more, maca supports healthy thyroid function and bone density, making it an all-around superfood for women struggling with imbalanced hormones during menopause.

You can find maca root along with an assortment of other potent plant foods to balance your hormones in my Clean Greens Superfood Juice Powder! Just stir a scoop into a glass of water or blend into a smoothie for the ultimate hormone-balancing pick-me-up!

For more ideas on how to use foods to balance your hormones naturally, check out The Autoimmune Solution Cookbook! In there, you’ll find over 150 recipes specially designed to prevent and reverse chronic illness, including my Honey-Ginger Glazed Salmon, Winter Salad with Maple Vinaigrette, Dark Chocolate–Cherry Smoothie, and much, much more!

The post 5 Best Foods to Balance Your Hormones Naturally appeared first on Amy Myers MD.

Cilantro Aioli Chicken Burgers

Don’t let the coffee shops fool you–despite the early appearance of pumpkin spice lattes, summer is still in full swing! Take advantage of these warm, sunny days while you can and grill up some Cilantro Aioli Chicken Burgers!

These chicken burgers are a nice way to change up your hamburger routine, and come packed with anti-inflammatory herbs and spices! And instead of slathering your burgers with sugary ketchup or BBQ sauce, you can whip up a batch of cilantro aioli that is 100% dairy-free and pairs perfectly with the curry-like flavors of the burgers!

Top your chicken burgers with some of my Quick Pickled Onions for the ultimate foodie experience, and serve in a lettuce wrap or on a bed of salad greens for a fresh, satisfying AIP meal!

Cilantro Aioli Chicken Burger





CourseMain Dish

ProtocolAutoimmune Solution (AIP), Candida Control and SIBO, Elimination Diet, Paleo, Thyroid Connection











Ingredients








1lb

free-range ground chicken

1/4cup

cilantrochopped

1clove

garlicminced

1/4cup

red onionfinely chopped

1tsp

onion powder

1tsp

turmeric

2tsp

cumin

1/4tsp

fine sea salt

1/4tsp

ground black pepper





Cilantro Aioli



1/2cup

coconut cream

1/4cup

cilantrochopped



juice of 1/2 lime

1clove

garlicminced



sea salt and ground black pepperto taste










Instructions









In a bowl, combine chicken with cilantro, garlic, onion, and spices. Form into 4 individual patties.



In a small food processor or blender, add coconut cream, cilantro, lime juice, garlic, salt and pepper. Blend until well combined. Place in refrigerator until ready to serve.



Preheat grill to medium heat or a large cast iron skillet. Grease grill or cast iron skillet with avocado oil. Cook burgers for 4-5 minutes on each side or until it reaches desired doneness.



Serve wrapped in lettuce or on a bed of salad. Top with Cilantro Aioli and other optional toppings.











Recipe Notes

Optional toppings: lettuce, avocado, Quick Pickled Onions

The post Cilantro Aioli Chicken Burgers appeared first on Amy Myers MD.

The Epstein-Barr Virus (EBV) and Autoimmune Connection

Chances are, you’ve heard of the Epstein-Barr Virus (EBV) that causes mononucleosis, also known as the “kissing disease”. In fact, there is a very strong chance you contracted this virus in childhood or adolescence without even knowing it or being diagnosed! What you may not be aware of is the strong correlation between EBV and autoimmune conditions.

What’s more, EBV can remain dormant in your body for years before reactivating, which can then trigger or worsen autoimmune conditions.

The good news is that by discovering this missing puzzle piece in your health story, you can send EBV back into dormancy, remain symptom-free, and reverse your autoimmune condition naturally.

Let’s take a look at what EBV is, how it may be playing a role in your autoimmune condition, and how to support your immune system so that this tricky virus remains at bay.

What Is the Epstein-Barr Virus?

The Epstein-Barr Virus (EBV) is part of the herpes family, which is the same group of viruses that can cause cold sores, genital herpes, chickenpox, and shingles. EBV is found in your saliva glands. It is most known for causing mononucleosis, also known as mono or the “kissing disease”. It can spread like wildfire through body fluids such as saliva, and also through sexual activities, organ transplant, and blood transfusion.1,2

You may be surprised to know how extremely common EBV is. Up to 95% of US adults have picked up the virus by age 40. Most acquire it much earlier, as children, teenagers or young adults as half of all children have it by age 5.3

You may be scratching your head right now if you can’t recall having mono. The truth is that while most people have EBV, many have never developed mono or have never shown any symptoms of it. There is a high chance that you were simply misdiagnosed with the flu or strep throat.

If you are among the 95% who have antibodies for EBV, it means that you’ve been exposed to the virus and it remains within your body for the rest of your life.

How EBV Can Trigger Autoimmunity

Autoimmune diseases affect over 23.5 million Americans.4 There are even more people on the autoimmune spectrum who are at risk of developing an autoimmune disease.

As I write in my New York Times bestseller, The Autoimmune Solution, EBV is one of the few infections that has been extensively studied in regards to its connection to autoimmunity. It has been correlated with various autoimmune conditions, including chronic fatigue syndrome, lupus, fibromyalgia, Hashimoto’s, Graves’ disease, and multiple sclerosis (MS). The correlation between EBV and MS and lupus is particularly significant. One hundred percent of people with MS have EBV, while those without the virus don’t seem to develop MS. Meanwhile 99% of children with lupus have EBV, whereas only 70 % of those without lupus have it.

It is still not known how exactly EBV and other infections can trigger autoimmune disease. It seems that there are multiple factors involved. There are three leading theories that explain the connection:

Molecular mimicry: This happens when your immune system attacks the infection. It may accidentally attack your tissues as well because it mistakes it for the structurally similar infection.5
Bystander activation: When this happens, the virus invades your organs. As a response, your immune system sends immune cells to kill the infections. However, it ends up injuring your own tissues in the process. This creates inflammation that leads to the cycle of further immune response.6
Cryptic antigens: This could be called the ‘hijacking theory’ because the infection essentially hijacks your cells’ DNA to hide from your immune system. Though your immune system can still identify the virus, it ends up attacking your cells along with the virus.7

A recent study has also found a connection between EBV, your genes, environmental factors, and autoimmunity. It turns out that EBV-infected human cells may turn on certain genes that can cause autoimmune conditions. As immune cells called B lymphocytes get activated to fight viral infections, virus proteins can bind onto the human genome and increase the risk of autoimmune diseases. The virus may also be able to take control over your immune system through these proteins.8

You may wonder why 95% of the population has EBV, yet far fewer people have an autoimmune condition.

One way to explain this is the autoimmune spectrum. Even if you don’t have an autoimmune condition, you may be at risk of developing one depending on your health history, diet, lifestyle, genetics, and environment. More often than not, autoimmune conditions go undiagnosed for many years because of seemingly unrelated symptoms and by simply getting lost in the conventional medical system. Lastly, after the initial infection, EBV goes dormant and may or may not be triggered later on.

Testing for Underlying Infections

Your doctor can order a test for EBV antibodies to see if you’ve had the infection. Conventional medical testing includes both a complete EBV acute panel and a chronic infection panel to ensure reliable results.9

It is also possible to check for the presence of the virus, however, the emphasis is generally on acute and chronic infections to understand whether or not the virus is actively replicating.

For the most comprehensive test for EBV and other common infections that have been linked to autoimmunity, I recommend my infection panel on mylabsforlife.com. Along with an Epstein-Barr Virus Antibody Panel and EBV DNA, this test also checks for Lyme disease antibodies, the Herpes virus (HSV ½ IgG and HSV 6 antibodies), cytomegalovirus antibodies, and chlamoydophila pneumoniae antibodies, all of which play a role in the development of an autoimmune condition.

You can order this test for yourself online and book a Wellness Coaching session with my registered dietitian to have your results reviewed.

The Conventional Approach to Treating Latent Viral Infections

Conventional treatment for EBV includes antiviral drugs, as well as steroids and immunosuppressive drugs. Unfortunately, antivirals and other conventional treatment are not very effective for treating chronic EBV.10

More importantly, these harsh medications can cause harmful side effects, leaky gut, and other complications. The true solution to overcoming autoimmunity is to support rather than suppress your immune system so that it can regain optimal function and stop attacking your body’s own tissues.

Fortunately, it is absolutely possible to send EBV into dormancy, remain symptom-free, and reverse your autoimmune condition in the process.

If you are someone who has EBV and is dealing with autoimmunity, I understand how you feel. The effects of EBV have not escaped me either. I developed mono during adolescence and it most certainly contributed to my developing Graves’ disease during medical school.

It was only after receiving harsh treatment and ablating my thyroid that I discovered a natural way to reverse autoimmunity (including taming my EBV) and regain full health. It became my mission to help others to reverse their autoimmunity naturally. Since then I’ve helped thousands of patients at my clinic and tens of thousands more around the world to overcome autoimmune conditions by addressing underlying infections, such as EBV, gut imbalances, diet, and lifestyle factors.

How to Tackle EBV Naturally
Supplements

Lysine: Lysine is an essential amino acid that is necessary for growth, tissue repair, and the normal production of hormones, antibodies, and enzymes. Take 1 capsule (750 mg) once a day to prevent an outbreak and 3 capsules (3 x 750 mg) during an outbreak.

Lauricidin: Lauricidin is used to treat infections (including the cold, the flu, herpes, and EBV), to boost your immune system, and to treat chronic fatigue syndrome. Start with ¼ teaspoon 2 – 3 times a day working up to 1 teaspoon 2 – 3 times a day.

Humic Acid: Humic acid can fuel your body with an abundance of minerals and fight viruses effectively.11 Start with 1 capsule (750 mg) twice a day working up to 2 capsules (1500 mg) twice a day.

Stress Management

Stress weakens your immune system, making latent infections more likely to activate. In today’s modern world, most of us are dealing with chronic stress due to our busy schedules and never-ending commitments. While stress may not be fully avoidable, the key to minimizing its impact on your health is to learn to manage and relieve your stress, allowing your immune system to calm down and your body and mind to regain balance.

Adopting daily stress-relieving strategies can make an enormous difference in your life. Though it takes regular practice, it makes a huge difference.

Here are a few of my favorite stress-relieving strategies:

Breathing: Take a moment to connect with your breath and focus on deep, steady breathing. Counting your breaths helps you tap into your brain’s “emotional control regions,” which can tame your flight-or-flight response during emotionally stressful situations.12

Dance: Moving your body can literally ‘shake off’ your stress. Dancing is a free movement that creates joy and freedom. Turn on your favorite song and dance your stress away.13

Music: Even just listening to music can reduce your cortisol levels. Playing your favorite song can enhance your happiness and calm your mind.14

Gentle exercise: Yoga, tai chi, gentle swimming and walks in nature can help you lower your stress levels, be present, and connect with yourself and your surroundings.

Meditation: Meditation is one of the simplest ways to reduce stress and bring inner peace. Even 5 or 10 minutes a day can help. You can use mantras, guided meditations, body scanning, mindfulness techniques, visualizations, or other methods of meditation for the same stress-busting benefits.

Now that you understand the connection between the Epstein-Barr Virus and autoimmunity, you can address the root cause of your symptoms and overcome chronic health issues. Adding in some key supplements and relieving your stress are two of the most important steps you can take to recover from infection and autoimmune disease. You can find more resources and tips on tackling EBV and reversing autoimmune disease in my Autoimmune Solution Program and my book, The Autoimmune Solution.

The post The Epstein-Barr Virus (EBV) and Autoimmune Connection appeared first on Amy Myers MD.

8 Nutrient Deficiencies Linked to Mood Imbalances

Do you have anxiety, depression, frequent mood swings, or other mood issues? You are not alone. One in five adults deals with mood imbalances. That’s over 40 million people in the U.S. alone! Depression and anxiety are the most common mental health issues and both are on the rise.1

I see many patients on the autoimmune spectrum who experience mood issues. Before my diagnosis of Graves’ disease, I had experienced serious anxiety and panic attacks. I know how you feel, and the good news is that I know how you can improve your mood naturally.

Did you know that your mood is closely connected to the nutrients you take in and absorb? When patients with mood imbalances come to me for help, I always check for nutrient deficiencies that may be causing or contributing to the problem.

Finding out what these nutrient deficiencies might be is the first step. Then you can learn the root causes of the deficiencies and how to correct them in order to reclaim your health and happiness.

8 Nutrient Deficiencies Linked to Mood Imbalances

Here are eight nutrient deficiencies that research has linked to mood imbalances, and that I most commonly see in patients with mood issues.

Vitamin D

Vitamin D is particularly prevalent in places where there is little sunshine for many months of the year. However, even if you are living in one of the sunniest places of the world, if you are spending most of your day indoors then chances are your body is low in vitamin D. A Vitamin D supplement is the only way to ensure you are not deficient. I have done nutritional testing on thousands of patients and virtually all of them were deficient in vitamin D unless they were already supplementing.

Vitamin D is crucial for various important functions in your body, including the proper absorption of phosphorus into your bloodstream, which is essential for your mental health as it facilitates cell repair and tissue growth in your brain and body, promotes the healthy development of your brain cells, and helps to maintain your memory and cognitive abilities. Low vitamin D has been linked to Seasonal Affective Disorder (SAD), or sadness and depression during the darker months of the year. Vitamin D deficiency can also lead to depression and panic disorder.2,3,4

Omega-3 Fatty Acids

An imbalance between omega-3 and omega-6 fatty acids can create mood imbalances and mental health problems. Did you know that the human brain is 60 percent fat? Since your body cannot make essential fatty acids, you need to eat healthy fats to fuel your brain.

If your diet is low in good quality fats such as omega-3s and high in bad fats such as polyunsaturated and monounsaturated fats, it can only make low-quality nerve cell membranes. If your diet is high in good fats, your brain can create high-quality nerve cells that support your brain function and mental health. Since Omega 3s enhance B cell activation and select antibody production, omega-3-s are essential for lowering inflammation in your body. As a result, they can enhance your brain function and positive mood. Low omega-3 can result in depression, attention-deficit disorder (ADHD), borderline personality disorder (BPD), and schizophrenia.5,6,7,8,9

Vitamin B

B vitamins convert food into fuel, helping your body to stay energized and to repair cell damage. They play a role in many areas of your health, including your immune function, digestion, circulation, hormonal health, sleep, nerves, and mood. B vitamins are absolutely crucial for your mental health, reducing stress, and preventing memory loss. Vitamin B deficiency has been linked to depression, anxiety, phobias, and other mood disorders.10,11,12,13

Magnesium

Magnesium is a powerful mineral for relaxation in the body. Magnesium deficiency can lead to stress, depression, and anxiety. Since our soils have been depleted of magnesium, magnesium deficiency is common even among those who are eating a healthy and balanced diet, and even more prevalent among those consuming too much processed food, refined sugar, salt, alcohol, and coffee.14,15,16,17

Amino Acids

Amino acids are the building blocks of protein. Aside from helping your body to build muscles, they are necessary for healthy brain function as well. Deficiency in amino acids has been linked to depression, brain fog, sluggishness, and lack of focus.18,19,20

Zinc

Zinc supports your healthy brain function. It activates your central and peripheral nervous system and plays important roles in neurotransmitter, enzymatic, and hormonal processes. Zinc deficiency has been linked to depression, anxiety, eating disorders, and schizophrenia.21,22,23,24,25

Iron

Iron deficiency is one of the most common nutritional problems in the world. It is especially common among women who have heavy periods, are breast-feeding, athletes, picky eaters, vegetarians, and vegans. Iron is essential for the health of your brain and nervous system. Deficiencies can lead to depression, anxiety, poor concentration, ADHD, and irritability.26,27,28,29

Selenium

Although lesser-known than most minerals, selenium is essential to immune health, thyroid function, fertility, and a number of other bodily processes.30 Selenium deficiency has been linked to autoimmune conditions, Hashimoto’s, diabetes, cancer, and mortality. A new study has also linked selenium deficiency to depression and negative mood.31,32,33

What Causes Nutrient Deficiencies in Those with Mood Imbalances

Now you understand which nutrients play a key role in your mood. To correct these deficiencies, it is important to learn why you may be lacking these nutrients. Let’s look at why my patients with mood imbalances are often low in these nutrients.

A Nutrient-Poor and Inflammatory Diet

If you are eating a poor diet with lots of processed food, refined sugars, and white flours then your meals are completely devoid of nutrients your body needs to balance your mood. Inflammatory foods, such as gluten and dairy, grains and legumes, sugar, eggs, caffeine, nuts, seeds, and nightshades can cause leaky gut, which leads to poor nutrient absorption and health problems.

Leaky Gut

An unhealthy diet, environmental toxins, certain medications, and stress can all lead to leaky gut, tiny holes in your gut lining that allow food particles, bacteria, yeast, and viruses to enter your bloodstream. As a result, your body can’t absorb foods properly, leading to vitamin and mineral deficiencies, inflammation, health problems, and mood imbalances.34,35

Genetic Mutations

Common gene mutations such as MTHFR can reduce your body’s ability to convert nutrients, including B vitamins, folate, and choline to their active form via methylation. VDR mutations can lead to a vitamin D deficiency. Mutations that control sulfation can lead to low zinc levels.36

How to Prevent or Overcome Nutritional Deficiencies

You can restore optimal levels of key nutrients in your body by upping your dietary intake and addressing the underlying causes of your deficiencies. Following these steps, you can nourish your body and create a balanced mood and happiness.

Eat a Nutrient-Dense Diet

Getting your nutrients through food is the best method and an essential step for recovery. Following The Myers Way® protocol will set you up for success.

To support your mood and mental health, eat plenty of these foods:

Vitamin D: fatty fish, grass-fed or pasture-raised meat, organ meats, spirulina, wild mushrooms, and bee pollen
Omega-3: grass-fed meats, wild-caught fatty fish, flax and chia oil
Vitamin B: leafy greens, root veggies, animal protein, fresh and dried fruits, seafood, and avocados
Magnesium: dark leafy greens, seaweed, figs, fish, avocado, and bananas
Amino Acids: animal protein (including Paleo Protein powder), and bee pollen
Zinc: oysters, seafood, lamb, grass-fed beef
Iron: red meat, shellfish, organ meat, dark leafy greens
Selenium: garlic, turkey, liver, red meat, spinach, and bananas

My cookbook, The Autoimmune Solution Cookbook contains over 150 recipes featuring foods that are packed with nutrients that you need to overcome autoimmunity and support your overall health, including your mood and mental health.

All my recipes, including magnesium-dense Zucchini Noodles with Spinach-Kale Pesto and Omega-3-rich Honey-Ginger Glazed Salmon, are designed to make cooking easy, delicious, and autoimmune-friendly. The best part is that it is much more than just a cookbook. It lays out the four pillars of The Myers Way® to help you optimize your diet and lifestyle for preventing or reversing autoimmunity, supporting your physical and mental health and reclaiming your life.

Repair Your Gut

Although eating a diet of real, whole foods is critical for overcoming any health challenge, it is often not enough if you are dealing with a leaky gut since the absorption of nutrients is the true key to your recovery. As I always say, “You aren’t what you eat, you are what you digest and absorb!”

Repairing your gut will improve your ability to reduce inflammation and absorb nutrients properly. When your body can finally absorb all the nutrients from the good food you are putting in, your mood will improve as well.

To repair your gut, I recommend using the 4R approach:

Remove the bad. Get rid of inflammatory foods, toxins, allergens and gut infections.
Restore the good. Add healthy, nutrient-dense foods to your diet. With the help of digestive enzymes and hydrochloric acid (HCL), restore good digestion and nutrient absorption.
Reinoculate with healthy bacteria. Reestablish a healthy gut flora using high-potency, high-quality probiotics.
Repair your gut. Rebuild the mucosal lining of your gut using collagen and Leaky Gut Revive.

Learn About Your Unique Genetic Needs

If you are curious how your unique genetics can cause nutrient deficiencies, you can order a genetic test through 23andme.com. Once you receive your data, you can enter it into one of several third-party tools, such as Livewello or Genetic Genie to check for possible genetic mutations and what they mean to your health.

Add High-Quality Supplements

While eating a nutrient-dense diet is the ideal way to meet all your nutrient needs, the unfortunate truth is that our nutrient-depleted soils, toxic environment, and high-stress modern life make it very difficult to rely on food alone. High-quality supplements can fill the gap and provide you the nutrients you need to repair your body and support a balanced mood.

I recommend my patients and my online community take these supplements on a regular basis to correct mood imbalances, reverse autoimmunity, and to achieve total health in their bodies.

Multivitamin: Taking a high-quality, daily multivitamin is the building block of optimal health. I’ve specifically designed a multivitamin filled with B vitamins, magnesium, zinc, and selenium to support your mood.
Vitamin D: When supplementing with vitamin D, it is necessary to select a supplement that includes vitamin D3 and K2 as they work together to repair and create health.
Omega 3: When selecting an Omega-3 supplement it is important that you choose from reputable sources that verify through a third party that they have no detectable mercury in their product.
Vitamin B: In addition to taking a high-quality multivitamin, If you have one or two MTHFR mutations, my Methylation Support is an excellent choice with pre-methylated B vitamins and other essential nutrients.
Magnesium: I recommend NeuroCalm Magnesium as the best form of magnesium supplement for healthy mood, cognitive function, brain health, and relaxed sleep because it has the ability to cross the blood-brain barrier.

Now that you understand which nutrient deficiencies may be causing your mood imbalances, the root causes of these deficits, and how to correct them, you have the power to take back your life. You can reclaim your health, repair your body, and balance your mood by eating a nutrient-dense diet, repairing your gut, understanding your genetic needs, and taking the right supplements.

The post 8 Nutrient Deficiencies Linked to Mood Imbalances appeared first on Amy Myers MD.

Quick Pickled Onions

Pickles are the perfect tangy complement to savory dishes, from burgers to BBQ! Most store-bought varieties, however, are high in sodium and tend to be made with other questionable ingredients including preservatives, artificial colors, and added sugar. Even the more natural varieties are typically fermented, which may not be the best choice if you are dealing with Candida or SIBO.

To enjoy that distinctive pickle-y taste without all the bad-for-you additives, try my Quick Pickled Onions! The ingredient list couldn’t get any simpler: just red onions and apple cider vinegar. Use these quick pickled onions to top your burger, salad, or tacos for a burst of sweet-and-sour flavor! Enjoy!

Quick Pickled Onions





CourseCondiment

ProtocolAutoimmune Solution (AIP), Candida Control and SIBO, Elimination Diet, Paleo, Thyroid Connection











Ingredients








1

red onionsliced thinly into half moons

2-4cups

apple cider vinegar(you may not need all of this)










Instructions









In a glass storage container, add sliced red onions. Pour apple cider vinegar over the onions until they are covered.



Store in refrigerator overnight. Use on salads, burgers, or meal of choice!

The post Quick Pickled Onions appeared first on Amy Myers MD.