A Quick guide for Thyroid health….

This past weekend I had the honor of speaking to an amazing group of women about wellness.  We spoke about everything from hormones, diastasis recti, meditation, mental health, holistic nutrition, and so much more.  One of the women from the audience asked about thyroid health.  It’s a loaded question that could easily take up an entire days worth of discussion, but the basics we spoke about and suggested to these ladies was to get blood testing done.  Every one of us is so different, and finding out what we are individually dealing with is so important to truly get to the root of the problem and healing deeply.  

 So, what blood tests should we get?  Usually when we see our GP they request for TSH, free T3 and free T4.  These are the main thyroid hormone tests.    Sometimes people can get normal results with these labs but continue to still feel pretty crappy.  So there are a couple more tests to request for that will give a bigger picture to how the thyroid is functioning.    The next lab to request is TPO and TgAb.  These tests will let us know if your body is attacking your thyroid.  If levels are high then this might indicate Hashimoto’s thyroiditis.  This is a type of autoimmune disorder where your immune system is attaching your thyroid directly.  If you do wind up being diagnosed with Hashimoto’s thyroiditis then there are many protocols to start, including a full revamp on diet and lifestyle changes that will help the immune system stop form attaching the thyroid glad.  

The next two tests to request are a cholesterol panel and vitamin D levels.  Without proper thyroid levels the body has a hard time metabolizing cholesterol.   Cholesterol controls cells movement, mobilizes fat-soluble vitamins, synthesizes hormones, insulates nerve cells, assists in brain function, and so much more.  When asking for cholesterol panels ask for an NMR panel.  The NMR panel gives a more complete picture of what’s going on with cholesterol in the body.  As for Vitamin D, getting this lab is important due to its important role in immune function.  A lot of individuals who have low thyroid levels also have low vitamin D, and those with autoimmune disorders also have been show to have low vitamin D levels.  Vitamin D plays a role in absorbing calcium to help promote bone growth, helps regulate the immune and neuromuscular system, and also plays a major role in the life cycle of human cells.  Symptoms like depression, fatigue, constant hunger, high blood pressure, muscle weakness, mood changes, and bone pain are all associated with deficiencies of vitamin D. 

So, with all that being said, first things first, get your blood work done!  If for some reason you doctor does NOT want to do blood work and kind of pushes your concerns off, then get RID of that doctor!  We spoke about advocating for yourself and finding a health care professional that really listens to you and your concerns.  Besides your general practitioner you can seek out a Functional Medicine doctor who can call for all these blood panels and interpret them.  

From a Holistic Nutrition point of view there are some simple things to start while waiting for some blood testing that will not only help if you suspect a possible thyroid problem, but also just make the body feel good from a general standpoint.   Start by ditching all junk food and processed foods.  Ditch gluten for a little bit.  Stop eating soy and sugar.  And lastly, this might be a bit of a shocker because it’s a food group that is generally good for you, but decreasing consumption of cruciferous vegetables.  Foods like broccoli, cauliflower, cabbage, kale, and Brussels sprouts are goitrogenic and can cause the goiter on your thyroid to grow.  On a side note, cooking these vegetables does help decrease the enzymes in these vegetables to make them less risky.  So starting with some basic steps like ditching processed foods, gluten, sugar, soy, and over eating cruciferous vegetables can improve symptoms of a possible thyroid problem.  But, in the end getting blood work done and consulting with a doctor is definitely suggested.  

I hope this little article helped and if you have any questions please comment below.  Next article will be a full write up on a healthy diet for supporting the thyroid. 

The Deep Truth of the Skin...

 The skin is the truth teller to our internal health.  When our skin is glowing, vibrant, clear and moist we can bet that internally the body is in balance. But when the skin appears dry, clogged, red, inflamed or fiery we can predict that internally there may be some imbalances, inflammation, and poorly working systems.  That’s why healing your skin goes way deeper than surface level.

Conditions like acne have a root cause, or a fundamental reason for their occurrence. Treating that root cause is important for long-term success. Root causes may include hormonal imbalances, poor blood sugar regulation, an impaired gut, nutrient deficiencies, stress, and decreased function of the organs involved in detoxification and excretion.   

 Hormones:

Balancing hormones like estrogen, progesterone, and androgens are directly related to the wellness of your skin. High amounts of androgens and poorly balanced estrogen and progesterone are correlated to increased sebum production and also may enlarge sebaceous glands.  This causes clogging of pores, inflammation of the skin, and possibly cysts.  What you eat, what you put on your skin, and the daily pollution you are exposed to impacts the health of these hormones and in turn your skin.  

Another hormone that’s very important to keep balanced is insulin.  Insulin is released from the pancreas in response to glucose in the blood stream after we eat.  When we eat a healthy balanced diet with fiber, fat, complex carbohydrates, vegetables, and protein we keep insulin balanced. On the other hand, when we eat processed foods, sugary foods, white flour, and processed oils, insulin release increases and over time can cause a chronic sensitivity.  Insulin has been shown to also increase sebum production, clog pores, and increase acne.  

The Organs of Detoxification:

Liver function is especially important when it comes to healthy hormone balance.  The liver works to metabolize and excretes hormones.  When the liver is not working well, estrogen, progesterone, and androgens can get backed up into the system and as we learned from before can cause clogged pores and inflammation. Eating a healthy diet with a good amount of fiber and water is key as well as decreasing consumption or alcohol, fried fatty food, and sugar.  Other organs that are in charge of excretion and detoxification are the kidneys, colon, skin and the lymphatic system.  These organs work together to rid the body of the toxic waste that builds up on an everyday basis. When one of these systems is not working up to par, we can see symptoms arise in the skin in the form of inflammation and acne. 

A pillar in holistic healing is prevention, but with prevention we need to have more awareness of subtle messages from the body that things may be out of balance.  A simple headache or a minor breakout along the jaw line can be messages that something is out of balance in the liver or the kidneys.  When healing the body from a holistic approach, listening to these messages and giving gentle care can be all the help you need to prevent a full acne breakout or migraines that last for days.  

When the organs of detoxification are compromised we don’t have to wait for them to be failing in order to intervene.  Simple practices like sipping tea can be supportive and nourishing to the body while helping in detoxification and aid in healthy elimination.  If the liver is compromised you can sip on Dandelion root and CCF tea (Cumin, Coriander, and Fennel).  Gentle sweating and drinking enough water through out the day should help support the kidneys and colon. Dry brushing is another great practice to adopt to help improve circulation and keep the lymphatic system running optimally.  Dry Brushing is simple 2-minute practice to perform before showering.  You gently make strokes along the skin to help improve circulation and movement of fluid in the body.   This is a short video that explains some more benefits and how to effectively dry brush.  

https://blog.primallypure.com/video-tutorial-dry-brushing-how-to-benefits/?utm_source=Pinterest&utm_medium=Social

The Gut and Absorption:

Nutrient absorption is also important for the maintence of healthy skin and the prevention of acne. The gut is its own ecosystem with billions of bacteria that are involved in so many aspects of our health.  We are slowly learning its importance when it comes to our immune health, mood and mental health, digestion, hormone health, and yes our skin health.  Healthy clear skin requires a certain amount of zinc, Vitamin A, Vitamin E, B Vitamins and Omega 3 Fatty acids.   If we have a compromised gut then we may not be absorbing these nutrients that are necessary for our skin to stay glowing and fresh.  Some of the ways the gut can be negatively affected include over-use of antibiotics, poor diet, too much sugar, poor sleep, poor stress management, exposure to pesticides, excessive drinking, and/or poor drinking water quality. 

Where to start:

When the skin presents with inflammation and possibly acne we have to start digging deeper to figure out the root cause.  Could a breakout be related to hormones, poor food choice, lack of sleep or too much stress? Or could it possibly be a combination of it all?  As a Holistic Nutritionist I usually recommend to start by checking in with your diet.   Adopting a diet that is mostly clean and made up of dark leafy greens, starchy vegetables, fruits, complex carbohydrates, quality proteins, and good fat is necessary.   But do note that even some good healthy foods can actually trigger acne and inflammation of the skin.  

Taking care of your body is an inside job, and listening to the messages your body gives you is a great start to taking care of yourself.  When symptoms like acne occur, take it as a time to go inward and connect to your self on a deeper level. Consulting with a doctor, nutritionist, esthetician, or other health care practitioners can be of great help to get you on the right path to healing. 

****************************

Megan Kelly is a Doctor of Physical Therapy and holds a Masters in Holistic Nutrition.  She currently treats out of the ESO studio in Newport Beach where she treats patients and clients with manual physical therapy, Pilates, Yoga, holistic nutrition, and lifestyle changes to sustain a happy and healthy life.   

Art from Broken isn’t Bad….

Kitchari

Kitchari is a simple meal made up of basmati rice, mung dal, and an array of spices.  Some of the spices include turmeric, cumin, coriander, mustard seeds, asafetida, and more depending on what imbalances you are presenting with.  The spices in this dish are warming and promote direct improvements in increasing digestive fire and mobility.    The combination of basmati rice and the mung dal create a balanced meal with enough protein that is easily digested..  Some of the other many benefits include:

·    Improve digestion and metabolic function.

·    Promote regular and balanced elimination.

·    Support the maintenance of a healthy body weight.

·    Nurture an improved sense of energy, vitality, and enthusiasm for life.

·    Foster clarity and groundedness in the mental, spiritual, and emotional spheres.

·    Encourage a balanced sleep cycle.

·    Promote improved overall health.

This easy to make nourishing dish is a go-to in my house when we fall off track a little bit and want to simply give our digestive system a break.  We recently had Thanksgiving where we ate beautiful indulgent meals, including a bunch of pies J, which left us feeling sluggish on Sunday when coming home and preparing for the week ahead.  I whipped up a big pot for my husband and I to share over the next few days.  We felt nourished, grounded, and less sluggish compared to the week before.  

A kitchari cleanse is a style of mono-diet where you give your body and digestion a break from consuming a diverse array of foods. You eat the kitchari essentially for breakfast, lunch, and dinner for as long as you would like—along with doses of ghee and cilantro. Unlike other cleanses or detoxes Kitchari leaves your feeling nourished rather then famished.  Juice cleanses and restricted diets that limit calories can leave us feeling hungry, irritable, ungrounded, and uneasy.  Eating Kitchari is totally different.  

Here is a simple recipe below.  Feel free to modify the added vegetables to anything that is seasonal and local.  Enjoy!

*** Start by soaking the rice and mung beans overnight.  

1/2 cup brown basmati rice 

1 cup mung beans

6 cups water

1 Tbsp freshly grated ginger root

1 Tbsp ghee (for vegans use coconut oil) 

1 tsp coriander powder

1 tsp cumin powder

1 tsp whole cumin seeds

1 tsp mustard seeds

1/2 tsp turmeric powder

1 pinch asafoetida (Hing)* 

Handful fresh cilantro leaves

2 cup assorted vegetables (optional)- I love celery, carrot, squash, and potatoes

A few generous pinches of high quality sea salt

PROCESS | After soaking the mung beans and rice, rinse both in a strainer until the water comes out clean, then set aside.  

Cut up all the veggies in even uniform.  Heat a large pot, add ghee, and then slowly add the cut up vegetables.  Let the veggies get tender and then add all the spices.  Once the veggies are coated in the spices add the rice and beans and stir until well combined.  Add the water and let the pot come to a boil and then lower down to simmer for about 40 minutes.  

Once done make a bowl and garnish with fresh cilantro.