Have you ever looked at your lab results and wondered how everything could be “normal” when you definitely don’t feel that way?
You’re not alone.
Many people are told their tests look fine, yet they’re still dealing with fatigue, brain fog, stubborn weight gain, or digestive issues that just won’t quit.
It’s not that conventional labs are wrong—they’re often essential for screening and diagnosing clear-cut disease. But they’re usually designed to catch what’s already broken, not what’s starting to shift. The reference ranges are broad, and the panels tend to be limited to a few high-level markers: one thyroid test, one blood sugar measure, one or two nutrients at most.
In a busy primary care setting, that makes sense. Doctors are often working within tight time constraints, insurance limitations, and a model that focuses on ruling out disease rather than optimizing function. It’s not that your doctor doesn’t care or doesn’t want to dig deeper, they’re often just working within a system that doesn’t make it easy to do so.
That’s where a more functional lens can be so valuable.
Looking at a fuller panel of labs—using narrower, research-backed functional ranges—can help reveal patterns of imbalance before they escalate into bigger health issues. For example, you might have a thyroid level that’s technically “normal” but still not ideal for energy, metabolism, or mood. Or you might be seeing early signs of blood sugar dysregulation long before it hits the threshold for a medical diagnosis.
In my practice, I don’t run more extensive labs just to collect data—I do it to connect the dots. When you zoom out and see how systems are interacting, things start to make more sense. And often, so do your symptoms.
So if you’ve ever felt like your labs don’t tell the whole story… you might be right. Sometimes the answers lie just outside the standard box.
Let’s talk about a nutrient that doesn’t always get the fanfare it deserves — vitamin C. Sure, it’s the one we all grew up hearing about when we had a cold, but its resume goes way beyond that. It’s a foundational part of the body’s healing, detox, and immune toolkit — and today’s the perfect excuse to show it some love.
Vitamin C is best known for its role as a powerful antioxidant. It protects our cells from oxidative stress, supports the integrity of skin and connective tissue (hello, collagen!), and plays a big part in how we absorb iron from foods. And because it’s water-soluble and not stored in the body, we need a steady supply from food or supplements to keep levels optimal.
Back in the 1970s, Linus Pauling — a two-time Nobel Prize winner — made headlines with his bold claim that vitamin C could prevent or shorten the common cold. Since then, research has landed somewhere in the middle. No, it’s probably not going to make you immune to catching a cold. But studies do show that it can shorten the duration and lessen the severity, especially if you’re under physical stress (think athletes, frequent flyers, or parents of toddlers during flu season).
More recently, vitamin C has shown promise in supporting people with more serious viral concerns, like COVID-19 and other chronic infections. It modulates immune function in a unique way — calming overactive inflammation while helping the immune system do its job more effectively. Some hospitals even used high-dose intravenous vitamin C during the height of the pandemic with encouraging results, especially in people who were critically ill. While it’s not a magic bullet, it’s another tool that may help the body manage viral load more effectively.
In my world — working with mold, autoimmunity, and otherwise compromised clients — I also love vitamin C for its role in detoxification. It helps recycle other antioxidants like glutathione, supports bile flow and liver function, and gently buffers the oxidative stress that comes with any mobilization of toxins. It’s one of the safest, most versatile nutrients we have in our toolkit.
So, how much do you need? That depends. For general health, food-based sources are wonderful. But in cases of chronic infection, toxin load, inflammation, or immune dysfunction, supplementation may be helpful — and in some cases, necessary. I often use buffered forms like calcium or magnesium ascorbate for gentle oral support, or liposomal C for better absorption in sensitive clients. Dosage really depends on the individual, but I always recommend working with a provider to find your sweet spot — especially if you’re dealing with GI symptoms, oxalate sensitivity, or kidney stone history.
If you’re looking to up your intake through food, citrus fruits are great — but they’re far from your only option. In fact, there are plenty of colorful, vibrant foods that pack a bigger vitamin C punch than oranges. Think mango, papaya, kiwi, strawberries, bell peppers, sweet potato, and even broccoli. Bonus points if you’re getting those in organic, seasonal, rainbow-colored form.
So today, whether you’re sipping on a smoothie, loading up your plate with roasted veggies, or adding in a little supplemental support — take a moment to thank this humble nutrient. It’s doing more behind the scenes than we often realize.
Spring is here in California, and so are the dandelions! While many see these bright yellow blooms as weeds, herbalists and nutritionists know better—dandelion is one of the best natural supports for bile flow, liver health, and hormone balance. If you’ve been feeling sluggish, bloated, or out of sync, this humble plant may be exactly what your body needs this season.
Why Bile Flow and Liver Health Matter
Your liver is the body’s detox powerhouse, filtering toxins, metabolizing hormones, and producing bile—a fluid that helps digest fats and eliminate waste. When bile becomes sluggish or the liver is overburdened, toxins and hormonal byproducts (like excess estrogen) don’t leave the body efficiently. The result? Digestive discomfort, hormone imbalances, and sluggish detox pathways.
This is where dandelion shines!
How Dandelion Supports Bile Flow and Hormone Balance
Dandelion, particularly its roots and leaves, contains bitter compounds that stimulate bile production and flow, making it an excellent cholagogue (a substance that encourages bile movement). Here’s what that means for your health:
Better Digestion & Nutrient Absorption: Bile is essential for breaking down and absorbing fat-soluble vitamins (A, D, E, and K). Without it, you may feel bloated or struggle with poor nutrient absorption.
Hormone Detoxification: The liver processes and eliminates excess hormones, especially estrogen. If bile isn’t flowing properly, estrogen can recirculate, contributing to PMS, bloating, and mood swings.
Healthy Bowel Movements: Proper bile flow helps move waste through the digestive tract, preventing sluggish digestion and constipation—both key for clearing out toxins.
Ways to Enjoy Dandelion This Spring
The good news? Dandelion is easy to incorporate into your daily routine! Here are some of my favorite ways to reap its benefits:
☕ Dandelion Root Tea & Coffee Alternatives
Roasted dandelion root tea has a rich, slightly bitter, coffee-like flavor and makes a wonderful caffeine-free liver tonic. Try Traditional Medicinals Roasted Dandelion Root Tea.
DandyBlend is a delicious instant herbal coffee alternative made from roasted dandelion, chicory, and beetroot. It’s a great way to get liver support without caffeine crashes. I love it mixed with hot oat milk as a warm, tasty treat.
🥗 Dandelion Greens in Your Meals
Dandelion greens are packed with bitters that stimulate digestion and bile flow. Add them to:
Salads (mix with milder greens like romaine or butter lettuce)
Sautéed greens (pair with garlic and olive oil)
Smoothies (start with a small handful!)
Important: Always buy organic dandelion greens—do not pick them from your local park or roadside, as they may be sprayed with pesticides!
🌿 Dandelion Supplements & Tinctures
For a concentrated dose, dandelion root extract or tinctures can provide daily liver and bile support. Look for organic, alcohol-free options if you’re sensitive to alcohol-based tinctures.
Time to Embrace Spring Detox Mode!
Spring is the perfect time to support your liver and bile flow, and dandelion is one of the best ways to do it. Whether you sip on dandelion tea, enjoy a greens-packed salad, or swap your coffee for DandyBlend, your liver, digestion, and hormones will thank you.
Have you tried dandelion for liver support? Let me know your favorite way to use it in the comments!
When you hear the word electrolytes, you might think of sports drinks or wellness trends, but there’s a lot more to these essential minerals than flashy labels and neon-colored beverages. Let’s break down what electrolytes are, why they’re critical for hydration at the cellular level, and how to choose supplements that match your needs—without all the sugar and hype.
What Are Electrolytes?
Electrolytes are minerals like sodium, potassium, magnesium, calcium, and chloride that carry an electrical charge. They’re vital for numerous processes in the body, including:
Hydration: Helping water move in and out of your cells to maintain balance.
Nerve and Muscle Function: Facilitating nerve impulses and muscle contractions (including your heartbeat).
pH Balance: Keeping your blood and tissues within a healthy pH range.
In short, electrolytes are the unsung heroes keeping your body’s systems running smoothly.
How Electrolytes Support Cellular Hydration
At the cellular level, electrolytes work like gatekeepers, helping your cells absorb water and nutrients while flushing out waste. Sodium, for example, regulates the movement of fluids in and out of cells, while potassium keeps the electrical charge of your cells stable. Magnesium plays a key role in hundreds of enzymatic reactions, including energy production, which supports hydration and recovery.
Without adequate electrolytes, drinking water alone won’t effectively hydrate your body. This is why balanced electrolyte intake is crucial, especially in situations of increased loss or demand.
Not All Electrolyte Supplements Are Created Equal
Electrolyte supplements come in many forms—powders, tablets, and drinks—but their composition can vary widely. Some have high amounts of one mineral, like sodium, while others are more balanced. When choosing a product, pay attention to the ratios of sodium, potassium, and magnesium, as well as what’s not included.
Avoid Hidden Sugars: Many commercial drinks pack in unnecessary sugar, which can spike your blood sugar without adding hydration benefits.
Skip Artificial Colors and Additives: These don’t support hydration and may cause adverse reactions in sensitive individuals.
Look for supplements with clean, straightforward ingredients and balanced mineral profiles.
Who Needs What? Personalized Electrolyte Needs
Your electrolyte needs depend on your lifestyle, diet, and health status.
High Sodium Needs:
Who: Endurance athletes, people on very low-carb or ketogenic diets.
Why: Sodium is lost through sweat, and low-carb diets naturally lead to lower sodium retention.
Example: A marathon runner in a humid climate might need extra sodium to prevent cramps and fatigue.
High Potassium Needs:
Who: People who eat high-sodium diets, have high blood pressure, or consume lots of processed foods.
Why: Potassium helps balance sodium levels and supports heart health.
Example: A person transitioning to a whole-foods diet might benefit from extra potassium to support electrolyte balance.
Well-Balanced Needs:
Who: Most people with moderate activity levels.
Why: A balanced mix ensures overall hydration and cellular function without overloading on any one mineral.
Example: Someone doing light exercise and eating a varied diet would do well with a balanced electrolyte profile.
Special Considerations for Certain Medications
If you’re taking diuretics, blood pressure medications, or have kidney issues, electrolyte supplementation can be tricky. Diuretics can deplete potassium and magnesium, but over-supplementing can be harmful if your kidneys can’t process the extra minerals. Always check with your healthcare provider before starting an electrolyte regimen if you’re on medications.
Reading Labels Like a Pro
When choosing an electrolyte supplement, follow these tips:
Check Sodium and Potassium Ratios: Aim for a balance that fits your needs; as the quantities of these minerals can vary wildly from product to product.
Magnesium Counts: Look for bioavailable forms like magnesium glycinate or citrate.
Avoid Sugar and Fillers: Choose products with minimal, clean ingredients.
Watch for Added Vitamins: Some supplements include extras like vitamin C, which may or may not fit your needs.
The Takeaway
Electrolytes are critical for hydration, energy, and overall health. Understanding what they do and tailoring your intake to your lifestyle can help you stay balanced—whether you’re training for a triathlon, following a low-carb diet, or simply trying to feel your best. Choose supplements wisely, read labels carefully, and skip the sugary gimmicks. Your cells will thank you!
Some of you may be aware that in addition to my client work with A Balanced Table, I also teach other functional nutritionists how to get outstanding results with their clients through an advanced training institute, Restorative Wellness Solutions.
This coming week, July 29 – August 1, 2024, RWS is hosting a free live online clinical success showcase. Each day, an RWS instructor is going to highlight a different client case, in various targeted areas. On Thursday August 1, I’ll be presenting a very complex mold-related illness case. If you’re interested, I’d love to have you join us. It’s free and open to the public. If you can’t attend live, register and you’ll get the recording link.
So proud to be a part of this amazing event. Join me for day 4, to see a complex mold case in detail!
From July 29th through August 1st, @restorativewellnesssolutions is sharing a behind-the-scenes look at how the industry’s most accomplished practitioners are achieving unbelievable results with clients across a range of health issues.
Best part of all?
👏 It’s free 🤩 It’s live 🙋♀️ And, you can claim a front row seat!
When you register for this free, four-day virtual event, you’ll:
✅ Get access to daily deep dives on the topics of gut health, hormonal imbalances, nutritional blood chemistry, mold, and autoimmunity ✅ Hear from a panel of accomplished practitioners on exactly how they successfully guide their clients on their journey back to optimal health ✅ Learn the whole-body, root-cause approach each of these practitioners uses to support their most complex client cases with more clarity and confidence ✅ Plus, you’ll also have the opportunity to get your questions answered live during daily Q&A sessions
Believe it or not, the body actually has 360 joints. As you get older, it can feel like every single one of them hurts. Chronic joint pain is incredibly common in our practice. While it may not be the number one complaint that brings someone to us, it’s often on the list of top concerns.
If you experience chronic joint pain, you’ve probably wondered, “Is this arthritis?”
We’ve come to think of arthritis as a commonplace part of aging. The truth is, though, that chronic joint pain ISN’T always arthritis.
Joint pain may come from or be exacerbated by:
-Food sensitivities -Exercise options -Autoimmune conditions -Infection burden -Dehydration and inflammation in the body …And more
While traditional healthcare often offers options that only mask symptoms, our team helps you get to the root of the issue…so you can feel better- and move more!
Lubrication For the Win Believe it or not, one of the most common causes of joint pain is dehydration. After all, our joints rely on the right amount of hydration to help us keep a healthy cushion between our bones. Think about your joints like a sponge between two rocks. When the sponge is dry, the rocks are nearby and even rubbing against one another. But when the sponge is full of water, the rocks have easy mobility and maintain a healthy distance.
Staying hydrated is key. So, what is the right amount of water to drink each day? Take your body weight, divide by two. Then drink that many ounces of water per day.
So for example, a person who weighs 200 pounds might need around 100 ounces of water per day to support their joint health.
Food and Your Joints If your joints hurt, your food choices may be playing a role. Foods that reduce inflammation are almost always a good choice for your body in general, but particularly for your joints.
Try eating more fish, nuts, vegetables, and beans instead of refined grains, sugar and dairy. Healthy fats such as olive oil, coconut oil, and avocados can also help improve joint health.
At the same time, you may be eating foods that are causing an inflammatory response from your immune system. Even “healthy” choices could be things that YOUR system is sensitized to. With testing, we can figure out which foods are the best choices to lower your inflammatory burden—and this looks slightly different for everyone. When you nourish your body properly, you can feel and move better.
Joint Love in a Pill In addition to a healthy diet, some supplements can also support your joints.
Fish oil is terrific for joint health as it reduces inflammation and as a result helps relieve discomfort in the body.
Another favorite for joint health is Glucosamine + Chondroitin which may support your cartilage.
The herb Boswellia is also very helpful for lowering inflammation and easing joint pain.
Of course, we recommend that you choose high-quality supplements from a reputable source. This is particularly important for fish oil, as some fish oil supplements may contain harmful contaminants. And if you’re taking blood thinners, be sure to check with your doctor first.
To Exercise or Not to Exercise When you’ve got joint pain, you get mixed signals about exercise. Some sources tell you to exercise more. Others say, exercise less.
The truth is…both are right. It just depends on the source of your joint pain. You don’t want to over-do it with exercise, which can just lead to more pain and frustration. At the same time, movement DOES support joint health. The key is finding your tolerance and not overdoing it.
Some movements to consider might be: Walking Swimming or Water Aerobics Biking Weight training Yoga or Tai Chi
Joint pain slows you down and keeps you from living life to the fullest. Our team uses lab tests to decipher what is going on in the body. We examine hydration, oxalate levels, food sensitivities, and many other possibilities so we can address the root cause of joint pain. With that information, we help you develop a tailored plan that will give your body exactly what it needs to heal.
The result? Our clients consistently have less pain…and more mobility. If you are looking to determine the root cause of your joint pain- so you can address it and feel better – book a call with our knowledgeable staff.
As rates of autoimmunity continue to skyrocket worldwide, you can imagine that we have many clients who are struggling with a variety of different autoimmune conditions. Most of our autoimmune clients come to A Balanced Table with a variety of symptoms, questions, and confusions…
but they all say the same thing:
💥 They feel like they have tried it all and nothing works. 💥They feel like they are fighting a losing battle against their own body. 💥They’re suffering through a seemingly unending string of debilitating symptoms.
Their life has become a revolving door of doctor’s appointments and prescriptions. And it just doesn’t seem to get better.
The reality is, before they started with A Balanced Table, our clients were managing symptoms, instead of getting to the root cause of their autoimmune challenges.
You see, when you have an autoimmune disorder, there are dozens of symptoms. Your immune system turns on you and targets your own tissue—your joints, your thyroid, your colon, or other area of the body—and it’s all too easy to get stuck in the symptom cycle without getting anywhere.
When you’re battling exhausting symptoms day-in and day-out, getting an autoimmune diagnosis can be a huge relief. It’s an answer—you finally know there’s a real condition behind all your struggles.
However, at the same time, an autoimmune diagnosis feels disorienting. Because while you understand why you feel like you do, often it doesn’t help you understand WHAT to do next, or HOW this has happened.
That’s where we come in.
Instead of chasing symptoms we get to the root causes and help give your body what it needs to rebalance. We figure out WHY the immune system has freaked out and turned against your own tissues. We remove those triggers, calm the immune system, and stop the flares.
Our clients will tell you: their results are remarkable. They feel better, look better, and see vast improvement in their troublesome symptoms.
Our team helps you make food, lifestyle and habit changes that support your body’s innate ability to heal.
We can help you: -Get through the day without worrying about what you eat. -Stay active with less pain and discomfort. -Feel less stressed. -Take back control so you can feel better and enjoy your life again.
Food and Autoimmunity
When you have autoimmune problems, you’ve probably tried every diet out there. Maybe you went paleo and keto before they were popular. Or you tried cutting out sugar… without much success. You feel like you’ve tried everything.
So why didn’t it work?
We hate to say it, but there isn’t a one-size-fits-all answer when it comes to a diet that supports immune health.
Sure- we recommend that anyone with autoimmune challenges avoid gluten, sugar and dairy, and increase the number of vegetables they eat…but in reality, there’s much more to it than that. After all, every single person is different. We all have unique sensitivities and needs. Maybe you’re fine with nightshades, or maybe they’re horribly inflammatory for you. Or, what if it’s chicken and broccoli that your immune system dislikes? How would you ever know?!
Using targeted testing to identify what foods are causing you problems, we help you understand YOUR unique body so you can decrease your autoimmune symptoms.
Autoimmunity and Stress
One of the most effective ways to support your immune system and reduce autoimmune flares is mindfulness. Our body gets signals from all over, and when our nervous system is stressed out, our body listens. It starts to panic trying to find (and fix) a physical problem that doesn’t exist.
And when you have an autoimmune disorder, this can lead your body to start attacking itself.
While a calm nervous system isn’t a magic fix, it is a huge step in taking control of your body. So, try out these habits and see what works for YOUR nervous system. You’ll be supporting your immune health in the meantime:
✏Journal 🧘♂️Meditate 😴Sleep 📖Read 👂Talk Therapy 🎨Make Art
Client Success Story
One of our clients came to us at 67 years young.
She was struggling with the symptoms of TWO different somewhat-rare autoimmune disorders when we first met. She was dealing with chronic fatigue and pain, and no matter what medications her doctor prescribed, the symptoms didn’t stop. She was miserable.
Shortly after she partnered with A Balanced Table, though, that all changed.
We identified what imbalances her body was experiencing, what food sensitivities needed to be addressed, and we helped her learn how to live a more balanced life.
Within a few short months, she felt: ✨ More control over her body ✨ Increased energy ✨ Better mood and overall happiness
As time went on, she had less and less pain, and her autoimmune related symptoms subsided almost entirely…to the point that her doctors ended up taking her off her meds!
She’s been working with A Balanced Table for five years and at 72 years of age, she feels better than ever.
We share her story to remind you: You are not too old. You’re not too sick. It isn’t too late.
Your body is capable of amazing things when you give it the right nutrition and support.
What will YOUR success story look like when you stop managing symptoms, and start addressing the root cause? Reach out for a free 15-minute call to talk about how we can help support you. We will chat about your autoimmune challenges, and how we may be able to identify and address the root causes of your immune system dysregulation.
Did you know: Over 12% of Americans have a thyroid condition, and many of them don’t even know it?
The thyroid is a gland in our body which is responsible for the health and regularity of many different body functions. It controls metabolism, heart rate, bowel movements, menstrual cycles, and more. Suffice it to say, the thyroid is pretty important and there’s a lot involved in it. We like to think of it as the bus driver of the bus that is your metabolism!
When something’s wrong, our body sends us signals. If you’ve got dry, brittle hair that’s falling out, what does that mean? What about the aches and pains you feel on a regular basis? Or how do you make sense of the weight gain despite eating well? Or that persistent constipation?
It’s possible that your body might be trying to tell you something is going on with your thyroid.
Many of our clients come to us because they suspect something is amiss with their thyroid…even though their medical test results are normal. Here’s the thing: conventional medicine typically tests two markers when determining whether someone has a thyroid condition: usually TSH and T4.
TSH is a signal your brain sends to the thyroid telling it how much or how little of the thyroid hormone is needed. It’s not actually a thyroid hormone or marker.
T4 is the raw hormone that our thyroid creates.
At first glance, it seems like those would do the trick. But here’s the challenge:
The signal our brain sends for TSH might be nice and strong, but the test doesn’t actually tell us if the thyroid is LISTENING to those signals. Many times, there is a disconnect due to inflammation, illness, or food sensitivities. In that case what happens is the body is producing plenty of TSH, but the thyroid isn’t picking up the signal.
Similarly, while we might have a healthy amount of T4 in our body, we may struggle to PROCESS it into the usable version of hormone, T3. Without enough T3, typical hypothyroid symptoms like weight gain, constipation, feeling cold and sluggish, and hair loss and dry skin will result.
This brings us to some common thyroid facts and myths:
MYTH: Your doctor prescribed you with a thyroid medication, so all of your symptoms should go away now.
FACT: The second most prescribed medication in the US is T4 (Synthroid). When someone’s body struggles to convert that T4 into T3, T4-only medication actually doesn’t relieve symptoms. That’s why so many people take ever-increasing amounts of medication without feeling better.
MYTH: If I monitor my TSH, I’ll have a healthy thyroid.
FACT: TSH is actually a signal from our brain to our thyroid, and it tells our thyroid how much T4 it should produce. So monitoring TSH is really just monitoring how much our brain talks to our thyroid, not how healthy our thyroid actually is.
TSH and T4 can be good indicators of thyroid health, they just aren’t the ONLY indicators. If you’ve been confused why your treatment or medications are working for you, it may be because your thyroid has something else going on.
At A Balanced Table, we look at the whole picture of thyroid health, and we test for up to 11 different thyroid markers so that you have a holistic picture of what’s going on in your body.
Armed with that information and our expert guidance, you are able to make changes that support long-term thyroid health.
“Rebalancing” the Thyroid
You hear a lot about “balancing” hormones…
And it’s tempting to want to jump right to that as a course of action.
However, the reality is there are six fundamental areas- or root causes- of hormonal dysregulation.
Blood sugar regulation
Liver and detoxification
Inflammation
Nutrient sufficiency
Gut health
Stress and sleep
When we focus on making lifestyle and diet changes that support these six root causes, often hormones come back into balance beautifully on their own.
Feeding Your Thyroid
When you have a thyroid condition, you may feel unsure what to eat. After all, there’s a lot of confusing information out there.
Some of the nutrients vital to thyroid health are:
-Zinc -Iodine -Selenium -Vitamin D -Magnesium
Rather than starting with supplements, look for these nutrients in natural food sources such as beans, brazil nuts, seaweed, fish, poultry, eggs and fish. Choosing vegetables daily gently supports your thyroid as well. Lastly, try to stick to the “good” fats because they are easier to digest and retain nutrients from. Good fats include olive, avocado and coconut oil as well as oils from nuts, seeds and fish.
That being said, there are some foods to avoid as you strive to keep your thyroid healthy.
GLUTEN. This is a protein found in wheat and other grains that can be difficult to digest and can cause inflammation. If you are struggling with your thyroid, cut out gluten–and ESPECIALLY if you have a Hashimoto’s (autoimmune) diagnosis!
REFINED SUGAR. Sugar puts the body under stress, which can increase cortisol and inflammation, and raise the likelihood that that the immune system will attack the thyroid.
DAILY RAW KALE. Surprising, right? Kale and spinach are super-healthy foods. But when eaten raw, they contain compounds that can interfere with normal thyroid function. When lightly cooked, that compound goes away. So if you’re worried about your thyroid, maybe skip the daily green juice/smoothie.
Healthy Endocrine Habits
What lifestyles changes support the thyroid and improve overall health?
REGULAR EXERCISE. Incorporating regular exercise into your life can help increase your metabolism, energy, and ability to cope with stress. It can also help promote regular bowel movements, which can be a struggle with thyroid concerns.
CONSISTENT SLEEP. Our body needs to be well-rested to function properly. We feel stronger and our immune system is more capable when we’ve gotten the right amount of sleep.
STRESS MANAGEMENT. While exercise can help with stress management, we also recommend introducing other methods of stress management like yoga, meditation, or other relaxing activities. A relaxed brain leads to a healthier body every time.
What to AVOID to support thyroid health?
SMOKING. Tobacco smoke contains chemicals that negatively affect the thyroid’s function, as well as several other parts of the body. It can dramatically reduce the production of T4 and T3, which are key to thyroid function.
CAFFEINE. Too much caffeine negatively impacts our hormone production by causing our body to feel stressed and raising cortisol. You don’t have to completely get rid of caffeine but try reducing your intake as much as possible.
SELF-MEDICATION. Thyroid conditions can cause a lot of changes to our bodies that we don’t love and it can be second-nature to try and take charge. Avoid medicating with alcohol or other substances as you cope with symptoms.
If your thyroid is an area of concern, reach out. Let’s look at your endocrine health through a functional lens and give you the tools you need to live in hormonal harmony!
Perhaps you have experienced anxiety your whole life. It may just feel like “the way it is” for you.
Or maybe you’ve experienced a rapid rise in anxiety at a certain point in your life.
Whether your anxiety is new to you or something you have dealt with for decades, what you may not know is that nutrition may be playing a role.
The reality is anxiety could come from imbalances or poor function in the brain which can be caused or exacerbated by nutrition.
There is also a clear link between inflammation and anxiety.
Many studies show that people experiencing negative mental health symptoms have a lot of inflammation in their bodies. But why?
To really understand the link, we need to take a few steps back and understand what inflammation really is.
Inflammation is the body’s immune response to a given substance or irritant. It serves a purpose, meaning that it helps the body spring into action to “fight” a threat and help us stay well.
The problem arises when inflammation goes on long term. When inflammation doesn’t subside over weeks, months, or years we often get sick, and we may even experience chronic diseases…including anxiety and poor brain function as a result.
The Food Link
Let’s start off by talking about foods that can create inflammation and affect anxiety.
When we are stressed, we tend to grab high sugar foods and carbohydrates as well as caffeine and alcohol. While all of these might feel like they provide short-term relief, in reality, these options increase cortisol levels. Unfortunately, cortisol is well known to INCREASE the occurrence of anxiety. Such foods can also trigger chemical imbalances via inducing inflammation.
So…what options are more supportive of brain health?
🐟 Foods high such as fish, or chia, flaxseed and hemp seeds provide omega-3 fatty acids which help regulate inflammation. 🥚Chicken, eggs, turkey, and nutritional yeast support Vitamin B levels crucial to brain health. 🥕Vegetables such as sweet potatoes, broccoli, spinach, asparagus, and carrots provide vitamins A, C and E which are powerful antioxidants that support the brain. 🥣Foods such as whole grains, beans and even fermented foods like sauerkraut build the gut microbiome and support serotonin and other neurochemical production.
All of these foods provide the “building blocks” the brain needs for optimal functioning. By reaching for healthier food options, you’ll be supporting your mental health and wellness.
That being said, it’s important to understand that certain foods promote inflammation in the body.
Three big ones are white flour, sugar, gluten, and low quality oils (such as canola and vegetable). Processed meats also cause inflammation in the body, and for some people, dairy is also inflammatory. By limiting these foods and including more leafy greens such as spinach and kale, almonds and walnuts, olive oil, and fruits such as strawberries, cherries and blueberries, we reduce the amount of inflammation in the body…which in turn can lower anxiety-related symptoms.
Aspartame, high fructose corn syrup, Red #40, Yellow #5….You might be surprised to know that these are just a few of the many food additives that can actually increase or mimic anxiety symptoms in the body. These additives disrupt nervous system function and can exacerbate anxiety, irritability, and inability to focus. One reason this occurs is because food colorings, preservatives and other additives can be excitotoxins, which can increase anxiety and other symptoms through their negative impact on brain function.
Try keeping a simple log of your food and your mood. Over a period of weeks, you’ll begin to make connections between what you eat and how you are feeling. Many of our clients are surprised by the results. Give it a try and let us know what you find.
Lab Testing
Lab work is a crucial first step to better understanding your body’s unique needs. At A Balanced Table, we use lab work to support patients who are experiencing anxiety.
We may test in order to:
Check for blood sugar imbalances which can mimic the symptoms or exacerbate anxiety
Discover candida overgrowth that may be inhibiting the effective function of neurotransmitters
Look at hormonal fluctuations that can impact cognition, and help you make appropriate lifestyle changes for healing
Examine the possibility of autoimmunity to the tissues and structures in the brain
We use lab testing to see what is going on with each client’s hormones and inflammation levels, so we can create a customized protocol to address the problems. When all of these foundational systems are balanced, our clients see tremendous improvements in mood.
Sleep
Getting enough sleep is a big part of managing anxiety and maintaining overall mental well-being. When you’re sleep-deprived, it can intensify feelings of anxiousness, making it difficult to cope with daily stressors. Lack of sleep can increase the activity in the amygdala, the part of the brain responsible for processing emotions. As a result, we experience heightened anxiety levels.
On the other hand, prioritizing sleep and establishing a healthy sleep routine can significantly reduce anxiety symptoms. When you get enough restorative sleep, it allows your body and mind to recharge, lowering stress levels and promoting a sense of well-being and calm.
Here are a few tips to improve sleep and manage anxiety:
1️⃣ Set a consistent sleep schedule: Going to bed and waking up at approximately the same time every day helps regulate your body’s internal clock, promoting better sleep quality.
2️⃣ Create a relaxing bedtime routine: Engage in calming activities such as reading, taking a warm bath, or practicing relaxation techniques to signal to your body that it’s time to unwind. Put away electronic devices at least an hour before bed.
3️⃣ Regular exercise: Engaging in regular physical activity during the day can promote better sleep at night.
Prioritize your rest and discover how it positively impacts your mental well-being.
More on Exercise
Brain-Derived Neurotrophic Factor (or BNDF) is a protein in the human brain that impacts our mental health. When present in optimal amounts, BNDF protects our brains and promotes healthy neuron function.
However, when we are stressed, our hormone levels cause a decrease in BNDF which negatively impacts our memory, learning, and even our higher-order thinking skills. There are links between low levels of BNDF and all sorts of mental disorders, including anxiety.
The good news is we can increase the amount of BNDF in your body naturally by following many of the guidelines already mentioned:
-Avoid processed foods and sugar -Choose healthy proteins as well as foods like blueberries, grapes, olive oil and eggs -Get moving…especially outside
Exercise is by far the most effective way at supporting the production of BDNF.
I’m a Wanderer…
The longest nerve in the body, the vagus nerve influences many systems and organs and plays a major role in both sensing stress and creating its symptoms. Vagus nerve activation, when done intentionally, has been shown to reduce acute stress responses, and even to help reduce anxiety and improve mood.
One of the best ways to stimulate your vagus nerve is with relaxation breathing exercises that elongate the exhale.
Try 4-7-8 breathing. ➡ Inhale for a count four ➡Hold for a count of seven ➡Exhale for count of eight
Repeat four times. This is a great way to improve heart rate variability and blood pressure as well as to control anxiety and stress.
Cold plunging is another newly popular way to stimulate the vagus nerve. Early research shows that it also improves heart rate variability while engaging that calming parasympathetic nervous state.
Personally, I would rather do some breathing exercises than plunge myself into a freezing cold pool. 🥶 What about you?
Client Success Story
One of our clients had been experiencing regular panic attacks for several years. When she started working with us, she was anxious, upset, and was having trouble functioning.
After doing preliminary lab testing, we worked with her to develop an individualized nutrition protocol that investigated and addressed all of the tips we’ve discussed throughout this article.
Within 3 months of beginning her protocol, she experienced a dramatic change in her mental wellness.
🙌No more racing thoughts 🙌 No more panic attacks 🙌And her anxiety never returned.
She even told us she was a better mom because of our work together.
If anxiety is a part of your life, it doesn’t have to be that way. Reach out and let’s discover the keys to restoring your mental Zen.
It’s that uncomfortable sensation when your stomach feels full and swollen like you’ve swallowed a balloon. Everyone experiences bloating differently. Some people wake up with a flat stomach, but by the end of the day, their stomach feels like it has a basketball in it. For others, the bloat is constant. They are bloated all day, every day.
So many people are bloated that it’s easy to associate bloating as a regular part of the eating experience.
Let’s set the record straight . . . regular bloating is not normal!
Although bloating is a common experience for many, it’s actually a sign of underlying gut dysfunction that needs to be addressed. Excessive gas and bloating are clear indicators of a compromised digestive system. Various factors, such as food intolerances, gut dysbiosis, and poor eating habits can all contribute to your symptoms.
If you want to eliminate the bloat so you can feel comfy in your own body, here are some helpful strategies to identify the root cause and improve your symptoms.
Diet Do’s:
– Consume plenty of high-quality protein and healthy fats: Protein and fat play important roles in signaling the process of digestion and provide essential building blocks for a healthy gut lining. – Cook your veggies: Vegetables are rich in nutrients and should be included in the diet. However, they can be harder for some people to digest. Cooking starts the breakdown process of the food and reduces the amount of work your digestive system has to do! – Increase fiber intake: Adding fiber-rich foods like vegetables, fruits, whole grains, and legumes can help to promote regular bowel movements and prevent constipation, which can contribute to bloating. Remember that more fiber is not always better! Be careful not to overdo it. And note: for some people, this can make things worse–which is why working with a professional is advised! – Stay hydrated: Drinking enough water throughout the day helps maintain proper digestion and can also prevent constipation. Hydration is especially important when you start to add more fiber to your diet.
Diet Don’ts:
It can be helpful to limit or avoid foods that cause gas and bloating for some people. We’ve already discussed why there is no one size fits all approach for bloating, but you may find it helpful to experiment with some of these triggers. They may not be the root cause of your digestive problems, but being mindful of your intake could help provide some symptom relief.
Sugar
Alcohol
Gluten
Dairy
Excessive fiber intake
Start experimenting to see if reducing any of these foods reduces your symptoms. If you’re struggling with bloating and are consuming a lot of these foods, you may want to reconsider. Try replacing the items above with more nutrient-dense foods, which are a foundational part of health and well-being.
If you find that your bloat continues after avoiding some of the common triggers, it’s time to go deeper so that we can get to the root of your symptoms and finally get rid of them.
Digestive Function:
The best lifestyle strategy to prevent bloating is to support your digestive system with better eating habits.
Anything that compromises the digestive system can cause bloating. Digestion is a parasympathetic process, which means the body needs to be in a calm and relaxed state. The parasympathetic nervous system is often referred to as the “rest and digest” branch of the nervous system! If you’re stressed out or eating distracted, it’s hard for the body to send the proper digestion signals, which creates a negative domino effect, often resulting in bloating and gas.
An easy way to support digestion is to actually take the time to sit down, chew your food, and enjoy it! Just eating more slowly can reduce bloating because you won’t swallow extra air, which can lead to bloating. Chewing your food is also key for optimizing digestion and preventing undigested food from hanging out in your stomach.
Prioritizing these foundational strategies for digestion will go a long way to improve bloating and any other digestive symptoms you may have.
Stomach acid:
The gastric juices produced during digestion play a key role in helping the body fully break down proteins, fats, and carbohydrates. As a result, the nutrients in your food can actually be absorbed by your intestines and go to work fueling your body!
Digestion is a series of compounding steps, which means every part of the process needs to be functioning optimally. Dysfunction early in the process, such as a lack of chewing or insufficient stomach acid, can create a negative domino effect and lead to a variety of digestive problems, including bacterial overgrowths, poor nutrient absorption, and bloating.
Many of our clients find that taking stomach acid support such as HCl (Hydrochloric Acid) can provide bloating relief. Our goal at ABT is to support the underlying cause of low stomach acid, but supplements like HCl have a valuable role in providing support along the way!
Before you go out and buy HCl, it’s important to know that we do not recommend supplementing with stomach acid if you are still dealing with heartburn. Please consult your health practitioner to work on eliminating heartburn first.
If you’re looking for guidance on adding stomach acid to your health plan, we would love to help. We provide all of our clients with a customized strategy that includes supplement recommendations to optimize their health and eliminate symptoms like heartburn and bloating.
Gut imbalances:
Many uncomfortable symptoms, including bloating, are caused by dysfunction in the gut, but there are many different types of problems that can be at the root. Yeast overgrowth, bacterial imbalance, histamine intolerance, and low stomach acid are just some examples of issues in the gut.
At ABT, we use stool testing to get a clear picture of what’s going on inside your gut so that we can get to the root of your bloating. With functional lab testing, you don’t have to guess or settle for a Band-Aid solution to manage your symptoms. Our goal is to address the cause of your health concerns so that you can finally experience relief.
A healthy gut is foundational to overall health and allows you to thrive! Let’s optimize your gut health so that you can experience life without worrying about bloating or any other digestive symptom that’s preventing you from living your best life.
Food sensitivities:
Avoiding certain foods like gluten or dairy may relieve bloating for some people, but when it comes to a compromised digestive system, any food can cause bloating. Elimination diets and food journaling can be helpful tools for identifying what foods may be triggers for you. However, we often find that these techniques are unreliable to uncover all of the bloating culprits.
Instead of going through a lot of trial and error, we have our clients complete a food sensitivity test to get to the bottom of any food sensitivities. The lab test checks for over 170 different foods and additives, so that you know exactly which foods are contributing to inflammation and bloating in your body.
With food sensitivity testing, the process of removing irritating foods and healing the digestive tract is so much simpler. Does it still take work? Yes, but now you won’t have to guess.
The goal is to temporarily eliminate these food triggers, restore your gut health, and then slowly reintroduce as many foods as possible. As a result, you will be able to eat more foods and skip the unpleasant bloating!
If bloating is a daily battle for you, and these tips don’t make a difference, we’d love to help you get down to the root and figure out the best way to eat, drink, and thrive!
