Acupuncture, Naturopathy, Nutrition, Integrative Bodywork

Women's Health, fertility, pregnancy,
body alignment and emotional
transformation.

Discover the Medicine of the Forest

“Every tree, plant, hill, mountain, rock, and each thing that was here before us emanates or vibrates at a subtle that has healing power whether we know it or not. So if something in us must change, spending time in nature provides a good beginning” – Malidoma Somé

As an Integrative Health and Wellness Coach, I talk to many women about their emotional and physical states, which are often (if not always) connected to one another. Situations that I seem to hear time and time again are:

I feel tired and overwhelmed.

I wish I had more time to do the things that I love to do.

There feels like there is just something missing in my life.

Burnout. Stress. Overwhelm. Numbness. This cycle has become all too common in our culture. Demanding work environments, raising a family, being constantly barraged by the notifications from emails, texts, social media – it’s easy to feel stressed and overwhelmed by everyday life. To add more fuel to the fire, we are spending more time indoors, away from the natural environment, than ever before in human history. The average American is spending less than 5% of their day outdoors, which is a dramatic shift from even just a few decades ago. What is all this time indoors, glued to technology, doing to our health and wellbeing? Countless research shows that our highly industrialized environment, full of artificial lights, loud noises, poor indoor air quality, chemicals, and electromagnetic pollution, is harmful to human health and is directly linked to chronic stress and disease.

Chronic stress can dramatically affect a person’s health. The American Psychology Association (APA) shares that “it can make existing health problems worse, and even cause disease, either because of changes in the body or bad habits people develop to cope with stress. The bottom line is that stress can lead to real physical and emotional health consequences”. 

Revelatory research conducted over the last 30 years demonstrates a variety of ways that spending time in nature reduces stress and significantly promotes overall health and wellbeing. Through government funding and support, Japan and South Korea have created forest therapy programs that guide individuals to be in nature in a safe, intentional way to promote healing. Here in the United States, such funding and support are more limited but there are a handful of programs that train individuals to guide others to be in the forest in a way that embraces mindfulness and expanded awareness in order to promote the physiological, psychological, and spiritual healing benefits nature provides.

After completing my Master’s Degree in Integrative Health Studies and my six-month training to become a certified Forest Therapy Guide, I am delighted to be offering a four-walk series called “Women’s Wellness Forest Therapy Walks”.  By combining the standard sequence of the mindfulness-oriented Forest Therapy walks with the powerful tools of cultivating self-compassion, vulnerability, and resiliency inspired by leaders in the fields of neuroscience and behavior change such as Brené Brown, Kristin Neff, and Kelly McGonigal, I will bring groups of ten women or less into the forests of Sonoma County to learn ways to not only manage stress and practice self-care but to feel more resilient and empowered to handle the fast-paced reality of living in 2018.

Sometimes life throws us curveballs. And like a forest, we as individuals have a web of interconnected pillars of support and strength. Lean into the shadows. Find gold out of the darkness. And breathe in the fresh and vibrantly alive forest of life that surrounds you.

Forest Therapy Walk Schedule:

April 21 – Cultivating Your Intuition

May 5 – Self-Compassion & Self-Care

May 19 – Tapping Into Vulnerability

June 2 – Community Building & Resiliency

Space is limited to 10 self-identified women per walk. The themes and practices of each walk are designed for this to be a cohesive experience from start to finish, but attendees who are unable to commit to the entire series are welcome to join for individual walks as well. There is a 25% discount if you purchase all four walks in advance. Please secure your space by purchasing your ticket here by April 13th. As a patient of Flourish Integrative Health, I invite you to use promo code FLOURISH to receive an exclusive 15% off this offering. With any questions, please email me at jenny@ecowisdomwellness.com.

 

Jenny Harrow, MA has a Master’s Degree in Integrative Health Studies and is certified as an Integrative Health & Wellness Coach, Guided Imagery Practitioner, and Forest Therapy Guide. A Sonoma County native, Jenny is deeply passionate about leading individuals and groups on a journey of self-exploration and healing. In addition to being the Operations Manager at Flourish Integrative Health, she has several nature-oriented offerings through her practice EcoWisdom and is co-founder of the nonprofit Integrative Healers Action Network, which emerged from the recent Sonoma County wildfires and aims to bring integrative healing services to emergency response situations. 

Tools to Release Trauma

Three weeks have passed since the fires started. During this time, our community has experienced the full range of human emotion. Some of us were evacuated. Some of us lost our homes. As a community, we have experienced both individual and collective trauma. Here at Flourish Integrative Health, we would like to share the tools and resources we have from not only our respective medical educations and training but also what we are implementing for ourselves as we move into this next stage of recovery and healing.

 

 

5 Steps to Release Trauma

“The lotus flower blooms most beautifully from the deepest and thickest mud”

Like a lotus, we too can re-emerge and bloom in the most unlikely conditions. From the ash and destruction, we humans can tap into both ancient and modern techniques to help release trauma and truly begin the healing process. These five steps are tools that have been effective for us during this traumatic time.
  1. Shake your body and sigh.
  2. 4/7/8 breath from Dr. Andrew Weil, leader in Integrative Medicine. Click here to view the health benefits and demonstration. 
  3. Release Technique as taught in “Love Yourself and Let the Other Person have it your way”. Click here for a demonstration.
  4. Acupuncture: We have a few protocols that are helpful post-trauma. Expect 3-6 sessions to start. Click here to schedule an appointment or a complimentary 15-minute consult.
  5. Medical Qigong: Deeper support during this transition. Do you feel shaken from this experience whether or not you lost your home? Are you experiencing a sense of feeling lost or unable to find yourself, or wanting a new direction and just not sure how to find it? Expect to start with 3 sessions. Click here to schedule an appointment or a complimentary 15-minute consult.

 

Dr. Jen Riegle, ND, is offering B12 and B5 shots for fire recovery

 

Benefits include:

  • Increased Energy
  • Detox
  • Elevated Mood
  • Increased Cognitive Function and Memory
  • Supports Adrenal Function
  • Support Immune System

These shots are $20 each or pay what you can during these times. Available to everyone.

To schedule:

707-243-8998
drjenriegle@gmail.com

 

Community is an integral piece to healing trauma and wounds. If you ever want someone to talk to, to share a cup of tea, or spend time in community, please always feel free to reach out. We are all in this together.

Introducing Zhouie Lee, our new Acupuncturist

“It is with great pleasure that I introduce our new acupuncturist, Zhouie Lee. I am so honored that she has said yes to joining the Flourish team! Like myself, Zhouie comes from a lineage of women healers and has been in the healing field since she was a kid at her mom’s side, assisting births. Please take a moment to read her story below. We are so happy that you are on board, Zhouie, and can’t wait to introduce you to the Flourish community.” –Vladi

Schedule: Zhouie will be there to support you on Mondays and when Vladi is out of town.

 


In Zhouie’s own words:

My name is Zhouie, and I’m so excited to be joining the team at Flourish Integrative Health as a licensed acupuncturist. My journey to becoming an acupuncturist began while growing up in Bali, Indonesia and assisting my mom, a midwife at home births. While midwifery was not my calling, my love for working with pregnant and birthing women has continued to grow. My goal as a healthcare provider is to empower my patients into building positive and sustainable changes in their own lives. I look forward to meeting each of you soon!”

 

Full Bio

Zhouie Lee, Licensed Acupuncturist, DACM

Zhouie is a California Licensed Acupuncturist and holds a Doctorate in Acupuncture and Chinese Medicine from the American College of Traditional Chinese Medicine in San Francisco. As a 10 year old, Zhouie began accompanying her mother, a midwife, to home births, and continued to work with her mom as she built Bumi Sehat Foundation in Bali, Indonesia. While Zhouie never developed a calling for midwifery, her many hours sitting with laboring women cultivated a love for the strength of women and the desire to be a part of women’s health care. Over the years, Zhouie continued to work with her mom as she built Bumi Sehat Foundation in Bali, and found herself spending more and more time at Bumi Sehat’s community-style acupuncture clinic.

Thomas Edison once said: “The doctor of the future will give no medicine, but will interest patients in the care of the human frame, in diet, and in the cause and prevention of disease.” While Traditional Chinese Medicine existed long before Edison spoke these words, acupuncture often heals by focusing on rebalancing the body and resolving the root of the issue, rather than treating the superficial symptoms. Zhouie believes that true healing comes from a whole-
body approach that often includes lifestyle modifications and dietary changes, as well as acupuncture and herbal medicine; and a partnership between provider and patient to work together in building positive and sustainable changes in their lives.

As a health care provider, Zhouie is committed to empowering her patients through knowledge about their bodies, and a belief that women’s health should reach far beyond just reproductive and physical health. Zhouie is especially passionate about treating women during pregnancy. Acupuncture is so effective in helping to alleviate morning sickness, physical discomfort, the emotional upheavals that pregnancy hormones and the pressures of carrying new life can bring, and help new moms to rebuild energy and strength after childbirth. Zhouie has also had the privilege of studying closely with Dr. Johnson Chiu, who specializes in the treatment of musculoskeletal injuries and pain.

When not treating patients, you will usually find Zhouie reading in the garden, practicing yoga,
or cooking for her family.

Nurturing the Garden: How Chinese Medicine Can Support Fertility, Pregnancy and Beyond

By Vladi Starkov LAc, DMQ

Traditional Chinese Medicine (TCM) and Ayurveda have longstanding traditions of supporting women in all stages of motherhood: pre-conception care, every phase of pregnancy, and post-partum care. I’d like to share some insights from my clinical practice as well as some time-tested wisdom, to explain how these ancient modalities can supplement and enhance the care provided by an MD or a Licensed Midwife.

Preparing the Garden: Pre-Conception Care

Having worked in the field of fertility for over 6 years, I’ve seen hundreds of couples go through this journey. Some already had exhausted trying naturally and were considering or already in the midst of receiving care from ART (Artificial Reproductive Technologies, such as IVF). While most couples don’t think about getting care until they’ve already been trying, the period of 3-6 months before attempting to get pregnant provides an opportunity to greatly strengthen the odds. That time frame allows the mother to prepare the soil, just like you would tend to a garden bed. Much like you would uproot old weeds growing in a garden, we seek to remove that which might prevent life from coming in: fibroids, cysts, hormone imbalances, endometriosis, PCOS, infections, and anovulation are some of the physical symptoms that can be healed.

To improve the odds of a healthy and successful pregnancy, it’s also essential to look at what’s happening emotionally and energetically: TCM sees the uterus as the second heart, where unresolved emotions and grievances go for long-term storage and can impede pregnancy. This can include unresolved old trauma, previous abortions and miscarriages. The process of clearing out the uterus, or what TCM calls the “Baby Palace” is highly personalized. Depending on a client’s needs, it may include a cleanse, herbs, Medical Qigong (TCM’s energetic system), massage, and acupuncture. However, sometimes we do not have the luxury of spending these months in preparation for conception, so some of these techniques may be used alongside trying naturally or ART methods. It’s important to meet the patient exactly where she is and work with her timeline.

Cultivating the Garden: Support During Pregnancy

TCM and Ayurveda provide specific guidelines for each stage of pregnancy, indicating what herbs and foods to consume or avoid. While I customize this for each patient depending on her constitution as well as what symptoms she might be having, one example is breast-milk composition, baby’s perfect food: it is composed of more fat, then protein, then sugar. This means that it is important to consume foods rich in fat and protein during pregnancy and go with less sugar. This also helps to curb nausea, stabilize blood sugar levels, and prevent pregnancy-diabetes and weight gain.

TCM can be helpful throughout the pregnancy, addressing symptoms like morning sickness and fatigue, hemorrhoids, growing pains, low back pain and high blood pressure. A specific acupuncture point will help turn a breech baby, and others help prepare the body for labor and shorten labor time. This wise and knowledgeable medicine supports the body to heal and create optimal conditions for a growing fetus.

Postpartum Care: Restoring Balance

The first 12 months after childbirth may bring an even more challenging time than pregnancy itself, as the new mom shifts from the experience of pregnancy to the highs of oxytocin bonding with the baby and breastfeeding, as well as the lows of not enough sleep and hormones crashing. This is an especially important time to support the mom with simple self-care practices, acupuncture and herbs. I highly recommend that new moms get 3 weekly treatments, starting at 2 weeks after birth, to improve recovery and bring back energy. Then, monthly treatments for a full year ensure that mama will make time for herself. While sometimes a challenge for new mommies to juggle how to come in after baby arrives, it’s incredibly beneficial: we address issues such as breastfeeding problems, baby blues, balancing self-care, scars from a C-section, recovery from any tearing, issues with hemorrhoids, sexual vitality, fatigue and much more.

As you can see, TCM contains numerous treasures for supporting mamas. Rather than attempting to become an expert yourself while going through the powerful journey of becoming a mother, get in touch with me or find another experienced practitioner who can support you every step of the way. Give yourself the gift of being nurtured as you become a healthy and happy mama!

Vladi Starkov is a Licensed Acupuncturist, Herbalist, and natural health practitioner in Sonoma County who comes from a lineage of women healers in Bulgaria. She holds extensive training in the areas of pain, women’s health, fertility, Ayurveda and psycho-spiritual emotional balance. To learn more about how Flourish Integrative Health can assist you in your journey with IVF and fertility, visit www.flourishintegrativehealth.com, email info@flourishintegrativehealth.com or call 707-205-1224.

 

Open House Celebration! Thursday, October 20th: 5:00pm to 7:00pm

open-house-flyer-new

We are delighted to celebrate our new office space with an open house celebration!

~ Meet the new members of our holistic team: Vladi Starkov, Jen Riegle and Rose Deni specializing in women’s health.

~ Taste local wines poured by the winemaker of Gregory James Wines. Enjoy small, seasonally inspired bites.

~ Win great prizes of services and items donated by our wonderful community in an interactive raffle (proceeds will be donated to The Living Room). Prizes include 1-hour luxurious Massages, Acupuncture Treatments, Chiropractic, and wine!

~ Learn more about the current and future offerings at Flourish Integrative Health. We hope that you can join us in blessing our beautiful new space!

RSVP at vladi@flourishintegrativehealth.com

flourish-entrance

One Size Does Not Fit All Nutrition: A Book Review on The Paleovedic Diet

Paleovedic Diet

Here at Flourish Integrative Health, we do not take a “one size fits all approach” to healing but really view each person as a unique ecosystem. This is a big reason why we resonated so deeply with the recently released book, The Palovedic Diet by Akil Palanisamy, M.D., a Harvard trained physician who practices integrative medicine. Dr. Palanisamy’s approach to nutrition arose from his personal experience with healing through a pragmatic, personalized approach to wellness. The Paleovedic Diet combines the ancient Indian system of medicine, which is based on the idea of balance in bodily systems, and another ancient form of nutrition, the Paleolithic diet. The Paleo diet has resurfaced as a more recent diet fad, and Dr. Palanisamy’s interpretation demystifies the modern iteration and shows how the Paleo diet should be combined with your own body’s innate constitution, which is explained through Ayurvedic philosophies and practices.

Dr. Palanisamy does an incredible job writing about these ancient medical and nutrition principles in a very comfortable, conversational tone. Even if you are new to learning about Ayurveda and Paleo, Dr. Palanisamy’s writing style is approachable and enjoyable. After he shares his astounding story of healing through a personalized integrative nutrition based approach, Dr. Palanisamy continues by clarifying the Paleo diet and sharing what our ancestors actually ate (it’s not as meat focused as the modern day trend would have your believe!). After discussing how the Paleo diet should be individualized, highlighting the reasons behind grain and gluten sensitivity, distinguishing between good and harmful fats, Dr. Palanisamy then shares how you can discover your Ayurvedic type and tailor your diet accordingly. Additionally, he does not forget about emphasizing the importance of exercise, sleep, and the mind-body-spirit balance in the wellness journey.

Arugula-Salad-for-Kapha

For those looking for specific answers on what to actually eat and what to avoid, Dr. Palanisamy does a very thorough job of highlighting specific foods to include in your diet, both daily and seasonally, as well as foods to avoid. Even better, the end of the book is rich with delicious recipes to aid in the detoxifying process!

There is no one “prescription” for everyone; our journey to health and vitality is a unique as our own fingerprints. At Flourish Integrative Health, we utilize the wisdom of Traditional Chinese Medicine, Ayurveda, and other Eastern Medicine practices to help you discover what your body and spirit needs to fully flourish!

 

Vladi Starkov is a Licensed Acupuncturist, Herbalist, and natural health practitioner in Sonoma County who comes from a lineage of women healers in Bulgaria. She holds extensive training in the areas of pain, women’s health, fertility, Ayurveda and psycho-spiritual emotional balance. To learn more about how Flourish Integrative Health can assist you in your journey with IVF and fertility, visit www.flourishintegrativehealth.com or call 707-205-1224.

 

 

Research Shows How Acupuncture Doubles Chance of Having a Baby with IVF

Close up of a cute pregnant belly

One of our specialties at Flourish Integrative Health is fertility. A new study from the UK shows that rates of success with IVF were twice as high among women who worked with acupuncture. Last week The Telegraph shared a “study by Homerton University Hospital in London, involved 160 couples suffering from fertility problems. Half were assigned to have four sessions of acupuncture during their IVF cycle. One year on, those who underwent the ancient practice, involving fine needles, had achieved pregnancy rates of 46.2 per cent. Among those who had not, pregnancy rates were just 21.7 per cent.”

At Flourish Integrative Health, we see great success with a patient’s IVF when combined with Chinese Medicine and Acupuncture. I recommend that patients who are considering IVF come in for the three months prior to prepare their bodies. Then during the stimulation phase of the cycle, patients would ideally come in twice per week prior to the transfer. Around IVF transfer time, it is recommended to do treatments before (usually the night before or when possible, the day of) and after (on the same day as close to the procedure as possible.). It is also recommended to come in for Acupuncture treatments for the “waiting time” as it can help with blood flow to the uterus as well as holding the embryo.

The greatest support, in my opinion is helping the woman so that she feels supported during this time. Stuart Lavery, consultant gynecologist at Hammersmith Hospital, said “it was not clear whether acupuncture had a physiological effect on the body, or whether who underwent the sessions became more relaxed because therapists spent time listening to their problems. There is no doubt that when people are given acupuncture it can feel like an extra dimension of support. Fertility treatment is stressful and it can be quite helpful to have a therapy which relaxes them.” Of course, increasing blood flow to the uterus is wonderful, and harmonizing the body’s imbalances is important. However, helping the woman feel comfortable, peaceful and happy during such a stressful time can be just as useful. There is more and more research helping us understand the role of stress and therefore anti-stress has on fertility, conception and healthy pregnancy. So no matter where you are on your fertility journey, let us be your support towards greater success!

 

Vladi Starkov is a Licensed Acupuncturist, Herbalist, and natural health practitioner in Sonoma County who comes from a lineage of women healers in Bulgaria. She holds extensive training in the areas of pain, women’s health, fertility, Ayurveda and psycho-spiritual emotional balance. To learn more about how Flourish Integrative Health can assist you in your journey with IVF and fertility, visit www.flourishintegrativehealth.com or call 707-205-1224.

How Acupuncture Can Heal Mind, Body, and Spirit After Trauma

By Jenny Harrow

Yin Yang Antelope Island

As a devoted patient of Vladi Starkov, I felt compelled to share how I came to work with her and how the experience changed me on every level: physical, mental, emotional and spiritual.

My journey with Vladi Starkov at Flourish Integrative Health began a little over a year and a half ago and it altered my life direction towards my greater purpose. It all began when a scooter I was driving in Austin, Texas malfunctioned: the throttle was stuck in gear, and I was taken across four lanes of downtown traffic before being thrown thirty feet into a creek bed. Upon impact, I severely lacerated both of my knees, fractured my vertebrae, shoulder and ribs, punctured my lung, and experienced a concussion.

Luckily, I was found by a gracious soul who ran down to the creek and saved me from drowning in the 5 x 5 foot puddle in which I landed face down. I was rushed to the nearest hospital. The care I received, from the surgeries to the pharmaceutical drugs, saved my life and I am forever grateful for the miracles performed in the hospital. Yet, despite the necessity and efficacy of the care, the two weeks I spent in the medical hospital were incredibly confusing and downright scary. I had no memory of the accident whatsoever, so waking up in the hospital was a complete surprise to me. I was shuffled around from the ICU to the surgery floor several times within the first week and the doctors would only come to speak to me for less than five minutes at a time. The drugs and the trauma made my brain so blurry that understanding anything in general was difficult for me. The nurses and physical therapists were the most friendly to me, yet everything was so hectic and busy that no one in the hospital treated me like anything more than a body with injuries. 

My first visit to Vladi’s office was dramatically different than my experience in the hospital. As soon as I met her, I felt safe. When I told her my story, she really listened with empathy and concern. As I settled onto the acupuncture table, peaceful sounds of Tibetan bells and chants emanated in the background. After she inserted the needles into different points around my knees, right shoulder and ribs, Vladi instructed me to breathe deeply and to silently send the injured parts of my body healing thoughts and energy. I remember very clearly those first few sessions, as I laid in the dark, unable to move and still so confused as to how this had all happened, learning how to send my broken bones love. Breathing deeply was difficult for me because of my punctured right lung and fractured ribs, but my breath began to strengthen when I brought concentration to it.

It was on Vladi’s acupuncture table that for the first time since my accident, I felt connected to my body, my mind, and the essence of my being. During those first two months of my recovery, I had a huge team of medical practitioners, from physical therapists to orthopedic surgeons. Every member of my team contributed to my physical healing a great deal, yet it was during the time with Vladi that not only did I feel the most safe, but it was also when I was able to heal my fractured soul. Traumatic events can change everything in a person’s life, from their physical capabilities to understanding their greater purpose on this planet. When treated delicately and with care, the time period after a trauma is an opportunity to retrieve any parts that feel disconnected. It is also an opportunity to open to a deeper connection to self and trusting your inner compass for guidance.

My body healed quickly and beautifully; I was able to enjoy some of my favorite activities, such as hiking and yoga, within four months of my accident. My soul took a bit longer to heal, however: after so many aspects of my life and identity changed so suddenly, it was on the acupuncture table and with Vladi’s guidance that I discovered my deeper purpose. Vladi helped me see that this traumatic injury was also an opportunity to grow, to become more of the person I wanted to be, and she was an incredible guide and mentor throughout this process. With Vladi’s support, I was able to explore the deepest corners of my soul and open up the gifts I am here to share.

Jenny Glass Beach

At this point, a little over a year and a half has passed since I first stepped into Vladi’s office. Throughout this time, I have completely overhauled my life as I knew it! I quit my job of five years, I moved, I completed the first year of a graduate program, and I feel more connected to my purpose than I ever have before. I still receive acupuncture from Vladi, but only once or twice a month to address any lingering aches and pains from my accident, or to receive balancing and energetic treatments to help me handle the trials and tribulations of graduate school.

Sometimes we fall so that we can wake up with a deeper awareness of joy, love and gratitude. My fall in Austin shook me to my core, and with the help and guidance from amazing individuals such as Vladi Starkov at Flourish Integrative Health, I am happier and feel more whole and alive than I ever have been before. Today is a gift!

Jenny Harrow is pursuing her Master’s Degree in Integrative Health Studies at the California Institute of Integral Studies in San Francisco and is interning with Flourish Integrative Health. To learn more about how Flourish Integrative Health can assist you with your journey after trauma, guidance during life transitions, and pain management, visit: www.flourishintegrativehealth.com

Tuesday Tips: Bone Broth! One of the most mineral-rich foods out there!

Recently, I have been telling all of my patients about bone broth. This golden delicious liquid is chock-full of minerals and has helped several patients heal digestion, support immune system, heal and prevent injury, and recover from illness. I personally prefer Beef Marrow Bone Broth because it feels very nourishing to my body. However, if there are other conditions that are needing more tendon/ ligament support such as tendonitis, joint issues, knee pain, I will sometimes recommend Chicken feet/ necks. Check out all of the minerals that are contained in this delicious liquid. To your health, Vladi

Beef Bone Broth

Ingredients:

Several large beef marrow bones, with or without meat attached

1 Tbs. apple cider vinegar or lemon juice

Directions:

Combine all ingredients in a crockpot and fill with water. Let cook on a low setting for 12-36 hours.

Strain with a colander or sieve, lined with cheesecloth – for a clearer broth.

Enjoy warm or let cool to use in other meals. Keeps in the fridge for several days or freeze indefinitely. I take the fat out once it is solid.

Uses:

  • Soup – Just add vegetables, or meat to broth and heat until warm. Season after cooking with salt and pepper and your favorite spices.
  • Cooking Liquid – Use broth in place of water to cook vegetables and meat in a frying pan or pot. Bring broth to a boil, add meat and vegetables, reduce heat and simmer until cooked.
  • Gravy – Use to make gravy for vegetables and meat. Add organic butter (2 Tbs.) in a skillet. Whisk in broth and cook. Add salt and pepper to taste.
  • Tea – Drink broth like a tea. This is great in the winter or when sick. Fill a thermos and sip throughout the day. The most traditional use for seasoned broth is as a first course, to enhance the digestion of any meal to come.
  • Cleanse – Forget about juice, use broth as a liquid cleanse! Mix it up with chicken, beef or pork bone broth, add spice to taste. Yum!

Bone Broth contains lots of nutrients from the cartilage and bone. These include:

  • protein
  • calcium
  • phosphorus
  • magnesium
  • sulfur
  • fluoride
  • sodium
  • potassium
  • chondroitin
  • sulfate
  • keratin
  • sulfate
  • hyaluronic acid
  • glycine
  • proline
  • hydroxyproline
  • lysine
  • hydroxylysine

Recipe adapted from Berkeley Nutrition by Stephanie Gruber, Board Certified in Holistic Nutrition

Tuesday Tips~ Ready for some peace in your belly? From IBS to Ease.

“I have irritable bowel syndrome. What do I do about it? What causes it? How do I fix my leaky gut? Do I take drugs?” Dr Mark Hyman MD

CHECK OUT THE VIDEO

Its a life of goodnessIrritable bowel syndrome is a huge problem that affects almost 50 million Americans or almost one of every six people.

It’s one of the most common reasons for visits to the doctor, and yet, most doctors have no clue how to treat it or what’s really causing it.

That’s where functional medicine comes in.

Functional medicine is a not a new treatment or test or modality. It’s a whole new way of thinking about solving the puzzle of chronic symptoms and diseases.

Irritable bowel syndrome is a fantastic model for illustrating how functional medicine works.

So, what is irritable bowel syndrome, or IBS, anyway?

Irritable bowel syndrome is what doctors call symptoms of bloating or gas, distention, constipation, diarrhea, cramping—where your bowel is just irritable. When you look in there during a colonoscopy, you don’t really see anything. It looks normal.

There is no structural problem, no tumor or obvious cause. The root problem is dysfunction of your gut ecosystem. Most doctors often suggest eating more fiber or taking Metamucil. That’s generally not very effective.

IBS causes needless misery for millions of people.

But it is fixable!

The causes of irritable bowel syndrome

In functional medicine, we know that one disease can have many causes (or that one cause can create many diseases—think gluten).

If you have five people with IBS, the causes may be quite different for each person. In functional medicine, we focus on getting to the root cause of disease.

There are really only five causes of all disease: allergens, microbes or imbalance of the bugs in your gut, toxins, poor diet, and stress. All of these can trigger symptoms and create thousands of diseases.

Remember those five people with irritable bowel? Each one of them may have different causes for the exact same symptoms.

Let’s go through the causes of IBS and look at what you can do to get rid of it once and for all. It’s extraordinary how simple it is once we know the right thing to do.

There’s a funny joke I always tell about how important it is to know what to do. This patient got his appendix out and the doctor sends him a bill for $1,000, and the patient goes, “Wow! That’s lot of money for such a simple operation.”

The doctor is like, “You’re right.” And he sends him another bill: $1 for taking out your appendix, $999 for knowing what needs to be taken out.

Functional medicine is sort of like that. We know exactly what to do and how to take things out. We treat the system not the symptoms.

Food allergens or sensitivities

The first thing that can happen is that foods can irritate your bowel and digestive system.

They are called food sensitivities. It’s not a true allergy like a peanut allergy or shellfish allergy, but it’s a more mild food sensitivity. But it can cause terrible symptoms, and they are very common.

The most common thing in food that people react to is gluten. That’s the protein found in wheat, barley, rye, oats, and spelt.

It’s a very common reaction even if you don’t have celiac disease, which is a full-blown reaction to gluten. Even if your doctor tells you your tests for gluten antibodies or celiac are normal, you can still have a severe reaction.

Dairy, another big problem. This can be caused by the lactose, which about 75 percent of people can’t digest.

It causes bloating, gas, and diarrhea. But dairy can also create problems even if you don’t have lactose intolerance. Lactaid milk helps with lactose intolerance but not other dairy reactions.

Dairy contains proteins (like casein and whey) that also can cause irritation and inflammation in your gut.

There are many, many other foods people can react to, including soy, corn and eggs.

In my book, The UltraSimple Diet, I’ve created a comprehensive elimination diet to get rid of all the most common problem foods for one week.

It allows you to connect the dots and learn whether what you are eating is causing your symptoms. Most people don’t connect those dots very well.

There are also some tests available that you can use to assess food sensitivities and gluten reactions. Check out the “How to Work with Your Doctor to Get What You Need” guide for more information. It’s a great resource to help you figure out what tests you need, and it’s free!

Bad bugs in the gut

The second cause of IBS is imbalances in your gut ecosystem. You have enormous ecosystem of bugs in there—500 species of bugs. There are one hundred trillion bacterial cells in there.

There are 10 times as many bacterial cells as your own cells. You are only 10 percent human!

In fact, there is a hundred times as much bacterial DNA in you as your own DNA. So, you are only really 10% human! And these bugs have to be in balance for you to be healthy. We call this the human microbiome.

If you have bad bugs growing in there or an overgrowth of yeast, or if you have parasites or worms, you can get IBS.

Also, if you have bugs in the wrong spot, you can have a problem. Most of the bacteria are in your large intestine, but sometimes, they kind of move up and go into the small intestine. That’s not very good, because that should be sterile.

When you eat food that’s starchy—bread, cereal, pasta, rice, or sugary foods—the bacteria ferment the sugars in the food. It’s like the way apple cider blows up in the plastic container in your fridge when it goes bad. That’s what happens in your gut.

The bacteria ferment the sugars in the food you eat, and you blow up. That’s why you get bloating right after meals. We call that postprandial bloating or bloating after you eat or what one of my patients calls a “food baby.”

That’s a very common symptom of bacterial overgrowth. We call that SIBO, small intestinal bacterial overgrowth. It’s very common and a very easy thing to treat if you use the right modality. Most doctors never diagnose or treat this properly.

Yeast overgrowth is also common in your gut. It’s sort of like a garden where the weeds take over. Yeast overgrowth happens because of taking antibiotics, steroids, birth control pills, or acid-blocking drugs.

It also occurs if you eat a lot of sugar, drink alcohol, or you are diabetic.

All these things tend to cause overgrowth of yeast, and that can be treated with an antifungal, such as Diflucan, Nystatin or Sporanox. Antifungal herbs, such as oregano, can also be effective to reboot your gut.

I’m not a big fan of medication, but sometimes for irritable bowel, a good non-absorbed antibiotic called Xifaxan will clear out the SIBO (bacterial overgrowth) and stop bloating and diarrhea.

Using the Xifaxin and an antifungal is almost like hitting the reset button on your computer; you reboot your gut and then you start over.

Other bugs can also be a problem. Stool testing may be needed to identify parasites or worms.

Do you have enough of the good bacteria? Do you have worms or parasites or yeast or other bad bugs?

You can often treat these things based on symptoms or your medical history and then test if you don’t get better. The key is to reboot your gut by getting rid of the bad stuff and putting in the good stuff.

How to heal your gut

How do you heal your gut? First we remove the bad stuff (bad bugs, yeast, parasites, worms, food sensitivities). We replace the things that that are missing (enzymes, prebiotics from fiber). We re-inoculate with healthy bacteria (probiotics), and we repair the gut with the right nutrients.

We talked about getting rid of the bad stuff (bugs and food sensitivities).

Now, we have to add in the good stuff.

Replace digestive enzymes to help break down the food while your gut is healing. You may need those for two or three months.

Then, you need to re-inoculate your gut with healthy bacteria using probiotics including Bifidobacteria, Lactobacillus, and other strains of bacteria. They help to repopulate the healthy gut flora and allow your digestion to work better.

You can also eat probiotic-rich foods like kimchi, kombucha, miso, or sauerkraut. Sometimes, you can also eat yogurt if you are not allergic to dairy. Try unsweetened sheep or goat yogurt. These are all foods that help your gut flora get and stay healthy.

Vitamin A, zinc, omega-3 fats (fish oil), evening primrose oil, and glutamine all help repair the gut. We also use herbs like quercetin and turmeric to reduce inflammation and heal a leaky gut.

When your gut is “leaky,” food proteins and microbial proteins leak into your bloodstream, causing inflammation.

A leaky gut occurs when the gut lining is interrupted. Normally, your intestinal cells are stuck together like Legos.

But when they come apart or separate, food proteins and bacteria leak in and they start pissing off your immune system. This triggers inflammation.

Not only will you have irritable bowel but a leaky gut can also cause joint pain, fatigue, cognitive problems, depression, allergies, congestion, and rashes like eczema.

You name it; many symptoms and diseases are caused by leaky gut.

In Functional medicine, the gut is one of the most important systems to focus on and to get working well, because that’s the seat of your health. It’s connected to everything else.

Action items

Do an elimination diet to get rid of common food sensitivities. Get rid of dairy, gluten, and sugar. Try The UltraSimple Diet for two to three weeks. If you find you are better, then you may want to stay off the trigger foods long term.

Try herbs for cleaning out bad bacteria or yeast.

Consider testing for food sensitivities and for stool issues (see How To Work With Your Doctor to Get What You Need.) Consider Cryex 3 testing for gluten sensitivity when conventional tests for gluten are negative.

Add digestive enzymes for two to four months. Take two capsules with each meal.

Add probiotics. Use high potency probiotics.

Add nutrients for healing a leaky gut. These can be taken in a shake or as separate supplements. I recommend for my patients UltraInflamX (rice protein, turmeric, ginger, quercetin, zinc, and nutrients), two scoops a day as a shake, plus G.I. Integrity (glutamine), four capsules twice a day, and fish oil OmegaGenics 720, two capsules twice a day.

If you are constipated (not having one or two normal bowel movements a day) take magnesium citrate capsules 150 to 300 mg once or twice a day. If you take too much you will get loose stools so just take less.

By following this approach, most people can heal their irritable bowel.

If you are not getting better, you may need medical help.

You may need treatment for SIBO or bacterial overgrowth. I recommend Xifaxin (a non-absorbed antibiotic), 550mg twice a day for 10 days, and Diflucan, 100mg a day for three to four weeks to kill the yeast. Sometimes treatment for parasites or worms is needed based on the testing.