Brain and Body Co.

03/25/2024

When your body feels threatened, it's programmed to prioritize survival over all else. Understanding this key aspect is crucial for recovery, especially if you are dealing with autoimmune conditions or post-traumatic stress.

Imagine this: your body is finely tuned to swiftly detect and respond to perceived threats, yet it is equally as important that your body knows how to then calm down thereafter and bring you back into a rest-and-digest state. Don’t think of this as ups and downs, but a nice calm wave shifting back and forth depending on our day.

But when this response is activated chronically, it can wreak havoc on our health and well-being. It can cause symptoms like chronic fatigue, digestive issues, exercise intolerance, food sensitivities, and so much more!

That's because when your body is in survival mode, it's not in healing mode. Your body's resources are diverted away from essential functions like digestion, immune function, and tissue repair, and instead directed towards making sure you are safe.

How does this become activated chronically? Unfortunately the brain can’t decipher from what is a real or a perceived threat, it just senses THREAT - this gives you the same response while public speaking as you would have running away from a bear. If your body continues to perceive your environment as threat after threat, you can become chronically favoring a sympathetic state over time.

It’s important to note that this is not just mental stress. We can feel completely calm mentally, yet our physical bodies can still be experiencing a state of chronic stress due to things like diet, environmental toxins, infections, etc.

So, if your body feels perpetually locked in fight or flight mode, how can you shift gears and activate your body's inborn healing mechanisms?

First off, it’s not something we do overnight. You can’t just say “oh, Im not stressed anymore!” What you can try are different methods to help support the parasympathetic nervous system:
-diaphragmatic breathing
-transcutaneous vagal nerve stimulation
-warm compresses on your belly
-meditation or mindfulness practices
-a healthful diet
-eliminating toxins from the body
-functional neurology care

02/23/2024

SSRIs - selective serotonin reuptake inhibitors - are not the solution to your mental-emotional health.

Ok, now before I say this, I want to say that I truly believe that SSRIs save lives, especially in acute instances and for short short term use, I am not against them at all. But let’s talk about why long-term use of SSRI’s are not actually going to solve your depression.

SSRIs, or selective serotonin reuptake inhibitors, are essentially made to keep serotonin within the synapse so that serotonin stays more readily available, but what it doesn’t do is address the lack of serotonin or why we’re not properly making enough serotonin in the first place.

If we take a more functional approach to this, we know that 95% of serotonin is produced in the gut and that when there is gut dysfunction we can lose the proper production of serotonin. Further, when we have intestinal permeability issues (ie leaky gut) this creates a cascade of reactions that lead to a changes in the neurochemistry, which then changes to the functioning of the brain, especially the frontal lobe. When the frontal lobe is not firing, ultimately, we can start to experiencing symptoms such as depression, as well as decreased cognition, motivation, and drive.

A better approach to depression would be to address any gut dysfunction, support natural serotonin production and regulation through diet and lifestyle, and provide therapies to increase the function of the frontal cortex.

Instead of jumping on an SSRI, let’s start asking the question, are you making enough in the first place? What is going on in the gut and brain that may be contributing to how I’m feeling?

With love,
Dr. Jess

02/17/2024

Whether it’s environmental toxins like air and water quality, processed foods full of additives or exposure to chemicals in our cleaning and beauty products, detox support is vital for our overall health and well-being. Supporting our detox pathways not only boosts energy, but it also strengthens our immune system, promotes healthy skin, helps with hormone regulation, and aids in blood sugar regulation.

Common sources of toxins include air pollution, contaminated water, processed foods with additives, pesticides on produce, household cleaning products, personal care items with harsh chemicals, and exposure to heavy metals like lead or mercury. Regular detoxification processes in the body, mainly carried out by the liver and kidneys, help eliminate these toxins.

If you’d like my full guide to supporting detoxification, send me a message and I can email it over to you 😎

02/15/2024

Let’s talk castor oil liver packs ✨

Castor oil packs are an ancient healing practice that is known to support liver health by promoting detoxification. They are so easy to use and something anyone can add to their routine as a natural way to boost overall well-being and support your body’s cleansing processes.

Some of the benefits of liver packs:
☑️improved digestion
☑️reduced inflammation
☑️liver and detoxification support
☑️lymphatic support
☑️hormonal support (PMS, cramps, etc)

I use the castor oil pack (use code THEBRAINANDBODYDOC10 for discount) and I just apply mine before bed and sleep with it on 3-5 times a week (the gentle compression around the abdomen also gives the body a sense of safety that helps improve sleep) 👏🏼

Be sure to add this to your holistic wellness routine, I promise it will not disappoint!

02/14/2024

If you have leaky gut, it is almost guaranteed that you have “leaky brain” too. 

Going off of my last reel, let’s break down this connection a little further:
➡️Stress, dietary or environmental triggers brought on by high fructose diet, western diet, chronic stress etc leads to changes in the microbiome
➡️Changes in macrobiotia (aka bacteria in your gut) leads breakdown of the gut lining, what we call eaky gut - this is further complicated by nutrient deficiencies (including vitamin A, magnesium zinc and vitamin D) and dysbiosis (SIBO)
➡️When we have leaky gut, larger particles can leak through the epithelium into the blood stream (mainly LPS) - the immune system senses these substances are not supposed to be there and creates and immune inflammatory response by releasing cytokines
➡️Inflammatory cytokines in the body trigger the production of cytokines in the brain, causing inflammation and oxidative stress chronically and resulting in blood BRAIN barrier breakdown
Cytokine release and blood brain barrier breakdown causes alterations in neurotransmitter levels, including norepinephrine, dopamine, tryptophan, and serotonin.
➡️Changes in neurotransmitter levels results in changes in synaptic plasticity
➡️These changes causes alterations in our neurochemistry, changing our behavior, mood and cognition.
🔄WHICH then contributes to further perpetuation of stress, diet and environmental triggers

Remember that this is BIDIRECTIONAL - meaning that alterations in mood, behavior, emotions and cognition have just as much influence over normal gut function as normal gut function has over healthy nervous system function!

Was this helpful? In a future post, I will share basic strategies for breaking the cycle. And if this sounds a little too familiar to you, make sure to reach out so we can see how I (or someone else!) could best help you getting back to feeling your best self!

02/13/2024

The relationship between insulin and cortisol is intricate and plays a vital role in our body’s daily functions. Insulin, produced by the pancreas, regulates blood sugar levels by facilitating glucose uptake into cells for energy or storage. On the other hand, cortisol, released by the adrenal glands in response to stress, helps maintain blood sugar levels by promoting gluconeogenesis (production of glucose from non-carbohydrate sources).

In a balanced system, insulin and cortisol work together to regulate blood sugar throughout the day. For instance, cortisol levels typically rise in the early morning, signaling the body to wake up, and insulin responds accordingly to manage glucose levels. (This is why having food before or with your morning coffee is important, because your cortisol levels are already typically higher when you wake up!) However, chronic stress or imbalances in insulin production can disrupt this equilibrium, potentially leading to issues like insulin resistance, reactive hypoglycemia, disruption in circadian rhythm and metabolic disturbances.

Want to read more about insulin and glucose? Check the link in bio for the full blog post

02/08/2024

When dealing with headaches, one of the first things we want to figure out is why. If we don’t know why you’re having a headache, it’s like throwing spaghetti (or meds, same thing) at a wall to see what sticks. Yeah, maybe you’ll get lucky and something will work, but it’s way easier and takes far less time and money when we determine the cause first💁🏻‍♀️

Functional neurology considers various factors contributing to headaches, including muscle tension, altered sensory processing, hormonal fluctuations, oculomotor dysfunction, nutritional imbalances, and issues related to posture and movement. It’s a comprehensive approach that seeks to understand and address the root causes for more effective management.

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02/07/2024

Ever wondered why your gut is often referred to as the “second brain”? Let’s talk about the gut-brain axis – a complex interplay shaping both physical and mental well-being.

💬 Bidirectional Communication:
The gut and brain maintain an ongoing dialogue through the gut-brain axis. The enteric nervous system in the gut communicates with the central nervous system (via the vagus nerve), influencing mood, cognition, and behavior.

🦠 Microbial Impact:
Your gut is a bustling ecosystem hosting trillions of microorganisms collectively known as the gut microbiota. These microscopic allies play a pivotal role in producing neurotransmitters that significantly impact your mental state.

💆‍♂️ Emotional Wellness & Gut Health:
Ever experienced “butterflies in your stomach” during stress? This isn’t just a metaphor. Emotional experiences can influence gut function, and a well-nourished gut contributes to emotional resilience.

🌱 Nourish Your Second Brain:
Prioritize a gut-friendly lifestyle with a balanced diet, incorporating probiotic-rich foods, and practicing stress management. A well-nurtured second brain leads to enhanced mood, cognitive clarity, and overall well-being.

For a deeper understanding of the intricate gut-brain connection, check out my latest blog post.

&& if you’re ready to work together to see how we can optimize your brain, heal your gut, and get you back to feeling your best, make sure to head over to the link in bio to schedule your consult 👏🏼

02/06/2024

There's a reason they are now calling the gut the "second brain" - check out my latest blog post where I share why!

The human body is a complex and interconnected system where every organ plays a vital role in maintaining overall health. While we often attribute cognitive functions solely to the brain nestled in…

01/30/2024

Imagine your body as a bucket 🪣 and various stressors, toxins, and factors contribute to the “total load” it carries. ⚖️ When the bucket overflows, that’s when we may see decrease in function, chronic diseases and illnesses manifest.

🔍 What goes into your bucket?
1️⃣ Environmental toxins 🏭
2️⃣ Emotional stressors 😓
3️⃣ Poor nutrition choices 🍟
4️⃣ Infections 🦠
5️⃣ Lack of sleep 😴
6️⃣ Sedentary lifestyle 🚶‍♂️

💡 Awareness is key! By understanding and managing our total load, we empower ourselves to make positive lifestyle choices and decrease the total load our bodies have to take on.

How do you manage your total load and keep your bucket balanced? Share your tips and experiences in the comments below

01/24/2024

Did you know that staying hydrated isn’t just about quenching your thirst? Dehydration actually can have a huge impact on your cognitive performance 💧

Since the brain cannot store water and you are constantly losing water through perspiration and other body functions, it’s essential that you are continuously hydrating. 🧠 You’ll be able to think faster, focus more clearly and experience greater clarity when your brain is functioning on a full reserve of water

To prevent dehydration, you should always ensure that you drink plenty of fluids and eat foods high in water such as fruits and vegetables, especially if you live in a hot climate.

As a general rule of thumb, you should aim to consume at least 6 to 8 cups of water each day, and more if you are participating in vigorous exercise.

In addition to staying properly hydrated through plain water, we also need to focus on getting electrolytes. These key minerals include sodium, potassium and magnesium and are responsible for regulating various functions including our heartbeat, blood pressure, fluid balance, and muscle contractions. Include fruits and vegetables that are high in water content, including cucumbers, tomatoes, spinach, broccoli, peaches and Brussel sprouts. I also love adding into my water for some added flavor and electrolyte replenishment.

Learn something new? Make sure to like and share this with someone who needs this info!


Compliments from Functional Medicine University

01/15/2024

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