Flourish Chiropractic & Kinesiology

08/27/2024

Magnesium is an essential mineral and electrolyte that is a cofactor for over 600 enzymes in physiochemical processes related to bone development, DNA stability, metabolism, cell proliferation, energy transfer and energy storage. Over 60% of adults in the western population have subclinical magnesium deficiency. Low Mg intake is related to soil depletion and overly processed foods. Some medications inhibit Mg absorption (loop and thiazide diuretics, proton pump inhibitors). Low Mg intake creates a deficit that exacerbates oxidative stress, chronic inflammation and insulin resistance and consequently a vast array of signs and symptoms (increased risk of Alzheimer’s, gastrointestinal distress, restlessness, cardiovascular disease, insulin sensitivity, osteoporosis and more.)

A general recommendation for adult magnesium intake is ~400mg/day (pepitas, fresh spinach, chia seeds, cashews, almonds and salmon are foods highest in Mg).

There are various forms of magnesium supplements, each with slightly different benefits. For example:

Magnesium citrate prevents constipation, supports digestive health, and has high bioavailability good for replenishing magnesium levels in deficient individuals.

Magnesium glycinate is calming, supports restful sleep via increasing GABA neurotransmission, and has high bioavailability good for replenishing magnesium levels in deficient individuals.

Magnesium malate promotes muscle health by improving muscle pain, tension and fatigue. Also binds heavy metals (aluminum).

Magnesium threonate supports brain function, improves cognition & memory, reduces oxidative stress and improves the microbiota gut-brain axis.

Magnesium sulfate aka “Epsom salt”, soothes sore muscles and irritated skin (psoriasis, eczema)...also effective in treating pre-eclampsia.

04/10/2024

Although artificial trans fat (in the form of partially hydrogenated oil) was ‘banned‘ in 2020 in the US, toxic amounts are still present today in common foods. The industrial processing of fully hydrogenated oil requires chemical extraction of vegetable and seed oils resulting in measurable amounts of artificial trans fats.

Soybean oil and palm oil are often used in hydrogenated form in processed snacks, fried foods, and candies to increase shelf life and lower production costs. Hydrogenated oils are used in some restaurants, bakeries, and fast food chains.

The only natural form of trans fat comes from the meat and dairy of ruminant animals and is considered safe in moderation. Artificial trans fats are related to serious health problems and can be toxic in small amounts. This is why we need proper labeling.

Food labeling practices lack transparency posing harm to consumers. Products containing trans fat can be labeled as ‘trans fat free’ if there is less than 0.5 grams per serving. The consumption of more than one serving is inflammatory and regular exposure becomes a toxic exposure.

The FDA ban does not apply to mono and diglycerides, lipids used as emulsifiers, even though they also contain trans fat. The only form of trans fat that is banned is partially hydrogenated oil.

Prostaglandins( PGs) are hormones produced from dietary fats. There are several types, PG2 increases inflammation and PG1&3 decrease inflammation. Too much trans fat, especially artificially sourced, creates an imbalance in prostaglandin synthesis in a healthy ratio. This imbalance leads to prolonged leukotriene and thromboxane production causing symptoms of chronic disease, increased cardiovascular risks, headaches and joint pain/aches.

Highly processed food is inflammatory. Look for options with less ingredients and try to choose items free of hydrogenated ingredients!

01/31/2024

🌿Pain Relief Natural Alternatives🌿

✨Boswellia (resin) - reduces menstrual and arthritis pain. Improves symptoms of asthma and irritable bowel disease. Boswellic acids inhibit 5-lipoxygenase (pro-inflammatory enzyme).

✨Devil’s Claw (root) - relieves a wide variety of pain (joint, digestive, menstrual and neuropathic). Inhibits release of pro-inflammatory cytokines (TNFα, IL6).

✨Feverfew (aerial parts) - reduces fevers, prevents migraines, relieves menstrual cramps and muscle pain. The anti-inflammatory effects of parthenolide are not fully understood.

✨Ginger(root) - as effective for pain relief as ibuprofen. Reduces pain and swelling for rheumatoid arthritis(RA) and osteoarthritis(OA). Antioxidant, anti-inflammatory, neuroprotective and anti-diabetic.

✨Turmeric (root) - curcuminoids have well studied anti-inflammatory effects, inhibiting pro-inflammatory cytokines and reducing oxidative stress. Treats pain of ulcerative colitis, gout, arthritis (RA & OA). Treats atherosclerosis, psoriasis and more.

✨White Willow (bark) - contains salicin, (the compound that lead to the discovery/synthesis of aspirin). Relieves headache, arthritis pain, and menstrual pain. Blocks inflammatory prostaglandin synthesis by inhibiting COX1 and COX2 enzymes.
(Not safe for those with aspirin allergy)

Please note:
(This post is for educational purposes. Consult with your physician before taking new herbs and/or supplements. Consider health history and interactions with current medications. Some herbs are not indicated when pregnant and/or breastfeeding.)

01/25/2024

✨Estrogen Dominance ✨

Estrogen dominance refers to the condition of excess estrogen. This can be due to overproduction, imbalanced metabolic conversion and poor excretion. Symptoms include heavy and/or painful periods, breast tenderness, cysts, severe mood swings, fibroids and endometriosis.

Chrysin:
Chrysin is a flavone abundant in several plants. Passion flower is commonly used for chrysin supplements. Chrysin inhibits aromatase. Aromatase is the enzyme necessary for estrogen synthesis.

Diindolymethane:
Aka “DIM” is a compound found in cruciferous vegetables like broccoli, cauliflower, and cabbage. DIM improves estrogen metabolism and ‘good’ estrogen production (2OEH1). *This metabolite has an amber hue that may affect urine color.

Serratiopeptidase:
Aka ‘Serrapeptase’, is a proteolytic enzyme derived from silk worm gut flora. It dissolves fibrotic tissue and decreases menstrual pain associated w/endometriosis and fibroids. Helpful when taken 1-2 weeks before period onset.

Friendly Reminder:
Herbs and nutrients are merely serving as a ‘band-aid’ if you are not making necessary lifestyle and dietary changes (nutrient dense anti-inflammatory foods), managing stress, confronting drug & alcohol abuse, getting adequate sleep, breaking toxic patterns, avoiding endocrine disrupters, etc.

Consult with your physician about your individual health and adding any new herbs and/or nutritional supplements.

Well wishes always,

Dr Tavia

01/15/2024

🌞Vitamin D (& circadian rhythm)🌞

Vitamin D starts as cholesterol (provitamin D3) in the skin and is converted by Sun UVB to D3 (cholecalciferol). The liver converts this to calcidiol. The kidneys (and other tissues) then make active Vit D, calcitriol. This fat soluble vitamin functions as a hormone and binds to vitamin D receptors (VDRs) that are present on most cells. Vit D has immune and endocrine functions.

Circadian rhythms are inherent biological patterns that occur in response to the natural alternation of light and darkness between day and night. Sunlight exposure stimulates Vitamin D production, while darkness induces the production of melatonin for sleep processes. There is a relationship between vitamin D deficiency (VDD) and circadian rhythm disorders.

Winter months pose the highest risk for low Vitamin D. More deeply melanated individuals have an increased likelihood of VDD, particularly if residing further away from the equator.

VDR gene mutations affect receptor binding, leading to a deficiency in affected individuals. In such cases, supplemental support is needed.

A holistic approach advises supplementing Vitamin D during daylight hours in congruence with sunlight for harmony of circadian rhythm.

There are many signs and symptoms of VDD including exhaustion, fatigue, sleep issues, mood changes, hair loss, bone pain, muscle weakness, insulin resistance, obesity etc.

Consult with your physician to obtain a Vit D panel to assess levels and make necessary lifestyle changes (sunlight exposure, dietary shifts and supplementation).

Food sources of Vit D include cold-water fish, organ meats, egg yolks and mushrooms. 🐟🍳

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12/27/2023

GUT HEALTH (Know the Basics)

- Adequate hydration with quality water supports enzyme secretion, nutrient absorption, and bowel movement. (Electrolytes are also helpful but need more elaboration)

- Eat the rainbow. Food variety provides more diverse sources of polyphenols with antioxidant, anti-inflammatory and nutritive properties.

- NSAIDs, PPIs and antibiotics can disrupt gut microbiome. Probiotics are useful in replenishing the good bacteria. Overuse of NSAIDs damages the mucosal barrier of the GI tract causing leaky gut and stomach ulcers.

- The gut and brain are intimately connected. What we eat affects mood and cognitive function. Gastrointestinal distress can cause anxiety, irritability, brain fog and depression.

- Excess sugar and processed carbohydrates cause gut inflammation and feed microbes like harmful bacteria, fungi related to yeast infections, and parasites.

Flourish Chiropractic & Kinesiology takes a functional approach to healing through AK. We understand that every individual has a unique story and needs support specific to their chemical, mental and emotional state. Follow this page for educational posts.

12/23/2023

✨ Some simple HOLIDAY REMINDERS ✨

- Not everyone celebrates the same things in the same ways that you do

- Quality time is more valuable than any gift money can buy

- See people for who they are, not for who they were

- You can set new boundaries with family and friends

- You don’t owe anyone your time or energy, regardless of the day

- Stress and anxiety about seeing family can be due to unresolved trauma

💛

12/20/2023

What your body can do will always be more important than how it looks. Let movement be the motivation. 💛

12/19/2023

M I N D F U L E A T I N G ✨🍴

Eating mindfully is an everyday practice of awareness, patience and observation. In the busy pace of life, eating can be a rushed chore or afterthought without any intention. It can also be highly driven by emotion.
Mindful eating builds a healthy relationship with food, aids in better digestion and deepens the mind-body connection. Here are a few ways to practice:

1. Chewing - Chew your food thoroughly. Chewing stimulates the production of digestive enzymes and triggers the stomach to produce acid necessary for digestion. Aim to chew 30 times per bite of food. Well chewed food reduces stress on the esophagus and gives your mind more time to identify food components. Parasympathetic activity increases during chewing. This is crucial for adequate movement throughout the digestive tract.

2. Breathing - Don’t hold your breath when eating. It is natural for the airway to close while swallowing, but slow down in between swallowing to take full breaths and breathe through your nose while chewing bites. Breathing aids in digestion by calming the nervous system. The movement of the diaphragm creates a gentle massaging effect, promoting blood flow to digestive organs.

3. Sensing - Bring awareness to your senses; looking at your food, taking in the colors and smells, observing the texture and mouth feel. Is chewing audible? Are there any digestive sounds occurring? Before multitasking or watching TV, spend a brief moment checking in with your senses.

4. Feeling -Take a moment for gratitude. Check in with your feelings in the moment. Are you eating out of an emotional response? If so, identify the emotion, feel it, then let it pass or dampen before you continue eating. This is important for balanced hunger and satiety hormone signaling. Most importantly, if you choose to emotionally eat, don’t guilt yourself about it. Be at peace with your choice and let it go.

Share this with someone who may find it helpful ✨

12/17/2023

Always grateful to serve in this practice of healing 💛

Hi There! I’m Dr. Tavia. I am a holistic chiropractor.  Flourish Chiropractic takes a functional approach to flourishing health. My individualized approach integrates eastern and western philosophies, techniques and principles to harmonize the nervous system, balance somatoemotional connection an...

12/15/2023

Vagal Tone Exercises 💛

The vagus nerve (cranial nerve number ten) is a key part of the parasympathetic nervous system, ‘rest and digest’. When in fight, flight or freeze mode, the sympathetic nervous system dominates responses to stimuli. When constantly operating from this space, vagal tone is low and stress is high. There are various exercises that can help balance your nervous system by improving vagal tone. Improving vagal tone builds resilience to stress, lessens anxiety and increases positive emotions. Low vagal tone is also related to chronic inflammation.Sympatho- vagal balance creates a strong foundation for your body to heal and handle stress. It impacts everything from the brain to the stomach, the immune system and more.

Daily Exercises to Increase Vagal Tone:

* Deep belly breaths with twice as long exhales (2min)
* Humming while slowly walking (3 min)
* Splashing or submerging your face in cold water
* Arm swings while swaying side to side (20x)
* Turning your shower to cold before getting out (30s of exposure with controlled breathing, increasing time and cold level to individual tolerance)
* Sunlight exposure (close eyes and breath with hands over front of lower rib cage)
* Shaking out the body by moving arms and legs while lightly jumping around in place (can also shake out arms and legs while laying down on your back with limbs in the air)
* Gratitude meditation (inhale gratitude and appreciation into heart, exhale stressful feelings and thoughts)