<![CDATA[SACRED VESSEL FUNCTIONAL MATERNITY CLINIC - Articles]]>Tue, 19 May 2026 22:15:06 -0600Weebly<![CDATA[Using Chinese Medical Wisdom to Improve Digestion]]>Tue, 30 Apr 2024 00:16:42 GMThttps://www.sacredvesselacupuncture.com/educatethrive/using-chinese-medical-wisdom-to-improve-digestionYou don’t need the latest health innovation, more supplements, or big overhauls to improve your digestive health. Traditional Chinese Medicine offers simple, effective solutions to strengthen digestion and overcome tummy troubles. Sometimes the key isn't adding more; it's understanding your digestion better. By working with your body, you can support the functions it innately knows how to do.
Traditional Chinese Medicine (TCM) compares the digestive system to a fire. Just like a well-tended fire breaks down what it's fed, our digestive system functions similarly when it's in balance. However, there are essential principles to follow, much like tending a fire, to ensure optimal digestion:

Eat Slowly and Chew Well

Instead of feeding our digestive system with large logs, think of providing kindling. Oversized pieces of wood snuff out a fire before it even gets going. Chewing food thoroughly—until it reaches the consistency of applesauce—helps ease the burden on the digestive system, allowing it to process food more efficiently. Depending on the food, this could be around 30 chews per bite.

Don’t Douse Your Digestive Fire

In TCM, the main digestive organs are the Spleen and the Stomach. Just as too much water extinguishes a fire, excessive liquids during meals dampens the digestive function of the Spleen and Stomach, which prefer things not too dry and not too damp. Give your body time to digest food before drinking liquids. Bonus points if you skip the ice in your drink.

Stop Stress at the Dinner Table

Stress negatively impacts digestion by reducing blood flow to the digestive organs, leading to symptoms like indigestion and cramping. Slow down at mealtime. Practicing mindful eating and minimizing distractions can help alleviate stress and improve digestion. Try taking a few deep breaths before meals and between bites, putting away your phone, and if possible, eat with a loved one.

Make Food Easy to Digest

The easiest way to make food easier on your system is to pre-digest them. What do we mean by that? Cooked foods are easier to digest because the process of cooking breaks down the food's cellular structure, making nutrients more accessible to the body. Heat softens tough fibers, denatures proteins, and breaks down complex carbohydrates, essentially pre-digesting the food. This makes it easier for the body to extract and absorb nutrients, reducing the strain on the digestive system and promoting smoother digestion. TLDR: Too many raw, cold foods overburden the digestive fire, leading to gut symptoms.


You can also incorporate digestive aids like ginger, black pepper, and vinegar into your meals, as they help enhance digestion and absorption of nutrients.
Incorporating these simple yet profound principles from TCM into your daily life can help nurture your digestive fire and promote long-term gut health. By respecting the wisdom of traditional healing practices and working in harmony with our bodies, we can achieve sustainable improvements in our digestion and overall well-being.
References:
Leggett, D. (1995). Helping Ourselves: A Guide to Traditional Chinese Food Energetics. Guide to Traditional Chinese F.

ARIEL KALLENBACH

Ariel is a national board-certified acupuncturist and Chinese herbal medicine specialist devoted to supporting and empowering patients. Ariel understands the unique needs each individual brings to their wellness journey and is committed to helping  patients achieve their health goals and build resiliency through patient-centered care.
]]><![CDATA[Exploring Natural Remedies for Endometriosis: The Potential of Flavonoids in Green Tea]]>Tue, 26 Mar 2024 18:00:00 GMThttps://www.sacredvesselacupuncture.com/educatethrive/exploring-natural-remedies-for-endometriosis-the-potential-of-flavonoids-in-green-teaEndometriosis is a complex and often painful condition affecting millions of individuals worldwide. Characterized by the growth of endometrial-like cells outside the uterus, endometriosis can lead to various complications, from ovarian cysts to fibrous attachments in later stages. Understanding its stages, symptoms, causes, and risk factors is crucial for effective management. In this blog post, we delve into the potential of flavonoids, particularly those found in green tea, as a natural approach to alleviating endometriosis symptoms.

Understanding Endometriosis

Endometriosis progresses through four stages, each presenting its own challenges. Recognizing symptoms such as painful periods, infertility, and gastrointestinal issues is vital for early detection. Causes range from endometrial cell transplant to immune system disorders, and risk factors include hormonal imbalances, reproductive tract disorders, and familial predisposition.

TRADITIONAL TREATMENTS AND ALTERNATIVE APPROACHES

Conventional treatments for endometriosis include pain medication, hormone therapy, surgery, and, in severe cases, hysterectomy. However, recent studies explore alternative remedies, with a focus on flavonoids—phytochemicals found in various plant-based foods.

Flavonoids and Their Therapeutic Potential

Flavonoids, known for their anti-inflammatory, antioxidant, anticancer, and antiviral properties, have shown promise in managing endometriosis. A German review identified seven extracts and fifteen plant-derived bioactive compounds that had a positive effect on endometriosis.

Focus on Epigallocatechin-3-gallate (EGCG)

Among the studied flavonoids, EGCG, found in high concentrations in green tea, stands out. With anti-angiogenic, anti-fibrotic, anti-proliferative, and proapoptotic mechanisms, EGCG has demonstrated its potential to reduce endometriosis symptoms.

Green Tea: A Natural RemedY

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Green tea, with its higher EGCG content compared to black tea, has been a subject of interest in endometriosis research. Studies from Malaysia highlight its ability to reduce endometriotic lesions, inhibit fibrosis, and induce apoptotic activity within endometrial cells.

Unraveling the Tea MysterY

The difference in flavonoid content between green tea, oolong tea, and black tea lies in their fermentation process. Green tea, being unfermented, retains more original properties and health benefits, making it a potential ally in managing endometriosis.

Conclusion and Future Perspectives

While green tea, especially its EGCG content, shows promise in endometriosis management, more research, including clinical trials, is essential. The potential benefits of combining various plant extracts and bioactive compounds also warrant exploration. As we continue unraveling the mysteries of natural remedies for endometriosis, embracing a holistic approach that includes dietary considerations may offer new avenues for relief and improved quality of life.
References:
1. Mayo Foundation for Medical Education and Research. (2018, July 24). Endometriosis. Mayo Clinic.
2. Kamal, D. A., Salamt, N., Zaid, S. S., & Mokhtar, M. H. (2021). Beneficial effects of green tea catechins on female reproductive disorders: A Review. Molecules, 26(9), 2675.
3. Meresman, G. F., Götte, M., & Laschke, M. W. (2020). Plants as a source of new therapies for endometriosis: A review of preclinical and clinical studies.
4. Ullah, A., Munir, S., Badshah, S. L., Khan, N., Ghani, L., Poulson, B. G., Emwas, A.-H., & Jaremko, M. (2020, November 11). Important flavonoids and their role as a therapeutic agent. Molecules (Basel, Switzerland).

LEXI STULTS

Lexi is a passionate and dedicated nutrition enthusiast with a mission to empower you to achieve your health and wellness goals. My approach to nutrition is all about balance. I am committed to making a positive impact on people's lives by empowering them to unlock their full health potential through nutrition.
Copyright © 2024 Sacred Vessel Acupuncture LLC, all rights reserved.
The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. 
]]><![CDATA[BEYOND SYMPTOMS: CHINESE MEDICINE'S APPROACH TO ENDOMETRIOSIS]]>Thu, 21 Mar 2024 19:00:00 GMThttps://www.sacredvesselacupuncture.com/educatethrive/beyond-symptoms-chinese-medicines-approach-to-endometriosisBoth modern research and centuries-old wisdom tell us that acupuncture and Chinese herbal medicine are powerful tools for treating endometriosis and managing its painful, uncomfortable symptoms.
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Endometriosis is a complex disease that affects 10-15% of women, and up to 50% of women suffering from infertility.

In endometriosis, the growth of endometrial-like tissue in areas outside of the uterus causes symptoms such as pain with menstruation, urination, bowel movements, or intercourse. Some other symptoms include heavy menstrual bleeding, infertility, bloating, fatigue, bowel irregularity, and pelvic pain.


Unfortunately, it can take women years to receive proper care and treatment. Even with these debilitating symptoms, the average delay in diagnosis for women with endometriosis is 6.7 years.


Endometriosis is a complex condition that affects millions of women worldwide. No matter where they are in their journey to diagnosis, women with endometriosis need better options. 

Modern research is finally starting to catch up to what Chinese medical scholars have long known, that acupuncture treats endometriosis and offers holistic and side-effect-free solutions.

ACUPUNCTURE FOR ENDOMETRIOSIS
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TCM offers a different perspective on endometriosis, focusing on restoring balance within the body to alleviate symptoms and promote healing. Practitioners identify patterns of disharmony, which we might call blood stasis, heat, cold, dampness, or qi stagnation, which contribute to the manifestation of endometriosis.
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By working with these underlying imbalances, acupuncture treatments address the root cause of this condition, alleviating pain, reducing symptoms, and improving overall well-being and quality of life.

Patients can expect benefits such as a reduction in the duration and severity of pain, improved pelvic circulation, and reduced inflammation, resulting in less stress and discomfort and balanced hormones (I’m looking at you, estrogen).

Chinese herbal medicine can also be a powerful ally for endo-sufferers.
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The Chinese formula, Gui Zhi Fu Ling Wan, not only treats the symptoms of endometriosis but also may slow its development. In one study, Gui Zhi Fu Ling Wan not only decreased the size of existing lesions but also inhibited the growth of new ones. The formula was shown to adjust biological factors that promote the growth of adhesions in response to inflammation and balanced immune system activity.

Acupuncture, herbal medicine, dietary modifications, and lifestyle changes form the cornerstone of TCM treatment for endometriosis. These therapies not only target symptoms but also support the body's innate healing abilities, promoting long-term wellness.

Getting Started

At Sacred Vessel, we believe in the proven and transformative power of acupuncture, functional medicine, and nutritional support for women with endometriosis. Your journey is unique and deserves individualized treatment. Our dedicated team is here to guide and support you every step of the way.

Ariel Kallenbach

Ariel is a national board-certified acupuncturist and Chinese herbal medicine specialist devoted to supporting and empowering patients. Ariel understands the unique needs each individual brings to their wellness journey and is committed to helping  patients achieve their health goals and build resiliency through patient-centered care.
]]><![CDATA[Getting Pregnant with PCOS]]>Mon, 05 Feb 2024 15:50:52 GMThttps://www.sacredvesselacupuncture.com/educatethrive/getting-pregnant-with-pcosWhether you have been diagnosed with PCOS or suspect you may have it, you may be wondering how this condition affects your fertility. Many women who are diagnosed with PCOS are told that they have no hope of getting pregnant naturally and embarking on the journey to parenthood may sound like a challenge.

However, this is a misconception and it’s time to debunk it.
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​PCOS does not mean that you are infertile. Pregnancy is not out of reach for women diagnosed with PCOS and this condition can be managed to pave the way for a successful pregnancy.

What is PCOS?

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PCOS is a syndrome. This means that when a set of certain signs and symptoms occur together, it is called PCOS. 

PCOS is diagnosed when 'cystic' ovaries are visible on an ultrasound, accompanied by at least two of the following symptoms: irregular menstrual cycles, elevated androgens (sometimes called “male hormones”), and insulin resistance. 
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It’s often misunderstood to mean that a person with PCOS suffers from ovarian cysts, while in reality, the “cysts” in PCOS are not cysts at all. 

Instead, these cysts are actually an abundance of immature follicles, fluid-filled sacs where eggs mature. During the menstrual cycle, once an egg develops and matures, the follicle bursts, and an egg is released.

However, in PCOS, this last step, ovulation itself, is the biggest hurdle. Because ovulation is interrupted in PCOS, the ovary will show multiple follicles, compared to an ovary that is ovulating regularly.

Why Does PCOS Affect Fertility?

The main reason that polycystic ovarian syndrome impacts fertility is that this condition slows or stops ovulation. Without the presence of an egg, conception cannot occur. 

The majority of PCOS is driven by insulin resistance. Insulin resistance occurs when the cells of the body become resistant to the action of insulin. Insulin’s job is to bring sugar into the cell for use as energy.

Insulin resistance results in elevated blood sugar levels as the body struggles to transport sugar into the cells from the bloodstream. This causes the cells to lack the energy they need.

On a broad scale, this can lead to chronic fatigue and weight gain. Within the ovary, insulin resistance interrupts the maturation of ovarian follicles, slowing or preventing ovulation and decreasing egg quality.

Chronically elevated insulin also causes the body to overproduce androgens, which imbalance the hormones and further disrupt egg development and ovulation.

Some signs of elevated androgens (and PCOS) include irregular menstrual cycles, amenorrhea or irregular periods, cystic ovaries, hirsutism, weight gain, acne or oily skin, skin darkening, and hair loss or thinning.  

The good news is that with proper management, these challenges can be effectively addressed. By regulating and promoting ovulation, balancing hormones, and reducing insulin resistance, we can enhance fertility potential in women with PCOS. 

Getting Started

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PCOS is the most common endocrine disorder affecting women in their reproductive years but getting pregnant with PCOS is possible. By addressing root causes, women with PCOS can improve their fertility and increase their chances of conception.

Goals for Getting Pregnant with PCOS:
  1. Promote insulin sensitivity and blood sugar balance
  2. Promote ovulation and regulate the menstrual cycle
  3. Reduce Androgens
  4. Ask for help
    ​
At Sacred Vessel, we believe in the proven and transformative power of acupuncture, functional medicine, and nutritional support for women with PCOS. Your journey to motherhood is unique, and our dedicated team is here to guide and support you every step of the way.

ARiel Kallenbach

Ariel is a national board-certified acupuncturist and Chinese herbal medicine specialist devoted to supporting and empowering patients. Ariel understands the unique needs each individual brings to their wellness journey and is committed to helping  patients achieve their health goals and build resiliency through patient-centered care.
]]><![CDATA[Hormones, Emotions & The Brain]]>Thu, 08 Sep 2022 23:05:22 GMThttps://www.sacredvesselacupuncture.com/educatethrive/hormones-emotions-the-brainAs we continue our deep exploration of the brain, we are learning that not only does it control many functions within the body, but there are many different elements within the body that contribute to brain functions. 

How Hormones Affect the Brain

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​Emotions have been shown to activate in many distinct parts of the brain, but the three most common structures of the brain linked back to emotions are, the amygdala, the insular cortex, and the periaqueductal gray, which is a structure within the midbrain.

​Once a female hits puberty there are several different changes that begin to happen. With these changes, different waves of emotion can be seen as they go through distinct phases of their cycle. These waves can continue through adolescence and adulthood. As we have been uncovering the different mechanisms of emotional regulation within the brain, we have discovered a link between hormones and emotional responsiveness and recognition. Looking at females specifically we see a link between progesterone and estrogen, specifically estradiol. 

RESEARCH on Emotions & Hormones

Generally, the menstrual cycle is broken down into four phases, the menstruation phase, the follicular phase, the ovulation phase, and the luteal phase, over the course of approximately 28 days.

To get a real understanding of how these hormones affect emotions, a study done by Dali Gamsakhurdaswili looked at the emotional processing of healthy women through different phases in their menstrual cycle. For Gamsakhudaswili’s study, however, they tested women at two stages in their cycle, midcycle was tested between days 10-13, and late-cycle was tested on days 17-23 of their cycle. As a control group, they also tested people who were on oral contraceptives.

​The midcycle group had moderate to high estradiol levels and low levels of progesterone. The late-cycle group had elevated levels of progesterone and moderate levels of estradiol. The oral contraceptive control group had low estradiol and low progesterone.

Conclusion

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While this study did not find any outstanding differences between the three groups, they did find some subtle differences such as both the late-cycle and oral contraceptive groups identified with emotions portrayed by females more than those portrayed by males. While the midcycle group identified emotions portrayed by men and women equally.

​This could lead one to theorize that when women are closer to ovulation, they are more likely to identify men’s emotions more accurately. These findings have also been found in other studies. Still, to support this theory, however, there would need to be more research uncovering even more of the hidden mysteries of the relationship between hormones, emotions, and our brain.

Alexandra "Lexi" Stults

Lexi Stults is studying nutrition and is currently the nutrition intern at Sacred Vessel. She has loved studying science since grade school and fell in love with nutrition after taking it as a filler credit. She gears her research towards finding ways to help people and to give her the most information to help her on her journey to helping people live their healthiest happiest life through the tools of nutrition. ​ 
]]><![CDATA[Melatonin & Endometriosis Pain Management]]>Tue, 03 May 2022 15:56:04 GMThttps://www.sacredvesselacupuncture.com/educatethrive/melatonin-endometriosis-pain-managementEndometriosis has a strong association with chronic pelvic pain. Which can disturb sleep, cause reluctance to do day-to-day activities, and make life feel unbearable on a day-to-day basis. The pathophysiology of chronic pelvic pain is still unknow, but there is evidence to suggest that estrogen increases brain-derived neurotrophic factor during the estrous cycle.  Many people have turned to different pain management medication, but if the pain is extreme this can mean the regular use of pain management such as opioids or regular consumption of Tylenol which for prolonged periods of time causes other damages within the body. Melatonin may provide an alternative to pain medications.

What is Melatonin

​Many people have heard of using melatonin to help with sleep. It’s relation to sleep has been known for much longer than any of its other properties which include, antioxidant, anti-inflammatory, anti-apoptotic, anti-sympathetic nerve activation, endothelial cell preservation, neuroprotection, hepatoprotection, immunomodulation, thermoregulation, mood, and sexual behavior modulation. While melatonin is being discovered to play a great many roles within the body this blog focuses on the anti-inflammatory and antioxidant properties it holds.
​Melatonin is a hormone that helps in regulating the circadian rhythm. It is primarily secreted and synthesized by the pineal gland in the brain. It is activated and deactivated by light originally following the patterns of the day and the night. Artificial light at night can or lack of light during the day can disturb this pattern leading to different disturbances in the patterns within the body that depend on melatonin to function. To offset this melatonin has been synthesized and produced in an over-the-counter form so that we are able to mediate these disturbances as needed.
​Melatonin has shown to not only be related to the circadian rhythm but also has anti-inflammatory properties, is an antioxidant, and is emerging to help in reducing pain. It also has been related to sleep quality, and the brain-derived neurotrophic factor, which is related to neuronal survival and growth.

can Melatonin Help with Pain the Management of endometriosis? 

A study performed in 2012 did a double-blind study of 40 women between the ages 18-40 with endometriosis who experienced pain daily Half of the participants were given a dose of 10mg of melatonin at bedtime while the other half of the participants received a placebo at bedtime that was identical in visual composition. Both groups were allowed to take pain medicine as needed to reduce any pain they were in. It also suggested that melatonin has a specific pathway for pain. This further insinuates that the reduction in pain is separate from the affect it has on brain-derived neurotrophic factor. ​
​In the last year there have been studies looking into the correlation between pain reduction and melatonin. These studies have not been able to conclude that melatonin is effective in reducing pain in patients, but each study also did not find any side effects of using melatonin in adjunct with pain medicine a patient may already be using to help in reducing the dependency on those pain medications. 

Alexandra "Lexi" Stults

Lexi Stults is studying nutrition and is currently the nutrition intern at Sacred Vessel. She has loved studying science since grade school and fell in love with nutrition after taking it as a filler credit. She gears her research towards finding ways to help people and to give her the most information to help her on her journey to helping people live their healthiest happiest life through the tools of nutrition. ​
]]><![CDATA[HDL and YOur Health]]>Tue, 22 Mar 2022 20:17:49 GMThttps://www.sacredvesselacupuncture.com/educatethrive/hdl-and-your-healthHDL has been used when assessing our cholesterol for many years. HDL doesn’t refer to a kind of cholesterol, but rather, they are high density lipoproteins that remove cholesterol from our cells and artery walls and transport it through the blood stream to the liver so it can be excreted. This process has commonly coined the term “good cholesterol” because it helps to reduce inflammatory diseases such as cardiovascular disease.
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HDL, Keeping you Healthy

Throughout evolution, HDLs and the most common apolipoprotein they carry called apolipoprotein A-1 (apoA-1) have been highly conserved in many species, even ones who are not likely to develop diseases such as cardiovascular disease. This fact helps us to understand that HDLs ability to influence how much cholesterol is available at the cellular level shows HDLs connection to immune response, and hematopoietic stem cell maturation. 

A healthy mature HDL not only has the ability to transport cholesterol for liver clearance, but also has antioxidant properties, and anti-inflammatory properties. During times of inflammation HDL levels can change drastically and undergo substantial changes in composition. This change in composition can lead to what is called acute phase-HDL which decreases cholesterol transport to the liver, antioxidant properties, and anti-inflammation properties. The change results in a reduced number of apoA-1 levels.

The decreased HDL levels leave the body more vulnerable to inflammatory stimuli. Uncontrolled inflammatory response can lead to intravascular coagulation, tissue damage and endotoxic shock. To help reduce such an extreme response, HDL changes the function of the different cells such as macrophages and lipid rafts. This gives us examples of how HDL may control the response time and inflammatory reactions to infection in the body, and how it protects the body from reacting too fast. 

Keeping HDL HEalthy

​To maintain healthy HDL levels and composition it starts with the diet. Eating whole foods and keeping a well-balanced diet is the key to maintaining healthy HDL composition and levels. When the choice is available choose movement. For example, take the stairs instead of the elevator. Since HDLs are made in the liver and return to the liver, keeping the liver healthy will be a huge benefactor in keeping HDL healthy.

ALEXANDRA "LEXI" STULTS

Lexi Stults is studying nutrition and is currently the nutrition intern at Sacred Vessel. She has loved studying science since grade school and fell in love with nutrition after taking it as a filler credit. She gears her research towards finding ways to help people and to give her the most information to help her on her journey to helping people live their healthiest happiest life through the tools of nutrition. ​
]]><![CDATA[The B6 Paradox]]>Thu, 20 May 2021 16:33:16 GMThttps://www.sacredvesselacupuncture.com/educatethrive/the-b6-paradoxVitamin B6 has been widely used in the treatment of morning sickness, and other types of nausea. B6 has been known to have antiemetic effects since the 1940s. There are multiple forms of B6 in blood circulation and knowing which form had the most significant effect on nausea and vomiting had been a bit of a mystery until newer research pointed to the pyridoxal-5-phosphate (P5P) form of B6 as being associated with the decrease in nausea and vomiting symptoms. But, it's not just this simple (of course)

​​B6 for Nausea Support

A study done in 2014 and published in the Journal of Clinical Pharmacology found a correlation between levels of P5P and a decrease in nausea and vomiting symptoms. The results came after an analysis of 283 pregnant women experiencing pregnancy nausea symptoms. The participants were randomized to receive a vitamin B6 medication in the form of pyridoxine hydrochloride or a placebo for 14 days. The effectiveness of the treatment was assessed by the Pregnancy-Unique Quantification of Emesis (PUQE) scoring system. Blood samples were taken on days 0, 4, 8, and 14 to measure the values of the different vitamin B6 forms; pyridoxal, pyridoxine, and P5P.

Among the women in the group receiving the supplemental pyridoxine hydrochloride, PUQE scores consistently improved over the 14 days. When they broke down the blood samples, the values of pyridoxal and pyridoxine remained constant and low, while the blood values of P5P increased in association with the antiemetic effects. 

How cool is that? 

From this study we can deduce that pyridoxine and pyridoxal were preforms of the P5P and that the P5P form was the form with the therapeutic effects. Based on these findings, treatment with the P5P form directly may be more beneficial in treatment than using the pyridoxine HCL form typically found in supplementation. Especially for those women who may have genetic conditions that limit their ability to convert pyridoxine to P5P, or who are insufficient in nutrients needed for conversion to happen. 

The B6 Paradox

There is a little something I want to touch on here, since we’re talking about B6 conversion, called the B6 paradox. We see this in supplements, typically high dose B complexes or isolated B6 supplements. One of the known side effects of B6 overdose is neurotoxicity with tingling in the extremities and neuropathy type presentations. Until 2017, the exact mechanism behind this was unknown. 

In this study they compared the neurological effects of different vitamin B6 forms, pyridoxine, pyridoxamine, pyridoxal, and P5P on several types of cells. What they found was that high doses of pyridoxine cause cell death, while none of the other vitamers affected the viability of the cells. Moreover, the P5P dependent enzymes were inhibited by the high dosed pyridoxine. This explains why symptoms of vitamin B6 toxicity mimic vitamin B6 deficiency since the supplemental pyridoxine causes a deficiency in P5P function. 

This is just one example of why vitamin form in supplementation is important. 

Author

Sarah Thompson CFMP, L.Ac., Doula is the owner and lead practitioner at Sacred Vessel Acupuncture & Functional Medicine. Sarah as over 20 years of experience in health & wellness, nutrition, private practice alternative medicine, education and speaking
]]><![CDATA[Optimizing Magnesium]]>Thu, 28 Jan 2021 17:58:18 GMThttps://www.sacredvesselacupuncture.com/educatethrive/optimizing-magnesiumMagnesium is an essential mineral for life. It is the catalyst of over 300 different enzymatic reactions. It is also tricky to absorb and requires the perfect environment.

Even if everything is perfect, dietary magnesium is, at best, 50% absorbed. 

When you are low in magnesium, it is important to make sure you are absorbing as much as you. Knowing what increases and decreases absorption is the first step.
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Factors the Decrease Magnesium Absorption

Gut Inflammation
When the gut is inflamed, digestion is impaired, and the absorption of dietary nutrients is affected. Gut inflammation and magnesium creates a vicious cycle, as the inflammation reduces magnesium absorption, magnesium deficiency is associated with more intestinal oxidative stress inflammation. Gut inflammation can be caused by conditions such as dysbiosis, Celiac Disease, Crohn's Disease, IBD, Short Bowel Syndrome, and many other digestive inflammatory diseases.
Single Dose Magnesium Intake
Your body is not designed to absorb all its nutritional needs at once. It is designed to take lesser amounts throughout the day, with meals spaced out. Taking one large dose of magnesium at one time means that overall, you will absorb less magnesium than if you took the same dose and spread it out throughout the day. 
Nonfermentable Fiber Intake
Partially fermentable and non-fermentable fibers, such as cellulose and wheat bran, decrease magnesium absorption. Studies show more magnesium excretion in the stools in diets that are higher in these fibers. This is important when looking at the capsule in which your magnesium supplement comes in. The absorption of magnesium supplementation in cellulose coated capsules was 67% less than the same magnesium supplement in a gelatin capsule. 
Long Chain Triglycerides (LCT)
LCT's are specific types of fatty acid found in oils like soybean and safflower oils, and other polyunsaturated oils. These fats create magnesium salts that are poorly absorbed. 
Phytates
Phytates are stored forms of phosphorus. This bounds phosphorus as an affinity for other minerals and will bind to them and push them through the gut, decreasing absorption. High dietary intake of phytates is associated with an increased risk of magnesium deficiency.  
Oxalates
​Oxalates are compounds found in plants, specifically plants with brilliant, large green leaves. (AKA our broad leaf veggies, like spinach, kale, chard, collard greens, beet greens, etc....) Studies show that diets high in these veggies decrease magnesium absorption. Oxalates are chelating agents, meaning they bind to minerals. So, like phytate they bind to minerals in the gut and push them through the stools reducing absorption. Cooking your greens is important. Anyone who knows me, knows I frown upon consuming raw broad leaf greens. Cook these greens and keep our smaller less oxalate rich greens for raw consumption. Boiling is the most effective method to remove oxalates.
Age
​Your ability to absorb magnesium decreases with age, and magnesium deficiency speeds up aging. 
Medications
Medications, such as asthma medications, antacids, diuretics, chemotherapy drugs, antibiotics, birth control, and others can cause medication induced magnesium deficiency. If you are taking these medications, your need for magnesium is higher. 

Factors that Increase Magnesium Absorption

Low Magnesium Status
If you are deficient your body will increase absorption. Magnesium levels are controlled by the kidney. 
Smaller, Frequent Dosing
Consuming magnesium foods and supplements throughout the day, vs in one big single dose is more effective at raising serum magnesium levels and increasing absorption. I like powdered Magnesium products for this...you can add the dose to a 32oz water bottle and drink small amounts throughout the day (with meals preferably)
Better Absorbed with a Meal
If you are taking a magnesium supplement, know that it absorbs better if you are taking with foods. In a cross-over study scientists investigated the difference in magnesium absorption with and without a corresponding meal. They found that magnesium consumed with a meal was better absorbed (59-72%)
Protein Intake
Twenty percent of magnesium is protein bound and amino acids found in foods, such as malic acid, aid in increasing absorption by binding to magnesium in the gut.
Medium Chain Triglycerides (MCT)
MCT fatty acids are found in foods like coconut. Studies show that replacing MCT oil with LCT oils in the diet increases magnesium absorption. It is possible that soapy mixture main when MCT and magnesium come together is more absorbable that the salts that LCT and magnesium form.
Sprouting and Fermenting Grains
​Phytates are found, primarily, in grains and legumes that have not sprouted. Sprouting these foods releases stored phosphorus (to allow for baby plant growth) and increases the absorption of all minerals. Souring grains is the most effective way to remove phytates. Magnesium absorption is high when sourdough bread is consumed, vs yeasted breads.
Resistant Starch
Resistant starch is fermentable fiber that helps fuel healthy gut bacteria growth. Studies show that diets higher in these fibers increase magnesium absorption. A cool little fact about potatoes. Cooked potatoes do not contain fermentable fibers and reduce the absorption of magnesium. BUT, if you cook and cool the potatoes and then reheat them again, you have just created resistant starch! Other ways to make resistance
  • ​Cook other starchy foods, like rice, and let them sit overnight in the fridge before eating - reheating does not change the newly formed resistant starch
  • Overnight oats have more resistant starch than freshly cooked oats
  • Cassava flour has resistant starch
  • Lentils are one of the richest sources of natural resistant starch
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​Sarah Thompson CFMP, L.Ac., Doula is the owner and lead practitioner at Sacred Vessel Acupuncture & Functional Medicine. Sarah as over 20 years of experience in health & wellness, nutrition, private practice alternative medicine, education and speaking.
]]><![CDATA[Anxiety as a sign of Toxicity]]>Tue, 03 Nov 2020 15:44:43 GMThttps://www.sacredvesselacupuncture.com/educatethrive/anxiety-as-a-sign-of-toxicityWhat if your anxiety symptoms are NOT a sign of emotional or mental stress? What if your anxiety is a sign of cellular toxicity and inflammation?
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Recently, here in my home state of Colorado, we were battling forest fires. During those months where we were struggling with poor air quality due to smoke and debris, I noticed something; an increase in the patients I saw with anxiety. 

Anxiety is the physical manifestation of stress, and this year (good 'ole 2020) has been the epitome of a stressful year. What I noticed, during this time of increased air pollution from wildfire smoke, was those patients I had seen for years who had a good grip on stress management and were coping well with the 2020 mental stress events were crumbling. They came in saying they were having weird moments of panic that they had never had before. Increases heart palpitations. Normal, everyday tasks felt overwhelming. 

The pollution in the air had lowered their threshold. 

Cortisol

Cortisol is the hormone of stress, but it does so much more. Every cell in your body has a receptor for cortisol and its related hormone cortisone, which means every cell is controlled by and affected by fluctuations in cortisol. 

In fact, cortisol is important for all these functions:
  • regulates lipid, carbohydrate, and protein metabolism
  • regulates white blood cell production and function⁠
  • reduces cellular inflammation
  • promotes gastric secretions⁠
  • enhances urinary secretion⁠
  • regulates tissue healing post-injury⁠
  • regulates bone formation⁠
  • maintains normal blood pressure⁠
  • maintains normal blood cholesterol
  • regulates catecholamine production⁠ - anxiety neurotransmitters
  • affects serotonin production
  • affects sleep patterns⁠ - effects melatonin production
  • regulates thyroid hormone production and function⁠
  • keeps you awake and alive!

What is Stress, Really?

When you hear the word "stress" you are probably thinking of the responsibilities and expectations of life and the effect they have on you mentally. But, "stress" can be anything that raises cortisol levels.

In fact, there are three categories of stress that we discuss in practice.
  • Perceived Stress - This is the mental side of stress that we are usually talking about. It is our perception of our world, how we view life, work, family, and our responsibilities.
  • Endogenous Stress - This is internal inflammation due to disease and injury that increases your body's need to heal.
  • Exogenous Stress - This is stress caused by foreign chemicals, parasites, and viruses that cause inflammation, often at a cellular level.  This can also be nutritional deficiencies that decrease your body's ability to heal.

Not all stress is negative. You NEED cortisol to keep you alive, it is a survival hormone. 

Acute, normal stress reactions have been shown to INCREASE immune health and overall body function. Anxiety is your beacon into the world. It helps you identify situations that could be life threatening, while depression and fatigue tells you when your body is sick and/or needs to rest and repair. 

​Long term, or unregulated stress, however, can have a significant negative impact on the body. Chronic stress has been discovered as an underlying cause of many common diseases and conditions.⁠

Oxidative STress & Threshold

Cellular stress, or oxidative stress, is a type of stress that is caused by an increase in pollution at a cellular level. This pollution can be an accumulation of exogenous factors, such as smoke from wildfires, pesticides in food, exhaust pollution from vehicles, or other environmental chemicals. It can also occur when the diet is poor, and there are deficiencies in the nutrients needed to clean up the natural buildup of pollution from everyday normal cellular metabolism. 

​Everyday our body burns fuel (carbohydrates and fats) into heat and energy (ATP). This cycle naturally produces pollution. Our cells are designed with antioxidants to remove and neutralize these natural pollutants. When the demand is higher than the antioxidants, or we are deficient in antioxidants, the cells pollution increases to toxic levels. When this happens, the body increases cortisol to reduce the inflammation associated with the increase in toxicity. 

When your body is already heightened in response and has increased cortisol to reduce the inflammation associated with environmental or cellular toxicity, your threshold for mental stress is lowered. 

Your Environment is Making you Anxious

This is exactly what I was seeing in the office. The increase in wildfire smoke had caused an increase in cortisol levels to help reduce cellular inflammation, and in turn had lowered their ability to handle everyday life events. 

​This isn't just anecdotal; we see it in research as well.

A 2015 study done by researchers from Harvard T.H. Chan School of Public Health and colleagues found that higher exposure to PM2.5 (particulate matter <2.5 μm in diameter), especially higher recent exposure, is associated with an increased risk of anxiety, including fearfulness, desire for avoidance, and tendency to worry.

Jackson Lu, from the Massachusetts Institute of Technology (MIT), published a review in the journal Current Opinion in Psychology in 2019 that explored the connections between air pollution and mental health. 

The studies he reviewed found a correlation with higher rates of pollution and increased rates of anxiety, depression, suicide, and a decreased happiness in one's life. 

Take the next step

Anxiety is the physical manifestation of stress. Stress hormones can be elevated due to more than just perception and the demands of daily life. Internal inflammation from environmental exposure can increase physiological stress and in turn decrease your threshold for normal life events. 

If you feel like your anxiety symptoms may be caused by something in your environment, take the first step in improving your body's ability to fight inflammation by making positive changes in your diet.

Sometimes removing triggers is not an option but giving your body the best defense with the nutrients you put in or don't put in could be the difference between how much your environment affects your mental health. 
Need Guidance Getting Started? Schedule a FREE phone Consultation.
​Sarah Thompson CFMP, L.Ac., Doula is the owner and lead practitioner at Sacred Vessel Acupuncture & Functional Medicine. Sarah as over 20 years of experience in health & wellness, nutrition, private practice alternative medicine, education and speaking.
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