Laura S. Conley

Health

Foods to Avoid if You Have Acid Reflux or GERD

Many people are struggling these days with Heart Burn, acid reflux or GERD. If this is you, here are some common foods that can cause or exacerbate symptoms.  Try removing these foods and see if you feel better!

Foods you may want to avoid:

  1. Fatty and fried foods: These can be difficult to digest and can cause acid reflux symptoms to flare up.
  2. Spicy foods: Spices can irritate the stomach and esophagus, making acid reflux symptoms worse.
  3. Citrus fruits and juices: These are acidic and can also trigger acid reflux symptoms.
  4. Tomato-based products: Tomatoes are acidic, and products like tomato sauce, ketchup, and salsa can trigger acid reflux symptoms.
  5. Carbonated beverages: Carbonation can increase the pressure in the stomach, leading to acid reflux symptoms.
  6. Alcohol: Alcohol can irritate the esophagus and stomach, making acid reflux symptoms worse.
  7. Chocolate: Chocolate contains caffeine and can relax the lower esophageal sphincter, leading to acid reflux symptoms.
  8. Peppermint and spearmint: These can relax the lower esophageal sphincter, leading to acid reflux symptoms.
  9. Dairy products: These can be difficult to digest and can cause acid reflux symptoms to flare up.

It’s worth noting that everyone is different and what triggers acid reflux symptoms in one person may not affect another. It’s best to keep a food diary and note any symptoms that occur after eating certain foods to help identify trigger foods. It’s also important to work with a healthcare professional to develop an individualized plan to manage acid reflux and make sure there are no other underlying causes.

Natural Remedies for Anxiety and Depression

Natural Remedies for Anxiety and Depression

 

It is Estimated that 40 million Americans have some form of anxiety disorder. However, just because you feel anxious or depressed does not necessarily mean you need medication to treat this. In fact, those who seek treatment are prescribed medication that causes worse side effects including sexual dysfunction, nausea, and weight gain.

 

Some stress and anxiety is ok and completely normal. It’s what keeps us motivated and even saves us from danger. 

 

But more true anxiety disorders are different than just occasional or necessary stress or anxiety.

 

A few common types of anxiety disorders:

  • Obsessive Compulsive Disorder (OCD)
  • Generalized Anxiety Disorder (GAD)
  • Social Anxiety Disorder
  • Post-Traumatic Stress Disorder (PTSD)
  • Major Depressive Disorder
  • Persistent Depressive Disorder

 

If your anxiety or depression is affecting your daily life on a regular basis and are unsure of the symptoms you’re experiencing, it may be necessary to seek medical help.

 

However, with proper lifestyle changes you will be surprised how much better you begin to feel! I recommend trying these natural remedies to help ease your symptoms for short term and long term improvements.

 

Exercise

This is SINGLE BEST habit to develop and maintain that aids in every aspect of your overall well being and health. Regular aerobic exercise can boost self-esteem, decrease tension, improve your mood and help you sleep better.

Even just 15-20 minutes of medium-intensity exercise just a few times a week can work wonders for your health and well being.

Get In or Near Nature

Being in nature is the best way to calm your nervous system and improve your mood.  Even better is to stand barefoot on the ground to do a practice called ‘earthing’ Start getting at least 20 minutes of fresh air, sunlight and nature every single day.  You were made to be outdoors so take a break from the artificial light, screens and stressful EMF’s inside.

 

Eat Less Sugar

You already know that sugar is “bad” for you, but eating even moderate amounts can aggravate many existing health problems, ESPECIALLY anxiety and depression.

It’s noted that there is a protein in our brain, BDNF, that’s produced to help cope with stressful situations. It’s thought that sugar suppresses the production of BDNF affecting the ability to cope with stress.

 

Reduce Caffeine and Alcohol

Having that cup of coffee to start your day is like a little slice of heaven for most of us. Or that glass of your preferred alcoholic beverage in the evening to help you relax. But too much of either can seriously affect our bodies’ ability to manage anxiety.

Caffeine can trigger production of the hormone cortisol, our fight or flight stress response.

And as for alcohol, a known depressant, will change your brain chemistry over time, lowering its ability to cope with stress.

 

Eat More Whole Foods  

We all know that a balanced diet helps us feel better. Feeling the need to diet can cause anxiety and may actually the opposite effect of dieting. Focus on eating nutrient dense foods you enjoy and enjoy those as often as possible.

Lean proteins such as fish, organic chicken, beans, and eggs provide fuel for your body and brain to keep your energy levels constant.

Asparagus, leafy greens, meat, and avocado contain nutrients that can reduce the symptoms of anxiety, as can omega-3-rich foods like fish, green leafy vegetables, nuts, and seeds.

Meditation

Meditation has been scientifically proven to help lower blood pressure, improve mental clarity and help you feel more positive.  

Even doing a few minutes of meditation each day can change our brain circuitry in such a way that makes us more able to cope with stress. Go and find a nice quiet space to simply just be for at least 5 minutes a day

Some helpful supplements to check out:

GABA (Gamma aminobutyric acid)

GABA is an amino acid that decreases anxiety in the nervous system and promotes relaxation. Anti-anxiety meds such as Valium work by boosting GABA levels in your brain.

GABA is also an effective sedative which can help you get a good night’s sleep.

Magnesium

Maybe you’re deficient in magnesium. A magnesium deficiency can cause severe anxiety as this mineral plays a crucial role in chemical reactions that are vital for good mental health.  

Magnesium has a relaxing effect on the nervous system and is often taken to promote a more regular sleep cycle.

Vitamin B Complex

Vitamin B6 and B12 have many benefits, including balancing blood sugar levels, supporting the nervous system, and promoting mental clarity.

Many studies suggest that a deficiency in vitamin B6 and B12 can cause or exacerbate anxiety and depression.

Ashwagandha

Ashwagandha, a powerful herb, has been used for centuries to treat a range of conditions. It has the ability to lower cortisol levels and generally has a calming effect.

Research has shown that it can also be an extremely useful antidote to anxiety and depression.

Kava Root

Kava root has been shown to ease the symptoms of anxiety by stimulating dopamine receptors.  

A recent study showed that taking an extract of Kava decreased the symptoms of some general anxiety disorders.

Chamomile

You’ve heard of chamomile tea. There’s a reason for this. It’s one of many natural herbs for anxiety that has been proven completely effective and safe.

Chamomile essentially works by binding to your brain receptors in the same way as valium.

 

It’s important to find a natural balance of what works for you. Always adjust the amount of supplements, diet, exercise and meditation to find what works for you. Before attempting any of these suggestions, if you’re already taking medications and being treated, talk to your doctor to ensure safety and avoid potential interactions with any prescriptions.

What is the Lymphatic System and Tips to Improve It

What is the Lymphatic System and Why You Should Care

Do you ever feel “puffy” or bloated? Struggle with chronic headaches, congestion or allergies?  Do you constantly feel fatigued or like you’re always fighting off a cold? These are all signs your lymphatic system may be struggling. So what exactly is your lymphatic system and what can you do to keep it healthy?

In a nutshell, the lymphatic system is your waste removal system + immune system architecture. It includes a network of 500-600 tiny lymph nodes, as well as tissues, organs and glands including your spleen, thymus, tonsils.

It’s deeply interconnected with your circulatory and digestive systems as well as muscles and fascia. Your blood and lymph complement each other – think about your circulatory system like the faucets in the house, and your lymphatic system like the drains. You can’t have one without the other, and both need to function well to avoid big messy problems.

Dysfunction or stagnation can lead to poor immunity, autoimmune disease, cancer, migraines and much more. 

Here are the top tips to keep your lymph flowing for optimal health and drainage.

  1. Drink water!  Keep things flowing by staying hydrated with clean pure water.
  2. Move your body.  Movement is the best way to keep things flowing through the tiny vessels which don’t have a pump to circulate fluid. Try to move as much as possible in all different ways, and yes; stretching count too.
  3. Avoid dairy. Dairy from cows milk causes the lymph to thicken and creates mucus like sludge which clogs up the system.  
  4. Reduce the chemical load on your body. By reducing the amount of chemicals and toxins in your body, you reduce the load on your lymphatic system to drain it all.  Think the less you put into and around your body (ie deodorant, cleaning products, fragrances, lotion, soaps, makeup etc.) the better.
  5. Make sure you’re going to the bathroom regularly.  The last part of lymph drainage is the elimination to finally get all these waste products out of your body.  Eating plenty of fresh vegetables and fiber can help ensure you are moving things through your digestive tract and eliminating lymph waste on time.

By taking care of your lymphatic system, you will notice more energy, and feel more vibrant everyday.  It also goes a long way in terms of disease prevention, so keep that lymph flowing!

 

Six Simple Summer Swaps for Healthier Eating

As the long hot days of summer can sometimes lead to backyard BBQ’s with undesirable food choices, it’s important to remember we have options. Here are my favorite 6 healthy swaps to keep you lean and mean this summer!

1) Coleslaw with vinegar instead of mayonnaise.

Simply switching up the creamy mayo-based dressing in coleslaw can turn an artery clogging dish into an artery cleaning salad. Cabbage, a cruciferous vegetable, helps protect against heart disease and certain types of cancer. Plus, vinegar helps boost satiety (a feeling of fullness) and clear out cholesterol.

Try it: Make an Asian inspired slaw with tai-colored cabbage and asian vinaigrette with ginger, rice vinegar a splash of orange juice.

2) Replace soda with sparkling water.

An ice-cold soda sounds nice on a hot summer day, but both regular and diet colas are linked to diabetes, heart disease and obesity. If it’s the carbonation you crave, we suggest you get your bubbles by sipping naturally flavored sparkling water or even a kombucha.

Try it: Mix plain sparkling water with a squirt of lemon or lime juice. You could also try a detoxifying water with cucumber, mint and citrus for an extra boost of energizing vitamins.

3) Grilled vegetables instead of hot dogs.

Hot dogs are one of the WORST foods for anyone trying to eat healthy. There is no way of knowing what kind of processed meat and chemicals are inside that casing. On the other hand vegetables are full of different vitamins and minerals like A, C, magnesium, potassium, etc. Plus they can be bursting with flavor!

Try slicing up some zucchini, eggplant, bell peppers, asparagus (or experiment with any vegetable). Marinate sliced veggies with a bit of olive oil, lemon juice, salt & pepper or fresh garlic and herbs then grill them until they are golden soft. Delish!

4) BUN-LESS BURGER!

To stay lean at BBQ’s you have to think outside the bun! There is nothing wrong with enjoying a medium rare, iron-rich burger—just wrap it with lettuce instead of bun. Enjoying a protein-packed patty without the refined, white-carbohydrate bun is also a smart strategy for blood sugar control. With 33 grams of protein and less than 4 grams of fat in a grilled chicken breast patty, it is a great source of lean protein to help you feel full for hours.

Try it: Just make your favorite burger with a lettuce bun instead of bread! You can enjoy all the same tomato slice, pickles and mustard on it too!

5) Quinoa salad instead of traditional pasta salad.

We all remember carbo-loading with good ol’ pasta salad from the deli, but unless you’re running a marathon tomorrow best to skip all those carbs! On the other hand, quinoa is a seed that boosts 8g of protein and fiber which is a lot more than a box of white bow-tie pasta can say!

Try making a healthy quinoa salad with roasted veggies instead of the traditional deli style bow-tie pasta salad.

6) Swap ice cream for frozen fruit or shave ice.

Summer days and ice cream go together like chocolate and peanut butter! But while that cold ice cream does taste delicious, it’s sure to leave you feeling sluggish and bloated. Instead of ordering a double scoop, throw some fresh fruit like strawberries, mangos and pineapple into the freezer for a sweet treat. Or, make your own fruity popsicles. My new favorite tradition is going the shave ice store and bringing my own vitamin stick pack. Instead of getting sugary syrup poured on, I just sprinkle my own vitamin powder on top for a healthy dose of electrolytes and flavor!

Try it: Freeze watermelon, blueberries, and cherries as a refreshing treat that’s both convenient and nutritious.