All very good questions that most people cannot answer. I’m going to answer all these questions in today’s article, because this nutrient is essential to optimum health. Omega 3s are essential fatty acids, meaning the body doesn’t make them on its own, we need to consume them. Omega 3s benefit us even prior to being born with respect to fetal development especially the brain, eyes and heart.

They have been shown to reduce:

• Triglycerides
• Cholesterol
• Blood pressure
• Inflammation
• Risk of heart disease
• Risk of complications of metabolic syndrome
• Risk of blood clots
• Risk of dementia

Since 1⁄3 of the American population suffers from one or more of the above conditions, Omega 3s are an easy way to support our overall health. However, we do need to be careful with the type of Omegas we consume. There are three types of omegas; 3s, 6s, and 9s. There is a big difference between the 6s, which are in abundance in our diet, and the 3s which are less so, but provide the most help.

The body craves a ratio of 1:1 to 1:2 for Omega 3:Omega 6. The Standard
American Diet (SAD) provides a ratio closer to 1:20 to 1:30…

…the problem with this ratio is that it is pro-inflammatory. Inflammation leads to pain and the breakdown of healthy tissues, such as the linings of our blood vessels (measured by C reactive protein on your blood labs). Omega 6 sources are vegetable oils, canola, corn, safflower, meat, poultry and eggs. So you can see these are not all bad foods, some are essential to our healthy diet, however, I do try to avoid the vegetable oils mentioned above. Look at things like your salad dressing and over-the counter vitamins; your big box store omega 3 supplments will even have safflower oil and corn oil in them! Bad, Bad! In addition to avoiding the non-essential bad fats (especially if they are heated up as in fried foods), I will add good fats like avocado and coconut oils.

Omega 3 sources are salmon (wild caught, not farmed), tuna in water, sardines, herring, and quality Omega 3 supplements that have not been heated up. There are also vegetarian sources of Omega 3s such as flax, chia and leafy greens, and although they are good fats they are not as strongly recommended as sources of EPA and DHA, because they are short chain Omega 3s and the body has to convert them to longer chain EPA and DHA in order to use it. It is a very inefficient process and only 1% of the ALA (alpha linolenic acid) found in vegetarian sources is converted into the long chain version the body needs.

Recommendations for daily intake of EPA and DHA is around 250-500 mg/day, however those with heart problems, depression, anxiety, cognitive decline, allergies, and arthritis may benefit from up to 4,000 mg or 4 grams per day. You can also get some of that from your dietary intake of fatty fish. I recommend 2-3 servings per week.

You may be wondering how do you know if you’re getting enough?

It just so happens that we have access to a new at home test to measure Omega 3s, the Omega-3 Index Test from OmegaQuant! There are 64 fatty acids on a red blood cell and an ideal range is 8-12% of those fatty acids being Omega 3s. The average American is at or below 4%. Research shows that those with 8-12% have the lowest risk factors and the best overall heart health, brain health, and eye health. Knowing your score gives you peace of mind, especially if you have a family history or currently are dealing with any of the risk factors listed above.

For the months of May and June (2021) we will be having a special rate of $60 for a test kit. We will register it for you and you can pick it up or we can send it to you. Follow the easy instructions, send it in, and I will review it with you when we get the results.

Have more questions? Here are some useful links for the Omega-3 Index Test!

Research Video: https://www.youtube.com/watch?v=JiYf8Cu92cY
How to do the Test: thttps://www.youtube.com/watch?v=JEOLfDRCNJc

Contact Me Today

2371 Iron Point Rd, Suite 130

Folsom, CA 95630

916-844-2800

virbydc@gmail.com

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On occasion, I get the patient who has allergy symptoms year round. Sounds crazy right? Because what’s blooming in December? Those people may not have allergies at all, but instead they may have a hypersensitivity to too much stuff, chemicals, foods, etc. due to an inability to clear histamine. A dirty filter, also known as the liver, causing the body to create histamine to nearly everything. Today we are talking about the garden variety seasonal allergies (but if you have allergies all year round this applies to you too!).

The basic concept of allergies is that your body has an abnormally high sensitivity to certain substances, such as pollen, foods, or microorganisms. Common symptoms may include sneezing, itching, skin rashes, eye redness or itching, runny nose, post nasal drip, scratchy throat, fatigue and sinus congestion.

If you suffer from allergies, when you breathe in, eat or come in contact with an allergen, (that’s the thing your body is reacting to) your immune system perceives this usually harmless thing as a foreign invader and creates an immune response. This causes antibodies that form, I think of them as the first line of defense. If we get exposed again, the body thinks it’s doing a great job by creating this immune response, but if it’s creating a defense to grass or your pet that can be a problem. In response to the allergen the body makes histamine, a chemical that causes most of the common allergy symptoms.

Rarely, complications of allergies or more severe symptoms can develop from simple allergies and may require medical treatment such as:

• Anaphylaxis– a life threatening response to an allergen, most commonly bees and peanuts. An epi-pen is generally carried by these individuals.
• Asthma– an immune system reaction that affects the airways and breathing.

Most recommendations include avoidance of the allergen, which is easier if it’s peanuts or a cat, but a little more challenging if it’s all the outdoors! So what can we do about it if we don’t really want to avoid the thing that makes us miserable?

The liver, one of my favorite detox organs in the body, is responsible for breaking down and clearing histamine. Anti-histamine drugs for the most part do not stop the body from making histamine, instead they block the histamine from making it to the receptor and thereby reducing the symptoms. Oftentimes there are side effects to anti-histamine drugs and over the counter medications.

There may be other ways to reduce symptoms of allergies without the use of OTC and prescription medications. The liver being responsible for the removal of excess chemicals in the body, must be cared for and cleaned from time to time in order for it to be efficient. Since the liver filters the blood, and histamine is in the blood, foods and herbs that clean the filter can improve its detox capacity. Less histamine means fewer symptoms!

Keys to a happy liver include:

• Not over indulging in alcohol
• Keeping a chemical free home environment
• No plug in air fresheners
• No scented laundry detergent or dryer sheets
• No spray air fresheners
• Only essential oil fragrances
• Green cleaning supplies when possible
• Drink lemon water first thing in the morning, before coffee
• Eat beets and beet greens
• Eat plenty of protein and make sure you are digesting it, it is needed for detox

Remember when it comes to supplements for allergies, Standard Process and Medi-Herb have research supporting their ingredients and effectiveness.

Products such as:

These supplements can provide detox and symptom support for allergies.

Another way to reduce your body’s response to allergens is to use an oral antigen. Some of you may be old enough to remember getting allergy shots from the allergist when you were younger. The purpose was to expose the patient to small amounts of the allergen and create a reduced reaction by the immune system. In many cases it worked, but going to the doctor week after week for years is a tough routine to follow, and many claim they really didn’t keep it up. Luckily, we have a homeopathic method of doing just that, reducing the body’s response to an allergen! We can muscle test to determine the allergen, or we can use conventional allergy testing from your MD to identify the worst allergens and use homeopathic remedies to gently and affordably reduce the reaction the body is having.

You see the pollen is not the bad guy here, if it were everyone would have allergies, and that is just not the case. The problem is how the body responds to it. If we can change the response and help clear the histamine, we feel better and our immune system is not overworking on a harmless antigen. It becomes free to do more important work like protect us from viruses, bacteria, etc.

We have homeopathic antigens available for:

• Pollen
• Evergreen Trees
• Oak Trees
• Mold
• Pet Dander
• Grasses
• Eggs
• Dairy
• Nuts
• And more!

Homeopathics are also great for allergies especially for children. Getting to the underlying cause of the allergies is our goal, so these issues are not lifelong. If you suffer from allergies, give us a call to see if we can help.

Contact Me Today

2371 Iron Point Rd, Suite 130

Folsom, CA 95630

916-844-2800

virbydc@gmail.com

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I have infant patients who have been prescribed antacids for reflux, grade school children on medication for focus issues and anxiety, and high school kids on some serious acne meds and anti-anxiety prescriptions.  As these prescriptions become more common, we might want to ask the bigger question, WHY?

Parents are afraid to give their precious kids Rxs, but don’t know what else to do.  Many new patients to me are amazed that there is a conservative approach to these health challenges.  I take it for granted that the general public knows that practitioners like me exist, but perhaps that is not true.  We continue to spread the word!

Back to the underlying cause then…

1.  In the past 20 years obesity rates in children have more than doubled.
2. Psychotropic drugs, anti-depressants and anti-psychotic drug sales  for children have increased more than 50%.
3. Children need their parents help and many are not getting it, either because they are working or are struggling themselves.
4. Pre-covid, 40% of school districts had either eliminated physical education and/or recess.  Since covid many more children rarely spend any time outdoors, reducing their activity level even further.

There are 3 basics every child needs:

1.  Clean water:  ½ ounce per pound of body weight
2. A good diet filled with veggies, fruit, protein and food fats
3. Proper digestion

There are 3 habits of a healthy child:

1.  Exercise:  30-60 minutes of active exercise per day
2. Sleep: where rest and repair happens.  Consistent sleep reduces the likelihood of depression
3. Play:  2-3 hours of play time per day.  Relieves stress and creates joy

Studies have shown the following guidelines to be helpful.

Under Age 2

• 40% complex carbs
• 20% protein
• 30% fat

Pre-School

• 45% complex carbs
• 25% protein
• 30% fat

School age

• 40% carbs
• 30% protein
• 30% fat

Complex carbs include fruits and veggies at a ratio of 1:2   Whole grains are to be used no more than 2 servings per day.  With a definite preference to unrefined grains like oatmeal instead of Cheerios.

Protein provides nutrients for growth and repair.  Eggs, yogurt, beans, quinoa, chicken, fish, meat, nuts and seeds.  (if there is an aversion to protein, digestion should be checked.)

Fats are a source of energy for infants, necessary for brain development and central nervous system growth.  Examples are avocado, coconut milk and oil, flax oil, extra virgin olive oil, eggs, butter, nuts and nut butter, salmon, and DHA omega 3s for infant brain development. 

Dietary challenges to avoid

1. Pasteurized milk kills all beneficial bacteria and enzymes needed for digestion.  Vit C, B12, and B6 are destroyed in this process as well.
2. Soy milk, as little as 1 cup results in hypothyroidism with symptoms of fatigue and weight gain.  Isoflavones are the plants natural pesticide and renders insects sterile and have been shown to have the same effect on humans.  A swiss study demonstrated that adult women consuming 2C of soy milk per day received the estrogenic effect of a birth control pill. 
3. High fructose corn syrup requires the body to use ATP (energy) to convert it to glucose.  HFCS is quickly turned into fat thus increasing the child’s risk of obesity.  Fructose does not trigger the “I’m full” signal so you keep eating!
4. Refined carbs have fiber, bran, wheat germ, enzymes and minerals removed.  They often contain aluminum (bad for the brain) and bromine (bad for the thyroid as it replaces iodine).

What can you do: 

There are some foundational supplements that I feel most infants to children can benefit from if their diet is less than amazing.

1.  Tuna oil: a clean source like Standard Process Chewable Tuna oil for children
2. A probiotic or enzyme with probiotic combo, depending on the digestive needs of the child. Lact-Enz or Prosynbiotic are great choices.
3. A multi-vitamin with bone support for skeletal growth and teeth like Cyrofood powder or tablets.
4. Calcium Lactate during growth periods.
5. Congaplex for immune support and colds, it comes in both chewable and swallowable.
6. Minerals in the form of Min-Tran for focus, hyperactivity and some sleep issues.

If your child is experiencing difficulty with digestion, focus, immune system, sleep quality or mood disturbances please seek conservative help prior to going the prescription route.  Its very often a nutritional imbalance not a drug deficiency. 

Many parents and grandparents want to help, they just don’t have the resources.  One of my favorites is the Weston A. Price Foundation, you can join for free and they have a Facebook and Instagram presence as well.

A great book is Nourishing Traditions for infants and toddlers and they have a grown-up version as well.  I am available to answer your questions also, feel free to call the office, send an email, follow us on Facebook/Instagram and sign up for our newsletter if you haven’t already!

Contact Me Today

2371 Iron Point Rd, Suite 130

Folsom, CA 95630

916-844-2800

virbydc@gmail.com

https://www.facebook.com/dr.virginiairby

https://www.instagram.com/dr.virginiairby/

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Data collected on Fitbits and Smartphones worn by 1^st year medical interns has shown that an irregular sleep/wake schedule could have an increased risk of altered mood and depression if the behavior is persistent. 

Staying up late and getting fewer hours of sleep overall are contributing factors to this new study.  I think we have all had the experience of losing sleep for one reason or another, and I can tell you from my experience you can’t make it up.  Several days of late-night studies, or a couple double shifts a few times a month and you’re on your way to sleep patterns that could adversely affect your health.  Families with young children are well aware of the effects of sleep deprivation as are night shift workers.   I know I am talking to some of you seniors also, who think you can stay up till 1am several nights a week and sleep until 9 or 10am, just because you’re retired doesn’t mean that sleep isn’t important. 

Did you know that during the night your brain actually shrinks so that a fluid known as glymph can come in and clean all the trash and cellular waste out of the brain?  When that sleep is disrupted or shortened the cleaning process is less than complete and that can result in brain fog, neuroinflammation, and diminished cognition or ability to think clearly.  The recommended amount of sleep is between 7 and 8 hours for adults and for younger children between 8-10 hours. This study from the University of Missouri Medical School found that those interns with consistent schedules and adequate rest scored better on mood scales and had a decreased risk of depression.

 This past year has been difficult with respect to keeping to a schedule when there is no schedule.  School has been from home, work has been from home, and social activities have been canceled, leaving us to binge watch TV and endless hours of gaming,  and all in our pajamas!  There has been an incredible increase in depression and anxiety among our young people this past year, and perhaps there is something we can do about it without prescription drugs and psychotherapy.  We can start by creating an age-appropriate established sleep/wake pattern, at least 5 days a week.

Tips for a healthy sleep:

1. Eat dinner at least 2-3 hours prior to bedtime
2. Turn off your cell phones and pads at least an hour before bed
3. Take a warm shower if you have a difficult time with sleep onset
4. Drink a cup of chamomile, lemon grass, or lemon balm tea an hour before bed to help with calming
5. Listen to a relaxing podcast or music before bedtime
6. Turn off wifi if you have EMF sensitivity, or at least place your phone 6ft from your bed.

Sleep is sacred as it holds the potential of dreams and allows for the restoration of our most cherished possession, our health.  If you are having difficulties with sleep onset or maintenance give us a call and let’s discuss what can be done to help. 

Contact me today!

916-844-2800

virbydc@gmail.com

Cascade Chiropractic & Nutrition

2371 Iron Point Rd #130

Folsom, CA 95682

• to remain active
• to eat well (for the most part)
• to have a positive outlook

I feel so grateful that we have met this challenge head on! The body, as we know, is amazing and you are all proof of that. As we come into the new year there is yet more work to be done with respect to our self care. This virus isn’t going anywhere anytime soon, so we must remain diligent in our self-care and the care of our family members. Being an example to our friends and co-workers is also a way for us to contribute in a positive way to the health of our community. So as your health care facilitator I want to give you some benchmarks to strive for this year.

1. Move, exercise, breathe, walk, cycle, yoga, swim, it doesn’t matter what it looks like honestly just improve on last year. It helps your heart, brain, core muscles, strength, bones and most of all it helps you!
2. Eat less sugar. Do a one week food log just like we did when you first started with me years ago. Then highlight all the items with refined sugar, or that turn into sugar. Think of coffee, bread, candy, potatoes corn, soda, tortillas, pastries, juice for a start. See what can be eliminated or reduced. You will have less inflammation and pain, and if needed you may lose some weight.
3. Drink enough water. The general rule is to drink 1⁄2 your body weight in ounces of water or herbal tea. Water plays a vital role in your body’s ability to remove cellular trash, helps to keep your blood thinner reducing the stress on your heart, and keeps your skin hydrated, skin is our primary defense against the environment.
4. Eat more veggies. Strive for 3 cups a day and lettuce only counts as 1 cup even if it is a large salad. Try new veggies this year as snacks and stir fries: snap peas, jicama, kale chips, bok choy, chard, you’ll be so glad you did! Minerals support the glands that make hormones, and hormones make your world better.
5. Remember to be mindful. Be thankful, present and aware of your life. Wake up each day grateful, eager for what the day may bring, and striving to be of service to self, family and/or community depending on your capacity. Mindfulness helps us resonate with the energy that made the body, our innate intelligence.

By putting these lifestyle tips into practice I think you will find you have better health than you currently do, finishing the year even better than it began! The challenge is in some way to make each day better than the one before. How will you do it?

Contact Me Today

2371 Iron Point Rd, Suite 130

Folsom, CA 95630

916-844-2800

virbydc@gmail.com

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https://www.instagram.com/dr.virginiairby/

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Sources of these two (non-foods) can be sodas, fruit drinks, sweet tea, juice, extra fruit, energy drinks, candy, cakes and cookies, and alcohol. While a little each day doesn’t seem like much, it can and does add up. Let’s look at some statistics that just keep going up each year!

1. The US consumes about 25 tsp. of sugar per person per day. This is about 150 lbs per person annually. We are #1 in the world. (Washington Post)
2. Approximately $190.2 billion annual healthcare dollars are spent on obesity related illnesses. Sugar consumption is related to obesity. (Institute of Medicine National Academics)
3. 91% of American children were consuming as much as 60% of their calories from sugar sweetened beverages. (Harvard Medical School)
4. A 20 oz coke contains 16 tsp of high fructose corn syrup.

There are many reasons to minimize sugar intake, among the most important is the progression of insulin resistance to Type 2 Diabetes (T2D). We have discussed this in other blogs, but as a recap here is what happens.

First: Sugar intake is excessive or repeated.

Second: Insulin output by the pancreas gets reduced at times and continues with a consequence.

Third: The consequence of continued insulin output is that the receptors get desensitized and they stop recognizing sugar in the bloodstream leaving you with elevated blood sugar.

Fourth: You get prediabetes, a Hemoglobin A1C of 5.7 to 6.1 (functional ranges) and this can progress to full blown T2D with a HgA1C of greater than 6.4.

Other physical issues you can acquire with blood sugar issues are non-alcoholic fatty liver disease, elevated triglycerides, obesity, insulin resistance, high blood pressure, cardiovascular disease, inflammation, pain, gout, etc.

So, I don’t want you to get the idea that only refined sugar is to blame here. Because it is not! Fructose, or fruit sugar is equally as damaging to the body in excess.

Did you know?

1. Fructose or fruit sugar causes increases in uric acid levels which can lead to gout
2. Fructose can lead to non-alcoholic fatty liver disease
3. Fructose induces leptin resistance and increases the risk of obesity. Leptin lets you know you are full. Artificial sweeteners are also a factor in leptin resistance.
4. Consuming 2 or more sodas per day, you are 69% more likely to develop gout. It is hard on the kidneys. (British Medical Journal)
5. High fructose corn syrup is very damaging to the body and should be avoided always.
6. 100 grams of sugar, which is about ½ cup, can suppress white blood cell function by 40% for more than 5 hours. In other words, it can affect your ability to fight infections.

A new study has also shown that consuming sucralose or Splenda, the calorie free sugar substitute, in conjunction with carbohydrates (fries, bread, pasta, flour) blunts the body’s ability to metabolize or break down sugar, thus leading to T2D. So even if you are eating the “diet” sugar you are not safe!

What is a sugar craving person to do? There are options.

• Eat dark chocolate of 82% or darker. The darker the chocolate the less sugar and the higher the percentage of cacao.
• Choose low sugar fruits such as berries instead of higher sugar fruits such as bananas, mangoes and pineapple.
• Bake your goods with monk fruit, which does not increase your insulin output, or as paleo goods without grain flours, using instead, coconut and almond flours.
• Consider reducing your alcohol consumption to the weekends only
• If you already have a fatty liver ask me how to defat it, (you may know by some lab values on your comprehensive metabolic panel, AST and ALT or an ultrasound) there are supplements to help with the metabolism of fats in the liver.
• If you are pre-diabetic with a HgA1C of 5.7 to 6.4 let’s talk about your nutrition and insulin resistance, you may need Cataplex GTF (glucose tolerance factor) or GlucoSugar Balance to reset your insulin receptors.
• If you are a Type 2 Diabetic, we definitely need to talk about your nutrition, call to set up an appointment and implement the above steps as well.

Sugar doesn’t have a season, but if it did it would be the end of the year. Let’s be proactive and find recipes and options that are less taxing on our poor pancreas. It deserves a vacation and the way it gets that is to eat protein, good fats, veggies and low sugar fruits in moderation. Try keeping a food log if you struggle with this idea, it can really help. I use the app CarbManager, but there are many others out there as well.

Check out my Facebook or Instagram for more healthy living content!

Dr. Virginia Irby D.C. ACN

916-844-2800

virbydc@gmail.com

2371 Iron Point Rd. Suite 130

Folsom, CA 95630

Have Questions? Contact Us!

In the US more than 20% of teenagers wear glasses. 53% of adults between the ages of 18 and 34 wear glasses and 77% of adults over 55 wear corrective lenses!

A study done by Rose et al (2008) Archives of Opthalmology compared the sight of children in Singapore vs Sydney. In Singapore a child spends an average of 3 hours per week outside compared to a child in Sydney who spends an average of 14 hours per week outside. The shocking facts are that 29% of children in Singapore required glasses while only 3% of those in Sydney did. The hypothesis was that there are perspectives that the brain and eyes acquire when you’re outside that you simply don’t get reading, working on a computer and looking at a screen! Very interesting, don’t you think?

Let’s look next at the most common issues of the aging eye. They include macular degeneration, glaucoma and cataracts.

• Macular Degeneration: Macular degeneration is common over the age of 60. Smoking is often a factor. Central vision loss is a symptom. Cholesterol deposits are thought to play a role, while some studies are implying mitochondrial dysfunction may be involved. (Energy conversion in the cells)
• Glaucoma: Glaucoma can cause damage to the optic nerve as a result of abnormally high pressure inside the eye. Causes can be high blood pressure, diabetes, trauma to the eye and long term corticosteroid use.
• Cataracts: By 80 years old more than 50% of American adults have cataracts or have had surgery for cataracts. Cataracts are an opacity of the lens or capsule of the eye, causing impairment of vision or blindness. Causes can be trauma, high heat or radiation exposure, corticosteroid prescriptions, smoking and are most commonly associated with age. There are more than 1 million surgeries for cataracts per year performed in the US. On the positive side, there have been some conservative treatments showing promise recently. One such study involves the use of eye drops that break down the protein buildup that causes the opacity.

So what can you do? Here are some preventative steps we can all benefit from to support healthy eyes and vision. It’s never too late to start! Diet is a large contributor to eye health as there are many vitamins, minerals and nutrients needed.

• Eggs contain lutein and zeaxanthin, vitamins C, E, and zinc
• Leafy greens, carrots, nuts and seeds contain important nutrients for the eyes
• Fish contain Omega 3 fats , remember to avoid farmed fish
• Get plenty of exercise, walk and play outside
• Limit your screen time, if your job requires long periods of sitting in front of a screen or computer, purchase blue blocker lenses to aid in the reduction of blue light damage on the eyes. It is very harmful and can damage your vision.
• Do near-far exercises when using a computer for more than 1 hour. That means look up and away from the screen, out the window, down the hall; focusing on something farther away exercises different eye muscles.
• Maintain healthy blood sugar levels with a fasting blood sugar of less than 100 and a hemoglobin A1C of 5.6 or less. A primary cause of vision loss is Type 2 diabetes as the tiny capillaries are damaged by high blood sugar.

Taking whole food vitamins, minerals and herbs can help support healthy capillaries, especially if you already have any of the risk factors for vision loss such as Type 2 Diabetes, high blood pressure, family history of eye disease, smoking, chronic corticosteroid use or elevated cholesterol.

Incorporate as many preventative steps above as you can and don’t hesitate to reach out to me for a consultation or office visit if you or someone you know needs help. Our eyes are an important part of an independent lifestyle, we need to protect and nourish them!

I say “stressors,” but in reality it’s the perception of those stressors that creates a stress response in the body. There are three basic categories of stress (Good, Tolerable, and Toxic) and how long you have been perceiving life events as stressful can determine whether or not it is toxic. Let me give you an example of each.

• Good: Preparing for a vacation or birthday party. This could be a good stressor, short term, no need to go into fight or flight.
• Tolerable: Driving to work. Your perception of this stressor determines if you choose to use the time wisely and listen to an audio book or you devolve into a road rage machine!
• Toxic: This stressor could be acute or chronic. It could be moving, losing a loved one, a break-up, or even a tolerable stressor that continues for a long period of time. Toxic stressors create a physiological change in the body; specifically your brain and your hormones.

Some signs of chronic stress that are noticeable are; fatigue, exhaustion, circles under the eyes, swelling ankles, dizziness, and insomnia to name a few. But there are also other effects on the inside that can’t always be seen such as our brain, gut, hormones and heart. Recent research has shown that for women in particular, stress can increase our risk for heart attack.

How Stress Negatively Affects the Brain

So let’s talk more about the effects of stress going on below the surface, and how that manifest into symptoms we see and experience.

When we are experiencing chronic, toxic stress, one of the most important parts of our body that is affected is our brain; specifically the hippocampus and the pre-frontal cortex shrink. That’s right, stress SHRINKS your brain!

The hippocampus is an area of the brain where we store memories and the pre-frontal cortex is where we rationalize data, assess our environment and make decisions. This shrinking of essential parts of the brain can be the reason why we can be really irrational and forgetful when we are stressed. Those we know with anxiety may have difficulty in school or in their jobs, and this is why! Remember, poor focus is a result of anxiety or stress so we must address the cause, the earlier the better. It’s not just adults that can be affected by stress, but teens and children as well. Many times adults dismiss the idea that children can have stress, but by definition, your stress is their stress. Stress hormones are passed on in mother’s milk and family stress is felt by everyone. 

One more thing that chronic stress contributes to is hyperpermeability (another word for leaky) of the blood-brain barrier. Once thought to be a sacred, impermeable barrier protecting our brain from the toxins and trash we put in our body, the blood brain barrier becomes vulnerable. The chemicals put out by a stressed person causes adverse changes in the neuro-vascular system, making it easier for toxins from a leaky gut to make their way via the bloodstream into the brain. This toxic load has been linked to neurodegenerative conditions such as Alzheimer’s, dementia, and ALS (Lou Gehrig’s Disease). Neuro-inflammatory conditions are a hot topic these days, but it’s often a self imposed condition that can be avoided, not an inevitability.

Symptoms of Stress on the Brain:

•  Decreased ability to concentrate and focus
• Weakened impulse control
• Reckless behavior
• Irritability
• Impaired decision making
• Anxiety
• Alzheimer’s
• Dementia
• ALS

How Stress Affects the Gut, Sleep and Hormones

When we are in a toxic stress response, it doesn’t only affect our brain, but also our hormones. There are three primary stress hormones: adrenaline, noradrenaline, and cortisol. One or more of these hormones interacts with every cell in the body. The reason it does that is because if we are face to face with danger, the whole body needs to jump into action. So what are some things the body might not need to perform in the face of perceived danger? Well for one, digestion, and another is sleep. Stressed out people tend to suffer from poor digestion and insomnia. How many parents do you know that have poor digestion and are sleep challenged? How many kids?

Chronic stress can have adverse effects on our ability to break down food as well as protect us from pathogens. Elevated cortisol slows the repair of the gut lining, thereby creating a doorway for pathogens to enter the bloodstream. A 2018 study “Frontiers in Neuroendocrinology” by F. Dabhar showed that chronic stress acts as an immunosuppressant, meaning you have impaired wound healing, lowered resistance to infection and cancer, and increased production of inflammatory cytokines. Pro-inflammatory cytokines perpetuate pain and inflammation in the body.

In addition to “stress” hormones, the adrenals are also responsible for producing several other hormones such as: aldosterone which regulates blood pressure, estrogen and progesterone in post menopausal women, anti-diuretic hormone for water balance, cortisol, DHEA, and testosterone. That’s a lot of stuff for two tiny glands each the size of an almond! The body is dependent on these glands to protect us when we are under stress, even at the expense of sacrificing other hormone production. So the longer we remain stressed the lower the production of our supporting hormones. If the adrenals are told that we have stress, production of adrenaline, noradrenaline, and cortisol becomes the priority and the results aren’t pretty. Blood pressure may become dysregulated, we may not make androgenic hormones (sex hormones), and if left untreated, chronic stress can even lead to low T, belly fat, and hot flashes. We really do need to take care of those adrenal glands!

Symptoms of Stress on the Body

• Poor digestion
• Insomnia
• Inflammation
• Lowered resistance to infection
• High blood pressure
• Low libido
• Weight gain (especially belly!)
• Hot flashes

What You Can Do

I expect for some of you reading this, down time may be an issue.  You are juggling a lot of responsibilities, and it can be hard to prioritize your health when there are so many other people and things to take care of.  But guess what; you can’t take care of anyone if you don’t take care of yourself! The act of self-care has never been more important. Having lived out of the country in slower paced environments, I can tell you there is benefit to stepping out of the fast lane from time to time and replenishing yourself.

We all need to find the time to relax, to be calm and introspective. Some say you have to schedule it in, while others say you need to be more spontaneous about it. I have found that a little of both is needed. Planning personal time into your week, whether it’s a 15 minute period of meditation at the start or end of your day, a yoga class, a daily commune with nature, a set time to read, etc., is a necessary part of your productive lifestyle. As for the spontaneous part, be on the lookout for opportunities, deviations from the plan that would include some “down time.”

Here’s a couple of ideas for spontaneous moments:

1. You need to go to the post office for stamps, the grocery store, and stop at the pet store for dog food. Instead of 3 stops, get your stamps at the grocery store and while at the pet store stop and look at the fish, kittens or puppies for a minute or two. Spend a couple of minutes with a smile on your face, with stress free, purposeful calm.
2. You take the kids to practice and the usual routine is you sit and chat with the other parents. While this can be considered down time, only you can say if that’s true. Is it really? Or is it just part of the problem? Change it if needed. You’ll be glad you did, especially if you have limited “me” time. Quality time management is so important!

It’s easy to get distracted from our mission, and before you know it an hour has passed and now we are behind. The most common place for this to occur is getting sucked into social media or TV. Purposeful calm is just that, purposeful. Intentional distraction means you’re still in control and it’s not mindless deviation. So whether it’s planned down time or spontaneous purposeful calm, enjoy the benefits of refueling your spirit, your body, your mind.

Quality down time can help with that stress response and benefit our adrenal glands, brain, and digestive system. For some, quality down time needs to look like a 20-30 minute nap. Simply getting horizontal can boost adrenal function for the rest of the day. This is especially important for those who don’t sleep well. You don’t even have to go to sleep, just set an alarm, listen to something relaxing, and give the adrenals a break from all the hard work they do. 

The key is to discover what fits into your routine, where can you slow down and replenish? Your body will thank you for it. And remember, quality down time doesn’t have to be time spent by yourself. Many people love spending quality time with family members and friends.

Make time to call that friend you’ve been meaning to catch up with, but never see. Have lunch with a sibling or significant other. Host a game night. Plan a vacation! The options are endless and should be something that brings YOU joy and rejuvenation.

All we can do is minimize your stress response, because let’s be real, we all have stressful situations in our lives. 

Here are some other ideas to positively affect our perception and response to stressors:

• Get enough sleep: 7-8 hours is ideal
• Eat a clean diet
• Take a short nap between 12pm and 2pm, lay down for a couple minutes if no nap is possible (being horizontal is key!)
• Meditate or do deep breathing exercises
• Spend time outside in nature
• Use a planner or calendar to plan your activities to allow for down time

You will be excited to know that meditation increases the size of the prefrontal cortex! Reversing the damage caused by chronic stress. All of these things are free for the most part and are a great start to decreasing our stress response, yet we continue to avoid making them part of our lifestyle, sometimes because we don’t even have enough energy to make a positive change. So how do we get the support we need while making the lifestyle changes we want?

For some patients I recommend calming herbs or supplements to break the chronic stress response. I may also recommend support for the adrenal glands, rebooting the HPA axis (hypothalamus, pituitary, adrenals), or working on blood sugar/digestive pathways. There is no one answer as each person is unique and requires an individual course of action.

Here are some of the most common products I recommend:

• Adrenal Tonic
• Ashwaganda Complex
• Drenamin
• Adrenal Complex
• Dessicated Adrenal
• B Stress Complex
• High Stress Adrenal
• Minchex
• Restful Mind

Call my office to schedule an appointment if you need support managing the stress in your life and I would be happy to work with you to a happier, more relaxed life!

Dr. Virginia Irby DC ACN

916-844-2800

Virbydc@gmail.com

2371 Iron Point Rd. Ste. 130

Folsom, CA 95630

By allowing your child to decide how much food is enough, there is less chance of overeating, and by offering a variety (within reason) when they are hungry there will be a healthy option when they do eat. Avoid sweet or high energy snacks unless activity levels warrant it. Sweets as rewards may lead to problems of overeating later in life, as well as increase their risk of pre-diabetes. One in three adults today is a pre-diabetic or diabetic, and it often begins with childhood eating habits, so let’s make sure we are helping to create good ones.

Healthy Snacks

• Fresh fruits, dried fruit in moderation, fruits packed in natural juice
• Plain yogurt with fresh fruit or nuts and seeds (almond, coconut and oat milk)
• Raw veggies with dip (hummus, guacamole, yogurt dip)
• Deli meat (nitrate free)
• Protein bars
• Homemade paleo snacks (lots of ideas on Pinterest)
• Hard boiled eggs

Healthy Drinks

• Purified or filtered water (half their body weight in ounces)
• Herbal iced tea (hibiscus, peach, raspberry, mint etc)
• Aqua fresca (water and ice blended with a piece of fruit or melon) Great for summer afternoons!

Food Safety

• Keep cold foods cold and hot foods hot if going on a picnic or transitioning to outside for lunch

Encourage Physical Activity

• Limit TV watching especially with all the extra screen time being required this year for school
• Play games in the yard or park
• Teach them to swim or do yoga (both are great lifelong skills)
• Ride bikes
• Take walks

Bonus Tips!

• Remember that not every minute needs to be scheduled. Allow for down time for reading, relaxation and rest.
• Avoid antibacterial soaps and lotions as they encourage superbugs and resistant bacteria. Soap and water are generally sufficient for washing up which should be done regularly.
• Omega 3s are especially good for the developing brain, Calcium Lactate for strong bones and teeth, a probiotic for good gut health (also where the immune system lives).
• Encourage a good sleep routine. An hour before bed prepare for the next day, brush teeth, wash face, a cup of chamomile tea after dinner can help prepare the overactive night owls for sleep, a story or book on tape can make for a pleasant nighttime routine.

To help your child navigate this new academic environment you will want to support their brain health, focus, immune system and self-esteem. If your child starts to experience challenges with any of these aspects of growth, feel free to contact me about natural, non-invasive solutions. As a functional nutritionist I use whole food supplements , homeopathy, Bach remedies, and of course dietary recommendations.

Contact information:

Dr. Virginia S. Irby DC, ACN

2371 Iron Point Rd. Ste 130

Folsom, CA 95630

916-844-2800

So while there are many benefits to summer sun, there are also several reasons why we should practice caution while enjoying the rays!

Benefits:

1. Immune System

We get to make our own Vitamin D when we are in the sun without sunscreen. Vitamin D is a very important part of our immune health, and its free if you get out in the sun 20-30 minutes a day.

2. Mood

Sunlight is thought to increase the brain’s release of serotonin. Serotonin is associated with mood upregulation, assisting in feelings of calm and focus. Low levels of serotonin have been associated with a higher risk of what used to be called SAD or Seasonal Affective Disorder, (a type of depression associated with the change of seasons). I encourage my patients with feelings of sadness to go outside on a daily basis to get some sun when possible!

3. Bones

Exposure to the UVB or ultraviolet-B rays of the sun also improves bone density due to vitamin D production. So if you would like to reduce your risk of osteopenia or osteoporosis, include some sun worshiping on a regular basis, even if it is in your own backyard in a swimsuit!

4. Skin

Some skin conditions have been shown to improve with the use of light therapy, ask your dermatologist if it is right for you.

Cautions:

1. Sun Burns

Burning of the skin can be a danger and should be avoided. When you need to, cover up, get in the shade or go inside to avoid sunburn. Coconut oil and shea butter have been touted as homemade sunscreen ingredients and may provide some protection from UV rays.

2. Eye Damage

Long term exposure to UVB rays can damage the retina of the eye, can cause cloudy bumps along the edge of the cornea and can be a factor in the development of cataracts. Use proper eye protection or a hat when spending any length of time in the sun to minimize these adverse effects.

3. Dehydration

Dehydration or heat exhaustion is another condition that needs to be paid attention to for those working in the heat. Mineral and water balance can be disrupted as a result of excessive sweating. I often recommend a ½ ounce of water per pound of body weight with a pinch of sea salt for those working in the heat. So if you weigh 200 pounds, you would drink 100 ounces of water. Heat stroke is an advanced condition of heat exhaustion and can be accompanied by an increase in body temperature, confusion, loss of consciousness, hot dry skin, or profuse sweating, and seizures. Dehydration can also lead to heat rash. This occurs when sweat ducts do not allow the body to sweat. Get out of the sun and improve hydration if this happens, it usually clears itself.

4. Wrinkles

Wrinkles and aging are also a common issue for abusive exposure to the sun. So users beware! Moderation is best for minimizing your risk of wrinkles and aging. Nourishing the skin with healthy oils and fats can improve the health of your skin also.

Other Concerns: Chemical Toxicity

While healthy chemical free sunscreen can be a necessity for some, recent research has shown that most sunscreen has been found to contribute to chemical toxicity. “As little as a single application of some sunscreens have been found to increase the levels of these toxic chemicals beyond the FDA’s threshold for safe use.” These chemicals can lead to hormone disruption, fertility issues, and perhaps cancer.

In general I would say that sunshine is super important. One thing I do is increase my calcium and good fats (I use Cataplex F) if I am going to be out in the sun all day. It improves the transfer of calcium to the tissues to reduce the risk of sunburn and heat exhaustion. This can also help with those nasty cold sores/fever blisters that some people get when in the sun. This mechanism has to do with the body’s production of Vitamin D and the resulting calcium mobilization from tissues to the blood, the decrease in tissue calcium can cause the above symptoms.

So that is the good, the bad, and the ugly of sunshine! Get out there and enjoy!