alan zizmor, MS nutritionist & chef 303.704.5670

GUT-BRAIN CONNECTION

Gut health plays a critical role in overall health and well-being. The gut is responsible for digesting and absorbing nutrients, maintaining the immune system, and regulating hormones. A healthy gut microbiome, made up of trillions of microbes, can help prevent and manage various health conditions, including obesity, diabetes, mood disorders, and autoimmune diseases. 

THE GUTS INFLUENCE ON THE BRAIN & THE BRAINS INFLUENCE ON THE GUT

When the gut is in a state of inflammation or dysbiosis (imbalanced microbiome), mental and emotional well-being may be affected. Some hormones and neurotransmitters, such as serotonin and dopamine, are produced by beneficial strains of gut bacteria and stored in the gut. Disruptions to this environment may affect signaling to the brain along the vagus nerve. This has been linked to mental health conditions, including depression and anxiety.

When danger or stress is recognized, the brain activates the sympathetic nervous system, also referred to as the “fight or flight” response. Ordinarily, the vagus nerve can counterbalance the “fight or flight” response with the parasympathetic nervous system’s “rest and digest” response. However, prolonged danger or chronic stress impact the normal functioning of the vagus nerve, causing the ENS to slow or stall digestion, which can lead to digestive issues, including unfavorable changes in the gut microbiome.

LEAKY GUT

As mentioned above, dysbiosis occurs when potentially harmful bacteria outnumber the good bacteria in the gut microbiome. Over time, this can lead to increased intestinal permeability,  also known as "leaky gut". Leaky gut takes place when the integrity of the intestinal lining has become compromised and no longer functions as an effective barrier. This allows bad bacteria, toxins, and partially digested food into the bloodstream, which leads to increased levels of inflammation in the body. There are many signs and symptoms of leaky gut, ranging from those that are more minor to autoimmune diseases. Some possible symptoms of leaky gut include: 

POSSIBLE SYMPTOMS OF LEAKY GUT INCLUDE:

• Anxiety                                                                
• Brain Fog   
• Digestive Issues                                              
• Food sensitivities  
• Frequent infections                                       
• Nutrient deficiencies
• Skin Disorders

Improving gut health supports long-term health. If you are experiencing frequent symptoms of gastrointestinal discomfort or reactions, your body may sending you a message. Not sure what to do. Call us to schedule a FREE consultation 303-704-5670. We are here to help!

ATTENTION DEFECIT/ HYPERACTIVITY DISORDER (ADHD)

Attention-deficit/hyperactivity disorder (ADHD) is marked by an ongoing pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development. People with ADHD experience an ongoing pattern of the following types of symptoms:

• Inattention means a person may have difficulty staying on task, sustaining focus, and staying organized, and these problems are not due to defiance or lack of comprehension.                            

• Hyperactivity means a person may seem to move about constantly, including in situations when it is not appropriate, or excessively fidgets, taps, or talks. In adults, hyperactivity may mean extreme restlessness or talking too much.

• Impulsivity means a person may act without thinking or have difficulty with self-control. Impulsivity could also include a desire for immediate rewards or the inability to delay gratification. An impulsive person may interrupt others or make important decisions without considering long-term consequences.

Signs and Symptoms

Some people with ADHD mainly have symptoms of inattention. Others mostly have symptoms of hyperactivity-impulsivity. Some people have both types of symptoms. Many people experience some inattention, unfocused motor activity, and impulsivity, but for people with ADHD, these behaviors  are more severe, occur more often and interfere with or reduce the quality of how they function socially, at school, or in a job.

Inattention

• Overlook or miss details and make seemingly careless mistakes at work, or during other activities
• Not seem to listen when spoken to directly
• Find it hard to follow through on instructions, chores, or duties in the workplace
• Have difficulty organizing tasks and activities, managing time, and meeting deadlines
• Lose things such as tools, wallets, keys, paperwork, eyeglasses, and cell phones

Hyperactivity-Impulsivity

• Answer questions before they are fully asked, finish other people’s sentences, or speak without waiting for a turn in a conversation. 
• Fidget and squirm while seated
• Be constantly in motion or on the go, or act as if driven by a motor
• Talk excessively
• Have difficulty waiting one’s turn

If any of these resonate with you, don't worry you are not alone. It is estimated that 17.4 million children and adults suffer from ADHD in the Unites States alone.  We have proven strategies that reduce ADHD symptoms, improve overall functioning, quality of life and ...  If you are tired of being paralyzed by the mounting weight of simple tasks, it may be time to give us a call to schedule a FREE consultation 303-704-5670. 

HYPERTENSION (HIGH BLOOD PRESSURE)

According to the American Heart Association (AHA), 46% of adults or 116 million people suffer from high blood pressure.  High blood pressure also known as hypertension is considered to be a precursor or risk factor for several serious health conditions including cardiovascular diseases like heart attacks and heart failure, stroke, kidney disease, peripheral artery disease, and aneurysms. It's important to note that while hypertension can increase the risk of these conditions, it does not guarantee their development. However, managing and controlling blood pressure through lifestyle changes and/or medication can significantly reduce the risk of these associated diseases.  The following is a sample of a plan for reducing blood pressure. Blood pressure is measured in millimeters of mercury (mmHg). The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor regarding a medical condition. 

You can have significant reductions in blood pressure in weeks by following some or all of the following:

Increasing potassium intake can lead to decrease of up to 5 mmHg’s. Foods high in potassium are the following:

• Bananas
• Sweet potatoes
• Avocado
• Spinach
• Greek Yogurt
• White potatoes
• Tomatoes
• Salmon
• Beans (e.g., kidney beans, black beans, lima beans)
• Brussels sprouts
• Oranges
• Cantaloupe
• Kiwi
• Mushrooms
• Beet greens

Moderating alcohol (2 drinks or less per night for men and 1 drink or less per night for women) can lead to a decrease of up to 4 mmHg’s.

Aerobic exercise can lead to a decrease of up to 6 mmHg’s.

This can be achieved by 150 minutes of moderate intensity exercise per week. This can consist of walking your dogs. Of the 150 minutes it would be optimal to make 40-50 minutes resistance training.

Diet can lead to decrease of up to 11 mmHg’s. 

This is achieved by NOT eating the following:

• Candy
• Cookies
• Soda
• Chips
• Breakfast cereals
• Flavored yogurt
• Processed meat products (hot dogs, sausages, bacon)
• Instant noodles
• Frozen meals
• Energy drinks
• Sweetened beverages (juices, iced teas)
• Cake and cake mixes
• Margarine
• Processed cheeses
• Fast food burgers and fries
• Artificially sweetened drinks
• Granola bars
• Canned soups and broths
• Packaged snacks (pretzels, popcorn)
• Frozen pizzas

AND following the DASH (Dietary Approaches to Stop Hypertension) Diet for Health, which is especially recommended for people with high blood pressure. The DASH diet has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (NIH). In addition to being low salt and low sodium, it is also a high fiber, low fat diet, which is rich in potassium, calcium, and magnesium. Please remember the information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor regarding a medical condition. 

HOME COOKIN'

Cooking at home is  healthier than eating in a restaurant for several reasons.

When you cook at home, you have control over the ingredients you use, the portion sizes, and the cooking methods. You can choose to use fresh, whole foods and avoid processed foods that are high in salt, sugar, and unhealthy fats. Moreover, you can control the amount of salt, sugar, and fat you use in your cooking, which can help reduce your risk of developing chronic conditions such as high blood pressure, diabetes, and heart disease. Another advantage of cooking at home is that you may customize your meals to meet your dietary needs and preferences. If you have food allergies or intolerances, you can avoid those ingredients in your cooking. Finally, cooking at home is fun and an engaging activity that brings families and friends together. It promotes a sense of accomplishment and satisfaction when you create a delicious and healthy meal from scratch. While restaurants can offer healthy options, they use ingredients that are high in calories, salt, and fat to enhance the flavor of their dishes. Additionally, restaurant portions are typically larger than the normal portion size, which can lead to overeating.
 

Intimidated in the kitchen? Don't be!  We offer healthy cooking lessons which can include recipe and food prep ideas in your home for all  levels as well as young chef (kids & teens) cooking classes too. Additionally we offer pantry review and menu planning too. Give us a call at 303-704-5670 to see which program works best for you.

MEDICAL CANNABIS 

Cannabis is a form of natural medicine that has been used for thousands of years to treat a variety of conditions and illnesses. Medical cannabis refers to the use of the cannabis plant and its other cannabinoids to treat medical conditions and symptoms.  Today, medical cannabis is legal in 38 states and is used to alleviate symptoms such as pain, nausea, muscle spasms, and seizures, treating medical conditions such as cancer, glaucoma, multiple sclerosis, and epilepsy. Cannabis is also used for gastrointestinal diseases such as Crohn's disease and ulcerative colitis. There is growing, but limited evidence to suggest that it can be an effective treatment for Attention Deficit Disorder (ADD).

Cannabinoids are psychoactive and non-psychoactive chemical compounds found in the cannabis plant. They interact with the body's endocannabinoid system, which plays a role in regulating various physiological processes, including inflammation. Research suggests that cannabinoids may have anti-inflammatory properties and can potentially help reduce inflammation in the body. Inflammation is a natural response of the immune system to injury or infection, but chronic inflammation can contribute to various health conditions, such as arthritis, inflammatory bowel disease, and neurodegenerative disorders.

Cannabinoids, such as cannabidiol (CBD) and tetrahydrocannabinol (THC), have shown promise in preclinical and clinical studies for their anti-inflammatory effects. They can modulate immune responses and reduce the production of inflammatory molecules. However, it's important to note that more research is needed to fully understand the mechanisms of action and potential therapeutic benefits of cannabinoids in treating inflammation-related conditions. We offer personalized advice and information regarding cannabinoids and their potential effects. Call to schedule a FREE consultation 303-704-5670.