Sage Health Living Blog

In recent years, the importance of following an anti-inflammatory diet has gained widespread recognition. By opting for a vegetarian approach, individuals can nourish their bodies while reducing inflammation naturally. In this article, we will explore the principles and guidelines for adopting an anti-inflammatory vegetarian diet and provide valuable tips for incorporating it into your every-day life.

Inflammation is the body's natural response to injury or illness. However, chronic inflammation can lead to various health issues, including heart disease, arthritis, and even certain cancers. An anti-inflammatory diet focuses on consuming foods that help combat inflammation, promoting overall well-being. By opting for a vegetarian diet, individuals can benefit from a wide array of plant-based foods that possess powerful anti-inflammatory properties.

Key Principles of an Anti-Inflammatory Vegetarian Diet:

Tips for an Anti-Inflammatory Vegetarian Diet:

Transitioning to an anti-inflammatory vegetarian diet is a positive step towards promoting a healthier lifestyle. By focusing on whole, plant-based foods and incorporating key principles such as consuming healthy fats and plant-based proteins, individuals can reduce inflammation and improve their overall well-being. Embrace the art of this nourishing approach and reap the benefits of a vibrant, anti-inflammatory vegetarian diet.

Seasonal allergies are a common affliction for many people, and while they may not be life-threatening, they can certainly be uncomfortable and disruptive to daily life. The good news is that there are many things that can be done to alleviate the symptoms of seasonal allergies. In this post, we will explore some of the causes of seasonal allergies and offer suggestions for treating them.

First, it's important to understand what causes seasonal allergies. Seasonal allergies are typically triggered by the change in local flora as a result of shifting seasons. This can lead to an increase in pollen from trees and shrubs, cut grass, and mold, which may be more prevalent during springtime rain. The body's immune system then overreacts to these substances, resulting in symptoms such as watering eyes, sniffling, sneezing, coughing, and on the more extreme side, asthmatic attacks.

To reduce your allergic response this season, one of the best things you can do is make some nutritional changes. For example, eat an anti-inflammatory diet that is rich in antioxidants, fresh fruits and veggies, and omega 3 fatty acids (found in flax seeds and chia seeds). It's also important to limit high histamine foods and histamine liberators, such as citrus, strawberries, aged cheeses, and dark chocolate. Eating lots of prebiotic foods and increasing water intake can also be helpful.

In addition to dietary changes, there are also several herbal remedies that can help alleviate the symptoms of seasonal allergies. Licorice, turmeric, dandelion leaf, eyebright, holy basil/tulsi, reishi, astragalus, cinnamon, blueberry fruit, green tea, hibiscus flower, stinging nettle, golden rod, milk thistle, peppermint, yarrow, and schisandra are all herbs that can help reduce inflammation, regulate the immune system and reduce histamine response.

Reducing stress is also an important factor in treating seasonal allergies. Meditation, journaling, deep breathing exercises, and practicing mindfulness and acceptance can all help to reduce stress levels and improve overall health.

Finally, there are several supplements that can be helpful in treating seasonal allergies. Omega 3 fatty acids, probiotics, turmeric, vitamin C, and zinc are all supplements that can help alleviate the symptoms of seasonal allergies.

In conclusion, seasonal allergies can be uncomfortable and disruptive to daily life, but there are many things that can be done to alleviate their symptoms. Making nutritional changes, employing herbal remedies, reducing stress levels, and taking helpful supplements can all be effective treatments for seasonal allergies. By taking a proactive approach, you can reduce the severity and frequency of your seasonal allergy symptoms and enjoy the changing seasons with less discomfort.

Protein-Packed Vegan Options

The slew of benefits associated with vegan and vegetarian diets are no longer a secret. It’s now been well documented that meat-free diets lead to fat loss, a decreased risk of various chronic diseases including cancer, reduced arthritic pain, a lower likelihood of age-related cognitive decline and various other benefits. Still, many people harbor a resistance to such diets for various reasons, many of which are unfounded. One of the most prominent apparent jabs at plant-based diets is their dearth of protein. Here we will discuss a few simple and tasty items that can be added to one’s diet for protein-packed, cruelty-free meals. 

Tempeh is a go-to for many ex-meat eaters due to its meat-like texture and versatility. Made from soy and rice food, this meat alternative packs a huge protein punch, logging 18 grams of protein per serving. Toss it in a pan with some vegetables and soy sauce or liquid aminos for a quick, easy, delicious and protein-rich Chinese take-out night. 

Lentils and beans have long been a staple of vegetarian diets around the world. Weighing in at a solid 16-20 grams of protein per cup, these little guys pack a serious protein punch (and are also quite cheap!) To prepare themselves for a day of work on the farm or around the temple grounds, many monks in India eat a delicious lentil-rice-vegetable medley called kitchari, an ancient dish that has sustained India’s millions of vegetarians for millennia. Check out the recipe at the bottom!  

For a protein-packed snack, look no further than nuts! A small handful of peanuts or almonds will supply you with a healthy 9 grams of protein. throw a tablespoon of almond or peanut butter into your smoothie for a denser drink that tastes almost as good as it will make your body feel!

As vegan and vegetarian diets become more and more prevalent in society, it is important to understand the healthy way in which we may transition to such clean living. By ensuring we get enough protein through proper sourcing, we may not just lose that meat-caused fat but pack on some proper plant-based muscle as well :)

Kitchari Recipe:

https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/diet/how-to-make-kitchari/ 

References:

https://www.healthline.com/nutrition/protein-for-vegans-vegetarians 

It’s hard to overstate the power of a solid daily routine. By adhering to a set schedule that promotes health & wellbeing, day in & day out, in time, we derive powerful results. The Grand Canyon was once just another slab of rock, equal to those around it, but by consistent contact with the Colorado River over many years it became the wonder of the world we know it as today. In a similar way, if we consistently adhere to a healthy routine, over time, we’ll be amazed at the incredible impact is has on our body, mind and spirit. 

The science of Ayurveda tells us that the body’s health revolves around one thing in particular: digestion! By making sure we eat our meals at the same time every day (give or take 15 minutes) we set our body’s digestive clock up for success. The body’s entire metabolic process (appetite, digestion, fat/sugar/cholesterol production) follows a pattern that repeats itself every 24 hours. By disrupting this process, we become subject to indigestion, higher cholesterol, weight gain and various other health risks. 

On a psychological level, science has shown that a daily meditation practice can drastically reduce one’s tendency towards anxiety, depression, apathy and anger. by getting on a schedule in which meditation and mindfulness serve as pillars of one’s morning and evening routine, in time the mind may transform into something beautiful. While the effects of such things may not always be immediately visible, by ensuring we do a little meditation every day, we switch on a kind of “automatic watering system” which nourishes our mind and spirit every day without fail. Thus, our internal world may bloom as beautifully as a well-maintained garden. 

In the words of Ben Franklin, “By failing to plan, you are planning to fail.” The world can sometimes feel like a battlefield in which we must fight against all kinds of other oppositional forces in our quest for wellbeing. Often times, the one who wins any kind of competition is not the one who is stronger but the one who draws up a better plan and strictly follows it. So, make a better plan than that of all those forces holding you back from reaching your full potential physically and intrinsically. By adhering to it, you too can eventually stoke wonder in yourself and others. 

Believe it or not, chances are you have food items in your pantry that are known to cause memory loss, rapid weight-gain, thyroid deterioration, Alzheimer’s, ulcers, various forms of cancer, and much more. People often have a jaded perception of the “healthy” alternatives to things like commercial soda or cereals, but upon hearing of the side effects that one can expect upon consuming the “real things”, that Whole Foods brand cereal may start to sound a bit more appealing. Yes, in this week’s edition of “scary but true”, we’ll take a look at some of the hidden horrors that lurk in our kitchens. 

We start our list with brominated vegetable oil (BVO) for short. BVO is found in various kinds of mainstream sodas like Mountain Dew and is out-rightly banned in the European Union because it contains bromide which can build up in the body and cause all kinds of problems. Specifically, a bromide buildup can lead to memory loss, learning disabilities in children, kidney damage, loss of hearing as well as kidney & thyroid cancer. 

It’s well known that the way in which we obtain the milk that appears on the shelves in the local supermarkets is far from natural. In order to produce the most milk at the lowest price, U.S. dairy farmers will often pump their heffers full of growth hormones like rBST and rBGH which are inevitably transferred over to consumers upon consumption. Some effects linked to non-organic milk intake include, acne, ear infections, poor thyroid activity and hormone-related cancers. The FDA claims there’s no difference between the milk derived from cows treated with these hormones and that which comes naturally, yet Canada and the European Union ban it definitively.

We end our short sample list with food color-dyes. Such dyes are responsible for many of the bright colored candies, sports drinks and baked goods. Dyes like red 40, yellow 5 and yellow 6, while not completely banned in some European countries, all products which contain them must carry a warning label that lets consumers know that they can have an adverse effect on children. Austria and Norway ban them completely. They have been found to cause asthma, different forms of cancer, hyperactivity in children and other developmental complications.  

Next time you reach for that famous cereal brand or sports drink, consider the facts! While that good old reliable logo may seem enticing, there may be scary side effects hiding beneath it. 

For tips on how to change your diet so as to ensure your overall well-being, schedule a free consultation with one of our doctors today :)

Sources:

1. Chicago Tribune. 11/03/21 “Common US Foods that are Banned in Other Countries” https://www.chicagotribune.com/dining/table-talkers/sns-stacker-us-foods-banned-other-countries-20211103-gxobzgtxvnf6pnt26ugjstmxka-photogallery.html2. United Patients Group 10/12/2016 Malanca, John. “What’s So Bad about Bromide?” https://unitedpatientsgroup.com/blog/whats-so-bad-about-bromide-breast-cancer-dr-v/3. Hope 4 Cancer. 02/24/2014 Dr. Subrata Chakravarty “The Dangers of Hormones in Milk” https://hope4cancer.com/blog/dangers-hormones-in-milk/4. Healthline. 01/07/2017 “Food Dyes: Harmless or Harmful?” https://www.healthline.com/nutrition/food-dyes

Those who follow our social media accounts will have by now noticed our love for herbal teas! While there’s nothing like mixing together some of mother nature’s natural gifts to make a yummy and beneficial brew, there is also another big reason why we choose to go herbal. That reason is the dangers of caffeine. While many Americans hold a warm place for their own personal caffeine fixation without thinking much of it, the facts on caffeine’s negative effects are clear. Consider two of the following signs that caffeine may be causing you trouble. 

While small doses of caffeine can help one feel more focused and alert, consuming more than the recommended dose, or even consuming a modest amount in one sitting, has been shown to cause anxiety. As if juggling our daily responsibilities weren’t anxiety-inducing enough! One study of 25 healthy men found that those who ingested the equivalent of a large Starbucks coffee reported experiencing more than double the amount stress of those who ingested the placebo. If you’re one of the millions of Americans who suffer from anxiety, it may be time to pick a different morning drink!

People love coffee for its ability to wake them up, but what about when we want to go to sleep? Caffeine’s ability to keep us going can often backfire come nighttime. Studies have shown that caffeine intake can increase the amount of time it takes for us to fall asleep. It also appears to decrease the amount of both restorative sleep and overall sleep we’re able to get. Next time you find yourself lying in bed staring at the ceiling, unable to experience that natural sleepiness that should come at night, it may be time to try some natural herbal alternatives for daily alertness. 

In today’s world, we find that many of the things and habits which are most commonplace are also the most detrimental to our overall wellbeing. While countless Americans lean on coffee for a daily pick-me-up, it appears a more holistic approach to staying awake may be in order. 

For tips on how to make your daily routine as well-rounded and wellness-inspiring as possible, schedule a free consultation with one of our doctors at sageintegrativehealth.com 

Spritzler, Franziska. Healthline.com, “9 Side Effects of too Much Caffeine” https://www.healthline.com/nutrition/caffeine-side-effects 

It's Apple Season!Apples are such a delicious and versatile fruit full of antioxidants, a good source of Vitamin C and potassium, and soluble fiber. They are easy to eat on the go, can be paired with other foods as part of a healthy snack or meal. There are so many varieties of apples, each with their own unique flavor and texture, it would be easy for everyone to have a favorite! They also seem to grow most climates, so many people can try local varieties. Apple picking is a fall fun family tradition.A medium apple  -6.4 ounces or 182 grams - offers the following nutrients : Calories: 95Carbs: 25 gramsFiber: 4 gramsVitamin C: 14% of the RDIPotassium: 6% of the RDIVitamin K: 5% of the RDI2–4% of the Recommended Daily Intake: manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of flavonoids which benefit the whole body studies show they effect the heart, brain, lungs, gut and may be protective against cancers. The antioxidants, polyphenols and fiber that make apples so nourishing for the gut microbiome are found mainly in their skin, so make sure to eat the whole organic apple;) The Environmental Working Group has consistently found that apples are commonly sprayed with pesticides, more so than other fresh fruit and vegetables. 

 Quercetin, a nutrient that also occurs in many plant foods. Studies show quercetin may have anti-inflammatory, antihistamine, antiviral, anticancer, and antidepressant effects. Catechin, a natural antioxidant, catechin is also present in large amounts in green tea and research has shown to improve brain and muscle function.Chlorogenic acid, also found in coffee, chlorogenic acid has been found to lower blood sugar and prevent diabetes.Pectin, a fiber found in apple skins, has been shown to promote the presence of anti-inflammatory beneficial bacterial species in the Firmicutes family, which are known for their health-supporting functions.Procyanidins, a class of antioxidant flavonoids, from apples can prevent obesity in mice by improving the ratio of good to bad bacteria in the microbiome.Eating apples affect your gut microbiome by proving prebiotic fiber, polyphenols and antioxidants to nourish the beneficial bacteria. A recent article look at at the microbiome of organic verse conventional grown apples and found that consuming the whole organic apple includes an approximate uptake of "100 million bacterial", which sounds gross, but in reality that's what helps our own microbiome to become healthy and diverse.  

Some simple and yummy ways to eat an Apple a day:Apple and yogurt, topped with flax, pumpkin and chia seedsRoasted apples topped with granola and honeyChopped apples with roasted beets and goat cheese and walnuts on a bed of mixed greensApples dipped in chocolate hummusApple and Butternut squash soup 

Self-Care for your Health 

Self-care isn't about being selfish. Self-care is needed for optimal health and wellness, by all. With all that is going on in the world, and in your life, taking moments for yourself each day, or a full day, or whatever time you have is key to improving your health. Providing yourself with love, focus and most importantly (and maybe the hardest) time, can have significant personal, social and even economic benefits. 

However, for some the idea of self-care conjures up the image of an expensive "spa day" with head-to-toe pampering or "Instagram worthy" meals, fancy detox programs, or other products pushed by the "self-care/wellness" industry. While these examples certainly qualify, they might be out of reach for a multitude of reasons. I'm talking about the kind of self-care that is really focusing on your health, and putting you as a priority. 

Self-care can be as simple as a 5 minute a day routine of breathing, journaling, meditation, or prayer. It can be keeping your phone or tablet out of reach during meal time or while in bed. It can be taking a walk outside or an on-demand yoga class, while the laundry is going. Making that doctor's appoint that you have been putting off or finding a new medical professional that will take the time to listen to you. Self-care can be being gentle with yourself for needing more support or help. It can also be as simple as doing what you enjoy and allowing yourself to enjoy it- a comfort meal, watching your favorite show, reading that book you love again. Sometimes its saying "no" instead of yes to some things you might not want to do. Conversely,  it can be saying "yes" to some new things that get you out of your box.

Take the self-care check-up and find where you can practice simple, daily self-care:

Nutrients- Increase variety in meals, less guilt around comfort foods, trying something new and exciting, focus on eating vs. working through lunch, Movement- Increase daily movement, find an activity that brings you joy, walk or hike a new area, engage in a social outing with some new movement (ax throwing, golf, pick up games etc.)Sleep- Rest and sleep are vital to health and happiness. Find ways to improve sleep hygiene, take a nap, reset your bedtime/wake timeLaugh is Medicine- Make it a point to watch a comedy, read comics, find a funny video, or call or visit that one person that makes you laugh more than anyone elseSocial Expansion- Find a new hobby, join a club or meet-up, cooking classes, partner yogaSoul Journey- Reconnecting with your spiritual side, meditation, prayer, going to a place of worship (old or new)Practice Mindfulness- Being more present in the moment, reduce the thoughts of the past and the "what-ifs" of the future.

The most important thing is finding something that will help you de-stress and come back to your everyday life and responsibilities a little more refreshed, energized, or with a different mindset. Self-care is listening to what your body, mind and soul need in the moment, and more broadly as well. Stress reduction, even momentarily, can help build resilience and improve all bodily functions. Given the current state of the world, we could all use as much love and support as possible, especially from ourselves. The kindness we give to ourselves, the more kindness there is in the world.

September is PCOS Awareness Month

Polycystic Ovarian Syndrome (PCOS) is the most common cause of infertility in women. The condition is determined by genetics, reproductive hormonal imbalances and environmental factors. 1 in 10 women have PCOS, making it one of the more common women’s health conditions.

Common Symptoms used in diagnosing PCOS:

·       Irregular periods - a big contributor to infertility (missed periods, not ovulating, very heavy bleeding, excessive pain)

·       Polycystic ovaries (enlarged ovaries or many follicles)

·       Excessive androgen hormone levels (excessive facial/body hair, acne, baldness)

Other symptoms often seen in people with PCOS are:

·       Difficulty managing weight (disordered eating may be involved) *

·       Fatigue (low energy, poor sleep)

·       Mood Changes (anxiety, depression)

·       Pain (pelvic, ovarian, menstruation, headaches)

·       Skin changes (darkening patches, acne)

·       Unwanted or excessive hair growth (facial/body)

·       Hair (baldness, thinning)

  There are four types of PCOS. People can have one or multiple factors that contribute to their main type of PCOS.

·       Insulin Resistance (IR) PCOS* (majority of cases)

·       Adrenal PCOS (stress triggered)

·       Inflammatory PCOS (chronic inflammation)

·       Post-Birth Control pill PCOS

*The vicious cycle of IR is a cause for PCOS and the weight gain around the middle section of the body, inability to lose weight, and carbohydrate cravings. Higher body weight is a symptom- not a cause for PCOS. IR contributes to abnormal levels of hunger hormones, which lead to inability to listen to the body innate hunger cues and satiety cues. Weight loss is often given as a “treatment” for PCOS- however, research shows that maintaining your body’s natural set point weight, (which differs for each person) is healthier than weight cycling.

The first line of defense against all forms are PCOS are through dietary and lifestyle adjustments. Working with a Functional Nutritionist is a great way to assess and address the contributors to your PCOS. Everyone with PCOS will have individual aspects that can be addressed to improve symptoms. Functional medicine looks to support the individual needs and underlying causes of dysfunction.

 A Functional Nutritionist can guide you in adjusting diet and lifestyle based on the type(s) of PCOS one has and support the biological systems like the Hypothalamus-Pituitary-Adrenal axis for optimal health and wellness for that individual.

Ways to improve life with PCOS:

·       Dietary changes based on your food intake influences hormonal balance, insulin resistance, gut, thyroid, and immune health. Work to increase healthful food choices, understand how specific foods affect your body and improve your relationship with food in general.

·       Supplemental / Herbal therapies as a natural approach to support optimal functions and balance in the H-P-A axis, to improve your symptoms and your health based on your health history and present symptoms.

·       Lifestyle adjustments to reduce and cope with stress, such as work to heal from past traumas, which are stored in the body.

·       Find joyful movement that makes you feel good. Anything (walking, swimming, kickboxing, yoga, resistance training, gardening, dancing, etc.) that you want to do, as often as you can, based on what feels good for your body.

·       Improve sleep, so your body can operate at is best during the day.

Conventional medications are available for people whose symptoms resist diet and lifestyle changes. There are also many advanced reproductive technologies that make it very possible for people with PCOS get pregnant.

PCOS is a chronic condition with multiple contributing factors, including genetics and environment. It can be helpful to find PCOS social supports, through social media, podcasts, and books to work through the many emotions surrounding PCOS diagnosis, symptoms, and treatments. Ultimately, making an individualized plan to adjust and support your body to manage PCOS symptoms and underlying causes can allow you to live your best life. Research suggests that there might be an evolutionary advantage to PCOS, that we as a species are still perfecting.

Resources:

Azziz, R., Dumesic, D. A., & Goodarzi, M. O. (2011). Polycystic Ovary Syndrome: An Ancient Disorder? Fertility and Sterility, 95(5), 1544–1548. https://doi.org/10.1016/j.fertnstert.2010.09.032

Bernadett, M., & Szemán-N, A. (2016). Prevalence of eating disorders among women with polycystic ovary syndrome. Psychiatria Hungarica: A Magyar Pszichiatriai Tarsasag Tudomanyos Folyoirata, 31(2), 136–145.

Dapas, M., Sisk, R., Legro, R. S., Urbanek, M., Dunaif, A., & Hayes, M. G. (2018). Family-based quantitative trait meta-analysis implicates rare noncoding variants in DENND1A in pathogenesis of polycystic ovary syndrome (p. 460972). https://doi.org/10.1101/460972

Wang, Fan, Zheng-Hong Zhang, Kai-Zhuan Xiao, and Zheng-Chao Wang. “Roles of Hypothalamic-Pituitary-Adrenal Axis and Hypothalamus-Pituitary-Ovary Axis in the Abnormal Endocrine Functions in Patients with Polycystic Ovary Syndrome.” Zhongguo Yi Xue Ke Xue Yuan Xue Bao. Acta Academiae Medicinae Sinicae 39, no. 5 (October 30, 2017): 699–704. https://doi.org/10.3881/j.issn.1000-503X.2017.05.017.