Updates from Sharon Edwards

Your body responds to different types of foods in different ways.  Some foods may taste good, but can negatively affect your mood.  “Bad” carbohydrates like white breads and pasta and deep-fried treats are examples of foods that later can make you feel bloated and a bit down.   Eating a poor diet can negatively impact your mood.  And a poor mood can actually damage your immune system, slow down weight loss and lead to tension headaches.  Your body uses food to produce different neurotransmitters.  These help to send signals from one area of the brain to another.  Here are some of the most important neurotransmitters and how healthy foods can support your mood.

There are serotonin receptors through-out the brain, but the majority of serotonin is found, and produced, in the gut.   Serotonin influences a number of biological processes, including sleep, digestion, metabolism, memory, appetite and mood.  Foods rich in anti-oxidants support serotonin production.  Good examples are nuts, pineapple, banana, kiwi, plums, cocoa, and green onion.  Make sure that you minimize the sugar content if you are going to consume cocoa.  A small amount of a 70% cocoa chocolate bar is OK.  Hot chocolate with lots of sugar and marshmallows is not.

Dopamine is known as the feel-good neurotransmitter.  When you’re engaged in satisfying activities, your brain releases this feel-good chemical.  Anybody who has experienced a “runner’s high” knows the feeling of a dopamine rush.  It also plays a role in memory, motor skills and sleep.  Research has shown that a diet high in saturated fats reduces dopamine levels.  Instead eat foods rich in the amino acid tyrosine, which is used by the body to make dopamine.  Foods rich in tyrosine include beans, legumes, nuts, seeds, organic eggs and dairy.  Meats should be pasture raised and fish should be wild caught.

Gamma-aminobutyric acid is most commonly known as GABA.  It is an amino acid and neurotransmitter that can help you feel calm and ease anxiety.  More recently, it is suspected to play a role in other health conditions like ADHD.  While a healthy diet is always important, there aren't specific foods that increase GABA production.  Magnesium though, is important for GABA function and helps calm the brain and promote relaxation.  Valerian root is known to increase GABA levels.  Anti-anxiety supplements will often contain valerian root, GABA, and other herbs that are known to be calming.

Glutamate is the most concentrated amino acid in the brain. And like GABA, it is also a neurotransmitter.  It plays a role in many aspects of normal brain function, including learning and memory.  But too much of it in the brain can actually cause sleep issues, anxiety, and more.  It can be found in a large variety of both plant and animal based foods.  Glutamate exists in both free form and bound form.  It's is the free form that can be more problematic.  It is more commonly found in many ultra-processed and packaged foods.  One example is monosodium glutamate.   Excess bound glutamate can simply be excreted from the body as waste. Healthy amounts of glutamate can be found in eggs, slow cooked meats, mushrooms, tomatoes, broccoli, and walnuts.

Acetylcholine is one of  the most abundant and important neurotransmitters.  It plays a role in helping you to focus, learn and memorize information.  It’s also needed to support muscle contractions and sleep.  Your body produces it when it has choline and acetyl coenzyme, which comes from a particular from of glucose.  Choline can be found in eggs, poultry and some beans and nuts.  The more choline you consume, the easier it is for your body to produce enough acetylcholine.

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Your kidneys filter and return blood to your bloodstream while removing waste and toxins from your body.  Protecting your kidney health is critical for your energy and overall well-being.  The kidneys are bean-shaped organs that are located on each side of your spine below your rib cage.  They help maintain healthy blood pressure levels and produce a chemical which signals the production of red blood cells.  Here are some ways to keep your kidneys healthy.

Drinking plenty of pure filtered water helps your kidneys be able to flush toxins out of your body.  In fact, the best way to start your day is with a couple of glasses of water.  Add lemon juice for added health benefits.  A good way to make sure you stay hydrated is to drink at least 4 ounces of water every 30 minutes.   Stop drinking fluids 15 minutes before a meal so that your stomach can produce enough stomach acid to aid in digestion.  If you prefer something with more flavor, you can add organic essential oils or natural electrolyte mixes to you water.  Or drink your water as a tea.  Another option is to make your own spa water by adding cucumbers, or fruits to a carafe of water and let it sit all day as you drink your water.  Drinking water first instead of snacking, can also help you loose weight.

You can support your kidney health with the help of some powerful herbs that you can add to your dishes or make tea out of.  Some of the best herbs for the kidneys are parsley, cilantro, horsetail, stinging nettle, milk thistle, and marshmallow root.  You can find ready-made teas and tinctures that contain these herbs.

A healthy diet can keep your kidney's strong.  Eating a variety of vegetables, including leafy greens, beets, spinach, tomatoes, and celery is a good start.  A variety of fruits, especially those high in antioxidants like cranberries, black cherries and blueberries are very healthful.  Consuming lemon/lime juice is also helpful for its cleansing effects.  Nuts, seeds, and legumes are great because of their fiber content and healthy fats.  Other healthy fats include coconut oil, olive oil, grass-fed butter and ghee.

Reflexology is a massage healing technique that originated in ancient China and Egypt.  It uses meridian points on your feet, hands, and ears  that are linked to systems in your body.  Massaging the reflexology point for a body system and can support health in that area.  Conversely, if a body system needs support, that reflexology point may be sensitive.  It is common for a person familiar with reflexology to find body systems that need support during a foot or hand massage.  They can feel a sort of hardness in the reflexology point and the receiver may feel slight discomfort as that point is massaged.

It is important that you move your body on a daily basis.  Your overall health will benefit.  Go for a walk, preferably in nature.  Do some yoga or enjoy a bike ride.  Play outside with your kids or pets.  Movement helps your body move fluids so that they can carry toxins out.  It also helps reduce stress, balance blood sugar, improve oxygen levels, enhances mental clarity and memory, and improves ones mood.

Paying attention to your blood sugar is critical for kidney health.  Diabetes is the leading cause of chronic kidney disease and prediabetes and blood sugar imbalances can increase your risk of kidney issues.  Healthy blood sugar levels can be achieved by eating a healthy, low-processed food diet.  You should avoid foods and drinks that contain sugar or are easily converted to sugar like starchy vegetables and grains.  Managing the body’s important hormones by getting enough sleep and reducing stress, are can also help balance blood sugar.

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The mouth is considered to be a major factor in the health of your body.  That's because the oral microbiome is representative of what’s happening elsewhere in the body.  It is believed there are between 300 and 700 different microbial species living in your mouth.  The microbes populating your mouth play an important role in functions such as metabolism, digestion, blood pressure and the structure of the teeth.  The oral microbiome is linked to gut health, which has even more microbial species than the mouth.  Taking care of your oral health is one of the most important things you can do for your overall wellness.

It may not seem obvious, but there is an association between lack of exercise, chronic stress and poor oral health.  A unhealthy lifestyle and lots of stress can lead to a decrease in saliva, which affects which types of microbes populate the mouth.  Changes in saliva impact how well microbes carry minerals like calcium and phosphorus from saliva to the teeth enamel.  Saliva is also a key player in the acidity of your mouth and can change the overall ecosystem.  Another benefit of exercise is that it promotes circulation and detoxification by the lymphatic system, which helps keep the teeth, gums and tissues in the mouth healthy.

Your diet is the main way in which you consume microorganisms from your environment.  Eating plant foods like vegetables and fruits provides you with not only nutrients, but also some dirt, water and bacteria.  Some foods help beneficial bacteria thrive, while others promote the growth of pathogens and unfriendly bacteria.  Foods to emphasize in your diet are those that are unprocessed, alkalizing, and  and high in antioxidants.  Good foods for optimal oral health include organic fruits and vegetables and natural and organically raised meat, fish, poultry, and eggs.

Probiotic supplements and foods can help populate the mouth with friendly bacteria, much in the same way they support gut health. They work by creating a protective biofilm that supports the health of teeth and gums and reduce inflammation.  Good bacteria blocks bad bacteria from reaching enamel or vulnerable tissues.  They may also help alter the pH of the mouth to stop cavity growth and improve saliva quality that can support remineralization of enamel. Dentists believe that oral microbiome probiotics are most effective when delivered directly to the mouth in lozenge, milk or chewable form.

While cleaning the inside of the mouth, too much cleaning can actually contribute to problems.  Good oral hygiene includes flossing, brushing with natural toothpaste, and possibly oil pulling.   The use of harsh products in the mouth, such as some toothpastes and mouthwashes, can eliminate beneficial bacteria.  This can cause an imbalance in the oral microbiome.   Some ingredients to avoid include triclosan, SLS, artificial flavors, colors and sweeteners.  The Environmental Working Group (EWG) scores toothpastes and mouthwashes based on the ingredients they contain.  You can check the score on the products you use and switch to a better solution if needed.

Studies have shown that there is a correlation between your vitamin D levels and cavities.  Along with vitamin D,  vitamin K2, magnesium, and phosphorus can help re-mineralize teeth.  And of course,  reducing or eliminating sugary foods and beverages from your diet minimizes the risk of developing oral health problems.  While it is obvious that sugar is a major cause of cavities, grains can also contribute to cavities because of the phytic acid they contain.  Phytic acid is not just found in grains though.  It is also in legumes, nuts, and seeds.  The good news is that phytic acid can be greatly reduced by germination (sprouting), fermentation, or simply soaking these foods in water overnight.  Rinsing your mouth with filtered water after drinking or eating problematic foods can help minimize the damage they do to your teeth.

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In the most extreme form, lack of focus, and the inability to concentrate, is often diagnosed as attention deficit disorder (ADD) or attention deficit hyperactivity disorder (ADHD).  This is most commonly found in children beginning around age 7 and is often accompanied by the inability to sit still.  But people of all ages can experience varying degrees of the these types of symptoms.  Here are some things you can do that may help with concentration and focus.

Most prepared food is full additives and contains genetically modified (GMOs) ingredients.  Additives including artificial sweeteners, preservatives, thickeners, and colorings that are in processed foods can be especially detrimental to your health.  The wide spread use of chemicals on crops is another issue.  The organization Moms Across America was founded because of the impact that glyphosate (Round-up) was having on the health of children.  They soon found that the problem wasn't just glyphosate, it was many food additives.  Other common problematic foods if your having problems focusing, are sugar and the most common allergens which include wheat, dairy, soy, and corn.

Regular exercise can help burn off excess energy and can make it easier to focus.  Moving the body has many other benefits as well, such as helping to maintain bone health, building muscle, balancing hormones, keeping the lymphatic system moving, and more.  Including some exercise that is "fun" for you can have added benefit because it will help relieve stress.  This could be something like dance, kayaking, or ping pong.  Getting out in nature is another way to get rid of stress and get some exercise.

There has been a tremendous amount of research linking the gut microbiome and neurological health.  This is known at the gut-brain axis.  It is now known that the bacteria in your gut, directly communicates with your brain.  So having a healthy and diverse range of gut bacteria directly impacts the health of the brain.  You can do this by eating a wide variety of foods that are high in antioxidants and rich in healthy fats.  Some of the best foods for your brain include berries, dark leafy greens, coconut, olive and fish oils, avocados, and bone broth.

Even if you are eating a healthy diet, you may still not be getting enough healthy Omega-3 fats.  Omega 3 fatty acids are critical for stabilizing blood sugar and improving brain health.  The most common source of Omega-3 fats in supplement form is fish oil, but it can also be found in plant based foods like flax seeds.  Other vitamins and minerals considered essential for brain health are B vitamins, vitamin D, magnesium, calcium, and zinc.  Research by Dr. Terry Friedmann, found that inhalation of vetiver and cedarwood essential oils had calming effects on the brain.  And finally, probiotics can be very helpful in creating a healthy gut microbiome and thus contribute to brain health.

Sleep deprivation and circadian rhythm disturbances can affect brain health.  This mean maintaining a regular sleep schedule that supports your circadian rhythms.  It's also helpful to avoid electronics, sugar, caffeine, heavy foods, and stress close to the bed.  Instead, try relaxing activities, such as stretching, soothing baths, meditation/prayer, and reading.  Make sure that your bedding is supportive, and that your room is cool, dark, and calm.

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The main function of your gallbladder is to store and concentrate a digestive enzyme called bile.  Bile is created in your liver, and allows your body to break down and absorb fat from the foods you eat.  During meals, the bile flows into your small intestine.  Between meals, it is stored in your gallbladder.  When you eat fatty food, your gallbladder releases bile to break down larger fat particles into smaller fat droplets.  The fat is further broken down by digestive enzymes that come from your pancreas.  If you've had your gallbladder removed, it is important to remember that your liver is still producing bile.  Here are some things you can do to live healthy and well, without a gallbladder.

To create a healthy gut environment and optimize your digestion, it is a good idea to detoxify your liver and bile ducts.  Milk thistle is one the most popular herbs for repairing the liver due to the flavonoid called silymarin, that is found in it's seeds.  Dandelion root, ginger, and beetroot are other powerful liver detoxifiers.  It's also important to stay hydrated so that the liver can cleanse.  Drinking warm lemon water or herbal teas can help you do this.  Regular exercise and infrared saunas also support detoxification through sweating.

Eating an anti-inflammatory diet is important for everyone's overall wellness, but it is especially important if you've had your gallbladder removed.  This means avoiding refined sugar and carbs, refined oils, heavily processed food, processed meat, and artificial ingredients.  Healthy foods that support production of bile and healthy bile flow include  artichokes, lemon, lime, mint, parsley, radishes, cucumber, celery, cilantro, radishes, dandelion greens, and turmeric are great for bile flow support.

Applying castor oil packs to the liver area can help to dilate the bile ducts and improve bowel function.  A great option is the castor oil pack  from Queen of Thrones because Dr. Marisol is an expert in castor oil therapy.  Her clever pack is easy to use and she includes the castor oil pack with organic castor oil in a glass jar.  It is important to get organic castor oil in a glass jar because pesticide residue contained in conventional castor oil and the plastic residue from a non-glass container, can be absorbed through the skin.

Stomach acid plays an important role in stimulating bile secretion into your small intestine.   Stomach acid is also important because it helps you break down the food you eat so that it can be utilized by the body.  Low stomach acid can lead to increased inflammation which can deplete minerals and anti-oxidants throughout your body.  Your stomach will begin producing stomach acid when you begin eating, especially when you are consuming protein.  For this reason, it is better to eat your protein with your salad or veggies, instead of eating it after you eat your salad.  Another way to make sure you have enough stomach acid to property digest a meal is to minimize consumption of liquids immediately before and after a meal.

Betaine hydrochloride (HCI) can be taken to make sure you have enough stomach acid so that you can get the most out of your food.  Always take it either half-way through the meal or right at the end of the meal.  Never take it before the meal because you will turn off your natural stomach acid production.  If you notice a mild burning sensation in your stomach or chest area, it is a sign that you are making enough stomach acid and don't need to keep taking the Betaine HCL.

Supporting and opening your bile ducts are critical for optimal bile flow and digestive health.  Tudca (Tauroursodeoxycholic Acid) is a is a water soluble bile acid.  It can help thin the bile and dilate your bile ducts.  It also helps to break down fats and can be helpful for maintaining healthy blood sugar levels.

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