Optimizing Sleep

IBS is a digestive disorder characterized by bloating, changes in bowel habits, and abdominal pain which can be caused by digestive insufficiencies, food intolerances, or infections. Many potential treatments are available depending on the cause. Irritable bowel syndrome (IBS) can be classified as diarrhea-predominant, constipation-predominant, or a mixed subtype of either. Studies show that those diagnosed with IBS usually have an altered gut microbiome, increased inflammation/ intestinal permeability, and systemic immune reactivity. Causes of IBS: Digestive Insufficiencies: Digestion imbalance and improper absorption may contribute to bowel symptoms. Gut Dysbiosis: Disruption in your normal gut bacteria are often observed in patients with IBS. History of Gastrointestinal Infection: Research shows that previous gastrointestinal infection is a risk factor to develop IBS. We also have benign gut bacteria that under environmental pressures- such as overuse of antibiotics, poor diet and toxin exposure -can promote unwanted overgrowth and disrupt your gut. Adverse Food Reactions: Studies have shown a correlation between certain foods and the development of symptoms. These foods often contain FODMAPs, lactose, or gluten. Anxiety and stress: Lifestyle and environmental factors can affect the emergence and severity of IBS. Research shows that negative emotions, such as anxiety, play a major role in GI functioning due to the bidirectional relationship between the gut and brain axis. Genetics and Vitamin Deficiency: Vitamin D deficiency and genetics have also been tied to the development of IBS. At Select Internal Medicine we take a root cause approach by offering further analysis with gut microbiome testing and food sensitivity testing and then formulate a personalized protocol for gut healing. Understanding the various factors that affect your gut microbiome helps to optimize the treatment regimen! Written by Dr. Dina Diehl

As we enter the fall and winter months many of us become more susceptible to infections since we spend more time indoors and in colder temperatures. There are numerous ways we can prepare our bodies and boost our immune systems to help prevent infections. Tips to Improve Your Immune System Eat a healthy and balanced diet that is rich in colorful fruits and vegetables. Try to aim for 7-10 servings of fruits/veggies a day. Get moderate, regular exercise to boost your overall health. Exercise increases infection-fighting white blood cells, improves circulation, and decreases stress hormones. Manage stress through relaxation and mindfulness as chronic stress can alter your immune system. Get adequate sleep for your body to recover which on average is 7-8 hours a night. Stay hydrated and if you drink alcohol, only drink in moderation. Maintain a healthy weight since increased weight leads to increased inflammation and can worsen infections. Wash your hands frequently, disinfect surfaces/objects, and avoid close contact with those who are sick. Stay up to date on recommended vaccines. Avoid smoking and limit exposure to pollutants. Supplements to Support Immune Function Quality Multi-Vitamin - A must! Consult with your doctor on recommended brands. Our bodies require certain micronutrients to work that can be difficult to get from your diet alone! Vitamin C- known for antioxidant properties. Regular use can shorten the duration of colds. Higher doses can be taken during illness and can act as an antihistamine and anti-inflammatory. Vitamin D- regulates immune function and can reduce the risk of infections. Vitamin D deficiency is linked to an increased susceptibility to infections. Vitamin A - can support your body's ability to fight respiratory infections when used short term. Zinc- supports immune cell function and can reduce frequency and duration when started within 24 hours of symptom onset. Echinacea- stimulates immune function and can be taken as preventive or for acute infection. Elderberry- could help reduce the duration of cold /flu symptoms. Astralagus- has anti-bacterial and anti-inflammatory properties to support the immune system. Quercetin- shown to decrease viral growth at initial stages. NAC -promotes glutathione which is a potent anti- oxidant that supports immune function. It has been shown to suppress viral replication and reduce inflammation. Probiotics- supports gut health which is linked to your immunity. Consult with your provider on what is best for you! Written by: Dr. Dina Diehl

"Inflammaging" is a term that combines "inflammation" and "aging" and refers to the chronic, low-grade inflammation that tends to increase with age. It's believed to be a key factor in the aging process and is associated with various age-related diseases Factors that contribute to Inflammaging Chronic Infections: Lingering chronic infections can activate the immune system and lead to inflammation. Lifestyle Factors: Poor diet, stress, lack of exercise and other unhealthy habits can contribute to chronic inflammation in the body. Clean up your lifestyle to offset inflammation! Cellular Senescence: As we age cells can deteriorate and stop dividing and can secrete inflammatory markers. Measures to promote autophagy such as fasting and cold plunges/saunas can be helpful to offset this. Immune System Dysregulation: As we age your body's immune system becomes less efficient in distinguishing harmful and unharmful signals leading to inflammation. Dysfunctional mitochondria: Mitochondrial are the power houses is our cells and when these are not functioning optimally it can promote aging and decreased energy. There are supplements that you can take to help optimize your mitochondrial function! Leaky gut: An imbalanced gut microbiome can lead to gut permeability and this barrier dysfunction can lead to inflammation. Obesity: Unhealthy weight, especially fat deposition around the abdomen, contributes to an increased release of inflammatory cytokines that cause inflammation throughout the body. Maintaining a healthy weight is an important factor to prevent this. In the field of aging and longevity , reducing inflammation is imperative. Following an anti-inflammatory healthy diet, getting adequate sleep, proper exercise, managing stress in addition to certain vitamin supplements are the cornerstone in reducing inflammation!  Written by: Dr. Dina Diehl

There are various antiaging supplements available in the market. Some supplements may claim to have antiaging effects but their effectiveness & safety can vary.. below are some common antiaging supplements that have been studied for the potential benefits. 1. Omega-3 fatty acids: found in fatty fish and flaxseed oil they can have anti-inflammatory properties and support heart and brain health- make sure you pick up quality brand of omega-3's as needs to be a pure form. 2. Coenzyme Q 10: antioxidant that helps produce energy in cells and may have skin and heart health benefits. 3. Vitamin C: antioxidant that supports collagen production and helps protect the skin from oxidative stress and damage. 4. Vitamin E: antioxidant that may help protect the skin from damage caused by UV rays and other environmental factors. 5. Resveratrol: found in red wine and grapes it is an antioxidant that has been studied for its potential antiaging effects. 6. Curcumin: derived from turmeric and is an antioxidant that has anti-inflammatory properties. 7. Niacinamide (vitamin B3): vitamin studied for its potential to improving skin elasticity and reducing fine lines. 8. Collagen supplements : there are some studies that suggest collagen could improve skin elasticity and hydration. 9. Green tea extract: contains polyphenol's that have antioxidant properties and could support skin health. 10. NMN ( Nicotinamde mononucleotide): precursor to NAD+ and shown to elevate levels of NAD+ which produces energy. 11. NAD+ ( Nicotinamide adenine dinucleotide): important for energy production and supplementation has been shown to slow mitochondrial decline ( the powerhouses of our cells) and improve health and age. 12. NR ( Nicotinamde riboside): precursor to NAD+ and shown to elevate levels of NAD+ which produces energy. These supplements could offer potential benefits but they are not a substitute for healthy lifestyle which includes a balanced diet, exercise, sleep and proper skin care. Additionally, individual responses to supplements can always vary and supplements can interact with medications.. so always consult with a physician before starting.  Written by: Dr Dina Diehl

Everybody wants to look and feel good- especially with summer around the corner! We have included a few potential reasons beyond diet, sleep, stress and exercise as to why you could be struggling with weight loss and some recommendations on how to remedy. 8 Potential Alternate Reasons You Could be Struggling to Lose Weight Nutritional Imbalances- we tend to eat an overabundance of calories in processed foods that have depleted nutrients. It is important to eat nutrient rich foods and follow a higher protein, lower carb diet and trying to "eat the rainbow" by incorporating phytorich, colorful foods in every meal. Unbalanced gut microbiome- this is the ecosystem/bacteria in your gut and when unbalanced can contribute to weight issues. These abnormal bacteria can contribute to "leaky gut" and these toxins can be released into the blood stream and stimulate the immune system and affect the insulin receptors to release more insulin and contribute to weight gain. Inflammation-can stem from various toxins, viruses, gut microbiome, food allergens, processed food and heavy metals in our environment-even untreated sleep apnea can put a strain on our bodies. This chronic inflammation can damage our DNA . There is a direct link between inflammation and the ability to lose weight. Environmental toxins/obesogens- these are compounds/chemicals in environment that can interfere with your metabolism. Try to reduce exposure to chemicals in your home products/beauty products and foods. The phone app "Think Dirty" can be helpful when trying to decide on safe products. There are supplements that can also be taken to help support you body's natural detoxification system too! Metabolism-if your mitochondria (powerhouses in your cells) are not functioning well it can contribute to aging and weight gain. A low glycemic diet, time restricted eating, HIT training, hot/cold therapies and certain supplements can support your mitochondria to help. Hormone irregularities- thyroid, adrenal and sex hormones play an important component to weight management. It is recommended to have your thyroid evaluated and be sure you are supporting your thyroid so it can function properly. Stress can contribute to weight gain by stimulating your adrenal gland to increase your cortisol levels which increases your appetite and contributes to belly fat. Your sex hormones also naturally decline with aging and lack of testosterone can contribute to losing muscle mass and gaining fat. Women also tend to have estrogen dominance and this can contribute to storing fat. To help balance estrogen balance you can try limiting sugar, alcohol, dairy and processed foods. Genetics- There are various genes that contribute to obesity/insulin resistance. Some genes can make you more sensitive to carbohydrates and fats while other genes can affect your responsiveness to exercise. There are tests that we can be run to evaluate this! Social networks - Our behavior can be determined by our social networks. Data has shown that if you have friends or family that are overweight you are more predisposed to being overweight too. Tips For Support Weight loss Eat clean, whole foods that are sustainably grown when able Try to aim for 10,000+ steps daily to stay active and 150 minutes of scheduled exercise a week at minimum and more if desire to lose weight Eat enough protein daily ( 1.3gram/kg/day) Avoid storing food in plastic containers due to the endocrine disrupting chemicals and opt for glass options Choose clean, non-toxic cosmetic and personal care products Supplement with micronutrients such as vitamins, minerals and antioxidants. Micronutrients are involved by helping proteins work properly in our bodies, are needed as cofactors for cell processes and bind to reactive/damaging molecules to neutralize them. Consider hormone replacement when applicable Supplement with quality probiotic to balance gut microbiome Written by: Dr. Dina Diehl

High Blood Pressure is otherwise known as Hypertension. It is important to know what are some contributing causes for hypertension and how we can adjust our lifestyle to prevent and treat it. High blood pressure is known as the "silent killer" as some individuals are not even aware they have abnormal blood pressure. It is important to have regular doctor visits so that you can undergo proper screening and treatment. Stage I hypertension is when your blood pressure reading is greater than 130/80. The proper way to check your blood pressure is after sitting down, relaxed for 5 minutes without any recent caffeine intake, exercise, acute stress or pain. If left untreated Hypertension can lead to heart disease, kidney impairment, heart failure and strokes. Some signs you could have untreated high blood pressure can be headaches, blurred vision, dizziness, shortness of breath, chest pain, palpitations and fatigue to name a few. What contributes to Hypertension? Insulin resistance/ Prediabetes Obesity Inflammatory/Processed food diet Stress and lack of exercise Untreated sleep apnea Magnesium deficiency/Omega-3 deficiency Heavy metal toxicity Genetics Age/Race Certain medications and over the counter supplements What can you do to improve your blood pressure? Reduce inflammation by decreasing processed food intake Eat a plant rich diet that is high in fiber Increasing omega-3's in the diet ( such as wild caught salmon, herring, mackerel) Limit carbohydrate and sugar intake to improve insulin resistance and prediabetes Limit alcohol/caffeine intake Limit salt intake found in processed foods Ensure adequate sleep by following proper sleep hygiene Stress management and incorporating meditation and other stress relieving measures Regular exercise routine aiming for 30 minutes 5 days a week ( can decrease cardiovascular risk by 30% and lower blood pressure 4-9 points) What are some supplements that can be beneficial? Quality multi-vitamin Magnesium biglycinate or Magnesium citrate Omega-3 fish oils B complex Vitamin D Coenzyme Q 10

Your microbiome is basically a collection of microorganisms and their genetic material that live in your intestinal tract. These microorganisms are critical to your health and wellbeing. How can you be sure that you are eating for your microbiome? What does your microbiome do? Gut bacteria were thought only to regulate bowel movements however more research has shown that the gut bacteria affect your entire body... including your brain! The beneficial bacteria in your gut can help with digestion, reduce anxiety, protect against infection and some forms of cancer, balance mood and synthesize some vitamins. Good bacteria in the gut have been associated with lower rates of medical conditions such as obesity, diabetes and gastrointestinal diseases. If you have too many bad bacteria and too few good bacteria serious health problems can arise. Your good bacteria can be killed by illness, trauma, stress, surgery or unhealthy eating habits. The antibiotics we take for infections kill the bad bacteria but also may kill off your good bacteria. You can keep your microbiome healthy by eating the correct foods that feed the good bacteria and avoiding those foods that encourage bad bacteria. Feed your Microbiome...The foods we eat influence our microbiome. Different microbes thrive on different foods. You can stimulate the growth of good bacteria by taking probiotics and eating specific foods that bacteria are known to thrive on such as prebiotics. Tips to maintain your healthy microbiome: Hydrate- it is important to drink approximately half your body weight in ounces and other noncaffeinated beverages free of sugars. Include prebiotic and probiotic foods in your diet. Eat high-fiber vegetables which maintain a healthy digestive system. Limit or avoid processed foods and other foods that are high in sugar and artificial sweeteners and transfats. Limit or avoid foods which you are sensitive, intolerant or allergic. Some common examples can be corn, dairy, eggs, fish, gluten, soy, peanut and tree nuts. Take antibiotics only when necessary. During and after completing a course of antibiotics eat probiotic foods and take a probiotic supplement as this can help rebuild the population of healthy gut bacteria.