Posts

Got Heartburn?

According to the National Institute of Health, 20% of Americans suffer from heartburn symptoms at least once per week, and nearly half of these people experience symptoms every day.

The pain associated with heartburn is caused by stomach acid backing up into the esophagus through the valve at the entry point of the stomach. The lining of the esophagus is not able to handle the extreme acidity of stomach acid, and because of this, acid reflux can cause considerable damage and lead to ulceration and even cancer.

According to Jonathan Wright in his book Why Stomach Acid is Good For You by, the best way to avoid heartburn and prevent acid reflux is to support proper function of the lower esophageal sphincter. The following are some practical ways to do this.

  • Drink more water. Dehydration can lead to acid reflux by causing the lower esophageal sphincter to relax.
  • Avoid foods and beverages that can weaken the lower esophageal sphincter. This includes chocolate, coffee, mints, sugar, alcohol and onions.
  • Don’t overeat. Excessively large meals put pressure on the lower esophageal sphincter and encourage it to open when it shouldn’t.
  • Elevate the head of your bed by 4 to 8 inches. This will keep gravity working in your favor and make it less likely for stomach acid to drain into the esophagus.
  • Get tested for food sensitivities and avoid the reactive foods that may be interfering with the function of the lower esophageal sphincter. Consider a trial of eliminating grains and dairy from your diet. These are the two most likely food groups to cause sensitivities.

It’s also helpful to avoid foods and beverages that can irritate the lining of the esophagus. This includes citrus fruits, tomatoes, spicy foods, coffee and carbonated beverages.

For more information on heartburn and acid reflux, I highly recommend that you read Why Stomach Acid is Good For You by Jonathan Wright, MD.

Join my FREE WEBINAR this Thursday April 20th at 6pm Pacific on Healthy Gut, Healthy Body – Unlocking the Power of Your Second Brain.” REGISTER HERE 

How to Not Get Sick While Traveling

ROMEWant to know how to not get sick while traveling? I have been in 10 cities and 5 countries in the last two weeks and of course there is exposure to all kinds of things that could make me sick! How do I stay healthy while traveling? The thing to realize is traveling also takes us away from many of the things that keep us healthy such as fresh, well-balanced meals, regular exercise and good quality sleep. Here are my TOP TEN TIPS on how to not get sick while traveling.

  1. Take a Probiotic every day

This is probably my most important habit while traveling. I often double dose when I am away in a foreign country. It can protect from traveler’s diarrhea as well as boost your immune system. About 70 percent of our immune system is in our gut! Make sure your probiotic contains lactobacilli and bifidobacteria with a total of at least 30 billion units. CLICK HERE for my recommendations.

  1. Dose up on Vitamin D

I take 10,000 IU of Vitamin D for 5 consecutive days at the start of traveling to give my immune system a boost.

  1. Take Magnesium before bed

Magnesium acts like a natural relaxant and taking 400 mg of magnesium citrate for the first two nights of travel may not only help you fall asleep but also acts as a laxative by pulling water into the intestines. It really helps to keep you regular!

  1. Take your supplements

Boost your cellular defenses with a high quality nutritional supplement. CLICK HERE to learn what I use and recommend.

  1. Get good quality sleep

Sleep is so important for cellular health and repair and regeneration. Sleep deprivation will  affect your immune system.

  1. Drink lots of water and stick to carbonated water and/or intact seal.

Drinking water is a big must while you travel because it flushes your body of toxins, helps your digestion (which is associated with your immune system) and keeps you hydrated. Keep water with you throughout the day and chug a glass before you head out in the morning and before you go to bed. Drink only bottled water with an intact seal. Carbonated water is popular in Europe. Carbonation kills intestinal pathogens by reducing the water’s PH level.

  1. Don’t Brush your teeth with tap water

Tie a ribbon around the faucet as a reminder!

  1. Keep healthy snacks around

I don’t travel without some sort of nut mix and protein bars. This gives my immunity a boost and keeps me less tempted to eat something unhealthy on the go when hunger creeps up.

  1. Exercise as much as you can

Exercise boosts your immune system as well as your mood so you can make healthier choices.

  1. Wash your hands (a lot) and carry hand sanitiser

Your skin is your first line of defense and your hands specifically are always touching things and then touching your own face, mouth, or eyes.

Enjoy staying healthy while traveling!

 

Sports Nutrition Goals


 

There is so much to learn when it comes to Sports Nutrition and an area I am very interested in. I will be providing resources on this topic and especially on my website at http://drkarenwolfe.org/sports-nutrition/

There are 4 main goals of Sports Nutrition

1. Improve performance

2. Decrease Injury

3. Increase recovery Time

4. Protect Body Long term

 HYDRATION TIPS FOR SPORTS  NUTRITION

During Your Workout

Proper hydration during exercise will vary based on your exercise intensity and duration and even the weather. In order to simplify the recommendations, a good starting point is to drink 8-10 fl oz of water every 15 min during exercise.

If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink every 15 – 30 minutes. Exercising for more than about 90 minutes usually requires that you replenish lost carbohydrates

If your workout is less than an hour, odds are you don’t need to consume anything extra.

After Your Workout

The general rule is simple: drink enough water to replace water lost through sweat. The best way to determine this is by weighing yourself before and after exercise. For every pound of body weight lost, you’ll need to consume about 3 cups of fluid.

Another way to determine how much liquid to consume is to check the color of your urine. Dark, concentrated urine may indicate dehydration. Your urine should be relatively clear in color.