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Gut Inflammation: Causes & Support Strategies|

by Dr. Thomas K. Lo, Advanced Chiropractic & Nutritional Healing Center

Your gut health affects your entire body. It affects your immune, brain, mental, and skin health. Gut inflammation also affects your energy levels and overall wellness. If you have gut inflammation and your gut health is compromised, you may start experiencing both gut health and non-gut health symptoms and health issues.

With natural support strategies, you can reduce gut inflammation and related symptoms.

What Is Gut Inflammation?

There are two types of inflammation: acute and chronic inflammation. Acute inflammation (a sudden onset) is a healthy and normal response from your body to any injury, allergen, infection, or illness. If you fall off your bike and scrape your knee, your body will start to generate inflammation. You will notice some redness, swelling, bruising, or pain. If you catch a respiratory infection or have seasonal allergies, your body will try to fight it with acute inflammation. You may experience some congestion, a sore throat, sneezing, irritation, red eyes, or watery eyes.

An acute response will subside and disappear as you recover. Acute inflammation will only last a day, a few days, or a few weeks, depending on the cause and severity. It will not result in ongoing, long-term problems. Chronic inflammation, on the other hand, is long-term, low-grade inflammation without a single specific triggering event or clear cause. Poor dietary and lifestyle choices, environmental factors, chronic stress, poor sleep, and other factors can result in chronic inflammation.

Chronic inflammation means that your body is experiencing triggers all the time and reacting with inflammation on a constant basis. Chronic inflammation can lead to chronic symptoms and chronic health issues. In fact, chronic inflammation is one of the root causes of most major chronic diseases.

In this article, we will be talking about chronic inflammation affecting your gut. It means that your intestines become inflamed and are chronically inflamed. Chronic gut inflammation is also characterized by gut microbiome imbalance and an array of chronic gut health symptoms. Since your gut is connected to your entire body, chronic gut inflammation also increases the risk of chronic symptoms and health issues in other parts of your body.

Gut Inflammation Symptoms

Symptoms of gut inflammation may include, but is not limited to, abdominal pain or cramping, bloating, gas, diarrhea, constipation, nausea, vomiting, mucus in stool, unusual stool (unusual color, texture, or smell), mixed bowel habits, feeling of incomplete bowel movements, blood in stool, loss of appetite, unintentional weight loss, weight gain, sugar cravings, low energy, and fatigue.

Gut inflammation may also result in non-gut-related symptoms, including, but not limited to, brain fog, headaches or migraines, skin issues, mouth sores, painful joints, allergies, redness or pain in the eyes, mental health issues, night sweats, menstrual changes, kidney stones, and fever.

Gut Inflammation & Leaky Gut Syndrome

Your gut is critical for the breakdown, digestion, and absorption of nutrients from your food for repair, growth, energy, health, and well-being. It is also important for protecting you from pathogens, like bad bacteria, fungi, parasites, and toxins in your gut. If you have leaky gut syndrome, your gut health is compromised and cannot do its job.

Leaky gut syndrome develops when your intestinal barrier becomes leaky. Under normal circumstances, your intestinal barrier has tiny holes in it. They are large enough to allow water and nutrients to pass through, but they are too small for invaders to enter your bloodstream. However, when due to chronic inflammation, a poor diet, poor lifestyle choices, toxin exposure, or chronic stress, these openings can become larger.

When these holes in your intestinal wall become too big, you develop leaky gut. This means that microbes, undigested food particles, and toxins can now escape into your bloodstream. While chronic inflammation is one of the underlying causes and triggers of leaky gut syndrome, leaky gut syndrome also feeds chronic inflammation, creating a vicious cycle.

Leaky gut syndrome can trigger chronic inflammation and an autoimmune reaction. It can result in digestive troubles, fatigue, brain fog, digestive troubles, skin problems, histamine intolerance, and autoimmunity. According to a 2019 study published in PNAS (Proceedings of the National Academy of Sciences), leaky gut syndrome may cause autoimmune disease, such as autoimmune diabetes mellitus.

Natural Support Strategies for Inflammation

Some support strategies include avoiding long-term use and overuse of certain medications, especially antibiotics, PPIs, NSAIDs, and SSRIs, if possible. Work with a practitioner to reduce the risk of gut inflammation and related symptoms.

A 2021 study published in BMJ found that eating a diet high in processed foods, processed sugar, alcohol, and processed animal foods were associated with increased intestinal inflammatory markers, gut inflammation, and gut microbiome imbalance

One of the best ways to support your gut health and reduce gut inflammation is following gut-friendly nutrition strategies. You can try an elimination diet.

Going on an elimination diet is the best strategy to find out what food sensitivities you may have. To start, take out the following food groups from your diet for two weeks: gluten, dairy, refined sugar, corn, soy, eggs, all grains, vegetable oils, shellfish, tree nuts, legumes, and nightshade vegetables. Make sure that you remove these foods completely. Eating just a bit of these triggering foods can cause symptoms and compromise your efforts.

After a two-week elimination period, introduce foods to your diet one by one. Eat new food for two to three days. Notice your symptoms. If you have symptoms, remove them. Add a new food, note your symptoms, and continue.

Reducing stress and optimizing your sleep can be very helpful. Taking a few deep breaths can reduce your stress levels immediately.

Practicing meditation, gratitude, and mindfulness can help you to learn how to respond to stress better and lower your stress levels. Time spent exercising is also a great way to calm your mind and reduce stress.

You can also use ginger because it improves your digestive juices.

Adding probiotic-rich foods in your diet, including sauerkraut, kimchi, fermented vegetables, coconut kefir, pickles, and kombucha is helpful.

Remember, gut inflammation can compromise your entire health. It can affect your immune, brain, mental, and skin health, energy levels, and overall wellness. It can lead to an array of health issues.

If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. The office is located at 7310 Grove Road #107 in Frederick. Check out the website at www.doctorlo.com.

*Source: Drjockers.com

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Make Vegetables, Fruits,  and Herbs Your Partner in Health

by Dr. Thomas K. Lo, Advanced Chiropractic & Nutritional Healing Center

I just love how delicious and nutritious fresh vegetables from the garden are. Some of my favorites are vine-ripened tomatoes, just-harvested peaches and corn, also fresh herbs and spices.

Growing your own edible plants—whether in a backyard garden or a few pots on your windowsill—can be fun, rewarding, and healthful. You can even share your garden’s bounty with friends and neighbors.

“Gardening has many health benefits. It allows you to get outside, get active, and sit less, which might help to reduce stress,” says Dr. Philip Smith, a life-long gardener who oversees obesity research at NIH. “Gardening can also help to improve your diet if you eat more fruits and vegetables. They have a more intense flavor when ripe and freshly picked.”

The benefits of fruits and vegetables are that they are full of fiber and essential vitamins and minerals. Research has shown that eating fruits and vegetables as part of an overall healthy diet can reduce your risk for long-term diseases, such as heart disease, stroke, and some types of cancer. The fiber in fruits and vegetables can help relieve constipation and normalize your bowel movements.

Fruits and vegetables may also help reduce your calorie intake—especially if they are replacing high-calorie, processed foods—to help you control your weight. Adding herbs and spices to your food gives it rich and interesting flavors without adding calories.

Gardening and growing herbs and spices can enhance your mental health as well. Studies have found that being physically active in natural environments—or even simple exposure to nature—can improve mood, reduce anxiety, and enhance self-esteem.

“Growing your own vegetables and digging into the dirt can increase physical activity and give one a feeling of well-being and a sense of connection to the Earth,” Smith says.

Children can also benefit from growing and caring for edible plants. Studies have found that kids involved with gardening programs tend to make healthier food choices, eat more fruits and vegetables, and have improved social skills.

“Gardening can help little children learn about growing and caring for things. They may find that they enjoy eating the fruits and vegetables they have grown themselves. And they may like eating the foods they know are good for them,” Smith says. “Adults, too, find they appreciate the many delicious tastes of fruits and vegetables that come fresh from the garden.”

Cancer survivors who took up gardening in a small NIH-funded study tended to have increased physical activity and vegetable intake, along with improved strength and endurance.

Another recently launched NIH study is looking at whether American Indian families who engage in community gardening will boost their fruit and vegetable intake and reduce their body weight.

“The researchers are also looking at whether gardening can lower blood pressure, increase hand strength, and lead to better mental and physical health,” says NIH’s Dr. Charlotte Pratt, who oversees research on nutrition, physical activity, and heart health.

“Americans generally don’t eat enough fruits and vegetables; it’s one of the major drawbacks of our diets today,” Pratt said.

The federal Dietary Guidelines for Americans recommends that adults who eat about 2,000 calories daily should eat about two-and-a-half cups of vegetables and two cups of fruit a day. However, only a small percentage of adults and children meet both fruit and vegetable recommendations.

When you choose your vegetables, try to eat an assortment of colors and types every day. Broccoli, spinach, collard greens, kale, and other dark leafy greens are good choices. Also, choose red and orange vegetables, such as tomatoes, carrots, sweet potatoes, beets, or red/orange peppers. Other great choices are eggplant and summer/ winter squash. Many of these are easy to grow at home.

“These are all good sources of vitamins, in general, including vitamins A and C, and they tend to be good sources of fiber as well,” Pratt says. “Some vegetables can also provide minerals, like potassium, iron, and calcium.”

The many nutrients in fruits and vegetables are essential to good health. If you are taking medications, though, ask your doctor if there are certain fruits and vegetables you should avoid because some plant-based products can interfere with how certain medicines work. For instance, grapefruit can interact with certain drugs, including some cholesterol, blood pressure, and allergy prescription medications.

“For people who take medications to prevent blood clots, problems might arise from eating dark green vegetables, which are rich in vitamin K,” Pratt said. Vitamin K helps to promote blood clotting, but blood thinners have the opposite effect. Foods rich in vitamin K include kale, spinach, Brussels sprouts, and some types of lettuce.

“Herbs and spices have long been used to flavor foods. And they’ve been used since ancient times for medicinal purposes as well,” said Dr. Craig Hopp, an expert in herbal products research at NIH.

When you grow herbs in your garden or in windowsill containers, you can easily add them to your meals and create a great taste. Plus, you can freeze or dry your herbs to have them all year round. You can also grow them all year round inside in colder climates.

If you think that you do not have space for a backyard garden, think again.

“Some vegetables like tomatoes, carrots, lettuce, potatoes, kale, and peppers don’t require much space,” stated Smith. These vegetables can easily be grown in pots or small gardens. “You can also try growing hanger tomatoes, which can be suspended from your deck or porch.”

Wherever you get your fresh fruit and vegetables, whether from your own back yard, a farmer’s market, or a store, make sure you and your family eat plenty of fruits and vegetables every day.

   Think it is too cold outside to get fruits and vegetables? If industrious, you can freeze or can a lot of them that you grow or purchase when in season. You can also purchase frozen vegetables and fruits from the frozen section at the store where you shop.

Take the colder months to plan a garden, whether it is a small plot in your backyard or in containers, and decide what you would like to start growing in the spring. Also, do not forget about the herbs and spices you can grow all year inside your home.  

If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. The office is located at 7310 Grove Road #107 in Frederick. Check out the website at www.doctorlo.com.

Health Matters – Ask Dr. Lo

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by Dr. Thomas K. Lo

Plantar Fasciitis Causes & Exercises to Prevent It

Plantar fasciitis causes pain in the bottom of the heel. The plantar fascia is a thick, web-like ligament that connects your heel to the front of your foot. It acts as a shock absorber and supports the arch of your foot, helping you walk.

Plantar fasciitis is one of the most common foot conditions, affecting millions of people each year and accounting for more doctors’ visits than any other foot problem.

Some Causes of Plantar Fasciitis

Active men and women between the ages of 40 and 70 are at the highest risk for developing plantar fasciitis. It is also slightly more common in women than in men. Women who are pregnant often experience bouts of plantar fasciitis, particularly during late pregnancy.

You are at a greater risk of developing plantar fasciitis if you are overweight or obese. This is due to the increased pressure on your plantar fascia ligaments, especially if you have sudden weight gain.

If you are a long-distance runner, you may be more likely to develop plantar fascia problems. You are also at risk if you have a very active job that involves being on your feet often, such as working in a factory or being a restaurant server.

If you have structural foot problems, such as very high arches or very flat feet, you may develop plantar fasciitis. A tight Achilles tendon, a tendon attaching your calf muscle to your heel, may also result in plantar fascia pain. Simply wearing shoes with soft soles and poor arch support can also result in plantar fasciitis.

The Most Common Symptoms

Plantar fasciitis symptoms usually develop gradually over several weeks or months, especially after beginning  an exercise program or becoming active in a new way. The most common symptoms are:

• Pain in the heel, especially when waking up and taking the first few steps of the day;

• Worsening bone and joint pain after exercising, lifting weights, or carrying heavy objects;

• Tenderness and sometimes swelling throughout the feet;

• Trouble walking normally and completing everyday tasks without pain; and

• Reduced pain when stopping repetitive movements or exercising for a period of time.

Foot Exercises for Plantar Fasciitis

Certain exercise and stretching programs can significantly help to reduce the pain and symptoms of plantar fasciitis.

Short Foot Exercise. Pull ball of foot toward the heel while sitting or standing. Hold 8 seconds and repeat 10 times.

Plantar Fascia Stretch. While sitting, cross your legs and pull the toes back. Hold for 30 seconds and message the fascia while stretching. Do three reps on each foot.

Toes Lift. While standing with feet shoulder width apart, lift all toes and hold for five seconds, then lower them to the floor. Repeat six to eight times. Then raise all toes, hold for five seconds, then lower them one toe at a time, starting with the small toe. Repeat six to eight times.

Posterior Tibia Tendon Strengthening. Standing with a tennis ball or pickle ball squeezed between your ankles, raise your feet onto your toes. Hold for two seconds and slowly drop down in four seconds. Do three sets of 10 with rest between sets for a few seconds.

Calf Wall Stretches. With one leg planting forward and the other leg stretching backward, while holding feet firmly against the ground, stretch the back leg calf to tolerance. Hold 30 seconds and do each calf three times.

Achilles Tendon Stretch. Standing on steps or stepladder while holding onto something to maintain balance, drag the heels, hold 30 seconds. Do it three times. Do with both feet, then one foot at a time. If the plantar fascia is too painful—and for patients with balance problems—you can stand on a thick phone book or a red brick on front feet/foot, then lean forward until you feel the tendon being stretched out to tolerance.

Five Plantar Fasciitis Treatments You Can Try at Home

For the majority of people with plantar fasciitis, conservative treatments—as opposed to more aggressive treatments like surgery, shock wave therapy, or steroid injections—can help decrease inflammation and pain.

Rest, Massage & Ice the Heel. One of the best things you can do when treating plantar fasciitis involves taking time off from repetitive movements that trigger the condition and increase pain. You will likely need at least several weeks of rest to allow the affected tissue to heal properly, although the exact time-period needed differs from person to person. While you are giving your feet a rest, you can continue to perform low-impact sports that do not cause pain, including swimming or bicycling. Immediately after an injury or an episode that causes swelling to your foot, ice can be helpful. Try elevating the affected foot and applying an ice pack for 15 to 20 minutes, two to four times, daily. Some experts even recommend freezing a water-filled paper cup and rolling it over the site of discomfort for about five to seven minutes to massage the area.

Once swelling subsides, after about two to three days, massage the heel and apply heat. Warm oil massages with coconut oil or olive oil are extremely beneficial for your feet because they increase blood and fluid flow, speed up the healing process and break up scar tissue or adhesions that can harden. Massage the painful heel with your hands in circular motions for 15 minutes or more, daily. 

Practice Heel Exercises and Plantar Fasciitis Stretches. Studies show that in patients with plantar fasciitis, stretching exercises for the legs and affected heel are one of the most effective treatment options. Stretching the bottom of the foot, along with exercising and strengthening the legs (especially the calf and Achilles tendon), reduces tissue adhesion, improves form, and helps improve range of motion. Refer to the six foot exercises listed above in this article.

Wear Supportive Shoes & Footwear. Your shoes can really affect your walking or running form. Shoes also affect your ability to withstand force and pressure. If you experience heel pain frequently, it is a good idea to consult an expert. They can measure your feet and help you find the best type of sneakers or shoes for your foot type. Look for shoes that offer extra cushion and arch support, which lowers risk for injury.

If you are a runner, make sure to buy new shoes after about 500 miles of use to avoid wear-out and injury. Avoiding high heels, sandals, and going barefoot on hard surfaces can all help control heel pains and symptoms.

Maintain a Healthy Weight. Reaching and sustaining a healthy body weight (meaning a BMI of 19 to 25 for most people) can help minimize the amount of stress placed on your heels. The higher your body weight and the weaker your lower leg muscles, the more pressure your heels experience.

Eating an anti-inflammatory diet, reducing stress, getting enough sleep, and regularly exercising can all help with weight loss. Some of the best foods for weight loss and controlling inflammation to include in your diet are fresh fruits and vegetables, wild-caught fish, fermented foods, nuts and seeds, and healthy proteins like cage-free eggs and pasture-raised poultry.

Consider Visiting a Health Professional. If the pain does not subside, consider visiting a professional such as a chiropractor, podiatrist, or physical therapist. They can show you how to perform heel exercises to stretch the plantar fascia in the most effective way. They can also help you learn how to strengthen your Achilles tendons, calves, and lower leg muscles, along with your ankles and lower back, to stabilize your body weight over your heels better.

Plantar Fasciitis Takeaway

According to the American Academy of Orthopedic Surgeons, more than 90 percent of all patients with plantar fasciitis will improve within 10 months of starting simple treatment methods that can be done at home.

If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com.