If you're new to this series of mine, welcome! My first post featuring Peppermint tea provides an overview on what causes bloating, why you might be constantly bloated, and much more. I suggest giving that a quick read so you have a better understanding of how these herbs and teas work together to help provide bloating and gas relief. 

Make sure you are following the Herbs and Teas for Bloating topic to stay up to date on the 5 that I'll be featuring! 

Sunburn treatment starts with prevention and as we all know, correctly using sunscreen will help prevent burns. 

Sunburns are caused by UV radiation rather than heat (which explains why we can get sunburns on cold, snowy days). Sunburns destroy skin, which controls the amount of heat our bodies retain or release, holds in fluids, and protects us from infection. 

Treatment of Sunburn:

1. Get out of the sun. Staying in the sun after the burn is present will make it worse.
2. Look for blisters. Blistering means the skin is completely damaged and complications are likely. If the area with blisters is bigger than one entire arm or the whole abdomen, seek medical attention by calling 911 or visiting the emergency department.
3. Take a cool shower or bath to soothe the pain.
4. Apply aloe or another cooling agent. Whatever you use, do not apply butter or oil to any burn!

Not a fan of Aloe or what you have at home to help your burn? Try my DIY recipe below, works like a charm!

Dr. G's Sunburn Spray Recipe

Ingredients:

• 1/2 tsp Lavender Essential Oil
• 1/2 cup Aloe Vera Juice
• 1 tsp Vitamin E Oil
• 1 tbs Apple Cider Vinegar

Instructions:

• Combine ingredients and store in a spritzer bottle.
• Shake well before use. 
• Apply as often as needed to reduce pain and speed healing. 
• Keep a bottle in the refrigerator for extra cooling relief. 

Here's to keeping your skin safe this Summer and all year round!

xoxo, Dr. G

If you've been following along, you now know the difference between Prebiotics, Probiotics, and Postbiotics.

In summary, to put it simply, prebiotics proceed probiotics, which proceed postbiotics. Postbiotics, in turn, promote the use of prebiotics. 

Prebiotics are like the “food”, probiotics are the microorganisms themselves, and postbiotics are the results of probiotics consuming that “food”. 

Postbiotics, while being a sort of probiotic waste, are what may be exerting many of the health effects on humans. This helps us understand the symbiotic relationship between gut microorganisms and humans on an even deeper level.

A balanced and healthy gut microbiome is essential for optimal immune function and digestion, and both the intestinal microbial community as well as their metabolites impact our entire system. 

Supporting gut microbes through a diverse, plant-based diet of fibers and prebiotic foods may ensure abundance of not only beneficial bacteria, but also those fermentation by-products, or postbiotics, that demonstrate nutritional, metabolic, and immune health benefits.

xox, Dr. G

Grilling or barbecuing meat at high temperatures leads to the production of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), compounds known as “mutagens” which damage DNA. HCAs are formed when amino acids and sugars present in meat react under high temperatures.

Additionally, liquid fat drips into the flame of a barbeque and creates smoke filled with PAHs, coating the surface of the meat. While the best solution is to use other cooking methods when possible, there are several simple ways to balance the effects of grilling your favorite foods.

Choose Meat Wisely

Emphasize leaner cuts of meat. Less fat drippings means less smoke and less exposure to PAHs. Further, removing the skin from poultry before cooking will reduce HCA formation.

Marinate

Not only does marinating meat impart more flavor, it can also be protective against carcinogenic compounds. Acid-containing marinades (e.g., those 

containing vinegar or lemon/lime juice) are best to reduce formation of HCAs. It is also important to note that traditional barbeque sauces, which tend to have a high sugar content, can increase formation of HCAs. If using these sauces, they should be added to foods after they have been cooked.

Add Herbs and Spices

Herbs and spices have been shown to reduce formation of HCAs when meats are grilled. Mint, onion, turmeric, garlic, rosemary, ginger, thyme, and red chili pepper are all great choices. These herbs can be used in marinades, mixed into ground meats, or used as a dry rub.

Avoid Over-cooking or Charring

The amount of time your meat contacts the grill makes a difference.  Try quicker -cooking proteins like fish or shrimp, or cut your meats into smaller pieces to reduce cooking time (meat and vegetable kebabs are a great solution). Rotate meat frequently to allow the center to fully cook without overheating the surface. Blackened or charred areas of meat can be removed to reduce exposure to HCAs and PAHs.

Try Grilling Other Food Groups

Fruits and vegetables have been shown to inhibit activity of HCAs and reduce DNA damage caused by these compounds. Fortunately, antioxidant rich produce can also be delicious when grilled.  Try zucchini, bell peppers, sweet potatoes, apples, peaches, pineapple, or even watermelon for a unique addition to your meal.

Who who considers themselves an 'expert griller' or someone that is comfortable grilling? I hope this information is helpful and for those that are new to it, let me know if you have any questions!

xox, Dr. G

What causes bloating? Disorders such as inflammatory bowel disease (which includes Crohn’s disease and ulcerative colitis) and celiac disease are the most serious causes of gastrointestinal bloating.

A sluggish bowel is also a major cause, particularly when it leads to chronic constipation. When your gut isn’t emptied often enough, your abdomen can become too ‘full’. Similarly, bloating can result from gastroparesis, a delay in the emptying of food from the stomach into the small intestine. This is often the result of low stomach acid.

Most often, poor gut bacteria are to blame. When ‘bad’ gut bacteria overwhelm your ‘good’ bacteria, the result is some form dysbiosis. If untreated, this can lead to Small Intestinal Bacterial Overgrowth (SIBO, which is too many bad bacteria in the small intestine) or Candida overgrowth.

SIBO occurs when bacteria from one part of the digestive tract end up in the small intestine, or when the naturally occurring bacteria in your small intestine grow out of control. This imbalance of bacteria in your gut can cause bloating, diarrhea, and pain.

Similarly, an overgrowth of Candida yeast can lead to gas and bloating and can usually live naturally in the gut without causing any problems – but when it grows out of control, it can wreak havoc on your normal digestive function.

There may also be certain foods you are allergic or intolerant to. Wheat and dairy are some of the most common causes of bloating, along with fructooligosaccharides (present in onions, garlic, apples and other foods containing high FODMAPs).

Of course, there are times it’s really hard to avoid certain foods. For example, you might know that beans and spices give you a terrible stomach-ache, but your boss has just ordered lunch for the office from the local Mexican restaurant or, you know that you can’t tolerate dairy products but your best friend has just given you a box of chocolates for your birthday.

In these cases, it’s helpful to know that relief is just a tea away.

There are many amazing medicinal herbs that can be brewed into a tea for bloating and gas relief. Drinking these teas throughout the day can help to relieve the pain and discomfort of digestive ills.

Make sure you are following the Herbs and Teas for Bloating topic to stay up to date on the 5 that I'll be featuring! 

Today we're continuing our journey through Menopause and covering the all too familiar...low sex drive. Before jumping in, if you're new here make sure to follow the Balancing Hormones in Menopause topic to catch up on this series of information.

Estrogen, progesterone and testosterone are key players in the maintenance of circulation, nerve transmission and cell division. So, an imbalance of these hormones can easily lead to changes in sexual response.

Declining estrogen levels common to the menopausal years can dampen nerve impulses during sex, making us less sensitive to vibration and touch. Since estrogens increase blood flow to sexually sensitive areas, decreased levels can slow or diminish the arousal response.

Imbalances of estrogen and testosterone can cause dryness and thinning of vaginal tissue making intercourse uncomfortable or downright painful – an effect that does absolutely nothing for libido.

Key to a normal sex drive is the right balance of estrogen to progesterone. Excess estrogen can reduce thyroid function, which inhibits libido. A balance stabilizes mood and supports thyroid function, which enhances libido. Significantly, progesterone is also a precursor to estrogen and testosterone, so we need it in steady supply for optimal sexual pleasure. 

Testosterone and DHEA also have a major impact on sex drive. Levels gradually decline in the years leading to menopause but can drop dramatically after oophorectomy or chemotherapy and radiation treatments.

If you have a low libido and have lost interest in sex, saliva testing to measure levels of estradiol, progesterone, testosterone and DHEA-S can establish probable cause and a rationale for correcting the imbalance.

Next up, we'll be covering bioidentical hormones during menopause. 

xox, Dr. G

There are hundreds of home water filters on the market and choosing one can feel overwhelming.

The good news is that most filter products on the market use one, or a combination of three primary technologies: carbon filtration, reverse osmosis and ion exchange. Once you understand how these technologies work, selecting the best one is much easier.

When you're weighing your options, keep in mind these considerations:

• Even filters of the same type can vary in their capacity to reduce the levels of specific contaminants. To ensure that a filter can significantly lower a particular contaminant, check that it has been certified to do so by an independent third-party certification company.
• For some contaminants, there may not be a third-party certification for some contaminants. Thus, a particular filter model that otherwise fits your needs might not be certified for a specific contaminant. But that filter may still help reduce the level of that contaminant in your water.

Carbon and Activated Carbon

Activated carbon chemically bonds with, and removes contaminants as water flows through the filter. Activated carbon filters' effectiveness varies significantly. Some are certified only to reduce chlorine and improve taste and odor. Others can reduce the levels of contaminants such as asbestos, lead, mercury and volatile organic compounds, or VOCs. However, activated carbon does not remove common inorganic pollutants such as arsenic, fluoride, hexavalent chromium, nitrate and perchlorate.

In general, carbon filters come in two forms: carbon block and granulated activated carbon.

• Carbon block: Carbon block filters contain activated carbon that is shaped into blocks under high pressure. They are usually more expensive than granular activated carbon but are generally more effective, because they have more surface area that comes into contact with your water. However, they may need to be replaced more often. Their effectiveness depends in part on how quickly water flows through the filter.
• Granulated activated carbon: These filters contain fine grains of activated carbon. They are usually less effective than carbon block filters, because they have a smaller surface area of activated carbon that comes into contact with water. Their effectiveness depends on how quickly water flows through the filter.

Reverse Osmosis

Reverse osmosis systems sold for home installation typically include one or more activated carbon and sediment filters, allowing such systems to reduce or remove a large number of contaminants. The initial activated carbon treatment captures and removes chlorine, trihalomethanes and VOCs. Next, during the reverse osmosis filtration, tap water passes through a semipermeable membrane that blocks any particles larger than water molecules. As a result, reverse osmosis systems effectively remove many contaminants, such as arsenic, fluoride, hexavalent chromium, nitrates and perchlorate.

Wasted water is the primary drawback of reverse osmosis systems. These systems typically take in five times more water than they produce for use, and the unused “reject” water is flushed down the drain.

Additionally, reverse osmosis treatment removes minerals that improve the taste of water and are essential for health, such as iron, calcium and magnesium. Manufacturers of reverse osmosis systems may offer different options to address this problem, such as the addition of mineral drops for remineralization.

Ion Exchange and Water Softeners

Water softeners typically use an iron-exchange process to reduce the levels of calcium and magnesium, which can build up in plumbing and fixtures, as well as barium and radium, which can be found in tap water. The levels of other contaminants usually remain unchanged.

Since water softeners replace calcium and magnesium with sodium, doctors may advise people with certain health conditions, such as those who wish to maintain a low-sodium diet, to avoid softened water. Softened water is not recommended for watering plants and gardens.

Distillation

This technology heats your water enough to vaporize it and then condenses the steam back into water. The process removes minerals, many bacteria and viruses, and some chemicals that have a higher boiling point than water. But it does not remove chlorine, trihalomethanes or VOCs from water. Home distillation systems are less common than other types of available water filters available.

Whole House Filters

Whole house filters are installed at the point where water enters your house, so that all your taps and appliances receive filtered water. This type of system is expensive compared to point-of-use filtration and is not necessary in most cases. Since whole-house systems also remove chlorine, they may introduce the additional risk of harmful bacterial growth in plumbing.  Whole house reverse osmosis filtration systems waste a large amount of water. 

Did you find this interesting? I know discussing water filters isn't the most exciting topic but when you look into how different filters can make an impact on the water you drink, it is important to have an idea of what you're using and the water you are consuming regularly. 

We can't live without our good ol- H2O!

xoxox, 

Dr. G

A little bit of yoga goes a long way. Even if you don’t have time to do a full workout, completing a few poses daily will strengthen your body, lower stress levels and help you stay focused.

Whether you’re a complete beginner or a fully-fledged yogi, these five simple stretches are perfect for morning exercise and a great way to kick-start your day. Namaste!

1. Downward Dog (adho mukha svanasana)

If you only do one yoga pose each morning, make it downward dog. It stretches the whole body, builds strength and energizes. Regular practice can also improve digestion, help prevent osteoporosis and even ease PMS or menopause symptoms.

How to do it:

• Start on all fours with a neutral, natural spine.
• Tuck your toes under, raise your hips, bring your ears in between your outstretched arms and look backwards at your thighs – the aim is to create an upside down ‘V’ with your body.
• Keep your arms strong, spine straight and hips reaching towards the sky.
• Pedal your heels up and down to stretch out your calves and hamstrings.
• Take three long deep breaths and return to all fours.

2. Garland Pose (malasana)

One in three women experiences a sensitive bladder at some point in their lives. The main culprit is weak pelvic-floor muscles, and yoga is a great way to build up their strength. The garland pose lengthens the pelvic floor, helping it to contract more effectively.

How to do it:

• Lower yourself into a deep squat, letting your knees fall out to the sides while your heels stay closer together and flat on the floor, if possible.
• Spread your thighs wide and lean your torso forward.
• Place your elbows on the inside of each knee and bring your palms together in front of your chest.
• Lift your spine, lengthen your head towards the sky and support your core.
• Breathe deeply and hold for one minute.

3. Mountain Pose (tadasana)

Mountain pose improves your posture, strengthens your legs and is great for practicing your breathing.

How to do it:

• Stand with your feet hip-distance apart, lift up your toes, spread them out, then place them back on the floor to ‘ground’ you.
• Squeeze your thigh muscles slightly, tuck your tailbone under but don’t lock your knees.
• Lift up your head and lengthen your waist, drop your shoulders and, keeping your arms by your sides, stretch your fingertips towards the floor.
• Inhale and lift your arms upwards towards the sky, keeping them straight either side of your ears.
• Hold for four breaths.

4. Extended Triangle Pose (utthita trikonasana)

This stretch will release the muscles in your lower back, open your hips, strengthen your core and increase stability. It also stimulates the organs in your abdomen, which boosts metabolism – great if you have a sluggish digestion.

How to do it:

• Start with your feet hip-distance apart, then step them wide.
• Check your heels are aligned and pivot your right foot out 90 degrees so your toes are pointing to the side, then turn your left foot inwards slightly.
• Raise your arms parallel to the floor to shoulder height, palms facing down.
• On an exhale, fold at your right hip, reaching your right arm down towards your right foot, resting your hand on your shin or ankle.
• At the same time, stretch your left arm up to the sky, palm facing forwards, and align your left shoulder directly above your right.
• Gently turn your head to look up to the left, breathe and hold for one minute.
• Reverse the pose to repeat on the other side.

5. Standing Forward Fold (uttanasana)

This simple pose is great for stretching out your back and legs at any time of day (especially if you’ve been sitting down for a long period of time).

How to do it:

• Stand up straight with your heels slightly apart.
• Feel the strength in your legs and slowly swan dive forward, hinging from the waist (if you can’t touch your toes, don’t worry, you can bend your knees slightly).
• Let your fingertips brush the floor, hold it, and then slowly ‘roll up’ one vertebra at a time, lifting your head and neck last.

xox, Dr. G