Benefits of sunlight? After hearing all the recent bad press about sunshine, you may be wondering how the sun could possibly be good for your health and well-being.

Report after report has warned us that even a small amount of exposure to the sun is bad for us.

It is good to be cautious when it comes to how much sun you are exposed to. After all, too much sunlight can put you at higher risk for skin cancer and cataracts and it can make your skin wrinkle and age way too early in life. 

But does being cautious mean that you should avoid the sun altogether?

No! Sunlight happens to be one of the greatest healing remedies that you can find in nature. The sun provides the energy that all living things need in order to exist on this earth.

When you take it in moderation, and with daily sunscreen on, there are lots of health benefits of sunshine. If you hide away from the sun, you will not get those benefits.

So, what are the benefits of sunlight? Check out this list!

• A definite plus of sunshine is that it gives you a healthy looking complexion. It will make your skin smooth with an irresistible healthy glow. If you allow your skin to get moderately tanned, it will be more resistant to infections and sunburns than if your skin is not tanned.
• The ultraviolet rays in sunshine act as a natural antiseptic. These rays can kill viruses, bacteria, molds, yeasts, fungi, and mites in air, water, and on different surfaces including your skin.
• Getting some sun tends to help clear up different skin diseases such as acne, boils, athletes foot, diaper rash, psoriasis, and eczema.
• Another of the main benefits of sunlight is that it stimulates your appetite and improves your digestion, elimination, and metabolism.
• Getting your daily dose of sunshine will enhance your immune system. It increases the number of white blood cells in your blood. It also helps them to be better fighters in their mission to destroy germs.
• Sunshine encourages healthy circulation. It also stimulates the production of more red blood cells, which increases the amount of oxygen in your blood.
• Sunlight is one of the most effective healing agents that exist.
• Feeling down? One of the major benefits of sunlight is that it will soothe your nerves and boost your mood leaving you with a renewed sense of well-being. Sunlight increases the production of endorphins and serotonin in your brain, which will definitely leave you feeling much better.
• Getting enough sunlight during the day can help you sleep better at night. If you are exposed to natural light during the day, it will increase your melatonin output at night. Melatonin is a natural hormone made by our bodies. It enhances sleep and slows down the aging process.
• The healing properties of the sun are excellent for people who are suffering from various diseases and ailments.
• Sunlight helps to balance out your hormones. It may even help to relieve certain symptoms of PMS.
• Sunlight improves the function of your liver and helps it to break down toxins and wastes that could lead to cancer and other diseases.
• If you’ve got swollen, arthritic joints, sunlight may help lower your pain levels.
• Sunlight is an effective treatment for jaundice.
• According to some studies on the benefits of sunlight, exposure to the sun may decrease your risk of breast, colon, and prostate cancers.
• Sunlight helps your body convert a form of cholesterol that is present in your skin into vitamin D. This results in lower blood cholesterol levels
• Other benefits of sunlight include the life-giving energy it gives to your organs and the way it helps to strengthen and vitalize your body.

It's allergy season! Many of us suffer from these seasonal woes so I'm sharing a few of the best foods that you can enjoy this spring that will also benefit your health. 

The foods to avoid list may feel overwhelming, but fortunately, there are great-tasting foods that help relieve your symptoms while strengthening your immune system, including:

1. Raw local honey
2. Hot and spicy foods
3. Bone broth
4. Probiotic-rich foods
5. Pineapple
6. Apple cider vinegar
7. Fresh, organic vegetables
8. Grass-fed meats
9. Free-range poultry
10. Wild-caught fish

Local honey works to relieve symptoms because it contains local pollen that causes your allergies and helps the immune system deal with it better. A couple of tablespoons each day can relieve your itchy, watery eyes, runny nose, and the general symptoms of hay fever.  If you are battling excessive mucus, heat things up by eating hot, spicy foods. Hot, spicy foods help thin the mucus and allow it to be more easily expressed. Try adding garlic, onion, ginger, cinnamon, and cayenne pepper to your recipes.

Bone broth from chicken, beef or lamb helps ease respiratory problems and expel excess nasal mucus. It also helps reduce inflammation.

Probiotic-rich foods support a healthy gut, improve digestion, increase energy levels and so much more. Probiotic foods to eat during allergy season include:

• Kefir
• Sauerkraut or kimchi
• Kombucha
• Natto
• Yogurt
• Raw cheese

If you experience excessive mucus production, consume raw, organic dairy products, as the pasteurization process destroys the enzymes the body need.

The enzyme bromelain found in pineapple, in addition to high levels of vitamins B, C and other essential nutrients, can help reduce your reaction to allergens. Be sure to eat the core of fresh, ripe pineapples, as it has the highest concentration of the essential nutrients you need during allergy season.

Apple cider vinegar (ACV) supports a healthy gut and helps break up mucus and support lymphatic drainage. Three times per day, mix one tablespoon of ACV with one tablespoon of fresh-squeezed lemon juice and a half-tablespoon of local raw honey, and drink it.

Fresh, organic vegetables — including Swiss chard, which is high in quercetin, cabbage, beets, carrots, and yams — can help you fight allergic reactions. Choose vegetables that are dark green, yellow, or orange for the best nutrient density during allergy season.

Clean proteins, including wild-caught salmon, free-range poultry and organic grass-fed beef and lamb, are important, too. Wild salmon is rich in vitamins, omega-3 fatty acids, essential minerals and, of course, protein.

If you haven’t yet made the switch to these types of clean proteins, allergy season is the perfect time.

Other foods to enjoy during hay fever season including ginger, garlic, horseradish, and onions. Ginger can be particularly helpful as it helps warm the body and break down toxins in your system.

There is nothing better than iced tea when the weather starts to get warmer! Chamomile in particulate can help with a range of things, such as reducing menstrual pain, relaxation, and sleep. Try my soothing and refreshing iced chamomile tea recipe! 

Ingredients:

8 cups water
4 chamomile tea bags
zest of 1 orange and one lime, removed in strips with a vegetable peeler
1/4 cup sliced peeled fresh ginger-root
3/4 cup pure cane sugar 

Directions:

In a 4-quart saucepan bring all ingredients to a boil and simmer, covered, 15 minutes. Remove pan from heat and cool mixture. Steep mixture, covered and chilled, at least 8 hours and up to 24. 

Pour mixture through a fine sieve into a pitcher. This tea keeps, covered and chilled, 1 week. 

Serve in ice-filled tall glasses. 

Makes about 2 quarts. 

Did you know that April is Stress Awareness Month? Rituals help to ground us and give more meaning to our lives AND can even help with stress reduction in your daily life. Make rituals out of everyday activities by doing them with intention. Try out my stress-reducing ritual for daily life below!

MORNING:
Breakfast: Take time to enjoy your meal and eat mindfully. By not rushing through a meal you will feel more grounded. Try some of my favorite breakfasts for mindful eating: 

• Protein Smoothie
• Eggs and Sprouted Grain Toast
• Yogurt and Muesli
• Oatmeal, Quinoa Cereal

Shower: Cleanse any energies that do not serve you and set an intention for the day

Mindful Commuting:

• Meditate on the Train with a Meditation App
• Do a Gratitude Session
• Walk without looking at your phone.  Enjoy the sites.  Be in the moment.

AFTERNOON: 

Lunch: Eat with friends or alone, but don’t check phone or computer. Be present with your meal to reduce stress. Try some of my favorite lunches for mindful eating: 

• Salad and Protein
• Wraps and Tacos
• Stir fry veggies and Protein

Breather Break: Take a 20-minute walk (no texting and walking!) and try out this breathing exercise: 

• Breath in through the nose
• Breathe out through the mouth
• 10 cycles to reset your mind and emotions

EVENING:

Do something rejuvenating for yourself. Take time to do something just for you to help unwind and be more present with your evening. 

• Walk
• Exercise or Yoga
• Have a treatment or healthy adventure
• Watch a movie
• Have dinner with friends

Shower or Bath to clear energies of the day. Focus on releasing the days challenges and stressors. 

BED TIME:

• Shut off the technology 30 minutes before sleeping
• Essential oil to calm the mind
• Meditate or focus on gratitude to end the day in peace

Stress impacts everyone at different points in their life. As society becomes more aware of the impact unmanaged stress has on people, they are being shown countless ways to help decrease their stress levels and improve their health. With so many different treatments and interventions for stress and chronic pain, how does it feel knowing there’s a powerful tool located right inside of you that can help?

What is this tool? It’s a powerful nerve called the vagus nerve. When activated, it can have profound effects on your nervous system and help combat common conditions like stress and chronic pain.

What is the Vagus nerve?

The vagus nerve has been deemed the key to wellbeing. The vagus nerve is a cranial nerve that originates in the brain stem and travels down to the abdomen. Vagus in Latin means “wandering.” This nerve quite literally wanders throughout the body carrying important messages of calm and ease.

Why is the Vagus nerve important?

The body is innately intelligent, constantly performing vital tasks that don’t require any thought behind them. When people tense up when they drop and break a glass, or feel calm and relaxed after a yoga class, their bodies are being triggered to respond to both internal and external stimuli through something called their autonomic nervous system. 

The autonomic nervous keeps people alive. There are two main divisions of the autonomic nervous system, responsible for vastly different functions. These divisions are called the parasympathetic nervous system and the sympathetic nervous system. When someone drops and breaks a glass and tenses up from being startled, this is a byproduct of their sympathetic nervous system firing off signals. The sympathetic nervous system prepares the body for fight or flight responses. When someone feels calm and relaxed after a yoga class, this is a byproduct of their parasympathetic nervous system firing off signals. The parasympathetic nervous system prepares the body for rest and digestion.

Being the main nerve of the parasympathetic nervous system, the vagus nerve handles several critical functions including digestion, heart rate, and blood pressure. There is evidence that vagus nerve stimulation also has anti-inflammatory effects on the body. 

When people experience chronic stress or pain, their sympathetic nervous system tends to be active for long periods. This can create pain, tension, and anxiety. Therefore, the vagus nerve is so important—it activates the opposing nervous system, the parasympathetic nervous system, to help bring the body into balance by relieving tension and allowing oneself to relax. 

How do you stimulate the nerve?

Meditation, chanting, humming, deep diaphragmatic breathing, and yoga have been shown to activate the vagus nerve. Equal part deep breathing and elongated exhale deep breathing was studied and proven to decrease perceived stress and improve decision-making capabilities.  What’s even more intriguing, studies have shown that the sheer experience of positive emotions and healthy social interactions improves vagal tone and, in turn, decreases stress. 

Now that you know more about the vagus nerve and why it should be a critical part of your healing toolkit, follow these practices below to experience the benefits for yourself!

4:8 Breath Practice

Slow breathing with longer exhales stimulates the vagus nerve, that is why this technique works so well. Even a small amount of stress can cause a physical reaction in your body including an increased heart rate, shallow breathing, and increased muscle tension. By extending your exhale, you can calm your nerves, control your heart rate, and improve your decision-making abilities. 

Humming Practice 

To activate your vagus nerve with this practice, you’re going to slow your breathing and create a low hum during the exhale. The vibration created from humming signals the vagus nerve and creates a relaxation response. Whether you’re feeling shut down or overwhelmed, this exercise can help settle your nervous system and restore balance.

Vagus Nerve Stimulation Can Help

Chronic pain and ongoing stress can really take a toll on your body. Practicing relaxation techniques that stimulate your vagus nerve can be a great tool on your path to improving your health. 

xo,

Dr. G

Have you ever experienced acid reflux or wondering if you have GERD? I'm breaking down the basics: 

• Stomach acid creeping up into the esophagus causes acid reflux. Symptoms of acid reflux usually include chest pains, heartburn, a bad taste in the mouth, stomach bloating,  gassiness, and difficulty digesting and swallowing properly.
• Acid reflux and GERD have in common many risk factors, including pregnancy, history of hiatal hernias, obesity, eating an unhealthy diet, older age, and an imbalance of stomach acid.
• If you have very frequent or severe heartburn and acid reflux, you have a higher chance of developing GERD
• Natural remedies for acid reflux usually also help lower symptoms of GERD. These include improving your diet, avoiding certain problem foods, reaching a healthier weight, taking helpful supplements, and eating smaller, more balanced meals.

So, does acid reflux necessarily cause GERD, and if not, then what does? 

For decades, researchers and doctors have believed that stomach acid traveling up from the stomach and into the esophagus was the cause for burning sensations in the chest and other acid reflux symptoms that led to GERD. Esophageal 24-hour pH monitoring tests have been used to diagnose GERD. These tests determine the total acid contact time in the esophagus, along with measurements of symptoms. The idea is that acid reflux erodes the tissue in the esophagus for a long time before GERD, 

While acid reflux (regurgitation of acid into the esophagus) likely contributes to GERD symptoms, new findings suggest that the root causes of GERD are tied to abnormal inflammatory responses. Inflammation develops in the digestive system, including the esophagus, through secretion of proteins such as cytokines, which damage esophagus tissue cells.

There’s also evidence that some patients with GERD don’t experience much acid reflux or even have high levels of acid production. The opposite can be true in some cases; GERD can be present in patients with low acid. One study investigated the cause of GERD symptoms in more than 900 people. Researchers found that in patients with very low total acid levels, only 12 percent of symptoms were associated with acid reflux. Most of the patients with GERD who had low acid levels were female and younger, compared to GERD patients with higher acid levels. 

xo,

Dr. G

Not many people are aware of how long it takes your body to fully digest food and to have a bowel movement. As the body requires daily bowel movements it can be difficult to understand how long it took the food to travel through the digestive system.

If someone maintains a good diet that is rich in fiber, it should take them 24 hours to digest their food. However, this can vary slightly from person to person. The length of time that it takes for someone to have a bowel movement depends on many factors, including:

• Food that was consumed
• Level of hydration
• Physical activity
• Stress
• General overall health

Your digestion time is slow if it takes more than 72 hours for you to pass a bowel movement. If you are concerned about the length of time, it is taking for you to pass stools, then you shouldn’t ignore the signs. Waste that sits in the colon for too long can lead to it being reabsorbed back into the bloodstream. This can result in a higher risk of illnesses such as diverticulitis or cancer.

There are some simple and effective ways on how to speed up digestion and manage settings of digestion. Keep reading to find out how to speed up digestion without medications or depriving 

Signs of Slow Digestion

It is important to be aware of the signs and symptoms related to a sluggish digestive system. Many signs and symptoms may be unexpected, so it is essential to your health to have a clear understanding.

• Constipation
• Bowel movements not daily
• Heartburn
• Bloating
• Weight Gain
• Uncomfortably full after meals

By being aware of the signs to look out for, you can be on your way to knowing how to speed up digestion.

Why You Have Slow Digestion

There are multiple reasons why your digestion could be slower than it should be. If you are concerned about the speed of your slow digestion, it is important to be aware of what can affect it, so you can manage settings of your digestion.

• Not enough fiber
• High consumption of processed foods
• Too much sugary foods
• Undiagnosed conditions including food allergies

How to Speed up Digestion and Elimination in 9 Natural Ways

1. Perform Regular Exercise

When food is digested, it begins to move throughout the body and digestive system by muscle contractions. When someone does not do enough physical activity, their digestive system can become sluggish as muscle contractions slow down. Lack of physical activity or workouts may cause constipation or general discomfort. Exercise can help boost the contraction of digestive muscles, speeding up the breakdown and passage of food. You can perform a full-body workout each day for 30 minutes to one hour. You can try aerobic exercises that help stimulate bowel movement and get your blood pumping like dancing, running, swimming, and biking.

Don’t forget to do some stretches before beginning your routine to enhance its effects and to prevent you from pulling a muscle.

2. Drink Plenty of Water 

Drinking enough water has many health benefits. But in terms of speeding up digestion, water helps to keep your stool moist. As water helps to lubricate and soften your stool, it is easy to release from your body. Water also helps improve and reduce the time your body takes to digest food.

On the same note, dehydration may result in hard and dry stool, which causes the digestive tract to struggle in eliminating wastes. Drink at least eight glasses of water every day to keep your gut well-hydrated. You can also eat foods that are high in water content such as watermelon, peaches, cucumber, and zucchini so you have other sources of water. Avoid staying thirsty for an extended time as much as possible so you won't end up having difficulties in releasing waste.

3. Consume More Fiber

Dietary fiber plays a crucial role in your digestive health. It may not be digested in the intestines, but it can help add bulk to your stool and help keep food moving in your digestive tract. Aside from that, fiber aids in retaining water in the bowel to make your digestive waste soft for an easier release. Fiber also helps to stimulate the bowels, by pushing food along throughout the digestive system. The recommended daily dietary fiber intake is 25 g for women and 38 g for men. Foods rich in fiber include avocados, raspberries, artichokes, lentils, oats, and chia seeds.

Other great sources of fiber include:

• Whole Grains
• Fresh Fruits
• Leafy Vegetables
• Cauliflower
• Whole-wheat Flour
• Wheat Bran
• Carrots
• Peas
• Beans

Remember: When you start introducing more fiber-rich foods into your diet, this needs to be gradual. If you consume fiber too quickly, it could lead to gas and bloating.

4. Improve Your Diet

Eating highly processed foods can contribute to constipation as they may contain low levels of water and fiber. These foods also contain high amounts of sugar and salt that can interfere with metabolism. Sugary drinks, for example, have high levels of fructose, a simple sugar that the liver metabolizes. High amounts of it may change your body’s fullness signals. As a result, you eat more, and this overwhelms your intestines leading to indigestion or constipation. On top of loading your diet with fiber, limit your fat intake. A high-fat diet may lead to heartburn. Consume lean proteins, like lean meat and fish, instead. They are easier to digest and lower in fat content.

To support your overall gut health and to help speed up digestion, you should avoid or reduce your intake of processed foods, including:

• Refined Sugar
• Refined Grains
• Fried Foods
• Fatty Foods
• Caffeine
• Alcohol

5. Take Supplements That Promote a Healthy Digestion

• Digestive Enzymes:  Pancreatic and Small Intestine enzymes
• Probiotics for Gut:  Lactobacillus and Bifidobacterium species
• Fiber Formulas:  Apple Pectin, Psyllium Husk, Oat bran
• Formulas For Leaky Gut:  Aloe Vera, Glutamine, Cat’s Claw, Marshmallow, Licorice root, Okra
• Laxatives to Increase Motility:  Cascara Sagrada, Dandelion, Artichoke, Rhubarb, Senna, Aloe

With Love,

Dr. G

We’ve all experienced loneliness from time to time; it’s a complex and universal emotion. But as the number of Americans who report feeling lonely rise, there is ever growing concern that they are also at an increased risk of developing a wide range of illnesses, including diabetes, heart disease, and depression.

Though populations such as seniors and adolescents are more vulnerable, feeling isolated and alone can impact anyone, regardless of age, gender, or social background. Fortunately, there are successful methods to eradicate these feelings that are accessible to most everyone. Here are a few tips on how to combat loneliness and depression.

5 TIPS ON HOW TO FIGHT LONELINESS AND DEPRESSION

Talk with loved ones. One of the most important things to remember when you’re feeling lonely is that it is a natural feeling and in no way reflects fact. Sometimes it’s easy to withdraw from the world, retreat within yourself, and label yourself ‘outcast’, but it simply isn’t true. One of the most natural ways to combat loneliness is to overcome that mental hurdle and reach out to others when you’re feeling blue. Whether you have friends or loved ones right next door or across the world, a great way to feel closer to others is to pick up the phone. If you’re not feeling up to a telephone conversation, texting, video chat, email, or even “snail mail” are all excellent methods of communication. Chances are high that your friends and loved ones can’t wait to hear from you and will be delighted that you’ve reached out to them.

Look to your local community. Join a club, local hobby group, or sign up for a class about something you really enjoy. Loneliness often stems from feeling unimportant or from lacking a sense of belonging. But most communities have a lot of hidden gems like pickup-sports leagues or events at local community centers or junior colleges, and they may be available at a discount or even free. Whether you enjoy history, music, arts and crafts, religious studies, exercise, or literature, groups where you can meet people with similar interests are plentiful. It’s much easier to get out of the house and make new friends when you’re with like-minded people.

Volunteer. Similarly, another excellent way to feel connected with others is to volunteer at a local charitable or nonprofit organization. Not only is it rewarding to help others in need, but you will also meet many other folks who are as passionate about a cause as you are. It’s a proven fact that generous actions lead to feeling happier and more satisfied with one’s life, so why not look into being a volunteer for a few hours a week? It may just be the remedy you’re looking for.

Companionship is extremely important to humans, but we aren’t the only animals that need interaction or affection. If you’re able to do so, adopting a pet is a great way to feel less lonely. There are many shelters full of dogs and cats that need forever homes and playing and interacting with a pet is a great way to chase the blues away. Even smaller and lower maintenance pets like fish or hamsters can help tackle the symptoms of loneliness. If you aren’t able to own an animal, volunteering at an animal shelter is another way to experience pet therapy.

Introspection. Finally, another option to combat feelings of isolation is to get in touch with your feelings. Ask yourself why you feel isolated and explore what you think might be holding you back from connecting with others. Self-help workbooks, group sessions, church prayer groups and meditation are just a few ways of exploring the underlying emotions which may be at the root of your loneliness.

In the end, if you find that none of these options work for you, or you feel that you’re unable or unwilling to find solutions on your own, your loneliness may be a symptom of something more serious, such as depression or anxiety. At this stage, it is best to seek out a professional therapist or counselor to discuss what you’re experiencing; and for immediate help call the national suicide hotline at (800) 273-8255.

with love,

 Dr. G