A new study shows hypothyroidism during pregnancy may be more common that previously thought, thanks to new clinical guidelines for evaluating thyroid stimulating hormone (TSH). The study revealed hypothyroidism in one in six pregnant women, a 10 percent increase after using a narrower TSH range.

The new guideline for normal TSH is now 0.3 to 3.0, narrower than the former guideline of 0.5 to 5.0. In functional medicine we use a range of 1.8 to 3.0.

Gestational hypothyroidism poses a number of risks, including miscarriage, hypertension, gestational diabetes, low-birth weight, and risk for lower IQ in the baby.

Hashimoto’s hypothyroidism screening important during pregnancy

This study illustrates the importance of screening for hypothyroidism during pregnancy. Only about a quarter of the more than 500,000 women in the study were tested for TSH, meaning many more may have gone through pregnancy with an undiagnosed thyroid condition.

TSH shouldn’t be the only marker ordered. Pregnant women should also test other thyroid markers, such as T4 and T3, as well as TPO and TGB antibodies. The antibody tests determine whether the hypothyroidism stems from an autoimmune disease called Hashimoto’s, which attacks and destroys thyroid gland tissue.

Studies show about 90 percent of hypothyroidism cases in the United States are due to autoimmune Hashimoto’s hypothyroidism. Thyroid hormone medication alone does not effectively manage Hashimoto’s. Instead, appropriate thyroid care involves managing the immune system.

Hashimoto’s hypothyroidism risk to baby’s health

Although it’s always important to manage an autoimmune disease, it’s especially vital during pregnancy. Autoimmune Hashimoto’s hypothyroidism is a sign that the pregnant woman’s immune system is out of balance. It also signals a high probability of intestinal permeability, or leaky gut (which allows undigested foods and pathogens to escape into the bloodstream, where they trigger an immune reaction). People with Hashimoto’s commonly have food intolerances, particularly to gluten, and high levels of the stress hormone cortisol.

These are health conditions that can affect the fetus. Studies show that infants born to mothers with high cortisol are at higher risk of developing allergies. An intolerance to gluten or other foods can be passed on to the infant, as can immune imbalances, which can raise the risk of such disorders as asthma, eczema, and allergies.

Hypothyroidism is a red flag that the body is out of balance and that the health of the child may be compromised.

Addressing Hashimoto’s hypothyroidism during pregnancy

It’s very important to screen for hypothyroidism and Hashimoto’s during pregnancy. It’s even better to screen for it before conception.

If lab tests identify hypothyroidism, optimal health of the mother and the baby depends on restoring thyroid activity.

While thyroid hormones may be necessary, a pregnant woman also should address the underlying cause of the hypothyroidism. We can do this through lab testing, an autoimmune diet, and nutritional support appropriate for pregnancy.

Detecting hypothyroidism early can help ensure a healthier pregnancy, a healthier child, a reduced risk of postpartum depression, and more energy for the mother during the demanding post-partum period.

You could eat a “heart-healthy” diet, exercise regularly, and maintain a healthy weight, and still be at risk for heart disease.

Why? Because the root cause of heart disease is inflammation, and managing inflammation goes beyond standard prevention advice.

For the person with hypothyroidism, this also extends to addressing the underlying cause of low thyroid function, another factor that can raise inflammation and hence the risk of heart disease.

The whole grain diet, inflammation, and heart disease

Are you following popular guidelines by eating a whole grain diet? Opting for whole wheat bread may seem like a healthy choice; however research suggests that as many as one in five people have a gluten sensitivity.

For the gluten-intolerant person, even whole wheat products cause inflammation, increasing the risk of heart disease. In fact, more and more people are discovering that they can significantly reduce inflammation by eliminating grains all together.

Other foods—such as dairy or eggs—may also cause sensitivities and increase inflammation. An anti-inflammatory diet can help ferret out which foods increase inflammation.

Because several studies have linked gluten intolerance with Hashimoto’s disease, an autoimmune disease that causes hypothyroidism, avoiding gluten is especially critical in order to lessen inflammation and protect thyroid health.

Whole grains and blood sugar

A grain-based diet may also be too high in carbohydrates, causing blood sugar to fluctuate dramatically. This leads to a drop in energy, sugar and/or caffeine cravings, sleep issues, and most importantly, inflammation. High-carbohydrate diets—even those high in fibrous whole grains and legumes—can prove too inflammatory for some people. Leafy, colorful vegetables and mildly sweet fruits (such as berries) are a better choice.

Gut health and heart disease

Other causes of inflammation include: an overgrowth of harmful bacteria in the gut, poor function of the digestive organs, and gastric irritation. All play a role in increasing the risk of heart disease.

Studies suggest that the overgrowth of one strain of gastric bacteria in particular—“H. pylori”—increases the risk of heart disease. Caused by insufficient acidity in the stomach, the usually symptomless H. pylori is responsible for peptic ulcers—a condition estimated to affect many Americans.

How inflammation increases the risk of heart disease

Inflammation creates lesions on arterial walls, thus contributing to the formation of plaque within the arteries—a process known as “atherosclerosis.” In order to quickly repair the lesions, the body “patches” them up with cholesterol. Although an effective short-term fix, this eventually leads to the creation of artery-clogging plaque, and drives up the risk of a heart attack.

Hypothyroidism and heart disease

Whenever I see high cholesterol in a patient, I immediately screen for hypothyroidism. Hypothyroidism increases triglycerides, cholesterol, and “bad” LDL cholesterol.

Most people in the U.S. with hypothyroidism have it as a result of Hashimoto’s disease—an autoimmune disease that attacks and destroys the thyroid gland. An unmanaged autoimmune condition is another factor that can lead to chronic inflammation, increasing the risk of heart disease.

The source of inflammation is different for everyone

You can see why reducing inflammation is “at the heart” of reducing your risk of heart disease, and why statin drugs do not address the root cause for most people. The source of inflammation can vary for each individual, but typically it involves evaluating one’s diet, immune health, and digestive function.

This explains why I look at more than just cholesterol when evaluating the risk of heart disease. I examine other markers on a blood chemistry panel, including fasting blood sugar, homocysteine, C-reactive protein, immune markers, and thyroid values.

Many dismiss childhood stomach aches as a normal part of growing up. However research shows that chronic childhood stomach aches could result in anxiety and depression later in life. From what we know about gut health and immune health, it’s feasible this could also play a role in developing Hashimoto’s hypothyroidism later in life.

A Stanford University researcher found that gastric irritation early in life could pave the way for lifelong psychological problems. Of course, not all childhood stomach aches will lead to adult depression and anxiety; genetic makeup and when the stomach aches occur developmentally are also important factors.

Researcher Pankaj Pasricha, MD, notes that 15 to 20 percent of people experience chronic pain in the upper abdomen, and are more likely to suffer from anxiety or depression than their peers.

Gut and brain hardwired together

Dr. Pasricha points to the connection between the gut and brain as an explanation for psychological issues related to childhood stomach aches. The gut has its own nervous system—similar to that of the brain—and is hardwired to the brain by the vagus nerve, a nerve that runs from the brain to the internal organs. As a result of signals transferred back and forth, disturbances in the gut can impact the brain.

To test whether chronic childhood gut problems could lead to anxiety and depression later in life, researchers performed experiments on baby rats, irritating their stomachs for six days.

Study shows early gut problems lead to adult anxiety

Researchers found that these rats showed significantly more anxiety and depression than their peers. They also had higher levels of stress hormones. It was concluded that the early gastric irritation permanently altered their brain function. However, when the researchers inhibited the release of stress hormones in the affected rats, they behaved more normally.

The Hashimoto’s hypothyroid connection

Studies also link high levels of stress hormones with immune imbalances that can trigger or flare up an autoimmune condition such as Hashimoto’s hypothyroidism. Additionally, stomach aches often indicate a gluten intolerance, and studies have established a link between gluten intolerance and Hashimoto’s disease. Also, researchers today increasingly link depression and anxiety with inflammation. All of these factors point to imbalances in the immune system that increase the risk of autoimmune Hashimoto’s hypothyroidism.

Addressing gut-based anxiety and depression

A number of studies show that chronic inflammation rewires the brain to become more sensitive to stress. This causes one to become “stressed out” very easily and suffer from disorders such as anxiety and depression.

So what can you do? First (if you have children), think preventively. Take colic and chronic stomach aches seriously. Intolerance to certain foods, such as gluten or dairy, is often the culprit. Other possibilities include bacterial infections, yeast overgrowth, or parasites.

Bearing all this in mind, the most important first step is to remove the inflammatory triggers that perpetuate the stress. Of course, if you have Hashimoto’s you should eliminate gluten from your diet completely. Beyond that, an anti-inflammatory diet is a great way to start. However you may need additional support—such as a gut-cleanse and repair—to unwind inflammation affecting both the brain and the gut.

Chronic stress also leads to depleted and imbalanced brain chemicals, called “neurotransmitters.” Neurotransmitters regulate our moods, function, and even our personality. And because the gut has its own nervous system, neurotransmitter imbalances also lead to poor digestive function.

My office can recommend specific nutritional therapies to help unwind stress, restore gut health, improve brain chemistry, and manage Hashimoto’s hypothyroidism. If your child complains of stomach distress, it’s important that you address the problem right away, in order to reduce the risk of depression, anxiety, and immune imbalances later in life.

Are you a night owl who can’t fall asleep? Are you half dead in the morning without several cups of coffee? Or does your hypothyroid condition have you wide awake some nights and unable to stay awake some days? If so, you may have an increased risk of developing dementia later in life.

Our “body clock,” or circadian rhythm, regulates our sleep/wake cycles.

A healthy circadian rhythm has you alert in the morning, tired at night, and able to sleep through the night.

When it becomes imbalanced your risk of developing dementia, Alzheimer’s, and other diseases increases.

An imbalanced circadian rhythm also leads to poor immune function, which can exacerbate autoimmune Hashimoto’s hypothyroidism.

Dementia and circadian rhythm share same area of the brain

The area of the brain that governs the circadian rhythm, the hippocampus, also plays a role in short-term memory and learning. The hippocampus is the first target of degeneration in dementia and Alzheimer’s disease.

An imbalanced circadian rhythm could point to problems in the hippocampus and an increased risk of dementia later in life.

Studies link circadian rhythm imbalance with dementia risk

A recent study found the risk of dementia was higher in older women with weaker circadian rhythms.

A 2008 study also found that tracking circadian rhythms over time could predict cognitive decline in healthy older adults.

Circadian rhythm and Hashimoto’s hypothyroidism

Another study showed a link between an imbalanced circadian rhythm and flare-ups of the autoimmune disease rheumatoid arthritis. Because of its effects on immune modulation, a healthy circadian rhythm is an important aspect of managing autoimmune diseases such as Hashimoto’s hypothyroidism.

Circadian rhythm balance goes beyond dementia

Dementia isn’t the only risk. Studies have also linked an imbalanced circadian rhythm with cardiovascular disease, weight gain, mood disturbances, constipation, prostate cancer, and breast cancer.

Are you at risk for dementia later in life?

How do you know if your circadian rhythm is off balance? Look at whether you suffer from any of the following symptoms:

• Difficulty falling asleep or staying asleep
• Difficulty waking in the morning
• Not feeling rested after sleep
• Poor recovery from exercise
• Drop of energy between 4 –7 p.m.

Preventing dementia naturally

How can you normalize your circadian rhythm and lower the risk for dementia? The answer lies largely in regulating cortisol, an adrenal stress hormone. Studies show high cortisol from physical or mental stress degenerates the hippocampus.

The stress from inflammation in particular has been shown to be associated with atrophy of the hippocampus. This has been evidenced on blood panels by higher levels of homocysteine, a telltale sign of inflammation.

Lower inflammation to prevent dementia

One of the best ways to normalize the circadian rhythm is to reduce inflammation; your diet is the first place to start. Address food sensitivities, such as to gluten, lower the amount of starchy foods and sweets to stabilize blood sugar, and eliminate processed foods. Ask my office about an anti-inflammatory diet program.

Manage your hypothyroidism properly

If you have hypothyroidism, chances are you have Hashimoto’s, an autoimmune disease that attacks the thyroid gland and is responsible for 90 percent of cases of hypothyroidism in this country.

Thyroid hormones do not address the autoimmune condition. To lower inflammation, you must manage the immune system. Ask how my office can help you do that.

Other tools to lower dementia risk

Other tools I can help you with include addressing brain health and chemistry. Chronic stress can disrupt the balance of neurotransmitters, brain chemicals that regulate mood and wellbeing. Restoring balance to neurotransmitters helps regulate the body’s clock.

Adrenal adaptogens, herbs that help modulate adrenal cortisol levels, can significantly balance the circadian rhythm and protect the hippocampus, as can liposomal phosphatidylserine.

Of course, establishing healthy sleep habits and reducing lifestyle stressors will also help lower cortisol levels and normalize your circadian rhythm.

Call it acid reflux, heartburn, or GERD, but having stomach acid splash back up into your esophagus is painful and distressing. Although researchers cite various causes, one that many doctors overlook is gluten, the protein found in wheat, spelt, rye, barley, and other wheat-like grains.

People with hypothyroidism may already struggle with heartburn due to a slowed metabolism and weak production of stomach acid—ironically, heartburn is frequently caused by stomach acid not being acidic enough. When acidity is poor, digestive function falters and gut maladies, including heartburn, ensue.

However, most cases of hypothyroidism in the United States are caused by an autoimmune thyroid disease called Hashimoto’s, and many studies link gluten with Hashimoto’s. For the hypothyroidism patient, an undiagnosed gluten intolerance can be a determining factor in heartburn.

Studies link gluten with acid reflux

Research shows acid reflux symptoms more commonly affect those with celiac disease, an autoimmune disease triggered by gluten. One study found 30 percent of celiac disease patients had GERD compared to less than 5 percent of those not diagnosed with the disease. Another study found almost 40 percent of children with celiac disease suffer from esophagitis, inflammation of the esophagus and heartburn.

Gluten-free diet found to relieve heartburn

Fortunately, researchers also found a gluten-free diet relieved symptoms of GERD rapidly and persistently. Some people have found they also need to give up grains, processed foods, or other foods to which they are intolerant (such as dairy) to completely relieve acid reflux.

GERD could be autoimmune

Some research shows that stomach acid is not acidic enough to immediately damage the esophagus. Instead, it triggers an inflammatory reaction within the tissue of the esophagus, causing damage.

What does gluten have to do with this? Gluten has been shown to be very pro-inflammatory in many people, and has been linked with 55 autoimmune diseases, including Hashimoto’s hypothyroidism. It’s possible acid reflux could be yet another inflammatory disorder triggered by gluten.

Antacids increase health risks

Most people relieve acid reflux by taking an antacid to neutralize stomach acid, with sales of the drug topping $10 billion annually. Not only does this fail to stop stomach acid from washing back up into the esophagus (one study showed protein-pump inhibitors actually induce acid reflux), it also impairs nutrient absorption.

Antacids may increase food poisoning risk

Stomach acid is vital to the absorption of minerals and vitamins, and protects the stomach from bacteria, fungus, and infection. Chronic use of antacids has been linked to increased risk for bacterial infections, candida (yeast) overgrowth, and food poisoning.

Antacids may increase osteoporosis risk

Chronic antacid use also impairs absorption of minerals, including calcium, which can increase the risk of osteoporosis and fractures.

Proper testing for gluten intolerance vital

With one in five people now believed to be suffering from gluten sensitivity, it’s important to know whether you are too, and whether undiagnosed gluten intolerance is contributing to heartburn.

The conventional tests to screen gluten intolerance are notoriously inaccurate. For cutting-edge testing, please contact my office.

Mary was a mother of two with hypothyroidism who began a vigorous exercise program of weight lifting and running, one to two hours a day, six days a week, hoping to boost her weight loss. Not only did she fail to lose weight, she actually gained weight, and found herself battling fatigue, irritability, and constant colds and flus. As it turns out, Mary was exercising too much.

Overtraining weakens the body

While regular exercise is vital to good health, studies show overtraining can actually deplete hormones, depress immunity, lead to bone loss, increase the risk of injuries, slow healing, increase inflammation, and cause a general feeling of burn-out. For the person striving to manage a thyroid condition, all these factors can work against her.

Also, studies show hypothyroidism affects athletic performance in a number of ways. It creates more muscle weakness and cramping, impairs cardiac function and blood flow, and hampers the ability of muscles to use fatty acids for energy, thus limiting endurance.

Sufficient recovery between exercise sessions and exercising at an appropriate intensity will get you fitter faster without compromising your thyroid health.

Overtraining and high cortisol

Overtraining causes your body to pump out extra cortisol, a hormone secreted by the adrenal glands that helps us cope with stress. High cortisol can cause bone loss, and muscle breakdown, create belly fat, increase sugar cravings, and lead to insulin resistance, a pre-diabetic condition that causes high blood sugar.

Overtraining and low cortisol

Some people who overtrain suffer from low cortisol, which can lead to weight gain, fatigue, low blood sugar (with dizziness, light-headedness, and irritability), muscle weakness, difficulty recovering from workouts, and poor immune strength.

Both high and low cortisol negatively affect thyroid health, making cortisol management paramount when addressing a hypothyroid condition.

American life is already stressful

Clearly, neither high nor low cortisol produces the desired effects of an exercise regime, and both cause a chronic inflammatory state that ages you quickly. Throw in other factors of modern American life—stressful lifestyles, too little sleep, poor diets, too many sweets and caffeine—and overtraining can be the tipping point into cortisol-driven disorders.

And, of course, the person with Hashimoto’s should strictly avoid gluten, another stressor that can flare up a hypothyroid condition.

Symptoms of overtraining

How much exercise is too much? This varies from person to person. Overtraining for one person can be another person’s warm up. An adrenal salivary panel will show you your cortisol levels, but it’s especially important to pay attention to signals from your body, which is harder than it sounds for the driven athlete accustomed to pushing the envelope.

Symptoms of overtraining include persistent tiredness, worsening strength and stamina, sleep disturbances, slow recovery, aching joints or limbs, injuries, and frequent illness, to name a few. Also, symptoms of hypothyroidism may worsen.

More thyroid hormones are not the answer

More thyroid hormones are not the answer to get through an overly demanding exercise regimen. Too much thyroid hormone medication can cause thyroid hormone resistance, hence worsening symptoms of hypothyroidism.

Exercise should boost energy, not drain it

Appropriate exercise boosts your energy and your sense of well-being. And while some muscle soreness is normal, you should experience energy, mental focus, and a good mood during recovery periods between workouts.

Ask us about an adrenal cortisol panel to help you establish and appropriate intensity level for your workouts. Also, ask us about ways to manage your hypothyroid condition—for 90 percent of Americans, an autoimmune disease called Hashimoto’s causes hypothyroidism. The immune system, not the thyroid gland, should be the main focus of health management.

A new study found older women who take cholesterol-lowering statin drugs increase their risk of developing Type 2 diabetes by almost 50 percent. Researchers say it isn’t clear why the drug raises the risk of diabetes, and that the findings could be applied to men.

Many people don’t realize that inflammation, not a statin deficiency, underlies high cholesterol, and that the condition usually can be managed naturally.

The study looked at data of more than 150,000 women ages 50-79 for over 12 years. Interestingly, the risk was greater for Asian women and women of a healthy body mass index.

Statins most commonly prescribed drugs

Darlings of the health care industry, statins are the most commonly prescribed drug, accounting for $20 billion of spending a year. About one in four Americans over 45 take statins, despite such common side effects as muscle weakness and wasting, headaches, difficulty sleeping, stomach upset, and dizziness.

Beware low cholesterol

As a result, lab ranges for healthy cholesterol are skewed too low. Not only do statin users grapple with side effects and raise their risk of diabetes, but they also risk symptoms of low cholesterol.

Cholesterol is necessary for brain and nerve health and to manufacture hormones, including the sex hormones estrogen, progesterone, and testosterone. Low cholesterol can imbalance hormones and increase the risk for anxiety, depression, and other mood disorders.

In functional medicine, we don’t like to see cholesterol go below 150 mg/dL.

Statins do not address cause

Although statins lower cholesterol, they do not address the underlying cause of high cholesterol, which is typically inflammation. The body uses cholesterol to patch up damage caused by inflammation. In fact, research shows inflammation is the primary cause of heart attacks and strokes, not high cholesterol.

Research also shows diets low in fat and high in carbohydrates increase the “bad” form of LDL (there are two to look at) and decrease the protective HDL.

Hypothyroidism causes high cholesterol

Hypothyroidism, a condition estimated to affect more than 20 million Americans, raises cholesterol. A person with hypothyroidism makes fat more quickly than it’s burned, which drives up markers of high cholesterol. She also suffers from a sluggish liver and gallbladder, so that fat is not easily metabolized, and her cells may be less receptive to taking up LDL, raising those numbers.

Gluten-free diet can lower cholesterol

Many find a gluten-free diet lowers cholesterol, as gluten is inflammatory for so many people. Hashimoto’s, an autoimmune disease that attacks the thyroid, causes hypothyroidism for most people in the United States. Studies link gluten intolerance with Hashimoto’s, and a strict gluten-free diet is an important aspect of managing the condition.

Lowering cholesterol naturally

Functional medicine is highly effective for the person wanting to lower cholesterol naturally. Management includes an anti-inflammatory diet, exercise, and rooting out causes of inflammation. These include hypothyroidism, autoimmune disease, bacterial infections in the digestive tract, poor blood-sugar handling, or other chronic health issues.

By addressing the cause of high cholesterol not only do you avoid the dangerous risks and unpleasant side effects of statins, but also you journey into your golden years with improved energy and well-being.

For the person with autoimmune hypothyroidism, a detox diet that removes inflammatory foods can significantly alleviate thyroid symptoms.

Hashimoto’s hypothyroidism is a condition in which the immune system attacks and destroys the thyroid gland, and accounts for 90% of hypothyroidism cases in the United States. Hashimoto’s is linked with leaky gut and gut inflammation, conditions that perpetuate thyroid symptoms. The more severe the Hashimoto’s hypothyroidism, the more severe the gut issues, and vice versa.

A good detox diet halts this vicious cycle by calming inflammation, stimulating repair and recovery, and boosting energy. A detox diet should never involve frequent hunger or lack of nutrients, factors that only stress the body further.

Hypothyroidism and gluten

Many people don’t realize they have food intolerances. These foods trigger an immune reaction and cause such symptoms as low energy, rashes, joint pain, digestive issues, headaches, anxiety, depression, and more. They also prevent weight loss. The foods people most commonly react to are gluten, grains, dairy, eggs, and nuts.

Many studies have established a link between Hashimoto’s and gluten intolerance, making gluten strictly off limits if you want to improve thyroid symptoms.

Other inflammation triggers

Other common immune triggers include nightshades (potatoes, tomatoes, peppers, etc.), legumes, coffee, and, of course, foods high in sugar. Don’t forget, sugary foods include sweet fruits and natural sweeteners, such as honey, maple syrup, and agave.

The hunger-free diet plan

At this point you might be saying, “There is nothing left to eat!” On the contrary, the detox diet resembles what our ancestors ate prior to the industrialization of food, and there is plenty to eat. In fact, it is important not to get too hungry as the low blood sugar caused by chronic hunger causes inflammation. Eat frequently enough to sustain energy and avoid crashing.

Healthy diet plan foods

Grass-fed and organic meats, wild fish, plenty of vegetables, healthy fats, and fermented foods, such as sauerkraut, make up the detox diet, along with plenty of water and non-caffeinated herbal teas.

Good fats are key to success

An appropriate amount of good fats ward off hunger and sustain energy. Include healthy fats such as coconut oil, avocado, olive oil, ghee (butter oil), and salmon. Avoid processed vegetable oils and strictly avoid hydrogenated oils, or trans fats.

Rewards outweigh difficulties

Yes, the diet is difficult at first. It requires planning and preparation. Initially you may experience sugar and carb cravings, low energy as your body adapts to burning fat instead of sugar for fuel, and such detox symptoms as headaches, rashes, or joint pain. Please call our office for guidance if so.

However people who stick with the diet inevitably feel such a boost in energy and well being, and such a reduction in thyroid symptoms, that they come to enjoy the diet.

A great weight-loss diet plan

Many find the detox diet is also a great weight loss diet yet. Cutting out sweets and high-carb foods naturally promotes weight loss. More importantly, the detox diet becomes a weight loss diet plan by reducing inflammation, stabilizing blood sugar, and restoring balance to the adrenals, our stress-managing glands.

These factors help restore gut health and tame the autoimmune condition so that the thyroid can function more normally. This makes weight loss possible for the thyroid patient who has long struggled with weight gain.

Reintroducing foods

After 30 to 90 days of the detox diet, you may wish to add in some of the foods you eliminated, one at a time every 72 hours to see whether you react in any way to them. This will help you build a healthier lifelong diet. However, it’s important for the individual with Hashimoto’s to strictly and permanently avoid gluten.

Support with detox supplements

I can help you enhance the effects of the detox diet with nutritional compounds to aid in cleansing and ease the symptoms of transition. They support the liver, the digestive tract, blood sugar balance, and stress handling. Just call my office for advice.

Detox diet plan

Foods to avoid

• ALL sugars and sweeteners, including honey, agave, maple syrup, etc.
• High-glycemic fruits: Watermelon, mango, pineapple, raisins, grapes, canned fruits, dried fruits, etc.
• Nightshades: Tomatoes, potatoes, peppers, eggplant, and other nightshades
• Mushrooms
• Grains: Wheat, oats, rice, barley, buckwheat, corn, quinoa, etc.
• Dairy: Milk, cream, cheese, butter, whey.
• Eggs or foods that contain eggs (mayonnaise)
• Soy: Soy milk, soy sauce, tofu, tempeh, etc.
• Alcohol
• Lectins: Lectins promote leaky gut. Avoid nuts, beans, soy, nightshades, peanut oil, peanut butter, and soy and soy products.
• Coffee: Many people react to coffee as if it is gluten, and it can be overstimulating.
• Processed foods
• Canned foods

Foods to eat

• Most vegetables (except nightshades and mushrooms): Asparagus, spinach, lettuce, broccoli, beets, cauliflower, carrots, celery, artichokes, garlic, onions, zucchini, squash, rhubarb, cucumbers, turnips, watercress, etc.
• Fermented foods: Sauerkraut, kimchi, pickled ginger, fermented cucumbers, coconut yogurt, kombucha, etc. You must make your own or buy one of the few brands that are genuinely fermented (not made with vinegar) and free of sugars or additives.
• Meats: Grass-fed and organic chicken, turkey, beef, bison, lamb, etc., and wild fish.
• Low glycemic fruits sparingly: Apricots, plums, apple, peach, pear, cherries, berries, etc.
• Coconut: Coconut oil, coconut butter, coconut milk, coconut cream.
• Olives and olive oil
• Ghee (butter oil) unless severe dairy allergy

The tin of peppermint bark is empty, the pies polished off, and the Yule log cake reduced to crumbs.  Left  in their wake, however, is the sugar hangover, that annual holiday traditio that may include an upset stomach, headache, lethargy, brain fog, skin problems, join pain, mood swings, allergy symptoms, and a heap of regret.

How to recover from a sugar hangover

While alcohol hangover cures are a folklore staple, you can take solid steps to recover from your sugar hangover:

• Quit eating sweets. Those holiday treats have sent your blood sugar levels skyrocketing and plummeting repeatedly, taxing the immune system, the brain, hormone balance, and every other system in the body.To recover, put blood sugar levels on an even keel by eating protein every two to three hours, eating a good breakfast, and avoiding starchy foods, desserts, and sweet drinks (soda, sweet coffee drinks) that spike blood sugar. Instead focus on quality proteins, leafy vegetables, and good sources of fat (olive
  oil, avocado, coconut oil, salmon, etc.)
• Drink plenty of water. This is also the most popular alcohol hangover cure for a reason. Staying hydrated with clean filtered water will help flush your body of toxins and aid in recovery.
• Support your liver. Processing all those sweets burdens your liver. Help your liver
  flush these toxins with such liver detox nutrients as milk thistle, dandelion, N-acetyl L-cysteine, beet root, panax ginseng, and more. Contact my office for more advice on liver detoxification.
• Restore your gut. Sweets cause inflammation, promote overgrowth of harmful yeast and bacteria, and irritate the gastric lining. You can restore gut health by avoiding sweets and other starchy foods, temporarily adopting a strict detox diet that eliminates common immune triggers (i.e., gluten), and by eating cultured and fermented foods.
• Move your body. A brisk walk, a swim, yoga, or some other gentle exercise will get your lymphatic system pumping and blood flowing to help flush toxins and rejuvenate cells. You may want to avoid extremely vigorous exercise until hangover symptoms subside so as not to further promote inflammation.

Why not go for a New Year’s detox?

These are some basics to help you recover from a sugar hangover and get you back on the wellness path. In fact, all of these tips will help you recover from an alcohol hangover, too. For more advanced strategies and to get started on a detox plan for the New Year, contact my office.

What are your tips for a sugar hangover cure?

Of course the best way to cure a sugar hangover is to avoid one. But if you happen to overindulge on special occasions, what are some of your tips for a sugar hangover cure?