Posts Categorized as: Chiropractor

The Instant Pot: Great tool for a functional medicine protocol

733 instant potThe beauty of functional medicine is it puts your health journey in your hands. The curse of functional medicine is that, compared to popping a pill, eating healthy takes more time, which can feel stressful. Enter the Instant Pot, a relatively new kitchen appliance that is simple to use, makes it easy to stick to a whole foods diet, and takes a lot of stress out of cooking when your schedule is hectic.

What makes the Instant Pot a good functional medicine tool?

The Instant Pot’s success is in its multiple features and that it produces consistent results. The Instant Pot sautés, foolproof pressure cooks, slow cooks, makes yogurt, functions as a rice cooker, and quickly makes bone broths.

It is conducive to big batch meals that will create nutritious leftovers for a few days.

Here are some ways the Instant Pot can help you save time in the kitchen without sacrificing nutrition:

Cooks frozen meats. How many times have you forgotten to put the meat out to thaw for dinner? You can put your frozen meat in the Instant Pot and still have stew for dinner.

Cuts down on dishwashing. The Instant Pot allows you to do multiple things in one pot, cutting down on dirty pots and pans. For instance, you can sauté the onions and brown the meat in the same pot you cook your stew in. Additionally, you can cook in Pyrex bowls inside the Instant Pot, which can then be stored in the fridge and used as a lunch container.

Removes the stress of timing. Once you put your meal in the Instant Pot, you press a button for how long it needs to cook and then you can walk away. Not only will it shut itself off, it will also keep food warm for up to 10 hours. It makes reliable hard boiled eggs, and some people even crack their raw eggs into a bowl before cooking for a quick and easy egg salad that doesn’t require peeling egg shells.

Takes the complexity out of pressure cooking. The Instant Pot’s most popular feature is pressure cooking, which radically shortens cooking times. Best of all, it uses a foolproof design so you don’t have to worry about blowing up your kitchen.

It’s a great slow cooker. One of the most satisfying dinners is the one you make in the morning and it’s waiting hot for you in the evening. In addition to cooking quickly, the Instant Pot is a great slow cooker, and you can brown the meat in the same pot.

Makes dairy-free yogurt. Yogurt is a delicious and convenient snack that is hard to give up when you go dairy-free. Dairy-free yogurts are expensive and filled with thickening gums, which are irritating and immune reactive for many people. The Instant Pot is a great dairy-free yogurt maker, using gelatin or chia as a thickener. You will need to order a high-quality brand of coconut milk however, for a good end result.

Easy squash and root veggie cooking. Peeling and chopping squash and root veggies can be a real deterrent to including them in your diet. No worries, just toss them in the Instant Pot whole and then peel, seed, and chop them after they’re cooked. Cooking more fragile vegetables such as broccoli, however, is best left to the stove top steam basket to avoid overcooking.

These are just a few of the ways the Instant Pot can be a part of a functional medicine protocol to help you manage a chronic health disorder. Don't be intimidated by it — the learning curve is quick and you’ll soon be able to intuit how to use it. The internet abounds with tips, recipes, and general enthusiasm to get you up to speed.

 

Stress can cause PMS, menopause problems, and more

719 stress pms menopause copy

It’s not easy being female — the hormonal ups and downs each month through puberty and then menopause can range from mildly irritating to downright debilitating. Although many, if not most, women suffer from some degree of premenstrual syndrome (PMS), the extreme health and mood imbalances associated with PMS and menopause are a sign your system is out of whack, most likely because of stress.

Hormone balance is very sensitive to stress, inflammation, toxins, poor diet, sleep deprivation, lack of exercise, too little sunlight, and other common factors of modern life. Because the reproductive hormones play an important role in brain health, mood, and brain inflammation, when they’re off, brain function and mood suffer.

In women, imbalances are characterized by excess estrogen, insufficient progesterone, or too much testosterone. Stress and blood sugar that is either too low (hypoglycemia) or too high (insulin resistance) are the most common culprits of PMS symptoms and a miserable menopause transition.

Symptoms of hormonal imbalances in women include:

  • Frequent or irregular menstruation
  • Mood instability
  • Depression
  • Problems sleeping
  • Changes in weight or appetite
  • Crying easily
  • Irritability
  • Poor concentration
  • Anxiety
  • Fatigue
  • Low libido
  • Migraines

Low progesterone from chronic stress

One of the more common reasons for hormonal imbalance is low progesterone caused by chronic stress. This is a mechanism called “pregnenolone steal,” when chronic stress robs the compounds needed to make progesterone in order to make stress hormones instead. This leads to PMS and sets the stage for a miserable menopause transition.

When it comes to stress, the brain does not know whether you are angry at traffic, soaring and crashing after snacking on a glazed donut and triple-shot caramel latte, or narrowly escaping being trampled by a bison. All it knows is to prepare for fight or flight and that reproduction hormones can wait until things have settled down. But for many sleep-deprived, over-stressed Americans fueled on caffeine and sugar, settling down rarely truly happens.

The fix isn’t necessarily in a tub of progesterone cream; first address the sources of stress. A primary stress-buster is a diet that stabilizes blood sugar. People often either eat too infrequently and too sparingly, or they overeat and eat too much sugar. Both are stressful for the body.

Here are some other common causes of chronic stress that lead to miserable PMS and menopause:

  • Sugar, sweeteners, starchy foods (rice, pasta, bread, etc.), too much caffeine
  • Food sensitivities (gluten, dairy, eggs, soy, corn, nuts, grains, etc.)
  • Leaky gut and gut inflammation symptoms — gas, bloating, indigestion, heartburn, diarrhea, constipation, stomach pain, irritable bowel
  • Sleep deprivation
  • Pain and inflammation — joint and muscle pain, skin rashes, respiratory issues, brain fog, fatigue, depression
  • Autoimmune diseases such as Hashimoto’s hypothyroidism
  • Overdoing it, over exercising, not taking time for yourself
  • Bad diet of junk foods, fast foods, processed foods

Restoring hormonal balance naturally

Ideas to halt pregnenolone steal include an anti-inflammatory diet, stabilizing blood sugar, restoring gut health, dampening pain and inflammation, and managing autoimmunity. These are functional medicine basics. Make sure you are eating the right amounts and kinds of essential fatty acids. Additionally, certain botanicals are effective in supporting female hormone health and the body’s stress handling systems. Ask my office for more advice.

 

Study shows diet tames Hashimoto’s hypothyroidism

718 diet and thyroid study

A recent study showed a low-carbohydrate, whole foods diet low in inflammatory foods significantly decreases thyroid antibodies — the marker for autoimmune thyroid disease, or Hashimoto’s. Hashimoto’s occurs when the immune system attacks and destroys the thyroid gland; it is the cause of about 90 percent of hypothyroid cases. This study is further evidence you can profoundly influence autoimmune Hashimoto’s through diet and lifestyle interventions.

In the three-week study, almost 200 people with Hashimoto’s were divided into two groups. One group followed the low-carbohydrate study diet while the other followed a standard low-calorie diet.

The results were significant: Levels of several different thyroid antibodies that serve as markers for Hashimoto’s dropped between 40 and almost 60 percent! This group also lost a little weight.

Meanwhile, the group that followed a low-calorie diet saw antibody levels go up between 9 to 30 percent!

What the study group ate to tame Hashimoto’s

The study designers chose a curious route for their research in having their subjects follow both a low-carbohydrate, anti-inflammatory diet as well as a diet low in goitrogens. Goitrogens are compounds that lower thyroid function and are found in raw cruciferous vegetables (broccoli, cauliflower, cabbage, etc.), soy, and other foods.

Before people understood the mechanisms of autoimmune Hashimoto’s, it used to be the rule of thumb was to avoid goitrogenic foods.

However, through the evolution of functional medicine, we have learned most people with Hashimoto’s can safely eat normal amounts of cruciferous vegetables. In fact, they contain many beneficial nutrients as well as fiber. People with unresolved small intestinal bacterial overgrowth (SIBO) or genetic difficulty metabolizing sulfur may not do well with these vegetables. So we don’t know how subjects would have fared in this study had they included these vegetables.

Soy, on the other hand, has been shown to lower thyroid hormone levels in studies and is best avoided by those with Hashimoto’s.

The study diet that improved Hashimoto’s

Here is the diet the study subjects ate that lowered their thyroid antibodies:

  • Low carbohydrate diet that was 12 to 15 percent carbohydrates, 50 to 60 percent protein, and 25 to 30 percent fats. (Most people eat a diet that is about 50 percent carbohydrates.)
  • Lots of different vegetables. Research shows a diet high in veggies improves immune health through its impact on beneficial gut bacteria.
  • Lean meats and fish.
  • No goitrogens: cruciferous vegetables (which, if not eaten to excess, improve beneficial gut bacteria), canola, watercress, arugula, radish, horseradish, spinach, millet, tapioca, nitrates.
  • Eggs, legumes, dairy products, bread, pasta, fruit, and rice. In functional medicine we know gluten and dairy exacerbate autoimmune Hashimoto’s for the most part. Eggs, legumes, and grains are inflammatory for many people as well. People with poor blood sugar stability may need to limit their fruit intake.

In functional medicine, we see the best results with a diet very similar to this one called the autoimmune paleo diet (AIP). In fact, a recent study showed the AIP diet significantly improved autoimmune gut disorders.

Ask my office for more advice on managing your Hashimoto’s hypothyroidism or other autoimmune disease.

 

Study confirms autoimmune paleo (AIP) diet works

717 AIP medical study

A recent study confirmed what functional medicine has long since known — the autoimmune paleo (AIP) diet is highly successful for managing chronic health disorders. The first-of-its-kind study showed the majority of participants quickly achieved and maintained remission of Crohn’s disease and ulcerative colitis on the AIP diet. A number of participants were even able to discontinue drug therapies.

Many people follow the AIP diet to manage not just Crohn’s but also chronic pain, Hashimoto’s hypothyroidism, irritable bowel syndrome, skin rashes such as eczema or psoriasis, high blood pressure, depression, anxiety, brain-based disorders, diabetes, autoimmune disease in general, and other chronic health problems.

People are surprised to find that not only do their symptoms fade but also they enjoy more energy, better sleep, weight loss, increased libido, less stress, and a general overall improvement of their well being.

A primary reason the diet is so effective is because it helps repair leaky gut, a condition in which the lining of the gut becomes inflamed and porous, allowing inflammatory compounds into the bloodstream. This creates inflammation throughout the body and brain and leads to a wide array of chronic gut, metabolic, and autoimmune disorders.

Anti-inflammatory is the key to the AIP diet

An anti-inflammatory diet focuses on whole foods and is free of inflammatory foods, additives, fillers, and artificial colors. It includes an accompanying protocol of appropriate sleep, physical activity, rest, and positive socialization and self-treatment. Certain nutritional compounds that gently cleanse and detoxify the body may boost the success of the diet.

AIP diet sites and articles abound, but here are basics:

  • Eliminate all processed foods, fast foods, desserts, coffee drinks, sodas, etc. Your anti-inflammatory diet should consist of whole foods found in the produce and meat sections of the grocery store, with an emphasis on plenty of vegetables. Also eliminate processed vegetable oils and hydrogenated oils and stick with natural oils.
  • Eliminate common inflammatory foods, the most common culprit being gluten. Many people’s symptoms resolve simply on a gluten-free diet. However, dairy, eggs, soy, nuts, grain, and nightshades are commonly immune reactive as well. Eliminate these foods for about six weeks to see whether you react upon reintroducing them one at a time.
  • Eliminate sweets. On the anti-inflammatory diet you will avoid all sweeteners. This helps curb cravings, stabilize blood sugar, lower inflammation, and lose excess fat. Enjoy low-sugar fruits instead, such as berries.
  • Eat lots of vegetables. Not only do plenty of veggies load you up with vital nutrients and fiber, new research shows they create a healthy gut microbiome – the bacteria in your gut that profoundly influence your immune and brain health. A diet based around veggies creates an abundant and diverse gut microbiome and thus better health.
  • Get enough sleep and exercise. Sufficient sleep is a major inflammation-buster, as is regular physical activity. Overtraining, however, can cause inflammation so watch out for that.

Boost success with gut repair and detoxification

Adding in specific nutritional compounds can help repair a damaged gut, lower inflammation, support the liver, and detoxify the system. Ask my office for more information about a detoxification and gut-repair program using the AIP diet.

 

Could you be developing an autoimmune disease?

710 silent autoimmunity

You could be developing an autoimmune disease, one of the most common diseases today, and are not aware of it. This is because autoimmune diseases sometimes start off as “silent” autoimmunity. This means your immune system is attacking tissue in your body but the damage isn’t bad enough to cause symptoms yet.

Autoimmune disease is more common than cancer and heart disease combined, and that’s just the diagnosed cases. Many, if not most, cases of autoimmunity are happening without a diagnosis.

This is because medicine does not screen for autoimmunity until symptoms are advanced and severe enough for a diagnosis and treatment with steroids, chemotherapy drugs, or surgery.

Autoimmunity: The disease for the modern era

Autoimmunity can affect any tissue in the body or brain. It occurs when the immune system attacks and damages tissue as if it were a foreign invader.

Common autoimmune diseases include Hashimoto’s hypothyroidism, Graves’ disease, multiple sclerosis, lupus, rheumatoid arthritis, type 1 diabetes, celiac disease, and psoriasis. More than 80 different autoimmune diseases have been identified so far.

Autoimmune disease affects 1 in 5 people, the majority of them women. It is believed women are more commonly affected because of their hormonal complexity. Although autoimmune disease is very common, the statistics do not tell the whole story.

Autoimmunity can happen long before diagnosis

Autoimmunity can begin long before damage is bad enough for a disease to be diagnosed. Many people can go years, decades, or even an entire lifetime with symptoms but never have damage bad enough to be labeled disease.

As an example, autoimmunity against the pancreas can cause blood sugar issues long before the development of type 1 diabetes. Additionally, about 10 percent of people with type 2 diabetes, which is caused by diet and lifestyle, also have pancreatic autoimmunity. This is called type 1.5 diabetes.

One of the most common autoimmune diseases is Hashimoto’s hypothyroidism. Patients may need to gradually increase their thyroid hormone because although they were diagnosed with low thyroid, the autoimmunity was overlooked and left unmanaged.

Or a patient may have an autoimmune reaction that has not been recognized as a disease. For instance, autoimmunity to nerve cells may produce symptoms similar to multiple sclerosis (MS), which is an autoimmune reaction to nerve sheathes. However, because the autoimmunity is not attacking nerve sheathes specifically, the patient cannot be diagnosed despite MS-like symptoms.

Autoimmunity can attack anything in the body

People can also have symptoms that suggest many types of autoimmunity. Although symptoms vary depending on which tissue is being attacked, many autoimmune sufferers experience chronic fatigue, chronic pain, declining brain function, gastrointestinal issues, hair loss, weight gain or weight loss, brain fog, and more.

Fortunately, functional medicine offers lab testing that can screen for autoimmunity against a number of different tissues. We also use strategies such as an anti-inflammatory diet, blood sugar stabilizing, gut healing, addressing toxins, and habits that minimize stress and inflammation.

Ask my office if autoimmunity may be causing your strange and chronic symptoms.

 

Doctors should emphasize exercise, not weight loss

706 new weight guidelines

Do you dread going to the doctor because you know they will pin your health problems on your weight? Or maybe you quit going to the doctor all together to avoid feeling embarrassed and ashamed. Because the stigma attached to body size has been shown to cause weight gain, researchers are calling for doctors to emphasize exercise rather than weight loss.

Although it’s true obesity is linked to myriad inflammatory health conditions, it’s also true that diets fail the majority of people and often lead to weight gain. Also, some people are overweight due to genetic predisposition, numerous starvation diets, a history of an eating disorder in response to childhood trauma, and so on.

For those people who have spent a lifetime battling their weight and the stigma associated with it, a visit to the doctor simply opens a Pandora’s box of shame, despair, hopelessness, and self-loathing. Many decide it’s simply healthier not to go.

Policy may shift to taking the emphasis off weight

Fortunately, the Centers for Disease Control and Prevention is aware of the ineffectiveness of shaming patients.

A recent essay published by the CDC called for doctors to lay off patients who don’t meet the body mass index (BMI) guidelines and instead shift the focus to helping a patient exercise regularly.

The essay argues that avoiding “fat shaming” will go a long way to establishing better doctor-patient rapport and trust, thus facilitating a patient’s sense of positivity and willingness to adapt healthier habits.

Diets and thinking you are fat lead to obesity

Studies consistently show diets actually lead to long-term weight gain and obesity.

What’s even more shocking is that the perception you are overweight also leads to long term weight gain, even if your original BMI was in the normal range.

In other words, telling a patient they are too fat can actually make them gain weight, not lose it.

And telling yourself you are too fat will do the same.

Addressing obesity and health without stigma

Clearly, telling people they are too heavy and need to lose weight isn’t working.

The key, say researchers, is to promote the idea that a person can be healthy at any weight. This requires decreasing the stigma, establishing trust and rapport, and encouraging exercise and healthy behaviors. It also requires taking into consideration the patient’s social and financial situation.

According to recent studies, regular exercise improves health at any weight. It also reduces the risk of chronic diseases such as diabetes, heart disease, and Alzheimer’s.

Focusing on regular exercise also shifts the focus away from judging the person’s body and instead puts it on behaviors that can be influenced, barriers that can be addressed, and progress that can be measured at follow-up visits, regardless of weight.

Diets have a terrible track record for the majority of people. However, exercise is an area where most people can succeed, regardless of their body size or fitness level.

Ask my office how we can help you improve your health in a way that works for you.

 

Ignored by doctors, Women Choose Functional Medicine

705 female patients

It doesn’t take long once you learn about functional medicine to realize it attracts primarily women. Why? Chronic disorders affect more women than men and conventional medicine’s treatment of women often ranges from disappointing to dehumanizing.

Conventional medicine failing women

When women show up at doctors’ offices with “mystery” symptoms from chronic disorders they are often left feeling demoralized and hopeless.

What are some of areas where conventional medicine fails women?

Mystery symptoms dismissed as psychosomatic or whining. Autoimmune disease overwhelmingly afflicts more women than men and can cause years and even decades of symptoms before diagnosis. Many women are told to exercise more, meditate, or take anti-depressants for their symptoms but given no real solutions.

Told to exercise more for chronic fatigue. Chronic fatigue affects four times as many women as men. However, these women are often simply told to exercise as many doctors don’t believe in chronic fatigue, even though it is now medically recognized. These women often end up feeling worse.

Pain in women undertreated. Studies show doctors are slower to treat pain in female patients in emergency rooms and generally undertreat women for pain.

Fibromyalgia, a disorder of chronic pain, also affects mostly women and is often regarded as not legitimate.

In fact, some researchers believe disorders such as fibromyalgia and autoimmunity are so frequently belittled and dismissed because they affect predominantly women.

Poorer response to female heart disease. Women have worse outcomes from heart attacks because medicine looks at male-based heart symptoms. For instance, many women do not have chest pain. As a result, treatment is often less aggressive than necessary.

Hospital childbirth practices traumatic. If there is one place where many women lose their faith in medicine, it is during a hospital childbirth. Women are often pressured into unnecessary procedures or left hung out to dry emotionally in the event of a problem or emergency. As a result, many leave the hospital with postpartum PTSD.

Female sexual abuse survivors also experience worse outcomes in these scenarios.

Male-based studies don’t translate to female patients. Most medical models are based on male physiology. As a result, many signs and symptoms that present differently in women go misdiagnosed or dismissed. Autism and heart attacks are two examples.

Plus, women experience chronic diseases such as autoimmunity, fibromyalgia, and hypothyroidism at significantly higher rates than men and thus are often told their symptoms are “in their head.”

Functional medicine for women

Fortunately, in functional medicine we conduct comprehensive histories, examinations, and testing with all patients regardless of gender.

We specialize in working with chronic so-called “mystery” disorders that predominantly affect women and are explained in the scientific literature.

One thing we frequently hear from women is how good it feels to finally be heard. Ask my office how we can help you.

 

Supplement Quality

supplement quality copy

The United States enjoys liberal access to nutritional supplements. We can buy virtually any supplement from multiple sources either at the local grocery store or online. Other countries can be more stringent when it comes to access and don’t enjoy near the wide range of variety.

However, the freedom around nutritional supplements in the United States means consumers must be wary of shoddy, fraudulent and even unsafe supplements with misleading claims. It’s important to learn how to be a smart supplement shopper to make the most of our supplement-shopping freedom. You may be surprised to learn the worst supplements aren’t from some shadowy corner of the internet, but rather usually from your local drug or grocery store.

At the same time, it’s also important to protect consumer access to supplements. The FDA’s approach to the industry is often viewed as unnecessarily aggressive due, it is widely believed, to the influence of the pharmaceutical industry. As the the rates of “untreatable” or “mysterious” chronic diseases and dementia continue to skyrocket, people increasingly turn to alternative health care and nutritional supplements to address their health concerns. This has turned the supplement industry into one worth many billions of dollars.

What supplements to avoid

The supplement industry as created its own standards of quality that manufacturers can choose to comply with in order to reassure their buyers only the purest ingredients are used.

Avoid cheap, mass marketed supplements comprised of synthetic or inflammatory fillers (such as wheat and corn), poor quality ingredients, inactive ingredients, and artificial colors. There is also no way of knowing how shipping and storing has affected the ingredients.

What to look for in quality supplements

For starters, avoid fillers that use wheat, corn, starches, and magnesium stearate. Also, research the origin of the ingredients. Herbal ingredients can come from heavily polluted areas in other countries and be loaded with toxins. Good companies test their ingredients for toxins.

Research the brand. Are they formulated with a health-care professional and scientific advisory board? Are there peer-reviewed studies to back up the ingredients? Does the company test purity?

What is their marketing like? Do they use sleazy snake-oil selling tactics? Or do they cater to licensed practitioners and provide educational seminars to teach about the products and how best to incorporate them into a health care plan?

Also, look for supplement companies that send their products out to independent labs to test for quality and purity.

NSF International, and independent organization, certifies supplements on three levels of quality:

Certified Good manufacturing practices (CGMPs): Guidelines that assure a product conforms with what’s listed its label.

American National Standard for dietary supplement products: Testing that ensures products contain what is on the label and not undeclared contaminants.

NSF Certified for Sport: Screens for athletic banned substances.

 

Best Form of Exercise for Graceful Aging

interval exercise mitochondria copy

Aging gracefully is all about taking care of your mitochondria — the little energy factories in each cell. As we get older, their function can start to diminish, which plays a key role in aging of the body. However, new research has shown a little-known strategy to boost the longevity and function of your mitochondria — regular bursts of high intensity exercise.

People are told to exercise for all sorts of reasons, but regular exercise is one of life’s magic bullets when it comes to remaining physically and mentally agile into the elder years. Any kind of regular exercise is better than none when it comes to health and longevity.

However, when it comes to nurturing cellular mitochondria and thus better preserving your overall health, one form of exercise outshines the rest — intervals of high intensity exercise. This means an exercise routine that boosts the heart rate to healthy upper thresholds for several minutes at a time.

How different forms of exercise affect aging

Although any regular physical activity makes for a better aging process, a recent Mayo Clinic study showed different types improve aging in different ways.

The study divided healthy but sedentary men and women under the age of 30 and over the age of 64 into several groups of exercise:

  • Vigorous weight-lifting several times a week.
  • Interval training three times a week on stationary bikes (they did three sets of pedaling hard for four minutes and resting for three minutes).
  • Alternated between mild weight lifting and moderate pedaling on a stationary bike throughout the week.
  • No exercise.

Not surprisingly, all the groups who exercised reported better blood sugar control and fitness after three months of regular exercise. The vigorous weight lifters gained muscle mass while the interval exercises gained more endurance.

But the finding that surprised researchers was cellular improvement in the interval exercisers. The under-30 interval exercisers showed changes in 274 genes, compared to 170 genes in the young moderate mixed exercise group and 74 genes in the young weight lifters.

However, the older interval exercisers showed changes in 400 genes, compared to only 19 for the older moderate exercisers and 33 for the older weight lifters.

In other words, interval exercising is the most advantageous at any stage of life, but it’s significantly more advantageous the older you are compared to other forms of exercise.

How interval exercise improves the aging process

Researchers theorize interval training is beneficial because it increases the number and health of cellular mitochondria. This means more energy for muscles (including the heart), better brain function, and better recovery and regeneration.

The fact that the older participants had more robust responses to high intensity interval training shows it is never too late to exercise, especially if you do the most beneficial kind. Another bonus? You can extract the most gains in the least amount of time from interval exercise, which requires less time than other forms.

How to interval train for better cellular health

To interval train simply push yourself to your maximum effort for several minutes several times in your routine, with short periods of rest in between sets. Work within your capacity and don’t over train — over exercising causes inflammation and can damage mitochondria.

Ask my office for more advice on the best way to exercise for optimal health.

 

The surprising culprit behind fatty liver is not fat

652 fatty liver copy

If you struggle with excess weight or high blood sugar, your blood tests show may also show fatty liver (high liver enzymes). Although fatty liver has no overt symptoms, a liver filled with fat hinders detoxification, promotes inflammation, may increase gallstones and increases heart attack risk. So a fatty liver means eat less fat, right? Wrong, the culprit in fatty liver isn’t too much fat but rather too many sugars and carbohydrates.

Too many carbs are the main culprits behind the excess belly fat that is a sure sign of fatty liver. This is because sugar signals the liver to produce more fat.

This process is heightened when the liver must process fructose particularly high-fructose corn syrup found in soft drinks and other junk foods.

From fatty liver to fatty liver disease

While some fat in the liver is normal, if it exceeds 5 to 10 percent of total weight of the organ, it is considered fatty liver and the first stage of non-alcoholic fatty liver disease (NAFLD). If fatty liver progresses unchecked, it can lead all the way to cirrhosis.

(Alcohol abuse can also cause fatty liver disease and the majority of alcoholics have a fatty liver.)

NAFLD is the most common liver disorder in the west, affecting as many as one third of Americans. It primarily afflicts those who overweight and middle-aged, but NAFLD is increasingly affecting children and teens due to their over consumption of sodas, sweets, and high-carb foods. High cholesterol and diabetes are typically found with NAFLD too.

How to reverse fatty liver and regain liver health

The good news is you can reverse fatty liver before it’s too late. Even though the liver may not initially complain with symptoms, it’s important to take liver health seriously to prevent serious long-term complications. Steps to reverse fatty liver include:

Adopt a lower-carb, sugar-free diet. High blood sugar leads to fatty liver. To start reversing it you need to bring blood sugar down to healthy levels with a whole foods diet abundant in fibrous vegetables, healthy fats, and proteins while low in foods that spike blood sugar. Most people will begin to lose excess fat on this way of eating as well, further unburdening the liver.

Exercise daily. Exercise helps lower high blood sugar, detoxify the body, and shed excess fat, all of which will help reverse fatty liver.

Avoid alcohol and unnecessary medications. Alcohol is very hard on the liver, as are many medications. Avoid both as much as possible while working to reverse fatty liver.

Lower inflammation. The liver actually plays an important role in inflammation and lowering overall inflammation will likewise ease its burdens. The most important ways to do this are by removing foods from your diet that promote inflammation (gluten and dairy are the most common) and minimizing exposure to toxins and chemicals.

Take natural anti-inflammatory compounds. Certain nutritional compounds really shine when it comes to lowering inflammation. These include high doses of emulsified turmeric and resveratrol, absorbable forms of glutathione, vitamin D, and many other compounds. Ask my office for more advice.

Support liver detoxification pathways. If your liver cells are clogged with fat it may have trouble with everday detoxification duties. The liver responds wonderfully to herbs and compounds that support detoxification, such as milk thistle or n-acetyl-cysteine.

Ask my office for more ways to reverse fatty liver and support liver health.