Hypothyroidism 101: All You Need to Know

What is hypothyroidism? What are the signs, symptoms, and causes of hypothyroidism? Learn more about the symptoms, causes, and concerns that come with a diagnosis of hypothyroidism.

Hypothyroidism 101

Hypothyroidism (a low functioning thyroid) is the most common cause of thyroid dysfunction, characterized as an underactive thyroid, where the thyroid gland doesn’t make enough thyroid hormones.

Lack of thyroid hormones leads to universal decline in the cellular function of all body systems and processes. 

What is the Thyroid? 

The thyroid is a vital, butterfly-shaped hormone gland, located in your throat, that acts as your metabolic mothership.

The thyroid plays a major role in the metabolism, growth and development of the human body and it helps to regulate many body functions by constantly releasing a steady amount of thyroid hormones into the bloodstream (also known as T3 and T4 thyroid hormones).  In fact, every cell in your body has receptors for thyroid hormones.

Your thyroid hormones are responsible for regulating processes like: 

• Temperature regulation
• Heart rate and blood pressure
• Activation of the nervous system
• Detoxification
• Steroid (sex) hormone production and function
• Fat, carbohydrate, protein and cholesterol utilization and metabolism

• Bone me
• Brain growth and development (helping you get smarter and think more clearly)
• Caloric energy and nutrient use
• Digestive function
• Immune system regulation
• Growth (in children, as well as skin, nails, hair, wound healing)

 

For instance, if the body needs more energy in certain situations – such as more heat when it’s cold outside, more immune boosting cell action in the face of allergy season, or more support during pregnancy to grow a baby – the thyroid gland produces more hormones to give your body more “umph” to make it happen.

However, in the case of hypothyroidism, your thyroid gland does not produce enough thyroid hormones, resulting in slowed thyroid function and imbalances in your overall health as a whole.     

Who Gets Hypothyroidism? 

More than 20 million Americans have some form of thyroid disease or disorder, including hypothyroidism, hyperthyroidism, thyroid cancer and/or Hashimoto’s Thyroiditis, an autoimmune condition responsible for up to 90% of cases of hypothyroidism and the most prevalent autoimmune disorder in the United States. 

Of these cases, nearly half of them are hypothyroidism (a low functioning thyroid), and sometimes they are both hypothyroidism and Hashimoto’s Thyroiditis, since Hashimoto’s usually comes before full blown hypothyroidism. 

Hypothyroidism can go undiagnosed for years, with up to 60 percent of people who are currently unaware of their condition. Women are more at risk than men of developing the dysfunction, with 1 in 8 women developing a thyroid disorder during her lifetime. In addition, countless more people have what is known as “subclinical hypothyroidism,” a dysfunctional thyroid and lab markers that are progressive (on the way to disease) without any diagnosis from a physician or healthcare professional, despite experiencing common thyroid symptoms. 

Unfortunately, conventional medicine typically only recognizes thyroid disorders when they are in their most progressed or advanced stages, and typically only uses 2 or 3 blood markers (of many blood markers and signs and symptoms) to determine whether a person has the disease. 

Consequently, many people go “under the radar,” living with symptoms of hypothyroidism for years before it is actually caught and it has fully progressed. 

Hypothyroidism Symptoms

The symptoms of hypothyroidism are diverse since the thyroid affects practically every process in the body. Common symptoms of hypothyroidism, or an under functioning thyroid, include:

• Difficulty losing weight or gaining weight
• A slow or dysfunctional metabolism
• Unexplained weight loss or weight gain
• Cold often
• Easily tired or fatigued, despite sleep or coffee
• Needing coffee to “function”
• Low Vitamin D levels
• Tend towards constipation or bloating
• Low neurotransmitters (dopamine/serotonin) often resulting in poor concentration and /or low mood

• Dry skin
• Low immune function
• Brittle nails
• Insomnia or poor sleep
• Low blood pressure and/or heart rate
• Hair loss
• Enlarged thyroid
• High cholesterol
• Irritability, depression and/or anxiety
• Low libido
• Fatigue/low energy
• Poor recovery from workouts/injuries
• Slow reflexes
• Irregular uterine bleeding

 

Hypothyroidism Causes

While genetics play a great role in hypothyroidism, hypothyroidism itself typically does not manifest unless the “perfect storm” of environmental, lifestyle and nutritional triggers set it off. 

Common triggers to hypothyroidism include:

• Underlying gut pathologies (bacterial overgrowth, low stomach acid, parasitic infection, bacterial infection, H. pylori)
• Chronic stress & HPA Axis Dysfunction (adrenal, cortisol and hormone imbalances)
• Underfunctioning pituitary (controls the growth, development and function of other endocrine glands)
• Environmental toxic burden
• Low immune function 
• Reduced oxygen to cells (iron deficiency or in some cases, iron overload)
• Blood sugar imbalances
• Other chronic diseases, inflammation or underlying infections (Lyme disease, hepatitis C, IBD, etc.)
• Long-term medication use or drug-induced hypothyroidism (overdose of thyroid hormones or other hormones)
• Nutrient deficiencies (selenium, copper, iodine, zinc, pyridoxal 5 phosphate, zinc, magnesium)

Thyroid Nutrients 101

Of this list, one of the most modifiable risk factors for hypothyroidism comes down to your dietary intake of essential nutrients, along with a healthy gut microbiome (to be able to digest those nutrients in the first place). 

Unfortunately, our modern-day, industrialized diets of the 21st century strip our body void of essentials necessary to make the thyroid properly. Even more, if you aren’t digesting your nutrients in the first place, your body (and thyroid) run into more problems with underlying pathologies, such as bacterial overgrowth, yeast infections, and dysbiosis (imbalances in “good” and “bad” bacteria) impairing nutrient absorption and thyroid function as well.

The following is a list of necessary nutrients required for healthy thyroid function–as well as caution to not go overboard on them either (since toxicity of these nutrients can also inhibit thyroid function). 

Nutrient	Sources	About
Gut Healing Nutrients	Fermented foods (sauerkraut, kimchi, kefir, yogurt, pickled veggies), prebiotic foods (cooked & cooled potatoes/sweet potatoes, cooked & cooled white rice, green plantains), Supplements: soil-based probiotics, partially hydrolyzed guar gum (prebiotic), short-chain fatty acids (butyrate)	1-2 fermented foods (condiment sized serving)/daily, 1-2 starchy tubers/prebiotic foods; Supplements: 1 probiotic in the morning & evening, ½-1 tsp. Prebiotic fiber, 1 short-chain fatty acid capsule with meals
Iodine	Sea vegetables (kelp flakes, kelp, wakame, hijike, arame, nori, etc.), dairy products, cod, iodized salt	Required for reproduction and growth, and it’s only known function is the synthesis of thyroid hormone; Can be helpful if TSH markers are “off”; Consume food sources in small-moderate doses (kelp flakes 3-4 times per week, cod 1-2 times per week, iodized salt occasionally, etc.); If deficient (according to a hair or urine test), consider supplementing with 100 mcg/day and increase up to 1000 mcg if deficiency is severe for 30-90 days, then re-test; Note: If you have Hashimoto’s, iodine typically will often cause “flares” if you are deficient in selenium too (consider taking with selenium)
Selenium	Ocean fish, Brazil nuts, ham	Selenium is essential for the conversion of T4 to T3; Studies also show benefits of selenium supplementation in treating autoimmune thyroid conditions to reduce inflammation (reducing inflammation may limit damage to thyroid tissue); About supplements: the best strategy is to first ensure adequate selenium intake through the diet and possibly to use testing for selenium levels at baseline to determine whether selenium supplementation is needed (The normal concentration in adult human blood serum is 70 to 150 ng/mL)
Iron	Oysters, clams, liver, venison, beef	Iron deficiency reduces production of thyroid hormone; However, excess iron damages the hypothalamus, pituitary, and thyroid (Fact: people with hemochromatosis or iron overload are 80 times more likely to have hypothyroidism); Eat foods with iron in them or use a liver capsule supplement (if organ meats are not preferred); Only supplement with iron if lab test levels indicate deficiency outside of these markers:  Serum Iron: 40-155 ug/dL Ferritin Men: 30-400 ng/mL Pre-Menopausal Women: 15-150 ng/mL Post Menopausal Women: 15-150 ng/mL Transferrin Saturation: 15-55% TIBC Men: 250-450 ug/dL Pre-Menopausal Women: 250-450 ug/dL Post Menopausal Women: 250-450 ug/dL UIBC: 150-375 ug/dL sTfR (soluble transferrin receptor): 12.3-27.3 nmol/L
Zinc	Oysters, liver, crab, lobster, beef, pastured eggs (Note: spinach, beans and nuts also have zinc, but are not bio-available due to difficult-to-digest components)	Required for synthesis of TSH; If deficient (outside of: 81–157 µg/dL), supplement with 30 mg for 8 weeks, then recheck levels
B12 & B2	B12: Clam, liver, oyster, mackerel, sardine; B2: Liver, mushrooms, seaweed, spinach	Required for synthesis of TSH
Magnesium	Dark leafy greens, Dark chocolate, Almonds, Banana, Pumpkin seeds, Avocado, Halibut	Required for synthesis of TSH; Consume 600-800 mg/day between foods and supplements; Supplementing with 300-400 mg/day of chelated magnesium such as Magnesium Glycinate can be helpful
Vitamin C	Red pepper, kiwi, broccoli, citrus, brussels sprouts, kale	Boosts adrenal function to support hormone health; also leads to less suppressed T4 and T3 levels; Supplement: 500-1000 mg/day if you have low T4 & T3 and high stress
Vitamin A	Organ meats, cod liver oil, seafood, grass-fed dairy	Regulates thyroid hormone metabolism and inhibits elevated TSH; Supplement: Extra Virgin Cod Liver Oil, ½ tsp-1 tsp/day
Vitamin D	Cod liver oil, cold-water fatty fish, pastured egg yolks, sun exposure, supplementation if necessary	Boosts immune function and suppresses autoimmune attack on the thyroid; Deficiency is highly connected to Hashimoto’s and hypothyroidism; Check levels aiming for this reference range: 35–60 ng/mL; If deficient,supplementation may be warranted for 4 weeks with upwards of 5,000-10,000 IU (depending on severity), then recheck levels

Diagnosis: How Do I Know if I Have Hypothyroidism? 

Good question. Unfortunately, conventional medicine does not always recognize signs and markers of thyroid dysfunction, despite metabolic breakdown and symptoms in line with hypothyroidism. 

Traditional blood work testing does NOT do a thorough evaluation for hypothyroid markers.  

Conventional medicine states that you are only hypothyroid if you have:

• A TSH level above 4.5 
• T4 level between below 4.87 

If not, then you are “healthy” and “in the clear.”  

However,  this conventional approach completely discounts functional or “subclinical” hypothyroidism. 

Many people are hypothyroid or have a dysfunction of their thyroid gland, but have other good compensatory physical mechanisms that may result in limited thyroid blood markers or symptoms that go undiagnosed for years. 

Subclinical hypothyroidism is defined as “a thyroid condition that is not progressed enough to be considered a hypothyroid disease on lab tests, but is a subtle disorder that can be supported nutritionally and via lifestyle to improve thyroid health and function.”

In clinical practice, “subclinical hypothyroidism” also considers: 

• Other important thyroid blood markers (such as T3, Free T3/T4, T3/T4 Uptake, Reverse T3, thyroid antibodies)
• Other lab markers (pointing to metabolic dysfunction and inflammation) (including: selenium, iodine, homocysteine, and underlying infections)
• Symptoms of hypothyroidism without full blown lab markers of disease

Subclinical Hypothyroidism

Other considerations that may point to hypothyroidism or subclinical hypothyroidism (aside from TSH and T4 markers) include:

• Low T3 markers signifying under-conversion of T4 Hormone to T3 Hormone (Note: T4 is the inactive form of thyroid hormone, T3 is the ACTIVE form. T4 must be converted to T3 before the body can use it. If T3 is low, then something may be off) 
• Pituitary Dysfunction (Lab markers of TSH and T4 will LOOK normal, but the pituitary is causing hypothyroid symptoms)
• High testosterone levels (PCOS is often linked to hypothyroidism)
• Long-term history of birth-control or estrogen replacement 
• High cortisol and/or high homocysteine levels (markers of inflammation)
• Gluten intolerance (often undiagnosed)
• Elevated TPO and thyroglobulin antibodies
• Chronic infections (Lyme Disease, hepatitis C, Ebstein Barr Virus)
• Multiple symptoms of hypothyroidism, including: sluggish metabolism, fatigue/low energy, low libido, nutrient deficiencies, low iron, low Vitamin D, constipation, easily cold

Using Functional Lab Ranges to Detect Subclinical Hypothyroidism

Functional lab ranges are narrower blood lab ranges that help patients and clinicians see patterns and progression to disease, before full blown disease occurs. They are based on studies of individuals with hypothyroidism and subclinical hypothyroidism (i.e. before full blown disease).

The functional lab ranges (i.e. “ideal”) for healthy thyroid function include these markers:

• TSH 0.5-2.0 ug/L
• Total T4: 6.0-12.0 ug/dL
• Total T3: 100-180 ng/dL
• Free T4: 1.0-1.5 ng/dL
• Free T3: 2.5-4.0 
• T3 Uptake: Male: 30–38% Female: 28–35%
• Reverse T3: 9.2–24.1 ng/dL 
• TPO and TgAB (antibodies) >4

 It’s vital to consider other markers aside from TSH or T4 alone. A full thyroid panel with these markers can help you see a clear picture into your thyroid health.  If your lab work falls outside of these ranges, it’s a signal that something may be “off.”

Types of Hypothyroidism

Once a “thyroid problem” has been identified, it is then important to ask the question:

What is the root cause behind my thyroid dysfunction or hypothyroidism? 

Newsflash: NOT all hypothyroidism diagnosis are directly related to the thyroid itself. 

Other causes and ties that may mask themselves or take the form of hypothyroidism blood markers include:

• Immune dysfunction or autoimmunity
• High cortisol/HPA Axis Dysfunction
• Low functioning pituitary gland
• Blood sugar dysfunction/Dysglycemia
• Gut dysfunction
• Environmental toxic burden
• Chronic infection

Other Factors to Consider

If you do not have overt (conventional) hypothyroidism (a high TSH above 4.5 and low T4 below 4.87), it’s important to consider these other factors in conjunction to supporting and potentially treating the thyroid itself.

For instance, your low T3 hormones may actually be a cause from chronic stress that wreaks havoc on your pituitary gland’s ability to support a healthy thyroid. Lack of sleep, overtraining in the gym and screen exposure every night eventually catches up to your body, resulting in LOW thyroid hormone output. 

Another example: a chronic infection like hepatitis C or mercury overload may cause your liver to work super hard, demanding overwork by your thyroid and cortisol together, and suppressing TSH levels along with lower white blood cells. 

The bottom line: Hypothyroidism is not always directly related to the thyroid itself.

Sometimes it is, but often times has the ability to be improved or reversed by addressing the root cause of thyroid dysfunction. 

What to Do About It?!

There is no one-size-fits-all approach when it comes to addressing thyroid dysfunction, including hypothyroidism and subclinical hypothyroidism. 

While much of mainstream medicine has led us to believe that hypothyroidism can be “cured” with a magic pill or hormone replacement, it doesn’t work like that. 

True, medicines can help manage the condition (particularly if hypothyroidism is severe or caught in the already-progressed stage). However, depending on the nature of your condition, hormone replacement therapy may actually just be like bandaging the symptoms (rather than addressing the root cause).

The FIRST question you and your provider should ask is: Whether or not to address the thyroid directly?

As discussed previously, thyroid dysfunction can be the result of either:

• Other underlying health problems, such as: autoimmune conditions, HPA Axis Dysfunction, nutrient deficiency, chronic infection, environmenmental triggers, immune dysfunction, or gut pathology (SIBO, yeast overgrowth, bacterial infection, dysbiosis, food intolerances, low stomach acid, etc.);
• An actual underlying problem with the thyroid itself;
   
• Or both

If your hypothyroidism is a result of something else (like chronic stress, an autoimmune condition or SIBO), it is often best to first address that pathology first, rather than solely treating the thyroid itself. In other cases, you’ll have to address the thyroid directly along with the other pathologies in order to get full resolution.

Thyroid Treatment Strategies

There are 4 primary patterns of hypothyroidism. It’s crucial to determine yours in order to avoid overtreatment or mis-treatment.

Pattern 1: Overt Hypothyroidism

Markers: High TSH (above 10), Lower T3/T4 

Strategy: Treat with replacement hormone and address other pathologies

Pattern 2: Subclinical Hypothyroidism High TSH

Markers: High TSH (above 10), BUT “Normal” T3/T4

Strategy: Treat with replacement hormone and address other pathologies

Pattern 3: Subclinical Hypothyroidism Moderate TSH

Markers: Moderate High TSH (between 2-10), possible low or normal T3/T4 

Strategy: Address other pathologies first; then re-test TSH 30-90 days later to determine whether supporting the thyroid directly (supplements or hormones) is warranted; Use family/genetic history of thyroid disease and testing for antibodies to determine risk for progression of thyroid condition 

Pattern 4: Subclinical Hypothyroidism Normal TSH, Low T3 &/or T4

Markers: Normal TSH (between 0.5-2.5), low T3 &/or T4 

Strategy: Address other pathologies first (particularly stress/cortisol, pituitary function, gut health) then re-test 60-90 days later to determine whether supporting the thyroid directly (supplements or hormones) is warranted. Use family/genetic history of thyroid disease and testing for antibodies to determine risk for progression of thyroid condition. 

Pattern 5: Elevated Antibodies, Thyroid Symptoms or Immune Dysfunction

Markers: Thyroid Antibodies (TPO, TgAB) above 4 and/or ultrasound confirmation of Hashimoto’s; Thyroid & autoimmune symptoms (like thyroiditis–attack of the thyroid gland; fatigue; metabolism imbalances; constipation; low vitamin D; low immunity; easily cold)

Strategy: Address immune system dysregulation + other pathologies first (particularly stress/cortisol, pituitary function, gut health); Helpful supplement and nutrient supports include: 

• Supplements: Glutathione, resveratrol, Vitamin D, omega 3 fatty acids 
• Foods: Autoimmune paleo diet protocol (avoid grains, chocolate, nuts, seeds, eggs, dairy, sugar, nightshade vegetables for 30-90 days, then slowly reintroduce to see what, if anything, you tolerate)

Umm…I’m Overwhelmed!…

The good news? You DON’T HAVE TO GO IT ALONE!

Find the Right Healthcare Provider for You

It is important to work both with a healthcare provider who understand there is “no one-size-fits-all” approach to hypothyroidism to help you feel your best. If you’re working with the right person on your “team,” this individual will look at the big picture and consider ALL factors, including:

• Sex hormone and cortisol levels (via urine or saliva testing)
• Environmental toxic burden (mold, toxic exposure)
• Food intolerances/sensitivities
• Current nutrition, exercise and sleep
• Chronic stressors
• Other blood markers (blood sugar balance, iron overload/deficiency, nutrient deficiencies)

More importantly, do NOT underestimate the power of lifestyle, nutrition and smart supplementation protocols to make your condition more than manageable. While the “just right” amount and type of medication can be helpful if necessary, many people can transform their “disease” almost entirely as other stressors are addressed. 

6 Essentials to Treat Hypothyroidism Naturally

1. Address Underlying Conditions

Such as:

• Gut dysfunction
• HPA Axis
• Nutrient deficiencies
• Chronic illness or infection
• Immune dysfunction

2. Eat a Nutrient-Dense Diet

• Including foods with iodine, selenium, iron, zinc, B12, B2 or riboflavin, vitamin C, vitamin A, vitamin D, and magnesium
• Also, supplement, if necessary

3. Support Gut Health & Immune Function

• Incorporate probiotics, fermented foods, prebiotics and short chain fatty acid supplementation
• Chew your food and eat in a restful state
• Drink water throughout the day
• Add apple cider vinegar to water
• Add in gut healing nutrients: bone broth, collagen, colostrum, fresh herbs, L-glutamine

4. Avoid Substances that Interfere with Proper Thyroid Function

• Don’t overdo iodine, selenium, iron or Vitamin A/D
• Limit goitrogenic foods (raw cruciferous veggies, sweet potatoes, strawberries) during flares
• Limit

5. Incorporate “Anti-inflammatory” Lifestyle Factors

• Get your beauty sleep (7-9 hours)
• Regular exercise (3-6 days per week); Avoid overtraining
• Limit toxic exposures (replace plastics with stainless steel, and trade in chemical laden beauty and cleaning supplies for non-toxic hygiene, beauty and cleaning supplies)
• Reset circadian rhythms (eating at regular times; reduce artificial light exposure)
• Just say “no” and avoid stretching yourself too thin

6. Partner with the Right “Team”

• Don’t settle for a healthcare provider who’s not on board for digging with you into any underlying factors 
• Discuss nutrition and lifestyle factors with either your practitioner or a health coach and nutritionist who can support you
• If you hit a “dead end road” in your own network look to a functional medicine practitioner who can help you navigate your thyroid health. Fortunately, there are many practitioners work virtually with clients worldwide. Additionally, some great resources include:
  • Kresser Institute
  • Institute for Functional Medicine

The post Hypothyroidism 101: All You Need to Know appeared first on Meet Dr. Lauryn.

Source/Repost=>
https://drlauryn.com/hormones-metabolism/hypothyroidism-101-all-you-need-to-know/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

How to Heal IBS Naturally for Good

Can you heal IBS naturally? Well, Natural IBS healing IS possible…here’s what you need to know

IBS 101

 IBS (irritable bowel syndrome) is a collection of unspecific signs and symptoms also known as a “disease of exclusion” when other gut problems that have a structural component (like IBD, GERD or diverticulitis) have been ruled out. I will discuss how you can heal IBS properly.

IBS Symptoms

Ideally, IBS symptoms must have been present at least 3 months before a diagnosis is given. The most common symptoms include reoccurring abdominal pain with two or more of the following:

• Chronic diarrhea or loose, watery stools
• Chronic Constipation
• Interchanging constipation and loose stools (never consistent) 
• Improvement with defecation
• Onset associated with a change in frequency or consistency of the form of stool. 

Causes of IBS

There is no one single cause of IBS. Some potential triggers of the onset of IBS include:

• Food poisoning
• Gut infections (like parasites) 
• Antibiotic use
• Low stomach acid
• Heavy metal and toxin exposure
• Suppressed immune system
• SIBO (small intestinal bacterial overgrowth)
• Leaky gut
• Gut dysbiosis (unhealthy balance of gut bacteria)
• Gluten and food intolerances

Regardless of what started your IBS symptoms, there is no doubt that it is UNCOMFORTABLE, and can keep many enchained to always needing to know where the nearest bathroom is (diarrhea), or praying every time they are on the toilet “please help me go #2!” (constipation). 

What to do about it?!

There’s a wide variety of both pharmacological (drugs, like laxatives, stool softeners and steroids) and non-pharmacological (non drug, natural) treatments for IBS. 

However, in BOTH clinical practice and the scientific literature, the non-drug treatments are not only safer and have LESS side effects, but they are also MORE effective in many cases.

Here is a 4-step natural healing protocol for IBS—both IBS-C (constipation) and IBS-D (diarrhea).

Heal IBS Naturally

Step 1: Identify Underlying Food Intolerances

Testing for sensitivity to gluten and dairy can be game changing if you are sensitive to these foods. In addition, other foods (particularly FODMAPS, like apples and high fructose fruits, Brussels sprouts and other cruciferous veggies) can trigger symptoms.

People with IBS are often but not always FODMAP intolerant. The Low-FODMAP diet is one of the most, if not the most, effective treatments according to research studies (1). This is an important step to heal IBS.

The top recommended ways to “test,” include either:

• An elimination & customized diet (see Step 3) to test and experience how certain foods make you feel or don’t feel (first hand)
• Cyrex Food Intolerance Testing 
  • • Array 3 (gluten and gluten derivatives, if you are currently eating gluten)
    • Array 4 (gluten cross contaminating foods) 
    • Also, Array 10 (list of 100+ foods, like FODMAPs)

Step 2: Identify Additional Gut Dysfunction (if any)

In addition to assessing for food intolerances, testing and assessing for other gut conditions that may be behind your IBS is crucial. Work with a functional medicine practitioner or nutritionist to determine if any further testing is necessary to find out what may be driving your IBS condition, such as:

• SIBO Breath Testing (SIBO)
• Comprehensive Stool Testing (Parasites, Bacterial or Gut Infections)
• Functional Blood Chemistry Analysis (Thyroid Testing, Iron Deficiency/Overload, Nutrient Deficiencies) 
• DUTCH Hormone Testing (HPA-Axis Dysregulation and cortisol imbalances)
• Organic Acids Testing (gut imbalances)
• Toxic Burden Testing (urine, hair, serum)

By assessing and addressing the “root” causes of health imbalances, you may find the real reason IBS is prevalent in the first place. This is a great start to heal IBS for good.

Step 3: Integrate a Real, Foods Diet

It sounds simple, but simplifying your nutrition can get you far. 

After all, if you have a “dirty windshield” and keep getting more dirt on it, you won’t notice if it’s still dirty. BUT if you have a clean windshield, and then put more dirt on it, you certainly will notice. The same thing goes for our diet and when you try to heal IBS.

Real whole foods should comprise the base of a diet to heal IBS in order to give yourself the best possible chance to allow your IBS healing supplement protocol can also work for you (below). 

In addition, I find that an anti-inflammatory Gut Reset dietary approach or AIP style (autoimmune protocol) diet can be tremendously impact early to heal IBS—especially during times of a “flare.”

Foods to Include

• Sustainable Proteins (wild caught fish, pastured poultry, grass-fed beef, etc.)
• Leafy Greens
• Colorful Starchy Tubers (sweet potatoes, winter squashes, carrots, beets)
• Fibrous Veggies
• Healthy Fats (avocado, coconut, olives/olive oil, grass-fed butter, ghee, animal fats)
• Clean Filtered Water & Herbal Teas

Foods to Avoid

• Eggs (pastured egg yolks ok in moderation)
• Nuts
• Nightshade Veggies & Spices (peppers, tomatoes, chilis, chili powder, paprika, eggplant, white potatoes)
• Grains
• Dairy (except for fermented full fat kefir or yogurt)
• Alcohol (no more than 2-4 glasses/week)
• Instant Coffee (even Starbucks; opt for 1 cup organic black roast if you drink)
• Sweeteners & Sugars
• Additives 

Next Level

Already “eat clean” or eat real food, but don’t feel any differently?

Some people find a short-term (30-90 days) “therapeutic” Low FODMAP diet. This helps them take their diet to the next level to heal IBS. Also, this allows inflammation to cool down. FODMAPS are ___ . They include dozens of foods with these sugars that trigger IBS symptoms in some. 

No, NOT ALL FODMAPS have to be avoided. 

A low-FODMAP diet can provide short-term relief and it can be used partially. For example, you can remove YOUR biggest triggers from the low-FODMAP diet. This includes broccoli, apples and onions but continue eating other FODMAPs that don’t necessarily trigger you.

Check out this complete list of FODMAPS

Low FODMAP Diet 

Eat Freely: Low FODMAP Foods

Veggies

• Bamboo shoots
• Beet
• Bok choy
• Carrot
• Cucumber (including pickles made without sugar)
• Dandelion greens Eggplant Endive
• Fermented vegetables (raw sauerkraut, or lacto- fermented vegetables)
• Green beans
• Kale
• Lettuce

• Olives
• Parsnip
• Sea vegetables 
• Spinach
• Spring onion (green partonly)
• Sprouts and microgreens (including alfalfa and sunflower)
• Summer squash (zucchini, pattypan and yellow squash)
• Swiss chard
• Tomatoes (including cherry tomatoes)
• Winter squash (acorn, butternut, pumpkin and spaghetti squash)

 

Fruits

• Banana
• Blueberries
• Grapefruit
• Kiwi
• Lemon
• Lime
• Melons (including cantaloupe and honeydew)

• Orange
• Papaya 
• Mandarin
• Passionfruit 
• Pineapple 
• Raspberries 
• Rhubarb 
• Strawberries

 

Proteins

• Muscle meats 
• Organ meats 
• Homemade bone broth 
• Fish and Seafood 
• Poultry
• Eggs
• Bacon (made without sugar)

 

Fats

• Avocado oil 
• Coconut oil
• Cod liver oil
• Ghee
• Grass-fed butter
• Lard from pastured animals 
• Olives and EVOO (extra virgin olive oil)
• Macadamia oil 
• Homemade mayonnaise
• Sprouted nuts and seeds minimal quantities 

Starches

• Cassava / Yuca 
• Plantain 
• Rutabaga 
• Taro
• Turnip 
• White potato 
• Sweet potato
• White rice

Best Avoided: High FODMAP Foods

Veggies

• Asparagus (fructose)
• Broccoli (fructans)
• Cabbage (fructans)
• Cauliflower (polyol)
• Garlic (fructans)
• Jerusalem artichoke (fructans)
• Leeks (fructans)
• Okra (fructans)
• Artichoke (fructose)
• Onion (fructans) Shallots (fructans)

• Snow peas (fructans, polyols)
• Sugar snap peas (fructose) 
• Raddichio (fructans)
• Tomato sauces and tomato paste (fructose, fructans)
• Avocado (polyol) 
• Brussels sprouts (fructans) 
• Celery (polyol) 
• Fennel bulb (fructans) 
• Green peas (fructans) 
• Mushrooms (polyol)

 

Fruits

• Apple (fructose and polyol)
• Apricot (polyol)
• Cherries (fructose and polyol)
• Mango (fructose)
• Nectarine (polyol)

• Peach (polyol)
• Pear (fructose and polyol) 
• Persimmon (polyol) Plum (polyol)
• Watermelon (fructose and polyol)

 

Proteins

• Legumes (lentils, beans, and peanuts)
• Soy (including edamame, tofu, tempeh, and soy milk)

Fats

• Vegetable oils and high pro-inflammatory omega-6 fats (canola, sunflower, safflower, grape seed, soybean, cottonseed and peanut oils)
• Processed mayonnaise and salad dressings
• Pistachios (fructans) 
• Almonds 
• Hazelnuts
• Most nut and seed butters (unless raw, sprouted nuts)

Starches

• Wheat
• Gluten
• Gluten-cross contaminating grains (oats, quinoa, barley)

Dairy

• Cheese
• All commercial dairy products made from non- pastured, grain-fed cows, such as commercial yogurt, whey and pasteurized milk.

Additives & Seasonings

• Sugar-, grain-, soy- or gluten-containing seasonings or condiments (ketchup, soy sauce, some tamari sauces, balsamic glaze, commercial mayonnaise and salad dressings)
• Chicory (fructans)
• Sugar alcohols (sorbitol, mannitol, xylitol, etc.)
• Gums, carrageenan, soy lecithin
• MSG and colorings
  Agave syrup (fructose)
• Artificial sweeteners (Splenda, aspartame, etc.)
• High-fructose corn syrup (fructose)
• Honey (fructose) 
• Refined sugars

Beverages

• Beer (most contain gluten and/or mannitol)
• Fruit juice Soda
• Wine (ports, late harvest, ice wine)

Bonus: Low FODMAP Optimization

• Consume organ meat. For example, liver from pastured animals one to two times weekly will help to replenish your vitamin B12, iron, and other nutrients IBS commonly depletes you of. This will help heal IBS.

• Sip homemade bone broth between meals or with meals

• Slow cook, stew, braise and poach meats for best digestion at low cooking temperatures. You can take this step to heal IBS effectively. 

• Vegetables should be well-cooked with any seeds removed to improve digestibility; minimize

intake of raw, fibrous fruits and vegetables.

WHAT IF LOW FODMAP DOESN’T WORK?!: THE GAPS DIET

Beyond an anti-inflammatory (real foods) diet, and the Low FODMAP approach, one more short term dietary approach the works for some is the GAPS Diet—specifically a diet developed to heal gut dysfunction and bacterial imbalance.

 It’s a subset of the real foods, anti-inflammatory diet with the main distinction of forbidding starchy plants. This means avoiding or significantly restricting potatoes, sweet potatoes, plantains, yuca, taro, and all grains, such as white rice, oats and quinoa.

GAPS DIET BASICS

The GAPS diet is similar to the customized anti-inflammatory diet, with the following distinctions:

• It eliminates all starch sources (e.g., sweet potatoes, potatoes, plantains, etc.).

• It emphasizes the use of fermented foods and bone broths to restore healthy gut

microbiota and gut barrier integrity

• It allows dairy that contains little or no lactose, like grass-fed butter, ghee, homemade

kefir and yogurt, hard cheeses, and fermented cream. Milk, soft cheeses, and unfermented

cream are NOT allowed.

• GAPS begins with an “introductory phase” that allows only meat, fish, bone broth, ginger tea, and small amounts of fermented foods and progresses through several stages, concluding with the “full GAPS diet,” which is much less restrictive.

You can find out all the details at the website.

Step 4: Lifestyle Gamechangers

Once a baseline of “real foods” is established, a few lifestyle game changers can make a difference in how you feel.

• Sleep Enough. Get 7-9 hours of sleep (shortened sleep shortens the elimination process)

• Drink Half Your Bodyweight in Ounces of Water. Essential for healthy bowels

• Stress Management. Stress is the #1 driver of all disease—IBS included. In addition, stress is NOT just mental either, it involves physiological and sociological stress too, such as circadian rhythm dysfunction. For example, staring at screens all day, shift work, eating late or working out late at night, nature and fresh air deprivation, lack of social connection, working long hours without breaks. Eliminate one habit stressing your body out and integrate a balance of work and play to heal IBS.
• Increase Soluble Fiber (prebiotics). These foods help you go #2 and form healthy bulk in stools (i.e. partially hydrolyzed guar gum (PHGG) supplements, and prebiotic foods, like cooked and cooled sweet potatoes/potatoes, carrots, and squashes, green tipped bananas and plantains, and cooked and cooled white rice). 

Step 5: Supplement Smart

Last but not least, some supplemental supports can help your body rewire healthy bowel function. Keep in mind though, you CANNOT supplement your way out of a stressful lifestyle or unhealthy diet. 

IBS-C (Constipation) Natural Supplement Protocol

Antimicrobial Herbal Supplements. Kill off bad gut bacteria. (Recommendation: Dysbiocide + FC Cidal)

Bitter Herbs: Take under tongue to stimulate bile (waste) production. (Recommendation: Iberogast)

GI Revive (Designs for Health). A blend or herbals to support elimination.

Magnesium 

Magnesium Glycinate (200-600 mg/day) *don’t use high doses over long term

Also, Magnesium Citrate (like Natural Calm, 1-2 tsp. before bed)

Ox Bile. Liver Support to encourage detoxification and proper waste production (Recommendation: Beta Plus).

Peppermint. Natural stimulant and soother for constipation. (Recommendation: IB Gard)

Soil Based Probiotics, Promote healthy gut bacteria in the microbiome. (Recommendation: Primal Probiotics)

Prebiotics. Help form healthy stools and support healthy gut bacteria.  (Recommendation: Sunfiber) 

Prokinetic: Helps move bowels through. (Recommendation: MotilPro) 

Vitamin-Electrolyte Blends Vitamin C stimulates digestion and elimination. (Recommendation: Ageless Hydro-C) 

IBS-D (Diarrhea) Natural Supplement Protocol

Antimicrobial Herbal Supplements. Kill off bad gut bacteria. (Recommendation: Dysbiocide + FC Cidal)

Bitter Herbs. Calm stomach aggravation or abdominal upset.  (Recommendation: Iberogast)

Butyrate Supplement* (sodium/potassium form + pre-biotic powder in water, like this one)

Peppermint. Natural stimulant and soother for constipation. (Recommendation: IB Gard)

Soil Based Probiotics, Promote healthy gut bacteria in the microbiome. (Recommendation: Primal Probiotics)

Prebiotics. Help form healthy stools and support healthy gut bacteria.  (Recommendation: Sunfiber) 

Saccharomyces boulardii (Recommendation: Floramyces) 

BONUS

For bloating symptoms: Atrantil (2 capsules with meals, diminishes bloating as well)

Resources

1. Hill, P., Muir, J. G., & Gibson, P. R. (2017). Controversies and Recent Developments of the Low-FODMAP Diet. Gastroenterology & Hepatology, 13(1), 36–45.

The post How to Heal IBS Naturally for Good appeared first on Meet Dr. Lauryn.

Source/Repost=>
https://drlauryn.com/gut-health/how-to-heal-ibs-naturally-for-good/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

Break The Rules #28: Curing Autism, Anxiety, Eating Disorders, IBS, Ance & Mental Illness through Food with Dr. Natasha Campbell-McBride

1 in 2 Americans has a chronic disease or health condition. The growing epidemics of anxiety, IBS, Autism, depression, migraines, diabetes, infertility, PCOS and more go far beyond genetics. They stem from the same place: Your gut.

Dr. Natasha Campbell-McBride, a neurologist and nutritional consultant, is here to explain GAPS: a cure and hope for individuals struggling with a host of physical and mental health imbalances.

Website

http://www.doctor-natasha.com

Natasha Campbell-McBride  M.D.

MMedSci (neurology), MMedSci (nutrition)

Dr. Campbell-McBride graduated with Honours as a Medical Doctor in 1984 from Bashkir Medical University in Russia.   In the following years she gained a Postgraduate Degree in Neurology and completed a second Postgraduate Degree in Human Nutrition at Sheffield University, UK.

 In her clinic, the Cambridge Nutrition Clinic, Dr Campbell-McBride works with many patients with heart disease, high blood pressure, arrhythmia, stroke and other complications of atherosclerosis. She has specializes in using nutritional approach as a treatment, and has become recognised as one of the world’s leading experts in treating children and adults with learning disabilities and other mental disorders, as well as children and adults with digestive and immune disorders.

In 2004 she published a book Gut And Psychology Syndrome. Natural Treatment Of Autism, ADHD, Dyslexia, Dyspraxia, Depression And Schizophrenia where she explores the connection between the patient’s physical state and brain function. Her new book Vegetarianism Explained has come out in 2017. Dr Campbell-McBride has been working with many young people who have chosen a plant-based life style and as a result became very ill. This led to an intense study into the value of plant foods versus animal foods, which resulted in this book. She is a regular contributing health editor to a number of journals, magazines, newsletters, and radio programmes around the world.

Find her at her website www.gaps.me and blog www.Doctor-Natasha.com.

The post Break The Rules #28: Curing Autism, Anxiety, Eating Disorders, IBS, Ance & Mental Illness through Food with Dr. Natasha Campbell-McBride appeared first on Meet Dr. Lauryn.

Source/Repost=>
https://drlauryn.com/podcast/break-the-rules-28-curing-autism-anxiety-eating-disorders-ibs-ance-mental-illness-through-food-with-dr-natasha-campbell-mcbride/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/

Do You Have a Technology Addiction?

Do you suffer from technology addiction? Technology have become a huge part of our daily lives, from smart phone to video-games to media and social media. This article will discuss technology addiction,  provide insight into the warning signs and how you could address it appropriately.

The average adult spends close to 11 hours looking at a screen per day (computer, TV, phone included), with at least 6 hours of these being on video (1). 

As for our phones, the average adult checks their phone every 10 minutes (1), and touches their phone an astounding 2,617 times a day (1). 

We Spend More Time Screens Than Any Other Activity

To put this in context, we adults spend more hours on screens than doing any other activity in our daily lives including:

• Work: 8 hours (2)
• Sleep: 6.5 hours (3)
• Eating: 78 minutes (4)
• Hygiene: 50 minutes (4)
• Household Activities (such as housework, cooking, lawn care, or financial and other household management): 2.3 hours (2)

And while much of our workday may include much of our screen time nowadays, this does not mean our workday is productive. Technology addiction is a growing problem in many places around the world.

According to a study conducted by Voucher Cloud (5), adults are “productive” at work for ONLY 2 hours and 23 minutes, leaving about a good five-and-a-half hours to social media, text messages, news headlines, and funny cat videos. 

Children Screen Habits

These habits are starting earlier and earlier.

Today, the average child spends a lot of time on screens as well. Kids, ages 0-8 years old spend 2-3 hours a day looking at screens, and by the time kids reach age 13, they are on screens upwards of 6-7 hours per day (6, 7). 

Kid Screen Time Recommendations

This is a far cry from the American Academy Pediatrics’ guidelines that suggest screen time for kids include:

• 0-18 months: ZERO screen time
• 18-24 months: Limit screen time to video chat only with family
• 2-5 years: 1 hour or less daily
• 6-8 years: Less than 2 hours

According to research, kids with parents who spend longer amounts of times on screens each day are more likely to spend more time on screens as well (8). Technology addiction might start early.

Ironically, knowing what they know about the power of technology and cell phones—especially in kids— the “Big Three” tech leaders (Apple co-founder Steve Jobs, Microsoft co-founder Bill Gates, tech billionaire Mark Cuban and Reddit co-founder Alexis Ohanian) ALL limited their children’s phone and screen use regularly (9). 

A Good Example

For instance, Jobs’ was known for making his kids put away devices in the evenings, and spending time with them in “real conversations” (no iPads or iPhones included). Similarly, Gates’ did not give his kids any devices until they were 14, and they still had to turn them in by 10 p.m. every night. And Alexis, of Reddit, who says “My wife and I both want [our daughter] to be bored.”

The Bottom Line

Houston, we have a problem. 

Although 6-11 hours of screen time each day may be the “norm” for teens and adults, this stark reality has only been the case for the past 5-10 years, as technology has evolved. 

Circa de 2007 (prior to the launch of the first iPhone), smart phones and instant access to every single form of media (social media, email, videos, etc.) did not exist in the hands of the nearly 2.5 billion people who are now connected 24/7—with more than 60% of people on their phones within the first 5-minutes of waking (10). 

Humans were more connected—to each other (not just on Facebook, but in real life); we lived in touch with nature and the natural rhythms of the sun; we were arguably less multi-taskers and more focused on the present moment; and we knew how to be bored. 

While modern day technology is a wonderful asset, it is also addicting. Technology addiction can damage the brain systems connected to attention, decision-making and emotional processing.

Technology Addiction 101:

“Addiction” is technically defined as anything we are physically or mentally dependent on that disrupts our lifestyle, daily function, or causes adverse effects. 

Hence technology addiction is the frequent or obsessive use of technological devices—such as computers, smartphones, and gaming systems—to the point that it causes negative consequences or runs our daily lives (such as: social disconnection, anxiety, health, cortisol imbalances and more). 

• Are You Addicted?: Self Assessment 

Consider your answers to the following questions. Keep track of your “Yeses,” giving yourself a point for each “Yes.”  

1. Do you find yourself spending more time on your cell or smartphone than you realize? Y N
   
2. Do you find yourself mindlessly passing time on a regular basis by staring at your cell or smartphone? Y N
   
3. Do you seem to lose track of time when on your cell or smartphone? Y N
4. Do you find yourself spending more time texting, tweeting or emailing as opposed to talking to people in person? Y N
   
5. Has the amount of time you spend on your cell or smartphone been increasing? Y N
   
6. Do you wish you could be a little less involved with your cell or smartphone? Y N
   
7. Do you sleep with your cell or smartphone (turned on) under your pillow or next to your bed regularly? Y N
   
8. Do you find yourself viewing and answering texts, tweets and emails at all hours of the day and night—even when it means interrupting other things you are doing? Y N
   
9. Do you text, email, tweet or surf while driving or doing other similar activities that require your focused attention and concentration? Y N
   
10. Do you feel your use of your cell or smartphone decreases your productivity at times? Y N
    
11. Do you feel reluctant to be without your cell or smartphone, even for a short time? Y N
    
12. Do you feel ill-at-ease or uncomfortable when you accidentally leave your smartphone in the car or at home, have no service or have a broken phone? Y N
    
13. When you eat meals, is your cell or smartphone always part of the table place setting? Y N
    
14. When your cell or smartphone rings, beeps or buzzes, do you feel an intense urge to check for texts, tweets, emails, updates, etc.? Y N
    
15. Do you find yourself mindlessly checking your cell or smartphone many times a day, even when you know there is likely nothing new or important to see? Y N

• Self-Assessment Scoring

1-2 Your behavior is “normal” and doesn’t mean you have technology addiction. 

3-4 Your use is leaning toward problematic or compulsive use.

5-7 It is likely you have a problematic or compulsive smart phone use. 

8+ Consider seeking support for addictive like behavior. 

Regardless of where you fall on the spectrum of “relationship with your phone,” there’s no question that technology still impacts the vast majority of people in the developed world. 

Your Body & Brain on Screens: 9 Side Effects

Questions about whether screen exposure, particularly cell phone use, harms our health have persisted for decades. Our cell phones emit electromagnetic radiation similar to microwave heating, but scientists have struggled to conclusively link cellphone use to cancers and other illnesses.

As research continues to evolve, here are 9 things we now know that our high technology and screen use does to our body and brain. This is how technology addiction could affect you!

1. Disease Influence

A recent 2018 study suggested positive correlations between cell phones and the development of cancerous tumors and chronic diseases in rats (11). The study’s strongest finding was that male rats had an elevated risk of developing tumors, called malignant schwannomas, in the connective tissues surrounding nerves in the heart.

Another study found that higher levels of screen time is associated with a higher risk of “all-cause mortality” as well as a higher risk of both heart disease and cancer (11), and other studies suggest a link between exposure to screens at light at night (such as working the night shift or looking at our phones in evening hours), to some types of cancer, diabetes, heart disease, and obesity.

This link is primarily correlated with circadian rhythm and cortisol (stress hormone) disruption (11). While it may be a little too early to blatantly say that “screens and technology cause disease,” there is no doubt that our high usage of our devices does cause imbalances that affect our overall physical and mental health. 

2. Circadian Rhythm Disruption

Your body has a natural biological clock—wired with the rhythms of natural light and the sun. Your body clock is what helps keep your body in “homeostasis” balance, allowing it to function and feel good like all bodies should. It helps your body digest your food well and at appropriate times; get good quality sleep; and feel energetic during the day. However, when your clock is “off,” so is your overall health. 

Until the advent of artificial lighting, the sun was the major source of lighting, and people spent the evenings relatively in darkness. Now, in most of the world, evenings are bright. Because light from screens mimics daytime, it suppresses melatonin, a sleep signal released by darkness. Even just a few minutes of screen stimulation can delay melatonin release by several hours and throw your body clock off. Once your body clock is disrupted, all sorts of other reactions occur including:

Common side effects of a “disrupted circadian rhythm” include: 

• Digestive issues (constipation, bloating)
• Needing coffee to function
• Sugar or caffeine cravings
• Insomnia
• Poor concentration

• Hormonal imbalances
• Feeling wired and tired at night
• Waking in the middle of the night 
• General fatigue or low energy
• Slow metabolic function
• Poor workout recovery

 

Our bodies are highly sensitive to light exposure, and innately wired to function in rhythm with the sun (i.e. more energy during the day time, more sleepy and relaxed in the evening time). Continual screen exposure sends your body—and all of your bodily processes—into high alert for longer than ideal. Technology addiction keeps us from time spent outdoors, in nature and keeping active—which have been shown to restore attention, lower stress, and reduce aggression.

3. Cortisol Spikes

Just like artificial light and screen exposure disrupts your circadian rhythm, it also wreaks havoc on your hormones, namely cortisol (your stress hormone). Cortisol is a normal hormone all humans have that helps us deal with and “fight” off stress. In an ideal world, cortisol spikes in the face of a stressor—only to fall back to normal levels once the stressor is removed. However, in the case of high screen exposure, your cortisol levels don’t know how to deal with the constant stress at hand. 

Bright Light Exposure

Interestingly, in one study of adolescents found a significant “spike” of cortisol upon waking in those who used technology for longer periods as well as at night time (12). Another study confirmed that bright light exposure, specifically in 6+ hours each day, significantly impacted the adrenal glands and cortisol output in adults (13). 

With little to no relief (11 of your total 18 waking hours spent on screens), your cortisol levels get out of whack, in turn, contributing to many similar symptoms to circadian rhythm dysfunction including:

Imbalanced cortisol symptoms:  

• General feeling of unwellness or “grayness”
• Reactive hypoglycemia (blood sugar dips after meals)
• Hyperglycemia rollercoasters (up and down blood sugar throughout the day)
• Feeling wired and tired at night
• Insomnia or difficulty falling asleep
• Not “feeling like yourself”
• Easily tired (despite sleeping) or low energy
• Afternoon headaches or chronic headaches
• Easily keyed up or trouble calming down
• Needing caffeine to function
• Feeling wired or jittery after coffee
• Shortness of breath
• Arthritic joints/pops or clicks
• Allergies and/or hives
• Sweat easily

• Salt foods before tasting/crave salt
• Slow metabolism or catabolism (muscle wasting)
• Poor fitness performance/gains
• Hormone imbalances (PMS, infertility, amenorrhea)
• Dry and thin skin;
• Skin conditions (acne, rashes, psoriasis) 
• Low immunity (easily sick)
• Easily forget things/brain fog
• Panic attacks
• Low immunity
• Unexplained weight gain or weight loss;
• Poor memory
• Autoimmune disorders
• Low sex drive
• Decreased ability to handle stress or everyday tasks
• Mild depression, low mood
• Don’t really wake up until 10 a.m
• Afternoon lows around 3 or 4 p.m.

 

4. Declined Cognitive Function

 Brain studies have discovered that high screen exposure leads to less efficient information processing, reduced ability to think through impulse decisions, and abnormal spontaneous brain activity associated with poor task performance (14, 15). 

5. Moodiness, Anxiety & Irritability

Irritability and mood changes have been shown to affect at least 1 in 2 screen users (16). Both acute stress (fight-or-flight) and chronic stress (like screen use) produce changes in brain chemistry and hormones that can increase irritability. High screen use and technology addiction creates a vicious cycle for your own mood. In fact, as cortisol—is raised, leading to increases in your hyperarousal and addiction pathways that suppress your brain’s frontal lobe, where mood regulation takes place. Hello unexplained moodiness, anxiety and irritability. 

6. FOMO 

Fear of missing out, and constant-comparison are two side effects from our constantly connected world. In a report by Glamour magazine, nearly 70% of women reported feeling worse about themselves after looking at social media (17). Another U.K. study of 1,500 people found that 62 percent of people felt “inadequate or jealous” after looking on social media and comparing their lives with the projected lives of others (18).  

7. Instant Gratification Syndrome 

Studies suggest that we get our most original ideas and creativity when we stop the constant stimulation and let ourselves get bored (19). Unfortunately, with everything we ever want or need at finger’s reach, we no longer know how to be bored. “Instant gratification” is the name of the game, and high levels of screen exposure release high levels dopamine—the “feel-good” chemical—that on a brain scan it looks the same as cocaine use.

When our reward pathways are overused, they become less sensitive, and, in turn, more and more stimulation is needed to experience pleasure. The result of technology addiction? Less patience and more “I-want-it-now” or “I-don’t-know-how-to-be-bored” conundrums. 

8. Disconnected

We are connected more than ever, but disconnected more than ever at the same time. In a study (20) on the effectiveness of social media and connection, researchers found that face-to-face communication increased subjective well-being by both increasing connectedness and decreasing social isolation. Social media use, on the other hand, only increased subjective well-being through increasing connectedness, but not through decreasing social isolation.

Another study (21) of 1,787 U.S. adults ages 19 to 32 and asked them about their usage of 11 social media platforms outside of work, and gauged their social isolation by asking participants questions such as how often they felt left out. Findings revealed people who reported spending the most time on social media — more than two hours a day — had two to three times the odds of perceived social isolation than those who said they spent a half hour per day or less on those sites. 

9. Distraction

One-fourth of all car crashes are related to cell phone use and 70% of drivers admit to regularly using their phones while driving their two-ton land vehicles—contributing to more than 1,000 injuries daily and prompting 6000 deaths annually (22). Even off the road, our phones and devices are equally distracting and detrimental to our productivity and “normal” function. 8 in 10 people report being distracted by personal activities—like checking Facebook, Instagram, personal e-mail and texts at work (23).

Unfortunately, our widespread addiction to these messages is so strong that, in one study, when researchers tried to recruit just 30 people for an experiment where all phone notifications (including text and email) would be disabled for 7 days, they initially couldn’t find volunteers (24). With great coercing they filled the study, and by the end of one week, participants voiced a tremendous shift in their notification use habits—many of them opting not to turn them back on, which lasted through their 2-year followup.

According to psychology studies, we spend nearly 50% of our days with our minds wandering and day dreaming (25). Couple this with constant pings on our iPhones and e-mail, and Microsoft reports we have attention spans shorter than a goldfish—8 seconds (26).

Combat Technology Addiction: 13 Game-changers to Combat It

Technology is not going anywhere, but our response and use of it can dramatically influence our health experiences with it. 

Here are 13 simple game changers you can do now to avoid or address technology addiction :

1. Get Your Mind Right First Thing

Before tuning in straight to your phone, consider how to welcome “being present” first and foremost to your day. Use the first 1-2 hours for a “morning routine,” such as a positive devotional, prayer or meditation, workout or positive podcast and music only—in place of social media, email checking, texting and the other crazy influences in the day. 

2. Set E-mail Times

Instead of constantly checking your email, pencil it in. For e-mails that take longer than 2-4 sentences to respond to, save these to a special folder, and intentionally establish a “longer email block” in your week to get to those. If you feel paranoid about being “off” email more often, create an automatic reply to inform people you only check your email at certain times and if they need to reach you, they can call you. Technology addiction won’t help.

3. Put Your Screens to Bed at Night

Begin to disconnect at least 2-3 hours before bed—subbing out a book, journal, yoga, meditation or sleep in place of screens. While you’re at it, keep screens out of the bedroom in general. Place your phone outside your door with the alarm on high ring if you use if or your alarm clock. Keep computers and TVs in the main living spaces to get rid of technology addiction.

4. Turn On “Nighshift” (at all times)

Switch the light brightness setting to the “yellow” or low light night setting at all times. 

5. Orange Tinted Glasses

If you do work on screens in the evening hours, slap on a pair of blue-blocking, orange tinted glasses for evening wear. 

6. Get Some Fresh Air

Natural light does a body (and circadian rhythms) good. Intentionally seek to incorporate 30-60 minutes of fresh air and sunlight (at least) each day. You should keep doing this to avoid technology addiction.

7. Turn Off Notifications

Ideally, turn off all nonessential notifications. All of them you REALLY don’t need—texts, social media, e-mails, slack messages, etc. Unfortunately, all of these serve as distractions and interruptions to your productivity. 

8. Kick Social Media Apps Off Your Phone

As a matter of fact, they will still exist. They just will become less tempting when you click that “x” button to get rid of them. 

9. Pay it Forward (on Social Media)

Instead of using social media to constantly compare, consider using it to leverage. Connect with others genuinely—shoot a friend a sincere message, like someone’s post and leave a thoughtful comment, etc. Pay it forward online and be a diamond in the rough of many self-seeking behaviors. This will help you a lot to prevent technology addiction.

10. Keep Meetings Structured & Brief

Video meetings, phone meetings, coffee meetings, etc. They all add up. Set clear start and end times to your meetings, and try to “batch” meetings as often as you can together, so you can protect your “productive” work time. 

11. Connect Offline

In real life, you can do a lot to avoid technology addiction. Grab lunch or tea with a friend. Suggest a walk. In addition, rally the troops for a conscious connection, potluck or game of frisbee on a Saturday afternoon. We are alone behind our screens enough. 

12. Customize Your Screen Saver

Write out your current bigger goals, a reminder to “be present”. Also, you can take a picture of someone or something that is important to you (like your child, or a pic of you being present with others). Then, save this pic as your screen saver. Every time you look at it, you’ll be reminded that there is a bigger world out there than your tech. Technology addiction may hinder you to explore the big wide world.

13. Take a Tech Break

Lastly, in the evenings at home, put your phone in the other room—away from you. Set up a regular tech break as well, be it the weekends, or planned intentional vacations to address technology addiction. Get outside. Connect with others. Read. Do hobbies and activities you enjoy. Tune out. 

Resources

1. Nielsen. 2018. The Nielsen Total Audience Report.; http://www.nielsen.com/us/en/insights/reports/2018/q1-2018-total-audience-report.htmlWinnick, M. 2016. Putting a finger on our phone obsession. Mobile touches: a study on humans and their tech. Dscout. https://blog.dscout.com/mobile-touches.
2. Bureau of Labor Statistics. 2017. American Time Use Survey: 2017. https://www.bls.gov/news.release/archives/atus_06282018.pdf 

3. CDC. 2016. Sleep. https://www.cdc.gov/sleep/index.html; https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html
4. Bureau of Labor Stastics. 2017. Average hours per day spent in primary activities for the civilian population, 2017 quarterly and annual averages. https://www.bls.gov/news.release/atus.t12.htm
5. Voucher Cloud. 2017. How Many Productive Hours in a Work Day? Just 2 Hours, 23 Minutes. https://www.vouchercloud.com/resources/office-worker-productivity 

6. Common Sense Media. 2017. The Common Sense Census: Media Use by Kids Age Zero to Eight 2017. https://www.commonsensemedia.org/sites/default/files/uploads/research/csm_zerotoeight_fullreport_release_2.pdf
7. Common Sense Media. 2016. The Common Sense Census: Media Use by Tweens and Teens. https://www.commonsensemedia.org/sites/default/files/uploads/research/census_executivesummary.pdf 

8. Schoeppe, S., Rebar, A. L., Short, C. E., Alley, S., Van Lippevelde, W., & Vandelanotte, C. (2016). How is adults’ screen time behaviour influencing their views on screen time restrictions for children? A cross-sectional study. BMC Public Health, 16, 201. http://doi.org/10.1186/s12889-016-2789-3
9. CNBC. 2018.  Tech-free dinners and no smartphones past 10 pm — how Steve Jobs, Bill Gates and Mark Cuban limited their kids’ screen time. https://www.cnbc.com/2018/06/05/how-bill-gates-mark-cuban-and-others-limit-their-kids-tech-use.html 

10.  Deloitte. 2016. Deloitte Global Mobile Consumer Survey. 61% people check their phones within 5 minutes after waking up: Deloitte. https://www2.deloitte.com/content/dam/Deloitte/us/Documents/technology-media-telecommunications/us-tmt-2017-global-mobile-consumer-survey-executive-summary.pdf; http://www.bgr.in/news/61-people-check-their-phones-within-5-minutes-after-waking-up-deloitte/
11. Schmidt. 2018. New cellphone and health studies don’t eliminate uncertainty. http://www.sciencemag.org/news/2018/02/new-cellphone-and-health-studies-don-t-eliminate-uncertainty; National Toxicology Program. 2018. Toxicology and Carcinogenesis Studies In B6C3F1/N Mice Exposed to Whole-Body Radio Frequency Radiation at a Frequency (1,900 MHz) and Modulations (GSM and CDMA) Used by Cell Phones. https://ntp.niehs.nih.gov/results/pubs/longterm/reports/longterm/tr500580/listedreports/tr596/index.html

11. Celis et al. 2018. Associations of discretionary screen time with mortality, cardiovascular

disease and cancer are attenuated by strength, fitness and physical activity: findings from the UK Biobank study   https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-018-1063-1 

11. Harvard Health Letter. 2018. Bluelight has a dark side. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

12. Afifi, Tamara & Zamanzadeh, Nicole & Harrison, Kathryn & Callejas, Acevedo. (2018). WIRED: The impact of media and technology use on stress (cortisol) and inflammation (interleukin IL-6) in fast paced families *. Computers in Human Behavior. 81. 265-273. 10.1016/j.chb.2017.12.010.; https://www.researchgate.net/publication/322202171_WIRED_The_impact_of_media_and_technology_use_on_stress_cortisol_and_inflammation_interleukin_IL-6_in_fast_paced_families 

13. Jung, C. M., Khalsa, S. B. S., Scheer, F. A. J. L., Cajochen, C., Lockley, S. W., Czeisler, C. A., & Wright, K. P. (2010). Acute Effects of Bright Light Exposure on Cortisol Levels. Journal of Biological Rhythms, 25(3), 208–216. http://doi.org/10.1177/0748730410368413
14. Dong G, Shen Y, Huang J, Du X. Impaired error-monitoring function in people with internet addiction disorder: an event-related FMRI study. European addiction research. 2013c;19:269–275.
15. Wilmer et al. 2017. Smartphones and Cognition: A Review of Research Exploring the Links between Mobile Technology Habits and Cognitive Functioning. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2017.00605
16. Acharya JP, Acharya I, Waghrey D (2013) A Study on Some of the Common Health Effects of Cell-Phones amongst College Students. J Community Med Health Educ 3:214. doi:10.4172/2161-0711.1000214
17. Dreisbach, S. 2014. How Do You Feel About Your Body? Glamour.  https://www.glamour.com/story/body-image-how-do-you-feel-about-your-body
18. Curtis, S. 2014. Social media users feel ‘ugly, inadequate and jealous’. https://www.telegraph.co.uk/technology/social-media/10990297/Social-media-users-feel-ugly-inadequate-and-jealous.html
19. Mann, Sandi & Cadman, Rebekah. (2014). Does Being Bored Make Us More Creative?. Creativity Research Journal. 26. 165-173. 10.1080/10400419.2014.901073.  

20. Primack, B. A., Shensa, A., Sidani, J. E., Whaite, E. O., yi Lin, L., Rosen, D., … & Miller, E. (2017). Social media use and perceived social isolation among young adults in the US. American journal of preventive medicine, 53(1), 1-8.

21. Primack, B. A., Shensa, A., Sidani, J. E., Whaite, E. O., Lin, L. yi, Rosen, D., … Miller, E. (2017). Social Media Use and Perceived Social Isolation Among Young Adults in the U.S. American Journal of Preventive Medicine, 53(1), 1–8. http://doi.org/10.1016/j.amepre.2017.01.010; https://www.ajpmonline.org/article/S0749-3797(17)30016-8/fulltext
22. DMV. 2018. Texting & Driving. https://www.dmv.org/distracted-driving/texting-and-driving.php. ; Teen Safe. 2018. Texting and Driving Facts and Statistics. https://www.teensafe.com/blog/texting-and-driving-crashes-facts-and-statistics/
23. Udemy for Business. 2018. 2018 Workplace Distraction Report. https://research.udemy.com/wp-content/uploads/2018/03/FINAL-Udemy_2018_Workplace_Distraction_Report.pdf
24. Pilot & Rello. 2018. Productive, Anxious, Lonely -24 Hours Without Push Notifications. https://pielot.org/pubs/PielotRello2017-MHCI-DoNotDisturb.pdf
25. Killingsworth & Gilbert. 2010. A Wandering Mind Is an Unhappy Mind. Science. 11:12. 932. http://science.sciencemag.org/content/330/6006/932.full.
26. Microsoft Corp. 2015. Microsoft Attention Spans Research Report. https://www.scribd.com/document/265348695/Microsoft-Attention-Spans-Research-Report ; http://time.com/3858309/attention-spans-goldfish/ 

The post Do You Have a Technology Addiction? appeared first on Meet Dr. Lauryn.

Source/Repost=>
https://drlauryn.com/mindset-body-love/do-you-have-a-technology-addiction/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/