Part I of our health gut series was an introduction into the importance of striving to keep our gut healthy. As we read, gut health is the foundation to our immune system. If we don't take care of our gut health, we disrupt our microdome, which results in damage to the intestinal barrier needed to keep foreign materials out of our blood stream. This leakage of material into our blood stream is also known as Leaky Gut. Lets go back a little bit to address the 4 top struggles that contribute to an unhealthy gut/intestinal/digestive system.

1) Stress
Stress changes our hormonal balance within our bodies. With stress we find increased bowel motility and defecation while at the same time reducing gastric emptying time. Stress induced changes in the bowel motility can result in altered gut pH and nutrient absorption causing bacterial overgrowth which leads to vulnerability to pathogenic organisms. Additionally, mucosal barrier disruptions equating into an over stimulation of the immune system.

2) Diet
The GI tract is exposed to 30-50 TONS of food in the average lifetime. Too many highly processed foods that are devoid of nutrients needed for health are taking over our food industry. Our diets are consisting of too many refined carbohydrates, hydrogenated fatty acids, food preservatives and food additives. Chronic poor eating places a burden on the digestive tract leading to reduced bowel transit time, sluggish detoxification, and increased inflammation.

3) Medications
Drugs (over the counter or prescribed) alter the gut microbia composition. Relying on chemicals comes at a risk of damaging the gut and can be counter intuitive since these drugs have the potential to create future disease development or simply be causing the chronic issues that you are trying to treat. Common examples of medications that do a number on your gut health are:

• antibiotics
• opiods
• calcium channel blockers
• steroids
• NSAID's (non-steroidal anti-inflammatory drugs)

4) Food Allergies, Sensitivities, & Intolerances

Any of the above can be characterized by any negative reaction to food.
Food Sensitivities are non allergic immune responses to a component(s) of a food, an example is Gluten. The gliadin protein in gluten triggers an immune response causing inflammation along the inner lining of the small intestinal wall.
Food Intolerance is the difficulty digesting certain foods due to a lack of proper enzymes. There is no immune response with a food intolerance, and symptoms are typically limited to diarrhea and/or vomiting. Commonly seen with eggs, milk, and gluten.
Food Allergies affect 3% of our population in the IgE category. There are two types of allergic reactions from the body due to a food allergy, IgE and IgG/IgA.
A little about our IgA, IgE, and IgG immune responses. IgA, IgG and IgE refer to immunoglobulins, or “antibodies.” These antibodies are part of our immune system, and are produced in response to things we come in contact with on a daily basis. Our bodies make antibodies to foreign substances like bacteria and viral cells, but can also respond to foods, dust, dander, and pollen. Antibodies help the body mount an immune system response (“fight”) against foreign invaders. IgA and IgG reactions are known as delayed response reactions, that include food sensitivities, where IgE responses are immediate and are considered a true food allergy. IgA and IgG reactions may not happen immediately, but can take hours to days to show up in your skin or intestines, and cause symptoms related to inflammation like headaches, fatigue, brain fog, or joint pain. People with food intolerance may experience digestive upset like nausea, constipation, or diarrhea, or skin itching and rashes including conditions like eczema and psoriasis.
IgE immediate hypersensitivity reactions are characterized by hives and throat swelling that accompany anaphylactic reactions some people experience when exposed to certain foods. Other symptoms can include wheezing, coughing, a runny nose, vomiting, swelling of the lips or tongue, tearing or redness of the eyes, or even a weak pulse and loss of consciousness. Common foods that trigger IgE reactions are peanuts, shellfish, egg, dairy products, soy, tree nuts, wheat and fish.

So how does your gut health contribute to an autoimmune disease?

Autoimmune disease is on the rise in a major way. According to the National Institutes of Health (NIH), 23.5 million Americans suffer from a form of an autoimmune disease, but some think that number is actually closer to 50 million. There are at least 80 to 100 different diagnosable autoimmune diseases worldwide, and more are being studied and diagnosed every single day.
We turn back to the relationship of the gut and overall health. Also the gut and our immune system, or lack thereof.
Let's re-familiarize ourselves with the word below...
dysbiosis
/ˌdisbīˈōsəs/
an imbalance between the types of organism present in a person's natural microflora, especially that of the gut, thought to contribute to a range of conditions of ill health.

Over time, having dysbiosis in your gut microbiome will eventually lead to a leaky gut. If your gut is leaky, food particles, toxins and infections can get through your intestinal lining and into your bloodstream where your immune system detects them as foreign invaders and goes on high alert, attacking them and creating inflammation. One main way inflammation occurs is that the food particles (especially gluten and casein, a protein found in dairy), toxins and infections look very similar to our own body’s cells and our immune system gets confused and accidentally attacks our own tissue, which leads to autoimmunity. This process is called molecular mimicry.
Molecular mimicry is defined as the theoretical possibility that sequence similarities between foreign and self-peptides are sufficient to result in the cross-activation of autoreactive T or B cells by pathogen-derived peptides. (*This is google worthy on a snowy day if you are more interested in autoimmune origins.)

It’s a cycle that works like this:
altered gut microbiome or dysbiosis => leaky gut => food, toxins and infections into bloodstream => immune system attacks body due to molecular mimicry => autoimmune disease.


In March of 2018, Yale University did a study on the gut bacteria in humans and mice. They discovered that certain bacteria in the gut (E. gallinarum) is able to trans-locate outside of the gut into the lymph nodes, liver, and spleen. This bacteria attacked tissues outside of the gut and initiated the production of auto-antibodies and inflammation. It was a theory that these foreign substances that leaked out of the gut and trans-located also invaded the incorrect cell space by Molecular Mimicry.

Dr. Axe that helps to simplify and describe the cycle we start to struggle with when health of our gut starts to decline. 

This is a list of symptoms that are the most common with people struggling with poor gut health. It's truly exciting to think that we can start healing many health problems simply with diet. Going back to eating whole foods is understandably not the easiest when McDonald's has your food ready in 2 minutes with barely any clean up, BUT 5, 10, 20+ years from now when you are living with a slew of medical problems and feel miserable every single day you are guaranteed to look back and regret taking the extra time and effort to prevent your problems. Next week we will discuss taking those first steps to heal your gut. I will try to help simplify your plans for eating healthier and simply making better choices for yourself and your family.

Welcome to our series on gut health.  This is one of those topics that is overwhelmingly MASSIVE and hard to even know where to start.  You have likely heard or maybe even researched a little for yourself, on the topic of gut health.  Maybe you know that probiotics are pretty good for you, you are just not sure why.  I'm just going to scratch the surface a little bit today on gut health, then I will dig deeper for you in the subsequent weeks to come. 

What is the gut Microbiome?  “Just like any other environment on the planet, our bodies have their own ecosystems -- made up of 100 trillion microorganisms, or microbes, that live in and on our bodies," says Rachael Buck, PhD, Abbott's lead research scientist and resident gut health expert. "These include bacteria, fungi, viruses and other types of tiny organisms. It’s so large in fact, that the genes of microbes outnumber our body’s genes by 100 to 1." 
The Gut Microbiome Explained (© 2019 Abbott)

When it comes to the microbiome, the large intestine (or, the colon) receives the most attention because it contains the highest concentration and greatest diversity of microbes in the entire body. The large intestine is lined with a layer of mucus and the microbes that live there form a gut biofilm. The biofilm contains an array of different microbes that carry out different tasks in your body and also work together to keep you healthy.What’s even more fascinating is that each and every person has a unique make-up of microbes. What determines the different types of microbes in a person is a result of ones genes, age, gender, diet, hygiene, and even the climate you live in and your occupation. In fact, studies show that the gut microbiome affects everything from pain, mood, sleep and stress, to how our bodies use the food we eat and how we fight off infection.

1) NUTRITION
Your gut bacteria can become unbalanced with a poor diet of high fats and highly refined carbohydrates/sugar.  Numerous studies are showing a HIGH correlation between highly processed foods and Leaky Gut Syndrome (more on that later).  The poorly managed diet ends up eroding the muccosal layer that lines the inner wall of the intestinal tract which is suppose to protect us from the unwanted bacteria, viruses, fungi, etc.

2) SLEEP AND MOOD
The quote: 'Our gut is our second brain", has become increasingly well known and popular.  Dubbed the second brain, the enteric nervous system within the gut contains 30 types of neurotransmitters and 100 million neurons. Ninety-percent of serotonin, which helps to produce melatonin, the “sleep hormone,” is located in the gut. There is also 400 times more melatonin in the gut than there is in the brain.  The gut brain axis picture below is great depiction of this relationship.

3) Inflammation and Infection
Healthy microbes in the gut destroy the harmful bacteria plus release chemicals that decrease inflammation in the body.
4) Skin
In addition to helping to keep our mind and body healthy – research has shown the microbiome also works to keep our skin healthy. Oily parts of the body – like the back or the face – tend to have fewer types of microbes because oil is anti-microbial, which keep bacteria out.These microbes also transform oils in the skin into natural moisturizers to keep the skin soft and supple. And when skin is moisturized, it also prevents bacteria from invading our bodies.

What does all of this mean in regards to a healthy immune system?  It's simple, yet not: healthy gut = healthy you.  Let me do a little bit of schooling here though to help set the ground work for understanding more.  The gut lining has 2 very important parts: the microbiome that is home to all of our good bacteria, and the barrier layer that keeps all of the good, bad, and ugly in our gut and not floating about.  As mentioned above, the microbiome is working to keep the good bacteria growing and fighting, and the rest of the bad and ugly down and out.  The gut barrier is "the Wall".  The wall is very protected by a mucus layer.  Check out the picture below:

The lining of the intestine is made up of Intestinal Epithelial Cells that are bound tightly together to not let anything bad break through to the bottom barrier.  As we consume a poor diet, take medications, live in a constant state of stress, etc., these cells lose their strength and start to break down.  When bad bacteria, fungi, viruses, even food particals infiltrate past the damaged barrier, our bodies immediately start fighting those substances.  The constant battle is on with everything that enters your gut.  The end result is a constant state of stress in the body = inflammation = poor immune function = chronic symptoms such as poor mood, sleep, nutritional deficiencies, weight gain, and even the start of autoimmune diseases.  Here's another diagram below.

 In Part II of our healthy gut series, we will look more in depth to food sensitivities and autoimmune diseases with regards to our gut health.  Lastly, we will map out plans to help heal the gut while restoring your health and increasing your immunity. 

You easily have 1 or maybe 100 friends that have their child/children diagnosed with ADD/ADHD.  You have likely encountered MANY people with different opinions on whether ADHD is even a "real" diagnosis.  I'm not here to start a debate or even give you my personal opinions.  With October being ADHD awareness month, I thought I would share some startling and exciting new info with everyone. 
A little definition and history of ADHD...
Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder that most often occurs in children, but can also be diagnosed in adulthood. Symptoms of ADHD include:

• having trouble concentrating or focusing
• having difficulty staying organized
• being forgetful about completing tasks
• having difficulty sitting still

It can be a difficult condition to diagnose. Many symptoms of ADHD can be typical childhood behaviors, so it can be hard to know what’s ADHD-related and what’s not. Here are the basic facts and symptoms of ADHD.

History Lesson:

• ADHD was first mentioned in 1902. British pediatrician Sir George Still described “an abnormal defect of moral control in children.” 
• The APA did not recognize ADHD as a diagnosis until 1968.  It was originally named hyperkinetic impulse disorder.
• The FDA approved the psychostimulant Ritalin (methylphenidate) in 1955. It became more popular as an ADHD treatment as the disorder became better understood and diagnoses increased. The medicine is still used to treat ADHD today.
• The APA released a third edition of the DSM (DSM-III) in 1980. They changed the name of the disorder from hyperkinetic impulse disorder to attention deficit disorder (ADD).
• The last change to finalize the ADHD diagnosis was finally made in the year 2000. 

Since the final "textbook" change was made, the cases of ADHD have risen exponentially fast. 

5 fast facts

• Males are almost three times more likely to be diagnosed with ADHD than females.
• During their lifetimes, 13 percent of men will be diagnosed with ADHD. Just 4.2 percent of women will be diagnosed.
• The average age of ADHD diagnosis is 7 years old.
• Symptoms of ADHD typically first appear between the ages of 3 and 6.
• ADHD isn’t just a childhood disorder. About 4 percent of American adults over the age of 18 deal with ADHD on a daily basis.

A few extra interesting facts I found are the following.  There is a 4x higher risk for ADHD if you are in an english speaking home.  Children living in conditions that are 2x below the federal poverty level have a much higher risk.  In regards to race in the US, whites are at 9.8%, Blacks 9.5%, and Latinos 5.5%.  The numbers continued to skyrocket over the years also.  From the year 2003 to 2011, there was a 42% increase in ADHD diagnoses.  

This happens to be the most interesting fact to me so far:
The Causes of ADHD
Scientists have not yet identified the specific causes of ADHD. There is evidence that genetics contribute to ADHD. For example, three out of four children with ADHD have a relative with the disorder. Other factors that may contribute to the development of ADHD include being born prematurely, brain injury and the mother smoking, using alcohol or having extreme stress during pregnancy. 
​
So we are treating this condition with some serious drugs, but we really can't confirm where it is coming from or how to treat it safely...hummmmm.

I also found this very interesting.  In an article published by Psychology Today, the wrote about why the French don't have ADHD.  Here's their article:

Why French Kids Don't Have ADHDFrench children don't need medications to control their behavior.
Posted Mar 08, 2012

In the United States, at least 9 percent of school-aged children have been diagnosed with ADHD, and are taking pharmaceutical medications. In France, the percentage of kids diagnosed and medicated for ADHD is less than .5 percent. How has the epidemic of ADHD—firmly established in the U.S.—almost completely passed over children in France?

Is ADHD a biological-neurological disorder? Surprisingly, the answer to this question depends on whether you live in France or in the U.S. In the United States, child psychiatrists consider ADHD to be a biological disorder with biological causes. The preferred treatment is also biological—psycho stimulant medications such as Ritalin and Adderall.
French child psychiatrists, on the other hand, view ADHD as a medical condition that has psycho-social and situational causes. Instead of treating children's focusing and behavioral problems with drugs, French doctors prefer to look for the underlying issue that is causing the child distress—not in the child's brain but in the child's social context. They then choose to treat the underlying social context problem with psychotherapy or family counseling. This is a very different way of seeing things from the American tendency to attribute all symptoms to a biological dysfunction such as a chemical imbalance in the child's brain.

French child psychiatrists don't use the same system of classification of childhood emotional problems as American psychiatrists. They do not use the Diagnostic and Statistical Manual of Mental Disorders or DSM. According to Sociologist Manuel Vallee, the French Federation of Psychiatry developed an alternative classification system as a resistance to the influence of the DSM-3. This alternative was the CFTMEA (Classification Française des Troubles Mentaux de L'Enfant et de L'Adolescent), first released in 1983, and updated in 1988 and 2000. The focus of CFTMEA is on identifying and addressing the underlying psychosocial causes of children's symptoms, not on finding the best pharmacological band-aids with which to mask symptoms.

To the extent that French clinicians are successful at finding and repairing what has gone awry in the child's social context, fewer children qualify for the ADHD diagnosis. Moreover, the definition of ADHD is not as broad as in the American system, which, in my view, tends to "pathologize" much of what is normal childhood behavior. The DSM specifically does not consider underlying causes. It thus leads clinicians to give the ADHD diagnosis to a much larger number of symptomatic children, while also encouraging them to treat those children with pharmaceuticals.
The French holistic, psychosocial approach also allows for considering nutritional causes for ADHD-type symptoms—specifically the fact that the behavior of some children is worsened after eating foods with artificial colors, certain preservatives, and/or allergens. Clinicians who work with troubled children in this country—not to mention parents of many ADHD kids—are well aware that dietary interventions can sometimes help a child's problem. In the U.S., the strict focus on pharmaceutical treatment of ADHD, however, encourages clinicians to ignore the influence of dietary factors on children's behavior.
And then, of course, there are the vastly different philosophies of child-rearing in the U.S. and France. These divergent philosophies could account for why French children are generally better-behaved than their American counterparts. Pamela Druckerman highlights the divergent parenting styles in her recent book, Bringing up Bébé. I believe her insights are relevant to a discussion of why French children are not diagnosed with ADHD in anything like the numbers we are seeing in the U.S.

Do you really know what the drugs are that are being used to treat ADHD.  So many people just agree to take whatever they are told to give themselves or their children without so much as a second thought.  Take a peek at the long list below of medication prescribed for ADHD.  My biggest concern is all of the AMPHETAMINES!  Wowzers!!!!!

The side effects above are serious, especially for our growing young children.  The graph below is real.  Is it possible to find new treatments for ADHD that aren't so scary?

Today one of the biggest problems we now face are people stealing and selling these prescription meds to get high.  There are teens not only swallowing these pills for fun, but also snorting them and even injecting them.  These real and scary facts bring me to a lighter subject, thankfully, and that is diet and supplementation. 

Before I share with you some of the latest nutirtional infomation related to ADHD, I do again want to clarify that this is not a controversial post about whether ADHD is real or fake etc.  I personally do believe there is just cause to classify ADHD as a legitimate diagnosis.   I also believe it is severely over diagnosed and also diagnosed prematurely.  Before drugs are pushed, shouldn't we give diet and exercise a chance?  Some of these youngsters that we are quick to diagnosis with ADHD eat 90% or more processed foods with most of that being sugar.  Lucky Charms for breakfast is not feeding your child's body or brain.  You are giving them pure sugar, then asking them to sit still, focus, and not pass out from the post sugar rush coma.  Also, the lack of physical exercise these children now get is at an all time high.  Some of these children get the most exercise from their day from only recess.  The go home, snack, and sit the rest of the afternoon and evening in front of screens.  So evaluating the individuals diet and exercise is a very important first step. 
​
Now we look at those whom still struggle after a diet and exercise program was not as successful as needed.  Well, the exciting new word is that Magnesium may just be what the doctor needs to order (lol, for realy though).

We are starting to see some great research emerging on the relationship of Magnesium and ADHD. 
The following study is one of many to choose from.  This one is short and sweet, so I thought I would include it.Magnesium supplementation in children with attention deficit hyperactivity disorder





Magnesium supplementation in children with attention deficit hyperactivity disorder
Author:FaridaEl BazaHeba AhmedAlShahawiSallyZahraRana AhmedAbdelHakim

Under a Creative Commons licenseAbstractBackground
Attention deficit hyperactivity disorder (ADHD) is a common neurodevelopmental disorder with associated mineral deficiency.
Aim To assess magnesium level in ADHD children and compare it to the normal levels in children. Then, to detect the effect of magnesium supplementation as an add on therapy, on magnesium deficient patients.
Methods
The study was conducted on 25 patients with ADHD and 25 controls. All subjects had magnesium estimation in serum and hair. ADHD children were further assessed by Wechsler intelligence scale for children, Conners’ parent rating scale, and Wisconsin card sorting test. Then magnesium deficient patients were assigned into 2 groups, those who received magnesium, and those who did not. The difference between the studied groups was assessed by Conners’ parents rating scale and Wisconsin card sorting test.
Results
Magnesium deficiency was found in 18 (72%) of ADHD children. The magnesium supplemented group improved as regards cognitive functions as measured by the Wisconsin card sorting test and Conners’ rating scale. The patients reported minor side effects from magnesium supplementation.
Conclusion
Magnesium supplementation in ADHD, proves its value and safety.

Another Great Article:

• Magnesium Decreases Hyperactivity in ADHD Children

by Helen Saul
Case
Magnesium deficiency is found more frequently in children with attention deficit hyperactivity disorder (ADHD) than in healthy children. In one study of ADHD children, magnesium deficiency was found in 95 percent of those examined (1). Does this warrant magnesium supplementation for hyperactive children? The answer is yes.
Supplementation with magnesium appears to be especially helpful for alleviating hyperactivity in children (2). In a group of children supplemented with about 200 milligrams (mg) per day of magnesium for six months, there was “an increase in magnesium contents in hair and a significant decrease of hyperactivity” compared to children in the control group who had not been treated with supplemental magnesium (3).
Magnesium Is Safe and It Works
A review that looked at studies done on magnesium for the treatment of ADHD in children concluded that although “studies supported that magnesium is effective for treating ADHD…until further strong evidences for its efficacy and safety are provided, magnesium is not recommended for treating ADHD.” (4) This is typical of modern “evidence-based” medical literature. Some medical professionals will ignore what is already known unless a sufficient number of double-blind randomized studies have been performed. Magnesium supplementation is safe and effective, and it is critically important for children who are deficient.
The safety of magnesium has been well established. There have been no deaths reported from magnesium supplementation. None (5). An overdose of magnesium may result in loose stool. This is temporary, and will go away once dosages are reduced or divided into smaller amounts of magnesium given throughout the day. Magnesium supplementation is safe and it is worth trying, especially when we consider the dangers of ADHD drugs.
ADHD Drugs Are Dangerous
Depending on which ADHD drug is being taken, side effects of overdose include mydriasis, tremors, anxiety, agitation, hyper-reflexia, headache, gastrointestinal upset, combative behavior, confusion, hallucinations, delirium, dizziness, dystonia, insomnia, paranoia, movement disorders, tachycardia hypertension, seizures, and yes, even hyperactivity, the very condition an ADHD drug is supposed to be treating. Oh, and they can kill you (6,7). Even if “fatalities are rare” (7), I imagine this brings little comfort to parents. Moreover, the most common side effects of ADHD drugs, taken as prescribed, are appetite loss, abdominal pain, headaches, sleep disturbances, diminished growth, hallucinations and psychotic disturbances (8). Magnesium produces none of these effects. And even though magnesium is both safe and effective, nowhere in the report from the American Academy of Pediatrics (AAP) Clinical Practice Guideline for ADHD is magnesium supplementation recommended (8).
When it comes to the potential for kids to die suddenly from taking their prescribed ADHD medication, concerns are dismissed by the AAP with statements like “evidence is conflicting as to whether stimulant medications increase the risk of sudden death” (8). One would hope that with this level of uncertainty about the risk of death, the medical advice would be against the use of ADHD medication. Instead, the recommendation from the United States Food and Drug Administration (FDA) is “continue your ADHD treatment as prescribed by a healthcare professional” (9). Just be sure to “talk to your healthcare professional about any questions you may have about ADHD medications.” Well, never has “talking about it” made medication any less dangerous.
Other Benefits of Magnesium
In addition to its effectiveness for treating hyperactivity, magnesium also benefits children in other profound ways: it can help kids sleep better at night, relieve discomfort from sore muscles and growing pains, relieve constipation, reduce anxiety, and reduce headache days (10).

“I have come to the conclusion that everyone could benefit from extra magnesium supplementation.”
– Carolyn Dean, MD, ND

Magnesium and Other Nutrients for ADHD
ADHD is not caused by a drug deficiency. Instead of giving drugs to our children, we should look to the benefits of providing them with optimal nutrition. Children with ADHD may benefit from optimal levels of several nutrients including vitamin D (11), iron (12), niacin (B3), pyridoxine (B6), vitamin C, and omega-3 fatty acids (13). In addition to removing refined sugar from the diet, avoiding artificial food dyes, and providing healthy food, pediatrician Ralph Campbell, MD, recommends a vitamin B complex supplement be given with breakfast, an additional 100 mg of B6 at another meal, and 200 mg or more of magnesium per day for ADHD children (13). Other helpful tips include limiting screen time and increasing exercise, especially in the outdoors.
Dosage
The recommended dietary allowance (RDA) of magnesium for children ages one to three is 80 mg per day. Children ages four to five: 130 mg magnesium per day. By age nine, our government recommends that kids should be getting (at least) 240 mg of magnesium per day. And at age fourteen, between 360 to 410 mg per day. Keep in mind, only about 30 to 40 percent of dietary magnesium is absorbed by the body (14). Remember, too much magnesium in a less-absorbable form can cause loose stool. This side effect can be prevented by reducing the amount of magnesium given and providing it in a more absorbable form. If larger total daily doses of magnesium are required, divide the dose into smaller amounts and give it multiple times throughout the day.

One of my favorite articles you can google if you are more interested comes from The Egyptian Journal of Medical Human Genetics (www.ejmhg.eg.net).  Original article title: Magnesium Supplementation in Children with Attention Defect Hyperactivity Disorder May 2015.  The article has graphs to show the success with Magnesium supplementation for those with ADHD.

As we dig a little more we do find that other vitamins and minerals are super important also for the management of ADHD. 

As a health care provider that strives to help others find the causes of their health care concerns and help treat them, rather than band-aid them, it gives me a lot of positive hope to share this post with you.  I hate to see the road to prescription help being the only road possible for people.  From the articles above, you know there is no harm that can be done from eating healthier, exercising more regularly, and supplementing your diet with high quality supplements.  I have three daughters of my own, I know it is NOT easy to make sure they take extra supplements to fill in those inadequacies that we have from our diet.  I will say this though, our supplement companies that we carry do an AMAZING job of supplying us with kid friendly supplements.  We try each and every supplement ourselves to know how they taste.  The most excited and newest addition to Standard Process, one of our supplement suppliers, is the new Magnesium

These make me SO excited!!!!  This is such a easier way to get your Magnesium, plus it's kid friendly.  This was just released and we were able to get a sneak peek preview and taste about a month ago.  Not going to lie, it looks a wheee bit like grass, but it taste great.  You can easily add a stick to a simple water bottle on the go, or in your other shakes.  I am going to add a little more info about it below.

E-Z Mg™ is a plant-based, multiform magnesium (Mg) developed to support patients with inadequate dietary magnesium intake. Made from two key ingredients: Swiss chard (beet leaf) and buckwheat – both grown on our sustainable and certified organic farm in Wisconsin.

• Plant-based, naturally occurring multiform of magnesium
• Helps to bridge the gap in dietary magnesium intake*
• May promote whole-body and urine alkalization*
• Rich source of vitamin K1
• Gluten-Free, Vegan, USDA Organic

What is the Benefit of Multiform Magnesium (Mg)?The best source of magnesium is naturally occurring and obtained from the diet. Various forms of magnesium make use of different uptake sites in the guts with 40% of magnesium absorption taking place throughout the intestines.2 Plant-based magnesium, like that found in E-Z Mg™, is considered ideal as it consists of a collection of various magnesium forms (i.e., multiform). Since plant-based magnesium contains multiple forms, it helps take the guesswork out of which kind of magnesium to take.
​
The plant-based, multiform magnesium in E-Z Mg™ may be absorbed by the body the way nature intended.
The naturally occurring multiform magnesium in E-Z Mg™ is not expected to contribute to gastrointestinal side effects that are common in other forms of magnesium supplements. Also, recent findings show our plant-based magnesium exhibits significantly higher levels of ionized magnesium in cerebrospinal fluid after only 14 days after administration.Why is There a Gap in Dietary Magnesium Intake?

The Standard American Diet (SAD) is high in processed foods and carbohydrates, low in vitamins and minerals. This inadequate daily intake of plant materials helps contribute to magnesium deficiency.3 Data also suggests that produce - especially vegetables - has experienced a decline in mineral content over the last century.4
Key IngredientsE-Z Mg™ consists of extracts of two key ingredients: organic dried Swiss chard (beet leaf) juice and organic dried buckwheat (aerial parts) juice delivering 85mg of elemental magnesium. The PRAL value in each serving is estimated at -8.9mEq which may help promote urine and whole-body alkalization.

 The following are three great and highly recommended Supplements for your kiddos:

 Catalyn Chewable contains vital nutrients from whole foods and other sources.*

•  Supplies multiple vitamins and minerals for complete, complex nutritional supplementation
• Designed to bridge nutritional gaps in the diet
• Encourages healthy cell functioning
• Supports overall well-being
• Great-tasting chewable tablet with natural cherry fruit powder*

Congaplex Chewable is used for short-term support of the immune system.*

• Supports healthy immune system response function
• Provides ingredients with antioxidant activity
• Supports the thymus gland
• Contains ribonucleic acid, which the body uses to build new cells
• Contains a combination of key ingredients from Cataplex® A-C, Thymex®, Calcium Lactate, and Ribonucleic Acid (RNA)
• Great-tasting chewable tablet with natural raspberry fruit powder*

Tuna Omega 3 Chewable delivers essential omega-3 fatty acids*

• Natural profile of tuna oil—not concentrated
• Supports normal lipid profiles already within normal range
• Supports the body's natural inflammatory response function as it relates to periodic challenges like consumption of a high-fat meal or strenuous activity
• Third-party tested for environmental contaminants
• Supports cognition
• Supports skin and hair health
  
• Supports emotional balance
• DHA is important for proper fetal eye and brain development.
• Supportive but not conclusive research has shown that EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.*

Please don't hesitate to stop by the office and ask about the supplements we carry and how we can help you.

Nutrient deficiencies exist extensively among many members of the U.S. population. Rich, poor, well, or sick—92 percent of the population is suffering from at least one mineral or vitamin deficiency based on the Dietary Reference Intakes.  The entire country is overfed and undernourished. Even if you consume a “perfect” diet, the odds are, something is missing. 
The numbers don’t lie. According the CDC and the U.S. Department of Agriculture (USDA):

• • 9 out of 10 Americans are deficient in potassium
  • 7 out of 10 are deficient in calcium
  • 8 out of 10 are deficient in vitamin E
  • 50 percent of Americans are deficient in vitamin A, vitamin C, and magnesium
  • More 50 percent of the general population is vitamin D deficient, regardless of age
  • 90 percent of Americans of color are vitamin D deficient
  • Approximately 70 percent of elderly Americans are vitamin D deficient

It is a well-known fact that processed junk and fast foods have become staples in the American diet. Fresh, nutrient-rich foods are often considered taxing on time and finances, deeming these food choices a luxury rather than the standard at dinner tables throughout the country.  Along side of the fast food eruption, the soil of farmland all across the globe is deficient in micronutrients.  So really, even if processed junk food and fast food were not a part of the food supply, deficiencies would still be rampant, as soil quality is diminishing at a rapid rate and reducing the nutrient value of produce.  Sick, mineral depleted soil grows mineral depleted foods. The animals that we eat are being fed these micronutrient depleted vegetables and wheat. This means that the meat you buy is also far lower in health producing micronutrients than ever before. The bottom line is: “Sick soils mean sick plants, sick animals, and sick people.”

"Hidden Hunger" is a term that was brought about to describe the serious hunger our bodies have for the much needed vitamins and minerals the we are NOT getting.  It's not just about third world countries that are starving for lack of food.  Our own country is starving for real nutrients in this over processed country we live in.  The worst part about all of this, is it effects the children the most!  Kids today are not being raised on produce from the back yard or local farmers markets.  They aren't eating meat from healthy sources.  Fast food and processed freezer meals are feeding our kiddos in this nation.  Yes, we are all crazy busy with non-stop activities for our families, but that does not mean they can only crap food.  When you start to look a little deeper into the dangers facing our children from a lack of nutrition, you may want to take the time to figure out a little pre-meal-planning for the week.  Is it really too much to ask of you to wake up 10 minutes early to put actual meat from a good butcher shop or local farmer into the crockpot?  Is it really that hard to was a few fruits and veggies each day for healthy snacks?  If you plan ahead, you can make larger quantities of food and have left overs for half of the week.  Left overs that are versatile and able to be made into wraps or sandwiches.  The meals that you spend a little more time on make a huge difference in the health of your children.  Below are examples of common deficiencies in children and the effects they have to their mental and physical development. 

I realize that it might not be easier and you are likely to get push back from your child that is used to sugar laden processed food, but keep in mind that you love them and are responsible for their health.  They are not mature enough to make good health conscious decisions every day, nor should they have that pressure.  There are simple things to change first, for example; instead if a sugary soda or fruit juice, pass them an apple or other high fiber piece of fruit and a bottle of water.  Instead of a candy bar, how about a cheese stick?  The statistic below are scary, but preventable especially in our own country. 

Now going back for a moment, lets look at Macronutrients and Micronutrients.  We looked at Macros and few weeks ago to really analyze our dietary intake.  As mentioned, it's a GREAT beginning step toward grasping your nutritional needs in regards to calories from Fats, Carbohydrates, and Proteins.  Counting Macros helps us know where our caloric intake stands, and gives us the knowledge to make adjustments to our diet to hit our personal goals.  Micros on the other hand are not as easy, but honestly more important.  As your goals for a healthier lifestyle become more advanced and you are successfully living a healthier lifestyle, it's time to look into your micros.  These are the vitamin and mineral levels within your body.  The only way to know for certain what your levels are is through a blood test.  An local family doctor or laboratory can do a simple blood test for you that will show you your deficiencies if you have any.  Many premier athletes have blood tests regularly.  When you study your results, eating becomes more centered around your bodies needs nutritionally, and not just for energy (macros).  Counting macros is not something you really think about as much because by this time you have a great idea of how much of each macro you are roughly consuming.  More thought goes into eating for your micros.  The best part about formulating your diet for micros is you are naturally going to eat whole nutritious foods....why?!?!?!?!  Because you are not going to increase your low vitamin B12 levels from a snickers bar every day.  You may be striving to eat more green leafy veggies for folate, vitamin K, vitamin E, Vitamin K, iron, or magnesium.  Perhaps your vitamin C is low and you need more bright colored fruits and veggies.  These are just quick examples, there are many charts out there to help you.  Side note: please stay away from the "fortified" foods.  Much of the nutritional value in "fortified" foods are lost in processing. 

Below I'm going to share with you some common charts.  For the next few weeks, I would like to get more in depth with each vitamin and mineral, it's purpose, and how to get more of it in a healthy way. 

Take the next step toward your health and have a blood analysis done.  There is truly no harm that can come from a simple blood test, only knowledge to gain.

Allostatic load is the physiological wear and tear on the body that results from ongoing response to the being alive. It was coined in 1993 by two Medical Doctors. There are three forms of life “stress” (load) that every human encounters every single day of their lives. These stressors falls into three categories:
1. Emotional
2. Physical
3. Chemical
You can also think of these 3 as:
1. Thoughts
2. Traumas
3. Toxins.
We refer to those as the three T’s.

The allostatic load is a combination of the measurements of different factors that would increase the stress in the body. Things such as aging, weight, height to waist ratio, stress, medication use are all part of the equation. Many people experience gradual declines in physical and cognitive abilities even in the absence of clinical diagnosable disease. Increased stress has been associated with many health conditions that are widely discussed in the medical literature. Some of the most familiar include cardiovascular disease, gastrointestinal disease, and hormonal dysfunction. Prolonged or chronic stress impairs health through a complex array of physiological functions initiated by the release in the hypothalamus of corticotrophin releasing factor, CRF. CRF triggers the release of adrenal corticotrophic hormonal, ACTH, from the pituitary which in turn causes the release of cortisol from the adrenal cortex. Cortisol helps maintain blood glucose levels. Chronic stress or chronic administration of pharmacological cortisol preparations causes insulin resistance, hypertension, redistribution of body fat, and decreased protein synthesis. Further more stress compromises the immune system. The immune system is weakened through a decrease in the production of blood cells, antibodies, and gamma globulins but also through the inhibition of pro and inflammatory interleukins, tumor necrosis factor, and gamma interferon.

We have the best life saving and emergency medicine on the planet, yet the US leads the world in cancer, diabetes, and heart disease! Why? We pay little attention to ALLOSTATIC LOAD. Stress can have a wide ranging affect on the emotions, mood, and behavior. Equally important but often much less talked about are the accumulative affects of stress on the various systems, organs, and tissues of the body.

Northern Michigan Spine and chiropractic’s unique position is: Regular CHIROPRATIC increases the body’s ability to respond to STRESS, the (allostatic load)!! It does this by influencing the body’s response to it’s environment through the nervous system. This is a big thing to understand about good Chiropractic. When making decisions about your health one must discuss with their doctor the allostatic load the decision puts on the body. But the true art of spine care is to allow your body the ability to better respond to the three T’s in your life.

Chiropractic is essential to your life and planning if you want to live the best possible life you can. Genetically we all have a physiological tipping point. As the allostatic load rises beyond what we can withstand it crosses over to chronic illness and chronic disease. It is essential for you and your loved ones to be checked.

Spine health and great chiropractic are essential to living and feeling well.

To Our Health,
​Dr. MJ Wegmann

The human body is an amazing collection of synergistic systems controlled by an internal intelligence; called LIFE.  Other names used to describe the intelligence in our body have been; innate intelligence, spirit, and soul.  The body is designed to be self-functioning and self-healing to a point.  We all understand if we lose a finger we are not growing a finger back. 

We tend to think of healing only when we suffer a cut or broken bone.  Healing is actually the constant process of replacing old cells with new cells.  To give you an example.  Red blood cells, the cells we need to transport oxygen (kind of important) are replaced at a rate of 100 billion cells per day, with one trillion total red blood cells in constant circulation.  Wow, that is a lot of healing in a day.  No wonder we need to rest at night.

Health care is slowly changing from a symptom/disease based model to a function/performance based system in which the structure of the human body is restored and maintained.  Correction and maintenance of the structure of the spine, particularity the cervical spine is of paramount importance in the preservation of optimal health.  The cervical spine (the neck) is essentially the fuse box for the body with all neurological impulses passing through that structure.  Keeping the structure and that area of the spine healthy enhances the body's innate healing capacity.  

Here's how Chiropractic works:  when a cell is injured or damaged (happens from living) in the body it releases a signal that is sent to the brain via the nerve system.  The nerve system is protected and housed in the spinal column.  Due to normal wear and tear, stress and misalignment of the spine, the signal being sent to the brain can be impeded, meaning: it doesn't get to where in needs to go fast enough.  Does this cause a problem?  Yes.  Healing doesn't happen as it should, and this is a bad thing.  Chiropractic's emphasis on the spine gets directly to the problem, allowing the nerve system, housed inside the spine, to communicate with the body better.  This concept is vital to understanding how your body works and why Chiropractic is a great choice in caring for it.

Get in for your adjustment this week so you can continue to do the things you love.

To Our Health,
Dr. MJ Wegmann

Welcome back and happy kickoff to summer!  Now that Memorial Day has passed, we are in full summer mode.  Pretty sure most of our nation was under a slight heat wave this weekend, so I'm guessing swimsuits came out and many of you were soaking up the sun and cooling off in the water.  I hope everyone took some time to think about where they are in their fitness journey, and maybe even wrote down some goals.  Goals are good, I like goals, they give us a destination to work toward.  With that being said, what I want to help teach you is not truly about setting goals and achieving them, but building a knowledgeable foundation to make changes to your lifestyle.  So often goals are met, then what????  Many people struggle MAINTAINING their hard work, and I don't think I would be too far off to say the getting the weight off and getting in shape is sometimes the easy part, the hard part is staying in shape.  It is honestly a lifelong process that you need to understand and be very patient with for yourself.  As much as everyone would LOVE to just drop 10, 20, 30, 50 pounds in a few weeks, it's not only terribly unhealthy, but seldom does it teach you the basics. 
So I'm going to be straight to the point and simple here.  Regardless of what all of those weight-loss salesmen, or social media ads tell you. so you buy into their latest and greatest new trend, there is 1 single and simple rule to drop weight...

Energy in has to be less than energy out.  You need to physically consume (eat) less calories in food than the amount of calories you burn in a day.  The MILLION dollar rule that is about as simple as it can get.  I don't care if you are into Keto dieting, Paleo, low carb, carb cycle, intermittent fasting, whatever...it's all under the same rule.  Your body is not going to lose a single pound if you do not create a deficit.  So that part is pretty darn simple, the rest gets a little more in depth with a little chemistry and math.  I am certainly happy to discuss the different dieting methods, because they do have their place.  They are all helpful tools to implement into your lifestyle and help you determine what works best for you.  Every single human body is a little bit different, so your personal preference may be completely different than your best friend or even spouse. 
 
Now you have the basic rule, (calories in must be less than calories burned) so the next step is figuring out your basic caloric needs BMR (basal metabolic rate). This is the lowest amount of calories your body needs to maintain vital functions. There are numerous websites that have calculators to figure this out for you.  If you enjoy a little mathematical challenge, feel free to use the following:

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Important Point: Often times people think this number stays the same throughout there weight-loss.  This is not the case at all.  As you can see, it is dependent on your current weight.  You need to recalculate this number frequently because the number will continue to decrease as it takes less energy for your body to function at a lighter weight.
My example: 655 + (4.35 x135) + (4.7 x 67) - (4.7 x 39)
                       655 +   (587.25)   +  (314.9)    - (183.3)
                        655   +    (718.85)  =  1374 calories/day   

If I were to literally sit on the couch all day and do nothing, I would only need to eat 1374 calories from food to keep my body functioning without having to use stored energy (fat) to survive.  To put this another way, I still will not lose weight if I drop my calories to 1374/day if I'm not moving at all during the day.  This number is a pretty big shock to some, as it needs to be.  One of the biggest fallacies is to think you are active simply because you get out of bed, do a few chores here and there, go to and from work or school, etc.  You are actually NOT expending that much more energy then the BMR number.  Personally I can't imagine eating only 1374 calories a day, I would feel completely starved and very HANGRY.  This is where the first steps to become more active come into play "exercise", and eating healthy whole foods. The more calories you burn, the more calories you are going to be allowed to consume and still stay under your projected calories needed in a day.  The eating healthy whole foods is SO important.  The biggest factor to me is you can simply just eat SO MUCH MORE food when its healthy and a whole food.  





I'm going to get much more in depth with macro counting and food choices, plus dieting styles soon because it all ties in together and again, helps your knowledge foundation.

Side note #1: I do not judge any diet type as being better for you or not.  I believe each is a tool for personal preference.  The trick is finding what works best for you and can turn into a lifestyle and not just a fad diet.  I know Keto is the latest "greatest" weight-loss method and I am absolutely "pro" keto if it helps you and is sustainable.  I do believe it has its place and I could write a completely new blog about just Keto, but I'll try to keep this a short version.  Like low carb, you have very low to now carbohydrates, boom-bye bye glucose.  No more carbs and glucose in your body, good bye water retention from the body holding onto those glucose molecules.  No more sugars to burn, and the body turns to fat.  Anyone that tells you you can eat as much fat as you want and still lose weight is full of horse poo.  Yes, you are going to quickly drop water retention weight, but your body is not going to dip into its fat storage if you have too much readily available.  Like I started out with, you STILL have to create a deficit. 

Side note #2: This is just a personal note from me to you.  One of the best investments I have made with my fitness lifestyle is a fitbit.  I ABSOLUTELY LOVE IT!  I really thought they were a waste for so long, but I don't regret this purchase at all.  There are a lot of different smart/fitness watches out there by now I'm sure, so if you are remotely interesting in one then make sure to research what might work best for you.  I chose to go with the Fitbit Ionic because of all of the features.  Yes, I budgeted for it since it's a bit expensive, but worth every penny to me.  Obviously it is a watch and step counter, but it also fully links to my phone for updates from my email, texts, calls, calendar, and weather alerts.  The watch now has apps to GPS locate all of your walks/runs, biking, hiking, skiing, etc.  Mine is water resistance for water sports, plus has a heart rate monitor, sleep monitoring, exercise goals, music downloads, and SO MUCH MORE.  Lastly, and almost my favorite, is the calorie counter.  You can open the fitbit app on your smartphone, input all of your information and get help with your nutritional goals while it keeps track of your calories left for each day.  The database for food is great and its always right there with you.  I'm pretty sure the Fitbit Blaze and Versa are very similar to mine also.  If you can budget for it, I don't think you will be disappointed in the purchase.  I've learned so much about my own habits from it, plus it keeps me VERY motivated to keep moving throughout the day to rack up those steps.  You might be very surprised how few steps you take in a day if you don't make movement a priority.

Before I leave you for the week, I'm going to give you something to work with again.  Next week we are going to get into counting Macros and the many different ways to configure your macros.  In order to make this useful, you need to keep track of EVERYTHING you eat.  I'm not asking that you count for the next 7 days, maybe try 2 weekdays and 1 weekend day and write everything down.  There are tons of apps on smartphones now that will help you count all of your calories and even macro divide them for you.  My Fitness Pal, Loseit, fitbit, and many more that can assist you.  Please don't cheat yourself and be diligent about writing everything down.  If you snuck a bit of a muffin or cookie, you need to count it.  Remember, this isn't a punishment at all, it's laying the foundation for your new healthy lifestyle. Stay tuned to the next few blogs as I go a little bit further in depth with the different types of dieting/eating habits to help you build that educational foundation.

I'm already proud of the steps you are taking and happy to be in this journey with you. 
Till next week...

As we head into Memorial Day weekend and the official kickoff to summer, one thing in the back of your mind is likely, "fitting into summer".  That's a pretty general statement that covers a lot of ground.  Are you ready to hop on your bike and hit the trails with your kids, grandkids, nieces, or nephews?  Are you ready to shed some layers of clothing and slip right back into those cute shorts or summer dresses you put away last fall? 

What about digging out that swimsuit for the beach or the boat?  I'm pretty sure a lot of honest people can say they get a little worried that everything will fit.  It really doesn't matter if you are in great shape or not, we almost all feel it and its okay.  With that being said, it helps your confidence knowing that you have kept yourself active and continue to eat healthy...or maybe not. 

I'm really excited to spend some time this summer sharing my experiences and thoughts about health and fitness with everyone.  As a Doctor of Chiropractic, I've studied the physiology of the body and health in depth.  As a woman, mother of three, and nearing 40 years of age, I have a little bit of experience to throw on top of it all.  Getting healthy and fit or staying healthy and fit is a lifelong process.  One of my favorite quotes, "Success isn't owned.  It's leased, and rent is due every day." ~J.J. Watt

This summer I will bring to you my knowledge and experience with becoming a better you and more knowledgeable you.  Nothing is an exact science and every single person on this planet is different.  So open yourself up to learning about what YOU need to make YOU a healthier version of you.  You only get this life once, don't miss out on the best parts of it because you have let yourself go.  Let's get started!

The first step to making a change for yourself, is love yourself.  The process of getting healthier has to start with caring enough about yourself.  Stop punishing yourself for past mistakes.  Let go of the mess behind you and focus on what is in front of you.  You should know by now that you can's go back and change anything, but you sure as heck can use those hardships to fuel the new you.  Forgive yourself first, love yourself, and respect the process without comparison to others. 
  
Listen to this closely, you cannot compare yourself to anyone but yourself.  This is one of the best examples I can give to you, I've seen a heavy set person (maybe 20-40 lbs overweight) destroy a half marathon, and I've seen a shredded lean person not be able to run 200yds.  So which person is healthier?  I am not going to get into the nitty gritty with that one, but I know I'd much rather be overweight and able to run with my kids then a skinny couch potato. 

Success is measured at so many different levels.  Personally I think absolute success is someone whom is 100% confident in the way they feel, look, and function.

FUNCTION: "Can you pick up your bike and go for a ride with your friends or kids without any hesitation of your physical stamina?"  "What about doing a summer 5K with you kids or friends?" "Can you simply stay active and moving at your job without feeling exhausted by the evening?"

LOOK: "Do you feel confident pulling the summer clothes back out?" "What about throwing on that swimsuit for this weekend?"  Super personal question, "Do you feel confident in your birthday suit?"

FEEL: "Do you feel successful?"  "Have you accomplished all of the above?"
If you feel you are succeeding, then I am so proud of you.  You are doing great and a wonderful inspiration to others.  "Is it time to step it up and make a few or a lot of changes to make a better you?"  Let's not wait anymore and get moving.

Next post I am going to go over some basics.  There are hundreds of different trends and philosophy's out there that try to suck you in without really teaching you the basics of health and fitness.  The actual process is not rocket science, but knowing how to weed out the junk is far more work.

Challenge of the week: Find a journal and be ready to use it.  Write down 5 things you love about yourself and 5 things you want to improve on for our future journey. 

Dr. Kallie Wegmann

Ever feel like you're spinning your wheels when it comes to staying healthy? You eat right, exercise five days a week and try to get enough sleep- you've got the 'pedal to the metal' when it comes to staying fit, but something's holding you back. Maybe it's time to pay more attention to your Nerve System.

Although you've got one foot on the gas, subluxations can put the brakes on your progress. Subluxations are troublesome misalignments in your spine that irritate your Nerve System and rob you of your potential health energy. The effect is like trying to drive with your brakes on. You've got your fitness throttle wide open, but you're going nowhere fast.
​
If you want to stop spinning your wheels when it comes to your health, prioritize your spinal care. When it comes to unleashing more health horse power, nothing releases the brake like chiropractic can.