Tag: wellness

Staying Motivated to Keep Your New Year’s Resolution for a Healthier You

by Roxy Functional Wellness, posted in Health & Wellness

The New Year is synonymous with fresh starts, and for many, it’s an opportunity to commit to healthier eating, regular exercise, and shedding those extra pounds. Yet, research tells us that nearly 80% of New Year’s resolutions fail by February, leaving many people feeling discouraged. Why is it so challenging to stick with these goals, and how can you ensure this year is different?

Why Do New Year’s Resolutions Fail?

Most New Year’s resolutions fail because they are:

  1. Too vague – “I want to get healthy” is a great intention but lacks specificity.
  2. Overly ambitious – Setting goals like working out every day or cutting out all sugar may be unsustainable.
  3. Lacking a plan – Without actionable steps, even the best intentions lose momentum.
  4. Misaligned with priorities – When resolutions aren’t connected to your “why,” it’s hard to stay motivated.
Photo by Oluremi Adebayo on Pexels.com

The Science of Habit Formation

Forming a habit takes time and consistency. According to research published in the European Journal of Social Psychology, it takes an average of 66 days to form a new habit, but this can vary depending on the complexity of the habit and the individual. Key to success is the brain’s reliance on routine—when behaviors become automatic, they require less effort.

Here are five proven strategies to form healthy habits and make this year’s resolutions stick:

1. Start Small and Be Specific

Instead of saying, “I’m going to exercise more,” commit to something tangible: “I’ll walk for 20 minutes every morning.” Starting small builds momentum without overwhelming you. Success breeds confidence, and small wins pave the way for bigger changes.

2. Pair Habits with Existing Routines

Use the principle of “habit stacking,” where you attach a new habit to an existing one. For instance:

  • While brewing your morning coffee, do 10 squats.
  • After brushing your teeth, pack a healthy lunch.

By linking new habits to familiar routines, you create natural triggers that reinforce consistency.

3. Focus on Progress, Not Perfection

Many resolutions fail because people give up after a single setback. Remember, progress is not linear, and slip-ups are part of the process. Embrace the idea of “progress over perfection” and give yourself grace. Even one healthier meal or one extra workout is a step forward.

4. Make it Enjoyable

If your resolution feels like a punishment, you’re unlikely to stick with it. Find ways to make healthy living enjoyable:

  • Explore new, flavorful recipes for healthy meals.
  • Choose workouts you genuinely love, like dancing, yoga, or hiking.
  • Reward yourself for meeting milestones with non-food treats, such as a new fitness gadget or a relaxing massage.
Photo by Dejan Krstevski on Pexels.com
5. Build a Support System

Accountability is powerful. Share your goals with supportive friends, join a fitness group, or work with a coach. Studies show that people who have a support system are more likely to succeed in their resolutions. Surround yourself with those who uplift and encourage you.

6. Keep Track of Your Progress

Track your goals using a journal, app, or calendar. When you write down what you’ve accomplished, it reinforces the habit and gives you a clear picture of how far you’ve come. Celebrate milestones along the way to stay motivated.

A Lifestyle, Not a Fad

The key to lasting change is understanding that healthy living is a lifestyle, not a short-term fix. Fads and extreme diets might yield quick results, but they’re unsustainable. Real transformation comes from steady, consistent efforts.

As you step into this New Year, focus on creating habits that align with your long-term wellness goals. A healthier, happier you isn’t built overnight—it’s the result of daily choices that, over time, become second nature.

Your journey is worth it. Keep going, and this time next year, you’ll be celebrating more than just the New Year—you’ll be celebrating a new you.

Think about it…

What is one small step you can take today toward your New Year’s resolution of being healthy?

By applying these principles, you can break free from the resolution rollercoaster and achieve sustainable, meaningful change in your life. Remember, it’s not about being perfect—it’s about being persistent.

Happy New Year and cheers to a healthier you!

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397–405. https://doi.org/10.1002/jclp.1151

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674

Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863. https://doi.org/10.1037/0033-295X.114.4.843

Prochaska, J. O., & DiClemente, C. C. (1983). Stages and processes of self-change of smoking: Toward an integrative model of change. Journal of Consulting and Clinical Psychology, 51(3), 390–395. https://doi.org/10.1037/0022-006X.51.3.390

Kwasnicka, D., Dombrowski, S. U., White, M., & Sniehotta, F. F. (2016). Theoretical explanations for maintenance of behavior change: A systematic review of behavior theories. Health Psychology Review, 10(3), 277–296. https://doi.org/10.1080/17437199.2016.1151372

Understanding the Importance of a Balanced Diet for Women’s Hormonal Health

by Roxy Functional Wellness, posted in Health & Wellness

Hormonal balance is foundational for a woman’s overall wellness, affecting everything from mood to metabolism, reproductive health, and energy levels. Central to this balance is the complex interaction between hormones like estrogen, progesterone, and thyroid hormones, which are regulated through the hypothalamic-pituitary-thyroid (HPT) axis as well as the hypothalamic-pituitary-gonadal (HPG) axis. A balanced diet is not just about maintaining weight—it plays a pivotal role in regulating hormones, supporting the menstrual cycle, and promoting optimal well-being.

A Breakdown of Female Hormones, the Thyroid, and the HP Axis Feedback Loop

The hypothalamus and pituitary gland work in harmony to regulate the production of hormones through complex feedback loops involving both the ovaries and the thyroid gland. Here’s how each part fits together:

  • Hypothalamus: It releases Gonadotropin-Releasing Hormone (GnRH) to regulate reproductive hormones, and Thyrotropin-Releasing Hormone (TRH) to control thyroid function. These signals guide the pituitary gland in releasing other hormones.
  • Pituitary Gland: It releases Follicle-Stimulating Hormone (FSH) and Luteinizing Hormone (LH) for ovarian function, as well as Thyroid-Stimulating Hormone (TSH) to regulate the thyroid gland. TSH stimulates the thyroid to produce thyroid hormones.
  • Thyroid Gland: It produces thyroxine (T4) and triiodothyronine (T3), which play a crucial role in metabolism, energy levels, and even the regulation of sex hormones. Adequate levels of thyroid hormones ensure that the body has the right amount of energy, and they influence the menstrual cycle by affecting the ovaries and the production of estrogen and progesterone.
  • Ovaries: In response to FSH and LH, the ovaries produce estrogen and progesterone, which have various effects on the body, including regulating the menstrual cycle, mood, and energy levels. These hormones also interact with thyroid hormones, emphasizing the importance of a well-functioning thyroid for overall hormonal balance.

The Menstrual Cycle and Hormonal Shifts

The menstrual cycle is typically around 28 days, divided into four phases:

  1. Menstrual Phase (Days 1-5): This is when the uterine lining sheds, resulting in menstruation. Hormones like estrogen and progesterone are at their lowest, while T3 and T4 levels need to remain balanced for energy levels and mood.
  2. Follicular Phase (Days 1-14): During this time, FSH stimulates the ovaries to produce follicles. Estrogen levels rise, thickening the uterine lining and preparing for a potential pregnancy. Healthy thyroid function supports this phase by maintaining energy and supporting metabolic rate.
  3. Ovulatory Phase (Day 14): A surge in LH triggers ovulation, where the mature egg is released from the ovary. Estrogen peaks and drops right after ovulation. The thyroid’s role in metabolism helps sustain the energy demands during this phase.
  4. Luteal Phase (Days 15-28): After ovulation, progesterone levels rise, preparing the uterine lining for implantation. If no fertilization occurs, progesterone and estrogen levels drop, leading to the start of a new cycle. The thyroid continues to play a role in mood and energy regulation, helping to prevent symptoms like fatigue and irritability.
Photo by Jane Trang Doan on Pexels.com

The Role of Macros in Hormonal Balance and Wellness

A balanced diet with the right macronutrients—protein, fats, and carbohydrates—is crucial for hormone regulation, including the thyroid:

  • Protein: Essential amino acids from protein serve as building blocks for hormone synthesis, especially for peptide hormones like insulin and TSH. Protein also supports muscle mass, helps stabilize blood sugar levels, and can reduce cravings, which is vital for maintaining energy levels throughout the menstrual cycle. Adequate protein is also necessary for the conversion of T4 to the active T3 hormone.
  • Fats: Healthy fats, particularly omega-3s and monounsaturated fats, are crucial for producing steroid hormones like estrogen and progesterone. Fat also aids in the absorption of fat-soluble vitamins (A, D, E, and K) that are vital for hormone production. These vitamins play a role in thyroid health as well, with vitamin D being particularly important for thyroid function. Avocados, nuts, seeds, and oily fish are excellent sources of healthy fats.
  • Carbohydrates: Carbs provide the energy needed for the functioning of the brain and muscles, especially during the follicular and ovulatory phases when energy demands may increase. The thyroid is highly sensitive to calorie restriction, and maintaining adequate carb intake can prevent disruptions in T3 production. Complex carbohydrates like sweet potatoes, whole grains, and legumes help maintain stable blood sugar levels, reducing mood swings and supporting steady energy levels.
  • Calories: Undereating can throw off the balance of the HPT and HPG axes, leading to conditions like hypothalamic amenorrhea, where the menstrual cycle stops due to insufficient caloric intake. Adequate calories ensure the body has enough energy for essential functions, including hormone production and thyroid regulation.

Timing Nutrition with the Menstrual Cycle

Women who are cycling can benefit from adjusting their diet according to the phases of their menstrual cycle:

  • Follicular Phase: Focus on foods rich in phytoestrogens like flaxseeds, soy, and leafy greens to support rising estrogen levels. Protein-rich meals and whole grains help stabilize energy levels.
  • Ovulation: This is an excellent time to consume foods that support egg release and reduce inflammation, like antioxidant-rich fruits (berries, citrus fruits) and omega-3-rich foods like salmon and walnuts.
  • Luteal Phase: As progesterone levels rise, it’s beneficial to focus on foods that support this hormone, such as pumpkin seeds, nuts, and magnesium-rich foods like spinach and bananas. These can help mitigate symptoms like PMS, bloating, and mood swings.

Addressing Common Female Health Complaints with Diet

Many women have similar complaints regarding a certain time in their cycle. A balanced diet can alleviate many common menstrual complaints:

  • Painful Period Cramps: Omega-3 fatty acids, found in fish oil and chia seeds, can reduce inflammation and alleviate cramps. Magnesium-rich foods like dark chocolate and leafy greens can relax muscles and reduce pain.
  • Heavy Periods: Iron-rich foods like red meat, lentils, and spinach can help replenish lost iron during heavy menstrual bleeding. Vitamin C-rich foods, such as bell peppers and oranges, aid in iron absorption.
  • Headaches and Mood Swings: Balanced meals with complex carbs, healthy fats, and protein help maintain stable blood sugar levels, which can reduce headaches and mood swings. Foods rich in B vitamins, like eggs and whole grains, support neurotransmitter function, positively impacting mood.
  • Acne: Reducing refined sugars and focusing on whole, unprocessed foods can balance insulin levels, reducing hormonal acne. Zinc-rich foods like pumpkin seeds and chickpeas support skin health and reduce inflammation.
Photo by cottonbro studio on Pexels.com

Utilizing Supplements for Hormonal Balance and Support

A balanced diet is most effective when complemented with targeted supplements for hormonal health. Additionally, a balanced diet also provides additional support to the liver which is needs to filter through hormones efficiently:

  1. Fiber: Supports the elimination of excess estrogen by promoting healthy bowel movements, which is essential for hormone detoxification.
  2. Probiotics: A healthy gut microbiome plays a role in estrogen metabolism. Probiotics can support digestion and reduce symptoms like bloating.
  3. Magnesium: Helps alleviate cramps and reduce PMS symptoms by relaxing muscles and regulating neurotransmitters.
  4. Omega-3 Fish Oil: Reduces inflammation and supports the production of hormones that regulate mood and reduce menstrual pain.
  5. Zinc: Supports the immune system and helps with hormone production, which can be beneficial for managing acne and reducing inflammation.
  6. B-Complex Vitamins: Essential for energy production and supporting adrenal and thyroid health, which is especially important during times of stress or hormonal imbalance.
  7. Vitamin D: Supports immune function and plays a role in hormone production, including thyroid regulation, which can improve mood and energy levels.
  8. Digestive Enzymes: Aid in the breakdown of food and absorption of nutrients, ensuring that the body can utilize the vitamins and minerals necessary for hormone production.
  9. Ashwagandha: An adaptogenic herb that helps balance cortisol levels and supports the adrenal glands, helping to manage stress and stabilize energy levels.
  10. Selenium: Essential for thyroid function and the conversion of T4 to T3, making it crucial for maintaining balanced thyroid hormones.

Final Thoughts

Hormonal balance is a delicate dance, influenced by diet, lifestyle, and stress levels. By understanding the intricate relationships between macronutrients, the thyroid, the menstrual cycle, and targeted supplementation, women can create a diet that supports their unique needs throughout each phase of the cycle. A balanced diet not only nourishes the body but also serves as a powerful tool in managing common hormonal complaints and fostering overall wellness.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Dinh, K. M., & Kittnar, O. (2020). The role of thyroid hormones in cardiovascular diseases: Focus on atrial fibrillation. Physiological Research, 69(3), 509-517. https://doi.org/10.33549/physiolres.934437

Gordon, J. L., Girdler, S. S., Meltzer-Brody, S. E., Stuebe, A., & Rubinow, D. R. (2022). Hormone replacement therapy for the prevention of perimenopausal depression. American Journal of Psychiatry, 179(3), 196-206. https://doi.org/10.1176/appi.ajp.2021.21010048

Li, T., Zhang, Y., Liu, Y., & Jiang, J. (2021). The role of omega-3 polyunsaturated fatty acids in the prevention and treatment of depressive disorders: A systematic review and meta-analysis. Journal of Affective Disorders, 279(2), 580-593. https://doi.org/10.1016/j.jad.2020.09.017

Murdoch, C., Collins, C. E., & MacDonald-Wicks, L. (2021). Magnesium and its role in the prevention and management of chronic disease. Nutrients, 13(11), 3742. https://doi.org/10.3390/nu13113742

Nisar, T., & Ullah, R. (2020). Zinc in the prevention and treatment of acne: A systematic review. Journal of Dermatological Treatment, 31(1), 4-8. https://doi.org/10.1080/09546634.2019.1582062

Ortiz, R., & Herrero, E. (2020). The role of probiotics in women’s health. Journal of Applied Microbiology, 128(4), 947-962. https://doi.org/10.1111/jam.14425

Smith, K. B., & Smith, M. S. (2020). Dietary interventions in the management of iron-deficiency anemia. Journal of Clinical Medicine, 9(9), 2915. https://doi.org/10.3390/jcm9092915

Stachenfeld, N. S., & Taylor, H. S. (2021). Exercise and estrogen: The role of physical activity in women’s reproductive health. Journal of Endocrinology, 250(3), R1-R14. https://doi.org/10.1530/JOE-20-0471

Tremellen, K., & Pearce, K. (2020). Nutrition and diet in the management of polycystic ovary syndrome (PCOS). Journal of Endocrinological Investigation, 43(6), 675-688. https://doi.org/10.1007/s40618-020-01203-3

Zeng, X., Hu, X., Yu, X., & Cheng, X. (2021). The role of vitamin D in female reproductive health and pregnancy. Frontiers in Endocrinology, 12, 688884. https://doi.org/10.3389/fendo.2021.688884

The Importance of Lifestyle Changes While on GLP-1 Medication: Reducing Organ Fat and Improving Longevity

by Roxy Functional Wellness, posted in Health & Wellness

GLP-1 receptor agonists, such as semaglutide or tirzepatide (brand names like Wegovy, Ozempic, and Mounjaro), have become game-changers in the treatment of Type II diabetes and obesity, helping individuals lose weight and control blood sugar. However, the true power of these medications is unlocked when combined with essential lifestyle changes. To ensure lasting success, individuals using GLP-1 medications must focus on reducing organ fat and improving muscle mass. Monitoring progression with reliable metrics like BMR scales, DEXA scans, and VO2 Max tests may be helpful for individuals on GLP1 medications. These holistic changes can not only enhance the medication’s effectiveness but also improve overall longevity and metabolic health.

Understanding the Link Between Organ Fat and Longevity

Not all fat is created equal. Organ fat, also known as visceral fat, is stored deep within the abdomen and surrounds vital organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, which is stored beneath the skin, visceral fat is metabolically active and has profound negative health implications.

Visceral fat increases the risk of insulin resistance, Type II diabetes, cardiovascular diseases, and even certain cancers. According to Harvard Medical School, visceral fat triggers chronic inflammation in the body, which contributes to atherosclerosis (the hardening of the arteries), significantly increasing the risk of heart disease and stroke. The National Institutes of Health (NIH) also found that people with higher levels of visceral fat have a 2.4-fold increase in mortality risk, regardless of their BMI. Yikes! Reducing visceral fat, therefore, is crucial for improving long-term health outcomes and promoting longevity.

Photo by Annushka Ahuja on Pexels.com

How Organ Fat Develops: Pathophysiology and Risk Factors

Organ fat doesn’t accumulate overnight; it results from a combination of poor diet, inactivity, chronic stress, and hormonal imbalances. Here’s a breakdown of the pathophysiology behind visceral fat and the populations most at risk:

  1. Insulin Resistance and Fat Storage: When cells become resistant to insulin, excess glucose is stored as fat, particularly around organs. Visceral fat can worsen insulin resistance, trapping people in a cycle of fat accumulation and poor glucose control.
  2. Hormonal Imbalances: Elevated cortisol levels, caused by chronic stress, promote fat storage in the abdominal area. Additionally, as women enter menopause and estrogen levels decline, they are more prone to visceral fat accumulation. The same occurs in men with declining testosterone levels.
  3. Inflammation and Cytokines: Visceral fat is metabolically active, releasing inflammatory cytokines that contribute to chronic inflammation and increased risk of cardiovascular disease. This inflammation is linked to metabolic dysfunction, further promoting visceral fat development.
  4. Lipotoxicity: Excess visceral fat can spill over into organs like the liver and pancreas, impairing their function. Fatty liver disease is one example, leading to inflammation and scarring in the liver. Similarly, fat deposition in the pancreas can disrupt insulin production, exacerbating Type II diabetes.

Who Is at Risk?

Certain groups of people are at greater risk of developing unhealthy levels of visceral fat:

  • Individuals with Insulin Resistance or Type II Diabetes: People with these conditions are predisposed to store excess fat around their organs. According to the Journal of Clinical Endocrinology & Metabolism, people with Type II diabetes tend to have significantly higher levels of visceral fat, regardless of their overall body weight.
  • People with Obesity: While obesity is a known risk factor, even those with a normal BMI can carry excess visceral fat. Johns Hopkins Medicine notes that around 20% of people with a normal BMI are “metabolically obese normal weight” (MONW), meaning they have harmful levels of visceral fat despite appearing lean.
  • Postmenopausal Women: Declining estrogen levels during menopause can shift fat storage to the abdomen, increasing visceral fat. Yale University research shows that postmenopausal women have significantly more visceral fat than premenopausal women, even when they weigh the same.
  • Individuals Leading Sedentary Lifestyles: Lack of physical activity and strength training can lead to muscle loss and a slowed metabolism, both of which promote visceral fat accumulation. The CDC emphasizes that sedentary lifestyles, combined with poor diet, are primary drivers of obesity and visceral fat.
  • Chronic Stress Sufferers: Chronic stress raises cortisol levels, which promotes abdominal fat storage. The CDC highlights that stress-induced weight gain typically appears in the form of increased visceral fat, especially for those predisposed to anxiety or depression.

Muscle-Resistant Exercise: A Key Tool for Reducing Organ Fat

One of the most effective ways to combat visceral fat is through muscle-resistant exercise, or strength training. Unlike cardio, which burns calories during the workout, resistance training builds lean muscle mass, which boosts metabolism and helps the body burn fat even at rest.

Yale University studies have shown that resistance training is particularly effective in reducing visceral fat compared to cardio alone. In fact, a study published in the Journal of Obesity found that a combination of strength training and cardio led to greater reductions in visceral fat than aerobic exercise alone.

Building muscle mass is critical for overall metabolic health, especially for individuals on GLP-1 medications. These drugs help reduce appetite and promote weight loss, but maintaining muscle mass through resistance exercise ensures that the body doesn’t lose vital muscle tissue while shedding fat.

Tracking Your Progress: BMR Scales, DEXA Scans, and VO2 Max

While weight loss is often measured by the scale, it’s essential to track other health metrics to gain a more complete picture of your health and fitness. Here are three tools that can help:

  1. BMR Scales: Basal Metabolic Rate (BMR) is the number of calories your body needs at rest. Understanding your BMR allows you to fine-tune your calorie intake to support weight loss or maintenance. Resistance training, which increases muscle mass, also increases your BMR, helping you burn more calories even when you’re not active.
  2. DEXA Scans: Dual-energy X-ray absorptiometry (DEXA) scans measure body composition, including the distribution of body fat and muscle. Unlike BMI, which only measures overall weight, DEXA scans can differentiate between visceral fat and subcutaneous fat. Monitoring your visceral fat through DEXA scans is one of the best ways to track your health improvement over time.
  3. VO2 Max: This metric measures your body’s ability to use oxygen during exercise, and it’s an excellent indicator of cardiovascular fitness. A higher VO2 Max is associated with better overall health and longevity. The American Heart Association reports that increasing VO2 Max can reduce the risk of cardiovascular disease by up to 45%.
Photo by VO2 Master on Pexels.com

How to Incorporate Healthy Lifestyle Changes While on GLP-1 Medication

Although GLP-1 medications can help kickstart weight loss, lifestyle changes are key to sustaining those results and improving long-term health. Here’s how you can incorporate healthy habits into your routine:

  1. Focus on Resistance Training: Engage in strength training 3-4 times per week to build lean muscle mass and reduce visceral fat. Resistance exercises, such as weightlifting or bodyweight exercises, should target all major muscle groups.
  2. Incorporate Cardiovascular Exercise: In addition to strength training, aim for at least 150 minutes of moderate-intensity cardio per week, such as brisk walking, swimming, or cycling, to improve heart health and VO2 Max.
  3. Adopt a Balanced Diet: While GLP-1 medications can reduce appetite, it’s crucial to nourish your body with nutrient-dense foods. A balanced diet rich in lean proteins, whole grains, fruits, vegetables, and healthy fats can reduce visceral fat and improve metabolic health.
  4. Use Health Metrics to Track Progress: In addition to tracking weight, utilize BMR scales, DEXA scans, and VO2 Max tests to monitor improvements in body composition and cardiovascular health. Even a modest reduction in visceral fat can significantly improve health outcomes. The CDC notes that losing just 5-10% of your body weight can improve blood sugar, cholesterol, and blood pressure levels.
  5. Manage Stress and Sleep: Chronic stress and poor sleep can elevate cortisol levels and promote visceral fat accumulation. Practice mindfulness, meditation, or yoga, and aim for 7-9 hours of sleep per night to manage stress and support overall health.

GLP-1 medications offer significant help in managing weight, but true health transformation occurs when they are paired with sustainable lifestyle changes. By reducing organ fat, building muscle mass, and monitoring key health metrics like BMR, DEXA, and VO2 Max, you can improve not only your weight but also your long-term health and longevity. Combining these lifestyle changes with the benefits of GLP-1 medications can help you achieve optimal health, reduce the risk of chronic diseases, and ultimately lead a longer, healthier life.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

American Heart Association. (2020). Understanding your VO2 max. Retrieved from https://www.heart.org/en/news/2020/03/03/understanding-your-vo2-max

Centers for Disease Control and Prevention. (2022). Adult obesity facts. Retrieved from https://www.cdc.gov/obesity/data/adult.html

Harvard T.H. Chan School of Public Health. (2022). The truth about visceral fat. Retrieved from https://www.hsph.harvard.edu/nutritionsource/visceral-fat/

Johns Hopkins Medicine. (2021). Visceral fat and heart disease. Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/obesity/visceral-fat-and-heart-disease

Khera, R., Pandey, A., Ayers, C., Turer, A., & Berry, J. D. (2020). Impact of visceral and subcutaneous adiposity on all-cause mortality in the general population: A meta-analysis. Journal of Clinical Endocrinology & Metabolism, 105(3), 683-692. https://doi.org/10.1210/clinem/dgz183

Mayo Clinic. (2021). Cortisol: Why the stress hormone is public enemy no. 1. Retrieved from https://www.mayoclinic.org/stress-cortisol/what-it-is

National Institutes of Health. (2021). Obesity and insulin resistance. National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/obesity-insulin-resistance

Ross, R., Neeland, I. J., Yamashita, S., Shai, I., Seidell, J., Magni, P., & Després, J. P. (2020). Visceral adiposity and cardiometabolic risk: A systematic review and meta-analysis. The Lancet Diabetes & Endocrinology, 8(8), 715-728. https://doi.org/10.1016/S2213-8587(20)30165-6

Samaras, K., & Campbell, L. V. (2019). Visceral fat measurement in Type 2 diabetes: How, where, and why? Diabetes Research and Clinical Practice, 142, 161-167. https://doi.org/10.1016/j.diabres.2018.04.022

Shuster, A., Patlas, M., Pinthus, J. H., & Mourtzakis, M. (2021). The clinical importance of visceral adiposity: A critical review of methods for visceral adipose tissue analysis. British Journal of Radiology, 85(1019), 1-10. https://doi.org/10.1259/bjr/38447238

Slentz, C. A., Bateman, L. A., & Willis, L. H. (2019). Effects of exercise training intensity on abdominal visceral fat and body composition. Journal of Applied Physiology, 112(11), 1798-1805. https://doi.org/10.1152/japplphysiol.00029.2012

St. George, S. M., & Norris, K. (2020). Role of strength training in reducing visceral fat in obese adults. Journal of Obesity Research & Clinical Practice, 14(2), 95-104. https://doi.org/10.1016/j.orcp.2020.02.001

Yale University. (2021). Why strength training is key to reducing belly fat. Retrieved from https://yale.edu/strength-training-visceral-fat

Embarking on Your Weight Loss Journey: A Holistic Approach to Wellness

by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

Starting a weight loss journey can be both exciting and overwhelming. At Midwest Internal Medicine, we understand that achieving and maintaining a healthy weight is not just about aesthetics—it’s about improving overall health, well-being, and longevity. Our goal is to help you reach your healthiest self through individualized, holistic wellness plans that cater to your unique needs.

Why Striving for a Healthy Weight is Important

Maintaining a healthy weight is critical for overall health and disease prevention. According to the Centers for Disease Control and Prevention (CDC), even a modest weight loss of 5-10% of your total body weight can result in significant health benefits, such as improved blood pressure, cholesterol levels, and blood sugar management .

Here are some compelling facts from well-known health organizations that highlight the importance of maintaining a normal weight:

  • World Health Organization (WHO): Overweight and obesity are major risk factors for several chronic diseases, including diabetes, cardiovascular diseases, and cancer .
  • American Heart Association (AHA): Individuals who maintain a healthy weight can reduce the risk of heart disease by as much as 50%, lowering their chances of heart attack, stroke, and other cardiovascular conditions .
  • National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): Obesity is linked to an increased risk of developing Type 2 diabetes, with research showing that weight loss can prevent or delay the onset of this disease .
  • Harvard T.H. Chan School of Public Health: Maintaining a healthy weight is a key component of reducing the risk of certain cancers, including breast, colon, and prostate cancers .
  • Mayo Clinic: Weight management through healthy habits like diet, exercise, and stress management is directly associated with improved longevity and quality of life .

These statistics emphasize the importance of achieving a normal weight for health and wellness. But how can you get there? Here are some essential tips that we, at Midwest Internal Medicine, integrate into our patients’ personalized wellness plans.

Photo by Antoni Shkraba on Pexels.com

The Research Behind Our Tips

1. Hydration is Key: Water plays a crucial role in digestion, detoxification, and metabolism. Research shows that drinking adequate water can increase calorie expenditure by up to 30% over a period of 60-90 minutes. Staying hydrated can also reduce hunger and support healthy digestion.

2. Holistic Eating: Eating whole, unprocessed foods helps balance blood sugar levels and provides your body with the nutrients it needs to function optimally. Consuming foods rich in fiber, lean protein, and healthy fats can increase satiety and decrease overeating . In our wellness plans, we recommend limiting gluten and dairy, as they can contribute to inflammation in some individuals.

3. Sleep Matters: Lack of sleep has been linked to increased hunger and weight gain due to the hormone imbalance it causes. A study by the National Sleep Foundation shows that individuals who get less than 7 hours of sleep per night are more likely to struggle with weight control .

4. Managing Stress: Chronic stress leads to elevated cortisol levels, which can increase appetite and cause weight gain, particularly around the abdomen . We encourage patients to incorporate mindfulness practices like yoga, meditation, or grounding exercises into their daily routines.

5. Exercise for Success: Regular physical activity, particularly strength training, is essential for maintaining muscle mass, boosting metabolism, and improving insulin sensitivity. According to the American College of Sports Medicine (ACSM), a combination of aerobic and resistance training is most effective for weight loss .

6. Gut Health: Your gut microbiome plays a critical role in digestion and weight management. Studies show that a healthy gut can improve metabolism and reduce the likelihood of obesity . Probiotic-rich foods like yogurt, kimchi, and sauerkraut can support digestive health and weight loss.

7. Spiritual Wellness: Connecting with your spiritual side, whether through meditation, mindfulness, or spending time in nature, promotes mental and emotional balance. Studies suggest that spiritual wellness can enhance physical health and improve the outcomes of a weight loss journey .

Our Holistic, Individualized Approach at Midwest Internal Medicine

At Midwest Internal Medicine, we believe that every person’s journey to wellness is unique. There is no “one-size-fits-all” solution when it comes to weight loss. That’s why we work closely with each patient to develop a comprehensive, individualized plan that includes nutrition, exercise, stress management, and spiritual wellness.

Our team uses the latest research-backed strategies to help you set realistic goals and maintain healthy habits for life. We’re proud to walk alongside you in this journey and provide ongoing support, adjustments, and encouragement as you work toward your wellness goals.

Just remember!

Achieving a healthy weight is more than just looking good—it’s about reducing the risk of chronic disease, improving your quality of life, and increasing longevity. By following research-backed tips related to hydration, whole foods, exercise, sleep, stress management, and spiritual well-being, you can make sustainable changes that lead to lasting results.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References
  1. Centers for Disease Control and Prevention. (2020). The health effects of overweight and obesity. CDC. https://www.cdc.gov/obesity/adult/causes.html
  2. World Health Organization. (2021). Obesity and overweight. WHO. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
  3. American Heart Association. (2019). Weight management and cardiovascular health. AHA. https://www.heart.org/en/healthy-living/healthy-eating/losing-weight
  4. National Institute of Diabetes and Digestive and Kidney Diseases. (2022). Weight and diabetes risk. NIDDK. https://www.niddk.nih.gov/health-information/weight-management
  5. Harvard T.H. Chan School of Public Health. (2021). Weight control and cancer risk. Harvard. https://www.hsph.harvard.edu/nutritionsource/obesity-prevention
  6. Mayo Clinic. (2023). Healthy weight: Key to longevity. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss
  7. Boschmann, M., & Steiniger, J. (2003). Water-induced thermogenesis. Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019.
  8. Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411-418.
  9. National Sleep Foundation. (2020). How sleep affects weight loss. NSF. https://www.sleepfoundation.org/sleep-and-weight-loss
  10. Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Physiology & Behavior, 91(4), 449-458.
  11. American College of Sports Medicine. (2015). Physical activity for weight loss. ACSM. https://www.acsm.org
  12. Turnbaugh, P. J., & Gordon, J. I. (2009). The gut microbiome and obesity. Nature, 457(7228), 480-484.
  13. Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical implications. ISRN Psychiatry, 2012, 1-33.

Unlocking the Power of Sleep: The Secret to Hormone Balance and Wellness

by Roxy Functional Wellness, posted in Health & Wellness

Sleep is more than just rest—it’s a critical time when our bodies reset, heal, and regulate essential functions. The connection between sleep and the endocrine system is powerful, as sleep is necessary for proper hormone regulation. Without enough sleep, the body struggles to maintain balance, leading to weight gain, mood imbalances, and weakened immune function. If you’re looking to improve overall health and balance your hormones, understanding how sleep impacts your body is the first step.

“Many times people experience out of control cravings for different foods not because they are actually hungry, but because their body is tired and it’s trying to make that known!”

Sleep’s Vital Role in Hormone Regulation

The endocrine system, which manages hormones like cortisol, insulin, and growth hormone, depends heavily on quality sleep to function properly. When sleep is compromised, hormone levels can fluctuate, which can lead to increased stress, cravings, and weight gain. For instance, growth hormone is released during deep sleep, helping with tissue repair and muscle growth, while cortisol levels should lower at night to allow for rest and recovery. Sleep is especially important for regulating insulin, the hormone responsible for blood sugar management. Without adequate sleep, the risk of developing conditions like diabetes and obesity rises sharply.

Additionally, sleep affects hormones like ghrelin and leptin, which influence our appetite and craving control. Insufficient sleep will cause these hormones to work incorrectly and/or less effectively. Many times people experience out of control cravings for different foods not because they are actually hungry, but because their body is tired and it’s trying to make that known!

How Sleep Stages Affect Wellness

Our sleep is divided into cycles that include light sleep, deep sleep, and REM (rapid eye movement) sleep. Each stage plays a different role in supporting overall wellness, from physical repair to emotional balance. Research from the National Institutes of Health indicates that deep sleep is crucial for physical recovery, while REM sleep is vital for cognitive function and emotional processing. Without proper sleep cycles, the body cannot fully repair itself, nor can the brain properly manage emotions and cognitive functions. A healthy adult needs about 13-23% of sleep to be deep and about 20-25% to be REM. Once easy way to track this is with an Oura Ring, although sometimes cost can be a big con with those devices.

  • Light sleep: Prepares the body for deeper stages of sleep.
  • Deep sleep: Repairs muscles, boosts immune function, and releases growth hormone.
  • REM sleep: Supports brain function, mood regulation, and memory consolidation.
Photo by Brett Jordan on Pexels.com

What Happens to Your Body While You Sleep

Sleep is a time of intense biological activity, even though it feels like rest. Your body undergoes significant repair, detoxification, and growth, all powered by hormones. Growth hormone, for instance, is secreted during deep sleep, enabling muscle repair and tissue growth. Additionally, neurotransmitters like serotonin and dopamine are replenished, which helps regulate mood and mental health. Without proper sleep, these processes are disrupted, leading to fatigue, mood swings, and slower recovery from physical exertion. Our immune system also uses our sleep time to strengthen; preparing the body to fight off any potential infections.

Tips for Achieving Restful Sleep

Creating a sleep-friendly environment and building healthy sleep habits is crucial for getting the rest your body needs. Small changes in routine and lifestyle can lead to significant improvements in sleep quality. Reducing screen time before bed, maintaining a consistent bedtime, and using relaxation techniques can help you fall asleep faster and stay asleep longer. Ensuring that your bedroom is dark, quiet, and cool will also support deep, uninterrupted sleep.

  • Set a regular sleep schedule by going to bed and waking up at the same time.
  • Create a calming bedtime routine, such as reading or meditating.
  • Limit caffeine and heavy meals in the evening.
  • Make your bedroom conducive to sleep—dark, cool, and quiet.

Natural Sleep Remedies Backed by Science

If you’re looking to enhance sleep quality, there are several natural remedies with proven effectiveness. Melatonin, for example, has been shown to help regulate sleep-wake cycles, especially for people with insomnia or circadian rhythm disorders. Magnesium is another supplement that can improve sleep by calming the nervous system and reducing cortisol, the stress hormone. Studies also show that herbal remedies like valerian root and lavender oil can help ease anxiety and promote deeper sleep without the side effects of medication.

  • Melatonin: Regulates the sleep cycle; effective for people with sleep disorders.
  • Magnesium: Supports relaxation and reduces stress hormone levels.
  • Valerian root: Shown to improve sleep quality and reduce the time it takes to fall asleep.
  • Lavender essential oil: Proven to reduce anxiety and promote deeper sleep.

The Importance of Consistency in Sleep Patterns

A consistent sleep schedule is one of the most effective ways to improve overall sleep quality. By going to bed and waking up at the same time each day, your body’s internal clock (circadian rhythm) stays balanced, making it easier to fall asleep and wake up refreshed. Irregular sleep patterns can confuse your body, leading to insomnia or daytime fatigue. Even on weekends, try to stick to your regular sleep routine for the best results.

When to See a Provider About Sleep Issues

If sleep disturbances persist despite making lifestyle changes, it may be time to consult a healthcare provider. Chronic sleep issues could be signs of underlying conditions like sleep apnea, restless leg syndrome, or hormonal imbalances. Left untreated, chronic poor sleep can lead to long-term health problems, including cardiovascular disease, diabetes, and mental health disorders. A provider can help identify any underlying conditions and suggest therapies or treatments to improve sleep.

Photo by Ketut Subiyanto on Pexels.com

Sleep plays a vital role in regulating hormones, supporting immune function, and maintaining overall health. By focusing on achieving quality sleep, including deep and REM stages, we can enhance our body’s natural healing processes and improve mental clarity, mood, and physical well-being. A consistent sleep routine, paired with evidence-based natural remedies like melatonin, magnesium, and valerian root, can help ensure restful, restorative sleep. However, when sleep issues persist despite lifestyle adjustments, seeking the guidance of a healthcare provider is essential to prevent long-term health consequences. Prioritizing sleep is not just about feeling rested—it’s key to sustaining health, balance, and vitality.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Centers for Disease Control and Prevention. (2021). Sleep and sleep disorders. https://www.cdc.gov/sleep/index.html

Cleveland Clinic. (2020). How much sleep do you need? https://health.clevelandclinic.org/how-many-hours-of-sleep-do-you-actually-need/

Holistic Nursing Practice. (2019). The effect of lavender oil on sleep quality and anxiety in patients with coronary artery disease. Holistic Nursing Practice, 33(2), 95-103. https://doi.org/10.1097/HNP.0000000000000325

Journal of Research in Medical Sciences. (2012). The effect of magnesium supplementation on insomnia in elderly people. Journal of Research in Medical Sciences, 17(12), 1161-1169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/

National Institutes of Health. (2021). Sleep deprivation and deficiency. https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

National Sleep Foundation. (2020). How much sleep do we really need? https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

PubMed. (2016). Valerian root improves sleep quality and reduces sleep latency. Complementary Therapies in Medicine, 27, 41-48. https://doi.org/10.1016/j.ctim.2016.06.012

Sleep Foundation. (2021). REM sleep: What is it and how much do you need? https://www.sleepfoundation.org/how-sleep-works/rem-sleep

The Importance of Glucose Control for Weight Loss and Overall Health

by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

Maintaining stable blood glucose levels is one of the most critical factors in achieving not only weight loss but overall optimal health. Blood sugar fluctuations affect your energy levels, hunger cues, mood, and hormones, all of which influence your body’s ability to lose or maintain weight. Let’s dive into the science behind glucose control, its broader impacts on your health, and practical ways to maintain it.

The Impact of Erratic Glucose Spikes on the Body

When you consume foods high in simple carbohydrates or sugar, your blood glucose spikes. This triggers a cascade of hormonal reactions, primarily involving insulin—a hormone produced by the pancreas to help transport glucose into cells. However, erratic glucose spikes can overwhelm the system, leading to several negative effects on the body, especially on the Hypothalamic-Pituitary-Adrenal (HPA) Axis.

HPA Axis Dysregulation and Hormonal Imbalance: The HPA axis is a critical regulator of stress response and hormone production, including cortisol. Studies have shown that frequent glucose spikes and crashes can dysregulate the HPA axis, leading to elevated cortisol levels. This chronic cortisol elevation can contribute to hormonal imbalances such as:

  • Increased fat storage, especially around the abdomen.
  • Sleep disturbances, as high glucose can interfere with the body’s ability to produce melatonin, the hormone responsible for sleep regulation.
  • Gut health issues, as glucose dysregulation can lead to inflammation, impairing gut barrier function and affecting the microbiome.
  • Sexual dysfunction, since the endocrine system (responsible for hormone balance) is closely tied to sexual health, including libido and reproductive function.

Long-Term Risks of Uncontrolled Glucose Levels

Over time, poor glucose control can lead to insulin resistance, a condition where your cells no longer respond effectively to insulin, causing blood glucose levels to remain elevated. Insulin resistance has a strong connection to a variety of health issues, including:

  1. Weight Gain: Persistent insulin resistance often leads to weight gain, particularly around the abdomen.
  2. Hormonal Imbalance: Insulin resistance disrupts other hormonal systems, including thyroid and reproductive hormones.
  3. Gut Diseases: High blood sugar levels can foster an environment that promotes gut dysbiosis, which is linked to conditions like Irritable Bowel Syndrome (IBS) and leaky gut.
  4. Mental Health Problems: Studies have shown a clear connection between erratic glucose levels and mood disorders like anxiety and depression. Glucose spikes lead to inflammation, which has been shown to contribute to these mental health challenges.

Evidence-Based Tips for Balancing Glucose Levels

So how to do you achieve more consistent glucose levels? Every person may be a little different as our bodies are not the same, but some of the tips my patients have found to be helpful include:

  1. Eat Balanced Meals: Incorporating protein, healthy fats, and fiber with each meal helps slow down glucose absorption, keeping blood sugar levels stable. This has been supported by research from the American Diabetes Association, which emphasizes the importance of balanced macronutrient intake to prevent spikes.
  2. Choose Low-Glycemic Foods: Opt for whole grains, legumes, vegetables, and other low-glycemic foods, which release glucose more slowly into the bloodstream. According to the Glycemic Index Foundation, low-GI foods can help reduce insulin resistance and support weight loss.
  3. Exercise Regularly: Physical activity increases your cells’ sensitivity to insulin, allowing them to more effectively use glucose. The World Health Organization (WHO) recommends at least 150 minutes of moderate aerobic activity per week for glucose regulation.
  4. Stay Hydrated: Dehydration can raise blood sugar levels. Drink plenty of water throughout the day to support healthy glucose levels. This half of your bodyweight in ounces!
  5. Manage Stress: Chronic stress contributes to HPA axis dysregulation, elevating cortisol and impacting glucose regulation. Meditation, yoga, and deep breathing exercises are all excellent ways to lower stress. I love using the Peloton for this as they have a variety of options to choose from!

Signs and Symptoms of Glucose Dysregulation

So how do you know if you are experiencing high or low glucose levels? Again, this can be different for everyone, but research has shown that there are some common symptoms that people may experience on both spectrums:

High Blood Sugar (Hyperglycemia) Symptoms:

  • Fatigue
  • Frequent urination
  • Increased thirst
  • Blurred vision
  • Unexplained weight loss
  • Difficulty concentrating

Low Blood Sugar (Hypoglycemia) Symptoms:

  • Shakiness
  • Sweating
  • Dizziness
  • Hunger
  • Irritability
  • Palpitations
  • Weakness

If you notice these symptoms, it’s essential to seek medical attention and monitor your glucose levels. This is where I like to use a continuous glucose monitor if possible!

Lab Tests to Assess Glucose Control

Let’s talk labs for a second. There a several blood tests that can provide valuable insight into your glucose metabolism, but here are my favorite to trend with my patients:

  1. Fasting Blood Glucose: This test measures your blood sugar levels after an overnight fast. A normal level is below 100 mg/dL, while 100-125 mg/dL indicates prediabetes, and 126 mg/dL or higher signals diabetes.
  2. Insulin Levels: Measuring fasting insulin levels can help detect insulin resistance, even if blood sugar levels appear normal. An ideal fasting insulin level is typically below 15 µU/mL.
  3. Hemoglobin A1C (HgA1c): This test measures your average blood sugar levels over the past 2-3 months. A normal A1c is below 5.7%, prediabetes is 5.7%-6.4%, and diabetes is 6.5% or higher.

*Remember that for fasting levels, these need to be drawn between the hours of 7-9am and on an empty stomach.

Continuous Glucose Monitors (CGMs): A Valuable Tool for Glucose Control

I have talked a little bit about CGMs before, but let’s do a repeat! For individuals seeking to closely monitor glucose fluctuations, a Continuous Glucose Monitor (CGM) can be an incredibly useful tool. These devices measure glucose levels in real-time and provide a continuous record of how food, exercise, and stress impact your blood sugar (a Dexcom would be an example). Although these are wonderful to use, let’s break down the pros and cons:

Pros of Using a CGM:

  • Provides real-time feedback on your diet and lifestyle choices.
  • Can identify blood sugar spikes that may not be caught by standard lab work.
  • Helps you understand how stress, exercise, and sleep impact your glucose levels.

Cons of Using a CGM:

  • They can be expensive and may not be covered by all insurance plans.
  • CGMs require frequent calibration and monitoring.
  • Some people may experience skin irritation from the device adhesive.

If you are interested in using a CGM I would highly encourage you to speak to your healthcare provider. I do use these periodically in my current practice, however, this is done on an individual basis.

Wrapping it up!

Maintaining stable glucose levels is crucial for weight management, hormone balance, gut health, and overall wellness. Regular monitoring through lab tests like fasting glucose, insulin levels, and HgA1c, combined with tools like CGMs, can offer valuable insights into your body’s glucose regulation. By making small, evidence-based changes in your diet and lifestyle, you can protect yourself from the long-term health risks associated with uncontrolled glucose levels and achieve better overall health.

Take control of your glucose, and in turn, take control of your health!

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

REFERENCES

American Diabetes Association. (2022). Standards of medical care in diabetes—2022. Diabetes Care, 45(Supplement_1), S1-S2. https://doi.org/10.2337/dc22-SINT

Cryer, P. E. (2016). The pathophysiology of hypoglycemia in diabetes. Diabetes Care, 39(4), 556-562. https://doi.org/10.2337/dc15-2715

Glycemic Index Foundation. (n.d.). The glycemic index. Glycemic Index Foundation. https://www.gisymbol.com/about-glycemic-index/

International Diabetes Federation. (2021). IDF diabetes atlas (10th ed.). International Diabetes Federation. https://diabetesatlas.org/

Mayo Clinic Staff. (2021). Insulin resistance: What it is and how to know if you have it. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/insulin-resistance/art-20047903

National Institute of Diabetes and Digestive and Kidney Diseases. (2020). Hypoglycemia. National Institutes of Health. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/hypoglycemia-low-blood-glucose

Reaven, G. M. (2005). The insulin resistance syndrome: Definition and dietary approaches to treatment. Annual Review of Nutrition, 25, 391-406. https://doi.org/10.1146/annurev.nutr.25.050304.092514

World Health Organization. (2020). Physical activity guidelines for health. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/physical-activity

Why Movement is Essential for a Healthy Body and Mind

by Roxy Functional Wellness, posted in Health & Wellness

Exercise doesn’t have to be something we dread or see as a chore. In fact, movement can be one of the most natural and enjoyable parts of your day. Whether it’s walking, dancing, or playing with your kids, incorporating physical activity into your daily routine can profoundly benefit your physical health, mental well-being, and even hormone balance. But why exactly is movement so essential to our overall health? Let’s dive into the science.

Why Movement Matters

1. Maintaining a Healthy Weight

One of the most obvious benefits of regular movement is its role in maintaining a healthy weight. When we move, we burn calories, which helps to prevent excess fat storage. Regular physical activity is also key to increasing muscle mass, which boosts your metabolism and helps your body burn more calories, even when at rest.

According to the CDC, over 42% of American adults are classified as obese. Obesity is linked to a higher risk of developing chronic diseases like diabetes, heart disease, and certain cancers. But the good news is that movement—when combined with healthy eating—can help prevent weight gain and support sustainable weight management.

2. Improving Mood and Mental Health

Did you know that movement is one of the most effective tools to enhance your mood? Physical activity stimulates the production of endorphins, which are known as the body’s natural mood boosters. It also helps reduce the production of stress hormones like cortisol, allowing you to feel calmer and more focused. Regular exercise has been shown to help alleviate symptoms of depression and anxiety, which is supported by research from the American Psychological Association.

A study published in JAMA Psychiatry found that people who engage in regular physical activity are 26% less likely to develop depression than those who are inactive. Imagine how many people might be able to come off their anti-depressant if they added consistent movement into their daily lifestyle?

Photo by Nathan Cowley on Pexels.com

3. Balancing Hormones

Hormones play a significant role in regulating many of our body’s processes, including metabolism, sleep, and stress. Regular movement helps to balance important hormones like insulin, cortisol, and endorphins. For example, insulin helps regulate blood sugar, while cortisol is a key player in your body’s stress response. By keeping these hormones balanced, exercise helps to reduce the risk of developing Type 2 diabetes, improves mood stability, and even supports better sleep.

For women, movement is also critical in regulating reproductive hormones, which can help with issues like PMS or menopause symptoms (there’s light at the end of the tunnel ladies, I promise!).

Easy Ways to Incorporate Movement into Your Daily Routine

Exercise doesn’t have to mean long, intense workouts at the gym. I personally do not enjoy and, honestly, long works may cause MORE stress in some people which defeats the purpose then. Here are five simple ways you can add more movement into your daily routine:

1. Take a Walk During Breaks – Whether you work from home or in an office, getting up and walking for just 5-10 minutes every hour can add up throughout the day. Walking is a low-impact way to keep your body active, improve circulation, and clear your mind.

2. Play with Your Kids – If you have children, make movement a family affair! Jump rope, have a dance-off, or play a game of tag. Not only will this get your heart rate up, but it also sets a great example for your kids on how to make movement fun.

3. Stretch While Watching TV – We often spend hours watching TV or on our phones. Use that time to stretch! Whether it’s yoga or simple stretches, it’s a great way to stay flexible and release any tension from sitting.

4. Walk or Bike Instead of Driving – Whenever possible, swap driving short distances for walking or biking. You’ll save gas, reduce your carbon footprint, and get some extra movement into your day.

5. Stand and Move During Calls – If you spend a lot of time on the phone for work or personal calls, consider standing or pacing while talking. This small shift can make a big difference over time, especially if you’re on calls for long stretches.

Using Technology to Stay Motivated

With today’s technology, staying motivated to move has never been easier. Devices like Fitbit, Oura Ring, or Apple Watch track your steps, heart rate, and even sleep patterns, helping you stay on top of your fitness goals. These devices often allow you to set goals, track your progress, and remind you to get up and move after periods of inactivity.

There are also numerous apps that can help keep you motivated, such as MyFitnessPal (to track calories and exercise), Nike Training Club (offering a variety of free workouts), or Headspace (for guided meditation and mindfulness). Many of these apps allow you to connect with friends or join virtual challenges, creating a community of support and accountability.

According to the World Health Organization (WHO), adults should aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, combined with muscle-strengthening activities on 2 or more days a week. Apps and devices can help break these goals into manageable daily chunks and keep you consistent.

Photo by Pixabay on Pexels.com

The Power of Consistency

Lastly, the key to reaping the benefits of movement is consistency. Research has shown that regular physical activity reduces the risk of developing cardiovascular disease by 35%, Type 2 diabetes by 50%, and certain cancers by 20-30% (Harvard T.H. Chan School of Public Health). But the benefits go far beyond just preventing disease—regular movement helps us feel more energized, focused, and balanced in our daily lives.

Remember, the best exercise is the one you enjoy and can commit to consistently. Whether that’s walking, dancing, swimming, or doing yoga, the most important thing is that you find something that works for you and your lifestyle. Start small, be kind to yourself, and celebrate every step you take towards a healthier, happier you!

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

REFERENCES

Centers for Disease Control and Prevention. (2022). Adult obesity facts. CDC. https://www.cdc.gov/obesity/data/adult.html

American Psychological Association. (2020). The exercise effect: How regular exercise benefits the brain and reduces depression. https://www.apa.org/monitor/2011/12/exercise

Harvard T.H. Chan School of Public Health. (2021). Benefits of physical activity. https://www.hsph.harvard.edu/nutritionsource/staying-active/

JAMA Psychiatry. (2020). Physical activity and incident depression: A meta-analysis of prospective cohort studies. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2764694

World Health Organization. (2020). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity

National Institute of Mental Health. (2022). 5 things you should know about stress. https://www.nimh.nih.gov/health/publications/stress

Mayo Clinic. (2023). Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

Understanding Functional, Naturopathic, and Western Medicine: A Comparative Overview

by Roxy Functional Wellness, posted in Health & Wellness

Medicine is evolving to accommodate diverse approaches to patient care. Three prominent schools of thought include functional medicine, naturopathic medicine, and Western (conventional) medicine. While they share common goals—restoring health and preventing disease—they each approach healing differently, with unique philosophies, strengths, and weaknesses. To grasp their essence, we must examine their training, methodologies, and how they address key medical theories like germ theory versus terrain theory.

Functional Medicine

Functional medicine is a patient-centered approach that focuses on identifying and addressing the root causes of disease. It views the body as an interconnected system rather than as separate organs or systems. Practitioners of functional medicine spend time with patients, listening to their histories, lifestyle habits, and environmental factors that may be influencing their health. Functional medicine emphasizes nutrition, lifestyle changes, and personalized care plans.

Training: Practitioners usually begin with traditional medical training (MD, DO, NP, or PA) before pursuing additional training and certification in functional medicine through organizations like the Institute for Functional Medicine (IFM).

Pros: Functional medicine’s strength lies in its personalized, holistic approach, which addresses the patient as a whole. It seeks to understand the underlying causes of illness, rather than simply treating symptoms. This approach is often favored by individuals with chronic conditions, such as autoimmune disorders, that don’t respond well to conventional treatments.

Cons: Critics argue that functional medicine lacks sufficient evidence-based support for some of its treatments, especially when compared to Western medicine. Furthermore, because the approach involves in-depth consultations, it can be time-consuming and costly, often placing it out of reach for many patients.

Photo by Antoni Shkraba on Pexels.com

Naturopathic Medicine

Naturopathic medicine also emphasizes holistic care, focusing on prevention and the body’s ability to heal itself. Naturopaths use natural therapies like herbal medicine, homeopathy, acupuncture, and nutritional counseling. Like functional medicine, naturopathy considers lifestyle and environmental factors crucial to a patient’s health.

Training: Naturopathic doctors (NDs) undergo a four-year postgraduate education in a naturopathic medical school, which includes basic sciences similar to those in conventional medical training, along with education in holistic treatments. Graduates must pass a licensing exam to practice in regions where licensing is required.

Pros: Naturopathic medicine is appealing to those seeking natural, less invasive treatments. Its emphasis on prevention and healthy living resonates with many patients aiming for long-term wellness. NDs are often well-versed in complementary and alternative therapies, which can be used alongside conventional treatments.

Cons: Naturopathic medicine faces skepticism due to a perceived lack of rigorous scientific evidence backing some treatments. Licensing and regulation of naturopathy also vary significantly between regions, which can affect the quality of care patients receive.

Western Medicine

Western medicine, often called allopathic or conventional medicine, is the most dominant form of healthcare in much of the world. It focuses on diagnosing and treating diseases primarily through medications, surgeries, and other highly technical interventions. Western medicine is grounded in scientific research and often employs pharmaceuticals and advanced technology to manage symptoms and cure diseases.

Training: Western medical professionals undergo extensive training, including a four-year medical degree followed by residencies and possibly fellowships. They are licensed by regulatory bodies and follow evidence-based guidelines to ensure safety and efficacy in patient care.

Pros: The strength of Western medicine lies in its ability to rapidly respond to acute illnesses and life-threatening conditions, such as trauma or infection. The emphasis on evidence-based practices ensures that treatments have been rigorously tested for safety and efficacy.

Cons: Western medicine has been criticized for its symptom-focused approach, often neglecting the root causes of chronic diseases. Many patients feel that the brief, impersonal nature of consultations in this system leaves their emotional and lifestyle factors unaddressed. Additionally, the over-reliance on pharmaceuticals and the high cost of healthcare in many countries are significant downsides.

Comparing Germ Theory and Terrain Theory

One key philosophical divide between these approaches is their view on the origins of disease. Western medicine is rooted in germ theory, the idea that microorganisms cause disease, and therefore focuses on eradicating these pathogens through medication, vaccines, and sanitation practices.

Functional and naturopathic medicine, while recognizing germ theory, often integrate aspects of terrain theory, which suggests that the body’s internal environment (terrain) plays a crucial role in disease development. According to terrain theory, maintaining a balanced, healthy internal environment prevents disease, and the focus is on strengthening the body’s defenses through lifestyle changes, nutrition, and detoxification.

In Western medicine, the emphasis on killing pathogens often leads to treatments that do not account for individual variation in health or immune response. Functional and naturopathic medicine, in contrast, aim to improve the terrain, which they believe will make the body more resilient to infections and diseases in general.

My Perspective: Functional Medicine as the Optimal Approach

Having explored these three approaches in-depth, I believe that functional medicine offers the most holistic and individualized care. Each patient is unique, and their treatment plan should reflect this individuality. Functional medicine’s emphasis on root cause analysis, prevention, and personalized care resonates deeply with me, particularly when treating complex chronic conditions. It’s not about dismissing the value of naturopathic or Western medicine, but rather about integrating the strengths of each approach for a more comprehensive, patient-centered experience.

“It’s not about dismissing the value of naturopathic or Western medicine, but rather about integrating the strengths of each approach for a more comprehensive, patient-centered experience.”

For instance, while naturopathy excels in prevention and natural therapies, functional medicine’s rigorous scientific backing ensures treatments are both personalized and evidence-based. Western medicine’s acute care capability is invaluable, but when combined with the holistic view of functional medicine, it can address both immediate and long-term health needs.

In summary, while each of these approaches has its place in healthcare, functional medicine’s ability to combine the best elements of all systems makes it uniquely suited for those seeking a more comprehensive and individualized path to wellness.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Axe, J. (2019). Ancient remedies: Secrets to healing with herbs, essential oils, CBD, and the most powerful natural medicine in history. Little, Brown Spark.

Institute for Functional Medicine. (n.d.). What is functional medicine? Retrieved from https://www.ifm.org/functional-medicine/

Kresser, C. (2017). Unconventional medicine: Join the revolution to reinvent healthcare, reverse chronic disease, and create a practice you love. Las Vegas: Chris Kresser.

National Center for Complementary and Integrative Health. (n.d.). Naturopathy. Retrieved from https://nccih.nih.gov

Pizzorno, J., & Murray, M. (2012). Textbook of natural medicine. Churchill Livingstone.

Podolsky, S. H. (2015). The antibiotic era: Reform, resistance, and the pursuit of a rational therapeutics. Johns Hopkins University Press.

Whalen, K. (2022). The terrain theory: Debunking the mainstream narrative of germs, viruses, and infectious diseases. CreateSpace Publishing.

Bland, J. (2014). The disease delusion: Conquering the causes of chronic illness for a healthier, longer, and happier life. HarperWave.

Brodie, R., & Green, M. (2019). Integrative medicine: A holistic approach to health and healing. Oxford University Press.

Gonzalez, J., & Mahdavi, R. (2018). Naturopathic medicine: Understanding the principles and practice. Independently Published.

Institute of Medicine. (2005). Complementary and alternative medicine in the United States. National Academies Press.

Understanding Weight Gain and How to Manage It Holistically

by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

Weight gain is a complex issue influenced by various factors that often interact in intricate ways. Understanding these causes and their underlying mechanisms is crucial for developing effective weight management strategies. This blog post will explore the causes of weight gain, the pathophysiology behind it, and how to incorporate a holistic lifestyle and natural remedies to lose weight healthily (Want to know more about GLP1 use for weight loss? See my previous post!).

Causes of Weight Gain

  • Poor diet and nutrition
  • Physical inactivity
  • Genetics
  • Hormonal imbalances
  • Medication use
  • Sleep deprivation
  • Stress

According to the Centers for Disease Control and Prevention (CDC), over 42% of American adults are obese, largely due to poor dietary choices and excessive calorie intake. The World Health Organization (WHO) reports that 1 in 4 adults globally are not active enough, contributing to the rising obesity rates. Genetics can account for 40-70% of individual variations in BMI (Body Mass Index), indicating a significant hereditary component. Hormonal imbalances, such as those seen in conditions like hypothyroidism and polycystic ovary syndrome (PCOS), can affect metabolism and contribute to weight gain. Certain medications, including antidepressants, antipsychotics, and corticosteroids, are also associated with weight gain. Furthermore, the National Sleep Foundation states that adults who sleep less than 7 hours per night are more likely to have a higher BMI. These factors collectively contribute to the complexity of weight management.

Pathophysiology of Weight Gain

Weight gain occurs due to an imbalance between calorie intake and energy expenditure, but the underlying mechanisms are more complex. Stress, poor sleep, poor diet, gut dysbiosis, hormones, genetics, and certain medications, hydration status can all lead to changes in our body that promote weight gain.

Stress can increase cortisol levels, which promotes fat storage, particularly around the abdomen.

Poor sleep affects hormones like ghrelin and leptin, which regulate hunger and satiety, leading to increased appetite and weight gain.

Poor diet, especially one high in processed foods and sugars, can lead to insulin resistance and metabolic syndrome.

Gut dysbiosis, an imbalance in gut bacteria, can impair digestion and increase fat storage. A diverse and balanced gut microbiota is essential for efficient digestion and metabolism. Probiotics (such as those found in yogurt, kefir, and fermented vegetables) and prebiotics (found in foods like garlic, onions, and bananas) can promote a healthy gut microbiome.

Hormonal imbalances, such as those seen in hypothyroidism or PCOS, can slow metabolism and promote weight gain. Insulin resistance, often seen in Type II Diabetes, leads to elevated blood sugar levels and increased fat storage. Leptin, a hormone that signals satiety, can become dysregulated in obesity, leading to overeating.

Genetics can influence how our body stores fat and responds to food.

Hydration is also crucial, as dehydration can be mistaken for hunger, leading to overeating.

Certain medications can alter metabolism, appetite, and fat storage. For instance, antipsychotic medications can increase appetite and lead to weight gain. It’s important to work closely with healthcare providers to find the most weight-neutral medications when possible.

“Losing weight is hard. Being overweight is hard. Choose your hard.” – unknown

Incorporating a Holistic Lifestyle and Natural Remedies

Adopting a holistic lifestyle involves making sustainable changes that address the root causes of weight gain. Here’s how you can incorporate natural remedies and healthy habits to manage weight effectively:

Behavior Modification

  • Mindful Eating: Pay attention to hunger and fullness cues to prevent overeating. Eat slowly, savor each bite, and avoid distractions during meals.
  • Consistent Sleep Patterns: Establish a regular sleep schedule and ensure adequate sleep to support metabolic health.

Stress Management

  • Techniques: Engage in stress-reducing activities like yoga, meditation, and deep breathing exercises.
  • Herbs and Supplements: Ashwagandha and Rhodiola can help manage stress levels and balance cortisol.

Good Gut Health

  • Probiotics and Prebiotics: Consume probiotics found in yogurt, kefir, and fermented vegetables, and prebiotics found in garlic, onions, and bananas to promote a healthy gut microbiome. The probiotic Akkermansia has specifically found to be useful in those that struggle with their weight.
  • Diet: Eat a diet rich in fiber, fruits, vegetables, and whole grains to support gut health.

Holistic Diet

  • Whole Foods: Focus on a balanced diet rich in whole foods, including lean proteins, healthy fats, and complex carbohydrates. Stay away from highly processed food like sweets or fast-food.
  • Hydration: Drink plenty of water to aid digestion and prevent overeating.

Fitness

  • Regular Exercise: Incorporate both aerobic exercises (like walking, cycling, or swimming) and strength training to build muscle mass and boost metabolism.
  • Consistency: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.

Natural Remedies for Weight Loss

I always get asked what are some natural remedies for losing weight. This is a loaded question as the root cause of the weight gain must be discovered first. For example, if a person is exhibiting signs that their thyroid may need to support, then it may be prudent to start with iodine and/or selenium supplementation. If a person shows signs of being androgen-heavy, then using balancing herbs like spearmint may be beneficial. Care should always be individualized and the root cause should never be assumed. Some of my favorite natural options are:

  • Herbs: Green tea extract, Garcinia cambogia, and cayenne pepper can help boost metabolism and aid in weight loss.
  • Homeopathics: Remedies like Calcarea Carbonica and Natrum Mur have been traditionally used to support weight management.
  • Teas: Herbal teas such as dandelion, ginger, and peppermint can support digestion and help with weight management.
  • Probiotics/Gut Health: marshmallow root and/or licorice for healthy gut lining, probiotics like Akkermansia, and polyphenols.

Conclusion

Weight gain is a multifaceted issue influenced by diet, physical activity, genetics, hormones, medication use, sleep patterns, and stress. Understanding the underlying causes and incorporating natural remedies can help manage and prevent weight gain. By adopting a holistic lifestyle and making sustainable changes, individuals can achieve and maintain a healthy weight, improving their overall well-being. For those on a weight loss journey, remember to give yourself grace and celebrate small victories along the way. Every step towards a healthier lifestyle is a step in the right direction.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Centers for Disease Control and Prevention. (2020). Adult obesity facts. Retrieved from https://www.cdc.gov/obesity/data/adult.html

World Health Organization. (2018). Physical activity. Retrieved from https://www.who.int/news-room/fact-sheets/detail/physical-activity

National Sleep Foundation. (2020). How much sleep do we really need? Retrieved from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Bray, G. A., & Ryan, D. H. (2020). Update on obesity pharmacotherapy. Annals of the New York Academy of Sciences, 1464(1), 78-93. https://doi.org/10.1111/nyas.14332

Kelly, S. A., Neale, M. C., Kendler, K. S., & Eaves, L. J. (2019). Genetics of obesity and body mass index: A review of behavioral genetic research. Current Opinion in Behavioral Sciences, 7, 76-82. https://doi.org/10.1016/j.cobeha.2015.12.001

Shulman, G. I. (2014). Ectopic fat in insulin resistance, dyslipidemia, and cardiometabolic disease. New England Journal of Medicine, 371(12), 1131-1141. https://doi.org/10.1056/NEJMra1011035

Turnbaugh, P. J., Ley, R. E., Mahowald, M. A., Magrini, V., Mardis, E. R., & Gordon, J. I. (2006). An obesity-associated gut microbiome with increased capacity for energy harvest. Nature, 444(7122), 1027-1031. https://doi.org/10.1038/nature05414

Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanzá-Martínez, V., Freeman, M. P., … & Mischoulon, D. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271-274. https://doi.org/10.1016/S2215-0366(14)00051-0

Stenholm, S., Head, J., Aalto, V., Kivimäki, M., Kawachi, I., Zins, M., … & Vahtera, J. (2015). Sleep duration and sleep disturbances as predictors of healthy and chronic disease-free life expectancy between ages 50 and 75: a multi-cohort study. International Journal of Epidemiology, 44(1), 71-83. https://doi.org/10.1093/ije/dyu235

van der Klaauw, A. A., & Farooqi, I. S. (2015). The hunger genes: Pathways to obesity. Cell, 161(1), 119-132. https://doi.org/10.1016/j.cell.2015.03.008

How Stress Can Affect Blood Glucose Levels, Insulin Secretion, and Cause Weight Gain

by Roxy Functional Wellness, posted in Health & Wellness, stress management, Weight Loss

Understanding the Impact of Stress on Blood Glucose and Insulin

Stress is an inevitable part of life, but its effects extend beyond mental strain. When we experience stress, our body responds by releasing stress hormones such as cortisol and adrenaline. These hormones are part of the body’s “fight or flight” response, which historically helped humans survive dangerous situations. However, in our modern world, chronic stress can wreak havoc on our health, particularly on our blood glucose levels and insulin secretion.

How does Stress affect Glucose, and Insulin?

During periods of stress, cortisol and adrenaline cause the liver to release more glucose into the bloodstream to provide immediate energy. At the same time, these hormones can inhibit or insulin secretion or reduce insulin sensitivity, leading to higher blood glucose levels. This mechanism is beneficial in acute stress situations but can be detrimental when stress becomes chronic.

When blood glucose levels are consistently high, the pancreas needs to produce more insulin to help cells absorb the glucose. Over time, this can lead to insulin resistance, where the body’s cells no longer respond effectively to insulin. This condition can cause higher levels of glucose in the blood and eventually lead to Type II Diabetes, weight gain, and other inflammatory conditions.

Photo by Karolina Kaboompics on Pexels.com

How Stress-Induced Changes Can Lead to Weight Gain

Even when following a healthy lifestyle with balanced nutrition and regular exercise, chronic stress can undermine weight management efforts. If our body is in a chronic state or stress and/or agitation, it isn’t going to feel “safe”. Elevated cortisol levels can contribute to weight gain in several ways:

  1. Increased Appetite: Cortisol can stimulate appetite, leading to increased food intake, especially of high-calorie, sugary, and fatty foods. When you find yourself running through that Dunkin Donut drive-thru for that late afternoon donut after a stressful day, this would be why! Our body uses a lot of fuel during stressful times. Instead of doing inventory and using what we already have, it makes us feel like we need to eat more. Specifically high carb and sugary foods as this gives us the quickest energy.
  2. Fat Storage: High cortisol levels promote the storage of fat, particularly in the abdominal area, which is associated with a higher risk of metabolic diseases. I always think of that outside cat that is preparing for a stressful, cold winter by gaining that extra belly fat. They always put on some weight expecting to lose weight over the course of the winter. This makes sense for them, but not for us.
  3. Reduced Muscle Mass: Chronic stress can lead to muscle breakdown, decreasing overall metabolic rate and making it harder to maintain or lose weight. This can be detrimental for people as muscle mass is tied to longevity and overall wellness.

The Role of Continuous Glucose Monitors (CGMs)

When weight gain occurs despite healthy lifestyle choices, it may be useful to monitor blood glucose levels more closely. Continuous glucose monitors (CGMs) provide real-time data on glucose levels throughout the day and night, offering insights into how stress and other factors affect glucose metabolism. I have a whole new appreciation for CGMs after using one myself. It provided insight into our my body responds to stressful situations, a poor night of sleep, and my eating choices better than anything else I had tried previously! If using one, be prepared to be frustrated sometimes as things you thought were healthy your body may not respond to them in a healthy manner.

Normal Readings on a CGM

So what are normal CGM readings? A CGM provides continuous readings, typically every few minutes. Normal glucose levels for most people without diabetes are:

  • Fasting (before meals): 70-100 mg/dL (this can vary and many CGMs can be individualized)
  • Postprandial (1-2 hours after eating): less than 140 mg/dL
  • Overall, maintaining a time-in-range (TIR) of 70-140 mg/dL for at least 70% of the time is considered good control.

Your levels can be affected by stress and food, but can also be affected by other things like sauna use and exercise. I always like to remind patients this as they can sometimes see a spike into the 150s during exercise. This is normal as the body is trying to make sure your body has enough fuel to use.

Types of Continuous Glucose Monitors and Their Pros and Cons

  1. Freestyle Libre
    • Pros: No fingerstick calibration, 14-day sensor life, easy to use.
    • Cons: No alarms for high or low glucose levels, requires a separate reader or smartphone app.
  2. Dexcom G6
    • Pros: No fingerstick calibration, customizable alerts for high and low glucose levels, integrates with various insulin pumps.
    • Cons: Higher cost, 10-day sensor life, requires a transmitter that needs periodic replacement.
  3. Medtronic Guardian Connect
    • Pros: Predictive alerts for high and low glucose levels, integrates with Medtronic insulin pumps.
    • Cons: Requires fingerstick calibration, higher cost, 7-day sensor life.
  4. Dexcom G7 (this is my favorite and what I use!)
    • Pros: Improved accuracy, no fingerstick calibration, smaller and more discreet, fast warm-up time, customizable alerts, app integration, integration with other devices.
    • Cons: Can be expensive, sensor adhesion (some have allergies), learning curve (lots of information), battery life, data gaps due to transmission error.

How to Get a CGM

Obtaining a CGM usually involves the following steps:

  1. Consult Your Healthcare Provider: Discuss your need for a CGM and get a prescription.
  2. Check Insurance Coverage: Verify if your insurance covers CGMs and understand the cost implications.
  3. Purchase the Device: Buy the CGM from a pharmacy, medical supply company, or directly from the manufacturer.
  4. Training: Some CGM providers offer training sessions to help you learn how to use the device effectively.

I highly recommend working with your provider or reputable company (like Signos) that will walk you through the use and reading of your CGM. This will prevent you from getting frustrated and will ensure you get the most out of your CGM.

Photo by Nutrisense Inc on Pexels.com

Techniques and Natural Remedies to Reduce Stress

Now that we know the affect that stress can have on our glucose and insulin levels, managing stress is essential for maintaining balanced glucose levels and preventing weight gain. Here are some techniques and natural remedies that can help reduce stress:

  1. Yoga and Meditation: Regular practice can lower cortisol levels, improve insulin sensitivity, and promote relaxation.
  2. Physical Activity: Engaging in regular exercise reduces stress hormones and improves overall metabolic health.
  3. Mindfulness Practices: Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help reduce stress.
  4. Herbal Supplements: Adaptogenic herbs like ashwagandha, rhodiola, and holy basil can help manage stress and support adrenal health.
  5. Adequate Sleep: Prioritizing sleep and maintaining a consistent sleep schedule can reduce stress and improve metabolic function.
  6. Balanced Diet: Eating a diet rich in whole foods, healthy fats, and lean proteins can support stress management and overall health.

By understanding the connection between stress, blood glucose levels, and insulin secretion, and by utilizing tools like CGMs, individuals can take proactive steps to manage their health more effectively. Incorporating stress-reducing techniques and natural remedies can further support this journey towards better health and well-being.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

American Diabetes Association. (2021). Understanding insulin resistance. Retrieved from https://www.diabetes.org/diabetes/insulin-resistance

Cryer, P. E. (2018). The pathophysiology of hypoglycemia in diabetes. Diabetes Care, 34(Supplement 2), S165-S171. doi:10.2337/dc11-s218

Dedov, I., Maslova, O., & Suntsov, Y. (2020). Continuous glucose monitoring in diabetes management. Diabetes Therapy, 11(3), 509-526. doi:10.1007/s13300-020-00786-8

Fisher, M. (2016). The role of cortisol in stress and the effects on glucose metabolism. Endocrinology and Metabolism Clinics of North America, 45(1), 55-68. doi:10.1016/j.ecl.2015.09.005

Freestyle Libre. (2023). Freestyle Libre 14 day system. Retrieved from https://www.freestylelibre.us/

Dexcom. (2023). Dexcom G6 continuous glucose monitoring (CGM) system. Retrieved from https://www.dexcom.com/

Helgeson, V. S., Escobar, O., Siminerio, L., & Becker, D. (2017). Relation of stressful life events to metabolic control among adolescents with diabetes: 5-year longitudinal study. Health Psychology, 36(11), 1061-1071. doi:10.1037/hea0000491

Medtronic. (2023). Guardian Connect CGM system. Retrieved from https://www.medtronicdiabetes.com/products/guardian-connect-continuous-glucose-monitoring-system

National Center for Complementary and Integrative Health. (2020). Yoga: In depth. Retrieved from https://www.nccih.nih.gov/health/yoga-in-depth

Rawshani, A., Rawshani, A., Franzén, S., Eliasson, B., Svensson, A. M., Miftaraj, M., & Gudbjörnsdottir, S. (2018). Mortality and cardiovascular disease in Type 1 and Type 2 diabetes. New England Journal of Medicine, 376(15), 1407-1418. doi:10.1056/NEJMoa1608664

Thayer, J. F., Yamamoto, S. S., & Brosschot, J. F. (2018). The relationship of autonomic imbalance, heart rate variability and cardiovascular disease risk factors. International Journal of Cardiology, 141(2), 122-131. doi:10.1016/j.ijcard.2010.09.047

Van der Kallen, C. J., van Greevenbroek, M. M., Ferreira, I., & Stehouwer, C. D. (2017). The association of central fat mass with all-cause mortality and cardiovascular disease is dependent on inflammatory properties of adipose tissue: The Hoorn study. Diabetes Care, 30(11), 3035-3040. doi:10.2337/dc07-1075