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8 Ways Infrared Sauna Therapy Can Enhance Your Health

What Can a Sauna Do For Me?

I am always looking for therapies that help people feel better and promote long-term health. At our New Hampshire location, we have recently invested in a Sunlighten Infrared Sauna, and it has been amazing! 

Infrared saunas are a useful tool for healing through their ability to penetrate human tissue and promote detoxification from deep within. If you have worked with me, you know I am a huge fan of detox! "Pee, poop, sweat, and breath" is a common phrase I preach to emphasize the areas of detox that can be extremely effective. Infrared saunas help mobilize toxins that accumulate throughout the years deep within tissue so your body can eliminate them. This week I wanted to share strategies on how to safely integrate infrared sauna sessions into your routine while at the same time highlighting the specific benefits you may see from sauna use. 

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Unlimited Sauna Sessions $99/Month at the GrassRoots NH Location!

How Should I Start?

Pre Sauna Session:

Hydrate with at least 8 oz. of water immediately before your session to prepare your body for an increase in core temperature.

Sauna Session:

Begin your session once the sauna reaches 100°F.

The optimal sauna experience occurs between 100 and 130°F. To get your body accustomed to infrared therapy, start with 10-15 minute sessions and gradually increase to 30 minute daily sessions in the optimal temperature range.

Don’t be surprised if you don’t sweat during the first few sessions.  Sweating will increase with regular use, removing toxins and leaving you feeling refreshed and rejuvenated.

Post Sauna Session:

Drink at least 24 oz. of water to rehydrate. Mineral replacement is also important to consider when utilizing an infrared sauna. I like adding 1/2 tsp. of pink Himalayan salt to my water 1-2 times a day for added electrolytes and minerals! 

8 Reasons To Use Infrared Sauna Therapy

1. Infrared Sauna Detoxification

Sweating is good for you. It is the body’s safe and natural way to heal and stay healthy. Sunlighten far infrared sauna detoxification happens by heating the body directly, causing a rise in core temperature. This results in a deep, detoxifying sweat at the cellular level, where toxins reside.

2. Infrared Sauna Relaxation

Sunlighten saunas have been designed to promote exceptional comfort for greater relaxation and stress reduction.

Unlike traditional saunas which operate at extremely harsh temperatures, infrared is a gentle, soothing and therapeutic heat that promotes relaxation and improved sleep. Infrared sauna benefits include therapy that helps you relax while receiving an invigorating deep-tissue sweat, leaving you fully refreshed after each session.

3. Infrared Sauna Weight Loss

In the mood to lose weight? Sunlighten can help. Sunlighten infrared saunas promote weight loss by detoxifying the body and burning calories while you relax in total comfort.

4. Improved Circulation from Infrared Sauna Therapy

Heating the muscles with infrared rays produces an increase in blood flow similar to that seen during exercise. Regular infrared sauna use – especially in the mid-infrared range – can significantly stimulate blood flow up to twice the normal rate.

 5. Infrared Sauna Pain Relief

Infrared sauna heat penetrates tissue, joints, and muscles to relieve anything from minor aches and pains to chronic pain conditions such as fibromyalgia. Pain management professionals incorporate infrared sauna heat therapy into treatment plans to decrease pain and muscle spasms and to speed up recovery time.

6. Infrared Sauna Blood Pressure Reduction

Sunlighten infrared saunas induce a deep sweat to make the heart pump faster, which in turn increases blood flow, lowers blood pressure and helps circulation. Scientific evidence shows the infrared sauna benefits using a Sunlighten infrared sauna a couple times a week lowers blood pressure.

7. Infrared Sauna Skin Purification

The near-infrared wavelengths are the most effective wavelengths for healing the epidermis and dermis layers of the skin. Near-infrared treatments stimulate collagen production to reduce wrinkles and improve overall skin tone. Far infrared wavelengths target deeper down, removing toxins that can have a negative impact on your skin.

8. Cell Health, Muscle Recovery & Immunity

Stay healthy with the natural preventive properties of Sunlighten’s exclusive near, mid, and far infrared heat therapy technology, which aid in cell health, muscle recovery and overall immunity defense.

Near-infrared light therapy stimulates the circulatory system and more fully oxygenates the body’s cells. Better blood circulation means more toxins flow from the cellular level to the skin’s surface to improve cell health, aid in muscle recovery and strengthen the immune system.

The END of Chronic Fatigue!!

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It breaks my heart to repeatedly see the number of people who come into my clinic who have been fighting off debilitating fatigue, day in and day out for years on end. Many of whom have struggled for so long they don’t remember what it’s like to not feel exhausted! What is even worse is the fact that when these individuals seek out help for their symptoms they are often told by their medical providers “you are just getting older,” “I think you are depressed,” or “it’s all in your head.” People are usually left frustrated without answers, labeled with an obscure diagnosis, and often sent home with a prescription for an antidepressant in the hopes that their senses are dulled just enough to result in some change. I am here to tell you that this doesn’t have to be your path. Fatigue is a symptom, not a cause. Life is too short to spend your days consumed by lethargy where minuscule tasks leave you feeling drained. In the following article, I will share some of the correctable causes of fatigue I have encountered in my practice that have helped people gain back their vitality and the state of wellness we all deserve!

So what is Chronic Fatigue Syndrome?

Chronic Fatigue Syndrome (CFS) which is also called Myalgic Encephalomyelitis (ME), is a diagnosis that is given to those who meet the following criteria:

  • Substantial reduction/impairment in the ability to engage in pre-illness levels of occupational, educational, social, or personal activities that persists for more than 6 months, is accompanied by fatigue that is often profound, is of new or definite onset, is not the result of ongoing excessive exertion, and is not substantially alleviated by rest
  • Post-exertional malaise
  • Unrefreshing sleep

Plus, at least 1 of the following symptoms:

  • Cognitive impairment
  • Orthostatic intolerance
  • Symptoms must be present at least half of the time and have moderate, substantial, or severe intensity 1
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In reading the criteria, you can see a CFS/ME diagnosis is based solely on an accumulation of symptoms. Unfortunately, when the diagnosis is given, this is often where the investigation into why those symptoms are there ends.

Just to put this syndrome into perspective, it is estimated that up to 2.5 million people suffer from CSF/ME, 90% of whom have not been diagnosed. CFS/ME costs the United States economy nearly $24 billion a year in medical bills and lost incomes. Even the Centers for Disease Control and Prevention (CDC) recognizes the fact that our medical system does not fully appreciate the impact of this syndrome and states that most medical schools in the United States do not even have ME/CFS as part of their training 2.

Theories Behind a Cause

Various theories have been proposed regarding the etiology of CFS/ME from both the conventional and alternative medical communities. Viral and bacterial infections (e.g., Epstein-Barr virus, Mycoplasma pneumonia, Lyme Disease), immune system compromise, neuroendocrine, genetic, gastrointestinal, and psychological factors have all been investigated as sources that trigger CSF/ME. Despite the exploration of causative factors, the exact etiology remains unknown 3. It is my personal belief that although most of the theories explored do hold merit, every person with CSF/ME has it for different reasons. This is why it is essential to approach each case on an individual basis to figure out the root-cause of the problem.

One of the hallmark differences that separates Functional Medicine from Conventional Medicine is one simple word, WHY? Investigating and correcting WHY a disease process is present is what separates managing a health condition from resolving it. In Functional Medicine we are are always trying to get to the root-cause of what is missing or imbalanced in the body that is creating dysfunction. Often times it involves addressing multiple factors including physical, emotional, and spiritual well being. With CSF/ME some of the most promising evidence out there to date regarding etiology shows that like many other chronic disease states, inflammation is the driving force 4. This is why I believe we see such great results in CSF/ME when we apply a functional approach. By removing the culprits that are causing inflammation and replacing the factors that are missing, the body will bounce back into a state of balance that makes you look and feel healthy again!

Reaching Outside of the Box

As previously mentioned many things need to be explored when dealing with CFS/ME. It is always a good idea to work with your primary care physician to rule out anything serious first (i.e., autoimmunity, sleep apnea, cardiovascular disease, cancers) and then proceed to look into functional causes. The following paragraphs will identify some of the areas I investigate and address in my practice at GrassRoots Functional Medicine, to help people recover from CFS/ME.

Nutrient Deficiencies & Mitochondrial Dysfunction:

Time and time again, I am amazed to see the power that basic nutritional principles can have on optimizing energy and improving fatigue. Although changing your dietary habits is not guaranteed to be the smoking gun for reversing 100% of your symptoms, it almost always plays a vital role in the recovery and maintenance of optimal health. If you are starting from scratch, I like to recommend a 30-day elimination diet that focuses on paleolithic principles free of processed foods, sugars, grains, legumes, and dairy products. If this is too much, cutting out sugar, gluten and dairy can also yield some pretty miraculous results. Beyond cutting out foods, it is even more important to add in clean (ideally organic) nutrient dense foods with lots of colors. It is crucial to eat all colors of the rainbow shooting for around 12 servings a day (1 serving = ½ cup of fruits and veggies or 1 cup of leafy greens). I am a firm believer that the majority of your diet should be plant-based with the addition of a moderate amount of lean meats (organic, local, grass-fed) and healthy fats (olive oil, coconut oil, nuts and seeds, avocados, ghee, etc.). Of course there is no perfect diet for everyone, in fact, I don’t even like to say the word diet. What you are looking to achieve is sustainable lifestyle modifications that are individualized to your body’s needs.

Mitochondrial dysfunction is extremely common among patients I see in my practice, and it very rarely gets the attention it deserves. Mitochondria are the powerhouses of the cells in your body. These are organelles that act as a digestive system which takes in the nutrients you consume and breaks them down to create energy allowing the cells throughout your body to use. The Mitochondria rely on a whole host of nutrients to function at full capacity. If you are depleted of specific nutrients, mitochondrial dysfunction occurs which leaves the cells in your body robbed of energy they need to thrive. Several nutrient deficiencies have been linked to mitochondrial dysfunction and chronic fatigue and can be evaluated through simple blood or urine tests.  Some nutrient deficiencies that have been shown in the literature to play a potential role with chronic fatigue include Vitamin D, B-Vitamins, Magnesium, Zinc, Coenzyme Q10, and various amino acids 5, 6, 7, 8, 9, 10, 11. A great test I frequently use at GrassRoots Functional Medicine to assess nutrient deficiencies and mitochondrial dysfunction is called an organic acid test (OAT). This is a urine test that looks at what is happening at a cellular level as opposed to merely what is floating around in the blood. The OAT is an excellent tool to consider when you're  trying to identify if nutrient deficiencies are a root-cause of your chronic fatigue.

Digestive Compromise/Leaky Gut:

Every time you turn around it feels like there is new research released linking the human digestive tract (gut) to chronic disease. The gut is such an amazing design and places such an integral role in almost all aspects of our health yet it seldom gets the respect and treatment it deserves. I cannot tell you the number of times I have seen people become completely revitalized with energy after correcting imbalances in the gut. What is tricky about digestive dysfunction is the fact that there are multiple problems that can arise many of which occur at the same time and present with similar symptoms. One of the best things about gut dysfunction is that the most effective therapy is also the cheapest, addressing the diet! In many situations, a simple elimination diet (removing gluten/grains, dairy, legumes, sugar, processed foods and alcohol) for 28 days can alleviate the vast majority of symptoms. In more advanced cases, where dietary factors have been ruled out, I like to order functional tests that evaluate the gut in more detail. Some of the testing I commonly use at GrassRoots Functional Medicine includes stool testing (evaluating for pathogenic bacteria, yeast, parasites, digestive enzyme deficiencies etc.), breath testing (evaluating for small intestine bacterial overgrowth (SIBO)),  or the OAT test which tells us if there is candida (also linked to CFS12) or problematic bacteria like clostridia contributing to intestinal imbalance. Although testing can be more of an initial investment, it helps you identify exactly what you are treating which saves a lot of time and money when compared to the trial and error method that comes from guessing. Another simple therapy that has been shown in the literature to help with mood and energy is simply taking a probiotic 13 . Probiotics are safe and can be an effective way to boost the beneficial bacteria in your digestive tract that keep you feeling great!

Lyme Disease and Chronic Infections:

Another common cause of fatigue that is often seen by the conventional medical community with great skepticism is chronic infections. There are several microbes that have been proposed as triggers of chronic fatigue including the Epstein Barr Virus, human herpesvirus 6, mycoplasma, chlamydia pneumonia, and various Staphylococcus species 14, 15, 16. Lyme disease and associated co-infections (Babesia, Bartonella, Ehrlichia, Anaplasma, etc.) are other sources of fatigue I have become extremely passionate about since moving back to Vermont (aka Tick Country). With that being said, I have plenty of Lyme disease patients in Texas as well. It is an unfortunate truth that these infections are running rampant throughout the United States and are impacting people in almost all areas in the country. Other hallmark symptoms of Lyme beyond fatigue include: musculoskeletal pain, migratory joint pain (joint pain that moves around your body) and neurocognitive difficulties 17.

Dr. Richard Horowitz, an international leader in Lyme disease and tick-borne illness recently had his Multiple Systemic Infectious Disease Syndrome (MSIDS) Questionnaire clinically validated as a tool that can help patients and clinicians with the diagnosis or Lyme disease and chronic infections 18 . If you are concerned that Lyme Disease or tick-borne illness may be impacting your health, completing the Horowitz MSIDS Questionnaire and reviewing it with a Lyme literate practitioner can be a great place to start. It is also important to understand that you can get chronic infections under control! There is a lot of doom and gloom out there regarding Lyme Disease and related infections, but people get better all of the time. When tackling these critters, it is essential to work with someone who will do more than blast the bugs with drugs! You need someone who will look at the entire scenario supporting all aspects of the body from a holistic approach. Sometimes stronger therapies are necessary, but if you don’t support the immune system while treating the organism, you will rarely get the results you are searching for.

Hormone Imbalances:

It is hard to feel energetic when your hormones are out of whack! What is a hormone? Hormones are produced by various groups of cells in the body known as endocrine glands. Hormones are specialized chemical messengers that control most major bodily functions from the most basic needs like hunger to complex systems like reproduction, the emotions, and mood. When people think of hormones, their mind often gravitates to sex hormones like estrogen, testosterone, and progesterone. Although these hormones are essential and can play a significant role in fatigue, there are several other types of hormones that need to be assessed and corrected as well including thyroid hormones, adrenal hormones, and even metabolic hormones like insulin and leptin.

It is not uncommon for women to start having problems with their health after big swings in sex hormones. Puberty, pregnancy, and menopause are popular triggers for health issues among women. In fact, Menstrual abnormalities, endometriosis, pelvic pain, hysterectomy, and early/surgical menopause are all associated with CFS 19. Although hormone replacement is never an initial intervention, I have seen bioidentical hormones play a significant role in optimizing health especially in the perimenopause/menopause time frame of life. Unfortunately, there are a lot of practitioners throwing hormones around loosely placing people on supraphysiologic doses for their age. This can be dangerous and often leads to short-term highs followed by long-term crashes. Hormone therapy can be a good option, but it is essential to go low and slow replacing hormones to appropriate levels for one's age. There is no reason a 60-year-old woman should have the hormones of a 25-year-old. At the same time, there is no reason a 60-year-old woman should have no hormones at all! If you do decide to get on bioidentical hormone replacement therapy (BHRT), make sure your practitioner checks your hormone levels. All too often I see women come to GrassRoots Functional Medicine currently on hormones and their levels are either non-existent or through the roof. Although symptom management is critical, we need to make sure the levels are within a safe and effective range. Another test that is essential to get when you are on hormones is an estrogen metabolite test. This looks at whether or not your body is breaking down the hormones into safe metabolites which is what you want to see or problematic inflammatory metabolites that have been associated with DNA damage, oxidative stress, and even cancers. In addition to testing hormone labs through local laboratories, I use the DUTCH Complete dried urine test for assessing hormone levels, estrogen metabolites, and adrenal hormones. I find the DUTCH test to be one of the best on the market and would highly recommend it for anyone who is on or thinking about hormone replacement. As with everything, there is a right and wrong way to replace hormones and if hormones are balanced appropriately, they can have a tremendous impact on your vitality.

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There are so many possibilities to consider when trying to get to the root-cause of chronic fatigue. The chart above lists some additional culprits along with tests I find useful in my practice to help isolate them. Beyond the physical components that cause chronic fatigue, there is also a huge mental, emotional, and spiritual component that needs to be addressed and supported while embarking on this battle. You must stay optimistic, never give up, know you will get better, and believe in a power that is bigger than yourself! This is a journey that you can not complete on your own; rely on your support system and find the right help. If you are looking for someone to partner with your on your journey to optimal health, I am currently accepting new patients at my clinic in West Lebanon, New Hampshire and in San Antonio, Texas. You can call us at (888)-644-7664 or email us at info@grassrootsfm.com to set up an appointment. Life is too short to be tired. Find the root-cause and take back the energy you deserve!

Wishing you good health,

Dr. Seth Osgood DNP, FNP-BC, IFM-CP

About the Author: Dr. Seth Osgood is a Doctor of Nursing Practice, Board Certified Family Nurse Practitioner and Institute of Functional Medicine (IFM) Certified Practitioner. Dr. Osgood received his post-graduate training in Functional Medicine through the IFM and from working with International Functional Medicine expert Dr. Amy Myers. He has helped people from around the world improve their health utilizing a Functional Medicine approach.

Irritable Bowel Syndrome: A Name Not a Solution

A Common Problem

Did you ever have one of those older relatives in your life that emphatically asked you whether or not you had your daily bowel movement (BM) yet? The ones that would swear the key to staying healthy is simply having a BM every day. This was the mentality not too long ago. Before we had all of our fancy testing and research revealing the importance of gut health, our ancestors knew that to stay mentally and physically fit, you needed to stay regular. Unfortunately, these words of wisdom that have been passed down from generation to generation have all of a sudden lost their meaning, leaving a significant portion of our population struggling with accomplishing one of the most basic tasks; having a regular BM. In today’s blog, I will explore a common problem many of you may suffer from, gastrointestinal dysfunction. I will highlight why it is important to have a healthy digestive tract while giving tips on how to get to the root of your symptoms. 

 A common diagnosis many of you are probably familiar with is Irritable Bowel Syndrome (IBS), a problem affecting an estimated 20% of the U.S. population1. For those of you who are not familiar with IBS, this is the diagnosis the majority of people will receive from their doctor or gastroenterologist when they complain of bowel related issues. The table below lists the criteria needed to receive an IBS diagnosis.  

The problem with an IBS diagnosis is the fact that it doesn’t help resolve much of anything. Sure it allows your practitioner to place a new diagnosis code into your chart and prescribe a few prescriptions like Miralax or Imodium to cover up the symptoms, but it does almost nothing for answering the question why. Why am I having abdominal pain, gas, bloating, and change in stool frequency and appearance? This is the piece that all too often gets left out of an IBS diagnosis leaving people with a name to blame but no real resolution.  

How Should I Poop?

So let’s talk about how your bowel movement should be. What is normal? The majority of medical professional’s normal is any scenario that sits outside the criteria for abnormal, which would be constipation or diarrhea. Constipation is described in the medical community as having fewer than three bowel movements a week with diarrhea occurring when a person has frequent loose or watery bowel movements2, 3. Anything outside these definitions is typically considered “normal” and gains little attention from many health care practitioners. I don’t know about you, but if I am having any watery bowel movements or only having three BM’s a week, my life is miserable! At the beginning of each appointment, my patients all fill out a symptom tracker form which asks them to rate their symptoms for multiple body systems on a scale of zero to four.  This allows me to see what symptoms and problems people are having. It amazes me how many people come into the appointment claiming they have regular bowel movements on their symptoms tracker, then proceeds to tell me they have three bowel movements a week, or better yet, four bowel movements a day! Let me be the first to say, despite what you have been previously told or brought up to know; THIS IS NOT NORMAL! Ideally, you should be having one to two soft bowel movements a day that are smooth and snake like in appearance. There should be no pushing, straining, bleeding or discomfort; and if there is, something needs to change. One of my favorite pictures to show people is the Bristol Stool Chart. As you can see in the chart below, there are several ways your poop can present itself, but the one you want to shoot for is Type 4. If you vary too far in either direction, something is off.

 
 

The Importance of a Healthy Gut

The reality of bowel habits is the fact that they are a relatively good indicator of your overall digestive tract (gut) health. As research continues to develop and technology becomes more advanced, we are learning just how important the gut is to orchestrating general health. In fact, some are now calling the gut “the second brain” because of the enteric nervous system; a complex network of over 100 million nerves located in the lining of the gut that play pivotal roles with immune, neurological, and endocrine functions throughout the body. The gut is home to at least 70% of the immune system and is a significant player in detoxification which allows the body rid itself of problematic chemicals, toxins, and cellular by-products. Digestion and absorption of proteins, healthy fats, carbohydrates, minerals, and vitamins all depend on the health of the digestive tract. The gut is also the manufacturing site for over 90% of the body's serotonin, the happy neurotransmitter that plays a crucial role in mood, memory processing, sleep, and cognition. One of the most rewarding aspects of my profession is to see people reverse depression, anxiety, insomnia, and a host of complications that many people have battled for years simply by addressing the gut. 

What Could Be Causing My Gut Problems? 

There are a variety of culprits to consider when trying to identify the root cause of digestive dysfunction. The three things I find most valuable when trying to determine the source of gut problems is a person’s story and symptoms (which is why the initial appointment is 80 minutes in length), targeted testing (both conventional and functional), and a physical exam. One of the most frustrating things about gut dysfunction is the fact that multiple problems can cause similar symptoms. That is why it is so important to know what you are treating before you treat it. I have seen many people spend a substantial amount of time and money inaccurately treating infections or conditions they assumed were present based on symptoms. Testing is a big investment in the beginning but can save you a lot of misery and frustration in the long run. 

The chart below lists a few of the more common sources of gut complications that I have come across when working with patients. These may be worth investigating if you are having trouble with your bowels. If time permits, is always best to start with the least invasive most cost-effective intervention first, diet. 

As you can see, there are many sources of gut dysfunction, and believe it or not, this list is only a small portion of the possibilities. IBS and digestive dysfunction are common issues in our society that can take an enormous toll on both your overall health and quality of life. Band-Aid solutions like Miralax, Imodium, and Metamucil are not acceptable long term solutions and do not have to be your fate! If you or someone you know is suffering from unresolved digestive problems and want to work to identify why they are there, please call GrassRoots Functional Medicine at (888) 644-7668 and set up an appointment. We have a new location in West Lebanon, New Hampshire and a second location in San Antonio, Texas. I would love to partner with you on your journey to optimal wellness. 

In good health, 

Dr. Seth Osgood DNP, FNP-BC, IFM-CP

 

About the Author: Dr. Seth Osgood is a Doctor of Nursing Practice, Board Certified Family Nurse Practitioner and Institute of Functional Medicine (IFM) Certified Practitioner. Dr. Osgood received his post-graduate training in Functional Medicine through the IFM and from working with Dr. Amy Myers. He has helped people from around the world improve their health utilizing a Functional Medicine approach.

Preventing and Reversing Autoimmunity-Step 1: Commit

 
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Root-Fix Framework to Preventing and Reversing Autoimmunity- Step 1: Commit

For those of you who missed it, last week I wrote the first of a nine-part series discussing my Root-Fix Framework for Preventing and Reversing Autoimmune Disease. In this article, which can be accessed by clicking the link above, we reviewed the growing epidemic of autoimmunity, a disease process personally affecting as many as 50 million Americans. We discussed what autoimmunity is, the background and significance of autoimmunity, why it happens, and the shortcomings of conventional management in today’s health care system. This week I am extremely excited to begin discussing the steps you can take to start regaining your health. Working with people from around the world with complex health conditions and autoimmunity, I have found that there are foundational aspects of each individuals healing journey that need to be addressed for true wellness to occur. Over the next several weeks I will elaborate on each step of the Root-Fix Framework that I have used to help people transform their lives regaining a state of physical, emotional, and spiritual well-being. When reading the articles over the next several weeks, it is important to remember that although most steps are prioritized in the preferred order of execution, everybody’s situation is unique and the order is not set in stone. It is also important to understand that in the majority of cases, we are addressing multiple steps simultaneously. 

Now I know I just said the priority of the steps is not set in stone, but I am going to make one exception to the rule as we discuss the first aspect of the Root-Fix Framework, commitment. Commitment may not be as exciting to think about as healing the gut, removing toxins, or killing stealth infections, but I am here to say that it is hands down the most important aspect of your healing journey. I am going to outline three areas of commitment you should reflect on before embarking on your journey to wellness: commitment to self, commitment to health, and commitment to something greater than you.

Commitment to Self:

Everyone who has traveled on an airplane with children has received the spiel from the flight attendant, "In the event of an emergency place the oxygen mask on yourself before putting the mask on your child."  Did you ever stop and think about why flight attendants are instructed to say this to every single parent flying on the plane? Why don't they just incorporate this into their general statements? The apparent reason is that the airline company knows that in the event of an emergency, the chances of a parent putting a mask on themselves before their child is slim-to-none. The reality is that as a society we traditionally tend to place the needs of others above the needs of ourselves, which is just second nature. We frequently overlook the logical aspects of these events letting our emotions direct us down a path of self-destruction. The reason I bring up the airplane example is that I will often see a similar situation unfolding in people suffering from autoimmunity, especially women. It may be your children, your spouse, a family member you are caring for, or even an employer. You continue to give 150% of your time and energy without consideration for the detrimental impact it is having on your well-being. Your health, happiness, and sanity take a back seat to the needs of others who benefit from your selflessness and generosity. Eventually, you can no longer compensate for the excessive burden of this lifestyle, and you become ill. Every ounce of the effort that was previously directed towards helping others is now completely consumed by just trying to get from one day to the next.

When recovering from autoimmunity or another chronic health condition, it is important to be a little selfish. You need to commit to yourself. Committing to self entails shifting your mindset to recognizing that your well-being is an absolute priority and you will never be able to fully deliver the best of what you have to offer to others until you are physically, emotionally and spiritually well. Committing to self is much easier said than done and it is a task that requires continuous evaluation. It often involves saying no to people who would traditionally expect you to say yes. It may even require the elimination of individuals and circumstances in your life that contribute to a toxic environment. Stress is an enormous trigger of autoimmunity that will be discussed in detail in the next blog. Committing to eliminating any and all unnecessary stressors from your life is an absolute priority to achieving optimal health.

 
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Commitment to Health:

As anyone who has battled autoimmunity can confirm, the road to recovery is more of a marathon than a sprint. It is filled with lots of ups and downs along the way. It is taxing on all fronts both emotionally and physically, but the result is far beyond that of what can be achieved by simply covering up symptoms with medications. The truth is that it often takes multiple insults over an extended period to get to the point where the immune system weakens and autoimmunity develops. For this reason, it would be unrealistic to think that recovery is going to occur overnight. It is a unique process that is different for everyone, but the result, which is wellness, makes the journey worth it. Committing to your health is another key aspect to recovery. You have to go into the process knowing that your life is about to change and sacrifices will likely be made. Committing to your health involves giving 100% to the process while understanding that it will not always feel as though you are getting 100% in return. It is also important to know that as much as you try to control things, you will never be in complete control. Adapting and overcoming the obstacles that will present themselves without completely stressing out is essential. Nobody is perfect, and you can't expect to be.

When it comes to your health, there are a few specific changes you can make to improve your chances of success. Hippocrates, the father of modern medicine once said: "A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses" (1). I have come to realize through working with patients that one of the most useful tools to overcome poor health is the right mindset. If you do not believe you will recover, it will be nearly impossible to feel well again. With that being said, the people who stay optimistic, refuse to give up, and push through challenges, are the ones who defy the odds making miraculous recoveries. The power of optimism goes far beyond what I have witnessed in practice; it is also well documented in the scientific literature. A meta-analysis published in the Annals or Behaviors Medicine evaluated 84 studies and found optimism to be a significant predictor of positive physical health outcomes (2). It is easy to become hopeless and frustrated when you are pulled down by the grips of chronic illness, but having the mindset and support system that will lift you back up when necessary is critical.

Another commitment everyone should make on their journey to wellness is a routine. As much as we like to say we will implement change, we often get side tracked by the various aspects of life that tend to pop up unexpectedly. Plan out a routine, write it into your schedule, and follow it. It may seem crazy at first but writing things into your calendar and setting reminders is a great way to develop sustainable habits. Living a healthy lifestyle is time-consuming and requires preparation. You want to prep for success which is a big piece of committing to self as well. Some routines you will want to commit to on a daily basis: 7-8 hours of sleep, healthy eating, at least 30 minutes of physical activity, meditation/prayer, and uninterrupted time with family/spouse. Some commitments will be made on a weekly basis: meal prep, grocery shopping, social interaction with family and friends, hobbies you enjoy, massage, yoga, etc.  Finally, some commitments will be made on more of a long term basis: vacations, health goals, physical achievements, etc. As difficult as it may be, committing to a set routine can drastically increase your ability to transform intentional acts into long-term health habits. 

Committing to Something Greater than Yourself:

The final commitment I ask you to make when battling autoimmunity is committing to something bigger than yourself. Medical literature has become inundated with articles reporting positive links between spirituality and a host of complex chronic illnesses including autoimmunity. There is extensive evidence supporting the fact that increasing spirituality correlates with decreasing levels of medical utilization, health-care costs, morbidity and death. The unfortunate truth is that even though the evidence is robust, spirituality seldom gets attention in the health care setting because health care providers feel uncomfortable discussing the topic (3). There is no doubt in my mind the people of faith who decide to offload their burden onto a power greater than themselves, recover remarkably faster than those who carry the full weight on their shoulders. Proverbs 3:5-6 says “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight” (4). Whether your spirituality lies in the Bible or somewhere else, there is no doubt in my mind that entrusting your burden to a force bigger than yourself, whatever that force may be, is one of the most powerful decisions you can make on your road to healing and wellness.

Remember, things that seem impossible just take a little longer to achieve. You are worth every ounce of the effort it will take optimize your health, you just need to make it happen. 

In good health,

Seth Osgood MSN, FNP-BC, IFM-CP, EMT-P

About the Author: Seth Osgood is a Board Certified Family Nurse Practitioner and Institute of Functional Medicine (IFM) Certified Practitioner. Seth received his post-graduate training in Functional Medicine through the IFM and from working with Dr. Amy Myers. He has helped people from around the world improve their health utilizing a Functional Medicine approach.

My Exact Formula to Preventing and Reversing Autoimmune Conditions

 
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Background and Significance:

It is an unfortunate truth in today’s society that most people are impacted in one way or another by the effects of an autoimmune condition. Whether it is you, or a close friend or family member who has received a diagnosis, autoimmunity has an expanding reach with growing devastation. According to the American Autoimmune Related Diseases Association (AARDA), there are approximately 50 million Americans who currently suffer from autoimmunity, and it is listed as one of the top ten leading causes of death in female children and adults up to 64 years of age. To date, researchers have identified nearly 100 different autoimmune conditions and suspect at least 40 other conditions to have an autoimmune component1. These numbers have increased exponentially over the last twenty years. In 1997, 24 autoimmune diseases had been identified affecting an estimated nine million people within the United States2.

What is Autoimmunity?

I am always blown away when I stop and think about the complexity of our Creator’s design of the human body which can be seen by observing the immune system. The immune system was originally designed with the primary responsibility of protecting the body against potential threats. These threats could be viruses, bacteria, fungus, parasites, or a host of other elements with a potential to inflict harm. People with healthy immune systems have the impressive ability to distinguish problematic pathogens that should be destroyed, from healthy cells and tissues that are meant to be preserved. When the immune system becomes overwhelmed or weakened for various reasons (toxins, stress, inflammation, chronic infections, etc.), it can no longer distinguish the body’s healthy cells from harmful invaders. As a result, it starts to attack everything in a heroic effort to preserve function. At this point, when the immune system begins to attack itself, this is when autoimmunity occurs.

 
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Why Does Autoimmunity Happen?

A leading theory about autoimmunity suggests that there are three primary elements necessary for the development of an autoimmune condition: genetic predisposition, impaired intestinal permeability (leaky gut), and environmental triggers3. We know that genetics is an important piece of autoimmunity and these conditions frequently run in families. Fortunately, we also know that just because you are genetically susceptible, this doesn’t guarantee you are going to have a problem. An analogy I always find helpful when understanding the influence of genetics is, “Genetics load the gun, and the environment pulls the trigger.” What this means is that although genetics may increase your risk for having an autoimmune condition, the environmental factors dictate how one’s genes are expressed. Cleaning up the environment and lifestyle can drastically reduce your risk of having complications, even if your genetics are working against you. Parents, remember this for your children. If you are diagnosed with an autoimmune condition and have a child, especially a daughter, don’t just cross your fingers and hope for the best regarding their development of autoimmunity. Be proactive and make sure they are taking as many preventative measures as possible to reduce their chances for experiencing immune dysfunction in the years to come.

The second element required for the development of autoimmunity is impaired intestinal permeability or leaky gut. For those who are not familiar with leaky gut, there is only one single layer of cells (enterocytes) that separates the contents of the digestive tract from the blood stream. These enterocytes are linked together forming tight junctions between the individual cells. This allows for only the smallest of digested proteins and nutrients to pass through to the blood stream for distribution throughout the body. At the same time, this thin layer of cells serve as a protective barrier that prevents problematic particles, toxins, and pathogens that are digested from entering into systemic circulation. When this barrier becomes damaged, which can occur for a multitude of reasons (stress, toxins, food allergies/reactions, hormone imbalances, medications, antibiotics, infections, etc.), the tight junctions that once served as a barrier, now become loose and “leaky.” This allows foreign substances once warded off by the intact digestive cells, to enter the systemic circulation. In an attempt to defend the body against these problematic invaders, the immune system goes on the offensive triggering wide spread inflammation.

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The third and final ingredient for autoimmunity is the influence of environmental triggers. It is essential for all of us to recognize and understand the recent changes we have seen in our environment and the impact these changes are having on our health. In the last 20 years, we saw the number of autoimmune conditions increase from 24 to over 100, with the number of Americans affected skyrocketing from nine million to an estimated 50 million people. For all of the time humans have roamed this earth, what has changed in the past several decades that has led to such drastic immune dysfunction? The only logical answer in my mind is our environment. In the United States, there are over 80,000 chemicals currently registered with the National Toxicology Program (NTP)4. The impact that these chemicals have on our health is largely unknown. Our bodies that once endured intense physical labor on a daily basis while working outdoors in the fresh air and grounded to earth are now cooped up and sedentary with little to no exposure to sunlight. The majority of food is genetically modified, processed, and inflammatory, depleted of the essential nutrients our bodies require. Not to mention the fact that it seems as though being in a state of high stress and sleep deprivation is the new normal! All of these lifestyle factors and more, overwhelm the immune system and set the stage for dysfunction. As incredible and complex as the immune system is, it is only so strong and can only tolerate so much. When a combination of these factors come together with genetic predisposition and a leaky gut, it is much easier to see how and why autoimmunity ensues. 

How Is Autoimmunity Treated?

Now that we have identified the significance of autoimmunity, what it is, and how it happens, let’s look at our medical model's standard of care for treating autoimmunity. Depending on the diagnosis and where the autoimmunity is occurring, the current medical therapy for autoimmunity traditionally focuses in on removing the organ that is affected or shutting off the immune system altogether. Although in some extreme cases pharmaceutical and surgical interventions may be necessary, this should not be the standard of care for everyone. As mentioned before, I am a firm believer our Creator knew what he was doing when he designed our body. To just start removing parts and pieces when other less invasive options exist, doesn’t make a lot of sense to me. In addition, shutting off the immune system which protects us against life-threatening infections and diseases like CANCER, doesn’t make a whole lot of sense to me either. If you want to see something scary, just take a minute to read the side effects of some of the immune suppressing drugs! Much of the time the sides effects are worse than the problem you are trying to treat. Now again, for advanced disease, these treatments may be necessary to get symptoms stabilized, but we always should be working to identify and correct the roots causes of why autoimmunity is occurring in the first place.

I have worked with people from around the world with complex autoimmune conditions and have seen some pretty miraculous transformations without the use of dangerous pharmaceutical therapies or invasive surgical procedures. If we can prevent or even reverse the progression of autoimmunity through altering lifestyle, optimizing physiology, and removing inflammatory triggers and avoid shutting off the immune system altogether, why wouldn’t we? Common sense would tell us that we will never be able to correct a problem until you address why it is there in the first place. Throughout the next several weeks, I will discuss each component of the Root-Fix Framework to Preventing and Reversing Autoimmunity. I will also provide practical tips on what you can do to identify and overcome the obstacles and imbalances that may be interfering with your ability to achieve optimal wellness.

Root-Fix Framework to Preventing and Reversing Autoimmunity:

  1. Commit
  2. Prioritize
  3. Detox
  4. Digest
  5. Fuel
  6. Fight
  7. Clean
  8. Balance

If you would like to schedule an appointment to identify and overcome the root causes of your autoimmune condition, contact GrassRoots Functional Medicine to set you an appointment at one of our two locations in San Antonio, Texas or West Lebanon, New Hampshire. We also offer Telemedicine consults for those who can't make it into one of our physical locations. 

 In good health,

Seth Osgood MSN, FNP-BC, IFM-CP, EMT-P

About the Author: Seth Osgood is a Board Certified Family Nurse Practitioner and Institute of Functional Medicine (IFM) Certified Practitioner. Seth received his post-graduate training in Functional Medicine through the IFM and from working with Dr. Amy Myers. He has helped people from around the world improve their health utilizing a Functional Medicine approach.