How to have Poops you can be proud of

Well happy New Year everyone! Catchy title right? Well I had to get your attention somehow and what better way to do it than to begin a conversation about Poop?! This is a topic that has been on my mind a lot lately, particularly because I'm in the middle of cleansing/detoxing after far too many holiday indulgences. I'm just 6 days in and have already lost an inch off my waist! My gut was an absolutely mess!

As you may know, I'm a women's health nurse practitioner so I do well woman exams everyday. During a physical exam I always ask my patients "how are your bowel movements?" or "do you have a bowel movement everyday?" Some look at me like I'm a crazy person, others have to think about it for a minute before they respond. I'd say that at least half my patients report bowel troubles and of those who admit it, most say they struggle with constipation. Listen up people, having a BM once a week is NOT okay!

You should be pooping everyday if not twice a day! This is one of the main ways your body detoxes and rids itself of what you do not need. Think about it, your body works hard to metabolize your food, draw out the nutrients it needs, and send waste product to your bowel to be excreted. Does it make sense to allow all that toxic waste to just sit in your gut for days on end? NO! 

Ladies, did you know that we excrete estrogen in our poop? Estrogen gets metabolized through our liver and then gets bound up by a protein that will carry it through the gut and out of our system via a good bowel movement. When there is a mismatch of good gut bacteria vs bad bacteria aka gut dysbiosis, this process gets thrown off. The bad bacteria produce an enzyme called beta glucoronidase that is able to break the bond between estrogen and its carrier protein. When this happens estrogen is sent back into circulation. If estrogen is not properly excreted you begin to see signs of estrogen excess like heavy, painful periods, breast tenderness, abdominal weight gain, and moodiness. Estrogen dominance is linked to breast and endometrial cancer, endometriosis, and infertility.

Multiple studies have demonstrated that a diet high in fiber and moderate in fat can double estrogen excretion. Blood estrogen levels in omnivores tend to be 2-3x greater than those of vegetarians. This is because vegetarians take in significantly more fiber, thereby increasing fecal excretion. Fiber helps bulk up your poop and bind up estrogen before it can be sent back into circulation. Another important finding is that vegetarians tend to have lower levels of beta glucoronidase, indicating that they have a more balanced gut.

Once again, it all starts with the gut! When patient's come in, complaining of heavy periods, breast tenderness and moodiness I ALWAYS start by talking about diet and bowel movements.

So here are my tips for becoming a pro pooper:

Drink more water than you think you need In all honesty I struggle with this one immensely, but I do notice a huge difference when I actually meet my daily quota. You should be drinking your body weight in ounces, sorta. If you weight 150lbs you should be drinking 150oz of water daily. More water running through your system means more water in your stool, and therefore softer poops.

Bring on the veggies! I don't care how you do it but find a way to put veggies in everything you eat! Every morning I make a smoothie and add a cup of frozen spinach to it. Veggies are easy to hide in soups and sauces, so get creative and put them in everything! This will help increase your fiber intake as well as provide a quality sources of vitamins and minerals.

Reach for the C Ever heard of the vitamin C challenge? The idea is that most of us need pretty hefty doses of vitamin C to reach saturation, and because its a water soluble vitamin, it's excrete it really quickly. To do the challenge you take 500mg every 2-4 hours until you have a loose stool, then reduce by 1 dose and you'll have the total mg that your body needs daily. I highly recommend using buffered C so its not too tough on your tummy. If you need quick constipation relief, grab the C!

Add some Mag Most of us are completely depleted of magnesium because of our high sugar diets. Magnesium is an excellent bowel stimulator and has many other health benefits. I recommend starting with 400mg before bed and going up to 800mg as needed. Bonus: it'll also help you sleep!

Enjoy A cup of Joe Anyone who knows me knows that I am a huge coffee snob, and for good reason. You need to be picky about the coffee you choose to drink. Conventionally grown beans are doused with pesticides, which become ultra concentrated during processing. Sorry but I work hard to minimize toxins in my environment, I'm not willing to sacrifice that for a cup of coffee. Anyway, coffee is excellent for getting the bowel moving but 1-2 cups a day is all you need. It's a fairly strong diuretic so you'll want to replace with 2 cups of water for every cup of coffee you drink.

Oil up I use doTERRA Lemon, wild orange, Digestzen essential oils as part of my detox routine. I add wild orange or lemon to my drinking water everyday and not only does it make plain water taste great,  it aids in liver detoxification and stimulates the bowel. Digestzen digestive blend is a combination of oils like fennel peppermint, and taragon, all of which aid in digestion and bowel function. It can be used for everything from constipation to heart burn. You can take a couple drops orally or rub 3-5 drops right over you gut. I'm currently using GX assist, an oil capsule that helps to rid the gut of bad bacteria. I'll follow this with some high quality probiotics and reestablish a balanced gut.

Balance your gut with probiotics and digestive enzymes Digestive enzymes aid in breaking down your food so that A. you fully digest it and B. you extract as many nutrients as possible. They are a great alternative to heart burn medications, which can lead to constipation and low vitamin levels. Probiotics should be taken to replenish your body's good bacteria. The presence of good bacteria protects us from pathogens and boosts our immune function.

Clean up you diet! By far my favorite "diet" is The Virgin Diet. Many of us have digestive issues as a result of food intolerance's. This diet helps you tailor your diet to your specific needs.




Sources:
PUBMED
NEJM

Probiotics

Anyone who knows me knows that I'm a huge advocate for probiotics. In fact, if I were asked to recommend just 3 supplements I would choose probiotics, Vitamin D, and Fish oil. Study after study after is study is reinforcing the notion that the gut is the center of our health, and it needs to be the primary focus of healing. We know that our gut health affects our immune function, our body's inflammatory reactions, and even our mental state. 80% of our neurotransmitters are located in our gut, NOT OUR BRAIN! When someone says they have a "gut feeling" they absolutely do!

In the womb our gastrointestinal tract is sterile and as we pass through the birth canal our mother's bacteria introduces the very first organisms that will colonize our gut. Those of us who were breastfed, were then further colonized by natures original probiotic, colostrum. The foundation of our immune system is laid down very early in life and is affected by our passage into the world, and our first nourishment.

Did you know that we have more bacterial cells in and our our body than human cells? As my chiropractor likes to say, "if all our human cells disappeared a human shaped cloud of bacteria would be left behind" The bacteria that live in and on our bodies defend us from parasites and harmful bacteria, and help keep us alive!

Now lets consider how we as a society have sought to prevent illness, kill germs right? Every man, woman, and child knows about antibacterial soaps, wipes, sprays, and hand sanitizers. We are constantly inundated with the message that germ free = healthy, so we spray our homes from top to bottom with Lysol and cover ourselves and our children with Purell. Yes, we are killing off bacteria, but we are also hindering our natural immunity. No, I'm not saying we shouldn't wash our hands or clean our homes, but we have become so terrified of germs that we are attempting to sterilize our environments without realizing the repercussions.

Now think about how we treat illness in the United States. Nearly every sniffle, cough, and stuffy nose is combatted with an antibiotic. Why? The issue is multi-factoral.  1. Telling a patient their symptoms will resolve on their own with rest, hydration, and good nutrition doesn't really cut when they've been waiting for hours to be seen; so its an issue of customer satisfaction. 2. Antibiotics are easy to prescribe, and providers have been taught to do so. 3. The discovery of antibiotics was a scientific breakthrough and has saved millions of lives. Who wouldn't want to use the miracle drug?

Unfortunately we have been slow to realize that bacteria are smart and can adapt so as to become resistant to antibiotics. We now have "super bugs" that can't be treated with antibiotics! Additionally
there are now studies linking antibiotic use to the obesity epidemic and even to cancer. The rates of serious allergies and food intolerance have skyrocketed and some experts believe that this is a result of killing off all our good bacteria.

I think its safe to say that replacing our good bacteria can boost our immune system and promote overall health, so the question is how? Fermented foods are a fantastic way to get probiotics. Foods like saurkraut, kimche, and miso all contain healthy bacteria. My favorite however, is drinking home brewed kombucha tea.

Kombucha originated in China and has been brewed for thousands of years. It is reveared as the "immortal health elixir." Kombucha is a fermented tea that is brewed with a symbiotic colony of bacteria and yeast or a SCOBY. Also known as the "mother" this bacteria forms what looks like a mushroom. Kombucha is said to aid the liver in detoxification, heal the gut, and decrease joint pain. Bottom line, it's a fantastic way to get your probiotics. Here's my recipe for my seasonal brew.


Apple cider kombucha

1. SCOBY
2. Stainless steel soup pot
3. Large glass container
4. Filtered water
5. Organic caine sugar
6. Organic ginger tea bags
7. Clean dish towel

Second ferment:
1. Organic unfiltered apple juice
2. Pumpkin pie spice
3. Jars or bottles for bottling

 Bring water to a boil and add 1 cup of sugar. Add 5-6 tea bags and allow tea to cool. Add tea to glass jar and then add your SCOBY. Cover with a dish towel or paper towel secured with a rubber band, and set out on your counter. Allow to ferment for 7-10 days. You can taste test your kombucha and you'll know its ready when it is no longer sweet and tastes sort of viengary.

Now its time to bottle for the second ferment. I use recycled glass jars. Fill your jars 2/3 full with kombucha and then add apple juice and a pinch of pumpkin pie spice.  Be sure to leave some room in the jar, your kombucha will start to get fizzy. Apply the lid and set the jar on the counter. Allow to ferment for 3-5 days.

Enjoy!

Natural ways to increase your libido

 

As a women's health nurse practitioner one of the most common questions I get from patients is "what can I do to improve my sex drive?" Most say that they've noticed a steady decline in their libido, especially after having children. It is absolutely heartbreaking to hear women report that they've forgone sex for months, or even years because they "just haven't been in the mood." Now I'm not saying that sex is they key to a healthy and happy relationship, but it is an important part. Sex strengthens the bond between you and your partner, boosts immune function, releases depression-fighting endorphins, and gets the blood pumping! Blood flow from arousal and sex actually keeps the vaginal tissues healthy!

For most, the key to the whole deal is stress! Like illness, low libido often results from the constant state of stress most of us deal with every day. When you're stressed your body's top priority is keeping you in "fight or flight" mode so you can escape danger. Whether that means running away from a mastodon or dealing with an overly demanding job, your brain interprets stressful situations as a threat.  We face an overabundance of stressful stimuli and in response the hypothalamus activates the sympathetic nervous system. This complex pathway diverts all resources to your body's essential functions; basically you shift into survival mode. When the sympathetic nervous system is activated your adrenal glads pump out adrenaline and cortisol. Adrenaline increases your heart rate and boosts your blood pressure, while cortisol facilitates the release of glucose to fuel the brain, slows digestion, and reproductive functions. After all, arousal is not exactly high priority when you're running from a bear. Here's the thing about cortisol, over time, the normal adrenal response gets disregulated and no longer functions in its normal pattern. Cortisol should be highest in the morning, gradually dip throughout the day, and be lowest at night before you go to sleep.  Your body is only meant to be in fight or flight mode for short bursts, so eventually the adrenal response is blunted. Some will notice that they feel very tired upon waking, and don't feel fully awake until mid morning after several cups of coffee. It is common to experience fatigue in the afternoon and then, when its time for bed, suddenly catch a second wind and not be able to fall asleep.

Whether the medical establishment chooses to recognize it or not, adrenal fatigue plagues more than 80% of the population on some level. Most of us have not developed the tools to shift  from sympathetic to parasympathetic mode; from fight or flight to relaxation. So doesn't it make sense that a busy mom might experience a drop in libido? Talk about a constant state of stress!

So, back to the question at hand. How can we increase libido?

Reduce stress!
Lets face it, we can't always avoid stress but it's vitally important to to take a look at our crazy schedules and see where changes can be made. And ladies, QUIT TRYING TO DO EVERYTHING YOURSELF! Ask for help whether you think you need it or not because you do. It's also essential to find ways to handle stress that work for you. Whether its going to yoga, journaling, or taking a bubble bath. Figure out what works for your and use it! Too busy for any of that? Schedule time each day to do deep breathing. Just taking the time to do 5-10 slow deep breaths, fully inhaling and fully exhaling, can instantly incite the relaxation response.

Heal your Adrenals
There are a lot of schools of thought regarding the best ways to heal the adrenals and the protocols can get very involved. Having dealt with adrenal fatigue personally, here are my suggestions:

* Adaptogenic herbs: these are herbs that can either raise or lower cortisol depending on what your body needs. How cool is that?! They "adapt" to YOU! My top 2 supplements are Maca root powder and Gaia Adrenal support, which is a combination of ashwaghanda, rhodiola, and holy basil. I usually add the maca to my morning smoothie and take the adrenal support in the afternoon.

 

 

* Essential oils: Grapefruit essential oil is particularly beneficial in balancing cortisol and it aids in liver detoxification. I recommend rubbing 1-2 drops over each kidney and/or adding 3-5 drops to your drinking water daily. CAUTION: if you ingest oil be sure that you are using a brand that is safe for internal use. I use doTERRA and have had fabulous results. Ylang Ylang is effective for promoting relaxation and has strong antidepressant properties. Traditionally, the flowers have been valued as a powerful aphrodisiac and have been sprinkled on the bed of newlyweds. Fun fact: my husband and I honeymooned in Thailand and each night, our housekeeper would come in and diffuse ylang ylang oil for us. It took me nearly a year to figure out what that amazing scent was!

*Supplements:
Vitamin C is important for all components of the adrenal cascade. Some advocate taking several thousand milligrams in divided doses throughout the day. Since it is water soluable, you can overdose on Vitamin C but too much will give your diarrhea.Try it out and see how your body reacts.

B vitamins are also vital to adrenal function particularly B5, B6, and B12.

Fish oil decreases inflammation and it is essential for overall health. I encourage you  to invest in a quality brand. Your fish oil should contain EPA and DHA in a 3:1 ratio and these should equal 720mg or more. If it just says "fish oil" it doesn't actually contain the essential fatty acids that have health benefits.

Vitamin D is essential for immune function, cancer protection, and energy. You need to be supplementing daily!

I've used Metagenics supplements for about a year now, a will never use another brand. Use Banderson  for free shipping.

Hormonal support: Good news! DHEA, which is a precursor to testosterone, is widely available over the counter. When taken appropriately DHEA can help to heal your adrenal glands and boost libido. I recommend Pure Encapsulations and I advise women to start with 5mg daily and increase to 10mg. DHEA can also be prescribed by a health care provider in a cream form.

Exercise: Sorry can't avoid it! Exercise boosts endorphin levels which have been linked to increased sex drive. It also promotes healthy bodyweight, which is key in hormonal balance. If you truly have adrenal fatigue stick to yoga or walking rather than high intensity exercise because  you don't want to further stress your body.

Bottom line,  stress contributes to illness, depression, and low libido. Make YOUR selfcare a priority and let the healing begin!

Wise Woman Medicine: Part 1

I've found a lot of joy in experimenting with essential oils this year and one of my most beloved  practices is creating sumptuous blends. Each time I sit down to do this work I feel a strong connection to the medicine women of the past; to the ancient traditions that were guided by the wisdom of the earth. I know that sounds SUPER crunchy granola hippy dippy but that is the nature of this work. Using these oils has become a spiritual experience and setting the intention to create a blend for a special woman or a scared purpose is a great privilege.

Today's blend is inspired by my work as a birth doula. I rely on essential oils when I attend births but I had never made my own blend. I wanted to create a mix that would promote: a peaceful mind, inner strength, emotional release, and balance. Each oil was selected for its healing properties and for its beautiful scent. I cannot wait to try it out on some birthing mamas!

Peaceful Mama Blend:

 

Bergamot is known for its beautiful scent and for its

calming properties. It promotes energy and mental clarity, while decreasing stress and anxiety.

Frankincense it one the most prized essential oils. It has sedative properties and is grounding/balancing. It promotes cellular health and healing.

 

Ylang Ylang stimulates relaxation, eases tension, and combats exhaustion.

 

Lavender is perhaps the most widely known essential oil, and for good reason. It is a potent antidepressant, promotes relaxation, and relieves pain.

www.everythingessential.me, Modern Essentials 5th Ed.

If you are interested in creating your own unique blend or learning more about natural healing with essential oils please contact me at brittanyestradaanderson@gmail.com or visit www.mydoterra.com/brittanyanderson11

I'm back!

Greetings friends! After a long hiatus from the blogasphere I am back and could not be more excited. I've been working to transition my blog and social media to one easy-to-find location, and so here it is! The multiple facets of Brittany Estrada Anderson have converged! So much has happened this year and I have much to be thankful for. My goal of practicing integrative medicine is really taking shape and I've found further motivation from some incredible new friends. I wanted to devote this first post to some of the local women who inspire me each and every day.

Jennifer Derryberry-Mann:  My introduction to Jenni was quite serendipitous. We have a mutual acquaintance, and when I heard Jenni was moving to Nashville, I jumped at the chance to meet her.  You know when you meet someone and you instantly feel a connection? That is precisely how I felt when I first met Jenni.  She exudes wisdom and powerful feminine energy, and she shares my passion for birth. She is a prenatal yoga teacher, blogger, writer, and facilitator of women's circles. She is rapidly becoming a prominent figure in the Nashville birth community, and what a gift she is! Her support and encouragement have been invaluable this year.

Aubrey Vick: I completely credit Aubs with changing my life because it was her invitation that prompted me to attend my first CrossFit class. Today,  I absolutely cannot imagine my life without it! Aubs and I met last year when we were both employed at Lululemon. We instantly hit it off, and even though she has since moved away, I'm happy to say that we still keep in touch. Aubrey is wise beyond her years, a voice of reason and calm when I'm all up in my own head. Our latest venture is the FB page CrossFit Girl Problems. I'm so excited to watch it explode! 

Dani Williamson: I idolize Dani in so many ways, she is an absolute fireball! She is an integrative medicine practitioner and was kind enough to take me under her wing as a new graduate. In the short time that I've known her, she has taught me more than I learned during my entire graduate education. She is the epitome of the provider I strive to be. Dani is beloved by patients and she devotes so much of herself to her work. Her commitment encourages me to continue to pursue my goals as a WHNP.

Mary Crimmins: I met Mary by chance after I happened upon her website. I was looking for natural ways to combat my husband's allergies and asthma and a quick Google search led me right to Mary. We met about 4 months ago and she introduced me to doTERRA essential oils. Each day since has been a blessing and I am now a part of her team.  I feel so blessed to be learning from and working with someone who shares my passion for helping people become active participants in their health. 

Emily Smith: Emily and I met late last year when I was hired for my first job as an NP. She and I worked together to develop a natural health program that offered patients an alternative to traditional medical interventions. She has an incredible passion for holistic medicine and is working to build her business as a holistic practitioner. I am so looking forward to watching her vision come to fruition, and I hope she'll bring me along for the ride!

Jackie Neach: Jackie and I met only recently and I feel so grateful that she has come into my life. We both attended integrative health coach training at Duke and we share the vision of opening integrative practices of our own. Jackie also shares my passion of nutrition and fitness and I am so excited to partner with her to help people achieve optimal health and wellness.

While these women are a few of the standouts, there are so many amazing women I have yet to mention. I feel incredibly lucky to have consciously surrounded myself with loving, supportive friends. Where as I always felt a sense of competition and even animosity amongst women, particularly in the professional arena, I now feel a wealth of support from this beautiful community with which I have been blessed.