family health advocacy

Top 7 Health Benefits of Pumpkin

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pumpkin recipes

When most people think of pumpkins, they think of Halloween. Perhaps it’s time to change this perception and start thinking of pumpkins as a year round thing. Pumpkins are a highly nutritious-dense food that is rich in both minerals and vitamins, and low in calories. There are a number of different ways to introduce pumpkin into your daily nutrition including;

Click here to get our recipe for “Vegan Protein Bars” containing pumpkin seeds.

Here are some of the health benefits of eating pumpkin.

High in Vitamins

According to Maggie Michalczyk, a cup of pumpkin contains 200% recommended daily intake of Vitamin A, which is an essential vitamin for night vision and eye health.

Pumpkins orange color of concentration is carotenoid and is what similarly gives carrots, corn and tomatoes their colour and provides a host of health benefits. Beta-carotene, a type of carotenoid and precursor to vitamin A, helps improve cognitive function and decrease risk of type 2 diabetes.

Helps In Regulating Blood Pressure

Taking pumpkin is essential for a healthy heart. Pumpkin supports good health due to the presence of fiber, vitamin C and potassium. An increased intake of potassium is associated with a reduced risk of stroke.

Additionally, it helps protect muscle mass loss. Even more, studies suggest that consuming potassium is equally essential as decreasing your intake of sodium.

Reducing The Risk Of Cancer

A platter combo of iron, Vitamins A and C and other nutrients make pumpkin a natural armor against cancer cells. Notably, studies indicate that pumpkin helps in decreasing the risk of breast, prostate and colon cancer. Taking antioxidants present in food like pumpkins and beans can lead to reduced oxidative stress, which is a significant factor in decreasing cancer risk.

pumpkin squasg

Helps In Combating Diabetes

Pumpkin squash is low in calories. Following a low carb diet and losing weight is key to keeping away from type 2 diabetes.  This makes pumpkin a popular food for people suffering from or at risk of developing diabetes.

Research indicates that the phytochemicals present in the fruit help in controlling blood sugar levels; in turn, it helps lower the risk of diabetes. If you want to lose weight, you need food rich in fiber that can help in maintaining blood sugar levels.  That is precisely what you got when you included pumpkins into your diet.

Helps In Digestion

Pumpkins are known to be a good source of fiber. A fiber diet helps in keeping one full, therefore, promoting healthy digestion. Besides making you complete and satisfying your stomach, it helps in lowering the risk of obesity while at the same time supporting an increase in nutrient absorption such as iron and zinc.

Additionally, just like other hydrating fruits, pumpkins have a huge water content, which promotes healthy bowel movement, improved digestion, with fewer stomach grumbles.

Boosts Muscle Function

Pumpkin seeds are a good source of amino acids. Amino acids are known to be responsible for muscle building. So if you’re looking to gain muscle mass, it is recommended that you take pumpkin seeds. Besides, the presence of potassium in pumpkin can help improve muscle function.

Promotes Healthy Skin

Pumpkins contain compounds that can promote healthy skin. It’s rich in carotenoids in which the body can turn into Vitamin A. One cup of cooked pumpkin contains 245 percent of RDI for Vitamin A. Research indicates that carotenoids can act as natural sun blockers.

Let’s get started!

pumpkin

How To Include Pumpkin Into Your Diet

There are different ways to eat pumpkin. Here are some tips to help incorporate this nutritious vegetable into your diet.

  • Use canned pumpkin in any baking recipe instead of butter or oil
  • Combine Greek Yoghurt, cinnamon, honey, and canned pumpkin to make pumpkin smoothie or yogurt
  • Consume pumpkin seeds to gain more muscle mass

Click here to read, “Breakfast On The Go – Mixed Berry Smoothie”.

Final Thoughts

Too many people simply look to pumpkins for its decorative purposes. Nonetheless, its true value lies in its significant health benefits when included in your diet. If you are looking for a great low carb food, start consuming pumpkins regularly.

You’re one step closer.

Dangers Of Vaping

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E-Cigarettes Found to Have 10 times More Cancer Causing Ingredients than Regular Cigarettes

Recently the dangers of vaping has been all over the news and social media. Vocalizing the hidden risks after reports of numerous deaths and illness that incurred to seemingly healthy individuals.

Where It All Started

There have been many products developed over the years to help people quit smoking.  In fact, vaping was initially introduced for that exact reason. However, recent reports are stating that;

“e-cigarettes will impose similar long-term cardiovascular and pulmonary risks as those associated with conventional cigarettes.“

How Vaping Works

E-cigarettes are designed to deliver nicotine to a user in the form of vapour. Typically via a rechargeable battery-operated heating element. Hence where the word vaping came from.

The cartridges filled with nicotine and chemicals inhaled by the user are replaceable. However, the FDA has not evaluated e-cigarettes for their safety.

Dangers Of Vaping

Originally, E-Cigarettes became popular because of their ability to provide a hit of nicotine. Supposedly without the worry of added chemicals and toxins found in regular cigarettes. However, vaping cannot be considered risk free.  Reports are now surfacing stating that vaping can cause harm to the lungs and attribute to disease including COPD.

Furthermore,  there was a CDC study published in the journal Nicotine and Tobacco Research;

“More than a quarter of a million youth who had never smoked a cigarette used electronic cigarettes in 2013. This is a three-fold increase from 79,000 in 2011 to more than 263,000 in 2013.”

Here at Family Health Advocacy, we’re all about living the most healthy lifestyle that you can. Eating well. Enjoying movement. And eliminating toxins.

vaping

Are You Ready To Quit Smoking & Vaping?

Follow these tips:

1. Stop Buying Them!

They are harder to get your hands on if they’re not in the house. Also, the inconvenience of going to purchase them may allow you enough time to convince yourself not to buy them!

2. Load Up On Fruit & Vegetables

I know this sounds lame.  However the vitamins and minerals your body has lost from smoking must be replenished.  Helping yourself to reduce cravings.

For further information, click here to read, “Nutrition and Smoking: Foods to Help You Quit!”

3. Antioxidant Diet

According to research, eating a diet high in antioxidants, especially those found in tomatoes can help to repair lung damage caused by smoking.

4. Talk To Your Natural Health Practitioner

Your natural health practitioner can put together solutions customized specifically for you. There are many herbs and natural remedies that can support your body through this difficult transition.  Although natural, they are also very powerful to help you quit smoking.

Try these solutions for yourself.  Avoid the dangers of vaping, smoking, JUULing. QUIT TODAY!

Benefits Of Watermelon – Could It Be The New ‘Miracle’ Fruit?

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how many carbs in watermelon
Fact Checked
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Watermelon can be enjoyed in so many different ways. You can slice it, smoothie it, carve it, grill it, dunk it, drink it…Mmmm.  Are you salivating yet? If you aren’t doing it already, it’s time to have some fun with watermelon. This melon allows us to be both creative and adventurous. In addition, there are many health benefits of watermelon to go along with it. 

Benefits Of Watermelon

Watermelon is filled with nutrients, minerals and water. It contains few calories, is delicious and refreshing. It’s a great dietary source of two powerful plant compounds; lycopene and citrulline.

I once dreaded the thought of cutting bulky watermelons. Then I learned an easy technique to cut and chunk a watermelon in just a few minutes.  Before you turn your head to watermelon and its many health benefits, watch this video and let me show you how easy it is to cut a watermelon. By the end of the video you will be running to the store to grab this iconic summer fruit to try this technique yourself.

Watermelon has a mouthwatering flavor with no added sugar. Add to that the nutritional value and you have yourself a fruit your ready to work with! Here are some things watermelon can help with:

    1. Kidney Function – Have you heard that watermelon helps kidney function? Many kidney organizations and foundations have recommended watermelon as a healthy recipe for those with kidney disease. Watermelon contains Lycopene which is a fat-soluble antioxidant. This is the key ingredient benefiting kidney function.
    2. Detox – Watermelon is made up of 92 % water.  By virtue of being high in water content, this fruit induces urination.  As such, it can be very helpful in cleaning kidneys and other organs. In addition, the presence of antioxidants in watermelon also aid in slowing down premature aging that result in age spots that form on the skin. Combine that with its vitamin A content and this melon is sure to make your skin smile.
    3. Digestion – Watermelon contains dietary fiber for digestive health.  The high-water content also reduces the chance of constipation. Looking for more regular bowel movements?  Start slicing!  Click here to read, “Gut Problems? 7 Key Steps For Healthy Digestion”.
    4. Blood Pressure & Heart Health – That’s right! Sipping watermelon smoothies can lower and regulate blood pressure.  Thanks to its Citrulline content, watermelon can help reduce blood pressure. Citrulline has an antioxidant role but also has a strong role in vasodilation. The American Journal of Hypertension published a study showing that watermelon extract plays a key role in lowering blood pressure for people with hypertension.  In addition to the vasodilation effects of Citrulline, watermelons high amount of potassium and magnesium also play a role in a healthy heart. Citrulline and potassium are vasodilators.  This means they help regulate tension on arteries and blood vessels.  When arteries are dilated, there is less tension or pressure in the arterial walls which helps with stimulation of blood flow.  Thus reduce stress, especially on the cardiovascular system.  In addition to eating watermelon, those with prehypertension may want to consider talking to their Family Health Advocacy Doctor about taking a L-citrulline supplement.  Beta-carotene found in this watermelon not only gives this melon its vibrant color, but it’s also known to be a great antioxidant.  In addition it has anti-aging properties that can help in preventing age-related cardiac problems.  Click here to read, “Are You A Ticking Time Bomb? Try This Simple Exercise To Find Out Your Risk Of Heart Disease”.
    5. Controlling Diabetes – Many have heard the myth that watermelon is not good because its high in sugar or has a high glycemic index. Although the sweet taste may have you fooled, the truth is that it is not high in sugar. The fructose does contain a high glycemic index.  However, the glycemic load (how blood sugar responds to a particular food) is low.   Despite being sweet, it contains very few calories.  90% of its total weight is water. Packed with potassium and magnesium, this fruit helps aid in the proper functioning of insulin in the body. For those with diabetes, small amounts of watermelon in moderation can be beneficial to your health and a great guilt free snack
    6. Anticancer Properties – Recently, watermelons have gained a lot of interest.  Imparticular, dieticians and researchers are further studying its impressive level of lycopene. Lycopene has shown to reduce risks of prostate, lung, colon and endometrial cancer.  Watermelons phytonutrients (beta carotene and lycopene) may help in boosting the immune system, protect against oxidation and inflammation and will inhibit cancer cell growth with watermelons generous vitamin C levels. Therefore, this is a fantastic food to add to your cancer prevention diet.
    7. Relief From Impotence – Watermelon contains citrulline which turns into L-arginine in the body. L-arginine creates nitric oxide which is a gas that helps dilate blood vessels. Citrulline not only helps dilate blood vessel walls and help reduce blood pressure, but it also does the same to blood vessels in a man’s genitalia. With increased blood flow, there is an increase in erectile function.What are you waiting for? Grab some watermelon and enjoy the results.
benefits of watermelon

Nutritional Value of Watermelon

The health benefits of watermelon are vast. From enhanced recovery to staying hydrated.  In addition to disease prevention, providing vital nutrients, and many other benefits.

The beneficial elements of watermelon are mainly obtained from its unique mix of;

  • Nutrients
  • Minerals
  • Vitamins
  • Organic compounds

Notable vitamins include:

There are also a wide variety of phytonutrients and carotenoids including citrulline and lycopene.

Watermelon is low in sugar and high in nutrients and flavor! In comparison to other fruits this ratio is favorable.  

For those who are counting, watermelon is also low in calories. Only 46 calories per cup to be exact. Compare that to bananas which are 150 calories per cup of sliced or 200 calories per 1 cup of mashed banana.

On the note of calories, let’s be clear, the quality of food and what you are eating is far more important than the calorie count. A Hersey chocolate bar of 200 calories is far different then the 1 cup of mashed banana. 

watermelon juice benefits

How Many Carbs in Watermelon?

With 92% water and 8% carbs, watermelon contains little to no protein or fat and is very low in carbs.  So that equates to about 15-22g of carbs per slice depending on the size.

The Take Home

This delicious and refreshing fruit contains many vitamins, nutrients and minerals. Namely Citrulline and Lycopene that deliver many health benefits. 

Now that you know that watermelon is bursting with health benefits and how to easily prepare…it’s time to get slicing!

5 Ways to Keep Your Brain Healthy

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Brain function

Brain function and brain health has become a popular subject in the last decade.  This is likely due to the noticeable rise in neurodegenerative disorders like dementia and Alzheimer’s.   As such, people’s interest in taking control of their cognitive health has also increased.

Brain health has also become a widely popular topic in the world of sports and recreation. Since concussions are now recognized to have significant short and long term impact on injured players.

The fact is, unless you have neurodegenerative disorders in your family or have experienced a head injury, you probably won’t start thinking about your brain’s health until you start noticing symptoms such as;

Here’s the thing, the longer you wait to take action, the worse the problem can become.

You really should start thinking about your brain’s health today!  Look at taking preventative measures rather than waiting for signs of cognitive decline to appear.

So, how exactly do you keep your brain healthy? There are many simple ways to improve brain function and keep your mind sharp. Some of which you may already be doing!

Ways To Keep Your Brain Healthy

5 Tips To Help Keep Your Brain Function In Tip-Top Shape

1. Exercise Daily

Exercise has a whole host of benefits for your mental and physical health. Endorphins released during exercise work wonders warding off depression and bolstering the immune system.

Physical fitness also has been shown to increase mental sharpness as people age. Especially past the age of 40. Daily exercise helps maintain acuity in the prefrontal cortex of the brain, which is responsible for judgement and decision making.

2. Try To Go Keto!

Yes, the foods we eat do have an impact on our mental and cognitive health. Research shows that consuming a diet high in healthy fats and low in carbohydrates (known as a ketogenic diet) helps promote brain health by pushing your body into a fat-burning state, creating what we call ketones as a by-product.

Ketones are a very efficient and sustainable source of fuel for the body and the brain. Burning mainly sugar (carbs) as fuel creates inflammation in the body and the brain while ketones are said to be a much “cleaner” fuel. A keto-adapted individual will experience less brain fog, less memory trouble and better focus.

Click here to read, “Keto For Dummies – Beginners Guide For Keto”.

3. Get Enough Sleep

The fog of exhaustion will cloud your mental ability. Our brains store daily memories while we sleep. You need rest in order to remember even mundane details of daily life. You might even consider taking a short nap after learning something new or important, to help store it in your long-term memory.

Sleeping less than six hours a night has been shown to decrease mental sharpness even after one night. I am sure if you have young kids, you know exactly what I am talking about. What’s more, good quality sleep has also been shown to help the brain detoxify, which is crucial for keeping the brain healthy and sharp.

4. Flex Your Mental Muscles

You can improve your logic, problem solving, mental orientation and corrective thought process by working on puzzles and doing difficult mental tasks. For instance, start doing crossword puzzles. Studies show that older people who do crossword puzzles have better scores on a variety of cognitive tests than those who don’t.

To be fair, researchers aren’t sure if the puzzles cause better mental ability or if people with better mental ability tend to do more crossword puzzles. Nonetheless it can’t hurt to try! Don’t like puzzles? Try memorizing your friends’ and family’s phone numbers and birthdays.

5. Express Yourself Creatively

Creativity has more than one advantage when it comes to keeping your mind sharp and keeping a positive attitude. Creativity forces you to think and flex your mental muscles!  The results of creative work have been shown to reinforce self-confidence and help individuals enjoy their daily life. Try your hand at;

  • Writing poetry
  • Sewing
  • Taking up a musical instrument
  • Gardening
  • Painting

If you don’t feel artistic or creative, baking or writing in a journal are other great ways to express yourself. Try applying creative approaches to daily tasks like shopping on a budget or creating a new recipe with limited ingredients. Keep a good attitude about your ability to find solutions in everyday situations.

Your brain is an extraordinary machine, and although there is still a great deal we do not know about it, it doesn’t stop us from wanting to expand its capabilities. Don’t blame age for declining cognitive abilities. Instead, test out some of the methods listed above and keep your brain sharp!

Toxins – Are They The Real Reason For Infertility?

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toxins

Although we live in a pretty toxic world, women are still managing to have babies.  So, are toxins really that important?

YES! We all have different levels of exposure to toxins and different abilities to deal with toxins. If you have gene variants that make it difficult for you to detox, then you definitely need to reduce your exposure as there is a strong correlation between environmental toxins and infertility.

Top 10 Products To Watch For Containing Toxins!

toxins in nail polish

Nail Salons

I might be shot for saying this, but one of the most toxic places is a nail salon.  Especially since nail polish is toxic all on its own. If you can’t avoid the nail salon, at least find one that is well ventilated and sit as close to the door as you can.

You can also bring in your own non-toxic nail polish. Good brands include;

Plastic

Nearly everything we buy contains plastic.  Plastic contains ingredients, like BPA, that interfere with hormones so watch out for the following:

  1. Receipts – carry gloves with you when you shop and use them to grab receipts. Have cashiers put receipts directly into the bag, or get an email receipt.
  2. Food containers/dishes – heated plastic releases more chemicals and can cause these chemicals to leach into food. Look out for;
  • Styrofoam containers for coffee
  • Microwaved food packaging
  • Canned foods (the lining contains BPA)
  • Limit the amount of bottled water you drink
  • Never let bottled water sit in a hot car
  • Transfer any leftovers from restaurants to glass containers

Eat at home and prepare meals from scratch as much as possible to reduce plastic exposure.  Also, use fabric or wood toys whenever possible over plastic toys.

Dryer Sheets

These are loaded with chemicals and toxins so choose wool balls and add essential oils.

Hand Sanitizers

Hand sanitizers increase the absorption of BPA, one of the main toxins in plastic.  Thus, you really don’t want to handle receipts while wearing hand sanitizer.

toxins in makeup

Red Lipstick

Colored make-up and particularly red colors contain more lead. Other ingredients in make-up (and hair and skin care) you want to avoid are;

  • BHA/BHT
  • Coal Tar Dyes
  • DEA
  • Parabens
  • PEG compounds
  • Petroleum
  • SLS
  • Formaldehyde releasing preservatives

Using more natural make up can help reduce your toxic load. Good brands include;

  • Annmarie Skin Care
  • Beautycounter
  • Bare Minerals
  • Mineral Fusion
  • Zuzu Luxe

You can use the Environmental Working Group’s Healthy Living app to scan products at the store to see how toxic they are. Ideally, you want products rated a 1 or 2.  However, try to stick with products that are under 4 at least.

Click here to read, “What Chemicals Are You Putting On Your Face?!”

Sunscreens With Chemical Filters (ie. oxybenzone)

Chemical filters contain chemicals that can interfere with fertility and also cause birth defects. Use sunscreens containing mineral filters like zinc oxide and antioxidants like green tea. Good brands include;

  • Aveeno Baby
  • Goddess Garden Organics
  • Babyganics
  • Badger

Click here to read, “Are You A Sun Worshiper? What You Need To Know Before Stepping Out In The Sun!”

Aluminum

You will find aluminum in deodorant/anti-perspirant and cooking equipment. To reduce exposure, avoid aluminum cookware. Especially if you are making something acidic like spaghetti sauce as acid leaches more of the aluminum. Use parchment paper instead of aluminum foil. Use aluminum free deodorant like Native or Schmidts.

Non-organic Feminine Care Products

Most feminine care products are made with cotton. Cotton is a GMO crop. GMOs cause infertility in animals so you do not want these products on your body. Instead try;

  • Rael
  • Diva cups
  • Natracare
  • The Honest Company

Non-stick Cookware

These products contain perfluorinated chemicals (PFCs).  These chemicals can accumulate in your body and make it difficult to get pregnant. If you must use non-stick cookware, do not heat it any higher than medium heat.

EMF

EMF’s (electromagnetic frequencies)

Cell phones and wifi are everywhere but these technologies have a dark side. They can cause health problems and reduce fertility. Keep cell phones off your body (do not carry them in bras or pockets). Furthermore, keep them away from your bed when sleeping.

When talking on the phone, use the speaker or ear buds (not Bluetooth). Turn the wifi off while sleeping and get computers out of the bedroom. You can get shields for your phone that block the EMFs.

Detox Diet

The more natural the products you use, the better. Eat a healthy diet with proteins, carbohydrates, and fats to support the body in detoxing these chemicals.

Cruciferous vegetables like;

  • Broccoli
  • Cauliflower
  • Cabbage
  • Kale
  • Avocados
  • Cilantro
  • Artichokes

In addition, spices/herbs such as;

  • Turmeric
  • Cloves
  • Cinnamon
  • Thyme
  • Oregano
  • Black pepper

These are all great to include in your diet to support healthy detox.

If you’d like more information, click here to download my free guide to reducing toxic exposure.

Fibromyalgia – Doctors Discussion

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Dr. Morgan:

Are you suffering from fibromyalgia or the severe symptoms of fibromyalgia?  Or symptoms that are associated with fibromyalgia, like chronic pain?  Are you suffering from things like numbness and tingling?  Headaches?  Lack of energy?  Chronic fatigue?  Brain fog?

Dr. Casey:

Some people who have been diagnosed with fibromyalgia also experience other symptoms like;

  • Digestive problems
  • Back pain
  • Neck pain
  • Anxiety
  • Depression

There’s all sorts of different symptoms associated with fibromyalgia.  What’s worse then the actual symptoms is how they affect your life.  For a lot of people they find it very difficult to go out and enjoy the day with their family and friends when they’re suffering from fibromyalgia.

Do these mild to severe fibromyalgia symptoms resonate with you?  Do you want to know if you may have fibromyalgia?  Take our full Fibromyalgia Test

Dr. Morgan:

It’s really difficult to just be a part of your family.  If you have children, it can become difficult to take care of them which obviously puts a huge burden on relationships.  Sometimes you feel like a burden because you’re in chronic pain and not able to participate in family activities.

Dr. Casey:

And some people feel that they are a burden because sometimes there’s so much chronic pain and they have such severe fibromyalgia symptoms, they have a difficult time being able to work or support the family.  These symptoms can also be frustrating because it limits your ability to play sports and enjoy hobbies.

Dr. Morgan:

Some of our patients explain that they feel like getting out of bed in the morning is the biggest task in the world.  Others have so many symptoms that it limits them from being able to drive or it takes away the confidence to do so safely.  As a result, they are often left feeling isolated and hopeless.

Dr. Casey:  

Eventually they get to a point where they want to seek help.  A lot of sufferers will go out and seek a doctors help.  They want to figure out what’s going on with their body.  They want answers.

Some people have gone to doctor after doctor, after doctor and are left frustrated.  Often times, even though they are experiencing all of these symptoms, the doctor reports there’s nothing wrong or that they have Fibromyalgia.

Dr. Morgan: 

What is frustrating for most people about the diagnosis of fibromyalgia is people always wonder what caused it?

Dr. Casey:

Exactly, and quite frequently doctor’s say there’s no cause.  Or even worse, there’s no cure.

So you get this diagnosis but it’s of very little help.  There are so many questions but the diagnosis offers little to no answers.

Dr. Morgan: 

If anything it offers a feeling of being shackled to a diagnosis and feeling more helpless than you did when you went in to see the doctor.

Dr. Casey:

Typically if you go the medical route, there are approved medications that are prescribed to fibromyalgia sufferers such as;

There are people that do experience some benefit from these medications.  However on the whole, the fibromyalgia community are unhappy with this being the only solution.

First off, medications can be dangerous. Secondly, in most cases, they are not effective.

I know that people are looking outside of the medical world and they’re looking for a solution to the actual underlying problem.

Dr. Morgan:

When someone is diagnosed with mild to severe fibromyalgia they often feel helpless.  They maybe have a medication that might be giving them some relief or no results.  This can be frustrating.  However, even more frustrating is telling their family;

“I’ve been diagnosed with fibromyalgia”

And hearing crickets.  Having nobody understand you.  Even worse, having people think it’s all in their head.

Dr. Casey: 

Here’s the problem.  You can be diagnosed with fibromyalgia but you look good or you look “normal”.  Just look like everybody else.  Thus, people can’t really identify with the fact that you’re suffering with all these different symptoms.  In many cases your own friends and family don’t believe you and say it’s all in your head.

Dr. Morgan:

Imagine this; You have a condition you’ve been diagnosed with.  You don’t know what the underlying cause is.  Don’t have a straightforward cure or solution for it.

You are given a medication that gives you little to no results along with potential side effects.  Your family doesn’t understand and you’re feeling alone and helpless.   At this point you’re desperately looking for answers.

If you go to the bookstore there might be a handful of books on fibromyalgia.  When searching online, you don’t know which information you can trust and what resources you should use.

This is why we have created an online community for people affected by fibromyalgia.

Hey Dr. Casey, I guess at this point we should let them know who we are!

Dr. Casey: 

I’m Dr. Casey, I’m a doctor of Natural Health.  This is my sister, Dr. Morgan. We’ve been practicing together over the last 10 years so we have years of experience dealing with patients with mild to severe fibromyalgia.

The reason why we are starting this community and filming videos is because fibromyalgia is one of the most frustrating, misdiagnosed and misunderstood conditions people are dealing with today.

People are searching for answers.  A lot of our patients are asking us to help people they know located around the globe because they have had great results in our office.  As a result, we have created a community where people can join in and be with other people who are in a similar situation.  At the same time provide a resource for people to get help from us and other doctors we work with all over the world.

Dr. Morgan:  

So that is one of the reasons why we created the Family Health Advocacy community.

Dr. Casey: 

Family Health Advocacy is a natural health website and social community with loads of original content from contributing healthcare practitioners around the world.  Our goal is to help you and your family get healthy.  However, today specifically we’re here to talk about Fibromyalgia.

Dr. Morgan: 

I think what really draws us to fibromyalgia is that in practice we’ve helped so many people affected by it.  We have handed them Kleenex while they open up and tell us about their lives.  We’ve had people very close to us experience chronic pain and fibromyalgia.  Sadly, we’ve also witnessed lives be destroyed.

On the other end of things, through our care, resources and tools that we’ve been able to provide, we’ve seen many lives be restored.  That is what absolutely fulfills us.  This is why we are so excited to provide resources worldwide and not just to our local community.

Dr. Casey:

And, it’s important that we start helping people worldwide because this is a condition that crosses all borders!

Dr. Morgan:

The statistics around fibromyalgia are jaw-dropping.  2 out of every 100 people here in North America experience fibromyalgia and chronic pain.  That’s 6% of people worldwide.

Dr. Casey: 

Which equates to 450 million people suffering with fibromyalgia world wide.  It is a fact that women tend to suffer the most.  At least 70 % of fibromyalgia sufferers are women.  And what’s crazy is that because everything is online now, we know that over a million people are Googling fibromyalgia online every single day.

Click here to read, “Fibromyalgia Symptoms Affect Mostly Women”.

Clearly there’s a lot of searching for answers and this is what we plan to provide for everyone.

Dr. Morgan: 

It’s confusing because fibromyalgia is also coined the “copycat” diagnosis. One statistic I’ve came across reported that two-thirds of mild to severe fibromyalgia diagnoses are actually misdiagnosed.

It could be misdiagnosed with other conditions like;

So we’re here to help clear up some of the common misunderstandings.  Help people find the help that they need.

We have the experience to help point people in the right direction and provide the right tools.  We have started putting out Facebook live videos discussing different aspects of the condition.

Suffering From Fibromyalgia? You Have To Acknowledge This One Thing

Dr. Casey: 

The goal being to provide information that you can sink your teeth into right now.  To start making some changes to improve your health.  We will continue to offer you helpful information and guidance moving forward.

Dr. Morgan: 

We encourage you to engage with us.  Click like!  Click share!  Feel free to ask us questions or give us feedback as we’re here to support you.  We are here as a community we want to help each other and that’s our real promise to you.  So stay tuned and keep checking in.

Click to read, “The Dos and Donts of the Fibromyalgia Diet” for the best supplements for fibromyalgia.

How You & Your Partner’s Fertility Can Be Affected By Gum Disease

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hydroxyapatite, hydroxyapatite toothpaste, calcium hydroxyapatite, nano hydroxyapatite

When you and your partner decide that it’s time to start or grow your family, it’s a special time for everyone involved.  You may feel that you and your partner have taken the necessary steps to prepare.  However, dental care and having a healthy mouth is one thing that’s often overlooked when couples are trying to conceive.

Dental health can play a big role in fertility.  Especially if you or your partner are suffering from gum disease.  Practicing dentistry for more than 20 years, I have helped many couples with their dental health.  Helping to ensure they have a healthy mouth increasing the chances of conceiving.

Here’s how gum disease can affect your fertility and some ways that you can work to prevent the condition.

What Is Gum Disease?

Gum disease, also known as gingivitis, is a bacterial infection in your mouth that causes inflamed gums.  Early symptoms of gum disease include red, swollen gums, and bleeding during brushing.

Left untreated, symptoms can become more severe and cause receding gums or loose teeth.  It can also quickly turn into Periodontitis which is a more severe form of the disease.  Gingivitis is caused most often from poor oral hygiene habits.  However, other factors can cause the disease as well.  This includes medication, illness, and hormone changes.

This condition can have an effect on you and your partner’s chances of conceiving.  So, if you think you may have gum disease, it’s important that you visit your dentist as soon as possible and discuss treatment plans in order to achieve a healthy mouth.

Gum Disease & Fertility

You may be wondering, how gum disease affects your fertility while trying to conceive a child?  Well, women who suffer from gum disease may take up to seven months or more to conceive.  This is in contrast to women who don’t have the disease and can conceive in about five months.

However, this goes for men as well.  Men with poor oral health are more likely to face male factor infertility due to the elevated levels of bacteria in the mouth.

If you and your partner are trying to conceive, ask your dentist for a review of your gum health.  You and your partner will want a healthy mouth so it doesn’t affect your fertility.  Furthermore, increasing your chances of conceiving.

oral hygene

Taking Preventative Measures

Working towards preventing gum disease is the best way to keep your mouth healthy so it doesn’t affect your chances of conceiving.  Continue practicing a good dental care routine.  This includes;

  • Brushing twice a day
  • Flossing once a day
  • Rinsing with an antimicrobial mouthwash
Other ways to help prevent oral diseases include;
  • Reducing stress
  • Maintaining a well-balanced diet rich in vitamins
  • Avoiding grinding your teeth

However, even if you do take the proper measures to help prevent gum disease, you still may be susceptible to the disease.  If so, your dentist or periodontist may recommend;

  • More frequent check-ups
  • Cleanings
  • Treatments

All in order to better manage the condition.

Natural Solutions

You can also work to combat the disease naturally, at home, if you choose.  One study shows that the compounds in cranberries may help regulate periodontitis-related inflammation.  They may also prevent bacteria from sticking to the teeth.

While natural remedies can help prevent gum disease and lessen the symptoms, they may not work for everyone.  So, if you suffer from severe gingivitis or periodontitis you will need to work with a dentist on treating the condition.

Vitamin C is another natural remedy for protecting your gum health.  Research has shown that those who consume more vitamin C have a lesser risk of developing periodontal disease.

You can incorporate more vitamin C into your diet by eating foods such as;

  • Oranges
  • Grapefruits
  • Kiwis
  • Mangoes
  • Papaya
  • Broccoli

Also, consider taking natural supplements of Vitamin C to help you increase your intake.

Click here to read, “5 Super Foods For Natural Fertility”.

A final natural remedy that you can use to improve your dental health at home is oil pulling.  This long-used method involves swishing a tablespoon of oil (i.e. coconut oil or sesame oil) around your mouth for about 15 seconds.

While the research on the health effects of oil pulling are limited, research has shown that this remedy may reduce plaque buildup and offer some protection against gum disease. You can do your own research as well or talk to your dentist about some ways you can naturally protect your mouth against tooth decay and gum disease at home.

Final Thoughts

As you prepare to grow your family, it’s important to embrace all the special changes that will be happening in your life.  However, there may be outside factors that are affecting your fertility.  One of course being your oral health and gum disease.

If you or your partner suffers from gingivitis, it can take you longer to conceive and affect your fertility greatly.  That’s why it’s important to work towards preventing the disease and seeking treatment.  Click here to locate an emergency dentist near you.

 

All this could put you on the path towards conceiving quicker so you can bring a new life into this world. For further information on fertility, click here to read, “Trying To Conceive? Follow These Important Steps!”

Carpal Tunnel Syndrome Treatment

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carpal tunnel syndrome

Carpal Tunnel Syndrome can be an incredibly frustrating condition and Carpal Tunnel Syndrome Treatment can be even more frustrating if looking for a natural solution.  The syndrome frequently disrupts a person’s ability to;

  • Get quality sleep
  • Perform at their job
  • Do simple daily activities that at one time many took for granted

Frequently, this condition is characterized by pain in the wrist area.  However, symptoms can include pins and needles or numbness and tingling.  This sensation usually occurs in the hands and fingers, or in the arms up to the elbow.  When the condition gets really bad, some people even have difficulty grabbing objects such as holding a glass of water.

The Source Of Carpal Tunnel

Symptoms of Carpal Tunnel can be caused by potential nerve entrapment sites.  This includes the wrist and elbow and need to be examined by a qualified healthcare practitioner.

The most commonly overlooked source of Carpal Tunnel symptoms come from nerve roots in the neck.  In fact, a study in in the Journal Lancet showed that up to 75% of carpal tunnel patients had a nerve problem in their neck.  As, such, it’s for this reason I strongly suggest that anyone displaying these symptoms should have their spine and nervous system assessed by a chiropractor.

I have helped countless patients who were diagnosed with, or demonstrating symptoms of Carpal Tunnel Syndrome.  Those who sought help are now living pain free.  Unfortunately, too many people are quickly told by their medical doctor that they need medication or even surgery.  With many Carpal Tunnel Syndrome cases reportedly being mis-diagnosed,  in most cases these procedures offer little help.  Furthermore, they have the potential to make matters worse!

foods high in b6

What Does Food Have To Do With It?

There is a strong possibility that there is a nutritional component to a patients Carpal Tunnel Syndrome. This potential evidence should not be ignored.  In fact, the symptoms could be due to nutritional deficiencies or heavy metal toxicity.

For example, a number of studies have linked people deficient in vitamin B6, to Carpal Tunnel Syndrome.  So if you are deficient, this is something that definitely needs to be addressed.

To reverse this condition, patients normally take 1-3 Vitamin B6 200 mg 1-3 times day, for a couple months.  Also, consider getting tested for zinc deficiency, as this can prevent the conversion of B6 into its active form.

Click here for tips to avoid surgery and medication. 

If all of this fails, its time to consider having your levels tested for heavy metal toxins.  This can be resolved with a heavy metal detox program.  A naturopath or certified practitioner of functional medicine can help you with this.

A "Not So" Known Cause Of Wrist Pain

Get To The Root Of It!

First off, the important thing is that you get to the root of the problem.  Find the cause in order to avoid further suffering.  If you do, you should be able to get your life back in a matter of weeks.  Once again enjoying all that life has to offer.

Second, whatever you do, DO NOT neglect the problem.  Too often I have seen people wait 4-6 weeks (or more) hoping the symptoms will just go away on their own.  Only, instead of them going away the problem has now turned into a chronic one.  So, take action now!

Click here for information on a natural muscle pain relief product FHA approved!   

These steps should provide a clear action plan in the case that you are experiencing any of these symptoms.  I hope this is helpful to anyone suffering with symptoms of Carpal Tunnel Syndrome.  Also to anyone that knows someone who is suffering from it.

You’re one step closer!

Are You A Ticking Time Bomb? Try This Simple Exercise To Find Out Your Risk Of Heart Disease

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cardiovascular disease

A friend (a practicing neurosurgeon) sent me an email the other day about cardiovascular health that really caught my attention. The subject line read;

“Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men.” (1)

I quickly went to check the validity of such a statement.  I mean, could it be?  A simple, no-cost, exercise that can be used as a tool to predict future cardiovascular events?

The study looked at whether a clinician could determine an association between a person’s fitness level and cardiovascular disease (CVD) risk.  All while using an office-based assessment tool.

Physical inactivity, lifestyle and increased CVD risk have all been well documented. (2–5)  The importance of researching this topic is obvious.  Heart disease remains one of the leading causes of mortality in the world.  In fact, The World Health Organization has posted that;

  • CVD is the number 1 cause of death globally – more people die annually from CVDs than from any other cause.  An estimated 17.9 million people died from CVD in 2016, representing 31% of all global deaths. Of these deaths, 85% are due to heart attack and stroke.
  • Most cardiovascular diseases can be prevented – by addressing behavioral risk factors.  These include;
  • Tobacco use
  • Unhealthy diet
  • Obesity
  • Physical inactivity
  • Harmful use of alcohol using population-wide strategies. (6)

Click here to read, “Sitting Too Much is the New Smoking”.

firemen

A Retrospective Longitudinal Cohort Study

This study followed over 1100 occupationally active men.  Firefighters, 18 years of age and older, for over 10 years, stratified into 5 groups based on two factors;

  • Fitness level
  • The number of push-ups they could complete.

Baseline and follow-up physical examinations were completed within a 7-year window.  It included exercise tolerance in addition to push-up ability.  The outcomes were adjusted for age and body mass index among other variables (BMI).

The Findings

When the statistical analysis was completed in 2018 researchers found;

A significant negative association between baseline push-up capacity and increased CVD risk.  This was across 10 years of follow-up.

So how many push-ups were associated with decreased CVD risk?  Participants able to complete more than 40 push-ups had a significant reduction with risk of CVD.  This was compared with those completing fewer than 10 push-ups.

cardiovascular exercise

The findings of this study suggest that;

Performing 40 or more push-ups significantly decreases the incidence of heart disease events among active, adult men.

As a clinician, it is worthwhile to assess the functional capacity of our patients.  Talk to your doctor before starting any new exercise program.  Especially if you are taking medication.  Alternatively, it would be interesting to see studies observing females as well as different age-groups to see if the results could be replicated.

Click here to read, “Stroke And Heart Attack Linked To Drinking This!”

Now drop and give me 40!

 

References:
  1. JAMA Network Home
  2. The American Heart Association. Circulation.
  3. A policy statement from the American Heart Association. Circulation. 
  4. Steps to move the science forward. 
  5. The PURE study. Lancet. 
  6. The World Health Fact Sheet on cardiovascular diseases.

Adrenal Fatigue? 7 Tips to Fight Back Naturally

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adrenal fatigue

Everyone has felt stress at some point in their lives.  That feeling of being so overwhelmed and overworked that you can’t eat or sleep.  Unfortunately, stress has become ingrained in our culture.  We associate it with hard work and success, assuming that we can’t have one without the other.   Though some stress is necessary, we often bite off more than we can chew.  We fail to realize that the more stressed we are, the less efficient we are.  We ignore the negative effects stress has on our bodies but unnecessary stress can lead to a multitude of symptoms including:

  • Adrenal fatigue
  • Exhaustion
  • Anxiety
  • Sleep disturbances

.

adrenal glands

What Are Adrenal Glands And What Do They Do?

The adrenal glands (also known as suprarenal glands) are the triangle-shaped endocrine glands that sit on top of your kidneys.  The adrenal glands are hormone producing glands similar to ovaries, testicles and the thyroid.  They are the regulators of your body as they’re responsible for regulating stress responses and play an important role in the maintenance of a healthy immune system.

Adrenal glands are key contributors to:
  • Proper thyroid function
  • Balance of hormones
  • Maintaining one’s ideal weight
  • Stabilizing emotions
  • Controlling cravings

Multiple studies have proven that the health of the adrenal glands will dictate the health and recovery of many types of chronic illnesses.  Since chronic stress is the main cause of overactive adrenals, it’s important that we find a way to control and eliminate stress.

Click here to read, “CFS – Chronic Fatigue Syndrome Symptoms & Natural Solutions”.

Moreover, proper nutrition, adequate rest, and exercise is also very important. Unfortunately, an astounding amount of people suffer from adrenal fatigue due to lifestyle factors that are often overlooked.

What is Adrenal Fatigue?

Adrenal fatigue is a common side effect of stress and has three phases:
  1. The Alarm Phase – when the body is acknowledging stress
  2. The Resistance Phase – when the body is trying to fight stress
  3. The Exhaustion Phase – when the adrenals become tapped out.

Depending the phase a person is in, the levels of cortisol (produced by the adrenals) will range from high or low at different points in the day.  Cortisol levels should be at their peak in the morning.  So, when we wake up we feel refreshed and ready to go.  Alternatively, they should be at their lowest at night when it’s time to go to bed.  Any variation of these levels will affect a person’s well-being.  Especially if stress is experienced for long periods of time.  Hence the last phase being exhaustion.

Click here to read, “Bedtime Woe’s? – 5 Simple Tips For Blissful Zzzz’s”.

Other than exhaustion, additional symptoms of adrenal fatigue include:
  • Excessive perspiration
  • Dark circles under the eyes
  • Cravings for salt
  • Chronic infections
  • Low blood pressure
  • Low blood sugar
  • Muscle twitches
  • Lack of libido
  • Light headed
  • Poor concentration
  • Sleep disturbance (typically waking up between 2-4 am)

So what can you do?  There are numerous natural ways to support the adrenals.

adrenal fatigue

Are Your Adrenals Fatigued?

I see the following scenario regularly in my practice.  A busy mom with a demanding career comes in complaining of;

  • Hot flashes
  • Insomnia
  • Fatigue
  • Loss of libido
  • Inability to lose weight
  • Feeling low

For the last 15 years she has been dealing with;

  • Work deadlines
  • Kid’s sports
  • Homework
  • Cooking
  • Cleaning

She goes from morning to night with little sleep.  Her adrenals are tired but she pushes through the chronic fatigue and insomnia.  She notices other symptoms such as headaches, inability to lose weight, and mood swings.  This common scenario is what many natural health professionals refer to as, “adrenal steal”.

Unable to function properly due to years of stress, the adrenals are forced to steal key hormonal building blocks from other hormones like:

  • Progesterone
  • DHEA
  • Estrogen
  • Testosterone

Hence contributing to hormonal imbalances and a slew of side effects that come with them.  Keeping the adrenal glands in check is the best way for women to avoid fatigue and keep their hormones happy.

How to Fight Adrenal Fatigue

chiropractor

See a Chiropractor – Chiropractic care plays a crucial role in adrenal health.  Physical, chemical or emotional stressors can cause stress on the spine and nervous system.  The goal of chiropractic care is to balance and optimize the entire nervous system contributing to healthy adrenal function in addition to a multitude of other health benefits.

early to bed

Go to Bed Early – You should be sleeping 7 to 8 hours and preferably going to bed before midnight.  Make sure you allow some time to wind down and relax to help your cortisol level lower before bed.

clean eating

Eat Clean – Avoid processed foods and sugar.  Focus on good fats, moderate protein, and tons of veggies that are phytonutrient rich.  You are what you eat, so feed your body the right fuel.

Take an Adrenal Support Supplement – Consuming whole, organic foods rich in phytonutrients is great for adrenal support.  However, supplementation is sometime needed to support proper adrenal function.

Beneficial supplements Include:
  • B complex
  • Vitamin C
  • Vitamin D
  • Magnesium
  • Zinc
  • Omega 3 fatty acids

Also beneficial are botanical adaptogens.  They can be taken to help support the adrenal glands throughout the stress response process.

Examples of botanical adaptogens include:

  • Ashwagandha root
  • Rhodiola rosea extract
  • Suma
  • Schisandra chinensis berry extract
yoga, meditation

Exercise – Regular exercise is known to combat stress, which helps to improve adrenal function.  But be aware that if your adrenals are exhausted, intense exercise may be more detrimental than beneficial.  Try yoga or meditation.

Click here to read, “Put A Little Namaste In Your Life”.

cortisol saliva test

Get Tested! – Measuring cortisol levels can help determine adrenal health.  The Cortisol Saliva Test also know as the Adrenal Stress Test, has become the preferred way of evaluating cortisol levels.

A newer test, the DUTCH test, is another method one can use.  The test involves a urine steroid hormone profile.  This measures hormones and hormone metabolites (called conjugates) in a dried sample.

Heart Rate Variability (HRV) technology used by chiropractors, is another way to evaluate stress.  It measures and tracks a patient’s autonomic nervous system state.

Think your adrenals are suffering from adrenal fatigue?  Start by taking an inventory of your life stressors and see which ones you can kick to the curb following the 7 tips above.