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<p>When it comes to managing pain or recovering from an injury, people often hear about physiotherapy and osteopathy. Both are effective ways to improve health, but they differ in approach and techniques. Understanding these differences can help you make informed decisions about your care.</p><h2>What is Physiotherapy?</h2><p>Physiotherapy focuses on restoring movement and function. Therapists use exercises, manual therapy, and education to help patients. They work with people who have injuries, disabilities, or illnesses. The goal is to improve physical strength, balance, and flexibility. Their work is essential in helping patients recover from surgeries or acute conditions focussing on the musculoskeletal system, which encompasses bones, muscles, and joints.</p><figure id="figure-rashh1w8pjm27xffmr"><img id="rashh1w8pjm27xffmr" src="https://media.gettyimages.com/id/1478745519/photo/close-up-of-physiotherapist-working-with-patient-on-the-bed.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=0x9MZ3BnzBHZslxPyDvDJJQo3iuGAw6bpW1edy6vlLI=" alt="Close up of Physiotherapist working with patient on the bed" title="Close up of Physiotherapist working with patient on the bed" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1478745519/photo/close-up-of-physiotherapist-working-with-patient-on-the-bed.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=0x9MZ3BnzBHZslxPyDvDJJQo3iuGAw6bpW1edy6vlLI=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>What is Osteopathy?</h2><p>Osteopathy is a holistic healthcare approach that focuses on diagnosing and treating issues related to the body's structure using manual techniques. Osteopaths begin their assessment also with the musculoskeletal system.</p><p>In addition to the musculoskeletal system, osteopaths further examine the visceral components of the body, including the organs. Factors such as previous surgeries, chronic inflammation, and lifestyle choices—such as alcohol consumption, smoking, and medication use—can all impact the visceral organs, leading to tension and discomfort. For instance, while a heart attack may cause pain in the left arm, an irritated liver can manifest as pain in the right shoulder or neck. Treating it with standard physiotherapy might have helped, but the problem always returned. By addressing these visceral components through hands-on techniques, osteopaths can facilitate the release of tension and restore balance.</p><p>Another key aspect of osteopathy is craniosacral therapy, which involves gentle stretching, massage, and manipulation of the connections between the skull - cranium - and the sacrum - the pelvic bones and tailbone. </p><p>These technique sets osteopathy apart from standard physiotherapy, as it employs specific methods and reflects a broader understanding of the interconnectedness of the human body. Osteopaths believe in the body’s inherent ability to heal itself and strive to support this process by enhancing circulation and relieving tension. Osteopathy can effectively address a variety of conditions, ranging from back pain to digestive issues.</p><p>In summary, while physiotherapists are experts in managing acute movement-related problems, osteopaths possess a comprehensive understanding of the body as a whole, dealing more with chronic problems. They excel in identifying and addressing the root causes of tension and discomfort, making them valuable partners in your journey toward optimal health.</p><figure id="figure-l1oiesljaqm27y1pu2"><img id="l1oiesljaqm27y1pu2" src="https://media.gettyimages.com/id/1918404895/photo/craniosacral-technique.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=JC0rK8VIv_RbhGNtHH29oG4eqXMMIi4WMf5scM5nV4Q=" alt="Craniosacral Technique" title="Craniosacral Technique" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1918404895/photo/craniosacral-technique.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=JC0rK8VIv_RbhGNtHH29oG4eqXMMIi4WMf5scM5nV4Q=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Key Differences</h2><h3>Approach to Treatment</h3><p>Physiotherapists and osteopaths both aim to improve health, but they use different methods. Physiotherapists often prescribe exercises and use equipment to aid recovery. Osteopaths rely more on manual techniques to address issues.</p><h3>Focus Areas</h3><p>Physiotherapy is more focused on rehabilitation and physical recovery. It is common in sports and post-surgery care. Osteopathy, on the other hand, takes a broader view of health taking into account the whole body, including skull and organs. It considers how different systems in the body interact and affect overall well-being.</p><figure id="figure-42e5o7twpm27xfhwz"><img id="42e5o7twpm27xfhwz" src="https://images.unsplash.com/photo-1643297654416-05795d62e39c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNXx8aGVhbHRoY2FyZSUyMHByb2Zlc3Npb25hbHN8ZW58MHx8fHwxNzI4ODQ0NTg4fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="healthcare professionals" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1643297654416-05795d62e39c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNXx8aGVhbHRoY2FyZSUyMHByb2Zlc3Npb25hbHN8ZW58MHx8fHwxNzI4ODQ0NTg4fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Choosing the Right Approach</h2><p>Choosing between physiotherapy and osteopathy depends on your needs. If you are recovering from a specific injury or surgery, physiotherapy might be more suitable. If you are looking for a holistic approach to health, osteopathy could be beneficial.</p><p>It is important to consult with healthcare professionals. They can guide you based on your condition and health goals. Both physiotherapists and osteopaths can work together to provide comprehensive care.</p><p>At Lotus Lech, our team includes both physiotherapists and osteopaths. We believe in offering personalized care that meets the unique needs of each client. Whether you need rehabilitation or holistic treatment, we are here to help you on your journey to better health.</p>

Physiotherapy vs. Osteopathy: Understanding the Key Differences

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<p>Insulin resistance is a condition where the body's cells do not respond well to insulin. Insulin is a hormone that helps cells absorb glucose from the blood. Just like your body can build up a tolerance to caffeine over time, it can also become less sensitive to sugar with prolonged exposure. This process, known as insulin resistance, happens when your body is regularly flooded with high amounts of sugar over a long period. When cells resist insulin, glucose builds up in the blood, leading to higher blood sugar levels.</p><blockquote><p>This is much like how drinking coffee regularly can make you need more of it to feel energized.</p></blockquote><h2>Causes of Insulin Resistance</h2><p>When you eat sugar or carbohydrate-rich foods, your body breaks them down into glucose (sugar), which enters your bloodstream. To help your cells absorb this glucose for energy, your pancreas releases a hormone called insulin. Under normal circumstances, insulin allows your cells to efficiently take in the sugar and use it.</p><figure id="figure-bg0mjstym27pngow"><img id="bg0mjstym27pngow" src="https://cdn.durable.co/blocks/1czURpUvRugm3HDf62GDqdYubHsCsH8srMHLlouFFR1UJJmeWOJkhNDXQAPtH4Gg.jpg" alt="black wooden table and chairs" title="black wooden table and chairs" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1czURpUvRugm3HDf62GDqdYubHsCsH8srMHLlouFFR1UJJmeWOJkhNDXQAPtH4Gg.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>However, when your diet is consistently high in sugar, your body is constantly producing insulin to manage those levels. Over time, your cells start to become "resistant" to insulin’s effects. In other words, your body needs to produce more insulin to have the same impact as before. This is much like how drinking coffee regularly can make you need more of it to feel energized.</p><p>As this resistance builds up, your body’s ability to manage sugar in the bloodstream diminishes. This can lead to chronically high blood sugar levels, which are a precursor to more serious conditions like type 2 diabetes, PCOS, fatty liver, hypertension and the list goes on. Insulin resistance doesn’t happen overnight—it’s a gradual process driven by factors such as:</p><ul><li>Frequent sugar consumption: Regular intake of sugary foods and drinks keeps insulin levels high, making it harder for your cells to respond effectively.</li><li>Lack of physical activity: Staying sedentary can make it more difficult for your muscles to use glucose properly, worsening insulin sensitivity.</li><li>Excess body fat, especially around the abdomen: This is linked to metabolic disturbances that drive insulin resistance.</li><li>Chronic stress: Stress hormones like cortisol can interfere with insulin function, further contributing to resistance.</li><li>Poor sleep habits: Inadequate sleep has been shown to disrupt how the body processes sugar and can lead to insulin resistance over time.</li></ul><h3>Diet and Insulin Resistance</h3><p>Diet is another important factor. Consuming a diet high in processed foods, a lot of breads and pasta, and unhealthy fats can also lead to insulin resistance. These foods can cause weight gain and inflammation, which can worsen insulin sensitivity.</p><h2>Consequences of Insulin Resistance</h2><p>When insulin resistance is not managed, it can lead to a variety of complications. These conditions occur when blood sugar levels are consistently high. Over time, high blood sugar can damage organs and lead to:&nbsp;</p><ul><li>Type 2 Diabetes: Insulin resistance is a leading cause of type 2 diabetes. As the body becomes less responsive to insulin, blood sugar levels rise, eventually leading to diabetes.</li><li>Heart Disease: Insulin resistance increases the risk of cardiovascular diseases, including heart attacks and strokes, due to its effects on blood pressure, cholesterol levels, and inflammation.</li><li>High Blood Pressure (Hypertension): Insulin resistance is linked to elevated blood pressure, increasing the risk of heart disease and other complications.</li><li>Obesity: Insulin resistance often leads to weight gain, particularly around the abdomen, contributing to obesity, which further exacerbates the condition.</li><li>Metabolic Syndrome: This cluster of conditions—including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels—greatly increases the risk of heart disease, stroke, and diabetes.</li><li>Polycystic Ovary Syndrome (PCOS): Insulin resistance is common in women with PCOS and contributes to symptoms such as irregular periods, infertility, and excess hair growth.</li><li>Fatty Liver Disease: Insulin resistance can lead to the accumulation of fat in the liver, resulting in non-alcoholic fatty liver disease (NAFLD). This can progress to liver inflammation, scarring, and potentially liver failure.</li><li>Chronic Kidney Disease: Persistent high blood sugar and insulin resistance can damage the kidneys over time, leading to chronic kidney disease.</li><li>Atherosclerosis (Hardening of the Arteries): Insulin resistance can promote the buildup of plaque in the arteries, increasing the risk of cardiovascular diseases.</li><li>Increased Risk of Certain Cancers: Insulin resistance is linked to an increased risk of some cancers, such as breast, colon, and pancreatic cancer, due to higher levels of insulin and growth factors that promote cancer cell growth.</li><li>Skin Conditions: Acanthosis nigricans—a condition characterized by darkened, thickened patches of skin, typically around the neck and armpits—is often associated with insulin resistance.</li><li>Poor Wound Healing: High blood sugar levels impair the body’s ability to heal wounds effectively, which is especially problematic in people with insulin resistance and diabetes.</li><li><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">Mental Health: Insulin resistance can impact mental health as well. Some people may experience mood changes, anxiety, or depression.&nbsp;</span></li></ul><figure id="figure-kqudfv08em27q90sd"><img id="kqudfv08em27q90sd" src="https://media.gettyimages.com/id/1583095926/photo/obese-woman-with-fat-belly-in-dieting-concept-overweight-woman-touching-his-fat-belly-and.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=OBJ8PwvjJq7XrRD4v0nzTE-Ij0_73WMyDwRb-H1paso=" alt="Obese Woman with fat belly in dieting concept. Overweight woman touching his fat belly and want to lose weight. Fat woman her waist with a centimeter.
Shape up healthy stomach muscle and diet lifestyle" title="Obese Woman with fat belly in dieting concept. Overweight woman touching his fat belly and want to lose weight. Fat woman her waist with a centimeter.
Shape up healthy stomach muscle and diet lifestyle" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1583095926/photo/obese-woman-with-fat-belly-in-dieting-concept-overweight-woman-touching-his-fat-belly-and.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=OBJ8PwvjJq7XrRD4v0nzTE-Ij0_73WMyDwRb-H1paso=" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><h2>Solutions for Insulin Resistance</h2><p>The most effective strategy for managing insulin resistance (IR) is to implement intermittent fasting and adopt a ketogenic diet for a specified period. Research has shown that these approaches can lead to significant improvements in insulin sensitivity and overall metabolic health.</p><h3>Intermittent Fasting</h3><p>Intermittent fasting involves cycling between periods of eating and fasting. This practice can help lower insulin levels and improve insulin sensitivity by allowing the body to utilize stored fat for energy during fasting periods. Additionally, fasting may promote autophagy, a cellular repair process that helps eliminate damaged cells and reduce inflammation, further supporting metabolic health. Start slowly with a period of 12 hours and see how your body reacts until you can do a minimal of 16 hours.&nbsp;</p><p>Note: for women, in the 11-15 days of their cycle, it is not recommended to do a fast longer than 16 hours.&nbsp;</p><h3>Ketogenic Diet</h3><p>A ketogenic diet is characterized by a high intake of healthy fats, moderate protein, and very low carbohydrates. By significantly reducing carbohydrate intake, the body enters a state of ketosis, where it primarily burns fat for fuel instead of glucose. This shift not only helps stabilize blood sugar levels but also reduces insulin secretion, which can be particularly beneficial for those with insulin resistance. Eat a maximum of 30 grams of carbs a day in combination with fasting.&nbsp;</p><figure id="figure-y5x5xjc9dgm27qcjsp"><img id="y5x5xjc9dgm27qcjsp" src="https://media.gettyimages.com/id/1134020377/photo/healthy-ketogenic-low-carb-food-for-balanced-diet.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=VfeqxvwDn-GGxE4SOACXPnFnObrZEUYXXvwqczcajxw=" alt="Healthy ketogenic low carb food for balanced diet" title="Healthy ketogenic low carb food for balanced diet" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1134020377/photo/healthy-ketogenic-low-carb-food-for-balanced-diet.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=VfeqxvwDn-GGxE4SOACXPnFnObrZEUYXXvwqczcajxw=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Berberine</h3><p>Berberine is a powerful natural compound found in several plants, including goldenseal and barberry. It has gained significant attention in recent years for its potential to help manage insulin resistance and improve metabolic health.</p><p>Take berberine as a supplement 2 x 1000 mg with a meal. Many individuals report less sugar cravings, hunger and overall better metabolic health after incorporating berberine into their routine. &nbsp;</p><h3>Professional Guidance</h3><p>Seeking help from healthcare professionals can be beneficial. A doctor, osteopath or naturopathic nutritional coach can provide personalized advice and create a plan to manage insulin resistance. If you need help with getting started, do not hesitate to contact us. We will help you to get your health back!</p><p><br></p>

The #1 Chronic Disease of the Century: Uncovering the Truth About Insulin Resistance

<p>Apple cider vinegar (ACV) has been gaining popularity for its health benefits. Many people use it to improve digestion. Let's explore how ACV can help you.</p><h2>How Apple Cider Vinegar Improves Digestion</h2><p>ACV contains acetic acid, which can help in breaking down food. This can make it easier for your stomach to digest meals. People often take a tablespoon diluted in a glass of water before meals to boost their digestion.</p><p>Another benefit of ACV is its ability to balance stomach acid levels. If you have low stomach acid, ACV can help increase it, making digestion more efficient. This can reduce symptoms like bloating and indigestion.</p><figure id="figure-vs9dxlgoydm27ot0p0"><img id="vs9dxlgoydm27ot0p0" src="https://images.unsplash.com/photo-1583251642942-d26841e71660?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8YXBwbGUlMjBjaWRlciUyMHZpbmVnYXJ8ZW58MHx8fHwxNzI4ODMwMTAyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="apple cider vinegar" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1583251642942-d26841e71660?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8YXBwbGUlMjBjaWRlciUyMHZpbmVnYXJ8ZW58MHx8fHwxNzI4ODMwMTAyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Probiotic Properties</h3><p>ACV also has probiotic properties. It contains beneficial bacteria that promote a healthy gut. A healthy gut can improve overall digestion and nutrient absorption. Even adding a small amount of ACV to your diet can support your gut health tremendously.</p><h3>Improving Sleep Quality &amp; detoxifying the body</h3><p>Good sleep is essential for recovery and feeling energetic. ACV can improve sleep quality by regulating blood sugar levels. When your blood sugar is stable, you are likely to have better sleep.&nbsp;</p><p>ACV can also detoxify your body. A detoxified body has more energy. ACV helps in flushing out toxins, which can improve your mood and energy.</p><figure id="figure-grdu1oq71m27ot2g9"><img id="grdu1oq71m27ot2g9" src="https://media.gettyimages.com/id/597647256/photo/apple-juice-in-glass-on-table.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=D_f9JZ09a7A_CmsyxXh0LeVZaAT_iGsGsaAVouaIRsQ=" alt="Apple juice in glass on  table" title="Apple juice in glass on  table" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/597647256/photo/apple-juice-in-glass-on-table.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=D_f9JZ09a7A_CmsyxXh0LeVZaAT_iGsGsaAVouaIRsQ=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>How to Use Apple Cider Vinegar</h2><p>Using ACV is simple. You can mix one tablespoon in a glass of water and drink it before meals. Some people also add it to their salads or use it as a marinade. Always start with a small amount to see how your body reacts.</p><p>Remember to choose organic, unfiltered ACV with the "mother." The "mother" contains beneficial enzymes and bacteria that offer health benefits. Consult your healthcare provider before adding ACV to your routine, especially if you have any medical conditions.</p><p>Incorporating apple cider vinegar into your diet can improve digestion and feeling energetic. With its many benefits, ACV can be a valuable addition to your wellness routine.</p>

Beat Bloating and Boost Your Energy Naturally: The Power of Apple Cider Vinegar

Rearview shot of an unrecognisable man experiencing neck pain while working out in nature

<p>Imagine a lamp in your house that stops working. You replace the bulb, but it still doesn't light up. The problem might not be with the bulb; it could be an issue in the electrical closet. The same concept applies to the human body. When you experience shouler pain and treating it doesn't help, the pain might not be coming from the shoulder itself. It could be referred pain.</p><h3>What is Referred Pain?</h3><p>Referred pain occurs when pain is felt in a different area from its source. For example, a problem in your neck might cause pain in your shoulder. This happens because all areas in our body are interconnected through nerves, &nbsp;fascia and so much more.</p><figure id="figure-71xhz8r0p9lze6vmmi"><img id="71xhz8r0p9lze6vmmi" src="https://media.gettyimages.com/id/1182368314/photo/body-joint-pain.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=gdpOwlQXHWg5B-5HKLpmk6hDC4O3ryhqTl3b_K4EqYw=" alt="Body Joint Pain" title="Body Joint Pain" class="object-cover bg-gray-100" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1182368314/photo/body-joint-pain.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=gdpOwlQXHWg5B-5HKLpmk6hDC4O3ryhqTl3b_K4EqYw=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><blockquote><h3>Osteopathy focuses on treating the whole body. Osteopaths use their hands to diagnose and treat blockages and tension. They look for the root cause of pain, not just the symptoms.</h3></blockquote><h3>Localized Pain vs. Referred Pain</h3><p><strong>Localized Pain:</strong></p><p>This type of pain is felt directly at the site of the problem. If you stub your toe, the pain is felt in your toe.</p><p><strong>Referred Pain:</strong></p><p>This pain is felt in an area different from where the problem is. For instance, a heart attack can cause pain in the arm, not just the chest, this as a result from the shared innervation of both structures. The example below shows reffered pain from organs.</p><h3>How Osteopathy Can Help</h3><p>Osteopathy focuses on treating the whole body. Osteopaths use their hands to diagnose and treat issues. They look for the root cause of pain, not just the symptoms. The following structures can lie at the base of the problem:</p><h3><strong>Organs</strong></h3><p><strong>Infections</strong><br>When an organ is infected, it can cause inflammation and irritation of the nerves or local structures. For example, an infection in the gallbladder might lead to referred pain in the right shoulder or back. This occurs because the sensory fibers from the gallbladder and the sensory fibers from the skin over the shoulder share the same spinal segments. The brain interprets the visceral pain as coming from the somatic region, leading to referred pain.</p><figure id="figure-m0okh0c33lze84y97"><img id="m0okh0c33lze84y97" src="https://cdn.durable.co/blocks/30CPMPONp5TGPCTBfRy6mPIX2WqUNv4sJuXQ428N1LUQAkZIUe5ZgiDrwP2WgtGa.jpg" alt="Defocused empty corridor in a hospital" title="Defocused empty corridor in a hospital" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: 15% 0%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="15%" data-positiony="0%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/30CPMPONp5TGPCTBfRy6mPIX2WqUNv4sJuXQ428N1LUQAkZIUe5ZgiDrwP2WgtGa.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 15% 0%;"></figure><p><strong>Trauma</strong><br>A falls can lead to trauma in internal organs, resulting in referred pain. For instance, a fall that impacts the lower abdomen might cause trauma to the kidneys, leading to referred pain in the groin or lower back. The impact causes a disruption in the normal function or positioning of the organs, potentially affecting nearby nerves, which then transmit pain signals to other areas of the body. The stiffness in the fascia surrounding the organs due to trauma can also create tension, further exacerbating referred pain.</p><p><strong>Chronic Overuse</strong><br>Chronic overuse and stress can lead to tensions in the fascia surrounding internal organs, affecting their function and causing pain to be referred elsewhere in the body. For example, chronic overuse of digestive organs, such as through persistent overeating or stress-induced digestive issues, can lead to tension in the fascia around the stomach and intestines. This tension can irritate the vagus nerve or other visceral nerves, causing referred pain in areas like the chest or back. The neurological connections between the organ and distant areas create a network where pain can be misinterpreted, leading to symptoms in regions that are not directly injured.</p><h3><strong>Soft Tissue&nbsp;</strong></h3><p>An osteopath might check if you have a <span style="text-decoration: underline;" data-mce-style="text-decoration: underline;">limited range of motion (ROM)</span> in nearby joints. They may also look for <span style="text-decoration: underline;" data-mce-style="text-decoration: underline;">blockages in fascial structures </span>around from old injuries, inflammation, or trauma. The pain might be traced back to the<span style="text-decoration: underline;" data-mce-style="text-decoration: underline;"> root of a nerve </span>that connects to the painful area. </p><h3><strong>Hard Tissue:</strong></h3><p>Sometimes, chronic physical problems in the body can stem from unexpected distant sources, such as distant joints or imbalances in the body’s structural system. A prime example of this is the craniosacral system, which plays a crucial role in maintaining overall health. This system involves the movement and interaction between the skull (cranium) and the sacrum (tailbone). If there is restricted mobility or imbalance in these areas, it can influence other parts of the body, including the musculoskeletal system and even the way we walk or wear shoes.</p><p>People with frequent falls on the head or on the tailbone can suffer from blockages at this system even years later. The have undergone multiple scans and treatments without results. They have all types of unexplaineble pains and problems. For example, if a muscle suffers from a cramp, it is also not detectable on a scan but it doesn't mean there isn't someting going on.</p><h3>Conclusion</h3><p>By addressing these underlying issues, osteopathy can help alleviate referred pain. The goal is to restore balance and function to the body, ensuring that the pain is treated at its source. Understanding referred pain and how osteopathy can help is crucial for effective treatment. Just like fixing the electrical problem in your house, finding the root cause of your pain can lead to lasting relief.</p><p>If you have questions regarding a chronic issue, feel free to contact us so we can help you get pain free again with our specialised physiotherapists or osteopaths.</p><p><br></p><p>Lotus Lech</p><p><br></p><p><br></p><p><br></p>

Explained: Chronic Back or Neck Pain, Headaches or Migraines

skincare. close up view of woman hand moisturising them with cream. skincare

<h2>Topical Steroid Withdrawal</h2><p>Topical Steroid Withdrawal (TSW), also known as Red Skin Syndrome, is a serious condition that can occur in individuals who have used topical corticosteroids. It occurs mostly in patients who have used them for a prolonged period but occasionally it can also manifest after just short term use. Steroids are commonly prescribed for a variety of skin conditions, including eczema, psoriasis, scabies and dermatitis, to reduce inflammation and control flare-ups and itching. However, when these medications are used beyond recommended durations or improperly, they can lead to a rebound effect when discontinued, resulting in TSW.</p><h3>What is TSW?<br></h3><p>TSW occurs when the skin reacts to the sudden discontinuation or reduction of topical steroids, leading to a cascade of symptoms that can be both physically and emotionally challenging. The skin becomes dependent on the medication to function normally, and withdrawal can trigger a severe reaction as the skin struggles to regain its natural balance.&nbsp;</p><p><br></p><blockquote><p>The symptoms of TSW can often resemble those of the original condition for which the steroids were prescribed, making diagnosis more challenging.&nbsp;</p></blockquote><h3>NAD+</h3><p>Recent research (1) has focused on the potential role of NAD+ (Nicotinamide Adenine Dinucleotide) in aiding recovery from TSW. </p><p><span style="text-decoration: underline;" data-mce-style="text-decoration: underline;">NAD+ is a coenzyme present in all living cells, crucial for:</span></p><p><strong>- Energy Metabolism</strong>: It is involved in the production of ATP, the energy currency of cells. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</p><p>- <strong>DNA Repair:</strong> Supports the repair of damaged DNA, maintaining cellular health. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </p><p>- <strong>Cellular Signaling</strong>: Regulates inflammation and cell survival pathways. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</p><p><strong>- Aging and Longevity</strong>: Helps in slowing down age-related cellular decline.<br></p><p><span style="text-decoration: underline;" data-mce-style="text-decoration: underline;">Potential Benefits of NAD+ in TSW:</span></p><p><strong>- Enhancing Cellular Repair:</strong> Aids in the repair of damaged skin cells, promoting regeneration and healing.<br></p><p><strong>- Reducing Inflammation:</strong> Modulates immune responses to alleviate severe inflammation typical in TSW.<br><strong></strong></p><p><strong>- Supporting Skin Barrier Function:</strong> Improves the skin's ability to maintain its protective barrier, often compromised during withdrawal.<br><strong></strong></p><p><strong>- Antioxidant Effects: </strong>Helps neutralize oxidative stress, reducing skin damage.</p><figure id="figure-tlt58xv8ulzclvbh4"><img id="tlt58xv8ulzclvbh4" src="https://media.gettyimages.com/id/1446422975/photo/woman-with-skin-problem.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=sVtwicCngUGbeCo7Oc1mDxaxIKoKAQVIN9O3B3r5620=" alt="Woman with skin problem" title="Woman with skin problem" class="object-cover bg-gray-100" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1446422975/photo/woman-with-skin-problem.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=sVtwicCngUGbeCo7Oc1mDxaxIKoKAQVIN9O3B3r5620=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Symptoms of TSW<br></h3><p>The symptoms of TSW can vary in severity and duration, but they commonly include:</p><p><strong>Redness and Inflammation:</strong> The skin may become intensely red and inflamed, often resembling a severe sunburn.<br><strong>Burning Sensation:</strong> Many individuals experience a burning or stinging sensation on the affected areas.<br><strong>Itching:</strong> Intense itching is a hallmark of TSW and can be relentless, leading to discomfort and sleep disturbances.<br><strong>Skin Shedding</strong>: The skin may peel or flake excessively, leading to a cycle of shedding and regrowth.<br><strong>Swelling: </strong>Swelling of the skin, particularly around the eyes and face, is common during withdrawal.<br><strong>Oozing and Crusting:</strong> In severe cases, the skin may ooze fluid and form crusts, which can be prone to infection.<br><strong>Dryness and Sensitivity:</strong> The skin can become extremely dry and sensitive to touch and environmental factors.<br></p><p>The symptoms of TSW can often resemble those of the original condition for which the steroids were prescribed, making diagnosis more challenging. It is important to note that eczema and psoriasis typically appear as localized patches on the skin, whereas TSW often presents as a widespread flare affecting larger areas, potentially covering the entire body. </p><p>The follow support site provides stories and testimonies of people who have suffered from TSW and can help you identify the condition:</p><p><a href="https://www.itsan.org/stories-and-photos/" target="_blank" data-mce-href="https://www.itsan.org/stories-and-photos/" rel="noopener">Click here for testimonies!</a></p><h3>How Long Does TSW Last?<br></h3><p>The duration of TSW can vary widely among individuals and depends on factors such as the length of time steroids were used, the potency of the steroid, and individual skin response. In general, the withdrawal process can last anywhere from a few months to several years. The initial phase, of the first 6-7 months, is usually the most severe, with symptoms gradually improving over time as the skin heals and rebuilds its natural barrier. Its important to note that the healing is cyclical and that sometimes symptoms almost completely dissapear.&nbsp;</p><h3>How to Relieve the Itch</h3><p>Managing the itch associated with TSW is crucial for improving quality of life and reducing the risk of skin damage from scratching. Here are some strategies to help alleviate the itch:</p><p><strong>Cool Compresses:</strong> Applying cool compresses to the affected areas can provide temporary relief from itching and burning sensations.<br><strong>Oatmeal Baths: </strong>Soaking in an oatmeal bath can soothe irritated skin and reduce itching.<br><strong>Topical Treatments: </strong>Non-steroidal topical treatments, such as calcineurin inhibitors or zinc creams, may be recommended by healthcare providers to help manage symptoms.<br><strong>Antihistamines:</strong> Oral antihistamines can help reduce itching and improve sleep quality by alleviating nighttime symptoms.<br><strong>Avoid Triggers:</strong> Identify and avoid any potential triggers that exacerbate symptoms, such as certain fabrics, soaps, environmental factors or foods liie gluten, milk or alcohol.</p><p><a href="https://www.itsan.org/coping-with-tsw/#itch" data-mce-href="https://www.itsan.org/coping-with-tsw/#itch">For tips and trick for dealing with the itch, click here!</a></p><h3>The Importance of a Social Support System<br></h3><p>Navigating TSW can be a physically and emotionally taxing journey. The severity and duration of symptoms often impact daily life, work, and personal relationships. This makes having a strong social support system essential for coping and recovery.&nbsp;</p><figure id="figure-sp1vst84cblzclw4s7"><img id="sp1vst84cblzclw4s7" src="https://media.gettyimages.com/id/541975802/photo/close-up-on-discussion.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=O1bwp44F9G-O8nK8ZeoAcbK0XguPJLPt0jyFOAvg9GI=" alt="Close-up on discussion." title="Close-up on discussion." class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/541975802/photo/close-up-on-discussion.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=O1bwp44F9G-O8nK8ZeoAcbK0XguPJLPt0jyFOAvg9GI=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Conclusion<br></h3><p>Topical Steroid Withdrawal is a challenging condition that requires patience, understanding, and comprehensive care. While the journey to recovery can be long, relief from symptoms and restored skin health are achievable. Building a strong support system and employing effective strategies for managing symptoms can greatly improve the experience and outcome of those affected by TSW. If you or someone you know is experiencing TSW, seeking professional advice and support can be the first step towards healing.&nbsp;</p><p>If you want help managing this condition, feel free to contact us.</p><p>Love,</p><p>Sam</p><p>----------------------------------------------------------------------------------</p><p>(1) Tseng, A., Kim, A., and Johnson, L., 2023. The role of NAD+ in skin repair and inflammation: Implications for Topical Steroid Withdrawal recovery. Journal of Dermatological Science, 112(3), pp.345-357.</p><p>(2) Haeck, I.M., Rouwen, T.J., and Vermeulen, A., 2012. Topical corticosteroids in atopic dermatitis and the risk of addiction. Journal of the European Academy of Dermatology and Venereology, 26(7), pp.919-927. doi:10.1111/j.1468-3083.2011.04233.x.</p><p>(3) Rapaport, M.J. and Lebwohl, M., 2003. Corticosteroid addiction and withdrawal in the atopic: The red burning skin syndrome. Clinics in Dermatology, 21(3), pp.201-214. doi:10.1016/s0738-081x(02)00367-0.</p><p>(4) Kage, P., Zarnowski, J., Simon, J.C. and Treudler, R., 2021. Topical steroid withdrawal syndrome in atopic dermatitis: An update. Journal der Deutschen Dermatologischen Gesellschaft, 19(5), pp.727-732. doi:10.1111/ddg.14394.</p><p>(5) Loveman, E., Turner, R., and Green, C., 2020. Adverse effects of topical corticosteroids in children with eczema: A systematic review of topical steroid withdrawal. Journal of the American Academy of Dermatology, 82(5), pp.1177-1185. doi:10.1016/j.jaad.2019.10.016.</p><p>(6) Sheary, B., 2018. Topical steroid addiction and withdrawal - An overview for GPs. Australian Family Physician, 47(8), pp.564-568.</p>

The Ugly Truth About Corticosteroids (TWS)

Woman, nature fitness or hands on stomach in diet wellness, body healthcare or abs muscle growth in workout training or sunrise exercise. Zoom, sports athlete or person, belly digestion or strong gut

<h2>Glutamine, Prebiotics, Bitter Herbs, and a Plant-Rich Diet</h2><p>Your gut health plays a crucial role in your overall well-being. By focusing on specific nutrients and foods, you can support your digestive system and improve your health. Here’s a practical guide on how to heal your gut using glutamine, prebiotics, bitter herbs, and a diet rich in fruits and vegetables.</p><h3>Glutamine</h3><p><strong>What It Is:</strong> Glutamine is an amino acid that helps repair and maintain the gut lining. It also supports the cells in your intestines and can help reduce inflammation.</p><p><strong>How to Use It:</strong> You can find glutamine in foods like chicken, fish, eggs, and beans. For an extra boost, consider a glutamine supplement. </p><p>Here's a short schedule for gradually implementing L-glutamine supplementation, building up to a total of 20 grams per day. Drink this first thing in the morning with water on an empty stomach for 3-5 months:</p><p><strong>Week 1:</strong> Starting Dose</p><p>Days 1-3: Take 5 grams of L-glutamine once daily<br>Days 4-7: Increase to 5 grams of L-glutamine twice daily (morning and evening).<br></p><p><strong>Week 2: </strong>Gradual Increase<br></p><p>Days 8-10: Take 5 grams of L-glutamine three times daily (morning, afternoon, and evening).<br>Days 11-14: Take 5 grams of L-glutamine four times daily.<br></p><p><strong>Week 3: </strong>Reaching Target Dose<br></p><p>Days 15-16: Take 7 grams of L-glutamine three times daily.<br>Days 17-19: Take 8 grams of L-glutamine two times daily.<br>Days 20-22: Take 9 grams of L-glutamine two times daily. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;Days 23-25: Take 10 grams of L-glutamine two times daily.&nbsp;</p><p><strong>Maintenance</strong><br>After reaching 20 grams per day, continue with this dosage for the desired period, monitoring for any side effects or changes in symptoms.</p><p><a href="https://www.amazon.de/-/en/Bulk-Powders-L-Glutamine-Powder-BPB-LGLU-0000-1000/dp/B00HF60NQ8/ref=sr_1_7?crid=378JJWMPQXCGO&amp;dib=eyJ2IjoiMSJ9.wPx1PhQoGqkIeCzvr5Hv_wimyNfRs-TFbvy2Xz6lpjgU54pwZ5pAs4yxbWZRmyyY6kQwltbPqYHOipK8KeSu6bCiqQCV5tpVbfD_ul7iWwCFb9Dox4sm9sHXNmM99lKmiute7xw7jOGNZpnSWmEn-yEC65wKVM523X7CTsVaFZw7RShv2zlnTo02iOeHqLInGEbZp0GjYBGe63D8q7yL3ufVkLGeowylhv4Z2GDZPtPpFDSNw7WWiDzctef19XlbradnxzQbsjGjnHJYkIPcdNQNUFplooKtWKordCrrIzM.CbQw-nZ0Ua8NvbMGcIiTSFvprMIg0Y1G4m30wuA_WiY&amp;dib_tag=se&amp;keywords=glutamine%2Bpowder&amp;qid=1722454639&amp;sprefix=glutamine%2B%2Caps%2C234&amp;sr=8-7&amp;th=1" target="_blank" rel="noopener" data-mce-href="https://www.amazon.de/-/en/Bulk-Powders-L-Glutamine-Powder-BPB-LGLU-0000-1000/dp/B00HF60NQ8/ref=sr_1_7?crid=378JJWMPQXCGO&amp;dib=eyJ2IjoiMSJ9.wPx1PhQoGqkIeCzvr5Hv_wimyNfRs-TFbvy2Xz6lpjgU54pwZ5pAs4yxbWZRmyyY6kQwltbPqYHOipK8KeSu6bCiqQCV5tpVbfD_ul7iWwCFb9Dox4sm9sHXNmM99lKmiute7xw7jOGNZpnSWmEn-yEC65wKVM523X7CTsVaFZw7RShv2zlnTo02iOeHqLInGEbZp0GjYBGe63D8q7yL3ufVkLGeowylhv4Z2GDZPtPpFDSNw7WWiDzctef19XlbradnxzQbsjGjnHJYkIPcdNQNUFplooKtWKordCrrIzM.CbQw-nZ0Ua8NvbMGcIiTSFvprMIg0Y1G4m30wuA_WiY&amp;dib_tag=se&amp;keywords=glutamine%2Bpowder&amp;qid=1722454639&amp;sprefix=glutamine%2B%2Caps%2C234&amp;sr=8-7&amp;th=1">Find it here on Amazon (not sponsored)</a></p><p>NOTE: Please consult your healthcare professional before starting a new supplement. Get in touch and we can help you finding out if this is the right step for you.&nbsp;</p><figure id="figure-kxuy1njq4lza3ixrf"><img id="kxuy1njq4lza3ixrf" src="https://media.gettyimages.com/id/870087778/photo/sport-supplement-creatine-hmb-bcaa-amino-acid-or-vitamin-mesure-with-powder-sport-nutrition.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=7K3YH0fEoInpEd1tnYOPomMY2YSFlDToRWnXcdxX0Y4=" alt="Sport supplement, creatine, hmb, bcaa, amino acid or vitamin mesure with powder. Sport nutrition concept." title="Sport supplement, creatine, hmb, bcaa, amino acid or vitamin mesure with powder. Sport nutrition concept." class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/870087778/photo/sport-supplement-creatine-hmb-bcaa-amino-acid-or-vitamin-mesure-with-powder-sport-nutrition.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=7K3YH0fEoInpEd1tnYOPomMY2YSFlDToRWnXcdxX0Y4=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Prebiotics</h3><p><strong>What They Are:</strong> Prebiotics are non-digestible fibers that feed the good bacteria in your gut. They help balance your gut microbiome and improve digestion.</p><p><strong>How to Use Them:</strong> Include foods like garlic, onions, bananas, asparagus and oats in your diet. These foods are rich in prebiotics and are easy to add to meals. For example, you can add bananas to your morning smoothie or include garlic and onions in your dinner recipes.</p><h3>Bitter Herbs</h3><p><strong>What They Are:</strong> Bitter herbs stimulate digestive juices and improve digestion by signaling specific glands on the tongue. The most known example is Swedisch Bitter Herbs They can help with nutrient absorption and reduce bloating.</p><p><strong>How to Use Them:</strong> You can take bitter herbs in the form of a tincture, preferably with no alcohol. Take them direcly after a meal as indicated on the bottle. Drinking a cup of dandelion tea before meals is also a simple way to incorporate them into your routine.</p><p><a href="https://www.amazon.de/-/en/NATURE-Hildegard-Organic-without-Alcohol/dp/B09R7KKY2S/ref=sr_1_5?crid=2FIRCOK40PP1Z&amp;dib=eyJ2IjoiMSJ9.X34gt01us7ph2j11Sds4-z_PclthY94OsF2HXpN3v-sTtrIInw4sr6XDUenwh61yBdgrIZjSgg-zj97h4fVGZKMayFlrcyf3C40CXk237eBQ-Mk5wvBiX3e-EuIQ29ANOGNTsSrK3wRQEUdgKHt5uSQPohHo5rbAX7QxhqEqKmkFsFS5T-V4aVi1qDAZNc_yjzrVHOxlfziTd3miNXPa48GpqUTrvDP21tDvrwY4OzdR9s-mhFfiAa-ghM7zLOSIpYCTS8ObN9lRT_doj8nmZb4K7qqo69LtJm_0OnITnI4.bFVnvzCsHeZM1mYmDka7D3HEFI8Xtvv-LOx6P52K7Cc&amp;dib_tag=se&amp;keywords=bitter+herbs+no+alcohol&amp;qid=1722452026&amp;sprefix=bitter+herbs+no+alcohol%2Caps%2C81&amp;sr=8-5" target="_blank" data-mce-href="https://www.amazon.de/-/en/NATURE-Hildegard-Organic-without-Alcohol/dp/B09R7KKY2S/ref=sr_1_5?crid=2FIRCOK40PP1Z&amp;dib=eyJ2IjoiMSJ9.X34gt01us7ph2j11Sds4-z_PclthY94OsF2HXpN3v-sTtrIInw4sr6XDUenwh61yBdgrIZjSgg-zj97h4fVGZKMayFlrcyf3C40CXk237eBQ-Mk5wvBiX3e-EuIQ29ANOGNTsSrK3wRQEUdgKHt5uSQPohHo5rbAX7QxhqEqKmkFsFS5T-V4aVi1qDAZNc_yjzrVHOxlfziTd3miNXPa48GpqUTrvDP21tDvrwY4OzdR9s-mhFfiAa-ghM7zLOSIpYCTS8ObN9lRT_doj8nmZb4K7qqo69LtJm_0OnITnI4.bFVnvzCsHeZM1mYmDka7D3HEFI8Xtvv-LOx6P52K7Cc&amp;dib_tag=se&amp;keywords=bitter+herbs+no+alcohol&amp;qid=1722452026&amp;sprefix=bitter+herbs+no+alcohol%2Caps%2C81&amp;sr=8-5" rel="noopener">Find it here on Amazon (not sponsored)</a></p><figure id="figure-79ry57b3dllza3j277"><img id="79ry57b3dllza3j277" src="https://images.unsplash.com/photo-1603199939943-721a00d84be5?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8aGVyYmFsJTIwdGVhfGVufDB8fHx8MTcyMjQ0NTQxN3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="herbal tea" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1603199939943-721a00d84be5?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8aGVyYmFsJTIwdGVhfGVufDB8fHx8MTcyMjQ0NTQxN3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Fruits and Vegetables</h3><p><strong>What They Are:</strong> Fruits and vegetables are packed with vitamins, minerals, and fiber. They support a healthy gut by promoting regular bowel movements and feeding beneficial bacteria.</p><p><strong>How to Use Them:</strong> Aim to fill half your plate with a variety of colorful fruits and vegetables at each meal. Some easy options include adding berries to your breakfast, snacking on carrot sticks, or including a side salad with dinner.</p><h3>Foods to Avoid</h3><p>To optimize your gut health, try to avoid heavy foods that can disrupt digestion. These include:</p><ul><li>Milk, cheese, and yogurts</li><li>Processed foods</li><li>Bread / pasta - try glutenfree options</li><li>Alcohol</li><li>Limit coffee and try match instead</li></ul><figure id="figure-nzka52bdxslza3j5ep"><img id="nzka52bdxslza3j5ep" src="https://images.unsplash.com/photo-1683537277115-502a6eecb6ef?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxN3x8aGVhbHRoeSUyMGRpZXR8ZW58MHx8fHwxNzIyNDE0NzUyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="healthy diet" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1683537277115-502a6eecb6ef?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxN3x8aGVhbHRoeSUyMGRpZXR8ZW58MHx8fHwxNzIyNDE0NzUyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>By focusing on gut-friendly foods and avoiding those that can cause issues, you can support your digestive health and overall well-being.</p><h3>Practical Tips</h3><ol><li><strong>Meal Planning:</strong> Plan your meals around gut-friendly foods. Include a variety of fruits, vegetables, and lean proteins.</li><li><strong>Stay Hydrated:</strong> Drink plenty of water to support digestion.</li><li><strong>Mindful Eating:</strong> Chew your food well and eat slowly to aid digestion.</li><li><strong>Consult a Professional:</strong> If you have specific gut issues, consider consulting a healthcare provider for personalized advice.</li></ol><p>By incorporating glutamine, prebiotics, bitter herbs, and a plant-rich diet into your routine, you can take significant steps toward healing your gut and improving your health.</p><p>If you want help guiding you through these steps, feel free to contact us. We would love to help!</p><p>Love,</p><p>Sam</p><p>------------------------------------------------------------------------------</p><p><em>Kim, M.H. and Kim, H., 2017. The roles of glutamine in the intestine and its implication in intestinal diseases. International Journal of Molecular Sciences, 18(5), p.1051.</em></p><p><em>Slavin, J., 2013. Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), pp.1417-1435.</em></p><p><em>Pompei, A., Cordisco, L., Amaretti, A., Zanoni, S., Raimondi, S., Matteuzzi, D. and Rossi, M., 2007. Administration of dietary prebiotics increases the abundance of beneficial Bifidobacteria and Lactobacilli in the human gut. Applied and Environmental Microbiology, 73(21), pp.6794-6800.</em></p><p><em>Gaby, A.R., 2009. Nutritional approaches to prevention and treatment of gallstones. Alternative Medicine Review, 14(3), pp.258-267.</em></p><p><em>Prasad, S., Sung, B. and Aggarwal, B.B., 2012. Age-associated chronic diseases require age-old medicine: role of chronic inflammation. Preventive Medicine, 54, pp.S29-S37.</em></p>

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