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How I healed postpartum anxiety by addressing my gut health

How I healed postpartum anxiety by addressing my gut health

I know what you’re thinking.

How can you reduce anxiety by addressing your gut health?

Is it true?

Let me know….do any of these symptoms sound familiar?
  • bloating
  • pain when eating gluten or dairy
  • skin eruptions
  • exhaustion
  • seasonal allergies
  • recurring yeast infections
  • achy joints and muscles
  • eczema

Imagine ….

  • ….what if would be like to not have to worry about your digestion so much
  • …to feel at ease, when you eat out or at your mother-in-laws
  • …to not have to bring your own food to parties
  • The interesting part?

We are never taught how to heal our bodies after having children.

So, what’s the answer? The 4R approach.

First… click below for your FREE gut health questionnaire to learn what is going on with your digestion 👇

Click here to subscribe

 

What is the 4R approach?

This method addresses the underlying causes of gut imbalances and restores harmony, helping to alleviate symptoms and maybe even disease.

The program suggests you: Remove> Reinoculate> Repair> Reintroduce

healing stomach lining

How do you heal your gut?

  • Remove all triggers: i.e. all allergens and cross reactors like gluten and dairy.
  • Get off medications (with Dr.’s approval and replace them with natural remedies ).
  • Reduce your stress with meditation, exercise, and botanicals.
  • Heal your gut lining with the 4R approach below.

1. Remove

Take out what ails you.

The top allergens are:

  • wheat
  • corn
  • eggs
  • dairy
  • peanuts
  • soybeans.

Add in whole grains (like quinoa and rice), organic vegetables, fruit, and healthy fats.

  • Remove allergens for 4-6 weeks {or it may take up to a year to heal your gut if you have an auto-immune disease}
  • Encourage whole, organic foods
  • Consider shopping the perimeter of the grocery store

2. Replace

#1 After 2-4 weeks on the Elimination diet..

#2 Add in bitters

  • I like Urban Moonshine Bitters
    • This will trigger the digestive system to produce digestive enzymes, secrete bile and balance HCI levels in the stomach.
    • Take bitters 10-15 minutes before your meal.
    • If you have a lot of nausea with meals or when you take supplements, you might also need some additional stomach acid in the form of a supplement called Betaine HCl, or try 1 Tbs. of apple cider vinegar in water with your meals. {click on links above to see the companies I love}

3. Reinoculate

Wait 2 weeks on the elimination diet or up to 6 weeks before adding in a probiotic.

Adding in a probiotic can give you gas and bloating if you do not remove the allergens first.

  • Add a good quality probiotic to restore your gut flora. I like Klair probiotics.
  • You want it to have a minimum of 5 billion CFU in each dose, and a good range of Lactobacillus and Bifidobacteria species.
  • Fermented foods such as miso, sauerkraut, and kimchee can also be a helpful advantage to your gut, add it into your diet 3-4x week. Although very delicious, kombucha can be high in sugar so consider using it sparingly.

4. Repair

Include the following supplement for 6-weeks or more to repair your gut.

The following supplements can be taken for up to 6 months to help to heal the intestinal lining:

  • Tumeric- I personally like to take turmeric in a blended tincture like Adrena nourish
  • Aloe vera
  • Marshmallow root powder
  • DGL licorice (aloe and licorice are not for internal use during pregnancy; these are fine for children) are some of the most effective herbs for healing the gut lining.
    • They are best taken in capsule or extract form, though turmeric can also be added to foods.
      • Do you get heartburn?
        • DGL or diglyceride licorice is a great alternative to tums and does not raise your blood pressure. DGL licorice is available as chewable lozenges and thus may be the simplest one to give to kids.
        • Klair labs has one here or Pure encapsulation combines aloe, slippery elm, and marshmallow root together!
  • Zinc: 5-10 mg/day for children 4-7 years, 10-20 mg/day for children to age 12, 25-40 mg/day for older children and adults.
  • An antioxidant supplement
    • Look for one containing vitamins A and carotenoids, C, E, and selenium.
    • These are often found in a multivitamin.
    • Pregnant women should get these from their prenatal vitamin only.

Conclusion

If you scored high on the gut health questionnaire, these herbal supplements will help you heal your gut and reduce unwanted digestive issues, along with healing anxiety. Elimination diets alone will not work unless you add in the gut-healing remedies.

Have questions? Send me an email or book a women’s health consultation.

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6 Dangers of antibiotic use

6 Dangers of antibiotic use

You’ve heard the rumors… we are facing an epidemic of antibiotic resistance.

Wouldn’t it be great if your doctor had other suggestions when you visited them for your child’s symptoms?

Think about this for a moment, if antibiotics don’t always work and they are causing other health problems, what are we to do?

It all boils down to this.

  • Was your child born via c-section?
  • Have they had 1+ round of antibiotics?
  • Are they struggling with their digestion?
  • Do they have Atopic conditions like allergies, eczema, and asthma?

If you answered yes to one of the questions above, you may want to be concerned.

Reality is, our children may need a round or two of antibiotics while they build their immunity; especially if they are in daycare or the public school system.

But, what if you knew how to use natural remedies to reduce the amount of exposure your child is receiving from antibiotic use?

What if you knew how to heal your child’s gut, so they wouldn’t have these symptoms and fear of antibiotics not working?

Here’s my promise to you.

By the end of this post, you’ll understand why we need to rethink antibiotics and consider integrating natural remedies to boost your child’s immunity for years to come.

95% of clinicians prescribe antibiotics even when they are not absolutely sure they are needed. – Dr. Aviva Romm

 

6 Dangers Of Antibiotic Use

1. Antibiotic Resistance

One of the biggest threats to our global health today is antibiotic resistance, the World Health Organization suggests.

“Bacteria, not humans or animals, become antibiotic-resistant. These bacteria may infect humans and animals, and the infections they cause are harder to treat than those caused by non-resistant bacteria.” ¹

Bacterial infections need antibiotics and if you overuse them, they may not work when you need them most. According to the CDC, “Each year in the U.S., at least 2 million people get an antibiotic-resistant infection, and at least 23,000 people die.” Source

We have to consider reducing antibiotics and integrating natural remedies.

2. Food Intolerances (gluten/dairy)

If you haven’t heard the word microbiome yet, get ready to learn more. These communities of gut flora run from our mouth to our anus and affect our weight, mood, mental health, and even our immunity. One of the ways we damage this flora is through yup, you guessed it, antibiotics.

And, children born via c-section are already compromised due to the one dose of antibiotics mom gets before surgery.

If you’re planning a C-section, consider Vaginal seeding to protect your child’s gut flora.

When your child’s microbiome is affected, they may have difficulty digesting gluten and dairy – some of the top inflammatory foods we consume.

One way around this is to try Goat’s milk formula or for the mom to take dairy out of her diet if breastfeeding. Also, mom may want to take a digestive enzyme to help her digest the milk.

3. Leaky Gut Syndrome

Leaky gut, also known as increased intestinal permeability, is a digestive condition in which bacteria and toxins are able to “leak” through the intestinal wall causing headaches, food intolerances, allergies, and joint pain in our child’s health.

Medications that lead to Leaky Gut Syndrome In Kids:

  • Antibiotics
  • Steroids
  • NSAIDS
  • Acid reducing medication

If your child is taking these medications regularly, you may want to consider the 4R approach. Read more about Leaky Gut Syndrom in kids Here.

4. Clostridium difficile

The leading cause of deaths in the hospital, Clostridium difficile or C. diff. is a bacterium that is normally present in the body in small numbers. When they are out of balance with the rest of your gut bacteria – due to antibiotic use or a compromised immune system, they may cause an infection and result in diarrhea.

This bacteria produces a toxin that causes inflammation of the colon and results in varying degrees of diarrhea, sometimes a bloody stool, and could potentially lead to death. Often, children with a compromised immune system have the greatest risk of getting C. Diff. If your child has a bloody stool, please have it checked immediately for C. Diff.

C. diff can go hand in hand with Celiac disease and Inflammatory Bowel Disease; please have your child checked if you suspect they have C. Diff.

Depending on the severity of your symptoms, your doctor may suggest an antibiotic or to take the probiotic Saccharomyces Boulardi daily to replenish your gut flora. Read more here.

5. Eczema

An inflammatory skin condition, Eczema, affects 1 in 5 children and is increasing each year. Known as ‘the itch that rashes’ typically begins with the itch and ends with red, scaly skin. You may also have rough bumps, thick patches or bumps that leak fluid and crust over.

Those with Atopic dermatitis typically have a food allergy to wheat, dairy, peanuts or nuts.

Why is this happening? 3 reasons.

  • Their microbiome is out of balance – possibly due to medications either from mom or baby
  • The child or Mom has an inflammatory diet or a food allergy
  • Environmental toxins

What can you do about Eczema?

  1. Address any gut imbalances in the mom or child’s diet.
  2. Consider healing your or your child’s gut with the 4R approach. Read more about the 4R approach.
  3. Cover the skin with a botanical cream like Calendula.

6. MRSA

MRSA (Methicillin-resistant Staphylococcus aureus) infections generally begin as skin infections. The bacterium invades the skin through an open sore, cut, or scrape. For children, the most common source of infection is a simple cut or abrasion.

MRSA is different from other staph bacteria because it has built up a resistance to most of the antibiotics doctors usually use to treat staph infections.

What can you do about it antibiotic resistance?

  1. Encourage your children to wash their hands with just soap and water, NOT antibacterial soap.
  2. Eat grass-fed, antibiotic-free meat, and dairy to reduce exposure to antibiotics.
  3. Consider eating less meat throughout the week
  4. Use the Get Smart website to know when you need antibiotics
  5. Learn how to use botanicals and homeopathy to reduce antibiotics.
  6. Consider having a doula at your next birth to reduce your rate of a C-section
  7. If you have a C-section planned, consider Vaginal Seeding or adding an infant probiotic when breastfeeding.
  8. Express your want to avoid antibiotics
  9. Learn how to heal your child’s gut with the 4R approach if they are presenting with Leaky Gut symptoms

**>>>Ready to learn more? Join one of my mini-courses: https://taragregorio.com/shop/


References:

¹ https://www.who.int/news-room/fact-sheets/detail/antibiotic-resistance

https://avivaromm.com/avoid-unnecessary-antibiotics/

How the 4R Approach can Heal Your Gut

How the 4R Approach can Heal Your Gut

Imagine no bloating.

No belly aches.

No weird rashes.

And finally… easy digestion.

By the end of this post, you’ll understand how the 4R approach to gut healing can help you reduce unwanted symptoms and “heal your gut”.

During my pregnancy, I was able to eat anything I wanted. I happily added gluten and dairy back into my life.

I fondly remember sitting down to eat two pieces of pizza-alone-when I was seven months pregnant. I practically cried at how wonderful it tasted.

As the years passed and I was able to take care of my health again, I noticed I had to return to the gluten-free lifestyle I had before having children, but this time it was much harder to accommodate as I now had an instant family of four to feed.

When I began searching for courses to help me heal my postpartum depression, I found Dr. Aviva Romm’s Women’s Herbal Educator certification. With shaking hands, I enrolled in her online course hoping she could guide me out of this fog I entered after having twins.

What I received was so much more than I ever imagined.

Dr. Aviva Romm taught me why I was experiencing so much pain and anxiety. Too many doses of antibiotics as a child and young adult, along with my monthly Advil was taking a toll on my gut health and, in turn, increasing my anxiety.

Leaky Gut Syndrome

Leaky gut syndrome {LGS} is when fragments of protein and bacteria cross the tight junctions of your gut wall and your body recognizes these fragments as invaders and mounts an inflammatory response to your immune system.

What causes the tight junctions to open?

  • Food and medications that irritate your gut
  • Antibiotics and medications that change the good bacteria
  • Open the tight junctions and leave you prone to “inflammation” in your gut

The root of your problem may not be the environment, your genetics, or all in your head, it may, in fact, be in your gut. Click To Tweet

If that rings true to you. Read on.

Our “second brain, the gut, contains some 100 million neurons; when this system is compromised or “inflamed” disease sets in.

As a women’s herbal educator, I always ask you to send me your diet first. What you are eating (or avoiding), can be an indication of what supplements you may need to heal your gut.

10 Signs You May Have “Leaky Gut Syndrome”

  1. Digestion problems-bloating, constipation, and/or diarrhea
  2. Food intolerance-avoid meat, dairy, and/or gluten
  3. Seasonal allergies
  4. Skin complaints; acne, skin rash etc.- your back, your tush, and the back of your arms included
  5. Autoimmune disorder
  6. Tired/ poor concentration
  7. Anxiety & depression
  8. Candida overgrowth
  9. Cannot lose weight
  10. Your joints ache

Leaky Gut Syndrome Test

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How to Heal Leaky Gut Syndrome Fast

The 4r Approach

What is the 4r approach?

It’s a method created by functional medicine doctors to address the underlying causes of gut imbalances and restores harmony, helping to alleviate symptoms and maybe even disease.

The program suggests you: Remove> Reinoculate> Repair> Reintroduce

healing stomach lining

How do you heal your gut?

  • Remove all triggers: i.e. all allergens and cross reactors like gluten and dairy.
  • Get off all medications (with Dr.’s approval and replace them with natural remedies ).
  • Reduce your stress with meditation, exercise, and botanicals.
  • Heal your gut lining with the 4R approach below.

1. Remove

Take out what ails you.

  • The top allergens are wheat, corn, eggs, dairy, peanuts, and soybeans.
  • Add in whole grains (like quinoa and rice), organic vegetables, fruit, and healthy fats.
  • Remove allergens for 4-6 weeks or it may take up to a year to heal your gut with an auto-immune disease.
  • Encourage whole, organic foods if able and consider shopping the perimeter of the grocery store.

Leaky Gut Supplements

2. Replace

After 2-4 weeks on the Elimination diet, Introduce a good quality digestive enzyme containing protease, lipase, amylase, and pepsin.

This is safe for pregnant and breastfeeding women, too. I like Enzymedica, you can buy it here.

  • Adding bitters, like Urban Moonshine Bitters will trigger the digestive system to produce digestive enzymes, secrete bile, and balance HCI levels in the stomach.
  • Take bitters 10-15 minutes before your meal.
  • If you have a lot of nausea with meals or when you take supplements, you might also need some additional stomach acid in the form of a supplement called Betaine HCl, or try 1 Tbs. of apple cider vinegar in water with your meals. {click on links above to see the companies I love}

3. Reinoculate

Wait 2 weeks for the elimination diet or up to 6 weeks. Adding in a probiotic can give you gas and bloating if you do not remove the allergens first.

  • Add a good quality probiotic to restore your gut flora. I like Klair probiotics.
  • You want it to have a minimum of 5 billion CFU in each dose, and a good range of Lactobacillus and Bifidobacteria species.
  • Fermented foods such as miso, sauerkraut, and kimchee can also be a helpful advantage to your gut, add it into your diet 3-4x week. Although very delicious, kombucha can be high in sugar so consider using sparingly.

4. Repair your Gut

Include the following supplement for 6-weeks or more to repair your gut. The following supplements can be taken for up to 6 months to help to heal the intestinal lining:

  • Tumeric- I personally like to take turmeric in a blended tincture like Adrena nourish
  • Aloe vera
  • Marshmallow root powder
  • DGL licorice (aloe and licorice are not for internal use during pregnancy; these are fine for children) are some of the most effective herbs for healing the gut lining.
    • They are best taken in capsule or extract form, though turmeric can also be added to foods.
    • DGL or diglyceride licorice is a great alternative to tums and does not raise your blood pressure.
    • DGL licorice is available as chewable lozenges. Klair labs has one here or Pure encapsulation combines aloe, slippery elm, and marshmallow root together!
  • Zinc
    • Dosing: 25-40 mg/day for older children and adults.
    • Take zinc with food to prevent nausea.
  • Fish oil:
  • L-Glutamine Powder
    5-10 gm of powder twice daily for one month. (Much less for kids but talk with your child’s doctor before using and don’t supplement in pregnancy).

Here are examples of other practitioners using the 4R approach for healing

Conclusion

If you’re struggling with digestive concerns and find you’re avoiding foods – there is hope. The 4R approach is more than an elimination diet. It can heal your digestive tract and reduce bloating, gas, diarrhea, and constipation for years to come.

Warmly~

Tara

{Please consult your doctor before adding any supplements to your diet.}


References:

{1} https://www.niddk.nih.gov/health-information/health-statistics/Pages/digestive-diseases-statistics-for-the-united-states.aspx

10 Natural remedies to reduce constipation – after childbirth

10 Natural remedies to reduce constipation – after childbirth

Have you ever wondered why constipation happens to you after childbirth?

  • lack of sleep
  • eating “quick” foods
  • too much caffeine
  • little to no exercise
  • and…no time for “you”

I get it.

But, this can change.

By the end of this post, you’ll have my tried and true poop remedies to reduce constipation for yourself, AND to save your pelvic floor from any stress.

Yes, read that again 👆 If you’re pooping “wrong”, your pelvic floor will suffer.

Let’s get started.

10 Treatments of Constipation

#1 Go Gluten and Dairy Free

Gluten-containing foods and dairy products can cause constipation due to their inflammatory effects. And, if your body cannot digest these foods {think lack of digestive enzymes}, you’ll have a more difficult time.

Consider…

  • Changing your full bowl of yogurt for a bowl of chia seed pudding
  • or 1 tbs. of yogurt at your meal is a great way to add probiotics to your body without too much dairy
  • Try coconut yogurt, instead of cow’s milk
  • Explore CA rich foods and take out the milk
  • Try an elimination diet for 1-3 weeks and notice if you feel better. If so, eliminate these foods from your diet.
  • Keep in mind; Gluten-free doesn’t mean buying more boxed foods!>>>>Make whole grains like quinoa, oatmeal, buckwheat, or black rice a priority!
  • Try oatmeal for breakfast, buckwheat flour pancakes, almond flour cookies, and whole grains for lunch and dinner.

#2 Eat warm, cooked, foods

Ayurvedic medicine states Vata body types, those prone to constipation, need to add warm, cooked foods because their body is dryer and needs more moisture.

  • Consider drinking hot water with lemon in the morning and adding more soups to your diet.

#3 Drink 8-9 cups of water a day.

When constipated, drink 2-3 cups of water immediately upon waking. Then move your body.

Go for a walk, stretch and wait.

  • Going to the bathroom too much? Try a cup of Peppermint or Chamomile tea after a meal to aid digestion and increase your liquids
  • plus, cut back on the coffee as it is drying and dehydrating

Have you been struggling with constipation for a while? Take the gut health questionnaire to see if you have a gluten sensitivity or dysbiosis 👇

#4 Try a daily probiotic

Choose a probiotic with Lactobacillus and Bifidobacterium species and take it daily for 1-3 months to improve your digestion and aid elimination.

  • With severe constipation, you can also add a powdered form of probiotic to 1/4 cup of water and have it at each meal.
  • Babies, toddlers, and big kids can also try this!

#5 Add magnesium

Magnesium Citrate assists with constipation aids relaxation and supports sugar cravings.

  • Start with 200mg at bedtime, but reduce the amount if you have diarrhea.
  • Taking Magnesium before bed will lead to a soft bowel movement in the morning.

#6 Take a digestive enzyme

Enzymes assist the chemical breakdown of food into smaller absorbable components. Especially dairy and meat.

  • Enzymes called amylases break down starches into sugar molecules; proteases break down proteins into amino acids, and lipases break down fat into its parts.
  • Try Enzymedica if you struggle with eating meat, gluten, or dairy foods.
  • Are your kid’s gluten and/or dairy-free? Try the kids Enzymedica to help them digest food.

#7 Take Betaine HCL

  • Stomach acid is essential for digestion and nutrient assimilation and as we get older our acidity decreases.
  • Those with heartburn, tend to have too little acidity.
  • Read that again 👆
  • So skip the tums and add acid to your diet.
  • If you struggle with heartburn, try Betaine HCL at each meal. It is life-changing!
  • Read this article on how to supplement with Betaine HCL and consult your doctor if you have acid reflux or ulcers.

#8 Reduce stress

At one point, I was eating while doing the dishes!

Yes, moms can multi-task, but should we when we’re eating?

Put down the dishes and pause. Take a deep breath. Encourage older children to get what they need during dinner time or some moms eat at separate times from their kids.

Breathing before each meal enhances the digestive enzymes in your body to aid digestion.

  • End your meal with chamomile or peppermint tea to aid the digestive process.

#9 Add Flaxseeds

  • One tablespoon of ground flaxseed contains 2 grams of dietary fiber!
  • To make:
    • Grind 1 cup of whole organic flaxseed and store it in a container in the refrigerator.
    • Take 1-2 Tbs. of ground flaxseed per day to our oatmeal to keep bowels regular.
    • Stir the ground flaxseed into oatmeal, soup, coconut yogurt, smoothies, or any food that you enjoy.
    • Safe for kids in smaller doses.
    • Make sure you drink lots of water after.

#10 Add botanicals

  1. Triphala
    1. Triphala is a traditional Ayurvedic herbal formulation made from Amalaki (Emblica Officinalis), Bibhitaki (Terminalia belerica), and Haritaki (Terminalia chebula).
    2. Take it at night to reduce constipation. Triphala is gentle and supports regular bowel movements and relaxes the nervous system.
  2. Senna
    1. Senna is known as a safe laxative for occasional use. Moms love Smooth Move tea during pregnancy and beyond.
  3. Chamomile and Peppermint
    1. Both of these botanicals can reduce gas and aid digestion.

And last. Consider HOW you’re pooping!

===The Vagina whisperer share’s how to poop if you feel like it’s getting stuck. Yes, this is a thing. Click to see the video.

Summary

In summary, diet is always first. Think of soft foods, filled with fruits, vegetables, and whole grains. Have oatmeal in the morning with peppermint tea, buckwheat flour pancakes, or a shake with fruit and dates. Make fiber a priority. The book Fiber fueled is amazing.

If you’re eating all the right things and moving your body, ask your doctor about adding progesterone into your diet. This could be one fix your body needs to stop constipation.

Always see your doctor with any health concerns.

xo

Tara

P.S. Do you need to “heal your gut”? Take the gut health questionnaire today to learn what your digestion is telling you 👇

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