845-641-6763 [email protected]
5 Steps To Stop Stress & Urge Incontinence

5 Steps To Stop Stress & Urge Incontinence

 “Don’t make me laugh, I”ll pee my pants!”, Is an expression heard amongst women?

If you’ve experienced pregnancy, surgeries, or menopause, you can probably relate to this.

Beyond Kegels states:

Twenty-five to thirty percent of adults 25-55 years old has experienced bowel and bladder problems at some time of their life.”

This percentage increases by 10% in adults sixty-five or older and even children have nighttime wetting.

I’ve witnessed this myself with my child when we were transitioning pre-schools; fear and stress created constipation and led to bedwetting every single night for seven days.

“It’s just part of menopause; It’s part of getting old,” are other expressions we hear.

But is there any truth to it?


 

5 Steps to stop stress & urge incontinence

#1 Reduce Constipation
  • The pressure of constipation {and even excessive coughing} weakens the pelvic floor and decreases its ability to hold in urine. Try these tips to reduce constipation.
    • Increase your daily water consumption – up to 8 Glasses/day
    • Avoid coffee as much as you can (as they lead to dehydration)
    • Increase your fiber!  Reach for 20-35g/day (i.e., fruits, vegetables, whole grains, and beans)
    • Reduce meat, cheese, and ice cream! These tend to cause constipation 
    • Walk 30 minutes a day
    • Use the bathroom at the first urge to eliminate
    • Use the toilet at a consistent time every day
    • Try Hara massage; massage your abdominals in a clockwise direction 
    • Add Flaxseed to your diet: Grind a cup of flaxseed and store in the refrigerator. 
      • Take 1 tbs. of ground flaxseed and add to your food daily.
      • Add Psyllium Seeds – Bowel movement can occur 6-12 hours after consumption.
      • Soak prunes or other dried fruit in water or apple juice until softened
    • Add Fruits like apples, pears, apricots, and cherries
    • Add Molasses to your food! This is a gentle laxative and high in iron

#2 Engage & Stretch Your Pelvic Floor

Where is your pelvic floor? Watch the video below to learn more. But keep in mind…

  • Your pelvic floor can be tight and cause leaking
  • Your pelvic floor can be weak and cause leaking
  • or both!
  • So we want to learn how to stretch AND strengthen your pelvic floor.  How? Watch this video 👇

#3 Practice Diaphragmatic Breathing

What is that?

Diaphragmatic breathing is a deeper breath that allows the abdominals to relax. 

👉Think of breathing side by side like a bellow.  Let your abs go!!!

This regulates the pressure in the abdominal cavity and releases tension and tightness in the pelvic floor. 

Are you “gripping?”

Women say they feel tense or tight in their core and pelvic floor when they have incontinence. Diaphragmatic breathing releases this tension.

How do you practice this breathe?

  • 1. Begin by sitting on a hard chair or bench and pull your “flesh away” so you feel your sitz bones.  If you are on the floor sit high on blocks or a firm cushion.
  • 2. Inhale-Envision the diaphragm moving downward, the abdomen contents are displaced outwards and the pelvic floor bulges
  • 3. Practice 3 ways: put both hands on your ribs and breathe into your hands 3-4x, place hands on your belly and allow it to push into your hands 3-4x, and last place hands on your collarbone and feel your breathe rise above your heart.

#4 Reduce Your Stress

As your bladder fills up it sends nerve messages to the brain to tell it when to empty your bladder. 

When we “go to the bathroom, just in case”, we are actually decreasing the size of urine our bladder can hold therefore making the problem worse. 

By relaxing your nervous system, you can change the response your brain triggers when your bladder is full.

How do we relax our nervous system?

  • Meditate daily
  • Drink herbal teas
  • Add adaptogens to your diet
  • Exercises daily
  • Journal

#5 Try Homeopathy

Homeopathy is safe, gentle, and affordable and can be used with children and adults alike. 

The key to homeopathy is finding the right remedy for your specific symptoms. The theory “like cures like” implies you are seeking the specific remedy for your unique symptoms.   

Reducing constipation and using homeopathy helped my child during bedwetting.  Read about the remedies here.

Do you love natural remedies?

5 Herbal Remedies For Stress Incontinence

    • Licorice (Glycyrrhiza glabra)- Sweet and soothing for your urinary tract.  As this is known to increase your blood pressure, caution if you have high blood pressure. 
    • Slippery elm (Ulmus rubra) or Marshmallow root- Known as a mucilaginous botanical, this soothes your digestion and urinary tract. 
    • Are you constipated? These botanicals can reduce constipation
      • Dandelion Root (Taraxacum officinale)
      • Yellow dock root (Rumex crispus), 
      • Senna Leaf and Pod (Cassia senna)- Use only after the first trimester of pregnancy and only for 1-2days.

Ready to learn more?

Join my FREE 5-Day Challenge

How to run, jump & cough without any leakage whatsoever – Create an exercise plan you love

 

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?

But…Does this sound familiar?
  • bloating
  • pain with 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.

There is only one postpartum doctor’s appointment for you, yet there are several for your child.

Why is that?

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

First… click below for your FREE gut health questionnaire.

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 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.

The secret remedies to overcome Postpartum Anxiety naturally

The secret remedies to overcome Postpartum Anxiety naturally

Admit it.

You’re frustrated and distracted by your anxiety attacks.

Wouldn’t it be great..

  • If you didn’t have to worry your anxiety would get worse?
  • If you didn’t have to worry, that your children would get this?
  • if you didn’t have anxiety before your period, each and every month?

Picture this.

Knowing exactly how to soothe your anxiety and so you can manage it every day. So you can sleep better and not worry so much.

Let me show you how I’ve overcome anxiety with natural remedies.

But hang on… don’t forget to always check with your doctor before adding any new supplements to your diet. And if you’re taking medications, book a health consultation to double-check there are no herb-drug interactions.

Approximately 6% of pregnant women and 10% of postpartum women develop anxiety. Sometimes they experience anxiety alone, and sometimes they experience it in addition to depression.

Want to get started?

In this post, I’ll share how you can overcome postpartum anxiety with natural remedies.


What does postpartum anxiety feel like

Postpartum anxiety feels like a cloud hanging over your head.  There are waves of irritation and you may have a panic attack once in a while, due to this anxiety.

More commonly, moms may say they have …

  • constant worry about their children or others
  • they need to move or work and keep busy
  • they may get sick more often
  • they also have PMS and #pmsrage
  • they’re not mentally there and crave to be more present with their family

Why does postpartum anxiety happen

There could be many reasons postpartum anxiety happens.  As a women’s herbal educator, I help moms identify why this is happening and how to fix it.

Here are some of the reasons postpartum anxiety happens:
  • Low vitamins; particularly Vitamin D, Vitamin A, Iron, Vitamin B12 & DHA
  • Lack of sleep
  • Inflammation in your gut; specifically gut dysbiosis ² Gut-brain axis
  • Your hormones.  Are you in peri-menopause or have too much estrogen in your diet?
  • Your thyroid is off – hypo or hyperthyroid
  • Your nervous system is overreacting due to stress
  • Your body is not healed postpartum
  • Post-traumatic stress; unresolved anger from past events

 

You don’t need anxiety medications, you need to heal your gut

Click here to subscribe

5 Steps to reduce postpartum anxiety

#1 Identify your triggers

Often alcohol, caffeine, and sometimes foods {gluten & dairy} can trigger a panic attack.  We all know you don’t sleep well even with just one glass of wine! Write down when you get anxiety and what happen the night before.

👉Action step: Take the Gut Health questionnaire to see if you have gut dysbiosis.  Then reach out for a health consultation to help you heal your gut.

#2 Get outside!

Connect with nature again.  Raising little people often gets us stuck inside for long periods of time.  Raising twins, I rarely left the house for the first two years.  I was too busy cooking, cleaning, working and caring for them.  Commit to taking a walk or asking someone to watch your little one so you can get outside – even if it’s winter.

#3 Have your vitamin levels checked

Women are often very depleted during the postpartum time period.  Birth is one of the biggest events of your life, yet there is so little attention paid to mom after childbirth.  It’s insane!

Have your doctor check:

  • your thyroid
  • Vitamins D, B12, iron & DHA
  • consider testing for food sensitivities

#4 Integrate botanicals

Adaptogens and nervines can help soothe your anxiety.

Consider integrating:

  • Ashwagandha tincture for a daily
  • Motherwort tincture for acute panic attacks
  • Chamomile tea to ease evening anxiety
  • Lemon Balm tea, combined with Chamomile & Milky oat tops for a yummy evening tea
  • Milky oat tops tea
  • Stinging nettles tea
  • Passionflower tincture
  • Kava Kave tincture for acute panic attacks
  • St. Johns Wort tincture for depression & anxiety {caution use with SSRI’s}

👉Action step: Download my freebie to learn the herbs that are safe to use when you are breastfeeding.

 

 

#5 Tap into your creative side

What are you going to do with this one life?

Have you ever wondered if you have anxiety because you are suppressing something? That you want to say something or do something, you’re not doing?

👉Action step: Write it down.  Write down your hopes, your dreams, your anger and then let it go.

Conclusion

You can overcome postpartum anxiety when you tap into the root cause.  Vitamin levels, stress, gut health, and meditation can have a profound effect on your health.

What has worked for you? I’d love to know. Comment below.


References

  • ¹ https://www.postpartum.net/learn-more/anxiety-during-pregnancy-postpartum/
  • ² https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

Click here to subscribe

5 Steps To Stop A UTI Naturally, Even If You’ve Tried Everything

5 Steps To Stop A UTI Naturally, Even If You’ve Tried Everything

It’s frustrating when you feel urinary tract discomfort.

What if you could stop it in its track and avoid antibiotics?

Think about this for a moment, when a woman uses antibiotics repetitively, she disrupts her gut microbiome.  This could cause a secondary infection – a yeast infection. Over time, food sensitivities kick in and you find yourself limiting dairy and gluten.

Let me show you how to change this.

But don’t forget, if you are pregnant or have a fever you need to see a doctor and grab those antibiotics.

Urinary Tract Infections (or UTI’s) are so common it’s estimated that several hundred million women will suffer from it annually.¹   

Herbal remedies can be an effective treatment for non-pregnant women with conditions like cystitis (bladder), urethritis (urethra) and even pyelonephritis (kidney) and may even help stop recurrent infections providing relief for clients who have suffered their whole lives.

If you’re pregnant, please consult your doctor or midwife.

What is a urinary tract infection?

UTI’s refers to the presence of microbes anywhere in the urinary tract, ranging from the distal urethra to the kidney. The infection is usually caused by bacteria, particularly E. coli, but may be caused by other bacteria as well.  

Botanical medicine can help reduce the duration of your symptoms, prevent progression to upper UTI, and prevent a recurrence.  Over 56% of women will experience a UTI in their lifetimes, and among those experiencing uncomplicated acute UTI, as many as 20% will have a recurrence within 6 months.  As the use of antibiotics may become less effective because of antibiotic resistance, herbal remedies can heal our gut and reduce re-infection.²

What Causes Urinary Tract Infections?

  • Use of oral contraceptives (doubles the risk of UTI compared with no birth control)
  • History of antibiotic use {disruption of the vaginal flora}
  • Pregnancy {the mechanical pressure of the growing uterus}
  • Age {declining estrogen levels}
  • Constipation
  • Incontinence
  • Inadequate nutrition
  • The occurrence of other disease and excessive catheter use

What are the symptoms of Urethritis & Cystitis {lower UTI}?

  • Sudden onset is typical
  • Dysuria or painful urination
  • Urge to urinate
  • No fever, chills, or nausea
  • WBC is normal
  • Pregnancy women may present with contractions and pelvic pain
  • Achy, crampy or just not feeling well
  • 40% of the woman present with blood in their urine

What are the symptoms of pyelonephritis {upper UTI}?

**Requires antibiotics

  • Gradual onset is typical
  • Symptoms associated with urination may or may not be present
  • Fever, chills, nausea
  • Lower to middle back discomfort- Flank pain
  • WBC count elevated
  • Requires antibiotics; please see your doctor.

What’s the magic formula to stop a UTI?

Consider these lifestyle changes:

  • void at the first urge to urinate
  • urinate after sex (to reduce introducing bacteria)
  • drink adequate fluids
  • avoid contraceptives associated with high UTI’s 
  • dehydration can increase bacterial growth and lead to a UTI
  • use full underwear instead of thongs
  • tampons show a decreased risk (compared to menstrual pads)
  • wipe back to front after a bowel movement
  • avoid bubble baths {irritating soaps}
  • avoid non-absorbent underpants
  • increase Vitamin C intake
  • Drink unsweetened cranberry juice

At first signs of any urianry discomfort, I take Garden of LIfe Urinary Tract+ , drink low sugar cranberry juice and increase my Vitamin C intake.Lower UTI in non-pregnancy women is often easily treated with this simple protocol.

 


5 Steps to decrease urinary tract inflammation and cystitis:

Step #1

Take 3 ml of Echinacea tincture every 2-4 hrs for an acute UTI and immune support.

Step #2

Take a daily probiotic for 4 days. (look for L. Rhamnous and L. fermentum strains.  Garden of Life Urinary Tract works wonders!)

Step #3

Reduce sugar intake & increase your greens!

Step #4

Take 500mg Vit C. every four hours.

Step #5

Add marshmallow root to your drink and sip on it.  Stir 1tbs. of marshmallow leaf and root powder into 4-8oz. of water, let it sit for an hour.  Strain and drink throughout the day.  An easy way to do this would be to sip on Traditional Medicinals Throat Coat Tea.

    • Place the tea bag in a mason jar of cold water and let sit for four hrs.  Sip on all day.

If you do not feel better in 1-2 days, Additionally you can follow this protocol from Dr. Aviva Romm:

What is the natural way of healing Cystitis?

Days 1-2

  • Drink 6-8 oz. of water or diluted, unsweetened cranberry juice alternating every hour throughout the day.
  • Take 3 ml of Echinacea tincture every 2-4 hours.
  • Drink 1/4 cup of uva ursi, dandelion leaf, and marshmallow root infusion four times daily.
  • Take 500 mg vitamin C every 4 hours.
  • If necessary for a spasmodic bladder, take 3 ml of an antispasmodic tincture including equal parts of wild yam, cramp bark, and yarrow.  
  • Take a daily probiotic with  L. Rhamnous and L. fermentum
  • Avoid all sugar, including honey, maple syrup, and other natural sugars.  
  • Avoid sexual activity during treatment

Days 3-5

  • Repeat above but reduce all doses by 50% if feeling better.

It’s easier than you think and sometimes just the probiotic can make a huge shift in your health.

Could this work for you?

Want to stop UTI’s for good? Book a health consultation to learn more.


References:

¹Romm, A. Botanical Medicine for Women’s Health. Churchill Livingstone, 2010; 290-298.

² Bone, K. & Mills, S. Principles, and Practice of Phytotherapy.  Churchill Livingstone, 2013;264-266.

5 Natural Remedies To Reduce Panic Attacks

5 Natural Remedies To Reduce Panic Attacks

Admit it.

You’ve felt your heart rate increase.

You’ve felt the heat rise up your neck.

Maybe you’ve even gone to the ER because you were so scared.

Sweating, shaking, shortness of breath, feelings of choking, chest pain, and a fear of dying are common symptoms when you feel an attack come on.

What if Panic attacks could be prevented?

Think about this for a moment. If you’ve had a panic attack, you’re probably noticing you’re a little stressed, right?

Ask yourself these questions:

  • Do you take time for yourself each day to breathe?
  • Do you exercise?
  • Do you drink too much coffee?
  • Do you have wine at night?
  • Are you sleeping well?
  • Do you have other symptoms?
  • Does heart disease run in your family?

But hang on.. I know you are busy. But what is more important than your health?

The truth is when you take just a moment for yourself each day to just breathe. You can calm your nervous system down for hours after. It doesn’t cost any money to do.

Then, when you add in botanicals to help you reduce your stress – your life will change.

Click here to subscribe

In this post, I’m going to share my favorite herbal remedies to reduce a panic attack. The first two botanicals are also safe for breastfeeding mommas.

1. Ashwagandha (withania somnifera)

This is the first adaptogen I turned to when I was feeling overwhelmed and exhausted, and it’s still a personal favorite. Ashwagandha is “known to give you the strength and stamina of a stallion”, but still gentle enough for anyone coping with anxiety. When taken regularly, it can ease shot nerves and improve sleep.

My favorite Ashwagandha product is Adrena Soothe by Dr. Aviva Romm. Try 2 dropperfuls in¼ cup of water two times per day, to reduce your stress.

If breastfeeding, use just the single Ashwagandha tincture,  not the blend.

2. Motherwort (leonurus cardiaca)

From motherhood to menopause, Motherwort is a true gift for women. It shouldn’t be used during pregnancy but should be your first go-to-herb after birth. Motherwort’s calming qualities can help with everything from heart palpitations to extreme anxiety.

Taking motherwort throughout the day can release tension and reduce panic attacks, and it’s a great solution for falling back to sleep if you wake up frequently during the night. This is my go-to remedy for heart palpitations.

Motherwort has a bitter taste, so I find it’s best taken as a tincture. Follow the directions on the label for your dosing. I like this one. 

3. Passionflower (pasque flower)

Calm a restless mind, reduce tension headaches, painful periods and insomnia with Passionflower. Cooling to the body and tasty enough to add it to your nightly tea or take in a tincture dropper for ease and efficiency.

Herb Pharm Anxiety Soother : combines Kava, Passionflower, and other botanicals to boost your mood and reduce anxiety. Not to be taken while breastfeeding.

4. Skullcap (Scutelleria laterifolia)

Use Skullcap in cases of stress, anxiety or tension to promote well-being and induce relaxation. You can use the loose leaf and add it to your Chamomile tea at night or combine this tincture with a Valerian tincture and take nightly to reduce panic attacks and induce sleep.

Dosing: Take 2-4 ml of the tincture 3x day for severe anxiety.

Herb Pharms Good Mood tincture combine Ashwaghanda and Skullcap and would be appropriate to take during the day to soothe your stress.

5. Valerian (Valeriana officinalis)

Known as natures natural sedative, Valerian calms the nervous system and reduces stress throughout the body. Take it at night around 7-8pm to help induce sleep. Valerian can also reduce cramps and pains associated with your period. This is a bitter herb so it’s best to take as a tincture.

Keep in mind, work with a herbalist if you are breastfeeding.

Dosing: Take 2-4 ml of the tincture at night or 2-3x day for serious panic attacks. I like this one.

As always, this is for educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Can you afford not to try these remedies?

Have questions? Comment below.
Click here to subscribe

10 Natural Remedies To Reduce Constipation

10 Natural Remedies To Reduce Constipation

Have you ever wondered how constipation affects your pelvic floor?

Check out this image on the right.  The more pressure you have pushing downward increases the pressure on the muscles below which are your pelvic floor!

Furthermore, if you’ve had surgery, like a C-section, hysterectomy, or even episiotomy from pregnancy, the weaker the whole structure will be due to scar tissue. Then constipation exacerbates the weakness and may cause leaking and pain down below.

Are you experiencing pain with digestion or leaking? It could be due to constipation.

10 Tips To Reduce Constipation Naturally:

#1 Go Gluten and Dairy Free

Yes, it is difficult! Is it worth it? Yes!
Gluten-containing foods and dairy products can cause constipation due to their inflammatory effects.

Try an elimination diet for three 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! Whole grains like quinoa or rice may ease your digestion.

#2 Eat warm, cooked, foods

Ayurvedic medicine believes, as we get older we need to add warm, cooked foods to our diet because our body becomes dryer.  Consider drinking hot water with lemon in the morning and adding soups to your diet.

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

When constipated, drink 2-3 cups of water immediately.  Go for a walk, stretch and wait. Notice what you are drinking during the day, can you add plain, filtered water to your diet.

#4 Try a daily probiotic

Choose a probiotic with Lactobacillus and Bifidobacterium species and take it daily for 1-3 months.

With sever constipation, you can also add a powdered form of probiotic to 1/4 cup of water and have at each meal.

#5 Add supplements.

Magnesium Citrate assists with constipation aids relaxation and supports sugar cravings.  Start with 200mg at bedtime.  Reduce the amount if you have diarrhea.

Natural Calm- Filled with magnesium citrate, it works similar to Miralax by pulling water into the intestines. Take before bed to induce relaxation and will lead to a soft BM in the morning.

#6 Take a digestive enzyme

Enzymes assist the chemical breakdown of food into smaller absorbable components. Enzymes called amylases break down starches into sugar molecules; proteases break down proteins into amino acids, and lipases break down fat into its parts. I love Enzymedica!

#7 Take Betaine HCL

Stomach acid is essential for digestion and nutrient assimilation. Having too little stomach acid can cause just as many problems (if not more) than having too much.  Read this article on how to supplement with Betaine HCL and consult your doctor if you have acid reflux or ulcers.

#8 Reduce stress

Often we are eating while we are working or driving or doing something.  Pause, and take a deep breath before each meal to enhance the digestive enzymes in your body.

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. You can grind 1 cup for the week and store in the refrigerator.

Take 1-2 Tbs. of ground flaxseed per day to keep bowels regular. Stir the ground flaxseed it into oatmeal, soup, coconut yogurt, smoothies, or any food that you enjoy.

#10 Add Triphala

Triphala is a traditional Ayurvedic herbal formulation made from  Amalaki (Emblica Officinalis), Bibhitaki (Terminalia belerica) and Haritaki (Terminalia chebula). Taken at night, Triphala is a gentle supports regular bowel movements and relaxes the nervous system.

Tara

My title