Life Transformation Blog

ALL THE UPS AND DOWN

  • REAL FOOD, REAL HEALTH

    A Guide to Managing Gastritis with a Whole Foods Diet

    Medical Disclaimer: It is essential to consult with a qualified healthcare professional before making significant dietary changes, especially if you have any existing health conditions.

    In the fantasy world I used to live in, I could eat anything and everything. I wanted with no consequences. When that fantasy world came crashing down, it was a rude awakening for this reckless foodie. But I will tell that story here, a little later.

    Maintaining optimal health becomes increasingly difficult as we age. Digestive issues like gastritis can significantly impact the quality of life for men and women over 40. But there’s good news: embracing a Real-Food Diet as part of a healthy lifestyle can be a powerful tool in managing gastritis symptoms and promoting overall well-being. Gastritis, an inflammation of the stomach lining, can manifest as a burning sensation, gnawing pain, nausea, or indigestion. While various factors contribute to gastritis, including H. pylori infection, medication use, and excessive alcohol consumption, diet plays a crucial role in managing its symptoms.

    Keep It Simple

    The Real Food Diet focuses on eating whole, unprocessed foods, eliminating processed foods, refined sugars, and artificial ingredients that irritate the gut and exacerbate inflammation. I stay out of the middle aisles at the grocery store whenever possible because that is where I find the most heavily processed foods. I focus on ensuring the food I eat is as close to its original state as possible. Doing this helped me set the foundation for a healthier gut, which resulted in me losing 30 pounds in 1 year. I hadn’t felt this good since high school!

    How the Real Food Diet Helps

    The Real Food Diet combats inflammation, a key driver of gastritis. Avoiding processed foods, unhealthy fats, and excessive sugar reduces the triggers that irritate the stomach lining. Instead, this diet emphasizes whole foods packed with anti-inflammatory compounds, such as colorful fruits and vegetables rich in antioxidants, omega-3 fatty acids in oily fish, and spices like turmeric and ginger. These nutrients help soothe the stomach and promote healing.

    “Chronic inflammation is at the root of many gut disorders,” says Dr. Robynne Chutkan, a gastroenterologist and author of The Microbiome Solution. “By avoiding processed foods and embracing whole, anti-inflammatory foods, we can soothe the gut and promote healing.” https://amzn.to/3zV8NOH

    A healthy gut microbiome is crucial for overall health, and it indirectly supports gastritis management. The Real Food Diet, rich in fiber from fruits, vegetables, and whole grains, nourishes beneficial gut bacteria. The diet promotes a diverse microbiome, strengthening the gut barrier and reducing the likelihood of spreading inflammation.

    “The gut microbiome plays a significant role in our mental well-being,” states Dr. Emeran Mayer, a gastroenterologist and author of The Mind-Gut Connection. “A healthy gut can lead to a clearer mind and improved emotional balance.” https://amzn.to/3Yk6iyU

    Furthermore, the Real Food Diet prioritizes nutrient density. Consuming a variety of whole foods provides your body with the vitamins, minerals, and antioxidants needed for optimal function and repair. Eating this way supports the body’s natural healing processes and contributes to long-term well-being.

    “The Real Food Diet aligns perfectly with what we know about promoting gut health,” says Dr. Jason Hawrelak, a naturopathic physician and researcher specializing in the microbiome. “Its focus on whole, unprocessed foods provides the nutrients and fiber necessary for a balanced and diverse gut microbiome.” You can find more information at Dr. Hawrelak’s website here: https://www.ifnacademy.com/advisory-board/jason-hawrelak-phd/

    What to Eat and What to Avoid

    Choosing the right foods is essential for managing gastritis. Here’s a detailed guide to help you navigate your plate:

    Embrace these gut-friendly options:

    • Low-acid fruits: Bananas, apples, berries, melons, papaya, mango (in moderation)

    These fruits are gentle on the stomach and provide essential vitamins, minerals, and antioxidants.

    • Non-cruciferous vegetables: Carrots, sweet potatoes, zucchini, green beans, squash, bell peppers. These vegetables are easily digestible and offer a wide range of nutrients without irritating the stomach lining.
    • Lean protein: Chicken, fish (especially salmon, tuna, and mackerel), turkey, tofu, tempeh, eggs. Lean protein sources are essential for tissue repair and overall health. Choose cooking methods like baking, grilling, or steaming to avoid adding extra fat.

    •      Healthy fats: Avocado, olive oil, nuts (almonds, walnuts), seeds (chia, flax, hemp)

    These fats provide essential fatty acids that support gut health and reduce inflammation.

    •      Whole grains: Oats (especially rolled oats), brown rice, quinoa, wild rice, millet

    Whole grains offer fiber and nutrients, supporting a healthy gut microbiome and sustaining energy.

    •      Soothing beverages: Herbal teas (ginger, chamomile), bone broth

    These beverages can help soothe the stomach lining and promote digestion. Ginger tea can also help reduce nausea.

    Steer clear of these common triggers:

    •      Spicy foods: Chili peppers, hot sauce, spicy curries

    •      Spicy foods can irritate the stomach lining and worsen gastritis symptoms.

    •      Acidic foods: Tomatoes, citrus fruits (oranges, lemons, grapefruits), vinegar

    These acidic foods can increase stomach acid production and exacerbate gastritis pain.

    •      Processed foods: Fast food, packaged snacks, sugary drinks, processed meats

    Processed foods are often high in unhealthy fats, refined sugars, and artificial    ingredients that can disrupt gut health and trigger inflammation.

    •      Alcohol: Beer, wine, liquor

    Alcohol can irritate the stomach lining and worsen gastritis symptoms.

    •      Caffeine: Coffee, tea, energy drinks, chocolate

    Caffeine can stimulate stomach acid production and worsen gastritis symptoms.

    My journey to understanding and managing my gut health while traveling started in Quito, Ecuador. I visited a friend in Mexico for a few weeks, then flew to Quito. I planned to see the city, visit two other towns, and then visit Cuenca. But my stomach had other ideas! After two beautiful weeks in Quito, I planned to take a bus when a not-so-friendly stomach flare-up suddenly sidelined me. My bus was leaving on Monday, and my stomach issue flared up on Friday.

    I was already apprehensive about being in a foreign country with weak Spanish skills and having a medical issue. But as I will explain later, my fears were unfounded. I was fortunate enough to see a doctor quickly, and after his examination, I received a course of medications. By the time I visited a couple of other cities and arrived in Cuenca 3 weeks later, I felt much better.

    While in Cuenca, I decided to see a gastroenterologist and have tests done to determine my stomach situation. The tests revealed I had a nasty case of gastritis with the H. Pylori bacterial infection. After, the doctor gave me a prescription for antibiotics and other medications to take. After thirty days, the follow-up test showed a clean bill of health. Following a Real Food diet helped me set the foundation for a healthier gut microbiome. Moving forward, it resulted in

    me losing 30 pounds in 1 year. I hadn’t felt this good since high school!

    I was more than impressed with the health care I received in Ecuador. I know I left out many of the details, but the entire process was as smooth as I could have hoped for. Everyone I encountered was helpful and professional, and the facilities were clean. I would not hesitate to seek help in Ecuador again if needed.

    As a 62-year-old newbie traveler, my experience in Ecuador was a wake-up call. It was a setback, but it was also a valuable learning experience. I learned a new way of looking at the food I put into my body. It was a massive challenge for me as someone who loves to eat. But once my gut was healthy, I began to feel better than I had in years. One of the best things that happened was I lost 30 pounds in a year! I hope these tips can be just as inspiring and helpful for you.

    IT’S OK TO TAKE A BREAK!

    I’ll just be honest here. The Real Food Diet was not easy for me. I was used to ordering a pizza or a burger and fries at the drop of a hat and didn’t give it another thought. When I started the diet, I did some research and made a list of the foods that were allowed and were on the list from my doctor. Then, I followed it strictly with the foods most appealing to me. After three months, I began to have a cheat day once a week. I was able to resist the temptation to eat junk food every day as I did before. I didn’t go crazy; I just ate one meal and returned to the plan. I found that after a while, I hadn’t even thought about cheat day. It just wasn’t a concern, and I was satisfied without it. In my case, the “treat day” did not affect my weight loss or my stomach health.

    All this is to say that while the Real Food Diet emphasizes natural, unprocessed foods, there’s room for flexibility and enjoyment. “Cheat days,” or planned deviations from strict adherence, can be incorporated occasionally. The key is to approach them mindfully. Instead of viewing it as a “cheat,” consider it a “treat day” where you consciously choose to enjoy a meal or food that may not strictly align with the Real Food philosophy. Focus on savoring the experience and the social connection associated with the meal rather than seeing it as an opportunity to overindulge. This approach can help maintain a healthy relationship with food while providing psychological satisfaction and preventing feelings of deprivation that can lead to setbacks in the long run.

    Source: The Skinny on Cheat Days |

    Northwestern Medicine https://www.nm.org/healthbeat/healthy-tips/nutrition/the-skinny-on-cheat-days

    Expert Insights and Practical Tips

    “By eliminating processed foods and incorporating plenty of fiber-rich fruits, vegetables, and whole grains, the Real Food Diet can help alleviate symptoms of common gut disorders like IBS and bloating,” says Registered dietician Tamara Duker Freuman, author of The Bloated Belly Whisperer. https://amzn.to/4eY18OG

    Dr. Megan Rossi, a registered dietician and gut health specialist, stresses the importance of personalized nutrition. “While the Real Food Diet provides a great framework, it’s essential to listen to your body and identify any specific food sensitivities or intolerances contributing to your gut issues.” Love Your Gut: Supercharge Your Digestive Health and Transform Your Well-Being from the Inside Out

    https://amzn.to/3YfJosp

    Cook for Your Gut Health

    Developed with nutritionist and dietitian Alicia A. Romano, this gut health cookbook delivers 100+ healthy recipes and an in-depth education on the science of the mind-gut connection. Whether you’re trying to calm occasional gastrointestinal symptoms, or you suffer from IBS, acid reflux, or GERD, you’ll be pleased to find: Cook for Your Gut Health: Quiet Your Gut, Boost Fiber, and Reduce Inflammation Paperback – April 6, 2021

    by America’s Test Kitchen (Author) https://amzn.to/3Njt1Vs

    Lifestyle Tips for Gastritis Management

    Beyond diet, certain lifestyle factors can contribute to gastritis relief:

    •      Stress Management:

    •      Mindful Eating:

    •      Portion Control:

    •      Hydration:

    •      Sleep:

    Conclusion

    For men and women over 40 seeking relief from gastritis, the Real Food Diet offers a promising path toward improved digestive health and overall well-being. Focusing on whole, unprocessed foods can reduce inflammation, support a healthy gut microbiome, and provide your body with the nutrients it needs to thrive. Remember to listen to your body, identify your personal trigger foods, and embrace a mindful approach to eating. Take control of your gut health and experience the transformative power of real food.

    Disclaimers

    •      Amazon Disclaimer: This article may contain links to products on Amazon. As an Amazon Associate, I may earn a small commission from qualifying purchases.

    •      AI Disclaimer: I sometimes write with the assistance of an AI language model for research and idea generation. I then edit it to fully express what I want to say.

    Further Reading

    1. Fiber Fueled by Dr. Will Bulsiewicz https://amzn.to/4eWEZ3a
    2. The Microbiome Solution by Dr. Robynne Chutkan https://amzn.to/3zVXF4k
    3. The Mind-Gut Connection by Dr. Emeran Mayer https://amzn.to/4851TTz

  • 10 Ways to Find Calm During Sudden Anxiety

    Disclaimer: The following techniques are designed to offer general support and are not a substitute for professional medical advice. If you’re struggling with chronic or severe anxiety, please consult a qualified healthcare provider.

    Anxiety is a natural human experience. Yet, it can feel overwhelming and all-consuming when it strikes suddenly and intensely. I have experienced these feelings for many years, and for the longest time, I wasn’t even aware of its effects. It manifests in many ways but will come out in the long run. It becomes more and more woven into your character before you realize it. If you find yourself battling unexpected bouts of anxiety, remember you’re not alone. There are many strategies to help soothe your mind and body during these difficult moments. Try taking more control of your well-being using these methods. I hope you find something that helps.

    1. Ground Yourself in the Present: Anxiety often fixates on the future or past. Bring yourself back to the present moment by engaging your senses. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

    Remember that you can’t change the past, and the future has not happened yet. The only thing you can affect is the present moment. This reflection has often helped me when I felt anxious or stressed out.

    2. Breathe Deeply: Slow, deliberate breathing can have a powerful calming effect. Try 4-4-8 breathing: inhale for a count of four, hold for four, exhale for eight, and repeat. I often combine this with #5 by listening to soothing music on headphones; when I finish, I feel much more relaxed and refreshed.

    3. Gentle Movement: Physical activity releases endorphins and natural mood boosters. Take a short walk, stretch, or do light Yoga or Tai Chi. Walking is one of the best things for me because it helps to clear my head and gets the blood flowing for the day.

    4. Connect with Nature: Spending time outdoors, even briefly, can reduce stress and anxiety. Find a green space, listen to birdsong, or feel the sun on your skin. My favorite is walking in the forest and listening to the sounds of the trees, the wind, and the different animals going about their day.

    5. Engage in a Soothing Activity: Do something you enjoy and find relaxing. Listen to calming music, read a book, take a warm bath, or spend time with a “furry friend.” I am definitely getting a dog in the near future. I was previously a dog owner some years ago, and I miss the companionship. I’m a pretty easy-going person, and I would welcome any suggestions for a similar breed of dog if you have any ideas.

    6. Challenge Anxious Thoughts: Anxiety often distorts reality. Recognize and challenge irrational or catastrophic thoughts. Ask yourself: “Is this thought helpful? Is it based on facts? Is there another way to look at this?” This technique is very good for me because it can sometimes stop unnecessary stress from sneaking in and taking root.

    7. Reach Out for Support: Talking to a trusted friend, family member, or therapist can provide comfort and perspective. Sharing your feelings can lessen their intensity. There’s nothing like talking to people who have our best interests in mind. You never know when the next epiphany will happen that could change your outlook on everything…Stay positive!

    8. Practice Mindfulness. Mindfulness involves paying attention to the present moment without judgment. It can help you observe anxious thoughts and feelings without getting caught up in them. Viewing your thoughts as a non-judging outsider can help you return to the present moment when your mind strays. It is harder than you may think, but it is helpful if practiced on a regular basis.

    9. Limit Caffeine and Alcohol: Both substances can exacerbate anxiety, and I would also include sugar. Choose water, herbal teas, or other calming beverages. I have a cup of green tea with ginger and lemon every morning, and it has become an essential part of my morning routine. I also drink only water throughout the day to stay hydrated.  It helps me face the day with a sense of calm and clears my head. Maybe you have a favorite you would like to share.

    10. Create a Calm Space: Designate a quiet area in your home where you can retreat when feeling anxious. Fill it with comforting items like soft blankets, soothing scents, or calming sounds. Try to listen to your body without judging, and have a space to relax, whether taking a nap or meditating. Choose what works best for you.

    Remember, finding calm during anxiety takes practice and patience. Experiment with these techniques to discover what works best for you. By prioritizing self-care and developing coping mechanisms, you can navigate anxious moments with greater ease and resilience. May you be well.

    Jeffry

    LifeTransformation.shop Blog

    AI Usage Disclosure: 

    This article was written using an AI language model for research and outlining. It was then rewritten and edited by a human to ensure accurate information.

  • Gut-Healthy Travels with Green Tea

    (The information provided here is intended for general knowledge and informational purposes only and does not constitute medical advice.)

    Maintaining a healthy gut can feel like an uphill battle with travel and the inevitable adjustments to your daily routine. However, with some preparation and mindful practices, you can keep your digestive system thriving, even when trying new cuisines and changing time zones. A hot cup of green tea with antioxidants and beneficial compounds can be the key to making the most of your vacation.

    Why Green Tea is Good for Your Gut Microbiome

    ·      Polyphenols: These potent antioxidants act as a protective shield for your gut lining, ensuring a strong barrier against harmful substances. As Dr. Will Bulsiewicz, a renowned gastroenterologist, explains, “Green tea contains polyphenols, which are powerful antioxidants that can help to protect the gut lining from damage. This can help to improve gut barrier function and reduce the risk of leaky gut.”

    ·      Prebiotics: Green tea nourishes the beneficial bacteria residing in your gut, fostering a balanced and diverse microbiome. Registered Dietitian Cynthia Sass notes, “Green tea contains prebiotics, which are non-digestible fibers that feed the beneficial bacteria in your gut. This can help to promote a healthy gut microbiome and improve overall gut health.”

    ·      Anti-inflammatory effects: Chronic inflammation can disrupt gut health. Green tea’s soothing properties help calm and protect your digestive system. Dr. Josh Axe, a certified doctor of natural medicine, highlights, “Green tea has been shown to reduce inflammation in the gut, which can help to improve symptoms of irritable bowel syndrome (IBS) and other digestive disorders.”

    Packing for Gut Health

    Before you leave home, make sure you pack these essentials:

    • Green Tea Bags/Loose Leaf: Bring your preferred green tea to guarantee access to quality leaves, even in unfamiliar territories.
    • Travel Mug: A reliable travel mug keeps your tea hot and prevents spills, allowing you to savor it anytime, anywhere.
    • Portable Kettle (Optional): A small travel kettle ensures you can heat water effortlessly if you can access power outlets.

    Strategies at Your Destination

    ·      Seek Out Local Tea Shops: Many cities have charming tea shops where you can discover unique varieties and immerse yourself in a mindful tea experience.

    ·      Utilize Hotel Amenities: Some hotels offer kettles in guest rooms, making it convenient to brew your own tea.

    ·      Explore Transit Hub Options: Airports and train stations often have cafes or kiosks that provide hot water or even pre-made green tea.

    Other Gut-Healthy Travel Tips

    • Stay Hydrated: Drinking plenty of water throughout the day is crucial for digestion and complements the benefits of green tea.
    • Prioritize Quality: Look for organic green tea whenever possible to minimize pesticide exposure and other contaminants.
    • Embrace Variety: Experiment with different green tea flavors, such as matcha, sencha, or jasmine, to delight your taste buds and keep your ritual engaging.

    ·       Stress Management: Travel can be stressful. Practice relaxation techniques like deep breathing or meditation to calm your gut and mind.

    • Probiotics: Consider taking a probiotic supplement to support your gut microbiome during travel.

    My Simple Daily Recipe for Gut-healthy Green Tea:

     

    8-12 oz of filtered hot water in the mug of choice

    1 T of loose-leaf tea

    One pc. Fresh ginger smashed

    One pc. Fresh turmeric smashed

    Juice of half a lemon

    Cover and let steep for 3-4 minutes, then enjoy!

    Note: I intentionally avoid sweeteners in my tea because I try to minimize them in my diet,

    Of course, feel free to add what you prefer.

    Conclusion

    Incorporating green tea into your daily routine, whether at home or on the go, is a simple yet profound act of self-care for your gut. By packing smartly, adapting to new environments, and prioritizing mindful moments, you can continue to nourish your gut and overall health, even amidst the excitement of travel.

    Remember, a healthy gut is the foundation for a joyful and fulfilling journey. So, raise your cup to a vibrant and thriving digestive system, no matter where your adventures take you.

     

    RESOURCES

    My Simple Travel Setup for Making Tea:

    Tea Infusers for Loose Tea (1 Pack), 18/8 Stainless Steel Tea Strainer. It’s durable, compact, and great for travel. I tried the thin mesh tea strainers, but they kept getting smashed or broken in my luggage. This tea strainer is made of thin but rigid stainless steel and compact, so it doesn’t take up a lot of space when packing for your trip. You can even make coffee with it in a pinch!

    Get One Here!

    Organic Positively Tea Company, Qilan Wuyuan Oolong Tea, Loose Leaf, 4 Ounce. Excellent quality at a reasonable price! Resealable bags to maintain freshness. I have been using this tea brand for more than 4 years, and I am very impressed with the quality and freshness of every order. They have a wide variety of high-quality teas that I’m sure you will enjoy 

    Try It Here! (Amazon Link)

    Insulated Water Bottle – Your insulated water bottle can also be used to make tea and keep it warm, or you can pack your favorite mug in your suitcase before leaving home.

    Books:

    Green Tea for Gut Health: The Science-Backed Benefits (Amazon Link) by Dr. Josh Axe, DNM, DC, CNS Green Tea for Gut Health: The Science-Backed Benefits by Dr. Josh Axe, DNM, DC, CNS   

    Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight,

    Restoring Your Health and Optimizing Your Microbiome (Amazon Link)

    by Dr. Will Bulsiewicz, M.D. MSCI

    Amazon Affiliate Disclaimer:

    As an Amazon Associate, I may earn a small commission from qualifying purchases at no additional cost to you.

    Disclosure of AI Usage:

    This blog post was created with the assistance of an AI writing tool for outlining, research, and source attribution.

  • My Stress Relief Methods

    Finding Calm in a Busy World (for the 40+ Crowd)

    Medical Disclaimer: It is essential to consult with a qualified healthcare professional before making significant dietary, or any other changes, especially if you have any existing health conditions. This is what works for me.

    Let’s be honest, life after 40 can get a little complex shall we say. Juggling work, family, and maybe even health issues can leave you feeling like you’re constantly running on a hamster wheel. And while we can’t always eliminate the stressors in our lives, we can learn how to manage them better.

    I’ve tried different stress relief techniques over the years, and I’ve found that a holistic and mindful approach works best for me. It’s not just about finding a quick fix; it’s about creating a lifestyle that prioritizes well-being. If you’re would like to replace stress for calm, while achieving a better work-life balance, keep reading.

    My Morning Green Tea Recipe

    I start every morning with a cup of green tea. This is my recipe designed to soothe the mind and boost gut health (because, yes, your gut plays a role in stress too!). I have this every morning instead of coffee and I find my energy level is not as jittery, which enables me to focus better on daily tasks.

    Here’s my simple recipe:

    • 8-12 oz of hot filtered water
    • 1 tablespoon loose-leaf green tea
    • 1 piece of fresh ginger, smashed
    • 1 piece of fresh turmeric, smashed
    • Juice of half a lemon

    Instructions:

    1. Add the ginger and turmeric to your mug.
    2. Pour hot water over the ginger, turmeric
    3. Add a squeeze of lemon juice.
    4. Add your tea leaves.
    5. Cover and let it steep for 3-4 minutes.
    6. Sip and enjoy!

    I start with the water just below boiling, which goes against most tea brewing instructions. I put the ginger and turmeric in the water to help extract the ingredients a little better. I then use the lemon juice to further lower the temperature that is more suited for steeping the tea. I’m not super exact on the temperature of the water, but I believe this method gives me the most benefit from the ingredients.

    I intentionally avoid sweeteners to minimize sugar in my diet, and I simply enjoy the taste without sweeteners. Feel free to add a touch of honey or your preferred natural sweetener if you like.

    Why this works: Green tea is packed with antioxidants and L-theanine, an amino acid that promotes relaxation. Ginger and turmeric are powerful anti-inflammatories, and lemon juice adds a vitamin C boost.

    Meditation: My Mind’s Best Friend

    Meditation used to intimidate me. I thought it was all about emptying your mind completely, which seemed impossible. But then I learned that meditation is simply about observing your thoughts without judgment. And it’s easier than you think.

    Here’s how to get started:

    1. Find a comfy spot: Sit or lie down in a quiet place where you won’t be disturbed.
    2. Set a timer: Begin with just 5-10 minutes and gradually increase the time as you feel comfortable.
    3. Focus on your breath: Close your eyes and pay attention to the sensation of your breath as it flows in and out.
    4. Notice your body: Bring awareness to how your body feels. Maybe your toes tingle, or your forehead feels relaxed – just observe.
    5. Embrace wandering thoughts: Your mind will wander, and that’s ok. When it does, gently guide your attention back to your breath.
    6. End with intention: When your timer goes off, open your eyes, take a deep breath, and notice how you feel.

    Tips for success:

    • Consistency is key: Aim to meditate at the same time each day to establish a routine.
    • Be patient: It takes time to develop a meditation practice. Don’t get discouraged if your mind wanders – it’s all part of the process.
    • Try guided meditations: If you find it helpful, use a guided meditation app or video to help you stay focused.

    Breathing Exercises for Instant Calm

    When stress hits you like a wave, breathing exercises can be your lifeline. They’re quick, easy, and you can do them anywhere, anytime.

    My favorite technique:

    1. Set a timer for 5 minutes.
    2. Inhale slowly through your nose.
    3. Exhale slowly and completely through pursed lips. (Imagine you’re blowing through a straw.)
    4. Repeat until the timer rings.

    This simple exercise helps slow your heart rate, calm your nervous system, and bring you back to the present moment. If I have a sudden need and I’m pressed for time, doing just three breaths according to the instructions can be a tremendous help.

    Nourishing Your Body, Calming Your Mind

    What you eat has a profound impact on your stress levels. A diet filled with processed foods, sugar, and unhealthy fats can leave you feeling sluggish, inflamed, and more susceptible to stress. On the other hand, a gut-healthy diet can improve your mood, energy levels, and resilience.

    Focus on These Foods:

    • Fiber-rich fruits, vegetables, and whole grains: These feed the beneficial bacteria in your gut.
    • Protein: I primarily get my protein from chicken, fish, and beans. I cook with healthy oils and without sauces, with dry seasonings for added flavor.
    • Prebiotic foods like garlic, onions, and bananas: These also support gut health.
    • Probiotic-rich foods like yogurt and sauerkraut: These introduce good bacteria into your digestive system.
    • Foods high in omega-3 fatty acids: Think fatty fish, flaxseeds, and walnuts.
    • Plenty of water: Stay hydrated to support optimal digestion and overall well-being.

    Limit These Foods:

    • Ultra-processed foods: These often contain additives and unhealthy fats that can negatively impact your gut and your mood.
    • Sugary drinks and excessive sugar: Sugar can contribute to energy crashes and mood swings.

    Get some Sun on Your Face

    Andrew Huberman, a neuroscientist and professor at Stanford University, emphasizes the importance of morning sunlight for overall health and well-being. Here are the key points he has discussed regarding sleep and sunshine in the morning:

    Circadian Rhythm Regulation: Morning sunlight helps set the body’s internal clock, which improves wakefulness and sleep quality. [2][4].

    Exposure Duration: He recommends spending at least 5-10 minutes outside in the morning sunlight without wearing sunglasses, even on overcast days. [1][3].

    Benefits: Morning sunlight exposure has numerous benefits, including better mood, improved sleep, hormone regulation, stress reduction, and enhanced metabolic function. [2][3].

    Safety: It is crucial to look in the direction of the sun without staring directly at it to avoid eye damage. Wearing contacts or glasses is fine, but sunglasses or blue blockers should be avoided during morning sunlight viewing. [3].

    Importance: Huberman considers morning sunlight exposure one of the top five actions for supporting mental health, physical health, and performance, alongside sleep, movement, nutrient intake, and relationships. [3][4].

    Citations:

    [1] https://www.jj-fit.com/blog/light

    [2] https://ai.hubermanlab.com/s/_0mWjhQo

    [3] https://www.inc.com/justin-bariso/andrew-huberman-how-to-focus-have-more-energy.html

    [4] https://www.businessinsider.com/andrew-huberman-swears-by-morning-sunlight-healthy-circadian-clock-2023-11?IR=T&international=true&r=US

    Move Your Body, Release Stress

    Exercise is a fantastic stress reliever. It doesn’t have to be intense – even a brisk walk, a yoga session, or a bike ride can make a difference. My favorite is a walk in the woods with a light rain.

    Here’s why exercise works:

    • Releases endorphins: These are natural mood boosters.
    • Reduces stress hormones: Physical activity helps lower cortisol levels.
    • Improves sleep: Regular exercise can contribute to better sleep quality.
    • Provides a mental break: Focusing on your body and your movements can help you take your mind off your worries.

    Find activities you enjoy and make them a regular part of your routine.

    Creating Your Stress-Free Zone

    Ultimately, finding your stress-free zone is about listening to your body and giving yourself permission to prioritize well-being. It’s about creating a lifestyle that nourishes your mind, body, and soul. So, go ahead and experiment with these techniques, find what resonates with you, and remember that even small steps can make a big difference. You deserve to feel calm, centered, and in control, no matter what life throws your way. You can do this!

    Medical Disclaimer: It is essential to consult with a qualified healthcare professional before making significant dietary, or any other changes, especially if you have any existing health conditions. This is what works for me.

    More Resources:

    My Current Favorite Tea – Organic Positively Tea Company, Pu-Erh Tea, Loose Leaf, 16 Ounce

    https://amzn.to/4dMn7qI

    Tea Infuser for Loose Tea (1 Pack), 18/8 Stainless Steel Tea Strainer, Extra Fine Mesh Tea Diffuser for Brewing Tea, Spices & Seasoning. https://amzn.to/4h8aaKN

    How to Meditate with Pema Chodron – https://amzn.to/3BZbAac

    Guided Breathwork Meditations for Beginners – https://amzn.to/3A0HkeH

  • Feeling Alone in the Crowd?

    10 Tips to Combat Loneliness

    Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. If you are experiencing severe loneliness or mental health challenges, please consult a qualified healthcare professional.

    Loneliness. It’s a feeling that can creep up on you, especially when trying to find your place in the world. You might be surrounded by people, yet still feel utterly alone. But you’re not alone and feeling lonely! Millions of people experience this, and experts have dedicated their careers to understanding and overcoming it.

    Here are ten tips, backed by research and expert advice, to help you navigate loneliness.

    1. Understand the Difference Between Loneliness and Being Alone

    It’s important to know that loneliness and being alone are different. “Loneliness is the subjective feeling that you’re lacking the social connections you need,” says John Cacioppo, a pioneer in loneliness research. You can be alone without feeling lonely, enjoying your own company, and finding fulfillment in solitude. Conversely, you can feel lonely even in a crowd if you lack meaningful connections or feel emotionally disconnected from those around you.

    Actionable step: Take some time to examine your emotions. When do you feel most lonely? Is it when you’re physically alone, or does it happen even when you’re with others? Identifying the triggers for your loneliness can help you address the root of the problem.

    2. Challenge Negative Thoughts

    • Loneliness can be a breeding ground for negative thoughts. You might criticize yourself, doubt your social skills, or feel unworthy of connection. These thoughts can become a self-fulfilling prophecy, leading you to withdraw and further isolate yourself. It’s essential to challenge these negative thought patterns. Quote: “Self-compassion involves treating yourself with the same kindness and care you would offer to a good friend,” says Kristen Neff, a leading expert on self-compassion. Treat yourself with understanding and support instead of criticizing yourself for feeling lonely. “Self-Compassion: The Proven Power of Being Kind to Yourself” by Kristen Neff. Amazon Affiliate Link (https://amzn.to/3UabliO)

    Actionable step: Start a journal to become more aware of your negative thoughts. When you notice a self-critical thought, write it down and challenge it with a more positive and realistic perspective. This link will take you to a popular journal that has helped many people. “The Five Minute Journal” https://amzn.to/4dNGEXZ

    3. Embrace Vulnerability

    Opening up to others can feel risky, but it’s the key to building genuine connections. Vulnerability means allowing yourself to open, faults and all. It means sharing your thoughts and feelings, even if it’s scary at first. Quote: “Vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity,” says Brené Brown, a research professor who has extensively studied vulnerability. When we dare to be vulnerable, we open ourselves up to the possibility of deep and meaningful connections.

    Actionable step: Start small. Share something personal with a trusted friend or family member. It could be a fear, a hope, or a struggle you’re facing. As you experience the positive effects of vulnerability, you’ll likely feel more comfortable opening up further.

    4. Focus on Quality Over Quantity

    When it comes to relationships, choose quality over quantity. It’s better to have a few close, supportive friends than a large circle of acquaintances with whom you don’t feel truly connected. Quote: “It’s the quality of your close relationships that matters,” says Robert Waldinger, director of the Harvard Study of Adult Development, one of the most extensive studies on happiness. (Source: The study found that close relationships are a key predictor of happiness and well-being. At the same time, loneliness and social isolation are detrimental to health.

    Actionable step: Nurture your existing relationships. Have lunch with a loved one or old friend, put away your phone when you’re together, and truly listen and engage in conversations. Small gestures of affection and appreciation can go a long way in strengthening your bonds.

    5. Diversify Your Social Life

    Just like your finances, a diversified social portfolio is beneficial. Diversity means having a mix of different types of connections: friends, family, romantic partners, mentors, colleagues, and acquaintances. Each type of relationship offers unique benefits and contributes to a sense of belonging.

    Actionable step: Expand your social life. Join a club or group based on your interests, volunteer at a food bank, take a painting class, or attend local music concert. These activities provide opportunities to meet people who share your passions and values.

    6. Utilize Technology Mindfully

    Technology can be a double-edged sword when it comes to loneliness. Social media can help you stay connected with loved ones, but if used excessively or without intention, it can also cause feelings of inadequacy and isolation. Quote: “Social media has become a substitute for real connection,” says Johann Hari, author of “Lost Connections.” Scrolling through curated online profiles can create a distorted view of reality and make you feel you’re missing out.

    Actionable step: Be mindful of your technology use. Limit your time on social media and seek out face-to-face interactions. Use technology to enhance your relationships, not replace them. Schedule video calls with friends, send thoughtful messages, and use social media to plan real-life meetups.

    7. Practice Self-Care

    Taking care of your physical and mental health is crucial for combating loneliness. When you feel good about yourself, you’re more likely to have the energy and confidence to engage with others.

    Actionable step: Prioritize activities that nourish your mind and body. Get enough sleep, eat healthy foods, exercise regularly, spend time in nature, and engage in hobbies that bring you joy. Self-care isn’t selfish; it’s an investment in your overall well-being.

    8. Don’t Be Afraid to Ask for Help

    If you’re struggling with loneliness, don’t hesitate to seek professional support. A therapist or counselor can provide a safe space to explore your feelings, develop coping strategies, and work through any underlying issues that may be contributing to your loneliness.

    Quote: “Emotional First Aid is about taking care of our psychological wounds and preventing them from getting worse,” says Guy Winch, psychologist and author. Just as you would seek medical attention for a physical injury, it’s important to seek help for emotional pain.

    Website Link: https://www.guywinch.com/

    Actionable step: If you prefer convenience and flexibility, consider online therapy options like BetterHelp.com. This platform offers various services, including individual therapy, couples therapy, and support groups, making it easier to find the help you need. https://www.betterhelp.com/

    9. Reframe Your Perspective on Dating

    Dating can be a source of both excitement and anxiety. The pressure to find “the one” can lead to feelings of rejection and inadequacy, which can add to feelings of loneliness.

    Quote: “Desire thrives on obstacles,” says Esther Perel, a renowned psychotherapist specializing in relationships. Instead of viewing dating as a means to an end, try to appreciate the journey. Each date is an opportunity to meet new people, learn about yourself, and expand your social circle.

    Actionable steps:

    1. Focus on having fun and enjoying the process of dating.
    2. Approach each date with curiosity and an open mind, and don’t be afraid to be yourself.
    3. Remember that building genuine connections takes time, and rejection is a natural part of the process.

    10. Remember You Are Not Alone

    It’s easy to feel isolated when you’re struggling with loneliness, but it’s important to remember that you’re not alone. Many people experience loneliness just like you, and there are resources and support systems available to help.

    Quote: “Loneliness is a common human experience,” says Vivek Murthy, former U.S. Surgeon General in “Together: The Healing Power of Human Connection in a Sometimes Lonely World” Acknowledging the universality of loneliness can help reduce the stigma and shame associated with it.

    Actionable step: Connect with others who understand what you’re going through. Join online support groups, attend local meetups, or participate in community events. Sharing your experiences with others can be incredibly validating and empowering. Consider The Loneliness Project website if you are interested. https://www.thelonelinessproject.org/

    Overcoming loneliness is a journey, not a destination. It requires self-awareness, courage, and a willingness to connect with yourself and others. By implementing these tips, you can start to cultivate a richer, more prosperous social life and experience the joy of genuine connection. Remember, you are not alone on this journey.

    Ready to take the next step in your journey to overcome loneliness? Explore the resources mentioned in this article, which can further support you on your path to connection and well-being. Remember to be patient with yourself. I wish you well.

    Resource Links:

    Disclaimers:

    • Affiliate Disclosure: This article contains affiliate links, which means I may earn a commission if you purchase them, which helps support creating content like this.
    • AI Disclaimer: I create articles using AI for research and content generation. The content is then human-edited to reflect what I want to say.

  • LATEST POST

    Real Food, Real Health

    A Guide to Managing Gastritis with a Whole Foods Diet

    Medical Disclaimer: It is essential to consult with a qualified healthcare professional before making significant dietary changes, especially if you have any existing health conditions.

    In the fantasy world I used to live in, I could eat anything and everything I wanted with no consequences. When that fantasy world came crashing down, it was a rude awakening for this reckless foodie. But I will tell that story here, a little later.

    Maintaining optimal health becomes increasingly difficult as we age. Digestive issues like gastritis can significantly impact the quality of life for men and women over 40. But there’s good news: embracing a Real-Food Diet as part of a healthy lifestyle can be a powerful tool in managing gastritis symptoms and promoting overall well-being. Gastritis, an inflammation of the stomach lining, can manifest as a burning sensation, gnawing pain, nausea, or indigestion. While various factors contribute to gastritis, including H. pylori infection, medication use, and excessive alcohol consumption, diet plays a crucial role in managing its symptoms.

    Keep It Simple

    The Real Food Diet focuses on eating whole, unprocessed foods, eliminating processed foods, refined sugars, and artificial ingredients that irritate the gut and exacerbate inflammation. I stay out of the middle aisles at the grocery store whenever possible because that is where I find the most heavily processed foods. I focus on ensuring the food I eat is as close to its original state as possible. Doing this helped me set the foundation for a healthier gut, which resulted in me losing 30 pounds in 1 year. I hadn’t felt this good since high school!

    How the Real Food Diet Helps

    The Real Food Diet combats inflammation, a key driver of gastritis. Avoiding processed foods, unhealthy fats, and excessive sugar reduces the triggers that irritate the stomach lining. Instead, this diet emphasizes whole foods packed with anti-inflammatory compounds, such as colorful fruits and vegetables rich in antioxidants, omega-3 fatty acids in oily fish, and spices like turmeric and ginger. These nutrients help soothe the stomach and promote healing.

    “Chronic inflammation is at the root of many gut disorders,” says Dr. Robynne Chutkan, a gastroenterologist and author of The Microbiome Solution. “By avoiding processed foods and embracing whole, anti-inflammatory foods, we can soothe the gut and promote healing.” https://amzn.to/3zV8NOH

    A healthy gut microbiome is crucial for overall health, and it indirectly supports gastritis management. The Real Food Diet, rich in fiber from fruits, vegetables, and whole grains, nourishes beneficial gut bacteria. The diet promotes a diverse microbiome, strengthening the gut barrier and reducing the likelihood of spreading inflammation.

    “The gut microbiome plays a significant role in our mental well-being,” states Dr. Emeran Mayer, a gastroenterologist and author of The Mind-Gut Connection. “A healthy gut can lead to a clearer mind and improved emotional balance.” https://amzn.to/3Yk6iyU

    Furthermore, the Real Food Diet prioritizes nutrient density. Consuming a variety of whole foods provides your body with the vitamins, minerals, and antioxidants needed for optimal function and repair. Eating this way supports the body’s natural healing processes and contributes to long-term well-being.

    “The Real Food Diet aligns perfectly with what we know about promoting gut health,” says Dr. Jason Hawrelak, a naturopathic physician and researcher specializing in the microbiome. “Its focus on whole, unprocessed foods provides the nutrients and fiber necessary for a balanced and diverse gut microbiome.” You can find more information at Dr. Hawrelak’s website here: https://www.ifnacademy.com/advisory-board/jason-hawrelak-phd/

    What to Eat and What to Avoid

    Choosing the right foods is essential for managing gastritis. Here’s a detailed guide to help you navigate your plate:

    Embrace these gut-friendly options:

    • Low-acid fruits: Bananas, apples, berries, melons, papaya, mango (in moderation)

    These fruits are gentle on the stomach and provide essential vitamins, minerals, and antioxidants.

    • Non-cruciferous vegetables: Carrots, sweet potatoes, zucchini, green beans, squash, bell peppers. These vegetables are easily digestible and offer a wide range of nutrients without irritating the stomach lining.
    • Lean protein: Chicken, fish (especially salmon, tuna, and mackerel), turkey, tofu, tempeh, eggs. Lean protein sources are essential for tissue repair and overall health. Choose cooking methods like baking, grilling, or steaming to avoid adding extra fat.

    •      Healthy fats: Avocado, olive oil, nuts (almonds, walnuts), seeds (chia, flax, hemp)

    These fats provide essential fatty acids that support gut health and reduce inflammation.

    •      Whole grains: Oats (especially rolled oats), brown rice, quinoa, wild rice, millet

    Whole grains offer fiber and nutrients, supporting a healthy gut microbiome and sustaining energy.

    •      Soothing beverages: Herbal teas (ginger, chamomile), bone broth

    These beverages can help soothe the stomach lining and promote digestion. Ginger tea can also help reduce nausea.

    Steer clear of these common triggers:

    •      Spicy foods: Chili peppers, hot sauce, spicy curries

    •      Spicy foods can irritate the stomach lining and worsen gastritis symptoms.

    •      Acidic foods: Tomatoes, citrus fruits (oranges, lemons, grapefruits), vinegar

    These acidic foods can increase stomach acid production and exacerbate gastritis pain.

    •      Processed foods: Fast food, packaged snacks, sugary drinks, processed meats

    Processed foods are often high in unhealthy fats, refined sugars, and artificial    ingredients that can disrupt gut health and trigger inflammation.

    •      Alcohol: Beer, wine, liquor

    Alcohol can irritate the stomach lining and worsen gastritis symptoms.

    •      Caffeine: Coffee, tea, energy drinks, chocolate

    Caffeine can stimulate stomach acid production and worsen gastritis symptoms.

    My journey to understanding and managing my gut health while traveling started in Quito, Ecuador. I visited a friend in Mexico for a few weeks, then flew to Quito. I planned to see the city, visit two other towns, and then visit Cuenca. But my stomach had other ideas! After two beautiful weeks in Quito, I planned to take a bus when a not-so-friendly stomach flare-up suddenly sidelined me. My bus was leaving on Monday, and my stomach issue flared up on Friday.

    I was already apprehensive about being in a foreign country with weak Spanish skills and having a medical issue. But as I will explain later, my fears were unfounded. I was fortunate enough to see a doctor quickly, and after his examination, I received a course of medications. By the time I visited a couple of other cities and arrived in Cuenca 3 weeks later, I felt much better.

    While in Cuenca, I decided to see a gastroenterologist and have tests done to determine my stomach situation. The tests revealed I had a nasty case of gastritis with the H. Pylori bacterial infection. After, the doctor gave me a prescription for antibiotics and other medications to take. After thirty days, the follow-up test showed a clean bill of health. Following a Real Food diet helped me set the foundation for a healthier gut microbiome. Moving forward, it resulted in

    me losing 30 pounds in 1 year. I hadn’t felt this good since high school!

    I was more than impressed with the health care I received in Ecuador. I know I left out many of the details, but the entire process was as smooth as I could have hoped for. Everyone I encountered was helpful and professional, and the facilities were clean. I would not hesitate to seek help in Ecuador again if needed.

    As a 62-year-old newbie traveler, my experience in Ecuador was a wake-up call. It was a setback, but it was also a valuable learning experience. I learned a new way of looking at the food I put into my body. It was a massive challenge for me as someone who loves to eat. But once my gut was healthy, I began to feel better than I had in years. One of the best things that happened was I lost 30 pounds in a year! I hope these tips can be just as inspiring and helpful for you.

    IT’S OK TO TAKE A BREAK!

    I’ll just be honest here. The Real Food Diet was not easy for me. I was used to ordering a pizza or a burger and fries at the drop of a hat and didn’t give it another thought. When I started the diet, I did some research and made a list of the foods that were allowed and were on the list from my doctor. Then, I followed it strictly with the foods most appealing to me. After three months, I began to have a cheat day once a week. I was able to resist the temptation to eat junk food every day as I did before. I didn’t go crazy; I just ate one meal and returned to the plan. I found that after a while, I hadn’t even thought about cheat day. It just wasn’t a concern, and I was satisfied without it. In my case, the “treat day” did not affect my weight loss or my stomach health.

    All this is to say that while the Real Food Diet emphasizes natural, unprocessed foods, there’s room for flexibility and enjoyment. “Cheat days,” or planned deviations from strict adherence, can be incorporated occasionally. The key is to approach them mindfully. Instead of viewing it as a “cheat,” consider it a “treat day” where you consciously choose to enjoy a meal or food that may not strictly align with the Real Food philosophy. Focus on savoring the experience and the social connection associated with the meal rather than seeing it as an opportunity to overindulge. This approach can help maintain a healthy relationship with food while providing psychological satisfaction and preventing feelings of deprivation that can lead to setbacks in the long run.

    Source: The Skinny on Cheat Days |

    Northwestern Medicine https://www.nm.org/healthbeat/healthy-tips/nutrition/the-skinny-on-cheat-days

    Expert Insights and Practical Tips

    “By eliminating processed foods and incorporating plenty of fiber-rich fruits, vegetables, and whole grains, the Real Food Diet can help alleviate symptoms of common gut disorders like IBS and bloating,” says Registered dietician Tamara Duker Freuman, author of The Bloated Belly Whisperer. https://amzn.to/4eY18OG

    Dr. Megan Rossi, a registered dietician and gut health specialist, stresses the importance of personalized nutrition. “While the Real Food Diet provides a great framework, it’s essential to listen to your body and identify any specific food sensitivities or intolerances contributing to your gut issues.” Love Your Gut: Supercharge Your Digestive Health and Transform Your Well-Being from the Inside Out

    https://amzn.to/3YfJosp

    Cook for Your Gut Health

    Developed with nutritionist and dietitian Alicia A. Romano, this gut health cookbook delivers 100+ healthy recipes and an in-depth education on the science of the mind-gut connection. Whether you’re trying to calm occasional gastrointestinal symptoms, or you suffer from IBS, acid reflux, or GERD, you’ll be pleased to find: Cook for Your Gut Health: Quiet Your Gut, Boost Fiber, and Reduce Inflammation Paperback – April 6, 2021

    by America’s Test Kitchen (Author) https://amzn.to/3Njt1Vs

    Lifestyle Tips for Gastritis Management

    Beyond diet, certain lifestyle factors can contribute to gastritis relief:

    •      Stress Management:

    •      Mindful Eating:

    •      Portion Control:

    •      Hydration:

    •      Sleep:

    Conclusion

    For men and women over 40 seeking relief from gastritis, the Real Food Diet offers a promising path toward improved digestive health and overall well-being. Focusing on whole, unprocessed foods can reduce inflammation, support a healthy gut microbiome, and provide your body with the nutrients it needs to thrive. Remember to listen to your body, identify your personal trigger foods, and embrace a mindful approach to eating. Take control of your gut health and experience the transformative power of real food.

    Disclaimers

    •      Amazon Disclaimer: This article may contain links to products on Amazon. As an Amazon Associate, I may earn a small commission from qualifying purchases.

    •      AI Disclaimer: I sometimes write with the assistance of an AI language model for research and idea generation. I then edit it to fully express what I want to say.

    Further Reading

    1. Fiber Fueled by Dr. Will Bulsiewicz https://amzn.to/4eWEZ3a
    2. The Microbiome Solution by Dr. Robynne Chutkan https://amzn.to/3zVXF4k
    3. The Mind-Gut Connection by Dr. Emeran Mayer https://amzn.to/4851TTz