The importance of Vitamin D cannot be ignored. Vitamin D is a natural conversion of blood cholesterol in the presence of UVB spectrum sunlight hitting the skin. Specifically related to intestinal permeability, Vitamin D3 has been shown to preserve epithelial barrier function in the presence of intestinal injury, be it Crohn’s disease or ethanol-induced or poor lifestyle choices. The free source of vitamin D3 is full sun exposure to a majority of your skin, without burning. Yet, during certain times of the year or even job requirements, it is not possible to get the needed skin exposure to produce adequate and therapeutic amounts. You can check your area for when the sun is above the 50 degrees altitude in order to provide UV B exposure for Vitamin D conversion. Spending five to ten minutes for fair skin during peak UV B exposure on a large portion of skin is the most effective and efficient. It’s important to gauge your skins response to avoid burning.
Fish oil or omega 3 fatty acids help recovery and pain reduction because of their ability to reduce inflammation, protect joints, provide a substrate that is neuroprotective (protects the nervous system) with improved dopamine neurons. These fatty acids are primarily found in cold water fish, eggs, cod liver oil and also flaxseed oil.
A recent systematic review and meta-analysis evaluated the effects of Omega-3 fatty acids on patients undergoing surgery for gastrointestinal malignancy. The authors concluded that omega 3 fatty acids were effective in improving the nutritional status and immune function in patients undergoing surgery. The omega -3 fatty acids not only enhanced immunity but attenuated inflammatory response. Another experimental study demonstrated that omega-3 fatty acids significantly decreased wound area by day 7 in diabetic wounds. Additionally, the wound strength was significantly increased by day 15. In an animal model for osteoarthritis cartilage degeneration, docosahexenoic acid (DHA) an Omega- 3 fatty acid, showed promise as a therapeutic agent in osteoarthritis prevention. In the field of dentistry, omega-3 fatty acid effect reduces bone resorption following gingivalis infection. The benefits of omega-3 fatty acids continue to be supported to improve cognitive function as well as reducing central nervous system oxidative stress.
Vitamin C, a natural constituent of many fruits, is a powerful anti-oxidant. It helps to prevent free-radical damage that contributes to aging and degenerative disorders. Vitamin C also prevents other antioxidant vitamins from being oxidized. Eating citrus is a good way to get Vitamin C, but it may not be enough when recovering from injury or surgery to reduce pain and risk.
Specifically, for chronic pain states like Chronic Regional Pain Syndrome (CRPS), Vitamin C used preoperatively at 2 g, reduces the morphine consumption in the post-operative stage. Fifty days of use at 1g/d post-operatively may reduce the CRPS risk development. A meta-analysis supports use of Vitamin C for reducing CRPS risk despite not finding conclusive dosage. Another study concluded that the administration of Vitamin C in preventing CRPS after distal radius fracture is low cost and has few complications. Another systematic review also supports the use of Vitamin C for foot and ankle surgery at 500mg for 45-50 days. There are some conflicting reports on effectiveness of 500mg Vitamin C in reducing pain, and it is worth noting as it may be dose dependent.
Is it possible that bacteria could aid in healing from injury or surgery?
Yes. In fact it is important to promote the variety of bacteria in your gut to promote immune health, reduce pain and reduce risk of infection.
As described in an earlier post about the leaky gut syndrome, supplemental recommendations that may reduce pain and improve healing are geared to promoting gut health. Specifically, the microbiome diversity is strongly linked to gut and mental health. This gut-brain connection is at the core of much of the research around supplemental probiotics. A literature review evaluated the research around use of probiotic use and migraine headache. The findings of improving gut microbiota and reducing inflammation may have positive effects on strengthening the gut and improving brain function. This is important to surgery/injury in that gut health supports brain health which thereby will have a positive benefit in the role of the brain in the pain experience.
What do papaya and pineapple have in common besides being tropical fruit?
They contain potent vegetarian proteases. A protease is an proteolytic enzyme that helps break down protein.
How does this relate to healing from orthopedic injury or surgery? A lot actually.
Proteolytic enzymes aids in breaking down animal proteins when ingested, but also mediates tissue repair and break down of cellular debris associated with inflammation metabolism.
Common medications to address symptoms of pain following orthopedic injury or surgery are those targeted to reduce inflammation. The problem, is that these same medications that reduce pain via inflammatory regulation also impair healing, disrupt the integrity of the gut, and increase the risk for cardiovascular events. Fortunately there is a natural remedy that does not have the negative side effects.
Turmeric is an Indian spice from the ginger family used in curry. It is the spice that gives curry its yellow color. Curcumin is derived from turmeric and is the most active form. This is important because oral absorption of curcumin tenst to be poor due to its low solubility and instability in the intestinal environment. Yet, as an herbal remedy, it is historically used as an antiseptic, antibacterial, anti-inflammatory, pain killer.
There have been many recent events that I felt conflicted over as far as deciding whether or not to quit. For me, with my athletic history, I have felt that somehow, quitting meant failure. I have struggled with feelings of inadequacy as I admit something isn't working. Like maybe I wasn't committed enough, or available enough or smart enough....the list goes on.
As I have explored more about quitting, I discovered that it may not only be an appropriate action but necessary to achieve success, or more importantly, growth either mentally or physically or financially. Admitting something isn't working and learning how to quit is critical if you want to SOAR in life.
To be clear, you can't win without struggle along the way, but you can't win if your struggle doesn't get you anywhere.
Yet, how do you decide something is worth struggling through or when is it actually best to quit?
Should you wear a seatbelt while driving your car?
The answer seems obvious, right?
First, it’s the law and it’s an expensive fine if you don’t.
Second, you enjoy living, and seat belts save lives.
Honestly, do you know a person who would answer this question by saying seat belts don’t work no matter their education level nor economic status?
Well, here is my argument that you shouldn’t wear a seat belt, use a helmet, use a life jacket, use a parachute nor have health insurance….or at least pretend it’s not available.
This is a repost from 4/20/2016. I recently just re-listened to Mistakes Were Made(But Not By Me). This book is so fascinating. As I look back at my own family transition and the struggles of current families, this book is entirely relevant. It is not uncommon for parents to have conflict with each other related to making lifestyle changes to how they raise their children. It is easier to stick with comfort than it is to make change, especially when change requires admitting mistakes were made. Although my husband and I are comfortable with our current lifestyle choices, that doesn't mean we didn't have struggle. In fact, I think the act of both of us reading and listening to this book allowed for some pretty dramatic changes in our relationship that continues to support us today in doing difficult work in communicating with each other in a productive manner. I went back to this blog to re-read and see if I feel any differently or have anything to add. The main thing is that this may become a book that I recommend all parents and couples read together as they embark on making lifestyle changes. We are all human and it is important to understand when working towards change and betterment of your self and family. Much of this blog is still pertinent and consistent with where I continue to be in my life personally and professionally, so I really haven't changed much. Cheers to all and I hope this book brings you some guidance in how to proceed in making lifestyle changes even in the face of what appears to be resistance from your partner or children. The more you understand yourself personally the better off everyone is around you.
Let me begin by saying, this isn’t going to be a blog where I give you a resolution to your problem. I am still working it out for myself. It is also a bit longer than normal but I hope you stay awake long enough to read it. I believe this may be my most important blog yet…..
Did you know that one in four Americans suffer from pain per the National Center for Health Statistics? Pain is the primary reason for seeking health care services. In 2010, the annual cost of pain was greater than the annual cost of heart disease, cancer and diabetes COMBINED. This pain is often caused by chronic inflammatory conditions like arthritis.
Common treatments for painful and inflammatory conditions includes Non-steroidal Anti-Inflammatory (NSAID) medications like Advil or Motrin or Celebrex. The mechanism of action to decrease pain is in the NSAIDs ability to block the COX-1 or COX-2 pathway which is why it reduces inflammation and pain. A common side effect of NSAIDs is gastrointestinal disruption especially with chronic use. More recently there was a study published demonstrating an increased risk of cardiac arrest with the use of NSAIDs.
Improve Intestinal Integrity and Optimize Nutrient Absorption
I have written in the past about osteoarthritis and the contribution of metabolic health to joint health. You can read more here and here. You are also familiar with the leaky gut/intestinal permeability as a potential root cause of systemic inflammation and it's contribution to joint health among many other health related conditions.
Although the primary source of healing the gut and improve your joint pain is to eat real food, move your joints through their full range, gentle exercise, and adequate restorative sleep, often supplements are needed to aid recovery.
As I have mentioned before, SUPPLEMENTATION is only to aid in recovery of an already healthy lifestyle. If you suspect you have leaky gut, you can ask to be tested as described here.
This is a story that I hesitate to share only because I can see lots and lots of JUDGEMENT. Not just judgement of me personally, but of all those involved. I urge you to keep criticism to yourself, as all parties involved were attempting to help. Yet, if you know our family, you know that we live a life that is often “stranger than fiction.”
Keep in mind, this story has a happy ending.
One of our cats climbed a tree last week. Not just a little bit, but a lot. He climbed 40 feet up. My son heard him meowing for help after being gone for 24 hours over night. It’s likely climbing the tree was the escape from a coyote looking for dinner.
In case you are wondering, we do NOT own a ladder that goes that high…and they don’t make them actually. Because of safety and things….check this out here.
Oh dear...the DIET bashing....AGAIN....
I have something I need to say about diets. Here me out. A diet as defined by the Webster dictionary is "a special or limited selection of food and drink, chosen or prescribed for health or to gain or lose weight."
Many folks, whom may or may not understand the true purpose of a diet, are shaming very useful diet strategies because they are "difficult" to do and then discredit them. Check out the US News report. I think there is a misunderstanding about a diet versus lifestyle. An effective diet is NOT designed to be a lifestyle, but a TOOL to gain health. The "diet" is the tool designed to help you design your life, specifically related to what you put into your mouth, so that it can be a sustainable lifestyle. Many of the easiest and most popular diets are not healthy because they do not give you information about your body. Let me speak (write) clearly....
A diet is a TOOL to gain INFORMATION about yourself so that you can MODIFY your LIFESTYLE to fit your PERSONAL health needs.
DIET = TOOL
TOOL = INFORMATION
INFORMATION => PERSONAL HEALTH
You have worked hard to change your lifestyle by Eat Well, Move Well, Sleep Well and Soar On. Are you looking for something to support you as you get older to keep metabolically healthy, have optimal hormonal support, and brain health? Health of these systems will help to keep your detoxifications systems running, your inflammatory system operation normal, and well all things important to your body including your muscle and joints.
A SUPPLEMENT as defined by Wikipedia is:
"something that completes or enhances something else when added to it"
A good supplement is appropriate when it enhances the body's function ADDED to an already healthy lifestyle. It is NOT a replacement nor back up plan for poor lifestyle choices. This is why I DO NOT promote supplements until lifestyle habits have been adjusted for my clients and/or patients. Not before then. Only AFTER lifestyle modifications have become habit. Some folks can do this on their own, some need assistance. If you have already made adjustments to your lifestyle and think supplemental support would be helpful, then this is the blog is for YOU!
Pain : (noun)
1. Physical discomfort caused by illness or injury
2. Careful effort, great care or trouble
I am on the top of Copper Mountain ski resort above the tree line at 12,000 ft.
It's 1 o C with a wind-chill factor of -6 o C.
I take my gloves off to capture a panoramic view with my phone. In moments, my hand begins to hurt from the cold. The pain is severe.
What would you do in that situation?
If you have followed my blog the past few years and even read my book, you may have wondered what I do. My identity was blurred for a bit as folks tried to encourage me to leave the field of physical therapy and focus on health coaching. Although I understood why they suggested I do that, for ease and money, I simply couldn't do it.
See, even as I have expanded my knowledge base into nutrition, it hasn't changed the fact that in the world of pain, there are many causative factors. Optimizing nutrition alone may or may not reduce someone's pain if there is a mechanical component. Optimizing movement alone may or may not reduce someone's pain if they are in a physiological inflammatory state from lifestyle issues related to nutrition, sleep or stress.
This past week I attended our national combined sections meeting of the APTA. It was like a knowledge, passion, creativity, compassion and innovation explosion. My introverted nature struggled at times with 13,000 physical therapists there, but I now would like to reclaim my title of physical therapist and explain what physical therapy is in case you didn't know.
It's finally here….the ONE and only recipe you can’t live without.
I am sharing it here exclusively for YOU.
Now, before you get too excited, I am going to give you a dose of honesty.
It is NOT a recipe for brownies (paleo or not) nor ice cream nor some alternative version of your favorite pasta dish (you would only be disappointed with anyways since you didn’t want to give up gluten in the first place until I suggested you should give it a try). It is NOT a free pass to throw all caution to the wind and just “enjoy” life frivolously eating candy bars and drinking alcohol because you can. Technically, it isn’t really a complete recipe, only partial.
This blog is following appropriately after my discussion about Why Are Mother's a Good Target Market?. This book came timely as a grappled with sharing that blog 4 months after it was written. I worried about offending people. I worried about expectations. I worried about my accountability to myself and others. I wrote this after reading a book which helped me understand why.
Have you ever tried to start a healthy habit but struggled? Do you make New Year's Resolution only to fail? I certainly have in the past. The reasons for my failure however are likely different than yours.
I recently took a quiz to determine my personal tendency. This quiz was designed by New York Times Bestselling author Gretchen Rubin. No, this isn't some validated personality measure as per a randomized controlled double blind study. Yet, if you read her book Better Than Before, you realize that it is based on published research, personal experience, interviews and well..... a lot of thoughtful analysis.
This book was a Lightning Bolt for me. Gretchen describes the Lightning Bolt as something that transforms habits by the power of knowldege, beliefs, and ideas. It is something that happens to us, you aren't able to plan it on purpose. Yet, when they happen, habit changes often occur spontaneously.
Although I love this quote from Micael Pollan, I have struggled with this image with the croissant because of my relationship with gluten. Yet, somehow it seemed an appropriate image for this blog on cheat meals.
I have written before about how trying to be perfect is both an illusion and unrealistic. Yet, sometimes I have clients or patients say things like, “I can’t be perfect like you.” Or “We are almost perfect paleo like you.”
It always strikes me as interesting because although my life is “perfectly imperfect” I certainly don’t strive for perfection in any aspects of my life. In fact, I actually practice allowing for imperfection in my life. You know…like letting the kids do their version of fold the laundry or cleaning up and being ok with whatever they actually do and assist only when necessary.
When we transitioned to whole foods-paleo inspired 4 years ago, I didn’t expect to lose something and find that I would miss it.
Yes, I lost a few things that I don’t miss:
40 lbs of unwanted weight
Sugar and soda habit
…to name a few
Traditional: (adj) existing in or as part of a tradition; long established. Produced, done or used in accordance with tradition; Habitually done, used or found (Wikipedia)
The Holiday Season is upon us. Thanksgiving and Christmas are just around the corner. It can be challenging for you if you are just starting a new healthy lifestyle that might conflict with what is served for a family gathering.
The other day a colleague of mine said that what I ask patient’s to do from a nutrition standpoint is anti-traditional foods. The main culprit here is of course gluten related food items. One that specifically comes to mind is a traditional Italian dish of pasta. However, it could be related to legumes, or grains or dairy depending on your ethnic heritage.
This is a topic near and dear to my heart. I have been hesitant to share this condition because it honestly scared me to death when I first learned about it. In time, not only have I healed, but the more I understand the condition the more empowered I become to prevent it from coming back.
This is a lengthy research report, so bear with me as the details are important. I will describe the condition leaky gut (or increased intestinal permeability), how it is linked to your immune system, why it matters, causes and solutions.
***You have been warned***
Leaky gut is more specifically described as increased intestinal permeability. It is a descriptive term related to the small intestines having a reduced barrier function. This condition is not a diagnosis alone, but has been linked to many illness and symptomology.
Consider this blog a “book report” of sorts. As I have continued my learning journey in all things health and wellness, including nutrition, I have become more aware of the struggles of fellow parents in raising healthy children.
I recently participated in a webinar given by Dina Rose, PhD. Dr. Rose’s experience as a sociologist, parent educator and feeding expert was enlightening for me as someone trying to help coach patients and other parents to make lifestyle changes.
I want to bring together a synopsis of her book, It’s not About the Broccoli, to help other parents help transition their family to eating healthy foods. It’s an important step. You may not think you or your children are sick, but if you stop for a moment to look at the food you eat, you inherently know it isn’t the best. If it isn’t the best, then what does that make it? Is it promoting health?
Dr Carolyn Dolan DPT, Cert MDT, MSHN
Where physical therapy, nutrition and lifestyle meet, because how you live your life determines whether or not you soar. Inspiring action with information so you can reduce pain, optimize healing and improve function naturally during recovery from injury, surgery or painful condition. This is a website for the open-minded; obstinate need not apply.