Effects of Coffee on an Empty Stomach - Caffeine in Coffee and Blood Sugar Levels
Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.
The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.
Is it okay to drink coffee on an empty stomach?
The short answer is, I wouldn’t.
But my body is different from yours.
There’s a lot of hype from fitness influencers on this subject, and I’m here to provide the research and give you a holistic practitioner’s point of view, so you can make an educated decision based on your own body’s symptoms and history.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
Because the clients I see are navigating symptoms of adrenal insufficiency and issues with blood sugar levels, to those individuals, I typically recommend not drinking coffee on an empty stomach.
In this article, you’ll learn:
benefits of drinking coffee
risks of drinking coffee (or caffeine)
who should not be drinking coffee on an empty stomach
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Looking for information more focused on how caffeine affects the body? CLICK HERE.
benefits of drinking coffee
Not everyone will agree, but the first benefit I think of is taste. I love the dark, rich, nutty taste of a good cup of coffee.
Opinions aside, below are some benefits of coffee found in research. In some cases, the benefits are specific to coffee or caffeine in coffee, and sometimes both. I’ve been careful to note the differences in this list.
EVIDENCE-BASED BENEFITS OF DRINKING COFFEE:
the caffeine in coffee is an antioxidant, but only in very high doses (1)
coffee (even decaf) reduces risk of gallstones (2)
coffee increases salivary amylase secretion - Amylase is an enzyme responsible for breaking down sugars and carbohydrates, and when coffee is ingested, the polysaccharides contained in the coffee tell your brain to secrete amylase.
coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) temporarily, although caffeinated coffee much more so - this can aid in digestion, but can also be a risk
coffee (even decaf) increases bile flow - aids in the digestion of fats and elimination of toxins
coffee (even decaf) increases pancreatic juices - these are enzymes that aid in the digestion of food
coffee can support microbiome in the gut - this can be a benefit to some, but not to others. Coffee consists of polysaccharides, undigestible fibers that, when fermented in the large intestine, support the growth of “good” bacteria, and thus produce short-chain fatty acids that support the mucosal barrier of the large intestine. Polysaccharides may present more of a risk if fermented in the small intestine, or when there is a higher “bad” bacteria to “good” bacteria ratio.
risks of drinking coffee
EVIDENCE-BASED RISKS OF DRINKING COFFEE:
coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) for 30-60 minutes after ingesting (2). The increase in HCl can aggravate ulcers, but does not cause them (5). This aggravation can lead to discomfort, pain, increased inflammation due to the irritation of the stomach tissue, and worsening of the ulcer(s).
coffee alters microbiome in the gut - As I mentioned earlier, the polysaccharides in coffee, which are a type of fiber, can help support good bacteria in the gut. This can be good for some, but harmful to others.
Gut bacteria, specifically bacteroidetes, firmicutes, and prevotella, are supposed to live in the large intestine. Ther they ferment the undigestible polysaccharides, and produce short-chain fatty acids that help protect the lining of the digestive tract, acting as part of your immune system. For someone with bacterial imbalances, or bacteria populating in the small intestine (upper digestive), this could be a problem. In some cases, coffee was shown to enhance the growth of a certain clostridia species, which can be very harmful to health.
caffeine increases cortisol levels (3) - Cortisol is a hormone produced by the adrenal glands, known as a glucocorticoid, meaning, it stimulates the pulling of stored glucose from tissues and metabolizing them into cellular energy known as ATP, or Adenosine Triphosphate.
Why is this a risk? This process is part of your body’s stress response, and activates the Sympathetic Nervous System (fight or flight), while also utilizing the HPA axis (Hypothalamus Pituitary Adrenal). If you are someone who drinks coffee often, or throughout the day, this will negatively impact your adrenal health, blood sugar levels, and sleep. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND CORTISOL
coffee damage to gastric mucosa (4) - This is interesting because research shows no association between coffee or caffeine in coffee, with the development of ulcers (5). However, there is evidence that coffee causes damage to tissue lining the stomach, as well as increases intestinal permeability (you may have heard this called leaky gut), both of which would seem to contribute to ulcers.
who should not be drinking coffee on an empty stomach?
A few things to consider when reading this section:
This article is meant to provide education and resources to help you make more educated decisions about your own health. It is meant to be used for information purposes only, and not to be construed as health advice, medical advice, treatment, or prescription.
Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.
The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.
WHO SHOULD NOT BE DRINKING COFFEE ON AN EMPTY STOMACH
BLOOD SUGAR SYMPTOMS - If you have symptoms of poor blood sugar levels, such as feeling jittery after coffee, getting “hangry” between meals (shaky, loss of focus, headache, irritable), craving sugar, carbs, or salt, or feeling better after you eat. These are symptoms, that, on their own may indicate adrenal insufficiency, and drinking coffee on an empty stomach may worsen the problem.
caffeine in coffee (and other sources) stimulates cortisol release, and in essence, a stress response from your body, activating your Sympathetic Nervous System and HPA axis, as we discussed earlier. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND MANAGING BLOOD SUGAR LEVELS.
DIGESTIVE SYMPTOMS - If you have symptoms of poor digestion, such as bloat after meals, excess fullness, chronic constipation or diarrhea (or alternating), heartburn, or cramping in lower abdomen.
These are all common symptoms of poor digestion, typically leading to (or may be a result of) a bacterial imbalance or other pathogenic infection. The research we looked at earlier in this article suggests that since caffeine in coffee irritates the mucosal lining in your colon, stimulates stomach acid production, and increases motility in the colon (makes you run to the bathroom), drinking coffee on an empty stomach may worsen these symptoms.
ANXIETY OR OTHER MOOD VARIANCES - Anxiety can be caused by a number of things, including lack of protein/amino acids, chemical imbalance, chronic stress, and trauma. One thing we do know is that caffeine in coffee stimulates the fight or flight response. We also know that pairing caffeine with foods focused on quality protein, fats, and fiber, can help slow this process. Drinking coffee on an empty stomach may have the opposite effect, and may exacerbate anxiety symptoms.
SLEEP ISSUES - You might argue that people with sleep issues may want to cut out caffeine in coffee altogether. Some have a genetic factor that changes the way they process caffeine, no matter what time of day they consume it, or whether or not they pair it with food. However…
Sleep issues can often be indicative of blood sugar issues as we discussed earlier. Fun Fact: Waking up around 2:00 am to pee is usually due to a drop in blood sugar levels (and a spike in cortisol), NOT because your bladder is full. READ MORE ABOUT IT HERE.
If you are someone who has trouble with sleep, consider how the caffeine in coffee may be impacting your adrenal health and blood sugar levels.
what can you do instead?
PAIR YOUR COFFEE WITH QUALITY, WHOLE FOODS - Wait to consume your coffee until you have a good solid meal balanced with quality proteins, fats, and fibers.
TRY OTHER STIMULATING ACTIVITIES, FIRST - Instead of dragging yourself sleepily to the coffee pot each morning to “get going”, drag yourself sleepily out for a brisk walk first thing, getting sunlight on your face to let your adrenal glands know it’s time to wake up. Or drag yourself sleepily to a yoga class your Pelaton, or other activity that boosts cortisol levels first thing in the morning.
SWITCH TO DECAF - I know, I know. I hear myself, too. As a coffee lover, myself, this feels like a big ask, but it may be just the right thing for your body that enables you to still enjoy coffee without the impact of caffeine in coffee.
GET FOUNDATIONAL SUPPORT - If you are someone who deals with the digestive symptoms mentioned above, trouble managing blood sugar levels, trouble with sleep or anxiety, I have developed a number of resources that will help:
Reclaim Your Health program - A 3-month private coaching program to help pinpoint the root causes of your symptoms, and work to make foundational changes to repair and heal the underlying issues.
REBALANCE - a 4-week online course that specifically targets adrenal health, sleep, blood sugar, and hormone balance.
GET TESTED - Are cortisol levels an issue for you? There is a simple saliva test that will help you know how your cortisol levels look throughout the day, so you can understand the potential causes of blood sugar, sleep, and anxiety symptoms. Includes a free follow-up call with Hilary to review the results. CLICK HERE TO PURCHASE.
was this helpful?
Please share your thoughts and questions in the comments below!
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088
Nehlig, A. (2022, January 17). Effects of coffee on the gastro-intestinal tract: A narrative review and literature update. MDPI. https://www.mdpi.com/2072-6643/14/2/399
Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2006, May 2). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior. https://www.sciencedirect.com/science/article/abs/pii/S0091305706000645
Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088
Shimamoto, T., Yamamichi, N., Kodashima, S., Takahashi, Y., Fujishiro, M., Oka, M., Mitsushima, T., & Koike, K. (2013). No association of coffee consumption with gastric ulcer, duodenal ulcer, reflux esophagitis, and non-erosive reflux disease: a cross-sectional study of 8,013 healthy subjects in Japan. PloS one, 8(6), e65996. https://doi.org/10.1371/journal.pone.0065996
Tips for Improving Sleep | Stop Searching Sleep Memes
Keeping circadian rhythm regulated in check is essential to optimal health, and can have damaging effects if not taken into control. In fact, one paper I’ll reference in this post goes as far as to say that, “Circadian Dysregulation Is Both Symptomatic and Causative of Metabolic Disease”.
Aside from not feeling like a real person, let’s talk about how else you’re impacted when you can’t sleep.
Can’t sleep?
It starts with a “f*****ck” at the sound of the alarm clock.
You feel like you’ve barely slept a wink. You all but throw your alarm across the room, and you lay back in bed and utter the infamous words, “Just a few more minutes”.
A few minutes turns into an hour, and before you know it, you’re late!
You jump out of bed, panicked, adrenaline surging through your veins to get out the door.
You grab a coffee and a granola bar on your commute, and you get to work just in time for your first meeting, still shaky from the rush (and maybe also the traffic you just fought through).
Friend…
I see you…
And I want to tell you…
This is not healthy…
But I can help…
Let’s talk about how to fix it.
The most amusing and unsettling thing about writing this post was that I learned that far more people are searching for the words, can’t sleep meme than they are searching for any kind of support to improve their sleep.
This is upsetting.
Culturally, we’ve accepted poor sleep, feeling run down, burnt out, and exhausted, as a normal part of being. We’ve accepted it as the nature of being a mother, a career person, a night owl, or just the way we’re wired.
It’s time to stop accepting it and start asking questions:
WHY is your body not sleeping during the night hours? HOW is it impacting other parts of your health? And WHAT do we do about it?
I’ve got you.
why sleep is important
The obvious answer is it makes you feel rested! It’s harder to do things tired.
You don’t think straight, you make more mistakes, and it’s harder to pay attention to what you need because you’re just trying to survive the day. You don’t have the energy to play with your kids or go on fun adventures with friends.
When you can’t sleep, you turn into the can’t sleep meme!
To define things up front, when I refer to sleep cycles and the like in this post, I’m referring to circadian rhythm, a natural 24-hour cycle in humans impacted by diet, light, stress, and sleep.
Keeping circadian rhythm regulated in check is essential to optimal health, and can have damaging effects if not taken into control. In fact, one paper I’ll reference in this post goes as far as to say that, “Circadian Dysregulation Is Both Symptomatic and Causative of Metabolic Disease”(2).
Aside from not feeling like a real person, let’s talk about how else you’re impacted when you can’t sleep.
WHAT HAPPENS WHILE YOU SLEEP:
DETOXIFICATION - Your body uses many forms of detoxification throughout the day, including sweat, urine, and feces, but your body uses two main detox pathways while you sleep.
glymphatic system (1) - The brain does not contain lymphatic (no ‘g’) vessels like the rest of your body does. Instead, it contains a similar system formed from astroglial cells that work to deliver nutrients to the brain and central nervous system, as well as carry metabolic waste away from the brain and central nervous system.
Like most other cells and tissues in the body, the brain and central nervous system require nutrients like amino acids, carbohydrates, and fatty acids, in order to perform. Additionally, all that hard work that the brain and central nervous system are doing all day, produces metabolites, waste that needs to be eliminated. Waste that remains in the brain and is not quickly eliminated, becomes toxic. Sleeping drastically enhances the glymphatic system, enabling the body to begin eliminating toxins from the brain.
liver detoxification - your liver is working hard all day. It’s responsible for many different tasks (READ MORE ABOUT THE LIVER HERE), but arguably a significant responsibility of the liver is to prepare toxins for elimination, using pathways such as glucuronidation, sulfation, and methylation. And much of that happens, again when you are resting, for most at around 1-3:00 am.
TISSUE REPAIR - Tissue that is damaged or stressed will repair itself during times of rest. This includes tissues that have been intentionally stressed or challenged during workouts.
MEMORY - It is thought that sleep is when memory is consolidated (3). The information you’ve obtained is essentially sorted through and solidified into long-term memories.
supporting circadian rhythm
There are many ways to support circadian rhythm, and they all boil down to supporting adrenal health.
Most people know the adrenal glands in relation to stress regulation, and that’s true.
Remember that the adrenal glands are also involved in:
sex hormone production
fluid balance and hydration
immune system regulation
thyroid health
blood sugar balance
energy production
SLEEP!!!
WHAT ARE ADRENAL GLANDS?
Most people have two adrenal glands, each resting on top of the kidneys. They operate primarily based on information from a feedback loop called the HPA axis (Hypothalamus Pituitary Adrenal axis).
Adrenal glands produce a number of different hormones, but the one we are going to focus on in regard to circadian rhythm, is cortisol.
WHAT IS CORTISOL?
Cortisol is a glucocorticoid, meaning it is a steroid hormone involved in the metabolism of glucose. More simply put, Cortisol is a hormone made from cholesterol that kickstarts the process of turning sugars (glucose) into energy.
WHAT DOES CORTISOL HAVE TO DO WITH CIRCADIAN RHYTHM?
Cortisol is released in times of stress, but also first thing in the morning as part of what’s known as the Cortisol Wakening Response (CAR).
Remember, cortisol is needed to start the process of energy production, so we need it to jump-start us in the morning, and slow way down by night time.
If you’re here because you can’t sleep, this diagram below will give you a visual of how cortisol should work.
Many lifestyles are not conducive to this type of cortisol rhythm throughout the day. And that impacts your physical health.
Doing what you can to support healthy cortisol release is essential to preventing chronic disease and autoimmune disorders.
But more importantly, and why you are here, is it impacts SLEEP!
THINGS THAT STIMULATE CORTISOL RELEASE:
low blood sugar levels and poor blood sugar management (READ MORE ABOUT BLOOD SUGAR HERE)
workouts
relationship stress
work stress
traffic
busyness
skipping meals
caffeine
emotional stress
unaddressed pathogenic infections (candida, parasites, SIBO)
Most of these are things within your control! You may not always be able to cut out stressful things in your life, but in many cases, you can control when they impact you (and thus, when cortisol is released).
If you got here by searching for that can’t sleep meme, this is something worth considering.
7 tips and tools for improving sleep
Let’s be clear, these are not tools for immediate symptom relief (ie. sleep aids, sleep medications, meditations, supplements, etc.).
These are holistic tools to improve circadian rhythm and sleep for the long haul!
This list is not exhaustive! There is loads more that can be done from an individualized perspective. Getting assessed by a qualified functional practitioner will allow for more personalized dietary recommendations, supplements, and other modalities that would support great sleep.
We’re here to address the root cause of your sleep woes:
PRIORITIZE WORKOUTS BEFORE LUNCH - The closer to waking time, the better. Remember, exercise increases cortisol levels. Hitting the gym after your 9-5 is part of what’s destroying your sleep quality.
GET 10 MINUTES OF SUNLIGHT WITHIN 1 HOUR OF WAKING - Especially in your face (ditch the sunglasses for this one). Your retina contains sensors for UV rays, and when sunlight hits them first thing in the morning, it’s a great way to communicate to your body, “It’s morning! Let’s go!”
PRIORITIZE BREAKFAST, WITH A FOCUS ON FIBER AND PROTEIN - Fiber, especially that from green, leafy vegetables, and protein are crucial to fueling your body, keeping you fuller for longer periods of time (notice how you’re famished just 1-2 hours after that coffee and apple?). This focus on breakfast will improve digestion and insulin sensitivity, contributing to improving adrenal health over time.
AVOID COFFEE ON AN EMPTY STOMACH - Our focus is on adrenal health, so I’m not going to dive into how this destroys your digestive health (READ MORE ABOUT THAT HERE). But caffeine on an empty stomach will spike your blood sugar levels when it’s not paired with something to slow it down. That’s a great way to jump-start the energy roller coaster, rather than keeping it steady throughout the day.
ALLOW YOUR EYES TO SEE THE SUNSET - This won’t always be possible, and if you live in a region where the sun sets at an unreasonable hour, this may not always play out well. That’s okay! The purpose is to tell your brain, it’s getting close to sleeping time.
HUNGRY BEFORE BED? PRIORITIZE PROTEIN, FAT, AND FIBER - If you are the person who wakes up around 1:00-2:00 am to pee, I have news for you - it’s not your bladder that’s waking you up. It’s your blood sugar crashing (MORE INFO ON THAT HERE). Giving your body fuel that will satisfy your blood sugar needs, but keep them steady throughout the night, will prevent your adrenals from reacting in a stress response mid-sleep.
CREATE A BEDTIME ROUTINE (and stick to it!) - Make a list of things you do just before bed, and be consistent with it. Here are some ideas of things to consider adding to your bedtime routine:
consider a time you can consistently commit to getting to bed
brush hair/teeth
wash face/skincare routine
put your phone to bed (away from your own bed if possible)
read (choose something easy, not stimulating)
journal - focus on gratitude or affirmations, and try to avoid highly emotional journaling
warm bath
magnesium or GABA supplement to help you relax and calm your racing thoughts
light stretching
was this helpful?
If you had any “ah-HA!” moments while reading this article, chances are your adrenal glands need some help.
NUTRITION SERVICES
MORE RESOURCES
BLOG REFERENCES
Jessen, N. A., Munk, A. S., Lundgaard, I., & Nedergaard, M. (2015). The Glymphatic System: A Beginner's Guide. Neurochemical research, 40(12), 2583–2599. https://doi.org/10.1007/s11064-015-1581-6
McCommis, K. S., & Butler, A. A. (2021). The Importance of Keeping Time in the Liver. Endocrinology, 162(2), bqaa230. https://doi.org/10.1210/endocr/bqaa230
Rasch, B., & Born, J. (2013). About sleep's role in memory. Physiological reviews, 93(2), 681–766. https://doi.org/10.1152/physrev.00032.2012
Holistic Nutrition - What Does it Look Like to Work with a Seattle Nutritionist?
When it comes to health and wellbeing, the conventional approach often focuses on treating symptoms, which can result in temporary relief without providing a lasting solution for overall health. In contrast, Holistic Nutrition offers a more comprehensive and transformative pathway, delving into the underlying causes of illness to facilitate true healing.
The Transformative Power of Holistic Nutrition
WRITTEN BY PETRA BRUNNBAUER AT THEJORNI.COM
When it comes to health and wellbeing, the conventional approach often focuses on treating symptoms, which can result in temporary relief without providing a lasting solution for overall health. In contrast, Holistic Nutrition offers a more comprehensive and transformative pathway, delving into the underlying causes of illness to facilitate true healing.
This method is especially beneficial for addressing complex conditions like PCOS and inflammation, where treating only the symptoms can overlook significant underlying issues. Holistic Nutrition places importance on the mind-body connection, recognizing that our mental and emotional states can have a significant impact on our physical health. By focusing on the interconnectedness of our physical, emotional, and mental wellbeing, it provides a more rounded and effective pathway to lasting wellness.
As we navigate the facets of Holistic Nutrition, we'll see how personalized care and a deep understanding of the mind-body connection can lead to profound and sustainable improvements in health. This isn't merely an addition to conventional healthcare; it's a transformative shift in how we understand and achieve true vitality and wellbeing.
a journey of suffering to healing
Hilary Beckwith is a Nutritional Therapy Practitioner who has lived through the healthcare system's limitations. With a long health history that included PCOS, infertility, and chronic pain, Hilary spent years seeking answers. However, she was met with inadequate solutions and a lack of understanding about the root causes of her conditions.
Tired of band-aid fixes, Hilary took her health into her own hands. She launched an extensive research journey to understand her body's needs, which led her to become a Board Certified Nutritional Therapy Practitioner. After two decades of working in Physical Medicine and counseling chronic pain patients, she founded Well Roots in 2021. Her mission is to help individuals break the cycle of dieting and find long-term relief from their symptoms.
fundamentals of holistic nutrition
Holistic Nutrition serves as a multidimensional approach to health, aiming to create a state of balance and vitality by addressing the whole person. This is not just about food; it's about creating a lifestyle that encompasses complete wellbeing. Let's delve deeper into the three key fundamentals that underpin this approach: personalized care, the mind-body connection, and going beyond symptoms to address root causes.
Personalized Care
The cornerstone of Holistic Nutrition is personalized care. This is based on the principle that each individual is unique, with specific health needs and challenges. In this approach, a personalized nutrition plan is crafted by taking into account various factors such as one's medical history, lifestyle, and even emotional wellbeing. This tailored method aims to get to the core of the imbalances, offering solutions that are not just one-size-fits-all but designed to create lasting change in overall health and wellbeing.
Mind-Body Connection
Understanding the mind-body connection is another crucial component in the holistic approach to nutrition. This is rooted in the belief that our mental and emotional state can have a direct impact on physical health. Stress, anxiety, and other psychological factors can manifest as physical symptoms, ranging from digestive issues to chronic pain. Holistic Nutrition considers these emotional and mental aspects as part of the bigger picture in achieving overall health.
Beyond Symptoms
Conventional medicine often takes a symptomatic approach, focusing on alleviating visible or felt symptoms. Holistic Nutrition, on the other hand, seeks to address the root causes behind these symptoms. Conditions like PCOS and inflammation often involve underlying imbalances that need to be addressed for sustainable healing. This could mean identifying nutritional deficiencies, hormonal imbalances, or even lifestyle factors like sleep and stress that contribute to the condition.
The Role of Sustainable Practices
Holistic Nutrition also pays attention to the sustainability of the practices being recommended. This includes advocating for organic produce, sustainably-sourced proteins, and mindful eating practices. The idea is that a healthier planet contributes to individual wellbeing, and sustainable practices create a virtuous cycle that benefits both the individual and the world at large.
By embracing the fundamentals of Holistic Nutrition, we open the door to a more nuanced and effective way to achieve lasting wellness. This is about empowering each individual with the knowledge and tools to take charge of their health in a comprehensive way. The objective is not just to live free of disease but to thrive in a state of physical, mental, and emotional wellbeing.
the role of lifestyle choices in holistic nutrition
Our everyday choices, from the foods we eat to the amount of sleep we get, have a tremendous impact on our overall wellbeing. Holistic Nutrition views these lifestyle elements as crucial components of health that often get overlooked in conventional healthcare settings.
The Importance of Sleep
Sleep is a foundational pillar of health that directly affects our metabolic, emotional, and cognitive functions. Poor sleep can exacerbate conditions like PCOS and inflammation by disrupting hormonal balance and contributing to stress. Holistic Nutrition incorporates sleep quality into its comprehensive wellness plan, recognizing that a good night's sleep can significantly contribute to healing and balance.
Exercise and Physical Activity
Physical activity plays an integral role in Holistic Nutrition. Depending on an individual's condition, a specific type of exercise may be recommended. For example, someone dealing with chronic inflammation might benefit from low-impact exercises that don't exacerbate their symptoms. This customized approach ensures that the exercise regimen aligns with the individual's unique health requirements, thereby contributing to holistic wellness.
Stress Management
We often underestimate the negative effects that chronic stress can have on our health. Holistic Nutrition advocates for the inclusion of stress management techniques, such as mindfulness and meditation, into our daily routine. By actively managing stress, we can mitigate its detrimental effects on conditions like PCOS and inflammation.
Lifestyle choices are not secondary considerations but essential elements in achieving holistic wellness. By consciously making better choices in areas like sleep, exercise, eating habits, and stress management, we can significantly impact our health for the better. This holistic viewpoint embraces the complexity of human health, allowing for a more nuanced and effective approach to wellness that is tailored to each individual's needs.
the deep dive: PCOS and inflammation
When it comes to addressing specific conditions like PCOS and inflammation, traditional healthcare often resorts to treating surface-level symptoms rather than exploring the root causes. This strategy usually leads to a cycle of temporary relief followed by the recurrence of symptoms, resulting in chronic conditions and diminished quality of life. Holistic Nutrition provides an alternative paradigm, one that treats the individual as a whole and aims for sustainable wellness by addressing the underlying imbalances. To understand this better, let's examine why traditional approaches fall short, how a holistic perspective differs, and the elements that contribute to long-term wellbeing.
Why Traditional Approaches Fall Short
The conventional methods for treating conditions like PCOS (Polycystic Ovary Syndrome) and inflammation often focus on symptom management. This might involve prescribing medications such as hormonal contraceptives for PCOS or anti-inflammatory drugs for chronic inflammation. While these treatments can provide immediate relief, they rarely tackle the root causes behind the symptoms. As a result, the individual may find themselves in a never-ending loop of medication dependency and symptom resurgence.
The Incomplete Puzzle
Many traditional approaches fail to consider the crucial role that nutrition plays in conditions like PCOS and inflammation. Diet can either exacerbate or alleviate symptoms, yet it's often overlooked in favor of a pharmaceutical approach. This omission leaves an incomplete puzzle that fails to lead to genuine healing.
The Holistic Approach to PCOS and Inflammation
Holistic Nutrition offers a more comprehensive pathway for managing PCOS and inflammation. It goes beyond the symptomatic treatment and aims to uncover and address the underlying issues. This involves a personalized plan that may include not only dietary changes but also lifestyle modifications, such as exercise and stress management techniques. Each recommendation is tailored to the individual's unique constitution, lifestyle, and specific health challenges, aiming for a balanced approach that treats the body as a complex, interconnected system.
Mindfulness and Emotional Health
Emotional and mental wellbeing are often underemphasized in conventional treatments for PCOS and inflammation. A holistic approach recognizes the significance of stress management and emotional health in alleviating these conditions. Techniques such as mindfulness, meditation, and emotional regulation strategies can play an essential role in the holistic treatment plan.
Achieving Sustainable Wellness
The ultimate goal of Holistic Nutrition is not just symptom alleviation but achieving a state of sustainable wellness. This involves a multi-faceted strategy that considers various aspects of an individual's life, from food and exercise to sleep and emotional wellbeing. By providing the tools and knowledge to make informed choices, this approach empowers us to take control of our health, leading to meaningful, long-lasting changes.
Understanding the intricacies of conditions like PCOS and inflammation through the lens of Holistic Nutrition allows us to break free from the cycle of temporary fixes. It equips us with a more comprehensive toolkit for managing our health, aiming for a balanced state where the mind, body, and emotions function in harmonious synchrony. This is not merely about symptom relief; it's about reclaiming your life and living it to its fullest potential.
the takeaway
Understanding the nuances of Holistic Nutrition is more than an academic exercise; it's a path to reclaiming control over our own health and wellbeing. This knowledge enables us to be proactive, rather than reactive, in our healthcare journey. We're not just following doctor's orders or popping pills to mask symptoms. Instead, we're engaging in a dialogue with our own body, understanding its unique needs and imbalances, and choosing a lifestyle that supports our long-term health goals.
More importantly, the personalized and comprehensive nature of Holistic Nutrition aligns perfectly with the complex, interconnected beings that we are. This approach understands that we can't separate emotional health from physical health or isolate one symptom from the whole body. Therefore, investing time and energy into understanding this holistic approach can bring a much-needed paradigm shift. It empowers us to break free from a one-size-fits-all model of healthcare and discover approaches and practices that resonate with our individual circumstances.
By embracing Holistic Nutrition, we're not just opting for a complementary form of healthcare; we're making a life-altering decision to be in tune with our body and mind. This alignment fosters not only the alleviation of symptoms but also promotes a more fulfilled and enriching life. Because ultimately, isn't the goal to live not just longer, but better?
Holistic Nutrition provides us with the tools and insights to do just that.
what’s your story?
What is your experience with Holistic Nutrition? What is your experience with PCOS?
How did it coincide with traditional medicine? Did your providers work together to get you the best outcome?
Share your experiences in the comments below.👇
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Health Effects of Stress, and the Best Way to Relieve Stress
Some of us live deep in the throes of stress (and maybe even thrive on it).
Others, like myself, prefer to avoid it at any cost.
When talking about stress and stress relief, your mind prooobably goes to things like:
relationship tension
traffic
work deadlines
kids’ schedules
family drama
what’s for dinner?!
How to Manage Stress Levels
S-T-R-E-S-S
The motherloving bane of our existence.
Some of us live deep in the throes of stress (and maybe even thrive on it).
Others, like myself, prefer to avoid it at any cost.
When talking about stress and stress relief, your mind prooobably goes to things like:
relationship tension
traffic
work deadlines
kids’ schedules
family drama
what’s for dinner?!
And yes, those are all legit forms of stress (I do not have to tell you that!).
But what do our brain also views as stress?:
low blood sugar
gut microbiome imbalances (bacteria imbalances in your digestive tract)
food sensitivities
hormone imbalances
exposure to toxins
eating while multitasking (yep!)
harmful health effects of stress
Impairs memory and cognition (decision-making, learning, attention, judgment)
Reduces the activity of immune cells
increases heart rate, and constricts blood vessels, leading to increased blood pressure
Stimulates digestive complications, such as:
the slowing of the contents of the stomach into the intestines (gastric emptying - feels like excess fullness), can lead to ulcers
increasing the movement of the large intestine (diarrhea, sudden urge to poo)
inhibiting the release of protective mucous in the GI tract, and increases permeability of the cells, leading to food sensitivities & leaky gut
Causes major imbalances in many endocrine (hormonal) functions in the body, including adrenal glands, thyroid, pancreas, kidneys, pituitary, and so forth
so, what?
I am not the first person to tell you that lifestyle changes, like eating a more healthful range of foods, reducing the number of commitments you say ‘yes’ to, or taking more time to breathe and meditate, are probably the most effective way to supporting your stress levels. (In fact, I wrote a whole guide to help you balance your blood sugar!)
But you have heard that all before. Those changes, while highly effective, can be difficult to implement well without understanding your bio-individual needs, too. Getting proper assessment can go a long way to reducing internal stressors, like food sensitivities and leaky gut.
For those of you who feel like it might be too big a change to REMOVE stressors, I want to take you through some less conventional methods of stress relief.
7 ways to reduce stress
Stop being nice. While it’s true that kindness can actually lead to a healthier sense of well-being, when it is not in your personality to be bubbly and kind, it can be detrimental to your well-being. “Being nice because you’re afraid of not being nice” is how I like to put it. If it’s not who you are, it’s only going to impair your ability to express your self in full authenticity and honesty. Stop doing it. (here is one more reference in case you need more insight)
Give yourself 5 minutes of silence. No screen, no humans, no pets, no responsibilities - give yourself 5 minutes to sit by yourself. Do this once a day, or even better, do this 5 times a day.
Scream. During my research for this post, I could not find much in the way of scientific evidence for the benefits of screaming. There is a famous theory posed by Dr. Arthur Janov called Primal Therapy, that involved “primal screaming” as a way of releasing emotion.
I, and I’m sure many of you, can speak from experience, that a resounding “SHIT!” when stubbing your toe, somehow feels cathartic. Psychotherapist Gin Love Thompson puts it this way, “The physical vibratory sensations alert the nervous system and subconscious that this discharge is a conscious choice of absolution.”
Similarly, yoga teaches the lion’s breath, which is an audible exhalation. Again, I could not find scientific research, but many of us can attest to how we feel after doing it. I say it’s worth doing!
A word of caution - Screaming or yelling can hurt people around you. If you decide to implement screaming as a form of stress relief, do so in a well insulated room, alone. Another option is to scream into a pillow.
Masturbate. Orgasm stimulates opioid receptors in the brain, and increases levels of oxytocin. It improves sleep and lowers blood pressure, too. Whether self-stimulated, or with a partner, orgasm is the pure gold when it comes to stress relief.
Diaphragmatic Breathing (huh??) (aka: abdominal breathing). A 2017 study showed that salivary cortisol (stress hormone) was significantly reduced in subjects immediately after they practiced abdominal breathing. Plus it’s great for your core muscles, so your chiropractor will be happy.
Instructions for Diaphragmatic Breathing: Your diaphragm is a core muscle that is used to push air and carbon dioxide out of your lungs. While seated, place your hand gently on your belly. Breathe in deeply through your nose, expanding your belly (you should feel/see your hand move out with your belly). If your belly does not expand, you are breathing too high, and not using your diaphragm. It may take some practice. Keep trying.
Exhale through your mouth, flexing your abdominal muscles to “push” the air out.
A great practice for this technique is to breathe in for a count of 4, breathe out for a count of 6.
Schedule a day with no plans. Turn off all work emails and calls and give yourself permission to only do things you love (or do nothing!). Start the day by writing on a piece of paper, whiteboard, or your forehead (whatever it takes!): “Today I give myself permission to do ______.”
Take it from me - I have worked 2 jobs ever since I was 15. When I was in my 20s, my husband and I made a decision to take one day every week to not work. Sound crazy? I thought it was… We had our concerns (like, um, BILLS). But, when we started taking one day off every week, it changed our lives. We found were more productive during other 6 days of the week, felt more rested, and money never became an issue.
Ahem… taking a “day off” to clean your house, DOES NOT COUNT.
Laughing Chain. This is the ultimate… My older sister taught me this when I was a kid, and I will never forget it. grab your friends, your kids, your partner, whoever wants to join in. Lay on the floor or the ground, face up. Have another person lay perpendicular to you, with their head resting on your belly. The next person rests their head on the second person’s belly, and so on. START LAUGHING. Even if it is forced. Give your best belly laugh, and let the magic happen… (I want to hear comments from those of you who try this…)
Need more help remembering? SAVE THIS IMAGE. Make it your phone background, pin it to Pinterest, share it to Instagram - whatever it takes to keep you inspired to take charge of your health.
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Need some extra support in managing stress? My REBALANCE course might be just what you need.
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