Tag: health

Categories
Lifestyle

Immune Health Expert Explains How Gut, Heart, and Brain Health Are All Inter-Related

Research shows that people over 100 have healthier guts compared to those who die sooner. A balanced diet is important for gut health. (Pixabay)

An award-winning research scientist and functional medicine provider, Dr. Datis Kharrazian is knowledgeable about autoimmune diseases in part because of his intimate understanding of immune health.

Most Americans are metabolically unhealthy, he explained. Despite that being a risk factor for more severe COVID-19 infections, the pandemic did little to change how we address personal health. That’s because most people lack the motivation to do anything until their symptomatic pain exceeds their perceived pain for fixing their health, he said.

(Courtesy of Datis Kharrazian)

Immune health gets harder as we age, but it’s never too late to address it. Dr. Kharrazian shared some bite-size wisdom for better resilience, energy, heart health, and brain health when we focus on immunity.

This interview has been edited for brevity and clarity.

American Essence: Is there one common underlying cause for weakened immunity?
Dr. Datis Kharrazian: Not exactly, although perhaps you could point a finger at the standard American diet and industrialized lifestyle. More specifically, high blood sugar and insulin resistance, poor nutritional status, low vitamin D, low glutathione, poor gut health, obesity, and endotoxemia—when pathogenic bacteria escape through an inflamed gut wall into the bloodstream—are outcomes of most Western diets.

Start your immune health journey by choosing to eat healthily. (Pixabay)

AE: What is the connection between our immune system and autoimmunity?
Dr. Kharrazian: Multiple factors can trigger autoimmunity, including genetic predisposition, but clinically we see inflammatory triggers make people more vulnerable. These include ignoring food sensitivities and eating a diet high in starches, sugars, and processed foods and low in nutritional quality. Infections can trigger autoimmunity, as can chronically high blood sugar, insulin resistance, and environmental toxins.

AE: Why are you interested in non-pharmaceutical approaches to autoimmune conditions?
Dr. Kharrazian: If people can understand what’s causing symptoms, evidence-based diet and lifestyle strategies may slow or even stop the progression of the autoimmunity. This doesn’t mean they might not need medication. But by using non-pharmaceutical strategies to dampen inflammation and regulate immunity, many people can largely resolve symptoms and improve general health.

Getting good sleep is a critical part of building a strong immune system. (Unsplash)

AE: How is immunity related to brain function?
Dr. Kharrazian: Chronic systemic inflammation often leads to brain inflammation, which causes symptoms like fatigue, brain fog, depression, and lack of motivation. Additionally, we see, clinically and in the research, correlations between poor gut health and poor brain health. Brain inflammation has been shown to promote neurodegenerative diseases like Alzheimer’s and Parkinson’s, so it’s vital to take inflammation seriously.

AE: What are some steps to regulate our immunity well?
Dr. Kharrazian: Sleep is underrated when it comes to immunity, yet it is probably the most important factor. Eat enough protein (about one gram per pound of body weight), and drink about one ounce of water per pound of body weight. Exercise releases multiple beneficial compounds that support immune resilience. Ensure you are sufficient in vitamin D and glutathione, track your blood sugar to ensure you are not insulin resistant, and deal with your gut health. Of course, eat healthy—skip the fast foods, desserts, and processed foods. There are tons of strategies, and most of them are not in a supplement store.

From March Issue, Volume IV

Categories
Features Entrepreneurs Lifestyle

Why a Corporate High-Flyer Left the Big Pharmaceutical World to Become a Holistic Health Coach

“The word ‘transformation’ always resonated deeply when thinking of how I want to serve this world,” says holistic health coach Christine Dunst. (Samira Bouaou)

For Christine Dunst, co-founder and CEO of Embody Wellness Company, “the word ‘transformation’ always resonated deeply when thinking of how I wanted to serve this world,” she said. It had to begin with her own.

In her mid-20s and -30s, working 70-hour work weeks to climb the corporate ladder in the New York healthcare world—while living on processed veggie burgers, diet coke, and restaurant food—left her diagnosed with several stress-related illnesses. At 33, she had two miscarriages that “shook me to the core,” she said. “I knew I needed to fundamentally change my lifestyle, manage my stress and diet, and look deep inside.” Watching her sister fight and lose a heartbreaking battle with an eating disorder strengthened her resolve.

She became a certified integrative holistic wellness coach, and now draws upon her experience to help others—both individuals and corporate clients, which have included Google and Morgan Stanley.

“This matters on a soul level to me,” Dunst said. “It’s more than a job. Serving others is what makes me feel alive.” She spoke to American Essence about her own wellness practices, her work helping others, and the life-changing power of tiny habits.

(Samira Bouaou)

American Essence: How do you start and end each day?

Christine Dunst: I wake up at 6:30 daily. I do a hand-on-heart, 12-minute, deep-belly breathing gratitude meditation before I even get out of bed. Then I say my mantra and think about how I want to show up to the world today. Mindset is key. I follow all that with hot water and lemon to alkalize my body and stoke my metabolism, and then make matcha and ashwagandha for antioxidants and de-stressing goodness.

My non-negotiable nightly practice is a Dr. Joe Dispenza meditation for 20 minutes in my daughter or son’s bed as they fall asleep. My kids now ask me (and their father, who practices Falun Gong meditation) to meditate with them nightly. It’s special.

My daily rituals help destress my nervous system and tone my vagus nerve. Small habits, like gifting yourself the time for self-care rituals, done with consistency, can have a profound impact on your life.

AE: What do you typically eat in a day?

Mrs. Dunst: I cultivate and trust my intuition, so my body tells me what I need to feel good. I eat real, whole food and limit processed junk, sugar, and gluten. I also believe in eating organic and local and limiting exposure to toxins.

I’ve been plant-based for 20-plus years, but now eat wild-caught fish and grass-fed organic meat on occasion. I often incorporate gut-healing foods like fermented vegetables, celery juice, bone broth, collagen, prebiotics like garlic and onions, as well as digestive enzymes and probiotic supplements. I also load up on antioxidants, anti-inflammatory foods like ginger and turmeric, and healthy fats like nuts and seeds, EVOO, and wild salmon. I can’t forget adaptogens; they have been a lifesaver for me. Stress wreaks havoc on the body and adaptogens help keep me balanced. I add them to my matcha, tea, or smoothies.

I try to practice mindful eating daily, slowing down and actually chewing food—it matters! It improves digestion and helps you absorb nutrients more effectively. I’m really trying to curb my habit of eating while standing up. Never perfect, always growing.

AE: What are the most common issues you see your clients dealing with?

Mrs. Dunst: We see many clients who have gut issues—constipation, bloating, weight gain, and feeling lethargic, irritable, and anxious—and may not relate these symptoms to their gut. Eighty percent of immunity resides in your gut; it truly is like a second brain.

Habits we see include beating themselves up, guilt, self-sabotage, and overall speaking unkindly to themselves. We are constantly working on mindset re-writing. Working with clients to celebrate their successes and challenges is positive psychology, which starts to shift their perception of themselves, and teaches them to celebrate themselves in their thoughts and actions. Changing our thoughts impacts our current and future reality.

AE: What’s your advice for someone who isn’t sure how to start on his or her own self-improvement path?

Mrs. Dunst: Start identifying why you want to improve; then, define what you want to improve. During our first session with a client, we always help them create their exact goals and success metrics. Having this in writing is powerful. We have them print and say their goals every day so that they are their guiding force in all the decisions they make.

Pick one or two micro-habits you can commit to, and start there. Maybe it’s drinking half your body weight in ounces of water a day. Great! Commit to this for 14 or 30 days. Then layer on additional habits.

De-stress your nervous system daily—examples include deep-belly breathing or a gratitude practice—even if you start at 1 to 2 minutes. Move daily, even if it’s a 10-minute walk. Small habits, done with consistency, can have a profound impact.

AE: What has been your biggest life lesson over your years as a wellness coach?

Mrs. Dunst: Letting go. Especially after illnesses, a car accident resulting in a TBI and neck injury 6 years ago, and losing my father and sister within months of each other, I have a deep faith in something bigger than myself guiding us all.

Interview has been edited for clarity and brevity.
From January Issue, Volume 3