If you’re into wellness, you’ve probably heard the buzz around gut health. You likely know that your gut plays a pivotal role in digestion, nutrient absorption and immunity. But here’s a fun fact: your gut health is deeply linked to those hormonal ups and downs we experience during perimenopause and menopause. So, if you’re of that age and suddenly find yourself suffering from symptoms that you haven’t before, read on.

Let’s start with some basics.

The gut, often referred to as the digestive tract or gastrointestinal (GI) tract, is a complex system of organs that plays a crucial role in the digestion of food, absorption of nutrients and elimination of waste products. It is home to a vast community of bacteria, viruses, fungi, and other microorganisms collectively known as the gut microbiota or microbiome. These microorganisms play an essential role in digestion, nutrient absorption, immune system regulation and even mental health.This intricate system not only processes the food we eat but also plays a pivotal role in overall health and wellbeing.

When functioning optimally there is a balanced harmony between the beneficial and opportunistic bacteria, allowing us to digest food efficiently, absorb nutrients and even produce certain vitamins. An imbalance, what is commonly called dysbiosis, can lead to a variety of issues ranging from constipation, diarrhea, gas, bloating and indigestion to more severe conditions like IBS and autoimmune diseases. Other more surprising symptoms include: poor immune system function, headaches, brain fog, memory loss, fatigue, skin rashes, acne, eczema, arthritis, joint pain, depression, anxiety, ADD and ADHD.

How do hormones impact your gut?

During perimenopause and menopause, women experience fluctuation and eventually a decline in sex hormones, namely progesterone and estrogen. These hormonal changes can significantly impact gut health in the following ways:

Digestive Issues: A drop in estrogen levels can negatively impact the production of stomach acid and gastric secretions resulting in incomplete digestion.

Altered Microbiota: Estrogen has a symbiotic relationship with the gut bacteria so a decrease in estrogen can shift the balance, decreasing microbial diversity leading to an increase in harmful bacteria.

Mucosal Barrier and Immunity: Estrogen supports the integrity of the gut mucosal barrier. Reduced estrogen levels may weaken this barrier, making it easier for harmful bacteria to penetrate the gut lining, potentially leading to reduced gastrointestinal function, increased intestinal inflammation and autoimmune conditions.

Bone Health: The gut microbiome has been shown to play an important role in regulating bone mass. Given that aging and menopause already pose risks for decreased bone density, an imbalanced gut microbiome can exacerbate an already existing issue.

So, how can we support our gut health during perimenopause, menopause and beyond?

A healthy diet. Consuming a balanced diet of whole foods like fruits and vegetables, rich in fibers, can boost the growth of beneficial bacteria. Avoiding processed foods, sugars, and excessive alcohol can prevent the proliferation of harmful bacteria.

Chewing your food. Chewing is an important step in the digestive process. As you chew, more digestive enzymes are produced to help break down the food to further assist in digestion. Swallowing large pieces of food will require other parts of your digestive system to work harder to break it down. Putting down your fork in between bites can be a helpful tool here.

Staying hydrated. Drinking plenty of water throughout the day can aid digestion and maintain the mucosal lining of the intestines but don’t use water to get your food down. Remember: chew, chew, chew!

Support with stress. Chronic stress can wreak havoc on your gut. Utilizing tools such as meditation, deep breathing or yoga can be beneficial for overall stress support. In particular, taking the time to get into a relaxed state before meals can be really beneficial to digestion. Consider taking a few deep breaths, practicing gratitude or prayer before meals to put yourself into a rest and digest mindset.

Moving your body. Physical activity can enhance the growth of beneficial bacteria in the gut, support digestion and improve bowel movements.

Working with a practitioner. If nothing’s working it may be time to dig a little deeper. Functional lab work, like a GI Map, can provide valuable insights to see what is going on in your gut allowing you to fine tune your lifestyle and supplementation in a more targeted way.

While you can’t stop the hormonal shifts during perimenopause and menopause, by recognizing the impact of declining hormones on the gut and implementing strategies to maintain a healthy gut, hopefully you can navigate this phase of life with fewer symptoms and more resilience.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

We’ve all experienced the bliss that follows a trip to the coast—we feel at ease, happy, relaxed. Intuitively, we know the salty ocean air is immensely healing, and now the science is finally catching up.

There are several solid, scientifically-backed reasons the ocean is so effortlessly therapeutic for us. One study shows that the sound of the rolling ocean waves induces a meditative state of mind as the parasympathetic nervous system (or, rest and digest) is activated. Your heart rate slows, blood pressure drops and cortisol levels dip as a wave of calm washes over you (perhaps, quite literally).

Surveys and studies show that the ocean can also boost mood, alleviating symptoms of depression and anxiety, and can even induce a better night’s sleep. For one, time spent at the beach with friends and family strengthens social bonds which is a big component of mental well-being. Secondly, sea air is much purer than inland air and is packed with beneficial negative ions—oxygen atoms with an extra electron—which, once absorbed into the bloodstream, have an antioxidant effect, eliminating damaging free radicals from the body, decreasing inflammation, and speeding up wound healing. One study even shows that negative ions have a positive impact on those suffering with seasonal affective disorder! And when we feel good, we tend to develop better (and more biologically appropriate) sleep-wake cycles of activity during the day followed by a natural dip in energy levels at night.

And for those who want to kick things up a notch, a dip in the cool ocean water itself has been shown to boost dopamine, our happiness hormone, by up to 250%, and increase red blood cells by 5-20%, with the number of white blood cells increasing even more. And have you ever noticed how soft your skin feels after a trip to the beach? It’s no surprise to learn that that sea water, rich in magnesium, calcium, zinc and selenium, is hugely nourishing for the skin. The sand and salt is nature’s exfoliant and studies have shown that sea water can improve symptoms of eczema and psoriasis.

The many shades of blue that drench the coastline have intrigued artists from all over the world, and has long been synonymous with peace and tranquility. A 2009 study found that the color blue sparks creativity, too, which may explain why one feels inspired and re-energized after a trip to the beach.

The more often you can make it to the coastline, the more benefits you’ll reap. There’s nothing quite as rejuvenating as a trip to the beach, and lucky for us, the Sonoma Coast is just a skip and a hop away. Happy Beach Days.

More and more Americans are lacking three fundamental components required in building and sustaining a robust immune system: sleep, sunshine, and movement. There are likely many reasons for this, from sedentary lifestyles (as compared to our ancestors), high-demand, high-stress jobs, and an exaggerated fear of the sun (disclaimer: burning is never good).

Consistent sleep is paramount when it comes to boosting both our immediate (innate) and learned (adaptive) immune function. Even if you aren’t obviously hurt or sick, studies have shown that our immune system revs up the production of cytokines (proteins that act as immune system messengers), helping to strengthen our body’s “immune memory”. As the body begins to wake (thanks to our circadian rhythm), this inflammatory response winds down. When you don’t get adequate sleep, you risk compromising this delicate self-regulating system, allowing inflammation to persist, and risk many unfavorable short-term side effects and in some cases, the development of  chronic conditions. You may function on insufficient sleep, but your body will never grow accustomed to it; human beings need a minimum of 6-7 hours of restful sleep at night. For tips on establishing better bed-time habits, be sure to read Seven Steps to Better Sleep.

Human beings need sunlight. Vitamin D isn’t found naturally in many foods but your body produces it when exposed to direct sunlight. Vitamin D is integral for bone health, but it also plays a crucial role in both the body’s innate and adaptive immune response (hello, monocytes, DC’s, T and B-cells!). Vitamin D deficiency is associated with autoimmunity and an increased risk of infection. It’s best to get outside in the sun, but if sunshine is lacking, you may wish to supplement daily with 600IU of Vitamin D. Remember, there’s a difference between safely spending time in the sun and burning, which is never good.

Movement is also an important component of healthy immune function as movement and exercise mobilizes immune cells. Depending on the intensity and duration of your exercise, the number of circulating immune cells increases by 50-400% for up to three hours! Research shows that even 20-40 minutes of moderate-intensity exercise per day is enough to boost the immune system. So while we may think of exercise and movement as mere methods of slimming down, we can see that an active lifestyle is important in many ways.

These three simple, yet vital, components of healthy immune response are worth emphasizing in a world that’s constantly barraging us with the latest high-price health trends and modalities. It can seem overwhelming to sift through. I encourage you to keep it simple by sticking to the time-tested basics.

We’re not gluten-free but boy do we love an easy, tasty almond-flour recipe that has everyone drooling and this one is it. What I love about this recipe is that you only need one bowl which means less mess and less clean-up. It’s super quick to mix up so you can get to enjoying it…

INGREDIENTS

3 ripe bananas

2 eggs

2 cups of finely ground almond flour

1 tablespoon of baking powder

1/2 teaspoon of salt

1/2 teaspoon of vanilla extract

1/2 teaspoon of cinnamon (you can add more if you like cinnamon—we do!)

optional 1-2 tablespoons of pure maple syrup if your bananas aren’t as ripe (you may not need any!)

DIRECTIONS

Preheat your oven to 325 degrees and line a 9×5 loaf pan with parchment paper.

Mash your bananas with a fork in a medium-sized bowl and add the eggs and mix. Add the remainder of the ingredients and mix well. Pour the batter into the loaf pan and place on the center rack and bake for 50-55 minutes. Let sit until cool then remove from pan, slice and enjoy!

Intermittent fasting (IF) is very popular but is it right for you?

What fasting is and isn’t.

Fasting is the voluntary withholding of food for spiritual reasons, health, weight loss and other reasons. Fasting, done correctly, should not cause suffering and is very controlled. It is not skipping meals and it is not a diet but rather an eating pattern.

Intermittent fasting generally involves varying periods of fasting interspersed by shorter windows of eating. There are several cycles of this which have been proven to work for those seeking to lose weight.

During fasting windows you can drink non-caloric liquids such as water, tea or black coffee.

Some of the most common cycles include:

• 16:8. This is where you fast for 16 hours and eat within an 8 hour window. The 16:8 method pretty much involves just skipping breakfast, and then ensuring your last meal is consumed at least 2 hours prior to when you go to sleep.
• 5:2. This option involves fasting completely for 2 entire days a week and following your normal diet patterns on the other days.
• OMAD. This stands for one meal a day. This involves eating one large meal a day during the day or only small amounts of vegetables and fruits during the day and eating one huge meal at night.
• Alternate day fasting. This is fasting every other day, either by not eating anything or eating only a few hundred calories

By adjusting the pattern and frequency by which you consume your meals, you restrict your eating hours to a shorter period during the day. This prolongs the period of fasting, generally reserved for night time, allowing the body more time to digest and assimilate what was consumed.

The important part of this cycle is to ensure that the meals you eat in between fasting periods are balanced and contain enough nutrients and minerals to see your body through the next period of fasting.

What the research says.

Studies have shown that intermittent fasting can affect the functioning of your cells, genes, and hormones, as the altered pattern of your eating will ultimately release the hormones necessary for cell growth and repair. In particular, intermittent fasting can be effective at regulating the hormones that have to do with hunger, blood sugar and metabolism.

So its benefits can include weight loss, improved insulin sensitivity, balanced blood sugar (thus lower type two diabetes risk), better mental clarity and less brain fog, better hormonal balance (specifically ghrelin and leptin), reduced inflammation, better mood, improved anxiety, depression and more.

With benefits like that, it sounds pretty tempting, but it’s definitely not for everyone.

Who can benefit from fasting?

As is common with research, a bulk of scientific evidence for the health benefits of intermittent fasting primarily comes from male subjects.

Cycling females, with monthly hormonal fluctuations, may have different caloric and energy needs at different times of the month and can experience different effects from intermittent fasting than males so I advise this group to proceed with caution.

Additionally, fasting for extended periods of time is a physiological stressor. So, if you have low adrenal or thyroid function, are struggling with stress or related symptoms such as irregular or missing cycles, poor sleep, cravings, binging or blood sugar imbalance, now may not be the time to try intermittent fasting.

And if you’re pregnant or breastfeeding, have a history with an eating disorder, are prone to experiencing anxiety or fainting intermittent fasting is probably not for you.

In these cases rather than fasting, I recommend focusing on the fundamentals: incorporating regular stress support, good sleep hygiene, regular restorative movement and getting necessary nutrients by eating protein, healthy fats and fibrous carbs three meals a day.

But if you’re feeling great and want to give it a try, I typically recommend starting with a 12 hour overnight fast. For example, you finish eating dinner by 7PM and don’t eat breakfast until 7AM. It can be a good way to ease into it. However, it’s always best to seek guidance from your health practitioner before starting any new healthcare regime.

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com

Fruit? Sure—throw it in! My personal favorite right now is a chocolate-banana smoothie I make. But how do I turn that into something genuinely balanced and satiating? Pretty easily, actually.

The key to elevating your smoothie is finding balance. I love fruit and I eat it all day long; in other words, I don’t hide from the natural sugars found in fruits. But I do make sure I eat my fruit with healthy fats, proteins and fiber when I can to keep things blood sugar-friendly and me feeling satisfied and satiated.

You’d be surprised what you can throw in to the blender to create a well-balanced, delicious tasting smoothie. Some of my favorite things to add are: greens, nut butters, seeds, dates, riced cauliflower, and zucchini. I’m always changing it up depending on what I have on hand and the kids and I are always pleasantly surprised. Another thing: I never add frozen fruit or vegetables to my smoothies in the Winter time (cold foods in the Winter can extinguish your agni—it’s an Ayurvedic thing).

Here’s my the recipe to my current favorite.

Chocolate-Banana Smoothie (for one):

1 medium-sized banana

1 generous handful of greens

1 scoop of Be Well By Kelly Unflavored Grass-Fed Beef Protein Powder

1 heaping spoonful of almond butter

1 tablespoon Amazing Grass Organic Adaptogens Powder

1 tablespoon of chia seeds

1 tablespoon Navitas Organic Cacao Powder

1/2 cup water

Blend and enjoy!

Yesterday was Friday the 13th, the Day of the Goddess. I was born on a Friday the 13th, and with the exception of a few “surely, I must have been cursed” moments throughout my teenage years especially (didn’t we all have those?), I’ve always believed that it was rather special.

Years ago, when I delved into Numerology, I discovered that number thirteen has always been associated with the Goddess and the Divine Feminine. According to Stargazer Astrology founder, Chirone Shakti, it’s in part because “there are 13 lunar months in the year, as opposed to 12 solar months.” Furthermore, most women experience thirteen menstrual cycles per year (28 x 13 = 364). A woman’s menstrual cycle is often synced with that of the moon and both of these natural cycles have symbolized death and rebirth, fertility, and creation for millenia. A woman often menstruates on the New Moon, symbolizing death, and ovulates on the Full Moon, symbolizing rebirth. It was during ovulation that a woman was considered to be at the peak of her femininity and most able to harness her divine, God-like powers as the bringer of new life. And Friday is known as the day of Venus, the planet of love and creativity, and “the sensuous feminine aspect of the Goddess”, Shakti explains. So when you combine a Friday with the number 13, it’s doubly divine.

So speaking of Divine Goddesses, how can the modern woman harness this potent, powerful, and ancient feminine energy and apply it to any and all aspects of her life? Easy: she has to think like a Goddess.

A Goddess is passionate and dedicated to her purpose. She is deeply connected to herself, her intuition, and her femininity. She is a loyal companion and a fierce protector of those she loves. She is in harmony with Mother Earth, and she seeks wisdom in silence, prayer, and meditation.

For clarity’s sake, ask yourself—Do my passions align with my purpose? Do I listen carefully to what my Inner Guide has to say? Do I foster meaningful relationships? Am I at peace with my surroundings? Do I stand proud in my Truth?

You see, being a Divine Goddess has nothing to do with what you look like or what you wear (although, it does have something to do with how you carry yourself), and absolutely everything to do with your ability to ask—and answer—these often sobering questions. When you lay it all out on the table so to speak, you’re able to step back and take a better look at the bigger picture. From this space, you can edit, add to, rearrange, realign, and ultimately, discover who you truly are at your core and begin to live from a place of authenticity, just like a Goddess.

Gratitude is medicine.

If the conscious, intentional practice of gratitude has already weaved it’s way into your daily routine, you can easily attest to its healing, medicinal effects; you likely feel happier, more appreciative, more connected, and more optimistic. You probably sleep better, too, and overall, take better care of yourself than someone who doesn’t regularly practice gratitude.

But in case you’re looking for proof outside of yourself, there are myriad studies that show that practicing gratitude does, in fact, carry long-lasting, positive effects in the body and brain (you can sift through some studies here). Practicing gratitude evokes an immediate release of serotonin and dopamine, those “feel-good, happy hormones”, in the brain that have you feeling uplifted and motivated instantaneously. But here’s the real kick: the more you practice gratitude, the more you’ll prefer it. You’ll organically begin to seek out the positive rather than the negative.

When you’re operating from a positive mindset, you’re likely much more calm, relaxed and at ease, and may therefore notice the physiological benefits a gratitude practice confers like lower blood pressure and increased vagal tone, which indicates how well the vagus nerve is functioning by measuring heart rate variability (HRV), and in essence, the health of the parasympathetic, or “rest and digest”, nervous system as whole. You likely sleep better, too! All of this is vital in a high-pressure society like ours. The ability to remain grounded amidst the constant barrage of bad news, work pressures, and the balancing of family dynamics is rooted in gratitude.

This is the thing: gratitude allows us to connect more meaningfully to each other and to the intricacies of this life; to the highs, the lows, and everything in between. Without gratitude, or a sincere reverence and appreciation for all of that which makes you, YOU, life loses depth and dynamics. When we train ourselves to seek out the positive rather than the negative in any given situation, we learn to become grateful for it all. We realize that this life is not to be taken for granted; that all of it is a gift.

A gratitude practice can look different for everyone. Some like to journal daily, others pause throughout the day to think or say out-loud what they’re grateful for in that moment, and others like to take turns reciting what they’re grateful for at the dinner table. Every November, I hang up a beautiful felt gratitude banner that I purchased from Pottery Barn when the kids were babies that has 30 little pockets for holding a little note of gratitude from each of us. I’m also sharing one thing I am grateful for every day on my Instagram page and I encourage you to follow along. Whatever your preference, integrating a gratitude practice into your daily routine will have myriad positive impacts and better equip you to handle life’s hurdles with a little more ease and grace—and this world could use a little more of both!

You’ve likely heard of the importance of having healthy boundaries, but what does that actually mean? Boundaries can be defined as limits you identify for yourself and apply through action or communication to protect your time and energy.

Another way to think about boundaries is like a property line. You may see a fence or a “NO TRESPASSING” sign, which clearly indicates a boundary or even a consequence. Of course these boundaries are much easier to see and understand whereas personal boundaries require a bit more communication.

Why are boundaries important?

Having set, personal boundaries:

• is an essential piece of self-care and self-respect
• allow you to set limits for healthy relationships
• enable you to communicate your needs in a relationship
• encourage you to make space for your feelings and emotions
• facilitates more positive interactions with others

Often, we go beyond our comfortable limits and push boundaries because we feel guilty about something or feel as though we need to live up to a certain expectation that has been set for us. This can lead to feelings of discomfort and resentment.

So while setting boundaries may be uncomfortable at first, it’s essential for your overall well being.

How do you define your boundaries?

When it comes to setting healthy boundaries in your life, the first step is determining where and what those boundaries are. As you go through your day, take note of what actions make you uncomfortable, then decide how much of those actions you can tolerate and accept. As you determine where you choose to draw the line in every situation, consider your physical, emotional, and mental limits.

Here are a few examples to get you thinking:

• If you consider yourself an introvert and it takes a lot out of you to go out on the town with friends, take some time to think about how that extra energy affects your physical, emotional, and mental health. Are you physically exhausted the day after a night of socializing? If so, do you need to decline certain invitations in the future or is there a way you can plan to recharge the next day and make space for that?
• When you’re in a situation that you don’t feel great about, check in to see if you’re feeling discomfort or resentment, then ask yourself what could be influencing that feeling. Is it the way an interaction is going? Does the other person have a specific expectation that’s bothering you? Do you feel as though you’re being taken advantage of? Or unappreciated? How can you communicate that or avoid this type of situation in the future?
• Consider your work environment. Is it normal for your coworkers to work beyond the 8-hour workday? This feeling of wanting to measure up could be wreaking havoc on your physical and mental health. Is this truly a requirement of your job or can you meet the expectations of your employer during standard business hours? Do you need to have a conversation with your boss about it?

Once you define your boundaries, you will need to communicate them.

Tips for communicating boundaries :

When we first start practicing setting boundaries, it can feel challenging. We might feel guilty, afraid, or self-conscious but it’s important to remember that setting limits will help make relationships healthier in the long-run.

• Start small. Before you tackle important relationships or significant life changes, start with something small that doesn’t seem super threatening to you. This could include scheduling time blocks for work, exercise, a meal or self-care.
• Get support. Develop a support system of people who respect your right to set boundaries.
• Communicate clearly. When you identify the need to set a boundary, do it clearly, calmly, firmly, respectfully, and concisely.
• Take action. If you set a boundary, follow through with it. Stay strong; don’t give in.
• Learn to say no. If your plate is full, it’s OK to say “no” or “not right now”.
• Take the emotions out of it. You’re not responsible for the other person’s reaction to the boundary you’re setting. You’re only responsible for communicating your boundary in a respectful manner. If it upsets them, know it is their problem.

Like any new skill, communicating and maintaining boundaries will take practice. You deserve to be comfortable in everyday situations as often as possible. If you have the opportunity to make your day easier or less stressful, why not do it? Remember, boundaries can protect your time and energy and these days that is priceless!

Krissy Nevero is a Functional Diagnostic Nutrition Practitioner and Integrative Nutrition Health Coach based in Sonoma, California. To learn more about Krissy and her services, please visit her website: www.regainhealthcoaching.com