Gift of Health
Dr. Shannon Evans, DO, IFMCP • December 13, 2019
We are in the holiday season where everyone is focused on getting gifts for their loved ones and friends. Have you thought about what gifts would be a blessing for you? What about the gift of health? Would you like to be healthier or prevent chronic disease? My goal is for everyone to have the education and tools to get to optimal health! Here are some suggestions as a gift you can give yourself or share with loved ones:
- Food as Medicine . Eating non-processed, earth made foods is so important for our bodies to work properly. Are you wondering about some ways you can make this happen without stressing yourself or loved ones out? Start slow and make it simple—this makes it easier to stick with over time. I would recommend trying one of these suggestion…
- Increase your vegetable intake and work on eating a rainbow of colors.
- If you are drinking soda—wean off. Soda is highly processed and contains chemicals that have been show to affect our health negatively—causing inflammation and cancer in some cases.
- Try decreasing your trips to fast food restaurants. If you eat at a fast food restaurant once a week, try eating at a fast food restaurant every two weeks. If you do want a fast meal, try eating out at a healthier restaurant. Most big chain restaurants/fast food places have a list of ingredients that tells you what is in their food located on their website. You would be surprised to see what preservatives and additives are added to their foods.
- Hydrating with Water . Are you slacking on how much water you are drinking daily? In general, most of us need 1/2 our weight in ounces per day of water. For example if someone weighs 150 lbs, then they need ~75 ounces of water daily. Water is important for your body to function properly. It is a vital nutrient to the life of every cell in our bodies. Up to 60% of our bodies are water. Not drinking enough water can be detrimental to your health.
- Is your water filtered? Buying a good water filter can make your water tastier and also take out unwanted contaminates that can affect your health.
- Drinking more water during the day will give you more energy, help you have regular bowel movements & get rid of toxins.
- Self Care . Self care looks different for everyone. The goal of self care is finding hobbies or activities you enjoy doing, that allow your body to relax, rest and reset.
- Self care can be reading a book that is entertaining, listening to music, praying & meditating, exercising, or enjoying nature to name a few things.
- Yes, everyone needs to do self care regularly! If you are not rested and taking care of yourself; you will not be in a place where you can take care of anyone else!
- Self care needs to be scheduled into your week! Many of us think that self care happens when we have time and then self care never happens!! Self care needs to be scheduled throughout your week—it is not something that can be put to the side! It needs to happen regularly and frequently!!!
- Movement . It is very important to do something you enjoy to get your body moving! Nature supplies us with a great, vast array of ways to practice movement. Some people enjoy going to the gym or participating in a group class. There are so many benefits to movement.
- Improve your mood & mental health with movement. Improving your mood will help you feel less stressed.
- Improve your sleep with movement. Studies show that regular movement helps you fall asleep easier and stay asleep longer.
- Movement helps keep our brains healthy with better concentration, makes it easier to learn & comprehend, while also improving our judgement.
- Health Screenings . It is important for everyone to schedule a health screening to evaluate your history, genetics and your interaction with your environment. Based on your health journey, this determines what screening labs are recommended for you. For most individuals, it is important to obtain basic labs once a year to determine overall health. New Beginnings Functional Medicine Clinic offers preventative health consults for optimal health. Functional lab screenings can be performed for further evaluation. Here are some of the functional lab screenings performed:
- Comprehensive Cholesterol Panels. In order to identify any issues, a complete cholesterol panel (Is your LDL small & sticky?), markers for heart disease, inflammatory markers, insulin and sugar levels are helpful. For more info about cholesterol: https://www.newbeginningsfmc.com/heart-disease-risks-original-post-2-5-19
- Thyroid optimal? Most individuals have only have a TSH obtained with blood work. If you are having signs and symptoms of a low thyroid—it would be beneficial to obtain a thyroid panel that shows more data about how your thyroid is working and if you have thyroid antibodies.
- Are you lacking in minerals or vitamins? Lab testing can be performed to check for nutritional deficiencies also.
- Signs of inflammation? Inflammatory markers with blood work can be obtained. Also identifying if gut issues or food sensitivities are an issue.
Are you wondering how you can achieve better health and don’t know where to start, Dr. Shannon offers a FREE 15 minute consult. If you have a loved one that you feel would benefit from the gift of health, feel free to share this information with them. You can contact Dr. Shannon at New Beginnings by emailing or calling: drshannon@newbeginningsfmc.com or 970.305.0101 .
References:
https://www.cdc.gov/healthywater/drinking/nutrition/index.html
https://medlineplus.gov/benefitsofexercise.html
I am sure you know that diabetics pay close attention to their blood sugar or blood glucose levels. In my opinion, I think everyone should know if their blood sugar is balanced or not! First off, let’s talk about what your blood sugar level is: A blood sugar level or otherwise known as blood glucose is the amount of sugar or glucose in your blood. Sugar comes from carbohydrates in food and drinks you put into your body. Sugar or glucose is your body’s main source of energy. Your blood can carry sugar all over your body. Your liver can also release stored glucose, if your body needs some energy. How does your liver get glucose? Your liver can get the glucose you ate from your gut, specifically your intestines and then stores it. Your liver does so many important things and this is just one of many! What are the benefits to having a continuously balanced blood sugar level? •Great way to help with optimizing your health and healing your body! •Steady energy throughout the day. •Better focus and memory •Stable mood •Better sleep •Hormone balance including adrenals, thyroid and sex hormones •Stress resilience •Nervous system more balanced and less likely to be stuck in fight or flight mode •Organs functioning optimally •Optimal metabolism •Less inflammation •Improved immune function •Better resilience Testing to find out about your blood sugar level: 1- Finger stick test . You get a drop of blood from your finger, put the drop of blood on a test strip, then put the test strip in the glucose meter and within seconds you find out what your blood glucose is at that current point in time. 2- Lab draw taken from your vein . This also tells you at the current time what your blood sugar level is. This is more accurate than a finger stick test. 3- Hemoglobin A1c test . This can be obtained with a lab draw or finger stick test. This tells you what your average sugar level is for a 3 month period. What we are looking for with this test is how much sugar is hanging off of your red blood cells and this will give you a clue about your average sugar level for a 3 month period. For the typical person, your red blood cells last a total of 3 months in your body. 4- Continuous glucose monitor . You wear a sensor this is usually placed on the back of your arm for ~10-14 days to continuously measure your sugar level 24/7 using an app on your phone or a reader. What are the drawbacks to each test: 1-Finger stick test is not always accurate and is only giving you a one time snap shot of what your sugar level is doing currently. 2-Lab draw is pretty accurate but is also only giving you a one time snap shot of what your sugar level is doing currently. 3-Hemoglobin A1c test. It sounds like a great test because you are getting info about a three month period. But the problem is, you are getting the average, you are not seeing if there are highs or lows. 4-CGM (continuous glucose monitor). Not always accurate. Sensors sometimes malfunction. Certain things can throw off the readings such as going thru a metal detector, laying on your arm that has the sensor or being in a hot environment like a sauna, hot tub or bath. What is the best way to see if your blood sugar level is balanced? With the technology that is currently available, I am a big fan of continuous glucose monitors . This is a way we can get the most thorough data about what your sugar level is doing 24/7 for 10-14 days. You will be able to see if your blood sugar is actually balanced 24/7. This means you don’t want to see ups and downs. You want your blood sugar to be balanced—as close to a straight line as possible 24/7. You will also be able to see if certain foods raise your blood sugar. Guess what? In conventional medicine there is a list of foods that are suppose to increase your sugar level. What I have found partnering with patients and looking at their data from their CGMs is that every one is unique and an individual and responds differently to different foods. You will find out what foods increase your blood sugar levels. You will also be able to see how your body responds to simple and complex carbohydrates. For a lot of people, if you don’t have protein and some fat before eating carbs, this can also raise your blood sugar level and put your sugar level out of balance. The amount of carbs also matter. Some people can get away with eating more carbs than others. You will also get the answer about how much your body likes in terms of carbs. You will also get to see if you have any symptoms or your body feels a certain way, if you have low blood sugars or high blood sugars. In conventional medicine, there is a list of symptoms for low and a certain list of symptoms for high blood sugars—but guess what? You are an individual and unique, so your symptoms maybe different than what the “typical symptoms” are. If your body feels stressed, this also affects your blood sugar level. So if you get stressed or angry at someone, you will likely see your blood sugar level increase. If you are exercising too hard and it is too stressful on your body, you can also see an elevation in your sugar level. You may also not feel when you are high or low. What does having a balanced blood sugar look like based on the numbers? Conventional Medicine has outlined what the criteria is for blood sugar numbers that are in prediabetic range or diabetic range, which is helpful. My goal for you is to work towards optimal range for blood sugar levels and have a balanced blood sugar level 24/7, so your body can work optimal! Here is what I have found to be the best ranges for an optimal blood sugar level after working with patients over the years: Fasting blood sugar: 80’s to mid 90’s mg/dL. For some individuals, mid 70’s is optimal. After eating blood sugar or post prandial blood sugar level: I have found that the most optimized patients with a balanced blood sugar level increase their blood sugar no more than 10 mg/dL from their pre-meal blood sugar level. It is okay to have blood sugar level highest before bed even up to 100, since you will not be eating all night and don’t want your blood sugar level plummeting while sleeping. Studies are currently being conducted to figure out what the optimal levels of blood glucose levels should be. It has only been in the last few years that continuous glucose monitors have been available for non-diabetic patients, so as we learn more and continue to conduct more studies, eventually we will have better evidence and wisdom. What the current studies are showing is that optimal levels for fasting blood glucose should be less than 110 mg/dL and after eating the blood sugar should not increase more than 30 mg/dL from pre-meal blood sugar level. Just like everything in life, you don’t want too little or too much when it comes to your blood sugar level—you want it in balance! Are you concerned about your health or a loved one's health and not sure where to begin? Schedule a FREE 15 minute strategy call with New Beginnings. Schedule online or call 970-305-0101. References: https://my.clevelandclinic.org/health/diagnostics/12363-blood-glucose-test https://pmc.ncbi.nlm.nih.gov/articles/PMC5293555/ https://www.ncbi.nlm.nih.gov/books/NBK555976/ https://www.levels.com/blog/what-should-my-glucose-levels-be-ultimate-guide
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Is an under active thyroid causing your high cholesterol?
Information on mRNA vaccinations based on clinical trials from Moderna and Pfizer. Also information from the CDC.
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Struggling with sluggish, mood swings, PMS or weight gain? These can be symptoms of estrogen dominance. Learn 5 ways to balance your estrogen.
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Dr. Shannon's Blog
I am sure you know that diabetics pay close attention to their blood sugar or blood glucose levels. In my opinion, I think everyone should know if their blood sugar is balanced or not! First off, let’s talk about what your blood sugar level is: A blood sugar level or otherwise known as blood glucose is the amount of sugar or glucose in your blood. Sugar comes from carbohydrates in food and drinks you put into your body. Sugar or glucose is your body’s main source of energy. Your blood can carry sugar all over your body. Your liver can also release stored glucose, if your body needs some energy. How does your liver get glucose? Your liver can get the glucose you ate from your gut, specifically your intestines and then stores it. Your liver does so many important things and this is just one of many! What are the benefits to having a continuously balanced blood sugar level? •Great way to help with optimizing your health and healing your body! •Steady energy throughout the day. •Better focus and memory •Stable mood •Better sleep •Hormone balance including adrenals, thyroid and sex hormones •Stress resilience •Nervous system more balanced and less likely to be stuck in fight or flight mode •Organs functioning optimally •Optimal metabolism •Less inflammation •Improved immune function •Better resilience Testing to find out about your blood sugar level: 1- Finger stick test . You get a drop of blood from your finger, put the drop of blood on a test strip, then put the test strip in the glucose meter and within seconds you find out what your blood glucose is at that current point in time. 2- Lab draw taken from your vein . This also tells you at the current time what your blood sugar level is. This is more accurate than a finger stick test. 3- Hemoglobin A1c test . This can be obtained with a lab draw or finger stick test. This tells you what your average sugar level is for a 3 month period. What we are looking for with this test is how much sugar is hanging off of your red blood cells and this will give you a clue about your average sugar level for a 3 month period. For the typical person, your red blood cells last a total of 3 months in your body. 4- Continuous glucose monitor . You wear a sensor this is usually placed on the back of your arm for ~10-14 days to continuously measure your sugar level 24/7 using an app on your phone or a reader. What are the drawbacks to each test: 1-Finger stick test is not always accurate and is only giving you a one time snap shot of what your sugar level is doing currently. 2-Lab draw is pretty accurate but is also only giving you a one time snap shot of what your sugar level is doing currently. 3-Hemoglobin A1c test. It sounds like a great test because you are getting info about a three month period. But the problem is, you are getting the average, you are not seeing if there are highs or lows. 4-CGM (continuous glucose monitor). Not always accurate. Sensors sometimes malfunction. Certain things can throw off the readings such as going thru a metal detector, laying on your arm that has the sensor or being in a hot environment like a sauna, hot tub or bath. What is the best way to see if your blood sugar level is balanced? With the technology that is currently available, I am a big fan of continuous glucose monitors . This is a way we can get the most thorough data about what your sugar level is doing 24/7 for 10-14 days. You will be able to see if your blood sugar is actually balanced 24/7. This means you don’t want to see ups and downs. You want your blood sugar to be balanced—as close to a straight line as possible 24/7. You will also be able to see if certain foods raise your blood sugar. Guess what? In conventional medicine there is a list of foods that are suppose to increase your sugar level. What I have found partnering with patients and looking at their data from their CGMs is that every one is unique and an individual and responds differently to different foods. You will find out what foods increase your blood sugar levels. You will also be able to see how your body responds to simple and complex carbohydrates. For a lot of people, if you don’t have protein and some fat before eating carbs, this can also raise your blood sugar level and put your sugar level out of balance. The amount of carbs also matter. Some people can get away with eating more carbs than others. You will also get the answer about how much your body likes in terms of carbs. You will also get to see if you have any symptoms or your body feels a certain way, if you have low blood sugars or high blood sugars. In conventional medicine, there is a list of symptoms for low and a certain list of symptoms for high blood sugars—but guess what? You are an individual and unique, so your symptoms maybe different than what the “typical symptoms” are. If your body feels stressed, this also affects your blood sugar level. So if you get stressed or angry at someone, you will likely see your blood sugar level increase. If you are exercising too hard and it is too stressful on your body, you can also see an elevation in your sugar level. You may also not feel when you are high or low. What does having a balanced blood sugar look like based on the numbers? Conventional Medicine has outlined what the criteria is for blood sugar numbers that are in prediabetic range or diabetic range, which is helpful. My goal for you is to work towards optimal range for blood sugar levels and have a balanced blood sugar level 24/7, so your body can work optimal! Here is what I have found to be the best ranges for an optimal blood sugar level after working with patients over the years: Fasting blood sugar: 80’s to mid 90’s mg/dL. For some individuals, mid 70’s is optimal. After eating blood sugar or post prandial blood sugar level: I have found that the most optimized patients with a balanced blood sugar level increase their blood sugar no more than 10 mg/dL from their pre-meal blood sugar level. It is okay to have blood sugar level highest before bed even up to 100, since you will not be eating all night and don’t want your blood sugar level plummeting while sleeping. Studies are currently being conducted to figure out what the optimal levels of blood glucose levels should be. It has only been in the last few years that continuous glucose monitors have been available for non-diabetic patients, so as we learn more and continue to conduct more studies, eventually we will have better evidence and wisdom. What the current studies are showing is that optimal levels for fasting blood glucose should be less than 110 mg/dL and after eating the blood sugar should not increase more than 30 mg/dL from pre-meal blood sugar level. Just like everything in life, you don’t want too little or too much when it comes to your blood sugar level—you want it in balance! Are you concerned about your health or a loved one's health and not sure where to begin? Schedule a FREE 15 minute strategy call with New Beginnings. Schedule online or call 970-305-0101. References: https://my.clevelandclinic.org/health/diagnostics/12363-blood-glucose-test https://pmc.ncbi.nlm.nih.gov/articles/PMC5293555/ https://www.ncbi.nlm.nih.gov/books/NBK555976/ https://www.levels.com/blog/what-should-my-glucose-levels-be-ultimate-guide
Are you taking time to support your body in detoxing? Learn what organs are key to detoxing and how to support successful detoxing.
Learn steps to decrease symptoms & optimize your health!
Is Your Sunscreen toxic? Learn about the top three ingredients to stay away from when buying sunscreen!
Is an under active thyroid causing your high cholesterol?
Information on mRNA vaccinations based on clinical trials from Moderna and Pfizer. Also information from the CDC.
LDN can be helpful to balance out a ticked off immune system
Struggling with sluggish, mood swings, PMS or weight gain? These can be symptoms of estrogen dominance. Learn 5 ways to balance your estrogen.
Learn simple steps to achieving better sleep, finding your calm and reducing stress.
