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healthy living
DRSladic.com
July 2022
HEALTHY BEGINS FROM THE INSIDE Nourish Your Mind and Body
Just the other day I consulted with a patient about their digestive issues. Prior to being on antidepressants, the patient revealed some very emotional triggers from their background that seem to be affecting their gut health still to this day. I have even consulted with other patients with serious digestive disorders like Crohn’s disease and colitis and found that there has been some type of emotional trauma or tragedy they experienced. This link may have led to their current gut issues. Life can be stressful sometimes, the pressures and tensions of the modern world can affect not only your mental health but your overall gut health as well. Serotonin, which is produced in your digestive tract, is responsible for your feelings of happiness, well-being, and the stability of your mood. So, if you’re having problems with the mind or your emotions, there is a direct relationship to your gut health. Whether it be the emotional turmoil from the loss of a loved one or the overwhelming stress of graduating from school, these emotional triggers cause tightness and tension in your digestive system. That built-up energy from your emotions gets stuck in your body, making the digestive system susceptible to bloating or other types of common gut
symptoms like abdominal discomfort or nausea. Turn to Page 2 to learn more about gut symptoms and their causes! When you’re going through an emotional event, sometimes it’s hard to eat, or other times too hard not to eat. When emotions are high, some people don’t take into consideration what they’re putting into their bodies or turn to binge eating. That repetitive ingestion of unhealthy foods and sugars will negatively impact your gut health and could lead to more serious problems. I like to think of the gut as a nice, green lawn. I water it, give it all the sunshine it needs, and in turn, it looks amazing and well kept. But, if I don’t take care of it and feed it the wrong things, weeds will begin to grow. When the weeds start to develop, they will eventually take over the beautiful, lush lawn. They drain the production of good things from the lawn, and in time, it wilts and turns brown. The continuous consumption of unhealthy foods and emotional distress over a period of time will do the same to your gut as it does to the lawn. That’s why we use probiotics to fight the battles in the gut and sprays to kill the weeds. It gives a chance for the lawn and your gut to grow and flourish.
Some home remedies I suggest to keep your gut healthy and happy are adding more fiber into your diet and taking a spoonful of apple cider vinegar each day with a meal. A good balance of soluble and insoluble fibers is great for your gut and helps maintain bowel health. Apple cider vinegar is helpful when it comes to digestion and killing bacteria in the stomach and intestines. Though the mind and gut are separate entities, they are interdependent systems that are in continuous communication with each other. To achieve a healthy mind and gut, both need to function effectively and in collaboration to maintain that balance. You may need a little bit more than just changing your diet, so please call me today at 1-877- 861-5927 for a free consultation. Let’s make sure your gut stays happy and healthy. “Though the mind and gut are separate entities, they are interdependent systems that are in continuous communication with each other.”
–Dr. Tom Sladic
THOUGHT OF THE MONTH
“The most constant Influencer in our lives is the information we feed our mind.”
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GET CAFFEINATED IN A ‘HEALTHY’ WAY
KEEP IT SIMPLE
From pain killers to carbonated drinks, you can find caffeine everywhere on the American market. However, high caffeine consumption can pose risks. The good news is that in moderation, caffeine may contain useful health benefits, but if you want to actually benefit from caffeine, consider these healthier options. But what is caffeine, exactly? Caffeine is a natural stimulant — in other words, it stimulates the brain and central nervous systems, which prevents weariness and helps you stay alert. Over 80% of the world’s population consumes a caffeinated product every day, including tea, coffee, soda, and energy drinks. In North America alone, this number rises to 90%. Research shows that caffeine may possibly elevate your brain function and metabolism, and during exercise, it may even increase your body’s use of fat as fuel — but that doesn’t necessarily mean chugging an energy drink is ideal. Why? Its health benefits come mainly through tea or coffee. Walk into any grocery store, and you’ll notice that many highly caffeinated drinks are also high in sugar and additives. Sugar is extremely harmful to your long-term health — and no matter what benefits you read about caffeine, the harmful effects of sugar can
overwhelm them by heightening your risk of diabetes, heart disease, and much more. The experts agree: Tossing a sugar cube or two into your cup of coffee isn’t the same as drinking a sugary Red Bull.
Additionally, too much caffeine can cause some
problems. In some individuals, caffeine can promote headaches, migraines, and high blood pressure. Caffeine is also a psychoactive substance, which means it’s habit forming. After a period of not drinking coffee, you might be familiar with the “caffeine withdrawal” and its side effects: anxiety, tremors, restlessness, irregular heartbeat, and even trouble sleeping. Thankfully, these effects are temporary. Studies show that the people who benefit the most from caffeine are often those who drink anywhere from 1–4 cups of tea or coffee a day. You can also find zero-sugar seltzer waters with low doses of caffeine if you need a small kick. Keep it simple, and you’ll avoid excess sugar and reap the benefits of caffeine more fully.
TRUST YOUR GUT 3 Causes of Common Gut Symptoms
Causes of Gastrointestinal Problems • Low Fiber Diet Fiber is a sort of carbohydrate found in plants that cannot be digested, it helps you feel full and aids in the digestion of other foods. It regulates the body’s use of sugars, helping to keep hunger and blood sugar in check. Great sources of fiber are whole grains, whole fruits and vegetables, legumes, and nuts. High fiber in your diet is a great way to help reduce bloating and ease other symptoms like constipation and abdominal pain.
At one point in time, our digestive system was considered a relatively “simple” body system. It was essentially just one long tube for our food to pass through, be absorbed, and then excreted. But, many aspects of modern life such as high-stress levels, too little sleep, and eating processed or high-sugar foods, can all negatively affect our gut health. Common Gut Symptoms Symptoms of digestive disorders can vary from condition to condition, and from person to person. However, some symptoms are common to most gastrointestinal problems.
such as loss of appetite, cramping, or inflammation. Inactive Lifestyle A lack of exercise or water intake negatively impacts the gastrointestinal tract, causing symptoms like inflammation or fatigue. The intestines can naturally contract and pass waste through the system with regular exercise, and proper water intake
•
cleanses the entire gastrointestinal tract. It aids in breaking down foods so that your body can absorb all the nutrients. A healthy gut is a happy gut. It contains healthy bacteria and immune cells that can ward off infectious agents like bacteria, viruses, or fungi. If not properly cared for, common gut symptoms can lead to larger digestive disorders like colon cancer, diverticular disease, or even Crohn’s disease. For guidance and tips on how to keep your gut healthy, consult with Dr. Sladic today at 1-877-861-5927.
•
Emotional Distress The brain has a direct effect on the stomach and intestines, so when you’re emotionally distressed, those hormones and neurotransmitters are released into the body. This can negatively impact gut mobility, which is the way the intestines and stomach squeeze and move waste through the body. This causes symptoms
These include the following: •
Abdominal discomfort (bloating, inflammation, or cramps)
• • • • • •
Unintentional weight loss Vomiting and nausea Acid reflux (heartburn)
Diarrhea, constipation (sometimes both)
Fatigue
Loss of appetite
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FOCUS ON FERMENTED FOODS Why Your Gut Loves Fermentation
SPICY GRILLED ITALIAN CHICKEN
• Yogurt
Today, many people are turning to fermented foods for their health benefits. Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components into other products. Most whole foods can be fermented such as vegetables, fruits, dairy, meat, legumes, and nuts. Though these foods hold many nutritional values on their own, through fermentation, they have the potential to carry additional health benefits.
Yogurt is made from fermented milk with lactic acid bacteria. The probiotics in this food help digest some of the lactose (milk sugar) in your gut. Not all yogurts contain probiotics, as some of the beneficial bacteria are killed off in the process of fermentation, so look out for ones that contain live cultures and sugars.
Ingredients
• 4–6 boneless, skinless chicken breasts • Sea salt and freshly ground black pepper For the Italian BBQ sauce • 1/4 cup extra virgin olive oil • 1/2 cup BBQ sauce
• 1 tbsp chili powder • 1 tsp dried red pepper flakes • 2 tbsp white wine vinegar • 1 tbsp dried parsley • 1 tsp dried basil
• 1 tsp dried oregano • 1 tsp onion powder • 2 tsp fresh lemon juice
Easy at Home Recipe
Directions
Pickled Radishes Ingredients • 1 pound of freshly washed and sliced radishes • 1 small onion (optional) • ½ cup vinegar • ½ cup filtered water • 1 ½ teaspoons sea salt • 1 tablespoon granulated sugar Instructions 1. Make a brine with water, vinegar, sugar, and salt. Pack a clean, dry mason jar with sliced radishes (and onion if you choose). Pour brine into the jar then refrigerate and store for up to two weeks. Fermented foods can be purchased in stores or can be easily made at home. The good bacteria in fermented foods help restore the balance of bacteria in your gut, support digestive health, and can even alleviate any digestive issues. For guidance and tips on how to keep your gut healthy, consult with Dr. Sladic today at 1-877-861-5927.
1. In a jar, combine all the ingredients for the Italian BBQ sauce, season to taste, and stir until well combined. 2. Season the chicken breasts with sea salt and black pepper. 3. Marinate the chicken with half of the sauce for 1–2 hours. 4. Preheat a grill to medium-high heat. 5. Remove chicken from marinade and grill for 15–20 minutes, turning once in a while, and basting with the remaining sauce.
Fermented Foods
• Sauerkraut
Made from shredded cabbage, this fermented food delivers a healthy dose of probiotics and fiber. It has been fermented by lactic acid bacteria, breaking down the sugars to form lactic acid that increases nutrient absorption. You can make this at home or purchase it at the store. The kind sold in the refrigerated section will contain more probiotics versus the shelf-stable canned or jarred varieties.
sudoku
• Pickled Radishes
Rich with nutrients, probiotics, and fiber,
pickled radishes keep your digestive system moving and blood sugar in check. It is worth noting that the fermentation process uses a good amount of salt and sugar, but it doesn’t lose any of its benefits.
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INSIDE THIS ISSUE
1. The Link Between Emotions and Gut Health
2. The Healthiest Way to Get Caffeinated
The Road to Health Is Paved with Good Intestines
3. Spicy Grilled Italian Chicken
3 Fermented Foods for Gut Health
4. Oceanside Activities to Try This Summer
OCEANSIDE ACTIVITIES THE ENTIRE FAMILY CAN ENJOY
The summer season is officially underway and many Americans are planning to take a trip to the beach to celebrate the occasion. If you’re going on a family vacation to the ocean for an extended period of time, you may be worried about keeping everyone entertained. That’s why we put together a list of some of our favorite oceanside activities to try this summer. Your summer vacation will be filled with fun and excitement after trying some of these great activities! Get active. There’s nothing more relaxing than sitting on the beach and listening to the calm repetition of the waves, but maybe you want a little more excitement by the ocean. If that’s the case, there are plenty of sports to try. You can bring a football and throw it around in the water or on the beach. You can buy a net and set up a game of beach volleyball to get everyone involved, or you
can try one of the many new beachside sports hitting the market like TidalBall, pickleball, and Spikeball. TidalBall is the beach version of cornhole, so if you haven’t played it yet, you definitely want to check it out.
sea rays from the shore. You can also look in the sand for crabs and small crustaceans. By simply standing still and taking in all of the sights and sounds of the ocean, you’ll gain a greater appreciation for the surroundings.
Ride the waves. You don’t need to be an experienced surfer to venture into the water on a board. Of course, you can take surfing lessons at many beaches, but you can also get in the water on a bodyboard for a thrilling experience. Additionally,
Experience nature. The wildlife and environment of the beach are most likely drastically
different from what you can experience back home, so make an effort to see all you can. At many beaches, you’ll be able to see dolphins, whales, and
you can rent kayaks or paddleboards if you want to be on the water, but not necessarily in it.
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