naturopath

Exercise, but why?

I think we all know that we should exercise, but why?

Exercise offers us a number of health benefits from stress reduction to prevention of chronic illness.

active-activity-adult-1851466.jpg

Benefits of Exercise:

  • Helps to manage and decrease weight

  • Lower blood pressure and insulin levels

  • Prevent low bone density and bone fractures

  • Supports a healthy heart and cardiovascular system

  • Heightens mood and energy levels

  • Improves sleep and can even increase libido

There is no absolute exercise prescription that works for everyone, the basic guideline is to find a number of exercises that you enjoy, some of the benefits of stress management may not apply if you are dreading the workout. 

To get more specific, a combination of cardiovascular (aerobic) exercise and strength training exercises will cover the basis of general health. The Mayo Clinic recommends 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week. Along with 2 days of full body weight training per week. Always discuss any additions of exercise with your Naturopathic doctor prior to starting a new exercise regimen. 

Great Cardio Exercises:

  • Speed walking or walking hills

  • Rowing

  • Biking

  • Dancing

  • Jump roping

  • Trampoline Jumping

  • HIIT training: high intensity interval training


Strength Training:

  • Lifting weights

  • Yoga

  • Barre 3

  • Resistance Bands


In order to see a change, you need to make a change.

If you are looking to make a change in your health, and you have been doing the same form of exercise over the past year, it’s time for a change. 

Our bodies have an impressive way of adapting and exercise is no different. So, sometimes we need to shake things up a little. To spark your metabolism, you may need to increase the number of minutes you exercise each day or alter the intensity. Variety is key! A certain type of workout called HIIT or High Intensity Interval Training creates the variability needed to invoke a change to the metabolic system. Don’t let the name scare you, the intensity can be altered to your fitness level and can increase as your fitness level grows. It’s good to work with a trainer to first implement this type of program.

Often the most difficult part of creating a new exercise regime is scheduling it in and holding yourself accountable. Consider letting Dr. Heather Krebsbach guide you along the path to creating an entire lifestyle plan to keep your body changing and feeling better. 



Personalized healthcare

3d render of dna structure, abstract  background

The mapping of the human genome published in February 2001, launched healthcare into a new era of medicine. DNA sequencing paved the road for more individualized medicine and gave birth to the concept of genomic medicine.  Heather Krebsbach ND is able to utilize the growing knowledge and understaning of genetics to inform her naturopathic medicine practice here is Portland, Oregon.

 

The National Human Genome Research Institute defines genomic medicine as "an emerging medical discipline that involves using genomic information about an individual as part of their clinical care (e.g., for diagnostic or therapeutic decision-making).”

 

Genomic medicine has helped to identify: 

·     Targeted medication for individuals to decrease side effects 

·     Medications that are more effective for specific diseases 

·     Examine the relationship our environment has on our genes

·     Ways to change diet and lifestyle to support the genes we were born with 

 

Genomic medicine isn’t confined to cancer research or what medications to use, there are a number of tests that are centered on optimizing health. For instance, we now have a picture of how each individual is detoxifying as well as making neurotransmitters. With this information, supplements, diet and lifestyle recommendations can be personalized. 

 

This technology is going even further by mapping out our intestinal microbiota, or the community of bacteria, yeast and viruses living in each of our digestive tracts. Many of these organisms have a beneficial relationship that keeps us healthy and much research is going into this area to identify the effect specific organisms have on diseases such as diabetes and cardiovascular disease. There are numerous tests on the market, but it’s important to have a conversation with your healthcare provider to determine the “right” test for you.

 

Sport Injury and Sports Recovery Research and Development

The field of naturopathic medicine excels in its ability to individualize health care to combine diet, lifestyle, herbs and nutraceutical supplements. Now genetic testing is taking this quality of care to new heights by enabling naturopathic doctors to identify and treat chronic or underlying conditions in a more holistic way. 

 

 

Optimize Your Thyroid Function

Heather Krebsbach ND

Heather Krebsbach ND

Dr. Heather Krebsbach is a naturopathic physician seeing patients at Inner Gate Acupuncture’s Halsey street location. She has been practicing naturopathic medicine in Portland Since 2006. She specializes in bio identical hormones and endocrine health. In this post she offers her insights on understanding and optimizing thyroid health.

The thyroid is a little butterfly-shaped gland at the base of the neck responsible for metabolism and other essential bodily functions.

The Thyroid Controls:

  • Digestive function

  • Heart rate

  • Mood

  • Muscle control

  • Menstruation

  • Body temperature

  • And much more!

The body relies on the thyroid to be balanced and secrete appropriate amounts of its hormones. When the thyroid is not in balance, there can either be too much or too little thyroid hormone being secreted, therefore causing hyper or hypothyroidism.

Symptoms of too much thyroid, or hyperthyroidism, is less common then the latter and diagnosis is typically much easier to determine due to the severity of the symptoms. Compared to hypothyroidism, which can create low-grade symptoms or mimic other illnesses.

Common Symptoms of Hyperthyroidism:

  • Heart racing or palpitations

  • Weight loss

  • Insomnia

  • Diarrhea


Common Symptoms of Hypothyroidism:

  • Fatigue

  • Hair loss

  • Weight gain

  • Constipation

  • Cold body temperature

  • Menstrual irregularity

  • Foggy thinking


thyroid_l.jpg

Treatment Options:

Treatment considerations for hyperthyroidism are very different from treatments for hypothyroid, it is important to be properly diagnosed for the right treatment focus. When we think about optimizing the thyroid function, we are usually talking about improving a sluggish or hypo-thyroid.

Certain nutrients, such as Selenium, Zinc, Iodine, Vitamins C, A, E and D are needed to help the thyroid function properly and to convert thyroid hormones to active forms that the body can use.


The Thyroid Loves these Foods:

  • Brazil nuts: high in Selenium

  • Pumpkin seeds: rich in Zinc

  • Green leafy veggies (spinach, collard greens and kale): have a bounty of Vitamin C, A and E

  • Fish and Seaweed: contains iodine


Consuming a diet with a bounty of veggies, nuts and seeds along with protein and a small amount of whole grains can be helpful to keep the thyroid functioning optimally.

Dr Krebsbach assesses thyroid function through blood tests as well as symptoms to determine the appropriate thyroid treatment. If lab results are out of normal ranges, medication in addition to diet and supplements may be needed to help support the thyroid and all the body’s essential functions.

Quality Foods = Quality of Life

Beets, peppers, onions, green beans, spices on a dark background. Fresh garden vegetables. Vegetarian, detox, diet food

What Do Diets Have In Common?

We are constantly inundated with the latest and greatest diets or food trends. All this information can make it difficult to know what we really should be eating. But if we strip away all the hype, we can see that the majority of diets have a couple similar themes; such as eating more vegetables, less refined carbohydrates and minimal sugar. For the best outcomes, we can skip the latest dietary trend and instead focus on incorporating these main principles to improve the quality of our health!

A Bounty of Vegetables, a Bowl of Grains and a Dash of Sugar

To promote optimal health, we need the cells in our body to function as optimally as possible. When we eat vegetables, they are loaded with vitamins and minerals that are essential anti-oxidants for healthy cellular function and the prevention of disease. Green leafy vegetables are rich in Vitamins A, C, K, B, Folate, Calcium and Iron. And, when we add an array of colorful veggies like bell peppers, carrots, cabbage, purple kale, radishes and squash we are eating our daily multi-vitamin. These foods can decrease inflammation to lessen pain, protect our vessels, support our brain and improve our energy level. 

On the flip side, cane sugar and high fructose corn syrup is considered to be pro-inflammatory and can damage our cells and vessels, which contributes to dementia, diabetes, high blood pressure and atherosclerosis. Refined carbohydrates, like bread, pasta and crackers increase our blood sugar levels and can have the same impact in our body when consumed in high amounts or on a regular basis. 

A 2014 review of studies examining carbohydrates and chronic disease showed that a diet low in refined carbohydrates may offer anti-inflammatory benefits to reduce the risk of type 2-diabetes and heart disease.[1]

Buddha bowl with quinoa, avocado, chickpeas, vegetables on a wood background, Healthy food concept. Top view.


How Should I Add These Foods Into My Diet?

  • Strive for 2 servings of green leafy vegetables per day. Such as spinach, kale, chard, arugula, mustard greens

  • Add 3-5 servings of colorful vegetables per day 

  • Avoid cane sugar and high fructose corn syrup 

  • Eat refined carbohydrates no more than 20% of the time. Instead choose intact grains like brown rice, wild rice, Forbidden rice, quinoa, millet, oats and squash

  • Choose organic fruits, vegetables and meat whenever possible

  • Incorporate healthy fats at every meal like avocados, avocado oil, olive oil, nuts and seeds

  • Pay attention to the cooking temperature of oils and store them in a cool, dark cabinet

Ward Off Disease by Looking In Your Refrigerator!

The old saying “you are what you eat” holds true. We now know that quality matters and not all calories are the same. And in order to spark your metabolism and improve the function of all your cells, you need proper nutrition. So, if you want your body to perform at it’s highest level then you need to fuel it with the highest quality foods. 

Research is now supporting the benefit of high quality food such as organic, free-range meat and wild caught fish. A study published in 2018, showed that eating a diet high in organic food was associated with a reduced risk of cancer.[2]And not only is the quality of our food important, but how we prepare them as well. Incorporation of healthy fats is essential, but keeping them from spoiling will reduce oxidative damage

CLICK HERE to find our more about how you can optimize your diet and improve your health with Dr. Krebsbach. 


[1]Buyken, AE, Goletzke, J, Joslowski, G, Felbick, A, Cheng, G, Herder, C, Brand-Miller, JC. Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies. The American Journal of Clinical Nutrition Am J Clin Nutr. 99(4): 2014;813-33.[2]https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2707948

SUGAR, IT’S NOT GOOD FOR YOU!

Many of us have been searching for the best diet to help us achieve optimal health. Some of us have tried plant-based diets, while others have explored eliminating certain foods. Traditional diets from all around the world, some completely plant-based and others heavily animal-based, have all produced healthy populations. All of these diets have one thing in common:  no or little sugar or processed foods. 

What is Sugar?

iStock_000008773711XSmall.jpg

Many foods we don’t think of as containing sugar actually convert to sugar. For example, all carbohydrate foods such as breads and pasta are converted to sugar by the body. 

The glycemic index is a great tool for understanding the effects of sugar on the body.  The index is a measure of how quickly a particular food turns to sugar in the body.  High levels of sugar in the blood are associated with kidney failure and increased cardiovascular risk. 

White sugar or glucose, which enters our blood stream very quickly, is given the index of 100.  All other foods are rated relative to glucose.  

The highest glycemic foods are the worst for your blood sugar, these include:

·     White Bread 

·     White Rice

·     Potatoes

·     Processed Corn Foods

·     High-Glucose Corn Syrup

How Does Sugar Cause Diabetes?

When we eat sugar, our bodies break it down and send it into our blood stream. From the blood stream, the sugar can be picked up by our cells for use.  The cells use insulin as a mechanism to move sugar from the blood stream into cells.  If the body has been overloaded with sugar for long periods of time, the cells will develop insulin resistance.  The excess sugar in the blood cannot be used by cells and begins to cause all the problems we associate with diabetes:  kidney failure, excessive urination, fatigue and headaches. 

How does Sugar Cause Cardiovascular Disease?

bigstock-Happy-Family-Cooking-Together-6460207.jpg

Sugar in the blood stream is damaging to the cell walls of our arteries. When this damage occurs, our bodies try to repair the damage by laying down cholesterol to protect the arteries.  If the damage continues, it eventually impedes blood flow. 

Dr. Heather Krebsbach is a knowledgeable and caring resource at Inner Gate Acupuncture here in Portland. She can help you design a healthy diet and lifestyle. 

Call to make an appointment today at our
Inner Gate Acupuncture Halsey Clinic
971-279-2294

Introducing Dr. Heather Krebsbach Naturopathic Doctor and Acupuncturist

Dr. Krebsbach is a family practice Naturopathic doctor and acupuncturist practicing in Portland, Oregon at Inner Gate Acupuncture.

She specializes in bio-identical hormones, thyroid care, digestive health, and autoimmune conditions.

A love for medicine and cultivation of Eastern healing systems

IMG_2697.jpg

Dr. Krebsbach's love for medicine and Eastern healing systems developed during a six-month undergraduate sabbatical in India. These studies sparked a desire to search for the root causes of illness and implement treatments focusing on the whole person. She began learning how our health relates to the environment around us. She returned inspired to deepen her understanding of natural medicine.

Nationally board-certified specializing in women’s health

After college,Dr. Krebsbach moved to the Pacific Northwest to attend the National University of Natural Medicine. Throughout the six-year Naturopathic and Chinese medicine program, she mentored with doctors specializing in cancer care, women’s health, HIV, and endocrinology. Once Dr. Krebsbach graduated and became nationally board certified, she completed a two-year Residency program specializing in adjunct cancer care. 

As a Naturopathic doctor, she has over ten years of clinical experience treating people of all ages and has developed a family-based practice. She cherishes treating whole families, their friends and communities.

An educator, investigator, and perpetual student

Dr. Heather Krebsbach prides herself in being an educator, investigator, and perpetual student.  She inspires her patients to heal themselves with the foundations of nutrition and a healthy lifestyle. She encourages her patients to feel empowered by their health choices and strives to help her patients eliminate the obstacles to wellness. 

Dr. Krebsbach commonly treats:

  • Digestive Disorders

  • Menstrual Irregularities and PMS

  • Infertility and Pregnancy Support

  • PCOS, Uterine Fibroids

  • Hot Flashes and other Menopause Symptoms

  • Hypothyroidism and Autoimmune Disorders

  • Allergies, Asthma and Skin Issues

  • High Cholesterol and Diabetes

  • Weight-Loss or Weight-Gain

  • Anxiety, Depression, ADD/ADHD

  • Migraines

  • Fatigue and Insomnia

  • Adjunct Cancer Care

  • Acute and Chronic Pain 

Call our Halsey Clinic 
To schedule your appointment today
971-279-2294

Warming Winter Congee Recipe

As the cold and dark of winter settles in it’s important that we eat rich and warming foods. These foods are easy to digest , warm us from within and are good for our immune systems.  Congee is a simple rice porridge found throughout Asia that fits the bill.  Congee is slow cooked rice with different herbs, vegetables, meats and spices. Congee can be made sweet and aromatic, with herbs like cinnamon and cloves, or it can be made rich and nourishing with additions like bone broth and chicken.  The possibilities are endless but the basic concept of warming nutritious food remains the same.
 
Here is a basic congee recipe to get you started. This is a richer version great for combatting the cold and strengthening the immune system.
 
Garlic Ginger Congee
 
1 cup white or brown rice
6-8 cups bone broth, stock, or water
3 cloves garlic, chopped or minced
1 inch of ginger, minced or grated
Salt, shoyu, or plum vinegar to taste
 
Add all ingredients to a big pot and bring to a boil.  
Reduce the heat to low and cover.  
Cook for 1-2 hours, stirring occasionally.
The rice will break down and the congee will thicken.  
Add salt or tamari to taste.  
 
There is a lot of room for experimentation with congee! You can add other vegetables like carrots, bok choy, or broccoli. You can also try adding sliced chicken or fish. Add these ingredients towards the last 10-30 minutes of cooking so they aren’t over cooked.  

Garlic Ginger Congee Recipe

Anti-Cancer Mushrooms For Health

There are thousands of known mushroom species in the world but only a few have been scientifically evaluated.  And while only a small percentage of these have been studied for medicinal use, many that have been reviewed have shown a great capacity to stimulate the immune system.

Shitake: Known in Chinese as Xiang Fu, or “Fragrant Mushroom”, is a tender and delicious mushroom easily included in many meals. Shitakes are prized as a delicacy and a powerful medicinal.  Shitake mushrooms contain a glucan named AHCC (Alpha Hextrose Correlated Compound) that has been shown to enhance the T-killer cells and cytokines activity, two important chemicals in the fight against cancer. Glucans are a type of polysaccharide.  Lentinan, another polysaccharide found in shitake mushrooms, has been isolated to make anti-cancer drugs that stimulate the immune system.  Clinical studies have associated lentinan with a higher survival rate, higher quality of life and lower recurrence of cancer.

Maitake:   Known in Chinese as Hui Shu Hua, or “Grey Tree Flower”, is another culinary delight.  Originally used in Japanese cuisine, it is becoming more popular but remains rare here in the United States as well. Studies have shown that maitake mushrooms effect both innate and adaptive immunity, meaning they boost rapid immune response to infections and also improve long-term immunity. Maitake mushrooms are also rich in antioxidants, protecting cells and decreasing the inflammatory factor COX2 enzyme so prevalent in cancer physiology.  Maitake mushrooms inhibit the proliferation of cancer cells, reducing the likelihood of them metastasizing.

Cordyceps:  Dong Chong Xia Cao, which translates as “Summer Bug Winter Grass due to it’s interesting lifecycle, is not a culinary mushroom. It is one of the most commonly used mushrooms in anti-cancer formulas in Chinese Medicine.  Cordyceps stimulate the immune system by increasing both Killer T-Cells and Natural Killer Cells.  Cordyceps have been shown to prolong the life of white blood cells allowing them more time to attack cancers.  It has demonstrated anti-tumor properties and also protects the kidneys from chemotherapy and bone marrow from irradiation. Beyond its anti-cancer properties, cordyceps also increases ATP production and improves energy and endurance.

Reishi: Know in Tradition Chinese Medicine as Ling Zhi or “the Mushroom of Immortality”, this mushroom has long been thought to increase longevity and increase vitality. Reishi enhances the immune response and benefits anyone suffering from weakened immunity. The glucans present in reishi mushrooms encourage immune cells to bind strongly to tumor cells, effectively destroying them. Another substance in reishi mushrooms, called canthaxanthin, slows tumor growth.  Despite the FDA’s unwillingness to evaluate natural medicines, other countries like Japan classify Reishi as an anti-cancer medicine.