Naturopathic

Personalized healthcare

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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


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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?

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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?

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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

20% off Vitamin D Supplements this December

Vitamin D is naturally produced in our skin when we are exposed to sunlight.  In the Pacific Northwest, dark, overcast days cause many of us to become deficient in vitamin D during the winter months.   In this enviornment It is crucial that we supplement with vitamin D.
 
Symptoms of Vitamin D Deficiency:  

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  • Fatigue

  • Generalized aches and pains

  • Sense of not feeling well

  • Weight gain

  • Slow recovery from colds or flus

  • Restless sleep

 
Benefits of Vitamin D:  

  • Preventing seasonal affective disorder (SAD)

  • Strong bones and teeth

  • Healthy immune response to colds and flus

  • Supports healthy brain and nervous system

  • Supports lung and cardiovascular health

  • Deep sleep

 
We carry a high quality 5000 iu vitamin D pill.  We feel that 5000 ius of vitamin a day is a safe dosage to be used throughout the dark months of the year.  Please consult with one of our practitioners about supplementation of vitamin D.  

Summer Watermelon Idea

Gazpacho and Mojitos!

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Watermelons are know as Xi Gua in Chinese.  In Chinese medicine they are eaten to protect against heat stroke and to maintain proper hydration and electrolyte balance during the hot summer months. 

Of course, watermelons can be enjoyed simply by slicing them into wedges and serving them chilled.  But there are many other fun ways to enjoy watermelons and benefit from their hydrating properties. 

Try this amazing Watermelon Gazpacho from Happy Kitchen Rocks. 

This easy recipe is created simply in a blender, saving you lots of dish washing time.  It's also a great way to use up the extra watermelon that won't fit nicely into the refrigerator.  

INGREDIENTS:

6 slices ciabatta bread
1 pound of tomatoes
1 red bell pepper seeds removed
1/2 peeled cucumber
1 1/2 lbs watermelon with the seeds removed.
2 cloves garlic
3 tablespoons chopped fresh basil leaves
juice of 1 lime
2 tablespoons white wine vinegar
3 tablespoon tablespoons extra virgin olive oil
salt and freshly ground black pepper to taste

Directions:
Roughly chop all the solid ingredients except 4 slices of ciabatta bread.  Place them into a food processor or blender.  Add the lime juice, white wine vinegar and the extra virgin olive oil.  Blend until smooth and season with salt and freshly ground black pepper to taste. Garnish with basil leaves.

Grill or toast the ciabatta bread, sprinkle with olive oil, salt and pepper to taste and serve.  

Thanks for the recipe Happykitchen.rocks!

Golden Milk Recipe

Golden Milk Recipe

INGREDIENTS

 

This recipe makes 2 cups

  • 1 cup unsweetened non-dairy milk, preferably coconut milk or almond milk

  • 1 cup water

  • 1 cinnamon stick

  • 1-2 inch piece of turmeric, unpeeled, thinly sliced or crushed, or 1/2 teaspoon dried turmeric

  • 1/2-inch piece ginger, unpeeled, thinly sliced

  • 1 tablespoon honey (added after cooking)

  • 1 tablespoon virgin coconut oil

  • 1/4 teaspoon whole black peppercorns

PREPARATION

  1. Whisk together coconut milk, cinnamon, turmeric, ginger, coconut oil, peppercorns, and 1 cup water in a small saucepan. When it comes to a boil, reduce the heat and simmer for 5-10 minutes. Strain through a fine sieve and serve in a mug.

  2. The milk will store well if refrigerated for up to 5 days.

  3. The drink can be modified in countless ways! Try adding cardamom, or other spices, or increasing the ginger and turmeric.

  4. The coconut oil and peppercorns are important ingredients as they aid in the digestion of turmeric.

  5. Enjoy!!!

Golden Milk!!!

Despite hundreds of years of use in India, we at Inner Gate have only recently discovered golden milk and it's wonderful health benefits.  Golden milk is simply made from the combination of coconut milk, coconut oil, ginger and turmeric.  Many recipes include honey and black pepper for enhanced flavor and better absorption of the turmeric.  

The health benefits of golden milk come mainly from turmeric and the polyphenol curcumin that turmeric contains.  Known as the spice of life in India, Turmeric has potentially hundreds of benefits to our health. These include controlling many inflammatory processes.  This affects conditions such as arthritis, heart disease, and gout.  Turmeric has been shown to control cholesterol levers, suppress the symptoms of diabetes and alzheimers, and inhibit tumor growth! 

Read more about turmeric HERE

Making Golden Milk is easy.  There are many recipes online which all seem to follow a similar format.  This recipe is one that we tried and really enjoy.  it includes a few other ingredients to make the drink more warming for these cold winter months.