Blog

Enjoy the posts written by Dr. Sayre Limburg, ND. She is always open to receiving requests for what to write next!

Please note that these articles are for information only, and should not be construed as medical advise. Always seek help from a friendly medical professional such as at Sound Naturopathic Clinic to consult with you.

10 Ways Your Haven't Tried to Enhance Your Energy

Throughout your lives, there are points where you feel like you are so drained that you are barely able

to go through the motions of the day. Some days there may not be enough coffee in the world to keep you going. The bare minimum may be impossible even though it wasn’t always this way. When you think back to a time where you had energy, it may have been as far as your childhood. You may have even seen your doctor about this and ran bloodwork only to tell you that everything looks normal.

I am here to tell you that there is more you can try to help enhance your energy. You can find your path to feeling ready to take on the day and refreshed. Naturopathic medicine likes to use the therapeutic order which starts from the least invasive to the most invasive therapies. Here are some considerations for you to have a conversation with your doctor about.

1. Diet

There are so many diets out there with many claims to ultimate health and preventing cancer. The only relationship that they can all agree on for health and energy is to eliminate refined sugars, processed foods, MSG, and aspartame. Beware of ingredients that have other names for MSG and aspartame. How to read a label will be a future blog post. A Framingham study participants who reported drinking one or more artificially sweetened beverage daily compared to less than one a week had almost three times the risk of developing either stroke or dementia. Although that sounds like you cannot eat what everyone else is eating around you, introducing foods to your diet is important. Increasing any vegetables and fruit into your diet are welcomed by your body and biochemical pathways. Ways to introduce more vegetables and fruits into your diet can be through smoothies, juicing, food prepping, or a food service.

2. Water

Water in it’s most natural form is broken down in your body and used for literally every process going on. Our bodies are 85% water and so when you are not drinking enough, the metabolic processes are not happening. There is also no detoxification of the blood occurring in the kidneys. That means that toxins in our system are not able to be flushed and instead further stored. These toxins could be a reason of why you are having low energy.

3. Exercise

While we are on the topic of detoxification, exercise is a way to assist your body in detoxification as well. Toxins are eliminated through your skin when you sweat. Fat is also being burned which frees toxins and hormones. Physical activity also releases endorphins which raises energy levels and increases focus naturally. Exercise which can have the most benefits the fastest are yoga, running, weight lifting, swimming, and tai chi.

4. Stress Management

In this day in age, most people are living in a high stress environment with work deadlines, traffic, parenting, and social pressures. Our body mechanics were not evolved to be in this constant state of stress for this long. When we are living in a sympathetic mode (fight or flight), the parasympathetic (rest and digest) mode is turned off. When one cannot rest properly, the body cannot heal itself sustainably. There are many techniques to help with strictly calming the mind using mindfulness, meditation, breath work, and positive affirmation practices. When the mind is able to be fine-tuned, the rest of the body will follow suit.

5. Sleep

Establishing a regular sleep pattern is important for all individuals. Poor sleep habits contribute to fatigue, anxiety, chronic disease, and decreased quality of life. Many people stay up too late, get up too early, and have interrupted sleep. Overstimulation before bedtime or obstructed breathing during sleep are the most rapidly growing causes of fatigue. Incorporating positive sleep habits may take time and effort to get into the daily routine. Remember everyone’s routine is different and you should find a routine that works best for your lifestyle.

6. Contrast Hydrotherapy

Contrast hydrotherapy is a technique for health that has been used since the beginning of mankind. It is best for stimulating immune function, resetting metabolism, improving blood circulation, calming the body, and detoxification. It uses the power of temperature change to stimulate healing throughout the entire body. There are countless of studies showing the massive impact on alternating cold and hot temperatures on each part of the body but there is a lack of evidence on the mechanism of why. Most naturopathic doctors will say that it is the most gentle modality with the most impact on health.

7. Supplement Regimen

Although our bodies know how to heal itself the best, sometimes it needs some stimulation from nutrients that are not found in food. When disease occurs there is already too much of a deficiency in nutrients to be able to intake them orally. That is where specially formulated supplements, herbs, and do I daresay antibiotics can help the body remove obstacles to cure. It can also cause a micro irritation to the body to show where attention needs to be in order to heal. Chinese herbs, ayurvedic practices, local botanicals, amino acids, and vitamins in the right doses can be helpful for symptomatic relief until your body is ready to take over.

8. Hormone Balance

Environmental factors that we breath, eat, and absorb each day have been known to cause direct imbalances of hormones. Even the slightest amount of change will throw off the rest of the body’s function dramatically. Luckily, medical technology makes it easy for hormones to be monitored and formulated so that balance can be restored. Hormones such as DHEA, Thyroid, Cortisol, Vitamin D, Testosterone, Estrogen, and Progesterone can activate or inhibit each other if they are out of sync. Altering hormonal balance is a very delicate process but can make profound improvements with energy.

9. Nature

With the amount of technology there is in our everyday life, humanity has shifted to living in urban culture. The typical day will wake up in a bed in a house, get into a car to go to work, be in a building for 8 hours and then come back home. In this lifestyle, there is no interaction with the ground with soil. There is no bare contact with the Earth. Even when we go hiking, we have our shoes on to prevent pain from rocks. We are no longer interacting with nature the way that we were evolved to do. By using all of the senses in nature, there is a promotion of longevity. There are negative ions in the ground that directly magnetizes with the human body charge which decreases inflammation, blood pressure, stress, and improves mood. Instead of being so absorbed in the urban lifestyle, it is time to go back to the human roots and be submerged in nature to restore, and reconnect.

10. Community

The invaluable importance of having a strong community has been avoided in most modern day medicine. The history of America specifically, has been full of segregation and independence. Our history of surviving in tribes has no longer had relevance in today’s society. Social media has also pushed us to have superficial relationships with each other instead of present connection in the same space. Having a tribe harbors new ideas, increasing vitality, validation for emotion, nurtures unconditional support, and generates a sense of fulfilling purpose. When the needs are met by each individual in a group, there will be growth and peak healing.

These are the foundations to ultimate health that will help you with energy. After you have addressed all of these and you still feel exhausted, keep your head up. The real reason that you are so tired will come into fruition after all the above are addressed. Your body also probably needs time to heal and therefore will have a delayed reaction. Your doctor will have specific protocols that would be right for you to formulate the ultimate plan for optimal energy.

Schedule an appointment with me to learn more about individualizing your protocol to improving energy!

Author: Dr. Sayre Limburg, ND

10 Ways to Improve Your Cognition and Memory

Having a high functioning memory and cognition is something that everyone can work on in order to function at their full potential. It is a trait that brings confidence in intelligence, connectivity to others, and pursue optimal purpose. It brings attractiveness to our day to day lives and enhances joy. Memory is a subject that neurologists spend their whole lives dedicated to theorizing about what would happen if we actually used 100% of our brain function. The prospects are endless! So in this pursuit of optimal living, let’s talk about what a naturopath may consider to help with memory and cognition.

1. Supplementation

Adding supplementation to your health regimen can be helpful so that your cells can work efficiently with all the vitamins it needs. There is such a deficiency in essential vitamins in the average diet. The following may be helpful in enhancing memory and cognition: L-Theanine, , Huperzine A, Phosphatidylcholine/serine, Probiotic, Fish Oil, NAC, Acetyl l carnitine, Methionine, Vitamin B6, B9, B12, NRF2, Vinpocetin, Trans-resveratrol, MCT oil, Rhodiola rosea, eleutherococcus senticosus, Centella asiatica, Gingko biloba, Bacopa monniera, Rosmarinus officinalis, Piper methysticum, and Mushrooms such as Cordyceps and Lions mane.

2. Hydrotherapy

Contrast hydrotherapy is a technique for health that has been used since the beginning of mankind. It is best for stimulating immune function, resetting metabolism, improving blood circulation, calming the body, and detoxification. It uses the power of temperature change to stimulate healing throughout the entire body. There are countless of studies showing the massive impact on alternating cold and hot temperatures on each part of the body but there is a lack of evidence on the mechanism of why. Most naturopathic doctors will say that it is the most gentle modality with the most impact on health.

3. Acupuncture

Acupuncture is part of traditional Chinese medicine. The theory is that Qi has a flow throughout the body and when it is disrupted, disease can occur. There are points in the body that can help to rebalance and re-establish the flow of Qi to cure disease. Many cases of Alziemers have been shown to be helped with acupuncture even.

4. Low Level Laser Therapy

This low frequency laser significantly reduced immune system and increased gene expression of NRF2 which induced osteoclastogenesis. NRF2 (nuclear factor erythroid derived 20 is a protein that regulates the expression of antioxidant proteins that protect against oxidative damage triggered by injury and inflammation. It has been called the master of antioxidant detoxification and cell defense gene expression. You can eat broccoli extract, turmeric, green tea, and coffee which have NRF2 in it as well.

5. Sleep

Having uninterrupted sleep is the time when the body can heal itself the best. It is vital that the body can sleep at least 7-8 hours a night for maximum metabolism and immune function. Poor sleep has been known to act like being under the influence of alcohol in memory tests.

6. Stimulate brain with learning, reading, and thinking apps

There is controversial information out their whether these work or not. I believe that working your brain is like working out a muscle. If you are using your brain, training your brain, and consciously trying to grow your brain, these techniques can work.

7. Exercise

Exercise is a way to assist your body in detoxification as well. Toxins are eliminated through your skin when you sweat. Fat is also being burned which frees toxins and hormones. Physical activity releases endorphins which raises energy levels and increases focus naturally. It can rebalance hormones in your body like Testosterone, DHEA, and Pregnenolone which can help with increasing memory or focus. Exercise can have the most benefits the fastest are yoga, running, weight lifting, swimming, and tai chi.

8. Diet: Avoid immune triggering foods

Inflammation is the body’s own way of protecting itself from infections. Sometimes it gets out of hand and starts to attack healthy cells. When the body is in an inflammatory state, the body is working hard which results in low energy and decreased focus. Addressing diet can assist in reassuring the body that it is not in a state of crisis by giving the body an abundant amount of nutrients it needs to function properly. When eating an anti-inflammatory diet, the body can then work optimally and therefore have energy to create new connections in the brain to help with memory. This anti-inflammation diet includes fresh fruits, vegetables, legumes, oils, lean animal protein, essential fatty acids, fiber, and teas so that your taste buds will still be fulfilled while your body is healing itself. The best part about this diet is that there is an unlimited amount of vegetables and fruits that can be eaten so the stomach can feel full. This diet can also help the body to stay energized, prevent cancer, autoimmune disease, mental disorders, and aging.

9. Water fast

A water fast is ingesting nothing but water once a month for 24 hours. This process helps your cells to break down old and damaged cells while rebuilding new healthy cells. Fasting can also help improve metabolism and sensitization to nutrients. Water fasting will also give your digestive tract a chance to rest and heal. While you are water fasting, your digestive tract does not have to be in use. Therefore, the body’s immune system can take the time to rebuild and make more efficient.

10. Mindfulness

Increasing your capacity for mindfulness supports many attitudes that contribute to a satisfied life. Being mindful makes it easier to savor the pleasures in life as they occur, helps you become fully engaged in activities, and creates a greater capacity to deal with adverse events. By focusing on the here and now, many people who practice mindfulness find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others. It makes a lot of sense that mindfulness might improve that, because the tendency to attend to the present moment is a core concept of mindfulness. The practice of meditation can help with focus and learn to stay in the present activity and not be distracted.

Memory and focus is important in our ever stimulated society. Rick Warren says, “your self is created by your memories, and your memories are created by your mental habits.” In order to become our optimal selves, memories and focus must be constantly evolving. With this evolution comes change and progress. Let your naturopath guide you to hold you responsible for your self healing and habit formation.

Author: Dr. Sayre Limburg, ND

Do You Have Leaky Gut? Most Likely. Here's Why and What To Do!

Having a high functioning memory and cognition is something that everyone can work on in order to function at their full potential. It is a trait that brings confidence in intelligence, connectivity to others, and pursue optimal purpose. It brings attractiveness to our day to day lives and enhances joy. Memory is a subject that neurologists spend their whole lives dedicated to theorizing about what would happen if we actually used 100% of our brain function. The prospects are endless! So in this pursuit of optimal living, let’s talk about what a naturopath may consider to help with memory and cognition.

1. Supplementation

Adding supplementation to your health regimen can be helpful so that your cells can work efficiently with all the vitamins it needs. There is such a deficiency in essential vitamins in the average diet. The following may be helpful in enhancing memory and cognition: L-Theanine, , Huperzine A, Phosphatidylcholine/serine, Probiotic, Fish Oil, NAC, Acetyl l carnitine, Methionine, Vitamin B6, B9, B12, NRF2, Vinpocetin, Trans-resveratrol, MCT oil, Rhodiola rosea, eleutherococcus senticosus, Centella asiatica, Gingko biloba, Bacopa monniera, Rosmarinus officinalis, Piper methysticum, and Mushrooms such as Cordyceps and Lions mane.

2. Hydrotherapy

Contrast hydrotherapy is a technique for health that has been used since the beginning of mankind. It is best for stimulating immune function, resetting metabolism, improving blood circulation, calming the body, and detoxification. It uses the power of temperature change to stimulate healing throughout the entire body. There are countless of studies showing the massive impact on alternating cold and hot temperatures on each part of the body but there is a lack of evidence on the mechanism of why. Most naturopathic doctors will say that it is the most gentle modality with the most impact on health.

3. Acupuncture

Acupuncture is part of traditional Chinese medicine. The theory is that Qi has a flow throughout the body and when it is disrupted, disease can occur. There are points in the body that can help to rebalance and re-establish the flow of Qi to cure disease. Many cases of Alziemers have been shown to be helped with acupuncture even.

4. Low Level Laser Therapy

This low frequency laser significantly reduced immune system and increased gene expression of NRF2 which induced osteoclastogenesis. NRF2 (nuclear factor erythroid derived 20 is a protein that regulates the expression of antioxidant proteins that protect against oxidative damage triggered by injury and inflammation. It has been called the master of antioxidant detoxification and cell defense gene expression. You can eat broccoli extract, turmeric, green tea, and coffee which have NRF2 in it as well.

5. Sleep

Having uninterrupted sleep is the time when the body can heal itself the best. It is vital that the body can sleep at least 7-8 hours a night for maximum metabolism and immune function. Poor sleep has been known to act like being under the influence of alcohol in memory tests.

6. Stimulate brain with learning, reading, and thinking apps

There is controversial information out their whether these work or not. I believe that working your brain is like working out a muscle. If you are using your brain, training your brain, and consciously trying to grow your brain, these techniques can work.

7. Exercise

Exercise is a way to assist your body in detoxification as well. Toxins are eliminated through your skin when you sweat. Fat is also being burned which frees toxins and hormones. Physical activity releases endorphins which raises energy levels and increases focus naturally. It can rebalance hormones in your body like Testosterone, DHEA, and Pregnenolone which can help with increasing memory or focus. Exercise can have the most benefits the fastest are yoga, running, weight lifting, swimming, and tai chi.

8. Diet: Avoid immune triggering foods

Inflammation is the body’s own way of protecting itself from infections. Sometimes it gets out of hand and starts to attack healthy cells. When the body is in an inflammatory state, the body is working hard which results in low energy and decreased focus. Addressing diet can assist in reassuring the body that it is not in a state of crisis by giving the body an abundant amount of nutrients it needs to function properly. When eating an anti-inflammatory diet, the body can then work optimally and therefore have energy to create new connections in the brain to help with memory. This anti-inflammation diet includes fresh fruits, vegetables, legumes, oils, lean animal protein, essential fatty acids, fiber, and teas so that your taste buds will still be fulfilled while your body is healing itself. The best part about this diet is that there is an unlimited amount of vegetables and fruits that can be eaten so the stomach can feel full. This diet can also help the body to stay energized, prevent cancer, autoimmune disease, mental disorders, and aging.

9. Water fast

A water fast is ingesting nothing but water once a month for 24 hours. This process helps your cells to break down old and damaged cells while rebuilding new healthy cells. Fasting can also help improve metabolism and sensitization to nutrients. Water fasting will also give your digestive tract a chance to rest and heal. While you are water fasting, your digestive tract does not have to be in use. Therefore, the body’s immune system can take the time to rebuild and make more efficient.

10. Mindfulness

Increasing your capacity for mindfulness supports many attitudes that contribute to a satisfied life. Being mindful makes it easier to savor the pleasures in life as they occur, helps you become fully engaged in activities, and creates a greater capacity to deal with adverse events. By focusing on the here and now, many people who practice mindfulness find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others. It makes a lot of sense that mindfulness might improve that, because the tendency to attend to the present moment is a core concept of mindfulness. The practice of meditation can help with focus and learn to stay in the present activity and not be distracted.

Memory and focus is important in our ever stimulated society. Rick Warren says, “your self is created by your memories, and your memories are created by your mental habits.” In order to become our optimal selves, memories and focus must be constantly evolving. With this evolution comes change and progress. Let your naturopath guide you to hold you responsible for your self healing and habit formation.

Author: Dr. Sayre Limburg, ND

The Spirit of Chocolate!

Cacao or Chocolate can be used in a spiritual way. It is most often used in ceremony! Ceremony refers to the use of cacao with the intention of personal growth. Ceremonies of many kinds are a traditional and intrinsic part of every culture on Earth. From birth, death, initiations and weddings there are ceremonies performed for many reasons in our world today. Particularly in more ancient times there was a greater understanding of the need for sacred ceremonies in every community. These sacred events are to create a space for people to unplug and connect with others in their community. Using cacao as a plant medicine facilitator brings a cohesive society together. Cacao is spirit that comes from the heart space inspiring joy and creativity. During these ceremonies there is a heart-centered understanding that unveils kindness, compassion, and patience for all to enjoy.

The cacao that will be used is Keith’s cacao which is 100% Pure, Ceremonial Grade Cacao. The latin name, Theobroma Cacao, literally translating to “Food of the Gods.” “Keith’s Cacao cuts through the mental clutter, enhancing focus and concentration while enabling you to hear your heart, making self-expression, creativity and connection easier and more enjoyable.” Their cacao is never chemically altered and nothing is added (such as sugar/preservatives). The cacao is mindfully crafted in the native lands of Guatemala. Keith overlooks the harvesting and fermenting process himself. Each batch is small which makes the consistency of the cacao unmatched. A local crew of women peel all the cacao beans by hand! Keith’s Cacao is not a mind-altering substance although it does allow you to consciously contemplate and consider the way your mind works.

Healing properties of Cacao:

Anti-depressant

Stabilizes blood pressure

Focus without crashes

Energy

Lowers cholesterol

Decreases Inflammation

Nutritive and anti-oxidant

Consciousness / Spirituality: identifying limiting beliefs and emotional blockages

Workplace productivity

Creativity and art

Athletics and physical training

Healthy living Euphoria

Author: Dr. Sayre Limburg, ND

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