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Sara Gottfried MD
  • Home
  • About Dr Sara
    • Media
    • Contact
  • Books
    • Women, Food, and Hormones
    • Younger
    • Brain Body Diet
    • Hormone Reset Diet
    • The Hormone Cure
  • Upcoming Events
  • Blog
    • Recipes
    • Women’s Health
    • Hormones
    • Weight Loss
    • Cleanse
    • Stress Management

Posts Tagged ‘omega 3’

3 Tips for Staying Healthy When There’s a Bun in the Oven (Or Soon to Be One!)

By Sara Gottfried, MD | April 3, 2014
3 Ways for Staying Healthy Before and During Pregnancy

If you ask any newly pregnant woman if she prefers a boy or a girl, you’re bound to hear one resounding statement: I just want a healthy baby. Every soon-to-be mama wants her baby to be as nourished and well protected as possible, and this requires the mother’s own health be in tip-top shape during…

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PRAISE

“For the first time in my adult life I feel that I have gained control over food. I feel healthier, look better and have gained an interest in making sure that what I am putting into my body is the best it can be. And I lost 10 pounds in all the right places.”

– Janice Lunde, Dr. Sara’s Detox Challenge Participant

“Dr. Sara is the height of excellence! She is incredibly knowledgeable and gives very generously of her time. I feel so blessed to have been able to work with her.”

– Yvonne Varah

“You don’t have to settle for being stressed out, binging on sugar and chocolate, and aging prematurely. Stop blaming yourself and step into sacred action. It’s your birthright. You can have the joyous, mission-driven life you want, and Dr. Sara is here to show us how.”

– Marci Shimoff, New York Times Bestselling Author of Happy for No Reason and Love for No Reason

“Dr. Gottfried offers powerful and effective tools for addressing the most difficult health issues facing women and men today. She is warm and kind and has so much experience to draw upon, it’s inspiring. Thank you Dr. S!”

– Cassandra Mick

“Dr. Sara Gottfried is a modern-day healer goddess if ever there was one, and she also happens to be a Harvard Medical School graduate and rigorous physician-scientist.”

– Christiane Northrup MD, author of Women’s Bodies, Women’s Wisdom

“Dr. Gottfried’s book and detox came at a time when I was ready to give in to old age. Hot flashes, low energy and libido, weight gain, increasing blood pressure and cholesterol levels were unacceptable to me. I now know that hormone levels and what I eat are a huge influence on how I feel and look. To now be able to control something that was out of control is empowering…”

Cheryl V., Dr. Sara’s Detox Challenge Participant

“My health coach told me about your book and I took the [hormone] test, and lo and behold, I found I was a mess, hormonally speaking. Now I’m getting on track and I love your videos and your book. I feel like I’m getting my life back again, when not long ago I truly thought I was losing it!”

-Tracy, Registered Nurse

“You don’t have to accept the hormonal hell of being tired, stressed, overweight, and never in the mood for sex as you grow older. In her fabulous new book, the brilliant Dr. Gottfried gives you an effective, easy-to-follow plan to balance your hormones and become lean, energetic, and loving life again. Stop settling and reclaim your sexy!”

–JJ Virgin, Author of Six Weeks to Sleeveless and Sexy and The Virgin Diet

“I lost 10 lbs., reset my hormones and metabolism and eliminated my sugar cravings! I have also found that I respond to stress much differently, I feel it, notice it and move on from it. Stress no longer has a grip on me. Dr. Sara’s conference calls and detox information was invaluable. I am so grateful for this program. Thank you Dr. Sara!”

–Sophia, Dr. Sara’s Detox Challenge Participant

“The Hormone Cure is the playbook for your mojo, your mind, and your bootie. With every chapter I thought, ‘So THAT’s how that works.’ I wanted to call every girlfriend and give them the goods on how to glow… now and always.”

-Danielle LaPorte, Author of The Fire Starter Sessions and The Desire Map

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Trauma and blood sugar. 60% of Americans experien Trauma and blood sugar. 60% of Americans experience at least one Adverse Childhood Experiences (ACE) like divorce of a parent or living with a family member who drank to excess. Globally, prevalence of trauma is similar. Adults with the highest ACE score have the greatest risk of metabolic problems—including a 40% increased chance of developing diabetes. My next book is about how trauma affects not just mental health and your risk of anxiety, depression, PTSD, and addiction, but also physical health like your metabolism, nervous system, and hormones. Trauma gets embedded in your systems of homeostasis (balance), and cause dysregulation. Trauma affects how you process polyunsaturated fatty acids and hormones, and can make it more difficult to resolve inflammation. This may even be passed down through generations, as a soul wound but also a metabolic wound. Have you experienced trauma? Merrick, 2019 Lown, 2019 Hashemi, 2021 #trauma #metabolism #metabolic #metabolichealth #insulin #prediabetes #glucose #intergenerationaltrauma #soulwounds
What are the three health truths I wish all women What are the three health truths I wish all women knew when it comes to aging? I was asked this question once in an interview with @thechalkboardmag Here's my answer: 1️⃣Only 10% of disease is genetic. 90% is epigenetics (how your genes react and talk with the environment they are in), which means you have the ability to control how you age. 2️⃣Don’t let any doctor tell you that the symptoms you are experiencing are part of the aging process. Whether it is brain fog, memory loss, stubborn weight gain, loss of sex drive, depression, or anxiety, all of these symptoms have their root in how you take care of your body. Changing how you eat, think, move, sleep and supplement can reverse many of the “normal” signs of aging that women experience. There’s also bioidentical hormone therapy for those who are good candidates. 3️⃣It is never too late to improve your health. It doesn’t matter what is your starting point, you can positively impact your healthspan with healthy lifestyle changes. What would you add to this list? . . . #theyoungerbook #precisionmedicine #integrativemedicine #micronutrients #bioidenticalhormones #nutrition #functionalnutrition #functionalmedicine #metabolichealth #metabolicflexibility #healthspan #longevity #perimenopause #menopause #andropause #precisionmedicineprogram #precisionnutrition #marcusinstitute #metabolic #metabolicconditioning #metabolicbalance #hormoneimbalance #hormonalimbalance #hormonalbalance #thehormonecure #biohacking #foodismedicine #optimalnutrition #antiagingtips #antiagingsolution
A few facts about exercise and memory. 🏃‍♀ A few facts about exercise and memory. 🏃‍♀️Regular exercise enhances memory and reduces dementia by 38 percent. (Meta-analyses have been performed in more than twenty-nine randomized trials and fifteen prospective studies. You can find all the references in the Notes section for BRAIN BODY DIET.) 🏃‍♀️Exercise increases the brain-derived neurotrophic factor (BDNF), which is like fertilizer for the soil of your brain. 🏃‍♀️Exercise boosts neuroplasticity. What type of exercise? How much? 🏃‍♀️Aerobic exercise seems to be the best at preserving brain volume and memory as you age, perhaps because it boosts BDNF, particularly in women. 🏃‍♀️All types of exercise—aerobic, resistance, and multimodal—benefit executive functioning in women more than men. 🏃‍♀️Ideally, exercise four or more times per week, which is associated with halving the risk of dementia (Podewils, 2005). It’s never too late—even physical activity in patients 65+ with cognitive impairment and/or dementia can improve cognitive function (Heyn, 2004). Conversely, when you don’t move much, memory worsens and cognitive function declines (Buchman, 2008, 2012). 🧘My favorite mind-body exercise, yoga, also helps memory. Even those new to yoga improve — as few as six sessions have been shown to enhance working memory (Brunner, 2017). Many other studies confirm that yoga boosts cognitive performance. Specifically, kundalini yoga has been shown to improve memory and executive function in 12 weeks, and it boosts depressed mood and resilience among patients fifty-five and older with mild cognitive impairment. In fact, a study showed that kundalini yoga is better than memory-enhancement exercises, which have been considered the gold standard for managing mild cognitive impairment. What are you going to do today to boost your memory? . . . #memorycare #memorybooster #cognitive #cognitivescience #cognitivefunction #cognitiveneuroscience #cognitivehealth #cognitiveperformance #cognitivedecline #memoryloss #dementia #dementiaawareness #dementiasupport #alzheimersawareness #alzheimers #alzheimersassociation #womensalzheimersmovement #brainbodydiet
The gut/brain connection is critically important t The gut/brain connection is critically important to your sound mind. Your gut contains 100 trillion bugs that influence your well-being in various ways. The DNA belonging to these microbes, your microbiome, is involved in most if not all biological processes, including memory. Taken further, when the microbiome of a healthy person is compared with that of a person with memory impairment, there are changes in the bacteria, including Bacteroidetes, Firmicutes, Proteobacteria, and Verrucomicrobia (Manderino, 2017). These phyla (division or grouping) of bacteria correlated with cognitive test performance. Why? Well, when your gut wall is leaky, your blood-brain barrier may become leaky. On a molecular level, the tight junctions between cells loosen, and the process of intestinal permeability is regulated by proteins (like zonulin and occludin) produced in the gut. Inflammation spreads from the body to the brain, and memory can suffer. As you age, the composition of the gut microbiota changes in the direction of less diversity and fewer good bacteria. You harbor more gram-negative bacteria, which secrete the dreaded lipopolysaccharide (LPS) and create inflammation in the gut that can travel to the brain. All these changes in gut microbiota can alter blood-brain barrier permeability. 👉Bottom line: the poor state of your gut can rob you of memory and a sense of calm. What can you do? ◾Reduce or avoid refined sugar altogether ◾Consume good fats like coconut oil, olive oil, olives, avocados, nuts ◾Increase your fiber intake as this prevents dysbiosis ◾Eat prebiotic food such as sauerkraut or kimchee ◾Exercise on a regular basis as physical activity improves brain function ◾Practice meditation for 10 minutes a day ◾Get more rest. When you don’t get enough sleep, inflammation rises in the brain Like, save, and share😍 . . . #memorycare #memorybooster #cognitive #cognitivescience #cognitivefunction #cognitiveneuroscience #cognitivehealth #cognitiveperformance #cognitivedecline #memoryloss #dementia #dementiaawareness #dementiasupport #alzheimersawareness #alzheimers #alzheimersassociation #womensalzheimersmovement #brainbodydiet
Sleep is the time of healing and repair. How can y Sleep is the time of healing and repair. How can you have that full repair conversation every single night? Lifestyle remedies to get your 7-8.5 hours of quality sleep, including 90 mins of deep sleep: 🔵Limit light at night - kick ALAN (Artificial Light at Night) out of your bed so no screens at least an hour before bedtime. 🔵Take vitamin D - it appears to have direct brain effects on your regulation of sleep 🔵Limit alcohol - if you struggle with sleep, try this first. While it may initially feel like it relaxes you, alcohol raises cortisol and disturbs your sleep. 🔵Reduce caffeine intake - try giving up coffee and see how much longer you sleep at night. 🔵Magnesium improves sleep in people with insomnia. I usually start my patients at 200-300 mg per day in the form of magnesium glycinate. For those with insomnia, I recommend up to 500 mg at bedtime 👉Track deep sleep length and quality with wearables such as the @ouraring. Poor sleep quality is an epidemic that so many people simply take for granted as part of a busy lifestyle. Yet not having healthy sleep patterns can contribute to a host of health problems: accelerated aging, high cortisol, weight gain and depression, just to name a few. Studies show a link between weight gain, lack of sleep, and insulin resistance. Furthermore, sleep debt leads to dietary indiscretion and weight gain because you’re too tired to make wise food choices. In other words, get that solid seven to eight and a half hours that your body really needs. Follow the link in my bio for more sleep tips. . . . #sleep #sleepwell #sleepbetter #sleeptips #sleepproblems #sleephelp #deepsleep #cortisol #vitamind #vitamind3 #womenfoodhormones
Bedtime may be the most important time of the day Bedtime may be the most important time of the day for your brain’s health and neuroplasticity. During sleep the brain restores neuron networks so they are ready for action once more when you awaken. During sleep, the space between brain cells expands 60 percent more than when you’re awake. This allows the brain to fush out built-up toxins with cerebral spinal fuid (CSF), the clear liquid surrounding the brain and spinal cord. It’s called the glymphatic system and it works best when you’re sleeping on your side, not on your back or tummy. Sleep is the time of healing and repair, when growth hormone and melatonin are at their highest. Autophagy occurs, which is an important editing process that allows your body to remove damaged mitochondria and proteins. 👉All said, sleep is like hitting a refresh button on the hippocampus. When you don’t get sufficient sleep, memories are misfiled or dropped. Sleep deprivation interrupts the movement of information from short-term into long-term memory banks by impairing function, encoding, and consolidation. Fortunately, sleeping more to make up for a sleep deficit restores memory, meaning that symptoms of poor memory from lack of sleep may be reversible, up to a point. Unfortunately, aging is associated with worsening quality of sleep, including shorter duration and more time awake after you fall asleep. People tend to awaken more frequently starting in middle age and to experience a profound decrease in the deepest stage of slow-wave sleep as they get older. Even though poor sleep is associated with poor cognitive function, including memory, the good news is that older adults are more resilient around the cognitive hits of sleep deprivation and fragmentation compared with younger adults. Still, it’s worth improving sleep in order to enhance cognition, performance, and memory, regardless of age Like, save, and share😍 . . . #memorycare #memorybooster #cognitive #cognitivescience #cognitivefunction #cognitiveneuroscience #cognitivehealth #cognitiveperformance #cognitivedecline #memoryloss #dementia #dementiaawareness #dementiasupport #alzheimersawareness #alzheimers #alzheimersassociation #brainbodydiet
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