Live Strong & Age Well

Digestive System Effects of Hashimoto’s 1. Constipation and Slow Gut Motility The thyroid regulates metabolism, including the speed of digestion. With low thyroid hormone levels, the intestines move food more slowly, leading to constipation. Chronic constipation can contribute to bloating, discomfort, and even increased toxin absorption from stool sitting in the colon too long. 2. Slow Gastric Emptying (Gastroparesis) Food stays in the stomach longer than normal, leading to bloating, early fullness, nausea, and discomfort after eating. This can cause a loss of appetite or make meals feel heavy and difficult to digest. 3. Low Stomach Acid (Hypochlorhydria) and GERD Thyroid hormones help regulate stomach acid production. With Hashimoto’s, low acid levels can lead to indigestion, nutrient malabsorption, and acid reflux (despite the common belief that GERD is due to too much acid). Symptoms include bloating, burping, and heartburn, especially after meals. 4. Sma...

  The Glycemic Index (GI) and Glycemic Load (GL) are tools used to understand how carbohydrates in food affect blood sugar levels. They can be helpful for managing energy levels, blood sugar, and overall health. Glycemic Index (GI) The Glycemic Index ranks carbohydrates on a scale from 0 to 100 based on how quickly they raise blood sugar levels. Low GI (55 or less) – Slower digestion, gradual rise in blood sugar Medium GI (56–69) – Moderate rise in blood sugar High GI (70 or more) – Rapid spike in blood sugar The GI does not consider portion size, which is where Glycemic Load comes in. Glycemic Load (GL) The Glycemic Load considers both GI and portion size , giving a more accurate picture of a food's impact on blood sugar. GL = (GI × Carbohydrate grams per serving) ÷ 100 Low GL (0–10) – Minimal effect on blood sugar. Medium GL (11–19) – Moderate effect. High GL (20 or more) – Large blood sugar spike. How to Use GI and GL Prefer low-GI ...

Hashimoto's disease is an autoimmune disorder that attacks the thyroid gland and can effect the whole body.   Hashimoto's slow metabolism which can result in weight gain, fatigue, and sensitivity to cold.  It can contribute to high cholesterol, slowed heart rate, and increased risk of heart disease. You can have symptoms of muscle weakness, aches, joint pain, and stiffness. It can effect the nervous system by causing depression, memory problems, difficulty concentration, and numbness and tingling in the extremities.  Common digestive symptoms are constipation.  Women can have irregular/heavy menstrual periods and fertility problems.  In men it can cause reduced libido. It causes dry skin, hair loss or thinning, and brittle nails. Since Hashimoto's is an autoimmune disorder, it puts you at risk of having other autoimmune diseases.   Rheumatoid Arthritis, Type 1 Diabetes, Lupus, Celiac Disease, Pernicious  Anemia, Sjogren's Syndrome, Addison's Dise...

Jumping on this mini trampoline provides a full body workout that impacts your whole body.   Benefits: 1)  You target multiple muscles when you jump.   2)  It improves bone density. 3) Helps with balance and coordination 4) Good cardio activity that helps strengthen your heart. 5) Improves circulation and lymphatic drainage. 5) Stress release.  Like with most exercise, your body releases endorphins that make you feel better. General Guidelines for Rebounding Sessions: Beginners: Start with 5-10 minutes and gradually increase. Bone Health & Low Impact Cardio: Start with 15-20 minutes at a moderate pace (gentle bouncing, stepping, or light jogging). Cardio & Endurance: 30-40 minutes if using it as a primary workout. HIT (High Intensity Intervals): 10-15 minutes of short burst (e.g., 30-60 seconds of fasting bouncing, then rest). Lymphatic Drainage & Energy Boost: 2-5 minutes of light bouncing.

Consuming too many added sugars can contribute to health problems such as weight gain and obesity, type 2 diabetes, and heart disease. Sugar  contributes to tooth decay and gum disease. Eating excessive amounts of sugar may increase your risk of developing certain cancers. Diets high in sugar increase inflammation in the body, may cause insulin resistance, both of which increase cancer risk. Consuming sugary products might give you a brief energy boost that is quickly followed by a sharp drop in blood sugar, leading to major fluctuations in energy levels. The American Heart Association recommends the following daily added sugar limits: Women : No more than  25 grams (6 teaspoons or about 100 calories) Men : No more than  36 grams (9 teaspoons or about 150 calories) These limits apply to  added sugars  (like those in processed foods, sugary drinks, and sweets), not naturally occurring sugars found in whole fruits, vegetables, and dairy. Cutting out sugar can lead...

  A vibration plate is a platform that vibrates when you stand on it. This forces your muscles to constantly contract and relax. It activates muscle fibers and improves muscle strength. Benefits of using the vibration plate: 1) Improves bone density by helping to stimulate bone growth. A benefit for those with osteopenia or osteoporosis. 2) Enhanced Circulation by promoting blood flow, which can assist with recovery and reduce muscle soreness. 3) Better Flexibility, balance, and coordination which is especially important as we age. 4) Can help reduce cellulite by improving circulation and muscle tone. 5) Helps to stimulate the lymphatic system by encouraging muscle contractions, which can aid in the movement of lymph fluid throughout the body. This reduces swelling, and enhance detoxification processes. It's a nice addition to your exercise routine. You can do squats, balancing exercises, stretching, glute bridges, arm curls, lunges, bicep curls, plank pose, marching, and so much...

Insomnia is a sleep disorder that causes an inability to sleep sufficiently.  It impacts both sleep quantity and quality. Symptoms of insomnia include:    1) Trouble falling asleep or staying asleep. This can lead to tossing and turning throughout the night or waking up frequently during the night. 2) Worrying about falling asleep while trying to sleep, or tossing and turning at night, unable to fall asleep. A diagnosis of insomnia requires that these sleep problems occur at least three nights per week, over at least a 3 month period. Research says that people who sleep between 6.5 and 7.5 hours live longer than those who sleep more than 8 hours per night.  People that sleep 9 to 10 hours a night do not live as long as those who sleep as little as 5 or 6 hours a night.  People who sleep between 7 to 10 hours have the highest well-being scores.  Though longer sleep could be a symptom of and underlying health condition than rather a cause for a shorter lifes...

  It is very important to get enough calcium in our diet to maintain good bone health and reduce the risk of osteoporosis.  For women 50 and older it is recommended to get 1200 mg per day along with Vitamin D to help with the absorption.  For me eating a plant-based diet, my calcium comes from leafy greens like kale, tofu, tempeh, chia seeds, beans, legumes, and nuts.  I started eating a little cottage cheese for a snack, but I have to take Lactaid pills since I have some lactose intolerance.  I downloaded an app from the Playstore (My Net Diary) to help me track my calcium and protein intake (we will talk about protein another day).  Needless to say,  I am only getting about 800 mg of calcium from my diet, which is not enough.  I do supplement with Citralcal Maximum Plus daily which contains 650 mg of calcium, vitamin D 1000 units, Zinc 5.5 mg, Copper 0.45, Maganese 1.15 mg.  I also take Vitamin K2 100 Mcg daily.  Vitamin K2 helps direc...

  A little bit more about myself.  I am 65 years old and passionate about living an active healthy lifestyle.  I have followed a plant-based diet since 2006.  Being a retired nurse, I have always been interested in nutrition and how it impacts the body.   I believe that eating the right foods, exercise, and lifestyle choices are the key to feeling strong at any age.  Let's stay strong and feel great together.