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Less is More! 😴 While melatonin is a popular sleep aid, taking too much can lead to morning grogginess.

Studies show that a lower dose (2-3mg) is often just as effective as higher amounts. So, if you're feeling sluggish after waking up, try reducing your melatonin intake.

Higher doses (6mg or 9mg) can sometimes be beneficial for heartburn or antioxidant effects, but they're generally unnecessary for sleep support.

Tip: If you're aiming for these additional benefits, consider taking melatonin earlier in the evening to allow it to clear your system before bedtime.

Remember: Always consult with your doctor before making any changes to your sleep routine, especially if you're taking medications.
#melatonin #sleep #health #wellness #vitaminsandsupplements

Let’s be clear—this isn’t about getting anyone in trouble. The goal here is to make sure your healthcare providers are staying accountable and that you’re getting the care you need. It’s all about working together to ensure nothing important slips through the cracks.

Let’s go over the 4 essential tips to help you advocate for yourself and get those important lab test ordered by your healthcare provider.

1️⃣ Be Specific with Your Request: Vague requests can be easily overlooked. Clearly state the exact test you want, like “I would like to have my thyroid function tested with a TSH and Free T4 panel.” Being specific helps avoid misunderstandings and ensures your provider knows exactly what you’re asking for.

2️⃣ Provide Your Reasoning: Explain why you believe the test is necessary. For example, you could say, “I’ve been experiencing unexplained fatigue, and I’d like to rule out any thyroid issues.” Giving context shows you’ve thought this through and aren’t just asking on a whim.

3️⃣ Ask Why if They Deny Your Request: If your provider denies your request, ask them why. A simple “Can you explain why you don’t think this test is necessary?” can open up a dialogue. This gives you a better understanding of their thought process and allows you to address any concerns they may have. Vice versa, it gives the provider a chance to explain why a certain test may be doing more harm than good. This dialogue is so important.

4️⃣ Request Documentation in Your Chart: If all else fails and your doctor refuses to order a test that you feel you need, politely ask your provider to document your request in your medical record. For example, “I’d like you to document in my chart that I requested a thyroid panel and that it was denied.” This step is crucial as it creates a record of your request and can be important for future discussions or if you decide to seek a second opinion. If they feel their reasoning for denial is valid, they will gladly chart it. If they don’t, then you may get that test ordered sooner than you think.

Remember, having thorough knowledge on your health is your right and sometimes we have to be our OWN advocates. I hope this helps! 🩺

IBS is often used as an umbrella term for digestive symptoms when the underlying cause can’t be identified. But guess what? There is ALWAYS a cause, we just gotta dig a little deeper. Here are some conditions often misdiagnosed as IBS:

👊🏽Candida Overgrowth: This occurs when the yeast-like fungus, Candida albicans, which is a normal part of our microbiome, overgrows in the gut.

✊🏽SIBO: This stands for small intestinal bacterial overgrowth and is not an infection, but an overgrowth and DISPLACEMENT of normal bacteria in the gut. Constipation and/or diarrhea along with belching and bloating is common here.

👊🏽Dysbiosis: This is an imbalance in the gut bacteria, usually happening after antibiotic use or illness and can lead to various digestive issues. 🦠

👊🏽BAM (Bile Acid Malabsorption): This condition occurs after gallbladder removal, leading to excess bile acids in the small intestine, which triggers chronic diarrhea 💊

👊🏽Undiagnosed Celiac Disease: This autoimmune disorder makes you allergic to gluten can cause digestive symptoms, even in people who don’t have classic celiac symptoms. 🌾

👊🏽Hidden Food Sensitivities: These can trigger digestive issues, even if you don’t have a full-blown allergy. 🍎

👊🏽Leaky Gut: This is when damage to the intestinal wall has caused a myriad of “random” symptoms such as gut issues, headaches, brain fog, etc…

If you’ve been diagnosed with IBS and are still experiencing symptoms, it’s worth exploring these potential causes.

Ready to take the next step? Send me a DM or book a free discovery call using the link in my bio to explore your digestive health options. Let’s work together to find the cause of your symptoms and the solution that’s right for you! 🌿

#IBS #guthealth #digestivehealth #candida #dysbiosis #BAM #celiacdisease #foodsensitivities #healthawareness #wellness #healing #selfcare

While supplements and medications can be helpful tools, they’re not magic wands. If you’re consistently:

😴 Sleep-deprived: Lack of quality sleep can disrupt your hormones, weaken your immune system, and contribute to various health issues.

🥤 Fueling your body with junk food: A diet rich in processed foods, sugary drinks, and unhealthy fats can lead to chronic inflammation, chronic diseases, and low energy levels.

💦 Dehydrated: Water is essential for countless bodily functions, from digestion to regulating temperature. Dehydration can cause fatigue, headaches, and even kidney stones in more severe situations.

😵‍💫 Stressed and overwhelmed: Chronic stress can elevate cortisol levels, leading to anxiety, depression, and other physical ailments.

✅ True health starts with the basics: quality, consistent sleep, consuming a diet that nourishes you, adequate hydration and proper stress management.

These foundational elements are the building blocks of optimal health. While supplements and medications can help, they cannot compensate for a poor lifestyle. Don’t get stuck in the cycle of using “natural bandaids” to suppress your symptoms instead of treating the root of the issue.

If you don’t know where to start, let’s chat! You can book a free discovery call using the link in my bio 😊

#foundationsofhealth #healthylifestyle #foodismedicine #stressmanagement #supplements #greenallopathy

A doctor who listens is very mindful, very cutesy and very✨demure✨

I understand that when using insurance, things can get more complicated and it’s not always as simple as “I’ll order what whatever you want”. But generally, this is never communicated to the patient. It’s usually just a “no” or “that’s not necessary” with no further explanation and this leads to patients feeling so frustrated and dismissed.

Even if providers would take just a minute or two to explain insurance limitations to the patient and why they cannot order the tests that are being requested, it can make a world of a difference for the patient experience.

Feeling heard and valued goes a LONG way and it’s always best to explain these limitations (if any) rather than just immediately shut them down. Many patients may even be willing to pay out of pocket for their peace of mind. You really never know, so do yourself a favor and don’t assume.

And if they are paying out of pocket, then… ORDER 👏🏽 THE 👏🏽 DANG 👏🏽 TEST 👏🏽

Thanks for coming to my ted talk 😎

(Also….Here’s to hoping the demure trend has made its way to Instagram and I don’t seem crazy 🤞🏽🤪 🤞🏽)

#guthealth #verydemure #verymindful #doctorswhocare #joolslebron #labtesting

🍎💧 Let’s talk CONSTIPATION! 💧🍎

Dealing with sluggish bowels? 🚶‍♀️ A simple way to get things moving is by adding these 3 fiber-packed foods to your daily routine:

1️⃣ Prunes: These aren’t just for Grandma! Prunes are loaded with both soluble and insoluble fiber plus natural sorbitol which helps to soften stools and ease them out smoothly. 💩✨

2️⃣ Soaked Chia or Flax Seeds: When you soak these tiny seeds, they turn into a gel-like consistency. 🌱 That gel helps add bulk and moisture to your stool, promoting easier elimination. Plus, they’re full of omega-3s which help reduce inflammation in your gut. 🧘‍♀️

3️⃣ Apples: An apple a day keeps the constipation away! 🍏 Apples are rich in pectin, a type of soluble fiber that acts as a natural stool softener, helping you go more regularly. The pectin works wonders in your digestive tract, feeding good gut bacteria and making your bowels happy! 💚

👉 But here’s the key: FIBER WITHOUT WATER WON’T WORK! 🙅‍♀️ When you increase your fiber intake, you’ve got to up your water intake too. Without enough hydration, fiber can actually worsen constipation by hardening your stool and slowing things down. 🚫💦

Make sure to drink plenty of water throughout the day, especially when incorporating more fiber-rich foods like prunes, chia seeds, and apples into your diet! 💧💪 Keeping your bowels hydrated is just as important as the fiber itself!

#GutHealth #ConstipationRelief #NaturalRemedies #FiberRich #PectinPower #ChiaSeeds #FlaxSeeds #StayHydrated #DigestiveHealth #HealthyBowels #BowelMovement #WellnessTips #PrunePower #HealthyLiving #GutHealing #HolisticHealth #Hydrate

Your gut is home to trillions of tiny bacteria, and these bacteria play a huge role in your overall health. They help digest your food, produce vitamins, and even influence your mood.

What do these bacteria like to eat? You guessed it: fiber. And where do we find fiber? In fruits and vegetables. So, the more fruits and vegetables you eat, the healthier your gut bacteria will be.

But what if you can't always get fresh produce? That's where frozen fruits and vegetables come in. They're often flash-frozen right after being picked, which helps to preserve their nutrients. Plus, they're super convenient, more affordable, more accessible and can be stored for months!

The bottom line is: Any produce is better than no produce. Whether it's fresh, frozen, canned, or dried, fruits and vegetables are packed with nutrients that your body and gut need to thrive. So, don't let the fear of frozen produce hold you back from eating a healthy, fiber-rich diet.

#guthealth #eatyourfiber #fruitsandveggies #frozenproduce #healthmyths

I don’t have any issues with using packaged electrolytes like LMNT or Relyte, but they can be expensive! So I just wanted to share what you can make easily at home for pennies that actually taste good (don’t knock it till you try it).

Natural electrolytes FTW!! 🙌🏽 it’s a HOT summer and I am regularly seeing signs of dehydration in those around me. If you are sweating a lot, or if you are exclusively drinking purified water (vs. spring water) then electrolytes are a MUST!!

Try this natural “Gatorade” at home and keep your body heated on a cellular level 💦
#electrolytes #naturalelectrolytes #pinksalt #lime #naturalhealth #hydrationtips