If you feel ill with fever, flu-like symptoms or respiratory illness, please call us to reschedule your appointment. Please Do Not Bring Children Under age 16 to Appointments.

The Gut-Brain Connection: Understanding How Gut Health and Mental Well-being are Connected

Why are gastroenterologists interested in Mental Health Awareness month? The gut-brain connection is real and is a rapidly developing area of research. Numerous studies are recognizing how essential good gut health is for robust mental wellness – no surprise that our digestive system has earned itself the nickname, “the second brain.” In this blog post, we’ll discuss more about the relationship between digestion and cognition, analyze how a healthy gut and emotional well-being support each other, as well as offer practical advice for a healthy digestive system.

 

The Gut-Brain Connection

The gut-brain connection refers to the complex communication system between our digestive tract and our central nervous system. This communication is facilitated by the enteric nervous system (ENS), a network of neurons embedded in the lining of our gastrointestinal system. The ENS, together with the gut microbiome (the diverse population of bacteria living in our gut), can influence various aspects of brain function, including mood, cognition, and stress response.

 

 

How Gut Health and Mental Well-being Work Together

An imbalance in the gut microbiome, often referred to as dysbiosis, has been linked to various mental health issues, such as anxiety and depression. Likewise, mental health stresses can negatively affect the digestive system. Some possible mechanisms through which gut health and mental well-being are impacted include:

  • Production of neurotransmitters: Many neurotransmitters, such as serotonin and dopamine, which play a crucial role in mood regulation, are produced by gut bacteria.
  • Production of cortisol: Stress can over-produce the hormone cortisol, decreasing blood and oxygen flow, which in turn, can cause stomach cramping and discomfort.
  • Inflammation: An imbalanced gut microbiome can lead to inflammation, which can negatively affect brain function and contribute to mental health issues.

 

Tips for Maintaining a Healthy Gut and Healthy Mind

To support optimal gut health and promote mental well-being, consider incorporating these strategies:

  • Eat a diverse, fiber-rich diet: Consuming a variety of whole foods, including fruits, vegetables, whole grains, and legumes, can provide the necessary nutrients and fiber to support a healthy gut microbiome.
  • Include probiotics and prebiotics: Probiotic-rich foods (e.g., yogurt, kefir, sauerkraut) provide beneficial bacteria, while prebiotic foods (e.g., bananas, asparagus, garlic) help nourish existing gut bacteria.
  • Manage stress: Engage in stress-reducing activities, such as meditation, yoga, or exercise, to support both gut health and mental well-being.
  • Sleep: Aim for 7-9 hours of quality sleep each night, as sleep deprivation can negatively affect all aspects of your good health.

 

By understanding the gut-brain connection and adopting lifestyle habits that support your body, you can contribute to improved overall well-being and good health. Remember, taking care of your gut is not just about digestive health but also about nurturing your mind and emotional well-being.

 

Do you need to see a gastroenterologist? Click to request an appointment at Granite Peaks Gastroenterology today!

Lifestyle Decisions That Lead to Good Liver Health

You have the power to make a positive difference in your liver and overall health by making smart decisions, being cautious and eating well.

Jump To:

Maintain a healthy weight

Avoid Toxins

Use Safe Hygiene Practices

 

 

Do you know what your liver does for you every day? Your liver does a lot of the heavy lifting to keep your body’s systems running well. It produces and filters your blood, breaking down and it processes nutrients and drugs into more usable, nontoxic forms. Your liver health is critical for your ongoing health. What can you do to help your liver to help you?

 

Maintain a Healthy Weight

Did you know that non-alcoholic fatty liver disease (NAFLD) is one of the fastest-growing liver diseases? Being overweight or obese can increase your risk of developing fatty liver disease. Eating a balanced diet and exercising regularly, in addition to just being good for your health in general, can further help reduce the risk of NAFLD.

 

Avoid Toxins

Avoid Toxins
Give yourself a head start on good liver health by avoiding toxins in your body.
• Don’t smoke and avoid second-hand smoke.
• Avoid or limit alcohol intake.
• Avoid illicit drugs.
• Minimize your exposure to aerosol products, insecticides, and chemicals. If you are frequently around these sorts of products, wear a mask in a well-ventilated area to help protect your liver.

 

Use Safe Hygiene Practices

Little things that you may have grown up thinking were fine can be dangerous for your body.
• Avoid sharing hygiene products like razors, nail clippers, and toothbrushes.
• Properly and frequently wash your hands.
• Seek medical attention if you come into contact with someone else’s blood.
• Get your Hepatitis vaccines to protect yourself against Hep A&B.

Your liver filters your blood. Introducing contaminants through cuts, gums, unclean hands, or mucous membranes is inviting infection and is a threat to your overall health. The choices you make can help you protect your liver.

 

There will always be threats to your health that you may not be able to control. However, maintaining a healthy weight, avoiding toxins, and using safe hygiene practices can help you protect yourself from unnecessary infection and contamination. If you need extra help, you can always turn to the gastroenterologists at Granite Peaks Gastroenterology.

 

Getting the gastroenterologic help you need starts with finding a good gastroenterologist. Click here to choose one of our Granite Peaks Gastroenterology specialists today!

Healthy Aging Starts Now

Aging well takes a bit of planning to support a healthy, fun, and active lifestyle. No matter your age now, schedule your healthy habits alongside your fun for your best future.

Jump To:

Healthy Aging Starts Now

Socialization Boosts Your Mental and Emotional Health

Keep Your Body in Motion

 

 

Healthy Aging Starts Now

What we did in our youth may have set the stage for how we age. Old injuries, lifestyle or hereditary health issues can bring new concerns. However, working to remain physically, mentally and socially active have a positive impact on your overall health.

As always, consult your physician before beginning any exercise or health regimen to avoid injury or negative health results.

Keep your healthcare appointments! Schedule your appointments for your primary care physician, dentist, eye doctor and any specialists you see. Remember, your digestive health is critical to keeping you feeling your best so don’t ignore those colonoscopy reminders or acid reflux follow-ups. This is the perfect time to ask your gastroenterologist about any changes you have noticed or advice to keep you on the right track to feel your best.

Meal plan to maintain good nutrition and a healthy weight. Maintaining a healthy weight helps your blood pressure, blood sugar and cholesterol levels. It also helps you feel less weighed down and more likely to enjoy physical activity. Cooking classes are a fun way to learn more about healthy eating with your partner or friends.

Limit alcohol consumption. Older adults can be more susceptible to alcohol abuse or dependence, so be vigilant about increased consumption with your new, relaxed lifestyle.

 

Socialization Boosts Your Mental and Emotional Health

Schedule lunch to stay in touch with friends or family members you rarely see. If you can’t make it out for a visit, stay in touch by phone or video chat with those you care about. Your friends and family would love to receive a letter or email from you.

Keep up with current events. You’ll always have something to talk about and it keeps your mind sharp and engaged. The daily puzzles in the paper challenge your brain.

Schedule Fun Time with Friends. Get together for hobbies or games, or just watch a show together. Keep the chat going while you’re enjoying a shared activity. Learning a new skill or hobby can be beneficial to your memory skills.

 

Keep Your Body in Motion

Have Fun and Play Together. Your golf, tennis, pickleball, walking, swimming or ping pong sessions are doubly fun when you can enjoy them with friends. You’re also less likely to cancel when you have committed to join someone else.

Move at Home. Develop a new habit to get at least 10-15 minutes per day of strength, flexibility and balance training on the days you can’t get to the gym. There are various programs available online and through your insurance carrier may also have online programs or low- to no-cost community center activities.

Outings That “Move” You. Get the things you’ve waited to “have time” to do on your calendar. Your favorite music, performing arts and museums are waiting to dazzle you. The zoo, beautiful gardens, and national parks are open, and they’re sights that keep you moving while you enjoy them.

 

Be realistic and patient with yourself. Don’t compare yourself to others, or to you at age 35. Your best health depends on the help you give yourself, and the help you get from your healthcare team. Granite Peaks Gastroenterology is happy to be part of your healthcare team to help you achieve your best health.

Women’s Health Week

Originally posted on 5/10/20121
Updated on 5/11/2022

 

Women’s Health Week

Self-care is about more than kicking up your feet at the end of the day and sipping tea for a few moments of relaxation. There are many ways to take great care of yourself and teach your loved ones to do the same.

 

Sleep

Getting enough rest helps your body recharge to better handle the stresses of life. It also helps prevent excess weight gain, improves mood, improves heart health, helps prevent illness, and boosts mood and brain function. Life is just better when you are well-rested.

 

Eat

Eat good-for-you foods that feed your body and soul. Getting the right nutrients in delicious, healthy foods supports body function, muscle and brain function and overall health. Your gastrointestinal health depends on it, as well as your heart, bones and teeth. Good nutrition also helps control diabetes and reduces the risk of some cancers, including colorectal cancer.

 

Mind Your Mind

Give yourself positive, loving feedback to put your head in a peaceful place. Don’t you deserve to hear the same loving language that you offer to your family and friends? Providing loving support for yourself, asking for the things you need from others and reducing your contact with negativity all help you gain self-confidence and self-love, which goes a long way toward being your best, healthy self.

 

Move

Achieving meaningful health benefits from exercise does not necessarily mean 60 minutes of hard-core sweat-drenched cardio. Even 10 minutes at a time, a few times a day, is beneficial. Depending on your age and health, start small and work your way up. Exercise improves muscle tone and bone strength, helps keeps weight in check, improves blood pressure and heart health, keeps joints and muscles moving freely, and improves mood and depression. Even a little is better than none.

 

Health Visits

You are an important part of your family, so take care of you! Make a date for your annual physical to ensure that your important systems are on-track. If you are 45 or older, get your colonoscopy done!  Don’t miss or delay your mammograms or PAP tests. If you’re suffering with hemorrhoids, chronic heartburn or abdominal pain, get them checked out before it becomes worse. If you are unsure whether a change or symptom is important, ask your healthcare provider. They will know whether you need further evaluation or if you can put your mind at rest.

 

If you are experiencing digestive health problems, it is time to check in with a gastroenterologist. Your gut takes care of a lot of important functions in your body, so don’t ignore its signals. Call the gastrointestinal specialists at Granite Peaks GI to keep your digestive health on track. Request an appointment today!

An Introduction to the Mediterranean Diet

The health benefits of the Mediterranean Diet are real. Physicians and dietitians suggest it for many patients to improve their health and lower their risk of chronic health conditions.

Jump To:

What is the Mediterranean Diet

Health benefits

7 helpful tips to get started

 

If you’ve considered making changes to your diet in order to live a healthier life, you’ve probably looked at many different options. It makes sense that fueling your body with healthful, natural foods will produce higher levels of energy and healthy results for your entire body. The Mediterranean style of eating can help you do just that.

 

What is the Mediterranean Diet

The “Mediterranean Diet” is a style of eating based on traditional foods found in the areas surrounding the Mediterranean Sea like Italy, France, Spain, and Greece. Research shows people who ate the types of foods found here were generally healthy and had a lowered risk of many chronic health conditions. The general guidelines include eating a variety of fruits and vegetables, lean protein, whole grains, nuts, legumes, seeds, and healthy fats. Refined grains, processed foods, and added sugars are generally restricted, however, you can still have well-chosen snacks and desserts!

 

The Health Benefits

What does this sort of eating style offer you? Reported benefits include promoting heart health, supporting healthy blood sugar levels, and protecting brain function. The foods commonly consumed as a part of the Mediterranean diet provide a variety of nutrients that are essential to good health. These include vitamins, minerals, water, fiber, and healthy fats. We suggest this diet to many patients to support good digestive and overall health.

 

7 Helpful Tips to Get Started

As with any diet, especially if you have digestive health issues, check with your doctor or dietitian before making big changes. Small changes are a good way to begin incorporating healthy choices into your diet over time.

  • Meal plan! Search online for recipes and ingredient lists.
  • Try including more produce in your diet.
  • Choose fish, seafood, and poultry. Reduce amount of red and processed meats.
  • Nuts, seeds and legumes make delicious, satisfying snacks.
  • Experiment with herbs and spices in food and beverages.
  • You can still have grains! Choose whole grains and fats over refined versions.
  • Avoid drinking your calories. Make water your go-to beverage. You’ll be surprised how quickly this becomes a new preference for you!

 

When you eat Mediterranean-style, you quickly realize that you are not dieting at all. You are living your life fully by fueling your body with nutritious, delicious foods that bring you more energy and better health. Not a bad deal!

 

Talk to your doctor and discuss how to incorporate the Mediterranean diet into your health plan.

 

Do you have concerns about your gastroenterological health? Granite Peaks Gastroenterology can help! Click here to request your appointment with one of our gastroenterologists today!

What Is the Western Diet and What Does It Mean for Your Health?

You have heard of different popular diets. However, the “Western Diet” is a generalization regarding the poor diet many Americans are thought to eat on a regular basis and what it might mean for your health, overall.

 

The Western Diet

The Western diet is a modern diet where prepackaged foods, refined grains, fried foods, high-fat dairy products, processed meats, conventionally raised animal products, red meat, eggs, potatoes, corn, high-sugar drinks, and candy and sweets are common and consumed in large quantities (think “super-size”). Healthy foods such as vegetables, fruits, whole grains, nuts, seeds, fish, and pasture-raised animal products are high in fiber, complex carbohydrates, protein and important nutrients.

 

The Impact on Digestive Health

Everyone likes something a little fatty, sweet or fried every so often. However, a regular diet high in those types of foods is considered unhealthy. These food choices tend to be low in fiber and high in fats and refined sugars. High fat diets harm your gut microbiome and can increase inflammation markers, making your body more prone to obesity and subsequent chronic diseases. The low fiber content in processed foods makes them less filling and satisfying, and can lead to constipation, diarrhea, hemorrhoids, and stomach pain among other digestive ailments.

 

The Health Implications of the Western Diet

The overall health implications of eating poorly can be alarming. It has been linked to conditions such as obesity, cancer, and diabetes. It can also lead to liver disease and cardiovascular disease.

 

What about nutrition? The foods common to the Western diet tend to be very calorie dense and low in nutrients. Over time, which can cause a person to suffer from being under-nourished, which is distinct from being underfed, in this case. Poor nutrition negatively impacts your health and quality of life.

 

Change Your Diet to Change Your Health

Learn as much as you can about food and the impact it has on your health. Use what you learn to make smart decisions that will benefit your health and well-being, and help you get the most nutritional value out of the foods you put in your body.

 

Your Granite Peaks gastroenterologist can help you determine whether your diet is helping or hurting you, and what you can do to improve your digestive health conditions.

3 Sneaky Places Dairy Might Be Hiding

There are many people worldwide who have some degree of lactose intolerance. For some, the symptoms may be as mild as minor bloating and a little extra gas. For others, consuming dairy may result in more severe gastric distress or for those who have a true allergy, anaphylaxis can occur. Avoiding dairy products may seem simple, but there are a few places you may find dairy that would surprise you.

 

Chewing Gum

It sounds crazy, right? Most of the time, chewing gum is safe for lactose intolerant people, but there is one ingredient that could have a significant effect on those with a lactose allergy.  Recaldent is an additive that is derived from milk and is used by some brands of chewing gum to strengthen teeth’s enamel with calcium and phosphate. If you’re not sure, check with your doctor or dentist before using a new product for the first time.

 

Processed Meats

Processed meats are a food that should be a limited part of anyone’s diet. Fillers in certain types of processed meats (hot dogs and deli meat) may include whey, made from milk protein and lactose. An additional risk is meat that is cut on the same slicer as deli cheeses. Be cautious if you have issues with lactose intolerance or milk allergies.

 

Alcohol

If you’re a social or recreational drinker, you might want to think twice before reaching for a new beer or wine that you’ve never had before. Sometimes, milk and its derivatives are used in the process of making such beverages. Vegan alcoholic beverages will always be free of dairy and its derivatives.

 

For the most part, avoiding dairy foods like milk, yogurt, cheese, and ice cream will take care of most of your lactose intolerance symptoms. To stay symptom-free always check the ingredients label before purchasing a new food to avoid any unpleasant surprises.

 

Not sure if you are lactose intolerant? Check out the Symptoms of Lactose Intolerance to learn more. The specialists at Granite Peaks Gastroenterology can help you pinpoint the cause of your digestive health symptoms and help you make choices to keep you feeling your best.

The Holidays are on the Way – Keep Your Gut Health in Check!

Let’s face it. Many of us tend to over-indulge during the holidays. So many wonderful foods you only see at this time of year can be hard to pass up, but sometimes it’s worth the pass to not deal with the gas. Gas, bloating, acid reflux, and gut pain can all be part of the “joys” of the holidays if you suffer with digestive health challenges.

 

Be Mindful of Your Choices

Be aware of the foods you can’t seem to resist and think carefully about how you feel after you eat them. If you’re able to have a small amount of a favorite food, go for it! Enjoy every moment of the smell, taste and texture of that small serving. You’ll probably find the smaller serving is just right for you.

If you have a condition such as celiac disease or lactose intolerance, even small amounts of offending foods can be devastating to your digestive system. There are more fantastic gluten-free or lactose-free options for all types of foods than ever before at your local grocery store. You can have your treat and eat it too!

Foods high in sugar or sweeteners can make certain conditions, such as acid reflux, worse and they can have a negative effect on your gut and other organs. When you can, choose natural sweeteners in limited quantity to make your holiday treats sweet.

 

Don’t Make the Holiday a Drag

Shoot for the dishes you can enjoy without experiencing painful symptoms. To be sure you can enjoy your favorites by bringing safe dishes to share at important gatherings. Your host will love the help and you’ll have more fun!

Eating foods that taste great for a moment but take you out of the action aren’t going to help you enjoy your holidays. Aim for healthy foods that help you stay feeling your best. It will also help you keep your weight in check and avoid those extra holiday pounds.

 

When Your Digestive Issues Need Attention

If you have been having persistent digestive issues, now is the time to get checked out. Afterall, you can’t fix a problem if you’re not sure what the problem is. People sometimes suffer longer than necessary with symptoms such as acid reflux, stomach pain, diarrhea, constipation and other digestive ailments. See a gastroenterology specialist at Granite Peaks Gastroenterology to find the cause of your symptoms. An accurate diagnosis is the first step toward feeling your best, for the holidays and every day.

My Doctor Diagnosed Me with Non-Alcoholic Fatty Liver Disease. What Can I Do?

By Ginger Bailey, RDN CD

 

What is NAFLD?

Non-Alcoholic Fatty Liver Disease (NAFLD) occurs when excess fat cells build up in the liver. The liver normally contains some fat, but if the liver becomes more than 5-10% fat, then it is termed “fatty liver”, or in medical jargon, “steatosis”.

 

Who is at risk for developing NAFLD?

Anyone can develop it, including children, but the populations most at risk for developing this condition include:

  • Those who are overweight or obese
  • People with diabetes
  • People with high cholesterol or triglycerides

 

Why is NAFLD so dangerous?

The excess fat can cause the liver to swell or become “inflamed” (hepatitis) which in turn can cause scarring (or cirrhosis). This leads to a condition known as NASH, which stands for Non-Alcoholic Steatohepatitis. This is the medical term for when the liver is damaged from too much fat and chronic swelling that has occurred over time, unrelated to alcohol consumption.

 

What can I do for NAFLD?

Currently, there are no specific therapies for NAFLD or NASH. However, there are some basic recommendations you can follow that can help manage an existing fatty liver.

  • Reduce weight if overweight or obese
  • Follow a balanced and healthy diet
  • Increase physical activity
  • Avoid alcohol
  • Avoid unnecessary medications

Weight loss has been shown to improve liver enzymes in patients with NASH, and, to an extent, has helped improve their liver condition.

Focus on what you can control! Based on the latest medical literature, dietary changes have proven beneficial and may prevent your liver condition from progressing to hepatitis.

 

  • Reduce saturated fats and trans fats. Saturated fats are oils that are solid at room temperature, such as:
    • Butter
    • Lard
    • Shortening
    • Coconut Oil
  • These are unsaturated fats that have been chemically saturated to give them a longer shelf life and they are especially bad for your health. If they don’t occur naturally, the body isn’t able to process them. I recommend eliminating products that contain hydrogenated oil or partially hydrogenated oil and choosing an alternative product.
  • Many processed foods use oils such as palm or safflower oil, which aren’t ideal choices. Better choices would be:
    • Vegetable
    • Olive,
    • Avocado
    • Nut oils
  • Watch for the saturated fat compared to the total fat content in products. It should be no more than 10-20% of the total fat in the product. If it’s more, either make another choice or enjoy it infrequently.
  • Reduce intake of animal products. This doesn’t mean you have to become a vegan, but animal products, especially those with a higher fat content, contain higher amounts of saturated fats than other foods.
  • Choose fish when you can. The fats found in fish tend to be healthier than those found in red meats.
  • Organically raised animals are fed in a healthier, more natural way. There are still essential nutrients found in animal products, so it isn’t necessary to cut them out altogether. Eat them in moderation and seek healthier alternatives when possible.
  • Increase intake of plant-based foods. It’s not all about avoiding less-healthy options. (Let’s be honest, who doesn’t love bacon?) Plan to increase your intake of foods with lots of good nutrition, like delicious fruits and veggies. It’s okay if you don’t like ALL of them. I’m a dietitian, and even I don’t like every single one! The key here is about learning to eat them in a way that will help you enjoy them. Every vegetable I have eaten, that was prepared with skill, was divine!
  • If you never learned to cook vegetables well, I highly recommend taking some local or online classes. One of the best things I ever did for my own health was dramatically increasing my intake of fruits and veggies. I had more energy, and just felt better overall. And I still enjoy my food!

NAFLD can be a scary diagnosis, but there are some simple changes you can make to your diet that will be very helpful. The key is making healthy substitutions that let you enjoy eating well!

Work closely with your gastroenterologist to be sure you’re managing your condition well. If you need assistance with dietary choices, meet with a registered dietitian one-on-one for a roadmap to gaining control of your diet.

By making smart choices, you can help your NAFLD and enjoy delicious food!

Stress and Your Digestive System

Today, it is all too common for people to feel unhealthy levels of stress. Stress has many negative effects on the body including high blood pressure, heart attack, abnormal heart rhythms and worsened irritable bowel syndrome (IBS) symptoms, among others. Great! Another thing to stress about!  Don’t worry. Controlling your stress level can help you gain control of many other physical symptoms and help your body heal.

 

Your Brain’s Impact on Your Gut

Our digestive system has lots of nerves and is tightly connected with the brain. When your brain is communicating stress, anxiety and upset, your digestive tract is likely to follow its lead. This is why some people who experience prolonged, high levels of stress may develop worsened symptoms of their digestive conditions such as difficulty swallowing, diarrhea, constipation, increased acid reflux and worsened irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) symptoms. Gaining control of your stress by talking with specialists who can help you manage your symptoms is the next step.

 

Addressing Your Stress

Find the stress management tools that work for you. It may be meditation, music, exercise, meditation. Physical activity can release endorphins, which can boost your mental state and reduce the toll stress takes on it too. Eating foods that help reduce cortisol, a stress hormone, such as salmon, almonds, foods high in magnesium, and vitamin c are a few options to try.

 

Consider talking to a mental health specialist who may be able to help you reframe your thoughts to see things in a more positive light. Learn new life skills to help you manage areas that are chronic stressors for you.

 

Your Stress is Under Control

If you’re not stressed and you have digestive symptoms like the ones mentioned above, it’s time to talk to a gastroenterology specialist who can pinpoint the cause of your issues. At Granite Peaks Gastroenterology, they will carefully consider your symptoms to find the solution, helping find the relief you need to feel better and achieve your best health.

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