Dr. Kelly Simms ND, CNS

Naturopathic Doctor and Nutritionist, Fertility Course, Natural Women's Health, Preconception and Fertility

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in Blog· Digestive Health

7 Tips for Better Digestion

Whether digestive issues are a primary area of concern of yours or not, it is one of the most important functions our body performs each day! I have outlined some simple and easy tips for improved digestion that everyone can experiment with!

  1. Time out! Take time to slow down and enjoy your meals. Indigestion can result from rushed or inattentive eating. There’s often a lag between when we start to eat and when your body’s digestive juices start flowing. Often, we are finished with a meal before the body has had proper time to prepare for food. Retrain your eating timeframe by sitting at a table (without distractions), concentrate on your meal and the amount of time spent chewing. BONUS: use a timer to train your body to enjoy a meal over a longer timeframe.
  2. Become a detective. Keep a food and symptom journal to determine if there are any trends in the food you eat and the way your body feels digesting that food. Subtle shifts in gas, bloating, or regularity may be a clue that a food is not right for you.
  3. Fruit alone. Some people benefit from eating fruit between meals, rather than with a meal. Try to eat fruit alone with a protein (nut, nut butter) as a snack or dessert. Avoid fruit at heavier meals as it can be a culprit when it comes to symptoms like bloating or indigestion.
  4. Drink more water (but not with meals).  I recommend at least 64 oz/day or half your body weight in ounces, whichever is greater. Keep a bottle on your desk (preferably glass) and fill up regularly! Drink the majority of water in the morning, between meals, or with exercise. Avoid large amounts of water with your meal–take just enough to feel comfortable and lubricated when swallowing. BONUS: keeping a bottle on your desk forces you to get up to refill and urinate. Regular time-outs keep you focused and energized!
  5. Abdominal self massage. A nice way to relax at the end of the day (or whenever you have digestive discomfort) is to give yourself a massage! Start in the lower right area of your abdomen and press, following up, across to the left under your ribs and down on the left. This pattern follows your colon and can stimulate movement of the intestines. Also, clockwise circular motions starting at the umbilicus working outward can also be nice.
  6. Eat earlier. Make sure your last meal of the day is at least 3 hours before bedtime. Nighttime is when our bodies cleanse and move the bowels. Wake up more rested when there is not a heavy meal being digested all night long.
  7. Tummy teas! Several types of tea can assist with digestive function: fennel, ginger, peppermint, and chamomile– to name a few! Try using tea after a meal, between meals, or before bed to enhance digestion. One of my favorite brands, Traditional Medicinals, makes a host of digestive-centric teas that are tasty, too!

Read more about how I can help with digestive repair! 

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Estrogen dominance, or unopposed estrogen, is a th Estrogen dominance, or unopposed estrogen, is a theory in which the level of estrogen outweighs the level of progesterone and other hormones in the body. Picture a seesaw. Estrogen is the person high in the air looking down at the progesterone (and other hormones)- sitting at the other end with their feet on the ground.

Our bodies need estrogen for reproductive, cardiovascular, and bone health. Estrogen is a very important hormone! Too much estrogen, however, can be linked to an assortment of conditions like: 
- Heavy periods
- Migraines
- Water retention 
- Fibrocystic breasts
- Uterine fibroids 
- Endometriosis
- Mood swings 
- Hormonal weight gain

High estrogen can be caused by certain medications, excess body fat, stress, alcohol, liver issues, and synthetic xenoestrogens, so some dietary and lifestyle changes may be needed to correct your hormone levels. And, what about supporting the other hormones? Picture the seesaw again. We can support healthy progesterone production with dietary and lifestyle changes as well!

Was this helpful? If so – like, follow, and don’t forget to comment below any questions you have about estrogen dominance!
There are few health conditions as frustrating to There are few health conditions as frustrating to address and correct as acne.

Courses of antibiotics, dozens of topicals, spironolactone, supplements, and the birth control pill are the main treatments most of my patients have tried before they come to me. While some may be effective, you might be still wondering: is there a way to heal my skin once and for all and not have to use this stuff?

Acne is so frustrating for many because it seems like there are a million things you could be trying. So, what are some NATURAL first steps you can take if you are struggling with acne?

1) Get your hormone levels checked. Knowing if you have any hormone imbalances can help your doctor to cater your treatment plan to your specific needs.

2) Address your gut health. Your gut is the foundation of your health and can be closely tied to skin issues.

3) Try going dairy free. I’ve found this is one food group that can be especially problematic for people that suffer with acne. The thing to know is that you have to avoid it for at least 30 days and also that in the future, you can probably have at least some dairy back. It’s usually not a forever restriction.

If you have questions about your struggles with acne, leave a comment below or send me a DM. I’d love to chat about potential solutions and help you get to the bottom of your skin concerns.
It’s time for another Sunday Supplement highligh It’s time for another Sunday Supplement highlight! Today, we’re talking about Magnesium Glycinate.

Magnesium Glycinate is a supplement that increases magnesium levels. Magnesium is vital in regulating muscle and nerve function, blood sugar levels, and blood pressure. It may also be helpful in the making of bone, protein, and DNA. 

I love magnesium glycinate because it is one of the easiest forms of magnesium supplementation for the body to absorb. It is also gentle on the digestive tract which means it is less likely to cause undesirable side effects such as an upset stomach or loose stool. 

Magnesium glycinate might be especially helpful for you if you suffer from:
- High blood pressure or heart disease
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Depression

Do you have more questions about magnesium glycinate? Leave a comment below, or shoot me a DM and we can chat!
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