Awaken Your Path To Wellness

Choosing the right supplements can be an overwhelming task. In a perfect world, food would offer us all the nutrition that we need.  But that is not the case today. Supplement needs are often highly individualized, but here are 5 supplements that can benefit most individuals regardless of age, diet or lifestyle.

In today's episode Dr. Barb covers:

Understanding the different forms of Magnesium 

References:

Hemilä, H. (2014) “Vitamin and mineral supplements in the primary prevention of cardiovascular disease and cancer,” Annals of Internal Medicine, 160(9), p. 655. Available at: https://doi.org/10.7326/l14-5009-3.

Office of dietary supplements - dietary supplements: What you need to know (no date) NIH Office of Dietary Supplements. U.S. Department of Health and Human Services. Available at: https://ods.od.nih.gov/factsheets/WYNTK-Consumer/ (Accessed: February 2, 2023).

Supplements: A scorecard (2021) Harvard Health. Available at: https://www.health.harvard.edu/newsletter_article/supplements-a-scorecard (Accessed: February 2, 2023).

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Connect with Dr. Barb Woegerer, ND

Instagram: @drbarbwoegerer

Email: [email protected] 

Research shows that a healthy gut can improve our immune system, mental wellbeing and is literally the foundation of your health. Our body is full of trillions of bacteria, viruses and fungi and these are collectively known as the microbiome. An imbalance of unhealthy and healthy microbes in the intestines may contribute to weight gain, unregulated blood sugar, high cholesterol, inflammation and many other chronic health issues. 

In today's episode Dr. Barb covers:

Previous Episodes Mentioned:

The Importance of Sleep For Your Health

References:

Benedict, C., Vogel, H., Jonas, W., Woting, A., Blaut, M., Schürmann, A., & Cedernaes, J. (2016). Gut microbiota and glucometabolic alterations in response to recurrent partial sleep deprivation in normal-weight young individuals. Molecular Metabolism, 5(12), 1175-1186. doi:10.1016/j.molmet.2016.10.003

Corrêa, T.A. et al. (2019) “The two-way polyphenols-microbiota interactions and their effects on obesity and related metabolic diseases,” Frontiers in Nutrition, 6. Available at: https://doi.org/10.3389/fnut.2019.00188.

Zhang, Y.-J. et al. (2015) “Impacts of gut bacteria on human health and diseases,” International Journal of Molecular Sciences, 16(12), pp. 7493–7519. Available at: https://doi.org/10.3390/ijms16047493.

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Connect with Dr. Barb 

Instagram: @drbarbwoegerer

Email: [email protected] 

Magnesium is a mineral that is an essential nutrient, meaning we cannot make it ourselves and must get it from food or supplements. Magnesium plays a key role in making several parts of the body run smoothly and effectively. It plays a role in regulating many biochemical processes including protein synthesis, nerve and muscle function, blood sugar control, inflammation, stress reduction, sleep and blood pressure regulation.

There are countless options when it comes to Magnesium supplements. So which one do you try? 

In this episode, Dr. Barb covers:

Magnesium Deficiency: What You Need To Know

Additional Information:

If you want to know more about Magnesium and all of the benefits, Dr. Barb has written an ebook that you can check out. Everything you need to know about magnesium including why we're deficient, health conditions, forms of magnesium, recipes and so much more can be found in this 50 page masterpiece!⁠

Dr. Barb's Magnesium E-book 

References:

Blancquaert, L., Vervaet, C. and Derave, W. (2019) “Predicting and testing bioavailability of magnesium supplements,” Nutrients, 11(7), p. 1663. Available at: https://doi.org/10.3390/nu11071663.

Uysal, N. et al. (2018) “Timeline (bioavailability) of magnesium compounds in hours: Which magnesium compound works best?,” Biological Trace Element Research, 187(1), pp. 128–136. Available at: https://doi.org/10.1007/s12011-018-1351-9.

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Connect with Dr. Barb 

Instagram: @drbarbwoegerer

Email: [email protected] 

Our immune system plays a vital role. It protects us against germs, such as bacteria, viruses, fungi, and toxins that make us more susceptible to colds and flus. The best way to support and balance your immune system is to adapt a healthy lifestyle. It has been found that 58% of the immune system is almost completely determined by non-genetic factors. To function well, it requires balance, harmony and healthy living strategies.

In this episode, Dr. Barb covers:

Previous Podcast Episodes Mentioned: 

The Importance Of Sleep For Your Health 

Reduce Chronic Inflammation With These Lifestyle Factors 

References:

Devlin, H. and Craven, R. (2018) “Immune system,” Oxford Medicine Online [Preprint]. Available at: https://doi.org/10.1093/med/9780198759782.003.0011.

Shao, T. et al. (2021) “Physical activity and nutritional influence on immune function: An important strategy to improve immunity and health status,” Frontiers in Physiology, 12. Available at: https://doi.org/10.3389/fphys.2021.751374.

Zheng, D., Liwinski, T. and Elinav, E. (2020) “Interaction between microbiota and immunity in health and disease,” Cell Research, 30(6), pp. 492–506. Available at: https://doi.org/10.1038/s41422-020-0332-7.

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Connect with Dr. Barb 

Instagram: @drbarbwoegerer

Email: [email protected] 

You've almost certainly heard the term: chronic inflammation. But many of us don't really understand what it means. This ongoing immune system reaction can be a symptom of autoimmune disease and other serious illnesses. In fact more and more research is now starting to show that chronic inflammation is at the root of most chronic diseases today. This kind of inflammation can be harder to notice and harmful to your health. 

It's important to understand that you can take steps to prevent and reduce chronic inflammation.

In this episode Dr. Barb covers:

Website mentioned: 

Environmental Working Group: Skin Deep Database:  https://www.ewg.org/skindeep/

Environmental Working Group: Guide to Healthy Cleaning Products:  https://www.ewg.org/guides/cleaners/ 

Previous Podcast Episode Mentioned:

References: 

Margină, D. et al. (2020) “Chronic inflammation in the context of everyday life: Dietary changes as mitigating factors,” International Journal of Environmental Research and Public Health, 17(11), p. 4135. Available at: https://doi.org/10.3390/ijerph17114135.

Nieman, D. (2020) “Faculty opinions recommendation of chronic inflammation in the etiology of disease across the life span.,” Faculty Opinions – Post-Publication Peer Review of the Biomedical Literature [Preprint]. Available at: https://doi.org/10.3410/f.737032981.793575943.

Understanding acute and chronic inflammation (2020) Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation (Accessed: January 3, 2023).

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Connect with Dr. Barb 

Instagram: @drbarbwoegerer

Email: [email protected] 

A Magnesium deficiency can manifest in a variety of ways indicating less than optimal health. Magnesium is the unsung hero of our body and plays a role in so many functions. When we don't get enough of this crucial mineral, it can wreak some serious havoc on our health. 

In this episode, Dr. Barb talks about a mineral that she is super passionate about - MAGNESIUM! Tune in to hear about:

Additional Information:  Dr. Barb's Magnesium E-book 

Wishing you all a healthy and happy New Year. See you in 2023!

References:

Dean, C. (2004). The miracle of Magnesium. Simon & Schuster.

Gommers, L.M.M. et al. (2015) “Hypomagnesemia in type 2 diabetes: A Vicious Circle?,” Diabetes, 65(1), pp. 3–13. Available at: https://doi.org/10.2337/db15-1028.

Scoble, J. (1990). Magnesium in Health and Disease (Fifth International Magnesium Symposium). Postgraduate Medical Journal, 66(772), 158-158. https://doi.org/10.1136/ pgmj.66.772.158-b

Tong, G.M. and Rude, R.K. (2005) “Magnesium deficiency in critical illness,” Journal of Intensive Care Medicine, 20(1), pp. 3–17. Available at: https://doi.org/10.1177/0885066604271539.

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Connect with Dr. Barb

Instagram: @drbarbwoegerer

Email: [email protected] 

It's well known that sleep is an important biological function essential for life. When we sleep many important processes take place that help the body to physically recover and repair, supports brain development, cardiac function and body metabolism, as well it supports learning, improving memory and mood.

Good sleep = Good Health 

On this episode, Dr. Barb talks about how getting enough sleep each day is one of the most important things you can do for your health as well as reducing your risk for most chronic diseases. Sleeping well makes us feel better, more alert, energetic, and better able to perform our daily tasks. Tune in to find out how you can improve your sleep so you can reap all the benefits of this non-negotiable element of your health.

Sleep is medicine.

Wishing you all a happy and healthy holiday season!

References:

Besedovsky, L., Lange, T., Gouttefangeas, C., Jensen, A., Szczepanski, M., Lehnholz, J., . . . Dimitrov, S. (2019). Sleep supports integrin activation on antigen-specific T cells via suppression of gαs-coupled receptor signaling. Brain, Behavior, and Immunity, 81, 7. doi:10.1016/j.bbi.2019.08.031

National Sleep Foundation. (2020, March 7). The National Sleep Foundation’s 2020 Sleep in America Poll Shows Alarming Level of Sleepiness and Low Levels of Action., Retrieved from: https://www.thensf.org/2020-sleep-in-america-poll-shows-alarming-level-of-sleepiness/

Patel, A. K., Reddy, V., & Araujo, J. F. (2020). Physiology, Sleep Stages. StatPearls Publishing., Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK526132/

Ramar, K. et al. (2021) “Sleep is essential to health: An American Academy of Sleep Medicine Position statement,” Journal of Clinical Sleep Medicine, 17(10), pp. 2115–2119. Available at: https://doi.org/10.5664/jcsm.9476.

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Connect with Dr. Barb 

Instagram: @drbarbwoegerer

Email: [email protected] 

Are you overwhelmed with making healthy changes? 

In today's episode Dr. Barb explains how a small change can create a snowball effect when it comes to your health.  She explores how small changes can help you get unstuck and into transformation mode. By implementing this practice you can skip the hard part of gathering enough energy, motivation, willpower or courage to tackle your health goals. 

Tune in to hear how you can make small lifestyle changes that can have a huge impact on your health. Adopting a “one small step at a time” approach may seem not to matter very much in the moment, but sometimes, one small step is all it takes. 

Book referenced:

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Connect with Dr. Barb

Awaken Your Path To Wellness will  ignite your passion for a healthy lifestyle. Each episode will contain ideas, tips and practical approaches so you can create a wholesome and fulfilling life!