Recognizing the Signs of Burnout in Athletes: When Rest Becomes the Real Training
Learn how to recognize the early signs of athlete burnout, from mood swings and recurring injuries to chronic fatigue. A must-read for runners, trainers, and competitive athletes seeking long-term health and performance.
The Runner’s Reset: Post-Race Recovery Tips for a Strong Comeback
Discover natural, science-backed post-race recovery tips for runners—from hydration and sleep to anti-inflammatory foods and immune support. Run strong, recover smarter.
Why Inflammation Matters: The Root of Chronic Illness
When it comes to chronic illness, inflammation is not just a symptom — it’s often the spark that lights the fire. From autoimmune disease to heart disease, chronic pain to brain fog, inflammation is the common thread running through many of the conditions that affect millions of people every day.Yet, inflammation is often misunderstood or dismissed as a vague concept. In reality, it’s one of the most important signals your body gives you that something deeper is going on. And if left unchecked, it can silently contribute to long-term damage and dysfunction. What Is Inflammation? Inflammation is your body’s natural defense response to injury, infection, or irritation. In the short term, it’s a good thing — it helps you heal.But when inflammation becomes chronic, it shifts from helpful to harmful. Instead of resolving, it lingers. It becomes a constant low-level fire in the body, disrupting normal function and setting the stage for disease. Chronic Inflammation: The Hidden Driver Research continues to link chronic inflammation to a wide range of health issues, including: Autoimmune diseases (like Hashimoto’s, rheumatoid arthritis, lupus) Cardiovascular disease Type 2 diabetes and insulin resistance IBS and gut disorders Chronic fatigue and fibromyalgia Hormonal imbalances Neurodegenerative conditions (Alzheimer’s, Parkinson’s) Depression and anxiety What many people don’t realize is that inflammation isn’t just something that happens to you — it often stems from identifiable sources: Poor diet (high sugar, processed foods, food sensitivities) Hidden infections Environmental toxins or mold exposure Unresolved stress or trauma Gut dysbiosis or leaky gut Sleep disturbances Don’t Ignore the Smoke Think of inflammation like smoke in a house. You wouldn’t just wave it away and ignore it. You’d go looking for the fire. The same goes for your health. Chronic inflammation is a sign that something deeper needs your attention.Unfortunately, in conventional medicine, symptoms are often managed without asking: What’s driving this inflammation in the first place? That’s where functional medicine shines. We look upstream to find and address the root causes. Healing Happens When Inflammation Is Resolved The good news is, inflammation is not your enemy. It’s a signal. And when you listen to that signal and investigate the cause, you open the door to true healing.Whether it’s identifying a hidden infection, cleaning up your diet, supporting gut health, or reducing stress, addressing inflammation at its source is one of the most powerful ways to reclaim your health and prevent future illness. Ready to Find the Source of Your Inflammation? At Salus Natural Medicine, we help patients uncover and address the hidden drivers of chronic inflammation using advanced testing, root-cause investigation, and whole-person care. If you’re tired of treating symptoms and want to find lasting relief, we’re here to help.Visit www.salusnatmed.com to learn more or schedule a consultation.
Therapeutic Diets vs. Lifestyle Diets: What’s the Difference and Why It Matters
When it comes to food and healing, not all diets serve the same purpose. In the world of functional and integrative medicine, understanding the difference between therapeutic diets and lifestyle diets is essential for long-term wellness, especially for those living with chronic illness or inflammation. Here’s what you need to know. Therapeutic Diets: Targeted Healing Tools Therapeutic diets are designed as short-term interventions to promote healing, manage symptoms, and address specific health concerns. Think of them like a “prescription”—used strategically, and only for a period of time. A plate of a healthy, balanced meal. Purpose: Remove inflammatory triggers Support gut healing and immune balance Identify food sensitivities Reduce symptoms of chronic conditions Examples: Autoimmune Protocol (AIP): An elimination diet that removes potential immune triggers to help calm autoimmune activity. Elimination Diet: A methodical approach to identifying food sensitivities by removing and reintroducing common allergens. Low Amylose Diet: A diet that limits certain starchy foods to reduce inflammation and support immune modulation, especially in conditions like mold illness or chronic infections. Low FODMAP Diet: A short-term approach to reduce fermentable carbs that contribute to IBS and digestive discomfort. Duration: Typically 4 to 12 weeks Always best guided by a healthcare provider Therapeutic diets can be life-changing for people with autoimmune disease, IBS, fatigue, skin conditions, and more. However, they are not meant to be permanent. Once the root causes are addressed and the body has had time to heal, the goal is to transition to a more sustainable approach. Lifestyle Diets: Nourishment for the Long Haul Lifestyle diets, on the other hand, are long-term patterns of eating that support health and prevent disease. These diets are more flexible, nutrient-rich, and designed to be sustainable for everyday life. Purpose: Promote balanced nutrition and variety Reduce long-term inflammation Support energy, digestion, mood, and immune function Examples: Mediterranean Diet: Emphasizes vegetables, fruits, olive oil, fish, and whole grains—known for its heart and brain health benefits. Paleo Diet (whole food-based): Focuses on nutrient-dense foods like vegetables, meats, nuts, and seeds while avoiding processed foods, grains, and dairy. Anti-inflammatory Diet: A flexible, plant-forward diet that includes a variety of whole foods known to reduce inflammation and oxidative stress. Plant-based or Vegetarian* (whole food-focused): Centers around vegetables, legumes, fruits, and whole grains while minimizing processed foods and emphasizing nutrient density. Duration: Ongoing; meant to evolve with your health goals and preferences A good lifestyle diet moves you away from the Standard American Diet (SAD), which is often high in sugar, processed foods, and inflammatory fats. Instead, it emphasizes real, nutrient-dense foods like vegetables, fruits, legumes, whole grains, clean proteins, and healthy fats. Comparison Chart Feature Therapeutic Diets Lifestyle Diets Primary Goal Heal, reduce inflammation, identify triggers Support long-term wellness and disease prevention Duration Short-term (4–12 weeks) Long-term, ongoing Structure Restrictive, highly specific Flexible, adaptable Use Case Active illness, flare-ups, or diagnostic tool Everyday living, maintenance of health Examples AIP, Elimination, Low FODMAP, Low Amylose Mediterranean, Paleo, Anti-inflammatory, Plant-based Needs Supervision? Yes, ideally practitioner-guided Not required but often helpful Transition Goal Shift into a sustainable lifestyle approach Evolve with personal preferences and health goals Why the Distinction Matters Understanding the difference between therapeutic and lifestyle diets helps you apply the right tool at the right time: If you’re in a health crisis, a therapeutic diet can bring fast relief and help uncover hidden contributors to inflammation. Once you’re stable, a lifestyle diet helps you maintain progress and continue feeling well without feeling restricted. The transition from therapeutic to lifestyle eating is one of the most powerful phases in a healing journey. It allows you to sustain your results, build resilience, and enjoy food as a lifelong source of nourishment and joy. Need Help Finding the Right Diet for You? At Salus Natural Medicine, we guide patients through personalized nutrition strategies that match their unique health needs. Whether you’re dealing with a chronic condition or just want to feel better in your body, we can help you find a path that works.Visit us at www.salusnatmed.com or contact our office to learn more. *Note; Although people choose vegetarian or vegan diets as a lifestyle diet, I don’t. I use them as therapeutic when needed or when a person has an allergy to meat. (with the exception of a patient being vegetarian due to religious reasons). I don’t recommend diets that long term lead to nutrient imbalances and deficiencies, which then end up causing illness instead of health.
How to Get Healthy series: Transforming into Living a “Clean Product” Life
The conveniences of modern living and environmental damage pose certain risks to our health and well-being. Beyond diet, we must address factors like heavy metals, fuels, microplastics, pesticides, endocrine-disrupting chemicals, water damage/mold, smoking, and pollution. These can damage the cells, leading to cancer, hormonal disruption, brain damage, and/or digestive and endocrine diseases. Changes in these areas can improve cognition, liver, hormones, digestive, and energy levels, extend longevity, and prevent cancer and metabolic disease. Step 1: Improving the Quality of water with filtration The conveniences of modern living and environmental damage pose certain risks to our health and well-being. Beyond diet, we must address factors like heavy metals, fuels, microplastics, pesticides, endocrine-disrupting chemicals, water damage/mold, smoking, and pollution. These can damage the cells, leading to cancer, hormonal disruption, brain damage, and/or digestive and endocrine diseases. Changes in these areas can improve cognition, liver, hormones, digestive, and energy levels, extend longevity, and prevent cancer and metabolic disease. Understanding your water quality and filtration needs is crucial in choosing the right system. Reverse Osmosis (RO) Filters: Using a semipermeable membrane removes many contaminants. Removes: Dissolved salts, heavy metals, fluoride, nitrates, and other contaminants. Common uses are under-sink systems and whole-house systems.Activated Carbon Filters: Use Activated Carbon to adsorb impurities and contaminants. Removes: Chlorine, volatile organic compounds (VOCs), sediment, and certain odors and tastes—common uses: Household water pitchers, under-sink filters, faucet-mounted filters.Ultraviolet (UV) Filters: Use ultraviolet light to disinfect water by killing bacteria and viruses. Removes: Bacteria, viruses, and other microorganisms—Common uses: Whole-house systems, commercial water purification. Choosing the Right Filter Identify Contaminants: Test your water to determine what contaminants are present. Purpose: Decide whether you need filtration for drinking water, the whole house, or specific uses (e.g., showering). Budget: Consider the cost of the system and ongoing maintenance expenses. Maintenance: Factor in how often the filter media needs to be replaced and the ease of replacement. Different filtration systems are designed to address specific issues, so understanding your water quality and filtration needs is crucial in choosing the right system.Brands we like: Aquatru, Bluvua, Berkey Aquatru: https://amzn.to/4bdu5Uy Aquatru (smaller): https://amzn.to/4cvJDUr BlueVua: https://amzn.to/3KUeUVy Berkey: https://amzn.to/3KSrvIyShower Water Filters: Our skin is our largest organ, and filtering our shower water offers many key health benefits, ranging from improved skin and hair health to reduced exposure to potentially harmful contaminants. Here are some of the primary advantages: 1. Improved Skin Health Shower filters can remove chlorine from water, which can be harsh on the skin. Chlorine can strip away natural oils, leading to dryness and irritation. People with sensitive skin conditions, such as eczema or psoriasis, may find relief as filtered water reduces irritants that can exacerbate these conditions. Filters can remove other chemicals and impurities that might cause skin irritation, resulting in smoother and healthier skin. 2. Healthier Hair Chlorine and other chemicals can make hair dry and frizzy. A shower filter can help maintain the hair’s natural moisture balance. For those who color their hair, removing chlorine and other chemicals can help preserve the color longer and prevent fading. Filtered water can reduce scalp irritation and dryness, promoting a healthier scalp and potentially reducing dandruff. 3. Reduces Exposure to Harmful Chemicals Shower filters can remove contaminants, including heavy metals (such as lead and mercury), volatile organic compounds (VOCs), and other harmful substances. Chlorine can vaporize in hot shower water, inhaling chlorine vapors, irritating the respiratory system. A shower filter can reduce this exposure. 4. Improves Air Quality: By removing chlorine and other volatile chemicals, shower filters can improve the air quality in your bathroom, making it healthier to breathe. 5. Enhanced Shower Experience Filtered water can feel softer on the skin and hair, making showers more pleasant. Shower filters can help reduce scale buildup on shower heads and tiles by removing minerals and other impurities, making cleaning easier. 6. Health Benefits for Sensitive Individuals People with allergies or asthma may benefit from reduced exposure to airborne chemicals and contaminants. Children, the elderly, and individuals with compromised immune systems may be more sensitive to contaminants in water, and a shower filter can help reduce their exposure. 7. Environmental Benefits By filtering out chemicals and contaminants before they go down the drain, shower filters can help reduce the environmental impact of these substances entering the water supply. Types of Shower Filters Activated Carbon Filters: Effective at removing chlorine, VOCs, and some heavy metals. KDF (Kinetic Degradation Fluxion) Filters: Use a copper-zinc alloy to remove chlorine and heavy metals and control scale and bacteria. Vitamin C Filters: Specifically target chlorine and chloramines, often used for their skin benefits. Multi-Stage Filters: Combine several filtration methods (e.g., carbon, KDF, and sediment filtration) to remove a broader range of contaminants. Conclusion: Installing a shower water filter can benefit your health and well-being. By reducing exposure to chlorine, heavy metals, and other contaminants, a shower filter can improve the health of your skin and hair, enhance your shower experience, and contribute to a healthier environment.Brands we like: Aquasana, Waterchef, Aquahomegroup Water Chef: https://amzn.to/4b94Mms Aquasana: https://amzn.to/3xtdFJF Aquahomegroup: https://amzn.to/3REWI5R Sources: EWG, Consumer Reports, The Toxin Solution by Joe Pizzorno Step 2: Improving indoor air with Air purification Our focus now shifts to evaluating the air quality we breathe at home and work, as indoor air can often be more polluted than outdoor air. By understanding the sources and effects of indoor air pollution and reducing exposure, you can significantly improve the air quality in your home and protect your health. Factors that contribute to indoor air pollution and its potential impact on health include. Types of Air Purifiers and Their Functions HEPA Filters: High-efficiency particulate Air filters trap 99.97% of particles as small as 0.3 microns, including dust, pollen, and pet dander. Activated Carbon Filters: Absorb gases, odors, and chemical vapors, making them effective against VOCs and smoke. UV-C Light Purifiers: Use ultraviolet light to kill bacteria, viruses, and other pathogens, providing an additional layer of protection. Ionizers: Release negative ions that attach to airborne particles, causing them to settle out of the