Dr. Lisa Lewis | Functional Medicine Doctor | Naturopath | Holistic Health

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FUNCTIONAL MEDICINE DOCTOR & NATUROPATHIC MEDICINE

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DR. LISA LEWIS | HOLISTIC HEALER

At the Lewis Healing Institute we focus on Superwoman Wellness, Functional Medicine, and Acupuncture. Our purpose is to treat based on this philosophy – “The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease.”

Determining the cause of disease, great nutrition together with nutritional supplements, a healthy dose of sun and physical activity and stress management are keys to achieving health. Prevention is worth a thousand cures is central to our work at LHI. When you take care of yourself and your body by making healthy lifestyle choices and make self-care a priority, your health is more likely to flourish.

Some of the therapies and treatment modalities used at LHI include: Lifestyle changes, such as diet and exercise, Herbalism, Nutritional supplementation, Homeopathy, Mental health counseling as well as other additional services designed to support your holistically healthy lifestyle.

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Click the link to apply for a Discovery Session with our holistic healer Dr. Lewis. Functional medicine doctor, acupuncturist, and naturopath.

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Merry Christmas and Happy Holidays!

Merry Christmas and Happy Holidays!

Day 12: Embrace Joy & Epigenetics #12daysofhealthy

Day 12: Embrace Joy & Epigenetics
#12daysofhealthyhormonehacks

We underestimate the influence mindset has on our hormones or the power of epigenetics. But ‘tis the season to be full of joy, happiness and gratitude, which can positively impact our hormone health.

Our genes determine only about 20% of our health, leaving 80% determined by our life choices, mindset, and environment. The concept of epigenetics looks at this interplay of hereditary genes versus how they actually express themselves based on a person's lifestyle.

You are not destined to become the collection of your genes. You can alter your gene expression and boost hormone health by maintaining a positive mindset, a clean environment, and healthy choices.

The holidays are a time to reflect on all that has happened over the past year. It's a time to find gratitude in even the darkest moments for the lessons learned and an opportunity to look ahead to the future.

So today, I leave you with this last tip. If you do nothing else I’ve talked about this holiday season for your hormones, embrace joy and positively influence epigenetics and your hormones.

Take a moment to write down at least three things that brought you joy or that you’re grateful for daily.

As I reflect on what I’ve journaled over the year, I can see the vast changes in my body and life, the challenges I have overcome and what I can appreciate even on the most challenging days.

Give your epigenetics and hormone balance a boost today and throughout the year.

Happy holidays!

P.S. Drop a comment below with what you are grateful for this holiday season, and I’ll share what I’m grateful for in the comments.
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#epigenetics #functionalmedicine #hormonebalance #autoimmunity #hormonehealth #thyroidthealth #guthealth #healthtips #drlisalewis #adrenalfatigue #fatigue #energy #cortisol #normallabs

Day 11: Introduce Intermittent Fasting #12daysofhe

Day 11: Introduce Intermittent Fasting
#12daysofhealthyhormonehacks

Warning: Consult with your functional health practitioner before playing around with fasting if you suffer from more severe hormone imbalances and fatigue.

Introducing intermittent fasting can help offset the intake of carbs and sugars so the body doesn’t become over-saturated. Keeping your insulin levels more normal and promoting better hormone balance.

Various philosophies around intermittent fasting work differently for different people. For example, women’s hormones and those with more severe adrenal or thyroid imbalances are more sensitive to extended fasting periods, so I recommend easing your way into it.

Here is what I do and suggest to patients as a way to intermittent fast from carbs or sugars specifically:
- Stop eating by 7 pm (if you wake around 6 am, if not, adjust earlier or later)
- Fast overnight while sleeping into the next morning
- Have a matcha green tea with ghee or full-fat coconut milk if you feel like you need something
- Have your first “meal” that has carbs around lunch

This is approximately a 12-16 hour fasting period giving your body a break from carbs/sugars, yet the ghee and/or coconut milk will still give you some fuel.

Intermittent fasting 2-3 days a week helps your body become “fat adapted,” meaning your body will tap into fat stores for fuel and be less reliant on carbs for energy. Being fat adapted promotes better balance and utilization of the hormone leptin, which regulates fat distribution and loss.

Intermittent fasting doesn’t require much work at all; it’s just about being mindful of what you’re putting in your body. If you overindulge, give it a try to help keep your hormones happy this holiday season!

P.S. Don’t forget to comment for support with your health.
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#intermittentfasting #functionalmedicine #hormonebalance #autoimmunity #thyroidthealth #guthealth #normalabs #healthtips #drlisalewis #adrenalfatigue #fatigue #cortisol

Day 10: Turn Down the Intensity #12daysofhealthyho

Day 10: Turn Down the Intensity
#12daysofhealthyhormonehacks

Typically we think of mental or emotional stress that we encounter from work, relationships or decision-making when hearing the word stress.

But…

STRESS IS ANYTHING THAT CREATES A BURDEN ON THE BODY

Stressors can also be inflammatory foods, lack of sleep, toxins, and exercise when your body is already depleted.

Stress initiates inflammation - the root of all dysfunction, especially when it comes to hormones.

We tend to overindulge in foods - eggnog, holiday cocktails, cookies or other sweet treats during the holidays. The typical response then is to “work off” all the indulgences. Seems reasonable, right?

Exercise can stress the body when it’s already under a LOT of stress from traveling and holiday happenings. Hitting the gym hard after a late night, getting poor sleep, indulging in holiday treats or dealing with a lot of emotional stress is the exact opposite of what your body probably needs.

Intense exercise, when the body is already dealing with a burden of stress, can put more strain on hormones such as cortisol, estrogen, thyroid and testosterone and have the exact opposite effect of what you hope it would be doing.

Instead of running, hitting the weights hard or pushing yourself in a class, opt for some movement that is more vital such as:

A nice long walk
A yoga class or pilates
Interval training with 1-2 minute breaks to recover between sets

Daily body movement is essential for hormone balance, too. Be mindful of what your body is capable of doing daily. It depends on the stressors you might have encountered over the last 24-48 hours.

So trust me and your body. Turn down the intensity; your hormones will thank you 🙂

P.S. Comment if you want to learn more about saliva testing.
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#stress #functionalmedicine #hormonebalance #autoimmunity #hormonehealth #thyroidthealth #guthealth #healthtips #drlisalewis #adrenalfatigue #fatigue #cortisol #normallabs

Day 9: Benefit of Bone Broth #12daysofhealthyhormo

Day 9: Benefit of Bone Broth
#12daysofhealthyhormonehacks

Bone broth is a superfood for your immune system and gut health, where many hormone interactions occur, such as...

● The conversion of thyroid T4 to T3
● Conversion of glucocorticoids to androgens (steroid hormones)
● Neurotransmitters such as serotonin and dopamine production

Approximately 80% of your immune system is in the gut. The immune system cells also synthesize, store and secrete hormones identical to the hormones of the endocrine glands (thyroid, estrogen, progesterone, testosterone, insulin hormones etc.)

Bone broth helps keep your gut healthy and your hormones healthy too. It’s rich in minerals for immune system function plus has healing compounds for the intestinal lining such as glutamine, collagen, glycine and proline.

Bone broth is different from your everyday chicken, beef or vegetable stock. Bone broth is made by simmering the animal bones (commonly chicken or beef), where all of the beneficial nutrients come from to support hormones!

Grab grass-fed, organic bone broth at any health food or grocery store.

Here are ways you can incorporate bone broth daily to support hormones through the holidays:

● Drink a hot cup with added spices; ginger, sea salt, and cayenne are great!
● Use it in any recipe as stock or broth (gravy!)
● Make a simple soup of celery, carrots, sea salt and pieces of chicken (boil, then serve)

Bone broth also improves your gut health, boosting nutrient absorption from other foods you eat to promote positive hormone balance.

Give yourself and your hormones the gift of bone broth this holiday season!

P.S. Have you ever tried to make your bone broth? How did it turn out?
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#bonebroth #functionalmedicine #hormonebalance #autoimmunity #thyroidthealth #guthealth #healthtips #drlisalewis #adrenalfatigue #fatigue #energy #cortisol #normallabs

Day 8: Sing, Gargle, Gag #12daysofhealthyhormoneha

Day 8: Sing, Gargle, Gag
#12daysofhealthyhormonehacks

Did you know that singing to holiday songs can promote hormone balance? So can gargling water and initiating a gag reflex.

You’re probably wondering how these actions help balance hormones, but that’s what this 12 Days of Healthy Hormone Hacks series is all about!

Singing, gargling and gagging all stimulate and strengthen the vagus nerve, the longest nerve in your body. The vagus rules important organ activity in the:

Brain (neurotransmitter hormones!)
Neck (thyroid hormones!)
Intestines (more neurotransmitter, thyroid and other hormone activity!)
Liver (excretion of excess hormones!)
Pancreas (insulin and related hormones!)
Kidney (cortisol and DHEA hormones!)
And reproductive organs (estrogen, progesterone and testosterone hormones!)

That’s a lot of organs producing essential hormones and performing critical functions in the body!

If the vagus nerve is weak, it won’t be able to do a good job telling the rest of the organs in your body to do their job; therefore, hormone production and balance will take a hit.

Your vagus nerve also translates information between the gut and the brain. If one of them is not getting the right signals, the whole ship can sink!

Don’t worry; it’s super easy to strengthen your vagus nerve, especially during the holidays! Next time your favorite holiday (or other) song comes on the radio, sing your face off to stimulate that vagus nerve.

You can also gargle water daily - it should be long enough to make it feel challenging. Or the next time you brush your teeth, lay your toothbrush on the back of your tongue and push down to activate a gag reflex.

Missed the previous tips? No worries! Check your feed and comment with any questions you have!

P.S. DON’T FORGET TO SAVE THIS POST FOR FUTURE REFERENCE!
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#vagusnerve #functionalmedicine #hormonebalance #autoimmunity #drlisalewis #thyroidthealth #guthealth #healthtips #adrenalfatigue #fatigue #cortisol #normallabs

Day 7: Start Journaling #12daysofhealthyhormonehac

Day 7: Start Journaling
#12daysofhealthyhormonehacks

When I started journaling, I was reluctant because I didn’t want to add more tasks to my day. I soon found it to become a way for me to increase my awareness of why my hormone health was so challenged

Journaling is an efficient way to increase your chances of balancing your hormones.

Writing down your experiences during the holidays serves many purposes, but one significant objective is to increase your awareness of the foods you’re eating and how they affect your body.

Journaling and tracking your foods, beverages, bowel and urine habits, exercise, and mental and physical state helps you better connect with yourself.

When you’re on autopilot, there are things you miss during the holidays. When journaling, you’ll mentally process your food at least three times:
● when you eat,
● when you write it down, and
● when you read it

Allowing you to be more in tune with yourself and the food you’re eating.

Actually writing and putting pen to paper solidifies the connection in your brain, but you can use any electronic device. Also, there are tracking program apps you can download.

Just create a system and stick with it, be consistent, and journal as much about your daily holiday experience as possible.

Write down your feelings, including your emotions, energy and physical stress levels. Your journal is the place to chart your ups and downs during the holidays. What’s important is that you depict a picture of the ebbs and flows of your day.

Remember, journaling is for you; there are no hard and fast rules. You’ll learn things about yourself that will surely surprise you.

And you might even create a keepsake that you can read years later filled with unforgettable memories.

P.S. DON’T FORGET TO SAVE THIS POST FOR FUTURE REFERENCE!

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#journaling #functionalmedicine #hormonebalance #autoimmunity #thyroidthealth #guthealth #healthtips #drlisalewis #adrenalhealth #fatigue #cortisol #normallabs

Day 5: Crush Some Cruciferous Veggies #12daysofhea

Day 5: Crush Some Cruciferous Veggies
#12daysofhealthyhormonehacks

It’s the last full weekend before Christmas, and all through the town, Christmas cocktails are flowing… meaning estrogen levels are rising.

One alcoholic beverage can increase estrogen levels in the body for up to 24 hours, but this time of year, there’s bound to be more than one drink. With back-to-back holiday festivities, our bodies may not get a full 24-hour break for estrogen levels to fall back to normal.

Aside from alcohol, there is a whole category of toxins called xenoestrogens, such as plastics, that we likely come in contact with more frequently this time of year that also increase estrogen.

Constantly elevated estrogen levels from alcohol consumption or toxin exposures can lead to estrogen dominance which can trigger thyroid imbalances, sleep issues and mood swings.

But don’t worry, you can still indulge this holiday season if you focus on crushing some cruciferous veggies.

Cruciferous vegetables are a staple in an anti-estrogenic type of diet or lifestyle. They contain a compound called DIM (3’3 diindolylmethane), which helps your body remove estrogen through the liver.

DIM isn’t the only reason why cruciferous veggies are anti-estrogenic. Most of them also contain chlorophyll (found in the green leaves) which aids in reducing estrogen through improved liver health.

Next time you eat, see where you can incorporate some of these cruciferous veggies...
● Arugula
● Bok Choy
● Broccoli
● Brussels Sprouts
● Cabbage
● Cauliflower
● Collard Greens
● Kale
● Mustard greens
● Radish
● Turnip
● Watercress

Many popular holiday side dishes include roasted Brussels sprouts and kale salads.

Keep that estrogen in check with cruciferous veggies!

P.S. What’s your favorite cruciferous vegetable?
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#cruciferousvegetables #functionalmedicine #hormonebalance #autoimmunity #thyroidthealth #guthealth #healthtips #adrenalfatigue #energy #drlisalewis #cortisol #normallabs

Day 4: Wake Up with Warm Lemon Water #12daysofheal

Day 4: Wake Up with Warm Lemon Water
#12daysofhealthyhormonehacks

It’s cold outside ❄️ so why not start your day with some warm lemon-salted water while you brew your usual cup of joe or tea?

Beyond warming you up, your hormones can hugely benefit you by starting your day with warm water enhanced with a slice of lemon and a pinch of Himalayan or sea salt.

Lemons have been shown to help detoxify the liver. The liver is where we convert hormones, such as thyroid T4 to T3, and it helps to excrete excess hormones, such as estrogen, which can lead to weight gain, sleep and mood issues if it builds up.

A pinch of Himalayan or sea salt promotes better hydration and electrolyte balance which is essential for hormone and bodily functions. The magnesium, sodium and potassium in the salt nourish the adrenal glands, which primarily produce cortisol and DHEA hormone and contribute to the production of adrenaline, estrogen and other hormones.

Warm or room temperature water aids in the absorption of the lemon and salt nutrients into the body in addition to promoting digestive function and bowel movements, which is how we excrete toxins that can impact hormone balance or excess hormones themselves. Essentially, warm water gives the insides of your body a gentle nudge to get going instead of a cold electric shock to get out of bed.

During the craziness of the holidays, we are more likely to forget to drink water throughout the day and indulge in other activities such as drinking alcohol, coffee and traveling, which dehydrate and rob us of nutrients even more.

This holiday season, see if you can add a cup of warm, lemon-salted water to your morning and give your hormones a healthy boost to start your day!

P.S. Comment on the Hormone Hacks you’ve tried so far.
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#warmlemonwater #functionalmedicine #hormonebalance #autoimmunity #hormonehealth #thyroidthealth #guthealth #healthtips #drlisalewis #adrenalhealth #adrenalfatigue #energy #cortisol #normallabs

Day 3: Go Green - #12daysofhealthyhormonehacks Du

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