Your Diet is Causing Depression and Anxiety

According to the CDC 1 in 10 Americans reports suffering from depression. Another 40 millions Americans or approximately 2 in 10 are suffering from anxiety disorders. The anxiety disorders and the medications associated with them cost our country about 1/3 of our current mental health bill. These are serious statistics that are showing how our moods can truly affect not only our relationships but also our health care cost and our budget deficit. Something needs to be done to reduce the incidence rates and fast!

Many people suffering from anxiety and depression are given anti-depressants to help cope with symptoms and attempt to get them returning to their normal lives. However not much is known about how these anti-depressants work in helping depression or anxiety and researchers aren't looking into natural methods of helping to regulate depression and anxiety. Most of these medications including Celexa, Lexapro, Prozac, Paxil, and Zoloft work by regulating the brain hormone serotonin. This brain hormone which is actually a neurotransmitter is responsible for communication within the brain and 90% of this "hormone" is actually used in your gut!  So what does this mean? Well if your serotonin levels are low it can not only cause depression, anxiety, sexual desire, appetite, memory loss, temperature regulation troubles, insomnia, but also effect digestion and how you absorb the nutrients your body needs for everyday body functions.

Serotonin is made from amino acids which are the broken down form of the protein that you should be ingesting everyday. These amino acids are necessary for not only muscle function and energy usage but they are also used to make the proteins and enzymes we use in digestion, the hormones we need to regulate our moods and metabolism, and they are the building blocks of our brains and muscles too. So if we are not eating enough protein in our diet (3-5 servings of high quality protein such as seafood and grass fed beef) then we may not have the amino acid building blocks necessary to make the serotonin required for brain and body function. In addition, if you're living an active lifestyle or working out frequently then you're going to need more protein in order to satisfy the demands of muscle building but also serotonin needs in the body.
Scientists have shown in 2011 study that increasing the protein intake in rats from 2% to 10% had an effect on increasing serotonin production levels. Want to read this article for yourself?

So what can you do to help?
1) Make sure you're getting 3-5 servings of high quality protein daily. I recommend high quality seafood or grass fed beef for the best sources. Athletes or those leading an active lifestyle and working out need more like 5+ servings of protein, so if you're questioning if you're getting enough I recommend scheduling a nutritional consultation to discuss your diet and any modifications you should make. My office does phone consultations as well to help for those unable to find a doctor or nutritionist in their area that are trained to discuss these dietary demands with them.
2) If you're not taking a fish oil or omega 3 supplement daily, then you need to add one in. Fish oil is important because it is not only a great source of essential fatty acids but it also helps to reduce systemic inflammation, aids in healing, and increases our nerve response times. Since high quantities of fish oil can thin the blood, I recommend talking to your doctor before taking a high dosage. Standard quantities of 1000-2000mg/day are usually recommended but if your diet is lacking or you have an autoimmune or systemic inflammation it may be advisable to take up to 5000mg/day for up to 6 weeks.
3) If you're depressed or suffering from anxiety and you're currently taking an anti-depressant, I'd highly recommend talking to your doctor about reducing or monitoring your dosage of  medication if you're going to put these above steps into action. I've seen many patients recover or completely eliminate anti depressants once they've restored their dietary protein intake and thus serotonin balance.

Paleo Diet Update

So I just wanted to send out a quick update on how my 30 Day Paleo Diet challenge went since it is now September 1st. Unfortunately (and somewhat thankfully) I do not have before and after pictures, however I can tell you that I've lost a total of 20 pounds just by changing my diet and no I did not add in an exercise program or additional activities or even go on a vacation to avoid stress over the past 30 days. I did this challenge while working 60-70 hrs per week with a family to take care of and the stress of everyday life to deal with. My 2 year old has definitely not slowed down a bit throughout the month and her birthday party along with the 25+ guests from out of town did not lower stress levels at all. In addition I am proud to say that I have lost a few inches off my waist. I didn't do measurements beforehand but I know that most of my pants are very loose or falling off and my belt no longer fits due to the fact that it is on the last hole and still not small enough to keep my pants up!

All I did was stick to a diet rich in protein 3-4 times a day and full of fresh fruits and vegetables. I admit I did cheat a few times and I did enjoy cake and ice cream at my daughter's birthday party but for the most part I stuck to a 90/10 or better diet where 90% of the time I ate Paleo and the other 10% I enjoyed some non Paleo items like coffee, processed sugars, pizza, tacos, and other things. The first 2 weeks were the worst due to the fact that my blood sugar had to level out and my body had to get used to regulating insulin levels better. I found that if I didn't eat every few hours with some protein containing snack like peanut butter and celery during that first two weeks I got headaches due to low blood sugar. It was definitely NOT pleasant, but I can tell you that 30 days was totally worth it for the changes I've seen!!

Overall I have had many changes and noticed quite a few differences in how my body is functioning. I have felt a huge difference in my energy levels and awake feeling much more refreshed and well rested. I am able to concentrate and focus on tasks and projects during the day much better. I have also noticed a huge change in my mood and have found that not only have I been happier and smiling more, but PMS symptoms have decreased, I'm less irritable (this goes for child mishaps, family disputes, and even my pet peeves), and my skin has also been much clearer. In addition, I've found that I'm snacking less and actually feeling hungry when I need to eat rather than before when I never really felt hungry and snacked frequently throughout the day. My husband, friends, coworkers, and even my patients have noticed a difference and even commented on it to me as well. (Boy does that feel great!)

I am planning on sticking to a Paleo dominant diet (again aiming for the 90/10 rule) for the month of September and will be actively exercising with aerobic and weight lifting exercise in the month of September to see how big of a difference both this diet and exercise can make for me. I'll keep everyone updated on my progress.

High Magnesium can Lower Blood Sugar

Obesity and diabetes rates are soaring in the United States and many Americans are finding it harder and harder to keep their blood sugar stable. Metformin and other diabetic medications are being given to individuals who are showing pre-diabetic and insulin resistance in an effort to slow the progression to Type 2 Diabetes. This is a huge concern because these medications can have debilitating side effects such as headaches, diarrhea, nausea, indigestion, and even vomiting which can severely impact the daily lives of these patients.

We need to find some natural options for these individuals that can help to restore normal blood sugar and decrease insulin response. I've already discussed in previous blogs how diet can play a huge role in not only how your body uses the food you eat, but also how most white flour products (breads, pasta, and processed or boxed foods) and processed sugars can also alter the way your metabolic hormones respond to the food you intake. My recommendations up to this point have been to increase water intake to half your body weight in ounces daily, get 8-10 servings of fruit and vegetables everyday, and to cut out or significantly reduce the amount of bread products and processed sugars you consume. For many of my patients I have also recommended Sugar Balance to help restore insulin response associated with syndrome X, obesity, and type 1 and 2 diabetes.

According to a recently published study from the Medical College of Qingdao University in China, high dosages of magnesium have been shown to significantly lower increased blood sugar, fasting blood glucose, and also increase the expression of insulin receptors on the pancreas and in skeletal muscle in Type 2 diabetic rat models. This study compared magnesium dosages of low (200mg) to medium (1000mg) to high (2000) daily. This is a huge step towards understanding the relationship of essential nutrients in regulating body processes and also introducing an additional mineral that should be evaluated in individuals with insulin resistance and diabetes.

So whats the big deal about magnesium? Well it's used by every organ in your body including the heart, muscles, and kidneys and it also helps to build bone and teeth strength. Approximately 90% of Americans are magnesium deficient and since most of us aren't eating our nuts and dark green leafy vegetables we are really lacking! So how can you make sure that you're getting enough magnesium? I usually find that many of my patients that are suffering from muscle cramping, spasms, and overall tightness are severely deficient in magnesium. I recommend you should start by talking to your doctor about taking a high quality and highly absorb able form of magnesium such as Triple-Mag to increase your magnesium intake. Since individuals vary in how much of a deficiency of magnesium they need, I usually recommend a nutritional consultation with our office by appointment or phone consultation on risk factors, dietary intake, and how to perform a magnesium calibration to make sure you're getting enough.

As a helpful guide to determine if you're magnesium deficient, I've listed common symptoms of magnesium deficiency below:

• Agitation
• Anxiety
• Restless Leg Syndrome
• Sleep disorders
• Irritability
• Nausea
• Vomiting
• Abnormal heart rhythms
• Low blood pressure
• confusion
• muscle spasm or weakness
• hyperventilation
• insomnia
• poor nail growth
• seizures

If you're concerned that many of these symptoms apply to you or that you're not getting enough magnesium, I highly recommend calling our office to schedule a phone consultation to determine risk factors, your dietary intake, and how much magnesium you truly need. Call 309-689-6200 to schedule your consultation with Dr. Andrea Schnowske today.

Fibromyalgia and muscle cramping is linked to a deficiency in this nutrient...

Are you suffering from anxiety? Having muscle spasms or cramping? Having trouble getting to sleep or staying asleep? You are not alone. In fact, 70% of Americans are not getting enough of this essential mineral and only 20% of Americans are getting even half of their daily value. What is this mineral? Magnesium!


Magnesium is essential for a properly functioning nervous system including nerve conduction and electrolyte balances. Magnesium is also necessary for proper muscle function as it's the body's natural muscle relaxant. Low magnesium has also been associated with personality changes and depression. Magnesium is responsible for over 300 enzyme reactions in the body and is also needed for proper blood coagulation, energy production, bone and cell formation, and nutrient absorption.


How do you know if you're deficient? Not by a blood test! Only 1% of the body's magnesium is found in the blood and only .3% is found in the blood serum, so a blood test will not identify a magnesium deficiency. In fact, magnesium deficiency may actually show up as a calcium deficiency since they complement each other in the body. If your doctor has recommended you take a calcium supplement, you need to take magnesium supplement with it. Low magnesium coupled with high calcium intake will actually lead to calcification of the heart, arteries, and other organs which can put you at risk for many other health conditions. The best ratio to guide yourself by is a 1:1 calcium to magnesium ratio. However, make sure you're not using a supplement with only magnesium oxide in it, as this form of magnesium isn't absorbed efficiently and is really a waste of your money. Here's a great product with three different and very absorbing forms of magnesium, Triple Mag.


What are some risk factors for magnesium deficiency?


1) Drinking dark colored carbonated beverages. The phosphates contained in dark beverages bind with magnesium in the body to reduce your magnesium levels.
2) Eating or drinking highly sugary products including those with artificial sugar. Refined sugar has no magnesium and actually causes your body to excrete magnesium through the kidneys. In addition, these products also strip your body of many other highly essential nutrients and can leave you at risk for many health problems.
3) Drinking caffeinated beverages. Caffeine works similarly to refined sugar in that it causes the kidneys to excrete magnesium.
4) Drinking alcoholic beverages. Alcohol also increases kidney excretion of magnesium. Alcohol also tends to lower the efficiency of your digestive tract and lower Vitamin D levels which can further lower magnesium levels. 
5) Taking diuretics, heart medications, asthma medication, birth control pills, or estrogen replacement therapy. These medications will also increase magnesium excretion through the kidneys.
6) Excessive stress in your life whether from physical, emotional, or psychological stressors. Stressful conditions cause the body to use more magnesium and a lack of magnesium tends to make stress responses more severe. The hormones associated with stress, adrenaline and cortisol, were also associated with magnesium deficiency.
7) Do you have GI or digestive issues? Many issues with magnesium deficiency arise from an improperly functioning digestive tract. If your "good" intestinal bacteria aren't at the proper levels and you're not eating a diet to make them thrive you're putting yourself at risk for many other nutrient deficiencies. A probiotic with numerous strains of intestinal bacteria can help solve this problem along with a diet rich in fruits and vegetables. I recommend Ultrabiotic or Pedia biotic for children.
8) Are you over 55? Older adults are particularly susceptible to lower magnesium levels due to lower diet levels of calcium, decreased absorption in the kidneys and GI tract due to aging, and stress levels.


Need some guidance? Call my office to setup a nutritional consultation in the office or on the phone 309-689-6200.

Why your diet is failing you...

Have you been yo-yoing between diets only to find yourself gaining the weight back after you return to normal eating? Do you drop weight quickly in the first week of your diet and then plateau? Do you find yourself exhausted and craving foods your whole diet? Then you're doing it wrong! Many diet choices today have dire consequences for your body metabolism and your blood sugar especially if  you are eliminating carbs altogether or limiting yourself to a select number of calories per day. Today I'm going to share with you how your body actually uses the food you eat and some common misconceptions about dieting. I'll also give you some healthy options to start losing weight and changing your metabolism for smarter food choices that automatically melt the weight off.

Diet myth #1: Eat less calories. 
Your body is designed to use the calories you eat, however when we eat less calories our bodies actually adapt. Dieters have long used the mentality that when we eat less calories our bodies will break down fat and we will thus lose weight. However, what most people don't realize is that your body metabolism adjusts to the amount of calories you take in. So when you starve yourself by eating a very low calorie diet, your metabolism will slow down naturally. For example, if your normal metabolism burns 2000 calories per day and you start eating 1000 calories per day then your body's metabolism will adjust to burn only 1000 calories per day.

Diet myth #2: Don't eat carbohydrates.
When you think of carbs do you think of breads and pastas only? Well then you're wrong! All fruits and vegetables are actually made of carbohydrates and they also supply nutrients and minerals that are needed for every day body function. When you eat fruits and vegetables they get partially digested until they travel to your small intestines where the "good" bacteria are able to break them down and use them to speed your digestive tract along. The "good" bacteria in your intestines (about 5 pounds worth) need carbohydrates to survive and thrive in your intestines and a small portion of carbohydrates are also used in your brain. Most of the fuel your body itself uses and needs is actually contained in protein but carbohydrates from fruits and vegetables are needed for a healthy digestive tract and a healthy immune system as well.

Diet myth #3: Eat smaller portions of protein.
Like I just mentioned in #2, your body needs mostly protein to survive, so we need to make sure we are getting enough. Your body tends to break down muscle before fat, especially if you're not using your muscles enough. This can lead to weight loss (muscle tends to weigh more than fat) but when you're losing muscle your metabolism will also drop. The more muscle you have, the more calories you will burn everyday. So if you're not eating enough protein, you're going to breakdown muscle and lower your metabolism which will set  you up for weight loss failure. As a general rule, most women need to aim for 4 servings of protein everyday and men should aim for 5 servings of protein per day.

So how can you change these myths?
1.) Eat smarter calories. Don't pig out on junk food and sugary drinks, but aim for 4 to 5 servings of protein daily with plenty of fruit and vegetable sources of carbohydrates.
2.) Fill up on carbohydrates. Fruit and vegetable sources of carbohydrates will actually swell with water and fill you up faster and keep you full longer than starchy pastas and breads.
3.) Eat enough protein. Your body needs protein and your calorie burning muscles are made of it. Eat enough so you don't lose muscle but burn fat instead! Women should aim for 4 servings daily and men for 5, but if you're active you need to add at least 1 more serving of protein daily.
4.) Move your muscles! Move those muscles to raise your metabolism and burn off the calories you eat plus the energy stored in your fat. Weight resistance exercise is best to build muscles and keep your bones strong, but if your bones are frail or you haven't exercised in awhile then start slow. Try walking with weights on your ankles and wrists and graduate to jogging with them. Arrange for a family hike and picnic to get everyone involved and moving.

If you're suffering any pain while exercising or moving you should check with a doctor. Chiropractors are a great solution for those with muscle strains and stiffness that are preventing people from getting the exercise they need or enjoying the activities they love. As an added bonus, most chiropractors can get you in the office within a day or two for treatment so you can return to living well faster.