gut health

Favorite Teas For Gut Health

Carrie Sink Gut Health, Healthy Lifestyle, Holistic Nutrition , , , 0 Comment
immune tea

Teas are a great way to support overall and digestive health! They are a great way to get in additional immune and digestive support as well as enhance detoxification. Food is medicine, my friend.

Below are some of my most recommended teas I use in my private practice with client care and in my own personal life. I just keep them on rotation. They are outlined with emphasis on detox support, gut and immune health.

Dandelion Root

  • Detox:
    • Dandelion root is a classic detox tea known for its ability to support liver function. It stimulates bile production, helping the liver break down and eliminate toxins more effectively. It also acts as a mild diuretic, promoting kidney health and the removal of waste through urine.
  • Gut Health:
    • It acts as a mild laxative and digestive stimulant, which can relieve bloating, improve digestion, and encourage regular bowel movements. This tea contains inulin, a prebiotic fiber that feeds beneficial gut bacteria, helping to balance the gut microbiome.
  • Immune Support:
    • Packed with antioxidants like beta-carotene and polyphenols, dandelion root helps reduce inflammation and oxidative stress, both of which are key in supporting a healthy immune system.

Nettle Leaf

  • Detox:
    • Nettle is a gentle but effective detoxifier. It supports the kidneys in flushing out metabolic waste and excess fluids, which can help reduce puffiness and support clearer skin. It also contains chlorophyll, which supports cellular detoxification.
  • Gut Health:
    • Rich in nutrients like vitamins A, C, and K, and minerals like iron and magnesium, nettle supports overall digestive function and helps calm inflammation in the GI tract. Its anti-inflammatory properties help soothe the digestive tract, and it’s rich in nutrients that nourish the gut lining. The iron and magnesium content also supports gut motility and regularity.
  • Immune Support:
    • Nettle is loaded with immune-boosting nutrients like vitamin C, vitamin A, and iron. It also contains natural antihistamines, making it beneficial during allergy season and for modulating immune response.

Peppermint

  • Detox:
    • Peppermint supports liver function and encourages bile flow, aiding in the digestion and elimination of waste. It also helps soothe the digestive tract, which indirectly supports detox efforts.
  • Gut Health:
    • One of the best teas for digestion, peppermint helps relieve gas, bloating, cramping, and nausea. It relaxes the gastrointestinal muscles, making it great for IBS and general digestive discomfort. *note if you have acid reflux or GERD, peppermint might aggravate symptoms due to it relaxing the LES allowing acid to flow back up.
  • Immune Support:
    • Menthol, the active compound in peppermint, has antiviral, antibacterial, and anti-inflammatory properties. It also helps clear sinuses and ease respiratory discomfort, making it useful during cold and flu season.

Milk Thistle

  • Detox:
    • Milk thistle is renowned for liver detox. Its active compound, silymarin, helps repair liver cells, reduce liver inflammation, and protect against toxins. It’s often used in protocols to cleanse the liver and support long-term liver health.
  • Gut Health:
    • By supporting liver function, milk thistle helps regulate bile production, which is essential for fat digestion and maintaining gut balance. It can also soothe mild indigestion and promote a healthy gut-liver axis.
  • Immune Support:
    • Its antioxidant effects protect immune cells from damage. A healthy liver also ensures optimal immune function by filtering pathogens and metabolizing immune-related hormones.

Green Tea

  • Detox:
    • Green tea is rich in catechins, particularly EGCG (epigallocatechin gallate), which supports liver detoxification and helps the body eliminate heavy metals and harmful compounds.
  • Gut Health:
    • It promotes the growth of healthy gut bacteria and inhibits the growth of harmful microbes. Green tea can also enhance the integrity of the gut lining, reduce inflammation and improve overall digestive health. *If you have H. pylori, 1 cup of green tea daily has been shown to support the eradication of this bacteria.
  • Immune Support:
    • Green tea’s combination of antioxidants and anti-inflammatory compounds supports immune system function and helps protect the body from infections and chronic inflammation.

Red Raspberry Leaf

  • Detox:
    • Though not a strong diuretic or liver cleanser like others on this list, red raspberry leaf supports detox by toning the uterus and aiding in hormonal balance, particularly in women. This can help eliminate excess hormones or toxins stored in fat.
  • Gut Health:
    • It contains tannins that help reduce inflammation in the gut lining and can soothe diarrhea or mild gastrointestinal issues. It also supports overall nutrient absorption thanks to its rich mineral content.
  • Immune Support:
    • Packed with antioxidants like ellagic acid and quercetin, it helps fight off free radicals and reduce inflammation, boosting natural immune defense.

Hibiscus

  • Detox:
    • Hibiscus has mild diuretic effects, promoting kidney health and flushing excess fluids and waste from the body. It also supports healthy blood pressure, which is an added detox benefit for cardiovascular health.
  • Gut Health:
    • Its tart, tangy flavor comes from natural acids and polyphenols that aid digestion and gently stimulate bile production. It also has antimicrobial properties that can help maintain gut balance.
  • Immune Support:
    • Hibiscus is incredibly rich in vitamin C, which supports white blood cell production and shortens the duration of colds. The anthocyanins in hibiscus also protect cells from oxidative stress.

Tulsi (Holy Basil)

  • Detox:
    • Tulsi is a powerful adaptogen that helps the body detox from physical, environmental, and emotional stress. It supports liver function and promotes elimination of metabolic waste.
  • Gut Health:
    • Tulsi calms the stomach and supports digestion, especially during times of stress. Its antimicrobial properties also help keep harmful gut bacteria in check. *great tea to support thyroid health
  • Immune Support:
    • It’s one of the best herbs for overall immune balance. Tulsi modulates immune response, enhances the body’s resistance to pathogens, and reduces inflammation, making it great for both everyday support and during illness.

Chamomile

  • Detox:
    • Supports the body’s natural detoxification by helping to calm the nervous system. Lowering stress levels allows the liver and kidneys to work more efficiently. It also promotes better sleep, which is essential for overnight detox processes.
  • Gut Health:
    • Chamomile shines in digestive health. It soothes the stomach lining, relieves indigestion, cramping, and gas, and is often used to calm symptoms of IBS. It has antispasmodic properties, meaning it relaxes the muscles of the GI tract, helping relieve tension-related digestive issues.
  • Immune Support:
    • Chamomile is rich in antioxidants like apigenin and quercetin, which help combat oxidative stress. Its anti-inflammatory and mild antimicrobial properties support immune health and can help reduce the severity of colds and flus when consumed regularly.

Valerian Root

  • Detox:
    • Valerian root indirectly supports detoxification by promoting deep, restorative sleep — a crucial time when the body performs cellular repair and detox. Improved sleep quality enhances overall hormonal balance and metabolic function, which are key in eliminating toxins.
  • Gut Health:
    • Though not traditionally a digestive herb, valerian may help soothe the gut by reducing stress-related digestive discomfort. Since the gut and brain are closely linked (via the gut-brain axis), valerian’s calming effect on the nervous system can relieve stress-induced gut issues like nausea or cramping.
  • Immune Support:
    • By improving sleep and lowering stress hormones like cortisol, valerian supports immune regulation. Chronic sleep deprivation is known to suppress immune function, so valerian’s benefits to restful sleep can play a big role in maintaining immune resilience.

Favorite Brands

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The GI-MAP Stool Test

Carrie Sink Gut Health , , 0 Comment
The GI-MAP Stool Test

The GI Map Stool Analysis is an incredibly helpful tool in investigating root causes. I run it on {most} all my clients when we work together and it has been a game changer! It provides a comprehensive evaluation of your digestive system, identifying potential imbalances, pathogens, and digestive markers that could be affecting your health.

What is the GI Map?

The GI Map (Gastrointestinal Microbial Assay Plus) by Diagnostic Solutions Lab is a comprehensive stool analysis test that offers a detailed snapshot of your gut health. This test focuses on identifying and quantifying various components of the gut microbiome, including beneficial bacteria, pathogenic organisms, and markers of digestion, inflammation and immune health.

Key Features of the GI Map

  1. Microbial Diversity: The GI Map assesses the diversity and abundance of gut microorganisms, including beneficial bacteria, yeasts, and parasites. A healthy gut microbiome is characterized by a diverse community of microorganisms that work together to support overall health. Imbalances can lead to various health issues.
  2. Pathogen Detection: The test screens for pathogenic bacteria, viruses, and parasites that can cause digestive disturbances and other health problems.
  3. Digestive Markers: The GI Map evaluates markers such as elastase, which indicates pancreatic function, and calprotectin, which can signal inflammation. These markers help assess how well your digestive system is functioning and whether there is inflammation or other issues.
  4. Inflammation and Immune Function: By measuring markers related to inflammation and immune response, the GI Map provides insights into how your gut health may be affecting your overall immune system.

Categories Included

  • Bacterial Pathogens
  • Parasitic Pathogens
  • Viral Pathogens
  • H. Pylori
  • Normal Bacterial Flora
  • Opportunistic Bacteria
  • Potential Autoimmune Triggers
  • Fungi/Yeast
  • Viruses
  • Parasites (broken down into protozoa and worms)
  • Intestinal Health (broken down into Digestion, GI Markers, Immune Response, and Inflammation)
  • Antibiotic Resistance Genes 

How Does the GI Map Work?

  1. Sample Collection: a test kit is shipped to you where you’ll collect a stool sample in the privacy of your home. While the process is definitely a humbling experience, it is straightforward and easy to complete.
  2. Analysis: The stool sample is then sent to the lab, where it undergoes analysis using quantitative polymerase chain reaction (qPCR) technology to detect a variety of organisms including H. Pylori, bacteria, fungi and more.
  3. Results and Interpretation: Once the analysis is complete, you’ll receive a detailed report that outlines the findings. We will review it together in session.

The GI Map is a powerful tool for anyone interested in gaining a deeper understanding of their digestive health. By providing specific insights into your unique gut microbiome, it helps create a targeted plan and uncover the “why” behind digestive symptoms like chronic constipation, diarrhea, gas, bloating, reflux and overall health. It also helps guide nutrition and lifestyle adjustments needed to support overall gut health.

Wondering if a GI Map is a good next step for you? Let’s chat. Book a NEW CLIENT INTEREST CALL where we will talk more about your health needs and see if a GI Map is a good fit for you. We include the GI Map Stool Test in our 1:1 services, The Testing Package and The Healing Journey.

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All About Protein

Carrie Sink Gut Health, Healthy Lifestyle, Holistic Nutrition , , , , , , , , 2 Comments

Protein is a macronutrient. What is a macronutrient? An essential nutrient required in large amounts that provide the body with sufficient energy to maintain body functions and sustain life. Most people are not getting enough in their daily diet. Your body does not store it, so that means you need to be eating it throughout the day in order for your body to utilize it.

all about protein

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You Can’t Supplement Your Way Out Of Poor Nutrition Habits

Carrie Sink Gut Health, Healthy Lifestyle, Holistic Nutrition , , , , , , 0 Comment

I’ve been in holistic health care for many years and I see a trend starting to happen that I want to address here. Many people shy away from conventional medicine and the band aid approach because they realize that it is not addressing the root cause, just to band aid their symptoms again using herbs instead of drugs. Same approach, different product. And yes, you may have less side effects from using herbs instead of pharmaceutical drugs,  but “you can’t supplement your way out of poor nutrition and lifestyle habits.” There is no quick fix approach. While supplements are amazing, they are not the “end all, be all”. You cannot rely on a supplement to “fix” your problems. You have to address the basics and put in the work, love.

organic produce

Supplement: something that completes or enhances something else when added to it

Our bodies are designed to utilize real whole foods. The commensal bacteria flora in our gut needs the variety of real foods to remain healthy and active. Bacterial flora is responsible for many things in our body (vitamin synthesis, immune support, etc) and it relies on real, whole food to feed it.

Sure, a great multivitamin helps fill in the nutrient gap that may be missing in our food, but it will never replace the power of actually nourishing our bodies with real food.

And what about the emotional/mental side of things? I’ve had clients nourishing their bodies and feeling amazing until they’ve encountered major stress in their lives and started feeling sick again while still eating all the healthy things. Stress and trauma affect the body. It depletes minerals. It causes your body to be in a state of fight or flight mode instead of safety. Guess what happens when your body doesn’t feel safe? It holds onto things it shouldn’t, energy that is supposed to go to certain parts of the body (like digestion) goes elsewhere, therefore making yoru digestive system weak.

True health is achieved when you are addressing ALL parts of your body. Physical, mental, emotional, spiritual.

You want a balanced healthy life? Put the work in all areas, not just food. When you do that, you are able to “eat whatever you want on a night out” and feel fine the next day because you were getting in that quality relationship time that your body was needing. It’s not just about the food, it’s about everything.

Learn to listen to your body. It will tell you what it needs. Over time, you will become confident and trust it.

You cannot supplement your way out of poor nutrition and lifestyle habits

Looking for guidance on your health journey? Check out THE FOUNDATION program or book a consult with me to discuss your current health needs and see how I can support you.

Gut Health For The Holidays

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The holiday season can be a stressful on our bodies so today we’re chatting all about gut health for the holidays. Reminder that this is a season! A few big holiday meals isn’t going to drastically alter your bodies immunity or make you pack on the pounds. It’s what you do on the daily, in between all the gatherings that will make all the difference!

gut health for the holidays

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3 Foundations To Your Gut Healing Journey

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If you are ready to start your gut healing journey, there are a couple things that are important to address first. Considering these three things will help you lay the foundation for the journey. As we all know, having a strong foundation is critical, whether you’re building a house, doing married life or working on your health.

gut healing journey

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Daily Habits for Great Sleep

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Struggling to get great sleep? In this video, myself and Martha from The Complete Sleep Solution are talking about daily habits for great sleep! So many things we do throughout the day will either support a great sleep, or hinder it. If you are struggling with insomnia or your lack of sleep is affecting your day, take a listen to this video!

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