Thrive MD Nutrition Blog
Over the years at Thrive MD Las Cruces, I have helped patients with symptoms including abdominal pain, fatigue, headaches, auto-immune illness, endometriosis, abdominal bloating, joint pain, chronic constipation, chronic diarrhea, depression, anxiety, eczema, and psoriasis. Patients find me, or are referred to me, often when they find a dead-end to relief of their symptoms. They are looking for solutions to their symptoms that continue, despite the best efforts of modern medicine.
Research has shown that the digestive system, where we receive our daily hydration and nutrition, is frequently where our problems start. We often refer to the digestive system as the gut – meaning the pathway starting in the mouth, passing through the esophagus, stomach, and small and large intestines, and ending in the rectum. Please consider the following:
- 70% – 80% of our immune system is in our gut.
- The gut is our largest endocrine organ – hosting 30+ hormones and bioactive peptides.
- The gut is considered our second brain due to the nerves and neurotransmitters present in the gut and their connection to the brain.
Seeing these connections, it makes sense that changing what you eat, supplementing your body with nutrients it has been missing, and making additional lifestyle changes can help you feel better, and more control of your health.
My blog will highlight topics that can support you in your health journey.
As always, please feel free to reach out to me if you have questions regarding my practice or would like to schedule an appointment.
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Health Coaches
February – Health Coaches Caring for our health can be overwhelming. There is so much information online, books to read, podcasts to listen to. It can be overwhelming! Health coaches can take all of that information and help you determine what is best for you. They help people make realistic, lasting lifestyle changes by providing structure, accountability, and personalized guidance. A health coach works with you to clarify your health goals, understand your current habits, and design a personalized plan for nutrition, movement, stress, and sleep that fits your life. They focus on behavior change, helping you turn medical or wellness advice into daily routines you can actually follow over time. Feeling overwhelmed about your next steps? Find a health coach to support and guide you!
Walking
January – Walking It is 2026. A new year. A time we often reflect. How can this year be different or better. How can we make positive change in our lives. Our personal health is something many of us evaluate at this time. Physical activity is beneficial to all of us. While you may not enjoy participating in a group sport, or spending time at the gym, adding a walk in your day is simple to do, inexpensive, and beneficial to your health. Walking is low-impact and accessible to most fitness levels. It requires no special equipment beyond comfortable shoes. Walking improves sleep quality and can act as a natural energy booster during the day. The natural light you are exposed to when you start your day walking helps to reset your circadian rhythm, balancing your sleep and wake cycles. It strengthens the heart and lungs and lowers the risk of heart disease, stroke, and high blood pressure. It helps maintain a healthy weight, reduces body fat, and improves blood sugar and cholesterol levels. Regular walking strengthens bones and muscles, improves balance, and can reduce joint pain and stiffness. Regular walkers tend to live longer and have a lower risk
Celebrating Health
December – Celebrating Health Holidays can be a time of joy, connection, and celebration, but they also present unique challenges and risks to both physical and mental health. Overindulgence and Diet: Holiday gatherings often feature calorie-rich foods high in sugar, salt, and fat, which can lead to digestive distress, weight gain, and exacerbate chronic conditions like hypertension and diabetes if not managed carefully. Mindful eating, portion control, and including healthier options such as fruits, vegetables, and lean proteins can help maintain a balanced diet. Reduced Physical Activity: Busy schedules and colder weather may reduce opportunities for exercise, yet staying active is crucial for managing stress, supporting immunity, and maintaining overall health. Even small bursts of activity—like walking to view holiday lights or playing active games with family—can be beneficial. Sleep Disruption: Late-night events and increased commitments can disrupt sleep routines, weakening the immune system and increasing stress. Prioritizing regular sleep and setting boundaries around commitments can help. Increased Risk of Illness: The holidays often see a rise in colds, flu, and digestive illnesses due to increased social gatherings and overindulgence. Stress and Anxiety: The pressure to meet expectations, manage finances, and maintain traditions can elevate stress levels, which, if prolonged,
Breathing (part 2)
Deep breathing, also known as diaphragmatic or belly breathing, offers a wide range of physical and mental health benefits. While we don’t necessarily have the ability to deep breathe during our entire day, but taking a minute 3-4 times daily, or once every hour, to take a few deep breaths, can have a big impact on your body and mind. Deep breathing activates the parasympathetic nervous system, which calms the body and lowers levels of cortisol, the primary stress hormone. Through deep breathing you can manage symptoms of anxiety and can reduce the frequency and severity of panic attacks. Deeper breaths trigger a relaxation response in the body, leading to widened blood vessels, which makes it easier for the heart to pump blood, thus lowering blood pressure and heart rate. The improved blood flow increases the amount of oxygen delivered to the body’s organs and tissues, supporting cellular function, boosting energy levels, improving muscle function and overall vitality. Deep breathing reduces stress hormones, which in turn supports a stronger immune response and helps the body clear germs and viruses more efficiently. It expands lung capacity and strengthens respiratory muscles, making breathing more efficient and beneficial for those with respiratory conditions.
Breathing (part 1)
When you hear people talk about breathing, you may often hear the benefits of deep breathing versus shallow breathing. Deep breathing is viewed often in babies – as we notice their bellies rise and lower with each breath. As we go through our daily routine, without even realizing it, we can find ourselves breathing shallow and even holding our breath. Not a big deal? It actually is… Shallow breathing affects our physical health in several ways. It limits the amount of oxygen delivered to the body and brain, leading to symptoms such as fatigue, dizziness, and impaired cognitive function. When we breath shallower we begin to use chest and neck muscles for breathing which increases muscle tension, causing stiffness, discomfort, neck pain, headaches, and even change posture over time. Chronic shallow breathing is linked to reduced lymphocyte levels and weakened immune signaling, making the body more susceptible to illness and slowing recovery from disease or injury. It can worsen pre-existing respiratory conditions (like asthma or COPD) and is a risk factor for cardiovascular issues. Shallow breathing can trigger an elevated heart rate and palpitations, especially in stressful situations. Shallow breathing activates the body’s fight-or-flight response, which can create a cycle
Vitamin D
Why Maintaining a Good Vitamin D Level Is Important 1) Bone Health and Calcium Absorption-Vitamin D is crucial for bone health because it enables the body to absorb calcium effectively, which is essential for building and maintaining strong bones and teeth. Without adequate vitamin D, calcium absorption is impaired, increasing the risk of bone disorders such as rickets in children and osteomalacia or osteoporosis in adults. 2) Muscle, Nerve, and Immune Function-Vitamin D supports muscle function, allowing muscles to move properly, and is necessary for nerves to carry messages between the brain and the body. It also plays a vital role in immune system health, helping the body fight off infections and reducing susceptibility to illnesses. 3) Disease Prevention and Overall Health – Adequate vitamin D levels may contribute to: Lower risk of multiple sclerosis, heart disease, and certain infections, including respiratory illnesses like flu and potentially COVID-19. Reduced risk of autoimmune diseases such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease. Better regulation of cell growth and possibly protection against some cancers and neurodegenerative diseases, although more research is needed in these areas. Prevention of Deficiency-Related Problems 4) Low vitamin D levels are