by Susan Brady | Jan 25, 2021 | Healthy aging
For years, I suffered from chronic digestive issues—stomach pain, heartburn, bloating, and excessive gas that left me miserable. My abdomen was constantly distended, and no treatment seemed to work.
When I sought medical help, I was first diagnosed with irritable bowel syndrome (IBS) and prescribed medication that did nothing for my symptoms. Then, I was led to believe my gallbladder was the problem and had it removed—only to find out later that my gallbladder was perfectly healthy. No stones, no disease, no inflammation.
I lost an essential organ for digestion—and I still had no answers.
Uncovering the Real Root Cause of My Digestive Issues
Thankfully, my gut instinct (pun intended!) led me to dig deeper. Through my training in integrative and functional medicine, I discovered the true causes of my symptoms:
- Low stomach acid
- Poor digestion
- Chronic stress
- An imbalanced gut microbiome
Once I started addressing these root causes, my digestive health improved quickly. Today, even without a gallbladder (which, despite common belief, is crucial for optimal digestion), I’ve learned how to keep my gut functioning smoothly through targeted nutrition, lifestyle changes, and supplementation.
Stop Guessing—Start Testing!
When I struggled with GI issues 20 years ago, I had to guess what was wrong. Now, I test.
I personally use the GI-MAP test every two years to assess my digestive health and gut microbiome. Through my expertise in gut dysfunction and functional testing, I’ve helped countless people struggling with:
- Ulcerative colitis & inflammatory gut conditions
- Severe bloating, gas, and indigestion
- Leaky gut, enzyme deficiencies, and dysbiosis
- Chronic digestive discomfort & nutrient malabsorption
Here’s what my clients have to say:
“I was suffering from ulcerative colitis and struggling to find relief. Prescription drugs weren’t working and had terrible side effects. Susan recommended targeted supplements to improve gut health. Within a couple of months, my UC symptoms drastically improved, and I am now completely off prescription drugs. Thank you, Susan!” ~LR
“Before working with Susan, my gut was on fire, and I constantly dealt with digestive issues. She helped me heal my gut and get on a truly nourishing diet. Now, I have more energy, better sleep, and I finally feel satisfied after meals. It changed my life!” ~JP
Your Gut Health Matters—Find the Root Cause & Heal
In integrative and functional medicine, the goal is to uncover the root cause of your health issues. Whether you struggle with occasional bloating or a diagnosed inflammatory condition, the key questions remain:
- Is it dysbiosis—an imbalance of gut bacteria?
- Are you deficient in digestive enzymes?
- Do you have chronic intestinal inflammation or a leaky gut?
You can guess… or you can test and know for sure!
Understanding what’s happening deep inside your gut is the first step toward real healing. I know firsthand how frustrating it can be to navigate this on your own—that’s why I created my Gut Health Package to take the guesswork out of healing and get you real answers.
Let’s uncover the root cause of your digestive issues—so you can finally feel your best.
by Susan Brady | Jan 24, 2021 | Digestion
Last week, a client told me she only had two bowel movements per week—and she thought that was completely normal! She had been experiencing this for most of her adult life and relied on Colace, a stool softener, to help induce her BMs.
This is not normal.
If you have pets, you probably notice that animals eliminate multiple times a day. They eat, they drink, and they go outside to pee and poop—often two to three times a day. So why should it be different for humans?
Constipation Is More Than Just an Annoying Symptom
A healthy digestive system should eliminate waste daily. While many people assume constipation is just an inconvenience, it can actually be the root cause of more serious health issues, including:
- Fatigue and low energy
- Weight gain and sluggish metabolism
- Bloating and discomfort
- Brain fog and low mood
- Poor nutrient absorption
Infrequent bowel movements are a clear sign that the body is out of balance and that the GI tract isn’t functioning optimally.
What Causes Constipation?
While chronic dehydration, lack of exercise, and low dietary fiber are well-known culprits, constipation can also be caused by:
- Disruptions in the gut microbiome (an imbalance of good and bad bacteria)
- Food sensitivities and allergies
- Low stomach acid, which affects digestion and nutrient absorption
- Chronic stress and nervous system dysregulation
Ignoring constipation can lead to a build-up of toxins, poor digestion, and even long-term health risks.
Pay Attention to Your Poo – It’s a Window Into Your Gut Health
Your bowel habits are one of the best indicators of digestive health. Changes in frequency, shape, consistency, color, and even how many times it takes to wipe can all signal underlying gut dysfunction that needs to be addressed.
- If you’re only having a bowel movement a couple of times a week, your digestion is sluggish.
- If your stool is consistently loose or pellet-like, it could indicate inflammation or an imbalance in gut bacteria.
- If wiping seems endless, you may have excessive mucus production or poor fat digestion.
Isn’t It Time to Find Out What Your Poo Says About You?
If you’re experiencing infrequent bowel movements, bloating, discomfort, or unexplained health issues, it’s time to take control of your gut health.
The Gut Health Package provides a comprehensive stool analysis to uncover:
- Gut microbiome imbalances
- Digestive enzyme function
- Inflammation and gut permeability (leaky gut)
- Parasites, yeast overgrowth, or bacterial infections
This package includes:
- Advanced GI-MAP stool testing
- Two one-on-one consults to review results and create a personalized plan
- Follow-up support to ensure your gut is healing properly
Stop guessing—get real answers. Contact me today to learn how The Gut Health Package can help you optimize your digestion and overall health. Let’s get your gut back on track.
by Susan Brady | Jan 6, 2021 | Digestion
I have spent a lot of time these past several weeks highlighting the importance of the digestive tract. I talked about how we need adequate enzymes to breakdown and digest our food, a healthy gut microbiome to absorb nutrients and support our immune system, and how we can nurture the bacteria in our gut by eating a high fiber, nutrient-rich, diverse diet.
The wall of your intestine provides a unique barrier between the inside world of your body and the outside. This lining is responsible for allowing nutrients to be absorbed into your body while keeping unwanted substances like toxins and microorganisms out. Maintaining the integrity of the gut wall is crucial.
Although this intestinal barrier is not fragile, it is only 1 cell thick. These cells stand side by side and are held tightly together by what is known as “tight junctions.” It is through these tight junctions that substances flow into and out of the body. They are very selective about what passes between the cells allowing vitamins, minerals, and digested food to freely pass through while keeping foreign invaders out.
However, these tight junctions can break down and allow harmful substances to leak through and invade our bodies. This is a condition called intestinal permeability or leaky gut. Additionally, a leaky gut is also associated with inflammation in the intestinal wall which can prevent the absorption of needed nutrients. The result is a double whammy. The good can’t be absorbed while the bad flow right on through. The outcome can spark low-grade systemic inflammation, inflammatory diseases, and metabolic disorders.
What Causes Leaky Gut?
There are several factors that may contribute to increased intestinal permeability:
- Antibiotic use
- Medications such as NSAID, aspirin, steroids, stomach acid-reducing drugs
- Chronic or excessive stress
- Excessive alcohol consumption
- An imbalance of the gut microflora
- Environmental toxins
- A poor diet low in fiber and high in processed carbohydrates
- Nutrient deficiencies such as vitamins A and D
- Food additives
Leaky gut is most readily associated with the signs and symptoms of irritable bowel syndrome, such as constipation, bloating, diarrhea, indigestion, nausea, gas, or cramping.
However, if a leaky gut continues, it can lead to other health conditions such as:
- Cognitive issues like memory problems or brain fog
- Fatigue
- Headaches
- Mood swings
- Joint and/or muscle pain
- Food sensitivities
- Skin conditions
- Autoimmune conditions
Tightening Up Those Leaky Junctions
The 5 -R approach developed by the Institute of Functional Medicine is commonly used to treat leaky gut syndrome and heal the digestive tract. The approach involves the following steps:
- Remove anything that could be irritating your gut: alcohol, caffeine, processed foods, foods that you may have an intolerance or sensitivity to such as gluten or dairy.
- Replace essential nutrients that support digestive health and consider taking a digestive enzyme to support the optimal breakdown of food.
- Repopulate the gut microflora with prebiotic and probiotic foods. Prebiotic foods such as onions, garlic, leeks nourish the beneficial gut microflora and probiotic foods such as yogurt, sauerkraut, kimchi, and kombucha can help replenish the beneficial bacteria.
- Repair by supplying nutrients that help promote the healing of the gut. Focus on foods rich in vitamins A, C, D, E, and zinc as well as amino acids. Bone broth is an excellent source of amino acids. Certain supplements that contain L-glutamine, collagen, aloe vera, marshmallow, or slippery elm are helpful for healing the gut lining as well.
- Rebalance your life through stress management, restorative sleep, revitalizing exercise, and practicing self-love and gratitude.
When left unchecked, leaky gut syndrome can negatively affect every aspect of your health. Poor nutrient absorption and chronic inflammation can be the fuel that fires many diseases.
Do you suffer from digestive issues but are confused about where to begin to improve your gut health?
Are you curious about the health of your microbiome?
Do you have signs and symptoms of a leaky gut?
Constipation, gas, bloating and indigestion may seem like merely an annoyance, but they are clear signs and symptoms of an unhealthy gut. If left unchecked, it can lead to a variety of serious health issues.
This is where I can help! Through specific testing and diet and lifestyle analysis, we can get a peek into what is going on deep in the digestive tract and develop a personalized gut healing protocol to reduce the chance a small digestive annoyance becomes a major health problem.
by Susan Brady | Dec 2, 2020 | Digestion
I hope you had a wonderful Thanksgiving Holiday. Like many of you, I couldn’t resist the abundance of delicious food placed before me! A few years back, I would have walked away from a large holiday meal feeling overly stuffed and bloated, followed by indigestion 2 hours later.
Fortunately, over the last few years, I have worked hard on optimizing my digestion to avoid feeling this way after meals. However, is not just about feeling better after you eat, but digesting better. Good digestion is the foundation of good health. We can’t extract the nutrients needed to successfully run our bodies if we can’t fully digest, absorb, and assimilate them from the food we eat.
Bloating and indigestion are certainly two signs that you are not adequately digesting your food, but other symptoms of poor digestion can include excessive gas and burping, abdominal pain, nausea, constipation, diarrhea, heartburn, and GERD (gastrointestinal reflux). When these symptoms arise, we often reflexively reach for an antacid medication like Tums or Alka-Seltzer to neutralize the acid in the stomach. If these symptoms occur frequently, a doctor might prescribe a proton-pump inhibitor medication such as Prilosec or Prevacid to reduce the amount of acid that your stomach makes. What is interesting is that 9 out of 10 times, these symptoms arise because the stomach isn’t making too much acid, but too little acid instead. Although these medications may provide temporary relief, they can have long term negative consequences on our health.
We need to produce acid in our stomach for several reasons:
- Rev up digestion: Even though the digestive process begins when you put the first forkful into your mouth, the digestive process kicks into gear when your food hits your stomach. The production of hydrochloric acid in the stomach is not only critical for breaking down protein but also for stimulating the secretion of digestive enzymes further down the gastrointestinal tract.
- Ionization of minerals: Stomach acid is needed to reduce minerals, such as calcium, to an ionized state so they can be absorbed. Without adequate hydrochloric acid, minerals can not be broken down and absorbed. Some studies have indicated that suppressing acid production in the stomach may reduce calcium absorption and thereby increase the risk of fracture. However, the results of these studies remain controversial.
- Intrinsic factor: Hydrochloric acid is needed to activate gastric intrinsic factor, a glycoprotein that is required to absorb vitamin B12. Vitamin B12 plays an important role in cardiovascular health, DNA production, brain, and nervous system health, energy metabolism, and bone health.
- First-line of defense: The acid in your stomach provides the first line of defense against bacteria and viruses we ingest with our food. This can increase the risk of food poisoning but also disrupt the delicate balance of bacteria in our gut microbiome.
Reasons behind low acid production in the stomach:
- Age – as we age we don’t make as much acid in our stomach as we did when we were younger
- Stress – when we are under stress we go into fight or flight mode and the body turns its attention to fueling our muscles and stimulating the cardiovascular system. At the same time, it shunts blood flow away from the digestive tract which suppresses the secretions of enzymes. So if you are eating under stressful conditions, you decrease the ability of the stomach to produce the gastric secretions needed for optimal digestion.
- Autoimmune conditions – people with autoimmune conditions like Rheumatoid Arthritis, Type 1 Diabetes, or Thyroid disease can also be at risk for having autoimmunity against their own stomach cells. Over time, this can impact your stomach’s ability to release digestive enzymes necessary for digestion.
Tips for improving digestion:
- Eat in a relaxed environment so your body can direct all of its resources to digest and absorb your nutrients.
- Eat slowly and chew thoroughly. Give your body a chance to digest the food coming down the pipe. Chewing also helps to promote relaxation and prepares the stomach to receive food.
- Limit your beverages when you are eating. Too much water or other fluids can dilute the enzymes in your stomach making them less effective.
- If you are going to sip on a beverage during a meal, opt for something that is room temperature. According to the Indian traditions of Ayurvedic medicine, cold water can cause an imbalance in the body and slow down the digestive process.
- Stimulate digestion through the use of natural products
- Some people find taking 1-2 tsp of apple cider vinegar mixed in 1 ounce of warm water prior to a large meal can be helpful with digestion. Although there’s not yet any scientific evidence to support its use, anecdotal reports suggest that ACV may be an effective natural treatment option.
- Try taking some bitters. Bitters are made from bitter herbs such as dandelion root, burdock root, gentian, wormwood. Taken prior to eating can stimulate digestive secretions and act as a digestive aid.
- A lot of people also take digestive enzymes to give the digestive system the added enzymes it might need. There are digestive enzyme formulas that have HCL in it as well as other enzymes that can enhance digestion. I would only take digestive enzymes with HCL in them under the supervision of a qualified health care practitioner. Because if you have H. Pylori (the bacteria known to cause ulcers) or a hiatal hernia, it may actually make your indigestion or reflux worse.
Before you embark on taking digestive enzymes, I encourage you to first just try and relax, enjoy your mealtime company, and savor your food.
Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.
Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!
by Susan Brady | Nov 5, 2020 | Exercise
Back in September, I woke up your butt by talking about a real phenomenon called Dead Butt Syndrome. A condition where your gluteal muscles – your butt muscles – forget what they are supposed provide strength and stability as you move. More often than not, Dead Butt Syndrome is closely related to tight hip muscles. Having taut muscles on the front side of the hip makes it more difficult to properly activate the gluteal muscles.
The reason why I want to refocus on the hip is because when it comes to strength, balance, posture, and mobility, your hips are the most important region of your body. The flexibility of your anterior hip muscles, known as your hip flexors, is central to proper function and freedom of movement.
The hip flexors are the muscles that lift your leg up when climbing stairs or getting in and out of the car. They also move your leg forward when taking a step or kicking a ball. The muscle group that performs these actions is called the iliopsoas and it consists of two muscles, the iliacus, and the psoas.
Both these muscles lie deep inside under the abdominal muscles.
The iliascus muscle originates on the front side of your pelvic bone, extends down and crosses the front of the hip, and attaches to your upper femur.
The psoas originates from the edges of your lower spinal vertebrate, takes the same path down across the hip, and attaches to the upper femur.
These two muscles work together to move the leg, flex the spine, and provide stability.
The psoas muscle is often referred to as the “mighty” psoas because this muscle can influence many aspects of our health.
- It is the only muscle that connects the upper and lower body so it keeps us physically whole.
- Because of its length and positioning in the body, it surrounds many organs in the lower abdomen, as well as the nerves and blood vessels. With every step we take, the psoas contracts and relaxes massaging our organs and stimulating blood flow.
- It is one of our “flight or fight’ muscles. When we are threatened or stressed, this muscle gets activated so we can be ready to run away or put up a fight. Additionally, it is the muscle that flexes our spine so we can curl up in a ball and protect ourselves.
- The upper portion connects to the diaphragm and is intricately involved with our breathing.
Tension in the hip flexors is very common. Two of the biggest culprits for tightness in this area are prolonged sitting and stress. How many of us spend hours sitting at our desk and/or stressed every day!
Tight hip flexors can, in turn, cause all sorts of problems in the everyday person, including:
- Bad posture. When your iliopsoas muscles are tight, they can tip your pelvis forward, increasing the normal curve of the spine causing a “duck butt.”
- Low back, hip, and/or knee pain. The tightness can cause compression in the joints of the spine and the hip joint as well as potentially entrapping spinal nerves which can create pain throughout the lower half of the body.
- Balance and stability. Poor posture and loss of pelvic stability can lead to balance issues and increased risk of falls.
- Increased anxiety. The activation of these “fight or flight muscles” perpetuates the sense of threat and fear leading to anxiety.
- Dead Butt Syndrome. Tightness in the hip flexor muscles makes it harder to activate the most powerful muscle in the body.
Unlocking these muscles:
- Get up and move….I am sure this isn’t the first time you have heard me say this! Getting up and moving around every hour throughout the day is a must for preventing those muscles from locking up.
- Dynamic stretching. Standing on one leg, while keeping your upper body still, swing the other leg like a pendulum forward and backward, side to side for a full minute. Switch and perform on the other leg.
- Static hip stretch. With feet in a lunge position, slightly bend the front knee and drive the back hip forward. I like to imagine a string attached to the front of my hip pulling it forward. Be sure to keep your body up tall. Hold for 15 seconds and repeat 3 times.
- Work your gluts. Activating and strengthening our butt muscles will automatically turn off the hip flexor muscles and encourage relaxation.
The combination of tight hip flexors and weak glutes are probably the most common muscle imbalance that I see as a physical therapist. Stretching the iliopsoas and strengthening the glutes can bring critical balance back to that region and freedom of movement that will help you improve your overall health and regain that bounce missing from your step.
Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.
Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!
