Micronutrients, including vitamins and minerals, are essential nutrients required in small quantities but play a vital role in various physiological processes, such as immune function, antioxidant defense, enzyme activity, and gene regulation [1]. Let’s explore the specific micronutrients in foods that have been scientifically proven to benefit patients with hypertension, heart failure, osteoporosis, and cognitive decline.
Research has shown that a combination of Vitamin C and Selenium can help reduce blood pressure and lower the risk of hypertension [2]. Vitamin C, found in citrus fruits, berries, and leafy greens, has antioxidant properties that help to improve blood vessel function and reduce inflammation [3]. Selenium, found in Brazil nuts, fish, and turkey, has been shown to have a synergistic effect with Vitamin C, enhancing its antioxidant properties and reducing the risk of hypertension [2].
Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have been shown to reduce the risk of heart failure and improve cardiac function [4]. These essential fatty acids have anti-inflammatory properties that help to reduce inflammation and improve blood lipid profiles, ultimately reducing the risk of heart failure [5].
Vitamin D and calcium are essential nutrients for bone health, and deficiencies in these micronutrients can increase the risk of osteoporosis [6]. Vitamin D, found in fatty fish and fortified dairy products, helps to regulate calcium levels and improve bone mineralization [7]. Calcium, found in dairy products, leafy greens, and fortified plant-based milk, is essential for building and maintaining strong bones [8].
Incorporating these micronutrients into your diet can be simple and delicious. Be sure to read our next newsletter for fun and healthy ways to make these foods an essential part of your diet. Remember to consult your functional medicine physician before making any significant changes to your diet.
For many individuals diagnosed with Candida, guidance on the Candida diet—and its role in managing and preventing yeast overgrowth—is often overlooked. Here, at Carolina Total Wellness, we combine medications and supplements with personalized guidance to help our patients successfully navigate the Candida diet.
In a healthy system, Candida coexists with other microorganisms in the gut, mouth, and skin. However, when it grows excessively—often triggered by factors such as antibiotic use, high sugar intake, stress, or a weakened immune system—it can lead to a condition known as candidiasis.
Symptoms may include digestive discomfort, fatigue, brain fog, recurring infections, or skin issues. The goal of the Candida diet is to restore microbial balance by depriving yeast of its preferred food sources and promoting the growth of beneficial bacteria.
At its core, the Candida diet emphasizes whole, unprocessed, and low-sugar foods while eliminating ingredients that feed yeast or irritate the gut. Sugar—whether refined, natural, or artificial—is strictly limited because Candida thrives on glucose.
Key components of the Candida diet include high-quality protein sources, such as poultry, fish, eggs, certain plant-based proteins, and non-glutinous grains.
Healthy fats from avocados, olive oil, and coconut oil help stabilize blood sugar and support cellular repair.
Non-starchy vegetables—including leafy greens, broccoli, cauliflower, zucchini, and cucumbers—provide essential fiber and antioxidants that nourish beneficial gut bacteria and assist detoxification.
Equally important is avoiding foods that encourage yeast proliferation. These include sugar in all forms (including honey and maple syrup), white flour, alcohol, and high-carbohydrate foods such as potatoes, corn, and most grains. Fermented foods like vinegar, kombucha, and soy sauce are often restricted, as they may contribute to histamine buildup or trigger sensitivities during the initial healing phase.
The Candida diet also encourages gut restoration through probiotics and prebiotic foods. Probiotic supplements or naturally cultured foods like unsweetened yogurt and kefir (if tolerated) help replenish beneficial bacteria that keep Candida in check.
Adequate hydration, stress management, and proper sleep are additional pillars of success, since the immune system plays a crucial role in maintaining microbial balance.
While the Candida diet can be restrictive, many people report improved digestion, energy, and mental clarity after several weeks. Expert guidance from our team at Carolina Total Wellness helps you follow the Candida diet safely to restore gut balance and long-term wellness.
Creatine is a naturally occurring substance found in the body, primarily in muscle tissue. It plays a crucial role in providing energy for high-intensity, short-duration activities such as weightlifting, sprinting, and other explosive exercises. In recent years, creatine has gained popularity as a dietary supplement, particularly among athletes and bodybuilders. This article will discuss the benefits and risks of using creatine as a supplement.
Most adults, especially women, under-eat protein. Aim for 0.4–0.9 grams per pound of ideal body weight daily. A 150-pound adult needs about 60–90 grams per day (20–30 grams per meal). At 200 pounds, that’s 80–150 grams daily or 25–40 grams at 3–4 meals, depending on your goals.
Animal-based proteins are typically more complete and easier to digest. Choose organic, non-GMO, wild-caught fish, pasture-raised poultry, grass-fed beef, and pasture-raised eggs.
Plant-based options like lentils, hemp seeds, and quinoa can form a complete diet when combined thoughtfully. Vegetarians and vegans should eat a variety of plant proteins to meet amino acid needs.
Choose whole foods whenever possible. For protein powders, look for organic or grass-fed sources with minimal ingredients—no added sugar, colorings, gums, or “natural flavors.” Pure Paleo Bone Broth Protein, WheyCool Grass-Fed Protein, and Mikuna Chocho Plant Protein are excellent options.
Muscle synthesis is optimized when protein intake is spread evenly throughout the day—20–35 grams per meal. Start with a protein-rich breakfast to balance blood sugar, cortisol, and energy.
Before workouts, have a small snack with protein, carbs, and healthy fats—like apple slices with nut butter. After strength training, consume 20–30 grams of protein within 20–30 minutes to maximize recovery. Plan ahead so quality protein is available during this window.
Hormones and Aging
With age, hormones like growth hormone, testosterone, and estrogen decline, making muscle harder to maintain—but not impossible. Nutrients such as creatine, magnesium, vitamin D, and omega-3s support hormone sensitivity and muscle health. Resistance training naturally boosts anabolic hormones and signals the body to preserve lean tissue. Pairing consistent strength training with adequate protein amplifies results.
Your Longevity Organ
Think of muscle as your longevity organ. Supporting it means combining strength training, quality protein, restorative sleep, and stress management. Small daily choices compound over time.
Avoiding soy? Sensitive to dairy? Recovering from injury or surgery? Your protein needs will change throughout life. At your next visit, ask your CTW care team about an InBody composition scan to see where you’re starting and create a plan for your goals. Your team is here to help you build strength, resilience, and a foundation for lifelong health.
Creatine is a naturally occurring substance found in the body, primarily in muscle tissue. It plays a crucial role in providing energy for high-intensity, short-duration activities such as weightlifting, sprinting, and other explosive exercises. In recent years, creatine has gained popularity as a dietary supplement, particularly among athletes and bodybuilders. This article will discuss the benefits and risks of using creatine as a supplement.
Numerous studies have demonstrated the effectiveness of creatine supplementation in improving athletic performance. Some of the benefits of creatine supplementation include:
Neuroprotective Effects: Some studies have suggested that creatine supplementation may have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases such as Parkinson’s and Alzheimer’s.
Increased Muscle Strength: Creatine supplementation has been shown to increase muscle strength in both men and women. This is particularly beneficial for athletes involved in strength-based sports such as football, rugby, and weightlifting.
Improved Muscle Endurance: Creatine supplementation can also improve muscle endurance, allowing athletes to perform more reps and sets during their workouts.
Enhanced Power Output: Creatine supplementation has been shown to increase power output, which is essential for athletes involved in explosive sports such as sprinting and jumping.
While creatine supplementation is generally considered safe, there are some potential risks and side effects to be aware of:
Interactions with Medications: Creatine supplementation may interact with certain medications, such as blood thinners and diabetes medications.
Gastrointestinal Distress: Some individuals may experience gastrointestinal distress, including diarrhea, stomach cramps, and nausea, when taking creatine supplements.
Weight Gain: Creatine supplementation can cause weight gain due to increased water retention in the muscles.
Kidney Strain: There is some concern that creatine supplementation may put a strain on the kidneys, particularly for individuals with pre-existing kidney problems.
Now and then in medicine, a discovery transforms the way we think about and treat illness. Often, these discoveries are fueled by major scientific advances, like the discovery of antibiotics or the mapping of the human genome. But sometimes long-forgotten knowledge resurfaces and, through the application of scientific advances, transforms our understanding of human health.
The recent application of metabolic psychiatry for mental health conditions is such a transformation. The ketogenic diet was used successfully to treat schizophrenia over a century ago and has been a mainstay of epilepsy treatment for decades. We are just now beginning to understand why this diet can have such dramatic effects on neurologic illness.
Researchers and psychiatrists are turning their attention to the intricate relationship between metabolism and mental health. Metabolic psychiatry, a rapidly growing area of study, seeks to understand how metabolic processes impact brain function and behavior, and how dietary interventions, such as the ketogenic diet, can treat mental illness at the cellular level.
The brain is a metabolically demanding organ, accounting for only 2% of body weight but consuming 20% of daily energy expenditure. Typically, the brain’s primary source of energy is glucose, which is obtained from the breakdown of carbohydrates. However, research has shown that many individuals with mental health disorders, such as depression, anxiety, schizophrenia, and bipolar disorder, have impaired glucose metabolism in the brain.
This metabolic dysfunction can lead to inflammation, oxidative stress, and impaired neurotransmitter function, all of which contribute to the development and progression of mental health disorders..
The ketogenic diet, a high-fat, low-carbohydrate, moderate-protein diet, has been shown to have a profound impact on metabolic function and brain health. By drastically reducing carbohydrate intake, the body is forced to shift from relying on glucose for energy to relying on ketones, which are produced by the liver from the breakdown of fat. This metabolic shift has been shown to have numerous benefits for mental health, including:
Reduced inflammation: The ketogenic diet has anti-inflammatory effects, which can help to reduce inflammation and oxidative stress in the brain.
Improved neurotransmitter function: The ketogenic diet has been shown to improve the production of neurotransmitters, such as GABA and glutamate, which are essential for mood regulation and cognitive function.
Improved energy: Ketones are a more consistent and stable form of energy, and the ketogenic diet has been shown to improve energy levels.
For some people with serious mental health disorders, conventional medication therapy is quite helpful. For far too many, however, antidepressant and antipsychotic medications are either ineffective or intolerable due to adverse side effects. While the ketogenic diet is not a cure-all for mental health disorders, research has shown that it can be a highly effective treatment for a range of conditions, including:
Depression: Studies have shown that the ketogenic diet can reduce symptoms of depression and improve mood in individuals with treatment-resistant depression.
Anxiety: The ketogenic diet has been shown to reduce anxiety symptoms and improve cognitive function in individuals with anxiety disorders.
Bipolar disorder: Research has shown that the ketogenic diet can reduce symptoms of mania and depression in individuals with bipolar disorder and reduce or eliminate the need for antidepressants and mood stabilizers.
Schizophrenia: The ketogenic diet has been shown to reduce and even eliminate hallucinations and delusions, and reduce the need for antipsychotic medications.
Metabolic psychiatry is an exciting and rapidly evolving field that holds great promise for the treatment of mental health disorders. For too long, too many patients with serious mental health disorders have suffered from treatments that either do not work or cause serious side effects.
The ketogenic diet, with its ability to improve glucose metabolism, increase energy production, reduce inflammation, and improve neurotransmitter function, is a promising and highly effective treatment for a range of mental health conditions.
To learn more about Metabolic Psychiatry, visit www.metabolicmind.org, read Brain Energy by Dr. Christopher Palmer, or talk to your functional medicine physician at Carolina Total Wellness.
If you’ve ever started the ketogenic (keto) diet—or know someone who has—you may have heard about the dreaded “keto flu.” Don’t worry, it’s not an actual virus. The term simply describes temporary side effects that some people experience in the first week or so of starting keto.
Why does it happen?
When you reduce carbs dramatically, your body has to shift from using glucose (sugar) as its main source of energy to using fat and ketones. That transition is called nutritional ketosis, and it can feel a little bumpy at first.
Here’s why:
Adaptation stress: The sudden shift in fuel source can leave you feeling sluggish until your cells adjust.
Carb withdrawal: Your body is used to quick energy from carbs, and it takes a few days to learn how to run on fat instead.
Water and electrolyte loss: Carbohydrates hold onto water and electrolytes (like sodium, potassium, and magnesium). When carbs are cut, the body flushes out extra fluid, leading to dehydration and mineral loss.
Adaptation stress: The sudden shift in fuel source can leave you feeling sluggish until your cells adjust.
Common symptoms of the keto flu
Everyone is different, but the most common complaints include:
Fatigue or low energy
Headaches
Irritability or “brain fog”
Nausea
Muscle cramps
Trouble sleeping
The good news? These symptoms are temporary. Most people notice improvement within 3–7 days as their bodies adjust to ketosis.ate if you’re sensitive—they can be high in histamine or trigger release.
How to beat the keto flu
You don’t have to suffer through it! Here are some practical ways to ease the transition:
Stay hydrated 💧Aim for at least 8–10 cups of water per day. Remember, you’re losing extra fluid at the beginning, so replenishing is key.
Boost electrolytes ⚡Salt your food a little more than usual, sip on broth, and include potassium- and magnesium-rich foods like leafy greens, avocado, and nuts. Some patients also benefit from an electrolyte supplement such as ElectroPure Hydration by Designs for Health.
Ease into keto gradually 🍳Instead of slashing carbs overnight, try lowering them step by step over a week or two. This gives your metabolism more time to adjust.
Eat enough fat and protein 🥑Don’t skimp on calories. Healthy fats (avocado, olive oil, salmon, nuts) and adequate protein help stabilize energy and keep you full.
Prioritize sleep and rest 😴Fatigue can worsen symptoms. Try to get 7–9 hours of quality sleep and listen to your body during the transition.
Histamine intolerance can feel like an invisible burden—causing symptoms like headaches, hives, digestive issues, and fatigue without a clear cause. Unlike typical allergies, histamine intolerance stems from the body’s inability to effectively break down histamine, a compound involved in immune responses, digestion, and the nervous system. Fortunately, many natural strategies can help manage histamine levels and support your body’s ability to process it. Now that you’ve learned more about histamines (see Dr. Hart’s previous blog post on Histamines), I would like to share some ways to help them naturally.
Natural Ways to Manage and Reduce Histamine Intolerance:
Follow a Low-Histamine Diet
Start by reducing foods that are naturally high in histamine or that trigger histamine release: Foods to limit or avoid:
Avoid teas like black tea, green tea, and yerba mate if you’re sensitive—they can be high in histamine or trigger release.
Reduce Stress:
Stress can trigger histamine release from mast cells. Chronic stress makes intolerance worse.
Try:
Deep breathing or meditation
Gentle exercise (like yoga, stretching or walking)
Adequate sleep
Time in nature in the fresh air
Minimize Environmental Triggers:
Histamine intolerance isn’t just about food—external triggers can add to the load:
Pollen
Mold
Dust mites
Pet dander
Fragrances and household chemicals
Reduce triggers with:
HEPA air purifiers
Fragrance-free cleaning and personal care products
Regular cleaning to minimize dust and allergens
Since there is no histamine test one can take, and histamine intolerances vary from person to person, tracking what you eat and how you feel can reveal hidden triggers.
Histamine intolerance can feel overwhelming, but lifestyle and diet changes can dramatically improve symptoms.
If symptoms are severe or persistent, consult a Carolina Total Wellness practitioner. They can run stool tests to check the health of your gut microbiome, blood tests, nutrient testing, and temporarily eliminating certain foods from your diet.
Balancing histamine isn’t about perfection—it’s about reducing your overall histamine load so your body can recover. See one of our Functional Medicine certified providers to learn more about whether your symptoms are related to histamine and what you can do about it.
It is a chemical that is made by your immune system and its main function is to help the body get rid of allergens. When histamine builds up in the body, it has an effect on mostly every system in the body.
Histamine intolerance is a condition characterized by an imbalance between the accumulation of histamine and the body’s ability to degrade. It is broken down by different enzymes and when the enzymes are not present or you may be suffering from an issue that makes it difficult to break down histamine, then histamine levels will build up and create a cascade of symptoms. These symptoms can be non-specific and may resemble those of other conditions, making diagnosis challenging.
The physicians at Carolina Total Wellness will thoroughly evaluate your history and determine if the symptoms you are experiencing are related to histamine intolerance. Other factors that can contribute to histamine intolerance include genetic predispositions, dietary factors, hormonal imbalances, stress, alcohol consumption and environmental factors. For example, certain foods, such as fermented foods, vinegars, cured meats, citrus fruits, and bananas, can be high in histamine or contain histamine-releasing compounds.
High stress can have a big impact on histamine production as it can cause the immune cells to release more histamine. Lastly, having a hormonal imbalance such as estrogen dominance can lead to excess histamine release and interfere with the enzymes that degrade the histamine worsening the problem.
Lifestyle Recommendations for Histamine Intolerance
Lifestyle modifications can help alleviate symptoms. A low-histamine diet is currently the most advised strategy for preventing symptoms. This diet involves excluding high histamine-containing foods, and opting for fresh, whole foods instead. Additionally, DAO supplementation can help support histamine degradation.
At Carolina Total Wellness, our health coaches are very knowledgeable of Histamine Intolerance and will provide counseling on the foods high in histamine and what it better to eat instead.
Other lifestyle recommendations for managing histamine intolerance include:
Gut health support- Maintaining a healthy gut microbiome is essential for histamine degradation. Probiotics, such as Lactobacillus rhamnosus, Bifidobacterium infantis, and Lactobacillus plantarum, can help support gut health. It is important to assess for gut dysbiosis or imbalances in the gut microbiome. Be mindful that not all probiotics are useful if someone has high histamine. Certain types of bacteria can produce histamine, whereas some may have the ability to degrade histamine, and some have no direct effect on histamine.
Stress management – Stress can exacerbate histamine intolerance symptoms. Engaging in stress-reducing activities, such as meditation, yoga, acupuncture, or deep breathing exercises, can help mitigate symptoms. Carolina Total Wellness Health Coaches will provide you with an individualized plan for stress management based on your history.
Avoiding histamine-releasing compounds – Certain compounds, such as alcohol, caffeine, and certain medications, can release histamine and exacerbate symptoms.
Treatment Recommendations for Histamine Intolerance
While lifestyle modifications can help alleviate symptoms, treatment may be necessary for severe cases of histamine intolerance. There are various medications that can help alleviate symptoms.
In conclusion, histamine intolerance is a complex condition that requires a comprehensive approach to management. By understanding the symptoms, causes, and lifestyle recommendations for histamine intolerance, you can take the necessary steps to alleviate symptoms and improve your quality of life. If you suspect you have histamine intolerance, consult with one of your physicians here at Carolina Total Wellness who can evaluate histamine intolerance and recommend the most appropriate treatment plan for you.
Summer cookouts are a time for connection, sunshine, and great food—but they’re often filled with processed meats, sugary desserts, and disposable, well, everything. Traditional menus can leave us feeling bloated, fatigued, or inflamed. This season, choose nourishing, sustainable swaps that taste amazing and help you feel even better.
SWAP #1: Kabobs Instead of Burgers or Hot Dogs
Skip the heavy burger buns and enjoy colorful protein-packed skewers that are naturally gluten-free and customizable.
Build-your-own kabob ideas:
Marinade: olive oil + lemon juice + garlic + oregano or rosemary
Proteins: wild-caught salmon or shrimp, organic chicken, grass-fed steak, marinated tofu or tempeh
Veggies & Fruit: zucchini, red onion, bell peppers, cherry tomatoes, pineapple, mushrooms
SWAP #3: Grilled Fruit Instead of Cobbler
Ditch the sugary, gluten-heavy desserts and grill up nature’s candy for a fiber-rich, antioxidant-packed, naturally sweet treat without the crash.
Easy grilled fruit ideas:
Top with coconut whipped cream, chopped toasted nuts, or a sprinkle of cinnamon
Peaches or nectarines: halved, brushed with coconut oil, grilled 2–3 mins per side
Pineapple rings or watermelon slices: caramelize for a smoky-sweet flavor
SWAP #4: Corn-Based or Bamboo Plates Instead of Plastic
Did you know plastic plates and utensils can leach hormone-disrupting chemicals, especially when exposed to heat and sunlight?
Here are some better options to support hormone health and reduce landfill waste:
Compostable corn-based or bamboo plates and flatware
Enamel or stainless steel reusable sets
Cloth napkins for a zero-waste, elegant upgrade
Takeaways
Enjoy real food. Celebrate connection. Support your health—naturally.
Summer cookouts don’t have to derail your health goals. It IS possible to avoid gluten, dairy, and highly processed foods without missing out on celebrations with friends and family.
Perfection is not the goal. Choose one swap that sounds good to you and let yourself enjoy the rest, if it won’t make you feel terrible afterwards.
Subtle changes add up over time – and are more likely to be sustainable.
To schedule an appointment with one of our certified Functional Medicine Physicians, please give us a call. We are excited to partner with you on your journey to optimize your health and wellness through personalized care tailored to your unique needs.
Coronary artery calcium scoring is a medical test used to assess the risk of cardiovascular disease (CVD). It measures the amount of calcium in the coronary arteries, which supply blood to the heart. Calcium buildup in the arteries is a sign of atherosclerosis, a condition in which plaque builds up in the arteries and can cause heart disease.
Coronary artery calcium scoring is an important tool for identifying individuals who are at risk for heart disease. The test can help us doctors predict the likelihood of a heart attack or stroke and determine the best course of treatment. By detecting calcium buildup in the arteries, we can assess the severity of atherosclerosis and develop a plan to reduce the risk of cardiovascular events.
The test typically involves a computed tomography (CT) scan of the heart and arteries. The CT scan takes images of the heart and arteries, which are then used to calculate the calcium score. The calcium score is a measure of the amount of calcium in the arteries and can range from 0 to over 400. The results of coronary artery calcium scoring can help us determine the risk of heart disease. A score of 0 indicates no detectable calcium, while a score of 1-100 indicates minimal calcium buildup. Scores above 100 indicate more significant calcium buildup and a higher risk of heart disease.
Coronary artery calcium scoring is an important tool for identifying individuals who are at risk for heart disease. By detecting calcium buildup in the arteries, we can assess the severity of atherosclerosis and develop a plan to reduce the risk of cardiovascular events. The test can also help identify individuals who may benefit from preventive measures, such as lifestyle changes or medication, to reduce their risk of heart disease.
Think of coronary artery calcium scoring like a snapshot of your heart’s health.
It helps us see if there’s any buildup of calcium in your arteries, which can increase your risk of heart disease. By detecting calcium buildup early, we can help you take steps to reduce your risk and prevent cardiovascular events.
Here at Carolina Total Wellness we can order this scan for you alongside other markers to determine your risk of coronary artery disease.
If you have high blood pressure, diabetes, high cholesterol, and family history of heart disease or you are just interested in getting a scan, seek out one of our providers to get started on mitigating your risk of heart disease.
To schedule an appointment with one of our certified Functional Medicine Physicians, please give us a call. We are excited to partner with you on your journey to optimize your health and wellness through personalized care tailored to your unique needs.
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