Functional Health Today: Unlocking the Secrets of Optimal Health with Dr. Lisa Gengo, The Health Detective

Your Cholesterol Is "Normal." So Why Could You Still Be at Risk for Heart Disease?

Fri, 02 Oct 2026 19:56:01 GMT

Why Cholesterol Is Only One Part of Your Heart Health

Your Cholesterol Is "Normal." So Why Could You Still Be at Risk for Heart Disease?

Quick answer: Yes. Cholesterol is an important part of heart disease risk, but it is only one part. Blood pressure, blood sugar, metabolic health, family history, menopause and other factors also matter, which is why a "normal" cholesterol result needs context from a physician who looks at your whole cardiovascular picture.

You went to your doctor. You had your annual bloodwork. Your cholesterol came back "normal."

So your heart is in the clear...right?

Not necessarily.

A standard cholesterol panel is an important part of understanding cardiovascular health, but it doesn't tell the entire story.

Heart disease develops over years, and your cardiovascular risk can be influenced by far more than one LDL or total cholesterol number. Blood pressure, blood sugar, metabolic health, inflammation, genetics, family history, smoking, sleep, physical activity, body composition, menopause and other factors can all contribute to your overall risk.

That's why I encourage patients to ask a slightly different question.

Instead of: "Is my cholesterol normal?"

Ask: "What does my overall cardiovascular health look like?"

That one change in perspective can lead to a very different conversation.

The Aha Moment: "Normal" Isn't the Same as "No Risk"

This is one of the most important things I want patients to understand.

A laboratory reference range tells us whether a result falls within a particular range. It does not automatically tell us your individual risk of developing cardiovascular disease.

Two people can have similar cholesterol results and very different health histories.

One may be active, metabolically healthy, have normal blood pressure, and no significant family history of premature cardiovascular disease.

The other may have the same cholesterol number but also have high blood pressure, increasing blood sugar, abdominal weight gain, a strong family history of early heart disease, poor sleep, or other risk factors.

Same cholesterol number. Very different patient.

That is why your numbers need context.

What My Years in Cardiac Surgery Taught Me

Before becoming a functional medicine physician, I spent years working in cardiac surgery, including serving as Chief Physician Assistant at NewYork-Presbyterian/Weill Cornell.

That experience continues to shape the way I practice medicine today. I saw what advanced cardiovascular disease looked like when patients reached the operating room.

And it taught me something I have never forgotten: heart disease is rarely about one number.

A large study of more than 136,000 hospitalizations for coronary artery disease illustrates this point. Nearly half of patients who had lipid measurements on admission had LDL cholesterol below 100 mg/dL.

That does not mean LDL cholesterol isn't important. It absolutely is.

What it tells us is that looking at LDL alone may not capture everything contributing to a person's cardiovascular risk.

My work today allows me to approach the problem from another direction. Rather than only asking what we do once cardiovascular disease becomes advanced, I'm interested in another question:

What can we recognize earlier?

Your Cholesterol Test Is One Chapter, Not the Whole Story

Think of your standard cholesterol test as one chapter in a book. It's useful. You absolutely want to read it.

But you wouldn't read Chapter 3 of a novel and assume you know the entire story.

Your cardiovascular health is similar. A traditional cholesterol panel provides important information about cholesterol and triglycerides circulating in your blood. But cardiovascular risk is influenced by a much broader combination of factors.

Depending on your health history, symptoms, family history and previous results, there may be reasons for your physician to look more deeply. And this is where personalized medicine becomes important.

The Aha Moment: The goal isn't to order every test available. The goal is to know which questions need to be asked for you .

That distinction matters. More testing isn't automatically better medicine. The right evaluation for the right patient is better medicine.

"But My Doctor Said Everything Looks Fine."

I hear versions of this frequently. And sometimes everything truly does look reassuring.

But there are also patients who know something has changed. Maybe you've noticed:

Your blood pressure has been creeping upward.
Your weight has shifted toward your abdomen.
Your blood sugar isn't technically diabetic, but it's higher than it used to be.
Your cholesterol has slowly changed over several years.
You've entered perimenopause or menopause.
Your father had a heart attack relatively young.
Your mother had cardiovascular disease.
You exercise and eat reasonably well, yet certain numbers continue moving in the wrong direction.

None of these automatically means you have heart disease. But they can provide pieces of information that deserve to be considered together rather than separately.

That's an important part of the way I approach cardiovascular health. I don't just want to know whether today's laboratory result has an H or L beside it. I want to understand the pattern.

Heart Disease Often Develops Quietly

One reason cardiovascular prevention matters so much is that heart disease doesn't always announce itself early.

High blood pressure, abnormal cholesterol and early metabolic dysfunction can exist without making you feel sick. You can go to work. Exercise. Take care of your family. Feel relatively healthy.

Meanwhile, risk factors may be changing quietly.

That's why waiting for symptoms isn't a cardiovascular prevention strategy. For some people, the first obvious indication of cardiovascular disease can be a serious event. Prevention gives us an opportunity to pay attention before that happens.

The Menopause-Heart Connection Women Need to Know About

This conversation becomes especially important for women in their 40s, 50s and beyond.

Most women know menopause can cause hot flashes. They may expect changes in sleep, menstrual cycles or mood. What many women don't realize is that the menopause transition is also an important time to reassess cardiovascular and metabolic health.

Changes occurring during midlife can overlap with changes in:

Cholesterol
Blood pressure
Blood sugar regulation
Body composition
Abdominal fat
Muscle mass
Sleep
Physical activity

The American Heart Association has specifically highlighted the menopause transition as an important period for cardiovascular risk assessment and prevention.

This doesn't mean menopause automatically causes heart disease. It means this is a time when women should be paying attention. Blood pressure is a good example. Learn more in Hypertension and Menopause: Why Women Need to Pay Attention.

Another Aha Moment: Menopause care isn't only about hormones. Your heart, blood vessels, metabolism, muscle, bone health, sleep and overall health are part of the conversation, too.

This is an area I'm particularly passionate about because my background allows me to look at women's midlife health through both a functional medicine and cardiovascular lens.

When hormone replacement therapy is being considered, I work alongside a patient's gynecologist or menopause specialist. I don't prescribe HRT. My role is to look at the other pieces of the picture, including cardiovascular and metabolic health, thyroid function, nutrition, sleep, body composition and lifestyle.

Family History Matters More Than Many People Realize

Here's another question I want patients to be able to answer: Who in your family has had heart disease, and how old were they when it happened?

Don't stop at "My dad had heart problems." Ask: What happened? Heart attack? Stroke? Bypass surgery? Stent? And most importantly: How old were they?

A history of premature cardiovascular disease in close relatives can be an important risk factor.

Your family history isn't your destiny. But it is information. And good preventive medicine uses that information rather than ignoring it.

What Does Functional Medicine Add to Cardiovascular Prevention?

The term "functional medicine" can sometimes sound complicated. My approach is actually fairly simple: I want to understand why your health is moving in a particular direction.

If your blood pressure is increasing, why?
If your blood sugar is changing, what may be contributing?
If your cholesterol pattern has changed, what else changed around the same time?
If you've gained abdominal weight during menopause, what is happening with your sleep, activity, muscle mass, metabolic health and thyroid?

Instead of viewing each finding as an isolated problem, functional medicine looks for relationships.

That doesn't mean rejecting conventional medicine. Quite the opposite. I spent years practicing in cardiac surgery, and I have tremendous respect for what modern cardiovascular medicine can do. But my experience in the operating room also made me deeply interested in prevention.

Today, my goal is to combine that cardiovascular background with a more comprehensive approach to understanding each patient.

You Don't Necessarily Need More Tests. You Need the Right Questions.

This is an important distinction.

There's a tendency in health information online to turn every new biomarker into another test everyone believes they need. That's not personalized medicine.

Your evaluation should be based on you: your age, your medical history, your family history, your current numbers, your previous numbers, your medications, your symptoms, your lifestyle, your stage of life and your individual risk factors.

Sometimes routine testing provides exactly the information we need. Sometimes the bigger picture suggests that looking deeper may be appropriate. Knowing the difference is part of the clinical work.

That's also why I don't believe patients should have to become their own cardiologist after reading an article online. My goal isn't to give you a shopping list of laboratory tests. It's to help you understand when your health may deserve a deeper conversation.

What Can You Do Today for Your Heart?

You don't need sophisticated testing to start protecting your cardiovascular health. Start with the fundamentals.

Know your blood pressure. Don't assume it's normal because you feel well.
Know your actual cholesterol numbers. "My doctor said it was fine" isn't the same as knowing your results.
Know your blood sugar history. Look at trends over time rather than focusing only on whether you've crossed the threshold for diabetes.
Know your family history. Especially cardiovascular disease occurring at younger ages.
Move your body. Cardiovascular exercise matters, and maintaining muscle becomes increasingly important as we age.
Prioritize sleep. Sleep is not separate from cardiovascular and metabolic health.
Eat for long-term health. Build meals around vegetables, fiber-rich foods, quality protein and healthy fats while limiting heavily processed foods.

And perhaps most importantly: pay attention to change. Your numbers today should not always be interpreted in isolation from what they were five years ago.

Frequently Asked Questions

Can you have heart disease even if your cholesterol is normal?

Yes. Cholesterol is an important cardiovascular risk factor, but it is not the only one. Blood pressure, diabetes and metabolic health, smoking, age, family history, genetics and other factors can influence cardiovascular risk. A cholesterol result within a laboratory's reference range does not guarantee that someone has no cardiovascular risk.

Why would I need a deeper heart-health evaluation if my cholesterol is normal?

Not everyone does. A deeper evaluation may be appropriate when your medical history, family history, changing health markers or other cardiovascular risk factors suggest that a routine cholesterol panel may not provide the entire picture. The decision should be individualized with your healthcare provider.

Does menopause increase heart disease risk?

Cardiovascular risk changes as women age, and the menopause transition is recognized as an important time to reassess heart and metabolic health. Hormonal changes occur alongside changes in cholesterol, body composition, blood pressure and other factors. Menopause does not mean a woman will develop heart disease, but midlife is an important opportunity to focus on prevention.

What does a functional medicine doctor look at for heart health?

A functional medicine approach considers cardiovascular health in the context of the whole person. That may include medical and family history, blood pressure, metabolic health, nutrition, physical activity, sleep, stress, thyroid health, body composition, medications and other individual risk factors. The specific evaluation should be personalized rather than identical for every patient.

Can lifestyle really make a difference in heart disease prevention?

Yes. Physical activity, nutrition, avoiding tobacco, maintaining healthy blood pressure, addressing diabetes and metabolic health, getting adequate sleep and following appropriate medical treatment can all play important roles in reducing cardiovascular risk.

Is there a functional medicine physician for heart health near Stamford, Greenwich or Westport, Connecticut?

Dr. Lisa Gengo is a functional medicine physician in Stamford, Connecticut, with extensive prior experience in cardiac surgery. Her practice serves patients from Stamford, Greenwich, Westport, Darien, New Canaan, Norwalk, throughout Fairfield County and the greater Tri-State area.

Your Numbers Are Data. The Bigger Picture Is Your Health.

If you've been told your cholesterol is "normal," that's good information. But it shouldn't be the only information you know about your heart.

Your cardiovascular health is a story made up of your numbers, your history, your genetics, your lifestyle and how those pieces interact over time.

The goal isn't to chase every possible test. It's to ask better questions. And sometimes the most important one is: "Are we looking at my whole cardiovascular picture?"

If you're ready to take a more comprehensive look at your cardiovascular and metabolic health, schedule a complimentary 15-minute Discovery Call with Dr. Lisa Gengo in Stamford, Connecticut. Call 203-434-9143 or visit DrGengo.com.

You can also start with Dr. Gengo's Heart Age Quiz to learn more about the factors that may influence your cardiovascular health.

This article is for educational purposes only and is not intended to diagnose, treat or replace individualized medical advice from your healthcare provider.

Insulin Resistance Symptoms: How to Know If You Have It Before It Becomes Diabetes

Thu, 01 Oct 2026 13:00:21 GMT

The Early Warning Signs Your Blood Sugar Test Can Miss

Insulin Resistance Symptoms: How to Know If You Have It Before It Becomes Diabetes

The short answer: Insulin resistance means your body has to produce more insulin to keep your blood sugar in a normal range. It can develop gradually over years, often before fasting glucose or HbA1c looks abnormal. Common clues include weight gain around the middle, energy crashes after meals, strong sugar cravings, and rising blood pressure or triglycerides. Looking at the right labs—sometimes including fasting insulin—can help identify it earlier.

According to the CDC, more than 1 in 3 American adults has prediabetes, and most of them don't know it. Many of the patients I see in Stamford, Norwalk, and Westport have never heard the words "insulin resistance" from a doctor, even though their bodies may have been sending signals for years.

The good news? Insulin resistance is often very responsive to change, especially when it's caught early.

"Normal" blood sugar doesn't always tell the whole story

Think of insulin as a key that lets sugar move from your blood into your cells. With insulin resistance, the locks become harder to open. Your pancreas often compensates by producing more insulin.

For a while, that works. Your blood sugar stays in range, so your lab results may look fine. But higher insulin levels can affect how your body stores fat, how hungry you feel, and how your blood vessels and blood pressure behave.

Over time, if the pancreas can no longer keep up, blood sugar begins to rise. That's often when people first hear the word "prediabetes." In many cases, the process started much earlier.

Common signs of insulin resistance

Insulin resistance doesn't always cause obvious symptoms, and none of these signs diagnose it on their own. But they are clues worth paying attention to:

Weight that collects around your middle and is hard to lose
An energy crash or brain fog after meals, especially lunch
Sugar or carbohydrate cravings that feel hard to control
Feeling hungry again soon after eating
Skin tags or darker, velvety patches of skin on the neck or underarms
Rising blood pressure or triglycerides, or low HDL cholesterol
Irregular periods or a history of PCOS

Who is most at risk?

Anyone can develop insulin resistance, but your risk is higher if you:

Have a parent or sibling with type 2 diabetes
Carry extra weight around your waist, even if your overall weight is "normal"
Had gestational diabetes or have PCOS
Are in perimenopause or menopause
Sit for most of the day
Sleep poorly or work night shifts
Live with ongoing stress

It's also worth knowing that people who are not overweight can have insulin resistance. Body size alone doesn't tell us what's happening metabolically.

Why this matters for your heart

Insulin resistance is closely connected to metabolic syndrome—a cluster that includes abdominal weight, high blood pressure, high triglycerides, low HDL cholesterol, and elevated blood sugar. Together, these factors increase the risk of heart disease and stroke.

After years working in cardiac surgery, I don't look at blood sugar as an isolated number. Metabolic health and cardiovascular health are deeply connected. That's why I look at the whole picture for patients concerned about their heart. You can learn more on our Heart Health page .

How functional medicine looks at insulin resistance

Conventional care often focuses on a diagnosis once lab values cross a certain threshold. Functional medicine asks an additional question: why is your body becoming less responsive to insulin, and what can we do about it now?

That means looking at the bigger picture—nutrition, sleep, stress, activity, hormones, gut health, medications, and family history—and building a plan around the root causes. Medication can be an important tool when it's appropriate, but it isn't the only one.

What I may look at

Depending on your symptoms and health history, evaluation may include:

Fasting glucose and HbA1c
Fasting insulin, when appropriate
A lipid panel, including the triglyceride-to-HDL ratio
Waist measurement and blood pressure
Thyroid function and other factors that can affect metabolism
Medications, sleep, and stress that may be contributing

The goal isn't to order every test available. It's to ask the right questions so we can choose the right ones.

The good news: insulin resistance is often reversible

This isn't about eating less or cutting out everything you love. It's about eating more of the foods that support steady blood sugar.

Add protein and fiber to every meal

Protein, fiber, and healthy fats slow how quickly sugar enters your bloodstream and help you stay full longer.

Crowd your plate with whole foods

Colorful vegetables, beans, nuts, seeds, olive oil, and fish provide nutrients that support your metabolism, your gut, and your blood vessels.

Walk after meals

Even a 10-minute walk after eating helps your muscles use glucose from your blood.

Build muscle

Strength training helps your cells become more sensitive to insulin. Muscle is one of the most important tools you have for metabolic health.

Protect your sleep

Poor or short sleep can make blood sugar regulation harder the next day. Consistent, restorative sleep supports everything else on this list.

What a day of eating for insulin balance can look like

This is a sample, not a strict plan. The goal is to show how satisfying "more good food" can be:

Breakfast: Eggs scrambled with spinach and peppers, half an avocado, and a handful of berries
Lunch: A large salad with salmon or chicken, chickpeas, olive oil, pumpkin seeds, and colorful vegetables
Snack, if you're hungry: Apple slices with almond butter, or plain Greek yogurt with walnuts and cinnamon
Dinner: Roasted chicken or fish, a generous serving of roasted vegetables, and a small portion of a whole-food starch like sweet potato or lentils
After dinner: A short walk around the block

Notice what's on the plate, not what's missing. When meals are built around protein, fiber, and healthy fats, many people find their cravings ease over time.

How long does it take to improve?

Many people notice steadier energy and fewer cravings within a few weeks of changing how they eat, move, and sleep. Lab values take longer. HbA1c reflects roughly three months of blood sugar, so that's often when retesting makes sense.

Everyone responds differently, but the earlier insulin resistance is identified, the more options you have.

Frequently Asked Questions

Can you have insulin resistance with a normal A1c?

Yes. Insulin resistance can develop before HbA1c rises, because the body may produce extra insulin to keep blood sugar in range. Your healthcare provider can help determine whether additional testing, such as fasting insulin, makes sense for you.

What are the first signs of insulin resistance?

Early clues can include weight gain around the middle, energy crashes after meals, strong sugar cravings, and rising blood pressure or triglycerides. Many people have no obvious symptoms at all, which is why lab work matters.

Does insulin resistance cause weight gain?

It can contribute. Higher insulin levels encourage the body to store fat, particularly around the abdomen, and can make weight loss more difficult.

Can insulin resistance be reversed?

In many cases, yes. Changes to nutrition, physical activity, sleep, and stress can significantly improve insulin sensitivity, especially when addressed early.

Do you see patients outside Stamford?

Yes. Dr. Gengo sees patients from Stamford, Greenwich, Darien, New Canaan, Norwalk, Westport, and communities throughout Fairfield County.

Don't Wait for a Diagnosis

If you recognize yourself in these signs, you don't have to wait for your blood sugar to catch up. Understanding what's happening now gives you the chance to change the direction of your health.

Call 203-434-9143 to schedule a discovery call with Dr. Gengo in Stamford.

About Dr. Lisa Gengo

Dr. Lisa Gengo is a functional medicine physician and naturopathic physician serving Stamford, Greenwich, Darien, New Canaan, and communities throughout Fairfield County. With a background in cardiac surgery and a focus on cardiovascular, metabolic, thyroid, gut, and nutritional health, Dr. Gengo takes the time to listen, connect the dots, and look beyond symptoms to understand what may be affecting your health. Her goal is to help you feel informed, supported, and empowered to build a healthier path forward—one that is personalized to you. www.drgengo.com

This article is for educational purposes only and isn't a substitute for personal medical advice. Please talk with your healthcare provider about your symptoms.

Why Do I Wake Up at 3 AM Every Night? What Your Body Is Trying to Tell You

Thu, 24 Sep 2026 17:36:12 GMT

A Functional Medicine Look at Blood Sugar, Cortisol and Sleep

Why Do I Wake Up at 3 AM Every Night? What Your Body Is Trying to Tell You

The short answer: If you keep waking up around the same time every night, it may not be random. Several underlying factors can disrupt your sleep, including stress and cortisol patterns, hormonal changes, alcohol, sleep apnea , certain medications, and—in some people—overnight blood sugar changes.

When blood sugar drops too low, the body may release counter-regulatory hormones such as cortisol and adrenaline to bring glucose back up. That response can leave you suddenly awake, restless, sweaty, hungry, or feeling like your mind has switched on at 3 AM.

But blood sugar is only one piece of the puzzle.

If you're lying awake in the middle of the night with your mind racing, you're not alone. Many of my patients in Stamford, Darien, and New Canaan tell me the same thing:

"I fall asleep just fine. I just can't stay asleep."

They've tried melatonin, sleep apps, magnesium, cutting out caffeine, and going to bed earlier—yet the problem keeps coming back.

That's because improving sleep isn't always about finding something that makes you sleepy. Sometimes it's about figuring out what is waking your body up in the first place.

Looking at factors such as blood sugar regulation, stress and cortisol, thyroid function, hormonal changes, alcohol use, medications, and possible sleep-disordered breathing can help uncover what may be interfering with restorative sleep.

The goal isn't simply to help you fall back asleep. It's to understand why you're waking up.

Your nighttime waking may be giving us a clue

Your body doesn't simply "turn off" when you sleep. Your brain, hormones, metabolism, breathing, and nervous system continue working throughout the night. Blood glucose is one part of that system. If glucose falls too low, the body can release counter-regulatory hormones—including adrenaline and cortisol—to help restore it. In someone experiencing true nocturnal hypoglycemia, that response may contribute to sweating, shakiness, hunger, a racing heartbeat, or waking suddenly.

But here's the important part: Waking up at 3 AM doesn't automatically mean your blood sugar is crashing. For people without diabetes or glucose-lowering medications, clinically significant nighttime hypoglycemia is much less common than social media sometimes makes it sound.

That's why I don't diagnose the problem based on the time showing on the clock. I look at the whole pattern —your symptoms, health history, metabolic health, hormones, medications, lifestyle, and sleep quality.

5 reasons you may be waking up during the night

1. Blood sugar fluctuations

Blood sugar can influence sleep, but the relationship goes both ways: disrupted sleep can also affect glucose regulation. If metabolic dysfunction or insulin resistance is a concern, I look beyond a single symptom. Your eating patterns, fasting glucose, HbA1c, insulin levels when appropriate, medications, and overall metabolic picture provide much more useful information than simply waking at a particular hour.

2. Stress and your body's arousal system

Cortisol normally follows a circadian rhythm, generally rising toward morning and falling later in the day. Chronic stress doesn't simply "flip" cortisol upside down, but stress, anxiety, and heightened nervous-system arousal can absolutely interfere with sleep. You may fall asleep exhausted only to wake several hours later with your brain suddenly running through tomorrow's schedule, unfinished conversations, work problems—or absolutely nothing you can identify. That wired-but-tired feeling deserves attention.

3. Alcohol

That evening glass of wine may make you feel sleepy, but sleepy isn't necessarily the same thing as restorative sleep. Alcohol can disrupt normal sleep architecture and contribute to more fragmented sleep later in the night. It can also worsen snoring and sleep-disordered breathing in susceptible people. If you're waking consistently during the second half of the night, alcohol is worth considering—even if you fall asleep easily.

4. Perimenopause and menopause

Sleep problems are extremely common during the menopause transition. Changing estrogen and progesterone levels, hot flashes, night sweats, mood changes, and other factors can make sleep lighter and more fragmented. And you don't have to be having dramatic hot flashes for hormones to be part of the conversation. For women in their 40s and 50s, I look at sleep within the larger picture: menstrual changes, metabolic health, cardiovascular risk, thyroid function, body composition, stress, and other symptoms.

5. Sleep apnea

This is one I don't want patients to overlook. Obstructive sleep apnea causes repeated interruptions in breathing during sleep. Some people wake gasping or choking, but others have no idea it's happening. Clues can include loud snoring, morning headaches, dry mouth, daytime sleepiness, difficulty concentrating, and resistant or rising blood pressure. And sleep apnea isn't just about feeling tired. Untreated obstructive sleep apnea is associated with cardiovascular problems, including hypertension and certain abnormal heart rhythms.

Why I care about your sleep—and your heart

After years working in cardiac surgery, I don't treat sleep as an isolated issue. Sleep, metabolic health, blood pressure, weight, glucose regulation, stress, and cardiovascular health are interconnected. Chronic inadequate or fragmented sleep has been associated with increased risks of hypertension, metabolic dysfunction, obesity, and cardiovascular disease.

That doesn't mean waking at 3 AM is a warning that heart disease is coming.

It means persistent poor sleep deserves to be taken seriously. Improving sleep may be one important piece of protecting your long-term metabolic and cardiovascular health.

3 myths about waking up at night

Myth #1: "It's just part of getting older."

Sleep does change as we age, and brief awakenings can become more common. But regularly waking for long periods, feeling exhausted during the day, or noticing a significant change in your sleep shouldn't automatically be dismissed as aging. There may be something worth investigating.

Myth #2: "I just need a stronger sleep aid."

Sometimes medication is appropriate, and that's a conversation to have with your healthcare provider. But medication isn't the only question. If hot flashes, sleep apnea, alcohol, anxiety, medication side effects, thyroid dysfunction, pain, or another condition is disrupting your sleep, addressing that underlying issue may be just as important as helping you sleep.

Myth #3: "If I'm awake anyway, I might as well check my phone."

This one is tempting. Please resist the scroll. Light exposure and stimulating content can make it harder for your brain to settle back into sleep.

Keep the room dark, avoid checking the clock repeatedly, and give your brain as little reason as possible to decide that 3 AM is the perfect time to start the day.

Your symptoms may offer clues

The time you wake up isn't diagnostic, but what happens around that awakening can provide useful information.

Waking hot, sweaty, or flushed: Hot flashes and night sweats may suggest that perimenopause or menopause is disrupting sleep.

Waking shaky, sweaty, hungry, or with a racing heart: These symptoms have several possible causes. If true hypoglycemia is suspected—particularly in someone taking glucose-lowering medication—it deserves medical evaluation rather than assuming blood sugar is the culprit.

Waking with a dry mouth, headache, choking, or gasping: Consider sleep apnea or another form of sleep-disordered breathing, especial ly if you also snore or experience excessive daytime sleepiness.

Waking repeatedly to urinate: Late-evening fluid intake may be the simple explanation, but frequent nighttime urination can also occur with sleep apnea, urinary conditions, certain medications, poorly controlled diabetes, and other health issues.

None of these symptoms make a diagnosis by themselves. They're clues—and good medicine is about putting the clues together.

What I look for

When a patient tells me, "I keep waking up in the middle of the night," I don't automatically reach for a single test or explanation. I start with the bigger picture.

Depending on your symptoms and medical history, we may evaluate:

Glucose and HbA1c, with additional metabolic testing when appropriate
Thyroid function
Symptoms and patterns associated with perimenopause or menopause
Medications and supplements that may interfere with sleep
Alcohol and caffeine use
Stress, anxiety, pain, and other potential sleep disruptors
Signs of sleep apnea or another sleep disorder
Whether a sleep study or referral to a sleep specialist is appropriate

The goal isn't to order every test available. It's to ask better questions so we can choose the right ones.

What you can try tonight

Build a balanced dinner

Instead of focusing on eliminating an entire food group, build dinner around protein, fiber-rich vegetables, healthy fats, and minimally processed carbohydrate sources that work for your individual needs. A balanced meal can support satiety and metabolic health without turning dinner into a chemistry experiment.

Don't underestimate magnesium-rich foods

Leafy greens, pumpkin seeds, almonds, avocado, beans, and other whole foods provide magnesium along with other important nutrients.

Magnesium plays a role in many processes throughout the body, but don't assume every sleep problem is a magnesium deficiency.

Experiment with less alcohol

Try reducing or eliminating evening alcohol for a couple of weeks and pay attention to what happens. Do you wake less often? Feel more rested? Snore less? Sometimes a simple experiment gives us useful information.

Get morning light

Exposure to natural light after waking helps reinforce your circadian rhythm—the internal clock that helps regulate sleep and wakefulness.

Pair it with a short morning walk, and you get movement, light exposure, and cardiovascular benefits at the same time.

Keep your schedule consistent

Your body likes rhythm. Try to keep sleep and wake times relatively consistent, including on weekends. You don't have to become a sleep robot, but wildly different schedules can make quality sleep harder.

When it's time to get help

Occasionally waking during the night is normal. Yet if it happens frequently for several weeks, you're struggling to function during the day, or your sleep has noticeably changed, it's worth discussing with your healthcare provider.

I especially want patients to seek evaluation if nighttime waking occurs along with:

Loud or frequent snoring
Gasping or choking during sleep
Morning headaches
Significant daytime sleepiness
New or worsening high blood pressure
Frequent nighttime urination
Significant night sweats
Palpitations or other concerning symptoms

Sometimes better sleep hygiene is enough. Sometimes the sleep problem points to something else that needs attention.

Frequently Asked Questions

Is waking up at 3 AM a sign of something serious?

Not necessarily. Occasional nighttime waking is common. Persistent waking can have many causes, ranging from stress and environmental factors to menopause, medication effects, sleep apnea, or other medical conditions. The time on the clock doesn't diagnose the problem. Your other symptoms and health history matter much more.

Does melatonin help if I wake up in the middle of the night?

It depends. Melatonin plays an important role in circadian timing, but it isn't a universal treatment for every type of insomnia. The formulation, timing, dose, and reason for your sleep disruption all matter. If you regularly wake during the night, especially despite using sleep supplements, talk with your healthcare provider about what may be contributing.

Can low blood sugar wake you up if you're not diabetic?

It can, but true hypoglycemia in people without diabetes is relatively uncommon and shouldn't be assumed based on nighttime waking alone.

If symptoms suggest hypoglycemia, your healthcare provider can determine whether glucose testing or further evaluation is appropriate.

Why do I wake up at the same time every night?

Your sleep follows predictable cycles throughout the night, and your circadian rhythm influences hormones, body temperature, and alertness.

Stress, environmental cues, alcohol, menopause symptoms, sleep disorders, medications, and other factors can make you more likely to wake during certain portions of the night. The pattern can be useful information, but the time itself doesn't tell us the cause.

Do you see patients outside Stamford?

Yes. Dr. Gengo sees patients from Stamford, Greenwich, Darien, New Canaan, Norwalk, and communities throughout Fairfield County.

Ready to Get to the Root of Your Sleep?

You shouldn't have to spend every night wondering why you're wide awake again. If you've tried changing your bedtime routine but you're still struggling to stay asleep, it may be time to look beyond sleep itself. At my Stamford functional medicine practice, I look at the bigger picture—including metabolic health, thyroid function, cardiovascular risk, menopause or androgen-related changes, and lifestyle.

Call 203-434-9143 to schedule a discovery call with Dr. Gengo in Stamford.

About Dr. Lisa Gengo

This article is for educational purposes only and isn't a substitute for personal medical advice. Please talk with your healthcare provider about your symptoms.

Bloating After Eating? A Functional Medicine Guide to Gut Health

Thu, 06 Aug 2026 21:02:10 GMT

A Functional Medicine Guide to Gut Health and Chronic Bloating

Bloating After Eating? A Functional Medicine Guide to Gut Health

Do you feel like your stomach becomes swollen or uncomfortable after almost every meal? Maybe your pants fit perfectly in the morning but feel tight by dinner.

Perhaps you've been told,

"It's just IBS."

"Cut out gluten."

"That's just how your stomach is."

While occasional bloating after a large meal is normal, persistent bloating isn't something you should simply learn to live with. At Dr. Lisa Gengo's practice, bloating is viewed as a symptom—not a diagnosis.

Instead of asking "What food caused this?", we ask a more important question: Why is your digestive system struggling in the first place?

What Is Bloating?

Bloating is the feeling of fullness, pressure, or swelling in the abdomen.

Some people experience:

A visibly swollen stomach
Excess gas
Abdominal pressure
Frequent belching
Constipation
Diarrhea
Cramping
Feeling overly full after eating only a small amount
Occasional bloating is common. Daily bloating is not.

If you frequently feel uncomfortable after meals, your body may be signaling an underlying digestive imbalance.
Occasional bloating after a large meal is common. Bloating after nearly every meal deserves further evaluation.

Why Do I Feel Bloated After Eating?

There isn't one single cause. For many patients, bloating develops because digestion isn't working as efficiently as it should.

Several factors may contribute.

1. Small Intestinal Bacterial Overgrowth (SIBO)

One of the most overlooked causes of chronic bloating is Small Intestinal Bacterial Overgrowth, commonly called SIBO. Normally, most bacteria live in the large intestine.

With SIBO, excessive bacteria grow in the small intestine, where they ferment carbohydrates before they're fully digested.

This fermentation produces excess gas, leading to:

Bloating
Abdominal discomfort
Excessive gas
Constipation
Diarrhea
Brain fog
Nutrient deficiencies

Many patients notice symptoms becoming worse shortly after meals.

2. Food Sensitivities

Food sensitivities differ from food allergies. Rather than causing an immediate allergic reaction, food sensitivities may contribute to delayed digestive symptoms.

Common triggers include:

Dairy
Gluten
Eggs
Soy
Corn

However, eliminating foods without understanding why they trigger symptoms may not solve the underlying problem.

3. Low Stomach Acid

Many people assume digestive symptoms are caused by too much stomach acid. Surprisingly, some people actually have too little.

Adequate stomach acid helps:

Break down protein
Absorb nutrients
Kill harmful bacteria
Prepare food for digestion

When stomach acid is insufficient, digestion becomes less efficient, potentially contributing to bloating, indigestion, and nutrient deficiencies.

4. Digestive Enzyme Insufficiency

Your pancreas produces enzymes that help digest:

Protein
Fat
Carbohydrates

If enzyme production is inadequate, food may not be fully broken down before reaching the intestines, where bacteria ferment it and create gas.

5. An Imbalanced Gut Microbiome

Your digestive tract is home to trillions of bacteria. Together they form your gut microbiome.

A healthy microbiome helps:

Digest food
Produce vitamins
Support immune function
Protect against harmful organisms
Influence metabolism

When the balance of beneficial and harmful bacteria shifts, digestive symptoms often follow.

6. Constipation

If stool moves slowly through the digestive tract, gas has more time to build up. Many people think constipation simply means "not going every day."

In reality, constipation may also include:

Hard stools
Straining
Feeling incompletely emptied
Bloating
Abdominal discomfort

Improving bowel function often improves bloating as well.

7. The Gut-Brain Connection

Have you ever noticed your stomach acting up during stressful times? That's not a coincidence. The digestive system and brain communicate continuously through what's known as the gut-brain axis.

Chronic stress can influence:

Digestion
Stomach acid production
Gut motility
The gut microbiome
Pain sensitivity

For some people, stress becomes one of the biggest contributors to digestive symptoms.

8. Could It Be IBS?

Irritable Bowel Syndrome (IBS) is one of the most common digestive diagnoses.

Symptoms may include:

Bloating
Constipation
Diarrhea
Abdominal pain
Gas

IBS is considered a functional gastrointestinal disorder, meaning symptoms occur without a single structural abnormality explaining them. Rather than stopping at the IBS label, Dr. Gengo evaluates potential contributors that may be driving symptoms.

What Does the Latest Research Say?

Research over the past decade has transformed our understanding of gut health. Scientists now recognize that the gut microbiome influences much more than digestion.

Emerging research has linked gut health to:

Immune function
Metabolism
Mood and anxiety
Brain health
Inflammation
Blood sugar regulation
Cardiovascular health

This growing body of evidence reinforces the importance of evaluating digestive symptoms rather than dismissing them as "normal."

Why "Just Avoid Gluten" Isn't Always the Answer

One of the most common pieces of advice people receive is:

"Just stop eating gluten."

Or dairy.

Or sugar.

Or carbohydrates.

While dietary changes may reduce symptoms for some people, they don't necessarily explain why your digestive system became sensitive in the first place.

Many patients find themselves eliminating more and more foods over time without ever feeling completely better.

Instead of endlessly restricting your diet, it's important to understand what's driving the symptoms.

Did You Know?

The goal isn't to create the most restrictive diet possible.

The goal is to help you enjoy the widest variety of nutritious foods your body can comfortably tolerate.

How Dr. Gengo Evaluates Gut Health

Every patient is different.

Depending on your symptoms and medical history, your evaluation may include:

Comprehensive stool analysis
Gut microbiome assessment
SIBO breath testing (when appropriate)
Digestive enzyme markers
Inflammatory markers
Food sensitivity evaluation
Nutritional assessment
Lifestyle and stress review

Testing is personalized to help identify potential contributors to your symptoms rather than relying on guesswork.

Want the full picture? Learn how Dr. Gengo approaches digestive health on our Gut & Digestive Health page , or take the free Gut Health Check to see what your symptoms may be telling you.

What Actually Helps?

Treatment depends on the underlying cause.

Your personalized plan may include:

Nutrition tailored to your digestive health
Temporary elimination of trigger foods when appropriate
Restoring a healthy gut microbiome
Supporting digestive enzymes
Improving stomach acid function when indicated
Stress management
Optimizing sleep
Supporting healthy bowel movements

Rather than simply masking symptoms, the goal is to improve digestive function and help you feel comfortable after eating again.

Frequently Asked Questions

Is bloating after every meal normal?

No. Occasional bloating can happen, but persistent bloating after nearly every meal should be evaluated.

Can stress really cause bloating?

Yes. Stress can affect digestion, gut motility, stomach acid production, and the gut microbiome through the gut-brain axis.

Should I stop eating gluten?

Not necessarily. While gluten can contribute to symptoms in some individuals, eliminating it without understanding the underlying cause may not resolve the problem. It's best to discuss dietary changes with your healthcare provider.

Can probiotics help?

Sometimes—but not always. Different probiotic strains have different effects, and in some conditions, such as certain cases of SIBO, probiotics may not be appropriate initially. Personalized guidance is important.

How long does it take to heal the gut?

Recovery depends on the underlying cause, your overall health, and how long symptoms have been present. Many patients begin noticing improvement within weeks of starting an individualized treatment plan, though lasting healing often takes longer.

Why Choose Dr. Lisa Gengo?

Dr. Lisa Gengo combines conventional medical experience with naturopathic and functional medicine to help patients uncover the root causes of digestive symptoms.

Rather than simply treating bloating, she evaluates how your gut health, nutrition, hormones, metabolism, thyroid function, stress, and lifestyle work together to influence your overall health.

Because when your gut functions better, many other aspects of health often improve too.

Ready to Feel Better After You Eat?

If bloating, gas, constipation, diarrhea, or digestive discomfort have become part of your daily routine, you don't have to keep guessing.

If you live in Stamford, Greenwich, Darien, New Canaan, Norwalk, Westport, or anywhere in Fairfield County, Dr. Lisa Gengo can help identify the factors that may be contributing to your symptoms and create a personalized plan to support lasting digestive health.

Schedule your complimentary 15-minute Discovery Call today to start getting answers. 203-434-9143

Medical Disclaimer

This article is intended for educational purposes only and should not be considered medical advice. Always consult your healthcare provider regarding your individual symptoms, diagnosis, and treatment options.

Dr. Lisa Gengo, a "health detective," excels in unraveling the underlying triggers of heart health challenges such as hypertension (cardiovascular health), gut disorders, thyroid disorders, and weight resistance. Her expert nutritional guidance is instrumental in addressing these concerns, which often play critical roles in conditions like weight gain, sleep disorders, and a spectrum of intricate medical issues. Click here to learn more about Dr. Gengo's holistic approach and specialized expertise. — Dr. Lisa Gengo's Functional Medicine Practice.

Why Am I So Tired All the Time? Root Causes a Functional Medicine Doctor Looks For
Perimenopause Weight Gain: Why It Happens & What Actually Helps
Understanding Cholesterol Lab Values: A Simple Guide
The Gut-Brain Connection: How Stress Affects Digestion (future blog)
Gut & Digestive Health in Stamford, CT

Why Am I So Tired All the Time? Root Causes a Functional Medicine Doctor Looks For

Thu, 06 Aug 2026 20:58:13 GMT

Root Causes of Chronic Fatigue a Functional Medicine Doctor Looks For

Why Am I So Tired All the Time? Root Causes a Functional Medicine Doctor Looks For

"I'm sleeping eight hours, but I still wake up exhausted."

"By 2 p.m., I feel like I could fall asleep at my desk."

"My doctor says my lab work is normal, but I still don't feel like myself."

If any of these sound familiar, you're not alone.

Fatigue is one of the most common reasons patients seek care at Dr. Lisa Gengo's practice in Stamford, Connecticut. While it's normal to feel tired after a stressful week or a poor night's sleep, persistent fatigue is not something you should simply accept as part of aging.

Your body is designed to produce energy. When it doesn't, it's often trying to tell you something. The key isn't masking the fatigue—it's discovering what's causing it.

Fatigue Is a Symptom, Not a Diagnosis

Many people assume fatigue is simply part of getting older, raising a family, working long hours, or going through menopause.

While these life changes can certainly contribute, fatigue itself isn't a diagnosis.

Think of it like the check engine light in your car. The light isn't the problem. It's a signal that something beneath the surface needs attention.

Rather than simply reaching for another cup of coffee or an energy drink, it's important to ask a different question: Why is my body struggling to make energy?

At Dr. Gengo's practice, the goal isn't simply to cover up symptoms—it's to understand why they're happening in the first place.

What Causes Chronic Fatigue?

There usually isn't one single cause.

For many patients, fatigue develops because several systems in the body are no longer working together as efficiently as they once did.

Let's look at some of the most common contributors:

1. Thyroid Dysfunction

Your thyroid acts as your body's metabolic thermostat. Even subtle thyroid dysfunction can affect how every cell in your body produces energy.

Common symptoms include:

Fatigue
Weight gain
Brain fog
Constipation
Feeling cold
Dry skin
Hair thinning
Depression

Many conventional evaluations measure only TSH , but thyroid health is often more complex.

Depending on your symptoms and medical history, Dr. Gengo may recommend a more comprehensive thyroid evaluation that includes Free T3, Free T4, thyroid antibodies, and other laboratory markers to better understand how your thyroid is functioning.

Hashimoto's thyroiditis—the most common autoimmune thyroid condition—is especially common in women and can contribute to persistent fatigue long before obvious thyroid abnormalities develop.

Key Takeaway

Persistent fatigue should never be ignored simply because a single thyroid test falls within the normal range. A comprehensive evaluation may provide additional insight when symptoms continue.

2. Blood Sugar Imbalances

You don't have to have diabetes to experience blood sugar problems. In fact, insulin resistance often develops years before diabetes is diagnosed.

Signs may include:

Afternoon energy crashes
Brain fog
Sugar cravings
Weight gain
Increased belly fat
Feeling tired after meals

When blood sugar rises and falls throughout the day, your body is constantly trying to restore balance, which can leave you feeling physically and mentally exhausted. Rather than looking only at glucose, Dr. Gengo may evaluate additional metabolic markers to better understand how your body is regulating blood sugar.

3. Nutrient Deficiencies

Your cells require vitamins and minerals to produce energy. Even mild deficiencies can make a noticeable difference in how you feel.

Common deficiencies associated with fatigue include:

Iron
Vitamin B12
Vitamin D
Magnesium
Folate

Women are particularly susceptible due to menstruation, pregnancy, digestive disorders, dietary restrictions, and the hormonal changes that occur with aging.

4. Poor Gut Health

Your digestive system does much more than digest food. It's responsible for absorbing the nutrients your body needs to create energy.

When gut health is compromised, you may experience:

Bloating
Constipation
Diarrhea
Food sensitivities
Nutrient deficiencies
Chronic inflammation

Because the gut and immune system are closely connected, digestive issues can affect far more than your stomach.

5. Chronic Inflammation

Inflammation is a normal part of healing. However, when inflammation becomes chronic, it may contribute to ongoing fatigue and reduced quality of life.

Inflammation may be influenced by:

Autoimmune conditions
Poor metabolic health
Chronic infections
Lifestyle factors
Poor sleep
Stress

Identifying the source of inflammation is often an important step toward restoring energy.

6. Poor Sleep Quality

Sleeping eight hours doesn't always mean you're getting restorative sleep.

Conditions such as:

Sleep apnea
Snoring
Restless sleep
Frequent nighttime awakenings
Menopause-related hot flashes

Menopause-related hot flashes can prevent your body from reaching the deep stages of sleep needed for recovery. Many patients don't realize that poor sleep quality—not simply sleep quantity—is contributing to their fatigue.

7. Chronic Stress

Stress affects nearly every organ system.

Over time, chronic stress can influence:

Hormones
Blood sugar
Digestion
Immune function
Sleep
Mood

The result is often a body that feels constantly depleted. Managing stress isn't simply about relaxation—it's an important part of supporting long-term metabolic and cardiovascular health.

8. Hormonal Changes

Many women notice dramatic changes in their energy during perimenopause and menopause.

As estrogen and progesterone fluctuate, you may experience:

Brain fog
Poor sleep
Mood changes
Hot flashes
Weight gain
Fatigue

Hormones don't work independently. They influence thyroid function, metabolism, cardiovascular health, and blood sugar regulation, making a comprehensive evaluation especially important during this stage of life.

9. Could Your Heart Be Contributing?

Many people don't associate fatigue with heart health. However, women often experience cardiovascular disease differently than men.

Instead of chest pain, early symptoms may include:

Fatigue
Shortness of breath
Reduced exercise tolerance
General lack of energy

Because Dr. Gengo spent years as a Physician Assistant in cardiac surgery before becoming a naturopathic physician, she understands the importance of looking at fatigue through both a conventional and functional medicine lens. Protecting your energy also means protecting your heart.

What Does the Latest Research Say?

Current research suggests that chronic fatigue is often multifactorial , meaning several factors contribute simultaneously rather than a single diagnosis.

Studies have linked persistent fatigue with thyroid dysfunction, insulin resistance, sleep disorders, chronic inflammation, nutrient deficiencies, hormonal changes, and alterations in the gut microbiome.

Rather than evaluating each system independently, emerging research supports a more comprehensive approach that considers how these systems influence one another.

This systems-based perspective is a core principle of functional medicine and helps guide individualized care.

How Dr. Gengo Evaluates Fatigue

One of the most common frustrations patients share is hearing:

"Your labs look normal."

Routine laboratory testing can rule out many serious illnesses, but it doesn't always explain why someone continues to feel exhausted.

Depending on your symptoms and medical history, your evaluation may include:

Comprehensive thyroid testing
Iron studies and nutrient assessment
Blood sugar and insulin markers
Inflammatory markers
Hormone evaluation
Gut health assessment
Cardiovascular risk markers
Lifestyle, nutrition, and sleep review

Every patient is different, which is why testing should be personalized—not one-size-fits-all.

What Actually Helps?

Treatment depends on identifying the underlying contributors.

Your personalized plan may include:

Nutrition designed to support stable blood sugar
Strength training to preserve muscle and metabolism
Restoring healthy sleep habits
Correcting nutrient deficiencies
Optimizing thyroid health
Supporting gut health
Stress management strategies
Addressing cardiovascular risk factors when appropriate

The goal isn't another temporary solution. It's helping your body function the way it was designed to.

Frequently Asked Questions

Can my blood work be normal and I still feel exhausted?

Yes. Routine lab work may not identify every cause of fatigue. Nutrient deficiencies, thyroid disorders, blood sugar imbalance, sleep disorders, and other conditions sometimes require a more comprehensive evaluation.

Can Hashimoto's make me tired even if I'm taking thyroid medication?

Yes. Some people continue to experience fatigue despite treatment. Additional evaluation may help determine whether thyroid function is optimized or whether another condition is contributing to symptoms.

Can menopause cause fatigue?

Yes. Hormonal fluctuations during perimenopause and menopause commonly affect sleep, mood, metabolism, and energy levels.

Can poor gut health make me feel tired?

It can. Digestive issues may affect nutrient absorption and contribute to inflammation, both of which can influence energy production.

When should I see a healthcare provider?

If fatigue lasts more than several weeks, interferes with daily activities, or is accompanied by symptoms such as chest pain, shortness of breath, fainting, unexplained weight loss, or persistent fever, you should seek prompt medical evaluation.

Why Choose Dr. Lisa Gengo?

Dr. Lisa Gengo combines decades of experience in conventional medicine, cardiac surgery, naturopathic medicine, and functional medicine to help patients uncover the factors contributing to fatigue.

Rather than focusing on a single symptom, she evaluates how your thyroid, hormones, metabolism, cardiovascular health, gut health, nutrition, sleep, and lifestyle work together to influence your overall well-being.

If you're tired of feeling tired, you don't have to settle for "everything looks normal."

Ready to Get Your Energy Back?

If you're experiencing persistent fatigue and live in Stamford, Greenwich, Darien, New Canaan, Norwalk, Westport, or anywhere in Fairfield County , Dr. Lisa Gengo can help you take a deeper look at what may be contributing to your symptoms. Schedule your complimentary 15-minute Discovery Call to learn how a personalized, root-cause approach can help you restore your energy and improve your long-term health. Ready to get started? Give us a call to schedule your appointment! (203) 434-9143 .

Medical Disclaimer

This article is intended for educational purposes only and should not be considered medical advice. Always consult your healthcare provider regarding your individual health concerns, diagnosis, and treatment options.

Perimenopause Weight Gain: Why It Happens and What Actually Helps

Thu, 06 Aug 2026 20:53:51 GMT

Why It Happens and What Actually Helps with Perimenopause Weight Gain

Perimenopause Weight Gain: Why It Happens & What Actually Helps

If you've noticed the number on the scale slowly climbing—or your favorite jeans suddenly fitting tighter around your waist—even though your eating habits haven't changed, you're not imagining it. Perimenopause weight gain is one of the most common concerns I hear from women in their 40s and early 50s. Many tell me the same thing:

"I've always been able to lose weight before. Now nothing works."

The truth is, your body is changing. But that doesn't mean you're destined to gain weight or accept feeling uncomfortable in your own skin.

Understanding why these changes happen is the first step toward creating a plan that actually works.

What Is Perimenopause?

Perimenopause is the transition leading up to menopause.

While menopause is officially defined as going 12 consecutive months without a menstrual period, perimenopause can begin 8 to 10 years earlier , often starting in your early-to-mid 40s.

During this time, hormone levels fluctuate dramatically rather than declining in a straight line.

These hormonal shifts can affect:

Weight
Mood
Sleep
Memory
Energy
Blood sugar
Cholesterol
Heart health
Muscle mass

This is why many women say, "I don't even recognize my body anymore."

Why Does Weight Gain Happen During Perimenopause?

There isn't just one reason.

Instead, several systems begin changing simultaneously.

1. Estrogen Declines

Estrogen plays a much bigger role than reproduction.

It also influences:

Fat distribution
Blood sugar regulation
Muscle maintenance
Appetite
Inflammation

As estrogen declines, fat storage naturally shifts away from the hips and thighs and toward the abdomen.

This is why many women notice belly fat appearing for the first time.

2. Muscle Mass Naturally Declines

Beginning around age 30, adults lose approximately 3–8% of muscle mass per decade , with the process accelerating after menopause.

Because muscle burns more calories than fat—even at rest—losing muscle slows metabolism.

That's one reason many women gain weight despite eating exactly the same way they always have.

3. Blood Sugar Changes

Perimenopause can reduce insulin sensitivity.

When insulin doesn't work as efficiently, your body is more likely to:

Store fat
Experience sugar cravings
Feel hungry sooner after meals
Have afternoon energy crashes

Many women don't realize that these blood sugar changes are often hormonal—not simply a lack of willpower.

4. Poor Sleep Makes Weight Loss Harder

Night sweats.

Hot flashes.

Waking at 3 a.m.

Difficulty falling asleep.

Sleep disruption doesn't just make you tired.

It also changes hunger hormones.

Research shows that inadequate sleep can increase ghrelin (the hormone that stimulates hunger) while decreasing leptin (the hormone that signals fullness). The result? More cravings, increased appetite, and a harder time losing weight.

5. Stress and Cortisol

Perimenopause often overlaps with one of the busiest seasons of life.

Many women are balancing careers, aging parents, teenagers, finances, and changing relationships.

Chronic stress can contribute to elevated cortisol levels, which may increase appetite, affect sleep, and encourage abdominal fat storage over time.

Managing stress isn't just about feeling calmer—it can also support your metabolic health.

6. Could Your Thyroid Be Part of the Problem?

Many women assume all weight gain during perimenopause is hormonal.

Sometimes it is.

Sometimes it isn't.

Thyroid disorders, particularly Hashimoto's thyroiditis and hypothyroidism, become more common in women during midlife.

Symptoms often overlap with perimenopause:

Fatigue
Weight gain
Hair loss
Constipation
Depression
Dry skin
Brain fog
Feeling cold

If your thyroid isn't functioning optimally, losing weight can become significantly more difficult.

Why "Eat Less and Exercise More" Often Doesn't Work

Traditional advice usually focuses on calories alone. Functional medicine asks a different question: Why has your metabolism changed? Weight gain isn't simply about eating too much.

It may involve:

Hormones
Thyroid health
Insulin resistance
Inflammation
Poor sleep
Chronic stress
Loss of muscle
Nutrient deficiencies
Gut health

Each of these factors can influence how your body stores and burns energy.

A Functional Medicine Approach to Perimenopause Weight Gain

Rather than offering the same plan to every patient, I take the time to understand your unique physiology .

Your evaluation may include:

Comprehensive thyroid testing (not just TSH)
Blood sugar and insulin markers
Cholesterol and advanced cardiovascular risk markers
Hormone assessment when appropriate
Nutrient deficiencies
Inflammatory markers
Lifestyle, sleep, stress, and nutrition review

Instead of chasing symptoms, we work to identify the underlying factors contributing to weight gain and create a personalized plan that supports long-term health.

What Actually Helps?

There is no one-size-fits-all solution, but these evidence-informed strategies can make a meaningful difference.

Prioritize Protein

Aim to include a quality source of protein with every meal to support muscle maintenance and help you feel full longer.

Lift Weights

Strength training is one of the most effective ways to preserve muscle, improve insulin sensitivity, and support metabolism during perimenopause.

Eat More Fiber

Fiber supports gut health, blood sugar regulation, and healthy cholesterol levels while increasing satiety.

Improve Sleep

Creating a consistent bedtime routine and addressing sleep disruptions can positively influence appetite hormones and metabolism.

Manage Stress

Simple practices like walking, yoga, deep breathing, and mindfulness may help reduce the effects of chronic stress on the body.

Personalize Your Nutrition

What works for your friend may not work for you. Nutrition should be tailored to your metabolism, medical history, lifestyle, and goals.

Frequently Asked Questions

Is belly fat during menopause normal?

Yes. Many women notice more abdominal fat during perimenopause because of hormonal changes. While common, it doesn't mean it's inevitable or irreversible.

Should I fast during perimenopause?

Intermittent fasting may benefit some women, but it isn't appropriate for everyone. Women experiencing significant hormone imbalance, high stress, or blood sugar instability may need a different approach.

Can hormone therapy help with weight gain?

Hormone therapy isn't a weight-loss treatment, but for some women it may improve symptoms like sleep disruption, hot flashes, and body composition when used appropriately. Discuss the risks and benefits with your healthcare provider.

Are GLP-1 medications an option?

For some women, GLP-1 medications may be an appropriate part of a comprehensive weight management plan. They often work best when combined with personalized nutrition, strength training to preserve muscle mass, healthy sleep habits, and strategies to support long-term metabolic health.

However, GLP-1 medications aren't right for everyone. Before starting treatment, it's important to review your personal and family medical history with your healthcare provider.

These medications are not recommended for individuals with a personal or family history of medullary thyroid carcinoma (MTC) or Multiple Endocrine Neoplasia syndrome type 2 (MEN2) .

If you have hypothyroidism, Hashimoto's thyroiditis, or another thyroid condition , GLP-1 medications may still be an option, but your thyroid health should be carefully evaluated and monitored as part of your overall treatment plan. Because GLP-1 medications slow stomach emptying, they may also not be appropriate for people with gastroparesis (delayed stomach emptying) or certain digestive conditions that already cause significant nausea, vomiting, or slow digestion.

The best approach is an individualized one. At Dr. Lisa Gengo's practice, we evaluate your hormone health, thyroid function, metabolic health, digestive health, and overall goals before determining whether a GLP-1 medication is an appropriate part of your treatment plan.

You Don't Have to Figure It Out Alone

If you're in Stamford, Greenwich, Darien, New Canaan, Norwalk, Westport, or anywhere in Fairfield County , and you're frustrated because your body isn't responding the way it used to, know that there are answers.

At Dr. Lisa Gengo's practice, we don't just focus on the number on the scale. We evaluate the interconnected factors that influence weight, hormones, thyroid function, metabolism, and long-term cardiovascular health to create a personalized plan designed for you.

If you're ready to stop guessing and start understanding what's really happening in your body, we'd love to help.

Schedule your complimentary 15-minute Discovery Call today to learn how a personalized functional medicine approach can help you regain energy, improve your metabolic health, and feel like yourself again. Ready to get started? Give us a call to schedule your appointment! (203) 434-9143

Medical Disclaimer

This blog article is for educational purposes only and should not be used as a substitute for personalized medical advice, diagnosis, or treatment. Always consult your healthcare provider regarding your individual health concerns.

Curious to Learn More? Check out our Heart Attack Symptoms in Women blog: 10 Insights from Dr. Lisa Gengo.

The Mystery Symptoms You Can't Ignore: Your Heart Might Be Trying to Tell You Something!

Thu, 08 Aug 2024 17:42:38 GMT

The Mystery Symptoms You Can't Ignore: Your Heart Might Be Trying to Tell You Something!

Ladies, we need to talk about something crucial—those mysterious symptoms you've been brushing off as "just getting older" or "a bad day at work." Spoiler alert: they might be your heart waving a red flag, and it's high time we paid attention .

When Fatigue is More Than Just Fatigue
Yes, juggling work, family, and the million other things on your to-do list can leave anyone feeling exhausted. But if you're constantly drained, even after a good night's sleep, it might not be just life wearing you down. It could be your heart whispering (or shouting) for help. Chronic fatigue can be a sneaky sign of heart issues, so don't just chug another coffee and hope for the best.

Shortness of Breath – Not Just for Marathon Runners h
If climbing a flight of stairs feels like you've just finished a marathon, it's not because you're out of shape. Shortness of breath, especially during activities that never bothered you before, can be a significant red flag. It's your heart working overtime and struggling to keep up. Ignoring this could lead to serious consequences.

Swelling in Your Feet and Ankles – No, It's Not Just Water Retention
Ladies, we all know our bodies can retain water like camels, but persistent swelling in your feet and ankles might be something more sinister. It could indicate that your heart isn't pumping blood as effectively as it should, leading to fluid buildup. Don't dismiss it with another "must be that extra slice of pizza" excuse.

The Case of the Persistent Cough
A lingering cough that won't quit, especially one that produces white or pink mucus, might not just be an annoying cold. It could be your heart signaling that something's wrong. Heart failure can cause fluid to build up in the lungs, leading to a chronic cough.

Enter Dr. Lisa Gengo: Your Heart's Best Friend h
So, how do we get to the bottom of these mystery symptoms before they turn into something catastrophic? Enter Dr. Lisa Gengo, functional medicine physician and cardiovascular specialist. With her background as the chief physician assistant in cardiovascular surgery at a major hospital in New York, Dr. Gengo has seen firsthand the tragic results of missed heart symptoms and prolonged neglect.
But here's the good news: she's here to ensure you never get to that end stage.

The Functional Medicine Advantage
Dr. Gengo's approach isn't just about treating symptoms with medication (though she can coordinate with your cardiologist if needed). It's about digging deep to find the root cause of your symptoms. Functional medicine looks at the whole person—your lifestyle, diet, stress levels, and more—to create a personalized plan that works for you.

Imagine not just managing your symptoms but potentially reversing them. That's what a functional medicine approach can offer. Dr. Gengo will help you tweak your diet, manage stress, and even incorporate holistic remedies that support your heart health naturally.

Collaboration for Your Best Outcome
One of the best parts about working with Dr. Gengo is her willingness to collaborate with your existing healthcare team. She understands the importance of a comprehensive approach and will ensure you have the best care possible. It's not just about adding another doctor to your list; it's about building a team dedicated to your heart health.

Take Action Before It's Too Late
Remember, those mysterious symptoms aren't just quirks of getting older. They're potential signals from your heart that something's amiss. By addressing them now with the expertise of Dr. Lisa Gengo, you can prevent damage and maintain a healthy, vibrant life.

So, ladies, let's stop ignoring the signs and start listening to our hearts—literally. Reach out to Dr. Gengo today and take the first step towards a healthier, symptom-free future. When it comes to your heart, it's always better to be proactive than reactive. Your future self will thank you.

Disclaimer: This blog is for educational purposes only and does not constitute medical advice. Always consult with your healthcare provider for personalized medical advice.

Curious to Learn More? Check out our Heart Attack Symptoms in Women blog: 10 Insights from Dr. Lisa Gengo.

Cholesterol Cholesterol: Understanding Cholesterol Lab Values, A Simple Guide

Fri, 21 Jun 2024 13:00:01 GMT

Cholesterol Cholesterol: Understanding Cholesterol Lab Values, A Simple Guide

Understanding Cholesterol Lab Values: A Simple Guide

Have you ever heard your doctor talk about cholesterol and wondered what all those letters and numbers mean? Let's break it down!

Does The Cholesterol Test Have Other Names?

Yes, the cholesterol test is also known as:

Lipid Profile
Lipoprotein Profile

What is the Purpose of the Cholesterol Test?

This group of tests measures the amount of cholesterol and other fats in your blood. Cholesterol and triglycerides are lipids, or fats, essential for cell health but can be harmful when they build up in the blood. This buildup can lead to clogged, inflamed arteries, a condition called atherosclerosis, which may keep your heart from working normally if the arteries of your heart muscle are affected. This panel of tests helps predict your risk for heart disease and stroke.

The Key Cholesterol Players

When you get your cholesterol lab results, you usually see these names, and this is what they are testing:

Total Cholesterol: This is the overall amount of cholesterol in your blood. It's a combination of HDL, LDL, and a portion of your triglycerides. A total cholesterol level of less than 200 mg/dL is generally considered good.
HDL (High-Density Lipoprotein): This is known as "good" cholesterol. Think of HDL as a cleanup crew that picks up extra cholesterol in your blood and takes it to your liver to be processed and removed. The higher your HDL, the better!
LDL (Low-Density Lipoprotein): This is often called "bad" cholesterol. LDL carries cholesterol to your arteries, where it can build up and form plaques. These plaques can narrow your arteries and make it harder for blood to flow through. High LDL levels can lead to heart disease and stroke.
Triglycerides: These are another type of fat in your blood. When you eat, your body converts any calories it doesn't need right away into triglycerides. High levels of triglycerides can increase your risk of heart disease.
Total Cholesterol/HDL Ratio: This ratio compares your total cholesterol level to your HDL cholesterol level. It's calculated by dividing your total cholesterol by your HDL cholesterol. A lower ratio is better, as it indicates a higher level of HDL relative to total cholesterol. Ideally, this ratio should be below 3.5.
Non-HDL Cholesterol: This value is your total cholesterol minus your HDL cholesterol. It includes all the "bad" types of cholesterol, like LDL and very low-density lipoprotein (VLDL). A lower non-HDL cholesterol level is better for your heart health. The target is usually less than 130 mg/dL for people at risk of heart disease.
VLDL (Very-Low-Density Lipoprotein): VLDL carries triglycerides in the blood. High levels of VLDL can contribute to the buildup of plaque in your arteries. VLDL is usually estimated as a percentage of your triglyceride level. Normal VLDL levels are between 5 and 30 mg/dL.

Risk factors include:

High blood pressure
Diabetes or pre-diabetes
Overweight or obesity
Smoking
Lack of exercise
Diet of unhealthy foods
Stress
High total cholesterol
High-fat diet
Diet high in processed foods

What Do the Numbers Mean?

You'll see a bunch of numbers when you get your cholesterol test results. Here's how to understand their meaning: Test results are given in milligrams per deciliter (mg/dL).

Total Cholesterol:

Normal: Less than 200 mg/dL

Borderline high: 200 to 239 mg/dL

High: At or above 240 mg/dL

LDL Cholesterol Numbers:

Optimal: Less than 100 mg/dL (This is the goal for people with diabetes or heart disease.)

Near-optimal: 100 to 129 mg/dL

Borderline high: 130 to 159 mg/dL

High: 160 to 189 mg/dL

Very high: 190 mg/dL and higher

Your HDL cholesterol levels should be above 40 mg/dL. This fat type is good for you because it lowers your risk of heart disease. The higher the number, the lower your risk. Sixty mg/dL or above is considered the level to protect you against heart disease.

High levels of triglycerides are linked with a higher heart disease risk. Here are the adult ranges:

Normal: Less than 150 mg/dL

Borderline high: 150 to 199 mg/dL

High: 200 to 499 mg/dL

Very high: Above 500 mg/dL

Based on your test results, your healthcare provider will decide whether you need lifestyle changes or medicines to lower your cholesterol.

Advanced and Functional Medicine Labs

Some healthcare providers may order advanced lipid testing for a more detailed assessment of your cholesterol and risk factors. These tests can provide additional information about the size and type of cholesterol particles in your blood:

Apolipoprotein B (ApoB): Measures the number of LDL particles, which can give a more accurate risk assessment for heart disease.
Lipoprotein(a): An inherited risk factor that can increase the risk of heart disease independent of other cholesterol levels.
LDL Particle Size: Determines whether you have small, dense LDL particles (more dangerous) or large, buoyant LDL particles (less dangerous).

These advanced tests can provide a more comprehensive picture of your cardiovascular health and help tailor your treatment plan more precisely.

Final Thoughts

Feel free to share this with your friends and family so they can understand their cholesterol numbers and take steps to improve their heart health, too!

Understanding your cholesterol numbers is an important part of maintaining good heart health. By making healthy lifestyle choices, you can improve your cholesterol levels and reduce your risk of heart disease. Remember, it's never too early to start caring for your heart! See a functional medicine heart specialist to learn more about improving your cholesterol levels.

Curious to Learn More? Check out our blog post on Take Back Your Health with Functional Medicine .

Dr. Lisa Gengo is a functional medicine physician and a cardiovascular (heart) specialist. She excels in unraveling the underlying triggers of heart health challenges such as hypertension, heart disease, and associated links like gut disorders, thyroid disorders, pre-diabetes, and weight and insulin resistance. Her expert nutritional guidance is instrumental in addressing these concerns, which often play critical roles in conditions like weight gain, sleep disorders, and a spectrum of intricate medical issues. Click here to learn more about Dr. Gengo's holistic approach and specialized expertise. — Dr. Lisa Gengo's Functional Medicine Practice.

Heart Attack Symptoms in Women: 10 Insights from Dr. Lisa Gengo

Fri, 26 Apr 2024 13:00:00 GMT

Heart Attack Symptoms in Women: 10 Insights from Dr. Lisa Gengo

Welcome back, dear readers, to another insightful journey into a vital aspect of women's health: recognizing heart attack symptoms in women. Today, we delve deeper into a crucial aspect often overlooked: subtle yet vital signs of a heart attack in women. And who better to guide us through this intricate landscape than Dr. Lisa Gengo, ND, PA, a distinguished Cardiovascular Specialist and Functional Medicine Physician.

Dr. Gengo's journey into the field of cardiovascular health is as remarkable as it is inspiring. Having worked as a Cardiovascular Surgery Physician Assistant, she witnessed firsthand the profound impact of heart disease on individuals' lives, particularly women . It is this experience, seeing the end results where surgical intervention became necessary, that fueled her determination to explore preventive measures and natural interventions to halt heart damage before it reaches such critical stages.

Heart attack symptoms in women may not always conform to the classic Hollywood portrayal of chest-clutching pain. Instead, they often manifest in subtler ways, making early detection challenging yet imperative. Dr. Gengo emphasizes the importance of being vigilant and attuned to these signs, as they could mean the difference between life and death.

Here are ten invaluable tips, beyond the conventional advice of diet and exercise, to safeguard women's heart health and prevent heart attack symptoms in women:

1. Harmonizing Hormones: Hormonal fluctuations, especially during menopause, can significantly influence cardiovascular health. Estrogen, known for its protective effects on the heart, declines during menopause, potentially increasing the risk of heart disease. Dr. Gengo emphasizes the importance of hormonal balance through personalized hormone therapy, aiming to mitigate these risks and support heart health.

2. Silencing the Snore: Sleep apnea, often characterized by snoring and interrupted breathing during sleep, is not merely a nuisance but a silent saboteur of heart health. Studies suggest a strong association between sleep apnea and cardiovascular diseases, including hypertension and coronary artery disease. Dr. Gengo advocates for early detection and treatment of sleep apnea, emphasizing the profound impact of quality sleep on overall cardiovascular well-being.

3. Pearly Whites, Healthy Heart: Surprisingly, your dental health may hold the key to a healthier heart. Research indicates a correlation between periodontal (gum) disease and an increased risk of heart disease. The inflammation triggered by gum disease may exacerbate existing cardiovascular conditions or contribute to their development. Thus, maintaining good oral hygiene and regular dental check-ups is not just about a winning smile but also about nurturing a healthy heart.

4 . Embracing Mindfulness: Stress, often dubbed the silent killer, significantly affects cardiovascular health. Chronic stress can elevate blood pressure, trigger inflammation, and disrupt heart rhythm, paving the way for heart disease. Dr. Gengo advocates for mindfulness practices, such as meditation, yoga, or deep breathing exercises, as potent tools to manage stress and promote heart health.

5. Nourishing Gut Health: The gut-heart connection is a burgeoning field of research with profound implications for cardiovascular health. Emerging evidence suggests that gut dysbiosis (imbalance in gut microbiota) may contribute to inflammation and metabolic disturbances, predisposing individuals to heart disease. Dr. Gengo emphasizes the importance of a diverse, fiber-rich diet, supplemented with probiotics and prebiotics, to nurture a thriving gut ecosystem and support cardiovascular wellness.

6. Listen to Your Body: Understanding heart attack symptoms in women begins with listening to your body's signals. While chest pain is a common indicator, women may experience a range of symptoms, including shortness of breath, nausea, dizziness, and severe fatigue. Dr. Gengo urges women not to dismiss these signs and to seek medical attention promptly.

7. Know the Warning Signs: Familiarizing oneself with the warning signs of a heart attack is paramount. "Heart attack symptoms in women" encompass a spectrum of sensations, from discomfort in the chest to pain in the jaw, neck, back, or arms. By recognizing these signals early on, women can take proactive steps to protect their heart health.

8. Break the Stereotype: Despite pervasive misconceptions, heart attacks are not exclusive to older men. Women of all ages are susceptible, and their symptoms may differ from those typically associated with men. Dr. Gengo emphasizes the need to dispel stereotypes and raise awareness about the diverse presentation of heart attack symptoms in women.

9. Seek Prompt Medical Attention: Time is of the essence when it comes to heart attacks. Delaying treatment can lead to irreversible damage to the heart muscle or even death. Dr. Gengo underscores the importance of seeking prompt medical attention at the first sign of "heart attack symptoms in women," as every minute counts in saving lives. If in doubt, still get yourself checked out.

10. Embrace Prevention: While awareness is crucial, prevention remains the cornerstone of heart health. Dr. Gengo emphasizes the importance of adopting a heart-healthy lifestyle, including regular exercise, a balanced diet, stress management, and regular check-ups. By prioritizing prevention, women can reduce their risk of experiencing "heart attack symptoms in women" and lead healthier lives.

In conclusion, understanding and recognizing "heart attack symptoms in women" is not only a matter of health but also a matter of life-saving importance. With Dr. Lisa Gengo's guidance and advocacy, let us empower ourselves and our communities to listen to our bodies, know the warning signs, and take proactive steps to safeguard our hearts.

Curious to Learn More? Check out our blog post on Take Back Your Health with Functional Medicine.

Healthy Food Near Me: Discover Nutrient-Rich Restaurants Near You

Tue, 12 Mar 2024 13:00:00 GMT

Healthy Food Near Me: Discover Nutrient-Rich Restaurants Near You

Hey there, health enthusiasts and culinary adventurers! As we celebrate Nutrition Awareness Month, it's essential to recognize the critical role that our food choices play in our overall health. Finding wholesome, nutrient-rich meals can sometimes feel like an uphill battle in a world where fast-food chains and convenience stores dominate the landscape. But fear not, for I, Dr. Lisa Gengo, your trusted functional medicine specialist, am here to shed light on a flavorful journey toward healthier eating habits. Healthy food near me is the key phrase!

Imagine this scenario: You're craving a nourishing meal, but the thought of cooking at home seems daunting, and the allure of greasy takeout sounds more uncomplicated and quick. What's the solution for a health-conscious individual like yourself? It's as simple as typing in the powerful phrase: "healthy food near me." With just a few keystrokes, many nutritious dining options appear.

You might wonder why our diets often fail to provide the essential nutrients our bodies need. The modern lifestyle, characterized by hectic schedules and on-the-go consumption, frequently leads us astray from optimal nutrition. Processed foods laden with additives and preservatives have become the norm, leaving us deficient in vital vitamins, minerals, and antioxidants essential for vitality and longevity.

But fret not, dear reader, for the solution lies within our reach – quite literally, at our fingertips. By leveraging the power of technology to seek out establishments prioritizing health and wellness, we can satiate our cravings without compromising our nutritional integrity. Gone are the days of settling for lackluster salads amidst a sea of fried temptations; instead, we can feast upon a cornucopia of vibrant, nutrient-dense delights.

As a proponent of functional medicine , every meal is an opportunity to nourish our bodies and fortify our health. By choosing restaurants committed to sourcing wholesome ingredients and crafting balanced, flavorful dishes , we satisfy our taste buds and fuel our bodies with the sustenance they crave.

So, the next time you ponder your dining options, remember to invoke the magic words: "healthy food near me." Embrace the culinary adventure that awaits, and revel in the joy of discovering new eateries dedicated to your well-being. Together, let us embark on a journey towards vibrant health, one delectable bite at a time.

Here are five healthy restaurants that you'll discover when you search for "healthy food near me":

Sweetgreen: With locations across the United States, Sweetgreen is known for its delicious salads, grain bowls, and seasonal dishes made from locally sourced ingredients. Their menu features a variety of nutritious options packed with flavor and freshness.

True Food Kitchen: True Food Kitchen offers a diverse menu inspired by the principles of Dr. Andrew Weil's anti-inflammatory diet. With locations in several states, including California, Arizona, and Texas, this restaurant serves a variety of nourishing dishes crafted from whole, nutrient-rich ingredients.

Tender Greens: With locations in California, New York, and Massachusetts, Tender Greens is committed to serving chef-inspired dishes made from scratch using locally sourced, sustainably raised ingredients. From hearty salads to protein-packed plates, their menu offers something for every dietary preference.

CoreLife Eatery: CoreLife Eatery has locations across the United States and offers a menu focused on clean, healthy eating. Their bowls are customizable and feature a variety of fresh greens, grains, proteins, and house-made dressin gs, making it easy to create a nutritious meal tailored to your preferences.

Cava: Cava, located in multiple states, including California, New York, Georgia, and Texas, offers customizable Mediterranean-inspired bowls and salads. Focusing on fresh, flavorful ingredients and bold spices, Cava provides a delicious and nutritious dining experience for health-conscious diners nationwide.

Let's enhance this list together! Whether you're exploring Connecticut or traveling to other states, there's no reason you won't be able to find at least one restaurant serving up a healthy, nutrient-rich meal. Please share your favorite healthy dining spots in the comments below, and let's expand our list together!

Curious to Learn More? Check out our blog post on Take Back Your Health with Functional Medicine.

Dr. Lisa Gengo, a "health detective," excels in unraveling the underlying triggers of heart health challenges such as hypertension, gut disorders, thyroid disorders, and weight resistance. Her expert nutritional guidance is instrumental in addressing these concerns, which often play critical roles in conditions like weight gain, sleep disorders, and a spectrum of intricate medical issues. Click here to learn more about Dr. Gengo's holistic approach and specialized expertise. — Dr. Lisa Gengo's Functional Medicine Practice.

Hypertension and Menopause: Why Women Need to Pay Attention

Wed, 14 Feb 2024 19:34:00 GMT

Hypertension and Menopause: Why Women Need to Pay Attention

As women journey through the transformative phase of menopause, we often encounter a host of changes - some anticipated, others unexpected. Among the latter, a rise in blood pressure can come as quite a surprise. In this blog post, we delve into the intricate relationship between hypertension and menopause, shedding light on why it's crucial for women to understand the connection and recognize the symptoms.

Understand Hypertension and Menopause:

Hypertension, commonly known as high blood pressure, is a condition that affects millions worldwide. However, what many may not realize is its association with menopause. During menopause, hormonal shifts, particularly the decline in estrogen levels, can lead to changes in blood pressure regulation mechanisms. As a result, women may experience an uptick in blood pressure levels, often catching them off guard.

The Silent Culprit: How Women Present Symptoms Differently:

One of the challenges with hypertension in women is its subtle presentation. Unlike men, who may exhibit more traditional symptoms such as chest pain and shortness of breath, women often display more subtle signs or may even be asymptomatic. This discrepancy in symptoms can lead to underdiagnosis or delayed treatment, putting women at greater risk, especially when it comes to cardiovascular complications.

Hypertension Symptoms to Watch Out For:

While hypertension and heart disease can manifest differently in women, there are several symptoms that women should not ignore:

Fatigue: Persistent fatigue, especially during routine activities, can be a warning sign of underlying heart issues.
Sleep Disturbances: Trouble sleeping, frequent awakenings, or waking up gasping for air could indicate potential cardiovascular problems. Feeling dizzy or fainting spells should prompt further evaluation, particularly when standing up.
Irregular Heartbeat: Palpitations or sensations of fluttering in the chest could signify an arrhythmia, a common complication of hypertension.
Unexplained Weight Gain: Sudden weight gain, especially around the abdomen, may indicate fluid retention, a common consequence of high blood pressure.
Headaches: Persistent headaches, particularly at the base of the skull or behind one eye, can sometimes be a sign of a hypertension crisis. Headaches caused by high blood pressure often feel like a pulsing sensation all over the head rather than just one side. The pain can also get worse with physical activity. If you suspect you have a hypertension headache, you should seek immediate medical attention from your doctor.

The Importance of Advocacy and Awareness:

Given the nuances in how hypertension and heart disease manifest in women, advocacy and awareness are paramount . Women must be proactive in discussing their symptoms with healthcare providers and advocating for thorough evaluations, especially if they suspect underlying cardiovascular issues. Likewise, healthcare professionals must remain vigilant and recognize the unique presentation of these conditions in women, ensuring timely diagnosis and treatment, especially if they are in menopause.

Navigating the complexities of menopause can be challenging enough without the added concern of hypertension and heart disease. By understanding the connection between hypertension and menopause and recognizing the subtle symptoms that women may exhibit, individuals can take proactive steps towards better heart health. Remember, knowledge is power, and being informed empowers women to prioritize their well-being during this transformative phase of life.

The Role of Functional Medicine Specialists:

Functional medicine specialists, such as Dr. Lisa Gengo, play a crucial role in helping women navigate the complexities of hypertension during menopause. With expertise in cardiovascular health and a holistic approach to patient care, specialists like Dr. Gengo offer personalized strategies to address underlying imbalances and promote optimal heart health.

Through personalized treatment plans that may include dietary modifications, targeted supplementation, stress management techniques, and lifestyle interventions, functional medicine specialists empower women to manage their blood pressure and actively reduce cardiovascular risk. By addressing underlying imbalances and promoting holistic well-being, these functional medicine specialists help women not only manage hypertension but also thrive during the menopausal transition.

Curious to Learn More? Check out our short blog post on Beet the Odds: How Adding Beets to Your Diet Can Benefit Your Heart Health.

Dr. Lisa Gengo specializes in tackling the fundamental triggers of gut disorders and heart health challenges like hypertension, weight resistance, and thyroid issues and provides expert nutritional guidance. These issues often play pivotal roles in the development of weight gain, sleep disorders, and a range of intricate medical concerns. Explore further by clicking here to learn more about her expertise and approach to holistic well-being— Dr. Lisa Gengo's Functional Medicine Practice.

How to Lower Cholesterol: A Functional Medicine Approach

Tue, 13 Feb 2024 16:45:00 GMT

How to Lower Cholesterol: A Functional Medicine Approach

So, let's talk about cholesterol—a topic that often gets a bad rap. As someone who's passionate about helping friends like you optimize heart health and nutrition, I want to shed some light on the ins and outs of managing and knowing how to lower cholesterol in a way that goes beyond the usual advice you might hear.

First things first, let's demystify cholesterol. It's not the villain it's made out to be. In fact, cholesterol plays essential roles in our bodies, like forming cell membranes, making hormones, and producing vitamin D. But when levels get out of whack— especially with too much LDL (the "bad" cholesterol) and too little HDL (the "good" cholesterol)—it can spell trouble for our hearts.

How to lower cholesterol with food and the Gut Connection

Now, onto the food front. While many focus solely on cutting out cholesterol from their diets, there's a whole lot more to it. I'm a big advocate for a plant-heavy diet packed with fiber, healthy fats (think omega-3s from goodies like flaxseeds and walnuts), and antioxidant-rich foods. We can give our cholesterol levels a positive nudge in the right direction by loading up on these wholesome goodies and steering clear of processed stuff.

But here's something you might not have heard much about— the gut-cholesterol connection . Yep, your gut health can actually play a significant role in how your body handles cholesterol. Research shows that an imbalance in gut bacteria can lead to more cholesterol absorption and inflammation. So, it's all about keeping your gut happy with things like probiotics, prebiotics, and fiber-rich foods.

How stress affects how to lower cholesterol

Now, let's chat about stress—because it's not just bad for your mood; it can wreak havoc on your heart, too. Stress messes with everything from inflammation to how your body handles lipids (aka fats, including cholesterol). That's why I'm a big fan of stress-busting techniques like mindfulness, meditation, and deep breathing exercises. They're not just good for chilling out—they can help balance your hormones and nervous system, which in turn can positively impact your cholesterol levels.

Of course, we can't talk about heart health without mentioning exercise. It's like medicine for your cholesterol levels. Regular physical activity burns calories and boosts HDL cholesterol (the good cholesterol), helps with weight management, and improves how your body uses insulin—all super important for keeping your cholesterol in check. Whether you're into intense workouts or prefer something more zen-like yoga, finding what works for you is key.

Adding Supplements to lower cholesterol

Now, onto supplements. While eating a nutrient-packed diet is priority number one, certain supplements can lend a helping hand. Things like plant sterols, soluble fiber (hello, psyllium husk), and red yeast rice extract have been shown to help lower cholesterol. Just remember, it's best to chat with a healthcare pro or a functional medicine specialist before adding anything new to your routine.

Lastly, let's talk about personalized care. Because when it comes to managing cholesterol, there's no one-size-fits-all approach . We're all unique, and what works for one person might not work for another. That's where personalized medicine comes in. By digging deep with tools like advanced lipid profiling and genetic testing, we can tailor a plan that's just right for you—addressing the root causes and getting your cholesterol levels on track in a way that's as unique as you are.

So, there you have it— a holistic approach to lowering cholestero l that goes beyond the basics of just taking medication. By tapping into the power of nutrition, gut health, stress management, exercise, supplements, and personalized care, we can pave the way to a healthier heart and a brighter future. You've got this!

Curious to Learn More? Check out our blog post on Hashimoto's Disease: Recognizing the Sneaky Symptoms.

Thyroid Symptoms Unveiled – Understanding the Common and the Obscure

Mon, 22 Jan 2024 17:26:16 GMT

Thyroid Symptoms Unveiled – Understanding the Common and the Obscure

Welcome to an in-depth exploration of the fascinating world of thyroid symptoms. At Dr. Lisa Gengo's office, our mission is to shed light on the intricacies of thyroid health, covering everything from the common signs to the often-overlooked hidden thyroid symptoms that could affect your well-being. Before we dive into the realm of thyroid symptoms, it's crucial to understand the pivotal role played by this small but mighty gland. Think of your thyroid as the conductor of your body's health orchestra, orchestrating crucial functions such as metabolism, energy levels, and even mood regulation.

When discussing thyroid symptoms, it's important to note that some of them can be similar to those of Hashimoto's thyroiditis, a common thyroid disorder. Hashimoto's thyroiditis is an autoimmune condition where the immune system attacks the thyroid gland, leading to inflammation and potentially causing hypothyroidism. Some symptoms of Hashimoto's thyroiditis, like fatigue, weight gain, and depression, can overlap with general thyroid symptoms. However, there are distinct differences in their causes and management, which we will explore further in this comprehensive guide to thyroid health.

Understanding the Thyroid Gland

Nestled in the front of your neck, the thyroid gland serves as a biochemical maestro, churning out hormones like thyroxine (T4) and triiodothyronine (T3 ) that wield profound influence over your well-being. T4, akin to a backstage coordinator, transforms into the dynamic T3, orchestrating metabolic rhythms, energy levels, and diverse bodily functions.

Like swift messengers, these hormones traverse your bloodstream, fine-tuning your body's temperature, heart rate, digestion, and even emotional disposition. Alongside them, the thyroid-stimulating hormone (TSH) acts as a conductor, directing the thyroid's hormone production in response to the body's needs. Essentially, they're the conductors of your life's symphony, ensuring harmony amidst the chaos. Any disruption in this symphony can lead to health hiccups, underscoring the need for thyroid care.

Unmasking the Common Thyroid Symptoms

1. Relentless Fatigue: Is Your Thyroid Whispering?

Are you experiencing persistent fatigue that seems to linger no matter how much rest you get? This fatigue could be a subtle signal from your thyroid. This classic symptom often accompanies hypothyroidism, a condition characterized by an underactive thyroid. It's essential to recognize that thyroid issues often present with vague and non-specific thyroid symptoms, making them easy to overlook.

2. Weight Woes: The Thyroid's Influence

Sudden weight fluctuations can be a red flag for thyroid troubles. Hypothyroidism often leads to weight gain due to a slowed metabolism, while hyperthyroidism can trigger unexplained weight loss as your metabolism speeds up.

3. Hair and Skin Mysteries: The Thyroid Effect

The health of your thyroid also extends its influence to your hair and skin. Dry, brittle hair and skin issues such as dryness and itchiness are common in individuals with thyroid disorders. Paying attention to these signs can be crucial in identifying underlying thyroid problems.

4. Emotions in Flux: Thyroid's Influence on Mood

The connection between the thyroid and your mood is undeniable. Thyroid imbalances can contribute to mood disorders such as depression and anxiety. If you find yourself experiencing unexplained changes in your mood, it's worth considering thyroid function as a possible contributing factor.

5. Temperature Rollercoaster: Thyroid's Impact on Sensitivity

Feeling unusually hot or cold, even when the temperature is relatively stable? Thyroid dysfunction can disrupt your body's ability to regulate temperature, leading to sensations of extreme heat or coldness.

Unveiling the Obscure (hidden) Symptoms

6. Digestive Disarray: Thyroid and Your Gut

Thyroid issues can extend their reach to your digestive system, causing symptoms like constipation or diarrhea. These gastrointestinal problems may not always be immediately associated with thyroid dysfunction, underscoring the importance of a thorough evaluation when digestive issues persist.

7. Muscle Mysteries: Aches and Weakness

Suppose you're experiencing unexplained muscle aches and weakness that don't seem to have an apparent cause. In that case, it's essential to consider thyroid function as a potential factor, especially if these symptoms persist over time.

8. Hormonal Harmony: Thyroid and Menstrual Irregularities

Ladies take note. Thyroid problems can disrupt your menstrual cycle, leading to irregular periods or heavier-than-usual flow. Monitoring changes in your menstrual patterns can provide valuable clues about your thyroid health.

9. Mental Maze: The Thyroid and Cognitive Function

Forgetfulness, difficulty concentrating, and brain fog are more mysterious symptoms that can be linked to thyroid dysfunction. Your thyroid plays a crucial role in cognitive function, and subtle cognitive changes should not be ignored.

10. Sensory Shifts: Thyroid's Impact on Taste and Smell

Believe it or not, your thyroid can even alter your senses of taste and smell, leading to changes in how you perceive food and odors. Though less common, these sensory changes can provide additional insight into thyroid function.

Hashimoto's Thyroiditis:

Cause: Hashimoto's thyroiditis is an autoimmune disorder where the immune system mistakenly attacks the thyroid gland, leading to inflammation and damage. It is the most common cause of hypothyroidism.

Thyroid Function: Initially, it can cause bouts of hyperthyroidism (overactive thyroid) as thyroid hormones are released due to gland damage. Eventually, it leads to hypothyroidism (underactive thyroid) as the thyroid gland's function declines.

In summary, Hashimoto's thyroiditis is a specific autoimmune condition that can lead to hypothyroidism over time. Hypothyroidism is a broader term for an underactive thyroid, which can have various causes, including Hashimoto's. Hyperthyroidism, on the other hand, is the opposite, characterized by excessive thyroid hormone production and has different causes and symptoms compared to hypothyroidism and Hashimoto's thyroiditis. Read more about Hashimoto's Here!

Why Doctor Lisa Gengo's Approach Stands Out

Our Holistic Approach

Why choose Functional Medicine Specialist Dr. Lisa Gengo? We pride ourselves on embracing a holistic approach to health. Our dedicated team goes beyond merely addressing symptoms, delving deep into your lifestyle, nutrition, and stress levels to uncover the root cause of your thyroid issues. We believe that true healing comes from addressing the whole person.

Functional Medicine Expertise

Functional medicine is our forte. We specialize in exploring the depths of your health and uncovering hidden triggers that may contribute to your thyroid problems. We aim to guide you toward lasting well-being, not just temporary relief from symptoms.

Act on the Clues

Your thyroid is a linchpin in your overall health, and its proper function is essential for your well-being. If any of the symptoms we've discussed resonate with you, whether they are common or hidden, it's time to take action. Schedule an appointment with Dr. Lisa Gengo , and let's embark on a journey to decipher your thyroid's language, enhance your health, and restore equilibrium to your life.

Remember, when it comes to thyroid health, knowledge is empowering, and proactive steps are the path to a healthier you. Don't wait – take that first step today! Your thyroid health is worth it.

Curious to Learn More? Check out our blog post on Hashimoto's Disease: Recognizing the Sneaky Symptoms .

Hashimoto's Disease: Recognizing the Sneaky Symptoms

Fri, 05 Jan 2024 19:59:28 GMT

Hashimoto's Disease: Recognizing the Sneaky Symptoms

Hello, dear readers, and welcome to our latest blog post! Today, we're diving deep into the world of thyroid health, specifically focusing on Hashimoto's Disease. January is Thyroid Awareness Month, and it's the perfect time to shed some light on this often mysterious condition. Whether you've been diagnosed with Hashimoto's or suspect it might be affecting you, we're here to help you navigate the signs and symptoms that you should be on the lookout for.

Hashimoto's Disease: The Sneaky Thyroid Culprit

Hashimoto's Disease is an autoimmune condition that primarily targets the thyroid gland. It can be pretty stealthy, making it challenging to detect. So, if you've been feeling off and suspect that your thyroid might be the root of the problem, let's explore some of the common symptoms:

1. Fatigue That Just Won't Quit

Do you often feel like you're running on empty despite getting a full night's sleep? If you can relate to this constant fatigue, Hashimoto's Disease could be silently sapping your energy.

2. Unexplained Weight Gain

Imagine putting in the effort at the gym and in the kitchen, only to see the numbers on the scale steadily climb for no apparent reason. Your thyroid might be sending mixed signals, making weight management a real challenge.

3. Hair Loss

We all have our fair share of bad hair days, but if you're losing more hair than usual and your locks are thinning prematurely, Hashimoto's could be the hidden culprit behind your hair woes.

4. Cold Intolerance

While everyone else enjoys the comfort of a cool breeze, you find yourself shivering and reaching for an extra layer. If you're constantly feeling cold when others are comfortable, it's a sign that your thyroid needs attention.

5. Depression and Mood Swings

Hashimoto's Disease doesn't just affect you physically; it can also play tricks on your emotions. Mood swings and even depression can be part of the thyroid rollercoaster ride.

6. Brain Fog

Ever walked into a room and forgotten why you went there? Hashimoto's can be the cause of your forgetfulness, fog brain, and difficulty concentrating.

The Hidden Story of Hashimoto's Disease

Now, here's a crucial point to remember: Conventional medicine often focuses on just a few thyroid lab markers, which may provide a partial picture. So, if you suspect Hashimoto's Disease is at play in your health, it's vital to take control and advocate for a more comprehensive thyroid panel. This comprehensive testing is key to uncovering the root cause and understanding your thyroid health better.

Your thyroid health is precious, and you deserve a complete understanding of what's happening within your body. Let's conquer Hashimoto's together!

Always Consult Your Doctor

It's important to emphasize that you should always consult your healthcare provider regarding thyroid testing. Talk to them about performing a full set of thyroid labs, including Hashimoto's specific markers. An open conversation with your healthcare provider is crucial to your thyroid health journey.

A Holistic Approach to Thyroid Health

In addition to standard thyroid labs, functional medicine doctors often order extensive 8-panel labs, which may include assessments of your gut health. Surprisingly, there's a strong connection between thyroid health and gut health. The state of your gut can significantly impact your thyroid function and vice versa.

When you consult a functional medicine doctor, you're tapping into a holistic approach that delves deeper to identify the root causes of your health issues. They will explore the intricate web of connections within your body, helping you uncover hidden factors contributing to your thyroid condition.

So, whether it's Hashimoto's or any other thyroid concern, don't hesitate to seek the guidance of a functional medicine doctor. Together, you can embark on a journey towards better thyroid health and overall well-being. Remember, your journey to wellness begins with a conversation!

Stay tuned for more thyroid health tips and insights in our upcoming blog posts. Until then, take good care of yourselves, thyroid warriors!

Curious to Learn More? Check out our blog post on Take Back Your Health with Functional Medicine.

Fasting and Furious: Master the Art of Timing

Mon, 18 Dec 2023 14:00:00 GMT

Fasting and Furious

In a world where our schedules are busier than ever, it's no wonder many of us struggle with finding the right time to fast. "Breakfast is the most important meal of the day," they say, but is it really? What about dinner? Is there an optimal time to break our fast, and when should we conclude our last meal of the day? In this blog post, we'll delve into the fascinating world of fasting and explore the science behind timing your meals for maximum benefits. But, if you've been fasting diligently and are feeling furious about not losing weight or you're hitting a plateau, don't worry – we've got you covered. Fasting and Furious.

The Breakfast Dilemma

For years, we've been bombarded with the notion that breakfast should be the cornerstone of our daily diet. However, recent research suggests that the timing of your first meal is more flexible than you think. Intermittent fasting doesn't necessarily require a strict 16-hour fasting window. Instead, it's about understanding your body's needs and finding a schedule that works for you.

Dinner by 7:30 PM: The Golden Rule

One golden rule that many experts agree on is finishing dinner by 7:30 PM. This timing aligns with our body's natural circadian rhythm, allowing it to prepare for rest and rejuvenation. Late-night dinners can disrupt sleep and digestion, potentially sabotaging your fasting goals. So, to make the most of your intermittent fasting routine, make 7:30 PM your dinner curfew. Fasting and Furious

Stress and Cortisol: The Fat-Holding Culprits

Another crucial factor to consider when fasting is stress. When we're stressed, our bodies release cortisol, a hormone that can actually cause us to hold onto fat. So, even if you're fasting diligently, high stress levels might hinder your progress. We'll discuss practical strategies to manage stress and make your fasting efforts more effective.

Breaking Through the Plateau

Now, let's address the elephant in the room. You've been giving it your all with intermittent fasting, but the scale won't budge, and your frustration is mounting. Don't fret; plateaus are a common hurdle in weight loss. We'll explore strategies to help you break through that plateau, and continue making progress, and we'll also help you find your fasting sweet spot

Finding Your Intermittent Fasting Sweet Spot

Finding your intermittent fasting sweet spot is a journey of self-discovery that considers your unique body, preferences, and goals. Here's a step-by-step guide on how to find the fasting approach that suits you best:

1. Know Your Goals

Begin by clarifying your objectives. Are you fasting for weight loss, improved energy, mental clarity, or other health benefits? Knowing your goals will help you choose the right fasting method to achieve them.

2. Listen to Your Body

Pay attention to your body's signals. If you're feeling excessively hungry or tired during a fasting period, there may be better methods for you. Adjust the duration or timing to better align with your body's needs.

3. Experiment

Feel free to experiment with different fasting schedules. Start with a method that seems manageable; over time, you can tweak it to suit your lifestyle better. Keep a journal to track your progress, including how you feel physically and mentally.

4. Consider Your Lifestyle

Your daily routine and commitments play a significant role in finding the sweet spot. Choose a fasting schedule that aligns with your work, social life, and family obligations. Flexibility is key to long-term success.

5. Seek Professional Guidance

If you have underlying health conditions or concerns, it's advisable to consult a healthcare professional or a registered dietitian before embarking on any fasting regimen. They can provide personalized guidance and ensure your safety.

6. Be Patient

Remember that finding the perfect fasting routine may take time. Be patient with yourself and allow room for adjustments. What works for someone else may not work for you, and that's perfectly okay.

7. Monitor progress

Continuously monitor your progress, both in terms of your fasting goals and overall well-being. Look for signs of improvement in weight, energy levels, mental clarity, and other health markers.

8. Adapt and Evolve

As your body changes and your goals evolve, be willing to adapt your fasting plan accordingly. The fasting sweet spot may shift over time, so stay open to modifications.

Fasting doesn't have to be a daunting or rigid endeavor. Understanding the importance of timing your meals, particularly by finishing dinner early and managing stress levels, can make fasting work for you. And if you've hit a plateau, remember it's just a temporary roadblock. With the right strategies and determination, you can overcome it and continue your journey to a healthier you. So, join us on this journey to master the art of fasting and unlock its incredible benefits. Say goodbye to mealtime stress and hello to a healthier, more balanced approach to eating. Get ready to become "Fasting and Delighted" in the best way possible! Fasting and Furious

Curious to Learn More? Check out our blog post on S ugar Cookie Recipe: Slow Down the Sugar Spike.

Sugar Cookie Recipe: Slow Down the Sugar Spike

Tue, 12 Dec 2023 19:17:56 GMT

Slow Down The Sugar Spike

by Dr. Lisa Gengo, Functional Medicine Specialist

Hey there, cookie enthusiasts! Today, I've got a delightful sugar cookie recipe to satisfy your sweet cravings. But before we dive into this gluten-free and dairy-free delight, let's talk about taming that notorious sugar spike. As a functional medicine specialist, I'm all about finding ways to make our favorite treats a bit friendlier to our bodies. So, get ready to learn how to indulge in sweet, sugary goodness without the dreaded sugar crash.

The Sugar Spike Dilemma

We've all been there – enjoying a sugary treat, only to experience a rollercoaster of energy levels and mood swings as our blood sugar skyrockets and then plummets. But fret not, my friends! There's a way to slow down this sugar spike, and it involves a secret ingredient: protein.

When we consume sugary foods on their own, our bodies absorb the sugar quickly, causing a rapid spike in blood sugar levels. However, when we pair those sugary delights with a source of protein, like the one we'll introduce shortly, it helps stabilize our blood sugar levels, preventing those energy crashes and mood swings.

Pairing Sugar Cookies with Proteins

Pairing your sugar cookies with protein-rich options is a fantastic way to slow down that sugar spike and make your indulgence a bit more balanced. Here are three delicious sources of protein that complement sugar cookies wonderfully:

Greek Yogurt

Greek yogurt is a creamy, tangy option that pairs exceptionally well with sugar cookies. It's packed with protein, making it an ideal accompaniment. Opt for plain or vanilla Greek yogurt for a delightful contrast of flavors. The creaminess of yogurt balances the cookie's sweetness, creating a satisfying and balanced treat.

Almonds or Almond Butter

Almonds are a healthy snack and a great source of protein. Whether you choose whole almonds or almond butter, the nutty goodness of almonds adds a satisfying crunch and a dose of protein to your sugar cookie experience. Spread some almond butter on your cookie, or enjoy a handful of almonds on the side for a perfect pairing.

Cottage Cheese

Cottage cheese may not be the first thing that comes to mind when you think of cookies, but its creamy texture and mild flavor make it a surprisingly good partner. It's rich in protein and can be enjoyed alone or with a drizzle of honey. Cottage cheese's versatility allows you to customize your sweet cookie experience while adding that essential protein punch.

The Magic of Coconut Sugar

Our hero in this sugar cookie recipe is coconut sugar. Unlike refined white sugar, coconut sugar has a lower glycemic index, which means it doesn't cause your blood sugar to skyrocket as rapidly. It offers a delicious caramel-like flavor that's perfect for sugar cookies.

Let's Get Baking: Gluten-Free and Dairy-Free Sugar Cookie Recipe

Ingredients:

1 cup of coconut sugar

1 tablespoon of packed light brown sugar

1 large egg

1 tsp of pure vanilla extract

1 tsp almond extract

2 cups of Carol's Sorghum Blend 203-434-9143 cups of sorghum flour, 1 1/2 cups potato starch or cornstarch, and 1 cup of tapioca flour)

1 tsp of Xanthan Gum

1/2 tsp baking powder

1/2 tsp salt

Instructions:

Preheat your oven to 375°F (190°C).

In a mixing bowl, cream the coconut sugar, brown sugar, egg, vanilla extract, and almond extract until well combined.

Whisk together Carol's Sorghum Blend, xanthan gum, baking powder, and salt in a separate bowl.

Gradually add the dry ingredients to the wet mixture, stirring until a smooth cookie dough forms.

Roll the cookie dough into 1-inch balls and place them on a parchment-lined baking sheet. Flatten each ball slightly with the back of a fork, creating a classic crisscross pattern on top.

Bake in the preheated oven for 12-15 minutes or until the edges of the cookies turn golden brown.

Allow the cookies to cool on a wire rack before indulging.

Conclusion: Sweet Satisfaction, Minus the Sugar Crash

With this gluten-free and dairy-free sugar cookie recipe featuring coconut sugar, you can enjoy your favorite treat while taming the sugar spike. By incorporating protein-rich choices into your diet and opting for lower-glycemic sweeteners like coconut sugar, you're well on your way to satisfying your sweet tooth without the energy rollercoaster.

So, go ahead, slow down that sugar spike , and savor every delectable bite of these guilt-free sugar cookies. Your taste buds and your body will thank you!

Curious to Learn More? Check out our blog post on Stress: Navigating the Holidays with Ease

Dr. Lisa Gengo specializes in tackling the fundamental triggers of gut disorders and heart health challenges like hypertension, weight resistance, and thyroid issues and provides expert nutritional guidance. These issues often play pivotal roles in the development of weight gain, sleep disorders, and a range of intricate medical concerns. Explore further by clicking here to learn more about her expertise and approach to holistic well-being— Dr. Lisa Gengo's Functional Medicine Practice.

Stress: Navigating the Holidays with Ease

Thu, 30 Nov 2023 23:00:00 GMT

Stress: Navigating the Holidays with Ease

Ah, the holiday season—a time of joy, celebration, and... stress? It's no secret that the holiday season can be a double-edged sword, bringing both happiness and stress in equal measure. From frantic last-minute shopping to endless family gatherings, getting caught up in the whirlwind of festivities is easy. But fear not! We're here to help you navigate the holidays with ease, using the principles of functional medicine.

Functional medicine takes a holistic approach to health, considering the interconnectedness of mind, body, and spirit. So, let's explore how you can destress during the holidays while taking care of your whole self.

Prioritize Sleep:

During the holidays, sleep can often take a back seat to all the excitement. However, adequate sleep is the foundation of good health and stress management. Make a conscious effort to maintain a consistent sleep schedule, aiming for 7-9 hours per night. A well-rested body and mind are better equipped to handle the holiday hustle and bustle.

Mindful Eating:

Functional medicine encourages us to be mindful of what we put into our bodies . While indulging in holiday treats is part of the fun, balance is key. Incorporate plenty of fruits, vegetables, and whole grains into your diet to support your immune system and energy levels. And remember to stay hydrated with plenty of warm or lukewarm water!

Manage Stress with Supplements:

Certain supplements can help support your body's stress response. If you're interested in exploring this option, it's essential to consult with your medical provider. They can provide guidance on whether supplements might be suitable for your unique needs and circumstances. These supplements have been known to assist the body in adapting to stressors and promoting a sense of calm when used appropriately and under professional guidance.

Stay Active:

Exercise is a powerful stress buster. Aim for at least 30 minute s of physical activity most days of the week. Moving your body can release endorphins and reduce stress, whether it's a brisk walk, yoga, or dancing to your favorite holiday tunes.

Set Realistic Expectations:

Functional medicine reminds us to be realistic and compassionate with ourselves. It's okay not to do it all. Prioritize your most important activities and learn to say no when necessary. Don't let the pursuit of perfection add unnecessary stress to your plate.

Practice Mindfulness and Gratitude:

Mindfulness meditation and gratitude practices can be powerful tools for reducing stress. Take a few moments each day to center yourself, breathe deeply, and focus on the present moment. Additionally, regularly expressing gratitude for the positive aspects of your life can shift your perspective and promote a sense of well-being.

Connect with Loved Ones:

The holidays are a time for connection. Reach out to friends and family, whether in person or virtually. Social support can be a significant stress buffer and enhance your overall well-being.

Seek Professional Help:

If holiday stress becomes overwhelming or triggers deeper emotional issues, don't hesitate to seek help from a qualified healthcare provider or therapist. Functional medicine emphasizes the importance of addressing the root causes of health issues, and a professional can provide valuable insights and guidance.

This holiday season, embrace the principles of functional medicine to navigate the festivities with grace and ease. Prioritize sleep and nourish your body with mindful eating and physical activity. Set realistic expectations, practice mindfulness, and cherish your connections with loved ones. Remember, your health and well-being are the greatest gifts you can give yourself and those around you. So, let the celebrations begin, and may your holidays be filled with joy, relaxation, and good health!

#stress #stressandholiday #stressrash #functionalmedicinenearme #functionalmedicine #holidaystress

Curious to Learn More? Check out our blog post on Alcoholic Drinks: Savoring the Holidays Without Compromising Your Health

Alcoholic Drinks: Savoring the Holidays Without Compromising Your Health

Tue, 21 Nov 2023 21:30:59 GMT

Dr. Gengo's Six Strategies for a Responsible and Enjoyable Festive Season

Alcoholic Drinks: Savoring the Holidays Without Compromising Your Health

'Tis the season to be jolly, and for many, that means sipping on holiday alcohol drinks with friends and family. I'm Dr. Gengo, and I'm here to guide you on how to enjoy these moments without compromising your health.

1. Celebrate Responsibly for a Healthier Season:

Now, I'm not suggesting you should abstain from your favorite holiday cocktails. Far from it! What I'm advocating is "responsible drinking." Set your limits, consider lower-alcohol alternatives, and remember to stay hydrated. Know the early and severe signs and symptoms of alcohol poisoning and alcohol withdrawal. These six strategies will allow you to toast to the holidays while safeguarding your well-being.

2. Savoring the Spirits, Minding the Balance:

Imagine the warm glow of holiday lights, laughter filling the air, and a glass of your favorite holiday tipple in hand. It's a delightful scene, no doubt. But as you savor those alcoholic drinks, remember to keep an eye on your blood sugar. With the holiday season's tempting indulgences, alcohol can sometimes lead to unexpected blood sugar elevation. A little moderation will ensure you feel your best throughout the festive season.

3. Alcohol Poisoning: Understanding and Recognizing the Early Signs and Symptoms:

As we revel in the joy of the holiday season, it's essential to shed light on the somber topic of alcohol poisoning , even though it's not something we typically discuss during our festive gatherings. Being aware of its signs and symptoms can make a significant difference in ensuring the safety of ourselves and our loved ones.

Alcohol poisoning occurs when someone consumes a large amount of alcohol in a short period , overwhelming the body's ability to process it. It can be life-threatening, so it's crucial to keep an eye out for both the early and more severe signs.

Early Signs of Alcohol Poisoning:

Confusion: It could be a warning sign if someone becomes suddenly confused or disoriented.
Vomiting: Frequent and severe vomiting, especially if the person is unconscious or semi-conscious, is cause for concern.
Hypothermia: A drop in body temperature, leading to cold or clammy skin, is a sign that the body is struggling to regulate itself.

Severe Signs of Alcohol Poisoning:

Seizures: Uncontrolled shaking or convulsions are an emergency.
Irregular Breathing: Slow, irregular, or even stopped breathing is a severe symptom.
Loss of Consciousness: Immediate action is necessary if someone becomes unresponsive and cannot be awakened.

Should you or anyone around you exhibit these severe signs of alcohol poisoning, it's critical to call 911 or seek emergency medical attention immediately. While waiting for help, try to keep the person awake, sitting up if possible, and discourage them from drinking more alcohol.

4. Alcohol Withdrawal:

For some individuals, alcohol may become a coping mechanism during this time, providing temporary relief from stress, anxiety, or sadness. However, this reliance on alcohol can lead to a situation where one experiences alcohol withdrawal symptoms when they attempt to cut back or quit.

Recognizing the Early Signs:

It's essential to be vigilant, especially during the holiday season, as even the earliest signs of alcohol withdrawal should not be ignored. These early indicators can include:

Anxiety: Feeling unusually anxious, restless, or on edge.
Irritability: Becoming easily irritated or agitated, even in situations that wouldn't typically provoke such reactions.
Insomnia: Difficulty falling or staying asleep, leading to sleep disturbances and fatigue.
Mood Swings: Frequent mood swings, swinging between highs and lows, and experiencing mood instability.

Progression to More Severe Symptoms:

If alcohol withdrawal is not addressed, these early signs can escalate into more severe symptoms, such as:

Tremors: Shaking or trembling, especially in the hands.

Nausea and Vomiting: Persistent feelings of nausea and vomiting.
Sweating: Excessive sweating, even in cool environments.
Increased Heart Rate: A rapid heart rate or palpitations.
Hallucinations: Seeing, hearing, or feeling things that are not present (more common in severe cases).
Delirium Tremens (DTs): extreme confusion, agitation, vivid hallucinations, and severe tremors. DTs are a medical emergency and require immediate medical attention.

5. Seeking Help and Support:

During the holiday season, when emotions can run high, and temptations are plentiful, it's crucial to seek help if you or someone you know is grappling with alcohol dependence. Recognizing the early signs and reaching out for support can prevent the progression of alcohol withdrawal symptoms and ensure a safer, healthier holiday season.

6. Embarking on an Alcohol Detox Journey:

As we approach the new year, it's a great time to contemplate positive changes. If you've found your relationship with alcohol has become problematic, an alcohol detox might be your ticket to a fresh start. We'll guide you on seeking professional assistance and embracing a healthier path.

So, let's raise our glasses to a joyful, safe, and healthy holiday season. Responsible indulgence in alcoholic drinks ensures not only a good time but also a bright and vibrant start to the new year. Cheers! �� alcoholic drinks, alcoholic drinks, alcohol near me, alcohol near me, alcohol near me.

Curious to Learn More? Check out our blog post on Thanksgiving Dinner: The Key to Staying Healthy – Don't Skip Breakfast and Lunch!

Gluten-Free Desserts & Savory Recipes: Gut-Friendly & Healthier

Tue, 21 Nov 2023 19:28:31 GMT

Gluten-Free & Gut Health during Holidays

The holiday season is here, and it's a time of joy, gratitude, and, of course, delicious food. While indulgence is part of the holiday tradition, it's also a perfect opportunity to prioritize your health and well-being. This year, let's explore some mouthwatering recipes that are both kind to your gut and gluten-free ! We've got you covered, from gluten-free desserts that won't spike your sugar levels to a twist on classic stuffing.

Gluten-Free Desserts and Savory Dishes: A Treat for Your Gut

The holidays wouldn't be complete without a sweet treat. However, traditional desserts can be loaded with sugar and gluten, which can wreak havoc on your gut. Here are gluten-free desserts options that are sure to satisfy your sweet tooth without the guilt.

Chocolate Avocado Mousse:

Ingredients:

2 ripe avocados

1/4 cup cocoa powder

1/4 cup honey or maple syrup

1 tsp vanilla extract

A pinch of salt

Instructions:

Blend all ingredients until smooth.

Chill for a few hours.

Serve with fresh berries and a dollop of coconut cream.

Chia Seed Pudding: Great Fiber!

Ingredients:

1/4 cup chia seeds

1 cup almond milk (or any plant-based milk)

1 tbsp honey or maple syrup

1/2 tsp vanilla extract

A pinch of cinnamon

Instructions:

Mix all ingredients in a jar.

Refrigerate overnight.

Top with sliced almonds, berries, and a drizzle of honey.

Gluten-Free Stuffing: A Classic Reimagined

Stuffing is a beloved holiday side dish that often contains gluten-packed bread. Try this gluten-free alternative that's just as flavorful.

Ingredients:

1 loaf gluten-free bread , cut into cubes

2 tbsp olive oil

1 onion, diced

2 celery stalks, chopped

2 cloves garlic, minced

1/4 cup fresh sage, chopped

1/4 cup fresh parsley, chopped

1/4 cup dried cranberries

1/4 cup chopped pecans

2 cups vegetable broth

Salt and pepper to taste

Instructions:

Preheat the oven to 350°F (175°C).

In a large skillet, sauté onions, celery, and garlic in olive oil until softened.

Combine gluten-free bread cubes, sautéed vegetables, herbs, cranberries, and pecans in a large bowl.

Pour vegetable broth over the mixture until moist but not soggy.

Season with salt and pepper.

Transfer to a baking dish and bake for 30-35 minutes until golden brown.

Homemade Cranberry Sauce with Less Sugar

Store-bought cranberry sauce often contains excessive amounts of sugar. Make your own healthier version:

Ingredients:

1 bag of fresh cranberries

1/2 cup orange juice

Zest of 1 orange

1/4 cup honey or maple syrup

Instructions:

In a saucepan, combine cranberries, orange juice, and orange zest.

Simmer on low heat until cranberries burst, and the mixture thickens.

Add honey or maple syrup to taste.

Let it cool before serving.

Pumpkin Chiffon Pie with a Nut Crust

Finish your holiday meal with a light and luscious pumpkin pie that's gluten-free and gentle on the gut.

Ingredients:

For the Nut Crust:

1 cup almonds or pecans

1/4 cup coconut oil, melted

1/4 cup honey or maple syrup

A pinch of salt

For the Pumpkin Filling:

1 can (15 oz) pumpkin puree

1/2 cup coconut milk

1/2 cup honey or maple syrup

1 tsp vanilla extract

1 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp ginger

1/4 tsp cloves

4 eggs

Instructions:

Preheat the oven to 350°F (175°C).

Blend nuts, coconut oil, honey, and salt in a food processor for the crust.

Press the mixture into a pie dish and bake for 10 minutes.

In a separate bowl, whisk together all the pumpkin-filling ingredients.

Pour the filling into the pre-baked crust.

Bake for 45-50 minutes until the filling is set.

Let it cool before slicing.

Treat your taste buds and gut to a healthier feast this holiday season. These gluten-free desserts and savory gut-friendly recipes allow you to enjoy the season's flavors without sacrificing your well-being. Happy and healthy holidays to you and your loved ones! Gluten-free bread, gluten-free bread, gluten-free bread.

Curious to Learn More? Check out our blog post on Thanksgiving Dinner: The Key to Staying Healthy – Don't Skip Breakfast and Lunch!

Thanksgiving Dinner: The Key to Staying Healthy – Don't Skip Breakfast and Lunch!

Tue, 21 Nov 2023 16:35:39 GMT

Thanksgiving Food: How to Make Good Choices From Breakfast to Dinner

Ah, Thanksgiving! That wonderful time of year when we gather with loved ones, express gratitude, and indulge in a delightful feast. It's a day we look forward to all year long, but it can also be a day when our good intentions for healthy eating go out the window. However, as a functional medicine specialist, I'm here to tell you that with a little strategy, you can enjoy your Thanksgiving Dinner guilt-free without overindulging. The secret? Make sure to eat breakfast and lunch!

Why Skipping Meals is a Recipe for Overindulgence:

It's a common misconception that skipping meals in anticipation of a big Thanksgiving dinner is a smart move. After all, you want to save room for all those delicious dishes. Wrong! Skipping meals can actually set you up for overindulgence later in the day. Here's why:

Blood Sugar Roller Coaster: When you skip meals, your blood sugar levels can drop , leaving you feeling ravenous when dinner rolls around. This lower blood sugar makes you more likely to overeat and reach for those calorie-laden treats.
Slow Metabolism: Skipping meals can slow your metabolism as your body goes into "starvation mode." When you finally do eat, your body may be more inclined to store those calories as fat rather than burn them for energy.

The Breakfast and Lunch Solution:

Now that we've established why skipping meals is a bad idea let's talk about what you should eat on Thanksgiving morning and afternoon to set yourself up for success.

Protein-Packed Breakfast: Start your day with a breakfast that's rich in protein. Protein helps stabilize blood sugar levels and keeps you feeling full longer. Opt for eggs, Greek yogurt, or a protein smoothie to kickstart your day.
A Light Lunch: For lunch, aim for something light and balanced. Avoid heavy, carb-laden dishes that might leave you feeling sluggish. Instead, focus on lean proteins, vegetables, and a small portion of healthy fats.

Benefits of Eating Breakfast and Lunch:

By having a protein-packed breakfast and a light lunch , you'll enjoy several benefits:

Stable Energy Levels: You'll maintain steady energy levels throughout the day, preventing that late-afternoon energy crash that can lead to overeating.
Portion Control: When you arrive at the Thanksgiving table with a satisfied stomach , you'll be less likely to heap your plate high with oversized portions.
Better Digestion: Eating smaller, balanced meals throughout the day can promote better digestion and reduce the discomfort of post-feast bloating.
Mindful Eating: You'll be better positioned to savor and enjoy the flavors of your Thanksgiving meal rather than scarfing it down mindlessly.

This Thanksgiving, don't fall into the trap of skipping meals in anticipation of the big feast. Instead, follow the advice of this functional medicine specialist and enjoy a protein-packed breakfast followed by a light lunch. These small, mindful choices will help you savor your Thanksgiving dinner without overindulging and feeling guilty later. So, raise your fork and toast to a happy and healthy Thanksgiving! thanksgiving food, thanksgiving food, thanksgiving food.

Curious to Learn More? Check out our blog post on Alcoholic Drinks: Savoring the Holidays Without Compromising Your Health!

Fresh and Delicious Springtime Salad Recipes

Tue, 25 Apr 2023 16:05:14 GMT

Nourish Your Body and Delight Your Taste Buds with
These Nutritious and Easy-to-Make Salads.

�� Spring is the perfect time to reset and rejuvenate your body with fresh and healthy meals. �� One of the best ways to do that is by incorporating delicious and nutritious salads into your diet. �� These three springtime salad recipes are not only bursting with flavor but are also packed with vitamins, minerals, and antioxidants that can help boost your energy levels, promote digestion, and leave you feeling light and refreshed. So, get ready to indulge in some mouth-watering salads that will nourish your body and delight your taste buds! ��

A) Strawberry Spinach Salad:

4 cups fresh spinach leaves

1 cup sliced strawberries

1/4 cup sliced almonds

2 tbsp crumbled feta cheese (not eating dairy? Switch feta for cashews or almonds)

2 tbsp balsamic vinaigrette dressing

Directions:

Add the spinach leaves, sliced strawberries, sliced almonds, and crumbled feta cheese in a large bowl.

Drizzle the balsamic vinaigrette dressing over the salad.

Toss everything together to combine.

Serve and enjoy!

B) Quinoa and Spring Vegetable Salad:

1 cup quinoa

2 cups water

1/4 cup chopped green onions

1/4 cup chopped fresh parsley

1/4 cup chopped fresh mint

1/4 cup chopped fresh dill

1 cup chopped cucumber

1 cup chopped cherry tomatoes

1 cup chopped asparagus

2 tbsp olive oil

2 tbsp lemon juice

Salt and pepper to taste

Directions:

Rinse the quinoa and add it to a pot with water.

Bring the quinoa to a boil, then reduce the heat to low and simmer for 15-20 minutes or until the water is absorbed.

Fluff the quinoa with a fork and set it aside to cool.

Add the cooled quinoa, chopped green onions, parsley, mint, dill, cucumber, cherry tomatoes, and asparagus in a large bowl.

Whisk together the olive oil, lemon juice, salt, and pepper in a small bowl.

Drizzle the dressing over the salad and toss everything together to combine.

Serve and enjoy!

C) Mango Avocado Salad:

4 cups mixed greens

1 ripe mango, peeled and diced

1 avocado, peeled and diced

1/4 cup sliced red onion

2 tbsp chopped fresh cilantro

2 tbsp lime juice

2 tbsp olive oil

Salt and pepper to taste

Directions:

Add the mixed greens, diced mango, avocado, sliced red onion, and chopped cilantro in a large bowl.

Whisk together the lime juice, olive oil, salt, and pepper in a small bowl.

Drizzle the dressing over the salad and toss everything together to combine.

Serve and enjoy!

Springtime salad recipes, Fresh and healthy meals, Nutritious ingredients, Seasonal produce, Protein-packed salads, Easy-to-make salads, Mango avocado salad, Quinoa and spring vegetable salad, Strawberry spinach salad, Delicious salad dressings, Light and healthy snacks, Nourishing meals, Boost energy levels, Promote digestion, Mouth-watering salads, Delightful taste bud, allergies, holistic, holistic remedies, functional medicine, diet

Holistic Remedies for Allergy Relief

Mon, 17 Apr 2023 19:18:15 GMT

Don't let allergy symptoms hold you back from enjoying the springtime.

Holistic Remedies for Allergy Relief

We understand the frustration and discomfort that
seasonal allergies can cause. If you're one of the millions of people who experience allergy symptoms such as sneezing, itching, and congestion during the springtime, you're not alone. The good news is that several natural remedies can help manage and alleviate these symptoms.

At Dr. Gengo's office, we believe in taking a holistic approach to allergy remedies. Our team of medical professionals has identified several natural remedies that have proven effective in managing and alleviating allergy symptoms. It's important to note that natural remedies should not be used as a substitute for traditional allergy medication. However, they can be used as an adjunct to conventional treatments to provide additional relief and support to the immune system.

Here are a few natural remedies that can be used in conjunction with traditional allergy medications to provide optimal relief from allergy symptoms:

Saline Rinse: Saline rinse involves using a saline solution to flush out the nasal passages and reduce inflammation. It's an effective way to alleviate congestion and other allergy symptoms. Saline rinse can be done using a Neti pot or nasal spray.

Honey with the Honeycomb and Bee Pollen: The pollen collected by bees contains small amounts of the same allergens that trigger seasonal allergies. By consuming raw honey with pollen from local plants, your body can tolerate these allergens, reducing your overall allergic response.

Furthermore, raw honey is an excellent natural energy source and can boost your immune system, helping your body fight infections and diseases.

Turmeric: Turmeric is a spice used in traditional medicine for centuries. It contains a powerful compound called curcumin, which has potent anti-inflammatory and antioxidant properties. These properties make turmeric an excellent natural remedy for alleviating allergy symptoms and reducing inflammation.

Inflammation is a common symptom of seasonal allergies, and it can lead to uncomfortable symptoms such as nasal congestion, sneezing, and itchy eyes. You can help reduce inflammation and alleviate these symptoms by incorporating turmeric into your diet. Turmeric can be consumed as a supplement or added to foods like smoothies or curry.

Probiotics: Probiotics are live microorganisms that provide a range of health benefits when consumed in adequate amounts. These beneficial bacteria are most commonly associated with improving digestive health. Still, recent research suggests that probiotics also play a role in modulating the immune system and reducing allergy symptoms.

A healthy gut microbiome is essential for optimal immune function. Studies have shown that probiotics can help promote a healthy gut microbiome by increasing the diversity of beneficial bacteria in the gut. This can help reduce inflammation in the body and improve overall immune function.

Consuming probiotics through food sources like yogurt, kefir, sauerkraut, and kimchi can be a delicious and easy way to incorporate them into your diet. These fermented foods are naturally rich in probiotics and provide additional benefits like improved digestion and nutrient absorption.

Probiotic supplements are also available and can be a convenient way to boost your probiotic intake. These supplements, including capsules, powders, and liquids, come in various forms and can be tailored to your needs.

Quercetin: Quercetin is a natural plant pigment known as a flavonoid. It is found in many plant-based foods and has been shown to have powerful anti-inflammatory and antioxidant properties. Quercetin has gained attention for its ability to help reduce allergy symptoms, making it a popular natural remedy for those suffering from seasonal allergies. Quercetin stabilizes mast cells in the body, which release histamine during an allergic reaction. By stabilizing these cells, Quercetin can help reduce the amount of histamine released and alleviate allergy symptoms like sneezing, itching, and nasal congestion.

Quercetin can be found in a variety of foods, including apples, berries, onions, and green tea . Consuming these foods regularly can help increase your intake of Quercetin and support your overall health. However, to get a therapeutic dose of Quercetin, it may be necessary to take a supplement. Quercetin supplements are available in capsule or tablet form and can be found in health food stores and online. These supplements are generally considered safe and well-tolerated but should be taken under the guidance of a healthcare provider. In addition to reducing allergy symptoms, Quercetin has been shown to have many other health benefits, including improved heart health, reduced inflammation, and enhanced immune function.

Acupuncture: Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into specific points on the body. Studies suggest acupuncture can help reduce allergy symptoms by modulating the immune system and reducing inflammation.

Mind-body techniques: Stress and anxiety can exacerbate allergy symptoms, so practicing mind-body techniques like yoga, meditation, or deep breathing can help reduce stress and promote relaxation. This can help alleviate allergy symptoms and improve overall well-being.

It's important to note that these holistic approaches are not a substitute for medical treatment and advice from a healthcare professional. If you have severe or persistent allergy symptoms, it's essential to consult with a healthcare provider to determine the best course of treatment for you.

Take a comprehensive approach to health and wellness. We aim to help you unlock the secrets of optimal health and live your best life. Contact us today to learn more about our functional Medicine services and which allergy supplements Dr. Gengo recommends. We can help you achieve your health goals.
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The Nautilus Shell: A Symbol of Healing and Growth in Dr. Lisa Gengo's Practice

Wed, 01 Mar 2023 21:59:18 GMT

The Nautilus Shell: A Symbol of Healing and Growth in Dr. Lisa Gengo's Practice

Dr. Lisa Gengo, The Health Detective, is a renowned functional medicine practitioner in Stamford, CT, committed to helping people with heart issues. Her website features a striking Nautilus shell design that reflects her passion for the natural world and belief in the power of nature to heal. The Nautilus shell symbolizes the beauty and complexity of nature and its infinite potential for growth and healing.

Dr. Gengo's journey from being the chief physician assistant in cardiovascular surgery to starting her practice is inspiring and a testament to her dedication to providing personalized care that addresses her patients' unique needs.

While the nautilus shell itself is not directly used in medicine, the logarithmic spiral pattern found in its shell has inspired advancements in medical technology.

The logarithmic spiral pattern is a fundamental mathematical concept found in many natural structures, including the nautilus shell. This pattern has been used in medicine to create more efficient designs for medical devices, such as artificial heart valves, stents, and cochlear implants.

For example, the design of a heart valve based on the logarithmic spiral allows for improved blood flow, as the valve can open and close more efficiently. Similarly, the spiral shape of stents used to treat blocked arteries provides better support and flexibility, reducing the risk of complications.

In addition, the logarithmic spiral has also inspired advancements in medical imaging technology. The spiral pattern is used in the design of computed tomography (CT) scanners and magnetic resonance imaging (MRI) machines, which allow doctors to visualize the body's internal structures in detail.

The use of the logarithmic spiral in medical technology is a testament to the power of nature-inspired design. By studying the structures found in nature, scientists and engineers can create more efficient and effective medical devices that improve patient outcomes.

The nautilus shell remains a powerful symbol of the beauty and complexity of the natural world and the many ways in which it can inspire innovation in medicine and beyond.

Meta Description: Explore the inspiring journey of Dr. Lisa Gengo, a renowned functional medicine practitioner in Stamford, CT, and her passion for the natural world. Discover how the Nautilus shell's logarithmic spiral pattern has inspired advancements in medical technology and how it reflects Dr. Gengo's approach to personalized care for patients with heart issues.

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Spring into Wellness: The Benefits and Tips for Spring Detoxing

Wed, 01 Mar 2023 16:39:28 GMT

Spring is a time of renewal and rejuvenation, which makes it the perfect time to detox.

Spring into Wellness: The Benefits and Tips for Spring Detoxing

Spring is a time of renewal and rejuvenation, which makes it the perfect time to detox. With the arrival of warmer weather and longer days, our bodies naturally crave fresh, seasonal foods and an opportunity to clear out toxins and impurities that have accumulated over the winter months.

In this blog post, we'll explore the benefits of spring detoxing and provide some tips you may have yet to consider.

When is springtime in 2023?

Springtime typically begins on March 20th or 21st in the Northern Hemisphere, known as the Vernal Equinox. So, for 2023, springtime will start on March 20th.

Benefits of Spring Detoxing:

Boosts Energy Levels: A spring detox can help increase your energy levels by clearing out toxins accumulated in your body over the winter months. You'll feel more energized and ready to take on the day.
Improves Digestion: Winter comfort foods tend to be heavy and rich, which can lead to digestive issues. A spring detox can help improve your digestion by encouraging the consumption of fresh fruits and vegetables packed with fiber.
Helps with Weight Loss: A spring detox can be a great way to jumpstart your weight loss journey if you're looking to shed a few pounds. By eliminating processed foods and sugar and consuming more nutrient-dense foods, you'll likely see positive changes in your body.
Strengthens Immune System: As we move into spring, our bodies may be more susceptible to allergies and illness. A spring detox can help to strengthen your immune system by providing your body with the nutrients it needs to fight off infections and keep you healthy.
Improves Skin Health: The change in weather from winter to spring can take a toll on your skin. A spring detox can help to improve your skin health by eliminating toxins and providing your body with the nutrients it needs to keep your skin looking fresh and glowing.

Tips for Spring Detoxing:

Focus on Whole Foods: Rather than relying on supplements or powders, try to focus on consuming whole, nutrient-dense foods. Think of fresh fruits, vegetables, lean protein sources, and healthy fats.
Drink Plenty of Water: Staying hydrated is key to a successful detox. Aim for at least 8-10 glasses of water daily to help flush out toxins and keep your body hydrated.
Incorporate Movement: Exercise can help to support your body's natural detox processes. Aim for at least 30 minutes of moderate exercise daily, whether a brisk walk, yoga, or weight training.
Consider Dry Brushing: Dry brushing is a technique that involves using a dry brush to exfoliate the skin and stimulate the lymphatic system. It can help to improve circulation, reduce cellulite, and support the body's natural detox processes.
Get Plenty of Sleep: Adequate sleep is crucial for allowing your body to rest and repair. Aim for 7-9 hours of sleep per night to support your body's detoxification processes.

In conclusion, a spring detox can significantly boost energy levels, improve digestion, and strengthen your immune system. Focusing on whole foods, staying hydrated, incorporating movement, and getting plenty of sleep can support your body's natural detoxification processes and make you feel your best this spring.

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Uncovering the Connection: How Gut Dysfunction Contributes to Hypertension

Tue, 28 Feb 2023 22:29:59 GMT

How Gut Dysfunction Contributes to Hypertension

Hypertension (high blood pressure) is often caused by underlying issues that go unnoticed. One of these root causes is gut dysfunction. Studies have demonstrated that gut bacteria play a significant role in the development of hypertension. Research published in the "Journal of Hypertension" revealed that individuals with high blood pressure have a distinct composition of gut bacteria compared to those with normal blood pressure, indicating that an imbalance in gut bacteria can contribute to the development of hypertension.

A distinct composition of gut bacteria refers to a difference in the types and amounts of gut microorganisms present in individuals with high blood pressure compared to those with normal blood pressure. This could include an overgrowth of certain harmful bacteria or a deficiency of beneficial bacteria, which can disrupt the gut microbiome's balance and contribute to hypertension development.

The gut is home to trillions of microorganisms, collectively known as the gut microbiome. These microorganisms play a crucial role in maintaining our overall health and well-being. They help to break down food, produce vitamins, and regulate the immune system. But when the balance of these microorganisms is disrupted, it can lead to gut dysfunction and a host of health problems, including hypertension.

One of the main causes of gut dysfunction is a poor diet. A diet high in processed foods, sugar, and artificial ingredients can lead to an overgrowth of harmful bacteria and yeast in the gut. This can lead to inflammation and the development of chronic hypertension.

To improve gut health and reduce the risk of hypertension, it is essential to follow a healthy diet. Eating a diet rich in fruits, vegetables, whole grains, and lean protein can help support the growth of beneficial bacteria in the gut. Additionally, it is important to avoid processed foods, sugar, and artificial ingredients as much as possible.

It is also important to manage stress levels, as stress can exacerbate gut dysfunction and lead to the development of hypertension. Stress activates the sympathetic nervous system, which can cause blood vessels to constrict and blood pressure to increase.

In addition to these lifestyle changes, a functional medicine practitioner can also recommend specific supplements and probiotics to help restore balance to the gut microbiome and improve hypertension outcomes.

If you're concerned about your hypertension and gut health, consult with a functional medicine practitioner like myself who can help you identify and address the underlying root causes.

You don't have to accept chronic disease as your reality - improving your health and achieving maximum well-being is possible.

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Beet the Odds: How Adding Beets to Your Diet Can Benefit Your Heart Health

Tue, 28 Feb 2023 21:59:19 GMT

Beet the Odds: How Adding Beets to Your Diet Can Benefit Your Heart Health

Making a smoothie is one simple and delicious way to incorporate beets into your diet. Beets are packed with nutrients that can benefit your heart health. Beets are high in nitrates, which can help to lower blood pressure and improve blood flow to the heart. They are also rich in antioxidants, which can help to protect the heart from damage caused by free radicals.

To make a beet smoothie, wash and peel one medium-sized beet. Cut it into chunks and place it in a blender. Add a cup of your favorite fruit, such as berries or bananas, and a cup of liquid, such as almond milk or coconut water. Blend until smooth and creamy. You can also add some honey, maple syrup, or other natural sweeteners of your preference to taste.

Adding a beet smoothie to your diet is a delicious and easy way to get the heart-healthy benefits of beets. It is also a great way to boost energy and have a healthy breakfast on the go.

In addition to smoothies, you can also try roasting or grilling beets, adding them to salads, or even using them in baking. So, next time you're looking to boost your heart health and improve your overall well-being, remember to add beets to your diet!

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Take Back Control of Your Life with Functional Medicine

Mon, 27 Feb 2023 21:59:17 GMT

Take Back Control of Your Life with Functional Medicine

Are you tired of feeling unwell, run-down, and not like yourself? Do you want to take back control of your health and well-being? If so, functional medicine might be the answer you’ve been looking for.

Functional medicine is a personalized, systems-oriented approach to healthcare that addresses the underlying causes of chronic disease. It’s a patient-centered, science-based approach that focuses on identifying and addressing the root cause of health issues rather than just treating the symptoms.

At the heart of functional medicine is the belief that each person is unique and requires an individualized approach to health and wellness. This is where your health detective comes in – they are your best possible ally in your quest for illness prevention and early intervention.

Why is Dr. Gengo called a Health Detective?

Dr. Lisa Gengo is renowned as The Health Detective thanks to her vast expertise in functional medicine. Her approach to healthcare involves investigating the underlying causes of your health concerns, taking a comprehensive and holistic approach to your well-being.

With her extensive knowledge and experience, Dr. Gengo utilizes a unique combination of advanced diagnostic tools and real-time monitoring systems to provide a new level of personalized care. She takes the time to look at all aspects of your life to identify the root cause of your symptoms and works closely with you to develop a comprehensive, individualized treatment plan tailored to your specific needs and goals.

In essence, Dr. Gengo is your dedicated health detective who will leave no stone unturned in her pursuit of better health for you.

What can functional medicine do for you?

Functional medicine can help you take back control of your life by addressing the underlying causes of chronic health issues. It can help you:

Identify the root cause of your symptoms: Functional medicine practitioners use advanced diagnostic tools and testing methods to identify the underlying causes of your symptoms. This can include testing for food sensitivities, nutrient deficiencies, and hormone imbalances.
Create a personalized treatment plan: Once the underlying causes of your symptoms have been identified, your health detective works with you to develop a personalized treatment plan that considers your unique needs and goals. This may include lifestyle changes, dietary modifications, and supplements.
Prevent future health issues: Functional medicine is focused on preventing future health issues by addressing the root cause of your symptoms. By taking a proactive approach to your health, you can reduce your risk of chronic disease and enjoy better overall health and well-being.
Improve your quality of life: By addressing the underlying causes of your symptoms, functional medicine can improve your quality of life. You may experience increased energy, improved mood, and better overall health.

Take control of your health today!

If you’re tired of feeling unwell and not like yourself, functional medicine may be the answer you’ve been looking for. By working with a health detective trained in functional medicine, you can take back control of your life and enjoy better overall health and well-being.

Don’t wait – take control of your health today and schedule a consultation with a functional medicine practitioner. They can help you identify the root cause of your symptoms and develop a personalized treatment plan that works for you.

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