The Skinny on Fats: Why They’re Essential for Your Health

Have you ever wondered why fats are an essential part of our diet? Despite their notorious reputation, they are crucial to our overall health and well-being. In the last of our series on macronutrients, we will delve into the world of dietary fats. We will explore the importance of healthy fats and discuss the risks associated with not consuming enough. We will also talk about the dangers of consuming too many unhealthy fats while discussing natural supplements and holistic solutions for individuals who struggle to process or digest fats effectively. So, let’s dive in and uncover the truth behind fats and their impact on our bodies.

The Importance of Dietary Fats

Fats are often misunderstood and wrongly associated with weight gain and health issues. However, healthy fats are essential to a balanced diet and are vital for our body’s proper functioning. One of the primary benefits of healthy fats is that they provide a concentrated energy source, supplying our bodies with the fuel they need to perform various tasks throughout the day.

Furthermore, healthy fats are crucial for absorbing fat-soluble vitamins, such as A, D, E, and K. These vitamins play a vital role in maintaining healthy skin, regulating hormones, supporting bone health, and boosting our immune system.

Additionally, healthy fats help promote optimal brain function by providing the building blocks for brain cells and facilitating communication between our neurons. Consuming a diet rich in healthy fats has also been associated with improved cognitive function and a reduced risk of neurodegenerative diseases, such as Alzheimer’s.

The Good vs The Bad

It is essential to distinguish between healthy and unhealthy fats to make informed dietary choices. Healthy fats, such as monounsaturated and polyunsaturated fats, benefit our bodies and should be included in our diet. These fats can be found in avocados, olive oil, nuts, and seeds. They have been associated with various health benefits, including improved heart health, reduced inflammation, and enhanced brain function.

On the other hand, unhealthy fats should be limited or avoided altogether. Trans fats can be found in processed snacks, baked goods, and fast food, while saturated fats are commonly found in fatty meats, full-fat dairy products, and certain oils like coconut oil. By reducing the intake of unhealthy fats, we can significantly reduce the risk of developing chronic diseases and improve our overall well-being.

Understanding the difference between healthy and unhealthy fats empowers us to make conscious food choices, allowing us to prioritize our health and longevity.

The Risks of Not Getting Enough Healthy Fats

Not all fats are created equal. Not consuming healthy fats or avoiding them altogether can harm our bodies. One of the risks of not getting enough healthy fats is nutrient deficiency. As mentioned earlier, fat-soluble vitamins require fats for absorption. Our bodies may struggle to absorb these essential vitamins without adequate intake, leading to deficiencies and associated health problems.

Additionally, a lack of healthy fats in our diet can hinder our body’s ability to regulate inflammation. Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, are known for their anti-inflammatory properties. Without these essential fats, our bodies may experience chronic inflammation, contributing to the development of various chronic diseases, including heart disease, diabetes, and certain cancers.

Moreover, insufficient fat intake can negatively impact hormone production and regulation. Hormones play a crucial role in our bodies, affecting everything from our metabolism and energy levels to our mood and reproductive health. Without enough healthy fats, our bodies may struggle to produce and balance hormones, leading to imbalances and potential health issues.

The Risks of Consuming Too Many Unhealthy Fats

It is equally important to be aware of the risks associated with consuming too many unhealthy fats. Unhealthy fats, such as trans fats and saturated fats, have been linked to numerous health problems, including heart disease, high cholesterol levels, and obesity.

Trans fats, commonly found in processed and fried foods, are particularly harmful. They raise bad cholesterol levels (LDL) and lower good cholesterol levels (HDL), increasing the risk of cardiovascular diseases. The consumption of trans fats should be minimized as much as possible to maintain a healthy heart and overall well-being.

Saturated fats, commonly found in animal products like red meat, full-fat dairy, and butter, should also be consumed in moderation. While small amounts are not necessarily detrimental to our health, excessive intake can raise cholesterol levels and increase the risk of heart disease in some people. Opting for a larger portion of lean protein sources and reducing the consumption of saturated fats can help maintain a healthy cardiovascular system.

Digestive Issues

While most individuals can process and digest fats without any issues, some may have difficulty due to certain health conditions or genetic factors. However, natural supplements and holistic solutions are available to help aid digestion for those who need additional support.

One natural supplement that can aid in digestion is digestive enzymes. These enzymes, such as GB support, Digest Pan, Choline Complex, Enzycore, and Simply Pancreas can help break down dietary fats, making them more accessible for the body to absorb. Digestive enzyme supplements can be taken before meals to support digestion and alleviate discomfort.

In addition to supplements, certain holistic solutions can promote better digestion. For example, incorporating bitter herbs and foods, such as dandelion greens or artichokes, into your diet can stimulate bile production, which aids in the digestion and absorption of fats. Including probiotic-rich foods like yogurt and fermented vegetables can also support gut health and improve overall digestion.

Fats are not the enemy they are often made out to be. They are essential for our bodies to function optimally and maintain overall well-being. By understanding the importance of healthy fats and the risks associated with insufficient or excessive fat intake, we can make informed dietary choices to support our health. If you are struggling with digestive issues, call McElwee Natural Health and Healing Center today! We can help isolate the root cause and offer support to bring your body into balance.

Learn more about the other macronutrients:
Why Proteins are Essential and How They Affect Your Health
Thriving on Carbs: The Gluten-Free Guide to Harnessing the Power of Good Carbohydrates

Why Proteins are Essential and How They Affect Your Health

There are three essential nutrients that our bodies require to function correctly. Known as macronutrients collectively, carbohydrates, proteins, and fats are the primary energy sources to support growth, development, and overall health.

Fats, also known as lipids, are an essential macronutrient. They provide energy, support cell growth, and help absorb specific vitamins. Fats are found in animal and plant-based foods, such as meat, butter, oils, avocados, nuts, and seeds. It is vital to consume healthy fats in moderation and avoid excessive intake of saturated and trans fats, which can increase the risk of heart disease.

Carbohydrates are our body’s primary source of energy. Our cells use the glucose from carbohydrates for energy. Learn more about carbohydrates and how to ensure adequate intake if on a gluten-free diet in our recent blog.

Today, we will focus our attention on proteins. Proteins play a vital role in our overall health and well-being. Join us as we delve into the world of proteins, exploring their importance, sources, and the benefits they provide. Whether you are a meat lover, vegetarian, or vegan, plenty of options are available to ensure you meet your protein requirements. Additionally, we will discuss natural supplements that can be helpful for individuals who have difficulty digesting proteins. So, let’s dive in and learn more about the power of proteins!

The Importance of Proteins

Proteins are referred to as the “building blocks” of life, and for good reason. Proteins are essential in the growth and repair of tissues. When you think of proteins, you might envision bulging muscles, but their importance goes far beyond bulking up. Proteins are involved in numerous biological processes, such as enzyme production, hormone regulation, and transportation of substances within the body.

Furthermore, proteins play a vital role in supporting immune function. Proteins produced by our immune system, called antibodies, help fight off infections and protect us from diseases. Without an adequate intake of proteins, our immune system may become compromised, leaving us more susceptible to illnesses.

In addition to their structural and immune-related functions, proteins are a source of energy. While carbohydrates are the body’s primary fuel source, proteins are broken down and converted into glucose. This can be particularly important during periods of prolonged fasting or when carbohydrate intake is limited.

Risks of not consuming protein

The risks of not eating proteins can have significant negative impacts on overall health. One of the main risks of not consuming enough proteins is the potential for inadequate muscle growth and repair. Proteins are the building blocks of muscles, and without adequate intake, the body may struggle to build and maintain muscle mass. This can lead to muscle weakness, fatigue, and increased risk of injuries.

Another risk is the impaired functioning of the immune system. Proteins produce antibodies, which are crucial for fighting off infections and diseases. Without enough proteins, the immune system may weaken, making individuals more susceptible to illnesses and taking longer to recover.

Proteins are also involved in the production and synthesis of various hormones, including neurotransmitters that regulate mood and emotions. When these hormones are imbalanced, people experience swings, irritability, and even mental health disorders.

Furthermore, not eating enough proteins can affect overall satiety and appetite control. Proteins are known to be more filling than carbohydrates or fats, and a lack of protein in the diet may result in increased hunger and cravings. This can lead to overeating, weight gain, and a higher risk of developing obesity and related health conditions.

Other risks of inadequate protein consumption include:

• Brittle hair
• Hair loss
• Dry skin
• Rashes
• Bone fractures
• Osteoporosis

It is essential to ensure a balanced diet with sufficient protein sources to support optimal bodily functions and maintain good health.

Protein Sources for Different Diets

Whether you follow a meat-based, vegetarian, or vegan diet, plenty of options are available to meet your protein needs.

For those who consume animal products, lean meats such as chicken, turkey, and fish are excellent sources of high-quality protein. Lean meats also provide essential nutrients like iron and vitamin B12. Including these lean meats in your diet can help promote muscle growth and repair.

If you follow a vegetarian diet, there are several plant-based protein sources. Legumes, such as lentils, chickpeas, and black beans, are rich in fiber, which aids in digestion and makes you feel full.

Vegans, who avoid all animal products, can also meet their protein needs through plant-based sources. Quinoa, a grain-like seed, is a complete protein containing all essential amino acids. Other vegan protein sources include chia seeds, hemp seeds, and nutritional yeast. These options provide a wide range of essential nutrients while ensuring an adequate protein intake.

High Protein Diets

Today, several popular high-protein diets have gained traction among individuals looking to improve their overall health or achieve specific fitness goals.

One such diet is the ketogenic diet, which focuses on consuming many healthy fats, moderate in protein, and very low in carbohydrates. This approach puts the body into ketosis, burning fat for fuel instead of carbohydrates. Some foods commonly consumed on a ketogenic diet include fatty cuts of meat, fish, avocados, eggs, nuts, and seeds.

Another popular high-protein diet is the paleo diet. The Paleo diet emphasizes foods available to early humans during the Paleolithic era, such as lean meats, seafood, fruits, vegetables, nuts, and seeds. The paleo diet restricts the consumption of grains, legumes, dairy products, and processed foods.

The Atkins diet is another well-known high-protein diet that gained popularity in the early 2000s. It focuses on consuming a low amount of carbohydrates and a high amount of protein. The Atkins diet has different phases, starting with restricting carbohydrates and gradually reintroducing them in controlled amounts. This diet encourages the consumption of protein-rich foods like meat, poultry, fish, eggs, and cheese.

One more high-protein diet worth mentioning is the Dukan diet. This diet consists of four phases, with the first being the most restrictive. It focuses on lean protein sources like poultry, fish, and tofu while gradually introducing vegetables and whole grains in later phases.

Today’s popular high-protein diets provide individuals with different approaches to increasing their protein intake and potentially aid in weight loss, muscle building, or overall health improvement.

High Protein Diet Risks

The risks of high protein intake can be significant, especially if consumed in excess or without considering other dietary factors. While protein is essential for various bodily functions, including muscle repair and hormone production, excessive consumption can lead to several health issues.

• Increased strain on the kidneys. The kidneys are crucial in filtering waste products from the blood, including the byproducts of protein metabolism. Consuming excessive amounts of protein can strain the kidneys, potentially leading to kidney damage or dysfunction over time.
• Increased risk of osteoporosis. High protein intake can cause high calcium excretion through urine. This can lead to a negative calcium balance in the body, potentially increasing the risk of bone loss and osteoporosis, especially in individuals with low calcium intake.
• Decrease in fuel. Fewer carbohydrates and fats can lead to fatigue, decreased athletic performance, and difficulty maintaining a balanced diet.
• Increased risk of cardiovascular diseases. Animal-based protein sources, such as red meat, can increase the intake of saturated fats and cholesterol.
• Increase digestive issues. A diet high in protein but low in fiber from fruits, vegetables, and whole grains can cause bloating, constipation, and diarrhea. 

While protein is an essential nutrient, it is crucial to balance the amount of protein consumed with fats and carbohydrates for overall well-being. 

Difficulty with Protein Digestion

For various reasons, some people have difficulty digesting protein. One common issue is lactose intolerance, which is the inability to digest lactose, a sugar in milk and dairy products. This condition occurs when the body does not produce enough lactase, the enzyme responsible for breaking down lactose. As a result, consuming proteins from dairy sources can lead to digestive problems such as bloating, gas, and diarrhea.

Another common issue is an autoimmune disorder called celiac disease. People with Celiac disease have an immune reaction to the gluten in wheat, barley, and rye, which can make it difficult to absorb nutrients such as protein. This leads to abdominal pain, diarrhea, and weight loss.

Additionally, some individuals may have an allergic reaction to specific proteins. Food allergies occur when the immune system mistakenly identifies a protein as harmful. For instance, peanut allergies are relatively common and can cause severe reactions when the body comes into contact with proteins found in peanuts. Symptoms can range from mild itching and hives to life-threatening anaphylaxis.

Problems digesting proteins can arise from lactose intolerance, celiac disease, or food allergies. These are only some common reasons why people are unable to digest proteins. Other underlying health issues and digestive disorders can lead to protein intolerance. However, sometimes the problem is quite simple. Many people lack the digestive enzymes needed to digest protein.

Digestive Enzymes

Digestive enzymes are essential proteins that help break down food into smaller molecules to facilitate proper digestion and absorption of nutrients. 

Why are we missing digestive enzymes?

When we say “we are missing digestive enzymes,” it means that our body is not producing enough or any of these enzymes, which can lead to various digestive issues and nutrient deficiencies.

There are several reasons why someone may be missing digestive enzymes:

1. Food Sensitivities or Intolerances: Certain food sensitivities or intolerances can trigger an immune response that damages the lining of the digestive system. For example, individuals with celiac disease may have reduced production of the enzyme called lactase, which is necessary for digesting lactose.
2. Aging: As we age, the production of digestive enzymes naturally decreases. It is one of the reasons why older adults may experience more digestive problems.
3. Nutrient-deficient food: In recent years, the food supply has grown increasingly deficient in nutrients essential for digestion. The use of genetically modified organisms (GMOs) strips whole foods of their natural state and robs consumers of crucial nutrition.
4. Pancreatic Disorders: The pancreas produces many digestive enzymes; any disorder affecting this organ can lead to enzyme deficiencies. Chronic pancreatitis, pancreatic cancer, or cystic fibrosis can impair the pancreas’ ability to produce sufficient enzymes.
5. Medications or Medical Treatments: Some medicines, such as proton pump inhibitors or antibiotics, can disrupt the balance of gut bacteria, which play a vital role in enzyme production. Additionally, specific medical treatments like radiation therapy or surgery involving the digestive system can impact enzyme production.

Identifying the underlying cause of missing digestive enzymes is important to address the issue appropriately. Treatment options may include dietary changes, enzyme replacement therapy, managing underlying conditions, or addressing food sensitivities or intolerances.

Fortunately, there are natural supplements available that can aid in protein digestion and absorption. At McElwee Natural Health and Healing Center, we isolate the root cause of your digestive issues. Taking non-invasive steps can help you enjoy protein again. 

We suggest adding probiotics to your diet. These beneficial microorganisms help maintain a healthy gut environment and optimize digestion. Incorporating probiotic-rich foods like yogurt, kefir, and sauerkraut into your diet can promote protein absorption and digestion.

In addition to probiotics, some people have found consuming pineapple or papaya can help improve protein digestion. Pineapples break down complex protein molecules into smaller, more easily digestible fragments, and papaya breaks down proteins into smaller peptides and amino acids. 

We offer a range of whole-food supplements to replace missing enzymes and aid protein digestion. Multizyme and D Digest are some popular ones amongst our members. But remember, everyone is different. Call us today for an evaluation so we can identify your root cause and find the right supplement for you.

Thriving on Carbs: The Gluten-Free Guide to Harnessing the Power of Good Carbohydrates

Carbohydrates are good for you. We’re not talking about Twinkies. We’re talking about the carbs that come from fruits and vegetables. From whole grains to legumes, Carbohydrates fuel our bodies and feed our brains. They aid in digestion and regulate our mood. Carbs are a vital macronutrient, so they should not be ignored.

Macronutrients consist of three primary nutrients: carbohydrates, proteins, and fats. These three nutrients are the essential nutrients that our body needs in large quantities to function correctly. 

Today, we will focus on carbohydrates and explore their importance in our diet, some familiar sources of carbohydrates, and alternative ways to get carbohydrates if you are gluten intolerant.

Carbohydrates

We find carbohydrates in bread, pasta, fruits, vegetables, and grains. (All the good stuff!) Carbohydrates are made up of sugars, starches, and fibers. 

Simple Carbohydrates

Simple carbohydrates are easy to digest. They are mostly found in baked goods, sodas, candy, and fruit juices. Simple carbohydrates break down quickly, spiking your blood sugar and giving you an immediate jolt of energy. But that jolt doesn’t last long, and the crash is sometimes worse than before. Consuming simple carbohydrates doesn’t tend to have as much nutritional value as complex carbohydrates.

Healthy Complex Carbohydrates

Complex carbohydrates are considered “good carbs” because they take longer to digest. Instead, they provide a gradual increase in blood sugar that sticks around for a longer period of time.

Some examples of nutritious complex carbs include brown rice, wild rice, oatmeal, whole-grain barley, quinoa, buckwheat, and starchy veggies like potatoes, sweet potatoes, and corn. Pasta and bread are also complex carbohydrates. When choosing, look for whole grain varieties for the most nutritional value possible. 

Why are carbohydrates important?

Carbohydrates are the primary source of energy for the body. Once consumed, carbohydrates are broken down into glucose, which is then used by the body as energy and fuel for the brain.

Carbohydrates also play an essential role in digestion. Fiber, a type of carbohydrate, helps to promote healthy bowel movements and can also help to lower cholesterol levels.

Additionally, carbohydrates can impact our mood and cognitive function. Consuming carbohydrates can increase the production of the neurotransmitter serotonin, which can help to improve mood and reduce anxiety.

Gluten Intolerance

Not all carbohydrates contain gluten, but every product that contains gluten is a carbohydrate. Wheat, barley, and rye all contain gluten. Suppose you have bouts of abdominal pain, bloating or gas, nausea, diarrhea, constipation, headache, or brain fog after consuming wheat, barley, or rye. In that case, you may be gluten intolerant or have celiac disease. 

It’s important to remember that these digestive issues may not be due to gluten at all. Some people have a problem processing the sugar from the breakdown of carbohydrates. Others may only have an issue with wheat. Contact the center for a full screening to identify the source of your symptoms. 

But if you are sensitive to gluten, it’s important to find alternative sources of carbohydrates to ensure that you’re getting the nutrients your body needs to stay healthy and energized. 

Gluten intolerant? 

Quinoa

Quinoa is a gluten-free grain high in carbohydrates, fiber, and protein. It’s a good source of  iron, magnesium, and potassium. Quinoa is versatile and can be used in various dishes, including salads and stir-fries, as a substitute for rice.

Sweet Potatoes

Sweet potatoes are a great source of carbohydrates, fiber, and vitamins and minerals, including vitamins A, C, and potassium. They’re also a good source of antioxidants, which can help to reduce inflammation in the body. Sweet potatoes can be baked, boiled, mashed, or roasted and can be used in soups, stews, and casseroles.

Legumes

Legumes, such as lentils, chickpeas, and black beans, are a great source of carbohydrates, fiber, and protein. They’re also a good source of several vitamins and minerals, including folate, iron, and magnesium. Legumes can be used in salads, soups, and stews.

Buckwheat

Buckwheat is a gluten-free grain that is high in carbohydrates and fiber. It’s also a good source of several vitamins and minerals, including magnesium, potassium, and zinc. Buckwheat can be used in a variety of dishes, including porridge pancakes, and as a substitute for rice.

If buckwheat isn’t your thing, you can include several gluten-free grains into a gluten-free diet. Options include rice, corn, millet, sorghum, amaranth, gluten-free oats, wild rice, teff, and chia seeds. It’s important to read labels carefully, as some packaged foods may contain gluten or be contaminated with gluten during processing.

Fruits and Vegetables

Fruits and vegetables are a great source of carbohydrates, fiber, and vitamins and minerals. They’re also a good source of antioxidants, which can help to reduce inflammation in the body. Some good options include bananas, apples, oranges, broccoli, and spinach.

But I gotta have that crunch!

If you’re looking for crunchy gluten-free alternatives to replace your favorite snacks (or be a vessel for your hummus), here are some options you can consider:

1. Cracker alternatives: Crackers made from rice flour are a popular gluten-free alternative to traditional crackers. Or try these seed crackers from Top Seedz. Their thin, crispy crunch really makes you think of tortilla chips. Both options can be eaten on their own or paired with cheese, hummus, or other dips. 
2. Nut-based snacks: Nuts are a great source of protein, healthy fats, and fiber. Some examples of crunchy nut-based snacks include roasted almonds, cashews, and pistachios. You can also try nut-based snack bars or trail mix for a satisfying crunch.
3. Popcorn: Popcorn is low in calories and high in fiber. You can air-pop your own popcorn or buy pre-popped popcorn in bags. Add some spices or nutritional yeast for extra flavor.
4. Veggie chips: Veggie chips are made from thinly sliced vegetables that are baked or fried until crispy. Some popular options include kale, beet, and sweet potato chips. These snacks are often lower in calories than traditional potato chips and provide a range of vitamins and minerals.
5. Rice cakes: Rice cakes are a gluten-free snack with low calories and fat. They are made from puffed rice and can be eaten on their own or paired with toppings like nut butter, hummus, or avocado.

Remember, always check the label of packaged snacks to ensure they are gluten-free, as some may contain gluten or be produced in facilities that also process gluten-containing foods.

Packaged Foods to Avoid

Gluten-packed foods like breads, pasta, and snack foods are a no-brainer to avoid. But manufacturers put wheat in everything. Some surprising homes for wheat include soups, granola, sauces, salad dressings, and beer. 

These days, you can find a variety of packaged options for gluten-free breads, pastas, soups, and even beer. Keep in mind that some packaged foods may be labeled as “gluten-free” but may still contain trace amounts of gluten due to cross-contamination during processing. If you have a severe gluten intolerance or celiac disease, choosing certified gluten-free products or making your own food from scratch using gluten-free ingredients is important.

This gluten-free sandwich bread is a great substitute. Remember that gluten gives bread that soft, springy texture that we have yet to find a replacement for. If you have, please let us know! 

To Gluten or Not to Gluten

If you can adequately keep your carbohydrate intake at healthy levels while going gluten-free, the benefits depend on your individual situation. Avoiding gluten is essential for individuals with celiac disease or non-celiac gluten sensitivity to prevent symptoms and damage to the small intestine. However, for individuals without gluten intolerance or sensitivity, no evidence suggests that a gluten-free diet provides significant health benefits. That being said, some people who go gluten-free report feeling better and experiencing less digestive discomfort. 

Some potential benefits of a gluten-free diet may include:

1. Reduced digestive discomfort
2. Increased energy level
3. Improved skin health
4. Weight loss
5. Relief from an autoimmune condition

It’s important to note that this may be due to a variety of factors, such as reducing processed and refined foods, increasing fiber intake, or avoiding specific allergies or intolerances. Also, make sure that a gluten-free diet is nutritionally balanced and includes a variety of whole foods to meet nutrient needs.

If you’d like to pinpoint the source of your digestive issues, call us for a screening!

Unlocking the Secrets of Fascial Counterstrain Therapy

No matter where it comes from, pain is very limiting. Pain often keeps us homebound and restricts us from living our lives to their fullest. Frequently pain becomes chronic and resistant to medications. Chronic pain leads to further health issues such as fatigue, insomnia, depression, or anxiety. Pain can reduce mobility and limit the body’s normal function. Over time, this creates stiffness and spasms as well as poor posture and an imbalances within the body. 

Sometimes the root cause of pain is due to tight, inflamed, or injured fascia. An impaired fascia may interfere with the affected area’s normal blood flow, nerve function, lymphatic drainage, or organ function. This may result in various disorders or dysfunctions, such as digestive problems, headaches, nerve issues, organ dysfunction, etc.

Fascial counterstrain can identify and release the specific fascial structures causing the problem and restore normal blood flow, nerve function, and movement to the area. Today we will learn about fascial counterstrain and introduce you to our Partner in Health, Tracey Eaton, who performs fascial counterstrain therapy with great success. 

What is fascia?

Fascia is the connective tissue that covers all the structures in the body, such as organs, nerves, arteries, muscles, ligaments, and more. You may be familiar with it as the silvery film you see when cutting into a piece of chicken. Its job is to connect and protect every structure in the body.

What is Fascial Counterstrain Therapy?

Fascial counterstrain is a type of manual therapy that aims to release spasms and inflammation in the fascia, the connective tissue that covers all the structures in the body, including the arteries, lymphatic vessels, bones, and organs. It involves finding specific tender points that indicate which fascial structure is affected and then gently shortening the tissue until the spasm and pain are relieved.

How Fascial Counterstrain Works

When the body experiences a strain, the brain leaps into action to protect the affected area. The brain gets a signal through pain receptors to tighten the fascia around the site to shield it from further strain. When this happens, it reduces the blood flow and traps inflammation at the site leading to decreased range of motion. 

The fascia will be released once the initial strain is released. Sometimes time and rest will allow the fascia to release, but often the body needs help. Fascial counterstrain is a precise, gentle therapy that releases strained fascia throughout the body. Fascial counterstrain can treat various conditions, such as chronic pain, headaches, joint problems, digestive disorders, nerve issues, and more. This gentle technique can help restore normal function and movement in the body.

How Fascial Counterstrain is Performed

Fascial counterstrain is performed by a trained therapist who uses their hands to find and fix fascial dysfunction in the body. It can be applied to any body part, including the musculoskeletal, visceral, vascular, nervous, and lymphatic systems. Sessions may vary, but typically the therapist follows these steps:

• The therapist palpates the patient’s body to locate specific tender points that indicate which fascia is affected.
• The therapist gently moves the patient’s body into a position that shortens the fascia and reduces the tension and pain at the tender point. This position is held for 90 seconds while the therapist monitors the tender point.
• The therapist slowly returns the patient’s body to a neutral position and reassesses the tender point for improvement. The therapist may repeat the process for other tender points or areas of the body.

The process is pain-free and can help release spasms and inflammation in the fascia. Fascial counterstrain can also be combined with other therapies, such as exercise, massage, or acupuncture, to enhance the results.

Our Partner in Health, Tracey, lets a client’s head guide her when performing fascial counterstrain. Sensitive areas on the head correspond to imbalances within the body that are in need of fascial counterstrain therapy.

What are the benefits of fascial counterstrain?

Fascial counterstrain is a powerful and beneficial technique that can help you improve your health and well-being. It can treat acute and chronic pain and various conditions that affect the musculoskeletal, visceral, vascular, nervous, and lymphatic systems to reduce pain and reliance on pain medication.

Fascial counterstrain can enhance athletic performance and recovery by improving blood flow, nerve function, and lymphatic drainage. And it may even reduce the need for surgery by restoring normal movement and function in the affected area.

By addressing the root cause of the inflammation and spasms, you can maintain and enhance wellness by improving the body’s ability to heal and function naturally.

What are the risks of fascial counterstrain?

Fascial counterstrain is generally a safe and gentle technique that does not cause harm or adverse effects to the patient. However, as with any therapy, there may be some risks or limitations that you should be aware of before trying it. 

Fascial counterstrain may not be suitable for patients who have acute injuries, such as fractures or dislocations, as the manipulation may worsen the condition or cause further damage. It may also be contraindicated for patients with infections or blood clots, as the therapy may spread the disease or dislodge the clot.

Fascial counterstrain may not be effective for patients with chronic conditions caused by factors other than fascial dysfunction. These include hormonal imbalances, nutritional deficiencies, or psychological stress. It may also not address the underlying cause of the fascial dysfunction, such as poor posture, repetitive strain, or trauma, which may require additional therapies or lifestyle changes.

If you have any conditions, consult your doctor before trying new therapies.

Once fascial counterstrain has been performed, you may experience temporary discomfort or soreness as the body adjusts and releases toxins from the tissues. Some people may even feel flu-like symptoms. Also, it may cause some emotional reactions, such as crying, laughing, or anger, as the therapy releases stored emotions or memories from the fascia.

Be sure to follow any instructions or recommendations your therapist gives you after the session, such as drinking plenty of water, resting, stretching, or applying ice or heat to the affected area.

Does fascial counterstrain work?

Yes! Fascial counterstrain releases spasms and inflammation by finding and fixing specific tender points that indicate which fascial structure is affected. The therapist then gently shortens the tissue until the spasm and pain are relieved. Once the spasm is quieted pain is reduced and function improves. This process resets the nerve endings and smooth muscle cells in the fascia and restores normal blood flow, lymphatic drainage, nerve function, and movement to the affected area.

Fascial counterstrain works for a wide range of conditions that affect the musculoskeletal system. It also addresses the visceral, vascular, nervous, and lymphatic systems. It can treat acute and chronic pain and various disorders such as digestive problems, headaches, nerve issues, organ dysfunction, and more.

How long does it take to see results?

The results from fascial counterstrain may vary depending on the individual, the condition, and the frequency and duration of the treatment. Some people may require only a few sessions to achieve their goals. Some have even reported immediate pain relief and improvement of function after a single session! Others may need more sessions depending on the severity and chronicity of their condition. The effects of fascial counterstrain are cumulative and long-lasting, meaning that each session builds on the previous one. 

Typically people have 6 to 12 sessions, each lasting 45 to 60 minutes, and visit the therapist 1-2 times a week.

Traditional Massage vs. Fascial Counterstrain

Fascial counterstrain may have some advantages over traditional massage in treating pain and dysfunction in the body.

Fascial counterstrain is a pain-free technique that does not stretch or force the tissue into restriction. Instead, the tissue is placed into a position of ease and comfort. This can help reduce the risk of tissue damage or inflammation and make the therapy more comfortable and relaxing for the patient.

Also, fascial counterstrain gets to the root cause of pain and inflammation often characterized by spasms of the fascia. By releasing the fascia, the therapist can restore normal blood flow, lymphatic drainage, nerve function, and movement to the affected area. Traditional massage may only provide temporary relief by working on the superficial layers of muscle and skin.

Additionally, fascial counterstrain can treat various conditions affecting the musculoskeletal, visceral, vascular, nervous, and lymphatic systems. It can identify and release specific tender points that correspond to different structures in the body, such as organs, arteries, veins, nerves, and lymph nodes. Traditional massage may not be able to access or affect these deeper structures.

These advantages to facial counterstrain don’t mean that traditional massage is ineffective or inferior to fascial counterstrain. Both techniques have their own benefits and limitations and may work well together or separately, depending on your situation. The best way to find out which therapy suits you is to consult a qualified therapist who can assess your situation and recommend the best course of action. 

Jesus Loving Touch Christian Massage Therapist

Our Partner in Health, Tracey Eaton, is a graduate of Cortiva Institute. She pursued Fascial Counterstrain at the Jones Institute in Frederick, MD. She is a certified massage therapist  with a Bachelor’s in Biblical Studies from Maryland Bible College and Seminary. 

Tracey performs traditional massage, including deep tissue and Swedish, which have many benefits. We are especially interested in her gift for fascial counterstrain. 

We have found that sometimes our members require extra help to tackle more structural challenges that may affect their health. Tracey provides an integral part of the holistic balance we strive for when helping our members achieve their goals. 

Contact her today for a full consultation. When you do, let us know you are a new client and receive $5 off your next foot bath or red light therapy session!