Healthy with Jodi

10 Signs You Have Candida Overgrowth & What To Do About It

    by Dr. Amy MyersApril 4, 2013
    You might be wondering: What on earth is candida?

    Candida is a fungus, which is a form of yeast, and a very small amount of it lives in your mouth and intestines. Its main job? Helping out with digestion and nutrient absorption.

    But when overproduced, candida can break down the wall of the intestine and penetrate the bloodstream — releasing toxic by-products into your body and causing leaky gut. This can lead to many different health problems, from digestive issues to depression.

    How do you get candida overgrowth?

    The good news is that the healthy bacteria in your gut typically keep your candida levels in check. However, a few factors can cause the candida population to grow out of control:

    Eating a diet high in refined carbohydrates and sugar
    Consuming a lot of alcohol
    Taking oral contraceptives
    Eating a diet high in beneficial fermented foods (like Kombucha, sauerkraut, and pickles)
    Living a high-stress lifestyle
    Taking a round of antibiotics that killed too many of those friendly bacteria
    What are common symptoms of candida?

    Skin and nail fungal infections, such as athlete’s foot or toenail fungus
    Feeling tired and worn down, or suffering from chronic fatigue or fibromyalgia
    Digestive issues such as bloating, constipation, or diarrhea
    Autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma, or multiple sclerosis
    Difficulty concentrating, poor memory, lack of focus, ADD, ADHD, and brain fog
    Skin issues like eczema, psoriasis, hives, and rashes
    Irritability, mood swings, anxiety, or depression
    Vaginal infections, urinary tract infections, rectal itching, or vaginal itching
    Severe seasonal allergies or itchy ears
    Strong sugar and refined carbohydrate cravings
    How do you test for candida overgrowth?

    Blood test

    You’ll want to start by checking your levels for candida antibodies called IgG, IgA, and IgM. This can easily be done through most medical labs, and high levels can clue you in to an overgrowth of candida.

     

     

    How do you treat candida overgrowth?

    To successfully treat candida, you need to do three things: stop the yeast overgrowth, build up the friendly bacteria, and heal your gut so that candida can no longer enter your bloodstream.

    First step: getting rid of the candida overgrowth, which mainly requires switching to a low-carbohydrate diet.

    Sugar is what feeds yeast. So start by eliminating sugar in all of its simple forms — such as candy, desserts, alcohol, and flours. At the same time, cut back to just 1 cup a day of the more complex carbohydrates, like grains, beans, fruit, bread, pasta, and potatoes. This will help prevent the candida from growing and will eventually cause it to die.
    I also recommend eliminating all fermented foods. That’s because, while it’s common knowledge that fermented foods help to feed the good bacteria, most people don’t realize that bad bacteria feed off of these foods as well.

    Still, using diet alone could take three to six months before the candida is back under control. So, I often recommend that my patients use an anti-fungal medication, such as Diflucan or Nystatin, for at least a month.

    If you are self-treating, you can also take a supplement of caprylic acid. Caprylic acid, which comes from coconut oil, basically “pokes holes” in the yeast cell wall, causing it to die.

    And while some people recommend using herbs like oil of oregano, I don’t recommend it since it can also kill the good bacteria.

    Next, you should rebuild the good bacteria that typically keep your candida population under control. Taking anywhere from 25 to 100 billion units of probiotics on a regular basis should help to reduce the candida levels and restore your levels of good bacteria.

    Finally, heal your gut. Eliminating inflammatory foods that can harm your GI tract — and introducing foods that help — will prevent candida from working its way through your body, and dramatically improve your overall health.

    Want to find out if you have candida overgrowth? Consider seeing a functional medicine doctor who is trained in detecting and treating candida.

    More information below: This article has been updated as of November 1, 2016 by mbg editorial to include new studies, information, and data on candida.

    Is candida a fungus?

    Yes, yes it is. More specifically, candida is a yeast. There are many different forms of candida, but Candida albicans is the main species colonizing the human body.

    Candida normally lives in the gastrointestinal tract and other areas of the body without causing problems, but imbalance in the microbiome can lead to candida overgrowth. When there is disruption of the delicate balance of the good and bad bacteria, Candida albicans will take over, leading to common conditions like oral thrush, vaginal yeast infections, and diaper rash. If you have ever taken antibiotics, you were probably warned by your doctor about the risk of developing a yeast overgrowth—this happens because the antibiotics can wipe out your gut bacteria, good and bad, creating an environment that is ripe for yeast and fungi to take over.

    Is candida a yeast infection?

    Technically yes, candida is a yeast infection but this warrants clarification. When most people say “yeast infection” they are referring to a vaginal yeast infection but the candida symptoms and causes we are discussing here pertain to the gut. Typically, yeast overgrowth is treated using antifungal medications, but these medications can have unpleasant side effects and it’s common for the yeast overgrowth to return as soon as you stop taking them. For example, many women suffer from chronic yeast infections because they medicate without completely understanding the connection between the microbiome and yeast balances in the body. Changing the yeast infection recurrence, like with candida, often requires a lifestyle or dietary change.

    Not to mention, like antibiotic resistance, microbiological resistance to these conventional antifungal drugs is becoming problematic and it’s causing researchers to start looking for alternatives. Which is all the more reason to educate yourself and try to understand your yeast issues on a deeper level.

    How candida affects your gut

    I know, I know, you’ve heard this a million different times, but while yeast infections and diaper rash are well-known conditions and generally easy to spot, when overproduced in the gut, candida will break down the walls of our digestive tract and penetrate the bloodstream. When left untreated, it’s more dangerous than you think.

    Candida can also be toxic to the system. Essentially, when candida breaches the intestinal barrier and enters the bloodstream it releases toxic byproducts—including acetaldehyde—into your body. Acetaldehyde is a well-known carcinogen and is responsible for “hangover” symptoms such as nausea, headache, fatigue, and liver damage—definitely not something you want floating around in your body in large quantities.

    Candida and leaky gut

    If you are thinking this sounds a lot like leaky gut, you are already ahead of the game. The connection between candida and leaky gut is intricate. A leaky gut creates the perfect environment for candida to multiply, pass through the intestinal lining, and enter the bloodstream along with the undigested food particles. This is characteristic of leaky gut syndrome. Meanwhile, candida itself can colonize the gut and damage the intestinal lining. If you have one, you’re probably more likely to have the other. They can also exacerbate each other, creating a situation where your gut health quickly snowballs into dis-ease.

    Candida, the liver, and detox

    Similar to leaky gut syndrome, candida overgrowth releases toxins into the bloodstream that must be filtered by the liver. If there are too many toxins due to candida overgrowth, it can overload the liver and interfere with its ability to do its job. This means over toxicity and trouble maintaining blood sugar levels, storing vitamins and minerals, and regulating hormones.

    The connection between candida and the liver explains why many of the symptoms of candida overgrowth—like irritability, fatigue, and brain fog—are similar to those of an overburdened liver. It also explains why many candida cleanse or diet programs include liver support supplements and detoxification support.

    Candida and inflammation

    Candida overgrowth, leaky gut, an overburdened liver, and the physical and mental symptoms they create can trigger the immune system to react, causing chronic inflammation. Inflammation can manifest itself in uncomfortable symptoms like weight gain, skin rashes, or brain fog and can eventually lead to autoimmune disease.

    The relationship between candida, the liver, inflammation, and gut health is extremely complex, but it’s helpful to remember that everything in the body is connected. Different organs rely on and interact with each other. Adopting a holistic approach instead of treating each symptom individually will give you the best chance at achieving optimal health. This is a perspective that is often missing in the conventional medical approach, leaving many people bouncing from one specialist to another, with a bunch of symptoms they can’t quite connect.

    Causes of candida

    The good news is that the healthy bacteria in your gut typically keep your candida levels in check. The bad news is that many different factors can disrupt the delicate gut balance and can cause the candida population to grow out of control:

    Eating a diet high in refined carbohydrates and sugar. Carbohydrates and sugar act like food for yeast and feed candida overgrowth in the gut.
    Consuming a lot of alcohol. Most alcohol is fermented and contains sugars that will also feed the yeast.
    Taking oral contraceptives. The birth control pill can disrupt the bacterial balance in the microbiome.
    Eating a diet high in beneficial fermented foods (like kombucha, sauerkraut, vinegar, and pickles). These foods often contain yeast or have small amounts of alcohol that is produced during the fermentation process.
    Living a high-stress lifestyle. Stress can slow down digestion and trigger inflammation.
    Taking a round of antibiotics. Antibiotics kill good bacteria along with harmful bacteria which sets the stage for Candida albicans to take over.
    Taking corticosteroids. Drugs like Prednisone, commonly used to treat severe allergies, skin problems, asthma, or arthritis are known to cause yeast infections in humans.
    A weakened immune system. As you may know, a good portion of the body’s immune system resides in your gut. A compromised immune system puts you at a higher risk for gut imbalances and candida overgrowth.
    Candida overgrowth and asthma

    Essentially any medication, food, or lifestyle factor that disrupts the body’s natural environment can change the balance of the gut and set the stage for candida. Certain chronic diseases, like asthma, may require frequent antibiotic use and daily inhaled steroids, creating a perfect storm of factors that can lead to yeast overgrowth. If you have a chronic inflammatory condition that requires medication, it might be wise to see a functional medicine practitioner to see what you can do to counteract the effects of these drugs.

    If you are someone who suffers from frequent colds, sore throats, or sinus issues, it’s important to note that antibiotics are one of the most prevalent causes of candida overgrowth, and also one of the most unknown. Remember that antibiotics only treat bacterial infections and should only be taken when necessary. Overprescribing antibiotics is a big problem in Western healthcare system and they can have negative effects on the microbiome, which dampens your immune system, leading to a greater susceptibility to the same conditions they are meant to treat.

    At home candida test: the simple spit test

    There are a few different tests for candida and none of them are error-proof, so it’s important to consider your symptoms when trying to determine if candida might be a problem for you. If all of your tests come back negative but you suffer from many of the symptoms of candida, you can always try making the recommended diet and lifestyle changes and see how you feel.

    This do-it-yourself candida spit test lacks scientific backing, but many candida experts suggest it as simple, free, no-risk starting point. It works like this: when you wake up in the morning get a clear glass of water, before you brush your teeth or drink anything gather some saliva in your mouth and spit into the cup. Let it sit for 15 minutes and then observe what you see. If your spit looks particularly cloudy, or you see small white projections coming out of the saliva, it could be a sign that you have candida and you might want to try one of the more established tests mentioned above.

    Candida cleanse: foods to avoid when you have candida

    Sugar

    Cut down on sugar. It’s important to note that this includes many salad dressings and condiments and even natural sweeteners like honey, coconut sugar, and agave. This can be a difficult adjustment, even if you are mindful of your sugar intake, completely eliminating sugar can leave you with strong cravings and feeling irritable.

    Sugar has a strong effect on your body and brain and cutting it out can be difficult. Scientific research has shown that high glycemic index foods are linked to strong hunger and food cravings.

    Carbohydrates

    Many foods containing carbohydrates, especially complex ones, are not inherently bad for you. But when you are fighting yeast its very important to cut off its food supply completely, or it could take longer to get your symptoms under control. It’s a challenging lifestyle change, expect some slip ups and don’t beat yourself up.

    Candida-friendly foods

    At this point you might be wondering what you are able to eat. Nuts and seeds, avocado, vegetables, lean protein, and stevia for sweetener will be your allies on this candida diet. To help you get an idea of the daily routine of the candida diet we have provided a day’s worth of meal examples.

    Candida diet: best foods for candida

    Breakfast: for breakfast try unsweetened coconut yogurt with strawberries, chia seeds, hemp seeds, and almonds. This will include lots of healthy fats and keep you feeling full until lunch.

    Lunch: try a big leafy green salad and make a dressing using olive oil, garlic, and lemon. Top it with quinoa for some protein.

    Dinner: grilled chicken or fish with steamed vegetables are all candida friendly.

    Snacks: try making homemade guacamole and eat it with raw veggies or flaxseed crackers. Hardboiled eggs or mixed nuts are also great snacks on the candida diet.

    Still not sure where to begin? Check out these 8 Recipes For The Candida Diet where we give you some great recipes that will leave you feeling full and satisfied.

    Candida diet: foods to eat when you have candida

    While it is important to eliminate certain foods, it can also be beneficial to incorporate candida-fighting foods into your daily routine. Thankfully, there’s a long list of delicious foods that have strong antifungal properties.

    Raw Garlic

    Garlic is one of the best options for fighting yeast, one study showed that garlic oil was able to penetrate the cellular membranes of Candida albicans and very successfully disrupt the normal activity and functioning of the yeast.

    Coconut oil

    In a study conducted at Tufts University, coconut oil was suggested as the first effective dietary approach to fighting candida.

    Olive oil and cinnamon oil

    A recent study exploring alternatives to conventional antifungal medications demonstrated that olive oil and cinnamon oil both successfully combatted candida isolated from bloodstream infections.

    Lemon

    Citrus fruits have long been known for their antiseptic qualities and can help prevent the formation of biofilms (a film of bacteria that adheres to a surface).

    Wild salmon

    This excellent source of omega-3s can help fight fungal infections.

    Ginger

    Ginger was recently suggested as a natural antifungal option to during a time when many fungi are becoming resistant to conventional antifungal medications

    Apple cider vinegar

    It’s the only vinegar allowed on the candida diet, as it contains minerals that will help fight against yeast.

    Cloves

    Cloves have long been used in traditional medicine systems to fight a wide variety of ailments, including fungal infections.

    Probiotics, prebiotics and supplements for Candida

    Adopting the right diet is arguably your most important tool when fighting candida.

    Diflucan and Nystatin are only available through your doctor, so if you are self-treating, another great supplement to fight candida is undecylenic acid. This is a naturally occurring fatty acid that is thought to be even more effective than caprylic acid in fighting yeast and helping to maintain a healthy microbiome.

    When choosing a probiotic, here’s a tip: pick a good quality probiotic that includes the lactobacillus strain, as some studies have shown it to be particularly effective at fighting yeast.

    If you are suffering from any of the GI conditions listed above, probiotics can even more important to maintaining your good health. Some studies suggest that prebiotics and probiotics will start to be included in the standard treatment protocols for inflammatory bowel conditions like ulcerative colitis because of their ability to help control symptoms and exacerbations.

    Fiber supplementation is also frequently suggested in candida treatment plans. Yeast overgrowth occurs in the digestive tract and its important to flush out those areas and keep things moving. This limits the amount of time the candida has to colonize and cause damage. Some good fiber supplements include acacia fiber or even raw chia seeds taken regularly. Fiber is also prebiotic, helping probiotics do their jobs better.

    You can also consider herbal remedies with antifungal properties. Ayurvedic experts recommend valerian, wormwood, and mugwort. There are also plenty of probiotic foods and fun teas that can be easy to add to your daily routine.

    What is candida die off?

    It’s possible that in the beginning of your candida-fighting mission, you will experience something called candida die-off. This is similar to the flu-like symptoms you can experience when you start a detox program. While this is largely unstudied and unquantified from a yeast standpoint, the Herxheimer reaction is a byproduct of metabolic processing. (Most research here has been done on patients with syphillis. As your body gets rid of toxins and the yeast dies, your symptoms may get worse before they get better. Like any detox, start out slowly, drink a lot of water, rest, and if symptoms are too uncomfortable, ease up on your anti-candida regime or adopt a gentler approach. Keep the faith that you will start to feel better, look for signs like more restful sleep, well balanced blood sugar levels, and more mental clarity.

    How to heal your gut after having candida

    Once you have the yeast under control—which can take anywhere from a couple of weeks to a few months—you can start slowly adding different food groups back into your diet.

    However, it is important to continue to avoid inflammatory foods that can harm your GI tract. Remember, the strong relationship between candida and leaky gut? Many people with candida overgrowth also have a leaky gut and that can put them at increased risk of food sensitivities. You want to make sure you are not continually disturbing the intestinal lining as it tries to heal.

    Foods like sugar, coffee, grains, alcohol, dairy, and starchy plant foods can all be very irritating to the intestinal lining and increase the risk of candida getting out of control again. Limiting or avoiding them might be wise, and make sure that if you do consume them, you pay attention to how you feel afterwards.

    If you are thinking that this guide was helpful, but it is just too complicated an endeavor to take on by yourself, consider seeing a functional/integrative medicine doctor, or holistic Nutritionist.

    Most integrative/functional medicine providers are trained in detecting and treating candida and many will even advertise candida as one of the conditions they are able to treat. Some facilities and providers even have specific candida treatment and prevention programs in place.

    Can candida overgrowth cause adrenal fatigue?

    In case you needed another reason to adopt a self-care routine, stress management can be one of the most important tools in fighting candida. Stress releases cortisol, a hormone that causes inflammation, which slows your ability to digest and inhibits your immune system. This is a problem because along with your good gut bacteria, your immune system works to keep candida in check. When your stress response interferes with your digestion it can pave the way for candida to overproduce. Adopting healthy coping mechanisms to deal with daily stress can be a very important tool in the prevention and treatment of candida overgrowth.

    A word on exercise: although exercise can be a great stress-reliever it can also initiate the body’s stress response and lead to the release cortisol. Mild exercise like walking or gentle yoga, at least for the initial stages of the diet as they can lower cortisol levels. Yoga and meditation can be helpful tools for fighting candida. They will decrease stress and activate relaxation pathways in the brain and body. If you are worried about sticking to the diet, meditation and yoga can help you detach from the challenges and refocus your energies on healing from candida.

    Yoga poses to help with detoxification

    Yoga can help heal candida overgrowth Here are a few different types of poses to try if you’re battling candida.

    Twisting poses are known to help with digestion and detoxification, as they massage the abdominal organs. Here are a few twisting yoga poses to try while you’re fighting candida:

    Seated spinal twist
    Supine spinal twist
    Standing twists
    Inversions revive our energy and help with blood circulation and lymphatic detoxification, among other things.

    Simple variations to prep for handstand or headstand
    Restorative poses (first pose in this sequence)
    Headstand
    Breathwork activates our parasympathetic nervous system, reducing blood pressure, helping with respiratory conditions, and also re-energizes us.

    Why is Vitamin D So Important? Best Sources of Vitamin D.

      Vitamin D

      Vitamin D is essential to the body.   A few of Best sources of Vitamin D come from shrimp, sardines, cod and eggs. The FDA has set the reference value for nutrition label for vitamin D at 400 IU’s. Therapeutic ranges fall between 400 to 1000 IU’s.

      Vitamin D is a fat soluble vitamin, and actually functions more like a hormone then vitamin. It works with the parathyroid hormone to maintain proper levels of calcium in the blood.

      We need vitamin D to help our bones and teeth. It also helps regulate the growth and activity of cells. Vitamin D also helps prevent excessive inflammatory immune related activity, it builds your immune system and helps protect against disease.

      Vitamin D deficiency results in decreased absorption of calcium and phosphorus. Prolonged deficiency can lead to an impact on your bone mineralization, Thus experiencing bone thinning (osteopenia), bone pain and or soft bones (osteomalacia).

      It is estimated that nearly 75% of Americans are deficient in vitamin D1.  For many people, basking in the sun may not be an answer because of skin conditions and sensitivities. Eating oily fish on a regular basis also may not be an option, much of our seafood is over-fished or contaminated from pollution so it can be difficult to find pure sources. Surprisingly, there are several foods packed with vitamin D that are easy to incorporate into your everyday routine.

      If you think you’re going to get enough vitamin D from the sun you need to have at least 40% of your skin exposed for at least 15 minutes a day.  Otherwise you will need to get your vitamin D from food and or supplementation.

      If you prefer to get your protein vitamins or minerals from a plant-based diet, try mushrooms. 3 ounces portobello mushrooms is 20 cal, 3 g of protein, 1 g dietary fiber, zero cholesterol, 15 mg of sodium, 300 mg of potassium and 4% of your vitamin D for the day.

      Other Great Sources of  Vitamin D:

      Swiss Chard

      Most leafy greens are high in vitamin D, but chard trumps them all.  Add to your omelet or steam with garlic and onions.  Try swiss chart instead of raw Kale in your smoothie and your stomach will thank you for the easier digestion.

      Squash and Pumpkin Seeds

      Go for Raw and sprouted!My favorite variety of pumpkin seeds are pepitas, the shelled pumpkin seed that has been roasted and sometimes tossed with spices and sea salt.

      Beef Liver

      Most people remember (not-so-fondly) being forced to eat liver and onions, but beef liver can actually be delicious. Try it in chili or even mix half beef liver and half bison or beef in your favorite meatball recipe.  Organic is SO Important!

      Mushrooms

      Mushrooms, especially ones grown in sunlight, are very high in vitamin D. Portobello mushrooms are actually considered one of the best vegan sources of vitamin D.3

      Caviar

      It may not be for everyone and it can be quite expensive, but caviar is also high in vitamin D. If you can’t afford a fresh tin of expensive caviar (which typically isn’t sustainable anyways), try fresh fish roe next time you go out for sushi. Many brands carry organic, sustainably roe at affordable prices.

      Almond Milk

      While almonds are very high in vitamin D, many people don’t remember to eat a couple handfuls every day. Try buying almond milk instead of dairy.

      Chicken Liver

      Liver may turn some people off, but they can be so tasty if cooked right. Try it with Black rice, which has sautéed onions, garlic,  peppers, spices and chicken livers.

      Dark Chocolate

      Good news! Dark chocolate that has over 60% cacao content is packed with vitamin D, so the next time you have a sweet craving, indulge in a few small pieces of high-quality dark chocolate, Organic of course! Look for Cacao not Cocoa.

      New to the Gym? No Problem. Check out this STARTER GUIDE – You Can Do It

        Lots of people have “gym anxiety”.  You know that feeling that you get when you want to go to the gym, but don’t know what to do, or where to start.  Muscle and Fitness has the answers.

        What to do at the Gym

        Link to Muscle and Fitness Starter Guide

         

        Keywords: Description:
        workout routine  There is no definite way to define this, but Muscle and Fitness has put some great routines together.
        weight loss Weight loss has many paths.  Here are some great plans to achieve your weight loss goals.
        strength training  is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, size, skeletal muscles
        fat loss  Fun facts about fat loss

         

         

        Digital Detox- A detox without Food!

          Turn it OFF

          digital detox

          The digital detox is nothing more than taking a break from your devices. While on vacation, we are constantly connected over social media, email, and by using our devices to find the best restaurant on Yelp or the best route on maps. “Some of the changes I’ve noticed in clients after they’ve taken a digital detox are that they are more balanced and calmer in their lives due to periodically stopping the continual digital exposure throughout their day.”Try to have at least one hour before bedtime where there is no digital stimulation so you can unwind. Don’t let digital devices stay on at night next to you unless it’s mandatory.

          And although others take a more hardcore approach with week-long ‘summer camps’ or designated holidays, pledging to take just one day offline while you travel means you can reap the benefits of a detox, without sacrificing the joy of staying connected to your family and friends or taking the perfect Instagram or Snapchat shot.

          Some suggest that the discipline in these smaller detoxes can be hugely beneficial to your mental state, and you can implement them on a smaller scale in your everyday routine.

          This video points out the daily grind, and why we could all use a break.

          This concept can be difficult at first, the benefits are real. Many detoxers find a real world connectedness that enriches and enhances our lives in a way no Wi-Fi connection can.

          These short-term benefits are just part of the story. Mentally, even a short break from electronics can have long-term benefits that can make you happier and more successful in every aspect of your life.

          Today, in a world where the average user logs almost 2 hours per day on social media alone, this idea is somewhat terrifying.  Dr. Yvonne Thomas, a psychologist and therapist based in Los Angeles, puts it simply: “You can be so preoccupied with your digital devices that it’s all too easy to inadvertently sacrifice time, relationships, sleep, focus, productivity and balance in your life. Many people are not even aware of the toll their extensive usage of digital devices costs them until they have suffered a loss or upset because of this.”.

          digital detox

          Could this cure-all of the tech world provide more benefits to the humans using the tech than the devices themselves? Digital detox devotees think so, and they’ve started a movement that seems to grow louder and larger with every tech announcement or app update.

          Not convinced? Try it for one week.

          How to detox without losing your job or social life.

          There’s no one-size-fits-all approach to detoxing. Randi Zuckerberg, founder and CEO of Zuckerberg Media, believes in a ‘digital sabbath’, while Google chairman Eric Schmidt believes in scheduled ‘on’ and ‘off’ times, and commits to gadget-free meals.

          digital detox

          When traveling and taking a vacation, every notification you receive– emails, instant messages, text messages, social media notifications– takes a moment to acknowledge, another to process and another (or a few depending on how soon that deadline really is) to forget. Suddenly the notification, even if you neglected to react or respond to it, is a significant distraction from what should be a chance to explore another culture and enjoy some time away from the screen. Multiply this by the 50+ notifications many of us will receive in a day, and you can start to get a sense of what you’re losing to your device.

          Dr. Thomas has seen first-hand how deep the benefits can be. “Some of the changes I’ve noticed in clients after they’ve taken a digital detox are that they are more balanced and calmer in their lives due to periodically stopping the continual digital exposure throughout their day.

          “Try to have at least one hour before bedtime where there is no digital stimulation so you can unwind. During this digital-free time period, try to connect with yourself through meditation, reflection or awareness. Don’t let digital devices stay on at night next to you unless it’s mandatory.