How to Test for Hidden Food Allergies or Sensitivities

This article originally appeared on Healevate.

If you’re experiencing a variety of health symptoms and have no known food allergies or sensitivities, you might wonder why you’d need to test yourself for them. You may believe that simply cleaning up your diet and eliminating soda, baked goods, sugar, and processed foods is enough. And while that’s certainly a good start, it’s not nearly enough to eliminate the immune and inflammatory processes that food reactions can cause.

Since eating is such an automatic process for most of us, we never stop to consider whether the symptoms we’re experiencing are related to food unless the reaction occurs while we’re actually eating or very soon thereafter.

If you have brain fog, fatigue, congestion, rashes, joint pain, or headaches, there’s a pretty good chance that your body is reacting to something you’re eating.

For many people, food is the most inflammatory substance they encounter on a daily basis. Because we eat multiple times a day, and because we’re creatures of habit, we tend to consume the same things, giving the immune system the opportunity to react.

Food sensitivities and allergies cause many symptoms, especially if you have a leaky gut. Any symptoms of inflammation or autoimmunity can point to food intolerances, so the list is vast.

Symptoms of Food Allergies and Sensitivities

The symptoms of food intolerance can manifest quickly, as with a swollen tongue or anaphylaxis, but quite often the symptoms are delayed. This makes them hard to pick up on, as well as attribute to a certain food.

Immune/inflammation: Allergies, asthma, runny nose, post nasal drip, unresolved infections, autoimmunity, swelling, wheezing, coughing, anaphylaxis, throat closing.

Skin/hair/nails: Dermatitis, eczema, acne, rashes, scaly skin patches, hives, photosensitivity (sun sensitivity), hair loss, nail pitting, dry eyes, skin, and mouth.

Gastrointestinal: Stomach pain, GERD (acid reflux), IBS, gas, bloating, nausea, diarrhea, constipation, gastroparesis (delayed stomach emptying), canker sores.

Brain and mood: Headaches, brain fog, inability to focus or concentrate, double vision, blurred vision, poor memory, depression, anxiety, irritability, fatigue, lethargy, dementia, insomnia.

Nerves: Tingling, pins and needles, numbness, paresthesia.

Hormones: High or low blood sugar, weight gain or loss, excessive sweating.

Musculoskeletal: Joint and muscle pain, muscle weakness, fibromyalgia.

Liver: Poor detoxification, chemical sensitivity.

Cardiovascular: Low blood pressure, rapid heart rate, palpitations.

The First Food Allergy or Sensitivity Test To Perform

The first method of screening isn’t a lab test at all. It’s an elimination diet. Eliminating the most common sources of food intolerances is a great way to find out if you have an issue.

Removing gluten, dairy, corn, soy, eggs, and nuts from your diet for 4 weeks, then adding them back one single food (not food group) at a time over a period of 3 days should tell you whether your body is reacting to something.

If you have a known autoimmune condition, you may also want to include the nightshade vegetables, such as tomatoes, potatoes, sweet and hot peppers, eggplant, and spices made from these, as well as gluten cross-reactive foods like coffee, chocolate, and the gluten-free grains.

If any of the previously mentioned symptoms appear during that 72-hour window, you should avoid that food for at least 6 months to give your immune system a break and let the inflammation go down.

This method can you help you to identify the source of your food troubles, but for some, reactions can occur to even the healthiest foods, such as blueberries or spinach, especially if they have a leaky gut. To further complicate matters, not only do the foods themselves cause a response, but the additives, colorings and gum resins (binders used in gluten-free foods) do as well. This is where testing can be valuable.

Food Allergies vs Food Sensitivities

Food allergies and sensitivities are very different issues. A food allergy occurs when the immune system identifies a food as a foreign substance and attacks it. This response occurs on a spectrum and can be anything from a swollen tongue to anaphylaxis, which is a potentially life-threatening reaction.

Food allergies are tested by measuring antibodies in the blood against particular foods. IgE and IgG are commonly measured. If you have an obvious response to a food, you can confirm it with this type of testing.

Food sensitivities are the more common and elusive form of food intolerance. They’re more vague than allergies and are considered to be any toxic or inflammatory response to food. Quite often they’re mediated by a lack of enzymes, stomach acid, and/or a leaky gut. Celiac disease is a perfect example, where a severe intolerance to gluten causes the destruction of the surface of the small intestine.

Testing for food sensitivities offers a variety of options; antibody and mediator release testing (MRT) are two of the better ones available. No matter what test you choose, be aware that if you have a leaky gut, there’s a good chance you’ll be reacting to many of the foods you eat.

Food Allergy and Sensitivity Tests

There are several types of testing available for identifying food allergies and sensitivities. IgE testing represents the true food allergy test. IgG testing can also identify allergies, but more commonly, it shows delayed sensitivity reactions. The rest of the testing options are for intolerances or sensitivities only.

  • IgE antibody test
  • IgG and IgA antibody test
  • Gluten and gluten cross-reactivity tests
  • MRT test

IgE Antibody Testing for Food Allergies

Antibodies are produced when your body mounts an immune attack on a substance it has identified as foreign, which in this case is food. It creates antibodies against specific proteins (antigens) in that food. Antibody tests measure your body’s immune response to a particular substance or organism.

There are several categories of antibodies. IgE antibodies are created when your body has a true allergic response to a substance, which is why traditional food allergy testing analyzes antibody levels in the blood. An IgE allergy is considered a fixed allergy in that it will almost always provoke an immune response when the food is consumed. This type of food allergy elicits an immediate response.

This test can be completed by traditional labs such as LabCorp or Quest, as well as the specialty lab companies Alletess Medical Laboratory and Great Plains Laboratory. IgE testing can easily be ordered online through Direct Labs.

IgG and IgA Antibody Testing for Food Allergies and Sensitivities

In spite of having an allergy, you can still yield a negative IgE test result. This is why it’s important to test IgG levels as well. IgG antibodies measure a delayed hypersensitivity reaction, which can take up to 72 hours to occur. These are the more difficult reactions to link to a particular food, so testing can be helpful here. IgG antibodies are the most prevalent antibodies in systemic circulation and are the most common form of immune-mediated food responses.

While some IgG responses represent true allergies, most are hypersensitivities or intolerances. Similarly, IgA antibodies also represent delayed hypersensitivities. They can take many hours or days to occur and operate in a low-and-slow manner.

Traditional labs such as LabCorp or Quest will offer this test. Genova Diagnostics offers an IgG test. Alletess Medical Laboratory offers stand-alone IgG testing, combined IgG and IgE testing, and IgA testing. Cyrex Laboratories offers the Array 10: Multiple Food Reactivity Screen that measures IgG and IgA levels. The Array 10 tests raw and cooked foods, additives, gum resins, and brewed beverages.

All of these IgG and IgA tests can be ordered online through Direct Labs.

Gluten and Gluten Cross-Reactivity Tests

If you suspect that you’re sensitive to gluten, or even have full-blown celiac disease, testing is an important piece of the puzzle. Gluten testing involves analyzing the IgG and IgA response to various components of the gluten molecule, including several gliadins, glutenins, gluteomorphins (made during the digestion of gliadin), and the intestinal enzyme transglutaminase. It’s important to note that you must consume gluten for this test to be as accurate as possible.

Once you confirm gluten intolerance or celiac disease, completing gluten cross-reactivity testing is helpful, since these foods elicit the same response from the immune system as gluten does. This means that they contain similar protein sequences as the gluten molecule (molecular mimicry). Milk, whey, chocolate, coffee, soy, potatoes, corn, eggs, and most gluten-free grains (including rice) are considered cross-reactive.

Conventional lab companies offer gluten testing and the Array 4: Gluten Associated Cross-Reactive Foods test. This test can be ordered online through Direct Labs.

Mediator Response Test (MRT)

The MRT utilizes different technology than antibody testing. It quantifies the inflammatory response to specific foods and additives. Mediator release refers to the inflammatory chemicals that are liberated from your cells in response to a sensitizing food.

Instead of measuring antibody production, this test measures your white blood cells’ chemical response to a food. It gauges the cells’ change in volume, which comes from the release of inflammatory chemicals such as histamine and cytokines. A non-reactive food will produce no change, while a reactive food will produce an increase or decrease in cell volume.

This is a blood test and is only offered by Oxford BioMedical Technologies.

The Bottom Line on Food Allergy and Sensitivity Tests

Start with the basics and conduct an elimination diet. That alone will give you new information to work with. From there, spend money only on the testing that could reveal new information that would alter your approach to food. If you’re already 100% gluten-free and are avoiding all cross-reactive foods as well, then gluten testing would be a waste of time and money.

So be smart and be proactive. Discovering hidden food allergies or sensitivities could make a huge difference in your day to day health.

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Why Taking Care of Your Liver Will Leave You Feeling Shiny and New

This article originally appeared on Healevate.

Most of us have felt that special feeling. You know the one. Great night out with friends, maybe even a special someone. And then the next morning rolls around. THAT feeling.

You wake up to a pounding head, nausea, aches, brain fog and an inability to focus. That’s your liver screaming at you.

Those extra few drinks just needed to happen, huh?

So those are obvious signs that we recognize easily, but did you know that when your hormones are out of whack, your blood sugar is erratic, and you constantly feel sluggish, your liver is STILL speaking to you?

Most of us are great at listening to our bodies when we experience something as uncomfortable and excruciating as a bad hangover, but we’re more likely to ignore the signs when they’re less obvious or when they require lifestyle changes that we may not want to make.

The liver is the largest internal organ and has extraordinary resiliency, as it’s bombarded daily with an onslaught of assaults from air pollution, environmental toxins, medications, and microorganisms (bacteria, mold, fungi, and viruses).

We are exposed to 6 million pounds of mercury and over 2.5 billion pounds of chemical toxins each year,” according to Dr. Mark Hyman.4 But the amazing liver isn’t fazed—it has the highest regenerative capacity of any organ in the body.

It’s clear that it takes a lot to knock the liver down, but somehow, in our crazy, high-stress lives, we find a way to do just that.

Impaired detoxification and liver function is the predecessor of many systemic diseases, including liver disease. At least 30 million people, or 1 in 10 Americans, has some type of liver disease.1

If you consider some of the other conditions where liver function is important, including autoimmunity, cancer, cardiovascular disease, diabetes, and high cholesterol, it’s obvious that proper liver function and detoxification are central to health. So it’s important that we recognize the signs of impaired detoxification before it has the chance to become a full-blown condition, because reversing it is much easier than reversing most chronic diseases.

What Exactly is Liver Detoxification?

Detoxification is the process of transforming and removing harmful substances from the body. Normally, the liver takes a toxic substance, then neutralizes and transforms it so that it can be eliminated in a healthy way that doesn’t damage the body.

Once your liver detoxifies and breaks down a substance, it’s excreted to the blood or bile for elimination. Blood products are filtered through the kidneys and eliminated as urine, while bile products are sent to the intestines and eliminated as feces. Some items are also eliminated through sweat and breathing.

When detoxification doesn’t occur efficiently and properly, the liver becomes taxed and sluggish, which impacts almost every system of the body in some way. The liver plays a role (to varying degrees) in most biological functions, being responsible for over 200 tasks. Here is a short list of some other liver functions that detoxification impacts:2,3

  • Conversion of harmful ammonia to urea
  • Clearance of bilirubin (if there’s a buildup of bilirubin, the skin and eyes turn yellow in a condition called jaundice)
  • Storage of essential vitamins and minerals, and conversion to their biologically active forms
  • Regulation of amino acid and protein metabolism
  • Maintenance of hormone balance

Impaired detox results in changes to all of the above processes, which can manifest as imbalanced hormones, high cholesterol, blood sugar abnormalities, decreased immune function, increased inflammation and pain, and a variety of symptoms ranging from fatigue and brain fog to rashes and headaches.

How Does Liver Detoxification Become Impaired?

Impaired liver detoxification occurs when any substance or disease process compromises the liver’s ability to perform its basic metabolic functions.

When your liver can’t function properly, toxins and metabolic waste back up and accumulate in your body, making you feel horrible and causing damage to your cells.

A good way to imagine this is to think about it like taking out the trash. If you empty the waste bins throughout your house daily, even every couple of days, you’re probably in good shape.

But what if you let it pile up for a month, or even a year? Pretty soon you’re looking like you belong on a late-night cable TV show because your house is teeming with bacteria, mold, parasites, and volatile chemicals, soon to be deemed uninhabitable by the health department. When your liver can’t empty the trash on a continual basis, this is what happens inside your body.

Damage to your liver cells can occur through a variety of mechanisms:3

  • Metabolic disorders such as obesity, diabetes, and fatty liver
  • A high sugar and carbohydrate diet or processed foods
  • Illnesses that produce toxins and inflammation or promote malabsorption
  • Infections such as Candida, viral hepatitis, and any GI infection/dysbiosis
  • Drugs and supplements
  • Pollutants, chemicals, and heavy metals such as BPA, parabens, smog, pesticides, fluoride, mercury, arsenic, etc.

What all of these processes have in common is that they damage liver cells in some form, whether from oxidative stress, inflammation, or a lack of the nutrients the liver needs in order to work properly. The damage results in impaired detoxification systems.

Detoxification processes in the liver are controlled by many genes and the Phase 1, 2, and 3 detoxification pathways. In order for detoxification to occur properly, the genes that control the process need the correct nutrients and environment (epigenetics) to properly regulate the enzymes that control the detoxification pathways.

One group of genes that have received publicity lately are the methylation pathway genes (MTHFR, MTRR, CBS, COMT, etc.), and rightfully so. This group of genes plays a central role in detoxification, as well as neurotransmitter, hormone, and amino acid metabolism, cardiovascular health, DNA synthesis, and gene regulation.

Sometimes there are changes in a gene—SNPs, or single nucleotide polymorphisms—that alter the function of the corresponding enzyme that controls a process such as detoxification.

When you have an SNP, it changes the gene’s instruction manual, which alters the way the enzymes work.

For instance, if you have one copy of an MTHFR (methylene tetrahydrofolate reductase enzyme) gene SNP, you’ll have a 30% reduction in the activity of the enzyme. If you have 2 copies of the SNP, you’ll have a 70% reduction in enzyme activity and significantly impaired detoxification. Many people have multiple SNPs in this pathway, resulting in reduced detoxification capacity.

Similarly, the 60 cytochrome P450 (CYP450) family of enzymes that are primarily found in the liver play a significant role in the breakdown of toxins. SNPs affect the CYP450 enzymes as well—especially those involving drug metabolism.

“Depending on the gene and the polymorphism, drugs and supplements can be metabolized quickly or slowly. If a cytochrome P450 enzyme metabolizes a drug slowly, the drug stays active longer and less is needed to get the desired effect. A drug that’s quickly metabolized is broken down sooner, and a higher dose might be necessary to be effective. Cytochrome P450 enzymes account for 70 to 80 percent of enzymes involved in drug metabolism.”5

The Phase I detoxification system is controlled by these CYP450 enzymes and is the first step toxins go through in the breakdown process. Once toxins enter this pathway, the substance undergoes a chemical transformation, producing an intermediate that’s often as toxic or more toxic than the original substance.

This isn’t a big problem if your Phase 2 detoxification pathways are sufficient, but there can be SNPs here too, reducing the process’ efficiency and causing you systemic problems.

Phase 2 detoxification reactions involve the conjugation (coupling) of the Phase 1 intermediate to a substance, making it water-soluble and suitable for elimination via urine and bile (feces).

The Phase 2 conjugation reactions are glucuronidation, sulfation, methylation, acetylation, amino acid conjugation, and glutathione conjugation.

Essentially, what’s happening in all of these processes is that the intermediate is combined with a specific type of molecule that neutralizes it for elimination. For example, in methylation, a methyl group (CH3) is transferred to the intermediate. Once this process takes place, the neutralized substance can be eliminated.

Phase 3 of detoxification takes the neutralized substance and transports it out of the liver cell to be excreted in the urine or bile.

Diet, nutritional status, illness, toxic burden, dysbiosis, and SNPs all affect the efficiency of the detox pathways, and vice versa. Identifying any potential roadblocks and cleaning up your personal environment and/or lifestyle is necessary to have detoxification systems running at peak performance.

Triggers of Impaired Liver Detoxification

We have toxins around and inside us that come in many forms. If we don’t have healthy detox processes, they accumulate and cause damage all over our bodies. Common triggers of impaired liver detoxification are:

Diet: High sugar and carbs, processed foods, charred foods, xenoestrogens, water, GMOs, and conventionally-raised meats contain toxins.

Nutrients: Low levels of necessary amino acids, vitamins, and minerals impede efficient detoxification processes.

Dysbiosis: Infections and an imbalanced microflora produce toxins.

Leaky Gut: Increased intestinal permeability allows toxins into circulation that wouldn’t normally enter the bloodstream.

Toxins: Medications, supplements, alcohol, and environmental chemicals and metals burden the detoxification pathways and can directly damage the liver.

Stress: Psychological stress, toxic relationships, and illness produce biochemical changes that impair detoxification.

Diet

Dietary triggers of impaired liver detoxification are many and significant, since you eat multiple times every day. This provides lots of opportunities to ingest something harmful.

High sugar and carbohydrate diet: When you eat excessive sugar and carbohydrates or refined foods, they need to be stored somewhere if you aren’t using them for energy. They end up stored in the body as fat and in the liver as glycogen.

Over time, if this process continues, the liver becomes inundated with fat, which compromises its function and promotes inflammation and insulin resistance, according to Dr. Mark Hyman.6

Processed foods: Any foods that come from a package may contain trans fats, preservatives, colorings, dyes, additives, and artificial sweeteners that are seen as toxins by your body. Additionally, some foods you think are safe may not be. Most cans are lined with BPA, rendering the foods inside very unhealthy.

According to Dr. Joseph Mercola, “High acidity—a prominent characteristic of tomatoes—causes BPA to leach into your food. BPA is a toxic chemical linked to reproductive abnormalities, neurological effects, heightened risk of breast and prostate cancers, diabetes, heart disease, and other serious health problems.”7

Charred/browned foods: Cooking foods until they have color may impart lots of flavor, but you’re also getting a hefty dose of toxins along with it. Grilling is the worst culprit.

Dr. Mercola says, “Heterocyclic amines (HCAs) are hazardous compounds created in meats and other foods that have been cooked at high temperatures.

Similarly, polycyclic aromatic hydrocarbons (PAHs) form when fat drips onto the heat source, causing excess smoke, and the smoke surrounds your food, transferring cancer-causing PAHs to the meat.”7 HCAs and PAHs are also present in deli meats.

Xenoestrogens: Xenoestrogens are substances that mimic the hormone estrogen. Foods and chemicals are sources of these compounds. Not only are they endocrine disruptors, but also toxins and carcinogens. Soy is the most common dietary source. Consumption of soy is linked to infertility, thyroid disruption, and breast and prostate cancers. Toxins produced in the processing of soy include nitrosamines, lysinoalanine, MSG, and aluminum.7

Water: Water can be one of the most toxic things we consume daily. Water can have microorganisms, chlorine, fluoride, agricultural and manufacturing runoff, pesticides, or heavy metals. Dr. Deanna Minish states, “Current estimates suggest that there are more than 2,000 toxins in tap water.”14 Bottled water is often not much better.

GMOs: Genetically modified foods contain genes that aren’t native to the original organism, and your body sees them as foreign and toxic. Corn, for instance, might contain Bt toxin or Roundup Ready genes so that it withstands pests better. These toxins degrade the stomach of the target insects and are now found to be harming humans, causing allergies and immune system activation similar to that of inflammatory conditions.8

Further, the pesticide Roundup (glyphosate) has been proven to have harmful mechanisms. According to Dr. Mercola, a recent study found that “glyphosate inhibits cytochrome P450 (CYP) enzymes, a large and diverse group of enzymes that catalyze the oxidation of organic substances.” This, the authors state, is “an overlooked component of its toxicity to mammals (which means humans).

By limiting the ability of these enzymes to detoxify foreign chemical compounds, glyphosate enhances the damaging effects of those chemicals and environmental toxins you may be exposed to.”9

Conventional meat and produce: Food grown or raised with conventional methods (non-organic) has some level of toxicity. Meat, poultry, and fish can be given antibiotics and drugs that affect their growth.

Vegetables and fruit can contain pesticides or be genetically engineered. One potent class, the organophosphates, are linked to infertility and impaired growth and development, and they’re known neurotoxins.

Nutrients: In order for detoxification to proceed the right way, it requires adequate amounts of the necessary raw materials to do so. These include amino acids, B vitamins, minerals, antioxidants, and sulfur-containing compounds. Deficiencies will result in impaired detox processes.

Dysbiosis

Dysbiosis occurs when there’s an imbalance between the beneficial and harmful organisms in your body, especially in the gut.

When this happens, the bad guys can produce toxins themselves or even undo all of the work the liver has done (deconjugation), allowing toxins back into circulation. While many organisms produce toxins (bacteria, mold, yeast, and parasites), here are some examples:

Candida: Yeast ferments sugars into ethanol and acetaldehyde, which are carcinogens that cause alcohol toxicity and hangovers. Candida increases levels of ammonia, which is another toxin.3 Yeast also produces toxins that allow them to bore into the intestinal wall, as some parasites and bacteria do.12

Clostridium difficile: Also known as C. diff, this bacteria produces several toxins that act on the gut and other cells of the body. These toxins are responsible for the awful diarrhea associated with an acute C. diff infection.

Mold: Molds are ubiquitous and often ingested in air and food. According to Dr. Jill Carnahan, “Some molds secrete mycotoxins. Exposure to mold and mold components is well known to trigger inflammation, allergies and asthma, oxidative stress, immune dysfunction, and neurological damage in humans.”13

Leaky Gut

Increased intestinal permeability, also known as leaky gut, occurs when the cells that line the intestinal tract become irritated and compromised, actually spreading apart and allowing particles that wouldn’t normally enter the bloodstream to pass through. This causes the immune system to react to these substances, producing inflammation.

Some of the irritants that cause leaky gut are toxins ingested in medications, alcohol, food, and water, as well as the byproducts of any allergic or sensitivity reaction. Further, dysbiosis and any gut infections compound this effect by the contribution of the toxins they produce.

When you have a leaky gut, your overall toxic burden is increased, because many more substances enter circulation than usual, and your liver has to detoxify all of them. This can place a significantly increased burden on the liver.

Toxins

Toxins are everywhere in our modern society. Unfortunately, our exposure to medications, supplements, chemicals, pesticides, pollutants, petrochemicals, heavy metals, tobacco smoke, and even alcohol are byproducts of contemporary living, and most of us have exceeded our liver’s natural capacity to cleanse us. If we can’t rid ourselves of these toxins, they accumulate and are stored in the body.

Heavy metals are everywhere—in the soil, in our homes and food, and as byproducts of industries, car exhaust, and tobacco smoke, so they’re hard to avoid. Things like lead, mercury, arsenic, cadmium, and aluminum are damaging toxins by themselves, but they also compromise our detoxification pathways, making matters worse.

According to Dr. Mark Houston, “Mercury, cadmium, and other heavy metals have a high affinity for sulfhydryl (SH) groups, inactivating numerous enzymatic reactions, amino acids, and sulfur-containing antioxidants (NAC, ALA, GSH), with subsequent decreased oxidant defense and increased oxidative stress.”15

This means reduced antioxidant and detox capacity. He further states, “Mercury induces mitochondrial dysfunction with reduction in ATP, depletion of glutathione, and increased lipid peroxidation; increased oxidative stress is common.”15

Persistent organic pollutants (POPs) include PCBs, DDT, dioxins, pesticides, flame retardants, Triclosan (the antibacterial chemical in personal care and cleaning products), and other chemicals. Like other toxins, they’re heavily present in food, water, soil, air, and products we use.

Over 80,000 POPs have been released into the environment, and we lack information on how they affect human health. We know they’re particularly toxic, causing infertility and endocrine hormone disruption as well as being immunotoxic, neurotoxic, and carcinogenic.16 They’re also linked to cardiovascular disease, obesity, and diabetes.16

Even medications and supplements can have adverse effects on detoxification by damaging the liver. Certain prescription and over-the-counter drugs list liver damage as a side effect and a risk. Some of these include antidepressants, antipsychotics, corticosteroids, non-steroidal anti-inflammatory medications (NSAIDs) (particularly acetaminophen (Tylenol)), and others.3 Some herbal supplements are implicated here as well since they can be toxic to the liver if not used appropriately, such as kava kava, skullcap, and germander.

Stress

Not only do we have toxins that come from the outside, but we also generate them from within. Psychological stress, toxic relationships, illness, and anything else that disrupts your body’s natural balance produces biochemical changes that impair detoxification. But to fully understand toxicity, you must understand the concept of total load.

Dr. Mark Hyman explains this idea well. “This is a total amount of stressors on your system at any one time, and what happens is like a glass filling over with water. It takes a certain amount to fill the glass, and then, after a certain point, you put more in and it overflows. When our detoxification system is overwhelmed, is overloaded, that’s when we start getting symptoms and get sick, but it may take years of accumulated stress and toxins to get to that point.”18

He further points out that stress is a significant contributor to the total toxic load, including “the mental, emotional, and spiritual toxins that affect us; isolation, loneliness, anger, jealousy, and hostility, which all translate into toxins in our system.”18

Dr. Deanna Minich elaborates on that concept, stating, “When we don’t properly ‘eliminate’ unhealthy emotions, we may experience increased levels of stress. Stress not only causes inflammation, but can elicit poor digestive function. Those who experience chronic stress have a difficult time maintaining a positive outlook on life and are at greater risk for disease and premature death.”17

Chronic stressors cause an imbalance between the sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems, producing increased levels of the stress hormone cortisol. Over time, the constant cortisol elevation and demand leads to cortisol resistance and diminished cortisol.

Cortisol is the main anti-inflammatory hormone in your body, and when levels are low, inflammation increases. This results in oxidative stress and free radical damage. This in and of itself can damage the liver, but it also increases the toxic load the liver must clean up. Further, these changes can also perpetuate dysbiosis and leaky gut.

Symptoms of Impaired Liver Detoxification

The symptoms of impaired liver detoxification are system-wide in the body.

Inflammation/immune: Pain, weight gain, lipomas (benign fatty tumors/deposits), cellulite, allergies, autoimmune conditions, recurrent infections, stuffy nose

Digestive/gastrointestinal: Gas, bloating, cramping, pain, diarrhea, constipation, inability to digest fats (oil in toilet or greasy stools), reflux (GERD), IBS, gallstones, nausea, bad breath, food sensitivities, allergies

Blood sugar: Hypoglycemia (low blood sugar), fatty liver, Type 2 diabetes, cravings

Brain/mood/energy: Brain fog, dizziness, vertigo, fatigue, lethargy, depression, irritability, poor concentration, headaches, poor sleep, poor memory

Musculoskeletal: Chronic fatigue syndrome, fibromyalgia, muscle pain, joint pain

Skin/hair/nails: Rashes, hives, dermatitis, eczema, pruritis (itchy skin), excess or lack of sweating, acne, rosacea, liver spots (brown spots), red skin, flushed face, red/itchy palms, yellow skin or eyes, itchy eyes, dark eye circles, body odor, hair loss, cankers

Hormones: Hormone imbalances, PMS, severe menopausal symptoms, inability to lose weight, infertility

Detoxification: Multiple chemical sensitivity (MCS), inability to tolerate medications or alcohol, poor tolerance to hormone treatments

Lab Testing for Impaired Liver Detoxification

Liver function and organic acid testing is important so you know the state of your liver and detoxification pathways. When considering toxin testing, you need to be cautious, because some of the tests actually liberate toxins from storage in your cells, which can cause problems, especially if you have a leaky gut.

In general, it’s a good idea to make sure liver function has improved and the gut is healthy before testing and treating toxins.

General tests for liver function and blood sugar:

  • Total bilirubin
  • AST (aspartate aminotransferase)
  • ALT (alanine aminotransferase)
  • GGT (gamma glutamyl transpeptidase)
  • ALP (alkaline phosphatase)
  • Fasting insulin and glucose
  • CMP or comprehensive metabolic panel (will have most of the liver tests on it)

Functional tests:

  • Organic acids
  • Amino acids—urine, blood
  • Heavy metals testing—hair, urine, feces, blood, red blood cell
  • Toxic chemicals (such as BPA, phthalates, parabens, organophosphates, etc.)
  • DNA profiles for methylation and detoxification

Treatment of Impaired Liver Detoxification

Supporting healthy and robust detoxification takes a little effort. Cleaning up your diet,environment, and lifestyle and adding in some supporting nutrients will lighten the load on your liver.

Detoxifying your diet is a good place to start, since we consume foods and liquids many times every single day.

Drink lots of water every day! Have at least eight glasses to flush your system. Add some liver for an added boost.

Eating organic and GMO-free will help you avoid many toxins.

Make sure your diet is rich in phytonutrients. Certain plants are known to support detoxification. The Brassica family, which includes broccoli, cabbage, cauliflower, and kale, contains the sulfuric compounds sulforaphane and indoles (I3C) that activate the Nrf2 gene, which increases many of the detoxification enzymes, especially in Phase 2.10,11,20 Garlic also has sulfur compounds that exert the same effect. Other Nrf2 activators include curcumin from turmeric, capsaicin from hot peppers, and resveratrol from grape skin or wine.11,20

Many leafy green herbs and plants support detoxification, including dandelion greens, cilantro, parsley, watercress, and chard. Use them in cooking, salads, smoothies, and juices.11,19

Artichoke, asparagus, and beets are healing to the liver with antioxidants that prevent liver damage. Artichoke is also one of the best stimulators of bile flow.11,19

Be sure to wash your produce well—even if it’s organic.

Cook with lower temperatures to avoid generating harmful chemicals. If you must grill, marinating with olive oil, lemon, and herbs such as rosemary, thyme, and oregano will help decrease the amount of HCAs and PAHs formed.

Avoid packaged foods as much as possible, including drinks in plastic bottles.

Invest in a water filter that filters out chlorine, fluoride, metals, and microbes. Most sink-mounted and pitcher systems don’t do this.

Drinking green tea also supports Phase 1 and 2 detoxification pathways by increasing CYP activity.11,20

In addition to detox-supporting foods, there are nutrients obtained in supplements that directly support the liver and detoxification process.

Amino acids: This is one of the most critical nutrient groups, as these acids function in the detoxification process itself and serve as antioxidants.

N-acetylcysteine (NAC) is the precursor to glutathione, the master antioxidant of the body and a significant component of Phase 2 detoxification.

Cysteine and methionine contain sulfur and contribute to the sulfation pathways. Methionine is also a methyl donor to the methylation pathway in its activated form, S-adenosyl-methionine (SAMe). Glycine also performs conjugation down the glycination pathway.10,20

Glutathione: Taking glutathione itself as a supplement or through IV therapy is helpful when levels need to be increased.

B vitamins: The B complex vitamins, especially B5, B6, B12, and folic acid are significant co-factors in the Phase 1 and 2 detoxification reactions that help drive the reactions forward. The methylation pathway is also very dependent on sufficient levels of B12 and folic acid.

Minerals: Iron, magnesium, zinc, and selenium are all minerals that support the detoxification process as co-factors or through antioxidant functions.20

Antioxidants: Antioxidants such as alpha lipoic acid (ALA), vitamins A, C, and E, and flavonoids play an important role, since the detox process inherently produces free radicals that need to be quenched.10,11,20

Milk thistle: Silymarin is the polyphenol in milk thistle that promotes detoxification. The antioxidant capacity of silymarin can lower the liver’s oxidative stress associated with toxin metabolism, which has the effect of conserving cellular glutathione levels.11

Calcium-D-Glucarate: This nutrient helps prevent the deconjugation of toxins in the intestines by bacteria, thus preserving them for excretion.

Probiotics: Probiotics will help maintain the balance between good and bad bacteria in the gut, which supports healthy elimination and immune functions that in turn support the liver.

Diet and nutrients can support the detoxification process itself, but the other half of the equation involves cleaning up your world.

Lifestyle changes involve some work, since they require you to read labels, investigate your personal environment, and make some changes, but the benefits to your health are worth it.

Start reading labels: The more you know about what you put in, on, and around your body, the better. If you can’t pronounce it, you should probably avoid it. Knowledge allows you to make healthier choices for you and your family.

Clean up your products: Choose more natural personal care products, toiletries, baby products, home cleaners (especially window and bathroom cleaners), and lawn fertilizers. These products are laden with preservatives and chemicals. Baking soda, coconut oil, white vinegar, lemon, and essential oils can fill many of these roles without the unwanted toxins.

Detox your furniture and home: Furniture, paint, flooring (especially carpet), and building materials also contain chemicals that give off gas, meaning they constantly emit these toxic compounds into the air and you breath them in. Opt for more natural materials like bamboo, latex, wool, and organic cotton.

Get some houseplants: Many houseplants such as English ivy, rubber plants, peace lily, golden pothos, spider plants, Boston ferns, queen ferns, and dwarf date palms are all great at filtering toxins from the air.

Air filters: Having HEPA filtration added to your heating and cooling system will result in more toxins and fine particulates being removed from your home air.

Open your windows: Indoor air can be more toxic than outdoor air, so open your windows and let your home and office breathe.

Shower filter: Invest in a shower water filter or a whole house unit. Your skin is the largest organ in your body (and the liver is the largest organ inside) with a high capacity for absorption. It will absorb toxins in the water you bathe in.

De-stress: Lower your stress levels by finding ways to either decrease your stressors and create boundaries or find appropriate outlets like talking, journaling, or exercising. Getting out into nature can be especially helpful.

Toxic relationships: If you have a person in your life who’s causing you to feel bad, hurt, angry, or frustrated, you should let them know if you can. If you can’t, then try to limit contact with them.

Sleep: Getting 8-9 hours of sleep per night is important, since this is when your body regenerates and heals.

Exercise: Movement is essential in keeping elimination going. Moving keeps your lymph and blood pumping, promotes bowel movements, counteracts inflammatory processes, and lets you sweat.

Sauna: Sweating is also a critical component of detoxification. You can do it through exercise or using a sauna. Saunas increase circulation and metabolic rate. Studies show that many metals, especially cadmium and nickel, are eliminated through sweat at higher levels than through urine.15

Bowel movements: Make sure you have 1-2 bowel movements per day. Daily elimination through the bowels, urine, and sweat are vital for proper detoxification.

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How Nutrient Testing Could Reveal The Root Cause of Your Symptoms

This article originally appeared on Healevate.

Why would you want to test your nutrient levels, you ask?

Most micronutrients, such as vitamins, minerals, amino acids, and fatty acids, don’t get much notoriety (except for vitamin D and omega-3 fatty acids), but they should. These nutrients are the building blocks of every single process in your body, and without them, disease and dysfunction ensue.

Scurvy is a great example. Lack of vitamin C in the diet of British sailors during the 18th century caused bleeding gums and mucous membranes, poor wound healing, and spots on the skin. If left untreated, they would die from blood loss.

Vitamin C is essential for the formation of collagen in hair, skin, and nails, blood clotting, nerve and muscle function, and is an important co-factor in many biochemical reactions.

We take for granted that getting the correct balance of nutrients is required for maintaining good health. Even a small deficiency in one nutrient can have major consequences in the long run. Conditions ranging from acne to heart disease start with some type of nutrient deficiency or excess.

The symptoms are seemingly limitless, since almost every symptom has a nutrient component. So understanding the important ones is crucial to good health.

Symptoms of Nutrient Deficiency or Excess

Skin/hair/nails: Brittle or dry skin, hair, or nails, lines on nails, bleeding gums, rashes, acne, rosacea, hair loss, spots on skin, darkened skin

Inflammatory/immune: Poor wound healing, recurrent infections, pain, autoimmunity, asthma

GI/digestion: Inability to taste, canker sores, constipation, diarrhea, reflux

Brain/mood/energy: Impaired sight, smell, or taste, hyperactivity, ADD/ADHD, malaise, lethargy, headaches, brain fog, inability to focus, depression, irritability, poor memory, poor sleep

Nerves: Neuropathy, paresthesia, pins and needles, numbness, tingling

Hormones: Sex hormone, thyroid, and adrenal imbalances, PMS, PCOS, severe menopause/andropause symptoms, inability to lose or gain weight, infertility, intolerance to cold or heat, excessive or diminished sweating

Musculoskeletal: Chronic fatigue, fibromyalgia, restless leg syndrome, muscle pain or twitching, joint pain, brittle bones, osteopenia/osteoporosis

Liver: Poor detoxification, chemical sensitivity, intolerance to alcohol or medications

Cardiometabolic: High or low blood sugar, fatty liver, atherosclerosis, palpitations, arrhythmia

Which Test Do I Choose for Nutrient Deficiency or Excess?

When considering the possibility of nutrient imbalances, people often start by assessing symptoms and trying to guess which individual nutrients might be associated with them. This is a less efficient way to do things, as you might miss important nutrients.

For instance, if you have neuropathy or tingling in your legs, you might look at vitamins B6 or B12, since they’re important for nerve function. But if the underlying cause is high blood sugar, you’d also want to know your magnesium, zinc, chromium, inositol, carnitine, lipoic acid, biotin, and vitamin B3, C, D, and E levels as well to have a more complete picture and treatment plan.

Since symptoms of nutrient deficiency and excess are vast, starting with a test that looks at many nutrients in an expansive panel is often a better way to go. The panels available now allow you to check multiple nutrients simultaneously, giving you greater knowledge of your body and the ability to rebalance nutrient levels properly.

Balancing nutrients appropriately is crucial, since too much of one and not enough of another can cause further trouble.

Nutrient Tests

There are many different types of test panels you could choose for analyzing your nutrient status. Depending upon your symptoms, condition, and health goals, you may want to select a smaller panel.

Or, if you’re unsure, a more expansive panel that looks at everything is a good choice.

Nutrient Panels:

  • Organic acid testing
  • Amino acid testing
  • Fatty acid testing
  • Combination nutrient testing

Organic Acid Testing

Organic acids (OA) are the end products (metabolites) generated by your metabolic processes, and they are easy to measure in urine. Organic acid testing provides an indirect way of measuring nutrient status, since all of your metabolic processes require certain vitamins, minerals, amino acids, and other micronutrients to function properly. It you are deficient in specific nutrients, it will show up as increased or decreased metabolites in the urine.

Nutrient deficiencies have several effects on metabolic reactions. First, serious deficits will impede biochemical reactions from occurring at all, giving a result that is below test detection limits.

Deficiencies can also cause a reaction to be limited/inefficient—producing low levels of metabolites—or cause a backup (think log jam) because there isn’t enough nutrient cofactor to propel the reaction forward. This results in an excess level of metabolites in urine.

Organic acid testing assesses the nutrients involved in driving metabolic processes forward:

Fatty acid metabolism requires carnitine, B2, and lysine.

Carbohydrate metabolism requires thiamine (B1), B complex, lipoic acid, chromium, vanadium, magnesium, manganese, and CoQ10.

Energy production requires arginine, cysteine, CoQ10, B complex, lipoic acid, magnesium, and manganese.

B-vitamin metabolism requires B-complex vitamins (B1, 2, 3, 5, 6), lipoic acid, and biotin.

Methylation cofactors require B12 and folic acid.

Neurotransmitter metabolism requires tyrosine, 5- hydroxytryptophan (5 HTP), phenylalanine, B6, and magnesium.

Oxidative stress markers show the need for antioxidants such as vitamin C, vitamin E, and lipoic acid.

Detoxification requires glutathione, N-acetyl cysteine (NAC), taurine, arginine, aspartic acid, glycine, magnesium, B-vitamins, and antioxidants.

Dysbiosis markers indicate the need for glycine, glutamine, and an amino acid complex.

Organic acids testing is available from Genova Diagnostics and Great Plains Laboratory.

Amino Acid Testing

Amino acids are the building blocks of proteins. When you eat protein, your body breaks it down into usable units, or amino acids, that are vital to life.

Non-essential amino acids can be made in your body, but some must be obtained through the diet. These are called essential amino acids. As individual amino acids, or linked as chains called peptides, they have many functions:

  • Building blocks of all structural tissue (bone, skin, muscle, etc), hormones, neurotransmitters, and enzymes
  • Pain control
  • pH regulation
  • Detoxification
  • Fat and cholesterol metabolism
  • Control of inflammation and immune function
  • Digestion

Amino acids can be assessed in the urine or blood. Genova Diagnostics, Doctor’s Data, and Great Plains Laboratory offer amino acid testing.

Fatty Acid Testing

Fatty acids are the technical term for what we typically think of as “fat.” For example, fish oil is comprised of the omega-3 fatty acids EPA and DHA. Like amino acids, fatty acids can be essential or nonessential, and they play a critical role in sustaining life.

Having the proper balance of omega-3, 6, and 9 (polyunsaturated, monounsaturated, and saturated fats) is critical for maintaining health. Among other things, fatty acids:

  • Generate cell membrane structure and regulation
  • Ensure healthy blood pressure and lipid (cholesterol) levels
  • Provide immune and inflammatory response and regulation
  • Decrease blood clotting (coagulation)
  • Decrease oxidative stress
  • Compose the structural tissue of the brain and nerves
  • Provide energy for metabolism

Fatty acids are analyzed from a blood sample. Genova Diagnostics, Doctor’s Data, and Great Plains Laboratory offer fatty acid testing.

Combination Nutrient Testing

Several companies offer comprehensive test panels that allow you to see nutrients, amino acids, fatty acids, and organic acids in different combinations, depending upon your needs.

Great Plains Laboratories can provide many different panels based on your condition or health goals. Basic and comprehensive panels for autism, ADD/ADHD, fibromyalgia, Tourette’s, mental health, and wellness options are available.

Genova Diagnostics offers a fat-soluble vitamin profile, ION profile, NutrEval, and ONE (Optimal Nutritional Evaluation) FMV, all of which analyze different combinations of nutrients, amino acids, fatty acids, and organic acids.

Spectracell Laboratories offers the Micronutrient Test, which assesses 30 key vitamins, minerals, antioxidants, amino acids, and fatty acids that are essential to health and often indicated in disease. Additionally, it provides assessment of total antioxidant function, an immune response index, glucose-insulin interaction, and fructose sensitivity.

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10 Tips to Minimize Healing Frustrations and Time

The truth about healing is that it’s hard and often very frustrating for those going through it. I get questions from my patients on a daily basis about the progress of their healing journey. I refer to it as a journey and not a process because it truly is something that dramatically impacts your life and becomes a part of who you are.  It encompasses serious self-analysis, lifestyle and habit changes, and often therapeutic interventions to change physiology and gene expression. People don’t understand why a certain protocol, lifestyle or dietary change is making them feel worse or isn’t working. That’s when I launch into the discussion about individuality, as well as the difficult truth: healing is hard.

There are a few things that many practitioners don’t like to talk about and a big one is the difficulty of the healing journey. This does patients a disservice because they need to understand that healing takes time, effort, and often a good amount of detective work because finding the root causes can be challenging when they’re buried under years of symptoms and physiological adaptations that have occurred as your body works hard to right the ship to keep it afloat. The body often does a good job of this unbeknownst to you since there are many built in back up processes always aiming to keep you alive and as healthy as possible. However, when the insults become too numerous, changes start to happen. It generally isn’t until the boat has “sprung a leak” that you feel bad enough to do something about it. This process can take years or even decades to develop, so reversing it is hard and often takes years as well. Don’t worry though, healing can and will take place- it just takes time, effort, and perseverance.

There are ways to make the journey easier, saving time, energy, and money. Some of the work regarding diet and lifestyle can be started on your own, but if you have a complex or chronic case, working with someone else will likely save you lots of frustration.

  1. Work with a trained practitioner that understands your case. There is abundant information available on the internet that allows you to research who is the right fit for you, which is very important. Additionally, if the practitioners you’re looking at do free consults or Q&A sessions to see if you’re a good match, take advantage of that.
  2. Doing a complete functional medicine assessment illuminates the journey for the practitioner and the patient. Going back in time starting with pre-birth and pertinent parental history, then walking through birth, childhood, and adulthood in detail allows a timeline to develop that shows major illnesses, exposures, traumas, habits and life events that eventually snowballed into how you feel today. Always tell your practitioner the entire story and truth so you have a complete timeline and don’t need to waste time backtracking once you’re on your healing journey. What may seem insignificant to you, may be of massive importance to your practitioner in uncovering potential causes.
  3. Complete necessary testing to avoid frustration and guessing. Many well intentioned practitioners treat without testing. This isn’t a good idea in chronic cases where the symptoms of conditions are very similar. A good example is with digestive symptoms- diarrhea, gas, and bloating can be cause by many things including SIBO, yeast, parasites, food allergies or intolerances, exposures to toxins, altered microbiome, autoimmunity, etc. Often several of these are occurring simultaneously. Testing allows you to have a more targeted therapeutic plan.
  4. Develop a game plan that works for you and your practitioner. If you don’t think you can handle certain aspects of the treatment plan, let your practitioner know. Most will accommodate your wishes whenever possible- but be honest with yourself. Do you want to alter treatment because you don’t want to do it (such as eliminate foods from your diet) or truly can’t. These are some of the hard truths we have to face when healing. Eliminating foods from your diet and changing your stress response, exercise, and sleeping habits may be challenging at first, but eventually they’ll become habit… it does get easier.
  5. Stick to your guns when temptation strikes. When other people try to sway you away from your healing path, don’t let them. You probably look much better on the outside than you feel on the inside, and they just won’t understand because they’ve never been through it. Sometimes people just flat out ignore what you tell them. Don’t let them ruin what you’ve worked hard for.
  6. Develop strategies for social situations. Hopefully your family understands your journey, but outside the home can be more difficult. If you are going to a social event, preplan and research as much as possible to avoid speedbumps that slow healing. For example, offer to bring some appetizers to the Super Bowl party you’ll be attending so you have something you know is safe for your diet. Additionally, you can make the host aware of your situation and he/she will likely consider you when planning.
  7. Avoid doctor Google. While the internet is an amazing tool for research and empowering yourself, too often people compare themselves to others that were “miraculously cured” by taking a supplement or going on a special protocol. This occurs much less often than you think, and some of these people are leaving out serious details or just plain lying. The truth is that you and every single other person on this planet on genetically and epigenetically different which means you won’t have the same response to supplements, diet, and lifestyle changes. Eliminate your frustration by not comparing yourself to them since you don’t know the details of their history. Also important to note is that on certain sites some of these seemingly honest testimonials come from people that are paid by companies with motives and agendas. The key to healing is doing what is best for YOU (the insert-your-name-here protocol).
  8. Be honest with your practitioner when they ask if you’ve followed the treatment plan. Avoiding the truth will make it more difficult for you and your practitioner to figure out what isn’t working when problems arise (and they will).
  9. Understand that there will be bumps in the road along the path to healing. There is a reason the terms “healing arts” and “practicing medicine” exist- there is no magic pill or protocol that will fix you so as practitioners we must analyze the information and make our best effort to design a treatment plan for you. Since everyone is a unique individual and there’s still so much we don’t know about the human body, it may take some time and effort to find and address all root causes. Additionally, it takes time to change physiology which is imperative to healing. There is often pushback in the form of reactions and additional or increased symptoms while the body adjusts. This is normal and expected, so unfortunately you have to push through it most of the time. If the symptoms last for an extended period or are severe then treatment should be adjusted.
  10. Be kind to yourself during the journey. We are often our worst critics. Don’t beat yourself up over missing a dose of supplements or not getting to bed on time one night. Life happens! Acknowledge the mishap, forgive yourself, forget it and get back on your plan. Stressing will only make the situation worse and prolong your healing.

Following the above can help make your healing journey smoother and also give you an understanding that healing doesn’t occur overnight. The analogy I often use is the healing is a marathon and not a sprint. There are hills and valleys, but in time the road becomes smooth, you hit your stride and things get easier. Eventually you round a corner where you feel good more often than not, which is a good sign that the finish line is near. For some it takes months, but for others it can take years. There is no way to predict how long, but if you’ve felt poorly for years, it may take years to heal. But take heart in knowing that it’s possible since so many before you have.

 

 

 

 

Three of the Most Underappreciated Keys to Health

Yesterday my sister had a baby boy… Congrats! It got me thinking about the fresh start we have when we enter this world. The human body is truly astounding. We are inherently born with amazing capabilities that allow us to grow and thrive in spite of the constant insults we hurl at it in the forms of stress, poor eating and sleep habits, lack of movement, not enough time with nature, insufficient meaningful human contact, and the increasing abundance of toxins and pollution in our environment (inside as well as outside).

Unfortunately, the rate at which we are abusing our bodies is catching up with us. There are more chronic diseases now than ever before, and sadly that rate is increasing. We are producing generations now that have a lower life expectancy than we have and our grandparents had. This is not acceptable.

This is by no means is this a news flash, but is worth being said over and over again until people take heart and the message sinks in. LIFESTYLE MATTERS. I’ll say it again, LIFESTYLE MATTERS. Perhaps more than anything else.  No supplement, diet, or workout alone will do this.

Being healthy doesn’t involve drinking warm lemon water every morning or doing a 2 week detox or even running 3 times per week. While those can be healthy actions, what really matters is HOW you choose to live your daily life- the habits that become part of the fabric of what makes you, YOU. This is what will bring out the best you because it will improve your epigenetics, or how your genes are expressed. Wouldn’t you rather have genes “bathed” in clean air, water, and nutrients in a body not ravaged by stress or illness? Yes, please!

Actually doing this does take time and effort. Nothing worthwhile is ever easy and health exists on a continuum. The key is shifting the balance in favor of health, so that when an unforeseen stressor or illness arises, you have the capacity to rebound quickly and return to your healthy place.

By now everyone knows they should consume clean food and water, and get proper sleep and adequate daily movement, but I know countless unhealthy people that do all of that on a daily basis. These are definitely important pieces of the puzzle, but to experience true health you need some other fundamental components: true stress reduction and mitigation, a clean environment, and connections with nature and people.

Real Stress Reduction. Stress is a common buzz word, so much so that I believe it has lost its impact and we’ve become desensitized to it. The majority of patients and people I encounter believe to some extent they are managing it well, which is almost never the case. The truth is that real, measurable stress reduction is hard. Stress is inevitable, but how you deal with it is essential. The first step involves honest introspection to identify your stressors, be it relationships, work, finances, losses, past traumas, etc., and finding ways that work for you specifically to overcome them. This could be counseling, talking to a confidant, joining a support group, enlisting a coach, or self-education. For others, physical activity plays a big role in their management of stress.

The second step is having a daily ritual that involves taking “timeouts” to unplug and do some deep breathing, meditation, or even sitting in silence to clear your head. Helpful tip: if you can’t get away from people, go to the bathroom… it always works because no one questions you.

Clean Environment (in and outside your body). This is a broad topic that is often overlooked, but it can have a significant impact on your health since the indoor environment is often more polluted than outdoors. Thankfully you can fairly easily clean up your home and work environment. Here are some helpful strategies:

– Clean air ducts and replace filters regularly

– Ensure proper ventilation in dwellings

– Invest in house plants or air purification systems that clean the air

– Do proper mitigation if you have mold, radon, lead paint or pipes, etc.

– Use natural options for personal care products and household cleaners

– Don’t get your clothes dry-cleaned

– Reduce exposure to EMF (electromagnetic frequencies) by reducing cell phone use, unplugging all unnecessary appliances and electronics when not in use (especially in the bedroom while sleeping at night), limit Wi-Fi use and turn off when not using it, avoid using a microwave, and choose incandescent bulbs over compact fluorescent ones.

Connection with nature and people. Exposure to sunlight, as well as seeing and hearing the sights and sounds of nature are part of what makes us human. Most people are calmed by the sounds of a rushing river or crashing waves, invigorated when the cool breeze hits their face, or moved at the majesty of mountains or a beautiful forest. There are biological reasons for this. Our ancestors had a strong connection to the natural world and used it as means to survive. It guided them to set up dwellings near water and green space as resources were more abundant there. This environment likely also allowed them to recover from the stresses of living life at this time as well.

Our rapid evolution in the last several millennia has dramatically reduced our contact with nature and we are suffering the consequences. Technology has replaced our relationship with nature… and with other humans.

Connection with other humans is another factor that has ensured our survival throughout time. We are communal animals by nature. We now share more face time with our computers, tv’s, cell phones, and tablet devices than other humans which is hurting us. Studies show that a sense of community and having solid relationships with others is important to health and longevity.  Make an effort to build and maintain your relationships with others and respect people while they are with you by not having your phone in your face. Also, be kind to your fellow humans as well… there isn’t enough of that anymore.

Again, take time to unplug daily. Get outside- even in the winter months. Grab your family or friends and take a walk through the woods and leave your phone at home. Have a “no devices present” rule at meals. There are countless ways to take back your connections.

Here’s to living a cleaner and less technologically driven life while being more present and connected to what really matters!

 

 

 

 

 

 

7 Steps to Make Your Resolution Stick (or Just Don’t Make One at All)

We can thank the ancient Babylonians for the practice of making resolutions as we enter each new year.  The flooding of the Nile river (which was actually in March) symbolized the beginning of a new harvest season and they vowed to the gods to repay debts and return borrowed items in hopes of having a fertile and prosperous year. Eventually the Romans changed the calendar and January 1st became the start of the new year. Though the date has changed, for over 4,000 years humans across the globe have been making resolutions with the promise of a clean slate and new beginnings. There’s a problem with this process though- most people fail to meet their goal, making them a joke to some people and a purely negative experience for others.

Here are 7 easy steps to help you successfully achieve your New Year’s Resolution:

  1. Pick a goal you know is manageable and you’ll have success achieving. Weight loss is a very common resolution, but how you go about achieving it will set you up for failure or success. If you know you won’t be able to lose 20 pounds in 3 months, don’t choose it. Instead, make your goal to lose 10 pounds in 3 months. If you lose more, that’s a bonus (and hopefully you will have established some new, healthy habits along the way too).
  2. Clearly define your goal and make it measurable. If your goal is to lose 10 pounds in 3 months, aim for losing one pound per week. This will set you up for success and give you something to track weekly.
  3. Set action steps and track your progress. Weight loss is 90% about diet so plan out how you’re going to change your diet and plan out your meals each week. Eliminating anything processed and eating whole foods is a good place to start. Increasing your lean proteins, healthy fats, and vegetables, while reducing sugars (even from fruit) works well for most people. Incorporating exercise, stress reduction, and good sleep habits will further ensure success, so these can be steps in you process too.
  4. Tell others about your goal to keep yourself accountable. Post it on social media or tell your friends and family. You can post updates and pictures to track progress and let them cheer you on.
  5. Enlist the help of others that have been successful before you or those that will support you on your journey. If you have a family member or friend that has a similar goal, you can help each other through the process since we are typically more successful when we have a buddy. Alternatively, use a coach or a trained professional to help you reach your goal. They will have a plan and built in metrics to track your progress, as well as invaluable information when you encounter plateaus and obstacles on your journey.
  6. Give yourself small rewards as you reach milestones. If you want to lose one pound per week for 3 months, give yourself a small reward at the end of each of the 3 months.
  7. Celebrate once you achieve your goal! Be proud when you’ve kept your resolution and keep up the good work. At this point your lifestyle changes should’ve become habit. Contrary to the commonly held belief that it takes 21 days to form a new habit, research now suggests it is more like 66 days. The truth is that it’s different for all people and it is probably somewhere between 21-66 days.

If you habitually start a resolution and give up, maybe you shouldn’t make one. This way you’re not setting yourself up for failure and you won’t feel defeated. It’s perfectly fine not to have one. In fact, not setting a resolution might be liberating for you. When you decide to make a change or want to reach a goal, you can do it when you are ready. There’s no rule that says it has to be on January 1st or even at the beginning of the year. Have a wonderful new year whether you chose to have a resolution or not!

 

 

 

 

 

Boost Adrenal and Mood Health with Light

Winter has arrived in most parts of the country which means less exposure to one of the components essential to life- sunlight. Before there was electricity and countless devices to awaken us (or prevent us from sleeping), humans relied on the sun to regulate body rhythms. Our brains are hard wired to know the time of year based on exposure to morning light. Total sunlight exposure is a key factor in regulation of many hormones including cortisol, serotonin, and melatonin. Too much or too little can throw the entire system out of balance.

Sunlight stimulates the production of cortisol and serotonin, while dimness and darkness promote melatonin production. As with all hormone function, cortisol, serotonin, and melatonin work in concert with each other to regulate circadian rhythms. Exposure to early morning light triggers cortisol and serotonin to increase. Cortisol wakes you up and gets you moving, while serotonin helps you regain consciousness. Cortisol decreases throughout the morning and early afternoon, then jumps up a little again in mid afternoon before declining again in preparation for sleep. Serotonin remains elevated after cortisol’s initial dip earlier in the day and declines in the afternoon as exposure to light decreases. At this point the brain begins to convert serotonin into melatonin in preparation for rest and sleep.

It seems easy enough to expose yourself to light and darkness at the right time, but modern technology and habits, coupled with the seasonal changes can wreak havoc on your mood, sleep, and immune function. If you suffer from adrenal fatigue, lack of energy, sleep problems, or seasonal mood changes, then getting proper exposure to light and darkness is key in rebalancing the hormone symphony.

Here are 5 steps to achieve this:

1. Let your body awaken to sunlight rather than an alarm. Even when your eyes are shut, light penetrates the eyelid and stimulates the brain beginning the awakening process. If you can’t do this because it’s winter or your room just doesn’t get much light, consider getting a sunrise alarm clock. These use light to gradually wake you up and many models include sound too.

2. Expose yourself to sunlight within 30 minutes of waking. After waking up, try to get outside for 20-30 minutes to reinforce the cortisol awakening response (CAR). It’s thought that the CAR occurs to get you prepared for the stresses of the day and it’s superimposed on the sleep-wake cycle hormone patterns.

3. If you can’t get outside, consider getting a light therapy lamp. These are portable devices allowing you to bring it in bathroom as you get ready for work or eat breakfast. Be sure to get a model that emits 10,000 lux (equivalent to full daylight) that’s on a stand so the light is coming into your eyes from above as the sun would be.

4. Avoid electronics in the evening and at night. The blue light emitted from phones, tablets, computer, televisions, and other electronics interferes with the natural hormone rhythms. It suppresses melatonin production and can increase cortisol which both prevent you from sleeping. If you must use your gadgets, there are a couple of options to filter the blue light. You can use apps like Twilight or Flux which acts as filters on the screen of your devices or you can pick up a pair of glasses with orange or amber lens for less than $10.

5. Keep the lights in your home dim at night. Try keeping most of your lights off or if you have dimmer switches, use those to keep the light at a lower level to support melatonin production.

Why We Must Overcome the Chronic Disease Epidemic for our Children and Simple Solutions to Get Started

The evidence that we are in an epidemic of chronic disease is overwhelming. According to a 2014 NIH study, life expectancy for the average American could decrease by as much as 5 years if the epidemic of obesity and chronic conditions aren’t addressed. As of 2012, the CDC reported that 50% of American adults have at least one chronic health condition, and 25% have 2 or more. Obesity rates for children ages 2-19 are about 20% and over 33%, or 78 million, for adults.

Sadly, even with this knowledge the rates of chronic inflammatory diseases such allergies, asthma, autoimmunity, arthritis, diabetes, cardiovascular disease, stroke, obesity, and cancer continues to increase. This is not good news for us or our children.

Here are 4 important reasons we need to make changes:

  1. Decreased life span. Parents don’t expect to outlive their children, but with the current rates of inflammatory based chronic disease this is happening, and will only get worse if we don’t do something to reverse this trend.
  2. Decreased quality of life. The constant inflammation that drives the chronic disease process causes the majority of symptoms that affect quality of life. Joint and muscle pain, headaches, asthma, allergies, rashes, acne, fatigue, depression, anxiety, ADD/ADHD, and blood sugar and hormone imbalances are some of the many symptoms that affect for millions of people daily and are now seen in children.
  3. Increased health care costs. Rising rates of chronic health conditions directly increases the cost of health care. The CDC reports in 2010, 86% of all health care spending was on chronic disease care. The cost of treating cardiovascular diseases was $315.4 billion and cancer care was $157 billion. The treatment of diabetes was estimated at $245 billion. If we don’t get healthier, healthcare will become increasingly unaffordable, especially for our children.
  4. Continually passing on disease prone genetics. Our thoughts and choices directly impact gene expression (epigenetics), which is passed on to our children and future generations. Stress levels, nutrition, movement, sleep, thoughts, and the quality of our environment are factors we have control over, and if we don’t change, we will only compound the effects of what previous generations have given us.

What You Can Do

Every day we’re faced with hundreds of choices, and they bring us closer to health or disease. They have a cumulative impact that adds up over a lifetime and is passed on to future generations. Consider this- when you pick up fast food on the way home from a stressful day at work, then go home to sit on the couch for hours watching tv, you’re not only depleting your health and longevity, but that of your offspring as well. Those choices produce changes in your gene expression that promote disease and inflammation, and they are passed on to your kids.

Our daily life decisions are more important than ever before since we’re at a pivotal point in human history. By starting with some simple life choices, you have the power to reverse this trend.

  1. Move. Moving your body is essential to health. You don’t have to run a marathon, you just have to move every day. Walking, hiking, stretching, yoga, pilates, biking, swimming, dancing, running, lifting weights, playing with your kids, or any sport are all great options. Change it up to keep from getting bored. If you can get outside into nature and be exposed to sunlight you’ll get even more health benefit.
  2. Eat Well. The first step to eating well is eliminating processed foods. If it’s in a package with lots of ingredients, especially if you don’t know what they are, don’t eat it. Preservatives, dyes, food colorings, emulsifiers and other additives are linked to many inflammatory conditions including, ADD/ADHD, autoimmunity, diabetes, obesity, and cancer, among others. BPA and other chemicals found in plastics, linings of cans, and receipts are endocrine disruptors that are also associated with chronic diseases. The easiest way is to shop the perimeter of the store and stay out of the middle.

Choose organic and non-GMO (genetically modified) foods when financially possible. The Environmental Working Group puts out annual list called “The Dirty Dozen” that highlights crops with the highest pesticide residues http://www.ewg.org/foodnews/dirty_dozen_list.php . Use this and their many other resources including their “Clean Fifteen” list as a starting place.

  1. Sleep Well. Getting 7-8 hours of good quality sleep is essential to maintaining health. If you have a hard time falling asleep and staying asleep, make sure you are creating an environment conducive to sleep. Make sure you’re in a quiet, dark, cool (65-68 F) room using a comfortable yet supportive bed and pillows. Before bed, keep the lights in your house dim and avoid blue light exposure from phones, tablets, television and other electronics by using screen filter apps such as Twilight or Flux, wearing amber or orange glasses, or just plain avoiding them.
  2. Stress Less. This topic could have endless recommendations, so start with the basics first. Doing a 10 minute meditation once or twice daily can have profound impacts on your physiology, especially improving inflammatory markers. Unplug in a quiet space and think of a word or mantra that has great meaning to you. Your mind may drift which is normal, just acknowledge the thought, and refocus. If this isn’t your style try 10 minutes of deep, belly breathing. Instead of focusing on a word or mantra, you may just want to let your mind quiet down. If you prefer a more active form of stress release then walking in nature or daily journaling may work for you.
  3. Detox Your Life. We are living in an extraordinarily toxic world now. We are exposed to toxins in our food, air, water, personal care products, cleaning products, clothing, toys, living and working spaces, as well as radiation through WiFi, electronics, and powerlines. All of these are associated with inflammation and chronic disease in various ways.

Your best bet is to minimize exposure starting with what you put on and in your body, then move out to your environment. Here are some easy places to begin:

Choose more natural cleaning and personal care products that don’t have preservatives, dyes, and chemicals you don’t understand. There are options available in stores, as well as homemade version that are often cheaper. The Environmental Working Group has the Skin Deep database http://www.ewg.org/skindeep/ and EWG Verified products http://www.ewg.org/ewgverified/ to help you find out which products are best to use on your body.

Open your windows to detox the air in your home or work. Plants such as ivy and rubber plants help remove toxins from the air as well. If your home has old pipes or paint, or leaded glass, mold, or radon, remediation may be necessary.

Turn off your WiFi and 4G on all devices when possible. At night before you go to bed, turn off the WiFi in your home and unplug all electronics that can be, especially those in your bedroom.