Manage Stress For An Eczema Free Easter

Don’t let the Easter Bunny bring you eczema for Easter!!

The topic of stress is tossed around so much these days that it seems we’ve become desensitized and brush it off. But the fact remains that stress is indeed one of the most notorious triggers for eczema and autoimmunity.

And, the holidays are often stressful times for most of us. On the surface, Easter seems pretty easy and benign, right??

Well, not really.

Granted, it isn’t the long, drawn-out process that Christmas has become now that the “holidays” start the day after Halloween (not to mention cost in money, time, and sanity). But, it definitely shares a few key components of the other major holidays that might cause an eczema flare.

Stress Related Triggers

Travel. Preparing for travel and the act itself are bigger stressors than you may think. It burdens your mind with all of the things you need to do before you leave, even if it’s only for a day or two. Packing and prep are hard enough, but add kids and pets and the stress is magnified (parents of kids and fur babies know what I’m talking about!!).? Then there’s coming home to laundry, no food, and maybe even work since technology can be a ball-and-chain that way.

Family.? It depends on your family dynamics and for many this isn’t so bad, but the larger the gathering, the bigger opportunity for issues to arise. Often family members feel free to let their opinions fly, disregard others’ feelings, or like to “stir the pot.” Every family has one (or more!).? In my family we give out the Blueberry Muffin Award at the end of events for the person that causes the biggest problem. (I’ve only received it once- about 20 years ago when I was in college).

It can also be difficult if you make healthier (“different”) lifestyle choices, and this is very real possibility if you have eczema. For years I’ve been teased about my diet and lifestyle choices. I’ve learned to ignore them because I’m WAY healthier than the people teasing me. Usually when people give you a hard time it’s because they’re feeling insecure or inadequate about themselves. Psychologically, it makes them feel better to go after you because you’re doing something they can’t or won’t do. That doesn’t make it okay, but you can take the high road.

Gawkers. Perhaps one of the most difficult things to deal with when you have eczema is people staring. As if you’re not self-conscious enough!?!?! If it’s family or close friends, these are usually the same people who have some smart-ass comment too. Being in a public setting with strangers can be rough too because that’s like an open invitation to stare because of the mob mentality.

Don’t Let Stress Get You Down

Having a strategy going into the holidays is key to not succumbing to the stress monster and ending up with an eczema flare. Take some time to think of possible stressors you’ll encounter and figure out how you’ll handle them before they even happen. Here are some helpful tips :

  1. Planning will help you take some of the stress out of travel. Make a list of what you need to bring and getting things ready during the week prior to your trip helps avoid chaos right before you leave. Gas your car up a day or two earlier if you’re driving (this usually saves time and money). Get healthy food ready for your journey and make sure it’s easily accessible. Even if your only traveling down the street, preparing food the day before will help things go smoothly.
  2. Bring food if you have special dietary needs and there won’t be options for you to enjoy the occasion. Ask ahead what will be served and let them know your situation. Often people are accommodating and understanding, especially if you’ve been down the eczema road for a while. If they aren’t helpful, control your own destiny and bring your own food. Upsetting your host’s feelings is not your problem when you’re skin is on fire (or could flare back up).
  3. Don’t let the emotional bullies and energy vampires ruin your holiday! If people tease you for your choices, make snarky comments, or stare too long, you’ve got options on handling this. 1- Laugh it off and know that they lash out at others from their own place of hurting or insecurity. 2- Ask them when they got their medical or health care education when they give you unsolicited advice (since their comments are almost always rooted in opinion). 3- Bring an awesome dish that follows your dietary needs or restrictions, but don’t tell anyone it’s any different until they taste it and love it. Prove to them that their misconceptions on diet are exactly that. There are soooo many gluten, dairy, soy, corn, histamine, or _______ (insert any food here) free recipes that rock, so show them!
  4. Attitude is everything when dealing with stress. If you go into the event with a positive attitude, chances are things will go well. This is where self fulfilling prophecy comes into play.
  5. Breathing can also help get you through rough times. On many occasions I have chosen to take a few deep breaths and move on instead of engaging someone that’s trying to make me feel bad. I try to remember that it’s a them issue and not a me issue. They are just projecting onto me. It still sucks and can hurt, but I consciously know it’s not me and that’s huge.
  6. This point may be controversial, but when we’re talking stress and health it’s completely valid- skip the holiday events if you think they’ll be too much for you. If you’re in the middle of a horrible eczema flare or have had lots of stressors in your life recently, this may be the best option for you. If you know going to Easter brunch or dinner will be a battle and will put you in a worse place then politely decline. Tell everyone you’ll see them at the next event. You don’t owe anyone an explanation even though family often feels entitled to one. If you do say something tell them the truth and be authentic because that will serve you better.

Make the holidays enjoyable and as stress free as possible to avoid the Easter Bunny leaving eczema in your basket! If you have any tips or suggestions for stress free holidays, please share in the comments below.

When to Test for Blood Sugar and Metabolic Imbalance

This article originally appeared on Healevate.

To tell you that sugar is bad for you would be beating a horse that?s long been dead. We all get it by now.?But what exactly does it do that?s so bad?

For starters, it?s a major source of inflammation, tissue destruction, brain degeneration, cardiovascular disease and depression.

Elevated blood sugar literally causes damage everywhere in the body and impacts other hormones, compounding this effect. What?s even worse is that it sets the stage for metabolic syndrome, diabetes and cardiovascular disease.

Low blood sugar doesn?t get as much press, since it doesn?t cause as much damage, but the downstream effects on other hormones are no less important.

Getting your blood sugar and metabolic hormones (such as insulin and cortisol) back in check is essential for reversing inflammation, aging, and many disease processes. Since blood sugar regulation reflects many disorders of metabolism, understanding the symptoms is?the first step.

Symptoms of Imbalanced Blood Sugar and Metabolic Hormones

The symptoms of hypoglycemia (low blood sugar) include:

Brain/mood: Lightheadedness, jitters, fainting, dizziness, confusion, headaches, irritability, sadness, blurred vision/double vision, anxiety, hyperactivity, lack of focus.
Energy: Fatigue, weakness, energy surge post-meal or snack, feeling like you?re going to crash when you don?t have food, excessive hunger.
Hormonal: Hormone imbalances, especially low cortisol.
Metabolic: Sweating.

The symptoms of hyperglycemia (high blood sugar) include:

Brain: Brain fog, irritability, difficulty focusing and concentrating.
Neurological: Neuropathy, paresthesia, pins and needles, tingling.
Energy: Lethargy, feeling sleepy post-meal, fatigue.
Skin/hair/eyes: Dark patches of skin on neck, elbows, armpits, and knees (acanthosis nigricans), skin tags, wounds that won?t heal, loss of hair.
GI: Nausea, vomiting, stomach pain, fruity scent to breath, dry mouth.
Metabolic: Increased thirst and urination, rapid heartbeat, shortness of breath, high blood pressure, abdominal fat, high cholesterol or triglycerides, fatty liver.
Hormonal: Hormone imbalances including estrogen, testosterone, and cortisol, PCOS.

How Can I Test?for Blood Sugar and Metabolic Hormone Imbalance?

Testing for blood sugar and metabolic hormone imbalance is more straightforward than other types of testing.

The goal is to find out if your blood glucose levels?and the hormones related to blood sugar management and metabolism?are functioning properly.

This can be determined with an initial set of tests that assess blood sugar levels and management, as well as hormone regulation. After initial testing is completed, additional testing may be warranted. If you find that you have elevated blood sugar with poor blood sugar management, evaluating inflammation, lipids, and cardiovascular markers is an important secondary step.

Blood Sugar and Metabolic Testing

Initial testing:

  • Glucose tests: Fasting glucose, 2-hour glucose tolerance test, hemoglobin A1C, and fructosamine.
  • Insulin tests: Fasting insulin and C-peptide.
  • Hormone tests: Adiponectin, leptin, and cortisol.

Secondary testing:

  • Inflammatory tests: Homocysteine, CRP, ApoB, Lp(a)
  • Lipid tests.

Glucose Testing

Fasting glucose (FBG) is the initial test completed when screening for blood sugar abnormalities and diabetes. It measures the levels of glucose in the blood after a period of fasting for at least 8 hours. FBG tells you if your blood sugar is high or low and can reflect metabolic imbalance. Blood glucose levels are largely dependent on 3 factors:

  1. The ability of the pancreas to produce appropriate amounts of insulin, as well the cells having the appropriate response and sensitivity to insulin.
  2. The liver?s storage and breakdown of glycogen (the storage form of glucose in muscles and the liver to be used later as energy).
  3. Adrenal hormone function (cortisol, epinephrine), which also impacts control of blood sugar levels.

Fasting glucose can also be measured daily at home with a glucometer.

A 2-hour glucose tolerance test (GTT) is done to assess how efficiently your body responds to glucose. This test requires an initial fasting blood draw followed by consumption of a 75 mg glucose drink. Two hours later, a second sample is drawn.

Normally, after you consume sugar, your body detects your high blood sugar, which causes the pancreas to release insulin so the sugar can be cleared from your blood and stored. The second measurement should be normal. If you have impaired glucose tolerance or insulin resistance, the blood sugar level will remain high.

Hemoglobin A1c (HbA1c) measures glycated hemoglobin, or glycohemoglobin, in the?bloodstream. Glycohemoglobin is formed when circulating glucose combines with the hemoglobin in your red blood cells (RBCs).

RBCs have a lifespan of 120 days, so the amount of glycated (also called glycosylated) hemoglobin is directly proportional to the amount of glucose present in the bloodstream during that period of time.

The process of glycation is irreversible, so the greater the concentration of glucose in the blood, the more it will attach to the RBCs. HbA1c is used to monitor long-term glucose control and assist with the management of high blood sugar.

Fructosamine, similar to HbA1c, forms when glucose binds to serum proteins. Fructosamine levels represent the total amount of glycated protein in the blood. This is an irreversible glycosylation process reflecting the average lifespan of serum proteins?about 14 to 21 days. It?s used to monitor blood sugar control, but it?s less common than HbA1c.

Insulin Testing

Insulin is the hormone secreted by the pancreas in response to glucose in the bloodstream that facilitates the transport of sugars into your cells.

Fasting insulin levels are measured after a minimum of 8 hours without food to detect insulin resistance, as well as high or low blood sugar.

If the pancreas doesn?t produce adequate insulin or the body loses its sensitivity to insulin (insulin resistance), blood sugar will be elevated, while fasting insulin will be low because of the lack of insulin production and high with insulin resistance.

C-peptide levels reflect how much insulin the pancreas is producing. High levels of C-peptide indicate increased insulin production, usually in response to high blood glucose levels or insulin resistance.

This test is useful for monitoring treatment of hypoglycemia and diabetes, since it only measures the body?s insulin production. It can also be helpful in distinguishing between Type I (autoimmune) and Type 2 (metabolic) diabetes, the diagnosis of insulinomas (insulin-producing tumors), and when autoantibodies are produced against insulin. Because of this,?C-peptide levels can be?difficult to measure.

Metabolic Hormone Testing

Adiponectin is a hormone produced by adipocytes (fat cells) that promotes proper?metabolism of sugars (carbohydrates) and fats (triglycerides). It also influences the body?s response to insulin.

High levels are beneficial and indicate efficient cellular energy production. Low levels are associated with metabolic syndrome, obesity, diabetes, and cardiovascular disease.

Leptin is largely produced by fat cells and works in a feedback loop with the brain to regulate appetite and satiety. When sufficient amounts of food are consumed, leptin signals to the hypothalamus, telling the body it?s no longer hungry. Low leptin should signal hunger, and high leptin should signal satiety. The level of leptin you have directly reflects your total body fat.

Leptin deficiency isn?t common, but leptin resistance, much like insulin resistance, definitely is. It reflects the body?s decreased sensitivity to the hormone, resulting in increased production. Even though there are adequate amounts of leptin, hunger is still present since the signal isn?t getting to the brain efficiently.

Cortisol is a?hormone produced by the adrenal glands that literally impacts the entire?body by decreasing inflammation, regulating the stress response and circadian rhythms, and controlling blood sugar.

If blood sugar is high, cortisol stimulates the storage of sugar in the liver as glycogen. If you have cortisol dysregulation (adrenal fatigue or excess cortisol), your normal regulatory functions don?t occur properly, resulting in blood sugar dysregulation.

Cortisol follows a natural rhythm, peaking in the morning and falling throughout the day. Measuring this curve is best achieved through?a salivary or dried urine cortisol test with four measurements.

Metabolic Inflammatory Testing

Homocysteine is an amino acid produced as an intermediate product in the metabolism of the amino acids methionine and cysteine (the process is called methylation).

If methylation doesn?t occur properly due to a lack of key nutrients like B12, B6, and folic acid, or because of a genetic mutation (MTHFR), homocysteine levels can rise in the blood.

Elevated homocysteine is associated with an increased risk of Alzheimer?s, cardiovascular disease, and stroke, since it directly damages the lining of the blood vessels. People with poor blood sugar regulation and diabetes are at an increased risk for elevated homocysteine.

C-reactive protein (CRP) or high sensitivity CRP (hsCRP) is an acute phase reactant protein produced mostly?in the liver in response to inflammation. Elevated CRP is highly associated with metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease, as they share the common root cause of inflammation.

Apolipoprotein B (ApoB) is a protein involved in fat metabolism and is a component of low density lipoproteins (LDL), also known as ?bad? cholesterol. Elevated levels are associated with insulin resistance, high cholesterol, atherosclerosis, and heart disease.

ApoB100 is an even more specific marker, as only one molecule of ApoB100 attaches to each LDL particle, allowing for the total number of lipoproteins in circulation to be quantified. ApoB100 is a better marker of cardiovascular risk than LDL.

Lipoprotein a (Lp(a)) consists of an LDL particle bound to the protein apoA. Levels of Lp(a) have a significant genetic component, and levels remain relatively constant over your lifetime. Elevated Lp(a) is a risk factor for cardiovascular disease.

Lipid Testing

Lipid testing determines whether or not a person?s cholesterol-carrying proteins are healthy or not. The standard lipid panel that measures LDL (low density lipoprotein), HDL (high density lipoprotein), and triglycerides measures total serum lipid numbers only. It can be a good general marker of cardiovascular disease (CVD) risk, especially when viewed with other biomarkers such ApoB and Lp(a).

Elevated levels of LDL and triglycerides, especially when taken in the context of other biomarkers, are associated with an increased risk of CVD, as is low HDL. This test is available through LabCorp and Quest and in expanded profiles from Spectracell, Genova Diagnostics, and Doctor?s Data.

Lipoparticle protein testing provides a more accurate assessment of your cholesterol and cardiovascular risk, as it measures the particle numbers and density. When considering each lipoprotein, size does matter. For example, LDL particles can be small, medium, or large, and the amount of cholesterol within the particles varies widely. Smaller particles are more predictive of cardiovascular disease and plaque buildup, since they can penetrate the arterial walls where the larger particles can?t.

Remnant lipoproteins (RLP) and intermediate density lipoproteins (IDL) are also associated with increased CVD risk. Large, buoyant HDL (HDL2) corresponds to a decreased risk of CVD. LabCorp and Quest offer this and call it VAP testing. Spectracell calls it Lipoparticle Protein Testing, and Genova has the CV Health Profile.

All testing that we?ve discussed can be done through Direct Labs, who has contracts with the traditional and newer labs. If you?re experiencing any of the symptoms mentioned earlier in this article, it could be worthwhile to get some simple testing done so you can know where you stand and make corresponding changes, if and where necessary.

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Why Autoimmunity Is Keeping You Sick And How To Reverse It

This article originally appeared on Healevate.

Do you feel fatigued even after you get a full night of sleep? Do you have achy muscles and joints, brain fog, an inability to concentrate, or insomnia? Do you get rashes, eczema, hives, or skin irritation? Do you have a?hard time?tolerating cold or heat? Do you get diarrhea, bloating, constipation, or stomach pain?

If you answered ?yes? to several of these, there?s a good chance you have an autoimmune condition. Many people suffer for years with a vague set of symptoms that look like many other conditions but can?t be clearly defined or put in a box. Today we know this previous gray area actually defines the symptoms that precede or are involved in the process of autoimmunity.

This inflammation-based condition is a hot topic receiving lots of press right now in the health world, especially in holistic functional medicine and natural medicine spaces. This is partially because some AI conditions are now easier to diagnose, but much is due to the fact that we now understand the role of the gut and root causes as mediators of autoimmunity, not just a breakdown of immune function. This is a message practitioners, patients, and researchers want to get out, as autoimmune diseases are so prevalent?they affect at least 50 million Americans.1

Until recently, it was standard thinking that AI couldn?t be reversed, but now we know differently. Identifying the root causes and reversing intestinal hyperpermeability (leaky gut) are at the core of reversing the autoimmune process in the body. Doing this, combined with some diet and lifestyle changes, could have you healing and feeling like an elevated version of yourself.

What Exactly is Autoimmunity?

Autoimmunity, at its core, occurs when the immune system attacks healthy tissues that it?s mistaken as a foreign invader.

Previously, science believed that it was purely immune dysfunction or an overactive immune system that caused autoimmune conditions. Knowledge has advanced now, and we know that there are lifestyle triggers that lie at the heart of immune system dysfunction. These triggers, combined with genetics and epigenetics (the environmental influence turning genes on or off) are what regulate the AI process.

There are more than 90 diagnosable autoimmune conditions today.2,6 Some of the more common conditions are ankylosing spondylitis, Addison?s disease, Celiac disease, Crohn?s disease, Graves? disease, Hashimoto?s thyroiditis, Lupus (systemic lupus erythematosus or SLE), myasthenia gravis, multiple sclerosis, psoriasis, rheumatoid arthritis, Sjogren?s disease, ulcerative colitis, and Type I diabetes, as well as allergies, asthma, dermatitis, and eczema.

This is only a short list of the conditions that have been described and categorized. In reality, you can have an autoimmune assault on any tissue in your body, and that process may not yet be defined, which can make diagnosis frustrating for you.

Even though there are many different types of AI conditions that are on a vast spectrum, they share one thing in common?that they?re all inflammatory in nature.

Chronic systemic inflammation sets the stage for an upregulated immune system that causes the body to attack itself.

The good news is that getting to the bottom of the root causes and making lifestyle changes can have a profound impact on the course of the autoimmune process, meaning that an AI disease doesn?t necessarily have to be defined to start reversing the process and healing.

How Does Autoimmunity Occur?

Dr. Amy Myers, MD, explains, ?Autoimmune diseases are born when your body is working hard to defend itself against something potentially dangerous, such as an allergen, a toxin, an infection, or even a food, and it fails to differentiate between the intruder and parts of your own body. Mistaking certain types of tissues for harmful substances, your body turns these antibodies against itself, wreaking havoc on your organs.?1

The origin of autoimmune conditions is multifactorial and additive, in that it takes a genetically predisposed person in the right environmental circumstances with a leaky gut to develop an improper immune response. Family history accounts for one-third of the risk for developing an AI condition, as certain genes have been identified that directly affect the immune system and play a role in its hyperreactivity.14

Dr. Alessio Fasano, MD, the director of the Center for Celiac Research & Treatment at Massachusetts General Hospital for Children, has spent decades researching autoimmunity and how the immune system malfunctions, which led him to deduce that every autoimmune disease has three basic ingredients: a genetic predisposition, an environmental trigger, and a leaky gut.8,14

He explains that identifying the first two components was easy, since science has long known that AI conditions tend to run in families and that they can be triggered by infections, but the leaky gut component wasn?t identified until 2000, when he and his research team isolated the protein responsible for regulating gut barrier function, zonulin.14

Leaky gut, or increased intestinal permeability, arises when gut barrier function is compromised, allowing large particles that don?t normally enter the bloodstream to pass through. These particles are then triggers, causing the immune system to respond.

The environmental triggers are food sensitivities, allergens, toxins, and stress, which turn on the genes that initiate the AI process. This also generates chronic inflammation that perpetuates leaky gut and immune system activation.

Once the environmental triggers have entered the bloodstream, the immune system becomes primed and ready to defend, launching a biochemical war.

This war creates inflammation that activates certain genes, sustaining the immune response and allowing it to continue. As the war rages on and the immune system is on high alert, some confusion may arise, and the body may begin to attack itself.

One of the mechanisms believed to fool the immune system into thinking your body?s cells are pathogens is molecular mimicry. Molecular mimicry arises because there are specific protein sequences, or antigens, on the surface of certain microbial cells or foods that are similar to certain body cells such as the thyroid, intestinal cells, or nerves, essentially tricking the immune system. It loses its ability to clearly discern between self and non-self.

According to the ?Thyroid Pharmacist? Dr. Izabella Wentz, ?This inadvertently causes a cross-reaction with our ?self? antigens, i.e., our own cells. This case of mistaken identity is thought to trigger the start of autoimmunity.?4

Similarly, another mechanism of autoimmunity occurs when toxins alter DNA and cause gene mutations. These mutations change the structure of tissues, causing the immune system to identify them as foreign and producing an assault on your body.

Triggers of Autoimmunity

The triggers that produce autoimmunity often occur together with the immune system responding to multiple ?insults? at the same time, since chronic inflammation mediates this process. Identifying the triggers and eliminating them is the key to reversing inflammation, calming the immune system, and shutting down the AI process. Common triggers of autoimmunity are:

  • Leaky gut
  • Dysbiosis and infection
  • Food sensitivity
  • Toxins
  • Stress

Trigger of Autoimmunity: Leaky Gut

Intestinal hyperpermeability, or leaky gut, starts when a trigger such as toxins, dysbiosis, stress, or food sensitivity creates inflammation, causing a dysfunction in zonulin, which regulates gut barrier function.

Fasano states, ?Zonulin works like the traffic cop of our bodies? tissues. It opens the spaces between cells, allowing some substances to pass through while keeping harmful substances out.? 6,8

Intestinal hyperpermeability occurs when there?s a breakdown in the function of zonulin, allowing larger particles such as bacteria, toxins, and partially-digested food particles through the intestinal walls to the bloodstream, where the immune system generates a reaction to clear them out. In genetically-susceptible individuals, these substances can eventually elicit an exaggerated or erroneous response, and the body can begin to assault its own tissue.

Leaky gut provides an easy access gateway to the immune system, when normally these particles would be kept out of the bloodstream. Under normal circumstances, when you encounter a typical foreign invader, such as a virus, bacteria, parasite, fungus (mold and yeast), or toxin, your immune system should answer by generating a response to anything it perceives to be a threat to your survival. In the case of autoimmunity, these large particles that have entered the bloodstream through a leaky gut cause an immune response that produces antibodies to the particles themselves and to the tissues of your body.

The causes of leaky gut must be eliminated and intestinal barrier function properly restored in order to reverse autoimmunity.

Trigger of Autoimmunity: Dysbiosis and Infection

Dysbiosis is the product of an imbalance between the beneficial and harmful organisms in your body, especially the gut. Healthy individuals have lots of the good guys within the GI tract that assist with digesting food, producing nutrients, and protecting from harmful organisms and inflammation.

When there?s a general imbalance between the good and bad flora, or when there?s an infection present, such as SIBO (small intestinal bacterial overgrowth), Candida (yeast), parasites, or mold, dysbiosis will arise. This imbalance allows for leaky gut to occur, since chronic inflammation develops as a byproduct, and it contributes to the deterioration of the intestinal barrier.

Native (commensal) and infectious organisms, like large particles leaked from the gut, can also trigger autoimmunity through molecular mimicry. Your body mounts an immune response, which is great when it zeroes in on a cold virus that shouldn?t be there, but it?s a problem when it mistakenly assaults your thyroid while it?s attacking H. pylori.4

There are many organisms implicated in the molecular mimicry process of autoimmunity, such as H. pylori (causes stomach ulcers and GI infections), Yersinia enterocolitica (causes GI infections), and Borrelia burgdorferi (causes Lyme disease), which may trigger Hashimoto?s thyroiditis.4

When the immune system sees Klebsiella pneumoniae, Shigella, Chlamydia trachomatis, and several other gram-negative bacteria, it ?recognizes? the self protein HLA B27 and attacks, inducing spondyloarthropathies, which are inflammatory conditions that include ankylosing spondylitis, psoriatic arthritis, and reactive arthritis (Reiter?s Syndrome).5 Viruses can also be triggers, as with multiple sclerosis and lupus, as well as the Epstein-Barr virus (EBV).5

Many other AI conditions can have a molecular mimicry component as well.

If you have an AI condition, it?s worth investigating to see if you have dysbiosis or an infection that may be perpetuating the process.

Trigger of Autoimmunity: Food Sensitivities

Food sensitivities are very common in those with autoimmunity. The usual suspects are gluten, dairy, eggs, nuts, soy, and corn, although you can have a reaction to any food you eat, especially those you consume frequently. Lectins, which are proteins found in legumes and grains, also activate the immune system and are implicated in autoimmunity.

These sensitivities generally arise when the partially-digested food particles enter the bloodstream through a leaky gut. Additionally, under the right circumstances, a cross-reactive process may ensue as well.

In another case of mistaken identity, foods produce a cross-reactive response through the same antigen-antibody-mediated process that the microorganisms produce.

According to PhD scientist Sarah Ballantyne, aka The Paleo Mom, ?For those 20% of us with Celiac disease or gluten-intolerance/sensitivity (whether diagnosed or not), it?s critical to understand the concept of gluten cross-reactivity. Essentially, when your body creates antibodies against gluten, those same antibodies also recognize proteins in other foods. When you eat those foods, even though they don?t contain gluten, your body reacts as though they do. You can do a fantastic job of remaining completely gluten-free but still suffer all of the symptoms of gluten consumption?because your body still thinks you?re eating gluten.?7

Gluten is one of the most sensitizing substances we consume, and eating the cross-reactive foods can be just as bad, since they elicit the same response. Common cross-reactive foods are rye, barley, spelt, Polish wheat, oats, buckwheat, millet, sorghum, amaranth, quinoa, corn, rice, potato, hemp, soy, teff, milk, chocolate, yeast, coffee, sesame, tapioca, and eggs.7

When you have an autoimmune condition, you?re best served by eliminating gluten completely and any cross-reactives that are triggers for you. There?s no middle ground here?it?s all or nothing, because even one little bite will provoke a potentially hazardous flare-up.

Trigger of Autoimmunity: Toxins

When it comes to autoimmunity, you need to be concerned with the toxins inside and outside the body.

Toxins are all around us in the air, water, soil, and our food supply. We?re exposed to astounding amounts of pollution. Over 80,000 chemicals have been introduced into our society since 1900, and only 550 have been tested for safety.9

Dr. Donna Nakazawa, MD and author of The Autoimmune Epidemic, calls these?environmental toxins ?autogens,? since they create a reaction against the self.9

The toxins we take in can alter our DNA, producing gene mutations that change tissues. The immune system can attack these tissues since they?re not identical to your healthy tissues. Furthermore, the toxins can alter gene expression by turning on genes that promote inflammation, which can then produce autoimmunity and leaky gut. These are some of the more common toxins:

Heavy metals: Mercury, lead, cadmium, bismuth, arsenic, tin, and aluminum

Plastics: BPA, BPS, BPF, and phthalates

Food: Pesticides, herbicides, BT toxin (from GMOs), preservatives, additives, colorings, Teflon (non-stick cookware), and aflatoxins on peanuts and grains

Environmental chemicals: Chlorine, fluoride, bromine, xylene, dioxin, toluene, and PCBs

The organisms that normally reside within us, as well as the pathogenic invaders, can also produce toxins. Mold produces mycotoxins. Bacteria have two toxic mechanisms?the excretion of toxins called exotoxins and the endotoxins on the cell membrane of gram-negative bacteria. These toxins activate the immune system and produce inflammation.

Trigger of Autoimmunity: Stress

Chronic stress has many negative impacts on health, especially with regard to autoimmunity.

Chronic stress produces constant activation of the sympathetic nervous system (fight or flight) and increases levels of the stress hormone cortisol. Over time, constant cortisol elevation leads to cortisol resistance, where the body has to produce more and more to achieve the same response. When this happens for prolonged periods of time, cortisol levels become chronically low, and adrenal fatigue develops. Cortisol is the primary anti-inflammatory hormone in your body, and when levels are chronically low, low-grade inflammation rages, paving the way for autoimmunity.

Additionally, chronic stress alters immune function over time, causing some aspects to be amplified and others to be diminished, producing dysregulation.

A 2009 study on autoimmunity revealed that ?most interestingly, the release of endogenous glucocorticoids [cortisol] is critical in regulating the severity of disease activity in patients with inflammatory conditions such as rheumatoid arthritis (RA). Blocking of cortisol production results in a flare-up in disease activity in RA patients, while surgical removal of the adrenals in patients with Cushing?s disease has been reported to exacerbate autoimmune disease.? This clearly illustrates cortisol?s critical role in immune function and inflammation.10

Chronic stress produces physiological changes such as decreased blood flow, oxygenation, motility, enzyme output, and nutrient absorption that directly impact the intestinal flora and gut function.11 Since 70-80% of the immune system is within the gut, this means decreased gut and immune function, which can impact autoimmunity. Further, stress diminishes immunity by depleting the antibody secretory IgA (sIgA) as well as essential hormones, and it promotes inflammation, which can all result in a leaky gut.12

Symptoms of Autoimmunity

Autoimmune conditions are characterized by a myriad of symptoms that can be vague and varied, waxing and waning, making diagnosis difficult. Inflammation, being central in the AI process, is the root of many of these symptoms.

Immune: Allergies, asthma, chronic or recurrent infections that won?t resolve, or yeast infections

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

Gastrointestinal: Food sensitivities, food allergies, stomach pain, GERD (acid reflux), IBS, gas, bloating, diarrhea, constipation, or gastroparesis (delayed stomach emptying)

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

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

Hormones: Poor blood sugar regulation (high or low blood sugar), weight gain or loss, cold intolerance, imbalanced female and male hormone systems, poor sleep quality, thyroid imbalances, adrenal imbalances, or multiple miscarriages

Cardiovascular: Palpitations, hypertension (high blood pressure), high cholesterol, anemia, or blood clots

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

Liver: Poor detoxification, elevated liver enzymes, or chemical sensitivity

Lab Testing for Autoimmunity

Lab testing for autoimmunity can be exhausting and broad, since there are so many options. It?s best to start with the basics first and consider general blood tests.

General AI Tests:

ANA (anti-nuclear antibody)
ESR (erythrocyte sedimentation rate)
CBC (complete blood count)
CRP (C-reactive protein)
APA (antiphospholipid antibodies)
RF (rheumatoid factor)

GI Infections:

Stool analysis (general)
CDSA (comprehensive digestive stool analysis?looks at organisms, inflammation, and leaky gut)

Food Sensitivities/Allergies:

IgE test for allergies
IgG or IgA test for sensitivities/intolerance
Mediator release testing

Once you?ve pursued these avenues, testing for specific conditions may be in order, such as TPA (thyroperoxidase antibody) and TGA (thyroglobulin antibody) for Hashimoto?s. Cyrex labs has several tests specifically designed for autoimmunity, food intolerances, and intestinal permeability. The Array 5: Multiple Autoimmune Reactivity Screen tests twenty-four different tissues for AI activity.13

Treatment of Autoimmunity

Treating autoimmunity can be?easier than you think. Many people get some level of resolution with lifestyle changes and even further resolution when specific lab testing uncovers hidden infections, toxicity, or low cortisol levels that can be treated.

The easiest way to work your way through treatment is to take a systematic approach so you can more easily see what?s working and what isn?t.

Diet: This is the best place to start, since you?ll need some time to identify which foods you should be avoiding; making permanent dietary changes can yield massive benefits when it comes to autoimmunity.

The first step is to begin a 30-day elimination diet. You can make this basic and eliminate the usual suspects that trigger reactions like gluten, dairy, corn, soy, and nuts, but you?d be better off eliminating known AI triggers as well. These include seeds, eggs, legumes and grains (because of the lectins), and nightshades (all varieties of peppers, potatoes, eggplants, etc). You may even choose to stop eating gluten cross-reactive foods as well if you know you have issues with gluten. After 30 days, you can begin the re-introduction phase to see if you have any reaction to each food.

If you want to jump right into a diet change, Paleo can be a good place to start, since it naturally eliminates many of the AI triggers. The first study ever completed on autoimmunity and the Paleo diet was published in 2014 by Dr. Terry Wahls, MD and author of The Wahls Protocol. Although it was a small study, it illustrated the beneficial effects of adopting a Paleo diet in relation to AI disease?especially a reduction in fatigue.3,15

The Autoimmune Paleo diet takes it one step further and eliminates all food triggers of AI. Dr. Ballantyne has the Paleo Approach, and Dr. Datis Kharrazian both have versions of this that are great resources. Dr. Kharrazian?s AI diet focuses on gut healing and is a simple version that includes many meats, vegetables, fermented foods, coconut, certain herbs and spices, low glycemic fruit, and some condiments.16

With all of the diet information out there, knowing what to eat can be very confusing, but with some work you can do it. As with any diet, you need to tailor it to your own specific biochemical needs. This means that some of the foods on the ?avoid? list might be okay for you, and some acceptable foods may not be.

You need to figure this out to optimize your diet and health. Find your ?you? diet.

Nutrients and Supplements: There are so many different nutrients necessary for treating autoimmunity and inflammation. The following are some examples of anti-inflammatory and gut-healing nutrients you can start with:

Magnesium, vitamin D, and EPA/DHA (omega-3 fatty acids) are recommended by Sarah Ballantyne for their important anti-inflammatory and immune-modulating effects.3,17

Vitamins C and E, zinc, and selenium function as antioxidants and protect against oxidative stress.17

Glutathione is a critical nutrient, as it?s the master antioxidant in the body, and there?s a significant breakdown with its function in AI. Taking supplemental glutathione (or its precursor, NAC (n-acetyl cysteine)) with alpha lipoic acid (ALA) and glutamine will help recycle glutathione efficiently. ALA also functions as an antioxidant and supports healthy mitochondrial function. Glutamine is an essential nutrient for intestinal cells and helps repair leaky gut (along with glutathione).18

Probiotics (?good bacteria?) increase the levels of healthy bacteria in your gut, which reduces inflammation and combats leaky gut.17

Digestive enzymes and betaine HCL are often necessary, since nutrient malabsorption plays a role in leaky gut and AI.17

Clean up your life: Eat organic foods, avoid GMOs, and choose more natural cleaning and personal care products to reduce the toxic burden on your body.

Reduce your stress levels: Stress is one of the main contributors to inflammation and poor immune function. Identify and manage your stressors. Reduce stress by creating boundaries, honoring your feelings, and organizing your life.

Relax: Take time-outs during the day to unplug and rest. Schedule downtime to give your body a rest by journaling, yoga, or meditation. Do what speaks to you.

Get into nature: Nature has significant healing benefits, so try to get out and enjoy it at least once per week.

Sleep: Getting adequate sleep is essential to healing. Avoid blue light stimulation from TVs, phones, and tablets for at least 2 hours before bed. Aim for a minimum of 8 to 9 hours per night, and try to get to bed by 10 PM. Sleep in a dark, cool, and quiet room for the most restful results.

Exercise: Moving your body is important to maintaining health and the healing process, but know your limits. Pushing too hard or too fast can delay your recovery. Give yourself adequate rest time, and only do what your body is telling you it can handle. In general, long-duration endurance exercises deplete cortisol and promote inflammation, so it may be best to avoid this and opt for walking, hiking, yoga, pilates, or weight lifting.

Empower yourself: Knowledge is power, so educating yourself on your condition makes you your best advocate. This knowledge will equip you with the best opportunity to manage your AI condition to give you the best quality of life.

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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!

 

 

 

 

 

 

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.