Category: Diet and Nutrition

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The Connection Between Gluten and Thyroid Issues

By now, you’ve likely heard about gluten intolerance. The buzz word “gluten-free” is everywhere in the health world. But how impactful is gluten? For those with thyroid issues, it may be affecting you more than you realize.

Thyroid Conditions Are Fairly Common

About 20 million Americans are currently suffering from a form of thyroid disease. And roughly 60% don’t know it. Thyroid disorders are particularly common in women with one in eight females going on to develop a thyroid condition within her lifespan, and women are five to eight times more likely to have thyroid issues than men.

Your Thyroid Can Be Under or Over Performing

A malfunctioning thyroid can lead to either over or under-production of thyroid hormones. These hormones — called T3 and T4 — affect every organ system in your body.

Your heart, central nervous system, autonomic nervous system, bone, gastro-intestinal tract and metabolism all obey the orders of our thyroid hormones.

A Holistic Approach

Whether the issue is hyperthyroidism, hypothyroidism, Grave’s disease, or Hashimoto’s thyroiditis, the symptoms of thyroid issues can vary in severity from moderate to life-changing. That’s why functional practitioners take a holistic approach to tackle thyroid issues from all angles – and that includes nutrition.

Recent research links gluten intolerance and auto-immune issues, meaning if an auto-immune condition is the underlying cause of your thyroid disorder, your relationship with gluten may be an exacerbating factor. This connection happens so often that some studies suggest gluten intolerance screening for anyone with auto-immune thyroid issues.

Auto-Immune Thyroid Issues

If you have an auto-immune thyroid issue, eliminating gluten entirely is critical to fully understanding your condition. Even eating small amounts can cause immune reactions lasting up to six months, so complete elimination is needed in order to notice any difference in your symptoms.

Gluten-free diets can be tricky to maintain, but the results are worth the trouble. Your gluten intake may be the critical factor affecting the function (or auto-destruction) of your thyroid.

How Does Gluten Lead to Autoimmunity?

When you ignore food sensitivities, your gut often pays the price in inflammation. Over time, inflammatory foods (like gluten) can degrade the delicate lining of your small intestine, leading to permeability or “leaky gut”. When this happens, food particles are able to slip past the protective mucosal layer, between the cells lining the intestinal wall, and reach your bloodstream. The protein portion of gluten — called gliadin — is a common culprit.

Mistaken Identity

The immune system targets these proteins as foreign particles and begins to attack them. Unfortunately, gliadin protein molecules are strikingly similar to the molecules that make up the thyroid gland. Once antibodies to gliadin are created, they can mistakenly attack thyroid tissue. From that point on, you have an auto-immune response to gluten.

A Gluten Intolerance Can Be Hidden

Many people misinterpret gluten intolerance as a “digestive” issue only. But it can affect far more than just the digestive system. Antibodies triggered by this kind of gluten intolerance travel throughout the whole body: the joints, skin, respiratory tract and brain can all  be affected. In fact, for some people affected, no digestive symptoms are seen at all. With a wide variety of possible symptoms, gluten sensitivity may take a lot of effort to uncover.

Other Grains Can Mimic Gluten

As if the situation wasn’t complex enough, once the antibodies for gluten have been created, they can mistakenly attack other proteins too. Certain grains, such as corn, oats, and rice, are naturally gluten-free yet their proteins are so similar to gluten that they occasionally still elicit an immune response. A functional doctor can help you identify which foods may trigger your gluten sensitivity.

Casein Sensitivity May Also be an Issue

Lactose intolerance is much more common than gluten intolerance. However, the two often overlap. In one study in Italy, roughly 25% of people with lactose intolerance also had celiac disease, a digestive condition that is linked to gluten-related autoimmunity.

This means that for many people, going gluten-free won’t be enough to get to the root of their auto-immune symptoms. If an intolerance to casein (the main protein in dairy) may be at play, patients are often advised to adopt both a dairy-free and gluten-free diet during the elimination phase, with dairy being added back separately to assess casein sensitivity.

How We Test for Gluten Intolerance

There are multiple ways to test for food sensitivities and ascertain whether gluten intolerance may be playing a part in your thyroid issues.

Testing for Antibodies in the Blood

Running a food sensitivity panel is one way to start learning what is going on. Although they are expensive to run and do not always lead to a clear path of action other than the complete avoidance of the foods in question, these blood tests can be vital guideposts in the dark for tricky cases.

IgA and IgG

Both IgA and IgG antibodies are tested. These antibodies are created in response to gluten particles in the bloodstream. IgA and IgG are delayed-response antibodies — they aren’t created immediately, making them a good indicator of a long-term sensitivity to gluten. However, a milder case of gluten sensitivity (when antibodies haven’t been created) may be missed, and false negatives can occur if a patient is currently avoiding gluten.

Creating a Benchmark

Your functional doctor may advise running a food sensitivity panel before you begin an elimination diet so that you have a benchmark to work with. While eliminating gluten and dairy are the most common requests, you may be asked to remove one or more other foods based on the results of your food sensitivity panel so that other potential problem foods don’t interfere with the success of your elimination phase.

The Gluten Challenge

Hypo-allergenic diets may be the most powerful tool a functional doctor can prescribe, but no bones about it: these diets can be very difficult and take a long time. The hidden benefit is that the diet you are on during the investigation eliminates your possible triggers, so you should start to feel better right away, even as you uncover the details of your sensitivity.

Luckily, when it comes to auto-immune conditions, removing dairy and gluten are often the main dietary requirements and there are many alternative foods available.

The Elimination Phase

For anywhere from two to six weeks, depending on your individual situation, you’ll remove all dairy and gluten from your diet. During this time, you’ll keep a close eye on your symptoms to see if they resolve or reduce dramatically. If symptoms don’t resolve, you may be asked to remove additional foods: like eggs or soy.

The Challenge Phase

Once your symptoms resolve, you’ll reintroduce each food one at a time. Let’s say dairy first. You’ll have dairy in every meal for three or four days while keeping note of any symptoms or sensitivity reactions. Then you’ll be instructed to stop eating dairy for three days.

If there are no reactions during elimination or in the final phase, a dairy sensitivity can be ruled out. At that point, you can safely add dairy back into your diet.

A Positive Result

Next, you will begin the challenge phase for gluten. Let’s say you did have a symptom response to gluten. At that point, you would be instructed to eliminate gluten from your diet for another three to six months before attempting the challenge again. After a longer break, some food sensitivities are no longer as offensive.

If – on the other hand – your symptoms did return when you reintroduced gluten, your naturopathic/integrative/functional doctor may diagnose you with gluten intolerance.

The health of your thyroid affects every cell in your body. If you suspect an autoimmune condition may be affecting how well you feel, please give us a call. As functional doctors, we have access to a wide array of investigative tools and lab tests to help you uncover what’s really going on – and come up with a tailored plan to help you feel like yourself again.

Resources:

Fatourechi V. Subclinical hypothyroidism: an update for primary care physicians. Mayo Clinic proceedings. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664572/. Published 2009.

General Information/Press Room. Published 2014. American Thyroid Association. https://www.thyroid.org/media-main/press-room/

Ojetti V; Nucera G;Migneco A; Gabrielli M; Lauritano C; Danese S; Zocco MA; Nista EC;Cammarota G;De Lorenzo A;Gasbarrini G;Gasbarrini A; High prevalence of celiac disease in patients with lactose intolerance. Digestion. https://pubmed.ncbi.nlm.nih.gov/15775678/. Published 2005.

Shahid MA. Physiology, Thyroid Hormone. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK500006/. Published May 18, 2020.

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Get a Handle on Bad Breath

Been smelling your own breath lately with all the mask-wearing? The harsh realities of the odors coming from our mouths have come front and center these days. Tic Tacs, mints and chewing gum… can’t fix a true breath problem.

While bad breath (also known as halitosis) isn’t often a symptom of disease per se, it can affect our overall well-being as well as our psychology, work life and relationships. So let’s look into why you (or someone you know) may be dealing with halitosis — and how to fix it!

6 Reasons You Might Have Bad Breath

There are several potential causes of bad breath. Commonly, it’s very simply down to a lack of oral hygiene which may be easy enough to fix. But sometimes there are deeper issues at play. We’ll start by exploring the more benign reasons for bad breath, then cover how and when it may be a red flag for more serious issues.

1 – You May Be Eating Pungent Foods

This will not come as a surprise, but certain foods are linked to transient oral malodor (or temporary bad breath). Garlic, onions and spicy food are common culprits. Sulphur compounds in these foods are particularly high, and when chewing, the bacteria in your saliva release these sulphur compounds from your food.

Volatile Sulphur Compounds (VSC)

Released by the mechanics of chewing and chemically by digestive enzymes, and no longer bound up in the food you ate, these volatile sulphur compounds quickly turn gaseous. Once able to mix with the air, volatile sulphur compounds (VSC) can exit your mouth via the breath.

Tobacco, coffee and alcohol may also perform this foul-smelling trick. It varies, but you may notice a change in breath odour for several hours. (And likely so will your family members, friends and co-workers…)

2 – You May Have Food Sensitivities

Food sensitivities can also contribute to halitosis – and lactose intolerance is a perfect example of this. When the body can’t digest the sugars in milk, the microbes that feast on those particular undigested sugars put off a sulfurous pungent odor that can be smelled on the breath.

Leaky Gut

Further down the system, improperly broken down food can make its way into your bloodstream. Normally, the gut lining works to prevent this. But in situations of chronic food sensitivity and ongoing inflammation, the protective mucosal lining of the digestive system becomes permeable.

Toxins in the bloodstream

Escaped food particles act as toxins in our blood. As the accumulation of toxins builds, we may start to notice symptoms that include bad breath. Your functional doctor can help you identify any existing food sensitivities, work with you to restore your gut lining, and (as a welcome side effect) get rid of chronic bad breath.

3 – The Bacteria in Your Mouth May be Out of Balance

The mouth is an area rife with microbes and bacteria. Many of them play important roles in the first step of the digestive process. Others, such as gram-negative bacteria (like Enterobacteriaceae) take up residence under the tongue, in plaque and in the deep creases between our teeth and gums where they interact with each other, giving rise to halitosis.

No single bacterial species is to blame for bad breath, but together these bacteria cause Volatile Sulphur Compounds to be released. Some of the bacteria that thrive in the depths of the gum line can cause gum diseases such as pericoronitis or periodontal abscess, which can increase the volume of Volatile Sulphur Compounds released even more.

The Diamine Difference & Gum Disease

As we dive deeper under the gums, we see less oxygen and a lower (i.e. more acidic) pH. This acidic pH creates those smelly diamines. When food-trapping gum pockets arise due to gum disease, regular amino acids from the trapped food are converted into diamines.

When that happens, we (and those close to us) smell the difference.

4 – Your Mouth May Be Chronically Dry

Having a dry mouth, no matter the cause, is a serious issue. It’s not only uncomfortable but if the condition is ongoing it prevents the important cleansing function whereby saliva flushes bacteria out of the mouth.

Why We Get A Dry Mouth

Oral dryness can cause discomfort for a number of reasons beyond the obvious (and easy to rectify) dehydration. Mouth breathing is a common culprit, often arising from an obstruction of the sinuses and nasal cavity and causing increased airflow and subsequent dryness in the mouth. Salivary glands may be infected, blocked or malfunctioning. And many medications also have a dry mouth listed among their side effects.

The Role of Saliva

Saliva is your mouth’s best friend. It helps wash out the mouth, reducing bacteria and preventing tooth decay, gum disease and plaque formation in the mouth. As oral bacteria have been found to have made their way to the arterial plaque of heart disease patients as well as causing issues in the mouth, we know that avoiding a chronically dry mouth is a whole-body problem – with bad breath acting as a red flag.

5 – You May Have a Yeast Overgrowth

If a candida yeast overgrowth appears in the mouth, deeper factors are often at play in the body. A healthy immune system prevents this fungus from taking root and growing. The candida species is commonly found in and on your body, but it seizes the opportunity to grow when the immunity is vulnerable.

In the case of bad breath, this underlying immune dysfunction alters the balance between your immune system and oral microbes. Candida and other microbes proliferate. Volatile Sulphur Compounds and methyl mercaptan (another player in the malodour scene) are then produced and released.

6 – You May have Ear, Nose and Throat Problems

While 90% of halitosis cases arise from the mouth alone, other systems can also be involved: Calcium deposits in the tonsils can cause a 10-fold increase in Volatile Sulphur Compound levels if they are overloaded; foreign bodies in the nose (often seen in children) are slowly dismantled by bacteria, resulting in breath odour; and infected sinuses can leak pus on the back of the tongue.

While bad breath is typically transient (think: morning breath) it can linger. For those dealing with chronic halitosis, you know just how impactful it can be.

But don’t worry. Your functional doctor can help you battle your bad breath.

The Importance of Oral Hygiene

Oral hygiene is paramount when treating halitosis. Brushing, flossing, and regular dental check-ups are the foundation of good oral health. Unchecked cavities, gum disease and other dental pathologies must be addressed if you want to achieve better-smelling breath and the health benefits that come with it.

But it is important to remember that the mouth is a delicate area, it is the starting point of a carefully balanced digestive system which requires a fine balance of moisture and bacteria to work optimally.

Mouthwash

Gurgling with mouthwash is a powerful tool in your halitosis arsenal. Anti-bacterial agents flush unwanted microbes from the crevices of your teeth, tongue and gums. However, conventional products typically include an array of irritating ingredients as well.

Irritating Ingredients in Conventional Mouthwash

Artificial food dyes make mouthwash look good on a shelf, but these components can be detrimental to your mouth (and body). All nine FDA- approved artificial food dyes are linked to various health concerns. These range from sensitivities all the way to cancer.

Meanwhile, acidic stabilizing agents and alcohol can strip your teeth of and temporarily soften the enamel (make sure to brush before using mouthwash and not after for this reason).

A Better Way to Rinse

Herbal mouthwash is a safer (yet effective) approach. The right combination of botanicals can deliver multiple beneficial medicinal actions. Peppermint, for instance, is antimicrobial, anti-inflammatory and helps to increase salvation. A handful of herbs and essential oils can combat bad breath on multiple fronts.

Additionally, unlike the antibacterial agents found in conventional mouthwash, these herbal ingredients don’t kill as many of the good bacteria, preserving a balance.

Oil Pulling

Oil pulling – a traditional remedy originating in India – has many therapeutic benefits. An organic oil, such as coconut or sesame, is swished around in the mouth for about 20 minutes. During this period, antioxidants in the oil break down the cell walls of harmful bacteria, effectively killing them. These bacteria stick to the oil and are “pulled” out of your mouth.

There are many benefits to oil pulling. By reducing the formation of plaque, this technique can help prevent dental cavities, gingivitis, periodontitis and, of course, bad breath.

Tongue Hygiene

While odorous bacteria are often in the gums, poor tongue hygiene also poses a problem.

The back of the tongue in particular is a source of concern. Large papillae (bumps on the tongue often containing multiple taste buds) trap particles and microorganisms that lead to bad breath. A backlog of white blood cells, saliva constituents and flakes of dead cells may all be found here – even in those with otherwise good oral hygiene.

While tongue scraping gives some short-term relief, recent studies show the benefit over time is minor. Cleansing your tongue (gently and regularly) won’t cause any harm. If you’re struggling with bad breath, it may be worth a shot. But remember: there are other options.

Healthy Habits to Reduce Bad Breath

For many cases of chronic bad breath, sticking to a few simple lifestyle habits can achieve great benefits:

  • Reduce your sugar intake
  • Check for food sensitivities (especially dairy and wheat)
  • Drink plenty of water
  • Practice good oral hygiene
  • Eat an alkalizing diet (including raw apples and spinach)
  • Increase your intake of probiotic foods
  • Drink more green tea

In some cases, further investigation may be warranted. Underlying medical conditions — like sinus infections, acid reflux, and diabetes — may be contributing factors to halitosis, so it is important to check in with your functional doctor for the right testing and to tailor a health plan specifically for you.

Let’s face it. Chronic bad breath can put a damper on social life without you even knowing it!

Resources:

Kapoor U, Sharma G, Juneja M, Nagpal A. Halitosis: Current concepts on etiology, diagnosis and management. Eur J Dent. 2016;10(2):292-300. doi:10.4103/1305-7456.178294

Kobylewski S, Jacobson MF. Toxicology of food dyes. Int J Occup Environ Health. 2012 Jul-Sep;18(3):220-46. doi: 10.1179/1077352512Z.00000000034. PMID: 23026007.

Koga, Chihiro & Yoneda, Masahiro & Nakayama, Keisuke & Yokoue, Satoru & Haraga, Mariko & Oie, Tomoko & Suga, Arisa & Okada, Fumiko & Matsuura, Hiroshi & Tsue, Fumitake & Taniguchi, Nao & Hirofuji, Takao. (2014). The Detection of Candida Species in Patients with Halitosis. International journal of dentistry. 2014. 857647. 10.1155/2014/857647.

Munch R, Barringer SA. Deodorization of garlic breath volatiles by food and food components. J Food Sci. 2014 Apr;79(4):C526-33. doi: 10.1111/1750-3841.12394. Epub 2014 Mar 4. PMID: 24592995.

Porter SR, Scully C. Oral malodour (halitosis). BMJ (Clinical research ed.). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1570844/. Published September 23, 2006.

Shanbhag VKL. Oil pulling for maintaining oral hygiene – A review. Journal of traditional and complementary medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198813/. Published June 6, 2016.

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Advanced Gut Health: How to Handle H. Pylori

Have you heard of Helicobacter Pylori? Research tells us that this ancient bacteria may actually be beneficial for some, but for others, it causes digestive symptoms that range from miserable to lethal.

An active H. Pylori infection can go unnoticed for years, so uncovering this crafty bacteria early is the key to avoiding complications down the road. The good news is that H. Pylori is relatively simple to treat once it has been diagnosed. With the help of your doctor, you can combat this tricky bug and restore your gut to ideal functioning.

What Is H. Pylori?

Helicobacter Pylori is a small, spiral-shaped bacteria often seen in the gut. This unassuming bug is quite common and often asymptomatic. It can even be considered a “normal” member of the gut flora. However, when your gut balance is off and H.Pylori proliferate unchecked, it can lead to disastrous results such as ulcers and even cancer.

A Very Common Bacteria

While widespread, many people aren’t aware they have Helicobacter Pylori. Its asymptomatic nature makes it very easy for it to hide. Many times the infection occurs in childhood and persists untreated. It is estimated that up to 50% of people have H. Pylori in their gut. (In developing countries, this number jumps even higher — up to 70%.)

What Damage can H. Pylori Cause?

Beneath the surface, H. Pylori causes chronic low-grade inflammation in the lining of the digestive system it inhabits. Eventually, this inflammation (called gastritis) starts causing symptoms such as an upset stomach, pain, hiccups, or belching.

Peptic Ulcer

In 10-15% of cases, an H. Pylori infection can develop into a gastric (aka peptic) ulcer. Symptoms of a gastric ulcer include:

  • Dull, sharp, or burning pain in the abdomen
  • Nausea and vomiting
  • Weight loss

Stomach Cancer

This pervasive bacteria is uniquely capable of causing cancer growth. Infections of H. Pylori are the single greatest risk factor for developing gastric cancer. MALT lymphoma (a lymphatic cancer associated with the mucous membrane of the stomach) is also a major concern.

Long Term Health Consequences of H. Pylori

Our bodies respond to an H. Pylori attack by creating inflammation. In some cases, this inflammatory response can lead to insulin resistance, iron-deficiency anemia, or heart disease.

Through this inflammatory process, H. Pylori has also been linked to leaky gut, skin diseases, obesity, and nonalcoholic fatty liver disease.

How Do You Get H. Pylori?

Kissing

For many, H. Pylori transmission occurs orally. The infection is transferred by sharing unwashed utensils or kissing (called an “oral-oral route of transmission”). Sexual transmission is also possible.

Contaminated Water

Another method of transmission is water that has been contaminated with fecal matter and is unknowingly swallowed – this can happen when swimming in lakes or streams.

Animals

Interestingly, H. Pylori is a zoonotic bacteria; it can be transmitted from animals to humans. Sheep, goats, cows, and cats can transfer the infection via both milk and feces.

No matter the cause, it’s important to resolve an H. Pylori infection to avoid further complications. If you’re concerned you may have H. Pylori, reach out to your doctor for testing.

Testing for H. Pylori

There are several ways to test for H. Pylori:

  • Urea breath test
  • Stool antigen test
  • Scope test and biopsy
  • Blood testing

Breath Testing

The urea breath test is the most common method of diagnosing an H. Pylori infection. Carbon molecules are placed in a liquid, pill, or pudding solution and ingested by the patient. If Helicobacter pylori are present, the tagged carbon is released by the bacteria’s urease enzymes during digestion. The carbon is then detectable in your breath.

Stool Testing

A stool antigen test can determine if H. Pylori antigens are present in your digestive tract. (An antigen is a foreign particle that stimulates our immune system.) There are numerous types of stool tests, but it is important to make sure that your antigen test specifically confirms the presence of H. Pylori bacteria.

While a urea breath test or stool antigen test are preferred for detecting H. Pylori, there are other methods:

Biopsy

Your doctor can take a biopsy after placing a scope into your digestive tract. This small sample of tissue is then sent to a lab for investigation. While invasive, a biopsy can definitively diagnose H. Pylori.

Blood

Blood testing is the least effective method of uncovering or keeping track of an ongoing H. Pylori infection. This is because our immune system develops antibodies to fight antigens that remain in the blood long after the infection clears.

So a blood sample can’t distinguish between previous infections or a current case of H. Pylori.

How Does H. Pylori Survive?

H. Pylori Alters Stomach Acidity

H. Pylori is a hardy bacteria that has adapted to survive by changing the high acidity of the stomach. The urease enzyme released by H. Pylori (mentioned above) alters your stomach acid to create a more favorable environment. By reducing this acidity, thereby reducing how effective the stomach is at initiating the digestive process, the bacteria can survive comfortably in your gut.

H. Pylori Burrows Into the Gut Lining

H. Pylori is also mobile. A long whip-like tail — called a flagellate — helps the bacteria careen toward the gut lining. Once it lands, this acidophilic (acid-loving) bacteria burrows deep into the lining of the stomach and locks in place, quickly colonizing the gut lining.

How Does H. Pylori Spread In the Body?

From the safety of the gut lining, H. Pylori releases toxins. These toxins attack and kill stomach cells. But the bacteria doesn’t stop there. It detaches from its previous position and migrates forward to kill more cells. One by one, holes begin to form in the gut lining.

Our immune system notices and fights back. This leads to more inflammation and gut damage.

While H. Pylori largely inhabits the lower portion of the stomach (the antrum), it can also make its way to the intestines. The duodenum, the first portion of the small intestine that is closest to the stomach, is often affected.

How Do You Treat H. Pylori?

Step 1: See Your MD

It can be tricky to treat an H. Pylori infection as this bacteria is very adaptable. To combat the potential for resistance, a cocktail of multiple antibiotics under the supervision of your medical doctor is usually necessary. Treatment varies considerably depending on whether the infection has progressed to peptic ulcers or other gastric issues.

Step 2: Once H. Pylori is Gone, the Healing Starts

Once you have successfully eradicated the problem, it is vital to do the necessary work to bring your body back into balance. A Functional Doctor can help you to replenish your gut microbiome after the heavy antibiotic treatment.

Your practitioner is also well equipped to help soothe and heal the damage H. Pylori may have caused to the lining of your stomach and small intestine, as well as uncovering and addressing any auto-immune issues that may have developed.

If you suspect you have H. Pylori, don’t hesitate to contact your health care professional. Working in conjunction with your medical doctor and functional medicine doctor is your best line of defence for eradicating the bacteria and preventing serious damage.

References:

Bravo D, Hoare A, Soto C, Valenzuela MA, Quest AF. Helicobacter pylori in human health and disease: Mechanisms for local gastric and systemic effects. World J Gastroenterol. 2018;24(28):3071-3089. doi:10.3748/wjg.v24.i28.3071

Diaconu S, Predescu A, Moldoveanu A, Pop CS, Fierbin?eanu-Braticevici C. Helicobacter pylori infection: old and new. J Med Life. 2017;10(2):112-117.

Ghasemian Safaei, Hajieh & Rahimi, Ebrahim & Zandi, Ashkan & Rashidipour, Alireza. (2011). Helicobacter pylori as a zoonotic infection: The detection of H. pylori antigens in the milk and faeces of cows. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences. 16. 184-7.

Parikh NS, Ahlawat R. Helicobacter Pylori. [Updated 2020 Aug 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan.

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4 Surprising Factors that Contribute to Stubborn Weight Gain

Eat less, exercise more. Is it really that easy? You may not be surprised to hear that losing excess weight and keeping it off goes way beyond such one-dimensional recommendations. In fact, the concept of calories in and calories out may be the biggest misunderstanding people have about weight. It turns out that weight gain and shedding extra pounds are not as black and white as many seem to think.

Let’s look beyond fad diets and at a functional approach to weight loss. We’ll explore some lesser-known factors affecting weight and metabolism that you need to know if you want to lose weight and keep it off.

The Top 4 Factors That Contribute to Stubborn Weight Gain

#1: Insulin Resistance

Insulin’s job is to help us transform food sugars into energy. But when we consume too many sugary foods and drinks, our body starts to lose its ability to respond to the insulin in our system. The pancreas tries to bring down blood sugar levels by pumping out more insulin, and as insulin resistance goes up a vicious cycle is created which over time can raise blood sugar and blood insulin to dangerous levels.

That extra sugar in the bloodstream that cannot be converted into energy is stored as abdominal fat and creates an addiction to sugar. This is called insulin resistance and it is widespread, affecting 1 out of  3 people and in many cases leading to Type 2 Diabetes.

#2: Hormones

 

Do You Feel Full after eating?

The hormones leptin and ghrelin control how full we feel after a meal, and the strength of our food cravings. When you are overweight, your fat cells produce excess leptin signaling your body to eat more as you aren’t feeling full. It’s a vicious cycle!

How is Your Thyroid?

Your thyroid regulates your metabolism, managing the speed at which you  burn calories. When the thyroid is underperforming, it can cause fluid retention, weight gain, constipation, among other issues, making it nearly impossible; to manage your weight. The stats are shocking as 5 out of every 100 people have a low functioning thyroid in the US.

Estrogen Dominance

When your estrogen and progesterone hormones are out of balance, that is called Estrogen Dominance, even if levels of both hormones are low. Having too much estrogen in the body relative to progesterone causes a myriad of symptoms, including weight loss resistance, bloating, mood swings, PMS and heavy periods.

Adrenal Stress

Our adrenal glands rule how we respond to stress by regulating the body’s stress hormones. Chronic stress leads to wildly fluctuating cortisol levels, which means more weight gain and water retention.

#3: Genetics

Genetic testing can tell us a great deal about how and why we gain weight, and can be the game-changer for people who have tried everything.

The FTO Gene Variant

One gene that is particularly well documented, the FTO gene, is also known as the human fat-mass and obesity associated gene. It controls leptin, ghrelin (the satiation hormones mentioned above) and adiponectin (which regulates glucose levels). Several other genes affect how we metabolize fats, carbs and proteins.

Genes that impact stress play a big role in weight management too, especially if you’re a stress eater. These genes impact reward pathways, which can affect how you use food to reward yourself.

#4: Toxins

Toxins that are present in our environment can be so dangerous that our body needs to protect us by “walling them off” in a casing of fat. The more toxins we have, the more fat cells we need to imprison them. Get rid of the toxins, and the excess weight may well follow.

Lifelong Sources of Toxicity

Current exposure to toxins such as heavy metals and pesticides aren’t the only concern. Research shows that even early-life exposure to bisphenol A (BPA) can increase fat levels, and with microplastics having recently been found in the placentas of some women, the concern is legitimate.

Many toxins are major contributors to thyroid dysfunction, potentially leading to hormonal weight gain.

7 Easy Ways to Maintain a Healthy Weight

#1: Cut Down on Natural and Artificial Sugars

Are you replacing real sugar with artificial sweeteners? Sugar causes weight gain, and this is the case for both natural and artificial sugar since anything our body doesn’t recognize as a natural substance is treated as a toxin – including aspartame. Monk fruit and Stevia are two much healthier sugar free sweeteners.

#2: Eat more Fiber

One of the biggest benefits of eating more fiber when you are trying to lose weight is its ability to satiate. Soluble fiber such as that found in beans, flaxseeds, oatmeal and sweet potatoes helps you to feel full longer and slow down the release of sugars into the bloodstream. Soluble fibre cannot be broken down by your own enzymes, so it reaches the gut undigested where it feeds the good bacteria and helps them to flourish. One important aspect of soluble fiber is that it needs water to reach its potential, so staying hydrated is a must.

#3: Green Coffee Extract

Don’t like the taste of coffee but want to take advantage of its weight loss benefits? Green coffee extract (GCE) helps maintain a healthy weight and reduce BMI and waist size – in fact it has been proposed as a low-cost and safe obesity treatment.

#4: Eat Real Food

Much of what we eat isn’t actually “real” food. Make sure you fuel your body properly by avoiding pre-packaged and processed foods that are chock-full of preservatives, dyes and other chemicals. Focus on fruits, veggies, organic meats and healthy fats. Remember the more toxic your food, the more those toxins will get encased in fat cells.

#5: Aim for 10,000 Steps Per Day

Getting those steps in can be hard when you’re spending more time at home. But where there is a will, there is a way! A combination of dietary changes and walking 10,000 steps per day was shown to help significantly reduce total weight, BMI  (body mass index) and hip size. Bonus: lower anxiety levels are a natural outcome of making these changes as well.

#6: Meditation

Did you know that calming your mind can be a powerful weight loss tool? Adding meditation to standard weight loss treatments can result in additional weight loss in as little as two months. Managing your stress will help your adrenals and can positively affect your weight loss goals.

#7: Intermittent Fasting (IF)

One of the most effective ways to get rid of toxins and their corresponding fat prisons is intermittent fasting. How does it work? Designate several hours per day as your ‘eating hours’ and stick to it. This gives your glucose and insulin levels a chance to even out, gives your body a break from the hard job of digestion, and puts the focus on getting toxins out of your body. However, IF is not for everyone, so be sure to check in with your Naturopathic Doctor before you begin.

Are you ready to step out of the diet roller coaster? Give us a call! We can assess your insulin, stress response, thyroid, genes, and toxin load. Together we can design a custom-made treatment plan with targeted supplementation, metabolism-supporting nutrients, and nourishing foods. We can’t wait to join you on your health care journey! Give us a call to get started. Call (903) 663-1008.

References

Asbaghi O, Sadeghian M, Rahmani S, Mardani M, Khodadost M, Maleki V, Pirouzi A, Talebi S, Sadeghi O. The effect of green coffee extract supplementation on anthropometric measures in adults: A comprehensive systematic review and dose-response meta-analysis of randomized clinical trials. Complement Ther Med. 2020 Jun;51:102424. doi: 10.1016/j.ctim.2020.102424. Epub 2020 May 5. PMID: 32507437.

Castres I, Tourny C, Lemaitre F, Coquart J. Impact of a walking program of 10,000 steps per day and dietary counseling on health-related quality of life, energy expenditure and anthropometric parameters in obese subjects. J Endocrinol Invest. 2017 Feb;40(2):135-141. doi: 10.1007/s40618-016-0530-9. Epub 2016 Sep 6. PMID: 27600387.

Choi YJ, Jeon SM, Shin S. Impact of a Ketogenic Diet on Metabolic Parameters in Patients with Obesity or Overweight and with or without Type 2 Diabetes: A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2020 Jul 6;12(7):2005. doi: 10.3390/nu12072005. PMID: 32640608; PMCID: PMC7400909.

Collado-Mateo D, Lavín-Pérez AM, Merellano-Navarro E, Coso JD. Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis. Nutrients. 2020 Nov 24;12(12):E3603. doi: 10.3390/nu12123603. PMID: 33255240.

Mohammadi-Sartang M, Mazloom Z, Raeisi-Dehkordi H, Barati-Boldaji R, Bellissimo N, Totosy de Zepetnek JO. The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials. Obes Rev. 2017 Sep;18(9):1096-1107. doi: 10.1111/obr.12550. Epub 2017 Jun 21. PMID: 28635182.

Ruanpeng D, Thongprayoon C, Cheungpasitporn W, Harindhanavudhi T. Sugar and artificially sweetened beverages linked to obesity: a systematic review and meta-analysis. QJM. 2017 Aug 1;110(8):513-520. doi: 10.1093/qjmed/hcx068. PMID: 28402535.

Rynders CA, Thomas EA, Zaman A, Pan Z, Catenacci VA, Melanson EL. Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. Nutrients. 2019 Oct 14;11(10):2442. doi: 10.3390/nu11102442. PMID: 31614992; PMCID: PMC6836017.

Sampaio C, Magnavita G, Ladeia AM. Effect of Healing Meditation on Weight Loss and Waist Circumference of Overweight and Obese Women: Randomized Blinded Clinical Trial. J Altern Complement Med. 2019 Sep;25(9):930-937. doi: 10.1089/acm.2019.0092. Epub 2019 Aug 2. PMID: 31373827.

Vajdi M, Abbasalizad Farhangi M. Alpha-lipoic acid supplementation significantly reduces the risk of obesity in an updated systematic review and dose response meta-analysis of randomised placebo-controlled clinical trials. Int J Clin Pract. 2020 Jun;74(6):e13493. doi: 10.1111/ijcp.13493. Epub 2020 Mar 26. PMID: 32091656.

Wang X, Li D, Liu F, Cui Y, Li X. Dietary citrus and/or its extracts intake contributed to weight control: Evidence from a systematic review and meta-analysis of 13 randomized clinical trials. Phytother Res. 2020 Aug;34(8):2006-2022. doi: 10.1002/ptr.6673. Epub 2020 Mar 17. PMID: 32182635.

Wassenaar PNH, Trasande L, Legler J. Systematic Review and Meta-Analysis of Early-Life Exposure to Bisphenol A and Obesity-Related Outcomes in Rodents. Environ Health Perspect. 2017 Oct 5;125(10):106001. doi: 10.1289/EHP1233. PMID: 28982642; PMCID: PMC5933326.

Yazdanpanah Z, Azadi-Yazdi M, Hooshmandi H, Ramezani-Jolfaie N, Salehi-Abargouei A. Effects of cinnamon supplementation on body weight and composition in adults: A systematic review and meta-analysis of controlled clinical trials. Phytother Res. 2020 Mar;34(3):448-463. doi: 10.1002/ptr.6539. Epub 2019 Dec 4. PMID: 31800140.

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Cutting Through Brain Fog: How to Gain Clarity

Brain fog is one of the more common symptoms we see in practice, as well as being one of the most elusive and hard to pin down. A sudden onset of poor concentration, mental fatigue, inability to focus, confusion, and memory issues make even the simplest tasks seem overwhelming and can negatively affect all aspects of life. Let’s take a look at the various causes of brain fog, and what you can do to clear things up.

What Causes Brain Fog?

It may surprise you to read that brain fog is a well-documented symptom of a number of chronic conditions. It is particularly prevalent in diseases involving inflammation, fatigue, and blood sugar imbalance such as diabetes, depression, and autoimmune diseases, as well as Chronic Fatigue Syndrome (CFS/ME), and Fibromyalgia.

Research into the factors that contribute to brain fog identify the following triggers:

Hormone Imbalance

Brain fog is perhaps most commonly reported by women going through hormonal changes, such as in pregnancy and perimenopause. Why is that? The brain is sensitive to the fluctuations of estrogen and progesterone that occur during both of these life events, contributing to ‘mommy brain’ and the memory issues that are often attributed to menopause.

Perimenopausal women report that brain fog significantly impacts their quality of life, overall health, and productivity. The Study of Women’s Health Across the Nation (SWAN) has observed over 3,300 women throughout the menopausal transition, measuring cognitive abilities before, during, and after menopause.

The good news is that while the results showed that cognitive performance was impaired during the transition to menopause (aka perimenopause), it did go back up to pre-perimenopause levels once menopause had been reached.

Stress and Anxiety

When faced with chronic stress and anxiety, our fight or flight response gets stuck in overdrive. This means our adrenal glands, designed to pump out stress hormones in short bursts, end up releasing continued high levels of cortisol and adrenaline which can contribute to cloudy thinking.

During the stress response, the part of your brain that thinks deeply and stores memories is put on the back burner while the part that allows you to respond immediately to protect you from danger is prioritized. This works well in a real emergency, but not so well when you need to dig into that work report or solve a complex problem.

Yeast Infections

Candida albicans is a yeast naturally present in our bodies, which when unbalanced is the biggest cause of human fungal infections in the world. Under the right conditions, candida populations can quickly overgrow, displacing good microbes and colonizing the gut, urinary tract, genitals, mouth, and skin.

Brain fog is a classic sign of Candida overgrowth. A ground-breaking 2019 study showed that Candida can actually enter the brain and cause neuroinflammation, contributing to brain fog. When the Candida infection was cleared out, memory improved.

Food Sensitivities

If you can’t think clearly after eating certain foods, you may have a food sensitivity. Brain fog is a hallmark symptom. Food sensitivities are very individual, but common offenders include dairy, wheat, nuts, and food additives like red food coloring, MSG, and aspartame.

Celiac Disease

Celiac Disease sufferers commonly report attention difficulties and unclear thinking. In a 2014 study, 11 Celiac Disease patients were given a gluten-free diet for a year. As their intestinal lining healed, their cognitive measurements improved.

Nutrient Deficiencies

Research has linked low levels of iron, vitamin D, and folate (vitamin B9) with brain fog. B12 is the best-known deficiency associated with foggy thinking and memory issues. Studies have demonstrated that B12 supplementation can improve symptoms of Alzheimer’s and as well as minor cognitive impairments.

One study involving over 2,500 participants demonstrated that supplementation with vitamin B12 improved cognitive performance, especially when combined with vitamins B6 and B9 (folate).

Chronic Infections

Chronic infections such as Hepatitis C, Epstein Barr Virus, and HPV have all been connected to the symptom of brain fog. If your immune system isn’t functioning optimally, these infections can infiltrate your cells. Chronic Hepatitis C sufferers report that frequent problems with focus and memory recall significantly interfere with their ability to perform daily activities. And these symptoms often stick around long after the initial infection is gone.

Chemotherapy

Many patients receiving chemotherapy for breast or prostate cancer experience a degree of cognitive dysfunction affecting their working memory, concentration, information processing speed, reaction time, visuospatial ability, and executive function. Often Labelled as “chemo brain”, these symptoms typically persist for approximately 6 months after the end of treatment.

How to Banish Brain Fog

1 – Drink Plenty of Water

Even mild dehydration can make it hard to concentrate. Space out the recommended 8 glasses per day and sip slowly. This will allow your body to properly absorb and use the water.

2 – Keep a Food Journal to Identify Food Sensitivities

Try keeping a food journal for a month, noting what you eat and when you feel cloudy thinking coming on. Chances are that you will find a pattern that points to the culprit foods. The ultimate test? Eliminate those foods entirely for 2 weeks and see if your thinking comes into focus.

3 – Eat Good Protein, Fat and Sugar

Your brain needs high-quality protein, fat and sugar to function at its best.

Eat less sugar and processed foods to avoid feeding Candida. Did you hear that Ireland recently declared that Subway bread could not legally be called ‘bread’ because of its high sugar content? Sugar lurks where you least suspect it – read food labels or ask for ingredient lists.

Fresh fruit is your best sugar source. Include antioxidant-rich fruits like blueberries, strawberries, goji berries, and raspberries, your brain will thank you!

Get both fat and protein with cold-water fish like salmon, sardines, mackerel, and herring. Healthy fat sources include virgin olive oil, walnuts, avocado, and coconut oil.

4 – Improve Sleep Quality and Quantity

Weekend sleep catch up doesn’t work. Implement a predictable nighttime routine so your body knows when to get into sleep mode. Make sure your bedroom is completely dark, which ramps up melatonin (the ‘sleep hormone’) production to bring on sleepiness.

5 – Reduce Stress by Focussing on the Now

Anxiety and stress often involve constant worry. Listen to your thoughts – what are you worrying about? Are you caught in a thought loop about a past conversation or a worry about the future? 

As Buddhist monk Thich Nhat Hanh says: “The past is gone, the future is not yet here, and if we do not  go back to ourselves in the present moment, we cannot be in touch with life.” Next time you catch yourself ruminating, do something physical that will bring your focus back to the present moment. Go for a walk, take a bath – anything that connects you with the here and now.

With so many potential causes of brain fog, where do you start? Let’s get to the root of what’s really going on. We can do testing for food sensitivities, Candida, and nutritional deficiencies. We can check your hormone status. Let’s work together on a solid treatment plan involving brain-nourishing nutrients, foods, and lifestyle changes. Isn’t it time to clear the fog and get back to a life lived with clarity, vision, and joy?

References

About Candida albicans: Natural yeast and problematic infections. Medical News Today. Accessed October 10, 2020.

Adinolfi LE, Nevola R, Lus G, Restivo L, Guerrera B, Romano C, Zampino R, Rinaldi L, Sellitto A, Giordano M, Marrone A. Chronic hepatitis C virus infection and neurological and psychiatric disorders: an overview. World J Gastroenterol. 2015 Feb 28;21(8):2269-80. doi: 10.3748/wjg.v21.i8.2269. PMID: 25741133; PMCID: PMC4342902.

An Y, Feng L, Zhang X, Wang Y, Wang Y, Tao L, Qin Z, Xiao R. Dietary intakes and biomarker patterns of folate, vitamin B6, and vitamin B12 can be associated with cognitive impairment by hypermethylation of redox-related genes NUDT15 and TXNRD1. Clin Epigenetics. 2019 Oct 11;11(1):139. doi: 10.1186/s13148-019-0741-y. PMID: 31601260; PMCID: PMC6787977.

Brain Fog, Foggy Head Anxiety Symptoms. Anxiety Centre. Accessed on October 10, 2020. https://www.anxietycentre.com/anxiety-symptoms/brain-fog.shtml

Candida infection can reach brain and impair memory. Medical News Today. Accessed on October 10, 2020. https://www.medicalnewstoday.com/articles/324106#Why-study-C.-albicans-and-the-brain?

Carnitine Health Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements. Accessed October 10, 2020. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/

Gava G, Orsili I, Alvisi S, Mancini I, Seracchioli R, Meriggiola MC. Cognition, Mood and Sleep in Menopausal Transition: The Role of Menopause Hormone Therapy. Medicina (Kaunas). 2019 Oct 1;55(10):668. doi: 10.3390/medicina55100668. PMID: 31581598; PMCID: PMC6843314.

Lanza G, Bella R, Cantone M, Pennisi G, Ferri R, Pennisi M. Cognitive Impairment and Celiac Disease: Is Transcranial Magnetic Stimulation a Trait d’Union between Gut and Brain? Int J Mol Sci. 2018 Jul 31;19(8):2243. doi: 10.3390/ijms19082243. PMID: 30065211; PMCID: PMC6121508.

Lichtwark IT, Newnham ED, Robinson SR, Shepherd SJ, Hosking P, Gibson PR, Yelland GW. Cognitive impairment in coeliac disease improves on a gluten-free diet and correlates with histological and serological indices of disease severity. Aliment Pharmacol Ther. 2014 Jul;40(2):160-70. doi: 10.1111/apt.12809. Epub 2014 May 28. PMID: 24889390.

Matza LS, Deger KA, Vo P, Maniyar F, Goadsby PJ. Health state utilities associated with attributes of migraine preventive treatments based on patient and general population preferences. Qual Life Res. 2019 Sep;28(9):2359-2372. doi: 10.1007/s11136-019-02163-3. Epub 2019 Mar 28. PMID: 30924071; PMCID: PMC6698266.

Senzolo M, Schiff S, D’Aloiso CM, Crivellin C, Cholongitas E, Burra P, Montagnese S. Neuropsychological alterations in hepatitis C infection: the role of inflammation. World J Gastroenterol. 2011 Aug 7;17(29):3369-74. doi: 10.3748/wjg.v17.i29.3369. PMID: 21876628; PMCID: PMC3160562.

Traina G. The neurobiology of acetyl-L-carnitine. Front Biosci (Landmark Ed). 2016 Jun 1;21:1314-29. doi: 10.2741/4459. PMID: 27100509.

Vitamin B12 Health Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements. Accessed October 10, 2020. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Wu, Y., Du, S., Johnson, J.L. et al. Microglia and amyloid precursor protein coordinate control of transient Candida cerebritis with memory deficits. Nat Commun 10, 58 (2019). https://doi.org/10.1038/s41467-018-07991-4

Xu J, Zhu XY, Sun H, Xu XQ, Xu SA, Suo Y, Cao LJ, Zhou Q, Yu HJ, Cao WZ. Low vitamin D levels are associated with cognitive impairment in patients with Hashimoto thyroiditis. BMC Endocr Disord. 2018 Nov 26;18(1):87. doi: 10.1186/s12902-018-0314-7. PMID: 30477467; PMCID: PMC6260768.

6 Possible Causes of Brain Fog. Healthline. Accessed on October 10, 2020. https://www.healthline.com/health/brain-fog

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Could You Have a Gluten Sensitivity?

Bread in a basket; could you have a gluten sensitivity?

The topic of food sensitivities has become more popular over the last several years, with gluten sensitivities being one of the most popular. Gluten-free foods have shown up in nearly every grocery store and restaurant, and more and more people have chosen to adopt a gluten-free diet. Many critics of the gluten-free movement claim that only people who have celiac disease should eliminate gluten from their diet, but research has increasingly shown that there is a large group of people (estimated to be up to 13% of the population) who have mild to severe sensitivities to gluten, often called non-celiac gluten sensitivity. There are also many personal reports of people feeling better and having symptoms disappear when they removed gluten from their diet, and experiencing the same symptoms again when gluten was reintroduced. Anyone could have a gluten sensitivity, and it often affects each person differently.

What is Gluten?

Gluten is a group of proteins found in certain grains including wheat, spelt (a grain closely related to wheat), barley and rye. Oats do not naturally contain gluten, but they are often grown in the same fields as gluten-containing grains. They also often share processing and packaging facilities with gluten-containing grains, and can become contaminated with gluten. This is why you should opt for oats that are certified gluten-free if you are avoiding gluten. Gluten-containing grains are common in baked products because the gluten proteins are sort of ‘sticky’ and can hold dough together, and give it the elasticity bakers and pizza makers often need.

Why is Gluten Suddenly Bad?

Some researchers claim that humans have been consuming gluten-containing grains for over a hundred-thousand years. So why are so many people suddenly developing problems with something humans should be used to eating? Researchers aren’t completely sure as to why this has happened, but there are several theories. One theory is that the wheat now being grown and consumed has a higher amount of gluten in it that it has throughout human history. Much of the wheat grown today has been bred or modified to contain more gluten because it acts as a natural insecticide. Another theory posits that in the developed countries people may be too clean, and don’t come into contact with the bacteria, fungi, and parasites that people in less-developed countries often do. Most people think the cleaner the better, but some research has shown that by not being exposed to some of these organisms, our digestion is negatively affected, and could be one of the reasons that food allergies are virtually unheard of in many parts of the world. Many other countries also consume fermented foods every day or nearly every day, which provides good bacteria for the gut, enhancing digestion and overall health. Some other theories include the overuse of antibiotics and the drastic increase in wheat consumption in the developed world.

Possible Symptoms

Many people believe that a food sensitivity would primarily cause digestive symptoms, but that isn’t always the case. Some of the most common symptoms can include headaches and migraines, fatigue, brain fog, diarrhea or constipation, abdominal pain, depression and/or anxiety, and bloating. It can also cause dizziness, joint pain, muscle pain, skin conditions such as eczema, psoriasis and acne, and potentially contribute to the development of certain autoimmune disorders. Some people have even had these symptoms misdiagnosed as medical conditions when it was actually due to a food sensititivity they didn’t know they had. This is why testing for food sensitivities is so important, because it can be difficult to tell if you have one, especially if you have had mild symptoms for years that you may not have noticed.

What if I Keep Eating It?

One of the common questions about food sensitivities is about what happens if a person continues to eat a food they are sensitive to. Since the symptoms often vary, it can be different for each person. However, when a person consumes a food they are sensitive to, it typically triggers an immune response that can range from mild to severe. This immune response can cause your body to create antibodies for that specific food protein, and it also causes inflammation. Inflammation can be helpful in certain situations like fighting off an illness, but chronic inflammation is what many experts believe is one of the main reasons for the staggering increase in chronic diseases over the last few decades. So, if you are sensitive to a food as common as gluten, you are likely eating it every day, potentially triggering an inflammatory response every day.

Can I Eat It Occasionally?

Food sensitivities do not care if it’s a cheat meal, your body will still react to it. Even if you only eat it once a month, it will still trigger inflammation, and can trigger symptoms that persist for days to weeks, sometimes longer. This is especially true for gluten sensitivities. If you are sensitive to gluten, eating it just one time can cause your body to create new antibodies against it that can stay in your system for three to six months, with some studies showing they may stay as long as two to three years.

How to Go Gluten-Free

Choosing to follow a gluten-free diet can be daunting, and it is often difficult at first. You may feel like you can’t eat anything because it seems like everything has gluten it. Unfortunately, many of the foods that the average person consumes each day contain gluten, and eating at restaurants can be particularly difficult. However, it gets much easier after just a few weeks. You do have to make some big changes, and getting in the habit of reading ingredient labels on all packaged foods and beverages you consume is important. (You might also be surprised at the chemicals found in some of these foods.) This may sound difficult, but eventually you’ll know what foods are more likely to have gluten hidden in them, and you’ll probably begin to remember what foods are gluten free without having to reread ingredient labels.

Gluten-Free at Restaurants

Eating gluten-free at restaurants can be more difficult because there usually isn’t a complete list of ingredients. Many larger chain restaurants post full ingredient lists online, so you can check and see what you can eat before you visit the restaurant. You can also ask your server about a particular food you are unsure about, and they will usually give you the information you need or offer to have the chef speak to you. Meats, vegetables, and fruits are naturally gluten-free, but be careful of any sauces or seasonings as many of them contain gluten. One example of this is hard-shell tacos. Most people would think that they don’t contain gluten because the taco shell is made from corn, and the rest is seasoned meat and toppings, but most restaurants use taco seasoning that contains gluten. This is just one example of things to watch out for when eating at restaurants, and another reason to cook and season your own food at home.

Cross-Contamination

In kitchens or processing and packaging facilities that use both gluten-free and gluten-containing foods, there is always the possibility of cross-contamination. Cross-contamination occurs when a gluten-free food like french fries comes into contact with something that contains gluten, like frying oil used to fry breaded items (which is why most french fries aren’t considered gluten-free). This is why restaurants will say that they cannot guarantee something is gluten-free because it shares a kitchen with regular foods. With cross-contamination, you never know if you are getting little to no gluten, or a lot of gluten, and it is virtually unavoidable if you eat at any restaurants that don’t exclusively prepare gluten-free foods. Choosing to avoid all chances of cross-contamination is a personal decision, as a tiny amount of gluten may not affect people with more mild sensitivities whereas it would affect a person with a severe sensitivity. If you have celiac disease, cross-contamination can potentially be dangerous, and getting “glutened” (the term often used to describe when a person unknowingly eats something containing gluten) can be debilitating. People with celiac disease have even reported getting sick from kissing someone who had recently eaten gluten-containing foods. So, cross-contamination affects each person differently, and is something you should be aware of if you have any food sensitivities.

What to Look for on Ingredient Labels

Gluten is hidden in many foods, behind many different names. When trying to figure out if a food contains gluten, look for these ingredients:

  • Wheat/Wheat Protein/Wheat Starch
  • Hydrolyzed Wheat Protein/Hydrolyzed Wheat Starch
  • Wheat Gluten
  • Wheat Germ/Wheat Germ Oil
  • Enriched and /or Bleached Flour
  • Bread Flour
  • Barley
  • Rye
  • Couscous
  • Farina
  • Spelt
  • Bulgur
  • Malt/Barley Malt
  • Seitan
  • Modified Food Starch

This is not a complete list, but it is a good place to start. If you feel overwhelmed with trying to remember what to look for, you can choose to purchase only foods that are certified gluten-free.

Foods to Eliminate or Replace

Gluten-free diets have become incredibly popular over the last few years, so there are gluten-free alternatives for nearly every common food.

Some of the more obvious foods to eliminate or replace with gluten-free versions include:

  • Bread
  • Pasta
  • Tortillas
  • Cake/Cookies
  • Biscuits/Rolls
  • Crackers
  • Pancakes

There are also some foods that most people would think are already gluten-free, but in fact often have gluten in them. These include:

  • Soups
  • Cornbread
  • Sauces
  • Dressings
  • Chili
  • Cheese Dip/Sauce
  • French Fries (could have gluten from cross-contamination, or certain seasonings)

Testing for Food Sensitivities

Having a food sensitivity test done is the most accurate way to determine if you have a food sensitivity. You can try an elimination diet, but they are very strict and require consistent, accurate descriptions of symptoms daily, and closely following the elimination and reintroduction guidelines which can be difficult. Tests can often show if you are sensitive to several different foods, and some tests can even show the degree of the sensitivity. Our Wheat Zoomer/Leaky Gut/Food Sensitivity Panel Profile 1 tests for wheat sensitivities, wheat allergies, gluten sensitivities, and celiac disease. It also measures intestinal permeability.

Choosing to adopt a gluten-free lifestyle can be intimidating and difficult at first, but it gets easier over time. Although it can be a lot of work at first, it’s worth it to give your body a chance to recover from years of eating something you were sensitive to.

You can listen to our Is Gluten the Hidden Cause? podcast episode here. You can also listen on our YouTube channel here.

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What You Should Know About Vitamin D

Sunlight on grass; what you should know about vitamin D.

Vitamin D deficiencies are one of the most common nutrient deficiencies in the United States. One of the main reasons for this is that the average person spends most of their time indoors, and gets very little sunlight. If you naturally have a darker skin tone, it is even more difficult for the body to synthesize vitamin D from sunlight. Supplementing with vitamin D is recommended for most Americans, but why is it so important? Let’s take a look at what you should know about vitamin D, including what it does in the body, and how much you should supplement with.

What is Vitamin D?

Even though it’s called vitamin D, it’s actually a hormone, not a vitamin, and it plays a role in many different functions in the body. Vitamin D is necessary for the body to properly absorb calcium from the gut and into the bloodstream, making it one of the most important nutrients for bone growth and healthy teeth. It also helps regulate the amount of phosphate in the body, promote a healthy immune system, support hormonal balance, and some studies have even found that optimal levels of vitamin D may help prevent certain diseases. Vitamin D deficiencies have also been linked to emotional disorders such as depression, anxiety, insomnia, and unstable moods.

How Much Should You Take?

It’s recommended that most adults take 5,000 IU’s of vitamin D daily. However, some people absorb only a small percentage of what they take, and for those people higher doses may be recommended, but always check with your healthcare professional first. Vitamin D is also fat-soluble, which is why it’s often recommended that you take your vitamin D supplement with a meal containing fat to help it absorb properly. While you can get some vitamin D from sunlight and certain foods, taking a supplement each day can help ensure your levels are optimal.

You can listen to our How Much Vitamin D is Right for Me? podcast episode here. You can also listen on our YouTube channel here.

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Why Some Supplements Are Better Than Others

Pills on pink background; why some supplements are better than others.

As taking supplements becomes more common, it’s important to understand that not all supplements are equally effective. Most of the supplements sold in regular grocery stores or drug stores are typically less absorbable and less effective than the ones available only through a licensed practicioner. While the grocery store supplements may be cheaper, they often use forms of certain vitamins and minerals that are less absorbable because they are cheaper to manufacture. Let’s look at a few examples of how some supplements are better than others.

Bioavailability

Some forms of vitamins and minerals are more bioavailable than others. Bioavailability essentially refers to how much of the substance is actually absorbed into the bloodstream and bodily tissues. For example, many magnesium supplements use magnesium oxide as the main or only form of magnesium because it’s cheaper, but very little is actually absorbed in the body. Using the more bioavailable forms of magnesium like magnesium citrate and magnesium aspartate in supplements helps ensure enough is being absorbed. Another good example of differences in bioavailability is vitamin B12. Many B12 supplements and multivitamins use a synthetic form of B12 called cyanocobalamin because it’s typically cheaper for the manufacturer. However, methylcobalamin is much more absorbable, and the brain, nervous sytem and liver are able to use it more efficiently than cyanocobalamin. These are just a couple examples of how not all supplements are equally effective, and the same goes for other minerals, fish oil, and many other supplements.

Third-Party Testing

Many of the supplements available in grocery stores and even health-food stores do not undergo the rigorous third-party testing that medical-grade supplements do. This extra testing certifies that the product actually contains what the bottle claims it does. This is important because the FDA doesn’t have as many restrictions on natural supplements as they do on prescription medications, so it’s often left up to the companies to prove the quality of their products. Certifications are also important because we use supplements to move values on lab tests. To do this we need strong, pure supplements that contain the most absorbable forms of vitamins and minerals so the body can actually absorb and utilize them. While the health food store may have a few good supplements, you can never really be sure of what you are getting without testing and certifications done outside of the company that manufactures the products. The manufacturers we purchase our products from will only sell to a person with a current medical or chiropractic license because they are much stronger and should be taken under the guidance of a trained professional.

Due to soil depletion, many of the fruits and vegetables are lower in nutrients than they were a few decades ago, so eating healthy foods doesn’t guarantee that you won’t have nutrient defiencies, but taking a good multivitamin that contains the bioavailable forms of vitamins and minerals like Active Mega Multi each day can help fill in some of the nutritional gaps. However, supplements alone cannot offset the negative effects of a poor diet and lifestyle, so eat plenty of organic fruits and vegetables, high-quality meats and healthy fats each day, and remember to drink plenty of filtered water and get at least seven hours of sleep each night. The nutrients you take in are essentially the building blocks for all the cells and energy your body makes, so make sure you’re getting enough of them!

You can listen to our Were You Sold Snake Oil? podcast episode here. You can also listen on our YouTube channel here.

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How You Can Be Healthier Now

A man exercising to show how you can be healthier now.

People often postpone taking care of their health until a serious condition arises or symptoms begin to affect their day-to-day lives. Sometimes it is too late for the body to heal completely, or it may take much more work than if the individual had begun taking care of their health earlier in life. However, some people don’t understand how important health is, and even more people don’t know what to do to improve it. Let’s look at how you can be healthier now by making a few simple changes.

Exercise

Many people underestimate the importance of regular exercise. While most Americans lead sedentary lifestyles, humans tend to be much healthier when they exercise regularly. Many experts believe that a sedentary lifestyle is a major risk factor for many serious health conditions including heart disease and diabetes. Exercising reguarly over time can improve cardiovascular health, decrease high blood pressure, decrease stress, improve breathing, improve mood and sleep quality, increase energy, and strengthen muscles and bones. That is not a complete list of all the potential benefits that can come with regular exercise, and exercise doesn’t have to be hard.

Try taking a short walk each day and slowly increase the duration of your walk every few days. Some people prefer to lift weights as their form of exercise, but always remember to listen to your body and work with someone who can teach you the correct form. Lifting weights is a great way to build muscle to keep your body and bones strong, but lifting weights incorrectly can cause an injury, so always ask a professional if you are just getting started, and listen to your body so you don’t push yourself too far.

Healthy Eating

Your diet is arguably the biggest contributor to your overall health, and eating more healthy foods can have a big impact on your health. Processed foods like frozen prepared meals, chips, packaged cookies, sodas, etc. have ingredients that may be harmful. Artificial preservatives, flavors and colors are some of the most common food additives, and can be some of the most dangerous due to how much the average person consumes. Sugar is another ingredient found in high amounts in sodas, cookies, candy and other sweets. Overconsumption of sugar comes with a long list of potential health effects, and entire books have been written about the dangers of sugar. So, replacing processed foods, sweets and sodas with healthy foods like good fats, fruits and vegetables, and responsibly-raised meats is always a good change to consider making.

Supplements

Adding a supplement regimen to a healthy diet is a good way to help ensure you are getting enough of the nutrients you may be lacking. The vitamin and mineral profile of fruits and vegetables has steadily decreased over the years as the soil gets depleted, so eating a clean diet still may not provide all of the nutrients you need. You can start off with a small supplement plan that includes the basics like a good multivitamin, fish oil, and magnesium, and then you can add in more specific supplements based on your individual needs. Having a blood test done will also give your healthcare professional the information they need to make a more individualized supplement plan.

Every little decision you make each day adds up, so make as many good choices as you can, no matter how small. Take the stairs sometimes, go for a walk, replace soda with water, eat more fruits and vegetables, and anything else you can do to improve your health. Making healthy choices early in life and throughout your life may help decrease your risk of developing certain health conditions. Working towards being healthier doesn’t have to be a negative experience, look at it as an investment in your health and well-being, and try to stay positive each day.

You can listen to our Are You in Optimal Health? podcast episode here. You can also listen to it on our YouTube channel here.

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Balancing Blood Sugar Levels

Cinnamon and sugar; balancing blood sugar levels.

Diabetes is a serious condition that affects an estimated 10% of the population in the United States, and that number is expected to increase over the next few years. Blood sugar problems that have not yet developed into diabetes are even more common, but can often be reversed if caught early enough. The most likely causes of blood sugar imbalances are a poor diet, lack of exercise, and excess weight. Fortunately, these are all things that are in your control, meaning you may be able to greatly lower your risk of developing diabetes and other conditions related to blood sugar imbalances. Let’s take a deeper look at some lifestyle factors that can affect blood sugar, as well as some ways to help balance blood sugar levels.

Poor Diet

The Standard American Diet (SAD) typically consists of foods high in sugar, calories, carbohydrates, and bad fats, and low in fiber, vitamins, minerals, and protein. This diet has been linked to the development of many different health issues like diabetes, heart disease, autoimmune diseases, and certain cancers. A diet high in sugar is especially harmful to someone with a family history of diabetes as they are usually at a higher risk of developing diabetes.

When sugar or simple carbohydrates (like bread, pasta, and grains) are consumed, insulin levels in the body quickly increase to deal with the excess amount of sugar in the blood, but when insulin levels are continually high, the body starts to respond to it less and less. This causes the pancreas to produce more insulin to try to compensate, causing the body to respond less, leading to a vicious cycle. Eventually, the pancreas can no longer keep up and blood sugar levels remain high, which can contribute to the development of type 2 diabetes, and potentially more serious complications like organ damage, decreased vision, and nerve damage.

Excess Weight

Being overweight is another risk factor for diabetes, though it not fully understood how. Some research has shown that fat cells may be more resistant to the effects of insulin than muscle cells are, meaning the less muscle mass and more fat you have, the harder it is for your body to respond to insulin properly. It may also contribute to the development of diabetes through poor lifestyle choices. A person that is overweight likely does not eat a balanced diet or exercise regularly, and they may also have hormonal issues that can increase their risk of developing diabetes and other conditions.

Sedentary Lifestyle

Most Americans spend the majority of their day sitting. Many people have office jobs that are sedentary, and also have habits outside of work like watching tv or playing video games that are sedentary. This lack of exercise is believed to contribute to weaker bones, higher levels of body fat, decreased muscle mass, decreased energy, depression, an increased chance of hormonal imbalances, and an increased risk of blood sugar disorders like diabetes. Exercise has many potential benefits, and just walking for thirty minutes a day is usually enough to see some of these benefits. Exercise can help reduce triglyceride levels and raise HDL (“good” cholesterol) levels, improve quality of sleep, improve mood, improve memory and cognitive function, increase energy levels, and many other potential benefits.

Effects on the Immune System

High blood sugar can also negatively impact the immune system in a few different ways. When blood sugar levels are too high, it can cause the body to release molecules that hinder the body’s natural immune defenses. People who have diabetes may also have nerve damage and poor circulation which can contribute to a weaker immune system. Sugar consumption can affect the performance of white blood cells and increase inflammatory markers in the body, even if you do not yet have high blood sugar levels. Elevated cortisol levels have also been associated with high sugar consumption, which can tax the adrenal glands and further decrease immune system function.

What Can You Do?

One of the best things you can do to decrease your risk of developing diabetes (and for increased health overall) is to cut out processed and sugary foods, and replace them with whole foods like nuts and seeds, grass-fed meats, fruits and vegetables, and good fats like coconut and olive oil. You should also be as active as you can which can mean going to the gym, doing a workout or yoga routine at home, or going for a walk a few times a week. Eating a healthy, balanced diet and exercising regularly may also help you maintain a healthy weight which may further decrease your risk of developing diabetes and other health conditions.

There are also some supplements that may help maintain healthy blood sugar levels. These include:

  • Gluco Support – Supplies a powerful mix of nutrients and botanicals that efficiently help support normal glucose metabolism, structure and function of basement membranes such as nerve tissue, and insulin sensitivity.†
  • Probio-Ease – This shelf-stable, 50 billion CFU formulation contains a blend of 7 select probiotic species with Sunfiber®, a low-FODMAP certified prebiotic. This formulation provides comprehensive microbiome, immune, and healthy inflammation support in one convenient capsule.†
  • Berberine –  Belongs to a class of naturally occurring alkaloids found in the roots, rhizomes, and stem bark of a number of plant species. Studies with berberine in people with diabetes show that it exerts multiple beneficial effects on glucose and lipid metabolism.†
  • Perfect Plant Protein (Vanilla Bean) – This formulation combines USA-grown, sustainable pea protein with microbiome-nourishing prebiotics and antioxidants. This great-tasting, bioavailable, and easy-to-digest protein formulation is 100% dairy-free and non-GMO.†

You are not doomed to have diabetes just because you have a family history of it, there are things you can do to help decrease your risk. So make good choices about food and exercise, it’s more important than you think!

You can listen to our How Blood Sugar Affects Immunity podcast here. You can also listen to it on our YouTube channel here.