Category: Health and Wellness

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Understanding Your Blood Sugar for Optimal Health

Are you noticing more stubborn belly fat? Experiencing wild sugar cravings? Constant fatigue and sudden crashes in energy? It could be because of a blood sugar imbalance!

Our dietary choices and lifestyle practices play a huge role in either maintaining balance or spiking blood sugar levels. The number of people with pre-diabetes and type 2 diabetes is also rising rapidly in North America and it’s something we see in our practice more often than we’d like!

How Does Blood Sugar Fluctuate?

Carbohydrates we eat are broken down by the body into sugar, or glucose. This sugar is then absorbed into the bloodstream (blood sugar) to be used for energy. This process is regulated by the hormone insulin, which is released by the pancreas. Any excess blood sugar unused by the body for energy is stored in your liver.

It’s all smoothly orchestrated so that you have energy when you need it – as long as your insulin levels are properly balanced! But what if they’re not? That’s when we encounter blood sugar dysregulation and diabetes.

Signs Your Body is Crying for Help

A blood sugar imbalance can result in a list of symptoms that are often easy to blame on stress or aging. These include:

Excess belly fat: When your body senses high glucose levels, it secretes more insulin in an attempt to trigger your cells to absorb the excess glucose. Insulin also encourages fat storage, especially around the belly. Unfortunately, this can create a vicious cycle, since belly fat increases insulin resistance, so your pancreas then responds by releasing even more insulin.

Mood changes: Do you regularly “crash” after a carb-heavy meal? Or do you feel shaky,  irritable or “hangry” when you haven’t eaten in a while? Mood swings, including bursts of manic energy followed by rapidly depleted energy, are often in response to fluctuations in blood sugar and a diet that is rapidly spiking blood sugar.

Cravings: Another frustrating irony is that excess blood sugar leads to cravings for more carb-heavy and sugary foods, further adding to the cycle of insulin production. This tells us that not only are blood sugar levels imbalanced but there may be an underlying gut issue as well.

Difficulty concentrating: Without the energy supplied by glucose, your brain cells don’t function optimally. As a result, concentration and focus suffer – but eating something that causes glucose levels to spike isn’t the solution, since you’ll be headed for a crash.

Thyroid trouble: The link between insulin and thyroid health is complex. Excess insulin can harm the thyroid.  At the same time, a healthy thyroid helps control insulin.

Female hormone imbalance: Healthy female hormones depend upon balanced blood sugar. In short, excess insulin produces increased amounts of testosterone, and belly fat tissue converts excess testosterone into estrogen. This produces increased estrogen in the body which results in too little progesterone. Since progesterone is a calming hormone, too little of it means women often experience symptoms of anxiety, depression, insomnia, fertility issues, and more.

Type 1 and Type 2 Diabetes

People with diabetes experience problems with the production of insulin and the subsequent rise in their blood sugar.

Type 1 diabetes is an auto-immune condition that prevents the pancreas from producing adequate amounts of insulin, resulting in low blood sugar levels which need to be monitored closely.

Type 2 diabetes is considered to be a “lifestyle disease”. After several years of imbalanced blood sugar levels, the body develops insulin resistance where cells don’t respond well to the insulin being released.

How to Manage Your Blood Sugar Levels for Optimal Health

As mentioned, blood sugar dysregulation and type 2 diabetes is very much a lifestyle disease and certain lifestyle factors can greatly impact how well your body manages blood sugar levels. Here are our top tips for managing blood sugar for optimal health.

Avoid Spiking Blood Sugar with a Balanced Diet

The most important step for stabilizing blood sugar is to avoid food and eating patterns that can lead to a sudden spike in blood sugar. Different types of carbohydrates are digested and absorbed at different rates, based on a number of factors, including fat and fiber content, and the type of sugar the food contains.

Fiber slows the absorption of glucose, so including foods with high fiber content with meals helps stabilize blood sugar. Soluble fiber, which is found in foods like oats, citrus, and many berries, is the most effective. Similarly, including protein with each meal helps slow down blood sugar spikes.


The glycemic index (GI) was developed to measure food’s impact on blood sugar. The higher the food is found on the index the faster it spikes blood sugar, while the foods found on the lower end of the glycemic index are more slowly digested and absorbed. Note that the glycemic index only applies to foods that contain carbohydrates.

A number of studies have found that following a low glycemic diet can reduce the risk of developing type 2 diabetes.

Following a low glycemic diet doesn’t have to be difficult. Along with including fiber and protein in each meal, it’s simply a matter of swapping a high-GI food for a lower-GI choice.

Be Mindful of Your Beverages

The drinks we consume have a big impact on blood sugar. That’s because drinks are easily digested, resulting in a quick shot of glucose. One study found that people who drink at least one sweet drink a day have a 26 percent higher chance of developing diabetes!

Choosing an alternative isn’t always straightforward, however. Be careful with artificially sweetened drinks, as studies have linked some artificial sweeteners with an increased risk of diabetes.

Fruit juices should also be limited because of its high natural sugar content — the glycemic index for fruit juice is very high because it lacks the fiber found in fruit.

Instead, blend up whole fruit so that you get the fiber content, and be sure to add a source of protein and fat like nut butter or avocado.

Water is always a good beverage choice for managing blood sugar since it’s important to stay hydrated so you can eliminate excess glucose through urination. Plus, when your body is aware of extra glucose, it pulls water from the rest of your body, increasing your risk of dehydration.

A Variety of Exercise and Good Sleep

Exercise helps maintain healthy blood sugar levels by increasing insulin sensitivity and making your muscles more efficient in their absorption of that glucose it needs for energy. Studies suggest high-intensity interval training is the most effective, but many people find it difficult to keep up that level of intensity on a regular basis. A combination of a form of cardio that you can maintain over the long haul, plus resistance training, is an excellent and sustainable approach.

Getting enough sleep is important to stabilize blood sugar, since regular sleep helps maintain hormonal balance and a healthy weight. Frustratingly, high blood sugar can interfere with getting restful sleep. Practice good sleep hygiene, including sleeping in a cool, dark room and limiting drinks of any kind before bedtime.

Helpful Supplements

Herbal supplements can also complement other treatments for blood sugar management. Cinnamon is particularly promising – plus, it has the added benefit of adding a bit of sweetness without sugar. Ginger is another supplement that is easy to incorporate into your diet. Other promising supplements include ginseng, probiotics, and aloe vera.

Always work with a healthcare practitioner, since many factors must be considered to determine the best form of supplementation.

The complications of pre-diabetes and type 2 diabetes are serious and can include heart and nerve damage, kidney disease, and eye damage. Take steps now to understand and control your blood sugar levels – your body will thank you! Contact us to learn more.

Sources

Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi: 10.3109/10408363.2015.1084990. Epub 2015 Sep 17. PMID: 26376619; PMCID: PMC4822166.

Adams OP. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes. 2013;6:113-122. doi:10.2147/DMSO.S29222

Colberg SR, Sigal RJ, Fernhall B, et al. Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement. Diabetes Care. 2010;33(12):e147-e167. doi:10.2337/dc10-9990

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Chen C, Zeng Y, Xu J, et al. Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Exp Ther Med. 2016;12(2):1232-1242. doi:10.3892/etm.2016.3377

Vega-López S, Venn BJ, Slavin JL. Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients. 2018;10(10):1361. Published 2018 Sep 22. doi:10.3390/nu10101361

Bhupathiraju SN, Tobias DK, Malik VS, et al. Glycemic index, glycemic load, and risk of type 2 diabetes: results from 3 large US cohorts and an updated meta-analysis. Am J Clin Nutr. 2014;100(1):218-232. doi:10.3945/ajcn.113.079533

Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes, A meta-analysis Vasanti S. Malik, SCD,  Barry M. Popkin, PHD, George A. Bray, MD,, Jean-Pierre Després, PHD, Walter C. Willett, MD, DRPH, and Frank B. Hu, MD, PHD, Diabetes Care 2010 Nov; 33(11): 2477-2483. https://doi.org/10.2337/dc10-1079

The InterAct consortium. Consumption of sweet beverages and type 2 diabetes incidence in European adults: results from EPIC-InterAct. Diabetologia 56, 1520–1530 (2013).

Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-AnalysisRobert W. Allen, Emmanuelle Schwartzman, William L. Baker, Craig I. Coleman and Olivia J. Phung, The Annals of Family Medicine September 2013, 11 (5) 452-459; DOI: https://doi.org/10.1370/afm.1517

James W. Daily, Mini Yang, Da Sol Kim, Sunmin Park, Efficacy of ginger for treating Type 2 diabetes: A systematic review and meta-analysis of randomized clinical trials,

Journal of Ethnic Foods, Volume 2, Issue 1, 2015, Pages 36-43, ISSN 2352-6181,

https://doi.org/10.1016/j.jef.2015.02.007.

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How to Protect Yourself from Ticks and Lyme Disease

The warmer weather encourages everyone to get outside and enjoy the sun on their face but there is one creature who is waiting in the wings to greet us and our pets…the tick. Few pests inspire the level of paranoia and anxiety as ticks. They are small, making it difficult to feel them crawling on you and if not discovered quickly they latch onto your skin and suck your blood. Even worse…they also transmit diseases!

Thankfully, there are ways to minimize your contact with these pesky pests and natural repellents to ward them off.

When & Where Ticks Are Most Active

Ticks are found across all of North America and can be active year-round especially in areas with mild winters. However, they are most active in the spring and summer months and often well into the fall (April-September) as they prefer warm humid temperatures.

Although most common in wooded and tall grassy areas, ticks can also be found in your own backyard as they hitch rides on migrating birds in the spring making their way into city landscapes. However, you can breathe a small sigh of relief knowing that only a few of the 700 known species are found to bite and transmit diseases to humans.

Signs & Symptoms of a Tick Bite

Ticks can carry a host of pathogens that can cause human disease. Lyme disease is the most well-known, however ticks can also carry STARI (Southern tick-associated rash illness), Rocky Mountain spotted fever (RMSF), and more.

Should you discover a tick attached to you, remove it immediately and if possible save the tick in a sealable plastic bag and store it in the freezer. This will preserve the tick and allow you to present it to your physician should you develop symptoms at a later date.

A small bump or redness at the site of a tick bite that occurs immediately and resembles a mosquito bite is common. This irritation generally goes away in 1-2 days and is not a sign of Lyme disease or STARI.

Should you be bitten or suspect you have been bitten by a tick, the following are signs and symptoms to watch for.

  • Fever, chills, headache, fatigue, muscle and joint aches, and swollen lymph nodes may occur in the absence of rash
  • Rash
  • The area may feel warm to the touch but is rarely itchy or painful
  • The rash sometimes clears as it enlarges, resulting in a target or “bull’s-eye” appearance

If you are experiencing any of the above symptoms, consult your doctor or health physician and inform them that you suspect you have been bitten by a tick.

What to Expect if You Have Been Bitten by a Possible Lyme Disease Carrying Tick

Although not every bite from a tick transmits this infection, bites should be evaluated carefully since early detection and appropriate treatment are critical in effectively treating Lyme disease and preventing the potentially serious medical complications caused by this infection.

Blacklegged ticks are hard ticks identifiable by their black legs, red-orange body, and black scutum, which looks like a dot on the upper half of its shield. Should you be bitten by this tick or any other tick and develop symptoms, your physician will perform a blood test to look for antibodies associated with Lyme disease.

Untreated Lyme disease can cause:

  • Chronic joint inflammation (Lyme arthritis), particularly of the knee
  • Neurological symptoms, such as facial palsy and neuropathy
  • Cognitive defects, such as impaired memory
  • Heart rhythm irregularities

Antibodies can take weeks to develop after a bite and can persist in the blood for months or even years after the infection is gone, however, not all blacklegged ticks carry Lyme disease so it is vital to watch for any signs or symptoms of illness such as flu-like symptoms (chills, headaches, fever, fatigue), redness and swelling around the bite, a bulls-eye rash, muscle, and joint aches – consult your physician immediately should they appear.

Treatments for Lyme Disease

The most common treatment for Lyme disease is a course of antibiotics, however, you can support your recovery with the addition of natural supplements and foods that boost the immune system.

Immune Supportive Foods:

  • Garlic – contains compounds, like allicin, that the body can metabolically transform to antioxidants
  • Spinach – high in both Vitamin C, zinc, and is a good source of fibre which supports gut health
  • Fish – salmon and other fatty fish contain high level of Omega-3 fatty acids and are rich in Vitamin E and astaxanthin (a powerful antioxidant)
  • Berries – excellent source of antioxidants to help boost immune health
  • Selenium-rich foods – tuna, halibut, sardines, turkey, chicken, or cottage cheese
  • Vitamin C-rich foods – bell peppers, kiwifruit, strawberries, papaya, broccoli, cauliflower, brussel sprouts, kale, mango, and citrus fruits
  • Vitamin E-rich foods – including almonds, hazelnuts, and sunflower seeds

It is important to consume a fiber rich diet to ensure optimal gut health as approximately 70% of our immune system is in our gut. This allows your body to absorb the nutrient-rich food you are consuming and allows for proper extraction which is your body’s natural detoxifier.

Try to avoid foods high in sugar, processed foods, foods high in saturated fats, trans-fatty acids/hydrogenated fats, and any foods that cause you to feel unwell. This may also include allergen-promoting foods such as gluten, dairy, nuts, etc.

To develop your individualized nutritional plan, contact us today!

Before and After You Go Outdoors

Before heading outside, there are four simple precautions and preventative measures you can take to protect yourself from ticks in your area.

Avoid areas where ticks are likely to hang out.

Ticks do not jump or fly, they simply hang out on a branch or long piece of vegetation waiting for a host to walk by. When walking or hiking in wooded areas, stick to the middle of the path to avoid brushing against long grasses. Avoid leaf litter and heavily bushed areas and when participating in outdoor activities such as picnics and sports, try to choose areas with lots of sunshine and low-cut grass.

Dress appropriately in bushy areas.

Wear light-colored clothing such as long pants tucked into your socks and a long-sleeved shirt. This will allow you to see the darker-colored ticks on your clothing before it makes its way to your skin. You may also choose to wear a hat and boots to ensure most of your skin is fully covered.

Use repellents on your skin and clothing.

Deet has long been used as a tick repellent along with Permethrin, however, both can be toxic to humans and pets so you may want to choose from the natural repellents listed below.

  • 2-undecanone, which comes from the leaves and stems of wild tomato plants, bananas, cloves, ginger, guava, strawberries, and the perennial leaf vegetable Houttuynia cordata. 2-undecanone comes in both synthetic and natural forms and can be used on both skin and clothing.
  • Essential Oils from rosemary, lemongrass, cedar, peppermint, clove bud, thyme, neem seed, blue tansy, and geraniol. Essential oils can be used directly on the skin, and it is recommended to try a mixture of different oils to find which work best for you.

After returning from outside, inspect both yourself and your pets for any ticks that may still be looking for a free meal. Remove and wash all clothing followed by a cycle in a hot clothes dryer.

Stay Informed

The best way to enjoy your time outdoors is to use the above precautions and to stay informed on the level of tick borne illness, populations in your area, and the types of ticks in your zone so that you can avoid heavily infested areas.

The following apps are available for public use to help track and identify ticks that may be present where you live.

  • e-Tick: A public platform for image-based identification and population monitoring of ticks in Canada
  • The Tick App – Your on-the-go tick expert monitoring tick populations within the USA.

Although ticks can strike fear in the most courageous of people, you can still enjoy the outdoors safely all year long by being prepared, avoiding long grass, heavily wooded areas, and leaf debris, and by being diligent in checking for ticks after your time outside.

If you have any questions about ticks, tick bites, or Lyme disease, we are here to help – give us a call!

Sources

Jordan RA, et al. (2012). Efficacy of plant-derived and synthetic compounds on clothing as repellents against Ixodes scapularis and Amblyomma americanum (Acari: Ixodidae) [Abstract]

Christina A. Nelson, Catherine M. Hayes, Molly A. Markowitz, Jacqueline J. Flynn, Alan C. Graham, Mark J. Delorey, Paul S. Mead, Marc C. Dolan, The heat is on: Killing blacklegged ticks in residential washers and dryers to prevent tick borne diseases, Ticks and Tick-borne Diseases, Volume 7, Issue 5, 2016, Pages 958-963, ISSN 1877-959X,

Centers for Disease Control and Prevention, National Center for Emerging and Zoonotic Infectious Diseases (NCEZID), Division of Vector-Borne Diseases (DVBD) – Tick Removal – https://www.cdc.gov/ticks/removing_a_tick.html

Centers for Disease Control and Prevention, National Center for Emerging and Zoonotic Infectious Diseases (NCEZID), Division of Vector-Borne Diseases (DVBD) – Signs and Symptoms of Untreated Lyme Disease – https://www.cdc.gov/lyme/signs_symptoms/index.html

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Adapting to a Post-Pandemic World

Since the beginning of 2020, whenever we turned on the TV, listened to the radio, browsed social media, or even while speaking with our friends and co-workers we have been bombarded with COVID-19 information. Numbers of infected, numbers of deaths around the world, constantly changing restrictions, and more have flooded our minds daily. The once normal social activities we enjoyed participating in were now considered unsafe and many of us were also required to work from home or lost our jobs completely.

A new collective experience of social anxiety has been amplified by the Covid-19 pandemic. Whether you suffered from social anxiety before or you’ve slowly developed social anxiety since being isolated and distanced from others, returning to post-pandemic “normal” life can seem more daunting than the onset of the pandemic itself.

You are not alone in your concerns. Studies show that symptoms of social anxiety have increased significantly since 2020. The good news is, there are natural and effective ways to manage and cope with anxiety that will allow you to make a smoother, at-ease transition back into society.

Signs and Symptoms of Anxiety

To manage and cope with anxiety you must first understand the symptoms associated with it. If you or a loved one are experiencing any of the following symptoms, consult your healthcare provider or physician for clarification.

According to the Anxiety & Depression Association of America, the signs and symptoms of can anxiety include:

  • Feeling nervous, irritable, or on edge
  • Having a sense of impending danger, panic, or doom
  • Having an increased heart rate
  • Breathing rapidly (hyperventilation), sweating, and/or trembling
  • Feeling weak or tired
  • Difficulty concentrating
  • Having trouble sleeping
  • Experiencing gastrointestinal (GI) problems

Over the last year, social anxiety has been front-row-and-center as we have trained our brains to perceive people themselves as a threat due to the risk of contracting the virus. Fear of going outdoors, interacting with strangers and even fear of the air we breathe in proximity to others has been a concern for many!

As more and more have either already contracted the virus and built up an immunity to it or have become vaccinated, the threat ratio has lowered, however, our brain may not recognize the change and continue to ignite our fight or flight response.

Get Ready to Face Society Once Again

Before the pandemic, you may not have had to deal with anxiety and fear of social settings as you are now. You may also be feeling the pressure from work responsibilities, friends, and/or family to return to your normal routines.

If the idea of re-engaging with society is causing you worry, here are some tips to help:

  • Get outside of the house every day. Go for a walk, go to the pharmacy, do the groceries rather than store pick up.
  • If your workplace will soon require you to return back to the office, head to your place of work and walk around to regain that comfort and routine. The same goes for those attending college/university or children who attend school and fear going back to the classroom.
  • Start socializing with others on the phone, video calls and gradually return to seeing them in person one at a time when you can.

Start off slow, and steadily work towards the more challenging activities until you can feel comfortable engaging with others in society again.

Coping Strategies to Help Reduce Anxiety

There are many safe, effective, and natural ways to help cope with anxiety, whether you have been dealing with social anxiety for some time or if this a new onset of the pandemic. Psychologists note that avoiding these issues can have the opposite effect than what you would want and only provide a temporary sense of relief while in the long run actually lead to an increase in anxiety. So getting clear on what you can do to ease your anxiety and taking action right now is important.

Exercise

Exercise has long been known to benefit our overall health and no matter your age, current physical activity, weight, abilities, or size, even small amounts of exercise have been shown to reduce anxiety, improve sleep, reduce tension, and boost overall mood.

If you are unsure how to begin to increase your physical activity and are anxious about going too far from home, try these simple changes to your daily routine so you too can reap the benefits of physical activity.

  • Engage in active family playtime. Any game that gets everyone up and moving counts!
  • Catch up on household chores such as cleaning out the closet. Vacuuming is also physical activity.
  • Mow the grass, go for a walk, or take a bike ride.
  • Make television watching more active by doing jumping jacks or push-ups during the commercials.

Meditation and Mindfulness

Meditation is a form of calming your mind to increase focus, reduce stress, ease tension, and reduce anxiety levels. It has been scientifically shown to help alleviate the chaos that can crowd our minds, especially when faced with a fearful or anxious situation.

Using meditation to ease anxiety takes practice as in the beginning it may be difficult to calm our racing minds while diving deeper into our inner selves.

Try these mindfulness techniques that can help ground you when feeling anxious and out of control:

  • Deep breathing exercises. Breathe in for five seconds, hold, breathe out for five seconds. Repeat 5 times or until you feel more calm.
  • Visualize calming places like a beach, the lake or somewhere you have fond memories.
  • Keep a gratitude journal. Each morning or evening, write down 3 things you are grateful for. Reach for this and read back on your thoughts to stay positive.

Supplements and Natural Therapies

Many people turn to medication in an effort to manage anxiety but the reality is the side effects from medications can have their own impact on overall health. Natural supplements like adaptogens can help you cope, reduce depression, help with sleep and keep your system balanced while you are working through new and past anxieties. Speak with your natural health practitioner to find out what supplements will work best for your unique body.

Cannabidiol (CBD) is a derivative of the cannabis, or marijuana, plant and has been used as a treatment for a range of neuropsychiatric disorders including anxiety with positive results.

Unlike other forms of cannabis, CBD oil does not contain THC (tetrahydrocannabinol) which is the ‘high’ causing substance of marijuana, therefore, it is an effective anxiety reducer without affecting mental function.

Smells and aromas have a way of triggering memories and many plant oils have a calming effect on our body and mind. Lavender for example has been shown to reduce heart rate in the short term and help to ease sleep issues in the long term.

Do Things That Bring You Joy

Remind yourself of all the things that bring you joy and can help soothe your feelings of anxiety. Watch a funny movie or TV show, read a good book, or learn a new skill.

If you have pets, they can be a great comfort and you can rely on them for emotional support and calm your anxious feelings. Plus, walking a dog routinely outside can help ease you back into socializing with others.

Set Boundaries & Goals

How you choose to reintegrate into ‘normal’ life is your own personal choice. You may be comfortable visiting friends in an open area such as a park, but uncomfortable socializing indoors. Make a list of what you feel comfortable doing and express your fears and concerns with your loved ones so they can clearly understand your needs.

Go a step further and record your feelings, emotions, fears, goals, and expectations in a journal or diary. Often when we see our thoughts on paper, they are easier to face and approach with a calm mindset.

Lastly, be open minded and allow yourself to be friendly (you never know if others are feeling the same way as you). While you need to have empathy for yourself and validate how you feel it’s important to understand that many people are dealing with this reemergence too and are equally anxious about what it all entails.

Can You Achieve an Anxiety-Free Return to Society?

Peer pressure exists in all stages of life so always remember you have the choice to say “no” when a situation makes you uncomfortable. Your optimal health and mindfulness are vital to re-engaging with society, therefore, when feeling anxious or stressed, try the methods above to calm your mind and release your body from the fight or flight mode.

There are, and always will be, stressors in your life. Re-engaging your inner peace by actively recognizing your anxiety triggers will allow you to focus on moving past them. Knowing your own values, fears, hopes, and future goals will help to set your mind on a new course allowing you to act on resolving your anxiety.

If you are finding your anxiety is increasing, affecting your relationships with others, or controlling your life, don’t hesitate to give us a call to schedule a consult. There are natural ways to help manage your stress and keep your body balanced so these new stressors are not taking control.

References

Bohlmeijer  E, Prenger  R, Taal  E, Cuijpers  P.  The effects of mindfulness-based stress reduction therapy on mental health of adults with a chronic medical disease: a meta-analysis.  J Psychosom Res. 2010;68(6):539-544.

Hofmann  SG, Sawyer  AT, Witt  AA, Oh  D.  The effect of mindfulness-based therapy on anxiety and depression: a meta-analytic review.  J Consult Clin Psychol. 2010;78(2):169-183.

Blessing, E.M., Steenkamp, M.M., Manzanares, J. et al. Cannabidiol as a Potential Treatment for Anxiety Disorders. Neurotherapeutics 12, 825–836 (2015).

Li-Wei Chien, Su Li Cheng, Chi Feng Liu, “The Effect of Lavender Aromatherapy on Autonomic Nervous System in Midlife Women with Insomnia”, Evidence-Based Complementary and Alternative Medicine, vol. 2012, Article ID 740813, 8 pages, 2012.

Claire Thompson, Maria C. Mancebo, Ethan Moitra,

Changes in social anxiety symptoms and loneliness after increased isolation during the COVID-19 pandemic, Psychiatry Research, Volume 298, 2021, 113834, ISSN 0165-1781.

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The Secrets Of Aging And Longevity

The search for the fountain of youth is as old as time. Here’s an idea. What if the fountain of youth is simply the sum of our decisions? If that’s the case, then the power to live long and well is (somewhat) in our hands! We can influence our longevity by making a daily commitment to healthy, longevity-based lifestyle choices. Research shows that only about 25 percent of our longevity is inherited and the remaining 75 percent is determined by the way we live. If the factors that influence the aging process are few enough to control through healthy living, we stand a chance at increasing our longevity by making the right choices.

Thankfully, evidence suggests there are a finite number of ways to influence aging. This means we’re not doomed by bad genes, nor can we rely solely on good genes to carry us through long and healthy lives all the way into our 90’s. We can, however, do certain things to increase our chances of getting there. So let’s get down to the conditions for living a long and healthy life. After all, what good is living a long life if we’re not disease and disability-free in old age? That’s the goal!

Why Do We Age?

There are many compelling theories on the subject of how and why we age dating back to antiquity. Some ancient philosophers believed in a version of the “rate of living” theory, which suggests each person possesses a mysterious “vital substance” that keeps them alive. This elusive life-giving ingredient was thought of as a predetermined, finite amount of heartbeats and breaths awarded to each person at birth to last throughout their lifetime. Luckily for us, this isn’t the case! However, the mystery of exactly how and why we age has yet to be fully solved.

Aging Occurs At The Cellular Level

One modern theory is the cross linking/glycation hypothesis. As we age, the mobility and elasticity of structural molecules and proteins in our cells is impaired because of a cellular process called “cross-linking.”

Cross-linking occurs when cells form inappropriate attachments to one another, impairing the proteins’ functions, the same chemical process that causes food to turn brown when cooked.

Free Radicals

Evidence also suggests aging can be caused by free-radicals causing oxidative damage to cells. Free-radicals are the toxic byproducts of normal cellular metabolism. This creates a vicious cycle in which free radicals cause oxidative damage to cells, which in turn produces more free-radicals. This unavoidable side-effect of cell production leads to cell death, the result of which are the signs of aging.  

Stress Is The Killer

All of the most compelling modern theories on aging point to cellular damage as the main cause for the deterioration of our bodies as we grow older. Both physical and emotional stress cause free-radicals, oxidation, and damage to DNA–all factors that cause cell death and aging. Stress has the power to lower our immune system, increase inflammation, and destroy the brain cells that are responsible for memory.  This is because when we’re stressed our bodies produce cortisol, a hormone directly linked to causing cell damage.

It only makes sense that finding ways to lower stress is the best overall anti-aging remedy. Besides, why all the concern with living a long time if we’re always stressed out beyond belief? Incorporating stress-reducing tools day to day increases our quality of life, and that’s a top priority!

Physical And Psychological Stress

Both environmental as well as lifestyle choices can impact stress levels in the body. Heavy metals from polluted water, EMFs, chemicals, alcohol, cigarettes, and poor diet all contribute to the production of cortisol which means more stress.

People who suffer from chronic stress, depression, anxiety, trauma, and social isolation have similar damage in common at the cellular level. Studies show that stress shortens the length of a part of cells called telomeres. Shortened telomeres are a leading cause of cell death and aging.

The good news is we have some control over how we deal with stress. All we need is the awareness and the willingness to confront stress, and the right tools available to help us do so.

Holistic Stress Reducers

Living a stress-free lifestyle is the key to a long, happy, healthy life. The challenge, should we choose to accept it, is committing ourselves to reducing stress in our lives. After all, we can’t show up for life effectively if our minds are always clouded by stress. So what are some tools we can use to manage and eliminate stress, one day at a time?

  • Meditation. Meditation has been proven to reduce stress by creating new neurological pathways in the brain. This makes new thoughts possible and helps shake us out of old habits. Taking a moment to quiet the endless stream of thoughts running through our minds allows us to take a piece of that tranquility with us throughout the rest of the day. Meditation makes a world of difference and doesn’t have to be intimidating! Even taking 5 to 10 minutes to center yourself before starting your day can be life-changing.
  • Healthy diet. Eating a healthy diet full of fresh organic vegetables, whole grains, and nutrient-rich proteins is key to longevity. Eliminating sugar and processed foods is a must for anyone concerned with living long and well.
  • Physical activity. Implementing an exercise routine is essential to mental and physical wellness. Physical activity releases powerful stress-reducing endorphins in the brain. Yoga is especially helpful, as it combines meditation with exercise, naturally relaxing the body and mind.
  • Good sleep. Sleep facilitates the function of the lymphatic system, which can be thought of as the brain’s garbage disposer. While we’re asleep, the brain works 10 times as hard to remove toxins, like the protein build-up responsible for Alzheimer’s disease.
  • Limiting exposure to toxins. The effects of environmental toxins such as polluted water and poor air quality can seriously impact longevity over time. It’s been proven that people who live in places with cleaner air and access to fresh, clean water are known to live longer. Avoiding toxic materials, such as using plastic for food storage, is an easy way to start reducing toxicity in the body.
  • Purposeful living. Living a purposeful life is the most important thing we can do to extend our longevity. One thing centenarians all have in common is feeling they have lived a life worth living. Studies show that people who live with a greater sense of purpose experience better quality sleep along with receiving the regenerative benefits of being well-rested.
  • Gratitude. Practicing an attitude of gratitude is one way to ensure we live long and prosper.

A Note on Blue Zones

The places on earth with the greatest longevity are known as “Blue Zones,” and people who live there all have some major things in common. They tend to live with a greater sense of purpose and value healthy eating, exercise, and maintaining positive relationships with themselves and others.

Japan is the country with the greatest longevity on the planet, one out of fifteen-hundred Japanese citizens are over one hundred years old!

The answer is in the culture. Obesity rates are low, as the common Japanese diet consists mainly of plant food, fish, and non-sugar sweetened beverages. The Japanese value purposeful living and meditation is a regular practice among common people. Managing stress and living with purpose are the most important things we can do to increase longevity. The Japanese culture supports both, and the proof is in the population.

You Only Live Once!

As far as we know, this is our one and only life in this form. It’s up to the individual to tend their own garden by implementing life-affirming, longevity-boosting lifestyles to ensure this life is meaningful, enjoyable, and lasts a good long time!

The good news is we’re definitely not alone on the journey. If you’re curious about ways to increase your longevity and overall quality of life, give us a call. We can help!

Sources:

Goyal M, Singh S, Sibinga EM, Gould NF, Rowland-Seymour A, Sharma R, Berger Z, Sleicher D, Maron DD, Shihab HM, Ranasinghe PD, Linn S, Saha S, Bass EB, Haythornthwaite JA. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014 Mar;174(3):357-68. doi: 10.1001/jamainternmed.2013.13018. PMID: 24395196; PMCID: PMC4142584.

Schultchen D, Reichenberger J, Mittl T, Weh TRM, Smyth JM, Blechert J, Pollatos O. Bidirectional relationship of stress and affect with physical activity and healthy eating. Br J Health Psychol. 2019 May;24(2):315-333. doi: 10.1111/bjhp.12355. Epub 2019 Jan 22. PMID: 30672069; PMCID: PMC6767465.

Tsugane, S. Why has Japan become the world’s most long-lived country: insights from a food and nutrition perspective. Eur J Clin Nutr (2020).

Alimujiang A, Wiensch A, Boss J, et al. Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Netw Open. 2019;2(5):e194270. doi:10.1001/jamanetworkopen.2019.4270

Diggs J. (2008) The Cross?Linkage Theory of Aging. In: Loue S.J., Sajatovic M. (eds) Encyclopedia of Aging and Public Health. Springer, Boston, MA.

Lints FA. The rate of living theory revisited. Gerontology. 1989;35(1):36-57. doi: 10.1159/000212998. PMID: 2656413.

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Don’t Let Fibromyalgia Slow You Down

Many patients with fibromyalgia have come to us after facing many barriers when trying to relieve their symptoms, or even get a firm diagnosis. The lack of agreement on best practices for symptom relief makes this condition difficult to navigate, and the frustration is often made worse by the wide range of possible symptoms, often without a predictable pattern. But Integrative Medicine has a lot to offer.

Fibromyalgia doesn’t have to hold you back, read on to learn about holistic approaches that are showing a lot of promise.

Roadblocks in Diagnosing Fibromyalgia

A 2010 study looking at the journey to diagnosis study found that fibromyalgia patients waited an average of about one year before even seeing a healthcare practitioner, and many had to see multiple practitioners with an average of 2.3 years before concluding they in fact had fibromyalgia.

Promising Developments

In recent years we have seen some promising developments in fibromyalgia research, with particularly exciting developments being made regarding holistic practices that can help ease the severity of symptoms.

What are the symptoms of fibromyalgia?

Fibromyalgia is more common in women than men, and is more likely to appear as menopause begins (as if menopausal women didn’t have enough to deal with!).

For many patients, the most pressing symptom is unexplained widespread pain in the soft tissues, the areas between the bones like fat, muscle, fibrous tissue and blood vessels. People with fibromyalgia describe the sensation as a dull, constant pain, which is often triggered by touch, and can become progressively more debilitating. Most often, this pain occurs at multiple points, called regions of pain, on both sides of the body and above and below the waist.

Other symptoms can include:

  • Stiffness in the morning
  • Tingling hands or feet
  • Irritable bowel syndrome
  • Headaches
  • Weight gain
  • Nausea
  • Jaw pain
  • Bloating
  • Constipation
  • Unexplained fatigue
  • Trouble sleeping
  • Weight gain
  • Skin sensitivity

Many patients also report mental health challenges, including anxiety, depression, and difficulty concentrating – a symptom often described as “brain fog.”

That’s quite an extensive list of symptoms, and to further complicate matters, patients can experience combinations of different symptoms at different times.

How is fibromyalgia diagnosed?

The wide range of symptoms and their unpredictable nature make diagnosis a challenge. A definitive diagnostic test isn’t yet available, and as a result, many people struggle with symptoms for months or years before arriving at a solution. If you suspect you may have fibromyalgia, always work with a medical practitioner who doesn’t dismiss how you feel. Your concerns deserve to be heard.

A Process of Elimination

Arriving at a fibromyalgia diagnosis is partly a process of elimination, since other health issues, such as lupus, multiple sclerosis or Sjogren’s disease can cause many of the same symptoms. A thorough physical and mental health exam can help narrow down the cause.

More Common in Women

Because fibromyalgia is much more common in women, men may face additional barriers to diagnosis. It’s important to note that this condition does occur in men, and that the symptoms can greatly impact their quality of life. Men who are experiencing the symptoms above may need to be even more persistent in pursuing a diagnosis.

What causes fibromyalgia?

This is another difficult element of fibromyalgia, since studies haven’t yet identified a specific trigger. However, many medical practitioners have noticed that it often begins after a patient has experienced a physically or emotionally traumatic event, like a car accident, relationship breakdown, or injury. This connection is further supported by the fact that people who have post-traumatic stress disorder are more prone to fibromyalgia.

Some evidence points to a genetic component for a person’s susceptibility. If you’re experiencing symptoms, think about your relatives’ health history. Conventional medicine has been slow to recognize fibromyalgia, so even if a relative wasn’t diagnosed officially, having a history of fibromyalgia symptoms could be a red flag.

What are Some Natural Remedies for Fibromyalgia?

To date, there is no cure for fibromyalgia. However, there are numerous natural ways to help relieve symptoms and restore quality of life, including:

1 – Supplementation

  • Magnesium citrate supplements have been found to reduce the pain associated with fibromyalgia.
  • Melatonin can improve sleep quality, important in coping with the many symptoms.
  • The anti-inflammatory properties of Omega 3 and fish oil can also help reduce pain.
  • Studies have found a possible connection between Vitamin D deficiency and fibromyalgia, so make sure you are getting enough, particularly during the winter. 
  • D-ribose helps relieve pain and depression, and can prevent insomnia in fibromyalgia patients.

2 – Herbal supplements

  • One promising study on Ginseng found that it helped to relieve fibromyalgia pain and insomnia.
  • Curcumin, a component of turmeric, has anti-inflammatory properties that can also help to relieve pain associated with fibromyalgia.
  • Some patients experience an improvement in mood with the use of St. John’s Wort.

3 – Acupuncture

Acupuncture can help increase blood flow to the affected areas, helping to reduce pain and tension. It may also boost production of endorphins, which can have a positive impact on mood.

4 – Exercise

When you’re tired and sore, exercise may feel like the last thing you want to do, but numerous studies have linked exercise with good outcomes for people with fibromyalgia. Yoga has been found to be especially useful in easing both physical and psychological symptoms. Other effective activities include walking, any exercise in water, and strength training. Be sure to always work with a professional trainer to get acquainted with strength work, preferably one who has treated fibromyalgia patients before.

Remember that consistency is more important than intensity. Don’t push yourself, small amounts of exercise help but you don’t want to overdo it and cause more pain.

5 – Diet

Many patients find an anti-inflammatory diet helps ease their symptoms. In particular, a diet that is low in FODMAPs is often effective. FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols, but in simpler terms, FODMAPs are fermentable carbohydrates which may cause inflammation or digestive upsets.

Common high-FODMAP foods include:

  • Wheat
  • Onions
  • Garlic
  • Beans
  • Many fruits, including apples, figs, mangos, peaches, and nectarines, are high in FODMAPs, and should be avoided.
  • Some vegetables, particularly asparagus, brussels sprouts, and cauliflower.
  • Many sweeteners, particularly honey, high-fructose corn syrup, and agave nectar.
  • Dairy products that contain lactose.

As you can see, FODMAPs are found in a lot of foods, so it’s important to ensure you’re getting enough nutrients by swapping for nutritious foods low in FODMAPs. The goal isn’t to eliminate FODMAPs forever, but to find an amount that works for you.

Implementing these lifestyle changes can reduce the debilitating symptoms of fibromyalgia and restore your quality of life. Starting a new diet or supplement regime without support is not recommended. If you’d like some help with specific elements, or just want support in the process, give us a call.

References:

D’Agnelli S, Arendt-Nielsen L, Gerra MC, et al. Fibromyalgia: Genetics and epigenetics insights may provide the basis for the development of diagnostic biomarkers. Mol Pain. 2019;15:1744806918819944. doi:10.1177/1744806918819944

Bagis, S., Karabiber, M., As, ?. et al. Is magnesium citrate treatment effective on pain, clinical parameters and functional status in patients with fibromyalgia?. Rheumatol Int 33, 167–172 (2013). https://doi.org/10.1007/s00296-011-2334-8

https://www.jpain.org/article/S1526-5900(16)00155-3/fulltext

Murck H. Atypical depression and related illnesses–neurobiological principles for their treatment with Hypericum extract. Wien Med Wochenschr. 2002;152(15-16):398-403. German. doi: 10.1046/j.1563-258x.2002.02061.x. PMID: 12244886.

Braz AS, Morais LC, Paula AP, Diniz MF, Almeida RN. Effects of Panax ginseng extract in patients with fibromyalgia: a 12-week, randomized, double-blind, placebo-controlled trial. Braz J Psychiatry. 2013 Mar;35(1):21-8. doi: 10.1016/j.rbp.2013.01.004. PMID: 23567596.

Stival RS, Cavalheiro PR, Stasiak CE, Galdino DT, Hoekstra BE, Schafranski MD. Acupuntura na fibromialgia Galvez-Sánchez CM, Duschek S, Reyes Del Paso GA. Psychological impact of fibromyalgia: current perspectives. Psychol Res Behav Manag. 2019;12:117-127. Published 2019 Feb 13. doi:10.2147/PRBM.S178240: um estudo randomizado-controlado abordando a resposta imediata da dor [Acupuncture in fibromyalgia: a randomized, controlled study addressing the immediate pain response]. Rev Bras Reumatol. 2014 Nov-Dec;54(6):431-6. Portuguese. doi: 10.1016/j.rbr.2014.06.001. Epub 2014 Sep 23. PMID: 25458024

Zhang XC, Chen H, Xu WT, Song YY, Gu YH, Ni GX. Acupuncture therapy for fibromyalgia: a systematic review and meta-analysis of randomized controlled trials. J Pain Res. 2019;12:527-542. Published 2019 Jan 30. doi:10.2147/JPR.S186227

Choy E, Perrot S, Leon T, et al. A patient survey of the impact of fibromyalgia and the journey to diagnosis. BMC Health Serv Res. 2010;10:102. Published 2010 Apr 26. doi:10.1186/1472-6963-10-102

Jacob E. Teitelbaum, Clarence Johnson, and John St. Cyr.The Journal of Alternative and Complementary Medicine.Nov 2006.857-862.

Silva AR, Bernardo A, Costa J, Cardoso A, Santos P, de Mesquita MF, Vaz Patto J, Moreira P, Silva ML, Padrão P. Dietary interventions in fibromyalgia: a systematic review. Ann Med. 2019;51(sup1):2-14. doi: 10.1080/07853890.2018.1564360. PMID: 30735059; PMCID: PMC7888848.

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Top 10 Tips for Good Digestion

“A good digestion turneth all to health.” George Herbert

Good digestion is essential to our health – and our mood – and when it’s all working smoothly, we tend to take it for granted. It’s not until things go wrong that digestion moves to the forefront of our minds.

If you are someone who suffers with digestive issues such as abdominal pain, diarrhea, bloating, and nausea, you know that it can quickly become all we think about, affecting every moment of the day. And the discomfort is only the tip of the iceberg. If we’re not digesting food properly, we’re at risk for nutritional deficiencies. That’s because the digestive system is our central “distribution center”, breaking down what we eat and shipping nutrients out to the cells that need them.

Like any supply chain, any broken link can have far-reaching consequences. In addition to the many far-reaching effects of nutrition deficiencies, poor digestion can lead to emotional stress, and even depression due in part to the gut’s role in producing serotonin (our happy hormone).

Digestive Disorders are Increasingly Common

Digestive disorders have risen dramatically in recent years, likely because our fast-paced lifestyles contain many elements that contribute to problems, such as high stress levels, too much time sitting, and poor quality sleep. The good news is that it’s possible to get your digestion back on track.

By getting to know your own digestive system and experimenting with different lifestyle habits that are known to make a difference to many people, you can figure out that funny tummy, reclaim your social life and feel confident that what you eat is truly nourishing your body.

10 Proven Ways to Help Improve Your Digestion

1.    Eat whole, natural foods

Choosing whole foods means opting for the least-processed version whenever possible. Choose an apple over apple pie, for example, or whole grains over refined flour. Not only is this the best way to get all of the essential nutrients, but the additives and excess sugar found in many processed foods can feed the bad bacteria in your gut, contributing to gut irritation, bloating and cramps. Artificial sweeteners are another culprit of poor digestion, since even the so-called “healthy” sweeteners like xylitol have been linked to bloating and diarrhea.

2.    Focus on fiber

To understand the myriad of ways fiber promotes digestive health, it’s helpful to distinguish between the two types of fiber:

Soluble fiber

As the name suggests, soluble fiber dissolves in water. When it passes through your body, it absorbs water and other fluids to form a gel-like substance that feeds the good bacteria in your gut. Good sources of soluble fiber include beans, apples, oats, and strawberries.

Insoluble fiber

Because insoluble fiber doesn’t dissolve, it helps provide bulk to stools, which helps them move along the digestive tract more easily, contributing to regularity and that sometimes elusive feeling of complete elimination. Good sources include vegetables and many whole grains.

Your diet should contain both types of fiber to promote good digestion and regularity. To increase your overall fiber intake, increase your consumption of whole grains, fruits and vegetables. There are numerous ways to sneak more fiber into your diet, like leaving the peel on potatoes, adding a handful of nuts to a salad, and sprinkling a little freshly ground flaxseed on yogurt. However, if you currently eat a low-fiber diet, be careful not to ramp up your intake too quickly, which can lead to gas and discomfort. And as you introduce increasing amounts of fiber, make sure you’re also drinking more water as the fiber itself absorbs a lot.

3.    Stay hydrated

One of the most common culprits for constipation is dehydration. Water helps move things along through your digestive tract in a wave-like muscle movement called peristalsis. However, if your body senses that you need more water elsewhere in the body that takes priority. The lower intestine draws water from your stools to redirect it to other parts of your body such as your muscles or brain, making your stools harder to pass.

Choose your fluids wisely. Sipping on water and herbal teas throughout the day are great options to keep you hydrated. Avoid alcohol, which acts as a diuretic and further dehydrates, as well as sweetened beverages. The jury is still out regarding coffee’s effects on digestion. Some people find it leads to heartburn, but scientists haven’t found a direct causal effect. Coffee does have a laxative effect for many people, and it’s best consumed in moderation.

4.    Choose healthy fats

Toss a fiber-rich salad with a bit of olive oil, and stay clear of fat-free dressings. Healthy fats such as olive oil, avocados, and nuts actually help your body absorb nutrients, so don’t be afraid to add them to a meal. In addition, omega-3 fatty acids may help prevent digestive disorders like Crohn’s Disease and ulcerative colitis. Foods high in omega-3 include fatty fish like salmon, chia seeds, hemp hearts and nuts.

5.    Reduce stress

Yes, this is easier said than done. But consider this: Your gut has millions of neurons receiving messages from your brain. When you’re under chronic stress, you’re more vulnerable to stomach aches and other upsets. Plus, when you’re stressed, your adrenal glands release more of the fight-or-flight hormone cortisol, which can lead to cramping as the body redirects hydration from your intestines to your arms and legs.

Try to create a calm atmosphere for meals, and keep dinner conversation pleasant. Tackle long-term stress by introducing more stress-busting mindful activities such as yoga or walks. Many people have success with meditation, especially practices geared towards digestive issues.

6.    Eat mindfully

Part of making mealtimes less stressful can simply mean slowing down. Avoid eating on the go and try to make a policy of eating while sitting down, at a table, instead of in your car or while running to another activity. Turn off the TV and pay attention to the pleasure of a good meal.

Use your senses throughout a meal – taste, smell, textures – food should be enjoyed after all. Savour every bite instead of absent-mindedly snacking while thinking of something else and you’ll improve digestion by preventing overeating to the point of feeling too full.

7.    Chew your food well

What’s the rush? When you chew your food, you’re starting the digestive process, so it follows that more chewing breaks down your food more thoroughly. Plus, chewing slowly helps you to focus on your food in a more conscious manner and, in turn, reduces stress. Aim to chew your food 20 – 30 times before swallowing to aid the digestive process.

8.    Get moving

It’s simple: When you move, your digestive system moves. That might sound overly simplistic, but scientists have found that exercise can improve the rate at which you digest food. The peristalsis process speeds up with the increase in blood flow and the triggering of various movement receptors in your colon, pushing food through the digestive tract at a regular pace. Exercise also reduces stress, boosts energy, improves mood and heart health.

9.    Clean up your habits

You can add “better digestion” to the many reasons to quit smoking and cut down on alcohol consumption. Some smokers feel that smoking helps them stay regular, but like caffeine, that is due to a stimulant effect that can be irritating. Smoking also greatly increases the risk of acid reflux, peptic ulcers, Crohn’s disease, and cancer of the colon. If this is you, we can work with you on creating a health plan to help you cut out smoking – while practicing other good digestion habits – so you won’t feel the need to rely on cigarettes.

10.  Maintain the microbiome

Your digestive tract contains trillions of bacteria supporting gut health. Maintaining that microbiome is essential for avoiding digestive problems like gas, bloating, constipation, and diarrhea. A healthy gut microbiome is also essential for mental health, as the gut is the main site for the production of our happy hormone, serotonin.

These tips can help your maintain balanced levels of the right kind of gut bacteria:

  • Because the microbiome contains many different types of bacteria, be sure to eat a wide variety of foods to help sustain them.
  • Good bacteria help digest some types of fibers, so following a high-fiber diet stimulates their growth.
  • Fermented foods help replenish good bacteria, so choose foods like unsweetened yogurt, kimchi, kefir, tempeh, and sauerkraut when possible.
  • Probiotic supplements can help maintain a good balance in your gut. Research suggests they’re an effective supplement to reduce the symptoms of existing digestive problems, although they may be less effective at preventing problems.

Don’t let digestive problems hold you back from enjoying life. If you’d like to talk about further strategies, or want help creating a plan to implement these tips, give us a call!

References:

Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713.

 Everhart JE, editor. The burden of digestive diseases in the United States. US Department of Health and Human Services, Public Health Service, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases. Washington, DC: US Government Printing Office, 2008; NIH Publication No. 09-6443.

Boekema PJ, Samsom M, van Berge Henegouwen GP, Smout AJ. Coffee and gastrointestinal function: facts and fiction. A review. Scand J Gastroenterol Suppl. 1999;230:35-9. doi: 10.1080/003655299750025525. PMID: 10499460.

Oettlé GJ. Effect of moderate exercise on bowel habit. Gut. 1991 Aug;32(8):941-4. doi: 10.1136/gut.32.8.941. PMID: 1885077; PMCID: PMC1378967.

McFarland LV. Use of probiotics to correct dysbiosis of normal microbiota following disease or disruptive events: a systematic review. BMJ Open. 2014 Aug 25;4(8):e005047. doi: 10.1136/bmjopen-2014-005047. PMID: 25157183; PMCID: PMC4156804.

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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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How to Approach Arthritis Naturally

If you’ve ever suffered from joint pain, you know how much of a headache it is. All the aches and pains of arthritis make moving your joints unnecessarily difficult, and the prospect of your symptoms worsening over time is daunting, to say the least.

What if I told you there are therapies available that are both natural and effective?

In this article, we’ll take a look at what the latest research says about supporting arthritis naturally.

What is Arthritis?

There are a number of reasons arthritis can develop: from autoimmunity to gout, infectious bacteria, and even Lyme disease… the list goes on, and there are as many varying symptoms as there are causes.

Today, we’ll focus on the two main categories of arthritic pain:

  • Autoimmune
  • Degenerative

Autoimmune Arthritis

Autoimmune arthritis is what we see in Rheumatoid Arthritis, Psoriatic Arthritis, and Lupus.

These conditions are systemic — meaning the entire body is affected. Inflammation courses throughout the body and disturbs the delicate joint cavity. Often, the body’s own immune system malfunctions and directs excessive inflammation to the joints.

Antibodies Attack Your Own Tissues

In rheumatoid arthritis, an auto-antibody (called rheumatoid factor) is created which mistakenly attacks one of the body’s natural antibodies: IgG. Only a portion of IgG is targeted, but it leads to a larger problem: cross-reactivity – an antibody attack on your own tissues.

Once this auto-antibody attack has occurred in the body once, rheumatoid factor can no longer distinguish between IgG and the synovial membrane of the joint. As a result, the joint itself will be slowly destroyed.

How Autoimmune Arthritis Progresses

Autoimmune types of arthritis often affect joints symmetrically (meaning both sides of the body are equally affected). This chronic disease leads to pain, stiffness, swelling, and limited range-of-motion in multiple joints. But it may start slowly with just a few small joints – stiffness in the hands is a typical early symptom.

If you have autoimmune arthritis, it’s important to work closely with your healthcare team to obtain a diagnosis and develop an ongoing maintenance and prevention plan. Some arthritic conditions, such as systemic lupus erythematosus (SLE), can be life-threatening.

Degenerative Arthritis (aka Osteoarthritis)

Degenerative joint disease — or osteoarthritis — is the most common disorder of the joints, occurring in about 10% of people over the age of 60.

Why Do Some People Develop Osteoarthritis?

Previous Joint Issues

Often considered an “inevitable” part of aging, osteoarthritis is a bit of a misnomer. While there is inflammation (hence the “-itis”), the inflammation occurs after joint damage or in a naturally malformed joint.

Metabolic Conditions

Most people suffering from osteoarthritis typically have no precursing conditions. It can, however, develop as a result of metabolic disorders (such as diabetes).

How Does OA Attack the Joints?

The wear and tear seen in degenerative joint disease targets the “hyaline cartilage”, which is there to ensure friction-free movement and proper dispersal of weight across the bone.

Protective chondrocytes

For years, this damage is mitigated by chondrocytes. These helpful little cells replace the worn-out cartilage with fresh, strong hyaline cartilage. As we age, however, it’s hard for them to keep up.

Conventional Treatments for Osteoarthritis Increase Degeneration

It’s common for doctors to prescribe NSAIDs (non-steroidal anti-inflammatory drugs) for arthritic pain. Unfortunately, these NSAIDS prevent chondrocyte formation — this only exacerbates the loss of cartilage.

So what other therapies are there to treat arthritis?

We’re glad you asked!

Supporting Arthritis with Functional Medicine

While conventional treatment options for your arthritis may differ depending on whether it’s autoimmune or degenerative, some natural therapies prove helpful regardless of the type of arthritis causing the pain. We’ll go over a few of these today.

Arthritis is different for everybody, and every body is unique, so make sure you talk to your Functional doctor to determine which options are best for you.

Herbal Support for Arthritis

Anti-inflammatory Herbs

We can’t emphasize the impact inflammation has on arthritis enough. So how do we prevent further joint degeneration by inflammation? One of the most well-researched anti-inflammatory herbs is… (drum-roll please) — Turmeric!

Turmeric

Turmeric, or Curcuma longa, has a well-established track record for fighting inflammation in the body. But the bioavailability of turmeric (how much enters the circulation and thus affects the body) is often poor.

Fortunately, recent research indicates how to get the biggest bang for your buck. You’ll want to take a nano-particle turmeric supplement.  Your functional doctor can help you find the right version.

Analgesic Herbs

Analgesic medications relieve pain. The same is true of botanical analgesics which come in all shapes and sizes.

Cayenne Pepper

Topical analgesics can be extremely helpful for your arthritic pain. One prominent botanical is cayenne pepper. Often delivered as a salve, cayenne pepper can be rubbed onto the skin over sore joints.

Essential Oils

Wintergreen, camphor, and eucalyptus also make excellent topical analgesics. The volatile oils in these herbs absorb easily through the skin and have been researched for their effectiveness in reducing pain.

CBD

One increasingly popular analgesic botanical is cannabidiol (or CBD). This non-psychoactive compound is a close cousin of THC. Found in cannabis and hemp, CBD is particularly effective as a topical analgesic for joint pain (especially in rheumatoid arthritis).

Navigating the new world of CBD products can be daunting for some. Feel free to reach out to your functional physician for help.

While pain relief doesn’t address the underlying cause of your arthritis, it can help you get back on your feet and into the world you love.

Hydrotherapy

Speaking of pain relief, one fast-tracked route to happier joints is hydrotherapy.

Hydrotherapy uses contrasting water temperatures to circulate blood and lymph throughout the body. Warm water is a vasodilator: it relaxes blood vessels (which lowers blood pressure). Cold water, on the other hand, is a vasoconstrictor: the blood vessels narrow and pressure jumps.

By alternating the water temperature, the blood vessels around your joint first relax and dilate, and then quickly (under cold water) tighten and constrict. By repeating this back-and-forth, you can effectively flush the blood, lymph, and inflammation that has accumulated around the joint.

How to Get Started with Hydrotherapy at Home

The technique is very simple.

Place your painful joint under the faucet or showerhead. Start with warm water (enough heat to make your skin pink). Once the skin shows a flushed tone, switch the temperature to cold — as cold as you can handle. Blast the chilly water for 20-30 seconds.

That’s all there is to it!

Repeat the warm-cold sequence for about two minutes. You may find yourself at the faucet several times a day. It’s quick, free, and easy to do when you’re in pain.

Lifestyle Factors That Can Support Arthritis

More than ever before, researchers are uncovering direct links between auto-immune conditions and gut health.

Gut Health

Recent studies on rheumatoid arthritis reveal changes in the gut microbiome (the diverse bacteria in our GI tract). Two species in particular show specific alterations in RA. The Haemophilus species are depleted, while the lactobacillus salivarius species are over-represented.

What do these changes mean?

In cases of auto-immune arthritis, it means that the gut microbiome may be involved in the development of the condition. This can translate into actionable therapeutic options in light of other recent studies.

Probiotics & the Microbiome

The use of probiotics to alter the gut microbiome, for example, is a hot topic in the health community.

Probiotics have shown therapeutic benefits for rheumatoid arthritis. Comprised of tiny exogenous bacteria, probiotics have immune-modulating effects (helping the immune system function appropriately) and can help decrease inflammation. Talk to your FD to see if probiotics are a sensible option for you.

Reducing Arthritis Triggers With an Elimination Diet

Along a similar vein, let’s examine elimination diets.

If you have autoimmune conditions, your food sensitivities can affect the overall reactivity of your immune system. The idea is that by identifying and removing food triggers, your immune reaction (read: inflammation) may decrease.

You can start an elimination diet with the help of your functional medicine practitioner. Your doctor can give you a list of foods that are potential triggers. You’ll stop eating these for a while, and then (one by one) re-introduce each food. Any sensitivity or reaction is noted and addressed.

Food Sensitivity Testing

Your doctor may decide to order food-sensitivity tests, too, which can provide you with a list of potential suspects unique to you which may not be on the list of typical trigger foods.

Some foods are easier to avoid than others. A diet plan can help you find the right recipes and natural ingredients to help you enjoy your meals while reducing the risk of an overactive immune response.

The Role of Exercise In Arthritis

When you suffer from joint pain, exercise and physical movement can be rather difficult. But remaining physically active is an important component for your overall health. It is important to try and stay active even with arthritis.

If you experience a flare-up of your arthritic pain, scale back your daily exercises. No harm, no foul.

Functional Movement

Functional exercise trains the body for the everyday movement and activities performed in real life and boasts many benefits for arthritis. It can delay Rheumatoid Arthritis disease development, according to recent studies. These exercises also enhance joint function and reduce painful joints, including morning stiffness.

Rest

In general, rest helps swollen and inflamed joints. If you feel fatigued, it’s also important to rest and recuperate. However, during these times, gentle range-of-motion (ROM) exercises help keep your joints flexible.

Final Takeaway

As you can see, there are many natural ways to support your body when suffering from arthritis. You have options! Functional and lifestyle therapies have been shown to offer significant, medication-free relief for those dealing with arthritis. Use caution when starting a new regimen even with natural therapies, it’s always best to work with a professional for guidance specific to your unique body and health issues.

Your Functional doctor can help you find solutions for your arthritis. Acupuncture, laser therapy, and even liver support may all play a role in your individualized treatment plan. Reach out for more details today!

References:

Daily JW, Yang M, Park S. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Med Food. 2016;19(8):717-729. doi:10.1089/jmf.2016.3705

Mohammed AT, Khattab M, Ahmed AM, Turk T, Sakr N, M Khalil A, Abdelhalim M, Sawaf B, Hirayama K, Huy NT. The therapeutic effect of probiotics on rheumatoid arthritis: a systematic review and meta-analysis of randomized control trials. Clin Rheumatol. 2017 Dec;36(12):2697-2707. doi: 10.1007/s10067-017-3814-3. Epub 2017 Sep 15. PMID: 28914373.

Wang L, Gao C, Zhu D, Chen LH. [Effect of functional exercises on patients with rheumatoid arthritis: a meta-analysis]. Beijing Da Xue Xue Bao Yi Xue Ban. 2018 Dec 18;50(6):991-997. Chinese. PMID: 30562770.

Zhang X, Zhang D, Jia H, Feng Q, Wang D, Liang D, Wu X, Li J, Tang L, Li Y, Lan Z, Chen B, Li Y, Zhong H, Xie H, Jie Z, Chen W, Tang S, Xu X, Wang X, Cai X, Liu S, Xia Y, Li J, Qiao X, Al-Aama JY, Chen H, Wang L, Wu QJ, Zhang F, Zheng W, Li Y, Zhang M, Luo G, Xue W, Xiao L, Li J, Chen W, Xu X, Yin Y, Yang H, Wang J, Kristiansen K, Liu L, Li T, Huang Q, Li Y, Wang J. The oral and gut microbiomes are perturbed in rheumatoid arthritis and partly normalized after treatment. Nat Med. 2015 Aug;21(8):895-905. doi: 10.1038/nm.3914. Epub 2015 Jul 27. PMID: 26214836.