Do you have chemical sensitivities? Tips for improving

746 chemical sensitivities

Do perfumes or heavy fragrance make you gag or trigger your inflammation or autoimmune symptoms? Do scented products, gasoline fumes, car exhaust, tire stores, new rugs or carpet, or other sources of chemical odors give you headaches, fatigue, and other symptoms? You are not alone. An increasing number of people suffer from migraines, rashes, fatigue, mood changes, autoimmune flare-ups, and other symptoms when they encounter chemical scents, odors, or fumes. Even products we used to associate with freshness and cleanliness, such as scented dryer sheets, can trigger debilitating symptoms.

The toxins in environmental chemicals have myriad short and long-term health effects and should be avoided by all people. However, some people become extremely sick from even mild exposure, which can limit their ability to be in public, their careers, relationships, and where they live. Just a walk in the neighborhood can turn toxic when the neighbor is running their dryer.

These people are suffering from a breakdown in the immune system called toxicant-induced loss of tolerance, or TILT. This is a disorder in which the body is no longer able to tolerate chemicals. Also referred to as multiple chemical sensitivities (MCS), TILT is often accompanied by food sensitivities, autoimmunity, sensitivity to electromagnetic frequencies from sources such as cell phones and computers, and even jewelry.

This is because the same underlying loss of immune tolerance is at the foundation.

How someone with TILT reacts depends on how they express inflammation and immune dysregulation. Reactions include asthma, migraines, depression, anxiety, fibromyalgia, fatigue, brain fog, memory loss, incontinence, neurological dysfunction, and rashes.

Research shows primary reason people develop TILT is depletion of the master antioxidant: glutathione. If the body’s glutathione levels are healthy, the risk of TILT and other immune-based disorders is much lower.

A healthy gut microbiome is increasingly being shown as a vital factor in preventing chemical sensitivities. The gut is the seat of the immune system and our gut bacteria profoundly influence all aspects of health, including immune function. When gut bacteria are not diverse enough or over ridden with bacterial infection, the immune system cannot respond appropriately to threats and becomes overzealous, reacting to everything.

Addressing leaky gut, inflammatory foods in the diet, and gut inflammation are equally important.

Deficiencies in vitamin D and omega-3 fatty acids, chronic system inflammation, and chronic or acute stress are other factors that can contribute to the development of chemical sensitivities.

If you have autoimmune disease, be especially careful with toxic chemicals in everyday household and body products. Autoimmunity means the immune system is already hyper reactive and thus more prone to TILT.

Reducing chemical sensitivities can require a thorough functional nutrition protocol. Strategies include boosting glutathione levels, eating a wide and ample variety of vegetables to diversify your gut bacteria, shoring up on vitamin D and omega 3 fatty acids, exercising regularly to boost immune-taming endorphins, practicing stress relief techniques, and following an anti-inflammatory whole foods diet.

Keeping your immune system resilient and stable with a customized functional nutrition approach can help prevent and reduce chemical sensitivities. Ask me for more advice.

Try new veggies and fruit to boost healthy gut bacteria

744 diversity gut bacteria with veggies

Want to improve your mood, health, and brain function? An ample and diverse supply of healthy gut bacteria has been shown to be essential, and that is best obtained through eating lots of different kinds of produce. Try going out of your comfort zone in the produce aisle and incorporating some new varieties of vegetables and fruits.

The digestive system is host to nearly four pounds of bacteria — some considered “good,” some considered “bad” — and while both have roles to play, it’s critical to actively support the good bacteria to avoid leaky gut, SIBO (small intestine bacterial overgrowth), and systemic inflammation, all of which contribute to autoimmunity and other chronic illnesses.

Gut bacteria rely on the fiber from fruits and vegetables as a source of energy. When bacteria metabolize fiber, they produce short-chain fatty acids (SCFA), vital compounds that regulate immune function, reduce inflammation, and boost brain health.

Support gut bacteria with plentiful and varied produce

Simply eating plentiful — and diverse — fruits and vegetables is one of the best ways to support a diverse population of bacteria in your gut. Also, probiotics work best in a gut environment that’s already being supported with plenty of fiber – from the fruits and vegetables on your plate.

The recommended produce consumption is seven to 10 servings a day. That may sound like a lot, but one serving is only a half cup of chopped produce, or a cup of leafy greens. Aim for produce low on the glycemic scale — sugary fruits may create problems for those with unstable blood sugar.

Expand your options with new and unusual produce

If you are looking to expand your consumption of produce and need some inspiration, seek out some of these fresh fruits and vegetables at international or health food stores that bring in varieties of produce lesser known in the west:

Ayote is a tropical squash used similarly to summer squash or pumpkin. It can be eaten whole when tender, or when mature, made into a stew, creamy soup, or sweet dessert or pie.

Bitter melon (balsam pear, bitter gourd, bitter cucumber) is a tropical green melon native to Asia, Africa and parts of the Caribbean. Unripe it is bitter, but allowed to ripen, the interior turns a reddish hue and has a sweeter flavor. Cooked like zucchini, bitter melon has cancer-fighting properties, is reported to help cure diabetes, and can help cleanse the body of toxins.

Camote: A starchy white sweet potato that can be prepared and eaten in the same way as the sweet potato. In Costa Rica camotes are used in soups or mashed into puree and served with a bit of milk, butter, and sugar. Camote can also sub for sweet potato in casseroles.

Cherimoya (cherimolia, chirimolla, anone): Native to southern Ecuador and northern Peru cherimoya is the size of a large apple or grapefruit, with a green dimpled skin and a creamy white, sweet-tart flesh. The flavor is a blend of pineapple and banana. Eat cherimoya like an apple, cubed, scooped out with a spoon, or cut in half and peeled. It can also be pureed and used as mousse or pie filling.

Choy Sum (bok choy sum, yu choy sum, flowering Chinese cabbage) looks much like baby bok choy, but its yellow flowers set it apart. The leaves are more bitter than the stems, and the entire plant is edible. Steam or saute, or try blanching and then cooking in oyster sauce.

Daikon Radish (Asian or Oriental radish, mooli, lo bok) is a large white radish with a lighter flavor than small red radishes. Used in kimchi, as a palate cleanser, and as an accompaniment to sashimi, it’s also great in light salads where its flavor isn’t overwhelmed by other ingredients.

Galangal (galanga root, Thai ginger, blue ginger) resembles ginger in appearance, but has a distinct waxy skin ringed with reddish-brown skin. The flesh is white but turns brown when exposed to air. Used in the same way as ginger root, galangal is more spicy and pungent.

Guava: A common tropical fruit, guava can have white, pink, or red flesh. It is eaten fresh, juiced, made into jam or preserves, and used in desserts.

Lemongrass (citronella grass, fever grass, hierba de limón) is a native Southeast Asian plant with a thick woody stem used to flavor dishes. To impart its lemony flavor, bruise the stalks, simmer or saute in the dish, then remove before serving. Lemongrass also makes a nice herbal tea infusion.

Plantain: A staple crop throughout West and Central Africa, India, the Caribbean and Latin America, plantains are used both green and starchy like a vegetable, as well as yellow and sweeter like fruit. Plantains must be cooked. A green plantain can substitute for potato, and ripe yellow plantains are commonly baked, boiled, or fried in coconut oil and served with salt.

Rambutan: Very similar to lychee and longan fruit, rambutan are common in Costa Rican markets. Great for snacks, with a sweet and sour taste somewhat like grapes.

Taro Root (cocoyam, arrow root, kalo, dasheen): A tuber native to Malaysia, its somewhat plain flavor makes it a good host for stronger flavors. In Hawaii, taro is used to make poi; in Indian cooking, slices of taro root are seasoned and fried; it’s also used in China as taro cakes and moon cakes. In the U.S. it’s common to find snack chips made from taro.

Yacón: Also known as Peruvian ground apple, this tuber consists mostly of water and contains inulin, a low-calorie, high-fiber sweetener that aids digestion while inhibiting toxic bacteria.

Yuca (cassava, manioc): Different from yucca, yuca is a starchy tropical tuber that is made into flour for bread and cakes, and can be cooked just like a potato to make chips or mash.

Want to trash your lungs? Use basic cleaning products

743 cleaning products wreck lungs

Smoking is bad for you and cleaning house is good, right? Wrong, if you use conventional cleaning products — you may as well smoke. A new study shows the lung decline over 20 years caused by using conventional cleaning products, which have no federal regulations for health or safety, equals that of smoking 20 cigarettes a day. The toxic chemicals used in cleaning products damage the lungs little by little, adding up to a significant impact that rivals a pack-a-day smoking habit.

The Norwegian study tracked 6,000 women over two decades — women responsible for keeping the home clean, women who cleaned as a job, and women not regularly engaged in cleaning. Compared to the women who didn’t clean house, the regular home cleaners and occupational cleaners who used cleaning sprays and other products showed an accelerated decline in lung function.

This study was the first of its kind to look at the long-term effects of cleaning products on the respiratory tract. Shorter term studies have already established a link between cleaning products — bleach, glass cleaner, detergents, and air fresheners — and an increase in asthma. In fact, the women who cleaned regularly in the Norwegian study also showed an increased rate of asthma.

Household cleaners are toxic and damaging to multiple systems in the body

The lungs aren’t the only part of the body conventional cleaning products damage. They also impact the brain, immune system, hormonal system, and liver.

For instance, phthalates are used in the perfumed scents many cleaning products have. Phthalates lower sperm counts, cause early puberty in girls, and raise the risk of cancer and lung problems.

Perchloroethylene (PERC), a solvent used in spot removers, carpet and upholstery cleaners, and dry cleaning, raises the risk of Parkinson’s disease and cancer.

Although hundreds, if not thousands, of studies have repeatedly demonstrated the toxicity of chemicals in common household ingredients, their use in manufacturing is largely unregulated.

Our over exposure to toxic chemicals has been linked to skyrocketing rates of autoimmunity and even autism, which is a neurological presentation of autoimmunity in many people.

In the past few decades we have seen autism increase tenfold, leukemia go up more than 60 percent, male birth defects double, and childhood brain cancer go up 40 percent.

Helping protect your body from toxins

Unfortunately, it is not possible to be toxin-free in today’s world. Toxins have gotten into our air, water, food (even organic), and our bodies. Everyone carries hundreds of toxins in their bodies, even newborn babies.

When a person has a highly reactive immune system, various toxins and heavy metals can trigger inflammation in the same way a gluten sensitivity can, causing a flare up of autoimmune and inflammatory symptoms. By using functional medicine principles to keep inflammation as low as possible, we can help prevent toxins from becoming immune reactive.

To accomplish this, first avoid toxins as much as possible and use non-toxic products in your home and on your body. The Norwegian researchers suggested cleaning with a microfiber cloth and water.

Also, eat an anti-inflammatory whole foods diet consisting primarily of produce, nurture healthy gut bacteria, exercise regularly, spend time in nature, have healthy social interactions, and supplement with compounds such as vitamin D and glutathione precursors (the body’s master antioxidant). These are a few ways to support the body and make it more resilient to the many toxins it must battle.

Ask me for more information on how to help protect your body from toxins.

Exercise turns back the clock on older hearts

742 exercise heart younger

Our muscles stiffen as we age, including the heart muscles. However, a new study showed that middle aged adults who took up moderate- to high-intensity exercise developed the heart flexibility of someone 15 to 20 years younger. But there is a sweet spot in midlife for this to work. Similar studies on 70-year-olds did not produce the same results.

Going into midlife with a sedentary lifestyle causes the heart to stiffen, shrink, and become less efficient at pumping blood and oxygenating the body. As a result, people develop shortness of breath, fatigue, edema, coughing, and other symptoms of heart disease.

For the two-year study, researchers tracked more than 50 volunteers who ranged in age from 45 to 64. They were healthy but sedentary. The participants were divided into two groups.

The first group did non-aerobic exercise three days a week, including basic yoga, balance training, and weight training.

The second group did moderate- to high-intensity aerobic exercise four days a week. Compared to the first group, this group saw dramatic improvements in their heart health.

Their hearts became noticeably more flexible and could process oxygen more efficiently. One researcher in the study said they were able to take a 50-year-old heart and turn back the clock to a 30- or 35-year-old heart.

These participants became stronger and fitter overall because their more flexible hearts were able to fill with more blood and pump more blood to the rest of their bodies during exercise.

The group who did the non-aerobic exercise three days a week saw no change in their heart flexibility or efficiency.

Interval training is key to a healthier heart

The key to the study subjects’ dramatic heart health improvement wasn’t just aerobic exercise, but aerobic exercise that incorporates interval training — short bursts of high intensity with short rests in between.

Although there are many ways to do high-intensity intervals, the study subjects did “4X4” training: four minutes at 95 percent of maximum ability followed by three minutes of active recovery, done four times.

The magic lies in pushing the heart to near its maximum ability, which forces it to work harder and pump more blood.

However, the window for this magic apparently closes if you wait too long. People in their mid-forties to early sixties still have flexible enough heart tissue to effect dramatic results. Once you are older, your blood vessels may be too rigid.

Interval training excellent for the aging brain

People who take up interval aerobic training typically report overall increased well being and feeling happier.

When the brain receives more blood flow and oxygen from a healthier heart, its function improves too. Also, interval training releases a number of hormones and neurochemicals that boost brain performance, improve mood, and lower inflammation.

For instance, endorphins released during exercise not only make people feel happier, they also dampen inflammation.

High-intensity interval training also boosts brain-derived neurotropic factor (BDNF), a brain chemical necessary for the formation of memories and for learning and recall, important qualities to hang onto as we age.

People with sedentary lifestyles may feel daunted by the idea of high-intensity workouts. Luckily there are many options for guided workouts these days. For instance, Orange Theory Fitness is a chain of gyms around the country that show you your heart rate on a large monitor during guided workouts so you can begin to learn what sort of exertion is required to get your heart rate up to its near maximum.

Although it’s important to push your heart, it’s also important not to overdo your exercise routines. Over exercising raises inflammation and can trigger or exacerbate chronic inflammatory or autoimmune conditions. However, when you exercise within a healthy range, exercise has anti-inflammatory effects.

Leaky gut raises risk of artery plaque and heart disease

741 leaky gut equals artery plaque

Many people think the main keys to avoiding arterial plaque and heart disease are to watch cholesterol, avoid smoking, and exercise. But what is less known is how dependent your heart health is on your gut. If you have digestive problems, multiple food sensitivities, or chronic inflammation, these could be signs your gut health is putting your heart health at risk.

If you have digestive problems, chronic pain or inflammation, multiple food sensitivities, or an autoimmune condition you aren’t managing, chances are you have a leaky gut.

Leaky gut is also referred to as intestinal permeability. It means the lining of the small intestine has become inflamed, damaged, and overly porous. This allows undigested foods, bacteria, molds, and other antigens to enter into the bloodstream. Because these compounds don’t belong in the sterile environment of the bloodstream, the immune system views them as toxic and attacks them, causing inflammation. This chronic inflammation plays a role in many health conditions, which can include artery blockages and heart disease.

Inflammation from leaky gut clogs arteries

Inflammation from leaky gut can be a primary factor in causing arterial plaque and blockages. In fact, patients with heart disease show higher incidences of leaky gut compared to those who don’t have heart disease.

Inflammation creates lesions on arterial walls. The body “bandages” them up with cholesterol, which becomes plaque. This process is known as atherosclerosis.

Inflammation not only promotes plaque in the arteries, it also weakens the stability of this plaque. Plaque stability is important to prevent heart attacks. Rupturing of plaque causes it come loose and block the artery, starving the heart of blood and leading to a heart attack.

Leaky gut is recognized as a primary factor in causing chronic inflammation that not only can clog your arteries, but also inflame your joints, cause skin issues, inflame your brain with symptoms of brain fog, depression, or memory loss, or trigger autoimmunity. Inflammation affects each of us differently depending on our genetics and environment.

Pathogens from leaky gut damage arteries

Leaky gut also promotes arterial plaque and heart disease in another way — by allowing infectious bacteria and other pathogens into the bloodstream.

Our guts are home to several pounds of a diverse array of gut bacteria. New research shows how vital these gut bacteria, called the microbiome, are to all facets of our health. The microbiome produces vital nutrients, activates anti-inflammatory plant compounds, regulates metabolism and immune function, and influences brain health and function.

Unfortunately, Americans have by far the unhealthiest microbiomes of the populations studied. Many Americans not only lack diversity in their healthy gut bacteria, but they also have too much bad, inflammatory bacteria in their guts.

Gut bacteria have also been linked to obesity, triglyceride levels, and cholesterol levels. People with healthy blood lipid levels also showed more diversity of gut bacteria.

Many people develop leaky gut in part because of poor stomach health and infection from h. pylori, the bacteria that causes stomach ulcers. H. pylori has been linked with irregular heart rhythms (atrial fibrillation), which increases the risk of heart failure.

Don’t let your gut sabotage your heart. Ask me how we can work together to shore up the health of both with proven functional nutrition strategies.

Food quality, not calories, matter in managing weight

739 food quality over caloriesIf there is one thing Americans love, it is a prescribed diet, and the internet abounds with rules for grams of protein, fats, and carbohydrates, genetic and body type diets, calorie counting, and so on. But a recent 12-month study found focusing on whole foods and ditching sugars and processed foods resulted in weight loss and improved health for the subjects.

The study, published in the Journal of the American Medical Association, showed it didn’t matter whether the diet was low-carb, low-fat, the genetic factors, or insulin response issues.

Here is what the subjects were told to eat:

  • Nutrient-dense, minimally processed, whole foods cooked at home as often as possible.
  • Fresh vegetables
  • Fresh fruits
  • Legumes and whole grains for the low-fat group
  • Grass-fed meats and salmon for the low-carb group
  • Lean meats for the low-fat group
  • Nuts and nut butter
  • Healthy fats for the low-carb group
  • Low-fat dairy for the low-fat group
  • Hard cheeses for the low-carb group

Here is what all participants were told to avoid:

  • Products made from refined flour: Breads, pasta, bagels, muffins, etc.
  • White rice
  • Sugary snacks and beverages
  • Fruit juice
  • Processed foods, even if they were low-fat or low-carb

Participants were also encouraged to follow national guidelines for physical activity but generally did not change their exercise routines.

After 12 months in the study, which included nutritional counseling and support, the low-carb group lost an average of 13 pounds while the low-fat group lost an average of 11.7 pounds. Both groups also saw improvements in body fat, blood sugar, and blood pressure.

However, individually, some members of the study gained weight while some lost as much as 50 to 60 pounds. Those who lost the most weight were the ones who reported changing their relationship with food. They no longer snacked in the car or in front of the television and they cooked at home more often.

The researchers concluded it is time to shift the national focus from calories to nutrient-dense foods.

What this study means for functional medicine

In functional medicine, we always emphasize the importance of a whole foods diet and avoiding processed foods and sugars.

However, people managing complex health conditions may need to go beyond a basic whole foods diet as grains and dairy are inflammatory in many people.

Dairy and gluten are common triggers in people with autoimmunity and many feel better avoiding them. Many people also find they react to other grains, such as corn. The lectins in legumes pose a problem to some as well.

This study is great because it cuts through the clutter of complex dietary recommendations — and the industries built on them — and shows the value of getting back to the basics of human nutrition.

If you suffer from a chronic inflammatory condition or autoimmune disease, that is a great first step. However, if you continue to have problems, you may need to temporarily follow an elimination diet to identify dietary triggers of inflammation. Ask me for more advice.

Gluten and dairy are like addictive drugs to the brain

738 gluten dairy addictiveScientists have proven what many of us have learned the hard way: Gluten, dairy, and processed foods trigger addictive responses in the same way commonly abused drugs do. The more processed (i.e., high carb) and fatty a food is, the more likely it is to cause addiction, and the most addictive foods contain cheese, with pizza taking top honors.

This is due in part to the high-glycemic load of these foods — processed carbs, like pizza crust or a donut, are rapidly absorbed by the body and quickly spike blood sugar before causing it to crash. This triggers areas of the brain as well as hormonal responses that stimulate cravings.

In fact, in a 2013 study, scientists used brain scans to observe brain function after subjects ate foods high in processed carbohydrates as well as foods low on the glycemic index, such as vegetables.

They observed that the subjects who ate the processed foods were hungrier and experienced surges and crashes in blood sugar in contrast to the low-glycemic eaters. They were also more prone to overeating and to choosing more high-glycemic foods compared to the low-glycemic eaters, whose blood sugar remained stable.

Brain scans showed the subjects eating the starchy foods also exhibited more blood flow to the right side of the brain in areas associated with reward, pleasure, and cravings in the high-glycemic eaters. This can drive people to overeat and indulge in yet more starchy foods, perpetuating a vicious cycle.

We also know high-carb foods cause imbalances in the hormones insulin and leptin, which increase hunger and promote fat storage over fat burning.

Gluten and dairy cause opioid responses

Gluten and dairy can be addictive for additional reasons — they trigger an opioid response in the brains of some people. In fact, these people may go through very uncomfortable withdrawls when they go cold turkey off these foods.

The opioid created by the digestion of milk protein is called casopmorphin while the gluten opioid is called gluteomorphin.

These food-derived opioids activate the same opioid receptors in the brain that respond to prescription pain pills and heroin.

The effect is compounded in processed cheese and processed gluten products.

The worst part of a food-based opioid sensitivity is that going gluten-free or dairy-free can cause severe withdrawal symptoms. These can include depression, mood swings, or worsened gut problems.

It is similar to heroin or pain pill withdrawals, only not as severe.

Because gluten and dairy are among the most common causes of food sensitivities, many people have to eliminate them from their diet. Although this is difficult for most everyone, for the person who also experiences opioid responses to them, going gluten-free and dairy-free can mean a couple of weeks of misery.

If this occurs, plan ahead and know you have to weather the withdrawal symptoms until you’ve kicked the addiction.

It’s important to further support yourself by avoiding high-glycemic processed foods so you don’t trigger your brain’s craving mechanisms.

For more advice, contact me.

Increase in autoimmunity rates linked to leaky gut

735 leaky gut autoimmunityAutoimmunity, a disorder in which the immune system attacks and destroys body tissue, is one of the most prevalent diseases today, affecting predominantly women. Traditionally, autoimmune disease was thought to be primarily a genetic disease, but research increasingly shows that while genetics play a role, intestinal permeability, or leaky gut, is also an important factor. This means your diet can determine whether you develop autoimmunity.

Examples of common autoimmune diseases include:

  • Type 1 diabetes
  • Celiac disease
  • Multiple sclerosis
  • Crohn’s disease
  • Hashimoto’s hypothyroidism
  • Psoriasis
  • Rheumatoid arthritis
  • Vitiligo

Leaky gut triggers autoimmunity

Leaky gut is a condition in which the lining of the intestines become damaged and overly porous, allowing bacteria, yeast, undigested foods, and other pathogens into the bloodstream where they trigger inflammation. Leaky gut keeps the immune system in a hyper zealous state. This eventually makes the immune system more likely to start attacking the body tissue it was designed to protect, causing an autoimmune condition.

People can develop leaky gut for a variety of reasons, but the most common is linked to inflammatory foods in the diet. These can include too much sugar, processed foods, junk foods, and fast foods. Also, many people have undiagnosed food sensitivities, such as to gluten, dairy, egg, or other foods. These can damage the gut lining if you have an inflammatory reaction to them.

Gluten, in particular, is notorious for its ability to cause leaky gut and trigger autoimmunity. In people who have a gluten intolerance, gluten triggers inflammation in the gut and elsewhere in the body every time they eat it. In gluten sensitive individuals, gluten also acts on messenger compounds in the intestinal wall to make it more permeable. This allows more inflammatory factors into the bloodstream, including more gluten, in a self-perpetuating vicious cycle.

For some people, simply going gluten-free can repair a leaky gut and dampen autoimmunity.

Other causes of leaky gut that trigger autoimmunity

Knowing why you have leaky gut is an important strategy in not only in repairing it, but also in dampening autoimmunity. Below are some known causes of leaky gut that can, in turn, trigger autoimmunity:

  • Gluten sensitivity
  • Inflammatory foods (sugars, junk foods, fast foods, etc.)
  • Alcohol
  • Medications (corticosteroids, antibiotics, antacids, some arthritis medications)
  • Infections (poor gut bacteria balance, H. pylori, small intestinal bacterial overgrowth, yeast, parasites, and viruses)
  • Chronic stress
  • Hormone imbalances
  • Processed foods, artificial food additives, thickening gums
  • Environmental toxins
  • Vitamin D deficiency
  • Autoimmunity (although leaky gut triggers autoimmunity, autoimmunity can also cause leaky gut, especially if the immune attack is against tissues of the gut)

Repairing leaky gut can help dampen autoimmunity

Repairing leaky gut has been shown to help many people dampen autoimmunity and even put it into remission. This involves briefly following an elimination diet to figure out which foods are triggering inflammation in you, following guidelines to restore or maintain oral tolerance, and including some nutritional compounds to support the healing of your gut lining.

How do you know if you have leaky gut?

Many people aren’t aware they have leaky gut. The condition has only recently been accepted as valid by conventional medicine, and many doctors may still not know about it. However, some symptoms to look out for include bloating, gas, constipation or diarrhea, food sensitivities, and inflammation in other parts of the body, such as the joints, skin, or brain (brain fog, depression, slow thinking, fatigue, etc.)

When autoimmunity causes leaky gut

Sometimes autoimmunity itself causes leaky gut as it creates chronic inflammation that can damage the gut wall. This is particularly true in the case of autoimmunity to gut tissue, which may cause symptoms of irritable bowel syndrome.

The Instant Pot: Great tool for a functional health protocol

733 instant potThe beauty of functional medicine is it puts your health journey in your hands. The curse of functional medicine and nutrition is that, compared to popping a pill, eating healthy takes more time, which can feel stressful. Enter the Instant Pot, a relatively new kitchen appliance that is simple to use, makes it easy to stick to a whole foods diet, and takes a lot of stress out of cooking when your schedule is hectic.

What makes the Instant Pot so great when you’re following a functional health protocol?

The Instant Pot’s success is in its multiple features and that it produces consistent results. The Instant Pot sautés, foolproof pressure cooks, slow cooks, makes yogurt, functions as a rice cooker, and quickly makes bone broths.

It is conducive to big batch meals that will create nutritious leftovers for a few days.

Here are some ways the Instant Pot can help you save time in the kitchen without sacrificing nutrition:

Cooks frozen meats. How many times have you forgotten to put the meat out to thaw for dinner? You can put your frozen meat in the Instant Pot and still have stew for dinner.

Cuts down on dishwashing. The Instant Pot allows you to do multiple things in one pot, cutting down on dirty pots and pans. For instance, you can sauté the onions and brown the meat in the same pot you cook your stew in. Additionally, you can cook in Pyrex bowls inside the Instant Pot, which can then be stored in the fridge and used as a lunch container.

Removes the stress of timing. Once you put your meal in the Instant Pot, you press a button for how long it needs to cook and then you can walk away. Not only will it shut itself off, it will also keep food warm for up to 10 hours. It makes reliable hard boiled eggs, and some people even crack their raw eggs into a bowl before cooking for a quick and easy egg salad that doesn’t require peeling egg shells.

Takes the complexity out of pressure cooking. The Instant Pot’s most popular feature is pressure cooking, which radically shortens cooking times. Best of all, it uses a foolproof design so you don’t have to worry about blowing up your kitchen.

It’s a great slow cooker. One of the most satisfying dinners is the one you make in the morning and it’s waiting hot for you in the evening. In addition to cooking quickly, the Instant Pot is a great slow cooker, and you can brown the meat in the same pot.

Makes dairy-free yogurt. Yogurt is a delicious and convenient snack that is hard to give up when you go dairy-free. Dairy-free yogurts are expensive and filled with thickening gums, which are irritating and immune reactive for many people. The Instant Pot is a great dairy-free yogurt maker, using gelatin or chia as a thickener. You will need to order a high-quality brand of coconut milk however, for a good end result.

Easy squash and root veggie cooking. Peeling and chopping squash and root veggies can be a real deterrent to including them in your diet. No worries, just toss them in the Instant Pot whole and then peel, seed, and chop them after they’re cooked. Cooking more fragile vegetables such as broccoli, however, is best left to the stove top steam basket to avoid overcooking.

These are just a few of the ways the Instant Pot can be a great tool to help you manage a chronic health disorder. Don’t be intimidated by it — the learning curve is quick and you’ll soon be able to intuit how to use it. The internet abounds with tips, recipes, and general enthusiasm to get you up to speed.

Spore probiotics: The latest innovation in probiotics

732 spore probiotics

As we continue to learn how important healthy gut bacteria is for the brain and immune system, interest in cultivating a rich and diverse “gut microbiome” grows. One important tool in this quest are spore-based probiotic supplements. “Spore” is derived from the word “seed,” and spore-based probiotics are a hardy delivery system that germinate in the small intestine and help you colonize your gut with more healthy bacteria.

Modern humans face many challenges to developing and maintaining healthy gut bacteria. In fact, studies of primitive people who live much like our hunter gatherer ancestors did show their guts have about 50 percent more diversity in gut bacteria than the average American. Researchers are finding this lack of microbiome diversity plays a role in many chronic health and brain disorders, including depression and autoimmunity.

Low-fiber, junk food diets, antibiotic overuse, chlorinated water, heavy environmental toxin and pollution loads, chronic stress, alcohol, and various medications all play a role in reducing the diversity and amount of beneficial gut bacteria. As a result, opportunistic and infectious “bad” gut bacteria are able to more easily conquer the gut. This weakens the gut lining, increases inflammation, and promotes brain and mood disorders.

There are many ways we can build a healthy and diverse population of gut bacteria. The most important is to eat a whole foods diet that is predominantly vegetables and fruits. It’s important to vary the kind of produce you eat regularly. It’s also helpful to include cultured and fermented foods and take probiotics. Also, avoid drugs such as antibiotics, NSAIDs, and heartburn medication as much as possible.

Given the challenges the modern gut faces, it’s not a bad idea to make probiotics a part of your routine. This is where spore-based probiotics come in. What makes spore-based probiotics special?

  • They survive the acidic environment of the stomach on their way to the intestines.
  • They resist breakdown by digestive enzymes.
  • They are heat stable and don’t need to be stored in the refrigerator.
  • Some spores are antibiotic-resistant, which means they’re equally beneficial while taking antibiotics.

Once in the small intestine, spore-based probiotics can germinate if you provide the right environment with plenty of plant fiber.

Spore probiotics, and healthy gut bacteria in general, can help improve your health in several ways. They improve the health and integrity of the lining of the small intestine. This lining contains not only bacteria but also plenty of immune cells to defend against bad bacteria, yeast, toxins, undigested foods, and other pathogens that can trigger inflammation if they make their way through the gut lining into the bloodstream.

One strain of spore-based probiotic, bacillus coagulans, has been well studied for its beneficial effect on irritable bowel syndrome (IBS) and Crohn’s disease. Bacillus coagulans produces lactic acid, which has been shown to help protect the gut and boost immune resistance to viruses. It has also been shown to lower cholesterol and reduce pain and stiffness associated with arthritis.

Ask me for more information on how to support healthy gut bacteria and help eradicate bad bacteria to improve immune health.