Myintegrativehealth Blog – Adrenal Fatigue – Natural Hormone Therapy – Thyroid Dysfunction – Pain Relief – Digestive Health

Mention the phrase “food allergies” and most of us imagine those poor kiddos who get near a peanut butter sandwich only to have massive swelling around the eyes and throat, followed by difficulty breathing and hives.  The constellation of these symptoms make up what’s known as an anaphylactic reaction which, unfortunately, has become more and more frequent in the general population over recent years.  In fact, some newer studies suggest that approximately 3-8% of Americans run the risk of anaphylaxis when exposed to any number of foods, although tree nuts, milk and shellfish are at the top of the anaphylactic list.

Even more, we are seeing a less severe variation of these dangerous food allergies, called “allergy sensitivities” that don’t typically cause life-threatening symptoms, but can still be quite uncomfortable nonetheless.  If you have symptoms like indigestion, gastritis, eczema, asthma, celiac disease, arthritis, and even depression, anxiety, and chronic fatigue, it could be a result of a “food sensitivity.”  Additional reports suggest that at least 60% of Americans suffer from symptoms due to adverse food reactions as a result of food sensitivities.

Food allergies/sensitivities may be a reaction to a protein, a starch, a contaminant found in the food (e.g., pesticide residues) or a food additive (e.g., colorings, preservatives, flavor enhancers, etc).  Once the body decides it’s uneasy with a food, a complex cascade of events takes place that can result in either a life-threatening situation (anaphylaxis) or simply the aforementioned unpleasant symptoms.

Driving this reaction is the immune system’s production of multiple types of antibodies.  For example, during an anaphylaxis response, IgE antibodies are produced within two hours of exposure.  These antibodies then bind to specific cells called mast cells and basophils which release their inner contents–histamine.  This is why an anti-histamine, like Benadryl or Quercetin, is often prescribed for allergies.

Yet, it’s the more delayed allergic response found in food sensitivities, one that can take up to 72-hours after exposure, that causes the aforementioned “uncomfortable” symptoms.  This response is usually driven by IgG antibodies and although it can stimulate the release of some histamine, it usually recruits many more players of the immune system, further complicating the reaction in the body.

Studies suggest that dairy, wheat and eggs are the three biggest sources of food sensitivities in people.  How is this determined?  In the past, the skin prick test was used where small amounts of foods were injected into the skin either on the back or forearm.  Now a simple blood test does away with this antiquated test.  These blood tests can measure for both IgG and IgE antibodies and help guide you and your provider in a direction for food avoidance, which is the mainstay of treatment.

So if you suffer from indigestion, asthma, eczema, etc., simply avoiding problematic foods could be your ticket to feeling well.  In addition to elimination, I recommend rotation of food families (e.g., veggies, fruits, meats, etc.) along with assisting the body with its normal digestive processes through the use of pancreatic and stomach enzymes.  Probiotics can be quite helpful as well.

Living in fear of foods because of their potential to make us sick is unnecessary when you recognize there are easy ways to identify possible sources of food allergies/sensitivities.  Combined with practical and realistic interventions you can take to calm the reaction and subsequent symptoms, you can alleviate a multitude of health conditions.

Many of my patients declare their soda consumption as safe by explaining how they “only drink diet soda, without any of that sugar,” while others state “I only drink regular soda, none of that diet stuff.”  Everyone seems to have the belief that one type of carbonated drink is healthier than another.  With so much information out there on the virtues of sweeteners, it is easy to justify your choice. So which is really better, regular or diet? Well, let’s compare and contrast the two.

Regular Soda Pros and Cons

Pros:  Tastes good.

Cons:  The sugar in regular soda causes your blood sugar levels to spike which can lead to insulin resistance, high cholesterol, high blood pressure, heart disease, diabetes, weight gain and premature aging.  Over time, soda can also erode tooth enamel and weaken your bones increasing your risk of osteoporosis.  It can also cause gastritis and acid reflux.

Hmm, that’s pretty heavily weighted on the negative side.  Let’s look at diet soda.

Diet Soda Pros and Cons

Pros:  Tastes good.

Cons:  Ok, diet soda won’t cause your blood sugar levels to spike and crash, but it does contain a lot of harmful chemicals including aspartame. The use of aspartame has increased to replace high fructose corn syrup (HFCS). Like HFCS, aspartame can have many negative effects on all parts of your body.  Neurologically, aspartame can lead to migraine headaches, memory loss, seizures and numbness and tingling in your arms and legs.  Psychiatrically, aspartame may cause depression, anxiety, irritability and aggression.  Your digestive tract will also suffer the consequences of aspartame by causing nausea, vomiting, diarrhea and abdominal pain.  As if these reasons weren’t enough to turn you off of diet soda, it may also cause weight gain, blindness, tinnitus, PMS, thinning of hair and menstrual changes.  And it, too, erodes tooth enamel and weakens your bones.

It looks like we have a tie and no winner.  Both diet soda and regular soda are equally bad for us.

Is it ever good to drink soda?

Yes, if you are stranded in the desert with no other source of hydration, you should drink soda to stay alive. But, short of that or a similar scenario, it is a bad idea to pour all of that sugar and chemicals into your body, especially when there are numerous healthy choices available.

What can I drink that tastes good and will quench my thirst?

First and foremost, learn to love water!  I am always amazed at the number of patients who tell me that they cannot stand the taste of water.  If you fall into this category, try cutting up a piece of fresh produce like lemon, lime, strawberry, cucumber, or mint leaves and put it into a pitcher of ice water. This is a healthy way to add a mild flavor to the water and make it more palatable.  If that’s not enough flavor enhancement for you, Capella and Yum Drops make naturally flavored drops for your water with the good sweetener Stevia. Give them a try, you might love water again.

What should I do with all of my leftover soda?

Apparently it actually can be used to remove corrosive acid off a car battery – diet or regular soda.  Can you see what it does to your body now?  Kick the soda habit, you’ll be happy you did!

R ed paper hearts, heart-shaped boxes full of chocolate, one whole day dedicated to love – it must be February! But this month isn’t just about valentines and chocolate, it is also about the heart; February is heart disease awareness month.

According to the American Heart Association in 2006, 81 million Americans had some form of cardiovascular disease.  About 73 million had high blood pressure, which is a common risk factor for strokes and heart attacks.  But high blood pressure isn’t the only risk factor, others to be aware of include:

• Age
• Gender
• Personal history of cardiovascular events

Ok, so you cannot do anything about those three risk factors, but here are some that you can do something about:

• Smoking
• Diabetes
• Cholesterol (Watch Dr. Christianson’s video on cholesterol)
• Obesity
• Sedentary lifestyle
• Stress

What are the warning signs of a cardiovascular event?

Stroke:

• Numbness or weakness of face, arm or leg, especially on one side of the body
• Confusion, trouble speaking or understanding
• Trouble seeing out of one or both eyes
• Trouble walking, dizziness, loss of balance or coordination
• Severe headache with no known cause

Heart attack:

• Chest pain or discomfort, pain may radiate down left arm
• Pain that radiates to the jaw, neck, back or stomach
• Shortness of breath, with or without chest discomfort
• Cold sweat, nausea or lightheadedness

Cardiac arrest:

• Sudden loss of responsiveness
• No normal breathing (someone does not take a normal breath when you tilt their head up and check for a breath for at least 5 seconds)

It is important to note that men and women are very different.  (You probably didn’t need a doctor to tell you that!)  Women typically don’t manifest the same symptoms of a heart attack as men.  Indigestion and extreme fatigue are the most common early warning signs of a heart attack in women.

New Research

A new study published Tuesday, February 15, 2011, in the Journal of Cardiovascular Electrophysiology shows that the heart’s ability to handle premature contractions (known as heart rate turbulence) may be the strongest indicator of a potential heart attack.  The study showed that even individuals considered to have a low cardiovascular risk are 8-9 times more likely to die of cardiovascular disease if they have abnormal heart rate turbulence. Heart rate turbulence is a measure of how well someone can handle sudden or extreme stress.  At this time, testing heart rate turbulence is not a standard test used to assess cardiovascular risk.  However based on this research, it may soon be.

So what can you do to maintain a healthy heart?

• Eat healthy, nutritious whole foods.  Avoid processed foods, fried foods, and fast foods.  Give your body the fuel it needs to keep it healthy.  This will also help you maintain a healthy body weight and lower your cholesterol levels.
• Remove all sodas (diet and regular) from your diet!  Consumption of sugary sodas leads to diabetes, which is a modifiable risk factor for cardiovascular disease.  But don’t think that you can safely switch to diet sodas.  A recent study shows that people who consume diet sodas have a 48% greater risk of CVD (cardiovascular disease) than those who don’t.
• Get out and move every day! We cannot say enough about the benefits of exercise.  Exercise helps lower other risk factors on this list such as high blood pressure, high cholesterol levels, diabetes, and obesity.  It is also a great stress reliever and helps maintain a healthy body weight. Get your family, friends and neighbors involved, make active living a group event and part of your daily life.
• Maintain healthy, loving relationships with your family and friends.  These are the people who make you happy and who support you when you need them. A smile on your face is great for the heart!
• If you smoke, please stop.  Smoking leads to atherosclerosis which can cause high blood pressure.

Awareness and education is key to understanding how to reduce your risk of heart disease.  See your doctor regularly and ask for help in reducing your risk factors.  It is the best way to show your love for your family, and yourself, in February.

No, not the cereal, K is for Kalium, or potassium as we now call it.  One of the first natural health legends I learned about was a man named Karl Jurak.  The story goes that he was a youth enjoying the Austrian high country, when suddenly he lost all of his strength.  After being forced to wait for rescue, he dedicated his life to combating weakness and fatigue.  He created the KM formula now sold as Natrol.  Back in the day, those who made tonics kept their ingredient lists closely guarded.  Now we know that KM/Natrol’s main ingredient is a substantial dose of potassium.

Potassium carries electrical signals throughout the brain, nerves and muscles.  It is the most abundant electrolyte inside our cells.  Although it is measured in most blood tests, the blood only shows how much potassium is outside our cells.  Since 99% of it is inside the cells, our stores have to get quite low before this shows up as a critical value in lab tests.

Many have argued that pre-modern humans consumed over 10 times as much potassium as sodium.  Now the average American consumes far too much sodium and far too little potassium – they are in nearly equal ratios in the typical diet.  This disparity wears out our kidneys and our blood vessels.

How much potassium should we consume?  The latest report suggests that 4700 mg daily is an adult minimum.  How many bananas is this?  At least 7.  Don’t worry, potassium is abundant in the diet; all produce has lots of it, as do most beans and dairy products.

Potassium pills are over the counter, but they are legally restricted from having more than 99 mg pill.  This is because many prescription medications are not compatible with potassium supplements.

There is a version of salt called Lite Salt that has more potassium than sodium.  It actually tastes fine and works great for cooking.  It even supplies the right amounts of iodine.  There also is one called Nu Salt and another called Salt Substitute that are pure potassium with no sodium.  Um, sounds great but you won’t buy them twice – they taste really bad.

What are the best 10 food sources of potassium?  Bananas don’t even make the list, check them out:

Sweet potatoes

Orange juice

Beet green

White potatoes

White beans

Dates

Tomatoes

Raisins

Yogurt

Clams

If there is anyone anywhere that hasn’t tried the 5 a day drink yet, it is the easiest way I know of to get your potassium.

Next time your tired, cramped, sore or grumpy, try some extra potassium and get your mojo back!

Maybe you’ve heard of Tai Chi and thought it was a fancy form of karate or yoga.  Or maybe you’ve never even heard of it, but you would like some options on how to naturally relieve stress.  Tai Chi is a form of martial arts that combines slow, gentle, controlled movements with mindful breathing. Not only is it wonderfully relaxing, but it is also anti-aging!

Twenty years ago I spent a summer attending classes at Donghai Daxue (Tunghai University) in Taiwan.  Every morning on our way to breakfast, we would walk by a park where 30 or more people were practicing Tai Chi.  Local Taiwanese performed these exercises every morning before going off to work or school.  The movements were very controlled and beautiful, and it was amazing to see so many people moving synchronistically.  At that time, I believe we were told they were doing Qi Gong.  There are a lot of opinions as to the difference between Tai Chi and Qi Gong; the two terms are often used interchangeably.  I think that one of the simplest definitions is that Tai Chi is an extension of Qi Gong.  It still utilizes breath work and gentle movement, but it also incorporates some martial arts movement.  But don’t be afraid!  It is not a combative exercise; however, it might teach you some self-defense maneuvers.

What I love about Tai Chi is that you do not have to be an elite athlete to do it. Its gentle movements are very healing for those with joint problems, fatigue, or who are just very de-conditioned.  This form of exercise strengthens muscles, improves balance and flexibility, and improves mental focus.  Studies have shown that it is effective in lowering blood pressure, decreasing stress, and improving the quality of sleep.   It can be performed standing or sitting.  What is important is the focus of your mind and the coordination of your breath with every movement.  It teaches people how to release the stress and emotions that get locked in the body which can lead to chronic disease and pain.

I highly recommend attending a Tai Chi class.  It is always important to work with a certified instructor to make sure that you are performing each exercise correctly.  It is also amazing to feel the synergy of working through each movement with a group of people.  However, once you are comfortable with the principles of Tai Chi, you can purchase a DVD and perform the exercises right in the comfort of your own home.  That way you don’t have to worry about your schedule conflicting with the Tai Chi class schedule, but you still get the healing and relaxing benefits!

Early release of an article I just did for Networking News.

Natural Treatments for anxiety

The most common mental health disorders are the anxiety states. These can manifest as intrusive fears, persistent worry, compulsions and irritability. For many they can also cause numerous physical symptoms including back pain, headaches, poor digestion and tingling hands. Although the vast majority of those with anxiety do not seek treatment, it can respond very well to mediation, biofeedback, exercise, talk therapy and anxiety reducing supplements.

A recent literature review evaluated the anxiety reducing effects of various natural supplements including L-Lysine, L-Arginine, Kava-Kava, Passifloria, Magnesium and St. John’s Wort. 1

The studies evaluated did not show Magnesium and St. John’s Wort to be effective against anxiety. Yet evidence showed that L-Lysine, L-Arginine, Kava-Kava, Passifloria were effective treatment options.

Kava is a favorite recommendation of mine. At low doses it can eliminate anxiety without sedation. It also acts as a gentle muscle relaxant. It has been safely used in the Polynesian islands for centuries as a social beverage, much like Europeans have used wine.

Although numerous alerts have linked Kava-Kava to liver damage, this reaction has been isolated to products made from the root, leaves and stems of the plant. Historically only the root has been used. Some manufacturers have used the whole plant to get more product per pound of crop. This exposes customers to liver toxic alkaloids known to be in the leaves and stem but not in the root. When purchasing Kava-Kava, avoid products that do not specify ‘Root extract only’.

Easiest way to get your veggies

We all know five servings of fruits and veggies daily lowers our risk for many cancers. Going further, the DASH diet has showed that if you eat to seven to ten servings you can also lower blood pressure, cholesterol and body weight. Despite numerous messages and ad campaigns, most American adults get under 2 servings of quality produce daily.

A study completed this month, demonstrated that commercially available vegetable juice can help close this gap. 2 The study examined participants adherence and health changes in response to 1 daily serving of V8 juice.

Rather than being told to target a certain number of servings of a large food category, participants were given one recommendation: drink 8-12 ounces of V8 daily. Unlike the poor responses to the ‘five a day’ or ‘DASH’ campaigns, nearly all were able to follow this simple suggestion.

One of my reservations about V8 juice has been the high sodium content. Since it does provide vegetables and nearly as much potassium as sodium, I often wondered whether the good might outweigh the bad in terms of blood pressure effects. In this study it did. None saw blood pressure elevate, some even saw dramatic decreases in blood pressure in the first few weeks.

Humans evolved to thrive on foods found on the prehistoric African Savannah such as produce and lean game. I call fast food restaurants and convenience stores the ‘Modern American Savannah’. In this modern Savannah, you can’t always find organic berries, but you can always find a can of V8.

Alan Christianson, N.M.D., has been practicing in the Scottsdale area for over 14 years He focuses on helping diagnose hidden thyroid disease and helping those known to have thyroid disease lose weight and regain energy. He has completed ‘The Complete Idiot’s Guide to Thyroid Disease’ which is available for pre-sale on Amazon. He practices at Integrative Health along with Drs. Ann Lovick and Phil Wazny. 480-657-0003. www.integrativehealthcare.com

1. Lakhan S, Vieira K. Nutritional and herbal supplements for anxiety and anxiety-related disorders: systematic review. Nutrition Journal 2010, 9:42doi:10.1186/1475-2891-9-42.
2. Shenoy, S, Kazaks AG et al. The use of a commercial vegetable juice as a practical means to increase vegetable intake: a randomized controlled trial. Nutrition Journal 2010, 9:38doi:10.1186/1475-2891-9-38.