Quick Reviews: Q & A with Vitamin C

Hello Everyone,
In today’s blog Nutrition Nourishment are reviewing Vitamin C with a quick Q & A for all your health related facts. Want to know what role Vitamin C plays in the body? How much do you need to have in your daily diet? What can Vitamin C do for you??Then continue to read on…

1. How stable is vitamin C?

The stability of ascorbic acid decreases with a rise in temperature and PH. This destruction by oxidation is a serious problem in that a considerable quantity of vitamin C contents is lost during processing, storage and preparation.
Vitamin C content can be affected by season, transport, shelf life, storage time, cooking practices and chlorination of water. Cutting, bruising, heating and exposure to copper, iron or mildly alkaline conditions can destroy ascorbate. It can also be leached into water during cooking.

2. How does dosage affect the absorption of vitamin C?

Transport of vitamin C is a saturable and dose dependent process that occurs by active transport. At the intestine and cells AA is oxidized to DHAA, which is more quickly transported across the cell membrane. Once inside the tissue or intestinal epithelium, the vitamin is reduced back to AA. The degree of intestinal absorption decreases as intake of AA increases. Intakes of 1 to 1.5 grams results in 50% absorption, but at intakes over 12 grams, only 16% of the vitamin is absorbed. In contrast, an intake of less than 20 mg, has a 98% absorption rate. Absorption of vitamin C is greater when several individual doses of vitamin C, in quantities less than one gram, are taken throughout the day rather than one megadose.
A single large dose saturates the enzyme kinetics for vitamin C, leading to excess AA in the intestinal lumen, which causes numerous gastrointestinal problems.

3. List five functions of vitamin C.

Collagen formation
Structure of bone and teeth
Immune System Function
Production of hormones
Mineral absorption and utilisation

4. How does vitamin C affect iron absorption?

The absorption of heme iron is not significantly impacted by other foods, while non-heme iron is strongly influenced by foods that may enhance or inhibit its absorption.
The key role of ascorbic acid for the absorption of dietary non-heme iron is generally accepted. The reasons for its action are twofold: (1) the prevention of the formation of insoluble and un-absorbable iron compounds and (2) the reduction of ferric to ferrous iron, which seems to be a requirement for the uptake of iron into the mucosal cells.

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5. What are the signs / symptoms of scurvy?

Vitamin C deficiency causes scurvy, symptoms include fatigue, pain in extremities, haemorrhages, a decrease in integrity of the blood vessels, oedema, ulcerations, muscle weakness due to defects in collagen metabolism and death. In infantile scurvy, the changes are mainly at the sites of active bone growth and include pseudo paralysis of the limbs. In severe scurvy, haemorrhages may be more severe and include epistaxis, bleeding into joints, periotoneal cavity, pericardial sack and adrenals.
6. Why do smokers have a higher recommended intake of vitamin C?
Smoking causes vitamin C to be used up much more quickly by the body, so smokers need to add an extra 35 milligrams per day to the RDI because of the great stress on their lungs form oxidative damage and toxic by-products of cigarette smoke. Adding an extra piece of fruit to the daily diet would more than cover this extra requirement for vitamin C.

7. How does the RDI for vitamin C compare to the amount required for disease prevention?

Vitamin C is a powerful functional food ingredient with numerous health applications. Proper intake over a lifetime helps to maintain our current health and prevent future ailments. At least 10 mg daily will prevent clinical deficiency and scurvy; but current research suggests 90-500 mg daily for optimal benefits. Much higher doses (many beyond the 2 g UL) are used in the clinical setting, with the greatest blood plasma levels achieved through IV injection. Proper doses for treatment are extremely variable, and depend upon the disease being treated. The risks of high- dose vitamin C supplementation are almost negligible when compared to some current treatments. That being said, extremely high-doses should be administered with caution and treated as a pharmaceutical agent. In regards to disease management, continued clinical and epidemiological research will help to further understand and confirm the positive health effects from vitamin C in the prevention and treatment of numerous conditions. In terms of the general public, studies on the long-term effects of over-the-counter oral supplementation should be focused on, due to increasing awareness of vitamin C benefits. Future studies should also focus on how to safely and effectively implement vitamin C into diets of populations at-risk for deficiency

8. What role does vitamin C play in the prevention of cardiovascular disease?

Disease Treatment
Cardiovascular disease
Vasodilation
The ability of blood vessels to relax or dilate (vasodilation) is compromised in individuals with atherosclerosis. Damage to the heart muscle caused by a heart attack and damage to the brain caused by a stroke are related, in part, to the inability of blood vessels to dilate enough to allow blood flow to the affected areas. The pain of angina pectoris is also related to insufficient dilation of the coronary arteries. Impaired vasodilation has been identified as an independent risk factor for cardiovascular disease. Many randomized, double-blind, placebo-controlled studies have shown that treatment with vitamin C consistently results in improved vasodilation in individuals with coronary heart disease, as well as those with angina pectoris, congestive heart failure, diabetes, high cholesterol, and high blood pressure. Improved vasodilation has been demonstrated at an oral dose of 500 mg of vitamin C daily.
Hypertension:
A recent meta-analysis of 29 short-term trials (each trial included 10 to 120 participants) indicated that vitamin C supplementation at a median dose of 500 mg/day for a median duration of eight weeks reduced blood pressure in both healthy, normotensive and hypertensive adults. In normotensive individuals, the pooled changes in systolic and diastolic blood pressure were -3.84 mm Hg and -1.48 mm Hg, respectively; in hypertensive participants, corresponding reductions were -4.85 mm Hg and -1.67 mm Hg. The significance of the blood pressure-lowering effect of vitamin C on CVD risk has not yet been determined. It is important for individuals with significantly elevated blood pressure not to rely on vitamin C supplementation alone to treat their hypertension, but to seek or continue therapy with anti-hypertensive medication and through diet and lifestyle changes in consultation with their health care provider. For information on dietary and lifestyle strategies to control blood pressure.

9. What is the relationship between vitamin C intake and the common cold?

The work of Linus Pauling stimulated public interest in the use of large doses (greater than 1 gram/day) of vitamin C to prevent the common cold. In the past 40 years, numerous placebbo-controlled trials have examined the effect of vitamin C supplementation on the prevention and treatment of colds. A recent meta-analysis of 53 placebo-controlled trials evaluated the effect of vitamin C supplementation on the incidence, duration, or severity of the common cold when taken as a continuous daily supplement (43 trials) or as therapy upon onset of cold symptoms (10 trials). Regarding the incidence of colds, a distinction was observed between two groups of participants: regular supplementation with vitamin C (0.25 to 2 grams/day) did not reduce the incidence of colds in the general population (23 trials); however, in participants undergoing heavy physical stress (e.g., marathon runners, skiers, or soldiers in subarctic conditions), vitamin C supplementation halved the incidence of colds (5 trials; RR: 0.48, 95% CI: 0.35-0.64). A benefit of regular vitamin C supplementation was also seen in the duration of colds, with a greater benefit in children than in adults: the pooled effect of vitamin C supplementation was a 14% reduction in cold duration in children and an 8% reduction in adults. Finally, no significant effect of vitamin C supplementation (1-8 grams/day) was observed in therapeutic trials in which vitamin C was administered after cold symptoms occurred.
As Always,
Healthiest Regards,
Tegan, Nutrition Nourishment.
Further Reading.. 
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The Mindfulness Series: Chapter Two. Self Care and Building Resilience against Stress

Hello Everyone,

Welcome to the Second Chapter of the Mindfulness Series. In this chapter we will discuss self-care and how to build resilience against stress.

Self-care Relaxed people can still be super-achievers, and, in fact, relaxation and creativity go hand in hand (Carlson, 2007). There are many ways to prevent burn-out and to restore a lifestyle balance that produces ease rather than stress. Self-care involves paying attention to the physical, psychological, emotional and spiritual aspects of your life. The following lists include many suggestions which are adapted from a website dedicated to stress release and relaxation that is worth visiting as it has some excellent resources (http://www.nvoad.org/articles/ESCCchapterB.pdf).

Not all of these suggestions need to be applied, but one area of self-care may come more naturally to you than others. That way it will be more pleasurable to do which increases the likelihood of you doing it. Becoming less stressed involves being kind to yourself, so it is important to choose activities that do not add to a list of demands you cannot fulfill (and thus bring additional stress). Looking after yourself can be fun if you choose pleasurable and easy suggestions which may involve the body (a long, hot bath), the mind (listening to lovely music) or giving yourself the time to sing or paint. Most of these self-care activities involve some sense of personal growth, expansion and validation of your personal needs. Like any development, it needs practice. Sometimes it helps to document the journey of self-care, as a way to count blessings, to review deep beliefs and to affirm one’s own strengths and needs. It means a conscious engaging with some of the ideas mentioned above.

Some of the ‘side effects’ of the activities mentioned above will be that you are more able to:

• Set realistic goals

• Be assertive and maintain your boundaries

• Change negative thought processes into positive ones

• Avoid ‘toxic’ situations

• Engage in positive conflict resolution

• Maintain a sense of humour and good health

• Practice forgiving, also of self

• Develop positive relationships

• Improve your communication skills

Petrea King suggests that looking after yourself must be your highest priority. Do you think that it is selfish to put yourself first? It certainly sounds like that and especially women are taught to look after everyone else before taking a rest themselves. As a result, women (and men too) often from suffer stress related illnesses or feel depressed and unhappy. How productive can you be if you are not at peace, not relaxed and happy? Looking after yourself means that you can give from an overflowing well of energy, love and care. It also means giving everyone else permission to care for themselves well.

Physical Self-Care

• Eat regularly (eg breakfast, lunch, dinner)

• Eat healthy, fresh food with plenty of fruit and vegetables

• Find a pleasurable exercise routine

• Get regular medical care for prevention and health

• Take time off when sick

• Have a massages, acupuncture or beauty treatment

• Dance, swim, walk, run, play sports, sing, or do some other physical activity that is fun

• Take time to be sensual and sexual–with yourself, with a partner

• Get enough sleep

• Wear clothes you like

• Take vacations, day trips or mini-vacations

• Make time away from telephones

Psychological Self-Care

• Notice your inner experiences — listen to your thoughts, judgments, beliefs, attitudes, and feelings without judgment

• Let go of perfectionism: do something silly or be simply imperfect

• Talk with friends and have a buddy support system

• Practice receiving from others

• Write in a journal: Be curious about life

• Do relaxation exercises, get a relaxation CD that you like

• Have your own personal psychotherapy or counselling

• Read literature that is unrelated to work and uplifting

• Do something at which you are not expert or in charge

• Decrease stress in your life by removing the clutter

• Make to do lists and prioritise them giving yourself plenty of time

• Let others know different aspects of you

• Say NO to extra responsibilities 8

Emotional Self-Care

• Be kind to yourself, engage in self-nurturing, self-mothering

• Spend time with others whose company you enjoy

• Stay in contact with important people in your life

• Give yourself affirmations, praise and love

• Find ways to increase your sense of self-esteem

• Acknowledging strength, positive points

• Boundaries: learn to feel OK about saying NO and putting yourself first

• Change thought processes that are not self-affirming

• Avoid negative people or negative communication

• Re-read favourite books, review favorite movies

• Identify comforting activities, objects, people, relationships and places

• Allow yourself to cry

• Find things to make you laugh

• Express your outrage in social action, letters, donations, marches, protests

• Contribute to causes in which you believe

• Play with children, animals or grown-ups Spiritual Self-Care

• Make time for self-reflection

• Practice acceptance and kindness for self and others

• Spend time with and in nature

• Find a spiritual connection or community

• Be open to inspiration from teachers and people you admire

• Read inspirational literature (talks, music, etc.)

• Cherish your optimism and hope

• Be aware of nonmaterial aspects of life

• Practice forgiveness for self and others

• Identify what is meaningful to you and notice its place in your life

• Meditate, sing or pray

• Be open to Not Knowing and experiences of awe (http://www.nvoad.org/articles/ESCCchapterB.pdf)

A side effect of learning to look after yourself is that you learn new skills that can be used in your personal as well as in your family and professional life. For example the ability to turn adversity into an opportunity becomes a change for personal development. It also means that you are developing life skills that contribute to greater happiness and well-being of all people around you. Paradoxically, looking after yourself means becoming more able to be of service for others!

Nutrition Nourishment Hopes you’re enjoying the Mindfulness Series and taking what information is important and beneficial for you at this time in your life. It’s  never too late to begin to understand yourself better and to find happiness for your soul

If you haven’t already don’t forget to check out Chapter One in this series. Links Below.

Chapter One: Burn-out. More than a Stress Response.

https://nutritionnourishment.wordpress.com/2017/09/19/the-mindfulness-series-burn-out-more-than-a-stress-response/

Healthiest regards

Tegan, Nutrition Nourishment

Health Fact Sheet: Heartburn (Acid Indigestion)

Hello everyone,

Heartburn, a form of indigestion or reflux, is a feeling of burning pain or discomfort in the chest usually after eating. It typically worsens when you are lying down or bending over. Heartburn that is mild and occasional can be usually managed with lifestyle changes and over-the-counter medications, which in more serious cases, other treatment may be necessary.

What causes heartburn?

Normally, a ring of muscle at the end of the oesophagus (the tube connecting your mouth to your stomach) relaxes to let food in, and tightens to prevent stomach acid from escaping. However, if the muscle relaxes when it shouldn’t, or is weak, stomach acid is able to rise up into the oesophagus where it causes pain and irritation.

Common triggers for heartburn

Some people experience heartburn regardless of what they eat. Others find they only get it after eating certain foods or large meals. Common triggers for heartburn can include:

  • Large meals

  • Fat or spicy foods

  • Coffee and carbonated beverages

  • Citrus foods

  • Alcohol

  • Chocolate

  • Cigarettes

  • Peppermints

Other common triggers that can increase heartburn are:

  • Being overweight or obese

  • Being pregnant

  • Taking certain medications

Symptoms of Heartburn

A Burning pain or discomfort in the chest aren’t the only symptoms you may experience with heartburn. Others can include:

  • The sensation of pressure or pain just behind your breastbone

  • Felling like food is ‘sticking’ in your chest or stuck in your throat

  • Burping and/or bloating

  • A sour or acid taste in the back of your throat

Some more uncommon symptoms that may occur due to heartburn and require the consultation of a healthcare professional are:

  • Difficulty/painful swallowing

  • Symptoms are interfering with your lifestyle or daily activities

  • The Heartburn symptoms become worse and continue with the use of heartburn medications

  • Persistent Hiccups

  • Heartburn is occurring more than once a week

  • Cold sweats, shortness of breath, feeling light-headedness or dizzy

Symptoms of heartburn occur in a similar area of a heart attack. If you’re unsure whether your suffering from heartburn or are having a heart attack, seek medical attention right away.

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Treatment Options

There are many over-the-counter treatments for heartburn including antacids chews and syrups that neutralise the stomach acid, however your doctor may prescribe you with medication or in rare instances surgery.

Dietary Advice

  • Eat smaller, more frequent meals instead of larger meals

  • Avoid any foods you know trigger heartburn

  • limit or cut back on alcohol

  • Limit fatty or spicy foods

  • Avoid coffee and carbonated beverages

Lifestyle Advice

  • If you are overweight, try losing excess weight to reduce the pressure around your stomach

  • Avoiding lying down soon after a meal

  • Quit smoking

  • Avoid tight fitting clothing

  • Elevate your head when in bed

No alternative medicine therapies have been proven to treat Heartburn, although some people still find complementary and alternative therapies may provide some relief when combined with a doctor’s care. Some ideas may include herbal remedies such as licorice, chamomile, marshmallow and slippery elm. Relaxation therapies to calm stress and anxiety including acupuncture and meditation.

Outlook

While heartburn and indigestion can be distressing, it can be treated effectively whether it’s cutting back on foods, avoiding alcohol, quitting smoking or medications, it’s important to speak to your doctor to confirm the best treatment available for you.

Healthiest Regards,

Tegan, Nutrition Nourishment

The Mindfulness Series: Burn-out. More than a Stress Response.

Hello Everyone,

Welcome to the Mindfulness Series. A holistic guide to self-care and stress management. There are five chapters in this series. The first chapter explains what burn-out is and the signs to look for. The second chapter look at how to build up resilience against stress and how to better look after oneself. The third chapter explains how meditation and mindfulness can decrease stress levels. The fourth chapter details some exercises and practices that may be useful to decrease levels of stress and increase happiness and well-being. The last chapter points to web-sites that contain relaxation exercises, audiovisuals and other interesting information.

Stress is endemic to the human condition, whether it is inflicted upon us or self imposed. Even if we take good care of ourselves, there may be times in our life where it is all too much. In fact, many contemporary issues such as information overload; news programs about war and suffering, global warming and economic down-turn all add to our stress levels. Old age, sickness, death and pain all involve suffering related to the physical body. Stress can also arise because of mental activity (our thoughts about things) and involves our needs for security, safety and relationship not being met. Although we all share these needs, the impact upon us is depends on many inter-related factors: genetic; conditional; societal.

Burn-out is the result of being exposed to undue stress or not being able to cope with the demands of work and life stress. According to (Tagar, 1999) there is a simple stress equation. The ratio between ‘demand’ and ‘stamina’ determines the stress levels. Simply put, the stress levels equate to the gap between what you can do and what is expected of you (or what you expect of yourself). However, it is more complicated because stress, a serious problem for health care workers, is not equally experienced and some people are more prone to burnout.

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Some of the risk factors are, according to Espeland (2006):

Internal factors:

  • Personality type, eg high achievers with a need for control and over commitment
  • Loss of control being with the outside world (victim) rather than with the self (capable)
  • Coping styles, eg passive or defensive rather than assertive
  • Attitudes, eg having high expectations and being negative rather than realistic and positive
  • Negative self image
  • Feeling low
  • Level of self development and self-efficacy
  • Level of leisure taken

External factors:

  • Unsupportive work or home environment
  • Stress and difficulties at work or home
  • Underpaid and overworked
  • Demands exceed possibility to fulfill them
  • Lack of intimacy with others

How we spend our days is, of course, How we spend our lives (Annie Dillard)

Some signs of burn-out and stress may include a loss of appetite or excessive eating,  Sleep disorders, Chronic feelings of ill health,  Irritation and psychological disturbances- negative emotions , Manic activity and procrastination, loss of purpose and meaning.

We know that in order to stay healthy, the body needs adequate rest, food and exercise. The body suffers under too much stress, because muscles tense, blood pressure rises, food is not well digested and sleep is disturbed. High levels of stress hormones are being released continuously. If not released, enduring stress can become ‘toxic’ with major consequences for health and happiness (Tagar, 1999). As a result our resilience, both physical and emotional goes down and we become less effective in the work we do, and more prone to accidents and eventually disease.

This all seems quite logical but, in reality, we often are not looking after ourselves well when stress mounts. On the contrary, we often become less able to do the ‘right’ thing for ourselves. We start eating more junk food, watch more TV and may even self-medicate with excessive drinking. We may sleep less, or more and can’t get motivated to exercise or do relaxations. In short, we don’t look after ourselves!

When to Seek Help

Stress is prevalent in modern life, especially in health care. This is ironic, as health care workers are trained to look after others, but often not themselves. It is recommended that you seek assistance from a counsellor, your medical doctor or from a mental-health professional who is skilled in the treatment of stress if:

  • You are experiencing high levels of distress
  • You are experiencing significant changes in relationships
  • You are not functioning well at work for longer periods
  • You are self-medicating with alcohol, too much sleep or drugs
  • You are unable to find relief with self-help strategies
  • You are experiencing physical problems

Barriers to Seeking Help/ Helping loved ones dealing with stress include the following:

  • Some people may feel that they are better off than those more affected and that they, therefore, should not be so upset or seek help
  • Some may not seek help because of pride or because they think that distress indicates weakness of some sort
  • Some individuals may not be open to support, if the intervention was not requested (eg a lecture, sermon or rituals)
  • Many individuals are more apt to seek informal support from family and friends, which may not be sufficient to prevent long-term distress for some

This can be an isolating condition and it’s important to know you don’t have to do this alone. Remember to speak up and seek help.

Healthiest Regards

Tegan, Nutrition Nourishment

References

Espeland, K. (2006) ‘Overcoming Burnout: How to Revitalize Your Career’, Continuing Nursing Education, Vol. 37, Issue 4, pp 178-185.

Tagar, Y. (1999). Stress. Medicine of the Mind. I. Gawler. Melbourne, The Gawler Foundation.

Homemade Sauerkraut: Heal your Gut with Fermented Vegetables

 Hello everyone,

Homemade sauerkraut, in all its funky humility, is a favourite food in our home. It’s great on its own or added to your favourite salad. So why is everyone talking about saurekraut?

Health Benefits of Sauerkraut

The fermentation of cabbage into sauerkraut preserves it, providing a ready food for the cold days of winter when fresh food was scarce.  So while early peoples preserved cabbage with salt in an effort to keep hunger away during the dark months, their method of preservation fulfilled another need: that of optimal nourishment.

Nutrition Nourishment often talks about the gut and the environment that lives there known as the gut microbiome. This is due to the fact that the good bacteria living in someone’s healthy gut environment have been scientifically proved to be crucial for lowering the risk of just about every form of acute or chronic illness there is. A 2006 report published in The Journal of Applied Microbiology states that probiotic benefits from cultured foods include lowering the risk of:

This is due to probiotics’ direct and indirect influences on various organs and systems, especially the rate at which your body produces inflammation and controls hormone production. The “good bacteria” and other organisms living within your gut might as well be considered an organ in their own right, because they’re critically important to the health of your brain, hormones, heart, lungs, liver and digestive organs. The latest science tells us that probiotic-rich foods can help:

  • Improve immune function, since they create a barrier against potential invaders including “bad bacteria” like pathogens, viruses, fungi and parasites
  • Aid in digestion and the absorption of various nutrients
  • Detoxify the body, since probiotics help prevent infections and combat toxins living within your digestive tract
  • Support brain function and cognitive health, even helping to prevent dementia, treat Alzheimer’s disease and stave off memory loss
  • Handle stress through the “gut-brain” connection, your microflora’s effects on your endocrine (hormonal) system
  • Control inflammation that is at the root of most diseases

Why You Should Make Sauerkraut at Home

  • Homemade sauerkraut is inexpensive to make, especially when you buy cabbage in season and in bulk.  Comparatively the price for raw sauerkraut at the grocery store can often exceed $8 for a glass jar.
  • You can adjust the flavour of the sauerkraut you make at home to suit your preferences, whether that’s more sour or less, or whether you include additions like garlic, dill, caraway or hot peppers.

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Homemade Saurekraut Recipe

Traditional, homemade sauerkraut relies only on cabbage and salt, and those ingredients come together through time and the work of beneficial bacteria to create a pleasant, sour, fermented vegetable that can be used as a condiment or sidedish. Homemade sauerkraut pairs beautifully with broiled sausages, and hearty lentil stews. 

 

You’ll Need: 

1kg Cabbage (any type you like)

2 Table spoons of salt

1L wide mouthed Glass jar and lid

 

What to do!

Shred or chop cabbage to your liking; thick or thin.

Add salt, and cover. Leave to sit for approx. 1 hr

Use clean hands to massage cabbage in the bowl until you have enough liquid to cover the cabbage.

Pack tightly into glass jar, and leave on the bench to ferment for approx. 1 week. This will depend on the temperature. During winter ferments can take up to one month. When it is hot they can be as little as 3 days.

Place in the fridge and enjoy!

Variations: 

Why not try adding other grated vegetables such as carrot, beetroot and turnip for more nutrients. You can also get creative with spices for added flavour. Try garlic, dill, chilli and caraway seeds.

Healthiest Regards

Tegan, Nutrition Nourishment

Pathogenic Drug Resistance: A CAM Review into “Superbugs” in Australia

Hello everyone,

AUSTRALIA now has the highest rate of one deadly superbug in the world as our overuse of medicines is fuelling the rise of infections resistant to even the last line of antibiotics. A damning new report shows antibiotic use in Australia is higher than in England, Canada, Norway, Denmark and Sweden with half our population using the medicines every year. Its left us with the highest rate of one deadly superbug — vancomycin resistant enterococcus faecium (VRE) — in the world.  This bacteria can live innocuously in the human intestine, but when it becomes pathogenic it cases diseases such as neonatal meningitis or endocarditis a disease that can destroy heart valves.

The Antimicrobial Use and Resistance in Australia (AURA) report 2016 to be released Thursday shows half the GP scripts written for antibiotics are for colds and flu even though these illnesses are viruses that don’t respond to antibiotics. And as the cold and flu season hits us in full swing this season, experts have been urging Australians not to ask their doctor for an antibiotic because they could be helping deadly superbugs spread.

The report shows a strong seasonal variance, with some antibiotics being prescribed more in winter.

Antibiotic resistance has developed because of the overuse and misuse of antibiotics, and now, bacterial infections that were once easily cured with antibiotics are becoming harder to treat,” said Australian Commission on Safety and Quality in Health Care Senior Medical Advisor Professor John Turnidge.

The results of the first comprehensive study on Australia’s antibiotic use includes data from 182 doctors’ practices.And it shows on any given day in an Australian hospital in 2014, nearly four in ten patients were being administered an antibiotic.One in four of these medicines were prescribed in ways that were not compliant with guidelines, and another one in four were considered inappropriate.

The Antimicrobial Use and Resistance in Australia (AURA) report 2016 found where GPs gave a reason for prescribing an antibiotic 50 per cent of patients had a cold or upper respiratory tract infection.A new NPS MedicineWise survey of 1000 Australians, also released today, has revealed that four in ten people who went to the doctor last time they or their child had a cold or flu expected a prescription for antibiotics.

One in five people said the main reasons they asked a doctor for antibiotics when they had a cold or flu were they hate being sick, 17 per cent said they believed that antibiotics help you get over cold or flu more quickly and 22 per cent said they couldn’t take time off work or family duties.

It’s timely for us to again address common misconceptions that unfortunately seem to persist about appropriate use of antibiotics during cold and flu season,” said NPS MedicineWise CEO Dr Lynne Weekes.

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As experts try to turn around Australia’s addiction to antibiotics the report will be used as a benchmark to measure improvements or declines in antibiotic stewardship in the future.

Staphylococcus aureus, commonly known as Golden Staph because of its colour on a laboratory plate, is normally harmless. Carried on our skin it can, sometimes, cause minor infections in wounds or create boils.

Golden Staph, though, is becoming resistant to the most powerful of antibiotics and returning as a big problem in most large Australian hospitals, attacking intravenous lines, catheters and wounds after operations. It spreads quickly through patient contact, respiratory droplets and food. These resistant bacteria range from 20 to 40 percent of all Golden Staph infections in major eastern Australian hospitals. About 5 percent of those multi resistant Staphylococcus aureus (MRSA) can only be treated with vancomycin. Now, even that last line of defence is looking shaky. In 1997, a Golden Staph bacterium partially resistant to vancomycin was discovered in Japan. Dubbed to be of intermediate resistance it is now known as vancomycin intermediate Staphylococcus aureus (VISA).

VRE is another bacterium which hits the headlines from time to time. VRE or Vancomycin Resistant Enterococci was first identified in Australia in 1994. It didn’t, though, cause much of a stir until 1996 when several cases were diagnosed in hospital patients across the country. In that year, institutions in Sydney, Brisbane, Perth, Melbourne and Newcastle all reported isolating VRE.

Enterococcus is a bacterium in our gastrointestinal and genital tracts. It can be highly aggressive, especially in post-operative hospital patients, causing urinary tract infections, septicaemia (blood poisoning) and endocarditis (heart infection) as well as infecting wounds. Microbiologist and antibiotic resistance expert, Dr John Turnidge, from the Adelaide Women’s and Children’s Hospital, says Enterococcus is a ‘peculiar beast’ because it starts off as naturally resistant to many antibiotics. “For severe hospital infections, there are only two classes of antibiotics to choose for treatment so resistance in one class, no matter how low, is a huge concern”. 

Less than 1% of Enterococci resist vancomycin but some also resist the other antibiotic available in that class in Australia. This combination makes serious Enterococcus infections potentially unstoppable.

“Antibiotic resistant genes from VRE.have been transferred to Staphylococcus Aureus in the laboratory. If such resistance occurs in nature, or the Japanese strain [VISA] behaves like the multi resistant S. aureus, then a spread throughout the world may occur over the next ten years putting treatment of S.aureus back where it was before antibiotics were first discovered.”

JETACAR, 1999.

Then there’s the bacteria that causes those nasty common problems like middle ear infection, sinusitis, bronchitis and life threatening pneumonia. Streptococcus pneumoniae spreads through respiratory droplets and can also cause meningitis and septicaemia. It’s been evolving resistance around the world and Australia’s catching up. At least half of Australia’s strains are resistant to one antibiotic and a third are resistant to 3 or 4 antibiotics. Given the large numbers of people who suffer infections caused by Streptococcus it is, in one sense, much more important than VRE or Golden Staph.

There is also some concern in Australia about Haemophilus influenzae. Also passed on through respiratory droplets, it causes bacterial meningitis, middle ear infection, sinusitis and bronchitis – not influenza as its name might suggest. There is now a successful vaccine for bacterial meningitis but about 25 percent of Haemophilus influenzae resist the most commonly used antibiotic. Very little multi-resistance has been identified at this stage.

Then there are the sexually transmitted diseases. Gonorrhoea has become more and more resistant to antibiotics since the Vietnam War. It now resists penicillin, tetracyclines and the newest groups of antibiotics.

Probably the most common bacterium is Escherichia coli commonly known as E-coli. It can cause gastroenteritis, haemorrhagic colitis or urinary and genital tract infections. Its resistance is very high and getting worse. 50 percent of Australian strains resist the most commonly used cure, Amoxycillin.

On the international front, Campylobacter, which causes gastroenteritis and is passed on through animals, is showing resistance to a class of antibiotics called quinolones. Like Salmonella, which is also showing resistance, it comes from food and water. Antiobiotic-resistant Campylobacter is a big issue in Europe and the US especially in relation to the use of similar antibiotics in food producing animals.

Also of concern is the growing rise in multi-drug resistant Tuberculosis. Initially, these strains were seen only in HIV-infected patients but it has spread into the general community. It’s now at the stage where Australia’s state health departments have had to issue instructions to practitioners on treatment for multi-drug resistant TB.

“Overall, there are almost no bacteria where there is not resistance to more antibiotics then there were 10 or 15 years ago,” says Associate Professor Peter Collignon, Director of Infectious Diseases and Microbiology at the Canberra Hospital, Australian Capital Territory.

http://www.abc.net.au/news/health/2017-02-28/superbugs-what-are-they-and-how-are-they-treated/8310556

http://www.sbs.com.au/news/article/2017/07/19/more-1000-super-superbug-cases-last-year

http://time.com/4767683/bacteria-antibiotic-resistance-superbugs/

http://theconversation.com/how-common-are-superbugs-in-australia-and-what-do-we-do-when-the-antibiotics-dont-work-80318

Take care,

Tegan, Nutrition Nourishment

Health and Wellness Review: The New News on Probiotics.

Hello everyone,

You may have noticed alot of information and talk about probiotics and the microbiome on Nutrition Nourishment. That’s due to the advanced in medical research and studies providing us with valuable insight into the role of the gut microbiome environment in good health. Unfortunately we don’t know the best strains (and numbers) for health, but we do know they key to good health appears to be hosting a variety of different species of strains for a wide range eco-system. Some key players have been researched and found to possess powerful health fighting resources for our bodies and help manage chronic conditions, however, the research is still quite young. Heres the NEW news on probiotics!!

Probiotics – The Wonder Bugs!

The gut microbiota, which describes the microorganisms living and growing inside your digestive tract, is a hot topic right now! Exciting new research indicates, these microbes have a profound impact on the many aspects of your health and well-being. Taking probiotics (specific strains of beneficial bacteria) can positively influence these microorganisms and lead to improvements, not only in your digestive and immune health but the health of your whole body.

Is Your Gut Out of Balance?

An imbalance in the gut microbiota is linked to numerous health conditions, both within the gut and throughout the body. You may have experienced symptoms such as bloating, wind, abdominal pain and discomfort; signs of poor immunity (e.g. frequent colds and flus); or been plagued by allergies or skin conditions such as eczema. These may arise due to disturbances to the intricate balance of intestinal bacteria.

Many common lifestyle factors including alcohol consumption, medications (e.g. antibiotics), processed foods and stress can disrupt this delicate balance and lead to an increase in undesirable bacteria or deficiencies in beneficial bacteria. This imbalance has been associated with conditions such as irritable bowel syndrome (IBS), asthma and autoimmune diseases (e.g. rheumatoid arthritis). In these cases, probiotics can help to restore the correct balance of bacteria and ultimately reinstate health. It is more important than ever to support your gastrointestinal microbiota!

How Do Probiotics Work?

Specific probiotic strains help to rebuild the disrupted microbiota and act like policemen within the gut, restoring peace amongst the ‘citizens’ of the microbiota. Probiotics have a regulating effect on both disease-promoting and beneficial bacteria; undesirable bacteria are kept at minimal levels, meanwhile promoting growth of beneficial bacteria. This exciting new news is in contrast to earlier thoughts that probiotics repopulated the gut by directly replacing any bad bugs living there. Instead, probiotics help to restore the numbers and types of beneficial bacteria unique to you; rebuilding a healthy and diverse community of beneficial microbiota, and enabling them to function at their best, so you too can feel your best!

The Correct Strains at the Right Dose

There can be significant variation between probiotic strains. Different strains not only have different actions in your body, but also deliver different health benefits. Additionally, different doses of the same strain can have varying effects in the body. Your Practitioner can tailor your treatment by selecting specific probiotic strains at the right dose to address your individual health concerns. These may include:

  • Bifidobacterium animalis ssp lactis (BB-12®) – This super strain assists in rebuilding the gut microbiota, and helps to rebalance bacteria after a course of antibiotics.
  • Lactobacillus rhamnosus (LGG®) – Commonly referred to as LGG®, this probiotic strain helps to regulate immune function, and in doing so may be useful for the treatment of autoimmune conditions, allergies, and eczema.

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Probiotic Protection

Appropriate probiotic storage is of utmost importance to ensure the bacteria remain live, strong and healthy – essentially in a healthy state to restore your healthy state. In nearly all instances, probiotics must be stored at stable temperatures within the fridge to keep them live and active. The only exception is when they are protected by PROTECTAIR™ technology as this has been shown to minimise moisture levels (moisture ‘activates’ probiotics, which you don’t want to happen until they are in your body!). This technology has been developed to allow certain probiotic strains to remain out of the fridge for a set period of time, while still remaining stable and effective, so you get results.

Practitioner Recommended Probiotics Are Best

It is essential to source your probiotics based on the recommendation of a qualified Natural Health Practitioner. This ensures that the formula contains the correct strains at the right dosage and combination to address your specific health needs. A Practitioner prescribed probiotic will provide high strength, therapeutic doses of bacteria that will be beneficial for managing your health. Restore peace and balance amongst the ‘citizens’ of your marvellous microbiota!

As Always,

Healthiest Regards,

Tegan, Nutrition Nourishment.

Smart Snacking: Bring Some Balance into Your Diet.

Hello everyone,

The most common complaints I have in clinic are people struggling with energy levels, especially in the afternoon. It all comes down to balancing macronutrients during meals, and smart snacking. Finding some quick, easy and affordable snack options to keep energy levels high, blood sugar balanced and hunger at bay is easy with a little inspiration. Protein-rich, nutrient-filled snacks like the ones below can be a great way of bumping up your nutrition intake for the day – and are a delicious excuse to take a break from study and have a little down time. Some other great examples are:

  • Raw almonds/nuts/seeds
  • Dates filled with nut butter
  • Brown rice cakes with almond butter and cinnamon
  • Veggie sticks (carrot, celery) with hummus
  • Green apple smeared with peanut butter

I’d love to hear any of your go-to snack ideas too!

Simple Snacks

Greek Yoghurt, Cinnamon and Nuts

Simple as that. Just add a sprinkle of cinnamon to a few spoonfuls of Greek Yoghurt, top with any nuts or seeds you have (I love buckinis and walnuts!) and enjoy! Add some berries for an extra Vit-C and antioxidant hit! We also have a couple of homemade granola options in the  “breakfast” recipes section on our website.

Here’s a simple example: 

Mix together: 2 C Organic Steel-Cut Oats, 3/4 C Coconut Flakes, 1/2 C Chopped Almonds, 1/2 C Chopped Walnuts, 1 tsp Cinnamon Spice, 1/2 tsp Nutmeg/allspice, ½ tsp cardamon, 2 Tsp Chia Seeds, 4 Tsp organic virgin pressed coconut oil, Melted, 1/2 C Maple Syrup/Rice-Malt Syrup, 1 tsp vanilla. Optional: Dried cranberries/apricots. Pour the granola mixture onto the prepared baking sheet. Spread into an even layer to ensure an even roasting. Bake for 30 minutes or until granola is a nice golden brown, stirring every 10 minutes to ensure an even bake.

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Healthy Sweet Potato Wedges

First things first, preheat your oven to 180°! You want it nice and hot so the wedges go extra crispy. Just cut your sweet potato into chunks, arrange on a baking tray, drizzle with olive oil, sprinkle with salt and pepper or some cumin if you feel like spicing things up! Place in the oven and 30-35 minutes later you’ll have some perfectly cooked sweet potato wedges.

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Bliss balls

Bliss balls are the best grab-and-go snack – make a batch for yourself today and you’ll be set for the week! These Almond butter and Protein Bliss balls are perfect for regulating your blood sugar levels and providing a healthy boost of good fats! Yum!

Here’s a simple example:

Add to food processor: 2 scoops vanilla protein (any pea/rice, organic variety), 1 tbsp almond butter, 2 tsp maple syrup, 2-3 dates (pitted), 2 tbsp pumpkin seeds, 1 tbsp coconut flour, pinch of sea salt, 1/4 cup of water. Process until ingredients start to bind together. Roll into balls and top with extra almond butter and cinnamon.

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Smoothies

Smoothies are another easy snack option. Just blend up some easy-to-find, pantry-staple ingredients and pour into a glass – or jar!

Everyone’s Favourite: 

SUPER CHOC BANANA BERRY SMOOTHIE – SERVES 1

This sweet, chocolatey, berry goodness will make you feel as though your having a cheat day, however your body will thank you for the high intake of nutrients, and antioxidant-rich superfoods. This will aid your body to fight free-radical, remove toxins, detox, and rebuild. 

Ingredients:

1 Frozen Banana

Handful Mixed Berries

2-4 Pitted Medjool Dates

1-2 tsp Cacao Powder

1 tsp Chia seeds

1 tsp Maca Powder

1 tsp Beetroot powder

1 Tsp of Goji Berries

½ Avocado

2C milk of choice (Soy, Almond, Coconut)

Handful Ice

 

Method:

Blend all ingredients together to form a smooth consistency. Enjoy!

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Don’t forget to check out all the recipes available for free on the website for some more delicious inspiration!

Healthiest Regards,

Tegan, Nutrition Nourishment

Osteoporosis: Health Protocols for Long-Term Management

Hello everyone,

Osteoporosis is the result of demineralisation of bone tissue, resulting in the bones becoming fragile and an increase in fracture risk. Osteopenia is the beginning stage of this process. Risk factors include genetics, lifestyle issues (diet, smoking, alcohol, physical activity), hormonal status and certain prescription medicines. Bone remodelling is the process of bone resorption (breakdown) and bone formation. Understanding how this biochemical process works is the key to preventing and reversing osteopenia and osteoporosis.

This disease serves as a classic example of two key concepts – 1) the body doing exactly what it is supposed to do based on the stimuli we give it from the outside world, and 2) Western Medicine asking the wrong question when trying to determine how to treat it. The gold standard test to diagnose and mark progress in treatment of osteopenia and osteoporosis is the DEXA scan, which measures bone density. Other tests that some practitioners will use measure the results of bone breakdown in urine; this test may be more helpful in determining any benefit from treatment quicker than waiting a year or two for results to be evident from a DEXA scan.

The idea that osteopenia and osteoporosis are the sole result of a lack of calcium is likely terribly misguided. There are a host of minerals and nutrients that are required for the body to make bone properly; including magnesium, vitamin D, boron, strontium, vitamin K, and others. Calcium may be the one that you are least likely to be deficient in. But there are two other vital considerations that need to be addressed to properly and permanently treat or reverse bone loss. The first is weight-bearing exercise. It is through stressing the bones by lifting things that tells the body to make those bones stronger and more flexible. This is how you encourage bone building.

The second is how acidic the body is as a result of diet and other lifestyle factors. If the body is too acidic, the only choice is for the body to “borrow” minerals from the bones (a store of minerals) to buffer the excess acid. These three concerns are the reason why we have such a prevalence of loss of bone mass in this country – lack of bone building nutrients, lack of weight-bearing exercise and over-acidifying diets and lifestyles!

Juices-detox

A alkalising diet includes a variety of colours and fresh foods to help balance phase I and Phase II detoxification pathways in the body. Aiding to eliminate toxins form the body. In turn, reducing inflammation and providing nutrients for bone remodelling. 

Diet

The diet is one of the keys to preventing and treating decreased bone density… and it isn’t just about getting the minerals from the diet; it is also about how acidifying a person’s diet is, and making adjustments if necessary. Even though I feel that we should strive to get as many minerals and nutrients that we can from our diet, I think that most people with bone density concerns will need to supplement with a proper bone mineral formula. Of course, eating as many fresh fruits and vegetables is always a good idea, especially for someone with osteopenia or osteoporosis. Green leafy vegetables, in particular, offer minerals and vitamin K.

The reason for this is two-fold. You will get vitamins and minerals from those foods – but more importantly, you will be helping to alkalinise your system with those fruits and vegetables. And this is the part that is often missed or not respected enough when it comes to preventing and treating bone density problems. When the body is too acidic, it must steal minerals from the bones to buffer things.

These are the foods that will acidify your body…

  • Animal proteins
  • Grains
  • Sugar, including artificial sweetners
  • Sodas
  • Alcohol
  • Caffeine

Foods that alkalinise your body are…

  • Fruits
  • Vegetables
  • whole grains

It is interesting to note that the “nature” of a particular food does not necessarily translate into the effect that it will have on your acid/base balance. An example of this is pineapple, which is very acidic, but one of the more alkalising foods for your body. The general rule of thumb is that all fruits and vegetables are alkalinising.

This does not mean that you have to be a vegetarian to fight bone density loss – but it does mean that you have to properly balance the acidifying foods with enough alkalinising foods to create the environment where you are not stealing minerals from your bones.

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Lifestyle

Lifestyle considerations, other than diet, are key to prevention and treatment of bone loss.

Weight-bearing exercise is vital! It is through the process of “stressing” the bones by lifting things that instructs the body to make those bones stronger and more flexible. And studies have shown that weight lifting that targets specific areas do help those areas more. With osteopenia and osteoporosis, we are mostly concerned about the hips and the spine. So, doing weight lifting that targets those areas will net the most useful gains. If you are new to the practice of lifting weights, I recommend that you work with a certified trainer to help make sure that you use good technique so you don’t risk injury.

I know this seems obvious these days, and this really shouldn’t have to be mentioned… smoking is probably the single most harmful habit that you can have that negatively affects every single aspect of the body and it’s function – and it is also true with osteoporosis. Please, if you smoke, put all of your efforts and resources into quitting… then you can work on other things.

Alcohol is also a factor in two ways. It is very acidifying to the system; thus causing the need to steal minerals from the bones. It is also a factor in leading to falls, which can lead to fractures in someone with lower bone density.

Stress can also be a factor. When under stress the body uses progesterone to make cortisol, the hormone of stress. This can then lead to hormonal imbalances that can affect bone density. Progesterone is the hormone that encourages bone building. Low progesterone levels can cause a shift in the balance of bone remodelling towards the breakdown of bone.

There are certain prescription and over-the-counter medicines that can affect bone density. The whole class of drugs that decrease stomach acid (antacids, H-2 inhibitors, Proton-pump inhibitors) make it harder to absorb minerals like calcium. Also, steroids like prednisone are known to contribute to decreased bone density. People on these medicines need to be extra vigilant with the diets, exercise regimens and bone mineral supplements.

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Nutrition nourishment is all about health and wellbeing in a holistic lifestyle approach. We advocate Integrative medicine

Key Nutrients

Calcium: Essential role in bone mineralisation.

Glucosamine: Inhibits inflammatory cytokines.

Vitamin C: Required both structurally and functionally in the management of oestoarthritis. Essential role in the synthesis of collagen, acts as an antioxidant, protecting against effects of oxidative damage.

EFAs: Essential fatty acids. Reduce excessive prostagladins in the body, which are involved in inflammatory processes in the body.

Chondroitin: inhibits inflammatory cytokines and increases bone mineralisation and repair.

Vitamin D: May help prevent against cartilage loss, maintains bone formation.

Zinc: Helps maintain connective tissues and offers antioxidant protection in synovial fluid to prevent joint damages.

Vitamin E: Antioxidant, protects against oxidative damage.

*Disclaimer: This article should be used as a reference guide ONLY. Please consult a qualified health practitioner if you experience any symptoms of pain.  Never self-diagnose as it can be dangerous, causing unwanted side effects and possibly cause chronic conditions. 

Healthiest Regards,

Tegan, Nutrition Nourishment.

 

Hidden Food Allergies: The underlying cause of chronic illness

Hello everyone,

Here is a question that we probably never think to ask ourselves… Is it possible that the foods that we eat (even supposedly healthy foods) are the cause of our chronic illnesses?

Migraine Headaches, Irritable Bowel Syndrome, Asthma, Depression, Fibromyalgia & Chronic Fatigue, Panic Attacks, Eczema, Chronic Allergies, Arthritis, Sleep Disorders including sleep apnea and snoring all may have a common cause… hidden food sensitivities. Attention Deficit Disorder, Chronic Ear Infections and even Autism in our children have also been linked to foods that they may be sensitive to.

All of us are familiar with overt food allergies… this is the kind of allergy where the food is consumed and within minutes or hours a reaction occurs, which can range from hives all the way to anaphylactic shock. This is known as a Type 1 food allergy, which involves the IgE antibody, and is very easy to self-diagnose… you eat the food and you have a reaction.

The IgE antibodies attach themselves to “mast cells” which, when activated by the offending food, release histamine and other chemical mediators producing classic allergic reactions such as hives, wheezing, swelling, stomach cramps, diarrhea, or more rarely, anaphylaxis. These cells are located in the linings of the digestive tract, urinary tract, skin, and airways, and surround small blood vessels.

Less well known and much harder to self diagnose are the Type 3 food allergies. A different antibody causes these reactions… IgG. The mechanism by which IgG antibodies evoke their allergic reactions is through the formation of immune complexes of antibody attached to food particles. The complexes circulate throughout the body via the bloodstream, rather than being attached solely to mast cells; they may affect any tissue, organ or system of the body.

Whereas the Type 1 allergies only occur in 2-3% of the population and are obvious when they happen, the Type 3 allergies may occur in up to 95% of us, and may not show up for 2 to 3 days, or sometimes up to a week, later. This is why they are known as “delayed-onset” allergies or sensitivities.

There are two main difficulties encountered when figuring out what is really going on with the foods that we eat and which ones we are reacting to negatively. First, because there is not an immediate response, it is difficult to pinpoint which food caused the problem… was it the broccoli that you ate 3 days ago or the bread you’ve had every day for the past week or the sesame oil that was used to prepare the stir-fried chicken and vegetables from the carry-out the other night?

The second complicating factor is that the actual reaction that you have may be in a form that you do not normally associate with an allergy. You know those cluster headaches you’ve had since you were a teenager? Or that irritable bowel issue that seems to crop up at the weirdest times? Or that low-level depression that your doctor keeps telling you is just a Prozac deficiency? Or that skin condition that prescription creams don’t seem to work for anymore? The list goes on and on… and the reason goes back to a keen understanding of the complex nature of how the body works… it all happens because these IgG antibodies can attach themselves to any tissue or organ that you have… and then disrupt normal functioning!

A disturbing fact is that most of us are reacting to anywhere from 3 to 10 different foods in this manner, sometimes up to 20 foods. And they are often foods that we think of as being healthy for us… milk, wheat, vegetables, fruits, nuts. Foods implicated in type 3 allergies are frequently favorite foods commonly eaten in large amounts.

It is important to note that a food intolerance, for example lactose intolerance due to insufficient lactase enzyme to digest milk sugar, is not a food allergy; however, intolerant individuals often suffer from allergy to cow’s milk. Casein, a milk protein, is one of the most common allergens in the Standard American Diet (SAD). Soy protein is also high on the list of common offenders, making soy products a poor substitute for dairy, unless testing has deemed it a “safe” nonallergen.

Other common food allergens include gluten (from wheat and other grains), yeast, corn and eggs. Chemical food additives, preservatives, and food colorings can also contribute to the problems of food allergy.

You may ask why it is that we come up with these allergies in the first place. I believe the answer is found by closely examining our dietary habits today compared to those from the vast majority of our history. Throughout history, we have eaten foods that were grown locally, picked fresh, and did not contain additives, preservatives, colorings, flavorings, etc. Furthermore, we ate the foods that were available to us according to our climate and the particular time of year.

Today, we eat what is known as a “monotonous” diet, even though we may not really be aware of this fact. Monotonous means repeating the same foods over and over again; not necessarily boring. There are many foods that we eat that appear and taste different, even though the base ingredients are the same… thus is the magic of modern food technologies. Many of the prepared foods that we eat use the same ingredients as flavorings. Furthermore, our diets today contain a large percentage of grains, compared to ancient cave man diets, which had no cereal grains.

Of course, none of us eat enough fresh fruits and vegetables, and you can usually count on two hands the variety that we do eat. In other words, our repertoire of foods has become less and less varied as time goes on. The constant, repeated exposure to the same food is the reason the body creates a mechanism to make you change your habits… the creation of the IgG antibodies is your bodies attempt to make you pay attention and make a change in your diet.

Unfortunately, in today’s medical climate, we respond to the health problems we have by prescribing pills instead of making substantive changes in our lifestyles, including changing what we eat. In fact, we are so far removed from that process now that we don’t even realize what is occurring.

So how do we find out which foods may be the ones to avoid? Skin testing, by the scratch test, as well as certain IgE blood tests identify type-1 food allergies only, but not type 3. Delayed type food allergies require an ELISA blood test that detects IgG antibodies to the problem foods.

Once the hidden food allergies have been identified, then the hard work begins… these foods need to be avoided! When tested, food allergies get reported in two levels… foods to avoid and foods to rotate.

The foods to rotate are ones that have registered a minor allergy and should be eaten no more often than every 3 days. Foods to avoid need to be avoided for up to 6 months, then reintroduced one at a time to test for continued reactivity. Retesting is sometimes warranted. Occasionally, there are foods that need to be avoided for longer periods of time.

Sometimes avoiding these foods may produce cravings and withdrawal or increased suffering instead of relief. There are often times strong emotional ties to certain foods, and the breaking of these cycles can be a trying experience. Eventually the withdrawal symptoms will subside and then you start feeling better. If cravings occur, they will usually only last a few days!

At the same time, care should be taken not to eat a monotonous diet consisting of “safe” foods, or new allergies may develop to these foods over time.

There are a whole host of nutritional and herbal supplements that may be helpful in dealing with these hidden food allergies and your body’s response to these food. They include:

  • Digestive Enzymes – a plant based digestive enzyme will help your digestive tract be more efficient at breaking down foods into their smallest parts.
  • Methyl Sulfonyl Methane (MSM) – this is a naturally occurring form of sulfur that helps to calm your body’s over-reaction to inhaled or ingested allergens.
  • Essential Fatty Acids – these “healthy” fats are anti-inflammatory in nature and help with overall gut and immune system function.
  • Quercetin  – this bioflavanoid works to stabilize mast cells, thus it is known as the natural anti-histamine.
  • Probiotics – these “good bacteria” play a vital role in the normal functioning of the gut and help with digestion and assimilation of food. They also play an important role in proper elimination and immune function.
  • Glutamine – this amino acid is basically “fuel” for the gut cells to help them reproduce and function properly.
  • A Multi Vitamin – including Vitamins A, B-6 & C and Minerals like Magnesium & Zinc, which all play important roles in proper gut function and repair.

All of these supplements help to eliminate the food allergy, improve gut health, remove toxins from the body, fight inflammation, and improve immune system function.

So, as it turns out, there are many foods that you may think are healthy that actually are at the root of many of your chronic health conditions. Chances are that the foods you are reacting too are ones that you eat on a regular basis (maybe even have cravings for) and you likely have no idea that they are cause for concern.

Care to try an experiment? Determine which food is the most common in your diet and then completely eliminate it for 3 weeks. I’m willing to bet you start to feel better… and that may come in the form of better energy, better sleep, better mood, or the beginnings of control with your blood sugar, blood pressure or even a little weight loss.

Healthiest Regards

Tegan, Nutrition Nourishment