Tag: diet

Antihistamine Precautions: Alternatives for Navigating Spring Allergy Season

It is indeed allergy season! Read on for the most common questions followed by actions you can start taking today towards relief.

Q:  Many people are really struggling this spring with allergies.  Things like headache, constant congestion, and runny nose, and we know the issues are seasonal because the symptoms only appear during spring (mostly) and fall.  We already know over-the-counter antihistamine drugs have a lot of side effects such as drowsiness and listlessness (lethargy.)  Do you know of some natural solutions that really work?  There’s a lot of stuff on the internet, but we aren’t sure if any of them are effective.  Or is there a way to take the drugs without all the side effects?  

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A:   You are right about the side effects of typical anti-histamine medications.  These drugs often leave a person feeling drugged, sleepy, or foggy-brained.  They also can have other potent (but not often publicized) side effects such as dizziness, blurred vision, nausea, or making an enlarged prostate or a yeast infection worse. We encourage patients to avoid them whenever possible.  And yes, there are several natural choices that we have seen make major improvement.  Not only with seasonal allergy symptoms but also asthma and ongoing, chronic allergy.

The Physiology of Allergy

Our immune system can react with alarm to the protein in a particular type of pollen and develop antibodies to these “foreign invaders”. Think of antibodies as your body’s “Most Wanted” criminal list. Exposure to them then causes our mast cells to release histamine, triggering swelling of mucus membranes and the flow of mucus.  Despite the discomfort, our immune system really does have our best interests at heart ! Mucus can flush unwanted substances out of the body and protects delicate tissue. The problem is that our immune systems can get overwhelmed, especially if clients are (1) chronically stressed, (2) consume lots of sugar/sweeteners/chemicals,  and/or (3) are not well-rested (three factors which influence our immune system greatly).

The following conditions can put you at risk for Pollen Allergies
  • asthma
  • constipation
  • unmanaged stress
  • food allergies
  • poor nutrition
  • lack of exercise
  • sleep deficit
  • deviated septum
  • nasal polyps
  • recent trauma or illness
  • pregnancy

All these conditions are a signs of inflammation. Let’s use the glass of juice analogy.

The body is the glass. The juice is inflammation. A body battling asthma, eczema, constipation, food allergies is like an overflowing glass of juice. Aka, a body full of inflammation. Allergies to pollen cause more inflammation. Thus when the trees bloom, the glass spills over and horrid allergy symptoms commence.

However, when the above conditions are addressed and inflammation is lowered, the body will resemble a glass half full of juice. Therefore, this body will be able to handle pollen allergies much better with a lot less symptoms.

Natural Solutions for Allergies
Eat Lots of These Foods
  • fresh fruits: mango, pear, watermelon, apple, kiwi, cantaloupe, grapes, berries
  • fresh vegetables, organic when possible, here is the list of the dirty dozen
  • dairy substitutes: coconut milk, hemp milk, almond milk, rice milk
  • cooking oils: olive oil, coconut oil
  • leafy herbs
  • organic, free range eggs
  • gluten free grains: quinoa, rice, oats
  • freshly wild caught fish
  • freshly cooked organic poultry
  • herbal teas such as Green Tea

The above foods are low histamine foods which means they are least likely to irritate the immune system.  They are also power houses of Vitamins such as Vitamin C, Vitamin D, Magnesium, and Antioxidants such as Quercitin.

Dairy foods are mucus-producing in many people, hence a short term removal of these foods may provide some relief 

Reduce or Avoid These Foods

These foods prevent the immune system from working properly.  In order to avoid allergy symptoms, we need a strong immune system.  One that doesn’t over-react or under-react.

  • sugar
  • caffeine
  • bottled / store bought fruit juices (yes even organic)
  • food preservatives
  • decrease/avoid dairy and gluten (even non gmo, organic, grass fed, etc)Keep in mind too that dairy foods are mucus-producing in many people.  You might want to embark on a trial, full elimination of all dairy foods (e.g. milk, cream, cheese) to see how it affects you, at least until the worst of the allergy season has passed.
  • processed foods with ingredients that you can’t pronounce or have no idea what they mean
  • cured meats
  • wine, chocolate (wahhhh, we know!) and strawberries are all very high in histamine
Reduce your exposure to Pollen
  • Wear a protective mask when gardening or doing yard work.
  • Modify the indoor environment to keep out allergens. Use HEPA (high-efficiency particulate air) filters in air conditioners to better trap pollen spores. Change air condition filters often.
  • Check pollen counts before you travel. To find pollen counts, go to the National Allergy Bureau (www.aaaai.org/nab)
  • Protect your eyes. Wear sunglasses when outdoors to reduce the amount of pollen coming into the eyes,
  • Wash your hair and shower at the end of the day to wash out pollens. This will help avoid pollen transfer to the pillowcase and bedding.
  • Exercise in the morning or late in the day. Pollen counts typically are higher on a hot, windy, sunny day compared with a cool day without much wind.
  • Check the pets, they are known pollen carriers.
  • Leave your shoes at the door. Tracking in mud and pollen through the house will make symptoms worse. (This is my biggest challenge in my house, uhm uhm husband uhm)
Supplements

To access some of the items listed below click HERE.

Please speak with your functional medicine practitioner about what is appropriate for you. Some supplements can interfere with certain medications and/or other supplements.

  • Nasal Saline rinse twice daily, will wash pollen out of nose, reduce symptoms, and decrease medication use by 62% (article). An effective way is to rinse your nose after coming in from outside to immediately get the pollen out.
  • Vitamin D (preferably D3 with K2) Vitamin D, a critical vitamin for immune system function is found in Eggs, Salmon, Cod Liver Oil, Tuna, Sardines.  Emerging evidence shows Vitamin D to increase the effectiveness of nasal corticosteroids in those suffering from Allergic Rhinitis (allergic runny nose) (article)
  • Quercetin (pronounced kwehr’-suh-tin). It is best used as a long term remedy starting about 4-6 weeks before allergy season.  (article) A natural extract from plant foods like onions, apples, berries, buckwheat, and citrus fruit, quercetin is technically a flavonol.  These polyphenols help to determine a plant’s color – in this case, a bright yellow. Quercetin is a natural anti-histamine without the side effects of many medications!  Quercetin actually calms the immune system to reduce or prevent histamine release. Several patients over the years with chronic seasonal allergies or asthma have found great relief.  As an aside, quercetin is also being researched for circulation and cardiovascular health too, as it’s been shown to increase blood flow via artery dilation, promoting the release of nitric oxide. This action creates greater tissue oxygenation, nutrient flow, and waste removal.  For this reason, it may also improve symptoms of fatigue and malaise due to poor circulation or in those with anemia or mild hypertension.  Be cautious using quercetin, however, for those already taking blood thinners (e.g. Coumadin, Plavix, or daily aspirin). In a supplement, quercetin is often combined with bromelain, an extract from pineapples that is a potent anti-inflammatory that also calms the immune system and increases the effectiveness of quercetin.  For seasonal allergies, we recommend clients start using quercetin right away to build up levels in their body and continue throughout the full allergy season.  Consider starting with 1000 mg, taken twice daily on an empty stomach. Allergic reactions to quercetin are virtually unheard of;  we believe this is a safe supplement to explore.

Quercetin actually calms the immune system to reduce or prevent histamine release

But quercetin has also been heavily studied in recent years because of its ability to heal intestinal permeability.  This is especially helpful for those who may be prone to allergies/sensitivities in part because of the ongoing immune insults that having a leaky gut allows.  This makes Quercetin a perfect two-solutions-in-one remedy!

  • Stinging nettle leaf (very important:  leaf, not root) has been shown to have effective ‘antihistamine’  action because it makes histamine receptors less sensitive.  Because of this mode of action, we tend to use stinging nettle as a synergistic, additive pairing with an antihistamine like quercetin (vs. an agent on its own).  This can be a powerful combination for more entrenched cases which don’t find sufficient relief via quercetin alone.
  • Another excellent choice is the herb Butterbur.   This one has actually been formally studied and found to be just as effective as Zyrtec at treating seasonal allergy symptoms.  Unlike quercetin, butterbur is helpful because it is an anti-spasmodic remedy.  Phytochemicals in butterbur relax swollen nasal membranes and alleviate muscle spasms in the respiratory system.  When our immune system reacts to a perceived “foreign invader” (like an allergen), our cells produce  inflammatory signaling molecules called leukotrienes (which usually happens in concert with the production of histamine, as mentioned above).  Leukotrienes trigger spasms in the trachea which can help us to cough – to expel undesirable substances.  Overproduction of leukotrienes, however, causes major inflammation in the respiratory system in the case of asthma and allergy.  Butterbur simply interferes with the production of leukotrienes.   Short-term use (3-4 mos) is generally regarded as quite safe; long-term use has not been studied.   Note that butterbur is not suitable for pregnant or breast-feeding women (or for very young children less than six years of age).   A typical therapeutic dose of butterbur extract is about 200mg/day (divided into an AM and PM dose for greater absorption).  Mild headache or stomach ache may be side effects of butterbur and can be best avoided by taking it on a full stomach.  Before you ask:  yes, in very tough cases, it would be quite syergistic to pair these three agents together.
  • Vitamin C, an antihistamine, is one of the most important antioxidants and immune enhancing nutrients to an allergy sufferer.  Found in Red Peppers, Oranges, Kiwi, Melons.  The effect of Vitamin C is enhanced when taken with Quercetin (article)
  • Local Raw Honey, in those older then 12months old, has shown promise in the prevention of Seasonal Allergies (article).  Honey ingestion is thought to help via Oral Sensitization.  In other words, eating the allergen regularly can help the body recognize the specific allergen as a non threat.  It is important to buy the honey locally, because pollen from Brazil won’t help much in New Jersey.  The only exception is Manuka Honey from New Zealand due to it’s antibacterial, antimicrobial, and immune system boosting properties.  Furthermore, make sure it’s raw. Processing destroys most of the nutrients.
  • Last but not least, Omega-3’s found in Salmon, Free Range Eggs, Free Range Grass Fed Meats, Avocado, Olive Oil, Nuts.  It has been shown to boost the immune system (article)


Adapted From the School of Applied Functional Medicine’s Clinical database and our colleague Dr. Ana Maria Temple

Don’t Forget Your Back

Most of us spend a large portion of the day hunched forward.  Think about when you are working on the computer, cooking, driving or even relaxing.  Your typical posture during these activities is head and neck forward, shoulders rounded forward, back curved and hips flexed.    When you remain in this position for an extended period of time, the muscles in the front of the body tend to shorten or contract, while the muscles in the back of the body tend to weaken.    This can be a set up for back, neck and shoulder problems and in addition, tends to make you look shorter, heavier and less confident.

Stretching before and after exercise as well as during the day is often overlooked in the rush to “get your workout in”.   Stretching however, has numerous benefits.   According to a study published in the Annals of Physical Medicine and Rehabilitation Medicine in September 2016, by I Fekhfekh, et al, dynamic muscle stretching of the knee musculature actually resulted in an increase strength gain in those muscles.  Interestingly, this study also found a decrease in the postural stability of the knee after stretching.    In English, it appears that stretching helps your to build strength, but may decrease the stability of the muscles you stretch at least temporarily.

In general, stretching helps to improve flexibility, joint range of motion, and usually is helpful for injury prevention.    Stretching helps by increasing blood flow to the muscles stretched.  This increased blood flow carries important nutrients to your muscles to allow for muscle growth and repair.  In addition, the increased blood flow helps to wash away muscle “waste” which leads to decreased soreness and inflammation of the muscle.

If allowed to remain in a contracted position for a prolonged period of time, our muscles will shorten.  For example if you spend a large portion of your day sitting in a chair or driving, the muscles in the front of the hips, your hip flexors will shorten.  These muscles have a direct effect on both your posture and your back health.

 

So what should you do?

It is important to stretch the muscles in the front of the body at least daily.

Exercises that focus on the hip flexors:

-Kneeling hip flexor stretch  – in the position of a lunge, allow your back knee to touch the floor and drive the hip of your front leg forward.  This will stretch the hip flexor of the knee on the floor

–Pigeon stretch – extend your right leg straight back and bring the heel of your left leg underneath your right hip.  Then drive your hips forward towards the ground.  Stretch and repeat on the other side.

– Yoga poses such as: low lunge, crescent lunge, upward facing dog, and revolving side angle pose

 

Stretches that focus on the chest muscles and prevent rounded shoulders:

– Door Frame stretch- stand in a doorway or at the corner of a room with your arms up like you were going to stop traffic.  Line your arms up from the elbow to the hand with the doorframe or in the corners of the wall.   Step towards the door and you should feel a stretch in your chest (pectoralis “pec” muscles) and hold for 20-30 seconds.

– Wall slides – stand with your back to the wall and keep your shoulders against the wall.  Walk forward 1-2 steps and slide your arms up and down the wall and squeeze your shoulder blades together.  You should feel a stretch in your upper chest muscles.

–Shoulder squeeze stretch –  clasp your hands together behind your back and slowly try to lift your hands.  Squeeze your shoulder blades together to stretch out the chest wall.

– Yoga poses include : bridge pose, camel pose, cobra pose and cow face pose

 

Stretches for your neck:

– Chin Tucks (Neck Retraction) – keep your shoulders back and your head in a neutral position (eyes facing forwards, chin level) slowly move your head backwards until you feel a slight stretch in the back of your neck.  Hold for 10-20 seconds and repeat.  If needed you can apply a gentle pressure on your chin with your fingertips to press your chin backwards and deepen the stretch.

Incorporating these exercises into your daily routine will help to prevent shortening of the muscles in the front of the body which leads to poor posture and often pain of the neck and back.  As always, if you are having pain which persists you should be evaluated by a certified health care professional to ensure that these exercises are safe for you.

This week we primarily discussed stretching exercises to prevent muscle contraction, and next week we will discuss the importance of strengthening the back muscles to further combat the issues of a hunched posture.

Fish Oils

Fatty acids have many important uses in our bodies.  Fatty acids come in different shapes and sizes, and are named based on their size and chemical structure. Omega-3 fatty acids are a specific class of fatty acids that are utilized by our bodies and are used as the precursors for anti-inflammatory compounds.

Essential Fatty Acids are those that cannot be made by our bodies and must be consumed as part of our diet.  The name Omega -3 Fatty acid describes a class of different length fatty acids which all contain a similar chemical structure.

The most well-known Omega 3 fatty acids are ALA (alpha linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

ALA is found in:

  • Flaxseed
  • English walnuts
  • Brussel sprouts
  • Salmon
  • Sardines
  • Chia
  • Hemp
  • Tofu
  • Spinach
  • Other plant foods

The body in theory has the ability to convert ALA into DHA and EPA.  However, this pathway is influenced by dietary intake and does not work optimally in all people.  Therefore, it is often helpful to consume foods with DHA and EPA in case the body is unable to make these compounds in the needed amounts.   There are multiple studies that have shown the health benefits of DHA and EPA and I will describe these in more detail later in this article.

EPA and DHA are more difficult to obtain with a strict vegetarian diet.  Sea plants and certain fermented foods do contain small amounts of DHA, but DHA is not found in land based plants.  DHA makes up about 20% of the brain by weight, and is found in most fish, eggs, and milk and cheeses obtained from grass fed animals.   EPA is found in most fish, especially salmon and sardines.  The amount of EPA and DHA in fish is dependent on their diet.  Farmed fish are sometimes supplemented with processed Omega-3 fatty acids to increase the concentration found in these fish.

Multiple studies have demonstrated the beneficial effects of Omega-3 fatty acids, specifically EPA and DHA, for our general health and well-being.  Below is a summary of my review of the literature, and the findings in various studies:

  • Fish oils lower blood sugar and decrease liver fat stores
  • Increasing DHA and EPA decreases the incidence of metabolic syndrome by 20%
  • EPA and DHA supplementation helps to lower blood pressure (at approx. 1gm/day)
  • In obese patients, insulin sensitivity is improved with supplementation of EPA and DHA (at approx. 1 gm/day)
  • Higher levels of EPA consumption lower risk of CHF (congestive heart failure) and increase survival in patients with heart failure by 35% – thought to be because of the effect on the heart muscle pumping ability
  • Omega-3 fatty acids improve exercise-induced asthma and increase pulmonary function 5-fold based on pulmonary function tests
  • Fish oils help to slow neuro-inflammation and may slow progression of neuro-degenerative disorders (eg. Alzheimers, Parkinson’s)
  • Mild cognitive dementia improves with supplementation of 900mg of DHA
  • Omega-3 Fatty acids may slow or reverse nerve damage from diabetes

So what should you do?   All fish oils are not created equally.  Fish oil in its natural state obtained directly from the diet is probably best, but it is difficult to eat the amount needed by our bodies.   The next best option is supplementing our diet with at least 2.5 grams/day of EPA and DHA in the form of a pharmaceutical grade, highly refined Omega-3 fatty acid supplement (if ok with your doctor).  Unrefined fish oils can have many contaminants such as PCBs and Mercury.   Most fish oils sold over the counter have a very low concentration of EPA and DHA and contain “other Omega-3 fatty acids” which require our bodies to convert them into an active form.    As was stated earlier, ALA intake is important, but this needs to be converted into DHA and EPA in order to be effectively utilized in the anti-inflammatory pathway.

One final note is that while Omega-3 fatty acids such as ALA, EPA, and DHA are the precursors of anti-inflammatory mediators in our body, Omega-6 fatty acids such as AA (arachidonic acid) are the precursors of the pro-inflammatory mediators in our body.  Omega-6 fatty acids are found in many cooking oils such as corn, palm, sunflower, safflower and soybean oil.   The western diet is very high in omega-6 fatty acids and relatively low in omega-3 fatty acids.  By increasing the amount of omega-3 fatty acid consumption and decreasing omega-6 fatty acid consumption, the inflammatory state of the body is improved.  This is thought to have a beneficial effect of chronic inflammatory disease states such as arthritis.

Optimizing Nutrition In Our Diets

If you are eating a cleaner more nutritious diet, you should be feeling the beneficial effects of your efforts.  In theory, if you are eating a variety of fresh fruits, vegetables and meats, you should be able to get the majority of your nutrients from your diet.  The problem is that many fruits and vegetables are grown in over-farmed soil devoid of vital nutrients.

In addition, the way food is cooked can denature or destroy nutrients found in food.   For example a study published in 2009 in the Journal of Zhehiang University Science, was done which examined the effects of steaming, microwaving, boiling, stir-frying and stir-frying follow by boiling on broccoli in China.  The study found that all types of cooking except steaming resulted in “significant losses of chlorophyll and vitamin C and significant decreases in total soluble proteins and soluble sugars”.  The study goes on to say that “indole glucosinolate were significantly modified by all cooking treatments but not steaming”.  Indole glucosinolates are sulfur-containing compounds that have been associated with a possible decrease in lung cancer and colorectal cancers.

Lilli Link and John Potter from the Mailman School of Public Health in Columbia University reviewed 9 years of medical studies and published an article in 2004.  They found that consumption of vegetables (raw or cooked) was associated with a lower cancer risk, however 9 of the 11 studies reviewed showed an even lower risk with raw vegetables as opposed to cooked vegetables.   They suggested that “cooking changes the availability of nutrients, destroying digestive enzymes and changes the structure and digestibility of food”.  So it appears that consumption of vegetables in general is beneficial but consumption of raw vegetables may be even more beneficial to your overall health.  That being said, make sure that you carefully wash and clean vegetables, because raw vegetables often contain bacteria which can be harmful.  Furthermore, it is important to do your best to remove as much pesticides as possible from the surface of the vegetables.

Amino acids provide the building blocks for protein production in your body.   Amino acids are divided up into groups, Dispensable (our bodies can make these under almost all circumstances),  Indispensible or Essential (can never be made by our body and must be consumed through diet or supplements) and Conditionally Indispensible (can be made by our body under many circumstances but not always).

Consuming foods such as fish, eggs, sea vegetables, salmon, brussel sprouts, broccoli, garlic onion, chicken legumes, dairy (occasionally) and soy will help to provide you indispensable amino acids.    It appears that you do not need to eat these foods at every meal, but it is important to eat them over a period of several days to help maintain your body’s amino acid stores.

There are many nutrients which are helpful to add into your diet, possibly via supplements, such as Vitamin D3, Calcium, Magnesium, Omega-3 Fatty Acids and Glutamine.    In the following weeks articles, I will be addressing the importance of each of these supplements as valuable additions to our diet.

To summarize the above information, adding well cleaned, raw vegetables and fruits to your diet, and adding high quality proteins such as eggs, chicken, legumes and fish will increase the nutritional density in your diet and provide your body with important building blocks to function optimally.

How To Choose Your Foods?

The definition of organic is “relating to or derived from living matter”. With regard to the food industry, the definition of organic is somewhat vague. Organic foods are “produced by methods that comply with standards of organic farming”. The issue with this definition is that these standards are not in fact standardized and vary widely throughout the world. Generally speaking, organic farming is meant to protect the environment and allow for renewable resources, encourage the balance in ecological systems and conserve biodiversity. In addition, organic foods are supposed to be produced without solvents, synthetic food additives and irradiation, these standards still allow for some pesticides and fertilizers to be used.

By now, you have probably heard of the “Dirty Dozen Plus” and the “Clean 15″. The “Dirty Dozen Plus” are foods that are recommended to be organic, while the “Clean 15″ can be consumed despite production via conventional farming. These foods were found to have the highest pesticide load by Dr. Andrew Weil in conjunction with the Environmental Working Group (EWG).

The “Dirty Dozen Plus” – these should be organic when eaten

  • Apples
  • Peaches
  • Nectarines
  • Strawberries
  • Grapes
  • Celery
  • Spinach
  • Sweet Bell Peppers
  • Cucumbers
  • Cherry Tomatoes
  • Snap Peas (Imported)
  • Potatoes
  • Hot Peppers
  • Kale
  • Collard Greens

In contrast, the “Clean 15” foods were found to have acceptable levels of pesticides and at this time are felt to be o.k. to be consumed when farmed conventionally with regard to level of pesticides. These include:

  • Avocados
  • Sweet corn
  • Pineapples
  • Cabbage
  • Sweet Peas (frozen)
  • Onions
  • Asparagus
  • Mangoes
  • Papayas
  • Kiwi
  • Eggplant
  • Grapefruit
  • Cantaloupe (domestic)
  • Cauliflower
  • Sweet potatoes

The effects of pesticides are mixed according to the medical literature, and there is not definitive evidence on either side of the argument. One of the reasons for such disagreement is that we are all genetically different and pesticides and toxins affect us differently.

For example, there is genetic variation in a gene called the MTHFR gene. This gene (in combination with others) helps our body with detoxification. If you contain a specific combination of gene mutations, then you may have more difficulty with detoxifying then someone sitting right next to you. In this case, you may be very sensitive to pesticides, while your neighbor is not. Therefore, it would be important for you to eat mainly organic foods, but you neighbor may be able to tolerate a much higher pesticide load in his or her diet.

Some other factors to consider when purchasing foods:

Is the animal grass fed vs grain fed?
Grass fed animals tend to have a better fat profile, meaning more Omega-3 fatty acids (which are anti-inflammatory) vs Omega-6 fatty acids (which are inflammatory). Therefore, grass fed animal fats are healthier for us while grain fed animals skew the diet to be more inflammatory. This is especially important to consider in an individual with a chronic auto-immune disease such as arthritis, lupus, or even those who suffer from asthma.

Is the fish farmed or wild caught?
Not all farmed fish is equivalent. The major concern in the past with farm-raised fish is that they tend to be higher in contaminants such as mercury, PCB’s and antibiotics and lower in omega-3 fatty acids. Wild caught fish are found in their natural environment and are free to eat algae and other natural food sources. Another important concern is the type of fish you are eating. Larger, predatory fish such as salmon, swordfish, king mackerel, marlin, orange roughy, shark, tilefish, and ahi tuna all contain higher levels of mercury then do smaller fish. Therefore, it is important to limit your weekly consumption of such fish.

Recently, companies such as Whole Foods and Wegmans have raised the bar on their fish farming practices. The farmed fish are fed healthier diets enriched with algae, a raised in water that is more closely monitored for contaminants and do not allow the use of antibiotics in the water. In general, wild caught is currently still the best although wild caught fish has a greater carbon foot print.

The take home message is to know where the fish you are buying is coming from and the methods used to raise them. U.S. farmed fish are significantly safer then internationally farmed fish.

Does the food contain added hormones or antibiotics?
Often times antibiotics are used liberally to control the outbreak of diseases on farms and with livestock. The antibiotics can change the bacteria found in our GI tracts and may lead to a condition called gut “dysbiosis”. This alteration of bacteria in our gut has been theorized to contribute to multiple auto-immune conditions as well as anxiety, depression and schizophrenia. In addition, the overuse of antibiotics leads to bacterial resistance and the formation of “super bugs”. Avoiding food and water sources with antibiotics can lessen your exposure and prevent resistance.

Hormones are added to certain animals to make them gain weight faster and increase milk supply. The effects of exposure to chronic low levels of hormones is unknown however, several countries have banned the use of rBGH due to lack of certainty.

The best bet is to eat non-processed, locally sourced food with as few contaminants as possible. Cage free, grass fed, organic food without added hormones and antibiotics is definitely more expensive and will significantly impact your grocery bill. Therefore, it is important to make informed decisions about your food sources and vary your exposure to a multitude of environmental toxins. As far as genetics are concerned, there are blood tests available to look for genetic variations. Though these tests are not recommended for everyone, if you suffer from chronic diseases, fibromyalgia, it is possible they might be of benefit.

Should You Incorporate Apple Cider Vinegar Into Your Diet?

 

Recently apple cider vinegar has been garnering a fair amount of attention due to its possible health benefits. In order to provide you with the most up-to-date information, I decided to review the literature to find out if there is any scientific evidence to support these health claims. It appears that indeed there are some benefits to incorporating a small amount (1-2 Tablespoons) of apple cider vinegar into your diet, but adding more than that may be harmful.

Apple cider vinegar is made by crushing apples and collecting the liquid or cider. Bacteria and yeast are then added to this cider which causes the fruit sugars to ferment first into alcohol and ultimately, with the help of bacteria called acetobacter, into vinegar. Apple cider vinegar is more palatable then pure vinegar due to fact that is is made from apples. Regular vinegar is much more sour and made from the fermentation of grain alcohol. The benefits of apple cider vinegar are due to the acetic acid (vinegar) therefore in theory regular vinegar should be beneficial as well. The main issue is that regular vinegar is sour and harsh tasting.

Some of the benefits of apple cider vinegar consumption:

  • Increased satiety or feeling of fullness
  • Beneficial effect of fat levels in the blood
  • Decreased blood levels of triglycerides
  • Increased beneficial HDL cholesterol levels in the blood
  • Decreased LDL cholesterol levels in blood
  • Seems to prevent/lower risk for vascular disease/ plaque formation in the arteries
  • May help with oxidative stress (functions as a beneficial antioxidant)
  • Promotes glycogen synthesis (sugar storage, thus reducing blood sugar levels)

In a study done by Kondo T, et al, published in August 2009, it was found that Vinegar intake decreased body weight, body fat mass and serum triglyceride levels in obese Japanese individuals. These effects were fairly modest and on average individuals lost a few more pounds then the control subjects over a three-month time. It appears though, that this benefit only helped when the apple cider vinegar was consumed.

According to a study published by the American Diabetes Association in Diabetes Care, 2 Tablespoons of apple cider vinegar at bedtime taken with 1 ounce of cheese favorably impacted or decreased the waking blood sugar levels in patients with diabetes. These patients were given cheese because it was felt that a small amount of food was beneficial when taking the vinegar to prevent stomach upset. The fasting glucose levels improved by 4-8% as compared to controls.

It it theorized that vinegar slows down digestion in the stomach and causes delayed gastric emptying, which is usually beneficial. This is because by slowing gastric emptying, you are slowing down the rate of sugar being released into your blood stream. However, if you have a condition called Diabetic Gastroparesis (a problem with the nerves in the stomach leading to slowed or delayed digestion), it is not recommended to take apple cider vinegar because this can worsen your digestion.

Recommendations for consumption:

  • 1-2 Tablespoons at most per day (can be used as a salad dressing or mixed with other foods/liquids)
  • Drink either after meals or dilute with 8 ounces of water
  • Don’t consume on an empty stomach or you may get nausea, bloating or gas
  • Do not use the vinegar pills – there is a case report of a women with esophageal erosion (throat burns) due to the pill being stuck in her throat for several months

Potential side effects or complications:

  • May interact with certain medications, specifically:
    • Diabetic medications
    • Digoxin
    • Anti-hypertensive medications (blood pressure medications) such as diuretics
    • Any other medications which effect potassium levels
  • In a case study of a women who took 8 ounces per day for 6 years, she developed low potassium and osteoporosis (bone loss)
    • It is thought that too much vinegar consumption will take minerals from the bones to buffer the acidity and result in osteoporosis
  • May cause damage to tooth enamel due to acidity
  • May interfere with stomach emptying (called gastroparesis) and result in heartburn, bloating and nausea

In conclusion, there is scientific evidence that a modest intake of no more that 1-2 tablespoons of apple cider vinegar per day improves your blood sugar levels, helps you to feel fuller and thus consume less calories and improves the fat profile of your blood to decrease your risk for stroke and heart disease. As always if you are taking medications or have diabetes check with your physician to make sure this is safe addition to your diet.