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A Happy, Healthy Holiday Season Part 2: Remember what you want

Posted on December 26, 2012 by Dr. Lise Naugle

In part one of this blog, I explained how overindulgence in holiday fare can really sabotage the season’s merry and offered suggestions to help you accomplish your health goals, despite the ulterior motives of fruitcakes and gingerbread men. Here I offer a few more.

  • discipline sign by Flickr user cryptoFocus on the benefits you’ll receive from your actions rather than the difficulties of the tasks. One of my favorite quotes is by David Campbell. He said, “Discipline is remembering what you want.” I find that that quote can completely change my perspective when I’m having difficulty following through on a commitment to myself. Something I feel I “should” do or “have to” do becomes instead something I choose to do because it’s moving me closer to my goal and what I want.
  • spread of liquor bottles by Flickr user Drunken MonkeyWatch the holiday spirits; imbibe in moderation. Excessive drinking can cause a host of problems, in addition to the obvious risks of drinking and driving or saying something you’ll regret at the office holiday party. In order to metabolize alcohol, the body uses up nutrients—many of which are the same nutrients required to produce and maintain energy. This means that if you’re drinking, you will have fewer nutrients available to keep you energetic and alert throughout the day. Also, alcohol has 7 calories per gram. (Meanwhile, those carbohydrates that many people avoid like Aunt Sally’s knitted reindeer sweater have only 4 calories per gram.) Finally, alcohol’s effect on judgement can give you a lackadaisical attitude about the rest of your dietary goals and cause you to succumb to other temptations that may not be in your body’s best interest.
  • Exercise your freedom of choice. Just because something is on the table, you’re not required to eat it. Celebrate the season by focusing on foods that are delicious, healthy, and a maybe a little bit novel. If you can have a roll any day of the week, why waste your food allotment on it? Before you go through the buffet, imagine how you’ll feel—not only during, but after eating various foods. If you know you’ll wind up with an upset stomach or sugar coma within half an hour after eating a particular food, you may decide the payoff isn’t worth it.
  • Finally, focus on things besides food. Even though it may seem that everything holiday related revolves around food, it doesn’t have to. Take advantage of the extra time off and create some new holiday traditions. Below are some examples.

board game night by Flickr user PV KS-Call a friend you haven’t seen in a while and make a date to chat over tea.

-Walk around your neighborhood or a mall to look at lights and decorations.

-Organize a board game night and serve healthy snacks.

-Get a massage. It relieves stress, improves circulation, and softens stiff muscles.

-Organize a friend or family outing: winter hiking, snowshoeing, cross country skiing, or even a scenic drive.

-Attend a holiday performance.

-Snuggle in with a book and a blanket.

In the spirit of giving this holiday season, give yourself the gift of healthy eating and the freedom to make the choices that are best for you.

About the Author:

Dr. Lise NaugleDr. Lise Naugle (ND) is an associate of Dr. James L. Wilson. She assists healthcare professionals with clinical assessment and treatment protocols related to adrenal dysfunction and stress, and questions regarding the use of Doctor Wilson’s Original Formulations® supplements. With eleven years in private practice focusing on stress and adrenal health, she offers both clinical astuteness and a wealth of practical knowledge. Dr. Naugle also maintains updated information about the latest scientific research on the hypothalamic-pituitary-adrenal axis and develops educational materials about stress and health for clinicians and their patients.

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A Happy, Healthy Holiday Season Part 1: Don’t bite off more than you can chew

Posted on December 18, 2012 by Dr. Lise Naugle

Overeating and over-consumption of refined, sugary, fatty, or caffeinated foods and alcohol (all plentiful this time of year) can wreak all sorts of havoc on your body, like:

  • overeating by Flickr user K YankovPromoting inflammation
  • Causing weight gain
  • Impairing mood and concentration
  • Lowering energy levels
  • Disrupting blood sugar balance
  • Increasing stress and fatigue
  • Inducing irritability
  • Contributing to chronic diseases (such as high blood pressure and diabetes)
  • Interfering with sleep
  • Hampering immune function

Even worse, the types of foods that are most problematic are often the very ones stacked high on the serving tables at parties and holiday gatherings and in gifts from well-intentioned friends. Individuals with food allergies or sensitivities have greater challenges than most finding foods that support their health, but whoever you are, unless you hibernate all winter, you will probably go at least a few rounds with some challenging food choices over the next couple of months.

Here are some things you can do to support healthy choices even as those visions of sugarplums dance through your head:

  • Be realistic and let go of perfectionism. Don’t bite off more than you can chew, so to speak. Food-wise the holidays are rough, so mid-December is probably not the best time to try and lose 20 pounds or begin an elimination and challenge diet. Commit to supporting your health the best you can and forgive yourself if you stumble. Don’t use one misstep as an excuse to wander further and further away from your ultimate goals.
  • baby steps by Flickr user sean dreilinger

    Not the only time it's okay to take baby steps

    Clarify and define your overall health priorities then create action steps based on these. If you decided you wanted to complete a marathon, you wouldn’t run 26 miles the following day. You’d start with baby steps, perhaps simply walking and running for 30 minutes the first day. Take the same approach with your dietary goals. Create manageable daily strategies that support your overall objectives. (For example: Overall objective = Stabilize blood sugar to support consistent energy and mood; Daily strategy = Eat at least 3 oz. protein at each meal.)

  • Create a food log. Yes, it’s inconvenient, annoying, and often sobering to record every morsel of food that goes into your mouth, but that is exactly why writing down everything you eat is one of the best ways to achieve your dietary goals. Instead of stating a goal and then forgetting about it, the log makes you accountable. If you not only record what you eat, but also when you eat and how you feel both physically and emotionally before and after, your journal may provide you with valuable insights about which foods make you feel better or worse.
  • exercise buddies by Flickr user sirwiseowl

    Accountability buddies can inspire dedication

    Get a buddy. Like the food log, a buddy provides accountability for your actions, but a friend’s support can do even more. A pal can encourage you to persist when you want to quit, strategize with you for a problematic party, offer suggestions when you run up against road blocks, and even join you in a daily walk or collaborate on healthy cooking projects. Just having someone remind you of why you’ve undertaken the changes you have can be invaluable.

  • Eat more soup. Non-cream based soups can be a great source of nutrition. They supply water, electrolytes, vitamins, minerals, and sometimes fiber and protein. In addition, researchers found that when people ate soup before a meal, they reduced their total calorie intake at that meal by 20%.1

Continue to part 2, where I offer more suggestions for a happy, healthy holiday.

References:
1. Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007 Nov;49(3):626-34. Epub 2007 Apr 14.

About the Author:

Dr. Lise NaugleDr. Lise Naugle is an associate of Dr. James L. Wilson. She assists healthcare professionals with clinical assessment and treatment protocols related to adrenal dysfunction and stress, and questions regarding the use of Doctor Wilson’s Original Formulations supplements. With eleven years in private practice and a focus on stress, adrenals, hormonal balance and mind-body connection, she offers both clinical astuteness and a wealth of practical knowledge. Dr. Naugle also maintains updated information about the latest scientific research on the hypothalamic-pituitary-adrenal axis function, endocrine balance and nutritional support for stress and develops educational materials about stress and health for clinicians and their patients.

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Healthy Snack Recipes – Sesame Chews, Asparagus & Mushroom Bruschetta, Hummus

Posted on December 6, 2012 by Dr. Wilson's Adrenal Fatigue Team

The holiday season seems to be the hardest time to stick to healthy eating habits, with cookie plates and potlucks around every corner. When we eat poorly we tend to feel and operate poorly, and who wants that? Here are some nutritious and delicious recipes to help make the holidays a little healthier.

Sesame Chews

sesame bars by Flickr user joana hardIngredients:

  • 1/2 cup honey
  • 1 cup sesame seeds

1. Bring honey just to boiling in a pot, then simmer for 10 minutes
2. Remove from heat and stir in sesame seeds
3. Spread mixture onto a non-stick or slightly greased cookie sheet with the back of a spoon (layer should be about 1 cm thick)
4. Refrigerate until hard
5. Break into pieces and store covered in fridge until ready to serve

Asparagus & Mushroom Bruschetta

Ingredients:

  • mushroom asparagus bruschetta1 onion, sliced
  • 3 cloves of garlic
  • 1/4 cup olive oil
  • 2 cups button mushrooms, chopped
  • 2 1/4 ounces porcini mushrooms, soaked for half an hour then drained
  • crunchy bread or cracker of your choice (French loaf is traditional)
  • olive oil
  • 18 ounces of asparagus, cooked
  • salt and pepper to taste

1. Soak the porcini mushrooms for 30 minutes, then drain
2. Saute onion, garlic, mushrooms and porcine together until the onions are soft and translucent. Allow mixture to cool, then pulsate in a food processor or with a hand/immersion mixer until slightly blended (mushrooms should retain some shape)
3. Cook the asparagus to your liking (4-8 minutes), then drain fully
4. If using bread, slice, brush with olive oil and toast the pieces
5. Spread the mushroom mix on toasted bread/cracker and top with asparagus spears.  Drizzle a little olive oil and garnish with salad leaves or your topping of choice – be creative!

Homemade Hummus

Ingredients:

  • hummus by Flickr user jypsygen14 ounces chickpeas, drained and rinsed
  • 2 garlic cloves
  • 2-3 tablespoons of water
  • 2 tablespoons of sesame seed paste (tahini)
  • 2 tablespoons of olive oil
  • the juice of 1 lemon
  • black pepper
  • paprika, for garnish

1. Process the chickpeas, garlic, water, tahini, olive oil and lemon juice in a food processor or with a hand/immersion mixer until smooth – if needed, add a little water or lemon juice at a time until desired consistency
2. Add black pepper or chilli to taste
3. Transfer to a container and refrigerate
4. Garnish with a sprinkle of paprika when serving – enjoy!

All recipes courtesy Naturopath.co.nz

Image credits: sesame bars by Flickr user joana hard; mushroom & asparagus bruschetta by Naturopath.co.nz; hummus by Flickr user jypsygen

 

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Snack doesn’t have to be a bad word: Healthy and creative snack ideas

Posted on November 29, 2012 by Eric Bakker, ND

to snack or not to snackThe word snack often has bad connotations, reminding us of those things we eat in secret we hope no one else sees. Snacking doesn’t have to be bad; in fact, when snacking properly, you can actually support metabolism, provide yourself with natural energy, and avoid overindulging at mealtime. It’s suggested to eat every 2-3 hours for the sake of blood sugar, especially those with active lifestyles. Important reminder: if you are on a 5-6 meals and snacks a day plan, you’ll want to pay extra attention to portion size and focus on nutrient-rich foods. Here are some nutritious and beneficial snack ideas to help with those in-between meal times.

Nuts and seeds
nuts and seeds by Flickr user edtechie99Packaged and flavored nuts and seeds may taste better, but choosing raw is much healthier. Nuts and seeds should be kept cool as possible, as their high fat content can cause rancidity. It’s best to freeze nuts to prevent rancidity and oxidation. Some good options are walnuts, hazelnuts, almonds, Brazil nuts and macadamia nuts. Seeds can be messy on their own, so for eating ease we recommend bars with seeds included.

Fresh fruits and vegetables
Fresh fruits and vegetables are the traditional natural snack. Apples, pears, papaya, peas in the pod, mango and tomatoes can all be healthy ways to satisfy those hunger pains. Other alternatives are avocado (small or halved), celery or carrot strips, radishes, and strips of red or orange bell peppers with hummus dip.

Breakfast cereals
Believe it or not, there are healthy breakfast cereals out there. When choosing a cereal, check the sugar content closely. For a customized taste, make your own mix using fresh bulk ingredients. Get creative!

Puffed cereal snacks
As an alternative to popped corn, pick up some puffed brown rice or naturally puffed millet from your local market. They usually contain no sugar, salt or artificial enhancers. You can add guilt-free flavor by topping them with things like smoked salmon, bright vegetables or a healthy homemade dip. Healthy snacking doesn’t have to be boring!

Healthy drinks
spirulina drink by Flickr user Food ThinkersHere are some good alternatives to have when you feel a coffee or soda craving coming on: water, low fructose juices like prune and carrot, spirulina and green tea. We should be taking in lots of fluids daily – probably more than most of us usually drink. Proper hydration alone can help; oftentimes when we feel hungry, we are actually just in need of fluids.

Click here for more healthy snack ideas, as well as full recipes

Image credits: nuts and seeds by Flickr user edtechie99; spirulina drink by Flickr user Food Thinkers

About the Author
Dr Eric Bakker, NZ naturopathic physicianEric Bakker B.H.Sc. (Comp.Med), N.D, R.Hom. is a highly experienced naturopathic physician who has been in clinical practice for 25 years. Eric is passionate about improving people’s lives through proven wellness and lifestyle principles, natural medicine practice as well as public and professional practitioner education. Eric specialises in candida yeast infections, as well as adrenal fatigue, and thyroid disorders. Dr. Bakker has written one of the most comprehensive books on yeast infections called Candida Crusher. Website:  candidacrusher.com  You can complete his online survey to determine if you have a yeast infection here, or link through to his many You Tube videos: www.yeastinfection.org  Dr. Bakker’s Blog:  www.ericbakker.com

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Are We Eating Wrong? The Idea of Big Breakfasts and Small Dinners

Posted on November 9, 2012 by Eric Bakker, ND

Meal Reversal

clock by Flickr user Dave StokesBelieve it or not, one of best things we can do for our digestive environment is meal reversal. What this means exactly is eating a larger meal for breakfast, a medium size meal for lunch and a smaller meal for dinner. I have personally witnessed many patients benefit from this change, when many other ideas or treatments didn’t work. But, why does this work? The human body, like other natural things, is designed to work on a time-pattern. This pattern was first discovered in the Western world in 1927 by Professor Kurt Richter, a well-known American bio-psychologist. A new science, known as biochronology, stemmed from Richter’s early work. From studying and understanding biochronology we’ve learned that the human body runs on a clock system, and by understanding the gastrointestinal peak performance and down times, we can work to improve our digestive and overall health.

The Stomach 

Regions_of_stomach wikipediaThe peak performance time of the stomach is between 7 and 9 AM. You can use this time to get a good amount of protein in, as you can ensure a more complete breakdown of foods and not have to eat loads of heavy proteins at dinner. The stomach’s activity level tends to peak early in the day and taper off until mid-afternoon. This goes for the digestive tract and most of the body’s organs in general.

The Small Intestine 

The peak performance time of the small intestine is between 1 and 3 PM. It’s good to have some protein with lunch, but not as much as with breakfast. Personally, I opt for eggs with breakfast and fish or a small portion of red meat with lunch. A majority of protein digestion and absorption occurs from 7 AM  to 3 PM, so for dinner I recommend eating a meal with light protein like fish or chicken but also tofu, lentils, beans or quinoa.

The Large Intestine 

Your colon is most active in the wee hours of the morning, usually between 5 AM and 7 AM. You may have noticed that this is typically the time your body starts giving you that urge to stumble toward the bathroom. This early part of the morning is also a good time to drink plenty of water, which can also help with the urge to quench your thirst with sugar and caffeine-heavy beverages.

About the Author:

Dr Eric BakkerEric Bakker B.H.Sc. (Comp.Med), N.D, R.Hom. is a highly experienced naturopathic physician who has been in clinical practice for 25 years. Eric is passionate about improving people’s lives through proven wellness and lifestyle principles, natural medicine practice as well as public and professional practitioner education. Eric specialises in candida yeast infections, as well as adrenal fatigue, and thyroid disorders. Dr. Bakker has written one of the most comprehensive books on yeast infections called Candida Crusher. Website:  candidacrusher.com  You can complete his online survey to determine if you have a yeast infection here, or link through to his many You Tube videos: www.yeastinfection.org  Dr. Bakker’s Blog:  www.ericbakker.com

Image Credits:

Clock by Flickr user Dave Stokes; Stomach image courtesy Wikimedia Commons

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There’s more to fiber than a little roughage

Posted on October 25, 2012 by Dr. Lise Naugle
chia seeds by Flickr user HealthGauge

Chia seeds are an excellent source of fiber. Image credit: Flickr user HealthGauge

Fiber, commonly known as roughage, is the part of plant-based foods—such as fruits, vegetables, grains, beans, or nuts—that the body can’t digest.  Dietary fiber is often divided into two broad types: soluble and insoluble.

If you mix soluble fiber in water, it dissolves and forms a gel. Soluble fiber is found in psyllium, oats, apples and other fruits, beans, peas, and chia seeds. Insoluble fiber won’t dissolve in water, but it absorbs water, puffing up like forgotten cereal in a bowl of milk. Insoluble fiber is found in vegetables, nuts, flaxseeds, and whole grains.

In addition to being soluble or insoluble, fibers differ in other ways: size, ability to hold water, viscosity (thickness), and resistance to being broken down. All of these characteristics determine the effects a particular fiber has on the body, and these effects are much more widespread than simply providing a little dietary bulk.

Health Benefits of Fiber:

Normalizes bowel movements

Fiber’s role in normalizing bowel movements is probably its most well-known role, and fiber can be beneficial in cases of either constipation or diarrhea. Fiber adds bulk to stool, making difficult stools larger, softer, and easier to pass. On the other hand, fiber absorbs water and helps to add consistency to more liquid stools.

Supports healthy weight

Because fiber is indigestible, it adds no calories, but it takes up space in the intestines and slows emptying of the stomach. The added bulk reduces the amount of food needed to feel satisfied, and the increased time in the stomach helps you feel fuller longer. In fact, increased dietary fiber is associated with a lower incidence of obesity.

barley spikes by Flickr user Dag EndresenSupports healthy cholesterol and cardiovascular health

The gel formed from certain soluble fibers, particularly oats, barley, and psyllium, can bind to cholesterol in the intestines. This increases the elimination of cholesterol in the stool and lowers cholesterol in the body, especially LDL, the “bad cholesterol.” In addition, high fiber diets are associated with a decreased cardiovascular disease risk and incidence of events such as heart attacks.

Stabilizes blood sugar

Increasing fiber intake appears to help normalize and mitigate the rise in blood sugar and insulin after eating. Although the mechanism isn’t fully understood, the effects may be due to slower absorption of glucose in the intestines or by increasing the expression of certain genes and hormones that impact blood sugar levels.

How much fiber is enough?

Image credit: Flickr user H is for Home

The recommended adequate intake (AI) for total fiber is 38 grams per day for men age 19-50 and 25 grams per day for women age 19-50. For men and women over 50, the recommended AI is 30 and 21 grams per day, respectively.1 However, the average daily intake for most people in the United States falls far short of this target, hovering around 15 grams per day since 1999.2 As you increase your fiber intake, it is important to do so gradually and drink plenty of water to avoid the bloating and intestinal discomfort that can occur when you increase your intake too dramatically too quickly. To achieve maximum health benefits, eat an assortment of plant based foods to obtain a variety of soluble and insoluble fibers. If you are having difficulty getting the suggested amount using diet alone, consider increasing your intake with a fiber supplement. A little bit of fiber can go a long way in improving your overall health.

About the Author:

Dr. Lise NaugleDr. Lise Naugle is an associate of Dr. James L. Wilson. She assists healthcare professionals with clinical assessment and treatment protocols related to adrenal dysfunction and stress, and questions regarding the use of Doctor Wilson’s Original Formulations supplements. With eleven years in private practice and a focus on stress, adrenals, hormonal balance and mind-body connection, she offers both clinical astuteness and a wealth of practical knowledge. Dr. Naugle also maintains updated information about the latest scientific research on the hypothalamic-pituitary-adrenal axis function, endocrine balance and nutritional support for stress and develops educational materials about stress and health for clinicians and their patients.

References:

  1. Institute of Medicine. Dietary, Functional, and Total Fiber. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, D. C.: National Academies Press; 2002:265-334.
  2. King DE, Mainous AG 3rd, Lambourne CA. Trends in dietary fiber intake in the United States, 1999-2008. J Acad Nutr Diet. 2012 May; 112(5):642-8.
  3. Kumar V, Sinha AK, Makkar HP, de Boeck G, Becker K. Dietary roles of non-starch polysachharides in human nutrition: a review. Crit Rev Food Sci Nutr. 2012;52(10):899-935.

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Stress and Leaky Gut: Implications and solutions

Posted on October 18, 2012 by Dr. Lise Naugle
leaky sink by Flickr user likethebirds

Leaky sink and leaky gut are different - but you don't want either one. Image credit: Flickr user likethebirds

Stress has many negative effects on gastrointestinal function, including increased intestinal permeability—otherwise known as “leaky gut.” When a person experiences stress, the brain releases a chemical called corticotrophin releasing factor (CRF). CRF triggers a cascade of other chemicals which eventually cause the release of the stress hormone, cortisol, from the adrenal glands, but CRF receptors are also found located in the gut itself. This means that the release of CRF impacts the digestive system directly. Through the effects of CRF on the gut, stress can result in changes in intestinal motility, sensitivity, and inflammation which may be experienced as constipation, pain, or gastrointestinal upset. Stress can also alter intestinal permeability—how easily the intestines allow various substances to pass through their walls.

digestive system by Hey Paul Studios

The entire digestive tract is a continuous tube that runs from the mouth to the anus and separates materials inside the lumen of the tube (which is technically outside the body) from the rest of the body by a single layer of cells. The role of the digestive system is to extract nutrients from food and to provide protection against toxins or pathogens. Adjacent cells of the intestinal epithelium (that layer of cells lining the tube) adhere tightly to one another so that the passage of fluids and other substances can be carefully regulated and controlled. Some substances such as chloride and potassium diffuse freely without any assistance. Others like glucose and amino acids are actively transported across by proteins. If the integrity of this barrier is compromised, substances that should not ordinarily be allowed to pass—bacteria or large proteins from food—may slip through the wall.

When this happens, the immune system tags the substances as “antigens” and mounts an immune response against them, increasing inflammation via the use of chemical messengers and creating antibodies against the antigens. Some of these antibodies may cross-react with the body’s own tissues (i.e. attack them), leading to an autoimmune reaction, while increased inflammation contributes to the etiology or progression of other disorders such as depression.

woman with stomach ache

Could be something she ate. No, really! Are you aware of your food sensitivities/allergies?

In fact, many varied symptoms and conditions are associated with increased intestinal permeability including abdominal bloating, indigestion, joint pain, food allergies, fuzzy thinking, rashes, mood swings, fatigue, and hay fever. To test for leaky gut, a person drinks a liquid with two substances dissolved in solution: mannitol, a small molecule easily absorbed through the intestines, and lactulose, a larger molecule not well absorbed by a healthy intestinal lining. Urine is then collected and the amount of each molecule measured. In a healthy individual, levels of mannitol will be high while levels of lactulose will be low. If intestinal permeability is compromised, levels of both molecules will be high, reflecting increased absorption of both.

If you have leaky gut, there are many things you can do to help heal your intestinal epithelium. First, identify and eliminate any foods that may be contributing to the problem. (See my earlier blogs on making sense of food allergies, identifying food allergies, and eliminating food allergies and sensitivities for more on problematic foods). Then, utilize nutrients that can support repair of the tissue. Glutamine is the primary fuel for intestinal cells. It preserves intestinal structure and maintains healthy permeability. Quercetin, a flavonoid, also supports intestinal barrier function. Both L-glycine and phosphatidylcholine help to support normal levels of inflammation. Nutrients such as vitamin A, vitamin C, and zinc enhance intestinal repair and function.

Stress impacts many different conditions through its damaging effects on the gut; by supporting your gut, you may be able to improve your health in a multitude of areas as well.

About the Author

Dr. Lise NaugleDr. Lise Naugle is an associate of Dr. James L. Wilson. She assists healthcare professionals with clinical assessment and treatment protocols related to adrenal dysfunction and stress, and questions regarding the use of Doctor Wilson’s Original Formulations supplements. With eleven years in private practice and a focus on stress, adrenals, hormonal balance and mind-body connection, she offers both clinical astuteness and a wealth of practical knowledge. Dr. Naugle also maintains updated information about the latest scientific research on the hypothalamic-pituitary-adrenal axis function, endocrine balance and nutritional support for stress and develops educational materials about stress and health for clinicians and their patients.

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Digestive health, candida and dysbiosis: The battle of good and bad bacteria

Posted on October 3, 2012 by Eric Bakker, ND

It’s been estimated that up to 60% of your body’s immune activity is inside your small intestine. Up to 500 species of bacteria, perhaps more, live in your digestive system, and the quality and quantity of each species is determined by many factors. Diet change, climate and lifestyle changes (like moving to a new area), as well as emotional and psychological stress can all have an effect on digestive bacteria.

bad bacteria illustration by Dan Smith

Now that's some bad bacteria. Image credit: Dan Smith

You have probably heard about the benefits of the ‘good’ bacteria, often called probiotics, in your digestive system. When I first started to practice natural medicine in the 80s, probiotics were around but not very popular. Right now, probiotics are big news and it’s no surprise, given our increasingly unnatural lifestyles. Poor diet and lack of exercise set the scene for an imbalance in digestive bacteria, which is responsible for many important activities including the regulation of various aspects of your immune system, the production of multiple vitamins and assisting in detoxification.

Dysbiosis is a term referring to the overpopulation of ‘bad’ bacteria in a person’s digestive system, when the balance has been disturbed by any number of factors and that the bad bacteria have overpowered the beneficial bacteria. I would argue the major factors which account for dysbiosis include high levels of stress/chronic stress, poor or irregular diets, exposure to synthetic chemicals, oral contraceptives, pharmaceutical drugs and antibiotics. In our modern world of stress, antibiotics and processed foods we are put at an even higher risk. Antibiotics are a special case because they kill bacteria that are harming us, but also kill the good bacteria that keep the bad in check.

a healthy stomach is a happy stomach

A healthy stomach is a happy stomach. Image credit: cfsrecoverypath.com

If conscious efforts are not made to monitor our lifestyles and make healthy decisions, we can easily land in digestive health trouble. Candida overgrowth is a popular example of dysbiosis. No candida treatment plan is complete unless the correct balance is restored, which can be achieved by these four actions:

  1. Stop feeding the bad bacteria, parasites and yeasts
  2. Reduce the population of the bad bacteria to help restore intestinal balance
  3. Repopulate the intestinal tract with beneficial bacteria and flora
  4. Maintain an appropriate diet and lifestyle to help prevent a re-occurrence

About the Author

Dr Eric Bakker, NZ naturopathic physicianEric Bakker B.H.Sc. (Comp.Med), N.D, R.Hom. is a highly experienced naturopathic physician who has been in clinical practice for 25 years. Eric is passionate about improving people’s lives through proven wellness and lifestyle principles, natural medicine practice as well as public and professional practitioner education. Eric specialises in candida yeast infections, as well as adrenal fatigue, and thyroid disorders. Dr. Bakker has written one of the most comprehensive books on yeast infections called Candida Crusher. Website:  candidacrusher.com  You can complete his online survey to determine if you have a yeast infection here, or link through to his many You Tube videos: www.yeastinfection.org  Dr. Bakker’s Blog:  www.ericbakker.com

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Natural Flu Support: EPS and Lactobacillus Bulgaricus

Posted on September 13, 2012 by Dr. Lise Naugle
boy with flu

AH-AH-AH-naturalflusupport! Image credit: freedigitalphotos.net

Back to school often means back to the sore throats and muscle aches of colds and flus. However, you don’t have to face the season armed with only crossed fingers and a box of tissues. In fact, there are some natural substances you might not be aware of that may be very helpful in supporting your immune system through the autumnal onslaught of viruses, including the flu.

Numerous microorganisms secrete molecules called exopolysaccharides, or EPS, that are made of chains of repeating sugar residues, and different species of microorganisms secrete different types of EPS. Many probiotics, or good gut bacteria, secrete their own forms, some of which appear to be responsible for the probiotics’ beneficial effects on health. Lactobacillus bulgaricus, a probiotic found in traditional Bulgarian yogurt, was reported to have immune stimulating properties, so researchers decided to investigate its EPS.

The scientists experimented on a group of mice infected with influenza virus. Half of the mice were fed EPS from Lactobacillus bulgaricus; the other half did not get the EPS. The mice that ingested the substance had some interesting differences in their immune response compared to the mice that did not.

Natural killer (NK) cells are white blood cells that act as the body’s first line of defense against invaders such as the virus that causes the flu. Once an NK cell recognizes that a virus doesn’t belong, it binds to it and injects the virus with toxic proteins to kill it. Cells from the EPS fed mice exhibited enhanced natural killer (NK) cell activity.

closeup of lactobacillus bulgaricus

Closeup of lactobacillus bulgaricus - not popcorn! Image credit: Wikimedia Commons

Antibodies are large proteins created by an immune cell called a B cell. Each antibody responds to a specific immune target. For example, flu shots are given to try and stimulate B cells to produce antibodies against the virus that causes the flu. When antibodies react to their particular target, they surround it to prevent it from damaging other cells; they expose it to attacking immune cells, and they release chemicals messages to stimulate additional action from other parts of the immune system. The mice that were fed the EPS created increased levels of antibodies against the influenza virus.

Finally, EPS from Lactobacillus bulgaricus was shown to support the mice’s natural defenses against the influenza virus; the mice given the EPS had a better survival rate than the mice that had not ingested the substance. As the upcoming cold and flu season approaches, EPS may be a healthy addition to your arsenal of natural immune support.

About the Author:

Dr. Lise NaugleDr. Lise Naugle is an associate of Dr. James L. Wilson. She assists healthcare professionals with clinical assessment and treatment protocols related to adrenal dysfunction and stress, and questions regarding the use of Doctor Wilson’s Original Formulations supplements. With eleven years in private practice and a focus on stress, adrenals, hormonal balance and mind-body connection, she offers both clinical astuteness and a wealth of practical knowledge. Dr. Naugle also maintains updated information about the latest scientific research on the hypothalamic-pituitary-adrenal axis function, endocrine balance and nutritional support for stress and develops educational materials about stress and health for clinicians and their patients.

 References:

Nagai T, Makino S, Ikegami S, Itoh H, Yamada H. Effects of oral administration of yogurt fermented with Lactobacillus delbrueckii ssp. bulgaricus OLL1073R-1 and its exopolysaccharides against influenza virus infection in mice. Int Immunopharmacol. 2011 Dec;11(12):2246-50. Epub 2011 Oct 8.

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Vitamin C, zinc and the common cold: Mom was right

Posted on September 6, 2012 by Dr. Lise Naugle

Sometimes findings in science take us leaps and bounds beyond current knowledge; other times a “big discovery” is something your mother knew long before the scientific data was there to support it. A paper was recently published on one of those “Mom knew that” discoveries. Researchers found that a combination of vitamin C and zinc can be a safe and effective support for the common cold.

vitamin c makeup by Flickr user Katy dot Tresedder

What vitamin C is made of. That and goodness. Image credit: Flickr user Katy.Tresedder

Vitamin C, or ascorbic acid, plays a number of important roles in the body. One of its best known functions is as an antioxidant protecting cells- including immune cells- from damage by free radicals. Free radicals are unstable molecules responsible for tissue damage and aging. They are generated from exposure to pollutants, toxins, and even by the body’s normal metabolism and production of hormones such as cortisol and progesterone. Vitamin C also enhances many areas of white blood cell function (the defenders of the body), supports skin and other physical barriers to infection, and exhibits specific antiviral effects. Zinc is crucial in both innate (non-specific) and adaptive (antigen specific) immune function and is important in antibody formation. Deficiencies in either nutrient can severely weaken immune function.

A review of 21 studies conducted between 1971 and 1988 showed that regular vitamin C intake at doses of 1,000 mg per day or more reduced the duration, severity and incidence of colds. A review of studies involving zinc showed that taking the mineral within 24 hours of symptom onset also reduced severity and duration of a cold, and when taken regularly for 5 months or more, zinc decreased incidence of colds, absenteeism from school, and antibiotic prescriptions in children.

Zinc by Flickr user AJC1

A little zinc a day can go a long way. Image credt: Flickr user AJC1

The new paper presents data collected from two preliminary trials that studied the use of a combination of vitamin C and zinc for the common cold. Both studies are double-blind placebo-controlled. A placebo is a pill that doesn’t have any therapeutic effect. It is given to half of the subjects while the pill in question (in this case the 1000 mg vitamin C and 10 mg zinc) is given to the other half. The placebo is considered a control: something against which to compare the tested pill. Double blind means that neither the researchers nor the cold sufferers knew who was being given the real vitamin C and zinc and who was given the placebo until after the experiment was finished. Both studies showed that the nutritional combination significantly moderated runny nose, stuffy nose, watery eyes, and overall discomfort from sneezing. After 40 years of research, scientists can confirm what your mother already knew: taking vitamin C and zinc is a safe and effective way to support your immune system when you have a cold.

About the Author:

Dr. Lise NaugleDr. Lise Naugle is an associate of Dr. James L. Wilson. She assists healthcare professionals with clinical assessment and treatment protocols related to adrenal dysfunction and stress, and questions regarding the use of Doctor Wilson’s Original Formulations supplements. With eleven years in private practice and a focus on stress, adrenals, hormonal balance and mind-body connection, she offers both clinical astuteness and a wealth of practical knowledge. Dr. Naugle also maintains updated information about the latest scientific research on the hypothalamic-pituitary-adrenal axis function, endocrine balance and nutritional support for stress and develops educational materials about stress and health for clinicians and their patients.

 References:

Maggini S, Beveridge S, Suter M. A combination of high-dose vitamin C plus zinc for the common cold. J Int Med Res. 2012;40(1):28-42.

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