Category: Eat with Care

Food allergies, sensitivities and intolerances: Same or different?

It is becoming more and more common to hear that someone cannot eat a particular food because they are sensitive or allergic to it, while others may be having various symptoms and cannot quite figure out what the offending foods are. Reactions to foods may not be due to one type of mechanism but may be multiple mechanisms occurring simultaneously or individually.

Often the terms allergy, sensitivity and intolerance are used interchangeably, when in fact, they are not the same thing. These different types of reactions are immune-mediated or non-immune-mediated reactions.

Immune-mediated mechanisms

As Josh Gitalis (Functional Medicine Practitioner and Certified Nutritionist) writes, think of the immune system as law enforcement agents, where there are different branches and players that respond to different threats. For example, in Canada there are border police, RCMP, transport enforcement, sheriffs, park wardens, etc.; they all work for the same organization, but respond to different dangers or risks. Similarly in the immune system, there are different players reacting to different threats. Some of these immune system players are called immunoglobulins (Ig) and are given a letter to distinguish between them. There is immunoglobulin G (IgG), immunoglobulin E (IgE), immunoglobulin A (IgA), immunoglobulin M (IgM), and immunoglobulin D (IgD), where each of the different immunoglobulins is in charge of a different response. (Gitalis, J., 2016).

A true allergic reaction is one that is mediated by IgE (one of the types of immune responses). Allergic reactions are immediate (occurring within minutes to hours) and can be systemic, including potentially life-threatening anaphylaxis, or localized, such as hay fever, asthma, hives as well as vomiting or diarrhea. An example of a food allergy is a peanut or shellfish allergy. Often, referral to an allergist is recommended in the case of serious food allergies (ex. anaphylaxis, difficulty breathing).

Another type of immune-mediated reaction to food is an IgG reaction. This is known as a food sensitivity. This type of reaction is often confused with an IgE or allergic reaction, but it is different. IgG reactions are delayed, meaning they can take hours or days to develop. This often contributes to confusion in determining the food culprit of one’s symptoms. Food sensitivity symptoms are often varied and can include (but are not limited to): fatigue, skin rashes such as eczema and psoriasis, mood and memory disturbances, migraines, asthma, joint pain, weight gain, nausea, abdominal pain, bloating, gas, variations in stool type (diarrhea, constipation or alternating between constipation and diarrhea).

IgG food sensitivity testing is becoming an increasingly popular choice for many looking to determine what foods may be causing symptoms. There are many independent labs that offer food sensitivity testing, which can be accessed and performed by Naturopathic Doctors. Often, if you have a food sensitivity that shows up on an IgG test, it can indicate that you have “leaky gut syndrome” or intestinal hyperpermeability. Essentially, our digestive tracts are one tube from our mouth to our anus, and that tube has to properly control what passes through the lining of the intestines. When it becomes “leaky” allowing food particles to pass through that typically aren’t allowed to pass through, the food particles are recognized by our immune system and can cause the variety of symptoms (as mentioned above). This immune response is what is measured with testing. To help address the root cause, foods must be eliminated and the gut must be healed. (See article on leaky gut)

Conventional immunologists do not recognize the validity of these tests and often discount them as credible tests aimed at uncovering foods causing symptoms. This is because the tests are not standardized and each laboratory has their own methodology in determining food sensitivities, which is in contrast to standardized IgE testing. However, IgG food sensitivity testing can still be beneficial in determining what foods may be causing or contributing to one’s symptoms.

As an example from my own personal experience, after I completed an IgG food sensitivity test, I found out that I was sensitive to dairy. Once I eliminated dairy from my diet, I felt what it was like to no longer have digestive symptoms (bloating, gas, constipation) and my acne improved. Another example is of a patient who was about 10 years old at the time and had full body skin rash that wasn’t resolving with conventionally prescribed corticosteroid creams or would mildy improve then return once she stopped applying the cream. She did the food sensitivity test and found out she was sensitive to gluten. After avoiding gluten, her skin rash resolved.

Other patients have completed the food sensitivity test and their results haven’t been as remarkable or in some cases, there hasn’t been any improvement or any reaction to foods despite symptoms. This can occur because the reaction could be coming from a different component of the immune system other than IgG or because the reaction isn’t immune-mediated at all.

Non-immune-mediated mechanisms

After eating certain foods, some people experience symptoms that do not involve immune system mediated reactions. These non-immune reactions are called food intolerances. Similarly to food sensitivities, food intolerances can have a delayed onset of symptoms, as well as symptoms that vary, including digestive symptoms (bloating, gas, abdominal pain, nausea, vomiting, diarrhea), skin rashes, itching, headaches, fatigue, joint pain and restlessness to name a few.

Food intolerances can have a variety of different causes, which include:

• Enzyme defects
  • Enzymes help with breaking down substances found in certain foods. If enzymes are faulty or low in supply, then the food will not be digested properly.
  • For example, in individuals with lactose intolerance, their body may either lack the enzyme (known as lactase) or have a faulty lactase enzyme required to break down lactose (type of sugar) found in dairy products. If not properly digested, lactose will not be absorbed and will be digested by naturally occurring bacteria in the digestive tract, causing symptoms of gas, cramping/pain, bloating and diarrhea.
• Chemical
  • Some foods contain chemical substances that can have an affect on the body, where some people may be more sensitive to those chemical components than others and thus develop symptoms.
  • For example, a substance called methylxanthine found in coffee, chocolate, tea and cola can cause heart palpitations, restlessness and anxiety in some individuals. Another example is histamine-containing foods or foods that can develop a buildup of histamine, such as fish, cheese, sauerkraut. These can contribute to symptoms such as headaches, rashes, itching, diarrhea, vomiting and abdominal pain. Other chemical substances can include additives, preservatives and food colourings/dyes.
• Toxic
  • Substances exerting a toxic effect can occur within a number of foods leading to symptoms.
  • For example, aflatoxin, a carcinogenic compound produced by certain molds/fungi, is found in peanuts, peanut butter and corn, amongst other foods. Though poisoning is relatively rare (and depends on various factors), symptoms of aflatoxin exposure include stunted growth and delayed development in children, liver damage, nausea, vomiting and abdominal pain, pulmonary edema (fluid buildup in the lungs), kidney and heart damage and convulsions.

Where to start?

It can be challenging to navigate the different types of food-related reactions that may be causing you symptoms. One of the best places to begin is by keeping a food journal/diary, tracking what you eat and what symptoms are experienced. Next, you might want to consider an elimination diet and/or testing. Naturopathic doctors can offer assistance in determining food-related reactions and which route to take to determine what’s contributing to your symptoms and how best to alleviate them.

Resources

Aflatoxin Could Be in Your Peanut Butter & More. (2016). Retrieved January 03, 2017, from https://draxe.com/aflatoxin/

Aflatoxin Poisoning: Symptoms, Treatment & Effects. (n.d.). Retrieved January 03, 2017, from http://study.com/academy/lesson/aflatoxin-poisoning-symptoms-treatment-effects.html

Allergy or Intolerance? (2016, April). Retrieved January 03, 2017, from http://www.allergyuk.org/food-intolerance/allergy-or-intolerance

Gitalis, J. (2016, October 03). What Are Food Allergies and Sensitivities? Retrieved January 03, 2017, from http://www.joshgitalis.com/what-are-food-allergies-and-sensitivities/

IgG Food Sensitivity: Clinical Information for Professionals. (2014, January). Retrieved January 03, 2017, from http://rmalab.com/sites/default/files/tests/instructions/20140106_CI_IgG_Food_Sens.pdf

After Halloween and Thanksgiving, do you find that you can’t get through the day without a sugary snack? You may be one of many people who are “addicted” to sugar. Signs of sugar addiction include irritability, frequent colds/flus, headaches, mood swings and insomnia. Sugar addiction is, in part, a by-product of sugar’s purity – the body is not suited to accommodate this level of refinement. Simple sugars – found in white table sugar, corn syrup, fructose, honey, white flour or any other super-refined carbohydrate- are refined to the point that digestion is practically superfluous. When you consume simple sugars, they are passed quickly into the bloodstream. Blood sugar levels skyrocket, and you experience a lift in energy. But that feeling of increased energy and mental alertness is temporary. As most of us can confirm, sugar highs lead to sugar crashes. And when that buzz wears off, the body cries out for more sugar. This dangerous blood sugar roller-coaster ride sets people up for future health problems, such as obesity, type 2 diabetes and cardiovascular problems.

Simply providing the body with more sugar does not address the root problem.

Some of the underlying causes for sugar cravings include: low endorphin levels, hypoglycemia, endocrine imbalances, candida overgrowth and nutritional deficiencies. In addition, sugar negatively impacts our immune systems and our moods. In the wake of flu season and the hysteria surrounding H1N1, it is advisable to decrease your consumption of sugar as it compromises the functioning of our immune systems. Also, with the winter months looming, many people are susceptible to Seasonal Affective Disorder or SAD – a lower mood or depressive state that results in the winter as a result of declining levels of sunlight and Vitamin D. Incidentally, Vitamin D has anti-viral properties, so it is an important player in the optimal functioning of our immune systems as well. Sugar cravings are often a misguided attempt by the body to increase serotonin levels in the system in order to elevate mood, albeit temporarily. The good news is that there are many other foods that increase serotonin levels without setting you up for negative long term health consequences like sugar.

Withdrawing gradually from sugar is recommended as quitting cold turkey can lead to restlessness, nervousness, headaches and depression. A first step to get off the blood sugar roller coaster is to increase the amount of complex carbohydrates (vegetables, whole grains and legumes) and protein in your diet – these take longer to digest and lead to a steady increase in blood sugar levels that decline gradually over time. Contact your Naturopathic Doctor to customize a nutritional plan for you today – visit www.cand.ca to find a practitioner near you.

Diet is the foundation of health! You are what you eat, what you absorb and what you don’t excrete. Profitability drives our society and it, not your nutritional health, is the key motivating force behind the food industry. Many high-sugar, high salt, and high-fat foods are intensely marketed and often, the advertising influence of companies impacts our diet and health more than information from health professionals. As food technology has continued to advance, shelf life has replaced health life. Technological developments have provided benefits, but most often I find the time-saving, mass processing of food is not in the best interest of nutrition.

Many diets consist of a high intake of red meat, saturated fat, sodium and alcohol; such a diet provides less nutrition per calorie consumed than does a wholesome diet of natural foods. The decreased consumption of vegetables and complex carbohydrates means a lower intake of vitamins, minerals and fiber. Research has linked many well known diseases (i.e. obesity, cardiovascular disease, kidney disease, diabetes, autoimmune diseases, cancer, behavioural problems, mental health issues) with poor diet. Perhaps you don’t consider yourself as being at risk for developing a serious disease, yet you experience the following symptoms: fatigue, headaches, mood swings, indigestion, constipation, skin problems, menstrual discomfort and weight problems. These symptoms not only interfere with your ability to fully enjoy life, they are early warning signs for future problems. Eating a healthy diet can improve these complaints, as well as, protect you against serious disease. The following effects are experienced when you make a consistent effort to eat well: more energy, decreased cravings, better digestion, improved concentration, increased ability to handle stress, glowing hair, skin and nails and painless menstrual periods. Prevention is the best medicine and as Hippocrates, the father of medicine, said: “Let food be your medicine and medicine be your food”.

When it comes to food and eating right, I find many people are unclear about how to read food labels and what “types” of food to eat. Here is what I explain to my patients:

• There are three macromolecules: fat, protein and carbohydrates. All three are important to our well-being.
• Each macromolecule can be divided into two “micro-molecule” categories:
  • fat = saturated “bad” fat and polyunsaturated “good” or “essential” fat
  • protein = non-essential and essential amino acids
  • carbohydrates = refined and complex carbohydrates
•  The idea is to eat more of the essential fats and proteins, as well as complex carbohydrates and limit the “bad” foods. We need to do this because our body cannot make these essential foods. That is why they are “essential” and we must get them from our diets or nature. The easiest way to do this is to shop only around the perimeter of the grocery store. Or if you must go up and down the aisles, choose boxed, canned or processed foods with 5 or less ingredients. When you are reading ingredients, start from the bottom of the list and read backwards. If there are many fancy words that you have never heard of – this should be your first warning sign that maybe this food isn’t such a good idea. You want your food to fuel you and satisfy your hunger, not burden your organs of detoxification and fill up your fat cells.  It is also very important to chew your food thoroughly. I am finding that in our “fast food nation” many people forget that the digestive process actually starts in the kitchen with the sense of smell when we are cooking our food. This sense of smell triggers our brain and sends the message to our stomach that food is coming. The stomach, in turn, starts secreting all the digestive enzymes we need to adequately process our food so that it can be broken down into micronutrients or “fuel” that our body needs to survive.
• The next challenge for patients is really a simple math equation. Food is measured in calories, but listed on labels as calories per gram. So, for the three macronutrients, you need to remember two numbers: 9 calories/gram for fats and 4 calories/gram for protein and carbohydrates. The problem with nutrition labels is that they list total calories as a percentage of daily value, but many of us have a different “daily value”.
• My daily value for the three food groups is a balance of 30% complex carbohydrates, 30 % protein (ensuring more essential proteins) and 30% essential polyunsaturated fat (primarily omega 3) and the rest of my daily calories comes from “fun” foods. What this means is that if you want to eat an energy bar and the label reads as follows:

The questions you have to ask yourself are: 1) Does this food choice fit into my overall eating objective? and 2) Will this food choice help me reach my goal?  Even though this energy bar does not break down into the perfect ratio of 30-30-30, it meets my other food criteria: high in essential fats, high in complex carbohydrates, ingredients I understand and most importantly – I like this energy bar! In summary, my top seven tips for feeding your body what it needs includes the following:

• Eat a good breakfast and don’t skip meals: It is important to have a small amount of protein (nuts, eggs, and yogurt) and a variety of fruit and hearty whole grains for breakfast in order to carry you through until lunch time. If you skip a meal, you increase the likelihood that you will be excessively hungry later in the day and more likely to eat too much of the “wrong” type of food.
• Eat slowly: take at least 20 minutes to eat a meal as it takes this long for your stomach to send the “full” message to your brain. By rushing your meals, you can eat too much before you realize you are satisfied.
• Shop smart: Nutritious foods are found around the perimeter of grocery stores, not in boxes in the food aisles. Do not go shopping when you are hungry and avoid buying obvious high-fat junk foods. Learn to read labels and do not buy items that have the following words listed as ingredients: refined, sugar, glucose, sucrose, hydrogenated, high fructose corn syrup, sugar alcohols (sorbitol, xylitol, mannitol) and artificial sweeteners (saccharin, aspartame, Nutrasweet, Equal).
• Prepare for times of weakness: recognize times or events that signal you to eat, such as an argument, hard day at work, talking on the phone, watching TV, being bored. Plan activities that don’t involve food for these times, such as exercising, taking a long bath or reading a good book.
• Be your own best friend: if your friend makes a mistake, you don’t call them a failure or tell them to give up. If you stray from your eating plan, don’t be hard on yourself. Treat each lapse as temporary, not a sign of failure. Simply resume your program and don’t look back.
• Drink plenty of water (filtered with minerals remaining): water flushes toxins from your body and helps keep your appetite under control
• Exercise: You put on weight if your daily caloric consumption exceeds your caloric expenditure. By exercising, we influence an important part of the weight formula – so let’s get moving!!!

Contact us at 587-521-3595 to get your health on track today!

Think, for a moment, of the intestinal lining in your digestive tract as a tile floor. For a tile floor to not leak, we put grout between the tiles. When the grout is damaged, the floor leaks.

The same goes for your intestinal lining. The space between the cells (called Tight Junctions) is like grout, ensuring that undigested food does not make it into your body.

Food must be digested all the way down to the most simple substances (glucose, minerals, vitamins, amino acids, phospholipids) in order to be transported across the cell wall, through the cell, back out the other side, then through the space between the intestinal lining and the blood vessels, and finally into the blood stream.

When the “grout” in the intestinal lining is damaged (due to stress, antibiotics, yeast or candida, gluten, to name a few causes), then partially digested food can get between the cells into the area where your immune system is “on guard” waiting to attack “foreign substances.” Stress reduces our ability to digest food as digestion is a parasympathetic nervous system function.

This is where IgG food intolerances develop. This is how we develop an IgG food intolerances. You have five immunoglobulins (Ig) at your defence: IgG, IgA, IgM, IgE, IgD. For example, an IgE immune reaction is when you have an anaphylactic or life threatening allergic response (ie eat a peanut and you feel your throat closing). With food intolerances, IgG is mounted. In an IgG reaction, the IgG antibodies attach themselves to the food antigen and create an antibody-antigen complex1. These complexes are normally removed by special immune cells called macrophages. However, if they are present in large numbers and the reactive food is still being consumed, the macrophages can’t keep up.  The food antigen-antibody complexes accumulate and are deposited in body tissues. Once in the tissue and the immune system is activated, it sends inflammatory signals throughout the body which play a role in numerous diseases and conditions. This is why symptoms of food intolerances and leaky gut can appear anywhere, not just in the digestive tract

Just as a drop of ink discolors an entire gallon of water, one exposure to an intolerant food can cause severe symptoms (usually within 1-4 days) after consumption. But not only that – the exposure becomes an additional stress on the body which perpetuates the susceptibility to illness. It makes sense that the immune system reacts to the foods that are coming through – which is often the foods that you regularly eat. In treatment, the priority is to heal the leaky gut, not just to avoid the foods that are triggering the reaction.

How do you know if you have leaky gut?

There are tests available that specifically measure whether substances that don’t usually traverse the intestinal lining, are getting through. The most common way to identify this is by doing an IgG food intolerance panel. Based on the number and severity of IgG reactions, as well as the types of foods that show as reactive (wheat, for example), we can determine that leaky gut exists.

How to heal leaky gut?

The treatment we suggest at our clinic is a five step process called “The 5 R’s” – 1. Remove the offending foods 2. Repair the GI tract 3. Reinoculate the digestive tract with good bacteria 4. Reintroduce the foods you initially reacted to. 5. Treat the Liver. Avoiding the foods that the immune system is attacking is the first step to healing leaky gut because it helps to reduce inflammation and to prevent the perpetuation of leaky gut.

The single best thing you could do to address the underlying cause is to avoid gluten because it directly causes leaky gut by disrupting the “grout” (by stimulating a substance called zonulin). Taking digestive enzymes and probiotics (and hydrochloric acid when needed) helps to ensure that all food is fully digested by the time it gets to the intestines.

It is also important to address intestinal yeast or candida overgrowth, heavy metal toxicity, and infection anywhere in the body (Lyme, Mono, tooth infection, etc) when it is present.

The second step in addressing leaky gut is to take nutrients and herbs that have been shown to heal it. These include, but are not limited to, L-glutamine, N-acetyl glucosamine, zinc, berberine, herbal licorice (Glycyrrhiza), quercetin and aloe vera leaf extract.
What is the impact of leaky gut?
While leaky gut (also known as Intestinal Permeability) is established in the medical community, and significant research on the subject is coming out every year, it is not often addressed in conventional medical care. Meanwhile, it is a major underlying cause of illnesses of all sorts, in every system of the body. From chronic fatigue, sinusitis, and interstitial cystitis, to anxiety, depression, hypothyroidism, autoimmunity (of all types) and cancer, leaky gut is both an originator of illness and a result of illness.

Stress and the adrenal response (cortisol and adrenaline) are both a result of leaky gut and a cause of leaky gut, due to suppression of digestion, immunity and hormone function. Supporting and rebalancing adrenal function is an important part of healing leaky gut.

How long does it take to heal?

Putting a stop to this snowball effect and vicious cycle associated with leaky gut is not done overnight. It requires diligence, consistency and changes both in diet and lifestyle over months to years.

The good news is that it is possible to heal. I’ve seen it in practice. Patients report a gradual decrease in symptoms over 1 to 12 months.

Overall, healing leaky gut is a TOP priority for achieving optimal health, which I am here to help you accomplish!

Reference:

1. http://rmalab.com/medical-laboratory-tests/allergy/igg-sensitivity

Do you find that you can’t get through the day without that sugary snack? You may be one of many people who are “addicted” to sugar. Signs of sugar addiction include irritability, headaches, mood swings and insomnia. Sugar addiction is, in part, a by-product of sugar’s purity – the body is not suited to accommodate this level of refinement. Simple sugars – found in white table sugar, corn syrup, fructose, honey, white flour or any other super-refined carbohydrate- are refined to the point that digestion is practically superfluous.

When you consume simple sugars, they are passed quickly into the bloodstream. Blood sugar levels skyrocket, and you experience a lift in energy. But that feeling of increased energy and mental alertness is temporary. As most of us can confirm, sugar highs lead to sugar crashes. And when that buzz wears off, the body cries out for more sugar. This dangerous blood sugar roller-coaster ride sets people up for future health problems, such as obesity, type 2 diabetes and cardiovascular problems. Simply providing the body with more sugar does not address the root problem.

Some of the underlying causes for sugar cravings include: low endorphin levels, hypoglycemia, endocrine imbalances, candida overgrowth and nutritional deficiencies. In addition, sugar is also an antidepressant of sorts. Consumption of sugar triggers the release of the brain chemical serotonin, which elevates mood and alleviates depression. Sugar cravings are often a misguided attempt by the body to increase serotonin levels in the system and thus elevate mood. The good news is that there are many other foods that increase serotonin levels without setting you up for long term health consequences like sugar.
Withdrawing gradually from sugar is recommended as quitting cold turkey can lead to restlessness, nervousness, headaches and depression. A first step to get off the blood sugar roller coaster is to increase the amount of complex carbohydrates (vegetables, whole grains and legumes) and protein in your diet – these take longer to digest and lead to a steady increase in blood sugar levels that decline gradually over time. Contact your Naturopathic Doctor to customize a nutritional plan for you today – visit www.cand.ca to find a practitioner near you.

Why are probiotics beneficial?

Probiotics, translated “for life”, refer to bacteria in the intestine considered beneficial to health. Two of the most important healthful bacteria are Lactobacillus acidophilus (specific to the small intestine) and Bifidobacterium bifidum (specific to the large intestine), but there are many other organisms to keep in mind. It is important to note that you have more bacteria in and on you than you have cells in your body and that the bacteria in your digestive tract weigh approximately 3lbs. Probiotics are often referred to as the “first line of defense” when it comes to your immune system – when you go into battle it is important to have a cross section of many bacteria versus an army made up of two types of soldiers. While there are a number of excellent companies providing high quality probiotic products, it is difficult to sort through all the manufacturer’s claims of superiority, and some products have been shown to contain no active L. acidophilus. As such, see a Naturopathic Doctor who can recommend a quality product to you.

Clinical Applications:

The intestinal flora plays a major role in the health of the host (you!). The intestinal flora is intimately involved in the host’s nutritional status and affects immune system function, cholesterol metabolism, carcinogenesis, toxin load and aging. Due to the importance of L. acidophilus and B. bifidum to human health, probiotic supplements can be used to promote overall good health.

Acidophilus bacteria perform many essential functions. They produce the enzyme lactase, required for the digestion of lactose (milk sugar) and aid in the digestion of other nutrients as well. Some strains fight undesirable microorganisms that invade their territory, aid in the destruction of dangerous disease causing bacteria by producing natural antibiotics and help reduce the levels of low density lipoproteins, the so-called “bad cholesterol”. When acidophilus colonies are present in sufficient strength, they inhibit the proliferation of Candida albicans, a fungal organism (yeast) that can cause a host of problems.
Bifidobacterium produce lactic and other acids that increase the acidity of the region they inhabit and make the area less hospitable to dangerous bacteria. They prevent harmful bacteria from converting compounds known as nitrates (ingested in food or water) into related compounds called nitrites. Nitrites in turn can be converted into nitrosamines, which are known cancer-causing agents. When present in sufficient numbers, bifidobacterium prevent disease-causing bacteria and fungi from forming colonies in their territory. Bifidobacterium also aid in the production of B vitamins and assist in the dietary management of certain liver conditions.

The body can lose its store of friendly bacteria in many ways. For example, if you must take antibiotics, these drugs not only destroy harmful bacteria, but kill off the essential bacteria as well. Birth control pills, certain over the counter drugs, the chlorine and fluorine in tap water, environmental pollutants, mental and physical stress, chemotherapy and radiation therapy, tobacco and alcohol also reduce the normal levels of beneficial bacteria. Even just getting older causes a loss of the friendly bacteria you need to stay healthy.

Because friendly bacteria have the astonishing ability to rid the body of disease causing bacteria before then can create a problem, probiotic supplements have become a virtual necessity today.

Sources:

Textbook of Natural Medicine page 893-7; Smart Medicine for Healthier Living pg 60

Ways to avoid the holiday bulge by Dr. Christina Bjorndal, ND

It is that time of year again – where we throw caution to the wind with our eating and tend to overindulge in sugar-laden food and maybe a little too much wine. Do you notice that you are more susceptible to catching a cold or flu during the holidays, you have lost your “get up and go” or your overall health isn’t as vibrant as it was a few short months ago? Many people take for-granted the effect that nutrition has on our health. Is it any wonder that people have increased or aggravated health concerns from October to April? Look at what we, as a society do to ourselves:

Let us get back to basics or nature and remember the true meaning of all these holidays before they became “commercialized” by our North American culture of consumption. The first step to surviving the holidays is to always remember that nutrition is the foundation of health! You are what you eat, what you absorb and what you don’t excrete. Profitability drives our society and it, not your health, is the key motivating force behind the food industry. Many of the high-sugar, high-salt, and high-fat foods are intensely marketed and often, the advertising influence of companies impacts our food choices and health more than information from health professionals. As food technology has continued to advance, shelf life has replaced health life. Technological developments have provided benefits, but most often I find the mass processing of food is not in the best interest of nutrition.

The key to managing your weight during the holiday season is to address five key areas:

–         what you are eating
–         how you are eating
–         what is eating you mentally, emotionally and spiritually
–         your stress levels
–         your physiology
–         exercise

In terms of what you are eating it is important to recognize that many diets consist of too much red meat, saturated fat, sodium and alcohol; such a diet provides less nutrition per calorie consumed than does a wholesome diet of natural foods.  The decreased consumption of vegetables and complex carbohydrates means a lower intake of vitamins, minerals and fiber.  Research has linked many well known diseases (i.e. obesity, cardiovascular disease, kidney disease, diabetes, autoimmune diseases, cancer, behavioural problems) with poor diet.  Perhaps you don’t consider yourself as being at risk for developing a serious disease, yet you experience the following symptoms:

–        fatigue
–        headaches
–        mood swings
–        indigestion
–        constipation
–        skin problems
–        menstrual discomfort
–        weight problems.

These symptoms not only interfere with your ability to fully enjoy life, they are early warning signs for future problems.  Eating a healthy diet can improve these complaints, as well as, protect you against serious disease.

How you eat your food is as important as what you are eating – are you someone who finishes their dinner in two bites. Or when you do take a bite is it “chomp, chomp, swallow”? If so, this is one area you can easily improve. It is very important to chew your food thoroughly. I find that in our “fast food nation” many people forget that the digestive process actually starts in the kitchen with the sense of smell when we are cooking our food. This sense of smell triggers our brain and sends the message to our stomach that food is coming. The stomach, in turn, prepares for the arrival of food.  When we take the time to chew our food thoroughly, put our fork down between bites and not rush, we are able to adequately process our food so that it can be broken down into micronutrients or “fuel” that our body needs to survive.

Now, given the basic mathematics that 3500 calories = 1 pound – it stands to reason that either increasing your output (ie exercise) or decreasing your intake by 500 calories/day will result in weight loss of 1lb per week. This doesn’t always happen because one might have an underlying physiological condition (thyroid or adrenal) or they may not be addressing the real reason why they are eating in the first place. As a Naturopathic Doctor, I feel that an individuals relationship with food is an important factor in managing one’s weight and overall sense of well-being. To me, it boils down to:

1)      your self esteem or sense of self love
2)      your ability to cope and handle stress
3)      your negative self talk/thought processes and not being in the moment
4)      your ability to listen to the messages from your body.

For example, the full signal relayed from the nerves in your stomach to your brain typically takes 20 minutes. It is also interesting to note that we have approximately as many nerve endings in our entire digestive tract as we do in our spinal column. This is why it is important to learn to trust our “gut reactions” or intuition. Also, an important neurotransmitter responsible for regulating mood, Serotonin, affects our weight given the amount of nerve endings we have in our digestive system. This is an important point to keep in mind as many anti-depressants, known as Selective Serotonin Reuptake Inhibitors (SSRIs), have the unpleasant side effect of weight gain.

I have to warn you when you start to eat better you will experience the following effects: more energy, decreased cravings, better digestion, improved concentration, increased ability to handle stress, glowing hair, skin and nails and painless menstrual periods. Prevention is the best medicine and as Hippocrates, the father of medicine, said: “Let food be your medicine and medicine be your food”. If you are looking for a specific meal plan to follow, please check out “The Essential Diet; Eating for Mental Health” – this is your guide to healthy and simple recipes that will change how you feel physically, mentally and emotionally. The recipes are meant to support mental health by ensuring the correct amount of essential nutrients required for mental well-being are being met. When one addresses mental health with the proper nutritional foundation, the likelihood of feeling depressed or anxious decreases. Learn to love healthy eating, find the joy in cooking and feel better in your life!