Healing the Gut: All about the good bugs

Did you know that our body lives symbiotically with many bugs, called the microbiome? Did you know that many chronic diseases, such as allergies, skin issues, depression, obesity, hypertension and more are linked to a disruption of our microbiome? 

We are seeing a plethora of research today showing the benefits of a healthy microbiome, this being the collection of healthy bacteria in our body. The majority of this microbiome is located in our gut, which is why I discuss gut health with so many of my patients! Many of you may be familiar with the word “acidophilus” but that is only one strain of probiotics, or live bacteria, which lives symbiotically with us. Some other strains that are important are lactobacillus, bifidobacterium and saccromyces boulardii. Sound like gibberish? Luckily, it is helpful gibberish. 

A few important roles of probiotics:

1. They protect against pathogens: A spectrum of immune conditions, from simple colds and flus to chronic immune deficiencies, such as Hashimotos and Crohns, can occur if we have a deficiency in probiotics. This is due to the fact that more that 70% of our immune system resides in our digestive tract and probiotics help to strengthen it. Some germs are actually good for us in this case. If we wiped out all those bugs, from over sanitization or antibiotics we decrease our bodies ability to protect us from when we need them the most.
2.  They protect the gut lining itself: Heard of the term “leaky gut?” Our digestive tract is simply one layer of cells, with the blood stream directly beneath it. Therefore, it is quite fragile. An imbalanced flora can lead to permeability of these cells, by up-regulating a protein called zonulin, which has been shown to be correlated with auto-immune conditions, such as celiac disease, and other chronic diseases. This permeability leads to an increase in inflammation in the blood stream. Diagnosed with “IBS”? Probiotics may be the gut protection you need. 
3. They calm the nervous system and affects the mind: I have spoken before about the correlation of depression and anxiety and an imbalanced microbiome. By protecting the gut lining, probiotics decrease overall inflammation in the body. Probiotics have also been shown to stimulate neurochemical production such as GABA and serotonin, our calming signals, and also communicate directly with the brain through the vagus nerve (one of the largest nerve in the body, connecting the brain and the gut.) 

My tips to help your gut: 

1. Focus on Diet. The western-style diet of more carbohydrates and more sugar leads to higher levels of inflammation and gut permeability. They also feed the “bad” bugs, such as yeast and an imbalance ensues. By focusing on eating more vegetables and fibre and eliminating sugar and processed carbohydrates, the gut will thank you. 
2. Get some Vitamin D. This multifunctional vitamin decreases zonulin in the gut, ultimately helping our probiotics to function more affectively. Summer in Nova Scotia is a great time to increase your vitamin D, so get out in the sun...for a reasonable amount of time!
3. Eat your fermented foods. Kefir, kimchi, sauerkraut are all great ways to improve your gut flora with food.  **A note on kefir: Please read the bottle! All kefir is not the same. Avoid the flavoured versions with added sugar (just negates the effects). If you are sensitive to dairy, try coconut kefir, which actually has more probiotics per tablespoon (15 billion vs 2 billion). Finally, increase the dose slowly, starting with 1/2 tbsp, increasing to only 2 tbsp, added to other yogurt or smoothies. Too much all at once may cause more bloating. 
4. Take a probiotic supplement. In my practice I usually start my patients on a supplement form as a larger correction is needed or a certain strain is important. The dose and strain depends on their concern. It may be hard to get enough probiotics in food form before the imbalance is corrected. Ask your ND what is right for you. 

So there you have it, probiotics have several important roles in our body, especially in the gut. If you have any questions on these little bugs please don’t hesitate to ask or reach out to me in a 15 minute free consults. Happy to help!

In health & happiness,

Dr. Karen

(Photo credit: www.mindbodygreen.com) 

Spring Allergies...nothing to SNEEZE about

As I am sitting here in the sun (yeah for a beautiful warm day!), it is a lovely reminder that spring weather is on its way. The season bring many wonderful things - sun, warmth, fresh flowers - but for many it brings a plethora of negatives - sniffling, sneezing, itchy eyes, fatigue. Oh, the dreaded spring allergies. You may have suffered from these for many years and are reliant on over the counter antihistamines and nasal sprays, but within only a short time you could be free of these forever!

My story:

For many summers as a teen, I suffered from seasonal allergies, especially from fresh cut grass. As a camp counsellor one summer, I remember not being able to function in the morning until I took a Reactine, my nasal spray and eye drops. I literally did not feel like a person and was miserable until I did these steps. I continued to take Reactine daily for 3 whole years because otherwise I would break out in hives, with no known trigger. I would panic slightly if I forgot my anti-histamines while travelling because I knew I would be very itchy soon. Not fun! Flash forward a couple years, after seeing an ND myself, I was free of all medication and spring allergies haven't crossed my mind since (except when treating patients). All it took was simply tweaking my diet and taking a few supplements for a short period of time. 

So what can you do?

The root cause of seasonal allergies is typically an increase in inflammation and hyper-reactivity in the body. Meaning, our bodies are hyper-alert to anything that seems foreign to us and we mount an inflammatory response by releasing histamine. It is histamine that causes red, itchy, watery eyes, sneezing, hives etc., released from mast cells. It is important to build our immune system and decrease inflammation to eliminate this reaction, and it all starts in the gut…surprise, surprise! 😃

Here are 5 things you can do to prevent spring allergies:

1. Adjusting your diet - Focus on nutrient rich colourful foods to support your digestive system and provide necessary nutrients. Eliminate gluten, dairy, and artificial sugars for at least 3-4 weeks (one month of your life isn't so bad), to drastically decrease inflammation in your body. If you need some guidance feel free to reach out. Here's a list of low-histamine foods that are great to add to your diet:

• freshly cooked meat, poultry (frozen or fresh)
• freshly caught fish
• eggs
• gluten-free grains: rice, quinoa
• fresh fruits: mango, pear, watermelon, apple, kiwi, cantaloupe, grapes
• fresh vegetables (except tomatoes, spinach, avocado, and eggplant)
• dairy substitutes: coconut milk, rice milk, hemp milk, almond milk
• cooking oils: olive oil, coconut oil
• leafy herbs
• herbal teas

2. Probiotics - This is an important step in healing the gut and boosting your immune system. With the abundance of antibiotics taken, it is likely that your gut flora is lacking the beneficial bacteria that are vital to our health. Adding a probiotic supplement with at least 11 billion units, eating 1-2 tbsp of coconut kefir, or adding fermented foods to your diet are all possible options. 

3. Nettles - This is one of my favourite herbs for spring allergies and liver detoxification.  It acts as a great natural anti-histamine. I add it to my allergy teas or give it in capsule form. If you are antsy for a quick fix this is a great start. 

4. Quercetin - Another good natural anti-histamine. Quercitin is found in foods such as apples and onions, however a higher dose is typically more effective for an alternative to OTC anti-histamines. This is one supplement I used to wean myself off of Reactine those years ago. 

5. Vitamin C - This helpful vitamin acts as a potent anti-inflammatory and anti-oxidant. It is helpful to build your immune system as well. I typically start with 1000-2000mg of buffered vitamin C, and be weary of an increased dose in pregnancy and its potential to cause loose stools. 

Several of these suggestions can be mixed into one supplement and taken all together to minimize the miserable effects of spring allergies. This is generally what I do with my patients. In conclusion, by addressing your gut and immune health with a few tweaks, you can improve or forever eliminate spring allergies so there really IS nothing to sneeze about. 😃

If you have any questions or visit me for a free 15 minute consult. I'd be happy to help! 

In health & happiness,

Dr. Karen

(Photo credit: avivaromm.com, womensday.com) 

2016 Spring Cleanse Details

Food Friday: Ginger Turmeric Soup + the Therapeutic Effects of Turmeric

If you are looking for a flavourful warming soup that is also helpful in detoxifying and soothing your stomach, look no further. My sister shared this recipe with me, and since it has had rave reviews by me and many of my patients. It is a simple meal to prepare and packed with superfoods ginger and tumeric. 

It seems as though turmeric is the new “fad” food, with turmeric soups, turmeric teas and turmeric milks etc, therefore I wanted to shed little light on this spice so you know WHY you are eating it. It is great to be consumed liberally in your diet, however when specific medicinal effects are desired, higher doses should be used.  

Turmeric is a perennial herb of the ginger family and is the major ingredient in curry powder for its flavour and colour. It has a plethora of uses from anticancer, liver and heart protective, soothing for the digestive track, and most notably as an anti-inflammatory for pain and autoimmune conditions. The active component is called curcumin. In terms of its anti-inflammatory effects, studies have shown curcumin to be more effective than cortisone in acute inflammatory, slightly less in chronic inflammatory, and with no toxicity or side effects. 

Unfortunately turmeric is poorly absorbed. Studies have shown that 40%-85% of an oral dose of turmeric passes through the GI track, leading to even smaller dose of curcumin. For this reason, it is important to use a higher quality product with a greater bioavailability. As well for its therapeutic effect, a higher dose is necessary of this higher quality product, around 1200-1500mg turmeric for around 200-300mg curcumin absorption. Much higher than what you would get in one teaspoon of powder. Patients of mine that start taking a higher quality supplements at a higher dose, notice their pain decrease much more quickly. 

Again, eating it liberally is good, however if you suffer from any specific issue you may need to supplement at a higher dose with a good quality supplement. 

Consult a health care practitioner to figure out the correct dose for you, and potential drug interactions with these higher doses.  

Ginger Turmeric Soup

Ingredients:

• 6-8 big carrot sticks

• 1 large sweet potato, or 2 small

• 2 large cloves garlic

• 1 medium onion

• 1-2 tbsp coconut oil

• 2 tsp turmeric, ground

• 2 tsp (madras) curry powder (or curry paste)

• 2 tsp fresh minced ginger

• 4-5 cups veggie stock

• ½ cup coconut milk

• A pinch of cayenne pepper

• 1-2 tbsp apple cider vinegar

Directions:

1. Preheat oven to 400 degrees.

2. Peel and roughly chop the carrots and sweet potatoes and place on a baking sheet. Toss everything with a drizzle of olive oil, and a good amount of salt and pepper. Roast for about 25 minutes, or until everything is golden brown.

3. Meanwhile, in a large pot, heat a bit of oil over low heat, and add the chopped onion and garlic. Add a pinch of salt and cook until translucent. Add the turmeric, curry powder, and grated ginger and heat just until fragrant (30 seconds). Add the coconut milk and stock, and bring to a gentle boil, cover, and reduce to a low simmer. Add water to thin out if necessary.

4. Add all of the roasted veggies to the pot. Leave the pot uncovered and turn the heat off. Allow it to cool for a bit and then puree in a high speed blender.

5. Taste and adjust the spices to your liking.

Enjoy!

In health & happiness, 

Dr. Karen