Health – Page 18 – Selina Rose

Can My Symptoms Actually Be a Food Intolerance?

Food intolerances or “sensitivities” can affect you in so many ways.

And they’re a lot more common than most people think.

I’m not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening. If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.

What I’m talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

This is what makes them so tricky to identify.

Symptoms of Food Intolerance

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These can cause stomach pain, gas, bloating, and/or diarrhea; symptoms that can start immediately after eating lactose or gluten.

On the other hand, other more insidious symptoms may not be linked to foods in an obvious way.

Symptoms like:

Chronic muscle or joint pain
Sweating, or increased heart rate or blood pressure
Headaches or migraines
Exhaustion after a good night’s sleep
Autoimmune conditions like Hashimoto’s or rheumatoid arthritis
Rashes or eczema
Inability to concentrate or feeling like your brain is “foggy”
Shortness of breath

If your body has trouble digesting specific foods, it can affect your hormones, metabolism, or even cause inflammation and result in any of the symptoms listed above. These can affect any (or all) parts of the body, not just your gastrointestinal system.

How to Prevent Intolerances

The main thing you can do is to figure out which foods or drinks you may be reacting to and stop ingesting them.

I know, I know…this sounds so simple, and yet it can be SO HARD. Many of my clients come to me knowing that they don’t feel quite right, but aren’t sure how to identify what’s going on.

Food intolerance is something I’m trained to look for as a Registered Holistic Nutritionist. If you suspect food intolerances could be partly to blame for your symptoms, book a consultation with me to learn more.

The best way to identify your food/drink triggers is to eliminate them.

Yup, get rid of those offending foods/drinks. All traces of them, for three full weeks and monitor your symptoms.

If things get better, then you need to decide whether it’s worth it to stop ingesting them altogether, or if you want to slowly introduce them back one at a time while still looking out to see if/when symptoms return.

Start Here: Two common food intolerances

Here are two of the most common triggers of food intolerances:

Lactose (in dairy – eliminate altogether, or look for a “lactose-free” label – try nut or coconut milk instead).
Gluten (in wheat, rye, and other common grains – look for a “gluten-free” label – try gluten-free grains like rice, quinoa & gluten-free oats).

This is by no means a complete list, but it’s a good place to start because lactose intolerance is thought to affect up to 75% of people, while “non-celiac gluten sensitivity” can affect up to 13% of people.

So, if you can eliminate all traces of lactose and gluten for three weeks, it can confirm whether either or both of these, are a source of your symptoms.

Yes, dairy and grains are a part of many government-recommended food guidelines, but you absolutely can get all of the nutrients you need if you focus on replacing them with nutrient-dense foods.

A reliable way to monitor how you feel after eating certain foods is to track it. After every meal or snack, write down the foods you ate, and any symptoms so you can more easily spot trends.

Click here to download a free copy of my Weekly Food Journal to help you track your symptoms.

As I mentioned earlier, symptoms may not start immediately following a meal. You may find, for example, that you wake up with a headache the morning after eating bananas.

You might be surprised what links you can find if you track your food and symptoms well!

IMPORTANT NOTE: When you eliminate something, you need to make sure it’s not hiding in other foods, or the whole point of eliminating it for a few weeks is lost. Restaurant food, packaged foods, and sauces or dressings are notorious for adding ingredients that you’d never think are there. You know that sugar hides in almost everything, but did you also know that wheat is often added to processed meats and soy sauce, and lactose can even be found in some medications or supplements?

When in doubt you HAVE to ask the server in a restaurant about hidden ingredients, read labels, and consider cooking from scratch.

What if it doesn’t work?

If eliminating these two common food intolerances doesn’t work, then you can go one step further to eliminate all dairy (even lactose-free) and all grains (even gluten-free) for three weeks.

You may need to see a qualified healthcare practitioner for help, and that’s OK. I don’t want you to continue suffering if you don’t need to!

Recipe (dairy-free milk): Homemade Nut/Seed Milk

Makes 3 cups

½ cup raw nuts/seeds (almonds, walnuts, pecans, pumpkin seeds, or sesame seeds)
2 cups water
¼ teaspoon vanilla extract (optional)

Soak nuts/seeds for about 8 hours (optional, but recommended).
Dump soaking water & rinse nuts/seeds.
Add soaked nuts/seeds and 2 cups water to a high-speed blender and blend on high for about one minute until very smooth.
Strain through a small mesh sieve with 2 layers of cheesecloth. Squeeze if necessary.

Serve & enjoy!

Tip: You can double the recipe and store the milk in an airtight container in the fridge for up to 7 days.

References:

http://www.dietvsdisease.org/11-warning-signs-you-have-a-food-intolerance/

http://www.precisionnutrition.com/food-sensitivities-health-infographic

Dairy Intolerance (Lactose, Casein, and Whey)

Having a food intolerance is not fun. It can cause abdominal pain, discomfort, and nausea. It also causes embarrassing symptoms like flatulence and diarrhea. Other symptoms linked to food intolerances include muscle or joint pain, headaches, exhaustion, and even skin symptoms like rashes and eczema.

Dairy is just one of those foods that many people seem to be intolerant of. Here we’ll talk about the main components of milk that people react to: lactose, casein, and whey.

Milk sugar (lactose) intolerance

It’s estimated that up to 75% of adults are lactose intolerant. Lactose is the carbohydrate “milk sugar” naturally found in most dairy products. Lactose intolerance is so common you can buy lactose-free milk in your regular grocery store. Lactose-free products are treated with the enzyme “lactase” that breaks the lactose down before you ingest it. It’s this lactase enzyme that is lacking in most people who are lactose intolerant.

The lactase enzyme is naturally released from your intestine as one of your digestive enzymes. It breaks down the lactose sugar in the gut. When someone doesn’t have enough lactase, the lactose doesn’t get broken down the way it should. Undigested lactose ends up being food for the resident gut microbes. As they ferment the lactose, they create gases that cause bloating, flatulence, pain, and sometimes diarrhea.

Lactose is in dairy but is in lower amounts in fermented dairy (e.g. cheese & yogurt) and butter. Steering clear of lactose isn’t that easy as it is added to other foods like baked goods, soups, and sauces. And if you’re taking any medications or supplements, you may be surprised to find lactose hiding there too. Lactose is a common ingredient in many medications and natural supplements.

If you have symptoms of lactose intolerance, keep an eye on food, medication, and supplement labels.

Milk protein (casein & whey) allergy

Milk is a known, and common, food allergen. In Canada, it is considered a “priority allergen” and must be declared on food labels.

So, what are the allergens in milk? You’ve heard of “curds and whey?” Well, these are the two main proteins in milk. The solid bits are the curds (made of casein), and the liquid is the dissolved whey.

Unlike lactose intolerance, casein and whey can cause an actual immune response. It’s an allergy. And this immune response can cause inflammation. In fact, we don’t know how many people have these milk allergies, but most estimates put it far below that of lactose intolerance.

Like lactose, these allergenic milk proteins can be found in other products too. They’re not just in dairy but are often in protein powders as well (think “whey” protein powders).

Some of the symptoms of milk protein allergy differ from that of lactose intolerance; things like nasal congestion and mucus (phlegm) are more common here. And casein seems to be linked with belly fat.

Interestingly, people who have gluten intolerance are often allergic to milk proteins like whey and casein as well. These can go hand-in-hand.

Like lactose intolerance, if you’re allergic to casein and whey keep an eye on labels so you can avoid these.

Conclusion

If you get gassy, bloated, or diarrhea after eating dairy, you may have a lactose intolerance. If you often get a stuffy nose and mucus, then you may be allergic to casein and/or whey.

While dairy may be an entire food group, it is not an essential nutrient. All the nutrients in dairy are available in other foods. If you experience these symptoms, you can try removing dairy from your diet. You may find improved digestion and fewer gut issues. Or you may find improved nasal congestion, or even less belly fat.

If you decide to (or have already) removed dairy from your diet, please share your experience in the comments below.

Recipe (Dairy-free): Chocolate Ice “Cream”

Serves 2

3 bananas, sliced and frozen
2 tsp cacao powder, unsweetened
1 Tbsp. almond butter

Instructions

Place frozen bananas in food processor and blend until smooth (a few minutes). You may have to stop a few times to scrape the sides.

Add cacao powder and almond butter and blend until mixed well.

Serve & enjoy!

Tip: You can make this in advance and freeze in an airtight container.

References:

https ://authoritynutrition.com/11-proven-ways-to-reduce-bloating/

https ://www.dietvsdisease.org/how-to-get-rid-of-bloating/

https ://www.dietvsdisease.org/11-warning-signs-you-have-a-food -intolerance/

https ://authoritynutrition.com/dairy-foods-low-in-lactose/

https ://authoritynutrition.com/lactose-intolerance-101/

http://www.precisionnutrition.com/whey-protein-allergies-intolerances-bloating

http://www.precisionnutrition.com/all-about-food-sensitivities

https ://www.thepaleomom.com/the-great-dairy-debate/

https ://nutritionfacts.org/video/is-milk-and-mucus-a-myth/

https ://nutritionfacts.org/video/milk-protein-vs-soy-protein/

https ://examine.com/supplements/casein-protein/

https ://examine.com/supplements/whey-protein/

http://foodallergycanada.ca/about-allergies/food-allergens/milk/

http://www.health.harvard.edu/blood-pressure/milk-protein-may-lower-blood-pressure

All About Digestive Enzymes

Digestive enzyme supplements can be great digestive aids, but they’re not for everyone; and not all enzyme supplements are created equal.

As a nutritionist, I find that many people with digestive issues want to jump straight into using a supplement. And many times, I would rather try other strategies first. If you’re in need of digestive support, chances are there’s something more going on in your body that needs to be addressed. Not to mention, some supplements can be harmful if used inappropriately.

So, let’s dive into a few of the common digestive enzymes, what they do, and who should not take them.

What are digestive enzymes?

Technically, “enzymes” are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb.

They’re easy to spot on food labels because their names all end with “ase”.

As I just hinted, “digestive enzymes” are specifically those enzymes we use for digestion. They’re enzymes that our digestive system naturally makes and secretes when we eat.

All of the “macronutrients” we eat (carbs, protein & fat) need to be broken down into their individual (smaller) parts so that we can properly absorb and digest them. They’re just too big otherwise, and if we don’t absorb them properly, we can get symptoms of fatigue, malnutrition, digestive distress, or a host of other symptoms.

It is these individual (smaller) parts (our nutrients) that our body amazingly rearranges and uses to create other larger molecules that our body needs.

The most common digestive enzymes you’ll see on product labels are:

Amylase – Helps to break down starch into its sugars.
Alpha-Galactosidase – Helps to break down specific “fermentable carbohydrates” into its sugars.
Lactase – Helps to break down lactose into its sugars.
Protease – Helps to break down protein into its amino acids.
Bromelain and/or Papain – Help to break down protein into its amino acids.
Lipase – Helps to break down fats into its lipids.

In digestive enzyme supplements these enzymes are usually a mix of synthetic or food-sourced enzymes. That’s right – some foods naturally contain digestive enzymes. Pineapple and papaya for example contain bromelain and papain, which helps the body to break down protein.

Who should consider taking digestive enzymes?

I recommend that you see a qualified health care practitioner for an expert opinion on whether your issues can be related to digestion, and which, if any, supplements can help you.

In general, the most common digestive symptoms that enzymes may help with are bloating, cramping, and/or diarrhea. Particularly if it happens after eating certain foods (think lactose-intolerance symptoms after eating dairy).

One reason for these symptoms can be that food particles are not broken down properly, and the larger pieces travel further down the digestive tract to the microbiota where those little critters start breaking them down themselves. And this is troublesome for certain people, and not ideal for overall health.

Don’t get me wrong, a healthy gut microbiota is absolutely essential for good health. Research is continually showing just how it can affect not only our digestion, but also our immune system, and even our mood.

What do I need to know? – Medical conditions

Of course, you should read the label of any products you take, and take them as directed, especially if they’re not specifically recommended for you by your health care practitioner who knows your history.

Here are two critical things to be aware of:

1 – Digestive enzymes that break down carbohydrates into sugars are not recommended for diabetics, or pregnant/breastfeeding women.

This is because taking them breaks down more carbohydrates into sugars than your body normally would; so, anyone at risk of blood sugar issues should take caution.

2 – When it comes to enzymes that break down proteins into amino acids, there are a few people who should avoid them because of potential interactions. That is if you have an ulcer, or are taking blood-thinners or anti-inflammatories, or if you’re having surgery.

The reason is because the digestive enzymes that break down protein are thought to cause or worsen ulcers, as well as have the ability to “thin” the blood and prevent normal clotting.

What do I need to know? – Possible Side effects

Using digestive enzyme supplements for a prolonged period of time is a good sign that you’d benefit from an appointment with a knowledgeable practitioner. There may be strategies other than daily supplementation that can serve you better.

If you find that your symptoms get worse, or even if they don’t get better, you should probably stop using them.

Allergies are always a possibility, especially since some enzymes are sourced from food. Someone with a pineapple allergy, for example, would want to stay away from a food-sourced enzyme supplement with bromelain in it.

And, as always, keep supplements away from children.

Before considering a digestive enzyme supplement

Let’s not jump to supplementing with digestive enzymes without a more thorough understanding of what could be going on in your digestive system. I’d advise seeing a health care practitioner first, as there might be better options for you.

My first recommendation for digestive distress would be to eat mindfully– relax, take deep breaths before your meal, eat slowly, and chew more thoroughly. This helps to break down food and can put less stress on your digestive tract.

The second step would be to try eliminating certain troublesome foods from your diet (dairy & gluten, for example) and see if that helps.

Conclusion:

While many supplements are safe products, they’re not all for everyone.

I recommend that you:

Read your labels carefully (who should take them, how to take them, when to stop taking them).
If you have a medical condition or are taking medications speak with your doctor or pharmacist.
If you want expert advice on whether a specific supplement is for you, speak with a qualified health care practitioner.

Recipe: Enzyme-Rich Tropical (digestive) Drink

Serves 1

1 cup pineapple, diced
1 cup papaya, diced
1/2 banana, chopped
1 cup coconut milk
1 tsp chia seeds
ice if desired

Put all ingredients(except ice) into the blender and blend. Add ice if desired.

Serve & enjoy!

Tip: The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement; so, if you’re not allergic to these delicious fruits, try this smoothie.

References:

https://www.dietvsdisease.org/digestive-enzyme-supplements/

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=514&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=516&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=196&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=508&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=515&lang=eng

Natural Medicines Database, Bromelain, Papain, Retrieved January 21, 2017 from https://naturalmedicines.therapeuticresearch.com

Gaining Weight But Haven’t Changed Anything in Your Diet?

You’re positive that you’re not eating more food or more junk food but you’re still gaining weight.

Is this even possible?

Yes! You’re NOT crazy. Here’s why.

We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight.

There is definitely more to the story than just what you’re eating.

A lot of this comes down to your metabolic rate, which is affected by things like your activity level, history of dieting, body composition, and what you eat.

Let’s look beyond the “eat less and exercise more” scapegoat and dive into some of the less obvious underlying reasons why you may be gaining weight even though you’re eating the same.

I’m talking about things like:

Aging;
Hormones;
Sleep; and
Stress

Aging

Our bodies change as we get older. People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains.

Aging can result in hormonal changes for both men and women. And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.

The thing to know is that this is very common and not your fault. Talking with a holistic nutritionist can help you address concerns like digestive symptoms, chronic pain, and low energy levels so that you can continue to feel (and look) your best, regardless of your age.

Hormones

Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain. There are several things that can affect it and throw it off course.

When your thyroid gets off course and produces fewer hormones your metabolism slows down. And when your metabolism slows down you can gain weight…even though you’re eating the same way you always have.

Here’s a tip: Talk with your doctor about having your hormones tested. It’s a simple blood test from your MD, or a more comprehensive saliva test is available through Naturopathic Doctors. Oh, and try the thyroid-friendly recipe that I created for you at the end of this post.

Sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate. Sleep is one of the most regenerative and healing activities for your body. The best part? It’s completely free!

As we age it can become more difficult to get a good night’s sleep, especially if we’re under stress.

The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.

It’s true! Lack of sleep is linked with weight gain. That’s because your body isn’t getting the opportunity to regenerate and complete all of its necessary night-time functions.

Sleep deprivation can also make you feel hungry, which leads to more impulsive eating (because when you’re exhausted, so is your willpower).

Here’s a tip: Try to get at least 7 hours of sleep every night. Start by implementing a calming before bed routine that includes being in low lighting away from screens (that includes your phone!).

Before bed is a great time to practice yoga. Try the following poses to help prepare your body for rest:

Stress

It seems to be everywhere! So many things that can cause stress responses in your body.

And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right?

While you can’t necessarily change your stressors, you can try to adjust your stress response to them.

Here’s a tip: A great way to begin a mindfulness practice is to use an adult colouring books. Play some soft music, sit somewhere peaceful and focus on your breathing as you colour. Notice your thoughts as they come up, and continue to return your thoughts to your breath.

Meditation and yoga are beneficial stress-reducing practices. You could try a meditation app like Headspace to get you started in just a few minutes each day.

Conclusion:

There are many factors that can affect your weight, even if you’re eating the same way you always have. Aging, hormones, stress, and sleep are all interconnected and can each contribute to weight gain, even if you haven’t changed your diet.

Recipe (Thyroid friendly iodine): Asian Seaweed Bowl

Serves 2

1 cup cooked brown rice
1 avocado (thinly sliced)
½ cucumber (diced)
½ red pepper (thinly sliced)
1 green onion (chopped)
2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)
2 tablespoons sesame seeds
3 tablespoons rice vinegar
3 tablespoons gluten-free tamari sauce
1 tablespoon lemon juice
1 tablespoon sesame oil
½ garlic clove
dash salt and pepper

Split the first seven ingredients into two bowls.

Mix the rest of the ingredients together to make the dressing.

Pour the dressing over the ingredients in your bowls.

Serve & Enjoy!

Tip: This is a great lunch to take on the go. Keep dressing in a separate container so you can give it a shake before adding it onto the ingredients in your bowl. For protein, add cooked chicken or a hard-boiled egg.

References:

https://authoritynutrition.com/lose-weight-in-menopause/https://authoritynutrition.com/lose-weight-in-menopause/

https://authoritynutrition.com/lose-weight-in-menopause/

http://www.precisionnutrition.com/sleep-stress-and-fat-loss http://www.precisionnutrition.com/sleep-stress-and-fat-loss

How to Naturally Lower Stress Hormone (Cortisol)

What do most high-achieving professionals have in common? They don’t realize their stressed.

Here’s why; most people think of stress as a worked-up emotional state, but that’s not always the case. You don’t have to feel stressed in order for your body to be undergoing a significant stress response. Which means, you might not even know it’s happening.

Well, you might know if you start to have symptoms. But again, most people don’t realize that things like interrupted sleep, sugar cravings, weight gain, fatigue, low mood and headaches are signs of increased stress response. Did you?

This post sheds light on some natural ways to lower cortisol, which is our key stress hormone. When cortisol levels are chronically elevated you’ll end up with symptoms like the ones I mentioned above, and more.

STRESS!!!

Its causes are absolutely everywhere. Whether you realize it or not, there are a number of factors including artificial lighting, sounds, smells, and emotional stress (think: action movies) that can increase your stress level without you even realizing it.

You don’t have to feel “stressed” for your body to be under stress. That’s why stress can be an undetected problem.

Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or fled. But, in today’s society, it doesn’t happen that way- stress becomes a long-term reaction. It becomes chronic.

You’ve probably heard of the main stress hormone cortisol. It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you up and going, and slowly fades throughout the day so you can sleep at night.

Did you know that excessive levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowered immune response?

Sound familiar? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally.

Foods and nutrients to lower cortisol

Let’s start with one big thing that increases your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies). Remember this one during holidays when sweet treats and sugary drinks are being passed around.

High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest.

Also, being dehydrated increases cortisol. Make sure you’re drinking enough water (8-10 glasses) every day, especially if you feel thirsty.

Note: Coffee + sugar = dehydration …see where I’m going with this. You might want to re-think your flavored latte, or daily double double, it could be contributing to excess cortisol.

Eat a variety of nutrient-dense whole foods; this doesn’t just help reduce stress hormone, it helps all aspects of your health.

Lower your cortisol levels with tea and dark chocolate (not sugary milk chocolate). Have a bit, if you’d like, to help you unwind.

Don’t forget your probiotics and prebiotics! There is so much new research about the gut-brain connection, and how taking care of your friendly gut microbes is key to mental and emotional health. Make sure you’re eating probiotic rich fermented foods and getting a healthy dose of prebiotic fiber from whole foods like vegetables.

Lifestyle techniques to lower cortisol

It’s not just food, but there are things you can do with your time that can lower cortisol.

Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol.

Get enough exercise (but don’t overdo it). While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels.

Get enough sleep!

Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways.

Relax and have fun. Things like deep breathing, massages, and listening to soothing music all reduce cortisol.

Be social and deepen your relationships to overcome loneliness. It’s true that science has shown health risks from social isolation and loneliness. Maintaining good relationships and spending time with people you love and who support you is key.

Conclusion

Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally.

In terms of foods and nutrients, have less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics.

Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun.

In the comments below, let me know your favourite ways to bust the stress hormone cortisol.

Recipe (High fiber prebiotic): De-Stressing Chocolate Pudding