By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Don’t you love spring? The days get longer, the sun is warmer, and the birds are chirping. What’s more, everything is budding and flowering.

And that brings us to…allergies. If you have seasonal allergies, instead of enjoying the beauty of spring, you may be busy dealing with itchy, watery eyes, a runny nose and lots of sneezing. Spring becomes the enemy if you have bad allergies.

Seasonal allergies are our bodies’ response to pollen in the air. Your innate immune system interprets pollen as a dangerous pathogen, and it sends out an army of Immunoglobulin E to mount an attack. This attack takes the form of histamine which produces the watery eyes, runny nose, the itching, and sneezing, and sinus headaches. What’s more, climate change and increased CO2 have created longer, more powerful pollen producing plants.

Why do the immune systems of people with seasonal allergies have the tendency to overreact to pollen?

Back in primal days, humans often had populations of parasites such as hookworms, pinworms, roundworms, tape worms and others. While that sounds pretty gross, those parasites kept the immune system busy instead of going after innocent things like pollen.

What’s more, kids who grew up in a less-than-sterile environment, like they did back in our ancestors’ days, exposed to outside dirt, pets, livestock, dirty dishes, poor hygiene, and no hand sanitizer, had stronger immune systems as well.

Genetics also is part of the picture. Neanderthal fossilized feces show evidence of a lot of parasites taking up residence, and their DNA has evidence of immunity genes that fought off the parasites. When ancient humans interbred with Neanderthals, these genes carried over into the offspring. Populations with the most Neanderthal DNA, such as those from Europe or Asian descent seem to have the most hay fever and allergies. It seems having powerful immunity doesn’t do as well in a modern sterile environment.

Inflammation is a big reason why so many people have allergies—whether they are seasonal allergies, food allergies or environmental allergies. Excessive inflammation due to a poor, high sugar/starch diet, refined and processed foods, too much alcohol, or exposure to environmental toxins all increases overall inflammation. When inflammation is high, reactions to other potential allergens is also going to be bigger. The key is to reduce inflammation and reduce allergic reactions.

My allergy doctor once likened this to “the straw that breaks the camel’s back.” In other words, you can load your body up with various types of things that cause or increase inflammation, until it breaks the camel’s back, and you start having bad reactions. Those reactions can take the form of rashes, eczema, brain fog, achiness, stuffy nose, sinusitis, asthma, wheezing, sleeplessness, anxiety, irritability, depression—or any combination of the above.

Nutrition also plays a big part, especially vitamin D levels, vitamin C levels, B12, iron, and zinc deficiencies. Each of these nutrients play an important part in your immune and inflammatory response and deficiencies of any of these can increase inflammation and lower your immunity.

How does one naturally reduce seasonal allergies?

First, the obvious answer is not to load up on over-the-counter allergy prescriptions. These medications have undesirable side effects. Antihistamines often cause dry mouth, dehydration, drowsiness and/or agitation, reduced co-ordination, reaction speed. They can also cause blurred vision and constipation.

The better choice is to reduce overall inflammation, which not only aids your allergies, but is great for your overall health. How do you start reducing inflammation?

Cutting out sugar, processed foods, inflammatory vegetable oils, and removing all grain makes a huge difference. It’s known –at least anecdotally–that people who give up grains often report their seasonal allergies go away. I know, I tried it and was shocked to see my previously severe seasonal allergies suddenly fade into the background. Along with that, my aches and pains receded, as did brain fog, rashes, stuffy nose, and congestion. It works!

Getting your gut health back in shape is super important too, so the next step is to calm your gut. Food allergies and intolerances not only increase inflammation, but are also the consequence of poor gut health. When the gut is inflamed, there is an increased risk of gut permeability, and that allows for additional allergens to circulate in your system further stimulating an immune response.

Remove potential food allergies and sensitivities, at least during allergy season. If you aren’t sure which foods are provoking problems, you can do a short 7-day elimination diet, and remove dairy, gluten, corn, white potatoes, and any other problem foods you may be aware of.

Eat More Omega 3 Fats

Wild caught fish are known to have a good amount of omega 3 fats in them. Omega 3 fatty acids are made up of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) components; both of these have been shown to lower inflammation. This study also shows that increased intake of omega 3 fatty acids reduces seasonal rhinitis.

100% grass fed beef also contains higher amounts of omega 3 fats. Additionally, cod liver oil would help as well, since it provides omega 3’s, vitamin D, and vitamin A—all of which modulate the allergic response.

Raw Local Honey

Raw, local honey contains small amounts of local circulating pollen and by introducing small amounts of this pollen, it can lower the reaction to certain pollens and reduce sensitivity. Researchers have found that eating honey from local pollen prior to allergy season commences reduces allergy symptoms, resulting in less need for other allergy medication. But in order for this to work, the honey must include pollens you are allergic to.

Reduce Alcohol Intake

Reducing alcohol or avoiding alcohol will help improve allergies in two different ways:

1-Alochol is highly inflammatory to the gut, so cutting back or completely eliminating alcohol calms inflammation in the gut. This helps you repopulate your gut with healthy bacteria, lowering overall inflammation in the gut and system wide. Because inflammation is reduced, allergic reactions improve.

2-Alcohol especially beer and wine, contains large quantities of sulfites and histamines. Histamines initiate the process to remove allergens from your body. Histamines can cause sneezing, eye watering, itching and more.

Histamines are a big part of your body reacting to allergens, so reducing your levels of histamines helps to reduce allergic response overall.

Reduce Stress

High stress levels can cause worsening allergic responses and while it may seem counterproductive, getting outside and getting some exercise can reduce overall allergy reactions, while reducing stress. Pollen levels are highest mid-morning so if you do want to get out, getting out early in the day or later in the early evening may be the best time. Meditating, believe it or not can also reduce stress and help allergy symptoms.

Lifestyle

Lifestyle makes a huge difference in allergy reactions. One of the first things to do is to stop your exposure to toxic chemicals in commercial home cleaning agents, laundry detergents, personal care items, antibacterial cleaners and hand sanitizers, and switch to a more natural approach, Apple cider vinegar makes a safe and effective natural cleaner for most all surfaces, and washing your hands with a natural soap instead of harsh antibacterial soap is just as effective at removing harmful germs and is far gentler to your system.

Getting a good night’s sleep is also effective at calming cortisol levels and counteracting stress, as well as aiding your allergic reactions.

Overall, I noticed a huge reduction in my seasonal allergies when I switched to a Paleo diet, removed grains and sugars, got better sleep, and removed all other inflammatory foods from my diet.

Supplements for Seasonal Allergies

Vitamin D

A vitamin D deficiency has tied to allergies, including seasonal allergic rhinitis, asthma, eczema, and even anaphylaxis. Vitamin D is important for regulating immune system cells and slowing down the release of histamines.

There are several studies that suggest vitamin D supplements may reduce inflammation and allergic reactions. One study had the participants who were low in vitamin D take vitamin D supplements along and antihistamines. Those participants showed much improved allergy symptoms after just eight weeks. And this study also showed that adding in vitamin D supplementation improved allergy symptoms as well.

Probiotics

I am generally not an advocate for probiotics. Each of us has a unique microbiome and it’s somewhat difficult to ‘guess’ as to which probiotics will benefit your particular health needs. However, getting a good general probiotic mix can help lessen allergy symptoms and reduce inflammation in the gut. Specific probiotics have been shown to improve seasonal allergies, including B.longum, B.lactis, L.paracasei, L.rhamnosus, B infantis, and L.acidophilus.

Magnesium

There are a few studies have found that magnesium supplementation in people with seasonal allergies reduces IgE levels and allergy symptoms. Because many people are magnesium deficient these days, this can be a safe and easy thing to try—with plenty of other good health benefits as well. There are many forms of magnesium that will work but magnesium glycinate is often one of the best forms for overall health—without the digestive complaints.

Spirulina

Spirulina is a type of microalgae that comes from Latin America, Africa, and Asia. Spirulina has been highly valued as a nutrient-dense supplement that is abundant in protein, vitamins, fats, and minerals. It’s also a potent immunomodulator –meaning that it works to calm the immune system without suppressing it. It has shown some efficacy in reducing the symptoms of seasonal allergies, even compared to an over-the-counter antihistamine drug.

Quercetin

In studies, quercetin prevents immune cells from releasing histamines, which are the chemicals that cause allergic reactions. This means that taking quercetin may help reduce symptoms of allergies, including runny nose, watery, itchy eyes, hives, and even swelling of the face and lips. Quercetin is a powerful antioxidant found in many fruits and vegetables and it has quite a few health benefits including lowering inflammation, fighting heart disease, and protecting against cancer.

Black Seed Oil

Black seed oil is considered a powerful medicinal substance that has been used for thousands of years to treat chronic diseases, inflammation, and allergies. In one study, people put black seed oil drops in their noses to treat mild, moderate, or severe cases of allergic rhinitis, aka hay fever. After 6 weeks, 9 out of 10 people said their sneezing, itchy eyes, stuffy nose, and other symptoms got better or went away completely. In addition, black seed oil promotes wound healing, hair growth, reduces acne, heals psoriasis, improves blood sugar, and helps with weight loss.

There you go, that is your seasonal allergy toolbox. Hopefully this will help you avoid sneezing, watering eyes, and itchiness that goes along with seasonal allergies. To your health!

References
https://www.marksdailyapple.com/seasonal-allergies-treatment/#ref-14
https://www.healthline.com/program/allergy
https://www.verywellhealth.com/natural-allergy-remedies-89245
https://cell.com/…/abstract/S0002-9297(15)00485-1
https://ncbi.nlm.nih.gov/pmc/articles/PMC1241165
https://ncbi.nlm.nih.gov/pubmed/20497148
https://ncbi.nlm.nih.gov/pubmed/17456213
https://pubmed.ncbi.nlm.nih.gov/31464382
https://pubmed.ncbi.nlm.nih.gov/20158528/
https://pubmed.ncbi.nlm.nih.gov/31464382/
https://ncbi.nlm.nih.gov/pmc/articles/PMC3269601
https://pubmed.ncbi.nlm.nih.gov/34166843/
https://pubmed.ncbi.nlm.nih.gov/26874366/
https://ncbi.nlm.nih.gov/pubmed/16015268
https://ncbi.nlm.nih.gov/pubmed/17634174
https://pubmed.ncbi.nlm.nih.gov/34920650/
https://hindawi.com/journals/ja/2014/983635
https://ncbi.nlm.nih.gov/pubmed/6202731
https://ncbi.nlm.nih.gov/pubmed/21196761
https://www.researchgate.net/publication/279538706_Magnesium_Supplementation_in_allergic_diseases_Rhinitis
https://pubmed.ncbi.nlm.nih.gov/32773785/
https://pubmed.ncbi.nlm.nih.gov/28093815/
https://pubmed.ncbi.nlm.nih.gov/15878494/

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By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We all get down occasionally, and that’s ok. This is a normal part of life’s ups and downs. Kids grow up and move out, a parent dies, a relationship ends, the seasons change, disappointments in career, etc. Luckily, these things can and should be transitory, and we can help this by being good to ourselves: exercising, getting out in the sunshine, spending time with friends—especially those who make us laugh, getting good rest and eating healthier.

But sometimes depression and/or anxiety can have you in its grips and it just won’t go away. When depression and anxiety start to interfere with your home life, your career, your ‘get up and go’, your sleep or just robs you of your joy, it’s time to take some steps to FIX it.

That doesn’t necessarily mean running to your doctor and asking for a prescription for depression and anxiety. Many conventional medical doctors are more than happy to oblige. However, prescription medication for anxiety and depression are not without side effects—weight gain, loss of emotional highs and lows, loss of libido, etc. And on top of that, prescription meds are not a cure; you will most likely be on them the rest of your life.

Fortunately, there are many things you can do to reduce feelings of anxiety and depression, naturally, and often, when you go right to the physical source of the problem, you can ‘fix’ it. Once and for all.

Depression and anxiety are often internal signs that something is not functioning properly. It could be high levels of inflammation, low levels of vital nutrients, chemical ingredients in food that mess with your neurobiology, a gut that is way off balance and in need of healthy bacteria, chronic disease, out of balance blood sugar, high stress, not enough sleep, and more.

The roots of clinical depression start with a complex mixture of physiological, environmental, and emotional elements. Much of our mood depends on neurotransmitters that are the chemicals of the brain. The most important ones that deal with mood are serotonin, dopamine, and epinephrine. And it may come as a surprise to many people, but diet and nutrition play a huge role in our moods and behaviors.

When looking at both anxiety and depression, inflammation is one of the key factors. Much research has shown that people with depression and anxiety show elevated levels of inflammatory markers.

Other diet and nutritional factors for depression are linked to low omega 3 levels, high omega 6 levels, leaky gut, gut dysbiosis, B vitamin deficiency, and zinc and magnesium deficiencies. There is also a very strong link between depression, anxiety and blood sugar and insulin levels.

For many reasons including brain health, I advocate for an anti-inflammatory diet and lifestyle. Avoid gluten and dairy as these can often create inflammation in the gut, even if you are not sensitive to gluten or dairy. An elimination diet may be the best place to start—to find hidden sources of foods that may be contributing to inflammatory/sensitivity reactions.

Many people with anxiety/depression are often addicted to a high-carb diet, and it’s possible that this high carb diet which can temporarily raise serotonin levels (a feel-good, calming neurotransmitter) can also contribute to increased inflammation and blood sugar levels. And then there is a crash in serotonin as blood sugar crashes, and the cycle repeats.

Lifestyle Changes that Help Manage Depression and Anxiety

There are ways to get out of this cycle once and for all. Here are a few of my tried and true (and scientifically researched) suggestions.

1. Sleep–Get good sleep as much as you can. That doesn’t mean if you feel down to get in bed at 6pm, but get a good night’s sleep on a regular basis, and go to bed at the same time each night. Sleep is immensely helpful for managing emotions and stress, and helps your brain create the necessary neurotransmitters it needs for feeling good. I’m sure you all have had experiences where you get a good night’s sleep and your whole attitude feels changed for the better.
2. Exercise–Exercise can have a drastically positive effect on mood, all by itself. And if you can exercise outdoors, especially in the sunshine, it’s an even bigger effect. Exercise raises endorphins, lowers inflammation, helps you feel more energetic and helps your body process and remove inflammatory toxins. In addition, being outdoors and filling your lungs with fresh air always makes you feel better, so even if you only have 15-20 minutes to do a brisk walk around the block—rain, snow, or sun—get out and do it and you definitely feel better.
3. Cold plunge therapy—Cold water has long-standing benefits that ameliorate depression and anxiety for many people. In fact, the Scandinavians have been using this treatment for many, many years. And even Van Gogh was treated with cold water therapy for his depression. Cold therapy is a very effective non-invasive treatment for anxiety and depression because it changes the brain chemicals. The cold temperatures cause a change in the way the body’s nervous system communicates with the brain. Cold water causes an immediate release of adrenalin, that in turn increases the amounts of dopamine and serotonin. And it’s not just a temporary spike, cold therapy increases your baseline levels of these neurotransmitters. Cold water therapy also helps you burn fat, increase focus and alertness, and stimulates the immune system.
4. Social Contact—Getting out and being social may be the last thing on your mind when you are anxious or depressed, but it’s one of the best ways to get out of a funk. Getting out with friends or family, smiling, talking, hugging, and interacting can go a long way towards helping you feel much better. Many studies suggest that increasing social interaction can help lower rates of loneliness and depression. Social connection helps us feel supported, connected, and liked. Even if you don’t have any friends or family, go to your local grocery store, or your favorite coffee shop and engage in a friendly conversation with the people who work there.

Diet and Nutrition for Mental Health

Many people are surprised to learn that diet and nutrition can have a drastic effect on mood—especially anxiety and depression. Because of the strong connection between inflammation and mood, however, it should be the number one thing that is addressed. It’s no surprise that nutrition is involved with the way our body produces brain chemicals, just as it does with the functioning of every other organ. A diet that is healthy for the brain is also healthy for the body and vice versa.

A diet that supports brain health should do these key things:

1. Reduce inflammation and lower blood sugar
2. Contain essential nutrients that protect and maintain brain and nerve function
3. Contain high levels of antioxidants, as in organic vegetables
4. Maintain a healthy gut

One of the first things I’d advise people to do is to avoid all sugars, limit carbohydrates—except for vegetable sources and cut out (all) grains. Not only does this help to lower blood sugar and insulin, but it also reduces inflammation. Sugar and inflammation go hand in hand.

The second thing I’d recommend is to eliminate all processed foods—especially foods that contain chemical ingredients, artificial colors or flavors and preservatives. It’s also best to avoid conventional fruit and vegetables as these foods are highly sprayed with chemical compounds that not only interfere with neurotransmitters in the brain, but also kill off beneficial bacteria in the gut. Research shows a strong link between pesticides and depression.

Recommendation number three is to totally eliminate all vegetable oils, except for extra virgin olive oil and avocado oil. All vegetable seed oils such as soybean, sunflower, safflower, canola, corn, and cottonseed oils cause widespread inflammation in the body, and can block helpful anti-inflammatory omega 3’s. These vegetable oils are known to cause and increased risk for mood disorders. Best types of oil to use instead of vegetable oils include butter, ghee, coconut oil, extra virgin olive oil, avocado oil, or lard.

Eat meat. Unfortunately, vegans and vegetarians report higher incidences of anxiety and depression. Meat—especially grass fed, naturally raised meat and wild-caught fish contain higher amounts of omega 3’s and lower amounts of omega 6’s. Meat also contains necessary vitamins and nutrients essential for brain health, such as vitamin B12, heme iron, zinc, and vitamin D3. All of these nutrients—if deficient–have been shown to be tied to either depression or anxiety or both. And sorry, vegans and vegetarians, but a good portion of these vitamins and minerals are available in meat but not readily available in plant foods.

Supplements that Help Anxiety and Depression

While anxiety and depression are two separate emotional states, there are many overlapping similarities. Nutrients that help anxiety most often help depression and vice versa. Here are a few supplements I’d suggest:

• A quality multi-vitamin/mineral supplement will fill in dietary gaps, and boost intake levels of key nutrients important for mental health and neurotransmitter balance. Optimal brain s supported by a whole network of nutrients, including amino acids, vitamins, and trace minerals. Be sure to choose a high-quality supplement with proven ingredients and nutrients.
• B Complex vitamins are essential for nerve and brain health, as well as energy, focus and feelings of calm. B vitamins are known to help lessen feelings of anxiety and depression. At least half or more of the population has a genetic variant that will not allow them to assimilate folic acid, the synthetic version of folate and B12. To cover this, be sure to find B vitamins that contain methyl folate and methyl cobalamin. These forms of B vitamins are easily absorbable and usable.
• Vitamin C is a particularly useful antioxidant which not only manages harmful free radicals, but it also is effective at lowering inflammation. Studies have shown that those with low levels of vitamin C feel fatigued, depressed, and often have cognitive impairment. In addition, vitamin C is great for helping the body fight infection and for keeping the immune system strong. Vitamin C is also useful as a synergistic element to build collagen.
• Vitamin D3-As mentioned above, some studies have shown vitamin D3 to be effective in fighting anxiety, and possibly depression as well. Vitamin D is essential for bone health, cardiovascular health, immune health and many other bodily functions. And many people just cannot get out in the sun to get vitamin D, especially in the winter.
• Magnesium has been shown to not only be an essential mineral in the body but it is also quite effective for both anxiety and depression. Magnesium blocks the activity stress neurotransmitters and while binding to more calming receptors, resulting in a peaceful, calm state. It also slows the release of stress hormones like cortisol, helping you become more relaxed. Magnesium is also very effective for deeper, more restful sleep. Best types of magnesium include magnesium l-threonate, glycinate, malate, taurate, asporotate. Of these, my favorite is magnesium glycinate or malate. Least absorbable types to avoid are magnesium citrate and oxide.
• Zinc plays an essential role in many of our body functions, including immune system, and it also affects our brain processes, according to this 2017 study. The study also links zinc and specific hormones or neurotransmitters — especially our “feel good” hormones, serotonin, and dopamine. This study from 2021 shows zinc helps elevate levels of a brain-derived neurotrophic factor (BDNF) in the areas that control emotions. When zinc is in low supply, BDNF levels drop, and so does our mood. A 2017 review of several studies found a link between lower levels of zinc and depression. It also found that adding zinc supplementation in combination with other treatments may help improve symptoms of depression.
• Inositol or Myo-inositol is a form of B vitamin and is very effective for relieving symptoms of anxiety, panic disorder and OCD. Inositol affects the neurotransmitters, the which work to govern mood. Serotonin is a key neurotransmitter that is affected by inositol. Higher levels of serotonin promote relaxation and calm. Several studies have shown that inositol is helpful in reducing anxiety and panic attacks. Other research shows inositol taken daily will reduce symptoms of depression as well as anxiety. In addition, inositol is helpful for managing blood sugar and insulin sensitivity, increasing fertility, and managing PCOS.
• SAM-e is one of my favorite supplements that is helpful for relieving anxiety and depression. SAM-e is a natural substance made in the body, and for some who have a specific genetic variant in the MTHFR gene (about 50% of the population), SAM-e is highly effective, especially considering some people do not synthesize this substance as well as others. SAM-e is also used for improved liver function, aches, and pains, and improving mental function and alertness.
• GABA is a neurotransmitter that can also be taken as a supplement. Gamma-aminobutyric acid or GABA blocks specific signals in the central nervous system, slowing down the brain and racing thoughts. This can create a protective and calming effect on the brain and body. In 2020, some scientists found GABA to be a bioactive substance that has benefits of being an antidepressant, a calming agent, anti-hypertensive, anti-diabetic, anti-cancer and an immune system enhancer. Certain hormones in the body also increase GABA, including progesterone.
• Ashwaganda is an herb with a long history of its health benefits. Ashwaganda has been used for for thousands of years to reduce stress, increase energy, improve mood and concentration. Ashwagandha is well-known for its ability relieve anxiety and stress. Ashwaganda is classified as an adaptogen, which is a substance that helps the body cope with stress. Ashwaganda also lowers the stress hormone, cortisol. Other evidence points to the fact that ashwaganda may help with depression and other mental health disorders, as well. In addition, ashwaganda helps increase athletic performance, boost fertility and testosterone in men, reduce blood sugar and reduce inflammation.
• Progesterone is considered a master hormone in both men and women. Progesterone is the basis for other hormones such as testosterone and estrogen. In women, progesterone declines rapidly after the age of 40 and is at near zero around the time of menopause. Women in perimenopause and menopause often report increased feelings of anxiety, depression, panic attacks, heightened stress, and insomnia. Because progesterone has a strong calming effect on the brain and body, it can alleviate depression and anxiety. Progesterone levels also interact with GABA, the calming neurotransmitter. More progesterone equals higher levels of GABA and GABA receptors, and calmer feelings. Progesterone can be acquired as an over-the-counter natural cream which works well at bedtime to promote sleep and a calm state.

Additionally, be sure to talk to your doctor to get necessary lab work done. Often depression and anxiety can be linked to hormone health and some other health disorders. It’s best to get a basic CBC, lipid panel and metabolic panel. Be sure to also check thyroid function—not just TSH, but T3 and T4 as well. Also check levels of estrogen, progesterone, and testosterone for women; and for men, check testosterone, estrogen and DHT. Low hormonal levels will most definitely coincide with some level of anxiety, depression, insomnia, and low energy.

And if you find that your anxiety and depression persist despite taking these steps, seek a qualified professional therapist, psychologist or psychiatrist who can help.

I write regularly about health issues and the natural ways to treat them. What is good for the body is good for the brain, and following healthy lifestyle habits, eating a healthy, low carb, and taking high grade supplements when needed goes a long way to helping your mental state. The above steps can really help you zero on things that may be contributing to feelings of anxiety and depression, and while it’s not necessary to try everything, you may find certain remedies work better than others. I urge you to give this a try and see how you feel. I can almost guarantee you will feel better.

References
https://www.healthline.com/nutrition/ashwagandha#9.-Relatively-safe-and-widely-available
https://www.medicalnewstoday.com/articles/326847#food-sources
https://www.healthline.com/nutrition/inositol-benefits#TOC_TITLE_HDR_6
https://psychcentral.com/health/zinc-anxiety#other-benefits
https://chandramd.com/magnesium-supplements-anxiety/#forms
https://catyleeee.medium.com/industrial-seed-oils-make-you-anxious-depressed-and-feisty-7af1476944e3
https://www.amenclinics.com/blog/9-worst-foods-for-depression/
https://www.marksdailyapple.com/diet-for-depression/

The post Natural Alternative Methods to Help Depression and Anxiety appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Your liver is an amazing organ. It is quietly chugging away right now, working hard to metabolize and break down toxic substances that your body encounters.

The liver performs about 500 or more necessary functions in the body, including:

• The liver produces a substance called bile, which helps to break down fats for digestion in the small intestine.
• The liver metabolizes and utilizes nutrients from the food you eat.
• Produces certain necessary clotting compounds for the blood.
• Creates cholesterol which is necessary for building hormones.
• Converts glucose in the blood into glycogen for storage.
• Processes hemoglobin and stores iron.
• Helps create certain immune factors for fighting infection.
• Metabolizes drugs and other toxins.
• Helps break down and clear old red blood cells.
• Regulates and maintains hormone levels.
• Helps to manage levels of glucose in the blood.
• Creates ketones for energy when blood sugar is low.
• The liver is also the central area for cholesterol creation and disposal.

You may not even think about your liver, but it is absolutely vital to your health and your life. If your liver isn’t functioning properly, your health will take a serious downturn. Poor liver health can eventually lead to death.

Increasing rates of liver disease

Liver disease is unfortunately on the rise. The number of deaths from chronic liver disease and cirrhosis has increased every year since 2007, according to the Centers for Disease Control and Prevention. Liver disease is now among the top 15 causes of death for Americans.

One of the most common liver diseases is Fatty Liver Disease, or Non-Alcoholic Fatty Liver Disease (NAFLD). Which is generally caused by a high intake of processed grains, vegetable oils, corn syrup and sugar. Carbohydrates—especially in the form of liquid carbohydrates, aka sugary drinks—are quickly converted into fat in the liver, and stored.

When the liver gets too full of fat, it cannot function properly. This leads to a more progressive form of liver disease called Non-Alcoholic Steatohepatitis. This liver condition causes scarring of the liver and cirrhosis. By this stage, the disease has progressed to chronic liver inflammation, possible liver failure, and will advance to liver cancer.

Other conditions or diseases that affect the liver include:

• Medications like acetaminophen (Tylenol), NSAIDS—especially diclofenac, statins, amoxicillin, amiodarone, allopurinol, anti-seizure medication, isoniazid, azathioprine, methotrexate, and some antipsychotics.
• Hepatitis A, B, C, D, and E
• Mononucleosis (Epstein Barr virus)
• Too much iron

The liver is sort of hidden, and you can’t really feel your liver, so you may not give it much thought. When your liver is overloaded and not functioning, you don’t necessarily know it.

Early signs of liver dysfunction may be vague and difficult to pinpoint. Liver dysfunction can manifest as weakness, fatigue, achy joints, to nausea, vomiting, weight loss, itchy skin, and yellowing of the eyes and skin (jaundice). Liver dysfunction can even manifest as lowered cognitive function and dementia.

So just how do we support the liver, help it detox and regain health?

Like most things that have to do with our health, supporting the liver is a wholistic venture. Diet and nutrition sit at the top of the list of priorities for liver health, but lifestyle matters greatly. Sleep, alcohol use, stress, medication, weight loss and nutrition are all a part of the big picture. It’s important to protect the liver from all angles, since it is one of the primary organs of the body. Your body just cannot function without a healthy liver.

While liver health depends on what you are doing right, here are some important things to AVOID to maintain your liver health:

1. Reduce all refined carbohydrates—avoid foods with added sugars, especially sugary drinks with high fructose corn syrup. Stay away from any type of refined grain products including bread, pasta, snacks, desserts.
2. Avoid vegetable seed oils—Soybean oil, cottonseed oil, corn oil, canola oil, sunflower oil, safflower, peanut oil, and any “vegetable” oils are all highly inflammatory to the liver and digestive system. Linoleic acid, one of the main ingredients in vegetable oils, will lead to elevated liver enzymes and a fatty liver.
3. Cut back on alcohol—It goes without saying to cut back on alcohol, as it is highly inflammatory to the liver. However, alcohol use can creep up slowly and go unnoticed until you begin to exhibit health problems. The more you drink in a particular time period, the more the liver must work to clear it. Ethanol alcohol is metabolized a substance called acetaldehyde. Acetaldehyde is far more toxic than the alcohol and it can build up in the liver. Keep alcohol use down to 1-2 glasses of wine per day, and avoid mixed drinks which usually include sugary mixers or simple syrup.
4. Eat a low carb diet to lose excess body fat—When you reduce carbohydrate intake, your appetite decreases, and you begin to burn fat, instead of relying on glucose. A low carb diet increases your insulin sensitivity, which is a good thing for your liver and your whole body. Burning body fat for energy will also help to clear the excess fat from the liver and cut your chances of Fatty Liver Disease.
5. Burn off excess glycogen stored in the liver with exercise—The liver converts glucose in the blood to glycogen and stores a small portion of it for emergencies. When the liver is full of glycogen, any excess carbohydrates or sugar ingested is then stored as fat, often in the liver. Exercise and intermittent fast will help you deplete glycogen in the liver and reduce stored fat.

Foods and supplements for better liver health

Let’s look at some of the foods that promote liver health, help to detoxify the liver, and reestablish the full functions of the liver.

Choline is an essential nutrient for liver health. Choline is a nutrient that is found primarily in egg yolks and beef liver. Choline is converted into a brain chemical called acetylcholine, is responsible for helping muscles contract, and plays an important role in cognitive brain functions including short term memory focus. Most choline is metabolized in the liver where it is converted into phosphatidylcholine, which assists in ridding the liver of excess fatty acids.

The body can make small amounts of choline, but it is super important to eat foods high in choline, especially for women over the age of 45-50. In women, estrogen is partially responsible for synthesizing choline, and as estrogen levels decrease, a woman’s need for additional choline increases. This is why women over the age of 50 are often at high risk for Fatty Liver Disease.

Cruciferous vegetables include kale, cabbage, brussels sprouts, broccoli, turnips, arugula, radishes, collards, cauliflower and bok choi. All of these cruciferous vegetables are high in a nutrient called sulforaphane. This nutrient helps to lower liver inflammation and helps to detoxify the liver. Sulforaphane helps to get rid of fat in the liver, detox out poisonous substances, alcohol, and medications.

Cruciferous vegetable sprouts have even more powerful concentrations of sulforaphane, which is often destroyed by cooking. Cruciferous vegetables also contain many other phytonutrients that protect against cancer and promote the health of the entire body.

Garlic is known as a superfood and a health food for the whole body but it is especially helpful for liver health. Garlic is loaded with Sulphur, vitamins, minerals and a powerful substance called allicin, all of which have antibacterial, antifungal, antiviral, and anti-inflammatory properties. Garlic is also very protective against cancer.

A study conducted in 2020 on 98 people with NAFLD found that those who took 800 mg of garlic powder per day for 15 weeks experienced significant reductions in liver enzymes ALT, AST, as well as LDL (bad) cholesterol, and triglyceride levels. And over half the participants of the study showed improvements in liver fat levels from the garlic. Additionally, studies have linked raw garlic intake to a lower risk of liver cancer.

Coffee is one of my favorite health foods, and it’s great for your liver as well. Many studies have shown that drinking coffee, especially organic black coffee, protect against fatty liver disease and reduce inflammation.

Drinking coffee helps lower the risk of liver scarring, called cirrhosis in people with chronic liver disease. Coffee drinkers also have a lower risk of developing a common type of liver cancer, and coffee seems to have anti-inflammatory effects on the liver also. For those who drink about 3 cups a day of coffee, it lowered the risk of mortality from liver disease. And coffee increases levels of glutathione, a powerful antioxidant that protects the liver, strengthens the immune system and aids in energy production.

Beets and beetroot juice have been used for many years as a remedy to activate natural detoxification liver enzymes and increase bile, which aids the liver’s ability to detoxify itself. Beets are high in a nutrient called betalains and other compounds that reduce inflammation, protect against oxidative stress and reduce liver damage. Beets also help to increase nitric oxide, which helps to relax blood vessels and allow them to carry more oxygen rich blood to all parts of the body, including the liver.

Artichokes contain two natural chemicals cynarin, and silymarin, which aid in detoxifying the liver, stimulating the kidneys, and increasing the flow of bile. Bile, which is created the liver, helps digest fats and break down cholesterol. Cynarin can be used as cholesterol lowering agent, and tests show it can decrease total cholesterol by almost 20%, and LDL by 23%.

Since bile is responsible for digesting fats and absorbing fat-soluble vitamins, artichokes are also excellent for digestion. The soothing power of artichokes also helps reduce inflammation. Cynarin and silymarin are also immensely helpful to cleanse the liver after medications, detox from dangerous chemical exposure, or recover from chemotherapy for cancer treatments. And add another big plus for the artichoke: if you drink too much alcohol it works well as a hangover cure—detoxing and strengthening the liver and clearing your head.

Grapefruit is high in an antioxidant called naringin, or in humans it is naringenin. This antioxidant is effective to reduce inflammation and prevent oxidative damage. Some studies show naringin may reduce the risk of cirrhosis and hepatic fibrosis, which is the development of excessive connective tissue in the liver. And furthermore, naringin helps the liver’s ability to metabolize alcohol and protects against some of its damaging effects.

Naringenin has also been shown to decrease the amount of fat in the liver and increase liver enzymes that burn fat.
Although grapefruit as a food needs further study, the current evidence points to the grapefruit being another excellent way to protect your liver and helping prevent damage and inflammation.

Mushrooms have been proven to have medicinal benefits in many areas of health, including liver health. Some early studies have suggested that mushroom intake can help reverse non-alcoholic fatty liver disease (NAFLD) due to mushrooms’ anti-inflammatory and antioxidant properties.

The best great anti-inflammatory, antioxidant and liver-protecting mushrooms include porcini oyster, turkey tail and reishi mushrooms, but most all edible mushrooms boost glutathione, the body’s primary antioxidant compound that protects against free radicals and DNA damage.

Omega 3’s in fatty fish are one of the healthiest fats to reduce inflammation and protect the body’s overall health. Omega 3 fatty acids have been shown to reduce liver fat and triglycerides (fatty acids made from glucose), especially in those with fatty liver disease or nonalcoholic steatohepatitis.

Keep in mind that consuming more omega 3 fatty acids is beneficial to the liver, while consuming any omega 6 fats is highly inflammatory. Omega 6 oils are processed vegetable oils such as sunflower, safflower, canola, corn, soybean, peanut, cottonseed, or anything labeled “vegetable” oil. These omega 6 fats have been found to promote the development of liver disease.

Dandelion is the unpopular yellow flower growing in almost everyone’s back yard, but dandelion contains many powerful benefits, especially for the liver. This somewhat bitter plant, officially known as Taraxacum officinale, has long been used in herbal medicine and is known for its health benefits.

Dandelions are safe to consume raw, and are delicious in a salad, but you may also consume dandelion as a tea. Dandelion tea has been used to promote liver function in holistic medicine for thousands of years. Because dandelion is bitter, it is known to stimulate bile flow, which works as a detergent, helping to cleanse, detoxify and rid the liver of excess fats.

An important 2017 study found that carbohydrate polysaccharides present in dandelion called does help to protect the liver against disease and support overall liver function. Not sure how to eat dandelion? You can actually pick the young leaves from your lawn, as long as they have not been previously sprayed with weed killer. Dandelion greens are also available at many grocery stores. Dandelion greens are great as an addition to salads, or may be sautéed with bits of bacon as well.

Extra virgin olive oil creates several protective effects on the liver–reducing hepatic steatosis, fibrogenesis, fat oxidation and more. Extra virgin olive oil contains high quantities of monounsaturated fatty acids, primarily oleic acid, and phenolic compounds.

EVOO can help in the activation of different signaling pathways in the liver cells to help prevent inflammation, oxidative stress, endoplasmic reticulum stress, mitochondrial dysfunction, and insulin resistance, helping to prevent or even resolve liver dysfunction. It only takes about 1 teaspoon of high quality olive oil to help improve liver function and overall health.

Protect your liver

While the liver is an extremely resilient organ, it is vitally important to the overall health of the body, so protecting the liver and promoting its health will protect your health, prolong your life and help you feel amazing.

If you hadn’t already noticed, these are good health practices for your whole body.

What is good for your liver is also good for your brain, and your heart and your digestive system.

I know you know what to do. Take care of yourself. I care!

References
https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions
https://www.cnbc.com/2017/10/31/fatty-liver-disease-affects-80-million-americans.html
https://www.ncbi.nlm.nih.gov/books/NBK279393/
https://www.medicinenet.com/liver_disease/article.htm
https://www.goodrx.com/health-topic/liver/the-ten-worst-medications-for-your-liver
https://www.youtube.com/results?search_query=dr+berg+liver+detox
https://www.hsph.harvard.edu/nutritionsource/choline/
https://lpi.oregonstate.edu/mic/other-nutrients/choline
https://www.healthline.com/nutrition/herbs-for-liver#6.-Garlic
https://www.healthdigest.com/652048/this-is-what-garlic-can-do-for-your-liver/?utm_campaign=clip
https://www.healthline.com/nutrition/11-foods-for-your-liver#1.-Coffee
https://www.cleaneatingmag.com/clean-diet/general-health/7-foods-to-protect-your-liver/
https://basmati.com/2018/05/23/3-liverloving-mushrooms-turkey-tails-reishi-oyster-mushrooms

The post Eleven Great Foods to Detox and Protect Your Liver appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

For men and women, aging brings some degree of hair loss or thinning. While we may not all be sporting a shiny bald head, both men and women can lose a significant amount of hair after the age of 40 or so. For women, this often coincides with menopause and declining hormones and can be especially distressing.

Men typically can inherit male-pattern baldness and it’s normal and well-accepted. Hair loss is quite common in women as well, especially if they are post-menopausal. Let’s tackle some of the reasons for this hair loss.

Genes vs. Hormones

Male-pattern baldness, as well as female-pattern baldness can be attributed to a condition called “androgenetic alopecia”. AA is one of the most common forms of hair loss in both men and women. The hormone at play here is a a substance called dihydrotestosterone, which is a form of testosterone.

About half of men over the age of 50 and half of women over 65 have this form of hair loss, while younger people can be affected as well. It’s thought that people have certain hair follicles that are either susceptible or resistant to dihydrotestosterone.

In a study published in the International Journal of Trichology, it was found that female patients with progressive hair loss had a strong correlation between hypothyroidism (low thyroid) and hypertension (high blood pressure). Many of these people were also low in vitamin D as well. So, while many think that genes are the cause of hair loss, hormonal imbalances and nutrition come into play as well.

In fact, many health professionals are beginning to note that hair loss can be due to diet, nutrition, stress, and other environmental factors as well. This means that some degree of hair loss can be controlled after all.

Hormonal Imbalances

Hormonal imbalances most definitely come into play when it comes to hair—for both men and women. Hormones that affect hair loss include:

• Imbalance in estrogen in relationship to testosterone levels in women. After menopause, women’s levels of both progesterone and estrogen decrease significantly. Estrogen affects hair growth and quality. When levels of testosterone are too high, and estrogen is too low, hair thinning, and excessive hair loss can occur—especially post menopause or perimenopause.
• Low levels of thyroid hormone for both men and women affect hair growth and quality as well. As women approach menopause, their levels of progesterone drop drastically. Low progesterone affects thyroid function and can cause hypothyroid conditions. This in turn, can cause hair loss and slow regrowth.
• Testosterone levels in men or women. While this may occur naturally, it also can happen with testosterone hormone therapy supplementation.
• Insulin resistance can cause a loss of hair in both men and women and can be one of the symptoms of pre-diabetes or diabetes.

Hormones that are either too high or too low can affect hair growth. Both hyper and hypothyroid conditions can cause hair loss and thinning. Additionally, too high levels of testosterone or too low levels can also affect your head of hair.

Diet and Nutrition

Nutritional status can affect hair growth and dietary deficiencies will cause hair thinning, breakage, and slow hair growth. Some of the key nutrients that affect hair growth include:

• Iron deficiency or anemia can be one of the primary causes of hair loss in pre-menopausal women, especially. Iron contributes to hemoglobin which supplies nutrients and oxygen to hair follicles. Vegans and vegetarians often report hair loss.
• Zinc is an essential mineral used by hundreds of enzymes. It is thought zinc shortage affects protein synthesis and cell division, affecting hair growth. For many men, it’s a combination of low zinc and copper that causes hair loss. Not only does zinc deficiency cause hair loss, but the remaining hair can be brittle and break off more easily.
• Selenium is an essential trace element necessary for proper thyroid function which affects hair growth.
• Biotin, Folate, and Niacin are all part of the B complex vitamins. Deficiencies can occur in people with gluten sensitivity or celiac disease and other malabsorption conditions. A B vitamin deficiency can also be caused by alcoholism, and certain medications. Vegans often have B vitamin deficiencies.
• Vitamin D plays a role in hair follicle cycling and affects the hair follicle’s growth and dormant states. Low levels of vitamin D may cause hair to thin or stop growing. Risk factors for vitamin D deficiency include inadequate sun exposure, dark skin, obesity, gastric bypass, and fat malabsorption.
• Vitamin A has been shown to activate hair follicle stem cells, however high levels of vitamin A can cause hair loss. Since vitamin A is a fat-soluble vitamin, too much vitamin A can accumulate in the body, especially when taken as a supplement.
• Protein malnutrition can also result in hair thinning and loss, due to the lack of specific amino acids. Many vegetarians and vegans often notice hair thinning after being on a strict vegetarian diet.

People with vitamin and nutrient-related hair loss may lose more than just the hair on their heads. Damage to hair follicles can also cause the eyebrows and lashes to shed, if bad enough. Eating a diet rich in animal-based protein, healthy fats and fresh vegetables should suffice to help balance nutrient deficiencies. In cases of malabsorption or GI issues, extra supplementation may be necessary if hair loss is a problem.

Health Status

Health status has a lot to do with hair loss and hair growth. There are many contributing factors that can create health conditions that lead to hair loss. Some of those include cardiovascular disease, hypertension, diabetes or pre-diabetes and hypothyroidism. Autoimmune diseases can also be a trigger for hair loss as well, although many autoimmune conditions create more patchy hair loss than just thinning hair. Celiac disease, Crohn’s disease and other GI conditions can also create problems with your hair.

For these, simply getting rid of the sugar, processed grains and gluten can definitely put you back on the path to good health and a shiny, healthy head of hair.

One other health condition that is worth mentioning is having had Covid-19. Having Covid can affect people in different ways. Some can have a more severe version of the disease, while other have had a milder form. However, Covid and other contagious illnesses can have some long-term effects, including hair loss, otherwise known as telogen effluvium.

Many people notice hair loss a few months after recovering from a Covid infection. In fact, for those who were hospitalized, more than 20 % lost a significant amount of hair in the 3-6 months after recover.

Hair loss is a common response to physical stress such as a serious illness, surgery, or other types of physical trauma. Other studies that include people with milder symptoms suggest that hair loss after COVID-19 may be much more common than that.

A healthy, balanced diet that includes naturally raised animal protein, a variety of fruits and vegetables and a healthy intake of fat will help you regrow your tresses. Be sure to supplement if you or your doctor feel you may have nutritional deficiencies. There are other natural methods to help stimulate growth such as rosemary essential oil, omega 3 fish oils, coconut oil and even onion juice. Medical intervention can mean a prescription to Rogaine or Propecia to help promote growth.

Hair is an outward expression of your body’s health in addition to genetics. Take care of your health and your hair and skin will glow.

What’s been your experience with hair loss? Did you notice hair loss if you’ve had Covid? What other health conditions have you experienced that caused hair loss?

References
https://www.webmd.com/connect-to-care/hair-loss/vitamin-deficiencies-that-can-cause-hair-loss
https://www.goodrx.com/conditions/covid-19/covid-hair-loss
https://www.healthline.com/health/regrow-hair-naturally#9
https://www.marksdailyapple.com/hair-loss-looking-beyond-genetics/
https://draxe.com/beauty/hair-loss-remedies/

The post What You Need to Know About Hair Loss and Thinning Hair appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

How do you handle stressful events? Do you seek out adventure, excitement and risky situations? Or do you sometimes lie awake at night worrying, strategizing and planning?

Most of us are either worriers or warriors—and it turns out there’s actually a genetic reason for this.

What’s the difference?

• Worriers tend to fight within, while warriors go out and fight the problem.
• Worriers often focus on what could go wrong, while warriors just go out there and go for it.
• If a worrier loses, they may feel defeated and not want to take the chance again. If a warrior loses, they tend to regroup and get back into the fight.

You know the old saying, “When the going gets tough, the tough get going.” Well, some warriors need the going to get tough–just to get going!

We process information in the prefrontal cortex portion of the brain, which is responsible for problem solving, working memory, reasoning, planning and self-control. The brain needs neurotransmitters to perform these function properly. The excitatory brain chemicals involved in this process include dopamine, epinephrine and norepinephrine.

Dopamine is the fuel that gets us going and motivated to get things done. Too little and we have no motivation or drive; too much and we cannot concentrate and function well. Epinephrine and norepinephrine are brain chemicals that are released when our bodies react to stress of any kind.

These neurotransmitters increase arousal and alertness, focuses attention but also increases restlessness and anxiety. In the rest of the body, norepinephrine increases the heart rate, triggers the release of glucose into the bloodstream and increases blood flow to muscles.

However, the speed at which we clear out these chemicals revolves around a specific gene. It’s called the COMT gene, or Catechol-O-methyl transferase. COMT is actually an enzyme that metabolizes dopamine, epinephrine, norepinephrine and even estrogen. While we all have this gene, some of us have a ‘fast’ COMT and some of us have ‘slow’ COMT.

The fast version of COMT clears out dopamine, epinephrine, norepinephrine quickly, leaving it easy for these folks to continue on their journey without any anxiety, worrying, stress, etc. People with the fast COMT are the warriors.

Warriors need a level of stress to feel motivated and ambitious. Warriors work well in threatening environments where maximal performance is required despite threat and pain. Warriors also tend to be those dopamine junkies who seek out excitement, adventure, competition and even danger. But warriors can generally stand up in the heat of the moment and pull off a flawless performance—in spite of stress, anxiety, nervousness and lots of adrenaline.

On the other hand, those who have slow COMT are slow to clear out those excitatory brain chemicals. This can create anxiety or tension in times of stress. However, these higher levels of dopamine, epinephrine and norepinephrine are useful in more complex and calmer environments that require maximal performance in terms of thought, memory and attention for survival.

While it may seem advantageous to be a warrior, there certainly are advantages to being a worrier also. Over the course of evolution, both warriors and worriers were necessary for human tribes to survive.

Which One Are You?

Do you tend to worry about things, fall apart when times are stressful, or do you get energized and motivated under duress? We each get a copy of a specific version of the COMT gene from our parents. Most of us generally have a one copy of a worrier gene and one copy of the warrior gene, although there are quite few people who may have a double copy of the warrior gene. And some of us have a double copy of the worrier gene variation.

About a quarter of us actually have the slow variant and when we’re stressed, we become worriers. Another quarter of us have the fast variant — we probably don’t function as well as the slow COMT’s when things are calm, but under stress we can become warriors and can outshine the competition. And 50% of us are half and half—half worrier, half warrior.

What do we do about our COMT inheritance? If we’re stuck with the “slow” variant, how do we learn to deal better with stress? It boils down to our nutrition and how we think.

Our COMT gene is a methylation gene, meaning that it is necessary to get adequate B vitamins (in the correct form) to support the COMT gene. B2, B6, B9 and B12 are especially important, along with magnesium and vitamin C. Worriers may also benefit from taking SAMe.

People with a slow COMT, or the worriers, should also avoid foods containing catechols. Reducing foods that contain tyrosine, tryptophan, and phenylalanine (any high protein food) should help as these foods are converted into dopamine.

Limiting caffeine can also be helpful as caffeine can aggravate the symptoms of stress, worry and anxiety. And limit your intake of alcohol, since alcohol consumption triggers dopamine release.

Women who have excess estrogen in their bodies (estrogen dominant) usually have slow COMT as well as estrogen tends to slow down COMT processing. It’s important to avoid Xenoestrogens (artificial estrogens) in foods as well–especially in dairy, soy and personal care products.

Additionally, those with a slow COMT should limit intake of foods containing certain flavonoids such as green tea, capers, cilantro, berries and apples.

And for those who are warriors, having deadlines and a little pressure may help push performance to a higher level. Boring, repetitive tasks and low-pressure environments are often very detrimental to warriors and can cause them to produce mediocre results.

Dietarily, catecholamines like coffee, chocolate, green tea, black tea, citrus, and bananas help give a needed dopamine boost and can help warriors who need it get through low-pressure tasks.

Certain types of exercise like weight lifting, sprinting and chopping wood may prove to be more beneficial for the worriers by increasing their testosterone levels and helping clear out excess dopamine and adrenaline when stressed.

Exercise for warriors that gives an element of a thrill such as mountain biking, downhill skiing, surfing or racing, etc., is great to keep dopamine elevated in warriors.

There you have it—worrier or warrior. There is a genetic connection to both of these personality types. If you find that you are either worrying too much or are too much of warrior, there are dietary interventions that may help even out how quickly you process certain brain chemicals.

Keep in mind, chronic long-term negative stress can be harmful to anyone and should be avoided if at all possible. On the other hand, performance-enhancing stress such as public speaking or competing in an athletic even can be beneficial to both personality types. This will help you become more resilient to stress in the long run.

Worriers and warriors have an important place in our society. Finding what works best for you is key along with proper nutrition, the right vitamins, and suitable activity.

References
https://www.psychologytoday.com/us/blog/click-here-happiness/202001/what-is-the-comt-gene-and-how-does-it-affect-your-health
https://nutritiongenome.com/are-you-a-warrior-or-a-worrier-exploring-the-influence-of-comt/
https://www.nytimes.com/2013/02/10/magazine/why-can-some-kids-handle-pressure-while-others-fall-apart.html
https://www.huffpost.com/entry/stress-management_b_2671591

The post Are You A Worrier or a Warrior? appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Vitamin D from the sun has existed for a long time as an immune booster. In the 1800’s when many people had tuberculosis, sunshine was known to have curative powers, and sick patients flocked to sanitariums in sunny places to soak up the healing sunshine. Cod liver oil, also a rich source of vitamin D, has also been around for decades as a preventative for infections, colds and flu.

Studies show that vitamin D regulates many functions in the body, including hormone balance, metabolism, blood pressure, bone density, fighting cancer, and immune function (ever notice that people tend to get colds and flu in the winter when the sun is low?).

Vitamin D is critical for our health. We know that vitamin D is essential for healing and protecting against many contagious diseases and chronic diseases. Low levels of vitamin D are associated with upper and lower respiratory infections, heart disease, asthma, cancers, diabetes, multiple sclerosis, HIV, hypertension, inflammatory bowel disease, Alzheimer’s disease and other autoimmune diseases. Vitamin D deficiency is a worldwide public health problem in both developed and developing countries.

Did you know that our bodies contain cell receptors for vitamin D in virtually every system of the body? That tells us that vitamin D is necessary for virtually all body functions. Vitamin D actually influences the expression of over 200 health-supporting genes in our bodies.

There’s a lot of buzz about vitamin D boosting immune function to fight off colds, seasonal influenza, and other viruses. Research suggests that vitamin-D deficiency may one of the primary reasons people get more colds and flu in the winter when sunshine is less available.

As many as 70 percent of Americans are considered deficient in vitamin D. The elderly, females more than males, those who live the far north or south of the equator, people with darker skin pigmentation, those who work and stay inside during the day, and people with poor dietary habits generally have the lowest levels of vitamin D.

How does vitamin D boost immune function?

The immune system is an incredibly complex protective mechanism, but to simplify, we can divide the immune system into two main categories: innate immunity, and adaptive immunity.

Innate immunity is our nonspecific defense mechanism that activates in the presence of an invading pathogen. So, even if you have never been exposed to a virus or pathogen, your body has a built-in ability to protect itself from an invader. This part of your immune system is your first line of defense against any type of new type of germs—whether it is bacteria, viruses, and fungi. And it’s super important to be sure this line of defense is strong.

The other type of immune response is your adaptive immune response. This immune response is active against pathogens that you have previously encountered. The body recognizes, adapts and attacks specific invaders much more efficiently.

In the case of brand new types of influenza strains, the body has not had a chance to develop specific antibodies against it yet. So, this is where we call in the powers of our innate immune system to protect us. Vitamin D works to strengthen this innate immune system response.

Many different studies have associated vitamin D with its power to fight infection. One report looked at almost 19,000 people and found that the individuals with the lower levels of vitamin D were more likely to report upper respiratory tract infections, than those with sufficient levels of vitamin D.

This study looked at 800 people in Finland, and found that those with the lowest levels of vitamin D lost more days at work due to respiratory infections. Other studies have focused on how vitamin D helps to prevent influenza, colds and even HIV. And this well-designed study using therapeutic doses of vitamin D showed that vitamin D administration resulted in a statistically significant (42%) decrease in the incidence of influenza infection.

Vitamin D works by boosting the strength of the immune system while lowering inflammatory reactions. This makes vitamin D a powerful immune modulator. It helps boost immune power, but prevents the immune system from overreacting, as in the case of autoimmune disease.

How does it work? Vitamin D strengthens particular cells within the immune system, such as the T cells. It also helps to decrease levels of inflammatory cytokines, a part of the immune system that can overreact with dangerous outcomes.

There are three ways to get vitamin D levels up in your system. One—you can take a vitamin D3 supplement. D3 or cholecalciferol is most easily utilized in the body, over vitamin D2. Secondly, you can get some vitamin D from foods and third, you can get vitamin D from the sun—IF you are in an area where the sun is strong enough. Depending on the latitude where you live and the time of year, you may or may not be able to get vitamin D from the sun. In my opinion, however getting vitamin D from sunshine is the best way if you can.

The sun’s rays are too weak in the winter generally (depending on the latitude that you live). Even if you can get outside in the winter, if you live north of say, Los Angeles to the west and Atlanta Georgia to the east, you won’t be able to get enough sun from November through February.

The only way for our bodies to make vitamin D from the sun is to allow the UVB rays of the sun to reach our skin. That means we need to expose enough skin for 20-40 minutes without sunscreen at the strongest times of the day, between the hours of 10am and 2pm.

UVB rays are the rays that cause sunburn, just don’t overdo it! Full-body exposure of pale skin to summer sunshine for 30 minutes without clothing or sunscreen can result in the synthesis of between 10,000 and 20,000 IU of vitamin D.

However—if you don’t supplement with vitamin D3 in the winter you’re can pretty much count on being deficient in vitamin D in the winter.

Supplementing with vitamin D has a wide range of ‘suggested’ dosages, and you can overdo it with this fat soluble vitamin and create adverse health effects. While some doctors advise people to take 5000 to 10,000 Iu per day of vitamin D, this can be too much and a safer range would be around 5,000IU vitamin D3 per day.

According to Dr. Chris Kresser, the fat-soluble vitamins A, D, and K work synergistically, so adding adequate vitamin A and K2 may protect against toxic effects of excess vitamin D. Sufficient levels of potassium and magnesium have also been suggested to protect against vitamin D toxicity.

Lastly, be sure to get plenty of healthy food with natural sources of vitamin D, such as egg yolks, wild caught salmon and mackerel, organ meats, and some mushrooms. And avoid those processed foods with added vitamin D—those do nothing for your health.

Some of the best absorbed vitamin D comes from taking some cod liver oil daily. Make sure to take only small doses of cod liver oil (enough for 50% to 100% DV of vitamin D), as large doses can give you an overdose of Vitamin A.

One more thing to point out as we near the end of winter, sunlight has far more beneficial benefits for our health than just increasing our vitamin D.

A recent 20-year study following 29,518 subjects found that those individuals avoiding sun exposure were twice as likely to die from all causes. Sunlight helps us make more endorphins, the natural chemical in our bodies that makes us feel relaxed and happy.

Sunlight promotes production of a peptide that helps to dilate the blood vessels, lowering blood pressure, and it helps create another substance called ‘Substance P’, that promotes better blood flow and regulates the immune system in response to acute stressors. And one more benefit of sunshine, it helps to reduce appetite, increase the libido and gives you a nice looking golden glow, while regulating your sleeping/waking cycle better.

If you want to stay healthy and strong, it’s not only wise, but essential to spend time outdoors in the sunshine. Soak it up!

We put one of the worst modern health crisis in our rear view mirror, but is it really over?

2026 – ER doc has urgent immunity warning for what’s coming

According to one ER doctor, there are 3 terrifying warning signs right now…

The media is hiding them (the politicians needed votes this fall).

Click here to see what’s coming next, and how to protect yourself

Immunity has been the perfect “back door” for taking away our freedoms..

And, what comes next could make the last few years look like a cakewalk.

Here’s this MD’s suggestions for supporting your immune system right now.

References
https://www.nytimes.com/2020/03/10/well/live/can-i-boost-my-immune-system.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
https://chriskresser.com/vitamin-d-more-is-not-better/
https://www.sciencedaily.com/releases/2019/04/190417111440.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2821804/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/#B7-nutrients-05-02502
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/

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