Eggs are a common food allergy

Food allergy testing is one of the tools Naturopathic Doctors use to assess health in our patients.  In Naturopathic Medicine our goal is to find the cause of symptoms of illness and disease.  In some people the cause is the food we eat, and a sensitivity or allergy to those foods.  In this article I will answer some of the most common questions people have regarding food allergy testing.

I would know if I had food allergies or intolerances, right?

Not necessarily.  Although you are likely to know if you have an anaphylactic allergy to peanuts or eggs, you may not know if you have a less severe food allergy or intolerance.

What are the symptoms of food allergies and intolerances?

Food allergies and sensitivities can have an incredibly wide range of symptoms including:

Almonds and other nuts can cause food allergies

How can food intolerances cause such a range of symptoms?

The majority of our immune system is found in our digestive tract.  When a food we have an allergy or intolerance to is eaten the immune system makes and releases powerful chemical agents – such as histamines, cytokines, lymphokines, and interferons.  These hormone-like substances dramatically influence our cellular physiology producing diverse effects on the digestive, endocrine, immune and nervous system.

Deficiencies in digestive enzymes (hydrochloric acid or pancreatic enzymes) are also significant contributors to food intolerances.  When proteins (the most common allergens) are not fully digested into individual amino acids, or smaller dipeptides, they retain their full allergic potential.  These incompletely digested proteins are more likely to cause a heightened immune response and a resulting allergic reaction.

What is the difference between a food allergy and a food intolerance?

True food allergies cause atopic hypersensitivity reactions including airway closure, thoat swelling, tongue swelling, hives and other severe symptoms leading to anaphylaxis and can be life-threatening.  They often begin during childhood and may be present for life.

Food intolerances or sensitivities do not often cause these severe symptoms but cause other non-specific or generalized symptoms (as outlined above).  Food intolerances are often the root cause of complex symptom pictures that are not readily diagnosed by conventional methods of testing.  Food intolerances can develop at any age and may or may not be present for life.

How are food allergies or intolerances tested for?

There are several methods of testing for food sensitivities/ intolerances.

 1.    Elimination Diet

Often the first method of determining the presence of food intolerances.  A hypoallergenic, anti-inflammatory diet is consumed for a set period of time (usually 6 weeks).  All the most common allergenic foods are eliminated and the patient self-monitors for improvements in symptoms.  Foods are re-introduced one at a time after the initial period of restriction.  If symptoms arise on reintroducing the food then a food intolerance is suspected.

Advantages: Promotes a general sense of well-being, high level of patient involvement in their health.

Disadvantages: Does not eliminate all potential sources of intolerance.  Requires compliance with a restricted diet for a period of time.  Can be expensive (the cost of egg-free, gluten-free, dairy-free, organic food adds up quickly).

2.    Electrodermal Food Allergy Testing

A machine is held by the patient and the electrical frequencies of food are tested against the body’s reaction to those foods (the brain interprets the electrical signal and elicits a skin resistance response which is read by the machine).

Advantages: Painless.  Children can be tested easily.   A clear outline of food intolerances and the severity of intolerances is given.  Foods do not have to have been consumed recently for valid results (although accuracy is increased if they have been consumed recently or are consumed frequently).

Disadvantages: Moderately expensive.  Some practitioners do not accept the validity of the testing method.  Test accuracy relies on technician proficiency.

Tomatoes and other nightshades are common allergies

 3.    IgG Food Allergy Testing

A finger-prick blood test is analyzed by a specialized laboratory to assess for IgG (immunoglobulin G – one of two antibodies produced during an allergic response). IgG antibodies are produced for several hours or days after exposure to an allergen (which is one of the reasons why some symptoms of allergy/intolerance don’t occur immediately after eating a food).

Advantages: Gives a clear outline of food intolerances and the severity of the intolerance.  Tests for a wide variety of commonly consumed foods.  Only a small amount of blood is required for the test and it can be done in office or at home.  Antihistamine use is permitted during the test.

Disadvantages: Can be expensive.  Food must be consumed within 3 weeks prior to the test for an accurate reading.  Immunosuppressant drugs (prednisone, chloroquine and azothioprine) must not be used during the testing.

In my Toronto clinic I use only the elimination diet and IgG food allergy blood test to assess for food allergies or sensitivities.  Clinically I have found these two tests to be the only measures of food allergy to accurately identify allergies and have a corresponding improvement in patient symptoms.

Why is this testing different than that provided by my MD or allergist?

Most severe, immediate allergy symptoms are a result of IgE (immunoglobulin E) – responsible for Type I hypersensitivity reactions in which a food antigen attaches to an IgE antibody and results in an immediate, and potentially life-threatening, hypersensitivity reaction.  Because of this many MDs have limited their testing to this class of immunoglobulins.

There is considerable evidence for IgE testing, but there is also abundant evidence that IgG (immunoglobulin G) is an important marker for allergy testing.  IgG and IgG-complexes are involved in 80% of all food allergy reactions.  IgG is involved in delayed immune responses which are more common in food intolerance.

How are food allergies treated?

Once the food allergies are identified successful treatment requires five essential components:

1. Avoidance of identified allergens/ intolerances
2. Rotation diet until sensitivity is decreased
3. Re-establishment of proper intestinal flora
4. Healing the damaged intestinal mucosa
5. Correction of underlying cause (e.g. maldigestion, insufficient enzymes)

Nutritional and botanical supplements are used to support the body as it repairs and regenerates damaged tissue.  Supplemental enzymes may be used short term to support digestion as the body works towards correcting imbalances.

Why should I have food allergy/ intolerance testing done?

Oranges and other citrus are common food allergens

If you have any of the symptoms listed above, or if you have symptoms that are persistent and unresponsive to treatment then you should consider having food allergy testing done.

One of the best reasons to have food allergy/ intolerance testing done is because you can cure the intolerance.  When you consume foods that you are intolerant to you are creating a state of inflammation (a product of immune system activation) in your digestive tract and other systems in your body.  When you take out the food intolerance, and give your body time and support to heal the damaged tissues in many cases (up to 80%) you can resume eating that food in moderate quantities.

How can I learn more about food allergy testing?

At 360 Health Care I offer Rocky Mountain Analytical’s IgG Food Allergy test.  They offer more information here.  You can also book a complimentary 15 minute consult with me to discuss whether or not food allergy testing would benefit your health.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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Polycystic ovarian syndrome (PCOS) or “multiple ovarian cysts” affect many teenage girls and adult women.   PCOS often begins shortly after puberty and can persist for years.  It can be a frustrating, and sometimes painful condition.  It can also make becoming pregnant difficult.  However, there are natural treatment options available that are safe and effective even for teenaged girls.

What are ovarian cysts?

Ovarian cysts are formed when ovulation doesn’t occur as it is supposed to.  Within each ovary there are sacs called follicles that contain eggs.  Normally, one or more eggs are released during each menstrual cycle – this is ovulation.  In PCOS the eggs within the follicles do not mature and are not released from the ovaries.  Instead, they form small cysts in the ovary – ovarian cysts.

How do I know if I have PCOS?

Having ovarian cysts is not enough for a diagnosis of polycystic ovaries.  You also must have other symptoms of PCOS. Typically a combination of the following symptoms is present:

• Ovarian cysts
• No menstrual cycle, irregular or infrequent menstrual cycles
• No ovulation
• Infertility
• Hair growth on the upper lip or chin
• Hair loss from the head
• Acne
• Body fat around the waistline
• Dark skin under the armpits, neck, groin or breasts

 If you have symptoms of PCOS there are laboratory tests and ultrasound studies that should be done before a diagnosis of PCOS is made.

What causes PCOS?

PCOS is caused by hormonal imbalances.  An imbalance in a number of different hormones can lead to symptoms of polycystic ovarian syndrome.  Imbalances in the pituitary, ovaries, pancreatic and adrenal hormones have all been linked to PCOS.  Insulin resistance (a lack of responsiveness to insulin in the cells of your body) is an important factor in the development of PCOS.  Hormone testing should be done to identify your personal imbalances.

PCOS also has a genetic component – if a family member has it (your mother, aunt or grandmother) then you are more likely to develop it.

What treatments are available for PCOS?

With proper diagnosis and treatment, most PCOS symptoms can be effectively managed or eliminated.  The goals for PCOS treatment are to balance hormone levels, decrease insulin resistance and maintain a healthy body weight.

Most Medical Doctors will prescribe a daily birth control pill to manage PCOS.  This approach uses synthetic hormones to artificially ‘balance’ the body’s hormones.  Naturopathic Doctors use diet, vitamins, minerals, herbs and natural supplements to correct the body’s balance and teach it how to maintain balance without using drugs.

Diet and Lifestyle

Whole grains like flax are a source of fiber

Because of the association between being overweight and having PCOS it is important to achieve and maintain a healthy body weight.  Losing as little as 5% of body weight can correct insulin resistance and decrease elevated hormone levels (specifically testosterone).

Select foods that are low on the glycemic index and high in fiber to decrease insulin resistance.  Daily exercise is also important for insulin resistance.  A daily fiber supplement can help some people meet their daily fiber goals.  Look for a fiber made from psyllium, guar gum or pectin.

Consider taking an omega 3 supplement (either fish oil or flax seed oil) and avoid consuming saturated fats.  For more information on omega 3 fatty acids read the article here.

Vitamins and minerals

Vitamin B6 can help balance prolactin levels, which are often elevated in PCOS.  B vitamins are also necessary for dopamine synthesis and adrenal hormone production.

Chromium is necessary for proper blood sugar regulation.  Taking chromium increases the uptake of glucose into cells, decreasing insulin resistance.

Herbs (Botanicals)

Vitex agnus castus

Saw palmetto (Serenoa repens) is a very effective hormone balancer for PCOS.  Saw palmetto decreases the conversion of testosterone to its more biologically active form (dihydroxytestosterone or DHT).  This results in lower levels of circulating testosterone.  Saw palmetto is effective in addressing symptoms of acne, hair loss, and facial hair growth.

Chasteberry (Vitex agnus-castus) is another herb used for PCOS.  Chasteberry inhibits prolactin synthesis and raises progesterone levels restoring balance to two important hormones involved in the menstrual cycle.  Low progesterone levels are very common during puberty and are known to contribute to the formation of ovarian cysts.

Natural supplements

Additional natural supplements may be prescribed by your Naturopathic Doctor to address your individual imbalances.  One natural supplement that is often used for PCOS is inositol (d-chiro-inositol).  A deficiency of inositol is often seen in women with PCOS.  Inositol has many benefits for PCOS – it decreases insulin and insulin resistance, decreases testosterone levels and can help promote regular ovulation.

Summary

Natural treatment of PCOS takes a few months.  A minimum of three menstrual cycles is usually needed to allow for the hormones to become balanced.  Your Naturopathic Doctor will provide you with support and can modify your treatment plan as needed based on your symptoms.  Remember to inform your Naturopathic Doctor if you begin taking any prescription or over-the-counter medications during your treatment because there can be significant interactions between natural supplements and drugs.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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I’ve said it before, and I’ll say it again – every pregnancy is different.  And so too is the post-natal period, or months following the delivery of your baby.  My son was born at the end of September and in the weeks since then I’ve developed a troubling new symptom – biliary colic or “gallstone attacks”.

What is the gallbladder?

The gallbladder is a small pear-shaped organ that sits next to the liver.  It’s main function is to store and concentrate the bile that is produced in the liver.  When fat is consumed in the diet the gallbladder contracts to release bile back into the digestive tract for fat digestion.

What are gallstones?

Gallstones are accumulations of crystals that join together to form stones.  The stones can be composed of cholesterol (the most common), calcium salts, bilirubin or other bile pigments.  They can vary in size from very small (grains of sand or gravel) to as large as a golf ball.  A person can have gallstones and never know they are there.  Other people develop symptoms known as biliary colic or cholecystitis (inflammation of the gallbladder).

Gallstones are more common in women, people who are overweight, over 40 years of age, during pregnancy, after sudden weight loss or in people who consume a high-fat, high-sugar, low-fiber diet.

What are the symptoms of biliary colic or cholecystitis?

The symptoms of gallstone attacks vary but typically include some or all of the following:

• Abdominal pain (often right sided)
• Back pain or shoulder pain (often right sided)
• Nausea and vomiting
• Pain that begins after consuming a fatty meal
• Pain that gets steadily worse
• Pain lasting from 30 minutes to several hours
• No symptoms between attacks
• Fever (can indicate serious blockage – see a doctor immediately)

The best way to determine if you do have gallstones is with an abdominal ultrasound.

What is the recommended diet for people with gallstones?

Certain foods are better tolerated by people with gallstones.  In general a low-fat, high vegetable and fruit diet is the best for managing symptoms of gallstones.  A vegetarian diet is associated with a low incidence of gallstones.

Foods that are recommended for people with gallstones:

• Beets (very good for supporting the liver and gallbladder)
• Cucumber
• Green beans
• Sweet potatoes
• Avocado
• Artichoke
• Tomatoes and tomato sauce
• Okra
• Cold water fish (salmon, trout, herring, mackerel) and fish oils
• Grapes and organic grape juice
• Apples and organic apple juice
• Apricots
• Blue and blackberries
• Currants
• Figs
• Guava
• Lemons
• Pears
• Papaya
• Prunes
• Coconut
• Flax seed oil
• Vinegar
• Vegetable juices
• Garlic
• Ginger
• Turmeric
• Onions (may aggravate sensitive individuals)
• WATER – incredibly important.  Drink 2 liters per day.
• Peppermint tea
• Herbal teas

Foods that should be avoided:

• Deep fried foods
• Eggs (cause symptoms in up to 95% of patients)
• Pork
• Turkey
• Chicken
• Beef
• Nuts
• Legumes
• Dairy (milk, butter, cheese, cream, ice cream)
• Gluten grains (wheat, barley, spelt, rye, kamut)
• Corn
• Coffee (can decrease the risk of developing gallstones, but can aggravate existing gallstones)
• Black tea
• Oranges, grapefruit
• Margarine
• Chocolate
• Alcohol
• Cabbage
• Cauliflower
• Carbonated beverages
• Food allergens

In addition to avoiding these foods you should also avoid large meals, especially late in the evening.  Eat several smaller meals throughout the day and focus on consuming greater amounts of fruit and vegetables.  Once you are symptom free and ready to re-introduce dairy and meat products, select low fat options.

While weight loss is often desirable for people with gallstones it is important not to lose weight too quickly – this can lead to a gallbladder crisis.  Instead focus on slow, steady weight loss and regular aerobic exercise (which also supports gallbladder health).

Are there naturopathic treatments for gallstones?

Yes.  In addition to a healthy diet there are several supplements that can support the function of the gallbladder and decrease symptoms of gallstones.

Omega 3 fish oils – Fish oils reduce the formation of gallstones by enhancing bile flow and blocking cholesterol formation in the bile.  A combined EPA-DHA fish oil supplement should be taken by anyone with gallstones, or risk factors for the development of gallstones.

Increase dietary fiber – Diets high in water-soluble fiber (from fruits, vegetables, oat bran and guar gum) decrease cholesterol levels – a primary goal of gallstone treatment.  A good source of fiber is to mix 1 tablespoon of ground flaxseed into one serving (8oz or ½ cup) of organic applesauce and consume daily.

Vitamin C – Low levels are associated with the development of gallstones.

Lecithin - a phospholipid that reduces the saturation of cholesterol in bile that leads to stone formation.  Oral supplementation results in higher concentrations of lecithin in the bile.  This results in improved bile flow.

Enteric-coated peppermint oil – peppermint has been shown to have ‘anti-lithic’ activities.  It may be able to breakup small stones, but is unlikely to dissolve large stones.  Peppermint also has anti-spasmodic effects and can help manage the pain of gallstone attacks.  Non-enteric-coated forms can cause heartburn and should be avoided.

Other botanicals with liver and gallbladder specific actions can be used in some individuals.  These include dandelion root, milk thistle, artichoke, curcumin, celandine, wild yam, blackroot, boldo, and others.

Another popular natural remedy for gallstones is the “Olive Oil Flush”.  Stories abound of individuals passing large gallstones after following this protocol.  Studies examining these ‘stones’ have demonstrated them to be saponified olive oil and not gallstones.  Olive oil flushes are NOT recommended for individuals with gallstones as they can lead to a complete blockage of the bile ducts and result in the need for surgery.

As with any serious health concern, it is recommended that you contact a qualified Naturopathic Doctor who can individualize your plan to meet your specific needs.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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Obviously my favourite use for tea is as a delicious health-promoting beverage, but I love finding new ways to incorporate tea into my life.  I scoured the internet to find other uses for tea – either loose tea leaves, new or used tea bags.  I was amazed at the versatility of tea – just another reason to love it!

Around the house

1. Deodorize fridges: Place loose black tea leaves or used tea bags in the fridge to absorb odours.

2. Spice up your lingerie: Place loose herbal tea leaves in a muslin bag (or use a new tea bag – try chai or another spicy blend) and place in your lingerie drawer to add a subtle spice to your unmentionables.

3. Clear out kitty litter odours: Used tea leaves can help deodorize kitty litter boxes.  Dry out used green tea leaves and mix into the litter.

4. Clean carpets: Sprinkle dry, used green tea, mint, vanilla or spiced tea leaves onto dirty or musty carpets.  Leave in place for 10-15 minutes, then vacuum up.  Mint and other herbal teas leave a nice fresh scent without the chemical residue of carpet cleaners.

5. Clean surfaces: A number of different surfaces can be cleaned with tea.  Mirrors, windows and white boards are easily cleaned with a cool tea solution (or simply wipe the surface with a cool, wet green tea bag).

6. Polish wood furniture: Brewed black or green tea (both have a high tannin content) can help clean and shine wood furniture.  Dip a soft cloth in a small amount of cooled brewed tea (freshly brewed and cooled tea works best) and use to wipe down tables, chairs and other wood furniture.

7. Tenderize meat: A great substitute for meat tenderizer, place 4 tablespoons of black tea leaves in 3 cups of warm water and steep for 5 minutes.  Strain the leaves and place meat in tea solution before cooking.  Works best for pot roast or other oven-baked meat.

8. Flavour foods: Place tea in an infuser and drop in rice while cooking for tea-infused flavour (try making a chai-spice brown rice then using it to make a decadent oven-baked rice pudding!)

Body Care

9. Soothe tired eyes: Place brewed chamomile, black or green tea bags (let them cool until they are warm, but not hot to the touch) over tired eyes for 5-15 minutes. This can reduce puffiness and hydrate the skin around the eyes.

10. Soothe pain of pinkeye: Pinkeye (conjunctivitis) can be quite painful.  Use a warm, wet tea bag (try chamomile, Rooibos, green or black tea) as a compress to soothe the itching and pain of pinkeye.

11. Soothe a sunburn: If you don’t have any aloe around, you can use wet tea bags to soothe sunburn and other minor burns.  Be sure to cool the teabag before applying it to burnt skin.  If you are burnt all over, take a bath in tea infused water.

12. Soothe razor burn: Apply a warm wet black or green tea bag to skin irritated by razor burn.  The tea will soothe the irritation and calm the redness.

13. Soothe a lost tooth: When your child looses a tooth, soak a tea bag in cool water and place it on the site to stop bleeding and reduce the pain.  (Decaffeinated black tea bags or peppermint tea are a good choice if doing this for a child!)

14. Condition dry hair: If you have dry hair, try a tea rinse.  Brew a strong black or green tea, apply to hair and allow to dry.  Rinse with water once hair is dry.  Will leave hair softer and with more shine.

15. Cleanse face and body: Tea is a rich source of antioxidants and some people claim that it can be used to protect and beautify the skin.  Instead of using water, consider washing your face with green tea (said to help clear acne) or taking a bath in green tea infused water.

16. Resolve foot odour: Soak your feet in strong tea for 20 minutes daily to reduce foot odour.  A mixture of black and peppermint teas is particularly effective for this purpose – the tannins in the black tea will decrease sweating and eliminate odour causing bacteria, while the peppermint is cooling, refreshing and adds a pleasant fragrance.

17. Dry poison ivy rash: A strongly brewed black tea can be used to help dry a weepy poison ivy rash.  Simply dip a cotton ball into the tea, dab it onto the rash and allow to air-dry.  Repeat as needed.

Garden

18. Fertilize roses: Roses appreciate the acidic nature of tea (especially the tannic acid).  Spread used black or green tea leaves around rosebushes, then add mulch and water.

19. Feed houseplants: Use cold brewed tea once per week instead of water to feed ferns and other houseplants that thrive in an acidic soil (most plants that bloom).  See here for a list of acid-loving houseplants.

20. Encourage compost: Add strong tea to a compost bin (also put your used tea leaves in the compost!) to speed up the decomposition process and encourage the growth of friendly bacteria.

Other

21. Freshen up your car: Place loose lavender, chamomile or other soothing herbal teas in a bag under the seat to fight odours (and fight road rage!)

22. Dye paper and fabrics: Green and black teas can be used to dye fabric and paper to give it an antique appearance.

23. Paint with tea: Experiment with tea as paint or to accent black and white sketches for a weathered look.

24. Tell the future: Reading tea leaves is an ancient art that can be entertaining and enlightening.  Join Sax Francisco monthly at Steeped and Infused for the very popular Tea Reading Workshops.

25. Improve sleep: Make a tea leaf pillow.  Use dry loose tea leaves (brewed or unbrewed) and fill a small pillow for your bed.  Traditional Chinese Medicine practitioners suggest using green tea so that you will wake ‘clear headed and fast thinking’.  Herbalists suggest using chamomile, lavender, or passionflower to calm the mind and relax the body for a more restful sleep.

.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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As one of my RMT friends prepares to embark on her yearly journey to Burning Man she asked if I could prepare a list of natural first aid supplies to support her during her time in the Nevada desert.  This is that list – supplies for general first aid, for digestive health, headaches and more.

What is Burning Man?

Once a year, tens of thousands of participants gather in Nevada’s Black Rock Desert to create Black Rock City, dedicated to community, art, self-expression, and self-reliance. They depart one week later, having left no trace whatsoever.  If you are interested in learning more about Burning Man, check out the website at http://www.burningman.com/

In addition to your conventional first aid supplies (bandages, alcohol, gauze, tweezers, etc.) I recommend bringing the following items to make your week in the desert easier and more enjoyable. 

Bumps, Bruises and Blisters

Arnica 30C – a homeopathic remedy for all bumps and bruises.  Safe for all ages.  Speeds healing and decreases pain.

Arnica gel (or Traumeel®) – a topical version of the arnica homeopathic.  Arnica has anti-inflammatory and circulation-stimulating properties.  Apply directly to sore muscles, sprains, strains, bumps and bruises to speed healing and decrease pain.  Do not apply to broken skin.

Witch hazel – apply witch hazel directly to a blister to dry it out, then cover with a bandage.  Once the blister is dry, apply calendula cream to speed healing.

Cuts and Scrapes

Calendula cream – calendula (Calendula officinalis) is marigold flowers.  An herb with astringent, antibacterial, antifungal, anti-inflammatory and wound-healing properties.  Apply to cuts and scrapes (not to open wounds) to prevent infection and speed healing.  I recommend Weleda’s Calendula Diaper Care cream – a thick cream with a high calendula content.  Do not use if you have a ragweed allergy.

Hypericum 30C – a homeopathic remedy for deeper cuts with stinging nerve pain.  Use for puncture wounds, deep cuts or any time you have sharp shooting pain.

Tea tree oil – a broad spectrum antimicrobial that can be used as an antiseptic for cuts and scrapes as well as for acne, fungal infections, and athlete’s foot.  Can also be inhaled for sore throat (a common concern in the desert!)  Apply a 10% tea tree oil directly to wounds to prevent bacterial or fungal infections.  Apply a few drops to a handkerchief or bandana and inhale deeply two to three times per day to treat sore throat.  Do not take internally.

Sunburn

Aloe vera gel – cooling and healing, aloe vera gel soothes the inflammation of sunburn, speeds healing and decreases the severity of peeling after sunburn.  Of course, sunscreen should always be used while in the dessert and reapplied frequently.  Choose a safe sunscreen from www.ewg.org.

Glonoinum 30C – a homeopathic remedy for sunburn, sunstroke and headaches from sun exposure.

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Digestion

Ginger tea or ginger Altoids – best for nausea, motion sickness or indigestion.  Drink ginger tea hot or cold or suck on ginger Altoids for fast relief.

Peppermint tea, peppermint Altoids and Enteric Coated Peppermint Oil (ECPO) – peppermint is soothing to the digestive tract and is very effective at relieving gas pains or indigestion.  Use peppermint tea or peppermint Altoids for general indigestion or take ECPO to relief gas pains.

Deglycyrrhizinated Licorice (DGL) – used for heartburn.  Chew one or two tablets as needed or 20 minutes before meals.

Licorice tea – soothing for a sore throat – especially dry and scratchy sore throats.  Licorice tea contains mucilaginous compounds that soothe and heal the inflamed mucous membranes of the throat.

Nux vomica 30C – a homeopathic remedy for over-indulgence.  Take for nausea, vomiting, headaches or other symptoms of hangover.  Remember to remain well hydrated if you are indulging in alcohol or other recreational substances.

Milk thistle tea – milk thistle (Silybum marianum) is a plant best known for it’s liver supportive and detoxification properties.  Drink hot or cold to support your liver if you are planning on over-indulging during your time in the desert.

B vitamin complex – in addition to vitamin C, B vitamins are depleted by consuming alcohol and contribute to hangovers.  Take a B vitamin daily, with plenty of water.

Headaches

Lavender oil – a multi-purpose essential oil, lavender is analgesic (decreases pain), anti-spasmodic, and mildly sedative.  For headaches, apply lavender essential oil to the temples and rub in gently.  Apply to sore muscles to relief muscle spasms.  Place a few drops on your pillow to fight insomnia.  Do not ingest.

Dehydration

Coconut water – dehydration and electrolyte loss are major concerns for anyone planning to spend a week in the hot Nevada desert.  In addition to drinking abundant water, coconut water contains a high concentration of potassium, minerals and antioxidants.  It is ‘isotonic’ – meaning it has the same level of electrolyte balance as we have in our bodies.  It is delicious and will rehydrate faster than water.

Emergen-C – an easily absorbed vitamin C supplement that can be added to water.  Provides 1g of vitamin C, electrolytes, 24 nutrients and 7 B-vitamins.  Comes in small, easy to carry packets.

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Mood

Bach Rescue Remedy – you never know when anxiety, frustration, fear or other bad moods are going to strike.  Rescue Remedy is a blend of flower essences that calm the mind, ease stressful transitions (like the long lines to get into Burning Man), and provide relief from stress or emotional fatigue.

Chamomile tea – calms the mind and relaxes the body.  Drink hot or cold.  Safe for children.  Can also relieve indigestion.  Apply a warm chamomile tea bag over a bruise, black eye, insect bite or other irritation to soothe and decrease pain and swelling.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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As a mother to a pre-schooler, a pregnant woman and a Naturopathic Doctor when I venture out of Toronto into the great outdoors (or even out into our backyard!) I am very mindful of avoiding pesky insects – and also avoiding poisonous insect repellents!

The most common ingredient used in commercial insect repellents is DEET (N,N-Diethyl-meta-toluamide) – a solvent that is not recommended for use in children under 12 years of age or in pregnant women.

Natural Alternatives

Many plants have developed their own means of repelling undesirable insects and attracting desirable ones.  We can harness this evolutionary design for our own uses and make highly effective (and safe!) natural insect repellents from the essential oils of plants.

*Pennyroyal is toxic and should NOT be used on the skin of children, infants or pregnant women

Making Your Own Natural Insect Repellent

As you can see in the chart above, different insects are repelled by different chemicals, so you can make a highly effective repellent by combining a few different insect-repelling essential oils.

You will need:

10-25 drops (total) of essential oils
2 tablespoons of carrier oil or alcohol (good options include: olive oil, grapeseed oil, vodka)

Great White North Mix (Effective against mosquitoes, black flies and ticks)

Equal parts of:

• Cinnamon oil
• Lemon eucalyptus
• Peppermint
• Vanilla
• Lemongrass
• Geranium

Patio Power Mix (Effective against ants, mosquitoes, flies and wasps)

Equal parts of:

• Peppermint
• Lemongrass
• Vanilla

Mix the essential oils with the carrier oil or alcohol in a small spray bottle.  Spray the natural insect repellent onto skin, clothing, patio chair cushions, etc.  You’ll want to re-apply the repellent every 2 hours or after swimming or sweating.

Other Natural Insect Repellents

Citronella candles – offers moderate protection against mosquitoes.  A University of Guelph study found that sitting near a citronella candle resulted in 42.3% fewer bites.  May not be enough on their own, but can contribute to overall insect control.

Undiluted essential oils – select a few undiluted oils from the list above and add to candles for decoration and insect repelling.  Dr. Crystal Draper also recommends applying undiluted vanilla oil to the pulse points (wrists, neck, ankles) to repel mosquitoes with a pleasant smell.

Avoid floral scents – avoid using hair and body care products (including sunscreen) that have a floral scent.  Insects (especially mosquitoes and wasps) are attracted to these scents.  Consider mixing some of the essential oil mix above into your shampoo when camping or cottaging.

After the Bite

If you get bit, try applying tea tree oil directly to the bite.  Tea tree is antiseptic, antibacterial, anti-inflammatory and usually non-irritating.  Pure lavender oil can also be used.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

Select resources

Natural Standard.  “Insect bites and stings and related conditions.  Levels of scientific evidence for specific therapies.”    2011.

Barnard Donald R et al. “Laboratory evaluation of mosquito repellents against Aedes albopictus, Culex nigripalpus, and Ochierotatus triseriatus (Diptera: Culicidae).” Journal of Medical Entomology. 41.4 (2004): 749-57.

Consumer Reports. “Insect repellents: Which keep bugs at bay?” Consumer Reports. June 2006. 19 June 2006 <http://www.consumerreports.org/cro/health-fitness/beauty-personal-care/insect-repellents-606/overview/index.htm>

Fradin Mark S et al. “Comparative efficacy of insect repellents against mosquito bites.” New England Journal of Medicine. 347.1 (2002)13-8.

Ives AR et al. “Testing vitamin B as a home remedy against mosquitoes.” Journal of the American Mosquito Control Association. 21.2 (2005):213-7.

Kim SI et al. “Repellency of aerosol and cream products containing fennel oil to mosquitoes under laboratory and field conditions.” Pesticide Management Science. 60.11 (2004) 1125-30.

Lindsay L. Robbin et al. “Evaluation of the efficacy of 3% citronella candles and 5% citronella incense for protection against field populations of Aedes mosquitoes.” Journal of the American Mosquito Control Association. 12.2 (1996):293-4.

Park BS et al. “Monoterpenes from thyme (Thymus vulgaris) as potential mosquito repellents.” Journal of the American Mosquito Control Association. 21.1 (2005):80-3.

Rajan TV et al. “A double-blinded, placebo-controlled trial of garlic as a mosquito repellant: a preliminary study.” Medical and Veterinary Entomology. 19.1 (2005):84-9.

Trongtokit Y et al. “Comparative repellency of 38 essential oils against mosquito bites.” Phytotherapy Research. 19.4 (2005):303-9.

Tuetun Benjawan et al. “Repellent properties of celery, Apium graveolens L., compared with commercial repellents, against mosquitoes under laboratory and field conditions.” Tropical Medicine and International Health. 10.11 (2005):1190-8.

Xue RD et al. “Laboratory evaluation of toxicity of 16 insect repellents in aerosol sprays to adult mosquitoes.” Journal of the American Mosquito Control Association. 19.3 (2003):271-4.

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Candida (Candida albicans) is a yeast that is a normal part of our digestive flora (the bacteria that lives in our digestive tract) and in the vaginal region in women.  Under certain circumstances the candida yeast can grow excessively and lead to symptoms that negatively impact our health.

What Are the Symptoms of Candida Overgrowth

Candida overgrowth (also known as chronic candidiasis, systemic candidiasis or chronic yeast infection) affects multiple systems of the body, resulting in diverse symptoms.  All of the following symptoms have been attributed to candida overgrowth:

Symptoms of Candida Overgrowth

How Do I Know if Candida is A Problem for Me?

Candida overgrowth is best diagnosed by a qualified health care professional who is knowledgable about candida.  A comprehensive digestive stool analysis (CDSA) may be recommended to determine levels of candida in your digestive tract.  A good screening test for candida overgrowth is the Candida Quiz.  This questionnaire has been found to correlate well with clinical symptoms of candida and is the first step in determining if candida may be contributing to your health concerns.  A longer form candida questionnaire is available from your Naturopathic Doctor, or may be downloaded as a pdf here Candida Questionnaire

Candida Quiz

If your score is greater than 40 candida may be contributing to your health.
If your score is greater than 60 candida is almost certainly contributing to your health.

How is Candida Overgrowth Treated?

The approach to treating candida overgrowth is individualized and often includes a multi-faceted approach.  For example, a person may be given an Anti-Candida diet to follow, a probiotic supplement to provide healthy bacteria, a botanical (herbal) formula to kill the yeast and a fiber supplement to support proper digestion and elimination of the bacteria.  This protocol should be individualized to each person – focusing on their overall health, specific symptoms, and quantity of candida overgrowth.  It is recommended that you seek care of a Naturopathic Doctor rather than try to treat candida on your own.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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A common (and very frustrating) occurrence in weight loss is when all progress stops despite continued efforts.  A plateau is usually defined as two consecutive weeks without weight loss. Weight loss plateaus are predictable and can be easily explained – and overcome.

Why does a weight loss plateau occur?

The basal metabolic rate (BMR) – the energy required by the body at rest (to maintain vital bodily functions) accounts for 60 to 70% of the calories you burn daily.  The BMR is determined, for the most part, by your current body weight – when your weight goes down, so does your BMR.

Hitting a weight loss plateau is VERY frustrating.  But there are several things you can do to overcome this (and future) plateaus and ultimately reach your weight loss goal.

10 Tips for overcoming the weight loss plateau

1. Don’t Give Up!

You may feel like you are no longer losing weight – but you most likely are and it just isn’t registering on the scale.  Losing 1/3 of a pound per week amounts to a weight loss of 17 pounds over a year.  Don’t get discouraged, keep up the hard work and you’ll be rewarded in the long run.

2. Know Your Numbers

Knowing how many calories you burn at rest (your BMR) and how many you burn based on your lifestyle (your Total Daily Energy Expenditure or TDEE) is a good starting point for overcoming a weight loss plateau.  These numbers are heavily dependent on your current weight – so you should recheck these numbers every 2-3 months to make sure they are up-to-date.

To calculate your BMR:

To calculate your TDEE you need to multiply your BMR by your level of physical activity (be careful not to overestimate your current level of activity!):

In order to lose one pound you need to restrict or burn a total of 3500 calories.  To lose one pound per week that is a daily restriction of 500 calories per day.  Do not plan to restrict more than 1000 calories per day – this will provoke a starvation response in your body.  Instead aim for a restriction between 500-700 calories per day.

3. Increase Your Protein

Research suggests that shifting fat and carbohydrate calories to protein calories may help preserve your BMR during weight loss.  But too much protein causes health problems – stick to 20% of your daily calories from protein.

If you are eating 1500 calories per day, 20% is 300 calories – and at 4 calories per gram that equals about 75 grams of protein per day.

4. Add Weight

One of the best ways to overcome a plateau is to increase your physical activity – including lifting weights.  Exercise both burns calories and builds muscle.  The more muscle you have, the higher your BMR.  Working out with light weights or doing resistance training will increase your muscle mass and can compensate for the decrease in BMR associated with weight loss.

5. Change Your Routine

Changing your physical activity routine, your diet or both can be a great way to overcome a weight loss plateau.  Despite the lack of scientific support for this technique most fitness experts agree that it is worth trying.  Alternate physical activities (both aerobic exercises and weight lifting) to work different muscle groups and keep things interesting!  Try dancing, spinning, swimming, tennis or tae kwon do!  Longer workouts aren’t always the answer but aim for 150 minutes per week as a minimum.  Research suggests that this is the magic number for achieving weight loss.

6. Drink More Water

Water is important for more than just hydration.  When we are losing weight, water is generated in the body as a normal part of fat metabolism.  This can cause unwanted water-related weight gain.  The solution is not less water, but more water to encourage our body to excrete more water and reach a healthy water balance.

Additionally, when fat cells shrink they release toxins that need to be eliminated by our liver, kidneys, skin and digestive tract.  If we don’t drink enough water the toxins build up and may interact negatively with our hormones and cause increased fat storage.  Drinking water also helps us feel full and regulate our appetite.

*Additional water is required for pregnant and breastfeeding women, for individuals with high physical activities levels, for those living at higher altitudes, and during hot and dry weather conditions.

7. Boost Your Metabolism

Start your day on the right foot by doing a cardio workout first thing in the morning on an empty stomach.  20-30 minutes of cardio before breakfast will give your metabolism a boost that can last all day – resulting in more calories burned all day long.

Increasing how frequently you eat (but not increasing how much you eat) can further boost your metabolism.  Eating every 3 or 4 hours stabilizes your blood sugar, controls your appetite and keeps your energy and metabolism up.

For some people a green tea supplement can also be used to boost metabolism – discuss this option with your Naturopathic Doctor to see if it is safe for you.

8. Keep Track

Calories have a way of sneaking into our food!  If you feel like you are doing everything right but still have reached a weight loss plateau try keeping a food journal – a totally honest and complete food journal.  (Fitday.com offers a great free online food journal but a good old pen and paper will work just as well.) You may recognize some empty calories that quickly add up and can be easily be eliminated (creamy salad dressing, butter, a glass of wine, finishing your toddler’s dinner, handfuls of nuts or crackers, etc).

Not sure you can benefit from writing everything down?  According to the American Journal of Preventitive Medicine, over a 20 week study those who wrote down everything they ate lost twice as much weight as those who didn’t.

You may also consider having a Naturopathic Doctor assess your food journal if you are struggling to make sense of your daily nutrient and caloric needs.

9. Balance Your Hormones

Dopamine, one of the feel-good neurotransmitters in our bodies, begins to decrease after a few weeks of weight loss.  Dopamine is associated with pleasure, alertness, creativity, attention, learning and concentration.  As if that wasn’t enough, dopamine also naturally suppresses appetite and supports weight loss (this is why some antidepressant medications such as Wellbutrin and Zyban have been shown to be effective for weight loss).

With all the benefits of dopamine it is a good idea to try to prevent the decrease in dopamine levels that occur with weight loss.  A supplement called tyrosine (an amino acid) is one of the main building blocks of dopamine and can boost your body’s production of dopamine (and thyroid hormone).  Take 1000mg of tyrosine each morning on an empty stomach.  It will take four weeks to see maximal results – so start this supplement before you reach your plateau if possible.

10. Rediscover Your Motivation

Weight loss plateaus can be devastating to our motivation and drive.  If your motivation is suffering write down all the reasons why you originally wanted (and still want!) to lose weight.  Post this list in a place where you will see it every day.  Ask friends and family to offer words of encouragement.  Consider getting a weight loss partner.  Research has shown that people who lose weight with a friend – either in-person or on-line – lose more weight and more motivated than those who go it alone.

Weight loss plateaus can be frustrating.  But keep in mind that a healthy diet and exercise are worth more than being lighter on the scale.  Better sleep, more energy, less depression, less chronic disease and better self esteem are all valuable rewards.  Keep working towards your goals and you may find you’ve achieved more than you ever set out to do.

Disclaimer

The advice provided in this article is for informational purposes only.  It is meant to augment and not replace consultation with a licensed health care provider.  Consultation with a Naturopathic Doctor or other primary care provider is recommended for anyone suffering from a health problem.

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Ever wonder who sees a Naturopathic Doctor?  Well the Association of Accredited Naturopathic Medical Colleges (AANMC) surveyed Naturopathic Doctors to determine what health conditions they saw most frequently in their practice.

The results were:

As a whole I would agree with the list provided by the AANMC.  However, in my personal practice I would add a few conditions to the list:

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My additions are based on my personal experience as a Naturopathic Doctor and do not necessarily reflect the profession as a whole.  As a doctor with a special interest in women’s health, pregnancy, pediatrics and adolescent health care I may attract different patients to my practice than other practitioners.

If you don’t see your personal health concern on this list, that doesn’t mean that Naturopathic Medicine may not be helpful in helping you reach your individual health goals.  For example, many NDs focus their practices on specific health concerns such as cancer (for more information on these practitioners see the Oncology Association of Naturopathic Physicians with listings for oncology focused NDs in Canada and the United States) or autism (see the Defeat Autism Now! site for listings of Canadian and American NDs with DAN! Accreditation).

.

If you think Naturopathic Medicine may help yourself or a member of your family, consider a free 15 minute consultation to discuss your individual concerns and goals and see how Naturopathic Medicine may benefit you.

Resources: Association of Accredited Naturopathic Medical Colleges; Top 10 Conditions Treated http://www.aanmc.org/careers/becoming-a-doctor/top-10-conditions-treated.php

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Stress, Relaxation, and the Impact on our Health

During stressful events – be they physically or emotionally stressful – our bodies produce large amounts of epinephrine (adrenaline) to prepare our bodies to take action.  This is commonly known as the fight-or-flight response.

On the other hand, when the body and mind are relaxed the body releases chemicals that reduce action of the nervous system – eliciting what is called the relaxation response.

The physical responses to stress and relaxation are exact opposites (as shown in the chart below.)

As you see in the chart, many of the symptoms of stress are those that ultimately lead to disease and poor health:

• Increased heart rate can lead to hypertension and heart attacks
• Increased muscle tone can lead to low back pain, joint pain and headaches
• Increased stress hormones (cortisol) can lead to adrenal fatigue, abdominal weight gain and diabetes
• Decreased immune function can increase the risk of illness and chronic infections

The Relaxation Response – Taking Back Your Health

There are many ways to elicit the relaxation response.  The best method is to try a couple of techniques and find one that suits you and your daily lifestyle.  It is important to remember that the relaxation response can be learned but practice is required for the body to benefit from it.  Regular use of relaxation techniques results in long-term physiological changes that last throughout the day, not only during the time that the relaxation technique is being practiced.

More than 3000 studies have been done that show the beneficial effects of relaxation on health.  The use of relaxation techniques is very important for people suffering with ill health because more than 60% of doctor visits are stress related.  A brief list of common conditions for which relaxation has been found useful is found below.

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Common Themes in Relaxation Techniques

The mind and the body are intricately involved and inseparable.  What affects one, affects the other.  It is our mind’s thoughts that trigger the stress-induced physiological changes that can result in poor health.  Mental focus is a common theme in all relaxation techniques.

Meditation focuses on a mantra, yoga focuses on a body posture (asana) or breath (prana), guided imagery focuses on an image, and progressive muscle relaxation focuses on the muscles.  Relaxation does not need to be as formal as these techniques – it may be simply focusing on a hobby such as painting, playing an instrument, or tending a garden.  The important thing is to bring our mind into focus in our present moment. When the mind begins to wander, acknowledge and accept that it has wandered and bring the attention back to the activity at hand.  Focusing our mind on the present frees the mind from its usual stressful thoughts, such as worry, planning, thinking, and reasoning.

Relaxation and Aerobic Exercise

“I don’t have enough time” is the most common reason people give for why they don’t exercise and also for why they don’t practice relaxation techniques.  The good news is that exercise and relaxation can be combined.  By focusing on a thought or phrase while performing aerobic exercise (such as jogging, riding a stationary bike, or using an elliptical) stimulates the relaxation response.

So if you don’t have time every day to exercise for 30 minutes, meditate for 20 minutes, and spend quality time with your family consider combining exercise and relaxation to use your time more efficiently.

Relaxation Techniques – the Basics

Each of the various relaxation techniques presented below results in the same physiological changes in our body – lower heart rate, lower blood pressure, lower respiration rate, less muscle tension, decreased metabolic rate, and increased immune function.  There are many different techniques that can be used for the desired outcome.

Breathing Exercises

The foundation of most relaxation techniques.

One method:
Place one hand on the chest and the other hand on the abdomen.
Take a slow, deep breath – as if sucking in all the air in the room
While taking the deep breath the hand on the abdomen should rise higher than the hand on the chest
Hold the breath for a count of seven then exhale to a count of 14
Repeat for a total of five breaths.
Do this exercise three times daily

Transcendental Meditation

To prevent distracting thoughts a mantra (word or sound) is repeated over and over while sitting in a comfortable position.
If a distracting thought comes to mind, acknowledge it, accept it, and let it go while bringing the focus back to the mantra.
For more information on transcendental meditation – www.tm.org

Mindfulness Meditation

The philosophy of living in the moment.  Uses several techniques, including the body scan.
The body scan involves performing relaxation breathing exercises while lying or sitting.  The mind progressively focuses on different parts of the body.  Where any unusual sensations are felt the mind intentionally and nonjudgmentally acknowledges the seansation before moving on to another part of the body.
This technique allows us to better understand how our bodies feels and enables us to better cope with pain.
For more information read: Jon Kabat-Zinn: Full Catastrophe Living (1990)

Progressive Muscle Relaxation

A form of relaxation where you learn to notice the difference in feeling between a tense muscle and a relaxed muscle.
Lying or sitting comfortably you start by tensing the whole body from head to toe.  While doing this take notice of the feeling of tightness and tension.
Then take a deep breath in, and while exhaling allow the tension to release and the muscles to relax.
Then starting at the feet, tense and release each muscle group (feet, legs, hips, abdomen, chest, shoulders, back, arms, hands) individually following each group with a relaxing breath.
For more info: www.amsu.org/healingthehealer/musclerelaxation.cfm

Guided Imagery

Using visualization of images to create a relaxed state.  You can self-guide yourself through imagery by thinking in detail of a time and place that is (or was) peaceful and comforting.
This approach is best used in conjunction with relaxation breathing exercise.
Many CDs are available for guided visualizations.  Some good options are available at www.drmiller.com and www.healthjourneys.com

Yoga

Yoga has been practiced for thousands of years.  It is the combination of breathing (pranayama), body postures (asanas) and meditation to maintain balance and health.  Regular practice induces relaxation as well as many physical benefits.
For best results a class should be taken in order to learn proper positioning and breathing techniques.

Tai Chi

An ancient Chinese martial art that uses slow, graceful movements combined with inner mindfulness and relaxing breathing techniques to bring balance to the mind, body, and spirit.
As with yoga, a class should be taken to learn proper technique and sequences of movements.

Qi Gong

A traditional Chinese practice that uses controlled breathing in combination with movement and meditation.  May be combined with Tai chi.  Classes are available.

Remember, no matter what technique you use to achieve the relaxation response, continue to practice the technique and it will become easier and easier to achieve relaxation and reap the health benefits of being relaxed.

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