5 Ways to Heal Leaky Gut

Leaky Gut Syndrome....sounds lovely, right? For more detailed information on what leaky gut actually is, see my past article for more information. But just a short review: leaky gut syndrome is more technically known as increased intestinal permeability. This means that, via various irritants (could be inflammatory foods/foods you are sensitive to, a bacterial or parasitic infection, yeast overgrowth, too high or low cortisol levels/adrenal fatigue, unregulated blood sugar), the microscopic villi of the walls of your intestinal lining have been damaged. In this case, their job of allowing the right nutrients to be absorbed into the bloodstream is compromised, and they are allowing undigested compounds and toxins to enter, sparking an immune attack from the body and giving us symptoms.

Needless to say, not a good situation!

So, what can I do about my leaky gut??? If you suspect you may suffer from leaky gut (and it is more common that you might think), first thing you can do is work with a practitioner to pinpoint any possible causes such as those mentioned above. If there is a yeast overgrowth or infection, unfortunately only changing your diet may not be enough. However, dietary changes are a key step as well as some safe herbs and supplements. Keep in mind that for severe cases of leaky gut, working with a knowledgeable practitioner to develop a personalized, therapeutic protocol for both diet and supplementation may be the best choice.

5 Steps You Can Take To Heal Your Leaky Gut:

1.  Undergo an elimination diet, cutting out irritating foods for one month and then slowly reintroducing one at a time to discover food sensitivities. I have a one month elimination diet program I sell for $50 and guides you through this process on your own, or you can research how to do it safely and effectively. The most common food allergens you'll want to eliminate include corn, soy, gluten, dairy, eggs, alcohol, sugar and (in most cases) all grains.


2.  Include healing foods in your diet. First and foremost, fermented foods such as raw sauerkraut or kimchi, kvass, or kefir (best to stick to vegetable sources, however). Eat these every day. Also great for healing the gut and allowing you to absorb nutrients is a homemade bone broth. See a recipe I've shared here.

3.  Take probiotics for about a month to reinoculate your gut with good bacteria. Depending on the level of damage this may not be enough, but could very well help with repair and assimilation of nutrients. I like Dr. Ohirras professional grade probiotics.

4.  Determine if you have a bacterial or parasitic infection or yeast overgrowth. Fortunately, there are some great labs that provide at home testing and working with a professional to create a supplementation protocol to kill these bugs will go a very long way in healing your leaky gut in the long term. Also important to test cortisol levels, as this hormone largely regulates our gut immunity via Secretory IgA.

5.  Supplementing with L Glutamine which is key to gut health and helps with sugar cravings. Another helpful supplement is DGL (deglycyrrhizinated licorice), which can help immensely with strengthening the mucosal lining of the stomach and intestines.

As always, please contact me with further question or if working with a professional for testing and individualized dietary and supplementation protocols could help you!

Could I Be Magnesium Deficient?

Now that we are well into January of 2014, the holiday craziness is beginning to feel like a distant memory and we are readjusting to normal life. In my last article, we talked again about how stress impacts our adrenal glands, potentially leading to adrenal fatigue. Now, lets take a look at a key nutrient that supports the body in times of stress, and where to get it. That key nutrient is (drum roll please)....MAGNESIUM!!

According to Dr. Normal Shealy, "Every known illness is associated with a magnesium deficiency" and that, "magnesium is the most critical mineral required for electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient" (greenmedinfo.com). 

Magnesium is a crucial mineral in the human body, carrying out over 300 different chemical reactions (whfoods.com). Over half of our magnesium is stored in the bone, making it very important for bone health and maintenance. Additionally, magnesium is interesting in that it both plays a vital part in the chemical reaction that gives us energy, while also supporting our nervous system and allowing us to relax. Magnesium is a cofactor to the enzymes needed to produce energy, and studies have pointed to low magnesium levels contributing to fatigue.

How Does Magnesium Relate to Managing Stress?

As mentioned above, magnesium places an important role in balancing the nervous system. All of our cells hold receptors which allow chemical messengers to enter and exit. One such brain cell receptor is called NMDA, and magnesium is a mineral that largely contributes to their function. With low magnesium levels, we can find ourselves depressed and anxious.

Symptoms of Magnesium Deficiency:

• Fatigue and weakness
• Irritability and insomnia
• Muscle spasms, particularly in the legs
• Loss of appetite
• Numbness or tingling
• Muscle pain, tension and soreness
• Chest tightness
• Abnormal heart rhythm

Of course, if you are experiencing any sort of chest discomfort, pain, or abnormal heart rhythms you should see your doctor, but if all checks out, magnesium deficiency should be considered as a contributing factor.

Foods Highest in Magnesium (in order):

• Dark leafy greens! Especially spinach, swiss chard and beet greens.
• Pumpkin seeds
• Summer squash
• Black and navy beans
• Cashews
• Quinoa
• Spelt
• Tempeh
• Brown rice

Magnesium Supplementation

While we always need to start with a base of healthy foods, magnesium is one nutrient most of us could benefit from supplementing with. In times of stress, we go through out magnesium stores more quickly, and given that our modern world is unnaturally stressful, most of us are likely deficient to some extent. I really like the product from Pure Encapsulations, as its gentler on the system and is less likely to cause loose stools or diarrhea. Whenever supplementing with magnesium, if this happens simply back off the dosage.

Hopefully this information about magnesium has been helpful, and as always contact me with further questions! Magnesium-rich foods and supplementation can be a great booster to any adrenal or stress protocol. 

Happy New Year!

Should I Test My Adrenal Glands?

More and more in the world of holistic nutrition and medicine we are hearing about the phenomena of adrenal fatigue. I’d like to offer some easy to understand and clarifying information about the function of our adrenal glands and how they might become fatigued, and why it’s probably a good idea to test them, particularly if you suffer from some common symptoms.

What are the adrenal glands?

Our two adrenal glands are located atop our kidneys. They are endocrine glands, responsible primarily for producing our hormones in response to stress. These hormones are namely cortisol, epinephrine, norepinephrine and androgens. Our adrenals are made up of two parts, the inner medulla and outer cortex. The cortex is responsible for the production of our corticosteroids and androgens, while the medulla is responsible for adrenaline and noradrenaline.

How do the adrenal glands become fatigued?

In ideal circumstances, our adrenals are secreting appropriate amounts of stress hormones (particularly cortisol) at appropriate times. When we are relaxed they can relax, and when we need to react to an acute, stressful occurrence the adrenals can pump out more of the necessary stress hormones. Think: running from a tiger. The problem we encounter in our modern world is living in a more chronic state of stress, and perhaps not even realizing this is the case. Here is a list of some common stressors that can fatigue our adrenal glands over time:

• ·      Anger
• ·      Worry/Anxiety/Fear
• ·      Working long hours, working a stressful job
• ·      Relationship problems
• ·      Too little or too much exercise
• ·      Poor diet and nutritional deficiencies
• ·      Gut pathogens like parasites or bacteria
• ·      Traumatic life event, both physical and/or emotional (surgery or divorce)
• ·      Sleep deprivation
• ·      Chronic pain and/or inflammation

What are the Common Symptoms of Adrenal Fatigue?

There are many symptoms and they will vary from person to person, but here are some of the most common:

• ·      Fatigue/weakness
• ·      Feeling jittery or anxious/Irritability
• ·      Depression
• ·      Poor memory and Inability to concentrate
• ·      Insomnia
• ·      Inability to lose weight or weight gain
• ·      Craving sugar
• ·      Hypoglycemia (low blood sugar)
• ·      Feeling excessively light headed upon standing
• ·      Energy crashes throughout the day
• ·      Dependency on caffeine or other substances
• ·      Food allergies/sensitivities

How Can I Test my Adrenal Glands?

The good news is there is easy and affordable testing along with effective dietary and supplemental support available. Fortunately, we have access to great labs that test our cortisol levels throughout the day. This way, we can look not only at our overall cortisol output (too much or too little), but we can see our circadian rhythm. Are you feeling exhausted upon waking even after a full nights sleep, or maybe suffering from that extreme late afternoon crash that leaves you scrambling for the nearest candy bar or cup of coffee? This could be a sign that your cortisol levels are dysregulated.

For more information on adrenal testing along with individualized diet, lifestyle, and supplemental programs to get you feeling your best, contact me for a free introductory consultation!

Rachel Fiske, NC

Madronawellness.org

Madronawelness.rachel@gmail.com

Could a GI Infection Be Causing Your Weight Gain?

When most of us think of having a GI (gastrointestinal) issue, we (naturally) connect it with digestive symptoms such as bloating, gas, pain, diarrhea/constipation, heartburn, and other such common occurrences. While these symptoms can absolutely signify a GI infection, the most fascinating (and deceiving) part is that often we experience no glaring digestive symptoms, but instead are plagued with fatigue, weight gain, mood changes and/or hormonal imbalances. The scary part is, we would never think to link this to a GI infection, therefore never addressing the underlying problem!

First, lets take a quick look at what constitutes a GI Infection. We could be talking about a bacterial (like h. pylori), parasitic, or fungal (like candida) infections. While yeast (candida) is more commonly known, we often associate having a parasite with traveling to exotic places. This might be true, but parasites are also very easily contracted via pets or food and water right here at home. Unfortunately, testing with your MD often comes back clean even when you do, in fact, have a parasite, because they are typically only testing for certain, acute infections.

How do I know if I have a parasite?

Really, the only way to know for sure is to work with a practitioner for testing. There are some great labs out there that do very thorough and affordable GI screening. You can be clued into whether testing is right for you if you experience any of the following:

• Chronic digestive symptoms as described above (heartburn, indigestion, IBS, bloating, gas, etc)
• Mood disturbances (anxiety, depression, etc)
• Constant sugar cravings
• Unexplained weight gain or inability to lose weight with diet and exercise
• Increased food sensitivities/allergies
• Female hormone imbalances (irregular periods, extreme PMS)
• Fatigue
• Achy Joints

How do parasites or other GI Infections relate to weight gain??

When we have any of the GI infections listed above (parasite, bacteria, fungal), damage has been (and is being) done to our gut lining. This means that we aren't able to digest and absorb the nutrients from our food, and this negatively affects our tissues and organs. This is why we may likely experience symptoms in other body systems that do not appear to be directly related to the gut. 

In terms of weight gain or inability to lose weight, we must remember the cortisol connection. When we have a chronic GI infection, this triggers inflammation and therefore sends the message to our body that we need more cortisol, a primary anti-inflammatory hormone. Cortisol is also a sort of fat storage hormone, so when we are over-producing it, our body holds onto weight (particularly around the mid section).

What can I do??

The best approach is to work with a practitioner that can guide you in cutting out inflammatory foods to locate any potential food sensitivities and quell inflammation, and test your gut for these types of infections. It is also a really good idea to test your cortisol levels. After seeing whats really going on in your labs, there are easy and effective herbal and supplemental programs to address the problem, alongside (always first and foremost) diet and lifestyle changes as necessary.

Feel free to contact me at madronawellness.rachel@gmail.com to inquire about possible testing and how to not only lose the weight, but get back to feeling your best!

Happy Halloween! Fall Apple Crisp Recipe!

~Hello lovely nutrition enthusiasts~

Happy Fall!!! I know I know, every year I gush about how much I miss this season and miss the vibrant colors and crisp air of Oregon, but I will say we've had some lovely fall-ish days here in San Francisco, as well. I'll take what I can get!

Just in the nick of time for Halloween when you were fretting over what to replace all of those processed sweets with, I thought I'd sent along a delicious recipe for a grain free apple crisp. Cook it up tonight, sip some tea and watch a scary movie. Or, venture out to the sweaty, crowded bars of SOMA.....that could be fun too. Rrrrrrright.

Life in Madrona Wellness land is just great. I've had the pleasure of helping more and more people on their path to discover super fun things like gut pathogens and infections, adrenal burnout, and female hormone imbalances. Hooray! But really, it is incredible to watch the recovery of these long standing dysfunctions and the world of difference it makes it our lives. As always, if you or someone you know is suffering from some common symptoms such as fatigue, insomnia, weight gain, anxiety, depression, or digestive distress (these are just a few examples), contact me to see how we might be able to get you feeling well again!

Ok, now onto the dessert, thanks for bearing with me and I hope you enjoy this fall treat! 

GRAIN FREE APPLE CRISP

adapted from healthnutnation.com

Ingredients for apple filling:

1. 6 large organic apples, cored, peeled and cubed
2. 1 tsp cinnamon
3. 1 Tbsp honey
4. 
   
5. Ingredients for crust and crisp topping:
6. 1 cup almond flour
7. 1 ½ cups crispy pecans
8. 1 ½ cups shredded coconut
9. 1 Tbsp coconut oil
10. 1/4 cup honey
11. 1 tsp 

1. Instructions for crust and crisp topping:
2. In a food processor, process the pecans until it is a pecan meal – not a nut butter – you want tiny pieces
3. Add the almond flour and cinnamon and process together
4. Add the honey and coconut oil and process until well mixed
5. Add the shredded coconut and process until it is all combined
6. 
   
7. Instructions for apple filling:
8. 
   
9. In a large pan sauté the apples in some ghee, butter or coconut oil
10. Cook until somewhat soft but still crispy (about 6 – 8 minutes)
11. Add cinnamon and honey to taste when they are just cooked
12. 
    
13. Putting it all together:
14. 
    
15. Remove 3/4 of the crust batter and press into the pie plate, reserving the rest for the topping
16. Bake the crust at 325 degrees F for 15 – 20 minutes until browned
17. Remove from stove and let cool
18. Cook the apples while the crust is cooking and remove apples with a slotted spoon
19. Place the apples in in the crust
20. Sprinkle the remaining batter over the cooked apples
21. Bake at 325 degrees F for 8 – 10 minutes or until lightly browned
22. Serve warm or cold with fresh whipped cream, coconut cream, yogurt, etc.

Response to NY Times Article: Breakfast or No Breakfast?

Last week while reading the news, I came across this New York Times article on the "breakfast myth." I'd encourage you to read it, but in summary, it discusses new studies/speculation coming out that the long held belief that eating breakfast promotes long term weight loss (or more successful weight management) is, in fact, a myth.

Interesting thought, and for a small percentage of the population, that may be true. However, I think they failed to consider some pretty important points.

In an ideal world, for a 100% healthy individual with totally regulated blood sugar and daily cortisol output, perfect gut health and hormonal balance, sure, skipping breakfast will likely not have an effect and is actually included in intermittent fasting routines of some wellness professionals such as Chris Kresser, L.Ac and functional medicine practitioner. However, the reality is that the majority of us do not fall into this category, and therefore may very likely feel ill effects of skipping breakfast and starting our day only with a cup of coffee. Also, the article failed to distinguish between different foods, which is an extremely important component to the breakfast debate.

So, what really constitutes a healthy breakfast?

The SAD (Standard American Diet) teaches us that beginning the day with a whole grain cereal makes a world of difference from your typical sugar cereal that most have come around to agree are not a great way to begin the day. However, even a bran or whole grain type of cereal, while it might be a touch better than the above mentioned choice, is still blasting the body with a carb-only breakfast and therefore not providing it with the essential nutrients (namely quality fats and proteins) that it needs to maintain stable blood sugar throughout the day (especially if we struggle with blood sugar ups/downs and other hormonal imbalances).

Again, if you are one of the lucky individuals who have top tier health and want to experiment with beginning your day sans breakfast, go for it! See how you feel. But, for the rest of us that may deal with that late afternoon energy crash, sugar cravings throughout the day, feeling really hungry only shortly after eating breakfast, and/or late night cravings...lets look at some good, quick, healthy breakfast options to support all of our body systems for the day to come:

• 2 soft or hard boiled eggs with 1/2 an avocado sprinkled with sea salt/pepper.
• Chicken or turkey sausage with a handful of spinach (or other greens), add some sauerkraut and avocado for healthy fat and probiotics.
• Frittata. This is a great option to make ahead of time and eat throughout the week/on the go.
• Dinner leftovers
• Smoked salmon with tomato, cucumber, avocado
• Coconut flour muffins

These are just a few ideas, but get creative! Begin trying to shift your idea of what "should be" breakfast, and think real, whole food. You will likely reap the benefits throughout the day to come.

Do You Have Hidden Food Allergies/Sensitivities??

As adults, we generally assume that by this point in our lives we know which foods we can and cannot eat both due to taste and potential food reactions. However, this is often NOT the case!

Food allergies and sensitivities are really tricky. Why? Well, for various reasons, number one being often times the signs and symptoms that we are reacting to a foods are not experienced as the typical symptoms that would come with food reactions; aka, gastrointestinal (GI). We assume that the feelings we would get from eating foods we are sensitive too would be the obvious: gas, bloating, stomach upset, diarrhea, etc. What we DON'T think of are the myriad of other quite-common symptom such as...

• Fatigue, energy dips/spikes
• Moodiness/Depression/Anxiety
• Brain fog/poor memory
• Insomnia
• Increased cravings, particularly to the very foods you are sensitive to.
• Inflammation/pain/joint pain and stiffness
• Eczema/Acne
• Headaches/Migraines
• Seasonal allergies
• Weight gain or weight loss resistance

...just to name a few! Lets take a look at how food allergies and sensitivities develop and what is actually happening in the body.

HOW DO I DEVELOP FOOD ALLERGIES OR SENSITIVITIES?

First of all, lets distinguish between the two. Allergies are typically easier to detect as they involve the presence of IgE antibodies. These are the ones that will more commonly show up on food allergy tests. Food sensitivities are more commonly undiagnosed as they are related to IgG antibodies, and will often not show up in testing. That is why taking food allergy testing at face value can be risky, as false negatives are quite common.

Both can be present due to heredity, a week immune system and/or nutritional deficiencies, and the most common way food sensitivities and full blown allergies are developed over time is through a reaction to the protein in a given food. For example, the casein in dairy and the gluten in wheat. Interestingly, you may be surprised to know that being lactose intolerant has nothing to do with a reaction to the casein (protein part) of dairy, but here you are reacting to and unable to break down the carbohydrate portion of food because the body lacks the enzyme lactase which breaks down lactose. This is why some people are fine with lactose free milk, because they are reacting to the lactose versus the casein. Two totally separate things!

We can react to any food; however, some of the most common include dairy, wheat, soy, corn, eggs, sugar, and peanuts. People who are extra sensitive to wheat also may experience reactions to all grains, both gluten and non gluten containing. 

What can happen over (typically) prolonged periods of time is the delicious sounding phenomenon of leaky gut syndrome. Yum. This is when a food (or potentially chemical and/or additive) irritant is entering the gut causing damage to the gut lining which is (ideally and if functioning properly) responsible for the filtration of nutrients into the blood stream, and therefore allowing undigested particles to pass through. When this happens, the body alerts the immune system to respond and launches an attack, which we then experience in the form of a food reaction. Again, this reaction can take the form of all of the symptoms mentioned above and many more...point being it is often NOT simply the easy to read GI discomfort you might assume!

It should be noted that while we will not discuss these other common contributors to leaky gut in this article, one may be experiencing impaired gut function also as a result of parasitic or bacterial infection, yeast overgrowth, chronic stress or nutrient deficiencies.

WHAT CAN I DO TO ADDRESS FOOD SENSITIVITIES?

First, it is necessary to pinpoint your particular trigger foods. While you can definitely work with a healthcare professional to do some testing (again, keep in mind that many conventional doctors use lab companies that produce frequent false negatives, so seeking out a naturopath or other functional medicine practitioner is ideal), you can also undergo an elimination diet. This is the process of cutting out inflammatory foods that you may be reacting to for a certain amount of time (I suggest minimum 1 month, even better 2 months), and then reintroducing them one by one in a careful and specific manner that will give you the information you are looking for. Working with a professional can make this process much easier. Contact me directly if you are interested in my Elimination Diet/Sugar Detox Program, which comes with one on one guidance throughout the process.

RESOURCES:

Here are a few really interesting articles to check out for more info. As always, please contact me with any questions, and hope you are wrapping up a healthy and happy summer!

• Article on the connection between gut and brain health
• Short Video from Justinhealth.com on seasonal allergies and food sensitivities
• Article to learn more about leaky gut syndrome