A-Z dietary tips Articles

Food allergies or intolerances are becoming more prevalent in today’s society. Food allergies involve antibody responses to food, and food intolerances occur when a food cannot be digested properly due to an enzyme deficiency. An intolerance often leads to food allergies because improperly broken down food particles cause an allergic response.

Allergens can be any food substance, but the most common ones are dairy products, peanuts, eggs, wheat, corn, soy, the nightshade family, food additives and preservatives and medications like penicillin and aspirin.

What Causes Food Allergies?

There is some research into the cause of food allergies that points to the diets of young infants. Some researchers theorize that when infants are given foods that their bodies cannot yet digest adequately, the molecules from the food, which have not been broken down properly, enter the bloodstream and confuse the immune system. The immune system identifies these molecules as hostile and foreign and will create a heightened immune response. 

In addition to this potential cause of allergies, there are many modern environmental toxins that put stress on the immune system, which then becomes over-sensitive to food particles. 

Finally, predisposition can play a role in allergy development; if both parents suffer from allergies, then their child will have a 70% chance of also experiencing allergies in their lifetime.

How Does The Body React To Food Allergens?

The immune system views allergens as a threat to the body. When the allergen contacts the gastrointestinal lining, inflammation occurs due to the release of chemicals such as histamine. Allergic symptoms can range from severe and life-threatening anaphylactic reactions to a runny nose, itchy palate, bloating, diarrhea or constipation, headache, joint pain, heart palpitations, mood swings, hyperactivity, hypoglycemia and candidiasis.

Reactions to food are often mild and may occur well after the food is ingested. Allergies can also be exacerbated when the body is exposed to emotional or physical stress.

Tips To Support Food Allergies

Conventional treatment of food allergies and intolerances only involves the avoidance of the suspect foods. Anaphylactic reactions that cause swelling of the air passages are treated with injections of norepinephrine. This hormone causes a sympathetic nervous system response, resulting in an opening of the airways.

There are many ways of testing for food allergies and sensitivities. Many of these methods are costly and tend not to be very accurate. One of the better ones is ALCAT testing. It involves mixing blood with food particles to see if there is any immune reaction. It is a better test because it shows both immediate and delayed immune reactions.

The best way to treat food allergies is with elimination or rotation diets. Both methods involve charting the foods you eat and any reactions. Elimination diets start with a cleansing period to eliminate offending substances. Then the diet is restricted to mild, non-irritating foods. 

Finally, the testing period begins when a new food is introduced every third day. If a food is okay, then it can be added to the diet in moderation. If a food causes a reaction, then it is restricted for a period of a few months. It can then be retried. Rotation diets limit your food intake to certain food families each day. It can be used to assess food allergies and is a good method to prevent the return of allergies.

Important Information

A tip for avoiding food allergies: Avoid taking aspirin within three hours of eating because it can increase the absorption of allergy-causing foods.

Autism spectrum disorder includes a wide range of symptoms and severity. This variation defines it as a spectrium. There are supplements and nutritional practices that can help with autism and help support cognitive health. 

Signs & Symptoms of Autism

Signs and symptoms of autism tend to first appear within the first 3 years of life. Some parents will report the change as sudden.

Often, a child will be progressing normally and will regress, losing words and skills that they had previously mastered. Others will hit a 'plateau' at which their development seems to stop, regardless of age or social norms. Some children show atypical development from birth. They may not respond to their name, avoid eye contact, or display unusual emotional repsonses.

Children with autism may struglle with communication and social interaction. They may also have difficulty expressing or understanding emotions. Some children develop highly focused interestes and exceptional skills. They may outperform peers in specific areas. Common signs include lining up toys, repetitive movements, arm flapping, or head banging. Some children speak with a high-pitched, sing-song, or monotone voice. Many struggle with changes to routines or diet. Emotional outbursts and meltdowns also occur.

Potential Causes For Autism Disorder

Autism spectrum disorders are becoming more and more prevalent, now reported to affect one in every 150 children. Prognosis varies, depending on the individual child. Some children attend mainstream schools and live independently with minimal support. Others require lifelong, intensive support.

Researchers have not identified a single cuase of autism. Evidence suggests multiple genetic and environmental factors contribute. Many researchers observe metabolic dysfunction in autism spectrum disorder. However, its exact role remains unclear.

Research Findings

Several well-studied theories may interact with one another. This complexity makes a single cause difficult to identify. Treatment often addressed multiple contributing factors.

Researchers have studied brainstem differenced and reduced blood flow in autism. Both finding may contribute to symptoms.

Genetics

Researchers once believed genetics alone caused autism. Current research suggests genetics play a major role while environmental factors may also contribute in some cases.

Vaccines Potential In Autism

Vaccines have been investigated as a possible cause of autism. However, extensive research has not established a causal link. The vaccination itself (like pertussis) may be causing infection if the immune system is already fragile, or the preservatives in the vaccinations, like mercury toxicity from the MMR vaccine, are directly responsible for.

Some families pursue heavy metal detoxification for autism. Current scientific evidence does not support it as an established treatment. Chelation treatments to get rid of excess lead and mercury have lead to improvements in eye contact and speech. Researchers have studied myelination defects in autism. Genetics and other biological factors may influence myelination, but research continues. Myelin helps to support healthy synapses in the central and peripheral nervous system.

Viruses Associated With Autism Disorder

Researchers have explored several viral and biological factors. Congenital rubella and cytomegalovirus have been associated with autism in some cases. Some theories suggest antibiotics disrupt healthy gut bacteria. This disruption may promote yeast overgrowth and alter gut health. Researchers continue to investigate these proposed mechanisms. In nearly all cases of ASD, gut flora (the healthy bacteria) is deficient, and the immune system is disrupted.

Natural Supplements & Lifestyle Tips That Support Autism

Considering all of these theories, it is reasonable to assume the treatment options would be vast, most often taking a number of the above factors into consideration. Many children on the Autism spectrum have digestive problems thought to stem from unbalanced or severely depleted gut flora, ultimately leading to a dysfunctional mucosal barrier, as well as GALT (Gut-associated lymphoid tissue) immune dysfunction. These impaired processes combined can cause severe nutritional deficiency, as well as inflammation and food sensitivities. 

Allergies to gluten and/or wheat, sugar and cow's dairy are extremely common in the ASD population. Some children improve on casein-free and gluten-free diets. These diets may support attention, motor skills, social interaction, and communication. They may also reduce emotional outbursts and resistance to learning.

The Defeat Autism Now (DAN) approach focused on the brain-gut connection and potential nutrient deficiencies. Some practitioners used this model to guide treatment. Using a biomedical intervention model, these doctors aim to address nutrient deficiencies, as well as excesses like yeast and other fungi, that may be contributing to these disorders. They have had great success. Look for a DAN doctor in your area.

Some supplements may support cognitive health in autism. These include vitamin B6 with magnesium, vitamin C, digestive enzymes, zinc, DHA, and omega-3 fatty acids. Vitamin B12, folic acid, antifungal herbs, and high-potency multivitamins have also shown potential benefits in some studies. However, evidence varies, and more research is needed. Dosage recommendations can vary greatly depending on deficiencies and the size of the individual. Consult a healthcare practitioner in your area before beginning any high dose treatments.

Early intensive behavioural intervention (EIBI) has been praised as a means of effectively treating autism and supporting children towards integration, healthy social skills, age appropriate play and motor skills, communication, and cognition. It has been well studied and, after years of implementation, still remains one of, if not the most efficacious treatments for autism spectrum disorders.

Adults have 206 bones, which are constantly being renewed and remodelled. Bones perform several important roles in the body. They're a framework that supports the body and protects soft organs. They are an essential part of movement because they form attachment points for muscles. Bone structure and muscle attachment determine how the body moves. Most people do not think about bone health until they are in their later years. This is a mistake. Significant bone density increases usually occur only before age 30. For the remainder of our lives, the goal is simply to maintain the bone density we already have so we don't develop osteoporosis. Luckily, there are lifestyle, diet and supplements protocols that can support bone health. 

What Makes Up Bone?

The bone matrix makes up most of the bone. It contains both organic and inorganic components. Although we all picture bone as a block of mineral, the vast majority of bone is actually an organic (living) framework. The organic matrix contains type 1 collagen and glycosaminoglycans. Calcium and phosphate strengthen this framework. Osteoblasts and osteoclasts continuously build and break down bone. Osteoblasts build new bone, while osteoclasts break down old or damaged bone. Bones constantly remodel throughout adulthood. About 20% of adult bone undergoes remodeling at any time. The body replaces up to 7% of bone mass each week. This helps to keep our bones strong and new. In addition to their outer structure, the long bones of the body also contain an inner core of bone marrow that produces blood and immune cells.

Mineral and Vitamin Supplements Storehouse

Bones are important storehouses of vitamins and minerals in our bodies. We are all familiar with the ability of bone to store calcium, but did you know that they also store protein, magnesium, phosphorus, vitamin D, and potassium? In times of depletion in the rest of the body, the bone is broken down to release these nutrients for use by the body's cells.

The Importance of Balanced pH Levels For Bone Health

The body's Acid/Alkali balance plays an important role in bone health. Our body requires being kept at a very stable pH, but acid is produced in the body through normal metabolic processes.

Calcium is the body's major buffering agent and is taken from the bone when our intake of calcium is insufficient. Many people are acidic because they use substances that must be buffered by the body. Eliminating the use of caffeine, tobacco, and carbonated drinks decreases the acidic load on the body. Stress also increases acidity and may be a factor in bone loss.

Unhealthy Bones & Osteoporosis 

Osteomalacia is a condition in which the bones are weakened, and in severe cases, the weight-bearing bones may be deformed (Rickets). There is a normal amount of bone structure present, but it is not sufficiently mineralized. Eating a well balanced diet that provides sufficient amounts of protein, calcium and trace minerals can rectify this problem. Osteoporosis, on the other hand, is a loss of bone density. There is less bony matrix present because more bone is being broken down than is being produced.

What Lifestyle Remedies & Supplements Support Osteoporosis?

Diet for Boosting Bone Health

A healthy diet, with sufficient protein intake, is one protective factor against bone loss. Dietary deficiencies of protein cause bone loss because the bone has to be broken down to free protein for the body's use. Ensuring adequate protein consumption can prevent this needless loss. Good dietary protein sources are: lean meats, fermented dairy products and legumes. If you cannot consume enough protein in your diet, be sure to supplement with protein powder or amino acid complex if you cannot consume enough protein. Be sure to eat plenty of fruits and vegetables, and try to have them raw or lightly steamed to prevent nutrient loss. Drink filtered or spring water. If you drink reverse osmosis or distilled water, be sure to replace the missing minerals with a supplement.

Exercise and Bone Health

Exercise is incredibly important for bone health. When we do any weight-bearing exercise, tiny fractures occur in our bones, which are then repaired naturally by the body. The body sends osteoclasts to the site of the fracture to remove the damaged bone and then sends osteoblasts to create new, healthy bone at the site of the damage. New bone is stronger and denser. If one were to rely completely on diet and supplements alone, their bone health and density would suffer. In space, astronauts lose bone density because of the lack of weight stress that is being put on their bones!

Vitamin D Supplements For Osteoporosis Prevention

Vitamin D helps bring calcium into the bones. It is one of the fat-soluble vitamins that are poorly absorbed through the digestive process as we age. In areas away from the equator, skin production of vitamin D is limited during certain times of the year. Eating vitamin D rich foods like fish and egg yolks, and taking vitamin D supplements, will help to maintain your bone density.

Vitamin K Supplements For Osteoporosis Prevention

Vitamin K helps the body create the protein framework for bone building. One famous study (called the Framingham Heart Study) found that those with higher vitamin K intake had a significantly lower risk of hip fracture than those with lower levels. In fact, high intakes of vitamin D, in the absence of sufficient vitamin K, can actually increase the risk of fracture. The type of vitamin K beneficial for bone health is vitamin K2, and vitamin K1 has not been found to have the same benefit.

Strontium Supplements For Osteoporosis Prevention

More recent research has found that strontium is a mineral that has been shown to improve bone mass and mineral density. The dosing is extremely important as excessive intake can actually cause strontium to replace calcium in the bone matrix, actually making it weaker.

Other Supplements & Nutrients For Bone Health

In addition to calcium, phosphorus, vitamin D, vitamin K, and strontium, bone health requires a number of other nutrients. Some of these are: manganese, copper, boron, iron, zinc, silica, vitamin A, vitamin C, and the B vitamins. Although they are not directly incorporated into the structure of bone, they are required by the osteoblasts that create bone growth.

Bone Benefits of Pregnancy

During pregnancy, the mother's high metabolic state allows the building of her own body tissues as well as those of the fetus. This is a time (after age 30) when a woman can actually make improvements to her bone density. The important thing to remember is that only excess nutrients will be used this way. If the mother is malnourished during pregnancy, then nutrients will be stripped from the body, including the bones.

Living with ongoing digestive challenges, like Crohn's Disease, can be physically and mentally exhausting, especially if symptoms fluctuate and impact your daily life. Finding the right combination of nutrition, lifestyle support, and targeted solutions is key to maintaining balance and feeling your best. Alongside medical care, many people use Crohn's supplements to help support gut health, manage inflammation, and promote digestive well-being.

What is Crohn's Disease?

Crohn's Disease generally involves inflammation of the small intestine, but it can affect any part of the digestive tract, along the entire tube from the mouth to the anus. It is one of the two main diseases covered under the term "Inflammatory Bowel Disease" (IBD). The gold standard diagnosis of Crohn's requires a colonoscopy, in which "skip lesions" are seen. These are deep ulcerations of the intestine that affect its entire thickness. As these ulcerations heal, they are replaced with scar tissue, which can lead to a number of complications.

What Are The Signs and Symptoms of Crohn's Disease?

Crohn's has symptoms that are very similar to colitis, including bouts of abdominal pain, cramping, diarrhea, bleeding and mucous in the stools as well as vomiting. These times of "flare" can be debilitating due to pain and the frequent need to visit the washroom. They can also involve symptoms that aren't directly associated with the gut, such as: fever, arthritis, skin rashes, fatigue, joint aches, and difficulty concentrating. Diagnosis of Crohn's disease must rule out other causes of cramping and diarrhea, including acute infections, colitis, and Irritable Bowel Syndrome (IBS).

What Causes Crohn's Disease?

There is no well-established cause for Crohn's disease, although theories still abound. One possible underlying cause of Crohn's disease may be an autoimmune reaction. This is when the body's immune system accidentally attacks its own cells. Other causes include low dietary fibre, high dietary sugar and refined carbohydrate intake, food allergies, stress, unresolved emotional conflicts, parasitic infection and antibiotic use. Also, smokers are twice as likely to be affected as non-smokers.

Complications of Crohn's Disease

Because the inflammation of Crohn's involves the entire thickness of the digestive lining, it can cause holes to form in the intestine, which can then create fistulas (improper connections) between the digestive tract and other organs. This can create any number of problems, including anemia, intestinal blockage, and organ damage. The scar tissue formed by healing the full-thickness ulcers can also cause constrictions in the intestines known as "strictures" that can prevent the proper flow of food and feces through the digestive tract. These regions of scarring cannot absorb nutrients or water like the normal digestive tract, which eventually results in weight loss and nutrient deficiencies as well.

Conventional Treatment Options For Crohn's

Conventional treatment of Crohn's disease involves the use of anti-inflammatory and immunosuppressant medications. Although these medications decrease the symptoms, they do not address the root cause of the problem. They may also contribute to nutrient deficiencies.

Signs of nutrient deficiencies can include: clouded thinking, dizziness, hair loss, brittle hair and nails, flaking skin, and fatigue. Some medications have side effects associated with suppression of the immune system, such as increased risk of bacterial and viral infections.

Diet & Lifestyle

The best and only way to relieve symptoms of Crohn’s disease is by making alterations to your diet. You can start with a digestive cleanse, like a liquid diet, consisting of healthy fruit and vegetable juices. It’s important that these are alkalinizing juices such as grape, carrot, apple and pineapple. The diet should at least be a low residue diet. This cleanse will also allow you to eliminate processed and refined foods, as well as any foods you are sensitive to. After the initial cleansing period, you can begin to add foods back into your diet – focus on including water-soluble fibre, vitamins and minerals found in complex carbohydrates. Drinking plenty of water will help to flush the intestines.

Consume fermented products like yogurt, kefir, quark, buttermilk, natural cheeses, tempeh, saurkraut to replenish the friendly bacteria that assist with nutrient digestion. If dairy is a sensitivity, avoid fermented dairy as well.

Food to consume: predominantly vegetarian diet, raw vegetables and fruits, whole grains, brown rice, potatoes, carrots, turnips, soy products and green drinks. Use water-soluble fibres like chicory root, oat bran or apple pectin. Broil or bake fish and meats instead of frying. Steam vegetables lightly.

Mental-Emotional Connection

Many Crohn's sufferers will mention stress, worry, and mental-emotional connection to their symptoms. Tackling the emotional aspects of colitis should also be a priority. Reducing stress and increasing exercise promotes proper bowel functioning. Abdominal massage and hydrotherapy can be helpful in the healing stages of colitis.

Key Supplements for Crohn's Disease

There exists a wide variety of supplements that can benefit Crohn's patients. It is very important to time them appropriately. Supplements that are beneficial during remission can be problematic during a flare. In general, treatments targeted at reducing Leaky Gut can also significantly help to reduce colitis flares. See below for a step-by-step guide on repairing the gut lining.

Crohn's Supplements That Reduce Inflammation

There are a number of supplements that can reduce gut inflammation, but some of the best are:

Fish Oil
This oil is rich in omega 3 fatty acids and has been shown to reduce inflammation, improve mood, thin the blood, and reduce blood pressure.

Boswellia
This herb is renowned for its ability to reduce systemic inflammation in the body. Although it has been most thoroughly researched for the treatment of arthritis, its use can be expanded to other inflammatory conditions.

Curcumin
Another herb that has been established for its anti-inflammatory properties, curcumin (turmeric) can be added to your cooking or supplemented directly as a great way to reduce any inflammation in your gut.

Crohn's Supplements That Heal the Gut

There are a number of supplements that can help to reduce inflammation and speed the healing of the gut lining.

L-Glutamine
This amino acid can be considered the single most important supplement for restoring the integrity of the gut lining. It is a major food source for the enterocytes, and providing food allows them to replicate and heal regions of damage.

DGL (Deglycyrrhizinated Licorice)
Licorice is a soothing and healing herb that can soothe the intestinal lining directly and also acts to regulate the immune system and help calm any ongoing inflammation.

Demulcents
This class of herbs coat and protect the intestinal lining from any further damage. By protecting the lining, they give the enterocytes time to heal. Some examples are marshmallow and slippery elm.

Crohn's Prevention Supplements

Once the gut has been repaired, it is important to help it maintain its integrity after this intensive healing regimen. One important means of doing this is by supplementing with a probiotic. Probiotics help the body to properly digest food, and also protect against colonization with "bad" bacteria and yeast. They can also help to reduce the immune response to gut contents, and thus help to keep the immune system in check. 

In addition to preventative supplementation, diet and lifestyle changes are essential to maintaining periods of remission for as long as possible. Reducing or better coping with stress, eating well, and exercising are all essential to maintaining health in those suffering from Crohn's.

Digestive discomfort can be frustrating and disruptive, especially when symptoms affect your ability to enjoy meals and feel at ease throughout the day. Finding ways to support your body and reduce irritation is key to maintaining comfort and long-term wellness. With the right combination of nutrition, lifestyle habits, and targeted support, it's possible to manage symptoms more effectively and improve overall digestive balance.

What is a Hiatal Hernia?

Hiatal hernias are a bulge of stomach tissue that has gone through the diaphragm and sits around the esophagus. It is asymptomatic unless the stomach valve weakens and allows stomach acid to reflux into the esophagus. They tend to occur in people over forty and becomes more common as tissues weaken due to aging. It is associated with poor eating habits, food allergies, obesity and the use of estrogen medications.

What Are Common Symptoms of Hiatal Hernias?

Symptoms of a hiatal hernia are noticeable after a meal. Heartburn and belching occur along with a reflux of stomach fluid into the throat. Lying down after a meal makes the symptoms worse. It is important to control this reflux of acid if it is recurrent because the acid can damage the lining of the esophagus, causing a raw sensation in the short term and potentially an ulcer in the long term. In addition to the dietary recommendations in this article, there are supplements that you can use to reduce the irritation this reflux can cause.

What Are The Treatment Options For A Hiatal Hernia?

Conventional Treatments

Conventional treatment of a hiatal hernia involves the symptomatic treatment of heartburn. Prolonged use of antacids can cause mineral imbalances because they contain large amounts of sodium, aluminum, calcium and magnesium. Excess sodium can worsen hypertension, and aluminum has been connected to Alzheimer’s disease. Drugs to suppress acid production are also prescribed. Long-term use of these medicines can damage the stomach lining, leading to tumour formation. Other side effects include impotence or breast enlargement. In some cases, surgery is recommended to repair the hernia.

Natural Supplements

Natural treatment of hiatal hernia includes the use of supplements to improve digestion, to reduce the irritation caused by the reflux of acid, and to enhance the health of the stomach and esophogeal lining. For more information about supplements for each of these applications, please see the therapeutic list below.

Preventative Measures & Tips

To prevent the formation of a hiatal hernia, do not eat large meals late in the day because this puts pressure on the connective tissue. Avoid foods that stay in the stomach for long periods of time, for example, saturated fats, fried foods and oils.

Eat slowly to avoid swallowing excess air. Eat foods that are high in fibre, especially raw foods and whole grains. Regular exercise will strengthen the abdominal muscles.

To keep pain and discomfort to a minimum, be sure to avoid foods and drinks that increase stomach acid. Some of these irritating products are alcohol, coffee, tea, cola, aspirin, ibuprofen, tobacco and spicy food. In addition to these, any food to which you are sensitive should also be avoided. You might need to use an elimination diet to identify food allergens. A simple mantra to remember is to eat light meals, chew thoroughly, and don’t lie down after. Some foods that can help to relieve symptoms are endive, lettuce and artichokes – bitter, leafy greens. These can be eaten raw, like in a salad, or steamed to eat with soothing boiled potatoes. The esophagus will benefit from a nice carrot and cabbage coleslaw with yogurt or kefir. Fresh papaya contains digestive enzymes which will help to accelerate the breakdown of food.

Lie on your left-hand side when you go to sleep or are resting – this will help to keep the stomach below the diaphragm and often prevents heartburn.

Despite the hype, cholesterol is actually not all bad; it is the amount and the ratio of certain forms of cholesterol that are a health concern. Low-density lipoprotein (LDL) cholesterol is often called "bad" cholesterol. High-density lipoprotein (HDL) cholesterol is often called "good" cholesterol. Interestingly, it is not the type of cholesterol that is important, so much as the balance of “good” vs “bad”. Let's explore ways to help your body balance the good and bad with cholesterol support tips via lifestyle, diet, and treatment protocols. 

What is Cholesterol Anyway?

Cholesterol is an essential molecule in our bodies. Our body cells use cholesterol to support their cell membranes and some of the membrane-associated receptor molecules. Cholesterol is also used to make steroid hormones in the body. Some examples of steroid hormones are reproductive hormones such as estrogen, progesterone, testosterone, and the stress hormone cortisol. Because of this, it is essential to keep cholesterol in balance in the body.

Understanding Cholesterol's Role in the Body

Blood Cycle

Cholesterol cycles from the liver to the body cells and back again, via the blood. LDL cholesterol carries fats from the liver to cells for energy and use. HDL cholesterol returns unused cholesterol from cells back to the liver for excretion. Because of this, high levels of LDL are not a concern, so long as there are sufficient levels of HDL to retrieve any excess cholesterol left behind in the body. Thus, cholesterol levels are unhealthy if you have excess circulating LDL, insufficient HDL, or a combination of the two. Cholesterol that is left in the rest of the body and not retrieved by sufficient HDL can build up inside the arteries and, when combined with systemic inflammation, can cause cardiovascular disease. Thus, maintaining cholesterol balance, or a good cholesterol ratio on your blood work, is actually more important than targeting LDL cholesterol directly. Supplementing fish oil is an excellent way to boost your HDL cholesterol.

Cardiovascular Disease

High cholesterol contributes to cardiovascular disease, also known as heart disease, which is the number one cause of death in North Americans. High cholesterol causes a buildup of molecules inside the arteries that narrows the arteries and erases the elasticity and flexibility of the artery walls. The body responds to this narrowed space by increasing blood pressure to ensure adequate blood flow to all tissues. This is referred to as high blood pressure. When pieces of the cholesterol plaque break off, they can cause a change in the blood flow, which leads to clots; clots and cholesterol plaque can and do end up causing heart attacks and strokes. 

Cholesterol Cycle

Interestingly, the liver not only synthesizes cholesterol, but it is also responsible for excreting any excess. It does this by mixing it in with the bile and releasing it into the digestive tract. This cholesterol in the gut gets mixed with any food and is bound by any soluble fibre present. Once it is bound, the cholesterol is shed with the stool. Unfortunately, any unbound cholesterol in the gut is free to be reabsorbed by the body and to again cycle in the bloodstream.

Cholesterol Support: Diet, Supplements & Treatment Protocols

Lifestyle Changes

Lifestyle factors such as smoking, obesity, improper diet, stress and lack of exercise contribute to your risk of developing high cholesterol and heart disease by causing inflammation and increasing the burden on your liver.

It is encouraging to note that adopting a healthier lifestyle and using natural therapies can maintain a healthy vascular system.

Conventional Cholesterol Support

Standard treatment of high cholesterol with lipid-lowering drugs decreases serum cholesterol but makes only small improvements to your chances of developing heart disease. This may be due to the role of systemic inflammation in atherosclerosis.

Also, these drugs have many side effects. The most troublesome is the increased risk of depression and suicide amongst medicated individuals. The drugs also deplete vital nutrients for heart health, such as coenzyme Q10. These medications can interact with natural products. Consult a health professional before starting any new therapy.

Diet Cholesterol Support

There are a number of dietary changes that can be used for high cholesterol. These include maintaining adequate fibre intake and lowering the fat and cholesterol content of your foods. Be sure to drink lots of clear fluids and eat raw fruits, vegetables, and whole grains. Include green leafy vegetables, nuts, and seeds. Try to focus on vegetable proteins like legumes and soybeans. Also, try to preferentially use unrefined oils like olive, flax, and sunflower in your daily diet. Foods to avoid are any kinds of margarine, hydrogenated oils, junk foods, fried foods, processed foods, fast foods, white flour products, white sugar products, red meat, ice cream, salt, coffee, colas and other caffeine sources. Eliminate alcohol, tobacco and highly spiced foods to help reduce your systemic inflammation. Use diet, exercise, and supplements to maintain a healthy weight.

Limits of Dietary Changes
Dietary cholesterol is different than the serum (blood) cholesterol mentioned above. Eating foods that are high in cholesterol can raise serum cholesterol levels, but the liver is responsible for synthesizing cholesterol as the body requires. This is the way in which genetics plays a role in high cholesterol. Thus, a cholesterol reduction plan should include a low cholesterol diet with other treatments to help to reduce serum cholesterol by treating the liver.

Stress Reduction For Cholesterol Support

Stress reduction techniques such as deep breathing, yoga or biofeedback will help to maintain a healthy stress level. Reducing stress can help to reduce systemic inflammation and thus help to reduce the risk of cardiovascular disease.

When dealing with hyperthyroidism, every day can feel like a whirlwind, with heightened metabolism, restlessness, and disrupted sleep being common challenges. Many people explore natural options to support their thyroid health, and hyperthyroid supplements can offer a targeted boost.

In this article, we'll dive into what hyperthyroidism is, how it affects the body, and the natural supplements that may help support your recovery and balance.

Understanding The Thyroid & Hyperthyroidism 

The thyroid gland sets the metabolic rate for the body. An overactive thyroid causes the body to work too quickly, resulting in nervousness, tremors, sleeplessness, palpitations, sweating, fever, diarrhea and increased appetite with paradoxical weight loss. This overexcitability can eventually lead to death from exhaustion of the body.

A dangerous increase in blood pressure may also result. A hyperthyroid period often precedes hypothyroidism as the gland makes one last attempt to maintain functioning before shutting down.

What Causes Hyperthyroidism?

Grave’s disease is an autoimmune condition that commonly causes hyperthyroidism. Other suspected causes of hyperthyroidism are food sensitivities, mercury poisoning, extreme stress, hormonal imbalances, bowel infections and leaky gut syndrome.

Hyperthyroid Support Options & Supplements

Conventional Treatments

Conventional treatment of hyperthyroidism involves thyroid-blocking medications. In some cases, surgery or gland irradiation is performed. This then leaves the individual in a hypothyroid state. They must replace the thyroid hormone with synthetic thyroid. This is better for the body than remaining in a hyperthyroid state.

Hyperthyroid Supporting Supplements

Natural treatment of hyperthyroidism involves identifying food allergens, assessing for metal toxicity, using natural thyroid suppressors and supporting the body with vitamins and minerals. Eat lots of whole and fresh foods to replace the nutrients lost to excessive metabolism. They also provide enzymes to help with food digestion. Use green vegetables, whole grains and nutritional yeast for B vitamins.

Nutritional Support

Eat broccoli, brussels sprouts, cabbage, cauliflower, kale, peaches, pears, rutabagas, soybeans, onions, spinach and turnips because they suppress thyroid hormone function. Avoid iodized salt, coffee, black tea, chocolate and colas, which speed up metabolism. Avoid the most common food allergens for hyperthyroid patients, which are dairy products, wheat, caffeine and nicotine products.

Nutritional support for hyperthyroidism consists of providing the body with optimum doses of nutrients that it needs to cope with stress and providing nutrients that this disorder depletes. Of these, the B complex vitamins are very important, as both your brain and your stress glands need them to function properly.

People with an overactive thyroid can often be deficient in these nutrients. You might also consider herbs that help you relax naturally without side effects.

Lifestyle Habits

Proper sleep and moderate exercise help regulate thyroid functioning. So does controlling the stress you experience in your life. If you have an overactive thyroid and your stress level is very high, you need to make some lifestyle changes or learn to adapt to the stress more effectively.

Tired, depressed, fatigued, anxious and… frustrated. If you feel like this, you might have hypoglycemia. Often called the sugar blues because of the depression and “brain fog” it produces, low blood sugar has become more and more common as people continue to eat diets high in refined sugars and low in essential nutrients. Let's explore the importance of blood sugar balance, supplements and diet tips to help with hypoglycemia. 

Understanding the Importance of Blood Sugar Balance

Typically, the hypoglycemic will often have seemingly uncontrollable cravings for carbohydrates, and an equally seemingly uncontrollable fatigue - especially in the early afternoon.

Blood sugar levels must be maintained within a specific range for optimal functioning of your whole body, including your brain. Without a healthy level of sugar, your body loses power, and your brain gives you a message (in the form of a craving) to eat more sugar. When you do, your energy is increased, but only temporarily. The surge in blood sugar causes your pancreas to secrete a large amount of insulin to metabolize the sugars you just ate, which often causes your blood sugar to drop again. This is the yo-yoing effect that hypoglycemics often feel - from high energy to low energy. Complicating matters is something called insulin resistance, which is when the body becomes tolerant to the level of insulin your pancreas produces, resulting in its inability to digest and absorb carbohydrates effectively. This may eventually lead to diabetes. Insulin resistance can be caused by ingesting too much refined sugar or by a chromium deficiency.

Causes of Hypoglycemia

By and large, the most common causes of hypoglycemia are poor eating habits coupled with chromium deficiency. Hypoglycemia can be caused by other medical problems like hyperthyroidism, pancreatic tumours or improper use of diabetes medication. Most people who suffer from hypoglycemia do not have any complicating medical conditions. In these cases, poor eating habits or food sensitivities cause hypoglycemia. Hypoglycemia is made worse by stress because it can cover the body’s hunger signals and deplete the adrenal glands. A common response to stress is to drink coffee, which depletes chromium.

Symptoms Associated With Hypoglycemia

Other symptoms of hypoglycemia are irritability, anxiety, nervousness, sudden fatigue, cold sweats, shaking, inability to concentrate and heart palpitations.

During the night, hypoglycemia can prevent sleep. Some hypoglycemics may use a glucometer to measure their blood sugar and adjust their diet as necessary. This is a good tool to judge whether or not dietary changes or modifications in your supplement regimen are working.

Weight gain often occurs with hypoglycemia. Firstly, the cravings it produces result in overeating. Secondly, since the body cannot fully metabolize those carbohydrates ingested properly, they are stored as body fat. This is why chromium has a deserved reputation in supporting weight loss.

To help to regulate blood sugar, maintain a regular sleep cycle, eat regular meals, exercise, avoid constant noise or stress or other activities that exhaust the body and worsen blood sugar imbalances.

Supplements That Help Hypoglycemia

Chromium's Role

Chromium is an essential trace mineral that your body needs to metabolize carbohydrates properly. It is just as essential as other minerals like calcium. Insulin needs chromium to function; without enough, it is like having a full tank of gas in your car, but no oil in it to allow the engine to move and drive the car forward. Unfortunately, chromium is very difficult to get from food these days due to soil depletion. A convenient way to get enough is by taking a chromium supplement. The most active and absorbable form is chromium picolinate, which is available in 200mcg and 500mcg potencies. Taken with meals, it will help ensure that your insulin has the cofactor it needs at the right time during the digestive process.

Dietary Tips For Hypoglycemia

Dietary recommendations for hypoglycemia are as follows. Avoid the consumption of coffee, tobacco, alcohol, processed foods, refined foods, dried fruit, saturated fat, soft drinks, food colourings and preservatives. If you drink fruit juice, dilute it half and half with water. As a substitute for white sugar, use Stevia, barley malt, molasses and brown rice syrup. Eat many small meals each day and have a snack before bed. Avoid any foods that you are sensitive to.

Other Nutrients & Supplements For Hypoglycemia Support

Fibre, protein and essential fatty acids are important parts of the hypoglycemic diet because they slow the rate at which sugar goes into the bloodstream. Use fiber supplements like psyllium husks or flax seeds a half hour before eating to balance sugar levels. Eat lots of vegetables in the raw or steamed form. Good protein sources include low fat dairy products, fish, nuts, seeds, soy products, turkey and chicken. Protein powder supplements can be used for snacks or as part of a meal, when time is scarce. Use an essential fatty acid oil blend or flaxseed oil daily. Many hypoglycemics are deficient in essential fats.

Living with ongoing bladder discomfort can be physically and emotionally draining, especially when symptoms are unpredictable and impact daily routines. Finding ways to feel more comfortable and in control often requires a combination of lifestyle adjustments, dietary awareness, and targeted support. As a result, many people are exploring interstitial cystitis (IC) support through natural approaches that aim to soothe irritation, reduce inflammation, and promote urinary tract health. In this article, we'll explore practical strategies to help you support your body. 

Symptoms of Interstitial Cystitis

Some patients report urinating more than 50 times a day when symptoms are severe. Pain on intercourse (dyspareunia) may also be present. These symptoms will range, depending on the individual, from mild discomfort to severe, debilitating pain that can radiate to the lower abdomen/pelvis, low back and thighs. Menstruation can aggravate symptoms in the majority of women, as well. There are often periods of flare- up and remission. Interstitial cystitis is more common in individuals with IBS, spastic colon, hysterectomy, rheumatoid arthritis, fibromyalgia, hay fever, asthma, and food or medication allergies.

Diagnosis Difficulties

Interstitial cystitis remains poorly understood and difficult to diagnose. Clinicians rule out other conditions before confirming a diagnosis. Doctors classify it as a diagnosis of exclusion. For example, urinalysis results in individuals with interstitial cystitis are normal, ruling out urinary tract or bladder infections. Tests for endometriosis, as well as STD's or vaginitis, are also commonly included in the work-up of these symptoms. A small percentage of individuals, when tested, will be positive for Hunner's ulcers, as well as reduced bladder capacity. If either of these findings is present, it is definitive for IC. It is important to understand that if you are negative for these findings, it does not rule out IC. Physicians may use cystoscopy or potassium sensitivity testing. These tests assess bladder permeability and support IC diagnosis. Patients often show bladder wall inflammation and small hemorrhages.

Causes of Interstitial Cystitis

Researchers have not confirmed a single cause of interstitial cystitis. Treatments focus on restoring bladder epithelial integrity. They also aim to reduce inflammation throughout the bladder. An increase in bladder permeability allows components of urine to penetrate and irritate the bladder. It has been suggested that this change in permeability is due to a deficiency in glycosaminoglycans (GAGS) in the bladder epithelium. Several studies have confirmed that patients with IC do have a deficiency in GAG. Another theory has to do with inflammation, and again, findings have shown an increased number of B cells, T cells, plasma cells, neutrophils, eosinophils, mast cells and interleukin-6, an inflammatory cytokine, in the bladder tissue of IC patients. The most likely explanation for IC is that it is a combination of these processes and more going on simultaneously. Given the trends with the incidence of IC, it is also well accepted that there is an autoimmune link.

Interstitial Cystitis Support Options

Treatment, once again, is difficult because it must be based on symptomology and less so on the cause of the disease. That being said, the common symptoms can be alleviated with a variety of lifestyle and therapeutic interventions. About half the patients who suffer from IC have noticed that highly acidic foods, like citrus fruits, tomatoes and vinegars, exacerbate symptoms. Many of these individuals find it helpful to avoid these foods. Avoidance of beverages, such as coffee, tea, and or carbonated/alcoholic drinks can also be helpful in reducing symptoms (A modified Elimination Diet). In terms of conventional medicine, dietary modifications are usually standard therapy, potentially combined with the very few medications approved for the treatment of IC, with guarded expectations. Surgical interventions are possible, but considered a last resort, as they are often associated with relapse, persistent pain and additional surgery.

Natural Support Options

Natural therapies may reduce interstitial cystitis symptoms and flare-ups. Colostrum supports bladder lining repair and immune function. Glucosamine sulfate and N-acetylglucosamine help restore glycosaminoglycans. Serrapeptase enzymes may reduce inflammation and pain. L-Arginine, commonly used for blood pressure, has also been studied for its ability to decrease inflammation and symptomology in IC patients, as has vitamin A. Do not use vitamin A in high doses if you are attempting to get pregnant. Quercetin may help to alleviate inflammation by inhibiting mast cell activity and the release of damaging inflammatory mediators. Other herbs to consider include Berberis, Zea Mays and Marshmallow Root.

Irritable bowel was at one time thought to be caused solely by emotions like stress and nervousness. While these emotions can play a role in the development of IBS, as they do in many conditions, other factors such as diet, infection by harmful bacteria or parasites and food allergies play a larger role when someone develops this frustrating illness. Let's explore symptoms associated with IBS and supplements that can help. 

This common condition is the number one reason for a family physician to refer to a specialist. The reason for this is that irritable bowel symptoms mimic those of inflammatory bowel conditions like Crohn’s disease and ulcerative colitis. IBS does not make visible lesions in the bowel. The causes of irritable bowel are an overgrowth of harmful microbes, poor diet, emotions and food sensitivities. The bowel reacts to these irritants with strong intestinal contractions.

Symptoms Associated With IBS

Symptoms of IBS are nausea, spastic diarrhea, episodes of constipation, pain, bloating, belching and flatulence. The stool can be mixed with mucus. Stress and anxiety can trigger attacks.

IBS Supplements & Treatment Options

Medical Intervention

IBS is conventionally treated with antispasmodics, anti-diarrheals, antidepressants and tranquillizers. There are many side effects to these medications, and they can cause dependency. They do not cure IBS; rather, they only stop the symptoms. Drugs such as antibiotics, corticosteroids, cholestyramine and sulfasalazine aggravate malabsorption in IBS patients.

Natural IBS Supporting Supplements

Natural treatment of IBS involves: treating the underlying microbial imbalance in the intestines, ensuring adequate fibre intake, enhancing the health of the intestinal lining, and eliminating potentially allergenic foods.

Underlying microbial infections can contribute to irritable bowel syndrome symptoms. Parasites, Candida, and harmful bacteria must be identified and treated for lasting recovery. Stool testing can detect parasites, yeast, and other microbes. Clinicians may use targeted herbal or antimicrobial therapies based on results. If you and your practitioner suspects parasites, then a combination of wormwood, cloves and green hull black walnut extracts can fight parasites in each of their life cycle stages.

Acidophilus is crucial to restoring a healthy balance of friendly bacteria in the gut. You can use a combination of caprylic acid, bentonite, and psyllium along with acidophilus to fight candida.

One species of Bifidobacteria (B. infantis) has also been found to relieve many of the symptoms of IBS. A number of multi-strain probiotic supplements will include this strain.

You can also consider Bioxy Cleanse, oregano oil and grapefruit seed extract as they will help fight most types of pathogenic organisms that can affect the gut.

Fibre intake is crucial to recovery from IBS. It helps to cleanse toxins from both the large and small intestines that can cause irritation and create an environment in which parasites and candida proliferate. It also provides sufficient bulk to reduce the cramping which causes much of the pain. Use psyllium fibre powder; it is effective and tolerated well by most people. Ensure that you drink an extra glass of pure water after each dose, as this will improve its effectiveness. If you are gluten intolerant, use a gluten-free fibre like apple pectin, grapefruit pectin, flax meal, or a rice-based fibre supplement.

Supplements To Support Intestinal Lining During IBS

IBS can damage the intestinal lining over time. This damage can increase irritation, reduce nutrient absorption, and contribute to leaky gut. It may also worsen food sensitivities and immune reactions. Use DGL (deglycerhizinated licorice) lozenges and aloe vera juice to reduce irritation during a flare-up. Nutrients such as glutamine, colostrum, and N-acetylglucosamine (NAG) help support intestinal repair. High-quality acidophilus supplements can also help restore healthy gut flora.

Diet & Lifestyle Support

Food sensitivities should be assessed. Elimination and rotation diets can be used for treatment. Pay close attention to what foods cause more irritation than others. Many people find that keeping a log of this information helps them identify and eliminate allergenic foods from their diet. Since leaky gut can play a role in aggravating food allergies, follow the same protocol above for improving the health of your intestinal lining. See the table below for specific dosages.

The most important dietary enhancement for IBS is increasing dietary fibre. Do this by eating lots of vegetables, fruits and legumes. Use ground flaxseed, psyllium and oat bran as daily fibre sources. Do not use wheat bran, which tends to be allergenic. Consume fermented products like yogurt, kefir, quark, buttermilk and natural cheeses to replenish the friendly bacteria that assist with nutrient digestion.

Important Information

Do not use the following foods because they irritate the intestine: unfermented dairy products, wheat, animal fat, caffeine, carbonated drinks, chocolate, candy, processed food, additives, preservatives, citrus fruits, spices and sugar-free foods.

Drink lots of filtered water to balance fluid losses due to diarrhea. To counteract stress, do regular exercise and deep breathing exercises. Undergo counselling to deal with emotional triggers. Take time to enjoy your food, chew well and eat in a comfortable environment. Use a hot pack over the abdomen to provide more blood to the digestive organs.

Understanding Obesity

A person is considered obese if their weight is 20% over the normal weight for their age, sex, build and height. Unfortunately, 80 million North Americans fall into this category. Many medical conditions are brought on or worsened by excess weight. They include: joint problems caused by the need to bear excess weight, circulatory disturbances, depression, diabetes, gallbladder disease, heart disease, hernias, hypertension, infertility, kidney disease, sleep apnea and skin infections.

What Causes Obesity?

Yo-yo dieting leads to obesity by making the body more efficient at storing fat and altering normal appetite signals. Emotional factors, such as grief or stress, can contribute to obesity by the use of food as a coping mechanism.

Medical conditions that lead to obesity include:

• Hypothyroidism
• Diabetes
• Hypoglycemia
• Candida 

The use of medications, such as antidepressants, cortisone and oral contraceptives, may cause obesity by increasing appetite or decreasing metabolism. Pregnancy causes weight gain in order to provide nourishment for the fetus and nutrient stores for breastfeeding. It is normal and should not be limited as long as the woman is eating a well-balanced diet. Genetics also plays a role in determining your body type and metabolic rate.

Obesity Support Tips

Diet Support For Obesity

Dietary advice regarding weight loss is plentiful; just go to your local bookstore. The caloric theory states that: If you take in more calories than your body requires, it will store them as fat; if you take in less calories than your body requires, it will metabolize energy stores to make up the difference. The key is to alter your caloric intake by only small amounts and increase your metabolism. Skipping meals or starving yourself actually slows metabolism by signalling to the body that food is scarce. Exercise is essential in order to stimulate the body to burn fat and build lean tissue.

Other theories believe that you can eat as much as you want as long as the food contains less fat and no simple sugars. The diet should also contain vitamins and minerals that are necessary for fat burning, such as vitamin B5, vitamin B6, vitamin E, lecithin and essential fatty acids.

Another theory believes that hidden food allergies can lead to obesity. Irritating food proteins cause small amounts of inflammation, as the body attempts to neutralize the irritants and can downregulate metabolism. Eliminating the most common food allergens, milk, wheat, corn, eggs, chocolate, soy and yeast, can be an important part of weight maintenance in some individuals.

The reason that there are multitudes of weight loss theories is that everyone is an individual, and what works for some will not work for others. The key is to look at the maintenance of normal weight as a lifestyle change, not just as a diet that will be over in a given amount of time.

Lifestyle Support For Obesity

General healthy eating habits and nutritional supplements can enhance weight loss. See a health professional to ensure that there are no medical conditions that are causing you to gain weight. Then detoxify the body to make sure it is working to capacity. Have a positive mental outlook and deal with stress effectively. Start moderate exercise that is maintainable in your daily routine. Remember, healthy weight loss is no more than 2-4 lbs weekly.

Water is a very important nutrient because it flushes waste products from the body and prevents dehydration. Drink 2L of filtered water or herbal teas daily. A large part of your food intake should be whole grains and vegetables because they are rich in nutrients and enzymes, and help to stabilize the blood sugar. Increase your consumption of tofu, legumes, nuts and seeds. Vegetable protein is lower in saturated fat than animal protein. Nuts and seeds are a good source of protein and contain essential fatty acids. These fats actually increase the metabolism of stored fats. Use unrefined, cold-pressed nut and seed oils made from flax seed, walnut, hemp seed and pumpkin seed. Water-soluble fibre, like pectin, psyllium and inulin, is found in fruits, vegetables and whole grains. Fibre is an appetite suppressant and binds bile to prevent the reabsorption of fats in the intestine.

Healthy eating involves avoiding lots of food that is easily available in our society. Limit your intake of white flour products, processed foods, junk foods, candies, fried foods, hydrogenated fats, simple sugars and alcohol.

What Are Uterine Fibroids?

Fibroids are benign growths of muscle tissue in the uterus. They are very common among women from age 30 until menopause. At menopause, decreasing hormone levels cause the fibroids to shrink. Many women have asymptomatic fibroids, and the severity of symptoms does not correlate with the number or size of the fibroids.

What Causes Uterine Fibroids?

Fibroids grow when high estrogen levels stimulate them. Anything that increases estrogen can worsen fibroids. For example, oral contraceptives, pregnancy, high stress levels, a diet high in meat, a diet high in saturated fat and obesity can stimulate fibroids.

Key Symptoms of Uterine Fibroids

Symptoms of fibroids include:

• Heavy menstrual bleeding
• Menstrual cramps
• Abdominal bloating
• Spotting between periods
• Anemia
• Pain during intercourse
• Constipation
• Bladder irritation

How Can I Treat Uterine Fibroids?

Conventional Treatment Options

Conventional treatment is only recommended if the fibroids are large or the symptoms are severe. Several different techniques can be used to remove the fibroids, but unless estrogen levels decrease, there is a 50 percent chance that they will return. Natural therapies are aimed at decreasing estrogen levels to shrink fibroids and prevent their recurrence.

Natural Treatment Options

Two important organs tasked with processing and regulating hormones are the liver and the bowels. Our bowels are responsible for removing excess hormones – so to optimize the bowels and liver's functioning, it’s important to cleanse and detoxify regularly. Another option is to apply castor oil packs to the abdomen on alternating days so as to ease fibroid symptoms and increase hormone processing.

You can also minimize estrogen through diet. Limit red meat, chicken, and dairy products, as well as coffee, black tea, chocolate, and cola, the latter of which contain methylxanthines and promote fibroid growth.

Foods that should be eaten include soy products. Soy contains plant estrogens that help to balance estrogen levels. Foods rich in vitamin K should also be eaten to reduce excess bleeding. These foods include leafy greens and seaweeds. Use essential fatty acids, found in flax, walnut and pumpkin seed oil, because they are anti-inflammatory and decrease cramping.