Histamine Intolerance: A Dietary Overview
May 31, 2022
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An overview of Histamine Intolerance from a dietary perspective. What it is, how to manage it, and what it means to eat ‘low-histamine’.
An overview of Histamine Intolerance from a dietary perspective. What it is, how to manage it, and what it means to eat ‘low-histamine’.
A Functional Nutrition Perspective on managing GERD, Acid Reflux, and Heartburn using dietary and lifestyle intervention.
Key differences in functional algae species Spirulina and Chlorella and how to incorporate them in recipes
There are so many popular diets that range from ‘fad’ to ‘therapeutic’. Here’s my take on defining the parameters from a nutrition perspective. The world of ‘diets’ is WILD. There are so many eating patterns available; some with too-good-to-be-true promises and many with wonderful health benefits. As a nutritionist, I find merit and therapeutic usefulness in many ‘diets’ depending on your symptoms and concerns. I’m not here to tell you ONE diet is right for everyone. Instead, I’ll help break down some popular diets and their ‘rules’ so you can make an informed decision about the best nutrition strategy FOR YOU. There is no established optimal diet for humans; but eating choices can drive us closer or further from health. Here’s a look at some popular diets and eating patterns: Anti-inflammatory: A primarily plant-based diet used to address chronic inflammation and associated health conditions such as type 2 diabetes and cardiovascular disease. An anti-inflammatory diet typically includes large amounts of phytonutrients and antioxidants. This is considered a sustainable long-term eating pattern. Gluten-free: A therapeutic diet adopted by individuals with celiac disease or gluten intolerance that excludes all gluten-containing grains such as wheat, barley, and rye. This may be a lifelong commitment for those who have a reaction to gluten. Due to cross reactivity, those who follow a gluten-free diet may also adhere to dairy-free, corn-free, and soy-free choices. Mediterranean: A traditional diet common among individuals living in the Mediterranean region that consists of fruits, vegetables, nuts, seeds, olive oil, and whole grains. The Mediterranean diet has a lot of similarities to an anti-inflammatory diet. It has been greatly studied due to the long life expectancy and health of people native to the region. Ketogenic (keto): A high-fat, very low-carbohydrate diet used to promote weight loss and address neurological conditions such as pediatric epilepsy. The keto diet doesn’t necessarily restrict any categories of foods, but requires food choice based on macronutrient ratio. Some individuals thrive on a ketogenic diet, while others don’t do as well. For women, a cyclical keto approach may be a better option. Paleolithic (paleo)/ Primal: A dietary pattern inspired by the diets of hunter-gatherers of the paleolithic era that consists of lean meats, fish, healthy fats, vegetables, and certain fruits. The Paleo movement gained traction in the Crossfit community. It has since evolved, with some paleo proponents changing the ‘rules’ around things like legumes. Carnivore: An extreme version of the paleo diet that focuses on ONLY animal-based foods. This means all meats, eggs, fish and shellfish, and some dairy. The carnivore diet is more of a therapeutic diet in that in limits all potential anti-nutrients from plants. It is actually quite simple, and with proper planning, does supply adequate nutrition. PLANT-BASED: A blanket term that may or may not mean a diet built exclusively from plants. The choice to eat plant-based may come from moral and ethical reasons as much as health. Often, a plant-based diet falls within one of these subcategories: Pescatarian: A primarily plant-based diet that eliminates most animal sources of protein except for fish and shellfish Vegan: A strictly plant-based diet that restricts all animal-sourced foods and products Vegetarian: A dietary pattern that restricts meat, poultry, and fish but allows other animal products such as dairy, eggs, and honey Macrobiotic: A vegetarian diet based on the principles of Zen Buddhism. This diet is rich in whole grains, legumes, and seasonal produce thought to balance the elements of yin and yang within. In studies, this diet has been shown to be unsafe for children (and nursing mothers!) and can result in nutritional deficiencies. Breaking Down Therapeutic Diets: Most of these popular diets are used on a short-term basis (2-9 months) for healing specific conditions. After the initial restriction, new foods are added in to resume a more balanced approach to food. Elimination: While there are many iterations of an elimination diet, most will limit the top allergens (dairy, eggs, wheat, and soy) followed by a systematic reintroduction to better understand how each food group affects physiology. Whole30: An elimination diet over a 30-day period that focuses on whole, unprocessed foods and minimal additives. The Whole30 has a psychosocial component, helping participants to break unhealthy eating patterns, stop stress-related and comfort eating, and reduce emotional food attachments. Autoimmune Protocol: An advanced elimination diet that restricts all grains, seeds, nuts, nightshade vegetables, legumes, dairy, and eggs. The AIP Diet has been studied as a treatment for Inflammatory Bowel Disease, Hashimoto’s Thyroiditis, and other autoimmune conditions. It closely mimics the Wahls Protocol, developed by Dr. Terry Wahls for the treatment of MS. Low-FODMAP: An elimination diet that limits fermentable carbohydrates. FODMAP stands for Fermentable Oligo- Di- and Mono-saccharides and polyols. This diet was developed at Monash University as a therapeutic intervention for IBS, SIBO, and other functional bowel disorders. Low-Histamine: A diet that limits high-histamine foods. This diet is helpful for those with reactions to histamines (allergies). True histamine intolerance affects only about 1% of the population. However, this diet can be helpful for taming an overactive immune response. Specific Carbohydrate: A grain-free, sugar-free, lactose-free diet first developed by Dr. Sydney Haas for Inflammatory Bowel Disease (IBD). This diet is meant to help rebalance the gut microbiome and increase oral tolerance. Low-Glycemic: A diet that limits foods based on the glycemic index. The low-glycemic diet is a therapeutic intervention for Type II diabetes and heart disease. Anti-Candida: An elimination diet that limits simple sugars and other carbohydrates that feed the yeast species, Candida Albicans. This diet is a short-term intervention paired with anti-fungals to eradicate systemic yeast infections. Other Popular Diet Fads & Trends: Here are a few other diet trends you may have heard about… Celery Juice – The ‘Celery Juice Diet’ is really just a morning habit of drinking 16 ounces of fresh celery juice every morning. Introduced by The Medical Medium, and popularized by the likes of Goop and Well&Good, this trend claims to yield weight loss, lowered inflammation, and ‘restored health’. It’s nothing short
“What is a Healthy Diet?’ is a question I get asked all the time. The truth is, there is no short answer. The World Health Organization defines a healthy diet as an eating pattern which “helps to protect against malnutrition in all its forms, as well as [chronic] diseases such as diabetes, heart disease, stroke, and cancer.” To me, that leaves a lot on the table. So often, the word diet alone makes us think about restriction and discipline. I prefer the greek term, Dieta, meaning ‘way of living.’ Our daily eating pattern is shaped by much more than just avoidance of disease or malnutrition— things like personal beliefs, preferences, socioeconomic status, and importantly, lifestyle. There is no established optimal diet for humans; but eating choices can drive us closer or further from health. Here are some things I consider when defining a ‘healthy diet’: Nutrient Density. Nutrient density is the amount of micronutrients relative to calories in a food. This is different than energy density (which refers to foods with high-calorie per gram ratios). Processed foods tend to be “empty” and low in nutrient density in that they offer a lot of calories and fewer micronutrients. The first step in establishing a healthy diet is replacing processed foods with nutrient-dense whole foods. This includes fruits, vegetables, whole grains, nuts, seeds, beans, legumes, and protein. Individuality. I agree with the WHO that a truly healthy diet should be protective against chronic, preventable disease. When your food choices are negatively impacting body systems; you are limiting general wellness. This includes cognitive function, growth and development, immune health, reproductive function, healthy skeletal and muscular systems, organ function, and energy production. However, these ‘protective’ food choices can look different based on your unique biochemistry. [For example, some individuals may consume legumes to prevent diabetes while others will need to avoid beans to prevent immune overstimulation.] There is no “good” or “bad” food. Sustainability. Beyond ecologic sustainability, a healthy diet is one that you can sustain over the long term. Restrictive diets (whether measured by calorie or food group) can lead to disordered eating patterns, weight cycling, and mood dysregulation. A healthy diet should be realistic and enjoyable, a true way of life. Ultimately, a healthy diet is one which makes you feel GOOD over the long term. It will likely change based on health goals, activity level, age, food availability, and priorities. Lean into the seasons of life and thrive wherever you are by defining your personal eating strategy. Consider the nutrient density, individuality, and sustainability in short and long term increments and adjust as needed. Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber If you find yourself out-of-awareness with what foods are right for you, I recommend reaching out to a dietician or nutritionist for help. A functional medicine practitioner can look at your diet in the context of your overall health and help determine an optimal eating strategy that fits the “Healthy Diet” construct. Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!
Curious about eating according the MIND diet? Try these 5 Anti-Inflammatory Recipes that incorporate brain-boosting ingredients like berries, salmon, avocado, kimchi, and turmeric. When it comes to brain health, there are certain key nutrients to include in your diet. Anti-inflammatory nutrients like Omega-3 fatty acids, antioxidants, and fiber are essential to maintaining mental flexibility long into old age. Dr. Daniel G. Amen’s MIND diet is based on minimizing major risk factors that threaten brain health. Read more about the BRIGHTMINDS risk factors here. When it comes to inflammation, limiting inflammatory triggers can be as important as boosting anti-inflammatory nutrients. The first step is eliminating vegetable oils, dairy, gluten, and refined sugar. Instead focus on healthy fats from avocado oil or olive oil; plant-based milk; gluten-free grains; and natural sweeteners like stevia or monkfruit. Of course, the easiest way to maintain a healthy plan is to prepare food you are EXCITED about and look forward to. Try incorporating a few of these Anti-Inflammatory Recipes on the MIND diet to ignite that passion within. My Picks: 5 Anti-Inflammatory Recipes on the MIND Diet 1 – Orange Turmeric Overnight Oats by Dishing out Health Gluten-free whole grains like oats provide beneficial soluble and insoluble fiber. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease. When paired with orange, you are also getting a healthy dose of Vitamin C to support healthy circulation. Turmeric is a potent antioxidant-boosting spice. 2 – Blueberry Beet Chia Bowl by That Clean Life The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Chia seeds offer healthy fats and fiber! Bonus: Sprinkle on some pumpkin seeds for zinc, magnesium, and manganese. 3 – Spicy Salmon & Broccoli Quinoa Bowl by Wellness for the Win Simple is delicious! Make things really easy with a 30-minute meal of baked salmon, roasted broccoli, and quinoa. Salmon is a potent source of the omega-3 fatty acids EHA and DPA. Good quality fats are associated with a lower risk of developing dementia. Broccoli helps support liver health (detoxification); while Quinoa has more healthy fiber. 4 – Kimchi Scrambled Eggs – by The Spicy Heo Egg Yolks are an important source of choline and phosphotidylserine. These nutrients help ensure proper neurotransmission and axon development. Kimchi is a functional probiotic food that supports gut health. This is one of my favorite ways to start the day with a brain-boosting, anti-inflammatory meal on the MIND diet. 5- Sardine & Avocado Salad by That Clean Life Did you think you’d make it through this list without a sardine recipe?? Hah! Truly, sardines offer such high amounts of Omega-3 fatty acids per serving, that I couldn’t not include them on an anti-inflammatory recipe list <<Why I Love Sardines>>. You’ll get bonus points for leafy greens (spinach), cruciferous vegetables (radish), and monounsaturated fats (avocado). Don’t knock it til you’ve tried it! Complete MIND diet Meal Plan Want more? Download my Brain Health Meal Plan which has the following features: Healthy Fats Good quality fats are associated with a lower risk of developing dementia. This plan is rich in monounsaturated fat and polyunsaturated fat from olive oil, avocado, salmon, nuts, and seeds. It is lower in saturated fat, meats, and dairy products. Olive oil is the main source of fat and contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for the immune system and inflammatory responses. Antioxidants The antioxidants in berries are thought to benefit brain function by protecting the brain from oxidative stress. Berries reduce inflammation that would otherwise damage the body’s neurons, they are high in fiber which boosts digestive health, and a higher intake of flavonoids appears to reduce rates of cognitive decline in older adults. Vitamin E is found in nuts, plant oils, seeds, and leafy greens, and is a very potent antioxidant associated strongly with brain health. The plan also includes vitamin C which has been found to help neurons cope with aging. Fiber This plan provides at least three servings of whole grains daily, green leafy vegetables, nuts, berries, and beans providing up to 45 grams of fiber per day. Increased whole-grain intake is linked to a reduced risk of cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease. Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber Free Anti-Inflammatory MIND DIET Meal Plan: Want a meal plan to help maintain Brain Health? Click here to get Kate’s Brain Health Meal Plan that includes recipes anti-inflammatory recipes on the MIND Diet that supply healthy fats, antioxidants, and fiber! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!
Do you struggle with poor digestion? That can show up as bloating, gas, or pain after meals. When things aren’t moving like they should (#poopproblems), we’re often quick to jump to medications or supplements to promote a bowel movement. However, there are simple habits you can put in place to improve digestion naturally and prevent the slowdown in the first place! First, Let’s Take a Look at Digestion Digestion starts before you take a bite of food. Your senses (like smell & sight) tell your brain to start to release chemicals in a downstream cascade that prepares your stomach for breaking down and absorbing food. One hormone, ghrelin is responsible for making us feel hungry. When it is activated, we also begin making more stomach acid and releasing more digestive enzymes from the pancreas. As soon as food hits your tongue, you begin digesting it with salivary enzymes. These enzymes are primarily responsible for breaking down fats and carbohydrates in your meal. Have you ever chewed a piece of bread beyond recognition and noticed it starts to taste very sweet? .. That’s because the amylase is at work breaking polysaccharides down into di- and monosaccharides, like glucose! When food reaches the stomach, we rely on stomach acid and enzymes to further chop it up into tiny particles that we can absorb in our small intestine. If your stomach is not acidic enough, you are prone to more food-borne illnesses and you likely won’t assimilate b-vitamins as well. If your pancreas doesn’t release enough enzymes, you may have trouble breaking down proteins. If these peptides make their way to your small intestine, you end up with gas, bloating, or other digestive distress. Shew-wee! There’s a lot going on in our body underneath our awareness SO, What are some things we can do to ACTIVELY improve digestion naturally? 1- Take Part In Food Preparation OK, so if digestion starts happening chemically before we even eat, doesn’t it make sense this should be an active part of the meal? Take time to smell the food as it is cooking, aesthetically plate your colorful veggies, and mindfully participate in the prep. If you’re on the run, or grabbing takeout, even just a few moments of pause before digging in can be beneficial. Say a note of gratitude, take in the aroma, and appreciate the beauty of the meal before you. 2- Distraction Free Eating One of the worst things you can do for your digestive health is try to accomplish other tasks while eating. Turn the TV OFF, put the phone down, and schedule a work break to eat. As I mentioned, your BRAIN is involved in the digestive process; so don’t hinder its role! When you’re not distracted while eating, you also tend to better connect with your hunger and fullness cues. 3 – Avoid Liquids at Meal Time You know that old “weight loss hack” to guzzle a glass of water before your meal to make you feel full?: Don’t Do This! When you drink water close to meal time, you dilute your stomach contents. Therefore, you have less potent stomach acid and enzymes (remember how important those are?!). If you’re consuming liquids while you’re eating, you also tend to poorly chew your food and reach for the liquid to ‘wash it down’. Try to consume your water and other liquids at least 30 minutes before or after meals. 4 – Chew Your Food The simplest ‘hack’ for better digestion is really just to do a better job of chewing your food. Have you ever counted your chews? Most people chew less than 7 times before swallowing. Aim for closer to 30! It feels strange and a little silly at first, so practice at home (while mindfully eating). Putting your fork down between bites is another cue to help you spend more time on each bite rather than rushing through your meal. Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber How to Improve Digestion with Digestive Enzymes, Probiotics, and Other Supplements If you’ve got the above habits in place, and still need a little help with digestion, there are certain supplements that can help. Most are tailored to a specific need (re: Enzymes for certain proteins; Probiotics for diarrhea vs constipation; etc). If you need help figuring out the best supplement plan for you, schedule a consult with me. 1- Digestive Enzymes There are a number of different types of digestive enzymes. A general enzyme contains Amylase, Lipase, and Proteases to break down fats, carbohydrates, and proteins in your food. These are the same enzymes that your pancreas releases, they just give you an extra dose. Always take these WITH meals so they have food to act on. Some enzyme formulas also contain HCL or Betaine. These compounds make your stomach more acidic and can be very helpful for individuals who have chronically low stomach acid. There are various reasons for this including H.Pylori, Chronic PPI use, and autoimmune conditions. 2 – Specific Enzymes For those who are intolerant or sensitive to certain foods, you can take specific enzymes to breakdown those foods. The classic example is Lactase for those with Lactose Intolerance. (In fact, most “lactose free” products simply have the enzyme added). You can also take Gluten Enzymes for gluten sensitivity or Casein Enzymes for milk protein allergies. 3 – Probiotics Probiotics are strain specific. Meaning, each strain is helpful for different concerns. Taking a Lactobacillus Species can improve tolerance to dairy. Taking Sacchromyces Boulardii can be very helpful for diarrhea. L.Reuteri is a fantastic strain for improving overall gut health by changing the microbiome. 4 – Gut Soothing Supplements For acute gas, bloating, or stomach pain you can take herbal remedies to help calm and soothe the intestinal lining. Slippery Elm, Aloe Vera, and Marshmallow Root are all carminative herbs that improve gastrointestinal symptoms. If gut issues become chronic, you likely need a Gut Healing Protocol to correct underlying dysfunction. However, these supplements can also be used on
Is it a food sensitivity or a food allergy? (or a food intolerance??) Every time you take a bite of food, your body has a reaction. Many of these are normal and essential— you need foods to signal the release of enzymes and other chemicals in order for the digestion process to take place. But, there are other types of reactions that can be destructive: food allergies and food intolerances. This ties in the concept of oral tolerance. Food Allergy If you have a ✨FOOD ALLERGY✨, your immune cells have recognized a particular portion of a food as harmful and have produced a specific antibody to combat that food. Once the body has identified a food allergen, the immune cells will produce immunoglobulin E (IgE) antibodies each time it’s eaten. 🛑 90% of all IgE food allergies in the U.S. can be attributed to 8 food groups: milk, eggs, fish, shellfish, wheat, soy, peanuts, and tree nuts. Food Sensitivity Your immune cells can produce other types of antibodies such as IgG, IgM, and IgA in response to specific foods. This is considered a ✨FOOD SENSITIVITY✨. These non-IgE-related food sensitivities are far more common; and far less understood. Food sensitivity testing is not as reliable, and cross-reaction among food substances is difficult to discern. 😩 Food Intolerance A ✨FOOD INTOLERANCE✨ is a delayed and undetected food reaction. It does not directly involve the immune system secreting antibodies, but may cause the immune cells to get activated indirectly. Intolerances are usually due to the body not being able to process a component of a particular food. (For example: lactose intolerance due to lack of the enzyme lactase). Food intolerance likely means you are lacking an enzyme, nutrient, or organism that is needed to properly digest or metabolize a substance. Common intolerances to food substances include amines in fermented foods, phenols in food additives, fructose from fruits, and glutamate in MSG. Symptoms of food intolerance can be almost anything: brain fog, mood issues, bowel problems, weight gain, insomnia, joint and muscle pain, and more. Determining Food Sensitivities, Food Allergies, and Food Intolerances Lab tests for food sensitivities and intolerances are largely unreliable. Particularly if you have an autoimmune disease or a leaky gut, you may find tests show a LARGE amount of frequently eaten foods as “potential sensitivities”. The gold standard for determining your own individual tolerance is an elimination diet and reintroduction period. An Elimination Diet helps you take potential allergens out of your diet, and then systematically reintroduce them to pinpoint exactly WHICH foods are contributing to symptoms. Yes, it takes a LOT more work and diligence; BUT you get significantly more personalized information for crafting a nutrition strategy that best works for you. Not sure how to start? I got you. I wrote The Elimination Diet Guide to walk you through exactly how to do an Elimination (including phases of which foods to limit, which foods to reintroduce). Get The Elimination Diet: Want a free resource for increasing PHYTONUTRIENTS in your diet and supporting Liver Detoxification? Click here to get the Phytonutrient Spectrum Guide by the IFM curated by Dr. Deanna Minich. Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. Click here to schedule a free 15 minute phone consult with Kate! All Post Adventure Entertainment Movement Reading Recipes Research Shopping Travel Wednesday Words Wellness Food Sensitivities vs Food Allergies: Understand the Difference January 15, 2022/No Comments Is it a food sensitivity or a food allergy? (or a food intolerance??) Every time you take a bite of… Read More 5 Simple Food Swaps for Clearer Skin January 15, 2022/ It’s so frustrating to deal with acne, especially as an adult. Trust me, I’ve been there. You think you’re doing… Read More 8 Small Steps for Improving Fertility Naturally January 15, 2022/ If you’re a woman with a goal of having babies, fertility is probably on your mind. Sometimes it isn’t until… Read More A Functional Nutrition Perspective on Psoriasis January 14, 2022/ Psoriasis is a skin disorder showing up as excessive production of skin cells. The skin cells accumulate faster than they… Read More What does the Liver do? Detoxification explained. January 11, 2022/No Comments We think of our Liver as the MAIN DETOXIFICATION ORGAN. Yes, true. It actually has hundreds of functions including storage… Read More Complete Plant-Based Protein + Complementary Protein Explained January 9, 2022/ Not all proteins are physiologically equal. Some proteins are complete proteins, ie proteins that contain all nine essential amino acids.… Read More Load More End of Content.
Psoriasis is a skin disorder showing up as excessive production of skin cells. The skin cells accumulate faster than they are shed, resulting in patches of red skin, often covered with silvery scales. There is a strong immune correlation with psoriasis so things like stress, allergies, illness, infection, and inadequate nutrition with affect the immune system will also affect the onset or severity of psoriasis symptoms. Manifestation of symptoms is an immune response targeted to a localized area; if an insult occurs (scratch, sunburn, or other irritation) the body continuously tries to repair the skin by creating new cells. In chronic cases, own body’s own antimicrobial peptides trigger psoriasis: an autoimmune response. These peptides are meant to be protective (against harmful bacteria); but when antibodies are created they create an inflammatory mess. Much like any autoimmune disorder, inflammation is at the root of symptom manifestation. The more inflamed you are, the more likely you will have spillover into overt symptoms. With psoriasis, if you control the inflammation, you minimize skin flare-ups. Addressing Inflammation in Psoriasis Therapeutic foundations for treating inflammatory skin conditions are largely the same as for any inflammatory condition. We must reduce hyperactivity while allowing for normal responses. I.e. Immune BALANCE; not immune boosting or immune dampening. A great starting point is an Anti-Inflammatory Diet that minimizes inflammatory triggers while including plenty of anti-inflammatory nutrients. This means increasing consuming of Omega-3 fatty acids, phytonutrients, and fiber. We also must clean up the environment and avoid environmental triggers of inflammation. Nutrient Needs of the Skin For optimal healing, certain nutrients are important for repair and healing during and after a psoriasis flare-up. These include: Vitamin C, Zinc, and Vitamins A&E. Vitamin C: Vitamin C is important for proper development of collagen and skin tissue. It promotes elasticity and subdermal cell structure. Zinc: Zinc is antimicrobial and functions as an antioxidant. It plays a role in DNA synthesis, cell division, protein synthesis and in promoting the structure of proteins and cell membranes. Zinc is a cofactor in enzyme reactions converting essential fatty acids to anti-inflammatory prostaglandins (putting all that good Omega-3 to work!) Vitamins A&E: These fat-soluble vitamins promote skin cell differentiation and modulate dermal growth factors. Vitamin E is an important antioxidant; helping to minimize the damage from free radicals. Vitamin A and E seem to work better in tandem. >>Click Here to Shop Kate’s FullScript Bundle of all the skin healing nutrients<< Alternative Treatments for Psoriasis Psoriasis improves when exposed to sunlight, and UV Light Therapy has long been an effective method of treatment for acute cases. This may be due to increased availability of Vitamin D. Vitamin D modulates the inflammatory expression of antimicrobial peptides (all those things at work trying to heal the skin). With any skin condition, it’s important to maintain optimal levels of Vitamin D through sun exposure or supplementation (likely a combination). Related: Dietary Fiber: Understanding Soluble vs Insoluble Fiber The Functional Medicine Approach to Psoriasis Instead of first turning to pharmaceutical drugs (like steroids and immunosuppressants); we start with covering the basics. First, identifying potential allergens, toxins, and irritants (using dietary exclusion). Ongoing detoxification, gut support, and liver support. Repletion of nutrients integral to healthy skin expression. Targeted supplements to minimize inflammation and support a healthy immune response. And not-to-be-ignored lifestyle interventions like exercise, mindfulness, stress-reduction, and nervous system support. Key Lifestyle Considerations for Managing Inflammatory Psoriasis Exercise Physical activity lowers the stress hormone cortisol and increases endorphins, which improve immune tolerance. It activates parts of the brain which control our stress response and increases the availability of important anti-aninflammatory neurochemicals. Exercise has been shown to reduce inflammation and improve sleep quality, which can improve physical and mental stress. Find ways to participate in joyful movement to decrease muscle tension, lowering the body’s contribution to feeling anxious. Hydration Even mild dehydration can affect your skin. However, finding the right balance of fluid is important. Consuming large amounts of caffeine, either from coffee, caffeinated tea, or energy drinks can increase levels of anxiety and symptoms such as heart palpitations and jitteriness. Beverage options that include chamomile and turmeric may help reduce anxiety. Chamomile and curcumin in turmeric, both contain antioxidant and anti-inflammatory properties, which may help lower inflammation associated with psoriasis. Therapy Inflammation may require a multitude of approaches to be managed effectively. Along with a balanced diet, exercise, and adequate sleep, you may greatly benefit from seeing a mental health therapist for talk therapy or cognitive behavioral therapy. Click here to book a free discovery call with Kristen. Free Managing Stress & Anxiety Cookbook: Want 20 recipes to manage stress & anxiety? Click here to get Kate’s Stress&Anxiety Cookbook that includes recipes that supply adequate magnesium, B6, iron, and fiber! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. CLICK HERE to schedule a FREE 15-Minute Nutrition Consult with Kate to determine your best course of action!
We think of our Liver as the MAIN DETOXIFICATION ORGAN. Yes, true. It actually has hundreds of functions including storage of vitamins and minerals, producing and mitigating cholesterol, breaking down fat, making triglycerides, regulating blood sugar, and metabolizing amino acids. What is detoxification? The liver is responsible for transforming and clearing toxic substances from the blood. “Toxic products” refers to anything from microorganisms, contaminants, drugs, alcohol, pesticides, and our own metabolic end products. In our modern environment, we are exposed to toxins every day. Sometimes it is these external sources (medications, pesticides, chemicals, etc). But, the majority of toxins we deal with are a normal byproduct of our internal processes. Regardless of where they come from, our liver processes these toxins in the same way to ‘neutralize’ and eliminate them: a concept we know as DETOXIFICATION. Phase I Detox Detoxification happens in two phases. The first phase (PHASE I) is a biotransformation reaction facilitated by a specific class of enzymes called Cytochrome P450. Through oxidation, reduction, and hydrolysis reactions toxins are converted into more water-soluble compounds. Often, Phase I biotransformation creates even more reactive species and an increase of free radicals in the body. We rely on antioxidants during the intermediary stage to ensure our cells are protected. Nutrient deficiencies, heavy metals, liver damage, and some drugs can impair the CYP450 enzymes, slowing down Phase I detoxification. Phase II Detox In Phase II detoxification we conjugate the now transformed toxins into a fully water-soluble compound that can be excreted. The biggest four pathways of conjugation are: glutathionation, glucoronidation, sulfation, and glycination. Amino acids (or sulfur) are added to the already partially transformed toxins to “neutralize” them. Protein is vitally important to complete this phase (as that’s where we get these Amino acid co-factors). When Phase II is impaired, it can result in a ‘backup’ of fat-soluble toxins that get stored in our fatty tissue. Poor Phase II detoxification can mean hormone imbalances, recurrent infections, headaches, chemical sensitivities, and more. Phase III Detox While not an official phase of detoxification, Phase III is the final excretion of the fully water soluble compounds. They are transported from the liver to the intestines where they can bind with bile (and fiber!!) and excreted via the feces [or the kidney to be excreted through urine]. If you’re constipated, or dehydrated, you are NOT detoxifying well. Optimal Liver Detoxification – Diet and Beyond Clearing Up Misconceptions The liver is more like a filter than a sponge. It doesn’t absorb toxins and it doesn’t STORE toxins (that happens in fatty tissue). Instead, the liver stores important nutrients like Vitamins A, D, E, and K, Vitamin B12; minerals like iron, copper; and many of the cofactors required for the detoxification process. See why Liver is a SUPERFOOD?! Ensuring Optimal “DETOX” No, you don’t need to go on a juice fast to detox. In fact, when you are consuming only juices or ‘detox’ teas I would argue you’re putting yourself in a MORE reactive state since you aren’t providing the necessary amino acids to complete the conjugation. Further, when you are not consuming enough fiber, you will recirculate end products instead of eliminating them from the body! So, what ARE the best foods and nutrients to support Liver Detox? For Phase I, we need a number of vitamins and minerals to support the CYP450 enzymes. This includes manganese, Vitamin A, Vitamin B2, B3, B5, B6, B12, and folate. Antioxidants like Vitamin C, Vitamin E, Beta Carotene, Zinc, and Selenium are also important for handling the free radicals produced. For Phase II, we need the building blocks to attach to the transformed toxins. This includes glutamine, cysteine, methionine, and taurine. Glutathione is the “master antioxidant” because it plays a role in both Phase I and Phase II detoxification! The best diet for supporting optimal detoxification is one filled with a variety of colorful plants, nutrient-dense animal proteins, and adequate fiber. If you’re following a vegetarian (or carnivore) diet, you’ll need to be especially cognizant to include essential amino acids! Want a free resource for increasing PHYTONUTRIENTS in your diet and supporting Liver Detoxification? Click here to get the Phytonutrient Spectrum Guide by the IFM curated by Dr. Deanna Minich. Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. Click here to schedule a free 15 minute phone consult with Kate!