Autoimmune Diseases is food a cause?

Autoimmune diseases are on the rise.  So what exactly is an autoimmune disease?  Sarah Ballantyne, PhD explains it very clearly in her incredible book The Paleo Approach:

"Autoimmune disease is a result of the interactions between your genes and your environment - a perfect storm of factors that cause the immune system to be unable to distinguish self (you) from invader (not you)."

"Medical researchers still don't completely understand why or how people develop autoimmune disease, but what is known points to three key factors:

•  Genetic Susceptibility
• Infection, environmental triggers, or bad luck
• Diet and lifestyle"

The list of autoimmune diseases is long and nearly impossible to assemble a complete list of suspected autoimmune diseases, but the major ones are:

• Alzheimer's disease
• Amyotrophic lateral sclerosis (ALS; aka Lou Gehrig's disease)
• Chronic fatigue syndrome
• Chronic obstructive pulmonary disease (COPD)
• Dementia
• Lupus
• Epilepsy
• Fibromyalgia
• Chron's Disease
• Morphea
• Neuromyotonia
• Celiac Disease
• Parkinson's disease
• Progressive inflammatory neuropathy
• Schizophrenia
• Some forms of cancer

I admit, I haven't heard of many of these... Also the early symptoms of an autoimmune disease are "problems" most of us associate with day to day life which makes diagnosis a problem as they can be attributed to many other things not associated with autoimmune disease:

• Allergies
• Anxiety and depression
• Blood pressure changes
• Digestive problems
• Extreme fatigue
• Gallbladder disease
• Low blood sugar
• Malaise
• Memory problems
• Migraines
• Muscle or joint pain
• Muscle weakness
• PMS
• Rashes and other skin problems
• Recurrent headaches
• Resistance to weight loss
• Sleep disturbances
• Susceptibility to infections
• Swollen glands
• Thyroid problems
• Unexplained weight changes
• Yeast infections

However, if you have any of these symptoms, don't panic, it is not a foregone conclusion that you will develop an autoimmune disease if you have any of these symptoms.

Recently an article was published officially linking processed foods to autoimmune diseases such as multiple sclerosis and including alopecia, asthma and eczema.

A team of scientists from Yale University USA and the University of Erlangen-Nuremberg, in Germany say that junk food diets could be partly to blame for a sharp increase in these diseases.  They attribute the large amounts of refined and processed salt found in fast food to be one of the environmental factors driving the increased incidence of autoimmune diseases.  

Fast food restaurants and high availability of processed foods in supermarkets are the largest sources of sodium intake from refined salts.  The Canadian Medical Association Journal sent out an international team of researchers to compare the salt content of 2,124 items from fast food restaurants such as Kentucky Fried Chicken, Domino's Pizza, Burger King, McDonald's, Subway and Pizza Hut.  They found that the average salt content varied between companies and between the same products sold in different countries.

U.S. junk foods more often have twice the salt content of other countries.  In other countries, government-led public health campaigns and legislation efforts have managed to reduce refined salt levels, but the U.S. government has been reluctant to press the issue - letting the junk food companies free to do as they please, says Norm Campbell, M.D., one of the study authors and a blood pressure specialist at the University of Calgary.

The team from Yale University studied the role of T helper cells in the body.  These activate and help other cells to fight dangerous pathogens such as bacteria and viruses and battle infections.  Previous research suggests that a subset of these cells called Th17 cells, also play an important role in the development of autoimmune diseases.

The latest study discovered that exposing these cells in a lab to a table salt solution made them act more "aggressively".  They found that mice fed a diet high in refined salts saw a dramatic rise in the number of Th17 cells in their nervous systems that promoted inflammation.  They were also more likely to develop a severe form of a disease associated with multiple sclerosis in humans.

Lab tests revealed that salt exposure increased the levels of cytokines (proteins used to pass messages between cells) released by the Th17 cells as 10 times more than usual.

So, refined, processed and bleached salts are the problem.  Salt is essential to our health and is the most readily available nonmetallic mineral in the world.  Our bodies are not capable of processing refined sodium chloride as it has no nutritional value.  However, when a salt is filled with dozens of minerals such as rose-colored crystals of Himalayan rock salt or the grey texture of Celtic salt, our bodies benefit greatly when these types of salts are included in our diet.

"These mineral salts are identical to the elements of which our bodies have been built and were originally found in the primal ocean from where life originated," says Dr. Barbara Hendel, researcher and co-author of Water & Salt, The Essence of Life.  "We have salty tears and salty perspiration.  The chemical and mineral composition of our blood and body fluids are similar to sea water.  From the beginning of life, as unborn babies, we are encased in a sack of salty fluid."

"In water, salt dissolves into mineral ions.  These conduct electrical nerve impulses that drive muscle movement and thought processes.  Just the simple act of drinking a glass of water requires millions of instructions that come from mineral ions.  They're also needed to balance PH levels in the body."

So, it isn't a question of eliminating all salt from your diet, it is a question of using the RIGHT salts that will complement a healthy diet for optimal health and minimize your risk of developing an autoimmune disease.

Social Nutrition:  You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

 

Tailor made diets

If you have read The Enzyme Factor by Hiromi Shinya, MD you will understand the importance of enzymes.  If you haven't read it, I suggest you do - as soon as possible!  However, a new gene could hold the answer as to why some people are naturally slimmer than others - especially when it comes to eating carbs.

Researchers have found that a gene that makes a carb-busting compound has a huge influence on weight.  The official name of this gene is AMY1 also nicknamed the Atkins Gene.  This gene makesan enzyme that is found in saliva and begins the breakdown of starchy foods like chips, french fries, rice and pasta to aid with digestion.

The study has shown that people who have more copies of the gene made more of the enzyme and were more likely to be naturally slim.  Normally genes are thought of in pairs, some people will only have one copy of a gene, others will have two, three or even more.  In the case of the AMY1 gene, up to 20 copies are possible.

It is thought that people with fewer copies of the AMY1 gene will probably find it more difficult to
digest carbohydrates - and therefore, will be more likely to put on weight reports the journal Nature Genetics.

Researchers from King's College London and Imperial College London, said that in the future, dietary advice may have to be tailored to a person's digestive system.

Professor Tim Spector, the study's joint lead author, said:

"These findings are very exciting.  The next step is to find out more about the activity of this digestive enzyme and whether this might prove a useful marker or target for the treatment of obesity.

"In the future, a simple blood or saliva test might be used to measure levels of key enzymes such as amylase in the body and therefore shape dietary advice for both overweight and underweight people.

"Treatments are a long way away but this is an important step in realizing that all of us digest and metabolize food differently - and we can move away from 'one-size fits all' diets to more personalized approaches."

Well, where as I find this very encouraging, I, and several others, have been using tailored diets for years.  As Professor Time Spector says, we don't all digest and metabolize the same foods in the same way.  Food intolerances are proof of this, where as an apple might be a healthy food for one person, someone else may have an intolerance to apples meaning this fruit isn't a healthy option for that person.

Food Intolerances (NOT allergies), are often sneered at by the medical profession, but having had extensive experience in this field I am convinced that they play a huge part in a person's health, weight and general well being.

Food intolerances produce inflammation throughout the digestive tract which stops your body digesting essential nutrients, they provoke gas, bloating, constipation, diarrhea, headaches, weight gain, impossibility to lose weight, and a long list of other ailments which aren't considered illnesses - just annoying.  And it isn't just the usual culprits such as; nuts or gluten, a person can have an intolerance to broccoli or strawberries or even beef - it really does depend on each individual.

A simple food intolerance blood test can determine which foods you are intolerant to.  The rest is easy, eliminating those foods from your diet and incorporating a diet specific to your body and your needs results in:

• Easy weight loss which is easy to maintain
• All digestive issues disappear (gas, bloating, constipation, diarrhea, etc)
• Better sleep
• More energy
• Headaches disappear

In my experience, I have yet to find a better way to help someone reach optimum health.  It really does work.

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

Anxiety and how to eat your way out of it!

STRESS!!!!!!  ANXIETY!!!!!!!  Most of us are stressed and suffer from anxiety it seems to be an all too common problem nowadays.  Most of us are trying to do too much with too little time and we end up unable to sleep and attacking the cookie jar at 2am!

Unfortunately, these common problems don't have an easy solution.  Most people turn to medications such as anti-depressants, sleeping pills and tranquilizers, all of which are very dangerous if not used properly and can even worsen the problem.

There are several natural remedies that you can try; yoga, meditation, sophrology, relaxation techniques and food.  I am a firm believer in the power of meditation and sophrology incorporates both meditation and relaxation techniques.  However, you also have to have the time to dedicate to which ever you decide to incorporate into your life.  If you think you don't have the time, then think again.  How many evenings do you "vegetate" in front of the TV?  Use that time to practice your relaxation technique of choice.  The other thing you can do is to incorporate healthy eating habits into your life.

Going to bed on a full stomach may seem like a good idea, but it isn't at all.  For optimal digestion, the body needs to be in a vertical position so that gravity can help the digestive system process the food you have eaten.  If you fill yourself up before lying down your digestive system has to work a lot harder and the food tends to lie around waiting for too long before being properly processed.

Think about what you are going to eat for dinner.  Dinner = evening meal... usually going to bed afterwards.  Unless you are about to go to the nearest nightclub to dance the night away, dinner is usually the last meal of the day before going to bed.  Carbohydrates provide lots of instant energy, do you really need instant energy before going to sleep?  Try and make evening meals light, preferably vegetables.  If you are really hungry then you can incorporate a small peace of meat, fish or chicken, but you would be better off eating larger amounts of vegetables than filling up on animal protein.  Soups are a great evening option as the hot liquid is more filling.  So, avoid the pasta carbonara or the family sized pizza and go for grilled or steamed vegetables or a nice warm filling vegetable soup!

There are also several natural foods that you can incorporate into your diet to help fight anxiety.  These you can have at any time of the day - or night!

Cashew nuts:
Dr. Andrew Saul, who believes strongly in nutrition benefitting human health, says that 2 handfuls of raw cashew nuts provide the same mind boosting effect as a therapeutic dose of Prozac.  Cashews are one of the natural sources that are very high in Tryptophan, precursor to Serotonin - the feel good hormone - in the brain.

Cranberries:
Cranberries are considered a superfood.  They are rich in vitamins and phytonutrients, with a variety of antioxidants that are considered extremely beneficial for relieving stress.  Many experts also believe that peaches also enter this category, as they contain nutrients that seem to have a tranquilizing effect.

Acai Berries:
This is one of the newer superfoods, and one which has received a lot of attention in the press last year.  It is thought that Acai Berries have weight loss properties, however this has not been proven completely.  Acai Berries are, however, rich in phytonutrients like cranberries, and their antioxidant levels are off the charts!

Almonds:
High in zinc, a key nutrient in the maintenance of mind balance - they also contain iron and healthy fats.  Healthy fats are an important part of a balanced diet, low iron levels cause mental fatigue, which can contribute to anxiety and lack of energy.

Chocolate:
Especially pure dark chocolate with a minimum of added sugar and no milk - this is a great food for people who live with a high level of stress and anxiety.  chocolate reduces cortisol - a stress hormone that causes anxiety symptoms.  Pure dark chocolate has components that improve mood.

Maca Root:
This is not well known and isn't easy to find in your local supermarket, but you will find it in health food shops.  However, you can add ground maca root to several foods and drinks.  It is believed that this root has more phytonutrients than all the other fruits and vegetables, including magnesium and iron - two nutrients that are very important in controlling anxiety.  It can also be used for providing energy.


Social Nutrition:  You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

How to lose weight through exercise

I have often talked about the necessity to take regular exercise.  Exercise is essential for good health and can even ward off breast cancer amongst many other diseases such as type 2 diabetes.  However, many people only see exercise as a way to lose weight and then discover that it isn't as easy to lose weight through exercise as they originally thought.  Many people find that when they introduce strenuous exercise into their lives to lose weight, they actually don't.  More energy expenditure can lead to feeling hungrier and people think, well, I have done and aerobics class or been for a run, I can eat what I like!

So what do you need to do in order to lose weight through exercise?  Here are some handy tips:

Stay away from sports drinks:
Sports drinks contain salts and sugars to replenish what the body has lost through seating that water
(supposedly) can't replace.  The idea behind them is to bring your blood mineral level closer to it's normal level so that you can continue to workout as if you have just started.  However, many of these drinks are full of carbohydrates which means they also contain calories.  Sports drinks are only really advisable for professional athletes with a strict training program.  If you are working out 2-3 times a week, plane old water is enough or ONE bottle of natural coconut water is enough to bring your hydration levels back to normal.

Join a gym or go for the cheaper options?
I wrote a long time ago about NASA's idea of the perfect exercise for the body... basically what our bodies need is CONSTANT MOVEMENT.  Sitting at a desk all day is killing us all.  If you have a desk job, you really need to get up at least every half hour and move around, NASA found that if you are sitting at a desk for 8 hours a day 3-5 gym workouts a week do NOT get rid of the deadly effects of a sedentary lifestyle.  Exercise does not mean having to join a gym... you can go for brisk walks in the fresh air, housework (even if you hate it) is the perfect workout for the body - turn your daily chores into your own gym workout, even gardening - any type of activity that gets your heart working and your muscles moving.

Tough aerobics classes or spinning are not the only way to lose weight.  Research shows that moderate exercise such as walking, can be just as effective for weight loss and it has the added benefit of NOT triggering the hunger hormones, which can deceive you into eating more after a long workout.

Remember why you are doing what you do:
Visualization is a very important aspect to incorporate into our daily lives, whether it's for weight loss, or achieving a goal.  I have two friends that believe that when they exercise, if they mindfully visualize the effect the exercise is having on the part of the body they are exercising, the effects are far greater than just working out mindlessly for an hour and then going home!  Try it, you never know what could happen!

Where do you hold your fat?
There are different types of fat in the human body.  Fat is also essential for health.  But, just with everything, too much of a good thing can lead to problems.  There are generally two body shapes; pear shape and apple shape.  The pear shape where fat is stored around the thighs and hips is subcutaneous fat that is stored just below the skin.  This fat is "healthy" fat, it stays in the same place and is very hard to get rid of.  The apple shape is cause for concern.  Belly fat, found in apple shaped people is fat that is stored behind the abdominal wall and around internal organs and as such is free to circulate throughout the body and can cause obstructions in arteries - however, the GOOD news is that this type of fat is the easiest to lose.  Fat stored around internal organs, also known as visceral fat, is the fat the body will primarily use for energy when you work out, so even if you don't see the instant desired effects on the outside, keep the faith, things are getting better on the inside.

Burn energy by building muscle:
You may want to look toned or even generate a six pack but muscle tissue also uses up more energy than fat tissue.  What does this mean?  Well if basically means that if you increase your muscle mass and lose fat, you'll be burning more calories more efficiently, even during your rest periods.

Eat healthily and move more:
There is more and more evidence available everyday about the beneficial effects of a healthy diet and regular exercise.  However, you must remember that both go hand in hand.  There is no point in enduring a spinning class if you are just going to go and gorge on pizza afterwards.  A balanced diet, correct hydration and regular exercise will keep the body in tune and out of trouble.  Avoid over compensating after an exercise class, it won't do you any favors if you just do the exercise and don't take care of your diet.

Remember, CONSTANT MOVEMENT is what NASA recommends, so keep this in mind.  Get your diet sorted out and choose a sport that you really enjoy, or turn your house into your gym... you can do it!

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com