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15 Natural Anti-Histamines & Mast Cell Stabilizers

2/1/2021

40 Comments

 
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In functional medicine, we always want to be looking upstream and trying to gather as many clues and evidence through testing and intake to determine what is at the root cause of the chronic symptoms in question.

We then work to treat and resolve the underlying problem(s) and this helps to reduce symptoms and restore health long term. But what happens when someone is reacting to or not tolerating the treatment needed to resolve their root cause problems?

This is the biggest challenge I see for those who have MCAS and histamine intolerance.  Their immune systems are so hyper-reactive and overly sensitive that they will often have trouble tolerating the treatment needed to resolve the root cause issues like parasites, lyme, SIBO, retroviruses, or mold. 

I experienced this personally when I was being treated for Lyme disease and mold illness aggressively for 2 years before knowing that MCAS was playing a role in my symptoms. My MCAS manifested as extreme body pain, even after 2 years of Lyme disease treatment my pain wasn't getting any better, in fact, it was getting worse!!  I also found myself becoming very sensitive and reactive to foods, smells, chemicals, EMF's, and even most of the medications and supplements that were treating my illness.  I could not tolerate treatment and was just getting sicker and feeling worse. 

​Figuring out I had MCAS and adding in both pharmaceutical and natural anti-histamines and mast cell stabilizers was a game changer for me. My pain levels dropped slowly, my energy improved, my rashes disappeared and my food reactions lessened. Overtime I finally started to be able to tolerate the treatment I needed to resolve my root 
causes. 

After my personal experience and professionally working with lots of mast cell clients, I now understand that its imperative to get the immune system to calm down and be less reactive before you will be able to tolerate treatment for and resolve what's at the root cause of your MCAS.

My practice is now 90% MCAS patients and every client is unique in what combination of anti-histamines and mast cell stabilizers work to calm down the immune response and be less reactive.

I use special lab testing to help give me clues about each clients bio-individual triggers, metabolism, and root cause issues. This helps me make educated recommendations in the area of natural anti-histamines and mast cell stabilizers that will work for each personal individually. 

There are some nuances to choosing the right combination of supplements and it often takes some trail and error. This is why I highly recommend working with a practitioner who knows and understands this well to help guide your choices.

You will want to choose clean formulations with minimal or no fillers.  I suggest single active ingredient items so that you know what is helping or hurting you.

If you are someone who has food reactions, you will want to time these items to be taken 15-30 minutes prior to meals. This timing can help to reduce post meal time mast cell reactions. 

Lastly, never try more than one of these at the same time.  Always try anything that is new to you alone with no other changes or adjustments in food or medications, titrate up to the recommended dose (or your tolerated dose) slowly and then add the next item. I typically recommend a 3 day trial before increasing the dose or adding the next supplement. 

Here are the natural options that I use most in my practice...
15 Natural Anti-Histamines & Mast Cell Stabilizers:
  1. Quercetin - a bioflavonoid that is likely the most used and well known anti-histamine and natural mast cell stabilizer. It is sourced from either citrus or onion & garlic family.  Tip: People who have salicylate intolerance will sometimes not tolerate quercetin well. 
    Recommended Brands: Pure Encapsulations Quercetin
    Recommended Dose: Start with 250mg once/day and work up to 500mg 3 times/day

  2. Luteolin - a bioflavonoid that is usually extracted from artichokes that is a potent mast cell stabilizer and natural anti-histamine. I find it works well to reduce neurological symptoms like anxiety, insomnia, irritability, fatigue and brain fog. 
    Recommended Brands: Young Nutraceuticals Mirica, Mirica Advanced, & Luteolin Complex*
    Recommended Dose: Start with 25mg once daily and work up to 25-50mg 3 times/day

    *To order Mirica, Mirica Advanced, or Luteolin Complex, click here.

  3. Perilla Extract - comes from perilla seed and the extract contains two potent ingredients: luteolin and rosmarinic acid that have the ability to modulate Th2 cytokines to reduce hyper-sensitivity. You already know that luteolin is an effective mast cell stabilizer but did you know rosmarinic acid is a potent anti-viral?  In fact, rosemarinic acid has been shown to be effective against COVID-19. Perilla seed extract works on mucus membranes, so it can help with lung inflammation and asthma as well other mucosal membranes like the sinuses and gut. It has also been shown to help people sweat and can help reduce muscle spasms. 
    Recommended Brand: Pure Encapsulations Perilla Extract
    Recommended Dose: Start with  150mg once daily and work up to 300mg 3 times/day

  4. Pycnogenol - is pine bark extract, another bioflavonoid that can be effective as a mast cell stabilizer and anti-histamine. This is often a good choice when quercetin and/or luteolin are not tolerated well which is fairly common as this uses a different liver pathway compared to quercetin and luteolin so those who are phenol sensitive may tolerate this better. 
    Recommended Brand: Pure Encapsulations Pycnogenol
    Recommended Dose: Start with 50mg once daily and work up to 100mg 3 times/day

  5. Fisetin - another potent bioflavanoid that is a mast cell stabilizer but also has anti-coagulant properties. This means it can help to improve blood flow which helps to oxygenate your cells, improves nutrient absorption, and makes detoxification more effective. It has been shown to help reduce neurological inflammation and is neuro-protective.
    Recommended Brand: Life Extension Bio-Fisetin
    Recommended Dose: Start with 1 capsule/day and work up to 1 capsule, 3 times/day

  6. Stinging Nettles Leaf- has been shown to inhibit leukotriene release from mast cells. Leukotrienes are a mediator that often gets triggered from salicylate and phenol sensitivity. It can also help to reduce lung inflammation and asthma as well as skin rashes and itching. I've also clinically observed that it tends to help with irritability and anxiety as well!
    Recommended Brand: Gaia Nettle Leaf
    Recommended Dose: Start with 250mg once daily and work up to 500mg 3 times/day

  7. Vitamin C - can be effective as an anti-histamine, however I find that ascorbic acid products are not often well tolerated by MC patients so I typically recommend that clients try a Vitamin C sourced from tapioca.
    Recommended Brand: Ecological Formulations Vitamin C-1,000
    Recommended Dose: 1,000mg up to 3 times daily

  8. Evening Primrose Oil - has been shown to lower prostaglandins which are another mediator that gets released from mast cells. I find it helps with sleep, anxiety, and sometimes pain. 
    Recommended Brand: Body Bio Evening Primrose Oil
    Recommended Dose: 1,500mg once daily at bedtime

  9. DAO Enzyme or Xylanase Enzyme - while these enzymes are not mast cell stabilizers or anti-histamines, they do help to break down histamine and phenol based compounds in the gut and can be effective in reducing reactions to foods especially.

    DAO is used for those who have histamine intolerance and a mutation on their DAO or HNMT enzymes. I like Diem Histamine Digest**, formerly called Umbrellex brand DAO. I find this formulation to be the cleanest of all the DAO products out there.
    Recommended Dose: 1 capsule prior to each meal. 

    **To order Diem Histamine Digest, click here. 

    Xylanase is an enzyme used to help break down phenol based compounds like salicylates that many mast cell people are reactive to.
    Recommended Brand: Houston Enzymes No-Fenol (available on Amazon)
    Recommended Dose: 1 capsule prior to each meal

  10. Milk Thistle - is a natural mast cell stabilizer, also helps to support liver and gallbladder detox.  This is not recommended for those that have a ragweed allergy. 
    Recommended Brand: Gaia Brand
    Recommended Dose: 400mg twice daily

  11. Butterbur - this is a natural anti-histamine that works similarly to H1 blockers Zyrtec or Allergra. This can be especially helpful for brain related symptoms like brain fog, anxiety, and migraines. 
    Recommended Brand: Integrative Therapeutics Petadolex
    Recommended Dose: 50mg 2-3 times daily

  12. Feverfew - this is a natural mast cell stabilizer that supports healthy mucous membranes and can improve cranial blood vessel integrity. It can be very effective for headaches and migraines related to mast cell and histamine issues.
    Recommended Brand: Vital Nutrients Feverfew
    Recommended Dose: 1-2 capsules up to twice daily

  13. Baical Skullcap (Chinese Skullcap)- This herb can be very helpful in lowering neurological inflammation and can help with insomnia, anxiety, and depression. It is a natural mast cell stabilizer and helps to de-activate retroviruses which I find to be a big root cause of MCAS. 
    Recommended Brand: BioPure Chinese Skullcap, Liftmode Biaclin, & Secrets of the Tribe Huang-Qin Alcohol Free Tincture (you can find these all on Amazon)
    Recommended Dose: Work up to 1 dropper full twice daily or 1 scoop 2-3 times daily

  14. L. theanine or GABA - l. theanine is an amino acid that is a precursor to GABA, a calming neurotransmitter. While these are not directly natural anti-histamines, they do help to calm and balance the nervous system which in turn helps to lower MCA.  These are excellent tools to reduce anxiety, irritability, depression, insomnia, and nervous system overstimulation. 
    Recommended Brand: Pure Encapsulations GABA or L-theanine
    Recommended Dose: GABA - 700mg up to 3 times/day; l-theanine - 250-500 up to 3 times/day

  15. Licorice Root or DGL - either of these forms of licorice root can provide natural anti-histamine support, they work on H2 receptors and can be helpful for symptoms like: flushing, GERD/reflux/heartburn, and throat inflammation.
    Recommended Brand: Designs for Health DGL Synergy Chewable Tablets, Vital Nutrients DGL Powder, or Pure Encapsulations DGL Plus
    Recommended Dose: Up to 1 chewable just after each meal + at bedtime or 1 scoop powder 3 times daily

You can order these supplements at 20% off retail pricing by accessing my online supplement dispensary and setting up an account - just click the button below.  
CLick here to Access my online supplement dispensary
These go-to,  natural mast cell stabilizers can be used in combination with pharmaceuticals like ketotifen, cromolyn, singular, and over the counter anti-histamines like Benadryl if needed. I highly recommend working with an experienced practitioner who can help you choose the products that meet your needs best.

Always keep in mind these anti-histamines and mast cell stabilizers are not going to fix the underlying, or root problem(s) that are causing the MCA symptoms. They will simply help to lower reactions and calm the immune response down so that you can start to treat the underlying reasons your mast cells are over-stimulated in the first place. 

If you want to learn more about my approach for reducing MC reactions and improving root cause treatment tolerance and effectiveness, check out my free online webinar. ​
References:
  1. SharmaSC, Sharma S, Gulati OP, “Pycnogenolinhibits the release of histamine from mast-cells,”PhytotherRes. 2003 Jan;17(1):66-99
  2. Kimata M, ShichijoM, Miura T, Serizawa I, Inagaki N, Nagai H. Effects of luteolin, quercetin and baicalein on immunoglobulin E-mediated mediator release from human cultured mastcells.ClinExpAllergy. 2000b;30:501–508. [PubMed]
  3. Park HH, Lee S, Son HY, Park SB, Kim MS, Choi EJ, et al. Flavonoids inhibit histamine release and expression of proinflammatory cytokines in mast-cells. Arch Pharm Res. 2008;31:1303–1311.[PubMed]
  4. Kim B-R, SeoH-S, Ku J-M, et al. Silibinininhibits the production of pro-inflammatory cytokines through inhibition of NF-κB signaling pathway in HMC-1 human mast-cells. Inflammation. Research. 2013;62(11):941-950. doi:10.1007/s00011-013-0640-1.
  5. ChapowalA. PetasitesStudy Group. Randomisedcontrolled trial of butterbur and cetirizine for treating seasonal allergic rhinitis. BMJ 2002;324:144-6.
  6. Hayes, N. A. and Foreman, J. C. The activity of compounds extracted from feverfew on histamine release from rat mast-cells. J Pharm Pharmacol1987;39(6):466-470
  7. Hsieh et al. Baicalein inhibits IL-1ß- and TNF-a-induced inflammatory cytokine production from human mast-cells via regulation of the NF-?B pathway. ClinMolAllergy. 5: 5. 2007.
  8. TheoharidesTC, Patra P, Boucher W, et al. Chondroitin sulphateinhibits connective tissue mast-cells. British Journal of Pharmacology. 2000;131(6):1039-1049. doi:10.1038/ sj.bjp.0703672.
  9. Ro JY, Lee BC, Kim JY, et al. Inhibitory mechanism of aloe single component (alprogen) on mediator release in guinea pig lung mast-cells activated with specific antigenantibodyreactions. J PharmacolExpTher. 2000;292:114–121. 73.
  10. Kim B-R, SeoH-S, Ku J-M, et al. Silibin ininhibits the production of pro-inflammatory cytokines through inhibition of NF-κB signaling pathway in HMC-1 human mast-cells. Inflammation. Research. 2013;62(11):941-950. doi:10.1007/s00011-013-0640-1.
  11. Kim NH,JeongHJ, Kim HM. Theanine is a candidate amino acid for pharmacological stabilization of mast-cells. Amino Acids. 2011;42:1609–1618.
  12. Theoharides,TheoharisC., and Leonard Bielory. “Mast-cells and mast-cell mediators as targets of dietary supplements.” Annals of Allergy, Asthma & Immunology 93.2 (2004): S24-S34.
40 Comments

8 Signs of Histamine Intolerance or Mast Cell Activation Syndrome (MCAS)

8/21/2018

2 Comments

 
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It's been almost 10 years since the onset of the my chronic Lyme disease symptoms following a car accident in 2008 and I can't believe the roller coaster this journey has taken me on! Looking back, there were a few key discoveries and turning points that really shifted my healing into the next level and allowed me to make significantly more progress. 

One of those things was figuring out that I was suffering from Mast Cell Activation Syndrome (MCAS). Mast cells are a type of immune cell that are present in almost all tissues in the human body but especially in the gut lining, connective tissue, cardiovascular system, respiratory system,  and nervous system. They are part of an allergic response used to protect us from injury or threat.

When mast cells encounter a "threat or perceived threat" they release chemical mediators like histamine, leukotrienes, interleukins, prostaglandins, and cytokines. These mediators are like signals to the immune system - you can think of them like a fire alarm, letting the fireman know its time to fight a fire.  The mediators are a signal to the immune system that there is threat or injury that needs healing or addressing. 

We all need mast cells in times of allergic response or injury to heal, however in MCAS, your mast cells are hyper-stimulated and over-activated, releasing large amounts of mediators and setting the stage for chronic immune activation and autoimmunity along with a host of pretty serious multi-systemic symptoms. 

My MCAS manifested as extreme body pain, even after 3 years of Lyme disease treatment my pain wasn't getting any better, in fact, it was getting worse!!  I also found myself becoming very sensitive and reactive to foods, smells, chemicals, EMF's, and even most of the medications and supplements that were supposed to be helping me feel better.  

I would have constant migraine headaches, my heart would race and my body would feel hot and in terrible pain after I would eat a meal. I was down to like 5 or 6 foods that I could eat without having a reaction. It was incredibly frustrating and I felt so stuck!!

When I started to get rashes all over my body (which I had never had prior), my new functional doctor at the time suspected MCAS and we added some anti-histamine and mast cell stabilizers into my protocol. Her suspicion was confirmed when after a month or so, I slowly started to stabilize, my pain dropped a noticeable amount, and I was having less migraines.

This is when I took a deep dive into researching and understanding not only the manifestations of MCAS and how to get the immune system to calm down and act normally but also identifying the  root causes behind this type of immune activation.  The protocols I've implemented based on my research have helped me to accelerate my recovery and live a much more functional life while I continue to heal from chronic Lyme disease. 

I find that MCAS is a very common condition in the chronically ill and especially so for patients who have not responded to standard treatment protocols well. I've now worked with dozens and dozens of people who suffer from this type of immune dysfunction and I want to help you as well!

So how do you know if MCAS might be playing a role in your illness?  Here are some clear symptoms to look for...


9 Signs You May Be Dealing with MCAS or Histamine Intolerance:

  1. Skin & Connective Tissue symptoms: rashes, hives, generally itchy skin, urticaria, rosacea and/or warmness, flushing, or red skin especially after eating.  Stabbing, scraping, burning, and/or throbbing pain in muscles and/or joints - often worsens after a meal. 

  2. Cardiovascular symptoms:: chest pains, racing heart/heart palpitations, low blood pressure, brachycardia, tachycardia, and POTS. 

  3. Neurological symptoms: headaches, migraines, extreme brain fog post meals, extreme fatigue post meals, sudden mood changes (after meals or in general), and anxiety. 

  4. Respiratory symptoms: shortness of breath, wheezing, cough, chronic chest pressure/pain, runny nose, nasal congestion, sneezing, itchy/red eyes, swelling of face or lips. 

  5. G.I. symptoms: intestinal pain/ache/cramps, bloating, diarrhea, colitis or Chrohns disease, extreme food reactions like only tolerating a short list of foods. 

  6. Menstrual and/or bladder related symptoms: chronic pelvic pain, endometriosis, interstitial cystitis, symptoms elevated during ovulation and menses times. 

  7. Allergies/Sensitivities worsening: if you feel like your mild allergies are developing into more severe allergies and you are becoming more and more sensitive and reactive to your environment. For example, are you reacting to medications, supplements, and treatments that is supposed to be helpful to you?

  8. Positive response to anti-histamines and/or mast cell stabilizers: Unfortunatley the testing for MCAS isn't very accurate and will often show false negatives.  However the Mastocytosis Society criteria for diagnosing MCAS are: symptoms present in 2 or more body systems PLUS a positive response to anti-histamines and/or mast cell stabilizers.  This means that when given some anti-histamines or/and mast cell stabilizer medications, that symptoms decrease and the patient feels better. 
​​
How Does MCAS Differ from Histamine Intolerance?

Histamine intolerance is a term that you may have heard more commonly than MCAS and is typically categorized as someone who is histamine sensitive specifically due to a genetic mutation in which they have a deficiency in the enzyme (DAO) needed to break down histamine in the gut. This causes histamine levels build up and people start reacting to high histamine foods or to environmental stimulus easily. Excess histamine is the main problem here. 

In MCAS, the mast cells are being over activated which is causing the release of more than just histamine but other mediators as well like cytokines, leukotrienes, interleukins, and prostaglandins. 

Testing & Treatment to Consider for MCAS:
Standard testing includes serum and urine analysis inlcuding: Serum Tryptase, Serum ChromograninA, Whole Blood Histamine (chilled plasma) Heparin (chilled plasma), N-Methylhistamine (24hr urine), and Prostaglandin F2alpha (24hr urine).

But again, these tests are not very accurate 
and will often give a false negative picture.  That's why its a clinical diagnosis based on the presence of the symptoms above in at least two body systems and a positive response or symptom reduction with anti-histamines and/or mast cell stabilizers. 


Next week's blog post will be spent discussing the anti-histamine and mast cell stabilizer options along with tips on how to find the right combination of medications/supplements to help reduce over-active mast cells and get symptom relief. I will also share important steps to take, outside of medications and supplements, that will help to reduce your mast cell reactions and help you get your life back! 

I look forward to catching you all next week! Thanks for tuning in! Billie

P.S. - You may also be interested in my Free, Live Webinar, Mast Cell Activation Solutions, which is scheduled for Saturday, 9/29 at 10:30am MT.  Click the image below to learn more or sign up.

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9 Signs You Have Leaky Gut

6/27/2018

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Hippocrates was quoted saying, " All disease begins in the gut" and today we have mounting evidence showing that many of our modern diseases are in fact rooted in the gut, especially autoimmune diseases, which are affecting more and more people each year.  A vast array of chronic inflammatory symptoms ranging from digestive distress, to chronic fatigue, to hormonal imbalances, to joint pain, depression, anxiety, headaches, skin rashes and more are all rooted in the gut.

Studies actually show that over 70% of our immune system resides in the gut and it's also where 80% of our serotonin (the primary neurotransmitter that regulates mood) is manufactured as well.

In fact, I've personally experienced how treating the root cause of my leaky gut significantly lowered my depression and balanced my mood!

What is Leaky Gut or Intestinal Permeability? 
The single layer of cells that lines your intestinal track creates a physical barrier between your bloodstream and the outside world. As foods come into your body, they may contain bacteria, viruses, and parasites as well as pesticides.

Your gut lining is your first line of defense against these pathogens and toxins. But the lining of your gut can get damaged by inflammatory foods like gluten, toxins like heavy metals and pesticides, pharmaceuticals like antibiotics and NSAID's, as well as pathogenic infections, bacterial imbalances, and stress. 

A damaged gut lining gets holes in it, for lack of a better term,  and you develop what's medically named, intestinal permeability, or "leaky gut". This means that pathogens, toxins, and food proteins can now pass through those "leaks" and into your bloodstream where they interact with your immune cells. The immune system "tags" these food proteins and toxins as "dangerous intruders or pathogens" because they are not supposed to be in the bloodstream and begins to attack them. 

This immune response leads to the symptoms listed below which is why if you have any of these symptoms, its likely that you have leaky gut.  Some experts have estimated that intestinal permeability affects over 70% of our modern population. 

9 Signs You Have Leaky Gut:

  1. Digestive Issues: bloating, gas, diarrhea, constipation, IBS, IBD, Chrohns, Colitis, etc

  2. Allergies/Sensitivities: to foods, chemicals or smells, or seasonal allergies and asthma 

  3. Brain/Neurological Symptoms: headaches, migraines, brain fog, ADD/ADHD, autism

  4. Mood Imbalances: depression and anxiety

  5. Chronic Pain: joints, muscles, tendons, etc

  6. Chronic Fatigue: diagnosis of chronic fatigue syndrome, easily exhausted, low endurance, and/or sleep doesn't relieve fatigue. 

  7. Autoimmune Diagnosis: CFS, rheumatoid arthritis, fibromyalgia, MS, chrohns, colitis, Hashimottos thyroid, lupus, ALS, type 1 diabets, etc

  8. Hormonal Imbalances: mood swings, PMS, fibrocystic breasts or uterine fibroids, endometriosis, infertility, insomnia, and decreased tolerance of stress. 

  9. Skin Reactions: itching, rashes, dry skin, eczema, psoriasis, etc

Leaky Gut - Autoimmunity Connection:
When your gut is leaky and more and more particles are able to escape into your bloodstream, your immune system begins to get into a pattern of high alert which causes it to become overstressed and fire less accurately, sometimes leading to an attack on your own body's tissues or an autoimmune attack. Eventually, this will develop into full-blown autoimmunity if your gut is not repaired.

In addition, your immune system starts making antibodies against the substances that have escaped into your bloodstream. Many of these foreign invaders, especially gluten and dairy, in particular–look very similar to your own body’s cells, causing your immune system to get confused and accidentally attack your tissues. This process of mistaken identity is called molecular mimicry, and is another way that leaky gut can trigger autoimmune disease.

Healing Leaky Gut:
​If you want to reverse autoimmunity and heal your gut, I suggest working with a skilled functional medicine practitioner who can help you identify all the root causes of your symptoms and take you step by step through a personalized gut healing protocol.

You and your practitioner will need to identify and remove all the inflammatory dietary and lifestyle items that are contributing to your intestinal permeability like food sensitivities, toxic exposures, and stress. You will also need to identify and treat pathogenic infections in the gut, reinoculate your immune system with beneficial bacteria, and lastly provide your gut with the key nutrients it needs to repair the "leaks and holes" in the lining. 

In my practice, I find that 80% or more of my clients have leaky gut at the root of their chronic symptoms. When we focus our approach towards healing the gut by eliminating inflammatory triggers, rebalancing the gut microbiome, and repairing the intestinal lining, people begin to heal, get rid of chronic symptoms, and get their life back!

Are you ready to get rid of your chronic symptoms? If so, I'd love to help you! If you want to learn more about what to expect when working with me- you can schedule a complimentary 15 minute new client session to understand how my root cause approach can help you reclaim your health!

Or check out the gut healing programs I offer on my Work with Me page and read testimonials of others who have worked with me. 

In good health,

Billie
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Addressing Food Sensitivities: A Critical Step to Healing the Gut & Reducing Autoimmnity

6/21/2018

2 Comments

 
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Did you know that unlike food allergies, which tend to be very obvious, food sensitivities can go unnoticed and unidentified while silently wrecking havoc on your health? 

Food allergies are typically quite obvious with symptoms occurring immediately or within a short period of time after exposure. This would represent an IgE reaction of your immune system. For example, someone who is allergic to peanuts may have their tongue or throat swell up with exposure and need immediate care. 

Food sensitivities on the other hand, are often dose dependent and include delayed reactions, occurring anywhere from 1  to 72 hours post exposure. They include IgG reactions as well as mediator release from white blood cells including: histamine, leukotrienes, cytokines, prostaglandins, and interleukins just to name a few.  

In fact mediator release is the key event that increases systemic inflammation and leads to chronic symptoms like: brain fog, pain, fatigue, digestive distress, headaches, rashes, anxiety, depression, insomnia, weight gain, and more. Even so called "healthy" foods like broccoli, avocado, garlic, or blueberries, for example, can become triggers that lead to unwanted and chronic symptoms. This truely brings to light the saying that "one woman's food is another woman's poison."

Theses inflammatory reactions to foods create a viscous cycle in that they contribute to increased intestinal permeability (or leaky gut) while also being a direct root cause of the symptoms of inflammation.

When your gut is permeable, it has small holes or "leaks" where food proteins that are normally kept inside the gut can now enter the bloodstream. This activates the white blood cells in your immune system to release mediators which lead to the chronic and unwanted symptoms of systemic inflammation listed above. 

Removing foods that you are reacting to is the first and most important step in healing the gut, reducing intestinal permeability, and decreasing those chronic symptoms. You will not be successful healing the gut without removing these foods because of the fact that mediator release makes the gut more permeable, continuing this viscous cycle. 

How to Identify Food Sensitivities:
So what can you do about it? In my practice, I almost exclusively use the MRT (mediator release test) which is a blood test that measures volumetric changes in mediator release to help us identify which foods that you are specifically reacting to and which foods are the safest for you.  I find that this test is the most clinically effective because it is measuring the same mediators that raise systemic inflammation. 

Once we identify the foods causing you the most inflammation, we remove those foods from your diet for at least 90 days. I find that almost all of my patients experience a significant reduction or elimination in their chronic symptoms when we do this.  I have personally had huge success using this test to identity my own sensitivities and it was one of the key pieces that has allowed me to start to heal my gut and reverse my crippling, reactive symptoms. 

You can learn more about the MRT Test on their website by clicking here.  

If you want to know which foods could be contributing to your chronic symptoms and are looking to heal your gut and reverse your autoimmunity, I'd love to help you! You can learn more about working with me here. And you can read some testimonials from others who have worked with me here. 

I hope you have found this information to be helpful. Feel free to post questions below or contact me directly here.

In Good Health, 
Billie

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5 Root Causes of Autoimmunity

3/16/2018

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Did you know there are 70-80 million people in the U.S. alone that are suffering with an autoimmune disease and  up to 150 million people worldwide?  These numbers have increased threefold over the last 50 years and are continuing to rise.

What is Autoimmunity?
Autoimmune disease is a whole spectrum of illnesses that all have common root causes, even when they show up in different parts of the body.  The commonality among these illnesses is that the body is attacking its own tissues. This can happen when our immune system no longer recognizes our own cells as safe, it identifies them as harmful intruders and launches an attack against them.  There are many things that can change the shape and appearance of your cells which is what's at the root cause of these chronic illnesses. 

The traditional western medicine approach to these illnesses to prescribe steroids and other immunosuppressant drugs to reduce the immune system's response.  They are focused on "diagnosing" your illness and then "treating" you with pharmaceuticals to reduce symptoms. These drugs to do not to anything to cure or reverse your illness or help you heal, they are simply "masking" the symptoms of your illness at best. And they come with horrible side affects like a insomnia, depression, and immune deficiency making you more likely to get infections that will only make you sicker. 

As someone who was diagnosed with 3 different autoimmune conditions by 3 different specialists, I understand just how frustrating and hopeless it is be given a diagnosis(s) without any answers as to the known cause. That's why I became a Functional Diagnostic Nutrition Practitioner so that I could figure out my own answers, reverse my illness,  and help others do the same. 

In Functional Medicine, our approach is to ask the questions, "why are you sick?", "why did you develop this set of symptoms or this illness?", "what is at the root cause of this illness?".  What we find when we ask these questions is that regardless of the type of symptoms that are being expressed or the type of autoimmune disease that has been diagnosed, there are common things that we find at the root cause of every autoimmune condition. 

5 Root Causes of Autoimmunity:
  1. Genetic Predisposition
    Some of us inherit a genetic code with mutations or variations on certain genes that will put us at a higher risk of developing certain autoimmune conditions.  BUT, your genes are not your destiny - I cannot stress that enough!! Just because you carry a mutation or polymorphism, doesn't mean that mutation will be expressed and lead to disease so this alone is not a root cause of autoimmunity. Your genes express themselves using the "information and instructions" we give our body. How do we do that? Through our daily lifestyle, food, and environmental choices.

    As Dr. Ben Lynch describes in his book, Dirty Genes, if you are living in a clean, non-toxic environment, eating quality, organic, anti-inflammatory foods, and leading a balanced life without too much stress, your good genes or strengths will be expressed and your bad genes (mutated genes) will be silenced or turned off. If you are eating an inflammatory, nutrient deficient diet,  exposing yourself to harmful toxins, or/and are consumed by stress in your world, the opposite will happen.  When we treat our body poorly, it will react poorly, it's that simple!  

  2. Hidden, Chronic Infections
    ​Microbes like bacteria, viruses, parasites, and yeast and fungus have been found to play a large role in autoimmunity. Often times the tissue that is being attacked by our immune system is tissue that has been altered in some way by infection, making it look foreign and instigating the attack on self.  When I was first diagnosed with an autoimmune condition,  I didn't know that I had over a dozen different infections present in my body. These infections raise inflammation by activating our immune cells, stealing our nutrients, throwing our metabolism and hormones out of balance, and causing damage to our tissues all of which contribute to autoimmune manifestations.  

  3. Toxic Burden
    Let's face it, we live in a toxic world! We are getting daily exposures to things like heavy metals in our water and air supply, pesticides from our food sources, BPA from plastics, chemicals in our personal care and cleaning products, and mold and other environmental toxins from our immediate surroundings.  

    For example, did you know that one BILLION pounds of pesticides are used annually in the U.S.? These saturate our air, our water, our food and our body's cells.  In fact, the CDC has an ongoing study that tests patients for 246 toxic chemicals and heavy metals. The results are showing that on average, 108 different chemicals and heavy metals are found in EVERY PERSON. 

    These are toxins that were not even in existence 50-70 years ago. 
     Our bodies simply cannot keep up with this level of toxicity in our modern environment and these toxins start to pile up in the body where they can affect and change the shape and functionality of our cells.  This is another reason why the immune system becomes overactive and we are seeing such a huge rise in autoimmunity, 

  4. Intestinal Permeability or Leaky Gut (leading to Food Reactions & Allergies)
    The single layer of cells that lines your intestinal track creates a physical barrier between your bloodstream and the outside world. As foods come into your body, they may contain bacteria, viruses, and parasites as well as pesticides. Your gut lining if your first line of defense against these pathogens and toxins. The second line of defense is a network of immune cells that line the track; in fact over 70% of your entire immune system is located in your intestines, so how those cells act determines how your immune system responds overall. 

    The lining of your gut can get damaged by inflammatory foods like gluten, bacterial imbalances, pharmaceuticals like antibiotics and NSAID's, as well as pathogenic and toxic exposures. A damaged gut lining gets holes in it and you develop what's medically named, intestinal permeability, or  "leaky gut". This means that pathogens, toxins, and food proteins can now pass through those "leaks" and into your bloodstream where they interact with your immune cells. The immune system sees these food proteins and toxins as "dangerous intruders" because they are not supposed to be in the bloodstream. This is is when systemic inflammation rises and we experience symptoms like fatigue, pain, skin rashes, and brain fog. 

  5. Stress (leading to Hormonal Imbalances)
    In today's society, we receive continuous stress in the form of daily hassles like fighting traffic or standing in line, relationship and family stressors, high stress jobs, stressful work environments, deadlines, fully booked calendars,  and big life changes like divorce, raising children, moving, losing a job, battling a serious illness, or losing a loved one.  

    When we don't balance the stressors with enough de-stressors, downtime, mindfulness, and personal connection we keep our body in a constant state of stress from a metabolic standpoint. Overtime, this adds up as the body compensates and we end up with hormonal imbalances that start to show up as symptoms like fatigue, brain fog, weight gain, weight loss, mood swings, depression, and anxiety. Scientists also believe these hormonal imbalances play a role in the development of autoimmunity, this is demonstrated by the fact that two-thirds of all autoimmune disease is found in women whose hormonal system is more complicated than men's. 

The good news is that once you know the underlying cause(s) of your condition, you can truly support your immune's system ability to heal itself.  In my practice I use special functional lab work to identify what's at the root cause of your autoimmune condition and then design a personalized dietary, nutrient replenishment, and lifestyle protocol to help lower inflammation and slow or reverse autoimmunity. 

So if you are sick of being sick and tired of not having answers as to the development of your condition, check out my approach and read about what it's like to work with me,. If you like what you see, consider a 15 minute free consultation to learn how to identify the underlying causes of your autoimmune condition and get rid of chronic symptoms that dominate your daily life!
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12 Ways to Relieve Constipation

5/18/2016

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As much as 1/3 of the U.S. population suffers from chronic constipation, or the inability to have at least one bowel movement everyday.  Do you eliminate everyday or 5-6 days a week at the very least? If you answered, "No" to this question, you are gonna want to continue reading. 

Warning...personal disclosure ahead...I've suffered from chronic constipation my entire life. I constantly felt bloated and had a painful, swollen belly almost everyday. I remember suffering through classes, meetings, flights, exercise and sporting events, and even social engagements with horrible stomach pain dying for the moment I could go home, get in my p.j's and curl up in the fetal position in bed! Constipation prevented me from feeling good about my body, prevented me from losing weight, and left me feeling constantly tired,  sluggish, and depressed.  Can you relate?

I worked with and was evaluated by several doctors over several years including a gastroenterologist, endocrinologist, gynocologist, and an internal medicine doctor.  I was given an IBS diagnosis and was told it was likely I would have this problem most of my life and that laxatives, fiber in the form of Metamucil, and pharmaceutical medications were my best "treatment" options.  I used some of these remedies on and off for several years but was never able to overcome my constipation.

Around the time I turned 30 I  decided to do a 30 day detox with a friend which required eating only whole, unprocessed foods and juicing daily. I noticed that after a couple weeks on this diet, I had not only dropped 10 pounds but was also FINALLY eliminating EVERYDAY! By the end of the 30 days, I had said goodbye to chronic constipation, bloating, pain, and embarrassment and was determined to stick to a whole-foods based, anti-inflammatory diet. 

I was so inspired by my experience that a couple years later I  changed my career, went to back to school, and become a Functional Nutrition Health Coach so that I could help others rid themselves of this and other chronic symptoms that keep them from enjoying  their daily life. You don't have to live with constipation and you don't have to take pharmaceutical medications or daily Metamucil to have regular bowel movements! Check out this week's What's That?! Wednesday post where I share my top tips and home remedies for relieving chronic constipation. 

12 Tips for Relieving Constipation:
  1. Ditch processed foods and infuse your body with whole, anti-inflammatory foods! Just eat real food and avoid any boxed, pre-packaged, and processed foods and oils. These foods can damage your intestinal track, signal your body to store fat instead of burn it, and slow down your digestion. Healthy fats, clean proteins, leafy greens and fiber based carbohydrates make up a well balanced anti-inflammatory diet that will balance your gut, boost your metabolism and improve your digestion and motility.  Check out my specific macro nutrient recommendations on my post, What is an Anti-Inflammatory Diet? and grab a copy of my eBook, 10 Day Sugar Detox, to help you ditch sugar and processed foods and incorporate a variety of delicious, real anti-inflammatory foods into your daily routine!

  2. Get evaluated for gut bugs like candida, h.pylori, and SIBO. These bugs wreck havoc in your tummy by putting off gases and waste that increase inflammation, bloating, indigestion, and constipation.  If you've had chronic constipation your whole life and have converted to a whole foods diet and are not seeing enough good results, I suggest being evaluated by a qualified healthcare practitioner for gut bugs. A blood, breath, or stool test can be done to help detect these pathogens and once you get rid of them your constipation will  go away too!  

  3. Consider being evaluated for food sensitivities. When you have hidden food sensitivities,  the foods you are eating are actually increasing inflammation and dysfunction in your gut. These types of inflammatory reactions slow down your gut motility, decrease nutrient absorption, and increase constipation.  When you identify and remove the foods you are sensitive to, you will notice that your constipation will subside. Check out my blog, Are Hidden Food Sensitivities Derailing Your Heath Goals to learn more.

  4. Increase leafy green intake.  Getting more leafy green vegetables into your diet will not only boost your fiber intake which can help to ease constipation but it also boosts your antioxidant intake enormously. Antioxidants are things that help to reduce free-radicals caused by excessive inflammation in the body. If you have chronic constipation, you have inflammation, and some antioxidant support should be a staple in your healing plan in order to reduce inflammation, alkalize your gut, and boost your immune system.  

    I recommend a minimum of 3-4 cups leafy greens/non-starchy vegetables each day to start and increase to 6-8 cups daily. For example, you could try a green protein smoothie or green juice to start the day with 1-2 cups light and dark greens mixed - like spinach or kale and romaine.  Then for lunch have 2 cups of mixed green salad with some clean protein like organic chicken or wild salmon, and a bit of healthy carbs like nuts, seeds, quinoa, or black beans.  For dinner include 1-2 cups cooked vegetables like broccoli, cauliflower, Brussels sprouts, or asparagus with your meal. This should add up to plenty of veggies and fiber for the day:) Always get your fiber from your foods and  be sure to stay away from non-food fiber products like Metamucil which is contains several toxic, inflammatory ingredients like Yellow #6, aspartame, and maltodextrin. 

  5. Rock the squat! Getting into a squatting position where your feet are elevated a bit off the bathroom floor while you are on the toilet brings your body into the elimination position nature intended. A squatting position fully relaxes the puborectalis muscle and reduced straining which can makes your poops easier to pass. 

  6. Gentle yogic twists can help to get things moving in the gut. Body movement in general is good to increase gut movement and ease constipation - walking, rebounding, yoga or pilates are all good choices that help reduce stress and increase gut motility. I highly suggest doing some gentle yogic twists, 1-3 times daily which can help to naturally massage your colon and get things moving. Just lay on your back on the floor or on your bed; pull your knees towards your chest, then twist your knees to the right and turn your head to the left...then reverse and repeat 3-6 times. At night and first thing in the morning are great times to do this. 

  7. Try using a castor oil pack on your colon.  While this is not advised for pregnant or nursing women, for most people, castor oil packs are a great at home remedy and are very safe and effective. The heat and detoxifying effects of the oil can help to move your lymphatic system, increase circulation in the gut,  and improve motility, helping to push stool along and ease constipation. You can learn how to do a castor oil pack here. 

  8. Water and electrolytes are your friends! Dehydration is one of the most common causes of constipation. When you are not properly hydrated, your large intestine soaks up water from your food waste and your stools become hard and difficult to pass. In general you should make it a goal to get in eight, 8-ounce glasses of filtered, clean water a day.  If you exercise or sweat alot or you weigh more than 200 pounds, you may need to drink more. If you consume alcoholic beverages, you should also drink more since alcohol is a diuretic and will dehydrate you. You should drink enough water so that your urine is clear or light yellow...if it is dark yellow, you are under-hydrated.  

    An extra boost of electrolytes can also be often be helpful for softening stool and getting things moving. Organic, raw coconut water is a great source - try 1/2 cup in your morning smoothie or after a workout, long day, or cocktail hour:) Concentrated electrolytes are often needed for those with chronic illness and gut imbalances, I like Lyte Balance Electrolytes, I cap once or twice daily or as recommended by your healthcare practitioner. 

  9. Consider adding digestive enzymes and probiotics.  A healthy gut microbiome lays the groundwork for a healthy immune and digestive system.  Fermented foods may be helpful to some people to help replenish good gut flora. Probiotics may be necessary for those who are on or have been on antibiotic therapy or those who have major gastrointestinal issues.  They help to restore order and balance of good bacteria in the gut and crowd out the bad bacteria.  Taking a multi-strain probiotic, and not just acidophilus, is important. I like Renew Life Ultimate Flora Blend which you find in healthfood stores in the refrigerated section, Orthomolecular's  Orthobiotic, or Prescript-Assist Probiotic. 

  10. Try magnesium & vitamin C to loosen and soften stool to make it easier to pass.  Magnesium  glycinate and magnesium citrate are both good choices. Start with 400-500mg magnesium per day away from food. Vitamin C is also a powerful antioxidant that can help to mobilize and soften stool to ease constipation. You can start with 300-400mg per day with your food. For those with more severe constipation, you may need more magnesium or vitamin C initially to get things moving. I'd advise working with a qualified practitioner to find the product and dosage that work best for you. 

  11. Sip on some aloe vera juice.  Just like aloe vera can soothe and heal the skin on the outside of the body, 100% pure aloe vera juice  can reduce internal inflammation and assist to heal the lining of the gut, repair mucus membranes,  and improve digestion and motility. I like Lakewood Organic Brand - it is 99% organic aloe and 1% real organic lemon juice. Many brands use citric acid as a preservative but this really spoils the medicinal effects of aloe vera since citric acid can increase inflammation and many people are very sensitive to it. I typically recommend 4 ounces once or twice daily away from food. You can also find aloe vera in capsules and other GI supplements. 

  12. Water, saline, or coffee enemas are a great way to increase motility and cleanse the colon of waste. Using enemas regularly can be an effective home remedy for those who are suffering from chronic illnesses. You can learn more about how to do an enema on my blog, 3 Types of Enemas to Boost Detoxification & Improve Gut Health. 
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What other home remedies work for you? I'd love to hear your constipation remedies as well as any questions or feedback below. Thanks for tuning in and catch ya next week friends!
~Billie

 DISCLAIMER: Please be sure to inquire about all nutritional supplements and home remedies with your physician or healthcare practitioner to make certain there are no contraindications with medications, etc. The information shared here should not be seen as medical or nursing advice and is certainly not meant to take the place of your doctor's recommendations. If you are pregnant or breastfeeding, please check with your doctor before adjusting any of your medications or supplements. DO NOT do enemas or castor oil packs if you are pregnant or breastfeeding. Always consult with your physician before making any changes. 
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3 Types of Enemas to Boost Detoxification & Improve Gut Health

5/11/2016

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I've shared some of my personal health battle against Late Stage Chronic Lyme Disease on and off on this blog.  And since May is Lyme Disease Awareness Month, you will be hearing  a bit more about my journey and how I'm slowly healing from this devastating illness. Along the way, I hope to provide some insight into some of the daily at home, self-care, and detoxification remedies that I use to keep myself healing physically, emotionally, and spiritually.

I strongly believe that you cannot heal from this disease or any chronic illness with just medications alone. You've got to dig down deep, make some sacrifices, implement changes, and make commitments to yourself to really heal from chronic illness.  When your body has been chronically ill, it is toxic and supporting your body to appropriately eradicate those toxins is a must do or you simply will not get well.

While your doctor or other practitioners may suggest or prescribe medications, supplements, or herbal remedies that will be helpful in this area - this is simply not enough for someone who has been ill for a very long time. This is where the expert help ends and you are the one with the responsibility to treat and support your body in a healing way.  It's a choice you have to make everyday. 

But...a daily practice of detoxification and relaxation strategies can very hard for someone who is ill to implement. I totally get it! This is a learned practice, especially for those who are used to putting others needs before their own.  I have to continually motivate myself and "keep myself in check" to stay on track and make sure I have dedicated the time to focus on my self care.  

One way I do this is by making my daily self care strategies my first priority. For example, I often start my day with some yoga stretches, followed by doing a castor oil pack while listening to a guided meditation.  I also block off time to take a detox bath about 5-7 days a week in the afternoon or early evening to help my body unwind from my day.  I usually incorporate my EFT and positive affirmations during bath time as well. Yes, I'm still a "multi-tasker" at heart:)

Then some days I will also do a coffee enema or an ionic foot bath. These are my weekly self-care rituals I try to stick to...am I perfect? Absolutely not! But if I miss a day or don't do all of it one day I try not to beat myself up.  Tomorrow is a new day to chose healing, choose positivity,  and choose putting myself first! The longer I've been dedicated to these types of practices, the easier they are and the more I look forward to doing them rather than having to make myself do them. This has taken me almost 3 years to slowly incorporate these practices regularly, but if I can do it, so can you!

Last week, I shared my 10 Self-Care Practices to Promote Healing & Relaxation and this week's post is dedicated to one of the at home detoxification practices I use weekly: enemas! 

To be very honest, getting started with this practice was very hard for me  - doing ENEMAS, sounded a bit scary and overwhelming to me. This may be something many of you are thinking right now as well! But I did it  and cannot say enough how much this practice has helped me to decrease my toxic load and reduce my die-off symptoms and flares from treatment.  Big shout out to my fellow Lyme warrior's and friends - Christie & Shelly for inspiring me to start these about a year ago! Love you ladies! So....in this week's What's That?! Wednesday post, I share my top three favorite home enema remedies, the benefits of each and how to do them! Check it out...

First, Here is What You Will  Need to Do an Enema at Home:
  1. Enema kit with a stainless-steel enema bucket or clear enema bag and medical, grade, silicone enema tubing:  I prefer the bucket method, but some folks really like the bags. I like the PureLife enema kit which you can  purchase online via the link or another online retailer like Amazon.
  2. 2-4 cups filtered water. Chlorinated water kills gut flora, so choose filtered.
  3. Small-medium pot and a stove-top
  4. Fine mesh strainer
  5. Cheesecloth (only needed for coffee enemas)
  6. Glass mason jar(s) or glass Tupperware (if making a double or triple batch - see below for details)
  7. Yoga mat, towels, blanket, etc: whatever you can lay on the ground to make yourself comfortable. I use a yoga mat with a few old towels laid on top. Another option is laying in your clean bathtub. 
  8. Lubricant: I like organic, unrefined, raw coconut oil but Vaseline also works well. 
  9. For coffee enema's only: Organic, enema-grade, purified coffee: I recommend Purelife Brand coffee which you can purchase on Amazon or other online retailers. Regular coffee is not suitable for enemas because even organic coffee can contain high amounts of mold or fungus. I recommend the medium roast, which is best for beginners and those with a large toxic burden. 
  10. For probiotic enemas only:  Quality probiotic pills or powders. Something with a good selection of bifidobacteria since these are the dominate flora in the colon, whereas acidophilus prefer the small intestine. I follow an Anti-Inflammatory - GAPS sort of diet and the two of the products I like and that meet my dietary restrictions are the Seeking Health Probiotics and the RenewLife Ultimate Flora.  Seeking Health brand is available online and the RenewLife brand can be found online and in stores. Each come in different strengths, for someone whose never tried probiotics orally, you will want to do this first and start with a smaller dose, maybe 10-20 billion vs. the 50-100 billion to see how you tolerate it. If you get gas and bloating after taking probiotics, you should work with a qualified healthcare practitioner to access your gut health and help you choose a product that might be right for you. 
  11. Privacy & Time - I use my bathroom which is the most logical space and choose a time where I wont be interrupted or rushed.  I've been doing these several times a week for so long now, I can do an enema and finish the clean up within about 30-40 minutes.  But the first time you do this, make sure you dedicate a few hours before you have to be anywhere or do anything active. You will be learning and moving slower!

    Plus if you are someone who is chronically constipated, the first elimination or two will usually be a bit tougher in that you may eliminate on and off again for a couple hours following your enema and you may feel flu like. Once you start to do these regularly and you are not constipated any longer, it is much faster and you start to feel energized afterwards instead of tired and fatigued.  Everyone will be different, I recommend checking with your healthcare practitioner before you start to see what they recommend for you as far as frequency and duration and learn if you have any contraindications.

3 Types of Enemas to Boost Detoxification & Improve Gut Health:
  1. Water enema - This is a great place to start if doing an enema is new to you.  If you have chronic constipation, I strongly recommend doing 3-5 water enemas within a 1-2 week time frame before moving onto trying the coffee or probiotic enemas. Water is a simple way to clean the colon, soften your stools, and flush out some toxic waste. In fact the average person carries 10 pounds of toxic waste on them - what?! gross?! If you are someone who is chronically constipated, this practice can help you have more regular bowel movements and eliminate the excess toxic weight. Water enemas will also help to increase your energy and decrease your pain and edema. 

  2. Coffee enema - The way a coffee enema works is the caffeine travels via the hemorrhoid vein and the portal system to the liver where it opens up bile ducts and allows the liver to release bile. This is a really good thing, since bile is where toxins are stored in the liver. A few of the compounds in the coffee, including caffeine dilate blood vessels and bile ducts, relax smooth muscle, and increase bile flow.

    While these compounds do not have the same effect when consumed orally, when given rectallly, they stimulate the release of an enzyme called glutathione S-transferase.  Studies show this can increase your body’s level of glutathione production by as much as 600-700%. The reason this enzyme is so special is that is reacts with free radicals in the blood stream that cause damage to our cell walls and make them inert.
     
    These toxic substances dissolve in the bile and are then released from the liver and gallbladder through the intestinal track. Another very cool thing is that the body’s entire blood supply passes through the liver in just 3 minutes. So while your coffee enema is being retained for 12-15 minutes, your blood passes through and is “cleaned” 3-4 times.  This makes coffee enemas a great way to cleanse  your liver and your blood of toxins. I find that regular coffee enemas help to relieve my "herx" reactions, decrease my brain fog, ease depression and anxiety, and increase my energy.  I also find that coffee enemas help relieve my  headaches very effectively.
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  3. Probiotic enemas - These enemas can be a very beneficial for those who have done antibiotic therapy since antibiotics really harm the beneficial bacteria that make up your gut microbiome. The billions of bacteria  that make up your gut microbiome actually comprise over 60% of your entire immune system. Keeping your gut healthy and populated with these beneficial bacteria is imperative in healing from any long term illness, chronic infection, dysbiosis, leaky gut, or autoimmune condition.  The enema allows the bacteria from your probiotics to be dropped off right in their "home" in the colon to start repopulating and crowding out the bad bacteria. My personal experience is that doing these 2-3 times per week for a few weeks improved my digestion, decreased my sugar and carb cravings, and helped to improve my brain fog.  Remember to always start with some cleansing enemas like water or coffee before incorporating the probiotic enemas.  I also recommend consulting with your healthcare practitioner before starting any enema routine. They can help you determine the appropriate frequency, duration, and timing of your enema therapy as well as if it is safe for you.
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How to do an Enema:
  1. Always do enemas in the morning on an empty stomach and after you’ve had a bowel movement. If you are constipated and have not had a bowel movement, do a water enema prior to doing any other type of enema.  
  2. Place 2-4 cups filtered water in a pot and bring to a boil. If doing a water enema, stop here. For a coffee enema, add 1-3 tablespoons of enema-grade coffee into the boiling water. Boil for 5 minutes, then reduce heat, put the lid on and allow to simmer slowly for an additional 15 minutes. If you are new to coffee enemas or are sensitive to detox therapies, I’d recommend starting with just 1 tablespoon of coffee grinds. You can also start with 2 cups water before moving up to 4. 
  3. Remove from the stovetop and allow to cool down to barley warm. While it cools, put your enema bucket and tubing together by following the instructions that come with your kit. NOTE: it is best to use the 3-4” enema nozzle, 16” or longer nozzles are for a deeper colon cleanse and will not have the same “liver detox” effect as using the shorter nozzle.
  4. For water enemas, pour water into enema bucket, making sure your clamp is tight. Then you can skip straight to step 5.

    For probiotic enemas, use only 1 1/2 - 2 cups of water. Once your water has cooled, you will want to add  in your probiotic powder. Break open the capsules, depending on their size you will need 2-4 capsules. Always start with just 1 cap, no more than 1/8 of a teaspoon.  Then mix it around until it dissolves and pour the probiotic solution into your enema bucket with a tight clamp on. 

    For coffee enemas, place the fine mesh strainer over the bucket and then line it with a double layer of cheesecloth to prevent the grinds from going through. Make sure the clamp on the tubing is locked, then pour the coffee solution through the strainer and into the empty bucket.

  5. Remove the strainer (for coffee enemas only) and set aside, then take your bucket and tubing to the bathroom and place the bucket on the counter-top close to where you will be laying. If you are using a bag, you can hang it above you. You want it to be 20-45 inches above where you will be laying so that it flows easily.
  6. Double check the temperature to make sure the water is lukewarm. Hold your finger inside the liquid for 10 seconds, if it feels too hot to your finger, it will be too hot for your intestines. Make sure you have cooled the liquid  enough to be just lukewarm.
  7. Lay your towels, etc on the floor and then lay down on your right side in the fetal position.
  8. Unlock your enema clamp for only a second or two to slowly allow the liquid to fill the tubing up until the clamp. DO this gently:) Then clamp back down tight while you get comfortable.
  9.  Lubricate the tip of your nozzle using coconut oil or vasoline and gently insert it about 2-4 inches into the rectum. Then unlock your clamp and allow the enema solution to flow into your gut. You can use a pinching motion on your tube with your fingers to slow it down if you feel any amount of discomfort.
    NOTE: If your enema solution doesn’t flow when you release the clamp it could be a sign that your tubing is being pinched or kinked, your bucket is not high enough, or you are clenching your rectum. If the equipment is ok, relax your rectum, take some deep breaths into your gut and try adjusting the nozzle, maybe pull it out or in ½ inch or so to see if that helps the flow.
  10. Lock the clamp when you start seeing the “air bubbles” go through the tubing. You can keep the nozzle inside you or remove it once your enema solution is done. Most people find keeping the nozzle in helps them to hold the enema longer- this is what I do.
  11. Lay in this position for 5-8 minutes for water enemas, 12-15 minutes for coffee enemas, and 20-30 minutes for probiotic enemas. 

    NOTE: You may hear or even feel a gurgling/squirting noise(s) – this is your gallbladder and colon emptying toxins; a good sign!  Try to avoid the urge to eliminate and hold the enema the full amount of time. You should not force yourself, so if you feel like you can’t or if the urges get too strong, go ahead and eliminate. This may especially be the case for beginners or those who have or have had chronic constipation.  

Each time you do these they will get easier and easier and you will feel better and better. Remember, you are the one that gets to make the choice everyday to support your body to heal or prevent your body from healing. Choose yourself, choose positivity, choose healing!

Are enemas something you do regularly? What benefits have you seen? What types are your favorite? I'd love to hear your experiences and stories in the comments below! Happy healing friends!

~Billie

DISCLAIMER: Please be sure to inquire about all home remedies including enemas with your physician or healthcare practitioner to make certain there are no contraindications for you. The information shared here should not be seen as medical or nursing advice and is certainly not meant to take the place of your doctor's recommendations. If you are pregnant or breastfeeding,  I highly advise not doing enemas of any kind. Always consult with your physician before making any changes. 
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Health Benefits of Bone Broth & How to Make Bone Broth

12/3/2014

 
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If you are not already making your own bone broth, I'm going to give you several reasons why you should consider starting. Not only is it inexpensive to make, but it's also one of the worlds most nutrient dense foods. Bone broth is packed with highly absorbable forms of calcium, magnesium, potassium, phosphate, sulfur, and a variety of amino acids, as well as collagen, glucosamine, and condrointin. These nutrients support our immune system, calm and heal digestive distress, and nourish our musculoskeletal system just to name a few.

Bone broth has affectionately been referred to as "Jewish penicillin" because of it's amazing healing and health promoting benefits. Did your mom ever make you chicken soup when you were sick? Most of us have had that experience more than a handful of times. It comes of course from generations and generations of people from all over the world making this very traditional healing and inexpensive food for decades and decades.  

I often consume bone broth for breakfast or as a snack with just some fresh herbs and diced raw veggies of choice. But you can also use it in your soups, stews, casseroles, and much more to add flavor and a boat-load of nutrients to your meal!

I started making my own bone broth regularly last year when I started treatment for chronic Lyme disease to help support my gut health while taking antibiotics and to nourish and support my immune system. But the benefits of bone broth go way beyond these two things...check it out...

Health Benefits of Bone Broth:
  1. Promotes gut health and aids in healing digestive distress. 
    Nutrients founds in bone broth replenish the digestive track and calm gut; they can also help to reduce inflammation, diarrhea, and nausea, and can help lessen symptoms from acid re-flux, colitis, and even Chron's disease.

  2. Improves musculoskeletal and skin health
    Bone broth is rich in collagen which is literally the back bone of your bones, tendons, and skin. Collagen also supports smooth connective tissue to help descrease the apprearance of cellulite and fine lines. This food is also packed with glucosamine and chondrontin to help reduce inflammation and strengthen the joints. 

  3. Supports the immune system and promotes healing
    Since close to 65% of your immune system originates in the gut, this broth will help to calm your gut as well as promote assimilation of vitamins and minerals that support optimum immune and detoxification functions.

  4. Promotes healthy blood
    Bone broth contains bone marrow, which is where white and red blood cells are made. Within traditional Chinese medicine, bone marrow is said to increase your chi and nourish your body's ability to create healthy blood.

How To Make Bone Broth:
Ingredients:
3 pounds organic chicken or turkey bones or carcass**
12-16 cups filtered water or enough to cover all ingredients (depending on how big your pot or slow cooker is)
2-3 tablespoons organic, raw apple cider vinegar
1 large onion, not peeled, quartered
2 stalks celery, quartered
2 large carrots, peeled and quartered
2-3 inches ginger root and/or turmeric root (optional - for an extra Anti-Inflammatory boost!)
1 bunch parsley
2-4 sprigs fresh thyme, tied together kitchen twine

Directions:
  1. Place all ingredients (except parsley & thyme) into a large stock pot, bring to a boil, then reduce to low and simmer slowly for 15-24 hours. The longer you cook it, the more minerals and nutrients will be extracted. In fact, if you get to 24 hours, the bones will feel soft  and may even crumble - this is a good sign that the minerals from the bone are now in your broth! If you are using a slow cooker, just cover and cook on low for 24 hours. 
  2. Add parsley and thyme  (not chopped) to broth in last 1 hour of cook time.
  3. Pour broth through a fine mesh strainer into a container or bowl, then discard the bones and solids.  I like to use glass mason jars or freezer safe, glass tupperware to store these in the fridge or freezer. 
  4. Allow  to cool completely before placing in fridge. Once they get cold in the fridge, the fat usually rises to the top. I simply use a large, flat spoon to skim the fat off and discard it. You can also save it and use it for cooking like you would use grass-feb butter or ghee:).
  5. Use broth in soups and stews, to cook your grains or beans in, or simply drink it straight from a mug.

I like to just add some Pink Himalayan sea salt and fresh parsley and drink it down!!

If you've done this all correctly, your broth will most likely gels or congeals after you've had it in the fridge for a half day or so. Don't worry! This is a good sign that your broth is packed with collagen and all the other healing nutrients. Just re-heat and it will go back to a liquid broth consistency. 

If you can't find bones or don't have time to make broth, you can also make stock, which is has less collagen and gelatin but will still give you lots of protein and minerals in your final batch. For stock, follow the same directions except use a whole chicken or bones with meat on them instead of just the bones. Then you only cook it for 3-4 hours versus 12-24 for the bone broth. 

If you have more than 3 pounds of bones, this recipe is easy to double and I highly recommend making as big a batch as your pot or slow cooker will allow. You can store broth in a freezer safe container in the freezer for up to 3 months.

**You can buy  chicken bones, feet, and other organic bones at places like Whole Foods. OR make friends with the butcher at your local grocery store and ask for bones and even feet (the feet have extra collagen).  It is also super important to get your bones from an organic bird as these will yield MANY more nutrients and not be contaminated with added hormones or antibiotics.  You could also opt for organic, grass-fed and finished beef or lamb bones for a different flavor and nutrient profile. 

Happy soup slurping friends...
~Billie

Easy Sweet & Spicy Refrigerator Dill Pickels

8/4/2014

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If you are looking for an easy way to use up those cucumbers (and fresh dill) coming out of your garden, try this simple recipe for Sweet & Spicy Refrigerator Dill Pickles.  

Ingredients:
6 pickling cucumbers 
2 cups water
1 3/4 cups distilled white vinegar
1 cup packed, coarsely chopped fresh dill
1/2 cup sugar
8 cloves garlic, halved
1 1/2 tablespoons coarse salt
2 tablespoons pickling spice mix*
1/2 teaspoon dried red pepper flakes (more or less depending on your desired spiciness level)

*Some grocery stores do not carry pickling spice, so if you cannot find it, substitute for 1 tablespoon plus 1 teaspoon dill seeds, 1 teaspoon whole black pepper corns, and 1 teaspoon caraway seeds.

Directions:
1. Combine all ingredients, except dill, in a large bowl. Let stand at room temperature for about 2 hours or until the sugar and salt dissolve. 

2. Quarter each cucumber into spears and then place in wide-mouth jars. You will need about 3 jars depending on the size of your cucumbers and the sizes of your jars. 

3. Pour vinegar/spice pickling mixture evenly into each jar. 

4. Cover jars with lids and close tightly. Refrigerate for 2 weeks. These will stay fresh for 1 additional month following the 2 week 'pickling time'.  

Keep refrigerated and enjoy!
~Billie
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Health Benefits of Mint

7/15/2014

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Did you know mint has one of the highest antioxidant capacities of any food? Its true...in fact all those potent antioxidants add up to some great health benefits that we'd like to share with you in this week's edition of What's That?! Wednesday. Mint or "mentha" in a genus group of about 15-20 plants - some of the most common ones are those we see in our grocery stores like peppermint and spearmint. If you've never really used it, here are a host of reasons why you should consider incorporating it into your diet.

Health Benefits of Mint:
  1. Helps to alleviate allergy symptoms - One of the antioxidants contained in mint is called rosmarinic acid which studies show helps to reduce and prevent allergic immune responses.  
  2. Assists to improve digestion - Mint actually stimulates bile production which can help to improve and speed up digestion and decrease gas and bloating. Mint also has a calming effect on the muscles used in your digestive tract which can help to decrease inflammation, nausea,  and stomach pain.  IMPORTANT NOTE: If you have GERD (gastroesophageal reflux disease), check with your physician before using mint to ease digestive distress. Mint can exasperate symptoms of GERD.
  3. Relieves common cold symptoms - Mint contains menthol, which is a natural decongestant that helps to break up mucus and phlegm. Mint can also soothe a sore throat - like via mint tea.
  4. Soothes and calms skin and muscles - When used as an oil, ointment, lotion, or other beauty product it can calm and cool the skin and relax your muscles. IMPORTANT NOTE: Do not apply mint oil directly to face or any delicate skin. Use only 1-3 drops combined with a lotion or other oil (like coconut oil). If using it in the bath to calm and relax sore muscles, 3-5 drops will go a long way, if you do more, you feel like you are sitting in Icy Hot or Bengay which is kind of intense (trust me on this one...I learned from experience).
  5. Improves mood and energy  - Mint is known to be a natural calming-stimulant and can help to fight fatigue and depression. It can also help to alleviate anxiety.
  6. Reduces salt and sugar cravings - Research indicates incorporating more fresh herbs like mint into your diet will help your body to crave less salt and sugar. 

You can incorporate fresh mint into your diet in many ways. It is used more heavily in ethnic dishes like Thai and Greek meals, but I love to use it during the summer with fresh fruits and vegetables. You can add freshly chopped mint to fruit salads, green salads, roasted vegetables, curries, stir fries, herbal teas, or adult beverages. 
Check out a few of our favorite recipes:

Summer Herbal Mint Iced Tea
Roasted Vegetable Tabbouleh
Seasonal Fruit Salad with Citrus-Mint Dressing
Mint Chocolate Chip Green Smoothie

So what are you waiting for? Go grab handfuls of mint from your garden and get cooking! 
~Billie

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    Billie Shellist, FDN-P

    I practice functional nutrition, an approach that allows me to look at your entire health history and help you find the "root causes" of your chronic health complaints.  

    ​This cuts out the trial and error process and helps you get real symptom relief and resolution!


    Food is medicine and knowledge is power -I hope you enjoy my anti-inflammatory recipes which are gluten, dairy, and soy free as well as very low grain and sugar.  

    If you'd like to heal from the root cause(s) of your chronic symptoms,  try starting with a complimentary 15-minute consultation.  Click here to request your free session.


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