What is an autoimmune disease?

An autoimmune disease occurs when the body’s immune system attacks and destroys healthy body tissue by mistake. When you have an autoimmune disease, your immune system does not distinguish between healthy tissue and outside elements, known as antigens. They can wreak havoc and are responsible for the deterioration and abnormal growth of body tissue and organs.

As a holistic nutritionist, I have had the opportunity and pleasure to help people with challenging health situations return to a better state of health simply by eating and living a little differently.

As a person who has experienced an autoimmune disease first-hand (Crohn’s Disease), I know that this is not a small feat.  

At one time, I too suffered. In pain. In frustration. In confusion. I had Crohn’s disease. When in flare-up, it stole many, many weeks of my life at a time. Looking back now, I think the most frustrating part of my experience was that nobody could suggest what foods I should be eating, or staying away from. This was over 20 years ago. I was in my twenties and even then, it seemed as obvious as the nose on my face that what I eat would make a difference to how I felt. I was hospitalized and on an IV to rehydrate and re-nourish me because I hadn’t been able to eat for a couple of weeks. When I asked the medical staff (doctors and registered dieticians alike) in the hospital to please give me an idea of what I could eat that would NOT send me into fits of agonizing pain, they would say “It’s really trial and error. Try and stay away from popcorn and nuts.” The end.

The unfortunate reality is that the experience would likely not be much different now. Medications are always the answer (I am not suggesting that they should not be part of the answer, as every case is different), as they were back then. That part of my story did not end well. I ended up having to have bowel resection surgery which resulted in a very lengthy recovery – 3 months before my wedding day. So, I understand the intrusion that these conditions can have in our life.

Some autoimmune diseases you might be familiar with are:

• Crohn’s Disease
• Colitis
• Celiac Disease
• Rheumatoid Arthritis
• Type 1 Diabetes
• Grave’s Disease
• Multiple Sclerosis
• Psoriasis
• Hashimoto’s Thyroid
• Lupus

And so many more. At this time, there are over 80 identified autoimmune disorders.

Conventionally, autoimmune diseases are viewed and treated as diseases of a particular organ or system. While they are tracked back to genetic markers, there is no accepted known cause. Conventional medical treatments usually involve drugs that suppress the immune system and stop it from “overreacting”. The approach will differ depending on the system affected. For example, if you have Rheumatoid Arthritis, you will see a rheumatologist, if you have Crohn’s or Colitis you will see a Gastroenterologist, and so on. Each of these doctors will likely prescribe a different medication.

Complementary medicine suggests that this approach does not address the root cause of the disease or conditions, and sees compromised food quality, environmental toxins, and stress as main players in the autoimmune arena.

The approach is based on research that supports the notion that autoimmune conditions exist beyond just a genetic marker, and that symptoms of this disorder can be mediated by lifestyle and environmental factors. There is mounting clinical evidence that in fact, symptoms of these disorders can be forced into remission by shifting elements of a person’s diet and lifestyle.

According to Dr. Allessio Fasano, MD, a world-renowned pediatric gastroenterologist, research scientist, and founder of the University of Maryland Center for Celiac Research, all autoimmune conditions have three factors in common: genetic susceptibility, exposure to an antigen, and increased intestinal permeability. This is referred to as the ‘autoimmune triad’.

The genetic predisposition alone does not cause the development of an autoimmune disease. Environmental factors such as bacteria, toxins, and some drugs may play a role in triggering an autoimmune response in someone who is already predisposed to develop such a disorder.  The theory is, that the inflammation initiated by some of these components, toxic or infectious, somehow provokes an autoimmune reaction in the involved tissues.

Read more: Avoid Toxins Use Natural Cleaning Products

While it was previously believed that the degeneration in the autoimmune process could not be stopped, recent evidence suggests that the process could be interrupted and possibly reversed, by interrupting one of the three factors in the autoimmune triad. Specifically, gut permeability, or “leaky gut.”

80% of our immune system resides in our gut. Our guts are slightly permeable. The intestinal wall is one cell layer thick. It has to be in order to allow nutrients to travel into our bloodstream and to nourish and repair us. The problem occurs when food particles that have not been broken down into small enough, recognizable molecules get through because of gut permeability. So, two things need to happen: gut repair and optimized digestion. If the foot soldiers of digestion are not doing their job, then the colonels in the immune colony cannot possibly plan their next move.

Read more: How to improve digestion

The ‘holistic approach’ is based on the premise that the progression of autoimmune disease is dependent upon poor gut health. If we ‘repair the gut’ then we should be able to mitigate symptoms of the disease and at least place it in a type of ‘remission’. I call this “The Autoimmune Shift.”

Read more: Leaky Gut Syndrome

For those who suffer, this is very inspiring news. It is encouraging to think of a life without harsh immunosuppressant drugs and their side effects. Although we can’t alter our genes or immediately identify all potential “threats”, we can examine the opportunity to improve digestion and repair intestinal permeability as a way to heal the body and shift the disease into remission.

Learn more about the Autoimmune Protocol Diet

Sources:
Fasano Research "The Autoimmune Triad"
Fasano, Zonulin and Leaky Gut
Doe, W. F. "The Intestinal Immune System"
Amy Myers, MD "The Autoimmune Solution"

The post Shift Autoimmune Disease by Optimizing Gut Health appeared first on NaturallySavvy.com.

Water is critical to almost every bodily function–circulation, digestion, absorption, and elimination of wastes, just to name a few.  When toxins from our environment (or food) make their way into our bodies, they are carried out in our urine (95% water) and our sweat (99% water).

The amount of water required can vary from person to person.  Where we live, our activity level and our diets will influence how much water our bodies need. As our body uses energy, we lose water, so it’s important to constantly lubricate ourselves. Turns out that to avoid even moderate dehydration, 8 cups of water is a pretty good starting point for living healthy and staying hydrated.  Some suggest 8 (8 oz) glasses a day, while others suggest taking your body weight (in pounds), dividing it in half and drinking that many ounces. Depending on your diet, this could give you slightly more water than you need. Most people receive about 20 percent of their daily hydration needs from their food, according to the Mayo Clinic. But a little bit of extra water won’t do any harm.

If you’re exercising, you will need to compensate for the water lost from sweat. For a typical workout, lasting about 30 minutes, about two cups of extra water should be enough.

Read more about BPA in water bottles

Here are eight reasons to keep drinking water:

1. Keeps your mind sharp: Our brains are mostly water.  Drinking it keeps your mind “hydrated” – it helps you think, improves concentration, and keeps you alert.

2. Moisturizes skin: Forget expensive and chemical-laden skin moisturizers.  Let nature do its work.  Water keeps your skin soft and supple, and reduces wrinkles.  Need we say more?

3. Prevents headaches: Did you know, most headaches are caused by mild hydration? If you are prone to headaches, try upping your water intake.  Staying hydrated can even help eliminate or reduce incidence of migraine headaches.

4. Decreases muscle cramps: Water is the body’s natural lubrication system.  Proper hydration will keep your joints lubricated and your muscles more supple and elastic – which will reduce pain.

5. Removes toxins: Our bodies use water to naturally flush out waste through sweat and urination, ensuring better system balance.  If you suffer kidney stones or chronic Urinary Tract Infections – water is your best bet!

6. Boosts immune function: Considering the important role that water plays in so many of our body systems and processes, it is no wonder that someone who drinks water regularly is less likely to  get sick.  Staying hydrated can help protect you from everything from the common cold and flu, to more serious diseases like cancer and heart attacks.

7. Supports healthy weight: Water helps keep our appetite in check by giving us a sense of fullness so we feel satisfied.

During periods of weight loss, the body will break down more substances that require elimination.  Toxins that have been stored in fat tissue can be released in greater amounts during this time.  Water helps to flush these out of our bodies.

Water is especially important for people who follow low carb/high protein diets, which tend to put extra stress on our kidneys due to nitrogen buildup.  It takes a bit more water to process this excess nitrogen byproduct.

8. Improves digestion:  Perhaps most important is the role that water plays in digestion.  Good health is dependent on good digestion.  Water is critical to food digestion and absorption.  Water also helps to prevent constipation, which can inhibit good digestion and elimination.

So, although as North Americans we are very fortunate to have easy access to decent water supplies, there is still an opportunity to optimize the quality of our drinking water.  Refer to this article from Naturally Savvy on filtration and water sources for more information.

So, remember, the next time you need to quench your thirst, choose water. Your body will thank you with good health.

Read more about water

The post Living Healthy: 8 Reasons to Drink 8 Glasses of Water a Day…Every Day appeared first on NaturallySavvy.com.

These 8 tips can help you stay the course, enjoy the holidays without feeling deprived or guilty, and make for a much easier January.

1. Wear snug clothing.

Sounds simple, right? Try it. It may be uncomfortable but you will not feel like overeating.

2. Chew gum.

Chewing gum stimulates your digestive process. It makes your body feel as if it is getting food, but it isn’t.

Read more about why you should chew your food more

3. Be a food snob.

If you don’t absolutely love it, then leave it.

4. Avoid skipping meals to indulge in upcoming holiday meals. Research shows that when we skip meals, we eat more overall.

5. Interchange alcohol with non-alcoholic beverages, like water.

The bonus is that you end up drinking less alcohol, and the water fills you up so that you also feel like eating less.

6. Allow yourself one full size dessert at each meal.  Do not graze at the dessert table eating little tastes of various desserts. You WILL end up eating more dessert this way.

7. There are usually veggie plates for starters. Try and start with those, or avoid the starters altogether.  We think it fills us up so that we don’t have room for our meal, but then, somehow we do make room…and end up overindulging.

8. Try to plan ahead.  Planning really is key to success. Try to find out what is on the menu ahead of time, and plan your meal accordingly.

Read more about how to curb cravings

Bottom Line

No matter what happens, keep your goal in mind. If you overindulge, don't beat yourself up over it, just get back on track the next day.

The post 8 Tips to Avoid Holiday Overindulgence appeared first on NaturallySavvy.com.

Food can help or hinder. Here are my top 3 food suggestions for immune support:

1. All antioxidants – vitamins A, C, E, Selenium and Zinc:

What are antioxidants? Your body has a well-oiled health maintenance system. It’s all about balance. Your body, as a function of a regular metabolic process will produce molecules called free radicals. Free radicals are produced in the body as by-products of normal metabolism and as a result of exposure to radiation and some environmental pollutants. Because they are highly reactive, when out of balance, they can cause damage at the cellular level. Weakened or damaged cells are implicated in a variety of diseases. Free radicals are normally neutralized by efficient systems in the body that include the antioxidant enzymes. In healthy individuals, a delicate balance exists between free radicals and antioxidants. That is why it is so important to ensure that your daily diet contains good sources of antioxidants. Think of antioxidants and free radicals as the yin and yang of your body’s health maintenance system. The Angel and the Devil if you will.

So, what foods should you eat?

• Everyone thinks of vitamin C as a strong immune booster. Oranges come to mind when we think of vitamin C. Vitamin C is also found in: peppers, parsley, strawberries, broccoli, lemons, kale, tomatoes, squash, celery, and grapefruit.
• Vitamin A is also found in many of these foods, and also in sweet potatoes and carrots.
• Vitamin E is in olive oil, spinach, and sunflower seeds to name a few.
• Selenium is in Brazil nuts and pumpkin seeds, and certain mushrooms. You can get your entire day’s requirement of selenium by eating just two Brazil nuts.
• Zinc can be found in beef and spinach.

So, let fall be a reminder to eat vibrant colors – eat the rainbow, and your diet will be rich in antioxidants. The trick is to try and get 4-5 servings every day.

2. Garlic & Onions:

Garlic and onions are excellent cold and flu fighters. They contain sulfur which is a powerful antioxidant, anti-bacterial and anti-viral that works with vitamin C to help keep the immune system in great shape. Roast fresh garlic and keep it on hand to add to…well…anything. Soups, salad dressings, etc. Same really with onions. They add flavor and texture to so many great meals.

3. Lemon water with a touch of raw honey and ginger:

Lemon – lemon is naturally detoxifying, and is also a great source of vitamin C.

• Raw Honey – Raw honey is a triple threat. It is filled with live enzymes that help build immunity strength, assist in digestion, and fight off seasonal allergies.
• Ginger – Ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects. Ginger has also been used for centuries to alleviate digestive distress. Happy intestines, happy immune system.

This is a wonderful drink to have on a regular basis, to boost your immune system, but it is particularly useful when you feel yourself on the brink of a cold. You know that feeling, when your head is heavy and you can’t keep your eyes open? Next time you feel that way, try this recipe:

Shift Nutrition Immune Boosting Lemon Ginger Tea:
2 cups water
Juice of ½ lemon
1 tbsp fresh ginger, minced into small pieces
1 tbsp raw honey

On a stove-top, bring 2 cups of water to a boil. Add lemon, ginger and honey. Bring to a simmer for approximately 15 minutes. Pour into a cup, let it cool down a bit and drink it up!

Pressed for time? Boil water in a kettle and pour into a cup with the lemon, ginger, and raw honey. Let sit for 10-15 minutes.

Image via J. Triepke

The post 3 Foods That Fight Colds and Flu appeared first on NaturallySavvy.com.