Top 5 Health Myths People Believe Are True:

 These are the top 5 I talk to my patients about regularly:

1.)    Antioxidant rich foods dramatically reduce free radicals and protect the body from damage.  Although it is true that they do help, their effects are not dramatic. Foods rich in antioxidants are: blueberries, black berries, turmeric, green tea, broccoli, pistachios, oregano, etc. These foods contain direct free radicals and fight free radicals at a ratio of 1:1 meaning one antioxidant takes out one free radical. Unfortunately we produce 130, 000,000,000,000,000,000,000 free radicals daily! Indirect free radicals that turn on your body’s own enzymes from the inside are much more effective!

2.)    Foods rich in fats are bad for your health and make you fat, damage your heart, and cause high cholesterol. Diets that have emphasis on low fat actually contain much higher contents of sugar. Americans are deficient in good fats like Omega 3’s which are found in cold water fish, nuts, dark leafy greens, and oils  have a surplus of Omega 6’s which are found in grains. Low fat diets do not make healthier people. Diets that are balanced and have emphasis on good fats that feed the brain and help provide nutrients to protect the heart and eyes make healthy people. Oils like olive oil and flax seed oil have a good source of Omega-3 fatty acids. Omega-3 fatty acids have actually been shown to reduce cholesterol.

3.)    Milk does a body good. The latest research based on Harvard’s assessment that “…high intake can increase the risk of prostate cancer and possibly ovarian cancer.”  The Harvard experts also referred to the high levels of saturated fat in most dairy products and suggested that collards, bok choy, fortified soy milk, and baked beans are safer choices than dairy for obtaining calcium rrather than milk. Harvard’s research suggests that our Food Guide Pyramid needs some tweaking but found some controversy from lobbyist as the dairy and farming industry is a big business in America. Take your health into your own hands and don’t rely on the business world to tell you how to eat.

4.)    Vegetarian diets are healthy and skinny people are on them. Many people who claim to be vegetarian and carbatarians- people who eat mostly or only carbs. This is not a well-balanced diet or a healthy diet. Vegetarians have to put a lot of thought into the foods they eat to get enough protein rich foods in their diet daily. It is not an easy diet if done correctly. A person who eats no meat but a diet rich in French fries, white rice, and breads will not be skinny or healthy and is not a true vegetarian just because they consume no meat. The word vegetarian has emphasis on the word vegetable. Meat is not an unhealthy food.

5.)    You can lose weight by drinking diet drinks. Diet drinks contain harmful chemicals that have been shown in research to cause cancer in lab rats. New research has shown that the sugary, calorie free chemicals added in to replace the sugar also make the consumers crave carbs and sugary foods even more therefore making them consume even more unhealthy foods in larger quantities and gaining more weight. It is also linked to the increase in fibromyalgia diagnoses in recent years. Sugar is best done in its natural form and in moderation and diet drinks are best avoided. Stevia is a great natural, calorie free substitute. If you are drinking a diet drink or an energy drink as a part of a healthy lifestyle plan, there is a ton of irony in that. If your diet and lifestyle are in line with healthy guidelines, you shouldn't need an energy drink to get through the day.

Why Are Allergies and Intolerances to Foods Becoming So Common?

Food allergies (and food intolerance) are fast becoming a growing public concern. 

It is estimated that as many as 15 million people suffer from food allergies.  According to a 2008 study released by the Center for Disease Control, the prevalence of reported food allergy increased 18% between 1997 and 2007 in children under the age of 18.  The prevalence of peanut allergy among children tripled between 1997 and 2007.  

Food allergy is a histamine reaction, and potentially serious immune response, to eating specific foods or food additives. Eight types of food account for over 90% of allergic reactions in affected individuals: milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat.   Reactions to these foods can vary – from a tingling sensation around the mouth to anaphylactic shock.

The incidence of food intolerance is also on the rise.  Food intolerance is a reaction of a food that irritates the stomach or that your body can’t properly digest.  Symptoms of food intolerance are:  gradual onset, usually takes a lot of the food, may only happen if it is consumed on a regular basis, and is non-life threatening. Symptoms of  food intolerance are: gas, bloating, cramping, headaches, heartburn, nervousness or irritability. In many kids, a constant runny nose or congestion issues have roots that are closely tied to an intolerant food.

A food allergy is a food that gets a whole body response from the immune system. A food allergy initiates a sudden reaction, it only takes a small amount, it happens every time the food is consumed, and it can be life threatening. A food allergy has symptoms like: rash, hives, itching, shortness of breath, difficulty breathing, chest pain, and sudden decrease in blood pressure.  These reactions are sever and need immediate medical attention. 

 

So with food allergies and intolerance growing in number, that begs the question, “What is causing the increase?”  No one knows for sure.  However, there are some facts to consider.

Environmental toxins in our food, water, and air have become more prevalent in recent years. These toxins have been shown to decrease our immune system’s response and increase the imbalances that lead to higher rates of allergies. Some of the most common environmental toxins are gasoline exhaust, diesel exhaust, and plastics. 

Additionally, many crops today are being genetically altered to resist pests, weeds and other threats.  Our country’s main crops -- corn, soy, wheat, and rice -- have been altered and make up the bulk of our food supply.  When a new gene is introduced into a plant, there is a possibility of creating a new allergen or causing an allergic reaction in susceptible individuals.  In 1996, the New England Journal of Medicine wrote that a proposal to incorporate a gene from Brazil nuts into soybeans was abandoned for fear of causing unexpected allergic reactions.

If you suspect a food allergy or intolerance, remove the suspected food for 14 days and see how you feel. A food diary is a helpful tool to be able to track what foods initiated what responses. Removal of symptoms is a good indication that the problems were caused by the removed food. Slowly add the foods back into the diet, one at a time, and see what symptoms show back up. 

For food allergies, the best approach is obviously avoidance of that food.  If you have a food intolerance, digestive enzymes to help break down the food in the stomach can be helpful in preventing a reaction.  These supplements can also help with constipation and gas issues.  Digestive enzymes are easy to find, inexpensive, and a great way to get the most out of the foods that you eat and help you enjoy the foods that you love.

Sugar and the Flu Season

Flu season is now upon us.  From mid-October through early spring, people typically suffer with runny noses, sore throats, fevers, aches and chills, resulting in missed days from school or work.  There are many theories as to why doctors begin to see an uptick in patient numbers this time of year.  One thought is that the body’s response to the fall temperature change plays a role in the increased illness.  

Another theory, however, has to do with our diets this time of year.  Beginning just before Halloween, through Thanksgiving, Christmas, New Year’s, Super Bowl parties, Valentine’s Day, and Easter, there is a rapid increase in candy and sugar consumption in most American households.  Sugar has been shown to lower the body’s ability to fight infections. A normal, average healthy white blood cell can destroy an average of 13 germs. If you eat a piece of pie (approximately 6 teaspoons of sugar), the white blood cell can only destroy 10 germs. If you have pie with ice cream (approximately 12.5 teaspoons of sugar) your average white blood cell can only destroy 5.5 germs. This is a great example of how germs, bacteria, viruses can easily overwhelm our bodies during this stretch sugary months.  Extended periods of high blood sugar lower the fighting capabilities of our white blood cells, which is why diabetics have a harder time fighting infections. Sugar doesn’t do the body good!

So what can you do to specifically boost your immunity this time of year? Here are five simple actions you can take today:

1.      Avoid sweets and processed foods.  Focus on eating real food – food packed with vitamins and minerals, which help to boost your immune system.

2.      Go for colorful, antioxidant rich foods.  Dark leafy greens are packed with nutrition.  Combine that with Vitamin C in citrus fruits and the beta-carotene found in fall squashes and tubers, and you’ve just boosted immunity!  Try green smoothies as a way to incorporate more fresh fruits and vegetables into your diet.

3.      Limit dairy consumption.  Dairy creates mucous. Excess mucous production compromises the body’s ability to fight off airborne bacteria and viruses, while also providing an ideal environment for bacteria to grow.  Skip the dairy and opt for water-rich fruits and vegetables instead.

4.      Increase Vitamin D intake.  The body makes Vitamin D from sunlight exposure, which is limited during the winter months, making us more susceptible to infection.  Supplementing Vitamin D3 from September through April can help boost immunity.  (You should consult your doctor for dosage guidelines, as Vitamin D dosage is based on weight and it is possible to take too much.) 

5.      Reach for natural supplements.  There are several natural supplements available that can boost the body’s initial response when signs of a sickness first appear, including Vitamin C, Vitamin D3, Calcium, and varieties of homeopathic sprays and supplements meant to boost immune system response. Have these on hand and use them at the first signs of sickness. Increasing your dosage of these beneficial vitamins during this time of the year will aid in prevention of sickness. An ounce of prevention is worth a pound of cure!

It’s no coincidence we struggle with illness this time of year.  Don’t wait until you are sick to worry about prevention.  By making small dietary and lifestyle changes now, you can help ensure continued health through this flu season and beyond.