Monday, November 25, 2013

Why Kids Need Dirt

Thanks to modern hygiene and sanitation, we have seen lower rates of many diseases and health problems. Unfortunately, too much of a good thing can have its problems. I’ve talked before about how gardeners (statistically) live longer, and it turns out that the dirt itself can play a role in this:
The Problem:

We have antibacterial soap, antibacterial spray, antibacterial cleaning wipes and a myriad of disinfecting cleaning products. Kids are growing up in clean, disinfected, sterile environments. We go to great lengths to make sure we are protected from germs. At the same time, we have rising rates of allergies, autoimmune problems and gut related disorders (especially in children).

Could there be a connection?

Some research says yes… In fact, some research says that widespread use of disinfecting and antibacterial products (and removal/avoidance of dirt) is preventing proper formation of healthy gut bacteria and that restoring this beneficial bacteria could be the key to boosting immune function, reducing rates of allergies or digestive problems and even improving mood.

So where are these healthy bacteria and how can we benefit from them? Probiotic rich foods and supplements are a great start, but they are missing an important factor: Soil-Based Organisms (SBOs). These soil based organisms have stronger strains of beneficial bacteria that can survive through the digestive system and provide the most benefit. While fermented foods and probiotic supplements can also be very beneficial, some of these strains do not survive through the digestive system.

Just as the name suggests, soil based organisms are microorganisms found in soil.

Various cultures have known the health benefits of dirt for centuries and there is an old saying that “You have to eat a peck of dirt before you die.” It seems there is wisdom in this old saying…

In studies of what is called the hygiene hypothesis, researchers are concluding that organisms like the millions of bacteria, viruses and especially worms that enter the body along with “dirt” spur the development of a healthy immune system. Several continuing studies suggest that worms may help to redirect an immune system that has gone awry and resulted in autoimmune disorders, allergies and asthma.

These studies, along with epidemiological observations, seem to explain why immune system disorders like multiple sclerosis, Type 1 diabetes, inflammatory bowel disease, asthma and allergies have risen significantly in the United States and other developed countries.

How to Make Sure We Get Enough Dirt:

Step 1: Go outside. Step 2: Eat some dirt…. Just kidding!

We don’t actually need to make an effort to consume dirt to get the benefits of soil based organisms and nutrients in soil, we just need to make an effort to come in contact with it and to have our babies and children come in contact with it.

I take the following steps to make sure we get the health benefits of dirt:

Encourage my kids (including crawling babies) to play outside barefoot in the dirt as long as I know it is an area that hasn’t been sprayed with chemicals or contaminated in some other way. I garden and walk outside barefoot (which has other benefits too).
At the recommendation of this post, I also let my babies have an outside play area with organic dirt once they are 3-4 months or old enough to sit up or crawl. Yes, they get dirty. Yes, they put it in their mouths (that is the point). Usually, this area is just a small kiddie pool or pot or organic dirt with some toys in it to encourage play.
I let my older kids help my in the garden, let them play in the dirt, make mud pies and otherwise get dirty. If they’ve been playing in clean dirt, I also let them eat outside without washing their hands so they can transfer small amounts of these soil based organisms to their digestive systems.
We also all consume probiotic rich foods and drinks like water kefir, homemade sauerkraut, kombucha, and other fermented foods to make sure we are exposed to a wide variety of naturally occurring beneficial bacteria.
I supplement with a high quality probiotic/prebiotic blend that contains many of these same organisms. I also sprinkle these on the foods I feed my little ones and even dump a capsule in to the play dirt. (This brand has been clinically studied, especially in patients with IBS or digestive problems)

Friday, November 22, 2013

What about your Hormones?

It seems that the more we know, the more we don’t know. New research is constantly emerging on a variety of health topics but there is a common underlying theme.

What factor contributes to weight gain during pregnancy? Hormone balance.

What causes weight fluctuations, bloating and other health symptoms throughout the course of a month? Hormones.

What causes men to naturally put on muscle more easily or lose weight more quickly? Hormones.

What is a huge contributing factor of growth in children? Hormones.

What controls ovulation, reproduction, pregnancy, etc? Hormones

Yes, when it comes to losing weight or improving health, what do we focus on? Calories… or micronutrients… or diets.

It’s all about the hormones:
I’ve heard so many cases lately of people who have improved diet, started exercising, etc but are still not losing weight or improving health markers. After talking to many of these people, it seems that the factor they all have in common is an underlying problem with hormone balance.


Certainly, diet affects hormones to some degree, but other factors can have a tremendous impact as well, especially:

Sleep
Stress
Exercise
Exposure to toxins
pregnancy or nursing

Though there is no single symptom that is a definitive sign of a hormone imbalance, factors that often indicate a hormone problem include:

sleep troubles
persistent weight gain or inability to lose weight
being hot or cold often
digestive problems
cravings
low libido
fatigue
depression or anxiety
mood swings
headaches
hair loss

What to Do About It?

For those with hormone problems, there are some important dietary and lifestyle factors that can help nourish the body so it can recover. For these people, things like dieting, extreme exercise or stress will only make the problem worse and it is more important to carefully support the body’s hormone system.

This is best accomplished by first improving factors like sleep and stress as well as nourishing (rather than depriving) the body.

As I said before: “Statistically, many people use hormonal contraceptives to help “balance hormones” or prevent acne, etc. The problem is that this is just treating the symptoms and not addressing the root cause. The body naturally moves toward balance so if hormones are out of whack, it is not from a contraceptive deficiency, but rather that the body is not producing the natural hormones optimally.”
Get Some Sleep!

While you are sleeping, your body is extremely active removing toxins, recharging the mind, and creating hormones. Skimping on sleep, even for one night, can have a tremendous impact on hormones and even one night of missed or shortened sleep can create the hormone levels of a pre-diabetic.

I shared some tips in a previous post for optimizing sleep:

A daily (and nightly) routine can make a big difference in how easily you fall and stay asleep. You’ll have to experiment to find out what works best for you but here are some helpful suggestions:

Wake up and go to bed at the same time, even on weekends to keep your hormone cycle regular.
Eat a high protein/high fat snack a few hours before bed (7pm or earlier) or consume a lot at dinner.
Avoid caffeine after 1 pm.
Install F.lux (it is free) on all computers and devices to reduce blue light and help you sleep better (it is also easier on the eyes!)
Drink enough water during the day and stop drinking about 2 hours before bed so you don’t have to wake up to use the bathroom.
Take a soothing salt bath about an hour before bed with some relaxing music or a great book.
Get at least 30 minutes of sunlight each day (even if you aren’t trying to get your vitamin D). The exposure to the wide-spectrum light during the day boosts serotonin levels, which will help improve melatonin levels at night
Avoid artificial light as much as possible after the sun goes down.
Pray, meditate or find a way to reduce stress.
Give yourself a massage before bed to release stress and help relax (Personally, I love this for home-massage)
Stretch before bed to relax muscles.

This post has some additional tips for getting great sleep.
Eat Some Fat:

Fats, especially saturated fats, are vital for hormone health as the body uses fats as building blocks for hormones. As this article explains:

When these important saturated fatty acids are not readily available, certain growth factors in the cells and organs will not be properly aligned. This is because the various receptors, such as G-protein receptors, need to be coupled with lipids in order to provide localization of function.

The messages that are sent from the outside of the cell to the inner part of the cell control many functions including those activated by, for example, adrenaline in the primitive mammalian fight/flight reactions. When the adrenal gland produces adrenaline and the adrenaline (beta-adrenergic) receptor communicates with the G-protein and its signal cascade, the parts of the body are alerted to the need for action; the heart beats faster, the blood flow to the gut decreases while the blood flow to the muscles increases and the production of glucose is stimulated.

The G-proteins come in different forms; the alpha subunit is covalently linked to myristic acid and the function of this subunit is important for turning on and off the binding to an enzyme called adenylate cyclase and thus the amplification of important hormone signals.

When researchers looked at the fatty acid composition of the phospholipids in the T-cells (white blood cells), from both young and old donors, they found that a loss of saturated fatty acids in the lymphocytes was responsible for age-related declines in white blood cell function. They found that they could correct cellular deficiencies in palmitic acid and myristic acid by adding these saturated fatty acids.”

Coconut Oil is amazing for hormone health. It provides the necessary building blocks for hormone production, can assist weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties.

If you really need hormone help, aim to consume 1/4 cup of added coconut oil a day. My favorite way is to blend into coffee or tea. This is the highest quality one I’ve found.
Helpful Supplements:

In a perfect world, we would be rising and sleeping with the sun, getting Vitamin D from the sun and Magnesium from the ocean while relaxing and exercising in great balance each day in a stress-free world. Since I doubt that describes any of us currently, supplements can fill in the gaps. I’ve talked about the basic supplements that I take before, but there are some specific ones that are helpful for hormone support.

Maca- A tuber in the radish family that has a history of boosting hormone production and libido. Many women notice less PMS, increased fertility, and improved skin while men notice increased sperm production, libido and better sleep. Maca is also high in minerals and essential fatty acids, making it great for hormones. It is available in powder form (least expensive option) or in capsules. Maca should be discontinued during pregnancy. The effects of Maca are somewhat cumulative, so the best results are seen after 3-5 weeks of taking Maca regularly.
Magnesium- Magnesium supports hundreds of reactions in the body and often contributes to better sleep (which is great for hormones!). There are several effective forms of Magnesium: In powder form with a product like Natural Calm so that you can vary your dose and work up slowly, ionic liquid form can be added to food and drinks and dose can be worked up slowly,or transdermal form by using Magnesium oil applied to skin. This is often the most effective option for those with damaged digestive tract or severe deficiency. Magnesium often greatly helps both PMS symptoms and menstrual cramping.
Vitamin D- A pre-hormone is supportive of hormone function. Best obtained from the sun if possible, or from a D3 supplement or Fermented Cod Liver Oil (what I do in the winter). Make sure not to get too much, and optimally, get Serum Vitamin D levels checked to minitor levels.
Fermented Cod Liver Oil- Provides many of the necessary building blocks for hormone production including Vitamins A, D, and K. It also is a great source of Omega-3s and beneficial fats.
Gelatin is a great source of calcium, magnesium and phosphate. It supports hormone production and digestive health and helps sooth inflammation, especially in joints. We use Great Lakes Kosher as I was able to verify with the company that it is sourced from grass-fed, humanely raised cows, and as such is higher in nutrients.
Vitex/Chaste Tree Berry- Nourishes the pituitary gland and helps lengthen the luteal phase. It lowers prolactin and raises progesterone. For some women, this alone will improve symptoms.
Natural Progesterone Cream- PMS and menstrual troubles are often linked to specific hormone imbalances. Especially for those with short cycles or short second phase of their cycle (ovulation through start of menses), progesterone can be the issue. I’ve seen people add only natural progesterone cream and see symptoms greatly reduce. If you do use progesterone cream, do you own research, make sure you have a good brand that is soy-free and only use for the second half of your cycle (ovulation through menses).
Red Raspberry Leaf- A well know fertility herb that is also helpful in reducing PMS and cramping. It has a high nutrient profile and is especially high in calcium and is a uterine tonic. It is available in capsule form, but makes an excellent hot or cold tea.

NOTE: Make sure to check with your doctor or health care professional before taking any new supplements, especially if you are on medications or contraceptives.

Thursday, November 21, 2013

Cracked Heels

Cracked heels can be the result of several things:

the way a person walks
poor circulation
a skin problem like eczema or psoriasis
fungal infection
nutritional deficiencies

Finding the Cause:

Since cracked heels can have a variety of causes, it is important to find the root of the problem. Often, I’ve seen cracked heels improve with dietary changes. Deficiencies of zinc, magnesium and omega-3 can contribute to cracked heels, and fat soluble vitamins and gelatin are also important.

Skin related problems and fungal infections can often be helped with regular detoxifying foot soaks and a homemade healing salve.

Personally, we take fermented cod liver oil daily and make it a point to consume wild-caught fish to maintain Omega-3 levels.
As a general rule, I suggest trying any remedy for at least a few weeks to see if it is working. For best results, try external and internal approaches at the same time.
Internal Remedies for Cracked Heels:

Consuming enough Zinc, Magnesium and Omega-3s in food or supplement form
Consuming Gelatin and Vitamin C which increase skin elasticity and may help reduce cracking
Optimizing fat soluble vitamins like Vitamin D (found in Fermented Cod Liver oil, supplements or from sun exposure) and Vitamin K (found in grass-fed butter or supplements). Consuming foods like bone broth and organ meats is also helpful.
Drinking enough water and consuming trace minerals

External Remedies for Cracked Heels:

Exfoliating with a natural pumice stone or Ped Egg (looks like a cheese grater but it works)
Soaking in detoxifying food baths or regular detox baths (here are my three favorite recipes)
Adding 1/2 cup of apple cider vinegar to a warm foot soak
Using magnesium oil on the feet before bed
Using a homemade nourishing foot salve (see below) each morning and night
Using a homemade peppermint magnesium foot scrub to exfoliate feet in the shower

Cracked Heel Foot Salve Recipe:

Ingredients

¼ cup Shea Butter
¼ cup Coconut Oil
3 Tablespoons Beeswax
¼ cup Magnesium Flakes + 2 Tablespoons boiling water (Or ¼ cup of pre-made Magnesium oil, though this won’t yield as much magnesium in the final product)
10 drops Oregano Essential Oil (Not for use during pregnancy or on children)
10 drops Peppermint Essential Oil

Instructions

Pour 2 tablespoons of boiling water in to the magnesium flakes in a small container and stir until it dissolves. This will create a thick liquid. Set aside to cool.
In a quart size mason jar inside a small pan with 1 inch of water, combine the coconut oil, beeswax and shea butter and turn on medium heat.
When melted, remove the jar from the pan and let the mixture cool until room temp and slightly opaque. At this point, put in to a medium bowl or into a blender.
If in a bowl, use a hand blender or immersion blender on medium speed and start blending the oil mixture.
Slowly (starting with a drop at a time) add the dissolved magnesium mixture to the oil mixture while continuing blending until all of the magnesium mix is added and it is well-mixed.
Add the oregano and peppermint essential oils if using and whip until combined.
Put in the fridge for 15 minutes and re-blend to get body butter consistency.
Store in fridge for a cooling lotion (best consistency) or at room temp for up to two months.
Use on cracked heels at night. Apply a thick coat and wear socks until the salve absorbs.

Thursday, November 7, 2013

Do you Brush Your Skin?

f you’ve never heard of dry brushing for skin, you’re probably thinking “Why on earth would I want to brush my skin? I already have to brush my hair and my teeth.”

I shared this attitude for a while…
What is Dry Brushing?

The basic concept of dry brushing is using a coarse, dry brush to brush the skin in a particular pattern. Though I haven’t found any scientific research supporting it, there is a ton of first hand information from people who have tried it and swear by it.
Benefits of Dry Brushing:

Supporters of dry brushing claim that it can stimulate the lymph system, help the body rid itself of toxins and increase circulation or energy.

I’m not completely sold on all of those benefits, but this definitely falls in the “can’t hurt” category and I have personally noticed that my skin is softer (and possibly firmer, though this is hard to measure) from dry brushing. It is very invigorating, and it can’t hurt, so it has become part of my routine.

Especially during pregnancy, I found that dry brushing seemed to help keep me from getting stretch marks and also seemed to help tighten skin after pregnancy.
What to Do:

Use a natural bristle brush.
Start on dry skin before bathing.
Start at the feet/ankles and brush in long circular movements up toward the heart.
Always brush to the center of the body.
On stomach and armpits use a circular clockwise brushing motion.
Brush softly at first and eventually work up to firmer pressure.
After dry brushing, shower (cool water or alternating cool and hot is best)
If needed, moisturize after showering. I use a homemade body butter.
Repeat daily or as needed.