Yeah, yeah, yeah, we’re redheads, we get sunburned easily, blah, blah, blah, whatever. That’s easy – stay out of the sun, use sunscreen (preferably a natural zinc-based one), and take a vitamin D supplement if you test low. BUT how many of you also are prone to eczema, dandruff, rashes, hives, skin allergies, psoriasis, etc? How many of you are sensitive to skin products and make up? Or am I the only one?
The first time I noticed my sensitive skin was when I was about 4 years old. I had been out in the neighbor’s yard and came home and my mother said, “Have you been playing with the neighbor’s cat?” “No,” I said guiltily all the while thinking, “How did she know?” She knew because I was covered head to toe in rashes. I hadn’t even really noticed them and was probably was scratching them obliviously. She had promptly put me in a bathtub and then covered me head to toe in hydrocortisone cream. I grew up thinking everyone used hydrocortisone cream as body moisturizer. And thus my lifelong struggle with skin issues began. I have had allergic rashes, anxiety rashes, eczema, dandruff, and cystic acne. My absolute favorite skin condition was when I had skin rashes and cystic acne at the same time and just inches from each other…..gggggrrrr what is up with that?
I’ve also had great spaces of time when I’ve had absolutely flawless beautiful skin, but it takes a certain amount of care to get there. Our skin shows our stress, our allergies, our lack of sleep, and even our digestive and metabolic issues as it is one of the organs where the body eliminates waste. It needs to be cared for – nutritionally from the inside out.
But how? Dietary fat has been given a bad name over the years. The truth is that you and your skin need fat, including both saturated fat and essential fatty acids; however, the standard American diet tends to be too high in inflammatory saturated fats and too low in anti-inflammatory essential fatty acids, particularly omega 3s. The idea is to rebalance the types of fats and to switch to healthier sources of each.
Switch Out Your Fats and Oils:
-For cooking, switch to an unrefined coconut oil. This is a natural vegetarian-based saturated fat that doesn’t cause the same cardiovascular problems as animal source saturated fats. It also has anti-viral and anti-bacterial properties and is great for the skin – nutritionally as well as topically.
-Buy a high quality extra virgin olive oil and use it to make your own salad dressing vinagrette by adding lemon and herbs. Olive oil shouldn’t be used for cooking as it oxidizes easily. I recommend buying it in smaller quantities more frequently to avoid it going rancid. If you want to buy larger quantities, store it in dark bottles in the refrigerator to increase shelf life where it will solidify, then remove it once you are ready to use it.
Increase consumption of the following:
-Nuts and seeds such as pumpkin, walnut, sunflower and almonds will add more essential fatty acids like omega 3s and 6s to the diet. They are a good plant-based source of zinc and vitamin E which are both important for optimal skin health. These foods add much-needed fiber to the diet, which assists with proper elimination of toxins and waste. I just remembered how much I used to eat fresh and raw nuts as snacks at work and recently switched back to them as a morning snack. They are so satiating, and believe it or not, I’ve noticed that I’ve dropped a few pounds. Try soaking raw nuts or seeds overnight in salt water then dehydrating them in the oven on the lowest heat setting for a few hours until they are crunchy. Yummy! This also makes them a little easier to digest.
Eat Seafood Once a Week: I believe redheads proliferated in northern Europe for a reason! Download safe seafood recommendations from Seafood Watch and choose deep sea fish which is higher in essential fatty acids.
-Eat Plenty of Fruit, Vegetables, and Whole Grains: The skin loves phytonutrients such as ACES (Vitamins A, C and E), beta carotene, chromium, selenium, and zinc.
Decrease consumption of the following:
-Avoid trans-, hydrogenated and partially-hydrogenated fats or oils: The body doesn’t know how to metabolize these fats and it can show up on the skin. Every single time I indulge in greasy french fries, I get a big fat zit usually right in the middle of my forehead!
-Avoid refined sugar and alcohol as it may contribute to essential fatty acid deficiency.
Consider Supplementing with the Following:
-Purified Fish Oil or Flax Seed Oil: 3000mg a day of omega 3s. For fish oil, I like Nordic Naturals. For flax seed oil, I like Barlean’s.
-Probiotics: Skin issues can be caused by an imbalance of good and bad bacteria in the gut. Be sure to get a supplement that has 10 strains of both lactobacillus and bifidobacterium, that ensures 15-30 billion active bacteria, and that has enteric coating so that it travels to the small intestine before dissolving.
-N-Acetyl-L-Cysteine (NAC): This amino acid is rich in sulfur, assists EFAs in their function of reducing free radicals, and provides liver detoxification support. Start taking 500mg three times a week and work your way up to taking 500mg daily. Then slowly increase your dose over the course of a few months to 1500mg/day.
Thursday, September 22, 2011
Friday, September 16, 2011
To Go Gluten Free or Not? That is the Question.
Everybody seems to be going on a gluten free diet these days. It’s the latest diet trend among several celebrities. So my dear redheads, I ask the question -- should we go gluten free? Well, as always, I look to science for guidance, but first a little background.
Gluten free diets were originated for those who have Celiac Disease. Celiac Disease is a food intolerance to a gluten protein found in grains including all forms of wheat such as durum, semolina, spelt, kamut, einkorn and faro, and related grains such as rye, barley and triticale. While oats do not have gluten, they have molecules similar to gluten which can cause reactions in sensitive individuals. Oats can also be contaminated from being processed and stored with other glutinous grains such as wheat.
Celiac Disease affects approximately 1 in 133 Americans. It causes damage to the intestinal lining resulting in malabsorption of nutrients and intestinal permeability (leaky gut). Celiac Disease is considered to be a multi-system, multi-symptom, autoimmune disorder. If untreated it can lead to other severe health problems and even death. Signs and symptoms of Celiac Disease can vary greatly from person to person. For more information on signs and symptoms, please see here.
Is there a connection between Celiac Disease and red hair? From the studies I’ve read, I personally think there can be. The gene that causes red hair, MC1R, and the gene that causes Celiac Disease, DQ2 and DQ8, are both common to those with northern European ancestry. But that’s not all. The gene MC1R, that doesn’t function on our skin cells and causes our red hair, ALSO APPEARS ON IMMUNE CELLS in the intestinal tract where it helps protect the gut by fighting inflammation. So if MC1R doesn’t function on our skin cells, it could conceivably not function on our immune cells creating a propensity to inflammation in our gut. In other words, just as our skin is vulnerable to damage from ultraviolet radiation from the sun, our intestinal tract might also be vulnerable to the stress and damage of everyday digestion. Now if you happen to have the Celiac Disease gene in addition to the red hair gene, this combination could be like throwing water on a grease fire and boom – inflammation party! Even if you do not have the Celiac Disease gene, wheat and glutinous grains can still cause allergies or gastro-intestinal disturbances due to their difficulty to digest.
But how do you know if glutinous grains (or wheat only) are an issue for you? There are a few tests that you can take:
-A genetic DNA test - this will tell you whether you have a genetic tendency towards Celiac Disease
-A blood test for Celiac Disease - this test indicates whether you might be having an anti-gliadin immune reaction to gluten
-A biopsy of the small intestine - this is the only test that can confirm whether you indeed have developed Celiac Disease. You must be eating gluten regularly at the time of the test for it to be accurate. Partial and full atrophy of intestinal "villi" can indicate Celiac Disease (be sure to always get a copy of your test results)
-Wheat allergy tests – This is separate from Celiac Disease and can be tested with a skin prick test (Immunoglobulin E) and blood tests (Immunoglobulin G).
If you prefer not to do a test, you can also try an elimination diet and remove gluten from your diet for three to six months to see how it makes you feel, then introduce it back into your diet, and observe for reactions or symptoms. If no reaction or symptoms, you can include it in on rotation on every fourth day.
If you plan to go gluten free, it is best to stick to a whole food diet and swap out your whole glutinous grains with whole non-glutinous grains like brown or wild rice, quinoa, millet, buckwheat, teff or amaranth. Whole non-glutinous grains are nutritious, high in fiber, and have some vitamin Bs. I recommend supplementing with a high quality Vitamin B complex while on a gluten free diet just in case you don’t get enough. Non-contaminated oats are now available if you want to try them, but they could also cause reactions depending upon the individual.
There are a lot of gluten free baked goods out there that are really tempting and tasty. Ten years ago these types of products totally sucked -- no longer! But watch out! Just because a label says it is “gluten free” does not necessarily mean that it is good for you, nutritious, free of fat, free of sugar, low in calories, and high in fiber. You still need to read the labels. A gluten free cookie is still a cookie after all! Now for those with Celiac Disease who never get to eat cookies EVER, a gluten free cookie is most definitely a happy treat every once in a while. But as with regular cookies, don’t over do it.
Personally, Celiac Disease runs in my family and my redheaded sister has it. While I tested as having a high anti-gliadin immune reaction, I have never been officially diagnosed with the disease. I decided to go gluten free several years ago, and I have found it to be very beneficial to my health and well-being – except of course when I indulge in too many gluten free cookies and gain weight! In summary, I think a gluten free diet is worth redheads trying, especially if lately you’ve been feeling that more than your hair is “inflamed.”
Gluten free diets were originated for those who have Celiac Disease. Celiac Disease is a food intolerance to a gluten protein found in grains including all forms of wheat such as durum, semolina, spelt, kamut, einkorn and faro, and related grains such as rye, barley and triticale. While oats do not have gluten, they have molecules similar to gluten which can cause reactions in sensitive individuals. Oats can also be contaminated from being processed and stored with other glutinous grains such as wheat.
Celiac Disease affects approximately 1 in 133 Americans. It causes damage to the intestinal lining resulting in malabsorption of nutrients and intestinal permeability (leaky gut). Celiac Disease is considered to be a multi-system, multi-symptom, autoimmune disorder. If untreated it can lead to other severe health problems and even death. Signs and symptoms of Celiac Disease can vary greatly from person to person. For more information on signs and symptoms, please see here.
Is there a connection between Celiac Disease and red hair? From the studies I’ve read, I personally think there can be. The gene that causes red hair, MC1R, and the gene that causes Celiac Disease, DQ2 and DQ8, are both common to those with northern European ancestry. But that’s not all. The gene MC1R, that doesn’t function on our skin cells and causes our red hair, ALSO APPEARS ON IMMUNE CELLS in the intestinal tract where it helps protect the gut by fighting inflammation. So if MC1R doesn’t function on our skin cells, it could conceivably not function on our immune cells creating a propensity to inflammation in our gut. In other words, just as our skin is vulnerable to damage from ultraviolet radiation from the sun, our intestinal tract might also be vulnerable to the stress and damage of everyday digestion. Now if you happen to have the Celiac Disease gene in addition to the red hair gene, this combination could be like throwing water on a grease fire and boom – inflammation party! Even if you do not have the Celiac Disease gene, wheat and glutinous grains can still cause allergies or gastro-intestinal disturbances due to their difficulty to digest.
But how do you know if glutinous grains (or wheat only) are an issue for you? There are a few tests that you can take:
-A genetic DNA test - this will tell you whether you have a genetic tendency towards Celiac Disease
-A blood test for Celiac Disease - this test indicates whether you might be having an anti-gliadin immune reaction to gluten
-A biopsy of the small intestine - this is the only test that can confirm whether you indeed have developed Celiac Disease. You must be eating gluten regularly at the time of the test for it to be accurate. Partial and full atrophy of intestinal "villi" can indicate Celiac Disease (be sure to always get a copy of your test results)
-Wheat allergy tests – This is separate from Celiac Disease and can be tested with a skin prick test (Immunoglobulin E) and blood tests (Immunoglobulin G).
If you prefer not to do a test, you can also try an elimination diet and remove gluten from your diet for three to six months to see how it makes you feel, then introduce it back into your diet, and observe for reactions or symptoms. If no reaction or symptoms, you can include it in on rotation on every fourth day.
If you plan to go gluten free, it is best to stick to a whole food diet and swap out your whole glutinous grains with whole non-glutinous grains like brown or wild rice, quinoa, millet, buckwheat, teff or amaranth. Whole non-glutinous grains are nutritious, high in fiber, and have some vitamin Bs. I recommend supplementing with a high quality Vitamin B complex while on a gluten free diet just in case you don’t get enough. Non-contaminated oats are now available if you want to try them, but they could also cause reactions depending upon the individual.
There are a lot of gluten free baked goods out there that are really tempting and tasty. Ten years ago these types of products totally sucked -- no longer! But watch out! Just because a label says it is “gluten free” does not necessarily mean that it is good for you, nutritious, free of fat, free of sugar, low in calories, and high in fiber. You still need to read the labels. A gluten free cookie is still a cookie after all! Now for those with Celiac Disease who never get to eat cookies EVER, a gluten free cookie is most definitely a happy treat every once in a while. But as with regular cookies, don’t over do it.
Personally, Celiac Disease runs in my family and my redheaded sister has it. While I tested as having a high anti-gliadin immune reaction, I have never been officially diagnosed with the disease. I decided to go gluten free several years ago, and I have found it to be very beneficial to my health and well-being – except of course when I indulge in too many gluten free cookies and gain weight! In summary, I think a gluten free diet is worth redheads trying, especially if lately you’ve been feeling that more than your hair is “inflamed.”
Nutrition and Lifestyle Recommendations for Pain Management
Pain and sensitivity to pain comes in all shapes and sizes and is a very individual thing, and let’s not forget about emotional pain. Maybe the link between red hair and pain makes sense to you or maybe you have another gene that balances out your red hair gene and you think it's a bunch of bunk. If there is anything that I’ve learned about genetics is that the more we learn about genetics, there’s always something more to learn about genetics.
If you are in pain, please consult with your physician or seek out complimentary treatment to try to get to the root cause of your pain and do what you need to do to take care of yourself. The majority of the battle is learning about yourself and having the discipline to take care of yourself. I struggle with it too - I just found out that I aggravated my sciatic nerve, probably while doing forward bends in yoga and then by sitting and writing most of the day. It causes pins and needles in my feet and they swell – ugh! But I’m getting referred to physical therapy, and I’m going to try to do what they tell me to do, so that I can feel better. You can make your health a priority too!
Please do NOT avoid the dentist because of anxiety or fear of pain. As a child, my teeth were drilled on without any numbing medication, and this has given me a certain level of dental care anxiety. Just thinking about the sound of the dental drill makes me cringe – so I can completely relate. But my anxiety is not enough to make me avoid dental care completely. My anxiety actually motivates me to floss daily, get my cleanings every six months (thanks to my employer-based insurance), and pray during my x-ray and exam that I don’t need a filling or a crown or worse -- a root canal. So far, so good on the root canal, and that is most likely because I do all of the above. When I do need dental work, the drugs my dentist uses work pretty well for me (thankfully!), but then again, I only have the red hair gene on one side of my family so I might have a bit of protection that other redheads don’t have. If anxiety and fear of dental pain are an issue for you, please consult your physician to see if you can be medicated before procedures and ask a friend or relative to take you to and from the dentist.
If your dentist or physician dismisses your concerns about your anxiety or past pain experiences, then say goodbye to him or her and find another practitioner. There are many practitioners in the sea who will listen to you and support you. If it helps, print out Redheads and Pain: A Recap, send it to him or her, and interview him or her over the phone or in person before deciding how to proceed. A better sense of control will help ease your anxiety.
Dietary Recommendations for Pain Management
Please consult your physician before embarking on any new dietary regimen.
A fresh, local, seasonal, natural, whole food diet consisting predominantly of plant-based foods is anti-inflammatory and would best support pain. If you have access to organic food that is fresh and local and you can afford it, purchasing it will help reduce your exposure to pesticides, herbicides and genetically modified organisms (GMOs).
Shop at Farmer's Markets, the Perimeter of the Grocery Store, the Bulk Section and the Oil Section!
-Produce Section – leafy greens (chard, kale spinach), crunchy veggies (broccoli, asparagus, green beans), starchy veggies (yam, parsnip), fruit, sprouts
-Meat/Fish Section – grass-fed, range-raised, organic, hormone & antibiotic free, wild or organically farmed fish
-Cultured Dairy Products (as tolerated) – yogurt, kefir, butter, buttermilk, cottage cheese – try goat dairy products too!
-Eggs – range-raised, cage-free, omega 3
-Bulk Section – nuts & seeds, legumes, whole non-glutinous grains (e.g. wild or brown rice, quinoa, millet)
-Quality Oils – extra virgin olive oil, unrefined coconut oil, flax seed oil, unrefined sesame or safflower seed oils
Restock your pantry with healthy staples:
-Chicken or vegetable stock
-Non-irradiated organic herbs
-Natural sweeteners (agave syrup, pure maple syrup, or whole leaf stevia powders)
-Change table salt to REAL Salt or Himalayan Crystal Salt and use herbs
-Try seaweed for flavoring (full of minerals and a natural source of iodine)
Eat 2-3 servings a day of quality protein to avoid hypoglycemia (e.g. meat, fish, dairy, legumes, nuts, seeds)
Read All Labels and Avoid the Inflammatory Monsters!
-Avoid trans-, hydrogenated and partially-hydrogenated fats or oils
-Avoid processed and refined carbohydrates
-Avoid white or “enriched” flours
-Choose whole flours or sprouted grain breads and eat minimally
-Choose whole grain pastas and eat minimally
-Avoid refined sugar and alcohol
-Avoid labels that read above 7 grams of sugars per serving
-Watch out for hidden sugars – alcohol, high fructose corn syrup, dextrin, malodextrin, honey, sucrose (table sugar), molasses, sorghum, cane juice (evaporated too), brown sugar, xylitol, mannitol, sorbitol, barley malt, brown rice syrup, date sugar, fruit juice concentrates, maple syrup
-Avoid artificial sweeteners, preservatives & additives such as aspartame (Nutrasweet), saccharin (Sweet’n’Lo), sucrolose (Splenda)
-Avoid monosodium glutamate (MSG), nitrates/nitrites in lunch meats, sulfites, and artificial coloring.
IF YOU DON’T UNDERSTAND WHAT IT MEANS DON’T BUY IT.
Lifestyle Recommendations for Pain Management
Identify and Eliminate Underlying Food Allergies and Treat Inhalant Allergies – For more information, see ‘Tis the Season for Achooo!!
Do things that naturally increase endorphin levels:
-Get enough sleep: 7-8 hours nightly in a darkened room away from electronics
-Stay hydrated – drink eight 8-ounce glasses of purified water a day. Try refreshing it with a bit of lemon or you can substitute water with your favorite herbal tea.
-Exercise: 20-30 minutes daily to increase endorphins and maintain weight and energy. Start slowly by exercising 2-3 times a week and work your way up to daily. If you are injured, ask your physician or physical therapist for appropriate exercises and an exercise schedule -- be gentle with yourself. Exercises like yoga can also be meditative and reduce stress, but do not push yourself like I did!
-Practice meditation or deep breathing
-Put sensitivity to work artistically – indulge the creative redhead in you!
-Seek out complimentary therapies like chiropractic, acupuncture, naturopathy, massage therapy, or cranial-sacral therapy. Consider psychotherapy to work through unresolved emotional trauma or to learn coping mechanisms for stress.
Nutritional Supplements for Pain Management
WARNING: Consult your physician before taking any of the following nutritional supplements.
Licorice:
Inhibits the release of melanocyte stimulating hormone (this effect is not reported in the de-glycyrrhizinated form of licorice or DGL), assists with auto-immune conditions, and supports the adrenal glands. Use a standardized root extract of 100-200mg per day in the morning. WARNINGS: Do not use if pregnant or nursing, if you have heart disease, hypertension, or liver disease or with medications that contain diuretic, digitalis or glucocortiocoids. Do not exceed 600 mg of glycyrrhizic acid daily. Extended use at these levels may elevate blood pressure. If taking medication, consult your healthcare practitioner before use.
5-HTP or L-Tryptophan:
The amino acid in your Thanksgiving turkey that makes you blissfully sleepy, precursors to the neurotransmitter serotonin, helps modulate symptoms of depression, anxiety, anger, regulates sleep/wake cycles and assists with pain management. WARNING: Do not use if pregnant or nursing. Do not use concurrently with SSRI medications or MAO inhibitors. 5-HTP may cause gastrointestinal upset in sensitive individuals.
-Some people have better luck with 5-HTP and others have better luck with L-Tryptophan. I like L-Tryptophan myself.
-5-HTP: 50-300 mg per day, in divided doses, before meals (in the afternoon or evening)
OR
-L-Tryptophan: 1000-3000mg per day, in divided doses, before meals (in the afternoon or evening). Take with a piece of fruit to help with absorption.
DL-Phenylalanine (DLPA):
Precursor to Phenylethylamine (PEA) which is a mood enhancer found in chocolate, supports mood and relaxes muscles, inhibits enzymes that breakdown endorphins that modulate emotional and physical pain. 2000-3000mg per day in divided doses, between meals (e.g. mid-morning and mid-afternoon). WARNING: If pregnant or lactating, consult your physician before taking this supplement. Individuals with phenylketonuria or tardive dyskinesia should avoid this supplement. Occasional nausea, heartburn, or headaches have been associated with dl-phenylalanine.
GABA:
Helpful for stress and anxiety, acts as a natural tranquilizer. 500-750 mg once daily in between meals. WARNING: If pregnant, consult your physician before taking this or any other supplement.
If you are in pain, please consult with your physician or seek out complimentary treatment to try to get to the root cause of your pain and do what you need to do to take care of yourself. The majority of the battle is learning about yourself and having the discipline to take care of yourself. I struggle with it too - I just found out that I aggravated my sciatic nerve, probably while doing forward bends in yoga and then by sitting and writing most of the day. It causes pins and needles in my feet and they swell – ugh! But I’m getting referred to physical therapy, and I’m going to try to do what they tell me to do, so that I can feel better. You can make your health a priority too!
Please do NOT avoid the dentist because of anxiety or fear of pain. As a child, my teeth were drilled on without any numbing medication, and this has given me a certain level of dental care anxiety. Just thinking about the sound of the dental drill makes me cringe – so I can completely relate. But my anxiety is not enough to make me avoid dental care completely. My anxiety actually motivates me to floss daily, get my cleanings every six months (thanks to my employer-based insurance), and pray during my x-ray and exam that I don’t need a filling or a crown or worse -- a root canal. So far, so good on the root canal, and that is most likely because I do all of the above. When I do need dental work, the drugs my dentist uses work pretty well for me (thankfully!), but then again, I only have the red hair gene on one side of my family so I might have a bit of protection that other redheads don’t have. If anxiety and fear of dental pain are an issue for you, please consult your physician to see if you can be medicated before procedures and ask a friend or relative to take you to and from the dentist.
If your dentist or physician dismisses your concerns about your anxiety or past pain experiences, then say goodbye to him or her and find another practitioner. There are many practitioners in the sea who will listen to you and support you. If it helps, print out Redheads and Pain: A Recap, send it to him or her, and interview him or her over the phone or in person before deciding how to proceed. A better sense of control will help ease your anxiety.
Dietary Recommendations for Pain Management
Please consult your physician before embarking on any new dietary regimen.
A fresh, local, seasonal, natural, whole food diet consisting predominantly of plant-based foods is anti-inflammatory and would best support pain. If you have access to organic food that is fresh and local and you can afford it, purchasing it will help reduce your exposure to pesticides, herbicides and genetically modified organisms (GMOs).
Shop at Farmer's Markets, the Perimeter of the Grocery Store, the Bulk Section and the Oil Section!
-Produce Section – leafy greens (chard, kale spinach), crunchy veggies (broccoli, asparagus, green beans), starchy veggies (yam, parsnip), fruit, sprouts
-Meat/Fish Section – grass-fed, range-raised, organic, hormone & antibiotic free, wild or organically farmed fish
-Cultured Dairy Products (as tolerated) – yogurt, kefir, butter, buttermilk, cottage cheese – try goat dairy products too!
-Eggs – range-raised, cage-free, omega 3
-Bulk Section – nuts & seeds, legumes, whole non-glutinous grains (e.g. wild or brown rice, quinoa, millet)
-Quality Oils – extra virgin olive oil, unrefined coconut oil, flax seed oil, unrefined sesame or safflower seed oils
Restock your pantry with healthy staples:
-Chicken or vegetable stock
-Non-irradiated organic herbs
-Natural sweeteners (agave syrup, pure maple syrup, or whole leaf stevia powders)
-Change table salt to REAL Salt or Himalayan Crystal Salt and use herbs
-Try seaweed for flavoring (full of minerals and a natural source of iodine)
Eat 2-3 servings a day of quality protein to avoid hypoglycemia (e.g. meat, fish, dairy, legumes, nuts, seeds)
Read All Labels and Avoid the Inflammatory Monsters!
-Avoid trans-, hydrogenated and partially-hydrogenated fats or oils
-Avoid processed and refined carbohydrates
-Avoid white or “enriched” flours
-Choose whole flours or sprouted grain breads and eat minimally
-Choose whole grain pastas and eat minimally
-Avoid refined sugar and alcohol
-Avoid labels that read above 7 grams of sugars per serving
-Watch out for hidden sugars – alcohol, high fructose corn syrup, dextrin, malodextrin, honey, sucrose (table sugar), molasses, sorghum, cane juice (evaporated too), brown sugar, xylitol, mannitol, sorbitol, barley malt, brown rice syrup, date sugar, fruit juice concentrates, maple syrup
-Avoid artificial sweeteners, preservatives & additives such as aspartame (Nutrasweet), saccharin (Sweet’n’Lo), sucrolose (Splenda)
-Avoid monosodium glutamate (MSG), nitrates/nitrites in lunch meats, sulfites, and artificial coloring.
IF YOU DON’T UNDERSTAND WHAT IT MEANS DON’T BUY IT.
Lifestyle Recommendations for Pain Management
Identify and Eliminate Underlying Food Allergies and Treat Inhalant Allergies – For more information, see ‘Tis the Season for Achooo!!
Do things that naturally increase endorphin levels:
-Get enough sleep: 7-8 hours nightly in a darkened room away from electronics
-Stay hydrated – drink eight 8-ounce glasses of purified water a day. Try refreshing it with a bit of lemon or you can substitute water with your favorite herbal tea.
-Exercise: 20-30 minutes daily to increase endorphins and maintain weight and energy. Start slowly by exercising 2-3 times a week and work your way up to daily. If you are injured, ask your physician or physical therapist for appropriate exercises and an exercise schedule -- be gentle with yourself. Exercises like yoga can also be meditative and reduce stress, but do not push yourself like I did!
-Practice meditation or deep breathing
-Put sensitivity to work artistically – indulge the creative redhead in you!
-Seek out complimentary therapies like chiropractic, acupuncture, naturopathy, massage therapy, or cranial-sacral therapy. Consider psychotherapy to work through unresolved emotional trauma or to learn coping mechanisms for stress.
Nutritional Supplements for Pain Management
WARNING: Consult your physician before taking any of the following nutritional supplements.
Licorice:
Inhibits the release of melanocyte stimulating hormone (this effect is not reported in the de-glycyrrhizinated form of licorice or DGL), assists with auto-immune conditions, and supports the adrenal glands. Use a standardized root extract of 100-200mg per day in the morning. WARNINGS: Do not use if pregnant or nursing, if you have heart disease, hypertension, or liver disease or with medications that contain diuretic, digitalis or glucocortiocoids. Do not exceed 600 mg of glycyrrhizic acid daily. Extended use at these levels may elevate blood pressure. If taking medication, consult your healthcare practitioner before use.
5-HTP or L-Tryptophan:
The amino acid in your Thanksgiving turkey that makes you blissfully sleepy, precursors to the neurotransmitter serotonin, helps modulate symptoms of depression, anxiety, anger, regulates sleep/wake cycles and assists with pain management. WARNING: Do not use if pregnant or nursing. Do not use concurrently with SSRI medications or MAO inhibitors. 5-HTP may cause gastrointestinal upset in sensitive individuals.
-Some people have better luck with 5-HTP and others have better luck with L-Tryptophan. I like L-Tryptophan myself.
-5-HTP: 50-300 mg per day, in divided doses, before meals (in the afternoon or evening)
OR
-L-Tryptophan: 1000-3000mg per day, in divided doses, before meals (in the afternoon or evening). Take with a piece of fruit to help with absorption.
DL-Phenylalanine (DLPA):
Precursor to Phenylethylamine (PEA) which is a mood enhancer found in chocolate, supports mood and relaxes muscles, inhibits enzymes that breakdown endorphins that modulate emotional and physical pain. 2000-3000mg per day in divided doses, between meals (e.g. mid-morning and mid-afternoon). WARNING: If pregnant or lactating, consult your physician before taking this supplement. Individuals with phenylketonuria or tardive dyskinesia should avoid this supplement. Occasional nausea, heartburn, or headaches have been associated with dl-phenylalanine.
GABA:
Helpful for stress and anxiety, acts as a natural tranquilizer. 500-750 mg once daily in between meals. WARNING: If pregnant, consult your physician before taking this or any other supplement.
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