Hashimoto's hypothyroidism: Ten things that cause leaky gut

The concept of leaky gut is becoming more widely accepted—even Dr. Oz talked about it on his show recently. Repairing leaky gut is an important strategy in managing Hashimoto's hypothyroidism, an autoimmune thyroid disease.

It's important to know the cause of leaky gut can be different for each person. For instance, it could be the result of a junk food diet for one person and chronic stress for another. Knowing why you have leaky gut can help you address the right target to restore gut health.

Leaky gut can trigger Hashimoto's hypothyroidism

Leaky gut, or intestinal permeability, is a condition in which the lining of the small intestine becomes inflamed, damaged, and porous, allowing undigested foods, bacteria, fungus, and other foreign invaders into the sterile environment of the bloodstream. Once in the bloodstream these toxins trigger the immune system, causing inflammation and leading to a long and varied list of symptoms. Chronic conditions associated with leaky gut include Hashimoto's hypothyroidism, depression, joint pain, Crohn’s disease, food allergies, eczema, psoriasis, asthma, autoimmune diseases, and more.

Ten causes of leaky gut

Although the causes of leaky gut can be ambiguous, Datis Kharrazian, DHSc, DC, MS has identified 10 factors that contribute to leaky gut:

1. Diet: Most people blame poor diet, and rightly so, as many popular foods can damage the gut. Gluten in particular is associated with gut damage. Dairy, processed foods, excess sugar, and fast foods are common culprits. Excess alcohol is another gut saboteur.
    
2. Medications: Certain medications increase the risk of leaky gut. They include corticosteroids, antibiotics, antacids, and some medications for arthritis. Some medications may also contain gluten as a filler.
    
3. Infections: An overgrowth of H. pylori, a bacterium in the stomach, can cause ulcers and leaky gut. Overgrowth of other harmful bacteria, yeast infections, parasitic infections, and intestinal viruses can also cause leaky gut.
    
4. Stress: Chronic stress raises the adrenal hormone, cortisol, which degrades the gut lining and contributes to leaky gut.
    
5. Hormone imbalances: The gut depends on proper hormone levels for good health. When estrogen, progesterone, testosterone, or thyroid hormones are deficient or out of balance, this imbalance can contribute to leaky gut.
    
6. Autoimmune conditions: We often think of leaky gut contributing to autoimmune diseases such as Hashimoto’s hypothyroidism, rheumatoid arthritis, or psoriasis. While this may be true, sometimes other factors can trigger an autoimmune condition, including toxic exposures or stress. In these cases, the autoimmune condition can be the cause of leaky gut and managing autoimmunity is a strategy to improving leaky gut.
    
7. Industrial food processing: The food processing industry uses a variety of methods that can increase intestinal inflammation and leaky gut. These include deamidating wheat to make it water soluble, high-heat processing (glycation) of sugars, and adding excess sugar to processed foods.
    
8. Environmental toxins: We are surrounded by toxins in our environment. Some of these toxins have been found to break down immune barriers like the gut. One way to shore up your defense against environmental toxins is to make sure your body is sufficient in glutathione, the body’s primary antioxidant.
    
9. Vitamin D deficiency: Sufficient vitamin D is vital to good health and helps preserve gut integrity.
    
10. Poor glutathione status: Glutathione is the body’s primary antioxidant and is necessary to defend and repair the gut lining. Poor diet and lifestyle factors deplete glutathione. Ask my office for ideas on how to boost your glutathione status.

These are just some of the factors Kharrazian has identified in the scientific literature as contributing to leaky gut. By better understanding the cause of your leaky gut, you will have more success restoring health to your gut, managing your autoimmune Hashimoto's hypothyroidism, and supporting your thyroid health.

For more information on how to support leaky gut, contact my office.

Got IBS, constipation, or diarrhea? SIBO can worsen Hashimoto's hypothyroidism

Do you meet the criteria for irritable bowel syndrome (IBS) and can’t find relief? Do you look pregnant thanks to a bloated belly? Are chronic diarrhea or constipation your constant companions? If so, you may be a victim of stubborn gut bacteria, also known as small intestinal bacterial overgrowth (SIBO).

SIBO can worsen Hashimoto's hypothyroidism

These symptoms also can be worsening your Hashimoto's hypothyroidism, an autoimmune disease that attacks and destroys the thyroid gland. Bacterial gut infections such as SIBO constantly activate the immune system, which can make it difficult to manage autoimmune conditions such as Hashimoto's hypothyroidism.

While a long list of symptoms accompany SIBO, its trademark symptoms are a chronically bloated, distended belly; gas, which can cause flatulence, belching, or both; and a tendency toward chronic diarrhea, constipation, or both.

SIBO symptoms

• Excess gas, flatulence, belching
• Abdominal bloating from gas
• Abdominal pain and cramping
• Constipation, diarrhea, or both
• Nausea or heartburn
• Irritable bowel syndrome
• Multiple food sensitivities
• Leaky gut
• Fatigue
• Malabsorption symptoms (anemia or fatty stools)
• Rosacea
• Neurologic and muscular diseases

How SIBO causes bloating, gas, constipation, and diarrhea

The entire gastrointestinal (GI) tract contains bacteria, both good and bad. The small intestine contains bacteria different from that of the large intestine. In the case of SIBO, the small intestine contains too much bacteria, and these bacteria more closely resemble the bacteria of the colon. These bacteria consume sugars and carbohydrates, producing large amounts of gas. Not only does this gas cause bloating, belching, and flatulence, it is also behind chronic cases of constipation and diarrhea (depending on the type of gas produced).

SIBO causes leaky gut, a promoter of Hashimoto's hypothyroidism

In addition to producing gas, the bacteria create byproducts that irritate and damage the lining of the GI tract. This damage causes intestinal permeability, or “leaky gut,” a condition in which the lining of the intestine becomes damaged and overly porous, allowing undigested foods, infectious bacteria, and other pathogens into the bloodstream. This creates inflammation in the GI tract and throughout the body. And because the bacteria digest foods normally meant for the intestine to absorb, nutrient deficiencies and malabsorption are common side effects with SIBO.

Leaky gut is a known promoter of autoimmune disease, including Hashimoto's hypothyroidism.

SIBO linked with restless leg syndrome and other neurological conditions

In addition to causing gastric complaints, SIBO is linked with neurological and cognitive symptoms. One of the best known is a condition called restless leg syndrome.

How to manage SIBO to help control Hashimoto's hypothyroidism

Diagnosing SIBO involves a hydrogen breath test, which has the patient ingesting sugar solutions and giving breath samples over a period of several hours. Although experts debate its validity, clinicians report hydrogen breath test results often correspond with symptoms. Standard medical treatment of SIBO, which includes expensive antibiotics, has a good success rate, but patients can relapse if they do not take preventive measures after treatment. Anecdotal reports show success using herbal antibiotics, although there are no published studies. A medical fast using a nutrition drink for two to three weeks shows a good success rate, as it starves the bacteria. But because no eating is allowed during the fast, many find it too challenging a remedy.

The Specific Carbohydrate Diet and Gut and Psychology Diet, which are widely touted online, also aim to starve the bacteria by eliminating foods the bacteria need to survive: all grains, most legumes, all sugars and sweeteners excluding honey, and starchy vegetables. Both diets require strict adherence for a full year after the resolution of symptoms. In real terms, this could mean being on the diet for up to four years.

The good thing about these two diets is that they are virtually identical to diets used to manage autoimmune disease and chronic inflammation, and can thus address far more than SIBO. The autoimmune diet for Hashimoto's hypothyroidism diet also will help with SIBO.

For more information, visit www.siboinfo.com.

Hashimoto's moms take note—gluten can cause childhood cavities

While childhood is full of surprises, some parents are unprepared for the staggering dental bills and persistent cavities children get, even when they brush and floss regularly. Parents know to restrict sugar, but what they may not realize is that a hidden gluten intolerance and poor gut health, not a fluoride deficiency, may be the cause of those cavities.

This is especially true for moms or dads with Hashimoto's hypothyroidism, an autoimmune thyroid disorder linked in a number of studies with gluten intolerance. Because gluten intolerance and celiac disease are genetic, parents with Hashimoto's hypothyroidism should be mindful of symptoms in their children.

Fortunately, help can be just a meal away. Many have witnessed a near-miraculous halting of dental decay simply by putting their child on a gluten-free diet and restoring gut health.

Gluten intolerance causes wide range of dental defects

Defects in dental enamel are common in children who cannot tolerate gluten. In some children, dental problems may be the only symptom of a gluten intolerance or celiac disease (an autoimmune gluten intolerance). In addition to tooth decay, one may see enamel defects: white, yellow, or brown spots on the teeth; mottled or translucent teeth; pitting or banding of the teeth. Unfortunately, the majority of dentists peg these problems on excess fluoride or an early illness, missing an opportunity to alert parents to a possible gluten intolerance.

Going beyond gluten to repair the gut and stop cavities; similar to Hashimoto's hypothyroidism protocol

Just as a gluten-free diet may resolve or alleviate symptoms of Hashimoto's hypothyroidism, for many children, transitioning to a gluten-free diet works wonders for halting decay and improving dental health. Also as with Hashimoto's, others may need more intensive dietary restrictions and nutritional therapy. This is because gluten damages the lining of the small intestine, causing it to become inflamed and porous. As a result, the small intestine cannot properly absorb nutrients from food, causing malnutrition. This also allows undigested food to escape into the bloodstream, triggering an immune reaction and intolerances to foods other than gluten, most commonly dairy, eggs, soy, corn, and other grains.

The inflamed and damaged intestinal walls also disturb the balance of bacteria in the gut, allowing bacterial and fungal infections to take root. The overall result is a chronically inflamed, poorly functioning gut. Sometimes (but not always) other digestives issues, such as abdominal pain, diarrhea, constipation, or acid reflux, are also present.

Gluten and food intolerances cause inflammation, which may lead to cavities

Together these conditions can cause not only tooth decay and poor dental health but also other inflammation-based conditions, such as eczema, allergies, or behavioral issues. Taming the inflammation and allowing the gut to repair may require your child follow a diet that eliminates foods in addition to those containing gluten. Parents can run a lab test to screen for problematic foods or have their child follow an elimination diet for several weeks before reintroducing potential problem foods, one at a time, every 72 hours to see whether they trigger a reaction.

Anyone doing the work to manage their autoimmune Hashimoto's may recognize the protocol. The objectives are the same: to repair the gut, tame inflammation, and restore balance to the immune system.

Although these diets can be a challenge to implement in our fast-food, sugar-addicted society, many parents find the pronounced improvement in dental health and other conditions makes it worthwhile. Bonus: as inflammation subsides on this diet, many parents say the palate of their normally picky eaters grows to include a wider variety of healthy foods, making meal times less of a struggle.

Ask me for tips and strategies to help improve your child's dental health.

When a gluten-free diet is not enough for Hashimoto's hypothyroidism

For many people, a gluten-free diet erases Hashimoto's hypothyroidism symptoms  like a magic wand. For others, it doesn't make a dent, despite a proven gluten intolerance. What gives? A diet that also eliminates dairy, grains, and other foods may be necessary, along with nutritional compounds to restore gut health.

Gluten damages the small intestines and causes chronic inflammation. This inflammation extends to other parts of the body and helps explain why gluten triggers so many disorders, including Hashimoto's hypothyroidism, joint pain, skin disorders (eczema, psoriasis, rosacea, etc.), fatigue, depression, or mood disorders from inflammation in the brain. It even increases the risk of death for people with celiac disease.

A gluten-free diet reduces inflammation and allows the gut to recover, which often alleviates symptoms elsewhere in the body.

However, newer research showed that the small intestines of up to 60 percent of adults in one study never completely healed on a gluten-free diet, especially in those who didn’t adhere to the diet fully.

In another study, only 8 percent of subjects fully recovered gut health on a gluten-free diet for 16 months, and only 34 percent recovered after a gluten-free diet for two years in yet another study.

These are pretty grim numbers for a diet that has taken the natural health world by storm. Does this mean a gluten-free diet is not worth the effort?

Absolutely not.

Going beyond a gluten-free diet for Hashimoto's hypothyroidism

These studies shed light on the fact that a gluten-free diet often is not enough to recover gut health. One may still suffer from gut inflammation, poor absorption of nutrients due to damage of the intestinal lining, and leaky gut (leaky gut allows undigested food and pathogens to escape into the bloodstream, where they cause more inflammation).

This explains why some continue to suffer from Hashimoto's hypothyroidism symptoms despite a gluten-free diet.

So what’s the solution? One is to look for other food intolerances. Because gluten causes leaky gut, undigested food escapes into the bloodstream and provoke an immune reaction. This leads to allergies and sensitivities to many other foods. Ferreting out these foods with a strict anti-inflammatory elimination diet is an important first step. Many people with Hashimoto's hypothyroidism feel and function better eliminating all grains, as well as dairy and even legumes.

Using nutritional therapy to unwind gut inflammation

In functional medicine we have also identified nutritional and botanical compounds that can help unwind the chronic inflammation in the gut while taming Hashimoto's hypothyroidism symptoms. These include nutrients to support glutathione, the body’s main antioxidant, as well as nutrients that dampen inflammation through nitric oxide modulation. Glutathione in particular is essential to repairing and protecting intestinal health.

The botanical compounds resveratrol and curcumin have also been shown to dampen inflammation. Resveratrol is a compound derived from Japanese knotweed, and curcumin is derived from the popular curry spice turmeric. Both are well known for their antioxidant qualities.

Research shows that taking them together creates a synergistic effect, making them potent tools for quenching the inflammation and damage in the small intestines and elsewhere in the body, including the thyroid.

Enhancing the gluten-free diet goes the distance for Hashimoto's hypothyroidism

Although a gluten-free diet is vital to restoring health for people with celiac disease or a gluten intolerance, it might not go the whole distance for those with Hashimoto's hypothyroidism. Removing other foods and using nutritional therapy to quench inflammation are also important steps to restoring gut and thyroid health.

Fight Hashimoto's hypothyroidism with glutathione recycling

The term “antioxidant” has become popular in a multitude of products from acai to dark chocolate, but the most important antioxidant is the one made by your body: glutathione. Sufficient glutathione is vital for combating autoimmune diseases such as Hashimoto's hypothyroidism.

Glutathione is a molecule that protects the body in many ways. It shields cells from damage caused by oxidation and inflammation, it aids in detoxification, and it helps the immune system function at its best.

When glutathione production drops, you are more vulnerable to:

• autoimmune disease
• chemical sensitivities
• heavy metal sensitivities
• inflammatory disorders
• intestinal permeability (leaky gut)
• other immune issues

Stress lowers glutathione levels

When we are healthy, our bodies make enough glutathione to protect us. However, chronic stress, whether it is from toxins, poor diet, sleep deprivation, smoking, excess sugar, or other stressors, eventually exhausts glutathione levels. Glutathione levels also decrease gradually as a result of aging.

A glutathione supplement is not effective taken orally. Instead, people can boost glutathione levels through a liposomal cream, nebulizer, suppository, or IV drip. These methods will help raise glutathione levels and your general antioxidant status, which can reduce inflammation and improve health. However, they do not raise glutathione inside the cells.

Studies link low glutathione with autoimmune hypothyroidism

To raise glutathione levels inside the cells, where it can protect the cells' energy-producing factories called “mitochondria,” you must enhance your body’s ability to recycle glutathione. Recycling glutathione means taking glutathione that has already been used and rebuilding it so it’s ready for action again.

Studies show a correlation between the inability to recycle glutathione and increased autoimmune disease, such as Hashimoto's hypothyroidism. Glutathione recycling helps balance the immune system, protect the thyroid gland tissue from damage caused autoimmune attacks, and also helps repair damage. Good glutathione recycling is an important tool in managing Hashimoto's hypothyroidism.

Glutathione recycling helps repair leaky gut

Glutathione recycling also helps protect and repair the gut. It’s common for people with Hashimoto's hypothyroidism to have leaky gut, which exacerbates their autoimmune thyroid condition. Poor glutathione recycling weakens gut integrity, making a person more prone to multiple food sensitivities and chronic gut issues. Good glutathione recycling is a vital part of restoring and protecting gut health.

Boosting glutathione recycling for Hashimoto's hypothyroidism

One of the most important steps to enhance glutathione recycling is to remove stressors that deplete glutathione levels. These may include lack of sleep, smoking, food intolerances, diets high in sugars and processed foods, excess alcohol intake, and metabolic imbalances, such as with the hormones or immune system.

If you have Hashimoto's hypothyroidism, this also means going on a strict gluten-free diet, as many studies show a connection between the autoimmune thyroid disease and a gluten intolerance or celiac disease.

Beyond that, a variety of nutritional and botanical compounds have been shown to support glutathione recycling. They include:

• N-acetyl-cysteine
• Alpha-lipoic acid
• L-glutamine
• Selenium
• Cordyceps
• Gotu kola
• Milk thistle

Booting your glutathione levels with a glutathione liposomal cream and then supporting glutathione recycling can profoundly enhance the management of Hashimoto's hypothyroidism, inflammatory disorders, chemical sensitivities, food sensitivities, and more.

Contact my office for advice on how you can support your glutathione recycling system.

Trans fats and hypothyroidism: Trans fats shrink the brain, increase dementia risk

A recent study found a diet high in trans fats shrinks the brain and increases the risk of dementia, making them a poor choice for people with Hashimoto's and hypothyroidism. The brain depends on proper thyroid function, and a brain-healthy diet is paramount for people with Hasimoto's and hypothyroidism.

Trans fats are found in fast foods, processed foods, margarine, shortening, and more. They can be identified in a list of ingredients as hydrogenated or partially hydrogenated oil.

Hypothyroidism diet: High in vitamins, omega 3s

On the other hand, study participants who ate diets high in vitamins B, C, D, and E and omega 3 fatty acids were found to have larger, healthier brains than their junk-food eating counterparts. These nutrients are found in a diet high in vegetables, fruits, fish, and raw nuts and seeds.

A brain-healthy diet will also tame autoimmune flare-ups and inflammation associated with Hashimoto's and hypothyroidism.

Even small amounts of trans fats damaging

Although a few studies in the past have examined the link between brain health and trans fats, this study by Oregon Health and Science University in Portland was the first to measure blood levels of trans fats in relation to brain volume using MRI brain scans.

The most sobering observation was that blood levels of trans fat levels were not that high, a testament to the damage they cause even in small amounts.

Researchers suggest that trans fats in the diet replace healthy fats in the brain's cell membranes, which affects the ability of the brain to function properly.

Brain is made of mostly fat

Cell membranes communicate with other cells and determine what is allowed to enter and exit the cell. Fatty acids make up a significant portion of cell membranes, brain tissue, and myelin sheaths, which protect neurons that communicate with one another. In fact, about 60 percent of the brain is made up of fat, coming from fats in the diet.

Trans fats replace good fats in brain

When trans fats become part of the cells and nerve sheaths they replace vital brain fats, such as DHA, an essential omega-3 fatty acid. As a result, cellular communication suffers, the cells degenerate, brain volume shrinks, and memory and cognition suffer.

Trans fats restrict blood flow to brain

Trans fats also contribute to the clogging of veins and arteries, which inhibits blood flow to the brain. Constricting blood flow to the brain robs the brain of oxygen and vital nutrients, another factor that degenerates, or shrinks, the brain and affects function.

The good news is that a diet high in vitamins B, C, D, and E, and omega 3 fatty acids protects the brain from shrinkage and decline. The study subjects who ate a diet abundant in these nutrients consistently scored better on mental performance tests and showed less brain shrinkage.

Eating to protect brain health with Hashimoto's hypothyroidism

Trans fats are closer to plastic than food, significantly impacting brain health, and it’s best to strictly avoid them.

Instead, aim for a brain-friendly diet that includes leafy green vegetables, seafood, eggs, olive oil, nuts, avocadoes, colorful fruits, nuts, and meats.

Also, eliminating all sweets and sodas, minimizing starchy foods (grains, potatoes, legumes, etc.), and eliminating foods to which you are intolerant (gluten and dairy, for example) will reduce inflammation, another factor that shrinks the brain and steals memory.

Studies show a strong link between Hashimoto's hypothyroidism and gluten intolerance, making a strict gluten-free diet important for managing thyroid health.

Other food intolerances are common for those with Hashimoto's hypothyroidism. An allergy-elimination diet is a good way to ferret out which foods may be causing inflammation.

Detox Diet Plan for the New Year

Now that the food comas, sugar hangovers, and holiday binges are over, it’s a good time to “clean house” with a detox diet. A detox diet calms inflammation, stimulates repair and recovery, and boosts energy. A detox diet should never involve frequent hunger or lack of nutrients, factors that only stress the body further.

Finding food intolerances

Many people don’t realize they have food intolerances. These foods trigger an immune reaction and cause such symptoms as low energy, rashes, joint pain, digestive issues, headaches, anxiety, depression, and more. They also prevent weight loss. The foods people most commonly react to are gluten, grains, dairy, eggs, and nuts.

Other inflammation triggers

Other common immune triggers include nightshades (potatoes, tomatoes, peppers, etc.), legumes, coffee, and, of course, foods high in sugar. Don't forget, sugary foods include sweet fruits and natural sweeteners, such as honey, maple syrup, and agave.

The hunger-free diet plan

At this point you might be saying, “There is nothing left to eat!” On the contrary, the detox diet resembles what our ancestors ate prior to the industrialization of food, and there is plenty to eat. In fact, it is important not to get too hungry as the low blood sugar caused by chronic hunger causes inflammation. Eat frequently enough to sustain energy and avoid crashing.

Healthy diet plan foods

Grass-fed and organic meats, wild fish, plenty of vegetables, healthy fats, and fermented foods, such as sauerkraut, make up the detox diet, along with plenty of water and non-caffeinated herbal teas.

Good fats are key to success

An appropriate amount of good fats ward off hunger and sustain energy. Include healthy fats such as coconut oil, avocado, olive oil, ghee (butter oil), and salmon. Avoid processed vegetable oils and strictly avoid hydrogenated oils, or trans fats.

Rewards outweigh difficulties

Yes, the diet is difficult at first. It requires planning and preparation. Initially you may experience sugar and carb cravings, low energy as your body adapts to burning fat instead of sugar for fuel, and such detox symptoms as headaches, rashes, or joint pain. Please call our office for guidance if so.

However people who stick with the diet inevitably feel such a boost in energy and well being that they come to enjoy the diet.

A great weight-loss diet plan

Many find the detox diet is the best weight loss diet yet. Cutting out sweets and high-carb foods naturally promotes weight loss. More importantly, however, the detox diet becomes a weight loss diet plan by reducing inflammation, stabilizing blood sugar, and restoring balance to the adrenals, our stress-managing glands.

Reintroducing foods

After 30 to 90 days of the detox diet, you may wish to add in some of the foods you eliminated, one at a time every 72 hours to see whether you react in any way to them. This will help you build a healthier lifelong diet. However many find a gluten-free and even grain-free diet builds lasting health.

Support with detox supplements

I can help you enhance the effects of the detox diet with nutritional compounds to aid in cleansing and ease the symptoms of transition. They support the liver, the digestive tract, blood sugar balance, and stress handling. Just call my office for advice.

Detox diet plan

Foods to avoid

• ALL sugars and sweeteners, including honey, agave, maple syrup, etc.
• High-glycemic fruits: Watermelon, mango, pineapple, raisins, grapes, canned fruits, dried fruits, etc.
• Nightshades: Tomatoes, potatoes, peppers, eggplant, and other nightshades
• Mushrooms
• Grains: Wheat, oats, rice, barley, buckwheat, corn, quinoa, etc.
• Dairy: Milk, cream, cheese, butter, whey.
• Eggs or foods that contain eggs (mayonnaise)
• Soy: Soy milk, soy sauce, tofu, tempeh, etc.
• Alcohol
• Lectins: Lectins promote leaky gut. Avoid nuts, beans, soy, nightshades, peanut oil, peanut butter, and soy and soy products.
• Coffee: Many people react to coffee as if it is gluten, and it can be overstimulating.
• Processed foods
• Canned foods

Foods to eat

• Most vegetables (except nightshades and mushrooms): Asparagus, spinach, lettuce, broccoli, beets, cauliflower, carrots, celery, artichokes, garlic, onions, zucchini, squash, rhubarb, cucumbers, turnips, watercress, etc.
• Fermented foods: Sauerkraut, kimchi, pickled ginger, fermented cucumbers, coconut yogurt, kombucha, etc. You must make your own or buy one of the few brands that are genuinely fermented (not made with vinegar) and free of sugars or additives.
• Meats: Grass-fed and organic chicken, turkey, beef, bison, lamb, etc., and wild fish.
• Low glycemic fruits sparingly: Apricots, plums, apple, peach, pear, cherries, berries, etc.
• Coconut: Coconut oil, coconut butter, coconut milk, coconut cream.
• Olives and olive oil
• Ghee (butter oil) unless severe dairy allergy

Holiday sugar hangover cure?

The tin of peppermint bark is empty, the pies polished off, and the Yule log cake reduced to crumbs.

Left in their wake, however, is the sugar hangover, that annual holiday tradition that may include an upset stomach, headache, lethargy, brain fog, skin problems, join pain, mood swings, allergy symptoms, and a heap of regret.

How to recover from a sugar hangover

While alcohol hangover cures are a folklore staple, you can take solid steps to recover from your sugar hangover:

• Quit eating sweets. Those holiday treats have sent your blood sugar levels skyrocketing and plummeting repeatedly, taxing the immune system, the brain, hormone balance, and every other system in the body.

  To recover, put blood sugar levels on an even keel by eating protein every two to three hours, eating a good breakfast, and avoiding starchy foods, desserts, and sweet drinks (soda, sweet coffee drinks) that spike blood sugar. Instead focus on quality proteins, leafy vegetables, and good sources of fat (olive oil, avocado, coconut oil, salmon, etc.)

• Drink plenty of water. This is also the most popular alcohol hangover cure for a reason. Staying hydrated with clean filtered water will help flush your body of toxins and aid in recovery.

• Support your liver. Processing all those sweets burdens your liver. Help your liver flush these toxins with such liver detox nutrients as milk thistle, dandelion, N-acetyl L-cysteine, beet root, panax ginseng, and more. Contact my office for more advice on liver detoxification.

• Restore your gut. Sweets cause inflammation, promote overgrowth of harmful yeast and bacteria, and irritate the gastric lining. You can restore gut health by avoiding sweets and other starchy foods, temporarily adopting a strict detox diet that eliminates common immune triggers (i.e., gluten), and by eating cultured and fermented foods.

• Move your body. A brisk walk, a swim, yoga, or some other gentle exercise will get your lymphatic system pumping and blood flowing to help flush toxins and rejuvenate cells. You may want to avoid extremely vigorous exercise until hangover symptoms subside so as not to further promote inflammation.

Why not go for a New Year's detox?

These are some basics to help you recover from a sugar hangover and get you back on the wellness path. In fact, all of these tips will help you recover from an alcohol hangover, too. For more advanced strategies and to get started on a detox plan for the New Year, contact my office.

What are your tips for a sugar hangover cure?

Of course the best way to cure a sugar hangover is to avoid one. But if you happen to overindulge on special occasions, what are some of your tips for a sugar hangover cure?

Food allergies can prevent weight loss

Question

I learned I have intolerances and allergies to certain foods, and that I need to avoid those foods if I want to lose weight. Isn’t it just a matter of eating fewer calories?

Answer

Some people find they can’t lose weight through calorie restriction alone. When that happens several issues need to be investigated. One of the most important is food intolerances. Eating foods to which you are allergic or intolerant will prevent weight loss.

Food intolerances cause inflammation

Food intolerances and allergies create inflammation, and inflammation prevents weight loss. Every time you eat gluten, dairy, eggs, soy, corn, or some other food that may be a problem for you, you create inflammation in your body.

Leaky gut is a primary culprit

For many people today, a variety of foods trigger inflammation. This is due largely to intestinal permeability, or “leaky gut,” which allows undigested food particles to slip into the bloodstream through damaged and inflamed intestinal walls. Leaky gut is very common today due to poor diets, excessive sweets, chronic stress, and other maladies of modern life. Gluten intolerance and celiac disease are also common and cause leaky gut.

As these food particles circulate throughout the body the immune system responds by attacking and destroying them for removal, just as it would respond to a viral or bacterial infection. Unfortunately, if the food is eaten regularly, this keeps the immune system constantly at work, hence creating chronic inflammation. Symptoms can be obvious in the way of joint pain, skin issues, abdominal pain, or even brain fog, memory loss, or moodiness. Sometimes the inflammation is not obvious, yet a person finds she or he can’t lose weight.

Inflammation halts weight loss

Studies show the immune compounds that cause inflammation also make insulin receptors less sensitive, creating insulin resistance. As a result glucose can’t get into cells and blood sugar becomes too high. The body lowers blood sugar by converting it to fat for storage. Insulin resistance also hinders fat burning.

Inflammation also has been shown to cause leptin resistance, which stimulates hunger and promotes fat storage. Furthermore, excess body fat secretes immune messenger cells that trigger inflammation, promoting a vicious cycle that prevents weight loss.

Although moderating caloric intake and exercising are recommended for weight loss, effective and lasting weight loss depends in part on tackling chronic inflammation and food sensitivities.

Depression linked with bad digestion

Question

I went to see my natural medicine practitioner for depression and she wants to work on my digestive health. I don’t get the connection.

Answer

Many people would be surprised to learn how greatly gut health affects brain health. A poor diet, inflamed gut, and intestinal permeability definitely can promote depression.

Depression a not-so-obvious symptom of poor digestion

Sometimes digestion issues are obvious; they cause gas, bloating, heartburn, indigestion, diarrhea, constipation, or abdominal pain. For others the main symptom is not so obvious—depression. An unhealthy diet and compromised gut health can promote depression in several ways.

Poor nutrition

When one eats a junk food diet laden with processed foods, trans fats, sugars, and artificial chemicals, the brain suffers. The brain needs healthy fats, high-quality protein, abundant vitamins and minerals, and a diet low in starchy foods and sugars.

Gluten

Gluten is directly linked to depression in some. It causes gut inflammation, which can lead to inflammation in areas of the brain that regulate mood. Some people digest gluten into gluteomorphin, an opioid similar to heroin or morphine that can cause depression (not to mention constipation). Gluten can also cause autoimmune attacks in the brain with symptoms of depression.


Dairy or other foods may also cause depression, depending on sensitivity.

Leaky gut

Leaky gut happens when the lining of the intestines becomes overly permeable. This allows undigested foods, bacteria, and other pathogens into the bloodstream, creating inflammation throughout the body. Inflammation in the brain may cause depression.


Inflammation in the gut also inhibits absorption of nutrients necessary for good brain function. An example of such a nutrient is tryptophan, an amino acid found in proteins. The brain synthesizes tryptophan into serotonin, a brain chemical that promotes feelings of well-being and joy.

Always consider gut health

Depression is a complex, multi-faceted condition that can have its roots in various causes. However the role of diet and digestive health should always be included in a functional approach to depression.