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Are Food Sensitivities Making You Feel Bad? Here's What You Need to Know

3/7/2019

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You’re careful about your health. You do your best to eat well, and you pay attention to the ways that your diet affects your energy levels....but something seems off. You’re experiencing annoying symptoms that you can’t explain. You’re often gassy and bloated, your skin may not be clear and glowing anymore, you may be ready for a nap after a meal and you wish you could remember where you put your keys. Why does your memory feel so foggy?


These issues are frustrating (and often embarrassing) and they’re also very common. Many patients that come to see me are already living a fairly healthy lifestyle, but are baffled by continuing digestive issues, mysterious rashes, and low energy levels. If this sounds familiar, it may be time to take a good look at your diet. Even a “healthy” food can make you sick if your body is sensitive to it, even if you're eaten it your whole life without issues until now. For many, the food mystery becomes both frustrating and overwhelming when trying to understand what foods are nourishing you and not making you feel terrible.


The good news is that you may not have to look very far to make changes that relieve your symptoms. With a bit of detective work, and a bit of help, you can map out a dietary plan that restores your well being.


What are the Symptoms of Food Sensitivity?

Food sensitivities can be tricky to diagnose. Symptoms can vary widely from person to person and can even be different depending on what else is happening in your body. For example, you might respond differently at different stages of your menstrual cycle, or if you’ve been under more stress or not sleeping as well. 

Food sensitivities can cause or contribute to:
  • Gas
  • Bloating
  • Bowel problems
  • Asthma
  • Chronic illness
  • Sinus infections
  • Autoimmune diseases
  • Sore joints
  • Migraine
  • Dark circles under your eyes
  • Brain fog - that annoying forgetfulness and lack of clarity
  • Painful periods, endometriosis
  • Fertility issues
  • Eczema and psoriasis
  • Many other conditions!

Another reason why a food sensitivity is often a missed diagnosis is that these symptoms can be delayed up to 72 hours after a meal, so many people don’t make the connection between what they ate and how they feel. Even the most incredibly observant people can find it difficult to notice that they feel brain fog 3 days after eating a “normal” food.


Similarly, it’s difficult to measure how many people suffer from food sensitivities because a lot of us don’t seek medical help, figuring that it’s “normal” to feel gassy and tired all of the time. In fact, conventional medical practitioners can be skeptical about food sensitivity symptoms, which can lead to frustration for patients. But it doesn’t have to be this way.


What Causes Food Sensitivities?

It’s important to recognize the difference between food allergies, food intolerances, and food sensitivities. Food allergies are immune reactions. After eating a certain food, your body’s immune system launches an attack by making its own protein, called immunoglobulin E (IgE). The next time you consume that food, your body is ready to attack again. The IgE causes your body to release a chemical called histamine, which triggers the physical symptoms of an allergic reaction. This is the type of allergy reaction one has to pollens and dander. With food, it can cause frightening anaphylaxis reactions.


A food intolerance occurs when the body loses the ability to produce a certain digestive enzyme. Lactose intolerance occurs when the body cannot produce the lactase enzyme, and fructose intolerance occurs when a body cannot produce the fructase enzyme. Eating foods with lactose or fructose will then cause gas/bloating and diarrhea to occur (and can be a sign of Small Intestinal Bacterial Overgrowth)..


A food sensitivity reaction occurs when you eat a food and it forms an antigen/antibody reaction. That is, a different part of your immune system binds to the food, the IgG reaction. Those immune complexes can cause intestinal and systemic problems in the body and mind. There are specialty labs that can detect this reaction. In our practice, we use Alletess Labs to identify these reactions.... and one blood draw can uncover up to 184 food sensitivity reactions!


If we continue to eat that food sensitivity, the lining of the gut can become inflamed and damaged. Eventually, it can become permeable, so the undigested material “leaks” into the bloodstream. Not surprisingly, this is called “leaky gut” syndrome or intestinal hyperpermeability.


What is the root cause of food sensitivities? And why are they becoming increasingly common?

There are many medical reasons:
  1. Eating the same food over and over: the gut loves variety and is healthiest when many different foods are eaten regularly. Simply eating cheese, wheat and eggs all the time increases the risk that you might develop a sensitivity to one of them.
  2. Antibiotics and other drugs that harm the gut: many medications can harm the gut, the ability to digest, the beneficial bacteria in our intestines. Proton Pump Inhibitors and common anti-inflammatories, such as ibuprofen and naproxen are devastatingly damaging to the gut as well.
  3. Poor diet: A diet high in processed foods, sugar, chemicals, Genetically modified organisms, too much coffee or alcohol—all these things can over time increase the inflammation of the gut lining and the risk of developing a food sensitivity.
  4. Lack of protective nutrients: Ingesting foods high in antioxidants and anti-inflammatory chemicals help protect all cells in your body, including your intestinal lining.
  5. Dysbiosis: When you have low beneficial bacteria or an overgrowth of problematic fungal or bacteria species, this can cause leaky gut and food sensitivities.
  6. Eating too fast, eating too much: Poor eating habits can stress the gastrointestinal tract.


Which Foods Can Cause Food Sensitivities?

Uncovering food sensitivities is a fantastic reason for seeing a Naturopathic Doctor – we have the tools to help identify if a particular food is making you sick. In addition, medical supervision can ensure your approach to food remains healthy and balanced. Research suggests that food sensitivities can be a trigger for disordered eating in some people. After all, if food is causing you pain, but you’re not sure which foods are to blame, it’s easy to associate your diet with negative experiences.


How Can You Treat Food Sensitivities?

At our office, we identify and address foods sensitivities with this approach:
  1. Test through a reputable laboratory to uncover food sensitivity reactions
  2. ​​Remove all positive foods and tidy up your diet in a healthier way
  3. Take supplements to help heal the gut lining
  4. Follow up in about a month — oftentimes people only have to avoid all the foods on the list for 1-2 months. Once symptoms/signs of the chief complaint(s) are gone, then foods will be methodically added back in one by one to uncover which one(s) really cause the problem, and must continue to be avoided, and all the others are good to be eaten regularly again.
​

Sometimes food sensitivities are only the tip of the iceberg and we have to go deeper and look to other causes of your symptoms. You can read more about that here.


Uncovering food sensitivities is a truly a game-changer for many of our patients. If you suspect that something is off, I would love to offer you a complimentary Health Discovery session to see if our approach is right for you.


Sources:
  1. Fitzgerald M, Frankum B. Food avoidance and restriction in adults: a cross-sectional pilot study comparing patients from an immunology clinic to a general practice. J Eat Disord. 2017 Sep 18;5:30. doi: 10.1186/s4033017-0160-4. eCollection 2017.
  2. Gibson A, Clancy R. Management of chronic idiopathic urticaria by the identification and exclusion of dietary factors. Clin Allergy. 1980 Nov;10(6):699-704.  https://www.ncbi.nlm.nih.gov/pubmed/7460264
  3. Caminero A, Meisel M, Jabri B, Verdu E. Mechanisms by which gut microorganisms influence food sensitivities. Review Article | Published: 13 September 2018. https://www.nature.com/articles/s41575-018-0064-z
  4. Kiecolt-Glaserab JK, Wilson SJ, Bailey ML, Andridg R, Penge J, Jaremka LM, Fagundes CP, Malarkey WB, Laskowsk B, Belury MA. Marital distress, depression, and a leaky gut: Translocation of bacterial endotoxin as a pathway to inflammation. Psychoneuroendocrinology. Volume 98, December 2018, Pages 52-60. https://www.sciencedirect.com/science/article/pii/S0306453018303950
  5. Sherwin, Eoin; Rea, Kieran; Dinan, Timothy G.; Cryan, John F. A gut (microbiome) feeling about the brain. Current Opinion in Gastroenterology: March 2016 - Volume 32 - Issue 2 - p 96–102. doi: 10.1097/MOG.0000000000000244. 
  6. Food Problems: Is it an Allergy or Intolerance. 

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​Dr. Keila Roesner, BHSc ND

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Your Health & Wellness Cheerleader
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Is Alcohol Actually Healthy?

12/3/2018

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A glass of wine with dinner. A beer after a hard day of work. It’s not hard to integrate an occasional drink with a healthy lifestyle. Whole genres of music are written essentially about drinking (I come from a country music family!).

In recent years, we’ve read that red wine is rich with antioxidants, and that an occasional beer can raise “good” cholesterol or stimulate lactation for breastfeeding mamas. But results from a new study suggest that even moderate alcohol consumption - the kind we tell ourselves is healthy - may actually be detrimental to our health. In other words, the much-heralded health benefits of drinking don’t outweigh the risks. As a result, there is no safe level of alcohol consumption.

A recently published research study looks at data collected in almost 700 studies, spanning 195 countries and territories. Some of the findings are startling:
  • Alcohol is the leading risk factor for death in the age 15 through 49 age group.
  • Alcohol use was responsible for 2.8 million deaths worldwide in 2016.
  • For women in particular, the health risks increase with age. Alcohol was responsible for over 27 percent of cancer deaths in women over 50.

The authors of the study are firm in their conclusion: “By evaluating all associated relative risks for alcohol use, we found that consuming zero standard drinks daily minimizes the overall risk to health.”


In other words, the only safe amount of drinks is none at all. This finding differs from many earlier studies, which often concluded that moderate drinking was the best approach.


Why did this study reach a more decisive conclusion than previous examinations of alcohol’s effect on health? Several factors come into play. This study was careful to consider the ways they measured consumption. For example, researchers looked at regional variations in alcohol consumption that could be attributed to things like tourism. In addition, the study looked at alcohol’s impact on 23 different health-related problems. For some of those problems (such as heart disease), mild alcohol consumption had a positive effect. But that positive effect was balanced by a greater negative impact on other health issues (cancer is a strong example).


What does this mean for you? If you drink, should you stop?

Alcohol consumption is a very personal decision. This study looked at the big picture, worldwide. It was not studying individuals, but rather analyzing vast amounts of data previously collected, specifically looking at the risks for the 23 health issues. That data was conclusive. But it’s up to you how you apply it to your own life. This latest study can’t, for example, tell you if it’s OK to have some wine for New Year’s given your own unique genetics and other lifestyle factors.


One thing is clear: If you’ve told yourself that drinking is healthy, you may want to reconsider that rationale. That doesn’t necessarily mean you must immediately quit. However in deciding whether or not alcohol is something you want in your life, it’s best to be realistic about the health risks.


If you’re wondering about alcohol, talk to a healthcare practitioner. And be upfront about your drinking during the visit. Many people underreport how much they drink, but it’s best to be honest. You want to have an open discussion about all of your health concerns. Remember that healthcare providers aren’t looking to judge you: they want to work with you to create your best life.


You also want to look at your own medical history and perhaps check out more specific studies. For example, another recently published study concluded that alcohol is the biggest controllable risk factor for dementia. If you have other dementia risk factors that are out of your control, such as a genetic history, you may want take action on the things you can control.


Similarly, if you have a history of depression, consider alcohol’s impact on mental health. If you are trying to control your weight, the extra calories of alcohol aren’t going to help. Alcohol can also lower your judgment and keep you from making your best decisions.

Alcohol intake may also increase your risk of estrogen dominance, and is a well-established risk factor for breast cancer.

Some patients express frustration at the different results they see in health studies: One minute something is good for you, then suddenly we need to avoid it! Studies on alcohol use can be proof that when we read an eye-catching health-related headline, we need to look beyond the numbers.

​One thing to keep in mind is that the media will typically seize the most dramatic sound bite, although it’s impossible to always convey the nuances of a well-run scientific study in a short headline. For example, a news story doesn’t always mention who funded the study. For the record, the Lancet study on alcohol safety was funded by the Bill and Melinda Gates Foundation, while some others that emphasized alcohol’s benefits were funded by companies who sell alcohol. That doesn’t necessarily mean the studies are false, but we should all remember the funders have a vested interest in how the results are reported. Follow the money!


As well, correlation doesn’t always equal causation. That’s sometimes hard to capture in reporting large studies. In fact there are studies that show that Resveratrol an antioxidant found in red wine is beneficial to your health however if you have other health issues like digestion.htmlpoor gut function, low energy, sleep issues and more, alcohol will likely have negative impacts and could make your health issues worse. One can absolutely gather the benefits of resveratrol by eating organic grapes with the skin on, rather than drinking wine, without negatively affecting other health issues - but that doesn't make for sexy headlines!


Whenever you’re confused about a health issue, the best approach is to consider it from a sample study of one: yourself. That means talking to a healthcare provider about your own personal history and choices and your current health concerns. We can help you sort through all of the information you face every day and figure out what’s best for your unique body, in fact we are experts in doing just that!  

Book your complimentary Health Discovery Consult to discuss YOUR unique health goals.
​

References

  1. https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30022-7/fulltext
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874911/
  3. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31310-2/fulltext

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Dr. Keila Roesner, BHSc ND

Your Health & Wellness Cheerleader
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Are you Estrogen Dominant? Here's What to Do Next.

11/4/2018

7 Comments

 
Estrogen Dominance
Estrogen – it’s not a dirty word.

Estrogen plays an important role through the course of our reproductive lives and beyond. It regulates our menstrual cycle, strengthens our bones, controls our cholesterol, and much more. When our estrogen levels go “out of tune” we experience PMS or menopausal symptoms. But even before menopause, varying levels of this vital hormone can wreak havoc. That’s because estrogen requires a delicate balance with other hormones. When that balance is disturbed, we can experience a wide range of frustrating symptoms.

This hormonal imbalance often occurs during a particularly busy time of our lives, the period from about age 25 through to menopause. As a result, our practice sees many women who are dealing with unexplained weight gain, mood swings, and libido problems. But there is help available. A few simple steps can help you restore balanced estrogen levels and feel like yourself again.

How Do You Know if You Have Estrogen Dominance?

Estrogen dominance can impact many areas of our lives, with symptoms that range from subtle shifts to major disruptions in wellbeing. Many women in this age group assume these issues are a normal part of aging or a consequence of their busy schedules. Just because it is common, does NOT make it a healthy normal!

Even a slight imbalance in hormone levels can lead to a number of problems.
Symptoms can vary greatly by person, but often include:

  • Depression
  • Brain fog
  • Memory troubles
  • Insomnia and restlessness
  • Anxiety
  • Irritability
  • Headaches
  • Foggy brain
  • Water retention (sock lines, puffy fingers and wrists) and bloating
  • Increased weight, especially in the belly, hip and bum area
  • Heavier periods
  • More severe PMS
  • Irregular menstrual cycle
  • Fibrocystic and painful breasts
  • Uterine fibroids
  • An increase in fatigue
  • Loss of libido

Does that list look familiar? I see many women in my practice each month with complaints like these. I totally understand how frustrating they can be, especially when you’re unable to find effective treatment. And, of course, the complex relationship between estrogen and our emotions can only magnify the frustration. Who wants to feel irritated about feeling irritable?

It’s not only women who can experience estrogen dominance. You may be surprised to know that men can suffer an excess of estrogen as well. In men, estrogen dominance can manifest a bit differently, with some of these symptoms being common:
  • Enlarged breasts (Man boobs)
  • Sexual dysfunction
  • Infertility
  • Depression
  • Fatigue
  • Midsection fat

What Causes Estrogen Dominance?

To understand estrogen dominance, we have to consider the role of another important hormone, progesterone. Progesterone and estrogen maintain an often tricky seesaw in our bodies. Prior to menopause, the balance shifts at different stages of the menstrual cycle. Estrogen dominance isn’t necessarily a surge of estrogen, but an imbalance in that seesaw. Simply put, estrogen dominance happens when the seesaw tips to one side because there is not enough progesterone to balance out the estrogen. There’s actually no “set” number we can measure that proves an estrogen dominance diagnosis. It’s the overall hormonal profile that is important – the DUTCH test is an extremely valuable tool that I use regularly for assessing this balance.

How does estrogen become dominant? A key factor is the timing. Or, to be more specific, the time of our lives. Consider a normal menstrual cycle during our reproductive years: After we ovulate mid-cycle, our bodies produce progesterone to balance out estrogen.

But as we near menopause, we often have some menstrual cycles when we do not ovulate. As a result, there is not enough progesterone to balance out the estrogen. Enter estrogen dominance -- and its long list of possible symptoms.

To a certain extent, estrogen dominance is a natural part of our aging process. However, recent years have seen a rise in estrogen-dominance complaints, and our busy lifestyle may be a big factor. Environmental and behavior issues can increase estrogen levels, tipping the seesaw even further. What’s to blame? Take a look at this list.

  1. Chronic stress will throw off your hormonal balance, often resulting in excess estrogen. In times of stress, your body produces too much cortisol. Cortisol negatively affects progesterone production, so the result is a shortage of progesterone to balance the body’s estrogen [check out my Calm the F*** Down Self Care Guide here].
  2. Environmental sources of estrogen in our environment, particularly with regard to plastics and pesticides can negatively affect hormone levels.
  3. Excess body fat can increase estrogen levels, since fat cells produce estrogen. Of course, this creates a frustrating cycle for some women, as the fatigue associated with estrogen dominance makes it difficult to lose weight. In men, this excess body fat can convert their testosterone to estrogen... leading to “man boobs”.
  4. When we’re not getting enough sleep, our melatonin levels decrease. And melatonin helps regulate estrogen levels. In other words, if we don’t have enough melatonin to keep estrogen in check, we can end up in a cycle of sleep trouble.
  5. Hormone replacement therapy that doesn’t take all hormones into account and doesn’t treat with customized dosing, can inadvertently create estrogen dominance. Bioidentical Hormone Replacement therapy, when used as part of a comprehensive treatment plan, however, can be a powerful option.

How Can You Restore Hormone Levels?

Our practice can work with you to re-balance your hormonal havoc. Starting with an accurate diagnosis, we can create a lifestyle plan that works for you. As a starting point, these changes are recommended:
  1. Decrease stress. I realize this is easier said than done! But an estrogen-dominant diagnosis might be the wake-up call you need to take a step back and assess your stress levels. Are you doing too much?
  2. Choose your health and beauty products wisely. Xenoestrogens have a similar molecular structure to estrogen. Bisphenol A (BPA), which is often used in plastics, is an example of an xenoestrogen. When these substances enter our bodies, our system reacts as if they are actual estrogen. Some simple steps, such as avoiding plastic food storage containers and products with artificial scents, can help reduce your exposure to xenoestrogens.
  3. Get moving. Exercise will relieve stress levels and could help reduce body fat. Strength training and yoga are great activities.
  4. Get enough sleep. We know - you’re busy. But sleep will help restore your melatonin levels and, subsequently, your estrogen balance. Check out this article for more on improving your sleep quality.
  5. Increase your intake of fiber. Insoluble fiber can bind with estrogen in our digestive tract. Ground flax is another great option. As a result, excess estrogen is eliminated with a high-fiber diet.
  6. Go organic. Many pesticides have been identified as estrogen disruptors. That means they disturb the natural balance of estrogen. Research is still being done in this area, but the connection is becoming clear. Plus, organic food is delicious!

Do you think you might have a hormonal imbalance?

Do the estrogen dominance symptoms sound a bit too familiar? Please contact
our clinic and we’ll get to the bottom of what’s going on and create a plan of action to bring your body back to good health.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC313802
  2. https://www.ncbi.nlm.nih.gov/pubmed/10188197
  3. https://www.ncbi.nlm.nih.gov/pubmed/15276966
  4. https://www.ncbi.nlm.nih.gov/pubmed/11602005
  5. https://www.ncbi.nlm.nih.gov/pubmed/12644393

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Dr. Keila Roesner, BHSc ND

Your Health & Wellness Cheerleader

7 Comments

Is PMS ever normal?

8/26/2017

0 Comments

 
PictureIs PMS ever normal?
I had a new patient come into my office this week. A lovely, sweet young woman, she was concerned about her fertility and hormone health because since coming off the Pill, she felt "like a crazy person" 3 weeks of the month. She sat in my office and said "It's not enough. It's not fair that I only get one good week a month. What am I doing wrong?"

She is right. So many women believe they have to put up with their periods. The cramps, the mood swings, the bloating (although in my books, you NEVER need an excuse to wear comfy pants!), the crappy libido... we're often told that we just need to suck it up.

If we're expecting to have an average of 450 menstrual cycles throughout our lifetime (minus pregnancies) it is simply not enough to put up with feeling awful.

The first step is information. Our sex-ed classes often focus so much on STI and pregnancy prevention (thankfully that's changing) and dry biology lessons that fail to teach young girls how to read their body's clues.

Here's what IS normal:
  • a 25-33 ish day menstrual cycle - this will vary woman to woman but should be fairly consistent for each woman
  • Day 1: your period starts, followed by 3-7 days of bleeding, bright red blood that is about the consistency of jello that has not been set. Free from clots or other funky features.
    • Feeling perhaps a little tired Day 1-3 of your period, but NO cramps, headaches or digestive issues
    • A surge of energy towards the end of your period
  • Day 7-10 ish Follicular Phase: your body's priority is producing an egg, along with estrogen, and luteinizing hormone (LH) 
    • Cervical mucous  that is dry and crumbly for a few days 
    • An increase in libido mid-cycle (around Day 10-16)
  • Day 13-17 ish: Ovulation, signified by a "twinge" in your lower abdomen (or not) aka "Middleschmirtz"
    • This should coincide with stretchy white or clear cervical mucous for a few days.
    • Progesterone will cause an increase in your basal body temperature (waking morning temperature) and may make you feel slightly warmer
    • libido is often highest at this point in the cucle
  • Day 16-25 ish Luteal Phase: your body's priority is building up the uterine lining in response to ovulation, along with increasing levels of progesterone that help you feel calm, rested and nurturing. You may feel an urge to nest, stay home in the second half of your cycle 
    • lotion-y, followed by dry or crumbly cervical mucous for a few days
    • free from mood swings, breast tenderness, cramps, constipation, insomnia
  • Day 28-28 ish Premenstrual Phase: your body's progesterone levels will drop, contributing to (slight) moodiness, changes to digestion (constipation or looser stool) and a drop in basal body temperature
    • if cramping is experienced, it should be VERY mild and start a few hours BEFORE your period. 


Hormonal imbalances like low thyroid function, anxiety (YES, this can be caused by hormones!), heavy periods... or periods that have gone MIA or are ridiculously painful, infertility and mood swings from hell are NEVER normal.

These things are common, but certainly not normal. A healthy woman that eats well, exercises the right amount for her body, gets enough rest (this is NOT just Netflix time), quality sleep and generally takes care of her body should not be experiencing these things. And she knows it.

Masking it with medication is not the answer. Nor is powering through it for yet another awful cycle, or being told that she's crazy for asking questions about her ahead or being irrational or a hypochondriac.

The answer is HONESTY. Has "everything" really and truly been tried? Consistently tried? For how long? If she is still drinking coffee like a Gilmore Girl or wine like a leading lady on Sex & The City, staying up too late or pretending that everything is OK because she's on the Pill "to regulate" per periods we're not being honest.

Honesty with your health care provider should look like open communication, a commitment to lifestyle and dietary factors FIRST and if things are not improving, looking at the right tests. Looking outside the box where necessary. Consistent follow up and frank discussions about what is normal, what isn't. A completely personalized approach to fit YOUR needs.

Coming from a 15+ year personal history of hormonal issues that resulted in so many missed periods, crazy hair loss, weight gain and terrible acne, I WISHED a physician back then would have taken this approach with me. Not that anyone was negligent... far from it. Most just didn't have the right tools.

This same progressive approach that I take with women every. single. day. in my practice. The person-centred, I-actually-give-a-damn-about-you approach that helps you get back your cycle, get pregnant, age with grace, keep your sex drive and grow into the (boss) lady you are meant to be... it WORKS.

If you are experiencing anything else, you may have a subtle.. or more obvious.. hormone imbalance. Your period should NOT be a nightmare. 

Let me help. Set up a complimentary Health Discovery Session with me.

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    Dr. Keila Roesner is a Naturopathic Doctor. When not treating patients she is also an enthusiastic barefoot-strolling, music-loving, yoga-doing kitchen wiz - who also happens to be a wrestling fan.

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​Dr. Keila Roesner, BHSc ND
Naturopathic Doctor, Hormone Warrior and Your Wellness Cheerleader


247 Church Street, Stratford ON N5A 2R7
(519) 273-0900
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