Thankfully, evidence suggests there are a finite number of ways to influence aging. This means we’re not doomed by our genes, nor can we rely solely on our genes to carry us through long and healthy lives all the way into our 90’s. We can, however, do certain things to increase our chances of getting there. So, let’s get down to the conditions for living a long and healthy life. After all, what good is living a long life if we’re not disease and disability-free in old age? That’s the goal!

Why Do We Age?

There are many compelling theories on the subject of how and why we age dating back to antiquity. Some ancient philosophers believed in a version of the “rate of living” theory, which suggests each person possesses a mysterious “vital substance” that keeps them alive. This elusive life-giving ingredient was thought of as a predetermined, finite amount of heartbeats and breaths awarded to each person at birth to last throughout their lifetime. Luckily for us, this isn’t the case! However, the mystery of exactly how and why we age has yet to be fully solved.

Aging Occurs At The Cellular Level

One modern theory is the cross-linking/glycation hypothesis. As we age, the mobility and elasticity of structural molecules and proteins in our cells are impaired because of a cellular process called “cross-linking.”

Cross-linking occurs when cells form inappropriate attachments to one another, impairing the proteins’ functions, the same chemical process that causes food to turn brown when cooked.

Free Radicals

Evidence also suggests aging can be caused by free radicals causing oxidative damage to cells. Free radicals are the toxic byproducts of normal cellular metabolism. This creates a vicious cycle in which free radicals cause oxidative damage to cells, which in turn produces more free radicals. This unavoidable side effect of cell production leads to cell death, the result of which are the signs of aging.

Stress Is The Killer

All of the most compelling modern theories on aging point to cellular damage as the main cause for the deterioration of our bodies as we grow older. Both physical and emotional stress cause free radicals, oxidation, and damage to DNA – all factors that cause cell death and aging. Stress has the power to lower our immune system, increase inflammation, and destroy the brain cells that are responsible for memory.  This is because when we’re chronically stressed our bodies produce cortisol, a hormone directly linked to causing cell damage.

This is why if negative news ‘stresses you out’ – perhaps you should consider turning it off. There seems to be a tendency for excessive focus on negative news these days, so perhaps for the sake of your health – avoid it. You have the power to stop watching it if it isn’t serving your highest good.

It only makes sense that finding ways to lower stress is the best overall anti-aging remedy. Besides, why all the concern with living a long time if we’re always stressed out beyond belief? Incorporating stress-reducing tools day to day increases our quality of life, and that’s a top priority!

Physical And Psychological Stress

Both environmental, as well as lifestyle choices, can impact stress levels in the body. Heavy metals from polluted water, EMFs, chemicals, alcohol, cigarettes, and poor diet all contribute to the production of cortisol which means more stress.

People who suffer from chronic stress, depression, anxiety, trauma, and social isolation have similar damage in common at the cellular level. Studies show that stress shortens the length of a part of cells called telomeres. Shortened telomeres are a leading cause of cell death and aging.

The good news is we have some control over how we deal with stress. All we need is the awareness and the willingness to confront stress, and the right tools available to help us do so.

Holistic Stress Reducers

Living a stress-free lifestyle is the key to a long, happy, healthy life. The challenge, should we choose to accept it, is committing ourselves to reducing stress in our lives. After all, we can’t show up for life effectively if our minds are always clouded by stress. So, what are some tools we can use to manage and eliminate stress, one day at a time?

• Meditation has been proven to reduce stress by creating new neurological pathways in the brain. This makes new thoughts possible and helps shake us out of old habits. Taking a moment to quiet the endless stream of thoughts running through our minds allows us to take a piece of that tranquility with us throughout the rest of the day. Meditation makes a world of difference and doesn’t have to be intimidating! Even taking 5 to 10 minutes to center yourself before starting your day can be life changing.
• Healthy diet. Eating a healthy diet full of fresh organic vegetables, whole grains, and nutrient-rich proteins is key to longevity. Eliminating sugar and processed foods is a must for anyone concerned with living long and well.
• Physical activity. Implementing an exercise routine is essential to mental and physical wellness. Physical activity releases powerful stress-reducing endorphins in the brain. Yoga is especially helpful, as it combines meditation with exercise, naturally relaxing the body and mind.
• Good sleep. Sleep facilitates the function of the lymphatic system, which can be thought of as the brain’s garbage disposer. While we’re asleep, the brain works 10 times as hard to remove toxins, like the protein build-up responsible for Alzheimer’s disease.
• Limiting exposure to toxins. The effects of environmental toxins such as polluted water and poor air quality can seriously impact longevity over time. It’s been proven that people who live in places with cleaner air and access to fresh, clean water are known to live longer. Avoiding toxic materials, such as using plastic for food storage, is an easy way to start reducing toxicity in the body. Obtain a quality air purifier, water purifying system (I prefer one that attaches to the house water-main system for the whole house) and read your product labels carefully!
• Purposeful living. Living a purposeful life is the most important thing we can do to extend our longevity. One thing centenarians all have in common is feeling they have lived a life worth living. Studies show that people who live with a greater sense of purpose experience better quality sleep along with receiving the regenerative benefits of being well-rested.
• Practicing an attitude of gratitude is one way to ensure we live long and prosper.

A Note on Blue Zones

The places on earth with the greatest longevity are known as “Blue Zones,” and people who live there all have some major things in common. They tend to live with a greater sense of purpose and value healthy eating, exercise, and maintaining positive relationships with themselves and others. Hint: Constantly judging and trying to control the thinking of those around you creates strife, stress and is not conducive to a healthy lifestyle!

Japan is the country with the greatest longevity on the planet, one out of fifteen hundred Japanese citizens are over one hundred years old!

The answer is in the culture. Obesity rates are low, as the common Japanese diet consists mainly of plant food, fish, and non-sugar sweetened beverages. The Japanese value purposeful living and meditation is a regular practice among common people. Managing stress and living with purpose are the most important things we can do to increase longevity. The Japanese culture supports both, and the proof is in the population.

You Only Live Once!

As far as we know, this is our one and only life in this unique form that we are. It’s up to the individual to tend their own garden by implementing life-affirming, longevity-boosting lifestyles to ensure this life is meaningful, enjoyable, and lasts a good long time!

The good news is we’re definitely not alone on the journey. If you’re curious about ways to increase your longevity and overall quality of life, give us a call. We can help!

Sources:

Goyal M, Singh S, Sibinga EM, Gould NF, Rowland-Seymour A, Sharma R, Berger Z, Sleicher D, Maron DD, Shihab HM, Ranasinghe PD, Linn S, Saha S, Bass EB, Haythornthwaite JA. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014 Mar;174(3):357-68. doi: 10.1001/jamainternmed.2013.13018. PMID: 24395196; PMCID: PMC4142584.

Schultchen D, Reichenberger J, Mittl T, Weh TRM, Smyth JM, Blechert J, Pollatos O. Bidirectional relationship of stress and affect with physical activity and healthy eating. Br J Health Psychol. 2019 May;24(2):315-333. doi: 10.1111/bjhp.12355. Epub 2019 Jan 22. PMID: 30672069; PMCID: PMC6767465.

Tsugane, S. Why has Japan become the world’s most long-lived country: insights from a food and nutrition perspective. Eur J Clin Nutr (2020).

Alimujiang A, Wiensch A, Boss J, et al. Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Netw Open. 2019;2(5):e194270. doi:10.1001/jamanetworkopen.2019.4270

Diggs J. (2008) The Cross‐Linkage Theory of Aging. In: Loue S.J., Sajatovic M. (eds) Encyclopedia of Aging and Public Health. Springer, Boston, MA.

Lints FA. The rate of living theory revisited. Gerontology. 1989;35(1):36-57. doi: 10.1159/000212998. PMID: 2656413.

That feeling is compounded by the timing, since perimenopause symptoms often begin at a particularly stressful time of life with mounting work and family demands. Add in the physical and emotional effects of hormonal fluctuations, and the entire process can easily start to feel like a cruel joke.

Thankfully it doesn’t have to be that way.

If you’re frustrated by symptoms like mood swings, weight gain, and anxiety, start by taking a deep breath. The first step to thriving and not just surviving perimenopause is to acknowledge that is a natural process. Don’t beat yourself up. Now is the time to give your body – and your mind – some love.

How to Recognize Perimenopause

It is interesting to note that some studies show our attitudes towards menopause (and aging in general) can impact how we experience perimenopause symptoms.

Know What to Expect

Knowing what to expect and what triggers perimenopause is important. Sometimes, women are baffled by the changes and blame themselves, telling themselves that they’re not working out hard enough or not coping well with stress. That’s why a good understanding of the changes you’re undergoing is important.

This Phase Can Last Years

Perimenopause symptoms typically begin in the mid-forties and continue for a number of years until full menopause is reached, which is defined as having gone a full year without a menstrual period, marking the cessation of the release of ovarian eggs. Over this period, the ovaries’ hormonal production slows down in fits and starts, leading to fluctuating levels of estrogen, which creates shifting imbalances in the delicate seesaw of estrogen and progesterone. Earlier in life, estrogen levels are much more predictable with the menstrual cycle.

Signs You May Be in Perimenopause

Symptoms can be subtle at first and easily mistaken for something else. They may increase gradually, or you may find they come and go along with your fluctuating hormones, they can include:

• Changes in menstruation, which could include changes in timing (both more frequent or less frequent) and periods that are suddenly much heavier
• Unexplained weight gain, particularly around the midsection
• Depression
• Brain fog
• Hot flashes
• Tender breasts
• Anxiety and panic attacks
• Restless legs
• Insomnia and difficulty staying asleep
• Irritability
• Changes in libido
• Vaginal dryness
• Acne (as if wrinkles weren’t enough to worry about)

5 Ways to Find Balance During Perimenopause

The good news is that several lifestyle changes can help maintain hormonal balance and make it easier to cope with the changes that do occur.

1 – Aim for a Good Night’s Sleep

Ironically, getting restful sleep can become more challenging just when we need it most, and a majority of perimenopausal women report sleep difficulties. Waking up frequently is the most common complaint, often due to hot flashes. As always, a holistic approach helps, as a hormone-supporting diet can help regulate hot flashes.

How You Can Strengthen Your Bedtime Routine

In addition, it’s important to practice good sleep hygiene:

• Avoid using electronic devices at least one hour before bedtime.
• Avoid caffeine, large meals, and vigorous exercise in the evening.
• Avoid drinking alcohol containing beverages
• Build a predictable wind-down routine into your evenings.
• Keep your bedroom temperature on the cooler side for better sleep.
• Avoid synthetic materials in bedding and sleepwear in favor of natural fabrics like cotton or linen.

Since melatonin production may slow with age and with excessive stress, melatonin supplements may be necessary. A healthcare practitioner can help assess the need for supplements.

2 – Address Your Stress

The stress hormone cortisol may rise with age, which is partly to blame for the increase in belly fat many women experience during perimenopause. For some women who have had high levels of stress chronically, cortisol may actually be low. Taking proactive steps to reduce stress will help get a handle on cortisol levels.

Find Out What Works Best for You

Adequate sleep helps to lower cortisol, as does gentle, mindful activity such as yoga or tai chi. In fact, studies have found that mindful activities can reduce hot flashes, which will favorably impact sleep, which in turn helps to reduce belly fat – it’s all connected!

3 – Get Moving

Regular exercise helps with stress, reduces body fat, and inflammation, and improves your overall quality of life. It’s important to acknowledge, however, that what worked in your 20s and 30s may not be as effective at this stage of life.

Consider Reducing the Intensity

Somewhat ironically, overly intense exercise can overtax your body and result in an increase in cortisol. Remember those stress tips above? That’s why it’s important to find a form of exercise that works for you. Don’t feel pressure to do high-intensity workouts if your body responds better to lower-intensity programs like Pilates or walking. Because everybody is different, it may take a bit of trial and error to find what works for you. The best exercise is always the one that you will stick to, and the one that gives you joy instead of adding to your stress levels.

4 – Eat a Hormone-Supportive Diet

The concept of being gentle with your body during perimenopause extends to your diet. At this stage in life, you should focus on foods that support hormonal balance and provide nourishment. The four pillars of a healthy perimenopause diet are:

Protein

You start to lose muscle with age, so it’s important to counteract that adequate protein to retain muscle mass. Choose lean proteins, including some plant-based sources like chickpeas and lentils.

Fiber

A slowed metabolism may also slow down digestion. This may lead to constipation and foods hanging around longer causing fermentation, leading to gas and bloating.Fiber helps food move smoothly through the bowels and also helps us feel fuller for longer, limiting cravings. Fiber can be found in loads of foods from flaxseed, chia seed, beans and legumes to spinach, broccoli, apples and pears.

Fat

Healthy fats, like Omega-3 fatty acids, olive oil and avocado oil, can help reduce hot flashes and may boost mood, according to some studies. Good sources of Omega-3 include salmon, hemp seeds, and flax seeds.

5 – Manage your Blood Sugar and Insulin Levels

High blood sugar can exacerbate hot flashes and other perimenopausal symptoms. This can be a bit of a vicious cycle, since changing hormonal levels can actually raise the production of the hormone insulin, which regulates blood sugar.

It’s crucial to limit consumption of processed carbohydrates and sweet drinks during perimenopause, as insulin resistance becomes more commonplace. Fiber and protein can help preserve insulin sensitivity, so instead of a quick hit of something sweet for a snack, look for more satiating foods like nuts or whole grains.

A lot is happening during perimenopause for many women – career, family, decisions about the future – but taking some time to focus on your own health will help you feel empowered with the changes in your body.

If you are looking for extra support or experiencing hormonal issues and would like to dive deeper into what’s going on and the best natural course of action give us a call. As a functional doctor, I can help guide you in this transition in a healthy and holistic way.

Sources

Sleep problems during the menopausal transition: prevalence, impact, and management challenges

Nat Sci Sleep. 2018 – Fiona C Baker,corresponding author1,2 Massimiliano de Zambotti,1 Ian M Colrain,1,3 and Bei Bei

Melatonin, human aging, and age-related diseases

Exp Gerontol. Nov-Dec 2004 – M Karasek

Mindfulness Training for Coping with Hot Flashes: Results of a Randomized Trial

Menopause. 2011 – James Carmody, Ph.D., Associate Professor of Medicine,corresponding author Sybil Crawford, Ph.D., Professor of Medicine, Elena Salmoirago-Blotcher, M.D., Doctoral Fellow, et al

Cortisol Levels during the Menopausal Transition and Early Postmenopause: Observations from the Seattle Midlife Women’s Health Study

Menopause 2009 – Nancy Fugate Woods, PhD, RN, FAAN, Ellen Sullivan Mitchell, PhD, and Kathleen Smith-DiJulio, PhD, RN

The role of calcium in peri-and postmenopausal women: consensus opinion of The North American Menopause Society – Menopause 2001 – The North American Menopause Society

DEPRESSION AND EMOTIONAL ASPECTS OF THE MENOPAUSE – BCMJ, October 2001 By: Diana Carter, MBBS

Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial –  PMC 2011 – Marlene P. Freeman, MD,1 Joseph R. Hibbeln, MD,2 Michael Silver, MS et al

Vasomotor symptoms and insulin resistance in the study of women’s health across the nation, J Clin Endocrinol Metab. 2012 – Rebecca C Thurston 1, Samar R El Khoudary et al

An Unusual Year for Allergies

Even at the best of times, seasonal allergy symptoms are inconvenient and annoying. Add in the understandable fear of COVID-19 by some people, and allergy sufferers experience extra stress, which is never a good thing when trying to stay healthy. Make sure that you are not letting this add to your stress levels. It’s more important than ever to practice a seasonal allergy reducing lifestyle this spring, to alleviate stress and keep yourself healthy and strong. Plus, many of the lifestyle measures that reduce allergies improve your overall health and wellness.

The sneakiness of seasonal allergies

It’s not surprising that allergy sufferers worry about COVID, since some of the symptoms are very similar. I would add though, that there are more viruses than just COVID. There always has been. Don’t assume the worst. Seasonal allergies can cause:

• A runny nose
• Watery eyes
• Coughing
• Wheezing
• Headaches
• Post-nasal drip
• Shortness of breath
• Reduced sense of taste or smell

These symptoms often appear in the spring, when trees begin pollinating. Pollen in the air can trigger our bodies to release the powerful chemical histamine, which leads to allergy symptoms.

Invisible Spring Pollen

Contrary to popular belief, allergy triggers at this time of the year are usually tree pollen, not pollen from flowers, and they’re often not visible to the naked eye. To further complicate matters, the start of spring allergy season can vary by year, so allergy sufferers often don’t realize it has begun until symptoms appear. It’s also important to note that allergies of any kind can develop later in life, so if you’ve sailed through spring in the past, but suddenly notice you’re sniffling, seasonal allergies could be the cause.

Regional Variations

The types of pollen in the air vary by region, with different types of trees contributing. Birch, oak, and ragweed are common culprits, each producing its own distinct pollen. As a result, there’s no single catch-all solution, or even one simple diagnostic procedure, for pollen allergies.

Changing Times

Interestingly, seasonal allergies seem to be on the rise. Climate change may be to blame, as higher temperatures can increase pollen production. Or…it may also be related to the fact that stress is on the rise also. Stress imbalances our immune system.

A 2019 study in the Lancet showed significant increases in the pollen count and a longer pollen season across the northern hemisphere, and although the average in North America hovers between 10 and 25 percent of the population, pollen seasons vary between locations and from year to year.

5 Steps to Help Reduce Seasonal Allergy Symptoms

Fortunately, science is providing more information about preventing and reducing seasonal allergy symptoms. Check out some easily adapted lifestyle tips below.

1 – Reduce Stress

I get it: Life is stressful right now. However, the irony is that stress can exacerbate allergy symptoms, which in turn creates more stress. To end this cycle, take proactive steps to bring down the pressure. Take extra good care of yourself.

Studies have found that meditation and yoga have a positive impact on allergy symptoms. Getting enough sleep is also important. Of course, allergies can also interfere with sleep, since it’s hard to fall asleep with a stuffy nose. Sleeping with the windows closed can help keep pollen out to preserve your indoor air quality.

2 – Keep Indoor Pollen Under Control

In addition to keeping your windows closed, small changes in your daily routine can help reduce the amount of pollen in your home. Consider this: When you’re outside, you’re often surrounded by tree pollen which can rest on your clothes, hair, and skin, so you need to take special measures to get rid of it.

Have a quick shower when you first come home at the end of the day and launder your clothes frequently after spending time outside. Investing in a portable high-efficiency particulate air (HEPA) air filter and vacuuming with a HEPA filter will also help keep the air cleaner. The Air Doctor air purifier is my favorite – in fact, I own two!

Although we want to avoid pollen, getting outside is still important for mental and physical health, particularly if you are still avoiding indoor gatherings. Try to schedule walks following a rainfall, when the air will be clearer.

3 – Reduce Other Airborne Irritants

Perfumes, air fresheners, scented candles, aerosol sprays, conventional cleaning products, dust, and cigarette smoke are all irritants commonly found in the home that can make your nasal passages and eyes more vulnerable to reactions to pollen. Keeping your home with natural, non-toxic cleaners or even steam-cleaning will help reduce the overall load on your mucus membranes.

4 – Eat Anti-histamine Superfoods

Certain foods can help bring down systemic inflammation and slow the production of histamine. Eating a well-balanced, whole foods diet with plenty of vegetables, healthy fats, and low in sugar is a great starting point – and including some of these anti-histamine superfoods can be effective too:

Omega 3 Essential Fatty Acids

Foods high in omega 3, such as fresh salmon, chia seeds, and flax seeds.

Pineapple and Papaya

Vitamin C found in many fruits can inhibit histamine and support the immune system, but some fruit contains enzymes that actively reduce anti-histamines in the bloodstream. Pineapple contains the enzyme bromelain, and papaya contains papain.

Spices

Certain spices can act as decongestants. Ginger, in particular, is effective in reducing nasal symptoms. Early research suggests that curcumin, which is found in turmeric, can also ease the symptoms of seasonal allergies.

5 – Consider Nutritional Supplements

Research is uncovering new beneficial treatments for seasonal allergies and rediscovering the benefits of traditional remedies.

Vitamin D

Vitamin D deficiency is prevalent worldwide, and with its roles in anything from inflammation to immune support and bone health, supplementing with vitamin D is widely recommended. Recent studies looking at the effect vitamin D supplementation has on seasonal allergies found that participants who took vitamin D reported a reduction in symptoms compared to those who took a placebo.

Keep in mind that while sunlight is important for natural vitamin D production, it is also important to keep your liver and digestion healthy so that you can absorb fat-soluble vitamins fully like vitamin D. If you can’t – most of your supplement will end up in your stool instead of your bloodstream.

Herbal Remedies

Stinging nettle is a herb that is often used in natural medicine for its anti-inflammatory properties. In a 2000 study, half of the participants who took a stinging nettle supplement reported a reduction in seasonal allergy symptoms, and almost 2/3rds felt better.

Antioxidants

Quercetin, an antioxidant flavonoid found in brightly coloured produce like berries and kale, also helps reduce the body’s production of histamine. It works very well, especially when combined with some of the other mentioned supplements here.

If you’re struggling to get seasonal allergies under control, give us a call. A Functional Medicine physician can run lab tests to gain specific information on your allergies. Together, we can create a customized plan that will give you peace of mind as we move into spring and summer.

Research

Perceived stress predicts allergy flares – Annals of Allergy, Asthma & Immunology – Amber M. Patterson, MD, Vedat O. Yildiz, MS, Maryanna D. Klatt, PhD, William B., Malarkey, MD Published:August 08, 2013

Sleep and allergic disease: A summary of the literature and future directions for research – Daphne Koinis-Mitchell, PhD,a Timothy Craig, DO,b Cynthia A. Esteban, MSN, MPH,a and Robert B. Klein, MDa, J Allergy Clin Immunol. Dec 2012

Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis, Journal of the American College of Nutrition, April 1992

Immunomodulatory effects of curcumin in allergy, Sep 2008, Food Res. Molecular Nutrition & Food ResearchViswanath P Kurup 1, Christy S Barrios

Inhibitory effect of honeybee-collected pollen on mast cell degranulation in vivo and in vitro, Journal of Medicinal Food, Mar 2008, Yasuko Ishikawa 1, Tomoko Tokura, Nobuhiro Nakano, Mutsuko Hara, François Niyonsaba, Hiroko Ushio, Yuji Yamamoto, Tadahiro Tadokoro, Ko Okumura, Hideoki Ogawa

Temperature-related changes in airborne allergenic pollen abundance and seasonality across the northern hemisphere: a retrospective data analysis – The Lancet Planetary Health, March 2019 – Lewis H Ziska, PhD , Prof László Makra, PhD, Susan K Harry, AAS, Nicolas Bruffaerts, PhD, Marijke Hendrickx, PhD, Frances Coates, MS, et al.

Vitamin D in allergic disease: Shedding light on a complex problem, The Journal of Allergy and Clinical Immunology – Feb 2013 – Beda Muehleisen, MD, Richard L. Gallo, MD, PhD

Quercetin with the potential effect on allergic diseases, Allergy, Asthma & Clinical Immunology May 2020 Morteza Jafarinia, Mahnaz Sadat Hosseini, Neda kasiri, Niloofar Fazel, Farshid Fathi, Mazdak Ganjalikhani Hakemi & Nahid Eskandari

Vitamin D and the development of allergic disease: how important is it?

Hooman Mirzakhani, MD,1,2 Amal Al-Garawi, PhD, MMSc,1,2 Scott T. Weiss, MD, MS,1,2,4 and Augusto A. Litonjua, MD, MPH

Statistics Canada Health Fact Sheets – Chronic Conditions, 2017

Thyroid Conditions Are Fairly Common

About 20 million Americans are currently suffering from a form of thyroid disease. And roughly 60% don’t know it. Thyroid disorders are particularly common in women with one in eight females going on to develop a thyroid condition within her lifespan, and women are five to eight times more likely to have thyroid issues than men.

Your Thyroid Can Be Under or Over Performing

A malfunctioning thyroid can lead to either over or under-production of thyroid hormones. These hormones — called T3 and T4 — affect every organ system in your body. Make sure you doctor understand to check T3 along with the TSH and T4. Most do not do this! Also, know the functional parameters for a healthy thyroid. If you are struggling with thyroid symptoms such as the following – the ‘normal’ conventional medical system thyroid levels that are used are often actually falling into the ‘abnormal’ range functionally. Symptoms for low thyroid such as, for examples:

• Cold hands and feet
• Fatigue
• Dry skin
• Brain fog
• Dry hair, hair loss
• Weight gain

Your heart, central nervous system, autonomic nervous system, bone, gastro-intestinal tract and metabolism all obey the orders of our thyroid hormones.

A Holistic Approach

Whether the issue is hyperthyroidism, hypothyroidism, Grave’s disease, or Hashimoto’s thyroiditis, the symptoms of thyroid issues can vary in severity from moderate to life-changing. That’s why functional medicine physicians take a holistic approach to tackle thyroid issues from all angles – and that includes nutrition.

The Gluten Intolerance Link

Recent research links gluten intolerance and auto-immune issues, meaning if an auto-immune condition is the underlying cause of your thyroid disorder, your relationship with gluten may be an exacerbating factor. This connection happens so often that some studies suggest gluten intolerance screening for anyone with auto-immune thyroid issues.

Auto-Immune Thyroid Issues

If you have an auto-immune thyroid issue, eliminating gluten entirely is critical to fully understanding your condition. Even eating small amounts can cause immune reactions lasting up to six months, so complete elimination is needed in order to notice any difference in your symptoms.

Gluten-free diets can be tricky to maintain, but the results are worth the trouble. There is a spectrum of tolerance, but it’s best to avoid as much as possible. Your gluten intake may be the critical factor affecting the function (or auto-destruction) of your thyroid, and you do not have to have celiac disease. A part of the challenge is how most grains are processed and may contain other inflammation-provoking chemicals that affect our gut lining.

How Does Gluten Lead to Autoimmunity?

When you ignore food sensitivities, your gut often pays the price in inflammation. Over time, inflammatory foods (like gluten) can degrade the delicate lining of your small intestine, leading to permeability or “leaky gut”. When this happens, food particles are able to slip past the protective mucosal layer, between the cells lining the intestinal wall, and reach your bloodstream. The protein portion of gluten — called gliadin — is a common culprit.

Mistaken Identity

The immune system targets these proteins as foreign particles and begins to attack them. Unfortunately, gliadin protein molecules are strikingly similar to the molecules that make up the thyroid gland. Once antibodies to gliadin are created, they can mistakenly attack thyroid tissue. From that point on, you have an auto-immune response to gluten.

A Gluten Intolerance Can Be Hidden

Many people misinterpret gluten intolerance as a “digestive” issue only. But it can affect far more than just the digestive system. Antibodies triggered by this kind of gluten intolerance travel throughout the whole body: the joints, skin, respiratory tract and brain can all be affected. In fact, for some people affected, no digestive symptoms are seen at all. With a wide variety of possible symptoms, gluten sensitivity may take a lot of effort to uncover.

Other Grains Can Mimic Gluten

As if the situation wasn’t complex enough, once the antibodies for gluten have been created, they can mistakenly attack other proteins too. Certain grains, such as corn, oats and rice, are naturally gluten-free yet their proteins are so similar to gluten that they occasionally still elicit an immune response. A functional medical doctor can help you identify which foods may trigger your gluten sensitivity.

Casein Sensitivity May Also be an Issue

Lactose intolerance is much more common than gluten intolerance. However, the two often overlap. In one study in Italy, roughly 25% of people with lactose intolerance also had celiac disease, a digestive condition that is linked to gluten-related autoimmunity.

This means that for many people, going gluten-free won’t be enough to get to the root of their auto-immune symptoms. If an intolerance to casein (the main protein in dairy) may be at play, patients are often advised to adopt both a dairy-free and gluten-free diet during the elimination phase, with dairy being added back separately to assess casein sensitivity.

How We Test for Gluten Intolerance

There are multiple ways to test for food sensitivities and ascertain whether gluten intolerance may be playing a part in your thyroid issues.

Testing for Antibodies in the Blood

Running a food sensitivity panel is one way to start learning what is going on. Although they are expensive to run, and do not always lead to a clear path of action other than the complete avoidance of the foods in question, these blood tests can be vital guideposts in the dark for tricky cases.

IgA and IgG

Both IgA and IgG antibodies are tested. These antibodies are created in response to gluten particles in the bloodstream. IgA and IgG are delayed-response antibodies — they aren’t created immediately, making them a good indicator of a long-term sensitivity to gluten. However, a milder case of gluten sensitivity (when antibodies haven’t been created) may be missed, and false negatives can occur if a patient is currently avoiding gluten.

Creating a Benchmark

Your functional medicine doctor may advise running a food sensitivity panel before you begin an elimination diet so that you have a benchmark to work with. While eliminating gluten and dairy are the most common requests, you may be asked to remove one or more other foods based on the results of your food sensitivity panel so that other potential problem foods don’t interfere with the success of your elimination phase.

The Gluten Challenge

Hypo-allergenic diets may be the most powerful tool a functional doctor can prescribe, but no bones about it: these diets can be very difficult and take a long time. The hidden benefit is that the diet you are on during the investigation eliminates your possible triggers, so you should start to feel better right away, even as you uncover the details of your sensitivity.

Luckily, when it comes to auto-immune conditions, removing dairy and gluten are often the main dietary requirements and there are many alternative foods available.

The Elimination Phase

For anywhere from two to six weeks, depending on your individual situation, you’ll remove all dairy and gluten from your diet. During this time, you’ll keep a close eye on your symptoms to see if they resolve or reduce dramatically. If symptoms don’t resolve, you may be asked to remove additional foods: like eggs or soy.

The Challenge Phase

Once your symptoms resolve, you’ll reintroduce each food one at a time. Let’s say dairy first. You’ll have dairy in every meal for three or four days while keeping note of any symptoms or sensitivity reactions. Then you’ll be instructed to stop eating dairy for three days.

If there are no reactions during elimination or in the final phase, a dairy sensitivity can be ruled out. At that point, you can safely add dairy back into your diet.

A Positive Result

Next, you will begin the challenge phase for gluten. Let’s say you did have a symptom response to gluten. At that point, you would be instructed to eliminate gluten from your diet for another three to six months before attempting the challenge again. After a longer break, some food sensitivities are no longer as offensive.

If – on the other hand – your symptoms did return when you reintroduced gluten, your functional doctor may diagnose you with gluten intolerance.

The health of your thyroid affects every cell in your body. If you suspect an autoimmune condition may be affecting how well you feel, please give us a call. As functional medicine doctor I have access to a wide array of investigative tools and lab tests to help you uncover what’s really going on – and come up with a tailored plan to help you feel like yourself again

Resources:

Fatourechi V. Subclinical hypothyroidism: an update for primary care physicians. Mayo Clinic proceedings. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664572/. Published 2009.

General Information/Press Room. Published 2014. American Thyroid Association. https://www.thyroid.org/media-main/press-room/

Ojetti V; Nucera G;Migneco A; Gabrielli M; Lauritano C; Danese S; Zocco MA; Nista EC;Cammarota G;De Lorenzo A;Gasbarrini G;Gasbarrini A; High prevalence of celiac disease in patients with lactose intolerance. Digestion. https://pubmed.ncbi.nlm.nih.gov/15775678/. Published 2005.

Shahid MA. Physiology, Thyroid Hormone. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK500006/. Published May 18, 2020.

While there have been ups and downs, a lot has happened at the community and personal level that we can be grateful for, and we have all become a little more aware of the importance of the little things; the moments of connection, and our individual ability to infuse joy into each day.

Let’s look at some simple ways in which we can focus on what truly matters most and bring joy into every day.

Focus on Your Community

The better part of this year has shone a spotlight on the importance of community support. Many have turned to their neighbors for practical help, but also for social and emotional support. Some communities have combined all three with initiatives like neighborhood food banks, clothing drives, errand support, and job search help. As well, shopping local and supporting local businesses has become a huge desire across the country.

Create the Community You Want

Sometimes it’s simply about getting together safely to share a joyful moment and blow off some steam. Some neighborhoods have created weekly outdoor parties featuring a wide range of engaging activities. Painting neighborhood murals and making a joyful noise by singing or having an impromptu music jam are just some of the ways that communities are stepping up to spread joy. Music is the universal language of the soul.

Get Serious About What You Can Control

How many times have you told yourself that when a certain thing happens, you will finally be happy? Perhaps when you finish that big work project, get that promotion, pay off the mortgage. Or meet that special someone. Well, just maybe YOU are the one you have been waiting for. When we become present to our life, we can appreciate the beauty we have in our lives – right now!

You Are in The Driver’s Seat

Reality check: you are in control. Joy does not depend on outside influences. Joy need not wait for a moment in the future that may never arrive. Joy resides within and is available to you 24/7 – if you are conscious of it and take action. And guess what? Joy is a ‘superpower’ in these challenging times.

Where is Your Locus of Control?

Psychologists use the term locus of control to describe how much control we feel over our lives. An internal locus of control means that we feel a strong agency in our lives and attribute our successes to our own abilities and efforts. Those with an external locus of control do not feel they have much control over their lives and attribute success to external factors. It’s time to take back the power of your level of happiness by getting back to what’s really important. Family, health, nature, laughter, and love.

The Power of Positivity

Our consumer culture tells us: buy more. Do more. Be more. But what about the little things? Isn’t it time to get back to basics? That brilliant yellow leaf, glinting in the sun. Your children’s happy smiles when you take them out in nature. Joy is captured in moments (and they don’t need to all end up on social media). But your heart must be open to joy, or those precious moments may just pass you by.

Meditation

Instead of looking for more outside of yourself, try looking within. Meditation can bring us to a place of stillness where we can truly hear ourselves. Without the roar of constant seeking and doing, we are finally free to hear our inner guidance.

You Have All You Need

From a spiritual perspective, you already have everything that you need. As a Buddhist philosopher, Pema Chodron says: “How do we cultivate the conditions for joy to expand? We train in staying present.”

Bring Back the 80’s

The 80’s was about more than acid-wash jeans, neon sweaters, and feathered hair. Without the internet, it was a slower, more social time. Is it time to ease up on our beloved tech and slow things down – 80’s style? I’m revealing my age by saying, the 80’s were where I spent my 20’s. Great music, fun, and world-traveling memories!

Family walk

Walking is the original exercise. There is something about walking in the forest – the sound of the wind rustling through the trees. The crunch of leaves and running water. The fresh smell of cedar and pine. Try taking your family (or just yourself) for a long forest walk. Nature has a way of bringing out the best in us, and you may find that you feel more abundant after time spent outdoors. Nature is naturally healing, too.

Games Night

Board games were a staple of the 80’s. Why not get your family together and kick it old school with Monopoly, Risk, or Scrabble? For a modern twist, try these 6 board games you can play over Zoom.

Live to Give

We can get so caught up with our day-to-day lives that it’s easy to forget the joy of giving. Giving back takes us out of ourselves and shifts the focus to someone else.

Giving Makes You Happier

In a 2020 study, participants were asked to play a multiple-choice video game. Only half were told that a donation to the United Nations World Food Programme would be made for every answer they got right. In the post-game assessment, the first group was significantly happier. Giving makes you happier, which leads to more giving, which further increases happiness. As the authors concluded, people feel good when they do good. Giving from a desire of service and abundant sharing will also expand your own inner joy.

Small Gestures Make A Difference

Giving doesn’t have to be a grand or expensive gesture. Drop off a fresh batch of cookies to your neighbor with a new baby. Donate some warm socks to a women’s shelter. Use your loyalty points to buy goods for those in need, every little bit helps. The key is to choose an activity that you enjoy doing, for a community that you love.

Plan Ahead

Do you plan for joy? It’s important to make sure you have something to look forward to. Not just for the holidays, but more importantly for the weeks and months that follow.

Something to Look Forward To

Write down one activity that you will engage in over the next week. This can be as simple as watching a movie you are excited to see or calling a friend to chat. It can be anything that you find enjoyable, as long as it is not unhealthy (i.e., eating a whole cake in one sitting).

Something You’re Good At

You can give your happiness an added boost by scheduling an activity for each day that provides you with a sense of accomplishment. Learning a tune on a musical instrument, fixing something in the house, some DIY projects, re-organizing your spice shelf, or even donating a pair of socks to a local charity. These are all activities that can help to bring your “Locus of Control” back to the center.

Cultivate an Attitude of Gratitude

Gratitude journals are great for some, but they’re not for everyone. Here are 3 simple ways to up your gratitude quotient:

1. Gratitude Break

Set an alarm on your phone for a quick gratitude break. Wherever you are and whatever you’re doing, stop for a moment and think of something you’re grateful for, then resume what you were doing. Gratitude practices transformed my life in many ways.

2. Bring the Positivity

When planning social video calls (aka Online Happy Hour), set a small homework task for everyone who will be participating in the call: To show up with one positive thing to share so that the conversation stays fun, positive, and fulfilling. Positive words and attitudes are seeds for planting an abundant life of inspiration and well-being.

3. Say Thank You

Take the time to bring a little more positivity into your home by saying ‘thank-you’ for the little things your loved ones do for you, things you normally take for granted. We all need to be shown a little appreciation from time to time. It’s generally a part of being human.

Set Up an Ironclad Bedtime Routine

We all know the fuzzy thinking and irritability that comes from lack of sleep. But what about happiness? A 2019 study found that short sleepers had the lowest levels of happiness.

Routine & Habit Make the Difference

Set yourself up for sleep success by creating an ironclad bedtime routine. This will let your body know that it’s time to get into sleep mode. If you’re waking up in the middle of the night to scroll on social, it’s time to remove your phone from your bedroom. Not only will this prevent notifications from waking you up, but it will also keep your room nice and dark to increase the production of melatonin (the sleep hormone).

Are you feeling overwhelmed by the changes happening all around us? Anxiety kicking into high gear and you are having trouble enjoying the things that matter. Sometimes those feelings go deeper and your system could very well be out of balance. It’s not your fault but you can certainly give your body some help to get things rebalanced. In fact, we see patients/clients every day that just don’t feel well anymore and this year has thrown that into overdrive!

We can help! Let’s meet to check your hormone levels, see how your nervous system is doing, and work on building up your physical resilience while finding your inner joy.

Book a call or you can schedule a Free Discovery session if in CA, IL or FL https://valenciaray.com/schedule/. Let’s do this together!

References

Ackerman, C.E. 25 CBT Techniques and Worksheets for Cognitive Behavioural Therapy. Positive Psychology. https://positivepsychology.com/cbt-cognitive-behavioral-therapy-techniques-worksheets/

Chodron, Pema. 2002. The Places That Scare You: A Guide to Fearlessness in Difficult Times. Shambhala Publications.

Lai W, Yang Z, Mao Y, Zhang Q, Chen H, Ma J. When Do Good Deeds Lead to Good Feelings? Eudaimonic Orientation Moderates the Happiness Benefits of Prosocial Behavior. Int J Environ Res Public Health. 2020 Jun 6;17(11):4053. doi: 10.3390/ijerph17114053. PMID: 32517165; PMCID: PMC7312963.

Locus of Control: How do we determine our successes and failures? Psychology Today. https://www.psychologytoday.com/ca/blog/moments-matter/201708/locus-control

Zhao SZ, Wang MP, Viswanath K, Lai A, Fong DYT, Lin CC, Chan SS, Lam TH. Short Sleep Duration and Insomnia Symptoms were Associated with Lower Happiness Levels in Chinese Adults in Hong Kong. Int J Environ Res Public Health. 2019 Jun 12;16(12):2079. doi: 10.3390/ijerph16122079. PMID: 31212815; PMCID: PMC6616396.