Autoimmune disorders are still on the rise in the US. Both in terms of number of those struggling, and in numbers of diseases that are added to the umbrella of “autoimmune disorders”. Because there are so many different varieties of autoimmune disorders and because they occur ANYWHERE in the body, the symptoms can include almost anything. Some autoimmune diseases include rheumatoid arthritis, lupus, IBD, type 1 diabetes, and psoriasis. We know that there are many factors in the occurrence of autoimmunity, but gut balance, environment, diet, and genetic vulnerabilities play a role in this disease and all other autoimmune disorders.
Research on autoimmunity is searching for the BEST diet for autoimmunity. The autoimmune protocol (AIP)diet is one that was put to a test. AIP is a diet that limits pro-inflammatory foods and emphasizes anti-inflammatory foods. Researchers found that AIP improves symptoms and promotes IBD remission which may help with overall gut function and balance. The AIP diet is similar to the paleo diet, and it has 2 separate phases.
Phase 1 includes elimination of foods that are pro-inflammatory. All grains, legumes, nuts, seeds, nightshade vegetables, eggs, dairy, tobacco, alcohol, coffee, oils, food additives, refined and processed sugars, and NSAIDs medications are strictly avoided. Basically consumption is based on nutrient-dense foods such as minimally processed meat, fermented foods, and bone broth. It also focuses on improvement of other lifestyle factors (sleep, stress, and physical activity).
Phase 2 consists of the reintroduction phase. Once the gut has begun healing and the immune system calms down, avoided foods may be gradually reintroduced back into the diet one at a time based on a person’s tolerance. Whatever is well tolerated can be added back into the diet!
Because I believe in the power of anti-inflammatory foods, AND because I believe in plant-based proteins over animal-based proteins; I wrote a book about a fusion of a vegan diet and the AIP. It has worked for me and a group of people I helped with it. So if you have been searching for a plant-based AIP, look no futher! RIGHT Diet for Autoimmunity will have some answers for you as well as a list of recipes free of meat, gluten, dairy, and refined sugars, primarily rehabbed Indian recipes full of flavor and nutrition – they’re Nutri-Licious! It does include some nightshade vegetables, fruits, oils, and natural sweeteners. The rate of gut healing may be longer doing a plant-based protocol, but I’m honored to say that it IS possible. Varying rasams (lentil and vegetable broths) are swapped in for bone broths. The key to my diet is nutrition-density, minimal processing, delicious inclusion of more than the standard AIP, and healing of leaky gut. If you know of someone suffering from autoimmunity, send them my book and ask them to contact me for a free consult.
What’s your ideal position – for SLEEPING? Pre-back surgery I was a stomach sleeper, and while pregnant, a side-sleeper. Now – definitely a back sleeper. I guess I’ve tried it all. What have I learned? Sleeping on your back is a position that one can adapt to – even if you’ve never been a back sleeper before. So why would someone want to adapt?
Pediatricians recommend that babies sleep on their backs to reduce the risk of SIDS – Sudden Infant Death Syndrome. That may be due to the health issues for stomach sleepers, which include nasal bacterial load, respiratory breathing difficulties, and upper airway secretions.
It turns out that sleeping on your back can be a solution for a host of health issues like this and more. Back sleeping:
Our hair is the fastest growing tissue in the human body. It’s become a symbol of beauty, youth, and health. So what do we do to keep it looking and growing its best? Our hair growth and vitality is affected by many factors including age, genetics, hormones, and nutrition. Quite often a nutritional deficiency can be linked to hair loss. Age and genetics are not something we can control; we may be able to tweak hormone fluctuations to some degree, but it’s really our nutrition that allows us the highest impact for change. The following is a list of nourishment that helps our hair the most?
Vitamin A – is critically important in the development and maintenance of skin and hair. It also helps with sebum production to better moisturize the scalp and promote hair health. The Recommended Dietary Allowance (RDA) of Vitamin A for men is 900 µg retinol activity equivalents (RAE) , and 700 µg RAE for women. Overdosing of Vitamin A is not recommended as too much vitamin A can contribute to hair loss also. Common Vitamin A sources include sweet potatoes, pumpkin, carrots, butternut squash, spinach, mustard greens, collards, Swiss Chard, and bok choy.
Biotin (Vitamin H / Vitamin B-7) – Biotin deficiency is linked to hair loss. While known as Vitamin H, it’s also a water-soluble B vitamin found in foods. Some biotin-rich foods include organ meats, yeast, egg yolks, cheese, legumes, leafy greens, cauliflower, mushrooms, and nut butters. The recommended dosage for adults is 30mcg.
Vitamin C – is an antioxidant that protects against free radical damage that can block hair growth or age it. It also is needed for collagen production, and iron absorption. Both collagen and iron are needed for hair structure and growth. RDA of vitamin C is 90mg for men and 75 mg for women. Common foods include guavas, bell peppers, kiwi, litchis, citrus fruits, mangos, mustard spinach, chili peppers, green tea, broccoli, strawberries, & Brussels Sprouts
Vitamin D – low vitamin D levels are linked to hair loss, and correcting low vitamin D levels shows growing evidence of being helpful with several autoimmune diseases such as alopecia. While vitamin D is produced via direct sun exposure, some dietary sources include fatty fish, cod liver oil, mushrooms, and other fortified foods.
Vitamin E – is an antioxidant that protects against free radical damage that can block hair growth or age it (just like vitamin C). The RDA for vitamin E is 15mg. Common sources include almonds, soy milk, sunflower seeds, hazelnuts, avocados, tomato puree, tofu, pesto, mango, oils, taro, & spinach.
Iron – already mentioned with Vitamin C as it’s an important mineral for many functions including oxygen transport and hair growth. Common foods include clams, oysters, eggs, red meat, spinach, fortified cereals, oatmeal, beans, and lentils. The RDA for adults is 8mg.
Zinc – A balanced approach to zinc can help avoid nutritional deficiency hair loss. It’s important for optimal immunity and healthy skin, eyes, heart, and hair. Zinc is needed for your sense of taste and smell. Common foods include oysters, spinach, pumpkin seeds, eggs, and lentils. RDA are 11mg for men and 8 mg for non-pregnant/non-lactating women.
Protein – Hair is almost all protein, so it’s natural that protein consumption would be required for hair growth and manageability. The amount of protein a person needs is bio-individual depending upon age, gender, weight, and activity levels. Contact your local health practitioner for more information on your specific protein requirements.
The bottom line is that if you want to improve your hair, you have to examine what nourishment you are taking in. Hair grows and is nourished from the inside out – but health coaches usually have tips and strategies to help you make the most of your nourishment. Reach out and email me for a quick consultation on hair, skin, or gut issues.
The latest scoop on salt is that the FDA is requesting voluntary sodium reduction goals in the food industry. Over the last several years I had been giving talks about the varying salts in use and current sodium guidelines. The truth is that the studies were controversial with arguments for both sides on the best advice to prevent hypertension. Effective October, 2021, the FDA is calling on restaurants and packaged food manufacturers to reduce the salt shaking in our foods.
It appears Americans are getting too much salt from our ready-made meals. As we become busier and reach for more “faster” foods, the salt is adding up. Current USDA guidelines are for adults to limit salt to 2300 mg/day. But Americans in general are consuming 3400 mg/day of salt. So, there is a huge opportunity to do better.
While salt is important in preserving and flavoring foods, we have to do better. Excess salt can damage our blood vessels over time leading to high blood pressure, heart disease, heart attacks, and strokes. So, step one is to acknowledge this is occurring and it’s become the norm. Step two is to look at where we can cut down. Luckily the FDA is also on the same mission so expect to re-acclimate those taste buds when you next reach for “faster” foods. Don’t go looking for the salt shaker… instead, lean in and see if you can reset the taste of the foods you love. It could mean a better quality of life for your future… and yes, you do care about that more than a few seconds on your tongue. Give it a try!
Many women pursue professional manicures with “gel nail polish” which provides a heartier application that won’t smudge as easily for busier lifestyles. It seemed like a GREAT product so I went for it a few years back. I went in to a salon, selected a gel polish, and had a manicure. Despite a limited number of colors, I enjoyed the final product on my nails – and enjoyed no smudges and application stayed on my nails the whole 3 weeks. What I didn’t realize is that it would be a process to remove it in another 3-4 weeks. I had to go back to the salon, and have them remove it with an acetone remover. It seemed to me that it was a harsh product that removed the gel polish. Honestly my nails have NEVER been the same since that experiment.
Gel polish, or the remover, or the instruments to remove it have triggered my nail weakness, brittleness, and thinning. Studies show that I’m not alone. Women who have used gel polish on their nails may have damaged their nail plate and the thickness of their nail plate. If you or someone you know experimented with gel polish and your nails have never been the same since, reach out to a health coach and learn what it takes to recover your nails nutritionally.
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