Some Handy-Dandy Online Health Resources

• Vaccine Scheduler  ...a program designed to help parents, adults, and healthcare providers on top of their vaccines/immunizations. (I actually attended a lecture by one of the lead researchers behind this tool last week!) This scheduler helps people keep track of what immunizations they've had, helps people to determine when their next dosage of a certain vaccine should be, determines a schedule of all childhood vaccines and helps parents keep track of what pathogen strain and at what age their child should be vaccinated against, helps catch children up (calculates a new vaccine schedule) if they missed or were late for an injection, and much more.

• Just Beautiful ...their mission is to "give the Canadian beauty industry a long overdue makeover". Why does make-up make us sick? Why can't it just make us beautiful? Sign the pledge featured on this website (I have!) to force cosmetic companies in Canada to fully disclose their ingredients. Another cool feature on this website is the pocket shopping guide (download it here) which features the top ten ingredients you should avoid when purchasing make-up and personal hygiene products. 

• Environmental Working Group's Skin Deep (aka the Cosmetics Database) ...a really cool database of all cosmetics, make-up, and personal hygiene products. Search the products you are using and see how they rank (every product is given a score from 1-10 with 1 being horrible and toxic, and 10 being very clean and safe).

• Toxic Nation ...awesome guides (all PDFs that you can download) to help you detoxify your life! Handouts with solutions and tips for avoiding toxic art supplies, cleaning products, plastics, children's school supplies, insect repellents, and more. 

Sensitivity vs Intolerance vs Allergy

Some foods we love, others we hate. Image source here. 

The difference between a food sensitivity, food intolerance, and a food allergy: 

Food Sensitivity

1) Timing: delayed reaction occurs most often

2) Symptoms:
- Diarrhea or constipation
- Bloating, gas, flatulence, cramps
- Acid reflux (GERD)
- Headaches
- Fatigue, sleepiness
- Mental disturbances
- Brain fog or hyperactivity
- Skin reactions
3) Types of sensitivities: you can be sensitive to anything! But the most common ones are gluten, wheat, dairy, nightshades, soy, and corn.
4) Immune response: IgA or IgG (meaning delayed immune reactions)
5) Tested: with blood work against 96 common foods or an Elimination Diet. Not identifiable using a skin prick test!
6) Other notes: some food sensitivities can resolve if avoided for a consistent period of time, can develop at any time and at any age

Food Intolerance

1) Timing: slow onset. Eat the food, feel fine, hours later feel yuck.
2) Symptoms:
- Diarrhea
- Bloating, gas, flatulence, cramping
- Nausea, vomiting
3) Types of intolerance: lactose intolerance against lactose (in dairy), food additives (food dyes, sulphites, additives, etc), food poisoning (intolerance to the bacteria or toxin), etc
4) Immune response: body lacks the enzyme to break down this food/substance.
5) Tested: breath test for lactose intolerance, trial-and-error (symptoms improve with the offending agent is removed or avoided)
6) Other notes: some people can take the enzyme that they are lacking in order to eat the offending food, e.g. Lactaid, but I don't recommend this, especially not long-term.

Food Allergy

1) Timing: immediate onset of symptoms. Only a tiny bit of the allergen is needed to set-off the immune system. Often a medical emergency. Sometimes carry Epi-pens.
2) Symptoms:
- Skin reactions
- Eye itchy and redness
- Chest pain and shortness of breath
- Lose consciousness, go into shock
- Swelling
3) Types of allergies: this can be anything! But common ones are peanuts, other nuts, eggs, and dairy.
4) Immune response: IgE reactions (meaning an immediate immune response to the allergen)
5) Tested: this type of allergy is often determined using the skin prick test
6) Other notes: often have food allergies for life, often diagnosed/determined in childhood

Others Food Reactions

Celiac Disease - an autoimmune disease in which the body reacts to its own enzyme that digests gluten (gliadin), causing a inflammatory, cross-reaction with the gut lining.

Diabetes - no, diabetics are not allergic to sugar! They just don't have insulin (or don't respond to insulin in type 2) to get the glucose into their cells; therefore they have to monitor their glucose/sugar levels carefully to not consume more than the level of insulin they have or can handle. 

Cold Weather Protocol.

Here are some tid-bits to maximize your health as we enter the colder months of the year:

Vitamin C - now is the time to boost the immune system. Consider eating more vitamin C rich foods or tablets/capsules. Learn more about this vitamin here. When buying vitamin C, beware of ones containing artifical sweeteners or dyes, such as aspartame or sucralose. One cool product on the market is Emergen-C electrolyte powder packages. They are basically powdered vitamins and electrolytes that you can mix with water to create a sports-drink type of beverage.  The packets are portable so you can instantly turn any water into a vitamin-rich cocktail. Talk to your doctor about the best vitamin D dose for you.

Vitamin D - behold the sunshine vitamin! Learn more about it here. Take this vitamin from October until April to beat Winter blues, decrease your risk of cancer, and to optimize the immune system.  Talk to your doctor about the best vitamin D dose for you.

Scarves - I've already talked about their importance here (Physical Medicine theory) and here (Traditional Chinese Medicine theory).  Don't forget to wash them periodically during the  colder months to remove any pathogens that may have taken up camp.

Warming foods - goodbye salads, hello soups and stews! The warmer the food, the easier it is to digest and the more nourishing it is to the body this time of year. When our body spends time digesting, it has less time to spend repairing.

Hot tea - drink it up! We may not crave cold glasses of water or other beverages now that it is no longer hot, but keeping the body hydrated is super important all year wrong. Switch ice cubes for herbal tea bags. Bonus: herbal teas have many medicinal properties too!

Pumpkin for Prostrate

Green Gems 

Did you know that pumpkin seeds were particularly good for prostate health?  That's right: a handful of pumpkin seeds a day is especially good for overall prostate health, prostatitis (i.e. infection of the prostate gland), and BPH (benign prostate hypertropy, I very, very common condition in which the prostate enlarges and obstructs urine flow). 

It's not just male who benefit either, pumpkin seeds are phytoestrogenic, meaning they help regulate estrogen levels, increasing them or decreasing them depending on the female's individual hormonal needs.

Both males and females will benefit from the zinc content of pumpkin seeds too. Pumpkins seeds are very high in this mineral needed by the immune system.  

Three ways to eat pumpkin seeds: ground as butter (major grocery stores sell pumpkin seed butter), sprinkled on salads (they add nice crunch), or snacked upon (you can buy roasted and seasoned pumpkin seeds at grocery stores or bulk food stores, they are a better alternative to potato chips for those craving a salty treat). 

Immuni-D.

Immuni-D, pronounced like immunity ;)

Vitamin D is important for healthy operating immune system. 

It is immuno-stimulating. One way in which it works is by initiating the synthesis of anti-microbial peptides in white blood cells. (Background information: anti-microbial = anti-bacterial/viral; peptide = protein; white blood cells = key players in the immune system).

The second way it works: it helps to mature T cells.  (Background information: T cells are a type of white blood cell that is plays a role in regulating and initiating attacks against invaders).

Where can you get vitamin D?  The sun is the best source, with supplements (liquid drops) being the second best, fortified foods (some orange juices, grains, yogurts, mylks, and milks) are third best, and lastly, regular food sources rank fourth (seafood, egg yolks, and mushrooms).

It is hypothesized that a lack of vitamin D is one of the reasons why we often get sick in the colder, darker months, and why we stay much healthier in the warmer, sunnier months.  Thus it is good to supplement vitamin D from October to April.

Thanks, Micro. You've ruined my life.

Good health is germ free health. Use the dispenser to keep hands clean. For everyone's sake.

I hate Microbiology. It's really ruined my life (note: I'm being somewhat sarcastic here) because I now fear bugs.  Bugs/germ/pathogens/bacteria/viruses/evil dudes are everywhere!  After learning all about microbes this past year, I know more than I care to know.  Sometimes I wish I were my old naive self, not knowing about the scary microbes all around me, living a more laissez-faire life.  Instead of this new microbe-fearing gal. :P

I saw this poster on the University of Toronto campus and it made me laugh (and cry) at the same time. I have mixed feelings towards its message.

It's true that there are some scary critters out there and that they can pose serious harm on your health, but this poster encourages a dramatic and exaggerated fear in those who read it. The poster also did well in the whole "fear me" department (it made me cry!).

Where I disagree: germ free health is not the pinnacle of health.  Today we actually do live fairly germ free due to our obsessive love of sanitizers, soaps, and cleaning agents... and this love has cause a whole plethora of other health complications (as hypothesized by the Hygiene Hypothesis) like asthma, allergies (food and airborne), eczema, autoimmune diseases, etc. Also, in our gut alone lives millions of microorganisms... and we most definitely need our gut micro flora for good health!  So, no poster, you are wrong, germ free health is not good health. 

What I do like about this poster is the "for everyone's sake" line.  It's true that public health is important.  This is why we are taught at a very young age to cover our mouths when we cough; it's not for our own safety, but for the health of those around us.  Remember that most microbes need human hosts; without somewhere to live, they can't survive. Thus when germs can't spread, they can't live.

Lastly, I am on the fence on the role of hand sanitizers.  I much prefer good 'ol hand washing to stay clean.  I worry that the sanitizers create super bugs by encouraging bacterial resistance.  I also think they promote a false sense of security: most hand sanitizers only kill bacteria (they are anti-bacterial), not viruses! 
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P.S. If you live in Ontario, please consider participating in the Ontario Health Study. You'll get a free $10 gift card for participating... and you'll support the greater good because public health research is so important!
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P.P.S. Final year-two grades were posted.  I successfully passed my courses.  Which means, onwards to year three!

It's that "Change of Season" Time Again.

According to TCM theories, we are smack-dab in the middle of the another Change of Season (the changing of Winter to Spring). The last 18 days of a season are transition days and are also Earth element days, which may be why my Spleen has been acting up (Spleen is an Earth organ).

This time of year is hard on our bodies because the weather is very wonky (it was +14 and sunny on Wednesday, then today it was -2 and snowy), confusing our bodies and immune systems. Try to take extra care of yourself until Spring starts (March 21). With all of the wild wind these days, don't forget to still wrap yourself in a scarf before leaving the house. Now is also a good time to make a batch of Change of Season Soup if you have it on hand (I hope to sell packages of this soup mix at my future practice; it is tastes surprisingly pleasant and is very soothing).

In celebration of the Earth element, I decided to try making congee. One classmate of mine has this porridge-style dish every morning and I've been wanting to try it for awhile now. Another classmate recently posted a savory version of the dish here. Well, my troubled Spleen (see above) finally gave me the kick-in-the-butt I needed to get into the kitchen and make it myself! Congee is a slow-cooked porridge-like dish made of rice and water. It is a popular dish in Asian cultures. Rice is cooked very slowly and for a long time to fully cook the rice; cooking it until it resembles... mush. The point of this dish is that the rice has been cooked so long that it is basically digested, making it very easy to eat when the Spleen (the organ responsible for digestion) needs a break. When served warm with some spices (think cinnamon and ginger), it is very soothing and warming. Comfort in a bowl!

Basic Breakfast Congee

1 cup brown rice
10 cups water

Bring the water and rice to a boil, then reduce to low heat. Cover (leaving a tiny gap for steam to release) and let it cook on low for five hours. Serve warm with cinnamon and ginger (chopped fruit--like dates or raisins--and nuts or seeds are all optional toppings). Makes 6 servings. Reheat leftovers before serving (the Spleen likes warm foods!).

Infection Symptoms and their Mechanisms.

When we get a sick, we typically get PAIN, SWELLING, REDNESS, MUCUS, FEVER, and FATIGUE. Below outlines the process of an infection and how the body responds (note the arrival of each symptom (those listed above in CAPS) in the following explanation). The steps outlined below show why the symptoms associated with a cold/fever/flu are normal reactions of the body and are all apart of the healing process.


Bacteria enters the body --> infects the mucosal lining of the throat, lung, nose, etc --> macrophages and dendridic cells of the immune system (who travel around the body looking for invaders/pathogens) --> they start attacking the bacteria --> necrosis (i.e. death) of bacteria and even some healthy cells --> PAIN

Macrophages and dendridic cells start releasing cytokines (IL1, IL6, and TNFalpha) when the encounter the bacteria --> irritate nerve endings --> PAIN

Cytokines notify the hypothalamus (gland near the brain responsible for body temperature) --> increases the set-point temperature of the body --> FEVER

Bacteria also secretes toxins (endotoxins) --> trigger the hypothalamus --> also increases the set-point temperature of the body --> FEVER

Bacteria secretes more endotoxins --> irritate nerve endings --> PAIN

Dendrites and macrophages meet the bacteria --> ingest/pick-up bacteria --> transport to lymph nodes to notify more immune system cells (T cells) that the body is under attack --> lots of activity in lymph nodes --> SWOLLEN lymph nodes

Cytokines recruit more helper cells (lymphocytes) --> lymphocytes attract vasodilators (chemicals that dilate vessels) --> dilate the endothelium/vessels --> increase blood flow to the area --> blood accumulates in the area --> REDNESS (blood gives color), SWELLING (blood is fluid), and HEAT (blood carries heat)

Vasodilators also increase the permeability of vessels in the area --> causes plasma to leak --> more fluid in the area --> SWELLING

Increased permeability of the vessels --> white blood cells (neutrophils and macrophages) leak into the infection site --> attack bacteria --> lots of dead cells result --> MUCUS (or phlegm/exudate/white patches)

Fever changes body's energy burning (metabolism) --> makes the body slow-down and want to rest --> FATIGUE

Fever --> directs blood to the core of the body and increases heart rate --> more blood (and thus more white blood cells) to the infection site --> more REDNESS, more SWELLING, more MUCUS --> heal faster

Fever --> triggers the production of more healing enzymes, more antimicrobial enzymes, and prevents the bacteria from reproducing (the high temperature breaks them down) --> continues the fight --> more SWELLING, more PAIN, more MUCUS --> heal faster


...and this is why we feel the way we do when we get sick. Every symptom happens for a reason! It may feel awful, but you'll heal faster if you let nature take its course and put up with the FEVER, REDNESS, SWELLING, FATIGUE, PAIN, and MUCUS.

Hearing Loss, Ear Wax, and Q-Tips.

Did you know that one of the main causes of (temporary) hearing loss is cerumen build-up. And what is cerumen? EAR WAX!

But wait! Even though ear wax build-up is bad, I am advising my readers against daily ear waxing with cotton swabs (or more commonly known as Q-tips). Here is the problem: although ear wax can be annoying, gross, and can cause hearing loss if it accumulates to really high levels, it is still very important. Ear wax is a part of the immune system, protecting the ear from pathogens as they get stuck in this sticky substance.

Q-tips are dangerous because they can rupture the ear drum (i.e. the tympanic membrane). It is a very delicate membrane at the end of the ear canal and as such, one deep swipe of a Q-tip can puncture it, leading to temporary hear loss. Q-tips can compact ear wax too; as they are pushed into the ear, they can compact ear wax, which can lead to a cerumen blockage and thus hearing loss. Moreover, Q-tips can remove too much ear wax (keep reading to learn more).

The best way to clean ears is to flush the ear with water (about once a week): pour water into the ear and then drain. Flushing the ear with water is the safest way to clean the ear. All you need to do is tilt the ear up while in the shower, let some water get in the ear, then tilt the ear down to drain the water out. If showers aren't your thing, then submerge the ears underwater next time you're in the bath. These water effusions are safe, non-invasive, and remove any excess cerumen, leaving some behind for defense. The other plus of using water instead Q-tips is that the water can flush deeper than any tip could reach.

And despite everything said, you can still use Q-tips! I just wouldn't recommend using them daily. If you are going to use them, just don't dig deep! Only use them to remove any wax that may line the most external part of the ear.

Happy Long Weekend, Everyone! I'll be back tomorrow with a Thanksgiving inspired recipe :)

Immune System Support.

- Nutrition: fruits and vegetables are rich in vitamins, minerals, and other chemical constituents that are important to down-regulate the inflammatory process. Down-regulates tumor/cancer pathways as well.

- Allowing illness to occur: don't suppress symptoms! Let the mucous run and the cough happen; excess mucous and coughing allow the body to get rid of the pathogen as well as dead cells. Fevers allow the body to initiate inflammatory processes that will kick-start the immune system and will raise the core temperature to kill the pathogen with heat.

- Sleep: lets the body restore itself so that each day it is in tip-top shape to combat pathogens.

- Stress management: it's not new news that stress is bad. Long-term elevated cortisol levels (a hormone released during stress) suppresses the immune response, making it sluggish in responding to pathogens, antigens, and/or tumors. Herbal adaptogens can help tho body better respond to stress on an internal level.

- Supplementation: Vitamin D, Vitamin C, and Zinc are all vital nutrients for the immune system. Talk to a health care provider about evaluating whether you should add these supplements to your diet/health regime.

- Probiotics: they important to keep a healthy balance of good bacteria in the gut to keep the bad bacteria in check. An unhealthy gut (bad diet, irregular bowel movements, lack of nutrients, dehydration, etc) will throw the bacteria balance off. Other ways to keep the gut healthy is to eat more fiber (both soluble (gooey) and insoluble (rough)), fruits & veggies, more water, food naturally containing probiotics (fermented foods), etc.

- Essential fatty acids: down-regulates the inflammatory pathway. Examples include hemp, flax, fish, and fish oils. Also improve the quality of skin, making it a better barrier against pathogens.

The September Bug.

During this time of year (September), a lot of people tend to get sick. There are four main reasons why September is an important time to take extra care of your health, keeping the immune system healthy to fight off pathogens that can lead to sickness.

First, September forces our bodies to experience seasonal change. Summer is ending and Fall is coming, meaning the lovely warmth of the sun is fading and the days are getting cooler. And even though we know that September brings cooler weather, we don't like to admit it! Many people try to protest Mother Nature by continuing to wear sundresses, flip flops, and shorts, even when the weather really calls for a jacket, socks, and heavy pants. Even though we deny the weather change mentally, we physically suffer; shivering from time-to-time and causing our bodies unnecessary stress, which can lead to decreased immunity.

Second, September causes most people to adjust their schedules. Back-to-school means back-to-early-mornings and long days. Gone are the vacation days of lounging in the sun or sleeping-in until noon. Our bodies are taken from their max-relax state, to a state of sheer busyness! For kids this means full school days followed by extracurricular activities, and for their parents it means adding more duties (e.g. packing lunches) to their already busy schedules. For the working folk, Summer tends to be a bit more relaxed around offices, with so many people vacationing; but once September arrives, the work pace can increase quite a bit.

Three, September brings about more stresses. Reasons two and three sort of go hand in hand; suddenly the days are longer with work and as a result, the days contain more stress. Some people love the "new-ness" of September, while others find it upsetting or stressful. Also, the Fall months bring about a bunch of family related stresses (note: these are sources of stress for some people, not all), including Thanksgiving and Christmas (while the shopping, cooking, socializing, and traveling are fun for many, they can be very difficult for others, especially for those without families). And thus September can be stressful also because of these big family holidays looming.

Fourth, September brings about more people exposure to less nature exposure. Instead of spending lots of time outdoors, we're spending more time indoors due to work or due to cooler weather. The Summer allows us to spend lots of quality time with Nature, revitalizing us and giving us high vitality. The indoor working/living environment has more scary pathogens than the great outdoors, so moving indoors challenges our immune systems. Also, while many people are happy to spend parts of their Summers in solitude in the cottage, alone in the garden, or reading a book in peace, September brings us into contact with more people. Not saying that people are a bad thing (:P), just saying that our germ-y friends, coworkers, and strangers also challenge our immunity.

These four reasons explain why September can be a rough month on our health. As such, here are couple of suggestions to help your body cope with the change:

First, dress accordingly! Start checking the Weather Network before bed each day so that you aren't spending the day freezing in your adorable Summer attire. As much as you hate to dig out the sweaters and jackets, they'll keep you warm and cozy. Who knows? You might even like the fashion change.

Second (and third), get yourself on a good, restful sleep schedule. I can't stress enough how important sleep is! It will help you get through the long days, cope better with stress, and will keep your immunity strong. Also, get the whole family on a schedule. Regular bedtimes and mealtimes are important. Buy a planner or a big calender to help keep everyone in-the-loop and on time for activities and appointments (which can help to minimize unnecessary family stress).

Third, find ways to elevate stress. If September is proving to be a stressful time, make sure to arrange "me time". Luckily, September is when classes start, so consider signing yourself up for something artsy, creative, or sporty. If group activities aren't for you, try scheduling in some quality alone time, like taking a walk during lunch hour, having a bubblebath, or reading before bed. Many people find journaling (or even blogging :P) helpful.

Fourth, still get some sunshine. While the days of frolicking outdoors are mostly behind us, it is not yet time to hibernate indoors! Try to still get outside as much as possible. If may feel cold, but it's really not when you compare September temperatures to those of January! Remember that when the leaves start to fall, there will be lots of racking to do, providing you with plenty of time to reconnect with nature ;)

As exposure to more people and more germs is inevitable as we move indoors, the best approach in staying healthy is to keep your personal health in check. Super bugs really don't exist, we just get sick when our own immune systems are weakened and then normal bugs take over. Thus we must sleep enough, eat well, exercise adequately, keep positive, and de-stress as necessary.

Take home message from this post: although September is busy, don't forget to schedule-in time for your health

Detecting Food Sensitivities and/or Allergies.

As a result of our super clean society, North Americans have a much higher risk of developing psoriasis, eczema, asthma, food sensitivities, and environmental allergies. There are quite a few foods that are known to cause allergy and sensitivity reactions; these foods are known as "common allergens" and are: peanuts, dairy, eggs, soy, corn, seafood, and wheat. Of course there are many other foods that can cause people problems, such as citrus, nightshade vegetables (e.g. eggplant, potatoes, peppers), sulphites (found in most dried fruit), and gluten (the protein found in wheat), to name a few.

Food sensitivities and/or allergies can contribute to a wide variety of health issues, including many above and beyond digestive issues. In addition to cramps, bloating/distention, flatulence, constipation, and/or diarrhea... fatigue, headaches, skin issues, restless sleep, and poor memory can also be due to an underlying food intolerance. In the naturopathic community, food sensitivities and/or allergies can be identified through two methods:
The Hypoallergenic Diet (aka the Elimination Diet) or allergen blood tests:

The Hypoallergenic/Elimination Diet consists of a patient eating an allergen-free diet (i.e. foods that typically don't evoke an immune reaction in most people) for one month, then introducing each of the allergens back into the diet, one at a time, making sure to note any symptoms experienced after the food is reintroduced. The allergen-free phase of the diet allows the body to heal and cleanse itself now that the suspected allergen is gone. The reintroduction phase, however, challenges the body to process potential allergens again. Since the body has been "clean" for a month, if an allergen is present in the body, then the body will react and it the reaction should be more pronounced than before. For example, you think you may be allergic or sensitive to soy as you get mild headaches after eating, so you cut it out for a month, then when you eat it again, you get a massive headache, likely indicating you are indeed intolerant of soy. Foods that are allowed to be eaten and those that are to be avoided while following an elimination diet vary with each patient and his or her needs; however typical hypoallergenic foods include most veggies (except nightshades), rice and rice products (breads, milks, pasta, crackers, etc), most fruits, coconut milk/butter/oil, beans, chicken, some fish (no shellfish), some nuts and seeds...

Allergen blood testing analyzes a blood sample to see if the body is making any antibodies against any food allergens. For example, if the body thinks that soy is a bad invader and elicits an immune response against it, then antibodies against soy will be made and will be measured in the blood test. Note: antibodies should not normally be made against food! Blood allergen testing does not require any diet per-say (just try to consume all of the foods to be tested within two weeks before the blood testing, so if the body reacts to any of the foods, the antibodies will be present in higher quantities when the blood is drawn).

So, this long-winded entry was written to say that I now know my food allergies! I had blood allergen testing done about two months ago and got the results this past weekend. Luckily I am not strongly allergic to any foods; I am only moderately sensitive to seven foods: peas, spinach, lettuce, soy, wheat, almonds, and amaranth. I likely will be able to still eat these foods, only once or twice a week. My ND has recommended that I completely avoid these foods for the next month to see how I feel without any food allergens in my diet, then we'll reassess how often I should eat these foods.

Stay tuned for another update after the month is up on April 27th!