Let Them Eat Dirt - The Benefits of Probiotics

According to a 2012 National Institutes of Health (NIH) estimate, 90% of cells in the human body are bacterial, fungal, or otherwise non-human. Luckily, this overwhelming number of “non-human” cells is not a threat, but rather contributes to vital processes necessary for life.

  

The microbes in our gut are of particular importance. Much of the focus in a naturopathic plan revolves around supporting and balancing the life-sustaining bugs that live in our digestive systems.

This army of complex microbes contributes and controls metabolic, digestive, immune, and protective processes. Many factors, such as diet, food poisoning, infections, antibiotic therapy, stress and ageing negatively impact the microbial population and contribute to gastrointestinal imbalances. These imbalances cause symptoms and illnesses that range from mild (ex. cramps, gas, diarrhea) to life threatening (ex. inflammatory bowel disease, ulcers, cancer).

Traditional diets and cultures were not afraid of a little bacteria and encouraged consumption of raw and fermented foods that contain lots of them. Modern society’s fear of infection has resulted in foods being pasteurized, irradiated, and processed. We’ve also been encouraged to fear the bugs around us, use antibacterial soap, sterilize our environments, and teach our children to avoid their natural instincts that result in them putting everything they touch, including dirt, in their mouths. These instincts help to naturally supplement probiotics and encourage healthy digestive tracts. Children who grow up in “sterile” environments are more prone to allergic conditions such as asthma and eczema.

Luckily, there is a growing awareness of the important relationship between microbes and human health. We can no longer take these invisible-to-us bugs for granted. 

Considering we are only 10% “human”, it may be worth the time and effort to get to know the bugs in and around us that are essential to our survival and wellbeing and what we can do to keep them happy.

“All disease begins in the gut.” Hippocrates

Supporting Balance

•       Unpasteurized, fermented and cultured foods and drinks such as sauerkraut, miso, Kombucha tea, natural yogurt, aged cheeses, and kefir contain probiotics and can help support healthy digestion. There are many resources on how you can make your own fermented foods. Some of my favourites:
• http://www.culturesforhealth.com/how-to-naturally-culture-ferment-vegetables
• Fermented foods For Health by Deirdre Rawlings
• Delicious Probiotic Drinks by Julia Mueller

Soured Coconut Cream (source:  www.nourishingmeals.com
This is a great replacement for dairy sour cream—it’s so simple to make! Use it to top bean soups, enchiladas, or tacos—basically anywhere sour cream is called for. Be sure to use the full fat coconut milk, not the light variety. 
2 cans coconut milk, chilled1 teaspoon probiotic powder (Genestra HMF Forte available at The Pear Tree)pinch sea salt
Place the two cans of coconut milk in the refrigerator for about 24 hours. Then open the cans and scoop off the thick white cream at the top. Pour off the water into a jar (use it to make smoothies).
Heat the coconut cream in a small saucepan over the lowest heat to about 97-98 degrees F. Then remove pan from stove and whisk in probiotic powder. Pour into a clean quart jar, cover with a clean dishtowel secured with a rubber band.
Let the jar sit out for about 24 to 48 hours on your kitchen counter to culture. Then stir in a pinch or two of sea salt, cover jar with a lid, and place into the refrigerator to solidify.
Yield: 1 to 3 cups (varies depending on how much cream is in each can)

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•       Other foods contain pre-biotics, foods that have been shown to feed the good bacteria already existing in your digestive system. Prebiotic containing foods tend to be high in fiber and include chicory root, garlic, onion, banana, dandelion greens, and apple cider vinegar. A diet high in whole foods, such as fruit, vegetables, nuts and seeds, naturally contains the fiber and nutrients that support healthy digestion and helps to feed good bacteria.

•       Sugar and excess refined grains deplete beneficial bacteria, create inflammation, and suppress immune function. For many reasons, including the negative impact on the bacteria in your digestive tract, reducing or eliminating refined sugars is an important health choice.

•       Antibiotics are amazing and effective drugs – however, there are many side effects associated with their use. Antibiotics deplete all gut bacteria, including the beneficial strains. Side effects including diarrhea, candida infections, and immune suppression, can be reduced with an integrative approach that includes the use of probiotics during and after antibiotic therapy.

When Supplementation is Necessary

Many people need more support in the probiotic department than what a healthy diet can provide. One popular strategy to support these amazing bugs is to take a supplement that contains specific strains and high doses of probiotics. The most widely adopted definition of probiotics is ‘live microorganisms which, when administered in adequate amounts, confer health benefits on the host’ (Joint FAO/WHO Expert Consultation, 2001). Probiotic supplements are available in various doses and strains in capsules, powders, and liquids. Research has proven the benefits of probiotic supplementation for a wide variety of health concerns including:

• Oral Health - Probiotics have been shown to prevent and treat oral infections such as gingivitis. Research has also suggested a link between oral health and cardiovascular disease – suggesting a balanced oral flora contributes to systemic health benefits.

• Stomach Health - H. pylori is a common bacterial infection in the stomach. It is associated with increased risk of ulcers, cancer, and lymphoma. Common treatment is antibiotic therapy. The integrative approach to combine antibiotic treatment with probiotic supplementation has shown significant reduction in both recurrence and side effects.

• Intestinal Health –
• Irritable Bowel Syndrome (IBS) is a non-specific illness that is often characterized by abdominal pain and alternating constipation and diarrhea. Various factors have been associated with IBS, including altered gut environment. Along with other naturopathic treatment options, IBS patients typically respond very well to probiotic therapy.
• Inflammatory Bowel Disease (IBD), includes Crohn’s disease and Ulcerative colitis, and involves significant, chronic inflammation along the digestive tract. Many controlled clinical trials prove that probiotic therapy is useful in the treatment of IBD and have been shown to induce remission states, reduce the number of relapses, and increase the length of time between relapses. For such a safe therapy, probiotics have significant benefits.

• Allergic and Immune Conditions - The many beneficial actions of probiotics are the result of their ability to balance immune function and reduce inflammation in the body. A healthy gut flora has been linked to reduced occurrence of allergic illness – including eczema and seasonal allergies as well as general immune support. Persons with balanced gut flora are less susceptible to colds, flus, and other types of infections.

Conclusion

Aside from all the amazing benefits of probiotics, evidence proves they are extremely safe and, when taken properly, have not been associated with any adverse events. It is important to determine which strain or strains of probiotics are necessary for your concerns and to ensure the appropriate dosing. Consult a naturopathic doctor for specific ways probiotics could benefit you.

References:

Plummer N, Plummer S. (2013, April 14). Probiotics and the Gastrointestinal Tract. Retrieved January 20, 2014, from Modern HCP website: http://modernhcp.com 2013.

National Institutes of Health. (2012; June 25). The Healthy Human Microbe. Retrieved January 20, 2014, from National Institutes of Health website: http://www.nih.gov/researchmatters/june2012/06252012microbiome.htm

Cain A, Dowhower Karpa K. (2011). Clinical Utility of Probiotics in Inflammatory Bowel Disease. Alternative Therapies, Jan/Feb 2011, Vol. 17, No. 1, 72-79.

Huffnagle, Gary. The Probiotics Revolution. Random House Publishing Group. (2008).

Organ Donation - A Worthy Cause

Catching up: my cousin Melanie, her son Jesse, and me during a trip to Toronto in November 2013. 

Organ Donation - A Worthy Cause

My cousin was born with neuroblastoma, a rare type of childhood cancer that resulted in a surgery to remove one of her kidneys and radiation treatments. Several years later, as an adult, she was diagnosed with Polycystic Kidney Disease (PCKD). PCKD is generally a hereditary condition, although no one else in our family has it. The disease was progressing and Melanie was told she would soon require dialysis if a donor was not found.

Unfortunately, over 1,600 Canadians are added to organ wait lists every year and every year people on these lists die while waiting for a lifesaving organ. 

In 2005, I was studying naturopathic medicine in Toronto (where my cousin’s specialists also happened to be). With things looking pretty desperate for a donor, I offered to donate my kidney to my cousin. In July of that year, after various tests to ensure we were a match and that I was healthy enough to be a donor, we underwent surgery to remove one of my kidneys which was then put into my cousin. (The wonders of modern medicine!) After a very short hospital stay I was on my way home. Using my knowledge of naturopathic medicine, I recovered quickly, with very little pain and zero complications. Melanie’s hospital stay was longer as her body tried to reject the donated kidney. With the expertise of her doctors, they stabilized her immune system and she was able to go home with a new lease on life.

A transplant is a type of surgery where an organ or tissue is removed from one person (the donor) and given to another (the recipient). There are various reasons why a person may need a transplant including damage, trauma, or illness that influences the ability of that organ or tissue function. 

The first transplant in the 1950’s was of a heart valve. Since then, successful transplantations of almost all organs and tissues - including kidney, lung, liver, heart, bone marrow, pancreas, bowel, eye, and skin - occur every day. Major advancements in drug protocols have also drastically improved rejection rates.

Not everyone has the opportunity or ability to be a live donor, and the need for organ and tissue donation far exceeds what live donors could provide. Also, not all organs can be donated from live donors. I feel blessed that I was given the chance to have the experience. I feel very proud of the choice I made and the impact it continues to have. 

What everyone does have is the opportunity to save lives - in fact by making the commitment to donate your organs and tissues after you no longer need them, your decision can benefit more than 75 people and save up to 8 lives! What a gift!

Anyone, regardless of age or medical history, can sign up to be a donor and there is no cost to do so.

According to the Canadian Transplant Society website, over 80% of Canadians support organ transplant but less than 20% have actually made plans to donate their organs and tissues.

If organ transplant sounds like a good idea to you - please take the appropriate steps to ensure someone else can benefit from your organs and tissues when you no longer need them. It can be hard to think about what’s going to happen to your body after you die but being an organ donor is a heroic, worthwhile decision that can save lives. Sign your donor card. Visit www.cantransplant.ca for provincial links to registration steps. Include your wishes in a will and let your friends and family know your intentions. Most provincial medicare renewal forms allow you to clearly indicate if you wish to donate.  

My cousin’s story doesn’t end after a new kidney - she truly is making the most of her second chance at life. In July of this year, 8 years after the transplant, she traveled to South Africa to compete for Team Canada in the World Transplant Games. To read more about my amazing cousin and her mission to bring awareness to organ donation, visit The Pear Tree’s Facebook page for a link to her story.

In July 2014 Moncton will host the Canadian Transplant Games! These games showcase transplant recipient athletes from across Canada in a celebration like no other. The mission of these games is to increase organ donation awareness and encourage the public to consider organ donation. For more information about these games visit www.organ-donation-works.org

To think that so many Canadians, like Melanie, are on waiting lists for lifesaving organs is heart wrenching. Knowing there are people out there who can help, like you, gives us all hope.  

See you at the Games!

Embracing Change

With the New Year approaching, many of us are already making resolutions that we will never keep. What makes these resolutions, although often they are the choices we know will make a positive difference in our lives, so hard to stick to?

Change can be challenging and sometimes seems downright impossible. Often we are motivated by a health goal – healthier looking skin, weight loss, being able to keep up with the grandkids, etc. The motivation is coming from an intellectual or emotional place (and usually after a weekend or holiday full of indulgence). Once a “diet” or resolution is put in place, our physical needs and dependencies start to demand more attention. Cravings and old habits come to the forefront and our willpower is put to the test.

Whatever you resolutions for change are, is it important to set realistic goals and to first explore any potential barriers that could hold you back from achieving these goals.

Before making any resolutions this year, consider journaling about the following:

1)   What are my intentions or expectations for making these changes?

2)   What are my triggers that may cause me to stray from these goals?

3)   How can I avoid these triggers?

Once you are clear about your limitations and barriers to wellness, consider visualizing your resolutions and ideals. A vision board or collage can be a helpful tool and daily reminder of what your goals are. For more information and guidance on how to start this kind of project, visit:

http://bravelyplayfulcreations.com

http://chrstinekane.com/how-to-make-a-vision-board

After you’ve cleared your path of barriers, think about other strategies you can implement to improve your success.

1)   Involve a friend – accountability is key, and often this has to come from an outside source. Ask a friend to join you in your resolution – whether it be to volunteer, walk everyday, or drink more water – holding that commitment with another person often increases the chances of success

2)   Start small and make a plan – if you haven’t been exercising, starting with a marathon is not likely the best idea. Although that may be your long-term goal, going from no exercise at all to a full out training program is a good way to set yourself up for disappointment. Why not make smaller, more achievable goals? 15 minutes a day for a month, then 30 minutes a day for 3 months and growing from there may seem like baby steps but you’ll be encouraged and proud of your growth and more likely to continue with your plan.

3)   Track your progress. Sometimes when we are in the middle of it, it’s hard to see the forest from the trees. Although real change takes time, find a realistic way to track your success and find a healthy reward to keep your motivation strong. Don’t be afraid to pat yourself on the back with a spa treatment, new book, or movie night as your achieve milestones along the way.

4)   Surround yourself with support and ask for help – form a team of people who know what your goals are and are willing to support you in them. Depending on your goals, this may include a naturopathic and/or medical doctor, counselor, life coach, family members, and friends.’

Naturopathic medicine offers many solutions for improving resolution success. Stress management, craving reduction, and detoxification support are all part of a follow-thru plan that your naturopathic doctor can help you with.

One final note: before making any changes, try loving yourself as you are today. Although a few resolutions here and there may improve the way you feel and your health level from the inside out, we really are perfect just the way we are.

Wishing everyone a happy and healthy New Year.

The Magnificent Immune System

Our immune systems, when working properly, are amazing and effective. The immune system, which includes our skin, mucous membranes, white blood cells, and lymphatic system, are the body’s defense against infection and illness. The super cells of the immune system are constantly circulating the body, looking for unfamiliar cells (such as viruses, bacteria, parasites, and fungi) to attack and remove.

Germs are everywhere! Luckily, our first line of defense is the barrier our skin and mucous membranes (nasal passage way, upper respiratory tract) provide from the outside environment. Maintaining healthy skin and mucous membranes is therefore an important (and sometimes forgotten) way to support immune function and avoid getting sick.

Inflammation and fever are the body’s natural responses to infection. Most bugs do not tolerate higher temperatures and that is one reason why it’s better to safely support a fever rather than to suppress it. 

If a germ does get thru the initial barriers, a cascade of events is triggered and our innate immune system bursts into action. First, our immune cells need to identify a germ as being foreign and potentially harmful. A type of white blood cell known as a phagocyte is continuously patrolling the body. When these cells identify a germ they sound the alarm to alert other white blood cells of the danger. B cells and T cells (specialized white blood cells) are drawn to the scene and are part of the body’s adaptive immune system. These cells allow for the immune system to maintain a memory - so that if the body encounters that same germ again, they will be faster to recognize it and respond.

We can’t and shouldn’t always avoid getting sick. Suffering with the occasional cold or flu is beneficial to the innate and adaptive parts of our immune system. However, there are many effective natural strategies to support immune health - leading to less frequent infection and reduced length and intensity of symptoms when infection does occur.

• Hand washing. Knowing we are all covered in bugs, support your skin barrier with regular hand washing. Evidence suggest proper hand washing reduces the risk of illness but as much as 20%. Consider using a non-alcohol based soap, preferably castile soap to which you can add essential oils.
• Dry skin brushing. Supports skin health and stimulates the lymphatic system. Handout at www.thepeartreeclinic.com
• Sweat! Sweating (thru exercise, sauna, stream baths) creates an artificial fever and promotes the elimination of toxins.
• Support a fever. A fever indicates the immune system has been “turned on” and acts to kill off bugs that do not tolerate higher temperatures. For ways to safely support a fever, visit www.thepeartreeclinic.com.
• Sleep. As both a preventative and treatment tool - getting proper rest is an essential and underused strategy. Have you ever noticed the tendency to get sick during busy and stressful periods? Could it be your body’s attempt to get you to slow down?
• Avoid sugar. Sugar is harmful to health. Period. When it comes to immune function, sugar has been shown to reduce white blood cell activity by as much as 40%. Be aware that sugar is present in foods you may not suspect, like ketchup and fruit juices.
• Eat a rainbow (and no, this doesn’t mean skittles - see #6). Get a variety of different colored fruits and vegetables in your diet daily to ensure the spectrum of vitamins, minerals, and phytonutrients.
• Ensure your vitamin D status is optimized. Many of us are vitamin D deficient and this can make a huge difference in immune function. Speak to your naturopathic doctor about vitamin D.
• Eat your healthy fats. Omega 3s are immune supportive, reduce inflammation, support brain and cardiovascular health, and more. Good food sources include: wild fish, sardines, walnuts, flax oil, and a good quality fish oil supplement.
• Try our Wet Sock Treatment. It sounds weird but it works! See the details at www.thepeartreeclinic.com.

The last and definitely the most important tool for staying healthy - LAUGH and PLAY! Laughing reduces the negative and suppressive impact of stress on immune function. Laughter is far more contagious than any cold or flu - and a lot more fun!

For more information on how you can support your immune system, questions about the flu shot, and ways to get thru an infection naturally, call The Pear Tree to speak with one of our naturopathic doctors.

In health,

Dr. Melissa Blake, ND