Sneezing Season and spring cleaning

 

 Spring is just around the corner which for many of us signals new growth, renewal and a fresh start. But for many thousands of people it can also signal a return of their seasonal hayfever. Some people are plagued by pollen, others by molds, grasses and many other ‘allergens’ out there. Before you wait for the ‘explosion’ and then start the usual fix of anti-histamines and other over the counter treatments you might want to think about strengthening your immunity now, particularly by looking after your intestinal health.

Our mucosal surfaces that are found in areas such as the gastrointestinal tract and the nasal passages (and others) which operate as our first line of defence from invading pathogens from what we eat, drink and inhale.

The GI tract (gastrointestinal tract) has a major role in immunity which finds trillions of bacteria, array of cells and structures all working (or should be) in harmony protecting us from the daily threats around us

 

If this barrier begins to break down, it can allow for pathogens to get through the protective barrier into the blood stream which can cause problems with our health including low immunity. This breaking down of the gut can be called a ‘leaky’ gut. 

 

If you are a ‘hay fever’ sufferer then you need to start supporting the gut immunity now and building up your natural defences and healing the gut to help support you through your ‘troubled season’ whether that is spring, summer or autumn. By supporting the gut you maybe able to reduce the levels of histamine reactions which leads to the misery of hayfever!!

 

A good old spring clean of the system is encouraged to help eliminated unwanted wastes in the system, to help boost digestion which leads to a better absorption of nutrients.

 

The break down of the mucosal surfaces in gut can be due to -

 

antibiotics

steroids and other medical drugs

food intolerances

nutritional deficiencies

smoking

excess alcohol

stress and much more..

 

to build up your defences it makes sense to-

  

rotate foods and reduce the higher allergen foods such as wheat, dairy, yeast, soy etc

 

increase your nutritional intake by higher intake of raw foods

 

increase your healthy bacteria with natural fermented foods such as live bio yoghurt and/or probiotics

  

possibly start supplementing your diet (take advice if you are on medical drugs)

This time of year is an excellent time to have a ‘spring clean’ of the body. 

This is always the busiest time of year for me as many find the use of good supportive supplements, detoxification and the use of bioregulatory medicines which help to detoxifiy and support the immune system whilst it can come under threat, if you do suffer with hayfever then you may want to consider this more personal approach.

for more information on nutrition and health go to my website www.karendevine.co.uk or email kdvn9@aol.com   

Karen Devine

  

  

 

ARE YOU TIRED?

Are you tired all the time, do you struggle to get to sleep or if you fall asleep wake again after 2 hours. Are you experiencing hormonal problems, weight gain, lack of libido, feel less enjoyment in life, have frequent colds, get snappy to easily? If you have answered yes then you may not realise it but your adrenal glands maybe playing a bigger role in your health issues more than you realise. For some a short period of stress maybe the known cause but for many day to day lifestyles may have a negative impact on the glands of stress (adrenals)

The adrenal glands sit on the top of each kidney and are our glands of stress. Our body does a very good job at adapting to short term stress. For instance when in danger we will run, the body will release hormones to allow this to happen such as adrenalin which speeds up the heart rate, release glycogen (stored sugar) from the liver and muscles to give us energy to run.  Some people like the adrenalin affect and are the ones who love the danger sports or love bungy jumping etc.

Other hormones are released from the glands such as our sex hormones amongst others and of course cortisol which is our stress hormone. We need varying levels of cortisol throughout the day to keep us alert, to metabolise food, to reduce inflammation and much more

The cortisol output is released in varying amounts throughout the day, lower amounts in the morning, peaking by noon, and begin to reduce by 4pm and the quiet time at midnight to allow for the acid/alkaline changes, for detoxification of the organs and connective tissue. We should then feel refreshed and ready for the next day by the time we wake up.

However for many of us this may not happen as it should but we are unaware that our cortisol output maybe too high or too low at differing times which may lead to  symptoms such as –

Weight gain (particularly around the middle)

Fatigue

Frequent colds/flu

Respiratory problems

Lack of enjoyment

Cravings

Irritability. (in fact you may feel like your lack of patience is getting worse)

Increasing pmt or hormonal problems

More inflammation – i.e joint pains

Chronic fatigue

Difficulty in getting or remaining asleep

Low mood and or mild depression…..and possibly much more

Adrenal fatigue is something we are recognizing more which has an influence on our overall health from physical to mental and emotional. But at present is not looked  for in conventional medicine. Addison disease is diagnosed when the adrenals are not producing cortisol. But what if you do not fit into the conventional ‘radar’? this can cause much anxiety as you may not be feeling on par and yet nothing appears to be wrong but if you have a host of unexplained symptoms and you have had a period of stress you maybe suffering with a degree of adrenal dysfunction. This is what would be known as sub optimal functioning. It is not a disease but  to have low or too high levels of cortisol at certain times of the day may cause a host of symptoms and make us feel not quite ourselves

Some times we can pin point where the symptoms started, for instance a person who is or has been going through shock or grief it really does not take much to work out where the stress is coming from. However the low grade, constant flow of stress from modern living can have just as a corrosive impact on health as a known shock/stress. For instance –

Frequent late nights watching late tv, catching up with office work on the computer etc

Excessive exercise

Smoking

Heavy drinking or the use of recreational drugs

Excess sugar/refined food intake

Viruses

Ongoing challenges to health such as frequent infections

Exams

Debt or job worries

Outside stimulus from world events

Unhappy relationships…….and much more

We can sustain short term stress as our body will try to find a healthy set point (homeostasis) with the release of hormones. In times of stress many nutrients are used up in the metabolism of the stress hormones, for instance –

B Vitamins

Vitamin C

Magnesium

Zinc…..and much more

Problems can also arise when we are under stress as we reach out for the least healthy foods, we may smoke more, drink more alcohol, choose more refined foods and either not eat any healthy foods or what we do eat is very limited in nutrients

When the body is under or has been under a lot of stress it NEEDS good food, rest and time to repair.

Your adrenal glands are not separate from you, if you over do it on occasions you feel worn out and not able to give the best to yourself or those around you. Our internal organs and glands are no different. When you constantly over stimulate them you may well cause a weakening of the gland and that they do not produce the optimal level of coritsol needed for daily optimal functioning  

Having your cortisol levels tested throughout the day maybe your first choice, this will tell you if the levels of hormones are balanced throughout the day.

To help with stress there are numerous tools out there but I have listed the following not in any order of importance but so you can tick off the things you can begin doing now and then maybe get help with the others –

1. Acknowledge you may have stress (don’t forget some people deal with it better)
2. Look at your diet? Is it nourishing you or taking from you?
3. Do you enjoy your job?
4. Is your relationship giving you the nourishment you need, is it balanced?
5. Have you had long periods of stress?
6. Have you had a virus and never felt well since?
7. You may need a supplement, even taking some Vitamin C when you feel stressed will help, you can always try a good multi mineral and vitamin
8. Get an adrenal stress index test done this may help you get a better idea of your levels and be able to plan a supplement and dietary plan according to the results. (please email me for more details if needed)
9. Get to bed early a few nights, if you are driving yourself to stay up then STOP, you need to try to be in bed for 10pm or at least 10.30 to allow yourself to relax
10. Don’t feel guilty for laying in bed 1 day a week, even if you are awake pick up a book and stay laying down for a bit longer
11. If you need a power nap in the afternoon and you are able to, then take one, taking the weight off the body, relaxes the nervous system and the organs
12. STOP the use of stimulants as much as possible, if you feel you are not addicted to sugar or caffeine etc then try stopping them, you might find you are exhausted by that. If this is so, you are then using stimulants as a false energy and that what your body really need is REST

 

Remember the body knows what it needs, you have to listen and tune in to hear the information; your body’s own wisdom can guide you. Don’t throw common sense out of the window. If you are feeling stressed understand that there is away forward if you want to look for it

Karen

Get into the rhythm for weight loss

This might be the most popular time of year to cut back on food to lose a few extra pounds. Keeping a healthy weight is always encouraged as weight gain is linked to diabetes and heart disease and other chronic diseases. However its not just cutting back on foods we have to take a look at, our lifestyles may play a bigger role than we have thought.

Our body has its own natural rhythm called the circadian rhythm. In our waking hours our body is dealing with digestion, stressors, being alert, producing heat, energy and much more, during the night it is concerned with detoxification, regenaration, rest and renewal.  When we go against this rhythm too frequently then our natural patterns are disturbed which may lead to weight gain, inflammation, premature ageing, depression  and much more.

A late night on occasions will generally not affect us so long as we can get an early night as soon as we can to catch up. But for some, working late at night, catching up with emails or staying up to watch tv is an all too familiar story. Often people are fighting against going to bed despite them feeling tired. Or, worse frequent late nights out drinking or partying will take its toll even quicker.

Sleep restores and repairs the body but when we have a period of late nights or frequent insomnia we look and feel older, and for some weight gain may be a problem.

Our circadian rhythm is steered by our hormones, one in particular is cortisol which is also known as our stress hormone released from the adrenal glands. At night this hormone should be at its lowest phase which allows another hormone called melatonin to be stimulated to aid in restful sleep. By forcing ourself to stay awake or get on with habits that keep us stimulated (such as watching a film late at night) we are going against this natural rhythm. No doubt modern life really does interfere with our sleep patterns as we have artificial light from tv and computers which can keep us awake.

When our cortisol hormone becomes imbalanced we may find we cannot metabolise foods as efficiently so we start putting on weight (particularly around the middle) and possibly other health issues such as joint pains.  

Sleep is as important as eating, breathing and exercising. At least 8 hours is needed, getting to bed before 11pm is important to allow our body into its full sleep.

If you have trouble getting to sleep then you may want to explores why this is happening for instance -

food intolerances

nutritional deficiencies

caffeinie intake

emotional unrest…..and much more

There are so many tools to help you sleep, try going to bed as much as you can at the same time each night. Try to have a good 30mins wind down if you need to, avoid the late night news or watching a stimulating film. Use eye masks in bed if there are streams of lights coming in from street lamps outside or in the house. The body needs darkness to allow for the cascade of hormones to get you into a restful sleep

Get your diet cleaned up, maybe check out some good supplements and ask for help if you feel you need your hormones tested. 

Karen

for more information on health, nutrition and detoxification go to www.karendevine.co.uk

VITAMIN D – ARE YOU GETTING ENOUGH?

Vitamin D is known as the sunshine vitamin as our skin manufactures Vitamin D from exposure to sunlight. Vitamin D is not a really a vitamin but a hormone due to its action in the body. Once manufactured in the skin it has to be activated first in the liver and then in the kidneys

We have known for many years that Vitamin D is necessary in the body to build strong bones and teeth and to prevent bone diseases such as rickets and osteoporosis.

Emerging research is finding that many people are deficient in this essential vitamin and by increasing our intake of Vitamin D we may be able to help in the prevention of diseases  such as -

MS

FIBROMYALGIA

CANCERS OF THE BREAST, OVARY AND PROSTATE

RHEUMATOID ARTHRITIS

DIABETES

OSTEOPOROSIS

DEPRESSION

LOW IMMUNITY

SKIN DISEASE SUCH AS PSORIASIS…..AND MUCH MORE

Unfortunately for us in the UK or other countries furthest from the equator getting enough Vitamin D in the winter time is very difficult. If you already have a low Vitamin D status (the only way to know is getting it tested) then you will be even lower during the winter months.

We have evolved to gain the best source of Vitamin from natural sunlight (UVB), but with the fear of skin cancer (rightly so when we over do the sunshine and burn) we are now slapping on the sun screen before stepping into it. Professor Michael Holick of Boston University School of Medicine who has studied Vitamin D extensively has found that on average 20,000 iu of Vitamin D is produced by a 20-30min exposure of summer sun. This then shows that the RDA of 200-400iu is verylow.

As we need sufficient Vitamin D levels in order to absorb calcium from the intestines, it is no surprise to see that osteoporosis is on the increase despite us eating high calcium in foods and supplementing our diet. If you are taking calcium supplements with a low Vitamin D status then it will be pretty much wasted, this may also start ‘dumping’ the calcium around the body which can cause calcium build ups

You really would not know if you are deficient in Vitamin D unless you are tested, if you have historically used heavy sun-screen lotions, avoided the sun, avoid oily fish and milk (you need to drink alot of glasses of milk to get good levels), are vegan or have darker skin pigmentation or indeed have any of the above conditions then my advice is to have a Vitamin D test. If supplementing the dose will vary from person to person.

In the summer months if you have good exposure (20-30mins max) then you should not will not need to supplement unless a test reveals you are low. Bringing levels back up to optimum levels may take some weeks/months. To keep healthy levels of Vitamin D in the winter months  levels of  2,000-5,000iu daily are showing as a good way to keep your levels optimal but of course always take advice before taking a supplement (especially if you have kidney or liver disease).

Research is continuous into the correct human requirements of Vitamin D, but I have seen over the past year that any tests that I have requested, all have come back as a low Vitamin D status.

For more information on health and nutrition go to my website www.karendevine.co.uk

Karen

mind body connection

Good nutrition is the foundation for good health. When we think of health we would probably think first of our physical health.  How we feel can also be influenced by the foods we eat. A diet high in sugar, alcohol, caffeine, refined carbohyrates can affect our blood sugar levels. These kinds of foods can be taken in moderation when our nutrient intake is generally good. But when we continuously eat these foods on a daily basis then we use up nutrients to help metabolise them. Nutrients such as B vitamins, zinc, chromium, magnesium etc are all depleted in refined foods and will therefore use our own stocks in order to metabolise them. What can then happen is we start to crave more of these foods.

Our blood sugar levels are under constant control as the brain needs a constant supply of glucose, however when we eat a diet high in sugar or refined carbs our blood sugar levels rise rapidly sending signals to the body which will release hormones such as insulin to bring the high levels of sugar in the blood within normal limits. In some cases this blood sugar level will drop lower than the norm which can cause us symptoms such as -

anxiety

cravings

fatigue

irritability

hot sweats

aggression

shaky

lack of concentration

hormone problems such as pmt

brain fog…….and a host of other symptoms

Our emotions and mental wellbeing can be interrupted with the highs and lows of our blood sugar, therefore putting in the nutrient rich foods is crucial for optimal health. Chemicals in foods can also affect how we think and feel therefore opting for ‘real’ foods in place of ‘fake chemical’ foods will always be priority.

To help keep blood sugar more stable

cut back/out stimulants such as nicotine, coffee, alcohol etc

eat more protein with each meal and snack

eliminate the white refined foods from you diet (sugar, white bread etc) and replace with wholegrains

try not to go too long without food if you find you get shaky, ideally 2-3 hours is long enough

Eat – when you do not eat your body thinks it is on a famine and will set off a rollercoaster of hormones in response, (you may also find you gain weight that way)!!

Real foods, that are as much in their natural state as possible will have their nutrients intact, fake foods which have had the nutrients removed and chemicals added to give taste and colour are not the foods we are designed to eat all the time.  

For more information on health and wellbeing go to www.karendevine.co.uk

Karen

Be Gentle

This time of year it is very difficult to get away from all of the festive goodies surrounding  us. If you have over indulged in cakes, pies, chocolates and alcohol you may well be left feeling sluggish, bloated, aching joints, headaches, irritable, tired, immune challenged (more colds and flu) and much more. Apart from the amount of food that is in front of us at this time of year, we put an extra stress on our body from over working, preparation, worry and whole lot more least of all more weight around the middle

This is the time of year we are tempted to detox in order to shed the unwanted pounds and to get rid of excess wastes.

Detoxing the body at this time of year when it is cold may not be the best time for you, our body naturally slows down in winter. We need to be more considerate of the seasonal demands on our bodies. The natural rhythm in the winter is to slow down and to hibernate. Of course none of us are able to do that fully but pushing the body to detox may put more stress than we need upon ourselves

Juice fasting with fresh vegetables juices are without doubt highly nutritious and packed full of enzymes that can shed unwanted weight as wastes from the body but in the winter months drinking cold juices over several days may be too demanding on the body, unless of course you are jetting off somewhere warm for your detox

You can still boost your nutrients and rest your digestive system post christmas by choosing lighter grains such as brown rice, oats, quinnoa etc in exchange for wheat based products. We can also take out dairy foods which can be difficult to digest for a time and replace with rice milk or oat milk. You can replace sugar and salt with warming fresh fruits such as baked apples, and add in herbs and spices for flavouring.

Warming food such as soups and vegetables broths can be taken, along with warming herbs and spices such as cinnamon, nutmeg, ginger cayenne/chilli pepper, etc

If you want to have a 1 day juice fast with nutritious vegetables and fruits then add a warming drink of hot water lemon/cinnamon in between and/or add in a nutritious clear vegetable broth. Try to keep warm, saunas, hot baths will also help in resting the body.

A detoxification of fresh juices, supplements, colon cleansing and body therapies are without doubt regenerative on the body. For more information on detox retreats and health go to www. karendevine.co.uk or check the italian retreat http://karendevine.co.uk/assets/DevineDetox.pdf

 karen

Keep warm, keep well this winter with winter warming foods

With the festive snow and ice we can’t help but feel we are now in the midst of our winter season. Nothing is more welcoming than returning to a warm cosy home with some warm comforting foods to nourish us.

In the winter our bodies use a lot of energy just to keep us warm so it is no surprise that we can feel more ravenous than normal. Gaining a few pounds to keep us warm is natural this time of year but if those few pounds stretch a bit too far then it maybe time to look at the foods you are using for your comfort. 

Foods high in starchy carbs such as breads, sugars and potatoes are notorious for helping us pile on the pounds. They are also likely to make you more sleepy and sluggish!  To help you curb those starchy cravings opt for more comforting foods such as broths, stews and warming soups. They are not only nutritious but they keep us fuller for longer, they warm us inside and are very cheap to buy at this time of year.

Seasonal veg such as the root vegetables are highly nutritious, packed full of nutrients such as Vitamin C, beta carotene, calcium, potassium and much more. Other staples for winter such as oats and broth mixes are not only high in nutrients but a great source of fibre

Winter cooking is probably the easiest to cook in batches and freeze, if you are not that organised, then soups such as carrot/lentil and coriander can be made up in 20 mins.

Gadgets such as slow cookers are an easy way to cook winter warming stews, load up with vegetables and add in enough protein such as chicken, meat, beans/pulses you can leave this all day and return to a healthy hearty meal and not only that, you can save money on your fuel bills!!

karendevine.co.uk