Author: Rob

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Turmeric For Joint Pain

Joint Pain

Turmeric in food is the most common way many are consuming the spice which can be found in India, Asia and Central America. But some take supplements in capsules, add it to massage oils, add it to smoothies, or drink tea containing Turmeric.

Joint Paint & Turmeric

The health benefits of Turmeric are widely researched, and it is predominantly used to aid the reduction in inflammation. Therefore, most sufferers of joint pain are encouraged to add Turmeric into their daily routine, with many seeing improvement after just a couple of weeks.

Other ailments have been treated with Turmeric in Ayurvedic medicine historically, such as, fatigue, breathing problems, rheumatism and pain relief. Ayurvedic medicine is over 3000 years old and is one of the oldest Indian alternative holistic healing systems.

Turmeric is part of the Zingiberaceae family, as is Ginger, and is regularly named as the most effective nutritional supplement available. This is due to its content of bioactive compounds with medicinal properties and anti-inflammatory qualities. In fact, anyone with a Rheumatoid Arthritis diagnosis would do well to include a Turmeric supplement into their diet. Adding it into your diet would always help, but it would be difficult to meet the recommend volume of Curcumin (the active ingredient in Turmeric) to make a difference to you. To feel significant effects, it would be best to take a supplement with high levels of Curcumin.

In fact, in several studies undertaken with patients with Rheumatoid Arthritis, the Turmeric supplements were more effective than the usual anti-inflammatory drug and patients noticed a distinct improvement in their pain levels.

More Benefits

Turmeric is also fat soluble and can be better absorbed into the system when consumed with foods containing high levels of fat, like avocado, nuts and seeds.

Oxidative stress has been linked with premature ageing and lack of elasticity in the skin, involving free radicals which can be detrimental to health by reacting with fatty acids, DNA and proteins.

Turmeric and the levels of Curcumin it contains is known to boost the body’s antioxidant enzymes blocking free radicals, in turn protecting the system.

This links in with the belief that Turmeric may be used in the prevention of the development of Alzheimer’s. As Alzheimer’s is also linked to the oxidative stress put on the ageing process, it makes sense given the studies conducted to prove that Turmeric can boost the ani-oxidant ability of the body.

This is significant as there is no known cure for the disease yet, and the ability to prevent its development in the first instance could be a real breakthrough for medicine. There just has not been enough research done into this to put these ideas into practice.

As with all significant changes to your diet, you should consult a doctor before adding large amounts of Turmeric into your daily routine.

Excessive Turmeric consumption can lead to some side effects with the digestive system and can cause issues with anyone using blood thinning medication as it can interfere with it.

Ultimately, Turmeric can have some incredibly positive results for anyone with joint pain and inflammation.

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What Is Food Intolerance?

Food Intolerance

The definition of a food intolerance is essentially difficulty in digesting certain foods, usually causing some unpleasant side effects, such as bloating, migraines, a leaky gut, stomach aches and excess gas. It is important to note that intolerance is not an allergy.

Food Intolerance vs Food Allergy

A food allergy creates a histamine response, whereas a food intolerance doesn’t. More common food intolerances are gluten, lactose, beans and cabbage but you can have an intolerance to any foods, metals or minerals.

Intolerance to food is primarily caused by the lack of particular enzymes within the gut to break down foods. Enzymes are crucial to fully digest foods, if these are missing or insufficient then this can cause a number of issues within the digestive process.

In some cases, it can be difficult to differentiate between allergy or intolerance as some of the symptoms can overlap. Generally, allergic reactions are usually instantaneous and can have fatal consequences in the most extreme cases. Food sensitivity can develop over several months and become more and more exacerbated over time if those foods, minerals or metals are not eliminated from the diet.

Those with a lactose intolerance lack the lactase enzyme, preventing the lactose from being broken down small enough to be absorbed into the intestinal wall. This then leaves the lactose in the intestinal tract and creates excess gas, bloating, loose stools and in some extreme cases, stomach spasms. Milk protein allergy has incredibly similar symptoms and therefore has led to many misdiagnoses historically.

Food Sensitivities

Some people struggle to pinpoint which foods they are sensitive to and which cause intolerances. In most cases, it could be more than one item, so it isn’t always as simple as working through the process of an elimination diet, as most doctors would suggest if you were to visit them with these types of symptoms. An elimination diet is as simple as it sounds, you would be required to eliminate the suspected item from your diet for a set period of time, then during that period if the symptoms resolve, you may have found the culprit food item.

We can be guilty of not fully knowing the extent of the food stuffs in everything we eat, for instance, there are some surprises in packaged products like traces of milk, nuts and gluten. So when we develop an intolerance it can be a real eye opener to what hidden items are in everyday foods.

This is why a simple test from us can be a real lifeline for someone with unpleasant symptoms who would like to alleviate them sooner rather than later.

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Zinc & The Immune System

Zinc

Zinc is widely known to help armour our immune system, but cannot be produced by the human body, we must obtain this from what we consume.

Zinc deficiency is rare in our society but can be prevalent in developing countries. It can also affect anyone with a poor diet, gastrointestinal diseases, those with alcohol abuse, eating disorders or strict vegetarians or vegans as they are less likely to be getting the required amount of Zinc into their system.

Zinc deficiency has also been seen in pregnant and breastfeeding mothers, sufferers of sickle cell anaemia and those with chronic kidney disease. Symptoms include loss of taste and smell, loss of appetite, diarrhoea, hair loss and apathy.

The effect on the immune system can be severe and is why many people who fall under these categories have the tendency to fall ill more regularly.

Zinc is required for the following functions

  • • Protein synthesis
  • • DNA synthesis
  • • Gene expression
  • • Enzymatic reactions
  • • Cell growth and division
  • • Wound healing and skin health

In fact, Zinc is present in every cell in the body and is the second most abundant mineral, behind iron.

Zinc and Foods

Many foods do not contain significant amounts of zinc, so manufacturers add synthetic zinc to meet recommended amounts. This includes products such as, breakfast cereals, baking flour and snack bars. Naturally occurring zinc is present in whole grains, dairy products, poultry, beans, red meat, legumes, nuts, eggs, kale, asparagus, peas, mushrooms and oysters.

Due to its immune boosting qualities, Zinc has been vastly used to treat the common cold, and as a result can be found in lozenges, nasal sprays and other natural cold treatments. A combination of Zinc and Vitamin C is great for optimal aid of the immune system.

Goodness in Moderation

But taking Zinc in excessive amounts can have unpleasant side effects so it is always recommended to consult your doctor should you be considering this. It can also interfere with other medications like antibiotics and birth control.

Side effects such as nausea, vomiting, headaches, leaky gut, excess gas, loss of appetite and stomach cramps are the most common, and high amounts of Zinc can affect your body’s ability to absorb copper and iron. The recommended daily dose of Zinc is 11mg for men and 8mg for women but no more than 40mg. Avoid Zinc Oxide as it is poorly absorbed, if taking Zinc in supplemental form, source some Zinc Citrate or Zinc Gluconate.

In fact, many products on the market combine Zinc and Magnesium as Magnesium aids your body’s ability to absorb Zinc more efficiently.

There have been several studies which have shown there are benefits of Zinc supplementation on infectious diseases in humans. In double-blind placebo-controlled trials, Zinc reduced the likelihood of experiencing diarrhoea and lower respiratory tract infections in infants and young children.

Sickle cell anaemia patients taking Zinc supplements, in a placebo-controlled trial, experienced decreased incidences of pneumonia, tonsillitis, and urinary tract infections.

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Is Laughter Really The Best Medicine?

Laughter

There are many common sayings we hear about our health, but is there some truth in them?

When I was young, my grandmother always told me, if I ate all my carrots, I’d be able to see in the dark. But all sayings come from somewhere, right?

In fact, carrots contain Vitamin A which the body needs for normal eye function but doesn’t necessarily improve your sight but can maintain it, so grandma wasn’t totally wrong, I guess.

My personal favourite is “Laughter is the best medicine” because in some cases the best medicine is likely to be antibiotics, but there are vast benefits to a little laughter. It is not uncommon to hear people say that it’s good for the soul, and anyone suffering with poor mental health will say they felt better after watching some comedy or spending time with friends.

The Science Behind The Saying

A study by two professors at Loma Linda University in California showed some amazing results in the health benefits of laughter. Lower blood pressure was seen resulting in a reduction of risk of stroke or heart attack. Unsurprisingly, a reduction in stress hormone production was also seen, a god send for poor mental health sufferers. In turn, this may increase immune system performance due to the increase in T-cell function.

Adding laughter to your abdominal exercise routine can be beneficial, having a good hearty laugh causes the muscles in the abdomen to expand and contract much like during a workout, allowing the muscles you are not using to relax. Similarly, your cardiac health can strengthen with a chuckle here and there as it can get your heart pumping, and much more enjoyable than a run on a treadmill.

We all hear about chocolate and exercise releasing the feel good hormones called endorphins, but laughter releases the exact same hormones which are nature’s own painkillers, so anyone with pain would definitely enjoy a laugh and joke to ease the discomfort.

More Laughter Benefits

Many are seeing the benefits of laughter, so much so that Laughter Yoga (Hasyayoga) is becoming more and more popular in the health and wellbeing sector. It is believed that voluntary laughter has incredibly similar psychological and physiological benefits to involuntary laughter.

Best of all, laughter is free! So, find a funny TV show to watch, a comedy film or a good comedy book and get ready to feel fabulous both physically and mentally.

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Can Food Intolerance Cause Bad Skin?

Bad Skin

There has been an old wives tale circulating which states that high fat diets and eating ‘bad foods’ are the reason for the appearance of acne and troublesome skin, but actually it turns out there may be some truth in it.

There are a number of factors which do contribute to the production of excess sebum in the skin, in turn causing acne and spots.

In the majority of cases, it is noted that genetics is the primary cause of acne, but it has also been known to be down to hormones. A dramatic hormonal change such as pregnancy, puberty, stress or menopause can increase your chances of developing spots and problem skin.

Being aware of the food you consume and having an intolerance test conducted, will give you a true idea of whether your diet is causing these changes. The cells which aid your skin health can be hindered should you be regularly eating foods which do not completely agree with you.

How To Improve Bad Skin

Vitamin A might well be your saviour if you are a sufferer, there is a lot to be said for introducing it into your skincare routine for its extensive range of benefits. Even taking a Vitamin A supplement can really armour your skin and help towards your goal of a clear glowing complexion. Lots of high end skincare brands are using Vitamin A and Zinc in their formulations with rave reviews from consumers, and though they can be pricey, in many cases they are absolutely worth the price tag.

Foods To Avoid

Some food items can be problematic to the skin, even if you do not have a sensitivity to them. Alcohol is commonly known to be the main culprit, but sugar, nuts, gluten and dairy are also a few others which you should watch out for.

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Allergy or Intolerance – what’s the difference?

In most cases, allergies are mainly hereditary and you have for life. An intolerance on the other hand can and does change depending on diet and lifestyle. You can work with your intolerances to reduce them and even eliminate them.

Identifying an Intolerance over an Allergy

An intolerance is not as severe and immediate as an allergy. These symptoms come on gradually; anything from 30 minutes up to a 48 hours later. These symptoms might include headaches, bloating, localised itching or skin irritations such as eczema, excessive mucous production, excessive gas, diarrhoea, and fatigue.

By comparison, Allergies are detected by measuring the Immunoglobulin E count (IgE) in the blood, as these are specific blood cells that help to combat allergies. If you have an allergy to a particular food or non-food item, your body will begin to react the moment it comes into contact with it.

Common allergic reactions can include localised swelling (i.e. of the throat or tongue), a rash, or difficulty breathing. Peanut, shellfish, egg and soya are among some of the most common allergens. At Canada Food Intolerance, we are concentrating solely on Intolerances. Intolerances play a major part in peoples lives and go largely undetected or untreated. People live with intolerances with the mindset that complaints are “the norm”

By utilising your results you will no longer have to accept the norm. We will help you improve your everyday life so that the norm is one of health and happiness.

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Wheat Intolerance Advice and Guidance

Wheat Intolerance

Wheat is found in items using wheat flour or the wheat grain itself such as bread and bread products, pasta, biscuits, crackers, cereal, cakes and pastry products. It is also often
used as a thickener so can be found in soups, sauces, stews and processed meals. It can also be found in beer, ale and lager.

Wheat-free is often confused with gluten-free. Wheat does contain the protein gluten, but removing just wheat from the diet is less restrictive than the removal of gluten as grains such as barley, rye and oats can still be eaten.

There are a number of different types of wheat; wheat berries, durum wheat, bulgur wheat, kamut, emmer or farro, khorosan, einkorn and spelt. All of which should be avoided if a person has celiac disease or allergy to wheat, however with wheat sensitivity often less-common varieties of wheat are more readily and easily digested. These include einkorn, emmer, spelt and khorosan wheat. The fermentation of wheat in sourdough can also aid digestion for some.

The removal of wheat from the daily diet has been greatly facilitated by the wide range of wheat-free grains, which are produced for manufacturing and available in grocery stores and online. There are many excellent alternatives to those products traditionally made with wheat like bread, pasta, cookies and biscuits, crackers and cereals. There is also a plethora of wheat-free recipes in specialist cookbooks and on the Internet.

  • Wheat-free grains
    Amaranth, Barley, Buckwheat, Corn (or maize), Millet, Oats, Quinoa, Rice, Rye, Sorghum
  • Wheat-free products
    Almond, Arrowroot, Brown rice, Buckwheat, Coconut, Cornmeal (maize), Garbanzo, Millet, Oat, Potato, Rye, Sorghum, Teff
  • Bread and bread products
    Almond, Brown rice, Buckwheat, Millet, Rye, White rice
  • Cereals
    Cornflakes, Oatmeal, Granola
  • Pasta
    Buckwheat, Chickpea, Quinoa, Red lentil, Rice

Nutrition

Whole wheat is a nutritious grain containing vitamin B1, B2, B3, B5, B6, folic acid, vitamin E, calcium, magnesium, manganese, phosphorus, selenium, zinc, copper and iron. It is also rich in dietary fibre.

However the nutrient value of wheat does depend upon the type you eat and the soil it was grown in. Whole wheat for example offers far greater nutrient value than bleached white flour. To produce bleached white wheat flour as much as 40% of the original grain is removed, including the bran and germ of the wheat, which are the most nutrient-rich parts. This means the loss of over half the vitamin B1, B2, B3, folic acid, vitamin E, calcium, phosphorus, zinc, copper, iron and fibre.

Replacing key nutrients when eliminating wheat

When eliminating items from the diet whether for the short term when implementing an elimination diet or for the long term, it is important to know alternative items that can be introduced into the diet to maintain nutrient balance.

When looking to replace nutrients you may choose to substitute a grain with a grain or look at other food groups. Below are the richest sources of each nutrient.

  • B Vitamins
    Oats (gluten-free), buckwheat, brown rice, quinoa, peanuts, mushrooms, soybean flour and soybeans, split peas, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli, hazelnuts, peppers
  • Vitamin E
    Spinach, kale, broccoli, Swiss chard, turnip greens, collards, avocado, almonds, hazelnuts, pistachios, sunflowers seeds, prawn/shrimp, crayfish, salmon, smoked salmon, swordfish, herring, trout, olive oil, sunflower oil, sweet potato, squashes, kiwi, mango, peach, nectarines, apricots, guava, raspberries, blackberries
  • Calcium
    Watercress, kale, broccoli, low fat mozzarella, low fat cheddar, yogurt, pak choi, tofu, sugar snap peas, almonds, tinned sardines in oil with bones, tinned pink salmon
  • Magnesium
    Buckwheat, millet, brown rice, quinoa, kelp, almonds, cashews, brazil nuts, peanuts, walnuts, tofu, coconut, soya beans, figs, apricots, dates, prawns, corn, avocado, spinach, kale, broccoli Swiss chard, turnip greens, collards
  • Manganese
    Oats (gluten-free), brown rice, quinoa, mussels, hazelnuts, pine nuts, pecans, lima beans, chickpeas, aduki beans, lentils, pumpkin seeds, sesame seeds, sunflower seeds, pineapple, spinach, kale, tofu, soybeans, sweet potato, blueberries, raspberries, strawberries
  • Zinc
    Oats (gluten-free), spinach, beef, lamb, pumpkin seeds, sesame seeds, sunflower seeds, cashew nuts, cocoa powder, dark chocolate, pork, chicken, chickpeas, mushrooms
  • Iron
    Oats (gluten-free), pumpkin seeds, sunflower seeds, sesame seeds, chicken liver, oysters, mussels, clams, cashews, pine nuts, hazelnuts, peanuts, almonds, beef, lamb, lentils, white beans, soybeans, kidney beans, chickpeas, lima beans, spinach, Swiss chard, kale, dark chocolate
  • Selenium
    Brown rice, brazil nuts, mushrooms, shrimp, sardines, oysters, tuna, sunflower seeds, liver, eggs, beef, turkey, cottage cheese
  • Copper
    Oats (gluten-free), sesame seeds, cashews, soybeans, mushrooms, sunflower seeds, tempeh, garbanzo beans, lentils, walnuts, lima beans, liver, spirulina, dark chocolate, collard greens, Swiss chard, spinach, kale
  • Phosphorus
    Oats (gluten-free), brown rice, quinoa, chicken, turkey, pork, liver, sardines, scallops, salmon, mackerel, crab, milk, yogurt, cottage cheese, sunflower seeds, pumpkin seeds, Brazil nuts, pine nuts, almonds, pistachios, cashews
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The Weight of the World is on your Shoulders – Canada Food Intolerance can help you

Canada Food Intolerance Header Image

Even the word weight is heavy. It weighs heavy on our minds. It weighs heavy on belt buckles. It’s just a heavy word. But don’t worry Canada Food Intolerance can definitely help you. Read a couple of your tips and hints below as to how you can get this mental monkey off your shoulders.

Canada Food Intolerance can help your mental and physical symptoms

People spend hours weighing up their options. “How can I lose weight?” “How to lose weight FAST?” “Best ways to lose weight?”

We try to shed weight.

But, what steps should you take to lose that which has been weighing you down?

1) And this is the most important……………. Shed the weight of your mind.

To achieve this you must find clarity. What is it you are trying to achieve? What are your goals? “I want to lose as much weight as possible” won’t cut it. Be precise, be achievable, be realistic.

Start by looking at where you are right now.

How much weight are you currently carrying? And I’m not talking about around your waist. Stress has a massive part to play in shedding weight. Stress, tired, fatigue, anxiety are all words that anchor you to that sofa.

So practice the motto “get my mind right” and everything else will be much easier.

2) What is my motivation?

Once you have decided you are ready, write down your motivations. Keep them on your phone, because trust me, you will at some point need to be reminded of them.

“I am losing weight for my family.” “I am losing weight for my wedding.” “I am losing weight for my holiday”

Are all common reasons to lose weight.

Get them in big letters on your phone, use them to keep you in the correct lane.

It isn’t only meals that take prep when trying to lose weight. Mind prep will be your best friend and worst enemy on this journey.

Remember Mind, Body and Soul… In that order. Order your intolerance test from Canada Food Intolerance here.

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Dairy Intolerance Advice and Substitutes

Dairy Intolerance

Dairy products are those, which are produced from or contain milk from animals. Most commonly cow’s milk is used, but goat and sheep’s milk can also be used. Dairy products include milk,
butter, cheese, yogurt, cream, sour cream, custard and ice cream. Milk can also be used as an ingredient in desserts, sauces, soups and processed products.

Depending upon the level and extent of sensitivity depends on whether there is a need to remove all dairy products, just cow’s milk products or just specific items like milk (but not yogurt and
cheese). The large range of dairy-free items now available has facilitated the removal of dairy from the daily diet. Good quality milk drinks, yogurt, cheese, ice cream, custard, crème fraiche
and cream are sold in grocery stores.

Dairy Substitutes

  • Milk Drinks
    Almond, Soya, Coconut, Hazelnut, Cashew, Oat, Brown Rice, Hemp
  • Yogurt
    Soya, Coconut, Almond

Nutrition

The nutrient value of milk and milk products varies depending upon whether the milk or milk product contains skimmed, semi-skimmed or whole milk. It can be a good source of protein as
well as vitamin A, B2, B12, vitamin D (if the product is fortified), calcium, phosphorus, potassium and selenium. The fat content depends upon whether skimmed, semi-skimmed or whole milk has
been used in the product. Certain milk products like good quality plain yogurt can also be an excellent source of probiotics in the diet.

Replacing key nutrients when eliminating dairy

When eliminating items from the diet whether for the short term when implementing an elimination diet or for the long term, it is important to know alternative items that can be introduced into the diet to maintain nutrient balance. Below are the richest sources of each nutrient.

  • B Vitamins
    Oats, buckwheat, brown rice, rye, whole wheat, peanuts, mushrooms, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli
  • Beta Carotene (Precursor to vitamin A)
    Sweet potato, carrots, kale, spinach, collards, Swiss chard, pak choi, butternut squash, pumpkin, lettuce
  • Vitamin A (Retinol)
    Liver, beef, lamb, cod liver oil, mackerel, salmon, tuna, paté, eggs
  • Calcium
    Watercress, kale, broccoli, low fat mozzarella (buffalo), pak choi, tofu, sugar snap peas, almonds
  • Vitamin D
    Salmon, trout, swordfish, mackerel, tuna, mushrooms, fortified products
  • Vitamin B12
    Oysters, mussels, scallops, liver, mackerel, tuna, salmon, sardines, crab, beef, eggs
  • Phosphorus
    Brown rice, oats, rye, whole wheat, quinoa, chicken, turkey, pork, scallops, salmon, pumpkin seeds, Brazil nuts, pine nuts, almonds
  • Selenium
    Brazil nuts, brown rice, rye, whole wheat, mushrooms, shrimp, sardines, oysters, tuna, sunflower seeds, liver, eggs, beef, turkey
  • Potassium
    Dried apricots, salmon, mackerel, tuna, monkfish, white beans, lentils, kidney beans, avocado, butternut squash, spinach, mushrooms, bananas, potatoes
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Vitamin D and Coronavirus (COVID-19)

Vitamin d

Historically, Vitamin D has been great for support of immune function and protection against respiratory illnesses, so the big question is, can it prevent the contraction of the Coronavirus?

In simple terms, maybe. Not very helpful I know, but if there was even a 1% chance of it having a positive effect on your immune system, then don’t you think it’s worth a try?

We all know that the body’s first line of defence when contracting an illness is the Immune System. When trying to keep yourself healthy and virus free, Vitamin D is up there with the top minerals and vitamins for support of this very system. This is because Vitamin D enhances the functions of cells, like T-cells and macrophages which protect your body against pathogens.

In fact, it has been known that Vitamin D deficiency has led to higher susceptibility of immune related conditions, diseases, infections and decreased lung function. These include Tuberculosis, COPD, Asthma, viral and bacterial respiratory infections. Although we call it a vitamin, Vitamin D is in fact a hormone we create in our body.

Obviously, the best way to steer clear of COVID-19 is by following the government guidelines by staying home, following social distancing measures and continuing with vigorous hand washing routines, but studies have shown that an increase in your Vitamin D intake can have immune system stabilising qualities. Including recommended vitamins and minerals in your diet, be that food or supplement will ensure your defences are fighting fit should you catch the Coronavirus, and give you a much better chance of getting back to optimal health.

The best way to ensure you’re getting enough Vitamin D is to get out in the sunshine! During the autumn and winter months we may need to take a good quality supplement to absorb the correct levels, but when the opportunity arises, go and be outdoors. It comes from the ultraviolet rays from the sun, so it is important to be safe and wear sunscreen whenever you’re exposed to UV. There are many foods you can incorporate into your diet to keep your levels of Vitamin D high too, such as:

  • Oily fish like sardines, salmon, trout, herring, pilchards, eel and kippers
  • Cod liver oil supplements, but must not be taken if you are pregnant
  • Egg yolk, offal, meat and milk contain small amounts of Vitamin D
  • Some yoghurts, breakfast cereals, margarine and infant formula have added Vitamin D

To ensure calcium can be absorbed into your bones and the cells it is needed, Vitamin D must be present. This is why Vitamin D deficiency can be a contributing factor to the development of rickets and osteomalacia.

People with darker skin tones – those of Asian, African, Afro-Caribbean and Middle Eastern descent – can find it more difficult to absorb Vitamin D from the sun, so it is advised they take the recommended daily dose of Vitamin D in supplement form as well as maintaining a mineral rich diet. This will armour your immune system against the Coronavirus.

So, though it may not boost the immune system as such, it can only have a positive impact on your health if you ensure you take the correct dose of Vitamin D during these turbulent times.