By doing an autumn cleanse.

If you’ve been experiencing post-nasal drip, a runny nose, cough, sore throat, fall allergies (ragweed and mold), fatigue, sluggishness, low mood, digestive distress (bloating, gas, constipation, acid reflux), skin issues, or other hormonal imbalances, your body will benefit from a fall cleanse.

Why? Because the key to boosting immunity is to optimize gut health.

How your immune system protects you

Your immune system is a complex system of specialized cells (including a network of white blood cells throughout your body) and organs—and their signaling patterns—that act as your personal bodyguard.  In addition to fighting off bacteria, viruses, fungi, parasites and other foreign invaders, your immune system also affects many other systems in your body, from your hormones to your nervous system.

Your skin is the first line of defense. Pathogens also commonly enter the body through mucosal surfaces—such as the lungs, upper airways and the digestive tract—which your immune system vigilantly defends (1).

A healthy immune system recognizes and responds to danger cues, like unhealthy cells with DAMP or danger-associated molecular patterns (2).  A weakened immune system—one that fails to activate or to respond sufficiently in the presence of pathogens—leaves the body vulnerable to infection.  On the other hand, an overactive immune system that never “turns off”—even after danger has passed, or in the absence of a real threat—manifests as allergic reactions or autoimmune disease, where the immune system mistakenly identifies—then attacks—healthy cells as “foreign invaders” (3).

Chronic inflammation compromises your immune system and can lead to other health problems. Consider ordering the Inflammation Panel.  This panel includes 4 markers of inflammation—high-sensitivity CRP, homocysteine, creatine kinase, and uric acid—providing a comprehensive assessment of inflammation, cardiovascular risk, and metabolic health.

The best defense is a strong (gut) offense

Hippocrates, the father of modern medicine, famously said: “All disease begins in the gut.”  This is true: up to 80% of your immune system resides in your gastrointestinal tract (4). This is why the foods you eat can help or hinder your immune system. An imbalance in gut bacteria (e.g., more bad bacteria than good bacteria), or an inability to properly break down and digest nutrients, can wreak havoc on your immune system.

We’re often told to eat specific foods to boost immunity—for example, carrots for vitamin A or chicken soup for its mucous-clearing effects.  But it is just as—if not more—important to remove foods that cause inflammation and overtax the immune system in the first place.

The following 9 autumn detox tips can help reduce inflammation and strengthen immunity.

1. Detox your mouth!  Tongue scrape and coconut oil pulling. 

Your mouth is a gateway to your gut.  It makes sense, then, that oral health problems can be a symptom of digestive issues and poor immune response.

Upon awakening, check your tongue. Do you see a white coating on your tongue? A thick white coating can suggest a higher toxicity level in the body. Regular tongue scraping removes toxic build-up and bad bacteria that causes bad breath, plaque and poor gum health.

Using a tongue scraper or a teaspoon, scrape your tongue—from back to front—5 to 10 times, rinsing between scrapes.

In India, practitioners of Ayurveda, a 5,000 year old system of natural medicine have used oil pulling as a classic detox therapy to boost immunity. By swishing a fat-soluble oil, like sesame or coconut, toxins are “pulled” from the mouth.  Commercial alcohol-based mouthwashes don’t have the same effect because, like antibiotics, they kill all bacteria in the mouth—both good and bad.

Studies have shown that oil pulling—done regularly and combined with brushing and flossing—can effectively remove bad bacteria, improve bad breath, and reduce plaque (5).

Swish 1 tablespoon of organic, unrefined coconut oil in your mouth, ideally on an empty stomach, for 10 to 20 minutes. Spit in trash (NOT sink!).  Rinse.  Brush and floss.

2.  Drink warm lemon water.

Another Ayurvedic tradition is to start the morning with warm lemon water—before eating or drinking anything—for gentle detoxification. The citric acid in lemon helps detoxify the liver and flush toxins out from the digestive tract (6).  Lemons (and limes) are an excellent low sugar source of Vitamin C, which boosts the immune system.

Since conventional lemons and limes are often coated with a petroleum-based wax, buy organic whenever possible. Simply combine the juice of half of a lemon with 8 to 12 ounces of boiled filtered water and sip. Since inadequate hydration weakens immunity, be mindful of drinking water throughout the day.

In cooler weather, sipping warm water or room temperature water promotes efficient hydration.

3. Take a break from stimulants, including caffeine, sugar and ultra-processed foods.

A hot cup of coffee can feel like a non-negotiable morning ritual on cool fall mornings, while sugary treats and brightly packaged snacks tempt in the afternoon. Using stimulants to create artificial energy, however, is like whipping a horse when it’s already down—it might rally for another feeble trot around the block. But, eventually, that horse will collapse—no matter how hard you whip it.

In addition to being addictive, stimulants increase your stress hormones, deplete your vitamin and mineral stores, and interfere with sleep—this combination sets you up for weight gain and a weakened immune system.

Instead: switch to herbal tea or green tea (yes, it contains caffeine, but won’t cause the same kind of caffeine “crash”) in the morning. If you hit an energy slump mid-afternoon, try a kale-banana “marathon” smoothie or other whole food snacks (eg, olives, avocado, coconut yogurt) for real energy.

4.  Remove common sources of food sensitivities.

A boat with a sizeable hole in it will sink no matter how fast you’re bailing water.  It’s the same with your immune system. You can eat more immune-bolstering foods, but as long as you continue eating foods that cause inflammation in the body (e.g., ultra-processed foods, fast food, junk food, Chinese takeout, food truck fare, ice cream, etc.), your immune system will be too busy “putting out fires” to protect you from viruses, bacteria and other pathogens.  Plug up that hole in the boat (your immune system) by doing a fall cleanse, which eliminates common sources of food sensitivities—wheat, gluten, dairy, soy, sugar, alcohol—for two to three weeks.

5. Add more green.

A poop a day keeps the doctor away—and prevents toxin build up in the body. To get your bowels moving, eat more greens, rich in insoluble fiber (aka “roughage”). Dark leafy greens, including kale, Swiss chard, collards, mustard greens and romaine, also contain an abundance of hard-to-get minerals, like magnesium, potassium, calcium and iron. Minerals are important basic building blocks for health.  Including mineral-rich leafy greens at every meal supports healthy cell function, reduces inflammation and promotes detoxification (fiber helps move toxins and waste out of your body)—all of which bolsters immune system. Green can be delicious! Try this savory Lacinato Kale Salad with Lemon-Tahini Dressing.

6.  Swap out processed white carbs for naturally sweet orange carbs. 

Cooler weather often triggers cravings for starchy carbohydrates. Our favorite white carbs—bread, pasta, pizza, processed snack foods and baked goods—contain white flour and refined sugars that spike blood sugar and promote belly fat storage. A better choice: naturally sweet orange starch-carbs, like sweet potatoes, butternut squash, pumpkin and kabocha squash, are excellent sources of immunity-boosting vitamin A, vitamin C and dietary fiber. Rich in soluble fiber, winter squash is slowly digested, promoting fullness and stable blood sugar. Try batch cooking roasted sweet potatoes. It is as easy as wash, roast and eat!

7.  Take a high-quality probiotic.  

A high-quality probiotic can promote a healthy bacterial balance by helping “grow” the good bacteria in your gut. That said, a probiotic is most effective when you are mindful of making anti-inflammatory food and lifestyle choices. Taking a daily probiotic supports your immune system, increasing its resilience and enabling your body to better fight infections.

8. Make quality sleep a priority.

Your body cannot repair, heal or properly detoxify without adequate sleep. Your body perceives chronic sleep deprivation as an ongoing stressor (7).  According to a University of Helsinki study, sleep loss triggers an inflammatory response, causing biological changes to the immune system—some can be long-term and may contribute to heart disease and type 2 diabetes (8). 

The bottom line: insufficient sleep suppresses immune system function, making it difficult to fight off colds or bacterial infections. Aim for 7 to 8 hours of sleep and be in bed no later than 11pm for optimal immune-protective benefits.

9.  Get enough Vitamin D. 

Are you bathing in fluorescent light from 9am to 5pm (or longer)? Do you live 40 degrees north latitude (i.e. New York City), where, for at least 6 months out of the year, it is impossible to make sufficient vitamin D from sunshine? Then, it’s likely that you are deficient in vitamin D. According to the Harvard School of Public Health, an estimated 1 billion people worldwide are vitamin D deficient (9). If your Vitamin D3 is low, you will likely have an elevated CRP (C-Reactive Protein), a protein made in the liver, which, according to a 2023 study published in the International Journal of Epidemiology, is associated with systemic low-grade inflammation in the body (10).

Vitamin D is both a vitamin and a hormone. Every single cell in the body requires vitamin D to function—and to detox efficiently.  Vitamin D profoundly affects your immune system—it “turns on”  anti-inflammatory mechanisms and anti-cancer genes. Studies have shown that an optimal level of vitamin D is associated with decreased risk of cancer and cancer mortality (11). 

Though foods like sardines, salmon, eggs and organ meats contain small amounts vitamin D, it is impossible to get adequate vitamin D from food alone. Sunshine is the best way to get vitamin D; but, unless you live near the equator, you will likely need to supplement, especially in the Northeastern U.S. between October and March.

Before you start supplementing…find out what your vitamin D3 level is.  You can order your own Vitamin D3 labwork here—this is direct access lab testing; no doctor’s visit required.  Or, you ask your doctor to run a 25-hydroxy vitamin D blood test; this is specifically for vitamin D3. An optimal Vitamin D3 level ranges from 60 ng/mL to 80 ng/mL.  I maintain my Vitamin D3 level (usually 60 to 70+ ng/mL) by supplementing with this high-quality brand as it synergistically contains both Vitamin D3 and K2 (in correct proportion). I typically take 5,000 IU daily.

Sources

1, 2, 3  “Overview of the Immune System.”  Immune System Research. National Institute of Allergy and Infectious Diseases, Dec. 30, 2013.

4  Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886.

5  Asokan S, Emmadi P, Chamundeswari R. Effect of oil pulling on plaque induced gingivitis: a randomized, controlled, triple-blind study. Indian J Dent Res. 2009 Jan-Mar;20(1):47-51.

6  “Ayurvedic Health Benefits of Lemon.” Dr. D.Y. Patil College of Ayurved and Research Centre. April 11, 2025.

7  Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37. Epub 2011 Nov 10.

8  Aho V, Ollila HM, Rantanen V, Kronholm E, Surakka I, et al. (2013) Partial Sleep Restriction Activates Immune Response-Related Gene Expression Pathways: Experimental and Epidemiological Studies in Humans. PLOS ONE 8(10): e77184

9  “Vitamin D.” The Nutrition Source, Harvard T.H. Chan School of Public Health. March 2023.

10  Ang Zhou, Elina Hyppönen, Vitamin D deficiency and C-reactive protein: a bidirectional Mendelian randomization study, International Journal of Epidemiology, Volume 52, Issue 1, February 2023, Pages 260–271.

11  Holick, M. F. Cancer, sunlight and Vitamin D. Journal of Clinical & Translational Endocrinology. 2014 Dec. Vol 1, Issue 4, pp. 179-186.

It can be transformative.

Fall is a great time to do a whole foods-based cleanse. I just did one, from September 1st through the first week of October, to support my immune system. The cleanse included abstaining from coffee, which helped reset my circadian rhythm; sleep more deeply; calm my central nervous system; rebalance hormones; and lower the stress hormone cortisol.

When I finally enjoyed my first espresso—the first weekend in October—I treated myself to this certified organic, antioxidant-rich brand.

Why this specific brand? Because these coffee beans are grown without pesticides and chemical fertilizers; they are also free of mold, mycotoxins and other contaminants. Not least of all because it is DELICIOUS! Personally, I love organic dark roasts, and my go-to is “Ease”, with its robust flavor profile—deep, rich, smooth and low-acidity with a hint of dark chocolate.

Did you know…your everyday cup of conventionally grown coffee can be a source of toxins? I discuss below.

If you want to uplevel the quality of your coffee, apply the discount code PURECOFFEE20 at Checkout to get 20% off your first order HERE.

Back to coffee and your health…

Americans are drinking coffee more than ever before. Most Americans—67% to 73%, depending on the source—drink coffee every day (1, 2). Two of 3 Americans make coffee at home every day (3).

The media and health experts often liken coffee to a superfood, reporting on the purported health benefits of coffee consumption. For example, studies have linked coffee consumption with potentially lowering the risk of Parkinson’s Disease and Alzheimer’s; protecting the liver; containing anti-cancer properties; lowering risk of stroke; and potentially boosting fat-burning and metabolism.

TRUTH: whether you experience any health benefits from consuming coffee depends on many factors, including age, current health status, metabolic health, hormone balance, stress load, environmental sensitivities, and whether you are a slow or fast metabolizer of caffeine.

That said…what is often overlooked in the coffee = health equation is the QUALITY of the coffee being consumed.

Unfortunately, what often lurks—and what we don’t want—in our much-anticipated morning cup of coffee includes the following…

Pesticides.

Most Americans are unaware that 90 to 97 percent of conventionally grown coffee crops are heavily sprayed with pesticides; in particular, insecticides, such as organophosphates (OP), pyrethroids, and carbamates (4).

In a study published in Food Analytical Methods, researchers found 69 pesticide residues in coffee, using the gel permeation chromatography (GPC) method (5).

A popular argument is that pesticide residues are significantly reduced after the roasting process (6). However, studies suggest that, even after proper roasting of coffee beans, pesticide residues can still exist in commercial coffee (7).  

If you’re a habitual coffee drinker, it is important to understand that long-term exposure to even low doses of pesticides adds to the “body burden”, the total amount of toxic substances or chemicals accumulated in the body over time.

Oral pesticide exposure—by regularly eating or drinking pesticide-sprayed foods—is associated with increased risk of chronic diseases, including: cancer, neurodegenerative disorders (e.g., Parkinson’s), metabolic disorders (e.g., Type 2 diabetes, insulin resistance, obesity); asthma; allergies; dermatitis; endocrine disorders; reproductive problems (e.g., low sperm count, low sperm mobility and poor sperm quality in men; infertility or reduced fertility in women); immunotoxicity; developmental disorders and neurobehavioral disorders (8, 9, 10, 11).

Mold.

Mold is a bigger issue than most people realize. Mold exposure—through mold-contaminated foods (e.g., grains, nuts, tea, coffee, etc.), water-damaged buildings and mold-infested indoor spaces—has been linked to chronic illnesses that affect the brain, nervous system and immune system.

When it comes to coffee, mold can be a huge issue for those who have environmental allergies or food sensitivities to mold; those who struggle with mold illness; and/or for those who have histamine intolerance, a condition where histamine builds up, and your body is unable to break it down properly. Histamine intolerance can present as digestive, respiratory, sinus and/or skin symptoms.

Coffee plants thrive in tropical and equatorial climates. During the harvesting, drying and storage of the seeds, coffee beans are potentially susceptible to undesirable contamination—and growth—of micro-organisms, especially mold (12).

When researchers analyzed the mold flora of 944 green coffee bean samples from 31 coffee-producing countries, they found that:

Aspergillus was the predominant mold in Asian and African coffee beans—even after surface disinfection. Penicillium was the mold type most prevalent in Central and South American coffee beans (13).

Mycotoxins.

Where there is mold, there are mycotoxins!

Mycotoxins are naturally occurring toxic compounds, produced by certain molds. In coffee, these molds are primarily of the Aspergillus and Penicillium species (14).

Mycotoxin contamination can occur at any point pre-harvest when the crop is growing, or post-harvest during processing, packaging, distribution and storage (15). Under warm and humid conditions, many commodity foods, such as cereal grains (e.g., corn, wheat, rice), dried fruits, tree nuts (e.g. almonds, walnuts, Brazil nuts, coconut), spices, corn, soybeans, tea and coffee, are susceptible to mold growth and mycotoxin contamination (16).

It is difficult to completely eliminate mycotoxins because they tend to remain chemically and thermally stable during food processing, including cooking, boiling, frying, roasting and pasteurization (17). Even if coffee beans are properly roasted, improper storage and processing increases the risk of mold and mycotoxin contamination.

Exposure to mycotoxins can cause acute (rapid onset) or chronic (low dose exposure over a long period of time) toxicity. Potential adverse health effects can include (18):

• • Liver damage
  • Kidney damage
  • Cancer
  • Immune suppression
  • Genetic (DNA) mutations or damage

Ochratoxin A (OTA).

Produced by the Aspergillus and Penicillium mold types, Ochratoxin A, or OTA, is the most common mycotoxin found in coffee beans.

A 2009 study found that, among 128 different coffee samples, ochratoxin A was detected in 56% of the samples (19). Researchers found that roasting naturally OTA-contaminated green coffee beans only lowered OTA levels marginally. In this same study, OTA was also detected in 18 out of 40 commercially brewed coffees, suggesting that regular or daily consumption of coffee can contribute to ochratoxin A exposure (20).

OTA is implicated in a variety of adverse health effects, including genotoxicity (mutation of / damage to DNA); liver damage; nephrotoxicity (kidney damage), neurotoxicity (damage to brain or central nervous system); immunosuppression; as well as increased risk of fetal development and birth defects.

OTA has been identified as possibly carcinogenic (cancerous) to humans by the International Agency for Research on Cancer, or IARC (21).

Aflatoxin B1.

Aflatoxin B1 is a mycotoxin produced by the mold Aspergillus flavus, normally present in soil and other organic materials (22). Aflatoxin B1 can be found in green coffee beans, which are especially susceptible to Aspergillus mold when the humidity level exceeds 75% (23). Higher levels of aflatoxin B1 have been found in decaffeinated green coffee beans than in decaffeinated roasted coffee beans (24).

Aflatoxin B1 is classified as carcinogenic (cancerous) to humans.

Exposure to aflatoxin B1 can increase risk for liver damage and weakened immune function (25).

Other Potential Contaminants

Produced in moist environments, harmful yeast and bacteria residues are other potential contaminants in coffee beans that can cause respiratory problems and/or allergic reactions. Yeast and bacteria may linger as residue on coffee beans after processing (wet fermentation); stay on processing equipment; or they may grow because of improper or extended storage.

Coffee Reset

You can reset your relationship with coffee in one of several ways:

• • Abstain 100%. Stop drinking coffee altogether periodically.  *For example, I typically abstain from coffee anywhere from 1 to 3 months during the spring and fall seasonal transitions.
  • Reduce frequency. Drink coffee less frequently.
  • Reduce quantity. Drink less coffee overall.
  • Upgrade the quality of your coffee. High quality organic, mold-free and mycotoxin-free coffee contains more antioxidants. Ultimately, the taste experience is more satisfying, so you tend to drink less overall.

As a highly sensitive person who has hypothyroidism (low thyroid), I have multiple environmental allergies and food sensitivities, including to mold, yeast, gluten and dairy proteins. I advocate for Purity Coffee because they…

• • Use specialty-grade Organic Arabica Beans (which rank in the top 1% in terms of quality worldwide)
  • Conduct third-party lab testing to ensure that coffee beans are free of pesticides, molds and mycotoxins. *Mycotoxins in coffee can lead to liver and kidney damage, cause digestive issues, and contribute to brain fog and fatigue.
  • Customize roasting protocols, which maximize retention of healthful compounds, resulting in 65% more antioxidants than other coffees.
  • Produce certified organic coffees using regenerative organic farming practices that meet the highest standards for soil health and healthy communities.
  • Have multiple certifications, including USDA certified organic, Rainforest Alliance Certified and Smithsonian Bird Friendly®.
  • Roast their coffee in small batches to reduce waste and ensure quality.
  • Not least of all…enhance my espresso-as-treat experience!

If you want to enjoy a healthier coffee experience, I am happy to be able to offer you an exclusive 20% discount on your first order. Click HERE and enter the discount code PURECOFFEE20 at the checkout.

Sources

1  National Coffee Association of U.S.A. “Daily Consumption of Coffee at 20-year high, up nearly 40%.” ncausa.org. April 11, 2024.

2  Ridder, M. “How frequently do you drink coffee?” Statista.com. Feb. 2, 2024.

3  Allen, Lark. “2024 Coffee Statistics: Consumption, Preferences & Spending.”  Driveresearch.com. Feb. 1, 2024.

4, 6, 7  Merhi A, Kordahi R, Hassan HF. A review on the pesticides in coffee: Usage, health effects, detection, and mitigation. Front Public Health. 2022 Nov 8;10:1004570.

5  Yang, X., Wang, J., Xu, D.C. et al. Simultaneous Determination of 69 Pesticide Residues in Coffee by Gas Chromatography–Mass Spectrometry. Food Anal. Methods 4, 186–195 (2011).

8  Hamed MA, Akhigbe TM, Adeogun AE, Adesoye OB, Akhigbe RE. Impact of organophosphate pesticides exposure on human semen parameters and testosterone: a systematic review and meta-analysis. Front Endocrinol (Lausanne). 2023 Oct 24;14:1227836.

9  Harvard T.H. Chan School of Public Health. “Pesticides in produce linked with reduced fertility in women.” Hsph.harvard.com. 2017.

10  Kalyabina VP, Esimbekova EN, Kopylova KV, Kratasyuk A. Pesticides: formulants, distribution pathways and effects on human health – a review. Toxicology Reports, Volume 8, 2021, Pages 1179-1192.

11  Pathak VM, Verma VK, Rawat BS, Kaur B, Babu N, Sharma A, Dewali S, Yadav M, Kumari R, Singh S, Mohapatra A, Pandey V, Rana N, Cunill JM. Current status of pesticide effects on environment, human health and it’s eco-friendly management as bioremediation: A comprehensive review. Front Microbiol. 2022 Aug 17;13:962619.

12  Preedy, Victor R. (Ed). 2015. Coffee: In Health and Disease Prevention. Academic Press.

13  Mislivec PB, Bruce VR, Gibson R. Incidence of Toxigenic and Other Molds in Green Coffee Beans. J Food Prot. 1983 Nov;46(11):969-973.

14  Viegas C, Pacífico C, Faria T, de Oliveira AC, Caetano LA, Carolino E, Gomes AQ, Viegas S. Fungal contamination in green coffee beans samples: A public health concern. J Toxicol Environ Health A. 2017;80(13-15):719-728.

15, 17, 18, 22, 25  Alshannaq A, Yu JH. Occurrence, Toxicity, and Analysis of Major Mycotoxins in Food. Int J Environ Res Public Health. 2017 Jun 13;14(6):632.

16  World Health Organization. “Mycotoxins.” who.int. Oct. 2, 2023.

19  Batista LR, Chalfoun SM, Silva CF, Crillo M, Varga EA, Schwan RF. Ochratoxin A in coffee beans (Coffea arabica L.) processed by dry and wet methods. Food Control. Volume 20, Issue 9, Pages 784-790, 2009.

20  Studer-Rohr I, Dietrich DR, Schlatter J, Schlatter C. The occurrence of ochratoxin A in coffee. Food Chem Toxicol. 1995 May;33(5):341-55.

21  Więckowska M, Cichon N, Szelenberger R, Gorniak L, Bijak M. Ochratoxin A and Its Role in Cancer Development: A Comprehensive Review. Cancers. 2024; 16(20):3473.

23, 24  Nartowicz VB, Buchanan RL, Segall S. Aflatoxin Production in Regular and Decaffeinated Coffee Beans. Journal of Food Science. Vol. 44, Issue 2, Pages 446-448. March 1979.

It’s an election year; events are erupting all around the world; and, stateside, the fear-mongering is ramping up… Bird flu! Monkey pox! Another potential pandemic!

If there is anything the last 4 years should have taught us, it is this…DO NOT FALL FOR THE FEAR-MONGERING!

Being in a constant state of fear and anxiety only weakens your immune system, leaving you vulnerable to opportunistic viruses and pathogens.

While we cannot control what happens outside of us, we can be proactive in creating a healthier reality for ourselves; for example, having a stronger immune system this fall.

In the same way that squirrels start gathering nuts in the fall in anticipation of winter, August is the perfect time for humans to shore up their immune-supporting nutrient reserves before cooler weather arrives. I’m talking specifically about sunlight exposure, Vitamin D3 and magnesium, the anti-stress mineral.

I’m just back from Maine where I did exactly just this. Spending my days at the beach and in the ocean was a relaxing and pleasurable way to absorb sunlight that enables the body to make Vitamin D. And the ocean is a potent source of magnesium, which has a calming effect on the body and, is, perhaps, one reason why so many people feel an affinity for the ocean.

A beach vacation isn’t necessary, however. You can increase your intake of these immune-boosting nutrients wherever you live. Simply be mindful of taking time for outdoor sunlight exposure. And you can increase your Vitamin D and magnesium intake through food choices, supplementation and/or transdermal means.

How these nutrients help boost your immune system

1.  Sunlight: This is an essential nutrient for human health…and for our immune function.

Scientists have long recognized the value of exposure to UVR (ultraviolet radiation) in sunlight. From the late 19^th century to the mid-20^th century, heliotherapy, a.k.a. “sunlight therapy”, was used to treat infectious diseases, like tuberculosis, and various health conditions, including gout, rheumatoid arthritis, asthma, rickets, etc. (1). Studies showed that exposing patients to controlled amounts of sunlight dramatically lowered elevated blood pressure; lowered cholesterol in the blood stream; lowered blood sugar in diabetics; and increased the number of white blood cells, a part of your immune system that helps protect your body from infection (2, 3).

Optimal sun exposure is associated with improved immune function, and, consequently, a lowered risk of heart disease, some cancers, including breast, prostate, pancreatic and (ironically!) melanoma, osteoporosis, multiple sclerosis (MS) and Type 1 diabetes (4). Getting a healthy dose of sunshine can also boost mood, enable better DNA repair and reduce lesions in psoriasis, eczema and vitiligo (5).

Sunlight (natural light) is key in helping regulate our circadian rhythms, which are crucial for rest and repair, as well as activating our immune system.

Circadian rhythm refers to the 24-hour internal clock, or “master clock” in our brain, that regulates cycles of alertness and sleepiness via light changes in our environment (6). Many of our bodily functions and processes are affected by circadian rhythms; in particular, our sleep-wake cycles, as well as body temperature, hunger and eating patterns, and activity levels.

According to the National Institute of Mental Health:

“Solar radiation activates biochemical events in our bodies that are involved with the regulation of stress and fatigue, endocrine (hormone) control, timing of our biological clocks, immunological responsiveness control of viral and cold infections and the dampening of functional disorders of the nervous system.” (7).

Sleep disorders, like insomnia, are linked to artificial light exposure—from television, computer and phone screens—after sundown, which suppresses melatonin production and can disrupt our sleep cycle.

One of the biggest benefits of sun exposure is that it enables your body to make Vitamin D, also known as “the sunshine vitamin”.

How to practice “safe sun” exposure

During the summer, exposing large areas of bare skin (without sunscreen)—like your back—to sunlight, specifically, ultraviolet B (UVB) rays at midday, is one of the most natural—and efficient—ways that your body can make vitamin D (8). Aim for 10 to 20 minutes around midday (12noon to 1pm), depending on your sensitivity to the sun and skin type, from fair to dark (9). Afterwards, you can apply sunscreen to face and body as needed.

Vitamin D3 is made from cholesterol in the skin. The sun’s energy turns a chemical in your skin into pre-vitamin D3, which is carried to your liver, then to your kidneys to transform it to the active form of Vitamin D that your body can use (10, 11).

That said…do NOT automatically assume that being “tan” or “getting color” after sun exposure means that you have achieved optimal levels of Vitamin D3.

Various factors and health conditions can prevent the body from efficiently converting sun exposure to vitamin D, including (12, 13):

• Age: Older people (aged 50 or older) have thinner skin which can limit the amount of Vitamin D being produced.

• Skin color: Darker skin requires much more time in the sun to make vitamin D than fair skin.

• Amount of skin exposed: More skin exposure = greater vitamin D production. Less skin exposure = less vitamin D produced

• Sunscreen: Wearing sunscreen can slow down or prevent your body from producing vitamin D.

• Digestive health problems / Gut health issues: g., Crohn’s, ulcerative colitis, IBD, non-celiac gluten sensitivity, etc.

• Absence of gallbladder (as in…it has been removed).

• Kidney disease.

• Liver disease.

• Autoimmune disorders: g., rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, etc.

• Obesity: Being obese is associated with reduced Vitamin D production in the skin and overall vitamin D deficiency.

• Having had a gastric bypass.

2.  Vitamin D: An optimal level can help reduce your risk of getting respiratory tract infections, like colds and influenza-like illnesses, including COVID-19 (14).

The two main forms of Vitamin D are Vitamin D3 and Vitamin D2. Found in animal foods, Vitamin D3 is also produced by your skin from sun exposure, whereas Vitamin D2 is nominally present in fungi (e.g., mushrooms) and yeast and is often used to fortify foods, like milk. Going forward, please note that when I say “Vitamin D”, I am referring specifically to vitamin D3, which studies indicate is more effective than vitamin D2 in raising blood levels of Vitamin D (15, 16).

A fat-soluble vitamin, Vitamin D is also a pro-hormone, produced in the kidneys, that promotes calcium absorption, contributing to healthy bones. Because virtually every cell in the body has a Vitamin D receptor—from your skin, breast, colon and pancreas, to your brain, teeth, spinal cord and more—many bodily processes are affected by Vitamin D (17).

Vitamin D also regulates the immune system, cell growth and muscle function. Low levels of vitamin D are also associated with increased autoimmunity, as well as increased susceptibility to infection (18).

*Autoimmunity is when the body’s immune system mistakes its own healthy cells and tissues as “foreign” and attacks them. Examples of autoimmune diseases include MS, lupus, Type 1 diabetes, Hashimoto’s thyroiditis, rheumatoid arthritis and more (19).

Many studies show that vitamin D3 supplementation can help reduce risk of colds and flu, a.k.a. URIs or upper respiratory infections (20).

In a 2013 meta-analysis of 11 randomized controlled trials, researchers found that Vitamin D has a protective effect against respiratory tract infections with once / daily Vitamin D supplementation being most effective (21).

In another 2017 study published in the British Medical Journal, researchers found that Vitamin D supplementation helped protect against acute respiratory infection. The benefit was greater in study participants who regularly supplemented—daily or weekly—with Vitamin D. The protective effects of supplementation were strongest among those participants who had severe vitamin D deficiency at the start of the study (22).

More recently, in a 2022 study published in Nutrients, researchers found that daily Vitamin D3 supplementation was associated with a lower risk of influenza-like illness (ILI), including COVID-19, among healthcare workers who supplemented with 5,000 IU of Vitamin D daily for 9 months (23).

Test: Don’t Guess

Vitamin D deficiency affects an estimated 50% of the population worldwide (24). In the U.S., approximately 40% of Americans are notably deficient in Vitamin D; this means having a serum blood level of Vitamin D below 20 ng/mL (50 nmol/L), according to a 2018 study, published in Cureus (25).

A blood test is the only way to know if you are getting enough Vitamin D—or not. An optimal Vitamin D range is between 50-70 ng/mL. If your Vitamin D is low, you can be proactive about increasing sun exposure and/or supplementing with Vitamin D.

You can ask your doctor to order a Vitamin D test, specifically, the 25(OH)D test.However, be forewarned: many insurance companies no longer cover a Vitamin D test.I learned this from personal experience. Back in 2020, my functional medicine doctor wrote a lab script that included Vitamin D. When the phlebotomist reviewed my script, she told me that my insurance would not cover the Vitamin D test; if I wanted it, I would have to pay $300 (for that one test) out-of-pocket! I declined. Since then, I have ordered my own Vitamin D3 test (listed under the “Nutrient Panel”) via this direct access lab service. No doctor’s visit required.

Sources of Vitamin D

Unfortunately, few foods naturally contain Vitamin D—and only small amounts at that. These include fatty fish, like salmon and sardines, beef liver, egg yolks and mushrooms. So, it is impossible to get the Vitamin D your body needs through food alone. The best ways to optimize your Vitamin D level is by:

1)  Sunlight. Exposing bare skin (no sunscreen) to sunlight, specifically UVB rays, around midday during the summer, can be an efficient way to make Vitamin D. That said…how much vitamin D you can make also depends on where you live, season, time of day, latitude, skin color and amount of skin you expose.

2)  Supplementation. There are many types of Vitamin D supplements from which to choose. I strongly recommend (and I also take it) this easy-to-take brand of vitamin D3 in liquid form, which includes vitamin K2, an essential co-factor. You can also take 1 teaspoon of cod liver oil daily to boost vitamin D levels.

3.  Magnesium: This anti-stress mineral plays an important role in supporting immune function.

Magnesium is a vital, multi-tasking mineral.

In the human body, magnesium powers 80% of metabolic functions—chemical reactions that occur in our cells to keep us alive, making it a foundational mineral for overall health. Magnesium is essential for producing energy, blood sugar balance, muscle growth and repair, bone development, regulating hormone function, cardiac conduction, nerve function, balanced mood and much more. If you are low in magnesium, virtually every system in your body suffers—including your immune system (26, 27).

Magnesium and Your Immune System

According to a 2023 review published in Journal of Health, Population and Nutrition:

Magnesium is essential for optimal immune function and regulating inflammation (28).

A magnesium deficiency can lead to temporary or long-term immune dysfunction. Magnesium plays a significant role in the immune response against cancer cells and infectious pathogens. Magnesium also regulates inflammation (for example, a low level of magnesium is indicative of inflammation in the body) and apoptosis, or programmed cell death (29).

T cells are a type of white blood cell that enables your immune system to fight off invaders, like viruses. Researchers report that having a sufficient level of magnesium increased the effectiveness of T cell performance. On the other hand, low magnesium levels were associated with more rapid disease progression (30).

While Vitamin D plays a key role in regulating the immune system, magnesium is necessary for the activation of Vitamin D (31, 32).

In a 2020 study conducted by Grassroots Health (a vitamin D research organization), researchers used the nutrient intake data and blood level tests from over 3,000 participants to assess whether supplementing with magnesium affected Vitamin D levels. What they found:

Participants who took a higher dose of supplemental magnesium also had higher vitamin D levels no matter what their Vitamin D intake. Participants who only took Vitamin D—without magnesium—had to take 146% more supplemental vitamin D in order to achieve a “sufficiency” range (33).

Unfortunately, like Vitamin D, the vast majority of Americans are magnesium deficient. According to magnesium expert Dr. Carolyn Dean, a conventionally trained medical doctor and naturopath: the rate of magnesium deficiency is likely prevalent in at least 80 percent of the US adult population (34).

Why? Magnesium deficiency can be attributed to the following (35, 36):

• Eating a Standard American Diet, which includes ultra-processed and convenience-based foods that are high in sugar, flour, refined carbohydrates and unhealthy fats by way of toxic seed oils.

• Taking medications that deplete magnesium as a side effect. g., antibiotics, birth control/HRT, acid blockers, like Nexium or Zantac; immunosuppressants; blood pressure meds; diuretics and many more.

• Lifestyle. Alcohol consumption. Caffeine intake. Drinking fluoridated water. Consumption of refined grains, junk food and /or conventionally grown (with pesticides and herbicides) produce and/or meats. Antacids. Exercise/athletic performance (requires more magnesium). Stress or trauma of any kind.

• Modern farming practices—even if organic—have stripped our soils of essential minerals, including magnesium. It is estimated that the mineral content of vegetables has dropped dramatically—by 80 to 90%—over the last 100 years. *This makes it difficult to achieve optimal magnesium levels through food alone—no matter how well you eat.

Should You Test?

Because the modern world in which we live is highly toxic and stressful, we can virtually assume that everyone is magnesium deficient to a greater or lesser extent. However, I am a big believer in testing first before randomly supplementing. It’s like trying to lose weight without ever stepping on a scale first. Knowing the extent to which you may or may not be deficient in a nutrient can enable you to supplement accordingly.

*Note: Up to 99% of magnesium is present in your cells. Only a tiny amount—apx. 1%—of magnesium is actually present in your bloodstream. This means a standard serum magnesium test is not a reliable indicator of your magnesium status (37, 38).

This is why you should always request a Magnesium RBC (red blood cell) test for an accurate assessment of your magnesium status. Again, I typically order my own Magnesium RBC test (listed under the “Nutrient Panel”) via this direct access lab service.

Sources of Magnesium

Food sources of magnesium: Seaweed (kelp, dulse); nuts (almonds, cashews, walnuts); pumpkin seeds; leafy greens (kale, collards, mustard greens, spinach, Swiss chard); some fatty fish (salmon, mackerel and halibut); pseudocereals, like buckwheat and quinoa; and dark chocolate.

Unfortunately, most people do not reach the Daily Value (DV) of 420 mg for magnesium (39). An average good diet that included magnesium-rich foods would supply roughly 250 mg of magnesium…however, your body can only actually absorb about half of the magnesium (apx. 125 mg) you consume, according to Dean. Researchers feel most people would benefit from magnesium supplementation (40).

Supplementation:  There are different types of magnesium. Some like magnesium oxide can have a laxative effective (a benefit if you have constipation) but is poorly absorbed by the body. These are forms of magnesium that I favor and are generally well absorbed at a cellular level. *NOTE: If you have—or are being treated for kidney disease—please consult your healthcare practitioner first before supplementing with ANY FORM of magnesium.

If a beach getaway is not in the cards, try a transdermal means of bringing the relaxation benefits of the ocean to you: take a hot soak in magnesium chloride or magnesium sulfate, both forms of magnesium found in the ocean.

1)  Magnesium Chloride. This is found in deep sea water. Add 2 cups to a hot bath or 1 cup to a foot soak.

2)  Magnesium sulfate (Epsom salts). Another naturally occurring form of magnesium that the ocean contains. Also known as Epsom salts. Add 2 cups to a hot bath or 1 cup to a foot soak.

Other options include:

3)  Magnesium malate. I, personally, use the malate form of magnesium as it has an 85% absorption rate. This formulation also includes vitamins B6 and B12, which helps increase the amount of magnesium that can enter your cells. It is a great option for replenishing magnesium levels.

4)  Magnesium glycinate.  Generally well absorbed by your cells. Magnesium glycinate is a form of magnesium that is least likely to have a laxative effect. A 2013 study found that 400 mg of magnesium glycinate supplementation over a 6-week period raised magnesium levels for people who had had bariatric surgery. Supplementing with 400 mg of magnesium glycinate over 4 weeks also helped improve exercise performance in physically fit young adults (41).

Sources

1  Greenhalgh I, Butler AR. Sanatoria revisited: sunlight and health. J R Coll Physicians Edinb. 2017 Sep;47(3):276-280

2   Moritz, A. Heal Yourself With Sunlight. Dec. 7, 2007.

3   “White Blood Cells”. Cleveland Clinic. 23 July 2021.

4  Parva NR, Tadepalli S, Singh P, Qian A, Joshi R, Kandala H, Nookala VK, Cheriyath P. Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012). Cureus. 2018 Jun 5;10(6):e2741.

5  Kresser, C. (2013). Your Personal Paleo Code. Little, Brown Spark.

6  Reddy S, Reddy V, Sharma S. (2023, May 1). Physiology, Circadian Rhythm. NIH, National Library of Medicine.

7  Osborne, SE. Seeing the Light.  Webarchive.org.

8, 12  Cannell J, M.D. (2024, April 1). Vitamin D Sources. Yippy Health.

9  Cannell J, M.D. (2023, Nov. 6). Vitamin D for Professionals. Yippy Health.

10  “Vitamin D and your health: Breaking old rules, raising new hopes.” Harvard Health Publishing. (13 Sept. 2021)

11  Cannell J, M.D. (2023, Nov. 6). Vitamin D for Professionals. Yippy Health.

13  “What causes Vitamin D deficiency?” Yale Medicine.

14  Martineau AR, Jolliffe DA, Hooper RL, Greenberg L, Aloia JF, Bergman P, Dubnov-Raz G, Esposito S, Ganmaa D, Ginde AA, Goodall EC, Grant CC, Griffiths CJ, Janssens W, Laaksi I, Manaseki-Holland S, Mauger D, Murdoch DR, Neale R, Rees JR, Simpson S Jr, Stelmach I, Kumar GT, Urashima M, Camargo CA Jr. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ. 2017 Feb 15;356:i6583.

15  Shieh A, Chun RF, Ma C, Witzel S, Meyer B, Rafison B, Swinkels L, Huijs T, Pepkowitz S, Holmquist B, Hewison M, Adams JS. Effects of High-Dose Vitamin D2 Versus D3 on Total and Free 25-Hydroxyvitamin D and Markers of Calcium Balance. J Clin Endocrinol Metab. 2016 Aug;101(8):3070-8. doi: 10.1210/jc.2016-1871.

16  Tripkovic L, Lambert H, Hart K, Smith CP, Bucca G, Penson S, Chope G, Hyppönen E, Berry J, Vieth R, Lanham-New S. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis.  Am J Clin Nutr. 2012 Jun;95(6):1357-64.

17  Zhang R, Naughton DP. Vitamin D in health and disease: current perspectives. Nutr J. 2010 Dec 8;9:65.

18  Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6.

19  Watson, S. (2024 Mar 4). Everything to Know About Autoimmune Diseases. Healthline.

20  Cannell J, M.D. (2024, March 1). Vitamin D and Influenza. Yippy Health.

21  Bergman P, Lindh AU, Björkhem-Bergman L, Lindh JD. Vitamin D and Respiratory Tract Infections: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. PLoS One. 2013 Jun 19;8(6):e65835.

22  Martineau A R, Jolliffe D A, Hooper R L, GreenbergL, Aloia J F, Bergman P et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data BMJ 2017; 356 :i6583.

23  van Helmond, Noud, Tracy L. Brobyn, Patrick J. LaRiccia, Teresa Cafaro, Krystal Hunter, Satyajeet Roy, Brigid Bandomer et al. “Vitamin D3 Supplementation at 5000 IU Daily for the Prevention of Influenza-like Illness in Healthcare Workers: A Pragmatic Randomized Clinical Trial.” Nutrients. 15, No. 1 (2023): 180.

24  Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26.

25   Parva NR, Tadepalli S, Singh P, Qian A, Joshi R, Kandala H, Nookala VK, Cheriyath P. Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012). Cureus. 2018 Jun 5;10(6):e2741.

26  Nutritional Magnesium: Frequently Asked Questions. Nutritional Magnesium Association.

27, 31, 34   Dean, Carolyn. Magnesium: The Missing Link to Total Health. Online edition. 2023.

28, 29, 37  Ashique S, Kumar S, Hussain A, Mishra N, Garg A, Gowda BHJ, Farid A, Gupta G, Dua K, Taghizadeh-Hesary F. A narrative review on the role of magnesium in immune regulation, inflammation, infectious diseases, and cancer. J Health Popul Nutr. 2023 Jul 27;42(1):74.

30  Jonas Lötscher, Adrià-Arnau Martí i Líndez, Nicole Kirchhammer, Elisabetta Cribioli, Greta Maria Paola Giordano Attianese, Marcel P. Trefny, Markus Lenz, Sacha I. Rothschild, Paolo Strati, Marco Künzli, Claudia Lotter, Susanne H. Schenk, Philippe Dehio, Jordan Löliger, Ludivine Litzler, David Schreiner, Victoria Koch, Nicolas Page, Dahye Lee, Jasmin Grählert, Dmitry Kuzmin, Anne-Valérie Burgener, Doron Merkler, Miklos Pless, Maria L. Balmer, Walter Reith, Jörg Huwyler, Melita Irving, Carolyn G. King, Alfred Zippelius, Christoph Hess. Magnesium sensing via LFA-1 regulates CD8+ T cell effector function, Cell, Volume 185, Issue 4, 2022, Pages 585-602.e29.

32, 33  Is supplemental magnesium important for vitamin D levels? Grassroots Health Research Institute. 20 Feb. 2020.

35, 40  Dean, Carolyn. (2017). The Magnesium Miracle (2nd edition).  New York. Ballantine Books.

36  Cohen, Suzy (2011). Drug Muggers: Which Medications Are Robbing Your Body of Essential Nutrients—and Natural Ways to Restore Them (1^st edition). New York. Rodale Books.

38  Razzaque MS. Magnesium: Are We Consuming Enough? Nutrients. 2018 Dec 2;10(12):1863.

39  FDA U.S. Food & Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” FDA. 5 March 2024.

41  DiSilvestro, R.A., Joseph, E., Starkoff, B.E. and Devor, S.T. (2013), Magnesium Glycinate Supplementation in Bariatric Surgery Patients and Physically Fit Young Adults. The FASEB Journal, 27: lb291-lb291.

Me too…

As a lifelong allergy sufferer, I dread spring because this is the season when my allergies are most intense (and miserable). Suddenly, everything is abloom. When my allergies kick in—and always with a vengeance—they manifest as headaches, itchy / burning eyes, runny nose and/or sinus congestion, brain fog and exhaustion. Pollen especially affects my throat and sinuses, triggering violent bouts of sneezing, frequent nose bleeds and back-of-the-throat post-nasal drip.

Does this sound familiar?!

The Problem with Allergy Meds

If you’re an allergy sufferer, you likely reach for antihistamines, decongestants or inhaled corticosteroids for relief. I sure did—for years: Benadryl, Zyrtec and Claritan were my trusty go-to’s.

While an antihistamine can help reduce or suppress allergy symptoms (itchy eyes, runny nose, congestion, etc.), it does not get rid of the allergen itself. Nor, do antihistamines stop your body from being allergic to whatever triggered your symptoms. In fact, taking antihistamines can actually suppress your immune system so effectively that your immune system will not work properly when you need it most.  This leaves you vulnerable to pathogenic invaders in certain parts of your body, like, the throat or sinuses.

Antihistamines are classified as H-1 first- or second-generation antihistamines, or as H-2 blockers. They include:

1.  H-1 First generation antihistamines, like Benadryl, Vicks NyQuil, DayHist and Children’s Dimetapp, were approved by the FDA in the 1930s. They target the histamine receptor on the brain, spinal cord and other receptors, and they cross the blood-brain barrier, which results in drowsiness as a common side effect.

2.  H-2 Second generation antihistamines, like Allegra, Zyrtec and Claritan, were introduced in the 1980s. They do not cross the blood-brain barrier and typically do not cause drowsiness. However, they can have other side effects.

3.  H-2 Blockers, like Tagamet, Zantac and Pepcid, are designed to help with stomach issues, like heartburn and GERD. Common side effects can include joint or muscle pain, headaches and drowsiness.

Most of us who have taken antihistamines are familiar with their side effects: dry mouth, headaches, drowsiness, rapid heart rate, constipation, dizziness, stomach cramps, pain….and, yes, weight gain(!)—depending on whether you are taking a first or second generation antihistamine (1).

Less known, are the adverse health effects associated with chronic or long-term use of allergy medications.

For example, antihistamines, like Benadryl, belong to a class of medications with anticholinergic effects that block acetylcholine, a brain neurotransmitter involved in learning and memory. Blocking acetylcholine also inhibits involuntary muscle movements and different bodily functions, which is why anticholinergic drugs are also used to treat overactive bladder and GI disorders (2).

A longitudinal 2015 study published in JAMA Internal Medicine found an increased risk between long-term use of anticholinergic medications, like Benadryl, and dementia.

This study, which began in 1994, included nearly 3,500 participants, aged 65 or older, who took part in Adult Changes in Thought (ACT), a long-term study conducted by the University of Washington and Group Health, a Seattle healthcare system. None of the participants had dementia. What researchers found: Long-term use of anticholinergic medications, like Benadryl, is associated with an increased risk for all-cause dementia and Alzheimer’s Disease(3). Dementia risk increased with cumulative dose. For example, taking an anticholinergic for three years or more was associated with a 54% higher dementia risk than taking the same dose for three months or less (4).

Many people are also not aware that chronic or long-term inhalation of nasal corticosteroids (e.g., Flonase) for allergies or asthma can contribute to the development of adrenal dysfunction (inability for adrenals to properly respond to stress), osteoporosis, loss of bone density and growth, skin thinning, thrush, a.k.a., oral candida (creamy white lesions with a cottage cheese-like texture on tongue, inner cheeks, gums or back of throat) and lack of growth in children (5, 6).

But, but, but….I hear you saying…sometimes, the misery is so great that you need symptom relief right now….long term consequences be damned!

I get it.

The problem is that when you rely on a pharmaceutical remedy for allergy relief (or any health issue for that matter)….and it delivers relief—at least in the moment—casual usage can morph into a chronic dependency that can result (eventually), in long-term consequences that you may not even associate with a seemingly innocuous OTC remedy.

The Seasonal Allergy-Food Connection

Even if you do take an antihistamine for relief, consider incorporating a more holistic approach to managing allergy symptoms.

Personally, I stopped taking antihistamines about 12 years ago. These days, instead of reaching for an antihistamine during allergy season, I am mindful of supporting my immune system by adjusting my food choices, taking specific supplements and by prioritizing rest and sleep.

If you suffer from seasonal allergies—like hay fever—know that your food choices matter.  This is especially true if you have an autoimmune disease, like Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, psoriasis or psoriatic arthritis, because you will, in all likelihood, already have multiple food sensitivities (7, 8).  The seasonal allergy-food connection adds yet another layer of heightened sensitivity and inflammation. If you feel absolutely miserable from the intensity of your allergy symptoms, this is sign that you need to pay attention to your liver and digestive health.

An allergy is a hyperactive response of the immune system to substances called “allergens”—including (but not limited to) food, pollen, dust mites, mold, medications, and insect stings—that your body perceives as “foreign”.

Once an allergic response is activated, histamine is released.  Histamine is a neurotransmitter that acts as a chemical messenger for different parts of the immune system. High histamine levels trigger symptoms that are typically associated with allergy symptoms, such as a runny nose, itchy eyes, coughing and sore throat.

High Histamine Foods

It makes sense then that eating high histamine foods can be like pouring gasoline on the fire. In other words, increasing your body’s histamine load can cause diarrhea, headaches, flushing, congestion, hives and/or worsen existing allergy symptoms.

The worst culprits are aged and fermented foods, which contain high levels of histamine (9).  These include—and are not limited to—the following:

• Alcohol: Wine, Champagne and beer.
• Fermented foods: Sauerkraut, vinegar, kefir and kombucha .
• Processed meats that are cured, smoked, dried, or preserved: Salami, pepperoni, sausage, etc.
• Aged cheeses: Cheddar, Parmesan, camembert.

Even foods considered “healthy” contain high levels of histamine—or stimulate the release of histamine, including (10):

• Spinach
• Tree nuts
• Citrus fruits
• Tomatoes
• Avocado
• Coffee
• Cocoa / chocolate

Pollen-Food Syndrome or Oral Allergy Syndrome

Many people who are allergic to pollen can also have oral allergy syndrome (OAS)— also called, pollen-food allergy syndrome—triggered when certain foods are eaten raw (11). Because the proteins in some fruits, vegetables and nuts are similar to the proteins found in pollen, the immune system gets confused and attacks the “invader”, causing a “cross-reactivity” allergic reaction, such as redness, swelling or itchiness of the lips, mouth or throat (12, 13).

Unfortunately, I have both hay fever and oral allergy syndrome.  I am highly allergic to tree pollen, especially maple, oak and birch.  I am especially sensitive to birch pollen. This means that if I eat foods containing similar proteins found in birch pollen—such as raw fruit (e.g., apple, pear, any kind of stone fruit, like cherries, plums, peaches, nectarines); raw vegetables (e.g., celery, carrots, green pepper, fennel); tree nuts (e.g., almonds, walnuts, hazelnuts); or peanuts, beans and lentils, which contain similar proteins found in pollen—my lips will swell, and both my mouth and throat will itch mercilessly!  So, I avoid eating these foods in the spring, at least through end-June.

The good news? Cooking the offending food can denature the protein cross-reacting with the pollen to which you are allergic.  For example, if eating raw celery or raw carrots triggers an allergic reaction, you may be able to eat cooked celery or roasted carrots without consequence. It will depend on your level of sensitivity and tolerance.

So, when even “healthy” foods cause your immune system to go haywire, what can you eat?!  I know…it can get confusing.

A whole foods detox, like my 7-Day Body Reset Cleanse, can help jumpstart your liver and digestive health, and ease the intensity (or even eliminate) the worst of your allergy symptoms.

Here, too, are 11 tips to ease spring allergy symptoms.

Continue Reading About Allergies (see below):

–Spring Allergies? Love Your Liver (Part 1)
–11 Tips to Ease Allergy Symptoms (Part 3)

Sources

1  Cleveland Clinic. Antihistamines. 7/13/2020.

2  Medical News Today. Anticholinergic Drugs: What to Know. July 16, 2021.

3  Coupland CAC, Hill T, Dening T, Morriss R, Moore M, Hippisley-Cox J. Anticholinergic Drug Exposure and the Risk of Dementia: A Nested Case-Control Study. JAMA Intern Med. 2019;179(8):1084–1093.

4  Harvard Health Publishing. Common anticholinergic drugs like Benadryl linked to increased dementia risk. Jan. 19, 2022.

5  Pandya D, Puttanna A, Balagopal V. Systemic effects of inhaled corticosteroids: an overview. Open Respir Med J. 2014 Dec 31;8:59-65.

6  Mayo Clinic. Oral Thrush. April 23, 2021.

7  Molnar I, et al. The Prevalence and Characteristics of Allergy in Autoimmune Thyroid Diseases. Journal of Clinical and Cellular Immunology. March 22, 2015; 6:2.

8  Lai NS, Tsai TY, Koo M, Lu MC. Association of rheumatoid arthritis with allergic diseases: A nationwide population-based cohort study. Allergy Asthma Proc. 2015 Sep-Oct;36(5):99-103.

9, 10  Swiss Interest Group Histamine Intolerance. Histamine Elimination Diet. July 7, 2017.

11  American Academy of Allergy, Asthma & Immunology. Oral Allergy Syndrome. 1/10/24.

12  Chimielewska A, Mazur M, Sacha M, Myszkowska D, Dyga W, Obtułowicz K, Czarnobilska E. Zespół alergii jamy ustnej u pacjentów z alergia pyłkowa [Oral allergy syndrome in patients with pollen allergy]. Przegl Lek. 2013;70(11):885-7.

13  Sussman G, Sussman A, Sussman D. Oral allergy syndrome. CMAJ. 2010 Aug 10;182(11):1210-1.

This may seem like an antiquated question, yet…

Despite the proliferation of sun care products—an estimated $16.84 billion global market size by 2027—skin cancer is still the most commonly diagnosed cancer in the US (1, 2).

Melanoma of the skin is projected to be the fifth most commonly diagnosed cancer for both men (58,120) and women (39,490) in 2023 (3, 4).

How Our Sun Habits Have Shifted

Over the last 50 years, our beliefs and behaviors around sun exposure have swung like a pendulum from one extreme to another.

Back in the 1970s and 80s, bronzed was beautiful. Most people pursued a “perfect” Coppertone (no SPF!) tan without apology. Getting sunburned, especially if you were fair, meant that you were one step closer to achieving that golden tan. Fast forward to the 2000s when SPF 100 sunscreen became available; SPF was added to everything from makeup to body lotions; and the media proselytized about the dangers of sun exposure; the importance of “covering up”; and the necessity of using sunscreen every day as well as other sun-protective products.

The pendulum began to swing back again when, in recent years, Vitamin D, an important pro-hormone and fat-soluble vitamin, made health headlines because Vitamin D deficiency (< 20 ng/mL) and Vitamin D insufficiency (21-29 ng/ml) is so highly prevalent in the US. Low Vitamin D is associated with low immunity, greater susceptibility to COVID-19, bone loss, depression, Type 2 diabetes, and heart disease (5).

Unsure of your Vitamin D level? Request the 25-hydroxy Vitamin D test, also known as the 25-OH(D) test; it is the best way to monitor your blood level of Vitamin D3 (not D2)! You can also order it here (go to “Vitamin D” under “Nutrient Panel”).

Greater public awareness that sun exposure can make Vitamin D in the skin, as well as the role of Vitamin D in immune health, has contributed to a shift towards more unprotected sun exposure.

In fact, a recent (2023) survey of 2,000 respondents that included Millennials (ages 26 to 41) and Gen Xers (ages 42 to 57) found that the majority of respondents do not engage in safe sun practices and, generally, have low skin cancer awareness (6). For example, 78% of all respondents have gone outside on a sunny day without sunscreen (7).

So…should we be afraid of the sun or embrace sun exposure, no holds barred?

As always, the truth lies somewhere in the middle.

The Important Benefits of Sun Exposure

Sunlight is essential for human health. Studies link optimal sunlight exposure with the following benefits (8, 9):

–Enables natural production of Vitamin D in humans; synthesized from the exposure of skin to sunlight between 10AM and 3PM (10).

–Regulates the body’s circadian rhythm (11).

–Optimizes production of melatonin, which promotes sleep (12).

–Energizes infection-fighting T cells that improve immune function (13).

–Reduces risk of heart disease (14, 15).

–Lowers blood pressure (16, 17).

–Lowers risk of Type 2 diabetes (18).

–Lowers risk of some cancers, including breast, prostate, pancreatic and, ironically, melanoma (19).

–Lowers risk of osteoporosis (20).

–Reduces risk of autoimmune dise.ases, like multiple sclerosis (MS) and Type 1 diabetes (21).

–Improves mood (22).

–Enhances DNA repair (23).

–Can result in less lesions in psoriasis, eczema and vitiligo (24).

Getting too little sun—or completely avoiding sun exposure—can actually hurt your health (25).

A 2016 study of 29,518 Swedish women found that, across the board, those women who avoided the sun were more likely to die earlier—and from all causes of death—than women who maintained active sun exposure (26).

The study also found that non-smokers who avoided the sun had a life expectancy similar to smokers in the highest sun exposure group, indicating that avoiding the sun altogether has a risk factor for death—similar to smoking (27).

One of the biggest benefits of sun exposure is that it enables your body to make Vitamin D, also known as “the sunshine vitamin”. Exposing large areas of bare skin to sunlight, specifically, ultraviolet B (UVB) rays, is one of the most natural—and efficient—ways that your body can get (and make) vitamin D (28).

That being said…when it comes to optimal sun exposure, more is not better.

The 3 Most Common Skin Cancers

Today, the three main types of skin cancers—basal cell carcinoma, squamous cell carcinoma and melanoma—are largely attributed to excessive ultraviolet radiation (UVR) exposure (29).

Cancer cells develop because of multiple changes in their genes. Why? The causes of these changes can include: inflammatory food choices and lifestyle habits, genetic propensity and exposure to environmental toxins and/or cancer-causing agents (30).

Skin cancer typically starts in the top layer of the skin, also known as the epidermis. Excess sun exposure is often the culprit (31)

Two out of the three most common skin cancers are non-melanoma: basal cell carcinoma and squamous cell carcinoma. The other type is melanoma, which can be an invasive and aggressive skin cancer.

The good news?  Most skin cancers, including melanoma, can be cured—IF detected and treated early. Skin cancer can be harder to treat once it spreads to other parts of the body.

1.  Basal Cell Carcinoma.

Basal cells are located in the lower part of the epidermis. Eight (8) out of 10 skin cancers are basal cell cancers. Basal cell cancer usually develops on sun-exposed areas, such as the face, head, neck. Basal cell cancers grow slowly, but, if left untreated, can invade the bone or other tissues beneath the skin (32).

2.  Squamous Cell Carcinoma.

 Squamous cells are flat cells located in the upper (outer) part of the epidermis. Two (2) out of 10 skin cancers are squamous cell carcinoma. Squamous cell cancers usually appear on sun-exposed areas of the body, including the face, ears, neck, lips, and backs of hands (33).

Squamous cell carcinoma can also develop in scars; in chronic skin sores elsewhere; or it can start in actinic keratoses (AK), a pre-cancerous skin condition caused by overexposure to the sun. AK are small, rough, or scaly spots that are pink-red or flesh-colored. Among fair-skinned, middle-aged, or older people, actinic keratoses can form on the face, ears, backs of hands and arms. Most AK are benign, but a small percentage can turn into squamous cell skin cancers (34).

Bowen Disease is squamous cell carcinoma in situ, meaning that the cells of the cancer are still in the upper layer of the skin and have not yet penetrated deeper into the skin. Bowen Disease appears as large, reddish, scaly patches and can sometimes be crusty. They appear in sun-exposed areas of the skin. When Bowen Disease appears in the genital and anal areas, however, it is often related to a sexually transmitted infection, like HPV, or human papillomavirus (35).

3.  Melanoma

Melanoma can develop when melanocytes—the cells that make a brown pigment called melanin that gives skin its “tan” or brown color—grow out of control. Melanin has a protective effect against some of the harmful effects of the sun.

Melanoma tumors are usually black or brown and can develop anywhere on the skin. However, common sites where melanoma potentially start are the chest and back (for men) and on the legs (for women). The neck and face are other common areas (36).

Invasive melanoma accounts for 1% of all skin cancer cases, but it is the most aggressive form of skin cancer, and it can spread to other parts of the body if not detected and treated early. (37, 38).

Incidence rates of melanoma are higher for women than men under age 50. After age 50, however, incidence of melanoma is higher in men (39).

Rare But Aggressive

Merkel cell carcinoma (MCC) is a rare but aggressive form of skin cancer. It begins in the Merkel cells, located beneath the top layer of skin near the nerve endings. It’s more likely to occur in Caucasians over the age of 70 and  those who have a weaker immune system. Men are nearly twice as likely to have it than women. MCC is more likely to metastasize than non-melanoma cancers and it can be hard to treat—and fatal—once it has spread to the brain, liver, lungs or bones. MCC can start on sun-exposed sites, like the face, neck and arms. MCC presents as pink, red or purple lumps or bumps on the skin. They usually don’t hurt but they are fast-growing (40).

What Affects Our Skin Cancer Risk?

The following factors affect skin cancer risk (41):

1.  Skin color.

Fair-skinned Caucasians, in particular, those with blonde or red hair, blue or green eyes, and/or freckles, are most susceptible to skin cancer because they have less epidermal melanin, a natural skin pigment that can provide protection against the sun’s ultraviolet rays. Darker-skinned groups—e.g., Hispanics, Asians and Blacks—have more epidermal melanin, which filters out twice as much UV radiation than does the epidermis of Caucasians (42).

That said…anyone—no matter what their skin color—can get skin cancer. Yes, there is a lower incidence of skin cancers in darker-skinned groups. However, when skin cancer does occur, non-whites are more likely to be diagnosed at an advanced stage because of delays in detection or presentation, making treatment more difficult (43, 44). As a result of delayed diagnosis or treatment, darker-skinned groups are at higher risk of death from skin cancer than whites (45).

 2.  Excess exposure to UV radiation from sunlight.

Ultraviolet radiation (UVR), especially cumulative sun exposure, is a key factor in the development of skin cancer, (46).

When your skin is exposed to excessive UVR, pigment distribution is disturbed and can result in solar lentigines, dark, irregular, edge-freckled spots, considered a sign of photodamage. In a 2019 Danish study, researchers found that lifetime UVR exposure was associated with the development of solar lentigines. And skin cancer (BBC, squamous and melanoma) was positively linked with facial solar lentigines (47).

3.  Use of indoor tanning beds.

No, indoor tanning beds are NOT safer than sunlight!! Nor will they help you make Vitamin D. In fact, the International Agency for Research on Cancer has deemed tanning devices, like tanning beds, that emit UV radiation as “carcinogenic to humans”. Tanning beds are in the highest cancer risk category. Using tanning beds before age 35 increases your risk of melanoma by 75% (48).  Avoid!

4.  History of actinic keratoses (AK).

AK, the result of chronic sun damage to the skin, is closely linked with non-melanoma skin cancer. A pre-cancerous lesion that often appears on sun-exposed areas, like the head, face, lips, ears, scalp, neck, shoulders, forearms, back of hands and upper back, AK can potentially morph into non-melanoma skin cancer, in particular, squamous cell carcinoma (49, 50).

AKs appear as small dry, scaly or crusty patches of skin and can be red, light or dark tan, white, pink, flesh-toned or a combination of colors. However, AKs are more easily felt than seen. Your skin may feel dry and rough to the touch; or raw, sensitive and painful or itchy with a pricking or burning sensation; or, you may have multiple red bumps (51).

5.  Weakened immune system.

Our immune function has a system of checks and balances. It helps our bodies tell the difference between healthy cells, abnormal or foreign cells and other potentially threatening organisms. A healthy immune system constantly engages in immunosurveillance. This process involves scanning our cells for potential threats, like foreign proteins (e.g., bacteria, fungi, viruses and cancer cells); and, once detected, they are destroyed (52).

However, our immune system can be weakened or suppressed by the following:

–Previous radiation treatment.

Therapeutic radiation may increase risk of skin cancers, especially basal cell and squamous cell carcinomas, at the radiation treatment site (53, 54)

–Smoking. 

Tobacco contains multiple carcinogenic compounds. A study published in the Journal of Investigative Dermatology found that smokers were at significantly higher risk of squamous cell carcinoma than those who never smoked (55).

–HIV (human immunodeficiency virus).

Those with HIV are at increased risk of non-melanoma skin cancers, such as basal cell or squamous cell (56).

–Medications or medical conditions that result in photosensitivity.

Photosensitivity is characterized by a high degree of skin reactivity to even minimal sun exposure. Photosensitivity often manifests as rashes and/or itchiness in areas exposed to the sun.

A rash may not sound like a big deal. But photosensitivity matters because it reduces your skin’s natural defenses and increase your risk of damage from the sun’s rays. Photosensitivity reactions from medication(s) you take or a medical condition, like lupus, can potentially increase your risk of developing skin cancer (57).

Photosensitivity can be triggered by prescription or OTC medications, including (but not limited to): antibiotics; non-steroidal anti-inflammatory drugs (NSAIDS); antifungals; Accutane (prescribed for acne); antihistamines; birth control pills and estrogens; retinoids; certain Type 2 diabetes medications; cholesterol-lowering statins, some heart medications; diuretics “water pills”; and tricyclic anti-depressants (58, 59)

Certain diseases or medical conditions, like lupus, rosacea or psoriasis, also contribute to sunlight hypersensitivity.

6.  History of severe sunburn (60).

Growing up, I remember how people would shrug off a lobster-red sunburn as being sometimes painful, but no big deal. The reality? A sunburn is an inflammatory reaction after acuteintermittent exposure of the skin to intense solar radiation. A sunburn has been identified as a strong predictor of melanoma risk. In particular, a sunburn on the trunk serves as strong predictor of risk of developing melanoma—in both men and women—than a sunburn on other parts of the body (61).

Keep in mind: even one blistering sunburn in childhood or adolescence more than doubles your risk of developing melanoma later in life.

Having 5 or more sunburns more than doubles your risk of developing malignant melanoma (62). One study found that women, who had at least 5 blistering sunburns between ages 15 and 20, were 80% more likely to develop melanoma later on (63).

 7.  Age.

Photoaging—those wrinkles, fine lines and pigmentation that are the direct result of cumulative sun damage—and skin cancer risk rise with age. Malignant melanoma risk increases with age: half of all melanomas occur in people over age 50; the median age is 59 (64).

8.  Personal and/or family history of skin cancer.

 If you have already had skin cancer—basal cell, squamous cell or melanoma—you are at increased risk of developing melanoma (first- time or repeat incident).

Melanoma survivors, in particular, have a 9-fold increased risk of developing subsequent melanoma compared to the general population. This risk for developing a subsequent melanoma remains elevated for 20 years after an initial melanoma diagnosis (65).

A family history of melanoma means that one or more first-degree relatives (e.g., parents, siblings, children) or second-degree relatives (e.g., aunts, uncles, nephews, nieces, grandparents) have had melanoma. Roughly 10% of people with melanoma have a family history of melanoma (66).

9.  Having atypical, large or numerous (50-plus) moles or a large number of moles (10+) on the legs (67).

Moles can appear anywhere on the body, and everyone has at least one mole. Most moles are harmless, but others can grow or change shape or color (68).

Congenital moles and/or atypical moles are associated with increased risk of melanoma.

Congenital moles are present at birth, while acquired moles appear during childhood or adulthood. Those with congenital moles are at increased risk of melanoma. Atypical moles are larger than a pencil eraser, shaped irregularly and uneven in color with a dark brown center.

People with 5 or more atypical moles are at increased risk for developing melanoma; even having one very large or atypically shaped mole can increase your risk of melanoma (69).

If you have many moles body-wide, the best preventative strategy is to see a dermatologist for routine skin checks.

10.  Alcohol consumption

Sipping cocktails, poolside, sounds fun and relaxing, but your skin may pay the price. In a recent study (2023), researchers analyzed 14,037 skin cancer cases among 450,112 study participants (men and women aged 25 to 70) that developed over a median follow-up of 15 years. Researchers found that alcohol intake (from baseline) was linearly associated with an increased rise in skin cancer, especially basal cell and squamous cell carcinoma. ”Baseline” refers to the total number of alcoholic beverages (e.g., beer, cider, wine, sweet liquors or distilled spirts/wines) consumed per day.

In other words, the more you drink, the greater your skin cancer risk.

Average alcohol intake during adulthood was also associated with non-melanoma skin cancer risk; notably, with SCC and BCC in men and with BCC in women.

For men, drinking liquor/spirits was positively associated with melanoma and basal cell carcinoma, whereas wine intake was associated with basal cell carcinoma and squamous cell carcinoma. For women, wine intake was associated with a higher risk of basal cell carcinoma. Beer intake was not associated with skin cancer risk in men or women (70).

Because women metabolize alcohol differently than men, women are more vulnerable to the harmful effects of sun exposure and alcohol consumption.

A study published in the journal Cancer Causes Control found that, among nearly 60,000 post-menopausal Caucasian women, a high current consumption of alcohol; a high lifetime consumption of alcohol; and a preference for white wine or liquor was associated with increased risk of malignant melanoma and non-melanoma skin cancer. For “heavy” drinkers (defined as 7+ drinks per week), there was a 65% increased risk of melanoma compared to non-drinkers and a 23% increased risk for non-melanoma skin cancers compared to non-drinkers (71).

What makes alcohol a risk factor for skin cancer? Alcohol, in and of itself, is not carcinogenic. However, alcohol metabolism (the biological process by which your body eliminates alcohol) creates acetaldehyde, a toxic byproduct and known carcinogen. Alcohol metabolism creates oxidative stress, which can lead to DNA damage and carcinogenesis (the formation of a malignant tumor in otherwise healthy tissue). Alcohol metabolites can have photosensitizing effects, which contribute to cellular damage and suppression of the immune system (72).

In other words, drinking alcohol can alter your body’s ability to produce a normal immune response in the presence of UV (sun) exposure, resulting in greater cellular damage and a higher probability that skin cancer(s) will form.

In previous studies, those who reported a higher alcohol intake were also more likely to engage in riskier behaviors; for example, not using sunscreen, frequent use of tanning beds, etc., increasing skin cancer risk (73).

How to Practice Safe Sun

What you can do to reap the benefits of sun exposure—without increasing your skin cancer risk:

1.  Build up sun exposure gradually. After a long winter, it’s tempting to throw caution to the wind and catch as much sunshine as possible.

2.  Always wear sunscreen on your face, neck and chest. Your skin is more delicate and vulnerable in these areas to sun overexposure and sun damage.

3.  Monitor time spent in the sun, especially between 10AM and 3PM.

4.  Be mindful that a little bit of sun exposure—without sunscreen—at the right time goes a long way towards helping your body produce Vitamin D. Your body requires UVB rays to produce Vitamin D. The best time to expose bare skin to UVB rays is between noon and 1PM. Unlike UVA rays that are present throughout the day, UVB rays are most abundant between 10AM to 2PM (74, 75), and, in the Northeast, UV rays are strongest in July and August.

Keep in mind: when you expose skin with a larger surface area, like your back (versus a smaller area, like your face), you can make Vitamin D more efficiently. Start by exposing your skin for half the time it takes to turn pink; this can be 10 to 20 minutes (more or less) around midday (12noon to 1pm), depending on your sensitivity to the sun and skin type, whether fair or darker skinned (76). Use sunscreen on your face, where the skin is more delicate, especially if you are fair and/or wear a hat and sunglasses.  Be sure to apply sunscreen afterwards.

Even though my skin tends toward olive, and I tan easily, I always wear sunscreen on my face, neck and chest.

5.  Avoid getting burned. No, burns are not “cool”! Red, sore, blistered or peeling sun means that you’ve gotten too much sun and raises skin cancer risk (77).

6.  Cover up! Wearing a bikini or swim trunks to spend hours in the sun is still a relatively new concept. Until the early 20th century, swim attire for both women and men covered much more of the body. The two-piece bikini debuted in 1946 and the infamous “Speedo” made its way to pools and beaches in the 1950s.

In addition to sunscreen, wear a hat, sunglasses and shirt to protect from UV rays, especially if you are going to be out in the sun all day. You can buy UPF-labeled (UPF = Ultraviolet Protection Factor) clothing OR when considering sun-protection clothing options, choose thicker fabrics; darker fabrics vs. light-colored ones; denser/tighter weaves vs lighter weaves; and polyester or nylon fabrics vs. natural fibers, all of which offer more UV protection (78).

7.  Avoid relying only on sunscreen for sun protection. A common perception is that using sunscreen means that you can stay out in the sun longer (or as long as you want). Unfortunately, no.

A sunscreen’s SPF rating seldom matches its real-life performance.

Why? Because most SPF values are determined in a lab, using a very thick (and unrealistic) coating of sunscreen—2 mg/cm² of skin surface. Most people apply 0.5 to 1.5 mg/cm², an amount that achieves an SPF of roughly one-third of that stated on the label (79). For example, if you apply an SPF 30 sunscreen, you are likely applying an amount that achieves an SPF of 10. Because some types of sunscreens don’t form a thick and stable coating on the skin, and others may separate or clump over time, the actual amount of SPF achieved is much lower than stated on the label (80).

8.  Choose a good sunscreen. A higher SPF is not better. While a higher SPF of 50+ may protect against sunburn, it leaves your skin susceptible to damaging UVA rays. Avoid spray sunscreens which pose an inhalation risk. And avoid sunscreens that contain endocrine-disrupting chemicals, like oxybenzone, avobenzone or homosalate (81).

9.  Check your skin regularly. Note any new moles that are tender or growing or current moles that change shape, size, texture, color or that bleed.

10.  Make anti-inflammatory food choices on a regular basis.

Like everything else…how your skin reacts to the sun—whether you burn easily (or not); whether your skin converts sunlight to Vitamin D (or not)—is affected by your food and lifestyle choices. An anti-inflammatory way of eating and living promotes clear skin, boosts immune health and reduces inflammation; it can even potentially protect your skin from sunburn.

Confused about how to get on an anti-inflammatory eating track?  Jumpstart healthy eating and lifestyle habits with my 7-Day Body Reset Cleanse, which focuses on clean eating and de-stressing the body.

11, Eat antioxidant-rich, skin-friendly foods. A review published in Journal of Cancershowed that dietary antioxidants, such as Vitamins C and E, beta-carotene and selenium, may prevent potential DNA damage and cancerous growths from UV radiation. Laboratory and animal studies show a strong association between certain antioxidants and skin cancer prevention.

In human studies, eating antioxidant-rich whole foods has shown promising skin-protective results compared to taking oral antioxidant supplements which were not effective (82).

Functional Health Coaching

Are you feeling overwhelmed, frustrated or anxious about your skin, your weight, your overall health or, perhaps, a seeming inability to make food or lifestyle changes that you know would be good for you?

This is where a functional health coach can help. We take a deeper dive into potential root cause issues that may be driving your symtoms.

If you would like to speak to me to ask questions about functional health coaching or how I can help you, please schedule a Free 15-Minute Consultation or email me at kathryn@kathryn-matthews.com with “Consultation Request” in Subject line.

My practice is 100% remote and I meet with clients via video (or phone if they prefer) in-state and out-of-state.

SCHEDULE YOUR FREE 15-MINUTE CONSULTATION.

Sources:

1  Fortune Business Insights. Sun Care Products Market Size. Regional Forecasts 2020-2027.

2, 4, 37, 39, 41, 66  American Cancer Society. Cancer Facts and Figures 2023. Skin Cancer. P. 25.

3  American Academy of Dermatology Association. Skin Cancer. 4/22/22.

5  Holick MF. Evidence-based D-bate on health benefits of vitamin D revisited. Dermatoendocrinol. 2012 Apr 1;4(2):183-90.

6, 7 Business Wire. New Survey Finds Millennials and Gen Xers Not Following Safe Sun Habits, Increasing Risk of Nonmelanoma Skin Cancer. April 5, 2023.

8  Parva NR, Tadepalli S, Singh P, Qian A, Joshi R, Kandala H, Nookala VK, Cheriyath P. Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012). Cureus. 2018 Jun 5;10(6):e2741.

9  Sunlight Institute. Outdoor Activity, CVD and Vit D. Is Sun Exposure the Real Key for Protection? Sept. 16, 2021.

10  Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26.

11, 12, 19, 21, 29  Mead MN. Benefits of sunlight: a bright spot for human health. Environ Health Perspect. 2008 Apr;116(4):A160-7.

13, 15, 17, 18  Georgetown University Medical Center. Sunlight Offers Surprise Benefit—It Energizes Infection-Fighting T Cells. Dec. 20, 2016.

14, 16  Wallis D, Penckofer S, Sizemore, G. The “Sunshine Deficit” and Cardiovascular Disease. Circulation. 30 Sep 2008;118;1476-1485.

20  Larrosa M, Casado E, Gómez A, Moreno M, Berlanga E, Ramón J, Gratacós J. Déficit de vitamina D en la fractura osteoporótica de cadera y factores asociados [Vitamin D deficiency and related factors in patients with osteoporotic hip fracture]. Med Clin (Barc). 2008 Jan 19;130(1):6-9. Spanish

22, 23, 24  The Paleo Cure. Chris Kresser. Little, Brown Spark. Dec. 30, 2014.

25  Alfredsson L, Armstrong BK, Butterfield DA, Chowdhury R, de Gruijl FR, Feelisch M, Garland CF, Hart PH, Hoel DG, Jacobsen R, Lindqvist PG, Llewellyn DJ, Tiemeier H, Weller RB, Young AR. Insufficient Sun Exposure Has Become a Real Public Health Problem. Int J Environ Res Public Health. 2020 Jul 13;17(14):5014

26, 27  Lindqvist PG, Epstein E, Nielsen K, Landin-Olsson M, Ingvar C, Olsson H. Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. Journal of Internal Medicine. Vol. 280. Issue 4. Oct. 2016. pp 375-387.

28  Vitamin D Council.

30  American Cancer Society. What is Cancer? Feb. 14, 2022.

31, 32, 33, 34, 35  American Cancer Society. What are basal and squamous cell skin cancers? July 26, 2019.

36, 38  American Cancer Society. What is Melanoma Skin Cancer? Aug. 14, 2019.

42, 43  Bradford PT. Skin cancer in skin of color. Dermatol Nurs. 2009 Jul-Aug;21(4):170-7, 206; quiz 178.

44, 45  Gupta AK, Bharadwaj M, Mehrotra R. Skin Cancer Concerns in People of Color: Risk Factors and Prevention. Asian Pac J Cancer Prev. 2016 Dec 1;17(12):5257-5264

46, 47  Sonne-Holm-Schou A-S, Philipsen P A, Idorn L W, Thieden E, Wulf H C.  Lifetime UVR Dose and Skin Cancer Risk, Determined by Their Common Relation to Solar Lentigines. Anticancer Research. Jan 2020, 40 (1) 557-564.

48  FDA. Indoor Tanning: The Risks of Ultraviolet Rays. 12/18/2015.

49  Cohen JL. Actinic keratosis treatment as a key component of preventive strategies for nonmelanoma skin cancer. J Clin Aesthet Dermatol. 2010 Jun;3(6):39-44.

50  Skin Cancer Foundation. Actinic Keratosis Overview.

51  Skin Cancer Foundation. Actinic Keratosis Warning Signs.

52  AIM at Melanoma

53  Karagas MR, McDonald JA, Greenberg ER, Stukel TA, Weiss JE, Baron JA, Stevens MM. Risk of basal cell and squamous cell skin cancers after ionizing radiation therapy. For The Skin Cancer Prevention Study Group. J Natl Cancer Inst. 1996 Dec 18;88(24):1848-53.

54 Lichter MD, Karagas MR, Mott LA, Spencer SK, Stukel TA, Greenberg ER. Therapeutic ionizing radiation and the incidence of basal cell carcinoma and squamous cell carcinoma. The New Hampshire Skin Cancer Study Group. Arch Dermatol. 2000 Aug;136(8):1007-11.

55  Dusingize JC, Olsen CM, Pandeya NP, Subramaniam P, Thompson BS, Neale RE, Green AC, Whiteman DC; QSkin Study. Cigarette Smoking and the Risks of Basal Cell Carcinoma and Squamous Cell Carcinoma. J Invest Dermatol. 2017 Aug;137(8):1700-1708.

56  Omland S H et al. Risk of Skin Cancer in Patients with HIV: A Danish nationwide cohort study. Journal of the American Academy of Dermatology. Vol 79. Issue 4. P689-695. Oct. 2018.

57  Skin Cancer Foundation. Photosensitivity & Your Skin. May 2021.

58  FDA. The Sun and Your Medicine. 9/25/2015.

59   Aungst C, PharmD. 12 Medications That Can Make You More Sensitive to the Sun. Good Rx Health. Jan. 27, 2023.

60, 61  Wu S, Cho E, Li WQ, Weinstock MA, Han J, Qureshi AA. History of Severe Sunburn and Risk of Skin Cancer Among Women and Men in 2 Prospective Cohort Studies. Am J Epidemiol. 2016 May 1;183(9):824-33.

62 Skin Cancer Foundation. Sunburn & Your Skin. May 2021.

63  Wu S, Han J, Laden F, Qureshi A A. Long-term Ultraviolet Flux, Other Potential Risk Factors and Skin Cancer Risk: A Cohort Study.Cancer Epidemiol Biomarkers Prev (2014) 23 (6): 1080-1089.

64  AIM at Melanoma. Age and Risk.

65  Bradford PT, Freedman DM, Goldstein AM, Tucker MA. Increased risk of second primary cancers after a diagnosis of melanoma. Arch Dermatol. 2010 Mar;146(3):265-72.

66  AIM at Melanoma. Personal and Family History.

67, 68, 69  AIM at Melanoma. Moles or Melanoma?

70, 73  Mahamat-Saleh Y, Al-Rahmoun M, Severi G, Ghiasvand R, Veierod MB, Caini S, Palli D, Botteri E, Sacerdote C, Ricceri F, Lukic M, Sánchez MJ, Pala V, Tumino R, Chiodini P, Amiano P, Colorado-Yohar S, Chirlaque MD, Ardanaz E, Bonet C, Katzke V, Kaaks R, Schulze MB, Overvad K, Dahm CC, Antoniussen CS, Tjønneland A, Kyrø C, Bueno-de-Mesquita B, Manjer J, Jansson M, Esberg A, Mori N, Ferrari P, Weiderpass E, Boutron-Ruault MC, Kvaskoff M. Baseline and lifetime alcohol consumption and risk of skin cancer in the European Prospective Investigation into Cancer and Nutrition cohort (EPIC). Int J Cancer. 2023 Feb 1;152(3):348-362.

71  Kubo JT, Henderson MT, Desai M, Wactawski-Wende J, Stefanick ML, Tang JY. Alcohol consumption and risk of melanoma and non-melanoma skin cancer in the Women’s Health Initiative. Cancer Causes Control. 2014 Jan;25(1):1-10.

72  Zakhari S. Overview: how is alcohol metabolized by the body? Alcohol Res Health. 2006;29(4):245-54.

74  Mercola.com. Vitamin D Resource Page.

75  Moan J, Dahlback A, Porojnicu AC. At what time should one go out in the sun? Adv Exp Med Biol. 2008;624:86-8.

76  Vitamin D Council.

77  Environmental Working Group. Skin Cancer on the Rise.

78  Environmental Working Group. Wear a Shirt.

79  Taylor S, Diffey B. Simple dosage guide for suncreans will help users. BMJ. 2002 Jun 22;324(7352):1526.

80  Environmental Working Group. Analysis of UV Protection of U.S. Sunscreens. May 2016.

81  Environmental Working Group. EWG Sunscreen Guide.

82  Katta R and Brown D N. Diet and Skin Cancer: The Potential Role of Dietary Antioxidants in Nonmelanoma Skin Cancer Prevention. Journal of Skin Cancer. Vol. 2015. Art ID: 893149. Oct. 25, 2015.

You are not alone!

Amid budding trees, shrubs, flowers and plants, spring can, unfortunately, feel absolutely wretched for some 81 million Americans—that’s apx. 26% of American adults and 19% of children—who suffer from seasonal allergies, also called allergic rhinitis or hay fever (1).

Seasonal allergic rhinitis is an allergic reaction to pollen from trees, grasses, and weeds and to airborne mold spores. This type of rhinitis occurs mainly in the spring and fall when pollen and mold spores are most abundant. Lucky me…I have both spring and fall allergies [eye roll]!

Common symptoms of seasonal allergies include (2, 3, 4, 5):

–Headache
–Sinus congestion
–Nasal congestion
–Sniffling
–Sneezing
–Runny nose
–Excess mucous
–Post-nasal drip
–Scratchy throat
–Itchy throat
–Frequent throat clearing
–Fatigue
–Brain fog
–Watery, red and / or itchy eyes
–Puffy eyes
–Large dark circles under the eyes, a.k.a., “allergic shiners”
–Clogged or itchy ears
–Asthma symptoms (newly triggered or a worsening of asthma if you already have it)
–Coughing
–Wheezing
–Shortness of breath
–Itchy skin
–Hives
–Rashes

The Consequences of Allergies

Allergy symptoms can compromise your quality of life. 

Standardized quality of life measures have found that among patients with allergic rhinitis, 62% acknowledged that their allergies had a significant, negative impact on their daily life (6).

Yes! I’ve had seasonal allergies forever—and they have always wreaked havoc on my energy, mood and productivity. I remember how, as a child, I spent summer and fall, sneezing my way through countless boxes of tissues. In college, I popped Benadryl like candy between August through October—even though it left me zombie-like—so desperate was I for symptom relief. The hope that I would “outgrow” my seasonal allergies…well, that never happened! In fact, after living in New York City for 10 years, I developed new (spring) allergies, which manifested as intense headaches, sneezing, congestion, brain fog, debilitating fatigue, lethargy, and modest weight gain because my body was perpetually inflamed. It took everything I had to get through the day.

Though seasonal allergies seem harmless—just a temporary inconvenience that we need to soldier through—allergies are the 6th leading cause of chronic illness in the U.S., with an annual cost exceeding $18 billion (7).

Allergies are also on the rise, affecting 30% of adults and 40% of children, with significant increases in food allergies and skin allergies among children under age 18 (8).

What Are “Allergies” Anyway?

Allergies are your body’s reaction to a foreign protein. If you have an allergy to a particular protein—for example, Fel d 1, a glycoprotein specific to cats—your immune system overreacts in its presence (9, 10) and produces IgE antibodies. These IgE antibodies travel to cells that release histamine, a chemical that plays an important role in your body’s inflammatory response, including allergic reactions. Histamine is mostly stored in mast cells (immune cells found in mucosal and epithelial tissues throughout the body) in tissues and in basophils (a type of white blood cell involved in inflammation and allergy) in blood. (11)

Histamine regulates several bodily functions, but it is best known for causing allergy symptoms in the nose, lungs, throat, and/or on the skin. For example: sneezing, wheezing, scratchy throat, hives and itching. An inability to break down histamine can lead to a condition called “histamine intolerance”, characterized by excess histamine levels in the body that can make you feel like you are allergic to everything all the time!

Aside from allergy symptoms causing mild to acute physical discomfort, other consequences associated with allergic rhinitis include (12):

• • Disruption of daily routine or activity
  • Disturbed sleep
  • Increased daytime fatigue
  • Inability to pay attention and focus
    *Note: Children with allergic rhinitis are more likely to be diagnosed with ADHD, have lower exam scores during peak pollen seasons, express low self-esteem and have impaired athletic performances.
  • Decreased cognitive functioning in both adults and children
  • Irritability or mood swings
  • Hyperactivity
  • Parenting stress and/or negative relationships between mothers and their children

“Good” vs. “Bad” Inflammation

Allergy symptoms result from inflammation caused by chemicals (e.g., histamine, prostaglandins and leukotrienes) that we release from our own cells in an attempt to “protect” us from an allergen (13). Because allergies = inflammation, it is important to understand the difference between “good” vs. “bad” inflammation.

Acute inflammation is considered “good” inflammation, a biological process where the body protects itself from foreign substances, such as bacteria, yeast, viruses, parasites and toxic chemicals. Acute inflammation occurs with an infection (e.g., sore throat) or an injury (e.g., a burn). Acute inflammation can last up to a few days; it is an immediate, adaptive and controlled response against infectious or foreign substances. The physiological goal of inflammation is to protect and rebalance the body and to help heal the site of injury or infection (14).

On the other hand, chronic inflammation = “bad” inflammation. Why? Because chronic inflammation is slow, long-term inflammation that can last for months, up to years. Prolonged, out-of-control inflammation increases the risk of damage to your tissues and organs, including the digestive system, endocrine system, joints, muscles, heart, and brain. Chronic inflammation is a root cause of chronic conditions, like heart disease, diabetes, overweight / obesity, autoimmune diseases (e.g. rheumatoid arthritis) and Alzheimer’s Disease.

Chronic inflammation can result from (15):

1. 1. Your body’s inability to get rid of the source causing acute inflammation.
   2. Chronic exposure to low levels of a chemical toxin(s).
   3. An autoimmune disorder (e.g., rheumatoid arthritis, Hashimoto’s thyroiditis, inflammatory bowel disease), where your immune system mistakenly attacks your body because it is unable to distinguish between your cells and foreign cells.
   4. A defect in the cells mediating inflammation.
   5. Repeat episodes of acute inflammation.
   6. High levels of oxidative stress, leading to increased free radical production that result in inflammatory markers, such as oxidized lipoproteins (small, dense LDL particles), high levels of homocysteine, or high uric acid.

Whether an allergic response to an allergen(s) is mild or severe depends on the extent to which your immune system is battling—and overwhelmed by—other sources of inflammation; for example, food intolerances, poor quality or too little sleep, hormone imbalances (e.g., Type 1 and 2 diabetes, Hashimoto’s thyroiditis, prostatitis), exposure to chemical toxins, and physical, psychological or emotional stressors.

Many people perceive allergic rhinitis as “temporary” (i.e. seasonal). However, if, in addition to hay fever, the immune system is simultaneously battling multiple inflammatory stressors (e.g., high sugar intake, excess alcohol consumption, birth control pills, sleep loss, work stress, etc.), severe hay fever can, over time, lead to other chronic inflammatory conditions, such as sinusitis, allergic asthma, eustachian tube dysfunction (eustachian tubes are the canals that connect the throat to the middle ear), or chronic otitis media (middle ear infection), particularly in children (16).

This is why getting relief from allergy symptoms means more than just suppressing symptoms with antihistamines, nasal steroid sprays or other pharmaceuticals. If you are an allergy sufferer, one of the best ways you can support your body is by making anti-inflammatory food and lifestyle choices to lighten the inflammatory load.

Working with a functional health coach can help address root causes of your allergies, as well as provide food and lifestyle guidance and support. If you have questions about functional health coaching or how we would work together, you can schedule a Free 15 Minute Consultation with me HERE.

A Leaky Gut Can Worsen Allergy Symptoms

Did you know: 70-80% of your immune system resides in your gut?

A healthy gut microbiome is key to improving how your body responds to seasonal allergies.

Having intestinal permeability or a “leaky gut” can lead to—or exacerbate— allergies. Your gut becomes leaky through a poor diet that is high in sugar, flours, starches, inflammatory fats (e.g. vegetable oils), processed foods and fast food; stress; hidden or chronic infections; heavy metals (e.g., mercury, lead, arsenic); pesticides; chemical toxins in food, water or the environment; undiagnosed food sensitivities; mold toxins; and poor gut flora (too much bad bacteria; too little good bacteria).

Our digestive tract is protected by a gate-like gut barrier that allows specific substances (e.g., vitamins and minerals) to go through, while keeping “foreign invaders”—such as food proteins, undigested food particles, bacteria, viruses, parasites and other xenobiotics (disease-causing compounds)—out of the bloodstream. With a compromised or “leaky” gut barrier, however, things like bad bacteria, toxic waste and gluten can pass from the intestinal wall into the bloodstream. This creates inflammation throughout the body, triggering—or worsening—allergy symptoms.

What You Can Do

Environmental precautions you can take include (17):

1. Limit the time you spend outdoors when pollen counts are high.
   Pollen counts are lowest before dawn, at their peak by midday, and slowly fall in the evenings. If you want or need to go outside, mornings are the best time to do so. Dry, windy weather increases the amount of pollen in the air; rain lowers it.

2. Keep windows closed during peak season or peak pollen times.

3. Use central air conditioning with a Certified Asthma and Allergy Friendly filter and/or a HEPA air purifier to reduce indoor airborne allergens, including pollen that may enter your home through windows, doors, pets or your clothes. Keep up with filter maintenance and make sure your air ducts are clean!

4. Avoid exposure to endocrine-disrupting synthetic fragrances from personal care products, perfumes, cleaning products, laundry detergents and air fresheners. Synthetic fragrances typically contain phthalates, a fixative for scent, and can aggravate an already overwhelmed immune system and trigger or worsen allergy symptoms, including respiratory problems, migraines, atopic dermatitis and asthma (18).

5. Wipe pets off before they come into the house if they spend a lot of time outdoors.

6. Launder bedding and clothing in hot water at least once a week.

7. Shower before bed (to wash off any residual pollen from the day).

12 Tips for Natural Allergy Relief

External environmental measures for reducing allergy symptoms will only take you so far. The best defense is a good offense. Try the following food and lifestyle strategies during allergy season, roughly April through June. They can help mitigate the severity of spring allergy symptoms because you are reducing your overall inflammatory load.

1.  Eliminate or reduce caffeine. This includes all caffeinated coffees, teas and energy drinks. Herbal teas are fine to drink. Caffeine can inhibit the breakdown of histamine in your body and promote the release of histamine (19).

2.  Eliminate or limit alcohol. Remember: alcohol, especially red wine, is a major source of histamine (20).

3. Cut dairy. Milk and milk-based products (e.g., milk, cheese, yogurt, cream) has long been associated with increased respiratory tract mucous and with asthma (21). And if you were wondering: eggs are NOT a dairy product because they don’t come from the milk of a cow.

4.  Remove any foods, to which you have a known or suspected sensitivity.  Eating foods to which you are sensitive creates more inflammation, forcing your immune system to work overtime.  Common culprits include wheat, gluten, dairy, soy, corn, shellfish, eggs and peanuts.

5.  Minimize consumption of high histamine foods.  As much as possible, avoid high histamine food and drink during allergy season. This is not an exhaustive list, but main offenders include:

— Fermented foods:  Sauerkraut, kimchi, yogurt, soy sauce, vinegar
— Fermented drink:  Wine, beer, champagne, spirits, kombucha
— Vinegar-containing foods:  Pickles, mayonnaise, balsamic vinegar, ketchup
— Cured, smoked or processed meats:  Bacon, salami, deli meats, hot dogs
— Dairy:  Cheese, goat cheese
— Fish:  Canned or smoked fish (fresh fish is fine)
— Dried fruit:  Apricots, prunes, dates, figs, raisins
— Vegetables:  Spinach, eggplant, mushrooms
— Processed foods:  Contain preservatives that are high in histamine.

Be sure to check the pollen count.  When it’s high, you’ll want to be especially mindful of making low-histamine food choices that day.

6.  Eat fresh foods and freeze leftovers. What to eat? Stick with freshly cooked meats, poultry and fish; eggs; vegetables (especially leafy greens); fresh herbs; non-dairy milks and herbal teas. Store any leftovers in the freezer since the bacteria that produce histamines start to build up right away in leftovers, even when stored in the refrigerator.

7.  Eliminate refined and processed sugars.  The average American consumes 22 teaspoons of added sugars a day. Refined sugar consumption depresses immune function. One study found that consuming 3.5 ounces of a simple carbohydrate (e.g., fructose, honey, pasteurized orange juice) suppressed the immune system within 30 minutes of ingestion and lasted up to 5 hours (22).  

Not only does sugar lower your immune function, it also increases inflammation.  And, since allergy symptoms are the result of inflammation caused by the release of histamine, anything that makes you more inflamed (like sugar) worsens allergies.

8.  Avoid foods to which you have a known allergy or sensitivity AND cross react with seasonal pollen.For example, the pollen in birch is similar to the proteins in foods, like almonds, apples, carrots, celery, parsley, pear and plum. If you are allergic to birch pollen, and you eat, say, celery, your body can’t tell the difference between the pollen and the food protein in celery. Your immune system gets confused and treats the celery like a “foreign invader”, triggering an allergic reaction. This is “cross-reactivity”. Click here to read more about Pollen-Food Syndrome.

9.  Move your body daily—to tolerance.  During allergy season, you may experience headaches, fatigue and lethargy as your immune system battles allergens. Instead of pushing your body to exercise hard and long, give your body the rest it craves. Exercise to tolerance. Choose gentler forms of movement: taking long walks, yoga, Pilates, stretching or any other movement that you enjoy.

10.  Sleep 8 to 9 hours. Sleep is vital to immune health. During allergy season, you will likely be more fatigued than usual since your immune system is working overtime to fight allergens. Help your immune system recharge by being in bed between 10PM and 11PM and getting 8 to 9 hours of restorative sleep.

11. Supplements that support immune health.  Take a high-quality probiotic.  I favor this dairy-free probioticto support digestive and immune health during allergy season.  A big plus is that it does not need to be refrigerated. Other supplements that are helpful, especially during allergy season (and which I take myself) include:Quercetin, Vitamin D with K2, Vitamin C with Flavanoids and Liver GI Detox.

12.  Do a spring cleanse.  If you’re an allergy sufferer, spring is the perfect time to do a whole foods-based cleanse, like my DIY 7-Day Body Reset Cleanse, which eliminates common food allergens, including many high histamine foods, and supports liver detoxification. Removing foods to which you are sensitive—even temporarily—can help improve digestive health, boost immunity and tame inflammation in the body, enabling you to experience greater relief from allergy symptoms.

Functional Health Coaching and Allergies

If allergy symptoms are affecting your quality of life and/or you are dependent on antihistamines, nasal steroids or other medication to get through the day, you may have an underlying condition (e.g., hormone imbalance, digestive issues) that is driving your symptoms.

It IS possible to get natural relief from seasonal allergies. Personally, I have not taken an antihistamine in over 10 years. Every person is biologically unique and a one-on-one, custom-based approach can make a difference between spending your spring, holed up indoors near the air purifier; or, literally, smelling the flowers outside.

If you would like to speak with me about how functional health coaching can help you, schedule a Free 15 Minute Consultation HERE. Or email me HERE.

Sources:

1, 7, 17  Asthma and Allergy Foundation of America.

2, 3  American College of Allergy, Asthma and Immunology.

4, 13  Akhouri S, House SA. Allergic Rhinitis. [Updated 2022 Jun 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from NCBI / NLM.

5, 16  InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Hay fever: Overview. [Updated 2020 Apr 23]. Available from NCBI / NLM.

6, 12  World Allergy Organization. In Depth Review of Allergic Rhinitis. [Updated Oct 2020].

8  Jackson, K.D., Howie, L.D., Akinbami, L.J. Trends in Allergic Conditions Among Children: United States, 1997-2011. NCHS Data Brief. No. 121. May 2013.

9  Bonnet, B., Messaoudi, K., Jacomet, F. et al. An update on molecular cat allergens: Fel d 1 and what else? Chapter 1: Fel d 1, the major cat allergen. Allergy Asthma Clin Immunol 14, 14 (2018).

10, 11 Cleveland Clinic. Histamine. Reviewed on 3/28/23.

14  Hannoodee S, Nasuruddin DN. Acute Inflammatory Response. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Acute Inflammatory Response. [Updated: 2022 Nov 14]. Available from NCBI / NLM.

15  Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2022 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from NCBI / NLM.

18  Steinemann, A. International prevalence of fragrance sensitivity. Air Qual Atmos Health  12, 891–897 (2019).

19  John J, Kodama T, Siegel JM. Caffeine promotes glutamate and histamine release in the posterior hypothalamus. Am J Physiol Regul Integr Comp Physiol. 2014 Sep 15;307(6):R704-10.

20  Zimatkin SM, Anichtchik OV. Alcohol-histamine interactions. Alcohol Alcohol. 1999 Mar-Apr;34(2):141-7.

21  Bartley J, McGlashan SR. Does milk increase mucus production? Med Hypotheses. 2010 Apr;74(4):732-4.

22   Albert Sanchez, J. L. Reeser, H. S. Lau, P. Y. Yahiku, R. E. Willard, P. J. McMillan, S. Y. Cho, A. R. Magie, U. D. Register, Role of sugars in human neutrophilic phagocytosis, The American Journal of Clinical Nutrition, Volume 26, Issue 11, November 1973, Pages 1180–1184,

  ]]> https://thenourishedepicurean.com/natural-remedies-spring-allergies/feed/ 0 12859 https://thenourishedepicurean.com/fix-common-sleep-stealers/ https://thenourishedepicurean.com/fix-common-sleep-stealers/#respond Sun, 02 Oct 2022 03:47:29 +0000 https://thenourishedepicurean.com/?p=12126 In our 24-7 go-go culture, we undervalue sleep. Yet, getting enough quality sleep is critical for repairing your body, balancing your hormones and weight management, as well as for fat loss and building muscle.

Unfortunately, for many of us, simply going to bed early (or earlier) does not ensure that we will fall asleep easily, or sleep through the night.

So, how can we get enough quality sleep?

The following food and lifestyle habits interfere with your sleep architecture. These sleep robbers—and the solutions—include:
 

1. Sugar!

Do you snack on sugar and/or refined carbs, throughout the day (e.g., soda, juice, cereal, bread, pizza, crackers, cookies, etc.)? Do you “unwind” at night with a big bowl of ice cream while watching TV?  Sugar is a stimulant that interferes with sleep by delivering quick hits of energy that can cause multiple awakenings throughout the night. When you have higher blood sugar levels, your body spends the night trying to burn that excess sugar instead of burning fat. Studies have shown that lack of sleep raises blood sugar levels (thereby increasing risk of diabetes). It’s a vicious cycle: unstable blood sugar means less sleep.  Less sleep increases cravings for more sugar.

Rx:  Choose whole, unprocessed foods.

Ideally, this is some combination of protein and magnesium-rich sources of fiber to help stabilize blood sugar and/or a modest amount (not too much!) of starch and fat. Some examples: a few slices of deli turkey or hummus with baby carrots; 2 tablespoons of almond butter and carrots/celery; a few bites of baked chicken with a couple tablespoons of guacamole.  If you tend to wake up repeatedly during the night, try including just enough starchy complex carbohydrates at dinner—like a sweet potato (with the skin), butternut squash or black beans—to increase the level of serotonin in the brain, which helps promote sleep.
 

2. Caffeine.

In its many tasty forms, caffeine—whether it’s coffee, tea, soda, energy drinks or chocolate—promotes alertness and wakefulness. Depending on when and how much caffeine you consume, and whether you are a slow or fast metabolizer, caffeine can disrupt the quality and duration of your sleep.

Did you know: caffeine can suppress melatonin, the hormone that helps control your sleep-wake cycles—even more than bright light?

Melatonin production is influenced by your circadian rhythm (body’s internal clock) and the amount of light to which you’re exposed. Typically, melatonin rises mid- to -late evening, after sunset, and remains high throughout the night.  As the sun rises, melatonin drops—causing you to wake up.  Your coffee habit could be inhibiting melatonin production (when you need it most), making it a challenge to fall asleep.

Caffeine has a “half-life” of 5 to 8 hours (1) and can range as high as 10 hours (2). This is how long it can take for half of the caffeine you consumed to be metabolized by your body—even longer if you’re a slow metabolizer. Let’s use 8 hours as the half-life of caffeine for the following example. It’s Monday morning, and you just drank 200 mg of caffeine (the equivalent of 1-2 cups of coffee) by 10AM. Eight hours later, at 6PM, you will have 100 mg of caffeine in your system. Eight hours later (2 AM), you have 50 mg of caffeine in your system. And eight hours later, at 10AM on Wednesday, you still have 25 mg of caffeine in your system (3). Even a small amount of caffeine can affect sleep quality if you are hypersensitive to caffeine.

Rx:  Know your body on caffeine!

I’ve worked with many clients who are highly stressed and have hormone imbalances, or they are in hormonal transition (perimenopause, menopause, andropause), and are sensitive to caffeine. If this is you, reduce your intake or avoid caffeine altogether—until you stop feeling like you “need” caffeine to function.

If you are a fast metabolizer and able to tolerate caffeine well, have your last cup of coffee by 11AM.  Even if you have a high tolerance for caffeine, try going 2 days on and 3 days off; caffeine typically clears out of your system after 3 days (4).
 

3. Alcohol.

Although alcohol has a sedative effect that can make you drowsy and seemingly fall asleep faster, it disrupts your sleep architecture. This means you will spend less time in REM sleep (important for memory and emotional processing) the first half of the night. During the second half of the night, your body shifts from deep sleep, to lighter sleep with multiple awakenings (because of the alcohol), compromising the quality of your sleep.  You are more likely to wake up very early in the morning—and unable to fall back asleep. The consequences of alcohol-induced sleep loss include fatigue, irritability, inability to focus/concentrate, mood and performance. Consuming two to three drinks a day is enough to affect sleep and performance; heavy drinking and / or drinking close to bedtime worsens sleep loss symptoms (5).

Rx:  Drink less. Drink organic.

If improving sleep is a health goal, it is best to limit alcohol consumption to one drink 2 to 3 times a week and to have that drink between 5pm and 7pm, at least 4 hours before bedtime (6). The ideal scenario, especially if you are in perimenopause or menopause, is to abstain from alcohol altogether during the week and enjoy a glass of organic red wine with dinner over the weekend. Yes, organic, because conventionally grown wine grapes are heavily sprayed with pesticides.  Alcohol also raises estrogen levels; three or more servings of alcohol a week is linked to a modestly increased risk (13% to 15%) of breast and other cancers (7).
 

4. Exercising too much or at the wrong time.

Over exercise, or, too much exercise for an already stressed-out-body—raises cortisol levels. Timing of exercise matters too. By engaging in long-duration cardio sessions (like running or spinning) at night, you are ramping up cortisol levels at a time when cortisol normally drops off. This goes against your natural body clock, affecting sleep. High cortisol levels at the wrong time (night) prevent the production of melatonin, which helps your body get the sleep, rest and recovery it needs (8).

Rx:  Exercise early in the morning, late afternoon, or early evening.

Early morning aerobic exercisers tend to experience the best quality sleep—longer and deeper than those who exercise later in the day, according to a study published in The Journal of Strength and Conditioning. That said, from a thermoregulation perspective (the process of lowering core temperature in preparation of sleep), exercising late afternoon or early evening can also be beneficial for sleep (9). The key is honor your internal body clock and not to engage in long-duration cardio or vigorous workouts (e.g., 1 hour of CrossFit) in the later evening. Researchers found that engaging in 30-minutes of resistance training (up until 7pm) was also found to help improve quality of sleep among college-aged subjects—with additional benefits for those with osteoporosis (bone loss), sarcopenia (muscle loss due to aging), anxiety and depression (10).
 

5. Light pollution.

In Paleolithic times, as soon as the sun set, it was “lights out!”, and the caveman hit the sack. He took his sleep-wake cues from the natural light that was available, awakening at sun rise and going to sleep at sunset.

In modern times, however, we are bombarded 24/7 by chronic light pollution. This includes short wavelength blue light from electronic screens (computers, tablets and phones). After 9pm, exposure to blue light damages sleep by shortening sleep time and preventing quality sleep (11). Energy-efficient lighting, like curlicue compact lightbulbs and LED lights, are also sources of blue light that interfere with sleep. Night exposure to blue light suppresses melatonin (you make less) and disrupts our circadian rhythm (12). A circadian rhythm that is continually “off schedule” (e.g., graveyard shift workers who sleep in the morning and work late evening through dawn) increase their risk of heart disease, diabetes, obesity, low immunity, low mood and poor cognitive function (13, 14, 15).

Using light-emitting electronic devices (LED), such as tablets, smart phones and e-readers before bedtime can negatively impact overall health, alertness and circadian rhythm (16).  In a 2018 study published in Physiological Reports, all of the healthy young adult participants (average age was 26) who used LED in the hours before bedtime went to bed significantly later—about 31 minutes later—compared to when they read printed materials (17). Even a 30-minute later bedtime and/or shorter sleep duration in adolescents is associated with greater daytime sleepiness, caffeine use, depression and thoughts of suicide (18).

Rx:  Start dimming at sunset + Darken your bedroom at bedtime.

• • • If you have to be on electronic devices after sunset, wear blue light-blocking amber glasses to enable your body to produce melatonin that will naturally make you feel sleepy.

   

  • • Keep all electronic devices OUT of the bedroom, including the television.

   

  • • Keep your bedroom dark, as in pitch-black, with these blackout curtains.

   

  • • Swap out scanning your phone or tablet before bed for reading printed material, like a book!

   

  • • Wear a sleep mask; I suggest this brand.

   

  • • If you have a digital clock, turn it away from you or cover it.

   

  6. EMF Overwhelm.

  From cell phones to WiFi, man-made EMFs (electromagnetic fields) are part of our modern everyday life. However, EMF exposure from these devices can significantly reduce melatonin, interfering with our sleep—and negatively affect our overall health.  In fact, the International Agency for Research on Cancer classifies electromagnetic fields (EMFs) as “possibly carcinogenic” to humans, with the potential to transform normal cells into cancer cells (19).

  The human body is actually a complex electromagnetic system. Our cells conduct electrical currents that our body uses; for example, the nervous system require electricity to send signals throughout the body and to the brain that enable us to move, think and feel.  Magnetic fields have also been detected from the human heart and brain (20).

  Here’s the problem. Because the electromagnetic signals of the human body are very weak, chronic exposure to man-made EMFs (like WiFi, Bluetooth and cell phones) can disrupt the intricate but delicate electromagnetic systems of the body, in particular, for the heart, brain and mitochondria (the “powerhouses of the cell”).

  People who are very sensitive to EMF exposure may develop electromagnetic hypersensitivity (EMHS), a condition not yet recognized by the conventional medical community. Those who are electrosensitive may experience a constellation of physical, emotional and neurological symptoms, including sleep disturbance (insomnia or problems staying asleep) and fatigue, as well as chronic inflammatory disorders (21).

• Rx.  Use the following simple, cheap and practical tips for reducing your EMF exposure:

  • • • Limit the time you spend gazing at your computer, tablet, or phone to protect yourself from the cumulative damage of invisible electrical currents.

     

    • • Do NOT sleep with your phone under your pillow! If you use your phone as an alarm, switch to “Airplane” mode and place phone in another room.

     

    • • Keep all of your wireless devices, including your phone, at least one foot away from your body.

     

    • • Completely turn off all electronic devices (e.g., phone, tablet or computer); or, at a minimum, switch to “Airplane” mode and turn off the Wi-Fi function before bed.

     

    • • Instead of a wireless and/or Bluetooth connection, opt for a hardwired ethernet cable connection to your computer, laptop and/or tablet.

     

    • • If you have a WiFi router in your home, turn it off at night.

     

    • • If you need to charge any wireless electronic devices during the night, make sure the device(s) are turned off or in “Airplane” mode—and keep as far away from the bedroom as possible.

     

    • • Trade your digital clock, which runs on electricity, for a battery-operated alarm clock.

     

    • • Say “NO!” to a smart meter at your home; or if you have one, talk to the utility company about replacing it with an analog meter.

     

    7. Monkey mind.

    Worry, anxiety and rumination can prevent us from getting the shut-eye that we need.  A simple way to quiet the mind is to engage in mindfulness meditation. Researchers found that among middle-aged to older adults, who had problems sleeping, those who practiced mindfulness meditation experienced less insomnia, fatigue and depression by the end of just six sessions (22).

    Rx:  Practice mindful meditation.

    So many of us tend to live in the past or in the future, which can drive persistent negative thoughts.  Mindfulness meditation is about being present in the moment. Start with 3 to 5 minutes and, over time, work your way up to 20 minutes. Begin by simply focusing on your breath; a sound (“om”); a word (“peace”); or, a phrase “I am relaxed”.  Release any self-judgement or self-criticism. The idea is to just “be”. If your mind wanders (and it will!), simply bring it back to the object of focus (sound, word or phrase) or to your breath.

    Sleep can feel elusive—either because we are afraid to surrender to sleep, or because we feel afraid, stressed or anxious. While we cannot choose our external circumstances, we can choose to create a healthier body and brain—simply by choosing to sleep.

    As Mahatma Gandhi famously said, “Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn.”

     

    Click Below to Continue Reading About Sleep and Health:

    The Power of Sleep, Part 1
     
     
     
     
     
     
    Sources

    1, 3, 4  8  Sleep Smarter. Shawn Stevenson. March 15, 2016.

    2  O’Callaghan F, Muurlink O, Reid N. Effects of caffeine on sleep quality and daytime functioning. Risk Manag Healthcare Policy. 2018 Dec 7;11:263-271.

    5, 6  The Sleep Doctor. Michael J. Breus, Ph.D. Alcohol and Sleep. Sept. 8, 2022.

    7  The Hormone Cure. Sara Gottfried. March 11, 2014.

    9, 10  Alley, Jessica R.; Mazzochi, John W.; Smith, Caroline J.; Morris, David M.; Collier, Scott R.. Effects of Resistance Exercise Timing on Sleep Architecture and Nocturnal Blood Pressure. Journal of Strength and Conditioning Research: May 2015 – Volume 29 – Issue 5 – p 1378-1385.

    11  A. Green, M. Cohen-Zion, A. Haim & Y. Dagan (2017) Evening light exposure to computer screens disrupts human sleep, biological rhythms, and attention abilities, Chronobiology International, 34:7, 855-865.

    12, 17 Chinoy ED, Duffy JF, Czeisler CA. Unrestricted evening use of light-emitting tablet computers delays self-selected bedtime and disrupts circadian timing and alertness. Physiol Rep. 2018 May;6(10): e13692.

    13  Nena E, Katsaouni M, Steiropoulos P, Theodorou E, Constantinidis TC, Tripsianis G. Effect of Shift Work on Sleep, Health, and Quality of Life of Health-care Workers. Indian J Occup Environ Med. 2018 Jan-Apr;22(1):29-34.

    14  Almeida CM, Malheiro A. Sleep, immunity and shift workers: A review. Sleep Sci. 2016 Jul-Sep;9(3):164-168.

    15, 16  Brigham Health Hub. Beware of Blue Light Before Sleep. Anne-Marie Chang, Ph.D and Charles A. Czeisler, MD, Ph.D.

    18  Owens JA, Weiss MR. Insufficient sleep in adolescents: causes and consequences. Minerva Pediatr. 2017 Aug;69(4):326-336.

    19  Halgamuge MN. Pineal melatonin level disruption in humans due to electromagnetic fields and ICNIRP limits. Radiat Prot Dosimetry. 2013 May;154(4):405-16.

    20  Martinos Center. 45 Years of Biomagnetism and SQUID. Nov. 19, 2014.

    21  De Luca C, Thai JC, Raskovic D, Cesareo E, Caccamo D, Trukhanov A, Korkina L. Metabolic and genetic screening of electromagnetic hypersensitive subjects as a feasible tool for diagnostics and intervention. Mediators Inflamm.2014;2014: 924184.

    22  Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances: A Randomized Clinical Trial. JAMA Intern Med. 2015;175(4):494–501.

After all, we reset our clocks (Daylight Saving Time) in the fall…why not our bodies?

What is a cleanse?

A cleanse can help improve the quality of your skin, your organs and your overall health—even your mood, considering that an estimated 90% of serotonin, a neurotransmitter (a.k.a., the “happy” chemical) that promotes good mood and well-being, is made in the digestive tract (1).

One important benefit of doing a cleanse? It can help reduce your toxic load.

Toxins are harmful substances that build up in the body over time. Toxins can also manifest energetically, as toxic emotions that undermine your health. For example, feelings of guilt, shame, anger, self-loathing, regret, bitterness and/or resentment may show up in the body as aches, pains, digestive problems, or food addictions.

An accumulation of toxins—whether physical, environmental or emotional—can affect the body in many ways: bloating, acid reflux, chronic constipation or diarrhea; poor sleep; cravings; belly fat; weight gain; low energy, brain fog; frequent colds; seasonal allergies; anxiety and/or depression.

A cleanse supports and enhances your natural detoxification pathways—the liver and the gut, as well as the kidneys, lungs, skin and lymph—organs that allow your body to eliminate waste and toxins through pee, poop, breath and sweat.

So…What Are These “Toxins”?

Every day, we are inundated with toxins: the air we breathe, the water we drink, the buildings where we live and work, home lawns and gardens, the personal care products and cosmetics we use. And, certainly, not least of all, the foods we eat (as well as the materials in which our foods are packaged ) contain chemicals and additives that alone—or in combination—cause irritation and inflammation, contributing to chronic health conditions and diseases.

The smorgasbord of toxins we consume includes: pesticides; insecticides; fungicides; preservatives; additives (to enhance color, smell, taste and texture); synthetic hormones (e.g., birth control pills, conventional hormone replacement therapy, conventionally raised meats); antibiotics (in our food supply or when overused); chlorine; bisphenol-A (commonly found in plastics); phthalates (chemicals used in plastics, solvents and synthetic fragrances); household cleaners; laundry detergents; carpet chemicals; and heavy metals, including such as mercury, arsenic, fluoride and lead.

Did You Know…? Toxins Contribute to Weight Gain

As of 2020, over 350,000 chemicals and mixtures of chemicals have been registered for commercial production and use globally (2).  This is up to three times as many as is commonly estimated (3)!

Of the hundreds of thousands of man-made chemicals, an estimated 1,000 (likely much, much more) may have endocrine-acting properties (4).  Some of these hormone-disrupting chemicals, including plastics and pesticides, are classified as obesogens, because they can interfere with the hormonal system that controls our metabolism and weight.

Obesogens can contribute to weight gain, increase the fat cells you have, and even change how you experience hunger (it can interfere with the hormone that signals you are full, causing you to overeat)—even when you’re eating right and exercising.

The good news: we have a highly effective detoxification system in place—organs (liver, kidneys, large intestine, lymphatic system and sweat glands) that work as a team to rid the body of toxins.

The bad news? When our detoxification organs get overwhelmed—often through our food choices and lifestyle habits (e.g., processed foods, refined carbs, excess sugar intake, poor sleep, drinking alcohol)—toxins continue circulating and create (or worsen) inflammation in the body.

The Role of Inflammation

When our ability to detoxify properly is impaired, the end result is a body that is inflamed. This can manifest in many ways. The suffix “-itis” is used to describe inflammation of a specific body part. For example, this time of year, fall allergy sufferers experience rhinitis (inflammation of the nose) or sinusitis (inflammation of the sinuses). Other forms of “-itis” include arthritis (inflammation of the joints), dermatitis (inflammation of the skin), vaginitis (inflammation of the vagina), prostatitis (inflammation of the prostate gland), and gingivitis (inflammation of the gums).

As an immediate response to infection, irritation or injury, inflammation is a good thing. This type of acute inflammation is short-term, localized and characterized by redness, swelling, heat or fever, sometimes pain and/or loss of function. Inflammation is the body’s way of signaling the immune system to heal and repair damaged tissue (e.g., cut finger, sprained ankle) and to defend itself against foreign invaders, like viruses and bacteria; for example, experiencing a sore throat(5).

On the other hand, chronic inflammation is problematic.

When inflammation is persistent, it produces a low level of continual inflammation throughout the body—and can contribute to chronic diseases, like overweight/obesity, Type 2 diabetes, autoimmune diseases (e.g., lupus, rheumatoid arthritis, Hashimoto’s thyroiditis), heart disease and cancer (6).

Symptoms of chronic inflammation can present as (7):

–Seasonal allergies
–Body pain
–Constant fatigue
–Insomnia: difficulty falling and/or staying asleep
–Digestive problems: bloating, constipation, diarrhea, IBS, acid reflux, etc.
–Weight gain / obesity
–Frequent infections

How YOU Can Benefit from Doing a Fall Cleanse

1. You help tame fall allergies.

As someone with severe ragweed and mold allergies, I am highly motivated to do a cleanse every fall. I find it especially helpful in reducing the severity of allergy symptoms, such as an itchy throat, congestion, post-nasal drip, headaches and sinus infections. Typically, ragweed allergy sufferers will not experience relief until the first frost. Mold is another culprit. In addition to thriving indoors in moist, damp environments (bathroom, basement), mold abounds outdoors in dead leaves and decaying plant matter, releasing mold spores into the air and triggering reactions in those sensitive to mold (like me!).

Produced by your immune system, histamine is a compound released in response to a “foreign invader” (e.g., allergen). Its role is to cause an immediate inflammatory response in the body: sneezing, runny nose, itchy throat, headache, etc. Certain foods also contain histamine or cause you to release histamine when you eat them. If you are an allergy sufferer, eating histamine-rich or histamine-triggering foods is like adding gasoline to the fire; it can make allergy symptoms feel even worse.

A cleanse can help tame allergies because you will be taking a break from histamine-provoking foods, like alcohol; dairy, including aged cheeses and yogurt; nuts (especially peanuts, walnuts and cashews); cured meats; chocolate (sorry!); certain spices (e.g., curry, cayenne, chili, etc.); and citrus fruits, as well as caffeine (coffee and tea), which can block the enzyme that breaks down histamine (8).

An estimated 15% of Americans suffer from ragweed allergies (9). Nearly half of ragweed allergy sufferers also experience oral allergy syndrome (OAS), where the proteins in some raw fruits, vegetables and nuts are similar to the proteins found in pollen (10). This confuses the immune system, which then attacks the “invader”, causing a cross-reactivity allergic reaction, such as redness, swelling or itchiness of the lips, mouth or throat. During ragweed season, be mindful that certain foods, like cucumber, zucchini, white potatoes, watermelon, cantaloupe, honeydew and bananas, may trigger OAS (11). While I can eat most of these foods without consequence, I discovered that eating a banana (in the fall) triggers uncontrollable sneezing fits!

If you are sensitive to mold, especially during the fall, you may also want to avoid chocolate/cocoa, coffee and some tree nuts (e.g., pistachio, almond, walnut, coconut and Brazil nut), all potential sources of mycotoxins, which are naturally occurring toxins produced by certain molds (12, 13).

Personally, this is the time of year—from the beginning of August to end-October (or the first frost)—that I stop drinking coffee and alcohol altogether. I am also mindful of avoiding foods like pork and citrus; while these foods are low in histamine, eating them “liberates” histamine from tissue mast cells, triggering symptoms similar to an allergic reaction in those who are sensitive. For me, this manifests as an immediate headache, rashes or feeling itchy, and weight gain (if I eat pork).

2.  You strengthen your immune system

Remember: 80% of your immune system is in your gut.

Early fall is a perfect time to do a cleanse, which can help boost your immune system.

A cleanse eliminates foods that suppress your immune system; one main culprit is sugar.

Sugar is not limited to what tastes sweet, like candy, dessert or the white powdery stuff you stir into your coffee.

“Sugar” includes any wheat or flour-based foods (e.g., bread, pizza, pasta); refined grains (e.g., cereal, granola bars); processed foods, which are often high in added sugars; artificial sweeteners; excess fruit consumption; starchy foods (e.g. French fries, mashed potatoes); and liquid forms of sugar (fruit juice, sodas and coffee drinks, like that pumpkin spice latte); and alcohol. Studies have shown that sugar suppresses the immune system, while increasing inflammation in the body (14).

A seasonal cleanse, like my whole foods-based 7-Day Body Reset Cleanse, emphasizes getting adequate, restorative sleep (non-negotiable!), drinking plenty of caffeine-free fluids, eating nutrient-dense foods and gentle daily movement, all of which support immune health.

3. You boost your energy—naturally.

A cleanse can be a gateway to mindful eating and drinking, especially, if you are plagued by fatigue and low-energy.

Do you rely on refined carbohydrates, like pizza, pasta or sandwiches, for an “energy boost”? Athletes do, you may rationalize. But eating these types of refined carbohydrates, as well as “white foods” (bread, rice, potatoes), pastries and processed foods can make you feel sleepy. This is because foods high in flour and sugar are considered simple sugars that cause your blood sugar to quickly spike, then plummet. Your short burst of energy is followed by an inevitable energy crash.

Caffeine also steals your energy. Whether it’s just one cup or a constant infusion of coffee throughout the day, caffeine raises the level of the stress hormone cortisol (15). Caffeine can disrupt sleep and leave you feeling groggy and exhausted in the morning.

Metabolizing toxins and the process of digesting food are other energy-robbers. If your liver is working overtime to break down toxins (e.g., alcohol, sugar, medications, chemicals from personal care products and the environment), you will feel sluggish. The process of digesting food also requires energy: a Mayo Clinic study found that the transit time—from eating to elimination via stool—in healthy subjects averaged 53 hours (16)! Reducing your overall toxic load enables your body to have more energy.

When a cleanse, like my 7-Day Body Reset Cleanse, removes inflammatory and hard-to-digest foods, as well as stimulants, like coffee, tea, energy drinks and even chocolate, you are virtually guaranteed to experience a natural boost in energy.

4.  You get your bowels back on track.

In my practice, bloating, gas and constipation are common complaints.

The chemicals we ingest through the food we eat (for example, pesticides, herbicides, fungicides, hormones, antibiotics) and the food packaging in which they are served or stored can contribute to digestive distress.  Take bisphenol-A (BPA), a chemical used to harden plastics, like food storage containers. BPA has been linked to increased inflammation in the gut and colon and is a risk factor for IBD, or inflammatory bowel disease (17).  High levels of poly- and perfluoroalkyl (PFAS), chemicals used to line pizza boxes, fast food wrappers and takeout food packaging, have also been linked with intestinal inflammation (18).

A cleanse is an excellent way to reboot your bowels.

Replacing processed foods with organic (as much as possible), nutrient-dense and easy-to-digest foods, including adequate fiber and healthy fat, can go a long way towards relieving bloating and constipation. So, too, can drinking lots of water, eating in a relaxed manner (versus under duress or on-the-run), engaging in consistent gentle movement and being mindful of relaxing both body and mind every day.

5. You lose weight.

Let me be clear: a cleanse is NOT a quick fix “diet”.  You will not drop 25 pounds in a week! Many people will, however, naturally release weight on a cleanse because they are removing allergenic and/or inflammatory foods for a period of time.

Hidden food sensitivities may be a reason that you’re hanging onto extra weight.

When you eat foods that your body is unable to tolerate, this activates your immune system. And when you keep eating those foods, to which you are sensitive, your immune system will constantly be “on”, creating a state of chronic inflammation in your body.  As a result, you can end up with unwanted belly fat and weight gain.

In addition to weight gain, food sensitivities can be at the root of post-nasal drip, bloating, gas, aching joints, migraines, acne, mood swings and more.

A cleanse typically removes common allergenic and gut-irritating foods (e.g., gluten, grains, processed foods, dairy, sugar and artificial sweeteners), which reduces inflammation, enabling the body to release weight more easily.

Food as Medicine

Our everyday food and lifestyle choices can significantly contribute to—or reduce—our toxic load. A cleanse is not about just drinking “cold pressed” juices or “superfood” smoothies from your favorite juice joint for a week—and expecting instant “feel better” results.

A cleanse is about taking a mindful approach to your food and lifestyle choices. By committing to a whole foods-based cleanse, like my 7-Day Body Reset Cleanse, you can jumpstart healthy eating habits and, in the process, look and feel better.

To help the body eliminate toxins more efficiently, a cleanse typically focuses on:

1. Removing trigger foods that create inflammation and/or hormone imbalance in the body.  Common trigger foods include (but are not limited to): sugar, gluten, dairy, corn, soy, alcohol and caffeine.

2. Eating anti-inflammatory, nutrient-dense, easy-to-digest whole foods.

3. Modifying lifestyle habits to include proper hydration, gentle exercise, relaxation, rest and quality sleep.

4. Optional: Taking supportive supplements, like a high-quality probiotic.

Sources:

1  Yano JM, Yu K, Donaldson GP, Shastri GG, Ann P, Ma L, Nagler CR, Ismagilov RF, Mazmanian SK, Hsiao EY. Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell. 2015 Apr 9;161(2):264-76.

2  Environ. Sci. Technol. 2020, 54, 5, 2575–2584. January 22, 2020.

3  Chemical and Engineering News. Vol. 98. Issue 7. Feb. 12, 2020.

4  Endocrine.org. Endocrine Disrupting Chemicals. Jan. 24, 2022.

5  LiveScience.com. Oct. 19, 2018.

6, 7  Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2022 Jun 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan.

8  Swiss Interest Group Histamine Intolerance. 11/17/21.

9  Asthma and Allergy Foundation of America.

10, 11 AAFA Community Services. Understanding Oral Allergy Syndrome. 6/17/19.

12  World Health Organization. Mycotoxins. 9 May 2018.

13   Marina V. Copetti, Beatriz T. Iamanaka, John I. Pitt, Marta H. Taniwaki, Fungi and mycotoxins in cocoa: From farm to chocolate.International Journal of Food Microbiology. May, 2014, Volume 178, pp 13-20.

14 Shichao Yu, Gaoqun Zhang, Li Hua Jin. A high-sugar diet affects cellular and humoral immune responses in Drosophila. Experimental Cell Research. 15 July 2018. Volume 368, Issue 2, pp. 215-224,

15  Lovallo, William R. PhD; Whitsett, Thomas L. MD; al’Absi, Mustafa PhD; Sung, Bong Hee PhD; Vincent, Andrea S. PhD; Wilson, Michael F. MD. Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels. Psychosomatic Medicine: September 2005. Vol. 67, Issue 5, pp. 734-739.

16  MayoClinic.org. Digetion. Dec. 31, 2019.

17  Science Daily. BPA Risk Factor for Inflammatory Bowel Disease. July 5, 2018.

18  Steenland K, Zhao L, Winquist A, Parks C. Ulcerative colitis and perfluorooctanoic acid (PFOA) in a highly exposed population of community residents and workers in the mid-Ohio valley. Environ Health Perspect. 2013 Aug;121(8):900-5.

Parsnip is a root vegetable in the carrot family; in fact, a parsnip looks like a cream-colored carrot. Parsnips are best eaten cooked (NOT raw!) and have a very sweet, slightly nutty flavor.

Nutrient-dense parsnips are a slow-digested, complex carbohydrate, which helps keep blood sugar stable. An excellent source of fiber, parsnips are a good source of Vitamin C and folate, as well as minerals, like potassium, magnesium and phosphorus.

The nutrients in parsnip support heart health, bone health and eye health. If you struggle with digestive issues, especially constipation, consider adding fiber-rich parsnip to your vegetable repertoire. Parsnips are VERY filling and I, personally, find it impossible to overeat them!

My favorite way of eating them is to, first, roast the parsnips; then, place in a food processor and blend with warmed coconut milk, nutmeg,

Celtic sea salt (to taste) and grass-fed butter (you can use olive oil if you prefer). See the recipe below. It’s creamy, luscious and tastes like dessert!
 

Roasted Parsnip Puree
Serves 4 to 6

For the roasted parsnips:
3 pounds parsnips, ends removed, peeled, and cut in 1/2-inch cubes
1-1/2 teaspoons Celtic sea salt
5 tablespoons olive oil

For the parsnip puree:
2 tablespoons (1 oz.) grass-fed butter or olive oil
1-3/4 cups organic coconut milk
1/2 teaspoon ground nutmeg
Celtic sea salt, to taste

Preheat oven to 350 degrees. Line two heavyweight baking sheets with parchment paper.

In a medium mixing bowl, combine cubed parsnips, olive oil and sea salt. Make sure the parsnip is well coated in olive oil. Arrange in a single, even layer on the parchment-lined baking sheet. Roast on the center rack for 20 mins. Then, stir the parsnips well, turn pan to the other side, and roast another 20 mins. When the parsnips are golden-brown and soft, they are done.

While the parsnips are roasting, pour the coconut milk into a saucepan and warm over medium heat. When the coconut milk comes to a gentle simmer, cover, and turn off heat.

Once they have finished cooking, transfer roasted parsnips to a food processor.

Add grass-fed butter, nutmeg and warmed coconut milk. Pulse until smooth and creamy. If the parsnip puree is too thick for your taste, add some filtered water to thin out. Season with Celtic sea salt, to taste. Serve warm.

Right now, we are a country divided, inflamed with anger, frustration, anxiety, fear and confusion. What information is accurate? Who can we trust? How can we be proactive about our health?

When our bodies are INFLAMED by emotion, physical or environmental stressors, our levels of cortisol, the stress hormone, spike sky high. A continuously high level of cortisol triggers a hormonal cascade that promotes inflammation in the body.

Speaking of inflammation… Most of us, myself included, have some degree of inflammation. It is important to understand how to manage inflammation because an inflamed body increases your susceptibility to all viral infections, including COVID-19, as well as experiencing severe symptoms when you have a viral infection.

Inflammation Is a Common Thread

COVID-19 is top-of-mind for everyone, especially since another wave has been predicted for this fall. That said, we now know more about COVID-19 than we did several months ago.

Studies have shown that the following underlying conditions are risk factors associated with making COVID-19 worse and/or increasing risk of hospitalization with COVID-19: ^1, 2

–Age. The elderly (>75 years) are particularly vulnerable.

–Obesity
This is an independent risk factor, especially for younger populations (under 60). A study on COVID-positive patients, admitted to a New York City hospital, showed that younger patients (under age 60) with a BMI (Body Mass Index) of 30 or greater had double the risk of being admitted to acute or critical care compared to those with a BMI under 30.

–Hypertension (High blood pressure)
According to the CDC, nearly half of all American adults (over age 18) have hypertension; only 1 in 4 adults with high blood pressure have theirs under control.³

–Diabetes
The 2020 National Statistics Diabetes reports that 13% of all American adults (18 and older) have diabetes. While 88% of American adults—that’s 1 in 3—have pre-diabetes, most remain unaware that they are pre-diabetic.⁴

–Heart disease
This is still the leading cause of death for both men and women. In the U.S., someone dies every 37 seconds from heart disease.⁵

–Lung disease
Nearly 37 million Americans have a chronic lung disease, like asthma and COPD, which includes emphysema and chronic bronchitis.⁶

These are all disease and conditions rooted in chronic inflammation.

Consider New York City. In a study, published by JAMA Network, researchers found that, among 5,700 New York City patients hospitalized with COVID-19, the most common co-morbidities  were hypertension, obesity and diabetes. (A comorbidity refers to the presence of more than one physical ailment in one person.) And…88% of New York City patients had more than one comorbidity compared to 6.3% who had just one.⁷

Inflammation 101

Understanding what inflammation is and how it effects the body can help you make food choices and lifestyle habits that tame chronic inflammation, and, consequently, strengthen your immune system.

Many of us are familiar with acute inflammation. You accidentally cut your finger, sprain your ankle, or have a sore throat. Acute inflammation is a “first responder” at the site of occurrence (e.g., finger, ankle, throat) and manifests as heat (feeling hot to the touch), swelling, pain and/or loss of function.

Inflammation is an essential part of the immune system’s response to injury or attack on the immune system, and it is part of the process of healing.

The problem, however, is that when you have chronic inflammation, where the inflammatory process is ongoing, this can eventually start damaging healthy cells, tissues and organs. Over time, this can result in DNA damage, tissue death and internal scarring. This is why chronic inflammation is linked to the development of overweight/obesity; Type 2 diabetes; cancer; heart disease; asthma; autoimmune conditions, such as rheumatoid arthritis, lupus and Hashimoto’s thyroiditis; and Alzheimer’s.

While acute inflammation is temporary, chronic inflammation is persistent, long-term and can affect any part of the body. Also known as the “silent killer” because it often develops without pain, chronic inflammation is low-grade inflammation at the cellular level. You may not necessarily “feel” chronic inflammation the way that you would “feel” a sprained ankle.

So, how do we know if WE have chronic inflammation?

Many times, we dismiss uncomfortable symptoms as “normal” (because they are common, or because we have gotten used to them), or as part of “getting older”. Symptoms of chronic inflammation can manifest as:

–Overweight / obesity.
–Belly fat / large waist size.
–Digestive problems. Excessive gas (flatulence), bloating, chronic constipation, IBS.
–Ongoing fatigue / exhaustion.
–Skin issues. Acne, rashes, hives, eczema, psoriasis, rosacea.
–Frequent sinus infections. Runny nose, post-nasal drip, nasal congestion, mucous discharge, coughing, sore throat.
–Mood issues: depression, anxiety.
–Brain fog. An inability to focus, forgetfulness, poor memory.
–Allergies. Seasonal, environmental, food.
–Puffy face and/or bags under the eyes.
–Respiratory conditions. Asthma, COPD, chronic bronchitis, emphysema/
–Joint pain and muscle aches.
–Low energy.
–Constant headaches.

Here’s the Good News…

Your food choices and lifestyle habits can go a very long way to taming chronic inflammation. Eight steps you can take right now to lower inflammation include:

1.  Limit or eliminate caffeine.  Oh, I know…this one is hard to hear. I love coffee, so I get it. You may wonder about all the “good press” that coffee has gotten, about the high level of antioxidants it contains, its fat-burning potential and its role in improved athletic performance. What you may not know: conventionally grown coffee is one of the most heavily sprayed crops in the world. Pesticides that you regularly ingest create inflammation in the gut.
The caffeine from coffee travels to the hypothalamus ( the part of the brain that links the nervous system to the endocrine system), which signals the pituitary to tell your adrenal glands to release cortisol, the stress hormone. If you are already stressed (and who isn’t these days?!) or you are a Type A, high stress type, elevated cortisol levels can raise your blood pressure; prevent you from sleeping well; and, increase your blood sugar, causing you to feel hungry and overeat. Over time, this can lead to unwanted weight gain. Excess fat increases inflammation in the body.⁸

2.  Reduce or eliminate alcohol.  Alcohol sales, both in-store and online, soared during the pandemic. This was concerning to the World Health Organization, which stated: “Alcohol consumption is associated with a range of communicable and noncommunicable diseases and mental health disorders, which can make a person more vulnerable to COVID-19. In particular, alcohol compromises the body’s immune system and increases the risk of adverse health outcomes.”

Alcohol disrupts immune pathways and can impair the body’s ability to defend itself from infection. In the lungs, for example, alcohol damages the immune cells and fine hairs that have the important job of clearing pathogens out of the airway. Alcohol consumption has been linked to increased susceptibility to pneumonia; pulmonary diseases, including tuberculosis, respiratory syncytial virus, and acute respiratory distress syndrome (ARDS).⁹

Alcohol can also trigger inflammation in the gut, where 80% of our immune system resides, and kill off the good gut bugs that help maintain a healthy immune system.¹⁰

3.  Remove inflammatory foods.  The top culprits include sugar (all forms), flour, refined grains, processed foods, dairy, highly processed vegetable oils, like canola, soy and corn, and any foods to which you have a known allergy. Choose, instead, to eat anti-inflammatory whole foods. Yes, quality matters! A wide variety of unprocessed, nutrient-dense foods contain antioxidants and polyphenols that have anti-inflammatory effects. These include healthy fats, like olive oil, avocado and olives; dark leafy greens; organic, pasture-raised or 100% grass-fed and finished meats, including poultry and game; wild-caught fatty fish, like salmon and sardines; root vegetables; tubers; nuts and seeds.

4.  Shift your perception of “stress”. Your body does not know the difference between real and perceived stress. When we perceive everything—running late for an appointment, losing WiFi connection, a dud online date, or losing a job—as an urgent, five-alarm “EMERGENCY”, the body responds accordingly and pumps out loads of adrenaline and cortisol, keeping us in high stress mode. This is a recipe for a highly inflamed body.
Instead, take a step back and evaluate what is truly an emergency (for example, a sick child, a car accident) versus what may feel urgent but is not an actual emergency. This may require that you set healthy boundaries around your time, energy and priorities.

5.  Move your body every day. The key to healthy exercise is not too much, not too little. Exercise offers plenty of health benefits; over-exercise, however, does not—and can, in fact, contribute to inflammation. One of the easiest ways to move your body—and reduce inflammation—is to walk every day.

6.  Get enough sleep. Sleep is essential for immune health. Aim for 7 to 9 hours every night. Chronic sleep loss creates systemic inflammation in the body.

Sleep affects the body’s central stress response system: the hypothalamic-pituitary-adrenal axis, also known as the HPA axis. The three parts of the HPA axis include the hypothalamus (the forebrain; responsible for hunger, thirst and body temperature); pituitary gland (the master gland that controls all the endocrine glands in the body) and adrenal glands, two walnut-sized glands above the kidneys, that produce the stress hormone cortisol, as well as sex hormones, like estrogen and testosterone. Like a symphony, all three parts of the HPA axis work together to regulate your stress response, immune system, digestion, metabolism, mood and energy levels.

Chronic sleep deprivation can increase your risk of Type 2 diabetes (not enough sleep = higher blood sugar), inhibit proper wound healing and reduce cognitive function (poor reasoning skills and faulty memory).¹¹

In one study, men and women who participated in 7 days of mild sleep restriction (for example, sleeping 6 hours instead of 8 hours) experienced increased inflammation in their bodies, evidenced by elevated inflammatory markers, such as high sensitivity C-reactive protein and interleukin.¹²  Some studies also suggest that women may be more susceptible to increased inflammation from sle­­ep deprivation. Associated with diabetes, heart disease and arthritis, chronic inflammation may also represent a link between diabetes and cancer.¹³ 

Want to get a handle on taming inflammation, but not sure where to start?  Get valuable insight and guidance through Optimize Your Wellness, a one-time, video-only service that can help jumpstart your wellness journey. You will complete either an extensive Food & Lifestyle Review or a Comprehensive Wellness Assessment and receive my feedback via video within 48 hours.

Sources:

¹ medRxiv  Apr 2020
² Touch Endocrinology. 2020.
³ CDC, High Blood Pressure.
⁴ National Diabetes Statistics Report 2020
⁵  CDC, Heart Disease.
⁶  American Lung Association
⁷  JAMA Network. April 22, 2020.
⁸  Hormone Reset. 2016. Sara Gottfried, MD.
^{9, 10}  Alcohol Research. 2015; 37(2): 153–155
¹¹  Biological Psychiatry. 2008 Sept 15; 64(6): 538-40
¹²  Best Practice & Research Clinical Endocrinology & Metabolism. Oct 2010. Vol. 24, Issue 5, pp. 775-784
¹³ Journal of Diabetes Research. 2012, Art ID 789174