energy

COVID-19 lessons – Time to tune into yourself!

As we get back to our busy lives, what must we remember? To analyse our physical and emotional reactions at the end of the quarantine period. Why is this so important? Because this pandemic has worked as a catalyst for our internal blockages and biochemical imbalances! As though under a magnifying glass, we have finally been able to truly see our week points, our “loose ends”, all of which must now be addressed.

Have you noticed any changes in yourself? Have you noticed any shifts in your symptoms or conditions? Some of you may have started to feel better, because of the chance to sleep more, the opportunity to spend more time with nature, in the garden, more time to cook and to eat home-made quality food. If this is you, fantastic! Put together a list of your achievements and celebrate! Some of you, however, may have gone through the lockdown period slightly differently. Perhaps you have experienced an increase in panic attacks, maybe your digestive system has gotten worse, maybe you have developed cravings for certain food, your skin has grown drier, the list goes on. Does any of this sound familiar? Unless you actually had COVID-19 in which case your immune system underwent serious stress, you may have simply depleted your energy resources, leaving your body’s “weak points” noticeable. These could be emotional symptoms, gastro-intestinal issues, skin problems, joint pain, and many others. Can you relate to this? These shifts demonstrate that your level of stress resistance is low. The stress that we all, without exception, have recently experienced, has used up your low internal resources, minerals and nutrients, allowing any health issues that were previously under control, to now resurface and ask for attention.

Let’s do a quick self-check of the main symptoms that can indicate certain imbalances. Please take note of whether these symptoms improved or got worse during the pandemic period.

Quality of sleep (waking during the night, sweating during the night, nightmares)
Skin conditions (acne, dryness, redness)
Quality of stool (regularity, shape, colour, undigested food or mucus present)
Digestive health (heartburn, bloating, gas, heaviness after eating, cramps)
Headaches, migraines
Specific food cravings
Energy level (general level, changes during the day)
Reaction to certain food and drink (alcohol, coffee, fatty food, fermented food, junk food)
Muscle and joint pain
Mood swings, anxiety, tendency to depression

If any of these symptoms have become more noticeable, it is a good idea to start addressing them as soon as possible. We all understand that we cannot avoid the stress in our lives. Instead, we need to learn how to deal with it and ensure our bodies are physically able to do so. Any of the symptoms listed above need to be analysed and their real cause must be found and addressed. Is it malnourishment, dysbiosis, indigestion, hormonal or neurotransmitter imbalance, high inflammation, mitochondrial disbalance or even unaddressed primary reflexes? Or perhaps you have certain unresolved emotional issues and traumas that are supressing your immune system and are leaving you more vulnerable to stress? Once you know the real reasons, many things can be done to support your health in an individual holistic way in order to improve your overall wellbeing and to take your performance to a new level.

Together with Masha Muzyrya, holistic coach and energy therapist, we have set up an entire programme called REBOOT YOUR BODY & BRAIN. This unique experience will help you to address your “loose ends” and achieve health improvements across many different levels. Join us for our TOTAL RESET RETREAT from the 25^th of September to the 2^nd of October.

More information and registration here:

https://irinaschurov.wixsite.com/total-reset-retreat

Photo by: Martin Dawson on Unsplash

FIVE HIDDEN CAUSES OF ANXIETY AND HOW TO ADDRESS THEM NATURALLY

The current pandemic is a challenging period for all of us! The difficulties that arise manifest themselves in different ways, and each contribute to our general level of stress and anxiety. This is especially true for families with children or teenagers with different neurological conditions such as ASD, ADHD, neurodevelopmental delay and others.

In general, anxiety is an emotion arising as a result of tension, worry or fear, and manifests through certain physiological and biochemical changes in our body.

The current situation also plays the role of catalyst to our internal blockages and unresolved emotional issues! If you do not know how to process your feelings and probably have accumulated emotional stress, you are likely to experience higher levels of anxiety and fear. Long-term anxiety has a devastating impact on our life and increases the risk of developing any chronic conditions, including mental illnesses.

It is, therefore, very important to learn how to handle your anxiety and how to prevent its accumulation.

Multiple research has established a solid connection between anxiety, depression and eating habits, the microbiome. In real life too we can clearly observe the link between stable mental health and eating real, whole food. However, it is vital to remember that any dietary approach should be personalised to the individuals, there is no ‘one-size-fits-all’ approach.

That being said, there are, of course, certain universal rules that apply to everyone. You are probably familiar with them, but it is good to remind ourselves once in a while. Avoid sugar and any processed food, avoid alcohol and caffeine, drink plenty of water, eat diverse food of good quality, eat nutrient-rich food, ensure your menu includes plenty of vegetables, fruit, protein and good fats, and eat as much organic, seasonal and local food as possible. Simply implementing these few rules will already help a great many people reduce their anxiety.

There are, however, hidden origins of anxiety and mood swings that you may not be aware of. In fact, many people experience a combination of several of these root causes, resulting in their anxiety. THE AIM OF THIS ARTICLE IS TO HELP YOU TO DETERMINE YOUR PERSONAL, OPTIMAL ANTI-ANXIETY FOOD SOLUTION.

Let us have a look at five, not very obvious, contributors to anxiety and discuss a possible solution for each one.

Food sensitivities or intolerances could be a contributing factor to your anxiety, causing emotional disbalance. Such reactions to certain food that sometimes go completely unnoticed, trigger an inflammatory response and provoke a histamine reaction. Histamine plays the role of neuromodulator and regulates certain neurotransmitters like serotonin, acetylcholine, norepinephrine. Furthermore, gluten sensitivity can limit the level of serotonin in the body.

In this case, it is advisable to know your food sensitivities. If you notice signs like a rash on the body, cheeks or ears, headaches, excessive gas, bloating, cramps. nausea or stomach pain, you can either undergo a food intolerance test or try to identify which food could be provoking this reaction yourself. Notice that the reaction can come 2-3 days after consuming the food, even very healthy food like chia seeds, spinach or almonds. In case you are unable to simply identify the triggers of your symptoms, try eating different food in small quantities only, rotating the food all the time so that you minimise the presence of food to which you are sensitive in your body. It is advisable to do plan your menu in advance and record any symptoms you experience.

Digestive issues and especially leaky gut have been linked to anxiety and other mental conditions. First of all, undigested gluten (glutomorphines) and undigested casein (casomorphine) cross the damaged intestinal wall and gain acces into the blood stream impacting our brain and emotional state. Furthermore, dysbiosis or presence of pathogenic bacteria, yeast and parasites cause the production a whole number of toxins that have a direct impact on our brain and behaviour. Additionally, healthy gut microflora produces 80% of our serotonin and 50% of the dopamine in our bodies, directly affecting our mood and anxiety. Furthermore, anxiety can be caused by hormonal imbalances, which can be linked to low levels of or sluggish bile flow and the body’s inability to flush out hormones efficiently. Therefore, digestive health impacts our levels of anxiety in multiple ways.

In this situation, you could try eliminating gluten and casein from your diet at least for 2 weeks and see if you feel any difference. If you notice a positive dynamic, it is advisable to address leaky gut issues. This can be done by following the GAPS diet where eating plenty of meat stock, protein and healthy fats allows for the reparation of the gut wall. In some cases, glutamine-based supplements can also be used for this reason.

To improve gut microflora, you can take multi-strain probiotics and start to including fermented food and drink like sauerkraut, kimchi, kefir, miso etc into your diet. Sluggish bile can be addressed by eating bitter herbs like dandelion greens, parsley, mint, cilantro and milk thistle. The more bitter, the better! Apple cider vinegar and lemon juice are known remedies for normalising gallbladder health and salads of cucumber, celery, radishes, artichokes would also help to maintain the healthy state of both the gallbladder and the liver.

Sex hormones have a direct impact on anxiety levels as estrogen is involved in the stimulation of serotonin and has a positive effect on our mood. Whereas progesterone, on the other hand, can have a depressing effect and is associated with anxiety. For balanced health, we need to find a balance between these two hormones. Unfortunately, we now often see the dominance of estrogen due to low levels of detoxification of this hormone from the body, high levels of toxic xenoestrogens from the environment and low levels of progesterone caused by diets low in progesterone promoting food.

As for nutrients and minerals, estrogen is associated with the mineral copper. Some people accumulate a high level of copper as they may have high exposure to copper from the environment (copper pipes, pots and pans). Some food is rich in copper, for example, sunflower seeds, cheese, avocado, walnuts, cashews, almonds, mushrooms, kale, spinach, quinoa, buckwheat, spirulina and coconut. At the same time zinc is associated with progesterone. For balanced hormones and a balanced mood, zinc needs to be in balance with copper. So, zinc – containing food needs to be a part of the diet, for example, pumpkin seeds, eggs, red meat, sea food and asparagus. Therefore, if you bake a lot with almond based flour and eat avocado, which seems to be a very healthy eating approach, you can easily have high copper in your body, adding to your anxiety. Therefore, checking the level of minerals in your body and eating a diverse diet is very important.

Our ability to handle sugar is another interesting factor that can impact our anxiety. When you eat sugary or easy carbohydrates, you are not only depleting your body of nutrients, but you are also experiencing a “sugar roller-coaster”, which is associated with anxiety and mood swings. This happens because changes in blood sugar impact the adrenal glands that produce the stress hormone cortisol.

To avoid such an effect on your anxiety and mood, it is important to avoid eating sugar, processed food and ‘white food’ (white flour, rice, bread, and so on), which are full of empty calories. Instead, focus on real, whole food with a low glycemic index like complex carbohydrates (brown rice, whole grain bread) and high in fibre and nutrient-rich food (vegetables, legumes). It is important to eat protein with every meal and have a good, balanced breakfast every morning.

An imbalance in neurotransmitters has a direct effect on our brain chemistry. If you miss important nutrients, the building blocks of neurotransmitters, and amino acids, you will be unable to produce enough of these molecules, which actually carry and balance signals between neurons, and other cells. As a result, you can find yourself prone to feeling anxious and agitated. The main neurotransmitters that play a role in anxiety are GABA (gamma-aminobutyric acid), serotonin, catecholamines and endorphins.

GABA is a calming neurotransmitter, which when in low levels, is linked to anxiety. Serotonin is a ‘happy hormone’ and is associated with feeling good, calm and positive. Therefore, low levels of serotonin also contribute to anxiety. Catecholamines (adrenaline, noradrenaline, dopamine) are produced and used in our body in response to stress. If you experience high levels of stress, you may be depleted of these essential neurotransmitters and therefore, feel low motivated and even somewhat depressed. Endorphins help us to reduce physical and emotional pain, feel pleasure and enjoyment. Low levels of endorphins could contribute to sugar cravings, higher emotional pain and anxiety.

Note that food is an essential source of nutrients for our brain chemistry. Protein provides amino acids and vitamins and minerals play the role of cofactors, which are necessary for building neurotransmitters. However, if you deal with extra stress and your diet and lifestyle cannot, at this stage, help your management of additional anxiety, short term supplementation of specific amino acids could be considered. Talk to your nutritionist about such a possibility.

As you see, many different factors can ‘feed’ your anxiety. I really hope to encourage you to become an expert of your own body and brain by observing, monitoring and analyzing your own symptoms and introducing certain changes. You are ‘the master’ of finding your personal optimal anti-anxiety food solution! If you continue to educate yourself through different holistic experts, explore and experiment, you will be improving your health to no end.

Please remember that I am happy to answer any possible questions. Do not hesitate to contact me at www.liveright.eu

Photo by boram kim on Unsplash

GET ON TOP OF YOUR WELL-BEING IN 2020

Dear friends,

The second month of 2020 is already upon us!!! Where has the time gone? I truly hope that this new year brings all of us plenty of interesting developments, exciting experiences and findings.

We all know that in order to enjoy life, to be alert, to be able to relax and be in top form for top performance, we need to be in good health. This means that we need to be able to switch from a state of stress, which, despite general opinion, is a state vital to survival and the achievement of goals, to a relaxed state, when we can enjoy the small things, wind down and restore our energy. The balance between being stressed and relaxed is very important. Only when we achieve this balance, will our level of adaptability be good enough to respond and adjust to the different external factors and stressors around us.

Interestingly, OUR LEVEL OF ADAPTABILITY TO STRESS AND, CONSEQUENTLY, OUR ABILITY TO RECOVER, HEAL AND REGENERATE DEPENDS ON OUR LEVEL OF INTERNAL ENERGY, WHICH IS PRODUCED BY MITOCHONDRIA.

The mitochondrion is an organelle that is present within all of our cells and produces energy. It is our “power station” on an individual cellular level. It has been estimated that a human body contains 10 million billion mitochondria! Wow, what a number! They are our batteries, providing us with the energy to live, perform, reproduce and create. This organelle has its own DNA and is of microbial origin. It is an astonishing thought, but a long time ago, mitochondria were independently living bacteria!

Mitochondria provide our cells with energy through a process called cellular respiration. Interestingly, if we should require more energy, the number of mitochondria will increase to meet our cell and body requirements. Of course, the quality of our life, our wellness and ability to recover and heal heavily rely on a sufficient level of energy. Therefore, OUR GOOD HEALTH DEPENDS ON THE HEALTH OF OUR MITOCHONDRIA, that support cellular communication and play a crucial role in the body’s ability to adapt to stress.

Research also shows that mitochondria play a role in a cell’s defence mechanism. When our bodies experience a major issue, such as a chronic disease, the mitochondria can switch from their roles as power stations to a specialised state to fight off the danger in question. In this case mitochondria produce much less energy so that the bug or virus (potential threats) can’t access that energy and use it against the body. This is why, when we are not well, we experience fatigue. The key thing, however, is when, for some reason, our mitochondria stay in this state; when the cell’s response to danger finds itself stuck in defence mode rather than its normal energy producing mode. In such cases we become unable to recover or heal effectively and are suddenly very vulnerable to any additional stressors.

The good news is, however, that NOW WE CAN MEASURE OUR BODIES’ ABILITIES TO ADAPT AND PRODUCE CELLULAR ENERGY. With the Heart Rate Variability (HRV) test, which takes no more than 5 minutes to undergo, you can find out if your body is operating at its optimal capacity and if it is able to regenerate, or if you perhaps need to be helping your body to improve its adaptability function.

The big question is HOW TO BOOST YOUR ENERGY AND OPTIMISE YOUR BODY’S ADAPTABILITY? There is no one simple answer, as the solution will always depend on your personal situation and your personal health conditions. However, very often people benefit from a personalised detoxification programme. Such a method allows us to get rid of many toxins that are blocking the metabolism, allows us to minimise the number of bad bacteria and yeast overgrowth interfering with our gut health, and it give us a healthy energy boost on a cellular level. Note that the level of detoxification needs to be carefully chosen as your body need to have enough energy and resources to go through the cleansing process.

This is why my colleague Masha Muzyrya, Holistic Coach and Energy therapist, and I, have decided to help you in this process and have organised a special TOTAL RESET RETREAT. It is so much better for you to experience this cleansing process together with others, rather than simply reading about it! It is an opportunity for you to be practical and to make visible progress in your wellness with the support of two professionals and a group of equally motivated individuals. Join us for a week-long holistic, science-based and fully guided programme of personalised detoxification, which will lead to sustainable and long-lasting improvements in your wellness.

So, what are the next steps?

Contact me for your HRV test!
Register for the Retreat! You can find more information and sign up here:

https://irinaschurov.wixsite.com/total-reset-retreat

Should you have any furthere questions, please let me know!

Have a great month!

Irina

Photo by Agnieszka Boeske on Unsplash

SET UP YOUR SUCCESSFUL DAY IN THE MORNING

“My morning is absolutely hectic!”

“I do not have any time in the morning to do any extra things. It is just impossible!”

“We run as chickens in the morning, everyone is stressed out and I just keep thinking how to don not forget something and leave home at time for school and work.”

Does it sound familiar to you? Do you experience the same challenges in the morning?

Many people I work with and coach often express this exactly opinion. However, our morning routine is VERY IMPORTANT as it is setting up our energy, metabolism and attitude for a whole day! Our morning is a gate to our success or failure during a whole day.

You probably heard many times that all successful people have a certain routine in the morning that they follow religiously as they perfectly understand that only this way, they can achieve much more during their day and therefore during their life.

So, this is true for everyone. And it is especially important for our children who are sensitive to many things, have variety learning and developmental challenges and differences. Just think about it!

Children often afraid of the unknown things. This can be new food on their plate or moving to a new class or school. So, then more predictable their morning is, then calmer kids will be. Their morning will be less stressful, more nourishing and encouraging and therefore, more productive.

What the morning routine could looks like?

Waking up to a nice energising music. During wintertime you may consider a light lamp that mimics sunrise that helps the body receives enough light to build a biochemical response to ease the waking up process.
Having a glass of water on empty stomach (lemon water is better) will help further to wake up body and importantly, the digestive system. You can prepare it from the evening. Put it on the bed side table that you and child remember it.
Washing and brushing teeth can be a challenging process for some children. You can do it together with your child. It will be more fun; you can show her how you do it and lead by example!
Stretching exercise, small jumps together around room, dry brushing for 2-5 mins will help further wake up the body, increase blood and lymph circulation, prepare digestive system to work.
Breakfast is very important! It sets up the glucose level in the blood and provides energy to our kids that they can better focus and concentrate in the school. It should contain some protein! Avoid sweet, processed food! Porridge, home-made granola, eggs, whole flour pancakes, seeds, nuts, home-made yogurt or smoothie, all these will provide a variety of essential nutrients that provide stable energy level till lunch time. But how you eat your breakfast is very important as well! Spending some time together around table, allowing your kids to make some certain choices are empowering practice. For example, your child can choose what he wants to sprinkle on top of his porridge today: fresh berries, raisons, chia seeds, crashed almonds… Choice is her! Making positive associations between food and activities helps child to accept food you propose, recognize the value in it and setting up his intention toward activities. For, example you can say that porridge helps to do math’s test faster or smoothie helps to play football better.
Eating together even for 10 mins and talking about a day ahead in a positive way, sets up the right attitude, wining mindset for a whole day. You can diffuse some peppermint or cinnamon essential oils (motivation blend) in the room during the morning. Highly sensitive children especially will positively respond to this.
Dressing up can be a challenge as well. If you discuss and prepare things child will wear from the evening, would help to avoid uncertainty and conflict in the morning.
Check all things that child needs to take to school. Together you can create the check list that can be colorful, descriptive and very visible as you child likes. You can put it on the door and before she lives the house you can together check if you have everything with you.

To implement such routine that takes 40-60 mins needs some practice and patience. But once you and your child master it, you will see enormous benefit of it. So, holiday season can be an excellent opportunity to start to practice it, implement some element

Any routine brings comfort and consistency to a child’s life, reducing number of micro-stresses l and increases a level of performance. Knowing what comes next, helps your child to reduce anxiety and boost self-confidence.

With a routine, a child will learn what she is supposed to do next and start doing it by her selves, gaining independence and get better with her time management. The visual plan of the morning routine or morning routine chart may help to some kids to move through the morning.

Here three tips how to start to implement this routine in your life:

Prepare many things from the evening:

- What to wear
- What to eat (soaking porridge, making butter for pancakes and so on)
- Prepare main things for the lunch box

Get up at least 30 min before children to set up your own positive intentions for a day, do your affirmations, to have you me-time, do your meditation.
If you feel frustrated at some point and want to yell, you rather whisper and talk very quietly. This will help you remember to use a calm voice rather than raising your voice or yelling. This will help to keep anxiety under control and it would have much bigger impact on your child.

I hope you get some ideas how to create a calmer and more productive morning routine that will lead a whole family to a successful day.

However, it still may be a challenge for parents who have kids with Autism. These families are facing another level of complexity for everything. Recognising this, I would be happy to assist anyone who needs an extra help.

Please, contact me for more details: irina@liveright.eu

DID YOU GET ENOUGH VITAMIN D THIS SUMMER?

You are probably already aware of the many important roles the ‘sunshine vitamin’ plays in the human body, including the maintenance of healthy bones and teeth, facilitating healthy immune and nervous systems, supporting cardiovascular health, regulating insulin levels and numerous other functions. However, you may well be surprised to discover that Vitamin D is also very important for our gut to be healthy and for the quality of our sleep. Research has shown that Vitamin D deficiency can alter the intestinal microbiome (Ref. 1). Interestingly, Vitamin D supports certain types of bacteria that produce B Vitamins, which are in turn absolutely vital for our well-being.

Furthermore, together with Vitamin B5, Vitamin D creates the precious neurotransmitter “Acetylcholine”, which allows the body to fall into deep quality sleep, which, in turn, affects our focus, concentration and learning abilities. Therefore, if, for example, your child has just returned to school after the holidays but already feels a lack of concentration and wants to stay in bed longer than usual, let them play outside as much as possible while the weather is still good! Let them absorb as much Vitamin D as they can, which for some reason they were unable to get enough of during the summer. It may well be that simple! Spending more time outside will improve their levels of Vitamin D and, as a result, improve their quality of sleep and, therefore, focus and development. And remember, skin type does matter! Children with darker skin create Vitamin D at a slower rate and putting sun cream on their skin is not recommended at all.

Recent studies have suggested that the majority of people experience Vitamin D deficiency (Ref. 2). Our bodies are unable to store a lot of Vitamin D as it breaks down quite quickly, meaning that our stocks can run low, especially during the winter.

Think about a bear who eats as much food as he can during the summer months, creates plenty of Vitamin D, and then climbs into to a hole and hibernates throughout the entirety of winter. During this period the bear’s body adapts dramatically to the season by lowering his metabolism so that he does not spend too many calories, essential nutrients and hormones, including Vitamin D. Some vitamins like B Vitamins are made internally as they cannot be stored and need to be produced regularly. For this reason, the microbiome provides a “metabolic match” for the bear, keeping him asleep for 6 months.

Unfortunately, people have learned how to ignore seasonality, by spending lots of time inside with electricity, air conditioning and so on. We think we no longer need and no longer depend on sunlight. We, therefore, often abuse our circadian rhythms and, from the body’s perspective, we live in constant winter. This is precisely why we experience chronic Vitamin D depravation and chronic sleep problems, leading to numerous other chronic conditions. Furthermore, Vitamin D is made in our skin cells from cholesterol, which we have been desperately trying to lower in our bodies because of its ‘bad’ reputation. Unfortunately, if you do not have enough cholesterol in your body, you can not produce enough Vitamin D either.

Ultimately, if your child or you are experiencing morning fatigue, or restless nights with lots of tossing and turning in bed, or even wetting the bed or expressing loud vocalisations, please, consider checking your Vitamin D and B Vitamin levels. Both of these nutrients are essential for a good night’s sleep.

Have more sunshine in your life! Spend more time outside and allow yourself and your children to enjoy enough quality sleep!

Ref. 1: https://www.ncbi.nlm.nih.gov/pubmed/27515213

Ref. 2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/

CAN YOU READ YOUR SYMPTOMS?

Do you ever experience random headaches or migraines? Do you ever feel as though your tongue is swelling when you eat certain food? Or maybe you have skin rashes, eczema, diarrhea, itchy eyes, runny nose or congestions? When noticing such symptoms, many of us simply assume them to be seasonal allergies or caused by other minor reasons. However, one of the explanations behind such symptoms can be a condition called histamine intolerance.

What is Histamin Intolerance?

Histamine is a natural compound that can be found in different food containing the amino acid “histidine”. In addition to this, however, it is also an important amine produced by different cells of the immune, gastrointestinal and neurologic systems. Histamine is actually a signaling molecule that communicates information between cells and receptors in the body, stimulating many different processes.

A few other Histamine functions:

It is an element of the immune system and the body’s inflammatory reaction, making it a part of our protective mechanism against infection, insect bites etc.
It also works as a neurotransmitterin the brain and controls the sleep-wake cycle.
It regulates physiological functions in the gut and the production of gastric acid.

In a healthy person, once histamine has done its job, it is broken down by certain enzymes. In some cases, however, the body may be unable to deal with the histamine that it has generated or consumed. The enzymes may not be able to break down the molecule for a number of reasons, such as genetic mutation, reduced amount of enzyme activity, nutrient deficiency or simply an imbalance between the consumption of histamine-rich food or food that naturally blocks enzymes.

Interestingly, one of these important enzymes called DAO is produced in the gut. So, if intestinal function is compromised there may not be enough DAO to degrade the histamine normally. This is why, very often, people who have an issue with their gastrointestinal systems are also prone to other symptoms representing histamine intolerance.

Nowadays, it is also becoming evident that children with autism have a tendency towards histamine intolerance. Because the brain has cells that trigger the release of histamine as a response to neurotensin, this can cause autoinflammation leading to headaches, ‘brain fog’, and other neurological symptoms so often associated with ASD.

Note that histamine intolerance is not a true food allergy since it comes from the body’s inability to clear the cumulative buildup of histamine. Because of this, the symptoms may not be immediate and it may, therefore, be difficult to identify a particular food as the trigger. As the mechanism of histamine intolerance is different from any food allergy and is not mediated by antibody IgE, a standard allergy test will not able to recognise it.

If you think you may have histamine intolerance, a food diary is the essential tool necessary for exploring this possibility further.

You need to monitor the following:

Food rich in histamine
Food releasing histamine
DAO enzyme inhibitors such as alcohol, tea (black, green, mate), and various energy drinks

Food rich in histamine:

Fermented food: sauerkraut, kombucha, fermented dairy including yogurt, kefir, sour cream, soy sauce, fish sauce
Vinegar and Vinegar-containing food: pickles, olives, mustard
Cured meats: bacon, salami, hot dogs, sausage
Aged, dried, jerky, smoked and less fresh meat and fish, as well as anchovies and mackerel
Aged cheese
Nuts: Peanuts, walnuts, and cashews
Vegetables: avocados, mushrooms, aubergine, spinach, and dried tomatoes and tomato sauce
Dried fruit and citrus fruit
Long/slow simmered and roasted food: such as bone broths and pot roasts
Fermented alcohol: wine, beer, brandy, port, sherry, rum, champagne
Probiotic supplements

Food releasing histamine:

Bananas
Chocolate
Alcohol
Milk
Nuts and peanuts
Fruit: Papaya, Pineapple, Strawberries
Tomatoes
Shellfish
Artificial preservatives and dyes

If you notice a correlation between the consumption of the above products and your symptoms, I would suggest:

Trying a temporary low histamine diet.
Working on supporting and strengthening your immune system.
Working on your gut health.
Look into supplement support with your practitioner.
Adjusting your cooking methods to lower the levels of histamine in your food (cook your broth for a shorter period of time, avoid slow cooked food, eat fresh meat instead of frozen and avoid leftovers).

Should you have any questions or feedback, please email me your comments!

Irina

Photo by Alex Guillaume

“UNDIET” YOURSELF THIS YEAR AND GO WILD!

At the beginning of each new year, many people set themselves a variety of objectives, such as aiming to follow a specific diet as a part of their healthy eating plan. This is a wonderful initiative! Have you tried it before? Which particular diet did you try adopting? Vegan, Keto, Raw Food diet, Intermediate Fasting? Let me know how it went! The trouble is that many people give up on these resolutions very quickly, determining the specific diet attempted to be ineffective and seeing no point in continuing with it or trying it again. However, the truth is that the diet in question may not work for you simply because it is not the right eating pattern for your body at this current moment in time.

Each diet addresses specific health issues or eating needs. It is, therefore impossible to decide which specific diet you may need and how long you should follow it, without first understanding your own symptoms. Once your body’s needs have been addressed, the eating plan should be adjusted accord to your personal response. However, if you were to explore all the different diets, you would notice one factor common to them all – each diet suggests replacing eating rubbish with eating real food! This fundamental principle of eating healthy is encoded deep in our human genetics.

Therefore, today, I would like to share with you a very simple 7-step solution that will help you improve your health without needing to adopt any particular diet. So, here is your Healthy UNDIET Guide to fundamental and essential changes for the better!

“Eat real” as much as you can!

Simply do not buy any processed food, including sauces, biscuits and tinned products. You can start gently, reducing little by little, and eventually aim to eat 100% whole food that you know was made in your kitchen! This will help eliminate any unwanted components, that happen to be toxic, from your body and raise awareness about food and its nutritional value.

“Eat wild” and organic as much as possible!

Nowadays we mostly eat modified food that looks good and tastes better, but that, unfortunately, has lost many of its healing properties and contains fewer nutrients. For example, wild blueberries are much smaller and less sweet than big, commercially produced berries. However, despite their lesser size, they actually contain more useful micronutrients!

Drink more water!

This sounds very easy, yet, how many of us drink at least 2 litres of water a day, especially during the winter? Water is essential for the digestion, detoxification, energy level maintenance, healthy skin, blood pressure control and so much more.

Eat slowly and chew better!

Digestion starts in your mouth. Make sure you swallow properly liquified food. Even when you eat soup, do not rush and take your time ensuring that the enzymes from your saliva have had the chance to do their job in the oral cavity. This way you will also experience more flavours, textures and smells from the meal you eat, allowing you to enjoy it more!

Eat diverse food!

Any single food doesn’t contain all the essential nutrients that we require for health and well-being. Therefore, by eating a diverse, balanced, multicoloured range of ingredients, you can consume the necessary amount of micro-elements for normal body function.

Take a deep breath before you eat!

When you do diaphragmatic breathing 5-10 times before your meal, you reduce your level of stress, improve your digestion and increase your metabolism. Simple, but so powerful.

Stop counting calories!

A calorie is not a measure of health. The quality of the food consumed sets up your metabolism and is much more important than calories. It has been shown that counting calories can actually increase your appetite and cause weight gain.

Therefore, follow these 7 practical steps and let me know how they go! They may take some time to take effect, and that is OK. Work on them one step at the time and be patient! The aim is to live a rich and fulfilling life without any restrictions and to enjoy your food every day.

Please, do not hesitate to contact me for more information, advice or consultation.

Photo by Peter Wendt

Irina

PREPARE YOUR IMMUNE SYSTEM FOR THE WINTER SEASON

Finally, the season of runny noses, colds and flues has arrived! Children and adults with compromised immune systems have already been busy sneezing and coughing. Some people say that this is entirely normal behaviour for this time of the year, I, however, disagree with such an opinion. It is never “normal” for either our kids or us, adults, to be constantly sick and to have to see a doctor on a regular basis. We should aim for approx. 1 – 2 colds per year with a fleeting 2 – 3-day period of symptoms characteristic of being unwell, in order to allow our immune systems to boost their strength and train to fight potential infections. But, how can we prepare our immune system for the winter season, so that we all have a better defence mechanism and are able to recover painlessly and quickly?

Here is a list of appropriate measures to be put into place to effectively and safely boost our immune systems.

Start with an “immune supporting diet”

This approach is based on good quality, home-made and diverse food. All additives, preservatives, and sugars deplete the body of its essential micronutrients, all the while simply adding stress and toxicity. In fact, research has shown that sugar can directly suppress the immune system! Furthermore, you must be aware of your food intolerances and allergies. In some cases, you may eat very healthy food, but which does not agree with your body and can cause an inflammation that weakens your immune system. Provide your body with plenty of vegetables, whole fruits, nuts, seeds, legumes, eggs, fish and meat. Increase your dose of warm, cooked, comfort food that is easy to digest, such as soup. This will save you the energy your body needs for effective defence. Consume garlic, onions, ginger, turmeric, hot chilli, other very anti-inflammatory spices on a daily basis, and help your immune system grow stronger.

Check the status of your microflora

Our microbiomes and digestive systems provide us with the first and tremendously important level of defence. They protect us from the majority of toxins, bacteria and viruses! 80% of our immune system is located in our gut, therefore, if you notice that you or your child are experiencing some indigestion (undigested food, mucus in the stool, bloating, gas, pain) or issues with stool (constipation, loose stool, diarrhoea), you should start addressing this immediately. General multi-strain probiotics can be used to support your gut and, of course, fermented food and drink like natural yogurt, kefir, sauerkraut, kimchi, tofu and many others, will make a huge positive difference once introduced into your life.

Control the level of stress suppressing your immune system

Elevated levels of stress hormones are linked to low immunity. Any anxiety, extra pressure, lack of sleep cause not only poor concentration, focus and slow academic performance, but also lead to a weak immune system. Therefore, the balance between academic work and exercise, physical activity and quality time together with your kids and friends is essential to your health. Please, do not forget to create a “NO electronics zone” when you spend time with your kids!

Sleep is essential for a healthy immune system

We all need sufficient amounts of sleep during which our body is detoxified, restored and healed, a topic we discussed in great detail in my last article (link). Throughout the winter we need to respect our body clock as much as possible and go to bed earlier. Setting up an evening routine to prepare your children and yourself for a good sleep is very important! Healthy warm drinks like non-dairy golden milk (add turmeric paste, cinnamon, honey etc. to a milk of your choice but preferably non-dairy) or stewed apples with honey and cinnamon can be a good snack before bed. Epsom salt baths, lavender oil in the bedroom, a nice book and a hug can provide lots of positive calming sensations for a good quality night’s rest. Remember to turn off all electronic devices and lights, particularly the blue ones, for the night!

Note that, fever helps our bodies to fight infection

This means that, the moment you notice a small rise in your own or your children’s body temperature, you should not directly reach for medicine. Let us allow the body to do its job – fight infection! The immune system works more effectively at a high body temperature, meaning that by suppressing this effect, we prolong the period of illness. Only when you see that your temperature has grown higher than 38.5 C⁰, should you help your body cool down. It is better to do this by way of natural remedies like apple cider vinegar (ACV). Our grandparents always employed this approach to cool down our parents – soaking a soft cloth in water diluted ACV (1:2) and placing it over the patient’s forehead. If the body temperature is very high, you can create a wrap for the entire body; vinegar will “draw out” the heat. You can repeat this process a few times until the person in question is finally better. Drinking plenty of liquid, including chicken broth, infusions, teas and water, help control fevers as well.

Supplements, herbs and essential oils can be life savers

Think about some food based, good quality supplements that may be necessary throughout the 2-3 months of winter: fish oil with vitamin D, Juice Plus, Elderberry and Echinacea Syrup. I would, however, recommend consulting a naturopath or a nutritional therapist about supplements as they need to be individually selected. Eucalyptus oil, tea tree, lemon, oregano, peppermint oils could all help with cold symptoms and generally support your immune system.

Plenty of approaches can be applied to help yourself and your child enjoy a fantastic, healthy winter season, full of joy and fun, rather than sick beds. Have a wonderful November!

I am looking forward to you feedback!

Irina

Photo by Til Jentzsch on Unsplash

SET YOUR INTERNAL CLOCK FOR GREAT WINTER SEASON

I am sure you have noticed that our days have been getting shorter and that we now experience far less sun light exposure. At this time of year lots of people start to undergo a form of seasonal blues, lack of energy and emotional slumps. People who are especially sensitive to such changes of environment can sometimes be diagnosed with Seasonal Affective Disorder (SAD). Of course, children who experience troubles with learning, concentration, sensory issues and emotional challenges will be even more susceptible to lack of day light. For example, it was shown that deficiency of sun light can potentially lead Asperger’s children to have low self-esteem, feel disappointment, isolation, mood swings and a lack of motivation. Consequently, while everyone feels the shortage of light exposure, we all tolerate and adapt to it in different ways.

From a biological perspective, as the seasons shift, our bodies experience certain biochemical changes, which are absolutely normal! Although humans aren’t as seasonal as animals and we do not hibernate in the winter, environmental changes have a clear impact on our biology!

Our master clock, located in the hypothalamus, responds to light by secreting certain hormones such as serotonin, which helps the body to feel awake, alert and satisfied. When it is dark, serotonin is converted to melatonin, making the body feel sleepy. It is for this reason that lack of day light causes hormonal imbalance, leading to many troublesome consequences, including sleep disorders, behavioral problems, hormonal imbalances and stress. To summarise; HUMANS’ ARE VERY DEPENDENT ON LIGHT!

Have you noticed that during the winter we try to compensate for our low levels of serotonin by reaching for comfort food and eating lots of carbohydrates and sweets? This gives us instant but fleeting satisfaction, which passes quickly and leaves us with long-term consequences such as elevated levels of blood glucose, extra weight, irritability and insulin imbalance.

Here is a quick check list of typical signs of SAD:

Depressed mood, low energy during the day
Anxiety or irritation, not handling stress well
Feeling lethargic and sleeping more than usual
Difficulty to concentrate and focus
Preferring to stay alone, less socializing
Craving for easy carbohydrates and sweets
Feeling a need for a sunlight

So, how can we prepare for this year’s winter? Here is a short list of changes you can implement into your routine, to ensure you experience a pleasant and energetic few months!

1) BALANCED DIET

Research has shown that the Mediterranean variety of diet lowers our chances of depression. Therefore, make sure you focus on oily organic fish like salmon, sardines, trout, mackerel, anchovies and seafood. Small amounts of good quality meat, together with organic dairy products (if you tolerate them) and eggs also reduce the odds of developing depression. This way you can get your fat-soluble, and absolutely health essential, vitamins A, D and K as well as vitamin B12, which is individually associated with combating depression and anxiety.

Consume plenty of nutrient-dense food like leafy greens and multicolored vegetables, including a few starchy products such as sweet potatoes and beetroot. Nuts, seeds, beans and lentils provide many necessary microelements as well.

A healthy gut helps our body to adapt to any stress, including seasonal changes. So, do not forget to eat fermented food like yogurt, kefir, sauerkraut, kimchi, tempeh, kombucha, and many others containing active live cultures.

By eating easily digestible food, such as fermented food, gluten-free food, cooked vegetables, bone broth, you save your body lots of energy, which you may need for other activities.

Additionally, turmeric is a fantastic product! I always say this because it is always true, and, in this case, my comment is especially relevant as turmeric has been proven to help with depression symptoms. Other spices like chili powder, saffron, vanilla, cloves, sage, nutmeg and black pepper also help fight depression and get your mood and activities back on track.

Do not forget to indulge yourself with a small bit of dark chocolate. Not a candy bar or milk chocolate; I’m talking about high-quality, 85% dark of higher, pure cocoa packed with potent and brilliant antioxidant polyphenol.

Notice that if you eat all of the above and minimize the amount of sugar and easy carbohydrates, such as bread, cookies, etc. you traditionally consume, you will not gain extra weight!

Please, remember that any dietary recommendation you apply must be based on your own individual response and food sensitivity profile!

2) CONSIDER SUPPLEMENTATION

Fish oil supplementation is a good way to ensure you consume a sufficient amount of both vitamin D and Omega-3 fatty acids. The positive effects of EPA and DHA fatty acids and Vitamin D on brain health and general mood have been extensively demonstrated. I would, however, recommend checking your vitamin D levels with a blood test before increasing the amount of vitamin D you consume, as overdosing on vitamin D is not very healthy! Vitamin D is complementary with other fat-soluble vitamins (A and K) that work together for heart, bone, and immune health. You may consider supplementing them as well! Vitamin B12 may be another option to consider to keep your energy level and anxiety under control.

3) OTHER CHANGES TO IMPLEMENT

Go outside every day even if it is chilly and raining and try to expose your arms and chest to the sun (if it is not too cold) for a few minutes to top up your level of vitamin D. Spending time outdoors helps fight our internal inclination to hibernate, restoring our mood and energy levels.
Respect the natural day pattern as much as you can and make sure you go to bed earlier, as during the winter we need longer rest periods. No need to feel guilty for going to bed when you are tired! At the same time, make sure you maintain a steady sleep routine. Do not ingest any caffeine six hours before bed and avoid bright lights and screens in the late evening. Remember that even 5 minutes of white light can stop your melatonin production for 4 hours and can spoil the quality of your sleep.
Consider Light therapy. Simply choose a lamp that illuminates at 10,000 lux and filters all UV light and set it up in your bedroom. You can configure the light for the morning, at least 30 min before your alarm goes off, so that your body receives enough light to build a biochemical response to ease your waking up process. Keep the lamp around you for another 30-60 min in the morning. You can do another 30 – 60 min in the afternoon if you feel your body needs it but avoid such light exposure in the evening. SAD lamps emit strong light, so be careful not to look directly into the bulbs!
Look for other ways to improve your mood.
Enjoy sitting by the fire if you have a fire place or lighting candles during long evenings, to provide yourself with additional emotional balance and stability
Read an interesting book
Do your favourite sport or activity and don’t forget to find time to meet your friends.
Meditation if a very powerful tool for bringing depressive thoughts under control.
Saunas help many people feel better by warming up their body temperature.
Essential oils can provide good support for focusing, concentration and energy levels. Enjoy aromas of basil, lavender, bergamot, frankincense and geranium to lift your mood and energy.

Note that THE BEST RESULTS ARE ACHIEVED WHEN YOU IMPLEMENT COMBINATIONS OF THE ABOVE STEPS AS OPPOSED TO JUST ONE.

I hope this post helps you and your loved ones prepare for this traditionally melancholy season! By implementing these steps try instead to enjoy this time of year, and all the warmth, comfort, and pleasure it brings, instead of experiencing a lack of energy and concentration, depression and anxiety and a stagnation in all your activities.

Please, share your thoughts and feedback, send me your comments: irina@liveright.eu

Photo by Oliver Hihn on Unsplash

Flu Season – Lesson to learn!

It seems that the flu this season has been especially intense and many people I know have found themselves affected. If your influenza lasts 2-3 days, it is absolutely fine – simply a good boost to your immune system. However, if it lasts 2-3 weeks and possibly has some side effects, such as bacterial infection, this is not ideal at all. According to ECDC (European Centre for Disease Prevention and Control), flu activity this season has reached the epidemic threshold in 8 European countries (Ireland, Israel, Italy, Netherlands, Norway, Spain, Switzerland, UK) and is still increasing in northern, southern and western Europe. (1)

Interestingly, even people with a good immune system have suffered more than usual from the flu this year. This information confirms that all of us, now more than ever, need to focus on supporting our immune systems. Some people choose the flu vaccination while others go for natural prevention and natural remedies. The choice is yours! However, even experts suggest that flu shots may only be 10% effective (2). If the flu vaccine is helpful, why are flu symptoms getting worse and why does the number of affected people keep growing all the time?

I, personally, am a huge believer that only by building and supporting the immune system with food, herbs, essential oils and quality supplements, can we achieve great and sustainable results. Especially when it comes to our dear children! Some kids have already lost their lives to the flu (3). How unimaginably devastating is this for parents and relatives?

So, what is the best way to protect our children and ourselves from this growing issue? How can we improve our immune systems effectively?

It is important to understand that THE IMMUNE SYSTEM WORKS WELL WHEN OUR BODY IS BALANCED AND FUNCTIONS WELL, when our immune system doesn’t constantly need to be strained and battle against many different stressors. It means we need to control the level of stress in our lives, including the one caused by artificial light, EM pollution, processed food and our ecological and mental environment. Of course, FOOD PLAYS AN ENORMOUS ROLE IN SETTING THE BALANCE RIGHT AND IS ACTUALLY THE BEST NATURAL ANTIBACTERIAL AND ANTI-INFLAMMATORY RESOURCE. For example, garlic and onion, which have, for centuries, been known for their medicinal properties; oregano oil, which kills pathogenic bacteria and fungi without hurting beneficial bacteria; Manuka honey, which is famous for its antibacterial properties; green leafy vegetables, which are strong anti-oxidants and anti-inflammatory products.

However, in addition to this, we need to make sure that our body receives and utilises all the nutrients from the food we eat. It is important to recognise that EVEN WHEN WE EAT VERY WELL; MANY OTHER FACTORS PLAY A ROLE IN THE DIGESTION AND ABSORPTION OF MICRONUTRIENTS FROM FOOD TO OUR BODY AND CAN DRAMATICALLY AFFECT THE NUMBER OF VITAL MOLECULES THAT ARE DELIVERED TO OUR CELLS. Factors like the health of our digestive system, the number of good bacteria in our gut, levels of stomach acid and digestive enzymes, food allergies and sensitivities, conditions of the liver as well as many others, need to be taken into consideration! So, how do you know if the food you consume actually provides you with all the micronutrients necessary for your immune system’s support? HOW CAN YOU FIND OUT IF YOU AND YOUR CHILD HAVE A SUFFICIENT MICRONUTRIENT BALANCE?

My advice: listen to your body, take note any symptoms and make a list! Here are some possible symptoms for you to consider and to then contact me about for discussion:

Irregular stool (constipation or diarrheal)
Bloating after eating
Dry, itchy, flaky skin
Adult acne
Red cheeks, ears
White spots on nails
Coated tongue
Lack of confidence
Foggy brain, lack of focusing
Night sweats
Sensitivity to alcohol, tobacco smoke, household chemicals

If you are experiencing any of the symptoms listed above, I am happy to offer you a FREE Discovery Session to discuss, advise and to provide you with an effective boost to your, and your children’s, immune systems. Please stay warm and contact me: irina@liveright.eu