Nutrition. Vitamins. You.
Many Americans suffer from anxiety that impacts their daily lives. They frequently turn to medications to help boost their mood, but did you know that there are nutrients that can help, too?
Dr.Claire concludes her series by summarizing the most common digestive health issues that occur among many individuals.
Written by Dr. Claire Arcidiacono, ND IBS
For further questions or concerns email me at [email protected]†
Many people are confused by the difference between Irritable Bowel Disease and Irritable Bowel Syndrome. While it sounds like the same issue, that is not the case. Both are digestive conditions involving irritation and symptoms such as diarrhea, gas and bloating. While that may imply they’re the same, that’s not the case. Irritable Bowel Disease has more destructive symptoms than Irritable Bowel Syndrome. Irritable Bowel Disease causes inflammation and in some cases permanent harm to the intestines. It’s diagnosed using tests such as a colonoscopy. While Irritable Bowel Syndrome is classified as a “syndrome”. In most cases, Irritable Bowel Syndrome does not cause permanent damage to the intestines. It’s diagnosed by excluding other causes of the Irritable Bowel Syndrome symptoms. Irritable Bowel Disease increases your risk for colon cancer and Irritable Bowel Syndrome doesn’t typically affect cancer risk. While both can have systemic symptoms, this is more associated with IBD. We’ll be focusing on the digestive issues that can arise from having these issues. (1)
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Irritable Bowel Disease, unlike Irritable Bowel Syndrome is broken down into two sub-types, Ulcerative Colitis and Crohn’s Disease. Ulcerative Colitis involves ulcers and inflammation along the lining of the large intestine and rectum. Crohn’s Disease involves just the inflammation of the digestive tract in the small intestine but can extend to the large intestine. (2)
Symptoms of both Crohn’s and Ulcerative Colitis include diarrhea, fatigue, blood in the stool as well as abdominal pain and cramping. Both forms of Irritable Bowel Disease can cause a decrease in hunger as well as weight loss. While Irritable Bowel Syndrome has similar symptoms, there are some differences. For example, in both Irritable Bowel Disease and Irritable Bowel Syndrome there is often cramping, abdominal pain, gas, bloating and diarrhea. However, Irritable Bowel Syndrome can also cause constipation or rather than just constipation or diarrhea it can cause both. From a holistic prospective, we know that Irritable Bowel Disease and Irritable Bowel Syndrome are associated with leaky gut syndrome. As mentioned earlier Irritable Bowel Disease is also associated with systemic symptoms such as joint pain. This is not typically seen in Irritable Bowel Syndrome. (3)
Irritable Bowel Disease and Irritable Bowel Syndrome can both be triggered by similar conditions. While the exact cause’s for both isn’t known, there are some triggers. An immune system malfunction is an example of one possible trigger, especially in the case of Irritable Bowel Disease. This can be triggered because of a pathogen. Other possible triggers include dietary triggers such as food sensitivities. Stress is another trigger for both Irritable Bowel Disease and Irritable Bowel Syndrome. It’s well documented that stress can make Irritable Bowel Disease and Irritable Bowel Syndrome worse. It’s also well known that if you have one autoimmune disease, there is a propensity to develop other autoimmune issues. Certain medications such as non-steroidal anti-inflammatory medications can increase the risk of Irritable Bowel Disease and Irritable Bowel Syndrome. (4)
Both Irritable Bowel Disease and Irritable Bowel Syndrome can cause consequences if not properly treated. If there is long term inflammation with blood loss, it can lead to a person being anemic. If the inflammation extends through the intestinal wall, it can lead to things such as fistulas, fissures and toxic megacolon. Irritable Bowel Disease can affect other parts of the body including the joints, liver, gallbladder as well as the eyes. (5)
Because Irritable Bowel Disease and Irritable Bowel Syndrome are so similar, unless you see a doctor, you won’t be properly diagnosed. A stool test, blood work and a colonoscopy will be performed to determine your diagnosis. If you are in remission or having an active flare up, there are certain things that can be helpful during a flare up and other things to avoid during.
Studies show that eliminating any food allergies, sensitivities or foods that just trigger your symptoms can be helpful.(6) Reducing your stress has also been found in studies to help with both IBD(7) and IBS.(8) Castor oil packs have been found to help abdominal cramps and constipation associated with digestive issues. (9)
Probiotics have been found in studies to lower inflammation in the digestive tract, thus helping both IBD and IBS. (15) There are several herbs that can be helpful in working with the symptoms of both IBD and IBS. Aloe Vera has been found to be protective of the digestive tract lining especially in the case of IBD. (16) Slippery Elm is helpful in addressing the symptoms both IBD and IBS in studies. (17) A surprising study finds marshmallow helps the irritated mucus layer of the digestive tract which we know is often seen in IBD and IBS. (18)
Invite Health’s G.I. Maintain, L Glutamine powder and G.I. Rebuild can help IBD and IBS symptoms. L-Glutamine has been found in studies to help modulate the digestive tract’s immune system and can protect our overall gut health. This makes it a great choice for both IBD and IBS (19) Zinc carnosine has been found to lower the amount of gastric inflammation and injury making it helpful for the damage and irritation in IBD and IBS. (20)
If there is no flare up, you can use these products to help with moderate inflammation. Studies show that turmeric is helpful in reducing the inflammatory markers found in IBD (10) while it can help alleviate the symptoms found in IBS too.(11) Invite Health’s Biocurcumin 5 Loxin, Curcumin blend and Turmeric with Ginger are good products to assist with inflammation. Green lipped muscle has been found in studies to help moderate the immune system in IBD.(12) Invite Health’s InflamMune can help with the immune system like Green Lipped Muscle. Omega 3’s have been found to lower the inflammation found in IBD.(13) In fact, a study from Taiwan indicated an Omega 3 deficiency may worsen the signs of IBS. (14) Invite Health’s Fish Oil, bi omega, Krill Oil and Flax seed powder are good sources of Omega-3’s.
For more information on this topic please contact an Invite Health nutritionist for a free consultation about your lifestyle. Next week we will be talking about the difference between Diverticulosis and Diverticulitis.
Moon Milk The Perfect Sleep Remedy Created By Melissa Bistricer, MS, RDN Our remedy for a restful nights sleep is referred to as moon milk. Moon milk has nothing to do with worshiping the moon rather it got its name for helping to calm you …
Do you struggle with tossing and turning every night? Do you have trouble sleeping? Well learn more about exercise in relation to sleep today!
What Can Help You Get Over Migraines?
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Please see below for a complete transcript of this episode.
Hosted by Melissa Bistricer, MS, RDN
*Intro music*
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!†
*Intro music*
Melissa Bistricer, MS, RDN : [00:00:40] Hello and welcome back to another podcast here at InViteⓇ Health. Are you suffering from migraine headaches? I know that when I get a migraine, I just need to be in a dark room and sleep. This does impact my daily life. So you may think, how can you live your daily life like this? Well, lucky for you, today we’ll be talking a little bit more about diet and supplements that may be able to help you with your migraine headaches.† [00:01:04]
[00:01:05] My name is Melissa Bistricer and I am a registered dietitian. I am so excited to bring to you the nutritional aspect here at InViteⓇ Health. Nutrition, food for thought: here’s to a year of better habits, positive thinking, clean eating, and most of all, loving to yourself. InViteⓇ Health promotes an integrative approach in providing vitamins into your daily life to increase your quality of life. In conjunction with nutrient it is also important to learn and include other lifestyle modifications like nutrition, exercise and sleep. These practices with the use of vitamins will provide optimal benefits in your daily life. † [00:01:42]
[00:01:43] Now let’s get talking about the topic of migraines. Migraines are defined as headaches that are debilitating. They consist of severe throbbing pain and pulsing sensations in the temple area. There are different types of migraines and migraine symptoms as everyone experiences migraines in different stages. The most common type of migraines is migraines without the aura, which is no warning signs as when many migraine attack is going to start. A migraine with the aura is a warning sign. It appears that the migraine is going to start. The warning signs can be from sight, such as blind spots or seeing flashing lights. Evidence has suggested the possible cause of migraines can be related to a low serotonin level or hormonal imbalance. Migraine risk factors can be sex, age, family history, and other medical conditions such as depression, anxiety, sleep disorder, or even epilepsy. Side effects of migraine headaches can be exhaustion, nausea, vomiting and sensitivity to light, sound and sometimes even smell or touch. Triggers that are important to be aware of with migraines can be from hormonal changes from the menstrual cycle for woman, stress, foods, skipping meals, and weather changes. It is important to keep track of symptoms to try to prevent migraines from arising. Trying to avoid or identify triggers will help you to minimize headaches. Keeping a logbook of patterns and symptoms will help to use will help you to figure out the specific causes of the issue. Other factors are to manage stress with relaxation, such as meditation, yoga or mindful breathing. We also want to include eating a regular schedule diet, drinking lots of fluids and getting plenty of rest and regular moderate exercise.† [00:03:28]
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[00:03:30] Migraines are not preventable, unfortunately, and are thus far not 100% treatable either. But there are certain precautions you may be able to take to help reduce the symptoms. We will discuss specific foods to avoid and what supplements may be beneficial. Though generally we see migraines treated medically with nonsteroidal anti-inflammatory drugs, otherwise known as NDAIDs such as acetaminophen or Excedrin migraine with the added caffeine. Triptan drugs that are used act as an antagonist for 5-hydroxytryptamine receptors or other drugs such as opioids or corticosteroids. We know that NSAIDs can potentially hurt the liver and kidney in the long run. Opioids will deplete the body of folic acid, vitamin C, iron, potassium. And corticosteroids will deplete the body of beta carotene, B-6, folic acid, vitamin C, vitamin D, calcium, magnesium, potassium, selenium, zinc and melatonin. Therefore, it is very important that if you are taking any of these drugs that you make sure that you’re getting the sufficient amount of nutrients that may be depleted due to the prescribed drugs. These interventions are not the best alternatives, and you may want to consider trying to use a natural alternative with the diet and supplements.† [00:04:47]
[00:04:49] Natural interventions that can be beneficial for migraines is to adjust your diet to a no tyramine diet. Improving sleep, having a key self-care regimen such as meditation, massage, facials, chiropractor or sufficient exercise. And lastly, adding supplements such as CoQ10, Melatonin, Riboflavin and Magnesium to help provide relief in migraine headaches. Diet is an extremely important factor to try to eliminate the frequencies of headaches.† [00:05:17]
[00:05:18] A population based study was completed on caffeine risks for those with daily headaches. The conclusion resulted in dietary or medical caffeine consumption has a minimal risk factor for chronic daily headache onset. The recommendation is to limit caffeine intake to 1 to 2 cups per day, approximately 200 milligrams of caffeine daily. The dietary guidelines for Americans recommend having healthy eating habits incorporating as much as we can whole grains, increasing fruits and vegetables with a variety, limiting sodium intake to less than 2300 milligrams daily, trying to limit to skip meals, trying to drink plenty of water, and commonly follow a diet to help eliminate or prevent migraines to follow a low tyramine diet.† [00:06:03]
[00:06:03] What is a low tyramine diet? Well, tyramine simply just means a compound which occurs naturally in cheese and other foods and can cause dangerously high blood pressure if someone is taking a specific inhibitor. Though, a low tyramine diet is simply just eliminating cured, pickled, smoked, and processed meats. Examples of high tyramine foods that should be avoided to reduce the chances of getting migraines are sauerkraut, kimchi, pickled beets, pickles, and fermented foods such as tofu or miso. In a low tyramine diet you want to try to include as much as possible whole grains, eggs, fresh meat, fish, poultry, non fermented or pasteurized dairy cheeses like milk cream cheese or cottage cheese or cottage cheese. Other factors in a diet that may contribute to migraines can be nitrates, which nitrates are the preservation of foods such as hot dogs and deli meats and monosodium glutamate, otherwise known as MSG, used as a flavor enhancer in some Chinese foods and soups and phenylethylamine compounds found in chocolate, garlic, nuts, raw onions and seeds. It is important you test these foods out to assess if they are causing you migraines and taking further precaution. If they do cause you migraines to try to eliminate eating these foods. † [00:07:21]
[00:07:23] Let’s dive a little deeper now in talking about the nutritional supplements. CoQ10 is beneficial for cellular energy production is a highly active in areas especially the brain and can be depleted rapidly. A study was completed with a number of days with nausea due to migraine headaches and taking CoQ10 supplementation. Was seen to help to reduce the number of days with nausea due to migraine headaches. The American Academy of Neurology 56th annual meeting in San Francisco shows that CoQ10 may have benefits on migraines. Patients in the supplement group who experience migraines taking 100 milligrams three times a day of CoQ10 had less migraines in the three months of the study than those who took the placebo pill. † [00:08:05]
[00:08:07] Next is melatonin, levels can oftentimes be below, especially during a migraine attack. Clinical studies have shown improvement of symptoms and reduced attacks with taking melatonin. The Gail Academy has studied the therapeutic potential of melatonin in migraines. Current research suggests that migraines are responsible for a pineal circadian irregularity. Which is given melatonin normalize this to circadian cycle. Melatonin may have potential to play an important role in resynchronizing biological rhythms to a lifestyle and subsequently relieving migraines. The researchers state that the use of melatonin found is safe for people who suffer from migraines with fewer or no side effects at all.† [00:08:49]
[00:08:50] Riboflavin has been shown to be effective in preventing migraines with the ability to enhance mitochondrial energy production. Riboflavin, which is also known as B2. This helps with the cell growth, enzyme function and energy production. The data that has been study shows that Riboflavin has been effective for migraines due to patients with mitochondrial genetic abnormalities. Taking a high dose of riboflavin can help to reduce migraine attacks by about two attacks per month. A study was completed on individuals suffering from migraines given 400 milligrams of riboflavin per day. Headaches have been significantly reduced from four days a month to two days a month after 3 to 6 months of treatment. The intensity in hours did not improve, but the frequency of the migraines improved with the use of riboflavin treatment. † [00:09:40]
[00:09:41] Magnesium is an extremely important supplement which we have spoken about previously. Magnesium deficiency is linked to multiple processes. Implicating the migraine pathology can trigger cortical spreading depression, platelet aggregation and vasoconstriction. Specifically, studies have been completed on magnesium citrate the benefits of helping reducing migraine symptoms. There has been several double blind, randomized, placebo controlled trials that have shown efficacy of using magnesium to relieve headaches and leading accommodations to use oral magnesium to relieve headaches in several national and international guidelines.† [00:10:16]
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[00:10:18] With the use of supplements also comes the responsibility of changing your diet to eliminate foods that may cause migraines as well. As we mentioned, staying away from the high tyramine foods, nitrates, MSG and Phenylethylamine Foods, and also adding in supplements such as CoQ10, melatonin, riboflavin and magnesium into your daily supplement regimen. It is an integrated approach where nutrition and supplements are important to be modified together. So getting exposure can come in many different ways. My advice to you is to start to create a log of migraine symptoms. See what you’re having migraines from. Is it a stressful time? Is it some type of food you’re eating like deli meat or fermented foods? This way you can have a better idea. You can specifically relate if it’s stress, maybe you need to incorporate yoga or meditation into your daily life. If it was due to specific foods, you may want to adjust your diet, eliminating the foods and seeing if the migraine duration or frequency subsides due to the changing of your diet. Lastly, with the lack of symptoms, you can introduce supplements to help as well as discussed before beneficial supplements to help with the frequency can be CoQ10, Melatonin, Riboflavin and Magnesium. You can also go check out the products sold at invitehealth.com and if you have any further questions, you can always chat with myself as a nutritionist or any of our health care providers to assist you here at invitehealth.com or feel free to email me at [email protected] again that’s [email protected].† [00:11:48]
[00:11:51] I am Melissa Bistricer, RDN ready to share the knowledge to help you modify your lifestyle to live a happier, more successful life. I’m looking forward to continuing to provide you with educational podcasts and blog posts. Again nutrition food for thought: here’s to a year of better habits, positive thinking, clean eating, and most of all, loving yourself. Have a great day and tune in for the next podcast coming your way soon.† [00:11:51]
*Exist Music”
