Nourish Your Body: Final Tips

Continuing this three-part series about Nourishing Your Body, let’s take a look at some final tips:

Gluten

Gluten has been in the news and talked about a lot recently.  It is most well known for its role in Celiac Disease.  But gluten is beginning to be looked at more and more as the culprit of so many other conditions including multiple sclerosis and Hashimoto’s (an autoimmune condition affecting the thyroid gland).  Without getting too in-depth and complicated, I want to explain why and how gluten may cause or aggravate these conditions.  Gluten is a protein found in wheat and related grains.  The gluten protein, and the compounds it breaks down to in the body, create a lot of inflammation and break down the lining of the intestines. This inflammation and breakdown of the intestinal lining creates a condition known as leaky gut.  This condition means that large undigested proteins and carbohydrates can penetrate through the gut lining and enter the body.  This penetration creates an immune response to try to destroy and detox these foreign substances.  Unfortunately, gluten and the proteins that gluten breaks down into resemble proteins found in the thyroid and the nervous system.  Therefore, when the body attacks the large proteins penetrating through the gut, it may also confuse the thyroid or part of the nervous system as being these invading proteins, as well, and start to attack them.  This attack creates the autoimmune response and the damage to these systems.  With all this information in mind, not everyone reacts as harshly to gluten and its chemical break down as others might. However, it is inflammatory to everyone who eats it, whether it creates and autoimmunity or not.  So it is best to avoid or limit gluten intake. It is a lot easier these days than years ago because this gluten intolerance is being recognized more and more, and food companies are working to meet the need for gluten free options.

 

Milk

There is a lot of misconception about milk and its nutritious value.  Advertising from milk companies has gone a long way in creating this misconception by spreading some misinformation.  I would like to take a minute to explain the difference in nutrition between the classic store-bought pasteurized milk and raw milk.  With this information, like I always say, it will be up to you to make the right decision on what you give to your family.

The pasteurization of milk came about for two reasons. One reason for pasteurizing milk was to kill off harmful bacteria that could cause disease.  The second reason was, in-turn, to extend the shelf life of the milk.  To accomplish these two goals, pasteurization was a success.  Heating, or pasteurizing, the milk kills the harmful bacteria in the milk; but it also kills the living probiotics, denatures the good proteins and fats, and breaks down B-vitamins, enzymes, and immune factors that help you digest the milk.  Pasteurization makes the milk very nutrient and enzyme deficient, which means that milk companies have to add these back into the now dead and nutrient deficient drink. Because it is what people are most concerned with when drinking milk, they will add the Vitamin D and the calcium back into the liquid; however, the form of these vitamins that they add back in are not easily absorbed by the body.  Furthermore, because companies cannot add back the enzymes and probiotics, the milk is extremely hard to digest and causes inflammation when ingested.

 

Raw Milk Nutrients & Immune Factors

As you see in the chart, there are a lot of enzymes and bacteria that are active in helping you break down raw (unpasteurized) milk.  These enzymes and bacteria allow your body to more easily digest and absorb the great fats, probiotics, B-vitamins, and immune factors.  Your body has a hard time breaking the milk down without these enzymes, which is what creates the inflammation.  If the milk still has what is naturally in it, digestion becomes a much easier process.

Now a lot of people are talking about the casein protein in milk and about how many people, especially kids, are allergic or react to that protein.  This is another protein, like gluten, that is a huge contributing factor to ADD, autism and autoimmune conditions such as diabetes.  Casein, especially from cow’s milk, is a large protein that is not easily digested by the body and in turn creates a lot of inflammation. The casein protein is very similar to proteins found in the pancreas and in joint capsules. This means, like gluten, if you have leaky gut and the casein protein enters your body un-digested, then you have the chance that your body may confuse the proteins in your pancreas or your joints as being casein proteins, and therefore a foreign invader to the body.  If this happens your body will start to break down your pancreas (i.e. Type 1 Diabetes) or your joints (i.e. arthritis).

It is also important to talk about calcium and bone health when talking about milk because, if I am not mistaken, that is one of the main reasons people drink milk.  When you look at the research, there is more calcium in raw milk than there is in pasteurized milk.  Stronger and larger bone development is seen with raw milk consumption versus pasteurized milk as well.  The calcium added back into the pasteurized milk is not as easily absorbed or utilized, and it is not the quantity that is in the raw milk.

So, how are you going to get your calcium and vitamin D if not from your milk?  Well, there are several options.  One option is to follow rules number one and two from my previous post.  Eating raw green leafy vegetables will give you way more readily available calcium and vitamin D than any other food source, including milk.  Another good option is to drink raw milk, preferably goat milk.  Goat milk contains less quantity and smaller sized casein proteins.  (An easy way I was told to think about this was that a cow is much larger than a human; therefore, the size of the proteins that it produces will be larger.  A goat is about the size of a human; therefore, the proteins that it produces will be much closer to our own).

If you are looking for a healthier option raw milk is the way to go.  And on top of that raw goat milk is even better for you.  Raw milk is not available at the grocery store. If you would like to look into this topic further the Weston A. Price Foundation is a good place to look, as well as realmilk.com.

 

Supplements

Even with the best diets in today’s world with depleted soil, toxic air, and chemical-covered environments, people still need some extra help to stay healthy and take in and absorb enough nutrients to be as healthy as they can be. Vitamin supplements are a great way to get the extra boost that you need.  Now, like most people I would prefer to get everything that I needed from the foods that I eat, but I am not so naive to think that that is actually possible with the busy, rushed, stress filled lives that we all lead.  Here is a list of the things that I would recommend you take as a general support to your system and why (this is not a list of supplements to replace a good healthy diet; yet it is a list of supplements to take in conjunction with a healthy diet):

A good general multivitamin and/or multimineral is a good general support to make sure you are getting at least a little of what your body needs to function.

Fish oil – 1400-1700 mg/day making sure that it contains both EPA and DHA.  Fish oil is essential for so many bodily functions from making the cholesterol your body needs to heal to providing fluidity in cell membranes to surrounding nerve tissue to increase the nervous system’s efficiency and so much more.  EPA is used mainly in the body as an anti-inflammatory.  It helps to neutralize free radicals, which can damage cells, and expel them from the body. DHA is used more to provide good fat for the body to use in membrane fluidity and repair.  It is important to take fish oil as opposed to getting all of your fats from a plant based source because the conversion from the plant based fats to the fish oil which the body can use better is a long process and it is hard to get enough of the plant based fats to convert over to the fish oil that your body needs.

B-complex – typically one to two capsules per day.  B vitamins are water-soluble so there is no need to worry if you are taking too much. The excess will just come out in your urine.  B vitamins are so important because a B vitamin is used in nearly every body function and chemical reaction.  If you don’t have enough vitamin B, these processes will be slowed or not occur, especially the process in the body of making energy.

Probiotics – typically one to two capsules per day. You want to look for a probiotic with three things:

1. That is not cultured off of a dairy medium (this can create more inflammation in the body and make the probiotics that you do take in useless or ineffective)

2. There are lots of different strands of bacteria (at least 8-12 strands) Your gut is filled with an enormous amount of different strands of bacteria, not just lactobacillus, so your probiotic should reflect that.

3. There are a lot of each of the strands in the probiotic.

Probiotics are important for several reasons. Having the appropriate balance of good bacteria in your gut allows you to more effectively and efficiently break down and absorb the food that you take in.  The good bacteria in your gut also help to make B vitamins and give you energy.  Having the good bacteria in your gut also helps to decrease inflammation in the digestive tract and help your gut to work better; and, since a majority of your immune system is in your digestive system, the probiotics help to support proper immune function.

Vitamin C – Vitamin c helps to support so much in the body it would be futile to try to list everything. Just a short list can include boosting immune function, decreasing pain, supporting proper digestion and detoxification, reversing scar tissue, giving more strength to ligaments and tendons, neutralizing free radicals, fighting cancer cells, and so much more.  The most optimal way to take vitamin c is to slowly increase your dosage until you hit bowel tolerance (diarrhea or excess gas), then back off of that dose by a little bit.  This will get you from 4-16 grams/day (varies individual to individual).

Vitamin D – Vitamin D has a lot of benefits, similar to vitamin C.  It will boost and support the immune system, support proper lung function, support calcium absorption and bone growth, and support proper hormone production in the body. Taking 1000 IU/day is all you would need.

Adrenal Support Supplement – The American lifestyle has set the human body up to have more stress on it than is designed.  What the body is designed to do is encounter a stress for short periods of time and then be able to relax (“Fight or Flight”).  However, with the constant stresses of life that continually hit us, your body is constantly having to react and deal with stress.  This constant reaction puts a lot of pressure on your adrenal glands, which in-turn release cortisol and adrenalin to help you deal with stress.  If you don’t give these glands time to relax and recover they will fatigue and eventually become exhausted.  This exhaustion can interfere with energy levels, sleep patterns, hormone levels, stress levels, and overall neurological balancing.

Greens Drink – This is just a great overall general support for your body to get the amounts of vitamins and mineral and antioxidants your body craves and needs.

Detoxification

Helping your body to detoxify is very important to support proper function of your body.  No matter how healthy you eat and how chemically free your life is, with soil, water, and air pollution, there is no avoiding toxins.  Making sure you are eating plenty of fruits and vegetables will help to support specific organ detoxification and general body detoxification pathways.

Often times, however, it is a good idea and perhaps necessary to support detoxification with specific supplementation.  Using herbs, individual supplements and/or supplement protocols to help your body rid itself of toxins has been shown to improve almost every aspect of bodily function including improving digestion, increasing energy, balancing hormones, and boosting the immune system.  Some good detox supplements include Livdetox (made by Designs for Health), chlorophyll, milk thistle, and detox teas.  Some good detox programs or protocols include programs from Standard Process, Apex Energetics, and Hallelujah Acres.  For more information or help starting a detox protocol, please call our office or contact local company representatives.

 

Just tuning in? Be sure to check out Part 1 and Part 2 of this three-part nutrition series!

Dr. Andrew About Dr. Andrew

Dr. Andrew Dodge lives in Staunton, Virginia, with his wife Nicole and their children Luke and Josie. Dr. Andrew is a graduate of Parker College of Chiropractic at Parker University in Dallas, Texas.

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  1. […] of the rules at once! Check out the second part of my post for your next three tips! As well as the third part of my post for some final helpful tips! Filed Under: Wellness Tagged With: diet, Nutrition […]

  2. […] And be sure to check out the first part of this post: Nourish Your Body: The First Two Rules of Nutrition as well as the final part of this post: Nourish Your Body: Final Tips […]

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