Posts in category: Health News

By Lindsay Christensen

Nutritionist @ The Pratt Clinics

9/29/2018

What is Histamine Intolerance?

Do you frequently experience facial flushing after drinking a glass of wine? Does eating fermented and cured foods give you a headache or cause your skin to break out into a rash? Do you dread the onset of “allergy season,” knowing full well that you’ll need to take daily antihistamines to manage your stuffy nose and itchy eyes? If you answered yes to any of these questions, then you may have a condition called histamine intolerance. A growing number of people are self-identifying as histamine intolerant but are unsure about how to treat this frustrating health condition. In this blog series, I’ll explain the science behind histamine, the underlying causes of histamine intolerance, and how you can resolve this condition through diet and nutritional interventions.   

What is histamine intolerance?

Before diving into the topic of histamine intolerance, it helps to understand histamine and its purpose in the body. Histamine is a nitrogen-based compound naturally produced in the body that is involved in the immune response and systemic inflammatory responses. If you’ve ever been stung by a bee or bitten by a mosquito, then you’ve experienced a classic histamine response. The redness and swelling triggered by an insect sting or bite is the result of histamine dilating your blood vessels and initiating an inflammatory response, which brings immune cells to the site of the bite to eliminate toxins or pathogens. The vasodilating and pro-inflammatory characteristics of histamine are also responsible for the red, itchy eyes and nasal congestion many people experience during “allergy season” or upon exposure to cats or dogs. However, histamine is not all bad! In fact, it plays an essential role in mediating attention and focus, is involved in the digestive process, and promotes bowel motility. The key here is that histamine must remain in balance within the body. When this balance is shifted, and the body’s production of histamine exceeds its ability to break it down, histamine intolerance occurs. Histamine intolerance is not a sensitivity per say, but an indication that your body is either making too much histamine or taking in too much histamine through outside sources. 

What are the symptoms of histamine intolerance?

Due to its role in allergic, inflammatory responses, histamine intolerance can produce a wide variety of symptoms, including the following:

• Flushed skin, hives, unusual rashes
• Itchy, watery eyes
• Throat constriction/tightness
• Hypotension
• Tachycardia and heart palpitations
• Face or tongue swelling (angioedema)
• Nasal congestion
• Conjunctivitis
• Headaches and migraines
• Fatigue
• Brain fog/confusion
• Digestive upset

How is histamine intolerance diagnosed?

As you can see, the symptoms of histamine intolerance are quite varied! The wide range of symptoms can make histamine intolerance difficult to pinpoint and diagnose. So, how can you determine if you have a histamine intolerance? Honestly, the only way to truly know if you have histamine intolerance is to go on a low-histamine diet for a period of time. If you feel better on the low-histamine diet, then it is likely that you are histamine intolerant. It is important to commit to a low-histamine diet for at least six weeks because delayed reactions are common in histamine intolerance, and it may take some time to correlate changes in symptoms with dietary changes.

Laboratory testing for histamine and DAO levels may be useful; however, “normal” histamine and DAO levels occur even in the most histamine-intolerant people, so this is not a standalone test. Finally, a trial run of DAO supplementation with a product such as Histamine Block can help reveal whether DAO deficiency or overproduction of histamine in the gut is contributing to histamine intolerance. 

I hope this article has helped you better understand histamine and the problems associated with histamine intolerance! In Parts 2 and 3 of this blog series, I’ll discuss the underlying causes of histamine intolerance and how to correct histamine intolerance using dietary, nutrition, and lifestyle interventions. As always, contact me if you would like to discuss or have any questions. 

By Lindsay Christensen

Nutritionist @ The Pratt Clinics

8/26/2018

In Part 1 of this series, I discussed how you can prepare your kids for a healthy new school year by creating structured mealtimes, preparing balanced meals, and ensuring adequate hydration. In Part 2, I’d like to focus on foods and nutrients that support a robust immune system, physical activity, and sleep. Attention to these three factors will help keep your child healthy throughout the school year.

Optimize immunity

Supporting your child’s immune system nutritionally before and throughout the school year can help keep them active and healthy even when the annual flu bug begins to make the rounds. Vitamins A, D, and C and probiotics play significant roles in supporting immunity.

Vitamin A

Vitamin A activates immune cells that kill pathogens, such as the flu bug. Pre-formed vitamin A is found only in animal foods, including egg yolks, pastured dairy products, beef liver, and wild salmon. Carotenoids, on the other hand, are precursors of vitamin A that occur in yellow and orange plant foods such as carrots, peppers, pumpkin, and squash. While great sources of antioxidants, these foods do not contain immune system-supportive vitamin A. Rather, carotenoids must be processed by the body into vitamin A. The efficiency of this conversion varies widely across populations and is inefficient in many people, so make sure your child has a good source of animal-based vitamin A in their diet in addition to eating carotenoid-rich foods. 

Vitamin D

Vitamin D, “the sunshine vitamin,” is made by the skin when it is exposed to UV rays from sunlight. Vitamin D activates immune cells and reduces the risk of colds and flu, making it a crucial nutrient for supporting your child’s immunity. (1) Unfortunately, outdoors time is often limited for children during the school week, resulting in a suboptimal level of sun exposure. How can you help your child get enough vitamin D? Part of the solution is to encourage your kids to spend as much time outside as possible after school and on the weekends. Also, consider supplementing your child’s diet with a high-quality vitamin D, such as Klaire Labs Micellized Vitamin D3 or Nordic Naturals Vitamin D3 Kids Gummies.  

Vitamin C

Like vitamin A, vitamin C helps activate immune system cells. It is also a potent antioxidant. Vitamin C is found in a wide variety of fresh fruits that children enjoy, including strawberries, oranges, guava, and papaya. It is also found in vegetables such as broccoli, kale, and bell peppers.

Gut health

Research indicates that 70 percent of the human immune system resides in the gastrointestinal tract. (2) The maintenance of a healthy gut is essential for building a robust immune system, which your children require to stay healthy throughout the school year. To support your child’s gut health, consider supplementing with a daily probiotic such as Klaire Labs Ther-Biotic or Renew Life Ultimate Flora Kids Probiotic. Fermented foods also supply the gut with beneficial bacteria and prebiotic fibers, found in bananas, onions, garlic, artichokes, and oats, support the growth of these bacteria. Finally, avoid ingredients that harm the gut microbiota, such as artificial sweeteners, refined carbohydrates, and processed seed oils from canola and soybeans.   

Get Moving!

Physical activity is a “nutrient” that is just as important to your child’s health as the nutrients found in food! Exercise and movement should be a part of every child’s day; unfortunately, the sedentary school environment doesn’t provide children with much time for exercise and play. To make up for this, encourage your kids to get outside, explore, and move their bodies!

Sleep

Just as movement is an essential “nutrient” for your child’s health, so is sleep. The school year is a busy time, and adequate rest is often overlooked, especially in our society that prizes constant activity and busyness. If your child is having trouble concentrating or is displaying signs of inattention and fatigue, he may just need more sleep! Here are some tips for optimizing your child’s sleep: 

• Provide adequate time for your child to settle down before bed
• Engage in a calming routine right before bed – a hot bath, story time
• Play relaxing music
• Turn off all electronic devices at least an hour before bed to limit exposure to blue light. Blue light disrupts melatonin production (melatonin is a hormone that helps induce sleep), and children are uniquely vulnerable to sleep disruption caused by this type of light. (3) 
• Keep your child’s bedroom completely dark; light pollution from streetlamps and blue light from alarm clocks, nightlights, and other sources disrupt melatonin production. Remove digital alarm clocks and night lights from your child’s room and invest in blackout curtains to block outside light, if necessary.

The start of a new school year is an exciting time full of potential for your children. By making nutrition, hydration, movement, and sleep a key part of your back-to-school strategy, you can help your children thrive physically, academically, and socially throughout the upcoming school year! If you have any questions, or would like futher assistance please contact us.

By Lindsay Christensen

Nutritionist @ The Pratt Clinics

8/16/2018

Summer has flown by, and a new school year is just around the corner! While academics and extracurriculars may be the last things on your kids’ minds, this is the perfect time for you to begin preparing them for the new school year by optimizing their health and nutrition. Engaging in health-supportive behaviors and eating habits now and throughout the school year can improve your child’s concentration and school performance, support immunity, and even help them thrive in social situations and athletics. In this two-part blog series, I will discuss six steps you can take to optimize your children’s nutrition and wellbeing so that they can have their healthiest, happiest school year yet! 

Create structured mealtimes

During the summer, kids are often free to graze on food throughout the day; this eating pattern contrasts sharply with the stricter mealtime schedule many face once the school year is in full swing. Some kids have difficulty adjusting to the new eating schedule, especially if they must wake up early for school and are given very little time for lunch. These issues may lead to skipped breakfasts and rushed meals, which cause blood sugar swings and poor digestion, respectively. As parents, you can ease your child’s transition from summertime eating habits to the stricter school year schedule by creating structured mealtimes in the weeks preceding the start of the school year. Begin by serving meals at times that more closely reflect when your child will eat during the school year. Emphasize the importance of eating a complete breakfast, which sets the stage for your child’s mood, focus, and energy throughout the day. Structured mealtimes also have a side benefit: They can help your child hone his appetite regulation skills, setting him up for a lifetime of healthy eating and living. (1)

Prepare balanced meals

If left to their own devices, many kids would eat meals consisting primarily of carbohydrates. However, eating a diet high in carbs and lacking in healthy protein and fats can impair your child’s blood sugar regulation, gut health, and immunity. When these aspects of health suffer, a child may be predisposed to infections, poor focus, and behavioral problems in school. Start preparing balanced meals for your children today (or teach them how to make such meals themselves!) so that their bodies have all the nutrients they need to stay healthy and perform well throughout the school year. A balanced meal should consist of protein, complex carbohydrates, non-starchy vegetables, and healthy fats. 

Protein

A healthy protein intake stabilizes blood sugar, supports growth, and boosts academic performance in children. (2)(3) Incorporate organic meat and poultry, eggs, dairy, and seafood into your child’s diet as sources of high-quality protein. Be sure to include protein at breakfast, as it will stabilize blood sugar and improve attention and focus throughout the day. 

Carbohydrates

The consumption of complex carbohydrates, rather than refined carbs such as those found in processed foods, supports healthy blood sugar control, optimizes growth, and even improves short-term memory and attention in school. (4) Sprouted grains (gluten-free if necessary), oatmeal, sweet potatoes, legumes, winter squash, and whole fruits are versatile, nutrient-dense carbs that can be whipped up countless ways for breakfast, lunch, and dinner. When purchasing fruits, try to buy organic because this will reduce your child’s exposure to harmful pesticides and herbicides. If all-organic produce is not an option, refer to the Environmental Working Group’s “Dirty Dozen” and “Clean 15” lists to learn which fruits are safe to buy conventional and which are best bought organic.  

Vegetables

Veggies are an excellent source of vitamins, minerals, and antioxidants that kids need for healthy bodies and minds. Kids should have at least three servings of non-starchy vegetables such as broccoli, cauliflower, Brussels sprouts, asparagus, bell peppers, and leafy greens per day. 

Healthy Fats

Healthy fats support growth, immunity, satiety, mood, and focus in children. Every meal a child eats should include some healthy fat such as coconut oil, ghee, butter, olive oil, nuts and seeds, and avocados. Omega-3 fatty acids from wild seafood and fish oil are in a class of their own, as they serve as the building blocks for a healthy, happy brain. In fact, omega-3 fatty acid supplementation has been found to improve focus, learning, and behavior in children, making this one supplement that you’ll definitely want to add to your kids’ back-to-school nutrition plan! (5)(6) I recommend Kid’s Omega Swirl Fish Oil and Nordic Naturals DHA Junior for kid-friendly sources of omega-3 fats. 

Hydration

The human brain needs sufficient water to work correctly. When the body is low on fluids, brain chemistry is thrown off, resulting in impaired cognition and focus that may adversely impact your child’s academic performance. The consumption of juice and sodas, available in many schools, only make the situation worse; these beverages further dehydrate the body and cause blood glucose swings due to their high sugar content. Have your child take a reusable stainless-steel water bottle to school so that he can stay hydrated throughout the day. Kids who are very active in sports and losing water through sweat have even higher water needs and may need to supplement their water with an electrolyte supplement that is free of sugar and artificial colors and flavors.

Stay tuned for Part 2 of this blog series to learn how to support your child’s immunity with nutrition and incorporate adequate movement and sleep into your child’s busy school year schedule! 

If you have any questions, please feel free to contact us.

It’s Flu Season!

Getting the flu is no fun and it seems like everyone is getting it this year. This is probably why so many people are asking ‘How can I prevent the flu this year?’. No matter if you had the vaccine or not, people are struggling and here are things you can do to keep your family healthy.

We highly recommend these lifestyle choices to keep you healthy.

• Don’t share food and beverages.
• Don’t eat off the same utensils. 
• Wash your hands and stay clear of people who are sick.  
• Get 8 hours of quality sleep at night.  If you don’t know how well you are sleeping check out the Oura ring.
• Manage your stress with yoga or meditation.
• Try intermittent fasting. This means only eat between 8 am and 6 pm. Eat regular meals during this eating window but do not skip meals during this time of year. It is very hard on your adrenals and you will get sick if your adrenals are stressed.  
• Avoid sugar and high carbohydrate foods. Spiking your blood sugar is the fastest way to inhibit your immune system from working well.
• Get more sunlight by getting outside and taking a walk. Even short walks count.
• Get in the infrared sauna and keep sweating everyday.
• Practice Deep Abdominal Breathing. Breathing exercises help boost your ability to circulate your blood properly so you can fend off pathogens. 
• Stay hydrated. Drink ½ of your body weight in ounces per day. If you weigh 150 lbs, you will need 75 oz of water/day. If you drink coffee or other caffeine, you will need to add a 8 oz of water per caffeinated beverage.

These are nutrients needed to keep you healthy during the flu season. (Xymogen products can be purchased on www.xymogen.com with my doctors code PRATT4LIFE.)

1. Increase your vitamin D to 5,000 IU during the winter months. If you know your vitamin D level is over 60, you only need 2,000 IU.
2. Take Immune Essentials, Elderberry, and Immunotix 250 to prevent the flu and colds.
3. Increase vitamin C to 2,000 mg per day.
4. Double your dose of probiotic.
5. Drink Organic Bone Broth!

What to do if you start to feel the flu coming on?

1. Take 30,000 IU of vitamin A for 5 days. Do not take high dose vitamin A for too long, overtime high doses can be toxic to your liver. In the short term it is a great anti-viral.
2. Take Occillococcinum by Boiron labs.  1 tube 3x/day.
3. Continue your probiotic.
4. Take Viral Guard or Flu)ex. We have the Panaxea formulations in our office pharmacy, please call us to stock up.
5. Drink plenty of electrolytes and water.
6. Rest
7. Try the warming sock treatment to reduce a fever.
8. Call my office if you need more help, have any questions or want to know more on how these help you.

Your health is determined by your lifestyle more than the virus. This means if you take care of your immune system, adrenals, blood sugar, and support yourself with nutrients; you can beat the flu! If you get sick, give us a call. 

Struggling with sleep? Or a parent of a child who struggles with sleep?

We can help.

The Pratt Clinics is partnering with Colorado Learning Through Movement to bring you:

Decoding the Neurology and Physiology of SLEEP 

January 27, 2018, 1:00-4:00 PM

This workshop will consist of both lectures and experiential movement.  Loose comfortable clothing will be best for NeuroMovement.  NeuroMovement is accessible to everyone, regardless of  age or ability.

To register, please contact:  
Colorado Learning Through Movement 
303.284.0060

It will be held at:

818 W South Boulder Road Suite 200

Louisville, CO  80027

Cost of this workshop is $25.  

Cost for the series of four workshops is $80.  

Other topics will be:  Feeding and Picky Eating (5/13), Autism Spectrum (9/15) and Behavioral Issues (11/10).