health Matters

New Year, New Diet, New You!

Part 2

by Dr. Thomas K. Lo, Advanced Chiropractic & Nutritional Healing Center

We continue from last month with more suggestions to help you figure out what the best eating plan is for you to follow to start off a healthy new year: New Year, New Diet, New You — Part 2. When you feel good and are happy with yourself, you often do better in all areas of your life.

Other Considerations

The following are some food issues others struggle with.

You may not have issues with any of these, but if you are uncertain about what may be causing your issues, you can try ruling out these issues one by one.

Use the following list as guidance to figure out what your body may be reacting to.

FODMAPs

These include short-chain carbs such as glucose, fructose, galactans, polyols, and lactose, found widely in foods. You can find the list online.

Symptoms related to FODMAPs may include abdominal pain, gas, bloating, cramping, nausea, constipation, or diarrhea. If you have digestive issues, you may benefit from following a low-FODMAP diet for a short time.

Histamine Content in Food

Histamine is an important neurotransmitter and immune messenger molecule. It is involved in processes involving hydrochloric acid secretion for digestion and the inflammatory response.

Histamine intolerance means that your body cannot break down all the histamine, it leads to a histamine buildup and related symptoms.

Symptoms of histamine intolerance include digestive issues, migraines, headaches, brain fog, skin issues, hives, fatigue, arrhythmia, blood pressure issues, anxiety, sleep issues, and many other chronic issues.

Following a lower histamine diet can help improve histamine intolerance.

Oxalate Levels

Oxalates are naturally occurring compounds. They are found in plants, animals, and humans. High-oxalate foods include raspberries, Swiss chard, cocoa, buckwheat, tofu, miso, spinach, potatoes, yams, beans, rhubarb, beets, nuts, seeds, and more.

Symptoms of oxalate intolerance include joint pain and inflammation, urinary tract infections, kidney issues, abdominal issues, histamine reactions, sleep issues, and micronutrient deficiencies. If you suspect an oxalate intolerance, you may benefit from a low-oxalate diet.

Nightshade Sensitivity

Some people also experience issues with nightshades. Foods high in nightshades include tomato, potato, all bell pepper varieties, eggplant, okra, goji berries, tomatillos, sorrel, gooseberries, ground cherries, tobacco, paprika, cayenne pepper, and pepino melons.

Symptoms related to nightshade sensitivity may include headaches, migraines, water retention, congestion, skin issues, candida, digestive issues, fatigue, sleep issues, autoimmunity, muscle pain, joint pain, dark circles under the eyes, anxiety, and depression.

If you suspect a nightshade sensitivity, you may benefit from reducing or eliminating nightshades from your diet.

Salicylate Levels

You may experience issues related to salicylate sensitivity. Salicylates are a general term for chemicals with salicylic acid as their base.

It is a type of phenol occurring naturally in many plants and plant foods. Salicylates are produced by plants as part of their natural defense system against diseases, insects, fungi, harmful bacteria, and environmental stress.

Salicylic acid is used as an ingredient in synthetic salicylates, including aspirin (acetylsalicylic acid) and other medications, artificial colors, flavors, preservatives, and many personal care products such as perfumes, lotions, toothpaste, mouthwash, and shaving creams.

Symptoms related to salicylates may include hyperactivity, memory loss, poor concentration, red cheeks and ears, respiratory issues, asthma, headaches, swelling of hands and feet, skin rashes, hives, or itchy skin, eczema, diarrhea, stomach pain, night or day wetting, irritability, defiant behavior, aggression, crying easily, emotional sensitivity, and sleeping issues.

If you are experiencing these issues, you may want to try a low-salicylate diet.

Mycotoxin Levels

Mycotoxins come from fungi, like mold. They are some of the most prevalent toxins in our environment that may lead to serious health problems. Foods that may include mycotoxins include alcoholic beverages, wheat, barley, rye, sugar cane, sugar beets, corn, sorghum, peanuts, cottonseed, hard cheeses, and soybean products.

Symptoms related to mycotoxins may include respiratory issues, skin issues, allergy-like problems, dry skin, hair loss, blurred vision, leaky gut syndrome, digestive issues, headaches, migraines, fatigue, sleep issues, chronic pain, unexplained weight gain or weight loss, insulin resistance, hormonal issues, chemical sensitivity, fibromyalgia, emotional changes, or behavioral changes.

Additional Food Plan Considerations

The following are some additional food plan practices you may consider to support your health and well-being. The goal of a good food plan is to maximize healthy foods and minimize toxin consumption.

Eating Organic as Much as

Possible 

If possible, eat organic as much as you can to avoid pesticides, herbicides, fungicides, added hormones, and other chemicals or toxins. Choose organic greens, vegetables, and fruits whenever you can. Ideally, you want to always buy organic. 

If this is not available or affordable for all items, pay attention to the Environmental Working Group’s Dirty Dozen & Clean 15 list. They update it once a year. It lists what non-organic fruits and vegetables are safe to consume and what fruits and vegetables are best to consume only organic.

You can also try growing your own food in a small garden or herbs on your kitchen counter.

Good Water Filtration &

Hydration Practices

Good water hydration is important for your health. It supports overall digestion, skin health, joint health, energy levels, immune health, detoxification, brain health, energy levels, and more. Make sure you drink plenty of clean, purified, filtered water.

Time-Restricted Feeding

Time-restricted feeding or intermittent fasting is a way of eating when you are cycling between periods of fasting or eating.

Time-restricted feeding may help to lower inflammation, improve insulin resistance, support cellular autophagy, and reduce your risk of chronic symptoms and health issues.

Start with a 12-hour eating window and a 12-hour fasting window. Stop eating after dinner, for example, at 6:00 p.m., and you will be ready for breakfast 12 hours later, at 6:00 a.m.

Consider Digestive Enzymes

 You may consider taking digestive enzymes to support your digestion and the breakdown of macronutrients. Good digestive enzymes help you absorb more nutrition from the foods you are consuming.

Personalized plans based on your personal health history, health issues, and goals are critical.

If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health.

The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com.