Osteoarthritis (OA) affects 27 million Americans, is the most common degenerative disease in the US, and is one of the major causes of disability in adults. OA is a degenerative disease characterized by a progressive erosion and loss of cartilage in a particular joint. It usually affects the weight-bearing joints, such as the knees and the hips, but also commonly involves the finger and foot joints, especially the end joints, and the spinal column from the neck down to the hips.

Loss of the cartilage cushion causes friction between the bones, leading to pain and limitation of joint mobility. Over years, the continuous use of the worn joint may irritate and inflame the cartilage, causing pain and swelling, and creating bone spurs around the joint. In severe cases, the joints can become disfigured.

Primary osteoarthritis: Considered “wear and tear” osteoarthritis, this type of osteoarthritis is more commonly diagnosed. Related to aging, people tend to develop this type of OA around age 55 or 60. Secondary osteoarthritis: This type of OA tends to strike at an earlier age, around 45 or 50, and has a specific cause, such as an injury, an effect of obesity, genetics, inactivity, or other diseases.

General Risk Factors for OA

• Older age
• Gender (women are 3x more likely to develop OA)
• Joint injuries from sports or accidents
• Certain occupations (repetitive stress)
• Obesity (excess weight puts stress on hip and knee joints, and the spine)
• Inactivity (leads to weight gain and possible obesity)
• Genetics

Symptoms of OA

• Symptoms appear slowly, and worsen over time
• Symptoms usually first appear in the large joints such as the hips and knees
• Pain and stiffness, especially first thing in the morning, or after resting
• Limited range of motion that goes away after movement
• Mild swelling and tenderness around a joint
• Clicking or cracking when a joint bends
• A “grating” or “scraping” sensation occurs when moving the joint
• Pain that is worse after activity or in the evening
• Bone spurs around joints

Epigenetics and the Metabolic Theory of Osteoarthritis

Unhealthy foods and other environmental triggers activate “suicide” genes that produce harmful chemicals that actually break down cartilage and lead to the development of OA. Inflammatory diets high in sugar and fat create a vicious cause-and-effect cycle of inflammation that leads to OA, as well as many other serious diseases

Metabolic risk factors

• Metabolic syndrome
• Obesity
• Chronically high blood sugar with insulin resistance
• Excessive inflammation
• Hormonal imbalance

Metabolic Syndrome – (3 out of 5)

• Abdominal obesity
• High serum triglycerides
• Low HDL cholesterol
• Elevated blood pressure
• Elevated fasting blood sugar

An estimated 47 million people have metabolic syndrome

Obesity: People with obesity often eat nutrient- poor diets high in fat and sugar. Visceral fat cells

produce inflammatory chemicals and hormones that destroy cartilage in the joints, and excess

weight puts undue stress on the joints.

Insulin Resistance: Insulin resistance both causes, and is caused by obesity and high blood

sugar levels, leading to metabolic syndrome, oxidative stress, hormone imbalance andincreased inflammation in the body.

Inflammation: Inflammation is caused by obesity, high blood sugar, insulin resistance, and

oxidative stress (“rust”) from an unhealthy diet.

Hormone imbalance: Hormones produce chemical signals that influence proper functioning of the whole body. Poor nutrition causes hormone imbalances, and hormone imbalances cause nutrient deficiencies that increases bone loss, muscle breakdown, fat accumulation, and inflammation that breaks down cartilage.

Nutrition and Osteoarthritis

Good nutrition is critical in reducing inflammation in the body and limiting the formation of destructive chemicals that break down cartilage and cause osteoarthritis.

• Eat plenty of antioxidant-rich, high-fiber vegetables and fruits
• Eat a diet low in sugar and high in omega-3 fats
• Limit intake of refined foods
• Supplement with vitamins, minerals, nutraceuticals, and herbs
• Avoiding nightshades (tomatoes, potatoes, eggplant and peppers), as well as gluten, may help reduce pain from OA

Foods for managing osteoarthritis

• Coldwater fish rich in omega-3s
• Organic, low-glycemic vegetables, grains, and fresh fruits
• Olive oil (monounsaturated fat)
• Nuts and seeds
• Garlic and onions
• Organic, grass-fed meat, poultry and eggs (small amounts)

Standard Treatment for OA

Standard treatment primarily includes steroids, nonsteroidal drugs, and painkillers. These drugs have serious side effects, treat only symptoms without addressing the root cause, do not change the course of the disease or improve the condition of the cartilage, and can actually accelerate the progression of OA. In advanced cases, surgery is often done to repair or replace the joint.

Alternative treatments for osteoarthritis

• Acupuncture or acupressure
• Moxibustion
• Massage
• Relaxation techniques
• Hydrotherapy
• Detoxification
• Mild exercise, such as swimming, walking, tai chi, water aerobics, and yoga

Supplements for OA

• Omega-3s (anti-inflammatory)
• B Vitamins (supports detoxification)
• Vitamin C (antioxidant)
• Calcium (prevents bone loss)
• Vitamin D (aids calcium uptake)
• Magnesium (balances calcium)
• Vitamin E (increases cartilage)

For those with OA or a strong family history of OA, to control pain and prevent joint collapse:

• Glucosamine HCl: 1500mg/day
• Chondroitin: 1200mg/day
• MSM: 1500mg/day
• SAMe: 200-600mg/day

Hypothyroidism is pandemic in the United States. About 27 million people have thyroid disease, and because it is difficult to diagnose, millions more don’t know they have it.

The thyroid is a butterfly-shaped gland found at the base of the neck near the Adam’s apple. It is considered the master gland of metabolism, and produces several hormones. Thyroid hormone’s main role is to control metabolism

Risk Factors for Thyroid Disease

• Gluten and other food sensitivities
• Weakened immune barriers (leaky gut, lungs, and brain)
• Viruses, bacteria, and parasites, especially Y. enterocolitica bacteria
• Other autoimmune conditions
• Vitamin D deficiency
• Excess estrogen
• Insulin resistance
• Chemical and heavy metal toxicity
• Chronic infections and inflammation
• Polycystic ovary syndrome (PCOS)
• Excess iodine
• Genetic susceptibility

Symptoms of Thyroid Dysfunction

Hypothyroidism

• Fatigue
• Weight gain
• Inability to lose weight
• Constipation
• Dry brittle hair and nails
• Depression
• Cold hands and feet
• Thinning outer third of the eyebrows

Hyperthyroidism

• Unintentional weight loss, even when your appetite and food intake stay the same or increas
• Rapid heartbeat (tachycardia) — commonly more than 100 beats a minute
• Irregular heartbeat (arrhythmia)
• Pounding of your heart (palpitations)
• Increased appetite
• Nervousness, anxiety and irritability
• Tremor — usually a fine trembling in your hands and fingers
• Sweating
• Changes in menstrual patterns
• Increased sensitivity to heat
• Changes in bowel patterns, especially more frequent bowel movements
• An enlarged thyroid gland (goiter), which may appear as a swelling at the base of your neck
• Fatigue, muscle weakness
• Difficulty sleeping
• Skin thinning
• Fine, brittle hair

Hashimoto’s disease, the number one cause of hypothyroidism in the world, is an autoimmune condition. Because it is an autoimmune disease, Hashimoto’s often goes undiagnosed, and typically symptoms are treated without addressing the autoimmune foundation of the disease.

In autoimmune thyroiditis, thyroid cells are attacked by the immune system, causing destruction of the thyroid gland and chronic inflammation. It can cause both Graves’ disease and Hashimoto’s, which is more common.

Graves’ disease:  Autoimmune antibodies bind to the thyroid gland and cause overproduction of thyroid hormone (hyperthyroidism); it is most common in women, ages 20-40.

The Immune System and Hashimoto’s

Hashimoto’s thyroiditis: Antibodies react against proteins in the thyroid, causing gradual destruction of the gland itself, and its ability to produce the thyroid hormones the body needs (hypothyroidism).

Supporting the Thyroid in Hashimoto’s

• Avoid gluten and dairy as they are allergenic and highly inflammatory
• Choose organic foods to avoid thyroid-disrupting toxins
• Eat every 2-4 hours for balanced blood sugar
• Eliminate sugar, alcohol, and processed foods
• Eat 5-10 servings or more of vegetables daily
• Limit grain and fruit to 1-2 servings daily

Goitrogens are compounds in certain foods that inhibit the uptake of iodine into the thyroid, including kale, broccoli, turnips, peanuts and soybeans. Goitrogens can be neutralized by lightly steaming, fermenting, or cooking these foods.

Important supplements for Hashimoto’s:

B-complex: supports brain function and cardiovascular health, increases energy production

B12 (sublingual): often deficient with Hashimoto’s

Vitamin D: 1000-4000 IU; reduces thyroid antibodies

Selenium: 200-400mcg; helps make thyroid hormone

Vitamin C: 750-1000mg; potent antioxidant

Magnesium: 400-800mg; reduces TPO antibodies, supports thyroid hormone synthesis

Zinc: 30-60mg; boosts T4 to T3 conversion

Pre- and Probiotics: Promotes thyroid production in the gut

Ashwaganda: 500mg; supports thyroid function

Schisandra: 10-60 drops tincture; raises glutathione

People with Hashimoto’s often experience both hyper- and hypothyroid symptoms, typically with hyperthyroid symptoms emerging early on, and hypo- symptoms arising later as the gland loses function.

Most people with autoimmune thyroid disease end up with hypothyroidism – the thyroid is either underactive, inactive, or has been surgically removed. Hashimoto’s slowly destroys the thyroid, while treatments for Grave’s disease such as radioactive iodine (RAI) treatment and surgical removal also result in hypothyroidism.

The Thyroid and Gut Health

The health of the GI tract is extremely important for optimal thyroid function.

70% of the immune system resides in the gut. The immune system’s role is to recognize and destroy foreign invaders. Leaky gut is a primary cause of thyroid dysfunction, but there are other contributors as well.

Leaky Gut

The intestinal wall is designed to keep foreign invaders, such as viruses, bacteria, and undigested food particles out of the bloodstream. Factors such as stress, infections, certain medications, alcohol, poor diet, food sensitivities and others cause the tight junctures in the wall to loosen, resulting in leaky gut, or hyper-permeability of the intestinal wall that allows undigested food, microbes, and other toxins to leak into the bloodstream. This causes an immune response that leads to autoimmunity and can attack the thyroid. Leaky gut also causes many nutrient deficiencies that contribute to thyroid dysfunction.

Molecular mimicry occurs when bacteria and certain dietary proteins such as gluten and casein from dairy products have a very similar structure to the body’s own tissue. The immune system becomes confused, and attacks the body tissue as well as the foreign protein.

Since thyroid cells and gluten are structurally very similar, Hashimoto’s is always associated with gluten sensitivity. Gluten must be avoided!

Dysbiosis

20% of inactive T4 is converted to active T3 in the GI tract, and 60% is converted in the liver. This conversion depends on healthy colonies of beneficial bacteria. Dysbiosis, or bacterial imbalance, inhibits conversion in the GI tract and impairs the liver’s ability to activate T3 which can lead to low thyroid function even though the body is producing adequate T3 and T4. This is why many people with thyroid hormone imbalance also have digestive problems and normal thyroid blood chemistry levels.

GALT

The intestines are lined with lymph tissue known as gut-associated lymphatic tissue (GALT). Leaky gut, food sensitivities, undigested proteins, and infections can cause a major stress response, raising cortisol. Cortisol increases rT3, which blocks the effectiveness of T3 on metabolism.

Excess estrogen

Excess estrogen interferes with T4-to-T3 conversion, and suppresses thyroid hormone function by binding to thyroid hormone receptors. Beta-glucaronidase is an enzyme in the GI tract that reactivates estrogen that
has been metabolized, increasing estrogen in the bloodstream.

References:
The Thyroid Alternative, Dr. Nikolas R. Hedberg

Why Do I Still Have Thyroid Symptoms When My Lab Tests Are Normal?, Datis Kharrazian, DHSc, DC, MS

We’ve discussed underlying biochemical issues that can lead to addiction as well as specific conditions associated with the biochemical issues. Here we discuss how holistic nutrition can help attack these issues to fight addiction and substance abuse.

Eating in Recovery (or to Achieve Recovery)

We’ve been told that nutrient deficiencies are prevalent in developing and poor nations and relatively rare in modernized societies. However, the Standard American Diet (SAD) of processed foods, sugar, and trans-fats have replaced nutritious whole foods in many industrial nations, making nutrient deficiencies extremely common.  Approximately ¾ of Americans do not consume the required daily allowance of folate, a B vitamin important in mental stability. Similarly, almost half of Americans do not consume the recommended daily allowance (RDA) for vitamin C (a powerful antioxidant), and almost 1/3 do not consume enough B6 or B12. Note that the RDA amounts are considered very low to begin with!  These nutrients are extremely important for brain function and neurotransmitter synthesis, to name a few functions.[57],[58],[59]

In the 1970’s there was an Australian study which indicated that drug addicts lose their appetite for food and develop severe protein and vitamin malnutrition.[60]  It goes on to suggest addicts avoid junk food, starchy foods, and any refined carbs. For recovery from substance abuse, or on-going substance dependency, one of the best ways to get to overcome malnutrition is to transition from the SAD diet to a more traditional or ancestral diet (Paleo Diet for Recovery is discussed below). For decades, we were taught that fat is bad for us, carbohydrates are better, and that the key to a healthy weight is eating less and exercising more.  Yet despite this advice, we have seen unprecedented epidemics in obesity and diabetes. The problem lies in refined carbohydrates, like white flour, easily digested starches, and sugars.  The key to good health is the kind of calories we take in, not the number.[61] Dr. Weston A. Price, from the Weston A. Price Foundation, has long warned us about the problems surrounding processed foods.  Since increasing the consumption of carbs and decreasing the consumption of animal fats, our health has deteriorated. It is enlightening when Dr. Price explains the physical deterioration after traditional cultures start eating Western foods.  With this said, however, 92% of doctors, including many holistic health practitioners, still recommend a low-fat diet.[62] For addiction recovery, it is recommended one look towards a sugar-free diet, reduce carbs, eat a lot of fat from such things as fatty fish, and eat animal protein at least 3x per day.  The best route to recovery is to begin an ancestral diet, as elaborated below.[63]

30-Day Paleo Diet for Recovery (PDfR)- Eating for Recovery/Substance Abuse

When one’s computer starts running slowly, applications are crashing left and right and one cannot move the cursor anymore, what do you do?  Control-alt-delete. Mac users hold down the power button to restart. With addiction/substance abuse, we need to do the same thing with our bodies and ‘re-boot’.  In society today, our bodies are under constant assault in the modern world. Refined, processed food, environmental toxins, stress, sleep deprivation, addiction/substance abuse, and chronic infections can all wreak havoc on our health.  We’re simply not adapted to live this way. Life might look a lot different today, with smartphones and electric cars, but our genetic code has not changed all that much. This means, with a few exceptions that we’ll cover below, we are still hard-wired to eat the foods our hunter-gatherer ancestors ate.  When we follow that genetic template, as we did for thousands of generations, we’re naturally healthy and vital. But when we stray from it, as we have in the recent past, we suffer.

So when things start to go awry, as they do with addiction and the onset of malnutrition (or at any point during recovery) the best thing to do is to get back to basics.  We return to that 2.5 million year-old genetic template that humans are meant to follow. In other words, we need to re-boot the system.

We accomplish this by committing to a 30-day period where we eliminate the modern foods that cause disease as well as the foods people are most often allergic or intolerant of, and focus on the safe, nourishing foods our ancestors have thrived on for 77,000 generations.  Then, after you’ve “re-booted” and returned to that basic template, one can customize it to find the approach that works best over the long term. But first, we will look at the paleo diet for recovery in more detail.

How does the 30-Day Re-boot work?

The re-boot phase is designed to reduce inflammation, improve digestion, burn fat, identify food sensitivities, reduce allergic reactions, boost energy, regulate blood sugar, and stabilize mood.  For addiction/substance abuse, the re-boot begins to tackle many of the underlying issues associated with the brain/body and provides a foundation to Thrive in recovery, or simply attempt recovery.  It almost seems too good to be true, but it works.  Studies have shown that no other therapy, natural or otherwise, can come even remotely close to accomplishing these goals in such a short period of time.  One study from the Journal of Medicinal Food elaborates this per the following:

The evolution of the human diet over the past 10,000 years from a Paleolithic diet to our current modern pattern of intake has resulted in profound changes in feeding behavior. Shifts have occurred from diets high in fruits, vegetables, lean meats, and seafood to processed foods high in sodium and hydrogenated fats and low in fiber. These dietary changes have adversely affected dietary parameters known to be related to health, resulting in an increase in obesity and chronic disease, including cardiovascular disease (CVD), diabetes, and cancer. Some intervention trials using Paleolithic dietary patterns have shown promising results with favorable changes in CVD and diabetes risk factors.[64]

How long does this phase last?

There’s no hard and fast answer to that question, but it’s essential that one commit to making these changes for at least 30 days – without cheating.  After completing the re-boot one will have a bit more leeway to go off the rails (discussed below) every now and then. But the re-boot phase is not one of those times. This is where one needs to gather their strength and buckle down.

By removing the foods that most commonly cause problems, and often provoke addiction and substance abuse, one allows the body to rest and recover from whatever symptoms those foods have been provoking.  Just one cheat could trigger a whole new cascade of reactions, so one realizes it is not worth it. It is important to remember 30 days is just a minimum. Some people may need 45, 60 or even 90 days to get the full benefits of the re-boot.

What foods can you eat?

There are three categories that make it as easy as possible.

Eat liberally: enjoy as much of these foods as one likes.  No counting calories or calculating ratios of protein, fat or carbohydrate.  This isn’t a “cleanse” or a fast. If a food is on this list it is free to be eaten.

Eat in moderation: one can eat these foods, but don’t go hog wild with them.  Below indicates how often or how much of these items are considered safe, but in general one should limit consumption of these foods compared to those in the “eat liberally” category.

Avoid completely: This is where the rubber hits the road.  The success (or failure) of this diet hinges on ones ability to steer clear of these foods during the 30-day Reset.

Eat liberally

Meat and poultry – emphasize beef and lamb, but also pork, chicken, turkey, duck and wild game like venison, ostrich, etc. Organic and free-range is always preferable, but is especially so during this program.

Organ meats (especially liver)- liver is the most nutrient-dense food on the planet.  If the taste of liver is an issue, one good trick is to put one chicken liver in each cube of an ice cube tray and freeze them.  Then, when one is making any meat dish, dice up one chicken liver and add it to the meat.

Bone broth soups – it’s essential one balance their intake of muscle meats and organ meats with homemade bone broths.  Bone broths are rich in glycine, an amino acid found in collagen, which is a protein important in maintaining a healthy gut lining.

Fish– especially fatty fish like salmon, mackerel and herring.  Wild is preferable. One needs to eat three 6 oz. servings of fatty fish per week to balance your omega-6 to omega-3 ratio.

Eggs – preferably free-range and organic.

Starchy tubers – yams, sweet potatoes, yucca/manioc, taro, lotus root, etc.

Non-starchy vegetables – cooked and raw.

Fermented vegetables and fruits – sauerkraut, kim chi, beet kvaas, coconut kefir, etc.  These are excellent for gut health and inoculation of healthy bacteria.

Traditional fats– coconut oil, palm oil, lard, duck fat, beef tallow and olive oil. Olives, avocados and coconuts (including coconut milk).

Sea salt and spices.  Avoid sugar or artificial flavorings.

Eat in moderation

Processed meat – sausage, bacon and jerky.  Make sure they are gluten, sugar and soy free and organic/free-range meat is preferable.

Whole fruit – approximately 1-3 servings per day, depending on one’s blood sugar balance.  Favor low sugar fruits like berries and peaches over tropical fruits, apples & pears.

Nuts and seeds – maximum of a handful per day, preferably soaked overnight and dehydrated or roasted at low temperature (150 degrees) to improve digestibility.  Favor nuts lower in omega-6, like hazelnuts and macadamias, and minimize nuts high in omega-6, like brazil nuts and almonds.

Certain legumes – green beans, sugar peas and snap peas- though technically legumes, they are usually well tolerated.

Coffee and black tea – black, or with coconut milk.  Consumes this only if one doesn’t suffer from fatigue, insomnia or hypoglycemia, and only before 12:00 PM.  Limit to one cup (not one triple expresso – one cup).

Dark chocolate –  70% or higher in small amounts (i.e. about the size of a silver dollar per serving) is permitted.

Vinegar – apple cider vinegar is especially well tolerated.

Restaurant food – the main problem with eating out is that restaurants cook with industrial seed oils, which wreak havoc on the body and cause serious inflammation.  One doesn’t need to completely avoid, but it’s best to limit eating out as much as possible, especially during the re-boot and until symptoms from addiction improve.

Avoid completely

Dairy – including butter, cheese, yogurt, milk, cream & any dairy product that comes from a cow, goat or sheep.  Ghee is okay.

Grains – including bread, rice, cereal, oats, or any gluten-free pseudo grains like sorghum, teff, quinoa, amaranth, buckwheat, etc.

Legumes – including beans of all kinds (soy, black, kidney, pinto, etc.), peas, lentils and peanuts.

Concentrated sweeteners, real or artificial – including sugar, high fructose corn syrup, maple syrup, honey, agave, brown rice syrup, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.

Processed or refined foods – as a general rule, if it comes in a bag or a box, don’t eat it.  This also includes highly processed “health foods” like protein powder, energy bars, dairy-free creamers, etc.

Industrial seed oils – soybean, corn, safflower, sunflower, cottonseed, canola, etc.  Read labels – seed oils are in almost all processed, packaged and refined foods (which you should be mostly avoiding anyway).

Sodas and diet sodas – all forms.

Processed sauces and seasonings – soy sauce, tamari, and other processed seasonings and sauces (which often have sugar, soy, gluten, or all of the above).

Caveats and Tweaks

With certain health conditions, the basic program above needs further modification:
Those with arthritis, joint pain, autoimmune disease and severe gut issues should also eliminate nightshades and eggs.  Nightshades include potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, pepinos, pimentos, paprika and cayenne pepper.  Nightshades have compounds called alkaloids that can cause inflammation and worsen joint pain in susceptible people. Eggs contain proteins that are common allergens, particularly in susceptible people. (many with addiction have severe gut issues)

Those with insulin resistance, hypoglycemia or reactive hypoglycemia, and those wishing to lose weight, should limit fruit and starchy vegetables.  The total amount eaten each day should equal roughly 50 grams per day of carbohydrate, which is the amount contained in 2 servings of low-glycemic fruit (berries) and 1-2 servings of starch (i.e. sweet potato, taro, yucca, etc.).  Several studies on the Paleo diet have shown that it is effective for improving insulin sensitivity and glucose control even without restricting carbohydrates. There are two reasons for this. First, a Paleo diet is naturally lower in carbohydrate than a Standard American Diet because it excludes the most carbohydrate-dense foods, such as bread, crackers, cookies, muffins, and other processed and refined foods made with flour and sugar. Second, the whole-food, nutrient-dense carbohydrates that are permitted on a Paleo diet, such as sweet potatoes, plantains, and whole fruit, do not affect blood sugar in the same way as processed and refined carbohydrates do.[65],[66]

Those with fatigue, insomnia, anxiety, mood swings or depression should eliminate coffee, tea and all caffeine entirely.  Caffeine stimulates the adrenals and can worsen all of these conditions.  Once your adrenal issues have been addressed, you may be able to add them back in moderation.

Those who are athletes or have high levels of physical activity may want to increase their carbohydrate intake, especially after training.  As a general idea, a minimum of 600 calories (150g) per day of carbohydrate, and as much as 800 calories (200g) or more may be required to meet energy needs, depending on the intensity of training and individual tolerance.

If one still struggles with stubborn gut symptoms after working on the diet in the 3 phases (see below), there may be an underlying gut infection or unchecked chronic stress.  For example, if one has an irritated, inflamed gut, certain non-starchy vegetables may be aggravating the situation. For a certain period it may be necessary to remove foods that trigger or exacerbate an immune response (thus leading to craving or a potential relapse in addiction). This includes nightshades, eggs, dairy and nuts (mentioned above).  While nuts are widely recognized to be nutritious and beneficial to health, a 30-day elimination may be a good option for very sensitive patients or those with difficult-to-solve cases. Nuts are one of the more common allergens, and people in general are more likely to develop allergies and sensitivities, which could counteract efforts to heal the gut. These above are all healthy foods when well tolerated, but they may provoke or perpetuate inflammation in those with autoimmune disease. That said, not everyone will have trouble with them, so the key is to experiment to determine where one falls on that spectrum. Take them out for a full 30 days, then reintroduce one at a time to see which ones create a reaction, starting with egg yolks, then egg whites, nightshades and finally dairy (do them all one at a time).  Feel free to speak to someone at Thrive Holistic Nutrition and Wellness for solutions to these issues, including such things as lab testing for food sensitivities and/or providing any needed supplementation- items for which we can obtain special practitioner pricing.

*Above was adapted from the following books:  Primal Body, Primal Mind- Beyond the Paleo Diet for Total health and Longer Life; Primal Blueprint- Quick and Easy Meals; The Paleo Approach- Reverse Autoimmune Disease and Heal Your Body [67],[68],[69]

Additional Nutrient Considerations for Active Alcoholism and/or the Recovering Alcoholic

As with any addiction or anyone abusing substances, it cannot be reiterated enough that individualized nutrient therapy is critical for long-term success.  A diet high in animal protein and healthy fats are highly effective. Hypoglycemia can be avoided by eating 3 nutrient-dense meals daily, along with never going more than 3-4 hours without eating. As mentioned above, at all costs one should avoid sweets, sugary beverages and starchy carbohydrates.

Bio-individualized care should also include testing for pyroluria, if symptoms are noticeable, which will determine specific nutrient needs. Testing should also include functional blood chemistry analysis, to identify nutrient deficiencies and balance blood chemistry, as well as identifying underlying infections with a compressive stool analysis.  Eating the traditional/ancestral whole food diet above (Paleo Diet for Recovery) covers many of the bases by incorporating needed nutrients. This assumes one has been eating the Standard American Diet, as is seen by most within the addiction spectrum, and even those in recovery for a substantial amount of time- most persons eat a Standard American Diet!).

Other nutritional therapy for the alcoholic should include the following (particularly in early recovery, but adequate intake is needed at any point during recovery/dependancy):

• B vitamins including thiamine (vitamin B1), folate, B6, B12- B1 deficiency is both the most common and the most serious B vitamin deficiency in the alcoholic.  It is interesting that brewer’s yeast has one of the highest content of almost all of the B vitamins, perhaps leading to craving and sensitivity to yeast. B12 is high in such things as clams and beef liver.
• Essential Fatty Acids –  acquired by eating the fatty fish mentioned above, but a quality fish oil supplement can also go a long way as reducing underlying inflammation.  Talk to someone at THNW for quality supplements.
• Magnesium – low magnesium levels are present in as many as 60% of alcoholics and this is linked to delirium tremens. High quantities of this can be found in kelp and wheat germ. The interest in treating depression with nutrition has grown. New clinical research published in PLoS One, offers a surprising and remarkable finding by indicating magnesium supplementation was found to be a safe, fast, inexpensive, and effective treatment for mild-to-moderate depression in adults, with positive effects observed within 2 weeks (and less risk for side effects than drug treatment options).[70]  Most people in the world today, however, are getting less than the recommended amount. A 2009 report from the World Health Organization stated that 75% of Americans consumed less magnesium than they need.[71]
• Digestive Enzymes and HCL –  Talk to someone at THNW for recommended brands.  Note that our production of HCL and digestive enzymes diminishes naturally as we age, so this can make a profound difference in recovery.
• L-Glutamine Powder – supplementation of about 1 grams per has been shown to reduce alcohol consumption (see also hypoglycemia appendix below for more discussion on glutamine)
• Multi-vitamin/mineral – whole foods based is best as it may be the most bioavailable, talk to THNW.
• Zinc – key nutrient involved in the breakdown of alcohol and can be found in oysters and pumpkin seeds.
• Vitamin D –  supports the immune system, and is prevalent in such things as cod liver oil, sardines and salmon.  Don’t forget to get enough sun to adequate levels of vitamin D!
• Chromium Picolonate or Gymnema Sylvestre – helpful for blood sugar dysregulation issues. Chromium is also high in brewer’s yeast, but also relatively high in green peppers and apples.
• Antioxidants – taken either prior to or along with alcohol.  This nutrient inhibit free radical damage and the development of fatty liver disease
• Carnitine – inhibits alcohol-induced fatty liver.  Dietary sources are richest in carnitine are red meats.
• Vitamin A – deficiency is common in alcoholics and appears to work together with zinc deficiency to product the major complications of alcohol dependence.  Found in higher quantities in beef liver, chili peppers, and carrots

Note- for all of the above talk to a trained nutritionist for supplementation- brands, intake amounts etc.
Adapted from The Encyclopedia of Healing Foods[72]; Digestive Wellness[73]; Potatoes Not Prozac[74]; Addiction- The Hidden Epidemic[75]

Summary of Paleo Diet for Recovery

If one is completely new to eating Paleo, we understand this can seem overwhelming.  One might ask themselves “I thought saturated fats were bad”, and “aren’t whole grains healthy?”  If there are questions about why the re-boot includes some foods commonly thought to be dangerous and excludes other foods commonly thought to be healthy, please speak to someone at Thrive Holistic Nutrition and Wellness (THNW).  The Paleo Diet for Recovery (PDfR) above, is much more about “how” than what or why, which is what most are interested in. The best way is to simply dive in and give it a shot. It is designed to get individuals in the addiction spectrum feeling better than they have in years.  It accomplishes this by reducing inflammation, improving digestion, burning fat, identifying food sensitivities, reducing allergic reactions, boosting energy, regulating blood sugar, and stabilize mood.  And for those currently abusing substances, it is designed to reduce cravings and hopefully get them to a point they can put the bottle or drug down.

The first thing we do with clients at THNW is start them on a customized Paleo diet that incorporates individual biochemistry.  We begin with a 30-day re-boot diet (above Paleo Diet for Addiction). In Step 2, not elaborated here, we reintroduce foods that were eliminated in Step 1. By testing gray-area foods one by one, clients can see which foods are safe to incorporate into their diet and which ones need to be removed for the foreseeable future.  Finally, in step 3 we fine-tune the client’s diet to figure out what is the best balance of proteins, carbohydrates, and fats. Also, we begin to determine if an individual Thrives with three meals a day, six meals a day, or intermittent fasting. After adopting a customized Paleo diet, and addressing underlying issues, many experience dramatic improvement!

Conclusion

Personal experience at Thrive Holistic Nutrition and Wellness (THNW) has shown that, for decades now, mainstream medicine and addiction treatment centers have ignored the possibility that nutrition can help in the recovery process.  Given their embarrassingly high relapse rates, detoxification centers and drug addiction practitioners need to consider new options. UCLA’s Alcoholism and Addiction Medicine Service has indicated there is a 75-80% relapse rate in most conventional treatment programs.[76]  Dr. Charles Gant indicates the following:

‘…approximately 20% of all substance abusers recover with no treatment at all.  In any case, if you have a substance abuse problem, your change of recovery through traditional methods is about one in four and I think those are lousy odds.’[77]

As with other addictions, many recovering alcoholics simply don’t ‘feel well’, with 75-95% experience long-term withdrawal symptoms, including depression, anxiety, irritability, nervousness, moodiness, lethargy, fatigue, ‘brain fog’, inability to concentrate, problems with abstract reasoning, irrational thought patterns, obsessive thought, poor memory, emotional hypersensitivity (cry easily or temper tantrums), emotional exhaustion, insomnia, dizziness, poor coordination, clumsiness and so on.  As a result, many end up trading one addiction for another such as caffeine, nicotine and junk food for alcohol. This leads one to ask if they have truly recovered? Many in recovery conclude that ‘something must be wrong because I’m sober, but I’m definitely not enjoying myself’. They are unaware that there is a physiological (biochemical) reason for their peculiar behavior, and relatives, friends, coworkers and health care professional may label recovering alcoholics as “neurotic”, “anxiety-prone,” “chronically depressed” or “immature”.[78]

Recovery therapists who have been using nutritional approaches to treat addiction have had difficulty convincing mainstream treatment facilities of their effectiveness.  It can take a long time for new ideas to be accepted by society. It will take time to educate people that, like other diseases, individuals suffering from addiction are dealing with a very real biochemical disorder.  New testing procedures can identify nutritional and neurotransmitter deficiencies, hormonal imbalance (thyroid, adrenal, blood sugar, sex hormones such as testosterone) or heavy metal toxicities, which can then be corrected using sound nutritional protocols along with psycho-spiritual approaches.  As Master Nutrition Therapists, at Thrive Holistic Health and Wellness (THNW), please note that we have access to practitioner discounts for quality supplements and lab testing. The costliest supplement or lab test is one that does not work or provide needed evidence for change, hence the importance of working with a qualified practitioner.  If supplementation or lab tests are needed to assist with current substance abuse, or any stage of addiction recovery, please seek us out to discuss how we can meet individual needs. Supplements are largely an un-regulated industry, even within health food stores, so it is extremely important to seek quality and work with someone to figure out unique biochemical needs.  Our goals at THNW include the following:

• To achieve universal understanding that addictive behaviors are symptoms of biochemical imbalances.
• To establish nutrient therapy as one of the foundational centerpieces in addiction recovery.
• To provide nutritional protocols that, when implemented, propel individuals actively abusing substances to find recovery and/or a better quality of life.
• To raise awareness that “for every drug that benefits a patient, there is a naturally occurring substance that can achieve the same effect.” Pfeiffer’s Law from the work of Dr. Carl C. Pfeiffer, MD, PhD.
• To raise awareness that “if we demand behavioral change from our patients without allowing them to bring their brain chemistry into more positive balance, we simply set them up for failure.”  Terry Neher, DDS, CCDC III[79]
• To address the underlying causes of addiction and not just treat symptoms.
• To foster a model of prevention whereby we screen for toxicities, nutritional deficiencies, and other biochemical imbalances.
• To achieve and document consistent high rates of success- defined by long-term abstinence and a zest for life, as is seen by treatment centers that incorporate nutritional protocols.  A zest for life that leads one to ‘Thrive’ rather than just survive, no matter where an individual finds themselves within the addiction spectrum.
• To provide education that may empower family members and friends to support those within the addiction spectrum
• Change the narrative around relapse being a part of recovery.  The definition of addiction, stated earlier from the National Institute of Drug Addiction, indicates addiction is a ‘relapsing disease’.  With discoveries of underlying physiological conditions, and implementation of nutritional protocols for those addicted, relapse is not a requirement for recovery.
• To complement all conventional addiction treatment programs, including 12-step programs.

12-step programs, such as AA, often communicate not to change anything major in the first year of sobriety.  However, if an individual is currently in recovery or abusing substances, there is a lot of nutritional and holistic analysis that can be done to protect, enhance, or initiate sobriety.  It is our greatest passion and sincere hope that these individuals may be greatly helped by the items addressed in this document. As was stated earlier, nothing can keep a man or woman in ‘everlasting ignorance so much as contempt prior to investigation’.  We hope this document educates and empowers individuals to take necessary steps when assessing substance abuse. Would you rather do something great and fail, than attempt nothing and succeed? – Robert H. Schulle

VII. Appendix

Appendix

Appendix 1- Consequecnces of Alcohol Abuse

-Anytime you get even moderately drunk, you risk:

Dehydration; Electrolyte imbalances

Gastrointestinal distress, leaky gut and bacterial imbalances

Difficulty sleeping and/or breathing

Hormone imbalances

Nutrient deficiencies

-Dangerous long-term consequences of frequent and heavy alcohol use

Alcohol is well-known to be a mitochondrial toxin and specifically a neurotoxin.

Depression

Brain cell death, memory loss, dementia and cognitive dysfunction

Malnutrition

Fatty liver

Hepatitis

Cirrhosis

Digestive dysfunction, leaky gut (intestinal permeability), upper gastrointestinal bleeding

Candida overgrowth, yeast infections, SIBO and gut dysbiosis

Several nutrient deficiencies including B vitamin deficiencies and severe mineral deficiencies

Anemia

Estrogen dominance

Loss of muscle tone, sagging skin, grey hair

Accelerated aging and reduced life expectancy by 10-12 years

Nerve damage and brain damage

Brain damage

Adrenal dysfunction

Compromised detoxification pathways

Increased risk of cancer, diabetes, pancreatitis, hypertension, heart attack and heart disease

In men, alcohol abuse causes enlarged breasts (gynectomastia), low sex drive, erectile dysfunction, reduced testosterone, decreased growth hormone production, and shrunken testes.

Appendix 2- Adrenal Fatigue

Adrenal Fatigue-  Although indications of hypoadrenia can be detected using blood and urine tests, only saliva hormone testing indicates the amount of hormones found inside the cells.  Unfortunately, conventional medicine only acknowledges a problem with the adrenals if the test results fall in the extreme outer ranges of hormone production.

• Addison’s is a disease characterized by adrenals that are barely functions or in complete failure.  This is often caused by autoimmunity, but can also be a result of severe infection or damage to the organs.
• Cushing’s disease is often the result of taking steroid medications.  It is a condition of extremely high levels of cortisol. It can also be caused by a malfunctioning pituitary gland.  The pituitary signals the adrenals to produce cortisol, and in some instances of Cushing’s can over-stimulate the adrenals to produce excessive amounts.

Adrenal fatigue falls within the ‘acceptable’ range of conventional medicine testing.  Nonetheless, sustained excess cortisol can lead to bone loss, weight gain, high blood pressure, depression, addiction and degenerative disease over time.

Appendix 2A- Supplements for Adrenal Fatigue

• HCL and Digestive Enzymes
• Vitamin C with flavonoids: 3,000 mg (keep vitamin C on hand as it is most concentrated in adrenals in the body, up to 5 grams per day)
• Vitamin E (mixed tocopherols) 800 IU
• B Complex (B6- 50-100 mg, B3- 75-125 mg, B12- 200 to 400 mcg)
• Magnesium Citrate 400 mg
• Calcium (750-1000 mg)

(Alternate taking magnesium one day and calcium the next-  want approximately a 2:1 ratio of calcium to magnesium)

Adaptogens- ask THNW about adaptogens (herbs for adrenal fatigue)

Appendix 2B-  Blood sugar and the adrenals

The adrenals glands must respond to falling blood sugar in the same way they respond to chronic stress: release cortisol, epinephrine and norepinephrine.  When blood sugar spikes cand crashed throughout the day (especially coupled with emotional stresses such as work and responsibilities) it can exhaust the adrenal glands over time.  Imbalanced blood sugar destabilizes mood, causing energy highs followed by fatigue, irritability, depression, and brain fog.

Appendix 2C- Pregnenolone Steal – (In men, continual stress from addiction diminishes the production of testosterone as pregnenolone is diverted the pathway to cortisol in lieu of testosterone)- To further illustrate hormones are controlled by cortisol when you are in a stress response such as Fight or Flight (often what your body identifies with addiction with constant withdrawals, mood swings, blood sugar dysregulation etc)- your cortisol robs your pregnenolone, and this is known is Pregnenolone Steal. This will lead to the loss of DHEA, Testosterone and Estrogen.

Appendix 2D-  The role of stress in addiction

Stress has been mentioned above but it should be reiterated that it plays a major role in addictive behavior.  Stress affects the entire body, suppressing the immune system, increasing inflammation, and disrupting hormone and neurotransmitter balance.  Over time, chronic stress exhausts the adrenal glands which can trickle down into further hormone imbalance, such as hypothyroidism and insulin resistance.  Both hypothyroidism and imbalanced blood sugar (which can eventually lead to insulin resistance) are associated with serotonin levels. This is only one example of how stress affects mood and perpetuates addiction.  Stress depletes calming neurotransmitters contributing to anxiety and loss of control or rational thinking. In addition, stress depletes many of the neuro-nutrients necessary for optimal brain function. When stress becomes chronic, as happens with through addiction, these nutrients and calming neurotransmitters never get a chance to replenish (leading to chronic behavioral and mood disorders and addiction).   Some stress relieving techniques were indicated above and should be taken seriously by those affected by addiction.

Many have indicated the involvement of the alcoholic patient in an individually tailored fitness program has been shown to improve the likelihood of maintaining abstinence.  Research has shown that regular exercise is effective in the alleviating anxiety and depression and enables individuals to respond better to stress. Improved fitness may allow more effective responses to emotional upset, thereby reducing the likelihood of resorting to alcohol when the patient in involved in conflict.

Appendix 3-  Hypoglycemia

Both high and low blood sugar affect mood and cognition.  The brain requires a steady supply of glucose in just the right amount to function optimally (unless on is doing a ketogenic diet that also provides fuel for the brain).  Sitting down and eating a large meal, or one high in sugar or refined carbohydrates, causes blood sugar to rise too high. This causes fatigue and brain fog due to the overload of sugar.

Low blood sugar causes the same reaction.  We discussed how blood sugar elicits the stress response from the adrenal glands contributing to stress and anxiety.  However, low blood sugar also directly affects the brain since it requires a consistent supply of glucose. During hypoglycemia, the brain is literally beginning to starve, causing it to slow down function and engage in only primitive activity.  Shakiness, irritability, fatigue, and lightheadedness are all common symptoms.

The amino acid L-Glutamine can also be a key player in addiction and blood sugar dysregulation issues.  L-Glutamine is a perfect fuel for the whole brain, balancing blood sugar levels to maintain energy and clear thinking. Blood sugar deficiency symptoms: irritability, shakiness, weakness, dizziness, especially if too many hours have passed since the previous meal. Symptoms of deficiency may include cravings for whatever gives quick relief to low blood sugar, like sweets, starches, and alcohol.

NOTE: Be cautious about taking L-glutamine if you have manic depression (bipolar disorder). While low doses of L-glutamine may relieve bipolar depression, in approximately 50% of bipolar cases normal doses of L-glutamine can trigger mania.  (even for some that are not bi-polar L-glutamine can be too neuroexcitatory, so use with caution)

Appendix 3A- Hypoglycemia and Addiction and Notes about Bill Wilson

Bill Wilson, co-founder of Alcoholics Anonymous, became very interested in the biochemical basis of alcoholism and addiction. He researched this area extensively especially in the last years before his death. He personally suffered from hypoglycemic symptoms and depression and was known to consume a lot of caffeine and sugar. Once he took these foods out of his diet and added eating nutrition-dense foods, his blood sugar was stabilized and his sense of well being returned. He was driven to share this information with other alcoholics.

Bill W. self-published two pamphlets First and Second Communication to Alcoholics Anonymous Physicians (1965) and (1968). In 1971 after Bill’s death, Lois, his wife and founder of Alanon, published a pamphlet, The Vitamin B-3 Therapy: A 3rd Communication to AA’s Physicians stating that her husband, Bill, had become convinced that there was a biochemical connection with alcoholism and addiction. Hypoglycemia doesn’t necessarily go away when you stop drinking or using. It is a metabolic disorder that has to be corrected with proper diet and nutrition.  These symptoms often correspond to addiction. The symptoms are as follows: nervousness, irritability, exhaustion, faintness, dizziness (tremors, cold sweats), depression, vertigo (dizziness), drowsiness, headaches, digestive disturbances, forgetfulness, insomnia, constant worrying (unprovoked anxieties), confusion, internal trembling, and heart palpitations (rapid pulse).

To support recovery from addiction, it is important to keep blood sugar levels balanced in order to prevent these symptoms from occurring and also to prevent sugar cravings which can lead to alcohol and drug cravings. There are some key nutrients that block the sugar cravings that come with hypoglycemia. Bill W gave one of them, B3 also known as niacin, to 30 of his alcoholic friends. After taking the niacin for a while, 70% reported they felt much better (with a reduction in symptoms and cravings).

Additional supportive evidence shows that B3 prevents the abnormal drop of blood sugar. Some other key nutrients are chromium, glutamine, vitamin C, magnesium and pantothenic acid. If all 3 heads of the dragon of addiction are fed (body (nutritional), spiritual, mental (emotional), then getting well and getting better every day can be the reality of recovery.

Appendix 4- Pyroluria

The following includes the most common symptoms associated with the condition Pyroluria.  If you answer “yes” to 15 or more of these then further testing may be worthwhile:

PYROLURIA QUESTIONNAIRE

1.          Little or no dream recall
2.          White spots on finger nails
3.          Poor morning appetite +/- tendency to skip breakfast
4.          Morning nausea
5.          Pale skin +/- poor tanning +/- burn easy in sun
6.          Sensitivity to bright light
7.             Hypersensitive to loud noises
8.          Reading difficulties (e.g. dyslexia)
9.          Poor ability to cope with stress
10.           Mood swings or temper outbursts
11.            Histrionic (dramatic) tendency
12.           Argumentative/enjoy argument
13.           New situations or changes in routine (i.e., traveling) particularly stressful
14.           Much higher capability and alertness in the evening, compared to mornings
15.           Poor short term memory
16.           Abnormal body fat distribution
17.           Belong to an all-girl family with look-alike sisters
18.           Dry skin
19.           Anxiousness
20.           Reaching puberty later than normal
21.           Difficulty digesting, a dislike of protein or a history of vegetarianism
22.           Tendency toward being a loner and/or avoiding larger groups of people
23.           Stretch marks on skin
24.           Poor sense of smell or taste
25.           Feel very uncomfortable with strangers
26.           Frequently experience fatigue
27.           A tendency to overreact to tranquilizers, barbiturates, alcohol or other drugs (in other words, a little produces a powerful response)
28.           A tendency toward anemia
29.           History of mental illness or alcoholism in family
30.           Easily upset by criticism
31.            Sweet smell (fruity odor) to breath or sweat when ill or stressed
32.           Prone to acne, eczema or psoriasis
33.           A tendency toward feeling anxious, fearful and carrying lifelong inner tension
34.           Difficulty recalling past events or people
35.           Bouts of depression or nervous exhaustion
36.           Prone to frequent colds or infections

Again, if you have answered yes to 15 or more of these then consider testing further using a urinary screening test for the presence of elevated kryptopyrroles.  Testing for this condition is simple, relatively inexpensive and readily accessible to anyone without a prescription.

NOTE:  It’s important that a clear laboratory diagnosis is determined before attempting high dose supplementation with zinc and/or B6.  Working closely with a qualified health care provider knowledgeable about this condition is strongly suggested.

Pyrolurics also have a greater than normal need for omega-6 fatty acids, particularly dietary arachidonic acid (AA–found readily in eggs, butter, red meat and liver) and the essential fatty acid GLA (gamma linolenic acid– found in supplements like black currant seed oil and evening primrose oil).

The really good news is that once diagnosed, pyroluria is very manageable with the use of disciplined supplementation–typically requiring large doses of zinc and B6 (liquid ionic zinc and a co-enzymated form of B6 known as “P-5-P” tend to work best).  Also typically some supplementation with GLA is also needed, along with a diet somewhat higher in sources of arachidonic acid. Sufficiency for zinc can be determined using a “zinc tally” test and B6 sufficiency can be subjectively determined by the return of regular (remembered) dreaming.  The “bad news” is that some ongoing supplementation is needed indefinitely in order for symptoms to remain manageable long term…a small price to pay for real relief. Without appropriate supplementation symptoms ten to return again in a week or two.

With appropriate supplementation and stress management mild cases of pyroluria tend to respond quickly.  More severe cases tend to experience gradual and incremental improvement over a period of several months.

Additional considerations for the pyroluric include the need for improving digestion and hydrochloric acid status, avoidance of phytate-containing foods such as grains, legumes and soy, and the susceptibility to heavy metal toxicity from mercury, cadmium and copper.  Where the restoration of zinc sufficiency is highly resistant one may need to pursue further testing to see if heavy metal toxicity is an issue.

Appendix 5- Food Allergies/Sensitivities

Nervous system symptoms as possible signs of food allergies or sensitivities:

• Hyperactive; wild, unrestrained
• Talkative behavior: explosive, stuttering, constant
• Inattention- disruptive, impulsive
• Short attention span
• Restless legs, finger tapping
• Clumsiness: uncoordinated, tremors
• Insomnia or nightmares
• Nervousness: irritable, upset, short-tempered
• High-strung, excitable, or agitated behavior
• Moodiness or depressed behavior:  tired, weak, weary, exhausted, or listless
• Easily moved to tears or easily hurt
• High sensitivity to odor, light, sound, pain, or cold

Other medical symptoms related to food allergies or sensitivities:

• Nose:  year-round stuffiness, watery nose, sneezing, nose rubbing
• Aches:  in the head, back, neck, muscles, or joints (‘growing pains’ or aches unrelated to exercise)
• Belly problems:  bellyaches, nausea, upset stomach, bloating, bad breath, gassy stomach, belching
• Bladder problems- wetting pants in daytime or in bed, need to rush to urinate, burning or pain with urination
• Face- pale color, dark eye circles, puffiness below eyes
• Glands- swelling of lymph nodes of neck
• Ear problems-  repeated formation of fluid behind eardrums, ringing ears, dizziness
• Excessive Perspiration
• Low-Grade fever
• Chronic Inflammation anywhere in the body
• Proneness to allergies
• Resistant to weight loss (even with exercise and a low-calorie diet)

Appendix 5a- MTFHR

MTFHR gene mutation is a condition which almost 50% of population may haves .  It is a condition in which one takes non-methylated folate into body and it builds up to toxic levels.  After evaluating one for the gene, one needs to look to support MTFHR for such things as depression, detox etc.  (methylated B’s help with all this and adequate protein for amino acids.)

An MTHFR mutation is a problem associated with poor methylation and enzyme production. MTHFR mutations affect every person differently, sometimes contributing to hardly any noticeable symptoms at all, while other times leading to serious, long-term health problems.

Although the exact prevalence rate is still up for debate, it’s believed that up to 30 percent to 50 percent of all people might carry a mutation in the MTHFR gene, which is inherited and passed down from parent to child. (1) Around 14 percent to 20 percent of the population might have a more severe MTHFR mutation that impacts overall health more drastically. (15-30% less able to process and utilize folate)

The MTHFR gene mutation was discovered during the completion of the Human Genome Project. Researchers realized that people with this type of inherited mutation tended to develop certain diseases, including ADHD, Alzheimer’s, atherosclerosis, autoimmune disorders and autism more often than those without the mutation.

Appendix 6- GI Restoration

Supplemental regimen for the restoration of gastrointestinal microbiome and mucosal integrity (once food sensitivities have been removed)

• L-glutamine- primary source of fuel for enterocytes, helps to fuel the regeneration of damaged small intestine.
• Probiotics (various strains):  help to restore normal gut health and immune response
• Grass-fed bovine colostrum- functions to reduce inflammation, protects against irritation from toxins, checks any potential infection while promoting epithelial growth and repair (helping to reduce excess permeability and leaky gut), can help promote recolonization by friendly gut flora, and is a very potent immune system modulator.
• Proline-rich polypeptides (also known as colostrinin):  are composed of a group of related polypeptides derived from bovine colostrum that have the unique ability to stabilize and modulate both immune and cytokine (inflammatory) process in the body.  Pure bovine proline-rich polypeptides are available in oral sprays that can greatly enhance the effectiveness of restorative therapies.
• Vitamin D3- helps support healthy immune function, mitigates inflammation, and can help restore normal intestinal permeability.
• Omega-3 fish oil or krill oil (supplement for EPA, in particular) helps promote production of anti-inflammatory prostaglandins.
• Curcumin (found in turmeric): has a powerful anti-inflammatory effect.

Note that one should continue with this regimen for one to two years in order to achive desired results.  Some food sensitivities may take 6 months or longer to simply ‘calm down’. Re-introduction of any foods should be done one at a time and reactions noted over a 72 hour period before another food is added in (add only one food at a time).

Although the average life-span has risen dramatically, the questions of why we age and how to continue to increase life expectancy remain. There are many theories of aging, and several biochemical processes that clearly decline over time. Here, we outline the biochemical processes that lead to decline and the nutritional insight that can slow these processes.

5 Theories of Aging

The Wear and Tear Theory

Over time, the cells and organs of the body are worn down by overuse and abuse.  Toxins that damage the organs include excess sugar, fat, caffeine and alcohol in the diet; smoking; UV rays from the sun; and other physical and emotional stresses. As we age, the body loses its ability to repair the damage.

The Neuroendocrine Theory

Hormones are essential for repairing and regulating many bodily functions. Hormone levels are high when we are young, but decline as we age, impairing the body’s ability to repair and regulate itself, and decreasing our vitality.

The Genetic Control Theory

Our lifespan is genetically pre-determined. We are all born with a biological clock that ticks away until it goes off at a certain time. This timing is greatly affected by dietary, environmental, and other factors within our control, such as exercise, stress, and obesity.

The Free-Radical Theory

Free radicals caused by smoking, stress, sugar, alcohol, fried food, and poor nutrition damage cell membranes, cause oxidation (“rust”), and create metabolic waste products that interfere with the cells’ ability to reproduce and repair themselves, interfering with our genetic code, and creating mutant cells that lead to cancer and other diseases.

The Mitochondrial Theory

Mitochondria are the energy-producing centers of our cells. They have their own DNA, which is very fragile, and easily damaged by free-radicals. Over time, mitochondria are less able to produce energy for the cells, further accelerating the aging process.

9 Biological Processes that Decline with Aging

Sensory System

All sensory functions – vision, hearing, smell, taste, and touch – decline with age. Deficiencies in vitamins A, thiamine, B6, B12, and folic acid, along with zinc and copper are common in the elderly, and may reduce the sense of taste, in turn leading to reduced food consumption, resulting in  malnutrition.

Hormone treatment: DHEA is an all-around anti-aging hormone that protects the nervous system, thereby enhancing the function of all the senses.

Food: Leafy green vegetables, wild salmon, nuts

Supplements: Zinc: 30-45mg, with copper: 3-4.5mg; vitamin A: 10,000mg

Endocrine System

The Endocrine System regulates hormones. People with healthy endocrine systems look and feel good, and can fight off most infections and chronic diseases. Toxins and free radicals cause the endocrine system to wear out, affecting the immune system and causing a decline in reproductive function and the production of growth hormone.

Many age-related symptoms are caused by a gradual decrease in certain hormones.

Hormones that gradually decline with age

•    Human Growth Hormone (HGH)
•    DHEA
•    Melatonin
•    Estrogen
•    Testosterone Progesterone
•    Thyroid hormone (TH)

While hormone replacement therapy (HRT) can also be helpful in “turning back the clock,” nutrition and lifestyle can support hormone production as well as the prevention or slowing of the aging process.

Immune System

Reduced efficiency of the Immune System is a major contributor to the aging process, and can can lead to infection, chronic inflammation and auto-immune disease. The thymus gland is the main organ of the immune system, and can be supported by boosting the endocrine system.

Hormone treatment: DHEA is considered an all-around anti-aging hormone.

Foods: Leafy green vegetables and healthy fats (coconut oil, avocados, olive oil, nuts, seeds)

Supplements: Calcium: 1000-1500mg; L-arginine: 2-3g; ashwaganda: 3-6g

Metabolic System

The body’s ability to turn glucose into energy decreases with age, resulting in loss of lean muscle mass, insulin resistance, and increased body fat, which leads to cardiovascular and metabolic disease.

Hormone treatment: Thyroid hormone (TH) governs metabolism and helps regulate blood sugar.

Foods: Whole grains, green tea, cruciferous vegetables

Supplements: Alpha-lipoic acid (ALA): 20-50mg; biotin: 50-200mcg; iron: 8-14g

Gastrointestinal System

As we age, changes in the intestines cause malabsorption of nutrients, as does decreased HCL, and lowered gastric motility and incontinence may occur. Also, drugs may significantly affect taste and appetite.

Hormone treatment: TH can improve digestion and increase digestive enzymes and stomach acid

Food: Fermented vegetables, bone broth, coconut oil

Supplements: Digestive enzymes; HCL; probiotics

Reproductive System

All sex hormones decrease with age. In women, there is a steep drop in estrogen and progesterone when ovulation stops (menopause), causing changes in many body tissues. Men experience a decline in testosterone that begins around age 30, resulting in andropause, a slow but steady decline of sexual arousal and performance. Osteoporosis and increased heart disease risk increases for both.

Hormone treatment: HRT (hormone replacement therapy) is a combination of estrogen and progesterone given to menopausal women that reduces osteoporosis and risk of death from heart disease and stroke, and improves Alzheimer’s symptoms, memory, and cognitive function. In men, TRT (testosterone replacement therapy) improves libido, increases muscle mass, reduces osteoporosis and risk of heart disease, and may lower LDL cholesterol.

Food: Non-GMO soy foods; yams; eggs

Supplements: Dong quai (for women); chrysin: 1-3g (for men); vitamin E: 800IU

Nervous System

The Nervous System is especially vulnerable to age-related decline because nerve cells are less able to regenerate. The myelin sheaths that protect nerves deteriorate, causing decreased sensory function (especially sight and hearing but also taste and smell), muscle strength and coordination; changes in posture and gait; and slower reflexes.

Hormone treatment: DHEA stimulates nerve growth and enhances neurotransmitter function.

Food: Wild salmon, leafy green vegetables, sea vegetables

Supplements: Magnesium: 310-420mg; fish oil:1-3g; CoQ10: 30-300mg

Brain Function

Cognitive function declines with age, and may be accelerated by chronic diseases such as hypertension, diabetes. Risk factors include smoking, steroid hormones, lack of mental stimulation, and physical inactivity. Spatial, reference, and visual memory decline.

Hormone treatment: DHEA reduces inflammation in the brain, and may protect against neurological diseases like Alzheimer’s and Parkinson’s.

Food: Wild salmon, avocado, blueberries

Supplements: Acetyl L-carnitine (ALC): 250-500mg; vitamin E:400-1,200IU; fish oil: 1-3g

Muscular System

Age-related loss of skeletal muscle (sarcopenia) results in a decline in muscle strength, which is a major cause of disability from falls and hip fractures, and may contribute to decreased bone density, insulin sensitivity, and aerobic capacity. With age, we are less able to build new muscle tissue.

Hormone treatment: HGH improves muscle mass and strength, and endurance.

Food: Greek yogurt, chickpeas, wild salmon

Supplements: Whey protein; Branched-chain amino acids (BCAA)

Although it’s estimated that up to 80% of all adults experience some level of adrenal fatigue during their lives, it is one of the most under-diagnosed illnesses in the US.

The adrenals are two walnut-sized glands that sit on top of each kidney. They are the main stress control system of the body, and manufacture important hormones: adrenalin, cortisol, DHEA, and aldosterone. They interact with the hippocampus and pituitary, creating a cascade of hormones that affects every gland and tissue in your body, impacting your energy level and sense of well-being.

When stress is excessive or prolonged, the adrenals work overtime. They become fatigued, resulting in a decreased output of cortisol. Many factors make up your total stress load: financial/work-related stress, family/relationships, fears, environment, chronic illness or infection, allergies, smoking, poor diet, toxins, sleep deprivation, too much or too little exercise.

Signs and Symptoms of Adrenal Fatigue

• Morning sluggishness, Fatigue
• Depression, anxiety
• Cravings for salt
• Compulsive eating
• Impatience/Irritability
• Memory loss, fuzzy thinking, indecisiveness
• Decreased sex drive

Food to Support the Adrenals

Choose whole, organic, unprocessed, unrefined foods. Include a healthy fat, a high-quality protein, and a complex carbohydrate at every meal. Eat 5 to 6 small meals throughout the day to maintain blood sugar levels. Avoid lowcalorie diets and skipping meals.

Organic Vegetables

• Eat six to eight servings of colorful organic vegetables every day.

Organic Fruit

• Avoid eating fruit in the morning to prevent blood sugar issues.
• Best fruits to eat: papaya, mango, plums, pears, kiwi, apples, cherries
• Limit these fruits: bananas, raisins dates, figs, oranges, grapefruit

Salted Water

• People with adrenal fatigue are often dehydrated and may drink too much water. Add ½ tsp of sea salt to a glass of water and drink first thing in the morning, and another around 2:00 to replenish needed electrolytes.

Dietary Supplements

• Vitamin C with flavonoids, 3000mg
• Vitamin E (mixed tocopherols), 800IU
• B Complex (B5/250mg, B6/50-100mg, B3/75-125mg, B12/200-400mg)
• Magnesium Citrate 400mg
• Calcium, 750-1000mg (Alternate taking calcium one day and magnesium the next)
• HCL & Digestive Enzymes Recommended Reading: The Cortisol Connection, Shawn Talbott Adrenal Fatigue, James Wilson, ND, DC, Ph.d www.nutralicious.us Food to Support the Adrenals

Stages of Adrenal Fatigue

Alarm: Your “red alert” response to perceived danger immediately activates the nervous system. Adrenalin is released, increasing your heart rate, blood pressure, and breathing rate, and blood sugar is elevated. A surge of blood and energy rushes to your arms and legs so that you can fight or flee. Digestion and other functions shut down as your body focuses the danger.

Adaptation: The body adapts to the stressor long after the effects of the initial “fight-or-flight” response have calmed down, as the body tries to return to normal. Fat and protein from the muscles are converted to glucose for energy. Cortisol takes over to mitigate the initial stress-response, but chronic cortisol production causes an imbalance of other hormones, and inhibits the immune system, increasing risk of infection. This stage can go on for years, until cortisol production fall.

Exhaustion: With prolonged stress, bodily systems begin to break down as the adrenals are no longer able to produce enough cortisol, which, along with high insulin, leads to high blood sugar. They also can’t produce aldosterone, leading to the loss of sodium; this imbalance of electrolytes damages the kidneys and results in cellular damage, triggering certain illnesses, reducing the body’s ability to fight an illness, and making some diseases harder to control.

Allergies and Adrenal Function

Allergies create inflammation in the body. Cortisol is anti-inflammatory. The more frequent or severe the inflammation, the more cortisol is needed. The adrenals become fatigued as they work harder to produce more cortisol to soothe the inflammation. A vicious cycle leads to progressively greater adrenal fatigue and larger allergic reactions.

Reactions to food allergies vary from person to person. Since symptoms of food allergies can occur from 30 minutes to several days after ingestion, it can be difficult to identify the offending food. You can also develop addictions to food.

If you feel bad after eating a food you crave, it probably contains a substance you’re allergic to as well as nutrient that you need more of.

Eliminating foods you are allergic or addicted to is essential to healing the adrenals. As your adrenal health improves, you will suffer from fewer allergies, and you can usually add these foods back in to your diet, although this process could take several months to over a year.

Hypoadrenia and Disease

Adrenal fatigue, or hypoadrenia, occurs when over-worked adrenals are no longer able to produce the hormones required to deal with prolonged or extreme stress. It can range from nearly zero function to almost normal, and can affect every system in the body.

Hypoadrenia is an underlying factor in hypoglycemia, hypothyroidism, diabetes, anxiety and depression, chronic respiratory infections, fibromyalgia, chronic fatigue syndrome, rheumatoid arthritis, alcoholism, heart disease, and reproductive problems.

Blood, urine and saliva hormone tests for hypoadrenia are all available, however the saliva test for adrenal function is the most accurate, as it measures the amount of hormones inside the cells. The “normal” range for adrenal function in blood and urine tests is very broad, and conventional doctors often only acknowledge a problem if the test results fall outside the accepted norm.

Addison’s disease is characterized by adrenals that produce very low levels, if any, of cortisol. This is most often caused by autoimmunity, but can also be the result of severe infection or chronic stress.

Cushing’s disease is a condition of extremely high levels of cortisol, often the result of taking steroid medications. It can also be caused by a malfunctioning pituitary, or pituitary tumor that over-stimulates the adrenals.

Adrenal fatigue falls within the “acceptable” range of conventional medicine testing. However, over time, sustained excess cortisol can lead to weight gain, hypertension, bone loss, depression, and degenerative disease.

Adrenal Fatigue, Blood Sugar & Weight Control

Hypoglycemia (low blood sugar) is common in those with adrenal fatigue. The normal stress response by the adrenals is to increase the blood glucose level by sending cortisol through the bloodstream to the liver, where it triggers the release of sugar (stored in the form of glycogen) to be released into the bloodstream in the form of glucose. When your adrenals are fatigued, cortisol production is low, and it’s harder to maintain normal blood sugar levels.

Skipping meals strains the adrenals by causing low blood sugar that requires more cortisol production. People with hypoglycemia often overeat or choose caffeine and high-fat foods for extra energy, which temporarily boost cortisol, causing glucose to spike. However, excess glucose is stored as fat.

Things to Avoid

• Caffeine
• Hydrogenated oils
• Processed and refined foods
• Deep-fried foods • Alcohol
• Foods you are allergic to.
• Limit sugary foods and drinks.

There are many conditions that lead to addiction and substance abuse.  Many of these conditions are not acknowledged in mainstream medicine as there is not a drug for it.  However, they are fully observed in the realm of alternative medicine and functional nutrition. It has been mentioned that we are biochemically unique, and by identifying underlying issues of addiction we can begin to address the root cause.

Addiction and Specific Conditions of the Body

We know that in alcoholics, for example, higher than normal acetaldehyde levels (due to genetic factors) are believed to be responsible for many of the harmful effects of alcohol consumption and for the addictive process itself.  In the liver, alcohol is broken down to acetaldehyde with the help of enzymes and active niacin as a cofactor. We also know that although reversible, fatty liver is present in all active alcoholics with a degree of severity contingent upon the duration and degree of alcohol abuse. (see appendix 5a for MTFHR factors that can contribute to addiciton)

The following will address some of the other common conditions which may underlie addiction and/or substance abuse (see appendix 1 for a more complete list of consequences associated with alcoholism).  The conditions below are not commonly acknowledged by mainstream allopathic medicine (conventional medicine), but they are well-known in the alternative medicine field as underlying causes to consider for addiction/substance abuse.  Keep in mind, alternative medicine is growing in popularity as many people trust natural remedies over pharmaceuticals. In 2013, alternative medicine was a $30 billion-dollar industry, utilized by almost 50% of Americans.[33]

Adrenal Exhaustion and Addiction (also referred to as adrenal exhaustion)

Your adrenals are two organs the size of walnuts that sit on top of your kidneys.  They manufacture important hormones such as adrenaline, cortisol, DHEA and aldosterone.  Together, with the hippocampus and the pituitary gland, the adrenals form an endocrine triad that influences every tissue and gland in your body.  Their primary function is to mitigate stress, so they have a direct impact on your energy level and sense of well-being.

When exposed to extreme or continual stress, as is the case in addiction/substance abuse, the adrenals work overtime and are susceptible to adrenal fatigue.  Total stress load is a composite of many factors including emotional/relationship, financial/work-related, fears, allergies, chronic infections, sleep deprivation, poor diet, drug/alcohol usage, caffeine, smoking, toxins and too much or not enough exercise.  Cortisol is released in response to stress and low blood-glucose concentration.  It functions to increase blood sugar through gluconeogenesis, to suppress the immune system, and to aid in the metabolism of fat, protein, and carbohydrates.  Studies have demonstrated that chronic alcohol ingestion and its associated effects are connected to adrenal cortical activation in alcoholics.[34]  This puts alcoholics at the risk of being in an almost constant state of stress (‘fight or flight mode’) due to such things as hypoglycemia and withdrawal stress.

Hypoadrenia is a condition in which your adrenals are not working at their optimum level. Typically, this is caused by the adrenal’s overexertion to chronic stress, thus the descriptive term ‘adrenal fatigue/exhaustion’.  The overused adrenals are no longer able to respond effectively and thus an insufficient number of hormones are produced. (see appendix 2 for adrenal fatigue testing, diseases, and the different stages of adrenal fatigue).  Signs and symptoms of adrenal fatigue include:

• Not wanting to get out of bed in the morning
• Mild depression- nothing seems fun anymore
• Fuzzy thinking/Memory loss/Indecisiveness
• Lack of patience/Irritability/Biting off heads
• Craving for salt/Compulsive eating/Alcoholism and Drug Abuse
• Decreased sex drive (stress drives testosterone down, for example, as noted below)

We will discuss the overall paleo diet for recovery in the next article, however, for this condition it is important to also consume foods which specifically support the adrenals, including whole, unprocessed, and unrefined food.   Adrenal exhaustion recovery foods include high quality protein, healthy fat, and a complex carbohydrate with each meal. So as not to put additional stress/strain on the adrenals, it is also important to eat five to six small meals throughout the day. Stress can come in many different forms, including physical, chemical and emotional.  A diet high in refined carbohydrates and trans-fats is chemically stressful to the body. Other items to note to incorporate into diet include the following:

• Organic Vegetables- eat six to eight servings of colorful, organic vegetables each day
• Organic Fruit- approximately 1-3 servings per day, depending on your blood sugar balance.  Favor low sugar fruits like berries and peaches over tropical fruits, apples and pears. Avoid eating fruit in the morning to address blood sugar issues.  Limit consumption of bananas, raisins, dates, figs, oranges, and grapefruit as they have a higher glycemic index.
• Salted Water- people with adrenal fatigue are often dehydrated.  Add ½ teaspoon of Himalayan salt to an 8-ounce glass of water and drink upon rising.  Have another around 2pm to offset the late afternoon blues. The salt helps to replenish electrolytes.
• Avoid the following which stimulate the adrenals:  caffeine, hydrogenated oils, foods you are allergic to, deep fried foods, processed food, refined grains, sugar and alcohol.
• Supplements (See Appendix 2A)

Diets high in processed convenience foods are associated with imbalanced blood sugar and are also stressful to the body (see appendix 2B for blood sugar and the adrenals & hypoglycemia section below).

As you will see further into these articles, to stabilize the adrenals, it is also important to remove allergies, inflammation, stabilize blood sugar and look at stress management.  Since we are looking at addiction from a holistic perspective, active stress management is critical to overcoming adrenal issues (ie- yoga, meditation, deep breathing exercises, long walks etc).  Many believe that it is impossible to overcome adrenal issues if one does not look at stress management. Active stress management is an essential component to an adrenal restoration program. One of the main goals is to simply ‘start by stopping’, and find what works for you.

The ‘pregnenolone steal’ refers to favoring stress hormone production (i.e.- cortisol) over sex hormone production (i.e.- testosterone).  For this reason, in men for example, stress caused by addiction diminishes testosterone (sex hormone) production in favor of stress hormones such as cortisol (see appendix 2C for more on the ‘pregnenolone steal’).  Survival is deemed more important than the immune system or sex, hence the cascade toward the ‘fight or flight’ stress hormone cortisol rather than the sex hormone testosterone.[35]  Diminished testosterone in men, and feeling poor as a result, can lead to ‘self-medicating’ and addictive behaviors.

Stress is an underlying contributor to most chronic disease, and adrenal fatigue is a key player in many conditions (see more about stress/addiction under appendix 2D).  In his book Adrenal Fatigue- The 21st Century Stress Syndrome, James Wilson N.D., D.C., Ph.D. states the following:

Adrenal fatigue often precedes a syndrome such as chronic fatigue, fibromyalgia and some cases alcoholism. The immune weakness that results from altered adrenal function sets the stage for easier infection or greater debilitation.  In many alcoholics, adrenal fatigue and the resulting hypoglycemia predispose the person to a compulsive desire for alcohol.  In other cases of alcoholism, the adrenals become fatigued by the continual use of alcohol.  In either case, adrenal fatigue is an intimate component of most alcoholism.  Adrenal support greatly enhances the treatment protocol of alcoholism.[36]

(Author’s Note- Adrenal fatigue falls within the ‘acceptable’ range of conventional medicine testing.  Nonetheless, sustained excess cortisol can lead to bone loss, weight gain, high blood pressure, depression, addiction and degenerative disease over time.)

Hypoglycemia

Sugar is an addiction far stronger than what we see with heroin.  It is the basic addictive substance from which all other addiction flow.  Refined sugar and all refined foods such as polished rice, white flour and the like, are nothing less than legalized poison. – Dr. Abram Hofer[37]

Hypoglycemia (deficiency of glucose in the bloodstream[38] or ‘low blood sugar’) is often the result of alcohol consumption, whereby there is a rapid increase in blood glucose levels followed by a subsequent drop.  In one study from JAMA, ‘the glucose-lowering action of alcohol may induce severe hypoglycemia with irreversible neurological changes.’[39] Blood sugar drops result in cravings for food, particularly foods that quickly elevate blood glucose, such as sugar and more alcohol.  Increased sugar consumption aggravates reactive hypoglycemia, particularly in the presence of alcohol. Hypoglycemia aggravates the mental and emotional problems of the alcoholic, producing such symptoms as sweating, tremor, anxiety, hunger, dizziness, headache, visual disturbance, decreased mental acuity, confusion and depression.  Dr. Hofer was also quoted as saying “I’ve tested over 300 alcoholics, and they’re all hypoglycemic.”[40]

Bill Wilson (co-founder of Alcoholics Anonymous in 1939) understood the link between alcoholism and hypoglycemia.  Later in his life (Bill passed away in 1971), he was helped by Dr. Hoffer using high-dose vitamin therapy and addressing the problems of hypoglycemia.  In 1968, Bill W. wrote a memo to AA physicians stating ‘we alcoholics try to cure these conditions (of hypoglycemia), first by sweets and then by coffee….in exactly the wrong way, we are trying to treat ourselves for hypoglycemia.’[41]  To support recovery from addiction, it is important to keep blood sugar levels balanced in order to prevent these symptoms from occurring and also to prevent sugar cravings which can lead to alcohol and drug cravings. These conditions can be remedied by eating a nutrient-dense diet that contains plenty of organic protein, tons of healthy healing fats, and fiber from leafy greens and vegetables (see section V, recovery diet). (See appendix 3 for more explanation on hypoglycemia, nutritional protocols that are specific for hypoglycemia, and appendix 3A for more about Bill W.’s interest in the biochemical basis of alcoholism and addiction).

Pyroluria

Pyroluria was discussed some above and it was mentioned this condition is present in around 50% of alcoholics (as well as high percentages of people with disorders such as schizophrenia, depression, emotionally disturbed children and those with ADD).[42]  Some research has indicated pyroluria is present in up to 80% of alcoholics.[43]  It is characterized by elevated urine kryptopyrrole levels, which result in relatively severe deficiencies of zinc and vitamin B6. A high kryptopyrrole result is also known as pyroluria, pyrrole disorder, or elevated pyrroles.  Many have not heard of this issue and are not alone. Most doctors do not acknowledge or know much about this condition, much less treat it, as there is not a drug for it. However, this genetic condition has long been recognized in the field of orthomolecular psychiatry and medicine.[44]  A more in depth look at this condition shows that during hemoglobin synthesis, by-products are created, due to a genetic disorder, that bind to zinc and B vitamins and cause deficiency symptoms of these nutrients. Specific testing can be performed to look for nutrient imbalances or deficiencies through blood, urine, or hair analysis.[45]  

People with pyroluria have an inborn error in metabolism that causes them to convert vitamin B6 and the mineral zinc into unusable compounds.  Because B6 and zinc are part of the nutrient team that creates serotonin and other neurotransmitters in the brain, pyrolurics are prone to chronic inner tension as well as intolerance to outer stress, on-going anxiety, poor stress tolerance, digestive issues including difficulty digesting protein, frequent cold and infections, joint pain or stiffness, acne, exzema or psoriasis, mood swings and reactivity, poor short-term memory, a ‘loner’ tendancy and other unique symptoms. [46] (See Appendix 4 for a pyroluria questionnaire and recommended treatment with nutritional protocol).

Zinc and vitamin B6 are critical for the functioning of your entire body and mind–including your digestion, immune system, cognitive functioning and emotions. Over time deficiencies can really take their toll on the way you feel and function and have serious consequences such as abusing substances to cope.  Often people will go for years suffering the effects of pyroluria regardless of what therapies they try or how well they eat. It is important to test for pyroluria when symptoms correspond and addiction is an issue.

Food Sensitivities/Allergies and Addiciton

It has been mentioned numerous times how there is often a connection between mental/emotional health and addiction (anxiety and depression for example).  People seek substances, whether it be food or drugs and alcohol, to ‘self-medicate’ and simply feel better or even normal. One difficulty in the field of nutrition is that many consequences of poor eating take years to manifest.  However, the story changes with mental health as the brain is very sensitive to nutritional status. One of the first signs of nutritional deficiencies and imbalances are altered moods and behavior. If these underlying issues are not addressed it puts one at a greater risk for addiction.  Experiments conducted by Nobel laureate Linus Pauling showed that people’s mental health can even improve simply by taking a multivitamin.[47] Food allergies are a very common underlying problem for mental health disorders and addiction.

Normally, the intestinal lining (which is only one cell thick) is bound very tightly in what is known as “tight junctions.”  This effectively keeps waste and toxins out while selectively allowing nutrients to pass through. However, when these junctions loosen, which can be a result of numerous factors including stress, high sugar diet, and dysbiosis, large food particles enter the blood stream (called ‘leaky gut’) and prompt an immune attack.  This leads to an increase in food and environmental allergies, as well as a host of health conditions such as autoimmunity, IBS and IBD, and diabetes. Because of the toxins, immune complexes are created in the body and become lodged in surrounding tissue, such as the joints and brain, inflaming that specific area. This is a normal and necessary physiological response. However, when it becomes chronic, surrounding tissue can be damaged, resulting in chronic inflammation. It is this chronic inflammation that can be associated with mental health issues, such as depression and anxiety, which puts one at a higher risk for addiction.  Inflammation can also affect serotonin and dopamine levels, in turn affecting moods and appetite.[48] (see appendix 5 for a list of nervous system symptoms as possible signs of food allergies or sensitivities).  Note that food allergic patients and alcoholics have many of the same medical symptoms.  This suggests that alcoholism and food allergy may share common causes, common triggers, and/or common biochemistry and physiology (shared leaky gut; shared abnormal brain chemistry as it relates to depression and   insomnia; and shared liver damage as it related to.[49]

In addiction and substance abuse, food allergies play a significant role in negatively impacting physical and psychological well being.  James Braly, MD, summarizes this in his book Hidden Food Allergies as follows:

….’you are likely to become addicted to those foods that are causing a delayed allergic reaction.  Food allergy-induced food addictions in turn play a key role in predisposition to and perpetuation of alcohol and drug abuse, chronic abstinence symptoms (long-term symptoms that often exist and persist when you’re not drinking or using drugs), and a propensity to relapse into substance abuse over and over again’.[50]

When most alcoholics stop drinking, cravings and other symptoms often lead them to consuming addictive foods to bring the body and brain chemistry back into balance.  This is probably the reason behind many of the addictive foods seen at AA meetings, such as doughnuts, candy and coffee. Those in recovery often binge on allergic-addictive foods to self-medicate.  The consumption of the allergic-addictive foods perpetuates the same abnormal physiology and brain chemistry that the addictive substance achieved. To become sober and remain sober, and reduce the risk of relapse, one must address the problem of allergy-food addiction.[51]   Oftentimes, the food or beverages (including specific ingredients in alcoholic beverages) that people crave the most are to blame and can be a strong hint towards where to start when looking at food sensitivities. Dr. Rudolph Randolph was the very first to propose that many physical/ emotional symptoms and diseases are caused and aggravated by eating certain foods and exposure to environmental chemicals.  At the Fifth World Congress of Psychiatry in Mexico City in 1971, he stated the following:

“(Allergic) foods eaten frequently and regularly are rarely ever suspected as (addictive) offenders.  Persons addicted to common foods simply use them as often as necessary to keep well. In other words, ‘hooked’ persons eat or drink their favorite ‘pick-me-ups’ (food mixtures or primary foods) in order to remain ‘picked-up’ (stimulated) and postpone or treat their ‘hangovers’ (withdrawal effects).  If food addictants are…eaten regularly, obesity, alcoholism, hyperactivity, insomnia, nervousness, and/or anxiety tend to develop; or persons may become self-centered, excited, aggressive, and agitated…These developments, often called the ‘onset’ of the present illness, usually prompt person so affected to seek medical help.”[52]

One should keep in mind that alcohol is essentially liquid sugar, and the grains and sugar are some of the most addictive and allergenic substances on the planet.  An allergen-specific immunoglobulin E (IgE) blood test is one test done to check whether a person is allergic to substances. This method of testing can be pertinent in determining whether food allergies or sensitivities are to blame for the symptoms mentioned above.  One can also do an elimination diet, or more extensive IgG/IgA/IgE blood testing for food sensitivities, to name a few. Epidemiological studies confirm that alcohol consumption has an influence on levels of serum total IgE.[53] However, the paleo diet for recovery, discussed below, addresses many of these concerns by simply eliminating many of the common foods that people develop sensitives to.

Intestinal Flora and the Alcoholic

It was mentioned above that allergens and toxins can negatively impact intestinal flora (bacteria).  In alcoholics, studies show the intestinal microflora is severely damaged.[54] Colonization of the small intestine by bacteria that produce endotoxins (toxins that are present inside a bacterial cell and released when the cell disintegrates) may lead to malabsorption of fats, carbohydrates, protein, folic acid and vitamin B12.  This mechanism is probably the cause of the abnormalities of the small intestine commonly found in alcoholics. Alcohol ingestion also increases intestinal permeability to endotoxins and large particles that can activate the immune system adversely. Some of the measures for restoring the intestinal microbiome are also mentioned in the diet below, as well as simply eating such things as naturally fermented foods with live cultures and/or taking probiotics, which in turn begin to provide some of the inoculation of needed healthy flora.[55] Studies show that short-term oral supplementation of probiotics with Bifidobacterium bifidum and Lactobacillus plantarum 8PA3 is associated with restoration of the bowel flora.  This supplementation also shows improvement in alcohol-induced liver injury more than standard therapy alone (no probiotics etc).[56]

Citations

[33] http://www.smithsonianmag.com/smart-news/alternative-medicine-is-a-34-billion-industry-but-only-one-third-of-the-treatments-have-been-tested-879411/

[34] Jack H. Mendelson, MD, Motoi Ogata, MD and Nancy K. Mello, PhD, Adrenal Function and Alcoholism Psychosomatic Medicine, Vol. 33, No. 2 (March-April 1971)

[35] Robert M. Sapolsky, Why Zebras Don’t Get Ulcers, 2004, 75-78

[36] James L. Wilson, ND, DC, PhD, Adrenal Fatigue, 48-49

[37] Carolyn Dean, Death by Modern Medicine, 2002, 274

[38] OxfordDictionaries.com,  2017 Oxford University Press

[39] The JAMA Network, Ronald A. Arky, MD; Egils Veverbrants, MD; Eugene A. Abramson, MD,  October 14, 1968

Irreversible Hypoglycemia- A Complication of Alcohol and Insulin (http://jamanetwork.com/journals/jama/article-abstract/341306)

[40] Pam Killeen, Addiction- The Hidden Epidemic, 2010, 166

[41] Joseph D. Beasley, MD and Susan Knightly.  Food for Recovery- The Complete Nutritional Companion for Recovering from Alcoholism, Drug Addiction and Eating Disorders, 1994, 53

[42] https://www.integrativepsychiatry.net/pyroluria.html

[43] Woody McGinnis, M.D., Pyroluria: Hidden Cause of Schizophrenia, Bipolar, Depression, and Anxiety Symptoms,

Orlando 21 May 2004 (http://www.hputest.nl/lit108.doc)

[44] Nora T. Gedgaudes, CNS, CNT, Primal Body, Primal Mind, 2011, 324-327

[45] Pam Killeen, Addiction- The Hidden Epidemic, 2010, 343

[46] Julia Ross, M.A.; The Mood Cure; 2002, 304-305

[47] Orthomolecular Psychiatry, Linus Pauling, Source: Science, New Series, Vol. 160, No. 3825 (Apr. 19, 1968), pp. 265-271

Published by: American Association for the Advancement of Science

Stable URL: http://www.jstor.org/stable/1723748

[48] Elizabeth Lipski, Ph.D., CCN, CHN, Digestive Wellenss, 4th edition, 2012, 153-162

[49] Hidden Food Allergies, James Braly, M.D. & Patrick Holford, 2006, 47

[50] Hidden Food Allergies, James Braly, M.D. & Patrick Holford, 2006, 47

[51] Pam Killeen, Addiction- The Hidden Epidemic, 2010, 27

[52] Fifth World Congress of Psychiatry in Mexico City, 1971

[53] A. Linneberg, J. Petersen, N. H. Nielsen, F. Madsen, L. Frølund, A. Dirksen, T. Jørgensen, The relationship of alcohol consumption to total immunoglobulin E and the development of immunoglobulin E sensitization: the Copenhagen Allergy Study, First published: 12 February 2003 (http://onlinelibrary.wiley.com/doi/10.1046/j.1365-2222.2003.01515.x/full)

[54] Irina A. Kirpich, Natalia V. Solovieva, Svetlana N. Leikhter, Natalia A. Shidakova, Oxsana V. Lebedeva, Pavel I. Sidorov, Tatjana A. Bazhukova,4 Andrej G. Soloviev, Shirish S. Barve, Craig J. McClain, and Matt Cave; National Center for Biotechnology Information, U.S. National Library of Medicine; Probiotics Restore Bowel Flora and Improve Liver Enzymes in Human Alcohol-Induced Liver Injury: A Pilot Study, 2009 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2630703/)
55] Elizabeth Lipski, Ph.D., CCN, CHN, Digestive Wellenss, 4th edition, 2012, 14-15, 269

[56] Irina A. Kirpich, Natalia V. Solovieva, Svetlana N. Leikhter, Natalia A. Shidakova, Oxsana V. Lebedeva, Pavel I. Sidorov, Tatjana A. Bazhukova,4 Andrej G. Soloviev, Shirish S. Barve, Craig J. McClain, and Matt Cave; National Center for Biotechnology Information, U.S. National Library of Medicine; Probiotics Restore Bowel Flora and Improve Liver Enzymes in Human Alcohol-Induced Liver Injury: A Pilot Study, 2009 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2630703/)

Food can be medicine and a holistic approach to nutrition can boost your mood without the crutch of pharmaceutical drugs. The following recommendations are helpful for recovering from mild anxiety and/or depression. Use these diet and lifestyle approaches to improve your mood naturally.

1. 1. Eat a nourishing diet
      Ensure adequate intake of calories, protein, carbs, fat, vitamins, and minerals Prioritize whole foods at each meal, including meats, vegetables, fruits, nuts and seeds, etc. Use caution if avoiding a single macronutrient like carbohydrates or fat Work with your practitioner to identify any gaps in your current diet
   2. Avoid inflammatory and/or “junk” foods
      Sugar, omega-6 fats, refined grains, chemicals, and preservatives are common in packaged and prepared foods Minimize or completely avoid these ingredients and stick to whole foods with little to no additives Cook from scratch as much as possible for more control over what you eat
   3. Get enough sleep
      Poor sleep is significantly associated with depression and anxiety Make seven to nine hours of sleep nightly a top priority
   4. Exercise appropriately
      Exercise is known to improve brain functioning and boost mood Aim for 30 minutes of daily physical activity Avoid “overtraining,” which can cause mental disturbances
   5. Assess your light exposure
      Not enough natural light during the day and too much artificial light can have a major impact on your mood Get outside as often as possible during daylight hours Minimize light exposure after dark and avoid the use of backlit electronics before bed
   6. Support your gut
      Consume probiotic-rich fermented foods like yogurt, kefir, sauerkraut, kimchi, etc., for increased beneficial gut flora Eat a wide variety of prebiotic, fiber-rich foods like fruits, vegetables, and starchy tubers to feed your beneficial flora Work with your practitioner to treat any existing gut infections
   7. Manage your stress
      Use daily stress management techniques such as meditation, yoga, or mindfulness to re-train your brain to respond differently to stress Try deep breathing to deactivate your “fight or flight” response
   8. Prioritize your social life
      Work on building social support with new friends or improve current relationships. Consider getting a pet that allows for companionship, social interaction, and physical touch. Try volunteering or joining a faith-based community to increase your sense of purpose
   9. Take time to play
      Unstructured “play” time can help reduce anxiety and depression Options for play include music, games, sports, dance, art, etc.
   10. Avoid toxins
       Pathogens like mold or bacteria, heavy metals, and chemicals in cleaning and cosmetic products expose us to toxins that disrupt our cognitive function Switch to natural cleaners and toxin-free cosmetics Check your home for mold if mold exposure is suspected Consider installing a high-quality air filter to reduce airborne toxins and pathogens

Mental health issues and mood disorders are common in addiction, with a few examples being such things as anxiety, depression, irritability, worry, mental lethargy, and obsessive thoughts.  Mood disorders differ from normal emotional responses if they linger for a time longer than normal, for no apparent reason.

The Brain and Addiction/Substance Abuse

Substance abuse is often the sanctuary of mood issues and poor mental health.  Issues that often lead one to ‘self-medicate’ to overcome or alleviate imbalanced brain chemistry.

“If we demand behavioral change from our patients without allowing them to bring their brain chemistry into more positive balance, we simply set them up for failure.”  Terry Neher, DDS, CCDC III[17]

What are neurotransmitters?

Neurotransmitters are responsible for dictating moods and emotions.  The brain, in concert with brain-like areas of the heart and gut, transmit feelings through neurotransmitters.  These neurotransmitters are responsible for various functions in the body, regulating everything from digestion, hormone release, movement, cognition and mood.  The nervous system controls everything in the body, primarily though neurotransmitters. These chemicals can become imbalanced and cause neurodegenerative diseases (i.e. Parkinson’s and schizophrenia), and symptoms such as depression, anxiety, irritability, worry and obsessive thoughts (to name a few).

When one neurotransmitter becomes abnormal it usually results in other neurotransmitters getting disrupted.  Vitamins, minerals, amino acid supplementation, and fatty acid supplementation often help those with substance abuse issues as they are often depleted of these nutrients (see diet for recovery in section V).  Amino acids are one of the most crucial nutrients, if not the most crucial, for early and sustainable recovery. One of the reasons behind the importance of amino acid supplementation in recovery is that the SAD diet does not often include adequate protein intake, and studies show that alcoholics often show evidence of protein calorie malnutrition.[18],[19]

Specific Neurotransmitters and The Role of Amino Acids

Serotonin, the catecholamines, GABA, and endorphins are the main mood neurotransmitters as well as performing other functions in the body.  Through the course of the day these neurotransmitters work together to balance emotions and emotional responses. Mood suffers, and addiction can ensue and persist, when the brain is deficient in any of these.  Genetics, hormone imbalances, chemical addiction, stress and diet are responsible for deficiencies. In one study, long-term exposure to alcohol leads to an imbalance in different excitatory (i.e.- catecholamines) and inhibitory amino acids (i.e.- GABA).[20]

Amino acids, which are smaller by-products broken down when we consume protein, are the building blocks of protein and neurotransmitters.  Healthy neurotransmitters and mood are often dictated by adequate protein consumption (typically need a minimum of ½ gram of protein for each pound of body weight) along with healthy digestion and utilization of amino acids. Note that it is important that one assess their digestive capability as simply consuming adequate protein may not be enough if it is not utilized in the body.[21]  There are twenty-two different amino acids that can be found in high protein foods such as beef, chicken, fish, and eggs. These amino acids all have unique functions in the body, based on their structure, but only a few aid in the production of neurotransmitters and subsequent mental health. A number of these amino acids can be taken as supplements, to aid with all four neurotransmitters that cause mood imbalances and subsequent cravings for drugs and alcohol.  (For vegans, consuming a combination of such things as rice and beans can provide the needed amino acids.)

“If there’s a drug that can alter the brain’s biochemistry, there’s usually a combination of nutrients that can achieve the same thing without side-effects,” – Pfeiffer’s Law from the work of Dr. Carl C. Pfeiffer, MD, PhD.[22]

Brief overview of the four neurotransmitters and corresponding amino acid:

Serotonin: has a calming and ‘feel good’ effect, and is considered the brain’s natural antidepressant.  This is manufactured from the amino acid L-tryptophan and its precursor, 5-HTP. Ninety percent of the serotonin in the body is made and used in the intestines where it is involved in digestive activities such as peristalsis and hunger signaling.  Alcoholics have severely depleted levels of tryptophan, which may explain both the depression and the sleep disturbances common in alcohol dependence, since brain serotonin levels depend on circulating tryptophan levels. Alcohol impairs tryptophan transport into the brain and increases the enzyme that breaks down tryptophan.

Catecholamines (pronounced ‘cat a coal a meens’):  energizing and excitatory neurotransmitters that influence concentration, pleasure, drive and thought clarity.  Dopamine, norepinephrine, and epinephrine are all catecholamines. Norepinephrine and epinephrine are both released during sympathetic nervous system stimulation or the ‘fight or flight’ response.  Dopamine is used throughout the body, regulating mood and cognition as well as muscle movement. These are all manufactured by the amino acid l-tyrosine, therefore, low levels of tyrosine can have an impact on these.  Tyrosine is also responsible for producing thyroid hormone, which can also heavily influence mood and energy. (for thyroid hormones T3 and T4, the ‘T’ stands for tyrosine). Note that all drugs indirectly or directly affect dopamine.

GABA (gamma amino butyric acid): this is one of the primary inhibitory (calming/anti-stress) neurotransmitters, essentially helping to filter out the background noise in the brain.  This increases mental focus and a calm, relaxed outlook. In some circles, it is considered too large of a molecule to pass through the blood brain barrier.  However, it is often helpful during the initial phase of addiction recovery because inflammation exists in the brain of the addict. This inflammation leads to a ‘leaky’ blood-brain-barrier (similar to leaky gut) which allows GABA to reach the brain.  Low GABA is often caused by chronic stress, which can come in the form of both physical or emotional stress. Adrenal fatigue (addressed later), caused by chronic stress, often precedes low GABA levels. In a vicious circle, low GABA aggravates stress by making it difficult to calm down.  GABA helps both sleep and relaxation, both of which are difficult when constantly feeling stressed. Amino acids for production of GABA are listed below.

Endorphins:  these neurotransmitters control pain, both emotional and physical pain.  Phenylalanine (‘fee nil al a neen’) is an amino acid. The life span of endorphins, which are pain relieving chemicals, are extended by D- phenylalanine. (L-phenylalanine is a form that stimulates the nervous system). Found in most health food stores, D-phenylalanine is a non-stimulant and powerful pain reliever. It is often found in the mixed form called DL-Phenylalanine.  Low endorphins can be caused by many things, including stress, genetics, too much emotional or physical pain, gender and opiate drug use. Women tend to have less endorphins than men. Women’s endorphin levels typically peak around ovulation, but levels diminish in those with PMS, thus contributing to the weepiness associated with PMS.

Adapted and Abbreviated from the Encyclopedia of Natural Medicine[23]; Kathleen Demaisons, Potatoes Not Prozac[24]; Barbara Reed Stitt, Food and Behavior[25]

Treating Neurotransmitter Imbalances with Nutrient Therapy

Neurotransmitter imbalances, and subsequent therapy with amino acids/other nutrients/herbs, can be identified by unique symptoms per the following drug/alcohol connection:

Antidepressant Addiction- linked to serotonin and helpful nutrients below

Symptoms of Low Serotonin

• Tendency to be negative
• Worry and anxiety
• Obsessive tendencies
• Irritability, impatience, anger
• PMS or menstrual moodiness
• Insomnia
• Sweet cravings
• Depression
• Obsessive, repetitive, angry or useless thought that cannot be turned off
• Depression
• Self-Deprecation
• Panic
• Anxiety
• Cravings worse in afternoon/evening
• Sensitivity to heat
• Minimal Sense of humor
• Seasonal affective disorder

Substances That Relieve Symptoms

• Sweets
• Starches
• Fatty foods (chips, eggs, milk)
• Chocolate
• Alcohol
• Marijuana
• Tobacco/nicotine
• Ecstasy
• Other antidepressants not listed
• Use of prescribed SSRI drugs like Lexapro, Zoloft, Paxil, Prozac or SNRI drugs like Effexor or Cymbalta

Helpful Nutrients

• 5-HTP (100-200 mg 2-3X/day)
• Tryptophan (500-1000 mg 1-2X/day, some find one dose late afternoon helpful)
• Saint-John’s-wort
• Melatonin
• Brief process of serotonin production and important nutrients (zinc, B vitamins etc)

Stimulant Addiction- linked to catecholamines and helpful nutrients below

Symptoms of Low Catecholamines

• Feeling depressed- the flat, bored, apathetic kind
• Low physical or mental energy (fatigue)
• Difficulty concentrating or focusing
• Need a lot of sleep or slow to wake in the morning
• Tendency to put on weight easily
• Crave coffee, chocolate, and other forms of caffeine
• Lack of motivation
• Depressed
• Possible ADD diagnosis

Substances That Relieve Symptoms*

• Sugar
• Chocolate
• Caffeine
• Aspartame (Nutrasweet)
• Alcohol
• Cocaine
• Other Uppers
• Marijuana
• Tobacco
• Opiates (ie- heroin)
• Other stimulants not listed, ie- meth
• Participate in risky behavior such as gambling or unsafe sex to raise catecholamine levels and feel more alive
• Use of Prescribed Ritalin, Wellbutrin, or Adderall.* All of above stimulate the nervous system

Helpful Nutrients

• L-tyrosine
• L-phenylanine
• Omega-3 fats
• SAM-e
• Brief process of serotonin production and important nutrients:

NOTE: Don’t take L-tyrosine if you have had melanoma, Grave’s Disease, or phenylketonuria (PKU). Be cautious about taking L-tyrosine if you have migraines, Hashimoto’s Thyroiditis, high blood pressure, or manic depression (bipolar disorder)

Tranquilizer Addiction- linked to GABA and other helpful nutrients below

Symptoms of Low GABA

• Constantly feeling pressured, dead-lined, or overworked
• Body feels stiff, uptight, and tense
• Difficulty relaxing or loosening up
• Easily upset, frustrated, or snappy under stress
• Feel weak or shaky
• Sensitive to bright light, noise, or chemical fumes
• Turn to drugs or alcohol to calm down
• Anxiety
• Tension (emotional and physical)
• Feeling overwhelmed by stress

Substances That Relieve Symptoms

• Sweets
• Starches
• Alcohol
• Tobacco/Nicotine
• Marijuana
• Valium and other tranquilizers
• Painkillers
• Other items not listed used to relax
• Use of prescribed tranquilizers like Valium, Neurontin, Xanax, and Ativan.

Helpful Nutrients

• GABA
• Taurine
• Glycine
• Glutamine
• Chromium
• Adrenal Support (discussed more)

Painkiller Addiction- linked to endorphins and helpful nutrients below

Symptoms of Low Endorphins

• Extreme Sensitivity
• Easily upset and cry easily (TV and commercials)
• Tend to avoid dealing with painful issues
• Difficulty getting over losses or grieving
• Cravings for pleasure, comfort, reward and enjoyment
• Chronic pain
• Emotionally fragile
• Particularly sensitive to pain

Substances That Numb Feelings

• Sweets
• Starches
• Chocolate
• Alcohol or Tobacco
• Heroin
• Marijuana
• Other substances not listed
• Use of prescribed pain relievers like Vicodin or Oxycotin.

Helpful Nutrients

• DL-phenylalanine
• D-phenylalanine
• B vitamins
• Vitamin C
• Magnesium
• 5-HTP

Note that exercise boosts endorphins which accounts for the ‘runner’s high’ and positive emotional lift after physical activity. Continuous exercise contributes to the brain’s release of endorphins, which reduce the intensity of pain sensed by the brain.

“unless the biochemical imbalances which are the true causes of substance problems are corrected, the benefits of psychological counseling will be marginal for most people.”- Dr. Charles Gant

“Although we all eat, few really think about what we are eating and what it can do to our bodies. We rely on very incomplete, simplistic, and often incorrect bits of nutritional ‘knowledge’ in making our food choices, and we expect our bodies to cope with whatever we give them. In recovery, this kind of behavior simply doesn’t cut it.” – Dr. Beasley

“If there’s a drug that can alter the brain’s biochemistry, there’s usually a combination of nutrients that can achieve the same thing without side-effects,” – Pfeiffer’s Law from the work of Dr. Carl C. Pfeiffer, MD, PhD

Above was adapted and abbreviated from Pam Killeen, Addiction the Hidden Epidemic[26]; Kathleen Demaisons, Potatoes Not Prozac[27]; Julia Ross, The Mood Cure[28]; Jack Challem, The Food-Mood Solution[29]; and the study from Phillipe De Witt, Addiction Behavior, Imbalance Between Neuroexcitatory and Neuroinhibitory[30]  (Note that another useful tool, when looking at neurotransmitter deficiency issues, is the Neurotransmitter Assessment Form (NTAF)- this form can be found on the internet. It is important to review the NTAF document with a practitioner at THHW, or one who is familiar with the NTAF subsections.)

Rather than one becoming addicted to prescription medications, simply trading drugs/alcohol for prescriptions, the emphasis throughout this article is to look for specific nutrients needed to overcome imbalanced brain chemistry and assist with on-going recovery or active substance abuse.

Food largely impacts neurotransmitter synthesis and brain activity, both of which influence mood.   Allergies, blood sugar dysregulation, protein and overall nutrient deficiencies, and high sugar diets all wreak havoc on mood (addressed next in this article).  While genetics can impact mental health, mood disorders and addiction, anywhere from 5-25% is hereditary which means that 75-95% of our genetic expression is largely due to environmental factors, bringing diet and lifestyle back to the forefront.[31],[32]

Food culture tends to run in families (i.e. family members tend to eat the same kinds of food). If this consists of processed convenience food, the entire family could suffer from similar or different types of mood disorders. Nutrition alone often is not enough.  Amino acid supplementation can be a key to recovery, or at least during the early phase when digestive health and protein intake may be inadequate. It often is a multi-dimensional approach to recovery, looking at blood sugar, thyroid, adrenals, nutritional deficiencies and so on, but many in the field of recovery admit that amino acid therapy is truly the secret to their success and biochemical restoration for addiction and mood disorders.

Depression and anxiety, which often accompanies addiction and substance abuse, is not a Prozac or Lexapro deficiency. To produce levels of neurotransmitters needed for recovery, we need adequate levels of amino acids along with some of the other nutrients listed above. Addiction and mental disorders are a sign that we are not producing adequate levels of neurotransmitters. Again, it bears repeating Dr. Pfeiffer’s law mentioned above, “if there’s a drug that can alter the brain’s biochemistry, there’s usually a combination of nutrients that can achieve the same thing without side-effects.”  Pharmacological agents produce adverse side effects, including addiction, and it is by getting adequate amounts of protein and using amino acid supplementation (at least in early recovery) that we can create an environment in which the body can Thrive, rather than just survive, and keep relapse and substance abuse on the sideline.

Citations

[18] Jack Challem, The Food-Mood Solution, 39-56

[19] Hugh Calvey, Michael Davis and Roger Williams, Journal of Hepatology, 1985; 1:141-151 141

Elsevier, Controlled Trial of Nutritional Supplementation, With and Without Branched Chain Amino Acid

Enrichment, in Treatment of Acute Alcoholic (Liver Unit, King’s College Hospital and Medical School, Denmark Hill, London SE5 9RS (U.K.)

[20] Philippe De Witte, Imbalance between neuroexcitatory and neuroinhibitory amino acids causes craving for ethanol, Addictive Behaviors 29 (2004) 1325 – 13392004

[21] Elizabeth Lipski, Ph.D, CCN, CHN, Digestive Wellness, fourth edition, 2012, 105-123

[22] http://orthomolecular.org/hof/2004/cpfeiffer.html

[23] Michael T. Murray, ND, Joseph Pizzorno, The Encyclopedia of Natural Medicine, 2012, 478-502, 265-275

[24] Kathleen Demaisons, Ph.D., Potatoes Not Prozac, 2008,63-88

[25] Barbara Reed Stitt, Food and Behavior- A Natural Connection, 2004, 50-53

[26] Pam Killeen, Addiction- The Hidden Epidemic, 2010, 151-170

[27] Kathleen Demaisons, Potatoes Not Prozac, 2008,63-88

[28] Julia Ross, M.A.; The Mood Cure; 2002, 257-281

[29] Jack Challem, The Food-Mood Solution, 75-80

[30] Philippe De Witte, Imbalance between neuroexcitatory and neuroinhibitory amino acids causes craving for ethanol, Addictive Behaviors 29 (2004) 1325 – 13392004

[31] Amy Myers, The Autoimmune Solution, 2015, 34

[32] Bruce H. Lipton, Ph.D, Biology of Belief, 2008, 42

Before describing the seven myths about weight loss we will first look at some core nutritional facts that play a role in how our bodies can gain weight:

• HIGH-glycemic foods spike blood sugar and promote insulin release which converts excess sugars to fat.  They also stress the body, increasing cortisol and adrenaline which promote weight gain. LOW-glycemic foods balance blood sugar and provide sustained energy release over several hours.
• Dietary fiber is a carbohydrate found in plant foods like fruits, vegetables, and whole grains. It isn’t easily digested so it helps you to feel full without additional calories, plus it balances glucose levels.
• Sugar (fructose + glucose.) Insulin sends glucose into cells to use for fuel. But high fructose corn syrup enters cells unassisted, converts to cholesterol and triglycerides, and causes liver disease and weight gain.
• Hydrogenated oils and trans fats bind to cells, slow fat burn, slow metabolism, increase cholesterol, create insulin resistance, cause weight gain and other health issues.
• Artificial sweeteners stimulate hunger by tricking our tongue receptors and body to think that sugar is on its way.  Insulin gets released and this makes you crave sugar to balance the insulin surplus, creating a cycle which leads to weight gain instead of weight loss.
• Eating the daily polymeal has been shown to cool inflammation, reduce heart disease by 75%, and increase life expectancy by seven years, all with no side effects. Daily polymeal ingredients: 4oz wild salmon, 5oz red wine, 3.5oz dark chocolate, 2.5oz almonds, 400g of fruits and vegetables, (i.e., about one pound) and one garlic clove.  Talk to Thrive about the significance of combining these foods and modifications.

What Are The Seven Weight Loss Myths?

1. The Starvation Myth

Myth: Eat Less + Exercise More = Weight Loss. Many weight loss programs use this philosophy known as the “Energy Balance” model. It states if we eat less and exercise more, we will lose weight.

Truth: The body interprets calorie restriction as starvation and activates a biochemical cascade designed to make us overeat when we quit dieting. It also places the onus on the individual that if they just worked harder or were more motivated, they’d lose weight.

2. The Calorie Myth

Myth: All calories are created equally. Programs like Weight Watchers promote “a calorie is a calorie,” with each food having a number of points. So by not exceeding daily points, we lose weight.

Truth: It is really calorie type, not amount that affects weight and health. Each macronutrient has different caloric values, functions, and glycemic indexes, all working in a complex metabolic symphony for proper body functions.

3. The Fat Myth

Myth: We’ve been told for 30 years that “fat makes you fat” and we should reduce fat to prevent and treat obesity.

Truth: While we may lose modest body fat, it is only temporary due to biochemical mechanisms that make us regain weight. Fat also tells the brain we’re full so we stop eating. Low fat foods use trans fats, sugars, and salts to replace fat. These ingredients spike our blood sugar and insulin, making us fat.

4. The Carb Myth

Myth: Eating low/no carbs makes you thin. This is based on the glycemic index, a relative ranking of how carbohydrates affect glucose levels. Therefore, by removing carbs, we lose weight.

Truth: Like the Fat Myth, we lose modest and temporary weight by reducing carbohydrates. But we also become deficient in vital nutrients. If we reduce high glycemic foods that spike blood sugar, and increase low glycemic foods that provide sustained energy and stabilize glucose, we will lose weight.

5. Sumo Wrestler Myth

Myth: Skipping meals helps you lose weight. Similar to the Energy Balance model of caloric reduction, this myth says if we skip meals, we lose weight.

Truth: This is the worst thing we could do. We’re usually rushed and leave without eating breakfast, then nibble whatever we can during the day, come home exhausted, overeat because we’re starving, then off to bed. We need to “break the fast” that enabled overnight repair and spread all meals evenly through the day. We also shouldn’t eat within two hours of bed. Otherwise, our growth hormone, which helped us “grow up” into adults, will now help us “grow out” so we gain weight as adults.

6. French Paradox Myth

Myth: The French are thin because they drink wine and eat butter. If we eat the foods they do, we’ll suffer less heart disease and be less obese.

Truth: The French are thinner and healthier because they eat whole, “real” foods, not processed foods with hydrogenated oils or high fructose corn syrup. They help metabolism by eating slowly, spend time with loved ones, appreciate meals, and actively walk.

7. Protector Myth

Myth: Government food policies & food industry regulations protect our health.   They would not tell us to eat things if they weren’t healthy for us.

Truth: Government policies don’t generally support good nutrition any more than the food industry does as both of their interests are closely entwined. The Food Pyramid has also significantly contributed to the obesity epidemic, and poor diet will soon overtake smoking as the #1 cause of death

When it comes to weight loss, our problem is that it almost always comes back, typically with a surplus. The reasons for this are complex and deeply rooted in our DNA . Weight loss also requires  a balanced metabolism, which taps into the body’s natural calorie burning capabilities.  To finally win the game, we must properly fuel the body to trigger safe and steady fat loss that lasts long-term. This is how we achieve sustained weight loss, prevent modern diseases, and feel vibrant again.

Please feel free to reach out to Thrive for more information on safe, effective, and sustainable weight loss strategies.  Or feel free to contact us for other nutritional questions you may have.  

Reference- Ultrametabolism, Dr. Mark Hyman