Dr. Tracy McAlvanah's Wellness Blog

For many people, a gluten-free diet erases all their chronic health problems like a magic wand. For others, it doesn't make a dent, despite a proven gluten intolerance. What gives? A diet that also eliminates dairy, grains, and other foods may be necessary, along with nutritional compounds to restore gut health. Gluten damages the small intestines and causes chronic inflammation. This inflammation extends to other parts of the body and helps explain why gluten triggers so many disorders, including joint pain, skin disorders (eczema, psoriasis, rosacea, etc.), fatigue, depression, or mood disorders from inflammation in the brain. It even increases the  risk of death for people with celiac disease. A gluten-free diet reduces inflammation and allows the gut to recover, which often alleviates symptoms elsewhere in the body. However, newer research showed that the small intestines of up to 60 percent of adults in one study never completely healed on a gluten-free diet, especially ...

The term “antioxidant” has become popular in a multitude of products from acai to dark chocolate, but the most important antioxidant is the one made by your body: glutathione. Sufficient glutathione is vital for good health. Glutathione is a molecule that protects the body in many ways. It shields cells from damage caused by oxidation and inflammation, it aids in detoxification, and it helps the immune system function at its best. When glutathione production drops, you are more vulnerable to: autoimmune disease chemical sensitivities heavy metal sensitivities inflammatory disorders intestinal permeability (leaky gut) other immune issues Chronic stress depletes glutathione When we are healthy, our bodies make enough glutathione to protect us. However, chronic stress, whether it is from toxins, poor diet, sleep deprivation, smoking, excess sugar, or other stressors, eventually exhausts glutathione levels. Glutathione levels also decrease gradually as a result of aging. A gl...

A recent study found a diet high in trans fats shrinks the brain and increases the risk of dementia. Trans fats are found in fast foods, processed foods, margarine, shortening, chips, flaky pastries, many fried foods, and many popular convenience foods. They can be identified in a list of ingredients as hydrogenated or partially hydrogenated oil. Diet high in vitamins, omega 3s protect brain On the other hand, study participants who ate diets high in vitamins B, C, D, and E and omega 3 fatty acids were found to have larger, healthier brains than their junk-food eating counterparts. These nutrients are found in a diet high in vegetables, fruits, fish, and raw nuts and seeds. Even small amounts of trans fats damaging Although a few studies in the past have examined the link between brain health and trans fats, this study by Oregon Health and Science University in Portland was the first to measure blood levels of trans fats in relation to brain volume using MRI brain scans. The mos...

You've probably heard of food intolerances to gluten, dairy, eggs, or other foods. But chemical intolerances, or sensitivities, have become increasingly common, as well. A person with a chemical sensitivity has an immune reaction to chemicals and heavy metals in air pollution, pesticides, plastics, adhesives, household cleaners, cosmetics, perfumes, and more. When exposed to these chemicals, the sensitive person may react with a variety of different symptoms, including migraines, fatigue, inflammation, brain fog, memory loss, vertigo, sore throat, respiratory or sinus problems, or a skin rash. A chemical sensitivity can also trigger or exacerbate an autoimmune disease. Why doesn't everyone have a chemical sensitivity? Although we now live in a world of thousands of toxic chemicals, some people react to chemicals and some don't. In fact, lab testing may reveal the person who doesn't react actually carries a heavier toxic burden than the person who reacts very easi...

You could eat a “heart-healthy” diet, exercise regularly, and maintain a healthy weight and still be at risk for heart disease. Why? Because the root cause of heart disease is inflammation, and managing inflammation goes beyond standard prevention advice. The whole grain diet, inflammation, and heart disease Are you following popular guidelines by eating a whole grain diet? Opting for whole wheat bread may seem like a healthy choice; however research suggests that as many as one in five people have a gluten sensitivity . For the gluten-intolerant person, even whole wheat products cause inflammation, increasing the risk of heart disease. In fact, more and more people are discovering that they can significantly reduce inflammation by eliminating grains all together. Other foods—such as dairy or eggs—may also cause sensitivities and increase inflammation. An anti-inflammatory diet can help ferret out which foods increase inflammation. Whole grains and blood sugar A grain-based...

Many dismiss childhood stomach aches as a normal part of growing up. However research shows that chronic childhood stomach aches could result in anxiety and depression later in life. A Stanford University researcher found that gastric irritation early in life could pave the way for lifelong psychological problems. Of course, not all childhood stomach aches will lead to adult depression and anxiety; genetic makeup and when the stomach aches occur developmentally are also important factors. Researcher Pankaj Pasricha, MD, notes that 15 to 20 percent of people experience chronic pain in the upper abdomen, and are more likely to suffer from anxiety or depression than their peers. Gut and brain hardwired together Dr. Pasricha points to the connection between the gut and brain as an explanation for psychological issues related to childhood stomach aches. The gut has its own nervous system—similar to that of the brain—and is hardwired to the brain by the vagus nerve, a nerve that runs fro...

Are you a night owl who can’t fall asleep? Are you half dead in the morning without several cups of coffee? If so, you may have an increased risk of developing dementia later in life. Our “body clock,” or circadian rhythm, regulates our sleep/wake cycles. A healthy circadian rhythm has you alert in the morning, tired at night, and able to sleep through the night. When it becomes imbalanced your risk of developing dementia, Alzheimer’s, and other diseases increases. Dementia and circadian rhythm share same area of the brain The area of the brain that governs the circadian rhythm, the hippocampus, also plays a role in short-term memory and learning. The hippocampus is the first target of degeneration in dementia and Alzheimer’s disease. An imbalanced circadian rhythm could point to problems in the hippocampus and an increased risk of dementia later in life. Studies link circadian rhythm imbalance with dementia risk A recent study found the risk of dementia was higher in older w...

Now that the food comas, sugar hangovers, and holiday binges are over, it’s a good time to “clean house” with a detox diet. A detox diet calms inflammation, stimulates repair and recovery, and boosts energy. A detox diet should never involve frequent hunger or lack of nutrients, factors that only stress the body further. Finding food intolerances Many people don’t realize they have food intolerances. These foods trigger an immune reaction and cause such symptoms as low energy, rashes, joint pain, digestive issues, headaches, anxiety, depression, and more. They also prevent weight loss. The foods people most commonly react to are gluten, grains, dairy, eggs, and nuts. Other inflammation triggers Other common immune triggers include nightshades (potatoes, tomatoes, peppers, etc.), legumes, coffee, and, of course, foods high in sugar. Don't forget, sugary foods include sweet fruits and natural sweeteners, such as honey, maple syrup, and agave. The hunger-free diet plan At this ...

The tin of peppermint bark is empty, the pies polished off, and the Yule log cake reduced to crumbs. Left in their wake, however, is the sugar hangover, that annual holiday tradition that may include an upset stomach, headache, lethargy, brain fog, skin problems, join pain, mood swings, allergy symptoms, and a heap of regret. How to recover from a sugar hangover While alcohol hangover cures are a folklore staple, you can take solid steps to recover from your sugar hangover: Quit eating sweets. Those holiday treats have sent your blood sugar levels skyrocketing and plummeting repeatedly, taxing the immune system, the brain, hormone balance, and every other system in the body. To recover, put blood sugar levels on an even keel by eating protein every two to three hours, eating a good breakfast, and avoiding starchy foods, desserts, and sweet drinks (soda, sweet coffee drinks) that spike blood sugar. Instead focus on quality proteins, leafy vegetables, and good sources of fat (olive ...

A calm, healthy pregnancy and postpartum period could reduce the risk of allergies in your baby, according to a new Swedish study . Researchers found infants with lower levels of cortisol, an adrenal hormone released in response to stress, developed fewer allergies than other infants. Stress hormone cortisol triggers allergies The researchers believe environmental and lifestyle factors during pregnancy and early infancy raise adrenal cortisol levels, which increases the risk of allergies. Studies show high cortisol in a pregnant mother raises levels of the hormone in the fetus. In functional medicine, we see many women enter into pregnancy with high cortisol. Common symptoms include excess belly fat, insomnia, insulin resistance (high blood sugar), hair loss, and an irregular menstrual cycle. Stress isn’t just about too much to do on too little sleep (although that is certainly a factor). Factors that cause high adrenal cortisol Common factors that elevate cortisol are...

Question Why did pregnancy trigger my hypothyroidism? Answer Natural immune shifts during pregnancy, together with a genetic tendency and other predisposing factors, can trigger hypothyroidism in some women. Hypothyroidism is an immune disease for most For 90 percent of Americans, hypothyroidism is caused by Hashimoto’s, an autoimmune disease in which the immune system attacks and destroys the thyroid gland. The immune system has two major arms of function, one that reacts immediately to an invader, and one that reacts later to produce antibodies. When one of these arms of becomes overly dominant it can trigger an autoimmune disease. Going into pregnancy predisposed Pregnancy and the postpartum periods naturally polarize the immune system. In the third trimester the delayed immune response is dominant. Postpartum the immediate immune reaction is stronger. If a genetically predisposed woman goes into pregnancy with an existing immune imbalance, these natural immune shifts could be the t...

Question I learned I have intolerances and allergies to certain foods, and that I need to avoid those foods if I want to lose weight. Isn’t it just a matter of eating fewer calories? Answer Some people find they can’t lose weight through calorie restriction alone. When that happens several issues need to be investigated. One of the most important is food intolerances. Eating foods to which you are allergic or intolerant will prevent weight loss. Food intolerances cause inflammation Food intolerances and allergies create inflammation, and inflammation prevents weight loss. Every time you eat gluten, dairy, eggs, soy, corn, or some other food that may be a problem for you, you create inflammation in your body. Leaky gut is a primary culprit For many people today, a variety of foods trigger inflammation. This is due largely to intestinal permeability, or “leaky gut,” which allows undigested food particles to slip into the bloodstream through damaged and inflamed intestinal walls. Leaky gu...

Question I went to see my natural medicine practitioner for depression and she wants to work on my digestive health. I don’t get the connection. Answer Many people would be surprised to learn how greatly gut health affects brain health. A poor diet, inflamed gut, and intestinal permeability definitely can promote depression. Depression a not-so-obvious symptom of poor digestion Sometimes digestion issues are obvious; they cause gas, bloating, heartburn, indigestion, diarrhea, constipation, or abdominal pain. For others the main symptom is not so obvious—depression. An unhealthy diet and compromised gut health can promote depression in several ways. Poor nutrition When one eats a junk food diet laden with processed foods, trans fats, sugars, and artificial chemicals, the brain suffers. The brain needs healthy fats, high-quality protein, abundant vitamins and minerals, and a diet low in starchy foods and sugars. Gluten Gluten is directly linked to depression in some. It causes gut inflam...

Question I’m told food intolerances can affect my health. How can this be true when I don’t have any digestive symptoms? Answer Sometimes it’s difficult to connect a food we eat every day with such health complaints as joint pain, brain fog, mood imbalances, congestion, skin rashes, or chronic inflammation. It’s not obvious a particular food is at fault until after you quit eating it for a period of time. The elimination/provocation diet A variety of lab panels can diagnose food allergies and intolerances, however sometimes the most reliable test is to go cold turkey on a group of common foods for several weeks. Some of the best foods to eliminate are gluten, dairy, eggs, corn, soy, yeast, and nuts. It’s important to strictly eliminate these foods for two to three weeks for the test to be accurate. You may want to consider going grain-free for best results. Symptoms pop up after reintroducing the food Reintroducing these foods one at a time every 72 hours after a temporary abstinence c...