gluten free – Effective Self Care info

March 30, 2022

Alopecia – hair loss; autoimmune & other reasons

Male pattern baldness, thinning at the forehead scalp line, can have genetic reasons and can be more likely when autoimmunity is a factor. The hair follicles become dysfunctional due to autoimmune changes. Malnutrition of adequate protein, trace minerals, and B vitamins, methylated forms, may also be involved, and also essential fatty acids and phospholipids play a role.

Nutrients that play a role in hair growth or other growth and energy pathways:

Methyl folate, methyl B12, choline, other B vitamins,
Magnesium, especially Epsom salt soaks, which provides sulfate also,
Trace minerals including boron, silicon, manganese, molybdenum, copper, and especially zinc, and inadequate Iodine in ratio to excess halides (bromide, fluoride, chloride), is likely involved,
Nrf2 promoting foods (page G10)/herbals, especially sulfur containing foods like onions and cruciferous vegetables. Herbs and Spices adds more of the Nrf2 promoting phytonutrients in addition to trace minerals and other vitamins. See page G10. Nrf2 Promoting Foods, on the site: effectivecare.info.
p53 promoting foods is a similar list with some more specific herbals.
Fennel seeds or fennel oil, seem to particularly help hair growth, and other
Phospholipid rich foods also can help build strong flexible membranes which are needed for strong hair or healthy cells: seeds, nuts, whole grains, cumin, coriander, cardamom,
Protein adequacy – hair is made of protein,
Omega 3, EPA/DHA, is also involved in having strong flexible membranes,
Moderate carb, higher fat from coconut & olive oil & pumpkin seeds/blanched almonds, can help reduce inflammation.

Low stomach acid may be factor in low B vitamin level. 2 spoons of apple cider vinegar or lemon juice with a meal can help low stomach acidity & increase B vitamin intake. It is similar type of acidity.

Fennel seeds or Fennel oil (how to make it yourself link)

Fennel seeds – eat them and are used in a scalp and hair oil by making your own or buying some Make your own, link: How to make Saunf – Fennel Oil and use for Hair Growth Benefits; Prevents Hair Loss Cleanses Scalp. (herzindagi.com)

Fennel Seed Oil product page, *unaffiliated: Fennel Seed Oil Benefits.

“Free radicals are detrimental to the hair. Without enough antioxidants in the body, free radicals can cause oxidative stress, which impedes hair growth and causes thinning. Fennel seeds are packed with antioxidants, as well as nutrients like pantothenic acid, iron, molybdenum, copper, folate, iron, and niacin that stimulate hair growth.” (simplyorganicbeauty.com)

Magnesium, protein & phospholipids are needed for reducing oxidative stress whether it is from fear, worry, physical work or exercise, or from an infection or chronic illness. Volatile chemicals from new vinyl furnishings or smoke or smog may also increase inflammation. Poor sleep quality, bright lights in the evening, or EMF exposure anytime, may be increasing low level chronic inflammation. https://twitter.com/deNutrients/status/1508741284281950211?t=1bZp3cy352Op2cH0H64-Gg&s=19…

This site http://Transcendingsquare.com has my main magnesium blogs: To have optimal magnesium needs protein and phospholipids too (Food sources and supplement types of magnesium and food sources of phospholipids and the basic protein minimal requirements for a healthy diet. We can not have electrically active ions of magnesium present in excess, or other ions.

Protein transport proteins carry magnesium and other trace minerals and may be shared. So too much of one type can cause a deficiency of another type of trace mineral – as seen with the interaction between high intakes of zinc leading to low copper, or high intakes of copper leading to low zinc. (to-have-optimal-magnesium-needs-protein-and-phospholipids-too/)

A personal success story – low oxolates, gluten free, moderate carb Paleo approach:

Carla Coulson shares about her own strategies that helped with her autoimmune and alopecia hair loss symptoms – she uses a Paleo approach which may be a higher protein balance than I tend to recommend (Moderate carb calorie diet: 30% carb/45-50% fat/20-25% protein). Lower carbohydrate intake and adequate protein is likely helpful for reducing inflammation and improving mitochondrial health and cytokine balance.

Cutting out gluten and going on a low oxalate diet were also important steps she says in the article: Cutting out gluten and going on a low oxalate diet were also important steps she says in the article: Auto-immune – going, going, almost gone! CarlaCoulson.com.

Immune Cell – cytokines and myokines

Cytokines or myokines (like cytokines but formed by muscle cells during activity) are inflammatory signals made in response to physical or emotional stress and they cause junior immune cells to differentiate into more specialized types. The types vary to respond to different types of pathogens, or other needs.

Excessive numbers of active immune cells may be created during an infection or stressful time of life from the increased amounts of inflammatory cytokines, or for people with very strenuous physical work or exercise as more myokines form with increased muscle activity. Having an excess of myokines from muscle overwork, or excess cytokines from EMF exposure, infection, or a really stressful day, can lead to more junior immune cells converting into whatever active form the specific type of cytokine or myokine causes.

This increase in immune cells may lead to more risk of antibodies forming against food proteins that also resemble one of our own proteins. These antibodies then attach to our tissue and our own immune cells then attack one of our own cells. This leads to autoimmune damage to cells and tissues that have a lot of that type of protein. The gluten protein found in wheat, barley, rye, and other grains is similar thyroid tissue and can be a factor in autoimmune thyroid disease. Molecular mimicry – dietary molecules mimicking a body protein can cause the immune antibodies to be formed against the body protein.

In the case of spike lodged in a receptor, the numerous immune cells may make autoimmune antibodies against that type of receptors. Video https://odysee.com/@BacktoBasics:e/99-Etappensiege-Original—Dr.-Sherri-Tenpenny:d

The risk of antibodies forming against food proteins is also more likely if leaky bowel membranes are a problem – leaky in the sense that larger size proteins can slip through gaps between cells (called tight junctions). The mucus or jelly like glycocalyx layer that coats our mucus membranes and intestinal lining, helps close that gap between cells. Eating more foods like okra, or slippery elm powder in tea, can help add to the fibrous structure of the glycocalyx.

As a bonus for eating more fiber rich foods, including the gooey ones (mucilaginous starches – can attract and hold water kind of like a sponge), the hair follicle is also supported. The glycocalyx, extracellular matrix (semi-solid fluid environment surrounding our cells), and the hair follicle which grows and supports our individual hairs, are all made in part with proteoglycans. (4)

“The proteoglycans are part of membrane cell,
they are part of the glycocalyx and the extracellular matrix,
they are compound by carbohydrates and sulfated amino acids
that confers negative charges able to attract water and form gels that resist mechanical forces in the connective tissue,
as well as function as a semipermeable and selective membrane to various cationic molecules [positive charged ions or other larger molecules with a positive charge],
its direct and indirect interaction with membrane receptors and growth factors regulates several transcription ways involved in the development of multiple pro-oncogenic processes.” (4)

Sulfur containing produce can help promote Nrf2 and provide bioavailable sulfur compounds for our proteoglycan needs. Baths, foot or hand-soaks with Epsom salt, magnesium sulfate, would also help.

Nrf2 is the short name for a gene and the protein it encodes. It helps promote the activation of genes that make antioxidants and promote growth and repair. Sulfarophane is another sulfur containing phytonutrient found in broccoli and other cruciferous vegetables. It is also an Nrf2 promoter. Any of the Nrf2 promoting molecules also tend to be inhibitors of inflammatory pathways as there are circadian cycle proteins that are shared. Simplified example: An assembly line might make one product on the night shift and another on the day shift using the same machine – so the two products can not be made at exactly same time – because the machine is busy.

The membrane control of the positively charged cationic molecules is an important function of proteoglycans and their presence in hair follicles might help explain why radiation poisoning causes hair to fall out. Proteoglycan replacement therapy was found helpful for reducing hair loss in male or female pattern balding. (5)

“Research shows that bioactive proteoglycans, e.g., versican and decorin, can actively trigger follicular phase shift by their anagen-inducing, anagen-maintaining, and immunoregulatory properties. This emerging insight has led to the recognition of “dysregulated proteoglycan metabolism” as a plausible causal or mediating pathology in hair growth disorders in both men and women. In support of this, declined expression of proteoglycans has been reported in cases of anagen shortening and follicular miniaturisation.

To facilitate scientific communication, we propose designating this pathology “follicular hypoglycania (FHG),” which results from an impaired ability of follicular cells to replenish and maintain a minimum relative concentration of key proteoglycans during anagen. Lasting FHG may advance to structural decay, called proteoglycan follicular atrophy (PFA). This process is suggested to be an integral pathogenetic factor in pattern hair loss (PHL) and telogen effluvium (TE).” (5)

Low carb diets or moderate low (30% calories from carbohydrates) can help fight inflammation.

Higher carbohydrate diets, such as the standard American diet, cause the body to use B vitamins and magnesium in greater amounts which can lead to deficiency, and store excess carbohydrates as fats throughout the body or excess fructose is converted into fats stored in the liver. When the body is busy making and storing fats in adipose/fat cells, then it can’t be doing other things like growing hair.

Our body needs us to be efficiency experts for it and our microbiome and part of that efficiency is detox and moisture. The glycocalyx or extracellular matrix or our hair follicles can not work well if to dry. We are about 60-70% water and it helps move nutrients to cells and take away toxins. Thick congestion that makes it hard to breathe is glycocalyx that is too dry while a drippy nose with allergy season thin watery mucus is too wet. Health generally is a balance. Drinking plenty of water and moving regularly can use our motion to help the blood vessels circulate nutrients to all of our cells and our lymphatic system to remove toxins.

Disclaimer: This information is being provided for educational purposes within the guidelines of Fair Use and is not intended to provide individual health guidance. Please seek a functional health practitioner for individual health guidance.

Reference List

Haslam IS, Jadkauskaite L, Szabó IL, Staege S, Hesebeck-Brinckmann J, Jenkins G, Bhogal RK, Lim FL, Farjo N, Farjo B, Bíró T, Schäfer M, Paus R. Oxidative Damage Control in a Human (Mini-) Organ: Nrf2 Activation Protects against Oxidative Stress-Induced Hair Growth Inhibition. J Invest Dermatol. 2017 Feb;137(2):295-304. doi: 10.1016/j.jid.2016.08.035. Epub 2016 Oct 1. PMID: 27702566. https://pubmed.ncbi.nlm.nih.gov/27702566/
Pham CT, Romero K, Almohanna HM, Griggs J, Ahmed A, Tosti A. The Role of Diet as an Adjuvant Treatment in Scarring and Nonscarring Alopecia. Skin Appendage Disord. 2020;6(2):88-96. doi:10.1159/000504786 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7109385/
European Medicines Agency. 2008. Assessment Report on Foeniculum Vulgare Miller. Available: https://www.ema.europa.eu/en/documents/herbal-report/assessment-report-foeniculum-vulgare-miller_en.pdf
Sánchez-álvarez, I. & Ponce-Olivera, R.M.. (2017). Role of proteoglycans in the hair follicle. Dermatologia Revista Mexicana. 61. 474-486. https://www.researchgate.net/publication/322852013_Role_of_proteoglycans_in_the_hair_follicle
Wadstein, Jan & Thom, Erling & Gadzhigoroeva, Aida. (2020). Integral Roles of Specific Proteoglycans in Hair Growth and Hair Loss: Mechanisms behind the Bioactivity of Proteoglycan Replacement Therapy with Nourkrin® with Marilex® in Pattern Hair Loss and Telogen Effluvium. Dermatology Research and Practice. 2020. 1-17. 10.1155/2020/8125081. https://www.researchgate.net/publication/341166634_Integral_Roles_of_Specific_Proteoglycans_in_Hair_Growth_and_Hair_Loss_Mechanisms_behind_the_Bioactivity_of_Proteoglycan_Replacement_Therapy_with_NourkrinR_with_MarilexR_in_Pattern_Hair_Loss_and_Teloge

October 19, 2020

Blueberry Bars

This recipe could be modified to use more standard ingredients, but as made, (trial one), it is gluten free, corn free, egg free, dairy free, and incorporates a number of healthy, nontypical ingredients, with some extra protein from almond meal.

Optional but healthy – fruit peel tea – could use boiling water instead.

Step one – make a batch of fruit peel tea – rough draft recipe/directions included towards the end of this document, before the reference section. (Foods & Phytonutrients that might benefit T-cells)

Dried fruit, soak in advance stage, takes the longest.

Add to one cup of the hot tea & let soak for about an hour, stirring occasionally – one cup dried blueberries, one cup almond meal.

Wet ingredients & the egg substitute

Add to one cup of the hot tea in a sauce pan & stir over low heat for a couple minutes – 3 tablespoons Gumbo File, 3 tablespoons Golden Flax meal; then add 1/3 to a 1/2 cup of Coconut oil, stir occasionally as the coconut oil melts and work it into the emulsified Gumbo File mixture; as it is mixed remove from the heat. Stir in 1 cup of coconut sugar or cane sugar, 1-2 teaspoons vanilla, 3 teaspoons lemon juice or apple cider vinegar.

*or you could use 6 tablespoons Golden Flax meal, or 6 tablespoons Gumbo File, however they each have health benefits & slightly different emulsifying power and flavor.

Combining the wet ingredients

Once the dried blueberries and almond meal have absorbed most of the hot liquid, add the emulsified sugar mixture and 3/4 cup applesauce or a milk equivalent would also work. Mix it all together thoroughly.

Dry ingredients – mix and wait to add until the dried fruit is thoroughly soaked and combined with emulsifier.

2 cups Gluten Free Flour mix – corn free – or 2 cups brown rice flour
1/2 cup Tapioca flour/starch (good source of resistant starch once cooked and chilled)
1/2 teaspoon Baking Soda (Baking powder has corn starch so I don’t use it – and that is why there needs to be lemon juice or apple cider vinegar as an acid, to react with the Baking Soda)
1/2 teaspoon Salt, rounded

In a large enough bowl, combine the dry and wet ingredients together and stir thoroughly.

Pour the batter, (it should be fairly wet, but not as runny as a pancake batter, more like a wet cookie dough or muffin batter) into an oiled cookie sheet or jelly roll pan – a large flat pan with sides. Bake in a preheated 350’F oven for about 40 minutes. Let cool in the pan and cut into bars. Refrigerate in an airtight container. Resistant starch content is increased once a cooked starch is chilled. It is then still present even if the bars are served at room temperature. For best texture eat within a week or freeze some of the remaining bars.

Made ~ 48 bars, two or three would be a reasonable serving.

Revised recipe if it were more standard ingredients:

Soak 1 cup dried Blueberries and 1 cup Almond Meal in 1 cup of boiling water for about an hour.

Wet ingredients

3 Eggs, whisk/fork mix
1-2 teaspoons Vanilla
1/3-1/2 cup Olive Oil, melted Coconut Oil or melted Butter
1 cup Milk equivalent or Applesauce

Dry ingredients

2 1/2 cups Whole Wheat Flour or your choice
1/2 teaspoon Salt, rounded
1 Tablespoon Baking Powder

Mix wet and dry ingredients together, spread into a cookie sheet with sides, or jelly roll pan. Bake in a preheated 350’F oven for approximately 40 minutes. Let cool in the pan, cut into 48 bars, store in air tight container in the refrigerator. It is a moist recipe compared to cookies and wouldn’t keep as long at room temperature. Use within about a week or freeze some to the extra.

Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.

December 8, 2016April 6, 2017

Neuropathy can be a cause of extreme tiredness

An underlying problem affecting a main nerve or affecting many nerves can be a cause of tingling and numbness in the hands or arms and legs. An increased feeling of heaviness of the arms or legs or feeling tired from just holding the arms up in the air may be due to problems with the nerves rather than weakness of the muscles. Autoimmune disease or some nutrient deficiencies (vitamin B12 deficiency most common) can be causes of neuropathy, or nerve damage. Other common causes are mentioned later.

Autoimmune disease itself can be very tiring and a cause of muscle cramps and diffuse chronic pain and it could make it very hard to cope with a physically demanding job. Some types of nerve damage can become permanent but may be reversible if caught early enough and the underlying causes are corrected. Vitamin B12 may be poorly absorbed by elderly people or for others with digestive problems; a monthly injection of B12, bypassing the digestive system, is a common treatment. Dissolve in the mouth supplements of B12, cobalamin, are also used sucessfully by some people. In Parkinson’s Disease neuropathy has been seen and “perhaps we should be measuring MMA levels in these patients and treating with cobalamin supplementation to reduce MMA levels and prevent neuropathy.” [4]

Recognizing when tiredness is tiredness and when it is due to underlying nerve damage may be a step that can help prevent the nerve damage from becoming more permanent paralysis or numbness. Neuropathy can also affect gland or organ function as well as affecting motion and sensation. Poor coordination can become a problem with walking or with picking up and not dropping things because they just slipped from your fingers. Symptoms may also include feeling moments of burning or stabbing pain and bowel and bladder problems may include constipation or feeling unable to urinate. [1]

Neuropathy may affect approximately 24 million people in the United States. [1]

Neuropathy is more of a risk for people with diabetes, about 30% of the cases are associated with diabetes. Heavy alcohol use and traumatic injury can also be causes. And autoimmune celiac disease, hypothyroidism and other immune system diseases and viral infections sometimes can be a cause. Some types of antibiotics, radiation and chemotherapy treatments may cause neuropathy. Some cases of neuropathy are present at birth. [1]

Since celiac disease may be a cause of neuropathy trying a gluten free diet may be worth trying, (and hypothyroidism can also be a cause of neuropathy and for some people that may also be due to or made worse by gluten sensitivity problems).

Not overeating sugars and simple starches in general may help prevent neuropathy from developing by promoting more stable blood sugar. Elevated levels of blood sugar may be part of the cause of nerve damage which would be especially important for diabetics who are more at risk for elevated levels: [3].

Hot pepper – and it’s active ingredient capsaicin may be helpful. It is available over the counter as an active ingredient in skin ointments made for pain relief for arthritis patients and others with chronic pain. Warm showers or a bath may also help circulation and muscle relaxation. Taking care with toenail health is important as numbness becomes more extreme and minor injuries may become infected and go unnoticed until they become major infections and are more visibly discolored or swollen. [1]

Of the 16 million Americans with diabetes, approximately, about 25% have foot problems due to peripheral neuropathy. Peripheral nerves are those extending out from the brain or spinal cord to the muscles and organs and skin. Neuropathy can progress from feeling tingling sensations of ‘pins and needles’ in the fingertips to not being able to feel sensations of hot, cold or pain. [2]

Peripheral neuropathy has been known to occur with Parkinson’s disease, possibly due to treatment with L-dopa [4], or possibly as a side effect with another commonly used treatment, dopamine hydrochloride. [5] Dopamine producing cells become dysfunctional in Parkinson’s Disease. [6] Dopamine is a brain neurostransmitter involved in movement but it is also has roles in immune system function.

Adequate levels of dopamine are involved in preventing both autoimmune disease and cancer. Research that compared the lifestyles of family members with and without Parkinson’s Disease found that siblings without the disease were more likely to have been coffee drinkers (three or more cups per day) and were more likely to have smoked tobacco cigarettes. Smoking tobacco has negative health risks but it may help boost dopamine levels and may have some protective effects on the dopamine producing cells. [7]

Smoking tobacco may have protective effects for some people but not others due to underlying differences in genetics. Coffee intake has also been associated with less risk of developing non-alcoholic fatty liver disease (NAFLD), [8] but again it may be helping those with a certain type of genetics and be a negative risk for people with other types of genes. Obesity and smoking cigarettes once a patient already has non-alcoholic fatty liver disease is associated with the disease getting progressively worse. [9] Fructose, sugar from fruit or refined in the form of high fructose corn syrup, intake has also been associated with worsening of NAFLD. [10] And non-alcoholic fatty liver disease has been associated with neuropathy risk in patients with diabetes. [15] So protecting the liver might be helping protect the nerves at the same time.

Protecting liver function may be important for protecting against cancer. The herb milk thistle has been found to have some protective affects for the liver. [12] Cirrhosis of the liver is also associated with peripheral neuropathy so protecting the liver may also help protect the nervous system and brain and help prevent neuropathy from developing. [11]

Summary of tips for protecting against neuropathy:

Stable blood sugar and not developing diabetes may help protect the nerves.
Regular exercise and stretching and warm baths or showers and massage and other methods for increasing circulation may help protect the nerves.
Not eating excessively of fructose or simple sugars may help prevent damage caused by glycation of proteins; and by helping prevent obesity or diabetes.
Moderate use of coffee may help protect the liver from non-alcoholic fatty liver disease and some types of liver disease have been associated with peripheral neuropathy.
Dopamine or L-dopa when used as a medication to treat Parkinson’s Disease may be involved in development of peripheral neuropathy. Parkinson’s Disease involves dysfunctional production of dopamine so some other issue may be involved that causes peripheral neuropathy or it may be important to have adequate but not excessive levels of dopamine for health of the nerves.
A deficiency of vitamin B12, also called cobalamin, can be non-reversible cause of peripheral neuropathy. [13]
Smoking tobacco may have some protective affects against Parkinson’s Disease for some people but it has also been associated with worsening of non-alcoholic fatty liver disease in patients who already have the disease. It is unclear at this time what genes may be involved in why some people seem less at risk from tobacco smoking than others – overall it has been found to be associated with lung cancer. Chemicals within smoke cause blood vessels to constrict and reduces circulation. It has been associated with worsening of diabetic peripheral neuropathy so quitting smoking may be more protective of nerves. While it may help boost dopamine levels there are many other healthy ways to boost dopamine naturally. [14]
Following a gluten free diet may be helpful in preventing peripheral neuropathy for some people. If hypothyroidism is also a problem then trying a strict gluten free diet may be beneficial as it may be a cause of autoimmune sensitivities. Eating less gluten in that case would still be exposing the body to the autoimmune ‘allergen’ so a trial of a gluten free diet may have to be very strict and last several months to six months before significant health benefits occur (in research on autoimmune celiac disease it took six months on a very strict gluten free diet in order for the levels of autoimmune antibodies against gluten to be reduced — and (potentially) the thyroid hormone which the gluten molecule resembles.)

More information about dopamine and cancer and natural ways to raise dopamine levels are included in the group of Tweets mentioned in this Tweet, click to view the information on that site:

⚡️ “Dopamine & Cancer” by @deNutrients Some types of #cancer responded to medications affecting #dopamine https://t.co/FKpXZ8GO28

— Jennifer Depew (@deNutrients) April 7, 2017