Have You Had Your Vitamin D Level Checked?

 I recently had my vitamin D level checked and it came back at 16 ng/ml, which is ridiculously low!  The last time I had it checked in 2011, it was 38 ng/ml.  At that time, the doctor told me that I needed to increase it to 50 ng/ml.  I listened but only for a minute.  I could not find a supplement that I thought was safe for my mast cell crazy body.  There was always something I didn’t like about each brand but in reality, I’m just always nervous to consume something new.  Countless trips to the ER in an anaphylactic state are enough to make anyone skittish! However, not listening to the doctor dropped the number in more than half.  Now I’m listening!

What is Vitamin D?

It is the Sunshine Vitamin, of course! Actually, it is a hormone that our body makes on its own when exposed to ultraviolet B which is produced by the sun.  Vitamin D is considered a steroid hormone although referred to as a vitamin. You may have heard it called the sun hormone or sun vitamin. Because it is absorbed and then converted, it is unique in comparison with other vitamins that we absorb directly from foods and use immediately.  Vitamin D is definitely a bit more complicated as a chemical process must take place for our bodies to use it.  Research is uncovering the importance of this vitamin/hormone as every cell in our body needs it.

Why Do We Need Vitamin D?

The steam train is rolling on the importance of Vitamin D and research is coming out left and right with studies and results to support the evidence that it is critical in keeping the body strong and minimizing disease risk.  Some of their amazing super hero fighting properties include:

• Immune system stability
• Allergy reduction
• Cancer prevention
• Maintaining healthy lungs and healthy heart
• Bone and muscle health (we need vitamin D to absorb calcium and phosphorus)
• Asthma prevention
• Type I and II diabetes prevention
• High blood pressure stability
• Depression fighter
• Alzheimer prevention
• Multiple sclerosis prevention
• Chrohns and Irritable Bowel Syndrome prevention
• Rickets prevention
• Weight control
• Helps with COPD
• Warts
• Glaucoma
• Lowers inflammation
• Improves autism symptoms
• Regulates sleep patterns
• Anemia prevention
• Reduces IgE

The Journal of Immunology states Vitamin D deficiency has been linked to allergic disease and increased risk for development and severity of allergic disease.  As a mast cell activation patient, this is enough to raise my eyebrow.  If you are interested in some of the research discussing health conditions, the Vitamin D Council provide a Health Conditions list.

The American academy of Allergy Asthma & Immunology (AAAAI) is researching the link between vitamin D deficiency and the prevalence of food allergy.  Now this is interesting as food allergies have increased significantly over the past 20 years and so has vitamin D deficiency.  In fact, the AAAAI states that in an Australian study, infants with low vitamin D were more likely to have egg or peanut allergy and were more likely to have multiple allergies compared to infants with normal vitamin D levels.  One U.S. study identified regional difference in EpiPen prescriptions in.  The most EpiPen prescriptions in the nation were filled in northeastern states while the southwest refilled the fewest prescriptions.  There was also a significant increase of prescriptions filled in Australia as it is at higher latitude and farther away from the equator.  The message is the farther away from the equator, the lower the vitamin D levels, the more prescriptions filled.  Um! Interesting! I live in the Great Lakes Region which is cloudy half the year and I sit inside all day at a desk meaning minimal sunshine.

How Do We Obtain Vitamin D?

Vitamin D is naturally obtained when bare skin absorbs ultraviolet B rays.   The sun has been deemed the enemy over the last several years because of skin cancer scares.  And, it is very scary.  Most of us probably know somebody has dealt with skin cancer and the sunscreen companies are riding this train warning us not to go out unprotected however sunscreen blocks the absorption of vitamin D.  We need the sun to kiss our bare skin but we need to do so cautiously.  It was recommended to me to allow the sun to touch my bare skin 20 minutes a day and then seek protection including wearing a hat.  Where we live and the tone of our skin all have an impact on how we absorb vitamin D. 

The easiest way to increase levels aside from the sun is vitamin D3 supplements.  Vitamin D3 is the best form of supplement as it more readily absorbed and used by the body.  Supplements come in pill, capsule or liquid and include several brands with a few being Natures Answer Vitamin D3 Drops, Optimal Vitamin D3 Liquid, Carlson Labs Vitamin D3, Nordic Naturals Vitamin D3. 

It is very difficult to obtain an adequate amount through food.  In fact, nearly impossible because it only occurs in a small number of edibles including some oily fish (salmon, tuna and sardines), liver, egg yolks and fortified dairy and grain products.  You’ll notice that it is in four of the most allergic or histamine producing foods on the planet!  Many mast cell patients cannot eat the foods that contain this much needed hormone.

I also fall into the malabsorption category meaning I don’t absorb supplements very well plus as stated before I’m horrible at consuming new things so I purchased a Sperti Vitamin D lamp Model D/UV-F (FDA recognized).  Hopefully, it works because the thing was horribly expensive ($440).  It is recommended by the Vitamin D Council for people that cannot absorb natural rays every day and that have malabsorption issues.  I emailed them to confirm but will not know until I have another test done.  I do spend time outside during the summer months and supplement with the Sperti but now that we are into October, I will begin doing a session first thing in the morning and then again at night.  Fingers crossed and prayers up above!  This level needs to rise!  So stay tuned! I will provide follow up results.

The Vitamin D Council provided this chart comparing different organizational guidelines.  For MCAS patients, I believe we should aim for 50ng/ml or higher however 80 – 100 is ideal. 

Vitamin D 25(OH)D range guidelines from various organizations:
	Vitamin D Council	Endocrine Society	Food and Nutrition Board	Testing Laboratories
Deficient	0-30 ng/ml	0-20 ng/ml	0-11 ng/ml	0-31 ng/ml
Insufficient	31-39 ng/ml	21-29 ng/ml	12-20 ng/ml
Sufficient	40-80 ng/ml	30-100 ng/ml	>20 ng/ml	32-100 ng/ml
Toxic	>150 ng/ml

 

http://www.vitamindcouncil.org/health-conditions/

http://www.vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d/

http://www.vitamindcouncil.org/about-vitamin-d/testing-for-vitamin-d/

http://www.jimmunol.org/content/194/1_Supplement/123.12

http://drgominak.com/vitamin-d-hormone.html

http://www.aaaai.org/conditions-and-treatments/library/allergy-library/vitamin-d-food-allergy.aspx

https://www.vitamindcouncil.org/health-conditions/anaphylaxis/

http://www.sperti.com/The-Vitamin-D-Lamp-model-D-UV-F-by-KBD-Sperti-p/vitamin-d-lamp-duvf.htm

 

 

Yoga and the Vagus Nerve

 

There has been a lot of buzz lately about the vagus nerve and its innate connection between depression, anxiety, healthy system regulation and even mast cell degranulation.  The conversation has touched on the topic of the ability of stimulating the vagus nerve through yoga!  Since I love yoga and truly believe the practice of breathe and movement to be a critical component of healing, this has been a topic that I’m very interested in. 

If you research yoga, you will find claims that it supports a body struggling with:

• Clogged lymph system (more on this in a future post)
• Decreased blood flow
• High blood pressure
• Depression
• High blood sugar (yoga regulates cortisol and adrenal levels)
• Muscle tension
• Insomnia
• Shallow lung function
• Gastro issues such as IBS
• Inflammation of the Joints
• Mast cell degranulation (it calms our mast cells)

With a very cautious approach, science is beginning to express an opinion that yoga might improve quality of life, reduce stress, lower heart rate and blood pressure, relieve anxiety, depression, insomnia and the word on arthritis is still out.  They are very cautious in using the work “might” however what it boils down to is people who practice know they feel better or they would not practice.  I’ve never heard one yogi dispel the fact that yoga works for them.

 

So where does the vagus nerve fit in?  Well, basically it is the largest cranial nerve that wanders between the brainstem region into the lower abdomen.  The nerve has “branches” that reach out to most of the major organs including our respiratory, digestive and nervous system.  I think of it as a swaying tree in the wind gently massaging the organs.  When the nerve is stimulated, anti-stress enzymes are released.  A strong, calm and relaxed vagal tone leads to a more resistant body during high stress periods.  People with a strong vagal tone handle intense situations better than those with a weak vagal tone basically because it contributes to our fight or flight sensory.   This is extremely important for Masto/MCAS sufferers as stress can cause mast cell degranulation.  A well balanced calm vagal tone also prevents inflammatory cytokines from being released which is also very important to the Masto/MCAS sufferer.  The word on the street is that yoga or simply yogic breathing (pranayama) is enough to stimulate this never and bring a calm and relaxing effect throughout the body.  In fact, the health benefits of yoga are gaining enough attention to warrant intense studies into how it impacts the health of those that practice it.  Yoga research is being conducted by doctors at Texas MD Anderson Cancer Clinic, Brigham and Women’s Hospital, and Cleveland Clinic’s Center for Integrative Medicine.  It is also considered a primary exercise in the functional medicine practice. 

To induce a healthy vagal tone, simply breathe deep from the diaphragm and slowly exhale in a long stable manner. Take your time and focus on the breath.   This breathing action travels down from the conscious mind through the organs and into your belly creating a restful inner calm.  Practice this for ten minutes in a silent area where you can concentrate and focus.  Take note of how your body feels before the breathing practice and then again after the practice.  Also, take note of how your body feels one week and then again one month after practicing this breathing.  As you become comfortable with the breathing, start to think about how you can incorporate the moves into your daily routine.  Good options include a yoga DVD, you-tube yoga classes or grabbing a mat and finding a class in your community.  Once you become comfortable with a handful of moves, you can do them anywhere. 

 

Other attempts to stimulate the vagus nerve may include immersing your face in cold water.  I do this as soon as I am finished exercising especially if it intense or outside in the heat.  It instantly calms my nerves and reduces my heart rate at a much quicker pace.  Also, letting your mouth fill with saliva and leaving your tongue to soak in it.  I have not tried this approach.  If you cannot produce enough saliva (which I cannot), fill your mouth with warm water and hold for a few deep breathes through the nose.

Again, stimulating this nerve should bring you both present and continued relief and assist in the reduction of mast cell degranulation if done regularly.  I have found my favorite YouTube resource is Yoga with Adrienne.  She is Awesome!!!!!!

 

https://www.psychologytoday.com/blog/the-athletes-way/201302/the-neurobiology-grace-under-pressure

http://kripalu.org/blog/thrive/2012/08/30/why-yoga-works/

http://kripalu.org/blog/thrive/2012/08/30/why-yoga-works/

http://www.yogajournal.com/article/health/count-yoga-38-ways-yoga-keeps-fit/

http://lowhistaminechef.com/

https://nccih.nih.gov/health/yoga/introduction.htm

 

Flavonoids

Flavonoids are a hot new thing when discussing food as one of the approaches to a healthier life.  And, with good reason!  We are finally realizing that when our mothers and grandmothers told them us to “eat our veggies”, those were words of wisdom.  It may have sounded like humdrum chatter but there is growing evidence that those before us knew what they were talking about.  I believe that God gave us everything that we need to sustain life in the healthiest way possible and then man took it, destroyed it and called it “good” food.  Unfortunately, we are now paying the price since poor health is an epidemic in American.  Fortunately, we are waking up and realizing that it is time for us to go to the way of our elders and eat whole food. 

So, back to the topic of flavonoids.  Basically, what we know is that thousands of plants species including fruits, vegetables and herbs are loaded with flavonoids that are essential to the lifecycle of the plant.  We continue to read about the powerhouse of nutrients flavonoids provide.  Some of the benefits touted by supporters include the delivery of superior antioxidants, anti-histamine, anti-inflammatory, anti-cancer, anti-viral, triglyceride and cholesterol lowering, cardiovascular supporting, nervous system supporting, osteoporosis supporting, menopause supporting, detoxification supporting, free-radical reducing, etc. 

Flavonoids are talked about often in the mast cell community because a few of them in particular are used as mast cell stabilizers.  The three we hear the most about are Quercetin, Rutin, and Luteolin. These three flavonoids used both separately and together are providing stabilizing benefits for many mast cell sufferers.  Like most flavonoids, they have a low toxicity measurement therefore making them a powerhouse of support for both animals and humans.  However, as with anything we masties consume, some may tolerate these flavonoids better than other.  I cannot take Quercetin in a supplement form but eat foods that contain high amounts of it.  I have not tried Rutin or Luteolin yet as I’m trying to stabilize from a year of mast cell hell but some swear by it.

Food Sources
Almost all fruits, vegetables, herbs and some dry beans and grains contain flavonoids.  The more colorful the food, the higher the flavonoid content.  Some common foods include apples, onions, grapes, wine, spinach, tea, tomatoes, cauliflower, nectarines, and asparagus

Quercetin seems to be discussed the most often as it a number of whole foods.  It reduces histamine and inflammation in the body.  An excellent source of reference describing several benefits and an extensive list of foods containing Quercetin with gram content can be found at http://www.quercetin.com/overview/food-chart.

Rutin rich foods include buckwheat, amaranth leaves, elderflower tea, unpeeled apples, unfermented rooibos tea, figs, asparagus, and citrus fruits.

Luteolin rich foods include artichoke, basil, capsicum, carrots, celery, celery seed, chamomile, chili peppers, juniper berries, lemon, olive oil, oregano,  parsley, peppermint, radicchio, rosemary, thyme.

Supplements
Dr. Theo Theoharide M.D. PhD, a Tufts University Mast Cell Expert, has developed a supplement called NeuroProtek that contains all three ingredients delivered in olive oil kernel which seems to be the ideal delivery method for effective absorption.  I have never tried this supplement as I’m having problems with the Quercetin on its own however there are many people in the mast cell community that are using these supplements with great success.  In some cases, they have been able to reduce their prescription meds.  However, as I stated, I’m not in this class.  I am still avoiding and still on my heavy doses of H1/H2 blockers.  Another favorite is TwinLabs Quercetin with Vitamin C.  It is delivered in palm kernel oil which seems to be favorable for some.  I hope to someday be stable enough to take these but for now I will just eat my fruits and veggies.

 

http://www.news-medical.net/health/What-are-Flavonoids.aspx

http://www.bodyandsoul.com.au/nutrition/nutrition+tips/nutrient+luteolin+fights+ageing,6789

http://www.algonot.com/neuroprotek.php

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=119

http://www.quercetin.com/overview/food-chart

 

 

 

Oreo and Carrots!!!

Oreo and Carrots!!!!

Look around, all around! We were gifted and blessed with an abundance of colorful food to nourish and feed our very complex, delicate life-balancing body!  Fruits and veggies please!!!!

The more of these flavorful gifts I eat, the more of them I crave.  My sweet tooth for baked goods and chocolate has all but disappeared.  In fact, due to mast cell reactions to chocolate, I have not had even a bite in over five years.  And, I don’t miss it!  I’ve almost forgotten what it tastes like.  I don’t believe it will be big deal if I never have another bite.  Ever!

The million dollar question, I’ve always thought and heard others say is, “Why does everything so bad for us, taste so good?”  Really, it doesn’t!  It is hard to get out of that cycle and mindset but once you begin introducing more and more fruits and veggies into your diet AND consciously thinking about the nutritional benefits they have, the more you will enjoy them.  They actually bring more satisfaction and no guilt.  As for me, if I eat junk, I feel guilty afterward and scold myself for the empty calories I just slapped on my butt.  When eating correctly, the “bad” food begins to lose its flavor and eventually, you will begin to realize that it really doesn’t have the satisfying flavor you were looking for.  In essence, bad food is bland!  It really is!  Compare an Oreo and a Carrot. I know! You are laughing, right? Just think about it.  They are both sweet, however the Oreo will leave you with sugar coated teeth and a funk in your mouth that can only be eliminated by brushing.  If you pay attention you will notice the carrot is also sweet.  This is what I mean when I say consciously thinking about your food.  You will inevitably reach for more than just like you do the Oreo.  Why?  Because they are good and they are in front of you.  There is no denying their goodness, unless you just hate carrots!  Also, there is no beating yourself up because you just consumed 500 calories of junky emptiness.  Be advised, that not long after eating that Oreo, you will also crave more junk.  The high glycemic load the cookies have will cause a sudden crash.  You may notice fatigue and irritability.  If your hormones are a bit off, you may also notice hot flashes as the sugar quickly processes through your system.  Next, you will be hungry for more food because your nutritional value was not satisfied.  Your body knows what it needs to sustain health and it did not receive it.  This is what is meant by empty calories.  Because your body is craving nutrients, you feel the need to eat again.  When eating full calories such as found in fruits, veggies and herbs, your body recognizes nutrition received and because the glycemic index is low, digestion is slower keeping you full longer. 

From a mast cell perspective, the sweets and baked goods often fire up the body by causing unnecessary inflammation that we experience when eating gluten, dairy and sugar.  You may find that it adds to your histamine bucket.  If it’s salt your craving (my downfall), add a little Himalayan Sea Salt to your veggies because the chips you eat will most like be genetically modified second rate vegetables full of unnatural chemicals and cooked in oil that again causes inflammation in our bodies.

Swap this for that

Carrots and Hummus vs. Cookies

Grapes vs. Honey Bun

Sweet Potatoe Fries (homemade) vs. Chips

Air Popcorn vs. Chips

Kale Chips (homemade) vs. Chips

Apple vs. Chocolate

Trail mix (homemade) vs. Chocolate

Carob nibs vs. Chocolate

Melon vs. Muffin

Celery vs. Pretzels

Oatmeal and Greek Yogurt vs. Muffin

Granola (homemade) vs. Commericial Cereal

Jerky (homemade nitrate free) vs. Chips

Strawberries and Greek Yogurt

Zucchini with a dribble of Olive Oil, Himalayan Sea Salt and Feta Cheese

Bananas

Sunflower seeds

Snap peas

Histamine and the DAO Enzyme

Histamine and the DAO Enzyme

There appears to be more and more of us that are diagnosed with Histamine Intolerance (HIT) or are at least suspected of having temporary histamine intolerance.  HIT is a bit confusing because it is not a food allergy but mimics a food sensitivity.  Histamine occurs naturally in certain foods.  Other foods are histamine liberators meaning they release histamine in the small intestines.  For most people this isn’t a big deal because the enzyme DiAmineOxidase (DAO) breaks down the histamine, food is digested and life is grand.  Unfortunately for those that do not contain enough DAO to break down the histamine, it spills into the blood and various symptoms occur which may be different for each person.  My particular symptoms manifest as allergic reactions meaning gastrointestinal issues, difficulty breathing, dizziness, flushing, itching, etc.  Sometimes the reactions progress to anaphylaxis which really sucks! 

To understand the process in layman’s terms, histamine plays an important role in the system acting as a natural defense against infection and injury.  It is basically a neurotransmitter sending warning signals around the body to assist in fighting off the infection or injury by causing inflammation.  While this is the role of histamine and is necessary for healing, in some people it cause an adverse reaction known as histamine intolerance.  If somebody has HIT, the body does not break it down and it continues to build in the digestive tract eventually filling up our histamine buckets which then spill over and cause us to react.  It is a vicious cycle of trying to maintain this level.  I personally try to maintain a low-histamine diet. It is also important to eat as fresh as possible.  As food sits, it begins to spoil which causes bacteria and histamine begins to form.   Another approach is to manage the DAO level in the intestines by consuming supplements such as Histame or DAOSIN. 

There are tests available to test determine if one has low DAO however I have not heard many positives about the tests.  Apparently they may not be conclusive or definitive.  The recommended way of testing is to conduct the old fashion elimination diet.  Remove foods that you know are high in histamine or histamine liberators and then see how you feel after a few weeks.  You should keep a very detailed diary journaling everything you eat and then how you feel.  After a few weeks, slowly start adding foods back in to see if there is a change or a reaction.  Only one food at a time should be added back in and only in very small quantities.  Just a bite, not a bowl!  There is also the option of genetic testing.  According to the American Journal of Clinical Nutrition, there is a potential genetic background of histamine intolerance.  Specifically they state The human DAO gene spans ≈10 kbp and is located on chromosome 7q35 (27) Various single-nucleotide polymorphisms (SNPs) in the DAO gene have been shown to be associated with inflammatory and neoplastic gastrointestinal diseases, such as food allergy (44), gluten-sensitive enteropathy, Crohn disease, ulcerative colitis, and colon adenoma (45-47). No significant difference in the distribution of the investigated HNMT alleles could be shown between patients with gastrointestinal diseases and control subjects (45, 47), but a functional relevant polymorphism of the HNMT gene (chromosome 2q22) has been described for white asthma patients (48). Conversely, this association could not be observed in Japanese (49), German pediatric (50), and East Indian (51) populations. Thus, histamine intolerance seems to be acquired mostly through the impairment of DAO activity caused by gastrointestinal diseases or through the inhibition of DAO, but the high interindividual variations in the expression of DAO in the gut and the association of SNPs in the DAO gene with gastrointestinal diseases provide evidence for a genetic predisposition in a subgroup of patients with histamine intolerance (27).  Again, this appears to be a bit inconclusive. In some cases, low DAO production is temporary and can be brought on by things like small intestinal bacterial overgrowth (SIBO), leaky gut symdrome, and use of certain medications.  Actually some of the anti-histamines that we take for our allergies cause low DAO production such as Allegra, Zyrtec, Benadryl, Tagamet, Pepcid and Zantac.

Here is a food list identifying histamine foods and their levels.

Histamine content in mg per 100 g (resp. per litre)
Cheese
Camembert	6,11
Sheep milk cheese	0,4-6,1
Gouda	6,22
Parmesan	1,3-58
Brie	3,5
Harz cheese	39
Cottage cheese	0,1-2,8
Edam cheese	3,5
Gorgonzola	0,2-18
Mozzarella	0
Cream cheese	0,3
Tilsit cheese	0,1-6
Cheddar	4,34
Gamperdona	14,16
Hard cheese	22,76
Rapesan	17,5
Feta cheese	4,01
Brie cake	2,16
Fish
Tuna fish	9,82
Herring	35-300
Seafood (crabs, mussels,…)	0,2-700
Sardine	0
Trout	33,3
Mackerel	16,02
Sardelle	24,22
Marinades of fish	240
Anchovy	4,4-125
Codfish	0,2-7,7
Meat, gammon
Mincemeat	0,8
Beef	0,1-0,9
Liver of beef	6,5
Pork liver	22,5
Chicken	12
Turkey	0,3
Bratwurst	0,6
Cervelat sausage	5,5-9,6
Liver sausage	0,4
Salami	19,03
Tea sausage spread	1,4-4,5
Meat salad	0,9-31
Landjäger sausage	2,88
Prosciutton Contadino	116,12
Bacon	4,21
Vegetables, fruits
Sourcrout	7,67
Tomato	0,73
Eggplant	16,54
Spinach	2,0-38,0
Chickpeas	2,6
Banana	0
Avocado	0,64
Strawberry	0,21
Cereals, pasta
Rice	2,8
Soya	2,4
Wheat	3,5
Yeast and yeast extract	20-1660
Beverages
Orange juice	10,1
Riesling	2,09
Frauenkäferl 2010	2,66
Sauvignon blanc 2008	5,09
Chardonnay	3,42
Champagner Brut Classic	3,41
Asti	3,21
Blanc de blanc	4,45
Blauer Zweigelt 2011	6,87
Blaufränkischer 2011	12,26
Legends 2010	7,55
Cuvee 2004	8,42
Cabernet Sauvignon, Merlot, Syrah 2007	11,04
Shiraz Cabernet	12,43
Syrah 2010	5,25
Dunkles	5,35
Gold	9,31
Hefetrübes Weizenbier	21,64
Nullkommajosef	4,36
Multivitamin juice Happy Day	2,15
Laphroaig Triplewood, Single islay malt	0,19
Whisky 12 y	0,07
Uigeadail	0,18
Amaretto	1,89
Buttermilk	8,74
Soy sauce	0,08
Hesperides vinegar	0,02

 

Please feel free to share your experience and what you have found to be beneficial in managing an overflowing histamine bucket.