Winter-Proof Your Wellness: Tips For Immune Resilience

Winter is certainly one of the prettiest seasons, but its frosty landscapes come with specific challenges, especially for our immune system. Beyond the enchanting snowfalls lie factors that can impact our well-being. From the dynamics of indoor gatherings to the scarcity of sunlight, each element plays a role in testing the resilience of our immune defenses.

While we can catch illnesses at anytime of year, winter certainly seems to bring with it more than it’s fair share of sick days. This makes sense when we think about how both the weather and our activities change during the colder months.

Winter-Proof Your Wellness - Tips for Immune Resilience

Closer Contacts

We spend a lot more time indoors and in closer contact with other people when the temperatures dip. The extra social gatherings around the holidays also increases how many different people (and their germs) we are exposed to. This, along with the closer quarters, are prime conditions for illnesses that are transmitted through droplets. Commit to bundling up and getting outside for a dose of fresh air (and maybe a much needed break from those relatives!).

Less Sunlight

Not only are the days shorter in winter but, depending on where you live, freezing temperatures make it a lot less tempting to get outside and enjoy some sunshine. Vitamin D, which our bodies make when we expose our skin to sunlight is an essential nutrient for the proper functioning of the immune system (it also plays an important role in keeping our moods bright during the winter months). While it’s difficult to dress warmly AND get enough skin exposure to make the Vitamin D in the winter, there are other ways to support your Vitamin D levels. Introduce foods into your diet that are rich in Vitamin D. Fatty fish, like salmon and mackerel, egg yolks and mushrooms are some options. Taking a vitamin D supplement is often the easiest way to ensure adequate levels (I recommend getting your Vitamin D level tested to see what amount of supplementation is necessary). You can read more about Vitamin D and Vitamin D deficiency here.

But It’s a Dry Cold

Cold winter air holds less moisture than warmer air. Add in the drying effects of the forced air from furnaces and our skin and mucus membranes pay the price. The membranes that line our nasal passages and respiratory tract are like the first line of immune defense. When we breathe in this drier air and these membranes dry out, they become more susceptible to small tears and cracks, allowing invasion from the viruses and bacteria that are just waiting for a weakened point of entry. A humidifier can help lessen the impact of the drier air. Saline nose sprays or lubricating gels can also provide relief for dry nasal passages.

Maybe Mom Was Right!

Do you remember the massive eye roll you’d shoot your mom when she told you to dress warmly or you’d catch a cold? She may have been on to something! A study published in the Journal of Allergy and Clinical Immunology found that cold air damages the immune response in our noses.¹ Even a small decrease in air temperature can kill off up to 50% of the helpful bacteria fighting cells and viruses found in the nasal tract. While this was an in-vitro study and more research is needed to determine if what happened in the petri dish actually happens in your cold nose, listen to your mom and put a scarf on!

Nutrition

You knew I’d sneak nutrition in there! With the cold weather comes the yearning for warm, “stick to your ribs” comfort food. These foods can tend to be high in starches and lacking in the nutrients we need to support our immune system. And let’s not forget all the holiday treats that are never far from reach at this time of year! High in sugar and empty calories, they certainly aren’t doing our immune systems any favors!

The good news is that there are plenty of delicious, seasonal, immune system supporting foods you can incorporate into your diet in the colder months! By choosing to include some of these foods in your meals on a regular basis, you can keep your immune system humming (and still enjoy a holiday treat or two)!

Citrus Fruits: The Vitamin C Powerhouses

Vitamin C is a powerful antioxidant that plays numerous crucial roles in enhancing the immune system. From maintaining our skin and membrane integrity, to supporting the activities of immune cells to enhancing antibody levels, Vitamin C is a vital nutrient for immune health.

Getting more Vitamin C in your diet isn’t hard at all – simply choose from any of the delicious citrus fruits available this time of year – Mandarins, Pomelos, Grapefruits, Limes, Lemons….whatever tickles your fancy.

Eat them as a snack with some nuts or incorporate them into a winter salad or zippy homemade salad dressing!

Root Veggies

When it comes to veggies – go back to your ROOTS! Sweet potatoes, beets, carrots, turnips, parsnips – it’s hard to get bored with the variety available!

Not only do these vegetables contain vitamins, like vitamin A and C, and other nutrients that are needed for immune health – they are also a great source of fiber.

We know that fiber is important for good digestion and gut health, but did you know that roughly 70% our your immune system resides in your gut?

Fiber feeds the “good” bacteria in our intestines and, in turn, these bacteria help our immune system’s T cells develop.²These beneficial bacteria also produce short chain fatty acids, which nourish the cells of the colon. A stronger gut = a stronger immune system!

Root veggies are tasty and versatile – add them to soups or stews (always a cold weather favorite), roast them in the oven or serve them mashed with a little grass fed butter!

Dark Leafy Greens

Not to sound like a broken record, but consuming a variety vegetables is one of the best things you can do to support your immune health!

Like those root veggies, dark green veggies, like spinach and kale also contain immune loving Vitamins A and C and the oh-so-important fiber. They also contain good amounts of Vitamin K and folate, both of which are important in immune system support.

Eat them raw in a salad, saute them with garlic (another immune fave) or roast them into delicious, crispy “chips”!

*Note: Another function of Vitamin K is the production of blood clotting factors. If you are on a blood thinner, like warfarin, consult your health care provider before making any changes to the amount of leafy greens you are consuming.

Spice It Up

Winter spices, like ginger, cinnamon and, yes, garlic not only make delicious additions to your winter meals, they may help keep doctor away too!

Studies of the active components of garlic, ginger and cinnamon have shown antibacterial, antiviral and anti fungal effects.^3,4,5,6

Hydration Matters

It’s not uncommon to let hydration lag in the colder months. The idea of a quenching glass of water just isn’t as appealing. Combine that with the drying effects of indoor heating and we run the risk of getting dehydrated.

Adequate water is necessary for transporting nutrients (like those needed to support the immune system), removing waste from the body, aiding communication between cells and is important for a well functioning lymphatic system. Along with transporting immune cells throughout the body, a well functioning lymphatic system removes toxins, wastes and pathogens.

A great way to help boost your hydration and fight the chill in the winter is to consume warming beverages, like teas and bone broth. Bone broth is rich in amino acids, which the immune system needs to function properly and produce infection fighting antibodies. Teas, like the green and black varieties, contain antioxidant polyphenols. Herbal teas lack the caffeine and will be slightly more hydrating than their caffeinated cousins. Try adding slices of ginger or cinnamon to get an extra immune boost!

Bottom Line

When all is said and done, the best way to support your immune system, during winter and year round, is to consume a diet that is primarily whole foods. Not only will you reap the benefits of all the immune supporting nutrients and fiber that occur naturally in these foods, you will be limiting the sugar and processed foods that can work against your “bug” fighting capabilities!

Sources:

Huang, D., Taha, M. S., Nocera, A. L., Workman, A. D., Amiji, M. M., & Bleier, B. S. (2023). Cold exposure impairs extracellular vesicle swarm-mediated nasal antiviral immunity. The Journal of allergy and clinical immunology, 151(2), 509–525.e8. https://doi.org/10.1016/j.jaci.2022.09.037
Shim, J. A., Ryu, J. H., Jo, Y., & Hong, C. (2023). The role of gut microbiota in T cell immunity and immune mediated disorders. International journal of biological sciences, 19(4), 1178–1191. https://doi.org/10.7150/ijbs.79430
Oriola, A. O., & Oyedeji, A. O. (2022). Plant-Derived Natural Products as Lead Agents against Common Respiratory Diseases. Molecules (Basel, Switzerland), 27(10), 3054. https://doi.org/10.3390/molecules27103054
Sun, L., Rogiers, G., & Michiels, C. W. (2021). The Natural Antimicrobial trans-Cinnamaldehyde Interferes with UDP-N-Acetylglucosamine Biosynthesis and Cell Wall Homeostasis in Listeria monocytogenes. Foods (Basel, Switzerland), 10(7), 1666. https://doi.org/10.3390/foods10071666
Akullo, J. O., Kiage, B., Nakimbugwe, D., & Kinyuru, J. (2022). Effect of aqueous and organic solvent extraction on in-vitro antimicrobial activity of two varieties of fresh ginger (Zingiber officinale) and garlic (Allium sativum). Heliyon, 8(9), e10457. https://doi.org/10.1016/j.heliyon.2022.e10457
Bhatwalkar, S. B., Mondal, R., Krishna, S. B. N., Adam, J. K., Govender, P., & Anupam, R. (2021). Antibacterial Properties of Organosulfur Compounds of Garlic (Allium sativum). Frontiers in microbiology, 12, 613077. https://doi.org/10.3389/fmicb.2021.613077).

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August 14, 2021August 14, 2021

Tending Your Gut Garden

Chances are, if you’ve done any reading on health in the last decade, you’ve seen the term microbiome. But what exactly is it? Why are scientists and health professionals so enamoured by it? And why the heck should you care?

Your ‘Gut Garden’ aka Microbiome

Your microbiome is the community of micro-organisms that live in and on your body – in your mouth and nose, on your skin and the surface of your eyes and in your gastro-intestinal tract. There are trillions, yes, TRILLIONS of bacteria, fungi, viruses and even parasites co-existing with us everyday.

I like to think of the gut as a garden, with the bacteria that support our health being the flowers and the non-beneficial, or potentially detrimental, microbes being the weeds. Like any garden we want to feed and nurture the flowers, while keeping the weeds under control.

If the thought of bajillions of microbes existing in and on you gives you the heebie-jeebies, fear not. We NEED these little guys for so many things and, as long as everything is in balance (plenty of flowers and not too many weeds), it’s a mutually beneficial relationship.

Roles of the Microbiome

The microbiome, particularly the gut microbiome, is a hot topic for health research these days. Researchers have made many connections between a person’s overall health and the health of their gut garden and the consensus is that there are still many more discoveries to be made.

Our microbiome is an integral part of almost every single aspect of our health. Some of the roles it plays include:

Supports the immune system by keeping “bad” bacteria/pathogens in check (1)
Helps us digest and extract nutrients and energy from food (1)
Produces chemicals that improve the health of the cells of our intestinal lining (1) (2)
Produces vitamins, such as Vitamin K, thiamine, folate, biotin, riboflavin and pantothenic acid (3)
Acts as our second brain and affects our moods and motivation by producing chemicals that positively influence brain health, including serotonin and dopamine (4)

Signs that all may not be well in your garden

When we don’t have enough beneficial bacteria and/or have too many non beneficial microbes in our gut, it’s called dysbiosis. The signs and symptoms of an imbalanced gut, or dysbiosis, are wide ranging and, as you’ll see, there are many you would not automatically associate with the health of your gut garden.

What impacts the health of your gut garden?

So. Many. Things.

Frequent rounds of antibiotics growing up, dietary choices, not being breastfed as an infant, not properly breaking down our food, stress, chemicals and toxins in our food and personal care products….the list is long!

The good news is that, while there are some factors we have no control over, there are plenty of things we can do to nurture and support the health of our microbiome. Your gut garden is constantly changing depending on your environment, lifestyle and what you feed it.

How to tend to your garden

Just as there are many things that negatively impact the health of our microbiome, there are also lots of things we can do to support those health promoting microbes.

Eat Your Veggies/Feed the Good Guys – Vegetables are loaded with fibre. Us mere humans can’t digest these fibres, but the good bacteria in our guts love it! They consume these fibres and produce short chain fatty acids which, among other things, help build and maintain a strong gut lining. Getting a wide variety of fibre-ific veggies on your plate can also help bolster the diversity of your microbiome (more types of flowers growing in your garden).

Exercise – Physically active people have more robust and diverse microbiomes. This may be due in part to exercise’s ability to help us burn off some stress.

De-stress – Stress is a double edged sword when it comes to your gut health. Too much stress can negatively impact your microbiome and an unhealthy microbiome can impair your ability to manage stress and your mental health. Put self-care on your “To-Do’ list by incorporating more “me” time, whether that’s meditation, time in nature, exercising or just saying no to things more often.

Eat Fermented Foods – Naturally fermented foods are a great source of probiotics. The bacteria and yeast that cause the fermentation and make these foods so yummy also boost the population of the beneficial microbes in your gut. This means more flowers to crowd out the weeds! Sauerkraut, kimchi, kombucha and kefir are good sources. Just make sure they are raw and not pasteurized. The heat involved in pasteurization will kill the good microbes.

Don’t Overdo Antibiotics – Sometimes antibiotics are necessary but, as their name suggests, they kill bacteria, regardless of if it is beneficial or non-beneficial. Avoid antibiotics in hand sanitizers and other personal care products. Ensure the meat you buy is antibiotic-free. If you do find yourself in a situation where you need an antibiotic, work with a Nutritional Therapy Practitioner to both support your microbiome during and rebuild it after your course of antibiotics.

Cut out Sugar and Processed Foods – Not only do these foods contribute to inflammation in the intestines, they provide no usable food for our good bacteria and we want to feed these good guys!

Get Your Zzzz’s – Aim for 7-8 hours of sleep a night. Growing evidence is showing that not getting enough shut-eye may disrupt the microbiome (5) and increase your chances of developing inflammatory diseases. Good sleep hygiene, like avoiding screens 1 – 2 hours before bed, ensuring your room is dark, cool and quiet and not eating right before bed, can go a long way in ensuring you get your 40 winks.

Test Don’t Guess! – We can do a lot of things to support our microbiome, but to find out what’s actually going on in there, you need to test. Symptoms can suggest there is a gut imbalance, but testing is the only real way to know if there is an infection, not enough good guys to keep the bad guys in check or issues with properly breaking down our food. I use two tests in my practice, the GI Map stool test and the MRT food sensitivity test. Used together, we can determine what is contributing to the issues in the gut, lower the inflammation driving the symptoms, heal and seal that gut lining and restore the balance in your gut garden.

I’ll be talking more about these tests in future posts. Until then, if you are thinking your gut garden might be in need of some tending, reach out! I’d love to chat and explore your options for restoring balance and healing that gut!

Sources

Zhang, Y.J., Li, S., Gan, R., Zhou, T., Xu, D.p., & Li, H.B. (2015). Impacts of gut bacteria on human health and diseases. International Journal of Molecular Sciences, 16(4(, 7493-7519. https://doi.org/10.3390/ijms1607493
Flint, H., Scott, K., Louis, P. et al. The role of the gut microbiota in nutrition and health. Nat Rev Gastroenterol Hepatol 9, 577–589 (2012). https://doi.org/10.1038/nrgastro.2012.156
Morowitz, M. J., Carlisle, E. M., & Already, J.c. (2011). Contributions of intestinal bacteria to nutrition and metabolism in the critically ill. The Surgical Clinics of North America, 91(4), 771-vii. https://doi.org/10.1016/j.suc.2011.05.001
M Hasan Mohajeri, Giorgio La Fata, Robert E Steinert, Peter Weber, Relationship between the gut microbiome and brain function, Nutrition Reviews, Volume 76, Issue 7, July 2018, Pages 481–496, https://doi.org/10.1093/nutrit/nuy009
Smith, R. P., Easson, C., Lyle. S. M., Kapoor, R., Donnelly, C. P., Davidson, E.J., Parikh, E., Lopez, J.V., & Tartar, J.L. (2019). Gut microbiome diversity is associated with sleep physiology in humans. PIoS one, 14(10), e0222394. https://doi.org/10.1371/journal.pone.0222394

June 21, 2021

The Monday Mention – Put Your Heart In Your Mouth by Dr. Natasha Campbell-McBride

In her book Put Your Heart in Your Mouth, Dr. Natasha Campbell-McBride delves into the true cause of heart disease and many other degenerative diseases. By exploring the many processes our bodies use to heal and repair themselves, she shows us that the true culprits behind the modern-day heart disease epidemic are not, as we have so often been told, cholesterol and saturated fat. In fact, these wrongly vilified substances are vital parts of the body’s healing process. The true villain in this story is inflammation or, to be more precise, chronic inflammation resulting from our modern lifestyles. High stress, diets of processed and refined food, as well as toxins in our environment, home, on our bodies and in our foods, all lead to damage in our blood vessels.

Dr. Campbell-McBride devotes a section of the book to explaining how necessary cholesterol is to our health. She explains that, along with saturated fats, it has received the brunt of the blame for coronary artery disease simply because they are present in the plaques seen in atherosclerosis. Once one understands that cholesterol and saturated fat are essential in the formation of strong cellular walls and necessary in the repair of injured tissue, we begin to see how inflammation is at the core of the problem. The author explains that chronic, unrelenting inflammation means that the repair of the tissue must also be occurring constantly. This constant repair is what leads to accumulation of larger and larger plaques. The bigger the plaque becomes, the more unstable and liable to rupture it is. Another interesting fact the author relays regarding these plaques is that, of the fats contained in them, the majority is not the “evil” saturated fats most doctors blame. It is the unsaturated fats, like those found in the vegetable and cooking oils most used today, that are the predominant fats present in the core of atherosclerotic plaques.

The book doesn’t just describe how we come to develop heart disease but lays out ways that we can avoid it. Incorporating whole, organic, properly prepared foods into our diets and avoiding the processed foods and sugar which encourage inflammation either directly or by causing nutrient deficiencies that impair our inflammatory response. As the “Gut Health Girl”, I was glad to see a portion of the book dedicated to the importance of digestive health and the microbiome in supporting cardiovascular well-being. Hippocrates famously said that “All disease begins in the gut” and this includes cardiovascular disease! A healthy gut has beneficial bacteria that produce and release several vitamins crucial to protecting the cardiovascular system. When we are deficient in Vitamin K2, we see greater deposition of calcium in the arteries (arteriosclerosis) and more inflammation. Homocysteine, an amino acid that is very caustic to the lining of our blood vessels, is held at bay by adequate amounts of folate, Vitamin B6 and Vitamin B12. All of these are manufactured by our gut flora.

In reading through this book, I noticed how strongly Dr. Campbell-McBride’s writing correlates with what I discuss with my Nutritional Therapy clients. From the idea that the modern Western diet is at the core of most disease to how stress management, attitude and movement all play a role in supporting health, we are on the same mission to inform and empower people to optimize their health. I found the book enjoyable to read and thought the author explained some complex subjects in a way that is very easy to understand. I think many of you would appreciate both how approachable she has made the information and that she provides a nice selection of recipes as a starting point to eating healthier and preventing heart disease.

If you’d like to learn more about Nutritional Therapy and how it can support your body’s innate ability to heal, fill out the Contact Me form on my website!

Rating 5 Peaks — PEAK rating – 5/5 peaks!!

March 15, 2021March 15, 2021

Egg Nutrition – Peeking Beneath the Shell

Ah, the incredible, edible egg. In this final post in my triple header on eggs, I’m cracking open the shell to discover the nutritional benefits of eggs. If you missed the first two posts in the series, you can click here to read up on what egg carton labels really mean and here to dispel some common misconceptions about eggs. Now on to nutrition!

Eggs are not only delicious, they are an amazing, cost effective source of a whole host of nutrients. In fact, they are the MOST cost effective food for delivering protein and choline (important for many things, including our cell membrane health, mood, memory and fat metabolism), the second most cost effective dietary source for Vitamin A and the third for Vitamins D and E (1).

A large egg has about 7 grams of protein that is almost evenly divided between the white and the yolk. (4 grams in the white and 3 grams in the yolk). Protein is really the end of the road, nutrient wise, for egg whites. The yolks, on the other hand, are nutrient gold! Besides a decent amount of protein, yolks contain a wide variety of minerals, water soluble vitamins (B vitamins) and fat soluble vitamins like Vitamin A, D and E (and the fat needed to let you absorb those fat soluble vitamins). On top of this, egg yolks also contain two phytonutrients, lutein and zeaxantin. These are important nutrients for eye health and can help prevent cataracts and macular degeneration.

Pasture raised Vs Conventional – Is there a difference?

The amount of protein in a pasture raised egg versus a conventional egg does not differ to any great degree. Where we start to see differences is in the nutrient density of the egg yolks. Studies have shown that the amount of fat soluble vitamins contained in the yolk, like Vitamins A, E and D, is highly dependent on the hen’s diet and sun exposure.

In a 2010 study, it was found that pasture raised eggs have twice as much vitamin E, two and a half times more Omega 3 fatty acids and a much better Omega 3 to Omega 6 fatty acid ratio (important for inflammation management). The concentration of Vitamin A in pasture raised eggs was found to be 38% higher than in conventional eggs (2).

In another study, the Vitamin D in egg yolks was found to be 3 to 4 times higher in the eggs of hen’s who get to spend some time sunbathing (pasture raised or free range). The more sunlight the hen’s were exposed to, the higher the vitamin D content (3).

You can check out my yummy homemade mayo recipe by clicking here!!

Just Yolkin’ Around

The colour of yolk can range from pale yellow to a bright, almost reddish orange. This is dependent on the diet of the hen. The more colourful and varied the hen’s diet, the more colourful the yolk will be. The vividness of the yolk is largely due to the amount of carotenoids (lutein and zeaxanthin) it contains. Carotenoids are phytonutrients with potent antioxidant properties. In general, the more colorful a food is, the more nutrient dense it is! (Unless we’re talking Skittles…this only applies to REAL food folks!)

GET CRACKIN’!!!

Eggs are jam packed full of nutrients our bodies need to stay healthy and function optimally. While we all have different budgets, I think spending a little bit more on pasture raised eggs is worth it, not only for the added nutrient density, but ethically and morally. Chickens should be allowed to be chickens, free to forage for bugs and enjoy fresh air and sunshine!

If you are looking for ways to enjoy those beautiful eggs, check out my upcoming recipe for Devilled Eggs!

ONE LAST THING

Eggs are a great, nutrient rich food to include in your healthy diet, UNLESS you are sensitive or allergic to them! If you have a true egg allergy, you must not consume eggs. An intolerance or sensitivity to eggs is different than an allergy. Eggs are one of the more common food sensitivities (along with things like gluten, dairy, soy and corn). All of the great nutrition they contain won’t do you much good if they are also causing inflammation! If you suspect you may be sensitive, try eliminating eggs for a period of time and then re-introducing them and monitor for any reaction. If you want to know more about identifying food sensitivities, a Nutritional Therapy Practitioner (like me!) can help you out!

SOURCES

Papanikolaou, Y., Fulgoni, V.L.. 3rd (2020). Eggs Are Cost Efficient in Delivering Several Shortfall Nutrients in the American Diet: A Cost-Analysis in Children and Adults. Nutrients, 12(8), 2406. https://doi.org/10.3390/nu12082406
Karsten, H., Patterson, P., Stout, R., & Crews, G. (2010). Vitamins A, E and fatty acid composition of the eggs of caged hens and pastured hens. Renewable Agriculture and Food Systems, 25(1), 45-54. https://doi.org/10.1017/S1742170509990214
Kühn J, Schutkowski A, Kluge H, Hirche F, Stangl GI. Free-range farming: a natural alternative to produce vitamin D-enriched eggs. Nutrition. 2014 Apr;30(4):481-4. https://doi.org/10.1016/j.nut.2013.10.002
Réhault-Godbert S, Guyot N, Nys Y. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019; 11(3):684. https://doi.org/10.3390/nu11030684

February 15, 2021February 15, 2021

Egg Myths and Misconception

This is the second in a three post series on the “Incredible, edible EGG”. In part one, we took a tour of the grocery store and deciphered just what all those different labels on the egg cartons mean. If you missed it, you can check it out here. Today we’re going to look at a couple of common misconceptions surrounding eggs.

DON’T JUDGE AN EGG BY ITS COVER

A common misconception is that brown shelled eggs are healthier or more natural than their white shelled counterparts. The truth is that shell colour has nothing to do with nutrition, but is simply dictated by the breed of hen that laid that egg.

Who else just found out today that chickens have ear lobes?!

Consuming Eggs Will Raise Your Cholesterol Level

Eggs have gotten a bad wrap because of the cholesterol contained in their yolks. Many people have been led to believe that eggs should be avoided, or strictly limited, particularly if you have high cholesterol levels.

Cholesterol is often seen as a “bad guy”. In actuality, cholesterol plays a vital role in our health. We need cholesterol to make healthy cell membranes. It is also necessary for the production of steroid hormones like cortisol, estrogen and testosterone. Cholesterol is also the main building block for Vitamin D (for more about the importance of adequate Vitamin D, check out this blog post).

Because of all the important roles played by cholesterol, the body works to ensure that there is always adequate cholesterol present. Cholesterol is produced in the body by the liver. When we take in more cholesterol through our diet, the liver decreases the amount of cholesterol it produces to keep levels within normal range. If we are eating less cholesterol, the liver revs up the cholesterol making machine. When we understand this, we can see that a healthy body will maintain fairly consistent cholesterol levels. The source of the cholesterol (dietary or self-made) may change, but the levels remain fairly constant.

In short, consuming eggs regularly does not impact blood cholesterol levels to any significant degree. (1)

Ok – if all that is true, how come my cholesterol levels are high?

You may be surprised to hear that cholesterol is a healing agent in the body and acts as an antioxidant. So when our cholesterol levels are high, it means that the body is recruiting this healing cholesterol to try and deal with some kind of inflammation or damage. Identifying and removing the cause of this inflammation (say by working with a Nutritional Therapy Practitioner) should be the goal, instead of immediately attacking the cholesterol levels with pharmaceuticals.(2)

I could go on and on about cholesterol and it’s role in keeping us healthy. If you are interested in learning more, I highly recommend the book Put Your Heart In Your Mouth by Dr. Natasha Campbell-Mcbride.

In the last post of this three part “Eggstavaganza”, we are finally going to dig into the nutrient value of the humble egg. Stay tuned!

SOURCES

Kim, J.E.; Campbell, W.W. Dietary Cholesterol Contained in Whole Eggs Is Not Well Absorbed and Does Not Acutely Affect Plasma Total Cholesterol Concentration in Men and Women: Results from 2 Randomized Controlled Crossover Studies. Nutrients 2018, 10, 1272.
Campbell-McBride MD, N. (2016). Put Your Heart In Your Mouth. Mediform Publishing.