Millions of people live with painful chronic disorders that reduce their quality of life. Are you among them? Read on to learn evidence-based strategies for many types of pain control.

If you have persistent or unexplained pain, it is important to discuss these concerns with your doctor. The information in this post is presented for educational purposes only, and should not be used to replace standard medical care.

Conventional Treatments for Pain

These are some of the treatments your doctor may prescribe for pain. We recommend against taking any medication without talking to your doctor, especially if your pain is persistent or unexplained.

Physiotherapy

Pain may not necessarily correlate with the degree of physical damage. However, poor movement patterns and imbalances may cause the body to reduce further harm to itself by causing pain [R].

Exercise and movements help ensure that injuries heal in a way that restores functional ability [R]. Lack of movements can reduce mobility and strength after the injuries heal.

Physical therapy involves [R, R]:

• Exercise: For some patients, exercise can help manage pain. It strengthens bones and muscles, and improves mood, self-esteem, physical capacity, and decreases stress [R].
• Corrective movements, such as strengthening muscles around the injured areas, improving postures, and correcting poor movement patterns, can help reduce pain [R].
• Massage therapy reduced pain sensitivity at tender points by relaxing muscle tissues and also reduces stress by increasing oxytocin [R].
• Education and advice can help individuals understand their condition and make the best decisions addressing their issues [R].
• Mobility aids can assist in a patient’s balance and maintain motor functions [R].

Physiotherapy should be carefully overseen by a medical professional.

Painkillers

Painkillers help with mild-to-moderate acute pain by treating the symptoms. These include Tylenol or nonsteroidal anti-inflammatory drugs (NSAIDs). Medication choice depends on the condition and risk factors of the patients. Some (cyclooxygenase-2 selective) NSAIDs can cause heart complications [R].

NSAIDs can reduce inflammation thus helping with pain. These drugs also reduce fever (antipyretic effects). These drugs include [R]:

• Aspirin
• Ibuprofen
• Naproxen
• Phenylbutazone

NSAIDs do have side effects, such as reducing the protective layers in the gut, which can cause stomach ulcers and increase intestinal permeability. In injuries, actively reducing inflammation may also prolong healing time [R, R, R].

The post 30+ Pain Management Strategies (Lower Back Pain, Arthritis) appeared first on SelfHacked.

What is Dyspepsia?

Dyspepsia is the technical term for indigestion. People with dyspepsia may experience a feeling of fullness (or feeling bloated), heartburn, nausea, or belching. Dyspepsia is itself a common symptom or complication of other digestive conditions like gastritis and gastroesophageal reflux disease (GERD) [R].

If dyspepsia arises suddenly, especially in older people, it is considered a potential sign of more serious diseases. If you have unexplained indigestion, especially if it arose suddenly, we strongly recommend talking to your doctor as soon as possible [R].

Functional Dyspepsia

Functional dyspepsia (or functional indigestion) is dyspepsia without evidence of an underlying disease or condition. Researchers are currently investigating possible causes of functional dyspepsia; some studies have found evidence of increased immune cell activity in the digestive tissue of people with this condition, but the implications of this activity are unknown [R, R, R, R, R].

There is also disagreement about the appropriate treatment strategy for functional dyspepsia. Treatments for this condition range from herbal remedies to prokinetics (drugs that speed up the emptying of the stomach) to antidepressants for psychological symptoms [R, R].

How is Dyspepsia Diagnosed?

Most cases of dyspepsia are diagnosed by a doctor reviewing the medical history and symptoms of their patient. Dyspepsia may be caused by certain medications or by cigarette smoke, and these risk factors will be taken into account. A doctor will likely also conduct a physical exam, during which they may check for bloating, unusual sounds in the gut, tenderness, and yellowing of the eyes or skin [R].

If dyspepsia is considered a possible symptom of a more serious condition (which may include GERD, gastritis, ulcers, or even some cancers), your doctor may order a series of tests [R, R, R].

Lab Tests

If your doctor suspects an H. pylori infection, they will likely order blood tests, urea breath tests, or stool tests. A breath test with higher CO₂ concentration than normal indicates H. pylori infection, while a stool sample is directly tested for the presence of the bacteria [R, R].

Upper GI Endoscopy

Endoscopic procedures use a tiny camera and light to visually inspect diseased tissues. To check for gastritis, endoscopy is typically performed by feeding the camera down the esophagus and into the stomach [

The post Dyspepsia (Indigestion, Functional): Treatment & Diet appeared first on SelfHacked.

What is GERD?

Gastroesophageal reflux disease (GERD) is a condition that causes stomach acid to rise up into the esophagus. This acid reflux can cause heartburn, bad breath, chest pain, nausea, breathing problems, and even erosion of the teeth [R, R].

GERD occurs when the lower esophageal sphincter, the passage between the esophagus and the stomach, doesn’t close all the way. Risk factors for GERD include pregnancy, diabetes, and certain medications [R].

How is GERD Diagnosed?

First, a doctor will evaluate your symptoms to determine whether GERD is a possible cause. Heartburn is the major symptom associated with GERD, but vomiting, breathing problems, and tooth erosion can be signs of severe reflux [R, R].

Doctors will often recommend lifestyle changes and medications to help control GERD without further testing. However, if symptoms persist, they will typically run further tests to determine whether your condition has a more complex underlying cause [R].

Endoscopy & Biopsy

Endoscopic procedures use a tiny camera and light to visually inspect diseased tissues. To check for peptic ulcers, endoscopy is typically performed by feeding the camera down the esophagus and into the stomach [R].

At this time, the doctor may use the endoscope to take a tiny tissue sample (a biopsy) for lab analysis [R].

Upper GI Series

This procedure uses a chalky liquid containing barium to coat the upper digestive tract and make it more visible to an X-ray. The patient typically fasts and stops drinking water before the procedure (your doctor will tell you how long you must be fasted) and drinks the barium liquid while sitting or standing in front of the X-ray machine [R].

Esophageal pH

There are a couple of ways to test the pH of the esophagus, which is the most reliable way to tell how much acid is washing up into the esophagus during normal activities (like eating or sleeping) [R].

In esophageal pH and impedance monitoring, a specialist will feed a catheter through the nose or mouth and into the esophagus. A monitor at the end of the tube will then measure the pH of the esophagus for the next 24 hours. The patient is typically asked to keep a diary of when, what, and how much they ate [R, R].

In Bravo wireless esophageal pH monitoring, a specialist attaches a small capsule

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What is Gastritis?

Gastritis is a condition characterized by inflammation of the stomach lining. It may be acute (sudden and short-term) or chronic (developing slowly and long-term). One type of gastritis called erosive gastritis breaks down the lining of the stomach, sometimes leading to ulcers. Another type, called atrophic gastritis, causes a loss of glandular tissue in the lining of the stomach, often replaced by scar tissue; this type is often caused by an autoimmune reaction [R, R].

Gastritis can have a number of causes. These include H. pylori infection, long-term NSAID use, alcohol abuse, cocaine use, or autoimmune disease. Severe injuries, burns, sepsis, and some drugs can also cause acute erosive gastritis [R].

H. pylori is the most common cause of gastritis, and about 35% of the US population is infected with this bacteria [R].

How is Gastritis Diagnosed?

If your doctor suspects that you might have ulcers, they will go through a series of tests to confirm or refute their suspicions.

Upper GI Endoscopy

Endoscopic procedures use a tiny camera and light to visually inspect diseased tissues. To check for gastritis, endoscopy is typically performed by feeding the camera down the esophagus and into the stomach [R, R].

At this time, the doctor may use the endoscope to take a tiny tissue sample (a biopsy) for lab analysis [R, R].

Lab Tests

If your doctor suspects an H. pylori infection, they will likely order blood tests, urea breath tests, or stool tests. A breath test with higher CO2 concentration than normal indicates H. pylori infection, while a stool sample is directly tested for the presence of the bacteria [R, R].

Upper GI Series

This procedure uses a chalky liquid containing barium to coat the upper digestive tract and make it more visible to an X-ray. The patient typically fasts and stops drinking water before the procedure (your doctor will tell you how long you must be fasted) and drinks the barium liquid while sitting or standing in front of the X-ray machine [R, R].

How is Gastritis Treated?

Be sure to follow any and all prescriptions and recommendations from your doctor, which may or may not include therapies and strategies described here. Never use any of the following strategies in

The post Gastritis (Chronic, Atrophic, or Acute): Treatment & Diet appeared first on SelfHacked.

What are Peptic Ulcers?

Peptic ulcers are open sores in the lining of the upper digestive tract. They are most common in the lining of the stomach (gastric ulcers), though they can also emerge in the esophagus or small intestine [R, R, R, R].

The most common causes of peptic ulcers are NSAIDs and H. pylori infection. They may also be caused by other medications (such as steroids and bisphosphonates) and rare diseases like Zollinger-Ellison syndrome, cystic fibrosis, and hyperparathyroidism [R, R, R, R].

How are Ulcers Diagnosed?

If your doctor suspects that you might have ulcers, they will go through a series of tests to confirm or refute their suspicions. The first step is a physical exam, during which your doctor will check for bloating, unusual sounds in the digestive tract, and abdominal pain in response to pressure [R].

If a physical exam suggests that ulcers are possible, your doctor will order other tests to confirm the diagnosis.

Lab Tests

If your doctor suspects an H. pylori infection, they will likely order blood tests, urea breath tests, or stool tests. A breath test with higher CO₂ concentration than normal indicates H. pylori infection, while a stool sample is directly tested for the presence of the bacteria [R, R].

Endoscopy & Biopsy

Endoscopic procedures use a tiny camera and light to visually inspect diseased tissues. To check for peptic ulcers, endoscopy is typically performed by feeding the camera down the esophagus and into the stomach [R, R].

At this time, the doctor may use the endoscope to take a tiny tissue sample (a biopsy) for lab analysis [R, R].

Upper GI Series

This procedure uses a chalky liquid containing barium to coat the upper digestive tract and make it more visible to an X-ray. The patient typically fasts and stops drinking water before the procedure (your doctor will tell you how long you must be fasted) and drinks the barium liquid while sitting or standing in front of the X-ray machine [R, R].

How are Ulcers Treated?

Be sure to follow any and all prescriptions and recommendations from your doctor, which may or may not include therapies and

The post Peptic Ulcers (Stomach, Duodenal): Treatment & Diet appeared first on SelfHacked.

What Is Ulcerative Colitis?

Inflammatory bowel disease (IBD) is an umbrella term for two types of debilitating intestinal disease: ulcerative colitis and Crohn’s disease.

Ulcerative colitis (UC) differs from Crohn’s in that it produces chronic inflammation and ulceration of the large intestine (the colon), where Crohn’s disease tends to be centered higher up in the digestive tract, in the small intestine. Ulcerative colitis is also focused on the innermost lining of the colon wall, where Crohn’s can damage much broader swaths of tissue [R, R, R].

UC and Crohn’s are very similar diseases, which is why they are grouped together under the IBD diagnosis. They must both be diagnosed by a doctor, often a specialist.

How is IBD Diagnosed?

IBD is relatively poorly understood and will often be diagnosed by ruling out other possible explanations for gastrointestinal symptoms. To confirm a diagnosis of IBD, your doctor may order some of the following tests.

Blood Tests

Your doctor may order blood tests to detect anemia or infection, or they may order a fecal occult blood test, which checks for blood in the stool. These tests screen for both intestinal bleeding and the anemia that may result from chronic blood loss [R, R, R, R, R, R].

Endoscopy

Endoscopic procedures use a tiny camera and light to visually inspect diseased tissues. There are many types of endoscopy that may be useful to diagnose IBD, including:

• Colonoscopy: this procedure is considered the most important and the most reliable for the endoscopic diagnosis of IBD, producing an accurate diagnosis of either Crohn’s disease or ulcerative colitis in up to 90% of cases [R].
• Flexible sigmoidoscopy: a far less common procedure, flexible sigmoidoscopy is used in cases when doctors believe a full colonoscopy is dangerous, such as when the colon is very inflamed. It is very similar to a colonoscopy, except that only the last section of the colon is observed [R, R].
• Upper endoscopy: this procedure observes the upper section of the digestive tract, usually the esophagus, stomach, and even parts of the small intestine. This is not a common procedure in IBD, but may be recommended for certain cases [R, R].
• Capsule endoscopy: for this procedure, the patient swallows a capsule that contains a tiny camera. For the next 8-12 hours (until the battery runs out), the camera

The post What is Ulcerative Colitis? + Diagnosis, Treatment & Diet appeared first on SelfHacked.

What Is Crohn’s Disease?

Inflammatory bowel disease (IBD) is an umbrella term for two types of debilitating intestinal disease. Crohn’s disease differs from ulcerative colitis in that it is centered higher in the digestive tract (typically in the small intestine, though it can occur anywhere between the mouth and anus) and may damage broader swaths of tissue [R, R].

UC and Crohn’s are very similar diseases, which is why they are grouped together under the IBD diagnosis. They must both be diagnosed by a doctor, often a specialist.

How is IBD Diagnosed?

IBD is relatively poorly understood and will often be diagnosed by ruling out other possible explanations for gastrointestinal symptoms. To confirm a diagnosis of IBD, your doctor may order some of the following tests.

Blood Tests

Your doctor may order blood tests to detect anemia or infection, or they may order a fecal occult blood test, which checks for blood in the stool. These tests screen for both intestinal bleeding and the anemia that may result from chronic blood loss [R, R, R, R, R, R].

Endoscopy

Endoscopic procedures use a tiny camera and light to visually inspect diseased tissues. There are many types of endoscopy that may be useful to diagnose IBD, including:

• Colonoscopy: this procedure is considered the most important and the most reliable for the endoscopic diagnosis of IBD, producing an accurate diagnosis of either Crohn’s disease or ulcerative colitis in up to 90% of cases [R].
• Flexible sigmoidoscopy: a far less common procedure, flexible sigmoidoscopy is used in cases when doctors believe a full colonoscopy is dangerous, such as when the colon is very inflamed. It is very similar to a colonoscopy, except that only the last section of the colon is observed [R, R].
• Upper endoscopy: this procedure observes the upper section of the digestive tract, usually the esophagus, stomach, and even parts of the small intestine. This is not a common procedure in IBD, but may be recommended for certain cases [R, R].
• Capsule endoscopy: for this procedure, the patient swallows a capsule that contains a tiny camera. For the next 8-12 hours (until the battery runs out), the camera sends 2-6 images per second to a gastroenterologist, who reviews the images [R, R].
• Balloon-assisted enteroscopy: this procedure uses tiny balloons to compress

The post What is Crohn’s Disease? + Diagnosis, Treatment & Diet appeared first on SelfHacked.

What Is Irritable Bowel Syndrome?

Irritable bowel syndrome (IBS) is a gut condition that causes abdominal pain, bloating, and dysregulated bowel movements. The NIH estimates that as many as 20% of Americans may experience signs of IBS, but doctors still don’t know the exact causes behind this syndrome [R].

There are two main types of IBS – one that involves Diarrhea (IBS-D) and one that involves Constipation (IBS-C).

The large intestine is loaded with bacteria, but the rest of the gastrointestinal tract has relatively few bacteria under normal conditions. When a person has bacteria in the small intestine, unabsorbed carbohydrates are fermented there, producing significant amounts of gas.

This can cause cramping and burning because the gas stretches the small intestine. The gas can also push the intestinal content rapidly toward your large intestine to cause diarrhea. Bacteria generally ferment in the small intestines when gut ‘flow’ (motility/peristalsis) is slowed down in this area [R, R].

How is IBS Diagnosed?

There is no definitive test for IBS. The two central symptomatic requirements for a diagnosis of IBS are abdominal pain and disturbed defecation (typically either diarrhea or constipation, though sometimes both by turns) [R].

If you suspect that you have IBS, your doctor will ask questions and perhaps perform tests to determine whether you fit into the broad diagnostic criteria for the condition, which may include [R]:

• Abdominal pain or discomfort for at least 3 days/month in the last 3 months
• Pain that is relieved after a bowel movement
• Pain associated with a change in stool frequency
• Pain associated with a change in stool consistency (either diarrhea or constipation, typically)

Your doctor may also attempt to determine whether any of the following may apply to you [R]:

• Disrupted gut flora (due to recent infection and antibiotics, for example)
• Visceral hypersensitivity
• Food intolerance
• Carbohydrate malabsorption
• Other gut disruptions

Individual cases of IBS are generally classified as IBS-D (diarrhea predominant), IBS-C (constipation predominant), or IBS-M (mixed diarrhea and constipation). Based on the totality of symptoms and test results, your doctor will recommend a treatment and management plan.

How is IBS Treated?

Doctors generally prefer not to medicate IBS unless strictly necessary. As such, a series of management strategies have been developed which your doctor or nutritionist may recommend.

Dietary Interventions

Low FODMAP Diet (Possibly Effective)

Some nutritionists recommend a low

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What Are the Basal Ganglia?

The basal ganglia are a group of specialized brain cells located deep in the middle of the brain. Their most important roles are to orchestrate movement, regulate feelings of reward, and govern other instinctual needs. These are very old functions and concerns on the evolutionary time scale: the basic structure of the basal ganglia has been the same for almost all of vertebrate evolution [R, R].

The largest structure in the basal ganglia, the striatum (composed of the caudate, putamen, and nucleus accumbens in the image above), receives signals from parts of the brain using dopamine. It then sends out new signals using GABA [R].

To learn more about how the basal ganglia function normally, check out this post.

Health Disorders Linked to Basal Ganglia Issues

If your basal ganglia become dysfunctional — be it from stress, psychological issues, brain damage, or more subtle triggers — many problems can arise. The symptoms and health conditions you may experience as a result depend on several complex factors such as:

• Which part of the basal ganglia is affected
• Whether other parts of the brain are damaged
• If the whole structure or part of it is over- or under-active
• Your age, sex, and genetic predispositions
• Your overall health status

…and many more.

Only a specialized health team, headed by a neurologist, will be able to diagnose any issues with this otherwise elusive group of tissues. Nonetheless, understanding the science behind any dysfunction can be empowering. The purpose of this section is to help you understand this deep-seated brain structure a bit better, not to point to any diagnostic factors!

1) Huntington’s Disease

Huntington’s disease is a hereditary neurodegenerative disorder that usually surfaces in a person’s 30s or 40s. People with Huntington’s disease have problems with movement and usually develop uncontrolled writhing movements called chorea. Other common symptoms include learning difficulties and depression [R].

In Huntington’s, a genetic mutation causes neurons in a region of the basal ganglia called the striatum to die. These are the cells that manage movement: as they are damaged and die off, the affected person loses muscle control [R, R].

Huntington’s disease is caused by high levels

The post Disorders & Diseases of the Basal Ganglia (incl. Stroke) appeared first on SelfHacked.

What Is Rhodiola rosea?

Rhodiola rosea is a flowering plant that grows in very cold climates and at high altitudes. Its root has been used in traditional medicine in the Caucasus Mountains, Scandinavia, China, and Russia, where practitioners believe that it can improve focus and endurance in both body and mind [R, R].

Other species closely related to R. rosea are also used in traditional medicine. These include Rhodiola imbricata, Rhodiola algida, and Rhodiola crenulata. Together, these herbs are best known as adaptogens: substances that help combat stress. However, Rhodiola roots and extracts are also being investigated for other potential cognitive and physical benefits [R, R, R].

For more about the potential benefits of rhodiola, check out this post.

Rhodiola has many other names: in China, it is called hóng jǐng tiān. Elsewhere, it may be called rosenroot, rose root, Arctic root, golden root, or king’s crown. In French, it is l’orpin rose [R, R, R, R, R].

Active Components

Salidroside

Salidroside, also known as rhodioloside, is considered to be the most important bioactive molecule in Rhodiola rosea. It is likely responsible for Rhodiola’s effects on the brain [R, R].

Rosavin

Rosavin has many of the same properties and mechanisms as salidroside, but seems to require a higher dose to produce the same effect [R].

Tyrosol

Tyrosol is present in standardized Rhodiola rosea extracts, but it often goes unlabeled on commercial supplements. Tyrosol is an antioxidant and may also contribute to Rhodiola’s beneficial properties [R].

Mechanisms of Action

Rhodiola is an important herb in traditional medicine in parts of Europe and Asia. According to practitioners, it helps people with stress, anxiety, fatigue, depression, brain fog, burnout, and heart problems. It’s also used to boost the immune system and increase lifespan [R, R].

That’s an awfully long list – does the research back it up? You might not be surprised to hear that

The post What is Rhodiola Rosea Root Extract? + Side Effects appeared first on SelfHacked.

What Is Fenugreek?

Fenugreek is a leafy green legume native to Eurasia and Africa that is widely used for its nutritional and aromatic value [R].

For almost six thousand years, traditional healers in Africa and Asia have claimed that it eases labor, alleviates digestive problems, and improves skin conditions such as boils, eczema, and inflammation [R, R, R].

Fenugreek goes by many names around the world. It is methi in Hindi, hulba in Arabic, moshoseitaro in Greek, uluva in Malayalam, shoot in Hebrew, and dari in Persian. Fenugreek is a common ingredient in spice powders in Indian cuisine. It is used fresh in salads and cooked or dried in other dishes [R].

Today, it is most often taken by athletes, diabetics, and people who struggle to maintain normal levels of fat in their blood [R].

Nutrition Facts

Fenugreek oil contains a high concentration of polyunsaturated fats (approximately 84%). According to some studies, people who eat a higher proportion of polyunsaturated fats (compared to saturated and monounsaturated fats) may have healthier hearts and better blood vessel repair after injury [R].

Fenugreek is also rich in dietary fiber, which accounts for between 45 and 50% of the seeds by weight. Diets high in fiber support good overall health, aid digestion, and reduce blood fat and sugar [R].

Each tablespoon of fenugreek seed contains approximately 7 g of fiber, 3.6 g of protein, and 1.1 g of fats. It also contains many nutrients, including [R]:

• 1.7 – 6 mg of vitamin C
• 47.6 μg of vitamin B1 (thiamine)
• 0.04 – 0.05 mg of vitamin B2 (riboflavin)
• 0.84 mg of vitamin B3 (niacin)
• 0.08 mg of vitamin B6
• 0.33 mg of zinc
• 0.13 mg of copper
• 3.6 mg of iron

It may not sound like much, but those are significant amounts in terms of daily recommended intakes.

Consider, for example, that the National Institutes of Health recommends that

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What is Food Sensitivity?

Food sensitivity or intolerance is a complicated topic with a lot of room for confusion; let’s go back to the beginning and explore what food sensitivity is and how to find it.

In this post, we’ll cover:

• How food sensitivity is different from allergies
• How some foods cause inflammation, and
• Why not everyone is sensitive to the same foods.

Food Allergy vs. Intolerance

Foods can cause inflammation in a variety of ways. The first and best-known is as part of a food allergy such as a peanut allergy. The second is as part of a food intolerance or sensitivity.

Food Allergy

Food allergies cause quick, serious, sometimes life-threatening inflammation when allergens activate the immune system.

At some point, usually during early childhood, a person encounters the allergen (say, peanuts), for the first time. The immune system responds to the peanuts as though they are a dangerous foreign agent, like a virus or bacterium [R].

The body produces immunoglobulin E (IgE), a type of antibody, specifically to bind the peanut allergens. After repeated exposure, the body builds up a store of IgE against peanut allergens, and the person develops a peanut allergy [R].

When this person next encounters peanut allergens, IgE binds to the allergen mast cells and basophils. Within a few minutes, these cells release inflammatory signals and trigger the allergic reaction [R].

People can outgrow childhood food allergies and become tolerant to the allergen if they carefully avoid contact. Regulatory T cells, also called Tregs, subdue the allergic response and promote tolerance to foods. Treg cells prevent the immune system from reacting to harmless proteins; allergic diseases can develop when Treg cells fail to do this job [R, R, R, R].

Food Intolerance or Sensitivity

Food intolerance, also called food sensitivity, is not the result of an allergic reaction.

Rather, it is believed to result when one or more aspects of the immune system increases too much in response to foods being consumed.

The immune system is complex and it can help ward off infections, clear toxins, and heal injuries. However, an

The post Food Allergy vs. Intolerance + Reasons for Sensitivity appeared first on SelfHacked.

What is Xanthan Gum?

Xanthan gum, also known as polysaccharide B-1459, is a natural carbohydrate commonly made using bacteria (Xanthomonas campestris) [R, R].

X. campestris produces xanthan gum from common sugar sources. The sugars are fermented with X. campestris, treated with alcohol, and dried to form xanthan gum [R, R, R].

The bacteria, however, is a deadly plant pathogen responsible for diseases like black rot, bacterial leaf blight, and citrus canker disease. Although not dangerous to humans, this bacteria can devastate crops if not controlled [R].

Xanthan gum has been classified as non-toxic. It has even been approved without limitations by the FDA (Food and Drug Administration) to be used as a food additive [R].

Xanthan gum has a variety of food applications. It is used as a thickening and stabilizing agent in products like [R]:

• Salad dressing
• Dry Mixes
• Syrups
• Sauces
• Dairy products
• Cosmetics
• Baked goods
• Frozen foods
• Fruity drinks

Other than its great health benefits, xanthan gum is used to increase crude oil recovery from oil fields using its advanced binding properties [R, R].

Components

Xanthan gum is made up of repeating units of simple sugars bonded together by bacterial fermentation [R].

Sugars like glucose, sucrose, and fructose can be used to fuel its production [R].

Soybean biodiesel, an environmentally friendly fuel, has shown promising results as a substitute for sugars in the xanthan gum production process [R].

Mechanism of Action

Xanthan gum has binding properties with water, organic, and inorganic materials due to its long chains of sugars [R, R].

When mixed with a liquid, xanthan gum increases the thickness of that liquid, thus providing many health benefits due to slower reaction speeds [R, R, R, R].

Drug Delivery

Modified-release dosage is very important in many pills or tablets to change the drug’s release rate into the bloodstream Xanthan gum is

The post 6+ Surprising Health Benefits of Xanthan Gum + Side Effects appeared first on SelfHacked.

What is the Carnivore Diet?

You may have landed here from one of our other posts on the carnivore diet:

• 17 Dangerous Deficiencies in the Carnivore Diet
• Are Arguments For Carnivore Diets Scientifically Correct?

If so, then you know that the carnivore diet is exactly what it sounds like: a diet of only meat. So far, we’ve discussed a lot of risks and pitfalls associated with cutting plant foods out entirely – but are there benefits as well?

People who eat a carnivore diet tell stories of mysterious diseases suddenly resolving themselves. They say that they’ve lost weight, that their brain fog is gone, that their athletic performance improved. Anecdotes abound; scientific evidence is lacking. Let’s look at some of the big claims from carnivores and see whether the science backs them up.

Snapshot

Proponents:

• Eliminates potential plant-based irritants such as gluten & lectins
• High in protein
• Devoid of sugar and processed foods
• Claims of weight loss

Skeptics:

• High risk of nutrient deficiencies
• Doesn’t contain healthy plant compounds like polyphenols & fiber
• May result in lower brain serotonin
• Increases oxidative stress
• May dysregulate the gut microbiome
• Large carbon footprint
• Expensive & inaccessible to many

Claims from Carnivores vs. Scientific Evidence

So, what’s the deal? Why do this? The carnivore diet is not well researched. As a result, a lot of people start this diet after hearing anecdotal reports of health benefits and life improvement. We’ve collected some of the most common claims and dug into the science to see what might be behind people’s experiences.

Because of the lack of research, most of the claims made by proponents of the carnivore diet are based on related or tangential studies on diets that have things in common with the carnivore diet, like low-carb or ketogenic diets. While these comparisons may have some value, they should not be used to make claims about the carnivore diet. Clinical trials on meat-only diets are required to determine whether carnivory is actually helpful for any of these health purposes.

Most doctors will not recommend a carnivore diet because of its significant drawbacks and deficiencies. If you have your heart set on switching to this diet, make sure to work

The post 11 Carnivore Diet Claims: Anecdotes & Evidence appeared first on SelfHacked.

What Is the Carnivore Diet?

Only Meat?

The carnivore diet, also called zero carb, is exactly what it sounds like: its adherents eat only meat. Some people are more strict than others about what counts as meat; animal products like milk, cheese, and eggs are a topic of debate. Some people salt their food which can provide some minerals, while others claim not to need it.

People most commonly say that they are following a carnivore diet to alleviate autoimmune or inflammatory issues.

Critics of the carnivore diet say that it destroys the intestines and can’t provide all the nutrients the human body requires. On the other hand, people like the Maasai and Inuit eat traditional diets of almost exclusively meat [R, R].

Carnivorous Cultures

Generally speaking, the colder the environment, the less plant life grows there. This means that people who traditionally live in cold climates tend to eat more meat and fewer plants. The Chukotka people of Siberia and the Inuit and Eeyouch of Canada are great examples of such cultures [R, R, R].

However, none of these cultures completely cut plants out of their diets; in fact, they travel great lengths to gather and eat fruits, roots, and medicinal herbs during the warmer seasons [R, R, R].

The vast majority of a traditional Eeyouch (the Cree of northern Quebec) diet is made up of wild game like moose and caribou, goose, and fish.

However, during the summer months, they gather large quantities of wild blueberries and Labrador tea. They also make tea with white spruce needles and gather a variety of medicinal plants and mosses [R, R, R].

Even the Maasai people of Kenya and Tanzania – whose famous carnivorous diet is made almost entirely of cow’s blood, meat, milk, and honey – eat herbs, roots, and tree bark as part of traditional medicine [R, R].

Snapshot

Proponents:

• Eliminates potential plant-based irritants such as gluten & lectins
• High in protein
• Devoid of sugar and processed foods
• Claims of weight loss

Skeptics:

• High risk of

The post What is the Carnivore Diet? appeared first on SelfHacked.

What is the Carnivore Diet?

You may have landed here from our previous article on nutrient deficiencies in the carnivore diet, which details a list of potentially dangerous deficiencies that can result from the diet.

If so, then you know the carnivore diet is exactly what it sounds like: a diet plan that only includes meat. If you haven’t read our nutrient deficiency post, you might want to start there.

The diet is controversial. Its advocates claim that it improves brain function and stops autoimmunity and inflammation in its tracks. Critics point to potential deficiencies and a lack of well-powered research supporting such a radical diet. In the online carnivore and zero carb communities, the argument gets pretty heated. It can be hard to take a step back and think critically.

We’d like to address some of the most common claims and arguments presented by carnivores. After all, it’s important to do your research, to know all the facts, and to avoid dogma of any kind.

Common Arguments from Carnivores

1) “Recommended Intakes Were Developed for the Western Diet, Not a Carnivore Diet”

Within the zero carb community, the most common critique of the nutrient deficiency argument is that daily recommended intakes were calculated for people eating a Western diet. Critics insist that people eating a carnivore diet have different (they say lower) requirements for vitamins, minerals, and fiber.

No evidence supports this line of thought. In fact, carnivores may often need more than the recommended intake of antioxidant nutrients. Eating a lot of meat – especially if cooked at high temperatures – raises oxidative stress [R].

The recommended intakes may also be too low for some individuals, depending on their health and habits. Experts and researchers make these recommendation based quantities that will meet nutrient requirements in nearly all healthy people. These are called Recommended Dietary Allowances (RDA). If there’s not enough evidence to come up with an RDA, Adequate Intake (AI) is used [R, R].

However, there are several issues with these values:

1. Nutritional requirements are influenced by personal genetics [R].
2. The values only meet the needs of 97-98% of all healthy people – not 98% of all people. One in three of all adults suffers from multiple

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What are Food Sensitivity Tests?

You may have seen them in ads online or on TV: companies promising that in just a few short weeks and with a few drops of blood, you can be free of all the foods that cause gut problems, rashes, and migraines. It sounds great, but it has a hefty price tag, and the science is shaky at best.

Food sensitivity or intolerance is a complicated topic with a lot of room for confusion.

We go back to the beginning and explore what food sensitivity is and how to find it in our previous two posts:

• Food sensitivity vs. allergies & why you may be reacting
• Food sensitivity symptoms & common dietary triggers

In this post, we’ll cover:

• How “food sensitivity tests” are supposed to work,
• Why they don’t work, and
• How to actually find and address food sensitivity.

IgG Food Sensitivity Testing

How is it Supposed to Work?

IgG food sensitivity tests assume that all IgG is pro-inflammatory. According to the companies that offer IgG food sensitivity tests, removing foods with “high IgG reactivity” is associated with reduced gastrointestinal, skin, and migraine symptoms. These are some big claims—what are they based on?

Immunoglobulin G

So, foods cause inflammation and inflammatory symptoms. On that much, we agree with the companies that offer food sensitivity testing. Thus far, however, we haven’t touched on the biological marker than such companies use to find food sensitivities: IgG.

Immunoglobulin G, or IgG, is the most common antibody in your blood. Curiously, IgG can either promote or prevent inflammation depending on whether and which sugars are bound to it [R, R, R].

Pro-Inflammatory IgG

IgG attaches to pathogens and other foreign materials and helps your white blood cells pick their targets. Your body produces highly specific IgG and immune responses against pathogens that it has encountered before. That’s why you’re so unlikely to get diseases like chickenpox more than once, for example [R, R].

When IgG binds to a pathogen that it “recognizes,” white blood cells attack it, engulfing or killing it. As white blood cells arrive on the scene, they tend to produce inflammatory

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What is Food Sensitivity? What is Food Intolerance?

Food sensitivity and food intolerance are two very closely-related, but possibly distinct terms. They both describe non-allergic, bothersome reactions to food triggers.

Researchers generally seem to use “food intolerance” to describe non-immunologic reactions: for example, lactose intolerance is caused by a deficiency of the enzyme lactase. “Food sensitivity” is a nonspecific catch-all term used to describe a food reaction that is neither an allergy or intolerance [R].

However, the distinction between intolerance and sensitivity is not clear. According to the logic of the researchers cited above, food sensitivity must include all non-allergic immune responses to food. However, it has also been used to describe diseases that involve an allergic reaction by definition (such as eosinophilic gastrointestinal disease) [R, R].

Food sensitivity and food intolerance may have so much overlap that they may describe a distinction without a difference. For the purposes of this article, we will use the terms interchangeably.

Food Sensitivity Symptoms

You may have already read a lot about inflammation and its complications. The best-known inflammatory condition is arthritis, but inflammation can be much less obvious than that. Here are the main symptoms food sensitivity can cause by raising inflammation.

If you have one or more of these symptoms and doctors haven’t been able to figure out why, you might want to ask if food sensitivity is a possible cause.

Digestive Problems

According to some researchers, digestive problems are among the most common symptoms of chronic inflammation from food sensitivity. The most common ones include bloating, nausea, diarrhea, and flatulence [R, R].

Brain Fog

“Brain fog” is what it sounds like: it describes a condition wherein mental function is slow and unclear, as if everything is happening through a fog. Brain fog reduces mental sharpness and clarity, learning, memory, and concentration [R].

According to some researchers, inflammation of the brain is the likely primary cause of brain fog. When inflammatory signals (such as histamine from mast cells) reach the brain, they activate the microglia, brain cells that act like white blood cells. Microglia activation has been associated with conditions like autism spectrum disorder [R, R, R, R].

Migraine & Headache

Migraines and headaches

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What is the Low FODMAP Diet?

You may have landed here from our previous article on the benefits of the low FODMAP diet. If so, you know that FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are carbohydrates that can worsen the symptoms of irritable bowel syndrome, and that the low FODMAP diet aims to cut trigger carbs and reduce those symptoms. If not, you may want to read that post first to make sure you’re up to speed.

This post will list and explain which foods to eat and avoid during each phase of the low FODMAP elimination diet.

What to Avoid on the Low FODMAP Diet

First, we’ll discuss the major groups of carbohydrates that are classified as FODMAPs and list some of the foods that are highest in each. These are the foods you should avoid, especially during phase one of the low FODMAP diet.

During phase one, or elimination, people with IBS should choose foods with less than 1 g of total FODMAPs per serving, and the lower the better. Scroll down to the “what to eat” section for a list of foods that fit the bill [R].

Fructose

Fructose is a simple sugar naturally present in fruits, vegetables, and honey. It has probably been a part of the human diet for millions of years, but too much of it may cause health problems in people with irritable bowel syndrome (IBS) [R, R].

Many processed foods are sweetened with high-fructose corn syrup. Check and double check the ingredients list on all processed foods (including things like jams and sauces) to make sure that they don’t include this sweetener [R, R, R].

For the purposes of IBS, “excess fructose” or “fructose in excess of glucose” is the measurement to watch for, if possible. Some fructose is bound with glucose to make sucrose, or table sugar; this fructose is generally not considered to be a problem. Only the unbound (excess) fructose is expected to cause problems [R].

People with IBS should choose foods with less than 0.15 g of excess fructose per serving. There’s more flexibility with fresh fruits and vegetables; up to 0.4 g of excess fructose per serving should be fine [R].

The post FODMAP Food List + Diet Plan: What to Eat & Avoid for IBS appeared first on SelfHacked.

What are FODMAPs?

Definition

FODMAPs are a group of carbohydrates which, in the last decade or so, have been identified as the prime suspects behind irritable bowel syndrome, or IBS. FODMAPs is a catchy acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols [R, R, R].

The major FODMAPs include [R, R]:

• Fructose
• Lactose
• Fructans and galactans
• Galacto-oligosaccharides (GAS)
• Polyols (sugar alcohols, or any sweetener that ends with -ol)

Beneficial Effects in Healthy People

The human gut can’t digest or absorb FODMAPs. Instead, they are fermented by some types of gut bacteria, such as Prevotella, Actinobacteria, Bifidobacterium and Faecalibacterium species [R, R, R].

The major products of FODMAP fermentation are short-chain fatty acids (SCFAs), including butyrate. These nutrients feed the cells of the intestinal wall, lower intestinal pH, and strengthen the gut barrier. As intestinal pH decreases, so do the populations of Enterobacteria and Clostridia, widely considered “bad” bacteria [R, R, R].

SCFAs also activate AMPK, an “energy sensor” that revs up metabolism. When AMPK activates, the body burns more fat and becomes more sensitive to insulin [R, R].

For most people, then, FODMAPs should be beneficial. So why are they associated with such troublesome symptoms in some people?

FODMAPs in People with IBS

Despite their potential benefits, FODMAPs may produce (or at least worsen) symptoms in people with irritable bowel syndrome, or IBS. IBS is a digestive disorder that causes abdominal pain, gas, bloating, and poor stool quality (either diarrhea or constipation). According to medical data, IBS is very rare in some parts of the world (1.1% in France and Iran) and common in others (35.5% in Mexico);

The post 6 FODMAP Diet Benefits for IBS + Who Could Benefit appeared first on SelfHacked.

What Causes Histamine Reactions?

You may have gotten here from one of our previous articles on histamine intolerance. If so, then you know that having too much histamine in your body and not enough of the enzymes that degrade it can trigger uncomfortable inflammatory symptoms.

These allergy-like symptoms can range from skin rashes to headaches, and you can manage them by avoiding histamine-rich foods and substances that activate your mast cells.

If you haven’t already read our previous posts, you may want to check them out before reading on:

1. What is Histamine? Definition, Function, Receptors & DAO
2. 17 Histamine Health Effects: Cognition, Inflammation & Sleep
3. Histamine Intolerance Symptoms: Could You Be Sensitive
4. Low Histamine Diet: Does It Work? + Who Should Try It
5. Foods High & Low in Histamine + Other Mast Cell Triggers

Natural Antihistamines

Mast cells use an enzyme called histidine decarboxylase (HDC) to make histamine out of the amino acid histidine. They then release histamine in response to a host of different triggers, including some foods, alcohol, insect bites, and more.

Many natural compounds are being investigated for their potential to interrupt this process, either by inhibiting HDC or stabilizing mast cells and preventing them from releasing histamine. In this post, we will explore these natural antihistamines so you can find the right one for you.

Possibly Effective

1) Forskolin

Forskolin is a compound extracted from a member of the mint family called Coleus forskohlii. It is most often used to promote weight loss, but it is also great for preventing asthma. It stabilizes mast cells and relaxes muscles in the lungs comparably to two common asthma drugs, sodium cromoglycate and beclomethasone [R, R, R, R, R].

2) Quercetin

Quercetin is a plant flavonoid and antioxidant. It is recognized as one of the best natural antihistamines out there. In one human trial, quercetin even outperformed Cromolyn, a mast cell-stabilizing drug; quercetin was more effective for prevention, while Cromolyn worked more quickly once the histamine reaction had already started [R, R].

3)

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What are Biogenic Amines?

Biogenic amines are natural nitrogen-containing compounds often produced in large quantities by bacteria. As such, foods are more likely to contain biogenic amines after fermentation, storage, or decay [R].

These compounds include beta-phenylethylamine, tyramine, tryptamine, putrescine, cadaverine, spermine, and spermidine, but histamine is the most common and the one most frequently linked to food-related symptoms [R].

Many biogenic amines are harmful, while others are beneficial to human health. Spermidine, for example, prolongs the lifespan of several model organisms like yeast, nematodes, and flies. It reduces oxidative stress and helps cells clear waste and recycle useful components [R].

Biogenic amines are commonly found in fish, fish products, meat, dairy products, wine, cider, and beer, as well as spinach, tomatoes, and yeast products [R, R].

High Histamine Food List

In general, foods likely to contain high levels of biogenic amines are fermented foods or foodstuff exposed to microbial contamination during storage. However, histamine content varies widely, even in foods that usually contain a lot [R, R].

1) Fermented Foods

Fermentation is a process by which microbes partially digest, chemically alter, and change one food into another: milk into aged cheese, for example, or cabbage into sauerkraut. The microbes responsible for these changes often produce large quantities of histamine, which can spell trouble for someone with histamine intolerance [R, R].

The main bacteria responsible for biogenic amine production in fermented food are lactic acid bacteria (LAB). These bacteria can break down amino acids into amine-containing compounds. Bacteria produce these compounds as defense mechanisms to withstand acidic environments [R].

Some types of yeast also produce histamine during fermentation. Careful management of yeast during fermentation can drastically change the histamine content of wine [R, R]. Fermented foods include [R]:

• Sauerkraut and kimchi
• Kombucha, beer & wine
• Pickles
• Tofu, Nattō & other fermented soy products
• Yogurt, buttermilk & kefir
• Cheese (aged cheese tends to contain more histamine than fresh, soft cheese)
• Sausage, pepperoni & salami (and other cured or fermented meats)

Wine

During the winemaking process,

The post Foods High & Low in Histamine + Other Mast Cell Triggers appeared first on SelfHacked.

What is Histamine Intolerance?

You may have landed here from one of our previous posts on histamine and histamine intolerance. If so, then you know that people with histamine intolerance don’t have enough diamine oxidase (DAO), the enzyme that breaks histamine down in the gut. As a result, when they eat foods that contain histamine, it crosses into their blood, and they experience inflammation.

If you need a primer, check out these posts first:

• What is Histamine? Definition, Effects, Receptors & DAO
• Histamine Intolerance Symptoms: Could You Be Sensitive?

Benefits of a Low Histamine Diet

One strategy for managing a histamine intolerance is simply to avoid foods that contain high amounts of histamine. Many foods – especially cured and fermented meat and fish – are rich in histamine and other bioactive amines. For an extended list of foods that are high and low in histamines, check out this post [R].

If you suspect that you have histamine intolerance, we strongly recommend talking to your doctor about it. Your symptoms may have a different underlying cause, and if histamine is the culprit, a medical professional can help guide you through the appropriate management strategies, which may include a low histamine diet.

1) Chronic Headaches & Migraine

Histamine is a well-known cause of headaches and a possible culprit behind some people’s migraines. Some researchers suspect type 3 and 4 histamine receptors are responsible for migraines, but specific studies are lacking [R, R, R].

One study found that a diet low in vasoactive amines improved chronic headaches in 73% of patients. In this same study, histamine-rich foods were reintroduced and reliably caused headaches to occur again [R, R].

2) Itching & Rash

Histamine is best-known for its ability to induce itching and skin rashes. Once released by mast cells, histamine stimulates C fibers, the types of nerves that make us feel itchy [R, R, R].

Histamine also allows fluid and white blood cells to leak out of the capillaries and lymphatic vessels and into the skin tissue, creating a rash. Antihistamine medication is often used

The post Low Histamine Diet: Does it Work? + Other Triggers to Avoid appeared first on SelfHacked.

What is Histamine Intolerance?

Histamine intolerance is something of a misnomer; it isn’t really a sensitivity to histamine. Rather, people with histamine intolerance have too much histamine: they either create it in excess or they can’t break it down quickly enough [R].

One culprit might be low diamine oxidase (DAO), the enzyme that breaks histamine down in the gut [R].

When people with low DAO eat foods that contain histamine, it crosses into their blood, and they experience inflammation; by contrast, a healthy person would break down most dietary histamine before it ever reaches the bloodstream [R, R].

Approximately 1% of the population has symptoms consistent with histamine intolerance. In contrast to food allergies, in which even a small amount of the allergen causes a reaction, the cumulative amount of histamine is crucial to inducing a reaction [R].

In many ways, histamine intolerance mimics an allergic reaction. Symptoms may include diarrhea, headaches, stuffy and runny nose, eye redness, asthma, low blood pressure, arrhythmia, hives, itching, and flushing [R].

Aside from foods and drinks high in histamine, other potential triggers include histidine dietary sources, certain bacteria, and DAO-blocking drugs, to name a few [R].

Causes

Histamine intolerance can emerge as a result of one or more factors including genetics, gut damage, alcohol, drugs/supplements, or microbiome imbalances; if there are too many bacteria producing histamine and not enough that degrade it, intestinal enzymes may have a hard time keeping up [R, R].

Histamine also increases estrogen during menstruation. Histamine-intolerant women often suffer from menstrual cramps and headaches. The reverse is also true: peaks in estrogen during ovulation can lead to flare-ups by increasing histamine [R].

In pregnancy, DAO is produced at very high concentrations by the placenta, and its concentration may become elevated by 500 times. This increased DAO activity may be the reason why women with food intolerance frequently go into remission during pregnancy [R].

Symptoms

Histamine intolerance and reduced DAO levels can lead to allergy-like symptoms, including:

• Skin problems such as rashes, itching, hives, flushing, eczema, psoriasis, and even acne [R]

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