Your Genes are NOT your Destiny!

 

We all see that specific genes from our parents produce specific characteristics such as eye color, hair color, and height.  Based on this experience many people believe that our genes determine our destiny, but is that really true?  The short answer is an emphatic NO!  While there are genetically determined characteristics that are fixed from birth, gene expression is actually quite variable and changes based on your lifestyle.

The process of gene expression is what determines which genes are actually expressed by cells in your body.  The key to gene expression is epigenetics which consists of physiological mechanisms that silence or activate genes, and encompass processes which alter gene function without changing the sequence of nucleotide base pairs of our DNA.  There are many such physiological processes which are activated by changes in our environment caused by many factors including exercise, diet, medications, sunlight, smoking, meditation, etc.  

All of your lifestyle choices play into your risk of disease through epigenetics.  Nearly all cancers, respiratory illnesses, autoimmune disorders, and cardiovascular diseases are controlled through epigenetic changes.  Simply put – genes load the gun but the environment (your lifestyle) pulls the trigger!

Most disease-causing gene expression is activated by epigenetic factors meaning you CAN control it!   In fact, the Centers for Disease Control states that genetics account for only 10% of diseases.

Transgenerational Inheritance of Epigenetic Change

Amazingly epigenetic changes that occur in one generation can be passed down to future generations.  For example, it is known that changes in fertility initially caused by chemical exposure cause epigenetic changes to be handed down to the next generation.  This is also true of traumatic experiences.   

Characteristics of parents' sensory environment that occur before conception can remodel the sensory nervous system and neuroanatomy in future conceived generations.  An example of this is the fact that descendants of holocaust survivors show abnormal stress hormone levels which put them at greater risk for post-traumatic stress disorder and depression.

Lifestyle Choices Count for You AND the next Generations

Realize that the air we breathe, the food we eat, the thoughts we allow, the toxins to which we are exposed, our activity levels, and the experiences we undergo may be passed on to our descendants.  Our genes are not our destiny – the choices we make are!

How to Prevent Sleep Issues from the Fall Time Change

 

It’s that time of year again – time to fall back and set our clocks back one hour.  Resetting clocks in devices is simple.  Unfortunately, your body clock is not nearly as easy to reprogram.  This comes with some serious health consequences.  An hour time shift does not seem like a lot, but your body runs on a tight schedule and this one-hour change throws us off.

Scientists have documented that the shift to daylight saving time in the spring, when we lose an hour of sleep, is linked to an a much higher rate of attacks and car accidents.  Although we gain an hour to sleep – the change throws off the sleep cycle and that is where all the problems come from.

Over the last 20 years, scientists have documented that, in addition to the master clock in our brains, every cell in our body has a circadian rhythm and time-keeping mechanism. The body and cell’s circadian rhythm help regulate important functions such as sleep and metabolism. And increasingly, there's evidence that when our habits — such as when we eat and sleep — are out of sync with our internal clocks, it can harm us.

When we disrupt our routines with erratic sleep or eating habits, it can increase the risk of metabolic disease. For instance, overnight shift workers are at much higher risk of developing diabetes and obesity. Research also shows that kids who don't have set bedtimes and mealtimes are also more likely to become overweight.

As days get shorter with less daylight, it's easy to fall into bad habits, and regulating light exposure is key to regulating circadian rhythm.    

Maximize Exposure to Bright Light During the Day

Maximize your exposure to daylight in the morning hours since it gets dark so early in the evening.   This simple step is every bit as powerful as avoiding blue light at night.   Ideally get outside immediately upon waking – just five minutes of outside light can do the trick!    

Outdoor sunlight is about 1500 lux on a cloudy and 100,000 lux on a sunny day while indoor lighting typically maxes out at 500 lux!    Bright OVERHEAD light is the primary signal to shut-down melatonin production and wake up.    

If it is too cold to go outside consider buying a 10,000-lux UV free light – ideally one that you can set to shine down on your face from above you.    

Minimize Evening and Nighttime Light

Exposure to light and electromagnetic fields from computers, phones, tablets, and T.V.’s all act as a stimulant, so it is important to minimize nighttime light exposure and blue light exposure in particular.  Blue light comes from artificial lighting.   Blue wavelengths – which are beneficial during daylight hours because they boost attention, reaction times, and mood – are disruptive at night.   Energy efficient lighting is packed with blue light as are our electronics.

Turn off lights or dim them as much as possible.   If you must use a computer or your phone install blue light filtering programs on both that will adjust the amount of blue light emitted by your computer, phone, and tablets.    Flux – https://justgetflux.com is a free program for your laptop or tablet and the Twilight app for your phone.   Both allow you to set times and adjust blue light output of your devices automatically based on time of day! 

You can also buy blue blocking glasses to use in the evening.   This may seem gimmicky but there is very well-done research supporting the effectiveness of reducing blue light in the evening through these and other measures!

For night-time bathroom trips use a red-light nightlight as redlight does NOT disrupt sleep which is why you see it used by the military on ships and submarines!

Avoid Alcohol!

Alcohol intake is extremely disruptive to sleep and for many just eliminating it results in much higher sleep quality within a week. Consider cutting down or completely eliminating alcohol intake particularly during the work week!

Stop all food and beverage by 8pm!

Ideally stop all food and beverage intake 3 hours before bed – late food intake can create digestive issues and late beverage intake can force bathroom trips disrupting your sleep.

Stay on a consistent sleep/wake cycle!

Get up and go to bed at the same time each day – this trains the body and mind.   It is NOT a good idea to sleep in on weekends – this just disrupts your circadian rhythm.

Minimize Caffeine intake after 10am!

There are slow and fast caffeine metabolizers and if you are a slow metabolizer it is critical to stop any and all caffeine intake by 10am!   

Exercise!

Yes – it’s true – for many a consistent exercise habit will dramatically improve sleep quality and duration!

Finish your morning shower with a cold shower!

While this may seem unpleasant at first cold showers dramatically ramp up the secretion of norepinephrine which is the brains primary stimulant.  See this blogpost for the many benefits of cold showers:  http://workoutanytime.blogspot.com/2022/04/can-cold-showers-improve-exercise.html

Sleep is Key for Weight Loss!

 

Everyone knows that sleep is important to look and feel your best, but what many people do not realize is that lack of sleep directly and significantly reduces your ability to lose weight and keep it off!  In fact a recent study suggests that missing out on just 30 minutes of sleep per day can increase your risk of obesity and diabetes. 

There are several reasons for the this phenomenon, but on one level it is pretty easy to understand.    If you do not get enough sleep you will not have energy to live a healthy, active lifestyle, and when you are tired it is very easy to skip workouts and spontaneously reduce overall activity. 

Sleep: Your Body’s Best Friend

Sleep is important for just about all the systems in your body, and lack of sleep reduces cognitive function including reduced reaction time, impaired decision making and memory.  Sleep is also essential for the repair and recovery of the body.

Even if you think you get enough shut-eye  you may still be suffering from the symptoms of sleep deprivation.   Unfortunately just a little sleep deprivation can have a significant effect on weight gain.

How Lack of Sleep Causes Weight Gain

Lack of sleep increases the levels of a stress hormone called cortisol, and cortisol increases appetite significantly.  Sleep deprivation also saps willpower and decision making ability so not only are you hungrier – you are more likely to make poor food choices.     Sleep deprivation is a stressor and when you feel stressed you tend to choose high carb foods which boost serotonin.

At the same time the body’s ability to handle carbs properly is reduced.    Your cells become less sensitive to the effects of insulin called insulin insensitivity which is what type 2 diabetes is all about.   If lack of sleep is a chronic condition you quite literally can make yourself gain weight and become diabetic!

In addition when you are really tied, a hormone called Ghrelin is boosted while Leptin levels drop.   This is quite literally a double whammy because Ghrelin increases hungers and Leptin tells you when you full and satisfied.   So you are hungrier and yet you do not feel as satisfied when you do eat so you eat more.

In fact, studies have shown increased calorie intake of over 300 extra calories per day in sleep-deprived people.

How To Improve the quality and time you spend sleeping

There are simple steps to keep lack of sleep from sabotaging your weight loss efforts.  The first step is to figure out your bedtime based on when you need to get up in the morning.    Count back a full 8 hours and set that as your bedtime.   You also want to wake up at the same time all the time because having a consistent bed-time and waking time helps set your body clock.

It is also important to avoid all sources of caffeine except for first thing in the morning.     Caffeine is not a horrible thing, but too much to late can really have a big negative impact on your sleep.     Also avoid alcohol because drinking reduces the quality of your sleep as well.    Just cutting down or cutting out alcohol and caffeine often makes a dramatic difference in sleep quality within a week to 10 days.

The other key is making sleep a priority.  Sleep is directly linked to higher quality of life and resistance to illness and disease.    Sleep is as or more important than diet and exercise so make getting a good night’s rest a priority.

How to Get More from Lunges!

 

Lunges are a staple exercise for most gym-goers, and there are many different varieties of lunges.    Most of us have been taught to keep the torso upright when we lunge.  While this is not wrong per say – there is another way to perform the lunge that can place more emphasis on the glutes and hamstrings.

When you keep your torso fully upright you tend to place more load on the knees and quads – particularly if you allow your front knee to track forward over your toes.   Instead try hip hinging slightly as you lunge allowing the torso to angle forward over the front thigh.  

Keep the shoulders back and down.   Your upper body should not slump – we want to hinge from the hip.    When using dumbbells allow them to come forward ahead of the knees more.    By keep hips and knees back while moving weight forward more of the load is placed directly on the glutes, and at the same time you are putting the glutes in a stretched position.    Done properly there is more emphasis on the glutes and they go through a great range of motion without stressing the knees. 

It is important to keep a straight line from your tailbone through the top of your head – hip hinge but do not let the spine flex or bend.

To get a good feel for the form check out this video:  https://youtu.be/cEOoPcniNn4

How Many Sets for Size vs Strength?

While increased muscle size is associated with increased strength it is not a perfect relationship meaning you can increase muscle strength without increasing muscle size.   Research shows that the ideal number of sets for muscle growth vs muscle strength seem to differ, and the ideal number of sets definitely changes as you progress from a beginner to a more advanced lifter.

To tease apart the differences it is useful to review what happens when a person starts doing resistance training exercise and how things change as they have been doing resistance training on a regular basis for 3 – 6 months or longer.

When a person starts doing resistance training they can make very quick gains because they are going through a period of “motor learning” and “neural adaptations” meaning they are learning how to do the exercises.     This process ends pretty quickly in about 3 – 4 weeks of doing resistance training.  During this time strength improvements are not associated with much muscle growth.  Once this honey-moon period ends people start to add muscle if they continue to challenge their muscles sufficiently and this is known as muscle hypertrophy.    

How hard someone trains is measured by how close to complete muscular failure they reach during each set of exercise.  Muscular failure is defined as continuing to do an exercise until you reach a point of fatigue where you can no longer lift a weight using good form.   The closer to this point that you get the more intense the set and sets done to muscular failure are the most intense.

For beginners one set to failure can be sufficient to stimulate muscle growth and strength increases as long as the person continues to increase the resistance when they hit a certain number of repetitions in a set of a particular exercise – somewhere between 8 -12 reps is a good goal.

However, as time goes on many people begin to plateau if only doing 1 set of exercise for each major muscle group.   At this point introducing multiple sets of each exercise is often key to continuing to gain muscle size and strength.

Number of Sets for Size vs Strength

For more experienced lifters the number of sets and rest time between sets should be determined based on goals and performance during each resistance training workout (this is why it is VERY important to record all your workouts listing exercises done, weight or resistance level used, rest time between sets, etc.).  

A recent study in the Journal of Applied Physiology provided some very valuable information about sets for strength vs size.    The study had 85 people do sets of between 8 – 15 repetitions of single-leg knee extensions with weight chosen so they reached muscular failure during each set.    Each participant did one set per workout with one leg and four sets per workout with the other leg.    Muscle size changes were measured with MRI.    60% of the participants failed to gain more than a 3.3% increase in quadriceps muscle size for their leg that only did one set.    For the leg that did four sets per workout only 19% failed to gain significant increases in muscle size.

Other studies have also found that multiple sets are better for muscle size.   However, research on multiple sets for strength gains are not as consistent!   In the study above the four set legs did NOT gain significantly more strength than the 1 set legs.   This does not mean that people focused on strength should not do more than 1 set of exercise.    Most elite powerlifters do multiple sets of exercise.      However, this does indicate that for non-competitive lifters strength goals can probably be met with less sets than those looking to maximize muscle size.

What About Set Intensity and Rest Time Between Sets?

Another key point is that studies clearly show that for increasing muscle size it is very important to come close to muscular failure or actual hit muscular failure during each set.   In addition, shorter rest times tend to be better for muscle growth for more experienced lifters.

This is NOT the case for strength.   Research shows that excellent strength gains can be made doing sets that “leave something in the tank” and not reaching muscular failure while also taking longer rest times between sets.   This does not mean that strength focused lifters should never achieve failure in training.     However, as a person becomes strong it becomes more and more risky to use high loads to complete muscular failure – particularly in major compound lifts like squats and deadlifts.    

Can You Turn Fat into Muscle?

 

The short answer is no – fat does not get transformed into muscle.     Fat and muscle are two different tissues.  You can increase muscle mass while you decrease fat mass, but fat is not converted into muscle.  In the same way muscle cannot be converted into fat.  Fat is created whenever we take in excess calories from fat, protein, carbohydrate (or alcohol).  In this case the calories ultimately end up being converted to triglyceride and stored in fat cells.

 Each molecule of triglyceride (fat) consists of a carbon, hydrogen and oxygen.  To get rid of a single molecule of triglyceride takes many enzymes and biochemical steps to completely oxidize fat.  The complete oxidation of 10 kg (22lbs) of fat requires 29kg of oxygen consumption and the production of 28 kg of carbon dioxide and 11 kg of water (H2O).  The carbon dioxide is excreted by the lungs while the water is excreted as urine, sweat, breath, tears or other bodily fluids.  

Building muscle is a whole different process.  Three key mechanisms are responsible for initiating muscle growth:

Muscle Tension – all forms of resistance training force muscles to create tension to support and move the load.    Enough tension in the muscle causes changes in the chemistry of the muscle allowing for growth factors to be secreted such as mTOR and satellite cell activation.   Tension can come from active tension where muscles actively contract and also from passive tension which is stretching which tends to occur during the lengthening (eccentric) phase of a resistance training exercise.    

Active tension tends to result in muscle fibers becoming wider while passive tension can make them longer.

Muscle Damage – damage to muscle cells causes a release of inflammatory chemicals and immune cells that activate satellite cells to come into action.     This also initiates muscle growth.

Metabolic Stress – When you feel the “burn” or the “pump” when lifting weights, you are feeling the effects of metabolic stress.   Metabolic stress from high levels of anaerobic energy production helps contribute to muscle growth without necessarily increasing the size of the muscle.   This is from the addition of glycogen (multiple glucose units linked together in the muscle), which helps to swell the muscle.   This type of growth is often referred to as “Sarcoplasmic Hypertrophy” and can increase the appearance of larger muscles without increasing muscle strength or the size of muscle fibers.   Increased fiber growth is referred to Myofibrillar Hypertrophy referring to the fact that myofibrils (muscle fibers) are growing.

In summary, for muscle building to occur you must force your muscles to adapt by creating stressors including increased tension, muscle damage, and metabolic stress and then eating properly and resting to allow the muscles to recover and grow.  

 

Lengthened Partial Reps for Faster Muscle Growth

 

A new study finds 'lengthened partials supersets' can lead to 43.3% more muscle growth.    The study adds to the growing body of evidence suggesting that doing resistance training sets and reps in extended positions emphasizing the stretched portion of a repetition enhance muscle hypertrophy (muscle growth).

Long muscle length partial reps focus on the stretched portion of an exercise’s range of motion where muscles are at their longest (right figure in graphic above).   7 out of 8 studies showed that training in the stretched position led to greater muscle growth compared to the contracted position when muscles are short.

Even more interesting is that 4 out of 5 studies found that long-length partial repetitions were superior to full range of motion for hypertrophy.   One study showed double the muscle growth in the hip extensors (think glutes and hamstrings) with lengthened partials compared to full Range of Motion sets (+6.8% vs +3.1%).

This enhanced hypertrophy from long-length partials may be due to:

Increased time under tension in the most anabolic part of the range of motion.

Greater mechanical tension on muscle fibers when stretched.

Three Methods to Incorporate Lengthened-Partial Reps into your Program

Start with full Range of Motion (ROM) repetitions, then switch to long-length partials when you can no longer complete full reps.   This extends the set and increases the volume.

Perform entire sets using only the stretched half of the ROM such as deep squat to halfway up only or bottom of bench press to half way up only.    This maximizes time under tension in the lengthened position.

While promising there are many benefits to full range exercise including the ability to handle higher loads and increasing maximum strength in the muscles shortened position such as to of the squat.    

 

Does Red Meat Really Cause Cancer?

The latest round of inaccurate media hype concerning health and disease is that red meat consumption causes diabetes.   But is this really true and what about the study the media is quoting?

Big outlets including the New York Times pounced on the study titled “Meat consumption and incident of type 2 diabetes: an individual-participant federated meta-analysis….”   Sounds like a done deal right?    Not so fast!

The diet information reviewed was all self-reported – huge red flag on this!   Self-reported food intake is notoriously very inaccurate.    In addition, the study has a common flaw – confusing correlation with causation.    This is a frequent blind spot in many studies.

The idea that red meat consumption causes diabetes is just one of many possible explanations for the association the study found between red meat consumption and diabetes.

There are literally hundreds of other variables that could account for the increase in diabetes in the study.   For example, socioeconomic factors are known to influence health outcomes.  For instance, high intake of processed meats is often associated with lower income due to lower costs (think hot dogs, cured meats).   In addition, lower income people tend to have lower access to quality healthcare which could detect pre-diabetes and prevent progression to full diabetes.

Lower income groups also tend to engage in lower levels of known healthy behaviors like exercise, not smoking and not drinking alcohol.  In addition, since many people believe that meat is unhealthy, those most focused on being health often avoid meat – yet they engage in many other healthy behaviors.

Studies attempt to correct for these mitigating factors, but it is impossible to do this completely or account for every factor which might play a role.  Another significant factor that runs contrary to the study conclusions is that when we adjust for BMI (body mass index) the increased risk of diabetes is cut in half.     This leaves a 10% increased risk for every 100 grams per day of unprocessed meat, 15% for every 50 grams of processed meat, and 8% for every 100 grams per day of poultry.   Given that no study can account for all confounding variables, these numbers are very small and cause plenty of doubt about any causal relationship between red meat and diabetes.

In addition, when you dig into subpopulations in the study many showed no significant association between any form of meat and diabetes including Eastern Mediterranean or Southeast Asian populations.     More significantly none of the regions in Europe showed significant positive association between poultry intake and diabetes.

So long story short – this study ads no value in terms of providing evidence that red meat consumptions causes diabetes.     At the same time this is not evidence that people should increase red meat consumption – rather that in and of itself people should not fear that consuming red meat will cause them to have diabetes.

As always the best advice is to regularly exercise, avoid being overweight, avoid smoking, moderate or eliminate alcohol intake, and focus on a whole food diet with minimal amounts of processed foods!

 

The Mental Health Benefits of Exercise

 

High levels of stress are being reported by most Americans!  About half of U.S. adults say that uncertainty about the future makes them feel that it is impossible to make plans for the future.   About a third say their stress levels are so high that they sometimes struggle with even basic decisions.   It has been estimated that 75 – 90% of all visits to primary care physicians are for stress related problems. 

The great news is that exercise is extremely effective for reducing stress and relieving anxiety and depression!

Exercise Drives Multiple Pathways to Reduce Anxiety and Depression

Exercise boosts BDNF (brain derived neurotropic factor) which improves learning and memory and literally acts like miracle grow for the brain. 

Through a separate action exercise causes muscles to help detoxify a toxic chemical called Kynurenine.   Kynurenine is produced from the faulty metabolism of tryptophan.   Under conditions of acute or chronic inflammation Kynurenine forms Quinolinic Acid instead of serotonin.  Excess Quinolinic acid is directly linked to major depressive disorder, bipolar disorder, and schizophrenia – Kynurenine clearance in exercised muscle cells suppresses this build-up in the brain. 

Overtime regular exercise remodels the brain’s reward system leading to higher levels of dopamine and more dopamine receptors.  Through this action exercise can both relieve depression and increase your capacity for joy. 

Exercise also boost levels of endocannabinoids (yep – the same ones that come from the cannabis plant!).  The “high” from exercise comes from a boost in endocannabinoids.   These endogenously produced chemicals dock on brain receptors and reduce anxiety and induce a state of contentment.    Studies have found that these brain changes help boost positive interactions with friends and family. 

The latest research even shows that lactate – produced during intense exercise – travels to the brain from muscles where it is produced – and alters brain chemistry in ways that can reduce anxiety and protect against depression.   

The Evidence on Effectiveness of Exercise for Anxiety and Depression 

A recent Metanalysis of 25 Randomized Controlled trials found that aerobic exercise improved depression – particularly for moderate or intense aerobic activity.  In addition, this metanalysis found that previous studies underestimated the power of exercise to control anxiety and depression. 

Intense aerobic exercise has also been found to be very effective in treating anxiety – specifically the lactic acid produced during intense intervals has been shown to have a strong anti-depressant effect.  Furthermore, lactic acid has been shown to be linked to improved REM/dream sleep.    After lactate is released by muscles, it travels through the bloodstream to the brain, where it can reduce anxiety and protect against depression.

An analysis of 15 different studies showed that aerobic exercise - especially high-intensity aerobic exercise - reduces symptoms of anxiety.   These anti-anxiety effects persisted for several months after cessation of the exercise.

All the participants in the studies had some degree of anxiety, with their condition falling on a spectrum that included anxiety disorders, raised anxiety levels, and raised anxiety sensitivity - a condition in which a person feels anxious about the physical symptoms that often accompany anxiety.   People on waiting lists for anxiety treatment who did not exercise served as comparisons.

They found that participants who engaged in both low and high-intensity aerobic exercise experienced greater improvements in their anxiety than non-exercising people on treatment waiting lists.  High-Intensity exercise reduced anxiety symptoms more effectively than low-intensity exercise.    The various interventions lasted between 10 weeks and six months, with participants exercising three times per week on average.

Multiple mechanisms are responsible for the anti-anxiety effects of exercise.  However, one key mechanism is lactate production from high-intensity exercise.   Increased lactate levels promote higher levels of norepinepherine and serotonin.   Low levels of these neurotransmitters can drive anxiety and the inability to handle stressful situation.

Resistance Training is also very effective for depression and this should come as no surprise in that resistance training produces a lot of lactate!  A recent meta-analysis of many studies on resistance training and depression found that resistance training caused significant and meaningful reductions in depression symptoms comparable to prescription anti-depression medication and behavioral therapies.

How to Deal with Oncoming Fall Allergy Symptoms Naturally

 

It's that time of year again - the late summer/fall allergy season.    Ragweed starts to really explode as we head into fall again and this can mean dealing with pretty severe symptoms in sufferers.   Treating allergies with nutrition and nutrition supplements can help control symptoms.   

Allergy medication most commonly comes in the form of Antihistamines, and there are some challenges with long-term use of these medications, and for many over they do not fully control symptoms.     It is now known that prolonged use of antihistamines decreases levels of acetylcholine which is a key neurotransmitter involved in memory and other important functions.   In fact, long-term use of antihistamine use increases the risk of senility, dementia and Alzheimer’s Disease in older adults.

What are Allergies Anyway?

Allergies are abnormal immune reactions to specific agents (proteins) known as antigens/allergens, which include many substances such as foods, drugs, pollens, dust mites, animal danders, feathers, along with many others. 

Allergies may also develop when an otherwise innocent substance has significant contact with an already inflamed surface (known as sensitization).  For example, when sick with a respiratory illness, respiratory surfaces are already inflamed and substances present at this time may be “remembered” as being foreign.  

Since there are multiple pro-inflammatory chemicals involved with allergies it is rare to obtain adequate control with single products/medications.  The most potent chemical mediators in allergies and asthma are leukotrienes.  Some leukotrienes are one thousand times more potent than histamine as stimulators of bronchial constriction and allergy. 

Interestingly, many medications that reduce one inflammatory pathway actually boost leukotrienes.  For example, Aspirin and other NSAIDs (Non-Steroidal Anti-Inflammatory Drugs like Ibuprofen) result in the production of excessive levels of leukotrienes in sensitive individuals although they decrease prostaglandins associated with inflammation and thereby relive pain.  

Asthma is linked to allergies and can be a severe and life threatening condition.   Do NOT try to self-treat Asthma – see a physician!

Strategies for Allergies

Try to avoid allergens by using air filters, regularly cleaning all surfaces and vacuuming and keeping your air-conditioning system on while regularly changing filters to filter out as many allergens as possible.   Remember your car cabin filter as well, and take showers and wash clothes after being outside for long periods of time.   Consider installing an electrostatic filter along with UV light in your existing HVAC system - they are not cheap but they can dramatically reduce allergens, virus, and mold in your home.

Change your diet to reduce inflammation.  Dramatically reduce your intake of refined carbohydrate – sugar and starch which drive insulin which drives inflammation.  At the same time increase your intake of low glycemic, organic fruits and vegetables such as berries, broccoli, brussel sprouts, etc.   These plant foods contain polyphenols which are potent anti-oxidants and help to reduce inflammation and allergies without side effects.

Increase your intake of Omega 3 Fatty Acids from cold water fish such as Alaskan Wild Salmon and/or take an Omega 3 Supplement such as Krill Oil.    Omega 3 fatty acids will always reduce inflammation if taken in sufficient dosages so this should be a primary strategy for allergy sufferers because they produce many side benefits.   The only exception is people taking any type of medication to thin blood and reduce clotting like Coumadin.   In this case the combination can be dangerous!

Nutritional Supplements for Allergies

There are several highly effective nutrition supplements for allergies including some key herbs.

Local Raw Honey – it MUST be local and must be raw because it will contain small amounts of local pollen and works by getting the body used to pollen much like an allergy shot.     A Tablespoon a day is as much as you need.   Many people swear by this simple and safe remedy!

Stinging Nettle Extract – this herb has a long history of effective use for allergies and freeze dried preparations seem to work the best and are best taken BEFORE allergy season even begins to put a damper on symptoms before they start – this is true of all nutritional approaches to allergy by the way!

Euphrasia Officianalis – aka “Eyebright” is an herb which name says it all – it is highly effective for eye allergy symptoms.

Quercetin – is a flavonoid contained in high amounts in apples, peppers, red wine, dark cherries and berries, tomatoes, cruciferous vegetables such as broccoli, cabbage and sprouts, and raw red onions.   To treat allergies taking supplemental quercetin is the way to go and the best Quercetin Supplements are Quercetin Phytosome supplements. An excellent product is Mercola Quercetin and Pterostilbene which can be purchased on Amazon.  Two 250mg capsules a day is a good dose. Quercetin is also proven to decrease your chance of contracting a viral illness like the cold or flu by 9 times!

Boswellia Extract – Boswellia aka Frankincense (yes the herb mentioned in the bible!) can be highly effective for allergies and other forms of inflammation including arthritis because it blocks the formation of leukotrienes!    To get the benefits you must take 5-loxin which is a specific extract.   Note that in some individuals 5-loxin can cause or exacerbate heart burn so it is not for everyone, but when it works it can be highly effective!

Butterbur Extract – this plant extract can be highly effective for inhibiting leukotrienes and allergy symptoms or side effects.   You need to take a standardized extract with standardized levels of Petasin and Isopetasin) and free of Pyrrolizidine Alkaloids aka PA.  High quality brands include Life Extension, Swanson, and Enzymatic Therapy to name a few.   This product can also help many migraine sufferers and is a well-researched, proven treatment.

NAC – N-Acetyl Cysteine - helps thin mucus naturally and boost levels of the body’s most important antioxidant Glutathione – every allergy sufferer should be taking 600 – 1,200mg per day!

You will also find combination of these ingredients in particular products, and it is worth experimenting a bit because if you find the right product or combination of natural products you can find relief without sedation and without the side effects associated with antihistamines and more potent drugs like steroid nasal sprays or oral steroids.