Lava Lamp Belly - Lactose Intolerance

Back in High School, I remember explaining to my doctor that my stomach felt like a lava lamp each and every day. He laughed at my explanation, but it was the truth! Each day I had pockets of gas painfully churning inside me due to all of the dairy products I was consuming. Luckily, he suggested a week off of dairy products only to find that I was indeed lactose intolerant. Lactose intolerance, also called lactase deficiency, means you aren't able to fully digest the milk sugar (lactose) in dairy products. It's usually not dangerous, but symptoms of lactose intolerance can be uncomfortable.

The problem behind lactose intolerance is a deficiency of lactase — an enzyme produced by the lining of your small intestine. Many people have low levels of lactase, but most don't experience signs and symptoms. Only people with both low lactase levels who also have associated signs and symptoms have, by definition, lactose intolerance.

Being diagnosed with lactose intolerance was devastating for me at that age, but I've learned to make healthier decisions with dairy free options as well as obtaining important nutrients from natural foods.

Interestingly enough, there are three types of lactose intolerance:

1. Normal result of aging for some people (primary lactose intolerance) 

Normally, your body produces large amounts of lactase at birth and during early childhood, when milk is the primary source of nutrition. Usually your lactase production decreases as your diet becomes more varied and less reliant on milk. This gradual decline may lead to symptoms of lactose intolerance.

2. Result of illness or injury (secondary lactose intolerance) 

This form of lactose intolerance occurs when your small intestine decreases lactase production after an illness, surgery or injury to your small intestine. It can occur as a result of intestinal diseases, such as celiac disease, gastroenteritis and an inflammatory bowel disease like Crohn's disease. Treatment of the underlying disorder may restore lactase levels and improve signs and symptoms, though it can take time.

3. Condition you're born with (congenital lactose intolerance) 

It's possible, but very rare, for babies to be born with lactose intolerance caused by a complete absence of lactase activity. This disorder is passed from generation to generation in a pattern of inheritance called autosomal recessive. This means that both the mother and the father must pass on the defective form of the gene for a child to be affected. Infants with congenital lactose intolerance are intolerant of the lactose in their mothers' breast milk and have diarrhea from birth. These babies require lactose-free infant formulas.

Treatments
There's currently no way to boost your body's production of the lactase enzyme. People with lactose intolerance usually find relief from signs and symptoms by reducing the amount of dairy products they eat and using special products made for people with this condition.

1. Eat fewer dairy products 

This is the best bet for people with lactose intolerance to reduce their signs and symptoms. There is an argument that those who avoid milk will end up being deficient in multiple nutrients including (but not limited to) calcium, B Vitamins, protein, Vitamin D, copper and zinc. This is plain silly and if you're eating a balanced diet there's no need for milk. The line of reasoning has been created by those in the dairy industry with the main threat being a decrease in calcium consumption. Calcium is found in many other foods, such as almonds, book choy broccoli, canned salmon, kale, milk substitutes (oat, almond, rice, hemp or soy milk), oranges, pinto beans, rhubarb, spinach or tofu.

2. Experiment with an assortment of dairy products
Not all dairy products have the same amount of lactose. For example, hard cheeses, such as Swiss or cheddar, have small amounts of lactose and generally cause no symptoms. You may well be able to tolerate cultured milk products, such as yogurt, because the bacteria used in the culturing process naturally produce the enzyme that breaks down lactose.

3. Watching out for hidden lactose
Milk and lactose are often added to prepared foods, such as cereal, instant soups, salad dressings, nondairy creamers, processed meats and baking mixes. Check nutrition labels for milk and lactose in the ingredient list. Also look for other words that indicate lactose, such as whey, milk byproducts, fat-free dry milk powder and dry milk solids. Lactose is also used in medications. Tell your pharmacist if you have lactose intolerance.

4. Use caution if you choose to eat dairy products
It may not be necessary to completely avoid dairy foods. Most people with lactose intolerance can enjoy some milk products without symptoms. You may even be able to increase your tolerance to dairy products by gradually introducing them into your diet.

5. Consume probiotics
Probiotics are living organisms present in your intestines that help maintain a healthy digestive system. Probiotics are also available as active or "live" cultures in some yogurts and as supplements in capsule form. Probiotics can be found in many fermented foods such as sauerkraut, raw kombucha tea, miso or tempeh. These are sometimes used for gastrointestinal conditions such as diarrhea and irritable bowel syndrome. They may also help your body digest lactose. Probiotics are a safe and easy way to help lactose intolerance as well as keep your digestive system healthy.

6. Use lactase enzyme tablets or drops
Over-the-counter tablets or drops containing the lactase enzyme may help you digest dairy products. You can take tablets just before a meal or snack. Or the drops can be added to a carton of organic milk. Not everyone with lactose intolerance is helped by these products. I keep Lactaid pills with me wherever I go just in case I'm out and a food contains a little dairy.

Are you lactose intolerant?
The signs and symptoms of lactose intolerance usually begin 30 minutes to two hours after eating or drinking foods that contain lactose. Common signs and symptoms include:
- Diarrhea
- Nausea
- Abdominal cramps
- Bloating
- Gas

Symptoms are usually mild, but they may sometimes be severe. Let me know if you have any questions regarding lactose intolerance (I'm pushing over 15 years now). I would love to share some dairy-free alternatives with you or hear some of your own below!
Keep it fresh!
- Lauren

Calcium, Beyond a Glass of Milk

Two year ago, I was diagnosed with osteopenia. Osteopenia is when one’s bone mineral density is lower than normal, and it’s usually the precursor to osteoporosis. The doctor who diagnosed me gave me very little direction on what to do to care for my bones, and I left the office very upset at the diagnosis as well as the lack of information provided. I took matters into my own hands -- did my research on bone health and began implementing the care into my weekly routine and diet. I incorporated foods that were rich in calcium (listed below), cut back on my caffeine consumption as well as my sugar intake. I made sure that I was consistent with weight bearing exercises each week (mine being yoga, brisk walks/jogs, light weight training) as well as making sure that I was getting at least 10-15 minutes of direct sunlight (with no sunscreen) for enough vitamin D to absorb the calcium I was consuming. I invested in a wonderful bone health (New Chapter’s Bone Strength, Take Care) and vitamin D supplement, which I took to be safe.

One year later after my new doctor (I told the doctor who diagnosed me that I was taking a hike after that whole incident!) reviewed my bone density scan, he smiled and said, “What have you been doing?! The scan is no different than last years which means whatever you’re doing is working, preventing any further bone loss. Keep it up!” He was happy (and impressed) to hear what I had been doing to keep my bones strong. Also, during a teeth cleaning, my dentist commented on how strong and healthy my teeth were looking. One of the first places a doctor can see deterioration or weakness in the bones is in the teeth.

This was all very good news and I have continued with caring for my bones as such. I have faith that my bone scan this month will be similar to last years. Since now I’m a Metagenics rep, I have been taking a high quality calcium supplement, along with a high does of vitamin D3 to ensure absorption. If you would like more information on Metagenics, or would like to order any products, feel free to contact me at lauren@centeryourhealth.net
...Now, onto the information to help YOUR bones!

Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. The body cannot produce calcium; therefore, it must be absorbed through food. Bones play many roles in the body. They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass, and may reduce the risk of osteoporosis later in life.

Getting the calcium and vitamin D you need is easier than you think -- if you eat the right foods. Because of heavy promotion by the American dairy industry, the public often believes that cow's milk is the sole source of calcium. However, other excellent sources of calcium exist in a variety of different forms. You have to remember that the dairy industry’s number one goal is to sell more dairy products! The truth is that dairy products have been linked to a laundry list of diseases, ailments and increased bone loss. And, while dairy products do contain a lot of calcium, they also contain a lot of protein, which in turn leeches calcium away from the bones.

Keep in mind that excessive alcohol, caffeine, protein, salt and sugar deplete calcium or interfere with calcium absorption. To improve bone health, you should focus on a balanced diet including calcium-rich foods (below) and avoid prepackaged processed foods.

Good sources of calcium (that do NOT come from a cow) include:

Dark Leafy Greens:

Spinach

Collard Greens

Broccoli

Swiss Chard Kale

Nuts & Seeds:

Flax Seeds

Sesame Seeds

Tahini (sesame seed butter)

Almonds

Brazil Nuts

Sunflower Seeds

Chia Seeds

Sea Vegetables:

Kelp

Nori

Kombu

Wakame

Beans:

Navy Beans

Soybeans

Pinto Beans

Garbanzo Beans

Lima Beans

Black Beans

Other Foods High in Calcium:

Blackstrap Molasses

Celery

Papaya

Oranges

As you can see, eating a varied diet rich in dark leafy greens, fruit, nuts, and seeds will give you plenty of calcium and you'll get so many other health benefits from these foods as well!

Don’t Forget Your Vitamin D!

Vitamin D is necessary in helping the body absorb calcium. Sunlight is the best source of this vitamin. When the weather permits, try to make it a point to get at least 10-15 minutes of natural sunlight (with NO sunscreen) each day. Make this gesture as important as anything else in your schedule, because it is! Use it as an excuse to get outside for a bit (make a phone call, take a breather, walk around the building, take the dog for a walk, etc.). Another good way to know that you are getting vitamin D is by choosing organic, free-range dairy and/or animal products. Animals that were able to roam freely, in the natural sunlight, were able to absorb vitamin D which then will be in the food you consume.

Are YOU Calcium Deficient?

If you have a calcium deficiency, you may develop twitching, nerve sensitivity, brittle nails, insomnia, depression, numbness, and heart palpitations. My calcium deficiency was through my brittle, flaky nails. For years my nails were so brittle, little did I know it was a sign from my body saying to feed it calcium rich foods and get moving!

Do you get enough calcium? What non-dairy sources do you include in your diet?

Keep it fresh!

- Lauren