Category: Immunity Blog

This means YOU possess gut flora diversity and higher numbers of probiotic germs/microbiota.   There is a growing body of literature and evidence that disruption of the normal microbiota/probiotics in and on the human body is associated with many modern human diseases including neurologic, cardiovascular, allergic, autoimmunity or inflammatory, and multiple cancers.

This disruption of microbes, mostly in our gut, originates from exposures beyond our control like pesticide residues in food, antibiotics in food, and synthetic molecules that get into us like diesel exhaust, plastic, hormone disruptors, and air pollution.   Loss of the native state of good diverse microbes results from the modern industrialized lifestyle.

The most influential aspect that depletes our biodiversity and numbers of good species inside the body is the fact we don’t eat enough dietary fiber (PREBIOTIC)/resistant starch anymore like we were intended.    Disruption of our microbes or shifts in the number and type of germs is called “Dysbiosis”.  You do not want Dysbiosis.  Dysbiosis impairs our immune system’s ability to prevent disease and efficiently heal from insults.

You want to have SUPER DOOPER POOPER TROOPER status to have the best chance of preventing and treating many diseases.   Just because you have regular bowel habits doesn’t mean you have microbial diversity.  If you suffer with irritable bowel, inflammatory bowel disease, allergy, inflammation, cardiovascular, neurologic, and cancer, you want to get “moving” on upping your fiber grams intake.  It is likely that our gatherer-fisher-hunter ancestors ate about 100-150 grams of fiber per day.  Currently, there are present-day hunter-gatherers who maintain high fiber diets eating a 100 grams of fiber per day. They don’t suffer with allergies or inflammatory diseases that permeate a modern lifestyle.  Most Americans eat 10-25 grams per day.  Sadly, many of us are misled about what high fiber is and how to have great gut flora diversity. The microbial diversity story is so important many hospitals now delay washing newborn babies to allow colonization to ensue.

We believe we can eat yogurt, drink Kombucha or apple cider vinegar, and take probiotic pills and have magical restoration of diverse gut flora.  We don’t know if many of these germs that pass through our digestive tract make it to the last 6 feet (colon) where they primarily reside. It’s a treacherous journey that is met with hostile digestive enzymes and acid.  Then the native or resident gut flora does not like the newcomers as they are a threat.

Gut flora can change for the better. Fiber (prebiotic) and good fat is where it’s at!   30-50 grams of dietary fiber a day is key to become allergy free.  The bigger the dose and the longer duration, the better health effects.  Follow these habits:

1. Get 30-50 or more grams of fiber daily. Supplementation is usually needed.   I take 20 grams of inulin daily in my morning coffee.  I worked up to that over about 10 weeks starting with a tsp a day that has about 2-2.5 grams of fiber. So, you increase a tsp every 5-7 days depending on your tolerance.  Week 2 would be 2 tsp a day.  Week 3 would be 3 tsp a day, and so forth.  20 g supplementation as a base ensures I get over 30 g total with the foods I eat.  com is a great website for learning about gut health.
2. Eat a handful of mixed tree nuts, peanuts, or seeds most days. If allergic, we can possibly fix that now with OIT. Other good fats include Olive oil, Omega 3 fats, Omega 7 fats, Monounsaturated fats, and MCT oil.
3. Don’t take PPIs (omeprazole, esomeprazole, lansoprazole, rabeprazole, pantoprazole) daily. Acid is very important for our immune defense and to Acidophilus and Lactobacillus helping them thrive.
4. Don’t over-consume Stevia, Splenda, and NutraSweet. One a day is alright
5. Understand the “Dirty Dozen and Clean Fifteen” produce choices. “Google” it.
6. Don’t be a “germophobe” or ultra-hygienic all the time. Obviously be proactive when around infectious people/family members, but you don’t have to “kill them all” every day.
7. Don’t hate on mushrooms. Eat 1.5-2 cups cooked, canned, or frozen per week.  Any kind any way!!! 3 cups if raw, since they are mostly water weight.   Again, this is per week.  This dose was shown in 2019 to help lower dementia since we do have “shit for brains”.  The gut-brain-probiotic nervous system is a real interaction.
8. Do most of these most of the time and you will have GOLDEN POOP or valuable, diverse probiotic gut germs.

Getting extra fiber grams does not have to be challenging or uncomfortable.  Initially, it must be done slowly.

Most people only get 10-25 grams of fiber a day from food choices.  For example, one may eat a cereal-size bowl of oatmeal with added berries and nuts/seeds for breakfast that amounts to about 8 fiber grams.  Then they might have a salad for lunch, but leafy greens are not very fibrous averaging about 1 gram of fiber per cup of uncooked leafy greens.  Obviously, a salad can be doctored up with garbanzo beans, artichoke hearts, olives, tomatoes, and onion to increase fiber. Dinner may include a protein, a vegetable, and a starch or some sorts.   A cup of cooked broccoli is only 4-5 grams.  Oatmeal, Salad, and then broccoli are great choices, but this typical day is only going to net about 20 grams of fiber.

There is a lot of dietary advice out there, but I feel strongly high fiber and low glycemic choices are the best.  Earth provided us with what we needed.  Now marketing slogans drive our behavior.  Remember, a SUPER DOOPER POOPER TROOPER is mindful of fiber grams in your food choices and how many fiber grams are consumed per day.

In the April 2019 JAMA article there are a few key points that are very valuable to your health.

1. 50 grams of fiber daily is a high-fiber intake that benefits a wide array of disease.
2. Butyrate is GREAT and made by microbes in your colon when they are given enough fiber to metabolize it. Those who get 50 grams generate more butyrate and protect themselves from inflammation and cancer.
3. Fiber Supplements are beneficial, and count towards your 30-50 gram per day goal. Dose matters.

A list of great, affordable supplements includes

1. Inulin (a fine white powder that dissolves in warm fluids and mixes with anything) 2.5 g per tsp.
2. Benefiber (easily found at Walmart, Costco, Target, or online but contains only 1.5 g per tsp.
3. Fiber gummies. Usually, polydextrose from corn but different brands contain different fiber counts.  The one I typically buy is FiberWell by Vitafusion.  5 g per gummy.
4. Great Gut Prebiotic fiber is a oligosaccharide blend containing inulin. com
5. BOB’S RED MILL POTATO STARCH is RESISTANT STARCH(RS) and is usually more tolerated and can be increased more quickly. 2 Tbs (20 g RS) dissolved nightly in 4 ounces of cool water is a great habit.
6. Psyllium husk is great as well, but I do not like Metamucil since most of it has artificial flavors and harmful sweeteners like Stevia and Splenda. Let me say that Metamucil is better than nothing but inulin and benefiber are more natural and easier to work with.  But be my guest and put any fiber to the test!!

Getting “Moving” on your fiber gram intake!!!  Here is a build-up example.  Most people tolerate if done slowly. Some people tolerate it better it in fluids with dinner or evening time as opposed to morning hot beverages.

• Week 1- 1 tsp of inulin gives you 2.5 g of extra fiber that day.  Do it daily and then increase by 1 tsp every week or so.
• Week 2- 2 tsp of inulin daily now gives 5 grams of fiber per day.
• Week 3- 3 tsp of inulin daily now gives 7.5 grams of fiber per day.
• Week 4- 4 tsp of inulin daily now gives 10 grams of fiber per day.  Some people may find it better on their gut system to split their fiber intake AM and PM so 2 tsp in am coffee/tea/water and 2 tsp in pm in a caffeine-free beverage.
• Week 5 – It’s a great diversification tool to incorporate other fibers like the gummy polydextrose, Benefiber, or the chia seeds or psyllium husk.   Again, you would start very low at about 1-2.5 grams of fiber and gradually increase.

If one gets about 20 grams of extra fiber from supplementation and then eats about 20-30 grams of fiber from food, they are going to do a lot better over time.   30-50 grams is an ideal routine target!

Fiber/RESISTANT STARCH

is the most important supplement you can take.   It will impact your health more than omega 3, vit D, or the “new” supplement of the month.  It is cheap and effective.  It’s better than a lot of “crap” out there!

My eyes are dry, tearing, burning, itchy

Morning

Use OTC Soothe Xtra Protection lubricant eye drops (cost approximately $10 to $12).  Systane Balance or Refresh are good choices as well.  Usually, the slightly more expensive ones maintain hydration of the eye better with safe additives.  PLACING IN THE REFRIGERATOR GIVES A LITTLE EXTRA BENEFIT.

Also, use OTC Antihistamine Eye Drops such as: Pataday (olopatadine), Alaway, Zaditor or Opcon A (cost approximately $10 to $12). Keep eye drops in fridge. The cool makes the eye drops even more soothing. I suggest buying 2, to have 1 with you and 1 in the fridge.  We are happy to prescribe an Rx but find many pts complaining about the cost.   You can check with your insurance and let us know.  Examples are generic Patanol or Olopatadine 0.1% or 0.2% are OTC now.

Afternoon/Evening

Use OTC Soothe Xtra Protection, Refresh, or Systane lubricant eye drops.  Again, try buying preservative –free if eye drops don’t help as the preservatives can cause irritation and contact allergy from the chlorine derivatives.

Also can use OTC Pataday, Olopatadine, Alaway, Zaditor or Opcon A.   Get from the fridge if you are home.  Carry one on your person as well along with a nasal saline like Xlear or Simply Saline.

Bedtime

Use Systane Preservative-Free overnight relief ointment. Apply a pea-sized amount over the conjunctiva, or whites of the eyes. (cost approximately $10 to $12).  You can smear across the eyeball just before you go to sleep.  This may help your tears flow all day long by applying this at night.

Other Recommendations

Cooling your head or face and eyes is helpful.  Use about 2-3 cups of ice cubes in a large bowl of water to plunge your face while holding your breath for 7-10 seconds. Raise face out and exhale out slowly.  Repeat face plunge 3-4 times with less than 20 seconds between face dunks to temporarily induce a “brain freeze” that will “release”.  It will “crush” eye and facial inflammation.  The sinuses will feel “decongested” after the vessels react to temperature fluctuation.

*Use a nasal spray such as Flonase, Flonase Sensimist, Rhinocort or Nasacort twice daily. OTC nasal saline like Xlear, Simply Saline, or Ayr and plant oil-based balms in the nose can also help. Alba Unpetroluem jelly is a great example of a safe Vaseline like but without the petroleum.  Alba Unpetroleum is available at Amazon.com Treating the nose helps the eyes!!

*Wash face and eyeballs with clear, tear-free, dye-free, and fragrance-free baby shampoo if eyes are crusty and irritated.  JJ naturals, Honest Company, Aveeno, or California Baby are good choices.

If you suffer with dry eyes, be more aggressive with conjunctival hydration with the moisture drops and night-time ointment.  Preservative free is usually better tolerated.

Allergy shots can be very effective for eye symptoms once a maintenance dose is achieved.  The first study to show this was published in Lancet in 1911 with grass allergy immunotherapy.

Stop using soap or body wash everywhere.  Use only on pits and privates.  Your skin secretes natural oils that form a barrier, protect you, nourish your skin probiotics, and keep your cutaneous nerves calm. Many times, itchy skin has lost its natural oil secretion levels and needs help from topical oil (cream, lotion). Soap tends to strip your oil and kill your natural skin microbiome/probiotics. Soap is not necessary to stay well. Soap or body wash helps worsen allergies by making you “too clean.”  It is also a clever idea to increase your ingestion of monounsaturated fats to 4 tablespoons per day. Examples are olive oil, tree nuts and seeds, avocado, and salmon. The better fat you take in, the better your skin secretions. MCT oil is a “good” fat. You can use soap/body wash on hands, feet, pits, and privates only. I call this a “PP” shower.

Use a golf ball size or more of moisturizer cream (Epiceram, Cerave SA, Eucerin Advanced repair, Coconut, or MCT oil) all over wet skin after shower or bath (MINIMAL SOAP USAGE JUST ON PITS AND PRIVATES OR A “PP” SHOWER), especially on thinner skin areas below the elbows and knees.  Epiceram is not a steroid. It is an omega-3 topical oil/lotion. It is important to try “acidic” creams/oils as more acid on the skin supports the probiotics like “acidophilus” that are “acid-loving”.  The more diverse your skin microbiota, the healthier your skin and immune system are.  DIAPER CREAM WITH ZINC BENEFITS MANY RASHES.

 COLD SHOWERS AND COLD PLUNGES HELP. Ideally below 55 degrees F. May need to use ice in the tub. At least 30 seconds to 2 min is ideal. Use ice packs instead of scratching if you have small itchy spots 

Put Triamcinolone 0.1 % or other mid potency cortisol cream on itchy spots for 7-14 days (about 2 weeks). Mid potency topical steroids are safe for up to 14 days at a time. We have other topical medicines, but steroids offer the greatest good for the greatest number to start.  You can combine topical creams on the same spots. New topical therapies have been recently FDA-approved.

Vit D 10000 per day with dietary fat for 3 months is an option.   Put fat in your coffee if you are a coffee drinker (Organic half and half, MCT oil, or coconut oil). Fat does not make you fat or break a fast.  Carbs do.  Ingest fat while taking fat-soluble vitamins. Fat can be from food or liquids or “fat pills” like Omega 3s.

Sun on the belly, buttocks, and thigh skin 10-20 minutes 1-2 times per week to engage your photosynthesis of hormones and chemicals that make you feel good and produce Vit D and Melatonin.  Prudent sun exposure is important for our health but always make sure to protect your “over-exposed” face and head. Only use zinc and titanium mineral sunscreens when outdoors for extended times.

Don’t use chemical Avo/oxy benzone poison, as they are endocrine disrupters!!

More fiber and resistant starch, less gluten and dairy. Go to resistantstarchresearch.com for more info. You need gut germ diversity to have healthy skin. Gut diversity comes from a diverse, high-fiber diet/supplementation. Likely you have dry skin, but even if you have an allergic reaction to something like airborne or ingestions (food or medicines), the above advice may help.

At night (General recommendation and not to take if not directed by a health care provider)

Montelukast 4-10 mg nightly

Levocetirizine 5 mg or cetirizine 10 mg. You can take extra antihistamine if it is still itchy.

Magnesium 400 mg (calms nerves) and Melatonin 5-600 mg. Cool Epsom Salt baths are great as well.

Gabapentin 300 mg at night could be used for itching if antihistamines aren’t working.  Sometimes itching is from other neurotransmitters besides histamines.  We have even seen SSRIs like Prozac help people with skin itching by modulating the cutaneous nerve “storm”.

Here is a list of things to do to have healthier skin and less itching.

1. Let the sunshine do its work.  20 minutes “sunbathing” with at least 50% of your skin directly exposed as being outdoors with clothes on inhibits vit d production and the “photosynthesis” of hormones that are anti-itch.  Most skin rashes that have an allergic component get better with UV light. If rash worsens after 20 minutes in the sun, then it is likely there is an auto-immune and not allergic rash. Sunlight exposure elevates vitamin d better than oral supplements. Plus being outdoors helps secrete melatonin at night.
2. Melatonin has been studied in humans to show skin healing. Bigger doses may be needed if a large surface area is involved. 1-5 mg/kg/day can safely be used as demonstrated in several human trials for eczema, viruses, heart disease, and allergies. Allergic people secrete less melatonin than non-allergic individuals. I would take larger doses one hour before bedtime. If I were extremely itchy, I would take 100 mg of Melatonin that has been given in several trials in humans without major adversity. Headaches, sedation, and weird dreams can occur, but no harm to the human body has been shown in trials with large doses for multiple disease states.
3. Oil on skin 2x a day. I personally use MCT oil and “acidic” creams. The more the better. Allergic skin and itchy skin are “fatty acid secretion deficient” or “oil-deficient”
4. Ingest 4 tablespoons of “good” fat a day on top of your normal food consumption. If it is good fat like olive oil, it will help you secrete more “wax” to help your skin shimmer. You can make a bigger difference with this habit than by taking fish oil pills.
5. Butyrate regulates skin. Itchy skin may have a component of butyrate deficiency as well. Potato starch is one of the best ways to elevate butyrate. 2 tablespoons dissolved in water/juice (Do not heat) and take every evening.
6. Nutritional yeast. 1-2 tablespoons in water or on food at least 3x per week. The B vitamins and the type of fiber from the “yeast” cells encourage gut probiotic diversity, as people with itchy skin typically have disturbances in their gut and skin flora.
7. Cool your skin. Getting into cooler water or cooling your body helps.
8. Wet wraps can help. Look it up online.  It is a technique that helps restore the skin barrier to a more hydrated state. Saran/plastic wrapping around the rashes after placing oil, cream, or lotions. Dry skin is not good and will contribute to itching.
9. Review your medications and any new supplements as anybody can alter their gut flora and their skin with medications and supplements. There is no way of accurately testing how medications can cause adverse reactions. The best way is by history where a rash/itching started shortly after a new medication, supplementation, or habit and then resolves when this is stopped. Confirmation requires restarting with return of rash/itching to show causation instead of correlation.