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The Top Causes of Food Allergies

Are you allergic to gluten, dairy, corn, peanuts or eggs? If so, you’re not alone.

Food allergies are at an epidemic level. According to the organization FARE, the Food Research and Education:1

  • It is estimated that up to 15 million Americans have food allergies.
  • Food allergies among children increased nearly 50% between 1997 and 2011.
  • An allergic reaction to food sends someone to the emergency room every 3 minutes.

 What makes it interesting is many of these allergies were not common just a few decades ago.

What Causes Food Allergies?

Today, many people are allergic to various foods that people in past generations were not, and there are several reasons for this phenomena.

The use of pesticides. Glyphosate is an herbicide that is sprayed on crops and used to kill weeds. It was registered for use in 1974 and is now one of the most widely used herbicides in the United States. Sold under the name Roundup by the company Monsanto, glyphosate has been linked to a condition called leaky gut, which is often described as “holes” In the intestines that allow undigested proteins to leak out. When this occurs, the immune system begins to overreact, causing a person to develop food allergies. Glyphosate has also been linked to autism, cancer, and many autoimmune disorders such as lupus, rheumatoid arthritis, and Crohn’s disease. 

Glyphosate is not included in the U.S. government’s testing of food for pesticide, and the U.S. Environmental Protection Agency considers glyphosate safe. However, the UN’s International Agency for Research on Cancer released a statement in 2015 saying glyphosate “probably raises the risk of cancer in people exposed.”2 

For more on glyphosate, read my interview with Jeffrey Smith here.

And watch my CHTV show with Dr. Stephanie Seneff here:

Vaccines. A vaccination is defined as an injection of a killed microbe in order to stimulate the immune system against the microbe. Vaccines are designed to temporarily stimulate the immune system to create antibodies against whatever is in the vaccination.

In other words, the body doesn’t just react to the virus, it also reacts to the food products that are in the vaccine as well. The following ingredients are found in commonly used vaccines for measles, the influenza virus, and yellow fever:3

  • Egg protein
  • Peanut oil
  • Soy Protein

The result is a potential allergic reaction to those eggs, peanuts, and soy products when they are eaten.

Other harmful ingredients that may cause allergic reactions are in vaccines as well:4

  • Formaldehyde
  • Coal tar
  • Soy protein
  • Guinea pig embryo cells
  • Human cells from aborted fetal tissue
  • Aluminum
  • Mercury

While many of these ingredients are known toxins that are harmful to humans, it’s these very toxins that increase the levels of antibodies in the system. If mercury is removed from the vaccine, more aluminum or formaldehyde would have to be added to stimulate the immune system.

While vaccines are designed to stimulate the immune system, they can stimulate it in a way that is more harmful than helpful. For example, when a person gets an illness like the measles, mumps, rubella, whooping cough, and others, they eventually recover. The disease itself stimulates a Th1 immune reaction, which gives a person a lifetime immunity to that specific disease.

Studies indicate vaccinated kids who do not get normal childhood diseases don’t receive the Th1 lifetime immunity, and eventually have immune problems later in life. A German survey on vaccinated and unvaccinated children between ages 0 and 17 discovered that common allergies had less of an impact on unvaccinated children than on their vaccinated counterparts:

  • Less than 10% of unvaccinated children suffer from allergies of any kind. This compares with 40% of children in the USA ages 3-17 reporting an allergy to at least one allergen and 22.9% with an allergic disease.
  • Of the vaccinated children, 4.7% suffered from asthma, 10.7% of these children suffer from hay fever and 13.2% deal with neurodermatitis.  Among the unvaccinated children in the study, the prevalence of asthma was 2.5%, hay fever 3% and neurodermatitis 7% respectively.5
  • Less than 1% of unvaccinated children had experienced sinusitis, compared with over 32% of vaccinated children suffering from sinusitis in Germany.

Vaccines are designed to stimulate the immune system. Instead, of stimulating the Th1 reaction, they activate the Th2 reaction, which is an emergency reaction. It is important to note that the Th2 reaction is not a lifetime reaction as seen in the Th1 immune reaction.

When people are encouraged to get flu shots annually or an extra dose of a vaccine, that’s called a booster shot. When a person receives booster shots, the body has another Th2 emergency reaction, which confuses the immune system. This repeated manipulation of the immune system is another explanation for the epidemic of autoimmune diseases and allergies that is plaguing society today.

 

Food Preparation: Then vs Now

Many studies have been conducted on the increase of allergies among children. In addition to the FARE study, the CDC reports that food allergies have increased 18% among children under 18 years of age from 1997 to 2007.6  Another big factor in the increase of food allergies is how food is being processed today compared to 30 years ago. 

Gluten/Wheat. Wheat has been consumed by humans for thousands of years, but the first cases of gluten intolerance were described less than fifty years ago.7

In an effort to combat world hunger, Nobel Peace Prize winner Norman Borlaug created dwarf wheat. This wheat is half the size of the original wheat and grows even in drought conditions. In order to make dwarf wheat, it has to be changed by using x-rays and gamma rays. While the original wheat has gluten also, the hybrid version is what many people are allergic to.

Symptoms of a gluten allergy include the following:

Depression. Studies indicate there may be a link between gluten and depression:

  • A study published by Ailmentary Pharmacology and Therapeutics believes gluten might affect the amount of tryptophan and serotonin in the body, which gives feelings of happiness.8
  • Gluten allergies may cause malabsorption, which is the inability to properly absorb nutrients. As a result, brain functions may be compromised.
  • The same study discovered that gluten ingestion was associated with higher depression symptoms in test subjects compared to subjects taking a placebo.9

Bloating. Improper digestion can be caused by a gluten allergy. Bloating can occur when food is not digested properly within the stomach and begins to ferment.

Chronic Fatigue. An allergy to gluten can cause fatigue, according to some studies:

  • Researchers in the U.S. and Italy have evidence that gluten sensitivity increases the number of proteins that activate inflammation, while decreasing the number of suppressor T cells that decrease inflammation. This inflammation can cause a myriad of problems, including fatigue. Once gluten is removed from the diet, the symptoms subside.10

 Joint pain. A gluten allergy may appear as joint pain in some individuals:

  • A study in the journal Rheumatology discovered that patients who ate gluten free diet for nine months saw a reduction in their rheumatoid arthritis symptoms.11

Avoiding hybridized wheat and wheat products is key for eliminating these various health issues.

Foods that contain gluten include the following:12

Grains:

  • Wheat (farro, durum, einkorn wheat, graham, farina, wheat berries,  spelt emmer)
  • Rye
  • Barley
  • Triticale
  • Wheat starch
  • Brewer’s yeast
  • Malt (milkshakes  malted barley flour, malt extract, malt flavoring, malt syrup,  malt vinegar)

Common foods containing gluten:

  • Baked goods (pie crust, cakes, cookies, brownies)
  • Beer and malt beverages
  • Breading and coating mixes (panko breadcrumbs)
  • Breads and pastries (croissants, pita, naan, bagels, flatbreads, cornbread, potato bread, muffins, donuts rolls)
  • Breakfast foods (pancakes, crepes, biscuits waffles, French toast
  • Brewer’s yeast
  • Cereal and granola (corn flakes)
  • Crackers (graham crackers, pretzels, goldfish,)
  • Croutons (dressings, stuffing)
  • Flour tortillas
  • Noodles (egg noodles, udon soba, chow mein, ramen)
  • Pasta (couscous, dumplings, raviolis, gnocchi)
  • Sauces and gravies (traditional soy sauce)

Possible food gluten sources:

  • Brown rice syrup
  • Candy
  • Cheesecake fillings
  • Dextrin
  • Eggs served at restaurants
  • Energy bars
  • French fries
  • Potato chips
  • Pre-seasoned meats
  • Processed lunch meats
  • Salad dressings
  • Self-basting poultry
  • Soup
  • Soy sauce
  • Starch
  • Tortilla chips

 Other possible sources of gluten:

  • Communion wafers
  • Herbal supplements
  • Lipstick/lip balm
  • OTC medicines
  • Playdough
  • Prescription medicines
  • Vitamin supplements

Knowing the many sources of gluten is the first step in removing this potentially harmful ingredient from the diet.

Read more about the dangers of hybridized gluten here.

Dairy/lactose intolerance. Lactose intolerance is the inability of adults and children to digest lactose, a sugar found in milk and dairy products.

Dairy products have been enjoyed for centuries, but according to recent statistics, the number of people allergic to dairy products in the United States is rising:13

  • 40 million Americans are lactose intolerant.
  • 90% of Asian-Americans are lactose intolerant.
  • 33% of all Americans are lactose intolerant.

One major factor in the increase of lactose intolerance is how milk production has been altered. In an attempt to stimulate increased milk production in cows, the amino acid BCM7 (or casein) was altered. The body recognizes casein in its original form, which was Beta A2. After the genetic process, the casein was changed to Beta A1, which many people have difficulty digesting.

If a person has an inflamed gut, the enzymes in milk can’t be digested. Lactase is what’s used to break down the enzymes, and as a result, a person may experience the following allergic symptoms:

  • Diarrhea
  • Nausea
  • Abdominal cramps
  • Bloating
  • Gas

While many would think avoiding milk altogether is the answer, it depends on the type of milk:

Milk from sheep and goats has not been altered, so they are still Beta A2 casein. 

Milk that has been homogenized and pasteurized with massive amounts of heat has been stripped of many natural vitamins, minerals, proteins and enzymes.

Cows are meant to eat grass, NOT grains. Grains are loaded with glyphosate and other chemicals. As a result, cows are given antibiotics in an attempt to strengthen their immune systems. Most all milk is now full of antibiotics as well as chemicals from the grain and has the wrong ratios of fats. What’s more, after the milk is gathered, it is then pasteurized and homogenized to make it “safe” for human consumption.

The end result of these changes is an increase of people being lactose intolerant.

Milk has many health benefits and is safe for consumption if it is from healthy, grass fed cows. Meat from grass fed cows, and the milk they produce, are considered some of the world’s healthiest foods. Grass feeding can improve the quality of cow's milk, making it richer in omega-3 fats, vitamin E, beta-carotene, and CLA (the beneficial fatty acid Conjugated Linoleic Acid).14

To access my favorite A2 100% grass-fed and finished probiotic dairy products, go here.

Corn and Soy allergies. Soy and corn allergies are two of the most common food allergies in North America. Both of these products play an instrumental part in the controversial genetically modified organism (GMO) boom.

While wheat was hybridized, genetically modified product go one step further: an individual gene is inserted into a plant, changing the plant completely. 

In the 1990’s, Monsanto originated the concept of creating GMO products that could grow under bad conditions like drought, as well as enabling products like corn to withstand more pesticides. Unfortunately, the DNA that is being put into corn is now sharing its information with our gut bacteria, and now we’re producing the chemical in our own guts.

As people ingest more and more of these chemicals and toxins the probability of having a leaky gut increases dramatically.

Watch more on leaky gut here.

The dangers of GMOs have been well known and documented for quite some time: In 1998, a group of scientists and public interest groups filed a lawsuit against the U.S. Federal Drug Administration requesting mandatory safety testing and labeling of all genetically modified foods. Unfortunately, the request was ignored, and the person in charge of the policy was Monsanto’s former attorney Michael Taylor, who later became their vice president.15

Other problems with GMO include the following:

  • GMO can mutate or destroy the native gene in plants.
  • The American Public Health Association and the American Nurses Association both condemn the use of GM bovine growth hormone. Studies indicate the milk from treated cows has an increased insulin growth factor (IGF-1) which is linked to cancer.
  • Soy produces a phytoestrogen, or phytochemical, which mimics estrogen in the body. These plant sterols can drive up estrogen and lead to estrogen dominance.
  • In many reports around the world, cows, pigs, geese, raccoons, mice, elk, chicken and buffalo all avoided genetically modified foods when given the choice.16
  • Moreover, the American Academy of Environmental Medicine urges doctors to prescribe non-GMO diets for all patients.

Even with all the mounting evidence against GMOs, sadly it is not required for products to be labeled as genetically modified, and the FDA does not require a safety study.

It’s critical we understand the dangers of GMOs and avoid these products as much as possible. Instead of waiting on others to monitor the food on grocery store shelves, we must be proactive and do our own research.

Healthy eating tips.

  1. Here are a few tips to avoid soy, GMO products, and other potential allergens in food:
  2. Avoid all corn, soy, and canola products that are not labeled non-GMO
  3. Cook foods from scratch
  4. If it is not labeled GMO free, assume it has GMO.
  5. Look for products that are labeled USDA Certified Organic or Non GMO Verified
  6. Buy produce from local farmers.
  7. Inquire with farmers if their cows are 100% grass fed AND finished.
  8. Do not consume pre-packed, processed foods.
  9. Remove toxins from your diet and home. 
  10. Eat 100% organic foods as much as possible.
  11. Go on a fast and slowly reintroduce foods back into your diet one at a time to test for allergies.
  12. Avoid foods that are labeled “dairy free,” gluten free,”  “soy free,” etc. Many of these gluten-free products are actually dried glucose, or simple sugars, which can drive a person’s sugar levels up higher, even more so than regular wheat.

Many people have a myriad of health problems and do not realize it’s because of the various toxins and chemicals in their bodies. Making the changes listed here is a solid first step on the road to improved cellular health. 

  1. “Food Allergy Basics.” Facts and Statistics – Food Allergy Research & Education. https://www.foodallergy.org/facts-and-stats.
  2. Grossman, Elizabeth. “What Do We Really Know About Roundup Weed Killer?” National Geographic. April 23, 2015. http://news.nationalgeographic.com/2015/04/150422-glyphosate-roundup-herbicide-weeds/. (See report: http://www.iarc.fr/en/media-centre/iarcnews/pdf/MonographVolume112.pdf)
  3. “Egg allergy Prevention.” Mayo Clinic. January 27, 2015. http://www.mayoclinic.org/diseases-conditions/egg-allergy/basics/prevention/con-20032721.
  4. Susan E. Kreider, RN, CPC with thanks to Elizabeth F. Franklin for aesthetic development, and other mentors. “Vaccine Cocktail.” INFORMED CHOICE – Cocktail. http://liamscheff.com/wp-content/uploads/2011/02/Vaccine-cocktail.html.
  5. “State of health of unvaccinated children.” Survey results illnesses. http://web.archive.org/web/20130306034323/http://www.vaccineinjury.info/vaccinations-in-general/health-unvaccinated-children/survey-results-illnesses.html.
  6. Branum, Amy M., M.S.P.H., and Susan L. Lukas, D.O.,M.S.P.H. “Food Allergy Among U.S. Children: Trends in Prevalence and Hospitalizations.” Centers for Disease Control and Prevention. October 10, 2008. http://www.cdc.gov/nchs/products/databriefs/db10.htm.
  7. Linquette, M., P. Fossati, G. Lemaître, G. Luez, J. C. Fourlinnie, and M. Decoulx. “[Gastroparesis, hematemesis and diarrhea caused by gluten intolerance in a diabetic].” Lille medical : journal de la Faculte de medecine et de pharmacie de lUniversite de Lille. Aug. & sept. 1967. https://www.ncbi.nlm.nih.gov/m/pubmed/5619711/?i=4&from=/1278762/related.
  8. Peters SL, Biesiekierski JR, Yelland GW, Muir JG, Gibson PR. “Randomised clinical trial: gluten may cause depression in subjects with non-coeliac gluten sensitivity – an exploratory clinical study.” Aliment Pharmacol Ther. 2014 May;39(10):1104-12. https://www.ncbi.nlm.nih.gov/pubmed/24689456.
  9. Peters SL et al. “Randomised clinical trial: gluten may cause depression in subjects with non-coeliac gluten sensitivity – an exploratory clinical study.” Aliment Pharmacol Ther. 2014 May;39(10):1104-12. https://www.ncbi.nlm.nih.gov/pubmed/24689456.
  10. Uhde M, Ajamian M, Caio G, et al. “Intestinal cell damage and systemic immune activation in individuals reporting sensitivity to wheat in the absence of coeliac disease.” Gut 2016;65:1930–1937. http://gut.bmj.com/content/early/2016/07/21/gutjnl-2016-311964.full.
  11. Hafström I, Ringertz B, Spångberg A, et al. “A vegan diet free of gluten improves the signs and symptoms of rheumatoid arthritis: the effects on arthritis correlate with a reduction in antibodies to food antigens.” Rheumatology (Oxford). 2001 Oct;40(10):1175-9. https://www.ncbi.nlm.nih.gov/pubmed/11600749.
  12. Sources of Gluten.” Celiac Disease Foundation. https://celiac.org/live-gluten-free/glutenfreediet/sources-of-gluten/.
  13. Brain, Statistic. “Lactose Intolerance Statistics.” Statistic Brain. May 18, 2017. http://www.statisticbrain.com/lactose-intolerance-statistics/.
  14. Daley, Cynthia A., Amber Abbott, Patrick S. Doyle, Glenn A. Nader, and Stephanie Larson. “A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef.” Nutrition Journal. March 10, 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/.
  15. Epstein, Ron, Steven Druker, and Bob Roth. “DA Documents Show They Ignored GMO Safety Warnings From Their Own Scientists.” FDA Documents Show They Ignored GMO Safety Warnings From Their Own Scientists. June 24, 1999. http://online.sfsu.edu/rone/GEessays/FDAdocuments.html.
  16. Smith, Jeffrey. “10 Reasons to Avoid GMOs.” Institute for Responsible Technology. August 25, 2011. http://responsibletechnology.org/10-reasons-to-avoid-gmos/.

The Benefits of Functional Exercise

What is functional exercise? Why is functional exercise important? How can I bring it into my life? These are all questions on people’s minds now that “functional” has made its way to the forefront of health sciences. When defined simply, it has really always been there. The American Council on Exercise (ACE) describes functional exercise as an exercise in which “the primary goal… is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement by affecting the entire neuromuscular system.”1 That means everything from squats to pull-ups could be considered a functional exercise. It excludes more aesthetic exercises like curls, but a lot of our basic theories towards fitness are functionally based.

What is a newer phenomenon, however, is the emphasis on functional exercise and functional training. Since the inception of the commercial gym, most fitness facilities have been geared towards body builders. That means a huge emphasis on aesthetic exercises. Even now, when you think of the gym, you likely think of muscle bound men in tank tops doing bicep work for hours. Or you might think of treadmills and other cardio workouts. While you could consider the latter mildly functional (many run in everyday life), the idea of “running so you can run better” betrays the basic tenants of the above definition.

In recent years, there’s been a switch. If you go into any gym, you’re likely to see boxes, medicine balls, agility ladders, and a host of equipment meant specifically to improve functionality. Trainers now emphasize range of motion. They emphasize every day movements. The industry finally realized that not everyone wants to look like Arnold. Some people simply want to improve their quality of life through functional exercise.

Should you be incorporating functional movements into your workout? Or if you’re not working out, can and should you incorporate functional movement into your everyday life? We recently had Mike Bledsoe on Cellular Healing TV, and he definitely thinks so. Bledsoe is a Navy vet, a cross fit trainer, a gym owner, and host of the top fitness podcast, Barbell Shrugged. If there is anyone more dedicated and knowledgeable in the realm of fitness performance, we don’t want to meet him. Throughout his career, he’s placed a huge emphasis on the connection between the mind and the body. While he definitely doesn’t rule the method out, it’s not in the typical yoga and meditation sense that Mike makes the mind body connection. Rather, he builds the connection through movement. His philosophy dictates that we shouldn’t be treating two separate entities, but a single, inseparable being.

The Bottom Squat

So let’s talk about functional exercise and movement. Specifically, functional movement. For example, let’s look at what Bledsoe calls a bottom squat. It goes by many names, but basically the movement goes back to how our ancestors rested. Chairs did not exist at the time of cavemen, so they generally just dropped down into a squat and hung out in that position. Many people in undeveloped areas still rest in a squatting position. As a result, they tend to have healthier spines and virtually no chronic back pain2.

A few years ago, I did a conference in Zimbabwe. In Africa, many communities still use the bottom squat while working, eating, or simply relaxing. It’s how they’ve always done it, and there’s no reason stop the tradition. However, with the rapid development of Africa, people have started to lose touch with old habits. People are choosing chairs instead of the squat, and who wouldn’t? On the surface, chairs appear to be a much better option. Muscles are taken out of the equation, and muscles at rest should mean your body is at rest. During the conference, I brought up the importance of the squat. I explained the importance of posture, and the topic played a crucial point. The man who ran the conference interrupted me to share that he has been reminding his community of the importance of squatting for years. They had lost the habit, and he saw they were paying the price. Since moving away from squatting in favor of chairs, bone fractures and arthritis had been on the rise. We know this is because of the benefits squatting has on your hips, back, and knees. Doing heavy weight squats can put strain on these body parts if done incorrectly, but weightless resting squats have the squatting benefits without the risk. In fact, making the movement a part of everyday life has even more benefits.

As noted, the bottom squat and posture go hand in hand. Look at how we carry ourselves these days: our shoulders slouch forward, necks are constantly bent, backs are usually hunched over. In all honesty, it’s pretty abysmal. It’s not our fault though. As society has progressed, we spend more time sitting in chairs at computers than we do moving around as is natural. I myself am spending a few hours leaning over a computer to write this article. So how can we fix it, or at least mitigate the issue? Standing desks are a hot new trend, but it’s still easy to hunch your shoulders, or shift onto one leg over the other. Let’s be real; most people don’t have the best posture when standing either. So, let’s fix it with squats. If you watch the podcast, you’ll see Bledsoe demonstrate exactly what he means when he talks about a bottom squat. He keeps his back flat, and his neck in a neutral position to his spine. For all intents and purposes, his spinal posture is perfect. Researchers have noted that in the aforementioned populations without back pain, the spine is in a j-shape. We tend to have s-shaped spines. The position required of a bottom squat helps to push our spines back into the natural j-shape.

Unfortunately, excess sitting seems to promote s-shaped spines. What happens when we sit in a chair? I already mentioned that it takes muscles out of the equation, but let’s get more specific. The obvious effect is that you are inactive. Inactivity for long periods of time is bad for our health. But it also takes the glutes out of action when we sit. When we squat, our glutes play a major part in stabilizing, and then eventually in driving us to stand up. Strong, healthy glutes help take stress off the knees and lower back. If you’re not a gym-goer, that may not seem like a huge deal. It probably sounds like I’m saying “you need to squat so you can squat better.” But every time you bend down to grab the paper or step up a high ledge, you’re putting your back and knees at risk. When you lose glute strength, that’s when you run the risk of throwing out your back doing something embarrassing. That’s when you have to have your knee replaced at 55. While I encourage everyone to adopt a resistance training program, the bottom squat is not just for weight lifters, it’s for everyone. It’s called a functional movement because it helps you function. By the way, I’ve been practicing squatting since the show, and can squat for 10 minutes now!

The last benefit of squatting may seem out in left field. Let’s do a little test. Find a mirror where you can see your whole body. Take a deep breath and watch which parts of your body are moving. Are you raising your shoulders? Do you expand around your chest but nowhere else? That means you’re not breathing properly. Now drop down into a squat. Take another deep breath and watch. Do you see as much shoulder movement? Probably not. This is because the squatting posture forces you to breathe from your diaphragm. You’re getting full, efficient breaths. If you’re taking shallow breathes throughout the day, you’re not helping your body to function efficiently. The majority of oxygen exchange doesn’t even happen until it gets deep into your lungs3. If you’re not making full use of this system, that means you may not get enough oxygen into your blood stream. That can lead to a host of problems. In addition, diaphragm breathing helps your nervous system. When you get down into a squat, your breathing improves. You’ll be getting in deep breaths for at least the ten minutes in the day you’re squatting. But what’s really important is building the habit. Here’s a good example: Some baseball players will put a weight on the knob of their bat (note that this is different from the weighted “donut”). It forces them to drive their hands straight through the swing before straightening their front elbow. Once they take it off, there’s no longer anything forcing it. Does that mean they’re going to immediately start swinging with poor form? Of course not. Practicing good form, or good breathing, is important, but there’s nothing wrong with forcing it either for training.

Practice Time

We’ve talked about the theory, but what about the practice of functional exercise? Of course, you need not throw out your chairs and start eating dinner squatted around the coffee table. If you’ve been living like the average American, you might not even be able to hold the bottom squat for two minutes. That’s a problem, and that’s what you can address first. Bledsoe suggests trying to work in ten minutes of squatting per day. Maybe it’s in one or two minute intervals. Maybe you get up and squat through every commercial break while you watch TV after work. Whatever it is, just start doing it. Take short breaks throughout the day and drop all the way down. Keep your back flat and spine neutral. Most importantly, do it with your feet flat. That can be difficult for a lot of people, as Americans tend to squat on the balls of our feet so we can rest on our butts on our heels. Doing so can make us off balance. What you should be trying to achieve is a sustained position, which is difficult if you’re constantly falling over.

Upper Body Function

Alright, we’ve beaten the bottom squat to death, but that’s only your lower body. Let’s talking about building upper body strength. To start, Bledsoe advocates for a straight arm hang for a cumulative seven minutes a day. You can use a pull up bar, a rafter, a door frame, whatever you have available. He mentions some of his friends grabbing onto a tree branch to knock it out, which has two main functions. First, it works on your shoulders, as it takes a lot of strength just to stay up. This is going to improve your stability and range of motion. As we age, static holds become crucial; you don’t want to be the person who can’t raise their arms above their head. The second benefit of this act is improving grip. When doing exercises like pull ups, many people find their lack of strength really comes down to the grip. While you’re probably not trying to knock out a pull-up record in this year’s CrossFit Games, improved grip can also play into finger dexterity4. As we age, things like typing can get more and more difficult. Our fingers stopping moving as well as they used to. It may seem obvious when you think about it, but you probably don’t associate your ability to play a piano with your grip strength. We often overlook how interconnected our tiniest of muscles are to one another.

Functional Exercise In the Weight Room

Let’s move on to our final topic incorporating functional exercise work into the weight room. Static hangs and resting squats are great to do throughout the day. You can work them in pretty much anywhere, and both have amazing health benefits. However, you’re not going to drive yourself to the gym to do squats in the corner, right? The answer to the question of how to implement functional movement at the gym really depends on your goals. Are you a senior citizen trying to regain some muscle and mobility? Are you a healthy middle-aged individual trying to delay the aging process? Both approaches would look completely different. You need not concern yourself with squats or hangs. And while it can be tempting to sit down on a machine, throw up some light reps and call it a day, we’re going to avoid that as well. Let’s take movements that we already know to be functional, and adapt them to actual movements in life. For example, instead of attempting a resting squat, try squatting down to a bench chair and work on raising using only your lower body. We can also take it the other direction. Instead of adapting these big movements, break them up. If you find your dexterity failing, train your grip. That can be as simple as using the classic grip master. While it’s best to prevent the effects of aging by leading a healthy and active lifestyle using my Multi-Therapeutic Approach to health and cellular healing, remember Bledsoe’s advice: exercise and functionality is adaptable and vital for ALL life stages.

Now let’s transition to the aforementioned middle-aged individual. You’re healthy. Your joints are ok, just some clicks and pops here and there. Your knees aren’t as tough as they used to be, but you get by. This is the perfect time to pump up the functional work. Once you hit your mid-30s, you start to lose muscle mass, and if you do nothing to address it, you may enter your golden years feeling weak. You can develop injuries quicker, and they may leave you debilitated longer5. The single best way to prevent them is to simply stay active. In this arena, Bledsoe puts a major emphasis on two things. First, it’s those static holds again. Your resting squats, arm hangs, and planks; these are all going to help maintain muscle mass and functionality. The second thing he emphasizes is the eccentric motion. You may also know of it as the negative of the exercise. In a bench press, that’s the lowering of the bar. This is going to help you recruit more muscle fibers, as well as improve stability. For functionality purposes, remember that you can’t just drop most heavy things in your life. While most weightlifters simply drop their deadlifts from the top, you can’t just drop that heavy box of fine china. Real life takes slow, careful, and steady movements.

Conclusion

Functional exercise is more than just a buzzword. Functional exercise and training can be life changing. Whether you want to prevent muscle loss, or simply be more in touch with your body’s natural movements, functional training can get you there. If you want to learn more about Michael Bledsoe’s work and philosophy, check out his website and podcast, Barbell Shrugged, and just keep moving.

  1.  Bryant, Cedric X. “What is functional strength training?” ACE Fit | Fitness Information. May 11, 2011. https://www.acefitness.org/acefit/healthy-living-article/60/1452/what-is-functional-strength-training/.
  2. Doucleff, Michaeleen. “Lost Posture: Why Some Indigenous Cultures May Not Have Back Pain.” NPR. June 08, 2015. http://www.npr.org/sections/goatsandsoda/2015/06/08/412314701/lost-posture-why-indigenous-cultures-dont-have-back-pain.
  3. Wednesday Wellness Tip – The Importance of the Breath. PDF. North Michigan University.
  4. McCall, Pete. “How to Improve Grip Strength.” ACE Fitness. https://www.acefitness.org/blog/5765/how-to-improve-grip-strength.
  5. American Heart Association. “Long-term physical activity has an anti-aging effect at the cellular level.” ScienceDaily. www.sciencedaily.com/releases/2009/11/091130161806.htm.

 

Wisdom Teeth Removal and the Cavitation Connection

Did you know that the health of our mouth has a huge impact on our overall health and longevity? I was lucky to have the opportunity to interview Dr. Gerry Curatola, a holistic dentist, who refers to himself as a ‘safe’ dentist. In this particular episode, Dr Curatola and I discuss cavitations. Not to be confused with cavities, cavitations are something many of us (myself included) are just not aware of. Chronic systemic disease relating to dental infections are very common.

What is the difference between a cavity and a cavitation?

According to Curatola, a cavity is a hole in a tooth with decay, whereas a cavitation is a term used to essentially describe a hole in the jaw, oftentimes with anaerobic bacteria present. These ‘caves’ often go undetected because many cavitations do not produce symptoms such as fever, swelling, or pain. However, caves can harbor some scary organisms like spirochetes (present in Lyme disease). We have now started to see and diagnose huge numbers of cavitations in the human jaw, because of the advance of some sophisticated diagnostic tools. Among one of them is this 3-D x-ray, which we call a cone beam. Cavitations are typically found where wisdom teeth have been removed. According to Curatola, ‘Over 80% of people that had wisdom teeth extracted (without biologic grafting or proper cleaning out of the socket where the wisdom tooth is) have cavitations.’

What causes cavitations to form?

There are (3) reasons cavitations typically form:
  1. Inadequate removal of the ligaments that attach the teeth to bone. The bone never heals properly because you have these tiny connective tissue ligaments that originally attach that wisdom tooth to the bony socket. You’ve really got to scrape and excavate that, and many Dentists do not.
  2. The vasoconstrictive action of dental anesthetics can precipitate a cavitation (lack of blood flow to the area, preventing healing).
  3. Inadequate closure of the wound site where food and debris can get in there, set up, and actually create almost like a cyst in there where the bone starts to heal around it and it encapsulates this void, which is caused by improper healing.

Chronic systemic disease is related to dental infections.

A cavitation is literally a cave in the jaw. It’s dark, and it’s moist, and it’s warm. It’s a perfect place for opportunistic organisms to hang out, because there isn’t a blood supply. Your body’s immune system is not going to that cave. These caves become a home to so many different types of pathogens and opportunistic bacteria that are constantly challenging the immune system. Lyme spirochetes and parasites love to hide in these caves. These bacteria wreak havoc everywhere in the body. Gum disease, and oral diseases are linked to everything from Alzheimer’s to colorectal cancer. They find the actual pathogens in the plaques and arteries around the heart. Prophyromonas gingivalis bacteria, which is from the mouth are can be found in the arteries around your heart. There is a big connection being made between mouth bacteria health and the health of the entire body. Oftentimes these cavitations can be misdiagnosed. Sometimes people get misdiagnosed with ‘trigeminal neuralgia’ and actually, it could be a cavitation strangling the nerve. It’s called neuralgia induced cavitational osteonecrosis, NICO. What often happens is a perfectly healthy tooth gets pulled because the patient is saying, ‘It’s killing me here. It’s killing me here.’ The dentist can’t see anything. He pulls a perfectly good tooth, and then another perfectly good tooth. However, they don’t get to the root of the problem, the cavitation.

How can a cavitation be detected and fixed?

If you have had any tooth pulled, or had a root canal on a tooth, it’s imperative to check for cavitation. Cavitations do not show up on conventional dental x-rays. That’s why cone beam has become the gold standard for diagnosing. A cone beam clearly shows the areas of cavitation detected. It’s important to find a dentist that offers a cone beam to get clearly diagnosed. With a cone beam you can see three-dimensional representations of the cavitation. Curatola suggests that many biologic dentists are very ‘ozone happy’. Ozone therapy has its application in dental infections. However, ozone therapy should be done generally in the mouth because what we know right now is the bacteria in our mouth keep us alive. We want to keep it happy. We want to keep the microbiome happy. What I like to say, “Make peace with our microbes.” Ozone therapy alone may kill off the parasites and infection temporarily, but they will find their way back. According to Dr. Curatola, there are 2 important protocols to make sure that the biologic dentist you choose follows, when fixing a cavitation.
  1. Water laser use (also known as a waterlase laser) to remove debris in the cavitation. Water lasers remove disease, soft and hard tissue; disinfect the entire area with ozone water; and stimulate bone regeneration.
  2. The second protocol is the bone grafting with A-PRF and I-PRF, which stands for platelet-rich fibrin. Blood is drawn and separated from the platelet-rich fibrin, packed into the cavitation. The idea is to use your own body’s blood to get that platelet-rich fibrin, which is rich in mesenchymal stem cells, rich in growth factors and immune factors. The healing is so much smoother using PRF.
It’s important that both of those protocols are followed, for the site to fully heal and close up. Cavitation is a topic in biologic dentistry that’s very misunderstood, misdiagnosed, and mistreated. The consequences are extreme. That’s why I want to bring this awareness to it. My hope is that the word will spread, and these procedures will one day become the standard of care.

Intermittent Fasting – A Top 5 Strategy To Create Your Best Health Ever

180° Solution™ Strategy #3: Intermittent Fasting 

If you’ve been following my work for any period of time you know I’m a huge believer in the power of fasting and intermittent fasting to decrease cellular inflammation and ignite healing in the body (read a previous article here). Fasting means abstaining from all or some kinds of food or drink for a specified time period, and has been used since ancient times to get sick people well. It is not a magic quick-fix cure, but merely allows the body’s innate healing mechanisms to be triggered by removing the obstacles to healing (R1: Remove the Source). By letting the body exclusively focus on healing itself, restoration is accelerated. Although many health practitioners today are hesitant to recommend fasting and intermittent fasting due to misinformation and stigma, it nevertheless remains one of the simplest yet most profound ways to improve health at the most basic cellular level. Incorporating the practice properly has provided incredible benefits for me personally, as well as those I coach back to health. An ancient healing tool still fit for modern health challenges … Let’s dive in more.

Intermittent Fasting – A Top 5 Strategy To Create Your Best Health Ever!

Slaying the Silent Killer and Other Benefits 

The main reason I believe fasting markedly improves most every health condition is that is downregulates cellular inflammation. There are two types of inflammation: chronic and acute. Acute inflammation lasts just a short period of time (between seconds and a few days), and is a normal and healthy biological response to wound healing or infection. Chronic inflammation, on the other hand, occurs over a longer time period (often many years), is not healthy, and is directly implicated in most all modern health disorders, including autoimmune disease, obesity and diabetes, hormone challenges, and more. To impact most any health challenge we must decrease chronic inflammation, aka the “silent killer.” And there is simply no quicker way to decrease inflammation than fasting.

In addition, a recent study suggested that fasting for three consecutive days actually “flips a switch” to ignite regeneration of the immune system as it triggers the body to begin producing new white blood cells. It’s akin to pressing the reset button on your body’s wiring system. The study also found that prolonged fasting triggered a reduction of the enzyme PKA, linking to aging and increased risk of cancer and tumor growth. Dr. Valter Longo, Professor of Gerontology and the Biological Sciences at the University of California, stated “There is no evidence at all that fasting would be dangerous while there is strong evidence that it is beneficial.” 

And the benefits of fasting don’t stop there. Fasting and daily intermittent fasting also spikes human growth hormone (HGH) levels, which offer strong anti-aging effects by literally slowing the rate at which your cells age. Fasting also dramatically increases energy levels since the body isn’t burdened by digesting food all day. Without the burden of digesting, the gut is able to heal from conditions like IBS, leaky gut and other sever inflammation driven conditions like Crohn’s and colitis.

Other positive side effects of fasting and intermittent fasting include: weight-loss, increased brain function and cognitive skills, powerful detoxification (GCELL & BIND) effects, life extension, improved hormone balance and insulin sensitivity, enhanced digestion, decreased disease risk, reduced appetite, and the list goes on.

Animals: Smarter than Humans?

Animals: Smarter than Humans?
Interestingly, we can observe fasting in nature. Animals appear to be innately smarter than humans in terms of knowing what to do with their bodies in times of sickness and injury. Dr. Felix Oswald, author of “Fasting Hydropathy and Exercise” (published in 1900) says: “Serious sickness prompts all animals to fast.” In times of physical distress, animals instinctively fast, which gives their bodies the needed time to heal and repair. Humans are the only beings in nature who continue to eat while sick. And although we possess a higher intelligence, and remain in our own category, our bodies function in similar ways. Therefore, what causes animals to fall ill often affects us, and what helps them heal can support our health too.

Eating and digesting food requires an extreme amount of energy from the body. Recall the physical feeling of a decadent post-Thanksgiving meal. You’re likely quite lethargic after that last slice of pumpkin pie because the body has to work overtime to process the considerable amount of food consumed. And when our body is busy digesting food, it can’t shift into the natural mode of healing, where it can exclusively focus on detoxification and repair. Animals do not distract their bodies with the energy-sucking process of digesting and assimilating food when they are trying to heal. They simply follow their instincts and rest, drink water and avoid eating. Smarter than we are? Food for thought (pardon the pun).

Animals also fast during times of food scarcity to survive and continue to reproduce. They also fast during hibernation in the cold season since they don’t need much fuel as energy expenditure is reduced. Some fast immediately after birth, when not hungry (no kidding!), if feeling angry or excited, and when they are wounded to accelerate cellular repair. Some animals even support a fellow wounded member of their herd or pack by fasting alongside the injured soldier. True solidarity.

Starvation vs. Strategic Eating

“To rise at six, dine at ten, sup at six and go to bed at ten, makes a man live ten times ten.” – 16th century proverb

Now there’s a big difference between pushing a plate of food away before you’re satiated contrasted with strategically regulating calorie intake. We already know caloric restriction doesn’t work. Starving yourself forces the metabolism to go lower and lower, hanging on to every calorie consumed. Did our ancestors leave food behind to go to waste? Nope, they ate until they were full every time. But they also didn’t sit down to three large meals a day plus snacks. Eating was sporadic, so they feasted when food was aplenty and fasted when food was absent; however, over the course of the day they consumed far less calories than we now do. Our ancestors were fasting and reaping all the benefits, and didn’t even know it (for more info see our 5-1-1 rule post).

Fortunately, we can take advantage of the sporadic eating practice that kept our ancestors’ lean, mean, fighting machines by employing a simple type of fasting known as intermittent fasting. I practice intermittent fasting on a daily basis by fasting for 16-18 hours each day. Sound crazy? It’s actually much easier than you may think. Plus, by using this approach I gain most all the benefits of a longer fast while still enjoying my favorite foods. Here’s how I do it: I skip breakfast, often just drinking organic coffee with plenty of MCT oil and/or grass-fed heavy cream. The good fat helps to turn your brain “on” in the morning and also functions to stabilize blood sugar levels till the first meal of the day. Between 1PM and 3PM I eat a light lunch of protein and high quality fat (see, “Does Fat Make You Fat?” for more) to keep my energy steady as I power through the day. Finally, I feast like a Roman soldier in the evenings between 5PM and 8PM, consuming quality fat, protein, and healthy carbs (most often in the form of veggies). The foods I eat follow core principles of my Cellular Healing Diet. The act of intermittent fasting has changed my body in profound ways, and it’s the game-changing technique that has increased my health like never before. I can honestly say that of all the natural health practices I have used in the last 10 years it has been the most profound.

Some classic wisdom on daily meal frequency:

“During the zenith period of Grecian and Roman civilization monogamy was not as firmly established as the rule that a health-loving man should content himself with one meal a day, and never eat till he had leisure to digest, i.e., not till the day's work was wholly done. For more than a thousand years the one meal plan was the established rule among the civilized nations inhabiting the coast-lands of the Mediterranean. The evening repast–call it supper or dinner–was a kind of domestic festival, the reward of the day's toil, an enjoyment which rich and poor refrained from marring by premature gratifications of their appetites.” – Dr. Felix Oswald

Practically speaking, fasting is also a great strategy for the on-the-go lifestyle. Since you go for longer periods of time without food, you can avoid eating questionable fare on the road. On travel days, when in and out or airports, I simply fast until evening when I can eat a well-balanced, healthy meal that will make me feel good. The strategy works very well, and allows me to remain energized and peaceful during transit. Fasting is also budget-friendly. By eating less food you, of course, spend less money on groceries. Perhaps you would choose to spend the money saved on the highest quality foods you can afford so you can eat the most nutrient dense diet possible. Quality over quantity.

You may be wondering… am I hungry while fasting? Rarely, because my blood sugar is effortlessly regulated since my body is in an efficient fat burning mode. Therefore, I’m no longer a “sugar burner” relying upon glucose for fuel (i.e. most all Americans). Nope, I’m a “fat burner” using my body’s own fat stores for energy. This fat-burning mode is called ketosis, which has many benefits and I’ve written about extensively here and here. I also discussed ketosis in the previous article in this five part series, Health Strategy #2 (link). But ultimately, if I do experience some hunger, the benefits gained are more than worth it. And who says a little hunger is a bad thing, anyway?

Keys to Successful Intermittent Fasting

Considering how our bodies were designed, it makes sense that intermittent fasting positively impacts the body. The method works in harmony with our circadian rhythms given that humans are inherently nocturnal eaters, as evidenced by our nervous system. Fasting during the day kicks the sympathetic (“fight or flight”) nervous system into gear, in a good way, for all-day energy and vitality. Later on, the evening “feast” of good fat, protein and carbs functions to raise blood sugar enough to trigger the parasympathetic nervous system response to promote relaxation and lull you off to peaceful slumber. The large nightly meal also informs the body that it is not starving, so there’s no need to hang on to stored fat. Therefore, your body burns your stored fat for lasting energy. This is truly how you finally dip into those hard to burn areas that never leave no matter how much you exercise or what you eat. Note: If you don’t eat enough at dinner while you’re intermittent fasting, your body will remain in sympathetic mode and believe it’s not getting enough food to survive. It will then hang on to every calorie, keep you awake at night, tax your adrenal glands, and you will not realize the benefits. Worse yet, you will lose muscle and gain fat, the same thing that happens on caloric restricted diets.

Also, due to less overall food consumption while fasting, it’s crucial to make every calorie count by eating a very nutrient rich diet. I suggest consuming plenty of healthy fats, grass-fed and pastured animal protein, cultured, grass-fed dairy, and organic, non-GMO veggies and low-glycemic fruits, following principles of my Cellular Healing Diet, to ensure nutritional bases are covered. I’ve also found it helpful to consume good fat in the morning to stabilize blood sugar levels and keep you in the fat-burning zone until lunchtime, which still qualifies as intermittent fasting. Try adding plenty of coconut oil, coconut milk, grass-fed butter or butter oil and/or grass-fed heavy cream to your organic coffee or tea to start your day off right. I find the warm coffee or tea first thing in the morning satisfies the comfort we need when we first arise and takes away the psychological need for food.

The Myth of Mini-Meals to Rev Up Metabolism 

What about the popular weight-loss theory of eating 5-6 mini meals a day, which allegedly keeps the metabolism running all day? Well, it might help you drop a few pounds in the short-term, but there’s a price to pay. If you’re eating around the clock, the pancreas is constantly releasing the hormone insulin and raising your blood sugar, which ultimately accelerates the aging process via the release of AGES (Advanced Glycation End Products). Recall Health Strategy #1: the key to anti-aging and longevity is controlling blood sugar. When you’re always eating, the body never gets the chance to burn stored fat because it’s too busy metabolizing food. Dispel this antiquated advice and “think 180” by experimenting with intermittent fasting and watch what happens to your health.

When you look at all the studies on aging the message is pretty clear. If you want to age faster, eat more. If you want to age slower, eat less. However, when we look at cultures like the Okinawans, who eat much less and live much longer, they all eat to fullness. Meaning they are not pushing food away on a caloric restrictive diet; they are simply efficient fat burners and are not hungry. People always say to me, “You haven’t eaten all day”, and I say “No, I ate all day” as I am grab my own fat. When you are an efficient fat burner you are able to use your own fat stores for fuel, which provides perfect insulin and glucose levels all day with no spikes. That means you have no cravings and live longer, leaner.

Fasting Techniques: What's Best for You?

There are various methods of fasting other than daily intermittent fasting, including taking one or two days a week to fast, or the block fasting approach, which involves fasting for consecutive days at a time. I sometimes like to take one day a week as a fasting day, while still including daily intermittent fasting in my routine.

I often have challenged clients do a 4-day block fast on probiotic-rich whey water or 100% grass-fed beef bone stock once or twice a month, which acts as an incredibly effective immune system reboot because it heals the gut and decreases inflammation (R4). However, eating within a daily compressed time window (intermittent fasting) allows me to reap most all of the benefits of longer block fasts while still allowing me to eat my favorite healing foods at dinner. It’s a win-win.

A Tool for Transformation

Fasting is simply another tool to keep in your toolbox of health strategies. The beauty lies in its simplicity and its amazing way of decreasing cellular inflammation. I’ve had much personal and clinical success with the technique, but it doesn’t mean it’s the perfect solution for you. All you can do is give it a try, keep an open mind, and stay in tune with your body. If you’d like to experiment, you can begin the transition from sugar burner to fat burner by putting yourself into ketosis. Once in ketosis, your body is burning your own fat for fuel so you can go for longer periods without food, i.e. intermittent fasting, and not get that dreaded “hangry” feeling. Remember to incorporate the diet variation technique (see Health Strategy #2 here) if you’re not getting results.

Now, if you really want to supercharge fat-loss (especially whilst in ketosis), boost anti-aging growth hormone, and get leaner than ever before, you must implement this next strategy…

Stay tuned for the next 180° Solution™ strategy #4 for your best health ever!

Other Articles in this Series:

Strategy 1: Controlling Blood Sugar

Strategy 4: Burst Training

Strategy 2: Diet Variation

Strategy 5: PompaCore Cellular Detox™

Key Takeaways for Implementing Diet Variation:

  1. Experiment with daily intermittent fasting, 1 day per week fasting, or a 3-4 day block of fasting and see what works best for you.
  2. Due to less overall food consumption while fasting, make every calorie count by eating a very nutrient rich diet. Consume plenty of healthy fats, quality animal protein, and organic vegetables (following core principles of my Cellular Healing Diet) to ensure nutritional bases are covered.
  3. Take in good fat in the morning to stabilize blood sugar levels and to keep you in the fat-burning zone until lunch time. Try adding plenty of coconut oil, coconut milk, grass-fed butter oil or grass-fed heavy cream to your organic coffee or tea.
  4. Be patient with yourself as you transition from a “sugar burner” to a “fat burner,” and incorporate the diet variation (see Strategy #2) if weight loss plateaus.

Top 5 Strategies for Your Best Health Ever Part II
Edited by Meredith Dykstra 

Ruby Red Zinger

ruby-red-zinger

  • t1 can coconut milk
  • 2 small beets, scrubbed and chopped
  • 1 orange, peeled
  • 2 large carrots, chopped
  • 1 inch piece fresh ginger or 1 tbsp. ginger powder
  • 1 tsp. turmeric powder
  • 2 Tbsp. grass-fed collagen
  • 1 tsp. sea salt
  1. Put all ingredients, excluding collagen, in a high-speed blender and mix on high speed.
  2. Once thoroughly mixed, add collagen and incorporate at low speed.
  3. Enjoy!
  4. Serves 2

DIY Hand Sanitizer with Essential Oils

Natural-Hand-Sanitizer


This article has been medically reviewed by Dr. Charles Penick, MDDr. Charles Penick

Having hand sanitizer at the ready has become increasingly important. Learn how to make your own with a few ingredients & essential oils. Read more!

DIY Hand Sanitizer with Essential Oils

Due to the fear of getting sick, hand sanitizer use has gone up dramatically. While washing with soap and water is still the most effective way to wash and clean our hands, a sink isn’t always available. But most hand sanitizers contain known toxins that can disrupt hormones, impact immune health, and contribute to inflammation in the body. A better option is to create your own hand sanitizer with a simple, easy-to-use recipe containing healthier ingredients than commercial brands.

What Essential Oils Are Best For Hand Sanitizers | What Alcohol Should You Use For Hand Sanitizers | DIY Hand Sanitizer with Essential Oils Recipe

What Essential Oils Are Best For Hand Sanitizers

There are over 90 essential oils available, used in a variety of ways. Common uses include aromatherapy, added to foods, put in cleaning products in the home, insect repellants, and general health. In this article, we will go over the top 5 essential oils for hand sanitizers.

Essential Oil #1: Tea Tree Oil.

Tea tree oil has strong anti-viral and anti-bacterial properties. It kills E. coli, S. pneumonia, H. influenza, and other viruses and bacteria. [1] It has also been used as an insect repellant, soothes inflamed skin, and as can treat nail fungus. Order your tea tree essential oil HERE.

Essential Oil # 2: Rosemary. 

Rosemary can increase brain function in studies and increase alertness and reduce stress levels. [2] It also works great as an insect repellent. Rosemary is known most for its aromatherapy benefits but can be mixed with other essential oils with antibacterial and microbial benefits, such as lavender and lemongrass. Order rosemary essential oil HERE.

Essential Oil #3: Geranium. 

Essential geranium oil

Geranium essential oil found in various skin care regimens, including helping to prevent bacterial growth, reduce wrinkles, wound healing, and treating acne. Geranium is a popular hand sanitizer, with studies showing antibacterial and antifungal effects against over two dozen bacteria. [3] Order geranium essential oil from Amazon HERE.

Essential Oil #4: Lemongrass.

Studies on lemongrass have shown it to have antibacterial, antifungal, and anti-inflammatory properties. [4] It is also a natural insect repellent used to keep flies, mosquitos, fleas, ticks, and fruit flies at bay. Order your lemongrass essential oil HERE.

Essential Oil #5: Lavender.

Lavender is an antimicrobial, stopping the growth of microorganisms or eradicating them. Its’ antioxidant and anti-inflammatory properties treat various skin conditions and reverse signs of aging. Inhaling lavender may also help decrease stress levels, improve mood, and treat migraines. [5] Order lavender essential oil HERE.

What Alcohol Should You Use For Hand Sanitizers

Disinfectants can be added to essential oils to create an effective hand sanitizer. Here are the most popular disinfectants:

  • Witch Hazel
  • Isopropyl Alcohol
  • 190-Proof Ethyl Alcohol

Witch Hazel is the preferred base for essential oils, but according to Covid-19 and CDC guidelines, Isopropyl Alcohol is the most effective base.

DIY Hand Sanitizer with Essential Oils Recipe

Ingredients

The following ingredients can be used to create hand sanitizer:

  • Small Bottle
  • 3 Tablespoons Witch Hazel (or other Alcohol)
  • 1 Tablespoon of Aloe Vera Gel
  • 3 Drops Eucalyptus Essential Oil
  • 3 Drops Rosemary Essential Oil
  • 3 Drops Tea Tree Essential Oil

Instructions

  1.  In a clean bowl with a clean spoon, mix the isopropyl alcohol and aloe vera gel until well combined.
  2.  Add in the essential oils
  3. Transfer the sanitizer to a small, clean bottle.
  4. Shake well before each use (there may be some clumping due to the consistency of the aloe vera gel) and spray or pump into your hands.
  5. Rub the formula onto your hands and let them completely air-dry.
  6. Follow up with a moisturizer to keep your skin hydrated.

DIY Hand Sanitizer

DIY Hand Sanitizer using essential oils

  • Mixing Bowl
  • Small Funnel
  • 1 Small Bottle
  • 3 tbsp Witch Hazel (or other Alcohol)
  • 1 tbsp Aloe Vera Gel
  • 3 drops Eucalyptus Essential Oil
  • 3 drops Rosemary Essential Oil
  • 3 drops Tea Tree Essential Oil

  1. In a clean bowl with a clean spoon, mix the isopropyl alcohol and aloe vera gel until well combined.

  2. Add in the essential oils

  3. Transfer the sanitizer to a small, clean bottle

  4. Shake well before each use (there may be some clumping due to the consistency of the aloe vera gel) and spray or pump into your hands.

  5. Rub the formula onto your hands and let them completely air-dry.

  6. Follow up with a moisturizer to keep your skin hydrated.

 
Hand Sanitizer

Medical Disclaimer: This article is based upon the opinions of Dr. Daniel Pompa. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Pompa and his associates. This article has been medically reviewed by Dr. Charles Penick, MD for accuracy of the information provided, but Dr. Pompa encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

References:

[1] C. F. Carson, K. A. Hammer, T. V. Riley. Melaleuca alternifolia (Tea Tree) Oil: a Review of Antimicrobial and Other Medicinal Properties. 2006 Jan; 19(1): 50–62. doi: 10.1128/CMR.19.1.50-62.2006. [PMID: 16418522].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1360273/

[2] Ruth McCaffrey, Debra J Thomas, Ann Orth Kinzelman. The Effects Of Lavender And Rosemary Essential Oils On Test-Taking Anxiety Among Graduate Nursing Students. Mar-Apr 2009;23(2):88-93. doi: 10.1097/HNP.0b013e3181a110aa. [PMID: 19258850].https://pubmed.ncbi.nlm.nih.gov/19258850/

[3] S Pattnaik, V R Subramanyam, C Kole.Antibacterial And Antifungal Activity Of Ten Essential Oils In Vitro.  1996;86(349):237-46. [PMID: 8893526].https://pubmed.ncbi.nlm.nih.gov/8893526/

[4] Gagan Shah, Richa Shri,1 Vivek Panchal (et al). Scientific Basis For The Therapeutic Use Of Cymbopogon Citratus, Stapf (Lemon Grass).  2011 Jan-Mar; 2(1): 3–8. doi: 10.4103/2231-4040.79796. PMCID: PMC3217679. [PMID: 22171285].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3217679/

[5] Payam Sasannejad 1, Morteza Saeedi, Ali Shoeibi, Ali Gorji (et al). Lavender Essential Oil In The Treatment Of Migraine Headache: A Placebo-Controlled Clinical Trial.2012;67(5):288-91. doi: 10.1159/000335249. Epub 2012 Apr 17. PMID: 22517298. https://pubmed.ncbi.nlm.nih.gov/22517298/

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