Ear infections, or acute otitis media (AOM) in children are all too common and appear to be helped by vitamin D supplemention. A recent study followed 116 children given 1000 IU of vitamin for four  months.1

The researchers stated that, "The supplementation with vitamin D increased serum levels, and this increase is significantly associated with a reduction in the total number of AOM episodes." They also noted that not only did the vitamin D reduce the occurence of recurrent acute otitis media (ear infection) but it also reduced "the risk of uncomplicated episodes of AOM." Nice. Just in time for fall and winter!

1. Esposito S. Abstract G-1249. Presented at: ICAAC 2013; Sept. 9-13, 2013; Denver.

I know, I know, I know.... grains are not good for you, nor are we genetically programmed to process them well but, man, do they taste good!

   So, I am a realist and know that my patients (and me) will not stay on a strict Paleo diet and will cheat. I do. But I cheat knowingly.

Lifting weights? Running? Biking? Just working out? In addition to losing a few pounds and staying in shape, you are also changing your genetic code! Research in the field of epigenetics, or how gene expression can be changed, has shown that gene expression can be altered with exercise.1

It's called the human genetic code, the blueprint for how your body is designed to function. I call it our "owner's manual" and it's loaded with all kinds of codes and scripts that tell our cells how to function. It codes for how we should sleep, eat, exercise, and live. For example, we are not coded to eat grains and properly process them. If we do, we set ourselves up for digestive and inflammatory trouble as a consequence. It is what happens when you do not "read" your owner's manual. Are genes encode us to eat nutrient dense foods. What we eat will influence how are genes are expressed. The same goes for exercise.

   We are also coded to exercise and exert a certain way:  with short bursts of activity, followed by rest. Our bodies are not meant to exercise for prolonged durations at a steady rate, what I call durational exercise, something that "cardio" workouts typify. Do you think cavemen woke up, crawled out of the cave, and started to run for 30 or 45 minutes just to run? It would waste too much energy. They would either run after their food, or run away from being some other predator's food. They would exert maximally for a short burst of intense activity followed by a period of rest and nutrition.
   It serves us well to understand how our genes code for our existence and to do things (lifestyle, diet, exercise, etc.) that maximize proper gene expression.

   I often teach  patients that each mouthful of food can inflame you or deflame you. The difference is in the proportion or profile of omega-6 fatty acids to omega-3 fatty acids that are in your diet. Omega-6 fatty acids inflame. They contribute to the inflammatory process by aiding the formation of what are called inflammatory mediators: chemicals that the body makes to enhance inflammation. Examples are prostaglandins or leukotrienes. Some of these are more inflammatory than others, like the ones omega-6 fatty acids contribute to. The trick is to allow your body to produce the less inflammatory ones.
   But where do we get omega-6 fatty acids in our diet? Unfortunately from the very things we love to eat because they look and taste so good:  grains. All grains. Breads, pastas, cereals, corn, etc. Even whole, "healthy and natural" grains.  Genetically we humans are not programmed to optimally process grains and we increase our body's inflammatory profile. That means stiffness, achiness, fatigue, swelling, and even pain. Did you ever load up on a nice pasta meal? How did you feel the next day or two?
   The good news is that omega-3 fatty acids do the opposite: they deflame tissues by producing less inflammatory chemicals. You get omega-3 fatty acids from eating vegetables, fruits, cold-water fish. A prime supplemental source of omega-3's is krill oil. The goal is to keep you ratio of 6's:3's low. Ideally it should be 1:1 but I live in the real world. Try to keep it under 3:1 of 6's to 3's because many studies show that once you get above that ratio, the incidence of chronic inflammatory disease rises (arthritis, heart disease, cancer).
   If you have to eat grains, I suggest that for every handful of grains you eat, eat two handfuls of a non-grain food. For instance, oatmeal is a grain loaded with omega-6's. But if you add a handful each of blueberries and walnuts, you offset the amount of 6's with 3's.
   Control that ratio, and you can control your body's ability to get in trouble with inflammation.

   Some athletes use it illegally while some patients need a prescription for it. It's human growth hormone (HGH) and is called the "Fountain of Youth" hormone and for good reason. It hastens repair and healing, growth of new  tissue, enhanced immune function, rapid fat weight loss, increased cognitive performance, and affects many more bodily functions. Did you know that you can increase your levels of human growth hormone naturally without a prescription or acquiring it illegally? 
   You can and it is naturally built into to your physiology. What you have to do is exercise a specific way that accomplishes three criteria:  1. get out of breath, 2. experience "muscle pain" from pushing it, and 3., sweat, thus increasing your core temperature. When you do that, your brain will secrete a 400% increase in HGH for up to 2 hours post exercise, as long as you do not eat carbohydrates or sugar during that time.
   The ideal way to do this is with interval training which offers a convenient way to achieve this. The goal of training now becomes optimizing HGH secretion. So when you exercise:  get out of breath, take your muscles to "failure" by pushing them, and sweat. Intensity is the key word. Do this twice per week and help increase your growth hormone secretion.