Low SIgA and why it matters to your gut health!

What is SIgA?

IgA is a type of antibody that protects against infections of the mucous membranes lining the mouth, airways, and digestive tract... it is your first line of defense on the mucosal lining and it makes up a majority of your entire immune system.

Some people have a genetic deficiency and present with low levels of SIgA and frequent infections.  Others acquire a low level after their intestinal tract becomes over-run with abnormal microbes.

SIgA helps to shape the composition of the microbes in your gut!

Extraordinary amounts of immunoglobulin A (IgA) are produced in your intestinal mucosa daily, it is known as SIgA and is secreted into the human gastrointestinal tract. SIgA production is driven largely in response to mucosal antigens (bugs or food) encountered by gut-associated lymphoid tissue (GALT).  It is clear that secretory antibodies are directed against at least two broad classes of antigens. The first is associated with enteric pathogens (the "bad guys" or infections) and their virulence factors, or things that the bugs secrete, like toxins.


The second broad class of antigens recognized by SIgA is associated with the intestinal microbes or commensal microflora (the "good" guys, like probiotics). In experimental animal models commensal bacteria are potent inducers of secretory antibodies; in humans, it is estimated that between 25 and 75% of intestinal bacteria are coated with SIgA.  This could explain why one of the most basic ways to improve levels of SIgA is to give a patient probiotics and saccromyces boulardii. 

There is also evidence from mice that secretory antibodies play an important role in shaping the composition of the intestinal microbiota, which in turn can influence your gut's defense against invaders and enhance resistance to the intestinal infections.
  
Profound Role in Intestinal Balance and Your Health

So because SIgA can neutralize the "bad guys" and shape the "good guys" SIgA plays a profound role in intestinal balance and health.  SIgA is the main immunoglobulin in mucus secretions. The intestinal cells produce about 2-3grams of SIgA every day!  And production tends to peak in childhood and start to decline after about sixty years old.

This is our first-line defense against gut pathogens like bacteria, food proteins, parasites, fungi, toxins and viruses. SIgA antibodies prevent micro-organisms, food proteins and cancer-causing substances from binding to the surface of absorptive cells. Effectively, they attach themselves to invading bugs and trap them in mucus to prevent them from going anywhere!

The antibodies also 'tag' foods as acceptable to the body and this suggests why low SIgA levels can be a factor in developing and progressive food allergy and intolerance. Intestinal permeability is also related since, if levels are low, repair of mucosal tissues can be compromised.  This is often referred to as Leaky Gut and can coexsist with low levels of SIgA.

Certain SIgA antibodies have been shown to directly quench bacterial virulence, whereas others help with uptake of SIgA–immune complexes by mucosal dendritic cells and result in down regulation of pro-inflammatory responses normally associated with pathogens and allergic antigens.

In fact it is becoming increasingly evident that human health is inextricably linked to the gut microbiota, intestinal homeostasis, and mucosal immunity. IgA is at the centre of this dynamic. 

Testing your SIgA

Secretory IgA is quite independent of blood IgA levels so just because one is normal, doesn’t mean the other is.   SIgA can be measured in different ways, including stool and saliva. Levels can turn out to be low or high. Stool measurements have traditionally been based on sample extractions from animal models – it is hard to ask a mouse to spit! Salivary samples provide a systemic overview of circulating SIgA.

Ongoing low levels can help to explain why people can’t shift an immune problem like allergies, chronic skin conditions or infections. It can also explain why they find it hard to get rid of a microbial infection, too. Celiacs and those with IBD can have low levels and chronic stress has a major effect on SIgA levels. Certain medications can lower levels – including anti-inflammatories.   Other factors  includeviral infections (like Epstein Barr viruses), poor nutritional status, food allergies, ongoing stress. Interestingly some studies have shown variations in levels with gender and age – male patients often have lower levels.

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Celiac Disease & Gluten Intolerance... What's up with wheat?

Have you been told you have "gluten-intolerance" or worse... that you have celiac disease?  Many people go for years without knowing the connection between gluten and their gastrointestinal symptoms, autoimmune disease (thyroiditis, arthritis, lupus etc), skin disorder (eczema, acne, psoriasis), and even neurological disorders (epilepsy, ADHD, autism, etc) 

What is gluten?

It's a protein found in wheat grain and part of "gluey" proline and glutamine rich proteins known as prolamines. Prolamines are found in all cereal grains, even rice, corn and oats. Gluten ingestion in susceptible individuals is assosiated with the serious neurological and autoimmune reactions often linked to autism spectrum disorder.  

Historically, we can see a large increase in chronic degenerative diseases, like cancer, heart disease, diabetes, and bone loss/tooth decay when societies start to increase intake of grains and especially wheat.  I have seen remarkable improvement in many patient's illnesses, especially skin disorders and autoimmune disease on a grain-free diet.

 Here is a must watch video from Peter Osborne, D.C. that does a very nice job of explaining the differences between gluten intolerance and celiac disease and explaining how this could be contributing to your symptoms...

If you want to know more about YOUR PERSONAL RISK, just ask Dr. Jill about how you can be tested for HLA typing DQ2/DQ8 genes to determine if you are at risk!

Coffee... Drink and Thrive!!

Many patients are surprised to hear that I drink coffee.  Not just an occasional cup, but every morning at 5:25am my Cuisinart automatic bean-grinding coffee maker whirs to a start, grinding the fresh roasted beans from Silver Canyon Coffee (*Organic Ethiopian Unwashed Sidamo is our favorite)  

*The unwashed or "dry" coffee permits the cherries to dry completely before the seed is milled from the outer pulp and skin. This affords a prolonged contact between the ripe fruit and the seed, and imparts a fruitier, more complex and wine-like coffee flavor.

For years, coffee had a bad reputation. Linked in many people's minds with smoking, coffee is sometimes associated with over-stimulation and sleep-deprived shift workers.  In fact, just ask my husband... in the early years of marriage, I always referrered to his morning cup of java as "black death".  We laugh about it now and share a 12-cup pot that's brewed fresh from the our favorite coffee roasters.

Green tea may get all the glory, but the top source of age-avenging antioxidants in the American diet is coffee! The beans behind your brew—actually the seeds of the coffee tree's fruit—contain the same kind of nutritionally supercharged compounds found in tea and other plant-based foods such as wine and chocolate.

 

Healthy benefits of the bean!

Studies show that coffee can help ward off mental decline, certain cancers, Parkinson's disease, high blood pressure, stroke, diabetes, and even extra pounds. A study published in the Archives of Internal Medicine found that each time you refill your cup of java (caffeinated or decaf) in a day, you slash your diabetes risk by 7 percent and in another study, drinking two to three cups of coffee each day was associated with a 21 percent lower risk of heart disease.

In terms of drinking the brew, it's best to do it in moderation, despite the body benefits. Coffee is a natural stimulant, and high intake can bring on headaches, increase heart rate, or cause insomnia or sleep issues. You will get the most benefit by capping your intake at 4-6 cups per day and stopping before 2pm.  The half life of coffee is about 5-7hours, which means about 6 hours after you drink it, half the caffeine is still around in your body. Many people will still have caffeine in their system 12 hours after consuming it... but rates of elimination and metabolism of coffee (processed in the liver) will vary greatly from person to person.  Caffeine is also a diuretic, meaning that it increases urine output, which can lead to dehydration.

 

Coffee contains antioxidants

While both coffee and tea contain antioxidants, coffee, in some cases might just as good a choice!  There are more antioxidants in a cup of coffee than in a cup of tea.  And with more than half of Americans drinking coffee every day, Americans are getting more of their antioxidants from coffee than from any other dietary source.  Coffee also contains minerals such as magnesium and chromium, which help the body use the hormone insulin, which controls blood sugar. In type 2 diabetes, the body loses its ability to use insulin and regulate blood sugar effectively.  However, coffee may interfere with absorption of certain nutrients, like iron.

 

What about pregnant women?

In August 2010, the American College of Obstetricians and Gynecologists (ACOG) stated that moderate caffeine drinking -- less than 200 mg per day, or about the amount in 12 ounces of coffee -- doesn't appear to have any major effects on causing miscarriage, premature delivery, or fetal growth.

But the effects of larger caffeine doses are unknown, and other research shows that pregnant women who drink many cups of coffee daily may be at greater risk for miscarriage than non-drinkers or moderate drinkers so be cautious.

So be well... and enjoy your cup of the black brew guilt free.  (and in moderation, of course!)

 

Tromboncino Squash Soup from Red Wagon Organic Farm

Next stop at the market is Red Wagon Organic Farm, our favorite place for unique produce and leafy greens of all types to add to my morning smoothies.  Last Saturday we were introduced to a new veggie - the Trombocino squash (see photos below).  I couldn't wait to get home and try it - so I altered a fabulous zucchini soup recipe and it turned out quite nicely!

Photographer, Aaron, with his Cannon and Trombocino Squash

Owner, Wyatt Barnes, telling me about the Trombocino Squash history

Checking out ...adding fresh basil, mint and rosemary to my order!

Creamy Summer Tromboncino Squash Soup

The original recipe called for zucchini, but I substituted tromboncino squash.  You can use organic vegetable stock or homemade chicken stock. If you are cooking for one or two people, you may want to freeze half of it for later. The soup should last in the fridge for up to 5 days.

2 to 3 tablespoons extra virgin olive oil
1 large onion, chopped
2 to 4 cloves garlic, chopped
1 teaspoon ground cumin
8 to 10 cups chopped Tromboncino squash
6 tablespoons uncooked white rice
8 cups chicken stock or vegetable stock
1 bunch cilantro, coarsely chopped
2 to 3 tablespoons freshly squeezed lemon juice
REAL sea salt to taste

Heat a 6 to 8-quart pot over medium heat. Add the olive oil, then the onion and saute for 5 to 10 minutes or until onion softens and is beginning to change color. Add garlic and cumin and saute a minute more. Then add chopped tromboncino squash, rice, and chicken stock. Cover and simmer for 15 to 20 minutes or until squash is tender and rice is cooked.

Add cilantro and lemon juice to the pot. Remove from heat and puree in your blender or Vita-Mix in batches.  Pour soup into another clean pot or bowl, stir batches together, and taste. If it needs a flavor boost, add more REAL sea salt to taste.

Aaron's gone this week so he'll have to wait to try some of the soup when he returns.... stay tuned to hear his review :-)
Enjoy!

Gluten-free Peach Cobbler from Ela Family Farms!

Next stop at the Farmer's market is Ela's Family Farms for fresh peaches, dried apples and Aaron's favorite, raspberry peach jam!  The lovely Jeni (pictured above on left) always greets us with a cheerful smile and samples of fresh-cut peaches or dried apples!  This week we picked up a bag of lucious tree-ripened peaches.  Aaron is anxiously awaiting me making gluten-free fresh peach cobbler (see recipe below) and I'll wake up in the morning, slice a fresh peach and pop a few slices raw into my mouth.  Or toss one or two into my morning smoothie!

One of my favorite year-round snacks from Ela Family Farms is their Apples Aplenty dried apples.  Hits the spot for a delicious healthy snack at bedtime with a cup of peppermint tea!  And I can get them at the local Whole Foods market year-round.  They also make a combo dried peaches and apples but my favorite is the Apples Aplenty sweet & tart apple combo.

So here's what you've all been waiting for!  My mouth watering low-glycemic gluten-free peach cobbler recipe!

PEACH MIXTURE:

• 10 whole peaches (peeled & sliced)
• ½ cup organic coconut palm sugar
  
• 1 tablespoon coconut flour or almond flour

COBBLER:

• 1 cup coconut flour or almond flour
• 2 teaspoons organic coconut palm sugar or raw organic cane sugar
• 1 teaspoon aluminum-free baking powder
• ¼ teaspoons xanthan gum
• ¼ teaspoons aluminum-free baking soda
• ¼ teaspoons REAL Sea salt
• ¼ cups organic butter or ghee
• ½ cups coconut milk (get the real stuff, not the low-fat version!)  I use Native Forest Organic Coconut Milk
• ½ teaspoons vanilla
• 2 Tablespoons melted organic butter or ghee
• 2 Tablespoons organic coconut palm sugar (or raw brown sugar also ok)

Gently combine sliced peaches with 1/2 cup coconut sugar and 1 tablespoon coconut/almond flour mix in a bowl. Pour peach mixture into a  8″ x 8″ baking dish (or deep pie plate) sprayed with organic olive oil.

For the cobbler, in a small bowl, whisk together flour mix, coconut palm sugar, xanthan gum, baking powder, baking soda and salt.  Using a pastry cutter, then your hands, cut in butter pieces until mixture resembles coarse cornmeal.  Combine coconut milk and vanilla together then pour into the flour mixture and gently stir until just combined.

Spoon batter over peaches in the pan, leaving some areas exposed. Drizzle melted butter over exposed areas and sprinkle the entire top with the organic palm sugar or raw brown sugar.

Set pan aside for 20-30 minutes while you preheat oven to 375 degrees.
Bake for 40-45 minutes or until top is browned and peaches are bubbly. Cool until just warm and serve topped with vanilla ice cream or for low-glycemic version, use coconut ice milk.

Now is the time when you are shooing your husband and the puppies out of the kitchen as then linger to smell the fresh baking cobbler and salivate with the delicious smell it creates :-)

DO share and enjoy!

Stay tuned for more recipes and more local favorites..
~Dr Jill

Fresh Lamb from Triple M Bar Ranch

First off I'd like to feature the folks at Triple M Bar Ranch, David & Mary (a.k.a "the lamb lady")   These lovely people were our first stop this weekend to pick of some fresh lamb pieces for stew.  My husband is the happy recipient of my cooking endeavors and swears that lamb makes the very BEST stew ever (see my recipe below)

Here's some great info from Mary, "the lamb lady"

"Triple M Bar Ranch lamb meat is all natural, which means we do not use growth hormones or antibiotics. Our meat is lean and a good source of protein, vitamin B12, niacin, zinc, selenium, in addition to iron and riboflavin.  Our meat has a unique, mild flavor due to the feed used to grow our lambs. They begin on grass pastures then go to melon and vegetable pastures, including cantaloupes, watermelons, tomatoes, chilies, peppers, onions, okra, and eggplant. The lambs also graze on crop stubble during winter months. The lambs are processed when they are less than 1-year old at a USDA-inspected facility in southern Colorado."

DR. JILL'S LAMB STEW

• 1 package lamb stew meat
• Fresh herbs - rosemary, basil, oregano
• Small bunch of grilling onions chopped into bite-size pieces
• Bag of new baby white or red potatoes, cut up into quarters 
• Fresh rainbow carrots from market, cut into bite-size pieces
• Fresh chopped parsley
• Fresh chopped or freeze dried garlic 1-2 TBSP
• REAL sea salt to taste
• 1-2 cups of water

 Place thawed lamb in bottom of crock pot, sprinkle fresh herbs (especially rosemary) directly onto lamb meat pieces and layer potatoes, carrots and fresh herbs.  Finally pour water on top of mixture and salt well.  Turn on HIGH heat setting for 1 hour and then LOW for 8-9 hours.

I served to Aaron with a slab of thick-sliced Canyon Bakehouse Caraway gluten-free bread and organic butter.... and now he thinks I'm the best wife ever!

Bon Appetit!

Boulder Farmer's Market Favorites!

Hey readers... please stay tuned!

This week I'll be blogging about some of my favorite venders and fresh produce at the Boulder Farmer's Market...  and encouraging YOU to support your local organic and sustainable farms.

I'll be featuring delicious recipes, insider tips to get the best produce, and introducing you to some of my favorite venders...

• Triple M Bar Ranch - Colorado grown lamb
• Aspen Moon Farm in Hygeine, CO
• Isabelle Farm in Layfayette, CO
•  Red Wagon Organic Farm in Longmont, CO
• Ela Family Farms in Hotchkiss, CO
• Rocky Mountain Salsa
• Silver Canyon Coffee

 And... if you don't want to miss any of the great recipes, just click "join" on the right to get email updates right to your inbox!