Would you be surprised if I told you that there could be a strong link between your acne and your gut health? Poor gut health, and especially a build-up of toxins in the gut due to poor detoxification, often manifests with non-gut symptoms, such as poor skin, breakouts and acne. Yes, these are toxins trying to leave your body that you are seeing in your skin!

What causes acne?

The four main reasons for acne are:

• intestinal permeability (aka leaky gut)
• poor gut microbiome
• constipation
• imbalanced hormones

While hormonal imbalance can as well have its roots in the gut, in this article we will be exploring the three first causes.

Leaky gut

Leaky gut is when the epithelial cells of the intestine aren’t close enough to each other and for various reasons, small spaces in between them have appeared. This means that ingested environmental toxins, bacteria and undigested proteins re-enter our blood circulation, rather than being eliminated with our bowel movements. This often leads to bloating, food intolerances, rashes, allergies, autoimmunity, poor skin and acne. An imbalanced gut flora is not capable of keeping the epithelial cells close to one another.

Constipation

By constipation, we mean infrequent bowel movements, incomplete evacuation (even if it’s daily) and/or hard-to-pass/dry stools. Ideally, you want to go two to three times per day, after main meals. Otherwise, toxins and hormones (such as oestrogen) can build up leading to infectious and hormonal acne.

Poor gut microbiome

While topical creams and cleansers can help to an extent, they are putting a bandage on the issue rather than addressing the underlying cause. Worse, if it’s a conventional, rather than a more natural, organic lotion, it will long-term drive to excessive oestrogen levels, worsening acne.

Healing from within (skin-nourishing foods, targeted minerals, vitamins and polyphenols, probiotic foods and targeted probiotic supplements) will build a healthy microbiome, fight off pathogens, repair the lining of the gut, and is what will make your acne go once and forever!

Does the perfect diet exist? Is there a one-size-fits-all diet? Is there a perfect diet for us (humans) and the planet (animals and environment) alike?

 

The vast majority of us are suffering from nutrient deficiency! Whether we like it or not, nutrient deficiency has a vast impact on our quality of life, increases our risk of chronic disease, and shortens our life span. This is not something you will likely hear from your doctor, or have seen much about in the news. Yet, nutrient deficiency is well established in the scientific literature, and recent statistics suggest it affects almost 100% of the population – at least to some degree.

 

Nutrient deficiency is relatively easy to treat and doesn’t require a team of physicians, expensive lab tests, or medications with side effects. When nutrient deficiencies are addressed, most people experience improvements in all physical areas, like more energy, better sleep, sharper minds, clearer skin, smoother digestion, and better physical performance and recovery. In short, you could say that treating nutrient deficiencies slows and even reverses the ageing process!

In this article, I’ll explain:

• Why micronutrients – vitamins, minerals, and other compounds – are so critical to our health.
• Why most of us don’t get enough of them.
• Why a healthy diet should always be the starting place for restoring optimal nutrient status.
• Why we can no longer meet all of our nutrient needs through food alone.
• How ‘smart supplementation’ can close the modern nutrient gaps, improve our health, protect us from disease, and extend our life span.

 

Our body needs about 40 different essential nutrients (vitamins, minerals, antioxidants) to stay healthy. We should aim to eat nutrient-dense foods on a daily basis. Failure to do so can lead to deficiencies of micronutrients which contributes to all types of chronic disease and ageing. For example:

• Vitamin C deficiency can lead to poor immunity, chronic fatigue and abnormal blood pressure.
• Vitamin D deficiency increases the risk of all types of autoimmunity, cancer and heart disease.
• Magnesium deficiency is linked to insomnia, anxiety, depression, diabetes, and heart disease.
• Choline deficiency promotes cognitive issues and DNA damage.
• Vitamin B12 deficiency is linked to neurodegenerative disease.
• Folate insufficiency is linked to birth defects and high homocysteine levels that can lead to DNA damage and certain types of cancer.

Until recently, we thought of micronutrients as necessary for survival and protection against severe illness. It is now established that micronutrients are necessary for optimal health.

Did you know that as many as 80% of women experience premenstrual syndrome (PMS)? Some tend to be moodier, while others tend to have more physical issues like bloating, tender breasts and skin breakouts. In some, PMS is followed by heavy menstruation. In case of heavy bleeding, iron supplementation can lessen PMS. Let’s see how changes in the diet, lifestyle and supplement plan can help ease this “time of the month”.

What is PMS?

PMS refers to a sum of physical and emotional symptoms which occur each month in the second half of the cycle, after ovulation. In some women, this lasts two to three days before their period and, in others, it can last as many as 14 days.

PMS is due to the increased levels of reproductive hormones during this phase of the cycle and a relative drop of oestrogen to progesterone. Once menstruation starts, hormone levels drop again with symptoms improving quite quickly. Symptoms of PMS can range from emotional to physical complaints:

Emotional symptoms of PMS

• anxiety
• tearfulness
• irritability
• depression
• mood swings
• anger outbursts
• insomnia

Physical symptoms of PMS

• headaches/migraines
• bloating
• water retention
• breast tenderness
• acne
• greasy hair
• menstrual cramps
• cravings
• food cravings

There are actually five sub-groups of PMS. Any woman may have some or all of these:

1. PMT-P: Crampy and painful. Due to a lack of magnesium and imbalanced fatty acids.
2. PMT-A: Anxiety. Nervous tension, mood swings and irritability. These women often have oestrogen dominance. A high-fibre diet and lots of water is vital.
3. PMT-C: Cravings. Increased appetite, sweet cravings, fatigue, dizziness. Make sure your protein and fat intake is sufficient for stable blood glucose levels.
4. PMT-D: Depression. Crying, forgetfulness, confusion and insomnia. Your practitioner will check your hormone and adrenal levels and heavy metal levels if needed.
5. PMT-H: Hyperhydration. Fluid retention, weight gain, breast tenderness and abdominal distension. Avoid high sodium and all processed/packaged foods. Have more potassium-rich foods like avocado, sweet potatoes. Sea salt is absolutely fine.

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Causes of PMS

PMS is caused by fluctuating hormone levels. It worsens during times of hormonal instability, such as perimenopause, and when the thyroid or adrenal glands are not functioning optimally. It is also more prominent in women with hormonal imbalances such as PCOS, endometriosis, and fibroids. It is majorly affected by an unhealthy diet, lifestyle, stress and anxiety.

1. Women with oestrogen dominance suffer more from PMS

Oestrogen dominance can be due to PCOS, endometriosis, and fibroids, but it can also be due to high-stress levels and a suboptimal diet, with lots of processed foods and a lack of fibre. Some of the symptoms of oestrogen dominance are heavy, painful periods, irregular periods, breast pain and swelling, water retention, cellulite, mood swings and irritability.

Hormonal levels and oestrogen metabolites can be measured with functional testing, such as a dried urine test that can be done in the comfort of your own home. A dried urine test is the most accurate test when it comes to measuring hormonal levels, as it shows the levels of the free-form hormones.

2. In most women, neurotransmitter imbalances are also to blame for PMS

Serotonin, in particular, a brain chemical that affects appetite, mood, energy and sleep, is found to be low in the second half of the cycle of women with PMS. A comprehensive hormonal panel (dried urine) measures the levels of the neurotransmitters serotonin and dopamine too.

3. Period pain is worsened by inflammation and raised histamine levels

Pro-inflammatory molecules trigger the uterus to contract during menstruation. Having too much of those prostaglandins due to generalised inflammation (diet, lifestyle) or due to excessive oestrogen results in extreme pain, headaches and possibly migraines.

Elevated histamine levels (as seen in atopic/allergic conditions) increase oestrogen production, creating a vicious cycle, which worsens menstrual cramps and other body aches.

Risk factors for PMS:

• an inflammatory diet
• nutrient deficiencies (such as omega 3’s, magnesium, zinc, and vitamin D)
• hormonal imbalance – especially oestrogen dominance
• lack of appropriate exercise
• family history of PMS
• obesity or being overweight
• suboptimal sleep
• depression
• stress

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PMS nutrition support

Following a personalised anti-inflammatory diet is the best way to start. An anti-inflammatory diet contains unlimited seasonal vegetables, some fruit, a sufficient amount of quality protein (pasture-raised eggs, wild-caught oily fish, grass-fed light cuts of meat), lots of healthy fats and oils (such as nuts and seeds, avocado, cold-pressed olive oil, olives), and minimise sugar, refined carbohydrates, hydrogenated fats, alcohol and processed foods. This way of eating also promotes balanced blood sugar, which addresses food cravings, water retention and mood swings.

Dairy and especially cow’s dairy promotes inflammation and can worsen PMS symptoms. Try going dairy-free for three consecutive cycles and notice any changes. Other sources of calcium are sardines, green leafy vegetables, sesame seeds, tahini, broccoli, and almonds.

Speak with your practitioner to make sure you are getting enough vitamin B6, fish oils, zinc, magnesium and calcium- if your diet is deficient, you will need to supplement appropriately. Magnesium, B6 and zinc are found to be lower in women with PMS. Ironically, in women that have been on OCP magnesium and zinc levels are used up.

Studies have also linked PMS severity to vitamin D deficiency. The amount of vitamin D that is obtained from the diet is minimal. If you are not sunbathing, you need to supplement! Your practitioner will tell you how much extra you need based on the season, your diet, your skin colour, and your location.

Boost omega-3s, to fight systemic inflammation, by consuming more oily fish (sardines, anchovies, mackerel, wild salmon, herring, trout), walnuts, hemp/chia seeds, freshly ground flaxseeds, flaxseed oil, grass-fed meats, grass-fed eggs, dark green leafy veg, algae. For some women, a 3-6-9 supplement is more appropriate.

Gamma-linolenic acid (GLA) in particular, more widely known as evening primrose oil, converts (with the help of magnesium, zinc, B-complex vitamins and vitamin C) to the anti-inflammatory prostaglandin E1, which has been shown to reduce all PMS symptoms.

Quite interestingly, iron is involved in serotonin production, no wonder why low iron levels often lead to low mood. Some women only need to supplement during menstruation, while others seem to be OK on an iron-rich diet.

If you are not sure if you are lacking all the above nutrients, your practitioner will guide you towards appropriate testing.

Other ways to improve PMS symptoms

• Work with a nutritional therapist to identify and address the underlying cause of your hormonal imbalance: While having irregular, short or long cycles is becoming common, it is not normal.
• Target your allergies with a tailor-made low histamine diet and the appropriate supplements.
• Maintain a healthy body composition- fat cells produce more oestrogen!
• Sleep hygiene!! You should be sleeping for seven to nine hours daily and follow a stable sleep schedule.
• If you have depression, discuss with your practitioner the natural approaches.
• Exercise is very important when it comes to PMS. Appropriate exercise improves energy levels, elevates mood and helps with water retention and pains. Choose gentle exercise that helps with lymphatic flow, such as rebounding, hula hoop(!), jumping rope, swimming, yoga, dancing, or walking in nature.
• Look after your lymphatic system with appropriate techniques, such as lymphatic massage and dry brushing.
• Incorporate one or more stress-relieving activities into your routine! I suggest breathing exercises, meditation, yoga, lymphatic massage, and of course more girl time and laughing!
• Avoid exposure to chemicals that can further raise oestrogen levels! Xenoestrogens (as they are called) are found in plastics, in conventional cosmetics and skincare products, in-house cleaning products, in pesticides in non-organic produce and in chlorine from unfiltered water. How can I replace these products? Opt for organic food when possible; use glass, stainless steel or ceramics to store and heat food; use natural or organic cleaning and cosmetic products and invest in a good quality water filter.

 

 

 

 

When it comes to losing weight, quick solutions, short detox programs and FAD diets look appealing for most. You might already have realised, though, that change has to be steady and sustainable in order for optimal weight to be achieved and kept for life. Weight fluctuations can have detrimental effects on health. Aiming for a bikini body is not equivalent to health and does not lead to a sustainable healthy and strong body. A healthy relationship with food and our body is a long, difficult at times, but certainly very interesting, enjoyable and educational journey. The only side-effect of this process is improvement of overall health, energy, mood and more confidence!

 

Fat loss is about education, rather than restrictive weekly plans. A good practitioner should give you the right skills and freedom to make your own dietary plan, while enjoying a variety of delicious foods. Strict weekly and daily plans have an end point, and then comes again frustration, disappointment and low self-esteem. A restrictive diet might be followed by one or more binging episodes and one more effort to lose weight, possibly with another dietitian.

 

To your surprise, while a healthy, wholesome diet is certainly important for losing extra pounds, other health and lifestyle factors are even more important! Even if following the best diet of the world, weight loss is almost impossible if you are not sleeping well, and by well I mean at least 3 hours of deep sleep a day! Other factors that rank before diet, when it comes to weight loss, is exercise, stress management and a healthy gut flora. 

 

Incorporating a healthy lifestyle, sleep schedule, exercise routine and a balanced, nutrient-rich diet is the only way to kickstart a sluggish metabolism.

 

My 20 weight loss tips: 

 

1. Consuming an organic, whole foods diet, based on loads of plant foods. One that is rich in nutrients, providing high-fibre and high-density foods that help keep you satiated and fuller for longer. Avoid processed foods and junk food. Except for empty calories they contain loads of toxic ingredients such as hydrogenated fats, hidden sugars, processed salt, preservatives, flavour enhancers and sweeteners that lead to blood sugar and hormone imbalance, water retention, more cravings and poor metabolism.

 

2. Cook from scratch the majority of your meals. That way you know exactly what goes in your body. Fresh quality food contains more flavour and certainly more nutrients. Unlike ready-made meals, home-made food will not lead to unnecessary bloating and water retention. Go for seasonal, local and if possible organic produce, to maximise nutrients and flavour and minimise pesticides

3.Eat at least 7 portions of veg & fruit per day, prioritising vegetables. Aim for all possible colours daily (e.g. strawberries for red, pumpkin for orange, eggplant for purple, kale for green, bell peppers for yellow, blueberries for blue etc). Increase your intake of antioxidants by incorporating more colour in your diet, like purple carrots, white eggplants, green cauliflower, purple tomatoes, rainbow chard and so on. Micronutrients lead to a healthy metabolism and blood sugar balance. When your cells are “hungry” for micronutrients you get a signal to eat more food. If you feed your body with empty calories, this vicious cycle will go on and on.

4. Avoid sugar and refined carbohydrates/ grains, that is white flour products. Sugar and carbs whose fibre has been removed lead to blood sugar and insulin imbalance what makes weight loss a real challenge.

5. Ensure sufficient quality protein intake. The type and frequency of animal and plant protein intake is very personal and a practitioner should help you assess the right amount for you. While plant-based protein (beans, legumes, nuts, seeds, peas) is important to keep you full and regular, animal protein is important for muscle growth and fat burning. If you are vegetarian-vegan, your health practitioner will ensure sufficient and balanced protein intake for you. Grass-fed animal produce is not only leaner, but also contains more anti-inflammatory omega 3 fats that help with insulin signalling. 

 

6. Don’t forget the fats! Many people mistakenly believe that by cutting down on fats they will get a leaner, healthier body. As I like to say, fat is burnt in fat! By avoiding healthy fats, like extra-virgin olive oil, olives, avocado, nuts, seeds, oily fish, grass-fed meats, pasture-raised eggs, sustainable weight loss becomes a challenge, as does optimal health. All our cell membranes are made of fats. Fat is needed for our cells to communicate and for fat-soluble vitamins to be absorbed. Healthy fats like flaxseeds, chia seeds (high in fibre too), cold-pressed oils and flaxseed oil can also promote healthy weight loss as they contribute to energy production.

7. Increase your soluble fibre intake. You will be surprised by how many vegetables it takes to reach our daily fibre intake goal. To ensure sufficient intake we need to be frequently consuming high-fibre foods like beans, legumes, sprouts, chia seeds, hummus, cruciferous vegetables, apples. Avoid juices and drink more smoothies. Fibre not only keeps us fuller for longer, but it also provides fuel for our gut probiotics, which determine how we use our energy from food. Gut dysbiosis contributes to insulin resistance. Insulin works by pushing glucose into cells so it can be used for energy, instead of being stored as fat.

8. Feed your friendly bacteria! Our gut microbes outnumber our own cells by about ten to one! Keeping them happy by feeding them, not only improves gut health and digestion, but is also keeping us lean. A diet high in fibre, probiotic foods (kefir, olives in brine, capers, kombucha, pickles, fermented vegetables, unpasteurised sauerkraut, beet kvass..) and prebiotics (food for probiotics: asparagus, rye, unripe bananas, onions, garlic, leeks..) feeds the friendly bacteria, while a diet high in sugars, processed carbs & junk foods feeds the bad guys. A rise in pathogens (bacteria, parasites, yeast) leads to more fat-storing, less fat-burning and insulin imbalance. 

9. The way you cook food affects your weight. Heating foods at high temperatures, whether that be baking, boiling or frying, reduces the vitamins, minerals and antioxidants in food, especially heat-sensitive nutrients like vitamin C and B-vitamins. Furthermore, grilling and barbecuing creates toxic compounds, known to cause DNA damage. Try to eat foods in their raw form (if your digestion is robust) or lightly sauté or steam. Slow cooking proteins, carbs and vegetables altogether is probably the best way to cook. 

10. Ditch the vegetables oils! Avoid using unstable polyunsaturated oils like sunflower and soy oil. Use extra-virgin olive oil for mild cooking, or coconut oil and ghee for higher temperatures/frying. All other oils should be used strictly raw. Likewise, nuts, seeds and their butters should be used mostly raw and cold-pressed. 

11. Flavour foods with as many herbs and spices as possible. Not only do they improve the taste, but they also provide loads of nutrients and antioxidants, for a more functional metabolism. Marinate your proteins in spices and herbs (fresh or ground). Drink loads of antioxidant-rich herbal teas, like green tea, matcha, vervain, rooibos, chamomile, dandelion, milk thistle, nettle, sage and so on. Some of them also help to remove excess water (diuretics), as well as to relax (another important factor in weight loss!). 

12. Watch out on caffeine intake! Coffee wakes up by the release of stress hormones. High levels of adrenaline and cortisol increase blood sugar levels with a subsequent spike in insulin. Insulin is a fat-storing hormone. Caffeine is also dehydrating. The amount of caffeine one can tolerate varies from person to person. Caffeine consumption after 2pm can greatly interrupt sleep in sensitive people. Green tea, matcha smoothies, Swiss water decaf coffee and chicory and dandelion coffee are great alternatives. If you are still tired, it means that either your diet or sleep are not ideal.

13. Avoid all soft drinks. Yes, even non-sugary ones. Both sugar and artificial sweeteners lead to insulin spikes and inefficient food metabolism.  Naturally-flavoured filtered and seltzer/sparkling water (like lemon, citrus fruit, berries, mint, ginger, cucumber) is a great alternative.

14. Drink at least half your body weight in ounces per day, or 1L for every 22kg! Water retention improves with water intake! All chemical reactions occur in water. Toxins are stored in fat cells. Our body doesn’t like toxins circulating in the body. If there is not enough water to remove toxins, fat cells (toxin) will not shrink easily.

15. Keeping a diet diary,  can at least in the beginning help you stay on track. The purpose of a diet journal is not to calculate your daily calorie consumption and macronutrients, but to assess whether you are taking care of yourself when needed.

16. Move daily! By movement I don’t only mean exercise, but less sitting. Get a standing desk (or even better a treadmill desk!), sit on a pilates ball, park your car far away and walk, take the stairs, dance to your favourite songs, walk your dog – just move more! Studies say “sitting is the new smoking”.  Avoiding sitting for long periods of time,  helps to regulate hormone production and burn excess calories and fat.  Weight lift exercises help build muscle mass that improves insulin sensitivity. 

17. Don’t give up! You need at least 10 weeks to create a habit and 6 months to stick to a routine without having to think about it. The most important thing is the lifelong skills you will gain throughout this journey.

18. Manage stress and relax more. Chronically high cortisol levels not only lead to hormonal imbalances but can also lead to mindless eating, emotional eating and can create unhealthy eating habits. For good digestion, our body needs to be in “rest and digest” parasympathetic mode, as opposed to “flight or flight”. Your practitioner should be able to educate you on mindful eating and how to manage your stress more efficiently. Some stress-relieving activities include sports, dancing, yoga, pilates, deep breathing, meditation, journalling. 

19. Get good quality sleep. This is probably the most important factor for a healthy, lean body. Poor sleep affects our appetite hormone signalling (leptin and ghrelin). It’s not your fault that you have cravings when you haven’t slept well. Your practitioner will educate you on sleep hygiene and might ask for your sleep data (if using a tracker). Relaxing before bedtime is one of the most important health habits.

20. Last but not least, enjoy your food! Food is not our enemy. Food is what gives us energy, fuel and keeps us alive. Food is about nutrition, optimal health, mental health, emotional health, socialising, creating bonds, memories and celebrating our culture. Eating deserves the right amount of attention and time!

To sum up: One should not see themselves as a number on a scale. Likewise, no effort to lose weight should be evaluated solely by the number of the scale. Results should be evaluated by the new skills one gains , with the only goal being optimal health and an attitude towards physical, mental, emotional and spiritual health.

Dieting, when seen as food deprivation, becomes a very stressful factor for any of us. No creature on this planet, except humans, does not submit itself to food deprivation on purpose. On the contrary, the right diet provides lasting nutrients, without the additional stress from their deprivation. In combination with regular exercise, the optimal diet allows the body to improve its composition for life. 

Low-calorie sweeteners and sugar alternatives are really popular among those who have a sweet tooth, want to lose weight or simply want to avoid sugar. But are they really less harmful than sugar?

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Artificial sweeteners

Artificial sweeteners’ (such as saccharin, aspartame, Sucralose, acesulfame – Splenda, NutraSweet, SweetN’Low), health-harming effects have already been established for a few years now.  However, they are still ubiquitous (coffee shops, supermarket shelves, hidden in candy and chewing gum etc). Why is this a problem?

Some of the ways artificial sweeteners can pose serious health risks are:

• gut flora dysbiosis (increase of pathogenic bacteria and decrease of probiotics)
• liver damage
• carcinogenic effects
• weight gain and cravings
• visceral fat (around the belly)
• raised insulin levels
• digestive discomfort (bloating, gas, diarrhoea).

Why is a healthy microbiome so significant?

Studies link artificial sweeteners to microbial imbalance (a disrupted ratio between probiotics and pathogens in our gut). A healthy gut flora is needed for a robust immune system, good mood (90% of neurotransmitters like serotonin and dopamine are secreted in the gut), optimal digestion and assimilation of food and micronutrients and production of certain nutrients. 

There is a misconception that since sweeteners do not contain calories, they do not affect blood glucose/ insulin levels and weight. Artificial sweeteners can actually lead to high blood sugar levels and even insulin resistance if consumption is chronic. If paired with a diet high in carbohydrates, or low in nutrients this can further lead to chronically high blood sugar levels, metabolic syndrome, pre-diabetes or even diabetes. There is hence no question that artificial sweeteners are not safe in diabetes. 

What sweeteners are safe?

Monk Fruit and Stevia are two natural sweeteners that have grown in popularity lately. 

Despite its very sweet taste, stevia is a calorie-free and carbohydrate-free sweetener that comes from a plant. Stevia has been discovered for quite a few years now, as well as been studied a lot, and is readily available in supermarkets and health food stores.

However, stevia rarely comes on its own. For that reason, it is important to learn to read food labels. Stevia is usually combined with maltitol (comes from corn) and erythritol that are known for their osmotic effects on the gut (bloating, gas, diarrhoea). Sometimes it is even mixed with sugar! On the other hand, pure unprocessed stevia has a unique metallic taste that many do not like. Unprocessed stevia is green rather than white, and comes in leave or powder form.

Stevia is a safer option than artificial sweeteners, as it doesn’t increase blood sugar and insulin levels, doesn’t affect the gut flora in a negative way and cannot cause weight gain on its own.

Is there a “but”?

Stevia is very sweet, meaning that once we consume it our brain thinks that energy is coming in the form of carbohydrates. So if we consume stevia in a drink, like coffee or tea, without any carb source our brain will be asking for the energy and the calories. Have you ever noticed that you have cravings for something sweet after you consume stevia?

Erythritol is the sweetener that stevia is mixed within more than 50% of products. Erythritol mimics the taste of sugar, does not affect blood glucose levels significantly and does not count as an artificial sweetener. It actually has been shown to have some benefits like protecting the teeth. 

Both stevia and erythritol are often used in ketogenic desserts and are mostly safe for diabetics. However, as described above, sugar alcohols, like erythritol and xylitol, not only can cause IBS-like symptoms but can also lead to headaches and migraines in sensitive people. It is hence important to identify the amount that one can tolerate, which differs from person to person. NB: Xylitol is very harmful for pets, and especially dogs, so be mindful of where you keep it!

What about monk fruit?

The latest natural sweetener that has occupied nutritionists and health advocates is monk fruit: a low-calorie sweetener that comes from a melon-like fruit mainly in China.

Like stevia, monk fruit has a very sweet taste (150-200 times more than sugar), with no calories or carbs, making it a great natural sweetener for keto diets and low-carb diets, and in diabetes.

Some of the benefits of monk fruit are its’ anti-inflammatory and immune-boosting properties and the high amount of antioxidants in contains.

Are there any downsides?

Like stevia, monk fruit should not be consumed without any carbohydrates, as it can increase cravings and appetite for something sweet. It should better be used in baked goods, in place of sugar, rather than in beverages. It as well, is difficult to find on its own and is usually mixed with erythritol, making it difficult to tolerate for people with sensitive guts. It is super important to check the ingredients before purchasing.

In addition, monk fruit goes through processing to improve its taste and is then homogenized and pasteurized. This means that the final product is not 100% ‘natural’.

Like other natural sweeteners, monk fruit does not raise blood sugar, making it safe for diabetics and weight loss. Interestingly enough, monk fruit not only doesn’t disrupt the delicate balance of the gut flora, but it also prevents the growth of bacterial pathogens and yeast in the digestive tract.

Of all natural, zero-carb sweeteners these are my two favourites, with a slight preference for monk fruit. Processing is minimal and blood sugar levels are not impacted. Stevia is more vastly available, but monk fruit is slowly gaining popularity! The taste of both is unique and not everyone likes them, especially stevia. Both are somewhat expensive but given their level of sweetness you only need to use a small amount. 

Bottom line: If you’re diabetic, have cancer, or are on a keto diet for a specific reason, or trying to lose weight, try the above natural sweeteners, after checking their labels. If you have no reason to avoid carbohydrates, a teaspoon of raw quality honey or organic maple syrup is not the end of the world!

What is the truth behind fats? Are they harmful or beneficial for our health? What about quantities?

Our body needs a lot more fat than most people think. Fats assist the absorption of certain vitamins and minerals and eventually the production of energy. 

A good example is “light”/low-fat dairy products. We cannot absorb vitamin D, A and calcium from low-fat/skimmed dairy products. In addition, such products have added sugars or salts in order to replace the loss of taste that results from the removal of fats. We are also more prone to add more sugars, in the form of honey or dried fruits to low-fat yoghurt as it is more sour.

Another thing that we tend to not think about is the chemical process that foods go through for fat removal. If you find full-fat dairy difficult to digest, choose naturally lower fat products. For example, goat’s yoghurt is naturally lower in fat than sheep’s yoghurt.

Fat is essential for the structure, maintenance and repair of cellular membranes and the surrounding of nerves. Myelin, the tissue that surrounds nerve cells and is destroyed in multiple sclerosis, is made of fat. Fat is also essential for blood coagulation, for muscle movement and for fighting inflammation. Consuming more good fats is linked to better brain functioning, dementia prevention and reversal of type 2 diabetes.

Fats and oils can be divided into three main categories: the good ones (polyunsaturated, monounsaturated), the bad ones (trans, hydrogenated) and the one ones we should have in moderation (saturated). More precisely: 

Bad fats 

Trans fats (also known as hydrogenated fats). Trans fats are artificial and man-made. Trans fats increase our “bad cholesterol” that is LDL, and decrease our “good cholesterol” (HDL).

Where do we find them? 

• margarine (yes butter is a far better option, especially when coming from grass-fed animals!)
• crips and all packaged and processed foods, like croissants, biscuits, crackers, breads, cakes, muffins, donuts and so on (it is very important to learn to read labels!)

Healthy fats

Mono-unsaturated and poly-unsaturated fats. Good fats (Ω3, Ω6, Ω7, Ω9), help our body to produce energy, assist cellular regeneration, muscles, nerves and brain function. 

Where do we find them? 

• cold-pressed, extra-virgin olive oil 
• olives (in brine), olive tapenade 
• avocado, avocado oil  
• flaxseed oil
• grape-seed oil 
• unsalted, raw nuts and seeds (almonds, hazelnuts, cashews, walnuts, pecans, Brazil nuts, macadamia, pistachios, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, hemp seeds, freshly-ground flaxseeds) *Should be preferably stored in the fridge, especially during warmer months. 
• nut and seed butters, like almond butter and whole-seed tahini (limit consumption of peanut butter, it’s practically a legume!) 
• oily fish – remember SMASH! (sardines, mackerel, anchovies, wild salmon, herring) also trout, perch, sole 
• grass-fed/pasture-raised eggs (yes, they do contain omega-3 if raised in a healthy environment) 
• grass-fed meats (if raised sustainably and are not grain-fed they contain anti-inflammatory omega 3’s!) 

*Polyunsaturated oils are healthy oils, but very unstable so should not be used for cooking. Flaxseed oil is the most polyunsaturated (most unstable) so it should be kept in a very cold environment (like fridge or freezer) and only be used raw. This is also one of the reasons nuts and seeds should be mainly consumed raw. Avocado and olive oil are mainly mono-unsaturated oils, meaning less unstable than poly-unsaturated ones. Hence, they can be used for mild-cooking. All other oils should only be used raw. 

*Vegetable oils, like peanut, corn, soy, sunflower, safflower are also polyunsaturated, but should be avoided as they contain pro-inflammatory omega-6 oils, and should never be used for cooking. 

Fats we should be consuming in moderation

Saturated fats. 

Where do we find them? 

• meat (grass-fed meat also contains poly-unsaturated omega 3 fats): chicken, turkey, wild-game, buffalo, venison, lamb, goat, mutton etc. 
• bacon (grass-fed turkey or other bacon can be consumed in moderation)
• dairy (goat/sheep and grass-fed, organic cheese and yoghurt)
• coconut butter and oil 
• coconut flesh, flakes, shredded, coconut milk, cream, flour and yoghurt  
• grass-fed and goat’s/sheep’s butter; Ghee (clarified butter – does not contain lactose or casein) 
• dark chocolate, cocoa powder, cocoa butter 
• animal fat (not visible), lard, tallow, goose fat 
• red palm oil (fruit not kernel) 

 *Ghee, followed by butter and coconut oil is the safest oil to fry in (very stable).

Tips

• No other fats or oils should be used. 
• Choose organic cold-pressed or expeller-pressed oils (read the label), that are stored in dark bottles (except for saturated fats). A real extra-virgin olive oil will usually cost more than £10/L and will solidify and become cloudy in the fridge.

Fats in a nutshell 

Not all calories are created equal. What we eat and the quality of our food is much more important than how much or how many calories we consume. 

Healthy fats are helpful when one wants to lose weight. The quantity of healthy fats one should consume for optimal health and a healthy weight is multifactorial and should be highly individualised. 

1. Fill your plate with vegetables 

More than ½ of your plate (even better ¾) should be filled with plant-based foods, at every meal and ideally snacks (not just dinner).  The more colours you consume daily the better. When it comes to colour, the brightest the better. Eating a rainbow of colours daily (red, orange, yellow, green, blue, purple) ensures sufficient intake of nutrients, beneficial phytochemicals and antioxidants.

2. Quality counts

A good diet is based on whole foods, as much as possible seasonal, topical and organic and minimal processed, packaged and ready-made foods. This means minimal intake of pesticides, antibiotics, hormones, GMOs, additives, preservatives, dyes, artificial sweeteners, and other chemicals or fake food-like ingredients. The above can create inflammation in the body, insulin spikes, weight gain, allergies and sensitivities, leaky gut, can affect brain chemistry and are carcinogenic. 

3. Grains should be minimally processed

Some healthy grains to eat are quinoa, buckwheat, amaranth (pseudo-grains, lower in carbs, gluten-free), millet, teff, sorghum, oats, brown/black rice (gluten-free) and rye, barley, spelt, sprouted wheat (if you are not gluten sensitive). 

Grain flours increase blood sugar more than whole grains, so aim to eat mostly the later. Stick to ½ to one cup per meal to keep your blood sugar stable. 

Wheat is mostly consumed in its processed form nowadays (white flour, white bread & pasta) and in hybridized versions, higher in gluten. Other gluten-containing grains like rye, barley and spelt contain less gluten and less inflammatory types of gluten and so are better tolerated. Moreover, wheat is often sprayed with toxic chemicals and are preserved with calcium propionate, which has been linked to behavioural issues, headaches and gastrointestinal inflammation. 

4. Avoid or limit dairy  

Sometimes I say “unless you have a goat in your backyard, avoid dairy”. Dairy nowadays is very different to what it used to be. Animals are being treated in the worst ways (mass-production). Dairy today and especially cow’s milk has been linked to osteoporosis, all sort of digestive issues, atopic conditions and autoimmune disorders. It creates mucus and lowers the immune system. 

Modern dairy cows have been hybridized to contain only A1 casein (a protein found in milk, goat contains A2 casein), which is more inflammatory and creates more digestive problems. 

It is ok to consume grass-fed and organic goat’s and sheep’s (or even buffalo or camel) dairy on occasion (yoghurt, kefir, butter, ghee, aged cheese, such as parmesan) if you tolerate it. 

5.  Limit or eliminate sugar 

Spikes in blood sugar with subsequent insulin highs leads to inflammation. Chronic sugar consumption leads to inflammatory diseases such as obesity, diabetes, metabolic syndrome, autoimmune disease, neurodegenerative diseases, cancer, infertility, cardiovascular disease and more.  

Refined and simple sugars, such as white flour, fruit juices, high-fructose corn syrup and other syrups, table sugar, desserts, milk, candy, soft drinks and even fruit smoothies should be avoided. 

Sugar is sugar, and so honey, coconut sugar, organic cane sugar all spike blood sugar. While it is ok to have the occasional homemade or other healthy dessert, carbohydrate intake should be based on seasonal fruits (no more than 2 daily), starchy vegetables and whole grains (and not their flours). 

6. Animal protein rules 

Grass-fed meat and poultry, wild-caught fish & pasture-raised eggs are ok to have. Remember that protein is more of a condiment in a plate filled with all sorts of vegetables. Quality is very important not only for our health but also for the environment. Mass-production of animal products should be avoided at all cost. 

When it comes to fish, aim for sustainably harvested and low-mercury fish. The smaller the fish the lower in the food chain and the less accumulation of heavy metals and toxins, like PCBs. Sardines and anchovies are not only low in mercury, but are also very high in anti-inflammatory omega-3 fats and are not farmed. Wild-caught salmon, mackerel and herring are some other good examples. 

7.  Abundance of healthy fats

Another misconception is that all fat is unhealthy and leads to weight gain and elevated cholesterol. It is ok to eat fats, as long as you are having the right fats. Healthy, anti-inflammatory fats and oils include nuts, seeds and their butters, oily fish and seafood, avocado, cold-pressed extra-virgin olive oil, flaxseed oil, olives. Yes, even saturated fat is healthy when used wisely (coconut, cocoa, grass-fed butter and ghee, grass-fed and pasture-raised meats and eggs).

Vegetable oils, such as sunflower, corn, soy, safflower, canola, palm, peanut should be avoided at all costs. Such oils are found in ready-made products, such as dips, sauces, soups, fried and baked goods. These are the oils that can increase the “bad” cholesterol, increase insulin levels and can lead to inflammation and cardiovascular disease. 

While millions of people have been self-isolating in an effort to reduce the spread of COVID-19 and the curve has flattened in many countries, it is still very important that we aim for optimal health in order to protect ourselves against the coronavirus disease.

Am I at risk?

Scientific data confirms that both pre-existing health conditions and age are independently associated with COVID-19 severity. Data suggests that people under 65 with a pre-existing condition have about the same risk of being hospitalized as people over 65 without a pre-existing condition. Having a pre-existing condition at any age doubles or triples your risk of being hospitalized.

What qualifies as a pre-existing condition or risk factor?
• chronic lung disease
• diabetes, Pre-diabetes and Insulin Resistance
• cardiovascular Disease
• metabolic Syndrome
• obesity
• chronic liver disease
• chronic renal disease
• being immunocompromised
• neurological disorder
• neurodevelopmental or intellectual disability
• smoking
• pregnancy

 

What does an immune-boosting diet look like?

1. Aim for wholefoods, and avoid anything processed, packaged, ready-made. Avoid sugar and white flour – I can’t emphasize this enough.

2. Tons of vegetables. You should aim for 7-9 portions of fruit and vegetables every day (fruit should be no more than 2 portions). Aim for colourful fruit and vegetables (eat your rainbow) to gain as many antioxidants as possible. Fruit juices (even fresh) are a bad idea.

3. Specific immune-boosting vegetables: dark green leafy vegetables, like kale, rocket, spinach, mustard greens, beet greens, chard. Cruciferous vegetables, like cabbage, broccoli, cauliflower, kale, mustard greens, Broccoli sprouts, turnips. Make sure you have at least 1-2 cups of each category daily. When it comes to fruit, frozen berries and strawberries, as well as citrus fruit contain the most immune-boosting properties. To the surprise of some, some of the richest foods in vitamin C are broccoli, strawberries, peppers, greens. Fermented unpasteurized vegetables, like sauerkraut, pickles and kimchi improve your gut flora and boost immunity. Have 1-2 tbsp daily.

4. Water, water, water: You should drink at least 2-3 litres of water depending on your weight and level of activity. You should aim for about 1 litre for every 22kg – especially if exercising.

5. Sulphur-rich foods are great for liver detoxification and for boosting the immune system: garlic, onion, asparagus. Anti-inflammatory foods like turmeric, ginger, nuts and seeds, garlic, EVOO, avocado are also very important.

6. You should not forget about your omega fatty acids, found mainly in wild-caught oily fish (like sardines, mackerel, anchovies, wild salmon, herring), dark green leafy veg, EVOO, olives, coconut oil, grass-fed meats, pasture-raised eggs, nuts and seeds and their butters, tahini, avocado.



7. Probably the most important of all is to keep your insulin levels as stable and low as possible. You should seek help from a professional to specify your personal daily carb needs. Keeping carbohydrates to a minimum is very important.

8. Avoid take-aways and deliveries. Make sure that you eat from scratch, so that you know what exactly goes through your body. Don’t forget: your fork is the most powerful medicine.

9. Aim for organic when possible. If, due to the situation, you cannot find everything organic check the ‘Dirty Dozen’ and ‘Clean Fifteen’ lists.

10. Adequate amount of protein, either animal or plant-based. Aim for about a palm-size with every meal. Again, this should be specified by a professional.

 

What supplements should I focus on?

1. At least 4000IU of vitamin D. Higher doses should be taken if you have a chronic or autoimmune disease.
2. 2 grams of vitamin C in a bioavailable form, in divided doses.
3. A strong, quality multi-vitamin.
4. High-strength probiotics.
5. An antioxidant formula (containing zinc, NAC or glutamine etc) or an antioxidant or immune-boosting powder.

*Note that not all supplements are created equal, so it is very important that you avoid high-street supplements and seek the help of a professional for a personalized plan.

What about panicking?

Panic has repeatedly shown that it weakens the immune system. It is very important that at this stage you try to remain calm. Quarantine has been hard for all of us, but you should try to make something good out of this. Some great ideas are:

• A new exercise routine, like brisk walking in nature or connecting with your friends or even people you don’t know, for live online yoga sessions. Connection can help bring those stress levels down.
• Begin your day with deep breathing/meditating and have your breakfast out in the sun – when possible.
• New hobbies, such as creative healthy cooking with the family.
• Mini trampoline with music! This will boost your lymphatic drainage and improve your immunity.
• Read your favourite books (feel free to get in touch if you need any suggestions for health/nutrition/mindfulness and self-help related books). Watch your favourite movies.
• Don’t forget to protect against the UV blue light in the evening.
• Get at least 7-8 hours of sleep each night. Nap if needed.

Self-care and self-love are the most important things to be practised daily, whether in quarantine or not.
Should you have any worries about you or your loved ones being at risk or need a little help with your diet or your supplement regimen or you simply need help to bring those stress levels down, contact me.

Stay calm & safe! 

 

 

References

Antoni, M. and Dhabhar, F., 2020. The Impact Of Psychosocial Stress And Stress Management On Immune Responses In Patients With Cancer.

Bell, V., Ferrão, J., Pimentel, L., Pintado, M. and Fernandes, T., 2018. One Health, Fermented Foods, and Gut Microbiota. Foods, 7(12), p.195.

Black, D. and Slavich, G., 2020. Mindfulness Meditation And The Immune System: A Systematic Review Of Randomized Controlled Trials.

Cai, Y., Li, Y., Tang, L., Tsoi, B., Chen, M., Chen, H., Chen, X., Tan, R., Kurihara, H. and He, R., 2020. A New Mechanism Of Vitamin C Effects On A/FM/1/47(H1N1) Virus-Induced Pneumonia In Restraint-Stressed Mice.

Christ A, e., 2020. Western Diet And The Immune System: An Inflammatory Connection. – Pubmed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: <https://www.ncbi.nlm.nih.gov/pubmed/31747581> [Accessed 2 April 2020].

PC, C., 2020. Marine Omega-3 Fatty Acids And Inflammatory Processes: Effects, Mechanisms And Clinical Relevance. – Pubmed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: <https://www.ncbi.nlm.nih.gov/pubmed/25149823> [Accessed 2 April 2020].

Peluso, I., Magrone, T., Villaño Valencia, D., Chen, C. and Palmery, M., 2017. Antioxidant, Anti-Inflammatory, and Microbial-Modulating Activities of Nutraceuticals and Functional Foods. Oxidative Medicine and Cellular Longevity, 2017, pp.1-2.

Silvers, K., 2020. Probiotics For Respiratory Tract Infections • Does It Work?. [online] Probioticscenter.org. Available at: <https://probioticscenter.org/respiratory-tract-infections/> [Accessed 2 April 2020].

Telcian, A., Zdrenghea, M., Edwards, M., Laza-Stanca, V., Mallia, P., Johnston, S. and Stanciu, L., 2020. Vitamin D Increases The Antiviral Activity Of Bronchial Epithelial Cells In Vitro.

Zdrenghea MT, e., 2020. Vitamin D Modulation Of Innate Immune Responses To Respiratory Viral Infections. – Pubmed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: <https://www.ncbi.nlm.nih.gov/pubmed/27714929> [Accessed 2 April 2020].

Research has shown that it is the environment of the body and resulting vitality, or lack of it, that can affect the multiplication of cells (cancer). Our state of health either promotes or fights against cancer growth. So it is important to remember to look not only at the disease itself but also in what environment it lives in. Creating balance in the body by following the simple tips below can lead to homeostasis and prevention of major disease, including cancer:

1. Eat a whole food diet – this means cooking from scratch and avoiding (as much as possible) packaged, processed goods, refined foods, and ready-made meals.

2. Avoid simple sugars and refined carbohydrates – like white sugar, artificial sweeteners, white flours, and refined grains. Eat grains in their whole state (like oats, buckwheat, quinoa, brown and wild rice, millet, amaranth) which promote healthy blood glucose and insulin level, and hence do not promote inflammation.

3. Support your body’s natural detoxification system – improve your liver’s capacity by including more cruciferous vegetables in your diet (broccoli, cauliflower, cabbage, kale, Brussel sprouts, rocket etc) on a daily basis. This is particularly important for oestrogen-related cancers.

4. Avoid environmental toxins when possible. Most common culprits are pesticides, parabens, BPA, and heavy metals (e.g. mercury and arsenic). You can get tested for the levels of these toxins.

5. Avoid taking antibiotics when unnecessary – for example when you don’t know whether the cause of your illness is due to a bacteria or virus. Boost your immune system to avoid the need for antibiotics. Don’t forget to take a quality probiotic when taking antibiotics, to prevent imbalances in your gut flora.

6. Consume a diet rich in phytonutrients. This means consciously choosing vegetables and fruits of all colours, on a daily basis: yellow, orange, red, green, purple/blue/black, brown/white/beige. Each group has different phytonutrients hence different health benefits (rainbow diet!).

7. Work on managing your stress – acute stress is good and motivating, but chronic stress can be devastating on your body. Great stress-reducing activities are yoga, pilates, meditation, mindfulness, journaling, deep breathing, visualisation and walks in nature. Find what suits you the best and practice at least three times a week.

8. Increase your fiber intake: Anywhere between 35-45 grams of fiber per day, or else 7-10 portions of vegetables and fruit. Make sure you include a great variety and rotate between the veggies. Other high-fiber foods include beans, nuts, and seeds (like ground flax seeds) and whole grains such as brown rice, quinoa, and buckwheat. Fiber slows gastric emptying, hence digestion so prevents a spike in blood glucose and insulin, postprandially.

9. Have protein with every meal (and snack): Quality protein sources include wild-caught fish, organic lean poultry, beans, nuts, pasture-raised eggs, grass-fed clean meats, and whole or fermented soy foods. Include both animal and vegetarian types of protein (if not a vegetarian or vegan). Protein helps prevent blood-sugar spikes, decreasing food cravings and maintaining insulin sensitivity.

10. Exercise 3-5 times per week, for at least 25min. The minimum should be 150 min per week. Exercise improves insulin sensitivity and helps maintain a healthy percentage of body fat, both very important for cancer prevention.

 

 

References

Chen, S., Chen, Y., Ma, S., Zheng, R., Zhao, P., Zhang, L., Liu, Y., Yu, Q., Deng, Q. and Zhang, K. (2016). Dietary fibre intake and risk of breast cancer: A systematic review and meta-analysis of epidemiological studies. Oncotarget, 7(49).

Gagnière, J. (2016). Gut microbiota imbalance and colorectal cancer. World Journal of Gastroenterology, 22(2), p.501.

Goodman, B. and Gardner, H. (2018). The microbiome and cancer. The Journal of Pathology, 244(5), pp.667-676.

Moy, F., Greenwood, D. and Cade, J. (2018). Associations of clothing size, adiposity and weight change with risk of postmenopausal breast cancer in the UK Women’s Cohort Study (UKWCS). BMJ Open, 8(9), p.e022599.

Stan, S., Kar, S., Stoner, G. and Singh, S. (2008). Bioactive food components and cancer risk reduction. Journal of Cellular Biochemistry, 104(1), pp.339-356.

Stone, T. and Darlington, L. (2017). Microbial carcinogenic toxins and dietary anti-cancer protectants. Cellular and Molecular Life Sciences, 74(14), pp.2627-2643.

Walter, K., Ford, M., Gregoski, M., Kramer, R., Knight, K., Spruill, L., Nogueira, L., Krisanits, B., Phan, V., La Rue, A., Lilly, M., Ambs, S., Chan, K., Turner, T., Varner, H., Singh, S., Uribarri, J., Garrett-Mayer, E., Armeson, K., Hilton, E., Clair, M., Taylor, M., Abbott, A., Findlay, V., Peterson, L., Magwood, G. and Turner, D. (2018). Advanced glycation end products are elevated in estrogen receptor-positive breast cancer patients, alter response to therapy, and can be targeted by lifestyle intervention. Breast Cancer Research and Treatment.

Everyone knows the common garden vegetable known as celery. While not as common, the #seeds of celery pack quite a punch when it comes to health benefits. Celery seeds have a strong but pleasant odor and are commonly used in soups, pickling, and dressings. While the seeds themselves are edible, some people can be allergic to them. You should also avoid them if you are #pregnant as they can cause premature uterine contractions.

Where does celery seed come from? Where can I find it?

Celery happens to come from the same #family of vegetables as carrots, parsley, coriander, and fennel which may help explain the shape of its leaves!

While celery stalks are pretty much a guaranteed find at any grocery store, you’ll have to do a little more searching for the seeds. Celery seeds are easily found online or in the seasoning section of your local grocery store.

How does celery seed help my health?

While celery stalks are pretty well known for their #fiber and #micronutrient content, its roots and seeds contain a higher concentration of beneficial constituents. Celery seeds have been shown to help regulate blood pressure, regulate cholesterol, and ease joint pain.   They can even synergize with Non-Steroidal Anti-Inflammatory Drugs (NSAIDS) improving their inflammatory action while at the same time protecting the stomach.

What medical conditions/symptoms are celery seed good for?

• Ulcers
• Hypertension
• Hyperlipidemia
• H pylori infections
• NSAID-induced gastritis
• Menstrual pain
• Melanoma
• Arthritis, Gout, and Pseudo-Gout

References

AANMC. (2018). Featured Articles Archives | AANMC. [online] Available at: https://aanmc.org/category/featured-articles/ [Accessed 24 Jul. 2018].

Iyer, D. and Patil, U. (2018). Assessment of Antihyperlipidemic and Antitumor Effect of Isolated Active Phytoconstituents from Apium graveolens L. through Bioassay-Guided Procedures. Journal of Dietary Supplements, pp.1-14.

Moghadam, M., Imenshahidi, M. and Mohajeri, S. (2013). Antihypertensive Effect of Celery Seed on Rat Blood Pressure in Chronic Administration. Journal of Medicinal Food, 16(6), pp.558-563.

Nahid K, e. (2018). The effect of an Iranian herbal drug on primary dysmenorrhea: a clinical controlled trial. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/19720342 [Accessed 24 Jul. 2018].

Powanda MC, e. (2018). Celery Seed and Related Extracts with Antiarthritic, Antiulcer, and Antimicrobial Activities. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/26462366 [Accessed 24 Jul. 2018].

Whitehouse, M. and Butters, D. (2003). Combination anti-inflammatory therapy: synergism in rats of NSAIDs/corticosteroids with some herbal/animal products. InflammoPharmacology, 11(4-6), pp.453-464.

Zhou Y, e. (2018). A novel compound from celery seed with a bactericidal effect against Helicobacter pylori. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/19703351 [Accessed 24 Jul. 2018].

Irritable Bowel Syndrome (IBS) is now being researched to the level of epigenetics and environmental factors. Such individual biomarkers can help in the creation of personalised nutritional treatment protocols.

Genetic analyses are becoming increasingly available to the public, making personalised plans more possible than ever. Digging deep at the molecular and genetic level for any chronic condition allows for more targeted treatments, and of course prevention. A recent study in Caucasian individuals found a link between genetic variations (in ZMIZ1 and TL1A) associated with impaired disaccharide digestion to IBS symptomatology. This result suggests that a nutrigenomic (the study of the effects of foods and food constituents on gene expression) approach for individuals with these variations, resulting in a tailor-made dietary plan, may greatly reduce IBS symptoms. The identified genetic SNPs (genetic variation) is responsible for reduced enzyme [sucrase-isomaltase (SI)] activity in the small intestine, leading to maldigestion of several carbohydrates (disaccharides like sucrose (sugar) and maltose). This could be the underlying cause of pain, cramps, diarrhea and bloating, as commonly reported by IBS sufferers, after consuming such foods. Researchers identified the specific SNP first by analyzing seven patients with IBS-D, as well as one asymptomatic relative from four families.

Findings were confirmed with a cohort of 1031 IBS cases and over 850 controls. The study confirmed that patients with rare congenital sucrase-isomaltase (SI) deficiency variations in the SI gene had a two-fold increase in IBS risk, as well as a significantly increased risk from a more common variation, 15Phe at SNP rs9290264. The study confirms the link between two genetic risk factors for IBS-D, both connected to disaccharide metabolism.

While these IBS sufferers would benefit from a low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet, it may be unnecessarily restrictive if only disaccharides are poorly absorbed. Since not all IBS-D patients respond to the FODMAP diet, one should look at other underlying causes too.

Low FODMAP diets are popular among interventions for addressing IBS (pre-, pro- and synbiotics; non-absorbable antibiotics; diets (FODMAP, gluten-free). Foods rich in carbohydrates, especially high FODMAP ones, seem to be problematic in most IBS patients. A personalised approach is needed, as well, in order to address co-morbidities, food sensitivities, or other factors, as opposed to a “one size fits all” approach.

Fermentation of FODMAPs in the bowel produces gases such as carbon dioxide and hydrogen methane, among others, responsible for bloating and cramping. FODMAP digestion and gas production may slow bowel transit and eventually alter the microbiome, which can affect tight junctions (leaky gut) and activate the mucosal immune system, increasing the risk of autoimmunity and atopic conditions.

A meta-analysis linked a low FODMAP diet, as compared to a standard IBS diet, to significant symptom improvement. The study concluded that following a low FODMAP diet, with the help of a professional, could be a first-line approach to IBS management. Avoiding FODMAP foods and steadily reintroducing them can greatly help in minimising intolerances, as well as identifying food triggers, leading to a less restrictive diet. Since not all patients with IBS respond positively to a low FODMAP diet, the use of such genetic biomarkers can be shown to be very effective in identifying those who would most benefit.

 

References

Dolan R, Chey WD, Eswaran S. The role of diet in the management of irritable bowel syndrome: a focus on FODMAPs. Expert Rev Gastroenterol Hepatol. 2018:1-9. doi:1080/17474124.2018.1476138.

Eswaran S, Farida JP, Green J, Miller JD, Chey WD. Nutrition in the management of gastrointestinal diseases and disorders: the evidence for the low FODMAP diet. Curr Opin Pharmacol. 2017;37:151-157. doi:1016/j.coph.2017.10.008.

Lan X, Lan X, Chang Y, et al. Identification of two additional susceptibility loci for inflammatory bowel disease in a Chinese population. Cell Physiol Biochem. 2017;41(5):2077-2090. doi:1159/000475439.

Rodiño-Janeiro BK, Vicario M, Alonso-Cotoner C, Pascua-García R, Santos J. A review of microbiota and irritable bowel syndrome: future in therapies. Adv Ther. 2018;35(3):289-310. doi:1007/s12325-018-0673-5.

Varjú P, Farkas N, Hegyi P, et al. Low fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet improves symptoms in adults suffering from irritable bowel syndrome (IBS) compared to standard IBS diet: a meta-analysis of clinical studies. PLoS One. 2017;12(8):e0182942. doi:1371/journal.pone.0182942.

Clearing up myths about fat

 

“Eating too much fat is bad for us.” This is logical. Fatty food intake causes a build-up of fat in our arteries, which clog up and gives us heart attacks; and the same fat also builds up in our body and makes us fat. Cholesterol is traditionally seen as one of the worst fats and has been accused of cardiovascular disease.

This is what doctors have been telling their patients since the 1980s – and some still are. However, this is just a story: cholesterol has wrongly become synonymous with heart disease. Some fats in our diet are not only good for us but essential. Cholesterol and other fats are found in every single cell, meaning we can’t survive without fat. The type of fat, of course, that we choose to consume will dictate whether we support health and vitality or not.

 

The cholesterol myth

Today we know that thinking was oversimplified and wrong. Heart disease is a complex condition that involves not only cholesterol but inflammation, blood sugar, triglycerides, and a host of other factors. The impact of saturated fat on cholesterol is not so simple either. Some forms of saturated fat raise LDL cholesterol, the so-called bad kind. But at the same time, saturated fat raises HDL cholesterol, the protective kind. Saturated fat also has a beneficial impact on the size and density of LDL. It creates large and puffy particles, which are less atherogenic. Sugar, on the other hand, leads to small and dense LDL particles, which create inflammation and plaque in the arteries.

Cholesterol as a marker of disease is not always useful. A total high cholesterol level is usually bad, but keep in mind that cholesterol is made up of both good and bad lipids. In men, it is more useful as a marker than in women, but in the elderly, a slightly high level is protective (against cardiovascular disease and brain deterioration). A much better marker for measuring the number of high-risk lipids is ApoB, which deposits cholesterol in the wrong places and opens channels in the vessels allowing the lipid to form the plaque that causes the damage. It is the place where cholesterol localises, rather than the total amount that matters more, in contrast to what was previously believed.

High cholesterol foods, like eggs, are often wrongly avoided. Keep in mind that 80% of cholesterol is synthesised inside us and only 20% comes from food. Besides cholesterol is essential in making vitamins (vitamin D) and essential hormones.

 

Other common fat myths

We are all taught that eating dietary fat leads to accumulation of body fat – that fat that passes through the lips ends up in your hips. Also that dietary fat is to be blamed for the accumulation of plaques in arteries and hence heart attacks. This is far from true. Eating fat doesn’t make you fat and doesn’t cause heart attacks.

 

The idea of fat being our enemy is based on three main erroneous beliefs:

1. Body fat and dietary fat are the same, so dietary fat becomes deposited as fat in the body once ingested.

2. All calories are created the same. Since a gram of carbs or proteins contains 4kcal, while a gram of fat contains 9kcal, carbohydrates will keep us leaner than fats. However, a Harvard study showed that fat can speed up metabolism and hence help lose weight, what carbs do not do.

3. Cholesterol leads to blocked arteries and further lead up to heart disease.

The anti-fat campaign that started around the 1950’s in the US but mainly in the last few decades, has deprived us of many nutrients and reduced the diversity of food we are eating. So before you routinely reach for the zero-fat labelled items on the shelf, it would be a good idea to find out more about them. Finally, many decades after spreading misinformation about fats, health authorities are confessing that these ideas were wrong. Fat can be very healthy for our bodies when consumed in moderation and in good form.

 

Fat VS sugar

A higher fat diet is definitely better for us than a high sugar diet, however the type of fat matters.

Fats, unlike carbs, do not contain glucose hence do not spike our blood sugar levels and trigger the release of insulin, which signals the deposition of fat in our fat cells. Fats do the opposite. They increase our metabolism, which means that more calories are burned. In addition, blood sugar, insulin, triglycerides, and HDL cholesterol (cardiovascular markers) all seem to be better following a high-fat diet as compared to a high-carb diet/low-fat diet. Subjects in such studies also show improved muscle mass following a high-fat diet.

In order to replace the fat content, the food industry has steadily increased sugar levels in processed foods. This has led to dire warnings of sugar being the biggest killer of our times.

Studies have repeatedly shown that fats in our blood that cause heart attacks are the ones that come from eating sugar and carbs, not fat. This occurs because our body literally turns carbohydrates to fat in a process known as de novo lipogenesis, which is most active when one consumes lots of sugar and starch.

Eating the right kind of fats and oils can protect you against weight gain. In fact, randomised controlled trials have shown that a high-fat diet beats out a low-fat diet for weight loss. Eating the right fats burns body fat, boosts your metabolism, improves HDL, lowers triglycerides and is associated with significantly lower risk of heart disease, diabetes, and obesity.

To sum up, a high-fat diet is preferred to a high sugar diet, however, meals need to be balanced and everything should be consumed in moderation. The kind of the fat also plays a big role. Besides, trans and hydrogenated fats, which are the “bad” fats come with high carbohydrates.

 

Low-fat VS high-fat products

It is common sense that anything that is processed, is not the best option. Not only because chemicals are often added to low-fat products, but also sugar is most commonly added to counterbalance for the loss of taste, e.g. dessert yogurts. Also, as mentioned above, full-fat products allow for the absorption of fat-soluble nutrients like vitamins A, D, E, K and hence calcium. The importance of saturated fat is highlighted above.

 

 

References

Hyman, M. (2018). Food.

M, S. (2018). Randomised clinical trials on the effects of dietary fat and carbohydrate on plasma lipoproteins and cardiovascular disease. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/12566134 [Accessed 18 Jul. 2018].

Masterjohn, C. (2018). Saturated Fat Does a Body Good – The Weston A. Price Foundation. [online] The Weston A. Price Foundation. Available at: https://www.westonaprice.org/health-topics/abcs-of-nutrition/saturated-fat-body-good/ [Accessed 18 Jul. 2018].

Minoura A, e. (2018). Association of dietary fat and carbohydrate consumption and predicted ten-year risk for developing coronary heart disease in a general Japanese pop… – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24942790 [Accessed 18 Jul. 2018].

Sinatra ST, e. (2018). The saturated fat, cholesterol, and statin controversy a commentary. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24533611 [Accessed 18 Jul. 2018].

Spector, T. (2016). The diet myth. Clitheroe: Joosr.

Teicholz, N. (2014). The big fat surprise.

 

 

Some thousands of years ago, Hippocrates stated that Food is Medicine, something that we seem to have forgotten in the last few decades. The phrase “We are what we eat” (or even better “We are what we absorb”) cannot be more contemporary. Naturopathic Medicine is helping patients get better with personalized nutritional interventions. But how?

The science of food has become very complicated, with many different opinions hitting the media daily. We are constantly bombarded by information and opinions in nutrition that is often considered pseudoscience or inaccurate. We often see catchy articles under the title “Fact or fad”. But who should we believe? And how can we differentiate between good and bad nutritional advice?

In the article below I will describe the difference between Conventional Nutrition and Naturopathic Nutrition, as part of a Naturopathic Medicine Consultation. After reading the article the choice is yours.

In order to help you understand the differences, I will use an imaginary case study. Jane is a 25-year-old overweight female with digestive issues, high cholesterol, high stress levels and sleep disturbances. She wants to book a consultation in order to lose weight and improve digestion and overall quality of life. This is how her therapy path will differ according to the type of nutrition she chooses:

Conventional nutrition recommendations:

• Give a dietary structured and not too flexible plan, based on symptoms: Start on a low-fat, low-calorie, low-cholesterol diet. Count calories – the emphasis is on quantity.
• Often accompanied by a generic factsheet with guidelines, with little or no personal advice.
• Most often the advice will be the following: Eat less meat, sugar, fat, and sodium. Eat more fruits, vegetables, legumes, fat-free dairy and grains (You can eat white grains if you have digestive issues). Some processed/fortified foods may be recommended to achieve vitamins and mineral recommendations.
• Increase exercise to burn extra calories.

Naturopathic nutrition recommendations:

• A functional nutritionist will take a thorough case history, hence consultations last much longer, in order to get answers to the question “what is causing these symptoms?”
  • Are there nutrient deficiencies or excesses (in terms of toxins), food sensitivities, environmental toxins or imbalances in the patterns of eating and food combinations? WHY is cholesterol high?
  • Is the person suffering from insulin resistance, imbalanced gut flora, insufficient digestive juices and/or enzymes, impaired detoxification, subclinical hypothyroidism, high cortisol levels and other hormonal imbalances?
  • What are their sleep and lifestyle patterns and is food used in the wrong way to make up for deeper emotional issues?
• After triggers and mediators have been identified, a tailor-made extended nutrition and lifestyle plan is created, based on what is causing the imbalance, NOT based on the symptoms alone. Every patient’s plan differs, with emphasis on quality and nutrient-dense food.
• The person is educated in:
  • How to achieve healthy long-term relationship to food
  • How their lifestyle factors are affecting their health – such as exercise (the more is not always the best), healthy sleep patterns, effective stress coping, social life-work balancing, personal and work relationships, and more according to the case.
• Functional medicine testing is most often recommended, to identify cellular and genetic causes of imbalance
• Targeted quality supplements are prescribed, based on personal needs.
• The process is dynamic and the plan is constantly re-evaluated and re-adjusted with every new information, test results, etc.
• No two persons ever get the same plan.

Overall, it is very important to look for the underlying causes of imbalance, rather than taking it for granted. Many professionals in the field are not trained to create personalized plans based on the individual’s cellular and genetic needs. Having the tools and knowledge to recommend and evaluate functional lab tests, such as gut ecology, nutritional levels, immune reactions to food, evaluation of active hormones, detailed breakdown of cholesterol profile, exposure to environmental toxins, and evaluation of genetic makeup – a functional medicine consultation can be a unique experience!

Olianna Gourlis offers Functional Medicine Consultations in person (Athens and London) or over the phone / via video conferencing.

 

This primitive multicellular alga is one of the oldest plants in the world, with a history stretching back some three thousand million years. It was so well adapted to life in the alkaline water that it has remained virtually without evolutionary change since long before insects, fish or mammals appeared on the surface of the earth, as fossils found in Transvaal prove.

 

Composition

• These blue-green algae are a mixture of single-celled organisms that have biochemical and cellular similarities to both plant and animal species. 
They have the ability to perform photosynthesis; like animal species, they form many complex glycoproteins.
• Spirulina blue-green algae consist of approximately 65% crude protein, high concentrations of B vitamins, zeaxanthin, phenylalanine, iron and other minerals.

 

Benefits
Imagine a plant without roots, leaves, seeds, flowers or fruit, that grows by the hundreds in a single drop of water, barely big enough to be seen with the naked eye, yet it contains over 100 synergistic nutrients. It is an almost microscopic freshwater plant. An aquatic micro-vegetable organism composed of transparent bubble-thin cells stacked end-to-end forming a helical spiral filament. This blue-green alga grows in the world’s oceans and in freshwater lakes and is very light sensitive, having the highest photosynthesis record of any known land or sea plant.

 

1. Appetite suppressor.
Spirulina is one of nature’s richest sources of phenylalanine – a natural appetite suppressant. Normal weight could potentially be restored with spirulina, as it has been shown to promote satiety if taken before meals. Spirulina on its own has very few calories so does not add up to the daily calories. Spirulina capsules taken before bed can also prevent this feeling of starvation that often happens before sleeping. More research is needed in this field.

 

2. Exercise and training.
2-3g before training, in athletes, stops the constant feeling of hunger of e.g. runners and gives the energy needed to perform. It improves endurance and can prevent cramps. Spirulina can also be used after cessation of training in older athletes, to prevent sudden weight gain.
It can reduce lipid peroxidation and increase superoxide dismutase activity, which might help protect skeletal muscle from damage during strenuous exercise.
It is also one of the richest sources of arginine- an amino acid that promotes the release of growth hormone (GH). GH stimulates the body’s own regeneration processes to build muscle.

 

3. Healthy fats.
Spirulina is also rich in Gamma Linolenic Acid (GLA) – about 3 times richer than the oils of evening primrose. GLA is a strong anti-inflammatory oil with antioxidant properties, used with success in arthritis, eczema and other skin disorders, as well as Premenstrual Syndrome (PMS) symptoms.

 

4. Blood builder.
The nutrient status of spirulina is identical with that of chlorella (rich in analogs of B12, iron and protein etc). However, spirulina is a more primitive organism than chlorella and lacks a true nucleus. The result is a higher quality of DNA and RNA in chlorella.

Spirulina’s B12 content, however, is insignificant for humans and while it can ameliorate anemia, it should not be used as a reliable B12 source for vegans and vegetarians.

Iron, in contrast, has been found to be highly bioavailable in human. As much as 1.5-2 mg of iron can be absorbed from a dose of 10 grams of blue-green algae.

 

5. Vegetarian source of protein.
Spirulina has been found in analysis to be the richest natural source of protein, proportionally. Not all protein is available, however, for the body to use (around 50% of the 70% used).

 

6. Rich in chlorophyll.
Spirulina contains a large selection of colouring matters, some of which are being exploited commercially. The green pigment from chlorophyll tends to fade in natural light leaving the product rather blue in colour. Safe natural blue colours from spirulina are often used for food colouring purposes. The pigments include many of the complexes of chlorophyll, the carotenes, and the xanthophylls. Chlorophyll pigment has multiple human benefits, including liver detoxification, improving digestion, fighting cancer and speeding up wound healing.

 

7. Antioxidant and anti-inflammatory properties.
A constituent in spirulina called C-phycocyanin may have anti-inflammatory actions and antioxidant effects. Preliminary evidence suggests that the antioxidant effects may decrease the toxicity of heavy metals, mainly lead.

 

8. Cardioprotective.
Evidence suggests that spirulina blue-green algae might reduce serum lipids, liver triglycerides, and gastric secretions.

 

9. Immune balancing.
Spirulina might also protect against the effects of gamma radiation, enhance the regression of oral carcinoma, and have antiviral effects.

 

10. Anti-allergic.
Spirulina may increase the concentration of immune globulin A (IgA) in the gastrointestinal tract, without increasing concentrations of IgG or IgE. This effect may decrease the risk of food allergies.
Spirulina might also inhibit mast cell-mediated allergic reactions.

It can also reduce production of interleukin-4 (IL-4) by the peripheral blood mononuclear cells of people with allergic rhinitis; (IL-4 promotes IgE production which enhances allergen binding to mast cells).

It also appears to increase immune function by increasing the activity of macrophages, increased phagocytosis.

 

Side effects and contraindications.

Spirulina is very safe, as long as non-contaminated products are used. Not only has it been used as a human food for centuries but also many hundreds of tonnes have been imported from Mexico into the USA and it has therefore been allowed to enter by the strict food and drug control in that country. The quantities of heavy metals present are very small because of the environmentally clean places in which it is grown and harvested.

Because it is a very concentrated food, a few cases are reported from people who find that taking it in large quantities gives them a slightly queasy feeling in the tummy, including diarrhoea, bloating, upset stomach, flatulence, and oedema.

Caution should be taken by people who have autoimmunity or are allergic to spirulina. More than 28g are not considered safe for anyone.

Spirulina –Drug Interactions: Theoretically, concurrent use of spirulina might interfere with immunosuppressive therapy.

 

References.

Hosseini SM, e. (2017). Nutritional and medical applications of spirulina microalgae. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/23544470 [Accessed 19 Dec. 2017].

Lupatini AL, e. (2017). Potential application of microalga Spirulina platensis as a protein source. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/27507218 [Accessed 19 Dec. 2017].

Mama, K. (2017). Spirulina Benefits: 7 Reasons to Try It (& 1 Major Caution) Wellness Mama. [online] Wellness Mama®. Available at: https://wellnessmama.com/4738/spirulina-benefits/ [Accessed 19 Dec. 2017].

Stephen L. (2011). The Naturopathy Workbook. London, UK, 3rd edition.

History

Historically, one of the most valued groups of natural medicines is that of bee pollen, propolis, and royal jelly. Royal jelly is a unique, thick, milky substance that the worker bees manufacture and feed to the Queen bee. It is the sole source of nutrition of the Queen bee and aids their everyday vitality. The worker bees mix honey and bee pollen with enzymes in the glands of their throats to produce royal jelly.

 

Benefits and composition

Royal jelly is believed to be a useful nutritional supplement because of the Queen bee’s superior size, strength, stamina, fertility rates and longevity compared with other bees.

Royal jelly’s composition is similar to pollen. It contains calories as it’s full of nutrients, all eight essential amino acids, vitamins, minerals and hormonal-like substances. It is high in pantothenic acid (Vitamin B5), the anti-stress vitamin and has been shown in studies to increase endurance whilst under stress. It contains approximately 12% protein, 5% to 6% lipids, and 12% to 15% carbohydrates.

Royal Jelly, historically linked to fertility, is a naturally rich source of amino acids, vitamins A, C, D, E and B complex vitamins. Fresh royal jelly also possesses numerous health benefits. There is yet however insufficient testing on how effective this is in human fertility. RJ also contains beneficial probiotics!

Royal jelly helps prevent illness and combats the stress on the body caused by vaccines.

It needs to be kept in the fridge to keep its bioactive compounds preserved.

 

Healing properties

1. Boosts the immune system, in general, and heals mucositis, in particular. Just like honey it also improves asthma rates.

2. Studies have shown a cholesterol and lipoprotein-lowering effect of royal jelly, as well as triglyceride lowering and HDL-increasing, conferring a benefit on cardiovascular health.

3. Improves blood’s glucose levels, as well as ulcerations related to diabetes.

4. Improves anaemia rates by slightly increasing the number of red blood cells.

5. Increases testosterone levels in men that regularly consume it, as well as improving sperm quality. RJ has also been shown to have a positive impact on the FSH/LH ratio, however, this effect is reversible upon cessation of supplementation. RJ increases libido too.

6. Consumption of 3000mg of RJ daily has been linked to increased cognition in middle and older age and is protective against Alzheimer’s disease.

7. Increases collagen and improve skin’s appearance. For that reason, it is also used to heal wounds: it increases fibroblast migration, cells in connective tissue that produce collagen. RJ has been suggested in suppressing skin pigmentation, and hence is proposed as a candidate to inhibit melanogenesis, thus it could be developed as cosmetics skin care products. Melanin synthesis reduction occurs via tyrosinase expression down regulation.

8. Due to its nutrient combination, RJ (combined with other bee products) has been shown to alleviate unpleasant premenstrual symptoms, such as irritability, weight fluctuations, water retention.

9. Eases menopausal symptoms. Preliminary research has shown that RJ protects against osteoporosis, by decreasing bone resorption (anti-osteoclastic).

10. Confers antiproliferative effects on neuroblastoma cells, making it a possible anti-cancer superfood.

 

Main actions are

• Anti-inflammatory.
• Anti-lipidemic; cardiovascular protection.
• Energy-yielding; stamina; general well-being; promotes longevity.
• Boosts immunity.
• Anti-anaemic.
• Bone-support.
• Anti-melanogenic.
• Anti-proliferative.
• Improves cognition; boosts memory.
• Healthy skin.
• Anti-diabetic.

Clinical use

• Vaccines (detoxification).
• To prevent illness and promote longevity.
• Allergies.
• PMS.
• Fertility (male).
• Asthma.
• Osteoporosis.
• Liver, kidney, pancreatic disease.
• Diabetes.

 

Dosage range

50 to 250 mg (even 300mg) one to two times a day.

 

Side effects and contraindications

Like all bee products, allergic reactions are the most common side effects. If there is a known allergy to conifer and poplar trees, royal jelly should be avoided. Allergic reactions can range from mild (e.g. mild gastrointestinal upset) to severe (e.g. asthma, anaphylaxis [shock], intestinal bleeding, even death in people who are extremely allergic to bee products).

No drug interactions are known at the time of writing.

 

 

References

Dr. Axe. (2017). The Jelly that Can Improve Male Fertility & Help Fight Cancer. [online] Available at: https://draxe.com/royal-jelly/ [Accessed 12 Dec. 2017].

Frank, K., Patel, K., Lopez, G. and Willis, B. (2017). Royal Jelly Research Analysis. [online] Examine.com. Available at: https://examine.com/supplements/royal-jelly/ [Accessed 11 Dec. 2017].

Gaby, A. (2006). A-Z guide to drug-herb-vitamin interactions. New York: Three Rivers Press.

Gismondi A, e. (2017). Royal jelly lipophilic fraction induces antiproliferative effects on SH-SY5Y human neuroblastoma cells. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28737831 [Accessed 12 Dec. 2017].

Han SM, e. (2017). Royal jelly reduces melanin synthesis through down-regulation of tyrosinase expression. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22083994 [Accessed 12 Dec. 2017].

Peng, C., Sun, H., Lin, I., Kuo, P. and Li, J. (2017). The functional property of royal jelly 10-hydroxy-2-decenoic acid as a melanogenesis inhibitor.

Pizzorno, J. and Murray, M. (1993). A Textbook of natural medicine. Seattle, WA: Bastyr College Publications.

Pizzorno, J. and Murray, M. (2006). Textbook of natural medicine. St. Louis, Mo.: Churchill Livingstone/Elsevier.

Scicompdf.se. (2017). Cite a Website – Cite This For Me. [online] Available at: http://www.scicompdf.se/femal/winther_ass.pdf [Accessed 12 Dec. 2017].

Vucevic D, e. (2017). Fatty acids isolated from royal jelly modulate dendritic cell-mediated immune response in vitro. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/17630200 [Accessed 12 Dec. 2017].

Irritable bowel syndrome (IBS), is one of the most common functional gastrointestinal disorders (FGID) affecting 10-20% of the adult population worldwide, yet most challenging when it comes to treatment. The condition is most commonly found amongst Western populations, particularly affecting females and younger age groups.

Its symptoms are chronic, recurrent and heterogeneous, manifesting as lower abdominal pain or discomfort, excessive gas production/ borborygmi, abdominal bloating and distension, altered bowel motility (constipation and/or diarrhoea) and nausea. Some patients may also suffer extra-intestinal symptoms, such as urinary frequency, headache, dyspareunia, heartburn, back pain, sleep problems, fibromyalgia and chronic fatigue. In addition to physical symptoms, IBS sufferers are affected mentally, with mood swings, hopelessness, anxiety and depression being the most common emotional symptoms. IBS is not known to cause bowel cancer or excess mortality, however, it can seriously reduce quality of life, interfering with daily activities, social and occupational life, and often leads to excessive healthcare costs.

What causes your IBS?

The disorder is proposed to be due to a complex interaction between biological and psychosocial factors:

• acute gastroenteritis
• small intestine bacterial overgrowth (SIBO)
• increased visceral sensitivity (where nerves and muscles in the bowel are extra sensitive resulting in pain, discomfort and spasms)
• abnormal gut motor function
• disturbed gas metabolism
• altered gut permeability
• impaired viscerosomatic reflexes and abdominal-wall dystony
• food intolerances
• sex hormones and genetic predisposition

are all plausible mechanisms leading to altered gut flora and microscopic inflammation, which in turn may trigger IBS onset.

Additional factors that your doctor may underestimate:

• Emotional factors – feelings of anxiety, resentment and guilt, psychologically many patients are obsessive-compulsive personalities, trauma, divorce, accident, bereavement
• Prescription drugs, laxative abuse
• Smoking – nicotine affects motility of the colon
• Lack of dietary fibre
• Yeast overgrowth (candida)
• Caesarian pregnancy and lack of breastfeeding – as antecedents to imbalanced gut flora and hence IBS
• Spinal maladjustment (trapped spinal nerve)
• Insufficient chewing – amylase and lipase in saliva start breaking down carbohydrates and fats, hence less fermentation lower down in the digestive tract, and also send signal to the other parts of the digestive system to prepare for food digestion
• Chronic use of antibiotics, OCP, HRT and steroids, iron, anxiolytics – detrimental effect on gut flora

Food Intolerances and IBS

Food intolerances are among the most common IBS mediators :

1.  Lack of enzymes e.g. lactase enzyme to break down lactose from dairy into galactose and glucose. Lactose ferments in the gut causing gas, pain and bloating due to hydrogen production. There may also be lack of pancreatic digestive enzymes, insufficient hydrochloric acid from the stomach and/or insufficient bile to break down fats, all of which lead to insufficient nutrient absorption, creating a vicious cycle
2.  Reaction to chemicals, all of which can cause different IBS symptoms, depending on the individual, but mainly bloating, pain and diarrhoea: natural e.g. amines (citrus fruit, cheese, red wine, chocolate, coffee), or additives: MSG, sodium benzoate, nitrates, sulphites, sweeteners (aspartame, sorbitol) and colours (sunset yellow and tartrazine).
3.  Raised IgG antibodies – associated with inflammation, which damages the wall of the intestines and can cause leaky gut. Inflammation can also trigger IBS symptoms like pain and spasms associated with particular foods. Gluten intolerance: IBS-like symptoms, as well as fatigue, headaches and joint pains; gluten is a sticky protein that “glues” on the wall of the intestine impairing sufficient digestion and absorption of nutrients. Dairy intolerance – can be due to lactose, casein or whey, fat).

Other dietary factors that can trigger IBS

• Added and refined sugars – not only disturb the balance of the gut flora, but also decrease blood sugar levels. Stress hormones are produced in response, triggering IBS symptoms
• Resistant starch (e.g. amylose in legumes, potatoes, green bananas, rice) – It resists digestion and ferments in the large intestine causing IBS symptoms
• High saturated fat (dairy, meat) – can result in quicker or slower stomach emptying and muscle spasms. Fat malabsorption means Omega 3 is harder to absorb what can increase inflammation, aggravating pain and bloating

References 

Caldarella, MP. Serra, J. Azpiroz, F. et al. (2002). Prokinetic effects in patients with intestinal gas retention, Gastroenterology, 122, pp. 1748-1755 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/12055580  (Accessed: 17 May 2016).

Cappello, G. Coraggio, D. De Berardinis, G. et al. (2006). Peppermint oil (Mintoil®) in the treatment of irritable bowel syndrome. A prospective double blind placebo controlled randomized trial’, Digestive and Liver Disease, 38, p. S202 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/17420159 (Accessed: 17 May 2016).

Chey, W. Pare, P. Viegas, A. Ligozio, G. Shetzline, A. (2008). Tegaserod for female patients suffering from IBS with mixed bowel habits or constipation: A randomized controlled trial, Am J Gastroenterol 103, pp. 1217-1225 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/18477346 (Accessed: 14 May 2016).

Choi, C.H. Jo, S.Y. Park, H.J. Chang, S.K. Byeon, J.-S. and Myung, S.-J. (2011). A Randomized, double-blind, placebo-controlled Multicenter trial of Saccharomyces boulardii in irritable bowel syndrome, Journal of Clinical Gastroenterology, 45 (8), pp. 679–683 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/21301358 (Accessed: 19 May 2016).

Cuppoletti, J. Blikslager, A. Chakrabarti, J. Nighot, P. Malinowska, D. (2012). Contrasting effects of linaclotide and lubiprostone on restitution of epithelial cell barrier properties and cellular homeostasis after exposure to cell stressors, BMC Pharmacology 12 (3) [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/22553939 (Accessed: 14 May 2016).

Ducrotté, P. Sawant, P. Jayanthi, V. (2012). Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome, World J Gastroenterol 18 (30), pp. 4012-4018 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/22912552 (Accessed: 10 May 2016).

El-Salhy, M. (2011). The prevalence of celiac disease in patients with irritable bowel syndrome, Molecular Medicine Reports [Online]. Available at: https://www.spandidos-publications.com/mmr/4/3/403/abstract (Accessed: 20 May 2016).

Gale, J. Hougton, L. (2011). Alpha 2 delta (α2δ) ligands, gabapertin and pregabalin: what is the evidence for potential use of these ligands in irritable bowel syndrome, Fphar 2 (28), p. 1 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114047/ (Accessed: 12 May 2016).

Gibson, P.R. and Shepherd, S.J. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach, Journal of Gastroenterology and Hepatology, 25 (2), pp. 252–258 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/20136989 (Accessed 20 May 2016).

Glenville, M. (2013). Natural Solutions to IBS. Croydon: CIP Group (UK) Ltd.

Hammerle, C.W. and Crowe, S.E. (2011). When to reconsider the diagnosis of irritable bowel syndrome, Gastroenterology Clinics of North America, 40 (2), pp. 291–307 [Online]. Available at: http://europepmc.org/abstract/MED/21601781 (Accessed: 20 May 2016).

Hayee, B. and Forgacs, I. (2007) ‘Psychological approach to managing irritable bowel syndrome’, BMJ, 334(7603), pp. 1105–1109 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1877909/ (Accessed: 22 May 2016).

Simrén, M. Barbara, G. Flint, HJ. et al. (2013). Intestinal microbiota in functional bowel disorders: a Rome foundation report, Gut 62 (1), pp. 159-176 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/22730468 (Accessed 18 May 2016).

Staudacher, H.M. Whelan, K. Irving, P.M. and Lomer, M.C.E. (2011). Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome, Journal of Human Nutrition and Dietetics, 24 (5), pp. 487–495 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/21615553 (Accessed 20 May 2016).

Tremolaterra, F. Villoria, A. Serra, J. et al. (2006). Intestinal tone and gas motion. Neurogastroenterol Motil, 18, pp. 905-910 [Online]. Available at: http://onlinelibrary.wiley.com/store/10.1111/j.1365-2982.2006.00809.x/asset/j.1365-2982.2006.00809.x.pdf;jsessionid=6FC6103397E5C7068AC38CFF114EC11F.f02t03?v=1&t=ioknfy8r&s=b0ebcd9c47e727045c752e19e4b65dde8cb3658e (Accessed 19 May 2016).

About 1.2 billion pounds of toxic chemicals were released into water and air in the USA in the last year. Less than 10% have had safety evaluations.

 

The most common sources of toxic chemicals are:

 

• Insecticides
• Weed killers
• Solvents
• Cleaning agents
• Plastics
• Carpets, drapes, clothes
• Germicides
• Packaging materials
• Drugs
• Plants
• Food
• Water
• Air
• Industry
• Rodenticides
• Fungicides

 

Studies have shown that mothers exposed to commercial pet shampoos (pyrethrins) are twice as likely to have a child with autism, especially when exposed during the second trimester. Another study has shown pesticide-exposed children (Mexico) to be more aggressive than children living in pesticide-free foothills. Children exposed to organophosphates are twice as likely to develop pervasive developmental disorder (PDD). Mothers exposed to organochlorines are more likely to have shorter pregnancies and children with impaired reflexes.

 

Phthalates are some of the most common sources of toxic chemicals. They are found mainly in plastics, after shave lotions, aspirin, nail polish and nail extenders, cosmetics, shampoo, insecticides, printing inks, pharmaceuticals, toys, makeup, upholstery. They have been accused among others for the decline in testosterone seen in men in the last years, as well as infertility, due to low sperm count and low sperm motility. Elevated blood levels of phthalates have been associated with early puberty in girls, hormone irregularities and children allergies.

 

The list of non-metal toxic chemicals and related symptoms is endless and I don’t mean to scare you! It is, for this reason, better to focus on the means of detoxification.

 

How to Detoxify?

 

Here are some easy ways to avoid toxic chemicals in your everyday life:

 

• Use natural personal care products and cosmetics, like deodorants and moisturizers.
• Use natural eye drops, ear drops and nasal sprays – eliminate products with thimerosal preservative
• Use natural household products and eliminate the ones with heavy odours – use lemon, apple cider vinegar and baking soda to clean all surfaces! You can find great recipes online to make your own.
• Use only pure soap, without antimicrobial agents
• Control dust and moulds
• Eat organic food or grow your own

 

If you feel that you are already exposed to unwanted chemicals, here is some advice to detoxify:

 

• Exercise to develop sweating. Use a towel to remove sweating frequently, as chemicals can be reabsorbed back into the body.
• Use saunas (at the gym) to induce sweating. Ensure sufficient hydration.
• Improve lymphatic flow with regular massages and dry brushing.
• Address potential high homocysteine levels.
• Drink purified, rather than tap water.

 

If you are suffering from unexplained fatigue, headaches, migraines, brain fog, forgetfullness, itching, rashes, acne, PMS or poor digestion, make sure you discuss with your physician or nutritionist the possibility of increased toxicity.

 

 

 

 

 

 

REFERENCES

 

David E. Root, P. (2018). Diagnosis and treatment of patients presenting subclinical signs and symptoms of exposure to chemicals which bioaccumulate in human tissue. [online] Citeseerx.ist.psu.edu. Available at: http://citeseerx.ist.psu.edu/viewdoc/summary?doi=10.1.1.497.4725 [Accessed 13 Apr. 2018].

E A Guillette, I. (2018). An anthropological approach to the evaluation of preschool children exposed to pesticides in Mexico.. [online] PubMed Central (PMC). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1533004/ [Accessed 13 Apr. 2018].

Hauser R, e. (2018). Medications as a source of human exposure to phthalates. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/15121520 [Accessed 13 Apr. 2018].

Roberts, E., English, P., Grether, J., Windham, G. and Somberg, L. (2007). Maternal Residence Near Agricultural Pesticide Applications and Autism Among Children in the California Central Valley. Epidemiology, 18(Suppl), p.S52.

Travison TG, e. (2018). A population-level decline in serum testosterone levels in American men. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/17062768 [Accessed 13 Apr. 2018].

UC Davis Health System, P. (2018). UC Davis MIND Institute study finds association between maternal exposure to agricultural pesticides, autism in offspring. [online] Ucdmc.ucdavis.edu. Available at: https://www.ucdmc.ucdavis.edu/publish/news/newsroom/8978 [Accessed 13 Apr. 2018].

 

The Mediterranean diet (MD) refers to the diet of south European countries, most commonly Italian, Greek, and Spanish. Unfortunately, nowadays the Mediterraneans do not always follow the healthy version of it, however, its original version (as in the 1940’s) has been shown to be one of the healthiest and most balanced diets to follow, as well as delicious!

Did you know that…

The most original version of the MD was in Crete (a southern Greek island), before the 1960’s, when communication with other regions was not easy, so Cretans had to breed their own animals (mainly goat and sheep) and source their own fruit, vegetables and seeds. Whole grains were not easy to process and hence diets were very low in sugar.

Unfortunately, the impact of modernisation and westernisation (in terms of ‘advances’ in food processing and refining methods) has led to modification of the original Mediterranean diet, over the years. Regardless, by understanding and adopting the key principles of the Mediterranean diet (whilst incorporating a more active and less stressful lifestyle), one can still benefit from adopting this effective dietary regime.

 

What is the Mediterranean diet?

The Mediterranean diet emphasises the use of fresh, organic, local and seasonal foods, while it also underlines the importance of cooking from scratch and avoiding anything processed. Foods are locally sourced and organic, to reduce exposure of the individual to environmental and agricultural toxins.

A MD refers to a diet with plenty of fresh, brightly-coloured vegetables and fruits, whole grains, legumes, including beans and lentils, grass-fed organic lean meat (chicken, sheep, goat, rabbit etc), pasture-raised omega 3 eggs and organic dairy (in moderation), wild-caught (oily) fish, nuts, seeds and healthy oils, such as olive oil and flax oil, plenty of herbs, spices and red wine in moderation!

The MD avoids processed and refined foods, “ready meals”, as well as sugar and hydrogenated fats. Honey is the main sweetener used. Red meat is used in moderation and leaner cuts are favoured. The main sources of protein are fish and legumes.

 

Benefits

• Key aspect: anti-inflammatory. Inflammation is strongly linked to autoimmune conditions such as rheumatoid arthritis, psoriasis, inflammatory bowel disease, as well as cardiovascular disease.
• Being very rich in fresh vegetables and fruits, the MD is nutrient dense (vitamins, minerals), high in fibre and antioxidants (phytochemicals).
• The MD rich in omega 3 (oily fish, walnuts, flaxseeds, grass-fed meat, organic eggs and dark green leafy vegetables).
• Foods are low-glycemic, balancing blood sugar and fat levels. In addition, the MD boosts the “good” cholesterol (HDL) and lowers high homocysteine levels.
• The MD has powerful anti-ageing, including prevention of cognitive decline, deterioration of health due to ageing, protection of skin from oxidative damage through the years and prevention of bone loss. The MD promotes longevity.
• A well-balanced Mediterranean diet improves the microbial balance in the gut, which is responsible for overall health, including weight, gut health, brain function and mood.

 

Specific conditions

The MD is unarguably one of the best diets for disease prevention and optimal health. It has been used with great success in a plethora of conditions, including rheumatoid arthritis, psoriasis, hypercholesterolemia, hypertension, cardiovascular disease, Alzheimer’s, Parkinson’s, depression, bipolar disorder, post-traumatic stress disorder, polycystic ovarian syndrome, osteoporosis, liver disease, diabesity (diabetes and obesity), gallstones, fibromyalgia, chronic fatigue syndrome, anaemia, infertility and cancer (breast, colon and prostate).

Mothers that adopt a MD while pregnant and breastfeeding are less likely to have children with allergies and asthma.

Research has shown that a MD diet outperforms statins for heart health.

For diabetes and cardiovascular health, a low-carbohydrate Mediterranean diet has been linked with the best outcomes. A high-fat MD can protect against serious diseases, including heart health and brain disorders. If using mainly olive oil as a fat source, there is no restriction on fat in the MD.

A common southern Mediterranean practice includes adding acidic dressings, such as lemon juice and vinegar, to iron-rich foods to improve iron absorption (anaemia).

NB. People with autoimmune conditions, such as rheumatoid arthritis, or even migraines, may be sensitive to potatoes, tomatoes, eggplants and peppers, emphasised in the Mediterranean diet and should better avoid them.

 

Mediterranean superfoods

• Mastic gum – can calm stomach pain and peptic ulcers.
• Oily fish – such as sardines, anchovies, mackerel and salmon are high in anti-inflammatory omega 3s.
• Red wine and grapes – rich in cancer-fighting and heart strengthening polyphenols.
• Extra virgin olive oil and olives – high in heart-friendly monounsaturated acids (Omega 9).
• Tomatoes – high in lycopene; protect from prostate cancer (especially cooked).
• Honey – nutrient-rich, immune boosting.
• Garlic – Antiviral and antibacterial.
• Lentils/legumes – high in folate, fibre and iron.
• Avocado – anti-inflammatory fats and skin friendly vitamin E.
• Herbs & spices – “multivitamins.”

While many diets have been appeared in the news in the last years, including “diet fads”, the Mediterranean diet remains one of the healthiest and most balanced diets to follow, be it for optimal health, disease prevention or battling against a specific condition.

 

Mediterranean zucchini salad

This recipe is adapted from The Roasted Root.

Ingredients

• 4 small/medium or 2 medium/large zucchini
• 1 cup organic cherry tomatoes, halved
• 1 can artichoke hearts in water, squeezed dry and quartered
• 1⁄2 cup pitted and halved Kalamata olives
• Zest of 1 organic lemon
• 3 Tablespoons garlic flavoured oil
• 3 Tablespoons fresh lemon juice
• 1 Tablespoon white wine vinegar
• Salt and Pepper to taste
• 2 Tablespoons fresh minced parsley
• 1 cup crumbled feta cheese, aged 30 days (optional)

Instructions 


1. Wash the zucchini and peel if desired.

2. Using a spiraliser, process the zucchini into noodles and add to a large bowl.

3. Add the tomatoes, artichoke hearts and olives to the bowl.

4. In a separate small bowl, whisk together the lemon zest, juice, oil and vinegar.

5. Pour the dressing over the salad and mix. Salt and pepper to taste.

6. Top with crumbled feta cheese and parsley and serve.

You can add chicken for a more fulfilling meal.

 

References

Babio N, e. (2018). Mediterranean diet and metabolic syndrome: the evidence. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/19689829 [Accessed 16 Feb. 2018].

LaMotte, S. (2018). Mediterranean style diet may prevent dementia. [online] CNN. Available at: https://edition.cnn.com/2017/07/17/health/mediterranean-style-diet-prevents-dementia/index.html [Accessed 16 Feb. 2018].

Marilyn Glenville. (2018). Reducing the risk of Cancer with dietary changes. [online] Available at: https://www.marilynglenville.com/reducing-the-risk-of-breast-cancer/ [Accessed 16 Feb. 2018].

Moore K, e. (2018). Diet, nutrition and the ageing brain: current evidence and new directions. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/29316987 [Accessed 16 Feb. 2018].

Naturalnewsonline.naturalnewsforwomen.com. (2018). Natural News for Women » Blog Archive » In the News: A Mediterranean diet could prevent asthma in children. [online] Available at: http://naturalnewsonline.naturalnewsforwomen.com/index.php/2007/06/01/in-the-news-a-mediterranean-diet-could-prevent-asthma-in-children/ [Accessed 16 Feb. 2018].

Nhs.uk. (2018). What is a Mediterranean diet? – NHS Choices. [online] Available at: https://www.nhs.uk/Livewell/Goodfood/Pages/what-is-a-Mediterranean-diet.aspx [Accessed 16 Feb. 2018].

Widmer, R., Flammer, A., Lerman, L. and Lerman, A. (2018). The Mediterranean Diet, its Components, and Cardiovascular Disease.

Willett, W., Sacks, F., Trichopoulou, A., Drescher, G., Ferro-Luzzi, A., Helsing, E. and Trichopoulos, D. (2018). Mediterranean diet pyramid: a cultural model for healthy eating.

While the flu season is underway it’s important to take action while it’s still early, to avoid unnecessary colds & flus. Falling sick, very commonly means taking antibiotics, what is often unnecessary as most cold & flus are caused by viruses and not bacteria. When used recklessly they can lead to gut damage, so it’s much preferable to act in advance to boost our immune systems.

 

1. Get the Healthy Bugs In!

The best place to start for the prevention of infections is actually to boost our levels of good bugs! Studies have shown that children who take probiotics with a little vitamin C every day, get fewer coughs and colds. Further research shows that the bacterial strain Lactobacillus rhamnosus GG is effective in reducing the number, severity and duration of respiratory tract infections. So probiotics, including L. rhamnosus GG, may be the best thing to take all winter to prevent coughs and colds.

 

 

2. Avoid Immune-Suppressing Foods 

White sugar, caffeine, alcohol and high-fat food, all have the effect of suppressing the immune system. An excess of high-fat foods can clog up the lymphatic system, limiting the body’s ability to clear infection.

 

Now’s the time to steadily take a break from the above before the festive season begins, to avoid withdrawal effects, and help your body to increase its natural defences.

 

3. Get Those Nutrients In

When it comes to your immune system, there’s no substitute for a good diet!  Vegetables and fruits are the main sources of vitamins and minerals in our diet, so ensure you’re eating a wholesome diet that has a predominance of these, eating as wide a variety as possible to get a range of nutrients. Aim for 5 to 7 portions of veg & fruit per day. Organic is great! Aim for adequate protein with all your meals and snacks.

 

4. Watch Your Lifestyle

Stress is among the major suppressors of our immune systems. Consider meditation, yoga, acupuncture or brisk walks in nature. Take some time for yourself to take a warm bath with Epsom salts, read books or keep a gratefulness journal.  

 

5. Sleep Hygiene

Aim for 7-9 hours of sleep every night. Your body relies on sleep to repair from daily stressors, exercise and exposure to toxins. Chronic sleep deprivation can significantly reduce your immune function.

 

6. Spend Time in Nature

Along with the stress-lowering effects of nature, a Sunday walk in the woods (especially on sunny days) will increase your levels of vitamin D.

Vitamin D enhances the immune system’s ability to recognise pathogens and initiate a response against them especially influenza (which causes the flu), and respiratory tract infections. If you live in a country where exposure to sunlight is very limited during winter, it is essential to supplement vitamin D.

 

7. Get Plenty of Exercise

Exercise boosts your immune system by increasing circulation and relieving stress. Increased circulation allows antibodies to travel throughout the bloodstream faster, making it easier for the immune system to fight off an illness. Exercise also enhances your immune system by relieving stress and slowing the release of stress hormones in the body.

 

8. Don’t Forget Your Fluids

Sufficient hydration is very important for keeping viruses outside your body. We need about 1L of water for every 22kg. If you can’t drink so much water, up your intake with herbal teas (remember coffee, tea and alcohol have a diuretic effect so don’t count towards your water intake). Add some fresh lemon or frozen berries, ginger, spearmint to the water to make it tastier and add some antioxidants to give it a detox effect!

 

9. Wash Your Hands – Clear the Air

Wash your hands frequently and thoroughly, for at least 20 seconds (about how long it takes to sing the ABC’S one time through!). Opt for a natural soap to avoid any nasty chemicals that can be an extra burden to your immune system. Saline rinses with a neti pot can also be helpful during the flu season to keep the respiratory passages clear.  For maximal protection, you can use a negative ion generator in your office or at your desk. This keeps the air more like outdoor air and decreases unwanted particles in the air.

 

10. Supplement With an Immune Booster

Look for a quality supplement that contains high levels of Vitamin A, Zinc, Vitamin D, Vitamin C all in their bioavailable forms (Ask a nutritional expert or your physician). Antioxidants (flavonoids), Elderberry, Echinacea, Beta Glucans, Medicinal Mushrooms, Garlic, Lysine, Olive Leaf, Sage are also amazing anti-virals and immune boosters.

 

What To Do If You Fall Sick?

Rather than fighting the symptoms and reaching for painkillers, support your body naturally by resting and having plenty of fluids and nutrients. Some of the best immune-boosting foods:

 

Natural anti-microbial and anti-inflammatory foods – garlic, ginger, turmeric, sage, coconut oil, freshly squeezed lemon juice with warm water and honey (locally sourced and raw if possible).

Bone broths – use organic chicken carcass or beef bones, add a mixture of vegetables such as carrots, leeks, onions and herbs. Cover with water and gently simmer for a few hours. Strain and drink the broth daily. An ideal meal would be soup with chicken, garlic, onion, ginger, vegetables and some lemon, and orange starchy veg like carrots, sweet potato, squash (rich in beta-carotene).

Vegetable juices – if you have a low appetite, fresh vegetable juices can be a great source of nutrients and antioxidants.

Probiotic foods – sauerkraut, kimchi, miso, natural yoghurt, kefir and kombucha.

Essential fats – avocado, oily fish such as sardines, mackerel and wild salmon, seeds such as flax, chia, and hemp seeds.

Coconut water – for hydration and replenishing electrolyte stores. Drink in moderation.

It’s normal for most people to get a cold once or twice a year, but by keeping up with the basics, the frequency, intensity, and duration of the illness is likely to be less.

 

 

 

 

References

Guarner, F. and Malagelada, J. (2017). Gut flora in health and disease.

González-Gallego, J., García-Mediavilla, M., Sánchez-Campos, S. and Tuñón, M. (2017). Fruit polyphenols, immunity and inflammation.

 Borek, C. (2017). Antioxidant Health Effects of Aged Garlic Extract. [online] Jn.nutrition.org. Available at: http://jn.nutrition.org/content/131/3/1010S.short [Accessed 17 Nov. 2017].

Cooper, E. and Ma, M. (2017). Understanding nutrition and immunity in disease management.

Clua, P., Kanmani, P., Zelaya, H., Tada, A., Kober, A., Salva, S., Alvarez, S., Kitazawa, H. and Villena, J. (2017). Peptidoglycan from Immunobiotic Lactobacillus rhamnosus Improves Resistance of Infant Mice to Respiratory Syncytial Viral Infection and Secondary Pneumococcal Pneumonia.

Zelaya, H., Alvarez, S., Kitazawa, H. and Villena, J. (2017). Respiratory Antiviral Immunity and Immunobiotics: Beneficial Effects on Inflammation-Coagulation Interaction during Influenza Virus Infection.

Y, Y. (2017). Gut Microbiota in Health and Disease. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/29136611 [Accessed 17 Nov. 2017].

S, C. (2017). Vitamin C and Immune Function. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/29099763 [Accessed 17 Nov. 2017].

Wintergerst ES, e. (2017). Contribution of selected vitamins and trace elements to immune function. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/17726308 [Accessed 17 Nov. 2017].

Martel J, e. (2017). Immunomodulatory Properties of Plants and Mushrooms. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28863984 [Accessed 17 Nov. 2017].

Pan MH, e. (2017). Effects of water extract of Curcuma longa (L.) roots on immunity and telomerase function. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28889732 [Accessed 17 Nov. 2017].

 

 

 

 

 

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It is very common to think that heartburn is caused by excessive acids going out from your stomach and into your oesophagus, causing this burning feeling, often accompanied by pain and irritation. You may be very surprised to learn that in the majority of cases reflux is caused by low rather than excess gastric acid (Hypochlorhydria). Imagine taking antacids to manage heartburn when you are already producing less acid!

 

Other parameters that should be researched in order to identify the underlying cause of your heartburn is:

 

1. Rule out a hiatal hernia. The hiatus is an opening in the diaphragm — the muscular wall separating the chest cavity from the abdomen. Normally, the esophagus(food pipe) goes through the hiatus and attaches to the stomach. In a hiatal hernia(also called hiatus hernia) the stomach bulges up into the chest through that opening.

 

Hiatal hernia can be ruled out by endoscopy, reflex or muscle testing.

 

2. Check for Food Sensitivities/ Intolerances, gluten and/or lactose intolerance. Can be done through a blood test (IgG Antibodies) or through a food elimination protocol (you may want to ask for the help of a Naturopath/ Nutritional Therapist).

 

3. Test for Small Intestine Bacterial Overgrowth. In SIBO gut bacteria translocate from the large to the small intestine causing a range of digestive symptoms, including bloating, change in bowel motility, flatulence, fatigue, pain or may be totally asymptomatic.

 

A Lactulose Breath test can be ordered through your practitioner.

 

4. Test your pancreatic function. The exocrine glands of your pancreas secrete a number of digestive juices that contain enzymes that help break down food, to absorb and digest it properly. Many people have a lower number of digestive enzymes due to many different factors, including stress, rapid eating, overconsumption of food, constant snacking etc.

 

A comprehensive digestive stool test can help you rule out pancreatic digestive insufficiency. Talk to your practitioner about             it. Low stool chymotrypsin or elastase will indicate low pancreatic enzymes.

 

 

5. If you suspect more serious disease you should discuss with your GP the possibility of having an endoscopy.

 

 

The simplest way to manage heartburn is to avoid certain foods, chemicals, and habits that aggravate the problem (but that are not necessarily the trigger, rather mediators).

Cut out the CRAP !

C:

• Coffee
• Cigarettes
• Chocolate

 

R:

• Refined carbohydrates (white flour, white sugar etc)
• Rapid eating
• Rx (Medical Drugs eg Antihypertensives, Muscle relaxants)

 

A:

• Acid foods (eg tomatoes. Lemons become alkaline in your body! However some people may still find them problematic).
• Alcohol
• Allergic foods

 

P:

• Pop soda
• Peppermint
• Packin’ in food at bedtime
• Progesterone (Medication or Excess production)

Here is a more extensive list of medications that can cause reflux by relaxing the oesophageal sphincter (between your stomach and your oesophagus):

• Progesterone
• Calcium channel blockers
• Alpha adrenergic antagonists
• Beta adrenergic agonists
• Menthol
• Anticholinergics

 

 

Having talked about low stomach acid, you might imagine that it is not always wise to gulp down the one antacid tablet after the other without thinking a moment to think what is the reason behind your symptoms. Further blocking the production of stomach acid when it is already low, will only add to your problem. There are many natural alternatives that can work on the deeper cause of your problem. Talk to your practitioner in order to find out together what is the reason of your suffering, before starting any medical or supplemental protocol.

 

 

 

 

 

 

 

 

The Diet Industry Myth

The Sugar Conspiracy

In the last three decades, dietary guidelines have instructed us to eat “low-fat” diets. Media and the diet industry have been continuously associating “low-fat” products to lower body fat. We have been told that in order to improve our health and especially heart health we need to reduce the amount of saturated fats in our diets. This means cutting down the amount of full-fat dairy food and red meat. However, have you ever heard that “low-fat” equals “higher-carb”? When fat is removed from a product, for example a yoghurt dessert, sugar is added in order for customers to continue enjoying the taste and texture. Not to mention the processing procedure.

Higher carbohydrate content, and especially processed and refined carbohydrates, means that food is digested quicker, what results in rapid increase in blood sugar, and hence insulin – the hormone that transports and stores energy in the cells, and inhibits the breakdown of fats in the adipocytes (fat cells).

In the UK, 1 billion is spent yearly in low fat products including “diet drinks” and “low fat”, “low calorie” products. You need to be cynical, because the last thing the diet industry wants you is to succeed. They want you to jump from one program to another and from one “diet” product to the next one. Not only these products do not help towards weight loss, but they can do harm. Think about all these processed sugars and trans-fats that are artificially added in order to be able to call a product “light”.

Good Fats Vs Bad Fats

We now know that this fat fable isn’t true. Low fat or low calorie does not equal fat loss. Our bodies are much more complex that this. Fat metabolism, storage and utilization depends on a complex system of hormones. We actually do need fats in order to create those hormones. We also need it in order to maintain healthy cell membranes, have cognitive health and optimal neurological function, as well as stable emotional health. Did you know that your brain is made up of at least 60% fat? Fat is actually needed for every single process in your body.

However, we should distinguish between beneficial and harmful fats. For example, essential-fatty acids (essential: not manufactured in our body, hence need to be obtained through diet), have multiple health benefits: lower total cholesterol and LDL, increase HDL, protect against cardiovascular disease, anti-inflammatory, anti-oxidant, promote brain health and protect against Alzheimer’s, decrease insulin resistance and protect against diabetes,  improve mood and protect against depression, aid in weight loss and protect against obesity, to name just a few. Fats also help us to absorb fat-soluble vitamins (A, D, E and K), what means that following a low fat diet can have dramatic effects on your immunity and bone density.

Omega-3 fats (essential fats) can be found in oily fish (sardines, mackerel, anchovies, salmon, herring), flaxseeds and flaxseed oil, walnuts, chia seeds, green leafy vegetables and grass-fed animal produce. Nuts and seeds, avocado, olives, olive oil are some other excellent sources of good fats.

According to multiple studies, the commonly blamed saturated fats, do provide certain health benefits when consumed in moderation. There is now satisfying amount of evidence that saturated fats are not the underlying cause of cardiovascular disease, rather is inflammation and oxidation of fat in arteries. No need to mention that oxidative and inflammatory stress is caused, among others,  by excessive sugars, refined and processed carbohydrates, modified and trans fats, including vegetable oils, very commonly added in products advertised as “light” or “low sugar”. Replacing saturated fats with carbohydrates has an adverse effect on blood lipids (cholesterol T, LDL, HDL, apoA1 and apoB), as has been shown by multiple studies.

Some good sources of saturated fats are organic eggs from grass-fed chicken, grass-fed meat, coconut and coconut oil, organic grass-fed butter, ghee (clarified butter) and dark chocolate (aim for 100% cacao!).

So the next time you come across a product labelled as “low fat” in the supermarket, take a second to consider whether you really need that product!

References

Eraky SM, e. (2017). Modulating effects of omega-3 fatty acids and pioglitazone combination on insulin resistance through toll-like receptor 4 in type 2 diabetes mellitus. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28716464

Liu, A., Ford, N., Hu, F., Zelman, K., Mozaffarian, D. and Kris-Etherton, P. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion.

Liu HQ, e. (2017). A high ratio of dietary n-3/n-6 polyunsaturated fatty acids improves obesity-linked inflammation and insulin resistance through suppressing activat… – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24074743

Niazi ZR, e. (2017). EPA:DHA 6:1 prevents angiotensin II-induced hypertension and endothelial dysfunction in rats: role of NADPH oxidase- and COX-derived oxidative stress. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28878301

Sacks FM, e. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28620111

Schainfeld, RM. (2017). Peripheral Arterial Disease – Diagnosis and Treatment: A Systematic Review – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28876730

Fatigue has become the epidemic of the 21st century. In my clinic I encounter tiredness and exhaustion almost on a daily basis.  Some patients don’t wake up feeling refreshed and need cups of coffee to get going. Others get afternoon dips and crave sugar to keep going. Others can’t understand why they have been gaining weight, especially around the middle. Others, get a surge of energy in the evening, besides feeling tired all day, and struggle to go to bed on time.

This is not normal, as many people think, and should not be part of your everyday routine.

Take the quiz below, to find out if you are suffering from Adrenal Exhaustion.

Identify any symptoms you have been experiencing in the last year:

	None	Mild	Moderate	Severe
I have difficulty falling asleep
I can’t stay asleep
I don’t wake up feeling refreshed
I feel sleepy in the afternoon, or after lunch
I feel tired all the time
I have gained weight recently, especially in the trunk
My memory is getting worse
I can’t focus; I have brain fog
I crave sweets and carbs
I crave salty foods
When I am tired I reach for sugary/fatty foods for energy
I need coffee/ tea to get me going through the day
I can become easily irritable or angry
I can’t handle pressure like I used to
I have acne
My hair is thinning/ falling
I get frequent colds & flus
I have low libido
My menstrual cycle is irregular (women only)
I am intolerant to cold or temperature changes
I don’t have the same enthusiasm for life as I used to
I get dizzy from sitting to standing
I frequently fall asleep in the cinema/ while watching TV or when reading a book
I feel drained rather than energised after exercise
I often need a nap to keep going through the day
I feel like I have lost my vitality
It takes me a long time to recover from the gym
I feel more anxious than I used to
I am not as productive in work as I used to be
I feel very irritable if I go for long time without food
I feel like a need some alcohol to unwind in the evening
I have a sudden surge of energy in the evening
My blood pressure is low

Now add up your symptoms to calculate your score: 0 points for “none”, 1 point for “mild”, 2 points for “moderate” and 3 points for “severe”.

Interpretation of Results:

0-8 points: Congrats! Your adrenals and hormones are at a good level. You know how to deal with stressful situations. Make sure you follow a good diet, exercise routine and lifestyle to continue enjoying vibrant health.

9-17 points: Your adrenals are mildly overworking. You are wired most of the time. You have recently started experiencing some mild changes in your stamina or mood, or you may still not feel any difference. You should start taking action before your symptoms progress.

18-25 points: Your adrenals have been moderately affected. You have been over exhausting yourself, and it has started taking a toll in your life. You should start prioritising and taking action to restore adrenal function.

26 points or more: You are most probably suffering from adrenal fatigue/exhaustion. You either feel tired but wired, or constantly tired. You need to take dietary and lifestyle action to heal your adrenals. A supplement programme is necessary in order to restore adrenal health. A good practitioner can help you see significant improvement in 1 month and you can recover completely in 3-6 months. 

*Please note that this test is just preliminary, and under no circumstances should it be used for self-diagnosis. If you have any medical concerns, please seek advice from your medical GP first.

What are the adrenal glands?

Your adrenal glands are small organs that sit on top of our kidneys. They are in charge of secreting many of your vital hormones: mineralocorticoid like aldosterone to regulate your blood pressure, sex hormones (steroids) like testosterone and DHEA, the anti-ageing hormone, catecholamines like adrenaline, and glucocorticoid like cortisol, your main energy hormone.

In the Paleolithic era a ‘fight or flight’ response, when danger was encountered, was necessary for survival. During such a response cortisol and adrenaline rise to mobilise you away from the stressor. After the danger has passed, the two hormone levels can get back to normal quite quickly. Throughout time, however, our bodies have evolved to go through a constant “fight or flight” mode, given everyday life stressors. As you might expect cortisol levels, in a good scenario, are constantly high. Constant secretion of cortisol can exhaust your adrenal glands and make your cells resistant to cortisol, what can long term result in chronic low cortisol levels. That is when we can talk about Adrenal Fatigue. Some people, however, stay for years in stage 1 of adrenal fatigue (high cortisol, constantly wired and overexerting themselves) and is only when they start feeling less energetic that they realise there may be a problem. Sometimes this is too late and healing may take much longer.

So what is adrenal fatigue?

Cortisol is neither bad or good — it just is. The problem arises when there is an imbalance of cortisol.

In a healthy individual, cortisol reaches its highest in the morning, after waking up and slowly falls as the day passes, to reach its lowest prior to sleep. Melatonin, your “sleep” hormone, is inversely proportional to cortisol. So when cortisol is high, melatonin is low and vice versa.

Adrenal fatigue happens when there’s an imbalance in this cortisol diurnal rhythm: Cortisol is high when it should be low, low when it should be high, or always high or always low. There are many patterns that I see, with the most common being very high cortisol throughout the day (people that overdrive themselves and never take a break or do not deal with stress), low cortisol throughout the day and a spike prior to sleep (in people that wake up unrefreshed but have trouble falling asleep), low throughout the day (in adrenal exhaustion, encountered in people that feel tired all the time and it usually happens when they have been pushing themselves too hard for years).

What causes adrenal fatigue?

Our modern city lives, with their many ongoing stressors. Unlike acute stress, for which we’re biologically hardwired, chronic stress turns on the fight-or-flight response without any rest.

Some examples are:

• emotional/ mental stress
• excessive exercise
• sleeping less than 6-8 hours per day
• processed diets, refined sugar
• food intolerance
• suboptimal digestion
• dysbiosis (unbalanced microbiome)
• “leaky gut”
• toxin overload / suboptimal detoxification
• autoimmune conditions

 

 

Where should you start with?

1.Consider having Laboratory Testing.

There are plenty of Functional Labs that you can ask for a Comprehensive Adrenal Stress Profile (saliva or urine test). The results should be interpreted by a qualified practitioner.

 2.Nutrition & Lifestyle

If you don’t have the budget for a Adrenal Stress Index test right now, you can still start nourishing your adrenals through nutrition, lifestyle changes and quality supplementation, with the help of your physician.

Consider a 15 min free phone consultation to see if naturopathic medicine might be right for you.

Our life lengths are dictated by telomeres, which are tiny sequences at the end of each of our chromosomes, ie our DNA molecules. Each time our cells divide, each telomere slightly decreases in length. When the telomere gets used up, DNA can no longer replicate and the cell dies. That is the normal cell and hence, life cycle. In the cellular level, ageing means telomeres becoming shorter and shorter. Unfortunately it is not only biological ageing that is linked to telomere activity. The quick rising of the so-called “21st century” diseases, ie widespread chronic conditions and illnesses, are also associated with shorter telomeres. 

Is there anything that we can do to slow this process? Can we intervene in DNA length? And if so, what would the benefits be? 

Top 10 Health Benefits of Keeping our Telomeres Longer: 

1. Brain Health: Longer telome reshave been associated with slower cognitive decline, hence sharper memory. 
2. Cardiovascular Health: Telomere activity has been associated with a stronger heart and decreased numbers of cardiovascular disease. 
3. Happy Healthy Life: Depression has been linked to cellular ageing, in multiple studies.
4. Fitness and Weight Management: Studies in obese children have shown 24% shorter telomeres as compared to non-obese. 
5. Sleep Hygiene: Studies in patients with sleep apnoea have shown shorter telomeres as compared to the control group.
6. Blood Sugar Control: Studies in diabetic and pre-diabetic people have repeatedly shown shorter telomeres. Longer telomere length means less chances of getting diabetes and less complications in diabetics.
7. Immunity: The longer your telomeres are the less prone your are to seasonal colds & flus, as well as developing autoimmunity.
8. Oral Health: As inflammation increases with shorter telomeres, we now know that gum health and strong teeth are linked to cellular ageing, among others. 
9. Musculoskeletal Health: Joint health is also linked to healthy telomere size. Studies have shown that telomeres shorten faster in rheumatoidis arthritis patients.
10. Anti-ageing: Studies in twins have concluded that bright youthful skin is strongly linked to telomere activity.
11. So is there a way to intervene to our biological clocks?   

Yes! Science has revealed many ways in which we can slow down the process of telomere ageing:

Step 1. Keep your Homocysteine at bay: The amino acid that is linked to hearth health. If your level is not in the optimal range, following GP or functional testing, you should take action. Methylated Vitamin B12 and folate, Vitamin B6, Vitamin B2 nad TMG are the supplements I use with my patients to lower homocysteine levels. Please contact your physician/ practitioner for dosages and formulas. 

Step 2. Daily Vitamic C: This powerful antioxidant can decelerate DNA shortening by 50%. Buffered formulas are preferable. Aim for at least 2g per day.

Step 3: Eat your rainbow! Brightly-coloured vegetables are packed with antioxidants and phytochemicals that help to stabilise telomere length. Beta-carotene, in particular, has been shown to have the biggest benefit among other antioxidants. Beta-carotene is found in green, yellow, orange and red vegetables, such as squash, pumpkin, sweet potatoes, carrots, green leafy vegetables, mango, apricots, bell peppers etc. Make sure you eat a colourful diet every day, as opposed to beige (pasta, bread, white rice). In contrast to the popular “5-a-day” myth, your daily fruit and vegetable intake should be no less than 7-9 portions.

Taking care of your diet and choosing quality nutritional supplements, when needed, you can slow down cellular ageing, and improve health and vitality. Cellular ageing should not necessarily match your biological age and should definitely not exceed it!

References 

Anon, (2017). Vitamin C, Aging and Alzheimer’s Disease.

Batsis JA, e. (2017). Association of adiposity, telomere length and mortality: Data from the NHANES 1999-2002. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28816228 [Accessed 30 Aug. 2017].

Dan J, e. (2017). Zscan4 Inhibits Maintenance DNA Methylation to Facilitate Telomere Elongation in Mouse Embryonic Stem Cells. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28834755 [Accessed 30 Aug. 2017].

Hägg, S., Zhan, Y., Karlsson, R., Gerritsen, L., Ploner, A., van der Lee, S., Broer, L., Deelen, J., Marioni, R., Wong, A., Lundquist, A., Zhu, G., Hansell, N., Sillanpää, E., Fedko, I., Amin, N., Beekman, M., de Craen, A., Degerman, S., Harris, S., Kan, K., Martin-Ruiz, C., Montgomery, G., Adolfsson, A., Reynolds, C., Samani, N., Suchiman, H., Viljanen, A., von Zglinicki, T., Wright, M., Hottenga, J., Boomsma, D., Rantanen, T., Kaprio, J., Nyholt, D., Martin, N., Nyberg, L., Adolfsson, R., Kuh, D., Starr, J., Deary, I., Slagboom, P., van Duijn, C., Codd, V. and Pedersen, N. (2017). Short telomere length is associated with impaired cognitive performance in European ancestry cohorts.

Liu JJ, e. (2017). Stress, depressive status and telomere length: Does social interaction and coping strategy play a mediating role? – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28704801 [Accessed 30 Aug. 2017].

Mazidi M, e. (2017). Mineral and vitamin consumption and telomere length among adults in the United States. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28150689 [Accessed 30 Aug. 2017].

Polonis K, e. (2017). Moderate-to-Severe Obstructive Sleep Apnea Is Associated with Telomere Lengthening. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28822964 [Accessed 30 Aug. 2017].

SC, L. (2017). Association between shortened telomere length and rheumatoid arthritis : A meta-analysis. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/27644953 [Accessed 30 Aug. 2017].

Shin, C. and Baik, I. (2017). Leukocyte Telomere Length is Associated With Serum Vitamin B12and Homocysteine Levels in Older Adults With the Presence of Systemic Inflammation.

Over 650 scientific publications suggest Broccoli Sprouts to have the highest antioxidant effect in human cells based on a number of protective compounds. They contain 10 to 100 times more enzymes than fruits and vegetables when eaten within the first seven days of being sprouted.

Broccoli sprouts come from sprouting broccoli seeds. They can be found ready at any health food shop or made at home.

The two compounds in broccoli and particularly broccoli sprouts that have the most protective effect against oxidative damage are glucoraphanin and sulforaphane, collectively called glucosinolates.
Sulforaphane is responsible for many of the benefits of broccoli sprouts:

• Supports cell health throughout your body
• Supports your body’s detoxification processes
• Helps protect cells, tissues and DNA from free radical oxidative damage
• Supports healthy normal cholesterol levels
• Supports gut health and a healthy gut microbial balance
• Supports healthy joint cartilage and comfortable movement
• Supports bladder health
• Supports prostate health

The role of antioxidants is to scavenge free radicals produced by our cells on a daily basis. Free radicals are unstable molecules that can damage the cells in your body. They often occur as the result of normal metabolic processes – when your body uses oxygen, it creates free radicals as a by-product, which may cause damage to the cells of the body. However free radicals are also produced due to daily stressors, like physical stress/exercise, emotional/mental stress, fried foods, processed foods, sugar, alcohol, tobacco smoke, pesticides, air pollutants.

What make this two antioxidant compounds stand out is their long life-span. While most antioxidants our body have very short lifespans, these potent antioxidants have the ability to recycle and actively scavenge free radicals in your cells for up to three days.

 

Why broccoli sprouts and not broccoli? 

First of all, you need to eat about 1kg of broccoli a week to get significant amounts of sulforaphane!

Broccoli sprouts are far more nutrient dense than whole broccoli. After three days of sprouting, broccoli sprouts contain 10 to 100 times the amount of precursor glucoraphanin.

Another potential disadvantage with regular broccoli is that typical handling and preparation can destroy many of the unstable beneficial nutrients:

• Broccoli can lose 80 percent of its precursor glucoraphanin just 10 days after harvest
• Broccoli cut into florets loses its precursors twice as fast as whole head broccoli
• Steaming broccoli longer than five minutes can destroy its myrosinase (precursor to sulforaphane)
• Boiling or microwaving broccoli longer than 30 to 60 seconds destroys most of its myrosinase
• High-temperature blanching and subsequent freezing may destroy broccoli’ s myrosinase

 

 The role of dietary antioxidants in Broccoli sprouts as functional foods in the management of human diseases

• Sulforaphane improves the liver’s ability to detoxify (Phase II detoxification) carcinogens and other toxic compounds. Sulphoraphane also kills cancer stem cells which slows tumour growth.
• Sulphoraphane has anti-diabetic and anti-microbial properties.
• Support for healthy ageing, by facilitating the defence of normal cellular function against external threats to health that are encountered every day.
• Sulforaphane is the most potent activator of the cellular ‘switch’ Nrf2, described as the ‘master regulator’ of cell defences,responsible prevention and treatment of many common diseases.
• One of the most promising and remarkable studies involving sulforaphane revealed its potential in treating Autism Spectrum Disorder (ASD); Suplphorafane ‘protects aerobic cells against oxidative stress, inflammation, and DNA-damage’.
• Sulforaphane has shown to reverse damage to blood vessels by addressing endothelial dysfunction which can lead to calcification of the smooth muscle lining blood vessels and formation of arterial plaque in the heart and vessels.
• Improve gut health: Sulforaphanes been shown to destroy the H. Pylori bacterium, at the same time controlling inflammation in -the stomach lining.

Practical Tips

Here are a few serving ideas to help you enjoy the protective benefits of broccoli sprouts:

• Sprinkle tossed green salads with a mix of alfalfa and broccoli sprouts.
• Instead of just lettuce, onion and tomato, add a layer of broccoli sprouts to veg gie burgers, sandwiches and burritos.

 

References

“5 Amazing Health Benefits Of Broccoli Sprouts – Cell Logic”. Cell Logic. N.p., 2017. Web. 9 Mar. 2017.

A, Yanaka. “Role Of Sulforaphane In Protection Of Gastrointestinal Tract Against H.Pylori- And NSAID-Induced Oxidative Stress. – Pubmed – NCBI”. Ncbi.nlm.nih.gov. N.p., 2017. Web. 9 Mar. 2017.

AW, Singh. “Sulforaphane Treatment Of Young Men With Autism Spectrum Disorder. – Pubmed – NCBI”. Ncbi.nlm.nih.gov. N.p., 2017. Web. 9 Mar. 2017.

“Broccoli Sprouts Help Detoxify Environmental Pollutants”. Mercola.com. N.p., 2017. Web. 9 Mar. 2017.

“Broccoli Sprouts, Packed With Cancer-Protective Compounds”. Whfoods.com. N.p., 2017. Web. 9 Mar. 2017.

“Fermented Broccoli Sprouts: Your Healthy Broccoli Supplement”. Mercola.com. N.p., 2017. Web. 9 Mar. 2017.

Ferruzza, Simonetta et al. “Nutraceutical Improvement Increases The Protective Activity Of Broccoli Sprout Juice In A Human Intestinal Cell Model Of Gut Inflammation”. N.p., 2017. Print.

Lobo, V et al. “Free Radicals, Antioxidants And Functional Foods: Impact On Human Health”. N.p., 2017. Print.

Okada, Mizue and Yoshinori Okada. “Potential Properties Of Plant Sprout Extracts On Amyloidβ”. N.p., 2017. Print.

Singh, K. et al. “Sulforaphane Treatment Of Autism Spectrum Disorder (ASD)”. N.p., 2017. Print.

Wise RA, et al. “Lack Of Effect Of Oral Sulforaphane Administration On Nrf2 Expression In COPD: A Randomized, Double-Blind, Placebo Controlled Trial. – Pubmed – NCBI”. Ncbi.nlm.nih.gov. N.p., 2017. Web. 9 Mar. 2017.

There are many variables involved in how long you live, but by following a healthy lifestyle, staying active and eating a nutrient-packed diet, you can help slow the ageing process and perhaps even stave off age-related diseases, including osteoporosis, diabetes and heart disease.

Start right now by avoiding foods that accelerate the ageing process: sugar and artificial sugar, inflammatory foods such as gluten, trans fats and hydrogenated oils and alcohol.

In order for the human body to stay young it needs 1) increased amounts of healthy fats,  2) antioxidants and 3) collagen, 4) the right nutrients for the body to produce more stem cells and 5) lower levels of inflammation. The following foods satisfy all of these variables:

1.Figs contain large amounts of anti-ageing flavonoids, which are antioxidant compound mostly found in the skin of the fruit, while its seeds are full of healthy omega 3 fats. However, the biggest benefit of figs lies in a proteolytic enzyme called ficin, which decreases inflammation levels and supports anti-ageing processes. Consume figs fresh, if they are in season, or dried. Pomegranates contain similar antioxidants and flavonoids, which support anti-ageing processes.

2. Collagen protein can be found as a powdered supplement. Consume collagen or bone broth powdered protein on a daily basis, added to smoothies or water. Collagen is an extremely elastic protein. As such, it can fulfil its function of maintaining the elasticity of the skin. The constant repair of collagen structures favours the maintenance of the skin’s shine and softness, preventing the formation of furrows that lead to wrinkles. Wrinkles are the result of the body not producing as much collagen as it used to. Collagen helps support toneness and firmness in the whole body.

3. Chaga and Reishi mushroom: Chaga is a medicinal Chinese mushroom. Reishi is prized in Chinese medicine as being the mushroom of immortality. Reishi and Chaga work as adaptogens, to help reduce stress in the body. They also support stem cell production, i.e. undifferentiated cells which are capable of giving rise to indefinitely more cells of the same type. In addition, both types of mushroom help the body to produce more collagen. Drink Chaga tea daily or supplement with Reishi mushroom, or alternate between both to maximise the anti-ageing effect.

4. Salmon contains fat-soluble antioxidants that help protect the body from ageing, called astaxanthins, which give salmon its bright orange/pink colour. Astaxanthin is the most powerful carotenoid antioxidant. The human body needs both water-soluble and fat-soluble antioxidants in order to stay young and healthy. Examples of water soluble antioxidants are flavonoids, found in fruit, and vitamin C. Some examples of fat soluble antioxidants are cinnamon, turmerone in turmeric oil and astaxanthin. Salmon is also high in omega 3 fatty acids: EPA and DHA. Our skin is made primarily by fat and needs healthy fats from the diet in order to stay firm and hydrated. Omega 3 types of fat are the most clinically studied fats that have been shown to increase the lifespan and fight disease. Include an omega 3-rich source in your diet on a daily basis (salmon, flaxseeds, chia seeds, walnuts, dark green leafy vegetables).

5. Berries (blueberries, blackberries, raspberries). Raspberries contain ellagic acid, a natural phenol antioxidant, which fights skin cancer and helps the skin look young. Blueberries have even stronger anti-ageing properties. They contain bioflavonoids and resveratrol (the same antioxidant found in grape skin), making them one of the ultimate superfoods. Organic varieties contain three times more antioxidants.

6. Turmeric owes its anti-ageing properties to two of its compounds: curcumin, and turmerone. Curcumin is one of the top selling supplements in the world, due to its strong anti-inflammatory effects. Turmerone can be found in turmeric essential oil. It increases stem cell production and tissue regeneration, whereas curcumin reduces inflammation and fights cancer. Turmeric powder contains both compounds, while turmeric oil has more turmerone. Add turmeric to your homemade burgers, hummus, salads, stir-fries.

7. Bone broth: You can make your own bone broth easily in a slow cooker by using any type of bones you like (turkey, chicken, beef etc). Alternatively you can buy ready-made bone broth or powdered in the form of a supplement. Bone broth is the number one source of collagen. Collagen exists in different with type I and III possessing the most important anti-ageing effects, followed by II, VI and X. Ideally collagen should come from bone broth in order to contain as many different types as possible. Bone broth is also very rich in hyaluronic acid, glucosamine, chondroitin and potassium, all of which work towards toning and firming the body. Tip: when making bone broth do not throw the fat that sets up on the top of the broth (see Animal fats below).

8. Maca root is known in special areas of Asia as an instant toner and energy booster. Maca helps reduce stress by lowering cortisol levels, hence reducing the ageing effects of stress on the body. It works great both as a powder or a food. Ashwagandha, Holy basil and Rhodiola promote similar effects.

9. Avocado is a great source of healthy fats and minerals, mainly magnesium and potassium that can balance excessive amount of sodium. Nowadays we tend to get more sodium from our diets, what causes fluid retention, which can be inflammatory and lead to less toned skin.  An avocado a day keeps the dermatologist away!

10. Animal fats: You might be surprised but animal fats, in small amounts can aid the anti-ageing process. Chicken and beef fat has the exact same ratios of fat as found in human skin, hence can work as ultimate body moisturisers. However, be sure that you consume grass-fed organically grown produce. Animals should not be fed on grains, GMO corn or soy. What animals eat changes the fatty acid ratio in their body, namely increasing the 6 to 3 ratio, which can be very inflammatory both to the animals and our bodies. Grass-fed animals have higher amounts of healthy fats, such as CLA, healthy saturated fats and omega 3s. You are what you eat, what they ate!

Except from Chaga and Maca root, the rest of the anti-ageing foods are very common and easy find. You can  easily implement most of them daily in your diet by having a smoothie for breakfast with one cup of organic blueberries (fresh or frozen), one scoop of collagen protein and/or one scoop of powdered bone broth protein, a bit of cinnamon, coconut milk and maca powder, as well as a Reishi tea. For lunch you can have a big superfood salad with salmon, preferably wild, avocado and turmeric.

References

Aggarwal, B.B., Gupta, S.C. and Sung, B. (2013) ‘Curcumin: An orally bioavailable blocker of TNF and other pro-inflammatory biomarkers’, 169(8).

Daley, C.A., Abbott, A., Doyle, P.S., Nader, G.A. and Larson, S. (2010) ‘A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef’, 9.

Dangarembizi, R., Erlwanger, K.H., Moyo, D. and Chivandi, E. (2012) ‘Phytochemistry, pharmacology and Ethnomedicinal uses of ficus Thonningii (Blume Moraceae): A review’, 10(2).

De Luca, C., Mikhal’chik, E.V., Suprun, M.V., Papacharalambous, M., Truhanov, A.I. and Korkina, L.G. (2016) ‘Skin Antiageing and systemic Redox effects of Supplementation with Marine Collagen peptides and plant-derived Antioxidants: A single-blind case-control clinical study’, 2016.

Dose, J., Matsugo, S., Yokokawa, H., Koshida, Y., Okazaki, S., Seidel, U., Eggersdorfer, M., Rimbach, G. and Esatbeyoglu, T. (2016) ‘Free radical scavenging and cellular Antioxidant properties of Astaxanthin’, 17(1).

DrAxe (2017) How to naturally slow aging… 15 secrets. Available at: https://draxe.com/how-to-naturally-slow-aging/ (Accessed: 23 January 2017).

Dreher, M.L. and Davenport, A.J. (2013) ‘Hass avocado composition and potential health effects’, 53(7).

Grienke, U., Kaserer, T., Pfluger, F., Mair, C.E., Langer, T., Schuster, D. and Rollinger, J.M. (2014) ‘Accessing biological actions of Ganoderma secondary metabolites by in silico profiling’, 114.

Grochowski, D., Paduch, R., Wiater, A., Dudek, A., Pleszczyńska, M., Tomczykowa, M., Granica, S., Polak, P. and Tomczyk, M. (2017) ‘In Vitro Antiproliferative and Antioxidant effects of extracts from Rubus caesius leaves and their quality evaluation’, Evidence-based complementary and alternative medicine : eCAM., 2016.

Hidalgo, G. and Almajano, M. (2017) ‘Red fruits: Extraction of Antioxidants, phenolic content, and radical scavenging determination: A review’, Antioxidants (Basel, Switzerland)., 6(1).

Hucklenbroich, J., Klein, R., Neumaier, B., Graf, R., Fink, G.R., Schroeter, M. and Rueger, M.A. (2014) ‘Aromatic-turmerone induces neural stem cell proliferation in vitro and in vivo’, 5(4).

Meissner, H.O., Mscisz, A., Reich-Bilinska, H., Mrozikiewicz, P., Bobkiewicz-Kozlowska, T., Kedzia, B., Lowicka, A. and Barchia, I. (2006) ‘Hormone-balancing effect of Pre-Gelatinized organic Maca (Lepidium peruvianum Chacon): (III) clinical responses of early-postmenopausal women to Maca in double blind, randomized, placebo-controlled, crossover configuration, outpatient study’, 2(4).

Mohammadzadeh, E., Nikravesh, M.R., Jalali, M., Fazel, A., Ebrahimi, V. and Ebrahimzadeh-bideskan, A.R. (2014) ‘Immunohistochemical study of type III collagen expression during pre and post-natal rat skin morphogenesis’, 17(3).

Nakajima, Y., Nishida, H., Nakamura, Y. and Konishi, T. (2009) ‘Prevention of hydrogen peroxide-induced oxidative stress in PC12 cells by 3, 4-dihydroxybenzalacetone isolated from chaga (Inonotus obliquus (persoon) Pilat)’, Free radical biology & medicine., 47(8), pp. 1154–61.

Do you need to improve your health habits after the many festive indulgences? Here’s a tip! Detoxification is a biochemical process that occurs within every cell in our body and in multiple organs on a continual basis, not just during the quick-fix diets or by removing specific food groups. It should be a part of your daily routine and an integral part of life, 365 days a year rather than a post-christmas habit!

Today’s world with the increasing total toxic burden makes detoxification less optimal, but at the same time of higher need. Alcohol, drugs, medications, pesticides, food contaminants, and environmental pollution to name a few of the external toxic hazards that we come across daily. Did you know that we also produce internal toxins? Dysbiosis (bad gut bugs), free radicals (due to ageing, breathing, exercising..), sugar toxicity, maldigestion, stress also pose a risk to our health.

Common signs and symptoms of suboptimal detoxification include but are not restricted to:

• Halitosis
• Bitter taste
• Bloating
• Intolerance to fatty foods
• Constipation/diarrhea
• Tender swollen liver
• Food allergies
• Skin issues
• Asthma
• Stress
• Premenstrual Syndrome (PMS)
• Infertility
• Inability to lose weight
• Depression
• Headaches
• Poor memory and concentration
• Chronic fatigue and lethargy
• Anaemia
• Recurrent colds and flus

With the help of an expert you can find ways to reduce toxic exposure and find the right nutritional programme for you. By learning how to detoxify properly you vastly reduce the risk of disease and fight inflammation, which is associated to a number of health conditions.

Detoxification also refers to the process of transforming the toxin from a harmful state to harmless. Some easy habits that you can adopt to optimise day-to-day detoxification processes within your body are as follow:

1. Increase your intake of dark green leafy and cruciferous vegetables (Broccoli, Cauliflower, Rocket, Brussel sprouts, Mustard greens, Cabbage, Kale, Rubataga, Turnip, Kohlrabi) steadily to reach 300 grams per day – they are rich in glucosinolates which boost glutathione levels, a detoxifying enzyme and optimises phase II liver detoxification
2. Eat more berries (blueberries, raspberries, blackberries, strawberries) and opt for 100 grams per day. If you can’t find fresh organic get frozen – very rich in antioxidants
3. Eat more red/purple/black fruits, garlic, onions, watercress, tomatoes, green tea, dark chocolate, red wine. Always choose brightly coloured fruits and vegetables, as compared to paler/beige produce e.g. choose bright red apples over pears – rich in flavonoids.
4. Increase your intake of citrus fruit – D-limonene activates several of the phase I and II liver enzymes
5. Increase your water intake, drink at least 2,5 L daily between meals to get rid of toxins.
6. Eliminate toxic food exposure (chargrilled food, burnt food, caffeine, non-stick pans)
7. Increase your fibre intake to optimise toxin elimination and clearance (fruits, vegetables, oats, barley, brown rice, beans/legumes, whole-grains)
8. Rosemary and turmeric are particularly important in liver detoxification.
9. Eat more omega-3 fats (cold water oily fish, flaxseed, walnuts, omega-3 enriched eggs)
10. Try milk thistle tea – contains a compound called Silymarin that is known to increase glutathione production
11. Limit your intake of alcohol, ready-meals, processed foods, nicotine. Swap coffee for herbal PUKKA or Yogi teas.
12. Regular exercise
13. Several supplements can be helpful, depending on the individual case – always ask your therapist before taking a nutritional supplement.

It’s always advisable to contact your healthcare practitioner when you want to incorporate healthy detoxing in your life, as a harsh and quick detox can eliminate too many toxins in your system (healing crisis) what can be equally harmful. Toxin release should always be accompanied by adequate toxin clearance, so you should opt for a gentle detoxification, with the help of your nutritional therapist or naturopath.

Resources

Life Enthusiast (2012). Liver and detoxification. Available at: http://www.life-enthusiast.com/index/Articles/Cabot/Liver_Detoxification (Accessed: 12 January 2017).

Aug 10: Vitamin D influences over 200 genes – Wellcome trust centre for human genetics (2017). Available at: http://www.well.ox.ac.uk/aug-10-vitamin-d-influences-over-200-genes (Accessed: 13 January 2017).

BioMatrix support, hormones, and protocols (2006) Available at: http://www.biomatrixone.com/support_liver.html (Accessed: 12 January 2017).

Carpentier, B., Gautier, A. and Legallais, C. (2009) ‘Artificial and bioartificial liver devices: Present and future’, Gut, 58(12), pp. 1690–1702. doi: 10.1136/gut.2008.175380.

Hepa-Mek: Total Elliminatory organ system Detox (2013) Available at: http://phyto-homeopathy.blogspot.com/2007/04/blog-post_8689.html (Accessed: 21 January 2017).

Liver detoxification (2011) Available at: http://tuberose.com/Liver_Detoxification.html (Accessed: 11 January 2017).

Livingnetwork (2017) Liver phases 1 and 2 detoxification pathways. Available at: http://livingnetwork.co.za/chelationnetwork/food/liver-detox-pathways/ (Accessed: 11 January 2017).

Medical dictionary: MedlinePlus (2013) Available at: http://www.nlm.nih.gov/medlineplus/mplusdictionary.html (Accessed: 13 January 2017).

Positive health online (2011) Available at: http://www.positivehealth.com/articles/weight-loss/548 (Accessed: 12 January 2017).

Simopoulos, A. (2008) ‘The omega-6/omega-3 fatty acid ratio, genetic variation, and cardiovascular disease’, Asia Pacific journal of clinical nutrition., 17, pp. 131–4.

Irritable bowel syndrome (IBS), is one of the most common functional gastrointestinal disorders (FGID) affecting 10-20% of the adult population worldwide, yet most challenging when it comes to treatment. The condition is most commonly found amongst Western populations, particularly affecting females and younger age groups.

Its symptoms are chronic, recurrent and heterogeneous, manifesting as lower abdominal pain or discomfort, excessive gas production/ borborygmi, abdominal bloating and distension, altered bowel motility (constipation and/or diarrhea) and nausea. Some patients may also suffer extra-intestinal symptoms, such as urinary frequency, headache, dyspareunia, heartburn, back pain, sleep problems, fibromyalgia and chronic fatigue. In addition to physical symptoms, IBS sufferers are affected mentally, with mood swings, hopelessness, anxiety and depression being the most common emotional symptoms. IBS is not known to cause bowel cancer or excess mortality, however it can seriously reduce quality of life, interfering with daily activities, social and occupational life, and often leads to excessive healthcare costs.

What causes your IBS?

The disorder is proposed to be due to a complex interaction between biological and psychosocial factors:

• acute gastroenteritis
• small intestine bacterial overgrowth (SIBO)
• increased visceral sensitivity (where nerves and muscles in bowel are extra sensitive resulting in pain, discomfort and spasms)
• abnormal gut motor function
• disturbed gas metabolism
• altered gut permeability
• impaired viscerosomatic reflexes and abdominal-wall dystony
• food intolerances
• sex hormones and genetic predisposition

are all plausible mechanisms leading to altered gut flora and microscopic inflammation, which in turn may trigger IBS onset  (Fig.1).

Additional factors that doctor may underestimate

• Emotional factors – feelings of anxiety, resentment and guilt, psychologically many patients are obsessive compulsive personalities, trauma, divorce, accident, bereavement
• Prescription drugs, laxative abuse,
• Smoking – nicotine affects motility of the colon
• Lack of dietary fibre
• Yeast overgrowth (candida)
• Ceasarian pregnancy and no breastfeeding – as antecedents to imbalanced gut flora and hence IBS
• Spinal maladjustment (trapped spinal nerve)
• Insufficient chewing – amylase and lipase in saliva start breaking down carbohydrates and fats, hence less fermentation lower down in the digestive tract, and also send signal to the other parts of the digestive system to prepare for food digestion

Chronic use of antibiotics, OCP, HRT and steroids, iron, anxiolytics – detrimental effect on gut flora 

Food Intolerances and IBS

Food intolerances are among the most common IBS mediators :

1) Lack of enzymes e.g. lactase enzyme to break down lactose from dairy into galactose and glucose. Lactose ferments in the gut causing gas, pain and bloating due to hydrogen production. There may also be lack of pancreatic digestive enzymes, insufficient hydrochloric acid from the stomach and/or insufficient bile to break down fats, all of which lead to insufficient nutrient absorption, creating a vicious cycle

2) Reaction to chemicals, all of which can cause different IBS symptoms, depending on the individual, but mainly bloating, pain and diarrhoea: natural e.g. amines (citrus fruit, cheese, red wine, chocolate, coffee), or additives: MSG, sodium benzoate, nitrates, sulphites, sweeteners (aspartame, sorbitol) and colours (sunset yellow and tartrazine). 

3) Raised IgG antibodies – associated with inflammation, which damages the wall of the intestines and can cause leaky gut. Inflammation can also trigger IBS symptoms like pain and spasms associated with particular foods. Gluten intolerance: IBS-like symptoms, as well as fatigue, headaches and joint pains; gluten is a sticky protein that “glues” on the wall of the intestine impairing sufficient digestion and absorption of nutrients. Dairy intolerance – can be due to lactose, casein or whey, fat).

Other dietary factors that can trigger IBS

Added and refined sugars – not only disturb the balance of the gut flora, but also decrease blood sugar levels. Stress hormones are produced in response, triggering IBS symptoms

Salt – can cause water retention and bloating

Resistant starch (e.g. amylose in legumes, potatoes, green bananas, rice) – It resists digestion and ferments in the large intestine causing IBS symptoms

High saturated fat (dairy, meat) – can result in quicker or slower stomach emptying and muscle spasms. Fat malabsorption means Omega 3 is harder to absorb what can increase inflammation, aggravating pain and bloating

Resources 

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