Health & Wellbeing

Should Diets be Tailored to Your Gut Microbiome?

Key Message: There is “no one size fits all” dietary advice.

Action Point: Diets should be tailored to individuals based on a number of factors and further study is needed to determine if gut bacteria is one of them.
According to a new study, there is no such thing as one-size-fits-all dietary advice. Everyone metabolises meals differently so based on this, Israeli scientists believe that diets should be tailored to an individuals microbiome or combination of gut bacteria.

The three phase study shows that different people can have a very different blood sugar response to food. It appears that the individual’s gut bacteria was a key factor influencing whether a food delivers a long, slow rise in blood sugar or a short, sharp spike. 1

Over one week, hundreds of healthy and pre-diabetes volunteers had their blood sugar levels monitored and also recorded their every meal and daily activity which revealed dramatic differences in each person’s blood sugar response to different foods.

An algorithm was developed to predict an individual’s glycemic response to a food based on factors such as their microbiome, daily activity, blood parameters and food content.

They then tested the algorithm against customised advice of experienced dieticians for a group of people with pre-diabetes and found that the algorithm created a better diet that would improve people’s blood sugar profile that are considered at risk.

Interestingly, some of the food ingredients included in these people’s good diets were also included in other people’s bad diets.

Professor Jennie Brand-Miller, director of the Sydney University Glycemic Index Research Service, commented on the study stating that such information was already well known as “the response was influenced by factors such as exercise, sleep and stress.”

She also stated that the variation of glycemic […]

By |February 3rd, 2016|Gut health, Health & Wellbeing, Naturopathy, Nutrition, Research, Weight Loss|0 Comments
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The Importance of DHA – Part 2

Key Message: During pregnancy and breastfeeding DHA plays a vital role in foetal and infant brain development and visual function.

Action Point: Maternal intake of DHA is crucial and dietary intake should be increased to avoid becoming depleted, especially during the third trimester when there is significant brain development.
We know that DHA is critical for optimal brain development, health and function at all ages. While it provides support for memory and cognitive function and healthy development of eyes for adults, research has shown DHA supplementation during pregnancy and breastfeeding plays a significant role. It assists with foetal and infant brain development, increases IQ scores, lengthens attention spans, and enhances foetal and infant eye development.

Amazingly, the foetal brain is consuming 70% of dietary energy fed to it by the mother to meet the demands for its rapid rate of growth. Similarly, when the baby is born, it will use up to 60% of the energy from its mother’s milk for growth. That is why adequate maternal DHA intake is vitally important as without sufficient dietary intake, mothers become depleted of DHA and may increase their risk of suffering major depressive symptoms in the postpartum period. 2   Some say that “baby brain” is more likely caused by the depletion of maternal DHA, as it makes up 97% of the omega 3 fats in your brain.

 During the third trimester there is significant development of brain and fat tissues and maternal DHA levels decrease while foetal accumulation of omega-3 fatty acids (mainly DHA) increases. Therefore maternal intake of omega-3 fatty acids during pregnancy and lactation is crucial as it not only determines the DHA levels of a newborn but also has a significant impact on post-natal development of […]

By |January 27th, 2016|Children, Health & Wellbeing, Nutrition, Research, Uncategorized|0 Comments
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The Importance of DHA – Part 1

Key Message: DHA, an omega 3 fatty acid, is important for brain and eye development and function throughout life and is vital during pregnancy for foetal and infant development.

Action Point: Ensure you are getting adequate dietary intake of omega 3’s from oily fish such as mackerel, salmon, trout and sardines or consider a supplement to boost your DHA levels.
Did you know that 60% of the structure of your brain is fat? Docosahexaenoic acid (DHA) is an omega-3 fatty acid important for brain and eye development and function throughout life.

It is the most abundant omega 3 in the brain, representing about 97% of all omega-3 fatty acids in the brain. It also assists with the healthy development of eyes and provides support for memory and cognitive function. 2-3

Omega-3s are essential fats that your body doesn’t produce so most of it must be obtained through diet or supplementation.

DHA plays a role in numerous functions including:

Brain and nervous system development and function
Inhibits oxidative stress
Influences growth and development of nervous tissue
Infant mental development
Supporting the mental function of children and adults throughout life
Some behavioural and mood disorders affecting both children and adults
Infant visual development and visual function throughout life
Supporting a healthy heart

DHA intake supports a healthy pregnancy and assists in achieving healthy pregnancy outcomes. It’s particularly important in the third trimester when significant brain growth occurs. Developing infants cannot efficiently produce their own DHA and therefore must obtain this vital nutrient through the placenta during pregnancy and from breast milk after birth.

As foetal supply of DHA is solely dependent on maternal intake, increasing DHA during these times has a very important impact on the status of the newborn and may assist children’s general growth and development, cognition, vision […]

By |January 24th, 2016|Health & Wellbeing, Nutrition, Research|0 Comments
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Depleting your Gut Bacteria May Keep You Thin!

Key Message: The absence of certain gut bacteria has been shown to burn more calories

Action Point: Further research will hopefully identify new ways to suppress or modify the gut bacteria in an effort to reduce obesity
In the past few years, research has started to show how microbiota (AKA gut bacteria) has an impact on the way calories are absorbed and how fat cells develop. Now, scientists from the University of Geneva (UNIGE), Faculty of Medicine, Switzerland have recently been able to demonstrate on mice how the absence of microbiota has a remarkable effect against obesity which could revolutionise new anti-obesity treatments.

They have discovered that the absence of gut bacteria in mice triggers a surprising metabolic mechanism: an increase in white fat cells, which in fact cause obesity and insulin resistance. These white fat cells are transformed by gut bacteria into cells known as “beige fat” which are similar to brown fat in that they protect the body against excess weight and its consequences.

White fat, which is used as energy storage, makes up around 25% of the body mass of a healthy person. However an excess of white fat contributes to insulin resistance and diabetes while brown fat does the opposite. Cells, similar to brown fat, called beige fat, can develop within white fat, a process known as “browning” as a response to cold or exercise.

The increased production of beige fat within white fat means the more calories burned and this then suggests that a way to reduce obesity and limit insulin resistance could be to stimulate beige fat growth.

It has only been recently that scientists have started to understand the unexpected role of gut microbiota. Researchers from UNIGE Faculty of Medicine have shown that it […]

By |January 20th, 2016|Gut health, Health & Wellbeing, Nutrition, Research|0 Comments
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What is Resistant Starch?

Key Message: Resistant starch plays an important role in our diet and helps maintain intestinal health
Action Point: Choose whole, unprocessed sources of carbohydrates such as wholegrains, fruits and vegetables, beans and legumes
Resistant starch (RS) plays an important role in our diet. It is a type of starch that isn’t fully broken down and absorbed in the small intestine, but rather turned into short-chain fatty acids (SCFA) by intestinal bacteria. SCFAs can be absorbed into the body from the colon or stay put and be used by colonic bacteria for energy.

The amount of SCFAs we have in our colon is related to the amount and type of carbohydrate we consume. And if we eat plenty of RS, we have plenty of SCFAs. But the most important of these SCFA’s is butyrate, which is actually the preferred fuel of the cells that line the colon. So, by increasing the amount of butyrate, resistant starch feeds both the friendly bacteria and indirectly feeds the cell in the colon. 1
What makes a starch “resistant”?
Most of the carbohydrates in our diets are starches. All starches are composed of two types of polysaccharides: amylose and amylopectin.

Amylopectin is broken down quickly, which means it produces a bigger rise in blood sugar (glucose) and subsequently, a large rise in insulin. Examples are waxy rice, maize and potato starch.

Amylose predominates in RS. Foods high in amylose are digested more slowly and are less likely to spoke blood glucose or insulin. Examples are beans and other legumes.

Not all the starch we eat gets digested and it is therefore resistant to digestion. We call this resistant starch,which acts like soluble fibre.
What are the health benefits of resistant starch?
Eating foods rich in resistant starch nourishes your […]

By |January 17th, 2016|Gut health, Health & Wellbeing, Naturopathy, Research, Uncategorized|0 Comments
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Fluoride: A dangerous neurotoxin

Key Message: Fluoride is a dangerous neurotoxin
Action Point: Install a high-quality water filter to help eliminate or reduce the amount of fluoride that you are exposed to on a daily basis
Since the 1940’s, the introduction of fluoridation (the process of adding fluoride to public water supplies in an effort to prevent cavities) has attracted controversy. Now, the prestigious medical journal The Lancet has published a report that supports the fact that fluoride is a developmental neurotoxin.

The report now adds fluoride to the list of harmful environmental pollutants alongside well-known hazards such as mercury, lead and arsenic. It shows neurotoxins at high enough levels can cause developmental disorders and are of particular concern to unborn babies and young children whose brains are still developing.

Studies have repeatedly linked fluoride to reduced IQ and brain damage.
Reported effects of fluoride on your brain include:

Reduction in nicotinic acetylcholine receptors
Damage to your hippocampus
Formation of beta-amyloid plaques (the brain abnormality in Alzheimer’s disease)
Reduction in lipid content
Worsening of lesions induced by iodine deficiency
Impaired antioxidant defense systems
Increased uptake of aluminum
Accumulation of fluoride in your pineal gland

There are so many scientific studies showing the direct, toxic effects of fluoride on your body. It is surprising that the harmful effects have been known for over half a century and yet the medical (and dental) communities are so stubbornly resistant to recognize the connection in the increase of cognitive decline in adults and behavioural issues in children (ADD, ADHD, depression and learning disabilities)

In fact there have been more than 23 human studies and 100 animal studies linking fluoride to brain damage.
What can you do?
A high-quality water filter installed in your home can help eliminate, or at least reduce, the amount of fluoride you and your family […]

By |January 10th, 2016|Health & Wellbeing, Naturopathy, Recipes|0 Comments
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Birth canal bacteria could help C-section babies

Key Message: Birth canal bacteria could restore some of the bacteria lost during c-section births
Action Point: More research is needed however a restoring intervention may be possible for babies that have not passed the birth canal
Researchers have begun to experiment with the concept of collecting birth-canal bacteria and wiping them onto babies (born by C section) as opposed to a normal birth where the effluvia is wiped off.

They are doing this in an effort to explore the theory that altered bacterial populations could help explain why C-section babies tend to have higher chances of asthma, allergies, obesity and other health risks.

Obviously during labour, the baby is rubbing against the mucosa of the birth canal for a long time and bacteria start growing before the baby is even out and continues to grow exponentially. In this study, researchers are trying to determine whether it might help babies delivered by C-section to restore some of the vaginal bacteria that they would have been exposed to if they had gone through the birth canal.
It has been found that vaginal delivery exposes the baby to many more bacteria than C-section babies.
While the research is intriguing and the intervention seems so simple, many questions still remain and much more research is still needed.

There are concerns that this work will encourage women to have C-sections, however Dr Maria Gloria Dominguex-Bello, associate professor in the Human Microbiome Program at the NYU School of Medicine says, “the microbes are just one part of labor and we don’t understand completely the whole process and why it is important.”

Her main concern in this study is to determine the impact of not having a heavily inoculated canal and if this can be restored.

With the initial […]

By |January 3rd, 2016|Children, Fertility, Health & Wellbeing, Hormones, Preconception & Pregnancy, Research|0 Comments
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The Secret to Mindful Eating

Key Message: Mindful eating is eating with intention and attention

Action Point: Start being more aware of your emotions, surroundings and patterns when you eat.
For centuries, mindfulness has been used by Hindus, Buddhists, and other enlightened groups to help lower stress, increase wellbeing, and improve decision making. It’s no surprise, therefore, that those looking to make smart dietary choices bring a similar mindful attitude to their food.

Eating can be an enjoyable experience, but too often it’s done out of boredom, depression, or excitement. This often leads to weight gain, lethargy, and poor overall health.

A mindful approach to eating is one of the surest ways to control what you put in your mouth, especially if you make the eating mistakes mentioned above. Read on to discover what mindful eating is and how it can help you.

What Exactly is Mindful Eating?

In a world where junk food now rules, it’s all too easy to eat for the wrong reasons. Quick food and food laden with salt and sugar may be convenient and may taste good, but it certainly isn’t good for you.

A mindful eater is one who is aware of these everyday-eating predicaments, and tries to do their best to avoid them. Instead of focusing on the benefits of fast food, they instead choose to focus on the positives of good food.

Mindful eating is all about eating with the intention of caring for yourself. While you make every attempt to make food taste as good as possible, you do this while remembering you’re eating for fuel, not solely for pleasure. If you have certain emotions that govern your eating habits – emotions like stress or sadness, for example – the goal is to express these needs in healthy ways, rather […]

By |December 27th, 2015|Health & Wellbeing, Naturopathy, Nutrition, Research|0 Comments
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Coffee Alternatives to Help Get You Going in the Morning

Key Message: There are alternatives to coffee for a healthy start in the morning

Action Point: Try to substitute your morning coffee for water and lemon, beetroot juice, chia seeds or bananas and nut milk
Not a morning person? Can’t start the day without a latte?

While coffee may seem to be your elixir, there are actually plenty of healthy coffee alternatives to get you going in the mornings.

Cold Water and Lemon

If you thought coffee was the simplest morning revitalizer, think again. According to nutritionists, many people respond to cold water and lemon just as well.

Simply pour some ice cold water into a glass and add in half a lemon or lime. You’ll find this extremely simple drink takes you from 0-60 in no time!

Acai Berries and Chia Seeds

When most people wake up in the morning, they’re in a foggy state and pick a cereal without really thinking about it. This usually leads to them picking something sugary, a decision that turns out to be a bad one. Sugar gives you a quick energy boost, but doesn’t last long at all. Afterwards, your body crashes and you’re left feeling more tired than you were before. That’s why eating a breakfast full of complex carbohydrates such as acai berries and chia seeds is a great way to start the day. These food items are gentler on your sugar levels and they’re also full of magnesium and vitamin B.

Rather than drugging your body with caffeine, why not give it some actual fuel it can use to get going?

Bananas and Nut Milk

Some people aren’t big on breakfast. Either they don’t have time for it or they just don’t feel like eating much early on in the morning. That’s not a […]

By |December 20th, 2015|Health & Wellbeing, Hormones, Nutrition, Research|0 Comments
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How Good Bacteria Can Lower Your Stress Levels

Key Message: The type of bacteria in your gut can determine your emotional state

Action Point: Try to introduce some good bacteria sources into your daily diet such as Kefir, yogurt, sauerkraut, and probiotic drinks
Lots of things in life can make a person stress. Lack of money. Pressures at work. Lack of healthy gut bacteria.

Wait, what? Lack of healthy gut bacteria?

Yes! According to growing research, the type of bacteria a person has in their gut determines more than just their health. It also determines their emotional state.

What is Healthy Gut Bacteria?

Within the gut there are multiple colonies of bacteria, living, breathing, and reproducing. Some of the bacteria colonies are good for you. They promote health and they promote wellbeing. Some of these colonies, on the other hand, are bad for you. They tax the gut and hamper the body’s ability to ward off infection.

Gut microbiota is incredibly sensitive. Small changes one way or another can have a profound impact on the body. Some of the good strains of bacteria you might have heard of previously include lactobacillus, bifidobacterium, streptococcus, and bacillus.

How Does Gut Bacteria Affect Stress Levels?

For years, the gut has been referred to as the second nervous system.

An intimate connection exists between the gut and the brain, often alluded to as the gut-brain axis. Evidence shows that both can alter the functioning of the other. That’s why, if you ever experience bouts of extreme anxiety, you’ll find your stomach growls and you lose your appetite. It also works in reverse. If you eat too much junk food, you’ll usually find your mood changes significantly and you have brain fog and problems concentrating.

Because bacteria plays such a large role in absorbing nutrients from food, defending against […]

By |December 13th, 2015|Gut health, Health & Wellbeing, Nutrition, Research|0 Comments
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How to Heal Your Adrenals Naturally

How to Heal Your Adrenals Naturally

Adrenal fatigue is one of the most under diagnosed illnesses in western society. Download a copy of my free ebook to learn about the symptoms and how to heal your Adrenals naturally.

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