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    Emma’s Empirical Evidence (part 3) – Weight loss: part A

Emma’s Empirical Evidence (part 3) – Weight loss: part A

In this 6-part series, I look into some recent science in the field of health and wellness. As a clinical naturopath I read so much research and want to share with you some highlights. Happy Reading!
A healthy gut may hold the key to weight loss
In a recent study, researchers found that a person’s gut microbiome affects their metabolism and contributes to obesity.
Researchers from the UK studied 416 twin pairs and sequenced the genome of microbes found in more than 1000 fecal samples. They report that identical twins have gut microbiomes that are more similar than those of fraternal twins.
The investigators identified a relatively unknown family of organisms called Christensenellaceae, which is more common in the guts of individuals with low body weight. Moreover, when the investigators transplanted the specific microbes into mice, they found that these “skinny microbes” protected against weight gain. Read more
Reference: Goodrich, Julia K. et al. (2014) Human Genetics Shape the Gut Microbiome. Cell, Volume 159, Issue 4, 789 – 799.

Foods for gut health
Believe it or not, cheeses can balance out your gut flora. Researchers have found that that cottage cheeses and soft fermented cheeses like gouda, some cheddars, and parmesan are all often packed with probiotics, similar to Greek yogurt. So go out of your comfort zone and experiment with European cheese. Your gut flora may thank you. Read more
Reference: Zheng H et al (2015) “Metabolomics Investigation To Shed Light on Cheese as a Possible Piece in the French Paradox Puzzle”. Journal of Agricultural and Food Chemistry. 63 (10), pp 2830–2839 .

Vitamin D could help you lose weight
Researchers at the University of Milan recruited 400 obese or overweight adults who were split into three groups – those who took […]

By |July 3rd, 2015|Nutrition, Research, Weight Loss|0 Comments
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    Happiness is a gut feeling: Research shows a link between gut bacteria and mental health

Happiness is a gut feeling: Research shows a link between gut bacteria and mental health

Key message: Research shows a link between gut bacteria and mental health.

Action point: Start adding fermented foods such as kombucha, pot-set yoghurt, kim chi, sauerkraut and kefir to your diet on a regular basis for a hit of gut friendly probiotics.
 

While most people think of the brain when considering moods, new research shows that our gut health may, in fact, have a large part to play in our happiness.
Your second brain
Sometimes referred to as the ‘second brain’, hidden in the walls of the digestive system, this ‘brain in your gut’ is revolutionising medicine’s understanding of the links between digestion, mood, health and even the way you think.

Our lower gastrointestinal tract is home to almost 100 trillion microorganisms, most of which are bacteria. They are mostly ‘good’ bacteria that help us digest food and release the energy and nutrients we need. They also crowd out bacteria that can trigger disease.

Recently, researchers have been investigating just how much power these tiny microbes wield over our mental health. They have found when things go pear shaped in our guts, they can also go pear shaped in our brains.
The role of serotonin
The chemical serotonin is largely responsible for maintaining mood balance with a deficiency of serotonin leading to depression. While serotonin is a well-known brain neurotransmitter, an estimated 90 per cent of the body’s serotonin is actually made in the digestive tract.

New research published this year shows that certain bacteria in the gut are important for the production of peripheral serotonin1. As well as having a role to play in mood, altered levels of peripheral serotonin have been linked to diseases such as irritable bowel syndrome, cardiovascular disease and osteoporosis.

Peripheral serotonin is produced in the digestive tract by […]

By |June 27th, 2015|Gut health, Health & Wellbeing, Research|0 Comments
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Could taking vitamin D help you lose weight?

 
Key message: Taking vitamin D supplements can aid weight loss in obese and overweight people who are deficient in the vitamin.

Action point: Check your vitamin D levels with your health practitioner and then use this trusty app to track your vitamin D levels! http://dminder.ontometrics.com/

 

If you’re trying to lose weight, getting a healthy dose of vitamin D could help.

Vitamin D – also known as the ‘sunshine vitamin’ – is vital to strong bones and teeth and a healthy immune system.  It is also especially important for menopausal women. As women get older, their bodies lose the capacity to activate vitamin D, which can increase the risk of osteoporosis.

Now researchers have linked low levels of vitamin D to obesity.
A new study warns that people who have low levels of vitamin D are more likely to be obese or overweight 1.

Researchers at the University of Milan recruited 400 obese or overweight adults who were split into three groups – those who took no supplements, those who took 25,000 vitamin D units a month, and those who took 100,000.

All participants were put on the same balanced, low-calorie diet.

A significantly greater weight decrease and reduction in waist circumference was observed in both groups that took the supplements.

Those who took 25,000 units lost an average of 3.8kg, while the figure was 5.4kg for the 100,000 unit group and 1.2kg amongst those who took no supplements.

The study authors said:
“The present data indicate that in obese and overweight people with vitamin D deficiency, vitamin D supplementation aids weight loss and enhances the beneficial effects of a reduced-calorie diet.

“All people affected by obesity should have their levels of vitamin D tested to see if they are deficient, and if so, begin taking supplements.”
As most […]

By |June 20th, 2015|Health & Wellbeing, Nutrition, Research, Weight Loss|0 Comments
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A healthy gut may well be the hidden key to weight loss

 
Key message: Studies have shown that ‘bad’ bacteria in your gut can increase your appetite and slow down your metabolism, contributing to weight gain.

Action point: Take a broad spectrum high strength probiotic every morning when you get up to help innoculate your gut with beneficial bacteria
 
Can’t shift those kilos? Your gut may be the problem.
But I’m not referring to the size of your waistline. I’m talking about the tiny residents that make up 90 per cent of our living cells – microbes.  Researchers are now beginning to understand the extent of gut flora’s role in gut health and obesity.

Studies have shown that ‘bad’ bacteria in your gut can increase your appetite and slow down your metabolism, contributing to weight gain. They may also be responsible for other health problems such as diabetes.

A 2010 study found that mice without a protein known as toll-like receptor 5 (TLR5) in their gut gain excessive weight and develop full-blown diabetes and fatty liver disease when fed a high-fat diet (1).

TLR5 is important for ‘policing’ the bacteria in your gut. Without TLR5, bad bacteria can get out of control. It was found that these bad bacteria produced a low-grade inflammation in the mice, causing them to eat more and develop insulin resistance.

But that wasn’t the researchers most intriguing discovery. Even more interesting was what happened when they transferred the gut flora from the overweight (TLR5-deficient) mice into the guts of skinny mice. The skinny mice immediately started eating more and eventually developed the same metabolic abnormalities the overweight mice had.

In other words, obesity and diabetes were “transferred” from one group of mice to the other simply by changing their gut flora.

But there’s good news – the reverse can also be […]

By |June 13th, 2015|Gut health, Health & Wellbeing, Research, Weight Loss|0 Comments
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Thyroid Health: Part 2

Emma’s Top Tips for Thyroid Health
As we discussed in Thyroid Health: Part 1, taking care of your thyroid health is essential to gaining optimal health.  There are steps we can take to help foster healthy, balanced thyroid function.

Here are my top tips for thyroid health:
Top up on selenium
Studies have shown that selenium is beneficial to thyroid function. For example, researchers have found that selenium supplementation during and after pregnancy significantly reduces thyroid inflammation and the incidence of hypothyroidism 1.

According to a 2014 Australian Health Survey, three per cent of males and six per cent of females aged two years and over did not meet their requirements for selenium intake. Amongst those 71 years and over, approximately one in 10 had inadequate selenium intakes (12 per cent of males and 10 per cent of females) 2.

The main food sources of selenium in Australia are meat, poultry and game products; cereal products, fish and seafood 3. Brazil nuts are also a good source of selenium. Eating just three a day is enough to boost your selenium levels.
Supplement with a wholefood iodine source

Iodine is an essential nutrient required for the production of thyroid hormones, which is important for normal growth and development— especially the brain. Researchers have found that increased iodine intake during pregnancy in iodine deficient mothers results in improved infant weight and length.  Iodine during pregnancy is essential for the production of the maternal thyroid hormones, which are essential to support normal development of the baby 4.

Foods high in iodine include seafood, seaweed and good quality salt.
Include thyroid-friendly foods in your diet
Thyroid-friendly foods include apricots, dates, egg yolk, parsley, potatoes, prunes, raw seeds, whole grain, fish, chicken, raw milk and cheeses, asparagus, sunflower seeds, olive oil, whole […]

By |June 6th, 2015|Health & Wellbeing, Nutrition, Research|0 Comments
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Emma’s Empirical Evidence (part 2): Gut health

In this 6-part series, I look into some recent science in the field of health and wellness. As a clinical naturopath I read so much research and want to share with you some highlights. Happy Reading!
Zonulin and Leaky Gut
The small intestine is protected by a protective barrier that keeps toxins and nasty bacteria/parasites out of the body. The permeability of this barrier is regulated by a protein called zonulin.
Researchers have found that a high concentration of zonulin leads to a “leaky gut”, something that I treat every day in clinic. The BIG news is that after they followed a gluten-free diet, antibody levels of patients went back to normal. This study reveals how restoring the zonulin-dependent intestinal barrier function can heal and protect against immune, inflammatory and neoplastic disorders. Read more

Zonulin is Related to Insulin Resistance
Speaking of zonulin, this study found that people with higher zonulin levels had higher inflammation levels, a higher BMI, higher fasting insulin and higher cholesterol! This suggests that there is a close relationship between intestinal permeability and obesity-associated metabolic disturbances in humans. In other words, insulin resistance caused by obesity may lead to a leaky gut! Read more

Probiotics and Prebiotics May Reduce Inflammatory Symptoms
This study provides a thorough investigation into intestinal microbiota, immunity, gut dysbiosis and inflammation. It concluded that using probiotics and prebiotics can alleviate the symptoms of inflammatory diseases. Specifically, encouraging the population of good bacteria in the gut can help push out the bad guys. This is why I recommend drinking kombucha and eating fermented foods on a daily basis, especially if you have food intolerances.

Fermented Foods are Beneficial for Human Health
If you need more convincing, here’s a study that found that the probiotic qualities of […]

By |June 5th, 2015|Gut health, Health & Wellbeing, Nutrition, Research|0 Comments
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Thyroid Health: Part 1

Thyroid disorders affect almost 500,000 Australians 1. According to the Better Health Channel, around 1 in 20 people will experience some form of thyroid dysfunction in their lifetime 2.

Despite them being so common, there are still many people who are unaware of the importance of the thyroid gland and what causes thyroid dysfunctions.

To coincide with Thyroid Awareness Week (June 1-7), we’ve put together a host of useful information about this small but important gland.

 

Key message: Taking care of your thyroid is essential to supporting optimal health.
Action point: Read part two of  ‘Thyroid Health’ for my top tips for fostering healthy, balanced thyroid function.

 

A Small Gland with Big Responsibilities
The thyroid gland – a small butterfly-shaped gland in the neck – has big responsibilities.

The thyroid gland is one of the largest endocrine (hormone-producing) glands in the body. It manufactures two hormones; triiodothyronine (T3) and tetraiodohyronine (T4). Thyroid hormones are responsible for controlling the basic activity of each cell in the body, including metabolism, growth and development.

The main function of thyroid hormones is to convert the calories in food into useable energy for the body. These hormones also help control body temperature, progesterone levels, heart rate and help regulate the production of proteins. If thyroid hormone levels drop below normal levels, metabolism inside your cells slows down and energy levels drop. If thyroid hormone levels become too high, metabolism and all body processes speed up.

Excess stress and nutrient-deficient food can adversely affect the thyroid gland, and lead to conditions such as hyperthyroidism (too much) or hypothyroidism (too little) hormone production.

Symptoms of thyroid dysfunction include, but are not limited to, exhaustion, constipation, depression, hair loss and, in women, heavy menstruation. Many women develop antibodies against their own thyroid, and this can be the start […]

By |May 30th, 2015|Fertility, Health & Wellbeing, Research|0 Comments
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Do You Have A Food Allergy or Intolerance?

Food allergies are increasing at an alarming rate. Did you know that Australia has one of the highest reported incidences of food allergies in the world? Today, 1 in 10 babies born in Australia will develop an allergy to food.
Food intolerance is even more prevalent, with surveys indicating that 25% of Australians experience symptoms of a food intolerance. In clinic I successfully treat so many clients for food intolerances and they always feel so much better afterwards.
Both allergies and intolerances are extremely common, but what is the difference between food allergy and food intolerance? They sound as though should be very similar in meaning though they are in fact very different.
Food Allergies
It involves the immune systems reaction to a food which forms IgE antibodies. The immune system responds to the protein in a food that it mistakenly registers as a threat to the body. This reaction often presents itself with immediate symptoms such as itchiness, rashes, and swelling. Other symptoms can include

low blood pressure, dizziness, faintness or collapse
swelling of the lips and throat, nausea and feeling bloated
diarrhoea, and vomiting
dry, itchy throat and tongue, coughing, wheezing and shortness of breath and a runny or blocked nose
itchy skin, hives and sore, red and itchy eyes

A food allergy can also be so severe that it triggers anaphylaxis, which if left untreated, can be fatal. There are more than 170 different foods that are known to have triggered an allergic reaction. Generally the most common are:

Crustaceans
Milk
Eggs
Fish
Peanuts
Sesame seeds
Tree nuts and,
Soybeans

There is currently no cure for food allergies, and the only way to prevent a reaction is by avoiding those foods.
Food Intolerance
Unlike a food allergy, a food intolerance is generally not life threatening. It involves the inability to digest a […]

By |May 18th, 2015|Children, Health & Wellbeing, Naturopathy, Nutrition, Research|0 Comments
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Emma’s Empirical Evidence (part 1): Nutritional foods

In this 6-part series, I look into some recent science in the field of health and wellness. As a clinical naturopath I read so much research and want to share with you some highlights. Happy Reading!
The World’s Richest Source of Vitamin C!
Eating foods rich in Vitamin C will help stave off colds and flu in cold weather. The Kakadu Plum, also known as Billy Goat Plum or Gubinge, has been identified by scientists as the world’s richest source of vitamin C. The Kakadu Plum contains 3,000mg of vitamin C per 100g of fruit. To put this in perspective, a 100g orange contains roughly 53g of vitamin C. We would have to eat 56 oranges to match this! Read more >

Seaweed Promotes Health, Beauty and Longevity
This study looks into the potential role of marine algae (seaweed) on female health, beauty and longevity. Seaweed is a fantastic source of nutrients that are not just great for boosting immunity and protecting against illness, they will also leave you looking and feeling gorgeous!
Sea vegetables are packed full of nutrients and minerals like iron, iodine, calcium, Vitamin A, B, C, manganese and magnesium. Sea vegetables are great for your teeth, bones, hair, skin and nails and help to keep your thyroid in good health. Read more >

How Food Can Help Protect Against Breast Cancer
Certain foods can act as “aromatase inhibitors” – aromatase is an enzyme, which converts androgens into estrogen. Synthetic aromatase inhibitors are used to treat breast cancer in postmenopausal women.
This study talks about the search for new aromatase inhibitors that don’t have the nasty side effects of the synthetic version – yes there are natural compounds, and they are found in certain foods! By adding these therapeutic foods to […]

By |May 1st, 2015|Health & Wellbeing, Nutrition, Research|0 Comments
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Alert: Research shows Chemicals cause Early Menopause

An endocrine disrupting chemical is a chemical found outside the body that mimics or alters the endocrine (hormone) system and causes health problems in a person, their offspring and even future generations. Endocrine disrupters exert their effect at levels far below what is considered to be harmful. It is the timing and duration of exposure and not the dose that determines what impact these chemicals have on the body. Often, these health problems don’t become apparent until years down the track.
I have written about EDC before so check out this previous blog.

Researchers studied over 31,500 women and assessed their exposure rate to EDC’s. Astonishingly, women aged 45-55 that had the highest exposure rate went through menopause 1.9-3.8 years earlier than women with the lowest exposure rates. The researchers feel that these harmful chemicals damage the follicles in the ovary, leading to reduced ovarian reserve.
The researchers concluded “Earlier menopause can alter the quantity and quality of a woman’s life and has profound implications for fertility, human reproduction, and our global society.” Another recent study on 501 couples showed that exposures to EDCs was associated with approximately 20% reduced fertility.

The results of this research also suggest that increasing levels of blood or urine EDC’s and NOT just high levels are associated with loss of ovarian function. So for any woman who is having trouble ovulating, with fertility or regulating her hormones, this research is profound. As the researchers note “The health of future generations is at risk, and without further research in this area, those born today could be affected in decades to come.”

Key Message – environmental chemicals negatively affect our hormonesAction Point – remove all plastics, pthalates, pesticides and other man made chemicals from […]

By |April 6th, 2015|Fertility, Hormones, Preconception & Pregnancy, 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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