Linda Vezzoli, Nutritional Therapy

Nutritional Therapist in London

Health

How to Avoid Vitamin D deficiency in Winter

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Vitamin D is surprisingly a hormone rather than a vitamin. It is a fat-soluble nutrient responsible for regulating the absorption of calcium, magnesium and phosphate in the body, and has been extensively studied. Some of the many roles it plays in our bodies include:

  • Supporting immune function
  • Bone health 
  • Proper thyroid function
  • Calcium absorption
  • Cardiovascular function
  • Supporting healthy inflammatory response
  • Needed for normal cell division
  • Blood sugar control
  • Healthy teeth and gums

Our bodies create vitamin D from sunlight hitting our bare skin when we are outdoors. The best times to do this is during the months from April to September, between the hours of 11am and 3pm. But what about during the colder months when there is less sunlight and we spend more time indoors?

Here are some tips to ensure you get adequate levels of vitamin D in the winter months.

1. Get out into the sun – daily sunlight exposure on your uncovered arms, forearms or lower legs can be sufficient to produce enough vitamin D.  The amount of time needed varies from person to person, but around 15-25 minutes in the warmer hours of the day is best. Take care to cover up or go back indoors before your skin turns red or burns. 

2. Include vitamin D rich foods in your diet – oily fish (salmon, mackerel, sardines, herrings, anchovies) are a good source of vitamin D, as are organic eggs, organic dairy and organic red meat.  Liver is a great source of Vitamin D, A and B vitamins, although it can be an acquired taste! 

3. Include more healthy fats into your diet. As vitamin D is a fat soluble vitamin, it needs to be consumed with a fat to be absorbed.  

4. If avoiding animal products, look out for vitamin D fortified foods, such as fortified cereals, orange juice or non dairy alternatives. 

5. Consider supplementation-  a high quality fish oil or cod liver oil is a good option if you don’t enjoy oily fish.  Alternatively, supplementing directly with a Vitamin D supplement like is a good way to get your levels up.  If supplementing with Vitamin D, make sure you have your levels tested regularly to ensure you are getting the correct dosage. 

Essential Nutrients for New Mothers and Mothers to Be

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We all know how important nutrition is during conception, pregnancy and postpartum, but did you know why certain nutrients are really important for pregnancy and new mums? Here is some information on nutrients you should be trying to get in your diet during your child-bearing years.

Iron

Blood volume increases about 50% during pregnancy, for which iron is crucial. Anaemia is therefore quite common in expectant mothers, and although maternal iron requirements decline after birth, iron stores take longer to restore postpartum. Anaemia during pregnancy can therefore be an indicator for postpartum anaemia, which can have long term consequences to the mother including fatigue, altered cognition and postpartum depression (ref). Low iron levels have also been linked to hair loss.

Vitamin D3

Vitamin D is an essential hormone for bone health, immunity and hormonal balance. As it is synthesised in the skin through sunlight exposure, dietary requirements are higher when sunlight exposure is inadequate.Vitamin D deficiency can lead to rickets in children (especially if paired with no sun exposure).

There is an increased demand for Vitamin D during pregnancy and breastfeeding, and Vitamin D insufficiency can be common during pregnancy. There have been studies linking Vitamin D deficiency to antenatal and postnatal depression (ref).

Vitamin C

Vitamin C is a powerful antioxidant and essential for immune health. It is a cofactor in collagen, bone and tooth formation. It also strengthens blood vessel walls and increases the utilisation of iron in the body.

As Vitamin C aids in wound healing, it is an important postpartum nutrient. There is an increased need for Vitamin C in lactation and during periods of stress (which postpartum often can be!).

Our bodies cannot produce or store Vitamin C, so an adequate daily amount of this vitamin through diet and supplementation is important for optimal health.

Vitamin B2 (Riboflavin)

Riboflavin has an antioxidant function as well as being an essential nutrient for energy production. In pregnancy, it helps with baby’s bone, muscle and nerve development. Low concentrations of maternal B2 levels will result in lower concentrations of riboflavin in breast-milk (ref).

Moderate consumption of riboflavin may be protective against postpartum depression. (ref)

Riboflavin is mainly found in animal foods (meat and fish,milk, liver, eggs) and green vegetables and legumes. It is easily destroyed by light (e.g. milk in clear glass bottle).

Omega 3 Fatty Acids

Omega 3 fatty acids are called ‘essential’ as they can only be obtained through diet. DHA in particular is an essential nutrient during pregnancy and lactation to aid the neural and eye development of the fetus. Pregnant and postpartum women have an increased need for essential fatty acids, and are particularly at risk of losing DHA from brain tissue, as DHA is passed on to the fetus in-utero and via breast milk as an infant. They can easily become deficient without an adequate diet. Low levels of DHA has also been linked to postnatal depression (ref). 

Folate

Folate aids in protein metabolism and promotes red blood cell formation. It is a very important nutrient in pregnancy as adequate levels before conception lower the risk of neural tube birth defects (such as spina-bifida) in babies. Folate may become depleted during breastfeeding, so ensuring adequate maternal Folate levels postpartum will help with future conception and pregnancies.

Vitamin B12

Vitamin B12 is a co-factor for the production of DNA, as is an essential nutrient for the production of red blood cells. It helps maintain nervous system health and deficiencies can lead to irreversible neurological disorders.

Using gas and air (nitrous oxide) during labour can oxidise B12 and cause a deficiency in the mother.

This, in addition to the fact that most of mum’s B12 goes to the baby first, can mean that postpartum women may already be B12 deficient after giving birth. B12 deficiencies have been linked to depression/ postpartum depression.

B12 is only found in foods of animal origin so it’s even more important to supplement with this nutrient if following a plant-based (i.e. vegan/vegetarian) diet (ref).

Calcium

Calcium is well known for its role in maintaining bone health, and is very important during pregnancy for fetal bone health but also to ensure the mother’s bone health is not compromised by depleted calcium levels (ref).

It is also a vital component in mother’s milk, and inadequate calcium levels in the mother can affect the amount of milk she produces. There is an increased need of calcium during lactation.

Calcium works with magnesium to maintain healthy nerves and strong muscles. It is a natural antidepressant as well as promoting healthy neural activity in the brain. Calcium deficiency can manifest as fatigue, irritability and sleeping difficulties. It can also lead to heart rhythm problems, mental confusion and depression.

Protein

Protein is made of amino acids, which are the building blocks of your (and your baby’s) cells. It is essential for growth, repair and maintenance of cells. Adequate protein consumption during pregnancy has been shown to help with healthier birth weights, quicker postpartum recovery and help returning to pre-pregnancy weight. If breastfeeding, adequate protein in breastmilk sustains the baby’s rapid growth in his first year of life.

Most new mothers will not be eating regular meals so the inclusion of a plant based protein powder can help new mothers meet their protein requirements as well as stabilising their blood glucose. Pea protein contains no gluten, dairy or soy so is hypoallergenic and easier to digest. It contains high levels of l-arginine, a muscle building amino acid.

Magnesium

Magnesium works with calcium to maintain healthy nerves, muscles and rhythmic heartbeat. It is an essential nutrient for energy production so is essential when experiencing fatigue as a new mother. It is a natural antidepressant and aids relaxation and sleep.

It can also aid with constipation, a common pregnancy and postpartum issue.

In pregnancy, magnesium (amongst other nutrients) are absorbed by the fetus and placenta, which can lead to magnesium deficiency in the mother. Lactation also depletes mother’s magnesium stores – these two factors could contribute to postpartum depression (ref).

Magnesium is mostly found in plant sources such as dark leafy green vegetables,legumes, nuts and seeds and whole grains, so many people eating a Western or erratic diet could be deficient in magnesium.

Zinc

Zinc is an essential nutrient for sperm formation, cell growth and replication, bone formation, skin integrity as well as carbohydrate metabolism and basal metabolic rate.

Zinc is important for immune system function and development of the baby’s brain, so if the mother is not getting enough in pregnancy she may become deficient.

Low zinc levels have been linked to postpartum depression. Zinc is also an essential nutrient for energy and integrity of the gut lining (ref). 

Selenium

Selenium, a powerful antioxidant, is a crucial mineral for thyroid health as it helps convert T4 to the active form of the thyroid hormone T3. Many women suffer with undiagnosed postpartum thyroiditis as the symptoms can be chalked up to being a new parent (fatigue, inability to lose weight, hair loss, low mood). Selenium supplementation has been shown to reduce the thyroid inflammatory activity and incidence in hypothyroidism in women with thyroid peroxidase antibodies (ref). 

It has also been shown to improve mood and could prevent postpartum depression (ref).

The selenium concentration in foods depend on amount of the mineral in the soil. Due to European soils being selenium deficient, it is not uncommon for us to not have adequate amounts of this mineral in our diets. Selenium insufficiency can predispose individuals to viral infections and loss of immunocompetence.

This post originally appeared on the Vitimum website. I was asked to help develop the formulation for Vitimum Original  to ensure it had a carefully balanced, comprehensive formulation of vitamins, minerals and protein, to help support the nutritional requirements of mothers and mothers to be.

Vitimum Original comes in powder form, which can be mixed into smoothies or made into protein balls. Each serving contains: 16 grams of Protein, Vitamin D, Vitamin B2, Vitamin B12, Vitamin D3, Iron, Vitamin C, Fish Oil, Folate, Calcium, Magnesium, Zinc and Selenium. 

Vitimum is offering 10% discount to anyone reading this blog post – please enter the code FIGTREE at checkout to apply the discount.

Five Healthy Habits for a Healthy New Year

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Many people use January as an opportunity to overhaul their diet and lifestyle. After the holiday indulgences, you may feel motivated to make radical changes in many areas of your life and these can sometimes be unsustainable in the long term. 

I heard Andy Ramage say in a recent podcast: ‘It’s not about perfection, it’s about showing up.’ Which is something I wholeheartedly agree with, and is why I have outlined some simple changes to incorporate in January which can hopefully become daily habits and lead to a healthier version of yourself.

  1. Increase your portions of cooked vegetables and stewed fruits.  You may feel like kicking off the New Year with raw juice cleanses, big salads and fruit smoothies will benefit your health, but raw foods are often harder to digest and may cause digestive symptoms such as bloating and cramping.  According to Traditional Chinese Medicine, it is best to eat cooked and stewed foods in the colder months. Not only are these easier on digestion, but cooked foods are believed to generate body heat and improve circulation. Stewed fruits such as apples, pears and berries make a delicious winter dessert, especially if cooked with cinnamon and a touch of maple syrup.
  2. Increase your fluid intake. Do I sound like a broken record yet?  Hydration is imperative for good health, and can affect mood, hunger, digestion and skin health, amongst other things. In the colder months, switch cold drinks for warming herbal teas, soups and broths.
  3. Be consistent with moving your body. Gym memberships always increase in January, but according to the Fitness Industry Association, most people have quit or stop going after 24 weeks.  The new year’s enthusiasm may see people attending the gym every single day, only to get burnt out a few weeks or months later. Another reason may also be that people fail to find an exercise regime that suits them and lose interest quickly. Finding an exercise regime that suits you and allows you to move consistently will create a habit rather than a short spurt of intense exercise. This consistency will give much better health results than sweating it out at the gym every day for 30 days and then quitting.
  4. Practise good sleep hygiene.  The long Christmas break may have had an impact on sleep schedules, with later nights and slower mornings. Getting back into a regular sleep routine by practising good sleep hygiene will have a positive impact on your health.  Did you know that lack of sleep can negatively impact weight loss goals? Get into the habit of going to sleep around 10pm and prepare for sleep by avoiding screens or blue lights a couple of hours before bedtime. Sleep in a cool and dark room for improved restfulness.
  5. Start a mindfulness and gratitude practise. After the party-heavy month of December, and with the return to work, a daily meditation practise is a great habit to kick off the new year. Spending a few minutes  every day in stillness has been shown to reduce stress and anxiety, increases mental clarity and focus and may even reduce age-related memory loss. Writing down three things you are grateful for every day has also been shown to improve physical and psychological health, sleep and self esteem. My favourite meditation tools are guided meditation apps such as Calm, Headspace or Buddhify.  I also love the Five Minute Journal to create a practise of gratitude. 

These are simple yet powerful habits which will have a great impact on your overall health without the need for gruelling detoxes and cleanses. Happy New Year!


If you would like some help implementing healthy habits into your life, why not book a free discovery call to see how nutritional therapy can help.

Do you need to supplement Vitamin B12 on a plant based diet?

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As Veganuary approaches, many people will be making the switch to a plant-based diet to counteract the indulgences of the festivities. Many people have already chosen to exclude animal foods from their diet, both for ethical and health reasons.

A whole foods, plant based diet can be health promoting, being high in fibre, antioxidant rich vegetables and low in saturated fats. However, there are certain nutrients which can be lacking from a vegan diet, one of which is vitamin B12.

What is vitamin B12 and where can it be found?

B12 – Cobalamin – is a water soluble vitamin which is part of the B complex family.

There are various forms of cobalamin: with methylcobalamin being the active form and cyanocobalamin being the synthetic form.

B12 is found only in foods of animal origin. The main sources are: meat, fish, eggs and dairy.

Vitamin B12 is synthesised by bacteria, including those in human colon, however the vitamin produced by human colon bacteria is not absorbed.

In adequately nourished individuals, the vitamin can be stored (in the liver) for up to 5 years.

People consuming animal products are unlikely to encounter issues of low B12, although some people are more at risk of insufficiency; such as elderly people, pregnant women, vegans and vegetarians, and people taking certain medication such as PPI inhibitors, metformin, histamine 2 receptor antagonists and chloramphenicol). Individuals suffering from pernicious anaemia may also be at risk of vitamin b12 deficiency due to malabsorption of the nutrient.

What are symptoms of B12 deficiency?

Vitamin B12’s key role is the function of the nervous system, but also play a role in cardiovascular health, DNA production, and energy production.

If suffering from insuffiency, you may experience symptoms such as:

  • Fatigue and weakness
  • Lack of appetite
  • Neurological symptoms such as numbness or tingling of extremities
  • Mouth and tongue soreness

If this insuffiency persists, you may experience deficiency symptoms such as:

  • Confusion
  • Poor memory/ dementia
  • Balance issues
  • Nerve damage

Please note that if left untreated, vitamin B12 deficiency can cause irreversible nerve damage.

If you are simply avoiding animal products for the month of January, it is unlikely you will need to supplement with B12. However, if you are considering a long-term, strict vegan diet which excludes all foods of animal origin, I would highly recommend supplementing with B12 in the active form of methylcobalamin. This general daily dose is 1-25mcg a day; however, you may supplement up to 100mcg a day to normalise a deficiency. As the vitamin is water soluble, it is considered non-toxic in higher doses, both in food or in supplemental form. Taking a sublingual form or chewing your supplement slowly will increase absorption.

Pregnant and lactating vegetarian/ vegan mothers should have their serum vitamin b12 status, along with homocysteine and folate regularly checked throughout the pregnancy. Supplementation as well as consuming b12 fortified foods is also advised.

If you would like some advice on how to transition to a plant-based diet, please BOOK A FREE DISCOVERY CALL to see how nutritional therapy can help you achieve your goals.



References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188422/

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=107

https://www.ebmconsult.com/articles/vitamin-b12-medication-interactions-lower-levels

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5273828/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470702/



How to Have a Healthy Christmas

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The holiday season is a great time to let your hair down and celebrate with friends and family – but most of us get to January not quite feeling our best and with a need to detox and recover from the Christmas indulgences.

Here are a few tips to incorporate in the month of December to ensure we start 2020 feeling invigorated and ready to take on the new decade!

1. Try to keep up your healthy habits.  Aim to be as consistent as possible with your diet and exercise during the holidays, even with the planned indulgences.  Something as simple as aiming to eat a healthy breakfast every day or getting a good amount of sleep most nights will make it easier to get to January without feeling like you need to completely overhaul your diet and lifestyle.

2.  Keep hydrated.  The holiday season is filled with parties, dinners and celebrations where cocktails, prosecco and other alcoholic drinks flow freely.  Make sure you keep yourself hydrated throughout the day with water and herbal teas but also when drinking alcohol, try to have a glass of water in between alcoholic drinks. This will help slow down your alcohol consumption on the night and hopefully avoid a nasty hangover the next day.   Staying hydrated in general will also help with keeping your energy levels up throughout the holiday season, as well as helping you make better food choices during the festivities. 

3. Avoid drinking alcohol on an empty stomach. Drinking on an empty stomach will not only make you feel drunk quicker, but will also increase your appetite and hinders your decision making process when deciding what to eat. 

4. Try to move every day.  With family engagements and festivities, it may prove harder to stick to a regular workout routine.  However, try to incorporate some movement every day, either by doing some simple stretches at home or by inviting the whole family to have a leisurely walk before or after the Christmas meal. 

5. Don’t forget your vegetables!  Aim to fill half of your plate with vegetables, even at parties and Christmas dinners.  These will not only help you feel satiated, but will provide your body with much needed fiber and anti-oxidants to counteract all the holiday indulgences!

6. Show your liver some love.  Eating more rich foods, desserts and indulging in alcoholic drinks over the Christmas period can take a toll on your liver, so show it some love by consuming more bitter foods (artichokes, rocket, dandelion, or cruciferous vegetables such as broccoli, cauliflower and brussel sprouts) or by supplementing with digestive bitters (I love Napier’s British Bitters).

6. Manage holiday stress.  The Christmas period is a joyous time but can also be quite stressful with endless engagements, family gatherings and to-do lists. Incorporate some relaxation techniques into your daily life, especially when things may start to feel overwhelming. Taking some time out for a simple self-care act like having a quiet bath or simply taking some long, deep breaths can reduce your negative feelings in a matter or minutes. Also make sure you carve out some time in your busy calendar for rest!

By incorporating some of these tips, you should be able to start the New Year feeling revitalised!

Beautiful Winter Skin

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As winter approaches, many of us suffer with dry skin due to the cold winter air as well as spending more time in dry, heated rooms.  This can manifest as dry hands and face or chapped lips. The good news is that there are some steps we can take to prevent our skin from drying out over the winter months to have glowing skin all year round.

Here are my top tips for supple winter skin:

–        Hydrate.  This tip is helpful all year round, but especially during the winter months when we might feel less inclined to drink a lot of water with the colder weather.  You can increase your liquid intake by including non-decaffeinated hot drinks such as herbal teas (hibiscus, comfrey, calendula and plantain are lovely herbs for skin health) or including more soups into your diet. Reducing caffeine and alcohol can also help with keeping your skin moist as both are quite dehydrating to the body.

–        Consume a Healthy diet – adding antioxidant rich fruits and vegetables to your diet can help the formation of free radicals which contribute to premature ageing.  Vitamin c is essential for collagen formation and can be found in foods such as broccoli, peppers, kiwis and citrus fruits. Vitamin C is also a key nutrient for skin health and can be found in orange vegetables such as carrots, sweet potatoes and butternut squash, as well as animal products such as liver. Drinking or using bone broth for soups is another way of adding extra collagen rich foods to your diet.

–        Increase your healthy fat consumption – especially ones containing omega 3 fatty acids such as oily fish (salmon, mackerel, anchovies, sardines, herring), nuts and seeds such as flaxseeds, chia seeds and walnuts,   

–        Invest in a humidifier to add moisture to your home or office and keep skin from drying out due to central heating.

–        Avoid hot baths or showers, or shorten the length of time your skin is exposed to hot water. A good rule of thumb to see if your water is too hot is to check if your skin turns red.  Try using lukewarm water to wash yourself and using gloves if washing dishes with hot water.  

–        Avoid heavily scented cosmetics and creams as these can often irate and dry out the skin further. Opt for more natural creams such as pure shea butter (fantastic for dry hands and chapped lips) or creams containing plantain and calendula.

–        Consider supplementation: My favourite nutrient for skin health is cod liver oil, which contains vitamin A and D as well as Omega 3 fatty acids EPA and DHA. If purchasing, look for an unprocessed cod liver oil supplement such as Rosita Extra Virgin Cod Liver Oil or Dropi Cod Liver Oil.

Winter Wellness Tips

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With the days getting shorter and the air getting colder, we tend to become more susceptible to winter illnesses.  This can be due to factors such as lack of sunshine (and subsequent lack of vitamin D), spending more time indoors with poor ventilation, as well as comfort eating and indulging in alcoholic drinks during the holidays.

But we need not succumb to colds and flu during the winter months if we work on strengthening our immune system throughout the year.

My top tips for boosting our own body’s ability to fight illness in the winter are: 

  • Open your windows for 10-20 minutes every day Even in the bitter cold, airing out your house every day will get rid of condensation (which leads to mold), toxins, dust, viruses, bacteria and indoor air pollution, all of which can have a negative effect on our health.  Central heating also tends to dry out our mucus membranes, form a mechanical barrier for pathogens entering our bodies. 
  • Boost your nutrient status by eating a variety of vegetables (and some fruits).  Vitamin C is a powerful antioxidant and critical for immune health. Vitamin C rich foods include leafy green vegetables, peppers, broccoli, cauliflower, brussell sprouts, oranges and kiwis. Including zinc-rich foods such as seafood, pumpkin and sunflower seeds, lentils, grass fed beef and lamb can help with immunity provided by your mucous membranes, including the gut lining – which we know is fundamental for immune health. Vitamin A, found in liver, cod liver oil, and orange produce such as carrots, butternut squash, pumpkin and sweet potatoes are also important to include for immune health (as well as skin and reproductive health). Eating cooked vegetables and stewed fruits in the winter helps with digestion and keep us warm!
    Reducing foods high in sugar and refined carbohydrates is helpful as these foods will negatively impact your white blood cells (needed to attack pathogens) as well as your microbiome – which we know now is a key player in immunity. 
  • Ensure you are adequately hydrated by drinking plenty of fluids. Central heating tends to dry out our mucus membranes, form a mechanical barrier for pathogens entering our bodies. Including plenty of non-caffeinated fluids such as filtered water, herbal teas and infusions, soups and broths into your daily diet can replace the ones lost during fevers or from your body making mucous. 
  • Minimise stress, as stress depletes nutrients important for health defence, such as Vitamin C, zinc and magnesium. Easier said than done, but one important thing to remember is that most stress is a mindset – your brain cannot distinguish from actual stress (i.e. being chased by a bear) and perceived stress (i.e. sitting in a traffic jam) and will activate the same physical stress response system, which can have damaging repercussions on your health. Look at including mindfulness and relaxation in your daily life and working on a mindset shift.
  • Exercise has a profound effect on immunity.  Whilst strenuous exercise has been shown to temporarily suppress our immune function, regular, moderately intense exercise is beneficial.  As little as 30 minutes of walking five times a week can increase white blood cells and antibody response, whilst acute bouts of moderate duration (<60 minutes) and intensity (< 60% VO2max) will positively impact our natural killer cells, neutrophils and macrophages. 
  • Sleep well   Getting a regular eight hours of sleep and finding time for rest and relaxation replenishes the immune system and improves resistance to infection.  Lack of sleep depletes many nutrients and can increase the body’s production of cortisol – our stress hormones. If you are struggling with your sleep, look at practising good sleep hygiene such as avoiding screen use 2 hours before bed, dimming the lights in the evenings and keeping your room temperature cool.
  • Consider taking an immune tonic. One of my favourite immune tonics for the winter is elderberry syrup. You can make this yourself by simmering some dried elderberries until half the liquid has absorbed and mixing the decoction with equal parts honey (this is a lovely recipe), or you could purchase elderberry syrup (I like Pukka). I also love cod liver oil for a multitude of health benefits (including hormonal, skin and immune health) – my favourite brands are Rosita and Dropi. Echinacea root tincture is fantastic for cold and flu and bacterial infections or for general immune strengthening. 

 References

Zinc and immune function: the biological basis of altered resistance to infection. https://www.ncbi.nlm.nih.gov/pubmed/9701160 

Water, hydration and health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

Exercise and the Regulation of Immune Functions https://www.ncbi.nlm.nih.gov/pubmed/26477922

https://www.ncbi.nlm.nih.gov/pubmed/9129268

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3205674/

http://www.susunweed.com/Article_Antibiotics.html


Tips for Healthy Digestion

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Hippocrates, the father of modern medicine, said, “All disease begins in the gut.” That was 2000 years ago, and it is still sage advice today. Modern medicine is waking up to the fact that the gut health and the diversity of our microbiome — the friendly bacteria in our intestines — are key factors in our overall health because it is a causative foundation in an astonishing diversity of disease conditions including:

  • Constipation / diarrhoea
  • Bloating
  • Flatulence
  • Heartburn
  • Food intolerances
  • Skin conditions such as eczema and psoriasis
  • Mood changes and depression
  • Autoimmune conditions such as rheumatoid arthritis, lupus, multiple sclerosis, Hashimotos thyroiditis, inflammatory bowel disease.

This is why, in order to be really healthy, we must focus on improving our digestion. It is not just about embarrassing gas and bloating, but the foundation of our health and wellbeing. Here are some of our top tips to help you optimise digestion and your microbiome:

  1. Eat in a calm environment — HOW you eat is as important as WHAT you eat, and eating on the go, sat at your desk, watching horror films (including the news), playing computer games will all result in sub-optimal digestion. Digestion begins before you even start eating, with the anticipation of food – ever salivated at the thought of a yummy meal you were about to have? That is your mind helping prepare your body for digestion, by releasing saliva and increasing your digestive juices to help break down the food you are about to eat. Sitting in a relaxed environment, looking at your food and making sure you are mindful of the meal you are eating will help you digest it better, as well as making sure you feel more satiated after your meal. This is the process of conscious eating.
  2. Chew your food well — Your stomach does not have teeth, so making sure that you chew your food thoroughly before swallowing will make it easier to break down once it reaches the stomach. In addition, our saliva contains enzymes such as salivary amylase which initiates the breakdown of carbohydrates. Aim to chew your food 20 times (or longer!), ensuring that it is as close to a liquid form before swallowing. There is also research that shows that chewing food reduces halitosis and also helps protect the teeth and gums with the greater amount of saliva stimulation.
  3. Optimise stomach acid — Hydrochloric Acid (HCL) is found in your stomach and helps with the breakdown of proteins in foods by activating digestive enzymes. Adequate stomach acid levels are crucial for the absorption of minerals, protein and nutrients such as vitamin B12 and folate. Stomach acid levels naturally reduce as we age so it is important to optimise our levels by bitter foods at the beginning of a meal (such as rocket, artichokes, chicory, dandelion) or taking some apple cider vinegar before meals. Digestive bitters are also a great way to get the gastric juices flowing before eating. Some may also need help with an HCL supplement, as well as digestive enzymes.
  4. Eat plenty of fibre rich foods — Increased dietary fibre intake has been associated with reduced risk of constipation, heart disease, diabetes, high cholesterol and various cancers. Soluble fibre dissolves in water and creates a viscose substance fermented by our gut bacteria, creating a sense of fullness. Insoluble fibre does not dissolve and helps food move through the colon by creating bulk, therefore improving regularity. Include whole plant foods such as a wide variety of vegetables, beans and legumes, fruits as well as whole grains.
  5. Include Fermented Foods — fermented foods such as sauerkraut, kimchi, tempeh, miso, yogurt, kefir, kombucha and beet kvass are packed with beneficial bacteria which can improve your gut microbiome and promote optimal digestion, immune function, skin health and even weight control. Make sure to include some form of fermented food into your daily diet, ideally eating a variety of these foods every week.
  6. Consider supplementation — If you are suffering with digestive disturbances, adding a fermented supplement like Micromax can really help kickstart the re-conditioning of your gut. I love this product as it is a biodynamically fermented live gut food supplement made from fermenting 40 wild alpine herbs with organic molasses (used up in the fermentation process). The final product contains over 30 species of both aerobic and anaerobic microbes that can synergistically help optimise the bacterial population profiles in the gastrointestinal tract.

With these healthy eating habits and dietary choices, we can give our health and wellbeing a foundation of which even Hippocrates himself would be proud!

References:

Summer Travel Tips

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Travelling is a great way to explore new countries, cultures and cuisines, but long travel days, being constantly on the go, and indulgent food choices can also impact our health in negative ways. Here are my top travel tips for a really healthy holiday:

  • If flying, make sure you are hydrated throughout the flight by drinking plenty of water and avoiding caffeinated drinks or alcohol if at all possible. (Alcohol can feel good in the short-term, but it does dehydrate you and will make long plane flights more of a health challenge.
  • Move around in the cabin and do some yoga stretches to help blood flow and prevent deep vein thrombosis.
  • When flying across time zones, it is always best to make an effort to adapt to local time on arrival. This minimises the jet lag symptoms and their persistence.
  • Moving across different time zones and travelling long distances can also affect our digestion. Trying new foods abroad can sometimes lead to constipation or traveller’s diarrhea – which will definitely put a dampener on your holiday! Taking a fermented supplement before and during your trip can be a way to prevent digestive issues whilst away. Being adequately hydrated as well as doing some daily exercise (such as exploring your new destination on foot or having a swim in the ocean or pool) will also help keep things moving!
  • Avoid fresh fruit offered to you on market stalls if it is already cut, and there are many countries where it is best to avoid salads as well as making sure you only drink bottled water. 
  • 15 minutes of sun exposure on bare skin is a great way to increase your levels of Vitamin D for the winter, but practise safe sun exposure by ensuring you are either covered up or in the shade during the hottest hours of the day (11am – 3pm), especially if you are travelling to a hot country.  Turmeric has been shown to be protective against UVB radiation , so adding the spice to your foods or supplementing with a curcumin supplement may offer added protection against sun exposure.
  • Prepare healthy snacks – when travelling, often our eating schedule may be slightly disrupted, so having some healthy snacks prepared can help in times when food options are not available or not the healthiest.  Home-made protein energy balls are a great portable snack, as are bananas, some nuts or fresh vegetable sticks with hummus.

Wishing you all a fabulous summer full of travel and adventures!

References: