Gut health has taken center stage in the world of natural health for many years and it is finally breaking into the mainstream - but do you know why gut health matters so much? Our gut houses a tremendous collection of micro-organisms that affect much of our body’s internal activities, from how we digest nutrients to our immune function and even our brain function! Gut health is at the very center of all of these bodily processes so ensuring we have good gut health is very important.

Boosting gut health with probiotics

Probiotics are supplements or food-based products that contain healthy bacterial strains in order to colonize (live in, exist in and interact with) our gut.

The benefits of probiotics are being highlighted in much evidence-based research. They occur naturally in our bodies and are part of the flora of our colons but they often need an extra boost. While the mechanism is not fully understood, probiotics have also been shown to be useful in reducing allergic tendencies ((Yang, Gui, et al. “Treatment of Allergic Rhinitis with Probiotics: An Alternative Approach.” North American Journal of Medical Sciences, Medknow Publications & Media Pvt. Ltd., Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3784923/)) and some evidence suggests that enhancing an individual’s gut flora has positive effects on skin conditions such as acne, as well as on too much sun exposure and accelerated skin aging. ((Kober, Mary-Margaret, and Whitney Bowe. “The Effect of Probiotics on Immune Regulation, Acne, and Photoaging.” International Journal of Women’s Dermatology, Elsevier, 20 May 2015, www.sciencedirect.com/science/article/pii/S2352647515000155))

Did you know your gut is connected to your brain?

It might sound strange but there is a strong link and there is much research being conducted on the benefit of the gut-brain connection. The gut-brain connection is a concept that connects the microflora in our digestive tract help with our neurological health, including memory, focus and learning, anxiety and depression and stress.

Now that you know why gut health matters, should you take a probiotic?

Certain people should definitely be taking a probiotic supplement at certain times in their lives. If you are on antibiotic medication, probiotics help restore the natural bacteria that the medication might wipe out. Be sure to begin the course of probiotics immediately after the course of antibiotics though as the antibiotics might immediately kill off the good bacteria you’re introducing through supplementation.

If you’re traveling abroad, take probiotics right before and during your trip to help ward off food-borne illnesses or if you think you might have a case of food poisoning when you’re at home, take probiotics to help the good bacteria ward off the bad ones making you sick. Exotic travels aside, people who suffer from a variety of gastrointestinal disorders can benefit from probiotics. Probiotics can help with everything from minor issues with gas or diarrhea, to debilitating conditions like inflammatory bowel disease and Crohn’s disease, to temporary infections from E. coli and H. pylori.

Which probiotic should you take?

Not all probiotics are created equal. In fact, many strains of probiotics are not even capable of surviving the acid and bile of our stomach (the first stop in the digestive tract after the mouth)! Obviously if the healthy bacteria can’t make it beyond the first stop, it really isn’t doing any good, so how do you know if you are taking the right probiotic?

Although there are many species with probiotic activity, most probiotics belong to one of two groups—Lactobacillus or Bifidobacterium. Then there are different species types, such as Lactobacillus acidophilus and Bifidobacterium bifidum. Beyond that, nomenclature is the strain type, such as Lactobacillus acidophilus DDS-1. Many supplements won’t include the strain type, but it is important to know, since different strains serve different purposes.

As a general guide, choose a supplement that has at least seven distinct strains and at least 5 billion colony-forming units, or CFUs. Additionally, live probiotics are the only form that are truly beneficial, since they can colonize and grow in the intestine only if they are alive. It’s common to find supplements that contain living microbes at the time of manufacture. But often there isn’t a guarantee they’re alive by the time you consume them. Check to see if the supplement needs to be refrigerated or if it’s okay at room temperature. Most important, be sure you are buying from a manufacturer that is impeccable with quality.

The best approach to good health is one that’s proactive.

That’s why it’s important we support the immune system, a complex structure dedicated to protecting us from harmful outside invaders and fighting off what we come down with. This intricate bodily system plays a significant role in overall health by protecting, supporting, and balancing our bodies every minute of the day.

In today’s world, it’s common to reach for an over-the-counter medicine every time a symptom strikes. While that’s not always necessarily a bad thing, there are plenty of options for supporting the immune system that will prevent us from having to reach for medications in the first place.

Need some ideas?

Here are ten ways to strengthen and support your immune system:

1. Hydrate

Drinking half your body weight in ounces of (ideally filtered) water daily is a good place to start when it comes to keeping your body flushed of invaders and toxins.

2. Rest

Good sleep at night is essential for immune system recovery and should be complemented with rest and downtime throughout the day as well.

3. Exercise/Movement

Exercise supports the movement of blood throughout the body, allowing elements of the immune system the ability to patrol the blood and surrounding tissues. This movement of blood, fluid, and these elements supports the flushing of impurities and infections from the body.

4. Healthy diet

Eliminating sugar in food and drinks should be high priority on the list of a healthy diet. Paired with plenty of colorful fruits and vegetables, adequate protein, and healthy fats, the immune system can flourish with proper nutrients.

5. Reduce toxin exposure

Pesticides, lead, mold, and heavy metals can all be harmful to immunity. Eating organic produce and eliminating toxic hazards can help.

6. Support healthy bacteria

Our gut microbiome is essential to a healthy immune system. Including prebiotics and probiotics in your daily diet can make a big difference. Try fermented foods such as kimchi and sauerkraut, as well as yogurt and kefir.

7. Manage stress

Although we can’t eliminate stress in our lives, we can learn to manage it in healthy ways. Self-expression (such as dancing, singing, painting, keeping a diary, etc.), adaptogenic herbs, and forest bathing can all work wonders in bringing about peace and calm so our immune systems can rest and restore.

8. Breath work

Did you know that your diaphragm is actually a pump for the lymphatic system, which pushes out waste? Deep breathing and breath work helps support the movement of immune cells to clean up messes where they are needed throughout the body. Aim for daily meditation or breathing exercises whenever possible.

9. Mood balance

A bad mood isn’t just upsetting for your spouse and children, but for your immune system, too.  Having strong connections with others, enjoying hobbies, processing emotions, and even taking medications (whether herbal or prescribed) when needed can all support a balanced mood.

10. Supplements

To complement the above recommendations, some supplements can be helpful in keeping immunity strong such as:

• Zinc
• Vitamin C
• Vitamin D
• Elderberry
• Lemon Balm
• Garlic
• Omega-3s
• Multi-strain probiotics
• Astragalus
• Grape Seed Extract
• Mushrooms (such as reishi, chaga, turkey tail, etc.)

Speak with your doctor about which ones may work best for you, taking into consideration any chronic issues you have or medications you may be taking.

As you can see, there’s more to keeping sickness away than just taking a prescription.  A lifestyle full of healthy choices can prepare your immune system for any invaders and support it when it needs to act.

What can you do today to support the job it’s doing for you right now?

REFERENCES

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/support-your-immune-function-with-good-nutrition

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/

Children can be resilient when it comes to sickness, and their immune system is what’s to thank.

But we all know it’s hard to keep little hands from germ-covered toys, screens, noses, and mouths.  That’s why it’s essential that kids are provided with the support they need to keep their immune system balanced and strong.

While some of these recommendations are the same as for adults, there are additional suggestions especially for children.

Ten tips for strong immunity in children

1. Keep sugar low

Many foods and drinks marketed to children are high in sugar, including juices. Limit intake and offer water (infused with fruit if need be) for stable immunity.

2. Teach cleanliness skills

As soon as they walk in the door, right before a meal, and after using the bathroom are particularly important times to ensure proper handwashing. 

Encourage kids to sing Happy Birthday or the ABCs while scrubbing with soap and to rinse thoroughly when they are finished.

3. Sleep

Getting good quality sleep every night is important for children. Stick to a schedule and an enjoyable nightly routine whenever possible.

4. Be mindful of food sensitivities

If chronic infections or sickness are apparent, food sensitivities may be at play. Work with your child’s doctor to rule out issues with or sensitivities to certain foods.

Bear in mind that there is a difference between a food sensitivity and an allergy – those with sensitivities can still test negative for an allergy and experience the unpleasant symptoms of intolerance. While blood-based allergy tests are a good place to start, if symptoms persist after a negative test result, it could be a sensitivity.

5. Hydrate

Make sure children have water bottles with them at school, on the playground, and in the car. Adequate hydration helps the body flush out toxins and invaders.

6. Vaccinate mindfully

When vaccinating, make sure your child is healthy prior to receiving the vaccine(s) and be mindful of how many are given at once so as not to overload the child’s immune system.

In addition, try not to suppress any mild symptoms a child experiences from a vaccination (although they should be monitored by a doctor). This is the immune system responding and building tolerance.

7. A healthy diet

They may not always want to eat their broccoli but offering a colorful diet of fruits and vegetables complemented by quality protein and healthy fats nourishes the immune system.

Try adding greens to a fruit smoothie and finely chopped vegetables to pasta sauce or baked potato for extra nutrients.

8. Limit toxic exposures

Exposure to germs and microbes are necessary for the immune system to develop and grow strong, but exposure to chemicals and toxins is harmful and could be detrimental to growing bodies.

Whenever you have the opportunity, provide your family with organic foods, pure and clean water, and plenty of non-polluted, fresh air.

9. A healthy gut

To keep kids’ guts healthy, try a children’s probiotic supplement and include fermented foods such as yogurt, kefir, cottage cheese, and miso in their diets.

Another consideration for gut health is the use of antibiotics. While they’re absolutely vital in some cases, there are also times when they’re not completely necessary. Oral antibiotics can alter the digestive system’s microbiome and may ultimately impact digestive health either temporarily or long term.

10. Plenty of joy

As with adults, it’s important for children to just have fun. Many times, that means playing in the dirt and just running around.  This is good for kids’ bodies and minds and getting dirty exposes them to bacteria and germs that ultimately help build strong immune systems. 

After all, children are going to get dirty – that’s just part of growing up.

By being role models and teaching (and showing) children what to do to keep their immune systems healthy, we can encourage their good choices and watch them grow into healthy and balanced young adults.

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC121401/

https://health.clevelandclinic.org/how-to-boost-your-kids-immunity-heading-into-the-new-school-year/

Water is essential to life. Our bodies are made up of around 60% water so if we don’t keep this topped up, we run the risk of dehydration and illness. You literally cannot survive without water.

Your body loses water regularly, through excreting it as waste but also through breathing, sweating and digestion. This is why it’s so important to remain hydrated by drinking plenty of water each day.

The many benefits of drinking water

The most obvious and direct benefit of drinking water is that we won’t feel thirsty, which anyone who has been desperate for a drink on a hot summer’s day will know is a highly unpleasant feeling! There are plenty of other benefits of drinking water though, with water affecting our appearance, as well as our physical health and mental wellbeing.

Water helps with weight management

Water is totally free from calories and can help keep you feeling full, but its benefits extend beyond this. When consumed before meals, it’s been shown that water may actually help to suppress your appetite, as well as help you burn more of the calories you consume.¹ The other great thing about water is that drinking it can increase the calories you burn, without you having to do anything else differently!¹ Studies have shown that drinking around half a liter of water can result in an extra 23 calories being burned, which might not sound like a lot, but equates to around 17,000 extra calories a year—or more than 2kg (4.4 lb.) of fat!

Water aids digestion

Water helps to break down food, keeps it moving smoothly through our digestive tracts and helps our bodies to absorb all the important minerals and other nutrients we need to stay healthy. As water moves through your stomach and intestines, it stops fiber becoming ‘stuck’, softening stool, reducing constipation and helping us to eliminate waste. The timing of when you drink water also has an effect though—drinking before a meal is best, as if you drink too soon after eating you could dilute the digestive juices that help you absorb nutrients.

Water keeps our joints healthy

The importance of water extends to our joints too. Water helps to protect our tissues, joints and spinal cord by maintaining the correct levels of hydration around sensitive areas that are prone to drying out, like your nose and eyes. It also protects the blood, bones and brain, and acts as a cushion for our joints to reduce shock and limit our chances of injury.²

Water keeps your skin in great condition

As numerous studies have shown, water is great for your skin!³ When it comes to your complexion, the importance of hydrating from the inside cannot be stressed enough. Rashes, blemishes and inflammation are caused by toxins and the best way to get rid of them, is to flush them out. How do you do that? With water. On top of this, water also helps to transport oxygen and nutrients to your skin cells to reduce premature aging, so even if you consider yourself totally toxin-free you should still be guzzling at least the recommended eight glasses of water each day.

How much water should we be drinking?

The benefits of drinking water are clear, which is why charities like the Lifeplus Foundation have been established to help solve water shortage issues in developing countries across the world. It’s commonly said that we should all be consuming around 8 glasses of water a day, but while this is a good guideline, the truth is that no one really knows where this figure came from. Furthermore, some people may need far more or far less water than others. If, for example, you were to take part in intense exercise, you would sweat more, as well as lose more water through respiration, in which case you would need more than someone who is sat in front of a computer. Similarly, those living in warm climates are going to need to take on board more water than those in cooler climates.

The important thing is to consider your needs as an individual. Watch out for signs of dehydration, such as headaches and fatigue, or difficulty concentrating. Remember too that your water can come in different forms, so if you are not a fan of plain water, try adding a dash of squash. Tea, coffee and water in foods—particularly fruits and vegetables—all count too. As a good rule of thumb, you should always drink water when you’re thirsty, and drink enough to quench your thirst.

1. https://pubmed.ncbi.nlm.nih.gov/19661958/ [↩] [↩]
2. https://www.ibji.com/blog/orthopedic-care/3-awesome-benefits-of-drinking-water/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/ [↩]

And why is it essential for nutritional supplements?

Sooner or later, if you are exploring the world of nutritional supplements you will come across the term ‘bioavailability’. It sounds slightly off putting, but is actually an extremely important factor in whether supplements are effective or not.

Like many scientific terms, it is better understood if it is broken down so it can be absorbed more easily. Which is rather appropriate, because that is essentially what it means!

Bioavailability is the rate at which a substance – which could be a nutritional supplement or a drug – is absorbed into a living system. ¹

Why is that important in relation to supplements? Because the efficiency with which the core elements of that supplement – whether that’s vitamins, minerals, enzymes or herbs – find the part of the body they are going to help means that they well be delivering more help, more quickly.

Supplementation is usually managed by taking supplement capsules or tablets. They are swallowed, and then digested: just like food, they turn up in our digestive tract and then head out through the wall of the intestine into the bloodstream, and through some amazing nutritional GPS find their way to the system or organ in our bodies that they are intended for. Only then can they start working for our benefit. So, the faster and more effectively they do that, the better for us. Some supplements are ineffective precisely because they never fully get absorbed into the body.

One thing to be aware of: manufacturers of supplements often claim that they have created a product with maximum bioavailability. But it’s not as simple as that. There are two elements at work; the supplement itself and your body.

As far as the supplement is concerned, critical factors include the form it comes in, how long it takes to break down – in other words how quickly the essential contents can get to work – as well as the quality of the ingredients and their formulation. Some nutrients are better absorbed when they are paired with other nutrients. As an example, a calcium supplement might also include Vitamin D, which is shown to increase the body’s absorption of calcium. ²

The other part of the equation is you. Your body is individual – every human being is different. So, however bioavailable a nutritional supplement is in principle, the other factors that come into play are those of the person taking the supplement.

And that involves a range of factors: from your age and gender, overall health, the state of your digestive system (which in passing can also be supported with the right supplements), the time of day the supplement is taken to whether your stomach is empty or full. That’s a lot of variables!

On top of that we have to bear in mind your nutrient needs: growing children or graciously aging adults and pregnant women – all have different requirements which impact on how easily a supplement will be absorbed.

Of course, you can always ask the manufacturers of the supplements you’re interested in. Ideally, they will be ahead of you and be proactive in promoting the bioavailability of their products. You can also do a little research online about some of the optimal combinations of nutrients you should look for.

Behind all the science, the key thing here is pure common sense. The sooner you can absorb all the good things in supplements, the sooner they can start making a difference to your health and energy levels. So, by taking a little time to understand how bioavailability works you’ll be that much closer to making informed choices about combinations to suit you!

1. https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/bioavailability [↩]
2. https://www.nof.org/patients/treatment/calciumvitamin-d/ [↩]

From snuggling up after a long day to enjoying a nature walk on a beautiful afternoon, pets can be cherished companions in accompanying one through life. Anyone who has experienced the unconditional love a pet can give knows how invaluable this support can be.

But did you know that the benefits of pets may go beyond emotional support and can result in positive physical effects as well?

While research into human and pet relationships is ongoing, some recent results have been promising.

Stress management

Stress is a normal and natural part of life. But today, it can easily become chronic.  Everything from an overextended schedule to worldwide health issues can create excess stress which makes having healthy ways to process it even more essential. And engaging with pets may be one of the best ways to decompress.

Snuggling, petting, and interacting with a pet can lower cortisol levels and calm the fight or flight response to stress. Considering stress may be related to up to 80% of all primary care visits, taking time to play fetch after work may be just as beneficial for you as for the dog.

In addition, oxytocin (known as the “feel-good” hormone) can be released while engaging with a pet. Oxytocin has significant links to overall happiness and has been known to benefit cognitive function and heart health, social interaction and relationships, and overall wellbeing. It may even help curb addictive behaviors.

Weight control

Owning a pet that needs exercise can increase your own movement throughout the day, a useful tool for weight management.

Research has shown that dog owners not only walk more per week on average than those without dogs, but that the intensity of the movement was more vigorous than those who did not own a dog.

Cardiovascular health

Bonding with pets may have positive effects on cardiovascular health, particularly by helping to regulate blood pressure.

Because long-term stress can have detrimental effects on the heart, both cats and dogs have been shown to be beneficial for reducing stress that may ultimately lead to heart disease.

In addition to blood pressure, lower rates of high cholesterol and diabetes have also been observed in pet owners.

Diversified microbiome

The body’s microbiome (which supports neurotransmitter creation, digestion, and immunity) is vital to overall health and pets can play a vital role in this aggregate of microbes.

Those with household pets may have more beneficial bacteria, viruses, and fungi in their systems much in thanks to the germs and dander pets track in from the outdoors.

While this can impact adults and children alike, this may have even greater importance on infants who are developing their microbiomes – especially in their first three months. Those who develop a strong microbiome in younger years may have a decreased risk of asthma and allergies if exposed to helpful allergens early on.

While there are many benefits to pet ownership, these researched physical advantages are becoming more widely recognized as some of the most valuable.

So next time your dog begs for a walk, take them on one as a way of saying thank you for all you do.

Everything you thought you knew but didn’t

Most of us know what protein is. Along with carbohydrates and fats, it makes up the three most important macronutrients of our diet.  Research has shown why it’s so beneficial as part of a balanced and healthy diet, as it plays a key role in the creation and maintenance of every single cell in our bodies.¹ So what happens if we don’t get enough protein and what are the best food sources to ensure we get the right amount?

Why our bodies need protein

Did you know that there are over 10,000 types of protein in everything from our internal organs to our tissues, muscles, skin, hair and bones? Every single cell in our body contains protein, and protein is needed in our diets to help those cells repair and regenerate.² Protein is critical in aiding the processes that give us energy and help move oxygen around in our blood. It is absolute essential for keeping us healthy and ensuring our bodies continue to work as they should do:

Building cells

Bones, muscles, cartilage and skin can only be built with the help of protein.  

Repairing tissue

Protein is needed to build and repair damaged tissue.

Oxygenating blood

The protein compound in red blood cells delivers oxygen throughout the body and supplies it with the nutrients we need.

Aiding digestion

Dietary protein makes enzymes, which help us to digest food properly, and make new cells and body chemicals.

Regulating hormones

Protein helps to keep our hormones regulated, which is particularly important when cells are developing and transforming during puberty.

…and there are even more benefits to eating protein!

Protein is often at the forefront of those trying to either lose weight or build muscle and that’s because it’s great for doing both! Studies have shown that not only does protein reduce cravings and desires for late night snacking,³ but protein is the most satiating of the macronutrients and will curb your appetite longer than carbohydrates and fats.⁴ Numerous studies have also shown that you can increase strength and muscle mass, as well as decrease muscle loss,⁵ by eating plenty of protein.

Essential amino acids

During digestion, the protein we consume is broken down into amino acids – it’s these amino acids that are the building blocks of protein. The British Nutrition Foundation recognises around 20 different amino acids, of which 9 are needed in an adult diet to maintain good health.⁶ These are known as Essential amino acids and can only be made through eating protein-rich foods.

How much protein do we need and what foods are the highest in protein?

Whilst it will depend on your age and weight, research has shown that adults need on average around 0.6g of protein per kilogram of bodyweight each day. Infants, children, pregnant and breastfeeding women have different requirements.⁷

Protein can be found in high amounts in meats, milk, fish, and eggs. If you are vegetarian or vegan you don’t need to worry though as you don’t need to eat animal products to get the protein you need. You can also find it in soy, beans, legumes, nut butters, and some grains (wheat germ and quinoa, for example).

What are the different types of protein?

Protein falls into different types, which is another bonus for people who have to, or choose, to avoid certain food groups.

Casein protein is found in milk, but is absorbed and digested much more slowly, so it may be a suitable option if you are lactose intolerant.

Egg protein is a great option for those who need to avoid dairy but are still looking for an animal-based protein source. Of all whole foods, eggs have been shown in studies to contain the greatest protein digestibility-corrected amino acids.⁸

Pea protein is great for people with allergies or sensitivities to eggs or dairy, and for those following a vegetarian or vegan lifestyle.

Hemp protein is an easily-digested source of plant-based protein that is rich in several amino acids – although it only has low levels of the amino acids lysine and leucine.

Brown rice protein contains all the essential amino acids but is not considered a complete protein as it is too low in lysine. 

Mixed plant proteins can be a great option for those looking to avoid meat-based products but wanting to get high amounts of all the amino acids. Protein powders commonly blend plant sources so there are different options to suit your tastes and needs.

Whey protein and exercise

Whey protein is one of the most popular types of protein, especially when it comes to being used for sporting or fitness performance. Whey protein comes from milk and is the liquid that separates from the curds during the cheesemaking process. It’s a high source of protein that studies have shown can lead to the largest decrease in appetite for those trying to manage their weight.⁹

Whey protein has been shown in studies to improve exercise performance, as well as help to improve body composition through increasing muscle weight. In addition, it has shown to increase physical endurance and also slightly increase physical strength.¹⁰

Not all protein is created equal

When it comes to protein supplements, such as protein powders, the quality can vary. Not all whey proteins are the same, and not all of them will provide the same benefits. The key thing to look for is whether the protein has been denatured. When this happens, it’s the biochemical process in which proteins lose their structure, and it no longer performs its functions as well. When it comes to denatured protein powder, it means that the structure of the amino acids has been broken down by the exposure of whey protein to acids, oxidation of the amino acids or high heat during the pasteurisation process.

Due to this, it’s always better to look for non-denatured, or undernatured protein, as that will provide the most benefits by avoiding the breakdown of the vital immune-boosting proteins that make whey so beneficial. The best non denatured whey proteins are made with minimal processing and a cold filtration process.

Protein and your diet

While protein is extremely important, it’s not something you need to be overwhelmed by. You don’t need to consume your full daily recommended amount of protein in one sitting, as it’s more important to balance it over the course of the day.

Whatever your dietary preferences or health goals, there are plenty of protein-rich foods to keep you in top health while letting you enjoy and delight in what you eat.

1. Why Is Protein Important In Your Diet [↩]
2. Protein in diet: MedlinePlus Medical Encyclopedia [↩]
3. The effects of consuming frequent, higher protein meals on appetite [↩]
4. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [↩]
5. Increased protein intake reduces lean body mass loss during weight loss in athletes [↩]
6. Protein – British Nutrition Foundation [↩]
7. Protein – British Nutrition Foundation [↩]
8. The protein digestibility-corrected amino acid score – PubMed [↩]
9. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men [↩]
10. Whey Protein Improves Exercise Performance and Biochemical Profiles in Trained Mice [↩]

Stimulating the vagus nerve plays an important role in regulating many different bodily functions and promoting overall well-being. Being a key component of the autonomic nervous system, the vagus nerve controls many involuntary processes in the body, such as heart rate, digestion, respiratory rate, and much more.

There are several ways to stimulate your vagus nerve and reap the health benefits.

Cold Exposure

Subjecting the body to cold temperatures can activate the body’s stress response, leading to many physiological changes, including increased heart rate variability and vagal tone.

If you’re just starting, try splashing cold water on your face. For more intense cold exposure, try taking a cold shower or immersing your body in a cold bath or ice bath. This can trigger a survival mechanism that slows the heart rate, constricts blood vessels, and redirects blood flow to essential organs. 

If you would prefer not to be in cold water, try just taking a walk while it is cold outside or holding a piece of ice in your hand.

Massage

Gently applying pressure to specific areas of the body can activate the vagus nerve’s sensory fibers. The vagus nerve has branches that extend from the brainstem through the neck, chest, and even to the abdomen.

Try gently rubbing the sides and back of your neck, underneath and behind the ears, in a circular motion using your fingertips. Rubbing back and forth along your jawline to your ears, and down to your throat can also influence the vagus nerve.

A gentle abdominal massage can aid with the relaxation of the gut and stimulate the vagus nerve’s influence on digestion.

Breathing Exercises

Breathing exercises are a widely recognized and effective method for stimulating the vagus nerve and promoting relaxation. Specific breathing techniques can activate the parasympathetic nervous system, increasing vagal town.

Diaphragmatic breathing, or belly breathing, is a technique that involves breathing deeply into the diaphragm instead of into your chest. Sit comfortably and inhale slowly through your nose, allowing your abdomen to expand as your lung fill with air. Try to exhale through your mouth slower than you inhaled. Long exhales are associated with vagal stimulation.

Try the 4-7-8 breathing technique. This involves inhaling for a count of four, holding your breath for a count of seven, then exhaling for a count of eight.

Resonant breathing is a breathing pattern believed to synchronize the body’s natural rhythms and enhance vagal activity. Inhale for a count of five and exhale for a count of six. Repeat this cycle several times.

Laughter

Engaging in genuine laughter and humor triggers the vagus nerve’s activity and promotes various physiological and psychological benefits. The positive effects on mood, stress reduction, and overall well-being can indirectly stimulate the vagus nerve.

While laughing, your heart rate and blood pressure may temporarily increase, followed by a period of relaxation. This response is thought to involve the activation of the vagus nerve and parasympathetic nervous system. Laughing also involves rhythmic and controlled breathing patterns, which are similar to breathing exercises that can stimulate the vagus nerve.

The key here is genuine and spontaneous laughter. Forced or fake laughter may not have the same physiological benefits.

Oral Stimulation

The vagus nerve branches out into various muscles in the throat, tongue, and mouth, making oral stimulation a way to influence its activity.

Gargling water can stimulate the muscles in the back of the throat that are connected to the vagus nerve. Also, singing and humming involve the muscles that are known to stimulate the vagus nerve and contribute to its activation. Humming practices such as those found in meditation or yoga are known to be particularly effective.

One of the most vital aspects of basic bodily functions and deeper mental and physiological wellness lies in a cranial nerve that connects the brain to the major organs and body systems. While often we think about health and well-being in terms of our heart health, cognitive function, or mental wellness, we rarely think about the importance of our nervous system. In particular, one vastly reaching nerve, the vagus nerve, has much to do with our potential to function optimally.

What is the vagus nerve?

There are 12 cranial nerves. The vagus nerve is the tenth of the twelve cranial nerves and is the longest of these nerves. Originating in the part of the brainstem called the medulla, which is at the back of the brain, the vagus nerve travels from the base of the head, down the neck, through the torso all the way to the colon in the lower abdomen. In fact, its name comes from the Latin word for “wander.” The idea is that it wanders throughout the body, connecting organ systems to the brainstem.

The nervous system communicates from the brain to the body and back again. As one of the most important, the vagus nerve communicates with major organs and body systems, creating a communication link to the brain. It also directs or plays a major role in a broad range of functions and diverse activities in the body –sensory, physical, and hormonal.

What makes the vagus nerve unique?

The vagus nerve is the only cranial nerve that reaches the thoracic and digestive organs. It is an essential player in the parasympathetic nervous system, which is part of the autonomic nervous system. The parasympathetic nervous system involves the physiology of resting and digesting.

The vagus nerve has three functional pathways that include:

• Visceral efferent pathway
• Motor efferent pathway
• Afferent pathway

Efferent is motor output, meaning neurons that carry information from the central nervous system to the body’s organs, muscles, and tissues. An afferent nerve does the opposite, bringing signals from the periphery to the central nervous system. In other words, afferent refers to the sensory input coming back to the nervous system.

How does the vagus nerve influence wellness?

The vagus nerve is a major anatomical and physiological player for body functions crucial to basic life and higher-level wellness activities. The vagus nerve is crucial to homeostasis in our body systems—cardiovascular, gastrointestinal, and respiratory.

It controls involuntary body activities like heart rate, breathing, and interorgan sensory communication. It also serves functions of higher-level physiology like gut-brain communication and relaxation. This means that the vagus nerve helps with the most basic needs of living, but also aids in our health on a deeper level.

Crucial physiological functions related to the vagus nerve:

• Helps with breathing.
• Controls heart rate
• Speaking
• Hearing
• Digestive tract movement
• Swallowing and gag reflex
• Blood pressure
• Bladder function
• Sensory processes – pain, touch, temperature

Respiratory function

The vagus nerve draws out a neurotransmitter acetylcholine, which tells your respiratory system to breathe. One of the ways that you can stimulate your vagus nerve is by doing slow, long, deep breathing exercises. This is also related to the ways the vagus nerve works to relax our body during times of stress.

Controls your heart rate

Acetylcholine also plays a role in slowing your heart rate. The vagus nerve carries sensory communication from the aorta via baroreceptors and chemoreceptors. The baroreceptors send information regarding blood pressure in the circulation system. Chemoreceptors provide information via the vagus nerve about oxygen levels in the blood. Because the vagus nerve is the primary nerve involved in the parasympathetic nervous system, it helps slow heart rate during or after times of stress exposure. Without a healthy vagus nerve, being able to relax after a stressful event could take much longer and therefore could expose your body to even more damaging stress hormones.

Speaking and swallowing

The vagus nerve supplies nerves to muscles in the pharynx and larynx that aid in speech and swallowing. It also plays a role in the gag reflex, which is crucial to protecting our airways from food, liquid, or foreign objects. Relaxed muscles in the throat can also help make breathing easier, which in turn helps keep the vagus nerve system healthy.

Vagal nerve contribution to deeper wellness:

• Calms the nervous system
• Plays a role in sense of taste
• Aids in communication about satiation
• Anti-inflammation
• Gut-brain connection
• Reduces stress and increases relaxation
• Contributes to memory formation
• Fertility and sexual health

Anti-inflammation

Inflammation is a normal part of the immune system’s response to injury or illness. The vagus nerve, with its vast sensory network, will notice when the body is producing substances like cytokines or other inflammatory markers, and in turn signal to the brain the need to produce anti-inflammatory neurotransmitters. This helps regulate the immune system response and helps protect against the harmful effects of chronic inflammation.

Stress reduction and relaxation

The sympathetic nervous system sends the body into the overstressed state of fight or flight, which is crucial for human survival. This system tells us when things are just not right – be it as traumatic as a truly dangerous situation or a less problematic one like a negative interaction with a coworker that makes you feel uneasy. How our bodies respond to that initially can be contributed to the calming effects of the vagus nerve.

The sympathetic nervous system releases adrenaline and cortisol, two hormones necessary for human survival. The vagus nerve, as part of the parasympathetic nervous system, in turn releases the neurotransmitter acetylcholine. It also signals other body parts to release neurotransmitters such as oxytocin and vasopressin, which also aid in calming our bodies after stressful interactions.

Gut-brain connections

The vagus nerve is the only cranial nerve with far-reaching access to the gut. This back-and-forth communication from the gut to the brain helps with satiation (the body telling the brain that it is no longer hungry).

But beyond issues of eating, it also contributes significantly to mental health associated with stress, trauma, and the body’s response. Much of the body’s neurotransmitters such as serotonin are made in the gut. Pain, healthy weight management and glucose/insulin mediation are all related to stress and mental well-being.

Summary:

• The vagus nerve is the longest and most far-reaching cranial nerve.
• It connects the brain to most of the body’s organs and functioning systems.
• It slows heart rate and regulates blood pressure.
• The vagus nerve stimulates breathing.
• It processes sensations such as touch, temperature and pain.
• The vagus nerve plays a key role in rest and digest, and even more expansively contributes to relaxation and stress reduction.

In addition to the beautiful change of nature’s colors, the crisp feel of an autumn morning, and the coziness of the early evening twilight, for many, falling in love with fall includes enjoying the rich, nutrient-dense foods that fill our plates.

And for good reason. Even though today’s world offers the ease and accessibility of consuming any type of food any time of year (think berries in winter or asparagus in fall), the earth was not designed to have the same availability all year long.

For thousands of years, our ancestors lived seasonally, knowing it was a necessity to survive.  The functionality of what was consumed during each time of year was essential to life – much different than our modern world, in which we don’t have to live as carefully.

However, fall is a time of year that inspires reconnection with the earth and the harvest it has to offer. With intention and mindfulness, you can enjoy the transition and learn to live seasonally.

Resetting

During autumn, nature begins to slow. Daylight lessens, temperatures drop, and leaves fall, making way for reflection and awareness. This makes it an encouraging time to reset, particularly when it comes to diet.

Cleansing the body of built-up toxins and old cells, providing the digestive system with a rest, and creating fresh seasonal eating goals are all distinct ways to regroup with the new season.

For example, such options are:

• Intermittent fasting – restricted eating within an 8-hour period
• Consecutive fasting – fasting for an extended period of time
• Elimination diet – eliminating food sensitivity triggers such as sugar, dairy, and/or gluten
• Modified diet – consuming only designated foods such as organic and/or non-processed fruits, vegetables, whole grains, healthy fats, and lean proteins
• Proper hydration – providing the body proper fluid for cooler months

A reset can be as simple or intense as you’d like, lasting one to three days, a week, or even longer (oversight from a health care practitioner is advised for substantial diet changes such as fasting) – just remember to be prepared before you start.

Organize your reset with:

• a detailed plan of what you will eat and when
• a pantry of stocked items needed
• appropriate cooking instruments
• encouragement from your family, friends, a nutritional counsellor, a health care provider, or an online support group

Nourish

Once the work has been done to start anew, it’s essential to move forward with proper nourishment and fall boasts a plethora of ways to do that.

First, transition from cooling summer foods to warm fall foods. Swap the raw and uncooked for:

• roasted vegetables
• baked fruit
• cooked lean proteins
• homemade broths
• warm soups and stews
• hot teas and coffees

Second, look to nature’s bounty (available at many local farmers’ markets or grocery stores with seasonal produce) for what foods to cook such as:

• root vegetables (sweet potatoes, carrots, turnips, rutabaga, and beets)
• squash (butternut, acorn, red kuri, spaghetti, and delicata)
• pumpkin
• kale
• arugula
• apples
• pears
• pomegranates
• cranberries
• figs
• Brussel sprouts
• cauliflower

Lastly, take time to cook favorite fall recipes and try new ones. Slowly chew and savor your meals, and if preferred, share dishes made with love and nutrients with others.

Pumpkin-flavored anything can be fun when the mercury dips but the season has much more to offer than what we add to our coffees (although that’s an enjoyable part of it, too).  Consider how you will reset your system and then nourish it properly for a fruitful and healthy autumn.

References:
https://shawellnessclinic.com/en/shamagazine/the-seasonal-foods-you-should-be-eating-this-autumn/
https://platefulnutrition.co/5-tips-for-transitioning-into-fall/

Most of us know that when we’re sluggish, have gained unwanted pounds, and just aren’t feeling like ourselves that it’s probably time to detox.

But did you know that in modern society, you probably need to detox just based on the pollutants we take in regularly? Whether it’s of our own doing or not, we ingest harmful toxins regularly. Our bodies can benefit from a healthy cleansing now and then which can help with everything from shedding extra pounds to getting better sleep and having more energy.

If you don’t know where to start or need additional insight on how to go about detoxing, we’re here to share easy and simple tips on how to detox naturally. 

The number one thing to remember when cleansing our system is that our body is designed to detox on its own. But we can support it to help maintain open channels for detoxification and maximize its effectiveness.

How does the body detox on its own?

The human body detoxes itself in five fundamental ways – through the skin, kidneys, bowels, lungs, and liver. Each of these organs helps process and eliminate toxins in our bodies. Below, we’ve compiled the ways they do this and tips on how to support each of them.

Skin

Our skin absorbs everything we put on it. Think lotion, makeup, soap, and cleaning products – just to name a few. Some of these products can contain alarming amounts of harmful chemicals that ultimately seep into our system. 

But even though our skin may ingest elements we don’t want in our bodies, it also helps eliminate them, simply by sweating.

You can detoxify by sweating in two ways – passively and actively. Passive sweating occurs when sitting in a sauna or steam room, while active sweating (our personal favorite) is achieved by exercise.

Kidneys

All day our kidneys filter out waste products from the blood and body through urine output. The more hydration we give our kidneys via clean, filtered water, the more they can eliminate for us.

By ingesting half of your body weight in ounces (plus an additional eight ounces of water for things like a cup of coffee, a soda, a workout, etc.), our kidneys receive natural support to flush our systems. Add lemon to your water to enhance the liver’s filtering processes as well.

Bowels

Bowel movements are crucial for the body to rid itself of waste and toxins. They’re different for each person and, as we age, they may become more difficult. 

However, ideal elimination is one to three formed movements per day. If this is at odds with your current elimination process, consider encouraging more movement through:

• extra hydration, including a full eight ounces first thing in the morning before eating
• eating more fibrous foods
• including more movement/exercise throughout the day
• checking for any inflammation in the gut due to allergies or sensitivities
• release of emotional stress and/or trauma

Lungs

Breathing is one of the body’s most powerful detoxification processes. It may seem simple, but the right type of breathing can help discharge pollutants. Deep breathing even helps support the digestive tract as it relaxes the bowels.

Detoxification through the lungs is influenced by the way we breathe. Deep lung breathing is most beneficial and can be achieved through proper deep breathing exercises as well as exercise itself.

Pay attention to the way you breathe – is it shallow or slow? Can you take in deeper breaths? If you can, do you find yourself relaxing a bit more?

Liver

A primary detoxification organ, the liver plays an essential role in the body’s natural processes of ridding itself of waste and toxins. In addition to our healthy choices, it also processes our overindulgences by passing the unwanted extras to our bowels for elimination.

For proper liver support, think good, whole food. Specifically, go for:

• steamed or cooked cruciferous vegetables
• cold-water fish
• root vegetables
• broccoli sprouts
• lemons
• bok choy

There are plenty of products on the market that can detox our bodies, but look to your body for natural cleansing first. These tips are a great starting place to help support your intrinsic detoxification systems on a daily basis.

REFERENCES:

https://www.narayanahealth.org/blog/detox-foods-detoxification-is-an-essential-part-of-optimal-health/
https://www.fishertitus.org/about-us/healthy-living-blog/2018/what-foods-cleanse-your-liver/

Winter is a time of hibernation in nature. For humans, this can make shopping for fresh produce feel stark and desolate.

If you find yourself missing the sweet strawberries and ripe tomatoes of summer, don’t fret. Winter offers an abundance of nutrient-dense foods that can take your season from drab and boring to delicious and nutritious.

Here are ten ways to liven up your diet with vitamins, antioxidants, flavonoids, minerals, fiber, and more.

1. Cacao hot chocolate. Swap traditional high-sugar hot chocolate to one made from cacao nibs or dark chocolate with at least 75% cacao. Enjoy the methylxanthine benefits of this superfood such as balanced mood and healthy lung function.

2. Bone broth with mushrooms, onion, and garlic. Keep the bones from the chicken you roasted or the steak you broiled and simmer them for 4-6 hours in water with a variety of mushrooms, sliced onions, and chopped garlic along with any other desired vegetables and/or herbs. Use the broth as a foundation for soups and stews or enjoy as a warm beverage. Your immune system will thank you.

3. Matcha morning waffles. Add a little excitement to your weekend brunch by including matcha powder in your waffle or pancake mix. These powerful antioxidants are great for everything from your skin to your heart.

4. Stew with lentils or beans. A good winter stew is welcoming after a cool day outside. Add lentils or beans to increase fiber intake and receive valuable vitamins such as zinc, iron, and magnesium.

5. Winter greens smoothie. Support the liver and calm inflammation by adding dandelion greens, kale, collard greens, Swiss chard, or mustard greens to smoothies, soups, sauces, or stews.

6. Pomegranates. These juicy fruit seeds are chock full of polyphenols and antioxidants that are known to promote healthy fertility, immunity, the heart, and even oral health. Add them to salads or snack on them for a tart and energizing way to excite the palate.

7. Adaptogen tea. A piping cup of tea is an excellent way to warm up during cooler months, and one made from adaptogen herbs can help manage stress at the same time. Try holy basil (also known as tulsi), moringa, nettles, or a combination of adaptogens.

8. Freshly squeezed juice. Forgo juice from concentrate and opt for squeezing your own.  Grapefruit, oranges, tangerines, and lemons are all ripest in winter and can make for a refreshing and powerful cup of vitamin C, potassium, and fiber. For the greatest effect, make sure the pulp is included.

9. Roasted root vegetables. Squash, parsnips, beets, carrots, and rutabagas are all fiber- and antioxidant-filled winter vegetables that can be roasted and enjoyed on their own or added to everything from soups and stews to sauces and smoothies. 

10. Fermented foods. Promote good gut health throughout the season with fermented foods such as sauerkraut, kimchi, miso, kefir, and kombucha. These foods store easily in the winter months and can balance the gut’s microflora to support immunity when colds and flu are on the rise.

Are you ready to invigorate your winter diet with flavor and nutrients? Take these ideas as inspiration to explore what the season has to offer and try new foods as you reap the health benefits.

REFERENCES:

https://slowfoodusa.org/winter-eating-in-your-region/

https://extension.psu.edu/eating-seasonally-and-locally-in-the-winter

If you think fresh and nutrient-dense foods are only available in warmer months, think again. Winter is a wonderful time of year to take advantage of the abundance of delicious and nutritious foods. 

Whether it’s roasting root vegetables for fiber and antioxidants, simmering broths for bone health and weight loss, or slicing citrus for immunity and hydration, winter has plenty of foods to keep you warm and healthy.

So, cozy up by the fireplace and enjoy what the season has to offer with some of the following flavorful, comforting, and nutrient-packed fare.

Root vegetables

Winter squashes, beets, turnips, kohlrabi, radishes, and parsnips are all excellent seasonal produce in cooler months. 

These starches are good sources of fiber, beta carotene, vitamin C, iron, potassium, and other nutrients which can help support:

• detoxification
• immunity
• heart health
• weight management
• proper digestion

Try including root vegetables in your winter diet by:

• roasting them with herbs
• adding them to smoothies (especially beets)
• including them in winter stews and soups
• combining them into risotto, rice, or pasta dishes

Enjoy the natural sweetness root vegetables have to offer and simultaneously reap the benefits for your health.

Bone broths

Winter can, at times, be filled with heavy meals that don’t necessarily support goals of weight management and healthy eating. Broths can help offset those rich feasts while still satisfying and comforting your body.

Bone broths, made from animal proteins and bones, can boast high vitamin and mineral content inclusive of collagen (which transforms into amino acids), iron, vitamin A, vitamin K, selenium, zinc, and manganese.

These flavorful broths can help:

• strengthen bones
• reduce inflammation in joints and the gut
• encourage proper sleep
• support hair, nails, and skin

They can be enjoyed as a light meal, as a foundation for soup or stew, or even just sipped as a warm beverage.

To make one quart of broth, add 2-3 large chunks of beef or buffalo bone (or animal bone of your choice) to a slow cooker with 1/4 cup vinegar (white or apple cider), and a hefty pinch of salt. If desired, add herbs, onions, garlic, and/or vegetables. Fill the remainder of the slow cooker with water and simmer for 4-6 hours.

For a non-animal protein broth, check out Rebecca Katz’s Magic Mineral Broth™ recipe.

Citrus

Winter can bring with it its fair share of colds and flu, which is why citrus is such a treasure this time of year.

These fruits ripen to their sweetest during cooler months in North America, making them both an excellent source of nutrients and antioxidants and a bright way to liven up your diet.

Grapefruits, oranges, lemons, tangerines, and kumquats offer high levels of vitamin C, fiber, and antioxidants that can:

• enhance immunity
• reduce inflammation
• help balance mood (particularly helpful in winter months)
• protect the brain
• support heart health

Add them to your diet:

• as a snack
• on top of salads
• in smoothies or juices
• as a fresh-squeezed juice
• as dessert

Just remember that moderation is key as these fruits do contain natural sugars and elevated acid levels.

As you can see, winter doesn’t have to be filled with heavy meals that help put on weight rather than manage it. By including root vegetables, broths, and citrus, you can increase your nutrient content while still enjoying full flavor and comfort.

REFERENCES:

https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
https://www.onegreenplanet.org/natural-health/citrus-winter-fruits-benefits/

A crisp fall morning may call for a pumpkin spice coffee and a snowy winter afternoon can mean hot chocolate all around, but mindful hydration in cooler months should go beyond the occasional seasonal beverage.

Hydration is important all year long. Not only does it help your overall sense of wellbeing, but specific benefits include:

• washing out of waste
• transportation of more nutrients throughout the body
• flushing of kidneys and lymph
• movement of blood through the cardiovascular system
• regulated elimination process with prevention of constipation
• supple skin for resistance to infection
• moist mucus membranes in the nose and mouth for less risk of sickness

Keep in mind that even though sweat may not be as apparent this time of year, hydration is just as important in cooler months as it is in hotter ones.

Ideally, daily hydration intake should be at least half of your body weight in ounces plus an additional 8 ounces for every 30 minutes of activity (such as a workout, walk, yoga session, etc.). 

This can include a variety of liquids, although filtered water and herbal tea are most optimal.

Here are five ways to properly hydrate in fall and winter, helping you to feel your best.

1. Hydrate first thing in the morning. As soon as the alarm clock goes off, enjoy a full glass of fresh water. This can help replenish the loss of liquids from sweating and detoxification that may have occurred during sleep.

2. Drink warm beverages. Opposite of the temperatures outside, cooler months beg for consumption of warmer liquids. Opt for herbal teas and coffee that bring cozy comfort to the body for an easy warm up.

3. Cook more broths and soups. Packed with nutrients as well as fluids, a cup of homemade bone broth or a bowl of your favorite soup can offer the body sustaining nourishment and hydration at the same time.

4. Keep popsicles on hand. Autumn and winter are cold and flu seasons, which makes hydration even more important. For when sickness hits, have herbal or electrolyte popsicles available in the freezer (particularly helpful for kids).

5. Eat water-based foods. Greens and apples in fall followed by citrus in winter are all examples of foods that provide hydration.

Although liquids can be enjoyed any time of the day, a few tips to keep in mind are:

• Drink most fluids outside of a meal; a small amount of liquid can be consumed with food, but not too much as it can dilute digestive acids and enzymes
• Reduce liquid intake 3 to 4 hours before bedtime if urination is disruptive during sleep
• Eliminate caffeinated beverages at least 6 to 11 hours prior to bedtime for less interrupted sleep

Hydration may seem like a simple concept – and in some ways it is – however, it is one that has a variety of positive effects on the body so conscious choices can make a big difference.

Are you thirsty yet?

REFERENCES:

https://www.sleep.org/how-much-caffeine-should-i-have/

https://frontlineerdallas.com/10-tips-for-staying-hydrated-during-fall

Considering the nutritional value of bone broth paired with its deliciousness, it’s no wonder this simple concoction is on-trend.

Bone broth, made from simmering animal meat bones in water with a variety of vegetables and herbs, is a nutritional powerhouse consisting of collagen (which converts to gelatin when cooked), vitamins, and minerals. It can be used as a foundation for soups, stews, and sauces, and even enjoyed alone as a hot beverage.

The best part? This easy-to-make stock does more than just warm you on a cool day. 

The nutrients bone broth provides can:

• restore, heal, and protect gut health (especially in cases of leaky gut)
• enhance immunity
• support joints and bones
• stimulate healthy skin, hair, and nails
• encourage proper sleep
• help the liver detox
• manage weight and support certain diets such as the ketogenic diet

With all these benefits, are you ready to get simmering?

Try to make your own bone broth with these tips:

• Opt for organic beef, buffalo, or chicken bones with marrow (use them from meat you have roasted or ask your local butcher for options they may have in stock).
• Add a few bones to a slow cooker with ¼ cup of vinegar (white or apple cider), a heavy pinch of salt, and a variety of vegetables such as onions, garlic, mushrooms, carrots, and celery (if preferred). Cover with filtered water.
• Simmer in the slow cooker for 4-6 hours, skimming the fat off the top if desired. 

Use your broth immediately or store it in the refrigerator (up to one week) or freeze.

Keep in mind that there is no exact science to making bone broth. Experiment by adding different herbs such as rosemary and thyme, spices such as turmeric or ginger, produce such as greens and root vegetables, and even adaptogens such as astragalus, nettles or rhodiola.

Does making your own bone broth not sound like your thing?

That’s okay. There are numerous bone broth products available to use as a quick base for your vegetable soup, a marinade for protein, additions to side dishes or casseroles, or even just as an afternoon cup of comfort to sip on. Make sure to look for organic broths in BPA-free containers.

Whether making your own or purchasing premade, bone broth is both a nutritious and delicious way to enhance your health. Eight ounces daily for a few weeks can work to support such areas as your gut, immune system, sleep, and bones. 

REFERENCES:

https://www.canr.msu.edu/news/bone-broths-are-brimming-with-nutrients
https://www.farmersalmanac.com/10-benefits-bone-broth-25512

Mental illness accounts for a significant proportion of global health. This is why it poses such a substantial social, economic and health worry¹.

While treatment has historically been dominated by prescribed medication and psychotherapies, such as talking therapy and cognitive behavioral therapy, nutritional psychiatry is showing us that food and diet can also play a part when it comes to understanding mental health.

Nutritional psychiatry suggests that the food we consume could have a greater role to play in stress control than we may have previously thought. New studies have focused on understanding the biological pathways that mediate the observed relationships between diet, nutrition and mental health: they are pointing to gut health as a key factor in our wellbeing and happiness²

What is known about the relationship between gut health and mental health?

While nutritional psychiatry is a relatively new discipline a number of studies over past decades have shown the possible unity between certain foods and the effect they have on our mental health. Supplementation has been used to try and help treat mood disorders and there have been a number of observational studies focusing on the intake of single nutrients or foods for common mental health disorders such as depression and anxiety.³

How can our gut health influence our mood?

The gut microbiome is key to regulating inflammation. Trillions of bacteria live in our gut and, when the balance is right and the ‘good bacteria’ are plentiful and not being overruled by the ‘bad’ bacteria, they help to convert the amino-acid tryptophan into serotonin.⁴ Serotonin is the key hormone that regulates our mood: feelings of well-being and happiness. Low levels of serotonin are linked to depression⁵ and higher levels of bad bacteria prevent the body from producing as much serotonin: so, it goes that keeping your gut health in check, through a healthy diet, can stop these bad bacteria from growing out of control. Thereby allowing the good bacteria to do their job of creating more serotonin and positively impacting our mood. We really can eat ourselves happy!

So… which foods will make you happy?

The Food and Mood project recently conducted a survey⁶ backed by the mental health charity – Mind. The results published identified certain food ‘stressors’ and food ‘supporters’. Stressors, perhaps unsurprisingly, include foods such as sugar, caffeine and alcohol: the foods found to support our mood are water, fruits, vegetables, nuts, seeds, fiber, wholegrains and oil rich fish.

Why not try consuming more of the supporters and less of the stressors for a few weeks and see what effect it has on your mood? While it might be hard at first, the pay-off being a happier and more positive mind set will soon make up for it!

1. NCBI: Nutritional psychiatry – the present state of the evidence
2. NCBI: Nutritional psychiatry – where to next?
3. Psychiatry online: Association of Western and Traditional diets with depression and anxiety in women
4. The Guardian: Nutritional psychiatry – can you eat yourself happier?
5. Hormone Health Network: What is Serotonin?
6. https://www.comfirst.org.uk/files/food_mood_survey_summary.pdf

Did you know that certain chemicals in our bodies (four neurotransmitters, to be exact) influence our levels of happiness?

Serotonin is one of these wondrous neurotransmitters known collectively as happiness chemicals (in addition to dopamine, oxytocin, and endorphins). Specifically, it’s associated with mood and the feelings of relaxation and calm.

Designed to communicate information throughout the body, serotonin is a chemical messenger primarily produced in the gut with a direct connection to the brain. This means that our levels of serotonin can have a powerful effect on our happiness or our lack thereof.

Let’s take a further look.

Serotonin is created by the amino acid tryptophan. Tryptophan converts to 5-HTP and eventually into serotonin. Essentially, tryptophan is the building block for this neurotransmitter.

When levels of serotonin are low at any given time, symptoms can appear such as:

• depression
• anxiety
• impulsive behavior
• irritable mood
• sleep issues
• undesirable choices

But what contributes to low serotonin levels?

While research is still ongoing, there’s a strong link to gut health. 

Serotonin is highly influenced by the gut microbiome. Poor diet, a lack of helpful bacteria, and the overuse of antibiotics can all impact the creation of this neurotransmitter.

To increase and support healthy levels, practice self-care techniques such as:

• belly breathing
• meditation
• yoga
• forest bathing
• aerobic exercise
• massage
• getting outside and enjoying the sun (ideally at least 10-15 minutes daily)
• a diet rich in healthy bacteria including pre and probiotics
• eating foods rich in tryptophan alongside healthy carbs for good absorption (such as a turkey and cheese sandwich on wheat bread or a plate of salmon and brown rice)
• mindful use of antibiotics
• 5-HTP supplements

In addition, SSRIs are a common anti-depressant that work to block the brain from depleting serotonin and encourage the body to recycle it instead. This is helpful in severe cases of depression.

While happiness may rely on a variety of lifestyle, physical, and mental health factors, serotonin also plays a significant role.

A healthy diet paired with active self-care can support this neurotransmitter and ultimately, your mood. And that is something to smile about.

Our bodies work in weird and wonderful ways!

It might seem strange, but sometimes, things that affect one part of your body can also have an impact on a totally different part too. One such relationship is now thought to exist between gut health and sleep.

Your gut can’t think and feel in the traditional sense of the words, but it can communicate with the part of your body that does – your brain, which can in turn influence everything from your mood to your appetite, your stress levels and your sleep. It makes sense then, that an unhappy gut could communicate its unhappiness to the brain and therefore affect sleep.

The gut and the brain – an interesting relationship

Let’s look a little deeper at the link between your gut and your brain. Your brain is essentially your body’s command center, telling it what to do and letting each system know how to work. According to Dr Emeran Mayer though, a professor of medicine and physiology and the author of The Mind-Gut Connection, there’s evidence that the gut and the brain is particularly strong and complex. This evidence is based on the signaling mechanisms that the gut’s microorganisms seem to have, which allow them to communicate with your brain directly in a way that affects things such as sleep. Studies have also shown that the composition of the microbiome fluctuates at different times, which plays a part in how your sleep genes are programmed¹ and that the gut microbiome can actually change if a person’s sleep is disturbed.

How to make your brain love your gut

Research has shown that your brain will send signals to promote better sleep if you have greater diversity in the types of gut bacteria you have.² It’s not quite as simple as that of course, as knowing we need greater diversity of gut bacteria and getting it are two very different things. There are things we can do to encourage these different strains of bacteria to populate themselves though! Taking a probiotics supplement has been indicated in numerous studies to assist with the population of different strains of friendly bacteria³ and following a healthy diet can also help. Regularly eating natural foods like kefir, kimchee and sauerkraut can be beneficial to growing your gut bacteria as they all have a different combination of beneficial microbes.

How sleep affects your gut health

It’s not just about how gut health affects your quality of sleep. It’s also about how your quality of sleep affects your gut health. Lack of sleep can lead to an increase in stress, which can cause issues with intestinal permeability – known as leaky gut. This is when food and toxins can pass through the intestine into your bloodstream causing issues ranging from bloating and inflammation to stomach pains and changes in the gut microbiome.⁴

Lack of sleep can also affect our ability to make good dietary choices, as the hormones that control hunger are not as balanced when you are not well rested. This can lead to an increased appetite that often makes you reach for carbs and sugars for a quick energy boost. Finally, choosing when you eat can also affect your gut microbiome⁵ . Late-night eating too close to bedtime can make it difficult for your body to focus on sleep and recuperation as its busy thinking about digestion instead.

As the gut and the brain are connected, the gut and sleep are therefore connected, so it’s important that you look after both to keep the other one happy. Focus on getting a good night’s sleep to ensure you maintain a healthy gut, and your gut will repay you by making it easier for you to sleep well in the first place.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6290721/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577372/ [↩]
3. https://www.sciencedirect.com/science/article/abs/pii/S2221169111601743 [↩]
4. https://www.frontiersin.org/articles/10.3389/fncel.2015.00392/full [↩]
5. https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.201900867 [↩]

Antibiotic resistance has the potential to impact human health across the globe and is a top point of action for the World Health Organization.

Used to prevent and treat bacterial infections in people and animals, the high availability and misuse of antibiotics has caused some bacteria to become resistant to the very medicines aimed to kill or prevent them. This occurs due to a quickening up of the evolutionary process meaning resistant bacteria survive and pass on their antibiotic bypassing abilities.

Importantly, it’s the microorganisms that become resistant to an antibiotic and not the person or animal it lives in. Unlike other medicines, the more antibiotics are used the less effective they become.

The problem is worldwide. In the US, some two million people become infected with strains of antibiotic resistant bacteria and in the European Union it’s estimated to cost healthcare providers around €1.5 billion a year.

Can antibiotics damage the body’s good bacteria?

Firstly, not all bacteria are harmful. Some bacteria live in the body and form mutually beneficial relationships. In fact, good bacteria, commonly known as probiotics, play a key role in helping the body to function effectively.

There can be several hundred species of ’good’ bacteria in a human digestive system totaling up to 100 trillion organisms. As well as keeping ‘bad’ bacteria numbers low, good bacteria aids digestion, breaks down complex foods, maintains gut health, prevent infections and inflammation, and support overall immune health.

However, research has found that antibiotics can have the opposite effect from their intended outcome. Studies have shown that certain antibiotics can unbalance and disrupt the gut ecosystem¹ and kill the good bacteria. This impacts two-fold by leaving an individual more prone to future infections or it can actually worsen a current infection((Science Daily: Antibiotics destroy good bacteria and worsen oral infection)).

How a healthy diet can help reduce antibiotic resistance

Continued misuse of antibiotics furthers the opportunity of bacteria to develop resistance to treatments and poses the threat of much harder to treat infections in the future.

A healthy gut ecosystem of good bacteria, essential for many systems of the body, is heavily influenced by the food a person eats.
A recent study² found diet to have a direct impact on both the richness and diversity of antibiotic resistant genes. The study concluded that dietary intervention could be used as a useful tool in the fight against the threat of antibiotic resistance.

Foods rich in probiotics may also play an important role. Such good bacteria are found in a range of foods such as yoghurts, aged cheeses and miso, but other foods are now being supplemented with live probiotics for added health benefits.

Other foods, such as bananas, garlic and apple cider vinegar, have been categorized as ‘prebiotics’³ as they provide the dietary fiber necessary to feed the good bacteria.

Although the research into the benefits and risks of probiotics is still in its early stages, a recent systematic review found that children who consumed a daily probiotic supplement were 29% less likely to be prescribed antibiotics in the future.

If confirmed by further studies, probiotics and changes to a person’s diet could play a significant role in reducing the use of antibiotics and therefore antibiotic resistance.

1. NCBI: Disruption of the Gut Ecosystem by Antibiotics [↩]
2. Gut Microbiota For Health: Diet could help fight the problem of antibiotic resistance [↩]
3. Healthline: The 19 best prebiotic foods you should eat [↩]

Aside from contributing to our DNA, what else does Zinc do for us? It’s surprising just how much!

This ubiquitous mineral helps not only to maintain our immune system but also our bones, our skin, nails and our hair. It’s also vital for our cognitive function and protects our cells from oxidative stress. It even helps maintain healthy vision. ¹

So, as you can see, it’s pretty important. But you may be surprised to know that zinc was only discovered in humans as recently as 1961. This is interesting when you consider that, according to the Royal Society of Chemistry, zinc was identified as an element in 1746 and known to the Greeks and Romans before 20 BC.

Where is zinc found?

Zinc is found primarily in red meat and shellfish. Cheese, bread and wheat germ are also good sources as are mushrooms (especially Shiitake) and green peas. ² Other non-meat sources include spinach, lima beans, bean sprouts, asparagus, broccoli, okra and sweet corn. ³ However, we should note here that zinc is not as bioavailable in plant foods as in animal products so those of us who don’t eat red meat or shellfish may need to take this into consideration.

How is zinc absorbed by our bodies?

This is important. As you may know, bioavailability refers to the rate at which a nutrient (or supplement) is absorbed by our bodies. Clearly, this is important as it influences how much we need to have an active effect. As many plant-based foods and cereals contain high levels of phytate, a potential inhibitor of zinc absorption, those of us who don’t eat any or sufficient red meat or shellfish could potentially be deficient in this mineral. ⁴ Zinc deficiency, relatively rare in the Western world but of concern in developing countries, is linked to growth failure or slow growth, weight loss and problems with wound healing.⁵

How to get enough zinc

According to scientists, the four main intervention strategies for combating zinc deficiency include dietary modification or diversification, supplementation, fortification and bio-fortification. ⁶ Bio-fortification, again as you probably know, is the process of enhancing a crop’s micronutrient content over and above that of the standard crop and can be achieved using different methods. And, as you’re also probably aware, this is an area of contention and so not one we will go into here (except to say Lifeplus does not use any genetically modified ingredients in any of its products).

So, there you have it. Zinc is significantly important to us as humans for a number of reasons. And we need to be cognizant of it and our ability to get sufficient amounts through our diets to help avoid the potential dangers to our health outlined above. But, as also outlined above, this should be relatively easy to do through one of the four intervention strategies scientists have suggested. If you decide you’d like to use nutritional supplementation, please do look around our website. There’s lots of information to help you.

1. http://www.ec.europa.eu/food/ [↩]
2. https://www.nhs.uk/conditions/vitamins-and-minerals/others/ [↩]
3. https://fdc.nal.usda.gov/ [↩]
4. https://pubmed.ncbi.nlm.nih.gov/20715598/ [↩]
5. https://ods.od.nih.gov/factsheets/Zinc-Consumer/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/ [↩]

Don’t we all wish there was a magic button that made our day-to-day tasks go twice as fast, so that we had more time to do the things we actually want to do? Until we discover some magic technique or device, doing the laundry is always going to take time. Perhaps we can take comfort in the fact that our bodies do have little helpers that keep all our internal chores ticking along…

They’re called enzymes – pretty amazing proteins that act as catalysts, enabling and accelerating many chemical processes. Take the laundry we mentioned: Enzymes allow washing powder to clean clothes at low temperatures by breaking up the proteins in tough food stains.

Despite their importance, enzymes seldom share the same spotlight as other nutrients such as vitamins or minerals. While everyone has heard of Vitamin C and Magnesium, hardly anyone knows what trypsin does.

The Discovery and Function of Enzymes

The modern understanding of enzymes came through ground breaking chemistry research. Eduard Buchner, ¹ a German scientist discovered that yeast ferments even if all living yeast cells had been removed. He concluded that enzymes were the active ingredient in fermentation. Since then, enzyme research has been essential in understanding the human body.

Enzymes act as catalysts, transforming energy that is not yet available to an organism into a useful form. Some do this with the help of other substances, called coenzymes, which specifically bind to ‘their’ enzyme and act as an enabler. And just as coenzymes only work with a specific enzyme, each enzyme is responsible for one precise task. While enzymes are involved in many metabolic processes, we’ll focus on the role of digestive enzymes in this article.

Digestive enzymes² are produced in various organs: in the salivary glands (amylase, lipase), in the stomach (pepsin), or in the pancreas (trypsin). For example, pepsin and trypsin break down proteins, amylase works on carbohydrates, and lipase targets fats. By breaking down these macronutrients, they allow micronutrients such as vitamins and minerals to diffuse through the intestinal walls into our blood. Without enzymes, these micronutrients would simply pass through our system, without being absorbed. Enzymes are therefore essential for our nutritional balance.

Essential Enzymes

Today, less nutritious, often processed, food, stress, a sedentary lifestyle, and also chronic worrying have been linked to a potential increase of inflammatory stress in our bodies. Enzymes can help to lessen this inflammatory stress and, for example, have been credited to reduce Osteoarthritis-related pain. ³ Furthermore, enzymes are powerful antioxidants, reducing the level of tissue damage caused by free radicals.

A growing body of research suggests that as we age, enzymes can begin to malfunction, especially if we suffer from a chronic disease. ⁴ A well-balanced diet that includes all necessary vitamins and nutrients helps enzymes to work efficiently.

While digestive-related symptoms such as gas or bloating are sometimes related to an enzyme deficiency, the research on this correlation is as of yet inconclusive. Such symptoms can be associated with a pancreatic insufficiency, but they may also be caused by food intolerances or an unbalanced diet. It may be worth considering to change one’s diet, and if that doesn’t seem to bring any relief you can increase your enzymes with a few simple steps.

Increasing your Enzymes

If you want to get more of these hidden heroes into your system, there are a variety of enzyme-rich foods to choose from. It’s best to select raw or fermented foods – enzymes are very heat sensitive and destroyed in cooked foods.

Fruits are always good. Papaya and pineapple contain the enzymes papain and bromelain respectively, which can act as anti-inflammatory agents in the body. Fermented foods feature lots of active enzymes: pickles, traditional Asian Kimchi salad, drinks such as Kombucha and Kefir, as well as yoghurts are great sources. Try combining fermented beverages with fruits in a smoothie – it’s a refreshing drink that provides you with many vitamins on top of valuable enzymes.

It’s important to balance this with a healthy vitamin intake — many coenzymes are actually derived from vitamins. A diet based on organic whole-foods, including all essential macro- and micronutrients and as little processed components as possible, will help boost your enzyme levels and eventually your overall wellbeing.

1. https://www.nobelprize.org/prizes/chemistry/1907/buchner/facts/ [↩]
2. https://en.wikipedia.org/wiki/Digestive_enzyme [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4089899/ [↩]
4. https://www.sciencedirect.com/science/article/pii/S2210833515000672 [↩]