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/

They’re explorers, thinkers, discoverers and contributors.

They love to play everything from make believe to organized sports and whatever they can find in between. No activity filled with fun is too big or too small – they want to do it all. And to do it all, they need a strong immune system.

We’re talking about children and their bodies’ requirement of a healthy defense against sickness. 

With all that discovery and play, they’re bound to come in contact with bugs, viruses, bacteria, and toxins that can swiftly bring a little one down with colds, flus, and other illnesses. Therefore, supporting their immunity may be one of the most important things you can do to nurture a developing mind and body.

In addition to lifestyle habits that can serve as a foundation for health and immunity in kids (especially for school), there are key nutrients that boost the body’s defense system by building up and maintaining healthy immunity.

Following are five of these key nutrients and ways to incorporate them into your children’s lives starting today.

1. Probiotics

These live bacteria can be powerful for any immune system – particularly for children. 

Every human body has a microbiome of bacteria, protozoa, viruses, and fungi that does everything from regulate mood to manage weight to support immunity.

A daily dose of probiotics – in food or supplement form – gives children’s’ immune system an advantage in school, activities, sports, and life in general.

For a diet rich in probiotics, offer children foods such as:

• yogurt
• kefir
• kimchi
• tempeh
• miso
• sauerkraut

In addition, a probiotic supplement also offers live bacteria strains. Some are available as chewable and capsules, while powder supplements can be added to juice, water, or simply taken off a spoon.

2. Vitamin C

Vitamin C is a well-known nutrient for immunity (thanks to all those antioxidants) and is commonly associated with citrus fruits.

Think beyond a glass of orange juice (that potentially contains high amounts of sugar) and increase vitamin C levels in children with a variety of fruits and vegetables such as:

• leafy greens like spinach and kale (add to pasta sauce, in an egg omelet, or to a smoothie for an added boost of vitamins)
• strawberries (used as a topping for oats or cereal, on top of salads, and for dessert)
• broccoli (roasted, grilled, or steamed – add seasoning or a dipping sauce for fun)
• avocados (mash on top of whole grain toast with olive oil and salt for an easy breakfast)
• citrus (slice up for a snack, squeeze into sparkling water, or add to a fresh salad)

3. Zinc

An essential mineral for good cellular function, zinc is vital for immunity. It’s found in a variety of foods and can also be taken as a supplement.

To assist the immune system, include the following foods in a child’s daily diet:

• eggs
• meat and poultry
• tofu
• yogurt
• nuts and seeds
• whole grains
• beans
• dark chocolate

4. Vitamin D

Vitamin D is associated with immunity in which a healthy amount in the body can result in a healthy defense system. Low levels of vitamin D have been correlated with autoimmune disease and an increased risk of infection and illness. 

As well as supplements in pill or liquid form, add vitamin D to a child’s diet with:

• fatty fish such as salmon, tuna, and mackerel 
• fish oils
• eggs
• mushrooms

5. Omega-3 fatty acids

These fatty acids fight inflammation and regulate cells which benefit the immune system. Omega-3s can be taken as a supplement (ensure both DHA and EHA are included) in a variety of forms such as pill, chewable, and liquid and are also found in:

• salmon, cod, herring, mackerel, sardines and canned tuna
• nuts
• flax and chia seeds
• eggs
• avocados
• edamame
• tofu

A healthy child requires a healthy immune system, and what they eat and consume can help or hurt it. Taking mindful steps to support a child’s immunity helps them continue to grow, develop, learn, and enjoy the glories of childhood. So, stay aware of what you can do to help them stay healthy along the way.

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/

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.

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 [↩]

When is the best time to take them?

Taking your supplements at the “wrong” time doesn’t mean they won’t work, but for optimum effect there are certain key times when you should take different vitamins and minerals. The ‘correct’ timing can help in terms of bioavailability, and there are optimal times when the body will process and absorb them best.

Water soluble B and C Vitamins

Vitamin C is water soluble, meaning that it will dissolve and be more easily processed in water than in fat. It’s not naturally produced or stored by the body. For this reason, it’s best to take it daily and in small doses, spread throughout the day, as larger doses will simply be expelled.
B Vitamins are also water soluble and are known for their role in boosting energy and reducing stress. There are eight different types (thiamine, riboflavin, vitamin-B6, niacin, biotin, vitamin B-12, folic acid and pantothenic acid) which each have a separate function on the body. B vitamins are vital elements in metabolism and are best taken on an empty stomach, straight after you wake up, as this helps with their absorption.¹

Fat soluble vitamins A, D, E & K

These vitamins are fat soluble, meaning that, unlike vitamins B and C, they will not disperse in water, but require a small amount of fat to help with absorption instead. They are, therefore, best consumed with a meal that contains some element of fat, such as olive oil, whole milk or full-fat yogurt, nuts or cheese
But what about multivitamins that are both water AND fat soluble?

It’s impractical to separate all of your vitamins out throughout the day, particularly if you take a good quality multivitamin. Fortunately, you don’t have to. It’s absolutely fine to take your vitamins with a meal – just try to ensure that the fat content isn’t too high and that there is adequate water included so that both the water- and fat-soluble vitamins can be effectively absorbed.

Zinc

As higher amounts of zinc can cause stomach upsets it’s also better not to take it on an empty stomach. Taking zinc with meals rich in calcium or iron isn’t recommended as these minerals can all fight for receptor sites. Iron should also not be taken together with calcium as this can reduce its absorption² and it’s best taken on an empty stomach. That being said, iron can cause nausea and stomach cramps so depending on how sensitive you are to it, it may be necessary to take it with a small amount of food or a glass of orange juice, as vitamin C can help its absorption.

Probiotics

Probiotics help to populate and keep the number of good bacteria in your gut high, while fighting the bad bacteria. They’re best taken around half an hour before eating to prevent them being overpowered by the digestion process and giving them a better chance to reach your gut.

The role of vitamins in natural health can help to give your body an added boost and while timing isn’t everything, for optimal effects it’s advisable to follow the top tips whenever possible.

1. Medical News Today: When is the best time to take vitamins? [↩]
2. Oxford University Hospitals NHS Trust: Taking Iron Supplements [↩]

Why should I do exercises for the vagus nerve?       

The vagus nerve is integral to your health as it connects your brain to the other organs in your body and helps regulate all major bodily functions. The nerve wanders through your entire body and can therefore influence not only your physical health and wellbeing but also the emotional state of your mind.  

The vagus nerve influences your breathing, heart rate and mental health so practicing vagus nerve exercises can have benefits to your whole body, including relaxation and stress reduction.

Vagus nerve and exercises – support your body

Stretching from the brain to the torso, the vagus nerve is one of the longest nerves in the body and is the major component in the parasympathetic nervous system, also known as the “rest and digest” system. The parasympathetic nervous system conserves energy by decreasing the pulse and calming the body in different situations. Various areas of the body communicate with the brain via the vagus nerve and studies have shown that exercises for the vagus nerve can help to support your body by easing headaches¹ and bowel conditions² as well as reducing the symptoms of depression,³ and also helping you to sleep better.⁴

The variety of vagus nerve stimulation exercises

As the vagus nerve is the largest component supporting the resting phases of the body, vagus nerve stimulation exercises can help to counteract stress and anxiety and mind-body exercises, like yoga and breathing techniques, can support the nerve according to a study conducted by the Institute of Psychology, Cognitive Psychology, Faculty of Social and Behavioral Sciences, Leiden University, Leiden, Netherlands.⁵

Additional studies have revealed that stimulation of the vagus nerve is involved in managing inflammation, pain regulation and mood.⁶ The vagus nerve can be stimulated physically and tonically, and in certain cases the vagus nerve can also be artificially supported and promoted with electrical impulses.⁷ Although daily use of your own exercises, such as breathing exercises, is usually more than enough.

Vagus nerve calming exercises

The vagus nerve controls a large part of the nervous system and should be protected from stress and anxiety. Calming exercises for the vagus nerve can stimulate the parasympathetic nervous system, protecting against weaknesses and keep your immune system strong. Best of all, they are quite simple to do! Try the following vagus nerve exercises for a quick boost:

• Walking
• Laughing
• Yoga
• Cold water face wash

Vagus nerve breathing exercises

Studies have shown that deep and slow breathing can stimulate the vagus nerve and reduce anxiety.⁸ Try to breathe in and out slowly to calm the nervous system, relaxing your belly to allow the air to flow freely. Relax the muscles in your neck and shoulders and inhale slowly through your nose for two counts, feeling your belly expand as you breathe in, then exhale slowly through your lips and repeat the process as you feel yourself calming. 

Vagus nerve toning exercises

The vagal nerve tone can describe the state of health of the nerve and is able to activate the whole parasympathetic nervous system.⁸ As the vagus nerve is connected to the vocal cords, exercises like singing, humming, or gargling can stimulate it. OM-Chanting is well-known in yoga and can be used to stimulate the vagus nerve too.⁹ To try OM-chanting, find a comfortable position but one where you are unlikely to fall asleep, such as sitting with your legs crossed. Close your eyes and place your hands on your knees with your palms facing upwards and your thumbs and index fingers touching. Take a deep breath as you relax your body and then begin chanting ‘OM’. You don’t need to do this loudly; you simply need to achieve a subtle inner vibration.

Calm your nervous system – with exercises for the vagus nerve stimulation

Eating foods that calm the body can also stimulate the vagus nerve; for example, various minerals can support the nerve and probiotics are a good way to support gut bacteria, which studies have shown can improve the function of the nervous system.⁸ Vagus nerve exercises can be easily integrated into everyday life and  are a great way to become more attuned at looking after your wellbeing.

1. https://pubmed.ncbi.nlm.nih.gov/29424758/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6517481/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4970666/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2576315/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/ [↩]
6. https://pubmed.ncbi.nlm.nih.gov/26364692/ [↩]
7. https://www.mayoclinic.org/tests-procedures/vagus-nerve-stimulation/about/pac-20384565 [↩]
8. https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf [↩] [↩] [↩]
9. https://www.arcvic.org.au/34-resources/402-vagus-nerve-exercises [↩]