Can visiting the in-laws at Christmas change your Microbiome (your bacteria in the gut)?

 

Beyond being a festive and holiday season, Christmas also has an environmental factor, both physically and mentally.  Studies have shown that the Christmas season has brought with it changes in the gut microbiota.

Researchers at the University of Amsterdam in 2019 conducted a prospective observational study on 28 healthy volunteers celebrating Christmas. Using 16S ribosomal DNA sequencing, faecal samples were collected between 23rd and 27th December.

In the study, researchers found the changes in the faecal microorganisms in the study subjects over Christmas, particularly those subjects visiting their in-laws.  There was a significant change in the Ruminococcus species of organisms.  Decrease in Ruminococcus species is linked to increased perceptions of stress.  There was also a reduction in microbial diversity in both groups, those who spent Christmas with their family and those who spent Christmas with the in-laws.  Reduction in microbial diversity is associated with increased psychological stress.

The mechanism in which in-laws affect the change in microbiome is still not fully understood.  However, microbiome changes is related to psychological stress and depression, metabolic syndrome and obesity as well as inflammatory bowel disease.

However, changing your perceptions of the festive season could change the microbiome.  If you are feeling the stress of the season because of relatives, think about the people who do not have family to spend Christmas with.  Be grateful for what you have.  Perhaps also, consider changing your focus:  What are your wins this year (health, career, family, relationships, friends, community)?  What are you truly grateful for?  What is definitely worth celebrating this year end?

When you focus on the positives, you produce different chemical messengers in the body, you also grow different microbiome.  You are calmer, make better choices, make kinder remarks and the whole experience could turn out quite different.

 

Why are you feeling so fatigued? Is your constant tiredness robbing your quality of life?

As a collective human race, we’re experiencing unparalleled levels of fatigue, but why? Simply put, our bodies are trying to function in a world they just weren’t designed to live in.

A far cry from the simpler hunter-gatherer world our genes evolved in, each day we are exposed to an increasing amount of stressors, such as:

• The psychological impact associated with finances, relationships, work or health issues;
• Processed foods;
• Being overfed and undernourished;
• Poor sleep quality and/or reduced quantity;
• Electromagnetic field (EMF) exposure emitted from smartphones, TV’s, Wi-Fi etc. and excessive use of these digital devices;
• Environmental toxins through air pollution, plastics and synthetic home/personal care products;
• Sluggish liver, kidneys and bowels;
• Adrenal and/or thyroid issues;
• A dysregulated body clock due to prolonged artificial light exposure; and
• Prolonged periods of sitting.

 

As the body can’t differentiate between psychological and physical triggers, these factors cumulatively activate the stress response, increasing the demand and strain on the body’s energy reserves. Unsurprisingly, this is making us tired. 

One primary reason for this stress-induced fatigue is that nutritionally, the demand for energy is greater than what is being supplied by what would be considered a balanced diet. This nutritional deficit is akin to speeding down the highway with 100 places to be, whilst unknowingly having the handbrake on the whole way. You’ll reach your destinations, but it’s going to take a lot more effort! In order to get everything done, it’s clear you’re going to need to pull over, take off the handbrake, and continue your journey with more ease.  The handbrakes can be in the food you eat, the lack of nutrition you are having, the sluggishness in your liver, kidneys, bowels, adrenal and/or thyroid or in your mitochondria itself.

 

Mitochondria Matter Too!

Having a nutrient intake that doesn’t meet your energy demands impacts your entire body. Within each of your cells, there are clever components called organelles, the microscopic contents that carry out your cells functions.  One of these organelles is the mitochondria, which look after energy production, and work tirelessly to provide your cells with a constant fuel supply.

However, these mitochondria are extremely sensitive to psychological and physical stressors, which as we have already discussed, place a burden on our energy requirements. The nutritional depletion and cellular damage that can occur from stress therefore overly tax our mitochondria, comprising their function. The result, poor mitochondrial function, then leads to a reduction in overall energy supply and the presentation of fatigue.

So, in the midst of modern day stress, how do we meet these increased energy demands and kick fatigue to the curb?

 

Luckily there are several key nutrients that help support and protect your mitochondria against the brunt of daily stressors, which include:

 Co­enzyme Q10 (CoQ10):

• A vital nutrient used by your mitochondria to produce energy, with research showing low CoQ10 stores are linked with increased susceptibility to fatigue states and chronic disease.
• In addition to fatigue, stress is another cause of oxidative stress and inflammation in the body. CoQ10 carry’s strong antioxidant actions, helping to protect your mitochondria, and overall body, from the cellular damage that can occur from stress.

Magnesium:

• This essential mineral is needed by your body to help convert the food you eat into energy.
• Also, a magnesium deficiency makes you more susceptible to stress, whilst stress depletes your magnesium levels – resulting in a vicious cycle.

B Vitamins:

• B vitamins are required by the mitochondria to create molecules of energy, but can become depleted in states of stress. B vitamins also work to blunt the impact of stress on your body, and modulate the production of stress hormones (e.g. cortisol).  A good place to get adequate B vitamins is from nutritional yeast, or if you do not methylate well, use methylated B vitamins.

 

Other reasons you might be feeling tired, and how you can fix it

When you’re always tired, everything in life takes more effort, which can eventually keep you from doing the things you love. Often, it can be difficult to pin down the exact cause of your tiredness, because so many factors can affect your energy. To help, here is a list of common causes of fatigue, with practical solutions to re-energise you.

Poor sleep

In order to rest and recharge, your body needs seven to eight hours of uninterrupted sleep. If you are struggling to get to sleep, or stay asleep, audit your bedtime routine. Are you engaging in stimulating activities before bed, such as heavy exercise, or working on your laptop? Do you consume caffeine (e.g. tea, coffee, cola or chocolate) too close to bedtime? If, despite having healthy habits, you are still not sleeping well, there are effective, natural options to help.

Dehydration

Fatigue is a common symptom of dehydration, which can be caused by simply not drinking enough water ( you should aim to achieve 30ml/kg per day), fluid loss (from exercise or hot weather) or a combination of the two. One way to tell if you are dehydrated is by the colour of your urine; if it is darker than a just-ripe banana, you are probably dehydrated. Drink two or three glasses of water immediately, and make sure you stay hydrated throughout the day.  Potassium is an important mineral to help our body stay hydrated.

Stress

Chronic stress, due to unstable finances, relationships, work or health issues, can also take its toll on your energy levels. By triggering the hormone adrenaline, stress can leave you feeling overstimulated, and eventually wipe you out.  Improving your stress management through meditation, exercise or speaking to a counsellor, may increase your energy. Magnesium, which is vital for energy production, is also depleted by stress, so making sure you get enough of this important mineral can help improve your energy levels.

Viral infection

When fighting an infection, your body forces you to prioritise rest by making you feel tired. However, fatigue can persist for weeks or months following certain infections, hampering your return to full health. If you haven’t bounced back from a recent illness, immune-boosting herbal medicines including astragalus and medical mushrooms (such as reishi, shiitake and coriolus), alongside nutrients such as zinc and vitamin C can make a massive difference to your energy, putting pesky post-viral fatigue to rest!

Mould exposure

Exposure to mould from water-damaged or damp buildings can trigger your immune system and cause fatigue in a similar way to viruses. If you have noticed water damage in your home, consult with a qualified natural healthcare practitioner to get on top of mould-related illness by supporting your immune system. 

Low iron levels

If you follow a strict vegetarian or vegan diet, have a history of poor absorption (for example, due to a digestive condition), or experience heavy periods, you may have an iron deficiency, which has been associated with fatigue.  If this sounds like you, a visit to your GP for a blood test is highly recommended to assess your iron status.

Mental health issues

The topic of mental health is important to understand, as individuals experiencing depression may not immediately recognise symptoms such as fatigue, poor appetite, constant frustration, and profound feelings of indifference as part of a mental health diagnosis. If these symptoms sound familiar to you or a family member, seeking support and reaching out to qualified healthcare Practitioners is the first step in addressing mental health issues. Eventually, managing mental wellbeing can help resolve symptoms such as fatigue, and support overall health and wellbeing.

 

Low blood sugar

Eating balanced meals can help to stabilise blood sugar levels by providing a steady flow of nutritional resources that the body can convert into energy. This means starting the day with a balanced breakfast, like a plant based protein smoothie, followed by protein-rich wholefood snacks (such as boiled eggs and nuts) as the day goes on.

Getting these nutrients in your diet can be tricky, but consuming a variety of whole foods including fish, wholegrains, nuts, seeds and dark green, leafy vegetables can help to boost your intake. In the meantime, addressing nutrient deficiency with a supplement may improve your energy. It is important to keep in mind that the quality and effectiveness of supplements can vary, so seek the advice of a qualified health Practitioner who can help choose the right combination for you.

 

Causes of acid reflux and how to reverse it

Acid reflux is one of the most common gastrointestinal complaints in health clinics.  The allopathic approach to acid reflux is to neutralise acid by putting in an antacid or an inhibitor to the proton ions or hydrogen.  It does not deal with the cause or driver of the reflux.  It is symptom control, and just controlling symptoms without addressing the root cause can brew a serious problem underneath. The common problems from prolonged proton pump inhibitor (PPI) and antacids like losec, omeprazole, prilosec, nexium or gaviscon is the neutralising of the acid!  In order to perform its digestive function properly, the stomach needs to contain adequate Hydrochloric acid.  Neutralising the already compromised production of Hydrochloric acid will further worsen the state of health, leading to problems like impaired mineral and vitamin absorption, depression, memory problems, zinc deficiency and osteoporosis.

The common causes of acid reflux are:

1. Stress – when we are stressed, the body places no importance on digestion.  The body focuses on ‘running from the saber tooth tiger’.  In this day and age, we can go through stress over prolonged periods of time and this means shutting down the digestive process.  This creates poor motility and digestion and the lactic acid produced in this delayed process can move in a perverse direction creating acid reflux.
2. H.pylori infection – this is a common bacterial infection that can lead to reflux.
3. Acid and spicy foods consumed – typically tomatoes, chillies, citrus and paprika fall into this category.
4. Food sensitivities – consuming foods that do not agree with each individual can lead to acid reflux.
5. Consuming meals less than 3 hours before bed time – consuming food too close to bed time, especially a big meal can create stress in the digestive system as the esophageal sphincter has a large pressure put on it from a full stomach.
6. Yeast infections – these increase the fermentation of food and production of gas in the stomach which can lead to burping and reflux.

Here are some strategies you can use to reverse acid reflux:

1. Change your diet – eliminate acidic, spicy and deep fried foods.
2. Identify your food sensitivities – one man’s meat is another man’s poison.  Identify your friends and foe.  Aim for personalised nutrition and food intake.  Your neighbour’s solution may or may not suit you.
3. Take stock of your lifestyle – finish eating at least 3 hours before bed.  Eliminate alcohol, caffeine and smoking.
4. Manage your stress – before eating calm your mind down, focus on the eating process.  Take 5 deep breaths and relax before starting on your meal and set your intention to properly chew your food. 
5. Check to see if H.pylori is the cause of your reflux.

If you have done all of the following and still suffer from reflux, you need to restore the normal functioning of your gastrointestinal tract.  I use a combination of nutraceuticals tailored to each individual, herbs as well as dietary modifications to help you.

Undiagnosed Subclinical Hypothyroidism may be making you Sick, Tired, Fat, Inflamed and Anxious

Subclinical hypothyroidism is not only commonly ignored, it is also grossly under diagnosed.  It is easy to dismiss tiredness, feeling sick and fat to our modern lifestyle of having too much to do and too little time.  In turn, this affects sleep, mood and can cause anxiety.

There are many reasons why subclinical hypothyroidism is under diagnosed.  The symptoms are common with many other causes – tiredness, weight gain, anxiety, dry skin and hair, cold hands and feet, poor memory, low sex drive, infertility, hoarse voice, etc. 

The measure of TSH (Thyroid Stimulating Hormone) is very commonly used by doctors to measure the “normality” of thyroid function.  Unfortunately, through running functional testing for thyroid profile for many of our clients in clinic has revealed that very often, a patient’s TSH is normal but the free T3 is not normal or low.  The free T3 is the active thyroid hormone and if that is low, any or a combination of the above symptoms can show.

What can you do to make sure you have the correct diagnosis?

If your symptoms have been persistent, you need to order the right tests. 

1. You need to know your TSH, Free T4, Free T3, Reverse T3, Thyroid Peroxidase, Antithyroglobulin, TSH receptor antibodies.
2. Vitamin D status

It is also important to make sure that you have adequate amount of trace minerals iodine, selenium and zinc to allow conversion of thyroid hormones to function adequately.

If you have high exposure to heavy metals, which can show up in mercury dental amalgams, pesticides, exhaust fumes, cigarette smoke (both active and passive smokers) you will “crowd out” your important thyroid nutrients.  Removing these sources of heavy metals and having adequate minerals is the first step to help chaperone your thyroid nutrients into your cells.

At NutriActionz Natural Health Clinic, we use appropriate testing and work through your individual biochemistry to ensure that the root causes of your problems are identified and addressed.  If you have been suffering from the above symptoms for a while and want some light at the end of the tunnel, contact us for a consultation so we can lead you on the right path.

Strategies to deal with Stress

As we are moving to the end of the year, stress levels increase. What should we be giving to the different people in our lives, what to wear to Christmas functions, when we don’t fit into our best party dress, what to do for the holidays, and the list goes on.  Here are some interesting facts regarding stress:

• Caffeine increases stress (and how often we resort to coffee when we are stressed)
• Stress shrinks the memory centre of your brain
• Stress makes you fat in the abdomen

Being stressed, fat and forgetful certainly do not seem to be a pleasant combination. 

Stress can affect each of us differently. Perhaps you are suffering from anxiety, feeling worried, depressed or irritable; even feeling exhausted and overwhelmed can indicate you are under stress. As well as affecting your ability to cope, stress may also be causing a disruption to your health. When under stress for a length of time, you may be more susceptible to tension headaches, high blood pressure, frequent colds and flus, digestive disorders or a worsening of an existing condition. So you can see, there are many reasons why it is so important to manage your stress now, before it starts impacting your health and wellbeing.

For most people, the dietary intake during periods of stress are also not the best.  It is often takeaway food on the go, or no food, or snacks all the time.  This does not help as the body is needing more nourishment but instead it is deprived of it.

Dietary and Lifestyle recommendations to distress include

1. Deep, slow, breathing, making sure that on inhalation, the abdomen extends.
2. Engage in some meditation, prayer or yoga daily to distress, unwind and refocus.
3. Have some ‘me’ time, be it an aromatherapy bath, listening to music, knitting, reading or cooking, whatever you enjoy that makes you feel relaxed.
4. Eat seasonally, organic where possible or fresh produce.  Make sure you include greens every day.  It does not have to be just eaten raw, it can be lightly cooked, stirfried, put into soups or juiced or blended in a smoothie.
5. Have adequate good fats – fish, seeds, nuts, olive and coconut oil.
6. Avoid excessive alcohol, caffeine, processed foods, additives and preservatives.

When you can differentiate between the different types of stress disorders, whether it is anxiety, worry, depression or irritability, the appropriate herbs can be selected to support the body’s response to stress. We offer a Natural Stress Less Program, if you have trouble destressing, talk to us about what we can help you with.