Supporting Healthy Hormone Balance with your Diet!

A healthy diet plays an essential role in promoting female hormonal health, and yet the word ‘diet’ has the power to send our heads into a spin. Still, eating healthy can be a great experience – enjoying delicious foods that are inexpensive and easy to prepare, without strict calorie counting. Small changes here and there can go a long way with easing your symptoms, leaving you to feel your happy, relaxed, energetic self again.

Health experts worldwide continue to praise the Mediterranean Diet (MD) as the #1 diet for good health and longevity. The MD has many health benefits including cancer prevention, good heart and brain health and weight loss, but what’s less known is its therapeutic effects on female hormonal irregularities and disease. Studies show the high antioxidant and anti-inflammatory nutrients contained in the Mediterranean Diet is why it’s beneficial for managing and preventing chronic conditions.

The Mediterranean Diet is based on fresh, whole foods and is primarily plant based including vegetables, fruit, legumes, nuts, seeds, healthy fats (olive oil and avocado), with a little fish, seafood and meats. The main drink in the MD is water in which drinking 1.5 – 2 litres of filtered water daily is recommended.

Our main aim when supporting healthy hormones with women, especially peri-menopausal women, is to ensure we are making and clearing adequate oestrogen, that it is balanced with progesterone and that it is clearing correctly from the body. Many hormonal issues can be from poor oestrogen clearance and an imbalance of the ratio between progesterone and oestrogen.

There are two ways we move oestrogen from our bodies. The first step occurs in the liver and the second step occurs in our bowel. The health of both of these organs is vital to healthy oestrogen clearance. Ensuring we are having a regular bowel movement everyday is important for healthy hormones.

Reducing alcohol is really important as part of supporting hormone balance. Just 2 drinks a day can double your exposure to oestrogen.

The gut microbiome is the community of bacteria, fungi and other organisms that are living along our digestive tract, especially in our large intestine. A diverse and healthy gut microbiome has many impacts on the body including our ability to absorb nutrients, our mental health and our ability to detoxify our hormones, especially our oestrogen.

It’s important to feed the gut microbiome with berries, fibre foods, linseed meal, psyllium husk, whole grains, green leafy vegetables, and fermented foods and consider taking a probiotic. 2 teaspoons of linseed meal daily is excellent for hormonal balance for women. These provide omega 3 fatty acids, aid clearance of oestrogen from the body and are an excellent fibre source. Ultra processed foods, high sugar intake, alcohol, trans fats from oils such as margarine, and fried foods can impact on the health of the gut microbiome, which can impact on hormone health.

Potent foods for optimising hormones:

  • Protein with each main meal. Aim for a palm size portion with each main meal. Protein is found in meat, nuts, seeds, eggs, hommus, yoghurt, tofu, beans. It is critical for many reasons including balancing blood sugar to help reduce sugar cravings, supporting happy brain chemistry production and also maintaining muscle mass.
  • Include some good fats in your diet such as avocado, nuts, seeds, olive oil and fish. Good fats help support a healthy heart, brain and hormones.
  • Selenium rich foods- brazil nuts, organ meats, seafood, salmon.
  • Phyto-estrogens-these are beneficial as they weakly bind to your oestrogen receptor sites and help to buffer you from the ups and downs of stronger oestrogens (known as estradiol). These include legumes, flaxseed, wholegrains, sprouts
  • Cruciferous vegetables such as broccoli, cauliflower aid oestrogen clearance in the body. Avoid eating in large raw quantities if you have an existing underactive thyroid
  • Zinc rich foods- some red meat, nuts, oysters
  • Omega 3 foods- salmon, walnuts, fish, tuna, chia seeds
  • Iodine rich foods such as seaweeds, iodised salt and seafood is very important for peri-menopause
  • Calcium rich foods such as broccoli, tahini, hommos, tofu, lean dairy or fortified milk alternatives, sardines, oranges

Sample meal plan for a day:

On rising: Lemon Juice in Water or Fresh Ginger Tea.

Breakfast: Blueberry & Cinnamon Creamy Smoothie.

Morning Snack: 1 x Coffee, tea or herbal tea (no dairy milk or sugar).

Lunch: Salad in a Jar.

Afternoon Snack: 2 x Protein Balls of your choice.

Dinner: Grilled Fish or Chicken Salad.

Idiopathic Pulmonary Fibrosis and Herbal Medicine

Idiopathic pulmonary fibrosis (IPF) is a serious lung disease that gets worse over time and can cause significant health problems. It is a relatively rare disease, with an estimated 6 people per 100,000 individuals worldwide (1).

While the exact cause of IPF is unknown, it is thought to be caused by a combination of genetic and environmental factors, including exposure to certain chemicals and toxins (2). In our clinic, we had had a patient that was a Vietnam War Vet that was exposed to chemicals and other patients that had office jobs with no exposure to any chemicals or toxins. Hence the name Idiopathic or “arises from no known cause”

The incidence of IPF is increasing, likely due to increased awareness and improved diagnostic methods (3). IPF is most commonly diagnosed in individuals over the age of 60, and it is more common in men than in women (1).

Medications for IFP may assist with reducing inflammation and slow progression however there are limited choices and this may be problematic for patients with other chronic conditions.

Herbal Options for IPF

The emergence of herbal treatments for IPF is an exciting development as it presents an alternative to traditional pharmaceutical treatments. It also allows patients to explore different treatment plans that can work best for them while reducing the risks of medication interactions.

Several supplements and herbs have been studied for their potential therapeutic effects on IPF. A few of the most commonly used ones are:

  1. N-acetylcysteine (NAC), a derivative of the amino acid cysteine, has been shown to reduce oxidative stress and inflammation in the lungs, which are both implicated in the pathogenesis of IPF. A meta-analysis of six randomized controlled trials found that NAC supplementation improved forced vital capacity (FVC) and reduced exacerbations in patients with IPF (4).
  2. Another herb that has shown promise in the treatment of IPF is Cordyceps sinensis, a parasitic fungus that grows on the larvae of certain caterpillars. Cordyceps sinensis has been shown to have anti-inflammatory and antioxidant effects and has been used in traditional Chinese medicine for centuries to treat respiratory conditions. A study on a mouse model of IPF found that Cordyceps sinensis supplementation improved lung function and reduced inflammation (5).
  3. Astragalus also traditionally used in Chinese medicine as a remedy for respiratory diseases. It is known for its immunomodulatory and anti-inflammatory properties. A study conducted in China evaluated the effect of Astragalus on IPF patients. The results showed that Astragalus improved the lung function and quality of life of the patients. Additionally, Astragalus reduced the decline of forced vital capacity (FVC) in patients with IPF, indicating a potential role in preventing the progression of IPF (6).
  4. Angelica sinensis is another traditional Chinese herb that has been used to treat various ailments, including respiratory diseases. It has been reported to have antioxidant, anti-inflammatory, and anti-fibrotic properties. A study conducted in Korea investigated the effect of Angelica sinensis on IPF using a mouse model. The results showed that Angelica sinensis treatment reduced lung inflammation and fibrosis in the mice, indicating its potential therapeutic value in IPF (7).

See a natural health practitioner

However, it is important to note that not all herbal remedies are safe or effective for IPF. Some herbs may interact with medications or worsen symptoms of the disease.

Some patients I have assisted have had no other conditions and been able to have all the above-mentioned supplements. Others have things such as heart disease, mental health or diabetes and need to have a more personalised treatment plan.

Therefore, it is important to work with a qualified Naturopath before incorporating herbal remedies into a treatment plan.

 

References:

  1. Maher, T. M., Bendstrup, E., Dron, L., Langley, J., Smith, G., Khalid, J. M., … & Kreuter, M. (2021). Global incidence and prevalence of idiopathic pulmonary fibrosis. Respiratory Research, 22(1), 1-10.
  2. Maher, T. M., & Wells, A. U. (2019). IPF: One disease, many comorbidities and no cure. The Lancet Respiratory Medicine, 7(10), 878-888.
  3. Fernández Pérez, E. R., et al. (2018). Epidemiology of idiopathic pulmonary fibrosis. Clinics in Chest Medicine, 39(1), 1-8.
  4. Jiang, C., et al. (2021). N-acetylcysteine in patients with idiopathic pulmonary fibrosis: A systematic review and meta-analysis. Medicine, 100(14), e25417.
  5. Zhao, J., et al. (2015). Cordyceps sinensis oral liquid improves pulmonary function in patients with idiopathic pulmonary fibrosis. Experimental and Therapeutic Medicine, 9(5), 1731-1736.
  6. Wang, J., Ma, Y., Zhuang, Y., Li, J., Mu, S., Zhang, J., … & Li, X. (2017). Efficacy and safety of traditional Chinese medicine on idiopathic pulmonary fibrosis: a meta-analysis. Evidence-Based Complementary and Alternative Medicine, 2017.
  7. Kwon, O. K., Lee, M. Y., Yuk, D. Y., Oh, S. R., & Lee, H. K. (2015). Anti-inflammatory effects of Angelica sinensis extract in a mouse model of ovalbumin-induced allergic asthma. Food and Chemical Toxicology, 77, 39-44.

Relieve IBS Pain: 5 Mistakes To Avoid

Woman crouching over clutching stomach in pain

A super common symptom associated with IBS pain is BLOATING. Bloating is a big sign that your gut just isn’t coping with all it has to do. It’s incredibly common among “busy” people, who are always on the go!

Here are the TOP 5 MISTAKES I see people doing again and again when it comes to trying to ‘self-treat’ bloating:

1. Eating a restrictive low-fodmap diet. This is a very common diet used to reduce symptoms of bloating, that most people find when they Dr Google “how to get rid of the bloat”. It is also often recommended by gastroenterologists or dieticians, when medical scopes and blood tests come back as “fine.” While I have nothing against using such a diet in healing protocols, I DO have a problem when people go on restrictive diets long-term to reduce gut symptoms, without understanding or treating WHY they are bloating in the first place when they eat healthy foods like onion or apples. A healthy body SHOULD be able to eat healthy foods.

2. Taking random gut supplements. Look, I think it’s great you’re trying out natural supplements like probiotics and digestive enzymes to try and address the bloat. But honestly, randomly taking pills RARELY addresses the root cause of the bloating, which is why one of our core principles in our practice is to test not guess. Once you actually KNOW what is happening deep down in your gut, you can then use targeted support – much more effectively.

3. Taking anti-spasmodic medication. Ok, so this isn’t really ‘self-treating’ as you need a GP script to get such drugs. But again, these types of medication only relax the smooth muscles of the gut, they DON’T address why your gut is twisted up and inflamed in the first place. Plus these drugs can have nasty side-effects like causing drowziness, blurred vision and constipation (ummm, more bloating!!!).

4. Holding onto wee. This is a random one, hey?! It’s not really a self-treat method, but it’s a problem many rushing women have which can literally CAUSE (or exacerbate) bloating. If you’re so busy that you can’t go to the toilet regularly, your bladder will no doubt be very full for most of the day, which can cause the sensation of abdominal bloating, and even IBS cramping. Pee people, pee!

5. Not acknowledging that stress plays a big part. Yes ma’am / sir. I get it, life can feel hectic. You can feel like you don’t have enough time in your day. You’re juggling work and kids and housework and volunteer work and the gym and all the other things women pile onto their ‘to-do’ list. And even though your bloating is becoming a BIG ISSUE, you can’t work out how you can reduce your stress-load, you don’t know how to get off this merry-go-round of madness, even though deep down you KNOW your gut is more aggravated the more overwhelmed you are.

 P.s. If you’re struggling with gut issues, food sensitivities and your relationship with food, I’m running a Root Cause of Emotional Eating Webclass on Mon 22 May 7pm for Natural Medicine Week. It’s free! And you can sign up here.

5 Evidence-Based Immune-Boosting Foods

Bench full of vegetables

Winter is coming – and that also means a higher rate of colds & flus! Here are 5 immune-boosting evidence-based foods that can help speed up your recovery from viral infections, including COVID – most of which are probably already sitting in your kitchen.

  1. Increase vegetable intake. This study found that COVID severity decreased by a whopping 73% in participants who ate 40% more vegetables and other plant-based foods, while diets high in protein and low in carbs (yes – low in carbs – surprising, I know!) was linked with moderate to severe COVID. If you contract COVID, increase your vegetable and plant-food intake (up the vegetable and fruit juices!). This can be used as a preventative measure also.
  2. Nigella Seeds.There are a bunch of antiviral, immune-modulating foods that can also help prevent and improve recovery from viral infections. Nigella seeds have been used in ancient times to treat illnesses, including asthma, hypertension, diabetes, inflammation, cough, bronchitis, headache, eczema, fever, dizziness, and influenza.  This study found that nigella seeds boost the humoral immune system and induce the expression of cytokines, which lead to early viral clearance. Nigella seeds can be purchased at some health food stores or online (sometimes under the name of black cumin), and can be added to salads, smoothies, yogurt, wholefood treats, or whatever tickles your fancy! We’re lucky enough to have nigella flowers growing like crazy in our garden.
  3. Cinnamon has also been shown to be antiviral and immune-modulating – the best part: it’s usually a staple in all cupboards. At least it is in ours! I LOVE putting cinnamon in and on everything. My littlest even sprinkles it over her scrambled eggs – cuteness factor! Cinnamon has been shown to fight against many viruses, including HIV, Dengue fever, and is showing antiviral mechanisms against RNA viruses like coronavirus and other super-flus. Add heaped tsp’s (even tbsp’s!) on everything – smoothies, curries, eggs, mashed veggies, soups, hot drinks.
  4. Your antiviral fungi friend! According to this study, approximately 700 species of medicinal mushrooms with pharmacological properties have been documented. Mushrooms contain compounds that can directly inhibit viral enzymes, viral nucleic acid synthesis, and adsorption and uptake of viruses into cells. Some of the most potent antiviral mushrooms to look out for are cauliflower mushrooms and Reishi, Ling Zhi mushrooms. These mushrooms can be difficult to find in shops, but they can be easily purchased as a superfood – usually in the form of powders or tablets. Be careful of mushrooms if you have an active case of SIBO (small intestinal bacterial overgrowth).
  5. Most people know that yogurt is a healthy fermented food, containing live good bacteria. Some studies have shown that yogurt increases cytokine production, antibody production, phagocytic activity and T cell function, and natural killer (NK) cell activity, which ultimately boosts up the immune system. Another study has linked improved gut microflora as having a significant role in preventing COVID. Consuming yogurt can be part of your gut-enhancing foods to prevent against colds and flus. When purchasing yogurt, make sure you get one that doesn’t have added sugars and nasties. Plain yogurt is best, or one that is slightly sweetened with vanilla or fruit juice. Be careful of yogurt if you have histamine intolerance. If you’re allergic to dairy or dairy intolerant, or if you’re avoiding dairy as part of your healing diet protocol, sub for coconut yogurt.

Need Personalised Immune Support, or Body Systems Work To Resolve Chronic Issues? 

In our practice, Chris & Filly Functional Medicine, we are big believers in healing body systems that have burned out or become imbalanced as the BEST method for creating a robust and resilient immune system. If you’re struggling with low immunity, autoimmunity, energy, mood, or gut issues, these are strong signs that your immune system is not quite up to scratch. On the other hand, if you’ve had COVID, or even long-term problematic viruses like Glandular Fever, and are struggling with long-haul problems, please reach out. It is highly likely your body systems such as the mitochondria, brain, and/or detox pathways have become compromised. You might be feeling a bit helpless now, but know that all of these things can be reversed when we identify where the imbalances lie and treat the root causes. To start your journey, book in for a “Connect The Dots” Initial Consult HERE.

P.s. If you’re struggling with healthy eating that supports the immune system, especially if it’s showing up as emotional eating, I’m running a Root Cause of Emotional Eating Webclass on Mon 22 May 7pm for Natural Medicine Week. It’s free! And you can sign up here.

Anti-Inflammatory Diet & Adrenal Fatigue

It’s been three years since the pandemic, and I can tell you right now – collectively, the world over – our poor little adrenal glands have taken a hit.

Can anyone say they haven’t been affected by stress in some way over the past few years, at some point? I’m sure you have experienced heightened stress in the past few years, and maybe even a bucket-load of chronic stress.

And for some people, this insane amount of stress is breaking down the body, showing up as fatigue, low immunity, anxiety, heartburn, PMS, infertility, skin issues, achiness, plus so much more.

Adrenal Glands

Your adrenal glands sit on top of your kidneys, and they secrete your stress hormones cortisol and DHEA. When your body and/or your mind is under stress or inflamed for a long period of time, your stress hormones can go out of whack, and eventually start to deplete. When this happens, your brain is no longer communicating to your adrenal glands effectively, which can leave you in a chronic (and not very nice feeling!) state of fight or flight. Over time this can lead to body burnout symptoms such as anxiety and depression, fatigue, low immunity, female hormone issues, gut issues, chronic pain, and insomnia.

The four major causes of adrenal fatigue are emotional stress, dietary stress, pain, and hidden inflammation (i.e. inflammation coming from somewhere in the body, such as the gut or the detox pathways).

In my practice, Chris & Filly Functional Medicine, we take a holistic approach to treating your stress hormones, using functional medicine lab testing, mindset coaching, nutrition & lifestyle modifications & nutraceutical supplementation, where needed.

In this blog post today I want to focus on how food can stress out the adrenals, and how you can use nutrition to heal your stress hormones back to a state of calm…Yesss, please!

Two Main Food Fundamentals for Healing the Adrenals

There are two main fundamentals when it comes to healing your adrenal glands with food:

  1. Stabilise blood sugar levels which will help to stabilise cortisol.
  2. Reduce inflammatory foods to take the stress off the adrenals, and increase anti-inflammatory whole foods.

Stabilising Blood Sugar Levels

Stress changes the way we eat. Most people under stress tend to eat foods that convert to sugar quickly in the bloodstream, including sweets and starches. This quick fuel can keep us going in emergencies, but too frequently becomes our fuel of choice for non-emergency times as well.

While we are under stress, predictable physiological changes occur in which the mechanisms, which control blood sugar levels are taxed. If blood sugar levels go too high or too low, cortisol (your stress hormone) will rise. This can cause and exacerbate adrenal fatigue if blood sugar imbalances are happening chronically. Our food plan for adrenal fatigue is designed to counteract this trend and improve your body’s functioning while under stress by maintaining blood sugar levels.

The goal is to keep your blood sugar balanced throughout the day so that you avoid the highs and lows that can add to your stress levels. If you eat properly you can maintain your blood sugar and maintain even energy and mood throughout the day.

A few key points for stabilising blood sugar levels:

  1. Avoid sugar and other refined high-carbohydrate foods.
  2. Limit higher-glycemic fruits (i.e. bananas, dried fruit, grapes, pineapple) and starchy vegetables (i.e. potato, corn). You don’t have to completely avoid these foods, but just limit the amount you’re having per serving. Some people will need to also experiment to see how grains affect blood sugar levels, in terms of the amount and when in the day they eat them.
  3. Each meal should contain a balanced amount of fats, protein, and carbs. If in adrenal fatigue, it is recommended to not go too low carb (i.e. keep to around 100g carb a day – this may differ for each individual).
  4. Eat regularly, at least breakfast, lunch, and dinner. If you’re particularly low in vitality and struggling with blood sugar crashes, you will want to eat snacks as well. Aim to eat every 2 – 4 hours.
  5. Avoid/limit caffeine and alcohol as they both affect blood sugar levels and cortisol levels.

Reducing Inflammatory Foods & Increase Wholefoods

Inflammatory foods are always going to put stress on the adrenal glands. Any food that inflames the gut, will cause a cortisol response. When healing the adrenals, you will want to avoid common inflammatory foods. These include:

  1. Processed and refined foods, such as trans-fats, additives, preservatives, refined sugars. These are foreign to the body and will cause inflammation. Think about them as eating plastic! Yuck!
  2. Artificial sweeteners (i.e. Equal, Aspartame). These chemicals disrupt brain chemistry and blood sugar, and many have reported side effects, including neurological symptoms.
  3. Alcohol (hello you, popping up again!). Alcohol puts a big burden on the liver, which can lead to poor detoxification and toxin overload.
  4. Caffeine (oh, hello to you again too!). Caffeine is a stimulant for cortisol production and can add an extra load onto already stressed-out adrenals.
  5. Wheat and gluten-containing products. Many people have a sensitivity or intolerance to gluten, and it can cause inflammation in the gut, which can then stress the adrenals. For at least 3-months, gluten is recommended to avoid. You can always challenge it later to see if it affects you individually.
  6. Avoid soy. Like wheat, many soy products are GMO and adulterated with roundup. Many people also have a sensitivity to soy. Soy should be eliminated for a time to see if it affects you negatively.
  7. Dairy. If you’re not sure if dairy inflames you, we recommend having at least 2-weeks off all dairy products, then reintroduce the products one at a time to assess if dairy causes reactions.

So what should you eat? Lots and lots of vegetables, meat, and eggs (unless you are vegan/vegetarian), gluten-free grains, legumes, nuts and seeds, fruits. If you can purchase organic, that is always best. You will also want to get plenty of water into your body. If you check out our other blog posts, you will find lots of Adrenal-Friendly recipes to help you on your journey to healing your adrenals.

And if you’re a client in our Ending Body Burnout Method, you can have access to over 350+ adrenal recipes & meal plans.

P.s. If you’re struggling with healthy eating, especially if it’s showing up as emotional eating, I’m running a Root Cause of Emotional Eating Webclass on Mon 22 May 7pm for Natural Medicine Week. It’s free! And you can sign up here.

5 ways juice can boost your health

Juice is a refreshing and delicious beverage that has been enjoyed for centuries. Made from fresh fruits and vegetables, it is a convenient way to consume essential nutrients that are vital for maintaining good health.

While it is well-known that fruits and vegetables are essential components of a healthy diet, not everyone has the time or desire to eat them in their whole form. This is where juice comes in – it is an easy way to consume these essential nutrients in a delicious and convenient way.

So, whether you’re a juice enthusiast or someone who is new to the world of juicing, keep reading to find out why juice is more than just a tasty beverage.

  1. Provides essential nutrients

Fruits and vegetables are packed with vitamins and minerals that are essential for maintaining good health. Drinking juice makes it easy to get these nutrients into your body. For example, carrot juice is rich in vitamin A, which helps support eye health.

  1. Boosts immunity

A strong immune system is important for fighting off infections and diseases – this is especially important as we head into the cooler months. Drinking juice regularly can help boost your immunity, support your body and improve your overall health and wellbeing. Juice is a great way to get high amounts of immune boosting vitamins into your body such as vitamin C, vitamin A, vitamin B6 etc.

  1. Aids digestion

Juice is also great for supporting a healthy digestion. Many fruits and vegetables contain natural enzymes that help break down food in the digestive system. Drinking juice can help stimulate the digestive system and promote regular bowel movements. Additionally, juice is a great way to hydrate your body, which is essential for good digestion.

  1. Improves skin health

Many fruits and vegetables contain antioxidants, which help protect the skin from damage caused by free radicals. Drinking juice can also help hydrate the skin and keep it looking healthy and create a nice glow. For example, cucumber juice is great for hydrating the skin and reducing inflammation – it is highly refreshing when included in a juice.

  1. Helps support detoxification pathways

Juice is great for detoxifying the body, as fruits and vegetables are packed with antioxidants and other nutrients that help eliminate toxins from the body. Some juices are known to have cleansing properties which support the removal of toxins from the body. For example, beetroot juice is great for cleansing the liver and improving liver function. This will support positive health and wellbeing allowing you to feel your best.

When it comes to choosing a juice, the best option is freshly squeezed with pulp, free from additives, preservatives, and with minimal added sugars. By selecting a high-quality juice, you can easily boost your nutrient intake and hydrate your body. Plus, with so many different flavour options, it’s a delicious way to support your overall health and wellness. So next time you’re in the mood for a refreshing drink, reach for a freshly squeezed juice and enjoy all the benefits it has to offer.

Joints, managing pain and inflammation as you age outrageously well

For many people as they age, aches and pains seem to be part of the equation. Sometimes it’s a result of earlier sporting greatness on the netball court or football field and other times it can be a result of poor posture, long years of physical work and more recently too many hours of sitting in front of a computer screen.

Regardless of the cause there are a few options that will assist in reducing the aches and pains. There are diet and lifestyle strategies which can make a big difference as well as bodywork treatments.

First priority in improving joints and probably the most important area to consider is exercise, generally this is the best researched area to reduce pain and improve mobility. Importantly if you have a particular area of concern it’s a good idea to work with someone to build a graded exercise program and gradually build up strength and flexibility. Options could include pilates, yoga, physiotherapy, or specific programs such as Better Bones. Pilates semi-private classes usually involve a small group and may give you additional support in ensuring you are doing exercises safely.  Other alternatives could be working with an exercise physiologist or a physiotherapist to design a programme.

If you haven’t exercised much historically one of the easiest options to start with is walking. Start with a ten minute walk round the block or around an oval and then gradually increase the distance you are walking. Even small increases in activity building to 4,000 steps a day will assist in reducing inflammation and the subsequent aches and pains.

Second pillar of supporting your joints is improving your diet and including foods and supplements to provide you with the nutrients needed. Many people talk about fish oils and turmeric for inflammation and pain. For the quantity needed from fish oils you probably need to be including four to five fish meals a week. It can be quite difficult however having trialled a six week period of eating tuna every day for lunch (and you really want more variety) it did improve my skin as well as my overall health, so this one is a great option from diet. Turmeric needs the equivilant of 5g a day so its more difficult to include and its usually recommended you look for a good quality supplement.

In addition to the good quality essential fatty acids and turmeric reviewing your diet to see if there are foods which make your joint pain worse is very helpful. Typically you need to be including a minimum of three cups a day of vegetables as well as a small amount of good quality protein to provide yourself with the nutrients to heal and repair. Some foods can make joint pain worse and it can be surprising options for people. For example if you are prone to gout, foods high in purines (shellfish, asparagus and mushrooms) can be problematic. Ideally track your diet for a week and record symptoms to see if there is a correlation. Usually increasing the amount of fruit and vegetables in the diet and decreasing processed food will see an improvement in the levels of aches and pains as well as your overall health.

Depending on the issue with your joints the addition of either collagen as a supplement or regular intake of bone broth can also see significant improvement. Traditional bone broths are made by boiling bones with aromatic vegetables, water, apple cider vinegar and a little salt. This extracts the collagen, glucosamine and chondroitin from the bones. Making bone broth from the bones and connective tissue is a good way to ensure that all of the animal is utilised for those who choose to eat animal products.

Good bone broth or stock is often the base for soups and stews but it can also be drunk as a warm drink daily for joint and gut health.

The third area to consider is some form of supportive bodywork therapy. Generally if the problem is structural its ideal if you can be assessed by a chiropractor or osteopath. They support patients with manual therapy interventions including exercise prescription and education to improve movement and reduce pain. They can also recommend appropriate treatment going forward whether its remedial massage or some more gentle therapies such as lymphatic massage, reflexology and craniosacral therapy.

  • Lymphatic is a gentle style of massage which works on the superficial lymph structures that sit below the skin. This is ideal for anyone recovering from surgery or an injury with significant swelling. The gentle flowing strokes can assist to improve the flow of lymph and reduce swelling and pain.
  • Reflexology involves working on the feet and may assist with pain management through pressure on the soles in areas related to the underlying source of pain. Reflexology assists with circulation and increases the flood of blood and nutrients around the body.
  • Craniosacral therapy is a type of bodywork that relieves compression in the bones of the head, sacrum and spine. It’s thought that through the gentle manipulation of the bones in the skull, spine, and pelvis, the flow of cerebrospinal fluid in the central nervous system can be balanced which then improve the body’s ability to heal.

To really address aching joints its important that you know what has created the issue and then gradually implement the strategies discussed above. Dietary change is probably the most affordable step, followed by a graded exercise program and then if budget allows add in some supportive bodywork.

Understanding the importance of different probiotic strains

Two sets of hands holding illustration of intestines

Scientific research has helped to reveal an additional organ system that has been invisible to the naked eye for much of human history: the gut microbiome. Just like we need lungs to breathe and a heart to pump blood around our bodies, we now know that the community of microorganisms living in our gut operates like a vital organ and is just as crucial for our health.

Join Benjamin Makeham from Activated Probiotics in an overview of the microbiome and a look at the incredible differences between probiotic strains and the unique ways they impact health.

The importance of the gut microbiome

When the gut microbiome is healthy, the whole body benefits. However, just like any other organ, the gut microbiome can become disrupted and negatively impact our health. This is referred to as ‘gut dysbiosis’ and it has now been associated with many chronic diseases, including irritable bowel syndrome, depression, asthma, acne, osteoporosis and countless others¹. The rise in gut dysbiosis (and its negative health effects!) are thought to be due to several factors. Changing diets with lower intakes of fibre and unrefined plant foods, stressful lifestyles, low activity levels and increased use of antibiotics – these factors reduce the population and change the types of microorganisms found in the gut, creating gut dysbiosis.

Fortunately, probiotics have emerged as a way to intervene.

What is a probiotic and how do they work?

Probiotics are living microorganisms that have been found to be beneficial to health when taken as a supplement. Within the gut, probiotics that we take and the microorganisms that live in our body perform many different biological actions that can influence our health.

They use the food we eat to grow and replicate and, through this process, they produce compounds called metabolites which we absorb like nutrients. These metabolites can travel through circulation and interact with other body systems. They can also interact with the different types of cells in our gut, including:

  1. The cells which make up the lining of the intestines
  2. Nerve cells which connect the digestive tract to the brain
  3. Immune cells stationed in the gut to prevent infections from the outside world

These interactions can change how the cells function and the messages they are sending to other parts of the body. This interaction with the rest of the body means that the microorganisms and probiotic bacteria in the gut can impact other organ systems and, as a result, many aspects of human health. Different probiotic supplements will offer different health benefits, and this all depends on the probiotic strains being used.

What is a probiotic strain?

As in the plant kingdom, probiotic bacteria are classified according to the family, genus and species they belong to. Bacteria from the Bifidobacterium genus are commonly found in probiotic supplements. There are over 24 different species of Bifidobacterium that can be used, such as Bifidobacterium breve, Bifidobacterium longum and Bifidobacterium infantis. Despite being similar, they all have noticeable differences.

Interestingly, bacteria within the same species can still be quite different. For that reason, they are further classified into individual strains such as Bifidobacterium breve BR03 or Bifidobacterium breve B632 (with the BR03 and B632 being the strain names).

Even if two probiotics are of the same species, the genetic variation between different strains can be as significant as the difference between a human and a lemur. Because of these differences, each strain of probiotic bacteria will perform unique biological actions in the gut and therefore offer different health benefits. Just like medications, not all probiotics work in the same way.

To understand this further, let’s breakdown the aspects of Bifidobacterium breve BR03’s name:

Bifidobacterium is the genus. The genus can be thought of as a school that similar bacteria attend.

Breve is the species. Each species is a specific classroom at the Bifidobacterium school. Everyone in the class has similar interests and gets along really well, but all of the students are still unique individuals.

BR03 is the specific strain. The strains are the individual students within the breve classroom, who each have different talents, do different things and get different grades.

Without careful strain selection, you don’t know if you’re selecting a student who is good at maths or a student who is better at history.

What are some strain-specific health benefits of probiotics?

Despite sounding very similar, strains of the same probiotic species can behave very differently in the gut and will offer their own set of different health benefits. Because of their significant differences, we cannot assume that they will share any of the same benefits. Scientific research allows us to study each specific probiotic strain, identify their unique biological actions and understand how they impact our health.

Knowing this information helps us to select probiotic strains that will address our specific set of health concerns and improve our health in a targeted way. When a probiotic supplement doesn’t identify the specific strains being used, it is very difficult to know how they will benefit your health (if at all). Generalised statements about the benefits of a species, such as “acidophilus is good for people with IBS” or “plantarum is good for your mood”, are often incorrect. Quality research investigating the benefits of a probiotic will always be attached to a specific strain or a group of strains that have been researched together, not the species.

What areas of health can be targeted with specific probiotic strains?

While there are many strains that possess the ability to support our digestive health in some way, there are also specific strains which can target aspects of human health well beyond the gut.

Eczema
For example, Lactobacillus salivarius LS01 is a probiotic strain which has been shown to help regulate the immune response that contributes to eczema in the skin². In a human clinical trial, LS01 helped to significantly reduce the symptoms of mild eczema after 4 months of treatment when compared to placebo³. The participants who took LS01 had a 52% reduction in the severity of their symptoms.

Mood and sleep
There is a specific combination of probiotic strains that, in a human clinical trial, have been found to help improve mood balance and enhance sleep quality: Lactobacillus plantarum LP01, Lactobacillus rhamnosus LR06, Lactobacillus fermentum LF16 and Bifidobacterium longum BL04. Analysis of each individual strain in this formula found that they possess a range of biological actions which, when working together, impact gut-brain communication and improve mood and sleep.

Acne
Although sounding very similar to Lactobacillus salivarius LS01, research has demonstrated a very different biological action for another strain from the salivarius species, Lactobacillus salivarius LS03: it has been found to reduce inflammation associated with acne⁴. In a human clinical trial alongside two other probiotic strains (Bifidobacterium breve BR03 and Lactobacillus casei LC03), LS03 helped to significantly improve the symptoms of acne when compared to placebo⁵. The participants who took this strain-specific probiotic had a 31% reduction in the number of acne lesions after 4 weeks and a 39% reduction after 8 weeks.

Infant colic, muscle recovery and constipation
Bifidobacterium breve BR03 is a probiotic strain which has been widely-researched and found to offer benefits across a number of different aspects of health when paired with different combinations of probiotic strains. As above, it has been used in a strain-specific formulation which has been shown to relieve the symptoms of acne. BR03 has also been found to help reduce crying time in colicky infants when used in combination with Bifidobacterium breve B632. When used alongside Streptococcus thermophilus FP4 it has even been shown to help improve recovery time following exercise. Finally, when Lactobacillus plantarum LP01 was combined with this strain, they helped to relieve constipation and reduce bloating.

There are many more health concerns which can be improved through the use of specific probiotic strains, including bone density, asthma, immune health, IBS, vaginal health and more. With scientific research only scratching the surface of how the gut microbiome affects human health, it is expected that the application of specific probiotic strains for the management of specific health concerns will continue to expand.

 

How do you choose the best probiotic for you?

While there is a lot of research into the health effects of many different probiotic strains, it can be hard to identify their benefits when reading the label of a probiotic you may have purchased or been prescribed.

If a probiotic supplement has been formulated with researched probiotic strains that offer specific health benefits, this will often be indicated on the label. Look for phrases such as “clinically trialled”, “scientifically researched” or “clinically proven” probiotic strains or probiotic products.

A healthcare practitioner may also be able to provide additional information about the targeted health effects of a strain-specific probiotic that are not included on the label, especially if they are recommending it to you.

Much of the research identifying the health benefits of specific probiotic strains is also publicly available online, and can be a good source of information for those interested in learning more. You can start by simply searching the name of the specific probiotic strain and looking for information.

This article originally appeared on the Activated Probiotics Blog in March 2023.

References:

  1. Anwar, H., Irfan, S., Hussain, G., Naeem Faisal, M., Muzaffar, H., Mustafa, I., Mukhtar, I., Malik, S., & Irfan Ullah, M. (2020). Gut Microbiome: A New Organ System in Body. In Parasitology and Microbiology Research (pp. 1–20). IntechOpen.
  2. Drago L, Nicola L, Iemoli E, et al. Strain-dependent release of cytokines modulated by Lactobacillus salivarius human isolates in an in vitro model. BMC Res Notes. 2010;3:44.
  3. Drago L, Toscano M, De Vecchi E, Piconi S, Iemoli E. Changing of fecal flora and clinical effect of L. salivarius LS01 in adults with atopic dermatitis. J Clin Gastroenterol. 2012;46(S1):56–63.
  4. Deidda, F., Amoruso, A., Nicola, S., Graziano, T., Pane, M., & Mogna, L.New Approach in Acne Therapy A Specific Bacteriocin Activity and a Targeted Anti IL-8 Property in Just 1 Probiotic Strain, the L. salivarius LS03. Journal of Clinical Gastroenterology, 2018 52, S78–S81.
  5. Rinaldi, F., Marotta, L., Mascolo, A., Amoruso, A., Pane, M., Giuliani, G., & Pinto, D. Facial Acne: A Randomized, Double-Blind, Placebo-Controlled Study on the Clinical Efficacy of a Symbiotic Dietary Supplement. Dermatology and Therapy 2022

5 ways to Manage Peri-Menopause and Menopause Symptoms

Many women in their 40s and 50s struggle with low energy, weight gain, poor sleep and brain fog. Not to mention irregular or heavy periods and emotional ups and downs. These symptoms are often grouped as peri-menopause or menopause and considered a normal part of the menopause transition.

It is not surprising that many women feel confused and unsupported during perimenopause and menopause.

I assure my clients these symptoms are not normal, and can be addressed with dietary and life-style changes.

In fact, I created the Menopause Reset Program for this exact reason, empowering them with the knowledge they need to manage their health and regain their vitality.

My top 5 tips for managing menopause symptoms are:

  1. Look after your liver

Our liver plays an important role in hormone metabolism and detoxification. For women with liver disease or impaired liver function, hormone metabolism and detoxification can be affected, leading to hormonal imbalances and a build-up of toxins. This results in hot flushes, night sweats, mood changes, weight gain, and sleep disturbances.

Women with liver disease or impaired liver function have an increased risk of developing osteoporosis. The liver produces a protein called osteocalcin, which is involved in bone metabolism. Impaired liver function can lead to a decrease in osteocalcin production, which can contribute to decreased bone density.

My tips for liver health:

  • Eat 1-2 cups of green leafy vegetables every day, including broccoli, Brussels sprouts, spinach, silver beet, kale and bok choy. Ideally organic and yes, every day!
  • Include bitter foods in your diet. Bitter foods include cos lettuce, radicchio, rocket, endive, witlof, watercress and dandelion leaves.
  • Swap your coffee for herbal tea or filtered water with fresh lemon
  1. Look after your gut health

The gut microbiota is a collection of microorganisms that live in your digestive tract and play a crucial role in every aspect of your health and wellbeing. A diet low in whole foods, high in processed foods, sugar and alcohol impact the microbiota. When combined with hormonal changes, this contributes to weight gain, joint pain, and mood changes.

Changing estrogen levels also impact gut permeability, resulting in abdominal pain, bloating and changes to your bowel health. Gut permeability and a microbiota diversity also impact our ability to absorb nutrients, including important nutrients such as calcium and magnesium for bone health.

My top tips for gut health:

  • Eat a wide variety of fresh fruit and vegetables, legumes, nuts and seeds to ensure you get the fibre necessary to feed the good bacteria in your gut.
  • Add some fermented foods to your diet, such as sauerkraut, kimchi, or beetroot kvass.
  • Gardening has been shown to support a healthy gut microbiota.
  1. Be mindful

Stress has a negative impact on every aspect of our health and well-being.  While we can’t eliminate all stress from our lives, we can learn mindfulness techniques to support our nervous system, which has a positive impact on our health.

Build some simple mindful activities into your daily routine, for example.

  • Breathing – tune in to your breathing and slow it down. Try some breathing exercises and build them into your daily routine. I get my clients to do specific exercises before bed, before eating, and when walking or in the car, so it becomes routine.
  • Be mindful when eating – slow down when eating, chew and taste your food, and sit down when eating. This helps improve your digestion and gut health.
  • Get out into nature – While taking a bush walk or a beach stroll is ideal it is not practical for many of us on a day-to-day basis but you can do a few simple things like walking barefoot on grass, having a plant on your desk and taking off your sunglasses in the morning.
  1. Movement

Regular exercise has so many benefits in menopause, including supporting liver function, cardiovascular health, gut health, and strong bones. It also reduces stress, improved mood and promotes a good night’s sleep.

The type of exercise depends on you, your body, and your current level of fitness.  Find exercise you enjoy.

Your exercise routine should include:

  • Cardio – walking, swimming or a group fitness class
  • Weight-bearing exercise – weights, Pilates or resistance band exercise
  • Something to tone your muscles and calm your nervous system like yoga, tai chi or chi gong.
  1. Get lots of sleep

Getting good quality sleep is essential for your energy levels and cognitive function, but also your mood, hormones, weight, liver and gut health. Many women struggle to fall asleep, wake in the night and can’t get back to sleep, or they may sleep ok but don’t wake up feeling refreshed.

The sleep hormone melatonin is only made in the presence of darkness or muted red light–the colours of sunset. It is essential for sleep; it is also anti-ageing! Melatonin promotes sleep by opposing cortisol, resetting our nervous system and improving our stress response.

My tips for getting a good night’s sleep:

  • Eat tryptophan-rich foods. Tryptophan is the precursor to melatonin. These foods include turkey, fish, cashew nuts, almonds, sunflower seeds, oats and prunes.
  • Switch off your screens at least 1 hour before bed or turn them to night mode
  • Buteyko Breathing exercises before bed. Deep breathing exercises promote relaxation and a deep, rejuvenating sleep.

While there is no one size fits all solution to menopause symptoms, I help my clients regain their vitality through a combination of dietary and lifestyle changes, Buteyko breathing, and supplements and herbal medicine where needed.

If you are struggling with hormonal changes and the symptoms associated with perimenopause and menopause, contact Jean Jarrett at Elemental Health to discuss the right approach for you.