If you experience digestive discomfort, such as bloating after protein-rich meals, a better understanding of digestive health can help you find a solution. By supporting your digestive system holistically, you can help your body better absorb fats and proteins, enhance nutrient absorption, and improve your digestive health.

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How Fat and Protein Digestion Work

Fat Digestion

Dietary fats require bile and pancreatic enzymes for proper breakdown:

• Mouth: The digestion of fats starts with while you chew your food.
• Stomach: Gastric lipase in the stomach starts the breakdown of fats.
• Liver & Gallbladder: Bile is produced by the liver and stored in the gallbladder to be released when you eat fats – bile acids help emulsify fats.
• Pancreas: splits fats into fatty acids and monoglycerides for absorption in the small intestine.
• Small Intestine: A healthy gut lining can absorb fats into the bloodstream along with , such as vitamin A, D, E and K.

If bile or enzyme production is impaired, fat digestion isn鈥檛 as efficient. This can result in feelings of discomfort in the digestive system, such as bloating, irregular stools, and a drop in absorption of fat-soluble vitamins.

Protein Digestion

Protein requires sufficient stomach acid and proteolytic enzymes:

• Stomach: Hydrochloric acid (HCl) or stomach acid activates pepsin, which denatures proteins into smaller pieces, called peptides.
• Pancreas: Pancreatic enzymes help break down peptides into even smaller pieces, called amino acids.
• Small Intestine: Amino acids are absorbed in the small intestine and utilized for tissue repair, hormone production, and enzyme synthesis.

Low stomach acid or pancreatic enzyme output can impair protein digestion. This can also disrupt digestive health and – while supplementation to restore pancreatic enzymes appears to help.

How To Know if You Struggle to Digest Fat or Protein

Poor fat digestion and protein digestion often present differently. Below are some signs and symptoms that may occur.

Signs of Fat Digestion Issues:

• Greasy or floating stools
• Bloating or cramping after high-fat meals
• Fat-soluble vitamin deficiencies (A, D, E, K)
• Persistent troubles digesting fat symptoms

Signs of Protein Digestion Issues:

• Feeling 鈥渉eavy鈥� or excessively full after protein-rich meals
• Bloating or gas
• Undigested food in stools
• Low muscle mass or fatigue (due to amino acid deficiency)

Both dysfunctions can undermine your overall digestive health and nutrient absorption.

Challenges to Digestive Health: Fat and Protein Digestion

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1. Pancreatic Enzymes

Without sufficient pancreatic lipase (for fats) and protease (for proteins), you can experience poor digestive health. Pancreatic issues are more common than some people realize, with 15-20% of the population experiencing some form of .

Pancreatic enzyme supplements that contain proteases and lipases may be helpful for individuals with digestive discomforts, such as gas and bloating, when eating meals rich in fats or proteins. In particular, trypsin and chymotrypsin may be helpful for those struggling with protein digestion and who experience bloating after high-calorie meals.

2. Low Stomach Acid

Inadequate acid hampers protein digestion and downstream enzyme activation. Plus, new is pointing towards the potential link between low stomach acid and dysbiosis.

3. Bile Flow Issues

Without sufficient bile, your body can鈥檛 properly digest fat or absorb fat-soluble nutrients. Bile is created by the liver. A holistic approach to supporting fat digestion would include support for the liver. Milk thistle contains silymarin, which has antioxidant properties. Research has shown that protects liver cells from toxins and oxidative stress and enhances bile production. is used as an herbal medicine as a choleretic to help increase bile flow – it may help to treat or relieve digestive troubles.

4. Stress听

While acute stress has a function in our ability to adapt, be motivated, and thrive, our lives are more commonly afflicted by chronic stress. Stress inhibits the digestive system鈥檚 ability to function properly. In stage 2 of the stress response, called intermediate resistance, digestive symptoms can occur, including discomfort, gas or bloating. Add in poor eating habits, such as eating on the run or while distracted, and the digestive system can struggle. has been researched as an important part of improving digestive health.

Are Probiotics Helpful in Digestion?

While probiotics are part of the gut microbiota, an ecosystem of microbes that tends to be linked with fibre intake, we don鈥檛 typically associate them with fat or protein digestion. But, they are. The microbes in the gut . Plus, are associated with bacterial overgrowth and inflammation. It appears a balanced microbiome influences bile recycling, which is important in proper fat digestion.

When to Seek Support

Digestive health is vital to ensuring your body is able to absorb the essential nutrients and fuel it needs to thrive. If you are struggling with digestive health, consult a healthcare practitioner.

Where to Learn About Digestive Health

At the 黑料社, digestion is viewed holistically: proper enzyme activity, bile flow, stomach acid, stress, and gut microbiome function are interconnected.

With a holistic, evidence-informed approach, graduates of the Natural Nutrition Program use the school鈥檚 unique Motivational Interviewing techniques to support clients with digestive health issues. By addressing root causes of digestive health troubles, it is possible to improve fat and protein digestion and nutrient absorption.

Find a branch and register today!

The post How to Holistically Improve Digestive Health: Fat Digestion and Protein Digestion appeared first on 黑料社 National Page.

Heart health is usually associated with diet and exercise, but groundbreaking research reveals the gut microbiome has a powerful impact. A fascinating relationship between gut health and heart health exists, called the gut-heart connection. It鈥檚 incredible how tiny microbes can alter complex processes involved in cardiovascular function. Let鈥檚 discover how the gut microbiome affects cardiovascular health, and uncover what you can do to optimize this in your life.

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What is the Gut Microbiome?

Your gut microbiome is a complex ecosystem of trillions of bacteria, fungi, and other microbes. It has incredible impact on your health. The gut microbiome has many functions:

• Breaking down food
• Creating byproducts
  • Short-chain fatty acids (SCFAs)
  • TMAO (trimethylamine N-oxide)
  • Vitamins and minerals
  • Bacteriocins (antimicrobial properties)
• Influences the thickness of the mucosal gut lining
• Interacts with receptors in the gut lining (hormone, immune)

Does Gut Health Impact Cardiovascular Health?

When the gut microbiome is unbalanced, it is a condition called dysbiosis. Dysbiosis alters the diversity of the gut microbiota, and thus its far-reaching impacts on the human body, and heart health. has associated dysbiosis with cardiovascular disease.

The functions of the gut microbiome, and the byproducts it produces can either beneficially or negatively influence cardiovascular health. Microbes in the gut are uniquely positioned to influence receptors along the gut lining which guide inflammation and hormone production. Microbes in the gut also create byproducts. Since the job of the gut is to absorb nutrients, inflammatory triggers, hormones and microbial byproducts can easily access the systemic circulatory system. This is how two systems in the body, which seem physically separate, can impact each other. Let鈥檚 explore what researchers know about the ways gut health impacts cardiovascular health.

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4 Ways Gut Microbes Impact Heart Health

Research studies suggest the gut microbiome has the potential to impact major factors in cardiovascular risk, including:

1. Blood Pressure: The SCFA, butyrate, has been linked in studies to , potentially by reducing inflammation. Higher TMAO levels, a metabolite of gut microbes, are associated with hypertension.
2. Inflammation: SCFAs modify the that trigger inflammation, such as IL-18. Studies show SCFAs have anti-inflammatory effects by reducing pro-inflammatory cytokines, such as TNF-alpha.
3. Cholesterol: SCFAs play vital roles in . Their presence triggers the expression of proteins involved in lipid metabolism. Some probiotics have , which breaks down bile salts needed for cholesterol absorption in the intestines. A involving a group of healthy overweight individuals given probiotics (two Lactiplantibacillus plantarum strains) found lower apolipoprotein (ApoB) and LDL levels, as well as higher HDL antioxidant capacity. These metabolic profile shifts suggest the probiotics increased protection against atherosclerotic disease.
4. Glucose Metabolism: The SCFA, propionate supports B-cells in the pancreas, supporting glucose intake by cells. SCFAs also stimulate the secretion of gut hormones which are important in glucose metabolism (such as PYY, a satiety hormone, and GLP-1 which is involved in glucose-dependent insulin secretion).

Can a Gut-Healthy Diet Lower Cardiovascular Risk?

Advances in clinical research have uncovered fascinating details about the impact of certain dietary choices on the makeup of the gut microbiota and its influence on cardiovascular wellness. In particular, plant fibre and protein-source appear to play a role in gut health, and thus the potential to impact cardiovascular wellness.

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Fiber and Heart Health

Eating more fibre does more for heart health than trap cholesterol to reduce its reabsorption in the gut. Some plant fibres act as prebiotics enhancing the ability of probiotics to thrive in the gut. Plus, these otherwise indigestible plant fibres can be fermented by probiotics to create SCFAs. has discovered SCFAs, such as butyrate, propionate, and acetate, have numerous heart-protective effects:

• Reduce inflammation
• Lower blood pressure
• Regulating blood pressure and improving arterial function
• Lowering cholesterol levels by promoting its excretion from the body

Eating plant fibres is a well-known way to support gut health. Mounting evidence suggests eating more plant fibre may offer a natural strategy to increase SCFA production, which could support cardiovascular health.

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Animal Protein and CVD

Eating animal proteins offers certain microbes in the gut the substrates (choline, betaine, L-carnitine) to create TMA, which the liver converts into trimethylamine-N-oxide (TMAO). This occurs at higher rates when the gut microbiome is disrupted. Researchers are concerned dysbiosis poses a problem in people at risk of cardiovascular disease – show higher TMAO levels are linked with hypertension and the development of cardiovascular disease. Even in healthy, middle-aged participants, higher TMAO levels have been linked with greater cardiovascular risk in .

In recent years, researchers have uncovered a concerning association between higher TMAO levels and alterations in the cardiovascular system known to increase disease risk:

• Changes in cholesterol metabolism
• Foam cell formation (atherosclerosis)
• Platelet hyperactivity (thrombosis)

Can Eating Plant-Protein Improve Cardiovascular Risk?

Yes, it may. According to , investigating the impact of plant- versus animal-derived protein and the incidence of cardiovascular disease. Cardiovascular risk increases with heightened TMAO levels which is higher among those who eat more animal-derived protein.

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A Healthy Gut Diet for Heart Health

A diet rich in plant-based fibres supports the gut microbiome. In the presence of prebiotic plant fibres, the gut microbiome is better equipped to create more SCFAs, fewer TMAOs, and balance bile acids. This in turn can support gut integrity, reduce inflammation and may lower cardiovascular risk.

Here are some excellent fibre sources to include in your diet, but remember that everyone鈥檚 dietary needs are unique – choose items that are best suited for you:

• Leafy greens (kale, spinach, Swiss chard)
• Legumes (chickpeas, lentils, black beans)
• Whole grains (quinoa, oats, brown rice)
• Fruits (apples, berries, bananas)
• Nuts and seeds (flaxseeds, chia seeds, almonds)

Heart-Healthy Dinner Ideas

In the 黑料社 Holistic Kitchen discover delicious ideas for gut-healthy, heart-healthy meals, such as:

• Sheet Pan Tofu and Veggies
• Eggplant Lentil Salad
• Baked Tofu Skewers
• Rainbow Bowl

The Gut-Heart Connection

The connection between the gut microbiome and heart health is being uncovered by science more and more, every day. Put a focus on gut health – it may be a potential strategy for lowering cardiovascular risk.

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How to Learn More

The 黑料社 (黑料社) offers a variety of programs designed to help you understand the connections between nutrition, lifestyle, and health, as well as how to use motivational interviewing to help others achieve wellness. Whether you鈥檙e interested in deepening your knowledge, learning how to cook healthier meals, or ready to pursue a career in holistic nutrition, 黑料社 has options for you.

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Ready to learn more? Join 黑料社 today.

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Scientific References:

The human-microbiome superorganism and its modulation to restore health. .

Gut microbiome-mediated mechanisms for reducing cholesterol levels: implications for ameliorating cardiovascular disease. .

Intestinal barrier dysfunction as a therapeutic target for cardiovascular disease. .

Probiotics: A Potential Strategy for Preventing and Managing Cardiovascular Disease. .

Lactiplantibacillus plantarum strains KABP011, KABP012, and KABP013 modulate bile acids and cholesterol metabolism in humans. .

The Role of Short Chain Fatty Acids in Inflammation and Body Health. .

Role of Gut Microbiota-Generated Short-Chain Fatty Acids in Metabolic and Cardiovascular Health. .

Plasma trimethylamine N-oxide (TMAO) levels predict future risk of coronary artery disease in apparently healthy individuals in the EPIC-Norfolk Prospective Population Study. .

Dietary intake of plant- and animal-derived protein and incident cardiovascular diseases: the pan-European EPIC-CVD case-cohort study. .

Short-Chain Fatty Acids and Their Association with Signalling Pathways in Inflammation, Glucose and Lipid Metabolism. .

The post Gut-Heart Connection: Is the Microbiome The Missing Piece to Cardiovascular Health? appeared first on 黑料社 National Page.

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What is Bloating?

Bloating, a feeling of fullness or tightness in the abdomen, is a common experience that can significantly impact our daily lives. It’s often accompanied by excessive gas, discomfort, and a distended stomach. While occasional bloating is nothing to worry about, chronic bloating can disrupt our well-being and signal underlying digestive issues.

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Learn about Digestive Health at the 黑料社.

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听Worst Foods to Eat for Bloating

These foods can be difficult for some people to digest:

• Cruciferous Vegetables
• Alternative and Artificial Sweeteners
• Dairy Products
• Carbonated Beverages
• Salty Foods

Foods that May Alleviate Bloating

Foods that support digestive health, and help relieve bloating include:

• Probiotic-Rich Foods
• Ginger
• Papaya
• Pineapple

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听Causes of Bloating

Bloating can pop up for various reasons. Here are common causes of bloating:

听Digestive Issues:听Conditions like irritable bowel syndrome (IBS), lactose intolerance, and small intestinal bacterial overgrowth (SIBO) can disrupt digestion and lead to bloating due to gas production, inflammation, or difficulty processing certain foods.

听Diet:听Diet also plays a significant role. Think of your gut as a complex ecosystem teeming with bacteria. These tiny residents help us digest food but certain foods like cruciferous vegetables (broccoli, cauliflower), legumes, beans, and some high-fiber foods can cause gut microbes to produce gas as they break things down. This gas can build up and lead to bloating.

听Swallowing Air:听Talking while eating, chewing gum, or chugging fizzy drinks (carbonated beverages) also contributes to that inflated feeling – bloating.

听Constipation:听When stool remains in the colon for too long, it can cause bloating and abdominal distention. Low fiber intake and dehydration can cause constipation.

听Stress and Anxiety:听The gut-brain axis is a complex two-way communication system. The gut and brain are constantly in conversation, so when you’re feeling stressed or anxious, it can mess with your digestion and cause bloating. Stress and anxiety can trigger the release of hormones that slow down digestion, leading to bloating and other digestive issues.

听Hormones: These internal messengers travel around the bloodstream impacting your health, including your digestive system. Bloating is commonly worse during the second half of the menstrual cycle (the luteal phase) Symptoms such as stomach pain, diarrhea, nausea, and bloating are generally greatest during menses, when estrogen and progesterone drop down to the lowest levels in the body. Keeping a food diary that also tracks your cycle can help shed light on whether certain foods or are contributing to your bloating.

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How Do You Relieve Bloating Naturally?

The good news is, there are ways to fight back against the bloat and reclaim your digestive peace. Adopt a holistic lifestyle, one where you consider how your food, movement, daily habits, mindset, and stress impact bloating. This is the best way to relieve bloating naturally. Here are 11 natural solutions for bloating.

11 Natural Solutions for Bloating

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1. Avoid Gas-Producing Foods

Common culprits include salt, cruciferous vegetables, and onions. Excessive salt intake can draw water into the intestines and lead to bloating. Limit processed foods and focus on whole, unprocessed options.

As for cruciferous vegetables, they offer such nutritious benefits you may not want to cut them out of your diet. Consider steaming or roasting these vegetables to reduce gas production. In fact, research shows steaming broccoli is the best way to cook it 鈥� fewer nutrients are lost, and some suggests helpful glucosinolates even increase in levels when steamed.

Start a food diary to help identify food triggers. Track what you eat and see if you can identify any specific triggers. Be the detective 鈥� is it the delicious beans in your soup, or could it be dairy (lactose intolerance). Once you know the food culprits, you can limit them. Gradually reintroduce them one at a time to help you discover your gut鈥檚 sensitivities.

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2. Eat More Fiber

While some high-fiber foods can cause bloating initially, incorporating soluble fiber-rich options like fruits, vegetables, and whole grains can help regulate digestion and reduce bloating in the long run. Eat more fiber 鈥� it鈥檚 good for you! To avoid bloating, increase your intake of these fiber-rich foods slowly 鈥� this allows your gut bacteria time to adapt.

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3. Drink More Water

Without enough water, your digestive system finds it hard to move things along. The result is constipation. And, agree, constipation can cause bloating. So, drink up!

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4. Eat Slower. Be Mindful.

You will enjoy your food more and be more satisfied when you eat slowly, shows . Plus, when you are not chomping down your food like it鈥檚 a race, causing you to swallow air, it can reduce bloating. In addition, slowing down reduces stress 鈥� which is linked to digestive health.

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6. Try Ginger

Ginger has natural anti-inflammatory properties that aid digestion and can help reduce bloating, according to . Try ginger in salad dressings and stir-fries or enjoy tasty ginger chews.

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7. Exercise

Go for a 10- to 15-minute walk after eating to relieve bloating, shows science. The had 94 individuals walk after eating for 4 weeks 鈥� it effectively reduced bloating.

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8. Sleep

Recommendations are adults should aim for 7-8 hours of quality sleep. Your sleep-deprived body cannot function as well, including your digestive tract. Plus, shows sleep deprivation is linked to higher cytokines (markers of inflammation) 鈥� higher cytokines are also seen in digestive disorders (IBS). Clearly, there鈥檚 value in getting some more sleep.

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9. Manage Stress

Since the gut and brain are constantly communicating, stress can wreak havoc on your . Yoga, meditation, or deep breathing exercises can help you manage stress. Even audio-guided imagery for relaxation has been found in to improve bloating. When you calm your mind, it can be a natural way to relieve bloating. The gut-brain axis is influenced by your stress level and your . As such, probiotics can be helpful.

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10. Probiotics

Probiotics are helpful microbes that help maintain and promote digestive health. The more probiotics present, the less gas-producing harmful microbes present 鈥� helping to relieve bloating, according to over 70 .

Restore the balance of good bacteria in your gut, with fiber-rich plants (fruits, vegetables, whole grains), and probiotic-containing foods (yogurt, kimchi, or sauerkraut,). Probiotic supplements may also be helpful for some.

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11. Digestive Enzymes

Digestive enzymes may also be helpful for some people. Found in papaya and pineapple, these foods can be supportive to digestive systems struggling with bloating.

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More About The Gut-Brain Connection and Bloating

The gut-brain axis is a complex network of communication between the gut microbiome and the central nervous system. The trillions of bacteria in your gut communicate with the brain through hormones and neurotransmitters. It鈥檚 a two-way street. That means what you eat can impact your mood. Plus, any stress or anxiety can trigger digestive issues, such as bloating. Hence, supporting gut health can help naturally relieve bloating, and have positive impacts on your wellbeing 鈥� including your mood.

Course: Bloating and Digestive Health

Bloating can significantly impact our daily lives. If you鈥檇 like to learn more about bloating and digestive health, study with top natural health educators at the 黑料社. Current, science-based, educational courses and interactive workshops available via live online, in-person, hybrid, and self-study online help you learn the practical skills to improve your health, and that of others.

Learn the root causes of digestive symptoms, such as bloating, and ways to implement a combination of diet, lifestyle, and stress management techniques to effectively improve gut health and promote wellbeing at the 黑料社.

REFERENCES:

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Prevalence and Associated Factors of Bloating: Results from the Rome Foundation Global Epidemiology Study. .

Sleep Dysfunction and Gastrointestinal Diseases. .

Mechanisms Underlying Biological Effects of Cruciferous Glucosinolate-Derived Isothiocyanates/Indoles: A Focus on Metabolic Syndrome. .

Development and validation of audio-based guided imagery and progressive muscle relaxation tools for functional bloating. .

The effect of a short-term physical听activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial. .

Slow Down: Behavioural and Physiological Effects of Reducing Eating Rate. .

Systematic review: probiotics in the management of lower gastrointestinal symptoms 鈥� an updated evidence鈥恇ased international consensus.

The Effect of Ginger Supplementation on the Improvement of Dyspeptic Symptoms in Patients With Functional Dyspepsia. .

The post Understanding Bloating: Causes, Natural Solutions, and the Gut-Brain Connection appeared first on 黑料社 National Page.

Probiotics are tiny, but the big attention they have attracted has many people wondering if probiotics are good for you. Here are 5 science-backed facts you should know about probiotics, including answers to some of your biggest questions. Put these microscopic organisms under the lens, and let鈥檚 see what the scientific literature is saying about whether you should take a probiotic, how much is best, and which are the most helpful strains.

FACT: By definition, a probiotic is proven to offer health benefits to the host.

4 Reasons Probiotics Are Good for You

• Regulated in , a 鈥榩robiotic鈥� by name must be good (offer you a health benefit).
• Probiotics are needed to prevent pathogenic microbes from flourishing and causing .
• Clinical evidence shows probiotics beneficially interact with your systemic immune system, including .
• As probiotics move around and through your gut, they help you digest and

What are Probiotics?

The word probiotic comes from the Latin word 鈥榩ro鈥� (which means for), and the Greek word 鈥榖iotikos鈥� (which means life). It was Elias Metchnikoff in 1900 who first developed the idea that microorganisms are beneficial for human health. He proposed that aging is caused by toxic bacteria in the gut, while lactic acid, producing good bacteria could prolong life. It was ground-breaking at the time and inspired others to investigate the relationships our bodies have with the bacteria and yeast that live on and in us. Today, the definition of a probiotic is a live micro-organism which when administered in adequate amounts confers a health benefit to the host. In other words, if you have enough of these helpful lactic acid bacteria or yeasts in your body, it鈥檚 good for your health.

What is the Gut Microbiota

The dynamic community of micro-organisms that live in your intestine is called the gut microbiota (formerly called the gut flora). There are complex interactions happening between your gut and the 100 billion micro-organism community you find there. Since your gut is the primary interface between you and the external world (the food you ingest), it鈥檚 important that it鈥檚 functioning optimally.

FACT: Probiotics are transient guests that pass through your gut offering beneficial effects.

Why Probiotics Are Good for You

Probiotics are good for you in many ways. Probiotics support human health by helping your gut resist the growth of pathogenic micro-organisms while restoring and maintaining the beneficial micro-organisms. Some probiotics help breakdown the food you鈥檝e eaten, enhance gut barrier function, improve absorption of nutrients, help gut motility (e.g. pleasant visits to the porcelain throne), and interact with your gut鈥檚 cells to promote healthy immune reactions, as well as the gut-brain axis influencing your mood.

7 Health Benefits of Probiotics

• Enhance Gut Barrier
• Decrease Inflammation
• Help Nutrient Digestion & Absorption
• Encourage Healthy Immunity
• Discourage Growth of Pathogenic Species
• Improve Gut Motility
• Promote Positive Mood

Should You Take Probiotics?

It鈥檚 important that any fluctuations in your gut鈥檚 inhabitants maintain their balance 鈥� if there are too many opportunistic pathogenic bacteria at any given time, the health of the gut declines. You鈥檒l feel it: gas, bloating, indigestion, diarrhea, constipation, low immunity, poor mood, etc. Fluctuations in which microorganisms are in your gut鈥檚 microbiota can occur more frequently than you realize, particularly under stress, dietary changes, illness, use of certain medications, pregnancy, aging, and more. A growing body of evidence shows that probiotic supplementation can help restore the balance in the gut microbiota. In particular, a large study published in the scientific journal, , involving 1413 people, revealed the use of antibiotics is associated with a long-term shift (up to 4 years in some individuals) in the composition of the gut microbiota. Of note, another suggests probiotic consumption may reduce acute infections and thus the need for antibiotics.

FACT: Probiotic supplementation helps restore gut microbiota balance after antibiotic use.

How Much Probiotic Should You Take?

Your purpose for taking a probiotic will determine the dose. Use efficacious studies as a guide to help you. Check the CFU (colony forming unit) used in such a study to help you determine an ideal dosage. A CFU is a measurement of how many of the little microbes are likely to grow to form a colony in the gut. When choosing a probiotic supplement, look for manufacturers that list the total number of CFUs on the label, ideally by strain, and state the amount that will be there at the date of expiry (use by date), not the date of manufacturing. Why? There鈥檚 a decline in CFUs in a product as it sits on the shelf, which should be taken into account when the manufacture made the product.

It鈥檚 important to note, it appears that an effective dose is strain-specific. In other words, each strain may need to be present in differing amounts than other strains to be effective 鈥� there may not be one helpful CFU dosage for all probiotics.

FACT: CFU (colony forming unit) is a measurement of how many probiotics will likely form a colony.

Is a Single-Strain or Multi-Strain Probiotic Better?

Like most things in the world of microbes, it鈥檚 complicated. Multi-strain products can have many different strains in them and a higher CFU than single-strain, which play a factor in the difficulty in determining a definite answer. A recent systematic review found that multi-strain mixtures were not significantly more effective than single-strain probiotics. The most important factor to value in choosing a probiotic supplement is whether the probiotic strain (or strains) have been shown in clinical research to provide a benefit.

Common Probiotics and What They Do

Each probiotic is identified by its family name (Lactobacillus, Bifidobacteria, Saccharomyces), species (acidophilus, longum, boulardii), and its strain (HA-11, GG, etc). It is important to recognize, that like the human beings they inhabit, each probiotic strain is unique. Thus, when looking for a probiotic that elicits the desired health benefit, pay attention to its strain. Strains have specific health benefits.

FACT: Probiotic strains are different and can offer unique health benefits.

What are the Top 3 Probiotics?

Here are the 3 top probiotic species based on being the most commonly known, talked about, and used in supplements (in some countries). Each is a link to a helpful article/resource where you can discover more about them:

What鈥檚 the Difference Between Probiotics and Prebiotics?

Prebiotics are typically non-digestible fiber compounds that assist specific members of the gut microbiota, helping them grow within the gut environment. In other words, prebiotics are fibers that probiotics love to use as fuel to help them flourish.

Are There Probiotics in Fermented Foods?

Yes, as a result of fermentation, fermented foods can contain live micro-organisms that are known probiotics. However, not all micro-organisms used in fermentation are considered by the scientific community as probiotics and may not be present in adequate amounts to elicit a health benefit.

How to Learn More About Probiotics

Looking for more information about probiotics? Here are some great resources, from peer-reviewed scientific journals:

Choosing an appropriate probiotic product for your patient: An evidence-based practical guide. .

A review of dose-responses of probiotics in human studies. .

Efficacy of single-strain probiotics versus multi-strain mixtures: systematic review of strain and specificity. .

Effectiveness of multi-strain versus single-strain probiotics: current status and recommendations for the future. .

Impacts of gut bacteria on human health and disease. .

Gut microbiota in obesity and undernutrition. .

Long-term effects of anti-microbial drugs on the composition of human gut microbiota. .

Does probiotic consumption reduce antibiotic utilization for common acute infections? A systematic review and meta-analysis. .

Role of probiotics in stimulating the immune system in viral respiratory tract infections: a narrative review. .

Contributed by Allison Tannis, R.H.N.

The post Are Probiotics Good for You? appeared first on 黑料社 National Page.

9 Best Foods to Help Your Mental Health

• Dark Chocolate
• Mushrooms
• Leafy Greens
• Apples
• Berries
• Grapes
• Kale
• Tea Leaves
• Salmon/Sardines

What to Eat for Happiness

Chocolate is a popular mood booster. Here鈥檚 how it works: the cocoa flavanols in dark chocolate trigger more neurotransmitters (dopamine and serotonin) to be produced in the brain.听 When there are more of these neurotransmitters in your brain, your mood increases. The same applies to tryptophan, found in mushrooms.

Does Food Affect Your Mental Health?

Perhaps you tend to reach for ice cream in moments of sorrow. Trade that tub of ice cream for a fruit or vegetables suggests science. According to听, your happiness is just one more fruit or vegetable away. After surveying over 12,000 Australians, researchers discovered that for every extra portion of fruit and vegetable an adult ate each day, their happiness increased exponentially. Populations who eat a lot of plants (vegetarians) are听听to enjoy a healthier mood. Sadly, among those who eat fewer fruits and vegetables, evidence shows a high occurrence of depressive symptoms.

How Does Nutrition Impact Mental Health?

Some of the best fruits to eat to be happier, include apples, berries, and grapes. Many people suffering from depression have high levels of MAO enzymes, and this enzyme can be blocked by quercetin found in these fruits. How does eating this food make you happier? By blocking MAO enzymes from breaking down neurotransmitters that make you happy, you get to enjoy a better mood. Kale and听听are other good sources of quercetin.

The Best Brain Food You鈥檙e Not Eating Enough Of

Omega-3 fatty acids found in algae, seaweed, and fatty fish (salmon, tuna, mackerel, sardines, anchovies) are integral to the brain and nervous system. These essential fats regulate which neurotransmitters are being made, and impact signal pathways in the brain and nervous tissue development. As such, it鈥檚 no surprise听听shows a lack of omega-3 fatty acids is common in those struggling with mood-related illnesses, and eating omega-3 containing foods can boost your mood. Yet, most Canadians do not eat enough omega-3 fatty acids, particularly among high-risk populations, such as听听and the elderly.听听reporting long-term care residents had lower omega-3 intake levels that what is estimated to prevent age-related diseases.

What Foods Make Mental Health Worse?

Some of the most common foods we eat in the Western diet have been linked with a higher risk of depression by听.

• Processed/refined foods
• Sugary beverages
• Fried foods
• Processed meat
• Refined grain
• High-fat dairy
• Pastries/Biscuits

What You Eat Can Actually Improve Your Mental Health

Evidence supports that healthy foods such as olive oil, fish, fruits, vegetables, nuts, legumes, poultry, dairy, and unprocessed meat have been linked with lowering the risk of depression. Eating these healthy foods may even improve depressive symptoms.

However, it鈥檚 important to clarify that eating healthy is not about perfection. Having good eating habits is about making efforts to nourish yourself with the majority of the mouthfuls you take 鈥� not every mouthful. All or nothing mentalities about food can lead to frustration, sadness, and听 disordered eating. Success is the movement towards a healthier lifestyle; not perfection. Holistic nutrition is not a 鈥渄iet鈥� 鈥� but a healthy lifestyle that fits into your life and goals, and that incorporates your whole person (body, mind, and spirit).

LOOKING FOR MORE?

If you’re interested in learning more about how nutrition impacts health and wellbeing and creating personalized health plans, the Natural Nutrition Diploma Program could be for you. Flexible learning formats are available so you can study from anywhere. Find a branch and learn more.

References:

Evolution of well-being and happiness after increases in consumption of fruit and vegetables.听.

Associations between long-term adherence to healthy diet and recurrent depressive symptoms in Whitehall II Study.听.

Vegetarian diets are associated with healthy mood states: a cross-sectional study in Seventh Day Adventist adults.听听.

Do the types of food you eat influence your happiness?听).

Will healthy eating make you happier? A research synthesis using an online findings archive.听.

The science of tea鈥檚 mood-altering magic.听.

Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: a systematic review and meta-analysis.听.

Food, mood and brain health: implications for the modern clinician.听.

Nutritional aspects of depression.听.

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Digestive enzymes are gaining popularity with claims of improving gut irritations and reducing inflammation. But, do you need them?

What are Digestive Enzymes?

Digestive enzymes are proteins your body creates to help break down food for absorption. Saliva in your mouth breaks down starches (carbohydrates) in your food using an enzyme. More digestive enzymes created in the pancreas help break down fats and proteins in the intestinal tract. Once broken down, these macronutrients are small enough to be absorbed through your gut lining.

Do You Need Digestive Enzymes?

The body naturally produces digestive enzymes. Most people do not need to take a digestive enzyme supplement. However, some people have difficulty digesting certain foods as their body doesn鈥檛 release enough digestive enzymes. Not breaking down certain foods can cause uncomfortable symptoms, but most importantly inhibits how well you can absorb nutrients.

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6 Signs & Symptoms* That You May Need Digestive Enzymes

• Bloating
• Gassiness
• Diarrhea
• Cramping after meals
• Unexplained weight loss
• Unusual stools (smelly, yellow)

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*Consult with a qualified medical professional about your symptoms, as they could be signs of gut irritation or indicate a more serious condition.

How to Know If You Should Take Digestive Enzymes

Do you struggle to digest dairy? It may be a sign your body isn鈥檛 producing sufficient amounts of the digestive enzyme, lactase. Beans are another food some people struggle to digest and may find a digestive enzyme called helpful.

Those who may need digestive enzymes include those with:

• Pancreatic conditions (chronic pancreatitis)
• Cystic fibrosis
• Gastrointestinal surgeries
• Diabetes
• Some types of cancer

Is Your Age Affecting Your Digestion?

As your body ages, it slows in many ways, including how quickly it creates cells, hormones, or proteins.听 There are also changes in the way the body breaks down and absorbs food. are looking into these impacts on digestive changes that occur with age, particularly as it can lead to malnutrition, impacting skin, frailty, and immunity. If sitting down to a large evening meal leads to digestive discomfort as an adult, listen to your body鈥檚 signals and discuss digestive enzymes with a qualified health practitioner.

Do Digestive Enzymes Help Reduce Inflammation?

The gut is intricately involved in inflammation in the body. Several studies show digestive enzymes, called proteolytic enzymes, reduce inflammation. Unripe papaya is a popular source of proteolytic enzymes.

It is unclear whether a lack of digestive enzymes causes inflammation. Stay tuned for more s to be released, investigating whether the presence of sufficient digestive enzymes helps reduce inflammation.

The best way to reduce inflammation may be a holistic approach, according to researchers. A very small found patients with inflammatory conditions benefitted greatly from a combined treatment of diet, exercise, and digestive enzyme supplements.

How Do Digestive Enzymes Work?

Digestive enzyme supplements support food breakdown by working similarly to your body鈥檚 natural enzymes. The digestive enzyme amylase helps break down carbohydrates in your food. If you lack amylase, diarrhea may occur. The fats in your food are broken down by the digestive enzyme lipase, along with liver bile salts. Without sufficient lipase, the body struggles to absorb enough fat-soluble vitamins, such as vitamins A, D, E, and K. As for protein in your meal, these are broken apart into amino acids by the digestive enzyme, protease.

听3 Digestive Enzymes You Should Know

• Amylase: breaks down carbohydrates
• Lipase: breaks down fats
• Protease: breaks down proteins

When Should You Take Digestive Enzymes?

If your body has indicated it needs more digestive enzymes to be at its best, then they are best taken just before eating.

Are there Natural Digestive Enzymes?

Digestive enzyme supplements available at your favourite health food store are naturally derived from animals, microbes, or plants. That鈥檚 right 鈥� many plants are natural sources of digestive enzymes. You can get digestive enzymes from the food you eat!

6 Foods to Eat for Digestive Enzymes

• Bananas
• Ginger
• Papaya, unripe
• Pineapple
• Kiwi
• Asparagus

Best Foods to Eat for Digestive Enzymes

Eating enzyme-rich foods may help your digestion. Pineapples contain the digestive enzyme which helps break down protein. Kiwi and asparagus also contain proteolytic enzymes. Yet, there鈥檚 a lack of scientific evidence linking digestive enzyme supplementation with improved digestion. As such, build a well-balanced, whole-food diet that contains fresh vegetables and fruit, lentils, beans, whole grains, and other plants to support gut health.

References:

Digestive enzyme supplementation in gastrointestinal diseases. .

Understanding the gastrointestinal tract of the elderly to develop dietary solutions that prevent malnutrition. .

The effect of oral alpha-galactosidase on intestinal gas production and gas-related symptoms. .

Properties and therapeutic application of bromelain: a review. .

The role of enzyme supplementation in digestive disorders. .

Characterisation of kiwifruit and asparagus enzyme extracts and their activities toward meat proteins. .

Bromelain, a group of pineapple proteolytic complex enzymes (Ananas comosus) and their possible therapeutic and clinical effects 鈥� a summary. .

Effect of oral enzyme combination, diet and exercise on chronic low-grade inflammatory conditions 鈥� a report of three cases. .

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What is a Prebiotic?

Despite sounding similar, a prebiotic is not a probiotic. Prebiotics are nutrients that get degraded by the microbes in your gut (similar to the bowl of party mix you leave out to keep your guests from getting hangry). However, you won鈥檛 find any prebiotics in a typical bowl of party mix 鈥� you鈥檒l need to reach for plants. Plants that contain non-digestible carbohydrates, such as fructo-oligosaccharides (FOS), galacto-oligosaccharides, or resistant starches, are sources of prebiotics.

If you鈥檙e looking for more scientific terms, according to the , a prebiotic is a selectively fermented ingredient that results in specific changes in the composition and/or activity of the gastrointestinal microbiota, thus conferring benefits to host health.

What does a Prebiotic do for You?

When you eat certain plants that contain prebiotic fibers, your health benefits. Some helpful microbes in your gut can ferment these fibers to create compounds that improve your health in many ways.

7 Things Prebiotics Do to Improve Your Health

1. Improve Gut Lining Barrier

The probiotic Bifidobacterium longum loves to ferment certain fibers (prebiotics) to create short-chain fatty acids (SCFA), such as butyric acid. This is great! Butyrate is the main energy source of the cells that line your colon, ultimately helping improve your gut鈥檚 intestinal barrier.

2. Reduce Inflammation in Colon

Butyric acid also helps reduce inflammation: inflammation in the colon can really be a party pooper.

3. More Energy

As the gut microbiome creates more SCFAs from the prebiotics in the plant-based foods you鈥檙e eating, there are benefits throughout your body, including energy metabolism, says .

4. Reduced Allergy Risk

Eating more fiber helps create more SCFAs, such as propionic acid, which affects immune cells. Propionic acid affects the immune cells, called T helper 2, in your airways and may help with allergic inflammation in the lungs, according to animal .

5. Better Skin

Interestingly, research shows a reduced risk of atopic dermatitis, better water retention, and collagen formation in the skin when prebiotic ingestion leads to greater SCFA levels in the body.

6. Lower Cholesterol

Lower total cholesterol and LDL cholesterol was noted in as another effect of prebiotics on human health.

7. Stronger Bones

Better calcium absorption is another healthy effect of prebiotics, as suggested by some .

Which is Better: a Probiotic or Prebiotic?

Growing evidence is showing the massive impact the gut microbiome has on your health. The microbiome is made up of trillions of microbes, many of which need prebiotics in order to thrive. While neither can be helpful without the other, it鈥檚 nearly impossible to suggest one is superior.

What is a Natural Prebiotic?

A confusing title, but a natural prebiotic refers to prebiotics found in plants you鈥檙e eating, not created synthetically. Many plants naturally contain prebiotics, including garlic, chicory, chickpeas, and almonds. Many of these are suitable for vegans and other diets. For many, prebiotics exist only in small concentrations in their diet, leading to the necessary manufacturing of prebiotics as a means of supplementation.

11 Healthy Prebiotic Foods Worth Eating

There are very few prebiotics in foods. Even though FOS is present in about 36,000 plants, the amount in these plants is not enough to have prebiotic effects. Hence, eating lots of plants is a healthy choice. (Skip the party mix and reach for the veggie and fruit platter to keep the good times rolling). Here are some healthy plants that contain some prebiotics:

• Garlic
• Artichokes
• Onions
• Leeks
• Asparagus
• Bananas
• Chicory root
• Honey
• Wheat
• Oats
• Soybeans

References:

Prebiotics: definition, types, sources, mechanisms, and clinical applications. .

Health effects and sources of prebiotic dietary fiber. .

Bifidobacteria and their role as members of the human gut microbiota. .

Probiotics and prebiotics. .

The role of short-chain fatty acids in the interplay between diet, gut microbiota, and host energy metabolism. .

Effect of honey in improving the gut microbial balance. .

Gut microbiota metabolism of dietary fiber influences allergic airway disease and hematopoiesis. .

The post 11 Prebiotic Foods You Should Be Eating & Why Your Health Depends on It appeared first on 黑料社 National Page.

鈥淢om and babe are doing great, and we will update you all with a name!鈥� We hear this blanket announcement often when a new baby is born. But after this announcement is made, it is often the last we hear about how mama is doing. The focus becomes the baby and the mama鈥檚 health and wellness is often overlooked.

Why is that?

It鈥檚 not seen all over the world, but many cultures perform special rituals that are believed to enhance healing and postpartum wellness for mamas after giving birth (14, 19). However, here in Western society, we often praise women who are able to 鈥渂ounce鈥� right back up after giving birth.听 Without realizing it, we might even encourage them to get back to their 鈥減re-pregnancy鈥� body and tasks as quickly as possible.

Do we do this knowingly or unknowingly 鈥� and why?

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It has a lot to do with the social culture and support system beliefs that we can find embedded all throughout Western society (19).

Why can this be detrimental for the health and wellness of a new mom during the postpartum period?

During pregnancy, the focus is on the health of the expectant mama because her health is the life source of that tiny little human that she is marvelously growing inside her uterus. After the birth of the baby, we often shift the focus solely towards the baby, while the health of the mother falls to the wayside. A baby certainly needs a lot of nourishment through nutrition, love, and affection but so does his/her mama. Expecting mamas to bounce back and reinforcing this through a lack of appropriate social support can push new mothers into survival mode 鈥� they often feel alone and fearful. Eventually, these feelings can lead to burnout. Pair this phenomenon with depleted nutrient reserves from pregnancy and the excitement of becoming a new mom can further push the mental load and increase the risk of developing a perinatal mood and anxiety disorder (replacing the common postpartum depression term).

The postpartum period places a tremendous nutritional demand on a mother and restoring her nutritional stores is vital for her postpartum health as she continues her journey into motherhood (10). While it is well documented that nutrients have the ability to alter mood and affect mental functioning, most of these studies have excluded pregnant women (11). In a review of the literature, however, it is probable that nutrient intake can affect the susceptibility and increase the vulnerability of mamas developing perinatal depression (11). This warrants the need for more longitudinal studies to confirm the link between postnatal depletion, maternal burnout, and perinatal anxiety and mood disorders (11).

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鈥淲omen are particularly vulnerable to the adverse effects of poor nutrition on mood because pregnancy and lactation increase nutrient requirements鈥� (Leung & Kaplan, 2009).

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Optimizing maternal mental health and avoiding postnatal burnout requires the need for a new integrative approach that includes nutrition, social support, and lifestyle education. It is known that prolonged and/or excessive stress has a multitude of effects on our emotional and cognitive functioning (9). It is also known that early exposure to stress can disrupt the formation of functional brain pathways (7). So, by nourishing mamas in all aspects of health (mind, body, and spirit), we are also encouraging the development of proper coping brain mechanisms in her children, as she is much more likely to avoid burnout and a perinatal mood or anxiety disorder. These disorders can have negative consequences for both the mother and the baby. We are essentially optimizing the health and wellness of generations by nourishing postpartum mamas.

Which Nutrients Nourish the Mama?

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Fatty Acids

Bringing awareness of the risks associated with postpartum nutrition is only one pivotal step in working to ensure that all new mothers receive the nutrition that they require. Several studies have linked an increased risk of postpartum depression with lower levels of omega 3 fatty acids(13,16,18). The fact that postpartum mamas are deficient in this important healthy fat shouldn鈥檛 come as a surprise because in utero, the baby will pull this fatty tissue from his/her mama鈥檚 brain (14, 16, 21). Furthermore, breastfeeding will continue to demand high amounts of this fatty acid for proper brain development for the infant (14, 21). In animal studies, it has been discovered that after one reproductive cycle (pregnancy), DHA levels in the brain have declined by 18% (12). This same phenomena is believed to occur in humans as well (12). Another study found that the risk of developing postpartum depression is related to slower improvement in DHA levels (18). Low levels of DHA will affect a mama鈥檚 ability to cope with stress among other important functions (19). This essential fatty acid (meaning it must be obtained from the diet) is vital for the health of a postpartum mama, as we all know too well just how much our stress levels can increase when we bring a new a new baby into our life.

Establishing optimal levels of this nutrient will help mamas cope and potentially avoid the 鈥渟urvival mode鈥� mentality in the fourth trimester and beyond because low levels in the brain contribute to 鈥渂aby brain鈥� and postnatal anxiety (19). Although determining optimal levels is crucial, the timing of supplementation may also play a role in the outcome for the fetus which is why education on this essential fatty acid is necessary (1).

Magnesium

Magnesium is a mineral that many mamas probably want to have on board for several different reasons. First, magnesium is known as the anti-stress mineral and it is involved in over 300 biochemical reactions that take place all throughout the body (5,19). Magnesium is required for the maintenance of bone health, along with nervous system functioning, blood sugar metabolism, and immune support (too name a few) (19). However, it is also easily depleted under stress and we cannot hold onto it very well in the body. Coffee also readily flushes out this mineral (hello coffee-drinking mamas!). So, without a doubt, many moms can be supported with additional supplementation of magnesium, on top of eating a diet rich in magnesium through foods like dark, leafy greens, nuts, and seeds for example (3). This mineral can definitely help a new mother avoid postnatal burnout. An animal study actually found that magnesium exhibited anti-depressant effects on animals, which is something that may also occur in humans (20).

Zinc, Vitamin D and Selenium

Zinc is another mineral that is often depleted in mamas who have postnatal depletion, according to Dr. Oscar Serallach, who is board-certified functional medicine doctor specializing in postnatal well-being (19). It has many roles, like magnesium, but its role in immune function and digestive health makes neurotransmitters and regulating hormones the most important during the postpartum period (5, 19). In order to absorb zinc properly, you need enough hydrochloric acid in your stomach, which requires a healthy functioning digestive system (something that many of us, including mamas, need help restoring) (19). For these reasons, nutrient replenishment cannot be done without practicing healthy habits for digestive health to increase the likelihood of proper absorption.

A cohort study looking at the rate of postpartum depression and the role of micronutrients also noted a decline in postpartum depression with higher intake of selenium, vitamin D, and zinc (10). This is exciting research for new moms, because we can now determine new ways to optimize the life of new mothers during the postpartum period by recommending dietary and supplementation support for certain micronutrients that help combat the risk of developing postnatal burnout and depression.

How to Optimize Nutrient Absorption

Replenishing nutrient stores and eating a nutrient dense diet is the first step in nourishing a new mother. Furthermore, nutritional interventions as a treatment to depression may reduce the need for psychotropic drugs (16). However, in order to absorb these nutrients, mamas must be able to absorb them appropriately. Yes, it鈥檚 not just about what we can eat, but what we can absorb as well.

A healthy digestive system plays an active role in providing proper absorption and assimilation of nutrients (8). Poor sleep, stress, poor nutrition, medications, toxins, and hormones can all affect our gut health (1, 8). As a new mama, we are battling a few of these factors without much control, which is exactly why it is vital for mamas to have a village. A village can help support a mama by minimizing these negative consequences, while she establishes stress management techniques, nourishes herself with nutrition, optimizes her sleep as best as she can, and provides herself with copious amounts of self-love.

Simultaneously, when a mama can address her gut health, she is positively influencing her brain.

The Gut-Brain Axis

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The gut-brain axis is emerging with supporting evidence that our gut health has a connection to our mental health. This phenomenon is actually quite old (dating back to the 18th century when it was discovered that the digestive system had its own separate nervous system) (2). Without going into grave detail about this exciting research, I cannot stress enough the importance for mamas to restore their gut health, replenish their vital nutrients, and effectively manage their stress levels to avoid postnatal burnout or what I call the gut, brain, and mom drain.

Simple suggestions such as mindful eating, not drinking with your meals, and taking deep breaths before eating to allow the parasympathetic nervous system to kick in rather than have our 鈥渇ight or flight鈥� mode on while we eat can help to improve digestion. We all know that it may be near impossible to eat a hot meal as a new mom, but ensuring that you are sitting down and in a relaxed state will aid in the digestion process and in the development of the gut-brain axis.

Why Do I Encourage Mamas to Take Deep Breaths Before Meals and Manage Stress Overall?

Stress activates the release of cortisol and other adrenal hormones, which initially can be a good thing as it is a coping mechanism (17). Prolonged release of cortisol, however, affects many aspects听of our gut and mental health. One thing it will do is drive our blood sugar levels up, which can affect our mood (19) (let鈥檚 face it mamas; we need all the help we can get with avoiding mood swings with the amount of sleep that we lose on a nightly basis). Secondly, raised cortisol levels will decrease the flow of oxygen to our digestive organs (again, we want to optimize our gut health, not hinder it). Eventually, cortisol levels will start to under-produce and affect our sleep cycles and energy utilization, including the feeling of not being able to get up and the inability to sustain consistent energy levels throughout the day (19). So, reducing and managing stress is crucial in the postpartum period. Although more research is needed to draw causation, there is correlation to pre-existing inflammatory conditions associated with maternal mental health which is also another reason why managing stress and therefore reducing inflammatory markers is important (15).

How do we do this?

Eating nutrient-dense foods while practicing mindfulness and taking time to relax is not only vital, but I would argue that it is absolutely essential towards ensuring that you effectively manage your mental health and stress levels throughout the postpartum period. Research has linked increased incidence of perinatal depression and anxiety with a diet high in refined foods and sugary products (4).

We also need to bring back the village. One cohort study found that a positive correlation between social support and the development of postpartum depression (10). Connect with other mamas, family members, and/or friends that allow YOU to be YOU. Let that tribe relish you with kindness and provide you with support for your journey into motherhood, so you can live a beautiful and happy life while raising your children.

As a collective, it is not good enough to suggest self-care for mamas to promote postpartum well-being; they deserve nourishment too. All mothers deserve someone who can check in on them, bring them a meal, and ensure that they have what they need to feel whole 鈥� just like they do for their little ones. Let鈥檚 raise resilient and happy mamas together by empowering them with knowledge, encouragement, love, compassion, and support, so that they can raise the next generation of mothers and fill them with love and compassion. The world can truly flourish with so much nourishment and kindness.

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What You Can Do Right Now to Help Yourself:

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• Restore your vital nutrients through the consumption of wholesome foods (seek nutritional counselling if needed).
• Optimize your digestion (gut health).
• Prioritize sleep (laundry can wait鈥�.and so can the sticky floors).
• Reduce and manage stress (take time for you, ask for help, and ask for it again 鈥� find a village).
• Make self-love a priority (this is not just self-care habits; self-love is also giving yourself permission to be human and make mistakes 鈥� celebrate your wins as a mama and be kind to yourself through positive self-talk).

What Friends and Family Members Can Do Right Now to Help Support a New Mama:

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• Bring her a meal and organize a meal train (at the baby shower, you can request that guests bring a baby gift with a freezer meal or a batch of nutrient-dense muffins).
• Instead of holding the baby for the entire visit, fold the basket of laundry, take the trash out, or put away some dishes.
• Remember to ask her how she is doing. Ask her how she feels and what she needs to ensure that she has the support required to transition into this motherhood journey right now.
• Be her village by supporting her self-care and self-love habits. Offer to watch the baby, so that she can shower, eat a hot meal, or enjoy a meditation class.

*Addressing all of this may reduce the risk for postpartum mood and anxiety disorders. 1 in 5 or 1 in 7 (depending on the research) women develop postpartum depression. These rates are alarming and require attention and awareness. This is the number 1 medical complication related to childbearing (Perinatal support international). Maternal mental health complications such as postpartum depression can rob mamas from living a happy and healthy life. Of course, nutritional support is important along with lifestyle recommendation but this childbearing complication requires much more awareness and education for healthcare professionals, expectant and new mamas so we can all holistically provide essential, ethical and accurate care to mamas across the world.*

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Written by Karla Rice, RN, BScN, C.H.N.C.

Nourishing You Kindly strives to encourage & empower mamas through holistic education, nutritional counselling and lifestyle recommendations while transitioning into motherhood by restoring nutrition and gut health, rebuilding the mama village and redefining happiness in motherhood. For full support please visit and receive 20% off the 90 day nourishing mama program or 15% off the gut, brain and mom drain (must be purchased from January-April 2020 to qualify).

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References:

1. Al M, van Houwelingen AC, Hornstra G. Long-chain polyunsaturated fatty acids, pregnancy, and pregnancy outcome. Am J Clin Nutr. 2000;71(1 Suppl):285S鈥�291S.
2. Anderson, C., Cryan, J., Dinan, T. The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection (2017).
3. Balch, P. Prescription for dietary wellness (2003).
4. Bennett, S., Indman, P. Beyond The Blues: Understanding and treating prenatal and postpartum depression & anxiety (2015).
5. Dog Low, MD. The Role of Nutrition in Mental Health. Alternative Therapies in Health and Medicine; Mar/Apr 2010; 16, 2; Nursing & Allied Health Database pg. 42
6. de Kloet ER, Oitzl MS, Joels M (1999) Stress and cognition: are corticosteroids good or bad guys? Trends Neurosci 22(10): 422鈥�426.
7. Gutman DA, Nemeroff CB (2002) Neurobiology of early life stress: rodent studies. Semin Clin Neuropsychiatry 7(2): 89鈥�95.
8. Haas, E. M. Staying Healthy with Nutrition: The complete Guide to diet and Nutritional Medicine (2006).
9. Heim C, Nemeroff CB (2001) The role of childhood trauma in the neurobiology of mood and anxiety disorders: preclinical and clinical studies. Biol Psychiatry 49(12): 1023鈥�1039.
10. Leung, B.M., Kaplan, B.J., Field, C.J. et al. Prenatal micronutrient supplementation and postpartum depressive symptoms in a pregnancy cohort. BMC Pregnancy Childbirth 13, 2 (2013) doi:10.1186/1471-2393-13-2.
11. Leung, B. M. Y., & Kaplan, B. J. (2009). Perinatal Depression: Prevalence, Risks, and the Nutrition Link鈥擜 Review of the Literature. Journal of the American Dietetic Association, 109(9), 1566鈥�1575. doi:10.1016/j.jada.2009.06.368
12. Levant, B., Jeffery, D. R., & Carlson, S.E. 鈥淩educed brain DHA content after a single reproductive cycle I female rats fed a diet deficient in N-3 polyunsaturated fatty acid.鈥� Biology psychiatry 60.9 (2006): 987-990.
13. Markhus, M. et. al. (2013) Low Omega-3 Index in Pregnancy Is a Possible Biological Risk Factor for Postpartum Depression. July 3, 2013
14. Nichols, L. Real Food for Pregnancy: The science and wisdom of optimal prenatal nutrition (2018).
15. Osbourne, L., Monk, C. Depression-the Fourth Inflammatory Morbidity of Pregnancy? Theory and Literature Review. Psychoneuroendocrinology. (2013); 38 (10):1929-1952. https://dx.doi.org/10.1016%2Fj.psyneuen.2013.03.019
16. Rechenberg, K. ,& Humphries, D. Nutritional Interventions in Depression and Perinatal Depression. Yale J Biol Med. 2013 Jun; 86(2): 127鈥�137.
17. Roozendaal B (2002) Stress and memory: opposing effects of glucocorticoids on memory consolidation and memory retrieval. Neurobiol Learn Mem 78(3): 578鈥�595.
18. J. Ottoa, R.H.M. de Grootb,c,*, G. Hornstrac. Increased risk of postpartum depressive symptoms is associated with slower normalization after pregnancy of the functional docosahexaenoic acid status. Prostaglandins, Leukotrienes and Essential Fatty Acids 69 (2003) 237鈥�243
19. Serrallach, O.The postnatal Depletion Cure: A Complete Guide to Rebuilding Your Health & Reclaiming Your Energy (2018).
20. Szewczyk, B, Poleszak, E, Sowa-Kuma, M, et. al. Antidepressant activity of zinc and magnesium in view of the current hypotheses of antidepressant action. Pharmacy Rep. 2008; 60 (5): 588-589
21. Women’s Health Academy: Postpartum Recovery and Nutrient Repletion Webinar (2018).

The post The Gut, Brain, and Mom Drain appeared first on 黑料社 National Page.

The gut microbiome is a fascinating place, and it grows progressively more interesting as we delve deeper into the research on its connections to everything. This is especially true now as we鈥檙e seeing an increasing rise in problems associated with digestive health and other areas of health we wouldn鈥檛 necessarily connect with the gut.

We grow up understanding that our stomachs and digestive tracts help us digest food and absorb nutrients. However, what has been underestimated is the collection of bacteria residing in our guts. Not only do they play essential roles in digesting and assimilating nutrients from food, but we now recognize that they regulate many other functions in our bodies as well. Typically, when we see imbalance in the body, the first place we should explore for answers is the gut.

What Is a Microbiome?

A microbiome is the collection of microorganisms in a particular environment in the body. For instance, we have a skin microbiome, an oral microbiome, and we also have a gut microbiome. It鈥檚 composed of bacteria, fungi, viruses, protozoa, as well as all of their genetic materials. The gut microbiome includes all of the trillions of bacteria residing in the gastrointestinal tract. It鈥檚 only in the last few years that the gut has been explored and studied for potential connections between immune function, metabolism, hormone regulation, and even neurological health.

Gut-Brain Connection

One example is how the gut microbiome and the brain communicate through what is known as the microbiota-gut-brain axis. This is done through the vagus nerve, which is a crucial nerve in the parasympathetic nervous system. This communication works both ways 鈥� wherein the gut microbiome can affect the brain and the brain can affect the gut microbiome. The vagus nerve has an anti-inflammatory pathway which is able to decrease inflammation, even that affecting intestinal permeability 鈥� or leaky gut syndrome. We see stress as being a huge culprit behind the suppression of vagus nerve function, which can result in damage to the GI tract and microbiome. This is often observed in cases of depression, anxiety, or other mood disorders.

Gut-Skin Connection

Our gut microbiome is also tightly tied to our skin microbiome. Specific bacteria in our guts produce cells that promote anti-inflammatory responses in the skin. If the gut lining is compromised (as in leaky gut syndrome), microbiome metabolites may be able to get into the bloodstream and accumulate in the skin, causing skin issues. When dietary fibres are fermented by our gut bugs, short-chain fatty acids (SCFAs) are produced and offer protection against inflammation in the body. This inflammation would otherwise trigger things like allergies, arthritis, inflammatory bowel disease, or skin issues. Certain intestinal bacteria can actually help prevent acne by way of producing SCFAs that are particularly antimicrobial. And because bacteria in our gut microbiome can also influence hormone production and regulation, we can often attribute hormonal acne to underlying gut imbalances.

How to Help Your Gut Microbiome Thrive

A diet varied in whole foods and rich in fibre helps to increase diversity and population of the microbiota and thus help to stave off disease. Furthermore, it鈥檚 important to minimize other factors that can harm the gut microbiome 鈥� such as stress, chemicals, medications, and over-sanitization.

Even if you have done years of damage to your gut microbiome, you can start to build it up again by feeding your gut bugs with probiotics and prebiotics, and avoiding pro-inflammatory foods. Research shows that variety in fibre-rich plant foods supports a robust intestinal flora. You can also add to the diet fermented foods like sauerkraut, kimchi, miso, tempeh, yoghurt, kombucha, and natto to help rebuild a healthy gut microbiome. Of course, you could try a probiotic supplement, too, for further support. Additionally, making sure to provide your beneficial bacteria with prebiotics, as found in things like onion, garlic, leeks, sunchokes, and chicory root, is of utmost importance as well. Then, avoiding refined vegetable oils and refined sugars and carbohydrates that cause inflammation and feed unwanted microbes is recommended.

Chemicals from pesticides and herbicides found in conventionally grown foods and GMO鈥檚 can negatively affect the gut microbiome, and so organic foods are suggested. In addition, it鈥檚 important to know that certain drugs like NSAIDs (ibuprofen, Advil), birth control pills, and especially antibiotics can wreak havoc on your digestive tract and flora.

Toning The Vagus Nerve

Studies show that stimulating the vagus nerve can vastly improve digestive disorders like colitis and Crohn鈥檚 disease, and be beneficial for other minor intestinal imbalances.

There are many ways to stimulate the vagus nerve, including gargling water, deep belly breathing exercises, chanting exercises, or specific medical interventions. These can help to decrease inflammation and support digestion, as well as have a positive effect on mood.

Conclusion

As soon as we exit the birth canal, we are building our gut microbiome, and environmental factors continue to shape it as we grow. We can support the growth of healthy bacteria from infancy through childhood by exposing ourselves to a variety of microbes in our vicinity. Playing in the dirt, eating vegetables out of the garden, playing with pets, and other parts of being a kid all help us develop a thriving intestinal flora. If we can avoid antibiotics at an early age, breastfeed for as long as possible, and introduce a variety of whole, organic foods into the diet 鈥� we鈥檙e off to a strong start and it is much easier to support microbiome health if we continue on that path.

It鈥檚 important to remember that we are more bacteria cells than we are human cells. We rely on the symbiotic relationship we have with these bacteria to help regulate homeostasis in the body every single day. If we don鈥檛 support our gut microbiome, it cannot support us.

鈥�听Posted May 2020 鈥�

REFERENCES:听

Bonaz, B., Bazin, T., & Pellissier, S. (2018). The vagus nerve at the interface of the microbiota-gut-brain axis. In Frontiers in Neuroscience (Vol. 12, Issue FEB, p. 49). Frontiers Media S.A.听

Bonaz, B., Sinniger, V., Hoffmann, D., Claren莽on, D., Mathieu, N., Dantzer, C., Vercueil, L., Picq, C., Trocm茅, C., Faure, P., Cracowski, J.-L., & Pellissier, S. (2016). Chronic vagus nerve stimulation in Crohn鈥檚 disease: a 6-month follow-up pilot study. Neurogastroenterology & Motility, 28(6), 948鈥�953. https://doi.org/10.1111/nmo.12792

Cresci, G. A. M., & Izzo, K. (2019). Gut Microbiome. In Adult Short Bowel Syndrome (pp. 45鈥�54). Elsevier.听

Dash, S., Clarke, G., Berk, M., & Jacka, F. N. (2015). The gut microbiome and diet in psychiatry. Current Opinion in Psychiatry, 28(1), 1鈥�6.听

Flint, H. J., Scott, K. P., Louis, P., & Duncan, S. H. (2012). The role of the gut microbiota in nutrition and health. In Nature Reviews Gastroenterology and Hepatology (Vol. 9, Issue 10, pp. 577鈥�589). Nature Publishing Group.听

Salem, I., Ramser, A., Isham, N., & Ghannoum, M. A. (2018). The gut microbiome as a major regulator of the gut-skin axis. In Frontiers in Microbiology (Vol. 9, Issue JUL, p. 1459). Frontiers Media S.A.听

Samsel, A., & Seneff, S. (2013). Glyphosate鈥檚 Suppression of Cytochrome P450 Enzymes and Amino Acid Biosynthesis by the Gut Microbiome: Pathways to Modern Diseases. Entropy, 15(12), 1416鈥�1463.听

Singh, R. K., Chang, H. W., Yan, D., Lee, K. M., Ucmak, D., Wong, K., Abrouk, M., Farahnik, B., Nakamura, M., Zhu, T. H., Bhutani, T., & Liao, W. (2017). Influence of diet on the gut microbiome and implications for human health. In Journal of Translational Medicine (Vol. 15, Issue 1, pp. 1鈥�17). BioMed Central Ltd.听

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What do kombucha, kimchi, and kefir have in common? If you aren鈥檛 yet familiar with these probiotic powerhouses, you may not realize that these are all fermented food items. Now growing in popularity, kombucha can be found on almost all grocery store shelves and for good reason. So what鈥檚 the hype? Let鈥檚 take a look at what kombucha is and why it, along with other fermented foods, should be a part of your daily diet.

Kombucha, which dates back 2,000 years, is a sweetened fermented tea that is tangy and effervescent. It is made by adding a live culture of bacteria and yeast, called a scoby, to a solution of green or black tea and sugar. Often, kombucha is flavoured with a combination of herbs and fruit, such as ginger, shizandra, and blueberry. This fizzy beverage boasts a number of health benefits, thanks to its high probiotic count and is a healthy alternative to regular soda pop. It is often reported that regular consumption of kombucha can improve digestion, aid weight loss, support detoxification, increase energy levels, and even boost immunity.

Just like kombucha, other fermented foods are also rich in beneficial bacteria. These foods include a wide range of fermented items like milk, cabbage, and soy, but first, let鈥檚 discuss what fermentation exactly is. Simply put, fermentation is an ancient practice of preserving foods. Essentially, it is a process by which the sugars and starches in the foods are transformed by yeasts and bacteria, giving foods a completely different flavor and texture than their original state. This process ultimately preserves the food, but also increases its probiotic content and improves digestibility. While studies on the health benefits of fermented foods are currently few, preliminary scientific research says that they can play a role in disease prevention and may even have a positive effect on mental health.

Kefir and yogurt are fermented milk products, although, both can be made using coconut milk. Kefir can even be made with water. You can enjoy kefir on its own as a creamy probiotic-rich beverage or you can add it to your daily smoothie. While many people already consume the ever-so-popular yogurt, it is best to choose those that aren鈥檛 loaded with sugar. Instead, opt for plain, unflavoured yogurt to get the full benefit of its probiotic content. Top yogurt with some fresh fruit and healthy granola for a delicious snack or breakfast option.

Sauerkraut, a version of fermented cabbage, is of German origin, and is simply made with thinly sliced cabbage and salt. Kimchi, a spicy Korean version, instead can be made with cabbage, but also other veggies, like carrots and radishes; and is flavoured with garlic and chili pepper, among other things. In both cases, the bacteria are left to ferment and convert the natural sugars into lactic acid. Depending on your taste buds, both versions can be enjoyed as a side to any meal, mixed in egg or rice dishes, or even put on sandwiches, for added flavour and crunch. However, it is advised to gradually increase your intake to prevent any digestive discomfort, such as gas and bloating, as your body adjusts to its high fibre content and probiotic count.

Lastly, you can鈥檛 talk about fermented foods without mentioning soybeans. A few fermented soybean varieties include tempeh, miso, and natto. Tempeh is somewhat similar to tofu, however has a nuttier flavour and firmer texture. As with tofu, it is generally used as a meat substitute in vegetarian and vegan diets. Miso is a fermented soybean paste, which lends umami flavour to dishes like soups and sauces, however it can also be made from rice or barley. Due to its strong flavor, unique smell and slimy, sticky texture, natto can be an acquired taste. It can be eaten on its own or served over rice or noodles. Natto, considered a Japanese superfood by some, is rich in nutrients and can support a healthy heart, strong bones, and even improved immunity, so it is definitely worth trying!

The microbes found in these fermented foods are similar to our own gut bacteria, so in some cases, can be even more effective than probiotic supplements in restoring the balance to your intestinal environment. Although, more research needs to be done to support all of the health claims surrounding fermented foods, there is no doubt that they can be beneficial to your wellbeing. Including these foods in your diet regularly will allow you to reap the benefits of improved gut health and digestion.

-Posted October 2018-

References

Current evidence on physiological activity and expected health effects of kombucha fermented tea beverage.

听2014 Feb;17(2):179-88. doi: 10.1089/jmf.2013.0031. Epub 2013 Nov 5.
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Health benefits of fermented foods: microbiota and beyond
Maria L Marco, Dustin Heeney, Sylvie Binda, Christopher J Cifelli, Paul D Cotter, Benoit Foligne, Michael Ganzle, Remco Kort, Gonca Pasin, Anne Pihlanto, Eddy J Smid and Robert Hutkins
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Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry
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Published online 2014 Jan 15.听doi:听听

Debora Palmieri is a Registered Holistic Nutritionist professional and also holds a Bachelor of Applied Science in Food and Nutrition from Ryerson University. Debora graduated from the 黑料社 in 2004 and has been inspiring individuals to achieve optimal health and wellness through a whole foods diet ever since.

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