Powerful Produce
By Dr. Nikki
Throughout any given day we are exposed to a plethora of toxins which result in oxidative stress within the body and cause bad molecules, known as free radicals, to form. These free radicals go around attacking and attaching to healthy atoms, causing damage to cells, proteins, and DNA! While you probably aren't looking for a chemistry lesson, I want to paint a picture of why it’s important that we do what we can to prevent and get rid of free radicals! This is where antioxidants enter the scene, preventing the free radicals from causing damage throughout the body.
So how do we get antioxidants? Antioxidants are not something that our bodies can make, but are found in a variety of foods!
A food that is seriously jam-packed with antioxidant power is turmeric! Widely known as an ingredient in Indian foods, turmeric is a root that looks similar to ginger but has a rich orange/yellow coloring to it. You can find turmeric in powder form in the spice aisle of your local grocery store or in whole-root form in the produce section of stores such as Whole Foods and Central Market.
The active compound found in turmeric is called curcumin. Curcumin is a very potent antioxidant that is extremely beneficial in preventing cellular damage as well as helping our bodies to detoxify. The only problem is that our bodies aren’t very good at absorbing curcumin by itself. Fortunately, adding a few ingredients to some turmeric and we’re able to enjoy ALL of the benefits of this antioxidant-rich root!
What are these three necessary ingredients? Great question! One of the elements necessary for us to absorb curcumin is called quercetin. Quercetin is a plant pigment found in red onions, capers, cranberries, kale, blueberries, romaine lettuce and apples (to list a few). Another element which increases the bioavailability of curcumin for our bodies is called piperine. Found in black pepper, piperine increases the bioavailability of curcumin (turmeric) by 2000%!! No, that is not a typo, two thousand percent!! The final ingredient that is extremely helpful in our absorbing curcumin is a healthy fat. By consuming turmeric with a healthy fat we are able to absorb curcumin directly into the bloodstream through the lymphatic system, rather than having it filtered through the liver first!
These may sound like some random ingredients to throw together in order to have better health, but a little concoction called a Turmeric Tonic (see recipe) does just the trick! In the video below, I show you how to make a turmeric tonic and the benefits of each ingredient that goes into it!
Turmeric Tonic Recipe:
2 cups of coconut water
2 inches of turmeric root
1 drop of food quality black pepper essential oil
1 inch of ginger root
2 tablespoons of apple cider vinegar
1 teaspoon of local honey
1/4 teaspoon of cayenne pepper
Juice of 1/2 lemon
Combine all ingredients in a blender and blend until the consistency of a juice. Pour and enjoy! Makes 2 servings.
Making a recipe that calls for turmeric? Throw in a dash of black pepper and you’re automatically making your meal a natural detoxifier! What are your favorite ways to cook with turmeric? We would love to hear how you integrate this power-house antioxidant into your daily routine!
Why might I do an elimination diet?
Recently, a family member reached out looking for guidance with an elimination diet. She had just received the results of a food allergy test and now had a LONG list of foods to avoid and was feeling a bit overwhelmed. This got me thinking, that there are probably more people out there who are considering an elimination diet, but are a bit intimidated.
Recently, a family member reached out looking for guidance with an elimination diet. She had just received the results of a food allergy test and now had a LONG list of foods to avoid and was feeling a bit overwhelmed. This got me thinking, that there are probably more people out there who are considering an elimination diet, but are a bit intimidated.
So first, what is an elimination diet?
An elimination diet is a process in which you remove all foods that you may (or may not) know to be irritating to your body for typically at least three weeks until symptoms subside and then gradually begin re-introducing these food items one at a time. As you reintroduce a food it gives you an opportunity to see whether your body reacts with certain symptoms or not. If you’ve taken a food sensitivity test then you’ll know exactly what foods are getting cut out. Typically you’ll cut out sugar (including fruit), nuts and alcohol during the first three weeks as well, regardless of whether those items showed up on a test as an irritant.
Do I have to have food sensitivity testing done to do an elimination diet?
The short answer is ‘no’. The long answer is ‘it depends’. If you’ve already removed the most common food irritants out of your diet for a prolonged period of time and you’re still experiencing symptoms that you believe may be food-based, then it’s probably time to drop the money and get food sensitivity testing done. If you haven’t removed the most common food irritants from your diet, then that’s a great starting point!
What are the most common food irritants in the typical American diet?
The foods most commonly associated with food intolerances and allergies are dairy, gluten, caffeine (gasp), salicylates, amines (think histamine), FODMAPs, sulfites, and fructose! Some other common food irritants are aspartame, MSG, eggs, food coloring, yeast, and sugar alcohols (think sugar free drinks). [1] Each of these foods remain in the digestive system for different lengths of time so that is why it is important to remove your selected items until symptoms have completely resolved before re-introducing anything!
What changes can you expect to see from following an elimination diet?
Some of the most common reasons for people to embark on an elimination diet are persistent symptoms such as abdominal pain, gas, diarrhea, constipation, headaches, eczema and other skin rashes, achey joints, hives, sinus congestion, asthma, and anxiety. So if you are able to pin point what foods are causing it, you should see a relief in that symptom!
Each of the above listed foods can be associated with a variety of symptoms, some of them overlapping with one another. That is why it is important to reintroduce one at a time in order to observe whether a symptom returns with that specific food! For example, dairy and eggs are both known to cause abdominal pain and diarrhea. If you were to cut out all dairy and eggs for three weeks and you are no longer experiencing abdominal pain or diarrhea, amazing!! Now is the point where you figure out whether it was dairy causing the issue, eggs causing the issue, or maybe both! So what you might do is slowly reintroduce eggs by eating them one time a day and waiting at least three days before introducing dairy. If the abdominal pain or diarrhea returns within those first three days of reintroducing eggs, then you know your body is not a fan of eggs! Common symptoms associated with dairy include gas, bloating, diarrhea, nausea, abdominal pain, and even eczema!
What on earth am I supposed to eat?
What people often find overwhelming about an elimination diet is that there isn’t necessarily a cookie-cutter answer as to what to eat and not eat. Each person is different based on their symptoms and the foods that they are having to cut out, which obviously changes what their diet looks like! Since there isn’t a straight-forward answer, here are the best tips I can offer:
1) Change your mindset. I can almost guarantee you that as you set out to start your elimination diet, a large majority of foods you consider to be “breakfast foods” will have not made the cut. This can throw people off because they’re suddenly panicked trying to figure out what they’re going to eat for breakfast if they can’t eat eggs, sugar, or gluten! This is where a little mindset shift regarding what a “breakfast food” is can make a world of difference. It will sound crazy at first, but a bowl of roasted veggies with avocado and sugar free bacon or quinoa loaded with greens can absolutely be eaten for breakfast. For some recipe ideas check out this link.
2) Phone a friend. Seek out others who have already done an elimination diet or are in process of doing one! There are plenty of websites and forums where you can ask for guidance, tips, and even share recipes!
3) Fully commit. It can feel torturous (literally) cutting out all of our favorite foods, but the process is part of the healing. If you’ve been consuming a lot of foods that are extremely reactive, you may actually experience withdrawal symptoms. [2] This is especially common with caffeine and sugar. In that time that you’re refraining from all of the potentially irritating foods, you’re actually giving your body a chance to heal and renew! Inflammation in the gut will start to subside, allowing your body to better absorb nutrients and just feel better.
While an elimination diet may not be easy, the end result is absolutely worth it! Improving chronic symptoms that have likely been plaguing you for years without any sort of medication while improving your overall health is worth the price of admission in my book!
If you have questions specific to yourself or would like to do a food sensitivity test, please don’t hesitate to contact us! Even if you live outside of the Southlake or Las Colinas area, we are one virtual appointment away.
Resources
January 25, 2018. The 8 Most Common Food Intolerances. (Retrieved August 21, 2020). https://www.healthline.com/nutrition/common-food-intolerances#section10
TOP 10 ELIMINATION DIET MISTAKES. (Retrieved August 21, 2020). https://lilynicholsrdn.com/top-10-elimination-diet-mistakes/
Why Microbes Are Our Friends
What if I told you that we actually NEED bacteria, like our lives depend on it? Our human cells are actually outnumbered 10:1! This prolific population of bacteria and microorganisms are known as our microbiome and today I want to share three reasons why they are actually our friends.
We are currently living in a world where bacteria and microorganisms tend to be associated with fear, sickness and even death. While these things may all be true on occasion, in reality they tend to be the exception, not the rule. What if I told you that we actually NEED bacteria, like our lives depend on it? While you gradually start unfurrowing your brow, let me explain. Researchers have found that pretty much every surface of our body contains microorganisms, to the point that our human cells are actually outnumbered 10:1! This prolific population of bacteria and microorganisms are known as our microbiome and today I want to share three reasons why they are actually our friends.
1) Bacteria allows us to digest and absorb nutrients from the food we eat.
When we consume a food, it’s actually the bacteria in our stomach and intestines that break those proteins, fats and carbohydrates into nutrients that our body is then able to use. The same goes for vitamins and anti-inflammatories found in the foods we eat. As humans, we don’t have all of the enzymes necessary to break these foods down, but fortunately these friendly microorganisms do! [1]
This is why supplements such as pre-biotics, probiotics and digestive enzymes provide so much relief when our gut flora is out of balance.
2) Bacteria help regulate our immune systems.
While we are babies in the womb, we have a naive immune system and are therefore dependent on our mother’s antibodies to protect us from disease. The immune cells we are born with must be educated in order to protect us from the outside world and it is bacteria that does the teaching! When a baby is born vaginally, they receive their first inoculation of bacteria as they travel through the birth canal and these bacteria are what begin to shape the makeup of a baby’s gut flora. Studies have shown that babies born via c-section are at higher risk for certain diseases and sickness because they haven’t received this initial mega-dose of bacteria. In addition to the birth process, breastfeeding also helps introduce bacteria into the baby’s system. These initial colonizing bacteria have come to be known as the “pioneer microbiome” and it is responsible for educating the developing immune system and provides a favorable environment for the colonization of other microbiomes. [2]
Since it’s National Breastfeeding Month I’ll share one of the most fascinating facts regarding breastfeeding and bacteria. When a baby latches to the mother’s breast to nurse, if a pathogenic bacteria in the baby’s mouth comes in contact with the mother’s areola then the mother’s areola signals her body to produce antibodies for whatever pathogen was detected! These antibodies are then delivered to the baby in the breastmilk! [3] Not only is this mother nature’s antibiotic but it is naturally strengthening and developing baby’s immune system.
Every day we are exposed to potentially harmful pathogens, additives, non-harmful bacteria and allergens in the environment. It is vital that our bodies are able to determine when to react and when to tolerate these “intruders” or else we would have a severe response or illness to every new interaction. The diverse population of microorganisms that develops in the gut early on is what teaches our immune system that not everything is bad. [4]
3) Microbes keep us healthy.
Microbes maintain a sterile mucus layer between the intestinal cells and the bacteria-rich gut, creating a bacteria-free zone that protects us from continuous immune system activation and inflammation. The microbiome lining our digestive tract also prevents pathogenic microorganisms from attaching to the intestine or colon walls. [2]
In higher-income countries there has been an exponential rise in the use of antibiotics, number of non-emergent c-sections, dietary changes, and excessive cleaning and sterilization. While these procedures may kill pathogenic microorganisms, they also kill the good bacteria that our body is dependent on! With this, we are seeing an increase in auto-immune and inflammatory diseases. The top three common auto-immune conditions we are seeing in the United States include Crohn’s, Type 1 Diabetes and Multiple Sclerosis.
Clearly these friendly microbes are important, so it is vital that we are intentional in keeping them healthy and balanced. Here are some simple tips to do just that:
Wash your hands with soap and water whenever possible. While hand-sanitizer is convenient and quick, most of them kill all bacteria rather than just the bad. In addition to it’s non-selective destruction, many hand-sanitizers have been found to contain toxic ingredients such as methanol and 1-propanol. [5]
Eat foods that are rich in prebiotics and probiotics. A few common prebiotic-loaded foods include garlic, onion, leeks, asparagus, and bananas. Some common probiotic-loaded foods include kefir, sauerkraut, kombucha, and yogurt.
Avoid unnecessary antibiotics. There is a time and a place for antibiotics, but if you’re being prescribed an antibiotic for an illness that is typically caused by a virus (think flu) then you might want to think twice or at least get a second opinion. In the event that an antibiotic is necessary, be sure to load up on a probiotic during and after!
If you have further questions about supporting your microbiome or are needing recommendations for probiotic or prebiotic supplements, be sure to reach out! Renew & Restore Wellness is more than just a chiropractic office, we are here to support your overall health and well-being!
Resources
June 13, 2012. NIH Human Microbiome Project defines normal bacterial makeup of the body. (Retrieved August 12, 2020). https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body
March, 2015. Why is initial bacterial colonization of the intestine important to the infant’s and child’s health? (Retrieved August 12, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340742/
January 28, 2020. Contributions to human breast milk microbiome and enteromammary transfer of Bifidobacterium breve. (Retrieved August 12, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6986747/
March 27, 2014. Role of the Microbiota in Immunity and inflammation. (Retrieved August 12, 2020). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056765/
August 13, 2020. FDA Warns of New Hand Sanitizer Ingredient as List of Dangerous Products Grows. (Retrieved August 13, 2020). https://www.nbcconnecticut.com/news/health/fda-warns-of-new-hand-sanitizer-ingredient-as-list-of-dangerous-products-grows/2318431/
How to Improve Your Gut Health After the Holidays
A few treats won’t sabotage you, but your gut health may have taken a holiday hit. Maybe you feel a little bloated...have some heartburn...or are making a few more trips to the bathroom than normal.
Don’t worry—we have you covered with some easy tips to help you and your gut recover from the holidays.
The holidays can bring with them beautiful celebrations and timeless traditions. This includes delicious food, snacks, drinks—and temptation.
The desserts are plentiful. The meals are richer. And the struggle of loosening your belt or changing into sweatpants becomes all too real. The plate of cookies. That extra piece of pie. You don’t even want to admit what you did to all those buttery rolls.
And right now, you’re between two major holidays. One is under your belt (literally), and the other is around the corner. New Year’s Eve means one final round of holiday indulgences.
And while a few treats won’t sabotage you, your gut health may have taken a holiday hit. Maybe you feel a little bloated...have some heartburn...or are making a few more trips to the bathroom than normal.
Don’t worry—we have you covered with some easy tips to help you and your gut recover from the holidays.
The Importance of Gut Health
As Dr. Mark Hyman wrote, “having a healthy gut means more than simply being free of annoyances like bloating or heartburn. It is absolutely essential to your health. It is connected to everything that happens in your body.”
The health of your gut is linked to your whole body’s health. It determines what nutrients get absorbed. It also decides what toxins, microbes, or allergens are held at bay.
Your gut is home to 10-100 trillion bacteria that form a diverse ecosystem or “gut microbiome.” In order for you to be healthy, this ecosystem needs to be in balance. When in balance, your gut helps you digest food, regulate your hormones, produce healing compounds that keep you healthy, and get rid of toxins.
Your gut has a whole other slew of responsibilities. To name a few, your gut is:
Connected to your immune system and can positively or negatively impact it.
Provides nutrients and vitamins.
In constant talk with your brain. (Did you know your gut has even more neurotransmitters than your brain?)
Your gut is quite the multi-tasker. And each of its roles is crucial to your health.
Improving Your Gut Health Naturally
When your gut is out of sorts, you become more prone to infections, inflammation, and immune disorders. You can also feel more upset in your stomach, such as bloating, gas, constipation, or diarrhea.
Fortunately, small steps make a difference, and doing them can help you to start feeling the benefits. And many of these steps don’t involve a trip to the doctor—they can be done naturally and practiced anywhere. So, with that, let’s “eat, drink, and be merry” our way to a healthier gut.
Eat: Foods for Gut Health
What you eat or drink is closely linked to your gut health. Studies have even shown that changing your diet can impact your gut microbiome in as little as 24 hours. This means that you can start impacting your gut relatively quickly. Here are some ways to help do that:
Slow down and practice mindful eating. Enjoy your meal more by increasing awareness of each bite. Slowing your eating also helps you to hear your stomach when it’s full. This drops your chances of overeating.
Consider taking a prebiotic and/or probiotic. These supplements can help support your digestion, immune system, and your good bacteria. Not all prebiotics and probiotics are equal in quality, so be sure to talk with your doctor about what would work best for you.
Cut down on holiday sweets and processed foods. Eating low-fiber, highly processed, high-sugar, and high-calorie foods can feed the wrong bacteria or cause yeast to grow. One way to cut down your intake yet still enjoy is to choose between the cocktail or dessert instead of having both. Or consider choosing a mocktail over the cocktail.
Bump up high fiber or fermented foods. If you know you’re going in for a marathon of rich eating, consider ramping up on your probiotic intake or adding fermented foods to your diet. Taking a drink or two of kefir early on in the day can help line your stomach with good bacteria. This helps with digestion and also reduces unwanted bloating.
Drink: Staying Hydrated
Often during the holidays, we choose foods and beverages that dehydrate us. Salty snacks, alcohol, and caffeine are a few of the guilty culprits. We can also have our fair share of high-calorie indulgences (eggnog, anyone?). Not having enough liquids not only dehydrates, but it can also cause a dip in your energy and slow down your digestive tract.
To recover, make sure you load up on water (sparkling or flat). 100% vegetable juices are also a solid option. Chamomile tea is a great choice since it helps relax the gut, so you don’t feel as uncomfortable.
Be Merry: Improve Your Wellbeing
While diet is a large contributor to your gut health, here are a few other ways to lend your gut a helping hand:
Ditch the stress. It’s no secret that holidays can cause tension or anxiety. Remember how the brain and gut are closely connected? This means that when you feel stress, your gut also feels it. Increased stress can slow or stop the digestive tract so that the energy flows to where the body thinks the threat is. Try taking some deep breaths, meditating, or playing with your family’s pets—pursue calmness by finding what works best for you.
Take a walk. After your meal, hold off on napping (as tempting as it may be) and go for a short walk. Napping after a heavy, rich meal can increase reflux or indigestion. It also may not set you up for quality sleep since your body is focused on digesting instead of getting rest. So, grab your shoes and a loved one, and go for a stroll.
Don’t Let Your Gut Be a Grinch
The holidays can be a fantastic time of visiting family or friends and celebrating age-old traditions. Part of that is enjoying special treats or sneaking in a few extra cookies to hold you over until this time next year.
As you start to recover from this holiday season, try out a couple of these ideas to help get your gut health back on track. If you have any questions or want to talk through ideas or products that support your gut, give our office a call. We are here to support you.
We at Renew & Restore Wellness wish you a Happy New Year and a blessed 2020!
Sources
(n.d.). How to Fix Your Gut: 7 Steps to Intestinal Health - Gaiam. Retrieved December 24, 2019, from https://www.gaiam.com/blogs/discover/how-to-fix-your-gut-7-steps-to-intestinal-health
Ibid.
(2016, August 19). Revised Estimates for the Number of .... Retrieved December 24, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991899/
(n.d.). How to Fix Your Gut: 7 Steps to Intestinal Health - Gaiam. Retrieved December 24, 2019, from https://www.gaiam.com/blogs/discover/how-to-fix-your-gut-7-steps-to-intestinal-health
(2018, July 2). What's an Unhealthy Gut? How Gut Health .... Retrieved December 24, 2019, from https://www.healthline.com/health/gut-health
(2017, May 16). Introduction to the human gut microbiota - NCBI. Retrieved December 24, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433529/
(n.d.). How to Fix Your Gut: 7 Steps to Intestinal Health - Gaiam. Retrieved December 24, 2019, from https://www.gaiam.com/blogs/discover/how-to-fix-your-gut-7-steps-to-intestinal-health
(2016, March 18). Probiotics and Prebiotics: Present Status and Future ... - NCBI. Retrieved December 24, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808900/
(2017, April 8). Influence of diet on the gut microbiome and .... Retrieved December 24, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385025/
(2019, September 18). Understanding probiotics and their benefits: an ISAPP .... Retrieved December 24, 2019, from https://www.gutmicrobiotaforhealth.com/en/understanding-probiotics-and-their-benefits-an-isapp-infographic/
(n.d.). How to Fix Your Gut: 7 Steps to Intestinal Health - Gaiam. Retrieved December 24, 2019, from https://www.gaiam.com/blogs/discover/how-to-fix-your-gut-7-steps-to-intestinal-health
(2019, August 21). Stress and the sensitive gut - Harvard Health. Retrieved December 24, 2019, from https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut