Natural_Health_June_2017

EXPERT GUIDE
sugar and caffeine intake and a fast-paced way
of living. Daily stresses cause our adrenal glands
to produce excess amounts of the stress hormone
cortisol, which is a big enemy when it comes to
losing weight. It is incredibly difficult to shed
pounds when we have too much cortisol in our
bodies as it makes our brains think that we are in
‘fight mode’, and as a consequence we store fat
and our blood sugar levels increase. Both sleep
deprivation and increased cortisol will make it
very hard to keep cravings under control and
lose fat.
When it comes to sleep and stress, exercise is
your best friend. Daily activity will significantly
help with both, whether it be moderate intensity
cardio, walking, HIIT or pilates. Learn to
manage your stress – morning yoga is an effective
and enjoyable way to stay calm throughout the
day, as is meditation. Even just doing 10 minutes
before bed can make a big difference. Cinnamon
is also a great addition to food and drinks for
stabilising blood sugar and reducing cravings.
You’ve GOT POOR GUT FLORA
Sandra Greenbank, a registered
nutritional therapist
(sandragreenbank.co.uk), says:
We all have a unique set of gut
bacteria that is collectively referred
to as the microbiome. From the
moment we are born – in fact, even
when we are passing through the
birth canal – we begin to acquire
our mothers’ individual collection
of microbes, and we continue to
pick them up from our environment
throughout our lives. Lifestyle and
diet affects gut bacteria and slim
people have been found to have larger
amounts of it as well as a more diverse
microbiome (i.e. a greater number
of strains of bacteria) than those
who are overweight. Precisely how
bacteria influence weight is not yet
known, but many researchers believe
that our gut microbiomes affect our
metabolism, the processing of food,
how many calories and nutrients our
bodies absorb and even how much
we eat in terms of how they impact
our hormones, such as insulin (the
fat storage hormone) and those that
regulate appetite (leptin and ghrelin).
So, someone with poor gut flora could
eat the same amount as someone with
a healthy gut, but extract more energy
from it and thus gain weight.
Optimal gut balance begins with
diet. Fibre and prebiotics found in
vegetables, fruits and wholegrains
nourish our microbes, making them
diverse and more likely to help keep
us slim. Healthy fats like coconut and
hemp oils, avocados, grass-fed butter,
almonds, fish rich in omega 3s and
extra-virgin olive oil also promote the
growth of good gut flora and increased
weight loss. Avoid inflammatory
fats such as sunflower oil and other
highly processed seed oils and try to
eat only free-range meat. Traditional
fermented foods including sauerkraut,
kimchi, tempeh, miso, yoghurt and
kefir are a good source of probiotics
and it’s wise to eat a mixture of these
regularly to promote a diverse set of
healthy bacteria.
Sugar feeds the ‘bad’ gut bacteria
and as refined carbohydrates (white
flour, pasta, bread etc.) convert to
sugar when we digest them, it’s best
to steer clear of these and stick to
wholegrain varieties. Limit your
intake of processed foods too as these
usually contain a lot of sugar and
unhealthy fats. You can also take
supplements such as a good quality
fish oil and probiotic capsules,
although there are no shortcuts
where the diet is concerned. Beware
that antibiotics can kill good as
well as bad bacteria and that
hormonal birth control and NSAIDs
(nonsteroidal anti-inflammatory
drugs) can contribute to unhealthy
gut flora. Finally, take lifestyle factors
into account – stress, for example,
has an enormous impact on the
functioning of the digestive tract
and adversely affects the health of
the microbiome.
And the rest...
You’re not drinking enough
Studies have found that people
who drink two 250ml glasses of
water 30 minutes before each
meal lose 5lb more weight, and
dehydration can lead you to eat
when what you really need is liquid.
You’re eating in front of the TV
Eating while distracted will cause
you to eat more as the signals to
your brain are interrupted.
You’re reliant on a fitness tracker
Research has shown that people
who wear trackers have a tendency
to overestimate calorie burn and
eat more when working out, which
can cause water retention and
consequently affect your weight.
You’re arguing with your partner
There is a strong link between a
person’s mood and what they eat,
and clashing couples are more
likely to overeat and burn fewer
calories after meals.
NATURAL HEALTH 71