Gut Health Problems - September 2017

authoritativecontentllc

In the eighth issue of Gut Health Problems, we have an overview of the vast benefits of probiotics, a checklist of foods rich in zinc, an intro to determining if you have fiber deficiency, and more. Intestinal discomfort, whether chronic or occasional, is something worth taking the time to prevent. And while we all have those foods that give us problems, you may actually be able to make a change that makes a bigger difference than you ever imagined.

A 5-PART GUIDE ON HAVING GOOD LEVELS OF PREBIOTICS

Issue 8 I September 2017

9 POINTERS TO REDUCE DEPRESSION BY

MAINTAINING A

HEALTHY GUT

A 6-PART GUIDE ON THE

BENEFITS OF

BONE BROTH

6 TIPS FOR GOOD

DIGESTIVE

HEALTH

AN 8-PART CHECKLIST ON THE

MOST COMMON

GMO FOODS

6 POINTERS TO BE A

PROBIOTIC PRO

8 ANSWERS TO YOUR QUESTIONS ON NATURAL PREBIOTICS AND DIETARY FIBER


CONTENTS

ISSUE 8

07

A 6-PART GUIDE ON

THE BENEFITS OF BONE

BROTH

23

AN 8-PART CHECKLIST

ON THE MOST COMMON

GMO FOODS

39

8 ANSWERS TO

YOUR QUESTIONS ON

NATURAL PREBIOTICS

AND DIETARY FIBER

48

A 5-PART GUIDE ON THE

HEALTH BENEFITS OF

PROBIOTICS

15

A 5-PART GUIDE ON

HAVING GOOD LEVELS

OF PREBIOTICS

31

7 AYURVEDIC TIPS FOR

HEALTHY DIGESTION

55

6 TIPS FOR GOOD

DIGESTIVE HEALTH


SEPT2017

63

A 4-PART CHECKLIST

TO SEE IF YOU ARE

GETTING ENOUGH

CALCIUM

69

5 TIPS TO IMPROVE YOUR

CHILD’S DIGESTION

83

9 POINTERS TO REDUCE

DEPRESSION BY

MAINTAINING A HEALTHY

GUT

101

A 6-PART GUIDE TO

DETERMINING IF YOU HAVE

FIBER DEFICIENCY

108

A 5-PART GUIDE TO USING

PROBIOTICS TO CURE SKIN

CONDITIONS

76

A 5-PART CHECKLIST OF

FOODS RICH IN ZINC

94

6 POINTERS TO BE A

PROBIOTIC PRO

116

A 5-PART

INTRODUCTION TO

ESSENTIAL OILS AND

DIGESTION


LETTER FROM THE EDITOR

Issue 8

SEPTEMBER 2017

Editor

Susan Barnes

Writer

Michael Hall

Head of Creatives

Nyvia Ross

Graphic Designer

Michael Juanson

Quality Assurance Editor

Nicole S. Ross

Junior Editor

Keeneth Ross

Digital Property

Managers

Maharlika Matutinao

Layla Anaya

Digital Property

Assistants

Krystine Sitjar

Warren Nietes

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please contact KJ Ross at

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cannot be copied or reproduced in any

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Magazine’s editors and publishers shall

not be held liable for any unsolicited

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published in this magazine are subject

to change by manufacturers, agency

and retailers.

Welcome to the eighth issue of Gut

Health Problems! Summer has just

about made way for fall and with

it, come different adventures. No

matter where your path may lead

you, our goal is to make sure that gut

troubles stay out of your way.

In the last issue, we talked about the

answers to plant-based, calcium rich

foods, ways to eat healthy without

feeling like you’re on a diet, foods

that fight stress, and more. You

learned reasons to eat probiotic

yogurt, iodine-rich foods, and the

health benefits of curcumin in

turmeric. In this release, we have

an overview of the vast benefits of

probiotics, a checklist of foods rich

in zinc, an intro to determining if you

have fiber deficiency, and more.

Intestinal discomfort, whether

chronic or occasional, is something

worth taking the time to prevent.

And while we all have those foods

that give us problems, you may

actually be able to make a change

that makes a bigger difference than

you ever imagined. Just reading a

few of our tips and guides could

set all of that in motion. Thanks for

reading, and don’t forget to have a

look at our next issue!

Regards,

Susan Barnes

SUSAN BARNES

Editor

Gut Health Problems Magazine

6

September 2017


A 6-PART GUIDE ON THE

BENEFITS OF BONE BROTH

by

Susan Barnes

Follow Us:

Read these 6 tips on the benefits of bone broth and avoid the discomfort of a

leaky gut.

Broth is an

ancient food

that traditional

cultures and

trained chefs

have been using for ages,

and it has recently regained

popularity and was even

called “trendy” on the

Today show. A true “what’s

old is new again” story that

our great grandmothers

would probably laugh

about, modern culture

is finally catching up to

what traditional cultures

have known for years: that

broth is an inexpensive

and versatile source of

nutrients. Years ago, many

families kept a pot of broth

simmering on the hearth.

Broth is easily and simply

made by boiling bones

(beef, chicken, fish, etc)

in water with an acid (like

vinegar) and optional

September 2017 7


If you think you might have fiber deficiency, then make sure you take the time to read these 6 signs that will

help you be certain - and turn it around.


CLICK HERE TO LEARN MORE

spices, vegetables and herbs. Broth can

boil for as little as 4 hours or up to 48 (or

more as traditional cultures did). There

are many recipes available, but in case you

need some convincing, this is a guide on

the reasons to consume broth regularly.

1

IT’S EASY TO GET BONE BROTH

One of the best ways to get bone

broth is to make it yourself. This is

the least expensive and most nutrient

dense way to get broth if you can

find quality (grass fed, organic) bones

locally. Emphasis is on the organic part!

2

BONE BROTH SUPPORTS

THE IMMUNE SYSTEM

Bone broth could actually be called

a “superfood” thanks to the high

concentration of minerals. The bone

marrow can help strengthen your

immune system, which of course, won’t

surprise your grandmother (who always

made chicken soup when you got sick!)

A Harvard study even showed that some

people with auto-immune disorders

experienced a relief of symptoms

when drinking bone broth, with some

achieving a complete remission.

If you can’t or just don’t want to make

broth, there are now some places that you

can order it online and have it shipped. Do

your research thoroughly and pick a broth

that ships locally and has top notch flavor.

If you don’t live in the US, try searching for

a similar service near you.

The glycine in bone broth has been shown

in several studies to help people sleep

better. Adequate sleep, as you probably

know, plays a huge role in the strength

of your immune system. Being able to

sleep comfortably also helps the body to

recover faster.

8

September 2017


3

BROTH VS BONE BROTH VS STOCK

Broth is typically made with meat and can contain a small amount of bones (think of

the bones in a fresh whole chicken). Broth is typically simmered for a short period of time (45

minutes to 2 hours). It is very light in flavor, thin in texture and rich in protein. Stock is typically

made with bones and can contain a small amount of meat, rich in minerals and gelatin.

Bone broths are typically simmered for a very long period of time (often in excess of

24 hours). This long cooking time helps to remove as many minerals and nutrients as

possible from the bones. At the end of cooking, so many minerals have leached from

the bones and into the broth that the bones crumble when pressed lightly between your

thumb and forefinger.

4

BONE BROTH HAVE

ESSENTIAL AMINO ACIDS

Broth is an excellent source of several

essential amino acids that are often difficult

to get from diet alone. One is proline, a

precursor for hydroxyproline, which the

body uses to make collagen. Proline helps

the body break down proteins and helps

improve skin elasticity and smoothness

(and avoiding wrinkles). It is often

recommended for its benefits to the heart,

including keeping arteries from stiffening.

Another is glycine, which is necessary for

DNA and RNA synthesis and digestive health.

It is used for the production of glutathione,

for blood sugar regulation and digestion

(through bile salt regulation). Glycine

also enhances muscle repair/growth by

increasing levels of creatine and regulating

Human Growth Hormone secretion from

the pituitary gland.

September 2017 9


5

SUPPORTS HAIR, SKIN, NAILS & JOINTS

Broth contains the collagen, which

supports hair, skin and nail health. It

also contains glucosamine, chondroitin

sulphates and other compounds that

support joint health. Bone broth provides

the amino acids needed for collagen

production. Collagen keeps the skin

smooth, firm and reduces wrinkles.

In a study on mice, one group was

exposed to sunlight (increasing time and

intensity) and another group was exposed

to sunlight (same way) but received

supplemental gelatin. Mice exposed to

the light without the gelatin had a 53%

average decrease in the collagen content

of their skin, compared to the mice that

received no ultraviolet light exposure

at all. Astonishingly, the mice that were

exposed to the light, but also fed gelatin

had no collagen decrease at all.

10

September 2017


6

HEAL AND SEAL YOUR GUT

A cup a day works miracles for leaky

gut syndrome but it’s also good for protecting

non-leaky guts. The gelatin in the bone

broth (found in the knuckles, feet, and other

joints) helps seal up holes in intestines. This

helps cure chronic diarrhea, constipation,

and even some food intolerances.

In a review with a nutritionist about leaky

gut syndrome, she said that all of her

patients drink bone broth and not only did

they see vast improvements in gut issues,

but she called it “magic.” Diets that were

developed to help address digestive issues

and/or autoimmunity - FODMAP, GAPS,

Specific Carbohydrate, and Autoimmune

Protocol - all include the use of bone broth.

So if you were wondering if bone broth

can heal your leaky gut, the answer is yes!

If you’re wondering how to use the broth,

there are a variety of great ways. Some

of these include as a base for soups

and stews, in a mug by itself as a warm

drink, and as a base for gravy and sauce.

You could also use it to cook veggies in

for extra nutrients, or even dehydrate

to make your own bouillon powder.

Overall, the benefits of bone broth are

easy to see. From stronger bones, immune

support, healing your gut and looking

younger, there’s a lot to love. Many people

are swearing by the new trend, which

actually isn’t so new after all.

September 2017 11


A 5-PART GUIDE ON HAVING

GOOD LEVELS OF PREBIOTICS

by

Michael Hall

Follow Us:

Read these 5 tips on having good levels of prebiotics. Don’t go wasting your

money on prebiotic enhanced foods!

Probiotics are the natural,

beneficial bacteria that

comprise the indigenous

flora of the digestive tract.

Microbiologists have identified

300-400 different strains of “good”

bacteria lining the gut, which as a group

work to prevent invasion by pathogens,

stimulate the immune system, sustain

integrity of the gut and provide a means of

nourishment by synthesizing absorption

of various amino acids, vitamins and

minerals that are the building blocks of

our bodies. The literal interpretation of

the word probiotic is “for-life,” which

serves as a beautiful translation in a

world that is all too commonly about

sterilizing, containing and squandering

flora indiscriminately through antibiotics,

heating, refining and processing foods,

adding artificial “enhancements” to

water and toxic chemical exposure.

Prebiotics are indigestible dietary fibers

that probiotic bacteria use as a source of

fuel to flourish, grow and proliferate. Made

up of non-living organic matter, prebiotics

are basically the main food source that

nourishes the beneficial bacteria lining

your gut. An integral piece of gut health,

September 2017 15


Check out these 5 tips on foods that are rich in Zinc and avoid the frustration of being sick due

to Zinc deficiency.


CLICK HERE TO READ MORE.

the discovery of prebiotics and supporting

theories is relatively recent, with the term

first being defined in 1995. Since that

time, numerous studies have shown that

maintaining adequate prebiotic intake

has many potential benefits that include

maximizing dietary mineral absorption,

improving bowel movement regularity,

enhancing control of appetite and weight,

increasing immune factors, and more.

1

PREBIOTICS IN INSOLUBLE

AND SOLUBLE FIBER

Unlike probiotics, which are living

organisms, prebiotics are food ingredients.

Prebiotic compounds can be found in

certain food items that are rich in dietary

fiber. Usually when we think about fiber,

images of dense bran muffins and spoonfuls

of powdery fiber supplements swirled into

a glass of orange juice, come to mind. This

trendy type of fiber is found in whole grains,

vegetables, coconut flour and supplements

galore, is widely acknowledged for its

constipation-preventing characteristics.

Because such insoluble fiber does not

dissolve in water, it passes through the

gastrointestinal tract relatively intact.

Thus, it can be helpful in promoting the

regularity of bowel movements by retaining

water and encouraging the passage of

food and waste through the GI system.

16

September 2017


Soluble fibers are a lesser-discussed food group whose unique composition allows them

to be broken down and fermented in the colon. Oftentimes this fermentation process

results in the creation of a gel-like substance that lubricates the gastrointestinal tract

and slows digestion to allow for maximum mineral absorption. Soluble fibers also contain

special prebiotic compounds- the ingredients that the probiotic bacteria in the colon use

as “food” or fuel. These specific substances are released when soluble fibers are broken

down due to destructive conventional agricultural processes and a changed natural

environment, viable sources of prebiotics are somewhat limited in the modern diet.

2

GET A BOOST FROM

PREBIOTIC SUPPLEMENTS

Studies have shown that Americans have a

very low average prebiotic intake, with 70%

of daily values coming from questionable

wheat-based sources, and 25% from

onions. Keep in mind that cooking foods

appears to reduce existing prebiotic

content by 25-75%, so consuming the

above foods in a raw state is the superior

way to enjoy them as far as prebiotics go.

If you are unsure about constantly smelling

of raw onion and garlic however, or simply

don’t get enough of these foods in your

diet, another beneficial way to ensure

you are obtaining a balanced amounts of

prebiotics is to take a combination pre/

probiotic supplement- more fancily known

as a synbiotic. Supplements like Prescript

Assist have been found to be particularly

helpful in fortifying the microflora of the

gut. In particular, Prescript Assist, with

29 different strains of beneficial bacteria

coupled with a nourishing prebiotic base,

is designed to be highly stable and viability

is conveniently maintained without a need

for refrigeration.

September 2017 17


3

PREBIOTICS IMPROVE

SYSTEM FUNCTION

Prebiotics can be especially beneficial to

people with diabetes, slowing the absorption

of nutrients in the digestive track and thus

preventing the spike in insulin secretion from

the pancreas. This keeps blood sugar on a

more even keel. Better gut function has been

linked to a stronger immune system. Since

prebiotics act as a virtual broom, 6-waysprebiotics-improve-your-health

sweeping

out the colon periodically, they help to

strengthen the gut and increase immunity.

New research is being done every day on the

advantages of prebiotics. Other suspected,

though still unproven, benefits include

increased magnesium absorption, a reduced

risk of colon carcinogenesis, and a decrease in

triglycerides - the fat in the bloodstream that

helps the body produce energy. Increasing

prebiotics can decrease the incidence of

diarrhea, gastroenteritis and colitis by helping

to normalize bowel function.

4

COLON PH AND

CANCER PREVENTION

The two most well understood friendly

bacteria that colonize the human body are

bifidobacteria and lactobacilli. These two

types of microbiota produce lactic acid

which protects the colon by decreasing

pH. A lower pH in the colon reduces

colon cancer risk by inhibiting pro-cancer

enzymes. Lactic acid bacteria also produce

short-chain fatty acids such as butyrate.

Prebiotics help to prevent against cancer

cell formation by improving digestion and

the environment of the gut microflora.

Additionally, they reduce the colon pH and

increase the production of the short chain

fatty acid butyrate. When bifidobacteria

eat inulin in the gut, they produce three

short-chain fatty acids that are believed to

fight certain types of cancer. Also, when

the gut flora produce butyric acid, they

can kill human color adenoma cells, which

are very close relatives of cancer cells.

18

September 2017


5

FOODS HIGH IN PREBIOTICS

Foods high in insoluble fiber, or fiber

that’s not broken down during digestion,

provide a large dose of prebiotics. These

food sources include but are not limited

to: chicory root, Jerusalem artichokes,

garlic, onions, leeks, and bananas.

Other foods contain trace amounts

of prebiotics, such as bran, honey,

soybeans and other fruits and vegetables.

Wine actually includes a small amount

of prebiotics as well as probiotics. But

eating a well-balanced diet high in fresh

foods is really the best way to ensure

that you’re getting enough prebiotics.

Just remember, your mom was right:

you can’t go wrong with roughage.

Currently, no recommended level of

intake for prebiotics has been established.

However, the International Scientific

Association for Probiotics and Prebiotics

has documented a prebiotic effect by

consuming 5 to 8 grams of FOS or GOS

per day. The typical Western diet provides

about 1 to 4 grams per day, so there

is room for including more prebiotics.

Intake higher than 10 grams per day,

however, may cause side effects such

as bloating and increased flatulence.

To reap the benefits shown above, you don’t

need to buy prebiotics-enhanced foods. You

may simply increase your intake of foods

rich in calcium and Vitamin D to increase

calcium absorption, consume foods with

added probiotics to increase the count of

beneficial bacteria in your gut, or simply

increase fiber and fluids in your diet to

alleviate constipation. Before you rush out

to the stores to buy prebiotics-enhanced

foods, you may want to try eating more

foods that are naturally rich in prebiotics,

such as onions, bananas, and asparagus,

which also offer other health benefits.

September 2017 19


AN 8-PART CHECKLIST ON THE

MOST COMMON

GMO FOODS

by

Susan Barnes

Follow Us:

The next time you do your groceries, make sure to read the label if what you

are buying is genetically modified or not. Here’s a checklist to get started.

GMO foods refer

to crops and

foodstuffs that

have been

genetically

modified typically to

protect them from pests or

disease, to boost nutrient

value, or to improve size

and taste. These altered

foods are typically cheaper

to grow and manufacture,

as they often require

smaller quantities of energy

and water to process,

but boost larger yields.

Across America, GMO foods

can be found everywhere

and in basically everything

we consume. Pretty much

every stage of the food

production process from

crop growth to processing to

animal feeding. Any of these

popular foods on your table

have likely been genetically

modified in some form.

September 2017 23


Read these 5 tips on how to improve your child’s digestion and avoid the frustration of digestive problems.


CLICK HERE TO LEARN MORE

1 CORN

Let’s begin with one of the most

obvious. According to researchers at

Michigan State University, GMO corn takes

up roughly 80-percent of the American

corn market. This is all thanks to the big

conglomerate biotech seed companies

(i.e., DuePont/Pioneer, Monsanto, Hi-

Bred, Dow, AgroSciences, and Syngenta).

There have been numerous criticisms in

using GMO foods. The most common of

these issues relate how consuming GMO

foods negatively affect human health.

In fact, several studies out of Norway,

Hungary, Austria, Ireland, Turkey, and

Australia all blame GMO corn used for

human eating and in animal feed for

raising obesity rates (especially in children)

as well as a slough of organ disorders,

such as heart disease and type II diabetes.

2

SUGAR BEETS

According to non-profit organization,

Green American, almost 60-percent of

American sugar originates from genetically

modified sugar beets. This is attributed

to a herbicide sprayed to protect plants

from agricultural pests and weeds. Aside

from ensuring that weeds and insects

do not destroy the crop, the herbicide

is also used to speed up plant growth.

The Sugar Beets are used in numerous food

items. This cash crop is turned into sugar.

This means that sugars added to processed

snack foods, soups, canned sauces, cereals,

and breads contain genetic modifications.

24

September 2017


3 POTATOES

When it comes to genetic modifications, potatoes are one food being

targeted by farmers and leading health organizations alike. There seems to be

a wide range of application for the Potato. Agricultural scientists have research

underway to engineer disease-resistant potatoes (i.e., to Phytophthora infestans).

Included in this research are tadders that are easier to process in non-consumables (i.e.,

glue and lubricants). Potatoes are also being researched on how it can aid in preventing

certain diseases. The World Health Organization scientists are working to infuse potatoes

with a cholera vaccine-like to eventually distribute and market to at risk countries.

4

ZUCCHINI & YELLOW SQUASH

Yellow squash and zucchini are two

vegetables that are particularly prone to

insects. It is for this reason that scientists

hatched a toxic protein to protect them from

vermin and disease. Obviously, for those

people who eat these vegetables, the toxic

protein found its way to the human body.

Blood samples were taken from human

participants in a study published by the

Food & Environment Reporting Network.

The study showed traces of insecticide

excreted. So even though GMO numbers

from these crops are low right now,

chances are they will flourish in the future.

5

CANOLA OIL

Although many oils come into

our kitchens genetically modified,

canola oil is a big culprit. Most, if not all

Canola Oil is genetically modified. This

is because rapeseed oil (the primary

oil used in canola) was approved for

chemical alterations back in 1996.

Just how wide spread is the genetically

modified Canola oil? You will be surprised

just how wide spread genetically modified

Canola Oil is. Currently, the US National

Center for Food and Agriculture estimates

that up to 90-percent of America’s canola

crops have been genetically modified.

September 2017 25


6 SOY

Like corn, researchers at Michigan

State University confirm that over

70-percent of US soybean crops enter

the market genetically modified. The

modifications are made to protect the

crops from RoundUp. This is a popular

herbicide used to banish weeds.

If you think about it, so many of the foods

people consume contains soy in one form

or another. Consider this for a moment,

soybeans are used in a wide variety of

products, from sauces to snack foods. The

chemical residue that sticks with soybeans

through harvesting, manufacturing, and

packaging is scary stuff!

7 TOMATOES

Considering that the very first

genetically modified vegetable to

hit the US market was the Flavr Savr

tomato, cultivated in California, in

1994, tomatoes have been under the

microscope of genetic engineering. The

first altered tomatoes were injected with

modified genes engineered to resist

antibiotics. This is to help them grow

larger, longer, and more resilient against

pests, disease, and long transportation.

The current genetically engineered

tomatoes lack the antibiotic resistant

genes. To remedy this however, Israeli

scientists merged a tomato with a lemon

26

September 2017


in 2007. This resulted into the very

first bio-engineered lemato, a longerlasting,

mild, fruity-smelling version of

the tomato.

8 MILK

When the topic of growth hormones

is brought up, milk is often the first

consumer product scrutinized. This is not

surprising given the volume of milk that is

infused with growth hormones. Estimates

claim that one fifth of all US dairy cows

are injected with rBGH (recombinant

bovine growth hormone) to boost

weight, growth, and milk production.

From milk to butter to cheese, it’s frightening

how much growth hormones spread out to

our daily diet. What’s scarier is that cow’s

milk infused with growth hormones has been

banned from several countries. Canada, Japan,

Australia, and New Zealand have all banned

this product due to transference into milk

products and humans who consume them.

The next time you do your groceries, make

sure to read the label if what you are buying

is genetically modified or not. The best way is

to look for organic and non GMO labels. Use

this checklist to help you pick the smarter

and healthier choice.

September 2017 27


7 AYURVEDIC TIPS FOR

HEALTHY DIGESTION

by

Michael Hall

Follow Us:

Ayurveda may be just the answer to your gut health problems. Here are 7

ayuvedic tips for healthy digestion.

Do you suffer from everyday

digestion problems: gas,

bloating, stomach discomfort,

occasional constipation,

occasional heartburn, or

fatigue after eating? A simple solution to

these common complaints is to consider

not only what we eat but how we eat.

1

STOP MULTITASKING MEALS

We’ve all seen, or maybe even

been, the person multitasking our

meal. In the rush of everyday life,

multitasking has been the byword to

get things done efficiently. However,

we tend to bring this prized skill even

during meal times. Eating lunch while

driving through traffic or catching a bite

to eat at our desk because we could not

take the time to have a proper lunch.

Our bodies need an uplifting and settled

environment in order to process and

absorb the nutrients from our meals.

Eating meals should be an enjoyable event

and eating in a proper setting makes it

more relaxing. If that is not available,

then we should at least be sitting down to

eat not standing, walking, or driving our

way through a meal!

September 2017 31


2

ENJOY THE ACT OF EATING

The act of eating is life-giving.

The process of eating, according

to Ayurveda, is important for the

development of consciousness as well

as our physical health. The adage, you

are what you eat, holds true here.

When we sit down to eat, our stomach is

in a relaxed posture and our awareness

is on the taste, texture, and smell of the

food. You’ll become more aware of the

food that you are eating and be more

appreciative of the falvorful details. This

will greatly improve our digestion.

The next time you do your groceries, make sure to read the label if what you are buying is genetically

modified or not. Here’s a checklist to get started.


3

CLICK HERE TO READ MORE.

STIMULATE THE DIGESTIVE FIRE

Improve digestion by stimulating the agni, or digestive fire, before we begin

eating. Weak digestive agni may result in fatigue after eating, so Ayurveda recommends

eating a one-inch piece of fresh ginger with a few drops of lemon juice and a few

pinches of salt before a full meal. This starts to activate the salivary glands, producing

the necessary enzymes so that nutrients from food are easily absorbed by our

body. Maintain healthy, strong digestion by adding ginger as a herbal supplement.

Balancing the digestive fire is key in Ayurveda. If the flame is very low, it will take a long

time to cook the food. In the same way, if the fire is too big, it can burn the food. If we

put a huge log on a low fire, it will extinguish it. Our digestive fire should be balanced so

that we can digest our meals efficiently and smoothly.

32

September 2017


4

AVOID COLD DRINKS AND FOODS

This is like pouring cold water on

burning logs. Iced water, normally served at

restaurants, extinguishes the digestive fire.

Even juice or milk right out of the refrigerator

is too cold for digestion. Juice should be taken

at room temperature and water without ice.

Once you get into this habit of drinking

beverages at room temperature, you will

notice a dramatic improvement in your

digestion and the way your body feels

while eating and after the meal. Cold

drinks and foods mixed with warm, cooked

foods can cause stomach cramps, bloating

and general discomfort in the stomach

area. If you have pitta imbalance, you can

take cool drinks in between meals. Cold

or frozen foods are not recommended for

pitta either because, even though they

may temporarily cool down the heat, the

Agni is still being overstimulated and the

imbalance will continue.

5

EAT MEALS ALIGNED

WITH NATURE’S RHYTHM

Have you ever gone out for a late dinner

and found that it was a strain to wake up

the next morning, or that it was difficult

to be efficient during the following

day? These are often the side effects

of improperly digested food. The best

way to avoid these problems is to follow

nature’s rhythm of suitable times to eat.

When the sun is strongest, between 12

and 2 p.m., is when the digestive fire is

also strongest. Agni is associated with

the sun, and we know through Ayurveda

that our mind and body are connected

to the environment in which we live.

Lunch should be the largest meal of the

day, since that is the time the digestive

agni is working at its maximum potency.

As the sun goes down, so does our agni.

Dinner should be lighter than lunch, and

should ideally be eaten before 8:00 p.m..

September 2017 33


Late-night meals interfere with sleep, and after 10:00 p.m. the body is working to burn

off toxins and continue to digest food from the day. If you eat after 10:00 p.m., the food

may cause toxins to accumulate in the system, and as a result the next day you wake up

tired. If you are not able to wake up fresh and clear, then it is important to analyze the

quantity of food and the time of night you are eating dinner.

6

DRINK LASSI (YOGURT

FOR DIGESTION)

Drink a fresh yogurt Lassi either during or

after the meal. This drink consists of 1 cup

fresh homemade yogurt, 1 cup of purified

room-temperature water and sugar to

taste. Blend it for one minute in the

blender. Yogurt is one of the best remedies

and helps in improving digestive health.

Lassi is light and contains necessary

bacteria that lubricate the intestines to

help digestion go smoothly. Lassi helps

reduce gas and bloating. It also tastes

delicious and can make a meal more

satisfying and nutritious.

34

September 2017


7

TRIPHALA FOR DIGESTION

Triphala is a powerful formulation

(combination of 3 herbs: amalaki, bibhitaki

and haritaki) that detoxifies the colon and

aids in gentle elimination while increasing

absorption of nutrients. For most people,

Triphala is a mild laxative, and for that

reason it is excellent for clearing toxins

from the digestive system. In moderate

doses it is gentle, and detoxifies the

body slowly. Because it is slow, you can

take Triphala for longer periods of time,

and then it has a deeply purifying effect.

Take one to three tablets (or equivalent

spoons of powder) with water, one hour

before bedtime. Recommendations for

creating balanced digestion may vary,

depending on your specific dosha balance.

For example, stomach acidity may require

different Ayurvedic recommendations than

for occasional bloating or sluggish digestion.

As mentioned in the beginning of this

article, how we eat is as important on what

we eat. You might not get the full benefit

of the healthy food that you are eating if

you are not eating it in the right way. Use

the tips mentioned to eat your way to a

healthier and more relaxed you.

September 2017 35


8 ANSWERS TO YOUR QUESTIONS ON

NATURAL PREBIOTICS

AND DIETARY FIBER

by

Susan Barnes

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Our 8 tips for using natural prebiotics and dietary fibers will set you on the

path to gut health success.

prebiotic is

A

an edible but

indigestible

carbohydrate

that stimulates

the growth and activity

of beneficial bacteria

like bifidobacteria and

lactobacilli in the colon.

Increasing evidence

suggest that a balanced

intestinal microbiota

plays a key role in the

maintenance of good

health by keeping harmful

pathogens in check.

Dietary fiber can be

defined as the edible parts

of plants or analogous

carbohydrates that are

resistant to digestion

and absorption in the

human small intestine

with complete or partial

fermentation in the large

intestine. Sound familiar?

Dietary fiber plays a

September 2017 39


vital role in the gut including bulking/laxation and hastening ‘transit’ through the

gut (ie. roughage), stimulating the selective growth of certain beneficial gut bacteria

(ie. prebiotic), and slowing the rate of absorption from the small intestine (eg. lower

the glycemic and insulinemic response). Here are answers to some frequently asked

questions about both dietary fiber and natural prebiotics.

These 9 pointers will help you to avoid depression caused by a poor diet. That’s right, it can happen to

anyone.


CLICK HERE TO LEARN MORE

1

WHAT ARE THE CHARACTERISTICS

OF A PREBIOTIC?

A prebiotic has three main characteristics.

It is a source of food for one or more

strains of beneficial bacteria. It must

remain undigested until it reaches the large

bowel. And lastly, it modifies the colonic

microbiota in such a way that contributes

to the health and well-being of the host.

Unlike probiotics in which beneficial strains

are introduced into the gut, the aim of

taking prebiotics is to promote the growth

of good bacteria that are already in the

gut by increasing their food supply. Hence,

taking probiotics, either through fermented

foods or supplements, does not negate the

effects of prebiotics, and may in fact be

complementary. Read on for a list of foods

that are naturally high in prebiotics.

2

WHAT ARE SOME FOODS THAT ARE

NATURALLY HIGH IN PREBIOTICS?

Dietary fibers classified as having

high prebiotic effects includes inulin,

fructo-oligosaccharides (fructans , FOS)

and galacto-oligosaccharides (GOS).

Vegetables include Jerusalem artichokes,

chicory, garlic, onion, leek, shallots,

spring onion, asparagus, beetroot, and

more. For fruits, try custard apples,

nectarines, white peaches, persimmon,

tamarillo, watermelon, and rambutan.

Nuts and seeds include cashews, pistachio

nuts. Chickpeas, lentils, red kidney beans,

baked beans, and soybeans are excellent

legumes. Dont forget bread, cereals

and snacks either: barley, rye bread, rye

crackers, pasta, gnocchi, couscous, wheat

bran, wheat bread, and oats.

40

September 2017


3

IS MILK A PREBIOTIC?

Mother’s milk is most likely the first

prebiotic you have ever taken when you

first stepped into this world. Besides being

rich in lactose, human milk also contains

non-digestible oligosaccharides which are

favored by bifidobacteria and lactobacilli.

More than just a source of food, studies

found that babies who were given breast

milk were fitter than those who were

formula-fed. They suffered less colds and

were less prone to allergic diseases. One of

the reasons, researchers believed, is due

to a richer gut microflora supported by the

oligosaccharide content in mother’s milk.

But if for some reasons you cannot breast

feed your baby, all is not lost. While it is

still not possible to replicate breast milk,

we can reproduce the prebiotic effects

of human milk oligosaccharides using

galacto-oligosaccharides (GOS) or other

prebiotics. GOS are compounds produced

through the enzymatic conversion of

lactose from cow’s milk.

4

WHAT IS THE MOST THOROUGHLY

STUDIED PREBIOTIC?

Among all the prebiotics, inulin is perhaps

the most widely known and studied. In

several in vitro and human studies, inulin

appeared to have the most impact on the

growth of bifidobacteria, multiplying their

populations in as short as seven days of

consumption. In some studies, populations

of invasive microbes were also reduced.

September 2017 41


Inulins refer to a group of polysaccharides

made up of fructose that cannot be

digested by humans. It is found in many

plants and fruits such as Jerusalem

artichoke, chicory root, garlic, yacon,

jicama, leek, onion, asparagus, burdock

and banana, though the amount in most

of them is believed to be too low to exert

any significant positive effects. A dose of

about five to eight grams of inulin per day

should be enough to favorably change the

composition of the gut microbiota.

5

IS THERE A COMMON PREBIOTIC THAT

MOST PEOPLE DON’T KNOW OF?

If you have ever seen a doctor for

constipation or hemorrhoid, you are

probably familiar with lactulose. It

is a thick, sweet syrupy liquid that

helps to increase the water content

and volume of the stools so that they

become easier to pass. Unbeknown to

many of us, lactulose is also a prebiotic.

It contains a type of non-digestible sugar

called galactofructose that boosts the

growth of probiotic bacteria, which in

turn helps to reduce the populations of

pathogenic species (source). A dosage of 3 g

per day for 2 weeks appears to be effective

in bringing about a favorable change in the

composition of gut microbiota according to

a small study. Like inulin and GOS, lactulose

also appears to improve the absorption of

calcium and magnesium in a double-blind

study involving 24 male volunteers.

42

September 2017


6

ARE THERE DRAWBACKS TO CONSUMING PREBIOTICS AND DIETARY FIBERS?

Over-consumption of inulin could cause gas and bloating, especially

among sensitive individuals. So it is important to monitor your physiological

responses to look out for symptoms of overdose. Before you start gulping down

buckets of lactulose, do note that excessive intake of the synthetic sugar solution

can cause the same, in addition to abdominal pain, diarrhea, and bad gas.

Some foods such as legumes produce excessive wind. The wind is the result of excessive

gas produced through the action of the gut microflora. This often happens when people

change from a low fiber diet to include very high fiber foods such as legumes. We

recommend you introduce these high fiber foods very gradually over 7 days. This will

give your gut and gut bacteria time to adapt to the greater quantity of fiber arriving in

the large bowel. You should have less problems with excessive ‘wind’.

7

HOW DO I INCREASE MY DIETARY FIBER INTAKE?

It is recommended that women and men consume at least 25g and 30g of fiber per day,

respectively. Despite these recommendations, many people (Americans especially) do not

eat enough fiber. There are many strategies that can help you to increase your fiber intake.

Eat a high-fiber breakfast cereal. Snack on fruit, nuts, and seeds. Eat fruit and vegetable

skins, don’t peel them. Eat legume or lentil based dishes a few nights a week, for

example felafels, chickpea salad, dhal or lentil soup. Read food labels and choose

foods that are higher in fiber.

September 2017 43


8

WHAT IS PECTIN?

Pectin - a soluble fiber found in

fruits and vegetables - is better known

as a gelling agent in jams and jellies than

as a prebiotic. But do you know that

pectin actually packs a number of healthpromoting

benefits, including some gutcleaning

prebiotic goodness? In a study

which appeared in BMC Microbiology,

rats that ate a diet high in apple pectin

had reduced levels of pathogenic

bacteria but higher amounts of friendly

bacteria than rodents that fed on whole

apples, apple juice, puree or pomace.

Kiwifruit pectin also displayed prebiotic

potential in an in vitro study which found

that the pectin helped Lactobacillus

rhamnosus adhere better to intestinal

cells than inulin, while reducing the

adhesion of undesirable bacterium

Salmonella typhimurium, the nasty

microorganism behind a number of

multistate outbreaks in the US. But

pectin is more than just a prebiotic.

Researchers have long known that pectin

can help to lower blood cholesterol

levels, particularly very-low-density

lipoprotein cholesterol (VLDL) particles

which gets converted into low-density

lipoprotein (‘bad’ cholesterol) in the blood.

Gut health is much more than just the

small intestine. It’s almost as if there’s an

entirely different digestive system playing

out in the colon. The human colon may

not be as robust and expansive as the

gorilla colon, but it has the potential to

do some damn fine work all the same -

provided it gets the prebiotic fuel it needs.

Supplementation seems pretty safe all

around, especially in the context of a

probiotic-rich diet. Eating a variety of

fresh vegetables (leafy greens like kale,

chard, and spinach, as well as broccoli,

cauliflower, and any other vegetable that

contains soluble fiber) will get you plenty

of soluble, prebiotic fiber in all its forms

and is definitely safe. Hopefully this

answers many of your questions about

prebiotics and dietary fiber.

44

September 2017


A 5-PART GUIDE ON THE

HEALTH BENEFITS OF PROBIOTICS

by

Michael Hall

Follow Us:

If you’re looking for info on the health benefits of probiotics, then these 5 tips

will help you get up to speed and escape an unbalanced gut.

Broken down, the word

probiotic means “for life”

or “promoting life.” While it

sounds good, you still may

wonder: are probiotics just

another New Age gimmick, or is there

some science behind the health benefits?

Probiotics are live microorganisms that

can be consumed through fermented

foods or supplements. More and more

studies show that the balance or imbalance

of bacteria in your digestive system is

linked to overall health and disease.

Probiotics promote a healthy balance

of gut bacteria and have been linked to

a wide range of health benefits. These

include benefits for weight loss, digestive

health, immune function and more. This

is an overview of the key health benefits

linked to probiotics.

1

PROBIOTICS MAY REDUCE THE SEVERITY

OF CERTAIN ALLERGIES AND ECZEMA

Certain probiotic strains may reduce the

severity of eczema in children and infants.

One study found eczema symptoms

48

September 2017


If you’re looking for info on how to search for the right probiotic for you, then these 5 tips will help

you get up to speed and avoid skin conditions.


CLICK HERE TO READ MORE.

improved for infants fed probioticsupplemented

milk, compared to infants

fed milk without probiotics. Another

study followed children of women who

took probiotics during pregnancy. Those

children had an 83% lower risk of developing

eczema in the first two years of life.

However, the link between probiotics and

reduced eczema severity is still weak and

more research needs to be done. Some

probiotics may also reduce inflammatory

responses in people with milk or dairy

allergies. However, the evidence is weak

and further studies are needed.

2

PROBIOTICS MAY HELP YOU LOSE

WEIGHT AND BELLY FAT

Probiotics may help with weight

loss through a number of different

mechanisms. For example, some probiotics

prevent the absorption of dietary fat in the

intestine. The fat is then excreted through

feces rather than stored in the body.

Probiotics may also help you feel fuller

for longer, burn more calories and store

less fat. This is partly caused by increasing

levels of certain hormones, such as GLP-1.

They may also help with weight loss

directly. In one study, dieting women

September 2017 49


who took Lactobacillus rhamnosus for 3

months lost 50% more weight than women

who didn’t take a probiotic. Another study

of 210 people found that taking even low

doses of Lactobacillus gasseri for 12 weeks

resulted in an 8.5% reduction of belly fat.

3

PROBIOTICS CAN HELP PREVENT

AND TREAT DIARRHEA

Probiotics are widely known for their

ability to prevent diarrhea or reduce

its severity. Diarrhea is a common side

effect of taking antibiotics. It occurs

because antibiotics can negatively affect

the balance of good and bad bacteria

in the gut. Several studies suggest

probiotic use is associated with a reduced

risk of antibiotic-associated diarrhea.

In one study, researchers found that

taking probiotics reduced antibioticassociated

diarrhea by 42%. Probiotics

can also help with other forms of diarrhea

not associated with antibiotics. A large

review of 35 studies found certain strains

of probiotics can reduce the duration

of infectious diarrhea by an average of

25 hours. Probiotics reduced the risk

of travelers’ diarrhea by 8%. They also

lowered the risk of diarrhea from other

causes by 57% in children and 26%

in adults.

4

CERTAIN PROBIOTIC STRAINS CAN HELP KEEP YOUR HEART HEALTHY

Probiotics may help keep your heart healthy by lowering LDL (“bad”) cholesterol and

blood pressure. Certain lactic acid-producing bacteria may reduce cholesterol by breaking

down bile in the gut. Bile, a naturally occurring fluid mostly made of cholesterol, helps digestion.

By breaking down bile, probiotics can prevent it from being reabsorbed in the gut, where

it can enter the blood as cholesterol. A review of 5 studies found that eating a probiotic

yogurt for 2-8 weeks reduced total cholesterol by 4% and LDL cholesterol by 5%. Another

study conducted over 6 months found no changes in total or LDL cholesterol. However,

the researchers did find a small increase in HDL (“good”) cholesterol.

50

September 2017


5

PROBIOTICS HELP BALANCE THE FRIENDLY BACTERIA IN YOUR DIGESTIVE SYSTEM

Probiotics include “good” bacteria. (These are live microorganisms that can

provide health benefits when consumed). These benefits are thought to result

from the ability of probiotics to restore the natural balance of gut bacteria. An

imbalance means there are too many bad bacteria and not enough good bacteria.

It can happen due to illness, medication such as antibiotics, poor diet and more.

Consequences can include digestive issues, allergies, mental health problems,

obesity and more. Probiotics are usually found in fermented foods or taken

as supplements. What’s more, they appear to be safe for most people.

If you want to experience any of the health benefits discussed above, it’s important

that you consume adequate amounts. Most of the studies showing benefits used

dosages of 1 billion to 100 billion live organisms or colony-forming units (CFU) per

day. You can get probiotics from a variety of foods or supplements. Live probiotic

cultures are often found in fermented dairy products such as yogurts and milk drinks.

Fermented foods like pickled vegetables, tempeh, miso, kefir, kimchi, sauerkraut and

soy products may also contain some lactic acid bacteria. You can also take probiotics

as tablets, capsules and powders that contain the bacteria in dried form. However, be

aware that some probiotics can be destroyed by stomach acid before they even reach

the gut—meaning that you get none of the intended benefits.

September 2017 51


54

September 2017


6 TIPS FOR

GOOD DIGESTIVE

HEALTH

by

Susan Barnes

Follow Us:

If you’d like to avoid the common signs of a poor digestive system then make

sure you take the time to read these 6 tips on how to have a healthy gut.

How you eat can

affect the way

you feel, too. A

healthy digestive

system begins

with a good diet. Eat the

right stuff and you improve

digestion. Eat badly and you

feel like a human garbage can.

Gas, stomachaches, constipation

and diarrhea are common signs

that your digestive system is

off-kilter. But did you know that

brittle hair and low energy can

also point to tummy troubles?

Here’s how to keep your

digestive system working well.

1

BE CONSCIOUS OF HOW

YOU TREAT YOUR BODY

Help your body naturally.

Overeating or drinking is

easy to do, but it can cause

stomach distress. Check out

local natural product retailers,

which offer homoeopathic

medicines like Nux vomica

September 2017 55


Read these 6 tips on how to become a probiotic pro and avoid getting shortchanged by products that deprive

you of the probiotics your body needs.


CLICK HERE TO LEARN MORE

to relieve nausea, heartburn, acid

indigestion or fullness associated with

overindulgence of food or drink. While

these uses have not been evaluated

by the Food and Drug Administration

for efficacy, Nux vomica is one of the

most popular homeopathic medicines.

Nut vomica is also easy to take. The pellets

are quickly absorbed under the tongue

without water, as opposed to being

absorbed through the stomach, which

may not be functioning at its peak. As a

homeopathic medicine, it has no known

side effects such as constipation, diarrhea,

gas or drowsiness.

2

EAT MINDFULLY

Eating in a hurry is a major

no-no for good gut health. Rushing

through meals makes you more likely

to overeat, since it takes the brain

about 20 minutes to recognize when

you’re full. Plus, eating quickly can

cause gas, acid indigestion and bloating.

You should also pack healthy snacks. When

traveling, people tend to grab unhealthy

foods for convenience. Pack nutritious

foods like carrots, apples, almonds

and frozen yogurt to keep the body

strong. Foods like yogurt, which contain

probiotics, not only address digestive

56

September 2017


issues, but are said to help stave off colds.

One study found that those who took a

probiotic supplement with Lactobacillus

rhamnosus, a type of healthy probiotic

bacteria, recovered earlier and reported

less severe symptoms.

3

RETHINK YOUR SLEEP SCHEDULE

Maintain a sleep routine. Get an

adequate night’s rest of at least eight

hours nightly. Your body and gut like

predictability. Plus, staying up late

could make you more likely to visit the

fridge and eat that piece of chocolate

cake that’ll lead to an upset stomach.

Sleeping on your stomach can reduce

snoring and diminish sleep apnea, but it is

also taxing for your back and neck. That

can lead to poor sleep and to discomfort

throughout your day. If you’re pregnant

you should be especially careful about

your sleeping position and avoid sleeping

on your stomach if you can.

4

REMOVE STRESS FROM YOUR LIFE

You may have noticed you’re more prone to colds and upset stomach when

you’re stressed. Stress tends to slow the digestive process. What’s more, 70 percent

of the immune system lies in the digestive system. That’s the brain and the gut in

communication. This goes the other way, too. Changes in our gut microbiota and changes

in our intestinal permeability can affect our mental state, causing depression and anxiety.

Chronic stress leads to negative changes in the gut, while relaxation promotes gut

health. Unfortunately, stress is sometimes unavoidable, but there are things you can do

to relieve it. Take some “me time.” Maintaining an exercise routine and practicing deep

breathing relaxation techniques can do wonders for mental and digestive health, and

help alleviate stress’ negative effects on the digestive system, such as gas, acid reflux

and stomach cramps.

September 2017 57


5

START EATING YOGURT

The bacterial organisms in the

digestive tract about 100 million of them

(10 times the number of human cells),

collectively called the microbiome are

akin to a fully functioning organ, and

can have a positive or negative effect on

human health. At a U.S. National Institutes

of Health (NIH) conference entitled “The

Human Microbiome: Implications for

Nutrition and Clinical Practice,” held in

March in Bethesda, Md., Cindy Davis of

the Office of Dietary Supplements at the

National Institutes of Health, shared

some of the findings. “The microbiome is

influenced by several dietary components,”

she said. One of which is yogurt.

Yogurt contains a class of bacteria called

probiotics that “remain alive during

processing and shelf life, survive digestion

and then cause health benefits,” said

Jo Ann Hattner, a registered dietitian,

consultant at the Stanford University

School of Medicine and co-author of

Gut Insight.” She added that together

with certain foods known as prebiotics,

probiotics create a symbiotic relationship

that profoundly benefit your microbiome

and your health.

58

September 2017


6

CHECK TO SEE IF YOU

HAVE LEAKY GUT

Leaky gut syndrome is a rapidly growing

condition that millions of people are struggling

with and don’t even know it. From the sound

of it, you might think leaky gut syndrome only

affects the digestive system, but in reality it

can lead to many other health conditions.

According to research, the cause of your

food allergies, low energy, joint pain, thyroid

disease, autoimmune conditions and slow

metabolism could be leaky gut symptoms

progression. Take a leaky gut test. One of

the biggest warning signs that you may have

leaky gut can be that you’re experiencing

multiple food sensitivities. Partially digested

protein and fat can seep through your

intestinal lining, making their way into your

bloodstream and causing an allergic response.

Our gut flora is the game changer in

managing our immunity. The human

gastrointestinal tract house constitutes

about seventy percent of the immune

system. Yes, your immune system -

the complex system within our bodies

that protects us and keeps us healthy.

Our intestinal flora informs and influences

our immune system. Researchers are still

ironing out the exact mechanisms. However,

we do know that our gut affects the mucosal

part of our immune system, communicates

with our immune system, and even affects

growth of certain organs needed for proper

immune function. That means it’s important

to take care of it. With the 6 tips you learned

in this article, you can start making the

changes right now to create a healthy gut -

and improve the quality of your life overall.

September 2017 59


A 4-PART CHECKLIST TO SEE IF YOU ARE

GETTING ENOUGH CALCIUM

by

Michael Hall

Follow Us:

Calcium deficiency isn’t a nice thing to have. This 4-part checklist will show you

how to get enough calcium.

You know calcium is essential

for healthy bones and teeth,

but did you know it’s just as

vital for adults as it is for

children? And that calcium

is crucial for energy, muscle function

and normal blood clotting, too? The NHS

advises that our body needs 700mg of

calcium everyday.

Are you hitting the target?

According to the latest statistics from

the UK government’s National Diet

and Nutrition Survey, 5% of men and

8% of women are deficient, while 14%

of teenagers don’t get enough of this

must-have mineral, which is particularly

worrying because most of our skeleton

forms before the age of 18. If you notice

any of these red flags, chances are that

you are low on calcium.

1

YOU’RE OVERLY TIRED

A shortage of calcium may be one

of the reasons pregnant women feel

fatigue like a body blow. Being pregnant

already demands a lot from a woman’s

body and being deficient in the necessary

minerals can make it doubly hard.

September 2017 63


If you’d like to prevent your own digestion problems, then make sure you take the time to read

introduction on how to restore balance using essential oils.


CLICK HERE TO READ MORE.

Calcium is very essential to pregnant

women as the developing fetus inside the

womb gets its calcium from the mother.

Also, being pregnant puts additional

stress to the body. Not only do you need

to make sure that you are getting enough

sustenance for yourself and for the baby,

you are also carrying additional weight in

the womb. Lack of calcium makes it more

tiring to walk around and do through the

regular daily routine.

2

YOU’RE STRUGGLING TO GET FIT

Ironically, if you’re trying to shape

up you may have cut dairy from your diet,

assuming that it’s overly fattening. Cutting

out your dairy may have dire consequences

if you have started an exercise routine. You

can skip the milk if you wish to, but be sure

to replace it with other sources of calcium

like broccoli, kale and Chinese cabbage.

Many people make the mistake of removing

a significant amount of dairy products in

64

September 2017


their diet when starting a diet regimen.

However calcium, which is found in dairy

products like milk and cheese, is essential

for normal muscle function, including your

heartbeat. Aside from milk there are other

good sources of calcium that are deemed

healthier such as soya products like tofu,

soya beans and soya milk.

3

YOUR PAPER CUTS REALLY BLEED

Whenever your skin breaks, the

sticky platelets in your blood form

clots to stop blood flow. This is your

body’s natural reaction to fight off

any infection that may occur. Calcium

helps in this natural protection process.

While it’s unlikely you’ll bleed to death

from a paper cut (phew!), without adequate

calcium your blood will take longer to clot,

so you risk losing more of it. If your blood

takes a longer time to clot, it exposes you

to infections in your environment. Benefit

from foods that contain calcium such as

milk, cheese and other dairy products,

which is easily absorbed by your body.

4

YOU BREAK BONES EASILY

Loss of bone density is a natural part of the ageing process, because we

lose calcium at a faster rate than we store it. It cannot be further emphasized how

important skeletal functioning is. With a poor skeletal system, it will be difficult to do

even the most routine activities such as bending, sitting, walking and even driving.

Make sure you get a lot of calcium from the foods that you eat. If you

prefer to eat fish rather than animal based products, you can try sardines,

pilchards, whitebait and other fish where you eat the bones. Protect

yourself from future problems by keeping those calcium levels up every day.

The list above can be your guide to see if you need to increase your intake of calcium.

If you have these signs and symptoms, it is recommended that you see your doctor and

ask about calcium deficiency.

September 2017 65


5 MISTAKES HURTING YOUR

CHILD’S DIGESTION

by

Susan Barnes

Follow Us:

Read these 5 tips on how to improve your child’s digestion and avoid the

frustration of digestive problems.

On an increasing

basis, children

are developing

d i g e s t i v e

issues that

were once mostly the

purview of adult patients.

These digestive ailments

include constipation,

diarrhea, gas, bloating,

and even inflammatory

bowel diseases; all these

come from many different

factors, but inappropriate

eating habits are often

the underlying cause.

Good nutrition plays an

understated role in personal

and physical health on the

North American continent.

Many recognize that there’s a

strong relationship between

body functions and food,

but there’s still a lingering

tendency to assume that

bodily mechanics fail for

reasons other than food and

dietary habits.

September 2017 69


The next time you do your groceries, make sure to read the label if what you are buying is genetically

modified or not. Here’s a checklist to get started.


CLICK HERE TO LEARN MORE

It’s important to know that if there

is impairment of digestion, the food

being eaten is not getting broken down

appropriately or properly absorbed.

Digestion is the way that the human body

ingests food internally and then turns it

into something usable, such as nutrients

and energy. In a lot of the world’s healing

modalities, it’s actually believed that

digestive problems are at the very center

of every other health condition. If you want

to help your child’s digestion and enhance

their body’s accessibility of nutrition, then

keep reading to learn 5 ways how you can

do it in the following paragraphs:

1

EATING MINDLESSLY

Given the billion distractions the

modern world drops on you, is it any

shock when you realize your kids are

eating food while playing on a video game

console, surfing the Internet, or watching

TV? The human body isn’t primed for

digestion when distracted like this. If a

body is stressed, then it diverts energy

from digestion and more towards a fightor-flight

state of heightened readiness.

Families with children, and honestly even

those without, should practice the art

of eating mindfully at meal time. This

particular habit helps the human body

digest food well. When used in conjunction

with dietary moderation, the digestive

system winds up having a chance to

recover from any work it has to do.

2

BINGING PROCESSED FOODS

Fast foods and packaged foods are

all processed foods, and they need to be

cut out from all your children’s diets if they

have digestive issues. Such foods often

contain plentiful and harmful substances

that interfere with good digestions, such

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September 2017


as preservatives and trans fats. Since

many of these substances are not natural,

the human body isn’t sure how to handle

them, and that complicates digestion.

Additionally, processed foods are rarely

high in nutrition, and they waste the body’s

stored nutrition when they get digested.

That turns into a deficiency of nutrients

that winds up impairing future digestion.

Any child with a digestive problem is

better off eating only whole and natural

foods which the human body immediately

recognizes and can make better use of.

3

BAD FOOD COMBINATIONS

Eating particular foods paired

together and keeping other particular

foods away from one another might be

something that can help reduce digestive

complications. The name for this concept

is ‘food combining’ and it is an idea that

recognizes the human body might need

specific mediums to digest particular

foods, as well as the fact that eating foods

requiring different mediums might slow

down a person’s digestion. Two main

food groups that you want to keep apart

are protein-dense foodstuffs, like meat,

and starches, like pasta, rice, potatoes,

and bread.

The application of food-combining

principles to improve human digestion

doesn’t mean your kid has to go without

meat sandwiches. It just really means that

when you can, you should organize meals

around appropriate combinations to

facilitate the digestion of everyone eating.

A great example might be having a dinner

of rich wild salmon with servings of nonstarchy

veggies like cauliflower or broccoli.

4

DRINKING DURING MEALS

When most kids sit down for a meal,

they expect drinking something with their

food. Interestingly, the combination of

liquids with solid foods can actually slow

down digestion since consumed liquids

can dilute digestive juices. So, it’s better to

keep fluids at or around mealtime minimal.

It’s better to have your kid drink water at

least a quarter hour before a meal and

September 2017 71


more than half an hour after. That also

will help them feel more full after a meal,

which helps prevent overeating. This

method can produce robust changes in the

health and functionality in the digestive

systems of your children.

5

INDULGING OVEREATING

In the modern world of supersized

meals, it’s easy to forget what proper

portions look like. That’s particularly true

if you eat out because most restaurants

dish out much larger portions so that their

customers have a sense of value. Children

are too young to have an appropriate sense

of food portions, so it’s up to the parents to

watch how much they might be eating.

Overeating stresses the body by putting

pressure onto the digestive system, so

it needs to be avoided. When someone

eats too much food, it strains the ability

of the body to break it down properly

and efficiently assimilate the nutrients.

Given that parents are in charge of both

preparing food and serving it, it’s a good

idea to dole out smaller servings directly

onto plates, leaving any extra in the

kitchen to keep kids at the table from

overeating. Additionally, this particular

method slows down how fast children eat,

as pace is another digestive complication.

Regarding the nutrition your children are

getting, you might be looking into factors

like reducing their sugar intake or having

them eat more veggies, but it’s more

complicated than just that. The things your

children eat have an impact on both their

digestive and immune systems. Given that

kids are sometimes picky eaters and might

not show interest in things like digestive

health foods, some of these strategies are

going to be effective faster than others.

When you incorporate the digestive

strategies listed here into your own child’s

eating habits, it can lessen the burden

their digestive system suffers. Removing

this burden should mean your kid starts

demonstrating less bloating, gas, and

discomfort, among other symptoms of

digestive discomfort. If any pain keeps

happening after the listed strategies have

been implemented, consult your family

physician for more advice and information.

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September 2017


A 5-PART CHECKLIST OF

FOODS RICH IN ZINC

by

Michael Hall

Follow Us:

Check out these 5 tips on foods that are rich in Zinc and avoid the frustration of

being sick due to Zinc deficiency.

Your body needs vitamins and

minerals and a healthy diet

is one that contains most

of the essential nutrients

including trace minerals. A

trace mineral is one that is needed by

the body in small amounts, an example

of which is zinc. Zinc is present in all

the cells in your body and there are a

number of reasons why it is important.

There are enzymes in the body and for

them to function correctly, they need

zinc. Zinc also keeps the proteins in

your body stable. It helps maintain cell

membranes and controls how the cells

function. Zinc also plays an important

role in the functioning of your nervous

system. Aside from these, there are

many other health benefits of zinc. These

include fighting gastric ulcers, managing

diabetes, reducing symptoms associated

with sickle cell anemia, managing Wilson’s

disease and treatment of acne vulgaris.

Because zinc offers so many health

benefits and because it is an essential trace

element, it is worth knowing which foods

contains the highest levels of zinc. Here’s a

look at the top foods highest in zinc.

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September 2017


Read these 5 tips on having good levels of prebiotics. Don’t go wasting your money on prebiotic

enhanced foods!


1

BEEF AND GARLIC

Beef is one of the easiest ways to

get zinc into your diet. Although most

other foods listed below contain more zinc

than beef, it is not possible to eat much

of those foods in a single sitting. Oysters

contain more zinc per serving, however,

you would most frequently eat beef.

Garlic offers a number of health benefits

and they also contain remarkable amounts

of zinc. Although it is not possible to

eat much garlic throughout the day, but

when it is used in preparing meals, it can

contribute towards the daily requirement

of zinc. If you find it difficult to eat garlic

in its raw form, you can always opt

for garlic tablets.

2

CLICK HERE TO READ MORE.

SPINACH AND KIDNEY BEANS

Being a plant source, spinach

contains good amounts of zinc. You

can sauté spinach, chili, and tuna

in olive oil but the best way to eat

spinach is in a salad. You can even top

your salad with other zinc containing

foods to get more zinc in your diet.

Another vegetarian source of zinc is kidney

beans. Kidney beans provides your body

September 2017 77


with minerals that help maintain glucose

levels in the body. In addition, they contain

a range of other minerals which helps

keep you full for longer and provide you

with energy.

3

SHRIMP AND OYSTERS

Grill it, fry it, coat it, you can even

use shrimps for soups. Shrimps are a

good source of protein and they are also

rich in zinc. They contain antioxidants

which help fight inflammatory conditions.

According to the U.S. Department of Health

and Human Services, oysters contain more

zinc per serving than any other food. A

100 gram serving of oyster can provide

good amounts of zinc. When your minerals

come from a natural source, your body is

able to process them easily.

4

FLAX SEEDS AND PUMPKIN SEEDS

Flax seeds contains high amounts of

fiber and omega 3 fatty acids. In addition

to this, flax seeds is also a good source

of zinc. You can sprinkle flax seeds on

salads or other meals for added nutrition.

Another type of seed that you usually get

rid of is pumpkin seed. After roasting the

raw pumpkin seed, you can just remove the

outer shell and eat what’s inside, although

some people prefer to eat it with the shell.

Research has suggested that these seeds

contain good amounts of zinc and are

beneficial for the body in a number of ways.

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September 2017


5

PEANUTS AND

WATERMELON SEEDS

Peanuts make a good snack and you also

get plenty of zinc when you eat them.

When buying peanuts, try to go for the

unsalted kind. But, if you don’t like the

crunch, you can go for peanut butter.

We don’t really like to eat watermelon

seeds, but it is true that they contain zinc.

So if you want to get the trace mineral out

of these seeds, you can dry them or even

roast them before eating. If you roast them

with a little bit of salt, it can be very tasty.

Keep this checklist in mind next time you want

to boost your intake of Zinc. As mentioned

in the introduction, this trace mineral has

many benefits for our body. There are a lot of

options to get zinc to your body, as a snack or

with meals, just use this list as your reference

on the top foods that provide zinc.

September 2017 79


September 2017 81


82

September 2017


9 POINTERS TO REDUCE DEPRESSION BY

MAINTAINING A

HEALTHY GUT

by

Susan Barnes

Follow Us:

These 9 pointers will help you to avoid depression caused by a poor diet.

That’s right, it can happen to anyone.

We are all born

with genes that

predispose

us to all kinds

of things.

And while we have some

control over the way our

genes express themselves

or “turn on” - a new

science called epigenetics

- we are more or less stuck

with our human genome.

But if what Mom and

Dad kindly handed down

was a diagnosis of Major

Depression Disorder,

we are by no means

permanently attached

to it. Each of us also has

a complex collection of

bacteria living in our guts

- our distinct microbiome

- that also has genes.

Those genes we can

maneuver in any way we

want. Since there is much

we can do to shape the

September 2017 83


Our 8 tips for using natural prebiotics and dietary fibers will set you on the path to gut health success.


environment within our guts, we have

control over our microbiota and can

compensate for the lack of control we have

over our human genome. Our microbiome

contains one hundred times more genes

than our human genome, so in fact there

is about 99 percent of associated genetic

material that we have the potential to mold

in ways that are beneficial to us. In other

words, you can cultivate good bacteria,

which translates to a more stable, more

resilient mood. The following information

will give you pointers on how to reduce

depression by maintaining a healthy gut.

1

CLICK HERE TO LEARN MORE

TRY FERMENTED FOODS

Fermented food is the best kind of

probiotic you can feed your gut, because

it typically provides a broad combination

of bacteria. So, chances are greater that

you’ll get a useful bacteria. Fermentation

is by no means a new health movement.

People were fermenting food more than

8,000 years ago. In fact, only recently -

since the invention of the refrigerator

- have we not placed a priority on

consuming fermented foods, which may

be part of the reason we have less of a

diversity of gut bugs than we used to.

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September 2017


One of the easiest, most common

fermented products is yogurt (but make

sure it is unsweetened). Other examples

are kefir, kimchee, sauerkraut, pickles,

and kombucha tea. Note: Be careful about

alcohol content in some fermented drinks.

I didn’t realize that certain kombucha

teas and kefir can have a higher alcoholic

percentage than beer - a problem for a

recovering alcoholic.

2

TAKE A PROBIOTIC

In December 2013, Sarkis Mazmanian,

PhD, a microbiologist at the California

Institute of Technology in Pasadena, led a

study where he discovered that mice with

some features of autism had much lower

levels of a common gut bacterium called

Bacteroides fragilis than did normal mice.

They were stressed, antisocial, and had

the same gastrointestinal symptoms often

found in autism. Interestingly enough, when

the scientists fed the mice B. fragilis (in a

probiotic), they reversed their symptoms.

In an April 2015 study in the journal Brain,

Behavior, and Immunity, researchers in

the Netherlands provided a multispecies

probiotic to 20 healthy individuals without

mood disorders for a four-week period,

and a placebo to 20 other participants.

According to the abstract, compared to

participants who received the placebo

intervention, participants who received

the four-week multispecies probiotics

intervention showed a significantly reduced

overall cognitive reactivity to sad mood,

which was largely accounted for by reduced

rumination and aggressive thoughts.

But which probiotic do you take? Even

the selection at Trader Joe’s is dizzying.

Experts are hesitant to throw out specific

brands and types, because every person’s

microbiome is unique and benefits from

different strains of bacteria. Doctors

encourage people to seek probiotics that

contain the following species: Lactobacillus

plantarum, Lactobacillus acidophilus,

Lactobacillus brevis, Bifidobacterium

lactis (B. animalis), and Bifidobacterium

longum. It’s important to consider shelf life

and not get a brand that is required to be

refrigerated, because you can’t trust the

manufacturers on making sure the bottle

was below a certain temperature before

getting to you.

September 2017 85


3

GET CONSISTENT SLEEP

This is important! Cytokines -

or inflammatory messengers - have

circadian cycles that are dictated by our

gut critters. When cortisol levels go up

in the morning, the gut bacteria inhibit

production of cytokines, and this shift

defines the transition between non-REM

and REM sleep. Hence, disruption of the

gut bacteria can have significant negative

effects on sleep and circadian rhythms.

To balance the gut, break through

insomnia. The opposite is also true. We

balance our guts by practicing good

sleep hygiene and getting as close to

eight hours of sleep a night as we can. A

May 2014 study published in the journal

PLOS ONE “demonstrated that circadian

disorganization can impact intestinal

microbiota which may have implications

for inflammatory diseases.”

4

LIMIT ANTIBIOTICS

Just because it’s 2017 doesn’t mean

people aren’t still dying of pneumonia.

We can’t afford not to use antibiotics at

certain points in our lives. But regular

antibiotic use kills the diverse community

of our microbiota, and therefore wreaks

more health hazards than we could

have ever imagined when penicillin

was first discovered. Broad-spectrum

antibiotics don’t discern between what’s

beneficial for our health and what’s

not: they hold rifles and start firing at

whatever comes into their view - some

of the collateral damage being strains of

bacteria we need to fight other infections.

American children are typically prescribed

one course of antibiotics a year. The

Sonneburgs claim that amount is enough to

permanently change children’s microbiota

and affect their long-term health. One of

the things that contributes to depression,

and that sets off inflammatory bowel

disease (IBD), is being flooded with

antibiotics when disaster strikes. A person

with a healthy microbiota might have

fared just fine. But by going into surgery

with a compromised gut, your symptoms

of depression and anxiety might persist

despite trying multiple medications.

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September 2017


5

CONSUME LESS RED MEAT AND

ANIMAL PRODUCTS

In an April 2013 study published in the

journal Nature, Harvard scientists had a

group of nine volunteers go on two extreme

diets. First, they ate all meat and cheese.

Breakfast consisted of eggs and bacon,

lunch was ribs, and for dinner they ate

salami and prosciutto with different kinds

of cheese. They had pork rinds for snacks.

After a break, they began a fiber-rich diet in

which all of their foods came from plants.

The scientists tracked the changes in the

volunteers’ microbiomes, and within two

days of eating the animal diet, the bacteria

species in the gut changed. They produced

more of the microbe Bilophila, which has

been found to cause inflammation and

intestinal diseases in mice. According to

the researchers, after about three days on

the diet, the volunteers’ behavior began to

be affected by the change in microbiota.

The microbiota of omnivores, compared to

that of vegetarians and vegans, produces

more of a chemical that is associated

with heart disease. That compound,

trimethylamine-N-oxide (TMAO), is a

product of the microbiota metabolizing a

chemical abundant in red meat.

6

EAT MORE PLANTS AND DIETARY FIBER

Almost every gut expert says that changing our diet is the best and most direct

route we have for transforming our gut bacteria. They differ on whether or not to

include fruits or grains (David Perlmutter, MD, for example, is against grains and says to

limit fruit, while other experts promote grains like brown rice and fruit). However, the

opinions are unequivocal on eating more plants - especially green leafy vegetables.

By eating more plants, we achieve and maintain microbiota diversity - which is going

to lead to a clearer mind and happier disposition. Just as sugar is processed too easily

and therefore starves our microbes, dietary fiber, or MACs (microbiota accessible

carbohydrates) give our little guys plenty to feast on. Consuming plenty of MACs (experts

suggest eating 33 to 39 grams of dietary fiber a day) will not only keep our intestinal

lining intact, but it will also help us sustain a more varied collection of bacteria, which is

paramount to good health.

September 2017 87


7

GET MORE EXERCISE

Our gut bugs just don’t like for us to

be lazy; they are much happier when we get

an aerobic workout. A team of scientists

from the University College Cork in Ireland

studied the poop of 40 professional

rugby players. The results showed that

the athletes’ microbiomes were far more

diverse than those of two control groups of

normal people. In a May 2013 control study

published in the journal PLOS ONE, 40 rats

were assigned to one of four experimental

groups: two with free access to exercise,

and two with no access to exercise.

A significant increase in the number of the

bacteria Lactobacillus, Bifidobacterium

and B. coccoides - E. rectale group was

found in the micriobiota of rats with access

to exercise. In other studies, as well, it

appears that exercise induces changes

in the gut microbiota that are different

than, say, diet. Several physiological

changes that result from exercise, such

as increasing intestinal transit time (or

flow rate) through the gut, influencing

metabolism, and altering immune function,

are known to affect the microbiota.

8

LOWER STRESS LEVELS

When you feel stressed, your

body will discharge natural steroids and

adrenaline, and your immune system

will release inflammatory cytokines. This

happens whether the threat is real (a bear is

approaching your tent in the woods) or not

(you can’t stop obsessing about all of your

work deadlines). If you tend to be stressed

all the time, your immune response never

stops sending inflammation messages

to all parts of your body - your gut

bugs included. The microbiome helps

keep our immune system in check.

The pair (intestinal bacteria and our

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September 2017


immune response) work very closely

together to make sure that foreign

agents are evacuated as soon as possible,

and that we respond to disease more

quickly than the IRS responds to our

questions about tax returns. However,

chronic immune response weakens the

health of our guts, just as an unbalanced

microbiome causes all kinds of immune

diseases (autoimmune disorders, Crohn’s

disease, ulcerative colitis, inflammatory

bowel disease). So part of healing your

gut - or at least keeping your microbiome

vital and diverse - is learning how to chill

out.

9

GET DIRTY

Our obsession with sanitization is

making us sick. Ironic? A May 2013 study

published in the journal Pediatrics that

found that children whose parents cleaned

their dirty pacifier by sucking on it instead

of boiling it in water were less likely to have

eczema than the kids of the sanitization

freaks. Two years ago, a team of scientists

discovered why children who grow up

in homes with a dog have a lower risk of

developing allergies and asthma - they

help diversify the microbiome community.

Gardening or weeding can also serve as

a way of boosting our immune systems.

September 2017 89


Most of the gut experts say we ought to

be picky about the household cleaners

we use to disinfect our homes. Most of

them are like antibiotics: they obliterate

everything, which includes some of the

helpful bacteria we need to stay sane.

Use less toxic cleaners, such as vinegar,

castile soap, and lemon juice. Limiting our

exposure to such chemicals as chlorine can

help protect our health as well. If you’re a

swimmer with gut issues, you might want

to think about swapping the activity with

a more microbiome-promoting exercise

such as yoga. And avoid antibacterial soaps

and alcohol-based sanitizers if you can.

We humans have a second brain. The

second one, called our enteric nervous

system, consists of some 100 million

neurons that are embedded in the walls

of the long tube of our gut, which starts

at the esophagus and ends at the anus.

It measures approximately nine meters

long, deeper than most swimming pools.

As important as the neurons in the

gut is the kind of bacteria found there.

Our body is a dwelling place for about

100 trillion bacteria and other microbes,

collectively known as our microbiome.

They do many important things: break

down our food, fight off infection, and

boost our immune system. However,

scientists are finding that they may

do even more than that, and have an

important role in our mental health. In

fact, the burgeoning field of psychobiotics

may prove to be a new treatment for those

with chronic depression, and especially

for those who suffer from gastrointestinal

issues alongside depression and anxiety.

With these 9 pointers, you may find

your mood soaring higher than ever just

through correcting the health of your gut.

90

September 2017


6 POINTERS TO BE A

PROBIOTIC PRO

by

Michael Hall

Follow Us:

Read these 6 tips on how to become a probiotic pro and avoid getting

shortchanged by products that deprive you of the probiotics your body needs.

Probiotics, live microorganisms,

or “good bacteria,” touted for

their myriad of benefits, are

pushing vitamin bottles to

the back of the shelf. In fact,

sales of probiotics are on the rise, while

sales of calcium, Vitamin C, and even

fish oil have declined. “Probiotics are the

new vitamins,” doctors are now saying.

These days, you’ll find probiotics in more

places than yogurt and the supplements

aisle. “Good bacteria” are turning up in

everything from toothpaste and chocolate,

to juices and cereals. With so many

probiotic supplements on the market

today, it can be difficult navigating the sea

of products to choose from. Here you’ll

find 6 tips to help you find the product

that’s best for you.

1

UNDERSTAND THAT THEY

ARE NOT REGULATED

Probiotics in supplements are generally

pretty safe. Even so, probiotics

sold as dietary supplements do not

require FDA approval before they

are marketed. Probiotics do not go

through the same rigorous testing for

safety and effectiveness as drugs do.

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September 2017


If you’d like to avoid the common signs of a poor digestive system, then make sure you take the time

to read these 6 tips on how to have a healthy gut.

CLICK HERE TO READ MORE.

Supplement makers cannot make

disease-specific health claims without

the FDA’s consent. Manufacturers can

make vague claims, such as saying that a

product “improves digestive health.” Also,

there are no standardized amounts of

microbes or minimum levels required in

foods or supplements.

2

PROBIOTICS MIGHT NOT

BE SAFE FOR EVERYONE

There are definitely some people who should

avoid probiotics in foods or supplements.

These might include individuals with

weakened immune systems, such as cancer

patients who are receiving chemotherapy.

The risks are also increased in people

undergoing organ transplants, and for people

who have had much of their gastrointestinal

tract removed because of disease.

People who are hospitalized and have

central IV lines should avoid probiotics.

Other individuals who shouldn’t take them

include those who have abnormal heart

valves. This include those who need heart

valve surgery, because there is a small

risk of infection.

September 2017 95


3

ALL FOODS WITH PROBIOTICS

ARE NOT CREATED EQUAL

Dairy products typically have the most

probiotics, and the amount of live

bacteria in these foods is quite good.

To get billions of good bacteria in a

serving, choose a yogurt labeled “live

and active cultures.” Other probioticrich

foods include kefir, a fermented

milk drink, and aged cheeses, such as

cheddar, Gouda, Parmesan and Swiss.

Beyond the dairy case, probiotics are

also found in pickles packed in brine,

sauerkraut, kimchi (a spicy Korean

condiment), tempeh (a soy-based meat

substitute) and miso (a Japanese soybean

paste used as a seasoning). Then there

are foods that seemingly jumped on

the probiotics bandwagon. They aren’t

naturally fermented or cultured, but may

supply some live organisms; these foods

include probiotic-enriched juices, cereals

and snack bars.

4

THERE MAY BE SIDE EFFECTS

TO CONSUMING PROBIOTICS

The majority of probiotics found in foods

are safe for most people. But the bigger

concern is whether the organism is actually

present when the person consumes the

food. In some cases, the organism may have

decayed, making it less active than it could

be and less able to offer health benefits.

When people first start taking probiotic

supplements, there’s a tendency to

develop gas and bloating in the first few

days. But even when this happens, these

symptoms are usually mild. They generally

go away after two to three days of the

product’s use.

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September 2017


5

BEWARE OF ANY MEDICAL

CONDITIONS YOU MAY HAVE

Are you looking to help prevent or treat a

specific health concern with probiotics? If

so, it’s recommended that you find a highquality

study published in a reputable

medical journal that shows positive

results. Use the product and organism

mentioned in the research at the dose,

frequency and length of time described.

Probiotics are some of the most expensive

dietary supplements, with one dose often

costing more than $1 a day. And a higher

price might not necessarily reflect a

higher-quality supplement, or a reputable

manufacturer. It pays to know if taking

probiotics is the right step to prevent or

treat a specific health condition.

6

ALWAYS CAREFULLY

READ THE LABEL

The amount of probiotics in a food

product is often unclear. Ingredient labels

may reveal the organism’s genus and

species, but will not include a microbe

count. Labels on supplements should

specify the genus, species and strain, in

that order. For example, a label might

say, “Lactobacillus rhamnosus GG.”

Microbe counts are listed as colonyforming

units (CFU), which are the

number of live organisms in a single dose,

typically in the billions. Follow package

directions for instructions on proper

dosage, frequency and storage. Doctors

suggest supplement capsules can also be

opened and contents poured into milk.

There is some evidence that probiotics may

be helpful for acute diarrhea, antibioticassociated

diarrhea, and atopic eczema

(a skin condition most commonly seen

in infants). Probiotics are available to

consumers in oral products such as dietary

supplements and yogurts, as well as other

products such as suppositories and creams.

It is important to be aware that the U.S.

Food and Drug Administration (FDA) has not

approved any health claims for probiotics.

If you are considering a probiotic dietary

supplement, talk to your health care

provider first. Do not replace scientifically

proven treatments with unproven products

or practices. Although some probiotic

formulations have shown promise in

research, strong scientific evidence to

support other uses of probiotics for most

conditions is lacking.

September 2017 97


A 6-PART GUIDE TO

DETERMINING IF YOU HAVE

FIBER DEFICIENCY

by

Susan Barnes

Follow Us:

If you think you might have fiber deficiency, then make sure you take the

time to read these 6 signs that will help you be certain - and turn it around.

Getting bound up

is one of the most

common indications

that you need more

fiber in your diet.

However, before you have to

deal with the uncomfortable

signs of constipation, there are

several other signals that your

body is begging for more fibrous

roughage. So hold your gag reflex

(sorry, some of them are not-sonice)

and prepare for the classic

signs of fiber deficiency.

1

WHY IS DIETARY FIBER

ESSENTIAL IN OUR DIETS?

Fiber in your diet can help (or hinder

if you’re lacking) several necessary

bodily functions. Some of these

functions involve the body’s

digestive and excreotry systems.

For instance, eating fibrous foods

(or roughage) via fiber-rich fruits

and veggies, nuts, beans and

legumes, leafy greens, whole

grains, etc., aids digestion through

aiding the elimination process.

September 2017 101


Read these 6 tips on the benefits of bone broth and avoid the discomfort of a leaky gut.



CLICK HERE TO LEARN MORE

According to research from the American

Journal of Epidemiology, it indicates that

boosting your fiber intake by a mere

10 grams per day will lower your risk of

dying from a variety of chronic diseases

by 10 percent. Examples of these chronic

diseases are diabetes, cancer, heart

disease, and other types of metabolicrelated

illness. Ten grams of fiber is just

the equivalent of a single artichoke and

can improve your health outlook by

preventing diseases.

2

YOU’RE ALWAYS BLOATED

While you might expect that upping

your fiber intake too quickly can lead to

uncomfortable gas and bloating, the same

can also occur. Not eating enough fiber

can also leave you chronically bloated,

according to research from WebMD.com.

This is due to food and digestive byproducts

just sitting in your digestive tract.

Get things moving by boosting your fiber

intake gradually. Remember to take it slow

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September 2017


and easy by adding no more than a few

grams of roughage at a time. If you take

things too fast, you expose yourself to

more gas, bloating, and stomach upset.

3

EATING MAKES YOU SLEEPY

I’m not referring to a huge turkey

dinner here, folks. There are some people

who feel sleepy after eating meals, but not

all the time. If your meals are consistently

followed by bouts of yawning and the need

for a nap before you can get up and go,

your diet is very possibly lacking in fiber.

According to a 2016 study from the

American Academy of Sleep Medicine,

fiber in the diet is essential for blood

sugar stability. That means if your meals

are deficient, you’re likely experiencing

a blood sugar spike after eating. The

thing about blood sugar spikes is that

it is followed by the inevitable blood

sugar crash, and zzzzzz, hello sleepytime

station!

4

INADEQUATE BOWEL MOVEMENTS

Often times lack of fiber in one’s

diet will rear (oops, bad pun) it’s ugly

head in the form of minuscule bowel

movements. The excrement might take

on the form that are pebbly, and hard. If

it is hard, then it is without saying that

they are sometimes even painful to pass.

According to Dr. Robynne Chutkan, of

The Digestive Center for Women, in

Washington, D.C., insufficient fiber in

the diet can change your stool. They can

appear to have a different smell, color,

and shape. If you are experiencing this

whenever you take a seat, it might indicate

that you need more fiber in your body.

September 2017 103


5

YOU’RE INSTANTLY HUNGRY AFTER EATING

There’s a good reason why the writers on ActiveBeat consistently recommend

adequate fiber in your diet. If you’re trying to maintain or shed a few pounds, fiber keeps

you full so you’re not reaching for snacks or second helpings in the hours after eating

a meal. Observing yourself doing otherwise is an indication that your body lacks fiber.

If you do find yourself still hungry after just eating (within 2 hours), it’s an indication that

you need more fiber. This is according to registered dietician and author of the bestselling

book, Eating in Color, Frances Largeman-Roth. Fiber expands in your digestive

tract, which is why fiber-filled foods like beans and leafy greens keeps you satiated for

much longer.

6

SO HOW MUCH FIBER IS ENOUGH?

If you’re experiencing any of these

low fiber signs and don’t think you’re

getting enough roughage in your diet, talk

to your doctor. After all, different bodies

have different dietary needs and your

doctor knows your health history the best.

There are also other factors to consider like

your sex and age, and the doctor can better

advise you on your best course of action.

According to the Institute of Medicine,

healthy adult males (under age 50) require

about 38-grams of dietary fiber per day

while healthy adult women need about

35-grams daily. You can reach for your

share of dietary fiber in an assortment

of whole grains, beans and legumes,

and fruits and vegetables. Doing so will

help maintain your weight, digestive

health, cholesterol, healthy bowel

movements, and blood sugar levels.

As you can now see, there are a number

of ways to know if you are in need of more

fiber. Arm yourself with this knowledge

and consult your doctor to create a better

health outlook for yourself.

104

September 2017


A 5-PART GUIDE TO USING

PROBIOTICS TO CURE SKIN CONDITIONS

by

Michael Hall

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If you’re looking for info on how to search the right prebiotic for you then these

5 tips will help you get up to speed and avoid skin conditions.

Maintaining a balance between

good and bad bacteria in the

body has benefits beyond

the digestive tract, it may

also affect the health and

appearance of the skin, researchers have

found. Consuming probiotics, or the

“good bacteria,” similar to the trillions of

microorganisms that already live in the

body, in foods or as dietary supplements,

might help to prevent or treat certain skin

conditions, some early studies suggest.

The benefit of probiotics is that they

introduce healthy bacteria to the gut and

create a barrier to reduce inflammation,

which can trigger certain skin conditions.

The effects bacteria have on your skin

are similar to the effects they have

on your brain: good bacteria, known

as probiotic bacteria, offer beneficial

effects to your skin and body, while

bad bacteria (pathogenic) leads to an

imbalance, causing damage to your

body. An imbalance between the good

and bad bacteria in your body is called

dysbiosis, which leads to a wide array of

complications. There are many options

available on the current market aimed

at reducing the inflammation, redness,

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September 2017


If you’re looking for info on the health benefits of probiotics, then these 5 tips will help you get up to

speed and escape an unbalanced gut.


CLICK HERE TO READ MORE.

and irritation that manifests as acne and

other skin conditions. Some of the best

options come in the form of probiotics!

The information provided below can

guide you in using priobiotics for that

radiant, healthy skin.

1

USING PROBIOTICS

TO CLEAR UP ACNE

Small studies from Italy, Russia and

Korea have found that probiotics from

food or supplements used in conjunction

with standard acne treatments may

increase the rate of acne clearance,

and also helps patients better tolerate

acne treatment with antibiotics. Some

probiotic strains found to be effective in

studies of acne include Lactobacillus, L.

acidophilus, and B. bifudum. Preliminary

studies of topical probiotics for acne

have shown they may help reduce

the number of active skin lesions.

When acne rears its ugly little head, it’s

giving your body evidence that something

is not going right on the inside - your

good/bad bacterial balance is out of

whack. Probiotics applied to the skin

might help acne by forming a protective

shield that prevents harmful pimple-

September 2017 109


causing bacteria from reaching the skin,

aggravating the immune system and

triggering inflammation. Most people will

not see immediate results after beginning

a probiotic therapy targeted at acne,

however, after a few weeks (3-6 weeks),

acne should begin clearing up.

2

LOOK YOUNGER WITH PROBIOTICS

The use of probiotics to protect skin

from the effects of aging is an exciting new

area that shows early promise, but needs

more research. There’s some evidence that

probiotics may help to build collagen, the

main protein in skin that affects its texture

and tone. Increased numbers of good

bacteria may also help to hydrate aging

skin, reduce sun damage and improve

the appearance of fine lines and wrinkles.

Hair may be dead, but each hair follicle is

surrounded by nourishing blood vessels.

Beneficial microflora help keep your

intestines clean and healthy, they attack

pathogens to keep your blood clean and

healthy. Healthy blood nourishes hair,

skin and nails. Nails are made of proteins,

and probiotics break down the proteins

you eat into the amino acids that build

healthy, flexible nails.

3

HOW PROBIOTICS HELP WITH ROSACEA

This inflammatory skin condition causes facial redness on the cheeks, nose,

chin or forehead, as well as small red bumps or pimples. Probiotics may help

control rosacea flare-ups and symptoms, studies suggest. Probiotic extracts in

conjunction with medication can reduce the redness seen in rosacea, and also

improve and strengthen the skin barrier to reduce its stinging, burning and dryness.

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September 2017


In the coming months and years, the

number of probiotic skin care products

and cosmetics are likely to increase. There

have even been anecdotal cases of people

foregoing commercial products and

applying unflavored Greek yogurt directly

on their skin. Unlike cosmetics and skin

care products - which go through safety

testing - there have not been studies on

the benefit of using yogurt as a skin mask.

However, anecdotal reports indicate some

people have noticed less rosacea flares

and less severe outbreaks.

4

AN EARLY START TO FIGHT ECZEMA

Finnish researchers looked at

pregnant women who took probiotic

supplements (containing Lactobacillus

rhamnosus GG) for two to four weeks before

giving birth, and also after delivery if they

were breast-feeding, or added the bacteria

to infant formula for at least six months.

They found the probiotics reduced the

odds of eczema in babies who had strong

family histories of the itchy skin condition

until at least age 2, and possibly longer.

Humans have approximately 100 trillion

bacteria living in your GI tract, which

includes 500 different species and 7,000

different strains. The beneficial bacteria

in your gut helps us properly digest

food, strengthens our immune system,

detoxifies harmful compounds, and even

produces vitamin and nutrients - which

is why they appear to be so beneficial for

eczema. Another recent study showed

that infants who developed eczema

before they turned 1 had a less diverse

collection of gut bacteria when they were

7 days old than infants without eczema,

suggesting a link between gut bacteria

early in life and the development of the

skin condition.

September 2017 111


5

CHOOSING THE RIGHT PROBIOTIC

Look for a high quality multi-strain

probiotic. Some probiotics only have

1 strain. Your gut contains trillions of

bacteria, and each strain of bacteria will

have varying survival rates and health

benefits. Therefore, it is important to choose

a supplement with strains from different

groups of good bacteria to ensure optimal

results for your gut and skin condition.

Make sure you find probiotics that are enteric

coated if you eat it with food. Many probiotics

are dead on arrival in your intestines because

your stomach acid is so powerful that it can

kill off most probiotics before they reach

your small and large intestines. Probiotics

are also extremely delicate and they can’t

survive exposure to light, air, or even oxygen.

It’s a bonus if your probiotic contains a

prebiotic. A prebiotic is basically beneficial

bacteria nutrition for probiotics to eat

and flourish on. If you take an enteric

coated, multi-billion probiotic with a

prebiotic, the beneficial bacteria have

more likelihood of surviving as the

prebiotics will provide food for them to eat.

Keep these tips in mind when searching for

the right probiotic for you! Look at the bottle’s

label. Does it contain the Lactobacillus

acidophilus or Bifido bacterium probiotic

strains? If it does, then you’re on the right

track. If it doesn’t, you’ll want to look more

closely at it’s reviews and track records.

Because the FDA doesn’t require nutritional

supplements to label their products for

ingredients, there are an unfortunate

number of supplements out there that will

not do what they claim.

112

September 2017


A 5-PART INTRODUCTION TO

ESSENTIAL OILS

AND DIGESTION

by

Susan Barnes

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If you’d like to prevent your own digestion problems, then make sure you take

the time to read introduction on how to restore balance using essential oils.

When you’re

h a v i n g

digestion

problems,

it can be

excruciating. You can

experience bloating,

cramps, gas and just feel

bad generally when your

digestion system feels off.

Problems with the

digestive system can lead

to constipation or diarrhea.

It can also make your

stomach ache. What using

essential oils can do is to

restore the balance back

to your digestive system,

alleviate your symptoms

and help you feel better.

1 PEPPERMINT

If you’re experiencing

digestive problems and

have gas as a result, you

know how painful this

can be. The pain from

116

September 2017


gas can cause you to double over. The culprit behind this pain is because the muscles

in your digestive system constrict. This is why you can feel pain varying in degrees

when you have gas. You can use peppermint essential oil to relieve these symptoms.

What this oil does is it eases the constriction of these muscles so the pain goes away.

Now often, when you have gas in your digestive tract, you’ll also experience bouts

of nausea to go along with it. The peppermint oil treats this as well. If you’re having

problems with diarrhea, using peppermint oil can clear that up.

Calcium deficiency isn’t a nice thing to have. This 4-part checklist will show you how to get enough calcium.



CLICK HERE TO LEARN MORE

2

CARDAMON ESSENTIAL OIL

Cardamom, as part of the

ginger family, is a protective digestive

wellness oil with anti-inflammatory and

antispasmodic actions. It’s also good for

certain chronic bowel conditions such

as irritable bowel syndrome. Cardamom

essential oil is also useful in treating

digestive problems - including gas - by

alleviating the muscle contractions.

It’s also useful for the treatment of

symptoms associated with colitis. You

can suffer from inflammation in your

digestive tract that can cause your system

to have symptoms like bloating, pain and

cramping. This can be caused by a fungus,

by bacteria in your system - or it can be

brought on by a virus. When you calm

the inflammation, you get relief from the

symptoms.

September 2017 117


3

CLOVE AND FENNEL ESSENTIAL OIL

An upset stomach may be due to

the food and drink you ingest, the kind

of lifestyle you live, and may be because

of an underlying medical condition.

You need an essential oil that will

eradicate all three types of probable

causes of the upset. Clove essential oil

contains all three of these properties.

Fennel is considered as a digestive

stimulant. Fennel essential oil contains antiinflammatory

properties and is good to use

to treat digestive problems. Fennel seed oil

has been shown to reduce intestinal spasms

and increase motility of the small intestine.

4

GINGER ESSENTIAL OIL

Constipation can make you feel

miserable and it’s not good for your colon

health. There are essential oils that can help

to treat this condition naturally. One of the

more popular ones is ginger essential oil.

Ginger oil is known for its laxative

properties. It can soothe, comfort, and

balance occasional digestive discomfort.

Ginger also serves double duty as one of the

great essential oils for headaches especially

migraine due to its anti-nausea benefits.

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September 2017


5

OREGANO ESSENTIAL OIL

There are supposed to be certain

helpful bacteria in your digestive tract.

But what can sometimes happen is

harmful bacteria gets in there and

the next thing you know, your system

isn’t working the way that it should.

The wrong kind of bacteria can cause

your system to get out of balance.

Oregano essential oil can restore the

healthy balance by getting rid of the

wrong kind of bacteria. Oregano is

considered as nature’s natural antibiotic.

The list above introduces you to how

essential oil can aid you with your

digestive problems. If you constantly

suffer from digestive problems, carefully

examine if it has something to do with

your favorite food or the way you eat.

Also consider any lifestyle changes that

you might need to make to make you

suffer less. If all else fails consult your

doctor if your upset stomach is caused by

a medical condition.

September 2017 119


TUNE IN

FOR OUR

NEXT

ISSUE!

The October edition of

Gut Health Problems

will be available this fall.

• HOW TO KICK AWAY DIGESTIVE DISTRESS

• THE BEST WAYS TO GET PROBIOTICS

IN YOUR SYSTEM

• FANTASTIC FERMENTED FOODS FOR

HEALTH

• A GUIDE TO FINDING GMO-FREE AND

PALEO-FRIENDLY TEA

• DIET TIPS TO PREVENT PMS

NATURALLY

• STEPS TO MAKE SUPERFOOD SMOOTHIES

• HOW TO CHOOSE THE BEST OMEGA 3

SUPPLEMENT

Follow Us:

September 2017 123

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