6 Tips for feeding your gut bacteria right!

Research shows that on average probiotics last 13 to 17 days in the gastrointestinal tract which means that, whilst it is a good strategy in the short term to crowd out problematic bacteria, the reality is that diet is the best way to improve your gut flora.

So what do you need to do to feed your gut bacteria right?

  1. At least 6 serves of veggies and 2-3 pieces of fruit daily! Why? The resistant starch as well as pectins found in these foods provides a good source of food for gut bacteria so you need to make sure that your diet includes sufficient to feed them well.shutterstock_553662235
  2. Take probioitic strains that you may be low in – many people use a Comprehensive Digestive Stool analysis (CDSA) to see if they are low in specific strains.
  3. Know your yoghurts – Whilst most claim that they contain beneficial strains only Vaalia and Activa have been tested and have verifiable claims. Vaalia yoghurt contains three beneficial strains which seems to generate good results at approximately half a cup a day. Most people who are lactose intolerant can cope with approximately half a cup.shutterstock_348174332
  4. Spirulina, green tea and almonds have been shown to increase the levels of Lactobacilli – green tea also may increase fat burning and almonds are a good source of essential fatty acids.
  5. Bifidobacteria can be assisted by eating raw carrots and brown rice – which also provide a source of good fibre for the gut.
  6. Fermented Foods like sauerkraut, kim-chi and cabbage are another proven method to improve gut health and flora as well as added benefits such as – reducing pesticide residue, helping metabolise hormones and reducing anti-nutrients while increasing the concentration of key nutrients such as niacin by up to 175%!

If you have any other questions about feeding your gut bacteria right or requests for other blog topics please comment below!

Christine Pope is a nutritionist and homeopath based at Elemental Health at St Ives. Her focus in clinical practice is on improving gut health as it is critical to improving overall wellbeing.

Reversing Alzheimer’s

Recent training at the Buck Institute in San Francisco gave me some major insights into the treatment of Alzheimer’s. The exciting news is that the team at MPI Cognition are making real inroads in developing treatment options for Alzheimer’s and have documented cases where symptoms have not just been halted but reversed. For a full description have a look at this article recently published in Ageing .

The initial protocol for the program involved identifying the type of triggers for the onset of Alzheimer’s. There are some factors which do trigger early onset –  traumatic brain injury is a known risk factor as is early withdrawal of hormones which often happen’s with a full hysterectomy. The five major types were summarised below however many people will present with more than one of these triggers meaning that the case is more complicated to treat.

  1. Glycotoxicity – relating to blood sugar imbalances or diabetes type 2. The brain is the biggest user of glucose in the body relative to size accounting for about 30% of our use. Systemically if we are having issues with glucose metabolism, such as commonly found in hypoglycemia and metabolic syndrome, then our bodies become increasingly resistant to insulin which is essential for the uptake of glucose. A 2011 study in Neurology showed an increased risk of dementia in people over 60 with elevated blood glucose (1).
  2. Hormonal – low oestrogen or testosterone. A significant contributor to early onset dementia is having a full hysterectomy at an early age. A long term Danish study showed an increased risk of an earlier onset of dementia and this was further increased if the patient also had an oopherectomy. (2) The risks are believed to relate to a premature drop in oestrogen and its metabolites which assist in formation of memory in the brain.Snapshot
  3. Infection/Heavy Metal Toxicity – history of ongoing infection such as Lyme or mould toxicity but also associated with periodontal disease, such as gingivitis. The Indian journal of Pyschiatry’s 2006 article on “Reversible Dementia’s” highlight’s the reversible causes at between 0-23% and includes on its list a range of heavy metal toxicities as well as infections such as spirochetes which are seen in Lyme and advanced syphilis.
  4. Vascular – associated with cardiovascular risks as well. The study mentioned above in Neurology highlighted the comorbidity associated with Diabetes.
  5. Traumatic Brain Injury – this could be related to repeated concussion, car accidents or other injury but also other assaults to the brain such as heavy anesthesia use. Boxers and Football players in particular have an increased risk associated with repeated concussion.

The protocol is relatively comprehensive and looks at a range of different areas to try and assist in returning function. The cases described in the journals have utilised not only a mildly ketogenic diet with minimal grains but also regular exercise, bio-identical hormones , supplements and brain training such as that found in the program Brain HQ .

The dietary interventions are discussed in an earlier blog, A new model for treating Alzheimer’s , however when writing that I had not appreciated the value in using regular brain training in conjunction with the program. The program Brain HQ was presented by the founders at the seminar and there are good quality studies confirming the value of its use in reducing the incidence of dementia and delaying its onset. Interestingly it seemed to be the exercises that improved processing speed which really made a difference. The ten year study is summarised in more depth in this article.

The role of exercise is also worth exploring in further depth and typically relates to its role in improving insulin sensitivity and blood flow to the brain. Regular physical exercise also helps maintain active brain tissue in particular in the hippocampus which is the seat of memory.  A 2016 study showed a reduced incidence of dementia in over 65’s who exercised at least three times a week (3).

Christine Pope is a practicing nutritionist and homeopath based at Elemental health at St Ives. If you are interested in working with her to reduce your risk then please contact her clinic on 8084 0081 to make an appointment.

 

(1) Ohara T et al, Glucose Tolerance staus and risk of dementia in the community – The Hisayama study. accessed at http://67.202.219.20/upload/2011/9/20/Neurology-2011-Ohara-1126-34.pdf

(2) Phung T et al, Hysterectomy, Oopherectomy and Risk of Dementia – An Historical Nationwide study. accessed at https://www.researchgate.net/profile/Lars_Kessing/publication/45508676_Hysterectomy_Oophorectomy_and_Risk_of_Dementia_A_Nationwide_Historical_Cohort_Study/links/5798a8f508aeb0ffcd08b189.pdf

(3) http://annals.org/aim/article/719427/exercise-associated-reduced-risk-incident-dementia-among-persons-65-years

Five easy detox lunch options

One of my favourite meals to eat out is lunch so before I started the detox I scoped out the local area for some good detox lunch options.

The detox is gluten and dairy free to remove inflammatory foods as well as excluding alcohol and  coffee. It’s not that challenging for me really as I am gluten free and usually only have a little cheese or yoghurt. It also excludes processed foods such as deli meats and recommends minimal deep water fish which often have heavy metal exposures.Basically the idea is to reduce as many toxins going in to your system to lighten the load. Its helpful if you make sure you also include the following;

1. 5-6 serves of vegetables a day, including at least one of cruciferous vegetables such as broccoli, cauliflower and cabbage;
2. A small handful of nuts and seeds – great nutrients for detox and you can use raw or activated nuts.
3. Two to three serves of fruit a day – berries are a good inclusion.
The detox is also supported with a low allergen rice protein powder which has good liver support included, plus some gently detoxifying greens. I tend to mix that all together as breakfast and that makes for an easy (but green) start to the day.

When eating out remember many meals can be adapted by asking for the sauce or dressing on the side so don’t worry about asking – the worst they can say is no! Usually if they say no it means its been pre-prepared and sitting around for a while so it might be better to eat somewhere else.

The Stanley St Cafe downstairs in our building has a great range of salads and is very accommodating so the week started with a lovely Crispy Salmon Salad with Macadamia nuts with a colleague. She is working on the weight loss program at the moment so her lunch was the chicken and haloumi salad. It was a bit tricky resisting the lovely saltiness of the haloumi.

 The following day we went round to Mischica for their Korean warm salad – Bim Bim Bap, they offer chicken, beef, pork or tofu so plenty of options. The warm salad comes with sprouts, greens, brown rice, carrots, mushrooms and other vegetables and, when on detox, grilled chicken. Delicious!

The Runaway Spoon at Lindfield has a reliable salad on its main menu which is filling and detox friendly, the Quinoa and Lemon herb chicken with avocado, pumpkin and tomato. Another great option at St Ives Shopping Centre, a Coconut Chicken salad with rocket, paw paw and avocado.

The one meal I ate at home during the week was a lamb salad my son made with mixed greens, cucumber, lamb and olives. A great range of flavours and adding more greens such as cucumbers or beans to a salad makes it filling as well.

What else would you add for lunches during a detox?

Christine Pope is a nutritionist and homeopath based at Elemental Health, St Ives. She is also a Director  and Treasurer of the Australian Traditional Medicine Society. She is available in clinic on Tuesdays and Wednesdays. Appointments can be made on 02 8084 0081 or through their online booking software at http://www.elementalhealth.net.au

Alcohol free for a month – Four Reasons your body will thank you.

Spending a month without alcohol is for many people a less than fun way to spend the month. However your body will thank you for removing a major stressor and allowing it to function more effectively. Also I would recommend that you replace the night at the pub with some other fun activities which don’t involve alcohol – go to the movies, bush walking or try a dance or yoga class. Distract yourself to make it easier to manage the changes to your lifestyle and you may find some of them stick.

Your body will also benefit from these changes in several areas.

First up your waistline will thank you! The high kiliojoule count of alcohol (27kj per gram) particularly when combined with juice or soft drink means that cutting out alcohol removes a significant source of extra kilijoules. One of my clearest recollections in clinic was seeing a weight loss client who had put on over 20kg in a year from consuming the equivilant of half a bottle of wine a night. Cutting out the alcohol and exercising regularly saw her lose the weight in less than six months.

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Secondly if you have problematic skin replace the alcohol with 6-8 glasses of water a day and watch it improve. Alcohol is very dehydrating and as the skin is a major organ of detoxification it will often show signs of the struggle on the surface – redness, flushing, blotchy skin, greasy skin and dryness even rashes. A recent UK challenge showed before and after photo’s for a number of women doing a similar challenge with quite amazing results. Have a look at Daily Mail Cold Turkey for some real inspiration. Better still its a lot cheaper than expensive skin care and facials!

Third your liver needs a break and cutting out alcohol for a month gives it a chance to work on eliminating a significant range of other toxins from your system. It may also down regulate your alcohol dehydrogenase pathway which means less alcohol to get a buzz on in future. Fatty liver can be significantly helped by removing the stress of dealing with alcohol as well. You might need to give it a little more than a month and tweak the diet as well but the liver has an amazing ability to regenerate.

Finally you may start to smell better. Skin is one of the biggest organs of elimination so bad body odor or problematic skin is often a sign that we are not coping well with our current diet and lifestyle.  We all know how bad someone with a hangover smells as they detox the next day. Removing this burden on your system will really reduce the smell factor!


Christine Pope is a homeopath and nutritionist based at Elemental Health, St Ives. She regularly runs Detox workshops and programs. Contact her on 8084 0081 for appointments.

EMF could it be destroying your sleep?

Currently I am listening to a series of Environmental Health master classes with the first one on Electromagnetic radiation. I have always had an interest in this topic as many years ago I remember being told that engineers on the Centrepoint tower near the transmitters would be infertile within fifteen minutes if they weren’t wearing shielding. That highlighted to me how dangerous even invisible sources of radiation can be to the human body.

Now for most people this isn’t a risk as they would rarely be in this situation. However over the last twenty years with the increasing use of a wide range of devices and Wi-Fi our exposures have increased dramatically and some people are really starting to be affected badly often with one of the first signs being insomnia, difficulty getting to sleep or staying asleep. Another major symptom is usually headaches particularly at the front of the head.

Mobile Phone Base Station With Background Of Blue Sky
Generally I would be concerned about the insomnia and headaches being associated with EMF if it started after you moved house or if you sleep well when travelling but not at home. Australian levels of acceptable radiation are much higher than Europe (often as much as ten times higher) as they have largely been set by industry, rather than being based on research.

The first thing I would recommend is to remove devices from the bedroom, even a digital clock radio which emits low levels of radiation should be at least two metres from your head. Secondly do a quick audit of where you are sleeping relative to strong energy currents from your meter box, fridge or microwave oven. Ideally the further away the better but at least a metre away even through the wall where the device is located. Turning off Wi-Fi in the home at night can be beneficial. There have been reports where severe insomnia sufferers started sleeping when towns lost power for a few days at a time.

Man Removing Apple Iphone 6 From Pocket
The other area to look at is your phone. Have you noticed how much it heats up when you hold it close to your head for a ten or fifteen minute conversation. Do you really want to have that heating other parts of your body on a regular basis?? And you know where most men put their phones, at least women largely stick it in a handbag! Reduce your exposure by using your phone like a teenager and mainly texting or get a pair of headphones for calls if you need to talk to people. At home think about switching to a corded phone as even the cordless phones put out a reasonable amount of radiation.

If you are interested in more information on this topic I can recommend Nicole Bijlisma’s book Healthy Home, Healthy Living as its well researched and is focussed on solutions. Nicole is a naturopath and building biologist. She also has quite a lot of information on her blog.

Have you made changes to reduce your exposures to EMF? Let me know how it affected you.

Christine Pope is a practicing Homeopath and Nutritionist based at Elemental Health, St Ives (8084 0081). She is also Head of Nutrition at Nature Care College at St Leonards.

Getting ready to detox!

Sick Woman On Bed Concept Of Stomachache, Headache, Hangover, SlThe first time I really detoxed was at Camp Eden. I was supposed to be studying for a nutrition exam but somehow got distracted doing “online” research and did a Blackmore’s online quiz. A few weeks later I got a phone call from Marie Claire magazine and I had won a trip for two people for a week to Camp Eden. It was an amazing week and a real turning point for me as it highlighted the benefits of just one week of healthy food and exercise.

It also highlighted how tough detoxing can be if you don’t make some preparations beforehand. I didn’t really seem to have a difficult time with it as I had already made a few changes to my diet whilst studying however I did see some quite unhappy people the first few days.

First up cut down the coffee or alcohol or whatever your drug of choice is before you arrive. With my group there were people going cold turkey from 4-6 coffees a day, several beers and a couple of other things which best stay unspecified! Just the coffee withdrawal was fairly bad, people had headaches and were quite grumpy for the first couple of days. I did hand out a bit of Nux Vomica 30c to those who were prepared to give it a try. One serious drinker left after 48 hours. So cut down significantly in the weeks before the detox. Halve the coffee for example and then reduce to one a day. With alcohol I would suggest alternating drinks with water and then making every second day alcohol free.

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Secondly start your exercise program before the detox. Ideally walking or swimming are good places to start building to at least half an hour a day. Camp Eden had a sneaky way of making you exercise as all the activities were at the bottom of the hill and the accommodation, spa and dining hall were half way up the hill. That was at least 30 minutes of intense uphill walking each day on top of whatever else you did.

The other part of the week that was a little more confronting was the group sessions which covered a range of topics from goal planning to looking at obstacles to success. If you haven’t done much counselling work on yourself you may find it a little confronting however it was fabulous to see how much other baggage people dropped as a result of this work. So perhaps a little work on yourself to see why you want to make these changes and setting yourself some goals could be a powerful addition to your motivation.

If nothing else I would love everyone to have been with us on the final day which started with tai chi on the beach at 6am, followed by an invigorating swim (it was May) and then a whole day of playing! Yep we played hours of tennis and had a lengthy water polo match. The tired stressed group who arrived at the start of the week had so much energy at the end that they could play like kids – we just had fun all day!

If you are interested in detoxing you can make an appointment on 8084 0081 or book in to our detox workshop to see what its all about.
Email christine@elementalhealth.net.au for more information