Author: aliyanali

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Comfort and Joy for Ulcerative Colitis

Hello Everyone. I hope that you are well. This post comes out on Christmas Day, and I hope everyone is having a stress-free, happy time. It can be challenging when you have health conditions and need to be near a bathroom or somewhere quiet to lie down. If you have colitis, ulcerative colitis, Crohn’s, diverticulitis, or any inflammatory and autoimmune condition that causes such discomfort with physical, mental, and emotional challenges, I know exactly how that feels.  You see, I have ulcerative colitis (and hemolytic anemia), and I used to suffer so much with the symptoms, flare-ups, medication, hospital admittances, medical procedures, exhaustion, frustration, stress, juggling family and work life with two young boys, and worried whether I would survive. I am now in remission, feeling fantastic and enjoying life, with the best body composition I have ever had, and I cannot remember the last time I had a flare-up. If you, or anyone you know, has colitis, ulcerative colitis, Crohn’s, an inflammatory disease, or autoimmune conditions, read on and share. It could very well be the lifeline that you/they need.

Living With Ulcerative Colitis

I took supplements and medication and tried everything that was suggested to me by nutritionists and doctors. I traveled the world seeking help for my autoimmune conditions, going from specialist to specialist, following their advice. Nothing helped me get well. It felt like many plasters were being put on many cracks to cover up the symptoms, but no healing was going on. Nothing was healing the cause of the problem, and some treatments were contributing to the problem. In a way, what saved me was that my body wasn’t responding to medical treatment, and I ended up being kept alive with weekly blood transfusions. I was so overwhelmed and almost wanted to give up! I had no choice but to find a solution to this, which I could apply to my daily life as a busy Mother of two young boys.
This is what led me to start researching.
It is understandable people are not getting their symptoms under control despite taking on specialist advice for their ulcerative colitis, colitis, Crohn’s, and so on. You are given medication and supplements and told to watch your diet and keep up with tests and procedures. You may be given a supplement for this and something for that, and the problem is, if you already have poor gut health, these will only exacerbate the issues, adding to a more unbalanced gut microbiota, which then leads to more inflammation in the body, which leads to more flare-ups. Coping with ulcerative colitis can be exhausting. Physical, social, financial, and emotional complexities may be running alongside your inflammatory condition. Dealing emotionally with ulcerative colitis symptoms is challenging, and not everyone understands what you are going through. The impacts on relationships can be difficult. You could very well be dealing with bone and joint issues like arthritis, which presents itself in the cooler months, which throw extra challenges at you (have you read Prevent Knee Osteoarthritis Progression?). I developed hemolytic anemia.

What Is the Best Management of Ulcerative Colitis?

The other issue is that you may have excellent care and doctors around you, but they cannot think for you, eat for you, exercise for you, or follow you around and advise you. Finding resources to help you reduce stress, reduce ulcerative colitis symptoms, heal your body, get good nutrition, and calm your system down is essential, as well as your medication. I know that finding a resource of education and helpful tools in one place to aid in healing ulcerative colitis is tricky. This is why Eat Burn Sleep exists and is available to you 24 hours a day, every day. Your own nutritionist advice, which doctors worldwide recommend and is Bupa-global-approved, is there on your app, following you around, guiding you on what to eat, how to exercise, etc. I searched everywhere for something like Eat Burn Sleep through the years. I have read anything and everything to heal myself and then qualified at a top London naturopathic nutrition school. There’s a minefield of information about ulcerative colitis out there. Believe me; if there’s a diet recommended for ulcerative colitis, I will have tried it. Some, like medication, worked briefly, and I was so happy that symptoms died off for a while, but sure enough, they came back with a vengeance. It is so disheartening—one step forward, three steps back. Unfortunately, once you get one autoimmune or chronic inflammatory disease, the pathways are open, putting you at high risk for developing another disease. Like I did. The toll on your physical and emotional health is intense.   A recommended diet for ulcerative colitis on the internet, according to many medical authorities, is the low-residue diet so that your intestines won’t need to work as hard as usual. The low-residue diet is restrictive and does not meet nutritional needs, so it is only for temporary measures under medical supervision. This restrictive diet plays a role and is often recommended after bowel surgery or preparing for a colonoscopy, for instance. For a minimal time only because it won’t reduce inflammation or treat ulcerative colitis and will likely cause more inflammation. It is no wonder that people with ulcerative colitis often have to seek a nutritionist or dietician because many ulcerative diet recommendations will cause more inflammation and malnutrition. If you already have weakness, headaches, anemia, and fatigue due to ulcerative colitis malnutrition, these diets will only contribute to gut dysbiosis, weaker immunity, and less-than-optimum health. This, of course, opens the body up at high risk for other illnesses and conditions. Nutrition deficiency will present symptoms like mouth ulcers, tingling in your limbs, itchy rashes, feeling drained, weight loss, and so on. If you have Diabetes, a low-residue diet will impact blood sugar, present more challenges, and so on. You may be interested in reading: How Do You Get Nutrients With Celiac Disease? Medical professionals worldwide recommend Eat Burn Sleep, which pertains to clinical practice and has shown excellent results.  

What Is the Best Natural Remedy for Ulcerative Colitis?

A nutritionist experienced with ulcerative colitis can provide a detailed gut health nutrition plan with a day-to-day schedule. They can devise weekly menu ideas and hopefully give advice on eating out (they are all here in the Lifestyle Guide, members). They will help you recognize your triggers and reduce flare-ups (members can find it here) but also ensure that you get optimum nutrition that will be absorbed. Gut microbiota contains trillions of bacteria that change continually with lifestyle factors such as food and drink we have, stress, what we breathe, medication, health conditions, and so on. An alteration of your intestinal microbiome is a significant factor in the pathogenesis of a chronic inflammatory disease of the gastrointestinal tract. This means that promoting good microbiota with the right type and quantity of foods regularly will reduce gut dysbiosis. It will promote regular immune activity, reduce inflammation, and aid the healing and repair of the inflamed, permeable digestive tract, putting ulcerative colitis into remission. A tagine with chicken and vegetables, saffron and herbs. Optimally modulating gut microbial diversity and stability will prevent gut dysbiosis. This will prevent chronic inflammatory diseases. Eating the right balance of good foods is imperative for further absorption of nutrition. 
Pairing this ulcerative colitis nutrition protocol with an anti-inflammatory lifestyle will help you turn this around. I assure you! It frees up a lot of thinking time.
When you have any inflammatory or autoimmune condition with flare-ups, you are continually thinking about food and flare-ups: What food will not create a flare-up, or how hungry you are, or trying to work out what was in something that caused a flare-up, how to navigate a day without one, and so on. It truly is exhausting all around. Have you read Reduce PCOS & Belly Fat, Why You Have Psoriasis, & Reduce Asthma with an Anti-inflammatory Diet? Check out what others say on the Testimonials page. There are also video testimonials in most of the chronic inflammatory conditions under the Conditions tab.  

Does an Ulcerative Colitis Diet Have to Be Bland?

So often, when you want to avoid the issues that come with colitis, Crohn’s, inflammatory bowel disease, and autoimmune diseases, you can stick to very few foods that seem safe. This means that you can miss out on nourishment, even when you have your bowels under control. Fearing an attack at unpredictable times can make you not trust what you are eating. It affects you when you are out and about, traveling and visiting (which is all worried about, I know); what can you eat that won’t cause a flare-up? All of this worry increases the chances of abdominal pain and needing the bathroom. Chances are also that your body will not absorb enough nutrients because of the attacks, causing dehydration, fatigue, anemia, and headaches. You can often be starving, but that is easier to deal with than worrying about navigating public transport, attending a meeting, being social when you need a bathroom, etc. You may know your triggers and head to a health food store for alternatives, only to find yourself in pain not long after eating. The thing here is that the food industry relies on good marketing. We are leading such busy lives that we are not reading the small print.  

What Common Thing Can Make Ulcerative Colitis Worse?

Even with known triggers, you can miss the fact that there are inflammatory ingredients in millions of ‘healthy foods.’ For instance, soy lecithin. It’s practically in everything. Check the packets of the box of healthy crackers that you may have picked up or the healthy cookies. It is linked to gut inflammation, obesity, metabolic disorders, and Diabetes. People are misled because soy lecithin is also known as a health supplement. The fact is that the soy lecithin promoted as a health supplement is supposedly different from the soy lecithin processed to be used as a food emulsifier. Soy lecithin, as a food additive, goes through a multi-step chemical process that strips it of soy and protein, and it involves pesticides, solvents, and goodness knows what else. Whether the purified soy lecithin supplement is healthy is also under debate since supplement companies are not FDA-regulated. Many supplements contain bulk items that will cause inflammation. There’s more about soy lecithin in this article: Is AG1 Supplement Good for You? It is good to keep in perspective that shielding ourselves from chemicals would be near impossible, but limiting damage and reducing the amount we are exposed to in foods is possible. An ulcerative colitis diet can be the complete opposite of bland. All of the anti-inflammatory recipes on this platform have been devised by me using carefully selected anti-inflammatory ingredients that have nutritional properties. I then test them on myself and others before uploading them to the Eat Burn Sleep platform. The Expert Advice section includes extra support, advice, and flare-up protocols for many symptoms, situations, and conditions. Again, all were tried and tested by me and recommended by me.

What Is Good Comfort Food for Ulcerative Colitis?

People are often surprised at the variety of food I eat to keep my ulcerative colitis in remission. They are amazed by my having wine and champagne, a steak now and then, and the cake I eat. Oftentimes, they are shocked when they see me have a slice of pizza at a party. When I devised this anti-inflammatory lifestyle to put my inflammatory conditions into remission, I knew that it had to be exciting, and the foods had to be delicious and varied. It could not be in any way boring, restrictive, or bland. That is not how I would ever want to live. Food is life! It is beautiful. We need it and nutrition for vitality to enjoy our lives. No compromises! So, this platform has 300+ comfort foods for ulcerative colitis and all inflammatory conditions. Sweets, savories, snacks, breakfasts, lunches, dinners… Life is to be enjoyed. It is not about perfection. That is unattainable and unsustainable. It is about damage limitation.

Reducing Stress With Ulcerative Colitis

If you have ulcerative colitis, there is no doubt that your days will be challenging. The debilitating symptoms and the psychological stress that can come with your condition are so significant, and what that entails puts extra pressure on you. Ultimately, extra stress is the last thing that you need because stress can trigger a flare-up. Comfort is what you need and what will calm your system down. Although there may be some things that you cannot control, there are things that you can control to live your life well with ulcerative colitis and other inflammatory diseases, which may control the rest. To have a chronic condition every day is a challenge (let alone the holidays), but I am here to say that you can live life well (if not better) with an inflammatory disease.

How to Put Ulcerative Colitis Into Remission

You may feel even better than before because you may like me; after being so ill for so long, without light at the end of the tunnel, feeling amazing feels miraculous. To have a fitter, nourished body without flare-ups, and to plan and enjoy holidays and every day and not have compromised time with my boys, family, and friends. I am grateful that there are things I do now that I didn’t do before. I know they help me and others tremendously. If you have an inflammatory condition, know that you are not alone and that others understand. Reach out to me, my team, and our beautiful community forum. Being part of a community of understanding people who know precisely what you are going through is incredibly supportive and inspirational. Your physical, mental, and emotional health can be improved immensely. Alternatively, you could book a 15-minute Zoom Call with me in the new year. We can work through your ulcerative colitis condition in a private consultation or an extensive Bespoke Coaching Session. I hope that you have a wonderful, stress-free holiday. One in which you can enjoy some stress-less activities, which will help your condition. I wish you all comfort, good health, and joy.
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How to Lose Weight For and During Holidays

Hello Everyone! You will not believe how many delicious foods and treats you can have to lose weight exponentially while packing your body full of nutrients. If you started living the Eat Burn Sleep way now. Of course, this means that if you want to lose weight quickly after Christmas, you will already be on the way there and won’t need to worry. (Not to mention for next year’s vacations and holidays!). If you want to reduce chronic inflammation, avoid weight gain at Christmas, and enjoy lots of delicious food and treats, read on to find out how.

How Can You Lose Weight at Christmas?

It is possible to lose weight over Christmas if you embrace living in an anti-inflammatory way from now on. Going forward, if you get good sleep, keep stress down, eat gut-healthy foods, do anti-inflammatory movements daily, and practice neuroplasticity as a matter of life, it is more likely that you will lose weight. This will aid in reducing any other conditions that you have, like rheumatoid arthritis, fibromyalgia, psoriasis, eczema, depression, irritability, tearfulness, headaches, Long COVID, IBS, and the list goes on! You can still have sweet treats and snacks if you want to. Make sure to make them yourself so you know what’s in them. We have many sweet treat recipes for our weight loss lifestyle. You can still have champagne and wine. It’s all about moderation, after all. Life is to be enjoyed, and I know that if weight loss dominates your thoughts, then there may not be room for enjoying yourself. I advise switching your focus to how you can improve your gut health with amazing foods as a healthier, sustainable suggestion that delivers incredible results. Good food is essential to gut health, liver health, immunity, neurotransmitter production, and keeping inflammation down. This will reduce your weight and make you happier because of the brain-gut connection – not just because of weight loss.

Does Being Overweight Mean You’re Unhealthy?

Excess weight puts the body into a pro-inflammatory state and interferes with optimum health, opening the body up to some serious health issues. If not paid attention to and reduced, it can lead to obesity, which is a chronic inflammatory condition and puts your body at risk of a whole array of non-communicable diseases like:   Since Covid-19 is doing the rounds again, it is wise to want to lose weight now and over Christmas. People with obesity that catch Covid-19 are more likely to be hospitalized. It doesn’t take much weight loss to make a tremendous difference in reducing health risks, and because Eat Burn Sleep’s recipes are so delicious and easy to follow, you can really enjoy losing weight. I often quote our member Kristen because she was in the media with her 60 lb weight loss (which also put her depression into remission). Still, if you scroll to the bottom of the weight loss/obesity condition page, you can watch some of our members talk about weight loss. I love getting these videos (and those by text) from members because it means so much to put a face to their names, know them better, and follow their health journey. It makes me so happy! If you look through all the testimonials, weight loss is usually mentioned and happens quickly. Like I always say, though, long-term health is the goal. The article: How Can You Lose a Lot of Weight Fast? & Best Exercise to Lose Belly Fat Quickly may interest you, too!  

How to Avoid Weight Gain at Christmas

Of course, you can eat an incredible, exciting array of foods and desserts, have a glass of wine or two over Christmas, and avoid weight gain. I recommend that you follow this advice to prevent weight gain over Christmas.

Can You Gain Weight From Christmas Dinner?

If you eat a Christmas dinner prepared with whole, unprocessed foods and without additives, you will not gain weight from that meal. Likewise, if you are not cooking and you are eating at a dinner party that may contain foods that are not anti-inflammatory or gut-healthy, yet eat and live in an anti-inflammatory 80% of the time, you will be fine if you know your trigger foods. It may not digest the same and make you feel uncomfortable and want to lie down, but this one meal isn’t going to put weight on you instantly. If you are eating out and need guidance at all times, Members can use the Eating Out Guide. It is handy because you can access the app, whilst out, for quick reference. It soon becomes second nature. Don’t forget to do some anti-inflammatory movements or take a walk to aid digestion.

What Food Helps You Lose Weight?

There are misconceptions about what food helps you lose weight and misleading packaging, and I could talk all day about the dangers of zero-calorie food, the dangers of the way food is processed these days, and not eating well. Your body needs nutrition, and you can lose weight without compromising nutrition, not just temporarily, which happens on many diets.

So many people yo-yo because these restrictive diets are not sustainable.

You need to have access to Eat Burn Sleep’s entire 300+ anti-inflammatory ‘weight loss’ recipes, such as example weeks and organized monthly menu plans, shopping lists, and all of the tools you need to make weight loss easy. Weight loss is a side effect of Eat Burn Sleep’s anti-inflammatory lifestyle. If that is inflaming your body, weight loss occurs quickly once you start on this gut-healthy lifestyle, which continues exponentially. Eating lots of the right foods with anti-inflammatory properties that work synergistically together provides the body with all the nutrients it needs, balances gut microbiota, reduces inflammation, and reduces weight. This does not happen with many weight loss diets. Many weight loss diets are all about calorie counting and banishing food groups. They are nutritionally unbalanced, making people feel emotionally unstable and unhappy because their guts are unhappy. When you focus all day on calories or what not to eat, this induces cravings and misery!

You can be starving on the inside yet have weight issues. A well-nourished body will not be starving. 

A starving body also creates less-than-optimum mental well-being. You may enjoy listening to the chat with myself, Russ Kane, and Chantal Rikards OBE, on How Can You Achieve Optimal Wellness. We laughed a lot!

Simple, Healthy Christmas Recipes

If you are signed up for our newsletter, an anti-inflammatory, healthy Christmas menu will be dropped into your inbox this week. It has various delicious, anti-inflammatory options that are easy to prepare and can be made in advance, including some Christmas salads and amazing, easy dessert recipes. If you missed it, contact our team, and we can send it to you!

Good, tasty food that feeds your gut microbiota well and reduces inflammation will aid your weight loss goals.

I appreciate that not everyone wants or has what is known as traditional Christmas Day food. Hence, it’s a nice collection of delicious food that will help you avoid weight gain over Christmas and give you a taster of what delicious anti-inflammatory food tastes like. If you are looking for healthy, one-pot, anti-inflammatory meals to have over the Christmas holidays. And ones that can be made quickly and in advance; go with some energy-efficient (in more ways than one) slow cooker ones that are so good for your gut health. (Members, there are so many slow cooker recipes to choose from). They keep in the fridge for up to 5 days and in the freezer for three months.

There is nothing like bringing some delicious food out of the freezer and feeding friends and family when you don’t have time or feel like cooking!

A dish of beef brisket, a meal for digestive disorders. Slow Cooker Beef Brisket Throw all the ingredients in and slow cook for 6 hours. Amazing for your gut health and digestion and lowers inflammation. The beef breaks away into soft, succulent strands, and the sauce gets richer by the day, so this is definitely one to prepare a day or so in advance because it tastes even better. Serve with broccoli steamed lightly for a burst of green in your bowl and calcium, magnesium, phosphorus, vitamin C, B vitamins, and so on. Slow Cooker Paleo Beef Short Ribs Slow-cooked pasture-fed beef is good for gut health, digestion, immune strengthening, and protection from (as well as reducing) chronic inflammatory conditions. Plus, the procedure used in creating soy sauce creates unique carbohydrates that feed microbiota, which will assist in lowering inflammation. Slow Cooker Indian Vegetable Curry This slow-cooker Indian curry recipe couldn’t be more straightforward. You can use mild, medium, or hot curry paste/powder, depending on your taste. Because you are using a ready-made paste, make sure it doesn’t have any inflammatory ingredients, which will undo all the good microbiota-feeding work! Members, check the list of ingredients that you should avoid in the red foods list section. The amino acids that reduce inflammation in mushrooms, plus the antioxidants, minerals, and fiber in all the ingredients here, make this a potent anti-inflammatory meal, feeding good gut microbiota and giving a good dose of vitamin D. A bowl of chicken soup and vegetables in a clear broth - an EBS recipe Slow Cooker Chicken Soup Chicken is exceptionally high in heart-healthy vitamin B3, and the darker meat contains double the amount of zinc and iron of the lighter meat, giving it extra immune-boosting properties.

Who knew that healing and weight-reducing foods tasted so good?

Savor the flavor and enjoy the anti-inflammatory weight loss properties of our Eat Burn Sleep Christmas menu in your inbox. Subscribing will give you lots of health education tips and recipes to improve your physical, mental, and emotional health. The majority of the foods that you eat need to be nutritious (and delicious) for weight loss (and for a happy life). Remember, though, you cannot heal with food alone. Lifestyle matters so much!

How to Lose Weight After Christmas

As I touched on, if you follow this anti-inflammatory lifestyle, you will already be losing weight and inflammation, and you won’t need to worry about putting your attention on weight loss after Christmas. Just concentrate on living your best life. Weight reduction will continue if you follow this lifestyle. It sounds so easy. That’s because it is, and it is enjoyable.  Good food that isn’t full of chemicals, unhealthy fat, and ingredients that our bodies do not know what to do with gives us life, not puts it at risk. It is there to be enjoyed, and it is essential. We all deserve tasty, nutritious food that doesn’t inflame our bodies and cost the earth! If you are looking for a gift to help anyone with weight loss goals or a non-communicable condition, autoimmune disease, digestive issues, and so on, consider the gift of health. Whichever corner of the world you are in over Christmas, I wish you health and happiness and hope you have a beautiful time.
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Feeling Depressed, Not Jolly?

Your Gut Health Could Be The Reason

Hello Everyone! It’s a fact that your gut health has an impact on your mental well-being, as well as your physical health. Feeling jolly has a lot to do with a gut abundant with a perfect balance of diverse intestinal microbiota (brain-gut connection). The holidays can test your brain and gut health. Whatever holiday you celebrate in your corner of the world can be a period where food, alcohol, and stress are prominently present. All these can lead to a gut microbiota imbalance, causing a pro-inflammatory state, which has adverse physical and mental health outcomes. These include low moods, brain fog, depression, and anxiety, as well as subsequently affecting neurotransmitter (e.g., feel-good serotonin) synthesis. In this post, I will share tips on indulging in some microbiota-loving activities to look after or improve your gut health throughout the festive season.

How to Have a Gut-healthy Holiday Season

Five tips that will contribute to your jolly time: J    Just be kind to yourself – and have alcohol in moderation. Because in large amounts, alcohol can overwhelm your gastrointestinal tract and liver. O   Opting for traditional holiday foods like meat and vegetables prepared simply will populate your microbiome with some excellent bacteria. L   Love yourself more and let your mind and body relax, breathe, meditate, and reduce stress. This is important for gut motility, liver health, digestion, and immunity. L   Limited body movements promote inflammation. Make sure that you fit in a little exercise every day. Gut microbiota doesn’t like sedentary lifestyles. Y   Yawning means that you are tired. Don’t fight sleep, alternate later nights with earlier nights. Sleep deprivation changes gut microbes.

What Alcohol Is Best for Gut Health?

I love a glass of champagne or some vintage wine, and I recommend a glass or two when at parties, with a glass of water in between. Not only to dilute it in your system, but also to avoid dehydration. If you are at a dinner party, all the better because the food will slow the absorption of alcohol in the bloodstream.  Make sure that you don’t drink on an empty stomach.  A glass of red wine or champagne will benefit your gut microbes and increase diversity, which, in turn, will reduce inflammation. This is mainly attributed to their rich and varied polyphenol content. Non-alcoholic red wine contains the same levels of polyphenols, too.  Polyphenols are antioxidants that can beneficially affect the gut microbiota. They also exert a protective effect on the brain, protecting it from age-related neurological disorders and the cardiovascular system by lowering blood pressure. If blood pressure is a concern, non-alcoholic red wine may be a better option. Go for an organic one. Check the ingredients. If you are out for a drink with friends and feel like you will have more than one, I recommend a vodka soda because it isn’t loaded with sugar. Alternate with sparkling water and a slice of lime! So refreshing! However, if you are at a party and are offered a sweet cocktail, mulled wine, or a glass of red wine or champagne, I recommend the red wine or champagne, for its antioxidants, every time. Sip slowly and enjoy each delicious mouthful. I always recommend you steer clear of sugary alcoholic drinks because they produce the worst hangovers! Some sweet alcoholic beverages play havoc with your blood sugar levels and induce cravings while drinking them, which can have you reaching for snacks that may disrupt your gut health. Sugar in alcohol gives you a buzz, but the come-down the next day and the dehydration are why you feel dreadful. Plus, the a lack of good sleep, hormone disruption, etc. For more information about what happens when you drink alcohol, read the articles: How to Avoid a Hangover, How to Deal With a Hangover & Best Alcohol Drinks for Diabetes. Moderation is key, of course, because in large amounts, alcohol will cause gut dysbiosis, which is when your balanced gut bacteria is disrupted. This compromises the immune system, leads to bacterial overgrowth and leaky gut syndrome, and can damage other organs. It can also make you feel the opposite of jolly because of the brain-gut connection. Too much alcohol can lead to depression. Liver health is also imperative to good health, as an overtaxed liver makes you feel unwell. Alcohol interferes with the liver’s ability to break down and remove fats. Also, excess alcohol can strip the body of essential minerals and can further contribute to chronic disease. Drink lots of warm lemon water between your social occasions to support your liver health, and try to have a few days alcohol-free, if possible. Members, be prepared! Here’s a detailed Overindulgence Recovery Protocol. Support your liver through the festive period by following the liver detox section.  

Festive Food to Keep Gut Healthy

Traditional holiday foods like meat and vegetables that are prepared simply will do you good since they will populate your microbiome with some excellent bacteria. For instance, many traditional feast vegetables will have a prebiotic effect. Prebiotics stimulate health-promoting bacteria in the gut microbiome. As a prebiotic example, carrot fiber is a good fuel source for the bacteria Bifidobacterium longum, Bifidobacterium adolescentis, and many more residing in the gut. This bacteria produces short-chain fatty acids, contributing to good gut health, increased barrier integrity, decreased inflammation markers, and overall health. The amount and type of fiber you eat affect the composition of gut bacteria and what short-chain fatty acids are produced.  Nutrition in traditional and straightforward vegetables served at holiday times is essential for health. For instance, the carrot is a gold mine of nutrition. It is rich in vitamins, polyphenols, and carotenoids, acting as antioxidants, anti-cancer, and immune boosting. They are suitable for a healthy heart and lungs, cholesterol-lowering, collagen production, eyesight, skin, nails, wound healing, and anti-inflammatory. Nutrients in various types of organic meat will also provide bioavailable (easily absorbed) protein, minerals, and vitamins, aiding the body in building and repairing tissue, maintaining healthy skin and hair, and boosting immunity, a healthy nervous system, thyroid health, metabolic balance, red blood cells, and cholesterol health. Plus, beneficial gut bacteria. For lots of holiday feasts, there are a lot of baked and sweet goods that may contribute to an unhealthy gut. Try these: Gut-healthy Thanksgiving Recipes, 5 Acid Reflux-friendly Desserts, Gut-friendly Festive Recipes, and Best Appetizer Recipes to Suit Everyone. I suggest baking your cakes, cookies, and bread using anti-inflammatory ingredients. You will know what they contain and will satisfy your sweet tooth for longer without compromising your health. Eating predominantly well means that it is okay to have the odd chocolate candy being passed around because you will be full of nutrition. For the buffet table or to know which canapés to go for, Members consult the Eating Out Guide. Interestingly, it doesn’t take long to train your taste buds, nor reduce the microbiota that craves unhealthy food, and increase the microbiota that craves healthy, anti-inflammatory foods. Food is one of the most critical modifying factors of the microbiota-gut-brain axis. As Dr. Dawn Sherling said in our recent podcast about additives and the microbiome, reclaiming the joy in food and eating well is excellent advice.  Enjoying good food is essential to good gut health, liver health, immunity, neurotransmitter production, and keeping inflammation down. Food is life; it is beautiful, and it significantly affects how we feel.   

Does Exercise Reduce Inflammation?

It’s wonderful to rest, read, play board games, watch films, and have time with your family over the holidays. Remember to move every day, though. You will feel better for it. Being sedentary increases inflammation and is a significant risk factor for chronic conditions. Stretch out your fascia and fit in a quick anti-inflammatory workout before you start the day, focusing on your core for good gut health. The Eat Burn Sleep movements are manageable and show results quickly without increasing inflammation (many exercises can cause chronic inflammation). Being sustainable helps mental and physical health. Even a short walk twice daily will benefit you over the holidays. Gut microbiota loses diversity, and disease risk increases with a sedentary lifestyle.

Can Holiday Stress Affect Gut Health?

Holiday stress is real, and in particular, if you are suffering from chronic diseases like inflammatory bowel disease such as colitis and Crohn’s, PCOS, and endometriosis, with flare-ups that are challenging throughout the year, let alone having to navigate the holidays, too. Unfortunately, stress does affect your microbiome, which can increase the symptoms and conditions. Excess cortisol alters microbial diversity and composition, and good microbiota regulates stress response and hormones. The gut-brain axis aids in reducing stress. A well-balanced gut will deal with stress more efficiently. Stressful interventions induce changes in the gut, so make sure you socialize with people who do not stress you out, for instance. Physical interactions with people you love to be with promote an abundance of good microbiota. Keeping stress down will promote a balanced microbiome, gut motility, digestion, immunity, a healthier liver, neurotransmitter production, and aid sleep. Whatever healthy things you can do to reduce stress, do them as much as possible between festivities. Make time for yourself. Check out How Do You Live With IBS & Anxiety?, & Depression Diet and Lifestyle Intervention. Members, you have full access to the potent tools to aid in de-stressing throughout the platform under Membership, like the Mental Wellness section, Movement Guide, Eating Out Guide, etc. 

Sleep and Gut Health

A lot of late nights in succession will take its toll. I always advocate for early nights rather than late ones. There’s nothing nicer than an evening meditation, a warm bath, and snuggling up early with a good book with my phone in another room. However, I know there are dinners, party invitations, family gatherings, and visitors, so I suggest taking alternate early nights over the festive season and getting back on track as soon as possible. Sleep deprivation does so much damage and will zap your energy levels. It changes gut microbes, dysregulates hormones, compromises your immune system, increases inflammation, puts your body at risk of chronic disease, puts weight on, and so on. You can read more about what happens during sleep in this article: Top Tips for Better Sleep, Weight Loss and The Link With Sleep. You can also retrain your sleeping patterns with Eat Burn Sleep because a healthy gut microbiome influences your sleep quality. There’s an Expert Advice for Insomnia for anyone needing extra help. Microbiome diversity promotes more restorative sleep in the long term. Sleep is precious and imperative to good health.

Looking After Your Gut Microbiome

Looking after your gut microbiome will aid you in navigating the holiday season with vitality and joy. It’s a scientific fact that you are more likely to feel naturally jolly if your gut bacteria is balanced. Remember that what you eat, how you move, what you think, breathe, and how you sleep all contribute to your health.  Be kind to yourself and look after yourself, and remember that it is not about perfection. It is about damage limitation. Whichever holiday you celebrate this month, I hope you enjoy it.
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Eating for Glowing Skin: Secrets Revealed!

Let It Glow! Let It Glow! Let It Glow! It’s party season, Everyone! For this post, I will share how to unlock your skin’s optimum health for radiant, healthy skin throughout the holidays.  

Eating for Glowing Skin

You may want the Eat Burn Sleep ‘glow,’ or you could have a condition that presents itself through skin inflammation. Like acne, eczema, or psoriasis, or a condition you wouldn’t associate with skin disorders, like Crohn’s, Colitis, PCOS, endometriosis, obesity, and diabetes, for instance. You don’t need to spend a fortune to have peak skin health (and put your chronic inflammatory disease into remission). Incorporating changes now will ensure that your skin has a better chance of being party season-ready this holiday and glowing throughout the year. Skin-loving fruits and vegetables.

Follow an Anti-Inflammatory Lifestyle

There’s a direct link between skin health and lifestyle. What we eat and how we live can either protect and rejuvenate our skin or accelerate damage and early ageing. Choose anti-inflammatory foods rich in skin-loving nutrients like polyphenols, essential fats, antioxidants, collagen, vitamins, minerals, and fibre. By nourishing your gut, you reduce unhealthy bacteria and inflammation throughout the body, including the skin. A nutrient-dense, anti-inflammatory diet helps feed, repair, and protect your skin, reduce flare-ups, and even put chronic inflammatory conditions into remission.

Promote a Healthy Gut Microbiome

Skin homeostasis is directly linked to your gut health. An imbalanced microbiota alters immune responses, which can trigger skin inflammation and disorders such as acne, eczema, psoriasis, and rosacea. A healthy gut microbiome equals calmer, clearer skin.

Treat Chronic Inflammatory and Hormonal Conditions

Conditions like Crohn’s, colitis, PCOS, endometriosis, obesity, and diabetes often manifest through skin inflammation. When you treat inflammation at the source, the skin reflects this healing. An anti-inflammatory lifestyle supports remission and restores balance from within.  

Avoid Deprivation Diets and Unhealthy Eating

Restrictive, nutrient-poor, or high-fat diets can disrupt the skin’s lipid balance, increase oxidative stress, and fuel inflammation. Essential nutrients like vitamin C and healthy fats are vital for elasticity, wound healing, and barrier protection. Remember: healthy skin thrives on nourishment, not deprivation.

Check the Ingredients in Your Food

Additives, excess salt, trans fats, and sugar all drive inflammation, accelerate ageing, and damage collagen and elastin. They can cause acne, puffiness, swelling, water retention, and wrinkles.  

Cook and Choose Food Carefully

Highly processed or over-heated foods can oxidise fats and trigger inflammatory responses. Choose fresh, whole ingredients and gentle cooking methods to support both digestion and skin clarity. Check out these articles: Why Aspartame is Linked to Cancer, Reduce PCOS & Belly Fat, & Why You Have Psoriasis.

Drinks and Skin

Stay Hydrated

Water is essential for every cell and tissue in the body, about 60% of adult body composition. Hydration supports liver function and flushes toxins, helping your skin stay clear and plump. Water deficiency is linked to inflammation, ageing, and tissue dehydration.  

Limit Alcohol

Alcohol dehydrates, weakens the skin barrier, alters lipid composition, and taxes the liver — leading to dullness, wrinkles, and broken capillaries. It also depletes key nutrients like vitamin A, crucial for skin renewal. Enjoy in moderation and rehydrate well. You may be interested in these articles: Best Alcohol For Diabetes Sufferers, How to Avoid a Hangover & How to Deal With a Hangover. For concerns about coffee: Fancy a Cup of Coffee?

Skincare Routine for Glowing Skin

Have a Consistent Skincare Routine
  • Cleanse, tone, moisturise, and treat dry areas regularly.
  • Saunas and gentle exfoliation can help unclog pores and remove dead skin cells.
  • Try My Wake-Up Makeup Guide for my go-to routine.
  • Use Products Suited to You
Choose products free from potential irritants as some emollients and fragrances can cause inflammation.  Always check ingredients carefully. Protect Against External Factors Use sunscreen daily, even on cloudy days. Members can access my Skincare Guide in the EBS platform. You can also browse Yalda Loves for recommended products. Massage Your Skin – Facial massage promotes lymphatic drainage, reduces puffiness, boosts circulation, and releases tension. It also stimulates oxytocin — the “feel-good hormone” that contributes to glowing, youthful skin.

What Shouldn’t You Do to Have Glowing Skin?

Avoid Smoking

Smoking accelerates ageing, damages collagen, increases acne and eczema risk, and contributes to pigmentation and premature wrinkles.

Limit Alcohol

See above –  overconsumption leads to dehydration and redness.

Don’t Eat Nutrient-Poor or Processed Foods

Low-nutrient, high-fat, or extreme diets deplete essential vitamins and disrupt the gut–skin connection.

Don’t Get Dehydrated

Hydration is key to skin elasticity and toxin elimination.

Prioritise Sleep

Sleep deprivation reduces collagen production, weakens elasticity, and causes dullness and sagging. About 75% of human growth hormone (HGH), crucial for repair and regeneration, is produced during deep sleep.

Don’t Rely on Supplements Alone

No supplement can replace balanced nutrition. Good skin starts with good food. You may be interested in the article: Why I Use Collagen.

Exercise and Skin

Choose Anti-Inflammatory Movement

Gentle, restorative exercise — like those on the EBS platform — improves blood flow and oxygenation, delivering nutrients to skin cells while flushing away toxins.

Walk Often

Walking increases circulation, reduces cortisol, and enhances skin vitality. Read more: 10 Reasons to Walk.

Stretch Your Fascia

Releasing tension in facial and body fascia reduces stored stress and softens expression lines, promoting a smoother complexion. Read more: Stretch Your Fascia.

More Tips for Glowing Skin

Detox Your Liver

An overloaded liver often reveals itself through dull or inflamed skin. Members can access the Liver Detox Expert Advice.

Balance Hormones

Hormones influence collagen, elasticity, and oil production. Following an anti-inflammatory lifestyle helps regulate hormones naturally, keeping your skin balanced and healthy.

Keep Stress Levels Down

Cortisol triggers oil production, breakouts, and inflammation. Chronic stress also accelerates ageing and DNA damage.

Calm mind = calm skin.

Get Plenty of Fresh Air

Fresh, clean air supports oxygen flow and detoxification. Pollution, by contrast, contributes to oxidative stress and premature ageing.

Socialise, Snuggle, and Laugh

Social connection and affection boost oxytocin, the “love hormone” that enhances skin healing and radiance while protecting against intrinsic ageing. When your gut, hormones, and emotional health are balanced, it shows on your face. Oxytocin promotes skin healing and gives you a radiant complexion. It doesn’t stop there because oxytocin protects against intrinsic skin aging, which is skin aging due to internal natural factors within the body, due to hormones, endocrine metabolism, and genetics, for instance. If you are an EBS member, the bonus is that oxytocin production occurs with a balanced gut through an anti-inflammatory lifestyle.
Of course, when your health is good, it shows on your face.
Follow an anti-inflammatory lifestyle with all the advice, guidance, tips, hacks, and recipes, and you will soon have everything you need for beautiful-looking skin that reflects how you feel inside. It’s a beautiful cycle. Replenish, rejuvenate, and reward. Join (or gift) the skin-loving Eat Burn Sleep lifestyle and let it glow! Of course, I wish you a fun-filled party time and hope you have a super day today!
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5 Acid Reflux-friendly Dessert Recipes

Happy, Heartburn-free Holidays!

Hello Everyone! I decided to post some GERD-friendly, easily digestible dessert recipes for this post, following on from GERD Awareness Week. Firstly, studies show that more and more people suffer from gastrointestinal discomforts like acid reflux, heartburn, and non-cardiac chest pain after eating. Secondly, many people bake more around holiday times and look for amazing-tasting, healthy dessert recipes. Thirdly, baking is a beautiful, de-stressing, focused, and creative activity that ultimately will contribute to easing GERD symptoms like digestion and stomach acid production. So, if you have GERD, acid reflux, or heartburn, baking these will not only be an activity that will help your condition – but you will be able to eat your creations with pleasure and confidence that you won’t be suffering afterward. If you are an Eat Burn Sleep member, using all of the optimum health tools, follow the Expert Advice section for GERD, GORD, and Acid Reflux. You will benefit from treating the source, reducing symptoms daily, calming the system down, absorbing nutrients more efficiently, creating a balanced microbiota, and enjoying settled digestion. Of course, this is a helpful acid-reflux-friendly dessert recipe list to keep throughout the year. Since we are all unique, double-check that there aren’t any triggers personal to you in the ingredients. Avoiding triggers is okay temporarily but not for long-term healing or reducing inflammatory cytokines and oxidative stress. Gerd is a chronic disease, as is IBD and Obesity, which can often run alongside acid reflux sufferers, which too are treated on the EBS lifestyle. You could be enjoying life more and with a wide variety of amazing meals that you would be surprised about. Plus, the anti-inflammatory recipes are loved by everyone, including children, are packed with nutrition – and can be very addictive!  

Acid Reflux-friendly Dessert Recipes

Here are 5 of Eat Burn Sleep’s popular GERD-friendly dessert recipes, especially for you. A tray of cherry and almond cake that is a gut healthy recipe. Two slices of Paleo mandarine and almond cake that is gluten, grain and dairy free. Creating recipes that bring comfort rather than discomfort is one of my great joys in life (there are now over 300 anti-inflammatory recipes on Eat Burn Sleep!). You may enjoy Gut-Healthy Thanksgiving Recipes & Best Appetizer Recipes to Suit Everyone. I hope you enjoy making them, eating them, and savoring the taste and mouthfeel of your creations. The good news is that you won’t need to lie down after these desserts, which aids digestion even further! I wish you a heartwarming, heartburn-free upcoming holiday full of joy and ease and a wonderful day today!
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Can gut inflammation cause weight gain?

The Intricate Connection Between Gut Inflammation and Weight Gain

In the pursuit of optimal health and effective weight management, understanding the intricate relationship between gut inflammation and weight gain is crucial. This article explores the impact of chronic inflammation on the gut, its association with weight-related issues, and how adopting a healthy lifestyle, supported by anti-inflammatory practices, can contribute to weight loss and overall well-being. At Eatburnsleep, our method involves more than just what you eat.  

The Gut, Inflammation, and Weight

Chronic inflammation in the gut is increasingly recognized as a factor linked to weight-related problems. Research, including studies on mice, published on PubMed and NIH, highlights the role of inflammation in weight gain and obesity. The gut, a complex system of microbes and cells, plays a pivotal role in the body’s response to inflammation.

The Gut Microbiome and Obesity

The gut microbiome, comprising various bacteria, has been identified as a key player in the regulation of body weight. Disturbances in the balance of gut bacteria, often associated with a diet high in inflammatory foods and chronic stress, can lead to weight gain. Obesity has been linked to changes in the gut microbiota, affecting the body’s metabolic processes.

Inflammatory Foods and Weight Management

The foods we consume play a significant role in either promoting or reducing inflammation. Diets rich in sugar and processed foods have been shown to contribute to chronic inflammation, potentially leading to weight gain. Choosing anti-inflammatory foods can help manage inflammation, supporting healthy weight loss.

Gut Inflammation and Insulin Resistance

Chronic inflammation in the gut is closely associated with insulin resistance, a condition that can lead to diabetes and increased fat storage. Understanding the link between inflammation and insulin resistance is essential in addressing the root causes of weight-related issues.

The Role of Stress in Gut Inflammation

Stress, both acute and chronic, has a profound impact on gut health and inflammation. Elevated stress levels can lead to gut disturbances, causing inflammation and potentially contributing to weight gain. Managing stress is a crucial aspect of a holistic approach to weight management.

Sleep, Gut Health, and Weight

Quality sleep is integral to overall health and plays a vital role in regulating inflammation. Disrupted sleep patterns can contribute to gut inflammation, potentially influencing weight gain. Prioritizing good sleep hygiene is essential for those seeking effective weight management.

Gut Inflammation as a Contributor to Disease

Beyond weight gain, chronic gut inflammation has been associated with various diseases. Research published in reputable journals like NIH and other authoritative sources highlights the potential link between gut inflammation and conditions such as cardiovascular disease and autoimmune disorders.

Anti-Inflammatory Lifestyle for Weight Loss

Adopting an anti-inflammatory lifestyle is key to addressing gut inflammation and promoting weight loss. This includes incorporating a healthy diet, managing stress, ensuring sufficient sleep, and engaging in regular physical activity. These lifestyle changes can positively impact gut health, leading to weight loss and improved overall well-being. DE- STRESS: While our emphasis on weight loss often centers around diet and exercise, it’s crucial to recognize the significance of mental and psychological well-being. Persistent high stress levels contribute to ongoing low-grade inflammation, making it essential to address stress for holistic health. Engaging in activities like yoga, meditation, or a brief daily walk can offer swift psychological relief and induce anti-inflammatory effects physiologically. Effectively managing and coping with stress on a daily basis is paramount to prevent the initiation of new inflammation or the exacerbation of existing inflammatory conditions.

The Impact of Gut Inflammation on Food Choices

Gut inflammation can influence food choices and eating habits. Understanding the connection between the gut and the brain, particularly the role of neurotransmitters produced in the gut, sheds light on how inflammation may lead to cravings for unhealthy foods, contributing to weight gain.

Symptoms of Gut Inflammation and Weight-Related Issues

Recognizing the symptoms of gut inflammation, such as digestive issues, bloating, and discomfort, is essential for proactive weight management. Addressing these symptoms through dietary changes and lifestyle modifications can be instrumental in achieving weight loss goals. In conclusion, the complex interplay between gut inflammation and weight gain underscores the importance of adopting a holistic and anti-inflammatory approach to health. By making informed dietary choices, managing stress, prioritizing quality sleep, and embracing a healthy lifestyle, individuals can address chronic inflammation in the gut, leading to weight loss and improved overall well-being. The journey to optimal health involves understanding the role of the gut in inflammation and leveraging this knowledge for sustainable weight management. At Eatburnsleep we are not aiming for perfection but we encourage setting realistic goals. By Yalda Alaoui Yalda is a qualified Naturopathic Nutritionist (with a foundation in Biomedicine) who studied with the College of Naturopathic Medicine in London. She has spent over a decade performing groundbreaking research in chronic inflammation and gut health. Subscribe to the Eat Burn Sleep email newsletter for updates
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Increase Sperm Count Naturally

Men’s Reproductive Health

Hello everyone! I wanted to address an essential component of men’s overall health and mental well-being for this post. It is reproductive health! It is estimated that 50% of infertility cases are down to male factor infertility, and studies suggest a significant decline in male reproductive health worldwide over the last 50 years. Scientists believe that much of the reason comes from a lack of nutrition and an unhealthy lifestyle. Lifestyle intervention is usually recommended for an array of conditions, and such is the same to boost fertility. For this post, I will talk about sperm count and how to improve its quality and quantity – naturally, within your control. So, this post is for you if you hope to increase your sperm count now or are looking ahead to the future. Spread the word!

What Is a Low Sperm Count?

Sperm count is the average number of sperm in one sample of semen. A healthy sperm count is considered to be 15 million per milliliter, which mounts to around 39 million per ejaculate. A low sperm count is anything less than 15 million to relate to fertility issues, but it doesn’t necessarily mean that there will be. It may just take a little longer! There are men with low sperm counts who go on to have no fertility issues. However, the arduous journey the sperm has to travel to get to the egg via the women’s cervix, uterus, and fallopian tubes requires sperm to bear the correct size, shape, and motility. Not all of them make it there! The more that you have, the better the chances.  

What Can Cause Low Sperm Count?

There are several reasons why a low sperm count occurs, and your fertility specialist will aid you with the right medical advice. They have your medical history and will look for signs that may possibly cause low sperm count. What is interesting to know is that chronic inflammation is linked to fertility issues for both men and women. Chronic inflammation and low sperm concentration can be seen in the conditions of Obesity, Type 2 Diabetes, hormonal imbalances, and depression. Still, as I have spoken about before, it can be hidden. Your medication could be causing a low sperm count if you take anti-depressants, anabolic steroids, or anti-androgens, for instance. Oxidative stress, mental and physical stress, smoking, being overweight, poor nutrition, high-fat diets, drugs, lack of sleep, exposure to toxins, and other environmental conditions…the list goes on.
It could be genetic. It could be physiological.
What is also interesting to know is that your gut health could be causing a low sperm count. Dysbiosis (an imbalance in the gut microbiome) is the leading cause of many non-communicable diseases, including chronic inflammation. Gut health is affected by your lifestyle and all of the above. Dysbiosis can occur in a less-than-optimum healthy state, of course. There’s growing knowledge that gut dysbiosis is also linked to male infertility. So addressing the dysbiosis and inflammation through our gut makes sense then that good gut microbiota and nutrition come into enhancing, as well as preventing, male fertility. Treating microbiota with the correct nutrition, reducing harmful microbes, and increasing beneficial microbes in the gut are gaining increasing attention as sperm count treatment. Much of it is because of its lack of side effects. Members of Eat Burn Sleep will vouch for the positive side effects of eating microbiota-balancing foods. Digesting essential nutrition to promote beneficial bacteria will create a balanced environment of good microorganisms that host an array of incredible side effects, as listed below (and throughout this platform).  

Natural Ways to Increase Sperm Count:

Reducing Inflammation Helps Fertility

As mentioned above, chronic inflammation causes gut dysbiosis, which is linked to male infertility. Lowering inflammation will boost fertility and promote good sperm quality, quantity, and motility. Chronic inflammation also increases oxidative stress, and by lowering inflammation with an anti-inflammatory lifestyle, oxidative stress will be reduced, further protecting reproductive health.  

Foods That Affect Sperm Count

The foods that you should eat to promote good sperm concentration should naturally, as discussed above, be microbiota-balancing. An environment in the gut of good microorganisms should be the focus and eliminate unhealthy bacteria while promoting healthy gut bacteria.
There’s solid evidence of nutritional interventions’ role in male fertility preservation and improvement.
Zinc, for instance, and other essential synergistic nutrients to combat oxidative stress and allow for sufficient activation and absorption is needed for men’s health and normal sperm function. Be careful, though, because many substances in a range of ‘whole’ and ‘healthy’ foods inhibit zinc, iron, and other minerals. A lot causes chronic inflammation, which is why there is a lot of confusion surrounding nutrition and why nutritionists and dieticians are the best people to help you when it comes to determining what is good for increasing your sperm count and fertility chances. You have to avoid certain foods that you may think are nutritious because they won’t be beneficial for fertility in particular.

Eliminating intakes of harmful components is imperative.

What I have noticed is that there are some ‘fertility diets’ on the internet that advocate for foods that are typically known as healthy but cause digestive issues and inflammation. Unhealthy fat intake is associated with lower total sperm count, and healthy fat is associated with higher sperm count. Avoid extreme diets that are unbalanced and are not only depleted of essential health nutrients but can also be potential risk factors for men’s health. Many trendy diets can lack specific amino acids, for instance, or include inhibitors of zinc absorption. There’s a delicate balance. Also, what is considered is that if there is chronic inflammation in the body, then this causes further implications. Many extreme diets cause chronic inflammation and put it into a vicious cycle that can cause hormonal imbalances, type 2 diabetes, and obesity. They open the body up to being susceptible to more diseases affecting fertility. A good balance of the right compounds is needed for optimum health, and particular sperm-friendly nutrients are taken in combination that significantly improve sperm concentration, motility, and testosterone levels. Optimum health through gut health is needed to reduce oxidative stress, increase sperm count, and improve fertility in general. When optimum health is achieved, mental well-being also improves. This isn’t just because you are feeling fitter. The brain-gut connection is explained here: Why You Really Need to Know This if You Have Depression. This also explains why there’s a link between depression and infertility. Have you read the articles: Help With Male Infertility, Improve Fertility For a Healthy Baby, Inflammatory Infertility Diet, Getting Pregnant With Endometriosis, Overcome Anxiety & Infertility & Help With Male Infertility.  

Stress and Low Sperm Count

High levels of psychological stress, anxiety, and depression lower testosterone levels, reduce sex drive and erectile function and impair sperm concentration, motility, and sperm size and shape. An increase in cortisol resulting from stress is one of the major causes of low sperm counts, and lowering it is crucial. It’s a vicious cycle since depression, stress, and anxiety can go hand in hand when faced with infertility when you want to conceive. These can all affect libido and erectile dysfunction, too, posing more challenges.
If you are taking antidepressants, this further inhibits your goal of fertility.
The common side effects of antidepressants are chronic inflammation and oxidative stress, and some of them (SSRIs) are associated with harmed sperm quality and DNA damage. Have you read: Come Off Antidepressants, Side Effects of Antibiotics & IBD, Painkillers Not Helping Your Headache & How To Reduce Chronic Inflammation? Mental stress can manifest in the body and cause infertility, digestive issues, headaches, insomnia, and chronic inflammation. Stress left untreated can lead to chronic conditions.  Stress could come in many forms as a result of experiencing many things you cannot control, but there’s good news in that it also comes in forms as a result of what you can control (food, sleep, exercise, lifestyle choices). In many cases, calming stress and lowering cortisol by focusing on what you can control will give you better tools to deal with many things outside your control. The great news is that you will produce more ‘feel good’ neurotransmitters by reducing stress with nutrient-rich foods, neuroplasticity exercises, ‘unstressful’ movement, good sleep, meditation, and stress reduction guidance. ‘Feel good’ neurotransmitters like serotonin, produced in a healthy gut, will decrease depression. Read more about neurotransmitters here.  

Exercise and Sperm Count

Getting the proper exercise is vital for your sperm count. Regular exercise relaxes your mind and body and promotes sperm count and motility. Plus it will also aid in reducing stress by lowering cortisol and adrenaline. You may enjoy intense workouts, but intense isn’t what you need right now. Endorphins are still experienced with the right exercise, with the bonus of improved body composition without raising inflammation. If you are not used to exercising regularly, then the short exercises on Eat Burn Sleep, easily squeezed into your day at home, will be encouraging. Before you know it, you regularly exercise and feel amazing, boosting your sperm count.  Don’t forget that walking is always a great way to exercise. Members, check the walking guide.  

Sleep Affects Sperm Count

Ensure that you get regular good quality sleep. Studies show that late nights and sleep deprivation affect sperm count, survival, and motility. Also, too much sleep is associated with poor semen quality! Getting the right amount of good, quality sleep is essential for healthy sperm. If you are in sleep deprivation, have long-standing habits of short periods of sleep, or are programmed through your work to sleep lightly, you will benefit from sleep promotion through Eat Burn Sleep. Plus, there is Personalized Advice to change the most stubborn insomniac sleeping routine in the Insomnia section.  It works even on insomniacs and long-standing shift workers!  

How Weight Affects Sperm

Obesity is associated with an altered reproductive hormonal profile and impaired semen quality and function. Some studies (Palmer et al.) suggest that male obesity also impairs offspring’s metabolic and reproductive health, suggesting that paternal health is passed on to the next generation via the sperm. However, this can be altered with epigenetic modifiers, i.e.. Lifestyle intervention. Weight loss happens as a side effect if you reduce inflammation with EBS lifestyle intervention, which will, needless to say, improve your overall health and sperm concentration and count. Read: How Can You Lose a Lot of Weight Fast?  

Smoking Kills Sperm Count

There are many studies that state that smoking has a detrimental effect on sperm health. Tobacco and nicotine both will reduce sperm count. Smoking not only adds to oxidative stress but also causes zinc deficiency, which is essential for men’s health. It’s incredible what embarking on a lifestyle intervention can do when it comes down to breaking habits, even hard habits like quitting an addiction. Reprogramming your mind with a lifestyle intervention is about replacing unhelpful habits with better ones for optimum health.

Nutrition is potent for your brain, motivation, neurotransmitter production, and willpower.

It will keep your body from getting inflamed and keep it satiated. Hard cravings are eliminated, which could be down to the neurotransmitters produced in a body with optimum health through a healthy gut. The neurotransmitters, reduction in inflammation, good sleep, and neuroplasticity exercises like the meditations we have on EBS can increase control networks within our bodies that regulate emotions and improve brain activity, for instance. Many members have said they don’t get cravings for addictions anymore. Certainly, neurotransmitters like serotonin are produced naturally in our lifestyle. Serotonin is increased with nicotine. The lack of this neurotransmitter causes craving, mood, and appetite disturbances when people stop smoking. When you have a nourished body and mind, triggers that activate mechanisms in your brain to reach out and seek an addiction, whatever it was, are closed down. A nourished body, through a healthy gut, produces much serotonin and other neurotransmitters. It’s that powerful! Maybe also the commitment to better health and the production of other neurotransmitters that make you feel amazing naturally aids in the process. Eat Burn Sleep could help you with your quest to stop smoking to enhance your fertility. Pollutants and toxins are to be avoided as much as possible to increase sperm count.  

Are Supplements Good For Sperm Count?

Certain supplements are good for sperm concentration and motility. Get advice on the right supplements to take alongside a nutritious eating plan. Supplements do not compare with foods’ bioavailability, but the right ones could enhance your chances of increasing your sperm count. Members can access this information in the Expert Advice section for Fertility for Men and Women.

What Helps Increase Sperm Count?

Always obtain medical advice, diagnosis, and treatment from your healthcare professional. Medical professionals worldwide recommend this nutrient-rich, anti-inflammatory as a lifestyle intervention. You may want to run it by them. We have been BUPA-global approved! There’s more to it, though. Your health relies on other vital factors. Remember to ensure that you get a good balance of work and play. This is so important for optimum men’s health. Spend time with people who make you feel good. Go for a walk with a good friend. Take a massage. Listen to music, and have a little dance! Promote an increase of dopamine – that feeling of pleasure washing over you while your brain feels perked up. Increasing this hormone that you are in control of, along with promoting further ‘feel good’ neurotransmitters by eating gut-healthy foods and reducing inflammation, will all aid in achieving your fertility goals. Ensuring that you are being kind to yourself, mind and body, will bring remarkable results. It will raise your spirits, mood, and, hopefully, your sperm count! I wish you a healthy, pleasurable day.
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How Can You Lose a Lot of Weight Fast?

25 Tips to Lose Weight Fast 

Hello Everyone. Forgive my bold statement. I wanted to grab your attention (don’t worry, I haven’t duped you!*). You see, I know that products to ‘Lose Weight Fast’ are big business. There are ‘rapid weight loss pills,’ ‘lose weight fast’ potions, ‘weight loss injections,‘ and ‘quick super slim’ offers all over the internet, and it is so concerning since the supplement market is also an unregulated industry. Thousands of weight loss pills contain dangerous, illegal ingredients concocted by people not medically trained, with significant health risks. Plus, the ‘quick fix’ marketing of these products, with false testimonials endorsed by an actor in a white coat, tempts thousands of people seeking ‘weight loss help.’ There are currently over 2 billion (and climbing) people who are obese in the world, and it is one of the biggest health problems we face. The number has tripled in the last 50 years. If you have obesity or weight loss goals that you want to kickstart that will last, this post is for you. I will tell you what is more powerful and safer for long-term weight loss than ‘quick fix lose weight fast’ pills, with the bonus of beautiful side effects. Check out the 25 tips for weight loss below.

What Is Obesity?

I know that the acceptance culture of being proud of our bodies, no matter the size or shape, is lovely, but obesity is a condition that is unhealthy and can be life-threatening. Obesity can also be treated without employing extreme, risky, and expensive methods. Obesity is a complex condition with biological and genetic contributors and is caused by low-grade chronic inflammation (IL-6 and TNF-a) that has developed over time. It is characterized by the accumulation of excessive fat that interferes with the body’s optimal health. An excess of macronutrients in the fatty tissues stimulates them to release inflammatory mediators. It reduces the production of adiponectin, which renders the body in a state of oxidative stress and chronic inflammation. The increased level of inflammation (IL-6) stimulates the liver to synthesize and boost C-reactive protein. Adiponectin improves insulin sensitivity and has an anti-inflammatory function, so a reduction in levels will impair fasting glucose, leading to Type 2 diabetes. Added to the dysfunctions associated with obesity that stimulate oxidative stress, the sustained inflammation in the body contributes to more obesity-linked complications.

What Are the Health Risks of Obesity?

The health risks of obesity are conditions like hypertension, metabolic syndrome, cancer (breast, ovarian, prostrate, endometrial, colon, liver, and kidney), and cardiovascular disease. Musculoskeletal disorders like osteoarthritis and catching serious viruses like COVID-19 are all linked to obesity. Many are hard to recover from. Plus, visceral fat (adipose tissue stored around several internal organs) can not only increase the risk of developing type 2 diabetes but can affect how our hormones function and raise our cholesterol. It is the visceral fat that can give the pot belly appearance. Obesity can pose issues when women are trying to get pregnant or transitioning through menopause, plus excess weight puts additional pressure on their organs. It is also common for people with obesity to have psychological effects, like increased stress and anxiety, depression, decreased self-confidence, and feelings of shame and guilt.  

How Do You Know if You are Obese?

Your weight usually measures obesity in kilograms divided by the square of your height in meters (kg/m²). Anything greater than or equal to 30 is obesity for adults.

What Is the Best Way to Reduce Weight?

Obesity is not caused entirely by factors within personal control, but here are my 25 tips on how you can be in control of reducing obesity:
    1. Stop dieting**. The word ‘dieting’ is conducive to unsustainability since ‘diet’ is linked with restrictive, obsessive regimes that result in cravings and bingeing and are often over before they are begun. Diets can also cause more weight gain and unhappiness in the long run. Naturally, if we are told we can’t have something, we will no doubt want it more unless better alternatives are provided.
    2. Eat more of the right foods**. Nutrition is a massive factor in optimal health. Knowing what foods work synergistically to reduce chronic inflammation (and there is a lot of confusion) is critical. Knowing what foods increase inflammation is essential. Our food has changed, and we are over-consuming indigestible foods created by the food industry, so our microbiomes have altered. In the long run, eating micronutrient-poor foods costs more (in so many ways). The food industry has a lot to answer for.
    3. Balance gut bacteria**. Altered microbiota impacts our health, and obesity is one of those conditions. When micro and macronutrient daily requirements are not met, this causes dysbiosis and inflammation. Enhancing your gut microbiota with the right foods will improve your chronic inflammation condition (and your mental well-being). Our gut microbes need the proper nutrients to keep us healthy. Our brains like foods in their natural form, and a balanced gut produces neurotransmitters like serotonin, which is responsible for appetite.
    4. Detox your liver**. An overloaded liver cannot metabolize fats and toxins, which leads to weight gain and other chronic inflammatory conditions. Adopting a liver-friendly diet will aid in losing weight.
    5. Understand what you are eating**. Over-consumption of food occurs when the body is not nutritionally nourished. Junk/processed foods do not satiate the body. They are full of fat, sugar, emulsifiers, thickeners, and additives that put the body into a state of inflammation and open it up to oxidative stress. Read: Low-calorie Foods for Weight Loss.
    6. Beware of marketing. Check the ingredients on ‘weight management’ and ‘health’ food packaging.
    7. Drink more** – of the good drinks. Check the healthiness of the components in all that you drink. Source your water. Read: Diabetes Advice: Is Drinking Tea Good for You? & Fancy a Cup of Coffee?
    8. Avoid high-impact, excessive exercise** – do the right mix of anti-inflammatory movements at home, targeting all areas of the body, including the brain. The proper exercise will induce weight loss, improve metabolic functioning, increase tone and core strength, and improve body composition. The proper ‘weight loss’ exercise will also promote cognitive health by reducing depression, often linked with obesity.
    9. Don’t embark on restrictive and extreme regimes. Many extreme diets and slimming plans are unsustainable, not healthy, and make you feel miserable. Not only because they are restrictive, but they also do not feed you with the proper nutrition or promote neurotransmitters (which naturally make you feel good). Initial weight loss usually comes back and, very often, with more health issues, as what happens with the keto diet. Check the article: Is the Keto Diet Good For Diabetes? & Dangers of a Vegan Keto Diet.
    10. Educate yourself on optimum health and nutrition from legitimate sources**. Get specialized advice on how to reduce your weight safely and effectively—understanding how your body works, such as your metabolism and your inflammatory condition, is vital in looking after it and losing weight if that is your goal.
    11. Don’t count calories**. Calorie counting leads to an unbalanced diet. Eating the correct type of calories should be the focus. Counting calories does not mean weight loss, is not beneficial for how your body works, and could cause you harm. For instance, quality food that synergizes with your body’s metabolism and gut microbiota is the best approach to weight loss. Plus, counting calories in food is tedious, detracts from the pleasure of eating, and can lead to eating disorders.
    12. Follow a safe, healthy, natural protocol that includes regular treats devised by a qualified nutritionist**. A balanced, nutrient-rich, exciting, flavor-rich, wide variety of affordable foods should be eaten, along with sweet treats and great snacks when needed. It’s all about intake every day. Food should be a pleasure. Meals and drinks should be relished and looked forward to. If you like wine, cake, coffee, steak, and pizza…you should have them! Life is to be enjoyed. To be thoroughly appreciated, moderation is key.
    13. Don’t believe in ‘miracle cures.’ Fast weight loss pills will most likely increase your inflammation and, at worst, cause serious health issues. Rapid weight loss regimes are a waste of money at the least and dangerous to health at the worst.
    14. Sleep well every night**. Critical regulating processes in your body while you sleep, are related to weight issues. See this article on how sleep helps you lose weight.
    15. Eat mindfully**. Enjoy eating the right food slowly, as it will improve your digestion, maximize nutrition absorption, and reduce stress. All aid in the lowering of inflammation.
    16. Be kind to yourself**. Let go of shame, guilt, and judgment.
    17. Get a shopping list and meal guide of anti-inflammatory ingredients and foods**. 
    18. Arm yourself with delicious inflammation-reduction recipes**. 
    19. Learn powerful life hacks on curbing cravings**.
    20. Check your medication. Your medication could be causing weight gain and chronic inflammation. Talk to your healthcare provider. Read NSAIDs, Gut Health & Inflammation.
    21. Do neuroplasticity exercises**. Reprogramming your brain to lose weight, alongside eating the right nutrient-rich food with weight-reducing activities, is powerful.
    22. Improve your mental health**. Eating the right foods, doing the right movements, getting good sleep, and reducing stress will improve your mental health. Check the article: Depression Diet & Lifestyle Intervention.
    23. Practice daily de-stressing rituals**. Stress can have a significant effect on obesity.
    24. Spend time outdoors. Walking is one of the most underestimated forms of efficient exercise, and it is accessible and free! Check out the 10 Reasons to Walk article and The Benefits of Sun Exposure. Exposure to some sunshine encourages serotonin release, which is responsible for regulating mood, appetite, digestion, and so on. This also reduces stress and helps sleep.
    25. Join an online safe and protected health community of like-minded individuals**. Proven to support people in achieving their health goals, allowing for motivation and inspiration. Accessing a collective pool of health-related information and discussing and sharing topics with fellow members of the same community is not only supportive but can also be imperative to many – for success.
Read the article about Is Ozempic a Safe Way to Treat Obesity? and How to Lose Weight For and During Holidays. **Become an EBS member and access all tools, support, and tips for weight loss success.

How Can You Lose Weight and Keep It Off?

Believe in the power of your mind and gut. Look after your gut health, live an anti-inflammatory lifestyle, and know that your body will reduce inflammation and weight loss will occur. You have to put the healthiest, sustainable plan of action in place! Once chronic inflammation is addressed with the proper health education tools that promote kindness and self-nurture (rather than extreme soul-destroying ones), weight loss and putting the condition of obesity into remission takes care of itself. A successful obesity-reduction plan doesn’t cost the earth (quite literally) or put your health at further risk, and you don’t have to wait for it. You can start right now! Taking charge and feeling healthier, happier, more energized, lighter, and empowered are some of the lovely things Eat Burn Sleep members say (check the testimonials). More importantly, it is what they can feel and see. You can hear our members (scroll to the bottom) (including Christen Kinard, who was in the press with her weight loss story) talk about their weight loss. Do get in touch with my team with any questions. We would love to support you in taking charge of your health and attaining a happier, healthier version of yourself. In the meantime, I hope that you have a wonderful day! *Losing weight fast for the long term is what members experience safely and naturally. So it is achievable, without risks to your health, and not just an attention-grabbing title! Weight loss is a side effect of Eat Burn Sleep, and it often happens early on and continues.  Long-term (not fast and quick) is always the focus here at Eat Burn Sleep.
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Gut-healthy Thanksgiving Recipes

Enjoy an Eat Burn Sleep Thanksgiving!

Hi Everyone! Here’s your inflammation-reducing (rather than inducing) Thanksgiving Menu to make planning one of the season’s festivities easier, since everyone can eat these recipes.

It’s grain-free, dairy-free, gluten-free, indigestion-free, and guilt-free!

These anti-inflammatory Thanksgiving recipes are delicious and indulgent (without the symptoms of overindulgence). I can’t tell you how often I have been told that the pecan pie is more delicious than the classic recipe.

I have included two different options than the traditional turkey (which I presume you already know how you like roasted and stuffed, and your gravy recipe is under your belt, using the juices). Members can check the food lists and adapt. Ensure you use anti-inflammatory ingredients so you don’t undo the good work.

Also, turkey gets Eat Burn Sleep approval since the combination of B vitamins, selenium, and tryptophan balances blood sugar levels, avoiding hypoglycemia. This also boosts mental well-being and calms nerves.

Turkey also has an immune-enhancing effect and aids efficient thyroid functions, as well as combating oxidative stress caused by free radicals. (The darker meat contains more iron, zinc, and B vitamins).

If you have any vegans/vegetarians among your guests, they will be delighted to know that they have a delicious main, two starters, three sides, and three/six desserts to choose from.

Each dish contains nutrients that are off the charts, promoting good gut health, immune health, and ‘feel-good’ neurotransmitters. Most can be made ahead of time. I have starred the ones that can be.

I haven’t forgotten the traditional cranberry sauce. It’s just healthier than the classic recipe (and super tasty). There’s also a recipe for easily digestible bread rolls since many people love some bread on the table at Thanksgiving.

A Thanksgiving menu that your body will thank you for!

Thanksgiving Starters

Delicious and nourishing soup and salad with beneficial nutrients!

No ingredients to irritate your system. Just to soothe and heal your body and reduce inflammation.

Roasted Butternut Soup in a blue bowl

Roasted Butternut Squash Soup

A bowl of salad with tomatoes, quinoa, butternut squash and other vegetables in a pink and cream bowl

Butternut Squash and Quinoa Salad

These tasty bread rolls deliver an array of benefits to the mind and body.

A tray of nutritious looking bread rolls made with an anti-inflammatory recipe.

Bread Rolls

Thanksgiving Mains

Although it’s tradition, you may want to swap the turkey for something different that doesn’t take as long but is still spectacular.

Equally, as fun to carve table side is a little chicken, perfect for a smaller crowd, or a rack of lamb for a larger crowd.

A tray of poussin coated in sumac.

Sumac Poussin

Rack of Lamb with Basil and Mint

Delight everyone with the vegan/vegetarian option, which is a beautiful, festive-looking dish.

Eggplants halved, filled with tahini dressing with pomegranate seeds and chopped coriander on top on a plate

Eggplant & Tahini Truffle Dressing

Thanksgiving Sides

Pure, unadulterated sweet potato mash is just so amazing, as is the roasted potatoes with herbs.

The Brussels sprouts dish is a beautiful combination of flavors that will go with any of the mains.

I have included a lovely spice-roasted vegetable medley, which I think is so addictive.

A bowl of sweet potato mash with green herbs on top.

Sweet Potato Mash

A tray of sweet potatoes with other anti-cancer ingredients.

Sweet Potatoes With Rosemary and Sage

Brussels Sprouts With Pancetta and Sage

Vegetables roasted on a tray with spices - a recipe to reduce chronic inflammation.

Roasted Root Vegetables

Healthy Cranberry Sauce

Thanksgiving Desserts

Making room for desserts is easier because you won’t feel the bloat that can happen at this stage of a beautiful Thanksgiving dinner.

I had to include so many, so there’s something for everyone. All are firm favorites in our household! My boys enjoy helping me make them, too.

Pumpkin Pie

Chocolate and Sea Salt Brownies

Pecan Pie - Anti-inflammatory Recipe

Pecan Pie

Cacoa dusted chocolate cake

Chocolate Soft Cake

Gut-friendly apple and cinnamon cake recipe

Apple and Cinnamon Cake

Caramelized Apple and Cinnamon Crumble

Make some sugar-free lemonade for the table. Or have the kids make it!

Wherever you are when you celebrate Thanksgiving, I hope you have a wonderful day full of blessings. Do check the posts: Gut-friendly Festive Recipes, Best Appetizers To Suit Everyone, & 5 Acid Reflux-friendly Desserts.

Having a social gathering, eating digestive-friendly foods, and being thankful for what is good in your life all aid in longevity.

Thankfulness cultivates positivity and promotes contentment, which further supports good gut health, immune health, and ‘feel good’ neurotransmitters.

Which makes for an even happier Thanksgiving, a beautiful time to be enjoyed!

With love and gratitude.

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10 Reasons To Walk

What Are the Benefits of Walking?

Walking is such an underrated exercise! How many of us give it a second thought when going about our daily business? When stopping to think about that last question, how many of us realize that we spend a lot of time in the car, on public transport, or sedentary, staring at screens?  For this post, I wanted to remind you about the benefits of what we have access to and have control of that contribute to our good health. The speed, duration, and frequency can be adjusted to suit you*. You can do it alone, anywhere, and year-round. It’s facility-free, and it doesn’t cost a thing!

Does Walking Reduce Inflammation?

1. Anti-inflammatory 

Persistent, sub-clinical inflammation is a risk factor for many chronic diseases and disabilities associated with aging. Keeping chronic inflammation at bay is essential for your overall health through your eating, thinking, moving, and lifestyle. Physical inactivity is linked with low-grade systemic inflammation, as is inappropriate physical activity.  Regular walking exerts anti-inflammatory effects and can assist in protecting against those diseases associated with low-grade systemic inflammation. Diseases such as obesity, osteoporosis, cardiovascular disease, Type 2 diabetes, cancer, and pulmonary and neurological conditions, for instance.

What Exercise Burns Fat?

2.  Fat Burning

Walking is so good for fat burning. What happens is that we break down triglycerides when we take regular walks.  Fats are liberated from adipocytes into free fatty acids that flood into your circulation. Muscles, lungs, and the heart pick up these fatty acids and utilize their energy. What is left are the byproducts: water, which is eliminated as urine and sweat, and carbon dioxide, which is breathed out from your lungs! It is a great way to feel energized, improve body composition, and improve muscular strength.

Is Walking Good for Stress?

3. Lowers Stress

Stress comes in many mental, emotional, and physical forms, produces many symptoms and is an inevitable part of life. It is anything that triggers the adrenal glands to produce more cortisol regularly. Cortisol is needed in the body and touches every single system, playing a huge part in assisting the body when dealing with stress. It is also vital for regulating processes like metabolism, blood pressure, and immune response. When you are experiencing stress frequently, though, and cortisol is triggered from the adrenals more often, this is when it becomes a problem.  Excess cortisol in your system can lead to hormone imbalances, immune dysregulation, thyroid problems, Cushing syndrome, and serious chronic inflammation conditions, including neuroinflammation.  Of course, then the vicious cycle begins because when the body has inflammation, then mental stress is increased.  As part of an anti-inflammatory lifestyle, walking lowers cortisol and adrenaline, the stress hormones. It also promotes the release of ‘feel good’ neurotransmitters which will send signals of calm, relaxation, and pleasure to the mind and body.   

What Exercise Is Good for Mental Health?

4. Improves Brain Health

Again, because it induces the production of the neurotransmitters endorphins and dopamine, walking is so good for your brain health. Endorphins interact with receptors in your brain that reduce pain perception. They decrease sensitivity to pain and stress and can make you feel euphoric.  Walking will lessen the risk of depression and anxiety, improve cognitive functions and affect your emotional health because it reduces neuroinflammation, increases cerebral flow, and activates neurotransmitters.  There is so much involved in brain health, but basically, reducing neuroinflammation and increasing cerebral blood flow bring nutrients to your brain cells and remove toxins. Also, Brain-derived Neurotrophic Factor is an essential protein for neuronal health, cognitive function, and depression, and is released during walking.  

Should You Rest With Joint Pain?

5. Gentle on the Joints

Because it is a low-impact exercise, walking does not strain your knees, hips, or ankles. Sometimes the pain is a way to say that you need to take it easy, but many conditions will worsen if you rest too much, as joints are made to move.  Combined with anti-inflammatory food and an anti-inflammatory lifestyle, walking is a super way to exercise to protect your joints and if you have swelling. If you have arthritis, for instance, walking can relieve pain, stiffness, and swelling by lubricating the joints and strengthening supporting muscles. 

Can You Exercise With Heart Conditions?

6. Improves Heart Health

Walking improves cardiorespiratory fitness, so it will protect you from cardiovascular disease. As you walk, your heart rate increases, lowering blood pressure by improving blood flow.  When regular walks are taken, there is a reduced risk of cardiovascular disease, including coronary heart disease, heart attacks, stroke, peripheral artery disease, and so on.  Run it by your healthcare provider about what other forms of exercise you can do.  

What Exercise Will Lower Blood Sugar?

7. Good For Blood Sugar

When you walk, insulin sensitivity increases, so your muscle cells can use any available insulin to take up glucose. Walking helps the muscles use more glucose, the sugar in your bloodstream, for energy, whether insulin is available. So, when done regularly, it is a natural way to lower your blood sugar levels.   

Does Walking Help Your Immune System?

8 Enhances Immunity 

Regular walking will boost your body’s defense system and ward off infections. Getting the blood circulating helps the white blood cells in the immune system roam around as needed, fighting off pathogens.  Because walking reduces stress, too, and this assists with immune defense because stress causes impaired immunity.   

Is Walking Good for Sleep?

9. Improves Sleep

It goes without saying that the more active you are, the more likely you will sleep better, but it isn’t just that alone.  Walking, as mentioned, is beneficial for reducing stress and aids mental well-being, which will help your quality of sleep. *Depending on when you walk, walking will affect your melatonin secretion and natural circadian rhythm. Click for more information about the benefits of sleep.

Does Walking Boost Your Creativity?

10. Aids Creativity

Walking taps into the different parts of our brain (dependent on the type of creativity domain) and truly promotes creativity. Whether visual, musical, verbal, or visuospatial… walking is the perfect antidote to getting creative, as it refreshes the mind and eliminates distractions. Shifting writer’s block or coming up with an idea often comes from a good walk!   

Should You Walk Every Day?

*There’s a comprehensive version of this article, including speed and timings, in the Walking Guide for Eat Burn Sleep Members here, as part of the anti-inflammatory lifestyle advice to reduce inflammation with efficacy.  Walking is good for you, whether it is your lunch break, a stroll around the block, in the park, on the treadmill, or as part of your commute. If you can find some green, natural space, then this will be even more beneficial. Walking in nature is even healthier, as you do earthing simultaneously and boost vitamin D levels. It improves your mood and lowers cortisol. It can be calming and a time to reflect, tuning into what is around you and clearing your head. Put your phone in your pocket. Let your brain have a rest from focused attention. You never know what you will discover! Breathe deep—free your mind. It’s also a reminder that some of the best things in life are free! Have a wonderful day!
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Depression Diet and Lifestyle Intervention

Hi Everyone! Everyone gets sad (and depending on what season it is, they get S.A.D.), which mimics depression for a brief period. But that is the difference between sadness, S.A.D, and depression. Depression doesn’t have interludes of comfort and joy. It sticks around. It’s a whole different kettle of fish. I know that depression is multifactorial, but I want to offer some insight into how the brain-gut connection can assist with alleviating depression. By understanding it more, you will see how it makes sense. It’s not just another ‘self-help’ exercise suggestion that doesn’t feel like help when you are depressed. It’s evidence-based and backed by science. So, this is for you and everyone with depression. In this article, I will explain how your gut influences your brain and how your brain influences your gut. A lady talking with a nutritionist about her depression

What Is the Brain-Gut Connection?

Your gut (gastrointestinal tract) has much to do with depression because your gut is connected to your brain. So, basically, what is going on in the gut affects the brain, and likewise, what is going on in the brain affects the gut.
This brain-gut axis influences major mental disorders, depression, and anxiety.
In brief detail, the gut-brain axis links the enteric (controls gastrointestinal behavior) and central nervous systems (the body’s processing center – movement, thinking, hearing, seeing, tasting, speech, and awareness – and comprises the brain and spinal cord) with the gut. The importance extends to include metabolic (metabolism/catabolism: the buildup and breakdown of substances), endocrine (any organs that produce hormones) and humoral and immune communication (responses that allow the body to protect itself against pathogens), and the vagus nerve, too.

In a little more detail:

The autonomic nervous system is a component of the peripheral nervous system. It regulates processes like digestion, mood, respiration, sexual arousal, heart rate, blood pressure, and any involuntary function within the body. It has three divisions called: sympathetic, parasympathetic, and enteric. So, the autonomic nervous system and the hypothalamic-pituitary-adrenal axis (which describes the interaction between the hypothalamus, the pituitary, and the adrenal glands), along with the nerves within the gastrointestinal tract from the enteric system, all link the gut to the brain! This allows the brain to influence intestinal activities and the gut to affect mental health. Any alterations in this network involve complex interactions across the organs by nerves (vagus nerve) and systemic circulation pathways, which alters homeostasis in the body. Oh, and to note, the hypothalamic-pituitary-adrenal axis pathway is the body’s response to stress that produces cortisol, the stress hormone. Cortisol also impairs gut motility and enzyme secretion.
It is all so connected!

How Does the Vagus Nerve Affect Depression?

You have heard me talk about the vagus nerve and its involvement in gut health, back pain, and depression, and this is a basic explanation. The vagus nerve is the longest cranial nerve in the body and runs through several regions in the body and connects the brainstem to digestive organs. They are the primary nerves of your parasympathetic system. As mentioned above, they are involved in digestion, respiration, etc. Fibers of the vagus nerve are connected to the gut lining cells, making the brain-gut connection. Vagus nerve fibers use the gut lining cells to collect information from gut activities and then transfer it to the brain.

Your gut is basically letting your brain know what is going on.

This is how the vagus nerve is involved in gut motility, the movement of food through the mouth, the digestive process, etc. It lets your brain know when you are hungry, etc. (It’s the pathway for Ghrelin and Leptin, hunger regulation hormones). When gut bacteria break down food particles, they produce metabolites like butyrate, a short-chain fatty acid that the vagus nerve can sense.
The vagus nerve transmits this information to the brain, which regulates digestive processes.
The vagus nerve will also communicate with the brain to release anti-inflammatory substances in response to any inflammation in the gut and is also involved in controlling the gut lining. Stress can stop the vagus nerve from performing these tasks. When this happens, the vagus nerve cannot release anti-inflammatory molecules to calm the inflammation, so gut bacteria suffer. What also happens is that it can’t control the permeability of the stomach lining. A damaged and malfunctioning intestinal lining leads to more changes in gut bacteria (causing dysbiosis) and allows food and toxins to penetrate the tissues beneath it. This leads to leaky gut syndrome. Leaky gut syndrome is associated with mental illness, obesity, fibromyalgia, autoimmune diseases, migraines, and allergies… It can be so painful, and many symptoms can display themselves when you have a leaky gut! In the Expert Advice for Depression, you will learn more about how to stimulate your vagus nerve.

What Is the Role of Gut Microbiota?

Your gut is home to an array of micro-organisms (100 trillion) consisting of bacteria, fungi, protozoa, and viruses. These are called microbiota and are paramount to the state of our health. Your microbiota is made up of your genes, how you live, what you eat and drink, what you are exposed to, and other lifestyle factors like toxins, stress, sickness, medication, and so on. It is this that aids digestion and absorption of food. It also defends the gut from pathogens, and it regulates immune homeostasis. Gut microbiota is also involved in the synthesis of vitamins that are essential for neuronal function. Deficiencies lead to cognitive impairment and depression! This is more evidence of why your gut microbiota plays a significant part in your mental health.  

Gut Dysbiosis

Certain foods, inflammatory ingredients, medication, drugs, pesticides, stress, and lifestyle choices can all lead to dysbiosis. Dysbiosis is an imbalance of gut microbiota. The role of gut microbiota cannot be underestimated since if your gut is in dysbiosis, inflammatory diseases, and immune dysregulations are more likely to occur. 70%-80% of immune cells reside in the gut, you see. This is why autoimmune disorders often accompany depression, for instance.  In essence, it is a knock-on effect since inflammatory diseases change the diversity and quantity of bacteria. Read NSAIDs, Gut Health & Inflammation & Side Effects of Antibiotics and IBD

Does Gut Microbiota Affect Mental Health?

Also, if your gut microbiota is compromised, then important mood-regulating neurotransmitters produced in the gut will not be produced.  This could explain why people feel moody and irritable and cannot pinpoint why. So, you can already see that good gut health is paramount to good mental health.  Microbiota fluctuations are linked to changes in the mental and emotional centers of the brain. Indeed, 60% of neurotransmitters associated with mood regulation are produced in a healthy gut. I have explained that this affects our mental well-being (and more) in the article: Do You Often Feel Like Crying? It is noted that microbiota in the gut and its related metabolic disturbance is characterized in patients with depression.  Also, gut microbiota composition causes the degradation of the colonic mucus barrier. This causes microbiota encroachment, leading to disease susceptibility and chronic inflammation. There is so much involved, and it is vital to keep inflammation down! Have you read Reduce Chronic Inflammation for a Healthy Mind?  

Does the Immune System Affect Mental Health?

Yes, the immune system and depression are linked. Have a read of The Benefits of Sun Exposure. Keeping the immune system healthy plays an integral part in depression because if it cannot respond to pathogens and other environmental triggers, it can lead to inflammation of the gastrointestinal tract. What happens then is that the gastrointestinal tract’s inflammation leads to neuroinflammation. This is an inflammatory response within the brain or spinal cord.  

How Is Neuroinflammation Linked With Depression?

What happens in neuroinflammation is that the proinflammatory cytokines (immunomodulating agents) increase. This then activates the hypothalamus-pituitary-adrenal axis, increasing resistance to glucocorticoids (hormones that fight inflammation and work with the immune system, and so on). This subsequently affects serotonin (mood, emotions, appetite, sleep, digestion) synthesis and metabolism. It affects neuronal apoptosis (brain cell death), neurogenesis (creation of new brain cells in adult brains), and neuroplasticity (the brain’s ability to change, reorganize, and form new connections, as in learning).

This is how neuroinflammation is involved with depression.

As you can see, so much is involved in how the gut affects the brain (and I have barely got into it) and why we have to have good gut health. What is also happening is that when there is chronic inflammation present in the body, other inflammatory conditions arise. Digestive issues, autoimmune conditions, IBD, chronic pain, obesity, diabetes, psoriasis, eczema, and other skin conditions are all common health issues associated with depression. This is why so many people have gastrointestinal diseases with anxiety and depression. Make sure to read: How Do You Live With IBS and Anxiety? & Feeling Depressed, Not Jolly? Long COVID is an inflammatory condition. This is why many people have depression as well as Long COVID. Again, Long COVID is another condition that you can find Personalized Advice for in the Membership section. Have you read: Long COVID Migraines?

What Is a Good Diet for Depression?

Addressing the body holistically is essential for mental health. A diet isn’t enough because, as I mentioned earlier, it is multifactorial. A lifestyle intervention for depression is recommended. I know it can be intensely complex for individuals with depression, and I am not trivializing it because there could be reasons that are out of your control. The best anti-inflammatory lifestyle may not remove all factors contributing to your depression, but it will treat depression symptoms and conditions at the source. This means changing poor, unbalanced microbiota and systemic inflammation. Eating good mood-lifting recipes is a given on this anti-inflammatory lifestyle. Here are some examples for you: Asparagus and Crab Salad, Paleo Double Chocolate Chip Cookies, Almond Chia Pots, & Mediterranean Roast Chicken & Vegetables.  

How to Stop Being Depressed Without Medication

Make sure you read: Come Off Antidepressants. Don’t ever come off antidepressants abruptly. This is written off the back of watching a BBC documentary about why doctors are advised not to prescribe them in the majority of cases. A Primary Care Professor, Tony Kendrick, stated: “Most people get better doing something else for a few months, and they won’t get problems further down the line when they want to come off them.” They now teach medical students to recommend a diet and lifestyle intervention for depression instead.  

Guide to Treating Depression By Yourself

Everything you need is on this anti-inflammatory lifestyle platform when you become a member. There is a Mental Wellness section in the Lifestyle Guide, a Expert Advice section on Depression & Anxiety and Masterclasses on Mental Wellness: the basics & Mental Wellness: advanced! It will help you interrupt the depression cycle by controlling what contributes to your depression. It will help you gain the vigor and mental capacity needed to deal with the other factors contributing to depression that you can’t control. Trust me! Its effects are amazing.  I advise embarking on this lifestyle intervention for depression, and you will be:
  • supported by me and my team, including other qualified nutritionists (we are contactable), and have access to the tools that will help reduce your depression every single day, all year long!
  • eating gut-microbiota-rich, nutritious mental health food (which includes the essential vitamins for neuronal function) at the right time
  • reducing inflammation
  • healing your gut lining, allowing for essential nutrient absorption
  • addressing gut dysbiosis and immune dysregulation
  • promoting the production of serotonin and dopamine
  • doing the correct movements that also affect the vagus nerve as well as reduce inflammation
  • reducing body aches with food, movements, and daily practices
  • keeping stress down with neuroplasticity exercises (affecting the vagus nerve and calming down the central nervous system, reducing cortisol, etc.).
  • detoxifying the liver
  • reprogramming destructive sleep patterns
  • reducing conditions that run alongside depression, like autoimmune conditions, bowel conditions, digestive issues, chronic pain, skin conditions, anxiety, and so on
  • educated with all specialized advice for an array of issues that are mental, physical, and emotional
  • part of a motivational, supportive community
 

A Lifestyle To Compliment Therapy

I hope that you are having therapy that is working out well. This lifestyle for depression intervention will complement your treatment if this is the case. Follow the above comprehensive advice on how to treat depression naturally. It will support you tremendously in looking after yourself with depression. Certainly, run it by your therapist. Health professionals around the world are prescribing this anti-inflammatory lifestyle to their patients with depression and other chronic inflammatory conditions. I firmly believe in blending allopathic and holistic treatment for all inflammatory conditions. Chances are if you have depression, your medication has stopped working, or you could have treatment-resistant depression. This lifestyle for mental health treats conditions at systemic levels and doesn’t just mask the symptoms. Don’t forget to watch the Masterclass on Emotional Hygiene, too. Do explore the Videos and listen to the Podcasts. Many of my guests have faced emotionally difficult times. Their stories may resonate with you. If there is depression running in your family, you can reduce the gene expression of those weaker genes by keeping inflammation at bay. Chronic inflammation triggers epigenetics, which could be, in your case, depression. Thousands of studies have been conducted on the brain-gut axis since it was first coined in the 1960s, with positive conclusions about microbiota’s power in treating mental disorders.  

What Is the Key to Optimizing Mental Health?

So, this is why you need to know more about the brain-gut connection if you have mental health issues. Knowledge is power! By working on the gut and the mind simultaneously, which is the key to optimizing mental health, you will start noticing days with comfort and joy in them. As the bright mood spots increase daily and then more regularly, you realize that you have some joie de vivre back! And with certainty, it continues. Wishing everyone a day that has brightness in it! Do share with anyone you know who might be struggling with their mental health. It could very well be the lifestyle intervention for depression that they need. You/they may want to read the testimonials on depression and mental health. Also, the article about our member’s depression and obesity remission success was in The Daily Express.

I often advise on mental health issues and other chronic inflammation conditions in my Insta reels. You can follow me here.

With love and good health!
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Diabetes Advice: Is Drinking Tea Good for You?

Your Daily Habit May Be Protecting You

Hi Everyone. I love tea! I also love it for its anti-inflammatory and gut health properties. It has been known for a long time that tea has medicinal properties, and evidence grows stronger with each study about how the world’s most widely consumed beverage has amazing benefits for a whole host of health conditions. A recent report from the Annual Meeting of the European Association for the Study of Diabetes indicates that drinking around 4 cups of tea a day can reduce your risk of developing Type 2 diabetes! There is a multitude of scientific studies that state that tea aids in diabetes management. So, I decided to delve deeper into this post.

Why not make yourself a cup of tea and have a read?

Camellia Tea Bush and Diabetes

What Makes Tea a Tea?

Whether black, green, oolong or so on, it comes from the Camellia sinensis bush, an evergreen shrub. Herbal tea comes from flowers, bark, spices, and dried fruits and may have some black and green tea in there. These have health properties, too, but this post is about tea from the Camellia. The composition of tea differs with its leaves, climate, season, and horticultural practices; each of these processes affects the chemical composition.  The excellent taste of tea is all down to the growing conditions, leaf storage, fermentation process, and what it is exposed to. Which is why there are so many depths of flavors and aromas. This cultivation causes the tea to have a positive effect on your health. 

What Are The Nutrients In Tea?

The cultivation regions and process of tea create bioactive compounds called catechins. Catechins then form complex health-giving theaflavins and other compounds during fermentation. This unique chemical composition is responsible for the amazing taste, aroma, and color, too. Tea is such a rich source of nutritional molecules, including phenolic compounds and powerful antioxidants, polysaccharides, proteins, amino acids, fiber, carbohydrates, lipids, and minerals.  

What Is the Study About Drinking Tea and Diabetes?

There are 422 million diabetes sufferers worldwide (and it is climbing!). In the last three decades, the prevalence of diabetes has risen dramatically, and according to recent projections, it will continue to grow to a whopping 629 million by 2045. What is really alarming is that there is a massive trend of diabetes in children and teenagers! It is such a serious issue. Type 1 diabetes is not preventable and is treated by insulin. Type 2 diabetes is preventable and can be reversed by lifestyle factors. For instance, reducing inflammation, which plays a vital role in glucose and lipid metabolism pathology, eating the right foods, exercising, and managing insulin. The study report at the ESDA came from China and relied on 19 cohort analyses of over 1.1 million adults from eight countries, including the UK, USA, Europe, and Asia. They found a ‘significant linear association’ between drinking tea and a reduced risk of developing diabetes. People who drank 1-3 cups of tea a day, compared to people who didn’t drink tea, had a 4% reduced risk of developing diabetes. The risk was reduced even further if they drank four or more cups of tea daily. The conclusion was that drinking four cups or more a day reduces the risk by 17% of developing Type 2 diabetes. The effects were consistent with everyone. “Our results are exciting because they suggest that people can do something as simple as drinking four cups a day to potentially lessen their risk of developing Type 2 diabetes,” said lead author Xiaying Li from the Wuhan University of Science and Technology in China.

How Does Tea Aid Diabetes Management?

So, as I mentioned before, tea (black, oolong, and green) has many health benefits. One reason why I love it so much is that it improves intestinal flora and has anti-inflammatory effects. Regarding diabetes management, the phenolic compounds, polysaccharides (TPS), and amino acid L-theanine in tea are responsible for the physiological effects. Without getting too scientific and delving into subgroups (8,000 phenolic compounds), I will refer to the phenolic compounds as polyphenols. Polyphenols are a rich source of pharmacologically active molecules.  Polyphenols, which are bioactive compounds in many fruits, vegetables, drinks, legumes, nuts, and spices, are being recognized for their antioxidant properties and involvement in many powerful enzymatic and cellular mechanisms in the body. Some tea polyphenols connected with reducing the onset and progression of diabetes are quercetin, kaempferol, myricetin, theaflavin, thearugibin, and catechins (mainly EGCG – epigallocatechin-3 gallate).

In countless experimental studies, these three teas were proven to protect against the onset of diabetes mellitus and diabetic complications in a powerful way.

The tea produces anti-hyperglycemic activity and improves insulin resistance, activating the insulin signaling pathway, playing an insulin-like role, improving oxidative stress, and alleviating the inflammatory response. Tea is also shown to protect the kidneys in people with diabetes, diabetic eye conditions, and cardiovascular complications in diabetes. Polyphenols and polysaccharides have beneficial effects on glucose homeostasis, decreasing hyperglycemia and improving acute insulin secretion and sensitivity. L-theanine is also a potent stimulator of insulin activity. It is effective in giving partial protection to pancreatic cells when your antioxidant levels are low (oxidative stress).  Oxidative stress is when there is an imbalance of free radicals and antioxidant defenses in your body, hence the need for antioxidants. There is so much to say about the powers of the properties in tea! 

There is enough evidence to back up the claims that tea does affect diabetes management.

Dark haired man sat alone in a grey upholstered chair drinking tea, looking calm with a pleasant look on his face Without a doubt, lifestyle modification plays a vital role in the ultimate solution to the problem of diabetes. Likewise, in the prevention of diabetes. Do note that there must be a multitude of nutrients and lifestyle tweaks for optimum health to be achieved. Numerous factors that could cancel out the benefits of any compounds need to be addressed. This is why Eat Burn Sleep successfully prevents, treats, and manages diabetes. If you are looking to lower your cholesterol, please check this article. Have you read: Is the Keto Diet Good For Diabetes? Click here for a delicious Eat Burn Sleep polyphenol-rich recipe: Roasted Jerusalem Sunchokes With Salsa Verde!  

Why Does Tea Make Everything Better?

There are so many good reasons to drink tea! The next time you have a cup of tea (if you are not having one now), note the aroma, taste, and color. It’s the polyphenols that are responsible for those, too. I love the distinctive aroma of different teas. You may know that our sense of smell has an intense effect on what we crave. I have only to smell the maltiness or the earthiness in tea, and I want a cup. Of course, it is also associated with sitting down and relaxing (which lowers the stress hormone cortisol)—or socializing, meeting someone for a cup of tea. Taking your time and pouring the pot until every drop has gone is a lovely ritual. Memories make that craving stronger. We associate tea with pleasure and reward, which then releases dopamine, which further boosts your health. Of course, we know that tea improves intestinal flora, too. Plus, when you relax, you contribute to your gut microbiota by following an anti-inflammatory lifestyle (not loading your tea with sugar and eating a high-fat meal with your cup of tea, of course). So, since 70% of neurotransmitters are produced in a healthy gut, you are also creating more ‘feel good’ ones, which are essential for mental well-being. Good gut health is good for your mental health. A consistent increase in serotonin and dopamine production is associated with lower rates of depression! Check out this post: 4 Secrets to Feeling Good! Not only that, but the amino acid L-theanine in tea promotes relaxation. So, sitting down with a cup of tea with someone that you love being with will reduce your inflammation, make you feel happier, and assist in managing conditions such as diabetes.  

How Much Tea Is Good For You?

Again, it is all about moderation; up to four cups are enough. Though some studies suggest more, it depends on dosage (and how big your cups are!). Too much could exert adverse effects, and I always advocate that moderation is the best way. After all, tea does contain caffeine. This could have diuretic effects (and effects on sleep) if you have too much. Some people have more sensitivities to it than others, which could affect the nervous system. Because of the tannins, tea could also inhibit iron and other nutrient absorption. It also matters how you take your tea because I am referring to neat, unadulterated tea without sugar and milk, since additional ingredients will alter the composition. Also, some research suggests that if you take dairy milk in your tea, the fat in the milk may reduce the antioxidant capacity. This makes sense because flavonoids deactivate when they bind with proteins. So, those regular tea breaks are essential! You may look at your daily cuppa differently and even go so far as to put its benefits on your gratitude list. Needless to say, from these studies, if you like tea and have Type 2 diabetes, you can relax and enjoy four neat cups daily. Tea, without sugar, is suitable for almost everyone. How do you take yours? I wish you a wonderful day!