The common cold is a viral infection that affects millions of people worldwide.
Colds are a common illness that can cause a range of symptoms, including a runny nose, sore throat, cough, and fatigue. While there is no cure for the common cold, you can do several things to help relieve your symptoms and feel better faster.
In this article, I briefly explore how diet and lifestyle affect your immune system and which natural remedies and supplements you can take to help relieve common cold symptoms.
Diet and Lifestyle
Diet
Poor gut health can lead to chronic inflammation, weakening the immune system and making you more susceptible to the common cold. Having a diverse gut flora is essential for your immune system function, and now more than ever, it is important to keep your gut strong by eating the right foods and feeding your good bacteria.
All the food shared in the green list on the Eat Burn Sleep platform is packed with nutrients such as Vitamin C, antioxidants, and minerals to support your immune system.
Lifestyle
Poor sleep patterns, smoking, excess alcohol, and drug abuse contribute to an unhealthy lifestyle, as does lack of exercise, being overweight, being underweight, and following calorie-restrictive diets.
If you are stressed, then your sympathetic nervous system kicks in. The sympathetic nervous system shuts down the immune system and the parasympathetic nervous system, which is essential for gut motility and health.
Cortisol levels trigger the activation of the sympathetic nervous system which in turn shuts down the digestive system and immune system.
You can use the tips and meditation routines shared in the mental wellness section of the Eat Burn Sleep platform to support your mental well-being.
Supplementation
If you are looking for ways to help relieve the symptoms of cold, cold supplements may be a good option for you. Talk to your doctor before taking any supplements, especially if you have any underlying health conditions.
While a well-balanced diet should be the primary source of nutrients, supplements can provide additional support for your immune system.
Cold remedy supplements are dietary supplements that can help reduce the severity and duration of a cold. There are a variety of different cold supplements available, each with its own unique benefits. Check out my favorite products on the Yalda Loves page.
Zinc
Zinc is a mineral that has been shown to shorten the duration of a cold. It is recommended to start taking zinc supplements within 24 hours of the onset of a cold (Singh and Das, 2011). It can be taken in the form of a lozenge, capsule, or syrup, but always check the ingredients list against the food list on the Eat Burn Sleep platform.
Echinacea
Echinacea is a herb that has been shown to boost the immune system and help to fight off infection. It can be taken in the form of a capsule, tincture, or tea. More studies are needed to prove that echinacea treats a common cold. However, a review of over 3000 people showed that echinacea was more effective than a placebo in preventing and treating the common cold (Melchart et al., 2000).
Vitamin C
Vitamin C is an antioxidant that can help to protect the body from damage caused by free radicals. It is also thought to help to boost the immune system. Vitamin C can be taken in the form of a supplement, fruit, or vegetable. Foods high in Vitamin C include strawberries, bell peppers, papaya, broccoli, oranges and Brussels Sprouts.
Probiotics
Probiotics are live bacteria similar to the good bacteria that naturally live in the gut. They can help to maintain a healthy gut microbiome, which is important for overall health and immunity. Probiotics can be taken in the form of a supplement or food.
There is no one-size-fits-all cold supplement routine. The best routine for you will depend on your individual needs and preferences. However, a general guideline is to take cold supplements as soon as you start to feel symptoms.
Natural Remedies
In addition to a healthy lifestyle and proper nutrition, you can try a natural common cold remedy to alleviate symptoms and promote recovery.
Stay hydrated
Drinking plenty of fluids, such as water, herbal teas, and broths (such as my Chicken Bone Broth), can help soothe a sore throat.
Rest and sleep
Providing your body with ample rest and sleep allows it to focus on healing and fighting the cold virus.
Warm salt water gargles
Gargling with warm salt water can help relieve a sore throat and reduce inflammation.
Nutrition
Warming, nutritious stews and soups, such as my Immune Boosting Chicken Soup, are a great way to get those all-important antioxidants and nutrients into your diet to support your immune system.
Even the healthiest people can still catch a cold, and some suffer more than others. Check out my recent article on How to Recover From Virus Infections.
Read 10 Ways to Boost Your Immunity Quickly for more ways to improve your immunity.
The best source of treatment is prevention. Following an anti-inflammatory lifestyle, such as The Eat Burn Sleep lifestyle, focuses on lowering inflammation, improving gut health, and consequently achieving an improved immune system, among many other benefits.
I recommend the popular Six-Week Reset as an excellent place to start.
Yalda xx
Diet vs. Medication: A Holistic Approach to Fighting Autoimmune Disease
Yalda, the creator of the popular “Eat Burn Sleep” channel, tackles a crucial topic in this video: the role of diet and lifestyle in managing autoimmune diseases. Drawing from her personal experience battling two autoimmune conditions, ulcerative colitis and autoimmune hemolytic anemia, she challenges the notion of solely relying on medication. While acknowledging the life-saving potential of pharmaceuticals, Yalda advocates for a more proactive approach to health, emphasizing the power of dietary and lifestyle changes in controlling inflammation and potentially achieving remission.
Beyond the Pill: Reclaiming Control of Health
Yalda’s narrative delves into the limitations of medical practice. She argues that doctors, driven by scientific evidence and legal constraints, often overlook the potential benefits of dietary and lifestyle modifications. This, she points out, stems from the lack of robust clinical data and, perhaps more importantly, the financial interests of pharmaceutical companies who prioritize research on marketable drugs over dietary changes.
Diet as a Natural Anti-Inflammatory Weapon
Despite the lack of large-scale studies, Yalda emphasizes the growing body of research on “leaky gut syndrome” and chronic inflammation as contributing factors to autoimmune disorders. Drawing on a naturopathic perspective, she champions the ability of specific dietary choices to reduce inflammation and potentially alleviate symptoms.
Yalda highlights the potential of diet as a natural anti-inflammatory weapon in managing autoimmune diseases like hers. But what does this entail in practice?
Let’s explore some specific dietary approaches that hold promise:
Anti-Inflammatory Foods:
Fruits and vegetables: Rich in antioxidants and phytonutrients, these vibrant powerhouses help combat free radicals and reduce inflammation. Think berries, leafy greens, cruciferous vegetables (like broccoli and kale), and colorful bell peppers.
Omega-3 fatty acids: Found in fatty fish (salmon, sardines), nuts, and chia seeds, these healthy fats play a crucial role in dampening inflammation.
Prebiotics and probiotics: These fiber-rich foods and gut-friendly bacteria help maintain a healthy gut microbiome, which is crucial for preventing leaky gut and managing inflammation. Sources include yogurt, sauerkraut, kimchi, and low-sugar kombucha.
Spices and herbs: Turmeric, ginger, garlic, and cinnamon are potent anti-inflammatory agents that can be easily incorporated into daily meals.
Foods to Limit:
Processed foods: High in processed carbohydrates, unhealthy fats, and added sugars, these foods promote inflammation and disrupt gut health.
Red meat and saturated fat: While moderate intake is okay, excessive consumption of these can exacerbate inflammation.
Gluten and dairy: Some individuals with autoimmune conditions experience increased inflammation when consuming gluten or dairy. Consider elimination diets to investigate potential sensitivities.
Beyond the Plate:
While food choices are key, Yalda emphasizes the importance of a holistic approach. Other lifestyle modifications that can complement a healthy diet include:
Managing stress: Chronic stress can trigger inflammation. Practices like yoga, meditation, and spending time in nature can help promote relaxation and well-being.
Regular exercise: Physical activity is beneficial for overall health and can reduce inflammation. Aim to exercise 3-5 times a week.
Quality sleep: Sleep deprivation can negatively impact gut health and inflammation. Prioritize 7-8 hours of quality sleep each night.
Research, Listen, and Live Well
Yalda’s message is not an attack on doctors or medication. Instead, it’s a clarion call for personal responsibility and proactive health management. She encourages viewers to conduct their own research, listen to their bodies, and consider dietary and lifestyle modifications as complementary tools to fight autoimmune diseases.
Embracing a comprehensive approach, including anti-inflammatory foods, stress management, and other healthy lifestyle choices, can be a powerful tool in managing autoimmune diseases like those Yalda faces. While medication continues to play a crucial role, diet and lifestyle offer a promising avenue for reducing inflammation, potentially achieving remission, and promoting overall well-being.
Key Takeaways:
While medication plays a crucial role in managing autoimmune diseases, it shouldn’t be the sole solution.
Dietary and lifestyle changes have the potential to reduce inflammation and promote remission.
The lack of strong clinical data on diet and autoimmune diseases doesn’t negate its potential benefits.
Personal research, body awareness, and a focus on healthy living are essential for taking control of one’s health.
Yalda’s video serves as a powerful reminder that health is a multi-faceted journey. It’s about working alongside medical professionals while proactively embracing dietary and lifestyle choices that empower us to live healthier, more fulfilling lives, even in the face of chronic illness.
Gut-friendly recipes play a crucial role in promoting overall health, especially during the holidays when indulgent food is abundant. These recipes focus on incorporating ingredients that support gut health, such as fiber-rich vegetables and low-sugar options. For a delicious and healthy Christmas salad, one can mix fresh ingredients like pumpkin and coconut yogurt, creating a gut-friendly dish that is both tasty and nourishing. Additionally, incorporating gut-friendly ingredients, like low-sugar, grain-free and dairy-free options, can make holiday recipes more suitable for those with specific dietary needs. By being mindful of gut health during the holiday season, these recipes ensure that festive meals contribute positively to overall well-being.
Festive Gut Friendly Recipes- Nourish, Celebrate, Thrive!
In this article, I will share some delicious and nutritious recipes that will satisfy your taste buds and support a healthy gut.
During the holiday season, our digestive system often faces challenges due to the consumption of alcohol and rich foods, leading to frequent indigestion. This year, consider incorporating gut-friendly ingredients such as miso, sauerkraut, and coconut yogurt into your diet. These foods are rich in beneficial bacteria and probiotics, supporting the optimal functioning of your gut and digestive system.
Incorporating these recipes into your festive season menu will impress your guests and support your overall well-being.
So, go ahead and try them out! Enjoy the festive season with a happy and healthy gut.
This simple and easy-to-make hot chocolate is a perfect alternative to shop-bought ones and is not only comforting and nourishing but anti-inflammatory, too. Indulge in the rich and creamy goodness of this delightful treat.
My Moroccan spiced coffee is fantastic as it contains cinnamon, nutmeg, ginger, and clove. These warming spices have incredible anti-inflammatory properties that help stabilize your blood sugar levels and offset some of the adverse effects of caffeine. See how easy it is and perfect for the season. I cannot wait for you to try it.
Devilled eggs are a classic festive dish that never fails to impress. With their creamy, tangy filling and beautiful presentation, they are sure to be a hit at any festive gathering.
These little bites of goodness are a crowd-pleaser and a great way to kick off any meal or gathering. These crackers are perfectly gut-friendly healthy snacks with a wonderfully satisfying crunch.
This would work perfectly with the salmon spread for festive, gut-friendly nibbles. You can also serve it on its own with crudites. This guacamole contains no raw onions, which can be hard to digest sometimes, so I hope you all enjoy it!
Christmas Chicken with bacon, a delectable twist on the traditional turkey! This mouthwatering dish will inspire you to create a memorable holiday feast. Succulent chicken, perfectly seasoned and roasted to perfection, wrapped in crispy, smoky bacon. The combination of flavors is simply irresistible.
Carrots are incredibly nutritious and are a fantastic prebiotic for your microbiota, reducing inflammation and taking care of your immune system. They are excellent for skin, hair, nails, and eyes and are anti-cancer, anti-inflammatory, and antioxidant. Paired with parsnips, this dish makes a warming side dish to your traditional roast dinner. Especially with the fantastic rich, earthy, warm, and citrus of cumin, the anti-inflammatory spice!
This is a wonderful way of preparing this superfood – that will support and protect your gut. This is all you need to do to enjoy sweet potato’s nutrition and taste. Make it in advance and reheat it on the day of serving.
You have to try this cranberry sauce recipe! It’s caramelized, tangy, woody, and slightly tart, with a deep berry flavor and a slight spice of heady cinnamon.
If you are looking for a cookie recipe to make during the Christmas holidays and enjoy with the kids, this is for you! They are grain-free, dairy-free & gluten-free, and they taste delicious! They are perfectly seasoned with a combination of spices. All spices used possess anti-inflammatory properties and offer excellent nutritional benefits!
This anti-inflammatory pie tastes like a delicious traditional dessert, but it is refined sugar-free, gluten-free, dairy-free, grain-free, and GUILT-free! It will leave you feeling satisfied without the symptoms of bloating or overindulgence.
What better way to celebrate the season than with the delightful aroma of cinnamon oranges filling the air? Cinnamon oranges are a classic holiday treat that brings a touch of magic to any gathering. The sweet citrus scent combined with the comforting spice of cinnamon creates a symphony of flavors that instantly transports us to a place of happiness and nostalgia.
A spectacular speculoos biscuit recipe: the healthy version of the traditional recipe, which means that your gut microbiota will love them, too! The warming, sweet, aromatic, creamy, citrus, peppery, and spicy flavors make these biscuits incredible.
These little chocolate bombs are easy to make, delicious, and simple. You can use nice glasses for individual portions and garnish them with nuts, berries, or cacao nibs.
Christmas is a time of celebration and indulgence, but that doesn’t mean we have to compromise our health. All recipes on the Eat Burn Sleep platform are designed to satisfy your taste buds while keeping your gut happy.
Indulge in mouthwatering dishes that are not only festive but also beneficial for your gut health and overall wellness. Impress your friends, family, and loved ones while being gentle on your digestive system, ensuring you can enjoy your holiday feast without any discomfort.
The importance of regular physical activity 3-5 times a week.
Sculpt and Tone: Achieve a Comprehensive Cardio Workout in Minutes (and Improve Your Overall Health)
Regular physical activity is crucial for overall health and well-being. Aiming for at least 20 minutes of moderate-intensity exercise 3-5 times a week can bring a multitude of benefits, from boosting your mood and energy levels to improving your heart health, sleep, and even cognitive function.
This full-body cardio workout offers a quick and effective way to get your heart rate up, engage multiple muscle groups, and achieve a firmer, more toned physique – all within a matter of minutes. It’s perfect for those with busy schedules who want to make the most of their limited time.
The Workout:
The workout incorporates a variety of exercises. Each exercise targets different muscle groups, ensuring a well-rounded fitness experience.
Here are some examples of the exercises included in the workout:
Front Raise With Cross: Raising dumbbells while crossing your arms, targeting your shoulders and abs.
Boomerangs: Squatting while twisting and raising dumbbells, engaging your heart, legs, and arms.
Cheerleading Ts and Ys: Raising dumbbells in different shapes to work your core, shoulders, back, and arms.
Chest Flies: Opening and closing your arms with dumbbells to target your chest, back, and shoulders.
Plank With Leg Lifts: A challenging exercise that works your core, legs, and arms.
Plank With Triceps Kickback and Lat Pull-Down: Combining plank variations with arm exercises to strengthen your core, back, and shoulders.
Squat With Dumbbell Curl and Knee Raise: Squatting while curling dumbbells and raising your knee, targeting your biceps, core, and legs.
Planks with Shoulder Taps: Adding shoulder taps to your plank to engage your core, arms, and chest.
Punches: Simple punches to get your heart rate up and work your core and arms.
Remember:
Aim for good form and controlled movements throughout each exercise.
Adjust the intensity and duration of the workout based on your fitness level.
Listen to your body and take rest breaks when needed.
Most importantly, have fun and enjoy the challenge!
By incorporating this full-body cardio workout, along with others from the platform, into your routine at least a few times a week, you can reap the numerous benefits of regular physical activity and take a step towards a healthier, happier you.
All the movement videos on the Eat Burn Sleep platform are low-intensity and low-impact. They are safe to perform on a low inflammation lifestyle. They will benefit core strength, gut motility, lymphatic drainage, positive mood, bone and muscle mass preservation, and liver detoxification. The more you practice the Eat Burn Sleep movement routines, the more you tune into your body, and the more you will be able to identify your needs. Including the right kind of movement in your lifestyle might not seem significant, but it has magical effects. Put the time in; it is worth it!
Walking: Don’t forget to get your steps in daily! Walking should definitely be part of your lifestyle if you’re looking to decrease inflammation. Doing it in nature is even healthier as you do earthing simultaneously. Air quality in parks, forests, and nature is much better than in a gym… so if you have the opportunity to walk in nature, do it! Walking is very much at the core of the Eat Burn Sleep lifestyle, coupled with the anti-inflammatory movement routines.
Bonus tip: If you’re looking for additional ways to get your 30 minutes of moderate-intensity exercise, consider activities like brisk walking, swimming, biking, or dancing. Every bit of movement counts!
By now, you’ve likely come across information about the gut microbiome, which consists of trillions of microbes, primarily bacteria, residing in your gastrointestinal tract. You’re probably aware of the importance of consuming the right foods to maintain the health of your beneficial gut bacteria—also known as probiotics. But how exactly can you achieve this? Here are some guidelines outlining the worst foods to avoid for maintaining an optimal gut-health diet.
One of the worst culprits for gut health is a diet high in refined sugars, which are found in a variety of processed foods. Excessive sugar consumption can alter the microbial composition in the gut, negatively affecting the delicate balance needed for optimal digestive function. Moreover, the lack of fiber in processed foods further hampers gut health, as fiber is crucial for maintaining a healthy digestive system. To support gut health, it’s advisable to limit the intake of sugary and processed foods, opting instead for a diet rich in fruits, vegetables, and fiber.
Refined Sugar
Minimizing refined sugar intake is advisable for several important reasons. One compelling factor is that an excess of sugar can deplete the population of beneficial gut bacteria, leading to inflammation in the body and potentially paving the way for more significant health issues. Additionally, refined sugars undergo rapid digestion in the initial segment of the small intestine, causing a spike in blood sugar levels and leaving the remaining gut microbes without sustenance.
Examples of refined sugars to be cautious of include sucrose (commonly known as table sugar), high-fructose corn syrup, agave syrup (despite its marketing as a health product), and sweetened beverages such as soda.
Maintaining a healthy gut is essential for overall well-being, as the gut plays a pivotal role in digestion and immune function. Unfortunately, certain foods can have a detrimental impact on gut health. A study conducted by the National Institutes of Health (NIH) highlights the negative effects of a diet high in processed foods, particularly those rich in red and fried meats. These foods are known to disrupt the balance of the gut microbiome, leading to an increased presence of harmful bacteria that can contribute to digestive issues.
Factory-Farmed Meat
Large-scale industrial meat producers frequently use antibiotics to address diseases in the cramped and crowded conditions where their livestock is raised. This common practice contributes to the proliferation of drug-resistant bacteria within the gut microbiomes of these animals, and there’s a risk of these resistant strains transferring to human gut microbiomes.
For numerous compelling reasons, we advise avoiding meat produced on a massive scale in factory-style settings. This includes industrial beef, industrial poultry, industrial pork, and so on.
Artificial Sweeteners
Research conducted in the UK revealed that artificial sweeteners have the potential to induce pathogenic alterations in specific gut bacteria. Another study investigated the impact of twelve different sweeteners on the gut microbiome and determined that many of them significantly heightened the risk of inflammation and glucose intolerance. These factors, in turn, elevate the risk of developing diabetes and heart disease.
It is advisable to avoid artificial sweeteners, such as saccharin, sucralose, and aspartame, along with artificially sweetened beverages.
Saturated Fat
Consuming excessive amounts of meat and high-fat dairy can lead to changes in the composition of gut microbes, which may not be beneficial for gut health. A study conducted at Harvard found that individuals following an animal-based diet showed an increase in Bilophila, microbes that thrive on bile, likely adapting to the increased bile production necessary for breaking down the elevated fat intake. While this may sound unappealing, it poses a health concern as Bilophila has been associated with inflammation.
To promote better gut health, consider minimizing your intake of animal products, particularly fatty meats like bacon, ribs, salami, pork rinds, and cheeses.
In addition to avoiding sugary and processed foods, it’s crucial to be mindful of the type of meat consumed. Red and fried meats, often high in unhealthy fats, can contribute to gut issues and inflammation. On the contrary, incorporating fermented foods rich in probiotics, such as yogurt and kimchi, into your diet can support the growth of beneficial bacteria in the gut, promoting a healthy microbiome. Striking a balance in your diet that includes a variety of nutrient-dense foods is key to nurturing a thriving gut and warding off potential digestive diseases.
Using food as a form of medicine is not a novel concept, but it poses challenges for many individuals. Some people find themselves grappling with a few extra pounds post-pandemic or in the midst of the stressful diagnosis of infertility. Individuals often question how their dietary choices, or lack thereof, impact their ability to conceive.
It’s crucial to recognize that even the healthiest diets cannot remedy more severe conditions that lead to infertility in both men and women. For instance, if a woman’s fallopian tubes are obstructed, hindering sperm from fertilizing an egg, dietary adjustments won’t address this blockage. Fortunately, cases like these can be addressed with interventions such as in vitro fertilization (IVF) provided by fertility specialists.
Nevertheless, the impact of diet and other lifestyle choices on fertility should not be underestimated. Whether integrated with fertility treatments or pursued independently, dietary modifications can exert a significant and quantifiable influence on fertility. The 2022 update to the American Society for Reproductive Medicine (ASRM)’s committee opinion on Optimizing Natural Fertility underscored this point.
Certain factors are strongly supported by evidence:
Women who are extremely thin or overweight encounter greater challenges in conceiving.
Folic acid supplementation yields clear benefits.
Seafood with elevated mercury levels should be avoided.
Numerous studies have explored the connections between dietary patterns, food choices, and infertility. These diets typically focus on macro (large) and micro (small) nutrient selections. Put simply, they provide guidance on the types of fats, proteins, carbohydrates, and vitamins to incorporate into one’s diet.
Consider incorporating the following elements into your fertility-focused diet:
Plant-Based Foods:
Include whole fruits such as unpeeled apples, bananas, oranges, strawberries, raspberries, mangos, guava, and the fertility-favored pineapple. These are excellent sources of fiber and essential vitamins.
Seasonal Vegetables:
Rhode Island boasts a variety of vegetables, including tomatoes, potatoes, onions, radishes, corn, carrots, cucumbers, broccoli, spinach, cauliflower, lettuce, beans (snap, pinto, baby lima), peas, kohlrabi (also known as a German turnip), and asparagus.
Protein Sources:
Opt for tofu, seitan, and mycoprotein as plant-based protein alternatives.
Seafood Rich in Omega-3 Fatty Acids:
Include local oysters, clams, or whitefish in your diet, as they provide both heart-healthy omega-3 fatty acids and fertility benefits.
Whole Grains:
Choose whole grains like oatmeal, brown rice, bulgur, rye, and whole wheat for sustained energy and essential nutrients.
Raw Nuts:
Snack on almonds, brazil nuts, or cashews for vital antioxidants and monounsaturated fats.
Legumes:
Incorporate budget-friendly options such as chickpeas, black beans, and red beans into your fertility diet for a protein boost.
Extra Virgin Olive Oil:
Opt for extra virgin olive oil as your primary source of monounsaturated fats, prioritizing it over coconut oil.
Additionally, it’s noteworthy that researchers often highlight the dietary habits of Mediterranean cultures. These diets, characterized by a focus on sharing and savoring meals, stand in contrast to the American tendency to consume processed foods hastily. Furthermore, Mediterranean cultures incorporate more physical activity, contributing to lower rates of obesity. Therefore, take the time to enjoy your meals, fostering a connection with the reasons behind your desire to expand your family. Share food, have fun, and destress at the end of the day to promote overall well-being.
An excellent way to implement these nutritional recommendations is by exploring delicious and nutritious recipes. Consider trying out this delightful recipe for Chicken Tagine With Onion & Olive Confit, which provides a balanced combination of proteins, seasonal vegetables, and healthy fats. This recipe highlights ingredients such as extra virgin olive oil, seasonal vegetables, and other elements recommended to promote fertility.
correlation between fertility and weight
The correlation between fertility and weight is well-established, affecting both male and female individuals. It’s crucial for both genders to understand that being underweight or obese can significantly impact fertility. The intricate balance of hormones crucial for proper functioning in the male and female reproductive systems is disrupted when subjected to the stress of low or high body weight, leading to a breakdown in their natural chemical rhythms.
Specifically, research has indicated that women who are either underweight or obese tend to experience a higher rate of infertility and a lower success rate in in vitro fertilization (IVF). In men, obesity has been associated with adverse effects on fertility, influencing factors such as sperm count and sperm motility (the speed at which sperm move). Complications like insulin resistance and diabetes can exacerbate these issues.
Moreover, excess weight has been linked to the onset and exacerbation of polycystic ovary syndrome (PCOS), a prevalent cause of infertility in women. This is primarily attributed to irregular menstrual cycles and inconsistent ovulation. Interestingly, even modest weight loss, ranging from 5 to 10 percent of body weight, in overweight women affected by PCOS has been shown to alleviate symptoms, including infertility. Therefore, maintaining a healthy weight is a key factor in supporting reproductive health for both men and women.
When actively trying to conceive, it’s advisable to avoid or limit certain foods and drinks due to potential risks to the baby during pregnancy. If you are currently attempting to get pregnant, it’s recommended to refrain from consuming the following items:
High-Mercury Fish:
Limit intake of high-mercury fish such as shark, swordfish, king mackerel, and tilefish. Opt for lower-mercury alternatives like salmon, shrimp, and catfish.
Raw or Undercooked Seafood:
Avoid raw or undercooked seafood and shellfish, as they may pose a risk of foodborne illnesses that can be harmful during pregnancy.
Raw or Undercooked Eggs:
Steer clear of raw or undercooked eggs and any dishes that contain them, as they may carry the risk of salmonella infection.
Unpasteurized Dairy Products:
Refrain from consuming unpasteurized dairy products, as they may contain harmful bacteria. Choose pasteurized alternatives for safety.
Excessive Caffeine:
Limit caffeine intake to moderate levels (typically less than 200 mg per day) as excessive caffeine consumption has been linked to an increased risk of miscarriage.
Alcohol:
It’s advisable to avoid alcohol while trying to conceive and during pregnancy, as it can pose serious risks to the developing baby.
Highly Processed Foods:
Minimize the consumption of highly processed foods with added sugars, unhealthy fats, and artificial additives. Opt for nutrient-dense, whole foods instead.
Unwashed Produce:
Thoroughly wash fruits and vegetables to reduce the risk of exposure to pesticides and harmful bacteria.
Excessive Vitamin A:
Avoid excessive intake of vitamin A from supplements, as high levels can be harmful to the developing fetus.
Soft Cheeses and Deli Meats:
Exercise caution with soft cheeses (e.g., feta, Brie) and deli meats, as they may harbor bacteria like Listeria.
Remember, if you have consumed any of these items before discovering your pregnancy, it’s unlikely to have had an immediate impact. However, if you have concerns, it’s advisable to consult with your doctor or midwife for personalized guidance and reassurance.
If you’re trying to conceive, maintaining a healthy and varied diet is generally sufficient to obtain most of the essential vitamins and minerals. While pre-pregnancy vitamins are available and not harmful, the primary supplement recommended for those attempting to conceive is folic acid. Folic acid can be purchased separately and is often more cost-effective.
Here are some key considerations regarding pre-conception supplements:
Folic Acid:
Folic acid is crucial for the development of the neural tube in the early stages of pregnancy. Taking folic acid supplements is recommended while trying to conceive and during the first 12 weeks of pregnancy. It is known to improve both your and your baby’s health and helps prevent serious pregnancy complications.
Vitamin D:
Alongside folic acid, it is also recommended to take vitamin D supplements. Vitamin D plays a vital role in bone health and overall well-being.
Vegan Diet:
If you follow a vegan diet, consult with your doctor to ensure you are getting adequate nutrients for a healthy pregnancy. Special attention may be needed to ensure sufficient intake of certain nutrients commonly found in animal products.
Caffeine Intake:
It’s advised to limit caffeine intake to as little as possible during pregnancy, with a recommended cap of less than 200 milligrams per day. This includes not only coffee but also tea, energy drinks, and chocolate.
If you’re trying to conceive, it’s a good practice to start limiting your caffeine intake now. The Royal College of Obstetricians & Gynaecologists recommends this precautionary measure to support a healthy pregnancy.
Remember to consult with your healthcare provider for personalized advice based on your individual health needs and circumstances. They can provide guidance on dietary choices, supplements, and lifestyle adjustments to optimize your chances of a healthy pregnancy.
Hello Everyone!
If you are in a part of the world experiencing seasonal changes, there is likely to be an increase in viral infections, and you could be looking for ways to boost your immunity quickly against viruses.
Exposure is inevitable, and it is essential unless you are advised to shield for medical reasons or are classed as vulnerable.
We need exposure but must also be highly cautious of viruses when underlying chronic inflammation exists. This has become even more evident in the last few years. If you have underlying chronic inflammation, your immune system is dysregulated, but you can change that and fight inflammation.Boosting your immunity quickly by following the below will help most people do so while still enjoying life!
(Looking after your immune system throughout the year is good advice, not just when the seasons shift).
Here are 10 ways to boost your immunity quickly against viruses and ensure better health:
1. Eat Gut-healthy, Nutrient-rich Foods Regularly
Our immune systems need nourishment from a plethora of nutrients from foods.
Poor gut health is linked to weakened immunity and non-communicable diseases. Gut health is imperative to good health, and the diversity of your gut bacteria will dictate how nutrients are absorbed.
Getting it right will better prepare the body for excess inflammation and microbial attacks! Beneficial nutrients to boost your immunity quickly and ensure immune system regulation must be digested regularly, forming an excellent dietary pattern.
Try these two delicious recipes:
90% of vitamin D is absorbed from the sun, which is essential for the immune system. There are safe ways to do this, and of course, there are challenges here, especially with seasonal changes.
If you have poor vitamin D absorption, like with ulcerative colitis, Crohn’s, and celiac, please follow the personalized advice for inflammatory bowel disease. It is an imperative protocol for good health and to put the conditions into remission, regardless.
If you are a vegan, live where sunlight is limited, or have any other reason that prevents you from getting the right amount of vitamin D, it’s worth reading through this health education platform, arming yourself with advice from a nutritionist and of course, eating nutrient-rich, gut-healthy foods. The bioavailability of foods is essential to boost your immunity quickly. However, some people need to take supplements.
Absorb sunshine as much as possible in cooler months, sit by an open sunny window, or obtain a S.A.D. lamp.
3. Keep Inflammation Low
The most powerful way to protect your body is to reduce chronic inflammation through how you eat, move, and sleep; the foundation of the Eat Burn Sleep lifestyle. Nourish your gut, stay active daily, prioritize restorative rest, and you’ll naturally lower inflammation and boost long-term wellbeing.
4. Change Lifestyle Habits
Change any lifestyle habits that inhibit good health. An unhealthy lifestyle, which includes eating and drinking unhealthy foods and drinks most of the time, being overweight and underweight, following restrictive diets, lacking proper exercise, being sedentary, lack of fresh air, pollution, toxins, excess alcohol, smoking, drug abuse, poor sleep patterns, and stress weakens immunity defense.
5. Reduce Your Weight
Obesity is a chronic inflammatory condition, and you can reduce your weight by reducing the inflammation in your body. It is the safest, most effective way of reducing weight and boosting your immunity. Fat tissues produce adipocytokines, and these increase inflammation. Impaired T-cells stop the response of the immune system to pathogens. Also, it is worth knowing that with obesity, vitamin D is not readily available when needed because it accumulates in excess fat. This is reversible when you reduce chronic inflammation.
6. Put Your Autoimmune Disease Into Remission
Is that possible? Yes. I have two autoimmune diseases, so I created Eat Burn Sleep. Please read the other articles and magazine and newspaper features in the articles section.
7. Perform Regular De-stressing Techniques
Stress is so bad for your health, and it can affect gut health, affecting mental and physical health. Excess cortisol that is triggered, along with other hormones when you are stressed, leads to reduced immunity and increased inflammation.
The immune system, central nervous system, and endocrine system interact with each other.
When stressed, your sympathetic nervous system kicks in, shutting down the immune and parasympathetic nervous systems.
Have you heard my podcasts with Nick Potter about The Behavioral Immune and with Dr. Tamsin Lewis about Long Covid, Immunity, & Energy Levels?
When life feels like it is crashing around you, pay attention to your gut (70% of immune cells and 60% of feel-good neurotransmitters reside in a healthy gut) and de-stressing techniques.
It is vital to keep chronic inflammation at bay because chronic inflammation promotes anxiety, depression, and other diseases, as well as a weakened immune system.
8. Get Good Sleep
Sleep is the foundation for good health! You only have to think about how you crave sleep when you feel ill and have a virus. Nothing can keep you awake. Your body tells you to lie down and heal!
A person who regularly sleeps for a good amount of time will likely have more antibodies than someone with fitful, irregular sleep. This is an excellent way to boost your immunity quickly.
Long-standing shift workers and insomniacs have turned their lives around on the Eat Burn Sleep reprogramming. Reprogramming your sleeping is possible. Check out the Insomnia Expert Advice.
9. Stay Social
It’s fundamental to our overall health and survival. Our emotional joy!
Studies show that people who socialize tend to live longer than those who are more isolated. Plus, dopamine is released when we mix and exercise.
10. Go For a Walk
Walk with your family, your friends – or just yourself – and feel the pleasure and reward of the dopamine hit from doing so. You will release stress along the way, boost your immunity quickly and be outside!
Remember that a robust immune system can respond appropriately to the world around it and can defend the body against invaders, pathogens, and viruses!
Hi Everyone! This post is for you if you are a vegan or vegetarian and want to eat meat – again, for the first time in years or ever!
Firstly, you should also know that we have personalized advice for reintroducing meat/animal products back into your life safely and healthily. Plus, this month’s personalized advice for members is the essential guide to optimum health for vegetarians!
Vegan and Vegetarian Health
Firstly, it’s okay to eat meat again if you are looking to eat meat after being a vegetarian. If you are reading this, then there is good reason. Maybe your mind and body are screaming at you to have animal protein.
With the added pressures of eating plant-based diets and the reasons why people become vegans and vegetarians, it can be a hard decision to switch back to eating meat.
I think many people can feel guilty when they decide to follow a particular way of eating and then find that they can’t eat that way and it isn’t sustainable. Micronutrient malnutrition can also cause low moods and less-than-optimum mental well-being.
It happens all the time with so many popular diets. Like Keto, Atkins, Raw Food, and Low-calorie diets, for instance. There may be ethical or cultural reasons behind your choice, but many diets are unsustainable or nutritionally sound.
Many diets can make you unwell and not satisfied nutritionally. Sometimes without realisation.
You may not be concerned about the impact of a vegan or vegetarian diet on your health. You may have switched to veganism for weight loss or from another diet because the doctor says your cholesterol is high or something, and you feel better at the moment.
Although there are statements all over the internet that say veganism and plant-based diets can reduce your risk of developing disease, this is not necessarily the case if you are not eating everything you need daily for optimum health. Numerous studies state that following a vegan diet can lead to skeletal, nervous, and immune system impairments, as well as anemia and depression.
Any diet that is not balanced and contains a lot of meat, or too much or too little of anything, puts you at risk of chronic disease. Everyone needs to know how to eat for optimum health!
Many restrictive diets (and those you would not define as restrictive) can cause deficiencies, leading to chronic inflammation.
Chronic inflammation, sustained inflammation running all the time (not just as a protective reaction to trauma or injury), is linked to the leading causes of death. 78% of deaths related to diseases have chronic inflammation pathways.
Chronic inflammation leads to neuroinflammation, which increases anxiety, depression, brain fog, mood swings and irritability, a decline in cognitive functions, and so on.
Malnutrition Statistics
Many of the world’s population has malnutrition, and an unhealthy diet, which means nutritional needs are not met, is a significant contributor to malnutrition.
Malnutrition is defined as deficiencies, imbalances, and excesses of nutrients. Malnutrition increases chronic inflammation and ill health (see below).
There’s:
– Undernutrition
– Diet-related imbalances lead to chronic inflammation and autoimmune diseases like obesity, diabetes, cancers, heart disease, IBD, arthritis, mental health issues, fibromyalgia, etc.
– Inadequate micronutrient intake.
According to the World Health Organisation, 149 million children under five are affected by malnutrition through their height. Forty-five million were estimated to be too thin, and 38.9 million were obese.
1.9 billion adults are overweight or obese, and 462 million adults are underweight.
Low-to-middle-income countries have a high rate of obesity and malnutrition.
According to the Malnutrition Task Force, 1.3 million people over 65 have malnutrition in the UK.
Not eating a good balance of the proper nutrients and micronutrients affects everyone throughout our lives!
Vegan and Vegetarian Deficiencies
Many deficiencies come from missing out on the essential daily required nutrition. Not just for vegans and vegetarians. Most people have dietary inadequacies and need the assistance of a nutritionist.
The types of iron consumed are essential. Without this, oxygen cannot be circulated, and body homeostasis is not maintained. Plus, there are Gut microbiota that improve the absorption of iron. These Gut microbiota are promoted with essential daily vitamins not found in a vegan diet, for instance.
Essential nutrition for life and keeping disease at bay is generally lower in vegans or plant-based diet eaters. The overlooked side of veganism could be dangerous for many, as explained in a study by Bali & Naik (2023).
Hundreds of studies have been reported on nutritional intake for vegans and vegetarians that show inadequate intake. These essential micronutrient requirements for optimum health are only obtained from animal products.
If you are considering eating meat after being vegetarian, it would be best to consider B12, zinc, iodine, calcium, PUFAs, etc., with veganism and vegetarianism. (Head over to personalized advice for nutrition help for vegans and vegetarians. We cover all sorts of science-backed supportive advice for vegans and vegetarians, like:
eating meat after being vegetarian and vegan
how to eat and what to eat (with 300+ recipes)
vegan guilt
worries about eating meat and getting sick after veganism
being vegetarian and eating meat again has side effects
how to shop for anti-inflammatory groceries on a budget
your Gut microbiome…and the list goes on!
Follow this anti-inflammatory diet and lifestyle for all nutrition concerns when you have been eating a restricted way for a while or have malabsorption issues like with any inflammatory bowel disease.
There are essential vitamins necessary for crucial metabolic roles across your whole life span, during development (before you are born), throughout your childhood and adulthood, and later years.
This applies to people with too much of one thing and not enough of another, not just if you are considering eating meat after being vegetarian. (Many meat eaters think they are okay, too, but they may not have enough essential daily vitamins. They, too, are at risk. It’s why nutritionists and dieticians exist!).
Protecting your mind and body, ensuring proper nutrient absorption, and meeting daily nutrition values are essential for optimum health. We do it here through gut health, reducing inflammation, regulating the immune system, liver detox, and so on.
Check out the article: Help With Anemia, B12, and Iron Deficiencies.
Symptoms of Deficiencies in Vegans and Vegetarians:
Iron-deficient anemia
Pernicious anemia
Fatigue
Weakness
Depression
Anxiety
Mood swings
Confusion
Lack of coordination
Headaches
Shortness of breath
Palpitations
Lack of energy
Vision issues
Pins and needles
Myelin shaft damage
Walking issues
Cold hands and feet
Nausea
Cravings
Appetite loss
Heart murmurs
Weight gain
Vegan & Vegetarian Diet Supplements
The recommended daily intake of supplements for vegans is for people who already eat a balanced and nutritious diet. Plus, as I always say, supplements do not match the bioavailability of good food, and your vegan diet supplements could be full of inflammatory ingredients. Eating meat after being vegetarian needs good consideration.
Try these vegan recipes: Slow Cooker Indian Vegetable Curry and Carrot & Quinoa Salad.
Read these articles for more information about inflammatory ingredients in the form of supplements and medication:
Is AG1 Supplement Good for You?, Side Effects of Antibiotics & IBD, NSAIDs, and Gut Health & Inflammation.
Nutrition Advice for Vegans and Vegetarians
If you are a vegan or vegetarian with concerns about nutrition and want to eat meat again, join us! We can help you facilitate the transition and help you achieve optimum mental and physical wellness.
There are many vegetarian and vegan recipes on this anti-inflammatory diet and lifestyle, along with others, so you will eat well and be well.
If you are thinking about eating meat after being vegetarian, it won’t just be your vegan or vegetarian diet that you change. You will protect yourself from chronic disease, age-degenerative neurological diseases, and anything genetic.
Plus, you won’t be disappointed about the incredible side effects.
You can book a 15-minute Zoom with me if you have any questions, connect with us in the forum, or start immediately by going to the personalized advice section.
I wish you and your family good health and wellness.
Hello Everyone! It’s hard to believe that what you eat today and tomorrow may have you waking up feeling sad, anxious, or moody the next day.
The last thing you may be thinking about if you are prone to depression and anxiety is what you are eating. You could be reaching out for unhealthy options, overloaded with caffeine and sugar, and not sleeping well, too.
Getting through the day could feel like wading through mud, and you are doing whatever you can to get through it!This post is about depression, anxiety, and how gut health is so powerful that it can help you tremendously. Small steps will help. Please do share with anyone who is suffering. It could be the lifeline they need.
Treating Depression Safely and Naturally
Depression is the second most common cause of disease-induced disability. An estimated 280 million individuals suffer from depression, and many factors contribute to depression.
Some factors you cannot control, but two major factors that you can control are diet and lifestyle. It is safe, natural, and starts working quickly.
Studies show more and more that depression and anxiety can be treated naturally by changing what you eat and how much physical activity you do. Before we go any further, I don’t mean hitting the gym seven times a week! Far from it, actually.
As I have mentioned before in Come Off Antidepressants, medical students are now being taught to look at diet and lifestyle interventions for patients with symptoms of depression and anxiety as a first course of action.
In most cases, with a diet and lifestyle intervention for depression and anxiety, the symptoms go away.
I continually come across studies that back this up, but the proof to me, through studying the link between gut and mental health, is the number of Eat Burn Sleep members who have told me that their depression and anxiety have lifted. I know how I feel myself and how I felt before I studied gut health and changed what I ate and did each day.
Lifestyle Factors and Depression
Multiple lifestyle factors and depressed mood were studied by Sarris J., Thomson R., Hargraves R., et al. (2020). A cross-sectional analysis of 84,860 participants with major depressive disorder and those without depression showed that a healthy diet and optimal sleep duration were significantly associated with less frequency of depression.
Aguilar-Latorre, Oliván-Blázquez, Pérez Algorta, et al. (2023) conclude that health education and lifestyle modifications significantly reduce depression. The study included six weeks of health education on diet and lifestyle changes.*
The key is to continue the health education and the diet and lifestyle changes. Health education will teach behaviors that become automated. You start living an anti-inflammatory way without even thinking!
How Does Gut Health Reduce Depression?
The gut microbiota plays critical roles in the immune system (70% of our immune system resides in our guts; GALT – gut-associated lymphoid tissue). It also has a role in the central nervous (brain and spinal cord) and endocrine systems (glands that make hormones, the body’s chemical messengers).
Behavior, mood, and response to stress can all be affected by gut bacteria because gut health affects the immune system, nervous system, and endocrine system.
These, in turn, all affect each other.
There’s more about the gut-brain axis andhow the gut influences the brain and the brain influences the gut in this article: Depression Diet & Lifestyle Intervention.
Have you read:
You may enjoy listening to the podcasts Using Sounds to Calm Your Mind with my guest Athena Ko, aka The Gong Girl, Food Additives & Your Microbiome with Dawn Sherling, and Emotional Health Strategy with Steve Burns.
What Changes Gut Health?
While gut microbiomes are unique to us, any change can upset the production of intestinal bacterial fermentation that regulates intestinal adaptive immune responses and affects the production of feel-good neurotransmitters.
If you eat meals laden with chemicals and compounds that the harmful bacteria in your gut like, you will help the harmful bacteria grow. They will tell your brain to seek more, too! Delicious Gut Loving Brazilian Prawn Stew.If you give your gut microbiota foods that encourage good bacteria, they will grow! Then, these guys ask for more of the good stuff, too! It’s not limited to food, though. Again, read the above article for more about depression, anxiety, and gut health.
Whatever you eat or do will put your gut in a healthy or unhealthy state.
An unhealthy state will dysregulate your immune, as mentioned, and increase chronic inflammation, which increases neuroinflammation (inflammatory response in the brain and spinal cord).
Carabotti, Scirocco, Masselli, and Severi (2015) noted the bidirectional relationship of the emotional and cognitive parts of the brain with peripheral intestinal functions.
Have you tried these gut health recipes yet?
Asian Chicken Soup With Konjac NoodlesBanana and Blueberry Nice Cream
A Diet Rich in Anti-inflammatory Prebiotic Compounds
Scientists Eliby D, Simpson C, Lawrence A, et al. (2023) examined the associations between diet quality and anxiety and depressive disorders. They looked at how diet can implicate mental health and concluded that diet interventions had consistently significant, positive effects on depressive symptoms.
Eliby, Simpson, Lawrence, et al. also noted the strong evidence that a diet rich in anti-inflammatory, prebiotic compounds and other lifestyle modifications provided a more integrative approach.
Anti-inflammatory Diets Are Neuroprotective
Indeed, further studies below recognize the benefits of a gut-health, anti-inflammatory diet.
An anti-inflammatory, neuroprotective, prebiotic diet is associated with reduced rates of depression, as they are rich in a wide variety of bioactive compounds, minerals, vitamins, and so on, as stated by González R, Ballester I, López-Posadas R, et al. (2011).The effects of an anti-inflammatory, neuroprotective, prebiotic diet are demonstrated further in a study about the dietary intake and risk of incident depression in midlife and older women by Chang S-C, Cassidy A, Willet WC, et al. (2016).
In a study by Bienenstock J, Kunze W, Forsythe P, et al. (2015) on microbiota and the gut-brain axis, it was noted that diet could change the profile of gut microbiota and behavior. They quote that the effects of bacteria on the nervous system affect the immune system because they are in constant bidirectional communication.
Exercise and Depression
Exercising may be so far away from what you want to do when you are prone to depression and anxiety. The sofa or bed may seem a better option when you are depressed and anxious.
In a review in the British Journal of Sports Medicine by Singh B, Olds T, Curtis R et al. (2023) on the effectiveness of physical activity interventions for improving depression, anxiety, and distress, they looked at the evidence in 1039 trials, that included 128, 119 participants.
The conclusion was that physical activity is highly beneficial for improving symptoms of depression, anxiety, and distress across a wide range of adult populations, including people with diagnosed mental health disorders and people with chronic diseases. The concluding remarks were: Physical activity should be a mainstay approach in managing depression, anxiety, and psychological distress.
Some exercises contribute to chronic inflammation, neuroinflammation, and depression, though. Follow the Movement Guide, Members.
Improve Brain Health
There’s no doubt that gut microbiota influences our brain health. Gut microbiota is impacted by physical exercise. And vice versa. Eating for gut health will improve your brain health.
Then, when you feel lifted, you will feel like starting those twenty/thirty-minute movements at home. Before you know it, you will be doing them daily alongside your gut-health diet and enjoying them.
Until one day soon, you can say that you are feeling so much better, and it continues. Life can feel brighter again daily.
Getting the synergy is essential, and it will happen.
*As the study mentioned above, lifestyle changes and health education for depression showed significant recovery. This health education platform and our nutritionists’ help in the forum are accessible every week of the year. Not just six!
Check this article about what an anti-inflammatory diet and lifestyle can do for you.
As always, I wish you good gut health and happiness!
Hi Everyone!
I talk about gut health all the time, as you know, and how it can change and lead to chronic inflammation and immune dysregulation.
There is still a lot of wonder about gut health, though. Why do we need good gut health? What exactly is gut health? Is gut health just another trend until the next health trend? Does gut health matter?
Gut health really matters! It is vital to good health. It isn’t a passing health trend.
It’s important that we all know how to make and keep our guts healthy. It is linked to chronic disease and to the leading cause of death.
It isn’t just food that we need to look at, although that’s a good place to start.
I hope that you will be as fascinated about these tummy bugs as I am. It’s amazing that theyare essential to good health. Read on and share!
What Is Gut Bacteria?
Your gut health is the entire digestive system, running from your esophagus to your bowel, and it is full of microbes!
Your gastrointestinal tract harbors a complex colony of trillions of different microbes and thousands of species of gut bacteria, fungi, viruses, and parasites.
Suppose you can imagine this vast, industrial network of cell signaling and pathways with proteins, metabolites, peptides, etc., in the layers of the GI tract. In that case, you get a rough idea of the gut microbiome.
Most microbiota are symbiotic (which means that microbiota and the body benefit), and some are pathogenic (disease-promoting).
These microorganisms, which consist of viruses, fungi, protozoa, and microbiota, weighing in at around 4-5 lbs, all co-exist quite happily in a healthy person. Our diverse gut microbiomes are paramount to good health.
How Do You Get Good Gut Health?
Your gut health started before you were born. That was when the first colonization occurred.
We got some from our mothers, who got their first exposure from their mother, who got hers from her mother, and so on.
Since the second we were born, we inherited and acquired trillions of bugs all over and inside us called microorganisms.
Our gut microbiome is unique to us, and it is there to protect us.
Some of our microorganisms are ancient because they have been passed down from mother to mother!
What they were exposed to was passed down, and so on.
This links to an intriguing report about the existence of ancient microbes in our microbiome by Dr. Rook, University College, London.
These trillions of microorganisms and their genes support critical functions, which has allowed us to evolve. In return, they get what they need to survive from us!
These ancient microbes prevented the body from attacking its tissues and resembled that of the natural environment.
Why Is Gut Health Trending?
Gut health is trending because it has been realized that good gut health is imperative to good health. Gut health is real and not a fad.
Please be warned about unqualified people on social media giving out gut health advice, gut health hacks, gut health weight loss tips, and so on. You could damage your gut health and open up your body to the risk of disease. I always advise that you take gut health nutrition and gut health diet advice from a qualified gut health expert/nutritionist/doctor who has studied gut health.
So, gut health is not a passing health trend. I have spent years studying gut health and chronic inflammation, and it is crucial to good health.
How Do You Know If Your Gut Health Is Balanced?
A balanced microbiota stimulates the immune system and synthesizes amino acids and vitamins. It also assists in breaking down toxic compounds, providing protection from organisms that enter the body through contaminated food and drink.
You would know about it if your gut health is unbalanced. Once you know how to look after your gut health, when it becomes unbalanced, you will feel it.
What Is the Fastest Way to Improve Gut Health?
In the past, we lived under timber and close to dung and thatch. We had pantries, not refrigeration. Bacteria were more abundant, and we were exposed to them more than they are today.Nowadays, our homes are made with manufactured products, people clean too much, and there are chemicals everywhere! We miss that connection to the past and do not have the microbiota to deal with these extremely clean environments.
Unless we live on a farm in a natural environment or with pets! (If you think of the powers of earthing and maximizing our exposure to nature and our connection to early antioxidants).
Having good hygiene is important to avoid infections, but too much is not good for your health.
The Lifestyle Guide has more gut health information. It will help you look after your gut health, keep sickness and disease at bay, and have you feeling fantastic – every day! Start with the potent, popular Six-Week Reset.
How Can You Improve Gut Bacteria?
You can improve your gut bacteria by following an anti-inflammatory lifestyle that focuses on gut health.
Exposure is key to protection!If we are never exposed to something, we won’t have the bugs to deal with it when we do. This is why if you have never come across a certain germ and then you are suddenly exposed to it, your body reacts.
It’s all about diversity, remember. Your good bacteria will thrive if you do something that encourages it.
So, the first exposure is entirely down to our mother’s/DNA species of microbiota but also depends on how we are delivered into the world. Vaginally delivered (and position), we have microbiota resembling our mother’s vagina microbiota. C-sections would harbor microbes from a mother’s skin.
The microbiota we were born with is not very diverse but soon alters as we adapt to our surroundings so that we can digest the food we are given and deal with germs and what is around us. This cultivates a diverse, anti-inflammatory microbiome. A baby in America is exposed to different bugs than a baby in Europe, for instance.
As we go through life, as we have changing environments, lifestyle habits, and so on, gut health corresponds with how you live.
So, if we feed the good bacteria with good nutrients, they thrive. If we feed it with damaging foods, then the damaging bacteria grows. They, in fact, like anything living, will want to survive and send signals to your brain for more damaging foods! They are that powerful!
How Do You Fix Gut Health ASAP?
We have bacteria all over us as the first line of defense – on our skin, in our airways, and in our guts. If we don’t give the bad bacteria any reason to grow, we stay healthy.
Gut bacteria become harmful when a healthy diversity is not encouraged. This affects the immune system, and ruins the line of defense, and that is when we are susceptible to disease. See the list of reasons below why gut bacteria change.
You can fix gut health ASAP by joining our gut health community!
Why Does Gut Bacteria Change?
Gut bacteria change with everything we do and are exposed to.
Exposure in infancy protects a child from developing weakened immune systems later in life that are sensitive to pollen, benign germs, and dust.
Likewise, exposure to chemicals in infancy can affect these gut microbiota. Did you read: Why Aspartame is Linked to Cancer? Exposure to aspartame is linked before you are born if your mother drank aspartame-laden drinks without knowing about the dangers. It has only been exposed as a carcinogen recently, despite scientists crying out for it to be banned for decades!
There are more risks of being susceptible to chronic inflammatory conditions and autoimmune diseases later in life without the correct quantity and quality of germs in childhood.
It’s really important to be exposed and not shielded unless it is chemicals!
Have you read Low-calorie Foods for Weight Loss and listened to my podcast with Dr. Dawn Sherling on Food Additives & Your Microbiome and about The Behavioral Immune System with Nick Potter?
I talk all the time about how medication can cause gut dysbiosis and keep you in a perpetual state of sickness, so to speak. I found this out when I was researching what was wrong with me and how I could fix myself with two autoimmune diseases. Read NSAIDs, Gut Health & Inflammation.
So, everything we are exposed to as we grow, along with our diets, habits, and environment, shapes our microbiota communities. This bug community can change the body into a healthy state or one at greater risk of disease.
Mental and physical health change bacteria. Stress and depression can change your gut bacteria. The wrong exercise can change it, too.
Being with people has an effect on gut bacteria.
Sleep affects gut bacteria! If you don’t get good quality regular sleep, your gut health will be affected. Have you read Weight Loss and The Link To Sleep?
And vice versa! It all works symbiotically together.
How Can I Drastically Change My Health?
You can drastically change your health by joining this anti-inflammatory lifestyle. Your gut health will improve dramatically, and the benefits are astounding.You see, some bacteria in your gut may grow depending on what you are exposed to and what you eat. Others may disappear or shrink, which influences the immune system in the gut and in our adaptive immune system.There’s a whole array of activities involving antigens, innate cell types, neutrophils, T cells, and B cells, for instance, that go on in the gut that display how the microbiota has a profound effect on both the innate and adaptive immune system. A study by Wu & Wu (2012) explains it in detail.
Microbiota can change or become fixed due to being too hygienic, even.
Having a low microbial load due to being too clean in modern life can have a powerful effect on our immune response because it will either not be tolerant or will create inflammation.
What Does Gut Bacteria Do?
Our composition of microbiota has a crucial influence on our health. As I mentioned, it aids nutrient metabolism, breaks down toxic compounds, and protects against contaminated food and drink. It also ensures that the gut barrier is strong.
Indeed, our microbiota is an intrinsic regulator of immune responses.
Gut microbiota plays a vital role in the development of immune homeostasis, including the development of gut-associated lymphoid tissues.
70-80% of immune cells (Gut-associated Lymphoid Tissue) reside in the gut. GALT is an essential component in protecting the body from pathogens. In fact, studies show that it is microbiota from before we are born that is involved in generating innate immunity during growth and development.
Gut microbiota and gut-associated lymphoid tissue are essential players in the pathogenesis of various diseases.
The Causes of Bad Gut Health
An unbalanced microbiota results in gut dysbiosis, leading to chronic disease through (but not limited to):
An unhealthy diet, including calorie-restrictive and extreme diets (not all popular diets are good for you!)
A compromised immune system (you can be born with or acquire a weakened immune system)
Overstimulated bowel functions (malnutrition through inflammatory bowel conditions like Crohn’s, colitis, and diverticulitis)
Medication (often to ‘treat’ disease causes more disease)
Antibiotics (wipe out a gut microbiota richness and diversity within four days)
Recurring bouts of acute inflammation (pneumonia, viruses: colds, flu, Covid)
Auto-inflammatory diseases
Stress
Illness (a vicious cycle)
Environment (toxins, cleaning products, plastics, solvents, pesticides, cigarette smoke, mercury, and so on)
Sleep deprivation
Certain exercises
Isolation (not socializing significantly alters gut microbiota).
What Are the Signs of an Unhealthy Gut?
Dysbiosis (when an altered interaction between immune cells and microbiota occurs) makes the body susceptible to disease. It increases intestinal permeability (leaky gut syndrome) and opens up the chronic inflammation pathway!
When you realize how gut microbiota can get unbalanced, and contributing factors like highly processed and calorie-controlled diets, along with other factors mentioned above, you can see the link with the rise in chronic inflammatory diseases like obesity, diabetes, depression, cancer, and autoimmune diseases.
There are currently 10 percent of the population with autoimmune diseases, and 78% of deaths worldwide are linked to chronic inflammation.
It seems that everyone has conditions that are related to the gut microbiome!
Having good gut health not only protects you from disease but can help you age well and keep you looking and feeling young, as long as you incorporate other lifestyle factors. Good gut health assists in looking after your skin, hair, eyes, mood, and cognition, and it helps relationships! It’s true.
If you have good gut health, you are most likely to be a better friend, and seeing people that you love spending time with is good for gut health, too. As I mentioned above, staying social is important for your gut health and immune health!
The wonderful thing is that, with the right manipulation, you can turn your gut microbiome into a healthy, diverse community.
You just need the right tools!
Hello Everyone! This post is all about NSAIDS, the nonsteroidal anti-inflammatory drugs most prescribed for anti-inflammatory conditions that many people use for pain.
The trouble is that depending on how often you use NSAIDS, they can worsen your condition. I will explain. Read on, and share!
What Are NSAIDs?
NSAIDs are nonsteroidal anti-inflammatory drugs; the medications you can buy over the counter, like ibuprofen, naproxen, and aspirin, are also prescribed by a doctor, like diclofenac and celecoxib.
Many refer to them by their brand name, like Advil, Aleve, and Celebrex. They are used for acute and chronic pain, fever, and inflammation for many conditions, except for low-dose aspirin, which is used to prevent heart attacks and strokes.
Common Side Effects of NSAIDs
Depending on how much you use them, there are side effects to longer, regular use.
The common side effects of NSAIDs are listed on the boxes as warnings and safety concerns. Several include kidney, liver, GI toxicity, respiratory, organ damage, and cardiovascular adverse effects. Bindu, S., Mazumder, S., & Bandyopadhyay, U.(2020).
Many studies link NSAIDs to peptic ulcer disease and colitis, like this study by Tai & McAlindon (2021).
Numerous studies talk about the severe side effects of using NSAIDs daily. In the British Journal of General Practice, Davis & Robson (2016) look at the dangers of NSAIDs and call for an urgent need to consider their safety.
How Many People Use NSAIDs Daily?
In a study by Gunaydin & Bilge (2018), an estimated 30 million people worldwide took NSAIDs daily!
An estimated 10 million people over 60 in the UK use NSAIDs daily, which puts them at an increased risk of adverse effects because of the natural physiological aging process that occurs, making them more susceptible. Plus, NSAIDs shouldn’t be taken with other drugs like diuretics, hypoglycaemic, anticoagulants, etc.
I so often say that medication can save you, but long-term use doesn’t fix the source of the pain. Everyone should be screened for all potential risks and weigh the risks versus the benefits with their doctors. It is recommended that they are taken at the lowest possible dose for the shortest duration, as stated in this study by Pisano et al. (2016).
Why NSAIDs Are Bad For Your Health
NSAIDs can change the composition of your intestinal microbial community, otherwise known as gut dysbiosis, which is not good.
Gut health (with a good intestinal microbial community) is imperative to good health.
The microbes in your gut are influenced by your diet and eating behaviors, what else you ingest, like drugs, alcohol, pollutants, and so on, and stress, how you live, move, and breathe.
When you are burnt out, you can reach for things that actually make your health worse, like alcohol and the painkillers that are keeping those stress headaches at bay (but actually keep them there!).
Among the microbes are bacteria, the most abundant component in your intestinal community. Over a thousand species, in fact, and they consist of good and bad bacteria!
Medication can kill off the good bacteria, shift the balance in the community, and increase the bacteria that puts your health at risk. Edogawa et al. (2018) explain the increase in the harmful bacteria and a decrease in the good bacteria.
You may like to read Side Effects of Antibiotics: IBD.
An imbalance causes gut dysbiosis, which dysregulates the immune system and leads to chronic inflammation.
You can improve gut health with prebiotic recipes like these delicious: Sesame & Sumac Lamb Chops & Coconut & Collagen Chia Pudding.
What Are Chronic Inflammation Conditions?
We need inflammation as a healthy defense mechanism against a cut, bug, or virus, but we don’t need inflammation to be running continuously. This is when it turns into chronic inflammation, which can cause pain and swelling, which is why NSAIDs are used and prescribed.
There are so many conditions that are related to chronic inflammation, and many are listed here – from alopecia to cancer to depression and menopause, obesity, skin conditions, and thyroid issues.
You may like to read Signs of Inflammation That May Surprise You.
Members, access Personalized Advice for more in-depth advice for your painful and inflammatory conditions.
Do NSAIDs Cause More Pain and Inflammation?
So, the pain medication you take for your chronic inflammation condition actually causes gut dysbiosis, immune dysregulation, and chronic inflammation.
NSAIDs make your body more susceptible to pain and other diseases.
They make you less healthy than you were before.
This explains why painkillers stop working after a while.
If you are looking to lower your cholesterol, please check this article.
What Is An Alternative to Taking NSAIDs?
So, if you are in the habit of popping over-the-counter painkillers for the slightest twinge or are having lots of pain, discuss it with your doctor. Everyone should be screened for all potential risks when you take any medication.
Or, if you have been prescribed painkillers for an inflammatory condition, consider an anti-inflammatory diet and lifestyle change, as well. Run it by your doctor.
They usually recommend a diet and lifestyle intervention for many health conditions, including stress. It’s incredible how it works. You may find that you visit the doctor less and use NSAIDs less and less, which will help your gut, which will more than likely help put your condition into remission.
As you use less, you will also see other positive changes like feeling brighter, more energy, and joie de vivre.
I wish that for you. Have a fantastic day!
Hello Everyone! If you suffer from regular headaches and migraines, I have no doubt how it may affect all areas of your life. It can be disabling, and you may have other conditions running alongside them.
If you have had anything serious ruled out by your doctor and headache medication no longer works, I may have some good news for you.
In this post, I will explain why your migraine medicine may not work despite consistent use and how you may reduce migraines without medication.
What Are Headache Rebounds?
Headache rebounds, also known as medication-overuse headaches, are a type of headache. You may have this condition if you have headaches at least 15 days a month and consistently take over-the-counter headache medicine. Chronic pain can lead to overuse of painkillers.
What we need to remember is that migraine is a chronic inflammatory condition, not curable by over-the-counter medication. Indeed, relief may be felt from over-the-counter medicine initially, but it doesn’t last and ultimately contributes to continuous headaches.
Many triggers for headaches and migraines need to be dealt with at the source to put them into remission.
Why Doesn’t Your Headache Go Away?
It may not just be headache rebounds because what else is going on is the persistent use of medication, which causes gut dysbiosis. Gut dysbiosis causes chronic inflammation. Chronic inflammation causes neuroinflammation, which leads to neuropeptides inducing a cascade of inflammatory responses in brain tissues. This then causes continuous pain-causing nerves to be stimulated.This leads to headaches and migraines.
Medication overuse also can be very taxing on our livers, which can cause headaches and migraines.
Read NSAIDs, Gut Health & Inflammation.
This means the medication used for headaches and migraines actually triggers more headaches and migraines.
Medication reduces good bacteria in our tummies and increases the harmful bacteria.
Antibacterial resistance genes are increased, which means more health risks. We need a good balance of gut bacteria for optimal health.
The gut lining may also become perforated with medication, allowing any pathogen to leak into our bloodstream, leading to Leaky Gut Syndrome and other chronic inflammatory conditions.
Will a Detox Help Migraines and Headaches?
Medication is also taxing on the liver, and this can result in headaches and migraines. Many signs of stress in the liver can produce nausea, fatigue, and intolerance to smells, which you may be experiencing with your headaches.
The Eat Burn Sleep liver detox is in the Lifestyle Guide and is powerful and successful for many conditions. You will undoubtedly reap the benefits and reduce your headaches and migraines. Have you watched The Rewire Masterclass in gut health? I discuss why superfood and fad detox diets work.
Read: The Ultimate Liver Detox. It tells you how the detoxification process works. As you go through the healing crisis, you may experience a headache, feeling worse before you get better.
To prepare you, check out the section on: What Happens When You Cut Down on Toxins?
Once you are through it, you sail through and come out of it feeling on top of the world! So much so that you look forward to doing it another time! This, of course, will be less of a healing crisis because following Eat Burn Sleep on an 80/20 ratio will mean that your health will be optimized and your chronic inflammation will be reduced or in remission.
Do Deficiencies Cause Headaches and Migraines?
Many triggers can cause headaches and migraines.
Deficiencies can cause headaches and migraines, and you can easily be deficient if you have anemia due to nutrient malabsorption and blood loss, like in many Inflammatory Bowel Disease conditions.
Headaches and migraines can occur through what you are not eating and what you are eating. Trendy diets, vegetarianism, veganism, drinking too much alcohol, and calorie counting can lead to deficiencies and headaches. Not to mention sleep deficiency!
Good foods and recipes like this Baked Salmon are good for reducing headaches.
Check out this post: Help With Anemia, B12, and Iron Deficiencies.
Members get extra support for Insomnia in the Personalized Advice section.
Will Headaches Ever Stop?
Headache rebounds generally stop after you stop taking the headache medication every day, as long as you reduce inflammation in your body through diet and lifestyle changes.
Remember that chronic inflammation running in the body causes headaches, and migraines can also induce chronic inflammatory conditions. It will take a few days to turn around your gut health to begin your journey to migraine remission.
To complement this anti-inflammatory diet and lifestyle available for all members, I created a Migraines & Headaches protocol (found in Premium Membership. We have 30+ personalized advice protocols for a range of conditions, and add a new one monthly).
It helps you reduce headaches and migraines in various ways so you become medication-free. Most importantly, it is free of all the pain and challenges that headaches and migraines bring.
You may be interested in these articles: What Foods Help Ease Multiple Sclerosis?, Can You Put Ulcerative Colitis into Remission?, How To Reduce Menopause Symptoms & Help With Anemia, B12 & Iron Deficiencies.
The only side effects Eat Burn Sleep brings are positive, like constant, safe weight loss if needed. (There is personalized advice for Weight Gain, too). Skin, hair, vitality, energy, and body composition are all boosted. Mental well-being is improved magnificently.
Do note that prescribed medications should not be stopped abruptly, so talk with your doctor about your headache/migraine medication. Certainly, run this BUPA-Global-approved anti-inflammatory diet and lifestyle by them.
As always, I wish you good health and a wonderful day.
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Reboot & Revive
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