Hello Everyone! If you are experiencing the early stages of knee osteoarthritis (OA) or have been told to lose weight to qualify for surgery, this post is for you.
Knee osteoarthritis can come with age, excess weight, repetitive movements, and injury. It also accompanies many non-communicable diseases, and the rate of progression differs for everyone. Chronic inflammation is the culprit of so many conditions!
If you catch it early enough, you may be able to stop the progression of knee joint issues (as well as treat your noncommunicable disease). Doctors often recommend lifestyle modifications for the nonsurgical treatment of knee osteoarthritis. Of course, prevention is key.
Here are some ways that may help you prevent knee osteoarthritis, reduce inflammation around your knee joints, and reduce knee pain risk. Protecting your joints as you age and aging beautifully and with ease is possible!
What Causes Knee Osteoarthritis?
According to The Lancet, their study from 2020 recorded 654 million people over 40 with knee osteoarthritis worldwide.
With the rise in obesity, these figures are set to be exponential.
CRP is elevated in knee osteoarthritis compared to healthy individuals and is correlated with rheumatic disease signs and symptoms, including HAQ (health assessment questionnaire) disability, joint count, and pain. Wolfe (1997).
CRP is C-Reactive Protein.
The liver makes this, and we have low levels in the blood.
When inflammation runs high, your liver releases more CRP into the bloodstream.
High inflammation running in the body is harmful because this is when chronic inflammatory diseases can develop.
The immune system is dysregulated, too.
Inflammatory cytokines are associated with osteoarthritis. Sohn et al. (2012).
Cytokines (proteins that, when released, tell the immune system to do their job), leptin (a hormone made by fat cells), and mechanical forces are all pathogenic factors of knee osteoarthritis.
Osteoarthritis is multi-factorial. Aging and wear and tear on cartilage, old injuries that didn’t heal, genetics, obesity, diabetes, repetitive use of joints, muscle weakness, bone density, and lifestyle all come into play.
Of course, your orthopedic doctor will advise you on your joint pain since they will have your x-rays and medical history but below are some suggestions to reduce inflammation, which will aid in healing your knees.
What Foods Are Best for Osteoarthritis?
Embark on eating anti-inflammatory, nutrient-dense foods and eliminating pro-inflammatory foods.
Keep your gut from dysbiosis, look after your immune cells, and keep chronic inflammation at bay through good tummy bacteria diversity.
This will aid in continued and sustained weight loss, too. Obesity is a consistent main factor in knee osteoarthritis. Blagojevic et al. (2010). It will assist you if you have been advised to lose weight for surgery, too.
Members, follow the food lists and educate yourself by checking out the personalized advice section for personalizing your EBS health plan. You may have a condition that affects your joints, like gout, for instance, or have accompanying depression or migraines. Follow the Osteoarthritis Expert Advice here.
The expert advice will help you keep triggers at bay, for instance. It will advise what foods to enjoy and avoid and supplements and techniques to help your inflammatory condition.
Joints become inflamed with chronic inflammatory conditions and incomplete nutrition. For instance, Synovial Fluid (joint fluid) relies on certain foods, such as antioxidants and EFAs.
Vitamin D is vital for musculoskeletal health, etc. Check out: Benefits of Sun Exposure.
If you haven’t already, get into taking anti-inflammatory turmeric shots.
Members, check out the Masterclass Series. You will learn so much!
Can You Improve Osteoarthritis?
Depending on the cause of your osteoarthritis, you can improve knee osteoarthritis.
Ensure that you live an inflammation-reducing lifestyle. This means minimizing inflammation with what you eat, drink, breathe in, and how you move and deal with stress.
It is about good sleep quality and what you think, too. Digestion and exercise reduce inflammation when sleep is good, and good sleep occurs when digestion and exercise work and inflammation are down. When you get the balance right, it all works synergistically together.
Good nutrition and absorption are necessary for health.
An anti-inflammatory lifestyle can’t change an old injury, say, or any bone deformities. Still, it can reduce inflammation around the bones and aid if it is a condition like obesity or Type 2 diabetes.
An anti-inflammatory diet can ‘switch off’ genetics in terms of expression. You can’t change your genetics, but you can support your body with less genetic expression.
How Can You Stop Knee Joint Pain From Getting Worse?
Manage your weight by reducing chronic inflammation. Excess weight can have a detrimental effect on joints. Plus, fat cells make proteins that cause inflammation around your joints.
Obesity was a consistent main factor of OE in a study cited above, as is Leptin, an adipose-tissue-derived hormone.
People with obesity have unusually high levels of leptin.Significant levels of leptin were found in the synovial fluids (a thick, lubricating liquid in joint cavities) of OA joints, which correlated with Body Mass Index. Dumond et al. (2003).
Weight-bearing joints such as knees have to support some of your body weight. That is why so many people with weight issues can struggle with walking. Which does not help reduce the inflammation and can contribute to significant stress on the knees and joint pain.
Members follow Expert Advice for Weight Loss.
Anti-inflammatory food, lifestyle, and exercises reduce weight and keep it off effortlessly.
What Exercise Is Best for Knee Joint Pain?
Maintain your joints by moving them. Our joints are designed to take load and move, and the cartilage needs load to maintain itself.
Ensure you don’t cause damage by doing exercises that aggravate joints and induce inflammation. Repetitive movements like squats are common risk factors for knee osteoarthritis.
Ensure that you activate your lubricating fluid by easing into your movement routines. Joints also don’t like inactivity. Remember to move regularly.
If you have just joined the platform, go for the Beginner’s movements and the Fascia Stretching, Mobility, Leg, and Vagus Nerve routines. There are also many movements for the glutes, hamstrings, and lower back muscles and for hip pain release. Strengthening different muscles will take the pressure off the joints but go at your own pace.
Members, check out the Pink, Grey, and White Series for different pose guidance to support your anti-inflammatory routine. There are over 160 movements on Eat Burn Sleep, and many will work on the inner-range quadriceps, for instance. This will help develop the neuromuscular function of the knees, which aids in reintroducing good functional movements.
All the exercises support your posture, protecting your joints and knees. The exercises teach you to listen to your body and connect with your mind and muscle. You can save what suits you in Favorites.
Navigating the movements section should be easy but do reach out to the team with any questions. You may be interested in reading: 10 Reasons to Walk.
Members, access your Walking Guide here.
Do Fascia Stretches Help Knee Pain?
Yes, fascia stretching aids in reducing inflammation, increasing lymph, blood flow, and mobility, and encouraging body flexibility. As mentioned above, there are plenty of exercises on the platform that will help you stretch out your fascia. Check out the article: Why Is Stretching Your Fascia So Important?
Is It Okay to Keep Taking Painkillers?
Don’t overdo the painkillers. Non-steroid inflammatory drugs are often recommended as first-line therapy, but long-term use is limited.
Be aware that painkillers can cause gut dysbiosis (imbalance of gut flora), which upsets the immune system and invokes chronic inflammation. You may want to read: Rheumatoid Arthritis Diet & Lifestyle.
Non-steroidal inflammatory drugs (NSAIDs) increase inflammation and can cause damage to the cartilage. They can have other side effects, too. This means you create a vicious cycle of pain, brief interludes of ease, but more pain and inflammation ensue.
Of course, I always advise you to run this anti-inflammatory lifestyle by your doctors. It may just be that they are already prescribing it. It is Bupa-Global-approved, after all.
I hope that you have a happy and healthy day!
Hello everyone! If you are wondering why you have been feeling moody, irritable, or on edge without any apparent cause (and have had anything serious ruled out by your doctor), this article may help you pinpoint a reason.
Of course, many factors could be contributing to your changing moods. They could also be signs that your brain is not receiving the essential nutrients needed to function.
Brain food is not a new concept, of course, but there’s also food that spoils your brain. And it’s everywhere. Chances are, you may have had some recently.
This post highlights that you may be able to help yourself change your mood swings and irritability.
Now, I talk about good gut health equals good mental and physical health all the time, and it is a fact. Hundreds of studies show that a diverse microbiota in the gut is essential for the brain, hormones, and happiness.
Keeping chronic inflammation at bay is good for the brain. For leveling out emotions and moods and making you less irritable, anxious, depressed, and vulnerable to sickness.
There are bugs in your tummy that make you moody, irritable, and sick. The more that they are fed, the more they contribute to neuroinflammation. You feed them, and they increase, inflammation rises, and anxiety and moodiness stick around. It’s like a vicious cycle.
Also, happy, feel-good neurotransmitters like serotonin are not produced in an unbalanced gut. (95% serotonin is made in a healthy gut, and the rest is produced in the brain stem).
The brain-gut axis is a bidirectional communication system between the gut and the brain.
Low serotonin is linked to low moods!
Check out the articles: 4 Secrets To Feeling Good, Do You Often Feel Like Crying? and Depression Diet & Lifestyle Intervention.
Members, check the Depression & Anxiety Personalized Advice for comprehensive information about brain health.
What is also linked to mood swings, brain fog, and irritability is candida overgrowth, which leads to chronic inflammation and neuroinflammation. Make sure to read: What Kills Candida Fast, Naturally?
How Does Nutrition Affect The Brain?
Nutrition is essential for our brains and nervous system – our network of neurons that communicate and make thousands of connections with cells around the body.
Our thoughts and emotions represent a pattern of activity across this network through the neurotransmitters in the brain.
The brain and neurotransmitters are affected by what you eat and drink.
For instance, serotonin, as I mentioned, affects your mood (as well as so many other functions like sleep) and is made from amino acids. These amino acids need to be obtained from what you eat.
Their production, however, also depends on good micronutrients being present. Simply put, there’s a process that helps build and rebuild the brain and nervous system that involves vitamins, minerals, and essential fatty acids, for instance.
When you eat nourishing, nutritional food, which promotes a healthy gut and ‘feel-good’ neurotransmitter synthesis, it also reduces inflammation in the brain and supports healthy brain function.
What also happens is that when your gut-brain axis is beautifully synthesized, you have the best quality sleep. Lack of sleep is not good for the brain and can contribute to feelings of irritability and moodiness.
(Poor sleep quality could be something you are experiencing alongside your changing moods and anxiety).
Nutrition, stress-reduction exercises, and non-inflammatory movements assist in a better body core, healthy vagus nerve, better body composition overall, and reducing inflammation in the mind and body.
All this makes for a happier, even-keeled, hormone-balanced, less moody, and stressed you!
Keeping chronic inflammation at bay is also anti-aging. Protecting our bodies and minds can assist in reducing the risk of age-related diseases like dementia and Alzheimer’s.
What Food Affects Your Mood?
Any food that causes chronic inflammation is not good for your mood and brain health. Many foods can cause neuroinflammation, and some you may be surprised at because they are promoted as good for you.
I am talking about foods that seem unprocessed. They are listed in the Food Lists on Eat Burn Sleep, Members. All other compounds that cause inflammation are there for your guidance.
These foods do not keep the brain healthy, preserve optimal brain integrity and mental and cognitive function, and can put the brain at a higher risk of neurological disorders.
Does Junk Food Affect Your Mood?
There are also ultra-processed ‘foods’ (UPF), which I talk about often, as members know.Although ‘food’ is not a good description for UPFs. Food is a substance that enables people, animals, and plants to stay alive. Food is meant to aid in growing and repairing tissue, providing energy, nourishment, essential nutrients, etc.
Ultra-processed ‘foods’ will be doing the opposite of much of that. In fact, UPFs can contribute to accelerated aging, opening the body up to disease, causing blood sugar to rise and fall rapidly, and turning on any genetic conditions.
They are junk foods that are so processed with salt, chemicals, fats, colors, emulsifiers, and flavor enhancers that you would not recognize them when they started out. Nor, if you saw the process, you would not want to eat them.
UPFs don’t contain nutrients and fiber that are important for the brain and body and contribute to mood swings, irritability, and low energy.
What Do Ultra Processed Foods Do To You?
Your body struggles to metabolize these types of substances. When eaten regularly, they are linked to many chronic inflammation conditions like obesity, type 2 diabetes, metabolic disorders, and neuroinflammation.
Neuroinflammation includes anxiety, depression, brain fog, memory issues, moodiness, irritability, cognitive impairment, anger outbursts, and behavior changes.
Ultra-processed foods have become everyday food for many people, and the food processing industry does not help. It is contributing to people’s chronic conditions. If UPFs form most of someone’s diet, they miss essential brain nutrients.
Considering the rise in mental health issues in adults and children, UPFs could very well be a significant contributor to this pandemic.
So, if you are moody, irritable, on edge, or under par, consider what you eat. Think about what you eat over time. Then, consider feeling happier, less irritable, calmer, and without anxiety and low moods because it can happen.
The sooner that you can optimally nourish your brain, the better!
Do get in touch with my EBS team with any questions.
Have a wonderful day!
An Eat Burn Sleep Member tells her success story in the Express about the benefits of joining our anti-inflammatory program.
Help With Weight Loss and Chronic Inflammatory Conditions
After significant traumatic events led Christen Kinard to deal with depression, anxiety, weight gain, and dermatitis, she stumbled across the Eat Burn Sleep program by following me on Instagram.
She says, “I followed Yalda Alaoui for a while on Instagram before signing up for the platform, but it was when I signed up that everything kicked into high gear. Everything made sense. I felt knowledgeable, empowered, supported, and equipped.”
It was when she joined the Eat Burn Sleep community that her skin started healing, weight loss happened rapidly for her, and the anxiety and depression melted away.
For twenty years, Christen suffered from depression before joining the Eat Burn Sleep program!
There are many scientific reasons why anxiety and depression are reduced on this anti-inflammatory lifestyle. Better mental health isn’t just a by-product of the target of weight loss and conditions clearing up in the skin and body.
The program connects the brain and gut while lowering inflammation.
The whole program educates you in an easy way so that you make good choices for your body going forward, with a focus on not striving for perfection but for damage limitation.
You may hear me often talk about this because I don’t think many fashionable ‘diets’ are sustainable.
They actually end up making people feel guilty, unhappy, or even unhealthier because it was extreme (which is so bad for the body), or they fell off the wagon because it was hard to stick to and didn’t fit in with their lives.
This lifestyle is for long-term health and happiness
So, a huge part of the lifestyle is devised around neuroplasticity and neurotransmitters, lowering cortisol, improving endorphins, human growth hormones (HGH), and gamma-aminobutyric acid (GABA), supporting the parasympathetic system and lowering the sympathetic nervous system (as well as encouraging the production of neurotransmitters in the microbiome, too). Have you read 4 Secrets to Feeling Good?
The food is carefully chosen for its powerhouse compounds that aid in the lowering of inflammation and fighting disease, which are brought together into powerful healing recipes that will fill you up and make you happy.
Recipes like Paleo Chocolate Chip Cookies & Slow Cooker Indian Vegetable Curry.
The videos on wellness, nutrition, movement, meditation, advice, and tips are continuously being added because I am continually researching.
I teach to educate everyone about achieving an optimum healthy life!
I am so passionate about living this anti-inflammatory way due to my own journey, which led me to research extensively, which led to my recovery. Which is why Eat Burn Sleep exists.
This anti-inflammatory lifestyle saved me from dying, and now I have optimum health; the best body composition that I have ever had, keeping me strong – and I have put my autoimmune diseases into remission. I couldn’t keep that to myself!
So, during my decade of research, I qualified in Naturopathic Nutrition with a foundation in Biomedicine so that I could dispense my scientific findings!
So, hearing life-changing stories daily makes it all worthwhile.
Christen also shares some of the benefits of the anti-inflammatory program in the article, “I had a system, a community, and a lifestyle mapped out for me.”
I am so pleased that Christen shared her “greatest gift” success story with the Express.
For me, I want to reach as many people as possible so that we are all living our best lives with more autonomy over our dietary and lifestyle choices – feeling happier, healthier, and stronger – both mentally and physically.
Reducing disease, losing weight, and protecting ourselves can be a complicated affair. Especially with all of the confusing, inconsistent information: potions, magic pills, extreme diets, and fads out there, which are quite possibly contributing to inflammation and making people’s bodies susceptible to disease.
You can’t just take a pill, eat what you like, and wake up with dramatic health changes!
Have you read How to Lose Weight Fast, Why Am I Always Hungry?, How to Lose Weight For and During Holidays, Weight Loss & The Link To Sleep? & Best Exercise to Lose Belly Fat Quickly
Members do say that weight loss happens quickly for them and stays off due to the whole lifestyle guidance and education that’s enjoyable to follow. So, it is a quick fix that lasts – for some, but I like to focus on the long-term optimum health for everyone, not quick fixes.
Many people say that they feel empowered with the education from Eat Burn Sleep – and that is just wonderful to hear!
You can read the article about Christen’s 4-stone (25kg) weight loss, mental health, and skin improvement here.
Wishing you good health, too.
Treating Autoimmune and Chronic Inflammation Diseases
Hello Everyone. Inflammation plays a critical part in many chronic diseases, like autoimmune diseases, and neurodegenerative diseases, like multiple sclerosis.
The great news is, as I always say, chronic inflammation can be lowered by manipulating the gut microbiota. For this post, I will remind you about the power of the bugs inside your tummy and the link with multiple sclerosis. Run it by your neurologist!
Multiple sclerosis is a multi-factorial, complex chronic inflammatory autoimmune disease that can be unpredictable. It is an inflammatory CNS (central nervous system) disease. As with many conditions, no two people have the same symptoms.
Depending on which part of the central nervous system has been affected will affect symptoms. This nerve damage increases the symptoms of multiple sclerosis over time. Balance, coordination, vision, muscles, memory, and emotions could be affected.
One of my clients was diagnosed with MS at 34, a typical age to be diagnosed with MS. She used to suffer from loss of sensation, tingling in both hands and legs, anxiety attacks, and depression. She couldn’t walk for long without needing to sit down and rest. She felt physically and mentally exhausted before she embarked on Eat Burn Sleep. I know how that feels. It can also take a tremendous emotional toll.
MS can be genetic. Environmental factors like lack of exercise, smoking, unhealthy eating, and microbial and viral infections can all play a part in the development, course, and progression of MS.
Dr. Hafler, a professor at Yale School of Medicine, states: “While it was always clear that MS was an inflammatory autoimmune disease, one of the major surprises in the field of medicine has been the role of inflammation in different diseases, particularly neurodegenerative diseases. We now understand it plays a critical part.”
Dr. Hafler and his researchers discovered that myelin-reactive T-cells were highly inflammatory and likely to cause disease.
Gut Microbiota and Inflammation
The 100 trillion bacteria in your gut (microbiota) undergo many changes throughout your life. What gut bacteria you start out with changes are influenced by environment, diet, and lifestyle factors.
Stresses change your microbiota. Medication changes your bacteria, what you eat and drink, and whether you are exposed to toxins. Plus, who you live with alters your microbiota!
Have a read of NSAIDS, Gut Health & Inflammation, Painkillers Not Helping Your Headaches?, and Side Effects of Antibiotics & IBD.
A diverse, balanced gut microbiota also promotes a beautiful, protective, anti-inflammatory environment within the intestines. Here, 70% of our immune cells live (GALT – gut-associated lymphoid tissue).
When balanced, these amazing bugs that live within our tummies can inhibit the growth of pathogenic bacteria. Pathogenic bacteria cause an inflammatory state, which can cause various diseases.
An inflammatory state means that your immune system becomes dysregulated.
The role of gut microbiota is crucial because of its impact on regulating and maintaining the normal function of the innate immune system.
How Do You Change Your Gut Bacteria?
We all have some bad bugs in our tummy, which are necessary, but we need to promote the good guys, not the bad guys, to keep the environment anti-inflammatory and protective.
Members: the lists of foods and compounds that change the composition of gut bacteria into a pro-inflammatory state are listed in the Red Food Lists. The nutrients you need to promote anti-inflammatory action to protect yourself and reduce inflammation are listed in the Eating Out Guide and the personalized advice section. (It’s good to keep refreshed for when you are not following the recipes and are away from home because Eat Burn Sleep research is continuous!).
What you feed your gut bacteria may affect your multiple sclerosis. What you expose yourself to affects your gut bacteria.
Gut Bacteria and Multiple Sclerosis
Gut microbiota has been studied extensively in Multiple Sclerosis. There are certain bacteria distinct to multiple sclerosis shown consistently. Which also connects the gut imbalance with a pro-inflammatory state and a regulatory effect in human T cells. Chen et al. (2016), for instance.
Gut microbiota appears to play an essential role in the pathogenesis of MS. It may be involved in modulating the host’s immune system, altering the integrity of the blood-brain barrier, triggering autoimmune demyelination, and interacting directly with different cell types present in the central nervous system – Schepici et al. (2019).
Reduce Inflammation and Autoimmune Diseases
It was the continuous word ‘inflammation’ from doctors reading out my test results that became the seed of Eat Burn Sleep over a decade ago.
I had to research and understand everything because the prognosis wasn’t good, and I just felt exasperated.
By modulating my gut health and getting the microbiota balance right, I was able to put my autoimmune diseases into remission. It wasn’t easy because there is more to it than just what you eat.
Believe me, I tried all of the popular diets and suggestions in my desperation to have control over my health and start living happily again. As anyone knows, health challenges can take over your life.
The physical damage I experienced from diets like Keto was hard, but I had to give everything a try in my quest. I thought I had hit on the right one until I experienced that they were temporary measures.
Best Diet for Autoimmune Diseases
Anyway, it took me a long time to research to get the perfect diet and lifestyle to control my autoimmune diseases and chronic inflammation. Bearing in mind that the diet and lifestyle had to be exciting. Health was the most important, of course, but I knew I had to have things to look forward to, eat and drink, and do.
Food is life; it had to be delicious, and there had to be cake, coffee, and a glass of wine (although I am seriously debating whether I like the after-effects the next day, lately!). Needless to say, I didn’t want a bland, restrictive diet and lifestyle.
Long story short, this anti-inflammatory lifestyle – Eat Burn Sleep was born, which I am very passionate about. I got there in the end and couldn’t keep it to myself.
Have you tried these inflammation-reducing recipes: Cream of Broccoli & Zucchini Soup,Apple & Cinnamon Cake, and Yalda’s Niçoise Salad?
You may not be able to cure your multiple sclerosis, but you can put it into remission, and you certainly may be able to live well (really well) with it.
As always, I am sending healthy, happy wishes to you all.
Hello Everyone! I am not talking about the odd night of fitful sleeping. I am talking about sleep deficiency, where you regularly sleep poorly.
Sleep deficiency is a severe health condition that can affect you physically, mentally, and emotionally, increasing the risk of disease, accidents, and even ADHD in children.
The good news is that I will tell you how you can address your sleep quite dramatically if sleep deficiency is what you experience!
Can You Reset Your Sleeping Habits?
Yes, you can turn your sleeping patterns around through Eat Burn Sleep. (Sleep is an essential component treated on the Eat Burn Sleep lifestyle).
Gut health, movement, and sleep work synergistically together. Sleep will be less effective without a healthy gut, the correct type of exercise, and stress reduction techniques.
Gut health aids sleep by promoting the production of serotonin and dopamine, which are feel-good neurotransmitters. Gut dysbiosis causes a lack of serotonin in the gut and induces inflammation, thus affecting sleep-wake cycles!
Inflammation is an essential player in the sleep-gut microbiome relationship. Reducing inflammation is critical.
Even if you have been getting by on little sleep for decades or are used to working shifts.
Or have conditions that may cause wakeful cycles, like depression, anxiety, or gastrointestinal disorders. Since reducing inflammation through Eat Burn Sleep aids in treating anxiety, depression, and gastrointestinal diseases, this, in turn, aids in reducing insomnia.
What Happens When You Don’t Sleep Enough?
Sleep deficiency is not really about how little sleep you are getting. Sleep deficiency is more about the quality of sleep you have and whether you are getting the right type of sleep.
Disruptions in the natural circadian rhythm have a negative impact on your body. Without good quality sleep, your body is more susceptible to disease and can involve health changes to the brain, heart, breast, prostate, uterus, gonads, liver, pancreas, kidney, etc.Sleep deficiency can lead to:
Of course, sleep deficiency can lead to cognitive dysfunction, which affects your memory, learning, resolving, reacting, coping, making decisions, and dealing with emotions. In a child, it can result in hyperactivity symptoms and difficulty focusing and learning.
There are safety issues when you don’t have good quality sleep and are operating machinery or driving, which may cause injury. Lack of quality sleep can make you feel irritable and less sociable and experience mood swings and behavioral changes, even!
Sleep deficiency can make you move slowly, have less energy for exercise, and induce unhealthy cravings, which encourages weight gain, type 2 diabetes, and joint issues.
You may have sleep deficiency if you suffer from any of these or have excessive daytime lethargy.
Not enough sleep can activate the expression of inflammatory genes. Inflammatory activity, in turn, can influence sleep.
What Is Circadian Rhythm?
Your body clock has a 24-hour circadian rhythm, vital in the sleep/wake cycle, including sleep duration and continuity.
Metabolic hormones such as Human Growth Hormone (HGH), leptin, Ghrelin, melatonin, and cortisol rely on good sleep quality and the circadian rhythm.
When the sun rises, cortisol is released in your body, preparing you to wake up and get going!
The circadian rhythm activates many body and brain mechanisms during daylight hours, designed to keep you alert.When it gets dark, your body starts to deactivate ‘alert’ signals and produces melatonin, which tells your body it is time to prepare for sleep. It increases as the night passes, but the inclusion of artificial light inhibits the process and stops the natural cycle, making it harder to fall asleep.
Throughout the night, HGH, leptin, and Ghrelin continue to do their work. See below for what else happens to your body during good-quality sleep.
What Important Health Functions Happen During Sleep?
Functions that happen during sleep increase longevity and healthier body composition. Without healthy sleep, essential functions become dysregulated, and our bodies become inflamed.
Human Growth Hormone (HGH) is released from the pituitary gland. It helps lower body fat levels and repairs the body, including the turning over of bone, collagen, and muscle. It replenishes the lining of your blood vessels. This process occurs during deep sleep, has a role in puberty, and declines with age. (Exercise also induces HGH).
Leptin and Ghrelin are regulated. They increase and decrease throughout the daytime, signaling the need for calories. Grehlin is responsible for hunger, and leptin is responsible for feeling full. If sleep is not good, Grehlin can increase, and leptin can decrease, which means you can never feel satisfied with what you eat.
It affects how your body cells react to insulin, the hormone that controls blood glucose. Cells repel rather than absorb insulin. Glucose intolerance and insulin resistance can occur without good sleep, which is another connection between obesity and diabetes.
Genes in the brain are regulated.
Resistance to oxidative stress occurs with good sleep. Sleep deficiency alters cellular physiology and can potentially generate free radicals.
The immune system fights infections during sleep. So, lack of sleep means a lack of natural killer cells fighting off pathogens and malignant tumor cells.
You can see why there is a strong link between circadian disruption, lack of sleep, and the development of diseases.
What Happens When You Stay Up Late Regularly?
When you stay up late regularly and reduce your sleep, you can put your body into sleep deficiency.
You may ‘treat’ yourself to a late night after busy days, work late on your laptop, or keep checking your phone apps in bed.
If sleep is a basic human need, like breathing, eating, and drinking, staying up late regularly means taking away critical health matters vital to life.
Reducing sleep on purpose to stay up late watching TV, looking at screens, and being exposed to artificial light, impacting the circadian rhythm, is not a ‘treat’ for your body.
Essential functions for health occur during good quality undisrupted sleep, as mentioned above.
This is why shift workers often have an increased risk of developing chronic heart disease or why they are most likely to suffer depression, cognitive impairment, and obesity.
How Do You Sleep Well?
You can reprogram your sleep, health, mind, and body with Eat Burn Sleep because gut health influences sleep quality. Gut bacteria affect circadian rhythmicity.
Improving gut health reduces inflammation, which treats disease and protects from disease.
Have you tried these anti-inflammatory recipes: Sesame & Sumac Lamb Chops, Turmeric Spinach, and Quinoa Taboulé?
You start with a Six-Week Reset, which is powerful!
This healthy lifestyle protocol ensures you have the best health possible without compromise, restrictions, or disrupting natural body cycles.
Stimulating the vagus nerve, improving core strength and bacterial diversity in your stomach, and reducing tension and inflammation in the body form part of it.
As you reduce inflammation on this protocol, you learn more about how your body works and what is and isn’t good for you mentally and physically.
Because we are all unique, you personalize your anti-inflammatory protocol by incorporating nourishing tailored health advice (from the Personalized Advice section).
Science-backed research and personalized, qualified nutritionist advice are simple to follow.
Next-level health will have you sleeping beautifully in no time.
You won’t believe the difference it makes!
Your family, friends, and colleagues will notice, too!
Be safe and be healthy.
Have a lovely day!
If you have had a virus that resulted in you having oral or intravenous antibiotics, I have no doubt that you will be feeling unhealthy and lethargic. You may have depression, memory lapses, joint pain, and brain fog. Or maybe small signs like dark circles under your eyes, a skin rash, or a white coating on your tongue.
You may be wondering why you are not recovering well from a virus or why you keep getting sick over and over.
You see, there’s a reason for you feeling ill after antibiotics, even if it was months ago that you had them.
I myself just recently have had to have two lots of antibiotics in the last couple of months, and it all stems from emotional shock, which made me sick last year when a loved one was in an accident. If you watch my Lives on Instagram, you will know the story of how emotional shock led to my catching bacterial meningitis, what subsequently happened, and why I didn’t share it at the time.
Chronic inflammation leaves you susceptible to viruses. There are signs of inflammation that may surprise you.
Chronic inflammation is a dysregulation of the immune system.
Constantly getting sick means that your immunity needs boosting. I advise Eat Burn Sleep’s 6-Week Reset in the Membership section and following the specialized advice within the first three weeks for Long Covid Recovery and the Candida Protocol. It will ensure that getting sick all the time does not happen to you anymore. You will feel incredible afterward, too. See below.
For me, recently, when I am usually robust, my immunity was compromised because I went through a terribly stressful time just last year. (I have two autoimmune diseases that I keep in remission through this anti-inflammatory lifestyle).
A very close family relative had a terrible accident. The shock that lasted some time caused excess cortisol to run through my system, which reduced my immunity and caused hair loss.
Then, further down the line, because of my reduced immunity, I had bacterial meningitis, which is the type of meningitis that can kill you.
On the first visit to the hospital, they didn’t pick up on it. When I went back, I was diagnosed with bacterial meningitis and sepsis, and they quickly put me on an antibiotic intravenous drip, thankfully.Afterward, I had to have ten days of antibiotics. This is why I got sick after being treated for the infections.
What Do Antibiotics Do To Your Body?
Well, in many incidences, they clear the virus quite rapidly, and I needed them desperately when I had bacterial meningitis. I am so grateful because I think I may have died.
Antibiotics have saved millions of lives by removing pathogenic viruses.Ultimately though, oral or intravenous antibiotics damage our gut health by reducing the bacteria that are good for our health, like Bifidobacterium, and increasing the bacteria that aren’t, like antibacterial resistance genes, for instance.70% of our immune system cells (GALT – gut-associated lymphoid tissue) reside in our guts, so you can realize that your immune health is compromised with an unhealthy gut microbiome. Also, a healthy gut maintains the mucus layer, which will keep pathogens from leaking into the bloodstream.
So, on top of this, with the emotional shock that lowered my immunity, all in all, this flu that I contracted recently wiped me out. Unfortunately, it developed into a lung bacterial infection, and I had to be given antibiotics again.
Of course, gut dysbiosis causes inflammation and triggers.
If you have ever experienced diarrhea or bad stomach ache when taking antibiotics, it is Clostridium difficile that is causing it, for instance, which is increased in the gut in the presence of antibiotics. The bacteria often live harmlessly, under the control of the beneficial gut bacteria, but dysbiosis allows its growth.
So, this is a disaster for anyone with an inflammatory bowel disease, and I know that many of you have experienced similar.
Don’t miss the post: Side Effects of Antibiotics & IBD.& Can Food Poisoning Cause Inflammation?
Can You Recover From Antibiotic Damage?
Yes, you can recover from antibiotic damage, and depending on how you go about it will all matter to recovery time and outcome.
You can change your gut microbiota within 24 hours, but there can be a longer-lasting negative effect on the body following antibiotics.
Typically, if you work on being healthy, it can take your microbiome months to return to a good balance of good bacteria after antibiotics, and even then, you can still feel not quite right. Antibiotics can really do a number on your gut and leave you feeling sick for months.
Resetting your microbiome is how we start the Eat Burn Sleep lifestyle, as I mentioned above, and it works after antibiotics, chronic inflammation conditions, autoimmune diseases, and any time you need to reset your health and go forward for the long-term.
We begin with the 6-Week Reset!
This is designed to balance the microbiome to a healthy diversity. So, with Eat Burn Sleep, in as little as 42 days, you could not only be feeling better and healthier but simply fantastic.
Once you have reset your health by balancing your microbiome and cleansing your liver (because all sorts of wonderful things happen to your body when you do the Eat Burn Sleep reset), you can begin the 80/20 balance. You can enjoy treats but still feel incredible, and as each day passes, you feel even more wonderful than the day before.
Optimize your health, but also live and enjoy life without restrictions. Nobody wants to follow strict regimes all the time (which is why many diets are unsustainable).
The problem for me is that the ratio changed a lot by the end of the year because of the party season, so that is why I got the flu, too, not long ago. I was having way too many treats!
Reducing Bacterial Overgrowth
The problem is that when we have been on antibiotics, we have much higher chances of developing candida overgrowth, and our bodies become inflamed.
Resetting my system was what I needed to do because I felt so ill. So I stuck to Eat Burn Sleep’s green list only and didn’t have wine or my usual treats. The first days were challenging, but I was in such a way that I did not feel good at all physically, and I didn’t want a treat. You know that feeling when you are just too ill to think about treats?
I then implemented the Candida Recovery protocol in the Personalized Advice section, which is under Menu in the Learn section of the app.
I advise going on the 6-Week Reset and, in the first few weeks, implementing the Candida protocol in the Personalized Advice section.
Soon, you will be feeling mentally and physically better than you did before.
Then start doing movements like the energy-boosting 16-min Wake-up Stretch.
How Do You Know If You Have Candida?
The way to see if you have candida is that you have a white coating on your tongue. Recurring nail infections, sinusitis, tiredness, joint pain, and thrush are other signs. There are so many symptoms of candida overgrowth, which, of course, is treated successfully on Eat Burn Sleep.
The Best Way to Recover From a Virus
Oh my goodness, let me tell you how I feel after following the best antibiotic recovery, as described above. I feel incredible. My mental well-being is indescribable, and I feel like I am enjoying life even more because of it.
I have lost 3 or 4 kg of weight, which is probably mainly water, but what is game-changing for me, which is why I am reluctant to have too many treats at the moment, is that my mental well-being has gone through the roof.
It isn’t just my mood that has improved, but my efficiency and productivity with work are insane. My brain is functioning so well. It is so amazing.I feel stronger physically and mentally, but my mood is better, and I feel like I am enjoying life more and feeling less overwhelmed. It has done me so much good.
Did you know that anxiety, depression, low mood, and brain fog are linked to chronic inflammation, which leads to neuroinflammation (inflamed brain cells)? I don’t experience any of these now, but treating my mind and body to the Eat Burn Sleep 6-Week Reset and Candida Recovery protocol has reduced the inflammation in my body so much that I am hooked on this feeling!
Have a read of 4 Secrets to Feeling Good.
How Do You Get Bacterial Meningitis?
Well, I was in the South of France with my kids in the summer. We were staying with friends, and I think the pH in the pool wasn’t quite right. They do have a pool cleaner, but something happened for the water to change because my son got a terrible ear infection.
His ear infection was so bad, and he had a fever, so we ended up in A&E, seeing an ENT specialist. We canceled the flight home because of the risk of ear popping and the pain that would cause and took a train instead to London from the South of France.
During that time, I felt a little bit of ear pain, and I just presumed that I was picking up on my son’s pain!
Now, I have a high pain threshold, so this should have been a sign of something, but I was so focused on my son that I missed that I had a middle ear infection.
Untreated Ear Infections Can Be Dangerous.
Fast forward a week or so, and I was hearing noises amplified. An ambulance siren sounded even louder, and somebody shouting was too loud, for instance. I found myself putting my fingers in my ears a lot and asking my boys if it was particularly loud, and they told me it wasn’t and that it was me.
So, I decided that I would get my ears checked when they returned to school. This didn’t happen because when I was on the way home from dropping my son off at school, I felt so ill that I stopped by the hospital. They checked for COVID-19 and discharged me.
A couple of weeks later, I was at A&E, and I felt so terrible that I felt like I was dying. I couldn’t sit down, yet I was trying to find three seats so that I could lie down, and I was so thirsty. My friend had to communicate with the doctor because I couldn’t speak. The pain in my stomach was horrendous, and I had the worst headache that I had ever experienced.
I didn’t know that the pain in my stomach was the beginning of sepsis.
The doctor asked if I had recently had a cold or a virus, and of course, I had a middle ear infection, which I dismissed because of my high pain threshold.
They quickly put me on intravenous antibiotics, thank goodness.
What happens is that we have bacteria all over us, and when it travels to the brain membranes (meninges), that is when it can be a killer. Death can occur in little time with bacterial meningitis.
Bacterial Meningitis Recovery
So, there is viral meningitis, which I am vaccinated against, and bacterial meningitis, which I had.You can’t catch it, but it develops after a cold or flu, untreated ear or sinus infection, or a skull fracture. Which is what it was in my case, and that is how I got bacterial meningitis.
So, knowing that antibiotics can lead to candida overgrowth (and even the pharmacist said to me when he gave me the antibiotics – and steroid spray for my lungs because I was so inflamed – that I may get thrush in my mouth and other places), I knew that I had to reset my body and do the Eat Burn Sleep Candida Reduction protocol that we have on this anti-inflammatory lifestyle.
I had symptoms like tinnitus, too, which is a sign of inflammation, so I needed to follow the EBS recovery method to a tee to reset my gut health, boost my immunity, and sort the ear ringing out! I had to ensure that my cognitive function wouldn’t be affected in the long run, too.
Can You Prevent Bacterial Meningitis?
No, you cannot prevent bacterial meningitis, so I advise that if you are not feeling well, go to the doctor. I wasn’t feeling well, and I had ear pain, and I ignored it. Look what happened!
It is better to be safe than sorry, so visit the doctor with any ailment that you have and get it investigated.
Can You Fully Recover From Bacterial Meningitis?
Bacterial Meningitis is serious. Some people have had to have amputations with Bacterial Meningitis. Thankfully, I just made it, so yes, if you catch it early enough. Bearing in mind that I live an anti-inflammatory lifestyle on an 80/20 ratio usually, which bolsters me. Of course, I have not only recovered, but by following the protocol to recover from viruses, I am feeling better than before!
Best Way to Eliminate Candida
Well, the candida protocol is part of the Eat Burn Sleep lifestyle, so it is an add-on. I advise implementing the candida protocol within around 3 weeks of the 6-Week Reset.
How to Optimize Health
Members explore the platform. When I did my liver detox this summer, I pointed out the Liver Detox personalized advice to follow on top of this lifestyle, and so many members hadn’t seen it.
The lifestyle is easy to follow, and many members have not explored the whole platform yet. It is packed with health education, and members have access to everything.
There is everything you need on this health platform to improve your health.
You may be suffering from multiple symptoms or needing a boost where you need an extra protocol, like for depression and anxiety, fertility, bloating, insomnia, fibromyalgia, osteoarthritis, healthy weight loss, healthy weight gain, long COVID recovery, acid reflux, Hashimoto’s, and other thyroid issues, hormonal imbalances, gout, psoriasis, or what to eat during Ramadan, say. The list goes on, and it is continually added to.
You may come across some things that you experience, like migraines, as an example. That extra advice in the Specialized Advice section under Learn in the app could give you more results and have you feeling even more incredible.
Knowing how our body works is key to taking care of it.
Because I mentioned France, I must point you to my podcast appearance on Alicetuyet.com. Le podcast est en français!I have been feeling so good that I thought that I wouldn’t drink again, but the other night, I had a couple of glasses of wine when I went out to dinner.
The next day, I did not like how I felt. Once you get hooked on feeling good, you can’t tolerate not feeling 100%.
This is how members can connect with why Eat Burn Sleep works and is so powerful. When you feel this good, not only do your brain and microbiota not crave the food and drink you used to have, but you actually don’t want to feel like that again.
Standards rise when you get used to feeling so incredible, and this is how you get hooked on this healthy lifestyle.
Feeling really alive is intoxicating.
This is why so many members state that they are on Eat Burn Sleep for life and love the simple, healthy, delicious recipes like Lebanese Meatballs & Pumpkin Pie.You feel happier and healthier in your first year on this optimum healthy lifestyle, but it gets better as the years go by. Members (even the ones that had chronic conditions that took over their lives) who are in their second and third years say they have been achieving things beyond their wildest dreams.
Eat Burn Sleep is a way of life that gives even better results as time goes by and gives you more autonomy over your health, which is priceless.
I hope that you have a beautiful day!
Hello Everyone! Gut microbiota plays a crucial role in our mind and body and in inducing and reducing chronic diseases, including cancer. Countless studies link gut microbiota with cancer, and there is reason why.
In this post, I will point out why microbiota impacts disease and how you can reduce the risk of developing cancer and assist your body in the early stages of cancer, through treatment and in remission.
What Can Cause Cancer?
Inflammation has potent effects on the development and spreading of cancer. Inflammation leads the body into a pro-inflammatory state without apparent symptoms over a long period. Still, it causes DNA damage, cell mutation, and proliferation. This leads to chronic diseases like cancer.
Cancer is a multifactorial disease (genetic, lifestyle, immune response, environment, stress, and so on), so it can seem hard to believe that gut microbiota influences cancer prevention and treatment.
Still, you can see the link when you think about how microbiota stimulates immunity, regulates inflammation, and reduces infectious, metabolic, and chronic diseases.
Food, stress, environmental pollutants, bacteria, viruses, lack of exercise, and sleep are some of the factors that increase pro-inflammatory cytokines, inflammatory enzymes, adhesion molecules, chemokines, and so on, which are all linked to chronic inflammation in the body.
A microenvironment of chronic inflammation, which is a dysregulation of the immune system, allows tumor cell survival, proliferation, invasion, angiogenesis (blood vessel growth), metastasis (cells break away from the tumor and travel to form new tumors), chemoresistance (resistant to chemicals) and radioresistance (resistant to radiation).
Why Is Cancer So Common?
The vast majority of cancers are down to genetic and environmental factors. Many environmental factors increase chronic inflammation and the pathways that promote tumor growth.
Cancers are also linked to unhealthy foods, chemicals, and additives that we eat and drink, obesity, other inflammatory conditions, and autoimmune diseases. Did you read Why Is Aspartame Linked to Cancer?
Cancers are linked to infections like H.pylori and hepatitis, and inhaling pollutants like asbestos and cigarette smoke.
Some cancers are linked to our jobs, reproductive and sexual behavior, industrial products, and even ionizing radiation like X-rays.
Considering that millions of new chemicals are amongst us, in our air, water, and foods, in the space of a couple of generations, you can see why cancer has increased over that time.
Many causes and links to cancer put our bodies into a pro-inflammatory state.
Chronic inflammation switches on our genes. Although we can’t switch off our genetic makeup, we can lessen the expression of inflammation with what we can control. I always advise making your body less inflammatory, even if you do not have any symptoms or apparent conditions or if you have non-communicable diseases that run in your family.
What Foods Affect Cancer?
Of course, many complex transformations and processes occur in the body during cancer development. Still, when chronic inflammation persists, it supports the growth and proliferation of cancer cells and can cancel out the immune response to fighting infections, for instance.
Since the factors that contribute to cancer are affected by chronic inflammation, and chronic inflammation is affected by our gut microbiota, it is no surprise that there is a bidirectional link between cancer and gut microbiota.
When gut microbiota is disturbed and dysbiosis occurs, the physiological changes lead to disease development.
The fascinating thing, and crucial to health, is that gut microbiota is easily manipulated into a better environment to promote optimum health and fight disease.
When changed to a healthier diversity, your microbiota will crave more nutrition rather than the foods and drinks that cause dysbiosis. They are that powerful.
The more you stick to an anti-inflammatory diet, the more you feed microbiota, which lets your brain know that it wants more of those nutrients. By going with what your mind and body (brain-gut axis) tell you and feeding your body with that good bacteria, you begin healing yourself.
This goes for both good and bad bacteria.
How Does Gut Bacteria Prevent Cancer?
Suppose you have a diet that contains more processed and less nutritious foods; the more likely that pathogenic bacteria like Bacteroides will be craving more.
Did you read Low-Calorie Foods for Weight Loss?They make your body inflamed through gut dysbiosis, dysregulating the immune system and making you susceptible to disease. This means that you are less likely to be able to fight disease, too.
You can aid your body in cancer protection and treatment success through your gut microbiota.
Extensive studies on microbiota show that in as little as 24 hours, microbiome composition can change dramatically. This is why EBS members feel the benefits rather quickly, which gets better and better.
This is all down to the essential components in various foods when eaten predominantly, which you will find recipes for on Eat Burn Sleep. A wide variety of the proper nutrients work synergistically to prevent cellular stress, boost immunity, and reduce fat cell composition; for instance, they inhibit inflammatory states and promote optimum health.
A comprehensive range of techniques to reduce stress, change habits, and be kinder to yourself contributes to good gut health, reducing the risk of cancer development.
Reducing inflammation through eating, drinking, moving, breathing, thinking, sleeping, and generally looking after ourselves is key.
Chronic inflammation is modulated by how we live and mentally deal with disease and recovery.
What Helps Reduce the Effects of Chemotherapy?
Following this protocol will minimize the effects of chemotherapy and optimize your results.
Eat Burn Sleep has its own Six-Week Reset Liver Detox and Microbiota-Balancing Program, which brings incredible results and kicks off your journey to good health.
So, if you have cancer and are undergoing treatment, I advise that you do the Six-week Reset and follow the Expert Advice on cancer prevention and recovery. It will guide you on what to eat and avoid, supplements, powerful neuroplasticity exercises, meditations and relaxation techniques, and movement.
Liver health is essential for everyone and takes a lot of strain during cancer treatment and any medication. You can read more about that here: The Ultimate Liver Detox.
Gut Microbiota and Cancer
Many diets and lifestyles reduce beneficial bacteria and increase unhealthy bacteria and gut dysbiosis.
If you look at the typical Western diet, with high omega-6 fats, processed foods, chemical additives, and high glycemic loads, an array of events occur in the body to put it into a less-than-healthy state.So, suppose you are eating this way every day. In that case, a whole complex interplay occurs in your body. You will increase unhealthy bacteria like Bacteroides, Fusobacterium, and Clostridia and reduce good bacteria like Bifidobacteria and Eubacteria.
All of these unhealthy bacteria in the gut activate an inflammatory state through an over-reacting immune response, leading to tissue degeneration, a compromised gut barrier, and the development of tumors, for instance.
Manipulating the microbiome with good bacteria and essential nutrients that also suppress inflammation inhibits the effects of harmful bacteria. This will regulate the immune system and reduce inflammation and cancer risk.
Have you tried Spinach & Tomato Paleo Muffins, Rack of Lamb With Basil & Mint, and Slow Cooker Oxtail & Vegetables?
Improve Gut Health to Reduce Cancer Risk
As I mentioned above, gut microbiota changes in no time. Health is improved dramatically, even with the occasional lapse. Small changes often lead to one significant change over some time. Now is always a good time to start protecting yourself from disease and reducing systemic inflammation (which allows the perfect environment for the growth of the disease).
It is not just what we eat and drink that changes our microbiota, though, as I always say.
Maintaining a pro-oxidative/anti-oxidative balance along with an inflammation-reducing microbiota-balancing diet and lifestyle will assist with de-stressing your mind and body. It will correct immune system alterations, protect from free-radical damage, and reduce chronic non-communicable diseases.
Inspirational Cancer Stories
As Karin Greenberg says in one of our podcasts, thoughts are intensely important to protect you when you have cancer and a chronic disease. After the initial shock and denial of cancer diagnosis, she took on a positive mindset. She planned, dreamed, and visualized the party that she would have when it was all over.
Karen’s story is inspirational for dealing with cancer; it gave me goosebumps! Head on over there to hear her talk about surviving breast cancer.
In the podcast section, you will find our member Sofia’s uplifting cancer recovery story. You may be interested in the article: How Can You Prevent & Treat Cervical Cancer? and Anti-cancer Diet: Recovery and Protection.
If you are undergoing cancer treatment, be with people who love and support you! There’s no time or energy for less-than-positive people that drain you at the best times, so ensure you have the best people around you.
I wish you strength, love, and hope!
Hello Everyone! Did you know that we have never been alone? Since the second we were born, we inherited and acquired trillions of bugs all over and inside us, called microorganisms, which should be good for us. They support critical functions in our bodies, which has allowed us to evolve.
In return, they extract what they need to survive from us!
These trillions of microorganisms (and their genes) are collectively called our microbiome.
Our guts have around 4-5lb of these microorganisms, consisting of protozoa, viruses, fungi, and bacteria, which are paramount to our health.
For this post, I will tell you how gut health impacts arthritis and how you can influence its development, protection from, and symptom reduction.
Do share with anyone who suffers from joint inflammation, chronic inflammatory conditions, non-communicable disease, and autoimmune disease. It may just make their day and give them hope for the future because it helps to reduce joint pain and inflammation!
What Helps Reduce Rheumatoid Arthritis?
So, this is where gut health assists with reducing inflammatory and autoimmune diseases.
Gastrointestinal microbiota has a powerful effect on physical and mental health. Depending on what microbes exist in your gut leads to pathogenic or beneficial effects on your overall health and inflammation.
Generally, microbial diversity is associated with good health.
Eliminating pathogens while maintaining self-tolerance to avoid autoimmunity is imperative for our body’s health.
Our gut microbiota not only regulates the immune system that resides in our gut but also has a powerful effect on systemic immune responses. 70% of gut-associated lymphoid tissue (GALT) resides in the gut.
Gut microbiota can regulate immune homeostasis or can cause immune dysregulation.
Gut dysbiosis (unbalanced gut microbiota), which can occur due to the factors mentioned below, causes autoimmune mechanisms linked to rheumatoid arthritis (and other autoimmune diseases).
How Does Rheumatoid Arthritis Develop?
Rheumatoid arthritis is a chronic inflammatory autoimmune disease affecting the joints, immune system, lungs, and heart. It is a multifactorial disease. You can be born with the genes of or acquire a weaker immune system. This is where the immune system mistakenly attacks and disables healthy tissues, cells, and organs.
Many factors can worsen the disease and increase the risk of developing rheumatoid arthritis, which is why some suffer more than others. These include our genes, hormones, gender, and age!
Factors include diet (high saturated fat, highly processed, additives, insufficient nutrition, calorie-controlled). What we don’t eat (good food, inflammation-reducing) significantly affects rheumatoid arthritis. There’s pollution and toxin exposure, like smoking.
Changes in the immune system and hormonal changes as we age are linked to the development of rheumatoid arthritis.
Lack of exercise or the wrong exercise can aggravate symptoms of rheumatoid arthritis. Stress, hygiene practices, medication, antibiotics, infections, vaccinations, lack of sleep, drinking the wrong types of drinks, generally not taking good care of ourselves, and not having good nutrition can cause rheumatoid arthritis flares.
All the factors that influence rheumatoid arthritis impact your gut microbiota. 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 our adaptive immune system.
Read the post: How to Boost Your Immunity to Fight Viruses for more information about our innate and adaptive immune systems.
A good gut health diversity is important for good health and protection from disease.
Have you read What Foods Help You Ease Multiple Sclerosis?, How to Ease Chronic Fatigue/ME, & Why You Have Psoriasis?
How Is a Leaky Gut Linked to Rheumatoid Arthritis?
If the gut becomes unbalanced (dysbiosis) due to any of the factors I mentioned, the resulting inflammation can lead to chronic diseases, compromise the gut lining, and cause ‘leaky gut syndrome.’
Leaky gut syndrome isn’t a medical term. It is known as ‘increased intestinal permeability.’
Inside our stomachs, we have an extensive intestinal lining. Like a tight net, this lining forms a barrier and filters what gets absorbed into the bloodstream. When it is damaged and malfunctioning, a barrier doesn’t exist, and it may have cracks and holes in it, and become too permeable.
These holes allow larger, partially digested food, harmful bacteria, and other toxins to penetrate the tissues beneath it and escape into the systemic circulation. The immune system detects these as foreign bodies, causing an immune system reaction.
When the immune system is activated, it produces antibodies that travel in the bloodstream and create an inflammatory response, leading to joint swelling and arthritic pain.
Plus, when inflammation is present, the microbiota changes, leading to various chronic conditions, including rheumatoid arthritis, digestive issues, and depression.
This is why many autoimmune diseases like ulcerative colitis and Crohn’s disease, which have increased intestinal permeability, also present joint pain symptoms.
What Helps Arthritis Go Away?
Pain and inflammation reduction are absolutely possible and can be kept at bay. Early diagnosis, prompt treatment, and an intervention lifestyle (which Eat Burn Sleep encapsulates) are essential to preventing severe joint damage, inflammation, and pain. If joint damage already exists, you can reduce the inflammation and pain.
I always advise running Eat Burn Sleep by your doctor, who may combine this anti-inflammatory lifestyle with medication. They can then monitor your progress before reducing medication. They have your medical history records and will know what is the best route for you. I am a firm believer in combining holistic and allopathic medicine.
Reduce as many factors that exacerbate rheumatoid arthritis as possible by embracing an anti-inflammatory lifestyle, focusing on gut health, giving you all the necessary knowledge.
Gut barrier integrity is restored, fixing leaky gut syndrome.
Rebuilding the gut lining will promote positive changes in the microbiota. Promoting good gut bacteria aids healing and reduces inflammation.
Thankfully, gut microbiota can be manipulated into a healthy environment that aids overall health, including mental and physical health. A healthy gut allows for maximum nutrition absorption. So when nutritional needs are met, with prebiotics, omega-3 oils, vitamin D, minerals, and folic acid, for rheumatoid arthritis, they are utilized efficiently and absorbed, maximizing their benefits.
I do webinars for NHS patients who have rheumatoid arthritis and other autoimmune diseases, and numerous people have embarked on this lifestyle with outstanding results after struggling with the condition for years. It’s lovely to hear what people say when they have tried everything.
Many members with rheumatoid arthritis and joint pain say that they no longer struggle with morning stiffness or flares throughout the day and have lost weight, gained energy, and a zest for life again.
There’s an article on Prevent Knee Osteoarthritis Progression if you are interested. There is also Expert Advice for Osteoarthritis.
Rheumatoid arthritis can be put into remission.
Check the testimonials and how Eat Burn Sleep clears up the many symptoms of rheumatoid arthritis.
What’s a Good Home Remedy for Arthritis?
If you haven’t tried the turmeric shot recipe yet, click here. It is affordable and natural, and it will help you.
Turmeric contains potent volatile oils with properties that reduce inflammation. They have a medicinal effect that relieves conditions like rheumatoid arthritis and protects the body from chronic diseases.
Of course, everything Eat Burn Sleep is a good home remedy for reducing inflammation.
Everything I do to keep my autoimmune diseases at bay, I share with you.
My continual anti-inflammatory research, recipes, tips, hacks, thoughts, meditations, movements, neuroplasticity exercises, and so on are all accessible from home.Many exercises could aggravate arthritis, as could not enough proper exercise. Inflammation-reducing activities are performed regularly to maintain joint mobility for rheumatoid arthritis.
The proper movement for rheumatoid arthritis, done regularly, includes ones that do not cause joint trauma and strengthen the muscles around them, for instance. Of course, exercises get easier when the inflammation is under control, and you will know your limitations.
What Can Cause Rheumatoid Arthritis Flares?
Creating symbiosis, rather than dysbiosis, in your gut is paramount to good health.
Gut bacteria are essential for gut and systemic immune system homeostasis.
We are all unique. Some triggers you know about or may not know about can exacerbate your rheumatoid arthritis condition.
That is why following the specialized advice for your symptoms and the traffic light system we have on Eat Burn Sleep helps tremendously with symptom and inflammation reduction at a systemic level.Many ingredients or compounds in what you may be eating can cause inflammation, even in new ‘healthy alternative’ foods, like almond milk. The food industry has a lot to answer for!
If you missed my Lives on Instagram or podcasts with Dr. Dawn Sherling discussing additives, their effects on the microbiome, and inflammation, make sure to catch up on them.
Those ‘healthy’ packaged foods you eat that you paid a lot of money for could trigger your rheumatic flares!
If you don’t understand what is on the label, use that as a rule of thumb!
Explore the platform to further educate yourself on gut health, autoimmune disease, and chronic inflammation.
If you haven’t joined, I urge you to take charge of your health today.
Your mind and body need inflammation kept at bay. Whether you have a known condition or not. Inflammation can be silent.
We cannot change our genes, but we can alter gene expression.
With or without a hereditary disease, we can inflame our bodies with our food, minds, and whole lifestyles.
Having more autonomy over your health starts here!
I hope that you have a fantastic day.
Heightening the Risk of Inflammatory Bowel Disease
Hello Everyone! A Danish study wanted to determine if dosing and timing of antibiotics were important factors in the development of IBD.
More than 6.1 million individuals were included in the study derived from medical data ranging over 18 years, and the results showed that another critical factor increased the risk.
This article delves into why the side effects of antibiotics are linked to Crohn’s and ulcerative colitis, how age is associated with the likeliness of diagnosis, and how you can treat your IBD in the most effective, safest way.
If you are new to Eat Burn Sleep, many factors play pivotal roles in inflammatory bowel disease development. There are many ways to put it into remission, which are all included on this platform.
In the study (Faye et al. 2023) determining whether antibiotics were factors in the development of IBD, individuals had to satisfy specific criteria, and they ranged from 10 years old upwards, with no previous diagnosis of IBD—the years from January 2000 until December 2018 were studied.
It concluded that the frequent use of antibiotics that targeted gastrointestinal infections increased the risk of developing inflammatory bowel disease among males and females over 40 by 50%.
However, it also revealed that antibiotic use at any age, including 10 years old and upwards, increased the risk of developing Crohn’s disease and ulcerative colitis.Each added course of antibiotics over the years from January 2000 until December 2018 created additional risk – the highest risk is seen after 1-2 years following antibiotic courses.
Can You Get IBD at Any Age?
Yes, you can get inflammatory bowel disease at any age, following antibiotics. The study showed the percentage of individuals that would be more likely to be diagnosed with IBD were:
28% for 10 – 40 years old
48% for 40 – 60 years old
47% for those over 60 years old.
Why Do You Have Crohn’s Disease?
Please explore this platform to delve into the cause of Crohn’s disease and, indeed, become a member to put your Crohn’s disease into remission, but one reason could be down to antibiotics.
The study mentioned above revealed that the risk of developing Crohn’s disease after a course of antibiotics was:
40% for individuals aged 10 to 40 years old
62% for 40 to 60 years old
51% for those over their 60s.
Each course of antibiotics added an additional 11%, 15%, and 14%, respectively.The figures were slightly lower for the risk of developing ulcerative colitis but still as significant.The outcome showed that anyone at any age who has had five lots of antibiotic courses or more was twice as likely to develop an inflammatory bowel disease than someone who has not been on antibiotics.
What Are the Side Effects of Antibiotics?
Antibiotics change the microbial environment in the gastrointestinal tract, decreasing diversity and increasing susceptibility to disease development.
Our gut microbiota, which we carry around 4-5lbs of in our gut, changes continuously. It is home to an array of microorganisms that consist of bacteria, fungi, protozoa, and viruses. They are paramount to our health.
Our microbiota is made up of our genes, food, drink, and what we are exposed to.
Everything we imbibe will feed the good or harmful bacteria or wipe out all the good.
This includes everything around us. The air we breathe, how we live and eat, and even our thoughts.
Everything we do impacts our gut microbiota.
Everything our gut microbiota does affects us.
This includes aging.
Age impacts our microbiota.
It was found that aging adults have decreased Bifidobacterium in their gut, also seen in IBD patients.
Age-related changes like lifestyle factors can be made worse by antibiotic use, which depletes microbiota diversity, increases candida and thrush, and can have long-term effects.
Recovery from antibiotics takes younger people less than a month to recover, but it takes much longer in older people.
Can Too Many Antibiotics Make You Sick?
Gut microbiota is affected by antibiotics, medication, drugs, sickness, and stress.
So, the antibiotics cause gut dysbiosis, which is linked to chronic inflammation and IBD: Crohn’s, Colitis, and Diverticulitis, as well as other chronic inflammatory diseases.
So, you can imagine that repeat prescriptions over a period of time limit microbiota recovery.
Children are still at risk of developing IBD after antibiotics, but much less. The slow and limited recovery that comes from aging, combined with repeated dysbiosis (unbalanced gut microbiota diversity) from the antibiotics, puts a person over 40 in a perpetual state of susceptibility to disease.
Antibiotic use is a trigger for Crohn’s and Ulcerative Colitis development.
Which Antibiotics Trigger IBD?
All antibiotics and medications cause microbiota diversity and metabolic changes. The overgrowth of pathogens occurs, and antibiotic-resistant bacteria multiply, for instance.
Antibiotics can wipe out all the good bacteria, leading to inflammatory diseases and immune dysregulation. 70% of immune cells reside in your gut, you see.
So, by using antibiotics to fight an infection, you are actually making your body more susceptible to disease and viruses.
Wiping out good bacteria and pathogens results in the body being even less healthy than before.
This also highlights how medication can cause chronic inflammation and reduced immunity through gut dysbiosis and how medicine can not be effective after a while.Gut microbiota is imperative to human health and can be disrupted by many lifestyle factors, antibiotics, and medication.
It is constantly changing.
It can be changed positively to an optimal state as our environments allow.
Have you read NSAIDs, Gut Health & Inflammation, Painkillers Not Helping Your Headaches?, Why Aspartame Is Linked to Cancer, & Can Food Poisoning Cause Inflammation?
How Do You Reset Gut Health?
Resetting your system starts here. Our 6-week reset enables you to recover from antibiotic use and dysbiosis, regardless of age.
The 6-week reset reboots the immune system and reduces inflammation, which improves your mental well-being and will cause weight loss, give you more energy, and make you feel and look incredible.
I would suggest that in addition to week 1 advice, follow the advice that I share for Candida Overgrowth for more recommendations to reduce bacterial overgrowth.
It’s a powerful protocol for resetting your health and taking control of your IBD, reducing Crohn’s and colitis triggers.
It takes 21 days to revive your mind and body and 42 to feel absolutely incredible!
Then, you maintain your lifestyle with 300+ microbiota-loving recipes, keeping you in tip-top health, having what you like now and again, which will keep you happy.
The platform has amazing craving hacks, but remember, it is not about perfection. Follow the EBS method 80% of the time. Have those foods and drinks that you love, too.
Nothing is cut out 100% (keeping the bacteria), which keeps many people feeling unrestricted.
Aiming for an 80/20 mindset most of the time allows you to dip to 70/30 and sometimes 60/40. You just jump back when you can. It is all about damage limitation, and it works!
The wonderful thing is that you feel it, and as you get to know your body more through the marked changes that Eat Burn Sleep promotes, you are more likely to be on this IBD and chronic disease-reducing lifestyle effortlessly.
Incremental changes over a year make a massive difference.
Plus, your gut microbiota won’t want those trigger foods one day.
It’s hard to believe right now, but it’s true! It’s amazing. Don’t just take my word for it; check out the testimonials.
Remember to go easy on yourself, and have a wonderful day.
Hello Everyone! If you are tired all the time, with no energy and low moods, and feel that you sleep well, consider getting tested for anemia.
Chronic inflammation and conditions like IBD, Crohn’s, colitis, celiac disease, and Hiatal Hernia often cause anemia due to nutrient malabsorption and blood loss. Still, if you don’t have a known condition and are feeling exhausted, it may come down to your eating and what you are not eating.
This post is worth a read because many so-called healthy and trendy diets could lack essential nutrients that can cause irreversible damage to health, and yes, your gut health can help you!
Anemia causes fatigue and shortness of breath, as does chronic inflammation. I advise that you have blood tests with your healthcare professional.Anemia is a severe global public health problem, affecting over two billion individuals. It is caused by loss of blood, lack of red cell production, and high rates of red blood cell destruction.
It is problematic by itself, but it can also impact other global public health concerns like obesity, for instance, due to the symptom of having no energy to exercise.
Sedentary lifestyles, diabetes, and chronic inflammation are linked to anemia.
Gut dysbiosis causes chronic inflammation.Chronic inflammation alters nutrient availability, and this includes iron.
Sometimes, the cause of anemia is unknown, but it is usually caused by a condition, factor, trigger, and mostly, according to the World Health Organization, iron deficiency.
Anemia can occur when we don’t eat enough foods containing essential nutrients like B-12 and B-9 that promote iron-absorbing microbiota.
A significant concern is not the source of the iron but the type of iron and absorption. The kind of iron ingested is essential from many foods that provide iron, but there is also a specific microbiota that improves dietary iron absorption.
This article focuses on protecting yourself from anemia through gut health, reducing inflammation, and increasing nutrition absorption.
What Is the Best Diet to Avoid Anemia?
Gut health is essential to protect yourself from anemia, and many factors cause an imbalance; this includes your diet, how you live your life, how you move, breathe, think, sleep, de-stress, and so on.
Well-being affects gut health, which affects iron absorption.
Anemia is showing particular prevalence lately with this growing trend of veganism. Also, with other unhealthy diets, such as following a calorie-controlled diet.
Vegetarians also risk anemia due to limited essential daily nutritional requirements.
Following an anemia diet devised by a qualified gut health nutritionist is crucial since you have the right amount, depending on your body’s needs and functions.
Addressing any chronic inflammation condition and autoimmune disease causing your anemia and healing it through Eat Burn Sleep will aid in iron, B-12, B9, and other essential minerals and vitamin absorption.
For times when your body may need more red blood cells, with physical changes like trauma or pregnancy, for instance.
You may like to read: How Do You Get Nutrients With Celiac Disease?
Women need more iron than men due to menstruation, but an iron deficiency can also come from regular blood donation.
The primary way to get iron is from food, and many excellent sources exist. Without it, we don’t produce heme, the molecules in blood that host iron.
Heme and non-heme iron absorption in the digestive system involves various processes and proteins.
Many factors, including foods and additives that are eaten, inhibit iron (and other essential nutrients needed to avoid anemia) absorption. As I mentioned above, the gut microbiota is a significant factor. Stimulating the growth and colonization of beneficial gut bacteria will increase iron absorption. Reducing chronic inflammation through balancing gut microbiota will increase nutrient bioavailability. Improved immune function also occurs!
What is also imperative to iron absorption is lifestyle!
Dietary changes are never enough to achieve optimum health.
Are You Short of Breath When Resting?
Shortness of breath, even when resting, is a sign of iron-deficient anemia. Again, I advise visiting your doctor for a health assessment.
Iron-deficient anemia is when there is a reduced hemoglobin level in your blood. Hemoglobin is the protein in red blood cells that carry oxygen around the circulatory system.
When this dips below a healthy level, oxygen is not circulated to bodily tissues, and body homeostasis is not maintained, causing anemia. Iron isn’t absorbed optimally in your gut, either.
This is when you can experience those feelings of exhaustion, low moods, shortness of breath, and irritability attached to anemia. The tiredness you get with anemia differs from the tiredness from lack of sleep! You can feel so drained!
You may like to read How to Ease Chronic Fatigue Syndrome/ME, How to Recover From Virus Infections.
Do You Need Iron?
Iron is imperative to health, as it participates in various metabolic processes.
Iron is needed for electron transfer, DNA, cell cycle control, hormone synthesis, nitrogen fixation, and antioxidant properties. It is essential to a healthy immune system, and you are more likely to pick up infections when you are depleted of iron.
Still, its volume in the body has to be regulated because too much can lead to tissue damage and neurodegenerative diseases.
Iron deficiency and excess iron levels are essential to gut health. Fluctuating levels can impact gut microbiota. Gut microbiota dysbiosis is, of course, the link to chronic inflammation, compromised immunity, and the development of chronic diseases that are linked to 78% of deaths worldwide.
You don’t need to be anemic to be iron-deficient!
Why Do You Feel Depressed and Sick?
Feeling low, depressed, and nauseous are signs of anemia and chronic inflammation, and it would be a good idea to request a blood test from your doctor.
Pernicious anemia, a type of Megaloblastic anemia, can occur without B-12 and B9 (folate).
Not enough nutrients cause pernicious anemia in the diet, and it is also an autoimmune condition that can be inherited. It is when antibodies to intrinsic factor are produced, so the body cannot absorb B-12 (because it needs intrinsic factor to do so). This means that it cannot make enough red blood cells.
Damage to the terminal ileum, which can happen when chronic inflammation is present, can cause impaired B-12 absorption because that is the part of the intestines where B-12 is absorbed.
Gastric bypass surgery is a cause, too, because the area (parietal stomach cells) where intrinsic factor is produced is now bypassed!
Autoimmune conditions also cause an inability to make intrinsic factor due to the body attacking its own tissues and gastrointestinal disorders.
Nutrients are not absorbed, and malnutrition, particularly anemia, can kick in.
Gut health and mental health are connected through the brain-gut axis. Eat Burn Sleep is a successful diet and lifestyle for improving depression and anxiety.
You may be interested to read Depression Diet & Lifestyle Intervention, Signs of Inflammation That May Surprise You, Come Off Antidepressants, Feeling Depressed, Not Jolly? and Do You Often Feel Like Crying?
What Is B-12?
B-12 (cobalamin) is a water-soluble vitamin from red meat, eggs, and dairy.
Intrinsic factor is produced in your parietal stomach cells that help your intestines absorb vitamin B12. It aids in synthesizing DNA, fatty acids, and myelin through its use as a cofactor for the enzymes involved in the process.
Myelin is an insulating sheath that forms around nerves, such as the spinal and brain cord. If it is not functioning, which can happen with a B-12 deficiency, then important electrical impulses slow down.
B-12 Deficiency Symptoms
Not only does B-12 deficiency cause symptoms like fatigue, lack of energy, irritability, brain fog, headaches, weight loss, chronic infections, a tender tongue, and shortness of breath, but it also causes neurological problems.
B-12 deficient-neurological problems can be irreversible, and they include:
Memory loss
Pins and needles
Vision issues
Damage to the nervous system, which affects walking
Loss of coordination
B-12 deficiency can affect your unborn child, increase heart conditions, put you at risk of jaundice, and compromise surgery recovery.
A doctor recently told me about a vegan patient who was depleted in B-12 and was paralyzed after an injury involving myelin from the waist down. That’s how vital B-12 is!
B-12 deficiency is tricky to pick up since symptoms may be subtle in the early days, and you may have grown accustomed to living with them.
Symptoms of Anemia:
Lack of energy
Fatigue – it feels so different than ‘lack of sleep’ tiredness
Shortness of breath – even when you are resting
Cold hands and feet
Chest pain
Depression
Loss of appetite
A smooth tongue
Nausea
Restless legs
Cravings for non-food items
Can Vegans Get Anemia?
If you are a vegan, you will not have essential B12, heme iron, and other minerals needed for optimum health. You won’t be having essential complete amino acids, etc.
B12 (cobalamin), B9 (folate), and iron are essential for optimum health and protection from anemia. Without them, megaloblastic anemia can settle in, which symptoms include: shortness of breath, palpitations, shortness of breath, weakness, heart murmurs, and some irreversible neurological issues.
Although folate is abundant in many foods a vegan can eat, being vegan is unsuitable for your body. I know this is a hot topic, but if you have to supplement for something that your body needs and nutrients are not absorbed efficiently because of what you eat, it isn’t an optimum healthy diet.
If you have been thinking about changing from being a vegan to introducing animal products into your diet again, which I strongly advise, then in the Premium Membership, there is specialized advice guiding you gently through the process, emotionally and practically—Reintroducing Animal Products.
It is imperative to get all of the nutrients that you need from food.
(If you have an IBD condition like Crohn’s or Colitis, you will possibly be having iron supplements or transfusions to treat anemia due to the nature of your condition).
The bioavailability of food is far superior to any supplement, and many nutrients do not work without their synergistic allies!
There are consequences to not taking care of your health.
Gut health will soon be compromised by not getting all the essential macro and micronutrients your body needs and eating ultra-processed foods. You may be living with stress or not getting enough sleep. You could be overloading your liver and not exercising properly for optimum health.
Many people feel that they live a healthy life. Then they realize that they eat a limited diet and have learned to live with symptoms like feeling tired and cold all the time. Or are burning the candle at both ends and have a sedentary job, and so on.
There are many external factors that you can blame for your lack of energy, like having young children or a busy job and not having enough sleep, but it is always a good idea to keep an eye on your health.
Your microbiota needs your attention, not just for iron absorption.
Sustained inflammation running in your body may not present itself at the moment. How to Silence Hidden Inflammation.
It may not mean anything to you now if you feel semi-okay and are not overweight, and manage your weight by counting calories. your body needs to absorb essential nutrients to age beautifully and live fully. Gut microbiota needs to be balanced to keep chronic inflammation at bay.Without counting calories and having fantastic food, effective workouts, sweet treats, neuroplasticity, better mental well-being and sleep, energy, joie de vivre…
Eat Burn Sleep is not just a lifestyle. It is a life changer!
There’s no finer way to start your journey to optimum health. You won’t be disappointed if you join our fantastic community.
I wish everyone a wonderful day!
Hi Everyone!
My feature: ‘Unlock the Secret to a Healthier and Much Happier You,’ was in the Sunday Express yesterday and appears online here.
It includes a 10 Step Health Reset. Here’s the brief version:
Look at the food ingredients on the packaging. Most additives are inflammatory-inducing because they cause dysbiosis, which leads to chronic inflammation conditions like obesity. Have you heard the podcasts I have had with Dr. Dawn Sherling? Click here to hear one.
Sleep to manage hunger hormones, which are regulated during good sleep. Poor sleep induces a rise in ghrelin, the hunger hormone, and a drop in leptin, which tells the brain to stop eating. Poor sleep makes you hungrier; no matter what you eat, you are unsatisfied. Read Weight Loss and The Link to Sleep.
Stop high-intensity workouts. They create inflammation in the body. Movement that reduces inflammation involves the mind and will not cause chronic conditions in the long run.
Eat well and enjoy food slowly, without distractions. Optimum digestion allows for maximum nutrient absorption and reduces bloating.
Don’t waste your money on supplements and prebiotics. Just eat good food, well.
Ditch the guilty mindset. If you have to lose weight, don’t feel guilty or ashamed, and start today on this safe obesity reduction platform that will reduce weight quickly and in the long term.
Meditate. Prayer and gratitude reduce cortisol, improve mental well-being, and aid gut health.
Build a good core. The vagus nerve links the gastrointestinal tract to the spine. A good core supports a healthy back and spine. Three of Eat Burn Sleep’s 20-minute anti-inflammatory movements a week will help you get there.
Breathe correctly. Shallow breathing increases cortisol, promotes a blood sugar spike, and leads to fat accumulation around the waist.
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Reboot & Revive
