 Lectins are a group of proteins found in many plant-based foods that have gained a bit of a bad reputation in recent years. Some people believe that lectins are harmful to human health, such as causing inflammatory problems and autoimmune disorders. So, what exactly are lectins, and what do we really know about their effects on the body? So what are lectins? Lectins are a type of protein that can bind to carbohydrates, and they are found in many different types of plants, including beans, legumes, grains, and vegetables. In plants, lectins serve a variety of functions, including protecting the plant from pests and predators. Some people believe that lectins are harmful to human health because they can bind to the lining of the gut and cause inflammation. This theory, known as the "lectin avoidance diet," has gained a bit of a following in recent years, with some people even claiming that lectins are responsible for everything from leaky gut syndrome to weight gain. But is there any truth to these claims? Well, the short answer is that we don't really know yet. While there is some evidence to suggest that lectins can cause inflammation and damage the gut lining in high doses, most of the studies on lectins have been done on animals or in test tubes, not in humans. That being said, there is some evidence to suggest that some people may be more sensitive to lectins than others. For example, people with certain autoimmune disorders may be more susceptible to lectin-induced inflammation, and some studies have found that reducing lectin intake can improve symptoms in these individuals. However, more research is needed to fully understand the relationship between lectins and human health. What foods contain lectins? Lectins are found in many plant-based foods, but some foods are particularly high in lectins. Here are some of the foods that are most concentrated in lectins:
It's important to note that while these foods are high in lectins, they are also rich in many other beneficial nutrients, such as fiber, vitamins, and minerals. What are the negatives effects of lectins? Consuming high amounts of lectins, particularly those that are not properly prepared, can lead to various side effects. Some of the potential side effects of lectins include:
It's important to understand that not all lectins are harmful, and some may even have health benefits. Additionally, properly preparing and cooking foods can help reduce their lectin content and make them safer to consume. Can you reduce the level of lectins? There are several ways to lower the lectin content in foods, especially in plant-based foods that are rich in lectins. Here are a few methods that can help:
It's important to note that while these methods can help reduce the lectin content in foods, they may not eliminate them completely. Additionally, some individuals may still be sensitive to even small amounts of lectins and may need to avoid these foods altogether. If you have concerns about your lectin intake, it's best to consult with a healthcare provider or a registered dietitian who can provide personalised advice based on your individual needs and health status. So, what's the bottom line on lectins? Well, like many things in nutrition, the answer is "it depends." While lectins may have some potential health benefits, they may also have some negative effects on certain individuals. As with any dietary change, it's important to consult with a healthcare provider before making any drastic changes to your diet. However, rather than eliminating healthy foods (unless necessary), try using some of the methods above to reduce lectin content . 
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 Anxiety is a common condition that affects millions of people worldwide. It can manifest in many different ways, including physical symptoms such as chest pains, headaches, and stomach problems. In fact, anxiety is known to have a significant impact on gut health, and the two are intimately linked.
When we experience anxiety, our bodies go into a state of heightened alertness. This means that our heart rate increases, our breathing becomes shallow, and our muscles tense up. These physical changes are all part of the body's natural response to stress, but they can also have an impact on our digestive system. One of the main ways that anxiety affects gut health is through the gut-brain axis. This is the two-way communication system between the brain and the gut. This allows them to influence each other. When we feel anxious, this can trigger changes in the gut microbiome, which is the collection of microorganisms that live in our gut. Studies have shown that anxiety can alter the composition of the gut microbiome, leading to an imbalance of bacteria. This can result in a range of digestive symptoms, including bloating, constipation, diarrhea, and abdominal pain. In some cases, these symptoms can become chronic, leading to conditions such as irritable bowel syndrome (IBS). Anxiety can also affect the way that food moves through the digestive system. When we are stressed, our bodies release hormones such as cortisol and adrenaline, which can slow down digestion. This can lead to food staying in the gut for longer periods, which can cause fermentation and the production of gas, resulting in bloating and discomfort. Anxiety can also cause inflammation in the gut. Inflammation is the body's natural response to injury or infection, but chronic inflammation can have negative effects on health. Research has shown that anxiety can trigger the release of inflammatory chemicals in the gut, which can damage the intestinal lining and lead to leaky gut syndrome. This can allow bacteria and toxins to enter the bloodstream, causing a range of health problems. So, what can be done to improve gut health when you suffer from chronic anxiety? One of the most effective strategies is to reduce stress levels. Easier said than done! However, this can be achieved through a range of techniques, including meditation, yoga, deep breathing exercises, and regular exercise. These practices can help to calm the mind and reduce the physical symptoms of anxiety, which in turn can improve gut health. But you need to find what works for you. Meditation may not help you, but exercise might. Diet is another key factor in maintaining a healthy gut. A diet rich in fiber, fruits, vegetables, and fermented foods can help to promote the growth of beneficial gut bacteria. On the other hand, a diet high in sugar, processed foods, and saturated fats can promote the growth of harmful bacteria, which can lead to digestive problems. In some cases, supplements may also be helpful in improving gut health. Probiotics, for example, are supplements that contain beneficial bacteria that can help to restore the balance of the gut microbiome. Prebiotics are another type of supplement that can help to feed the beneficial bacteria in the gut, promoting their growth. However, these should only be a short term measure. A healthy diet and lifestyle is the most effective long term solution. Overall, anxiety can have a significant impact on gut health, but there are steps that can be taken to improve it. By reducing stress levels, eating a healthy diet, and taking supplements when necessary, it is possible to maintain a healthy gut even in the face of anxiety. If you’re struggling with anxiety and digestive problems, it may be helpful to speak to a healthcare professional who can provide personalised advice and support.  Do you know what happens to your body when you're scared? You might think that fear only affects your emotions, but the truth is that it can have a significant impact on your health as well. Let's look at how fear affects your body. Firsty, when you're scared, your body goes into fight-or-flight mode. This is a natural response that dates back to our caveman days when we needed to be able to quickly respond to threats in our environment. When you perceive a threat, your body releases adrenaline, which increases your heart rate, raises your blood pressure, and boosts your energy levels. But here's the thing: while this response can be helpful in short bursts, chronic fear can have negative effects on your health. For example, if you're constantly worried about something, your body is constantly in fight-or-flight mode. This can lead to chronic stress, which can have some crappy effects on your health over time. One of the most common ways that fear affects health is through the immune system. When you're scared, your body releases cortisol, which is a stress hormone. While cortisol can be helpful in small doses, chronic exposure to cortisol can weaken your immune system. This means that you're more likely to get sick, and it can take longer for you to recover from illnesses. Fear can also affect your mental health. If you're constantly worried or scared, this can lead to anxiety or even depression. In fact, studies have shown that people with chronic anxiety have a higher risk of developing a range of mental health disorders. But it's not just mental health that's affected by fear. Chronic fear can also lead to physical symptoms such as headaches, fatigue, and muscle tension. When your body is constantly in fight-or-flight mode, it can be difficult for your muscles to relax, which can lead to chronic pain. Another way that fear affects health is through sleep. When you're scared, it can be difficult to fall asleep or stay asleep. This can lead to chronic sleep deprivation, which can have negative effects on your health over time. For example, lack of sleep has been linked to a range of health problems, including heart disease, diabetes, and obesity. Now, you might be thinking, "okay, so fear is bad for my health. But how do I stop being scared?" The truth is, it's not always possible to eliminate fear from your life. But there are things you can do to manage it. One strategy is to practice relaxation techniques. When you're feeling scared, take a few deep breaths and try to focus on something positive. You could also try meditation, yoga, or progressive muscle relaxation. These seem to be mainstream solutions I find while researching. You may find something else works better for you. Maybe listening to music, drawing or painting, playing an instrument, building something, or reading is your form of meditation.  Another strategy is to challenge your thoughts. Sometimes, we get scared because we're imagining the worst-case scenario. But often, that scenario is unlikely to actually happen. Try to think about what's more likely to happen, and remind yourself that you're capable of handling whatever comes your way. It's also important to take care of your physical health. Eat a healthy diet, exercise regularly, and get enough sleep. When your body is healthy, it's better able to cope with stress and fear. Fear can have a significant impact on your health. While it's not always possible to eliminate fear from your life, there are things you can do to manage it. By practicing relaxation techniques, challenging your thoughts, and taking care of your physical health, you can reduce the negative effects of fear on your body and mind. So the next time you're feeling scared, take a deep breath and remind yourself that you're stronger than your fear.  Protein is a macronutrient that seems to be on everyone's mind these days. But what if you're following a plant-based diet? Can you still get enough protein? The answer is yes; yes you can.
Firstly, why is protein so important? Protein is essential for building and repairing tissues in the body, including muscle, skin, and hair. It also plays a role in the production of hormones and enzymes, as well as maintaining a healthy immune system. So, getting enough protein is essential for overall health and wellbeing. When it comes to plant-based diets, there are plenty of sources of protein to choose from. Some of the obvious ones include beans, lentils, and chickpeas. These are a fantastic source of protein, with one cup of cooked beans containing around 15 grams of protein. They're also high in fiber and other important nutrients like iron and zinc. But these aren't the only source of protein on a plant-based diet. Nuts and seeds are also great sources of protein, as well as healthy fats. About 8-10 almonds, for example, contains around 3 grams of protein. Other great options include chia seeds, hemp seeds, and pumpkin seeds. Lets not forget about whole grains though. While they may not be as high in protein as legumes or nuts, they still contain a decent amount of this important macronutrient. Quinoa, for example, contains around 8 grams of protein per cup. Other great options include brown rice, whole wheat pasta, and farro. Soy products like tofu, tempeh, and edamame are often considered the go-to source of protein for vegetarians and vegans. Soy is a complete protein, meaning it contains all the essential amino acids our bodies need to function properly. Half a cup of tofu, for example, contains around 10 grams of protein. Other great soy products include tempeh, which contains around 15 grams of protein per half-cup, and edamame, which contains around 8 grams of protein per half-cup. So, there are plenty of sources of protein to choose from on a plant-based diet. But how much protein do you actually need? While the recommended daily intake varies depending on factors like age, gender, and activity level, a good rule of thumb is to aim for around 0.8 grams of protein per kilogram of body weight per day. So, if you weigh 68 kilograms, for example, you would need around 54 grams of protein per day. Of course, getting enough protein is just one part of the equation. You also need to make sure you're getting enough of other important nutrients like iron, calcium, and vitamin B12. But with a bit of knowledge and careful planning, it's entirely possible to get all the nutrients you need on a plant-based diet. So, how do you put all this information into practice? Start by incorporating more plant-based sources of protein into your meals. Swap out meat for legumes in your favorite recipes, try out a new tofu stir-fry recipe, or snack on some almonds or pumpkin seeds instead of reaching for a bag of chips. Getting enough protein on a plant-based diet is entirely possible, you just need to know where to look. With plenty of delicious and nutritious sources of protein to choose from, there's never been a better time to embrace a plant-based lifestyle.  Ah, plant-based diets! They are all the rage these days, but they are more than just a trend. Switching to a plant-based diet can actually bring many benefits to your life - and not just to your health!
First things first: what is a plant-based diet? Well, it's pretty simple. It's a diet based mostly on foods derived from plants, like fruits, vegetables, grains, and legumes. Animal products like meat, dairy, and eggs are either eliminated or consumed in smaller quantities. It's no secret that eating more fruits and veggies can have a positive impact on your body. Plant-based diets are rich in vitamins, minerals, and fiber that can lower your risk of heart disease, diabetes, and even certain types of cancer. While plant-based diets can refer to a range of dietary patterns, vegetarian diets specifically exclude meat and seafood. A vegetarian diet can do wonders for your health. By cutting out meat and seafood, you're reducing your intake of saturated fat and cholesterol, which can lower your risk of heart disease and stroke. Vegetarian diets are also typically high in fiber, which can improve digestive health and help you maintain a healthy weight. And let's not forget about the animals! By adopting a vegetarian diet, you're reducing the demand for meat and seafood, which means fewer animals are bred and slaughtered for food. This can help reduce animal suffering and promote a more ethical food system. Of course, like any diet, a vegetarian diet has its challenges. It can be difficult to get enough protein and certain nutrients, like vitamin B12 and iron, without consuming meat and seafood. However, with careful planning and a bit of knowledge, it's entirely possible to get all the nutrients you need on a vegetarian diet. In fact, many people find that a vegetarian diet can be incredibly satisfying and delicious. With options like veggie burgers, tofu stir-fries, and lentil soups, there's no shortage of delicious vegetarian meals to choose from.  I think almost all of us know how important fibre is for our digestion. Not only to help you poop, but also for your gut health. Unfortunately for some, fibre (well certain types of fibre), can cause problems. Many of those who suffer from IBS, chronic constipation and other digestive issues can find that temporarily cutting down on fibre helps to reduce or eliminate their symptoms. This is known as the low FODMAP diet.
The FOD-what?The Low FODMAP diet was created by researchers at Monash University Melbourne specifically for people with IBS. In 2005 the Department of Gastroenterology at the university identified a group of short-chain carbohydrates that are indigestible and poorly absorbed in the small intestine. The team named these carbohydrates FODMAPs: F – Fermentable O – Oligosaccharides D – Disaccharides M – Monosaccharides A – and, P – Polyols. FODMAPs are found in a wide variety of foods, including vegetables, fruits, cereals, bread, dairy, nuts and legumes. FODMAPS aren’t just fibre. They include a variety of carbohydrates – lactose, fructose, sugar alcohols, and fibre (oligosaccharides). The oligosaccharides contain prebiotic fibre which are good for feeding your beneficial bacteria. These are commonly found in foods such as garlic and onions. Then there are galacto-oligosaccharides (GOS) found in foods such as legumes. Along with discovering these FODMAPs, Monash researchers were able to identify how they triggered symptoms in some people. Symptoms can be triggered in those with IBS because FODMAPs are quite small in size and attract water into the small intestine. Once they reach the large intestine the bacteria that resides there uses the FODMAPS as a food source and begins to ferment them. Because of the FODMAPs small size, they are rapidly consumed by gut microbes, kind of like “fast food” for our gut bacteria! The majority of people eat high FODMAP foods everyday without any problems. But for those with IBS and other gut issues; they may have problems with gut motility and/or a sensitive gut wall. The excess water and gas in the intestines can cause the gut wall to expand and result in excess wind, pain, bloating, diarrhea and constipation. The Low FODMAP diet has been shown to provide relief to around 50-75% of those with IBS. However, because everyone has such different varieties of gut bacteria, the results can differ a lot. What works for one person, may not work for another. What I’ve also noticed is that, some people may have issues with one or two of the FODMAPs, but are perfectly fine with the others. There are also tolerance levels to take into account. So what are the high FODMAP foods?As mentioned before, FODMAPS are found in a wide variety of healthy foods. It’s impossible to avoid them completely. It’s also important not to rely on FODMAP lists found on the internet as these are usually inaccurate. Instead use the Monash University Diet App, as this information has been laboratory tested for accuracy. Vegetables FODMAPs present in vegetables are called fructans and mannitol. Some of these include:
Fruit The FODMAPs present in fruit are fructose and sorbitol. Some of the fruit high in these include:
Grains FODMAPs in grains are mostly fructans, however there can also be some galacto-oligosaccharides (GOS). What’s interesting is that some people who believe they have non-celiac gluten intolerance are actually not intolerant to gluten, but to the fructans!
Legumes and Pulses The FODMAPs found in legumes and pulses are mainly GOS.
Nuts Some nuts are high in fructans and GOS, such as:
Dairy All dairy (except lactose free) contains the FODMAP lactose. There are many plant-based milk alternatives that are low in FODMAPs. However, be aware that soy milk is often a high FODMAP unless it is made using soy protein, not whole soy beans. It’s not a forever dietThe low FODMAP diet is supposed to be a temporary fix. This is not something most people could do permanently. Not to mention the lack of fibre needed to feed good bacteria when following the low FODMAP diet. The low FODMAP diet is beneficial for healing your gut, with the aim of introducing high FODMAPs back into your diet over time. The Monash team recommends that you follow the diet for 2-6 weeks with a dietitian. Your progress should then be reviewed. You will be advise on which foods to re-introduce depending on your needs. Many people find that after the restrictive diet they are able to return to their normal eating habits. Sometimes a few high FODMAP foods need to be avoided in large amounts for a bit longer. Monash research shows that following this restrictive diet long-term can reduce levels of beneficial bacteria in the gut. So it’s not recommended to take it on as a permanent way of eating. You should also only follow this diet under the supervision of a dietitian.  Ayurveda is a system of healing which originates from ancient India. Many scholars believe that Ayurveda is the oldest healing system still in existence. Ayurveda contains the knowledge of the nature, scope and purpose of life. It includes the metaphysical and physical aspects of health and disease, happiness and sorrow, and pain and pleasure. Ayurveda teaches you about the close relationship between man and the universe, and how cosmic energy manifests in every living and non-living thing. The source of all existence is consciousness which manifests as male and female energy. - Every individual life is a microcosm of the Cosmos. The purpose of Ayurveda is to heal and maintain the quality and longevity of life. It offers an understanding of the uniqueness of each person’s mind, body and consciousness; which is the foundation of health and happiness. The Five Elements The rishis (meaning accomplished or enlightened beings), understood that the beginnings of the world existed in an unmanifested state of consciousness. From that state, subtle vibrations of the cosmic, soundless sound Aum manifested. From this Aum vibration came the first element, Ether. Also known as Space. The Ether element began to move and through these subtle movements it created the next element, Air - Ether in action. Next, the movement of Air produced friction. Through this friction heat was created. Particles of heat combined and formed intense light and caused the Fire element to emerge. Lastly, the heat of Fire dissolved and liquified certain ethereal elements and formed water. This then solidified and formed the molecules of the Earth. So Ether manifested into the four elements of Air, Fire Water and Earth. The Human Constitution The five elements (Ether, Air, Fire, Water and Earth) are grouped into three basic types of energy that are present in everything, including you. These are the three doshas – vata, pitta and kapha. These act as the basic parts and protective barriers for the body in it’s normal condition. However, when out of balance, they contribute to disease processes. Each individual’s constitution is determined at conception, and this depends on the parents’ combination at the time. In general, there are seven types of constitutions: 1. Vata 2. Pitta 3. Kapha 4. Vata-pitta 5. Pitta-kapha 6. Vata-kapha 7. Vata-pitta-kapha  The basic constitution of a person remains the same throughout their lifetime. Their combination remains constant from birth. However, the combination of elements that govern the ongoing physiopathological changes in the body alters in response to environmental changes. Although all three doshas are present in each person, they occur in varying amounts and differ from person to person. The majority of us have one or two dominant doshas, but there are some who have all three in nearly equal amounts. For example, I am a vata-pitta. I have high amount of vata and pitta, and a small amount of kapha. There are many “dosha quizzes” online that can help you to determine your constitution. However, it’s best to see a qualified Ayurvedic practitioner to be sure you get it right. To understand healing in terms of Ayurveda, you must understand the three doshas: Vata: The principle of movement. Vata is composed of the elements Ether and Air (remember the 5 elements). Vata is a subtle energy associated with movement. It governs breathing, muscle and tissues movement, pulsation of the heart, blinking, movement in the cells, expansion and contraction. When vata is in balance it promotes flexibility and creativity. However, when out of balance it causes fear, anxiety and abnormal movements. Pitta: While it doesn’t literally mean fire, pitta is translated as fire. Pitta is composed of the elements Fire and Water. Pitta expresses as the body’s metabolic system. It governs digestion, absorption, assimilation, nutrition, metabolism, body temperature, skin colour, luster of the eyes and all transformations. Pitta promotes intelligence and understanding when in balance. Out of balance however, pitta causes anger, jealousy, hate and inflammation. Kapha: Biological water. Kapha is formed by the two elements Water and Earth. Kapha provide physical structure. It’s the “cement” that hold the cells together. Kapha supplies water to the body’s systems. It lubricates joints, moisterises skin, maintains immunity, heal wounds, fills spaces in the body, give strength, vigor and stability, and supports memory. When in balance kapha promotes love, calmness and forgiveness. Out of balance, it can lead to attachment, greed, possessiveness, and congestive disorders. Dosha Attributes Vata, pitta and kapha each have their own attributes. Really, each of these terms (vata, pitta, kapha), is just a term for a grouping of attributes.  In Ayurveda “like increases like”. So, when similar qualities come together it increases their expression. A good example is pitta and summer. Summer has similar attributes to pitta, hot, light, mobile and penetrating. As a result, in the summer months, pitta will increase in the body. Another example is how vata has similar attributes to autumn, light, subtle, dry, mobile, rough and cold. So during autumn and early winter, vata will increase in the body. Kapha tends to increase during late winter and into spring with its similar attributes, liquid, heavy, cold and cloudy. These attributes are used in Ayurveda to keep the body in balance, depending on each person’s constitution. A holistic approach is used, and although I’m going to focus more on nutrition (because that’s what I do), you cannot forget other factors. As I mentioned already, “like increases like”. So, similar attributes will increase other similar attributes in the body. This doesn’t just include what you consume, but also the environment, your mental state and physical activity. Ayurveda and Nutrition Because we all have a unique constitution (dosha), foods will have varying effects on each of us. When you are in balance, you will have a strong digestive fire and won’t have any issues eating a wide variety of foods. Although, by following your own healthy cravings, you will find that your body naturally wants what is needed to keep it in balance. For example, during winter many of us crave warm and nourishing foods. Foods like casserole and soups. These are very balancing for this time of year because they are everything opposite to vata (the dominant dosha during cold and dry months). Foods that are warm, moist, smooth, heavy and grounding can help to reducing vata, which is cold, dry, light and rough. However, on the other hand, eating foods like this during summer can aggravate your body by increasing pitta which is already dominant during summer. This is not to say that you can’t eat these foods during these times of the year, it’s about understanding the balance and how it changes with your environment.  Attributes of the doshas - The doshas (Lloyd 2005, Burger 1998, Lad 1998, Svoboda 1998, Frawley 1989) There is a time when you will have to pay more attention to these dosha attributes, and that’s when you body is out of balance. This is when disease can start to manifest if left unchecked. This is when you can use nutrition, along with lifestyle changes, to bring the body back into balance. It is quite simple when you understand the dosha attributes in the chart above. There are a lot of food charts online as well, but this can get confusing because they can differ a lot, or get too complicated. But some simple ones can help. Below is one very simple chart to get you started.   There's a lot of conflicting information about organic and non-organic fresh produce. Some people believe that organic is healthier, while others don't believe there's any difference. Some people claim that organic fruit and vegetables are higher in nutrients as well as being free from chemicals, yet others will say that both contain the same amount of nutrients.
While most people will agree that organic fresh produce is free from harmful chemicals (which is why many people choose organic), being higher in nutrients is a little more complicated. Some studies indicate that organic fresh produce is higher in nutrients because non-organic growing methods use chemicals which deplete the soil of important vitamins and minerals. As a result, the fruits and vegetables grown in this soil have lower amounts of some important nutrients. There are also claims that the produce grown by non-organic methods absorb some of the chemicals used in the soil and can't be washed off. Whether this is correct or not, there are other reasons organic fresh produce can contain more nutrients. When you buy organic fresh produce, you are getting seasonal food. Organic methods don’t use chemicals to preserve and lengthen the growth season, so they can’t grow out-of-season produce. You’ll also find that organic fresh produce it is usually sourced from local farms. This mean less travel time, and fresher produce which has often been harvested that day, or at least within the past few days. Fresher mean more nutrients. Supermarket fruits and vegetables have been sourced from various places; local, interstate and international. This means they can be quite old. As soon as produce is harvested it starts degrading and nutrients begin to deplete. By the time it gets to the supermarket it has lost a massive amount of goodness. Along with long travel times, supermarkets can store their fresh produce at cold temperatures for extended periods of time. This will deplete the nutrients even more. It could be weeks between the time of harvest to when you purchase the product and get it home. Many people would like to buy organic, but affording it is another thing; it is more expensive. When you can’t afford to buy organic, you can try to find a good local farmers market and buy seasonal produce which has recently been harvested, organic or not and wash well. This will ensure the highest possible nutrient content and you will be supporting your local farmers. I find buying a mixture of organic and non-organic produce is the best way to go when you’re on a tight budget. I choose to purchase organic varieties of produce which typically have higher amounts of pesticides when grown in conventional form. This often includes anything which grows from a flower. Usually fruits and vegetable with thicker skins absorb less chemicals, such as pineapples and avocados. Tomatoes, grapes and berries often contain very high amounts of pesticides, so buying these as organic where possible is a good idea. There are studies on the amount of pesticides on fruits and vegetables. You may have heard of the dirty dozen and the clean 15. These lists can give you some idea of which fruits and vegetable you should try to buy organic where possible. These lists vary from different areas, but to give you an idea here is one Australian list: The Dirt Dozen (most pesticides detected):
 Probiotics seem to be something you either love or hate. Some people swear by them, and others say they are a waste of money. I’ve been on both sides. But I now know, it’s not so much that they don’t work, it’s about understanding how to use them correctly. I unfortunately learnt this the hard way (my usual method of learning things!) Anyway, I’m going to write about my own personal experience with probiotics and the research I did along the way.
So, do probiotics work? Yes and no. It depends on the situation. From my own experience, they can help. But if I had been asked this question a few years ago, I would have said no, they don’t work, and they only make you worse. But I didn’t realise that this was because I was taking the wrong strains for my needs. Probiotics can help with a variety of digestive health issues, but you need to find the right strain or strains for your individual needs. When I first tried probiotics for my digestive issues, I didn’t know much about strains. I understood that there were different strains, but I didn’t think this mattered too much. I assumed that I could just take a bunch of different and random strains that seemed popular and I’d be all good. I was a tad wrong on this assumption! Unfortunately for me, these popular brands happened to contained a lot of high histamine-producing strains. Histamine equals inflammation. I already had a lot of inflammation in my gut, so this was like adding more fuel to the fire; and boy, did I suffer for this boo-boo! So I threw the probiotics away, cursed them and concluded that they were crap. Many years later, and armed with more knowledge (thanks to University), I understood that I was lacking certain strains of bacteria that was causing my health issues. I suffered from chronic stress and anxiety, and after researching and reading some studies, I found there were certain strains of bacteria associated with stress and anxiety (also depression). After a little more research, I found that these strains were mostly low histamine-producing strains. It clicked in my little head, maybe I was lacking these strains, and maybe I can find a probiotic that contains only these strains. Eventually I did find a probiotic which contained the strains I was looking for, and none of the strains that aggravated me. So, I tried it. It was the first probiotic that I didn’t react to, and it started to help me! Not only did it help with my digestion, but it also helped reduce my anxiety levels. By no means do I think that probiotics should be a long-term solution, I doubt they can. But, for short-term healing, using the correct strains for your needs, they can help in my experience. The only issue is finding out what strains you need. At the end of the day, diet and healthy living should always be your first solution. You can take all the probiotics you want. But if you’re eating bad food, or under chronic stress, they won’t do much, or anything long term. You need to feed the good guys to help them grow. But for many, diet alone can’t fix the problem. And that was my issue. My gut health went too far towards the dark side, and as much as I tried, a good diet couldn’t fix me. My main problem was that the fibres I needed to eat to repopulate my gut with good bacteria, were the very fibres that I couldn’t digest because I didn’t have enough of those good guys to help me process them. Catch 22! So taking a probiotic with the strains I was lacking has helped me to slowly (slowly is the key), reintroduce foods I had issues with and heal my gut. When I first began this journey there weren’t many choices when it came to probiotics. There were a few strains around, and that was that. But over the years, it’s improved significantly. As more research has been done, scientists have discovered that certain strains are associated with certain diseases and chronic health issues. There’s still a lot of research to be done, but I believe we are heading towards personalised treatments. One day we’ll be able to get a specific mixture of probiotic strains made for our own specific needs. And that will be cool!  When I was chronically ill, I had a lot of food intolerances, most which I have recovered from. Although I wouldn’t want to go back to that, I’m grateful for that experience because it taught me a lot about how food affects your body. I became very aware of food allergies as well, and the difference between an allergy and an intolerance. I also learned a lot about food additives, and how, even in a healthy person, they can negatively affect your body.
Now I’m not saying that everyone reacts the same way to these foods. Everyone is different and what may affect one person, has no effect on another. Look at MSG, I can’t eat that stuff! Yet many people have absolutely no issue with it, and it’s not actually “bad”, but it’s bad for me and others who are sensitive to MSG. Often it comes down to ‘how much’. Yeah, food additives are not good. They’re not real food; being manufactured in a lab somewhere. And yes, it’s good to avoid these things where possible. However, someone who is quite sensitive may feel negative side effects, particularly mood effects, a lot easier than someone who is not so sensitive, and it’s probably best to avoid additives altogether. So, in general, those who are healthy (physically and mentally) may find that the occasional lolly or soft drink, or packet of chips is no big deal. However, it becomes a big deal when it’s a daily thing and it begins push other healthy foods out of the diet. How Does Food Affect My Emotional Health? In Western countries, people are eating a greater amount of food than ever before. But this doesn’t mean that they are well nourished. Unfortunately, many people don’t get enough nutrients to support good brain health; choosing a diet heavy in processed foods, high in sugar and loaded with additives. Nutritionists (mainly those in the complementary sector), have recognised the connection between nutritional deficiencies and poor mental health for a long time. Psychiatrists are only now realising this connection and understanding the benefits of using nutritional approaches in their treatments. Inflammation is a common cause of mental health problems, which begins in the gut. Research is showing that nutrients such as magnesium, zinc, B vitamins, vitamin D3 and omega 3 can help to relieve depression and anxiety, improving people’s mood. These nutrients have also shown to improve the mental capacity of those with Alzheimer’s disease. Many people lack magnesium in their diet, yet it’s an important nutrient for emotional health. One study showed how daily supplementation of magnesium citrate improved the symptoms of depression and anxiety in participants. Omega 3 fatty acids is also shown to be associated with mental and emotional health. This nutrient is vital for the development and functioning of the central nervous system. A lack of omega 3 is associated with poor comprehension, cognitive decline, and low mood. B vitamins and zinc have also been found to reduce symptoms of anxiety and depression. How Does Gut Health Affect My Mood? We know that 90% of serotonin receptors are located in the gut. Serotonin is the key hormone that stabilises mood, happiness and creates feelings of wellbeing. The gut and brain are in constant communicated via the vagus nerve. This connection allows us to understand the connection between diet and disease, including anxiety and depression. What we eat affects our gut health, which also affects our emotional health. Processed foods and foods containing chemical additives are especially bad for gut health. Ultra-processed foods which are common in the Western diet are manufactured to be extra tasty. This is done by using substances extracted from foods such as sugar and starch, adding food constituents like hydrogenated fats, or adding laboratory-made additives such as colours and flavour enhancers. Some examples of ultra-processed foods include, packaged snack foods, soft drinks, buns, pastries, instant noodles, chicken nuggets and fish fingers. We already know that a diet high in processed foods contributes to inflammation and disease. Research has shown that “fixing diet first”, before trying gut-modifying therapies such as probiotics, is the best approached to take. Avoiding processed and ultra-processed foods while eating a diet of whole foods should be the first step to improve gut health and overall wellbeing. It is important to be careful about using food as the only method of treatment for emotional health. For mild to moderate conditions, this can be very effective. However, for serious depression and anxiety further treatment will be needed and it’s important to seek proper medical advice from your doctor.  So many of us are struggling with multiple food intolerances, and I used to be one of them. I’m not talking about food allergies, that is an entirely different article. Food intolerance is often caused by poor gut health. Slowly declining gut health over time can then snowball into multiple intolerances. For me it started with one food; bananas of all things, and over the years it got worse, until I had multiple intolerances, making life very difficult.
WHAT IS FOOD INTOLERANCE? A food intolerance involves the digestive system. It’s a chemical reaction and the inability for your gut to properly digest the offending food, causing all sorts of uncomfortable symptoms. Unlike a food allergy, which is an immune reaction and can be life threatening. Although, some symptoms of intolerance and allergy can be similar. LIFE FOR A FOOD INTOLERANT PERSON Don’t get me wrong, a food allergy can be more serious and can’t be cured. I’m grateful that I have no allergies. However, many of you will know how difficult it can be to live with a food intolerance, particularly multiple intolerances. My gut health started to decline in my mid to late teens. I was having some ongoing health issues, but the doctors couldn’t work out what was wrong. Doctors are great, but unfortunately they don’t know much about nutrition. At least they didn’t back then. I hope that has changed now. I developed my first food intolerance after a few years of doctor hopping (bananas). A few more years later gluten was added to my list, followed closely by dairy. Many years after this my gut health, and overall health started to decline rapidly and this is when I struggled with many more foods, normal foods that you shouldn’t be intolerant to. Tomatoes, avocado, onion, garlic, almost all fruit, spinach, nuts, legumes, red meat and what I mentioned before. I was living on rice and anything made from rice, potatoes, sweet potato, carrots, other root vegies, eggs and chicken. - I missed food! It was depressing. Eating out became non-existent. I made excuses as to why I couldn’t attend functions where any sort of food was being served due to fear of being judged for not eating, fear of being a pain in the butt for questioning their ingredients, or fear of feeling sick after eating something I shouldn’t. While the social aspects sucked, my limited diet was not good for my health. I was missing out on so much. So many nutrients that I needed, I wasn’t able to eat. And I couldn’t take supplements, my gut was in such bad shape that these also made me sick. Now I’m a pretty stubborn person. I wasn’t going to live like this. I was 99.9% sure that I could completely recover and eat everything I loved again. I was tested for celiac disease many times and this was always negative. I also received negative allergy tests. I had many other tests as well that came back negative, except iron. So, after eliminating anything serious, I came to the conclusion that it was my gut health. DISEASE BEGINS IN THE GUT “All disease begins in the gut” – this is a quote from ancient Greek physician Hippocrates from around 2500 years ago. He was pretty accurate. Each time we eat or drink something, we are either feeding or fighting disease. Gut health is an essential part of overall health and wellbeing. Our gut microbiome is made up of trillions of microorganisms along with their genetic material living in our intestinal tract. Our microbiome consist of mostly bacteria, but also includes viruses and fungi. There are 10 times more bacterial cells than human cells in your body! A healthy microbiome is essential, as it helps us to break down food, produce energy, supports your immunity, produces anti-inflammatory compounds, keeps the gut wall healthy, and metabolises and creates some vitamins. MICROBIOME AND DISEASE The gut microbiome is essential to human health. It plays a major role in maintaining a healthy immune system (most of which is in our gut), and plays an essential part in the communication that happens between our gut and brain. Studies are showing that our gut microbiome is connected to metabolic disorders such as diabetes and obesity, as well as neuropsychiatric disorders such as autism, depression, anxiety Parkinson’s disease, Alzheimer’s disease and schizophrenia. Often people with these conditions have gut problems to some degree. DYSBIOSIS An unhealthy gut microbiome is called Dysbiosis. Dysbiosis is a disruption to the gut microbiome homeostasis caused by an imbalance in bacteria, changes in their functions or metabolic activities, or a change in their distribution. Dysbiosis can result in a wide range of digestive problems. Dysbiosis can be caused by:
Changes in our microbiome is associated with many diseases including autoimmune diseases, diabetes, depression, anxiety, Autism, IBS and many more. We receive a lot of our gut bacteria from our mothers during birth and breast feeding. It is now recognized the negative impact that C-Sections, formula feeding, over sanitation and early antibiotics are having on gut bacteria diversity in children. GUT-BRAIN CONNECTION There are many causes for poor gut health, and it’s usually multiple causes that result in something like multiple food intolerances. One of the major causes for many of us is chronic stress and anxiety. There is no doubt about the negative effects ongoing stress has on our bodies. But I believe, one of the first places to be affected is the digestive system. I won’t going into the “sciencey” part about this, as you can read that in my previous articles. However, when I finally understood how everything begins in the “non-physical” before manifesting as physical, I finally began to make progress. In other words my thoughts and emotions started this, and because I ignored it and continued on that negative path for so long, I manifested it into physical illness. You only have think about how your gut feels when you’re nervous, or how you feel like you’ve been “kick in the guts” when someone hurts you emotionally. The gut-brain connection is strong. We must learn to feel our emotions, process them, and let them go. Just like the digestive system, the stomach receives and breaks down the food (emotions), you digest and assimilate it, and then what is not needed is flushed away (let go). This is why those who suffer constipation may be having trouble letting go of an event of emotion. Or those suffering from absorption issues in the gut may be have issues absorbing life. Over time, I was able to see my causes and how it progressed. Once I understood, I could heal. Although I’m not 100% to where I want to be, I have made amazing progress. I’ll tell you what though, I appreciate something as simple as a piece of bread with butter on it so much now. I love eating avocados and cheese, and any fruit I want. You don’t realise how much you will miss something until it’s taken away from you. If you want to learn more about the metaphysical causes of disease, I highly recommend Lise Bourbeau’s book.  Most of us have heard about the placebo effect, however less is known about the nocebo effect. The placebo effect shows the positive correlation between our mind-body connection, our body’s ability to heal itself. However, what we are started to understand is that the opposite is also true, it’s called the nocebo effect.
The nocebo effect shows us the negative side of our mind-body connection. Essentially, it’s the connection between negative thought patterns and beliefs which manifest themselves mentally and physically. The nocebo effect is due to psychological or psychosomatic factors which produce detrimental effects to your health, such as a negative prognosis or negative treatment expectations. What is the Mind-Body Connection? We all know that the mind is very powerful, although we probably don’t fully understand just how powerful it is. Science is starting to accept the mind-body connection, and there are already numerous studies about how stress, anxiety and negative thinking can affect your health. However, there’s still a long way before the mind-body connection is fully accepted and no longer termed “woo woo” or “pseudoscience”. One study done shows how the nocebo effect can occur. Researchers compared two different placebos using two groups of people for treating their arm pain. The first group unknowingly received a sugar pill and the second group unknowingly received a fake acupuncture treatment using retractable needles. The results from the fake acupuncture group demonstrated the placebo effect well, with the group reporting less arm pain. However, what was fascinating was how both groups demonstrated the nocebo effect. Both treatments were fake, however both groups reported negative side effects from their treatments. The fake acupuncture group reported pain, swelling and redness after their treatment and the sugar pill group reported feeling sluggish, with some feeling so tired that they couldn’t get out of bed. What is more fascinating about these “side effects” is that the groups experienced what they were TOLD they might experience after treatment. Oh, the power of suggestion! Currently researchers have mostly been focusing on the mind’s ability to heal the body, the placebo effect. All clinical trials randomly assign patients to either a treatment group (with the real drug or treatment), or a placebo group (a fake drug or treatment). The patients do not know which group they are assigned to, and those in the placebo group often show improvement even though their treatment is fake. Simply because they believe they are taking the real drug. However, along with this, people who take the placebo also report side effects such as nausea, pain or headaches. This is due to the warnings they receive. Both groups (placebo and drug group) receive the same information and the same warnings about possible side effects. This causes even the people in the placebo group to experience negative side effects simply because they expected it. This demonstrates the nocebo effect. So how can this apply to ever day life? Do you have constant and ongoing negative thoughts patterns or beliefs such as;
I have read many books on this subject and have learned an important lesson that many people don’t realise at first. It’s not so much the occasional negative thought that will suddenly make you ill, it’s more about something your truly believe. Those self-help books which make people believe that they should never have a negative though are ridiculous. You’re going to have negative thoughts, but you don’t have to believe them. The nocebo effect is as real as the placebo effect, but it’s not something to fear. By being aware of which thoughts you choose to get caught up in, and truly believe, can change your perspective and may even change your health; hopefully for the better!  A few years ago, if you had asked me what my opinion on homeopathy was, I would have said it’s rubbish. How can something that’s diluted until there is nothing physically left do anything? How wrong was I! I didn’t understand how homeopathy worked and what it actually does. It’s now one of my favourite forms of alternative treatment. It complements convention medicine and works well on its own. Homeopathy is an energy medicine. Yes, it’s true that it’s diluted many times until there are literally no particles of the original substance left. But, and it’s a big but (yes, I said big but). However, the energy of the original substance remains and that’s what we want because homeopathy works at an energetic level. Many people will say that homeopathy is just a placebo. I guess in a way it is! It’s a catalyst, it encourages your body’s natural ability to heal itself. Research has shown that the placebo effect is real, and even the nocebo effect, where you can “think” yourself into illness. Many scientific studies have shown that homeopathy doesn’t work. How bias are these studies? And what are they looking at? Many of them are looking for an active ingredient, which they won’t find. So in the results they declare that homeopathy can’t possibly work because it’s impossible to find one single molecule of the active ingredient in the substance! If they took the time to understand homeopathy they would realise that they're wasting their time searching for an active ingredient, it’s not there. It’s not supposed to be there. “Criticisms centred around the vanishingly small number of solute molecules present in a solution after it has been repeatedly diluted are beside the point, since advocates of homeopathic remedies attribute their effects not to molecules present in the water, but to modifications of the water’s structure.” Brian Josephson, Ph.D., a Nobel Prize-winning scientist. A way to “sort of” understand how homeopathy works is to look at the water experiment done by Masaru Emoto, a Japanese author, photographer and researcher. He looked at how consciousness effected the molecular structure of water. Emoto believed that vibrations and energy from thoughts and emotions can affect the structure of water. His experiment consisted of exposing water to a variety of music, pictures and words. He then froze the water and photographed the resulting crystal formations. His results showed that the water exposed to positive words and music formed beautiful crystals, while the water exposed to anything negative formed ugly crystals. Now stop for a moment and think about your own inner critic.  Emoto’s results have be questioned by scientists, while others have gone on to replicate his experiment. His results can be seen here… Masaru Emoto Water Study He has also done a similar experiment with rice. His experiments make a lot of sense, but in the end, you need to look at all of the evidence and decide whether or not you feel that it’s real or not. It is something to ponder over. Our bodies are made up of around 70% water. Another amazing experiment to look at is how sound vibrations can form complex patterns. I might be getting a bit off track here, but this shows again how energy is so much more than what we perceive in everyday life. Check this out…. Resonance Experiment Everything is made up of energy vibrating at a certain frequency (including your body). To me, this experiment gives you a very simplistic look at how physical forms come together. So why should we immediately say that energetic medicines such as homeopathy couldn’t possibly work? Finding good studies on homeopathy is difficult, but they are out there if you know how to look for them. There’s so much we still don’t know, and so much that science cannot show evidence for yet. We need to keep an open mind because science will show some amazing things in the future, things that many people now think are crazy. At least leave your door open a little, it's better to be wrong than never to investigate at all.  Yeah I’m one of those people. I’ll pick up product after product, turn it over, possibly curse at it first, “where are the bloody ingredients?! Oh, there they are! Why do they make it so small?" And read, while everyone swishes past me. Unless it’s a product I buy on a regular basis, I will read the nutritional information before placing it in my trolley (or back on the shelf). This is an important skill to have if you want to eat a healthy diet. But even more important for those who have specific dietary requirements. Many of us think we know how to read food labels; however, it’s a lot more complicated than most realise. For example, picking up a product that has words such as ‘natural’, or ‘no added MSG’, or ‘lite’ are more often than not, completely misleading. They may be legal, but not really the whole truth. So what do we pay attention to? Well firstly, please take those “claims” on label with a grain of salt. Or a grain of sugar if you have a sweet tooth. Be sceptical. Flip the product over and focus on the Nutritional Information Panel and the Ingredient List.  Label reading 101
Misleading Label Claims
Some Alternative Names for Sugar Sucrose, dextrose, fructose, glucose, golden syrup, honey, maple syrup, corn syrup, fruit syrup, monosaccharides, disaccharides, malt, maltose, mannitol, lactose, brown sugar, caster sugar, maple syrup, raw sugar, molasses, syrup, fruit juice concentrate, sorbitol, xylitol and modified carbohydrate. Some High Salt Ingredients Baking powder, celery salt, garlic salt, meat/yeast extract, monosodium glutamate, (MSG), onion salt, rock salt, sea salt, sodium, sodium ascorbate, sodium bicarbonate, sodium nitrate/nitrite, stock cubes, vegetable salt. This is just a short overview of label reading. There is much more to understand that I can’t cover in a short blog post. I will be going into much more detail in my course. But for now, happy label reading 😊  I have a lot of people come to me and state that they are allergic to this food and that food, when in fact they do not have a food allergy, it’s simply a food intolerance. The term 'food allergy' is often misused because many people don’t know the difference between an allergy and an intolerance.
Food allergies are quite serious and usually life-long. Although, some kids grow out of allergies, many will have to live with their food allergy for life, especially if it begins in adulthood. On the other hand, food intolerance may be curable, depending on the cause. I bold that because it’s important. The cause is important. For me, the cause of my multiple food intolerances were due to gut health. I fixed my gut health and I cured my food intolerances, which, at my worst, included gluten (non-celiac), casein, nuts, all fruit, most vegetables (except root vegies), most grains (except rice) and legumes. So what’s the difference between a food allergy and a food intolerance? A food allergy involves the immune system, whereas a food intolerance involves the digestive system (except for sulphite and benzoate reactions). A food intolerance can cause a wide range of symptoms, such as bloating, gas, stomach pain, diarrhoea, irritable bowel syndrome, hives, rashes and headaches. Food intolerances take longer to manifest, and reactions can happen days after ingesting the food. However, food allergies cause a rapid reaction and can sometimes be deadly. Food Allergies – Immune Mediated
Food Intolerance – Non-Immune Mediated
How Do You Diagnose a Food Intolerance? Food intolerance can be difficult to diagnose. Particularly since symptoms often appear 24 to 48 hours after ingesting the offending food. Another factor which makes diagnosing food intolerance difficult is dose dependency. Many people with food intolerance will experience more, or less severe symptoms depending on how much they eat. Food intolerance is often dose dependent. Diagnosis of a food intolerance should be done alongside your doctor and dietician if possible; involving clinical history, responses to testing and treatment, identifying triggers, and the elimination of other conditions that may be causing symptoms. Be aware of unorthodox testing which can be quite misleading. These “tests” for food allergies and intolerance are expensive and have no credible evidence. They can even lead to misleading results and dangerous treatments. Some of these include, Vega testing, kinesiology, allergy elimination, cytotoxic food testing, iridology, pulse testing, hair analysis and IgG food antibody testing. These tests often play on your desperation. I tried a number of these methods when I was very sick and desperate for answers. I wasted A LOT of money! I know from experience that doctors often don’t know much about nutrition (there are some that do). So working with your GP as well as a nutritionist or dietitian is the best course of action.  "There’s no point worrying about something that’s out of your control." This is what someone said to me this morning while I was worrying about something that was out of my control. I’m really good at worrying about things that are out of my control. But this little piece of wisdom made me pay attention. Although I already knew it, I don’t always practice it. Worry is a form of stress, and ongoing stress is bad for your health. Particularly your gut health. For me, worry and stress have been the main cause of my past health problems. I’ve always had a pretty good diet. But you can eat a great diet and still disrupt the balance of your bacteria with chronic stress. This is why I go on and on about a holistic approach to wellness so much. Ongoing stress can change the balance of good and bad bacteria in our gut. The bacteria that affects our immunity, mood and digestion. Chronic stress can lead to changes in the diversity, composition, and abundance of microorganisms in the gut. And when these communities become less diverse, bad bacteria have the opportunity to multiple. These changes can have profound implications on our health if left unchecked, particularly on mental health and immunity. How Does Stress Affect the Gut? When faced with a stressful situation, your “fight or flight” mode kicks in. This sends a bunch or stress hormones throughout the body, mainly adrenaline and cortisol. These hormones increase your heart rate and breathing. However, your digestive system is slowed. All of this is ok for the occasional stressful situation, one where you have time to recover properly and move on. However, chronic stress keeps your body in this state and in constant inflammation, which is not good for many reasons, but we’ll stick to gut bacteria since this is what I’m writing about right now. Animal studies have actually shown how stress changes the composition of gut bacteria. These studies have also shown that stress makes the gut more permeable, which means stuff gets through and into the bloodstream that shouldn’t. This can activate immune and inflammatory responses which triggers more stress hormones to be released. So What Can I Do Man? Reduce stress. You knew I was going to say that didn’t you? Unfortunately, it’s not that easy in the Western world. But only focussing on diet won’t fix everything. It certainly helps and is an essential part of gut health. But, if you suffer from chronic stress, you will probably still have digestive issues. I struggled for many years with this. I did everything right (so I thought). I had a degree in nutrition, I knew what to eat, so why wasn’t my gut recovering? Because my chronic stress was too strong. Although I was making some progress, it wasn’t enough. It wasn’t until I took a holistic approach and focused on my mental and spiritual health as well, that I started to see real results. I recovered from 15 years of non-celiac gluten intolerance, among other food intolerances that are also gone! While I know I still have a long way to go, as I was reminded so elegantly this morning, I have seen results which gives me more motivation to continue. I’ve always been a worrier, not a warrior, I should be a warrior, but I’m a worrier; anyway, I’m getting away from the point. It’s not an easy feat to change my bad habits. But it’s definitely worth the effort for the joy of eating a piece of cheese or a slice of bread after 15 years of missing out!  I recovered from 12 years of gluten intolerance around 6-ish months ago. A common question or comment I got throughout the time I was gluten intolerant and even now after recovering is, “but isn’t gluten bad for you anyway?”
I usually answer that with, “it depends.” I think in the way these people are asking me, they believe gluten is like eating Maccas every day for the rest of your life. I could imagine your life would be pretty short if you did that. When I say, “it depends”, I mean, gluten is bad for certain people, but not in general. If you are Coeliac, allergic, have a health condition, or are just temporarily gluten intolerant like I was, then yes, it’s not good for your body. Unfortunately, many people believe (due to false information) that avoiding gluten even though they don’t have any of the above issues, is better for their health. If you cut gluten out of your diet “just because”, you may be setting yourself up for nutrient deficiencies if you’re not careful. Many gluten free packaged products are actually full of sugar and additives. However, if you choose to focus on increasing your fruit and vegetable intake, this will be much more beneficial. But if you don’t need to cut gluten out, why not increase your fruit and vegetable intake, while switching to whole grains and whole meal bread? Often, many people feel great when beginning a gluten free diet, so immediately blame gluten for their issues. However, it’s usually because all of a sudden, they’re not able to eat a lot of the junk foods previously eaten. It’s not because gluten has been cut out, it’s because the extra sugar, fat and possibly additives has been cut out. Of course, you should see a GP if you're having tummy issues. Make sure you do not have Coeliac disease, an allergy or any other medical condition that requires you to avoid gluten. There are other digestive disorders that may benefit from avoiding gluten, such as Crohn’s disease and colitis. But it may simply be gut health, like it was for me. If you have poor gut health, you may experience all sorts of digestive issues. Depending on how bad it is, you can experience multiple food intolerances. For me, it started with gluten. Gluten-containing grains are harder on the digestive system compared to other grains such as rice. So, it’s no surprise that it causes problems for those with poor gut health. As my gut health got worse, more food intolerances were added to my list. Dairy was next (another difficult to digest protein). Then over time, my health declined more and more and I started to have trouble with vegetables and fruits! This is when I began to pay attention to my gut health. A low FODMAP diet was beneficial for me, but I didn’t want to live like that. For years, I wasn’t making progress. Why wasn’t I getting better!? What I found interesting was that high FODMAP foods are foods that contain high levels of the types of fibre that your good gut bacteria feed on. I couldn’t digest high FODMAP foods, which made me realise that I didn’t have the type of bacteria in my gut that is associated with good health. My gut health was stuffed. After taking what I had learnt from university and researching more into gut health, I was sure the cause for me was stress and anxiety. Stress kills the good guys. But just getting rid of stress wasn’t going to fix my problem, just like focusing on the physical side wasn’t going to fix me. Even though it was initially caused by stress, overtime it had become physical, and I had to tackle both the physical and the mental aspects of it. So, I did. I think that’s one of the major problems when it comes to fixing these sorts of problems. Doctors will only look at the physical, the symptoms. Although this is essential, if you don’t address the “non-physical” as well, you will find that your progress is either very slow, or you’ll get the “one step forward, two steps back thing.” Now I saw a lot of doctors and had a lot of tests done. So I was sure there was nothing seriously wrong going on, and that’s important to do. You must rule out things first. Gluten is not the enemy (for most). If you avoid gluten when you don’t need to, you miss out on a lot of important nutrients, and a lot of yummy cakes! I have been back on gluten for about 6 months now with absolutely no issues. Although my doctor did another coeliac test recently “just to be sure”. It was negative. Gut health is so important. Poor gut health doesn’t just cause food intolerances but is linked to many diseases. For me, gut health is my main focus now, and I will not go back. It’s actually quite simple to maintain your gut health; however, it’s not always easy. Gut Health Tips:
 Photo by Ella Olsson It’s amazing how much research is emerging about gut health lately. Nearly everyday there’s a new study showing the links between the human microbiome and a specific disease or condition. We are heading in the direction of individualised nutritional treatments that shift gut bacteria in a certain direction to improve health. So exciting!
Food has magical powers to change your gut bacteria. Okay, not magical; pretty scientific really, and pretty damn fast if you choose. As fast as a few days with a drastic diet change, for better or, unfortunately, for worse. Foods high in sugar are particularly bad for our gut bacteria. However, eating a lot of processed and packaged foods, and red meat in general, will not support the growth of beneficial bacteria in your gut. Of course, the best diet to support the growth of healthy bacteria is one with A LOT of vegetables. This is where you’ll get that lovely stuff called fibre and resistant starch. These nutrients provide food (prebiotics) for your microbiome; also gas, but that’s ok. Some fruits, legumes, nuts and grains also provide food for your gut bacteria. Some of the best “prebiotic” foods to focus on include:
What is Fibre? Dietary fibre is basically the edible parts of plants that are resistant to digestion and absorption. Fibre partially or completely ferments in the large intestine, providing food for beneficial bacteria. Dietary fibre plays many roles besides supporting gut bacteria, it also,
Food Labels and a Healthy Gut When reading food labels, you want to avoid products that are high in sugar, contain additives and low in fibre. If you’re looking for products to feed your gut bacteria, fibre is the first thing to check. We should consume 25 to 30 grams of fibre per day. Most Australian’s do not get anywhere near this amount. Although it’s always best to get the majority of your nutrients from wholefoods, there’s nothing wrong with choosing a high fibre cereal to support your gut health. However, be very aware of the sugar content as well. First of all, check the ‘Nutritional Information’ panel. Don’t worry too much about the ‘Per serve’ column unless you are sure that this is exactly how much you will serve yourself (often it’s not). The ‘Per 100g’ is where you should look; this column should also be used when comparing products because different products will have different measurements for their serving sizes. Under ‘Carbohydrate’ there will be ‘sugar’. A low sugar product will have 5g or less per 100g. Anything above 10g per 100g is considered a high sugar product. If the product contains fruit, the 'sugar' amount will also include natural sugars that come from fruit. If this is the case, have a look at the ingredients to get an idea of how much “processed sugar” it contains. IBS and Prebiotic Foods People who have medically diagnosed IBS often find high fibre foods aggravate their symptoms. As a result, this information may not apply at the moment. The ‘Monash University low FODMAP diet’ has shown to be an effective treatment for IBS. You should only take on this diet under supervision of a dietitian. It is recommended that this diet is followed for 2 to 6 weeks and then your dietitian will advise you on re-introducing foods slowly. The long-term goal of FODMAP is to return to a normal diet as much as possible. Avoiding “prebiotic foods” long term will impact the growth of certain bacteria in the gut.  A few days ago, I came across a study which linked two specific beneficial bacteria strains to depression. The study found that those who had been diagnosed with depression had consistently low levels of these strains of bacteria. Now I can’t for the life of me find this damn article again, and I have forgotten the names of these two bacteria strains. One started with ‘C’ and one started with ‘D’. Yeah helpful, I know, but I'll tell you what I learnt from what I read. I guess, knowing the names isn’t really important, but understanding how to encourage the growth of these beneficial bacteria is what we really want to know. Further research into the strain that starts with ‘C’ lead me to omega 3. This surprised me. I’ve always associated foods that encourage the grown of good bacteria to be plant based, you know, to provide the little guys with fibre and resistant starch (prebiotics). So, a fatty acid was something different and I had to know more. One of these beneficial bacterial strains was also shown to be a pathway for dopamine, an important neurotransmitter that plays a role in mood by creating positive feelings of reward and increasing motivation. People with depression often show low motivation and a decrease in pleasure; both which are linked with dopamine. I also came across a few other studies which showed that omega 3 fatty acid supplementation significantly increased the diversity of a handful of beneficial bacteria. Including at least one associated with depression. There’s a whole heap of information out there about prebiotic dietary fibre and it’s beneficial effects on our gut microbiome. However, the impact that dietary fats (like omega 3) has on the human microbiome is not covered much, just yet. So far, studies are showing some positive effects using omega 3 supplementation, but that makes me wonder about the effects of a healthy diet? Oily fish, olive oil? One study looked at the effects of supplementing with omega 3 compared to the well-known prebiotic fibre ‘inulin’. Although both resulted in an increase of beneficial bacteria, each supported the grow of different types of bacteria. So, in other words, one isn’t better than the other. But one will give you different results compared to the other. Therefore, eating a wide range of foods is the best method to take. Watch Out for Fad Diets Singling out nutrients (while this may bring on some temporary positive results), will reduce your microbiome diversity. Look at one of the healthiest diets in the world, the Mediterranean diet. They consume such a huge variety of everything, including vegetables, fruits, nuts, fish, bread, wholegrains, olive oil and wine. They have a major focus on plant foods, but their diet is balanced, varied and abundant. Olive oil and oily fish is consumed regularly in the Mediterranean diet, both which are good sources of omega 3. Unfortunately, when we start cutting out food groups, commonly a result of fad diets such as paleo, keto, low carb, fasting diets and gluten free, we deprive ourselves of what our body needs! Variety. You can’t get all of the nutrients you need from only one of two food groups. You need them all in moderation (if possible). I better add that I only included gluten free for those who take on this diet when they don’t need to. If you are gluten intolerant, coeliac or have an allergy, then it’s absolutely necessary to be gluten free. I was gluten intolerant (non-coeliac) for about ten years, it sucked. But now that I have recovered, I LOVE gluten and I am much healthier with it. Pass the bread. That experience taught me about how cutting out an entire food group (even though it was necessary at the time), can actually be detrimental to your health. The Benefits of the Mediterranean Diet The Mediterranean diet is an inspiration to me. It’s not really a diet, but rather a lifestyle that draws its inspiration from southern European countries. They understand moderation and variety. They have an emphasis on plant foods, grains, beans, olive oil, fish and poultry. All which supports a healthy gut. Although they do eat red meat, it’s more of a “treat” food, and served only a few times a month in small amounts. Red meat is not good for our microbiome in large quantities, and the Western diet encourages a lot of red meat, unfortunately. Studies show that those who follow a Mediterranean diet have a lower risk of many diseases, including diabetes, cancer, cardiovascular disease and obesity. However, you may notice that included on the Mediterranean Diet Pyramid (see below), is physical activity and socialisation. So, this is more of a lifestyle than just a diet. There are several studies showing that the Mediterranean diet reduces the risk of depression and is an effective treatment for depressive symptoms. This is most likely due to the amazing gut health benefits (gut-brain connection), as well as the countless other nutritional benefits this style of eating will provide. Stress is another factor that impacts our gut health. I don’t know what the stress levels are like in these counties that follow the Mediterranean diet, but I have a feeling it’s less than we have in Western countries. I’ll save that for another article, or I’ll never shut up. Anywho, if you’re interested in taking up ‘Mediterranean-style eating’, the good news is, it’s not difficult. There is no single definition of a Mediterranean diet, but based on some research I found, here are some loose rules:
Update, 5th January 2021 - Although this isn't the same article I read originally. This article is about the same study which mentions the names of the bacteria.   Our beliefs are one of the most important factors that shape our behaviour. Our beliefs are what impact our thoughts and actions, and we’re often not even aware of how they affect us. Because our beliefs are stored in our subconscious, they are like little automatic programs that control our actions, thoughts and emotions. The majority of our beliefs are formed during childhood and usually come from the adults who had the most influence over us at the time, such as parents, caregivers, teachers and authority figures.
I had a dream recently where a sentence came to me that I couldn’t get out of my head, “You are what you believe and you believe what you are”. Cool, ok. I am what I believe, makes sense really. If I believe I can’t do something then I'll struggle to do it. Or if I believe I have a big nose, then I’ll perceive myself as having a big nose, even if I don't. We’ve all been there. Maybe not the nose thing, I don’t think I have a big nose. Now I’m wondering if I have a big nose. Anyway, it’s the second part that hurt my brain. “You believe what you are”. It seems to contradict the first part. Or at least trap you in an ongoing loop. If I believe what I am, and I am what I believe, so what I believe becomes what I am, yet what I am is what I believe. So how do I change what I believe to become something new if I believe what I am already? At first, I thought, easy, just change what I believe. But this became confusing. If I am what I believe (big nose Nikky), then I’m going to believe what I am (big nose Nikky). Maybe that’s why it’s so difficult to consciously change your beliefs. It’s hard to believe what you can’t see, and easy to believe what you can see. Although this is a very simple example, I’m sure it’s a lot more complicated. And because our beliefs are stored in our subconscious, we're often not aware of them and it’s difficult (but not impossible) to change. Identifying and Changing Beliefs Firstly, how do you become aware of your beliefs when you can’t consciously access them? You could try hypnotism, but you don’t need to. You don’t really need to know the specifics, just look around you, look at your life. Your beliefs are right there in front of you. You are what you believe right? So, look at your life. If there’s something that comes easily to you, a skill, money, anything, you must have a supportive belief here. For example, chocolate comes easily to me. Somewhere in my subconsciousness I must believe that I deserve a lot of chocolate. I like that belief. Ok, be serious now. I guess we're supposed to be looking for the beliefs that affect us in a negative way. What we want to change. I struggle with procrastination when I want to begin writing something new. I’ll often eat chocolate to distract myself, you know, because I deserve chocolate! But somewhere in my subconscious I must have a belief that I’m not good enough to write, or that I suck at writing, or I don’t deserve to succeed. I don’t think that I need to know exactly what the believe is, just the general gist of it. But I’m proving that I am what I believe and I believe what I am because I get stuck in this procrastination loop for weeks before I finally begin a new project. I’m reinforcing this belief. Good one Nikky. So how to change these unwanted beliefs? You may have consciously tried to change certain beliefs and found it nearly impossible. I’m impatient, if I don’t want to believe something anymore then I think I should be able to instantly change that belief, it’s my mind after all. Unfortunately, I learned that it doesn’t work like that. Dammit. Living in the Subconscious Mind During the first seven years of life the brain is in theta waves, the world of the subconscious mind. Before you become “conscious” you live in theta from the ages of 0-7. During this stage, children are more connected to their inner world. They live in a world of imagination and abstract, rational thinking hasn’t developed yet and they believe almost everything they are told. During these initial seven years, everything a child sees, hears and experiences has a long lasting impact, as it’s stored in their subconscious. These subconscious "programs" will go on to form their beliefs, determining a lot of their behaviour and habits as adults. According to Stem Cell Biologist and Author, Dr Bruce Lipton, as adults we spend 95% of our time living in the subconscious mind, basically on auto pilot. The majority of us are so preoccupied with thoughts of the past, daydreaming, or worrying about the future that we allow the subconscious mind to take over. Therefore, our subconscious mind is responsible for almost all of our actions, decisions, behaviours and emotions. The conscious mind is who we really are, your identity, your spirit. It holds you wishes, aspirations and desires. The conscious mind is very creative, working in conjunction with the subconscious mind. This is why you can hold a conversation and still walk or drive your car without thinking about it. You learnt how to walk or drive your car a long time ago, and this was stored in your subconscious so you don’t have to consciously think about it anymore. But there’s a hell of a lot more stored in your subconscious mind that may or may not serve you well, such as habits, fears and beliefs. Teaching the Subconscious Mind The subconscious mind has very little creativity. It’s where habits and patterns are formed, and is much more powerful than the conscious mind. When you learn something complex, the subconscious mind remembers it as a program. Without your subconscious mind you’d have to re-learn how to walk each morning when you got out of bed; and that would suck. So, if my habits and beliefs were learned and stored away during the ages of 0-7 then that’s it, I’m stuffed. I can’t change it now, can I? Actually, I can, it’s just not as simple as it was before the age of seven. The conscious and subconscious minds do not learn in the same way. The conscious mind is very creative and can learn by reading, watching a video or attending a lecture. The subconscious mind is a habit mind. It’s a lot more difficult to change the subconscious mind (a bit like me), it’s resistant to change (a bit like me), but it’s definitely possible. Once you recognise what you want to change, it’s all about repetition. You may read a self help book and your conscious mind will understand it completely, but nothing in your life changes. This is because you only read it once and this is not how the subconscious mind learns. If you repeat the message over and over, or practice the new habit over and over, then eventually the subconscious mind will cotton on. This is why we almost always fall back into old patterns. It’s not easy to stick to a new belief or behaviour long enough for it to take hold. I guess this also works the other way around. Bad habits stick because we keep reinforcing them by repeating them over and over, so the subconscious mind will hang on to that. So, to break it, you need to stop and replace it with something else. I guess I could replace my procrastination habit with not procrastinating, but in my opinion, chocolate can play a part in both habits. So, you really are what you believe and you believe what you are. But now I understand how to jump into that belief loop and create a new belief loop, or just eat some Fruit Loops.  There are limited studies currently available on the Mediterranean diet and its effects on mental health; however, there is some evidence which shows that the nutrients gained from this diet, such as antioxidants, omega 3 fatty acids, fibre and B-vitamins positively effect mood and brain function.
What is missing from many studies is the impact that the Mediterranean lifestyle also has on mental health, which includes diet, lifestyle, social and cultural aspects. Although diet does play a part in treating mental illness, it is not the only aspect which should be considered. Dietary Strategy What a person eats directly affects functioning of the brain, and as a result, a person’s mood. The brain can only function at it optimal levels when a good diet rich in antioxidants, vitamins and minerals is consumed. A poor diet that is high in refined food has been shown in multiple studies to affect brain function and increase symptoms of disorders such as depression. The Mediterranean diet is associated with reducing the risks of many chronic diseases, however there is currently limited research on the affects it has on mental health. Many components of the Mediterranean diet encourage healthy brain function such as omega 3 fatty acids, antioxidants and B vitamins. As well as this, the Mediterranean diet is rich in vitamins, minerals, polyunsaturated fatty acids and antioxidants which have been shown to have a positive impact on mental health. How Diet Affects Mood The gastrointestinal tract is lined with millions of nerve cells, making it more than just a place to digest food, but also a mood regulator. Around 95% of serotonin is produced in the gastrointestinal tract. The production of serotonin and the functioning of the neurons in the gastrointestinal tract are highly influenced by the intestinal microbiome which are directly affected by diet. Studies have shown that traditional diets such as the Mediterranean diet, can lower the risk of depression by 25% to 35% when compared to a Western diet. This is due to the abundance of vegetables, fruits, whole grains and seafood in traditional diets such as the Mediterranean diet, as well as the limited amounts of red meat and dairy consumed. Recently more evidence has shown that there is a link between diet and mental health. Studies have shown that consuming a healthy diet rich in vegetables, fruits, olive oil, nuts, legumes and fish can provide protection against depressive symptoms. However, a diet high in sugar and processed foods is seen to have a negative impact on mental health, particularly depression. The Mediterranean diet provides an abundance of fruits, vegetables, whole grains, nuts, legumes and fish. These foods are rich in antioxidants, fibre and many other nutrients that are positively associated with mental health. The Mediterranean diet provides a much higher proportion of omega 3 fatty acids compare to the high consumption of omega 6 fatty acids seen in a typical Western diet. Research has shown the importance of omega 3 fatty acid in supporting good mental health. The key concepts of the Mediterranean diet and its effect on mental health are due to the diet being rich in a variety of nutrients which are associated with positive mental health effects. The Mediterranean diet is rich in antioxidants, omega 3 fatty acids, and B vitamins which are shown to positively affect mental health and brain function. The Mediterranean Lifestyle The existing theories indicate that the Mediterranean diet and its effects on mental health isn’t just about what food is consumed. It’s also about the lifestyle. The Mediterranean lifestyle is a holistic approach to supporting mental health. Although the diet provides a rich source of nutrients which are shown to positively affect mental health and brain function, the Mediterranean lifestyle also plays an important role. This include the social aspects and physical activity. The benefits of a meal go far beyond the nutritional aspects in the Mediterranean culture. The social benefits of leisure time, cooking, sharing, and eating together in positive company support good mental health which are all depicted in the Mediterranean diet pyramid as essential aspects. Another important component of the Mediterranean lifestyle is leisure time which provides a social aspect beneficial for mental health. More studies need to be done which include a whole lifestyle approach. A lack of social connectiveness can contribute to poor mental health including depression. However positive social connections can reduce the risk of poor mental health. The Mediterranean lifestyle has a very important social aspect which supports overall wellness. The Mediterranean diet pyramid provides a holistic representation of a healthy lifestyle which benefits mental health including not only diet but also the cultural, social and physical aspects of good health. Looking at a single aspect such as diet does provide some benefits, however taking a holistic approach provides more long term positive effects for mental health as well as overall wellbeing. Take home messages:
- References  Who wants to talk about self-love? Not me. Ick, it just sounds so silly. Oh, you’ve got to put yourself first; meditate, light a candle, love your body, love your personality. And this one made me laugh, massage your feet with intention and thank them for getting you around. Thank you feet, for not being stinky.
All jokes aside, I think this whole self-love trend isn’t too helpful. Google the term and you’ll find thousands of articles about what you must do if you are to love yourself. Many of the suggestions don’t resonate with the majority of us. How could they? We're all different. Then you wonder, well if I don’t learn to massage my feet everyday "with intention", then I'm somehow abandoning my needs. Some of the lists of suggestions get quite ridiculous, such as: shower yourself in good vibes. What the heck does that mean? Write yourself a love letter (that’s just weird). Take yourself out on a date. Ummmm, not until I get my love letter first Nikky! This over-the-top self-love movement is not healthy. YOU MUST LOVE YOURSELF! Use positive self talk. I’m awesome, I’m amazing, my body is perfect. Isn’t this just a form of false self-esteem? It’s like that positive thinking movement, no one can be positive all of the time, it’s OK to be in a bad mood sometimes; god it’s normal. No one feels comfortable around those fake positive people, you know them, you can spot them a mile away! It's like their eyes are going to explode at any minute and their anger and sadness will pour out like lava. Being dissatisfied with certain aspects of yourself is what motivates you to make changes that do create a positive boost of self-esteem. You can’t live in a bubble of glitter and unicorns. The world can be unfair and we need to learn how to deal with that in a healthy way. I haven’t met anyone who loves everything about themselves, and if someone believes they do, they’re lying to themselves. And I’m going to take a stab in the dark here; lying to yourself is probably not a form of self-love. Yeah, watch your self-talk. Constant negative self-talk isn’t good for your self-esteem. But then again, that’s something that’s probably been conditioned into you, most likely from childhood and may require outside help. Anyway, sometimes you will be disappointed in yourself. I once cooked this awesome dinner and knocked it off the stove and all over the floor! This was my own stupidity for rushing and daydreaming (which I tend to do a lot), I wasn’t happy with myself then, but I can laugh about it now. It’s human to move between emotions, good and bad. It's impossible to be positive all of the time, and if you try, you’ll exhaust yourself. Or worse, make yourself sick. Just because you don’t like how your legs look today doesn’t mean you have low self-esteem, or that you hate yourself. You can have off days. That’s where chocolate shines. It’s about balance. If you find yourself wallowing in negative feelings about yourself more often than not, this may be a problem and maybe you should seek help. Trust yourself, you'll know. But on the other side of it, you can’t expect to feel positive about yourself all of the time. These new aged self-love concepts are out of reach for the average person, if not everyone. It sets impossible standards that make you feel like some sort of failure for not reaching. How can self-love be self-love? In the way it’s promoted these days, it can’t. So, what about self-acceptance then? Begin to accept the stuff you don’t like about yourself, accept that you don’t like it, you don’t have to love everything. Change it if you want to; or not. If you’re not hurting yourself or anyone else, then do what you feel is best for you. Oh yeah, and accept when you can't accept yourself. I might be wrong, but if you can't be positive all of the time, then surely you can't accept everything all of the time. But if I can't accept that I can't accept everything, then I'm going accept that I've opened a can of worms. Stop trying to LOVE yourself and start trying to ACCEPT yourself. When it comes to the verb form of self-love, I prefer the term self-care. Maybe you like meditating and massaging your feet with intention, so apologies for making a joke out of these. But for many of us these aren’t enjoyable activities (I dislike meditation immensely), and believing you must complete these lists that don’t resonate with who you are, is (in a way) abandoning yourself. Self-care can have endless definitions and everyone will have their own. I think self-care (setting aside the self-esteem part of it), is more about following your own path, or following your heart/intuition. Doing what you ACTUALLY want to do. Not what others tell you you SHOULD do. Maybe listening to your favourite music makes you happy, maybe eating a huge piece of chocolate cake (in moderation, ha ha I have to add that), maybe you like shopping for the sake of shopping, or going fishing (not me). Or maybe you want to sit on the couch and binge watch your favourite show. This is something I’m only just learning and still struggle with. I abandoned myself years ago. I stopped listening to myself. When I had a feeling, or artistic inspiration, or one of my crazy ideas, I’d talk myself out of it. What’s the point really? Life is so serious and we must clean the fridge out instead of wasting time playing Uno or painting birds (on paper, not real birds). After a while I stopped hearing these inspirations! And now I have to relearn how to connect with them again. Self-care is about learning to listen to yourself. Those desires you have when you want to do something but then talk yourself out of it because you think there are more important things to do, like the washing! The washing can wait for a day can’t it? Let’s go to Kmart and waste money on crap we don’t need! Yes, I do that with my 12-year-old on occasion, and its fun. Of course, there will be times when you have to ignore yourself and do something boring, because that’s life. But when you ignore yourself constantly, you lose yourself completely. You almost become a robot. Remember when you were a kid? It wasn’t that long ago, was it? Well maybe. My 12-year-old thinks anyone over twenty is a grandma. Anyway, when you were a kid you had a desire and you acted on it. You did this without a second thought. Sometimes you didn’t get your way, like that second or third piece of chocolate (I’m must stop writing about chocolate), but you’d come up with crazy ideas in your head and you’d create them. For what? Just because. There doesn’t have to be a reason or a reward at the end. Do it just because and you’ll feel good. I know, we can’t always do that as responsible adults, blah blah blah. But you’ve gotta find the time to give yourself a decent amount of self-care each day. I recon after relearning this innate skill we were born with, and after some time, we won't even call it self-care anymore. We'll call it "just livin' man". So now I bid you farewell; it’s time to go to Kmart!  Sunset at my thinking spot - Copyright Nikky May Obtaining perfect health, what does that mean? It’s probably different for each person and I’m not entirely sure what that means for me. But I want it. I have been working towards my idea of perfect health for many years.
I’ve struggled with my health since a teenager. Poor health and chronic digestive conditions crept up on me slowly. It has happened so gradually that it almost seemed normal. I have a feeling that this is the case for many people in today’s Western world. We accept these niggling little issues with our health that may not have an official diagnosis, but over time get worse and often interfere with our quality of life. Everything did start out mild for me; however, at some point everything came crashing down and I was unable to leave the house for six months, or work for four years. I managed to recover from the majority of that experience; however, I'm only about 70% to where I want to be. Things have come to a standstill, almost like 70% health is all I can have. But I won’t accept that, I want 100%. There's something stopping me from reaching perfect health, and I have a feeling it’s more to do with something non-physical, rather than physical. But why is this? In the Western world we often focus on physical treatments for many chronic health issues. While this is a very important part of the recovery process, there is something we often neglect. We’re not just physical beings, we are body, mind and soul; or spirit, however you want to look at it. We now know how the mind can affect the body. Whether that’s in a positive way, or a negative way. When we only look at physical ways to heal our health problems, we fall short. Like I’ve been falling short at 70%. Don’t get me wrong, good health needs a well-balanced diet, exercise, physical treatments and maybe supplements or drugs depending on the issue you’re dealing with. But good health is holistic. I’ve tried supplements, nutrition, conventional medicine, exercise and alternative treatments; and while these have all provided benefits to my health (some more than others), they have all failed to get me to where I want to be. What was I missing, or failing to look at? When you begin to understand the mind-body connection you realise that this is just as important as any physical treatment, when it comes to good health. This includes things such as your attitude, negative thinking, socialising, following your passions, your mood, your beliefs and much more. Now I’m not saying that you should start pushing all negative thoughts aside and become a positive thinker, that’s not going to work. That will only succeed in repressing your thoughts and emotions which leads to more problems. But start noticing ongoing thoughts, attitudes, beliefs, habits etc. to understand how your mind is working. Lucky for me I had someone point this out to me. As they say you can’t see the forest for the trees. Are you a very negative person, do you constantly compete against the clock, causing anxiety? Do you see the positive side as well as the negative? Or do you only dwell on the negative? Do you live in anxiety? Do you push aside your passions because you believe they are a waste of time? Are you isolated, or lonely? These are only a small number of examples which impact your physical and mental health in one way or another. And which I believe have impacted my health, causing my health standstill at 70%. I took care of the physical side, but neglected the non-physical aspects of well being. But what is the source of this struggle? I believe it’s living in your head rather than living through your heart. As kids we lived in the moment, through our hearts. But at some point, this is knocked out of us and we learnt to live in a state of fear. The brain isn’t there to make us happy, it’s there to keep us safe (along with it's other logical and mechanical jobs), it does a good job of that; although sometimes the brain likes to be employee of the month too often. Always living through the brain equals living in a state of fear too often. These fears can be anything that may seem insignificant from the past. Maybe you experienced rejection as a child at some point and this was stored as a memory. Your brain wants to protect you from being rejected again, so this fear might get activated by any type of event that may seem like rejection, but isn’t, and causes anxiety. Similar to this, but more logical, if you were bitten by a dog and developed a fear of dogs. This may be a more reasonable fear compared to anxiety-type fears. Your brain is protecting you from dogs that may appear vicious. However, the rejection fear appears reasonable to your brain. The brain doesn’t differentiate, it’s protecting you, that’s it’s job. But probably not always in your best interest. It could even be detrimental to your well being and relationships if you get caught up in it. When you live in your head, you’re constantly living through these fears. Some are beneficial, and could save your life. However, the majority are pointless fears that cause ongoing anxiety and stress. Such as the rejection example above. Or even something you’ve seen on TV that you have unconsciously taken on as a fear. We are constantly bombarded with fear-based images on TV and don’t realise what this does to our well being. Although I understand that living through my heart is better for health, well being and overall happiness. And using the brain as a tool rather than the CEO of my life is the way to go, how to achieve this is another puzzle I’m yet to solve. There’s a lot of information that you can read with instructions on how to live through your heart; be authentic, buy a colouring in book, watch your thoughts float past like fluffy white clouds, but that just brings up more questions for me. I won’t pretend to have the answers, because I don’t. But I will say that I will keep looking until I find my own answers. I think that’s the only way to go when you want to grow (nice almost-rhyme). Read and learn as much as you can, but other people’s advice and experience won’t substitute for your own personal experience; which will only come from looking within yourself.  You’ve probably heard about the gut-brain connection by now. Although it’s a fairly new area of scientific research, we are learning a lot about the fascinating and exciting influence our second brain (gut) has on so many areas of our health and wellness.
Why is the Gut Referred to as Our Second Brain? Ok I’ll get a little technical here, sorry. Our “second brain” is actually called the enteric nervous system and it regulates the gut. This smart cookie has two thin layers of over 100 million nerve cells that line your gastrointestinal tract. And while it can’t solve maths equations or compose music, the enteric nervous system maintains constant communication with the brain. Your enteric nervous system is also in charge of digestion, from releasing enzymes, to swallowing, controlling blood flow, nutrient absorption and elimination. The enteric nervous system doesn’t appear to be capable of thought in the way we are familiar with. However, it communicates constantly with the brain, back and forth with astounding results. Although there is a communication happening both ways, around 90% of communication is travelling from the gut to the brain via the vagus nerve and only 10% moves in the other direction. The enteric nervous system appears to trigger emotions. For decades, scientists believed that anxiety and depression were contributing to gut disorders such as constipation, diarrhea and irritable bowel syndrome; however recent studies show that it may actually be the other way around. Research is showing amazing evidence that irritation in the gut is triggering signals to be sent to the brain that cause mood changes. This shows the relationship between the high percentage of those with gut problems and depression and anxiety. Our gut also produces the majority of our serotonin. Serotonin is a well-known brain neurotransmitter and 90% is produced in the gut. Altered levels of gut serotonin have been linked to diseases such as cardiovascular disease, osteoporosis and irritable bowel syndrome. What Can We Do to Maintain a Healthy Gut-Brain Connection? Bacteria! Oh the lovely human gut microbiome. Unfortunately, modern life is destroying our gut microbiome. High consumption of processed foods, high meat and low plant food diets, stress, antibiotics and hyper-cleanliness are some of the most common factors in modern life that are negatively affecting our gut bacteria. The gut microbiome is essential to human health. It plays a major role in maintaining a healthy immune system (most of which is in our gut), and plays an essential part in the communication that happens between our gut and brain. Studies are showing that our gut microbiome is connected to metabolic disorders such as diabetes and obesity, as well as neuropsychiatric disorders such as autism, depression, anxiety, Parkinson’s disease, Alzheimer’s disease and schizophrenia. Often people with these conditions have gut problems to some degree. We are starting to discover how important gut health is and how it may play a part in numerous conditions ranging from mild to serious disease. A healthy gut may just be one of the most important aspects to wellness, yet probably requires more than just a good diet. Considering there is communication going both ways (to and from the brain), thoughts may also have an impact on gut health. In fact, we already know that chronic stress kills our good bacteria and allows the bad guys to grow. However, considering that 90% of communication is the other way (from the gut to the brain), it may be that the gut has more of an influence over our moods than the brain does. But the brain does send its own communication to the gut and has its own influence. It’s the chicken and the egg, what came first? Was it the irritated gut that told the brain to become stressed or depressed? Or was it the brain that told the gut it was stressed, resulting in the gut responding in a negative way? At the moment many treatments for conditions such as stress, anxiety and depression focus solely on the brain. Health professionals need to start looking at gut health more and make it a major aspect of treatment for these and possibly other conditions. This smart cookie (who probably likes cookies), has much more of an impact on our health and wellness than we have been giving it credit for.  Photo by Matthew Bennett Now that title sounds a little depressing, but recently I came across a book called “The Top Five Regrets of Dying” by Bronnie Ware. I enjoy talking to the older generation, they always have some wisdom to share. But Bonnie had an experience with dying patients that had a massive impact on her life.
Bronnie spent many years in unfulfilling jobs, like many of us, but eventually found herself working in palliative care. During her time in this work she spent many hours with people at the end of their life. What they shared with her about their regrets completely changed her life. While talking with her patients, Bronnie began to see common patterns from the information she was given. The life stories from each patient were very different, but common themes began to emerge about their regrets. Initially Bronnie recorded these regrets in her blog. However it gained so much popularity that she wrote her book, “The Top Five Regrets of Dying”. Not all of her patients had regrets, however the ones who did affected Bronnie's life profoundly. She used this information to make hard decisions that changed her life, leading her to become a mum for the first time at 45, relocate back to where she grew up and achieve her dream of becoming a musician by releasing 2 albums. Bronnie’s experience with her patients isn't meant to be depressing, but instead, inspiring. Her work in palliative care must have been extremely difficult, however she gained a lot of wisdom from her patients which she put into practice in her own life. The most common theme among her dying patients was regretting not living authentically, and Bronnie decided that she wouldn't have that regret at the end of her life. Here are the top five regrets of the dying: 1. I wish I had lived life true to myself and not how others expected me to live. This was by far the most common regret. So many of Bronnie’s patients looked back and realised that they didn’t fulfill even half of their dreams and goals. And they realised it was due to their own choices. While Bronnie said each patient found peace at the end of their life, they wished that they could go back and cross everything off their bucket list. Don’t live for other people's dreams and expectations while yours are forgotten. 2. I wish I didn’t work so much. This was a very common regret amongst the male patients Bronnie nursed. Due to the older generation, the men were often the main breadwinners so it was less common among the female patients. Her male patients deeply regretted spending the majority of their lives stuck on the treadmill of work existence. They felt bad about missing out on seeing their children grow up, and missing out on building a proper connection with their partners. At the end of your life you won’t care about how much money you made, or how many cars you own. You will remember the people, connections, memories and experiences you had. Working to survive is something we all have to do, but becoming a workaholic makes you forget about, or miss out the relationships that are right in front of you. 3. I wish I had expressed my feelings more. The third most common regret was that many of Bronnie’s patients wished that they had the courage to express their feelings more. Many repressed their feelings and held them back just to keep the peace with others. Some became bitter and resentful. Bottled up feelings can lead to mental and physical illness, which some patients believed they developed as a result. 4. I wish I had stayed in touch. Many of Bronnie’s patients regretted losing contact with friends and family. They wished they hadn’t taken relationships for granted and missed their companionship. Many had gotten so caught up in their lives that they forgot to nurture their relationships. They regretted not giving their relationships the time that they needed. 5. I wish I had let myself be happy. Many of Bronnie’s patients didn’t realised happiness was a choice until the end of their life. They were stuck in old patterns and habits, and continued to live in their comfort zone. This overflowed into their lives and emotions. They regretted having a fear of change and pretending to be someone they're not. They longed to bring silliness and laughter back into their lives. I think the main take away from Bronnie’s patients is the live authentically, or live true to yourself. Forget what the world says about having to work hard, achieve this and that, buy more and more, act this way because that’s what’s expected. Don’t neglect the people in your life who care about you, otherwise they won’t stick around. Express your feelings in a healthy way, especially males, it’s ok. Don’t forget about the real life experiences, the laughter, your own goals and dreams, and the simple pleasures of life; because that’s what’s important. |
