Elizabeth Pattalis Nutritionist

SUSTAINABLE WEIGHT LOSS & INTUITIVE EATING NUTRITIONIST

The Best Way To Detox – A Nutritionists Approach

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Needing to detox is a thing!
 
Sometimes people can have negative connotations with the idea of a detox diet.
 
But it’s not all nonsense. Studies have revealed that exposure to and accumulation of toxins play a significant role in cardiovascular disease, type 2 diabetes, and obesity. In addition one’s dietary intake and environmental influences may have large bearing on the incidence of chronic disease. Therefore it would make sense that a protocol to reduce toxins whilst using food and supplements are used to enhance detoxification in the body (1).
 
However, just like other systems in the body, it sometimes needs some extra love and care.
 
Factors like genetics, chronic stress, unhealthy habits, certain health conditions physical inactivity and a diet high in refined sugars or processed foods contribute to increased production of toxins within the body and a poorer clearance of toxins.
 
Toxins come from everywhere. The body produces them like lactic acid and wastes are made by gut microbes. There are the toxins we ingest such as medication, pesticides, mercury in fish, alcohol or air pollution. Regardless, whatever the toxin, it needs to be processed or a person will get sick.
 
A poor detox program is one that is difficult to implement, low calories, few nutrients and teaches a person nothing. But they are not all like that.

What is a good detox program?

  • It recommends removing highly processed foods and foods which are more likely to cause negative reactions in the body such as dairy, gluten and red meat.
  • It encourages eating foods that help the organs involved in detoxification such as broccoli and cabbage for the liver, or fibre foods for the bowels.
  • It will help reduce the likelihood of a leaky gut and improve the gut microbiome.
  • It will further encourage the eating of foods that are high in antioxidants. This helps reduce oxidative stress and inflammation.
  • It may recommend specific nutrients known to boost liver or kidney function.
  • It will go beyond diet and address lifestyle. Lifestyle choices can support detoxification, the most obvious being exercise or they can hinder it such as poor sleep habits.
  • It will teach the person how to avoid and minimise toxins. For example, in reducing your toxic exposure you would want to be avoiding Teflon nonstick pans and instead opt for stainless steel or glass.

A good program isn’t a program that is focused on deprivation, it is about adding to your health in conjunction with educating.

Elizabeth’s 6-week detox program involves all of the above. It identifies the foods to avoid, and the foods to eat more of. It is simple but effective in enhancing detoxification within the body. It is a health reset.
Best of all, unlike other detox diets, this kind of cleanse won’t drain your energy levels or leave you feeling worn down. Instead, it offers a boost of energy and vitality, restored motivation and an overall improvement in wellbeing.
 
This program is for the person interested in health care, not a quick fix ‘depriving diet’, for an overnight change in body weight.
 
Get access to this online 6-week detox program today.
 
This is the ultimate health reset, it’s your body’s vacation time to restore. It is 6 weeks – enough time to create new healthy habits and give your body the care it needs for increased vitality.
Online Detox
 

Why Detox – And How To Do It

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why detox - beetroot

Research over the last several decades indicates that the pathology of almost all age-related or chronic diseases is caused by multifactorial elements such as diet, exposure to environmental agents (toxins), and genetic risks. The data suggests that nutrition, as well as lifestyle changes, can modify the pathologies of chronic diseases including those associated with toxic build-up (1).

Toxins come from everywhere – air pollution, plastic packaging, canned goods, pesticides, in our food supply such as mercury in fish, cosmetics, medications, toys, flame retardants, and the list goes on. Some people would argue that levels of individual toxins found in our food and environment are not significant enough to cause harm. Evidence is suggesting otherwise, low doses of toxicity are a concern as are compounded effects of multiple exposures which is the greatest concern.

Toxins like to be stored in fat cells. A person who is overweight potentially will carry high loads of toxins. The body in an attempt to rid of them becomes depleted in antioxidants and this is a contribution to inflammatory states (cardiovascular disease, IBS, arthritic conditions, mental health disorders, etc).

The toxins disrupt the bodies endocrine function i.e. hormone function. They can mimic naturally occurring hormones in the body like estrogen’s, androgens and thyroid hormones. The body ultimately suffers from altered metabolism and hormone imbalances (2).

It isn’t just the liver and kidneys that assist in detoxification. The gut is a major player as well. It is estimated about 25% of detoxification processes are within the gut. A lot of the toxins that enter the body comes from food and if a person has a “leaky gut”, ” these toxins aren’t being detoxified in the gut. Instead, they are entering the body’s bloodstream and potentially produce unwanted symptoms.

Furthermore, if a person has too many of the undesirable microbes in the gut, they will also produce more toxins. Healing the gut, therefore is important, maintaining the integrity of the gut lining and ensuring there is the right balance of good and bad gut bacteria.

If wastes build up in the body, a person gets sick. Toxicity is linked to almost every disease thus it is imperative detoxification is working well.

The key to detox can be summarised into three areas:

  1. Enhance the body’s capacity to detoxify.
  2. Get rid of the wastes effectively
  3. Reduce exposure to toxins.

In enhancing the body’s detox capacity, nutritional intervention has been shown to result in demonstrable improvements in health by lowering the toxicant burden of people (3).

Following some guidelines, a person can improve their bodies detoxification capabilities to help eliminate toxins, wastes and reduce inflammation.

Fantastic foods for detoxification include:

  • Brussel sprouts: Brussel sprouts contain good fibre to promote elimination and they boost liver detoxification increasing enzyme activity (4).
  • Beetroot: Beetroot contains an array for vitamins and minerals for enhanced detoxification. It boosts the key enzyme in the liver and reduces cell damage (5)
  • Chia seeds: Chia seeds are loaded in fibre allowing wastes to be excreted from the body easier. They also are high in antioxidants helping protect the liver.
  • Nuts: Nuts are a nutritionally dense food with an array of nutrients. Particularly rich in antioxidants and fibre they help fight free radicals and keep you regular (6)
  • Green tea: Green tea has numerous demonstrated health effects, including antioxidant functions and enhancement of the detoxification liver enzymes (7)

Eating in a way that supports your body’s detoxification pathways every day is the best way to ensure optimal health. However, no one is perfect all the time. Modern-day life also makes it difficult, toxins cannot be avoided completely. Genetics is another issue. If a person has gene variations in the ones relating to detoxification, they need to be more careful than others.

If you feel you need extra detox support check out Elizabeth’s Detox 6 Week Program,

it is your health reset, the foundation to better health. 

Alternatively, if you’d like to read more on detoxification read the post here. on the signs of poor liver detoxification. 

7 Signs You Need To Detox

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Do you consider yourself healthy but experience moodiness, dull skin, constant tiredness, brain fog, body pains, bloating and/or maybe headaches? These types of ailments are common enough and considered ‘normal’ even, so we don’t tend to make a trip to the doctor about it. An all too often remark is ‘it’s called getting old’. But it can have nothing to do with age.
 
The good news is you don’t have to live with it. Wouldn’t it be better to be vibrant and have clarity of mind?
They all may be symptoms of too many toxins in your body. Let’s dig deeper into some of the signs and symptoms of a body that is experiencing too many toxins.

 

Stubborn body fat.

Plastics contain what are called xenoestrogens. These mimic real estrogens and unfortunately, this means fat for the body as we can start to have ‘estrogen dominance’. The detoxification pathways excrete our hormones but if the body is overworked or not functioning optimally (poor diet, alcohol, genes, stress, medication, etc), then we may end up with a build-up of estrogen and a build-up of toxins. Another key point to remember is that toxins love fat. The toxins prefer to accumulate in the fat cells rather than the bloodstream. Therefore it only makes sense the body may hang onto your excess fat because to lose it, would mean the toxins then get released into the body. It serves as a protective mechanism as well.

Fatigue and lack of focus.

If you can’t get out of bed in the morning and feeling ‘foggy’ this is a classic symptom of toxicity. Your body is exhausted from the toxic overload, probably in body and also in mind.

Toxins increase inflammation and our brains get inflamed too, “leaky brain syndrome”. In addition to brain fog, lack of concentration it can impact our moods. Sometimes conditions such as depression and anxiety are due to brain inflammation.

You smell.

A nutritionist will always ask what is going on in the mouth. Bad breath and unusual patterns on the tongue can be strong indicators of toxic overload. Undesirable bacteria in the gut produce toxins and gas. The gas has to go somewhere, that may be in the form of bad breath. It’s worth remember kidneys are one of the organs that participate in detoxification. If the kidneys aren’t working well enough the breathe may smell like sulfur or you may smell an ammonia scent in your sweat or urine. 

Constipation.

The bowels get rid of a lot of toxins every day of our lives. When we’re constipated, we’re storing up all those toxins, allowing them to negatively affect our bodies. Bowel movements should be happening every day, any less and you’re building up toxins and may have further gut issues as well such as bloating, and wind.

Muscle aches and pains.

If you are constantly sore, stiff, and achy for no real reason, it’s a big red flag for inflammation. The toxins in your life are working away at your muscles and joints. Headaches can present themselves as well.

Skin reactions.

The skin plays a role in detoxification. It is one of the ways toxins can leave the body by sweat. Acne, rashes, and other skin problems may signal a toxic overload.

Your Hormones Are Out Of Whack.

Hormones are made in the body and they are also eliminated by the body. PMS, heavy periods, hot flushes, migraines, anxiety, blood sugar problems, stomach fat, and infertility, are all conditions associated with hormone imbalance issues. When we have a hormonal issue we need to ask ourselves why? If your detoxifications pathways aren’t working as well as they should for whatever reason your hormones aren’t going to play nice.
Maintaining a clean diet isn’t always enough. Toxic overload can happen to us all and is.
 
Detoxification can be a simple process. If you answered yes to any of these points you need to up your detox game. Instead of doing some crash detox, try a detox that is more sustainable and make your lifestyle cleansing.
 
For some detoxification tips on what food to eat please check out this post here.
 

Seed Cycling To Rebalance Your Hormones

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Seed Cycling

If you have an irregular cycle, this is where seed cycling can be particularly helpful. Seed cycling is a method to create hormonal balance for a woman. It works using the nutrients found in seeds – boosting estrogen in the first phase and then boosting progesterone in the second phase.

How To Do Seed Cycling

  • The Follicular Phase – Days 1  to 14 (day 1 is the first day of your period) – Consume the following:
    • 1 tablespoon ground flaxseeds
    •  1 tablespoon ground pumpkin seeds
    • fish oil (optional, but recommended – Vegans can use an algae omega 3 oil as a replacement)
  • The Luteal Phase – Days 15 to 28, (day 15 is the day after ovulation) – Consume the following:
    • 1 tablespoon ground sesame seeds
    • 1 tablespoon ground sunflower seeds
    • evening primrose oil (optional, but recommended) 

The seeds in the follicular stage support estrogen production and the seeds in the luteal supports progesterone production.

Ideally, it is best to ground the seeds daily, this optimises freshness. Seeds can go rancid easily. The seeds should be kept in the fridge or if you want to ground a larger amount, freeze the grounded seeds and take out daily.

You can consume the seeds how you like, for some suggestions – add them to your breakfast oats, yogurt or smoothies. Do not heat them up, although you can sprinkle them on hot foods.

Note – sometimes women worry about phytoestrogens found in seeds, fearing it will make estrogen dominance worse. It is important to remember not all estrogen is equal. Estradiol is the type that tends to be higher in an ‘estrogen dominant’ person. Seed rotation helps suppress estradiol production, and it also helps the metabolism of estradiol in the right direction, generating a higher ratio of the healthier metabolite 2-hydroxy-estrone versus the more harmful 16-hydroxy-estrone. The more harmful 16-hydroxy-estrone is linked to cancers such as breast cancer (1). Also, being estrogen dominant is about having too much estrogen in comparison to progesterone. The seed cycling will promote better progesterone levels (For testing on the types of estrogen – See DUTCH).

The Moon and Your Cycle

Our bodies have a natural rhythm. We have a 24-hour circadian rhythm and we have a monthly one. Before artificial light, our bodies very much were in tune with the moon. One lunar cycle is about 28 days which is close to the length of a menstrual cycle. We are supposed to be most fertile during the full moon and the least fertile during the new moon. Seed cycling embodies this natural rhythm. Therefore the follicular phase should begin on a new moon and the luteal phase begins on the full moon. It is okay if you are not in sync. But it is useful to know if you are trying to get your cycle back. If you don’t know where you are in your cycle, start this on the new moon.

How You Can Benefit From Seed Cycling

Seed cycling can help relieve PMS, improve libido, thyroid issues, increase fertility, acne, ease pain from conditions like ovarian cysts, endometriosis, and PCOS, and regulate irregular cycles. 

  • High estrogen can be the cause of mood swings, heavy periods, hair loss, weight gain, fibroids, breast tenderness, endometriosis, breast and ovarian cysts, and even breast and ovarian cancer.
  • Low progesterone levels can be associated with infertility, miscarriages, anxiety, not being able to fall or stay asleep and mid-cycle spotting.

Remember it isn’t a quick fix, it can take 3 to 4 months before your cycle becomes regular. However, you may notice the benefits quicker.

If you would like more information on how to balance hormones you can book online for a consultation or contact Elizabeth directly.

Men’s Hormone Health Ultimate Guide

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Did you know that testosterone starts to decline 1-2% yearly from about 30 years of age? 

Poor dietary choices, bad lifestyle choices, exposures, lack of exercise and increased stress is resulting in men in their 20s and 30s seeing this process sped up. 

Male factor infertility is 30% of the cause between couples. Yes, that is right, it isn’t all just the women. If you’re looking to conceive both partners need to be considering preconception care at least 3 months out for improved pregnancy outcomes.

Why at least 3 months out? Sperm takes approximately 74 days to mature. 

Where are androgens made in men?

  • more than 95% of testosterone is made in the testicles
  • 80% of DHEA is made in the adrenals
  • 20% of DHEA is made in the testicles
  • 100% of DHEAS is made in the adrenals

What are some of the symptoms of an imbalance of men’s hormones?

  • fatigue
  • weight gain
  • low motivation
  • low mood
  • sexual dysfunction
  • loss of muscle strength 
  • enlarged prostate
  • fertility issues

What does Testosterone do?

  • improves energy, mood, and motivation
  • increases body mass, muscle strength and is important in bone health
  • important for a healthy sex drive and sperm formation

Why does Testosterone decrease?

  • age
  • increased aromatisation to estrogen – testosterone converts to estrogen with an enzyme called aromatase. Aromatase likes to hang out in fat tissue. Therefore the more fat you have, the more estrogen you have. It’s a bit of a cycle because this leads to more fat gain. Aromatisation also increases with increased insulin and stress.
  • zinc deficiency
  • vitamin D deficiency
  • low cholesterol levels
  • elevated SBHG
  • diabetes
  • hypothyroid
  • environmental toxins eg BPA
  • opioid pain medications
  • alcohol
  • EMFs
  • heat in the testicle area
  • steroid use (performance and corticosteroids)

What causes increased Testosterone?

  • increased growth hormone levels
  • resistance training/HIIT
  • low levels of SHBG

What is 5a-Reductase and DHT?

These are enzymes found in the reproductive tract, gonads, skin and nervous system. They convert testosterone into dihydrotestosterone (DHT). DHT is more potent than testosterone., 2-5 times stronger. If testosterone goes down this pathway at an increased rate, the side effects can be acne, hair loss on the head, prostate problems and anger. It is more optimal the hormones go done the 5b-reductase pathway which is less androgenic (The DUTCH test assesses which pathway the body is preferring).

What does Estrogen do?

Estrogen in men is mostly made via aromatisation as mentioned earlier. Increases levels can be seen with excess insulin, excess fat, increased stress and alcohol.

Symptoms of high estrogen include:

  • low mood
  • low libido
  • fatigue
  • breast development
  • erectile dysfunction
  • weight gain

Treatment and Management Strategies

If you think you have an imbalance, always address the cause. Test to determine exactly what is going on for you. Low androgens may be improved with strategies using resistance training, intermittent fasting, zinc and/or maca powder. It is also important to reduce aromatisaion.  With both high androgens and high estrogen remember the liver detoxifies hormones out of the body. Therefore it is important with any hormonal condition to ensure your liver pathways are working optimally. Always eliminate and reduce your exposure to environmental toxins. 

If you’d like help getting your hormones into balance book in for a consult and DUTCH test. Don’t guess, know :)

Effects Of Chemicals On Human Health

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Chemicals and toxins in our environment, also known as endocrine disruptors, contribute to poor health. 

Too often people dismiss it and I can understand why. I’m guilty of it too, you don’t see the immediate impact it has on your health, therefore, you don’t worry about. That and you may think, why is it a problem now whereas years ago not so?

I’ll tell you why. We live in a much more toxic world than we did before. We are also more nutrient deficient and stressed which impacts the way we detoxify chemicals. By reducing your toxic load you can improve your weight loss efforts, liver function, aches, digestion, mood and more. On top of that you’re helping minimise lifestyle related diseases.

Where are these endocrine disruptors found? 

  • plastic bottles
  • plastic storage containers
  • tinned food (the lining is BPA)
  • receipts 
  • plastic wrap
  • plastic toys
  • cosmetics and skin care
  • nonstick cookware
  • coatings on furniture and carpet
  • and more 

They include:

  • bisphenol A/F/BPA
  • dioxins
  • pesticides and herbicides (glyphosates)
  • phylates
  • heavy metals (lead, mercury, arsenic)

The impact these chemicals can have on our health varies. It can contribute to obesity, diabetes, infertility issues (PCOS, endometriosis, early puberty, poor both outcomes, reduced sperm quality), hormone-sensitive cancers in females, thyroid conditions, neurodevelopment, anxiety, depression chronic fatigue, and epigenetic changes. 

Certain groups that are more susceptible to these chemicals are children and women. Children have undeveloped detox pathways and also an underdeveloped blood-brain barrier. Women can be more susceptible depending on their stage in life, eg pregnancy.  Women are also the highest consumers of personal care products. Plus women have a higher fat to muscle ratio. Toxins love fat and get stored here. On a side note to my weight loss clients, if you are losing lots of fat, you’re body will need help to detoxify all the chemicals being released by the excess fat being burnt. This is why you may feel lousy if you lose fat quickly, all your toxins are being released into your bloodstream!

Now I know we can’t all avoid endocrine disruptors completely. But we can reduce our exposure. Reducing it by a little still makes a difference! I’ll also add here, I often see clients with health conditions not getting the results that are really hoping for even though they feel they are doing things right. But, they don’t make changes in this area. If you are spending lots of money trying to improve your health, whatever the condition, don’t underestimate what chemicals may be doing to your health. We need to get down to basics sometimes before we spend endless money and time on other approaches such as medication, supplements, other natural therapies, and surgery. 

So what can you do to reduce your toxic load?

  • invest in quality cookware (avoid non-stick, aluminum, copper)
  • buy organic where possible. Eating an organic diet for just one week has been shown to reduce pesticide exposure in adults by 90% (1). 
  • avoid plastic as much as you can. BPA free is no better (avoid codes 3, 6 and 7)
  • avoid heating food in plastic in the microwave
  • reduce the number of personal care products you use or choose organic and chemical free cosmetics. Go make up free :)
  • drink filtered water. Tap water contains lead, copper, and fluoride. When buying water in plastic bottles, don’t reuse the bottle and don’t let the bottle sit in a warm place such as the car. It leaches chemicals when warm. 

Lastly, support your body’s detoxification pathways. There are certain supplements that may help such as vitamin C, curcumin, NAC and also certain foods particularly useful including globe artichoke, brussel sprouts, and broccoli. 

If you are feeling ‘toxic’ and this is one area of your health you know you could do better with, please contact me for a consultation. Tests can be done to pinpoint if you’re liver is functioning at optimal and the level of toxicity that may be present. Or please check out my online detox foundation program.

 

Signs You Need A Detox

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Our body has 5 major organs of detoxification to remove any harmful chemicals and pollutants from our system these are the skin, lungs, kidneys, colon, and liver. In an ideal world, these organs would function optimally, however, too often these organs are becoming overburdened by poor lifestyle choices, environmental pollutants, medications or genetic weaknesses. The result is a weakened digestive and detox function which then leads to wastes finding their way into fat cells and brain tissue

Factors that may indicate the need for a detoxification program include:

  • Pharmaceutical medications.
  • Poor dietary choices (e.g., high sugar diets, junk food)
  • Slow gut transit time and motility (low fibre, highly processed diets)
  • Xenobiotics (insecticides, herbicides, drugs, solvents, and metals)
  • Lifestyle choices (alcohol, smoking, recreational drugs)
  • Mechanical problems (spinal alignment, nasal or intestinal obstruction)
  • Psychosocial factors (stress and trauma)

The purpose of a detox is to ease the stress of the body’s organs and aid the removal of toxins, think of it as a holiday for your organs, a time to recharge and come back stronger and more energised.

 Signs and symptoms of too much toxicity in the body:

  • Brain fog
  • Fatigue unrelieved by sleep
  • Headaches
  • Muscle aching and weakness
  • Nerve pain or numbness
  • Recurrent infections
  • Poor short-term memory and concentration
  • Sensitivity to environmental chemicals, odors and foods
  • Bloating
  • Fluid retention
  • Anxiety and/or mood swings
  • Increased belly fat or visceral fat
  • Cravings and/or sugar issues
  • Acne
  • Insomnia – especially between 2 and 4 am

What you can do:

  • Eat your veggies: Broccoli, cabbage, cauliflower, and brussels sprouts contain sulfur, which helps reduce estrogen dominance and support both phases I and phase II of the liver detoxification process. You also need their fiber to move all the toxins along in your colon.
  • Exercise: Daily exercise has numerous health benefits including lowering blood sugar levels, weight loss, bone health, balance hormones and has positive mood effects. Exercise also encourages oxygen to our cells and helps to remove toxins from our cells. It stimulates the lymphatic system to aid in the removal of wastes. By sweating toxins out through your skin, they also bypass the need to be detoxed by the liver and you reduce the workload of the liver.
  • Sleep: Getting a good night’s sleep is essential for our general health and wellbeing. This is the time that our body can repair and heal. Aim for 8 hours of sleep per night. Quality is also important. Ensure you practice good sleep hygiene practices such as sleeping in a dark room without any electronics in the room.

Following these simple tips will ease the toxic burden on your body’s natural detoxification organs. Take care of all of these and more in my  online 4-week detoxification.  To find out more and to sign up click here. However, once you’ve done the program you’ll be able to go back to it any time you need a tune-up!

Relieving Constipation

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Relieving Constipation

It is a horrible feeling when you’re bloated, heavy and uncomfortable. Constipation is a major issue which affects many. Whilst, not a topic people want to talk about, it is an important one. 

Constipation is one of our body’s red flags, telling us something is out of balance. To improve your health in the long term it is important to address the underlying cause. 

What is Constipation?

– Infrequent bowel motions, e.g. fewer than every 3 days
– Lumpy or hard stools
– The sensation of incomplete emptying of bowels
– Straining and painful defecation
– Bloating feeling 

Regular bowel movements are important to ensure we’re removing toxins, waste and excess hormones from our body. When we don’t do this,  then all of these substances are reabsorbed back into your bloodstream. They then recirculate around your body causing toxicity and inflammation throughout the body.

Possible underlying causes of constipation:

– Dehydration
– Overgrowth of bad bacteria e.g. Candida, SIBO
– Food Intolerances- Poor diet eg low fibre intake
– Stress, depression, and anxiety
–  Sedentary lifestyle 
– Certain medications such as codeine painkillers

Relieving Constipation Tips:

– Drink more water! I know this sounds very obvious but people still forget the importance of water. The general guidelines are about 33mL/kg of body weight. So, for example, if you weigh 60kg, your water intake should be approximately 2L/day. If you are active you may need to increase this number.

– Exercise. Physical activity helps to encourage peristalsis of the bowels to get things moving.

– Bitters.  Consuming bitter foods such as rocket, endive, lemon, and dandelion, help stimulate our digestion.

–  Get your fibre right. I recommend about 30 grams per day. Studies show that most of us only eat around half the dietary fibre required for normal bowel habits. Try counting your fibre intake for the day, you may be surprised to realise you’re one of those people. 

–  Have 1tsp of apple cider vinegar with water 30mins before meals to help stimulate digestion. 

– Chew. Sit down and really chew your food – digestion starts in the mouth – again, very important.

– Minimise stress. Find activities that calm your body and mind such as yoga, meditation, colouring, and walking. 

– Allow time for bowel movements.  Give yourself time.  Rushing and straining hard increases the pressure in the blood vessels around your anus which can lead to hemorrhoids.

The key to long-term relief from constipation is to identify the root cause of the constipation. Some investigative tests I may recommend include:

– Extensive Thyroid Profile
– Comprehensive Stool Analysis
– Food Intolerance Test

For more information, contact me directly or get started on your health by booking online!

Nutrition, Methylation and your Genes

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Methylation is a vital biochemical process that happens in every cell and every organ of our body. It is the passing of a chemical fragment called a methyl group (a carbon atom linked to three hydrogens) from one molecule to another.

Some of the functions methylation are involved in include:

  • energy production
  • inflammatory control and other immune functions, including autoimmunity
  • detoxification, including removing toxins and the production of glutathione (the body’s main antioxidant)
  • neurotransmitter synthesis
  • hormone metabolism
  • histamine clearance
  • cardiovascular processes, including reducing homocysteine
  • nerve health such as myelination of peripheral nerves
  • cell division, DNA and RNA synthesis
  • aging and longevity 
  • plus more

The enzymes that the methylation cycle is mediated by include methyltetrahydrofolate reductase (MTHFR), catechol-O-methyltransferase (COMT), and cystathionine beta-synthase (CBS). Each person’s genetic fingerprint in the form of single nucleotide polymorphisms (SNPs) influences how well these enzymes work. Methylation also requires certain nutrients such as choline, betaine, methionine, folate, vitamins B12 and B6, as well as minerals including magnesium and zinc. We either make too much or too little methylation. 

In addition to genetics and nutrition, infections, poor digestive health, smoking, alcohol, medication, food sensitivities, environmental toxins, stress of any form (emotional and physical), poor sleep and improper breathing can all effect methylation.

Conditions linked to methylation dysfunction include:

  • anxiety, depression, bipolar and other mood disorders
  • addiction, OCD, ADHD, and other behaviour disorders
  • infertility and miscarriages
  • fatigue
  • migraines
  • allergies, increased chemical sensitivity, high histamine
  • impaired detoxification 
  • accelerated aging
  • dementia, Alzheimers, Parkinsons, autism 
  • nerve pain
  • diabetes
  • immune dysfunction
  • autoimmune disorders
  • cancer

To determine whether a gene and methylation are compromised, proper testing is required. In doing this a nutrition plan unique to you can be put together. Amongst other assessment tools that may be recommended, if needed, is a DNA test. This test looks for genetic SNPs that may be affecting healthy methylation. If you have any SNPs nutrition can play a key role in improving proper methylation. Nutrition has a profound effect on epigenetics.  A modifiable gene which has been affected can be corrected through nutrition and/or other lifestyle changes. Your genes are not your destiny. 

If you’d like to find out more and book a consultation please get in touch via email or book directly online.

methylation

Overcoming Sugar Addiction

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Sugar Detox

Feeling hooked on sugar?

According to studies (1), sugar is just as chemically addictive as nicotine, cocaine, and alcohol. But as any addict knows, one quick fix soon leaves you looking for another. The area of your brain associated with craving and reward lights up upon having sugar. When you try to eliminate added sugars for a day or two, focus diminishes, you feel unmotivated, tired and even moody. That doesn’t feel good, does it? So in trying to feel better, people will climb back on the sugar rollercoaster to get that feel good hit.

The problem with all of this is that sugar is killing us. It is not only making us fat and unhappy, but it contributes to inflammation and diseases such as diabetes, cardiovascular disease, infertility, depression, arthritis and more. 

How do you kick your sugar addiction?

There are many reasons why people feel hooked on sugar. Undernourishment is one reason.

In general, we are consuming a lot of calories, excessive amounts of calories, but not a lot of nutrients e.g. vitamins and minerals. A person that consumes nutrient-rich foods generally does not crave sugars as much as the undernourished person. The undernourished person craves sugar because they want to feel food, they want energy. But here is the take home, it isn’t a case of the person craving sugar, the person is screaming for is nutrients to function optimally.

Here are some tips:

  1. Choose Whole Foods: The closer a food is to its original form; the less processed sugar it will contain. Food in its natural form, including fruits and vegetables, usually presents no metabolic problems for a normal body.
  2. Eat Regular Meals: For some people, going without meals or snacks can cause a drop in blood sugar levels. This doesn’t make us feel good and leads to poor snack decisions. If you have a blood sugar problem, seek professional advice.
  3. Eat Fat with Each Meal and Snack: This slows down the release of sugar into the bloodstream and therefore keeps you satisfied for longer.  Some ideas: chia seeds with your morning oats, avocado in your lunch salad and almonds in your dinner stir-fry. Add olive oil to your cooking and salads.
  4. Take Quality Supplements: Nutrient deficiencies can make cravings worse and the fewer nutrient deficiencies, the fewer cravings. Some useful supplements to manage cravings include magnesium, zinc, and chromium. 
  5. Get Enough Sleep: Sugar gives us a quick energy hit. Tiredness is a recipe for disaster. Not only do we need that energy hit, but we are less motivated to make good healthy decisions. An incredibly fatigued person is not likely to be cooking up a meal. 
  6. Do A Sugar Detox: I believe in balance and moderation, but sometimes, the best thing is to go without for a couple of weeks to reset the body. Think of the saying ‘neurons that fire together stay together’.  If we keep giving in to our desires, are strengthening those pathways. Going cold turkey may be what you need to break the circuit.

For more information on how to beat your sugar addiction contact me for a consult. It is a complex issue and can have many underlying drivers. I will delve into more of those drivers in later posts.