I watched this webinar last week and I wanted to pass on the notes I made. Your health is based  largely on the status of your gastrointestinal tract. Your health begins in your gut (I am sure you have heard people say and it is true). The microbiome has 50 trillion bacteria, viruses, fungi, protozoa- adding up to 3 to 6 pounds. The ecological world that makes up the gut microbiome has a direct impact on the immune system. In fact, 75% of the immune system exists in the gut. The microbiome thus impacts the immune system, it influences inflammation, cognition, mood, blood vessel health and carcinogenesis. Leaky gut has been linked to the development of cancer and many other chronic inflammatory diseases including metabolic syndrome and the development of autoimmune disease. 

The status of the microbiome begins at birth. Babies born vaginally are much better off because by passing through the birth canal, they inherit their mother’s microbiome. This offers the baby a lot of protection right off the bat. In fact, the medical world is realizing this, so babies born my C-section are being swabbed with the mother’s vaginal fluid post birth to simulate the passage through the canal 9that is so important!). Babies born by C-section are more likely to have some pathogenic bacteria colonize their microbiome as a result. Breast feeding helps the child inherit the mother’s microbiome as well so it is to be encouraged rather than relying on formula. Children that grow up with pets have been shown to have less allergies because of their exposure to the pet . Exposure helps the development of their immune system and encourage ‘tolerance’ versus reactivity.

Good bacteria can modulate bone density, protect against epithelial injury, provide resistance to bacteria, break down food compounds, modify the nervous system, biosynthesize amino acids, vitamins, and help with wound healing. The microbiome plays a direct role in the development and training of the immune system (increases T-regulatory cells). 

Things that affect the microbiome development include the geography you are born into, your diet, medication that you take (antibiotics, metformin, statins, proton-pump inhibitors, oral contraceptives, etc), psychosocial factors including stress, lifestyle, exercise, surgery and exposure toradiation. 

These bacteria that colonize your gut give us health benefits; for instance, they produce short chain fatty acids such as butyrate which are an important modulator of your health and reduce inflammation stemming from your gut. These bacteria also produce B vitamins that you are able to use. Your microbiome regulates bile in terms of signaling, adipogenesis, satiety, gene expression, Immune modulation, produces neuroactive compounds like serotonin, and as stated previously modulates and regulates inflammation.  We rely as much as on them as they rely on us to provide them with good food and provide them a good home to colonize.

A balanced diet which is one with more plants and decreased red meat consumption, increased fruit and vegetable intake, increased variety of foods, absence of sweeteners and artificial preservatives, leads to a more normative microbiome which leads to better health outcomes. The Mediterranean diet is a good example of a diet which supports the microbiome. If you have a healthier microbiome you have a normal BMI and increased Nrf2 which affects blood vessel health and decreases inflammation.

You will develop a ‘barren’ gut from inactivity, c-section, early formula feeding, sleep loss, regular antibiotic use (antibiotics are like dropping a bomb on the microbiome!), Western diet (fast food, more red meat) and lifestyle, heavy stress load. An aberrant microbiome leads to disease, accelerated ageing, metabolic morbidity, increased BMI, decreased Nrf2, and increased inflammation. This is why it is so important to focus on the health of your gut. This is why I test people regularly for food sensitivities. When I test for IgG sensitivities- if a test result shows a lot of foods that come up sensitive, my suspicion is this patient has leaky gut and I give them gut support and counsel them on how to eat to build gut health. I will continue this post in part 2.

Reference- Webinar on the Microbiome Asean region Whole Food Plant Based Educational Webinar Focus- Gut and Brain Health- Dr. Scott Stoll, M.D. 

 

 

I am big on setting intentions for the New Year and know how hard it can be to stay consistent with things when life and the pandemic get in the way! A new year does offer you a chance to reset and reconnect with what is important to you on all things health related. Being that my job is practicing as a naturopathic doctor, I do highly value health but there is things we can all improve upon so I ask you these questions. What is the first thing that you could stand to improve with regards to your health? Choose the first thing that comes to mind. For me, that is drinking more water. In fact, I am going to drink two big glasses of water when I first get up.  That way I start the day with more hydration. This I need to be a habit, so I intend to do this for 21 days; then it will be automatic! 

For my corporate clients who are working from home, I am wondering if they are cooking more healthy meals versus going out to eat as in house restaurant services are restricted at the moment. Choosing to eat healthier may be a goal of yours so let’s keep it simple. Can you get more colors of the rainbow into your day of food intake? I think roygbiv (I remember this from early schooling and look for a color for each letter).

R is for red. Pomegranates are an amazing food full of antioxidants and polyphenols that help protect your heart and blood vessels from plaque and buildup. Can you incorporate a pomegranate piece or juice into your diet today? Only 2 oz are required for the benefits.  

O is for orange. Can you add an orange vegetable into your diet? How about a sweet potato? You can bake sweet potato fries which are a tasty snack. Sweet potatoes are high in Vitamin A which is important for the health of your eyes. What about a yellow vegetable? You could incorporate a butternut squash homemade soup for lunch or have a piece of baked acorn squash for your dinner today. More Vitamin A for you and betacarotene for your eye health.

Next letter is green. This is one of my favorite vegetable categories. I think dark leafy green vegetables are the most energizing food you can eat. Make it organic for the dirty dozen fruits and vegetables but choose kale, spinach, collards, or dark leaf lettuce to increase your intake of magnesium and fuel your mitochondria. Blend in a smoothie with some fruit like kiwi or banana and half  a lemon or perhaps steam a serving for your buddha bowl for your dinner meal. 

B is for blue and the first food I think of is wild blueberries. This is the berry family which is so good for your cognitive function and to preserve your brain. Throw a cup in your dinner salad to mix it up tonight. 

Next is indigo and violet colors of the rainbow. These foods are a little harder to pin down but black beans will fit the bill for indigo. This is a vegetable protein so incorporate some black beans into your breakfast today to keep your blood sugar balanced longer.

The violet color can be incorporated with some eggplant in your diet. Eggplant is good for protecting the fat in the brain from damage so for all my MS clients make sure you get some eggplant in your diet. You could make an eggplant dip from a recipe for Baba Ganoush. I will start posting some cooking videos soon so I will add this to my list of things to cook for my patients.

So by starting with a simple goal of getting the rainbow into your diet today. This is a great goal and a reset for the New Year. To book in with me to discuss your health goals for the New Year, call Parallel Wellness at 4032321283. Kind regards, Dr. Robin VInge, ND

Reference: www.whfoods.com

Right now, we are dealing with a lot of uncertainty not to mention a global pandemic. Uncertainty around the current economy, concern about family members who are aging and in care homes, and an underlying feeling of anxiety plague many at this time. I have talked about breathing to regulate the parasympathetic nervous system in past posts so I am going to focus on supplemental support to balance the nervous system in this post.

Ways of managing or approaching a patient that has anxiety include activating the GABA ergic system. GABA is considered the ‘relaxation’ neurotransmitter. GABA 700 is one of the products I use to promote GABA. Passionflower also  works on GABAergic pathways. It provides calming action on the synapse and activates the GABA B receptor which makes is non addictive. It calms without being sedating. This allows one to maintain focus despite being anxious.  Pascoflair is the product I use to treat patients.

Lactobacillus acidophilus and Bifidobacterium bifidum have been shown to be helpful in reducing anxiety. Ensuring you are promoting more good bacteria by eating a healthy low glycemic Mediterranean Diet can support a better mental state.

Homeopathy can be very helpful to reduce anxiety too. For instance, Arsenicum album dosed low, say 5 ch, Monday, Wednesday and Friday is very helpful to balance a nervous temperament. Other remedies that I use for anxiety and sensitivity include Ignation, Phosphorus, Pulsatilla, and Staphysagria. Come in and talk to be about your particular anxiety and I will find a remedy that matches you which will help you cope better in your life!

Activating the serotoninergic pathway and deactivating the catecholamine response can help with anxiety. In this case, I might choose to use Neuropas which has a combination of St. John’s wort, Valerian and Passionflower. This product can help patients reduce or get off with their doctor’s permission, their prescription medication. Other nutrients that can help with anxiety include magnesium glycinate and taurine. L-theanine is one of my favorite nutrients to reduce anxiety especially if the patient has too much excitation in their brain courtesy of glutamate (an excitatory neurotransmitter). For more pointed advice regarding your anxiety, I advise booking an appointment with me at Parallel Wellness. Until next time, stay well.  4032321283