The microbiome is so important to our health. Microbes that we live with it that reside in our human body outnumber our cells by at least ten to one. The microbiome is responsible for regulating our metabolism, regulating our blood sugar, influences our detoxification pathways, plays a critical role in our immune system, influences our mental health, affects the health of our skin and many other things. Microbes influence how our carbohydrates/fats/proteins are metabolized as well as our energy production. Having a healthy microbiome increases insulin sensitivity, decreases pro-inflammatory cytokines and increases the production of short chain fatty acids (which has an effect on body weight as well as immune function).

75% of western diets are of limited benefit to the microbiome. Why is this? Most people eat a lot of refined carbohydrates (white flour, sugar, processed food) which are absorbed in the upper intestines (small) and never reach the lower intestine (large) or what reaches the large intestine is of limited value. Refined carbohydrates, processed food and sugar feed bad bacteria and contribute to the growing population of SIBO (small intestine bacterial overgrowth). A fiber rich diet is needed to enhance the microbiome and make it healthy, specifically prebiotics and probiotics.

Prebiotics are food for the microbiome. Examples of prebiotics are oligosaccharides such as fructooligosaccharides, inulin, galactooligosaccharides,  and pectin derived oligosaccharides (fruit like apples, cherries, pears). Foods that contain prebiotics include artichokes, green tea, onions, apples, red wine, cabbage, legumes, leeks and broccoli (plus many others). Soluble fiber promotes the growth of good bacteria such as lactobacillus species and bifidum  species and these in turn keep the colon healthy.

Prebiotics improve mineral absorption from the intestine, improve bowel function, increase insulin sensitivity and glucose regulation, stimulate neurochemical production in the gut such as neurotransmitters and support integrity in the gastrointestinal tract

Probiotics are ingested microorganisms which benefit the human host. Good sources of probiotics include fermented foods like kefir (coconut kefir if you have a dairy allergy), goat’s milk kefir, raw sauerkraut, miso soup (can contain 160 or more bacterial strains), kimchee, kombucha, sourdough bread, olives,  and aged cheese. Even honey and fermented black tea can contain beneficial microorganisms.

Fermented foods make food more digestible, activate polyphenols (which increase vitamins, enzyme activation, amino acid production), break down phytates and tannins and many other jobs that contribute to overall better health. The question I have for you is how are you supporting your microbiome today?

To book an appointment to discuss in person, please call Parallel Wellness at 4032321283.

References: Modulating the Microbiome with Food. Seroyal webinar-Dr. Liz Lipski, PhD, CNS, CCN, CHN, CFM, LDN . Please watch the webinar to see the journal references.

 

I had the pleasure of attending the film “Living Proof” at the Calgary Film Festival on last Saturday afternoon. This was a documentary produced by Matt Embry and Spotlight Productions. He has made a brilliant film. He travels to other parts of  the world to discover how Multiple Sclerosis is being treated so he can make effective decisions regarding his own treatment. He, himself, was diagnosed at the age of 19 hence his urgency in managing an incurable disorder where progressive decline is the norm. His father who holds a Ph.D. in geology started researching all about M.S., looking at science based information and the role that nutritional factors play in M.S. This research led to a charity (Direct-MS) that his father founded and the Best bet treatment diet, one which Matt has followed for years which he believes has been instrumental in keeping him in remission.

I am on a very restrictive diet also and have written about my diet before in other posts which I know has kept me in remission for the last ten years. My diet is very similar to the Best bet treatment diet. The Best bet diet excludes gluten and dairy products and sugar, limits animal protein to largely poultry and seafood, eliminate eggs, eliminates legumes and minimizes saturated fat. The only thing that I have kept in my diet up to this point is  organic unsweetened peanut butter and organic unsweetened soy milk. I have never felt bothered by either and I argue that I am peri-menopausal and benefit from phytoestrogens; plus peanuts and soy are recommended for blood type A which I am. However after watching his film, I may exclude those two items to see if I feel even better. Other legumes I definitely notice if I eat too much so I am happy to keep them all out of my diet. I will occasionally eat egg whites and do not find they bother me. Following a strict diet has definitely given me profound hope in life long management of M.S.

Another reason the film resonated with me was Matt was really able to portray the vulnerability that affects each of us as individuals as well as our families when we are diagnosed with M.S. One moment that really stuck with me was when he flew to London to talk to Judy Graham. She had written books on managing M.S. with diet in her younger years and was someone who had lived a long time with M.S. (35 years?) In her older age, she revealed that she had been less strict with her diet than before and had noticed that her strength had diminished and she could not walk as well now. Matt was visibly affected by her decline and so was I, watching her from my theatre seat in Eau Claire. The unfortunate thing is that we will all have to remain highly disciplined for the rest of our lives to live in balance with this condition. But it is possible! I loved to see Matt running in the film, looking strong. That is my next goal to get back in better shape. I have run on and off over the years but this film reignited my passion to get in better running shape and strengthen my muscles again.

Matt has taken the MS Society of Canada to task on how they allocate their revenue and where specifically their resources go. He is a passionate individual with an important message. I won’t go into detail about that aspect of the film but I will say it is definitely thought-provoking. Matt’s website is MSHope.com To read more research behind the diet and the charity started by his father called Direct-MS.org in 1998, go to  http://www.direct-ms.org/bestbet.html. If you can go see “Living Proof”, please do so.

With a beautiful summer upon us, I thought I would talk about some things to think about with regards to health care practices over the summer months. The first thing I will talk about is getting healthy sun exposure and why it is beneficial for you to get some sun. It is beneficial to get some sun because being exposed to bright light helps you make serotonin and improves your mood. Endorphins are released when you bask in the sunlight and they make you feel good.  Being exposed to sunlight during the day helps you re-establish circadian rhythms and sleep better when you go to bed at night.

Sunlight provides you with two types of ultraviolet rays- UVA and UVB. When UVB rays hit your skin, the rays penetrate your skin and converts 7-dehydrocholesterol in your skin to previtamin D3, which is then converted into Vitamin D3. This substance travels to the liver where it is further converted into 25 (OH)D, then on to the kidneys where it is converted into the active form of Vitamin D 1,25- (OH)2D (1,25 dihydroxyvitamin D) . 30 minutes of exposure provides you with maximal production of D3. Fair skin individuals may only need 15 minutes in the sun to get maximal exposure. 3 days a week is typically recommended to get your D3 levels up (without sunscreen). Darker skinned individuals may need to be in the sun 2-3x longer to get there levels up because of the melanin in their skin. UVB rays are most prevalent around 10 am- 3 pm. Have your vitamin D sun break mid-day, then apply sunscreen to protect your skin.

UVA rays are present all the time and they lead to sun damage and wrinkling of the skin. UVA rays not only are present in sun exposure but they are also present when the sun comes through a glass window, therefore sitting in a window getting sun can lead to sun damage. Protecting your skin with a broad spectrum sunscreen (UVA and UVB protection) once you have had your D break will offset the sun damage. I would recommend using a SPF 15 which will block 99% of rays. Vitamin D3 levels should be between 80-200 nmol/l to be optimal in Canada.

Because many of the sunscreens on the shelf contain ingredients that are not healthy for your skin and body such as oxybenzone, avobenzone, retinyl palmitate, parabens, phthalates, etc.,  I recommend using a mineral oxide sunscreen like zinc oxide or titanium dioxide. These mineral sunscreens block the sun’s rays and are less likely to cause skin irritation. They may be combined with other ingredients like coconut oil, aloe, jojoba, Vitamin E, grapeseed oil, olive oil, shea butter etc. to safely protect your skin from the sun and moisturize your skin at the same time.

Barbecuing is another popular pastime in the summer. The only problem is anytime you cook food at  a high temperature whether you are grilling, frying, broiling or barbecuing you create heterocyclic amines which are linked to cancer. The best thing to do to reduce these harmful compounds is to marinate your meat before you cook it. You could marinate it in red wine for six hours or beer for 4 hours or marinate in lemon juice, olive oil, garlic; you could use spice rubs; you could add berries or cherries to your hamburger meat to make beef patties and reduce harmful compounds.

By taking a little extra time, you can make your summer gatherings a little more healthy and a little less harmful. If you are cooking hot dogs, make sure they are 100% beef or 100% chicken ingredients or 100 % organic tofu. Make sure they do not contain nitrates, artificial flavor, preservatives or high fructose corn syrup. Keep in mind that ingestion of processed meats do lead to increased risk of cancer.

Another thing about the summer to worry about is protecting yourself from mosquitoes. If you are over age 4, I would recommend using lemon eucalyptus oil. This will protect you for about 2 hours from pesky mosquitoes. Mosi-Q is a homeopathic preparation that is safe to use for children over one year. This is also safe to use in pregnancy and is an oral dose that you take 30 minutes before you go outside. Use oscillating fans set on a high speed to prevent mosquitoes from landing on you. Keep in mind that mosquitoes are attracted to sweat and dark colors. Remember to hydrate in the summer with lots of filtered water. Drink until your urine is clear or pale yellow. This is the best time of year in Calgary and we are having a really good summer this year so enjoy it.

References: Dr. Mercola newsletter, Vitamin D monograph, Alt. Med Rev. 2008;13 (2), Rocky Mountain Analytical D-spot Clinical Information for Professionals Version March 2013.