Are you inflamed?

Inflammation is your bodies natural response to repair itself and to protect yourself from nasties!

It's also your body to say 'Hey! Stop! Slow down and take some rest!'

An inflammatory response involves a raise in body temperature (fever), fluid to the area (swelling), vasodilation (so you don't bleed to death) and unfortunately, sometimes pain. These processes are pretty standard and are needed to help you repair and heal. The down side of inflammation is that it can make you feel uncomfortable for the short term. When you have constant pain and inflammation, that's when it gets serious!

So what are some of the signs and symptoms of an inflammatory response?

• Headache is very common. This can happen for SO many reasons.....cold and flu, allergies, sinus, hay fever, food intolerance, environment, eye strain or hormones.
• Skin conditions- eczema, dermatitis, acne and rosacea are all inflamed conditions.
• Allergies- seasonal hay fever, sinusitis and even food allergies are caused by an over active immune system that causes an inflammatory response.
• Auto immune- Think celiac, Hashimoto's, Rheumatoid arthritis and fibromyalgia, are all based on an overactive immune response. Most of the time it is genetic, but can be stimulated by environment and stress.
• Digestive system- stomach pain, food intolerances, diarrhoea and reflux would be coming causes of high inflammation.
• Pain- All of the above conditions can have pain associated with it. This can lead to depression, immobility, discomfort and decreased joy in life if left long term.

What can be done?

Knowing the cause of your inflammatory response is a big part of the healing process. Sometimes the source can't be fixed or eliminated, but reducing inflammation can happen by diet, movement and anti-inflammatory sources (will get to this later on).

• When did it start?
• What makes it worse?
• What makes it better?
• What are the symptoms?

These are simple questions that you can ask yourself to narrow down on what the cause could be.

Diagnostic Testing

When you get your bloods taken from your doctor, there are some key markers that inflammation is present.

• White Cell Count - these guys are your defence system. If they are up, that means they are busy fighting something.
• ESR- An acute inflammatory response marker. If raised=inflammation
• CRP- more of a chronic inflammatory marker. If raised, your body ain't happy.
• GGT- This is from your liver profile. If raised, it is busy detoxing you.
• Secretory IgA- This protects your gut lining against pathogens! Stress can decrease secretory IgA.
• Antibodies- These are tested mostly for auto immune markers.
• Immunoglobulins- IgG, IgE are common ones to get tested for allergies. IgG is used a lot with food intolerance panels.
• Anion Gap- This is a calculation found in your General chemistry section of your bloods. It should be between 10-12. the calculation is as follows: Sodium + Potassium - Chloride - Bicarbonate = ?
• Cortisol- This is done by request only and should be taken between 7am - 9am in the morning for accuracy.

What you can do to reduce inflammation!

• Eat a more alkaline diet. Acidic foods create inflammation. Grab your alkaline food list acid-base-foods-pral
• Glutamine is great for reducing inflammation in the gut.
• N- Acetyl Glucosamine is also fabulous for gut repair and anti-inflammation
• Zinc- Wound healer and used for over 200 enzymatic reactions within the body (also immune booster), great for skin too!
• Bioflavonoids- found in the white part of citrus fruit and other fruit and vegetables (Quercetin, Rutin, Hesperidin and Bromelains).
• Vitamin C
• Vitamin E
• Vitamin A
• Vitamin D (especially with auto immune conditions)
• Probiotics- Vivomixx VSL#3, Saccharomyces Boulardi, Lactobacillus rhamnosus (LGG) and Lactobacillus Fermentum VRI-003
• Omega 3- fish oil
• Coconut oil- contains caprylic acid which is anti inflammatory
• Reishi mushrooms
• Turmeric- need I say more?
• Chamomile
• Calendula
• Ginger

Stress & Your GUT

Stress often gets a bad wrap. It's our bodies natural defence mechanism kicking in to allow us to deal with external dangers (you know...when you want to run away from the sabre-toothed tiger) and mental stress (exams, money concerns, balancing work and family). If your cortisol didn't kick in when you felt or experienced any of these situations, we wouldn't cope at all!It's only when stress is long term that things start to get a bit tricky. Long term stress can leave you not only exhausted and feeling drained. but it can impact your body on a physical level as well. It just can be a lot harder to see (until the damage is done).There has been a lot of research on the Brain-Gut connection and how the gut is often referred to as the '2nd brain'. The brain and gut communicate with each other via the central nervous system (the vagus nerve) and the hypothalamic-pituitary-axis (HPA).Your gut not only contains 70% of your immune system, but it produces 90% of your serotonin (your happy hormone) and other feel good hormones such as dopamine and GABA.

So it's no wonder that when our gut is not feeling great, we don't feel so great either!

When you are stressed you release cortisol from your adrenals. But cortisol (bless its little cotton socks..) can promote intestinal barrier dysfunction. To bring it back a few steps, our gut has a protective layer (intestinal barrier), that is there to not only help absorb all the nutrients from the food you eat.  It also acts as a wall to keep out the nasties such as bacteria, fungi, environmental toxins and parasites.

Stress affects the gut in the following ways:

• Gastric secretion (your digestion slows down)
• Gut motility (this could slow down or speed up your digestion)
• Gut function and mucosal blood flow
• Visceral sensitivity (stomach pain)
• Increases inflammation (that word again)

Continual stress exposure can lead to the following digestive conditions:

• Gastro-oesophageal reflux disease (GERD)
• Peptic ulcer disease
• Inflammatory bowel disease
• Inflammatory bowel syndrome
• Food allergy
• SIBO

So what can you do to reduce stress when it's out of control??Let's do some exploring........

1. Do what brings you joy!

Honestly....have you stopped doing something because you're too busy?We often put other family members first before our selves. But a little self care is needed, and trust me. If you come down like a tonne of bricks, the rest of the family will to.List 3 things that you love doing, pick one and start doing it.

2. Meditation

Yeah, yeah....I know you've heard it all before. But there is so much research to prove that it works (that's why it keeps popping up all the time!) If you aren't feeling too confident in starting by yourself. There are now Apps available that can give you guided sessions. Have a look at these...HeadspaceSmiling MindHealthline

3. Get back into nature

Fresh air, no distractions, physical activity and feeling the earth beneath your feet. What more do you need?

4. Delegate

Spread the burden! How many times do you say you're ok, when you're clearly not?This is when family and friends come in handy.

5. Talk to someone

Sometimes by talking over what is troubling you can make you feel so much better. Friend, family member or seek professional help if need be.

6. Time Management

This is a goody if you need to be in 2 places at once or there are a lot of deadlines coming up. It's an oldie, but a goody.

7. Community

See what help is available within your community. The local library is a great place where community events and resources are kept. And a lot of them will be FREE!

REFERENCES

Cahn, Br. et al. 'Yoga, Meditation and Mind-Body Health: Increased BDNF, Cortisol Awakening Response, and Altered Inflammatory Marker Expression after a 3-Month Yoga and Meditation Retreat', Frontiers in Human Neuroscience, 2017 Jun 26;11:315. doi: 10.3389/fnhum.2017.00315. eCollection 2017.Farmer, Adam D. Holly A. Randall and Qasim Aziz, 'It's a gut feeling: How the gut microbiota affects the state of mind', Journal of Physiology, 592. 14 (2014) pp 2981-2988Gladwell. VF et. al. 'The Great Outdoors: how a green environment can benefit all', Extreme Physiology & Medicine,  2013 Jan 3;2(1):3. doi: 10.1186/2046-7648-2-3.Konturek, P.C., Brzozowski, T. , Konturek, S.J. ' Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach and treatment options'. Journal of Physiology and Pharmacology, 2011, 62, 6, 591-599Pokorski, M & Suchorzynska, A. 'Psychobehavioural Effects of Meditation', Advances in Experimental Medicine and Biology, 2017 Jun 25. doi: 10.1007/5584_2017_52  

The Top 5 Causes of Stomach Pain

When I meet a new client in my clinic, they are already eating a clean diet........

What do I mean by clean?

I'm talking about natural wholefoods, no preservatives and additives, very little alcohol and a lot of home made meals.

So what happens when the food you eat is still giving you pain and bloating?

The top 5 causes:

1. Low stomach acid- When your digestive system isn't producing enough digestive enzymes to break down your food, it will ferment and release gas. This causes bloating and quite often pain across your abdomen.
2. Fructose malabsorption- You can't get my natural than fruit, but it can cause complete mayhem in your gut if you can't digest it properly. Fruit contains fibre, high water content, various vitamins and fructose. Fructose is another highly fermentable food that can cause pain in your gut if your digestion is feeling sluggish.
3. Inflammation- No one wants an angry gut! Stress, toxins and some foods can trigger an inflammatory response. Not so bad if it's for the short term, but long term your absorption will be impacted and not function efficiently.
4. High fibrous foods- The benefits of fibre are crucial to long term optimal health. They keep us feeling full, reduce the risk of heart disease, diabetes and obesity. But when your gut has too much unwanted bacteria in the small intestine; high fibre foods such as pasta, bread and legumes will feed the bacteria. The bacteria release gases after eating the fibre and cause bloating and possible pain.
5. Food intolerance- Have you noticed when you eat a specific food group your tummy bloats up and a dull aching pain crosses your lower abdomen? Or it might even be single item such as eggs or a specific nut type. The problem with identifying food intolerances is that reactions can occur up to 48 hours after ingestion. You can create a food diary and write down all food and drink you have eaten. Or you can test for food intolerances via a blood test.

So what can you do?

• Take a digestive enzyme before each meal. This will activate you stomach acid or digestive enzymes, so your food can be broken down easier.
• Eat more alkaline based foods. This would include vegetables and fruit.
• If you are reacting to fruit, try cooking it. Start with apple or pear and eat it by itself. this way you don't run the risk of it fermenting when other food is being digested first.
• Stress less. Try not to eat on the run, chew your food and take time out for you!
• Avoid problematic foods and reduce introduce slowly after your tummy has had a chance to heal.
• If your concerned about not knowing what foods are causing the problem, have a blood test to take the guess work out of the situation.
• Like to know more? fill out the form below!
• [contact_bank form_id=2 show_title=true show_desc=false]

Bloated Belly Blues

In my younger years I used to have an ironing board stomach (actually the ironing board look went up to my collar bone). And the words 'muffin top' were not something that I resonated with. That was until I had my 3rd child, and I just had to look at food for my stomach to inflate like a balloon.I do believe that there has been muscle weakness in that area and this has been a reason for my relaxed tummy look, but the biggest cause was because I had SIBO.SIBO stands for Small Intestinal Bacterial Overgrowth. And it means just that the gut bacteria that should be in your large colon, are now playing happy families in your small intestine.So what does this have to do with bloated tummies???A lot actually. It now means that the bacteria that are in your small intestine are out of balance. And these new kids on the block love feeding off the food we eat. Mostly carbs!So when they have also relished in the pasta you just ate, so are the unwelcomed bacteria. And they then release gases after eating, which then causes your tummy to also fill up with air and look bloated!The foods that mostly trigger a bloated belly are:- bread, crackers, biscuits, cakes. Anything with wheat and gluten.- milk, cream, soy, cheese- alcohol- refined sugars, sweeties, lollies etc.- additives and preservatives-legumesOther symptoms of SIBO are:- constipation and/or diarrhoea- food intolerances-headaches-fatigue-acne Rosacea and other skin conditionsTo treat a bloated belly naturally you can eliminate the unwanted bacteria by using herbal antibiotics; and avoid foods that feed the bacteria until the gut lining heals and the cause of your SIBO has been rectified.If you would like to know more about SIBO, please fill out the contact form below.[contact_bank form_id=2 show_title=true show_desc=false]