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Turn down the heat of inflammation
Natasha Wilcock • 8 December 2019
A UNIFYING THEORY OF DISEASE
Did you know 50-90% of people with IBS have issues with anxiety?
The gut-brain connection is fundamentally important in my work as a nutritional therapist. If you address the inflammation in the body, other health conditions, such as anxiety, often resolves. This is seen time and again when using a functional medicine approach which aims to address the underlying factors of poor health rather than sticking a band aid over symptoms.
Inflammation plays a role in every chronic disease. That is not an overstatement, but a fact. If we want to increase our chances of being healthy and keeping our teeth then we need to know how to reduce chronic inflammation. To understand more fully the role inflammation plays in our body, it is important to understand the difference between acute (short-term) inflammation and chronic (long-term) inflammation.
Acute inflammation usually occurs due to an injury or trauma – for example, when we burn ourselves or sprain an ankle. It causes redness, pain, swelling and warmth which serves to protect the area from bacterial infection and increase healing. This type of inflammation is beneficial, apart from the fact it might make us feel sore temporarily!
Chronic inflammation on the other hand can be less obvious, and is involved in the development of disease. The four largest causes of death in the western world – cancer, heart disease, diabetes and neurodegenerative disease (such as Alzheimers) – may all be tied to the common thread of chronic inflammation.
Symptoms and causes of inflammation
Chronic inflammation can appear as many things, but includes tiredness, body pain (particularly joint), skin rashes, bleeding gums, excessive mucus (constant clearing of throat for example) and poor digestion including IBS (bloating, constipation, diarrhoea).
A multitude of factors can contribute to chronic inflammation such as a low-grade viral infection (Lyme disease for example), the food we eat (such as wheat sensitivity or excess sugar consumption), toxic environmental exposures (air pollution or asbestos exposure), lack of sleep, and even stress.
Read on to find out ways you can tame the flame within...
1. DIET
This is often the most accessible and one of the most effective ways we can take control of our health. The first thing to do is reduce sugar intake – the best way to do this is avoid processed foods wherever possible. Secondly, eliminate any foods that are likely to cause problems – the top two offenders are gluten (found in wheat, barley and spelt products) and dairy. Thirdly, include foods high in antioxidants such as fruits (opt for low sugar fruit such as berries), vegetables (include plenty of green leafy vegetables), and healthy fats such as extra virgin olive oil, oily fish, nuts, seeds and avocados which are an important source of fat soluble vitamins and omega 3 essential fatty acids, all of which have anti-inflammatory effects.
2. ADEQUATE SLEEP
Just one night of sleep deprivation increases inflammatory markers in the body that raises the risk of heart disease and autoimmune conditions. Aim for a consistent bedtime and give yourself a sleep window of at least eight hours. Additionally, try and get outdoor sun exposure for 20 minutes soon after waking (cup of tea outside?), and avoid exposure to screens and bright lights in the hour or two before bed. This helps to set and regulate your circadian rhythm
3. RELAXATION AND STRESS MANAGEMENT
Chronic stress tinkers with our immune system, resulting in increased levels of inflammation. Take the time to find an activity that relaxes you, whether it’s time spent in nature, meditation, a candlelit bath, or curling up with a good book, undisturbed.
4. REGULAR EXERCISE
Don’t feel daunted by exercise! Research now shows that just 20–30 minutes of moderate exercise is enough to reduce markers for inflammation in the body. This could be a brisk walk, weight lifting, yoga, a game of tennis… the possibilities for fun and health are endless!
If you would like help addressing inflammation in your body, or with any health issue, do get in touch. To find out more about what a consultation includes click here. I also offer a FREE 20 minute phone consultation so you can find out more about how nutritional therapy can help YOU.
References
https://www.health.harvard.edu/newsletter_article/Inflammation_A_unifying_theory_of_disease
https://www.parsleyhealth.com/blog/5-signs-chronic-inflammation/
https://www.sciencedaily.com/releases/2008/09/080902075211.htm
https://www.sciencedaily.com/releases/2012/04/120402162546.htm
https://www.livescience.com/59988-exercise-fights-inflammation.html
I’ve made my own sourdough spelt bread for a long time and have had the same starter that I initially purchased and have kept going for about 7 years! But alas, it got neglected for too long and grew a rather alarming pink tinge on the surface so I had to throw it away. I’m now creating a new starter. It takes about a week. I like to use spelt for making sourdough bread because it is lower in gluten. I would recommend trying spelt but this should also work for wheat if you want to go with that. Always opt for organic flours as grains can be highly sprayed with pesticides. In this blog I will explain the process of making a spelt sourdough and finish with a spelt sourdough bread recipe. So let's get going! Day 1 Today I mixed: 80g wholemeal spelt 20g white spelt 100ml water (I think I added a dash over as it seemed too thick, depends on your flour.) TIPS • Use a glass jar to keep your starter in and a wooden implement to stir it. For some reason starters do not like any kind of metal, so keep metal spoons and containers away!! • If you’re on mains water, then let the water stand for at least an hour so the chlorine can evaporate. Chlorine is antimicrobial so water straight out of the tap is no good for starter. • Cover your starter but not so it is airtight. It is a living breathing thing and needs air. I read once that people used to leave their starters outside in order to help populate with a wide diversity of microbes. So, mix the above with a wooden implement, cover loosely, and leave for 24 hours. Ideally somewhere that’s not too hot, and not too cold. Just like baby bears porridge! Day 2 This morning my starter has bubbles!
Stress is said to be the silent killer. Right now, there's obviously a lot of it about. It's really important to take steps to manage our stress and keep it as minimal as possible. Why? Because the stress response creates a very real biological response in our body that has a massive impact on our day-to-day function... read on to find out more. Stress, also known as the 'fight or flight response' causes stress hormones to be released throughout the body in order to prepare the body for running or fighting: • Blood is diverted away from the torso and vital organs and preferentially flows into the arms and legs so the muscles have extra energy. Sugar in the bloodstream is increased for energy utilisation, therefore insulin is also raised. Insulin is a pro-inflammatory hormone which also increases fat storage and reduces fat burning, therefore weight loss becomes difficult. • This diversion of energy creates an environment where functions such as the immune system, digestion and fertility get put to the bottom of the pile of priorities. Who wants to stop and eat a sandwich when a lion is about to eat you?! • This shifting about of the blood flow creates an environment where the body's ability to grow and maintain itself is compromised. The body is in 'protection mode'. • Brain function is changed and we act using the impulse and instinct area of the brain rather than the long-thought-out-logic area. This state is fine when it is experienced in short bursts with recovery periods in between. Such as in the experiences of a hunter gatherer who may periodically come into a dangerous situation where they need the biological results of the stress response in order to get out of a tight spot. However, in our modern life when this stress response is continuously triggered, known as chronic stress, it becomes a real problem, leading to: increased risk of anxiety and depression chronic high blood pressure weight gain and inability to lose weight digestive issues (the lining of the colon renews itself every 3 days and this does not happen when the body is in 'protection mode'. Hence the strong connection between stress and IBS, as well as inflammatory bowel disease such as Crohns or Colitis. Reduced or inappropriate immune response leading to increased susceptibility to infection and autoimmune disease reduced mental functioning increased risk of hormonal and fertility problems an inability to enjoy life and lack of energy or motivation increased risk of heart disease, cancer and diabetes Let's focus on the immune system for now though as each one of those bullets is a blog / thesis all in itself. We all come into contact with microorganisms such as bacteria, viruses and parasites daily. They are known as 'opportunistic organisms'. Our immune system when functioning effectively keeps these everyday attackers under control. However, the 'opportunity' arises for these organisms when the immune system is weakened - and stress is one of the most common ways this happens. This doesn't have to be a physical threat to be a stress response - emotional stress creates exactly the same response. The state of our immune system is the most important determining factor when considering how susceptible we are infection and disease. Not so much the infective agent itself. Other 'stresses' include: a poor diet - a diet low in nutrients and high in sugars and refined carbohydrates environmental exposures to toxins - exhaust fumes, household cleaners, chemical laden personal care products for example. By reducing our stresses, we can boost our immune system. There are plenty of ways to identify, support and aid this process and a lot of what I do in my job as a nutritional therapist is exactly this. Working together can give extra motivation and insight into what is going on and the best way to improve your health. Get in touch if you would like a consultation and get the support you need to enable positive changes that will benefit you for years to come. Wishing you all health and happiness.
No I'm not talking about Brussels Sprouts! Do you ever remember sprouting mung beans on a piece of damp kitchen roll as a child? Those are the kind of sprouts I'm talking about. But it's not only mung beans you can sprout - you can also sprout lentils, chick peas, broccoli seeds, alfalfa seeds, buckwheat 'groats', dried beans and sunflower seeds. Why should you sprout? Well because they're a fantastic way to increase the nutrient content by up to 2000 times. Yes two thousand, my hand didn't get stuck on the noughts! WHAT IS SPROUTING? Sprouting transforms seeds or grains into a living, growing plant through the process of germination. Seeds and grains germinate simply by adding water to them and keeping them at the proper temperature. Enzyme inhibitors in the seed or grain become neutralised during germination, which causes vitamin content to drastically increase. Did you know that before the advent of mass farming, pretty much all bread would have come from partially sprouted wheat grains? The structure of these grains is fundamentally changed by the sprouting process - becoming more digestible and with an increase in nutrients. Traditionally, sheaves of grain would be stacked in the field and left for several weeks before threshing. During this time the seeds were exposed to moisture and light and therefore germination was started. Modern methods however, remove the grain from the stalk immediately and store the grain indoors, away from any moisture or light. WHY SPROUT? Sprouts represent the point of greatest vitality in the life cycle of a plant. By eating these sprouts our own vitality can be increased. Many vitamins are formed, particularly Vitamin C, B2, B5 and B6. On average the increase in vitamins is more than 500% but can reach as much as 2000% with B vitamins! These nutrients are in a very bio-available form – starch has been converted into simple sugars, protein in the form of amino acids and peptones, and crude fat is broken down into free fatty acids. Also, phytic acid becomes neutralised which can hinder absorption of minerals. Sprouts are rather like natures multi-vitamin. They are quick, simple and cheap, yet provide us with one of the most concentrated forms of nutrients found on earth. HOW DO I SPROUT? Seeds and grains need to be soaked initially to deactivate the enzyme inhibitors, soaking time ranges from four hours to overnight. I tend to just soak everything for 12 hours and then you know you have covered all bases! You can sprout in glass jars, trays with drainage or on damp kitchen roll place on a plate or tray, or in muslin or hemp bags. Sprouting kits are available from most health food shops or online which consist of perforated, tiered levels onto which you place your seeds or grains to be sprouted. Step 1 Soak in a bowl or jar overnight with 2–3 times their volume of water, then drain and rinse well. Step 2 Place your soaked seeds or grains into/onto your sprouting medium - if you don't have any kit, then a plate with several layers of kitchen roll on top will suffice - but make sure you keep it damp! A glass jar works well, but just ensure you turn it regularly - prop it so it is slightly askew and there is the maximum surface area for the sprouts. Step 3 Ensure your sprouts are kept damp, that may mean giving them a rinse or adding water 2-3 times a day. A specially designed sprouting kit will only need attention once a day. Your sprouts will be ready in 1–4 days time. Step 4 Eat! Enjoy sprinkled on top of food, added into salads or sandwiches, or add sprouted beans into stews or casseroles. Refrigerated, sprouts will keep up to one week in a plastic bag or covered glass jar. THERAPEUTIC USES Alfalfa Scientific studies have shown that alfalfa can help to reduce cholesterol Broccoli Have been found to contain 20-50 times more chemoprotective compounds than in mature broccoli heads. This study showed broccoli to have potent anti-cancer benefits. Lentils Lentils have been used to cleanse and stimulate the kidneys and adrenal system, strengthen the heart and circulation, and increase energy and vitality. The large amount of soluble fibre in them helps to lower LDL cholesterol, blood pressure, blood sugar and regulates insulin levels. Sunflower Research has found the essential fatty acids (EFA), in sunflower seeds, provide a beneficial action in cleaning arteries, reducing LDL cholesterol levels and preventing heart disease. Sunflower seeds have a medicinal use for: arthritis, rheumatism, headaches, blurred vision, high blood pressure, fluid retention, fevers, bladder and kidney inflammation, bleeding gums, bronchitis, nervous stress, coughs, colds, asthma, and duodenal ulcers. As sunflower sprouts have a warming, thermal nature, they can be used during the winter months. Buckwheat The sprouts contain rutin, lecithin, iron, calcium and boron. The rich rutin content of buckwheat makes it an excellent choice for anyone concerned about varicose veins or hardening of the arteries. Rutin is valued for its ability to strengthen the walls of capillaries. If veins become weak, blood and fluids accumulate and leak into nearby tissues. Rutin is a component of vitamin P. When buckwheat is grown as sprouts with plenty of direct sunlight, the young stems turn red which is an indication of an abundance of rutin. Also good for building the blood. CONTRAINDICATIONS Alfalfa sprouts and seeds must be avoided by people with rheumatoid arthritis and systemic lupus. Alfalfa contains the amino acid canavanine which can exacerbate these inflammatory conditions. Broccoli sprouts should be avoided by those with a thyroid condition as they contain goitrogens (as do all members of the brassica family) and may reduce thyroid function.
The health of our mouth and the health of our body are fundamentally connected. As rates of chronic disease such as heart disease, cancer, diabetes and Alzheimer’s have increased over the last century, so also has the incidences of tooth decay, gum disease and dental problems in general. Aboriginals still living a traditional lifestyle in Australia do not get dental disease, and neither do they suffer the chronic degenerative diseases until they adopt a western diet, after which they have the same disease rates as everyone else. Fossil records show us that the ancient Egyptians rarely suffered from dental disease and nearly all of them had perfectly straight teeth. Also, for all the primitiveness of our Mesolithic hunter-gatherer ancestors, fossil records show us that cavities and gum disease were a rarity (as were toothbrushes)! Following the Industrial Revolution our diet changed dramatically from seasonal, unprocessed foods, to one that became based on refined flour, sugar and vegetable oil. Now around half of all foods we buy in the UK are considered ultra-processed foods, which have been stripped of nutrients and fibre but which satisfy our instinct for sweet, energy-rich foods. Research now undeniably links our modern diet – high in processed foods – as a major contributor to the failing health of our bodies. The modern diet also differs to traditional diets in that it is much lower in the fat-soluble vitamins A, D and K and the mineral magnesium – all of which are vital for enabling calcium to build strong teeth and bones. A deficiency in these can contribute to poor bone growth and weak teeth that are more prone to decay. Therefore, something as simple as a vitamin A, D or K deficiency can explain why some people are susceptible to increased dental disease or may be a factor in the development of osteoporosis. Refined carbohydrates and sugar – a shared love Now throw into the picture our love for sugar and refined carbohydrates (basically anything made from white flour). We are not the only ones who love them though, they are an ideal food source for certain bacteria in our bodies. This collection of microbes in our digestive tract is a finely tuned balance of beneficial bacteria that keep the so-called ‘bad’ bacteria in check - although there is likely a reason for all the bacteria in our system, we just don’t understand that yet. This bacterial collection, known as the Microbiota, is key to our immune system, hormone balance, happiness and good digestion. As a very famous Greek Philosopher once said “All disease begins in the gut”… - it really is the epicentre of our health. The numbers clearly show the link between chronic disease and the health of our mouths. Those with dental disease under 65 are at a 19% increased risk of a heart attack and the over 65’s have a 44% increased risk! In the case of type 2 diabetics, there is a 3.2 times greater risk of death in those who also have dental disease. Treating the dental disease in diabetics results in substantially improved blood sugar control and a reduction in symptoms.5 Science still has some way to explaining exactly how our microbiome increases or decreases our chance of disease. But one way is certainly through our immune system. Our immune system relies on the gut microbes to give information about anything that may be harmful to us – and then act accordingly. Simply put, if there are too many ‘bad’ bacteria the immune system will be over-stimulated and go into overdrive. Did you know that around 70% of our immune cells are in our gut?! Diet is the most effective way we can alter the health of our microbiome and therefore eating a healthy diet can change the health of not only our mouth, but also our entire body. Dietary tips for whole-body health Foods to avoid These foods help the ‘bad’ bacteria in our microbiota and can contribute to inflammation and disease: • Added sugars (commonly listed as glucose, sucrose, malt syrup, high fructose corn syrup and many more!) • Refined carbohydrates (anything made with white flour e.g bread, pasta, biscuits, pastry and donuts) • Inflammation-promoting vegetable oils such as corn, soyabean, canola and sunflower oils (also avoid processed trans and hydrogenated fats). Foods to include These foods help the ‘good’ bacteria in our microbiome and can help increase the strength of our bones and teeth: • Any unprocessed foods that do not come in a packet or have an ingredients label • Fruits (in moderation) and vegetables (in abundance) are high in fibre and help to feed the ‘good bacteria’ • Healthy fats and oils such as butter, grass fed meat, nuts, olive oil, oily fish, avocados and coconut oil. • Foods rich in the mineral magnesium are leafy greens, nuts and seeds and seafood. • Fermented foods such as yoghurt, sauerkraut and kimchi contain live bacteria that may help our microbes flourish.
Hair mineral analysis testing is a fast, easy and reliable way to test for imbalances and toxins that can lead to ill health.
Thinking of giving up or reducing sugar in 2020? It may just be the single best thing you can do for your health and in this blog I look at the mechanics of how our body processes sugar, and the benefits of cutting it out. But firstly, if you are contemplating using artificial sweeteners to help you reduce your sugar intake, then you need to know this... Using artificial sweeteners increases the risks of getting the very diseases they are supposed to prevent - obesity, heart disease, diabetes and metabolic syndrome. Artificial sweeteners increase our risk of the above by affecting our gut bacteria - our microbiome - and causing a change in how our blood sugar levels are maintained - remember the importance of keeping your blood sugar levels stable? One week of artificial sweetener use causes a 50% reduction in a persons ability to balance their blood sugar, also referred to as reduced glucose tolerance or insulin resistance. What is insulin? Carry on reading to find out more... To be clear, I’m NOT talking about NATURAL SUGARS present in unprocessed fruits and vegetables, as these are bound together with fibre, vitamins and minerals, all of which have numerous benefits. I’m talking about FREE SUGAR, which is sugar that has been ADDED, and is found in processed food such as sweets, chocolate, ready meals, savoury fast food, reduced fat foods and many dressings and sauces. So let’s take a look at what happens in our body when we eat sugar. The key thing here is how much and the type of sugar we eat, and how fast it gets from our stomach and into our bloodstream. All carbohydrates are made up of glucose and eventually get broken down into glucose in our body, whether it’s a slice of cake or a roast potato. If the carbohydrate or sugar is bound with fibre, fat and/or protein (as with fruits and vegetables) then its absorption is slower and we avoid that sugar peak and have a nice slow release of sugar. Consuming a soft drink on an empty stomach for example, is possibly one of the worst things you can do as there is little in the soft drink (or your stomach) that will slow down the absorption of sugar, and the glucose will get into the bloodstream very fast causing a rapid spike in blood sugar and insulin release. What is insulin? Insulin is a hormone. Imagine insulin like a bus - it transports the sugar from the blood stream into the cells. Or if not needed, it gets packed away as fat. Because excess sugar in the blood is so bad for our cellular health, the body is extremely strict about how much sugar it allows to be in the blood at any one time. Insulin is the key hormone in the body that deals with the distribution of this sugar. Imagine it like a sugar bus, it transports the sugar from the blood stream either to the cells for energy generation, or if not needed there, it gets packed away as fat. Yes fat. In a nutshell, sugar intake stimulates insulin release, and insulin stimulates the body to store fat. So if you want to control your weight, a key aspect is controlling your blood sugar and keeping your insulin levels to a minimum. For better all-round health it is important to avoid these peaks in our blood sugar and keep our insulin working efficiently by not overworking it. Too many of these peaks can cause the insulin sugar bus to become worn out and less able to shuttle the sugar into our cells for energy, leading to raised levels of insulin and sugar in the blood. This is called insulin resistance and in the early stages is associated with weight gain and fatigue. Longer term it is well associated with many health problems such as Type 2 diabetes, heart disease, cancer, metabolic syndrome, polycystic ovarian syndrome (PCOS) and non-alcoholic fatty liver disease. So, here are eight great reasons to reduce free sugars: Tooth decay – the link between sugar consumption and tooth decay is well established and scientifically proven. As levels of sugar decrease, so do levels of decay, especially when free sugar intake drops below 10% of total calories consumed. Weight gain and obesity – as we now know, sugar intake increases insulin levels which stimulates the storage of fat. Long-term intake of too much sugar can cause insulin resistance leading to raised insulin and sugar levels. Heart disease – those who consume 25% of their calories as sugar have been shown to have double the risk of heart disease compared to those who consume only 7% of their calories as sugar. Cancer – obesity is linked to an increased risk of cancer. Also, in some scientific studies, sugar consumption has been linked directly to increased risk of several cancers. Diabetes – the number of people with diabetes has more than doubled since 1996. Currently 1 in 16 people have the disease. Recent research demonstrates a decreased diabetes risk when sugar in the diet is reduced. Higher cholesterol – increased sugar consumption increases the amount of LDL cholesterol (the bad one). Asthma – it was found that children who drank more than half a litre of soft drinks per day are significantly more likely to have asthma. Faster ageing – it’s a known fact that diabetics age faster. This is due to a process called glycation which occurs when sugar levels are elevated and causes premature wrinkling as well as other numerous detrimental effects. So, hopefully I have given you some food for thought and an incentive to start thinking about reducing sugar. If you'd like some help with any of the health issues mentioned in the article or if you'd like to go on a blood sugar balancing diet but need some guidance and support then please get in touch.
The recipe for gluten free mince pies or wheat free mince pies recipe
Hormone imbalances are not just for women. In addition to sex hormone imbalances, think stress hormones, your thyroid hormone and, your major blood-sugar control hormone, insulin. These are all commonly unbalanced by our modern lifestyles and poor diet. But what can you do about it? First of all recognise the symptoms: * Do you struggle to lose weight no matter what you do? Do you find you put weight on particularly around your middle? * Do you have energy ups and downs? Feel like you need more energy? In particular do you have a 'slump' in the afternoon? * Do you need coffee in the morning before you can fully function, and then wine in the evening to relax you? * Has your hair got thinner or falls out excessively? Do you struggle getting out of bed in the morning? Have you noticed your skin is very dry or the outer edges of your eyebrows are 'disappearing'? * If you are a woman, do you have premenstrual syndrome? Or heavy, irregular, or painful periods? * Is your sleep disturbed? Do you have trouble falling asleep or staying asleep? * Do you crave sugar or salt? * Are you anxious or depressed? Do you feel an increasing inability to cope? If you've answered yes to any of the above then a hormone imbalance is likely holding your health back. Dietary and lifestyle changes can make all the difference to your hormones and your wellbeing. What you eat can change whether you have balanced hormones or not. Would you like to have increased energy, more balanced moods, improved digestion and glowing skin? (yes that's a wonderful side effect of balancing your hormones!) Try these dietary tips: 1) Fat is the most important macronutrient for hormones. Hormones are produced using fatty acids and cholesterol - if the raw materials simply ain't there, you won't have a healthy hormonal system. BUT I'm not saying you can go and eat CHIPS!! I'm talking HEALTHY fats here. There's a big difference between fats. Avoid any fats labelled as hydrogenated, vegetable oil, trans-fat and all of the following sunflower oil, canola oil, corn oil, soybean oil and cottonseed oil - these are high in inflammatory Omega 6 fats. Opt for naturally occurring fats: Coconut oil, avocados, olive oil, butter, eggs, nuts and seeds. 2) Increase your vegetable intake. Find ways to incorporate leafy greens into your diet regularly, these contain many vitamins and minerals vital to healthy hormone function. Increase fibre with a stick of celery, carrot or pepper to compliment your mealtimes. Increase the amount of veggies in your main meals by increasing the ratio of veg to carbs and protein (ditch the potatoes or pasta). Try some vegetables you don't usually eat and smother them in melted butter and freshly ground pepper! Replace potatoes with sweet potatoes, squash, beetroot, celeriac, and swede. The first three are great roasted in coconut oil in the oven. The last two are fantastic in stews and casseroles. 3) Include healing spices and herbs. Cinnamon helps to balance blood sugar, ginger, turmeric and garlic have numerous and well documented health benefits and make any dish taste great. Cayenne, paprika, fennel and cumin are more great spices with health benefits that are easy to use in simple dishes. Get experimenting! For further help and tips why not book a nutritional consultation - I can help to identify how hormone imbalances and any potential nutritional deficiencies are affecting you. I will then guide you through simple dietary and lifestyle changes tailored uniquely to YOU. Start the New Year as you mean to go on! Wishing you health and happiness,