Dyslipidaemia, Cholesterol and Triglycerides 

Dyslipidaemia is the term used to describe unhealthy fat (lipid) levels in the blood. Whilst often this condition is oversimplified to being just “high cholesterol”, there are actually two types of fats this involves – cholesterol and triglycerides. 

What is Cholesterol and how does it affect my health?

Cholesterol is a type of fat that is vitally important for health. Most of our cholesterol is made by our bodies, primarily in the liver but also in cells throughout the body. Cholesterol is the precursor for vitamin D and for hormones such as oestrogen, testosterone, and cortisol. It is also needed for healthy cell walls and helps the body to digest and absorb important nutrients such as fat-soluble vitamins A, D, E, and K. Cholesterol is also an important molecule used in the healing process. The liver will produce extra cholesterol to be sent to sites requiring healing, and we will naturally have higher cholesterol levels when we are sick, after surgery, or even during periods of high stress. 

So, if cholesterol does so much good in the body, why does it have such a bad rap? The answer lies in the misnomer that is “good” vs. “bad” cholesterol. This type of oversimplified language has led many people to believe that it is cholesterol itself that causes health problems, but this is not the case. It is actually the transporter molecules that the body makes to move cholesterol around the body which can cause health issues. 

Because the physical structure of cholesterol means it does not circulate in blood easily on its own, the body creates small carrier molecules called “lipoproteins”, which transport cholesterol around the body to be used by cells. There are 5 types of these transporters, but the main two are HDL and LDL. 

HDL (high density lipoproteins): the “good” cholesterol transporter. This transporter carries cholesterol away from cells and back to the liver, where it can be metabolised and excreted. HDLs also “mop up” damaged LDLs. Higher levels of HDL are generally good. 

LDL (low density lipoproteins): the “bad” cholesterol transporter. This transporter carries cholesterol from the liver out to the cells throughout the body to be used. 

LDLs are much more easily damaged by oxidative stress. Too many LDLs, particularly when exposed to inflammation or low antioxidant levels, can lead to LDLs becoming damaged via oxidation. It is these oxidised LDLs which cause tissue damage and health issues. The oxidised LDLs are “sticky” and can attach to artery walls, leading to narrowing of arteries. So, when we discuss “high cholesterol”, what we are really saying is that a person has an imbalance in their cholesterol transporters – low levels of HDL and high levels of LDL. 

Causes of High Cholesterol 

Naturopathy always looks to address the underlying causes and drivers of illness, so it’s important to understand what may be causing your cholesterol issues. Causes of high cholesterol include:

Inflammation: This is a common one and in fact, high cholesterol levels may be the body’s way of telling us that there is inflammation happening that needs to be addressed. Inflammation leads to higher levels of LDL and lower levels of HDL, meaning more cholesterol is transported to the tissues and less is transported back to the liver for metabolising and excretion. The excess LDLs then become damaged, leading to even more inflammation. Oxidative stress: this can be caused by low antioxidant intake, inflammation, trans fats, excess saturated fats and sugar, smoking, and insulin resistance. 

Diet: dietary intake of cholesterol through animal products (meat, dairy and eggs), has only a minimal effect on our cholesterol levels (remember that much of the cholesterol in the body is made by the liver). Instead, it is low vegetable and fruit intake, and high intake of inflammatory foods such as sugar, trans fats, and saturated fats, which can contribute to high LDL cholesterol levels. Stress: chronic stress is bad for our health in so many ways. Stressed people and people with type A personalities can be especially susceptible to high LDL cholesterol and even heart disease. Stress drives up our cortisol levels which worsens insulin function and signals to our body to store extra body fat, further worsening cholesterol levels. The body also sees lack of sleep as stress. 

Insulin resistance and high blood sugars: high blood sugar causes many biochemical changes in the body and can lead to abnormal cholesterol levels – low HDL and high LDL levels. Sugar compounds can also exacerbate cholesterol issues by attaching to LDL molecules and making them more likely to cling onto artery walls. 

Hypothyroid: thyroid hormones are needed in order to both make cholesterol and remove it from the body. If your thyroid is not working optimally, it can greatly affect your cholesterol levels.

What are Triglycerides and How Do They Affect my Health? 

Triglycerides are a common type of fat made up of chains of fat linked by glycerol (a type of sugar-alcohol) and are the most common form of body fat. Triglycerides are found in foods and are also formed in the liver as a way for our bodies to store unused calories. Glucose and fats are bonded together to form triglycerides, which make a convenient package of the two energy sources ready to be stored for future use. These triglycerides are then stored in fat cells throughout the body and can be released by the body during periods when calorie intake doesn’t meet the body’s requirements. 

As with cholesterol, triglycerides cannot travel freely through the bloodstream – they require a transporter to move them from the liver to other body cells. There are two main transporters that carry triglycerides: 

Chylomicrons: These are very large transporters. They are the largest type of lipoprotein and typically carry triglycerides, phospholipids, proteins, as well as some cholesterol from the intestines throughout the body. 

VLDL lipoproteins: These are a very small transporter, similar in structure to HDL and LDL, which carry triglycerides primarily from the liver to the body tissues. As with LDL, they can be considered a “bad” type of cholesterol/ transporter, or a sign that your lipid levels are in the unhealthy range. Unlike with HDL and LDL, there is no way to directly measure your VLDL levels – triglyceride levels are measured instead.

When we say, “high triglycerides”, what is really meant is that the levels of triglycerides in your blood are high (as opposed to how many triglycerides are being stored in fat cells). It is these “free”, un-stored triglycerides in the bloodstream that can cause issues for cardiovascular health. Triglycerides, particularly within VLDL, can attach to artery walls to cause blockages, contributing to atherosclerosis and increased risk of stroke, cardiovascular disease and heart attack. 

Causes of High Triglycerides 

• Eating excess calories: Eating more calories than your body requires means your body will produce more triglycerides, as the body needs to store the excess calories for future use. Consuming calorie dense foods like refined carbohydrates, sugars, and foods high in saturated fats are especially easy for the body to use to form triglycerides. High GI carbohydrates also release more glucose into the blood which hinders the absorption of triglycerides out of the bloodstream. 
• Hypothyroid: The thyroid regulates much of our metabolism, including the production of 
• triglycerides for calorie storage and their release for use as energy. Low thyroid function means slower metabolic processes and a higher retention of triglycerides in the body. 
• Alcohol: When alcohol is metabolised in the liver, it is converted into fat, which can then be used to form triglycerides. 
• High blood sugar: prediabetes and diabetes can lead to high triglycerides levels, as high levels of glucose in the blood makes it more difficult for the body to absorb fat from the bloodstream and prompts the liver to produce more triglycerides. 
• Prescription drugs: certain medications, including the oral contraceptive pill, beta blockers, hormone replacement therapy, steroids, and even some diuretics can cause high triglyceride levels.

Naturopathic Treatment

In your consultation, Tanya works closely with you to understand the main drivers for your cholesterol imbalance, what dietary and lifestyle changes would be beneficial and prescribe herbs or supplements once she has an understanding of your unique health situation. Please contact me for a complimentary fact finding call or book an initial naturopathic consultation here.

The post High Cholesterol: a naturopaths guide to support you appeared first on Performance in Health.

Why is it such a healthy way of eating?

The Mediterranean Diet is an incredibly well studied, nutrient-dense way of eating that can be beneficial for so many of today’s chronic illnesses. With multi-decade studies providing thorough documentation of how this diet fares over the lifespan, the Mediterranean diet stands apart among modern diets as one backed by both science and traditional understandings of health. This blog provides you with some further information on what is and isn’t included in the Mediterranean diet, as well as some information on the types of health conditions that can benefit from this way of eating.

What Does a Mediterranean Diet Look Like?

There are numerous countries in the Mediterranean, so a number of versions exist, however some important points to remember are as follows:

• Food is mainly eaten from plant based sources, including fruits and vegetables, legumes, olive oil, nuts, seeds, and wholegrains.  An important aspect is that vegetables are the main event on the plate with good fats and meat as more of a side dish.
• Meals are home cooked and local and seasonal foods are used as much as possible.  This is not only environmentally friendly but ensures maximum nutrient content.
• Extra virgin Olive oil is the main fat used and is consumed daily and used in cooking.
• Legumes play an important role in the Mediterranean diet.
• Dark, leafy greens play a huge role and should be included in your diet daily as they are rich in antioxidants and have minimal calories.
• Maximum 4 eggs a week is common.
• Fresh fruit is a typical dessert of something sweet is desired.
• Be physically active and drink adequate water (2-3 litres a day).
• Red meat is mostly only consumed a few times every month.
• Whilst the traditional form of wholegrains was bread; managing blood glucose levels are important for most health conditions and as such I recommend that wholegrains come mostly from brown rice, quinoa, oats, thin sandwich wraps such as mountain bread or lavash.  Keep pasta to once a week and bread a few times a week with one piece at each sitting.

What’s excluded from the Mediterranean diet:

• Ultra-processed foods like potato chips
• Ready-made meals
• Soft drinks and other sugary beverages
• Frozen foods such as pies, pastries, pizzas and the like
• Deep fried foods
• Processed and refined grain foods such as white pasta and white bread
• Sweets and lollies
• Red meat is very limited (once per week or less, often only once per month)

The Mediterranean Diet Nutritional Profile

The nutritional profile of the Mediterranean diet is outstanding and offers real nourishment, suitable for children and adults throughout the lifespan. When compared to the standard Western dietary patterns typically eaten in places like Australia, the difference in nutritional profile is staggering. The standard Western diet is frequently insufficient in vital nutrients including iodine, vitamin E, magnesium, iron, vitamin A, selenium, vitamin C and folic acid. By contrast, people eating the Mediterranean diet are significantly more likely to be eating sufficient levels of these nutrients (and more) through their diet. People eating the Mediterranean diet are also more likely to have higher plasma concentrations of nutrients such as beta-carotene, folates, vitamin C and vitamin E, and HDL (“good”) cholesterol. Protein intake is higher while carbohydrate intake is lower compared to the standard Western diet, and there is a lower intake of inflammatory saturated and trans fats, instead having higher intake of anti-inflammatory unsaturated fats from foods like olive oil. The Mediterranean diet has low to no intake of processed and pre-cooked foods and is rich in fibre and antioxidants to protect health.

Some of the powerhouse nutrients that are rich in a Mediterranean diet include:

• Omega 3 fatty acids, mostly consumed through fish: vital fatty acids for regulating inflammation in the body and protective against cardiovascular disease, depression, Alzheimer’s disease and more.
• Unsaturated fatty acids, mostly through olive oil.
• Antioxidants, through vegetables, fruit, fresh herbs, and spices
• Fibre, through whole grains, legumes, vegetables, and fruits
• Polyphenols, flavonoids, and other anti-inflammatory compounds found in fruits, vegetables, legumes, nuts, seeds, and olive oil.

The Mediterranean Diet and Disease

Some of the health conditions that studies have found can benefit from the Mediterranean Diet include:

• Asthma
• Breast cancer
• Cardiovascular disease
• Cognitive decline and neurocognitive disorder
• Colorectal cancer
• Depression
• Diabetes
• Erectile dysfunction
• High blood pressure
• Inflammatory bowel disease
• Diverticulitis and proctitis
• Insulin Resistance
• Metabolic Syndrome
• Obesity
• PCOS
• Stroke prevention
• Arthritic conditions

Below is some further information about some of the major conditions that benefit from the Mediterranean diet.

Cardiovascular Disease

In fact, studies have found that the Mediterranean diet has similar efficacy to many standard treatments for cardiovascular disease such as beta blocks and ace inhibitors, without medication side effects. The Mediterranean diet helps to improve blood lipid profiles, reduce high blood pressure, reduce inflammation and oxidation, and reduce blood coagulation, meaning less plaque formation in arteries. Studies show its likely not any one individual food type in the Mediterranean diet that helps to improve cardiovascular health, but rather, the combination and balance of nutrients in the diet that has benefit. Omega 3 fatty acids from fish, antioxidants, polyphenols and fibre from vegetables, fruits and legumes, polyunsaturated fats from olive oil, each confer therapeutic benefits to the cardiovascular system, especially when eaten in a well-balanced diet like the Mediterranean diet.

Metabolic Syndrome

The Mediterranean diet helps with prevention of metabolic syndrome and protects against many of the risk factors of metabolic syndrome, such as waist circumference, blood glucose, blood lipids, and blood pressure.

Insulin Resistance and Diabetes

Studies have shown that the Mediterranean diet can help improve insulin sensitivity for those with diabetes and insulin resistance more effectively than other dietary plans. The high content of polyphenols and unsaturated fatty acids from foods such as olive oil, fruits and vegetables, and nuts helps to improve the body’s insulin and glucose levels. For those at risk of developing diabetes, the Mediterranean diet can reduce the risk by as much as 83%.

Non-Alcoholic Fatty Liver Disease

NAFLD is a serious condition associated with insulin resistance which can lead to serious liver complications in the long term. The Mediterranean diet has been shown to improve liver function and reduce complications of NAFLD by reducing inflammation, improving insulin resistance and blood glucose control, and reducing oxidative stress.

Neurocognitive Disorder and Dementia

An analysis of 22 clinical studies found the Mediterranean Diet was consistently associated with a lower risk of a number of neurological and neurocognitive disorders, including cognitive impairment, dementia, and even Parkinson’s disease.

Mental Health

A 20-year cohort study published in 2021 followed nearly 50,000 Swedish women and found adherence to the Medi diet reduced the risk of depression in later life. A recent review of 37 studies has found that the high polyphenol content of the Mediterranean diet is likely to help reduce the risk of developing depression, as well as helping to relieve depressive symptoms.

Inflammatory Bowel Disease

Inflammatory bowels diseases such as Crohn’s disease and ulcerative colitis also benefit from the Mediterranean diet. This is because this diet can help to reduce inflammation, improve liver function, and blood lipids, reduce symptoms, and improve quality of life in IBD patients.   The foods in this diet feed healthy species of bacteria which in turn produce butyrate and other healing substances which heal the digestive system.

PCOS

Research shows the Mediterranean diet can be useful for PCOS by helping reduce insulin resistance, improve blood lipid levels, and even help to regulate the menstrual cycle. One of the ways it is able to assist with PCOS is through the high level of the antioxidant compound resveratrol, found in foods such as grapes, berries and red wine.

For a thorough and investigative naturopathic approach to your health condition or wellness goals, please book an appointment with me via the contact tab on my website here or email me on tanya@performanceinhealth.com.au.

References

Bayes, J., Schloss, J., & Sibbritt, D. (2020). Effects of polyphenols in a Mediterranean diet on symptoms of depression: A systematic literature review. Advances in Nutrition, 11(3), 602–615.

Castro-Quezada, I., Roman-Vinas, B., & Serra-Majem, L. (2014). The Mediterranean diet and nutritional adequacy: A review. Nutrients, 6(1), 231–248.

Chicco, F., Magri, S., Cingolani, A., Paduano, D., Pesenti, M., Zara, F., Tumbarello, F., Urru, E., Melis, A., & Casula, L. (2021). Multidimensional impact of Mediterranean diet on IBD patients. Inflammatory Bowel Diseases, 27(1).

Guasch-Ferre, M., Merino, J., Sun, Q., Fito, M., & Salas-Salvado, J. (2017). Dietary polyphenols, Mediterranean diet, prediabetes, and type 2 diabetes: A narrative review of the evidence. Oxidative Medicine and Cellular Longevity, 2017.

Mirabelli, M., Chiefari, E., Arcidiacono, B., Corigliano, D. M., Brunetti, F. S., Maggisano, V., Russo, D., Foti, D. P., & Brunetti, A. (2020). Mediterranean diet nutrients to turn the tide against insulin resistance and related diseases. Nutrients, 12.

Papadaki, A., Nolen-Doerr, E., & Mantzoros, C. S. (2020). The effect of the Mediterranean diet on metabolic health: A systematic review and meta-analysis of controlled trials in adults. Nutrients, 12(11).

Psaltopoulou, T., Sergentanis, T. N., Panagiotakos, D. B., Sergentanis, I. N., Kosti, R., & Scarmeas, N. (2013). Mediterranean diet, stroke, cognitive impairment, and depression: A meta-analysis. Annals of Neurology, 74(4), 580–591.

Widmer, R. J., Flammer, A. J., Lerman, L. O., & Lerman, A. (2015). The Mediterranean diet, its components, and cardiovascular disease. The American Journal of Medicine, 128(3), 229–238.

Yin, W., Lof, M., Chen, R., Hultman, C., Fang, F., & Sandin, S. (2021). Mediterranean diet and depression: A population-based cohort study. International Journal of Behavioural Nutrition and Physical Activity, 18.

The post The Mediterranean Diet & Why it is Superb for Health appeared first on Performance in Health.

The Ins and Outs of the Paleo Diet

So, you’ve heard all about how popular the paleo diet is, but what exactly is it? The paleolithic (“paleo”) diet, is one based on estimations of what our ancestors ate prior to the onset of agriculture. Other names for the paleo diet include the “caveman” diet, the “stone-age” diet and the “hunter-gatherer” diet.

The paleolithic period (also known as the old stone age) was a period starting roughly 2.5 million years ago and ending around 10,000BCE with the development of agriculture. Many of the diet-related health issues encountered in modern times such as heart disease, diabetes, insulin resistance and even dementia have arisen in part due to dietary changes brought on with the rise of agriculture, which saw our diets move towards a diet much more focused on dairy and grains (of course, changes in physical activity, high chronic stress, and the development of highly processed foods also play a significant role here). Proponents of the paleo diet argue that our microbiota and physiology in general has not adapted to this changed diet and instead is better suited to the pre-agricultural dietary patterns of our ancestors. The paleo diet is an attempt to mimic the type of diet our ancestors might have eaten as hunter-gatherers, in order to try to emulate the diet that best suits our physiology.

So, what does this ancient eating pattern look like? Well, it certainly looks quite different to the standard Western diet. All dairy and grains are excluded – this includes not only wheat (e.g. bread, pasta), but also rice, oats, barley, quinoa, and even “ancient grains” like amaranth and millet. Dairy is completely excluded, including both cow and goat milks. In addition to excluding grains and dairy, the paleo diet excludes all legumes, such as lentils, chickpeas and beans. Refined carbohydrates and sugars are also off the menu, along with processed oils (e.g. vegetable oil, peanut oil), and heavily processed foods such as chips, lollies and cakes. Some foods, such as alcohol and potatoes, are up for debate and may or may not be included, depending on the individual’s ideas on the diet. Instead, the paleo diet is rich in fruits and vegetables, grass-fed lean meat, wild-caught fish, eggs, and nuts. Often times there is a focus on “the wilder the better” as far as meats and other animal foods are concerned, so game meats and even organ meats can be common choices with this diet.

Because of the focus on meats, the paleo diet is considerably higher in protein than other modern diets, with around 30% of calories coming from protein, compared to the standard Western diet’s 10-15%. This higher protein intake may be beneficial for athletes and those who are very active however, as higher amounts of physical activity does increase protein requirements. The paleo diet is also low in carbohydrate, although not as low as the keto diet. Around 25% of calories come from carbohydrates. By contrast, the standard Western diet is made up of 40-60% carbohydrates, and the keto diet is just 5-10%. The remaining 45% of calories come from fats, with 10% from saturated fats and the remaining 35% from mono and polyunsaturated fats.

Conditions it is Good For

Cardiovascular Disease

Whilst more research is needed to better evaluate the effects of the paleo diet on cardiovascular disease, the research available is positive. Studies have shown that the paleo diet can help to reduce a range of cardiovascular risk factors including blood pressure and cholesterol, as well as helping with reducing BMI and waist circumference. These beneficial effects begin very quickly, and even healthy individuals can enjoy better blood glucose levels and blood pressure by eating paleo.

Paradoxically, one study on the effects of the paleo diet on gut microbiota found long-term adherence to the diet led to increased levels of trimethylamine-N-oxide (or TMAO, for short), a by-product of certain gut microbes which is linked to cardiovascular disease. The low intake of resistant starch (one of the main food sources for our good gut bacteria) leads to changes in the amounts and types of bacteria in the gut. It’s unclear, however, whether this effect would outweigh the overall cardiovascular benefits of the diet. My love of the gut bacteria and the role they play means that other eating philosophies may be better for wholistic health..

Diabetes and Insulin Resistance

In diabetic patients, the paleo diet helps to lower glucose levels and HBA1c (a measure of glucose levels of a period of 3 months, which is used to assess longer-term trends in glucose levels). In fact, the paleo diet outperformed a diet designed specifically to help manage diabetes in terms of reducing blood sugar levels in diabetics in a 2009 study. The paleo diet also led to lower blood pressure, BMI and waist circumference, too.

Weight Loss

Much like the keto diet, the paleo diet has been found to be a beneficial dietary choice for those wishing to lose weight. A short-term study on healthy volunteers found just 3 weeks of the paleo diet led to an average weight loss of around 2.3 Kg (although some of this weight loss may be loss of body water due to a change in carbohydrate intake – see our blog on the keto diet for further info on this phenomenon). An added benefit of the paleo diet (and one which is shared with the keto diet, too) is that the higher intake of protein and fats means better satiety – feeling full after meals. Feeling full between meals can be hugely beneficial when it comes to weight loss, as it reduces the need for additional snacks.

Multiple Sclerosis

Whilst much of the research on the paleo diet has looked at its cardiovascular and metabolic benefits, there is emerging evidence to suggest it may also be beneficial in multiple sclerosis. MS is a common neurological condition that can be highly debilitating, with a host of symptoms including brain fog, physical and mental fatigue, pain, weakness, and vision problems. Studies show the use of the paleo diet helps to reduce some of the symptoms of multiple sclerosis, such as mental and physical fatigue, as well as improving exercise tolerance and hand and leg function. The result is improved quality of life for patients with MS. 

Cons of the Diet

One of the most significant cons of the paleo diet is cost. The exclusion of lower cost, economical foods such as grains and legumes drives up the price. So too does the inclusion of large amounts of meat, particularly grass-fed and wild caught options, which are typically more expensive choices. These expensive food choices could make the paleo diet difficult to stick to in the long term, particularly for those in lower socioeconomic situations. Another con of the paleo diet is its environmental cost. The paleo diet has a higher intake of animal-based foods compared to some other diets, and these foods have a higher carbon footprint compared to plant-based foods. The paleolithic diet has some nutritional shortfalls, too. It is unfortunately low in calcium, so a good quality calcium supplement is typically required to prevent bone mineral loss. Similarly, a study from 2017 found long-term use of the paleo diet led to iodine deficiency, so appropriate supplementation of iodine would also need to be considered. The paleo diet would not be suitable for vegans, as the lack of legumes would significantly reduce availability of protein-rich vegan foods. Vegetarians would likely find the diet very restrictive, however would have protein-rich food in the form of eggs.

It’s also important to consider just how “paleolithic” a modern paleolithic diet can be, and whether we should even be aiming to eat like our ancestors did. Although removing grains and dairy from the diet is a step towards what our ancestors ate, in reality the meats, fruits and vegetables that are readily available to the majority of us are vastly different to their ancient counterparts. One only has to look at the difference between a cultivated banana and a wild banana to see the difference! If our foods have changed so drastically in the last 12,000 years, surely our own bodies have also changed to adapt to our new diets in this time, too.  And do we do the exercise of our ancestors which may have been more appropriate with such a high protein diet?   I think not.

Whilst the paleo diet certainly has its benefits, there are shortfalls in terms of nutritional profile, particularly in the long term. If you are interested in changing your dietary habits, naturopaths are trained in developing detailed eating plans that are right for you and your unique situation. 

References

Cambeses-Franco, C., Gonzalez-Garcia, S., Gumersindo, F., & Moreira, M. T. (2021). Is the paleo diet safe for health and the environment? Science Of the Total Environment, 781.

Frassetto, L. A., Schloetter, M., Mietus-Synder, M., Morris Jr., R. C., & Sebastian, A. (2009). Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. European Journal of Clinical Nutrition, 63, 947–955.

Genoni, A., Christophersen, C. T., Lo, J., Coghlan, M., Boyce, M. C., Bird, A. R., Lyons-Wall, P., & Devine, A. (2020). Long-term paleolithic diet is associated with lower resistant starch intake, different gut microbiota composition and increased serum TMAO concentrations. European Journal of Nutrition, 59, 1845–1858.

Ghaedi, E., Mohammadi, M., Mohammadi, H., Ramezani-Jolfaie, N., Malekzadeh, J., Hosseinzadeh, M., & Salehi-Abargouei, A. (2019). Effects of a paleolithic diet on cardiovascular disease risk factors: A systematic review and meta-analysis of randomized controlled trials. Advances in Nutrition, 10(4).

Irish, A. K., Erickson, C. M., Wahls, T. L., Snetselaar, L. G., & Darling, W. G. (2017). Randomized control trial evaluation of a modified paleolithic dietary intervention in the treatment of relapsing-remitting multiple sclerosis: A pilot study. Degenerative Neurology and Neuromuscular Diseases, 7.

Jonsson, T., Grandfeldt, Y., Ahren, B., Branell, U.-C., Palsson, G., Hansson, A., Soderstrom, M., & Lindeberg, S. (2009). Beneficial effects of a paleolithic diet on cardiovascular risk factors in type 2 diabetes: A randomized cross-over pilot study. Cardiovascular Diabetology, 8.

Jonsson, T., Grandfeldt, Y., Lindeberg, S., & Hallberg, A.-C. (2013). Subjective satiety and other experiences of a paleolithic diet compared to a diabetes diet in patients with type 2 diabetes. Nutrition Journal, 12.

Klonoff, D. C. (2009). The beneficial effects of a paleolithic diet on type 2 diabetes and other risk factors for cardiovascular disease. Journal of Diabetes Science and Technology, 3(6).

Manousou, S., Stal, M., Larsson, C., Mellberg, C., Lindahl, B., Eggertsen, R., Hulthen, L., Olsson, T., Ryberg, M., Sandberg, S., & Nystrom, H. F. (2018). A paleolithic-type diet results in iodine deficiency: A 2-year randomized trial in postmenopausal obese women. European Journal of Clinical Nutrition, 72, 124–129.

Osterdahl, M., Kocturk, T., Koochek, A., & Wandell, P. E. (2008). Effects of a short-term intervention with a paleolithic diet in healthy volunteers. European Journal of Clinical Nutrition, 62, 682–685.

Zopf, Y., Relijic, D., & Dieterich, W. (2018). Dietary effects on microbiota—New trends with gluten-free or paleo diet. Medical Sciences, 6(4).

The post The Paleo Diet appeared first on Performance in Health.

Although considered by many to be a recent “fad” diet, the ketogenic diet has a long, documented history of use as a therapeutic aid for a number of conditions. Since the 1920s, the ketogenic diet has been used in the treatment of epilepsy and was the standard treatment for both type 1 and 2 diabetes until relatively recently, too. So, what exactly is it? The ketogenic diet is uniquely different to other diet options because it is very high in fat and low in both protein and carbohydrates. Switching to fat as the primary fuel source for the body triggers a change in energy production in the body that is akin to how the body operates during starvation. The classic ketogenic diet (the one originally developed for managing epilepsy) also has restricted calories and fluid intake, in order to better mimic the effects of fasting on the body.

During fasting, the body switches from using primarily carbohydrates for fuel to instead utilising fat as a fuel source. The liver breaks down fatty acids released from the body’s fat stores and breaks these down into products called ketone bodies (or simply “ketones”), namely beta-hydroxybutyrate, acetoacetate and acetone (yep, acetone). This is a state known as ketosis. Ketones are considered a “super food” for the brain and can even be considered a “super fuel” for the body in general, because ketones produce more ATP energy in the body than glucose does. ATP energy is the main method of energy production throughout the body. Essentially, the body becomes more efficient at producing energy. The ketogenic diet forces the body into a state of ketosis by severely limiting the intake of carbohydrates, forcing the body to utilise alternate methods of energy production. Some detractors of this diet type argue that it goes against the body’s natural metabolic preferences to force it into ketosis, but there is evidence to suggest that the body can thrive in this state. Interestingly enough, human nutrition actually begins with ketones! Colostrum, the special breast milk produced in the first few days after birth, is ketogenic and provides all the nutrition newborns require in those first few days of life.

So, exactly how low do carbohydrates need to be in order to put the body into ketosis? To reach (and stay in) ketosis, carbohydrates need to make up less than 10% of total caloric intake. By contrast, the typical Western diet is made up of anywhere from 45-65% carbohydrates. The classic ketogenic diet requires around 90% of calories to come from fats, with the remaining 10% split between protein and carbohydrates (6% for protein and just 4% for carbohydrates). This strict restriction of carbohydrates and protein is difficult to adhere to and requires very careful planning and weighing of foods to meet requirements. The modern ketogenic diet more commonly followed in recent times is less strict than this, simply requiring the carbohydrates be 10% or less of daily calories and fat to make up 70% or more, without requiring weighing of food or restricting fluid intake. It’s important to note that even in ketogenic diets we still require some carbohydrates in our diet, as not all of our cells and organs can use ketone bodies for fuel. Red blood cells, for example, are only able to produce energy from carbohydrates and glucose. Similarly, the liver can’t use ketones, as it lacks an important enzyme needed for the ketone pathway.

Conditions that Can Benefit from the Ketogenic Diet

Epilepsy

Epilepsy is one of the most well-documented conditions that benefits from the ketogenic diet. Even in Ancient Greece, the benefits of fasting for epilepsy were known, and the classic ketogenic diet was specifically designed to mimic fasting and assist in the treatment of epilepsy. Nowadays, the ketogenic diet is used primarily for those with refractory epilepsy – that is, epilepsy that does not respond to anti-seizure medications or surgery. There are several different ways by which the ketogenic diet helps in epilepsy management. Firstly, switching to ketones as an energy source for the brain increases the brain’s energy reserves, stabilising neurons and reducing the “excitability” of the synapses (the connections between brain cells), reducing the tendency for seizures. Interestingly, research suggests that some of the benefit of the diet may also come from its effect on the gut microbiota. With reduced intake of carbohydrates, there is less fuel available for bacteria to consume in the bowels, leading to changes in the types and amounts of bacteria in the gut. Bacteria in the gut are able to impact neurological functioning through the production of a number of different neuroactive molecules, including GABA and glutamate, which can affect brain functioning and shift the balance of neurons in the brain towards a lower likelihood of seizure. A recent study on mice found the ketogenic diet resulted in marked increases in specific bacteria including the Parabacteroides bacteria species and led to reduced seizure activity in epileptic mice.

Diabetes

Until the development of synthetic insulin in the 1920s, the ketogenic diet was routinely used for both type 1 and type 2 diabetes management. Numerous studies on the effects of ketogenic diets in diabetes management have found it to be an effective treatment strategy. In as little as 14 days on a ketogenic diet, patients experience improved insulin function, reduced blood glucose and cholesterol levels and even begin to lose excess weight. In longer term studies, these markers continue to improve with ongoing use of the ketogenic diet. Even with the use of insulin for diabetes management, ketogenic diets can improve the health outcomes and reduce medication requirements for those with diabetes.

Obesity and Weight Loss

The ketogenic diet is often touted as a weight loss aid, and certainly the evidence is there to back up these claims. High fat diets are typically more effective than other diets in the management of obesity in part because of their improved satiety – people on a ketogenic diet simply feel less hungry between meals, which helps with sticking to the diet. Consuming lower levels of carbohydrates reduces the output of the hormone ghrelin, which is the hormone responsible for making us feel hungry. There are also other ways the ketogenic diet can help with weight loss. A recent study found that the ketogenic diet, in combination with exercise, shifted skeletal muscles towards utilising more fat as fuel and resulted in improved insulin levels, even in already healthy, fit individuals. There is also a shift in the body towards increasing the breakdown of body fat for fuel, and reduced substrate available for the body to replace body fat stores, as this process requires glucose. Studies on obese patients have found that the ketogenic diet not only helps with reducing body weight but also cholesterol and even blood pressure.

There is, however, an important caveat to discuss when it comes to the supposed “miracle” weight loss people experience when they first begin this diet. Whilst the ketogenic diet is good for weight loss it is important to note that at least some of the very early weight loss experienced by people who start the ketogenic diet is actually loss of body water. A certain level of water is required for glycogen storage in muscles and other tissues. When we suddenly severely limit our carbohydrates intake, our body uses up/ empties our glycogen stores, which leads to a sudden reduction in water weight. This process is also why people experience a rapid increase in weight when initially moving away from a ketogenic diet. The sudden increase in body water when moving out of ketosis is often falsely believed to be a sudden regaining of lost body fat, and unfortunately can unnecessarily deter people from stepping away from the ketogenic diet when it is no longer serving them.

PCOS

PCOS (polycystic ovarian syndrome) is a common hormonal condition, affecting up to 20% of women of reproductive age. It’s a complex condition but involves the overproduction of androgens (“male” type hormones), increased body fat and insulin resistance, and can even lead to obesity and type 2 diabetes. Women with PCOS typically experience menstrual and fertility issues, and it can lead to depression and significantly affect quality of life. Studies examining the effects of diet on PCOS have found the ketogenic diet reduces the overproduction of androgens, leading to normalised hormonal function, improved insulin function and even lowering of depressive symptoms.

Mental Health

The ketogenic diet also generates interest with regards to the treatment of a range of mental health conditions, because of the effect of ketones on the brain. Research suggests ketogenic diets are neuroprotective, because of the way they change energy utilisation in the brain, which leads to improved cognitive performance and cerebral function. The positive mental health effects may also be due to the effect of ketosis on neurotransmitters. The ketogenic diet has been shown to increase levels of GABA (also known as gamma-aminobutyric acid), which is known for producing feelings of calmness.

Alzheimer’s Disease

It’s not surprising that the ketogenic diet has been used in the management of Alzheimer’s disease, which is sometimes referred to as “the diabetes of the brain”. Alzheimer’s is a complex and poorly understood condition, however one of the major pathophysiological processes that lead to symptom development is poor glucose metabolism in the brain, which leads to the development of plaques in brain tissue. The ketogenic diet may help to relieve this by providing an alternative fuel source to the brain in the form of ketones. Studies have found the ketogenic diet, in addition to being neuroprotective, also reduces the build up of amyloid on the brain.

IBS

Interestingly, the ketogenic diet may also be beneficial in managing IBS symptoms. Part of this is due to the reduction in carbohydrate intake and the effect this has on the microbiome. In IBS, there is often an imbalance of gut bacteria (known as dysbiosis) and/or an overgrowth, which can lead to excessive fermentation in the gut in response to eating carbohydrates. The reduction in carbohydrates reduces the food source available for bacteria to ferment, in turn reducing the number of bacteria present in the gut (and reducing their effect on our health, too).

Cancer

A growing body of evidence suggests that the ketogenic diet might even be a useful tool in the battle against cancer. One of the primary ways it has been proposed to be of benefit is through the phenomenon known as the Warburg effect. Cancer cells prefer to use glucose for energy and are less able to use ketones as a fuel source when glucose becomes unavailable. By reducing the availability of glucose for energy consumption, the ketogenic diet can “starve” the cancer cells, limiting the ability of tumours to proliferate and grow. So far researchers have demonstrated this effect of the diet on brain, breast, colon, endometrial and prostate cancers. However, it’s important to note that the ketogenic diet in itself is of course not going to be a cure for cancer, although with more research it may form one tool for the cancer treatment toolkit.

Cons and Contraindications

The ketogenic diet is not without its side effects, some of which can be significant. Common mild side effects include headache, diarrhoea, constipation, and insomnia. Long term, the ketogenic diet can lead to deficiencies in minerals such as zinc, calcium and selenium, as well as low vitamin D, so it is important to have appropriate supplementation whilst on this diet.

Another significant con of the ketogenic diet is its hormonal effect, particularly in women. The low levels of fibre in the diet impact not only our gut microbiota but also our hormone levels. Fibre is crucial for the excretion of excess hormones such as oestrogen. Without sufficient dietary fibre, oestrogen and other hormones that would normally have been excreted are reabsorbed in the gut and re-enter circulation in a process known as “enterohepatic recycling”. This leads to an increase in circulating oestrogen levels, which can wreak havoc on women with conditions exacerbated by hormonal changes, such as endometriosis, PMS, and even menopause. The low levels of complex carbohydrates can also trigger an increase in cortisol production, which can further exacerbate menopausal symptoms. In women, elevated oestrogen levels can also suppress thyroid hormone production. Our thyroid hormones are responsible for metabolism – suppressing them can lead to weight gain, decreased energy levels and low libido. So, although women may lose weight initially, the effects of ketosis on thyroid hormones and metabolism may end up leading to weight gain in the long term. In fact, the suppressing effects of the ketogenic diet on thyroid hormones are so marked that in some patients on the ketogenic diet for epilepsy, synthetic thyroid hormone replacement is required. These effects on thyroid hormones also mean that the ketogenic diet may not be recommended for those who already experience thyroid hormone issues.

The overall health of gut microbiome which is the ecosystem of bacteria and other species is a major consideration whenever a keto diet is implemented long term.  With a range of carbohydrates representing the main food source for healthy species, reducing nutrient rich carbohydrate foods can have significant implications on mental health, immune system and much more.

Whilst the ketogenic diet can have fantastic results in helping to manage certain conditions and can be used for short-medium term health strategies, it’s not without its limitations and risks. Because of this, it’s vital to speak with a professional before embarking on a ketogenic diet, to make sure you are set up for success with your health.  Naturopathic expertise can point you in the right direction and give you the tools required to support optimum short, medium and long-term health.  This way you know whether this kind of diet is appropriate and for how long it should be used in your unique situation.

References

Gupta, L., Khandelwal, D., Kalra, S., Gupta, P., Dutta, D., & Aggarwal, S. (2017). Ketogenic diet in endocrine disorders: Current perspectives. Journal of Postgraduate Medicine, 63(4), 242–251.

Kose, E., Guzel, O., Demir, K., & Arslan, N. (2017). Changes of thyroid hormonal status in patients receiving ketogenic diet due to intractable epilepsy. Journal of Pediatric Endocrinology and Metabolism.

Ludwig, D. S. (2020). The ketogenic diet: Evidence for optimism but high-quality research needed. The Journal of Nutrition, 150(6), 1354–1359.

Meira, I. D., Romao, T. T., do Prado, H. J. P., Kruger, L. T., Pires, M. E. P., & da Conceicao, P. O. (2019). Ketogenic diet and epilepsy: What we know so far. Frontiers in Neuroscience.

Miller, V. J., LaFountain, R. A., Barnhart, E., Sapper, T. S., Short, J., Arnold, W. D., Hyde, P. N., Crabtree, C. D., Kackley, M. L., Kraemer, W. J., Villamena, F. A., & Volek, J. S. (2020). A ketogenic diet combined with exercise alters mitochondrial function in human skeletal muscle while improving metabolic health. American Journal of Physiology.

Newman, T. (2019). Keto diet: New study unearths sex differences. https://www.medicalnewstoday.com/articles/324792

Olson, C. A., Vuong, H. E., Yano, J. M., Liang, Q. Y., Nusbaum, D. J., & Jsiao, E. Y. (2018). The gut microbiota mediates the anti-seizure effects of the ketogenic diet. Cell, 173(7), 1728–1741.

Paoli, A., Mancin, L., Giacona, M. C., Bianco, A., & Caprio, M. (2020). Effects of a ketogenic diet in overweight women with polycystic ovary syndrome. Journal of Translational Medicine, 18.

The post The Ketogenic Diet 101 appeared first on Performance in Health.

Sadly, many smoothies are not the “golden child” of healthy meals that you have been led to believe and in fact can be quite disastrous to your health.

If I am honest, I often cringe when someone tells me that they have a smoothie for breakfast every day because I know from experience that it is unlikely that the recipe is optimal for health.

The health of a smoothie all depends on what ingredients are in the smoothie and most importantly what the measurements are of those particular ingredients.

So, why don’t we investigate the ingredients and measurements of a smoothie that can make it an unhealthy meal option.

Too Much Fruit: Don’t get me wrong, I love fruit for health.  Two pieces of fruit a day, eaten with a good fat or protein and spread over the day has wonderful health benefits.  Too much fruit however in one hit with inadequate protein and/or good fat can turn fruit from a superstar to a very low performer indeed.  It is critical that fruit is eaten in a certain way and spread over the day if you want to benefit from its health powers.  Why is this the case?  Fruit is a carbohydrate and has a high fructose content and this can have a huge impact on blood sugar levels.  If your smoothie is full of fruit and has minimal or no protein or good fat, then it is considered a high glycaemic load food.

What is the big deal about a high glycemic load meal?

So, even though your smoothie may be jam packed full of healthy ingredients, it can cause insulin levels to spike if the right blend or ratios of ingredients are not considered.

A simplified explanation is that high glycaemic means that food eaten moves from your gastrointestinal tract into your blood really quickly. The body hates big dumps of sugar as it is dangerous to the body.  Carbohydrates are sugar so large amounts of sugar enter your blood all at once. Your insulin then increases very quickly, and this is a major cause of becoming insulin resistant, not to mention the energy slumps that soon follows. So, remember that if you eat a large amount of carbohydrates during a meal or snack, blood sugar levels will rise, making insulin levels spike and then as a consequence your blood sugar levels drastically fall. This can leave you feeling hungry again quite shortly after, fatigued and sometimes anxious instead of feeling satisfied and energized which is how you should feel for several hours after a properly put together meal.

So, what is a properly put together smoothie? 

A healthy smoothie that doesn’t create big dumps of sugar in your blood stream and unhealthy insulin spikes must have a certain proportion of carbohydrates, protein, good fats, and liquid.  When done well, this produces a smoothie that has a low glycaemic load and where the body happily spreads the energy over a longer period of time.  This keeps you feeling full for longer, energetic, your mood is supported for better balance and your cognition will be better performing.

My recommendations for ingredient proportions are as follows:

Choose your leafy greens: always include a few handfuls of healthy greens such as baby spinach, lettuce, or kale.

Add your fruit: for your fruit, a maximum of ½ cup or approximately 2 tablespoons of frozen berries, mango, banana, or fruit of choice.   For those smoothie die-hards, frozen fruit is the only way to go for a thick, icy smoothie.

Decide on your protein:  Protein is a critical component of practically every structure and function of the human body and is needed to build and repair muscle & tissues, energy production, hormone production, liver detoxification and regulation of mood.

Protein powders are an easy choice here but so many are full of hidden sugars or artificial sweeteners so simple is best.  I use a basic practitioner brand brown rice protein powder which is free of excipients and have 2 scoops which is 40 grams.  Other protein options include whey protein, pea protein, 2 tablespoons of raw nut butter, chia seeds, flaxseed meal.

Adding protein to any high carbohydrate meal reduces the glycaemic response and this is very important for health.

Add a good fat: 2 tablespoons of good fat are another addition to a healthy smoothie.  My favourite is avocado, nut butter, freshly ground flaxseed and chia seeds or coconut milk as your liquid base.

Good fats also help reduce the glycaemic response of high carbohydrate meals and are not simply a source of energy for our bodies.  Fats are used as structural building blocks for our bodies and for vital processes, nourishing the skin & brain, delivering fat-soluble nutrients and help keep us feel satiated for longer meaning that we eat less.  They are also important for mental and cardiovascular health to name a few.

Choose your liquid base:  Add 200 ml of your preferred fluid.  I find that with all of the ingredient’s above, filtered water is a great option with no added calories however other options may include coconut water or unsweetened nut milks, rice milk, or oat milk.

Other nutrient additions: might include some chlorophyll, spirulina, maca, cocao powder, medicinal mushrooms, cinnamon, broccoli sprouts or wheatgrass to top up the antioxidant and nutrient power of your smoothie meal replacement.

Let us recap

Keep an eye on the amount of fruit and always combine your fruit with some leafy greens, protein, and good fat, strategically managing the portions of each to keep energy flowing and insulin spikes down.

There is no doubt that green smoothies are a wonderful way to get important nutrients and antioxidants into your day however a badly thought-out smoothie can be detrimental to health so make wise recipe decisions.

Please click here for some healthy smoothie recipe options and enjoy.   

Enjoy

The post Is your Smoothie healthy or is it contributing to poor health? appeared first on Performance in Health.

Protein

Adequate protein intake is vital for health. Protein is used to build our muscles and organs, to make hormones and immune antibodies, and even helps to maintain our fluid balance and the pH of our bodies. Although overt protein deficiency (known as kwashiorkor) is incredibly rare in the Western world, a vegan diet without appropriate planning for protein intake can lead to protein insufficiency and negative health consequences.

Signs that you might be low on protein include:

• Brittle nails
• Hair loss
• Poor immune function, tendency to infections
• Loss of muscle mass, muscle weakness, or delayed muscle recovery
• Increased appetite and food cravings

Protein should make up 15-25% of your daily food intake. For a 65Kg woman, this would be around 10-16g of protein per day, or around 5g per main meal. 5g of protein would look like:

• 62g organic tofu (around ¼ cup)
• 50g lentils (around ¼ cup cooked)
• 75g hommus (around 5 tablespoons)
• 150g mushrooms (around 2 cups)

Other vegan sources of protein include:

• Nuts and seeds – choose a variety of different nuts and seeds to include in your diet to maximise your mineral intake at the same time. Try almonds, cashews, Brazil nuts, walnuts, pumpkin seeds, and hemp seeds. Nut butters and even tahini can also be great sources of protein, but be sure to choose varieties without emulsifiers and other unnecessary additives.
• Other legumes, such as black beans, chickpeas, and peanuts – always remember to wash your legumes thoroughly before cooking or eating to reduce your intake of phytates (these can block the absorption of other nutrients)
• Tempeh and edamame – choose organic varieties, as these are generally GMO-free.

As you can see, eating sufficient protein in a day isn’t difficult, provided you include a good source of protein at each of your main meals.

Essential Fatty Acids

Fatty acids are an integral part of every cell membrane in the body, helping to control what goes inside the cell and what comes out of it. They are also used as the building blocks for certain types of hormones such as prostaglandins, which are involved in tissue healing and blood clotting, and regulate the body’s response to injury and inflammation. The types of prostaglandins created with omega-3 fatty acids are more anti-inflammatory in their actions, which is why it is important to consume sufficient omega-3 fatty acids, to balance the pro-inflammatory actions of omega-6. The anti-inflammatory effects of omega-3 fatty acids aren’t limited to just physical wound healing, either. These anti-inflammatory effects are also beneficial for heart health, blood pressure and even cancer prevention. Omega-3 fatty acid supplementation has also been shown to be effective in managing a number of specific health conditions associated with inflammation, including depression, osteoarthritis and even eczema. For vegans, there are fewer food sources of naturally occurring omega-3 fatty acids, so consuming sufficient amounts requires some dietary planning.

Signs that you might be low on omega-3 fatty acids include:

• Low mood and even depression
• Dry skin, brittle hair, peeling nails
• Dry eyes
• Joint pain

Walnuts, hemp seeds and chia seeds are some of the best vegan sources of omega-3 fatty acids. They can be easily incorporated into your daily diet by adding a sprinkle on top of coconut yoghurt or a smoothie, or by incorporating them into a salad. A high-quality, non-animal derived omega-3 supplement is also well worth considering for both vegans and vegetarians. Vegan omega-3 supplements are often made with algae. Speak with your naturopath about finding a good quality supplement that will suit your needs.

Vitamin B12

Vitamin B12 is required for a range of different bodily processes, including making red blood cells. Vitamin B12 deficiency results in a type of anaemia called “macrocytic anaemia” – the blood cells aren’t formed properly and end up being too big. These overly large red blood cells are unable to fit into the capillaries and therefore can’t transport oxygen efficiently anymore. Like iron-deficiency anaemia, this causes reduced oxygen delivery throughout the body, leading to fatigue.  Vitamin B12 deficiency is a serious health concern, particularly as the onset of certain symptoms, such as tingling of the hands and feet, can indicate severe deficiency and potentially irreversible nervous system damage.

Signs that you might be low on vitamin B12 include:

• “Pins and needles” or tingling of the hands and feet
• Fatigue, brain fog
• Low mood and irritability

Bioavailable forms of vitamin B12 are only found in animal products such as meat, and in fact some vegan foods contain B12 analogues (inactive forms of B12), which can inhibit the absorption of “true” vitamin B12, further impacting B12 status. Vitamin B12 in a vegan diet is primarily found in fortified foods such as cereals and plant-based milks, as well as nutritional yeast flakes. Aside from these foods, there is little to no vitamin B12 in a vegan diet, but vegetarians will get some B12 if they eat eggs. Because of the risk of serious, irreversible health effects due to B12 deficiency, it’s important for vegans and strict vegetarians to use a quality vitamin B12 supplement to support their health. Speak with your naturopath or health care provider for advice.

Calcium

Calcium is an important mineral for bone health, but is also important for muscle contraction, fluid balance, nerve cell signalling and regulating the heart rate. Persistently low intake of calcium leaves us more at risk of serious health conditions including bone fractures and osteoporosis.

Signs you are low on Calcium include:

• Muscle cramps and spasms
• Weak, brittle nails
• Fatigue and lethargy

One of the primary vegan food sources of calcium are green leafy vegetables, such as broccoli, cabbage, Swiss chard, and kale. Vegans can also get their calcium intake from sources such as tofu, almonds, and legumes, like lentils and chickpeas. Fortified plant-based milks can also provide calcium. A common misconception among vegetarians is that spinach is a good plant-based source of calcium. Whilst spinach does contain a high amount of calcium, it is also high in oxalates, a plant constituent that binds tightly to calcium, making it much more difficult for our bodies to absorb. Although spinach is still a wonderfully healthy vegetable (and a great source of iron!), it’s best not to rely on spinach too heavily for your calcium needs.

Iron

Iron is most famous for its role in transporting oxygen throughout the body via haemoglobin in our red blood cells, but it is involved in other processes in the body, too, particularly in the immune system. Iron helps immune cells, such as lymphocytes, grow and mature, ready to respond to infection. Iron deficiency results in a condition called iron deficiency anaemia, also known as “microcytic” anaemia, as the blood cells become too small to function properly without sufficient iron for their production.

Signs of iron deficiency include:

• Fatigue
• Shortness of breath
• Pale skin – this can be particularly noticeable in the skin inside the lower eyelids
• Headaches, light-headedness, and dizziness
• Dry skin
• Hair loss
• Mouth ulcers
• Brittle nails
• Low mood
• Increased susceptibility to infections

There are two types of iron that we can get from foods – haem and non-haem. Haem iron is the type found in animal foods, particularly red meat. It much more bioavailable, meaning we need to eat less of it in order to absorb enough for our health. Non-haem iron, the type found in plants, is less bioavailable, so we do need to eat more of this type in order to achieve the same iron status.

Vegan food sources of iron include tofu, lentils, chickpeas, pumpkin and sesame seeds, almonds, cashews, and green leafy vegetables such as spinach and kale. You can help to make non-haem iron more bioavailable by including a source of vitamin C in your meal (such as capsicum, broccoli, strawberries or citrus fruits) – this makes it easier for our bodies to absorb more of the iron. With careful dietary planning, iron supplementation may not be required, however it is important to discuss this with your health care provider to find out if your iron needs can be met through diet alone. Likewise, it’s important to see your health care provider before beginning iron supplementation, as many of the signs of iron deficiency are the same as for iron overload, so it’s important any iron deficiency is confirmed through blood testing first. If you do take an iron supplement, it may be wise to pause taking this when you are suffering from a bacterial infection – certain bacteria can use iron as a fuel source, so supplementation is best avoided during acute infections.

Zinc

Zinc is hugely important in the body, helping the immune system, wound healing, is used for building proteins in the body, and is even involved in DNA synthesis. Our bodies cannot store zinc, so ensuring we are eating plenty of zinc on a regular basis is incredibly important for our ongoing health.

Signs you may be low in zinc include:

• Poor wound healing
• Reduced sense of smell and/or taste
• Low appetite, weight loss
• Diarrhoea
• Increased susceptibility to illness and infection

Nuts and seeds are a great source of zinc for vegans and vegetarians, particularly chia seeds, pumpkin seeds, cashews, walnuts, and hemp seeds. Legumes such as chickpeas and lentils, as well as quinoa and tofu, also offer substantial amounts of zinc.

Iodine

Iodine is an essential component of our thyroid hormones, which are vital for normal metabolism, heart rate, protein synthesis and bone maintenance. Iodine deficiency leaves us at risk of hypothyroidism, a condition whereby the body doesn’t produce enough thyroid hormones to maintain normal bodily function.

Signs and symptoms of iodine deficiency (and low thyroid function) may include:

• Weight gain
• Fatigue, memory problems
• Dry, cold skin
• Hair loss
• Slow heart rate
• Heavy or irregular periods

Unfortunately, it’s difficult to assess how much iodine is present in plant foods because it is highly dependent on the amount of iodine available in the soil in which the vegetables were grown. In Australia, much of our soil is lacking in iodine, which means our food is, too. One of the richest natural vegan sources of iodine is seaweed, however, unless you eat a lot of Japanese cuisine, you may not be eating enough of this to be ensuring sufficient iodine intake. Using iodised salt in your cooking can help boost your intake, but otherwise a supplement may be required. Speak with experienced naturopath Tanya about iodine supplement options that will suit your needs.

References

Bahamondes, M. A., Valdes, C., & Moncada, G. (2021). Effect of omega-3 on painful symptoms of patients with osteoarthritis of the synovial joints. Systematic review and meta-analysis. Oral Surgery, Oral Medicine, Oral Pathology and Oral Radiology.

Kahleova, H., Levin, S., & Barnard, N. D. (2018). Vegetarian dietary patterns and cardiovascular disease. Progress in Cardiovascular Diseases, 61(1), 54–61.

Liao, Y., Xie, B., Zhang, H., He, Q., Guo, L., Subramaniapillai, M., Fan, B., Lu, C., & McIntyer, R. S. (2019). Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry, 9.

Niwattisaiwong, S., Burman, K., & Li-Ng, M. (2017). Iodine deficiency: Clinical implications. Cleveland Journal of Medicine, 84(3).

Punia, S., Sandhu, K. S., Siroha, A. K., & Dhull, S. B. (2019). Omega 3-metabolism, absorption, bioavailability and health benefits—A review. PharmaNutrition, 10.

Skrajnowska, D., & Bobrowska-Korczak, B. (2019). Role of zinc in immune system and anti-cancer defence mechanisms. Nutrients, 11(10).

Whitney, E., & Rolfes, S. R. (2013). Understanding nutrition (13th Ed.). Wadsworth Cengage Learning.

Wong, M.-W., Yi, C.-H., Liu, T.-T., Lei, W.-Y., Hung, J.-Sh., Lin, C.-L., Lin, S.-Z., & Chen, C.-L. (2018). Impact of vegan diets on gut microbiota: An update on the clinical implications. Tzu Chi Medical Journal, 30(4), 200–203.

The post Vegan and Vegetarian Nutrition: Nutrients You Might be Missing appeared first on Performance in Health.

Oligosaccharides

Oligosaccharides such as fructans and galactooligosaccharides (GOS) are found in a range of foods, including nectarines, watermelon, artichokes, garlic, onions, chickpeas, kidney beans, lentils, pistachios, cashews, wheat, barley, and rye. Inulin is a common example of an oligosaccharide.

Disaccharides

The main disaccharide in the FODMAPs diet is lactose, commonly found in dairy products like milk, ice cream, yoghurt, and soft cheeses such as ricotta and cottage cheese. Lactose intolerance is very common, as around 65% of adults do not produce sufficient amounts of lactase, the enzyme required to breakdown lactose in the digestive tract. In the majority of cases, this is largely down to genetics – we simply produce less and less lactase as we age.

Monosaccharides

The main monosaccharide the FODMAPs diet is concerned with is fructose. Whilst we are able to digest fructose, there is a limit to how much can be broken down at once – this is why eating too much fruit in one sitting can cause loose bowels. Although fructose is found in most fruits, it’s only foods that are especially high in fructose that are of concern. These are foods such as honey, apples, boysenberries, figs, mangoes, pears, watermelon, asparagus, artichokes, and dried fruits.

Polyols

Polyols are a type of sugar called a sugar alcohol. They are found in some fruits and vegetables, such as apples, apricots, blackberries, plums, cauliflower, mushrooms, and snow peas, but are also found in high amounts as artificial sweeteners in processed foods. Some of these, like xylitol, sorbitol, and mannitol, you may recognise, as they are frequently used in “low sugar” foods.

As you can see, the list of foods containing FODMAPs is quite extensive!

How Do FODMAPs Affect Health?

FODMAPs and the foods they are found in aren’t inherently bad for our health – it’s a matter of individual tolerance. Whilst some people can consume these foods in relatively high amounts, others have a lower threshold, usually to one or two FODMAPs in particular, and need to eat less of these to avoid symptoms. So how exactly do FODMAPs cause symptoms? FODMAPs move slowly through the digestive tract, accumulating water and fermenting. The high amount of water in the gut combined with gases like hydrogen and methane that are produced by fermentation causes bloating. This bloating stimulates receptors in the digestive tract, causing abdominal pain.

However, there is more to the story than just bloating, with high FODMAPs diets being implicated in inflammation, dysbiosis, and even leaky gut. Whilst FODMAPs don’t cause inflammation directly, eating them in too high amounts can lead to inflammation by triggering changes to our intestinal microbiome, an issue called dysbiosis. Studies on mice have shown that high FODMAPs diets allow “bad” bacteria to proliferate by providing too much food for them. These bad bacteria produce harmful substances called lipopolysaccharides, which trigger inflammation and damage the lining of the gut. This damage, also known as “leaky gut”, leaves us at risk of absorbing harmful substances from the gastrointestinal tract. FODMAPs have also been shown to increase histamine levels in the gut by feeding bacteria that produce histamine and activating mast cells. Histamine triggers inflammation and acts as a signalling chemical, causing pain signals to be sent to the brain.

It’s important to remember, however, that many of the foods that are high in FODMAPs are not inherently bad! Each individual has a unique tolerance limit for foods, and that is true here, too. Eating a diet that is too high in FODMAPs for your individual tolerance is the issue, more so than it is the foods themselves.

What Other Conditions Can Lead to an Intolerance in FODMAPS?

In order for carbohydrates found in some FODMAPs to be properly digested, the “brush border” of the small intestine must produce specific enzymes. If the brush border and the villi are damaged, then you will not properly produce these enzymes and the space usually available for absorption into your body is reduced.  This means that less food is absorbed and more stays within your small intestine, providing more fuel or food sources for bacteria to feed on.  Conditions that can cause small intestinal brush border damage include Celiac Disease, Endometriosis, Crohn’s disease, Food allergies and intolerances, infections such as Helicobacter pylori, giardia and more.  In addition, certain medications are known to damage this brush border.  Due to this, often when the small intestinal wall and brush border is healed and the initial causes are removed, FODMAP’s can return to the diet.

What Conditions are Helped by a Low FODMAPs Diet?

Irritable Bowel Syndrome (IBS)

IBS is the condition most commonly associated with FODMAPs and the majority of FODMAPs studies have focused on its relevance to IBS. Extensive randomised controlled trials have demonstrated that the FODMAPs diet can help to reduce IBS symptoms, as well as reducing inflammatory markers that affect the lining of the digestive tract.

 

Inflammatory Bowel Diseases

Inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis are chronic gastrointestinal conditions that involve significant inflammation in part or all of the digestive tract, leading to leaky gut, ulceration, abdominal pain and diarrhoea, and can have a significant impact on quality of life. Low FODMAPs diets have been shown to reduce symptom severity and improve quality of life for patients with these conditions.

Dysbiosis and SIBO

As discussed above, FODMAPs affect the intestinal microbiome by providing food sources for certain types of bacteria, which can tip the balance of bacteria towards more harmful bacteria types as well as produce an overgrowth of healthy species.

Non-Coeliac Gluten Sensitivity (NCGS)

NCGS is a condition where ingestion of gluten-containing foods triggers symptoms such as abdominal pain, nausea and diarrhoea or constipation, without the autoimmune pathology associated with coeliac disease. Evidence suggests this condition may also be triggered by certain high FODMAPs foods for some individuals, and a recent study showed that a low FODMAPs diet helped to reduce inflammatory markers in patients with NCGS.

Endometriosis

Endometriosis is a complex, painful condition associated with autoimmune factors, whereby the body transplants endometrial tissue into areas outside of the uterus. Using a low FODMAPs diet as part of the treatment strategy for managing endometriosis has shown promise, because of the way it is able to reduce inflammation and visceral pain.

Histamine Intolerance

As discussed above, excess FODMAPs in the diet leads to increased histamine levels by activating mast cells and feeding bacteria that produce histamine. Reducing FODMAPs in the diet can reduce histamine levels by up to eight-fold, improving symptoms for patients with histamine intolerance.

The post The FODMAPs Diet | A Naturopathic Approach appeared first on Performance in Health.

The concept of “Meat Free Mondays” is something that has been gaining traction in recent years, often for the environmental benefits of reducing our overall meat consumption. But how does reducing meat intake impact on our health? Well, the research says that eating meat less frequently and replacing some of our meat with healthy plant-based protein can be very beneficial indeed.

Plant Protein VS Animal Protein

Although red meat is an excellent source of protein, iron and other micronutrients, high consumption of red meat can be less than ideal for our health. In fact, long term high consumption of red meat places us at higher risk of health problems like diabetes, cardiovascular disease and even cancer. Studies have shown that diets that are higher in vegetarian foods and lower in meat intake (such as the “flexitarian” diet) may be beneficial for blood pressure, reducing the risk of type 2 diabetes, and may even be helpful for gastrointestinal conditions such as Crohn’s disease.

The good news is that we don’t need to ditch meat entirely in order to gain the benefits of plant-based protein foods. Swapping even just a couple of your meat-based meals for plant-based alternatives can see you reaping the benefits and help you to achieve your health goals.

In this blog post, we take a look at some of the major vegan protein sources and their health benefits, along with ideas for incorporating them into your diet.

Lentils

Lentils are a food that many people shy away from, but they are an excellent plant-based protein source that lend themselves to many different styles of cuisine. In addition to packing a whopping 25% protein (around 18g of protein per cup), lentils also contain iron, potassium, manganese, zinc, B vitamins, antioxidants, and dietary fibre. Studies have shown lentils to have a number of health-boosting properties and can help reduce the risk of diabetes and high blood pressure. There are several different types of lentils available – brown and red lentils are two of the most common types, however French green lentils are also often readily available in supermarkets and health food stores.

How to add lentils to your diet:

• Add to soups and stews – lentils go wonderfully in slow cooker vegetable stews
• Use as the base protein source for curries – dahl is a wonderful, warming curry that can be enjoyed year-round
• Use to make veggie patties
• Use in place of minced meat for pasta dishes such as bolognaise, or to make vegetarian “rissoles”

An important note about lentils, chickpeas and other legumes: It is important to make sure you thoroughly rinse lentils and other legumes before eating them, as they are naturally coated by “anti-nutrients” called lectins. These lectins are naturally occurring compounds that act as a defence mechanism to reduce digestion of the legumes (which are seeds), helping to ensure that the legume is still able to produce a new plant, even after it has been eaten! Although not nearly as dangerous as they sound, lectins from unwashed lentils can cause mild gastric upset for some people, but thoroughly rinsing lentils before cooking can easily avoid this issue. Simply rinse the lentils thoroughly in running water in a sieve until the water runs clear and there is no more “foam” being produced, and then cook as per the packet instructions. If you choose to use canned lentils or other legumes, it is still important to rinse them thoroughly in a sieve before eating or cooking with them.

Chickpeas and Beans

Chickpeas and beans, like lentils, fall under the category of “legumes”. Whilst each type of bean has its own unique nutritional profile, they contain similar macro- and micronutrients. Legumes are generally made up of 15-30% protein, and also contain fibre, minerals such as calcium, zinc and selenium, and vitamins, particularly B vitamins.

How to add chickpeas and beans into your diet:

• As with lentils, chickpeas and beans can be added to soups, stews and curries
• For fussy kids (and adults), hommus can be a great way to incorporate chickpeas into your diet. Use hommus as a dip with carrot and cucumber sticks, or as a spread on sandwiches
• Beans such as black beans and kidney beans go well in Mexican dishes like chilli con carne, or in burritos and nachos
• Use chickpeas in salads – they are delicious alongside roasted pumpkin, spinach, red onion and a little balsamic vinaigrette
• Roasted chickpeas also make a delicious snack
• Cooked and pureed beans can be made into delicious veggie patties for lunches and dinners – serve with salad or other vegetable side dishes

Mushrooms

Mushrooms are another great option for plant-based protein that many people may overlook. In addition to being an excellent source of protein, mushrooms also provide us with health-promoting fibre, as well as vitamins and minerals including B vitamins and potassium. They are also an excellent source of antioxidants such as glutathione, which is important for liver health. Mushrooms have been shown to be beneficial for those with diabetes and cardiovascular conditions such as high blood pressure.

How to add mushrooms into your diet:

• Try grilling a portobello mushroom to have as a “mushroom steak”, or to use in place of a meat patty on a homemade burger
• Button mushrooms cooked in garlic make a wonderful breakfast – combine with wilted spinach, grilled tomato, and a slice of toasted sourdough with some avocado on top for a balanced meal
• Finely diced mushrooms can be used in place of minced meat in a wide variety of meals, such as bolognaise, chilli con carne, and anywhere else you might use minced meat

Quinoa

Quinoa, a type of pseudo-grain (it is actually a seed, but eaten like a grain), is a wonderful vegan protein source, particularly because it has a good balance of essential amino acids including lysine, tryptophan and cysteine. Quinoa is rich in B vitamins, as well as vitamin C, vitamin E and antioxidants. Quinoa also contains important minerals like calcium, magnesium, iron, potassium and zinc.

Adding quinoa into your diet:

• Use in place of other grains like rice for a more protein rich side. Alternatively, mix quinoa and brown rice together
• Add to summer salads
• Use quinoa or quinoa flakes as a base for porridge, or combine with oats, and top with nuts, berries, and coconut yoghurt
• Add into your bean mixture for making veggie patties, for added texture
• Cook with finely diced tomatoes, zucchini, and plenty of herbs, and use the mixture to make stuffed capsicums

 An important note about preparing quinoa: As with legumes, it is important to thoroughly rinse quinoa before cooking to remove the protective “anti-nutrients” that prevent digestion. Thoroughly rinse in running water in a sieve until the water runs clear and is no longer foaming, then cook as per packet instructions.

Nuts and Seeds

Nuts and seeds are often thought of as a good source of healthy fats, but they are also a great way to boost your plant-based protein intake, too. The exact nutritional composition of individual nuts and seeds varies, but they generally contain protein, healthy fats, fibre, antioxidants, vitamin E, vitamin K, and minerals such as selenium and magnesium. Types of nuts include almonds, cashews, Brazil nuts, walnuts, pistachios, macadamias and hazelnuts. Types of seeds include chia, sunflower, pumpkin, hemp, sesame and flax seeds. It’s a good idea to eat a variety of different nuts and seeds to help maximise your nutritional intake. Including nuts and seeds in your diet can help to improve blood glucose control, prevent insulin resistance, and improve cholesterol levels, too. It’s also important to remember that nuts and seeds are nutrient dense and high calorie foods, meaning a small serve goes a long way.

How to add nuts and seeds into your diet:

• Sprinkle some nuts and seeds on top of yoghurt
• Mix into smoothies or add on top for some extra crunch
• Add nuts into your salads
• Nuts such as walnuts and cashews taste great in stir fry
• Dip sliced apple or banana in almond butter for a healthy, protein-rich treat
• Soak chia seeds in water to make your own chia pudding
• Add sunflower and pumpkin seeds to homemade pizzas (it’s delicious!)

Oats

Oats are a valuable protein source, and also contain fibre, B vitamins and healthy fats. Oats also contain beta-glucan, a specific type of fibre that has been found to help reduce blood glucose, high blood pressure and cholesterol levels. Long-term consumption of oats has even been shown to be beneficial for those with certain gastrointestinal conditions, such as IBS and ulcerative colitis.

How to add oats into your diet:

• Oats are most popularly used as a breakfast porridge – try combining porridge with seasonal fruit, coconut yoghurt and nuts and seeds for a balanced, nutrient dense meal
• Oats can be used as the base for your own toasted muesli – combine with your choice of different nuts and seeds, mix with a small amount of coconut oil and honey and toast in the oven until golden. This is an easy way to make a delicious muesli that is cheaper and lower in sugar than commercially available mueslis
• Oats can also be used in baking– simply blitz rolled oats in the blender and use in place of conventional wheat flour

To find out more about how to incorporate plant-based proteins into your diet and help take control of your health, please book an appointment.

 

References

de Souza, R. G. M., Schinaglia, R. M., Pimentel, G. D., & Mota, J. F. (2017). Nuts and human health outcomes: A systematic review. Nutrients, 9(1311). https://doi.org/10.3390/nu9121311

Derbyshire, E. J. (2017). Flexitarian diets and health: A review of the evidence-based literature. Frontiers in Nutrition. https://doi.org/10.3389/fnut.2016.00055

Hall, C., Hillen, C., & Garden Robinson, J. (2017). Composition, nutritional value, and health benefits of pulses. Cereal Chemisty, 94(1), 11–31.

Kalaras, M. D., Richie, J. P., Calcagnotto, A., & Beelman, R. B. (2017). Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chemistry, 233, 429–433.

Martinez-Villaluenga, C., & Penas, E. (2017). Health benefits of oat: Current evidence and molecular mechanisms. Current Opinion in Food Science, 14, 26–31.

Roncero-Ramos, I., & Delgado-Andrade, C. (2017). The beneficial role of edible mushrooms in human health. Current Opinion in Food Science, 14, 122–128.

Tang, R., & Tsao, R. (2017). Phytochemicals in quinoa and amaranth grains and their antioxidant, anti-inflammatory, and potential health beneficial effects: A review. Molecular Nutrition and Food Research, 61(7). https://doi.org/10.1002/mnfr.201600767′

Vilcacundo, R., & Hernandez-Ledesma, B. (2017). Nutritional and biological value of quinoa (Chenopodium quinoa Willd.). Current Opinion in Food Science, 14.

The post Plant-Based Proteins | Healthy Options for Meat-Free Meals appeared first on Performance in Health.

The post Autoimmune Protocol Diet | Eliminating & Reintroducing Explained appeared first on Performance in Health.

You see, a healthy immune system’s job is to protect you from foreign invaders such as viruses, bacteria, fungi, parasites and cancer cells. It innately knows not to attack itself. Unfortunately, in autoimmune disease, your immune system becomes terribly confused and it begins attacking your own cells as if they are a foreign intruder. If you are someone that has an autoimmune disease or know someone close to you with one, you will know the pain and anguish autoimmune dishes out. Organ & tissue destruction and dysfunction is not a joy to live with. This is why following an autoimmune diet is vital to managing your condition. 

Interestingly, autoimmune disease is the third most common disease after cancer and heart disease with women affected at a rate of 75% more than men. Surprisingly, I see so little written about it in comparison. 

What does an autoimmune disease do to my body?

Autoimmune disease happens to be on the increase, with certain types given a name in line with the organ or body tissue that is being attacked. An example is the autoimmune disease that I personally live with, day-in-day-out. I have Hashimoto’s Disease which is related to the destruction of the thyroid gland, named after the scientist who discovered it. Basically, autoimmune diseases can attack nearly every part of your body including the nervous system, heart, muscles, joints, gut, lungs, liver, kidney, eyes, thyroid, joints, and skin. Sadly, once you have one autoimmune condition you are also more at risk of having another autoimmune condition or further tissues on target for attack.

Some people have autoimmune conditions that attack multiple tissues. For some people this is so serious that they are prescribed strong drugs which weaken the immune system, this is to make sure that their body does not destroy itself as it can be life threatening. These people are of all ages.  These are the people we need to protect from COVID-19 because an immune system that has been supressed on purpose, cannot fight this terrible virus. 

What are some common types of autoimmune diseases?

Whilst around 80-100 different autoimmune diseases have been identified, here are some common ones you may have heard of:

Then there are autoimmune conditions that affect multiple tissues including lupus (systemic lupus erythematosus) which attacks the joints, skin, kidneys, blood cells, brain, heart and lungs and Sarcoidosis which destroys the lungs, skin, and lymph nodes. 

Autoimmune is a huge subject, far bigger than this blog could possibly cover, so I will do the best I can in explaining it to help you better understand your condition, and the importance of following an autoimmune diet. 

Why do people get autoimmune diseases? 

Simply put, scientific research highlights that it is a combination of genetics and environmental triggers. These triggers include being exposed to bacterial, viral & parasitic infections, stress, exposure to protein components present in certain foods, toxic chemicals, certain medications, and low levels of Vitamin D. 

For the rest of this blog, I will focus on the dietary triggers of autoimmune because one of the most important and powerful factors of autoimmunity is your diet. This is where autoimmune sufferers have real power to help themselves. 

So how does eating certain foods initiate an attack on your body by your immune system? 

It is all about molecular mimicry. This is where the food protein has a very similar structure to some of your own tissue. Normally when the gut lining is healthy, most of these food proteins cannot get through. However when this gut barrier has been breached undigested food proteins are able to enter the bloodstream. Your immune system is not accustomed to these large food particles entering the body and it mistakes them for a foreign invader and will mount a response to attack. Unfortunately, some of these food proteins look very similar in structure to human self-tissue and your body then produces antibodies against itself and starts attacking tissues. As a result, every time that food is eaten the immune system goes into attack.  

How will seeing a naturopath help me manage my autoimmune disease?

As a naturopath, one of the most important aims when working with an autoimmune sufferer is the healing of the gut so that the gut lining becomes strong and non-leaky and undesirable food particles cannot get through. In addition, the health of your gut microbiome (bacteria) is also involved. 

An autoimmune disease diet and lifestyle program are also a focus to help sufferers reduce the attack on self, balance immune dysregulation, improve gut permeability and reduce inflammation. Foods to avoid with autoimmune disease include gluten, grains, dairy, eggs, beans & legumes, nightshade vegetables (white potato, eggplant, tomatoes, capsicum, and spices chilli, paprika, goji berries). 

The good news is that eliminating some of these foods for many people does not have to be a life-time sentence due to the reintroduction of certain foods following an elimination period. As an autoimmune sufferer, I have spent hours experimenting with recipes where I supplement ingredients. An example is the use of tapioca flour & green banana flour instead of normal grain flours when baking bread, muffins, and cakes.   

Keep an eye on my next blog which will discuss the autoimmune diet and recipes in more detail. If you feel that you may benefit from advice on managing your condition more strategically, please book a consultation.

References

Fasano A. (2012). Leaky gut and autoimmune diseases. Clinical reviews in allergy & immunology, 42(1), 71–78. https://doi.org/10.1007/s12016-011-8291-x 

Richard-Eaglin, A., & Smallheer, B. A. (2018). Immunosuppressive/Autoimmune Disorders. Nursing Clinics of North America, 53(3), 319–334. doi:10.1016/j.cnur.2018.04.002

Vojdani A. (2015). Molecular mimicry as a mechanism for food immune reactivities and autoimmunity. Alternative therapies in health and medicine, 21 Suppl 1, 34–45.  https://pubmed.ncbi.nlm.nih.gov/25599184/ 

Vojdani, A., Gushgari, L. R., & Vojdani, E. (2020). Interaction between food antigens and the immune system: Association with autoimmune disorders. Autoimmunity reviews, 19(3), 102459. https://doi.org/10.1016/j.autrev.2020.102459 

Wang, L., Wang, F. S., & Gershwin, M. E. (2015). Human autoimmune diseases: a comprehensive update. Journal of internal medicine, 278(4), 369–395. https://doi.org/10.1111/joim.12395 

The post Why does my diet affect my autoimmune disease? appeared first on Performance in Health.