COLLAGEN – The gut and skin wonder nutrient

The collagen market has hit the health and wellness industry by storm. Everyone wants a piece of the beauty pie. Claims of increasing skin elasticity, firming up sagging skin, healing damaged skin and on a less vein level, supporting joints and healing the gut have people scrambling at local health food stores, pharmacies and beauty houses for all things collagen. Now I have suggested here that the vanity side of things might be completely separate from the gut, but in reality, the gut and skin are very closely connected.

We all begin life as just one lonely little cell, in the comfy and warm womb of our mothers. From here, we very rapidly divide into many cells and develop until we become a fully grown baby. As we continue this growth some of our original cells and remain linked together. Our gut, skin and brain are connected closely by our original tissues.

This has led research to identify a clear link between the gut, skin and associated skin conditions.

Did you know the skin is our body’s largest organ?

As a structural organ, the skin plays a very important part in maintaining a healthy body from:

UV damage (from the sun)
Dietary and environmental factors that cause free radical damage
Environmental pollutants
Physical stress placed on the skin

Other factors may affect the health of our skin including:

Hormone imbalances
A poor diet
Alcohol
Dehydration
The dysfunction of other organs such as the liver and gut

So, what about collagen then?

Collagen is found naturally in the structural makeup of our skin. It plays a large role in skin elasticity, ensuring that our skin does not sag and wrinkle, which is why the beauty industry has made a fortune out of topical collagen products. Collagen is also found in the gut lining playing a similar healing and protective role, but on a deeper level that we cannot see. Although, those with gut problems such as leaky gut will soon discover the benefits after taking collagen supplements or increasing collagen naturally with food.

PLUS Vitamin C

Collagen is heavily reliant on the incredibly famous antioxidant known as Vitamin C for production in the body. Including several sources of Vitamin C rich foods in the diet daily can boost your chances of producing enough collagen to achieve that beautiful, firm glow you have been searching for, as well as do some fabulous healing work in the gut. Because both organs are so connected and so vital to overall health, it is important to work on both the skin and gut.

Here are some vitamin C rich food sources:

Broccoli, brussels sprouts, cauliflower
Capsicums
Chillis
Leafy greens (spinach, cabbage, kale etc.)
Sweet potatoes, pumpkins
Kiwi fruit
Mango
Pineapple
Papaya
Watermelon
All berries
Thyme
Parsley
Lemons, oranges, grapefruit

Sources of Collagen

Fish
Chicken
Turkey
Lean beef
Citrus fruits
Egg white
Garlic
Berries
Cashews
Green leafy vegetables
Soy products
Tomatoes
Capsicum

The road to healthy skin

The diet plays a key role in the health of our skin. The skin relies on essential nutrients to preserve its integrity and elasticity. Eating nutrient-rich foods often can ensure we are getting the variety of nutrients require for that all-important glow and youthfulness.

Enjoy Your Fruit & Veggies Plentifully

Fruit and vegetables are a given, we all know it, but we sometimes need to be reminded of this in these times of fast food and time-poor lifestyles. The antioxidants and phytochemicals (plant chemicals and nutrients) found in our fruits and vegetables help to maintain skin elasticity and integrity below the surface of the skin, as well as what we can see in the mirror. Fruit and vegetables also offer the gut the nutrients it requires to produce collagen and stressless hormones.

Eat Seasonally

Eating seasonally increases the nutritional profile of fruits and vegetables meaning you will get the most out of them!

Healthy Fats

Healthy fats are important in helping to build cell membranes and hydrate and plump the skin. Omega-3, omega-6 and monounsaturated fatty acids are the best of the fats.

Sources of healthy fats include:

Avocado
Nut butters
Nuts and seeds
Eggs
Oily fish (salmon, tuna, cod, sardines)
Olive oil
Olives

June 10, 2020October 21, 2022

Prebiotics – Improve the health of your friendly gut bacteria

Our colon (the large bowel) has an enormously diverse number of healthy bacteria. Like us, they are living. These very live and operating healthy bacteria require fuel, much the same as we require fuel (food) to live, notably prebiotics.

What do they eat?

The preferred fuel source of our healthy friends are called indigestible carbohydrates known as prebiotic fibres to undertake the vast array and very important roles they play in our health.

What do they do for us?

Our healthy bacteria are responsible for regulating the immune system, metabolism, energy production and much more.

It is important to ensure we are consuming enough prebiotic fibres from our food to sustain our friendly colonic bacteria. Because, let’s face it, without them and their health, we would be sick, tired and lethargic and that is just the beginning. Unfortunately, many of those who presented to clinic have already reached the sick, tired, and lethargic stage and require supportive treatments to reorganise, rebuild and repopulate their healthy bacteria.

Why are prebiotics considered indigestible?

They are resistant to the acid and enzymes found in our stomach.
They are fermented by our healthy bacteria (as their food and energy source).
They become a source of fuel to help the healthy bacteria grow and produce the materials. required to keep us healthy and happy.

What is Guar Gum?

Guar gum is a prebiotic fibre that is popular in many packaged food items and baked goods. In these food forms, guar gum may not offer its full nutritional potential. However, on its own guar gum is seen as a gut friendly ingredient that feeds our little gut ‘besties’.

What are the benefits of Guar Gum?

This gum is tasteless, odourless and helps to improve toileting habits. It does this by increasing the bulk of the stool, drawing in water and reducing the straining that often accompanies constipation. Guar gum has been praised for its positive effects in Irritable Bowel Syndrome (IBS) and other digestive complaints such as gas, bloating and discomfort thanks largely to its prebiotics properties.

Some popular dietary fibres have demonstrated risks for nutrient absorption. Guar gum however, has not shown the same risks and is therefore suitable for those suffering from iron, zinc and calcium deficiencies under the care of a health professional.

Simple use tips

You can add Guar gum to smoothies or protein shakes to make them like thick shakes or play around with the quantities to blend protein powder and water into a mousse. You may also like to thicken home-made soups, stir fry sauces or salad dressings.

Microba Testing + Consultation

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Your gut is a complex place with a complex network of microbes. Your unique microbial population have the potential to influence your health in both positive and negative ways, depending on the balance and density of various types of bacteria.

Using Microba’s unmatched technology, we gain insight into the whole microbiome picture. You and your practitioner are given the upper hand to be able to respond to the environment and provide microbial balance for improved health.

This simple, non-invasive, home Microba test takes the guess work out of digestive function and total body flow on effects.

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February 22, 2019February 22, 2019

Let’s Talk Tummy Troubles – IBS

Did you know up to 30% of Australians may experience symptoms of irritable bowel syndrome (IBS) at some point in their life?

IBS is extremely common, so don’t feel like you are suffering alone.

What is IBS?

IBS is characterised by lower abdominal pain more frequently presenting on the left side of the abdomen. It may be worse in the morning and improves after evacuating the bowels or releasing flatulence.

There may be urgency to reach a toilet to evacuate bowels, but the evacuation may feel incomplete. Some experience incontinence, where poor muscular function of the gastrointestinal tract prevents the ability to hold on until access to a toilet is available. Many complain of bloating, gas, abdominal pain and distension which may become worse again towards the end of the day.

For some suffers IBS can become self-limiting and socially embarrassing. Fear of not being able to access a toilet quick enough may prevent people from leaving their home, or fear of un-welcome flatulence may limit conversations and leave people feeling isolated.

Those who suffer with IBS may feel as though everything they eat triggers their symptoms, so they refuse to or avoid eating outside of home.

Poor muscular function and urgency may reduce the suffers confidence in engaging in exercise, only to weaken muscles further.

Symptoms include:

Abdominal pain
Fluctuations between diarrhoea and constipation
Bloating and abdominal distension
Gas/flatulence
Urgency to pass bowel motions
Undigested foods or mucus in the stools
Fatigue
Anxiety

What causes IBS?

Stress and anxiety

Just as IBS can cause stress and anxiety, stress and anxiety can contribute to IBS symptoms. The gut-brain axis is being recognised as a very real event by medical researchers. Our body has many messenger paths connected to our nervous systems that interact closely. When the brain is not happy, it disrupts the messages and functionality of the digestive system, contributing to symptoms such as nervous diarrhoea.

2. Intolerances

Food sensitivities and intolerances are becoming more common. These intolerances create inflammation and gaps in the gut wall (leaky gut) which aggravate the digestive system and the healthy bacterial colonies that reside in the intestines, leading to gas, bloating and constipation or diarrhoea.

3. Previous disruptions to the gastrointestinal tract

Travellers diarrhoea and attacks of gastroenteritis have been linked to increased cases and symptom presentation of IBS. The toxins that are released during an active infection disrupt intestinal wall and nerves that line the gastrointestinal tract. This damage lingers long after the infection has been effectively cleared.

4. Medication

A long history of medication use and polypharmacy (many medications at once) can damage and inflame the gastrointestinal tract and may aggravate or contribute to leaky gut.

Did you know women may experience a worsening of symptoms during their menstrual cycle?

What are some of the dietary and lifestyle factors that may aggravate your symptoms?

Drinking alcohol
Drinking large amounts of caffeine
Eating high amounts of sugars
Medications that may contribute to constipation (iron, pain medications, NSAIDS, sedatives, blood pressure medication, antidepressants, OCP).
Medications that contribute to diarrhoea (antacids, laxatives, blood pressure medications, antibiotics)
Fatty, fried foods
Food sensitivities
Stress
Environmental toxins
A history of traveller’s diarrhoea infection

What are dietary treatments and management options?

Nutrition professionals will often suggest a FODMAP dietary protocol for those with IBS.

FODMAPS (Fermentable, Oligosaccharide, Disaccharide, Monosaccharide and Polyols) are fermentable sugars found in many common foods, some of which are foods that would normally be considered healthy in a normal healthy person. In someone with IBS, some FODMAP foods may cause the bacteria in the gut to ferment these sugars leading to IBS symptoms.

The program is a strict, drawn out protocol with a step by step process, which requires a great deal of commitment and compliance, though, the results are often very pleasing for IBS sufferers. It can improve symptoms and move someone from feeling as though every single food creates symptoms, to identifying exactly which foods are causing aggravations while enjoying others first thought to cause problems. It is recommended that the protocol be undertaken while under the support and guidance of your nutrition professional.

Overall Guidelines for improve digestion

Reduce portion sizes and frequency – allow your body to efficiently digest foods
Eat a healthy, varied diet
Drink adequate amounts of fluids – particularly water and herbal teas
Chew your food thoroughly to assist in the digestive process
Identify actual intolerances – do not exclude food groups long term ‘thinking’ they may be causing symptoms to become aggravated
Ensure dinner is eaten as early as possible to avoid going to bed on a full stomach
Keep track of what you are eating and notice the symptoms – not all symptoms will present immediately – take these to a nutrition professional for assessment
Stay active – this will improve digestion, reduce stress and enhance circulation
Reduce stress and anxiety
Fibre is important but find your balance
Avoid alcohol as much as possible
Avoid caffeinated beverages – soft drinks, coffee and black tea
Protect and enhance your healthy gut bacteria because they will return the favour!

February 1, 2019February 1, 2019

Step up your digestive game with these simple steps

1

Make fermented foods a staple in your diet.

Foods that have been fermented allow for the introduction of healthy gut bacteria into the digestive system to assist in digestive processes. Fermented foods themselves are easier to digest.

Fermented foods include:

Kefir
Sauerkraut
Kim chi
Organic natural yoghurt
Kombucha
Tempeh
Miso

Probiotic supplements can also increase the healthy colonies of bacteria that reside in your digestive system.

2

Increase dietary fibre

Soluble and insoluble fibres are essential to a healthy gastrointestinal system and reduce constipation. It is important to keep hydrated any time fibre is increased. Additionally, fibre is an effective waste eliminator as it binds to waste materials along the gastrointestinal tract and takes it out of the body with bowel motions.

Psyllium husk is an easily accessible supplementary form of fibre that can be added to water, juice or cereal.

3

Embrace the power of Apple Cider Vinegar

Combat indigestion, reflux, bloating, gas by adding 1-2 tsp ACV and a squeeze of fresh lime juice to warm water prior to each meal.

4

Drink up!

Water that is…

Hard stools are never fun and being dehydrated is a significant factor in hard stools, straining and constipation. For most healthy adults more than 2L of water daily is recommended.

5

With pro come pre-biotics

Prebiotics are indigestible carbohydrates that are fermented by the healthy bacteria (probiotics) in the digestive tract. The fermentation process provides food or fuel for probiotics to enhance growth and functionality in digestive processes.

Prebiotic foods include:

Artichokes
Leek
Onions
Garlic
Beans
Asparagus
Slippery elm
Psyllium

6

Enzyme supplementation

No matter how perfect your diet may be, a lack of digestive enzymes will hinder your digestive capabilities. Supplementation with digestive enzymes prior to meals can assist in reducing the uncomfortable symptoms associated with poor digestion. You can obtain certain enzymes from foods such as, papaya, kiwi fruit and pineapple.

7

Herbal teas not cawfees

Coffee has stimulative and irritative effects on the gut, which can contribute to digestive discomfort, inflammation and diarrhoea. Herbal teas are soothing and nourishing to the gut and increase hydration. Certain teas such as ginger, peppermint, turmeric, chamomile and liquorice tea can reduce flatulence, decrease inflammation and bloating.

8

Mooove

Remaining active increases circulation and stimulates peristaltic muscle movements that push food around and through the digestive tract. Even short gentle exercise after meals can go a long way in the fight for a healthy digestive system.

9

Stress less

Stress is a significant driver in poor digestion. It seems strange and totally unconnected but, the energy that would normally be used in digesting foods is diverted to the brain and muscles to manage stressresponses.

Manage stress with:

Deep breathing
Meditation
Epsom salts baths
Adequate sleep
Engaging in arts and crafts or any down-time hobbies

October 5, 2018

Are Intestinal Parasites Affecting Your Quality of Life?

Intestinal parasites are far more common than most would think or hope. They may not be easily identified and seen with the naked eye, however, these shifty, not so friendly residence of the body can be wreaking havoc. Parasites can be anything from teeny tiny little organisms, right up to large worms that span much of intestines…and that’s LONG!

These nasty fellows can cause wide spread inflammation in the muscles, skin, gut, and brain. Some of the outward symptoms that may be seen can include:

IBS
Gastritis
Joint pain
Allergies, sensitivities and intolerances to various food items
Seasonal allergies
IBD etc…

In addition to the above malady’s parasites are nice enough to feed on our blood and take nutrients from us. This can lead to nutrient insufficiencies such as iron and protein malabsorption and deficiency.

Some are even clever enough to be able to access the blood stream and enter our vital tissues, feeding off of them like vultures and sometimes leaving behind ulcers and scaring. Tissues that can be impacted include

Liver
Stomach
Muscles
Lungs

So how do we get lucky enough to contract parasites?

Contaminated water and food
Touching feces
Insects e.g. mosquitos
Bodily fluids such as in sexual intercourse and kissing
Nasal passages
Having a low immune system
Poor hygiene

Some major symptoms of infection with parasites, such as commonly know Giardia and Cryptosporidium include:

Diarrhea
Fatigue
Joint pain
Dehydration
Nausea
Abdominal discomfort

These are often immediate symptoms but can also last long after the initial infection.

Before deciding on a treatment, it is extremely important that you refer to your healthcare practitioner for testing to be conducted to determine exactly which parasite you need to address, if any.

But, despite all of this horrific information, fear not. Not all hope is lost if you do happen to be stuck by a troublesome little parasite. Food and herbal treatments have shown efficacy in eliminating or reducing the toxic and life altering effects that parasites can inflict.

Pumpkin Seeds or Pepitas

They are not only a delicious addition to your salads and snacking routine, adding both flavour and texture, but are praised for their anti-parasitic activity. They are paralytic to parasites, particularly helminths such as worms.

Speak to a natural health practitioner on what some of the preparation techniques are for using pumpkin seeds as parasite evacuators!

Oregano Oil

The oil from this delightful culinary herb is highly antimicrobial and can be effective in knocking parasites out of the park (or intestines). It is important to use the oil of oregano under the guidance of a trained health professional for dosing safety, quality and efficacy.

Garlic breath anyone?

I don’t know about you, but I would take garlic breath over the pain of intestinal parasites any day of the week.

The sulfur rich amino acids and allicin that are found in garlic dominate parasitic infection. These compounds are released only through the fine dicing or mincing of the fresh garlic bulbs. They should be left to sit for approximately 5 minutes before consumption.

Oil of Clove

In short, simple and effective explanation, clove oil is effective at eradicating parasitic eggs. As with the previous remedies supervision and guidance from a qualified health professional is recommended for safety and effective dosing.

Papaya and Pineapple Fruit

These pretty, sweet tropical fruits boast amino acids and the digestive enzymes known as papain (papaya) and bromelain (pineapple). These actives create an unfavorable living space for intestinal parasites. Papaya seeds have demonstrated significant benefits in the eradication of intestinal parasites, although caution and professional support should be obtained before commencing with these natural treatments.

Reducing parasites through diet

Enzymes and acids play an active role in reducing susceptibility and eliminating parasitic infections. The idea is to develop an environment that makes it difficult for the parasite to thrive and survive. Enzymes and organic acids make up a portion of all fruits and vegetables including:

– kiwi fruit, papaya, pineapple, avocado, citrus, berries

– sauerkraut, kimchi, green leafy vegetables, broccoli etc.

A good intestinal flora is also a vital preventative and treatment to the nasty parasitic bugs that can enter our system uninvited. Fermented food products such as apple cider vinegar, unsweetened kefir, sauerkraut and kombucha along with a good quality probiotic support a healthy gut colony.

Sugar and its parasitic loving powers

Sugar and low GI (low fibre) carbohydrates set up the perfect environment for a healthy parasite to thrive and continue to wreak widespread havoc on the body. Sugar and carbohydrates feed and give energy to parasites and allow them to grow and become active throughout the body. Eliminating sugary, high carb foods and alcohol (of course) can reduce susceptibility to parasites and diminish the ability for active parasites to survive.

If you know you have a parasitic infection or suspect you may have based on your symptoms, it is important that you contact a health professional to begin eradication and the healing of the gastrointestinal system as soon as possible. Long term parasitic infections that are allows to remain dormant or active in the intestines can lead to longer term complications that can impact the entire body including digestive complaints, joint pain and nervous system complications.

Contact Danielle

April 6, 2018July 23, 2018

Gut Health: Our Gut and Brain Talk to Each Other

Our gut and brain are more connected than we think

Nutritionists, Naturopaths and Psychologists alike are discovering the power of what is now called the gut-brain axis and the role our gut health plays in mental health.

Did you know we host an entire nervous system in our gut?

Even more fascinating is that this nervous system sends signals to our brain and the brain responds, sending signals and messages back to the gut!

This means, under times of high stress, our gut health can often suffer the consequences, presenting as:

IBS, gas, bloating, constipation
Weight gain, weight loss
increased or decreased appetites
blood sugar spikes and dips
even vomiting and diarrhoea

Similarly, when we stress our gut by:

putting the wrong foods in
contract a parasite
drink alcohol
take excesses of medications
cause alterations to our protective healthy gut bacteria

Our gut signals these stress messages to the brain and it responds by sending unpleasant chemical reactions around the body, often resulting in:

anxiety, depression, irritability
aches and pains
sleeplessness
hormonal alterations
blood sugar dysregulations such as hypoglycaemia (low blood sugar) and hyperglycaemia (high blood sugar)
and more.

To protect ourselves from these resulting complications, we require a diet high in:

prebiotic fibres
balanced protein and low GI carbohydrates
minimal saturated fats
generous amounts of essential fatty acids (healthy fats)
minimising alcoholic beverages and non-prescription medications

These will all greatly reduce gut-brain axis complications from impacting on our quality of life, leaving us to live a healthy happy life!