Every BODY and every age have unique nutritional needs. However, with every stage of life, there are common nutritional inadequacies that women are most likely to experience. Learn what supplements are best for YOU! 20s You may find yourself strapped for time and cash during these exciting transitional years, which could result in an unbalanced diet. What supplements should you consider taking?
In your 30s, you may be expanding your family and/or career, so you need all the energy you can get!
Your 40s are filled with possibilities; whether you are starting a new business, climbing the corporate ladder, juggling older kids, or welcoming a new addition, women in their 40s are thriving!
Your 50s and beyond can be a great time to reconnect with yourself and maybe your spouse too. Make sure to support all the amazing years ahead of you with high-quality supplements.
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By Monazza Ahmad, B.Pharm, MSc
One of the symptoms of menopause that women wish had a permanent cure is hot flashes! The most uncomfortable and rather embarrassing aspect of hot flashes is that they visit unexpectedly. It doesn’t matter if you’re in a work meeting with executives, teaching to kindergarteners, at an intimate dinner, or just by yourself, there is no time and place for its occurrence.1 The sudden attack of heat and an outburst of sweating is enough to make anyone nervous. Prescription treatment options are usually costly and not suitable for some health conditions,2,3 leaving many women with no choice but to ignore it despite the distressful effect hot flashes have on their quality of life.4,5 But don’t be disappointed. In this post, you will find various natural ways and nonhormonal options to find relief from hot flashes until they disappear after completing their course. The severity and duration vary from woman to woman, so let the treatment take its time.5 Let’s understand what’s going on behind the scenes with hot flashes so we can mitigate the chaos it creates based on our body’s bioindividual needs. How do I know it’s a hot flash? During a hot flash, there is a sudden burst of heat from chest up that may result in red blotches on your skin and uncontrollable sweat. The untimely sweating, flushing, heat, and chills a few times a week or several times in a day is normal during menopause but definitely frustrating. A single episode of hot flashes can last anywhere from one to five minutes and up to an hour. The hot flashes range anywhere from 1 to 10 daily with the duration from a few years to a couple of decades.5 What’s causing this gush of sweat? Research suggests that hot flashes are a possible result of hypothalamus activity in regulating body’s temperature due to estrogen fluctuation. Here’s what that means: Reduced estrogen levels can cause blood vessels near the skin to dilate, increasing the blood flow that elevates body temperature. This increase in temperature triggers hypothalamus (your body’s thermostat) to detect warmth so it starts to cool down the body by a process called sweating.4,5 We all know that sweat is an important mechanism of temperature control in the body. It helps dissipate body heat by turning heat vapors into liquid (sweat) to keep the body cool. So you really don’t want to stop a hot flash, since it’s protecting our bodies from getting overheated. What is needed is hormone regulation so the hot flashes are less severe. How to squash hot flashes While hot flashes subside on their own and may not require treatment, those experiencing severe effects may want to seek safe relief options. Here are some lifestyle improvements and natural remedies that might be helpful in tackling hot flashes safely. Make sure to consult with your healthcare practitioner before taking any action; they will advise you on the best options and the right dosage for your specific health needs. NUTRITIONAL SUPPORT Vitamin D: Reduced levels of vitamin D are associated with many health conditions, including hot flashes. Try getting at least 15 minutes of sun every day and eat vitamin D-rich foods.6,7 Vitamin E and curcumin: Both these supplements have shown to reduce the severity and number of hot flashes. The dose of 200 to 400 IU for vitamin E and 500 mg for curcumin is found to be effective.8,9 Give at least four weeks to curcumin and up to eight weeks to vitamin E to work.3 Folic acid: About 1 mg of folic acid, a form of vitamin B, has shown weekly gradual improvement in severity. It may take about 3-4 weeks to reduce frequency and the duration of hot flashes.10 Vitamin B6 and oily fish: The impact of this vitamin on brain health, immune system, nerve function, and the breakdown of macronutrients explains its positive effect on vasomotor symptoms of menopause.11,12 To avoid pills, taking this vitamin in the form of oily fish has shown great results, too.13 ALTERNATIVE APPROACHES Plant-derived solutions: Black cohosh,14,15 phytoestrogens, and some other herbs are commonly used for hot-flashes relief.16 Read more about these options on our blog: “Consider Using Plant-Derived Solutions to Treat Menopausal Symptoms.” ERr 731®:* An extract of Siberian rhubarb, is the nonhormonal and generally safe solution16 to have shown significant improvements in all 11 major menopausal symptoms.17* It also has a high recommendation rate not only from providers but also from women who use it. Acupuncture: This form of complementary therapy, in addition to usual care, has shown marked improvement in hot flashes and other menopausal symptoms. Acupuncture is commonly used for stress management, pain relief, and overall wellness with neurological stimulation.3,18,19 LIFESTYLE FACTORS Resistance training: Lifting safe weights and isometric and plyometric exercises helps reduce hot flashes. In a study of menopausal women, hot flashes reduced by more than 40% in less than four months in women who performed these exercises regularly for at least three times per week. Active women experience less severe symptoms than inactive women.20,21 Eating: Food intake at regular intervals can reduce hot-flash frequency. So have a healthy snack between meals to avoid letting your blood glucose levels fall too low.22 Diet: A low-fat, plant-based diet including half cup of cooked soybeans 3-4 times daily along with TLC diet can significantly reduce the frequency and severity of hot flashes and other menopausal symptoms.23,24 Stress management: Anxiety and stress are the common triggers for many health conditions. Stress reduction techniques such as meditation, yoga, deep breathing, and resting can all help with hot flashes.25 Also of vital importance: Avoiding alcohol, smoking, spicy food, caffeine, and sugar, along with physical exertion and managing weight all contribute toward reducing the severity of hot flashes.26,27 Menopause and its symptoms are unavoidable, but you can definitely take these steps to minimize the discomfort and enjoy your daily activities. A piece of advice for younger women and those who haven’t reached menopause yet: Start taking care of your body early on in life. Eat healthy food and do regular physical activity to keep your hormones regulated. So when menopause hits, your body will be prepared to handle the ups and downs of aging and can recover faster. References: 1. Mayo Clinic. Hot flashes: symptoms & causes. https://www.mayoclinic.org/diseases-conditions/hot-flashes/symptoms-causes/syc-20352790. Accessed February 14, 2023. 2. Rosenberg V et al. Hormone-replacement therapy and its association with breast cancer subtypes: a large retrospective cohort study. Int. J Womens Health. 2021;1:1207-1216. 3. Mayo Clinic. Hot flashes: diagnosis & treatment. https://www.mayoclinic.org/diseases-conditions/hot-flashes/diagnosis-treatment/drc-20352795. Accessed February 14, 2023. 4. Bansal R et al. Menopausal hot flashes: a concise review. J Midlife Health. 2019;10(1):6-13. 5. Freedman RR. Menopausal hot flashes: mechanisms, endocrinology, treatment. J Steroid Biochem Mol Biol. 2014;142:115-120. 6. Arslanca T et al. The relationship between vitamin D and vasomotor symptoms during the postmenopausal period. Clin Lab. 2020;66(7). 7. Religi A et al. Estimation of exposure durations for vitamin D production and sunburn risk in Switzerland. J Expo Sci Environ Epidemiol. 2019;29(6):742-752. 8. Ataei-Almanghadim K et al. The effect of oral capsule of curcumin and vitamin E on the hot flashes and anxiety in postmenopausal women: a triple blind randomised controlled trial. Complement Ther Med. 2020;48:102267. 9. Ziaei S et al. The effect of vitamin E on hot flashes in menopausal women. Gynecol Obstet Invest. 2007;64(4):204-207. 10. Bani S et al. The effect of folic acid on menopausal hot flashes: a randomized clinical trial. J Caring Sci. 2013;2(2):131-140. 11. Harvard T.H. Chan School of Public Health. Vitamin B6. https://www.hsph.harvard.edu/nutritionsource/vitamin-b6. Accessed February 14, 2023. 12. National Institutes of Health. Vitamin B6 fact sheet for consumers. https://ods.od.nih.gov/factsheets/VitaminB6-Consumer. Accessed February 14, 2023. 13. Odai T et al. Severity of hot flushes is inversely associated with dietary intake of vitamin B6 and oily fish. Climacteric. 2019;22(6):617-621. 14. National Institutes of Health. Black cohosh. https://www.nccih.nih.gov/health/black-cohosh. Accessed February 14, 2023. 15. Geller SE et al. Botanical and dietary supplements for menopausal symptoms: what works, what does not. J Womens Health (Larchmt). 2005;14(7):6340649. 16. Chang JL et al. Rheum rhaponticum extract (ERr 731): postmarketing data on safety surveillance and consumer complaints. Integr Med (Encinitas). 2016;15(3):34-39. 17. Kaszkin-Bettag M et al. Confirmation of the efficacy of ERr 731 in perimenopausal women with menopausal symptoms. Altern Ther Health Med. 2009;15(1):24-34. 18. Kim KH et al. Effects of acupuncture on hot flashes in perimenopausal and postmenopausal women–a multicenter randomized clinical trial. Menopause. 2010;17(2):269-280. 19. Mayo Clinic. Acupuncture. https://www.mayoclinic.org/tests-procedures/acupuncture/about/pac-20392763. Accessed February 14, 2023. 20. Berin E et al. Resistance training for hot flushes in postmenopausal women: A randomised controlled trial. Maturitas. 2019;126:55-60. 21. Dabrowska-Galas M et al. High physical activity level may reduce menopausal symptoms. Medicina (Kaunas). 2019;55(8):466. 22. Dormire S et al. The effect of dietary intake on hot flashes in menopausal women. J Obstet Gynecol Neonatal Nurs. 2007;36(3):255–262. 23. Barnard ND et al. The Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause. 2021;28(10):1150-1156. 24. Welty FK et al. The association between soy nut consumption and decreased menopausal symptoms. J Womens Health (Larchmt). 2007;16(3):361-369. 25. Freeman EW et al. Anxiety as a risk factor for menopausal hot flashes: evidence from the Penn ovarian aging cohort. Menopause. 2016;23(9):942–949. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4993654/ 26. NIH. Hot flashes: what can I do? https://www.nia.nih.gov/health/hot-flashes-what-can-i-do. Accessed February 14, 2023. 27. Herber-Gast GCM et al. Fruit, Mediterranean-style, and high-fat and -sugar diets are associated with the risk of night sweats and hot flushes in midlife: results from a prospective cohort study. Am J Clin Nutr. 2013;97(5):1092-1099. You’ve probably heard that vitamin C supports your immune system. This essential micronutrient seems to be everywhere! And it’s a good thing because, unlike most mammals, humans can’t synthesize vitamin C on their own.1 Also, vitamin C is water-soluble, which means the body quickly loses this essential vitamin through urine, so it’s important to make vitamin C a daily part of your diet.1 Having extremely low levels of vitamin C for prolonged periods can result in scurvy, a historical disease linked to pirates and sailors who faced long journeys at sea without fresh fruits and vegetables. While cases of scurvy in the United States are rare, a recent study reported that 31% of the US population are not meeting the daily recommended intake of vitamin C.1 Greater than 6% of the US population are severely vitamin C deficient, while low levels of vitamin C, associated with weakness and fatigue, were observed in 16% of Americans.2 As a whole, 20% of the US population showed marginally low levels of this essential micronutrient.2 How much vitamin C do I need?The US recommended daily dietary allowance of vitamin C is 75 mg for women and 90 mg for men.3 Experts recommend an estimated 200 mg of vitamin C daily for favorable health benefits.4 Adults can take up to 2,000 mg of vitamin C per day; however, high doses of vitamin C may cause diarrhea, nausea, and stomach cramps.5 Due to the varying health needs of individuals, it’s always a good idea to work with your healthcare practitioner to ensure that you are getting the right amounts of micronutrients in your daily diet. Where can you find this marvelous, multifaceted micronutrient? Ready to add vitamin C to your daily regimen? Talk to your healthcare practitioner about how much would be right for you.
References: 1. Granger M et al. Adv Food Nutr Res. 2018;83:281-310. 2. Schleicher RL et al. Am J Clin Nutr. 2009;90(5):1252-1263. 3. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed August 3, 2021. 4. Frei B et al. Crit Rev Food Sci Nutr. 2021;52(9):815-829. 5. Hathcock JN et al. AM J Clin Nutr. 2005;81(4)736-745. 6. Ashor AW et al. Eur J Clin Nutr. 2017;71(12):1371-1380. 7. Mason SA et al. Free Radic Biol Med. 2016;93:227-238. 8. Chen S et al. Clin J Pain. 2016;32(2):179-185. 9. Carr AC et al. J Transl Med. 2017;15(1):77. 10. Dionne CE et al. Pain. 2016; 157(11):2527-2535. 11. Chin KY et al. Curr Drug Targets. 2018;19(5):439-450. 12. Ratajczak AE et al. Nutrients. 2020;12(8):2263. 13. Dixit S et al. ACS Chem Neurosci. 2015;6(4):570-581. 14. Monacelli F et al. Nutrients. 2017;9(7):670. 15. Johnston CS et al. J of Nutr. 2007;137(7):1757–1762. 16. Johnston CS et al. Nutr Metab (Lond). 2006;3(35):1743-7075. 17. Moores J. Br J Community Nurs. 2013;Suppl:S6-S11. 18. Carr AC et al. Nutrients. 2017;9:1211. 19. Shaw G et al. Am J Clin Nutr. 2017;105(1):136-143. 20. Ratajczak AE et al. Nutrients. 2020;12(8):2263. 21. Ashor AW et al. Nutr Res. 2019;61:1-12. 22. Moser MA et al. Int J Mol Sci. 2016;17(8):1328. 23. Wu JR et al. J Cardiovasc Nurs. 2019;34(1):29-35. 24. Akolkar G et al. Am J Physiol Heart Circ Physiol. 2017;313(4):H795-H809. 25. Cook JD et al. Amer J Clin Nutr. 2001;73(1):93-98. 26. Saunders AV et al. Med J Aust. 2013;199(S4):S11-S16. 27. Amr M et al. Nutr J. 2013;12:31. 28. Consoli DC et al. J of neurochem. 2021;157(3):656-665. 29. Bajpai A et al. J Clin Diagn Res. 2014;8(12):CC04-CC7. 30. Koizumi M et al. Nutr Res. 2016;36(12):1379-1391. 31. Whyand T et al. Respir Res. 2018;19(1):79. 32. Azuma A et al. Tairyoku Kagaku Japanese J of Phys Fit and Sports Med. 2019;68(2):153-157. Written by Julia Mellios
Your gut is one of the hardest working systems in your body. Meal after meal, it hustles to digest your food and extract the nutrients required to sustain you. Despite it’s solid work ethic, your gut can experience occasional performance hiccups, leading to digestive symptoms. While many of these are normal, others may indicate something more serious. Read on to discover what your symptoms say about your gut and ways to improve them. Normal, Everyday Symptoms Transient Belly Bloating What is it? Short-lived abdominal swelling due to trapped gas.
During and after meals, your gut produces enzymes and acids that break down your food, creating gas during this process. While bloating isn’t considered normal, it commonly occurs if you deviate from your standard diet, such as eating larger portions, rich and fatty meals or foods that are more laborious to breakdown, including excess carbohydrates and fibre. These place more burden on your digestive processes, subsequently increasing gas production and bloating. Flatulence
Borborymus
Symptoms That Require Attention Chronic Constipation
Diarrhoea
Malodorous Gas
Abdominal Pain
If you regularly experience one or more problematic symptoms, consult with a Natural Health Practitioner for further investigation, particularly if it is new or getting worse. Additionally, healthcare Practitioners have a suite of testing available to investigate the driver behind your symptoms. For instance, a stool test enables Practitioners to identify all of the bacteria and other microorganisms that inhabit your gut and how they contribute to your gut function and digestive symptoms. Ditch the Gut Glitches Don’t let your gut feelings bum you out! Instead, switch up your diet and lifestyle habits and rid yourself of symptoms such as bloating, gurgles and gas. If your gut symptoms are troubling you, speak with a natural healthcare Practitioner for a comprehensive plan to get you gut comfort, today. References1 Manichanh C, Eck A, Varela E, Roca J, Clemente JC, González A, et al. Anal gas evacuation and colonic microbiota in patients with flatulence: effect of diet. Gut. 2014 Mar;63(3):401-8. doi:10.1136/gutjnl-2012-303013. 2 Victoria State Government, Better Health Channel. Flatulence [Internet]. Melbourne VIC: Victoria State Government, Better Health Channel; 2014 [updated 2014 Aug; cited 2020 Jan 30]. Available from: https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/flatulence. 3 Colledge NR, Walker BR, Ralston SH. Davidson’s principles and practice of medicine. 21st ed. Edinburgh (UK): Elsevier/Churchill Livingstone; 2010. p. 763-844. 4 Zhao Y, Yu YB. Intestinal microbiota and chronic constipation. Springerplus. 2016 Jul 19;5(1):1130. doi: 10.1186/s40064-016-2821-1. 5 Colledge NR, Walker BR, Ralston SH. Davidson’s principles and practice of medicine. 21st ed. Edinburgh (UK): Elsevier/Churchill Livingstone; 2010. p. 763-844. 6 NPS Medicinewise. What are the side effects of antibiotics? [Internet]. Sydney NSW: NPS Medicinewise; 2012 [updated 2017 Mar; cited 2020 Feb 18]. Available from: http://www.nps.org.au/medicines/infections-and-infestations/antibiotics/for-individuals/side-effects-of-antibiotics. Written by Rachel Baudistel Fermented foods and beverages, such as sauerkraut, kimchi and kombucha, were a regular part of our ancestors’ diets for thousands of years. Originally a method of preserving produce from harvest time through the cold days of winter;1 fermentation involves adding a bacterial or yeast starter to a food. These organisms convert starches and sugars to alcohol or acids, lengthening the food’s shelf life and producing the unique and tangy flavours we associate with fermented foods. Recently, these foods have seen a resurgence in popularity, not for their shelf lives but for their claimed digestive health benefits. As probiotics have also risen in popularity for similar reasons, let us explore how fermented foods stack up against a high quality probiotic. It All Begins In The Gut Our interest in strategies to improve digestive health has been fuelled by an expanding body of research indicating that poor gut health negatively affects many other body systems.2 Specifically, imbalances in the microbiome, the ecosystem of approximately 38 trillion bacteria and other organisms living in your digestive tract, have been connected not only to gut disorders but to mood, immune, inflammatory and autoimmune diseases, cancer and even cardiovascular disease.3,4 Research shows that taking live beneficial bacteria, such as probiotics, can improve microbiome health, reducing the symptoms of many health conditions,5,6 improving general health and lowering the risk of diseases such as those mentioned above.7 In light of this, probiotic supplements and fermented foods, both sources of potentially beneficial bacteria, have been put forward as effective options for improving microbiome health. Consequently, there is a misconception that they are interchangeable; however, there are fundamental differences between them. The Pros of Probiotics Probiotics are defined as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”.8 Research has shown that specific types (strains) of probiotics, at defined doses, can help manage particular health conditions or symptoms, such as hayfever9 or bloating. To understand this further, let us use irritable bowel syndrome (IBS), a painful digestive disorder, as an example. (To read more about IBS, click here). Research indicates that the specific probiotic strain, Lactobacillus plantarum 299v, can relieve the bloating, intestinal pain and inflammation of medically diagnosed IBS.10,11 This benefit occurs when the probiotic is taken at a dose of 20 billion colony-forming units (CFU), which is a way of expressing the amount of live bacteria contained per probiotic capsule or dose of powder. Scientists give probiotic bacteria three names we can use to identify them and connect them to their health benefits: genus (e.g. Lactobacillus), species (e.g. plantarum), and strain (e.g. 299v). To get the health benefits associated with that strain, all three names must match the probiotic used in the scientific research, as well as the dose. Luckily, you can find information on strains and doses in a probiotic supplement just by reading the label. By choosing a probiotic from a reputable brand committed to quality, you can feel confident that you will receive:
So, if you are looking to improve a particular health condition, choose a strain-specific probiotic for best results. What’s the easiest way to find the right probiotic for your condition? See a Natural Healthcare Practitioner. Fermented Foods Vs Probiotics Although fermented foods contain live bacteria, the microbes responsible for fermentation do not confer the same health benefits as a probiotic supplement. In fact, an expert panel of scientists concluded that fermented foods have unidentified microbial content, meaning there is no guarantee of what bacterial strains or doses will be present in them. For this reason, they are fundamentally different from probiotics.12 That being said, many people experience non-specific digestive health benefits from including fermented foods in their diet, which could be related to the bacteria present, however, more research is needed to confirm this. Since fermentation breaks ingredients down into simpler parts, these foods are generally easier to digest, and fermentation also increases the nutritional value of the food.13 If you are healthy and do not require specific health benefits, fermented foods may be appropriate for you. Be aware that, while fermenting at home can be fun, it is not a risk-free process. Exposure to oxygen, for example, can allow mould, yeast and less beneficial bacteria to grow. High-quality probiotics, on the other hand, are produced under strict hygienic conditions that minimise the risk of introducing ‘bad’ microorganisms into your gut. If your digestive system is sensitive, you may be better off taking a probiotic. Choose What’s Right For You Fermented foods are a tasty addition to the diet and do appear to provide some non-specific digestive benefits to relatively healthy people, on the proviso that they are prepared correctly. However, for support with specific health conditions, it is important to choose a specific probiotic strain, at the right dose, for your condition. To access high-quality probiotics for your particular health needs, contact a Natural Healthcare Practitioner. References1 Chambers PJ, Pretorius IS. Fermenting knowledge: the history of winemaking, science and yeast research. EMBO Rep. 2010 Dec;11(12):914-20. doi: 10.1038/embor.2010.179. 2 Alam R, Abdolmaleky HM, Zhou JR. Microbiome, inflammation, epigenetic alterations, and mental diseases. Am J Med Genet B Neuropsychiatr Genet. 2017 Sep;174(6):651-660. doi: 10.1002/ajmg.b.32567. 3 Alam R, Abdolmaleky HM, Zhou JR. Microbiome, inflammation, epigenetic alterations, and mental diseases. Am J Med Genet B Neuropsychiatr Genet. 2017 Sep;174(6):651-660. doi: 10.1002/ajmg.b.32567. 4 Maranduba CM, De Castro SB, de Souza GT, Rossato C, da Guia FC, Valente MA et al. Intestinal microbiota as modulators of the immune system and neuroimmune system: impact on the host health and homeostasis. J Immunol Res. 2015;2015:931574. doi: 10.1155/2015/931574. 5 Niedzielin K, Kordecki H, Birkenfeld B. A controlled, double-blind, randomised study on the efficacy of Lactobacillus plantarum 299v in patients with irritable bowel syndrome. Eur J Gastro Hepat 2001;13:1-5. PMID: 11711768. 6 Costa DJ, Marteau P, Amouyal M, Poulsen LK, Hamelmann E, Czaaubiel M, et al. Efficacy and safety of the probiotic Lactobacillus paracasei LP-33 in allergic rhinitis: a double-blind, randomised, placebo-controlled trial (GA2LEN) study. Eur J Clin Nutr. 2014;1-6. doi: 10.1038/ejcn.2014.13. 7 Kalliomäki M, Salminen S, Arvilommi H, Kero P, Koskinen P, Isolauri E. Probiotics in primary prevention of atopic disease: a randomised placebo-controlled trial. Lancet. 2001 Apr 7;357(9262):1076-9. doi: 10.1016/S0140-6736(00)04259-8. 8 Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014 Aug;11(8):506-14. doi: 10.1038/nrgastro.2014.66. 9 Costa DJ, Marteau P, Amouyal M, Poulsen LK, Hamelmann E, Czaaubiel M, et al. Efficacy and safety of the probiotic Lactobacillus paracasei LP-33 in allergic rhinitis: a double-blind, randomised, placebo-controlled trial (GA2LEN) study. Eur J Clin Nutr. 2014;1-6. doi: 10.1038/ejcn.2014.13. 10 Niedzielin K, Kordecki H, Birkenfeld B. A controlled, double-blind, randomised study on the efficacy of Lactobacillus plantarum 299v in patients with irritable bowel syndrome. Eur J Gastro Hepat 2001;13:1-5. PMID: 11711768. 11 Ducrotté P, Sawant P, Jayanthi V. Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome. World J Gastroenterol. 2012 Aug 14;18(30):4012-8. doi: 10.3748/wjg.v18.i30.4012. 12 Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat RevGastroenterol Hepatol. 2014 Aug;11(8):506-14.doi: 10.1038/nrgastro.2014.66. 13 Coyle D. What Is Fermentation? The Lowdown on Fermented Foods. https://www.healthline.com/nutrition/fermentation#what-it-is. Healthline. Accessed July 8, 2019. Written by Jo Herbert-Doyle
Did you know that your gut and your brain are in regular conversation? They have a pretty close relationship, with your mental state influencing gut function and vice versa. Perhaps you’ve experienced ‘butterflies in your stomach’, or felt nauseous before an event? Or felt your mouth water upon seeing or smelling a delicious meal? These are all very real phenomena and due to your mind-gut connection. Less ideal is how feeling under pressure or stressed decreases digestive function – this is because when your body-mind perceives ‘danger’ (which is what stress is from a physiological sense), then it’s not a priority to be eating, therefore digestion suffers and you may experience bloating or heartburn or some other uncomfortable symptom. Knowing this mind-gut link exists can help explain how feeling anxious may impact how your gut is functioning, but perhaps more significant (though not as well known) is that what’s going on in your gut could also be impacting your mental health. Lighting a Fire in the Brain Though the causes may be multifactorial, a key player in this situation is gut-derived inflammation. This can result from dysbiosis, which is an imbalance in your gut microbiota (the microbial life that resides within your intestines), and/or some degree of insult to the digestive tract lining – your gut ‘barrier’. Both your gut barrier and your microbiota work synergistically to support effective digestion, immune health, and overall wellbeing. However, if they become disrupted then biochemical signals or ‘cytokines’ are released that travel throughout your body causing what’s referred to as oxidative stress in any number of tissues in your body including your brain. Though many of these cytokines cannot cross what’s called the blood-brain-barrier, their presence triggers similar ‘alarm’ signals in the brain so it too is impacted by its own inflammatory processes. This sequence of events can be why symptoms such as poor mood, brain fog and anxiety occur; but for those who want a more specific example – inflammation can promote the neurotransmitter precursor tryptophan to produce quinolinic acid1 instead of serotonin and melatonin – the former situation leading to what can most simply be described as nerve cell ‘agitation’ that can present as anxiety.2 Soothe Your Gut to Settle Your MindAs gut health is fundamental to all aspects of wellbeing then any symptoms really need to be attended to – and to do that with the least guesswork then my recommendation is to see a natural healthcare Practitioner who can help you navigate what may be the contributing causes for you, e.g. do you need to tweak your diet? Get some help with digesting certain foods? Heal your gut barrier? Equally, if you are struggling with stress, sleep, or experiencing regular mood problems then speak to your Practitioner about this too – there are many natural medicine solutions available, but to find the best ones for you will require assessing your personal situation first. Is it too Early to Rely on Psychobiotics? If you are already a fan of natural medicine you may be wondering what the role of probiotics are in this, particularly as there is emerging talk of ‘psychobiotics’ or probiotics that can impact mood. This is clearly of interest to those who may be experiencing stress or anxiety, so I’d say to you that the human evidence for what may be the ‘best’ probiotic strain and at what dose to help is still in its infancy; but watch this space for future research developments. What we do know currently is that supporting whole gut health by decreasing gut-derived inflammation and increasing the diversity of the gut microbiota is a proven clinical approach to whole-body wellbeing – and this includes improving mental health. So if you experience symptoms impacting either your mind or your gut, please don’t put up with them any longer, or try to figure it all out on your own. Contact your Clinical Naturopath or Integrative Doctor and let them know what’s going on, so they can personalise a solution for your situation. References1 Lugo-Huitrón R, Muñiz PU, Pineda B, Pedreaza-Chaverri J, Rios C, Pérez-de la Cruz V. Quinolinic acid: an edogenous neurotoxin with multiple targets. Oxidative Medicine and Cellular Longevity. 2013;Article ID 104024, 14 pages. Available from: https://www.hindawi.com/journals/omcl/2013/104024/ 2 Bryleva EY, Brundin L. Kynurenine pathway metabolites and suicidality. Neuropharmacology. 2017 Jan;112(Pt B):324-330. doi: 10.1016/j.neuropharm.2016.01.034. Epub 2016 Jan 26. Available from: https://www.sciencedirect.com/science/article/pii/S0028390816300338 Written by Gauri Yardi
What do a cold, depression, and hayfever have in common? If you said “they’re all health conditions”, or even “they’re all inflammatory health conditions”, you would be right. However, there is something more unusual that connects the three. Give up? All three are influenced by your gut microbiome, the microorganisms that call your digestive tract ‘home’. You may be wondering how these tiny gut inhabitants could have any bearing on your throat, joints, and/or brain. In this article, we will find out how your gut influences these seemingly unrelated areas, as well as how to prevent your gut from making you sick, sad or inflamed. Cold-Busting Colleagues: Your Gut and Immune System Work Hand-in-Hand Your immune system’s main job is to defend you from pathogens (disease-causing microorganisms). Since pathogens are typically inhaled or swallowed, it makes sense for the immune system to concentrate on your respiratory and digestive tracts. In fact, 70% of the immune system is housed in your gut.1 It lies beneath the lining of your intestines, ready to spring into action if a pathogen enters your gut, to try to prevent you getting sick. By contrast, some bacteria have a positive influence on your immune system. A healthy gut microbiome interacts with the intestinal immune system in ways that increase your body’s immune defences. However, a microbiome out of balance, which does not contain high levels of beneficial bacteria, is less likely to help you resist infection, including colds and flu (click here to read more about what might upset your gut microbiome). Fortunately, certain strains (types) of probiotic bacteria improve the bacterial balance in your gut, with beneficial flow-on effects for your immune system. Lactobacillus rhamnosus (LGG®),2 Lactobacillus paracasei (8700:2) and Lactobacillus plantarum (HEAL 9)3 all stimulate the immune system and improve resistance to infection. In fact, the combination of 8700:2 and HEAL 9 has been shown to reduce the severity and duration of common cold symptoms.4 If you struggle with frequent colds and flu, working with a natural healthcare Practitioner to strengthen your gut microbiome may help. A healthy gut microbiome interacts with the intestinal immune system in ways that increase your body’s immune defences. However, a microbiome out of balance, which does not contain high levels of beneficial bacteria, is less likely to help you resist infection, including colds and flu (click here to read more about what might upset your gut microbiome). Jumping at Shadows: The Overactive Immune System Another possible consequence of poor gut bacterial balance is inflammation, a key feature of autoimmune (e.g. rheumatoid arthritis) and allergic disease (e.g. hayfever). In these conditions, the immune system misidentifies harmless substances as threats, and launches an immune response against them. The resulting inflammation creates the symptoms you associate with allergy and autoimmunity, e.g. a blocked nose and watering eyes in hayfever, or joint pain and swelling in rheumatoid arthritis. Fortunately, certain probiotic strains, namely LGG® and Lactobacillus paracasei (LP-33®), can stimulate your immune system to produce anti-inflammatory compounds, reducing inflammation and symptoms. For example, research in hundreds of people has shown that LP-33® significantly improves hayfever symptoms.5,6 Interestingly, LGG®, when taken during pregnancy and breastfeeding, can reduce the incidence of eczema (an inflammatory skin disease) in children, by supporting the healthy development of the gut microbiome and the immune system.7 If your immune system is in overdrive, make an appointment with a natural healthcare Practitioner to help bring it back into line. Gut Feelings: How Bacteria Make or Break Your MoodMore and more research is supporting an unexpected cause of depression: inflammation. Specifically, inflammation throughout the body (known as systemic inflammation), and even inflammation of the brain, may contribute to depression. As you have already learned, the interaction between bad gut bacteria and the immune system can cause inflammation. However, did you know that the inflammatory chemicals released within your gut can also cause an inflammatory response in your brain? If gut inflammation can influence mood, you may be wondering if specific probiotics can improve mood or reduce the symptoms of depression. While this is a hot topic in scientific research, we do not currently know which specific probiotic strains can influence mood. However, a good start in supporting healthy mood is taking steps to reduce inflammation in the body. What we do know is maximising your gut health, e.g. by eating plenty of fibre-rich wholefoods (to provide your gut bacteria with their preferred food), can also increase the numbers of good bacteria, which is the best way to influence your mood via your gut. If your bacterial balance has become disrupted due to a stomach bug, antibiotics, or other causes, strains which support beneficial bacteria, such as LGG®, Saccharomyces cerevisiae var. boulardii, and Bifidobacterium animalis ssp lactis (BB-12®) may help improve the composition of your gut microbiome. Great Health is All in the Gut By interacting with your immune system, your gut bacteria influences your ability to resist infection, reduce inflammation, and maintain a healthy mood. If you are wondering whether your gut may be making you sick, sad or inflamed, make an appointment with a natural healthcare Practitioner today. Together, you can assess your bacterial balance, and make a plan to improve your specific symptoms. References1 Gill HS. Probiotics to enhance anti-infective defences in the gastrointestinal tract. Best Pract Res Clin Gastroenterol. 2003;17(5):755-773. doi: 10.1016/s1521-6918(03)00074-x. 2 Feleszko W, Jaworska J, Rha RD, Steinhausen S, Avagyan A, Jaudszus A, et al. Probiotic-induced suppression of allergic sensitization and airway inflammation is associated with an increase of Tregulatory-dependent mechanisms in a murine model of asthma. Clin Exp Allergy. 2007;37(4):498-505. doi: 10.1111/j.1365-2222.2006.02629.x. 3 Lavasani S, Dzhambazov B, Nouri M, Fåk F, Buske S, Molin G, et al. A novel probiotic mixture exerts a therapeutic effect on experimental autoimmune encephalomyelitis mediated by IL-10 producing regulatory T cells. PLoS One. 2010; 5(2): e9009. doi: 10.1371/journal.pone.0009009. 4 Berggren A, Lazou Ahrén I, Larsson N, Önning G.. Randomised, double-blind and placebo-controlled study using new probiotic lactobacilli for strengthening the body immune defence against viral infections. Eur J Nutr 2011; 50(3):203-210. doi: 10.1007/s00394-010-0127-6. 5 Costa DJ, Marteau P, Amouyal M, Poulsen LK, Hamelmann E, Czaaubiel M, et al. Efficacy and safety of the probiotic Lactobacillus paracasei LP-33 in allergic rhinitis: a double-blind, randomised, placebo-controlled trial (GA2LEN) study. Eur J Clin Nutr. 2014 May;68(5):602-7. doi: 10.1038/ejcn.2014.13. 6 Peng G-C, Hsu C-H. The efficacy and safety of heat-killed Lactobacillus paracasei for treatment of perennial allergic rhinitis induced by house-dust mite. Pediatr Allergy Immunol. 2005 Aug;16(5):433-438. doi: 10.1111/j.1399-3038.2005.00284.x. 7 Kalliomäki M, Salminen S, Arvilommi H, Kero P, Koskinen P, Isolauri E. Probiotics in primary prevention of atopic disease: a randomised placebo-controlled trial. Lancet. 2001;357(9262):1076-9. By Melissa Blake, ND
Our bodies have an amazing natural ability of keeping to a daily schedule via an internal 24-hour master clock.1 This clock contributes to the patterns, also known as circadian rhythms, of many biological activities including sleep-wake cycles, eating patterns, and hormone function.1 Finding ways to support and balance this clock, along with the many systems it regulates, may offer a novel way to optimize health. One way to optimize is through diet timing. The circadian diet as a way of eating takes into account not only what we eat, but when.2 It is an approach to eating that synchronizes food intake around our biological clocks, emphasizing eating in sync with the body’s natural tendencies and instincts. This means eating during daylight hours or hours when we are naturally more active. Eating in this way can help support circadian rhythms and contribute to overall health and wellness.2 As diets and terms including intermittent fasting, circadian diet, and time-restricted eating gain popularity, the question may arise as to whether the principle on which this “circadian approach” applies to other aspects of nutrition, including supplementation. 5 common supplements Although there’s still much to learn about optimal timing for both food and supplements, current evidence suggests it may play a role.3 Here are a few general guidelines for five common supplements to help you add the extra layer of timing and optimize your plan: B complex B vitamins are often recommended to support healthy energy and mood.4 There is some evidence that taking B vitamins before bed can have a negative effect on sleep quality.5 Consider taking any B vitamins, including a B complex, earlier in the day with food. Fish oil The most common complaints I hear about fish oil are burping or nausea. Taking fish oil supplements with food, divided into two doses, may help reduce these harmless yet annoying side effects. Magnesium Magnesium is an essential micronutrient that plays a role in hundreds of reactions in the body.6 Due to the overall benefits of magnesium supplementation, consistency is more important than any timing in this case. Known for muscle relaxation and improved sleep, taking magnesium before bed may enhance those benefits in some people.7 Others may notice digestive issues and may choose to take with food. Probiotics Any recommendation related to probiotic supplementation should be based on the specific strain; however, much of this detailed evidence does not yet exist. Meal timing has more or less of an impact on probiotics depending on the strain, the dose, delivery method, etc.8 The consensus, however, is to take probiotics 30 minutes before or during a meal versus after eating.9 Another guideline is to space probiotics away from antibiotic medications by two hours to reduce interaction. Vitamin D Along with vitamins A, E, and K, vitamin D is a fat-soluble vitamin that is better absorbed when taken with a fat-containing meal (ex. fatty fish, avocado, olive oil, cheese, eggs).10 Although we do not have substantial evidence to support specific timing, it may make sense to take vitamin D supplements in the morning with breakfast to mimic the timing of exposure to natural sunlight. Summary As we continue to learn about specific supplements and optimal timing, consider that the best timing is the one you can stick with. You cannot benefit from a supplement you do not take. The most important thing is to take your supplements at a time that is convenient for you so you can be consistent. Work with a knowledgeable healthcare provider to determine the optimal plan for you that includes quality, quantity, and timing. References:
By Cassie Story, RDN
We are social creatures. Hardwired in our being is the desire to belong, fit in, and play with our fellow humans. In fact, survival depends on our ability to bond. So what happens to your mental state when you remove yourself from others over the course of a year and a half? While long-term data on the mental health implications of isolation are currently being studied, we do have short-term studies emerging, which evaluated mental health concerns over the past year. A new phenomenon has occurred for workers who have been utilizing online video platforms for a majority of their day-to-day work. “Zoom fatigue” may have inadvertently activated the fight or flight system within the brain.1 This is according to a recent report from Stanford that offers four potential aspects of Zoom fatigue and the unintended psychological consequences that follow.1 With this knowledge, it is important to recognize the spectrum of emotions that you might be feeling as you prepare to “get back” into the real world—to step out from behind the screen and live life again. This article identifies common emotions that you may be experiencing, effective mantras for change, and supportive nutrients that can play a role in taking you from feeling blah to rah! Emotional state: fear & anxietyIt is understandable to have some lingering fear and anxiety about social reentry. Due to our constant connection to news and information, many people have likely experienced some level of fear and anxiety that is atypical for themselves over the past year. It wouldn’t be realistic to expect yourself to go from living in that state of mind, to complete joy and jubilation. Mantra: I am safe Supportive nutrients: palmitoylethanolamide (PEA) and hemp PEA is a bioactive lipid molecule that the body produces naturally and is found in the lipid extracts of foods.2 PEA has been researched for over 70 years and has a wide range of clinical applications from mild bodily discomfort and immune system support to mood and neurological health.2-6 Full-spectrum hemp is sourced from aerial plant parts including the stalk, stems, seed, and flower of the hemp plant and contains beneficial phytocannabinoids and terpenes. They work together to produce a synergistic effect on the endocannabinoid system, which has been found to support a healthy stress response and has positive neurological benefits.7 Emotional state: stressLoneliness and isolation have been found to increase stress levels in the body.8 Couple that with uncertainty about the future and worry for your own health and wellbeing, as well as that of your friends and family, and this creates a perfect brew for stress to thrive. Are you ready to reclaim your balance? Mantra: I am at peace Supportive nutrient: phosphatidylserine Phosphatidylserine is an important phospholipid in the brain and a key building block of nerve cell membranes.9 Research suggests that it may support mental focus and help support a healthy endocrine response to acute mental stress.10 Emotional state: low self-confidence or decline in body imageFor most people, due in part, to our society’s environmental factors of convenience foods and little built-in day-to-day movement, maintaining health and wellbeing requires routine and planning. Removing ourselves from typical day-to-day activities, and increasing a sedentary lifestyle, may lead to undesired weight gain. If you have experienced an increase in body weight, first remind yourself, you are not alone. Second, find something about your body to be grateful for right now. Third, speak kindly to yourself. If you have now found that a majority of your “real life” clothes no longer fit, maybe it is time to implement a supportive weight-loss routine. Mantra: I am strong (or flexible, sexy, healthy) Supportive nutrient: meal replacements Meal replacements are reduced-calorie portion-controlled products often fortified with micronutrients. Studies show that replacing just one or two meals per day with a meal-replacement product produces greater total weight loss, and a greater proportion of participants meet their total weight-loss goals both in the short- and long-term, compared to a low-calorie diet without the use of meal replacements.11 Emotional state: lack of motivationSpending the majority of your time in a seated position, whether the couch or an office chair, can wreak havoc on motivation levels. Going from staring at one screen to the next, between your computer, TV, and phone, can cause a numbness of sorts and lead to lack of desire or motivation to try new things. We are hardwired to want to try new things. Being limited from participating in your favorite activities may have decreased your motivation without your realizing it. Mantra: I enjoy new experiences Supportive nutrients: holy basil, ashwagandha, amla fruit These are a classic blend of Ayurvedic herbs. Holy basil (Ociumum sanctum) leaves and stems contain a variety of compounds including triterpenes (oleanolic and ursolic acid), saponins, flavonoids, and phenols.12 Roots of ashwagandha (Withania somniferum), an herb grown in India, contain withanolides.13 Amla fruit, or Indian gooseberry (Phyllanthus emblica), is rich in vitamin C, a potent antioxidant.14 Research suggests these adaptogens may support the body in adjusting to various stressful environmental challenges.15 These herbs may help reduce some of the challenges associated with stress.16 Emotional state: excitementPerhaps you are experiencing a different type of emotion than those listed above. Maybe you are excited and “champing at the bit” to get back out into your typical social life. If you feel that you need some calming support because you just cannot wait to get back out there, here are some things to consider: Mantra: I am calm Supportive nutrients: folate, magnesium, vitamins B12 and B6 Folate & vitamin B12 are cofactors in the synthesis of neurotransmitters, including serotonin.17-18 Serotonin is associated with mood, sleep, and relaxation.19 Vitamin B6 is a factor in the body’s conversion of glutamate, which is a stimulatory neurotransmitter, into gamma-amino-butyric acid (GABA), which is associated with calming and relaxation.20 Magnesium is an essential mineral and acts as a cofactor in numerous metabolic processes. There is evidence that specific nutrients, such as magnesium, may help to promote muscle relaxation and restfulness—possibly playing a role in reducing daily stress levels.21 Conclusion However you are feeling in any given moment is okay. As humans, we experience a multitude of emotions that change throughout the day. If you’ve noticed you haven’t felt yourself lately, remind yourself that every day is a new day—filled with opportunities for growth and change. Be kind to yourself, use the mantras within this article or create your own that speak to you and consider adding the supportive nutrients listed above to your routine if you are seeking nutritional support for your emotional state. References: 1. Bailenson J. Technology, Mind, and Behavior. 2021;2:1. 2. Beggiato S et al. Front Pharmacol. 2019;10:821. 3. PubChem, U.S. National Library of Medicine, National Center for Biotechnology Information. https://pubchem.ncbi.nlm.nih.gov/compound/4671. Accessed September 20, 2019. 4. Passavanti MB et al. Syst Rev. 2019;8(9). 5. Hesselink JM et al. Int J Inflamm. 2019;2013(9). 6. Hesselink JMK. J Pain Res. 2013;6:625–634. 7. Tagne AM et al. Pharmacol Res. 2021:105545. 8. Hwang TJ et al. Int Psychogeriatr. 2020;32(10):1217-1220. 9. Kim H et al. Prog Lipid Res. 2014;56:1-18. 10.Benton D et al. Nutr Neurosci. 2001;4(3):169-178. 11. Heymsfield S et al. Int J Obes Relat Metab Disord. 2003;27(5):537-549. 12. Cohen MM. J Ayurveda Integr Med. 2014;5(4):251-259. 13. Mirjalili MH et al. Molecules 2009;14:2373–2393. 14. Mindell E. New York, NY, Hachette Book Group, 2011. 15. Panossian AG et al. Med Res Rev. 2021;41(1):630-703. 16. Panossian A. Pharmaceuticals. 2010;3:188-224. 17. NIH Office of Dietary Supplements. Office of Dietary Supplements – Vitamin B12. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ . Accessed: August 5, 2021. 18. NIH Office of Dietary Supplements. Office of Dietary Supplements – Folate. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ . Accessed: August 5, 2021. 19. Young SN. J Psychiatry Neurosci. 2007;32:394-399. 20. Dakshinamurti K. Adv Nutr Res. 1982;4:143-179. 21. de Baaij JH, et al. Physiol Rev. 2015; 95:1-46. By Whitney Crouch, RDN, CLT While running around being a “stay-at-home” mom, a “9-5” mom, or somewhere in between, it can be easy for mothers to forget about taking care of themselves. Breastfeeding mothers may face an added layer of stress when trying to do it all and be everything to everyone, but keeping nourished should be a top priority. In the previous parts of this series, we examined mothers’ challenges with producing adequate milk supply for their babies, as well as nutrition and supplements to support her supply. Motherhood and liquid gold Proper diet and hydration are often sacrificed when juggling the demands of a new baby, housework, career, other children, and any semblance of a social life. This altruistic sacrifice could unknowingly lead to negative consequences. Milk Production 101 While the need for nutrient-dense foods will always ring true, the number of calories required to allow healing and support adequate milk production varies from woman to woman. Calorie needs for breastfeeding moms depend on how much energy mom is exerting daily, plus how much milk she is producing. On average, an exclusively breastfeeding mother needs about 500-640 calories more per day than she did prepregnancy.1,2 The average baby consumes 19-30 ounces of milk per day, but mother’s hydration needs actually exceed the amount of milk produced and her prenursing hydration needs combined.3 According to the Dietary Reference Intakes (DRIs), mom needs around an extra 34 ounces (1 liter) of water each day, and if she still feels thirsty, she should drink more water.4 Fueling the nurturer It’s common for new moms to fall into the habit of always putting baby first. Of course, it’s important to keep baby out of harm’s way, but when baby’s needs are met, it’s okay to put baby down (or wear baby in carrier) so that mom can put on her own proverbial oxygen mask. The act of growing a baby and then giving birth is a tremendous stressor on a woman’s body. Albeit a completely natural, beautiful, and often relished stressor, a women’s body needs rest and nutrient-dense foods to heal properly and to continue to give life to her baby. Across various traditional cultures, there are heavy emphases on postpartum nutrition. While the dishes for postpartum nutrition vary by culture, there are many commonalities, with animal products, cooked vegetables, herbs, and spices as mainstays in most cultures.5 Eating to heal At a glance, traditional healing foods reveal that broths, soups, stews, and porridge are central to a new mother’s diet.6 Slow-cooked stews and broths are rich in collagen-building amino acids such as glycine and proline, electrolytes, and “warming” spices and herbs.5 Porridge-like foods and cooked vegetables provide fiber-rich carbohydrates. It’s no coincidence that these nutrient-dense foods are easy to digest and rich in iron, B vitamins, zinc, choline, DHA, protein, carbohydrates, and a number of other nutrients that support replenishing red blood cells, tissue healing, and the production of high-quality breastmilk.5 In addition to eating wholesome foods, new mothers should not reduce calories or carbohydrates in the months immediately following giving birth.7-9 If weight loss is desired once her breastmilk supply is established, mom can mindfully reduce carbohydrate intake while monitoring her milk supply and ensure her diet remains otherwise nutrient-dense.5 Nourishing baby Like adult food, human milk is made up of carbohydrates, fat, protein, vitamins, and minerals, plus the addition of nonnutritive bioactives. Some of the milk components remain at consistent levels across the breastfeeding relationship, while others vary from mother to mother and for each mother across time.10 Each mother’s milk is unique based on her dietary intake, body stores, time frames (time of day, season, circadian rhythms), time intervals (time of day, time since previous breast emptying and duration of feed), and time relative to maternal exposures (e.g., meals, pathogens, and supplements).10,11 Let’s explore these nutrients a little further… Fat Breastmilk fat quantity is mainly dependent on the feeding period, the stage of the feed, and the number of pregnancies mom has had, while maternal diet (energy intake, amount of dietary fat) and lifestyle are less relevant (except in cases of severe malnutrition).12 Fat is made up of subunits called fatty acids; the fatty acid profile of breastmilk is reliant upon both mom’s current diet and her dietary intake during the pregnancy.13 Interestingly, much of the fat in early breastmilk comes from mom’s longer-term food intake, mainly during the third trimester of pregnancy.13 And while the amount of fat in breastmilk is not directly related to diet, the composition of the fatty acids in the breastmilk is related to diet.13 Important to fetal and infant brain and vision development, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) are two omega-3 fatty acids that may be lacking in mom’s diet. If she consumes a standard American diet (SAD) or a vegan diet, which are inherently lacking in fatty fish intake, baby is at an especially high risk of deficiency.14 Even though the human body holds the necessary enzymatic pathway to make DHA from its plant-based precursor alpha-linolenic acid (ALA), there is clear evidence that the conversion of ALA to EPA and DHA is insufficient to ensure adequate levels in baby.17 In fact, it has been shown that the efficiency of the conversion of ALA to EPA is lower than 10%; the conversion of ALA to DHA is even lower, and virtually nonexistent in boys and men.15 Pregnant and lactating women should aim to consume an average dietary intake of at least 200 mg DHA/d.16 In order to balance adequate amounts of EPA and DHA with lowered risk of environmental contaminants, more small fish (e.g., sardines, anchovies and mackerel) should be eaten over larger fish, and wild-caught or safely farmed salmon should also be preferred. Fortunately, nature has included selenium in fatty fish, which counteracts methylmercury toxicity in humans and protects against some neurological effects of mercury exposure.17 This is an important fact to note in light of weighing the risks to benefits of increased seafood intake with increasing exposure to harmful methylmercury, polychlorinated biphenyls (PCBs), and dioxins found in some seafood.18 Supplementation with DHA and EPA that has been third party-tested for contaminants (e.g. heavy metals, dioxins, etc.) can be a convenient way for mothers to ensure adequate omega-3 fatty acid intake. Protein Like fats, the protein composition of human milk is more affected by mother’s intake than the actual amount of protein in the milk or by maternal or gestational age.10 While the concentration of protein in the milk is not affected by mom’s diet, it does increase with maternal body weight for height and decreases in mothers producing higher amounts of milk.19 In addition, while the makeup of breastmilk shows a consistent level of protein regardless of time of day, although protein concentration does decrease through each lactation session.20 Carbohydrates The predominant carbohydrate in breastmilk is lactose; however, there are also nondigestible, nonnutritive carbohydrates. These nondigestible carbohydrates, called oligosaccharides, act as food for the beneficial gut bacteria that bloom into baby’s gut microbiome.10 Lactose concentrations are lowest in colostrum and increase through the first 4 months of lactation.21 Unlike the other macronutrients, lactose concentrations are fairly consistent across the milk of different mothers and are not influenced by maternal weight or number of pregnancies.10 Vitamins and minerals As mentioned earlier, some nutrients depend on mom’s current dietary intake, while others rely on her bodily stores.10 The following nutrients change with mother’s intake, adequacy or deficiency, and/or supplementation. Real food sources follow each nutrient:11,23
It’s important to note that it’s difficult to consume adequate vitamin D through food alone. Known as the “sunshine vitamin,” vitamin D is mostly obtained through unprotected skin’s exposure to ultraviolet (UV) light, but in geographic areas with poor seasonal UV exposure or in individuals who spend a lot of time indoors, supplementation may be necessary. Fortunately, a new randomized controlled trial found that for deficient mothers, supplementing with 6,000 IU of vitamin D3 safely optimizes maternal vitamin D status and improves milk vitamin D to maintain adequate infant serum vitamin D levels.24 Vitamin D levels should be monitored by a healthcare practitioner. Final thoughts… Breastmilk conveys immeasurable benefits, even if some of the nutrients are lacking at times, and is therefore baby’s preferred food.24 That said, fed is always best. References
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Certain persons, considered experts, may disagree with one or more of the foregoing statements, but the same are deemed, nevertheless, to be based on sound and reliable authority. No such statements shall be construed as a claim or representation as to Metagenics products, that they are offered for the diagnosis, cure, mitigation, treatment or prevention of any disease. PAIA Manual |