 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:
1 Comment
 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
 By Molly Knudsen, MS, RDN These delicate little sprigs pack tons of nutrients and flavor into every bite. They are incredibly easy to grow in your own home; no garden required. But before digging into those details… What are broccoli sprouts? Broccoli sprouts are (very) young versions of broccoli. They are the little green stem that grows from the seed, which develops into a mature broccoli plant with time. Although broccoli and broccoli sprouts stem from the same seed, they are two very distinct foods. First, broccoli sprouts resemble alfalfa sprouts much more than a broccoli floret. Second, broccoli sprouts have a nice crunch texture and somewhat spicy flavor, more similar to radishes than broccoli. And lastly, broccoli sprouts contain higher amounts of a specific health-promoting nutrient than broccoli.1 Why are broccoli sprouts so healthy? Broccoli sprouts and other cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower contain a compound called glucoraphanin. Glucoraphanin is converted in the body to the substance sulforaphane. Sulforaphane plays an important role in the body’s natural detoxification pathways.1 And it turns out that three-day-old broccoli sprouts contain anywhere from 10-100 times higher levels of glucoraphanin compared to the mature vegetable.1 How to grow broccoli sprouts Growing your own broccoli sprouts is a very simple process. You just need a week and a handful of supplies. Supply list:
Steps for growing broccoli sprouts in a mason jar
Storing broccoli sprouts Broccoli sprouts can be stored in a refrigerator in an airtight container lined with a paper towel (this will soak up any extra water or moisture that may be left on the sprouts). They will stay fresh like this for up to a week. Ways to use broccoli sprouts Add broccoli sprouts on top of salads, in sandwiches, in smoothies, or as garnish on soups. References:
 We all want healthy, glowing skin, right? But no matter how many creams, serums, or treatments emerge, the fact remains that healthy, luminous skin comes from within! Here are eight ways to glow from the inside out. Collagen Collagen supports skin repair and can be obtained through the consumption of meat or in supplement form. Supplementation with high-quality collagen has been shown to increase dermal collagen density, skin elasticity, and hydration.1 Diet A healthy diet is related to fewer lines and wrinkles.2,3 Additional studies have also linked healthcentric diets to fewer changes in pigment and reduced skin dryness and atrophy.4,5 Eat the rainbow by filling your plate with a full spectrum of different colored fruits, veggies, whole grains, and lean protein. Exercise Exercise is good for more than your physique. Endurance exercise has been shown to positively impact the aging process. During exercise the body produces an exercise-stimulated compound called IL-15, which plays a significant role in repairing skin tissue.6 Hydrate Adequate hydration helps support glowing skin from the inside out; according to a recent study, increased dietary water intake positively impacts skin physiology.7 Omega-3s Supplementation with omega-3s has been shown to help reduce acne.8 Recent studies suggest that omega-3s, particularly EPA, may support skin health and photoaging due to UV radiation.9 Probiotics Gut health has been shown to impact the health of your skin. Probiotics have been shown to help control P. acnes bacteria and reduce sebum production. Excess sebum encourages the colonization of P. acnes, which leads to acne.10,11 Sleep One night of missed sleep can leave you bleary-eyed and reaching for your coffee cup, but did you know that consistently poor sleep can lead to increased signs of aging, reduced barrier function of skin, and dissatisfaction with appearance?12 Prioritize sleep to care for your overall health and skin.12 Vitamin C Healthy skin needs lots of vitamin C, which helps stimulate collagen production.13 Vitamin C is also a powerful antioxidant that helps to protect against photodamage from UV rays.13 Your skin protects you, so return the favor by making small changes to protect your skin from the inside out. Whether it’s establishing healthy sleep hygiene, working on your gut health, or just making sure you’re getting enough vitamins and minerals. Your skin will thank you. References:
 By Michael Stanclift, ND
Since the 1950s we’ve associated HDL cholesterol with being a positive for our health, and to a large extent, that’s true.1-6 However, more recent studies show us that elevated HDL cholesterol can actually be cause for concern.7,8 So what do we think is going on here? Well, first we have to look at what we’re actually measuring when we look at HDL and why we have assumed that was protective for our cardiovascular systems. For years I taught patients that they can remember the “H” in HDL means that’s the “healthy” cholesterol. While this is mostly a good rule of thumb, the HDL letters actually stand for high-density lipoproteins. High-density lipoproteins are like tiny little garbage trucks that take excess cholesterol out of our system so we can get rid of what we don’t need. And when we measure HDL cholesterol, we’re basically looking at how much “garbage” (cholesterol) is inside those little trucks. It would make sense that the more garbage we find, the more we would assume the trucks are picking up. Unfortunately, this is making a lot of assumptions based on just one finding. We’re assuming that we have enough garbage trucks, that everything on them is working, and that they’ll be dumping that garbage as soon as they get to the landfill (our livers). As you might suspect, those aren’t always the case. Sometimes our HDL particles contain a lot of cholesterol because there are just not that many little garbage trucks to handle all the cholesterol that needs to be transferred.9 Our HDL garbage trucks may also be loaded with cholesterol because they just aren’t unloading it well, which is akin to them driving around full and not picking up more garbage—not useful.10 So what we really want to know when we look at HDL and use that to predict cardiovascular health, is how much healthy HDL function does the patient have? This has been a tricky measure to pin down, but researchers and laboratories are looking to create tests that will give us a clear indication of healthy HDL function and bring that to us as patients. There are a few advanced tests available that can help give indications of our HDL function, but they still need more refinement.9 You’re probably thinking, “Are there ideal HDL levels? When should I seek more investigation?” We do have some indications of ideal levels that suggest our HDL is likely functioning well. One study found the following ideal HDL ranges:9
If your HDL levels fall within these ranges, it’s likely functioning as it should, protecting your cardiovascular system and cleaning up other various things your body no longer needs.9 These ranges show us that there is likely an upper limit to what is healthy and ideal and that we might need to rethink the “more is always better” axiom we’ve followed for decades. References: 1. Barr DP et al. Am J Med. 1951;11(4):480-493. 2. Gordon T et al. Am J Med. 1977;62(5):707-714. 3. Castelli WP et al. JAMA. 1986;256(20):2835-2838. 4. Cullen P et al. Circulation. 1997;96(7):2128-2136. 5. Sharrett AR et al. Circulation. 2001;104(10):1108-1113. 6. Di Angelantonio E et al. JAMA. 2009;302(18):1993-2000 7. Madsen CM et al. Eur Heart J. 2017;38:2478-2486 8. Hamer M et al. Arterioscler Thromb Vasc Biol. 2018;38(3):669-672. 9. Khera AV et al. Circulation. 2017;135(25):2494-2504. 10. Hancock-Cerutti W et al. Molecules. 2021;26(22):6862.  Feeling off? An unbalanced gut microbial community, also known as dysbiosis, can wreak havoc on your health. Your gut is home to around 100 trillion microbes, and most of these little critters are good for you.1 However, not all microbes provide the same health benefits. When potentially harmful bacteria have stronger effects than your good bacteria, it can negatively affect your health.
Here are 7 signs that your gut could use some love: Acne Has your skin been suffering from breakouts? An unbalanced gut might be the culprit. Recent studies have revealed a link between reduced bacterial diversity in the human gut and acne.2 Acne affects up to 50 million people in the United States and is the nation’s most common skin condition.3 What can you do to fight back against stubborn blemishes? Take a close look at your diet. Research has identified a link between the Standard American Diet (SAD) and acne.2 An overabundance of saturated fats, dairy products, and refined carbohydrates leaves Americans undernourished and can contribute to the development of blemishes.2 Omega-3 fatty acids are also in short supply in the SAD; supplementation with omega-3s has been shown to help reduce acne.4 Mood Feeling down? The bacteria living in your gut could be partially to blame. You’ve probably heard of the gut-brain connection; many studies have shown a relationship between mood and the gut.5 Via the vagus nerves, your thoughts and moods send signals to your digestive tract (and immune system) and vice versa.6 Recent studies suggest that a high-quality probiotic may help to improve mood and cognition.7-10 GI upset Too many trips to the porcelain throne? Losing friends to flatulence? Confounded by occasional constipation? These annoying symptoms could be signs of dysbiosis.11 To address these issues, a good place to start is to look at your medications and supplements to see if any may cause occasional diarrhea or constipation. Additionally, an elimination diet can be a good way to help determine if certain foods might be contributing to your symptoms. Your poop could be telling you a lot about your health, so keeping tabs on your bathroom visits is important. Immune system 70% of your immune system resides in your gut.12 A healthy balance of gut bacteria helps support a sufficient immune response. Sleep Are you counting sheep by the thousands, yet sleep is still elusive? The critters living in your gut could be partially to blame. A recent study showed that better and longer sleep is associated with microbiome diversity.13 Sugar cravings If you often find yourself craving sugary treats, this could be partially due to the microbes in your gut.14 For example, the bacteria in your gut may signal that they would like a bacon maple doughnut, even though you planned to have a salad instead. The most effective way to turn down the volume on the signals for sugary snacks? Starve those nasty bugs by changing up your daily diet. You can improve your guts microbiome by favoring vegetables, fruits, and fermented foods. Over time the cravings can diminish. Weight fluctuations Are you struggling to maintain a healthy weight? The bacteria in your gut could be a major player. Everyone’s microbiome is unique—made up of various strains of bacteria and protozoa (a group of single-celled microorganisms)—some of these gut dwellers have been shown to influence weight and even overall health. If you are experiencing sudden weight loss or unusual changes in your bowel habits, you should contact your healthcare practitioner. 7 ways to improve gut health Diet The more diverse your diet, the more diverse your microbiome! Eat the rainbow by loading up on a variety of different-colored fruits and vegetables, whole grains, and lean protein sources like fish and legumes. Another great way to support your gut is by eating fermented foods. Building a rich microbiome is a fantastic way to care for your health and immune system. Additionally, here are 5 foods to reduce to support your gut health. Probiotics High-quality probiotics can be a fantastic way to support your gut health. When you have a rich and diverse “forest” of good bacteria, the harmful bacteria are crowded out. This increase of good bacteria and the resulting reduction in harmful bacteria can improve your digestion and ability to better absorb macronutrients and micronutrients. Two important things to remember when selecting a probiotic: 1. Different strains for different gains, meaning different probiotic strains support specific health goals. 2. Not all probiotics are created equal. Here are six things to look for in a probiotic. Prebiotics Remember to feed your good bacteria! The good bacteria in your gut live on prebiotics. Prebiotics resist digestion so that they can reach the good bacteria living in your colon. Your good bacteria then ferment (eat) the prebiotics. So, probiotics and prebiotics go together like…well, probiotics and prebiotics! Supplements Many supplements are formulated to support a healthy gut and a strong digestive tract. Some great options are glutamine, inner leaf aloe, and zinc-carnosine. Additionally, recent studies have shown the benefits of vitamins C, B2 (or riboflavin), and D on the digestive tract and microbiota of the human gut.15-17 Exercise Need another reason to exercise? Studies have shown that exercise can increase microbiota diversity within the gut.18 So find your favorite way to break a sweat and get moving. Your gut will thank you! Developing a yoga practice may be a great place to start, as studies have shown that yoga has proven benefits for relieving intestinal distress.19-20 Hydrate Drink up; the gut’s mucosal lining is 98% water!21 Water not only helps to expel toxins through urine and stool, but it also helps to prevent occasional constipation. It’s important to support the mucosal lining of your gut; this lining helps shield your gut’s inner epithelial walls from undesirable microbes.21 Relax The gut and brain are in constant contact via the vagus nerves. Relaxation has been found to positively impact gut health.22 If you think your gut may be the source of your symptoms or just needs some love, reach out to your healthcare practitioner to create a plan of action to reach your best gut health. Unusual GI symptoms can be a sign of a more serious health concern. References
 High-density lipoproteins (HDL) are also known as “good” cholesterol. These particles help to remove cholesterol from the body by carrying it from the rest of the body to the liver, where it’s eliminated. There are a number of ways to help keep your HDL levels in the optimal zone, including exercising, quitting smoking, and taking supplements. There are also certain foods that, in correlation with exercise, can help to raise your HDL levels (and/or improve the ratio of your HDL to LDL levels). What do these foods have in common? High in healthy fats: Foods such as fatty fish, nuts, and seeds are great dietary sources of omega-3 fatty acids. Omega-3s are known for their heart-healthy benefits, but they also have the power to raise HDL levels.3,4 High in antioxidants: Known for the role they play in supporting a healthy immune system, antioxidants help to protect our bodies from the damage caused by oxidative stress. Foods high in antioxidants such as berries, grapes, and green tea have an added benefit: A higher antioxidant level is associated with improved HDL numbers.5 HDL is actually an antioxidant itself, helping to prevent the oxidation of lipids on LDL particles and helping to remove free radicals.6,7 So which foods should you add to your next grocery list?  ConclusionSo if your healthcare practitioner has suggested you increase your HDL levels to help optimize your health, consider adding one or more of these foods to your daily diet!
References: 1. Zhou Q et al. Int J Environ Res Public Health. 2015;12(5):4726-4738. 2. Brown L et al. Am J Clin Nutr. 1999;69(1):30-42. 3. Franceschini G et al. Metabolism. 1991;40(12):1283-1286. 4. Yanai H et al. J Clin Med Res. 2018;10(4):281-289. 5. Kim K et al. Nutrients. 2016;8(1):15. 6. Xepapadaki E et al.. Angiology. 2020;71(2): 112-121. 7. Brites F et al. BBA Clinical. 2017;8:66-77.  Many of us have learned to “trust our gut.” But if we ask most people what our digestive tract is for, they’ll probably explain it as a way of absorbing nutrients and disposing of waste. So where do phrases such as “trusting our gut” or “unable to stomach the results” come from? It turns out there is a two-way street between our digestive organs and our brains. What we eat and the state of our digestive tract can have a profound impact on our moods and behaviors. And probably unsurprisingly at this point, our gut microbiome is also involved.
Our vagus nerves, which control much of our “rest and digest” response, make a direct connection from our brains to our digestive tracts. Incidentally, these nerves also innervate our heart and communicate with our immune systems.1 These nerves help our brains communicate to our stomachs to start releasing stomach acid and digestive enzymes, and they carry signals from our digestive organs that tell our brains whether we’re hungry or full.1 But there’s a whole lot more to the story than these basic logistical messages. Our thoughts and moods are sending signals to our digestive tract (and immune system) and vice versa.1 Have you ever felt nausea from a stressful situation or lost your appetite from bad news? That message was carried from your brain to digestive tract via your vagus nerve.2 What might be news is that the situation in your digestion can also send signals to your brain.2 Is your digestive system reacting with something you ate? That signal is conveyed to your brain and can color the rest of your day or night.2 And to add another layer of complexity, the bacteria and other organisms in our gut can make or simulate neuroactive molecules like gamma-aminobutyric acid (GABA), melatonin, and serotonin.2 As you may know, these substances can make a big impact on our mood and how alert we feel. And stress can change the number of healthy bacteria (such as lactobacilli) in our guts and weaken the digestive tract and blood-brain barriers—letting molecules and even bacteria in that would be excluded under normal conditions.2,3 Conversely, consuming some probiotic species can improve our mood.2 This is all to say, everything is connected. I’ve seen many patients with digestive troubles (myself included) who’ve been told by someone, “It’s all in your head.” This is an oversimplified message, because stress and emotions absolutely play a role in digestive health, and the opposite is also true. Likewise, many patients who come in for issues with their mood have related concerns in their digestion that must be addressed before they see significant progress. Often when it comes to health, the symptoms can lead to the root of the problem, but only when you understand the connections. References:
 Did you know that the majority of your immune system is in your gut?1 Picture a lush, harmonious rainforest teeming with diverse forms of life; this is what a healthy gut should look like at a microbial level. With more than 1,000 microbial species, most of which are bacteria, your gut’s microbiome makes up an essential part of your immune system.2 The good bacteria in your gut protect you from pathogenic invaders and keep harmful bacteria from growing out of control. The good bacteria that live in your gut are an essential part of your body’s microbiome. Here are 10 of the best ways to increase your good gut bacteria.
1. Eat whole foods The human body is not meant to run on food-like substances; diet matters! Eating processed foods and refined sugars starves the good bacteria in your gut, allowing harmful bacteria to grow out of control, also known as dysbiosis.3,4 Instead of filling up on processed foods, eat the rainbow. Choosing to eat a wide variety of whole high-fiber foods feeds your good bacteria and, in turn, nourishes your microbiome. Choosing organic produce is also a great way to add good bacteria to your gut’s ecosystem.5 By keeping your good bacteria strong and healthy, they can keep you healthy too. 2. Eat fermented foods The creation of fermented foods dates back thousands of years, as far as 10,000 BCE, with the advent of yogurt; the health benefits of yogurt are described in Ayurvedic scripts from 6,000 BCE.6 Fermented foods are a great way to support your health by adding good bacteria to your gut’s population of roughly 100 trillion bacteria and microbes. Here are some tasty options for adding fermented foods to your daily diet:
Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”7 Choosing a high-quality clinically supported probiotic is a great way to introduce some new friends to your gut. Different strains of probiotics offer different health benefits; here are six things to look for in a probiotic. 4. Feed your good bacteria Now that you’ve loaded up on good bacteria from probiotic foods, it’s time to feed your new friends! Probiotics and prebiotics go together like, well, probiotics and prebiotics! Prebiotics are fibers that can resist the digestive process; once prebiotics reach the colon, they are “eaten” (selectively fermented) by specific strains of friendly gut bacteria.8,9 Here are some whole foods filled with prebiotics to feed your microscopic friends:10
Research shows a relationship between sleep and diversity within the gut microbiome.11 Consistent, uninterrupted sleep of between seven to nine hours per night has been shown to have a positive correlation to bacterial strains related to good health.12,13 6. Get moving Consistent exercise results in increased good bacteria. In a six-week study, exercise was shown to increase the numbers of certain strains of good bacteria.14 However, when followed by a six-week sedentary period, the increase of microbiota returned to baseline, so it’s important to get moving and stay moving.14 7. Destress Stress has been shown to have a negative impact on gut health. Heightened stress levels can trigger an increase in bad/pathogenic bacteria, crowding out good bacteria.15,16 Try these six simple ways to reduce stress. 8. Get some vitamin D A 2019 study found that skin exposure to UVB light positively impacts the diversity and composition of the human microbiome.17 Vitamin D supplementation also has positive impact on the gut’s microbiome by increasing bacterial diversity and richness.”18,19 9. Take it easy on the cocktails It’s well known that red wine can support good health, but too much alcohol has been shown to have a negative impact on good gut bacteria.20,21 The CDC 2020-2025 guidelines recommend one drink or less in a day for women and two drinks or less in a day for men.22 The CDC guidelines also caution against beginning drinking for possible health benefits and advise that “drinking less is better for health than drinking more.”22,23 The health benefits of red wine likely stem from polyphenols from the grape skins present in the wine-making process.24-27 Polyphenols are complex compounds found in fruits and vegetables that protect plants from pathogens and UV radiation; these compounds act as an antioxidant and as a prebiotic in the human body.28,29 Plenty of foods are packed with polyphenols, such as:30
Smoking causes a decrease in microbiome diversity; smoking withdrawal has been found to increase gut microbial diversity.31 Quitting smoking is a great way to show your little critters some love.31 All of these are great ways to help increase the friendly bugs working hard in your gut. Which will you try first? References: 1. Vighi G et al. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008;153 Suppl 1(Suppl 1):3-6. 2. Wang W et al. Gut microbiota and allogeneic transplantation. J Transl Med. 2015;13:275. 3. Gagliardi A et al. Rebuilding the gut microbiota ecosystem. Int J Environ Res Public Health. 2018;15(8):1679. 4. Di Rienzi SC et al. Adaptation of the gut microbiota to modern dietary sugars and sweeteners. Adv Nutr. 2020;11(3):616-629. 5. Blum WEH et al. Does soil contribute to the human gut microbiome? Microorganisms. 2019;7(9):287. 6. Fisberg M et al. History of yogurt and current patterns of consumption. Nutr Rev. 2015;73 Suppl 1:4-7. 7. Hill C et al. 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;11(8):506-514. 8. Charalampopoulos D et al. Prebiotics in foods. Curr Opin Biotechnol. 2012;23(2):187-191. 9. Gibson GR et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol. 2017;14(8):491-502. 10. Jovanovic-Malinovska R et al. Oligosaccharide profile in fruits and vegetables as sources of prebiotics and functional foods. Int J Food Prop. 2014;17(5):949-965. 11. Smith RP et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019;14(10):e0222394. 12. Fei N et al. Gut microbiota alterations in response to sleep length among African-origin adults. PLoS One. 2021;16(9):e0255323. 13. Bowers SJ et al. Repeated sleep disruption in mice leads to persistent shifts in the fecal microbiome and metabolome. PLoS One. 2020;15(2):e0229001. 14. Mailing LJ et al. Exercise and the gut microbiome: a review of the evidence, potential mechanisms, and implications for human health. Exerc Sport Sci Rev. 2019;47(2):75-85. 15. Zeng MY et al. Mechanisms of inflammation-driven bacterial dysbiosis in the gut. Mucosal Immunol. 2017;10(1):18-26. 16. Kiecolt-Glaser JK et al. Modulation of cellular immunity in medical students. J Behav Med. 1986;9:5–21. 17. Bosman ES et al. Skin exposure to narrow band ultraviolet (UVB) light modulates the human intestinal microbiome. Front Microbiol. 2019;10:2410. 18. Bashir M et al. Effects of high doses of vitamin D3 on mucosa-associated gut microbiome vary between regions of the human gastrointestinal tract. Eur J Nutr. 2016;55(4):1479-1489. 19. Waterhouse M et al. Vitamin D and the gut microbiome: a systematic review of in vivo studies. Eur J Nutr. 2019;58(7):2895-2910. 20. Zhang X et al. Alcohol-induced changes in the gut microbiome and metabolome of rhesus macaques. Psychopharmacology. 2019;236(5):1531-1544. 21. Dubinkina VB et al. Links of gut microbiota composition with alcohol dependence syndrome and alcoholic liver disease. Microbiome. 2017;5(1):141. 22. https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm. Accessed September 21, 2021. 23. https://www.dietaryguidelines.gov/sites/default/files/202012/Dietary_Guidelines_for_Americans_2020-2025.pdf. Accessed September 21, 2021. 24. https://journalsblog.gastro.org/is-red-wine-consumption-good-for-your-intestinal-microbiome/. Accessed September 21, 2021. 25. https://www.winespectator.com/articles/understanding-wine-polyphenols-health-benefits. Accessed September 21, 2021. 26. Wiciński M et al. The influence of polyphenol compounds on human gastrointestinal tract microbiota. Nutrients. 2020;12(2):350. 27. Cavallini G et al. Resveratrol requires red wine polyphenols for optimum antioxidant activity. J Nutr Health Aging. 2016;20(5):540-545. 28. Pandey KB et al. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009;2(5):270-278. 29. Nazzaro F et al. Polyphenols, the new frontiers of prebiotics. Adv Food Nutr Res. 2020;94:35-89. 30. Yang J et al. Polyphenols in foods. Nutri Today. 2016;51(6):290-300. 31. Capurso G et al. The interaction between smoking, alcohol and the gut microbiome. Best Pract Res Clin Gastroenterol. 2017;31(5):579-588. |
Categories
All
Archives
August 2024
|
RSS Feed
|
Join Our Community
|
Amipro Disclaimer:
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. |