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5 Tips for Better Sleep

Have you said “bye bye” to sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind. People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation. And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

OMG – What aspect of health does sleep not affect???

Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need? It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night. For real!

Try not to skimp!

(Don’t worry, I have you covered with 5 tips for better sleep below.)

5 Tips for Better Sleep

  • The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it. This means turning off your lights 8 hours before your alarm goes off. Seven. Days. A. Week. I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
  • Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fibre). Choose the whole orange instead of the juice (or orange-flavoured snack). Make sure you’re getting some protein every time you eat.
  • During the day get some sunshine and exercise. These things tell your body it’s daytime; time for being productive, active and alert. By doing this during the day it will help you wind down more easily in the evening.
  • Cut off your caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, it’s the “added” sugar we’re minimizing. Yes, this includes your beloved chai latte. Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!). And if you really want to get real, cut the added sugar all together!
  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.

So how many of these tips can you start implementing today?

Try the caffeine-free chai latte for your afternoon “coffee break” below:

Caffeine-Free Chai Latte Recipe

Serves 1-2

Ingredients

  • 1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
  • 2 cups of boiling water
  • 1 tablespoon tahini
  • 1 tablespoon almond butter (creamy is preferred; no added sugar or oils)
  • 2 dates (optional)

Instructions

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and Enjoy!

Tip: You can try this with other nut or seed butters to see which flavour combination you like the best. Cashew butter anyone?

References:

http://www.thepaleomom.com/gotobed/

http://www.precisionnutrition.com/hacking-sleep

Photo by bruce mars on Unsplash

Diet for IBS

If you are suffering from irritable bowel syndrome (IBS), you may be thinking “what can I eat for IBS?”Below I describe the best diet for IBS.

IBS is an umbrella term used to describe a set of symptoms. There are 2 types of IBS:

  • Spastic colon-type IBS – where gripping pain is common and alternating constipation and diarrhoea.
  • Painless diarrhoea-type IBS – there is urgent diarrhoea usually upon rising and often after a meal.

Common Symptoms

  • Abdominal pain
  • Constipation
  • Diarrhoea
  • Bloating
  • Flatulence
  • Headaches
  • Cramps
  • Nausea
  • Anxiety
  • Depression

Causes

  • Food intolerances – most commonly to wheat, dairy, coffee, tea and citrus fruits. Although an intolerance can be present to any unsuspecting food.
  • Stress – your digestion shuts down during periods of stress leading to a lack of digestive enzymes and stomach acid. This can lead to incompletely digested food irritating the gut.
  • Parasites – 49% of people with IBS are known to have the parasite Blastocystis hominis. And 20% of people with IBS have the parasite Dientamoeba fragilis.
  • Gut dysbiosis – an imbalance of the good and bad bacteria present in your gut and/or overgrowth of Candida.. This can be triggered by a poor diet that has insufficient fibre, and is high in alcohol, fatty fats and sugar. Also taking antibiotics will upset this balance.
  • Other diseases – occasionally the symptoms of IBS can be mistaken for a more serious underlying condition such as Crohn’s disease, ulcerative colitis or diverticulitis. So it is very important to go and see your doctor.

Diet for IBS

Foods to Avoid for IBS

  • Refined wheat – is high in gluten, which can be irritating to the gut and is usually the biggest factor in IBS.
  • Cow’s milk – comes next.
  • Flour – from any sources gunks up the bowel in sensitive individuals.
  • Eggs,
  • Citrus fruits – especially oranges
  • High tyramine foods – such as cheese, port, red wine, sherry, beef, liver, herring, sauerkraut and yeast extracts.
  • Melted cheese – is very hard for the body to digest. Avoid at all costs.
  • Refined foods – such as white rice, pasta, cakes, pastries, alcohol, fried fodds, high-sugar foods and those foods high in saturated animal fat found in meat and dairy all deplete good bacteria in the gut and help feed the bad guys.

Foods to Eat for IBS

  • There are plenty of alternatives to wheat e.g. wheat-free bread, amaranth, spelt, millet, buckwheat, quinoa, oat and rye crisp breads, and rice and corn cakes, which are delicious.
  • You can now buy lentil-, corn-, rice- and potato-based pastas.
  • Try organic rice,almond or oat milk , or try goat’s or sheep’s milk instead of cow’s milk.
  • Eat more brown rice which is cleansing and healing to the digestive tract. As well as potatoes, fish, lean poultry, fruits and vegetables.
  • Peppermint, fennel, chamomile and rosemary teas can enhance digestion and ease discomfort.
  • Instead of orange juice, try low-sugar diluted apple, pear or pineapple juice.

Also the FODMAP diet can help with IBS.

References:

  • Courteney, H. (2008). 500 of the Most Important Health Tips You’ll Ever Need. 3rd edn. London: CICO Books. pp. 212-214

Photo by Suhyeon Choi on Unsplash

For more information on diet for IBS, contact Kate to book a consultation today.

The Low FODMAP Diet

The low FODMAP diet is a 7 to 10 day treatment that is often effective for:

  • IBS
  • SIBO
  • Certain auto-immune conditions/diseases like (potentially) rheumatoid arthritis, multiple sclerosis or eczema
  • Fibromyalgia or other health issues that are triggered by certain foods
  • Frequent migraines that appear to be triggered after certain meals

The low-FODMAP diet is thought to work by reducing fermentation in the gut. Fermentation happens when naturally-occurring gut bacteria break down certain foods, and produce gases such as carbon dioxide, hydrogen and methane as by-products. In people who are susceptible, this fermentation process can trigger uncomfortable gut symptoms such as bloating, abdominal pain, diarrhoea and constipation.

It is less restrictive than the Specific Carbohydrate Diet (SCD).

FODMAP is an acronym for:

  • Fermentable – fermentable foods (e.g., prebiotics)
  • Oligosaccharides – Beans and various vegetables.
  • Disaccharides – e.g., sucrose, lactose, etc.
  • Monosaccharides – primarily fructose
  • And
  • Polyols – these are sugar alcohols often used as sweeteners. Some examples are xylitol, maltitol, and erythritol

Foods to Eat on The Low FODMAP Diet

  • Meats, Poultry, Eggs, Fish: Chicken, fish, eggs, pork, shellfish, turkey, beef, lamb, all other meats
  • Vegetables: Cucumbers, carrots, celery, eggplant, lettuce, leafy greens, pumpkin, potatoes, squash, yams, tomatoes, zucchini, bamboo shoots, bell peppers, bok choy, bean sprouts, collards, spaghetti squash, olives, green beans, rutabaga, spinach, ginger root, radish, turnips, corn, mushrooms
  • Fruit (limit to one serving daily): Bananas, berries, cantaloupe, grapes, honeydew, grapefruit, kiwi, lemon, lime, orange, pineapple, rhubarb, passion fruit, kiwifruit, dragon fruit, papaya
  • Dairy products (low lactose): Lactose free dairy, half and half, lactose free cream cheese, lactose free cottage, cheddar, parmesan, fermented yoghurt, dark chocolate
  • Non-dairy alternatives: Almond milk, rice milk, nuts, nut butters, seeds, hemp milk
  • Grains (wheat free): Wheat free grains and flours without a ton of fibre: breads, noodles, pasta, waffles, tortillas, pancakes, quinoa, rice, cream of rice, oats, sourdough bread, soba noodles
  • Beverages: Coffee, tea, gin, vodka, wine, whiskey
  • Seasonings/Condiments: Basil, cilantro, coriander, lemongrass, parsley, mint, sage, thyme, homemade bone broth, chives, flaxseed, margarine, mayonnaise, olive oil, pepper, salt, sugar, mustard, vinegar, balsamic vinegar, pure maple syrup, vanilla

The Low FODMAP Diet Excludes the following foods:

  • Vegetables: Artichokes, asparagus, broccoli, beetroot, Brussels sprouts, cabbage, cauliflower, garlic, fennel, leaks, mushrooms, okra, onions, peas, shallots.
  • Fruit: Apples, applesauce, apricots, blackberries, boysenberries, cherries, canned fruit, dates, dried fruits, figs, guava, mango, nectarines, pears, peaches, plums, prunes, watermelon.
  • Dairy products: Milk (from cows, goats and sheep), ice cream, most yogurts, sour cream, whipped cream, custard, soft and fresh cheeses (cottage, ricotta, etc).
  • Non-dairy alternatives: Coconut cream, beans, hummus, pistachios, soy products, coconut milk, black eyed peas, fava beans, kidney beans
  • Legumes: Beans, chickpeas, lentils, red kidney beans, baked beans, soybeans.
  • Grains: wheat, barley, rye, bread, pasta, most breakfast cereals, tortillas, waffles, pancakes, crackers, biscuits.
  • Beverages: Beer, rum, fortified wines, soft drinks with high fructose corn syrup, milk, soy milk, fruit juices.
  • Sweeteners: Fructose, honey, high fructose corn syrup, xylitol, mannitol, maltitol, sorbitol.

Following the low FODMAP diet is a short-term treatment to reduce symptoms of IBS and SIBO. A lot of the excluded foods are very beneficial for feeding the good bacteria in your gut such as the vegetables, fruits and legumes. Also dairy products can boost levels of the good bacteria lactobacillus in the gut. Therefore I would not recommend continuing the diet in the long-term.

For more information on the low FODMAP diet, contact Kate for a free 15 minute discovery call.

References: 

https://www.ihcanconferences.co.uk/digestive-enzymes-clinical-considerations-in-ibs-sibo-dysbiosis-and-the-leaky-gu

https://www.bupa.co.uk/newsroom/ourviews/fodmap-diet-for-ibs

https://sibosurvivor.com/sibo-die

Photo by Thomas Martinsen on Unsplash

Nutrients for Underactive Thyroid

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate a few things – not a big deal – just the metabolism of ALL cells. And this is critical for having the energy to live your life.

(Yes, your thyroid IS a big deal!)

Furthermore it’s estimated that at least 3.7% of UK adults have an underactive thyroid.

When you don’t have enough thyroid hormone, you have what’s called hypothyroidism. This can result in the slowing down of your metabolism and chronic fatigue. Some of the other symptoms can include weight gain, forgetfulness, dry hair and skin, constipation and feeling cold.

You can get a diagnosis of underactive thyroid from a blood test from your health professional.

How does the thyroid become underactive?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body. In this case, the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral.

Below I explain about nutrients for underactive thyroid.

Nutrients for underactive thyroid

Enough iodine from food – you will find iodine naturally in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Also you will find that iodine is also added (i.e., fortified) to some foods.

Enough selenium from food – selenium is another essential mineral to support the thyroid. Selenium-rich foods include Brazil nuts, mushrooms, meat, and fish.

Enough protein – One of the common symptoms of thyroid issues is fatigue. If this is the case, one thing you can eat more of is protein. Protein keeps you feeling full for longer and has plenty of B vitamins to support your adrenals and energy production.

Gluten-free – Try going gluten-free. There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a “cross-reactivity” where the immune cells that are sensitised to gluten can attack the thyroid cells by mistake. This is essentially how autoimmunity works and can affect more than just your thyroid. Also you could request to get tested for coeliac disease if you are experiencing thyroid issues.

Lifestyle upgrade – additionally tiredness and fatigue are very common when it comes to thyroid issues. In this case, it’s important to get enough quality sleep and reduce stress.

Conclusion

If you have concerns about your thyroid, then ask to be tested. That along with asking for testing for coeliac disease can help to confirm your best plan to move forward in good health.

Foods to support your thyroid include iodine- and selenium-containing foods and gluten-free foods. Don’t forget to eat enough protein to help boost your metabolism.

If you want to supplement with iodine, you should work with a qualified health professional.

Also regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.

Do you or someone you know have concerns about your thyroid? What diet and lifestyle factors have you got the most benefit from? Let me know by commenting below.

Contact

Finally for more information on using nutrition to support your thyroid, contact Kate for a free 15 minute phone consultation.

References:

http://www.precisionnutrition.com/all-about-thyroid

https://www.dietvsdisease.org/the-best-diet-for-an-underactive-thyroid/

http://www.who.int/elena/titles/iodine_pregnancy/en/

https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss/

https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss-week-2/

Photo by Kate Hliznitsova on Unsplash

Discover 5 Steps to Reduce Fatigue, Brain Fog & Bloating

Discover 5 Steps to Reduce Fatigue, Brain Fog & Bloating Without Giving Up Wine!

Learn the 5 Steps to Fight Fatigue, Brain Fog & Bloating Plus Get The Bonus 3 Day Sugar-Free Meal Plan With Recipes And A Shopping List To Follow, To Start Getting More Energy Now!

Get more energy!

Hi, I’m Kate. I help adults with fatigue and digestive issues to get more energy by healing the gut, so they can go to social events, exercise more and have a busy lifestyle, without restricting certain foods and in a way that fits into your day to day life even if you have a lot on, all in just 12 weeks!

Nutrition for Supporting the Adrenal Glands

With the stressful pace of modern living in the West, the adrenal glands can struggle to keep up! Your adrenal glands secrete adrenaline and other stress hormones to help you to cope with stress. When you are feeling exhausted, your adrenals give you the energy to keep going!

With constant stress, your adrenals are continuously being stimulated until they crash. This is when you can experience adrenal fatigue.

Symptoms of Adrenal Fatigue include:

  • Unable to get out of bed in the morning
  • Feeling constantly exhausted
  • Craving salty foods
  • Feel wired in the evening and unable to sleep.

People with chronic fatigue syndrome (CFS/ME) often have adrenal fatigue leaving them bed bound.

So how can you use nutrition for supporting the adrenal glands?

Nutrition for Supporting the Adrenal Glands:

  • Vitamin C – boosts your adrenal glands
  • B vitamins – give you energy and help your adrenals to keep going.
  • Himalayan Pink Salt – salt supports your adrenal glands. Also Himalayan pink salt is rich in other minerals to support your adrenals. Add a pinch of this salt to all your meals.
  • Potassium – is another mineral that boosts your adrenal glands. Also it balances the sodium:potassium ratio in your cells to allow more nutrients into the cells. You can get potassium from foods including bananas, mangoes, spinach, sweet potato, acorn squash and coconut water.
  • Ashwaganda – is a herb to that helps you adapt to stress.

Foods to Avoid for Adrenal Fatigue:

  • Caffeinated foods and drinks – such as tea, coffee and chocolate all drive your adrenals to exhaustion and are best avoided.
  • Sugary foods – such as cakes, biscuits and sweets all spike your blood sugar and soon after you crash as your blood sugar drops. This puts a strain on your adrenal glands.

For more information on using nutrition for supporting your adrenal glands, contact Kate and book a free 15 minute fatigue breakthrough call.

Photo by bruce mars on Unsplash

How To Go Dairy-Free

If you’re reading this, then you’re likely or are considering how to go dairy-free . You may have a food intolerance, have been told to eliminate dairy, or just want to have less of it.

Either way, dairy is not an essential nutrient, and there are lots of things you can have instead. Dairy foods include not just milk, but also yoghurt, butter, parmesan, and ice cream!

Calcium is important for bone health and there is a good amount in dairy products but don’t worry.  There are lots of other foods that contain calcium such as broccoli, almonds, tahini, salmon, collard greens and spinach.

Dairy-free products are becoming more and more popular. Nowadays you can easily find them in the grocery store. But read your labels! Some contain way too much sugar, or other ingredients you may not want to eat or drink.

Read below to learn how to go dairy-free.

I’ve put together some simple recipes to make delicious dairy-free foods right in your kitchen. Go ahead and try my dairy substitutes.

Delicious dairy-free milk

Dairy-free milk is so easy to make and flavour yourself. You can make milk out of just about any nut or seed. You can even make alternative milk out of grains like rice, oats, or quinoa. And you can flavour them too.

It just takes a high-powered blender, some water, and cheesecloth to filter out any remaining bits.

For flavouring, you can add a pinch of cinnamon, cardamom, or vanilla extract. You can also sweeten your milk with soaked dates, maple syrup, or honey.

To make a super-simple dairy-free milk just soak ½ cup of almonds, cashew, coconut, or even hemp seeds for a few hours (if you have the time). Soaking is optional, but it makes the blending process easier and the final milk creamier. Then drain the soaking water, rinse, and add to a blender with 2 cups of fresh water. Blend on high until smooth (about 1 minute). Add your flavourings, if desired. Then strain through a nut milk bag, fine mesh strainer, or a few layers of cheesecloth.

If you want to make a dairy-free cream, just blend your nuts, seeds and/or grains with 1 cup of water instead of 2 for a thicker, creamier, dairy-free milk.

Delicious dairy-free yoghurt

Technically, with the right yoghurt starter probiotic culture, you can make yoghurt out of any dairy-free milk. The most common one to ferment into yoghurt is coconut milk. But you can use almond milk or other nut or seed milk.

The trick here is with the fermentation. Follow the instructions on the label of the yoghurt starter culture, and enjoy delicious dairy-free yoghurt in a few days.

Delicious dairy-free butter alternatives 

Have you tried coconut oil? It’s a great dairy-free substitute for butter. You can fry with it, or even bake with it. You can even use it to pop popping corn in a pot on your stove.

I love the mild flavour of coconut oil in anything I bake with bananas. It tastes better than butter anyway.

Delicious dairy-free parmesan

If you haven’t tried nutritional yeast, you will be pleasantly surprised at how much it tastes like grated parmesan. Plus, it contains some B vitamins as well.

It’s a salty, cheesy, flaky powder that you can use wherever you want to add a pop of savoury flavour to any dish.

TIP: After you’ve popped your popcorn, sprinkle it with a bit of nutritional yeast for a salty, cheesy flavour.

Delicious dairy-free puddings

Did you know you can make a delicious and thick pudding without dairy? That’s right; the plant kingdom has some natural thickeners that are full of fibre.

You can make a chocolate pudding with avocado. Take one whole avocado and blend it up with ¼ cup cocoa powder, ¼ cup dairy-free milk, 1 tsp vanilla extract, and honey or maple syrup to taste. Then add dairy-free milk to thin if desired.

For chocolate chia pudding, use ⅓ cup chia seeds and place in food processor with 1.5 cups dairy-free milk. Wait for 5-10 minutes until the seeds soak up the liquid. Then add ¼ cup cocoa powder, tsp vanilla extract, and honey or maple syrup to taste. Blend into a smooth pudding.

Delicious dairy-free ice cream

Chocolate almond ice cream is another delicious dessert made with frozen bananas. I’ve included the recipe for this below.

Conclusion

Dairy-free is easy! Making delicious dairy-free yoghurt, milk, butter, parmesan flavour, and even pudding and ice cream is simple.

Are you going to try any of these recipes? Do you have a great one to share as well?

Reply to this email and let me know.

Recipe (dairy-free): Chocolate Almond Ice Cream

Serves 2

Ingredients

2 bananas, chopped and frozen

1 tbsp cacao powder, unsweetened

2 tbsp almond butter, unsweetened

Instructions​​​​​​​

Add chopped frozen bananas to a food processor. Pulse or lightly blend until almost smooth. Add cacao powder and nut butter. Pulse or lightly blend until mixed.

Serve immediately & enjoy!

Tip: Try different nut and/or seed butter. Or instead of cocoa powder and/or seed butter, use just the bananas with a ½ cup of frozen berries. The recipe combinations are endless.

Finally for more information on how to go dairy free and dairy free substitutes, contact Kate to book an appointment today.

What is Leaky Gut?

“Leaky gut” is a popular topic in the health and wellness spheres these days. It’s been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut. But what is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for leaky gut?

What is leaky gut?

Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.

It’s also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don’t want to absorb many harmful microbes or toxins into your body, right?

FUN FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.

Absorption of fluids and nutrients happens when they’re allowed through this cellular tube into the circulation. And this is great! As long as what’s being absorbed are fluids and nutrients. The blood and lymph then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way to your toenails, get the nutrition they need to be healthy and grow.

How does a gut become “leaky?”

Your gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you’re intolerant to can all contribute to leaky gut.

Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.

Any contributing factors that alter the balance in your gut may cause our gut to become “permeable” or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.

Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.”

As you can imagine, this is not a good thing.

How do I know if I have leaky gut?

What are the symptoms of a leaky gut?

Because so much of your immune system is around your gut, the immune cells quickly recognize a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.

But when that happens too much, and the immune system starts responding, the notorious inflammation starts. Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases.

Because the first place affected is the gut, there are a number of symptoms right there. Things such as:

  • abdominal pain,
  • bloating,
  • gas,
  • nausea,
  • vomiting,
  • heartburn,
  • constipation
  • or diarrhoea.

Not to mention that if foods, even healthy foods, aren’t properly digested, their nutrients aren’t properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.

Some of the symptoms can also occur on the skin:

  • Acne,
  • dry skin,
  • itchiness,
  • rashes,
  • eczema,
  • and hives

Even rosacea and psoriasis can be linked here due to their autoimmune component.

It’s possible that even some neurological symptoms are linked with leaky gut. For example:

  • brain fog,
  • fatigue,
  • headaches,
  • inability to sleep,
  • and general moodiness.

Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn’s, colitis, Coeliac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.

What to eat for leaky gut

The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.

Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.

  • In their place, add in more green leafy and cruciferous veggies. These are full of nutrients and contain fibre to help feed your friendly gut microbes.
  • You also want to add more sources of vitamin D which can come from fish and egg yolks, and also from the sun.
  • Eat more probiotic foods like sauerkraut, dairy-free yoghurt, and kombucha (fermented tea).
  • You need to make sure you’re getting enough essential omega-3 fats found in oily fish such as salmon and mackerel.
  • Finally, make sure you’re getting some coconut oil and bone broth. Coconut oil has special fats called MCTs (medium-chain triglycerides), and bone broth has essential amino acids.

Conclusion

Leaky gut, or “intestinal permeability” can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you’re intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast – spanning from digestive woes to skin conditions, even to autoimmune conditions.

It’s important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It’s also important to ensure you’re getting enough omega-3 fats, vitamin D, and amino acids.

If you need help tailoring a diet, feel free to respond to this email and I can get you on your way.

Recipe (gut soothing): Slow-Cooked Chicken Bone Broth

Serves 6-8

Instructions

1 whole chicken, cooked, bones with or without meat
3 carrots, chopped
2 celery, chopped
4 bay leaves
4 tbsp apple cider vinegar
Herbs and spices as desired (salt, pepper, paprika, parsley)
2 handfuls spinach

Instructions

1 – Place chicken bones, and meat if using, into a slow cooker.
2 – Add chopped vegetables, vinegar, and herbs/spices.
3 – Cover with hot water (about 2 litres/8 cups).
4 – Cook for 8 hours on medium or overnight on low.
5 – Add spinach 30 minutes before serving.

Serve & enjoy!

Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.

References:

https://www.thepaleomom.com/what-is-leaky-gut-and-how-can-it-cause/

https://www.thepaleomom.com/what-should-you-eat-to-heal-leaky-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://www.healthline.com/nutrition/is-leaky-gut-real#section3

https://www.dietvsdisease.org/leaky-gut-syndrome/

http://www.medscape.com/viewarticle/837168

http://www.medscape.com/viewarticle/531603

Photo by Alicia Petresc on Unsplash

Which Diet is Better For CFS Recovery?

Which diet is better for CFS recovery? Is a plant-based or ketogenic diet better when recovering from CFS? There are so many diets out there, how do you know which one is right for you?

Everybody is unique and no one diet fits all. Also some people have food intolerances or allergies to certain foods.

My Story

When I was recovering from my CFS, I was eating meats such as lamb, pork and also fish such as rainbow trout or seabass 2-3x per week. I was also eating carbs such as gluten-free bread, wild rice, gluten-free pasta and dried apricots. I ate plenty of broccoli, peas and carrots. So I was on a moderate protein, moderate carbohydrate, low refined sugar diet.

When I visited a Nutritionist, she detected that I had intolerances to beef, sugar, yeast and cow’s milk. So being an all-or-nothing kind of person, I immediately cut out these foods. Within a few weeks I felt a lot better. After 4 months of following her nutrition and supplement plan I had my energy back.  Basically she put me on an anti-candida diet as my body was overrun with Candida and my immune system was weak.

Benefits of a Keto Diet for CFS Recovery

A keto diet is high in meat and animal protein, low in carbohydrates and high in fat. Dr Myhill recommends a paleo keto diet for people with CFS, as meat is rich in amino acids and protein which boost the immune system and heal tissue damage in the body. People with blood type O do better on a keto diet as they have high levels of stomach acid and can easily digest meat.

Disadvantages of a Keto Diet for CFS Recovery

Which diet is better for CFS recovery? Is a plant-based or ketogenic diet better when recovering from CFS? There are so many diets out there, how do you know which one is right for you?

Benefits of a Plant-Based Diet for CFS Recovery

A plant-based/vegetarian diet done correctly is full of vegetables, lentils, legumes and beans and is rich in nutrients and anti-oxidants. People with blood type A do better on a vegetarian diet, possibly with some fish. For people who have low stomach acid and find meat difficult to digest, or those on PPIs such as omeprazole or lansoprazole which block stomach acid production, may do better on a plant-based diet. Also meat can be constipating so eliminating meat eases constipation and improves your detoxification abilities. A plant-based diet is high in fibre to balance your blood sugar level and ease constipation and detoxification.

Disadvantages of a Plant-Based Diet for CFS Recovery

If not done properly, a plant-based/vegetarian diet can be low in certain nutrients such as zinc and low in protein leading to nutrient deficiencies. Some people particularly blood type O don’t tolerate legumes and lentils very well, leading to gas and bloating.

Conclusion

So which diet is better for CFS recovery? Everyone is different which I why I create a personalised nutrition plan for my clients.

If you have candida overgrowth and CFS, I would recommend a low sugar and low yeast, anti-candida diet.

You need to avoid your food intolerances which deplete your body’s energy. Which I why I recommend food intolerance testing to my clients. The most common food intolerances that I see are to gluten and cow’s milk.

You need to eat plenty of protein when recovering from CFS to boost your immune system and to heal tissue damage. So a keto diet is very beneficial. If you are vegetarian and can’t face eating meat, I would recommend a high protein vegetarian diet eating plenty of beans, chickpeas, lentils, non-GMO tofu and eggs.

If you don’t eat oily fish regularly, which I didn’t when recovering from my CFS, you need to take an omega 3 supplement.

For more information on Chronic Fatigue Syndrome (ME/CFS), contact Kate and book a free 30 minute fatigue breakthrough call.

Photo by Dan Gold on Unsplash

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