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by star nutritionist Lydia
How often do you think about your gallbladder when deciding what to eat? Do you still even have your gallbladder?
So many adults and even young adults today suffer from gallstones and inflamed gallbladders resulting in the whole thing having to be removed. Even if it is not as drastic as that, gallbladder malfunction can be as subtle as simply feeling nauseous after eating fats or finding it hard to lose weight.
The gallbladder is tucked up inside the liver and is most famous for storing bile and breaking down fats. Read my third installment of guide to good gut health to find out more about the gallbladder.
There is a huge link between having an undernourished gallbladder and a sluggish “metabolism”. If you eat barely anything and still find it hard to lose weight, this may be your achilles heel (so to speak).
So what are the best foods for your gallbladder?
BITTER FOODS! The foods that make your nose crinkle and stimulate saliva in your mouth.
The most common sentence I hear in clinic is “No, I don’t like that food!” and therefore, it is not eaten. Before I go into a list of some of the best bitter foods to start including in your diet, I would like to first challenge you. How often would you voluntarily eat something that you don’t like the taste of?
This is how we are trained as children “Do you like the taste of this?” Based on the answer, this food is then added or removed from the menu.
I am sorry to say, that being driven by your taste buds alone, when it comes to food choices, does not end well! Of course, we all love the taste of sugar, salt and fat! It’s delicious, moreish and available everywhere you go (in excess)! I am not saying don’t enjoy your food. What I am saying is look for other flavours in foods, don’t just expect the flavour to find you! Sit with discomfort of bitter foods and find a different kind of enjoyment from this food. The enjoyment of nourishing your health, stimulating your gallbladder and supporting your detoxification pathways!
Okay now that I have challenged you, here we go with some of my favourite BITTER FOODS:
Watercress – this can be made into a soup or as a salad.
Spices are the …spice of life? Ginger, cinnamon, cardamom, cassia, caraway…Wow, I didn’t realise how many spice names started with the letter C. It’s important to cook with these spice and make yummy teas and elixirs!
Grapefruit – remember the grapefruit diet of the early 2000s? Eat a grapefruit every morning and you’ll lose weight?! Well, this is kind of true in that it supports your gallbladder to process food efficiency!
Angostura bitters – didn’t see this one coming did you? If you HAVE to drink over the silly season go for gin and bitters with lime. I would of course prefer you make the bitters yourself (orange peel and some of the above mentioned spices in liquor).
Sunflower Lecithin – contains appropriate levels of the gallbladder food choline. Choline is also found in eggshells, but we tend to avoid eating these in most recipes. Soy lecithin also contains choline and is a common ingredient in most processed foods, even the “healthy” ones. I tend to prefer recommending Sunflower Lecithin for therapeutic use as soy is a high allergen.
I have one last point before you run away, if you are still avoiding fat and seeking low fat foods this is not helping your gallbladder. Bile is formed in response to a need, the more good fats (basically most fats except form trans-fats!) you consume the healthier your gallbladder can be. Some good fat ideas are hemp oil, pine nut oil and toasted sesame oil, these can be used to dress your salads or added to smoothie!
P.S If you have had your gallbladder removed, you must focus on increasing your stomach acid and supporting your liver.
Love Your Guts,
By holistic nutritionist Lydia
Can you relate to waking up in, what feels like the middle of the night, and it seems the whole world is sleeping except you?
Sleep arrives in response to a delicate balance of hormones that shut off your mind and sink you deep into slumber.
Here are 3 ways to ensure your sleep hygiene is healthy and to assist your body in shutting off.
There is no set temperature that is ideal for inducing sleep because we are all individuals and responds to heat and cool differently. That being said, keeping the body under 21 degrees celsius while sleeping may reduce the release of wakeful hormones. To ensure your comfort, avoid certain synthetic fibres that can interact with your body temperature in more extreme ways. This making you hotter or cooler than expected or may even cause you to sweat. When in doubt, stick to pure natural fibres for your bedding. According to sleep expert Nick Littlehales, it is best to use breathable bedding fabrics to help regulate your temperature.
2.Clean, fresh air
Outdoor pollutants are more commonly made talked about, such as fumes from cars and factories. However, indoor air also needs to be cleaned and purified! Indoor pollutants come from dust mites, paint fumes, moulds and dead skin. To help keep the air fresh in your bedroom keep windows and doors open throughout the day. Ensure you regularly vacuum under your bed and dust shelves. To clean the air of indoor paint fumes you can decorate your room with air-purifying plants like the succulent Mother-In-Law’s Tongue or Dracaena. These are indoor plants that require minimal care and are attractive to the eye.
3.Light and Dark of sleep
Make sure your bedroom is blackout dark and reduce your late night exposure to artificial light to ensure you stay asleep undisturbed. Exposure to changes in light and dark have direct impact on your sleep. In order to fall asleep and stay asleep your body releases a hormone called melatonin. Melatonin is released in response to dark lighting. Whereas bright lighting (natural or artificial) stimulates your body to produce and increase your levels of the wakeful hormone serotonin. It is a good idea to switch to candlelight 90 minutes before bed and keep you screens (TVs, phones and laptops) out of the bedroom. Keeping this in mind it is important to then expose yourself to natural sunlight first thing in the morning to help wake you up and for your body to release serotonin.
The large intestine is the final stage of the digestive tract before the guts’ contents and waste leave your body. There are many interesting functions of this tube-shaped organ. The large intestine extends from the small intestine down near your right hip, ascending and then travelling across the top of your abdomen before descending down your left side. The main feature of the large intestine that I will focus on, is non human but is responsible for our whole body wellbeing.
Before I reveal more, let’s pause for a pop quiz.
Question: What has been the most talked about health discovery in the last ten years!?
Hint: There are constantly new studies linking it to depression, weight gain and allergies.
Answer: The Gut Microbiome.
What is the Gut Microbiome?
The human microbiome is the trillions of microbes that inhabit absolutely every part of the human body, inside and out. I will, of course, just be focusing on gut microbiome, a large portion of which reside within the large intestine (a recorded 100,000 trillion microbes that collectively weigh around 2kg). Microbes inhabit the mouth, stomach and small intestine, however we want the largest and most diverse numbers to be living in our large intestine.
What are microbes? They are microscopic organisms such as bacteria, yeast, parasites and even viruses that inhabit every corner of the earth and its occupants. In the human digestive tract these microscopic organisms produce certain vitamins, further break down our food into nutrients and train our immune systems on how to recognise harmful invaders and fight off other disease-causing microbes. A healthy microbiome contains diverse microbes in high numbers. The gut microbiome is now linked to not only digestive health but also metabolism, immune function and brain health.
“The problem with killing 99% of bacteria is that most of them protect us from the few that make us sick” – Sandor Kratz (The Art of Fermentation).
What is a healthy gut microbiome?
There is no cookie cutter mould that constitutes a ‘Healthy Gut’. We all have unique microbes that are constantly changing. It is important that there are diverse numbers and that they can perform their functions to maintain a healthy balance. If the balance is disturbed, then certain microbes will increase in numbers causing unwanted digestive symptoms. This is called dysbiosis. Our gut microbiome is constantly being influenced by our diet and environment, alongside genetics and lifestyle.
The Gut Garden
Your Gut Microbiome is much like a garden and like a garden the following needs to be considered:
– It’s important what is PLANTED
– It will flourish or wilt depending on the FERTILISER
– The ENVIRONMENT in which it inhabits will determine its growth, health and survival.
What is planted?
Your gut microbiome is totally unique to you, like your fingerprint, you can be identified by the species of microbes that inhabit you. These bugs are planted very early in life at birth when you ingest microbes from your mother during delivery. Some studies now reveal that these microbes may even be forming while you’re in the womb. This gives you the best beginning to life, allowing diverse microbes to thrive. These diverse microbes train and support your immune system during these delicate first few days of life as a newborn.
What is planted is also influenced by genetics, stressors, environment and dietary choices. Microbes in your gut are constantly changing in response to all these factors.
You may have heard words like probiotics, kombucha or even tricky names like Lactobacillus or bifidobacterium when people talk about gut health. The health benefits of consuming these are that they feed and influence your microbiome.
Just like plants and animals inhabiting a flourishing garden, microbes need to be fed nutrients to ensure their survival. A garden does not flourish without water and sunshine, allowing the diverse species of its inhabitants to thrive. If the garden experiences drought or the soil lacks essential nutrients, plants and animals either leave or die. In the gut, the microbes need to be fed diverse forms of fibres and fermented foods that contain living microbes (probiotics), in order to survive and thrive.
Whether they are good bacterias or bad bacterias – bacterias will inhabit you. Killing off and not feeding the good bacterias will deplete you of them. They will wilt and bad bacterias will flourish (much like when weeds take over your unattended garden!).
THE ENVIRONMENT – GUT ECOSYSTEM
Continuing this garden analogy, the gut environment basically means it is supporting the growth of beneficial microbes. Like trying to grow a forest in the desert, you cannot grow healthy microbes in an inflamed and damaged environment.
A healthy gut environment is the consequence of all the stages of digestion functioning optimally (with your active support).
Let’s briefly recap those stages of digestion I have written about in my previous articles:
1.The Mouth: Mechanical and chemical digestion that break down foods for the stomach. This happens through adequate and sufficient chewing and salivating.
2. The Stomach: The liquid contents of the stomach is deadly acidic and contains enzymes that further deconstruct food. The strong acid also helps maintain a healthy balance of microbes in the gut.
3.The Liver, Gallbladder and Pancreas: This trio have specific (and very complex!) roles when it comes to breaking down and storing nutrients. Fats, proteins and sugars are able to be processed and absorbed into the bloodstream because of these organs.
4. The Small Intestine: This needs to have a strong impenetrable lining to be able to absorb our nutrients and protect our body from unwanted foods bits and pathogens.
When there is inflammation present in the gut environment, this alters the bacterial environment. The inflamed gut is no longer hospitable to our friendly gut bugs and becomes leaky to foreign particles. Maintaining a healthy microbiome is a constant necessity to maintaining whole body health.
Where to from here?
Hands up if yourself or someone you know complains of bloating, nausea, pain, reflux, excessive gas or inconsistent bowel motions? Due to the nature of this being a written document delivered all over the Manning, I cannot see your hands raised. However, I will make the assumption that the number of hands held up is quite high.
I highly recommend seeing a qualified practitioner who can assist you in understanding how to prepare food for digestion and minimise damage to your gut. Individualised treatment is essential, rather than adopting a generic diet formulated by someone who has never met you.
As a practitioner I am passionate about learning to prepare food for optimal digestion. Traditional methods of preparing food always used some form of fermentation process to increase flavour and shelf life. Consequently increasing the digestibility and probiotic benefits of foods commonly eaten. In contrast, we are now consuming foods that are not prepared for digestion and are purposely void of bacteria.
Is your diet filled will diverse fresh vegetables, fermented dairy and grains supporting a flourishing microbiome? Or is it high in processed foods and antibiotics? How does your garden grow?
This article concludes my Guide To Good Digestion series! I hope you have learnt more about the importance of your digestive system and feel empowered to seek further guidance. Thank you to you all for your feedback, it has been a pleasure being able to share this information.
Good Health to you all,