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Our pathology results may include electrolyte results. They are the 'E' in 'UEC' test request. What are they and what do imbalances in the results mean? Electrolytes are minerals in our body that carry an electric charge. They help regulate many of our body systems including heart rhythms, nerves, and muscles. They are also involved in helping maintain the amount of fluid and the acid-base balance in our bodies. The kidneys control electrolyte concentrations in the blood so the most common cause of electrolyte imbalance is kidney dysfunction. What do Electrolyte Imbalances Mean? Electrolyte tests are used along with other tests to assess how well the following are working: Kidneys Liver Hormones Your kidneys work to keep electrolyte concentrations in the blood at a constant level no matter what changes take place in the body. They do this through the reabsorption of electrolytes back into the blood or by elimination into the urine. Therefore, the most common cause of electrolyte imbalance is when our kidneys aren't working properly. This is known as kidney dysfunction. Kidneys work to keep electrolyte concentrations at a constant level. Image source In addition, electrolytes can give you an early heads up warning that things are not optimal. This is discussed with each of the individual electrolytes below. Individual Electrolytes Discussed The biochemical symbol for Sodium is Na+ Sodium Interpretation Reference Ranges for Optimal Health Female Adults: 136 - 140 mmol/L (138) Male Adults: 137 - 143 mmol/L (140) LOW SODIUM Low sodium from lost fluid - from chronic diarrhoea, vomiting, inflammatory bowel disease, excess sweating, diuretics, eating disorders, kidney disease. Hypocortisolism, Adrenal disorders - including chronic stress & Addison's disease, aldosterone deficiency. Low sodium from excess fluid intake or retention. Examples: Over-hydration in competitive athletes, pregnancy, congestive heart failure, cirrhosis, acute and chronic kidney disease, malnutrition, Nephrotic Syndrome, and oedema. Medications like diuretics, and SSRI's can lower blood sodium levels. Low sodium occurs in chronic mild metabolic acidosis. It follows a low bicarbonate reading and above normal anion gap reading. ELEVATED SODIUM The most common cause of elevated Sodium is dehydration. Presentation will be dry mouth, thirst, dry mucous membranes, and dry eyes. Blood Pressure may be also elevated. Renal dysfunction Higher androgens in females e.g. Polycystic Ovarian Syndrome (PCOS) Sympathetic Nervous System (SNS) over activation e.g. excess liquorice consumption Altered regulation (medications) The biochemical symbol for Potassium is K+ Potassium Interpretation Reference Range for Optimal Health Female Adults: 3.6 - 4.55 mmol/L (4.1) Male Adults: 3.8 - 4.55 mmol/L (4.2) LOW POTASSIUM Low potassium from lost fluid - from diarrhoea, vomiting, excess sweating, diuretics,laxatives, PPI's. As an aside, magnesium deficiency impairs Vitamin D metabolism and lowers calcium and potassium levels eventually leading to osteoclastic behaviour, or bone breakdown. ELEVATED POTASSIUM Metabolic acidosis. Hyperglycaemia, diabetes, kidney disease, infection, injury to tissues may all result in elevated potassium. Potassium levels may rise with dehydration. Presentation will be dry mouth, dry mucous membranes, and dry eyes. Altered regulation by medications - antihypertensive drugs, non-steroidal anti-inflammatories, potassium sparing diuretics. Hyperglycaemia as in uncontrolled diabetes Injury to tissue, exercise, Addison's disease, Kidney disease. The blood sample could be haemolysed - an increase in LDH will support this finding, and the laboratory should report it. The biochemical symbol for Chloride is Cl- Chloride Interpretation Reference Range for Optimal Health Female Adults: 106-107 mmol/L Male Adults: 106-107 mmol/L CHLORIDE IS GENERALLY STABLE One time that chloride levels may dip is if blood sample is collected immediately after eating, as chloride is sequestered for HCl (stomach acid) usage to assist the breakdown of food. As most samples are fasting samples, this should rarely be a factor. The biochemical symbol for Bicarbonate Bicarbonate Interpretation Reference Range for Optimal Health Female Adults: 23-27 mmol/L (>26) Male Adults: 23-27 mmol/L (>26) LOW BICARBONATE Reflects the acidic burden in your body from overconsumption of meat, carbohydrates, sugars etc. The lower the HCO3- result will be, reflects it has been consumed to bind to the acidic load in the body for elimination via kidneys and lungs. e.g.diabetes. Bicarbonate can be likened to the fire retardant spray used on fires. If there is too much of a fire, we likely have lower levels of the retardant left to fight the fire. Fasting blood collections should be performed after 8-10 hours. Should the testing occur after a longer fasting time, the bicarbonate levels may be decreased. ELEVATED BICARBONATE Reflects a healthy diet full of green, leafy vegetables (alkaline foods) that will provide less of an acidic burden for the body so HCO3- levels will remain high as they haven't consumed to reduce the acidic burden. Anion Gap Anion Gap Interpretation Reference Range for Optimal Health Female Adults: 10-12 (<14) Male Adults: 10-12 (<14) Anion Gap = (Na + K) - (Cl + HCO3) ELEVATED ANION GAP Elevation in Fasting Anion Gap as per the formula above, reflects inflammation, and a very high result (>16) can reflect insulin resistance. Biochemical symbol for Magnesium is Mg++ Magnesium Interpretation Reference Range for Optimal Health Female Adults: 0.7-0.85 mmol/L (>0.85) Male Adults: 0.7-0.85 mmol/L (>0.85) LOW MAGNESIUM Low Magnesium can be form a low magnesium diet. Magnesium is prevalent in leafy, green vegetables so a diet high in those will help magnesium levels. However, harvesting soils are relatively deficient in magnesium as our soils are often overworked now, so supplementation is often required especially as chronic disease increases. Loss of magnesium can occur from the gut, intestines may not absorb nutrients, or our kidneys may excrete too much magnesium. Elderly, or malnourished individuals, those with GIT issues, diabetes, prolonged diarrhoea, on diuretics, may suffer. ELEVATED MAGNESIUM Laxatives containing magnesium Impaired kidneys Hypothyroidism HOW IMPORTANT IS MAGNESIUM? Magnesium deficiency blocks calcium regulation. A reduction in Calcium leads to an up-regulation of PTH which requires magnesium to convert to Vitamin D. Without magnesium, people can become Vitamin D & calcium deficient, as well as the original magnesium deficiency. Magnesium deficiency often coincides with reduced bicarbonate, as magnesium deficiency (not enough green, leafy vegetables) often coincides with a diet high in ultra-processed foods. Biochemical symbol for Calcium is Ca++ Calcium Interpretation Reference Range for Optimal Health Female Adults: 2.1-2.3 mmol/L (<2.3) Male Adults: 2.1-2.4 mmol/L (<2.3) EXPLANATORY NOTES ON CALCIUM 99% of calcium is found in our bones, with only 1% in blood. The total calcium we measure in blood is 50% active or free (measured as ionised calcium), and the other 50% is inactive and bound to albumin. It does not reflect the Calcium we eat. The ionised calcium result (free or active Calcium) is the preferable measurement. LOW CALCIUM Hypoparathyroidism Low Vitamin D Magnesium deficiency Increased phosphate levels Alcoholism, malnutrition, pancreatitis, renal failure. ELEVATED CALCIUM Hyperparathyroidism Hyperthyroidism Excess Vitamin D Cancer   If you would like to discuss your own pathology results in line with your own personal circumstances, feel free to make a booking with me on the bookings tab on my website. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: Electrolytes ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

What our health looks like depends on our nutritional status. Nutrients come from our environment - minerals are in our soils, which feed our plants, that animals eat. When we eat plants and meat we are absorbing those nutrients. The nutrients enter our body cells and can be stored, activated or change the pH. From here nutrients can do two things: Perform a function (a positive outcome) Display a symptom (a negative outcome) which is the body crying out for attention. Nutrient deficiencies can occur for several reasons as discussed below, and we examine 10 Common Nutrient Deficiencies. Nutrient Deficiencies can occur when we don't eat enough fruits and vegetables. Image source Reasons Nutrient Deficiencies may occur What do our symptoms mean? Symptoms can be generated based on the body crying out for attention from nutrient deficiencies for the following reasons: 1. There is a lack of the nutrient (malabsorption) - the nutrient has to get from our gut to our blood stream. There may be: Low levels from food choices Low levels from soils Reduced time for absorption if you have loose stools from fast bowel movements There may be a reduced villi surface area in small intestine to absorb nutrients. In Coeliac Disease, for example. You may have reduced levels of Hydrochloric Acid and/or Digestive Enzymes to begin the breakdown of our food You may have an imbalance of microbiome Medications may be interacting 2. There may be poor tissue uptake - the nutrient has to get from the bloodstream to our tissue cells There may be blockages across the cell membrane. Symptoms will show up highlighting this. For example: If glucose can't get into our cells (due to Insulin Resistance), we will ultimately see Diabetes developing. If magnesium can't get into our muscle cells, we will see muscle cramps. Mercury (from dental amalgams) can be a big blocker here of nutrients. 3. There may be enhanced loss of the nutrient where the tissue is bypassed Trace elements get absorbed from the small intestine and head to the liver via the portal vein. If bile excretion is intense, they may get excreted straight out of the body from fast bowel motions. 4. Nutrients may get blocked For example, you may have adequate levels of iron, yet if you have heavy metals present, or parasites, the iron may be blocked or sequestered so you may appear iron deficient. Fresh nutritious foods get the thumbs up for nutrients, while processed foods get the thumbs down. Image source 10 Common Nutrient Deficiencies described 1. Iron deficiency Needed for haemoglobin (Hb) inside our Red Blood Cells (RBC) to transport oxygen around our body. Do you feel tired and lethargic? Iron deficiency can result in anaemia Image source 2. Iodine deficiency Needed for our thyroid gland to work optimally. Are you tired, feel like your metabolism doesn't work efficiently? Iodine Deficiency can result in Hypothyroidism  Image source 3. Vitamin D deficiency Is produced from cholesterol and acts as a hormone regulating so many processes in our body. Signs are not always obvious, but weakness and tiredness are signs. Vitamin D deficiency can result in Rickets and Osteoporosis  Image source 4. Vitamin B12 deficiency Often our brain doesn't function as it normally does when we are deficient, as it may cause megaloblastic, macrocytic anaemia. Importantly our Homocysteine may rise, which may predispose to cardiovascular issues. Vitamin B12 deficiency can result in poor memory and mood issues Image source 5. Calcium deficiency The cause is hotly debated, and it is best to obtain calcium from food sources. Rickets in children and osteoporosis in adults can occur. Calcium deficiency can result in Hypocalcemia Image source 6. Vitamin A deficiency Immunity issues and eyesight can be affected, especially night vision. Vitamin A deficiency can result in Night Blindness Image source 7. Magnesium deficiency Many, many, many issues with Magnesium deficiency!! Magnesium deficiency is linked to other deficiencies. A very important mineral to stay on top of! For me personally, I think a lot of health issues can be corrected with magnesium. Magnesium Deficiency is known as Hypomagnesaemia Image source 8. Zinc Deficiency No taste, or smell, or hunger, feeling sluggish, burping, farting, moody, depressed, acne, and the list goes on. The competition between zinc, iron and copper is intricate. Zinc deficiency signs are many and varied Image source 9. Vitamin C Deficiency Bleeding gums, wounds are slow to heal, with smokers and heavy alcohol drinkers most at risk. Vitamin C deficiency can result ultimately in scurvy Image source 10. Vitamin B Complex Deficiency Vitamin B1 deficiency (Thiamin) can cause Beriberi Vitamin B2 deficiency (Riboflavin) can impact iron absorption and Vitamin B6 conversion to its active format Vitamin B3 deficiency (Niacin) can cause Pellagra Vitamin B5 (Pantothenic acid) can result in burning feet syndrome Vitamin B6 (Pyridoxine) can result in amino acid metabolism and healthy neurotransmitters being affected Vitamin B7 (Biotin) skin rashes, brittle nails and thinning hair may occur Vitamin B9 (Folate) can cause megaloblastic, macrocytic anaemia (like Vitamin B12 deficiency) Obtaining sufficient nutrients is so important for optimal health. A lot of deficiencies will result in similar symptoms and tiredness, weakness and other general symptoms which can be hard to pinpoint. See additional blogs on my website for further detailed information on deficiencies. If you would like to discuss your personal circumstances, or have your nutrient status from your pathology results reviewed in line with your current situation, feel free to make a booking with me on the bookings tab on my website. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: Hidden J & Drake V, (2012), An Evidence-based Approach to Vitamins and Minerals, 2nd Ed, Thieme DrTisDigital, (2015),Visual Textbook of Nutritional Medicine Common Nutrient Deficiencies ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

Dis-ease essentially comes down to too much of something, or not enough of something . This could be too much processed food, junk food, alcohol, recreational drugs, toxins in the environment, trauma and not enough sleep, water, sunshine, nutrients, play, movement, laughter, and breathing fresh air. These imbalances may create chronic low grade inflammation, oxidation and oxidative stress, cell damage which may ultimately end up with body system dysfunction resulting in the start of dis-ease. Nutrition and a healthy lifestyle is really at the core of it all! Rules of Healthy Eating and Living What are the rules of healthy eating and living and what should I be eating and doing to keep healthy? Our dinner plate should look like the split below. Macros and Vitamins and Minerals that make up our dinner plate. Image source Eat vegetables and fruit every day, and aim for a diverse variety to get our vitamins and minerals that are protective of our bodies. They are full of the nutrition we need and take the guess work out of ensuring we meet the nutrient goals. Try reaching 30 vegetables in a week. Ensure you are eating healthy fats for energy and essential fatty acids for Omega 3 that is essential for our health. We are unable to make them in our bodies. Avoid artificial trans fats (fats manufactured or hydrogenated to become solid). Avoid processed, sugary foods. Added sugar causes diseases that ultimately kill people. Refined carbohydrates lack nutrients and create blood sugar spikes, and ultimately insulin resistance resulting in Metabolic Syndrome. Eat complex carbohydrate for energy, and that provides dietary fibre, that provides prebiotics which produce Short Chain Fatty Acids. Eat protein. Amino acids are the building blocks of proteins which make up our muscles and tissues in our body. Diets don't work. You need to adopt lifestyle changes that are easy for you. Ensuring your dinner plate is 50% vegetables & fruits, 25% protein, and 25% complex carbohydrate, with a small amount of healthy fat is an easy visual cue. Adding leafy greens to your diet on top of what you're currently eating is a great place to start. Supplements, through a naturopath, nutritionist or healthcare provider are not meant to be long term (as a general rule, but not definitive for some health conditions). They are only used short-term to get through health issues. Your body needs to obtain nutrients naturally via our foods. Pregnancy is a different scenario, and requires correct supplementation support. Ensure you are not Vitamin D deficient. Vitamin D is actually a hormone and deficiencies can result in many health issues. Reversing Vitamin D can have profound health effects. Best to obtain it my exposure to the sun. Drink water. Water makes up 50-75% of our bodies and is used for so many processes. Without water, we grind to a halt. The colour of our urine indicates how well we do with this. Keep alcohol to a minimum for special occasions. Move our bodies more. Focus on sleep hygiene. Relax and incorporate relaxation techniques. Enjoy yourself! Happiness is a big contributor to health. Enjoy doing what you do. Life is too short to eb unhappy doing what you do. Minimise and ultimately remove addictions, or mental crutches. Without cleaning up our health and lifestyle, we can begin the process of dis-ease. Good food, will create good neurotransmitters, that will assist with mental health. Prevent the Start of Dis-ease Ensuring we keep our detoxification pathways open and clear is paramount to prevention of disease. A simple message is "If we are not eliminating/ detoxifying/ draining toxins, then we are accumulating toxins, which means we are becoming more toxic and our body will begin not to function properly, and with that begins dis-ease". If we make sure that what we put into our body is nourishing and we keep our detoxification pathways open and clear, we will go a long way to preventing the start of dis-ease. If you would like to discuss your symptoms, then please don't hesitate to make an appointment to discuss, on the bookings tab on my website via the booking button below. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: Coffee enema Harvard Healthy Eating Plate ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

Are you able to eat 30 different plant types each week for a Plant Alkaline Challenge? Your gut microbiome diversity will improve and there will be resultant health benefits if you simply ensure you have a variety of vegetables spread throughout the week. Are you up for the challenge? 30 plant-foods a week as a challenge - easy? I hear you say, 'But I eat 5 vegetables every day. Where does 30 come from?' A study (see References) on fruit and vegetable intake and mortality, showed that eating 30 different plant based foods produced great positive impacts on our poop and hence on our health and longevity. It may be easier to reach the magic 30 - easier than you think as you can include vegetables, fruits, nuts, seeds, herbs, spices and legumes. With all that list included, it is pretty easy if you think about it! Small amounts count so if you think adding a little sprig of parsley to your dish doesn't do anything, think again. It counts towards your 30 for the week. Bonus! An extra bonus, is that different colours of the same vegetable count twice. So orange and purple carrots count as 2! This is because the different colours represent different polyphenols from the different colours. Polyphenols are anti-inflammatory and exhibit antioxidant behaviour. Oxidation in our bodies is like fire in our body. We need foods to put out any fires from our acidic lifestyles. We may be eating too many processed foods, and sugary foods, eating too much red meat, and drinking too much alcohol. Periodic Table of Microbiome-Friendly Foods Being a science nerd, I do love anything represented in a periodic table, and the below version shows us approximately 100 different ways we can incorporate vegetables, fruits, nuts, seeds, legumes, herbs, and spices into our week. How many can you tick off? Are there any you haven't tried? Be adventurous! How many plant foods shown in the table do you eat each week? Image source Mediterranean Diet If you follow a Mediterranean style diet, and recipes for ease, you will easily be able to incorporate these foods. The main principles to follow on a Mediterranean Diet include the daily inclusion of the following principles: Cook in Olive Oil Eat vegetables in every meal of the day Eat fruits as dessert (after meals) Eat more fish, and less red meat Snack on nuts Eat wholegrain and not processed grains Substitute legumes and beans for meat throughout the week The Mediterranean Diet has proven positive impacts on reducing cardiovascular disease risk, and Type-2-Diabetes risk. Plant foods contribution to the health of your Poop and you! By eating natural food sources, and largely plant based foods, we incorporate a substantial amount of prebiotics into our diet. Prebiotics are foods our gut microbiome like to eat. By eating these types of food, our gut microbiome produces Short Chain Fatty Acids (SCFA's) which contribute to positive health outcomes. SCFA's ensure our gut barrier is intact, and has a lot of protective mucous with secretory IgA - our body's initial immune defence mechanism against pathogens. This is also the reason breast milk is so good for babies to get that immune protection from the mother. It is also why digging in the garden is good for us as dirt has a lot of beneficial bacteria for our microbiome. Planting a garden has many health benefits. We will often experience skin issues if our gut barrier is compromised, and we may experience issues with our poop if the colonies in our gut are altered or dysbiotic. SCFA's are also anti-inflammatory. So the secret to good health, is lots of plant foods - 2/3 of our plate should be plant foods, while the remaining 1/3 can be of meat origin (preferable fish), and healthy fats. Eating the rainbow of colours ensures we get a variety of nutrients. What might 30 plant foods a week look like? Breakfast may look like - instead of just eating porridge, we can slice up 1/2 a banana, add a few blueberries, some nuts and seeds with a sprinkle of cinnamon and we have not just 1 point from the porridge oats, but an additional 4-5 from the fruits, nuts, seeds, and spices! A very impressive may to start the day - and that's just one day of the 30! Small additions, and rotating around our food choices for our other meals will bring us to 30 in no time. If you would like to discuss how to change your diet, then please don't hesitate to make an appointment to discuss, on the bookings tab on my website via the booking button below. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: 30 Plants a Week Circulation 30 Plant Points Microbiome Periodic Table ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

According to the Australian Institute of Health and Welfare (AIHW), up to 70% of all visits to a doctor are caused by lifestyle. Dietary factors are one factor linked to that statistic. Foods eaten either help or hinder. 'Well, what am I supposed to eat?' I hear you ask! This is where food as medicine for our nutrition needs comes in. Certain populations of people enjoy better statistics on health measures. These populations predominantly live in what are termed Blue Zones. These are areas that have a Mediterranean or Japanese way of life. It is a generational pattern to eat that way, and one that has stood the test of time. This is in stark contrast to the Standard American/ Australian Diet (SAD) which seeks to determine the best way by modern research - which doesn't seem to be working if our burden of chronic disease is any indicator. We should be looking at our elders for advice - what was your grandmother eating? Chances are she was getting seasonal foods richer in nutrients, that were locally grown or from farmers markets, were organic in origin with no need for artificial pesticides, and were whole in origin meaning it wasn't broken down and didn't come in a processed package. These foods are called SLOW foods - Seasonal, Local, Organic, Whole. People from traditional cultures ate 'medicinal foods' on a daily basis. Our health is determined by our gut bacteria (microbiome). Gut bacteria need fibre to produce short chain fatty acids (SCFA's) to balance our hormones and tame inflammation. If you have any inflammatory condition happening in your body, then aim to change your diet to include more plant fibre foods. As a bonus, these fibres are found in the same foods we get phytonutrients from. Starting to sound easier to work out what to eat isn't it! We should also chew our foods well. Not only does this increase satiety, but it provides foods that are broken down in our digestive system which aids in the extraction of nutrients. Eating slowly in a social environment, and not slumped over our screens, or watching TV, will assist with this. Eat food, not too much, and mostly plants! Rainbow Plant Foods give Nutrition as Food Medicine The therapeutic content of foods, relies on more than just the nutritional content of the food. It also relies on the phytochemical profile. Plant foods contribute thousands of phytochemicals to our diets. What are Phytochemicals? Phytochemicals or Phytonutrients are chemicals that plants produce to protect themselves against disease. When we eat those plant foods, those same protecting qualities against disease are what we consume. Typically, they are what gives fresh food its colour, taste, aroma, and texture. This is in stark contrast to processed foods that require the addition of sugar, salt, fat and various chemicals to make the product palatable. Phytonutrient Spectrum Food Plan Image source Supplementing with phytochemicals does not yield the same natural outcomes. So our modern approach to 'supplement out' our bad diets with pills is not working. We can see by the chart below that the majority of the American population (and to some degree, by inference, the Australian population) don't eat enough phytochemicals to ensure we are eating food as our medicine. 5 Colours of Phyonutrients Image source Classes of Phytochemicals 1. Carotenoids (a-carotene, b-carotene, b-cryptoxanthin, lutein, zeaxanthin and lycopene) These sit under the Terpenoid umbrella as depicted by the table below. They give the yellow, orange, and red colours to plant foods, and typically are in the format that are precursors of Vitamin A (Retinol) or taken up directly to the macula of our eyes. Either way, these foods are great for eye health, so if you have a history of macular degeneration in your family, try shifting your diet to include more of these foods. Diets high in these are also associated with reduced risks of cardiovascular disease and some cancers like prostate cancer, and are generally associated with healthy growth and development and are good for our immune health. Foods include: pumpkin, carrots, sweet potato, spinach, collards, kale, turnip greens, red capsicums, papaya, tomatoes, watermelon, pink grapefruit etc. Because Vitamin A is a fat-soluble vitamin, the bioavailability of these foods (how much we actually extract) is enhanced if we add a little healthy fat at the same time. So cook in a small amount of fat like olive oil, or add some avocado, tahini, or crushed nuts and seeds for example, to improve the bioavailability of the phytonutrients. 2. Chlorophyll This is a pigment that gives plants their green colour. Plants use chlorophyll to trap light needed for photosynthesis. Just like Haemoglobin enables Iron to get into our blood cells, chlorophyll enables Magnesium to get into plant cells. So when we eat these green foods, we get magnesium. Magnesium, that vital mineral required for SOooo..... many reactions in our body! This helps with skin conditions and may prevent or slow cancer growth. We need to eat lot of leafy, green vegetables. Foods include spinach, green beans, rocket, kale, parsley etc. 3. Polyphenols A large group as shown on the LHS of the graphic below, which is subdivided into phenolics, coumarins, stilbene, curcumin, tannins, lignins and the largest sub-group, flavonoids. Flavanoids have direct antioxidant activity chelates metals, and has effects on cell signalling pathways. Important flavonoids include: anthocyanins, hesperidin, isoflavones and quercetin. What foods do we get these from? i) Anthocyanins - in our blue, red or purple coloured foods that are water soluble. Includes blueberries, blackberries, purple grapes, cherries, plums, red cabbage, red onion, eggplant, radish, red beans, red apples, purple potatoes. They are powerful free radical scavengers that can have a positive effect on our blood vessels. If you have oxidised LDL forming plaques in your blood vessels, then these couloured foods should be high on your agenda. ii) Hesperidin - sitting under the flavones are below. Found in citrus fruits. They may reduce the risk of heart disease and cancer. iii) Isoflavones - are sometimes called phytoestrogens becasue they minic the actions of oestrogen. Very beneficial in helping ease the symptoms of menopause like hot flushes, as well as protecting against hormone dependent cancers. Found in soy, legumes and peanuts. iv) Quercetin - sitting under the flavanol arm. Foods like apples and onions. v) Resveratrol - found in red/purple grapes and red wine! Phytochemical breakdown Image source 4. Organosulphur compounds These phytochemicals are found in our cruciferous vegetables like cabbage, and our allium vegetables like garlic. Cruciferous vegetables support the liver and eradicate toxins. The allium vegetables contain cysteine sulphides which are really important for the production of glutathione - the body's most powerful antioxidant. 5. Nitrogen containing compounds These plants contain hormones and neurotransmitters, which are the same as our bodies produce. Examples include cherries that contain melatonin. If you want good sleep, eat a few cherries before bed. Another example is beetroot which contains dopamine; and capsaicinoids found in chillies. Eat the Food Rainbow The best way to ensure you get a cross section of these phytonutrients, is to eat a varied colour of the rainbow, in fresh seasonal, organic produce that is locally sourced. Also aim to have greens in 2 of your meals each day. If you would like to discuss how to change your diet to include more phytonutrients, then please don't hesitate to make an appointment to discuss, on the bookings tab on my website via the booking button below. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: The Impact from Plant Phytochemicals Phytonutrient Spectrum Food Plan 5 colours of Phytonutrients ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

Our Liver Function Tests are big indicators of health we can look at. The biggest misconception is that they reveal what is happening now in your body. Unfortunately that's not the case. By the time our Liver Function Tests show signs of being abnormal, we have already incurred liver injury or disease! You can see by the graphic below that we have normal amounts of circulating liver enzymes in our blood, but when our liver cells are damaged (busted open or lysed), the cells leak more and more of these liver enzymes - especially AST and ALT. So increased liver function enzymes = liver disease or damage that has already happened . The good news is that early intervention, as always, can turn things around - with the possible exception if your GGT is elevated. This is why it is wise to review results in terms of the optimal functional range. Keep an early eye on your ALT as discussed below. Causes of Liver Issues: Elevated Liver Function Tests Results can be explained by the following conditions: Alcoholic Liver Disease (ALD) Non-Alcoholic Fatty Liver Disease (NAFLD) with increased adiposity from poor dietary choices Viral infections affecting the liver Medications (Statins, anti-hypertensives, pain relief, anti-psychotics, antimicrobials, certain Herbal medicines, excess Vitamin A) Environmental toxins like heavy metals and chemicals Healthy liver and diseased liver and their levels of liver enzymes released. Image source Liver Function Test Markers Explained What are the liver function test markers referred to for explanation? Liver Function Marker ​Description of Marker Total Bilirubin ​Bilirubin is formed from the breakdown of Haemoglobin from RBC's as unconjugated bilirubin. AST (Aspartate Aminotransferase) An intracellular enzyme present inside every cells mitochondria - where energy is produced, like muscles. Can be increased in liver disease, heart attacks and muscle injury. It is a LATE marker to rise. ALT (Alanine Aminotransferase) The alarm raiser! An intracellular enzyme that will rise quickly in viral infections, like Hepatitis. It shows EARLY liver assault with leakage from ALT from inside liver cells. Herbs and medicines may also raise it. Can be a sign of insulin resistance. The higher the level, the more acute the situation. De Ritis Ratio (AST:ALT Ratio). Used ONLY if AST and ALT values are out of healthy range. It reflects the time course, or aggressiveness of liver disease. ALP (Alkaline Phosphatase) ​An extracellular enzyme in the Kupfer cells outside the liver, that line the biliary duct where bile synthesis occurs. Being extracellular, the increase is as a defence mechanism. GGT (Gamma-Glutamyl Transferase) GGT can help decide the cause of an increased ALP - see below. GGT on its own, is a very sensitive marker that highlights oxidative stress with issues in Glutathione production (GGT maintains healthy Glutathione levels). LDH (Lactate Dehydrogenase) ​Not a specific marker for liver disease. Total Protein Is the sum total of all proteins present in our blood. This includes the 2 major plasma proteins, albumin and globulin. Typically normal in liver disease. Protein should be in our blood and not seen in our urine. Albumin Main transport protein produced by the liver. Typically normal in liver disease, but can also be low. Low albumin is a sign of chronic disease. Globulin Globulin is a measure of the sum of Immunoglobulins, plus inflammatory markers. It includes IgG, IgA, IgM, Fibrinogen, Complement, Caeruloplasmin, CRP etc. Albumin: Globulin Ratio Typically measured on urine for kidney disease, but serum ratio can highlight inflammatory responses. Table: Functional Reference Ranges are described as reference ranges for optimal health. When Liver Function Tests are Abnormal Alcohol has a negative effect on the liver while a healthy diet has a positive effect. If viral infections have been ruled out, then consider: Are you overweight? Are you skinny obese - check with an ultrasound. What is your diet and lifestyle like? Have you been taking any medications, herbs, drinking excess alcohol? Do you have heavy metal exposure (Leaking dental amalgams, Lead etc)? Do you have mould exposure? Do you have male hormones (androgen) excess (ALT>33). In females this may appear as facial hair, acne, oily skin, menstrual periods extremely irregular. In males this may appear as androgen reduction with elevated female hormones (Oestrogen) with Gynaecomastia (breasts). Unconjugated versus Conjugated Bilirubin in Babies Did you know that should newborn babies exhibit signs of jaundice, they are tested for Unconjugated and Conjugated Bilirubin. Unconjugated Bilirubin is from the normal breakdown of RBC's that gets processed by the liver. As the newborns liver may take a few days to function properly, jaundice is sometimes seen. Conjugated bilirubin is also tested to rule out a rare complication - Biliary Atresia. That heel prick that babies get is very important not only for bilirubin, but for screening of other rare, but serious conditions. To protect your liver, ensure you have a nutritious diet and be mindful of your lifestyle choices. Make sure your detoxification channels are open (review my other blogs on that). If you would like to discuss your personal circumstances, or have your pathology results reviewed in line with your current situation, feel free to make a booking with me on the bookings tab on my website. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: Liver Function Tests ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

So you keep hearing about SIBO. What's the story? What is SIBO, how do I know if I have it, and how do I get rid of it? SIBO stands for Small Intestinal Bacterial Overgrowth. Normally we only have bacteria in our large intestine. There is very little, if any, in our small intestine. SIBO is akin to 'being in the wrong place at the wrong time!' Too much bacteria present in our small intestine leads to gas production, malabsorption of nutrients, and ongoing issues associated with that. We test for SIBO using a breath test that measures the presence of hydrogen and methane generated over a 3-hour period after ingesting a liquid testing substrate (lactulose). There should be minimal gas produced. In about 20% of the population, this isn't the case however as you have microbes in your small intestine that shouldn't be there. If you have bloating, or are gassy - read on! Small Intestine should be relatively free from bacteria - not like the image shows. Image source What normally happens after we eat? Our small intestine is where our food is broken down (digested), by our gastric juices, allowing the nutrients from those foods to be available for absorption from our small intestine into our bloodstream. The nutrients are absorbed through villi located in our small intestine. Villi are finger-like projections which are richly supplied with blood vessels as shown below. They are present in the inner lining of the small intestine and help in the absorption of nutrients by increasing the surface area available for absorption. Location of Small Intestine with villi highlighted Image source What's the story with SIBO? When bacteria is present in our small intestine, they 'greedily' consume the nutrients from our foods before they get absorbed into our bloodstream, which lies directly under the villi (shown by the red and blue lines in the image above). As the bacteria are greedily consuming the broken down foods, they produce gas in the process. That's why we are 'gassy' when we have SIBO. Are you gassy? Have flatulence and belching? Could you have SIBO? What is the fuel for SIBO FODMAP foods are the fuel for SIBO. FODMAP stands for: F ermentable O ligosaccharides - wheat, rye, onions, garlic, legumes are some examples D isaccharides (Lactose) - milk, yogurt, cheese are some examples M onosaccharides (Fructose) - honey, apple, sweeteners are some examples a nd P olyols - from sorbitol and mannitol from some fruits and vegetables FODMAP foods should pass straight through the small intestine and into the large intestine. Here they get fermented by the bacteria in the large intestine and produce short chain fatty acids (SCFA's). SCFA's keep the integrity of our gut function nice and tight (no leaky gut), limiting any false immune triggering events which means they are anti-inflammatory. This is a great thing as they lower our risks of diabetes, cardiovascular disease, obesity and other chronic health conditions. We want the FODMAP's to make it to the large intestine, and not get 'waylayed by a party happening in the small intestine'. When FODMAP foods aren't digested correctly, we get IBS (Irritable Bowel Syndrome). It is estimated that up to 85% of all IBS cases are from SIBO. Symptoms of SIBO Gas and bloating Abdominal cramping Diarrhoea or constipation Fatigue and weakness Anxiety, Depression from nutrient deficiencies needed to make neurotransmitters Brain fog Restless Leg Syndrome Burning Bladder Syndrome Histamine symptoms including headaches, migraines, bladder irritation, eczema, hives and rashes, acne rosacea, heart palpitations, anxiety, insomnia Oestrogen dominance (PMS, PMDD, worsening of peri-menopause symptoms) Fibromyalgia Joint pain Vitamin and Mineral Deficiencies Consequences of SIBO SIBO is often from not having enough digestive juices, and not having digestive juices means we can't break down our foods properly. You may see undigested food in your poop. Having SIBO means we may end up with nutrient deficiencies, as the gas produced disturbs the brush border enzymes . This could be one of the many reasons you are Iron Deficient. It could also explain why your Zinc levels are low, along with magnesium and our vitamin range. Do you have any nutritional deficiencies? One nutrient Zinc is needed to stimulate HCl (Hydrochloric Acid) which is very acidic, kills pathogens, and is present early on in our digestive processes. Without HCL, pathogens thrive, and in addition our foods don't get broken down into small pieces. This is compounded even more if we don't chew our foods well. It can disrupt our methylation processes, so vital for our health. Methylation is the process in our body where chemical tags are added to DNA, so it quite literally turns genes in our biochemical pathways on or off. This can equal good health or bad health. We can also end up on antidepressants, as the cofactors required to make good neurotransmitters to keep us happy, motivated, and sleeping well, can get consumed by the bacteria. So we can make minimal neurotransmitters. Our small intestine is not only the site for nutrient absorption, but it is also where the majority of our immune system barrier is (our secretory IgA). With gas being produced in the small intestine, this can cause damage to the villi in the small intestine. It can quite literally blow apart the tight junctions keeping that single layer of cells together. With this we can then get leaky gut, where products that should not be in our bloodstream end up with easy access. This can then set up inflammation. We can then develop reactivities to certain foods. Do you have certain foods you know don't agree with you? It could be SIBO. Fix the SIBO and your intolerances may go away. Types of SIBO If you've been breath tested and are positive for SIBO, your results can show the type of SIBO that you have. It it based on the type of gas emitted, and can be: Hydrogen Dominant - this type of gas results in looser poops than normal Methane Dominant - this type of gas is more associated with constipation Mixed (Both Hydrogen and Methane) - may appear as diarrhoea, constipated, or normal. What caused my SIBO? Common causes of SIBO Image source 1. Impaired Motility - indicators could be: Faulty Ileocaecal valve (that sits between your small and large intestine acting like a gate) Gastroparesis - delayed stomach emptying Low secretory IgA resulting in Immunity issues - it's our principle defence against pathogens that penetrate our intestinal barriers Gastroenteritis history Food poisoning history Traveller's diarrhoea history Accidents history - like car, bike, horse, concussion etc Thyroid issues (Hypothyroid) Diabetes, Metabolic Syndrome, Pre-diabetes Chronic infections 2. Impaired Digestion - indicators could include: Belching or gas within 1 hour after eating Heartburn or acid reflux Bad breath Issues digesting meat Feeling excessively full after eating Stomach pain, cramps Seeing undigested food in poops Poops look greasy or are difficult to flush Having high levels of stress or anxiety Faulty Migrating Motor Complex, that stimulates wave-like persistalsis 3. Impaired Gastric Juices for Digestion (low stomach acid HCl, low digestive enzymes, low pancreatic enzymes, and compromised immune system) - indicators could include: History of Appendix removal History of Gall Bladder removal Adhesions from surgeries including Hernia repair, Endometriosis, Ruptured Ovarian Cysts, Laparoscopy, Hysterectomy, Caesarian deliveries, Pelvic Inflammatory Disease 4. Medication Use - types of medications might include: Chronic antibiotic use Antidepressants Antispasmodics Opiates, narcotics Proton Pump Inhibitors (for Reflux) Cholesterol lowering medications (that remove Bile) Thyroid medications How do I get rid of SIBO? Let's start by saying it's best to get treatment for this from a qualified naturopath. You don't want to go through the recommended diet and have it fail. It's quite restrictive so you want to give it your best shot once by seeing a qualified naturopath. If that's not an option, you can start to improve this yourself by following a few simple tricks: Chew your food into very small pieces (chewing each mouthful 20 times helps). Chewing well will ensure the digestion process that breaks down our proteins, fats and carbohydrates, works well. It starts with salivary amylase in our mouth, stomach acids (HCl, Pepsin, Lipase), Bile from Liver, and Pancreatic enzymes (Amylase, Lipase, Trypsin, Chymotrypsin). 30 minutes before each meal, drink warm lemon, or Apple Cider Vinegar to stimulate your digestive juices, which are not only important for peristalsis, but are also anti-microbial. They are our natural means of killing off bacteria in the small intestine. Eliminate sugary foods, alcohol and minimise carbohydrates and fermented foods. The bacteria love these foods! Eat Low FODMAP foods for up to 6 weeks (NO LONGER). The Monash University FODMAP Diet app is a great resource to pick the green traffic light foods you can eat. Don't snack between meals - don't keep feeding them! This is also to ensure we reset our migrating motor complex (MMC) which is the peristaltic (wave-like) motion our small intestine makes to send on any undigested food scraps from our small intestine to our large intestine. You hear a 'growling' action when this is happening. SIBO negatively impacts on the MMC. When was the last time you heard growling? Once you've completed the 6 weeks low FODMAP, reintroduce foods SLOWLY, starting at Orange traffic light foods one at a time. Note: SIBO is difficult to treat and should be undertaken with a qualified Naturopath to help with herbal remedies to 'kill off' bacteria present and supplement so you don't feel ill during this process! Link between SIBO and Histamine Issues SIBO has many flow on issues, one of which includes Histamine Intolerance issues. Histamine is largely broken down in our gut by the DAO enzyme which lives in the small intestine. It prevents Histamine getting into our bloodstream. Should histamine get into our bloodstream we can end up with systemic histamine issues - all over our body! How does this happen? If gas is produced by SIBO, the cells with the DAO enzyme are damaged. DAO is then not available to break down histamine. Leaky gut from disrupted tight junctions also allow histamine to go straight through to the bloodstream. Systemic histamine issues include headaches, migraines, bladder irritation, eczema, hives and rashes, acne rosacea, runny eyes and nose, heart palpitations, anxiety, and insomnia to name just a few. Read my blog on Histamine Intolerance to understand more: https://www.m-pathnaturopathy.com.au/post/histamine-intolerance-issues-why If you would like to discuss your symptoms, organise SIBO breath testing, or undertake the SIBO Bi-phasic diet complete with herbal solutions, then please don't hesitate to make a booking with me. I am qualified in treating SIBO, and have undertaken the procedure myself so can provide some useful tips and tricks. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: Dr. Nirala Jacobi, the SIBO Doctor Reduce SIBO Relapse with Ongoing Digestive Support (Bio-Practica handout) Histamine Intolerance ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

What does dietary fibre, as a source of prebiotics, and subsequent short-chain fatty acid (SCFA) production, do for us? Let's discuss the components individually first, and then address the benefits. Dietary Fibre Dietary fibre is the indigestible parts of plant foods that we eat. There are different categories of dietary fibre. 1. Soluble fibre Forms a gel and acts on our stomach to swell and make us feel full longer, and on our bowels to smooth the passage. It also stabilises our blood glucose and cholesterol levels. Example include: fruits, vegetables, and lentils. 2. Insoluble fibre Keeps our bowels moving by making its way through to our large intestine (colon), where it absorbs water, swells and brings on the peristaltic wave-like motion, that will eventually trigger a poop. Examples include: wholegrain foods, nuts, seeds and the skins from fruits and vegetables. Insoluble fibre also feeds the bacteria present inside our large intestine (or colon), and those bacteria then generate SCFA's. We can tell if someone is deficient in SCFA's by having a microbiome sample (poop sample) reviewed. We don't want to be deficient in SCFA's, as we can get ongoing health issues. 3. Resistant Starch Another class, not classified as fibre but acts like it, is Resistant Starch. It acts similarly to Insoluble Fibre, making its way to the colon for its effects to be seen. Here it ferments, and produces healthy bacteria - this is bacteria 'being in the right place, at the right time.' Examples include: rice and potatoes that have been cooked, cooled, then reheated again. Easy hey? Also undercooked pasta, under-ripe bananas, breads, legumes and oats. We need to be eating all different types of fibre discussed for our health. It's important to be drinking water as well when eating fibre, else you can become constipated. The important point when eating fibre, is to have small amounts from lots of varied sources. This is where the topic of choosing 30 different plant foods per week come in. Certain fibre foods are 'favourites' of different healthy bacterial species in our gut microbiome, so you can promote the growth of individual beneficial species by your food choices. You can read more: https://www.m-pathnaturopathy.com.au/post/30-plants-a-week-challenge Link between Dietary Fibre, Prebiotics and SCFA's Dietary fibre, provides a source of pre biotic fuel for beneficial bacteria in our gut microbiome. Bacteria present in our large intestine, consume the insoluble fibre and resistant starch. In this way, the fibre is acting as a prebiotic - providing a source of food for bacteria in our digestive system to consume. While it's not necessary for you to know the names of different types of probiotics, they include: Fructooligosaccharides (FOS), Inulin, Galactooligosaccharides (GOS), Pectin, Resistant Starch (RS), Arabinoxylan (AX), and Proanthocyanin (PAC). Should we get a poop sample back saying you are deficient in a certain beneficial bacteria, or SCFA, we know which foods based on the relevant prebiotic to provide you. As an aside, it is important to note the difference between a prebiotic and probiotic. Pre biotics are food sources for bacteria, while pro biotics are the actual bacteria provided to inoculate your bowel. The end products of that prebiotic consumption are the Short Chain Fatty Acids (SCFA's), which are very beneficial for us. The SCFA's most commonly seen in our bodies are Acetate, Propionate, Butyrate, and should be in the percentage ratio of 60:20:20 for optimal health. We can see through the flowchart below, the dietary fibre we begin with, the source of prebiotic provided, and the SCFA generated. We can test for SCFA production, and the types of beneficial and harmful pathogens in a poop sample (along with a lot more valuable information). Food sources of prebiotics that when fermented by gut microbes produce SCFA's Image source What can go wrong? In some people with Small Intestinal Bacterial Overgrowth (SIBO) which is the major contributor to Irritable Bowel Syndrome (IBS), bacteria present in the small intestine (which shouldn't be there), consume the insoluble fibre on its way to the colon. Through this process, gases are produced that are destructive to our small intestine, and are uncomfortable for the person as they become gassy with abdominal pain. This is bacteria 'being in the wrong place at the wrong time.' FODMAP foods can cause issues in some individuals Image source This is not at all a case of fibre being bad for you. In fact, it's the opposite. Bacteria can sneak out of the large intestine where they should be, and into the small intestine where they shouldn't be, if they are starved of food sources beneficial to them , or the food on offer in the small intestine is attractive (too much sugar for example). If you aren't eating enough insoluble fibre or resistant starch this may occur. We can tell if this issue is impacting on you by performing a SIBO test. You may have an indication yourself if you are gassy after eating meals, or experience pain around where your appendix is located - this is also the junction between the small and large intestine (oleo-caecal valve). If bacteria are present in our small intestine, consuming all sorts of foods, including FODMAP fibre, we can also become deficient in our minerals e.g. iron deficient. See my post in SIBO for further discussion: https://www.m-pathnaturopathy.com.au/post/sibo-what-s-the-story If you have SIBO or IBS, then the dietary fibre that may not be helpful until rectified , is known as FODMAP foods (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols). If this is the case we have to consume low FODMAP foods for a short period until the bacteria are removed. This needs to be done with the help of a qualified naturopath to avoid fibre and nutrient deficiencies. Pro-inflammatory and Anti-inflammatory effects on our bodies Our gut microbiome is full of bacteria that digests proteins and fibres. We need a healthy balance. If we are consuming too much protein, we can have pro-inflammatory effects (not good as shown by red arrows below). We need to balance our protein consumption with fibre to feed the bacteria that will have an anti-inflammatory effect (good as shown by green arrows below). The easy way to consider this is with your dinner plate - 1/3 of your plate for protein and 2/3 of your plate for dietary fibre. Pro-inflammatory and Anti-inflammatory effects from dietary choices on our bodily systems. Image source Benefits of a high fibre diet Adjusting our diets to include benefits from more dietary fibre, include improvements for many chronic disorders like neurodegenerative conditions, obesity, diabetes, immunological conditions, and intestinal disorders. This can be seen with: Daily bowel movements, that are formed - no constipation or diarrhoea. No reabsorption of toxins into our bloodstream for the liver to cope with No 'leaky gut' No Inflammatory Bowel Disease (IBD) Healthy mucosal surfaces including our lungs Insulin sensitive (not resistant) meaning we can regulate glucose well Good moods and brain function Absence of inflammation in your body. We don't want our immune system 'trigger happy' when it's not required, else when it is required the response is so much bigger than normal which presents potentially dangerous consequences. Weight control is good, with minimal central abdominal fat What we eat influences the gut microbiome enormously. Our gut microbiome loves fibre. Do you have symptoms that are telling you that your food choices aren't the right ones? Feeling ready for a poop test? I can order functional testing for you to identify how your unique dietary fibre and prebiotic food choices and subsequent SCFA production is impacting on your body. If you would like to discuss this further, then please don't hesitate to make a booking with me. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: Fibre, Nutrition Australia FODMAP Prebiotics Guide Short Chain Fatty Acids: Friend or Foe ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

Preconception Care is the provision of health interventions to both partners at a minimum of 3-4 months prior to pregnancy to support healthy conception and fertility outcomes, for a smooth pregnancy and robust offspring. Additionally, it can minimise unnecessary fertility treatments, pregnancy complications and pre-term births. Additionally, understanding you and your partners Methylation Status, prior to conception can be important to ensure the best possible outcome for your offspring. Methylation is a biochemical process, that amongst many tasks, is involved in DNA regulation. By looking after our health prior to conception, and ensuring methylation works well, we can do our best to create good health outcomes for our offspring. We also create good health outcomes for our children's offspring! The current understanding is that female offspring are born with their entire lifetime supply of eggs, and while male offspring are not born with sperm they are born with immature stem cells that can produce sperm after puberty. Preconception care is therefore very important. Sperm fertilising an egg in conception requires good Preconception Care. Image source Preconception Care focus & Methylation testing Preconception care focus and Methylation testing is around a few key areas: 1. Focus on nutrition Eat nutritionally dense, whole foods with diversity, and organic choices wherever possible Eat adequate Protein (animal sources including oily fish, and plant sources) Consume essential fats - our bodies can't manufacture them Eat complex carbohydrates for high fibre, and low glycaemic load inclusions Eat the Rainbow of natural foods for antioxidant rich choices Drink filtered water (approximately 2L/ day) Eat warm and easily digestible foods The Mediterranean Diet has been shown to improve the chances of achieving a successful pregnancy Maintain a healthy weight Track ovulation with ovulation kits, monitoring ovulatory mucous, and via Basal Body Temperature charts (there is one available in my Resources section) 2. Avoid harmful substances The listed substances are harmful and can all affect fertility and increase risk of complications. Alcohol Smoking and vaping Recreational drugs Unnecessary pharmaceutical medications Environmental Chemicals and Heavy Metals - reduce the accumulated exposure to plastic bottles and containers, and heavy metals like lead and mercury. Choose organic foods where possible to avoid pesticides. Household Cleanup - minimise your exposure to chemical cleaning products, and fragranced products 3. Gentle Exercise Inclusion Builds muscle mass Regulates ovulation Supports sperm production Strengthens libido Ensures mental resilience Supports the musculoskeletal system which becomes essential when ligaments become relaxed during pregnancy and for carrying weight gain during pregnancy, and weight of baby post birth Positive effects on metabolism 4. Minimise Stress of all varieties Physical Mental Emotional 5. Pathology Testing Typically occurs via your G.P. (although a General Wellness Screen can be conducted via a Naturopath) General Wellness Tests including FBC, UEC, LFT, Iron studies, Active B12, Folate, Full Thyroid Panel, Haemoglobin electrophoresis for hereditary blood disorders, Blood group and antibody screen, Vitamin D, Fasting Lipid studies, Fasting glucose, insulin and HbA1c, Reproductive Hormones (listed in the table below), Your G.P. will screen your antibody levels for immunity and also for infectious disease to Measles Mumps Rubella, Varicella Zoster Virus, Diphtheria, Tetanus, Pertussis, Hepatitis A, B, and C, Epstein-Barr virus (EBV), HIV, Syphilis, Cytomegalovirus (CMV,) Parvovirus, Toxoplasmosis status as well as a Urine culture and sensitivity. Pap smear and HPV screening should be up to date. Preconception screening for Fragile X Syndrome (FXS), Cystic Fibrosis (CF), Spinal Muscular Atrophy (SMA) is rebatable under Medicare through your G.P. 6. Methylation status In addition to the tests mentioned, an important area to focus on in your preconception plan is your Methylation status. Methylation regulates the formation of the sperm and egg, the development of the embryo and the placenta. Miscarriages can occur due to genetic issues with methylation. 'Methylation is a first-line essential biochemical process in the transmission of life, playing a critical role in the modification of DNA. It is involved in regulating gametogenesis, embryonic and placental growth'. Poor methylation leads to poor Glutathione production (which is the body's major antioxidant). With poor antioxidant status, we can see poor ability to 'anti-oxidise.' This spells trouble for our bodies. Therefore understanding you and your partners methylation status prior to conception becomes of importance to ensure the best possible outcome for your offspring. Methylation status can be positively improved through diet and lifestyle amendments, and the correct supplementation. Various tests are available to determine your genetic predisposition, along with functionally (epigenetically) how well methylation is occurring in your body. 'Healthy biochemistry results in healthy cellular function which ultimately results in healthy children. On the other hand, impairments in biochemical pathways result in increased risk of tongue ties, birth defects, speech delay, autism and ADHD'. It is documented that '90% of children diagnosed with autism have methylation impairments' Methylation is a complex topic and is covered in another blog found at: Homeocysteine - the canary in the mine Importantly: Ensure you speak to a naturopath who understands methylation well and who can order the correct tests, interpret the results, and then ensure you get the correct supplementation to ensure your body's biochemical pathways are working optimally. This is for both partners in preconception care . 6. Supplementation It is important you speak to a qualified naturopath, or healthcare practitioner to understand the correct forms of supplement, and correct doses to ensure methylation occurs correctly, and that you are not overdosing. Reproductive Hormones The below chart highlights what is happening with both the menstrual cycle and ovarian cycle during the month, so you can see where the hormones interplay. For additional information please read my blog: Ovulation as the 5th Vital Sign Menstrual and Ovarian Cycles Image source If you would like to discuss your preconception plans further, or discuss methylation and how it relates to you, and your testing options, then please don't hesitate to make a booking with me. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: BioConcepts 'Supporting Fertility Booklet' BioConcepts 'Clinical Foundations for Ovulatory Dysfunction' Menzel Y et al, (2020), Methylation: An Ineluctable Biochemical and Physiological Process Essential to the Transmission of Life , Int MolSci National Institute of Environmental Health Sciences; Autism , Physiological mediators of prenatal environmental influences in autism spectrum disorder Absent or irregular periods (Beyond the Basics) Preconception testing , ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

With so many Vitamins and Minerals in our food sources that we need to consume, how do we know if we are consuming a balanced diet? What do these vitamins and minerals actually do for us? If I'm vegetarian or vegan, how do I know if I'm eating the right foods to obtain the right nutrition? Vitamins & Minerals from Food Sources Common Vitamins and Minerals are shown in the graphic below, while a full table is listed underneath the graphic. Common Vitamins and Minerals from Food Sources Image source If you want to drill down on what you're eating to see if you're getting a balanced diet, the following table lists the Vitamins and Minerals we can obtain from food sources. Vitamins Food sources of Vitamins Vitamin A ​Liver and organ meats, cod liver oil, liver sausage, pate, poultry, cream, cheese, egg yolk Biotin Brown rice, soybeans, liver, kidney Beta-carotene ​Pumpkin, carrots, sweet potato, green leafy vegetables, broccoli, red capsicum, mango, apricots Vitamin B1 (thiamine) ​Bran, pork, wholegrains, trail-mix snacks, sunflower seeds, pine nuts, soya milk, sesame seeds, raw peanuts, pistachio nuts, buckwheat, wheat bran, rolled oats, wholemeal pastas, whey powder, lima beans, pinto beans, mung beans, peas, egg yolk, cornmeal, Brazil nuts, lentils, broad beans Vitamin B2 (riboflavin) Liver, beef, poultry, wild rice, dairy, soy milk, brewer's yeast, whey powder, fresh wheatgerm, almonds, mushrooms, egg yolk, Swiss and Cheddar cheese, millet, soy beans, parsley, cashew nuts, rice bran, lentils, sesame and sunflower seeds, rye, broccoli, mung beans, avocados, asparagus, dark leafy greens ​Vitamin B3 (niacin) ​Liver, red meat, salmon, tuna, chicken, milk, wheatgerm, peanuts, legumes, liver, beef, organ meats, peanuts, white fish, veal, mushrooms, brown rice, bulgur wheat, sesame and sunflower seeds, wholemeal pasta, buckwheat, dried peaches Vitamin B5 (pantothenic acid) Peanuts, liver, kidney, avocado, hazelnuts, mushrooms, sunflower seeds ​Vitamin B6 (pyridoxine) ​Muesli, wholegrains, liver, sunflower seeds, lentils, kidney beans, avocado, peas, nuts, chicken, beef, kidney, fish, legumes, bananas, kale, spinach, turnip greens, sweet red capsicum, potatoes, Brussels sprouts, sweet potatoes, cauliflower, leek ​Vitamin B9 (folate) ​Liver, wheatgerm, asparagus, lettuce, dark-green leafy vegetables, enriched cereals, lentils, legumes, orange juice, broccoli, nuts Vitamin B12 (Cobalamin) ​Liver, kidney, molasses, poultry, crustaceans, fish, eggs, dairy, soymilk, tofu, tempeh, nutritional yeast, Shiitake mushrooms Bioflavanoids ​Citrus fruits, berries, apricots, grapes, papaya, green tea, capsicum, tomatoes, fresh fruits and vegetables, buckwheat, cherries, blackcurrants, prunes Vitamin C ​Red chilli, guava, red capsicum, Brussels sprouts, citrus juice concentrate, papayas, kale, parsley, collards, kiwi fruit, blackcurrants, mango, cabbage, broccoli, strawberries, lychees, oranges, sprouts, lemons, tangerines, honeydew melon, spinach, tomatoes Choline ​Lecithin, fresh wheatgerm, egg yolk, liver, green leafy vegetables, legumes ​Vitamin D3 (cholecalciferol) ​Mackerel, herring, kipper, tinned salmon and sardines, eggs, butter, fortified milks, cod liver oil ​Vitamin E (tocopherols and tocotrienols) Wheatgerm and wheatgerm oil, soybean oil, almonds, sunflower seeds, walnuts, cashews, avocado, brown rice Inositol ​Fresh wheatgerm, lecithin, wholegrains, oatmeal, corn, unsalted nuts, milk, molasses, citrus fruits, liver ​Vitamin K2 (phylloquione) ​Cauliflower, Brussels sprouts, kale, liver, tomato, spinach, green beans, soybeans, broccoli, pork liver, healthy, intestinal microflora Minerals Food Sources of Minerals Calcium ​Whitebait, cheese, tinned salmon, tinned sardines, yoghurt and milk, tofu, legumes, dark-green leafy vegetables, tahini, almonds, parsley, sesame seeds, globe artichokes, sprouts, wholegrain wheat Chromium ​Wholegrains, liver, beef, molasses, mushrooms, legumes Copper ​Liver, shellfish and oysters, tomato paste, chestnuts, almonds, cashews, olives, walnuts, beef, mushrooms, chocolate, legumes Fluoride ​Sunflower seeds, milk and cheese, goat's milk, carrots, garlic, almonds, green vegetables, beet tops ​Iodine ​Haddock, mackerel, cod, yoghurt, seaweed (dried kelp is richest), ocean fish, shellfish, spinach, garlic, watercress, pineapples, egg yolk, citrus fruits, artichokes Iron ​Liver and organ meats, red meats, oysters, mussels, enriched cereals, molasses, green leafy vegetables, tomato paste, dhal, dried apricots, prune juice, baked beans, Jerusalem artichokes, sardines, almonds, walnuts, sesame seeds, pecans, lentils Manganese Oatbran, wheatgerm, wholegrain flour, raisins, bulgur wheat, brown rice, pineapple, barley, buckwheat, blackberries, raspberries, lima beans, hazelnuts, Brazil nuts, raw egg yolk, kelp, apricots, grapefruit, peas Magnesium ​Millet, wholegrains, lima beans, green leafy vegetables, muesli, almonds, cashews, all legumes, buckwheat, corn, avocado, potato with skin, garlic, blackberries, eggplant, tomato, cabbage, grapes, pineapple, mushrooms Molybdenum ​Kidney, pork, wheatgerm, green vegetables, strawberries Phosphorus ​Tuna, fresh wheatgerm, soybeans, Brazil nuts, beef, skim milk, processed cheese, fish, dried fruits, corn Potassium ​Vegetables, fruits, legumes, raisins, dried apricots, dates, kidney beans, parsley, dry split peas, lentils, sesame seeds, fennel, almonds, buckwheat, spinach, garlic Selenium ​Brazil nuts, poultry, wholegrains, shellfish and fish, molasses, cashews, eggs, organic onion, garlic, broccoli, apple cider vinegar, scallops, brown rice, turnips, barley, mushrooms, turkey, chicken, radish, pecans, hazelnuts Silica ​Nettles, young green plants, alfalfa, kelp, flaxseed, apples, oats, strawberries, grapes, onions, parsnips, almonds, peanuts, sunflower seeds Sulphur ​Radish, turnip, onion, garlic, celery, horseradish, string beans, kale Zinc ​Oysters, shellfish and fish, red meat, sesame seeds, sunflower seeds, pepitas (pumpkin seeds), walnuts, almonds, muesli, dhal, wheatgerm, tomato sauce and paste, ginger root, pecans, wholegrains, sardines, split peas CoQ10 ​Salmon, Tuna, Liver, Wholegrains Table highlight food sources of our Vitamins and Minerals adapted from Leah Hechtman, (2018), Clinical Naturopathic Medicine, 2nd Ed If you would like to discuss how to incorporate foods into your diet to ensure your vitamin and mineral needs are met, please make a booking via the button below. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: Healthy Eating Plate, Harvard University, https://www.hsph.harvard.edu/nutritionsource/wp-content/uploads/sites/30/2012/09/HEPJan2015.jpg Leah Hechtman, (2018), Clinical Naturopathic Medicine, 2nd Ed https://www.healthline.com/nutrition/top-10-nutrition-facts#TOC_TITLE_HDR_6 ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

Yummy bread! Tastes nice, is filling, accompanies meals in many different countries and cultures - but is bread bad for you? Does bread have potential issues that may impact on our health? If issues potentially exist, then what are the solutions that can enable us to continue to eat it? Let's first start with what is bread? It's a dough, usually simply made from wheat flour, yeast, salt and water, and baked into many different varieties as shown below. Nothing too complex so you would think it couldn't have too many problems associated with eating it. Let's explore if that's the case. There are so many different types of bread from different country origins that go with different dishes. Image source Is Bread Bad for You? - Potential Issues and Solutions Some potential issues that have been found with bread consumption include: Starch and Glucose Spikes Bread is considered a starch as it's made up traditionally from the endosperm of wheat. Of interest, other starchy foods include potatoes, rice and pasta. Starch will be broken down in our bodies once we eat it, and convert to glucose (sugar) that can cause a blood glucose 'spike' in our blood, which is a blood glucose reading higher than desirable after eating. A high spike, causes insulin to kick in hard to lower it, which can end up making you hungry again with subsequent overeating. Over time, this can lead to glucose dysregulation, Metabolic Syndrome , and Diabetes. The solution to reduce this impact, is to add to your bread some healthy fats (like avocado), protein (meat, cheese etc), and add fibre to it (like bread with seeds and nuts), and obviously include some leafy greens. Sourdough bread is also better as the fermentation process transforms some of the starch so our glucose spike should be less. Certain strains of Lactobacilli bacteria (probiotics) used in the sourdough starter, or the yeast version in regular bread (Saccharamoyces cerevisiae) are great for our gastrointestinal health as well. Dark rye bread is also a good choice, and is considered more nutritious than wheat bread. Low in Nutrients Bread is low in nutrients (vitamins, minerals, protein, fats) compared to other foods, but very high in carbohydrates, which can lead to glucose dysregulation. The solution - Sourdough options provide more nutritition, and if you bake your own bread and sprout the seeds prior, then the nutritional content increases. Consume bread in moderation and have it with healthy fats, proteins, and salad options. Gluten Issues - Non-Coeliac Gluten Sensitivity Gluten is a protein present in certain grains in bread that enables bread to rise by giving it the elasticity needed. Gluten also provides a lovely taste. Gluten is found in breads based on wheat, barley, rye and triticale (a blend of wheat and rye). Oats are gluten free but sometimes they get contaminated in production lines. Gluten is also present in other other processed foods created from those grains, like soy sauce, seasonings etc. At its most basic level, gluten can cause bloating (its a rising agent), stomach aches, and intolerance in some people. This is termed Non-coeliac guten sensitivity and should not be confused with Coeliac Disease as discussed below. The solution - organic, gluten free options. Coeliac Disease - severe Gluten intolerance Coeliac Disease is an autoimmune disease which can cause an immune response with severe inflammation and damage to the mucosa of the small intestine. Who has Coeliac Disease? Those with confirmed HLA DQ2/ DQ8 genes that predispose them potentially to Coeliac Disease, and who have formed active antibodies (tTG IgA and DGP IgG). Those with confirmed Coeliac Disease must strictly be Gluten free else the resulting nutrient absorption issues can potentially cause malnourishment. Importantly, you can be asymptomatic (feel no symotoms) with Coeliac Disease until you feel the effects of nutrient depletions, like anaemia as one example. The solution for those with gluten issues from Coeliac Disease is gluten free bread (ensure it is authenticated as some gluten free products can still contain gluten). Breads that may be gluten free include rice flour, potato flour, oat flour, soy flour, amaranth, buckwheat, arrowroot, chickpea, and cornflour are some examples. There is a caution with commercial gluten free breads as they may be loaded with extra sugar, fat, salt and artificial substances to make it taste better. Buckwheat is a popular option at the moment using organic hulled buckwheat, and just salt and water in any easy fermentation process with minimal hands on time required. Despite its name, it does not contain wheat and is gluten free. Send me a message if you'd like access to some great gluten free bread recipes you can make yourself. Wheat Allergy Those with a wheat allergy must avoid all wheat products else they face serious life-threatening anaphylactic issues. The solution - avoid all wheat products and check labels for any wheat added on the ingredients list. Leaky Gut Gluten can act on our small intestine and cause the release of Zonulin, a protein that keeps our intestinal cell junctions nice and tight. The cells normally are selective for what they alllow to pass through the tight junctions to the bloodstream. When Zonulin is released, the tight junctions become less 'tight' allowing the free passage of things that normally shouldn't travel through to the bloodstream. Our bodies see these substances as foreign and mount an immune response. In this way, gluten can potentially lead to chronic, low grade, systemic inflammation if there is repeated exposure. The solution - eat organic, gluten free options. Phytates (or anti-nutrients) Phytates (Phytic acid) are present in any grain, including legumes. They act by binding to our minerals like iron, zinc, magnesium and calcium and prevent them being absorbed. When not present in our diet in a large way, this shouldn't really pose a problem but if your diet is largely based on grains including bread then you may have issues. The solution can be to sprout your grains - repeatedly soak and rinse your own grains and then bake bread from that. This lessens the amount of mineral binding and as a result enhances the amount of nutrients available for us. In addition, sprouted grains not only neutralise the effects of phytic acid, but sprouting lowers the fermentable starches in them that contributes to gas Read my SIBO blog . If you would like a documented plan on how to sprout your grains to avoid these issues, please email me and I will send you a copy. Gluten Intolerance and IBS As the prevalence of people reporting issues with gluten is increasing, with most not having Coeliac Disease, we need to turn our thoughts to what else the underlying issue may be. Gluten Intolerance is often attributed to Irritable Bowel Syndrome (IBS), but it may also be FODMAP foods. For more information, check my post on SIBO and FODMAP's. If you don't appear to have issues with bread when in Europe, it should be noted that many artisan breads in Europe use soft wheat that is lower in gluten, and have a long fermentation process with resulting lower levels of Fructans, meaning less digestive issues in those that are sensitive to FODMAP foods. The solution - speak to a qualified naturopath to assess why you are having digestive issues. Glyphosate Another consideration - is it gluten or the glyphosate? Glyphosate is a pesticide sprayed on crops that interferes with crop and bacterial replication. It is used in Australia but has been banned in some other countries. It has been used in farming practices since 1974 while curiously at the same time world obesity rates have tripled since 1975. Glyphosate has a proven negative effect on our gut microbiome. Roundup weed killer contains glyphosate and other chemicals. Glyphosate is a weed killer, so if it is present in foods we eat it can kill species in our microbiome via the same inhibitory pathway mechanisms it uses as a pest control on plants. Glyphosate also impacts negatively on Phase 1 detoxification in our liver. The International Agency for Research on Cancer (IARC) has reclassified glyphosate as a probable carcinogen, and there have been links (not necessarily causative links) with Non-Hodgkin's Lymphoma, Multiple Myeloma, and Acute Myeloid Leukaemia. Roundup has been found to be even more toxic than glyphosate on its own. The solution - eat organic grains to avoid pesticides. As an aside, there are concerns that the use of Glyphosate has impacts on insect populations, which can have dire impacts on the food chain and human health. Germany has recently banned gyphosate use for this reason. Genetically Modified (GMO) Hybridisation of Wheat Crops have been around for a long time, but modern agriculture has bred strains that are resistant to pests through genetically modifying them. The original grain has been hybridised with other grains and in doing so, they have become products that our body hasn't 'evolved with' so we can see them as foreign, and mount an immune response. Additionally, these crops are often sprayed with glyphosate and Roundup. The solution - eat foods made from organic grains. Folic Acid Fortified Foods As bread is low in nutrients, but consumed a lot, many countries have bread that is fortified with vitamins and minerals. One vitamin initially fortified in bread was Folic Acid - the manufactured, synthetic form of folate. Folate is naturally in our fruits and vegetables, while Folic acid is synthetically produced. Folic acid fortification is mandatory in Australia. This fortification was to reduce the rate of Neural Tube Defects, and has been hugely successful. Additionally, Folate as a food source, is needed to keep Homocysteine levels in normal range - if too high, we can be predisposed to cardiovascular health issues and potentially cancer issues. See my blog on Homocysteine However, over the years what has been found is that there may be unwanted side effects from Folic acid fortification, that may be related to the amount of Folic Acid we are exposed to. Studies tracking the effects have trended an uptick in colorectal cancer that is still being investigated. There is evidence that dietary intake of folate (via our fruits and vegetables) reduces the cancer rates, while intake of Folic Acid has resulted in an increase in cancer rates. There are now so many foods fortified with Folic acid, and people taking supplements to improve their health, that we may be exceeding the upper limits we should be consuming. There is now speculation that Folic acid at these high levels can block our biochemical pathways rather than enhance, and so the desired effects may not be realised. This is obviously a contentious topic, and seems very much linked to the amount of Folic Acid ingested. On another note, increasing Folic Acid levels may mask Vitamin B12 deficiency, which can cause irreversible peripheral neuropathy if it goes on too long. The solution - eat plenty of folate rich foods (fruits and vegetables), and minimise the amount of Folic Acid fortified foods (commercial breads, cereals and grains). Special Note: If you are trying to conceive, speak to a qualified Naturopath about a potentially better form of folate supplementation - Folinic acid, that is naturally found in folate foods, mixed with other B vitamins as an option to reduce Neural Tube Defect potential. Folinic acid may also be better for those with methylation issues. So what bread can I eat? It is important that fibre be included in yoir diet, and bread can form part of that intake. Choosing organic, gluten free, preservative free breads, using sprouted grains, or sourdough starters, may all be options depending on your personal circumstances should the topics covered in the blog concern you. Sourdough bread can be an option for those not having Coeliac Disease or a Wheat Allergy. If the ingredients say anything other than the grain used, water, sourdough culture and salt, then the bread may not be so desirable to eat. Gluten free sourdough breads are also available. In moderation, bread can be enjoyed by many people, sometimes with the necessity to work around issues discussed above. Reducing the amount of bread consumed may reduce the effects people experience, wherever those effects are coming from. Pairing bread with healthy fats, proteins and additional fibre will help. Moderation is the key once again - the Goldilocks effect! If you would like to discuss your personal circumstances, get testing for any issues with eating bread, then please don't hesitate to book an appointment with me. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: Coeliac Disease Gluten and Glyphosate - everything you need to know Gluten Intolerance Glucose Goddess Is Bread Bad for You? Glyphosate Obesity rates Healthiest bread options The Ups and Downs of Folic Acid Fortification ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.

Homeopathy is described as a natural treatment modality, founded by Dr. Samuel Hahnemann in the late 1700's in Germany, more than 200 years ago, and is based on two principles: 'Like cures like' - where a small dose of something that would create symptoms of disease in a healthy person, can actually treat the disease with similar symptoms. For example, coffee is known to cause insomnia, but miniscule amounts of coffee can be used homeopathically to help insomnia. 'Law of Minimum Dose' - the notion where the lower the dose, the greater its effectiveness. What is homeopathy and how does it differ to conventional medicine? Conventional medical treatment is where we visit a doctor when we have an illness and modern medicines are provided to take the illness away, by opposing the illness. This is described as allopathic medicine ('allo' meaning opposite). Examples include antibiotics, and anti-depressants. Conversely, homeopathy aspires to the belief that symptoms are there for a reason, and if the reason still exists then the illness will return either in the same capacity or as a different issue, and that symptoms have merely been suppressed. Homeopathic remedies are carefully chosen to address the root cause of the client's individual circumstances. Our body is an integrated system that is maintained by an energy flow (Vital Force), and disease manifests when there is a blockage to this energy flow. Homeopathic remedies work by gently stimulating this energy flow, allowing the body's own healing properties to occur. Death occurs when there is no Vital Force. What is Homeopathy? Homeopathic remedies are sourced from nature and are repeatedly diluted to a point where there is minimal or no 'physical' properties of the starting material present. However, after 'succussing' (vigorously hitting the remedy bottle against the palm of our hand), the material is activated and capable of stimulating the body's own defence system to heal itself, with healing shown by symptoms abating. Doctrine of Signatures 'Nature' has provided us with clues about its usefulness through the 'Doctrine of Signatures'. Well before modern medicine, when we weren't easily able to understand the chemical properties of substances, people looked at the characteristics of vegetables, minerals, flowers etc and based medical decisions on that. For example: Turmeric and Berberis, both have yellowish, green properties that resemble the colour of bile. They have both been found to be useful for the treatment of jaundice and with issues related to bile formation. Crushed Hypericum perfoliatum yields a blood red juice and has been found to be useful for haemorrhages Euphrasia (eye bright) resembles the iris of our eye and has been found to be useful for diseases of the eye. Willow ( Salix species ) that grows in wet, damp conditions was found to be beneficial for rheumatic conditions worsened by damp conditions. Modern day Aspirin originated from the active ingredient in Salix (Salicylic acid). These substances are not only used homoeopathically, but also as herbal mixtures. Unlike homeopathy where the dose is extremely dilute, herbal doses can be very strong and may cause unwanted symptoms. Herbal remedies must sit between defined dose limits. This is once again a reminder that you should only be taking advice from a qualified naturopath. Homeopathic remedies are given in droplet form (preserved in brandy and water), or coated on sugar pillules, or used in creams. The remedies in pillule or liquid drop form are then potentised (made active) with serial dilutions and succussion, liberating the latent energy in the remedy. Remedies are then placed under the tongue, half an hour away from any food or water, to be absorbed into our bloodstream via the veins under our tongue. A lot of homeopathic creams are sold in chemist shops with users potentially unknowingly using homeopathic remedies for their injuries. Homeopathic remedies have no side effects and are not habit forming. Homeopathic pillules Where is Homeopathy used? Homeopathy is used extensively in India, China, Mexico, the U.S., Brazil, South Africa, the majority of European countries including but not limited to Germany, Belgium, Switzerland, and Great Britain. It is estimated that over 100 million people in India rely solely on homeopathic treatments for their healthcare needs. Homeopathy is used safely in Australia in a complimentary capacity, and not for conditions that could be serious, life-threatening, or develop into anything serious as per National Health and Medical Research Council (NHMRC) guidelines. Examples of Common Homeopathic Remedies Homeopathic Remedy Used for Arnica Bruises and contusions Allium cepa Allergies and the Common Cold Chamomilla Teething, colic, childhood irritability Mag phos Cramps Nux vomica Digestive issues, hangovers, over-consumption Ignatia Grief, anxiety Gelsemium The 'flu' Hypericum Injuries to nerves Rhus tox Sprains and strains Aconite Shock Table of common homeopathic remedies If you would like to discuss your personal circumstances and discuss how specific homeopathic remedies may help your individual needs, then please don't hesitate to make a booking with me. Sign Up for Further Educational Material If you would like to make sure you don't miss a Blog update from me, or would like to receive more information in the form of upcoming e-Books and Online courses, then please subscribe to my mailing list at the bottom of the Blog front page. References: Homeopathy: What You Need to Know Doctrine of Signatures Common homeopathic remedies ARTICLE/CONTENT DISCLAIMER The information provided in this blog/article/handout is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog/article/handout. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog/article/handout are for general information only and any reliance on the information provided in this blog/article/handout is done at your own risk. Any third-party materials or content of any third-party site referenced in this blog/article/handout do not necessarily reflect the author’s opinion, standards or policies and the author does not assume any liability for them whatsoever.