“Natural forces within us are the true healers of disease” – Hippocrates
Vaga Nutrition is here to support you, your health and well-being from a whole person approach.
Nutritional Medicine bridges the gap in health care and takes a bespoke approach to health, healing, prevention and wellness, helping restore the body’s natural ability to heal.
Adrenal Fatigue is a condition where the adrenal glands can no longer function appropriately. Often caused by excess stress, adrenal fatigue manifests in a number of ways. When you feel you can no longer cope with even the smallest amount of stress, good or bad, you may be suffering from adrenal fatigue.
The adrenal glands are 2 triangular shape organs, one on top of each kidney. They are endocrine glands and help to produce and regulate various hormones throughout the body.
Hormones produced and regulated by the adrenal glands include
Any disturbance to the hormones from the adrenal glands can lead to the following symptoms, and can have chronic effects on the body. It is important to be mindful of yourself and how you are feeling in order to control the sense of overwhelm that comes from excess, accumulated stress.
Signs and symptoms of adrenal fatigue include
Chronic stress can overwhelm the adrenal glands, and this accumulation of stress comes from various sources such as holding onto things, not speaking out, not asking for help, physical and emotional stress, work/family/money pressures, death or injury of a loved one, and not being aware of oneself. Other things like bacterial and viral infections can lead to accumulation of stress on the body, especially infections like pneumonia and gastrointestinal parasites.
There are many ways that you can gain control of your health and help to prevent adrenal fatigue using diet and lifestyle techniques, and vitamin and mineral therapies to restore and balance insufficiencies that result from stress and adrenal fatigue.
Polycystic Ovarian Syndrome (PCOS) affects millions of women around the world. It is considered an endocrine and metabolic disorder.
Women with PCOS have a tendency to have a greater production of androgens, and results from blood tests may show elevated levels of luetinizing hormone (LH) due in part to reduced levels of follicle stimulating hormone (FSH).
While PCOS is found to originate primarily in the ovaries, other factors can increase the risk of development. These include obesity, thyroid disorders, and blood sugar abnormalities. It may also have a genetic component.
An indicator of a primary ovarian problem is where only one ovary is polycystic, while hormone imbalances from other endocrine organs usually affects both ovaries.
Typical signs and symptoms of PCOS include
Ovarian estrogen (estradiol) levels are decreased while the androgens are increased. Androgens prevent ovulation and normal follicle development, which can lead to small cystic follicles rather than mature ones.
Greater body weight and obesity causes an increase in androgens, which enhances estrone production. With this comes a higher androgen conversion in fatty tissue which may affect PCOS. High estrone production causes increased LH production and lowered FSH production. LH triggers ovarian androgen production.
Hypothalamic secretion of gonadotropin releasing hormone (GnRH) to inappropriate levels increases the pituitary production of LH and androgens. High androgens lead to high LH.
Lowered FSH reduces the capacity of follicular cells to convert androgens to estrogen, which causes imbalance.
Sex hormone binding globulin (SHBG) is the protein that carries estrogen and testosterone, while increasing androgen levels and obesity. This causes unbound testosterone to be found in serum circulation.
There is a greater risk of insulin resistance (IR) with obesity and PCOS due to the reduced sensitivity of insulin receptors to insulin. This means that insulin doesn’t have the ability to transport glucose to the cells which increases blood glucose levels.
Reducing weight by as little as 5% can alter the severity of PCOS and help regulate the menstrual cycle and blood glucose levels. Increasing protein rich, lower glycemic index (GI) foods and monounsaturated fats also helps to improve weight and regulate hormones.
Vitamin D can be helpful where there is insulin resistance. Along with calcium, vitamin D helps improve androgens and blood pressure.
Zinc and selenium may also help in improving symptoms of PCOS.
While PCOS is primarily an ovarian issue, as mentioned, other factors may increase the risks of development. If you experience PCOS, having a full thyroid hormone profile test is important to determine whether there is any thyroid involvement.
http://ajcn.nutrition.org/content/85/3/688.full
We all have those irresistible cravings for chocolate now and again. There is no denying that a good chocolate-eating session can make us feel really good, but what does it really mean?
Chocolate is a remarkable food with amazing properties. The problem with it arises when we munch tirelessly on blocks or bars of milk chocolate, loaded with caramel or some other sweet and gooey goodness. This kind of chocolate is usually VERY high in sugar and trans-fats, and artificial colors, flavors and preservatives. It really messes with our blood sugar (glucose), and can create an environment in the body where we cannot stop having these sweet treats (sugar addiction).
Now, for something positive about chocolate.
Dark chocolate…
A small helping of dark or very dark chocolate once in a while is ok. Consider when you usually crave chocolate. Most likely around times of stress or, for women, PMS. Chocolate stimulates the ‘reward’ parts of the brain, leaving us feeling good, satisfied, and congratulated ‘for a job well done’. It can also be a form of reward when we suffer low self-esteem (this is for another post).
Chocolate from cacao beans, is rich in nutrients and ‘feel-good’ components.
While I don’t suggest we all go out and buy masses of chocolate, a small piece of organic, dark chocolate or raw cacao nibs can certainly be beneficial in improving mood, cognition and well-being.
It is important to recognize your triggers for chocolate cravings and, for women especially, be aware of your menstrual cycle. Any changes to blood glucose regulation that see you reaching for excessive and unconscious amounts of sweets may be a sign of other health problems.
We all encounter stress in our lives. It comes from all areas of our life, including work, family and finances.
So what exactly is stress? There are various forms of stress, all of which have either positive or negative effects on the mind and body.
Types of Stress
Chronic stress, from either good or bad stressors, can lead to a myriad of psychological and physiological health conditions, in turn leading to a vicious cycle of our inability to cope with small things that come our way in daily life that we would otherwise be able to handle. Chronic stress also comes from things we ingest and put onto our bodies such as high caffeine and alcohol intake, body lotions high in un-natural ingredients and environmental factors including exposure to molds, allergens, pollutants, fluoride, mercury and heavy metals, and household cleaning products.
The seemingly constant barrage of attacks from stress can lead to anxiety and panic disorders, as well as depression. We become so overwhelmed that we cannot function normally, putting the body into overdrive on every level. This affects a number of organs including the adrenal glands, kidneys, heart, brain, lungs, blood, liver, bowel, muscles and skin.
Essentially, the body becomes so overwhelmed that hormones which help us to function and regulate ourselves under normal circumstances are sent into hyperactivity or hypoactivity. This then results in several changes. These changes include hormone dysregulation, increased muscle pain, insomnia, diarrhea and constipation, increased or decreased appetite, feling ‘tired but wired’, fatigue, nausea, vomiting, addictive and destructive behaviors, social withdrawal and altered nutrient status. It is at this point we are considered to have anxiety and/or panic disorder or depression. Or a combination of these.
There is no denying that all these hormones our bodies need to help us function normally are in fact so out of balance we feel there is something seriously wrong and we seek help. We have come too far to ever find a way out and act accordingly.
It is important to recognize the signs and symptoms of anxiety and depressive disorders in order to get the help needed to heal the body and return to balance in both internal and external lives. The signs and symptoms of anxiety, panic and depression are often intertwined and difficult to set apart as just one or the other.
Signs and Symptoms
From a nutritional perspective, stress can lead to severe and chronic nutrient depletions due to the increased work the body has to carry out in order to maintain homeostasis. The following nutrients are essential for normal cell and bodily functions, and especially important in restoring health and well-being. Along with relaxation techniques and body-awareness, they can help bring us back into balance. It is also important to remember that this takes time, and there is no ‘quick-fix’. Eliminating and reducing the things that cause stress and our methods for dealing with them are equally as important as restoring nutrients.
Nutrients
All of these nutrients, along with important diet and lifestyle changes can help in the recovery from chronic stress, and alleviate anxiety and depression.
It is essential to speak to your holistic health care provider, who can work with you in restoring balance and reduce the effects of chronic stress.
Techniques
The following techniques have proven to be effective in reducing the symptoms of panic, anxiety and depression when used consciously and repeatedly. They are lifestyle techniques we can use to eliminate and l’let go’ of the small and big things that contribute to feelings of overwhelm and pain.
With the help and guidance from a holistic practitioner, and other resources for counseling and support, it is possible to restore balance, health and vitality, and lead a fulfilling and happy life.
Resources
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World Autism Awareness Day, celebrated on April 2nd.
Let me highlight some of the known reasons behind Autism (ASD). There is not one particular thing that causes Autism, making it a multi-factorial condition that requires a multi-factorial and holistic approach.
Autism affects boys more than it does girls.
What is the picture of Autism?
There are many neurodevelopmental disorders in a person with autism.
Key identifiers include:
Factors influencing the predisposition to Autism
These again, are varied, however, it appears to be a culmination of factors that expose children to autism.
Let’s start with genetic defects. Our genes are influenced by internal and external environments. These gene defects affect the mitochondria of cells by interrupting the energy used by neurons. Many gene faults have been linked to autsim. Pten, SHANK2, SYNGAP1, DLGAP2 and X chromosome are just a few of these genes. There are likely to be issues in the methylation processes of the liver that lead to autism.
Nutrient deficiencies including vitamins B6, B12, niacin, C, E and D. Zinc, magnesium, selenium, folate, chromium, glutathione and essential fatty acids may also be deficient.
There may be an overload of copper in the body, which interacts with zinc, altering the zinc/copper ratio. Zinc is required to push copper away and keep levels in check.
Essential fatty acids, especially EPA and DHA, are important in maintaining the integrity of cell walls. If cell walls are deficient in EFA’s, there is more susceptibility to assault from toxins, leaving the cells vulnerable to defects. Toxins include viruses and bacteria, heavy metals (lead, mercury, arsenic, cadmium etc.), and this increased risk is often seen in-utero and shortly after birth. These can create an environment within the body that leads to gastrointestinal, immune, endocrine and central nervous system disruption.
Altered gut flora leads to dysbiosis and leaky gut. Dysbiosis occurs when the bad bacteria within the gut over-run the good bacteria. This then causes the wall of the gut to become damaged (leaky gut), creating an environment where nutrients and pathogens leave the gut and enter into the bloodstream. When this occurs, there may be food intolerance and sensitivity, or allergy-type symptoms. Receptor sites within the gastrointestinal tract and brain are affected by bacterial dysbiosis resulting in both gut and neurological symptoms (as mentioned above).
Diet and lifestyle factors that can affect genes include nutritionally deplete foods such as highly processed and refined foods, artificial colors, flavors and preservatives. Even whole foods that are farmed in mono-cultures and heavily sprayed with toxic chemicals have proven to affect genes. The modern farming techniques see a decline in decomposition of organic matter by bacteria, reduce the nutrient content of food and create an internal environment in the body that is not designed for and cannot process effectively. This can lead to an accumulation of heavy metals and dysfunction of liver detoxification pathways, as well as interrupt hormones.
To put it simply, neurotransmitters NEED amino acids, minerals and vitamins for appropriate and adequate synthesis. An imbalance of these 3 things leads to interruptions and problems in brain chemistry, particularly serotonin, noradrenaline and GABA (calming). Low GABA causes an increase in noradrenaline (stimulating) and this requires balance with zinc and vitamin B6. Noradrenaline is copper dependent and requires a fairly high amount of copper for synthesis (remember that a copper imbalance is often found in autism). Serotonin needs vitamin B6 for synthesis and production.
While I won’t get into serotonin, GABA and noradrenaline here, these neurotransmitters are especially important in healthy gut, brain and hormone function.
In conclusion, the importance of a healthy body and mind is paramount, particularly in pre-conception and post-natal care. Any of the nutrients that are deficient in this life-stage, affect the health and genetic predisposition of our children, and their risk of autism.
I have seen a number of children who display autistic traits later in life and this is primarily due to the heavy intake of processed and refined foods. A few dietary changes may be the key to improving mood and behavior in older children considered to be on the autism spectrum.
Getting to the cause of any underlying health and genetic conditions is especially important in the diagnostic process for autism, and these issues can be addressed nutritionally, both through supplementation and foods, and lifestyle changes to improve regulation and production of neurotransmitters associated with autism.
Families with children who have autism need support on an emotional and nutritional level. It takes a whole lot of work to care for autistic children, and a whole family approach is important. While the children experience severe and debilitating effects, so too does the rest of the family with increased stress and their own health concerns as a result. Please be careful how you ‘label’ a family with a child running through the mall shouting or uncontrollably touching everything in sight. They cannot help it. Shopping malls and ‘busy’ places are highly stimulating to an autistic child, and really upsets their already ‘upset’ delicate balance. Autism is VERY common, and without knowing why that child is acting the way s/he is, we are not to judge them or the family.
What is Candida?
Candida is an opportunistic fungal pathogen (yeast). There are numerous forms of candida, and this post will be referring to CANDIDA ALBICANS.
It lives in the human body in small amounts and aids in digestion, however, several factors can lead to overgrowth, also known as Candidiasis. With this overgrowth, intestinal permeability is compromised, and the fungus leaches out into the blood, causing a systemic candida infection.
Often occurring in people with compromised immune function, antibiotic use, highly processed foods, refined and added sugars and reduced gastric acid secretion, candida can wreak havoc on the body.
Candida produces pyruvate and acetate within the gut. It also increase cytokine IL-17, in turn resulting in high inflammation of the gut.
Symptoms of candida overgrowth include
Reducing candida can take some time, however, it responds well to alkalizing of the gastrointestinal tract and body, oxygen and nutrient levels and increased bile secretions. The goal of treatment is to modulate bacteria within the colon and improve and heal the gastrointestinal wall.
What can help reduce candida overgrowth?
It is important that while following a candida reduction, to use Vitamin C, fish oil and Epsom salt baths daily. This will assist in detoxification and reducing side effects of the ‘die-off’ that occurs with candida.
Throughout the world, grains are a staple crop. This is due in part to their ease of growing and harvesting. However, grains of various kinds have been grown for centuries in places including Ethiopia, Turkey, North and South America and Asia.
The varying forms of grains each have their own unique health benefits, however, an over-consumption has led to an increase in various health conditions from gastrointestinal disorders to mood and behavioral conditions. This is also attributed to the genetic modification of the grain crops either through hybridization or the abundant use of toxins (herbicides, pesticides and fungicides).
If you are considering going ‘grain-free’, it is also important to remember to exclude meat and dairy products fed a modern diet of grains, and choose grass-fed, pastured animals and animal products.
What are grains?
Grains include foods such as:
Foods considered ‘pseudo’ grains are
Wheat is one of the largest grain crops in the world, with a number of species. These different species are used to make grain products including pasta, semolina and farro. Typical wheat species include
Farro is made from either einkorn, emmer or spelt (or a combination). Bulghur and pasta is made from durum wheat.
Common wheat is primarily used in the manufacture of bread and bakery-based products.
Gluten-free grains can be difficult to decipher from all other grains that contain gluten. Some great ‘gluten-free’ grain choices are buckwheat, corn, millet, quinoa, rice, sorghum, teff, wild rice and amaranth.
Grains that contain gluten by nature include barley, oats, rye, wheat (all species), kamut, spelt, triticale. Triticale is a genetically modified grain consisting of rye and wheat.
Today, many people eat a diet that is grain free, which is excellent, and they also tend to sacrifice foods commonly associated with grains, like legumes and nuts.
Legumes and nuts, much like whole grains are important in health and wellness but are mistaken in their association with grains. When eliminating grains from the diet, legumes and nuts are an excellent replacement.
Legumes include
The types of beans available is enormous and include black, pinto, green, adzuki, edamame, soy, lima, fava (broad), canneillini, borlotti, kidney, anasazi, butter, chickpeas, calico, mung and navy.
Peas include snow, sugar, snap, green, split and black-eyed.
Nuts are an excellent replacement for grains and include walnuts, almonds, cashews, hazelnuts, pine nuts, Brazil, pecans and macadamias.
It is good to know that peanuts are legumes.
What’s the difference between nuts and legumes?
Nuts typically have one ‘seed’ within a shell or pod, while legumes consist of multiple seeds within their pod or shell (that’s why peanuts are a legume as they often contain 2 seeds in one shell).
Today’s modern, fast-paced life has seen an increase in the incidence of food allergy and intolerance and metabolic diseases, which can be attributed to highly-processed foods with excess amounts of highly refined grains and sugars.
If you are considering reducing or eliminating grains, also consider what you can use to replace them with, assuming you have no underlying health concerns.
While many people struggle with digestion of grains, sprouted grains and legumes can be beneficial as they are already partially digested and the nutrients contained within them are more bio-available. Always speak with your natural health care provider before undertaking any diet and lifestyle changes.
Constipation is considered a functional gastrointestinal disorder. However, when it comes to chronic and acute cases of constipation, there is a difference.
Also known as Irritable Bowel Syndrome – Constipation (IBS-C), chronic constipation can be life-changing for individuals by reducing quality of life, energy and health.
There are a number of causes for IBS-C and these include
There are a number of signs and symptoms of constipation such as bloating, pain and cramping, reflux, dry/hard/lumpy stools, incomplete evacuation, bad breath (halitosis), fatigue, reduced appetite, flatulence, acne/poor skin, and reduced frequency of bowel motions.
Constipation may also increase the risk of developing other health conditions like anal fissures, hemorrhoids, prolapsed rectum, stool impaction, and colon cancer. While these illnesses may result from constipation, they may also add to the causes.
When it comes to holistic approaches for the treatment and relief of constipation, several factors need to be addressed in order to find the cause. The first thing to consider is dietary changes.
The inclusion of fresh fruit and vegetables, legumes, grains, seeds, bone broths, water, dried fruit and fresh herb and spices can help. These foods also help to reduce inflammation, which often occurs with constipation.
Below you will find a list of foods to aid in improving bowel habits and restore function and health of the bowel. Not all of these foods are suitable for everyone, and a consultation with your nutritionist will help to determine the best foods, supplements and lifestyle techniques for your unique needs.
Nutritional supplementation can help restore and balance neurotransmitter function within the bowel, thus improving bowel habits and overall health and well-being.
Lifestyle techniques such as meditation, yoga, and exercise can help improve bowel function and reduce pain, stress and anxiety often associated with constipation.
Foods to improve bowel function
| Oats | Oat bran | Flax seeds | Chia seeds | Oranges |
| Pears | Apples | Lettuce | Spinach | Carrots |
| Broccoli | Cauliflower | Navy beans | Lima beans | Chick peas |
| Lentils | Barley | Cranberries | Shiitake mushrooms | Cabbage |
| Celery | Avocado | Buckwheat | Sweet potato | Blueberries |
| Psyllium and Chia | Onions | Pineapple | Kiwi fruit | Turmeric |
| Asparagus | Broccoli | Chili | Capsicums | Snow peas |
| Coriander | Basil | Cucumber | Pumpkin | Radish |
| Coconut | Lemon | Brown rice | Millet | Quinoa |
| Spelt | Wheat grass | Barley grass | All sprouts | Almonds |
| Pumpkin seeds | Sunflower seeds | Sesame seeds | Prunes, dates, sultanas | Fresh/dried figs |
If you still experience constipation after making dietary and lifestyle changes, it is important you speak with your health care practitioner for further investigation. Nutritional supplementation is a gentle way to restore balance to the gut and aid in the healing process of any underlying conditions that may be contributing to constipation.
The Bristol Stool Chart is a good reference to assess the type of bowel movements you have.
calmhealthworks.com_bristol_stool_chart
Today’s modern lifestyle separates us from the benefits of contact with the Earths surface. This disconnect and unconscious way of living can contribute to a range of adverse health conditions.
With this, there has been a significant increase in disease and illness attributed to environmental factors including insomnia, anxiety and mood disorders, chronic and inflammatory dis-ease.
Studies have shown that grounding, or Earthing, causes the body to become equalized to the electrical current of the Earth via electron transfer.
As the Earth is a conductor of electrical current, so too is the human body.
Consider this:
When an electrical cable is grounded to an earth, there is little to no interference. This rings true for humans. We are essentially walking and talking bio-electrical energetic forces of nature designed to interact with the Earth.
When we re-connect with nature, health and well-being improvements can be made.
Grounding can have immense effects on the human body including:
• Reduced stress, anxiety and depression
• Better sleep
• Cortisol secretion regulation
• Reduced pain and inflammation
• Improved immune function
• Improved respiration, blood flow and circulation
• Improved metabolic rate and metabolic disorders
• Neutralization of free radicals
5 Steps to Grounding
1. Remove shoes and socks
2. Go outside and sit in the grass
3. Place your feet flat on the ground and sit, quietly, with your eyes closed
4. Breathe slowly and purposefully
5. Do this for 5-10 minutes a day
It is a good idea to try and do this every day. Slowly increase the length of time to 30-40 minutes a day.
Where possible, go to the beach and walk in the shallows of the water or just sit in the sand at the waters edge. Go for walks in the wilderness or a nature reserve where you can walk amongst the trees and plants, touching the leaves and listening to the quiet sounds of nature.
Reference:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/
Photo: Vaga Nutrition
Serotonin is an important neurotransmitter of the central nervous system (CNS) with several roles in human health. In this post I will be giving some insight into serotonin’s role within the gastrointestinal tract (GIT) and it’s effects on diseases and dysfunction of the GIT. The main role of serotonin in the GIT is to act as a regulator of the physiology of the gut.
Serotonin (5-HT) is primarily produced in GIT by enterochromaffin (EC) cells, with a link to diseases and disorders including:
Serotonin (5-HT) affects gut motility and and modulates the immune system, as 5-HT receptors are found on immune cells which can synthesize serotonin from tryptophan. The close proximity of EC cells to immune, neural and vascular cells within the GIT influence immune responses and endocrine system function.
In order for serotonin synthesis to occur by the EC cells, tryptophan (an amino acid) needs to be converted to 5-hydroxy-L-tryptophan (5-HTP) and catalyzed by tryptophan hydroxylase (TpH). The EC cells convert 5-HTP to 5-HT.
EC cells release serotonin (5-HT) via stimulation of the vagal nerve. This stimulation occurs with the ingestion of food, amino acids, various solutions in the GIT, or the presence of acid in the GIT. Short Chain Fatty Acids (SCFA’s) produced by bacteria in the gut, also help to stimulate the release of serotonin. Serotonin then moves into the lumen of the GIT which affects the enteric nervous system (ENS) cells.
Signalling alterations in 5-HT are associated with celiac disease, colorectal cancer and diverticular diseases.
In Crohn’s Disease, there is an increase in EC cells, serotonin and tryptophan.
Ulcerative Colitis sees reduced EC cells, tryptophan and serotonin.
Irritable Bowel Syndrome (IBS) has a higher amount of EC cells with decreased serotonin, while IBS-C has increased serotonin.
In terms of gastrointestinal health, serotonin plays a huge role, and balancing this, along with several other factors, is crucial in the healing and repair of the gut so as to bring about balance, encourage and support gastrointestinal health, reduce symptoms of disease and dysfunction, and promote general overall health and well-being.
Reference: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3365677/
Photo: Vaga Nutrition
