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What are your children eating at school?

March 9, 2015

In February this year (2015), I was interviewed by Channel 9 News, Melbourne, Australia for expert tips on what foods to put into a child’s lunch box for school.

You can catch the clip below!

https://www.youtube.com/watch?v=Tr4Kunclp3o

As a mother of two children myself, their health is so important to me. I see many children with health and behavioral issues that are changed significantly with changes in their food intake. While the dietary aspect is one small part for the families, it makes a difference. What we eat has the power to change our health ‘destiny’.

Children grow and learn at exponential rates, and the amount of ‘work’ their bodies and brains do while at school is absolutely extraordinary. Following classroom rules, school rules, playing, learning, reading, mathematics, making friends, getting messy and dirty, physical education, and if needed, additional support from reading recovery groups, writing groups and the like, takes a lot out of them. And, then there is homework like reading, spelling, creative projects and after-school activities!

If they don’t get a good balance of the nutrients they need for growth and development, how can we expect them to be able to keep up with all the other stuff?

Kids get TIRED, and cranky. We expect a lot out of them. And schools expect a lot out of them too. So let’s start nourishing them with things that will help them be their very best.

I am often asked what my kids take to school for lunch and snacks. It’s pretty basic stuff really, and consists of 3 main things.

Water. Every day they take a drink bottle filled to the brim with water.
Snacks. These include vegetable sticks, dips, fruit, full-fat yogurt with seeds and berries, a home-made bliss ball or other ‘treat’ (nut free to abide by school rules).
Lunch. This is, 99.9% of the time, left-over meat/protein and salad. I dress their salad with either olive, flax or chia oil, and some apple cider vinegar or lemon or balsamic vinegar.

While many children have issues with food intolerances and allergies, there is a reason why they do, and it’s important to find out the cause. These intolerances can cause children to act out, lose focus, struggle in school, become ‘disruptive’ in the classroom, have skin and gut issues, are ‘fussy’ eaters and become quite depressed and self-critical. They may not be getting sound sleep either, which just fuels the fire and they end up in this vicious cycle. They are considered ADHD, ODD, and autistic, among a myriad of other labels.

If your child or children are struggling, fussy, or acting out, or have been given one of the labels mentioned above, let me know. Make an appointment and we will find out the cause, correct any imbalances and give you easy guidelines to follow to help your child, you, and the rest of the family.

You can contact me on:

amanda@vaganutrition.com

Family health and well-being is a big deal, and we MUST be the advocate for our children.

Amanda xx

Calcium, the Benefits and Sources

March 7, 2015

Calcium. An essential nutrient in human health.

WHAT EXACTLY IS CALCIUM?

Calcium is a soft, alkaline earth metal. It is one of the most abundant metals in the human body.

While there are a number of excellent sources of calcium, the main one that comes to mind is DAIRY food. Here, I will list all the other AMAZING foods that are rich in this wonderful nutrient and it’s benefits.

WHAT ARE THE BENEFITS OF CALCIUM?

Bone and tooth health and development
Protects the heart muscle
Maintenance of electrolytes and pH
Maintenance of blood pressure
Reduces PMS
Muscle health, growth and development
Supports nerve transmission
Reduce the risk of osteoperosis, osteopenia, and diabetes(maintains serum glucose levels)
Fetal growth and development
Hormone secretion
Vascular contraction and vasodilation
Intracellular signalling
Kidney health/renal function

An excess of calcium in the body can lead to kidney stones, constipation, prostate cancer, accumulation in blood vessels and reduce the absorption of zinc and iron.

Calcium does not work alone. It requires others nutrients for absorption and metabolism including phosphorus, vitamin D and protein. If calcium levels in the body reduce, even slightly, it is drawn from other sources to assist in maintaining blood levels and prevent hypocalcemia (this happens within minutes of a decrease in serum calcium).

Absorption of calcium occurs in the gastrointestinal tract (GIT), not in the stomach, and requires a pH of 6.5-7.5.

‘At risk’ groups for calcium deficiency are mainly women, however, adolescents, the elderly and men are also at risk. For women, post-menopause, physical hyperactivity, and those with eating disorders are at greater risk.

Deficiency may be caused by dietary habits, medications, gastrointestinal disorders, chronic disease, and genetic defects. A deficiency in calcium can lead to Rickett’s, blood clotting issues and osteoporosis, heart contraction problems, renal dysfunction, mood issues and hormone disorders.

The parathyroid glands house most of the body’s calcium receptors.

Consuming protein-rich foods with calcium help to reduce the risk of deficiency, and support bone and muscle growth and maintenance.

Calcium intake should come mainly from whole foods, rather than a single calcium supplement, as synergistic nutrients are found in whole food. While supplementing may be required for a number of reasons, it should contain a whole matrix of nutrients that work together with calcium for the best results.

CALCIUM CONTAINING FOODS

Figs	Chives	Radish	Celery
Almonds	Walnuts	Cashews	Sesame seeds
Pumpkin seeds	Sunflower seeds	Seaweed & sea vegetables	Fish (with bones)
Leek	Amaranth leaves	Collard greens	Kale
Spinach	Mustard leaves	Arugula (rocket)	Turnip leaves
Dandelion	Beet leaves	Chicory	Watercress
Purslane	Swiss chard	Cos lettuce	Red leaf lettuce
Romaine	Garlic	Mushrooms	Taro
Parsley	Black-eyed beans	Edamame	Peas
Pinto beans	Black beans	Fava beans	Lima beans
Lentils	Chickpeas	Broccoli	Borage
Brussel’s sprouts	Cabbage	Cilantro (coriander)	Potatoes
Sweet potato	Green beans	Onions (+green tips)	Shallots
Rutabaga	Butternut pumpkin	Winter squash	Chili
Peppers (capsicum)	Artichoke	Parsnip	Carrots
Tomatoes	Cauliflower	Turnip	Alfalfa sprouts
Mung bean sprouts	Tahini	Lotus root	Kohlrabi
Asparagus	Zucchini	Chayote (choko)	Beets
Cassava	Yam	Bamboo shoots	Water chestnuts
Tofu	Tempeh	Parmesan	Ricotta
Mozzarella	Oranges	Tangerines	Red grapefruit
Papaya	Blackberries	Strawberries	Lime
Lemon	Kumquat	Peanuts	Pecans
Brazil nuts	Raspberries	Cherries	Coconut
Grapes	Cucumber	Celery	Hazelnuts
Macadamia nuts	Persimmon	Cinnamon	Artichoke
Eggs	Buckwheat	Quinoa	Blackstrap molasses
Maple syrup	Oats	Flaxseed	Oysters
Caraway	Black pepper	Mustard seeds	Poppy seeds

As you can see, there are PLENTY of other sources of calcium besides MILK, which is a commonly referred to ‘food’ to increase your calcium intake. A great way to ensure you get enough calcium is to choose a combination of fresh foods daily. Assuming all absorption channels in the body are in good ‘working’ order, supplementation may not be required.

Some figures for calcium requirements are outlined below.

Australian Requirements =

Infants

Age	AI
0-6 months	210 mg/day
7-12 months	270 mg/day

Children

Age	EAR	RDI
All
1-3 yr	360 mg/day	500 mg/day
4-8 yr	520 mg/day	700 mg/day
Boys
9-11 yr	800 mg/day	1,000 mg/day
12-13 yr	1,050 mg/day	1,300 mg/day
14-18 yr	1,050 mg/day	1,300 mg/day
Girls
9-11 yr	800 mg/day	1,000 mg/day
12-13 yr	1,050 mg/day	1,300 mg/day
14-18 yr	1,050 mg/day	1,300 mg/day

Adults

Age	EAR	RDI
Men
19-30 yr	840 mg/day	1,000 mg/day
31-50 yr	840 mg/day	1,000 mg/day
51-70 yr	840 mg/day	1,000 mg/day
>70 yr	1,100 mg/day	1,300 mg/day
Women
19-30 yr	840 mg/day	1,000 mg/day
31-50 yr	840 mg/day	1,000 mg/day
51-70 yr	1,100 mg/day	1,300 mg/day
>70 yr	1,100 mg/day	1,300 mg/day

https://www.nrv.gov.au/nutrients/calcium

*EAR: estimated average requirement, RDI: recommended dietary intake, AI: adequate intake

United States Requirements =

Table 1: Recommended Dietary Allowances (RDAs) for Calcium [1]
Age	Male	Female	Pregnant	Lactating
0–6 months*	200 mg	200 mg
7–12 months*	260 mg	260 mg
1–3 years	700 mg	700 mg
4–8 years	1,000 mg	1,000 mg
9–13 years	1,300 mg	1,300 mg
14–18 years	1,300 mg	1,300 mg	1,300 mg	1,300 mg
19–50 years	1,000 mg	1,000 mg	1,000 mg	1,000 mg
51–70 years	1,000 mg	1,200 mg
71+ years	1,200 mg	1,200 mg

http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

*RDA: recommended dietary allowance

©Vaga Nutrition 2015

Signs of Adrenal Dysfunction

June 19, 2014

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

Aldosterone: this helps to regulate sodium, potassium and water in the body and helps to maintain blood volume and pressure
Cortisol: controls the body’s use of fats, carbohydrates and proteins as well as increase blood glucose levels
Corticosterone: with cortisol, helps suppress inflammatory responses and affects the immune system
Sex hormones: androgens, progesterones and estrogens help with sexual maturation, fertility and libido
Epinephrine (adrenaline): helps the body respond to stressful situations by increasing heart rate and facilitating blood flow to muscles and the brain, while helping to relax smooth muscles. It is also aids in the conversion of glycogen to glucose in the liver, increases metabolic rate and reduces blood flow to the bladder and intestines
Norepinephrine (noradrenaline): this helps increase blood pressure in response to acute stress, constricts blood vessels, reduces heart rate, and increases depth and rate of breathing. It helps to relax smooth muscles of the intestinal wall

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

Inability to cope
Insomnia, excess sleep
Bowel changes and digestive system disturbances (diarrhea, constipation, bloating)
Increased heart rate/palpitations
Irritability/moodiness
Chronic and recurrent infections
Reduced ability to heal from infections
Poor digestion
Cravings for salty and sweet foods
Increased use of caffeine and other stimulating food and drinks
Emotional instability (crying, withdrawn)
Fatigue
Pain
Muscle twitches
Increased urination
Edgy, ‘bouncing’
Nervous tension
Sweating
Dizziness
Easily startled
Headaches
High blood pressure
Anxiety and panic disorders
Dehydration and electrolyte imbalances
Nutrient deficiencies
Reduced libido
Morbid thoughts

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.

The Effects of Stress

April 8, 2014

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

Eustress: This is often considered ‘good’. It is usually only for a very short period of time and can push us to face challenges and improve our performance in certain areas of work or social activity
Distress: Usually ‘bad’ stress. This type of stress can be caused by our feelings of being out-of-control
Acute Stress: The most common form of stress we encounter. The body and mind experiences an immediate reaction to any kind of threat, challenge or scare. We are often fully aware of what is happening and can manage it quite well
Chronic Stress: This is also considered a bad stress. Our ability to cope reduces and we are more prone to colds and infections, psychological and mental disorders and illness, sadness, and often feel there is ‘no end’ in sight

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

Increased heart rate/palpitations
Chest pain
Shortness of breath
Sweating, hot and cold flashes
Obsessive thoughts (sometimes morbid) and behaviors (OCD)
Irritability/mood swings/on edge
Substance abuse (including caffeine, illicit drugs, alcohol, cigarettes)
Skin conditions including eczema, psoriasis, hives and acne
Dizziness/blackouts
Hypertension
Difficulty concentrating
Altered menstrual cycle/low libido
Increased or decreased appetite
Weight gain or loss
Muscle wasting
Hair falling out
Increased urination
Constipation and/or diarrhea
Muscle aches and pains
Fatigue/lethargy
Insomina
Easily tired from little exertion
Restless
Frequent colds and infections
Avoidance behaviors including withdrawal from family and social activity and excess sleeping
Easily startled
Irrational fears
Systemic inflammation
Poor nutritional status
Thyroid gland disorders and general hormone dysunction

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

Magnesium. It is required by all cells throughout the entire body. It is relaxing and calming, and helps restore electrolytes lost, reduces inflammation and pain, helps restore focus and sleep, and regulate hormones
Amino Acids. The building blocks of protein. Without protein, the body cannot function appropriately, Again, it is needed for every cell in the body that helps to build us, including muscles, lungs, heart and digestive system
Vitamin C. This is one of the most powerful antioxidants known. It helps to restore the adrenal glands and replenish the losses of this water-soluble vitamin that occurs through increased urination and bowel motions. It helps restore and regulate colonic motility in times of constipation, and is required by cells for energy and metabolism. It helps us stay focused and can reduce the length and frequency of colds and infections. It is important in skin health and renewal and assists in the healing of mucus membranes including that of the mouth, digestive tract and bowel.
Essential Fatty Acids. Important to help reduce inflammation throughout the body and regulate hormones. They are also required for the brain and gut in restoring neurotransmitter function for clear thinking, improved bowel habits and nutrient absorption. Equally as important for the skin as vitamin C in maintaining elastin and collagen synthesis
B Vitamins. All B vitamins are essentially depleted in chronic stress disorders. They are required for appropriate liver functioning, blood flow to the brain and other organs, help restore hormone regulation, provide energy to cells so we have more energy to function normally and cope with stress. They act synergistically with other nutrients in the body to help maintain and regulate bowel habits and can effectively reduce symptoms and signs of anxiety and depression
Zinc. Zinc is essential for all bodily functions and a deficiency can exacerbate signs and symptoms of anxiety and depression. It has an important role in acting as a precursor to neurons and neurotransmitters
Selenium. An important antioxidant to help the body remove toxins and heavy metals. It is essential in appropriate functioning of the thyroid gland, which helps to regulate hormone secretions and reduce oxidative damage caused by the inflammatory state that stress induces throughout the body. Those with anxiety and depression often experience improvements in mood and symptoms following supplementation with selenium
Iron. A deficiency in iron is often seen in people who experience chronic stress, and often times diagnosed as anemic. Iron is required for adequate and appropriate development and generation of new red blood cells and their ability to carry oxygen to tissues such as the heart, muscles and brain. Iron also improves symptoms of anxiety, due to its role in hemoglobin synthesis and transport of red blood cells throughout the body

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.

Meditation
Counseling
Prayer
Art therapy
Music therapy
Exercise (any kind)
Sleep hygiene
Diet changes
Connecting with others (talking, cuddling, kissing)
Belly breathing
Mindfulness

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

Australia (24/7)

000 – Call this number in emergency situations and you feel you or a loved one requires immediate and urgent medical assistance
1300 22 46 36 beyondblue.org.au
13 11 14 lifeline.org.au
mindhealthconnect.org.au
1800 55 1800 kidshelp.com.au
1300 78 99 78 mensline.org.au

USA (24/7)

911 – Call this number in emergency situations and you feel you or a loved one requires immediate and urgent medical assistance
1800 273 TALK (8255) suicidepreventionlifeline.org
1888 205 2775 mentalhealthcenter.org
1800 SUICIDE (7842433)
1800 273 8255 (Press 1) Veterans Crisis Line
1877 YOUTH LINE (96884 5463)
1866 488 7386 The Trevor Project
1877 VET 2 VET (838 2838)
1800 PPD MOMS (773 6667)
1877 727 4747 (CA) didihirsch.org
212 673 3000 (NY) samaritansnyc.org

Candida

April 1, 2014

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

Eczema, dry, itchy, red and flaky skin
Reduced appetite
Headaches and migraines
Insomnia
Fatigue and brain fog
Poor focus and concentration
Low energy
Mood and behavioural disorders (anxiety, depression, ADHD)
White coating on the back of the tongue (can be scraped off)
Food intolerance
Sugar cravings
Constipation and diarrhea
Abdominal distention, cramping, bloating, flatulence
Recurrent and/or chronic ear infections
Dandruff
Reduced libido
Sinusitis
Joint and muscle aches and pain
Lowered blood sugar, diabetes

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?

Digestive enzymes. Especially those that contain cellulose, hemicellulase, bromelain, papain, peptidase, amylase, lipase and protease. These help to break down the biofilm (protective covering) of candida so it can be eliminated
Olive leaf extract and coconut oil (caprylic acid)
Apple Cider Vinegar (unfiltered) taken before meals
Foods = thyme, oregano, garlic, paprika, rosemary, cinnamon, black pepper, cloves, ginger, flax seeds, celery cucumber, spinach, zucchini, avocado, asparagus, broccoli, artichoke, basil and sunflower seeds

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.

Chronic Constipation

March 6, 2014

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

stress, anxiety and mood disorders
altered gut flora and underlying pathogens, including candida
poor food and beverage choices (highly processed and ‘fast-food’)
dehydration
underlying diseases and disorders
high caffeine intake
nervous system dysfunction
nutrient deficiencies
medications
OTC laxative abuse
sedentary lifestyle
food intolerance/allergy
reduced gastrointestinal motility (movement)
nutrient deficiencies

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

The Role of Serotonin in the Gut

February 27, 2014

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:

Irritable Bowel Disease (IBD) which includes Crohn’s Disease and Ulcerative Colitis
Irritable Bowel Syndrome (IBS) with symptoms ranging from diarrhea (IBS-D), constipation (IBS-C) and alternating (IBS-A). IBS-A signifies a change in symptoms between diarrhea and constipation. There is usually cramping, pain and flatulence with IBS
Celiac Disease results in a heightened immune response to gliadin (wheat protein or gluten) and leads to diarrhea and fatigue (among other symptoms) with the consumption of wheat and wheat containing foods and products.
Diverticulitis is where pouches form on the outside of the GIT mucosa

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/

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