Category Archives: Nutrition

brain, Nutrition, Wellness topic

The Gut and Depression

I am fascinated about all the research in the gut biome and our relationship with the microbes that live inside of us.  I am motivated to figure out how to guide clients in improving their mood through their nutrition.  I am not a professional nutritionist but I try very hard to stay up on the latest research.  Subsequently I ran across this article in Psychology Today, October 2017 issue, pg 31-32 on how the microbes in your gut affect your mood.

There were  2 studies mentioned that as I scanned the information grabbed my attention.  The first one was on the transplanting fecal matter from depressed patients into germ-free rats.  The rats then began to develop symptoms of anxiety and anhedonia (not taking interest in the usual things one finds interesting).  The other study involved giving patients prebiotics (material that enhances the grown of beneficial microbes in the gut.)  The researchers discovered one particular type of prebiotics ( galacto-oligosaccharides – GSOs) to decrease cortisol and increase a patient’s attention to positive events.

However what was most intriguing as I looked deeper into the article was the theory of how important fiber is to our gut biome.  Apparently  fibrous material from plants which are more difficult to digest help feed beneficial microbes.  This fermentation that occurs releases energy, gases, and metabolites called “short-chain fatty acids (SCFAs).  These SCFAs are one of the ways our gut communicates with our brain, signaling molecules throughout the body to mobilize hormones and activate nerve pathways to everything from body weight to mood states.  Apparently the material present from these prebiotics in the fiber is extremely important for wellness and something our general Western diet lacks.  Per article our ancestors consumed around 100 grams of fiber while  we consume currently around 15 grams of fiber a day.   This is just another added point toward why nutrition is so important to limiting our stress and increasing well-being.

 

brain, Change, Exercise, Nutrition, Wellness topic

Brain Health

 

Research on Alzheimer’s was again in Scientific American this month.  This particular article was reviewing research based on a clinical trial by “FINGER” (the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability) between 2009 and 2011.  The results of the clinical trials and the study show that it is never too early and in this case  never “too late”  to intervene with cognitive decline through changes in the way one lives.

The changes they were referring to were eating a Mediterranean like diet, getting exercise, and challenging the brain through learning new things and memory challenges.  These recommendations are by no means new to the public but just validates even more this life style.  To be clear the exercise that showed positive results in memory and organization was 2-3 times a week of 60 minute periods of exercise like muscle strength training, aerobic exercise and postural balance and the Mediterranean diet was fruits, vegetables, whole grains, rapeseed oil, a fish meal  at least twice a week.  The only supplement given was Vitamin D.

Of course the groups started slow and built up to this goal which is encouraging.  They started at 30 minutes.  The exercise sometimes is the most difficult to work in.  It’s important to note that the time they give is not straight cardio work, it combines strength building, cardio, and posture improvement such as in physical therapy, physiotherapy, and some types of yoga.

Motivation for change can be a slow process but building up reasons to change is one of the steps.  Looks like this study gives us more to add to that list of pros and cons.  Hopefully also  it will also help us to work through the ambivalence.

 

Nutrition, Treatment, Wellness topic

Are you struggling with food addictions?

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Many of us at times develop unhealthy relationships with food.  A little while of feeling bad after maybe overeating and seeing its effects we are able to reign our behavior in and there’s not much harm.  However sometimes this unhealthy relationship can be ongoing and can start to cause other parts of our lives, relationships and recreations for example, to not function well.  When this happens, a food addiction might have formed and may call for more specific intervention.

Some signs to keep in mind:

  1. Eating more than planned when you eat certain foods.
  2. Keep eating certain foods even if you are not hungry.
  3. Eat until you feel sick.
  4. If unable to get a specific food, go out of your way to obtain that food.
  5. Eat certain foods in such large amounts that you start eating food instead of working, spending time with family or doing recreational activities.
  6. Avoid professional or social situations where certain foods are available.
  7. Have problems function effectively at your school or work because of food and eating.

If you checked a good many and have been experiencing these for over a month, it may be that it is time to seek further support.

Feel free to contact me for a free consultation if you feel this may apply to you.  I have been working for over 10 years  with people that suffer from all types of addictions and can help.

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