Brain Gut Connection

May 19, 2020 | healthy eating, NUTRIENTS

Brain Gut Connection

We’ve all heard the saying “go with your gut,” and there’s a good reason for it. Recent research has found that the enteric nervous system (ENS) in your digestive system is your hidden second brain. It can affect digestion, mood, health, and even the way you think. The ENS contains two thin layers of more than 100 million nerve cells lining your gastrointestinal tract from the esophagus to rectum (hopkinsmedicine.org). The main role of the ENS is to control digestion, release enzymes that break down food and make sure nutrients are properly absorbed and eliminated. That being said, the ENS can’t write letters or solve mathematical equations, but it communicates with your brain more than you’d think.

For decades, doctors and researchers thought that anxiety and depression contributed to irritable bowel syndrome (IBS), constipation, diarrhea, bloating, and many other stomach problems. However, it turns out it may be the other way around. Researchers have found evidence that irritation in the gastrointestinal system sends signals to the central nervous system (CNS) that triggers mood changes. Our brain and gut produce neurotransmitters, but the most common neurotransmitters produced in the gut are serotonin and gamma-aminobutyric acid (GABA). Serotonin makes us happy and helps control our body clock, while GABA helps control feelings of fear and anxiety.

So, what can you do to keep your brain and gut happy and healthy? The key to a healthy gut is probiotics and prebiotics. Probiotics are live strains of beneficial bacteria that help fill your gut with healthy microorganisms. In some cases, probiotics have been shown to improve symptoms of depression, stress, and anxiety. In order to keep a healthy gut flora, you have to feed it the good gut bacteria. This is where prebiotics come into play. Prebiotics are fibers that are not digestible by humans but are fermented by your gut bacteria. Most people take probiotics and prebiotics in supplement form; however, there are numerous food sources that provide probiotics and prebiotics.

The most important food groups to look for when improving your gut flora are omega-3 fats, fermented foods, high-fiber foods, polyphenol-rich foods, and tryptophan-rich foods. Omega-3 fats are commonly found in fatty fish such as salmon and sardines. Fermented foods include sauerkraut, kimchi, kefir, and kombucha. High-fiber foods include whole grains, nuts, seeds, fruits, and vegetables, which may also contain prebiotic fiber. Polyphenol-rich foods include cocoa, green tea, olive oil, and coffee. Tryptophan-rich foods include turkey, eggs, and cheese. Try incorporating some of these probiotic and prebiotic-rich foods into your diet, and I’m sure both of your brains will thank you.

Sources:

John Hopkins Medicine, The Brain-Gut Connection. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

Robertson, R. (2018, June 27). The Gut-Brain Connection: How it Works and The Role of Nutrition. Retrieved from https://www.healthline.com/nutrition/gut-brain-connection

The Dirty Truth About Sugar

May 4, 2020 | healthy eating, NUTRIENTS

The Dirty Truth About Sugar

Sugar: the ingredient that makes kids go crazy, and adults taste buds happy. Sugar is found in numerous foods under several names, but the impact on our bodies is still the same. In this article, I’m mostly referring to added sugars, whether that be white sugar, high fructose corn syrup, cane juice, fruit juice, rice syrup, agave nectar, molasses, etc. Brands and companies have gotten smarter about labeling sugar and use terms such as “fruit juice” in products to make them seem healthy, but in reality, it’s still just unnecessary added sugar. Don’t be fooled by juices such as orange and apple juice either; they’re packed full of added sugars with little vitamin and mineral content, you’re better off just eating an orange or apple. Sugar has been linked to numerous health issues such as obesity, diabetes, and heart disease. Sugary drinks such as sodas, juices, and teas are loaded with fructose, a type of added sugar which increases your hunger and desire for more fizzy drinks. Excessive fructose consumption can also cause a resistance to leptin, which is an important hormone that tells your body when to stop eating. In short, sugary beverages make you hungrier and thirstier for sugar, which can lead to weight gain. Cases of diabetes have more than doubled over the past 20 years, and there’s a clear link between excessive sugar consumption and diabetes. Eating a diet rich in sugar over a prolonged period of time leads to insulin resistance which causes blood sugar levels to rise. Insulin resistance, in turn, can lead to type 2 diabetes. High-sugar diets can also lead to inflammation, unstable blood sugar, and high blood pressure. All of these are risk factors for heart disease, which is the number one cause of death worldwide. In a study of over 30,000 people, those who consumed 17-21% of calories from added sugar had a 38% greater risk of dying from heart disease, compared to those consuming only 8% of calories from added sugar (healthline.com). Now that I’ve opened your eyes to the dangers of sugar, I just want to say it’s all about moderation. Having cake or ice-cream every now and then won’t kill you, just make sure it’s a treat and not a daily occurrence. I’ve barely touched the surface on the negative health effects of sugar, but I hope you will utilize this information to make dietary adjustments for your overall health and well-being. Sources: Kubala, J. (2018, June 03). 11 Reasons Why Too Much Sugar Is Bad for You. Retrieved from https://www.healthline.com/nutrition/too-much-sugar#section3 Zerbe, L. (2018, May 11). How Sugar Destroys Your Body. Retrieved from https://draxe.com/nutrition/is-sugar-bad-for-you/

5 Tips for Eating Healthy on a Budget

Apr 28, 2020 | healthy eating

5 Tips for Eating Healthy on a Budget

Eating healthy doesn’t have to be expensive. In fact, it can save you quite a bit of money in the long run. I’ve come up with five tips to help you eat better without breaking the bank.

Meal Planning. Meal planning can make the world of a difference on your health journey. Simply set aside one day a week to research and plan meals, compile a list of ingredients you’ll need for the week, then take that list into action at the grocery store. There’s plenty of apps out there that help organize meals and shopping lists, making it easier than ever to meal plan. I know It’s a lot easier said than done but imagine the money you’ll save by making the equivalent of a $15 restaurant meal at home for only $5.
Organic vs non-organic. It’s not necessary to buy everything organic; do your research on the dirty dozen and the clean fifteen. According to the Environmental Working Group, the top three foods to buy organic in 2020 are strawberries, kale, and spinach. These foods were found to have the highest amount of pesticide residue, so if you can, I would opt for the organic option. On the other hand, the top three cleanest foods are avocados, sweet corn, and pineapples. These products had the least amount of pesticide residue; therefore, no need to spend the extra money on these organic items.
Embrace frozen fruits and vegetables! Frozen foods are a much more affordable way to get fruits and veggies in your diet without compromising quality. Fruits and vegetables are harvested at peak ripeness, then frozen within hours to maintain flavor and nutrients. Freezing preserves nutrients, so in some cases frozen foods are more nutritionally dense than fresh produce, since they’re able to retain their vitamin and mineral content longer. Be sure to read the label of the frozen produce to make sure there aren’t any added fats, sugars, or salts. The ingredients list should only contain the fruit or vegetable with no added sauces or flavors.
Buy protein in bulk. If there’s one part of your diet to splurge on, it’s your meat, fish, and eggs. Always make sure you’re buying the highest quality grass-fed meat, wild-caught fish, and pasture-raised eggs. My personal favorite way to do this is Butcher Box. Butcher Box is a subscription-based service that mails you high quality frozen meats in bulk every month; it doesn’t get much easier than that. You can plan your meals around the meats that are sent to you each month, plus it’s frozen so you don’t have to worry about spoiled meat. Meat can be repurposed in several ways as well, so that’s something to keep in mind.
Eliminate junk food. You’d be surprised by how much money you can blindly spend on soda, cookies, and other processed foods. Not only are these foods packed with unhealthy ingredients, but they offer very little nutrition. Instead, spend that money on nutritionally dense whole foods that will make you feel and look good. Go for the guacamole and carrots instead of chips and dip, or apples and peanut butter instead of apple pie. Every now and then it’s okay to have a cheat day, just don’t make that cheat day a cheat week, then month, then year. Invest in your health now or pay the price later.