Apr 07 2019

Poor Diets can be a Killer

Published by under Personal Care

Poor diets are a killer.*
It’s not what we eat but what we don’t eat that’s killing us, study suggests.1*

A new study by the Global Burden of Disease, and published in The Lancet, looks at diet and its impact on disease and death from a totally different perspective than what’s been done in the past. Rather than approaching health trends from the perspective of what foods we should not eat, they looked at the foods we should eat and how the lack of them in people’s diets worldwide are affecting chronic disease and death rates. 1*

 

The study tracked trends of the consumption of major foods and nutrients across 195 countries from the years 1990 to 2017. The study estimates that “…one in five deaths globally — equivalent to 11 million deaths” — were associated with poor diet, which contributes to a range of chronic diseases. They then quantified the impact that eating a poor diet can have on diseases such as heart disease, cancer and type 2 diabetes, the non-communicable diseases which lead to death. 1*

 

According to this study, more deaths in 2017 were the result of consuming too little of foods such as nuts and seeds, whole grains, vegetables and fruits, rather than eating too much transfats, processed and red meat and sugary drinks.  According to the study’s author Dr. Christopher Murray, Director of the Institute for Health Metrics and Evaluation at the University of Washington, “…”This study affirms what many have thought for several years — that poor diet is responsible for more deaths than any other risk factor in the world.” …”1*

 

This type of study, due to its complexity across nations, has not been possible to conduct in the past. “…Previously, population level assessment of the health effects of suboptimal diet has not been possible because of the complexities of characterizing dietary consumption across different nations. The new study combines and analyzes data from epidemiological studies — in the absence of long-term randomized trials which are not always feasible in nutrition — to identify associations between dietary factors and non-communicable diseases…”1*

 

The study looked at 15 dietary elements. These were diets which were low in vegetables, fruits, legumes, nuts and seeds, whole grains, fiber, milk, calcium, seafood omega-3 fatty acids and  polyunsaturated fats. It also looked at diets high in red meat, processed meat, sugar-sweetened beverages, trans fatty acids, and sodium. The authors noted that there were variances in available data for each dietary factor which did add to statistical uncertainty of these estimates. Overall, the data on how people ate most dietary factors was available for  most of the countries surveyed (95%), while data for the sodium estimates was only available for about one quarter of the countries. 1*

 

As a result of their analysis, they estimate that approximately 11 million people died from diseases that were the result of poor diets. The breakdown is as follows: 1*

 

  • Cardiovascular disease: 10 million
  • Cancer deaths: 913,000
  • Type 2 diabetes: 339,0001*

 

According to the authors, consumption of  the 15 dietary elements was below required levels for nearly all regions of the world. No region ate the recommended amount of all of the 15 dietary factors and not one dietary factor was eaten in the right amount by all 21 regions of the world. Some regions did meet some of the dietary requirements. Central Asia met the requirements for vegetables. Seafood omega 3 fatty acids intake was met in high income Asia Pacific. Legumes were eaten in the recommended amount in the Caribbean, tropical Latin America, South Asia, Western Sub-Saharan Africa and eastern Sub-Saharan Africa. 1*

 

 “…Regionally, high sodium intake (above 3g per day) was the leading dietary risk for death and disease in China, Japan, and Thailand. Low intake of whole grains (below 125g per day) was the leading dietary risk factor for death and disease in the USA, India, Brazil, Pakistan, Nigeria, Russia, Egypt, Germany, Iran, and Turkey. In Bangladesh, low intake of fruits (below 250g per day) was the leading dietary risk, and, in Mexico, low intake of nuts and seeds (below 21g per day) ranked first. High consumption of red meat (above 23g per day), processed meat (above 2g per day), trans fat (above 0.5% total daily energy), and sugar-sweetened beverages (above 3g per day) were towards the bottom in ranking of dietary risks for death and disease for highly populated countries…”1*

 

But on average the world only ate 12% of the recommended amount of nuts and seeds, yet drank around 10 times the recommended amount of sugar sweetened beverages. The largest short comings were seen for nuts and seeds, whole grains and milk. The greatest excesses were seen for sugar sweetened beverages, processed meats and sodium. The authors noted that sodium, sugar, and fat have been the focus of policy debates over the past twenty years. Yet their assessment suggests the leading dietary risk factors are too much sodium, or low intake of healthy foods, such as whole grains, fruit, nuts and seeds, and vegetables.1*

 

“…Regional variations were also evident with some countries having more deaths due to the lack of these dietary elements than others. The countries with the lowest rates of dietary deaths were Israel (89 deaths per 100,000 people), France, Spain, Japan, and Andorra. The UK ranked 23rd (127 deaths per 100,000) above Ireland (24th) and Sweden (25th), and the United States ranked 43rd (171 deaths per 100,000) after Rwanda and Nigeria (41st and 42nd), China ranked 140th (350 deaths per 100,000 people), and India 118th (310 deaths per 100,000 people). The countries with the highest rates of diet-related deaths were Uzbekistan (892 deaths per 100,000 people), Afghanistan, Marshall Islands, Papua New Guinea, and Vanuatu…” 1*

 

The magnitude of diet-related disease highlights that many existing campaigns have not been effective and the authors call for new food system interventions to “…rebalance diets around the world, while being sensitive to the environmental effect of the global food system…” The authors hope this study will result in more comprehensive interventions to ‘…promote the production, distribution, and consumption of healthy foods across all nations…’ 1*

 

While the study utilizes the best available data, the authors recognize there are limitations and gaps in “…nationally representative individual-level data for intake of key foods and nutrients around the world…” Making the connection between dietary factors and death and disease from an epidemiological standpoint is mostly from observational studies. There is more solid evidence when it comes to linking other major risk factors (such as tobacco and high blood pressure) to ill health. 1*

 

In addition, the authors only looked at food and nutrient intake and did not evaluate whether people were over- or underweight. Lastly, some deaths could have been attributed to multiple dietary factors, which may have resulted in an overestimation of the burden of diseases attributable to diet. 1*

 

Professor Nita G Forouhi, Medical Research Council Epidemiology Unit, University of Cambridge School of Clinical Medicine, UK, says: “Limitations notwithstanding, the current GBD findings provide evidence to shift the focus, as the authors argue, from an emphasis on dietary restriction to promoting healthy food components in a global context. This evidence largely endorses a case for moving from nutrient-based to food based guidelines…” 1*

 

This falls in line of what we know about eating a balanced diet high in those foods that feed the healthy bacteria in our microbiome and not the bad. Including Body Biotics™ Bio-Identical SBO Probiotics Consortia™ is another key element. I hope you enjoyed this interesting look at diet and food in our world.

Healthiest wishes,

Kelli

 

www.bodybiotics.com

Resources:

  1. https://www.sciencedaily.com/releases/2019/04/190403193702.htm
  2. https://www.thelancet.com/

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    Mar 24 2019

    When is it best to Buy Organic

    Published by under General

    When is it best to buy organic?
    Find out which of your favorite vegetables and fruits are the “cleanest” and the “dirtiest,” according to the EWG’s Shoppers Guide to Pesticides in Produce.1*

    Every year, the Environmental Working Group releases its Shoppers Guide to Pesticides in Produce, which analyzes US. Department of Agriculture test data, and lists the produce with the most and least pesticide residue. According to their findings, nearly 70 percent of the produce sold in the United States comes with pesticide reside. 1* 

    As part of this study, they released the ‘Dirty Dozen’ list and the ‘Clean Fifteen’. These reveal the produce with the most and least pesticide residue, which helps guide us when produce shopping to decide which we really should buy organic, and which others might be alright to go with conventional growing methods. “…The Environmental Working Group’s ranking is based on an analysis of test data from the U.S. Department of Agriculture. USDA personnel test fruits and vegetables for pesticide residues regularly, making sure to replicate how shoppers would consume the product. For instance, if consumers regularly wash and peel a fruit before eating it, the USDA testers will do that before examining the product for pesticides…” (1,2)*

    This year’s list surprised many because Kale, which had not been tested in over a decade, ranked number 3 on the Dirty Dozen list. The last time the USDA included kale in its testing was 2008 and during that time, the leafy green ranked No. 8 on the EWG’s Dirty Dozen list. The USDA changes the batch of fruits and vegetables it tests based on consumers’ eating habits. Kale has grown in popularity over the past few years showing up in restaurants and recipes along with other leafy greens including spinach (which came in number two on the Dirty Dozen.)  “…Multiple samples of kale showed the presence of 18 pesticides including Dacthal, or DCPA. “…This pesticide, which is banned in Europe and was classified by the U. S. Environmental Protection Agency as a possible carcinogen, was found on nearly 60% of the kale samples tested…”(1,2)*

    Growing practices may explain why the produce listed as the dirty dozen have more pesticide contamination. Produce which is grown in soil in which weed killer is directly applied, can make certain fruits and vegetables more susceptible. Dacthal, the potentially carcinogenic pesticide, is typically applied directly to soil as a weed-killer where it can then be absorbed through the roots and into the plant itself. These growing practices may explain the pesticide contamination that’s endemic to much of the “Dirty Dozen” fruits and vegetables, including Kale. Overexposure to pesticides is a concern, for its possible connections to cancer, fertility and neurological problems. (1,2)*

    Here is the 2019 Dirty Dozen:

    1. Strawberries
    2. Spinach
    3. Kale
    4. Nectarines
    5. Applies
    6. Grapes
    7. Peaches
    8. Cherries
    9. Pears
    10. Tomatoes
    11. Celery
    12. Potatoes(1,2)*

     

    According to the advocacy group, of the more than 90 percent of strawberries, apples, cherries, spinach, nectarines and kale sampled, they tested positive for residues of two or more pesticides. (1,2)*

    So when you are deciding which items you want to buy organic, choose from this list first. The Clean Fifteen lists the fruits and vegetables that contain, according to this study, the lowest levels of pesticides. These contain the lowest levels of pesticides when grown by conventional methods. Some of these have thick skins which we remove before eating, which provide a barrier to pesticides being applied directly to the crop. Less than 30% of these fruits and vegetables tested have pesticide contamination, based on the USDA’s testing.  (1,2)*

    The Clean 15 are:

    1. Avocados
    2. Sweet corn
    3. Pineapple
    4. Frozen sweet peas
    5. Red Onion
    6. Papaya
    7. Eggplant
    8. Asparagus
    9. Kiwi
    10. Cabbage
    11. Cauliflower
    12. Cantaloupe
    13. Broccoli
    14. Mushrooms
    15. Honeydew Melon(1,2)*

     

    The EWG advises people to eat organic produce and many folks are heeding this advice. In 2018, 7% of fruit and 11% of vegetables sold in the United Sates was organic, according to the consumer data company Nielsen. It also revealed that 15 percent of frozen fruit and 5% of frozen veggies that were sold were organic. But  most advocate, we need to eat fruits and vegetables, whether you have access to organic choices or not. According to the CDC, only 1 in 10 adults in the US eat enough fruits and vegetables and oftentimes, organic choices are not that much more expensive. Organic kale was 5% more expensive than its conventionally-grown version in January, according to the Associated Press, citing USDA data. This is where the Shoppers Guide to Pesticide in Produce guidelines come in handy. (1,2)*

    A farming trade group in California that represents both organic and conventional farmers took issue with the Environmental findings. According to the spokeswoman for the Watsonville, California based Alliance for Food and Farming, Teresa Thorne, the EWG has been reporting on this for more than two decades and “it’s time to move away from it.” (1,2)*

    She called the amount of pesticide residue on conventionally-grown and organic produce “so low” and cited scientific research that EWG’s suggestion that people instead eat more organic produce didn’t decrease their risk. “…AFF noted that an analysis conducted by toxicologists with the University of California’s Personal Chemical Exposure Program found an adult woman could eat 18,615 servings of kale in a day and a child could consume 7,446 servings and not suffer any health effects…”.(1,2)*

    The more we can feed our body healthy organic fruits and vegetables the better, but we don’t always have that luxury. Do the best you can. Follow this guide. Wash your produce well. Continue to practice other healthy eating habits and avoid processed junk food, sugar, excessive alcohol, smoking and other unhealthy habits. Drink clean water, exercise and keep your gut healthy and your immune system strong by continuing with your Body Biotics™ Bio-Identical SBO Probiotics Consortia™ daily. We can only stay informed and stay true to our healthiest practices.*

    Healthiest wishes,

    Kelli

    www.bodybiotics.com

     

    Resources:

    1. https://www.usatoday.com/story/money/2019/03/20/pesticides-food-report-strawberries-spinach-kale-have-most/3178844002/
    2. https://www.marketwatch.com/story/kale-joins-list-of-dirty-dozen-fruits-and-vegetables-most-likely-to-contain-pesticides-2019-03-20

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      Mar 10 2019

      Probiotics show promise in the prevention and treatment of UTIs

      Probiotics show promise in the prevention and treatment of UTIs.*
      A healthy microbiome goes a long way in UTI prevention.*

      What are UTIs?

      If you have ever had a Urinary Tract Infection, (UTIs), I don’t need to explain what it is. They are not something easily forgotten. But for those of you lucky enough not to know what they are, they are bacterial infections that affect the urinary tract causing inflammation and a lot of discomfort. They cause painful urination, the constant urge to urinate with little relief, abnormal colored urine, and a possibly foul or strong smell. If left untreated, symptoms can lead to lower back pain, puss or blood in the urine, fever, chills, nausea and vomiting, and even brain confusion particularly in the elderly. Bacterial infections of the bladder or ureters are commonly known as cystitis. Other specific UTIs include urethritis (inflammation of the urethra) and pyelonephritis (inflammation of the pelvis and parenchyma of the kidney) and can be more serious. 1*

      What causes UTIs?

      UTIs are most common in women, but men can get them also. Most UTI pathogens  come from the colon, which is the end of the gastrointestinal (GI) tract), but they can also be caused by pathogens from the vagina. They travel along the continuous mucosal pathway in the urinary tract, to the bladder and then along the ureters to the kidneys. Lactobacillus organisms which are prominent in the vagina of healthy women are known to prevent these pathogens from entering the urinary tract.  “…Most UTIs (more than 80%) are caused by a single bacterial species, the Gram-negative bacteria Escherichia coli (E. coli)…”  E. coli bacteria strains are resident flora of the intestine  known to live harmoniously in small numbers within the GI tract. But, when the environment is conducive for these organisms to overgrow, they can become “opportunistic pathogens”. By adhering to the mucosa lining of the urethra opening, the bladder and  kidney, the bacteria multiply and colonize, leading to infection.1*

      Who is at risk? If you have the following, you may be at risk:  

      • Have had UTIs in the past
      • Had a UTI before the age of 15
      • Have a mother with a history of UTIs
      • Have frequent sexual intercourse or changing sexual partners
      • Don’t empty the bladder or wait too long to urinate. This can cause the bladder muscle to weaken and lead to incontinence and obstruction of urine flow.
      • Use contraceptives (oral contraceptive pill, condoms, diaphragm or spermicides).
      • Are pregnant or post menopausal (the reduction in estrogen levels affects the vaginal flora by reducing the numbers of lactobacilli.
      • Been on recurrent doses of antibiotics, corticosteroids or immunosuppressants
      • Catheterization, especially in elderly patients

      Are they dangerous?

      UTIs are not dangerous if dealt with appropriately. But if left untreated, they are extremely dangerous as they can lead to an acute or chronic kidney infection (called pyelonephritis) which can lead to permanent kidney damage. In pregnant women, they can result in delivering low birth weight or premature infants. When the infection works its way up to the kidneys, it can also result in sepsis, which is a potentially life-threatening complication of an infection. Men can experience urethral narrowing from recurrent urethritis.(1,2,3)*

      What is the treatment?

      For years, the treatment of uncomplicated UTIs involves a short term course of antibiotics, (preferably based on the bacteria present as seen in the patient’s urinalysis). Antibiotics are very effective, but there is growing concern that their frequent use is leading to antibiotic resistance. In many cases, if not treated fully, UTIs can reoccur, especially in older people. As we know, repeated antibiotic use can also damage the beneficial bacteria , causing unhealthy bacteria to overgrow, resulting in GI problems, Candida overgrowth, and other issues related to an unhealthy microbiome.1*

      Repeated infections (more than three in one year) are known as recurrent UTIs (RUTIs). The treatment for a RUTI involves health advice and long term low dose antibiotics to prevent bacteria colonizing in the urinary tract. Unless changes are made and the factors that predispose one to them are removed, UTIs can reoccur. 1*

      It’s been discovered that blocking bacteria from adhering to the mucosa lining is key in the management and prevention of UTIs. The good news is probiotic interventions in managing UTIs is showing great promise in this area and is  supported by clinical evidence for a number of specific strains. .  “…A. Lactobacillus plantarum and Lactobacillus rhamnosus were shown in vitro to inhibit the adherence of E. coli to the GI tract wall by inducing the production of mucin (a sticky substance coating the epithelial cells known to inhibit the adhesion of pathogens…” An in vitro study at Reading University also showed  the anti-bacterial benefits of Lactobacillus acidophilus and Lactobacillus plantarum in inhibiting E. coli growth. (1,,3,4,5)*

      A “randomized, double-blind, placebo-controlled trial”  showed taking Lactobacillus rhamnosus and Lactobacillus reuteri together orally was able to recover vaginal counts of Lactobacillus species following infection and antibiotic treatment by 96% compared to 53% in controls. The connection between the loss of  Lactobacillus, which is the normal genital microbiota,  and an increased incidence of UTIs, suggests that replenishing this bacteria is essential in keeping bacteria from adhering to the mucosa lining. “…Lactobacilli keep vaginal pH low and acidic, which prevents UTI-causing E. coli from spreading from your digestive tract to your vagina and urethra….” (1,,3,4,5,7)*

      Drinking Cranberry juice, which has been an age old remedy as well, works similarly in that it has anti-adhesion properties. 1*

      To prevent UTIs:

      • Keep your microbiome healthy and strong with a daily dose of Body Biotics™ Bio-Identical SBO Probiotics Consortia™
      • Wash before and after intercourse and urinate immediately after to eliminate any unfriendly bacteria being introduced.
      • Drink 3 liters of water a day during an acute attack and 2-3 liters thereafter (to help flush the bacteria from the bladder)
      • Keep the genital area clean and wipe from front to back
      • Don’t retain urine for long periods of time
      • Wear cotton underwear
      • Avoid tight fitting pants and shower right after work outs
      • Avoid perfumed soaps and vaginal deodorants(2,3)*

       

       

      Bacteria are found all over our body. Keeping the friendly to unfriendly ratio in check will determine your immediate and long term health.

      Healthiest wishes,

      Kelli

      www.bodybiotics.com

       

      References:

      1. https://www.bio-kult.com/userfiles/file/natalie_lamb_uti_article_lowres_mar12.pdf
      2. https://www.mayoclinic.org/diseases-conditions/urinary-tract-infection/symptoms-causes/syc-20353447
      3. https://www.ncbi.nlm.nih.gov/pubmed/21901556
      4. https://www.ncbi.nlm.nih.gov/pubmed/21498386
      5. https://www.womenshealthcaresolutions.com/assets/pdf/Augmentation_of_Antimicrobial_Metronidazole_Therapy_of_Bacterial_Vaginosis_with_Oral_Probiotic.pdf
      6. https://www.ncbi.nlm.nih.gov/pubmed/16389539
      7. https://www.shape.com/lifestyle/mind-and-body/how-to-prevent-urinary-tract-infections

       

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        Feb 24 2019

        Are you suffering from seasonal allergies?

        Published by under Allergies

         Are you suffering from seasonal allergies? It may not just be what is in the air.
        There is a reason some people are more prone to allergies than others.

        It is that time of year. The cold is starting to taper off and the warmer temperatures are hitting “some” parts of the country. If it hasn’t happened in your area just yet, it is coming!

        Along with warmer temperatures comes an abundance of tree and plant pollen just waiting to attack your immune system.

        We experience seasonal allergies when our immune system recognizes otherwise harmless pollens as harmful. As those who are prone to seasonal allergies come into contact with pollens, the white blood cells note these natural substances as invaders, triggering the development of Immunoglobulin E (IgE) antibodies matched to the offending pollens. Once this sensitization has occurred, these IgE antibodies are now on alert, initiating what is known as a TH2 inflammatory response every time you are exposed to pollen. Antibodies bind to mast cells, which then release their arsenal of histamines in addition to triggering a host of other proteins that are the body’s best effort to rid us of the pollen intruders. The result is inflamed sinuses, itchy and watery eyes, scratchy throat and in some cases flu-like symptoms and fatigue.(1,2)*

        But why is it that some people really suffer and others hardly notice a thing?

        Allergies are indicative of an imbalanced immune response.  With 80% of our immune function residing within the gut, if our guts are compromised we will be more prone to allergies. That is why we must pay close attention to the health of our microbiome all year long., so that we are on the defensive whether it be cold and flu season or allergy season.(1,2)*

        So, back to the question of why it affects some people more than others? Let’s start at the beginning. The beginning of  life that is. The determination of a strong immune system can start at birth. Children who are born via vaginal childbirth are exposed to the microbes of their mother in a way that babies born via Cesarean section are not. This ‘microbial bath’ sets them up for a more diverse microbiome as they get older, which means a stronger immune system, and therefore fewer allergies. Breastfeeding also gives babies the microbes that are abundant in mother’s milk. The skin to skin contact during breast feeding also exposes them to the bacteria present on the mother’s skin. These two things combined result in an excellent start for a strong immune system. (1,2,3)*

        Next is the environment in which we grow up. Children who are exposed to environmental allergies from a young age tend to be less allergic later in life. Having pets in the home and a little dust can benefit kids as they are building their immune system. Playing outside…(yes outside, not inside staring at a TV or computer screen!) can benefit kids as they are exposed to the world around them. Even a little dirt in the mouth can turn out to be a good thing with its wonderland of bacteria. The Hygiene hypothesis–the idea of keeping the environment so sterile in the effort to keep people from getting sick– actually back fires on us. We need exposure to a variety of bacteria, pathogens and allergens to build a strong defense against allergies and illness as adults. “…Normal interaction with a healthy bacterial community is known to have a beneficial impact on immunity…”(1,2,3)*

        Since seasonal allergies are a result of the immune system reacting to external factors, and if the immune system is already functioning in a compromised state due to an unbalanced gut, it can cause us to experience more extreme seasonal allergies. It occurred to me that allergy season always comes after the holidays which is a time when we often wear our bodies down with sugar, alcohol and stress. That is then is followed by very cold weather when people tend to get cold and flu. If antibiotics were taken, then that further compromises the gut. And then introduce the pollen. Whenever we wear our immune systems down, we are set up to be more sensitive to seasonal allergies and illness in general.(1,2,3)*

        Because the immune system’s interaction with bacteria appears to be central to nurturing appropriate immune response in seasonal allergy, it is only natural that taking care of the microbiome should  be part of our daily allergy defensive.”… It is in the gut that immune-microbe interaction is at its strongest…” This is where Body Biotics™ Bio-Identical SBO Probiotics Consortia™ come in. Probiotics significantly improve the health of the gut, and a healthy gut leads to a strong immune system. A fortified immune system will battle those allergies and minimize the histamine response associated with it.*

        A 2015 review found that “…amongst 23 studies, probiotics significantly improved quality of life while every human trial in the review noted improvement in a least one marker, including allergic symptoms themselves. This positive trend towards benefit was echoed in a 2016 trial. What’s interesting here is that despite the researchers noting the significant variations in the method of current studies (which can create variance in results) the trend was still towards the positive, meaning the link between probiotics and allergy is extremely promising!…”4*

        In addition to taking probiotics, eating a healthy diet with high fiber plant foods to feed beneficial gut bacteria is essential. Eating local honey and bee pollen can also be beneficial. *

        I hope you are entering this allergy season with a strong and healthy microbiome and a fortified immune system.

        Healthiest wishes,

        Kelli

         

        Resources:

        1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443817/
        2. https://www.ncbi.nlm.nih.gov/pubmed/27115907
        3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918254/
        4. https://www.biokplus.com/blog/en_CA/gut-health/surprising-fact-there-link-between-gut-microbiome-and-seasonal-allergies

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          Feb 10 2019

          Don’t let Sleep Apnea ruin your rest and your health.

          Published by under General

          Don’t let Sleep Apnea ruin your rest and your health.
          Understanding the symptoms and dangers of Obstructive Sleep Apnea just might save your life. *

          There is nothing like a good night’s sleep. We take it for granted when sleep comes easy. But if you have trouble sleeping, the effects throughout the day can be devastating. And if you have trouble getting sound sleep night after night, as in the case of Obstructive Sleep Apnea (OSA), the effects are more far reaching, affecting your long term health and well being.1*

          Obstructive Sleep Apnea is a “…medical sleep disorder in which a person has pauses in breathing or shallow breathing during sleep…” It is caused by the upper respiratory airways being blocked either when the throat muscles collapse, or by the tongue falling back into the airway. It can also be caused by enlarged tonsils or adenoids which can interfere with air flow. 1*

          The degrees of Obstructive Sleep Apnea are broken down into three stages…mild, moderate and severe. During mild OSA, the person experiences between 5 to14 episodes of interruption in breathing in an hour, while during moderate OSA, breathing is interrupted between 15 and 30 times. During severe OSA, breathing is interrupted 30 or more times in one hour! 1*

          When a person’s airway becomes cutoff, “…the brain has to wake itself to signal the respiratory system to kick back into gear…” Breathing resumes with usually a loud snort, gasp, or body jerk, causing the person to wake from sleep, disrupting slumber. When awoken multiple times through the course of the night, it results in low oxygen levels in the blood because the air way blockages prevent air from getting into the lungs. This low oxygen also affects both heart and brain function. The result is a feeling of being unrested, foggy and exhausted.(1,2)*

          When breathing is paused during sleep, blood oxygen levels drop significantly. When this happens, the brain “…partially wakes from sleep to send signals to the nervous system to constrict the blood vessels (tighten up) in order to increase the flow of oxygen to your heart and brain. When your blood pressure increases at night to keep oxygen flowing to your heart and brain, it causes high blood pressure during sleep. Most people’s blood pressure drops ten to twenty percent during sleep, but many patients with sleep apnea show an increase in blood pressure of ten to twenty percent….”1*

          Over time, this increased blood pressure that takes place while sleeping begins to cross over into periods of wakefulness. Many people with sleep apnea end up with higher blood pressure due to the extra respiratory effort needed to get oxygen while sleeping. As we know, high blood pressure is a major risk factor for heart disease, stroke and heart attack.1*

          Studies have shown a strong link between sleep apnea and cardiovascular problems, as well as Type 2 diabetes and obesity.  “…Up to two-thirds of the people who have sleep apnea are overweight.  Obesity, or too much body fat, is often associated with snoring, sleep apnea, and sleep disturbance. Obesity increases the risk of sleep apnea, type 2 diabetes, heart disease, hypertension, arthritis, and stroke…” (1,2)*

          According to a study by the National Sleep Foundation, men with severe OSA are 58% more likely to develop congestive heart failure than men without sleep apnea. Men between the ages of 40-70 “…with an apnea-hypopnea index (AHI) of 30 or higher were 68% more likely to develop coronary heart disease than those with lower AHIs…”1*

          People with poor sleep habits are at greater risk for becoming overweight or obese and developing Type 2 diabetes, according to several studies. Chronic sleep deprivation may lead to insulin resistance, which can result in high blood sugar and diabetes.2*

          “…Some studies show that chronic sleep deprivation can affect hormones that control appetite. For example, recent findings link inadequate sleep with lower levels of the hormone leptin, which helps control the metabolism of carbohydrates. Low levels of leptin have been shown to increase the body’s craving for carbohydrates regardless of the amount of calories consumed…”2*

          Lastly, sleep apnea takes its toll on the brain. The lack of oxygen supplied to the brain can result in mood disorders, poor concentration, difficulty with memory and decision-making, depression, and stress. Research from the UCLA School of Nursing and  published online in the Journal of Sleep Research, showed that people with sleep apnea “…show significant changes in the levels of two important brain chemicals, which could be a reason that many have symptoms that impact their day-to-day lives….3*

          Treatments like continuous positive airway pressure (CPAP) therapy, which is the most common and considered the most successful sleep apnea treatment so far, have been extremely successful in treating this condition. When patients at risk for heart disease and who had sleep apnea were treated with CPAP machines, their nighttime and daytime blood pressure was significantly reduced and their risk of developing heart disease decreased dramatically.1*

          Treating underlying conditions of heart disease, such as sleep apnea, can greatly reduce the chances of developing more serious health problems down the road. Just as treating the gut can prevent disease and boost the immune system, treating sleep apnea is a preventative measure for many health conditions as well. All of these conditions tie together and when they go untreated lead to metabolic syndrome which is a vicious cycle that is hard to brake.1*

          Pay attention to your body! Take preventative measures for your health, including taking Body Biotics™ Bio-Identical SBO Probiotics Consortia™ daily. By addressing your core health and the basics, such as diet, exercise, sleep and hydration, you are laying the groundwork for long term good health.*

          Healthiest wishes,

          Kelli

          Resources:

          1. https://www.alaskasleep.com/blog/sleep-apnea-heart-disease-risks-untreated-sleep-apnea
          2. https://www.webmd.com/diabetes/type-2-diabetes-guide/type-2-diabetes-sleep#3
          3. http://newsroom.ucla.edu/releases/sleep-apnea-takes-a-toll-on-brain-function

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            Jan 27 2019

            Are you in it for the long run?

            Published by under General

            Are you in it for the long run?
            How you treat yourself today will determine how you live in the future.

            I recently had the pleasure of spending time with several “elderly” people. I say elderly, in quotes because it was really hard to consider them all elderly, even though they were all in their eighties. The difference in how they looked, acted and enjoyed or didn’t enjoy their lives was fascinating to me. Their level of health was certainly the result of how they had treated their bodies and approached life’s challenges in the past. As we continually explore different diets, lifestyle choices, and the research that suggests how we should conduct our lives in regards to health, I thought, ‘Here is the proof in the pudding’ so to speak!

            One gentleman is turning 89 this year. While he has some health issues, they are being managed by a health practitioner through regular checkups. He is extremely active and walks two miles each day. His diet is high in whole foods and low in processed foods and sugar. He doesn’t smoke and enjoys some alcohol but doesn’t abuse it. He keeps his mind mentally challenged by trading stocks and is an avid reader. He still drives, is highly social, takes interest in the world around him and focuses on the positive, rather than complaining about his aches and pains. He truly acts like a man half his age.

            The next lady I spent time with is also very active. She walks daily and eats a diet of whole foods. She is so positive, despite losing her husband recently. She goes to bed early and wakes early to take her daily walk. She lives alone, is agile and independent. She also drinks socially but doesn’t abuse it and has never smoked. She is curious, takes pleasure in the small things, spends time with friends and family and is very eager to meet new people. She is not on many prescription drugs, “but does take an occasional Advil”. She also seems so much younger than her eighty something years!

            Another woman just turned 86. She is also very active, walks daily, eats a diet of whole foods with little sugar, doesn’t drink alcohol, and enjoys her friends and family. She is an avid reader and keeps herself mentally challenged. But…she did smoke for many years. Five years ago, she had throat cancer and suffered through radiation and chemo. And now it has returned. All due to smoking!

            Lastly, another lovely lady I met is overweight, eats a lot of junk and processed foods, loves “craves“ sugar and doesn’t exercise at all. She loves to sit in her chair and watch TV. Though she has a positive attitude, she seemed so much older than the others. She has a classic case of metabolic syndrome, with congestive heart disease, type 2 diabetes, arthritis, overall inflammation, and a very unhealthy gut. She has been on round after round of antibiotics due to urinary tract infections. She has brain fog, and suffers from some depression. Sadly, her lifestyle is more solitary because she is highly immobile.

            While my knowledge of these four people is somewhat limited, it was enough for me to think about how the choices we make in our daily lives are cumulative and the results as we reach our 70s, 80s, and 90s can be bad or good. What choices are you making and actions are you taking to ensure a long healthy life? Of course genetics and other factors play a role in the length and quality of our lives, but if it were based on diet, health and lifestyle choices alone, are you making choices for the long run?  Keep in mind the following things you can do today and everyday to be at your best all your life:

            Maintain a healthy weight.

            Keeping a healthy body weight is important for keeping your body healthy. It is also an indicator of your dietary choices and your gut health. Weigh yourself regularly to make sure you are staying in a healthy range. Too much weight around the middle is hard on your internal organs. Excessive weight is hard on your joints. Being overweight can lead to heart disease, stroke, high blood pressure, cataracts and certain types of cancer. Weight can creep on over the years, so try to keep a healthy weight by sticking to whole foods, and away from processed foods and foods high in sugar and of course exercising.1*

            Exercise daily.

            Daily exercise is one of the most important things you can do for you body. Get out and walk, don’t sit for long periods of time, stretch to keep your joints limber and your spine supple. It is important for maintaining a healthy weight but also boosts mental health. It keeps your heart healthy, your blood pressure under control and boosts your immune system. Sit on the floor and get back up! Do deep knee bends. All the daily activity will keep you active in the future. So many older people fall and can’t get themselves back up. Don’t let that be you! One common denominator in these folks I met who were the healthiest is that they all took look walks.*

            Monitor your blood pressure

            High blood pressure over time can be deadly. It can lead to stroke, heart failure, vision loss and heart attack.  If you find your blood pressure is on the high side, be sure to see a health care provider on a regular basis, check it at home and be sure this is under control. It is called the “silent killer” because you can have high blood pressure and not know it. So check this regularly! Daily exercise and keeping your weight in check will help with this.2*

            Monitor your blood sugar

            “…29.1 million people in the United States have diabetes, but 8.1 million may be undiagnosed and unaware of their condition. About 1.4 million new cases of diabetes are diagnosed in United States every year. More than one in every 10 adults who are 20 years or older has diabetes…” Be sure to check your blood sugar at your annual checkup and avoid sugar and processed foods. Maintaining a healthy weight is key to keeping your blood sugar within a healthy range. 3*

            Keep your cholesterol levels in check

            When your cholesterol levels are high, you can develop fatty deposits in your blood vessels that over time can make it difficult for enough blood to flow through your arteries which can lead to heart attack.4*

            Prescription Drugs

            By keeping your body healthy, it is more likely you can avoid prescription drugs. Be care of the slippery slope of too many prescription drugs! Barring genetics, you might be able to avoid them by following a healthy lifestyle. Overuse of prescription drugs can be hard on your kidneys and liver and lead to more and more prescription drugs. They can affect mood and bring all sorts of other side effects.*

            Pay attention to good gut health

            A healthy gut means a healthy body, so maintaining a healthy gut today will keep your overall body healthy for the long term. We can ward off sickness, inflammation, bowel disease and myriad other health issues when we are healthy at the core. Avoid unnecessary antibiotics that wipe out  healthy bacteria. *

            Alcohol abuse

            Drinking too much alcohol taxes your liver. We need healthy livers to continually filter toxins from our bodies. If you drink, don’t overdo it!*

            Smoking cigarettes

            Just don’t!*

            Don’t sweat the small stuff

            Stress can really age us. Constant worry, especially about things of which we have no control, should be avoided! Take time to meditate on what is important and write down your worries. Give yourself 30 minutes each day to worry than give yourself a vacation from your worries the rest of the day. You’ve got tomorrow to worry about stuff again…but only in your 30 minute window. (I’ve tried this and it works!)*

            Sleep well

            Regular sleep is essential for good health. If you think you might have sleep apnea, take part in a sleep study. Sleep apnea can result in many health issues such as high blood pressure, congestive heart failure and diabetes…not to mention makes you feel terrible during the day because you never get a good night’s sleep. This is something that will age you very quickly so take action. (We will delve into this more in a separate blog).5*

            Drink plenty of water

            Dehydration is common among older people. It can lead to many health problems, including urinary tract infections, so drink up!*

            Take care of your teeth

            A healthy mouth is important for so many reasons. Brush, floss, get regular check ups.*

            Develop a good relationship with a health care provider you trust.

            Stay on top of your health. Don’t let things snowball. So many people avoid the doctor for many different reasons. Perhaps you don’t want bad news, you don’t want to be poked with a needle, or you haven’t found someone you trust. But prevention is worth a pound of cure! Taking Body Biotics Bio-Identical SBO Probiotics Consortia daily is part of that prevention. *

            Keep your eye on the future and take care of yourself today. Don’t let yourself go. Your older self will thank your younger self.

            Healthiest wishes,

            Kelli

             

            Resources:

            1. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/
            2. https://www.heart.org/en/health-topics/high-blood-pressure
            3. https://www.healthline.com/health/type-2-diabetes/statistics
            4. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/…/syc-20350800
            5. https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631

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              Jan 13 2019

              Getting down to earth with Body Genesis™ Liquid Minerals

              Getting down to earth with Body Genesis™ Liquid Minerals.*
              As long as our food is grown in depleted soils, dangerous nutrient deficiencies are inevitable. *

              Farming practices have drastically changed over the last century, leaving our soils depleted of vital nutrients and trace minerals essential to our health. The friendly bacteria we used to get so readily from plucking a carrot straight from rich, organic soil can’t be found in the produce on most grocery store shelves. Along with the friendly organisms, the soil also provided us with vitamins, minerals and vital amino acids.  This is not the case today. Over farming, overuse of nitrates in fertilizer and the application of powerful pesticides and herbicides have depleted our soil of these essential elements. (1,2)*

              Body Biotics™ Bio-Identical SBO Probiotics Consortia™ with prebiotics are soil based organisms encapsulated in Humic and Fulvic acid. This makes our product unique in that Body Biotics™ contains the essential friendly bacteria you need for a healthy gut, but it also contains the prebiotics by which the friendly bacteria need to survive and multiply. Humic and fulvic acid, the very composition from which these organisms are derived, are at the essence of all life giving sources. (1,2)*

              Humic and fulvic acids are so essential for good health, yet they have become very difficult to derive naturally. For this reason, it is important to get these from a different source. Body Genesis™ Liquid Minerals is that source.  Body Genesis™ contains both humic and fulvic acids. The ancient humate matter from which Body Genesis is derived, is mined from soil in the US at around 7000 ft, where it has been untouched by pollutants and toxins, and provides the essential minerals, trace elements and amino acids, necessary for life sustaining good health.(1,2)*

              What is humic/fulvic acid?

              Humic substances serve as food stock for microorganism in the soil; they break them down into smaller units of high energy substances called Fulvic Acid. Fulvic Acid is an extremely complex bioactive organic substance that is a byproduct and the result of the decomposition of all living matter, with unusual and exceptional qualities and abilities to change, alter, molecularly combine with or act upon virtually all other organic and inorganic matter. (1,2)*

              All naturally fertile, untouched soil contains adequate amounts of Humic and Fulvic Acids. These Humic and Fulvic Acids assist plants in obtaining their complete nutritional needs. Fulvic acids consist of extremely complex molecules made up of microbial exudates and highly protective and important plant phytochemicals which are combined and recombined during the humification process. (1,2)*

              Why is it important?

              Fulvic Acid is so important for our bodies because it helps the nutrients we consume to penetrate the body’s cells. Once trace elements and minerals from our food make contact with Fulvic Acid, they are dissolved into a form that makes them readily available to be absorbed by the body. These minerals fuse with Fulvic Acid and due to their molecular size, have the ability to uptake these nutrients directly to all the cells of our bodies. Additionally, Fulvic Acid makes the cells more permeable and receptive to these nutrients. Our cells need these amino acids, major and trace minerals, vitamins and other nutritional factors in order to create building blocks for the total metabolic machinery for our life processes. If we don’t supply the cells with these essential nutrients, there can be a breakdown of these functions, which if substantial enough, can lead to the onset of disease.(1,2)*

              Fulvic Acid also helps to neutralize and detoxify toxins and pollutants from our bodies to include heavy metals such as lead and mercury. By bonding with these heavy metals, known as ‘chelation’, fulvic acid then converts them into inactive compounds, which exit the body through natural elimination. (1,2,3)*

              Fulvic Acid has also shown to be effective with Iron deficiency, the second most prevalent deficiency in the world. Fulvic Acid “primes” the iron within our food making it easy for the body to utilize. This same action helps to correct other mineral deficiencies to include magnesium. (1,2)*

              Benefits of Humic and fulvic acid include:

              • Uptake essential major and trace elements*
              • Increase the blood’s capacity to carry oxygen*
              • Increase cellular energy*
              • Can be used as an antifungal*
              • Benefits cardiovascular function, lowering blood pressure levels in some cases*
              • Accelerates cellular respiration*
              • Acts as free radical scavengers*
              • Helps with viral infections*
              • Reacts with and binds to heavy metals and toxins to break them down to the point where they become neutralized and eliminated*
              • Boosts the immune system*

              Body Genesis™ Liquid Minerals. Body Genesis™ has been analyzed and tested repeatedly by universities and certified laboratories and found to be some of the richest in the world. This product comes in 32ounce and 4ounce bottles as well as in a two ounce children’s dropper. **Note:** Taking Humic/Fulvic Acid might cause the immune system to become more active and this could increase the symptoms of auto-immune disease. If you have one of these conditions, it’s best to avoid using Humic/Fulvic Acid. Additionally, not enough is known about the effects of this product on pregnant and breast feeding women. Out of precaution, avoid this product if you are pregnant or breast feeding.*

              Healthiest wishes,

              Kelli

              www.bodybiotics.com

               

              Resources:

              1. https://www.bodybiotics.com/product_detail.php?product_id=181141
              2. https://microbeformulas.com/blogs/microbe-formulas/10-important-benefits-of-fulvic-acid
              3. https://www.ncbi.nlm.nih.gov/pubmed/24040886
              4. https://www.livestrong.com/article/34898-foods-fulvic-acid/

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                Dec 30 2018

                The Race to find Treatments for Superbugs

                In the race to find treatments for Superbugs, researchers look to folk medicine and the Boho Highlands in Northern Ireland.(1,2)*
                “Scientists, historians and archaeologists can all have something to contribute to this task. It seems that part of the answer to this very modern problem might lie in the wisdom of the past.” –Professor Paul Dyson of Swansea University Medical School 1*

                As we wrap up 2018, let’s end it on a positive note! While antibiotic resistant superbugs are not positive, there is some new research that is very promising.

                Superbugs are a looming threat to the world population. If new antibiotics are not found, figures estimate that superbugs could kill approximately 10 million people annually by the year 2050. People would die from bugs that were once harmless, or easily treated with antibiotics. Due to the over prescribing of antibiotics by General Practitioners and hospitals for decades, superbugs have evolved and become resistant to any treatment. According to the World Health Organization (WHO), this problem is “…’one of the biggest threats to global health, food security, and development today.’…” (1,2)*

                Superbugs have developed over time. When bacteria, fungi or viruses  are exposed too often to a particular drug,  or  antibiotics are taken incorrectly over time, bacteria learn to be resistant. It happens as a result of patients not completing their course of antibiotics or from years of ingesting small amounts of medicines through the consumption of animal products treated with antibiotics. When bacteria are exposed to drugs in amounts too small to kill them, they learn to survive treatment.  Infections like Chlamydia could become deadly. One strain of the infection gonorrhea has already become completely resistant to front line antibiotics. (1,2)*

                Recently though, a team of researchers, in their quest to combat multi-resistant superbugs, made a significant discovery. This team from Swansea University Medical School and made up of researchers from Wales, Brazil, Iraq and Northern Ireland, published their discovery in the journal Frontiers in Microbiology. These scientists  looked to the past and traditional medicine (also known as Folk or indigenous medicine) for the answer.  “…Traditional medicine comprises medical aspects of traditional knowledge that developed over generations within various societies before the era of modern medicine. The World Health Organization (WHO) defines traditional medicine as “the sum total of the knowledge, skills, and practices based on the theories, beliefs, and experiences indigenous to different cultures, whether explicable or not, used in the maintenance of health as well as in the prevention, diagnosis, improvement or treatment of physical and mental illness…”3*

                Their research focused on an area in Fermanagh, Northern Ireland called the Boho Highlands, an area of alkaline grassland where the soil is believed to have healing properties. The team, led by Dr. Gerry Quinn, who is a previous resident of Boho, County Fermanagh, had been aware of the healing traditions of the area for many years. Approximately 1500 years ago, this area was occupied by the Druids, and Neolithic people occupied it approximately 4000 years ago. Indigenous people would wrap up small amounts of the soil from this region in a cotton cloth and use it to heal ailments such as toothaches, and throat and neck infections. The strain, which the researchers discovered, has been named Streptomyces sp. Myrophorea. They are also focusing on environments where well-known antibiotic producers like Streptomyces can be found. (1,2)*

                What is significant about this finding is that Streptomyces “…Inhibited the growth of four of the top six multi-resistant pathogens identified by the WHO as being responsible for healthcare-associated infections: Vancomycin resistant Enterococcus faecium (VRE), methicillin-resistant Staphylococcus aureus (MRSA), Klebsiella pneumonia, and Carbenepenem-resistant Acinetobacter baumanii…”(1,2)*

                It also “…Inhibited both gram positive and gram negative bacteria, which differ in the structure of their cell wall; usually gram negative bacteria are more resistant to antibiotics…”(1,2)*

                The team is currently investigating which component of the new strain prevents pathogen growth, something that is not yet clear.  Dr. Gerry Quinn said “…“We will now concentrate on the purification and identification of these antibiotics. We have also discovered additional antibacterial organisms from the same soil cure which may cover a broader spectrum of multi-resistant pathogens.”…”(1,2)*

                According to Professor Paul Dyson of Swansea University Medical School, “…“”This new strain of bacteria is effective against 4 of the top 6 pathogens that are resistant to antibiotics, including MRSA. Our discovery is an important step forward in the fight against antibiotic resistance. Our results show that folklore and traditional medicines are worth investigating in the search for new antibiotics. Scientists, historians and archaeologists can all have something to contribute to this task. It seems that part of the answer to this very modern problem might lie in the wisdom of the past.”…”(1,2)*

                The soil holds many health benefits and healing properties. This is the premise of what our powerful probiotic Body Biotics™ Bio-Identical SBO Probiotics Consortia™ is built upon. It is no surprise that the earth has given us yet another gift of helping its inhabitants. We will watch this news closely and anxiously wait for the results of their research. Let this be a reminder though to only take antibiotics when absolutely necessary and follow the instructions as prescribed. Avoid meat and dairy treated with antibiotics, buying organic as much as possible, or avoiding it if need be.

                I hope the New Year brings you much happiness, good health and well being.

                Healthiest wishes,

                Kelli

                www.bodybiotics.com

                 

                Resources:

                1. https://www.sciencedaily.com/releases/2018/12/181227111427.htm
                2. dailymail.co.uk/health/article-6535579/Soil-rural-Ireland-contains-bacteria-kill-four-worlds-superbugs.html
                3. https://en.wikipedia.org/wiki/Traditional_medicine

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                  Dec 16 2018

                  This Holiday Season pack on the Antioxidants not the Pounds

                  Published by under Antioxidants

                  This holiday season, pack on the antioxidants not the pounds
                  Before you reach for the cookies, look to some other festive foods that are both delicious and healthy.  

                  The holidays are a great time to enjoy traditional recipes and to explore new ones as well. The great news is that many of the foods in season this time of year and found in our favorite holiday recipes are packed with antioxidants that are good for disease prevention.

                  Antioxidants inhibit the oxidation of other molecules. “…Oxidation is a chemical reaction involving the loss of electrons which can produce free radicals. In turn, these radicals can start chain reactions. When the chain reaction occurs in a cell, it can cause damage or death to the cell…”1*

                  Free radicals can cause oxidative stress, a process that can trigger cell damage. Your body can be exposed to free radicals from environmental sources including air pollution, cigarette smoke,  and sunlight. Oxidative stress is thought to play a part in various diseases such as cardiovascular diseases, cancer, Alzheimer’s, diabetes and Parkinson’s disease. Eye diseases including age related macular degeneration and cataracts are also thought to be caused by oxidative stress. Since antioxidants help inhibit oxidation of molecules, it is important to have a diet that is full of naturally occurring antioxidants such as in vegetables, fruits and nuts.2*

                  So which foods are packed with antioxidants? Here are some of the top foods…that can be found in holiday desserts and traditional recipes, but also can be eaten alone. So before you reach for a cookie packed full of sugar, flour, and empty calories, reach for one of these yummy foods first!3*

                  Pomegranates are on of my favorites. They are easy to peel, and getting the seeds out is like a treasure hunt. The bright red seeds can be eaten whole. Eat them by themselves or try putting them in a salad for a beautifully added color and crunch. They are rich in Vitamin C, potassium and fiber, which is great food for the healthy bacteria residing in the gut. One pomegranate  contains 48 percent of the recommended daily vitamin C intake, which is important for many health functions. This is a winter fruit, so enjoy them over the holidays. They are a great replacement for desserts. 4*

                  Walnuts 15-20 halves or one ounce packs an antioxidant punch and they are cholesterol free and low in sodium and sugar. Keep in mind, they are not low in calories, so be careful if you’re watching your weight.

                  Cranberries Most every holiday table contains cranberries. They are great in cranberry sauce, breads and full of antioxidants. For a yummy antioxidant rich dessert, try dipping fresh whole cranberries in melted dark chocolate than chill in the refrigerator. Both the cranberries and the dark chocolate have good antioxidants.

                  Ground cloves Cloves are used to spice up pumpkin pie or egg nog. Just one teaspoon of this spice is good for you.3*

                  Strawberries By eating a cup of strawberries, you not only get lots of fiber and 149% of your daily intake of Vitamin C, you get lots of antioxidants.

                  Brewed coffee Most people start the day with a cup of coffee. And why not? It provides antioxidants. Enjoy in the morning, or with that favorite dessert…or maybe just skip the dessert and enjoy that lovely coffee!

                  Raspberries Low in calories, and a beautiful Christmas red, these sweet berries are full of disease fighting antioxidants.

                  Pecans If you like pecan pie, here is a reason to like it even more. One ounce or 20 halves of pecans provide excellent antioxidants. If you are really good, skip the pie part and just eat the pecans!

                  Blueberries are a superfood that are high in antioxidants. The known health benefits of blueberries include helping to protect the skin from premature aging.  

                  Pumpkin While scientifically a fruit because it has seeds, pumpkin is more nutritiously aligned with vegetables. It is high in vitamins and minerals and low in calories. It’s an excellent source of beta-carotene, a carotenoid that your body converts into vitamin A. While pumpkin pie is a favorite dessert, pumpkin soup is a delicious way to use this squash.6*

                  Blackberries With just one cup of blackberries providing the daily recommended intake of Vitamin C, this dark purple berry is holds one with the highest antioxidant values of all the fruits. Serve with fresh whipping cream for a lighter, more nutritious dessert.

                  Red wine If you enjoy a glass of red wine with dinner, it may have some health benefits. It contains resveratrol, an antioxidant, found in the skin of the grapes. It helps prevent damage to blood vessels, reduces low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) and prevents blood clots. Some research links resveratrol to a lower risk of inflammation and blood clotting, which can lead to heart disease. Other studies found no benefits from resveratrol in preventing heart disease. But, drinking in moderation is key! Too much alcohol is absolutely not good for the gut or the body as a whole. 6*

                  Cinnamon You can find cinnamon in many desserts. It’s delicious in coffee and on just about anything. Try sprinkling on top of a fresh fruit smoothie. Cinnamon oil may help treat some types of fungal infections, such as Candida, according to results of a lab study, published in 2016.7*

                  Keep your eye on these healthy food items and be sure to include them in your holiday meals. Enjoy your holiday favorites, but focus on including lots of fresh vegetables and fruit in your diet. It’s all about moderation, staying active, and not overindulging in anything. Don’t forget to take your Body Biotics™ Bio-Identical SBO Probiotics Consortia™ to keep your gut healthy during this time of overindulgence, over scheduling and everything else that comes with the hustle and bustle of this time of year.

                  From all of us at Body Biotics™, we wish you the happiest of holidays full of peace, love and joy.

                  Kelli

                  www.bodybiotics.com

                  Resources:

                  1. https://en.wikipedia.org/wiki/Antioxidant
                  2. https://nccih.nih.gov/health/antioxidants/introduction.htm
                  3. http://www.fitnessmagazine.com/recipes/healthy-eating/tips/top-antioxidant-healthy-foods/
                  4. https://www.medicalnewstoday.com/articles/318384.php
                  5. https://www.healthline.com/nutrition/pumpkin#section1
                  6. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281
                  7. https://www.medicalnewstoday.com/articles/266069.php

                  No responses yet

                  Dec 02 2018

                  Why do we crave sugar and what to do about it.

                  Published by under probiotic supplements,Sugar

                  Why do we crave sugar and what to do about it.
                  Kicking the sugar habit can be harder than kicking a drug habit.

                  The holidays are around the corner! I don’t know how you feel, but I feel like they were just here! It’s amazing how fast a year can fly by. Just as you are finally getting to that New Year’s resolution, it’s time for another new year and another new resolution! Before the parties kick in and you are tempted with the three C’s…cookies, candy and cocktails, put together a plan for not letting this holiday season veer you off course from keeping your gut healthy and your immune system strong.  

                  It is so easy to throw caution to the wind when it comes to diet and nutrition when the holidays arrive. Cocktail parties and happy hours, office parties, and cookie exchanges  all tempt you with food and drink that may not be good for your gut. If you have a propensity for sugar, it’s hard to say no when it is in front of you. Especially if you someone who craves sugar all the time.

                  Why do some people crave sugar and others don’t? There are a few reasons, but the main reason is the microbiome and the type of bacteria residing there. And those that really shouldn’t be eating sugar crave it the most. Once you are used to a diet high in sugar, it is a very hard habit to beat. Sugar in particular has a strong effect on people It  has been shown “…to have an effect on the brain similar to that of an addictive drug…” In fact, for some, going cold turkey can cause withdrawal symptoms, such as depression, fatigue, muscle aches and headache. (1,2,3)*

                  Everyone has food cravings from time to time. Most often it is for junk food  and processed foods high in sugar, salt and fat.”… Food cravings are caused by the regions of the brain that are responsible for memory, pleasure, and reward…” With the gut-brain axis, it is a two way street. While we may consciously choose to eat a salad over a burger and fries, or vice versa, it can really be the gut microbes driving that thinking. Our gut bacteria can influence the brain’s choices for food. And it is through “cravings”. (1,2)*

                  “…Microbes may have their own evolutionary reasons for communicating with the brain…” according to  Carlos Ribeiro, who authored a paper on and studies the eating behaviors of Drosophila melanogaster, a type of fruit fly . “…For one thing, they feed on whatever the host animal eats. For another, they need host animals to be social so the guests can spread through the population. The data are limited to animal models so far, but Ribeiro believes that gut-brain communication can provide fertile ground for developing treatments for humans in the future. “…“It’s an interesting therapeutic window that could be utilized to improve behaviors related to diet one day,”…” he says…”.2*

                  There are other reasons behind sugar cravings as well. “…Many sugar cravings stem from a blood sugar imbalance. When your body ingests sugar, your blood sugar spikes and your body releases insulin to lower it to a safer level. If the insulin brings your blood sugar level a bit too low, as often happens, your body craves foods that will raise it and increase your energy. You’re on a blood sugar roller coaster, and it’s hard to get off it. The key to balancing blood sugar is to eat foods that prevent too much insulin from being released, such as protein and healthy fats, and consuming only small amounts of sugar (if any). It’s also important to eat regular meals and snacks, because blood sugar drops when you skip a meal…”3*

                  Eating protein and fat along with a high fiber diet, full of healthy vegetables and fruits is  crucial to kicking a sugar habit. For one, these foods feed the healthy bacteria residing in the gut, whereas sugar feeds candidas albicans and other unhealthy bacteria. The more these unhealthy bacteria multiply, the more sugar cravings you will feel because these bacteria want to eat. This need to eat sugar sends messages to the brain to feed them, thus the cravings. (1,,3)*

                  On the other hand, healthy fats and protein provide a slow stream of energy and vegetables and fruits provide the fiber and bulk to help you feel full. When the body can’t find sugar for its energy, it turns to fats, so eating healthy fats such as nuts, seeds, and avocados (in healthy portions) can help your body get its energy elsewhere. Protein helps satisfy hunger and cravings, and some of the amino acids found in protein build the brain chemicals like dopamine, which make us feel good. When we feel balanced and energized, we are less likely to seek a sugar high. “…A study in the journal Obesity found that overweight men were able to reduce their cravings by up to 60 percent by getting 25 percent of their daily calorie intake from protein. The same study found that a high protein diet helped reduce the desire for nighttime snacks by 50 percent…” (1,3)*

                  Stress  is another thing that can cause us to crave sugar. When we get stressed out, the hormone cortisol floods the body and releases glucose from the liver. This raises blood sugar. Fluctuations in blood sugar can cause cravings, so if we are constantly stressed it is not good for our blood sugar levels. Lack of sleep can also cause us to eat poorly and seek out sugar as we are looking for that energy boost to combat fatigue. So avoid over scheduling yourself and putting yourself in stressful situations when possible, and get to bed early when you can! (1,,3)*

                  Bad habits can also cause us to crave foods and overeat. If you are used to wallowing in junk food when you are sad or stressed, or you are replicating habits witnessed growing up, we may just be repeating bad behaviors. Pay attention to what your habits are and it’s never too late to change! Just because your parents overate, or had to have sweets after every meal, doesn’t mean you do! (1,3)

                  But there are ways to ward off cravings.

                  • When you crave sugar, identify if you are just hungry or thirsty. Drink a big glass of water and eating some protein, a handful of nuts or some fruit.
                  • Have healthy foods in the house, not sugar!
                  • Get plenty of sleep
                  • When you are craving junk, remove yourself from the situation. Go for a walk, or walk away from the dessert table where the temptation calls you.
                  • If you are going to a party or cookie exchange, eat before you go so you don’t walk in starving. If there are only unhealthy choices available and you are hungry, of course you are going to eat them.
                  • Reduce your stress (3,4)*

                  Sugar really is one of those things that we should work to eliminate from our diets. It is just not good for us. And don’t think replacing it with sugar substitutes is the answer. Those are even worse! Completely eliminating our diets can be extremely difficult for most. So remember the mantra…”moderation”! Pay attention to what you are putting in your mouth. Keep a food journal to be very honest with yourself and hold yourself accountable. And in that journal, write down when you are taking your Body Biotics™ Bio-Identical SBO Probiotics Consortia™ to ensure you are taking it daily and providing your gut the healthy bacteria it needs to ward off those sugar cravings. *

                  Good luck this month and slow down to enjoy the season. If you do eat some sugar…don’t stress out about it! That will only cause you to crave more.

                  Healthiest wishes for a happy holiday season,

                  Kelli

                  www.bodybiotics.com

                  Resources:

                  1. https://www.medicalnewstoday.com/articles/318441.php
                  2. https://www.scientificamerican.com/article/how-gut-bacteria-tell-their-hosts-what-to-eat/
                  3. https://www.washingtonpost.com/lifestyle/wellness/explaining-the-siren-song-of-sugar-and-how-to-beat-the-habit/2018/01/26/8a9557f8-f7ae-11e7-a9e3-ab18ce41436a_story.html?noredirect=on&utm_term=.14a1e765f332
                  4. https://www.healthline.com/nutrition/14-ways-to-eat-less-sugar

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