One of the things I love about Christmas is meeting up with family & friends and having some yummy food!
The food temptation for me starts way before Christmas though: suddenly I can spot my beloved marzipan and other European sweets in many shops – how can I resist!
While I believe occasional indulgence is totally fine, I often hear clients complain that they have to lose weight & detox in the New Year, because they over-indulged.
Let’s see what we can do to keep things in check.
Mindful eating will help you to truly enjoy your meals while improving food choices and calories:
Slow down – celebrations often last for hours, so you’ve got lots of time to enjoy. It can take up to 20 minutes for your body to feel full after starting to eat. Take small bites, chew your food (30 times is recommended) and put down your fork between bites.
While eating, check with your body if you are full and if the food is satisfying. Listen to the
The news tells us that this year is one of the worst flu seasons.
A good time to think about our gut health. Our gut is not only our first-line defence when pathogens enter our body through our mouth, but also contain Gut-associated lymphoid tissue (GALT) which are a big part of our body’s immune defence.
A good gut function will also ensure that we are absorbing all the good nutrients we need for our immune system to function.
Here are some tips to get you through winter healthy:
=> Incorporate a lot of veggies into your diet for the important immune nutrients. A bone broth soup is an easy way to do that and will also provide you with gelatine, a great gut healing protein.
=> Add garlic in your cooking, which has antimicrobial properties.
=> Fibre, fibre, fibre – feed your best friends in the gut – the microbiome. They are great warriors that help you defend your body.
Fibre is found in veggies, fruit, nuts & seeds, legumes, wholegrains.
With many people suffering from constipation, haemorrhoids and other digestive issues, knowing how to best poo can be helpful.
First of all, when you have to go – go! If you hold on, your poo can become dry and hard to pass. You’re also teaching your gut bad habits.
If you drink plenty of water, eat a healthy & balanced diet, exercise and you still strain when going to the toilet, you might want to try changing your sitting position.
You see, sitting on the toilet with your feet on the ground is not actually ideal for your gut. Your rectum has not been designed to stay open when you sit. Your clever body has a muscle that holds and pulls your gut in a direction like a lasso, causing a kink. This is a clever design so that you don’t have to do anything to keep your poo inside. Now you probably know what happens if your water hose has a kink? The water stops flowing, right?
The best position to relax this muscle and get rid of the kink is to squat. This is one of the reasons why you won’t fi...
Do you feel or even look as if you’re 3 months pregnant, but you are not?
Gas in your bowel, also known as wind, flatulence or farting, is normal - everybody farts between 5 to 15 times per day.
Our intestines produce between 500 and 2000mls of gas - consisting of methane, nitrogen and carbon dioxide - which is passed out of the anus regularly. Most of the gas is produced by your bacterial flora in the colon, and the rest is from swallowing air. Our bacteria do not only produce gas though, they also remove it (thank goodness).
Some people however suffer from excessive flatulence and smelly winds, which can not only be uncomfortable and sometimes embarrassing, but could also be an indication of a health problem.
What causes it?
Many different reasons can be the cause of bloating; some of the most common ones are:
Poor eating habits
If you eat while stressed or busy doing other things such as watching TV, you are more likely to eat too quickly, swallow too much air and not chew your food proper...
Christmas is approaching quickly and many people are already starting to relax with their health regime. Enjoy the yummy Christmas meals, but don't destroy all the hard work you've done this year! Here are some tips that your body - especially your gut - will love:
Choose foods low in fat
Did you know that a high-fat diet contributes to an unhealthy gut flora? The warm weather makes salads ideal dishes at Christmas dinner.
Always include fibre
If your gut bacteria do not get enough fibre, they will literally eat the walls of our colon. Choose nuts for nibbles, eat oats for breakfast and choose brown rice over white rice. Fibre will also help you to keep fuller for longer and aid digestion.
Spice up your meals
Cinnamon, ginger, cardamom, nutmeg and cloves do not only give your meals & drinks a ‘Christmassy’ flavour, but also help with your gut health. Have you tried this Healthy Chai Smoothie?
Time for a drink?
Choose a good quality red wine rich in polyphenols, whic...
Prescription drugs often address the symptoms, but rarely tackle the cause. A qualified naturopath focuses on identifying and treating the cause, taking into consideration the physical, mental and emotional factors that contribute to your health.
2. Empower you
Focusing on disease prevention, a naturopath will educate and empower you to make better choices in order to achieve greater health throughout your entire live.
3. Save money
Stop trying all the supplements that are advertised or work for your friends. A naturopath can provide you with high quality supplements which are appropriate for YOU and at the right dose.
4. Make sure you are safe
Natural is not always safe. A naturopath will know which herbs or nutrients interfere with medication or cause any side effects – some can actually enhance pharmaceutical medications resulting in a positive interaction.
5. A partner that helps you achieve your goals
It is easy to get lost as Dr. Google provides confusing information on...
Many people suffer from SIBO (Small Intestinal Bowel Overgrowth) without being aware of their condition. SIBO occurs when your gut bacteria relocate from the large intestine to the small intestine, causing digestive issues such as constipation or diarrhoea, bloating, burping and reflux. SIBO is also associated with brain fog, joint pain, skin issues, nutritional deficiencies, gallstones, acne, autism, chronic fatigue syndrome, depression, gallstones and many more health conditions.
Did you know that
43% of diabetes patients suffer from SIBO?
66% of coeliac sufferers were found to have SIBO?
80% of people diagnosed with irritable bowel syndrome have SIBO?
What causes SIBO?
Different circumstances can cause your bacteria to travel. Some are:
- Gastrointestinal infection
- Bad diet - especially overconsumption of simple carbohydrates such as sugar.