Exploring the Root Causes of Acne

There comes a point when you've tried every single over-the-counter product you could find in your battle against the dreaded blight of acne... and yet still the battle rages on. You may have even crossed over to more natural methods of skincare like the honey face mask, homemade toner and coconut oil. And while these certainly help (I know from experience!), they fail to do one important thing: address the root causes of acne.

For a few, cleansing methods alone are enough to eradicate acne. But for the rest of us, there is something going on under the surface that is causing acne to rear its ugly head.

They say beauty isn't just skin deep. Well, neither is your acne.

Getting down to the root of the issue isn't easy. For one thing, we're all different. What causes my acne may have nothing to do with yours. It's all about how our bodies function as individuals. Still, while there are many factors that may be contributing to your acne, they all boil down to four simple categories:

1. Gut Health


2. Stress


3. Toxins


4. Hormonal Imbalance

Keep in mind that these can be tied together (and usually are). Stress can cause hormonal imbalances, poor gut health can cause toxins to build up, toxic overload can cause stress, etc. It's all just one big cycle of cause and effect. Because of this, you may have to address all four of these root issues to truly achieve clear skin (and excellent health). But many of you may experience dramatic results simply by identifying the one factor that's at the bottom of everything and addressing it accordingly.

Let's delve a little deeper into these four categories:

1. Gut Health

I put this one first for a reason--mainly because the condition of your gut affects your entire body far more than most of us realize. Balancing gut flora and rebuilding the strength of your gut lining is imperative to good health. An unhealthy gut system can contribute to toxic overload, hormonal imbalances and stress--gut health is truly the foundation of your overall health and well being.

Acne may actually be one of the first problems to surface when something in your gut isn't functioning properly. Better to catch this one early on than to wait until even more devastating symptoms arise. Simple ways to improve your gut health include eating probiotic foods like raw milk yogurt, taking herbal bitters to improve digestion, and having at least one cup of bone broth every day. Others find they experience more healing when they cut out more difficult to digest foods such as dairy and grains.

If you find yourself facing food intolerances, consider doing the GAPS diet or the Specific Carbohydrate Diet (SCD) in order to restore gut health and reverse food sensitivities. These are strict diets, but they are also only temporary and can be extremely effective at repairing a damaged gut.

2. Stress

Stress is a common root cause of acne because it raises adrenaline and cortisol levels. When these stress hormones are chronically elevated, certain health issues begin to crop up. Acne is just one of them (others include back pain, irritability, headaches, insomnia and more--read more about high cortisol here).

For me, a telltale sign of stress-induced acne is--for lack of a better term--bacne. I only experience breakouts on my back and shoulders when stress is the issue. Fortunately I rarely experience this anymore, most likely because I've put a lot of effort into learning to manage my stressors and deal with them in a more positive way. I've also taken up a few positive habits like yoga practice and getting plenty of quality sleep.

Read more about how to reduce stress or learn more about the effect of stress on the body.

3. Toxins

Let's face it: in many ways our world is more toxic than ever. Some suggest that when our systems are overloaded with toxins (think chemical dyes, pesticides, synthetic hormones, fluoride, chlorine, etc.), the body has trouble processing and eliminating all of them. This overload ends up manifesting itself as clogged pores and acne. If you are sensitive to certain chemicals, this may be doubly true. Melissa from The Cellulite Investigation has written extensively about her experience with fluoroderma and acne. For her, exposure to fluoride guarantees cystic acne breakouts. Read more about her thoughts on fluoroderma and acne here.

Whether you are sensitive to specific chemicals or just suffer from general toxic overload, practicing some simple detoxification methods may prove to be very helpful. Try things like dry brushing your skin, drinking a glass of warm lemon water first thing in the morning, oil pulling, taking Epsom salt baths, or rebounding.

4. Hormonal Imbalance

Hormonal imbalance is another common underlying cause of acne, but unfortunately conventional medicine offers only one solution: birth control pills. Not my cup of tea!

But hormonal imbalances is last on my list simply because restoring gut health, managing stress and detoxing can all help balance your hormones. But for some, hormones are truly the root cause of their acne, and in that case it's an appropriate place to focus your efforts. I always recommend natural remedies for balancing hormones first and foremost. For instance, many people experience positive results with raw maca powder or vitex (chaste berry extract), both of which are well known for their ability to naturally balance hormones.

Elevated levels of DHT (dihydrotestosterone) may also contribute to your acne, especially if you experience mostly cystic acne along your jawline and chin. Herbs that balance DHT levels include saw palmetto extract and spearmint tea.

Managing blood sugar and insulin levels is also a key in balancing your hormones. Balanced, real food meals are the best way to get your blood sugar under control. Include some protein and fat with your carbs (specific amounts will vary based on your individual metabolism), and eat smaller meals to avoid drastic upswings in your blood sugar and insulin levels. Some people find specific foods trigger a blood sugar roller coaster. Refined white flour and white sugar seem to be the most common culprits.

If you suspect hormonal imbalance to be the root cause of your acne, then getting a hormone profile test may be needed to determine where you should focus your efforts and if bioidentical hormone replacement is necessary in your particular case.

Try to remember the bigger picture when figuring out the root causes of your acne. Addressing the above issues may not solve your acne woes overnight. It takes time to heal. Impatience will only conjure up feelings of stress--which we know does nothing to improve your complexion! So think long term and make healing your acne just as much about healing your body as a whole. That's when the real benefits happen.

This post is part of Fight Back Friday and Real Food Wednesday.

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Video Tutorial: How to Make Real Beef Stock

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As I said in my GAPS mistakes post earlier this week, you can't overstate how healing real bone broth can be. The gelatin and minerals in authentic broth are essential for rebuilding the body and replenishing nutrient stores. And if you're doing GAPS, bone broth plays a key role in healing the gut and easing inflammation.

Unfortunately, it's difficult to find quality broth and stock on the market today. Your best bet is to make it at home yourself with good quality beef bones. This will ensure that you get the most nutrients and gelatin into your stock. The good thing is that making beef stock at home is a simple process that doesn't take too much hands-on work:

How to Make Real Beef Stock

by Ann Marie Michaels

Looking for more GAPS-friendly recipes? Check out Ann Marie's Reversing Food Allergies Class: get complete lifetime access to more than 200 GAPS-friendly recipes, 50 video tutorials, and exclusive forum support for those embarking on the GAPS diet!

Have a Question About the Reversing Food Allergies class? 

Some of the most common questions about the class include:

How can I afford GAPS?

What if I'm allergic to eggs or nuts?

What if I'm on the road a lot?

Ann Marie answers all of these questions and much more here. 

Save $50 $70 on Enrollment for Reversing Food Allergies!

Enrollment for Reversing Food Allergies ends on April 5th. Right now the entire class is available for $149, but the price will increase to $199 on April 6th. 

SPECIAL COUPON OFFER:  If you sign up through April 1st you can get the class for $129 with coupon code HEAL. If you are interested in this class, sign up now and take advantage of this deal.

Sign Up For the Reversing Food Allergies Class Today 

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Video Tutorial: How to Make Ghee at Home

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Here's a great video if you want to learn how to make your own ghee at home. The great thing about ghee is that it's tolerated by nearly everyone. Even those with dairy allergies to lactose or casein can often tolerate ghee without negative reactions. But even without the lactose and casein, ghee still contains the same important vitamins and minerals that butter does. That makes ghee one of the most important fats to use if you're on the GAPS diet, especially if you can't tolerate butter yet.

Can't make your own ghee? Check out my resources page for a great source of grass-fed ghee!

How to Make Ghee at Home

by Ann Marie Michaels

Need more GAPS-friendly recipes? Check out Ann Marie's Reversing Food Allergies Class: get complete lifetime access to more than 200 GAPS-friendly recipes, 50 video tutorials, and exclusive forum support for those embarking on the GAPS diet!

Questions about the Reversing Food Allergies class? 

Some of the most common questions about the class include:

How can I afford GAPS?

What if I'm allergic to eggs or nuts?

What if I'm on the road a lot?

Find the answers to all of these questions and more here.

Save $50 $70 on Enrollment for Reversing Food Allergies!

Enrollment for Reversing Food Allergies ends on April 5th. Right now the entire class is available for $149, but the price will increase to $199 on April 6th. 

SPECIAL COUPON OFFER:  If you sign up through April 1st you can get the class for $129 with coupon code HEAL. If you are interested in this class, sign up now and take advantage of this deal.

Sign Up For the Reversing Food Allergies Class Today

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Avoid These 5 GAPS Diet Mistakes

With the new Reversing Food Allergies Class open for enrollment, there's been a flood of blog posts and comments about the GAPS diet in the real food community. Many people are asking if GAPS is right for them or if it's even feasible for them to begin the GAPS diet protocol.

I've been doing research into real food nutrition and metabolic health for three years now, and everything I've learned has taught me that balance is one of the most important keys we can implement for our health.

I don't ever recommend strict diets like GAPS lightly. Keeping things simple and doable is extremely important to me.

However, many of us are coming from a place where our bodies need healing. In this case, the GAPS protocol can be highly beneficial. But common mistakes may be holding you back from your full healing potential on the GAPS diet.

5 Common GAPS Diet Mistakes and How to Avoid Them

GAPS Diet Mistake #1: Too Many PUFAs

The typical Western diet is drenched in polyunsaturated fatty acids (PUFAs). These fats accumulate in the body's tissues and can cause many health problems (including inflammation and suppressed thyroid function). The only way to allow your body to detoxify from a build-up of PUFAs is to strictly limit your intake (which is honestly not too difficult) and eating mostly saturated fats instead (which tend to displace the PUFAs in your tissues). 

Why is this a problem on GAPS? Because many people rely heavily on seeds, nuts and nut flours while on the GAPS diet. 

Most seeds, nuts and nut flours are very high in PUFAs. Polyunsaturated fats--even those in nuts--tend to oxidize very easily, both outside and inside the body. While the fats in nuts are obviously an improvement compared to the fats in vegetable oils like corn and soy (which are also mostly PUFAs), they can still be overeaten. 

Seeds, nuts and nut flours are fine in moderation while on GAPS. But eating them daily and especially several times a day might actually be holding you back from healing completely.

If you want to eat more nuts, choose from those with a lower PUFA content, like macadamia nuts, hazelnuts and cashews. 

GAPS Diet Mistake #2: Not Enough Carbs

Again, this is about balance. GAPS is a healing protocol, and carbs play a specific role in helping the body rebuild. Without enough carbohydrates, the body tends to overtax the adrenal system and will eventually suppress thyroid function. This tends to signal the body to break down its own tissue for energy rather than rebuild.  

On GAPS, restoring the integrity of the gut wall is crucial, so signaling the body to rebuild is vitally important.
 

Eating carbohydrates with protein and fat allows the body to take full advantage of the building materials in your food. This way you will use the amino acids and fatty acids from the food you eat to rebuild and replenish cells. 

While it's true that starches and grains are not allowed on GAPS, vegetables, fresh juice, fruit and honey most certainly are. Take full advantage of this and be sure to include at least some carbohydrates with every meal.

If you are concerned about blood sugar, you can eat smaller more frequent meals, and also be sure to eat protein and fat with your carbohydrates. This will help restore natural blood sugar regulation.

GAPS Diet Mistake #3: Not Enough Food

This is extremely important. Stimulating metabolic function is mandatory if you want to heal your gut. Thyroid function and gut health go hand in hand--you can't have one without the other. Eating plenty of GAPS legal food will restore both. The GAPS diet can feel restrictive and it may feel difficult to find enough food to eat during the day. But right now more than ever your body needs food. It needs energy to heal and nutrients to replenish cells. So eat up!

GAPS Diet Mistake #4: The Wrong Proteins (Too Much Meat)

Don't get me wrong: good quality meat can be a healthy addition to the GAPS diet. But relying too much on muscle meat for your protein overloads your body with inflammatory amino acids and will cause imbalances. Eating plenty of bone broth (gelatin), organ meats and whole eggs will help counteract this effect and give you a proper balance of amino acids. Soups are excellent because they balance meat and broth intake together (plus they taste amazing!). Ann Marie's GAPS class covers making broths, soups and stews in lessons 3 and 5.

I cannot overstate how incredibly healing bone broth and gelatin can be during the GAPS diet. They are an absolute necessity.

GAPS Diet Mistake #5: Too Many Probiotics, Not Enough Prebiotics

I know a lot of folks who spend a small fortune on probiotics during GAPS. I do not know if this is necessary for everyone. You can pummel your system with probiotics, but if those friendly bacteria don't have the energy they need to colonize, then your efforts may be in vain. Probiotics need prebiotics to thrive and repopulate your gut with healthy bacteria. Get plenty of prebiotics by eating vegetables and fruit, whose fiber actually feeds friendly bacteria in the gut.

Questions about the GAPS class? 

Some of the most common questions about the GAPS class include:

How can I afford GAPS?

What if I'm allergic to eggs or nuts?

What if I'm on the road a lot?

Find the answers to all of these questions and more here.

Sign Up For the Reversing Food Allergies Class Today

 


This post is part of Real Food Wednesday and Fight Back Friday.

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Research Shows Probiotics Benefit Children

 

 

Gut health is as important for kids as it is for adults--and even more so, since their bodies are growing. Their brain development, their immunity and their assimilation of important nutrients all depends on the health of their gut flora. While I believe probiotics are just one piece in the puzzle of gut health, I do think that the right kind of probiotics (such as those that naturally occur in fermented and cultured foods) can be beneficial to kids when part of a balanced, nutritious diet. Research is starting to agree:

• One study found that children who consumed probiotics experienced less flu and cold symptoms, recovered more quickly from illness, and required less antibiotics to treat colds and the flu. As a result, children who took probiotics also missed less school (or daycare) than those who didn't.  

• Researchers recently reported that probiotics reduced the symptoms of IBS (irritable bowel syndrome) in children in this study.

• Another study in Finland showed that infants with eczema who were given probiotics had fewer outbreaks and showed more improvement than infants who received no probiotics.

• Yet another study conducted in Italy found that probiotics in fermented milk reduced the severity of hay fever symptoms in young children. Researchers noted that children who received probiotics also experienced less diarrhea.

Of course, it helps to keep a balanced perspective when it comes to probiotics for kids. More is not necessarily better and there's no need for everything in our (or our children's) diets to be full of probiotics. The addition of a few key probiotic foods is the right approach for most. Once you find a few fermented and cultured foods your family enjoys, you can start making them part of your regular meals.

A Word on Probiotic Supplements:

Thinking about giving your kids a probiotic supplement? It's tempting, but not necessarily the best route for most. Supplements, in general, are poorly regulated and often contain additives we don't want in our bodies. While many probiotic supplements claim to have a certain count of live bacteria, by the time it gets to you, you really can't know for sure what you're getting.

While high quality supplements can have their place in short-term therapy, generally the best way to get probiotics is through food. And I don't mean those cute little yogurt cups (which are mostly dyes and additives anyway, with a few live cultures thrown in to make them appear healthy). I'm talking about good old-fashioned fermented foods. Like sauerkraut, kimchi, lacto-fermented ketchup, yogurt, and kefir. Making these at home is simple and inexpensive.

If you want to learn everything there is to know about fermenting and culturing food at home, I highly recommend taking a look at the Get Cultured! E-course by Jenny McGruther. Her instructional videos are phenomenal and her recipes are timeless. If you want to get a taste of what you'll receive in this comprehensive course, check out the free bonus lesson on making healthy french fries and ketchup! Otherwise, go take a look at the complete lesson plan, or the FAQ page if you have any questions about the course.

Don't forget to try these probiotic recipes:

• How to Make Raw Milk Kefir
• How to Make Raw Milk Yogurt

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Before Pepsi, Nitrates and Refrigerators...

How did we cure meats before sodium nitrates were around? What did we do with fresh milk before every kitchen had a refrigerator? How did we carbonate beverages before Pepsi?

The answer: fermentation!

There was a time when everyone who knew their way around a kitchen also knew how to preserve food without freezers and without chemical preservatives. They knew how to culture and ferment foods to keep their families healthy and well-fed all year round. This is a lost art. And it would be nearly forgotten if real food advocates like Jenny McGruther weren't around to help us relearn this timeless skill!

Get Cultured! Learn How to Ferment Just About Everything

Don't know how to make sauerkraut? Botched your last batch of lacto-fermented ketchup? Still using storebought pickles? Then it's time to enroll in the Get Cultured E-Course!

This class covers everything about fermenting and culturing that you could imagine. Learn how to naturally cure meats. Learn how to make the best sourdough. Learn how to make dairy-free yogurt and kefir.

Click here to see what's included in the lesson plan.


Watch the Video Below to Learn More:









What You'll Learn:

• Why fermented foods  are critical to your health
• How beneficial bacteria can actually work with your DNA to build immunity
• How to enhance digestive health through real food
• How you can make everyday foods like ketchup, mustard and mayonnaise that enhance your family’s health
• How to make yogurt and kefir using raw milk, pasteurized milk or even coconut milk
• How to make natural, low sugar sodas that are actually good for your kids
• How to make bacon and corned beef without added nitrates/nitrites in just a few simple steps
• How to preserve foods naturally with the lost art of fermentation
• How to troubleshoot when your home-fermented foods go funky
• How to ferment foods naturally and safely

What You'll Get:
 

• 13 Comprehensive, Multimedia Online Lessons
• 52 Online Video Tutorials 
• Over 100 Recipes for Naturally Fermented Foods
• Over 60 Print Tutorials that you can go back to time and time again.
• FREE: Get Cultured! A 36-page e-book detailing some of my favorite vegetable ferments.
• Recorded Conference Calls so you can get your questions answered over the phone with Jenny.
• Premium Instructor Support with priority email response within 24 hours.
• Downloadable Print Materials to Take Notes & Organize Your Recipes
• Sample Shopping Lists and Equipment Recommendations.
• Discounts from companies I know, use and trust.

If you have any questions about this class, click here to go to the FAQ page.

This course includes lifetime access to all of the materials. You can take this class whenever it's right for you. No worrying about trying to master everything right away. You will always be able to come back and review any lesson whenever you'd like--forever.

Special Coupon Code: Jenny is offering a special discount to all my readers. Use coupon code SOURPICKLES to get $20 off the cost of this course.  

**This offer has expired.**

Sign up today and pay only $149 dollars for the entire course. Use coupon SOURPICKLES and it's only $129! That's less than $12 per lesson, and you will come away from this class knowing everything you need to know to become an expert at fermenting and culturing just about every food you can think of!

Can't get the whole class? You can sign up for individual lessons, too!

Enrollment ends on February 28. After that, cost of the class will increase to $199.

This post is part of Real Food Wednesday.



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Book of The Month Review: Gut and Psychology Syndrome (GAPS) by Dr. Natasha Campbell-McBride

What if you could tie all your health problems to one central system in the body? What if skin disorders, allergies, depression, and learning disabilities could all be cured by repairing this single system? Dr. Natasha Campbell-McBride proposes just this in her book Gut and Psychology Syndrome.

Dr. Campbell-McBride believes your overall health is a direct reflection of the health of your gut. A thread that runs through the entire book is the importance of gut flora:

“Anatomical integrity of our digestive tract, its functionality, ability to adapt and regenerate, ability to defend itself and many other functions are directly dependent on the state of its microscopic housekeepers–our gut flora.”

“A well-functioning gut with healthy gut flora holds the roots of our health. And, like a tree with sick roots is not going to thrive, the rest of the body cannot thrive without a well-functioning digestive system.”

“If the gut flora is damaged, the best foods and supplements in the world may not have a good chance of being broken down and absorbed.”

According to Dr. Campbell-McBride, there are several primary ways gut health is damaged: antibiotics, steroids, birth control pills, a poor diet and stress are just a few examples. She also explains how gut health is inherited, which helps explain why our health problems are getting progressively worse with each generation.

It was fascinating for me to read that our gut has the capacity to neutralize the myriad of toxins we encounter in a given day--if gut health has not been compromised. But because so many of us have poor gut health, we can no longer handle all of these toxins in our food, water and environment (which is probably why detoxification is such a popular trend in the alternative health arena). 

In the book, Dr. Campbell-McBride speaks in detail about:

• Why the current explosion of autism cannot be explained solely by genetics or modern diagnostic procedures.
• Why dietary fiber is beneficial but may cause problems in those with poor gut health.
• How restoring gut health can correct many vitamin deficiencies.
• Why the gut is the “cradle of the immune system” and how gut health directly affects the strength of our immunity against viruses, bacteria and fungi. 
• How the growth of specific strains of pathogenic bacteria can affect the digestion of certain foods so dramatically that these foods can actually affect us just like consuming alcohol and or using recreational drugs.
• Why the popular gluten-free/casein-free diet may not be enough for most autistic children.
• How you can actually heal the gut to the extent that a GAPS patient may eventually be able to tolerate formerly intolerable ingredients (such as both gluten and casein).
• What Dr. Campbell-McBride thinks about vaccinations and their link to the current autism epidemic (it may not be what you think!).
• Why stomach acid is essential for digestive health and nutrient absorption.
• Why everyone should be on a therapeutic dose of high-quality probiotics.
• Which supplements are most essential and why getting nutrients from food is more effective than pills.
• How to assist healing by implementing very simple detoxification methods and getting rid of common everyday toxins.
• How ear infections happen, why they reoccur, and how we can properly prevent and treat them (I didn't know much about ear infections so this was really interesting to me!).
• What role genetics really plays in our predisposition to specific health issues.

The Actual Diet

“Yet appropriate nutrition is the cornerstone of any successful treatment of any chronic disease.”

The diet for GAPS is considered by most to be very strict, and rightfully so. While not necessarily low-carb, the GAPS diet could be considered close to Paleo standards--cutting out all grains and starchy foods, eliminating almost all dairy products, focusing on traditional fats, proteins, vegetables and fruit. (Most of these changes are required during the beginning of the diet, but many foods are reintroduced in moderation as time goes on.)

Traditional broth and fermented foods are a staple of the GAPS diet because of their ability to heal the gut and replenish it with healthy flora. Cod liver oil and liver are valued for their vitamin A content. Coconut fat also has a special place in the GAPS diet--from page 184:

“It is a good idea for GAPS patients to have coconut on a regular basis.”        

This says it all for me. This is one of the only books I have reviewed that heartily recommends animal foods, saturated fats and other traditional foods as part of a healing diet. That alone is pretty impressive to me.

My biggest quibble with the diet is that most people tend to put a tremendous focus on eating lots of nuts (and nut flours, nut milks, etc.) while eating GAPS style. My personal concern would be the immense omega-6 fatty acid content in nuts and how easy it would be on such a diet to consume a serious excess of these fats. Most of the food in the modern diet is drenched in omega-6 fats. I’m really not too sure we need to consume a whole lot more of them.

Since the diet is so strict, the recipes and meal ideas in this book (as well as in the GAPS guide book) are essential and will no doubt come in handy to anyone embarking on the diet.


Who Belongs on the GAPS Diet?

I will come right out and say I've never tried the full GAPS diet. (I'm just too wimpy to give up my raw milk.) But in spite of that, I've still made several lifestyle changes based on what I've read in the GAPS book, including eating sauerkraut daily, taking a good probiotic, eating a lot less gluten, taking hydrochloric acid as needed, using broth more often, etc. Sure, there are other nutritional programs that teach some of these practices, but let me tell you: I did not take any of this half as seriously as I did after reading GAPS. I now put my gut health on a pedestal where it belongs. So while not everyone needs to do the full GAPS diet, I'm convinced that darn near everyone can benefit from reading the book.


What about the GAPS Guide?

I have both Gut and Psychology Syndrome as well as the GAPS guide by Baden Lashkov. While it isn't necessarily essential to have both books, it certainly helps. Dr. Campbell-McBride's book is the foundation of the GAPS diet: it is in-depth and comprehensive. The GAPS guide is more of a condensed, how-to version that provides a little further direction in how you should go about actually implementing the diet. It also includes detailed instructions for doing the GAPS intro diet, which many people have found to be an essential part of the healing process. I personally found both books very helpful and would recommend using them together.

Buy Gut and Psychology Syndrome by Dr. Campbell-McBride today.

Don't forget to try these probiotic recipes:

• How to Make Raw Milk Kefir
• How to Make Raw Milk Yogurt

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Weight Loss Wednesday: It's All in Your Gut

 .

When you think of the two words "weight" and "gut" in a sentence, you probably get a picture of Homer Simpson's beer belly. But that's not the "gut" we're talking about today. Sure, we'd all like to trim a few inches off the waistline, but what's going on inside is what really deserves your attention.


What is a Healthy Gut?

If gut health were a movie, bacteria would be the star of the show. Friendly bacteria make it all happen:

- They provide a physical barrier that keeps the gut lining healthy and functioning at its best. This includes controlling the turnover rate of enterocytes, cells which play a key role in the digestion of our food.

- Good bacteria in the gut actually neutralize toxins and essentially "detox" us from heavy metals, chemicals, and many other toxins we encounter on a daily basis.

- They keep bad bacteria in check. Harmful bacteria is always present in the gut and even has beneficial tasks to perform--if it's tightly controlled by the good guys. When there is plenty of healthy flora around, you don't have to worry about pathogenic bacteria stealing the show and wreaking havoc on your health.

- Good bacteria in the gut is also the star player in digestion and nutrient absorption. Whether it be a protein, carbohydrate, fat, vitamin or mineral, you can bet your boots that friendly bacteria helps your body utilize it.

- Beneficial bacteria plays a key role in producing important immunity regulators like interferon, cytokines and lymphocytes. In her book Gut and Psychology Syndrome, Dr. Campbell-McBride calls the gut "the cradle of the immune system." Everything from virus protection to allergy response happens here.


How Gut Health Impacts Weight


Nutrient Absorption:

We all know what we eat affects our body composition. What's even more important is what our body does with what we eat. A healthy digestive system is capable of getting the most out of your food. So in some sense, nutrient density happens in your gut.

When you aren't getting what you need out of your food, your body will crave more of it. Like Jon Gabriel talks about in his book The Gabriel Method, this is a form of starvation--no matter how many calories you eat or how much fat you're storing--because your body is not getting its basic nutritional needs met.

If your gut bacteria is in bad shape, you're definitely not absorbing what you should be from your food. For instance, someone with an unhealthy gut will struggle to break proteins down so they can be used in the body to repair vital tissues and fuel neurotransmitter production. As Ann Marie and I discussed in our podcast earlier this month, protein is a key nutrient in both physical and mental health. In terms of weight, protein is both satiating and energizing. Being able to properly digest it is essential.


Stress:

When your gut suffers, so does your whole body. Poor gut health can increase your toxic load, cause inflammation throughout the body, and disrupt neurotransmitter production (just to name a few). This all adds up to one thing: STRESS. And stress is your number one enemy if you're trying to lose weight. You can read more about how stress affects your weight here and here and here and here.


Cravings:

When bad bacteria is growing out of control in the gut, you can experience massive cravings for junk food. In fact, one study showed that chocolate cravings appear to come from microbes in the gut. Overgrowth of Candida (a yeast species) actually ferments carbohydrates in your gut into alcohol, essentially getting you "drunk" on food. A dysfunctional gut can also turn proteins like gluten and casein into opiates, so you can virtually get "high" on food as well. This could explain why foods like pizza (tons of wheat flour and cheese) have such an addictive affect on some people. If you feel addicted to certain foods, gut health may the root issue.


Gut Health Do's and Don'ts


Don't... take birth control pills, steroids, or antibiotics if you can possibly avoid them. These all directly interfere with the balance of flora in your gut.

Do... consider taking a good quality probiotic, cod liver oil, and Betaine HCl supplements if needed. These support gut health, correct nutritional deficiencies and aid digestion.

Don't... eat lots of refined foods, which offer little by the way of nutrition and feed harmful bacteria.

Do... eat plenty of fermented foods (like sauerkraut and yogurt), healthy fats (like coconut oil and butter), bone broth, eggs (especially raw yolks), fruits and vegetables, and other real foods. These are very nourishing to your gut and feed the beneficial flora.

Don't... overwhelm yourself with stress, which interferes with digestion, nutrient absorption, and appetite. Stress can also promote inflammation.

Do... eliminate and manage stress whenever possible. Learn to relax and enjoy life instead of constantly stressing over things you can't control (to-do lists, past mistakes and tomorrow's problems). Learn more about managing stress here.


UPDATE: Sean Croxton from Underground Wellness posted a great video today about yet another reason gut health can affect your weight:








This post is part of Real Food Wednesday hosted by Kelly the Kitchen Kop. 

And don't forget to try these probiotic recipes:

• How to Make Raw Milk Kefir
• How to Make Raw Milk Yogurt

 

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Six Simple Tips for Improving Digestion Naturally

Food is the foundation of good health. And digestion is the foundational tool for using food to achieve good health. Without proper digestion, our bodies may never receive the nutrients we work so hard to include in our diets. Poor digestive function can cause nutrient deficiencies and numerous health problems like fatigue, emotional instability, skin disorders and more.

Improving digestive function could very well be one of the most important steps you take in improving your health, and fortunately it can also be one of the easiest if you follow the right protocol. Here are some of the most simple ways you can make big improvements in your digestive health:

1. Drink Your Water... But Not During Meals

The digestive system needs to be well hydrated like the rest of the body, but downing glasses of water near mealtime will impair digestive strength and may cause upsets. Water is best sipped lightly during a meal. Otherwise you should get your water in at least 15-30 minutes before a meal and preferably at least an hour after.

2. Eat Clean

This one should be obvious but is included for good measure. The body wasn’t meant to digest chemical food additives, artificial sweeteners or extruded grains. Eat whole, natural foods as much as possible so your body can concentrate on assimilating the good stuff instead of eliminating the bad stuff.

3. Go Raw

It may not be necessary for every food that passes your lips to be uncooked, but including some raw foods in your diet is a great way to get natural enzymes and nutrients that might otherwise be denatured by heat. Getting at least some raw, live foods in with every meal will give your digestion a break and your body a more complete set of nutrients.

4. Get Fermented

You could think of fermented foods (like sauerkraut) as raw food on steroids. Fermentation allows probiotics, enzymes and nutrients to flourish and multiply. Fruits and vegetables that have been fermented are so potent only a few tablespoons each day will provide the body with a hefty digestive punch that can make a world of difference in gastrointestinal health. (Kefir is also a great fermented food. You can learn how to make your own kefir here.)

5. Try a Little Bitterness

Bitter herbs were commonly used in traditional cultures as a digestive aid and even to treat general ailments. Herbs like dandelion, gentian and yarrow are just a few examples of bitter herbs that are usually combined in a tincture to use directly before or after meals to stimulate bile production. Read more about bitters here.

6. Say No to Stress

Stress cuts off circulation to the digestive tract and can impair the body’s ability to utilize the food you eat. Learn to reduce or manage the stress in your life if your digestion is poor. Before meals, take a deep breath and eat slowly, eat consciously. Try not to rush meals, shovel food down your throat or grab hurried bites between errands. Mealtime should be relaxing and enjoyable. Your digestion will thank you. (Find some great posts of stress here, here and here.)

This post is a part of Pennywise Platter Thursday at The Nourishing Gourmet.

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Learn Why Detoxification is So Imporant, Part Two

This is part two in a short guest post series. See part one here.

In many people, their own gastrointestinal system contributes to the pollution of the body. The purpose of the GI system is to digest and absorb the nutrients and to eliminate the undigested portions of food along with waste products, harmful microorganisms and toxins.

Many people do not have perfectly healthy bowels, as evidenced by various gastro-intestinal problems, such as heartburn, indigestion, bloating, gas, constipation, diarrhea and so on. In fact, more drugs are sold to treat GI symptoms than for any other organ.

There are many reasons why most people have unhealthy GI tract. We do not eat the right foods, we do not get enough physical activity, fresh air or sunshine. Alcohol, antibiotics, painkillers and other medications - all these disrupt normal bowel function. Plus, as we get older, the stomach, pancreas and small intestine produce less digestive enzymes. This leads to decreased digestion and absorption of nutrients and increased accumulation of undigested food material and putrefied fecal matter in the intestine.

This creates a condition known as dysbiosis – a decline in good bacteria and an increase in pathogenic micro-organisms, such as parasites, viruses and yeasts, especially Candida albicans. In turn, this leads to leaky gut syndrome – a condition that allows many toxic substances that were intended to be eliminated to get into the blood stream and pollute the body.

The bottom line is that everybody has extra toxins in his or her body that need to be eliminated. This is the purpose of the detoxification program.

There are literally dozens of different detoxification programs on the market today, but most of them do not address the real needs of the body. The vast majority of them are glorified laxatives that make you have more frequent and bulkier bowel movements. They generally do not support the liver or the kidneys nor do they improve the health of the GI tract.

Since we are exposed to toxins every day of our lives, it is important to understand that detoxification activities should be a part of your daily routine. The way I approach detoxification is by doing a little bit every day and doing a lot once or a few times a year.

First, try to minimize the amount of toxins getting inside your body. Avoid using plastic utensils, plastic bottles, etc. Do not use medications, either over the counter or prescription, unless your life depends on it. Do not eat junk food that is highly processed and filled with preservatives, flavoring agents, and artificial colors.

Eat a variety of foods, both of plant and animal origin. Make sure to get enough fiber to keep your bowels clean and moving. Eat food that is as close to its natural state as possible. Use garlic to fight bad bacteria in the intestine and eat fermented foods that supply good bacteria. I am talking about yogurt, kefir, sauerkraut, etc. It is okay to take probiotic supplements, but I prefer getting them from food.

At least once a year I recommend to all my patients a 3-week purification program from Standard Process. It uses special supplements that specifically support the liver and the kidneys, and help clean the intestine at the same time.

You want your body to be as clean as possible for better health. Protect it from all the toxins that are constantly assaulting it from inside and from outside.

This is a guest post by Dr. Michael Teplitsky, author of Nutrition and Your Health. His book is a great guide to the basics of real food eating, including why saturated fat and cholesterol are healthy, which supplements are the best and more. I think this is a great resource, plus coming from a doctor it could be a great way to get those stubborn relatives into real food, too! You can read my interview with Dr. Teplitsky at this post and find out more about his book here.

This post is part of Real Food Wednesday hosted by Kelly the Kitchen Kop!



And don't forget to try these probiotic recipes:

• How to Make Raw Milk Kefir
• How to Make Raw Milk Yogurt

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Bitter Taste, Sweet Rewards: Improve Digestion with Herbal Bitters

Bitters are a compilation of various bitter-tasting herbs which serve as a tonic for overall vitality, while specifically enhancing digestive health. Bitters held an important place in traditional medicine in cultures all over the world. Apart from modern Western society, most cultures still view bitters as a staple for health and longevity.

A healthy digestive system is more important than many people realize. After all, this is where our body assimilates our food so it can be used to rebuild and regenerate. It is also where toxins and potentially harmful substances are swiftly removed from the body. If either of these functions can't be performed properly, the digestive journey becomes a bumpy ride. We frequently feel these effects when we experience indigestion, heartburn and bloating after a meal. On the surface, many side effects such as sluggishness or anxiety may not appear directly linked to poor digestion, but many times they are.

Modern bitters can serve as highly effective digestive aids, replacing potentially harmful antacids and other over-the-counter chemical remedies that do nothing but mask symptoms. Bitters get right down to the heart of the matter--or perhaps more accurately the stomach of it--by helping the body produce its own digestive juices. This enhances our ability to absorb nutrients from our foods.

Bitters begin their work the moment they touch your tongue. Their bitter flavor stimulates the stomach, the liver, the gallbladder and the pancreas to begin secreting vital digestive components used to assimilate nutrients in the body (such as bile, gastric juices and insulin). The liver's ability to eliminate toxins is also enhanced.

Bitter herbs include artichoke leaf, angelica, dandelion, gentian root, chamomile, yarrow, wormwood and many others. A high-quality bitters tonic will usually contain several varieties of bitter herbs. There are many variations available, and often you can find an herbalist who will make a customized bitters tonic tailored to your specific needs. While you can find bitters in capsule formula if you want to avoid the bitter taste, bitters function much more effectively in a traditional tincture form, partly because--as mentioned above--the digestive process begins in the mouth.

At first, the taste of herbal bitters may not seem agreeable (okay, downright disgusting). Our modern diet of processed, sugar-laden foods essentially brainwashes our taste buds into preferring only bland, sweet or salty flavors. Traditional medicine teaches us to value bitter herbs and their unique flavor. Many herbalists will tell you, if you find the taste of bitters to be particularly off-putting, it's likely because your body is in desperate need of digestive help. In these cases it helps to work up slowly to the desired potency. Over time, most people find they become accustomed to the taste of bitters and many even begin to prefer it.

Bitters were extremely foul to me when I first started using them. Taking them would almost make me gag. Now I can actually hold them in my mouth for a moment before swallowing. I consider this a testament to the healing I've gone through since discovering real food. Of course, I don't think bitters are delicious by any means, but the fact that they're no longer repulsive to me can't be ignored.

To feel the full benefits of bitters, they should be taken before meals at least once daily. Many people prefer to take bitters with each meal to ensure proper digestion. Some people experience enhanced energy and clarity right away, which others may experience a strong detoxification reaction (which can be reduced by starting small and gradually increasing dosage over time). Optimal results are achieved over a period of weeks or months depending on the state of your health. The end result of restored health and increased vitality is more than worth the bitter taste.

Find a trustworthy brand of quality herbal bitters here.

This post is a part of Fight Back Friday hosted by Food Renegade.

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