I wanted to wish you all to have great health and amazing energy!
To me, this weekend means a lot. And most importantly, I’m grateful that we still have the freedom to chose integrative healthcare, to choose a functional medicine approach, to research other ways, to investigate and look into clinical trials and studies and see the flaws in some and see the really great results in others.
It really comes down now to a few important aspects of health to beat this Coronavirus. Those few things include: avoiding getting the autoimmune illness or for those who already have autoimmune conditions, then keep the immune system in the best possible shape or even reverse it.
That is why I’d like to offer you 20% off all supplements ordered this week from both of my dispensaries:
Many of my clients used to think that grilling meats in the summer are the healthiest way to eat. Explaining that this way, there are fewer carbs and less processed foods in their diet.
Did you know what happens during the process of grilling or basically frying?
And at the end, I will make a recommendation on how to improve your health if you choose to grill.
The level of nitrosamines in bacon or barbecued meat can get so high that these carcinogens have been discovered even in the vapors from fried bacon.
— Can you believe that the smell of frying bacon or frying barbecued meats can potentially be carcinogenic as well.
The potent carcinogenic nitrosamines are in those fumes. And you will be breathing it in.
And if you think the alternative of grilling outside is going to save your lungs, you need to know that when the cooking is taken outside the studies produce interesting data.
The number of deposited particles deep into the lung of an individual indoors is 10 times the amount received by an individual at the same time outdoors. So, you naturally think, let us go grilling outdoors.
But there is a problem with grilling outside. The number of deposited particles significantly increases with exercise, just because you are inhaling greater lung volumes. Almost like the secondhand smoke damage if you are constantly grilling.
If you are a vegan and think you are safe grilling, let us take look. Let us take tempeh burgers for example. Tempeh is a fermented soybean product.
Looking at the study that checked out airborne cooking by products from frying bacon, burgers, and tempeh. They were collected and tested for mutagenicity, basically how bad it can damage and mutate our genetic code.
The fumes generated by frying beef were mutagenic, especially the bacon—looked like 15 times worse than the beef, but no mutagenicity was found in fumes from frying tempeh burgers. Again, no vegan burger is the same. Some have atrocious ingredients.
This research suggests though that this may explain both the increased risk of respiratory tract cancer among cooks, as well as the lower proportion of deaths from respiratory diseases and lung cancer among vegetarians.
My additional logical recommendation is to keep your kids away from the grill, limit your time directly next to the grill. And if you choose to barbecue, consider making it an occasional thing, always cut out burn pieces. And alkaline your body so much more than usual on those days with lemon, spinach, avocado, celery, parsley, kale, cucumber, and broccoli.
“If I buy the most expensive probiotics, won’t they work?” “Or I thought all probiotics are the same… Well, not really.”
And today I will answer what you can do today to improve your probiotic survival rates even if you do not know what kind of probiotic you have.
When more research was done in 2008 and we noticed the need of prebiotics for the probiotics to survive in the GI tract, Dr. Gibson termed something called the Synbiotics. Synbiotic product beneficially affect the host, like you and me by improving the environment for the probiotic and so the probiotic can implant and survive in the intestines. And it is doing so by selectively stimulating the growth and/or improving metabolism of health-improving bacteria.
Since the word “symbiotic” really means synergism, this term is used for combination products that have both probiotics and prebiotics.
Just going to remind you what prebiotics are: Prebiotics like FOS, GOS, XOS, Inulin; fructans are the most used fibers which when used together with probiotics are termed synbiotics and can improve the viability of probiotics.
Synbiotics were created to improve probiotics survival rate. Original probiotics were mostly refrigerated and most of the product did not even make pass upper intestinal tract.
So now with the use of symbiotics, we have the stimulating effects of probiotics and better implantation in the colon.
Yes, there are other factors besides prebiotics that can affect the viability of probiotics. Those include pH, organic acids, moisture, stress, oxygen, and more. Those are tougher to control. That is why prebiotics are the first choice for controlling and improving probiotic implantation.
We have many probiotic strains in different synbiotic formulations like:
While most prebiotics used are from natural sources like:
GOS and xylooligosaccharides (XOS)
prebiotics from natural sources like chicory and yacon roots, and others
When we use symbiotic formulas by humans, we improve a few things compared to just probiotics (and this is evidence-based information):
1. Increased levels of lactobacilli and bifidobacterial (those are the good guys) and balanced gut microbiota
2. Improvement of liver function in cirrhotic patients
3. Improvement of immunomodulating ability
4. Decreases incidences of severe infections in surgical patients, and so much more
What you can today to improve your probiotic survival rates even if you do not know what kind of probiotic you have is….
Eat some prebiotic foods: Go grab a kiwi, go, and get some asparagus or garlic. This way you will get some food to help your probiotics implant themselves into your gastrointestinal lining.
“Do I really need to know my food transit time?” “Does it really make a difference with my gut health and immune system?”
And when I reply, I get very surprised looks…
What is Food Transit Time?
It is the time that takes for ingested food to travel through our gut – this time also affects the amount of harmful degradation products (bacteria and toxins) produced along the way. This means that transit time is a key factor in a healthy digestive system. How are we not paying attention to it?
There is a study from the National Food Institute, Technical University of Denmark, which has been published in the renowned journal Nature Microbiology.
And this is what they say:
Food must travel through eight meters of intestine from the time it enters the mouth of an adult person until it comes out the other end. And recent studies focused mainly on the influence of the bacterial composition of the gut on the health of people’s digestive system.
This study measured the products of bacterial activity in the urine after following food’s transit time through the colon.
The effect of food’s transit time
What it shows it that intestinal bacteria prefer to digest dietary carbohydrates, but when these are depleted, the bacteria start to break down other nutrients such as proteins.
Researchers have previously observed correlations between some of the bacterial protein degradation products that are produced in the colon and the development of very serious diseases including colorectal cancer, chronic renal disease, and autism.
To make it short, their study shows that THE LONGER FOOD TAKES TO PASS the colon, THE MORE HARMFUL bacterial breakdown products are produced. And conversely, when the transit time is SHORTER, a HIGHER AMOUNT higher amount of the substances that are produced when the colon renews its inner surface, which is really a be a sign of a healthier intestinal wall.
What we now commonly know is that the healthier gut has the most diverse gut microbiome. But after this study we also know that the gut is the healthiest when there is a long transit time.They believe that a rich bacterial composition in the gut is not necessarily synonymous with a healthy digestive system, if it is an indication that food takes a long time to travel through the colon. Which makes it even more important to test gut microbiome.
How can you measure your transit time at home?
You can do that simply by eating a moderate serving of beets or taking four activated charcoal capsules and observing their appearance in the stool.
The time between when you ingested the beets or charcoal to the time it first appears in your stool, and then stops appearing in your stool, is your colon transit time.
People living in rural African and Asian societies have a colon transit time of between 12 to 24 hours. In our culture, the average colon transit time is much longer. If a long transit time is found, it indicates suboptimal colon health. If a very rapid transit time is found, it may indicate poor absorption and assimilation of nutrients. Both conditions need correction before serious chronic conditions arise.
Reference:Henrik M. Roager, Lea B. S. Hansen, Martin I. Bahl, Henrik L. Frandsen, Vera Carvalho, Rikke J. Gøbel, Marlene D. Dalgaard, Damian R. Plichta, Morten H. Sparholt, Henrik Vestergaard, Torben Hansen, Thomas Sicheritz-Pontén, H. Bjørn Nielsen, Oluf Pedersen, Lotte Lauritzen, Mette Kristensen, Ramneek Gupta, Tine R. Licht. Colonic transit time is related to bacterial metabolism and mucosal turnover in the gut. Nature Microbiology, 2016; 1:16093
According to Harvard Research these are the reasons why people generally have low vitamin D levels:
Poor gut function
Poor kidney and liver function
The latitude where you live, it does not permit enough sunlight
The air pollution where you live
Use of sunscreen
The color of your skin
The temperature of your skin
Your weight and Your age
And if you have low vitamin D levels, what does it mean? And if you are supplementing, does it work to?
The research strongly supports that optimal Vit D levels (between 40-70 ng/ml) will help you stay in good health, support less inflammation, the healthy aging process and so much more. But many are concerned with the low levels of Vit D.
I completely agree with those who are concerned because the optimal levels of vitamin D are so important. And now, more than ever it is important to get optimal levels of vitamin D to keep our immune system in top shape.
The importance of having optimal levels or at least as close as possible to optimal levels of Vitamin D is being highlighted by studies now that compare COVID-19 patients with poor levels compared to those with better levels of vitamin D. And those with higher levels seem to have better outcomes. Great news! So now how do I start and where do I start?
For those that never tested, my suggestion is to start with getting your baseline level as soon as you can.
If you already tested and have suboptimal levels without the supplementation, then it is important to start. This ideally should be done with help of qualified healthcare practitioner that will rule out all contraindications to taking vitamin D. And if you have been recommended vit D and taking it for a while, consider asking to re-test your levels.
I hear things like this all the time:
“I take 5,000 IU of vitamin D daily and my levels are still low”
“I take prescription weekly vitamin D and my levels didn’t improve”
And there are many others like those. If your levels did not improve significantly and are not near the optimal levels, here are the reasons and possible solutions to fix the situation:
Your vitamin D supplement or your diet does not have enough vitamins K1 and K2. Those are known to enhance the absorption of vit D. Consider getting the combination Vit D with vit K unless you are on a blood thinner or have other contraindications.
There’s not enough Calcium in your diet or supplements. To meet the current Recommended Daily Allowance of calcium, women ages 18 to 50, and men ages 18 to 70 need 1,000-1,500 milligrams (mg) of calcium. This equals two large servings of calcium-rich foods like broccoli, kale, sardines, or you can add a Calcium supplement.
There’s not enough Magnesium in your diet or supplements. You should be able to get around 500mg of Magnesium daily to absorb vitamin D better. Your best foods are green leafy vegies and legumes, etc.
You are still taking vitamin D2. Please, consider switching to the D3 version of vitamin D to improve your absorption.
Vitamin D is a fat-soluble vitamin and you would need to consider eating a meal with high-quality oil and take the supplement early in the day.
If you are going to make sure and do all these fixes, you should notice your levels go up.
And if you are done of being sick with your chronic illness, and want to figure out your root causes, the link to schedule the initial consult is available on my site DigestiveReset.com, Schedule an initial consultation to learn what your healing path should be.
I hope you all enjoy your meals and those meals serve you well! I had a lot of questions lately that had to do with mood issues, and I know it is completely reasonable at this time, granted we are all going through uncharted territory. Many are scared and confused. Many are having depressed thoughts, and many are paralyzed with fear. And while you are ready to jump for something to elevate your mood, to take the edge off the anxiety, and help deal with fear, I want you to keep in mind that the gut microbiome has to do with these feelings, too.
Having a healthy gut microbiome improves the balance between neurotransmitters. And as a result, your mood will improve to get out of your depressed state.
Movement is another big factor in improving your mood. The more you move, the greater release of endorphins. Endorphins interact with the receptors in your brain that also reduce your perception of pain. They also trigger a positive feeling in the body, like that of morphine.
While I mention all this, I hope you consider addressing more important things to elevate your mood and spirits such as: balancing gut microbiome, addressing hormone imbalance, exercising, and doing mind-body work, I did promise to highlight some supplements that can be temporary quick fixes to elevate your mood.
Natural supplements for elevating your mood and depressive moods:
Vitamin B-12 and other B vitamins play a role in manufacturing brain chemicals that affect mood. Low levels of B-12 and other B’s such as vitamin B-6 and folate may be linked to depression.
Zinc deficiency has been shown to induce depression-like and anxiety-like behaviors, supplementation has been used as a treatment for major depression. Zinc administration shows improvements while on antidepressant drugs in depressed patients compared without it.
Taking a vitamin C supplement might help your mood. A study of high school students indicated that vitamin C lowered anxiety levels, and other studies have shown mood-elevating effects from taking vitamin C.
Omega-3s can help mild to major depression and even schizophrenia. We have a lot of great research on their heart benefits. Omega-3 fatty acids are emerging as an effective therapy for mood disorders ranging from major depression and postpartum depression to bipolar disorder.
S-adenosyl methionine (SAM-e)—a naturally occurring compound in human cells that boosts mood-influencing brain chemicals like serotonin and dopamine.
St. John Wort:
Some research suggests that St. John’s wort can be as effective as antidepressants in treating mild to moderate depression — and has fewer side effects. Additionally, some evidence supports its use for the treatment of PMS, wound healing, and symptoms of menopause.
Tyrosine is a popular dietary supplement used to improve focus and attention. It produces important brain chemicals that can regulate mood. Despite these benefits, supplementing with tyrosine can have side effects and interact with medications.
Tryptophan is one of the essential amino acids. It does not get produced by our body and must come through food products rich in proteins. Some research suggests that a higher intake of tryptophan may improve social interactions by improving mood and decreasing aggression and dominant behavior.
5-Hydroxytryptophan (5-HTP) is an amino acid that your body naturally produces. It is used by your body to produce serotonin, a chemical messenger that sends signals between your nerve cells. Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain, and other health problems.
I have seen so many of my clients heal from chronic digestive symptoms and hormone problems. And case after case, I have seen them improve their mood as their gut was healing. Please, recognize it can be the root cause of your mood problems and consider taking the right steps.
I have also created a basic Digestive Reset® gut protective bundle: it includes multi-strain professional-quality probiotics, l-glutamine for gut lining support and digestive support, enzymes with herbs combo for digestive and liver support and protein shake with curcumin and multivitamins. Shipping is Free within the US and Instructions are included. And you can Click To Purchase.
Disclaimer: The views and nutritional advice expressed by Inna Lukyanovsky, PharmD is not intended to be a substitute for conventional medical service. Purchasing a product, program or wellness consulting does not establish a pharmacist/ patient relationship with her. If you have or suspect that you have a medical problem, promptly contact your health care provider. Our services are not indented for acute or life-threatening situations. Consulting services we provide do not replace the advice of a licensed physician, and all clients should be working with a primary care physician. We require that you continue to work with qualified medical professionals (MD) as you engage in our materials, products and services and share the wellness recommendations with them since it doesn’t only include evidence based medicine. No information offered here should be interpreted as a diagnosis of any disease, nor an attempt to treat or prevent or cure any disease or condition. Some information and statements regarding products and/or services made available by Inna Lukyanovsky, PharmD at Real Health Solutions, LLC have not been evaluated by the Food and Drug Administration. If you have any allergies to food, supplement or other substance, please contact the manufacturing company directly to learn if there are allergens present as we are not responsible for that. The supplements/products and services are not intended to diagnose, treat, cure or prevent any disease. Real Health Solutions, LLC DBA DigestiveReset.
NEW BOOK Digestive Reset: Fix Your Hormones and Digestion by Balancing Your Gut Microbiome and Adrenals by Dr. Inna Lukyanovsky, PharmD