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Lemon Balm (Melissa Officinalis)

Lemon Balm (Melissa Officinalis)

Native to Europe, lemon balm is grown all over the world. It is found in backyard herb gardens, in crops grown for medicine and cosmetics, and is used to scent candles and furniture polish. In the spring and summer, the flowers grow where the leaves meet the stem. If you rub your fingers on these leaves, your fingers will smell tart and sweet, like lemons. The leaves are similar in shape to mint leaves, and come from the same plant family.

As far back as the Middle Ages, lemon balm was used to soothe tension, to dress wounds, and to treat ailments such as toothaches, skin irritations, and sickness during pregnancy. As a medicinal plant, lemon balm is considered a calming herb that has traditionally been used to soothe menstrual cramps, reduce stress and anxiety, promote restful sleep, and ease gastrointestinal complaints (e.g., indigestion, gas, bloating, and colic). It is often combined with other herbs in teas or tinctures for relaxation, such as valerian and chamomile. Having trouble sleeping? Most research on lemon balm has shown that, when added to some sleep hygiene modifications, can be very beneficial for reducing insomnia.

In Europe, lemon balm has been used for treating thyroid problems and has shown an ability to regulate thyroid hormone production. It has been used in the U.S. as a complementary treatment for Graves’ disease, an autoimmune condition in which the thyroid gland is overactive.

Lemon balm may be formulated as a tea, tincture, or cream/ointment. Herbs do interact with other medicines and should not be taken without consulting your wellness practitioner for appropriate dosing.

Resources

1. Restorative Medicine. Database Search: Lemon Balm and Thyroid Disease.
2. University of Maryland Medical Center. “Hyperthyroidism.” Reviewed April 4, 2012.
3. General Herb Information, The Herb Society of America. “Guide to Lemon Balm.”
4. University of Maryland Medical Center. “Lemon Balm.” 

by laranew_3wjuut

Optimizing Thyroid Function

Optimizing Thyroid Function

It might be tiny, but thyroid gland is powerful! According to the American Thyroid Association, an estimated 20 million Americans have some form of thyroid disease. What’s even more staggering, is that up to 60% of those with a thyroid condition are unaware of it!

Located just below your Adam’s apple, in the middle of the lower neck, is a butterfly shaped gland responsible for the regulation of your inner state of balance (also referred to as homeostasis). There are generally three categories of malfunction: Hyperthyroidism, hypothyroidism, and autoimmune disease. The effects of malfunctioning (either over or under active) thyroid can manifest in various ways:

• Sluggishness, fatigue and difficulty getting things done
• Weight gain
• Difficulty concentrating
• Elevated LDL (that’s the bad cholesterol)
• Irritability, anxiety, and/or rapid heart beat

Let’s take a minute to find out more about what the thyroid does, how to know if there’s a problem, and most importantly optimizing thyroid function.

Thyroid Function Overview

The thyroid is part of the endocrine system, which includes the pituitary gland, hypothalamus, thymus, pineal gland, testes, ovaries, adrenal glands, parathyroid, and pancreas. It makes hormones, primarily T3 and T4 but has effects on production of other hormones as well. Hormones travel through your bloodstream and regulate your metabolism, brain and heart function, and reproductive and menstrual cycles.

When the thyroid is not functioning properly, a chain reaction of hormonal events takes place that involves many other glands/hormones of the endocrine system and the bodily systems they regulate. The end result is one of two primary types of health conditions: hyperthyroidism or hypothyroidism. (Autoimmune disease often results in either hypo- or hyper- function)

Hyperthyroidism results when the thyroid is overactive. Think of hyperthyroidism like a butterfly that can’t stop fluttering its wings. Everything is on overdrive, including metabolism, frequency of bowels, emotions (anxiousness), increased sweating, and for women, very light menstruation or cessation of the menstrual cycle. Symptoms often include feeling hot and difficulty maintaining a healthy weight. There are also bouts of exhaustion from trying to maintain this intense state of arousal and it often puts the adrenal glands on overdrive.

Hypothyroidism results when the thyroid is underactive. This is more common condition of the two. In this case, the butterfly just can’t get its wings to get going. Weight gained, sluggishness, and brittle hair and nails are very common symptoms. These are also often accompanied by feeling cold and tired, depressed, and often suffering from constipation. Menstruation for women with hypothyroidism is often irregular and heavy.

5 Ways for Optimizing Thyroid Function Naturally

1. Eat from the sea. The sea provides many natural sources of iodine, a building block of the thyroid hormone. Table salt has a high concentration of iodine because it’s been fortified, but it can also raise blood pressure. Sea salt is also a good source of natural iodine, but should also be used sparingly if you are having water retention issues or concerned about hypertension. Instead, you may choose to opt for saltwater fish, or seaweed. Cod and halibut are high in selenium, which protects the thyroid gland during periods of stress and helps regulate hormone synthesis. Fish oil provides essential fatty acids that reduce inflammation, which plays a role in causing autoimmune diseases.
2. Eat from the earth. Eat foods high in B vitamins, which are precursors to thyroid hormones and influence cell energy. Balance your diet with poultry, nuts and seeds, legumes, and whole grains (avoid refined grains* like bread and cereals). Red meat provides iron, zinc, magnesium, and other minerals essential for thyroid hormone function, and the health of other bodily systems affected by thyroid disorders (skin, hair, metabolism).
3. Relax. A daily relaxation practice, such as just 10 minutes a day of silence, deep breathing, or meditation can make a big difference in the state of mind and as a result, the body.
4. Move! Exercise at least 30 minutes a day. Yoga is particularly good for thyroid health, including poses such as butterfly, fish pose, shoulder stand, and child’s pose. Not the yoga type? No problem! Any exercise, as long as you’re consistent, can be beneficial.
5. Get supplement-al insurance. Our diets aren’t always perfect, so supplementing with a vitamin/mineral or botanical (herb) regimen can provide extra insurance against exposure to stress, toxins, and perhaps your own family history. Confused about what nutraceutical product is best for you? Talk to a nutritionist or someone qualified to evaluate your need and give appropriate recommendations. (email me to find out about the Supplement Overhaul).

 *A note on refined grains: Flour is often fortified with bromine, an element that resembles iodine. Unfortunately, when ingested bromine often replaces iodine in the thyroid, causing the thyroid to under-perform. You can find “unbrominated flour” products, but in general this is yet another good reason to avoid refined carbohydrates, and stick to whole grains.

If you suspect a thyroid condition, talk with your wellness provider right away. There are a variety of tests that can help your doctor and clinical nutritionist create an appropriate and integrative treatment plan for optimizing thyroid function and re-balancing your hormones.

Resources:

1. American Thyroid Association. “General Information/Press Room.” Retrieved July 1, 2015, from http://www.thyroid.org/media-main/about-hypothyroidism/
2. American Association of Naturopathic Physicians. “Natural Therapies for Hypothyroidism.” October 11, 2013. http://www.naturopathic.org/blog_home.asp?Display=1452
3. American Thyroid Association. ATA Patient Education Web Brochures. Accessed May 2015. http://www.thyroid.org/patient-thyroid-information/ata-patient-education-web-brochures/
4. Hormone Health Network. “Your Thyroid: What You Need to Know.” Accessed May 2015. http://www.hormone.org/~/media/Hormone/Files/Infographics/Thyroid%20low%20res%20EN.pdf
5. Women to Women. “Alternative Hypothyroidism Treatment.” Accessed May 2015. https://www.womentowomen.com/thyroid-health/alternative-hypothyroidism-treatment-2/

by laranew_3wjuut

Calendula (Marigold) and Oil Pulling

Calendula (Calendula offcinalis) AKA Marigold

You probably recognize the flower, since it’s quite popular and grows easily in many parts of the world. But what you might not realize is how powerful this plant is as a medicinal herb.

The phytochemical components of this plant contribute to the wide variety of action. They include trepenoids, flavenoids, carotenoids, and volatile oils, among others. These contribute to a wide variety of activity that makes calendula a perfect herb for healing certain infections, inflammation, cuts, bruises, sprains, and strains.

Uses for Calendula:

• Anti-fungal and anti-bacterial, especially useful for acne, periodontal bacteria, and against various forms of Candida overgrowth.
• Anti-viral activity, research has linked calendula to suppressing herpes simplex and influenza.
• Anti-inflammatory useful for topical inflammation and swelling, as well as a systemic inflammation with activity comparable to NSAIDs (medications like ibuprofen or naproxen).
• Immune-stimulation and anti-cancer activity. Studies have shown that phytochemical extracts from calendula are effective in boosting certain parts of immunity while inhibiting tumor growth.
• Antioxidant activity, especially useful for wound healing or improving skin healing and texture.
• Useful topically as a balm for inflammation due to sprains, strains or bruising.

Oil Pulling and Calendula

I decided to experiment by making my own oil extract of calendula (pictured above) with the intention of using the end product for oil pulling.

Oil pulling is an Ayurvedic technique shown to be effective for improving oral health and preventing gum disease and cavities. The antiseptic properties of calendula oil enhance the effectiveness of the practice.

How to Enhance Oil Pulling with Calendula:

1. Use about 5-10ml (1-2 teaspoonfuls) of oil to swish in your mouth. Coconut oil is a great option for this, as is sesame oil or grape seed oil.
2. Ideally you want to swish for 20 minutes. This might be challenging at first, so I recommending starting small with 5 (or even 3 minutes) and building up slowly.
3. Do not swallow! You just spent 20 minutes extracting bacteria, toxins, plaque, and whatever else was living in your mouth, don’t swallow it and let it back in. Spit it out (might be a good idea to spit into the trash to avoid clogging your sink.
4. Brush your teeth, preferably with natural toothpaste. Luckily there are some great options out there in health food stores or Whole Foods. You can also try making your own.

You can make an oil infusion with Calendula to boost the benefit of antiseptic properties of the herb. There’s various mathods for making the oil preparation, the simplest being a slow diffusion:

1. Grind whole calendula flowers, either in a herb grinder or using a mortar and pestle.
2. Using a high quality oil (sesame or olive oil would work well here), preferable cold pressed and unrefined, pour enough oil to cover the herb, then add more so that there’s about ¼ inch more oil than herb.
3. Allow to sit in a glass container, protected from light for about 10 days. Shake occasionally. You may leave in the sun to help speed the infusion process.
4. You can add a few drops of essential oil like tea tree or peppermint, or cinnamon oil for added benefits and flavor.

Alternatively, there’s some calendula infused oils available at most health food stores or online.

Resources

Muley, B., Khadabadi, S., & Banarase, N. (2009). Phytochemical Constituents and Pharmacological Activities of Calendula officinalis Linn (Asteraceae): A Review. Tropical Journal of Pharmaceutical Research Trop. J. Pharm Res.

Ehrlich, S. (2013, March 3). Calendula. Retrieved May 28, 2015, from http://umm.edu/health/medical/altmed/herb/calendula

Plants Profile for Calendula officinalis (pot marigold). (n.d.). Retrieved May 28, 2015, from http://plants.usda.gov/core/profile?symbol=caof

How to use Oil Pulling to Improve Oral Health. (2013, January 15). Retrieved May 28, 2015, from http://wellnessmama.com/7866/oil-pulling-for-oral-health/

by laranew_3wjuut

Chicken Stock: Slow-Cooker Bone Broth Recipe

Slow-Cooker Chicken Broth Recipe

Chicken broth has been used for generations as a traditional cure-all remedy- known for building strength, energy and immunity. There’s a reason that grandma’s chicken soup seemed to be magic! Turns out the collagen and mineral content in traditionally made broth actually helps fortify bones, teeth and even helps heel the gut and boost our immune producing power.

As always, I recommend organic chicken for this recipe. And, whenever possible, use organic or locally sourced produce for the other ingredients.

Yields: 3 quarts

Prep time: 20 minutes

Cook time: 14 hours 30 minutes

Ingredients:

• 3 pounds bone-in chicken parts and gizzards
• 12 cups filtered water
• 1 tablespoon apple cider vinegar
• 1 yellow onion, peeled and quartered
• 3 large carrots, cut into large dice
• 4 cloves garlic, smashed
• 2 stalks celery with leaves
• 2 bay leaves
• 1 teaspoon sea salt
• 1/2 teaspoon cracked black pepper
• 1 bunch fresh parsley

Directions:

Place the water and chicken parts in a slow cooker and cook on high for 2 hours. Skim off any foam from the surface and remove the chicken. Shred the meat off the bones, and set the meat aside. Return the bones to the pot.

Reduce slow cooker to low. Add all the remaining ingredients, except the parsley, to the pot and cook on low for 12 hours or on high for 6 hours. Turn off the pot, skim the fat off the top, stir in the parsley, and cover for 30 minutes.

Strain the broth through a fine-mesh sieve or cheesecloth. Store in the refrigerator or freezer for later use. You may scoop off any solidified fat before using.

Source: Danielle Walker, AgainstAllGrain.com

by laranew_3wjuut

Oil Pulling

Oil Pulling

Oil pulling, also known as “kavala” or “gundusha,” is an ancient Ayurvedic dental technique that involves swishing a tablespoon of oil in your mouth on an empty stomach for around 20 minutes. This action is believed to draw out toxins in your body, primarily to improve oral health, but also to improve your overall health.

It might be an ancient health practice, but oil pulling is getting the attention of modern science. Recent studies show that oil pulling helps heal gingivitis, control plaque, and reduce microorganisms that cause bad breath. In a recent WebMD article, Jessica T. Emery, DMD, explains, “Most microorganisms inhabiting the mouth consist of a single cell. Cells are covered with a lipid, or fatty, membrane, which is the cell’s skin. When these cells come into contact with oil, a fat, they naturally adhere to each other.”

Incorporating Oil Pulling into Your Dental Health Routine

1. Oil pulling traditionally has used sesame oil, but sunflower and coconut oil are very good to use. Coconut oil in particular has the extra benefit of antimicrobial properties, and may also be more palatable for some people.
2. Start with five minutes a day; build up to 20 minutes daily. Swishing with oil is an unusual sensation— from personal experience I can tell you, it will take some time to get used to it. Start with five minutes of daily swishing and increase by one or two minutes daily till you get to twenty.
3. Use small amounts of oil. You don’t need a big mouthful for oil pulling to be beneficial. If you find you are swallowing oil (which you should not do), then spit it out and use a smaller amount.
4. Continue routine dental care. Oil pulling should not replace routine dental hygiene. Continue to brush, floss, and use mouthwash daily.

Interested in making an antiseptic oil at home? Check out how I use Calendula flower to enhance the benefits of oil pulling.

Resources

Singh, A., and B. Purohit. Tooth Brushing, Oil Pulling, and Tissue Regeneration: A Review of Holistic Approaches to Oral Health. Journal of Ayurveda and Integrative Medicine 2, no. 2 (April 2011): 64–68. doi:10.4103/0975-9476.82525.

WebMD. Should You Try Oil Pulling? Reviewed June 4, 2014. http://www.webmd.com/oral-health/features/oil-pulling

by laranew_3wjuut

Minerals

Minerals

Minerals are important nutrients in your diet that help the body maintain good health and resist infection—including the mouth and teeth. Minerals are inorganic elements that come from the earth, soil, and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat.

There are two kinds of minerals—macrominerals and trace minerals—that your body uses within its cells for many different jobs.

Macrominerals are required in larger amounts and are necessary for processes such as building bones, making hormones, contracting muscles, and regulating your heartbeat. They also play a role in brain function. Macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

Trace minerals, including iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium, are needed in much smaller quantities.

Consuming too much or too little of any mineral can have negative effects on health. For most people in good health, a safe range for consumption of minerals has been established (see Resources below). Personal variation comes into play depending on one’s lifestyle, genetics, environment, history of illness, and dietary restrictions.

Conventional wisdom dictates that the best way to get the minerals (and vitamins) your body needs is to eat a balanced diet that includes a wide variety of foods. However, recent research shows that while the vitamin content of food remains relatively stable over time, mineral content is becoming depleted. There are many reasons for this; erosion, farming practices, pollution, and even the way we cook can affect the nutrient density of both conventionally and organically harvested foods. As a result, along with my colleagues, I often recommend mineral supplementation even for someone eating the healthiest diet possible.

Resources

Bionutrient Food Association http://bionutrient.org

Human Performance Resource Center “Food Sources of Minerals.” http://hprc-online.org/nutrition/warfighter-nutrition-guide-chapter-9-1/Food%20Sources%20of%20Minerals.pdf

Recommended Intake and Functions of Minerals http://hprc-online.org/nutrition/warfighter-nutrition-guide-chapter-9-1/Food%20Sources%20of%20Minerals.pdf

Linus Pauling Institute at Oregon State University http://lpi.oregonstate.edu/mic/minerals

References

1. Coulston, A., C. Boushey, and M.G. Ferruzzi, eds. Nutrition in the Prevention and Treatment of Disease. Oxford: Academic Press, 2013.
2. Davis, D.R. “Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?” HortScience 44, no. 1 (February 2009): 15-19.
3. Foundation for Alternative and Integrative Medicine. “Sustainable Agriculture and Nutrient Dense Foods.” Accessed March 2015. http://www.faim.org/agriculture/
4. Kabata-Pendias, A. Trace Elements in Soils and Plants. Boca Raton: CRC Press, 2011.
5. Marler, J.B., and J. Wallin. “Human Health, the Nutritional Quality of Harvested Food and Sustainable Farming Systems.” Nutrition Security Institute White Paper. Bellevue: WA, 2006. http://www.nutritionsecurity.org/PDF/NSI_White%20Paper_Web.pdf
6. Thomas, D. “A Study on the Mineral Depletion of the Foods Available to Us as a Nation over the Period 1940 to 1991.” Nutrition and Health 17, no. 2 (April 2003): 85-115.

by laranew_3wjuut

Triphala for Colon Health

Triphala For Colon Health

Constipation and improper elimination seem to be a common issue I see in many of my clients. As a result, many ask for a natural solution. Some may turn to ongoing magnesium supplementation; foods known to move the bowels, such as prunes; and herbs, such as cascara and senna.

Even though they are natural, it’s important to note that there are some potential harmful effects of using cascara and senna on an ongoing basis, as they do not address the cause of constipation. Considered “natural laxatives,” they can create dependence and disrupt peristalsis (the natural contractions of the bowel).

Instead, I often recommend an herbal formula that can be very helpful to relieve constipation and restore normal bowel function over time: Triphala.

This is an Ayurvedic formula made of three herbs: Amalaki (Emblica officinalis), Bibhitaki (Terminalia bellirica), and Haritaki (Terminalia chebula). High in vitamin C, linoleic oil, and other nutrients, Triphala offers nutritional benefits, as well as blood and liver cleansing actions. It contains some anthraquinones that help to stimulate bile flow and peristalsis.

There’s also plenty of scientific research and clinical reports demonstrating that Triphala is an effective blood purifier that stimulates bile secretion as it detoxifies the liver, helps digestion and assimilation, and significantly reduces serum cholesterol and lipid levels throughout the body. As a result, it is regarded as a kind of universal panacea and is one of the most commonly prescribed herbal formulas in India.

As always, addressing the root cause of improper elimination is first and foremost. I also usually recommend keeping the magnesium (glycenate or citrate) supplement. Most people are deficient in this very important mineral anyway, and this may be contributing to the problem. In fact lifestyle and diet can play big role in digestive health and proper elimination. (Learn more about the link between elimination and health here).

If constipation is a chronic issue for you, it might be the right time to address it as part of your overall health. Though there are variations in what is considered “normal” from person to person, it’s not a topic that that should be avoided. Maybe it’s time to discuss the best strategy for you with your a qualified healthcare practitioner knowledgeable in this area, like a nutritionist, Ayurvedic practitioner or acupuncturist.

Resources

• Gowda, D.V., G. Muguli, P.R. Rangesh, and R.D. Deshpande. “Phytochemical and Pharmacological Actions of Triphala: Ayurvedic Formulation – A Review.” International Journal of Pharmaceutical Sciences Review & Research 15, no. 2 (July/August 2012).
• Mukherjee, P.K., et al. “Clinical Study of ‘Triphala’ – A Well Known Phytomedicine from India.” Iranian Journal of Pharmacology & Therapeutics 5, no. 1 (January 2006). http://www.bioline.org.br/pdf?pt06008
• Svoboda, R. Prakriti: Your Ayurvedic Constitution. Lotus Press: 1998.
• Tierra, M. “The Wonders of Triphala: Ayurvedic Formula for Internal Purification.” Accessed February 17, 2015. http://www.planetherbs.com/specific-herbs/the-wonders-of-triphala.html

by laranew_3wjuut

Homemade Kimchi Recipe

Homemade Kimchi Recipe

Kimchi (aka kimchee or gimchi) is a traditional fermented Korean main dish made of vegetables with a variety of seasonings. It is often described as spicy and sour- and it’s currently one of my favorite add ons to meals. Fermented foods and the good bacteria they contain have long been a mainstay for digestive health in many cultures and traditional diets. (You can learn more about the connection of gut health to overall health here).

There are hundreds of varieties of kimchi made from napa cabbage, radish, scallion, or cucumber as a main ingredient. In traditional preparation, kimchi is fermented in jars stored underground for months.

Kimchi Recipe- Making your own at home.

Ingredients:

• 1 daikon radish or a few red radishes, sliced into half moons
• 2 carrots, sliced into half moons
• 2 green tomatoes or tomatillos, chopped
• 1 medium onion (leeks, scallions, or shallots may be substituted, to taste)
• 6 cloves garlic, peeled and chopped
• 2 medium-size chile peppers (jalapeno for mild heat, habanero for more kick), chopped
• 3 tablespoons freshly grated ginger
• 1 tablespoon any brand Himalayan pink salt

Directions:

1. Mix all ingredients in a large bowl. “Massage” the mixture with your hands, grabbing handfuls and squeezing repeatedly until vegetables are wilted and excess water is squeezed out.
2. Spoon kimchi mixture into a quart-size jar with a wide mouth. Pack tightly, pressing hard until brine rises; the vegetables must be submerged to avoid mold forming. Loosely cover jar with a lid.
3. Allow kimchi to ferment at room temperature for about a week. Each day, press the mixture down to keep vegetables submerged in the brine. The longer it ferments, the more sour it becomes.
4. When kimchi has fermented to your taste, store in the refrigerator.

Try using turnips, okra, beans, eggplant, or other favorite vegetables that are in season. Enjoy!

by laranew_3wjuut

Fermented Foods for Gut Health

Fermented Foods for Gut Health

Fermented foods may be setting trends on The Huffington Post and Mind Body Green, but these nutrient-potent foods have been around for thousands of years in cultures around the world, including Japanese, Chinese, Indian, and German cultures.

For people living without modern medicine and refrigeration, fermentation was a simple means of food preservation and a way to imbue foods with the health-enhancing properties of the live bacteria the gut needs to stay in balance. Fermented foods are a potent source of probiotics, which research has shown are essential to powering up the mucosal immune system in your digestive tract and producing antibodies to pathogens.

Incorporate more of these probiotic powerhouses into your diet is one important way of getting those healthy bacteria back into action in your gut.

Fermented Foods Short List

• Cultured Dairy: Yogurt, kefir, buttermilk, sour cream, some cheeses
• Veggies: Beets, radishes, tomatoes, onions, garlic, kimchi, green beans, sauerkraut
• Condiments fermented at home or commercially: ketchup, relish, salsa, chutney
• Other: Miso, tempeh, tofu, soy sauce

Fermented Food Facts & Tips

• All fermented foods must be kept cool to maintain the live cultures.
• Food labels must be marked “fermented.”
• Fermented and “pasteurized” do not go together. Pasteurization kills live cultures.
• Pickled is not the same as fermented (unless indicated on the label). Pickled foods are soaked in vinegar or brine. This is how many traditionally fermented foods are manufactured these days, like pickles and sauerkraut.
• Choose organic, non-GMO items or locally farmed products. This is especially important in dairy and soy products.
• Unfortunately, if you’re sensitive or allergic to dairy, fermentation does not always make it safe for you to eat. Luckily there are many non-dairy alternatives like fermented coconut and soy products.
• Start with small servings of fermented foods, one to two times a day.
• Toss fermented veggies into salads; enjoy as a snack or as a side dish.
• Add a spoonful or two to your morning smoothie (e.g., beets, kefir).

Wondering if you still need to take a probiotic? Good question! Check out this blog from archives for my thoughts on that.

Resources

• Chilton, S., J. Burton, and G. Reid. “Inclusion of Fermented Foods in Food Guides Around the World.” Abstract. Nutrients 7, no. 1 (January 2015): 390-404. http://www.mdpi.com/2072-6643/7/1/390
• The Huffington Post. Headlines on fermented food trend. http://www.huffingtonpost.com/news/fermented-foods/
• Mercola, J. “Fermented Foods: How to ‘Culture’ Your Way to Good Health.” Accessed February 2015. http://articles.mercola.com/fermented-foods.aspx
• Rawlings, D. Fermented Foods for Health: Use the Power of Probiotic Foods to Improve Your Digestion, Strengthen Your Immunity, and Prevent Illness. Fair Winds Press: 2013.
• Schwenk, D. Cultured Food for Life: How to Make and Serve Delicious Probiotic Foods for Better Health and Wellness. Hay House, Inc.: 2013.
• Williams, D. “Fermented Foods that Boost Digestive Health.” Reviewed February 6, 2014. http://www.drdavidwilliams.com/traditional-fermented-foods-examples/

by laranew_3wjuut

What Your Poop Reveals About Your Health

One of the best clues about your digestive health is in your toilet. 

Your poop reveals a lot about the health of your GI (gastrointestinal) tract, including your microbiome, food tolerance, and beyond! It can provide clues about seemingly unrelated symptoms like skin rashes, breakouts, headaches, and inflammation.  

But let’s face it, talking about poop can definitely be awkward. Especially if there’s something “unusual” going on. 

Unless you’re the parent of a toddler who has just mastered “going potty,” poop is probably not a hot topic in your household.

Poop tells a story

Did you know, that frequency aside, the composition of what you deposit into the toilet has important implications for health?

Features —such as the size, color, shape, odor, and consistency indicate how well the gastrointestinal (GI) tract is functioning. Those same features also provide clues about how your body is ready to resist threats of infection or even more serious diseases metabolic, autoimmune disease or digestive or malabsorption disorders.

To give you an idea of what healthy, normal stool looks like, check out the Bristol Stool Chart (borrowed form the Stanford Medicine Pediatric General Surgery site)

The "ideal" healthy Poo 💩

I describe the "perfect" poo (if such a thing exists) as a "sinking snake," which means:

• Smooth, snake skin-like exterior
• Not too hard that it can't bend
• Not so soft that it falls apart
• Sinks to the bottom of the bowel, doesn't float

Ideally on the Bristol chart, we're looking for a four: consistency that is not too hard, not too soft, and mostly solid.

As opposed to lumpy, pellet-like, or liquid. Normal stool color is in the light-to-medium brown range and is not offensively odorous. Also, bowel movements (BMs) should pass easily from your body to the toilet, without strain or significant effort.

Five BMs that Require Medical Attention 🚩

Unless you are aware of dietary changes or a medication that could produce the following types of stool, it’s advisable to seek medical attention if you observe the following changes in BMs.

1. Stool that is hard to pass, requires straining, or is accompanied by abdominal pain.
2. Black, tarry stool might indicate infection or GI bleeding, while bright red stool could indicate infection and/or bleeding in the GI tract or anus. Seek immediate medical attention.
3. White, pale, or grey stool could indicate problems with the liver, bile ducts, or pancreas.
4. Yellow stool could indicate serious infection or gallbladder problems.
5. Mucus in the stool can indicate inflammation, infection, or even cancer.

How Often Should You Go? 🚽

How frequently you have a BM is important, too.

The Rome IV criteria provide a standardized definition for functional constipation. Updated in 2016, these are the most current guidelines for diagnosing functional constipation. They define functional constipation as the presence of at least two of the following symptoms for the past three months, with symptom onset at least six months prior to diagnosis:

• Straining during more than 25% of defecations
• Lumpy or hard stools (Bristol Stool Form Scale types 1–2) in more than 25% of defecations
• Sensation of incomplete evacuation in more than 25% of defecations
• Sensation of anorectal obstruction or blockage in more than 25% of defecations
• Manual maneuvers to facilitate defecation (e.g., digital evacuation, support of the pelvic floor) in more than 25% of defecations
• Fewer than three spontaneous bowel movements per week

It's important to note that while these criteria help in diagnosing functional constipation, having fewer than three bowel movements per week is considered a potential indicator of constipation.

However, although the ideal frequency of bowel movements can vary among individuals for various reasons, many health professionals consider daily bowel movements to be the optimal goal. Regardless of frequency, stools should pass without straining or discomfort.

Keep in mind, your bowel habits can vary based on factors like your diet, hydration, stress levels, sleep, exercise, hormonal changes, travel, medications, or supplements. Even environmental toxins (like nicotine or industrial pollutants) can throw things off.

If you’re not going daily—or if you’re straining or experiencing discomfort—it’s worth taking a closer look to understand what’s impacting your gut health.

How Low Should You Go?

The position you use when you go to the bathroom actually matters more than most people realize. Research shows that sitting to poop—like we do with modern toilets—can put unnecessary strain on the GI tract. In fact, some scientists suggest this sitting position might even contribute to issues like colon and pelvic floor problems over time.

Before our modern "throne," people would squat over the ground or use pit-style toilets, which were common in many cultures and seen in some traditional homes. This natural squatting position aligns the body for easier elimination, giving the intestinal muscles and organs the mobility they need. In contrast, sitting at a 90-degree angle on a standard toilet creates more resistance, which can lead to straining and increased pressure on the rectum.

Another important thing to keep in mind: Avoid sitting on the toilet for too long. Whether it’s scrolling on your phone or just waiting it out, staying there unnecessarily can lead to increased pressure on the rectum and pelvic muscles, raising the risk of hemorrhoids and other serious complications.

For most people, making small adjustments—like elevating your feet with a Squatty Potty—can make a noticeable difference. It’s a simple change that’s especially helpful for older adults, people with limited mobility, or anyone dealing with chronic constipation.

Six strategies for Smooth Moves 

Addressing constipation sometimes take sometimes comes down to addressing some basics. Here’s a checklist to get you started:

1. Hydrate Smarter: Start your day with a glass of water, and consider adding a pinch of sea salt to help your body absorb and use water more effectively; Adding digestive bitters or teas to your water can also help support better digestion and motility.
2. Eat the Rainbow: Prioritize colorful fruits and vegetables to nourish your gut microbiome and give your body the fiber and nutrient variety it needs to maximize digestive function. You can learn more about this Rainbow philosophy HERE.
3. Incorporate Smart Fibers: Include more fiber into your diet is a good start, but focusing on motility-supporting foods like prunes, chia seeds, flaxseeds, and sources of resistant starch like rice, banana, and potatoes can be very effective.
4. Focus on Magnesium: Magnesium citrate can help soften stools and support motility. Start with 200–400 mg in the evening, adjusting as needed.
5. Move Your Body: Daily movement—like a post-meal walk—helps stimulate digestion and keep things moving.
6. consider adding Pre- and probiotics: Prebiotics fiber supplements (natural, not synthetic fibers) feed the beneficial bacteria in your gut, while probiotic supplements (also found in fermented foods like kefir, kimchi, and sauerkraut) help replenish your microbiome.

Common Misconceptions About Constipation

Let’s clear up some common myths:

• “If I’m going three times a week, I’m fine.” While three BMs per week is the clinical minimum, daily is the ideal for most people. Regularity matters for nutrient absorption and detoxification.
• “It’s just my diet.” While diet is a big piece of the puzzle, factors like stress, sleep, hydration, and gut motility are just as important. Addressing digestion holistically is key.
• “This is just how my body works.” Chronic constipation is not something to ignore—it’s a signal of deeper imbalances that can and should be addressed.
• “Probiotics will fix everything.” Probiotics are helpful for many people, but they’re not a one-size-fits-all solution. The right approach depends on your unique gut health needs and should be supplemental to a foundational healthy diet and lifestyle.

The "Bottom" Line

Your gut doesn’t just handle digestion—it lays the foundation for health. Supporting it is one of the simplest, most impactful ways to improve how you feel day to day. Small changes, like adding magnesium, eating a more colorful diet, or being mindful of hydration, can create a solid base for transformation.

If you’ve tried the basic and are still struggling with digestion or unsure where to start, you don’t have to figure it out alone. I’m here to help you connect the dots, uncover root causes, and create a personalized plan to get you feeling your best.

Need a little help in this department? Contact me for information about a consultation today.

References:

1. Sikirov, D. “Comparison of Straining During Defecation in Three Positions: Results and Implications for Human Health.” Abstract. Digestive Diseases and Sciences 48, no. 7 (July 2003): 1201-5. http://www.ncbi.nlm.nih.gov/pubmed/12870773 
2. Gupta VK, Kim M, Bakshi U, et al. A predictive index for health status using species-level gut microbiome profiling. Nat Commun. 2020;11. 
3. Vandeputte D, Falony G, Vieira-Silva S, et al. Stool consistency is strongly associated with gut microbiota richness and composition, enterotypes and bacterial growth rates. Gut. 2015;65(1):57-62. 
4. Saad R, Rao SS, Koch K, et al. Do stool form and frequency correlate with whole-gut and colonic transit? Results from a multicenter study in constipated individuals and healthy controls. Am J Gastroenterol. 2010;105(2):403-411. 
5. Falony G, Joossens M, Vieira-Silva S, et al. Population-level analysis of gut microbiome variation. Science. 2016;352(6285):560-564. 
6. Wang L, Alammar N, Singh R, et al. Gut microbial dysbiosis in the irritable bowel syndrome: A systematic review and meta-analysis of case-control studies. J Acad Nutr Diet. 2020;120(4):649-666. 
7. Takagi T, Naito Y, Inoue R, et al. Differences in gut microbiota associated with age, sex, and stool consistency in healthy Japanese subjects. J Gastroenterol. 2018;54(1):53-63.
8. Chang D, Gupta VK, Hur B, et al. Gut Microbiome Wellness Index 2 for Enhanced Health Status Prediction from Gut Microbiome Taxonomic Profiles. bioRxiv. 2023.

by laranew_3wjuut