Browsing Tag

gut health

Health Holistic & Spiritual living

THE GUT-BRAIN CONNECTION

Can you change your mood by changing the food you eat? I would argue; yes! Because the gut-brain connection is incredibly strong! 🌿

One of the things that fascinates me the most about holistic health, is how it’s all connected! Your entire body – body and mind – is connected, and one thing affects the other, and the other way around, it’s incredibly fascinating!

As much as 90(!!)% of serotonin is made in your gut! Serotonin is the “happy hormone”/neurotransmitter, that is responsible for making you happy.

Let me just say that again – 90%!

What can we derive from that fact? That the food you eat and digest literally affect your mood!

You can thereby INCREASE your emotional well-being and happiness by eating more “gut friendly” food, such as whole foods, vegetables, fruits, fermented foods, probiotics etc. – the things that makes your gut health better! And by improving your gut health you will thereby – in the long run, also be able to improve your overall well-being!

Isn’t that just amazing?

Not to mention that eating “gut friendly food”, can also help if you have digestive problems or skin issues – because, it’s all connected! 🌿

Read also: 5 Ways to Improve Your Gut Health

Health

ELIMINATION – WHAT COMES IN, ALSO NEEDS TO GO OUT

I know, I know. This is probably the least sexy topic ever, but nonetheless – when it comes to health, this is probably one of the most important topics as well – and that is; Elimination 💩

We talk so much about what we eat, what kind of food to eat, our mental health etc. which are ALL important factors when it comes to health.

But what we often tend to “skip over” or “forget about”, is that our body – our system – is a two-way street.

What comes in, also needs to get out.

If it don’t, things will get blocked, just like cars crashing on a road and the line starting to get longer and longer because of the blockage. The same goes on in your body. Our bodies gets rid of waste in several ways, one of the main ways is through pooping.

If you don’t LET GO and get rid of things, things will build up and cause problems (this metaphor doesn’t just apply for your digestive system, but so much in life – but let’s take that another time and just focus on the digestive system right now).

The ideal is to go to the bathroom and use your bowels every single day; optimally 2 x day. This is essential for all of the other body systems to be able to work optimally.

You want to go to the toilet and get rid of these things, as they are full of toxins, excess hormones and all the stuff that your body doesn’t want. So you can see why “holding” and not going to the bathroom and instead letting these “toxins” sit in your body, does more harm than good to your overall health.

Try to get into the habit of going to the bathroom first thing in the morning, fx drink a big glass of water and go there before you begin the rest of your day.

If you do have problems with getting regularly to the bathroom, you can try to drink more water throughout the day and eat a more fibre-rich diet. You can read this blogpost about how you can add more fibre to your diet.

If you want to learn more about the gut and the digestive track, then I can highly recommend you to watch this TED talk with Giulia Enders (the Author of the book “Gut”):

I know this is a topic that’s not the most interesting to talk about, but it’s SO important for all our bodily functions to be able to function well and keep our body healthy! Take care of your digestive system and take care of your health 🌿🌿

Health

HOW TO STRENGTHEN YOUR IMMUNE SYSTEM

The best we can do to fight cold, flus and virus is to strengthen our immune system. So, today I want to share how to strengthen your immune system 🍋🌿✨

The state of the world is unlike anything we’ve ever seen before. What you can personally do for your own health, and to protect others as well, is to take better care of your immune system. Of course there is the hygienic aspect – to remember to wash your hands regularly, cough into your shirt instead of your hands etc. But to prevent yourself from catching any cold, flu or virus, the best thing you can do is to strengthen your immune system.

Your immune system defends your body from foreign, invading organisms, promoting protective immunity while maintaining tolerance to self.

Today I want to share with you, several ways in which you can strengthen your own immune system.

Ways to Strengthen Your Immune System


Eat more Ginger & Garlic
To fight off any bad bacteria or virus, one thing we can do is to eat more antimicrobial foods. Foods such as ginger and garlic have high antimicrobial properties that is effective against bacteria. So when cooking, make sure to use more of these foods, to help strengthen your immune system.

Eat Vitamin C Rich Food or Take a Supplement
Vitamin C has an effect on the body’s immune system and protects against vira and bacteria. A good idea to strengthen your immune system, is therefore to eat more vitamin C rich food, and take a good vitamin C supplement.

Vitamin C rich food include thing such as; citrus fruits, kiwis, berries, tomatoes, cauliflower and leafy greens.

Take a Vitamin D Supplement
Many people, especially in the Northern countries were we go many months without seeing the sun can become deficient in vitamin D. Vitamin D is the vitamin you usually get through sun exposure. Deficiency in vitamin D is associated with increased autoimmunity and an increased susceptibility to infections. Therefore, taking a vitamin D supplement, especially during the Winter if you live in countries with less sun exposure, can be a very good idea.

Take a Probiotic Supplement & Eat Fermented Food
2/3 of the immune system is located in the gut. All disease begins in the gut. Make sure to start treating your gut right. Your gut health is affected by the food you eat. You can better the health of your gut by eating more veggies and fermented food. You can also support your gut health by taking a good probiotic supplement, to get more good bacteria in your gut. By strengthening your gut health, you’ll strengthen your immune system.

Drink Lots of Water & Herbal Teas
To work properly, we need water. We need to be hydrated. Our bodies consist of around 60% water. We need it for our body to function well. Drink more water and drink lots of herbal teas. Specifically you can go for herbal teas with ginger and turmeric, to strengthen the immune system, or a green tea filled with antioxidants.

Eat More Fruit & Veggies
Food is Medicine. This has been said for thousands of years, and now really is the time to embrace this – now more than ever. What you fuel your body with will determine how well your body will function for you. When you fuel your body with all the colours of different fruits and veggies, you get a whole range of different vitamins and minerals – which is exactly what your body need to function at its best. Fuel your body. Use food as medicine, by giving your body the best so it can work for you.

Move Your Body
Move your body, go for walks. By moving your body you activate your lymphatic system. Your lymphatic system gets rid of toxins from your body. So the simple act of going for a walk, will activate this system – and the less toxins that are in your system, the easier your immune system will function. Go out and get some fresh air and go for a walk.

Relax & Slow Down
Stress weakens the body’s immune system. So even though these times can be hard and full of uncertainty and insecurity, stressing about it does not help. Take time to relax and slow down. Meditate. Take some deep breaths. Go for a walk. Read a good book. Slow everything down.

Read also: 3 Practices to Help You To Relax & Tune Into Yourself


Health

5 WAYS TO IMPROVE YOUR GUT HEALTH

All disease begins in the gut” – Hippocrates. Hippocrates said it many years ago – having a healthy gut is essential for our overall health and well-being. Therefore, I want to share 5 ways to improve your gut health today

If you don’t already know about the importance of gut health, then I will recommend you to first read this blogpost I’ve shared a while ago.

But today I want to get straight into how you can improve your gut health, so here you go – 5 ways you can improve your gut health

  • Eat prebiotic food
    Prebiotics are a type of fiber that the human body can’t digest. Probiotics serve as food for probiotics (the good bacteria in your gut). You can find prebiotics in many different kind of foods, fx artichoke, asparagus, bananas, garlic, onion, parsnips, wholegrain, rye, oats, leeks.
  • Eat fermented food
    Fermented foods contain those good bacteria that you want more of. So try to incorporate more fermented food into your diet, this include things such as sauerkraut, kimchi, kombucha, kefir, yoghurt.
  • Take a probiotic supplement
    If you have suffered with digestive problems in any kind of way, or if you have been on antibiotics, it can be highly recommended to take a good probiotic supplement, to rebalance your gut bacteria again. Antibiotics can of course be essential if you’ve been infected with a virus, but antibiotics kill both the good and the bad bacteria in your gut, and since the majority of your immune system is located in your gut, your immune system can become very weakened after having been on antibiotics. It is therefore important to get some of the good bacteria back into your gut again 
  • Exercise
    New studies are also starting to show that exercising is linked to increases in the number of beneficial microbial species in your gut. So another good reason to exercise is that it will help you get more of those good bacteria in your gut!
  • Eat a wide range of foods
    By eating lots of different vegetables with all sorts of different colours, you are eating a diverse range of nutrients, which all helps to create a broader and more diverse gut micro biome. So eat the rainbow! Try new veggies, switch it up from time to time, so you don’t just eat cucumbers and potatoes.
Health

EPIGENETICS – YOU HAVE THE POWER OVER YOUR OWN LIFE

Your genes do not determine your life, how you live your life does! Today I want to talk about the concept of epigenetic, which is a concept that is getting more and more recognition today.

Earlier on we thought that genes affected our lives and how we were, which diseases we got etc. And they do to a point, because our bodies do carry the genes we’ve got from our mother / grandmother etc. However, more recent science have found that it is our lifestyle and our environment that affects whether the gene actually gets activated.

So if your grandmother had a specific disease, you might have inherited the gene to getting that disease. BUT, if you live differently from your grandmother, meaning that you; don’t eat the same food, live in a different environment, have another mindset, exercise more etc. compared to what your grandmother did, this means that the gene might not get activated.

You have the power over your own life

We have a lot more power over our own lives than we have previously thought. Epigenetic is about how signals from our surroundings modifies and regulates the genes activities. Our genes are constantly getting recreated as a reaction to our experiences in life.

Epigenetic = means ‘next to the genes’

Perhaps diabetes runs in your family, but maybe it is due to the overload of processed food and lack of exercise. So know that you can change that. Your genes do not determine how your life is going to be like, you can change the environment for your genes and make sure they do not get activated. Eat an abundance of vegetables, move your body, spend time doing what you love and you create an entirely different environment for your genes, and your life will unfold in another way!

All of this is also connected to fx how you can change your gut health, your micro biome, by changing the food you eat and the amount of movement you do in your daily life. If you want to learn more about this, you can read the post I’ve written about that here.

Sources

Fra genetik til epigenetik
Epigenetikken styrer vores DNA’s opførsel
Intelligente Celler – Bruce Lipton

Food Health

GUT HEALTH – GOOD & BAD BACTERIA

In recent years scientists have started to learn much more about the gut and how important the state of the gut is for our overall health. Today I want to share what you can do to get a healthier gut, as well as an overall healthier body.

“All disease begins in the gut” – Hippocrates

In the gut we have our ‘micro biome’. Microbiome refers to our collection of microbes and their genes. Your micro biome consists of an environment of bacteria. Bacteria are not just bad, more than 95% of the world’s bacteria are harmless to humans, many are actually extremely beneficial. But in order to have a healthy micro biome, we need an overweight of the ‘good bacteria’, otherwise you can get bacteria overgrowth (‘bad bacteria’) which can affect your micro biome, gut, digestive system and your entire body – including your skin. 2/3 of the immune system is located in the gut, and 99% of bacteria are found in the gut.


Change your micro biome by changing the food you eat

The good news is, that you can change your micro biome by changing the food you eat. With everything you put into your body, you have a change of feeding either the good or the bad bacteria. The good bacteria needs greens, vegetables, fibers to survive, whereas the bad bacteria needs processed foods and sugar.

But, food is not the only thing affecting our gut health. Also things such as getting enough sleep, exercising, relaxing is beneficial for our good bacteria. Whereas stress, lack of sleep and exercise, too harsh cleaning products and pesticides kills the good bacteria.


“Almost nothing influences our gut bacteria as much as the food we eat”
– Gut – Giulia Enders


How to get a healthier micro biome?

  • Eat a diet high in fiber, this is good for your digestion (fruits, vegetables, especially green ones like kale, cabbage, broccoli, quinoa, oats)
  • Avoid a too sterile environment, too harsh cleaning products
  • Relax. Stress allows for more bad bacteria to survive in the gut
  • Go for organic food, avoid pesticides
  • Eat probiotic foods regularly (sauerkraut, kombucha, miso soup, kimchi), you can also take a probiotic supplement to get more good bacteria to your gut
  • Eat prebiotics even more often (artichoke, asparagus, bananas, garlic, onion, parsnips, wholegrain, rye, oats, leeks)
  • Eat healthy fats; avocados, nuts, seeds
  • Exercise regularly
  • Get a good amount of sleep each night
  • *Extra Tips for mothers
  • If possible, giving a vaginal birth is the best. This way the child gets a protective layer of bacteria which gives it a healthy gut from the beginning of life
  • Another good idea for moms is to breastfeed for a long time, this gives lots of good bacteria to your newborn

Sources:

– Brain Maker – David Perlmutter
– The Beauty of Dirty Skin – Whitney Bowe
– Gut – Giulia Enders

Health Inspiration

3 GOOD PODCAST EPISODES

Jeg ville lige dele nogle inspirerende podcast episoder som jeg har hørt i den pågældende uge, måske det kunne være noget for jer derude også.

1. The Melissa Ambrosini show  – Heal Your Gut Heal Your Life

Dette er en fantastisk episode som handler om vigtigheden af at have en sund og funktionel tarm, da dette er fundamentet for at vi har det godt rent sundhedsmæssigt. Det er enormt spændende, og bestemt noget jeg skal lære mere omkring. Men basically, så handler det igen om at spise sundt og sørge for at din krop får det den har behov for.

2. The Melissa Ambrosini show – The Pill, Periods and Fertility with Dr Nat Kringoudis

Denne episode handler om naturlig præventionsmetoder, istedet for at bruge p-pillen og andet hormonforstyrrende. Man kan gå nok så meget op i sin sundhed, men hvis man fylder sin krop med p-piller stort set hver dag, så er det lidt dobbeltmoralsk, og det er hertil at jeg er kommet til. Så pt. prøver jeg at lære så meget som muligt om mere naturlige præventionsmetoder, så jeg i fremtiden kan føle mig sikker ved at stoppe med at bruge p-piller, og derved kan gøre noget super godt for min krop.

3. Martiny Podcast – Soloshow / En karriere med klare mål eller flow? 

Denne episode handler om det med at skulle vælge karriere i sit liv, og hvilket enormt pres at man kan føle at det er, og tankerne om ‘man vælger det rigtige’. Jeg synes at Emma’s syn på dette er lige nøjagtig sådan at alle burde tænke – ikke stresse over noget, men at følge det der føles rigtigt for en. Mange fine tanker, og især et relevant podcast for unge mennesker der enten skal videre fra gymnasiet, eller fra en videregående uddannelse.

I wanted to share some good podcast episodes that I’ve been listening to this week, it might be something for you out there as well. 

1. The Melissa Ambrosini show  – Heal Your Gut Heal Your Life

This is an amazing episode which talks about the importance of having a healthy and functional gut, which is the fundament for us feeling well and healthy. It’s extremely exciting, and definitely something I want to learn more about. More basically, it’s about eating healthy and making sure that your body gets what it needs.  

2. The Melissa Ambrosini show – The Pill, Periods and Fertility with Dr Nat Kringoudis

This episode is about natural prevention methods, instead of using the birth control pill or other hormone disturbing things. You can care so much about your health, but then fill your body with birth control hormone pills almost everyday, that seems a bit contradictory, right? And that’s what I’ve come to. Therefore I’m currently learning more about natural prevention methods, so that I in the future can feel sure and secure with stop taking the birth control pill, and thereby do something which is so much better for my body.

3. Martiny Podcast – Soloshow / En karriere med klare mål eller flow?  
(this podcast is in Danish)


Read more: 3 good podcasts