The Incredible Gut-Brain Axis

In recent years, much scientific research has uncovered a fascinating and complex connection between our gut and brain called the gut-brain axis. This intricate communication network involves a diverse ecosystem of microorganisms living in our digestive tract, collectively known as the microbiome. Understanding the gut-brain axis and its influence on our physical and mental health has become an exciting area of study, shedding light on how our gut health impacts our overall well-being.

The Microbiome: An Ecosystem Within Us:

The human gut houses a diverse and dynamic community of microorganisms, including bacteria, viruses, and fungi, collectively known as the microbiome. The sheer number of these microbial inhabitants is astonishing; the gut contains trillions of microorganisms, comprising thousands of different species. Remarkably, these microbes can work together in harmony to perform various vital functions that impact our health.

Communication Pathways: The Gut-Brain Axis:

The gut-brain axis is a bi-directional communication network that links the gut and the brain through a series of complex pathways. These pathways involve neural, hormonal, and immunological connections, allowing constant information exchange between the gut and the brain. The vagus nerve, which runs from the brainstem to the abdomen, plays a crucial role in this communication, sending signals back and forth.

Impact on Mental Health:

One of the most fascinating discoveries in recent gut-brain axis research is its significant influence on mental health and well-being. The microbiome can produce neurotransmitters, such as serotonin and dopamine, which are essential for regulating mood and emotions. Additionally, gut microbes interact with the central nervous system and influence stress responses, anxiety, and depression. Imbalances in the gut microbiome have been linked to an increased risk of mood disorders and cognitive impairments.

Physical Health: Beyond the Gut:

Beyond its impact on mental health, the microbiome affects various aspects of our physical well-being. A balanced gut microbiome plays a crucial role in nutrient absorption, immune system regulation, and protection against harmful pathogens. Furthermore, gut microbes influence metabolism, weight management, and even the development of chronic diseases like diabetes and cardiovascular conditions.

Factors Affecting the Gut Microbiome:

Several factors can influence the composition and diversity of the gut microbiome. Diet is a significant determinant, with fiber-rich, plant-based diets fostering a more diverse and beneficial microbial community. Antibiotics, stress, lifestyle choices, and even birth methods (vaginal birth vs. cesarean section) can also shape the microbiome. Understanding these factors can help us make informed choices to nurture a healthy and resilient gut microbiome.

Nurturing a Healthy Gut-Brain Axis:

Maintaining a balanced gut-brain axis is crucial for overall well-being. Adopting a diet rich in fruits, vegetables, and probiotics can help support a diverse and thriving microbiome. Regular exercise, sufficient sleep, and stress reduction techniques can also positively influence the gut-brain axis. Additionally, avoiding unnecessary antibiotics and being mindful of medications that may affect the microbiome can be beneficial.

The gut-brain axis and the microbiome form a fascinating and intricate relationship that profoundly impacts our physical and mental health. With ongoing research, we continue to uncover the complex interplay between the gut and the brain. Nurturing a healthy microbiome through lifestyle choices and dietary habits has the potential to transform our well-being and lead to a happier, healthier life. Embracing the power of the gut-brain axis could be the key to unlocking a brighter future for our overall health and vitality.

A week of healthy lunchboxes and love......

Here you go beautiful mums and dads!! I’ve put these up to give you some easy, healthy ideas that you can add to your existing repertoire of packing lunches. It takes a tiny bit of prepping, but I also try to be smart about it, think ahead and make things for dinner that I can pop in her lunchbox the next day.

Try to give your children a ‘rainbow’ lunchbox making sure they’re getting food with all those beautiful variations of plant phytonutrients, protein and a healthy little healhty treat in there too to make it fun!

Also, If you need guidance on the ‘healthier’ options for commercial snack foods I’ve added a few of the brands that are deemed acceptable from my perspective. Wholefoods (without packaging) is always best, but let’s be real…. we all need some emergency stores at times for those crazy mornings and its better to pick the ones that are lower sugar and less refined.

Most of these recipes can be found on omy social media and/or the website. Enjoy!

Lunchbox #1 - This one includes: quinoa broccoli patties with avocado, carrots and cherry tomatoes with hummus, seasoned fava beans, coconut yogurt with turmeric chia pudding and blueberries and some pumpkin seed munches! 

Lunchbox #2 - This one contains vegetable rainbow wraps, carrot and pepita crackers with avocado, roasted chickpeas and raw cashews (omit if a nut free school), Kubu coconut yogurt with buckwheat, hemp seeds and blueberries.

Lunchbox #3 - Here’s a chicken, avo and salad sandwich on Ancient Grains Rye Sourdough (best commercial organic bread ever), baked sweet potato crisps, stewed apple with Coyo coconut yogurt, snow peas and green peas with hummus, brown rice and chia crackers, sunflower and strawberry bites and an organic apple. Not a crumb left at the end of the day!! @ceresorganics @thinkfoodmunch @raffleshealthyfoods @coyo_is_coconuts

Lunchbox #4 - Willow doesn’t have a tuckshop at her school (and I am O.K. with that 🙈) but they have occasional tuckshop days where they sell different themed foods. This last time they had sausage rolls and pies so I decided to do my own take and send her to school with one of her own so she wasn’t left out. This one has a Byron Pies GF spinach and feta roll, hard boiled egg, chia bircher muesli, muesli bites, cucumber and carrot sticks, blueberries and kiwi with a roasted seaweed snack.

Lunchbox #5 - The girls have sport on Tuesday’s so they needs some extra energy!! This one has some barley wrap quesadillas with beans, cheese, corn and spinach, some avocado and cashew cheese spread on seed crackers, cherry tomatoes, chia bites, half a medjool date, pear, blueberries and a banana.

Lunchbox #6 - I know a lot of parents say their kids won’t eat salad but I have a means to make it happen. Most kids’ issue with salad is actually texture rather than taste. If you chop the vegetables up finely or grate them you will find less ‘yuck faces’ coming your way. Additionally the dressing makes the salad! If the dressing is fantastic your kids will find salads a more enjoyable experience! This lunchbox contained an Asian cabbage salad with roast chicken and a sesame dressing, hemp tahini protein balls, strawberry coconut yogurt, brown rice and chia crackers with beetroot hummus, mango cubes and a green apple. @coyo_is_coconuts @ceresorganics @keepleaf

Lunchbox # 7 - Okay, the final lunchbox in our week of kids lunch inspiration! I hope that in some way it has given you some healthy easy ideas to keep your munchkins healthy and happy! The stainless steel containers are from @ever.eco for those mummas asking. This is a Mexican taco soup (which is quite thick) that we made for dinner the previous night. We use organic blue corn chips to dip into it for easy school eating. We also have @drkargs spelt crackers with Nimbin (reduced salt, no animal rennet) cheese cubes, raw cashews, @kubuyoghurt with organic blueberries and an organic pear.

A Guide to Intermittent Fasting....

Fasting has been a long standing cultural practice for hundreds of years used readily for health purposes before they knew the actual science behind it. They just knew it was inherently beneficial.

If you have never done fasting before one of the easiest methods to try first if known as intermittent fasting, one where you simply keep you eating period to a shorter duration. I personally use a 16 hour intermittent fast at least 2-3 times per week to assist my particular biochemistry and physiology. We now have the research to show that fasting triggers a series of beneficial changes in your body right at the cellular level.

Not only does it improve insulin sensitivity and hunger/satiation hormones (ghrelin & leptin), it regulates blood sugar levels and increases fat lipolysis. It can activate HGH (human growth hormone)involved in cellular regeneration and allow for increased detoxification through increased occurrence of autophagy (cellular clean up).

This can be done easily by being more conscious of your eating window. On your chosen fasting days, try to finish your dinner by around 6:00PM the previous night, which means you would wait until 10:00AM the next morning to ingest any caloric content, drinking plenty of water however. If you can combine these fasting mornings with a morning you exercise/train, you will assist detoxification (via sweat!) and weight balance becomes a lot easier too.

Keep in mind there are a few rules to abide by: women aren’t recommended to do this more than 3-4 times per week as with any sever drop in body fat, there can be associated hormone issues. Ladies also do not fast during your monthly cycle as your body needs the extra nourishment at this time as well as when you are pregnant or breastfeeding.

Overall, it can be a fantastic way to ensure better health long term without the extended, more difficult fasts. You’ll find once you get used to it, your energy in the morning is fantastic!!

Why NUTRITION is make or break for your health....

In the last 12+ years of being in this industry I have seen massive changes in people’s overall health. We are suffering from chronic digestive disorders, allergies and food intolerances, autoimmune conditions, disrupted hormones and disrupted endocrine function, weight issues and anxiety at younger and younger ages. So, what are we doing?!!

Well, we have quite a few challenges to our health simply from modern living. Work/life balance is so skewed that we don’t have much down time for relaxation, the exposure to toxins is at levels that most people’s livers and detoxification pathways will not be able to keep up with it, the quality of food ingested on a daily basis is vastly inferior and daily stress levels are through the roof. Our bodies are incredibly resilient, but only if we give it what it needs to function efficiently. So, how do we do this?

By starting with looking at the food we eat. We have partial control of the other factors mentioned above, but the main thing we DO have control of is what we decide to put into our body’s. The food we eat ether nourishes, heals and supports the bodies’ biochemical processes…. or causes inflammation, damages the gut microbiome, reduces immune function and causes autoimmune responses.

If you can simply start by nourishing yourself with whole foods, buying organic whenever possible (try at least with the dirty dozen list and meat), eliminate processed foods, pesticides and additives, reduce plastic use and find the style of eating that suits your individual biochemistry you will be amazed at how quickly the body will start healing itself and work for you. Here’s to hoping you find a new founded respect and love nourishing foods that will improve your health and and create a life lived well!

Link to 2018 dirty dozen list - https://www.foodsafetymagazine.com/news/2018-dirty-dozen-and-clean-fifteen-lists-rank-produce-items-by-pesticide-level/