Blog - Page 6 of 65 - Luke Clarke

November 1, 2021 by Luke Leave a Comment

What’s Holding you Back From Reaching your Weight Loss Goal?

If you know anyone that has tried to lose weight, or have set out on this journey yourself, you know it comes with its fair share of challenges. On the surface, adhering to a balanced diet and engaging in physical activity appears relatively simple; however, as most people are intimately aware, losing weight is not always as easy as it’s said and done.

This is because being overweight is not about gluttony or laziness, but rather a complex interplay between your biology, environment and behavioural patterns.

Below we explore 4 factors that are a result of this dynamic interplay that may be preventing you from achieving your weight loss goals.

Your metabolic set-point

A relatively unknown fact, is that your weight is under unconscious control; just like blood pressure, blood sugar regulation, pH and body temperature. Essentially, your body weight remains relatively stable (whether that be an unhealthy weight or a healthy weight) due to a mechanism know as your metabolic ‘set-point’. Just as a deviation from your core temperate set-point will elicit a corrective response, your body will execute physiological and behavioural responses to re calibrate your body weight if it goes above or below its metabolic set-point.

That is, your body will adjust your energy expenditure and appetite to restore fat mass back to its set-point; despite your best efforts.

Stress

In any form, stress can represent a significant barrier to weight loss. Under stress, the body releases the hormone cortisol that redirects glucose to your muscles, but consequently causes your blood glucose levels to fall. This can trigger cravings for calorie rich foods that lead to weigh gain and prevent weight loss. Emotional eating is also closely associated with stress. During periods of stress and emotional arousal, individuals tend to increase their food intake, with a preference for what are referred to as ‘hyper-palatable’ foods (high in fat, sugar, flavours and food additives), again contributing to weight gain. Seeking the advice of a qualified healthcare Practitioner can help you build mental and emotional resilience, which may just be the answer you need to achieve your weight loss goals if you suffer from chronic stress.

Sleep

Poor sleep quality or quantity can stifle your weight loss by reducing your metabolic rate, increasing cravings and impacting appetite regulation. Research has found inadequate sleep to be associated with an increase in weight, body mass index, waist and waist-to-hip ratio; and there is also evidence that it drives up the set-point. Disturbed sleep ultimately affects your energy balance, heavily influencing what you eat, how much you eat, as well as your willpower and motivation to exercise. If a good night’s sleep is something you dream of, talk to your Practitioner who can help you restore healthy sleep patterns.

Inflammation

Often overlooked, inflammation can be a silent barrier to weight loss. Inflammation can raise blood glucose levels that can trigger weight gain, whilst excess stored fat produces inflammation in your body. Reducing your fat mass can greatly assist in lowering levels of inflammation, however as toxins are stored in your fat cells, liberating these toxins during weight loss, can further promote inflammation, once again impeding your weight loss. A Practitioner can recommend additional anti-inflammatory support or a tailored clinical detoxification program to assist you with your weight loss if you require this extra support.

Don’t do it alone

Losing weight is not always easy and everyone will face their own challenges at some point. Seeking the advice of a qualified health Practitioner who specialises in weight loss can offer you personalised care to address the specific challenges you may encounter on your weight loss journey.

November 1, 2021 by Luke Leave a Comment

NIH-AARP study finds association between greater fish, omega-3 intake and lower risk of mortality during 16 years of follow-up

A study reported in the Journal of Internal Medicine reveals a lower risk of dying from any cause during a 16-year follow-up period among men and women who had a high intake of fish or long-chain omega-3 polyunsaturated fatty acids (PUFAs), which include EPA, DHA, and DPA.

“The current study is the largest amongst all studies that comprehensively examined intakes of fish and long-chain omega-3 PUFAs in relation to mortality,” authors Y. Zhang and colleagues announced.

The investigation included 240,729 men and 180,580 women who enrolled in the NIH-AARP Diet and Health Study between 1995 and 1996. Questionnaires concerning lifestyle and diet were completed by the participants upon enrolment. Through 2011, 54,230 deaths occurred among the men, and 30,882 deaths occurred among the women.

“As the associations between long-chain omega-3 PUFAs intake and mortality were similar to that of fish intake, the health benefit of fish is probably related to the abundant content of long-chain omega-3 PUFAs, which possess anti-inflammatory properties and may prevent the development of inflammation-driven disorders, including cardiovascular disease, cancer, and Alzheimer’s disease,” Dr. Zhang and associates observed.

Among men, those whose daily intake of fish was among the top 20% had a 9% lower risk of dying during follow-up than men whose intake was among the lowest 20%. Women whose consumption of fish was among the highest had a risk of dying during follow-up that was 8% lower than those whose consumption was among the lowest.

For men whose intake of omega-3 fatty acids placed them among the highest 20%, the risk of mortality from any cause was 11% lower than the risk experienced by men whose intake was among the lowest 20%. Similarly, women who were among the top 20% of omega-3 consumers had a 10% lower risk. When the risk of death from specific diseases was analyzed, men who had the highest intake of omega-3s experienced a 15% lower risk of dying from cardiovascular disease, and for women in the top group, the risk was 18% lower. Greater omega-3 fatty acid intake was significantly associated with a lower risk of mortality due to respiratory disease and Alzheimer’s disease in men and women, and with a lower risk of chronic liver disease and cancer in men. Meeting the recommended intake of at least 250 milligrams of the omega-3 fatty acids EPA and DHA per day was associated with a 13% lower risk of mortality among men and a 7% lower risk among women during follow-up in comparison with having an intake that was less than 50 milligrams per day.

“Overall, we provide new clinical evidence with which to address the role of fish and long-chain omega-3 PUFAs in overall health and contribute to updated dietary guidelines,” they concluded.

August 30, 2021 by Luke Leave a Comment

Natural Cold and Flu Relief

Unfortunately, cold and flu viruses spread easily, and even the strongest among us can succumb to infection. If you do get sick, natural medicines can help you recover faster by supporting your immune defences, and when taken long-term, can even reduce your risk of getting sick. Before we look into how they do this, let’s examine what happens when we get a viral infection.

What happens in an acute cold or flu?

Viruses such as influenza and the common cold enter through the nose and mouth, with the goal of multiplying and making your body their new home. These viruses can’t multiply without a human cell, so once they enter your body they immediately start infecting your cells, hijacking them and turning them into virus-replicating factories. They do this by injecting their genetic material into your cells, which both provides a blueprint for how to make more viral particles and forces your cells’ ‘machinery’ to create them. These brand new viral particles then exit the cell and seek out new cells within your body to infect, continuing the cycle of infection.

viruses can’t multiply without a human cell, so once they enter your body they immediately start infecting your cells, hijacking them and turning them into virus-replicating factories.

Fortunately, your body doesn’t just take this lying down. Instead, the infected cells signal danger to the body, stimulating the protective inflammatory response, which allows your immune system to fight back. It does this by sending white blood cells (WBCs) to the infected areas, which then lock on to viral particles and destroy them. Interestingly, rather than being caused by the virus itself, the symptoms that make you feel terrible, such as a sore throat, chills and aches, are actually a side effect of your immune system fighting off the virus. As you can see, the quicker and more effectively your immune system can get rid of the virus, the fewer days you will spend being sick, and the better you will feel.

Should I take antibiotics for a viral infection?

Viruses and bacteria are completely different organisms. Antibiotics are designed to destroy bacteria, so viruses are totally unaffected by them. Since antibiotic medications come with side effects, such as disrupting the balance between beneficial and harmful bacteria in the gut, it’s worth speaking with your doctor about whether you really need them.

Do cold and flu tablets cure viral infections?

In a word, no. They contain decongestants, cough suppressants and analgesics which may provide relief of symptoms, however, it’s important to understand that cold and flu tablets do not help you recover from the infection.

Can taking natural medicines help me get better quickly?

The major advantage of natural medicines is they reduce uncomfortable cold and flu symptoms while also helping your immune system fight off viruses faster and more effectively. Taking natural medicines at the first sign of infection means fewer days spent feeling miserable, fewer days off work or school, and more time to enjoy the things you love! When taken on an ongoing basis, many nutrients and herbs can even reduce your risk of getting sick in the first place – good news for those of you who get sick regularly.

The major advantage of natural medicines is they reduce uncomfortable cold and flu symptoms while also helping your immune system fight off viruses faster and more effectively

To help you feel better sooner, here are four-star players you can call on to support your immune system and get you feeling back to normal ASAP:

Andrographis (Andrographis paniculata): A herb used in traditionally in Ayurvedic (Indian) medicine to treat respiratory diseases, fever and sore throat, research shows that andrographis reduces symptoms of the common cold and other URTIs. It does this by helping your WBCs destroy viral particles, fighting off infection.
Zinc: When taken within 24 hours of the first symptoms of infection, zinc reduces the severity and duration of colds. By boosting the production and function of WBCs, 30 mg/day of zinc helps fight off colds and flu. If you get sick often, taking zinc daily for five months may reduce the occurrence of infection and sickness-related absences from work.
Vitamin C: An important nutrient for the immune system, vitamin C reduces symptom severity and duration of the common cold by an average of 23%,cutting the number of days spent feeling unwell by almost a quarter! This vitamin helps by enhancing the movement of WBCs, getting them where they need to go in order to fight the battle.
Medicinal mushrooms: The combination of cordyceps (Cordyceps sinensis), coriolus (Trametes versicolor), reishi (Ganoderma lucidum) and shiitake (Lenintula edodes) mushrooms reduces common cold symptoms by enhancing immune strength and function, preventing viruses from entering cells, stimulating WBC activity, and helping your immune system recognise and fight infection more effectively in the future.

Invest in Eucalyptus Oil

Eucalyptus essential oil is fantastic for keeping airways clear and open, particularly when you’re feeling congested in your sinuses or chest. Using eucalyptus oil-containing chest rubs, or adding a few drops to an oil diffuser before bed, can help with symptom relief, making it easier to breathe when you’re feeling stuffy.

What else can I do to get better quickly?

Fortunately, there is a lot you can do to help yourself feel better and recover faster:

Start your natural medicine regime as soon as you feel yourself getting sick – the quicker you get on top of the infection the better you will feel!
Get plenty of rest and sleep, taking as much time away from work or school as necessary;
Eat nourishing whole foods with plenty of vegetables and easily digested proteins, such as fish or eggs;
Consume plenty of fluids such as water, herbal tea and homemade chicken and vegetable broth;
Consume plenty of garlic (bonus points for raw!) and onion as they help boost immune function, and
Try steam inhalations to reduce congestion.

August 30, 2021 by Luke Leave a Comment

Resisting Cold and Flu

To help your army of immune cells protect you from infection, you need to create the right conditions for them to effectively defend you. In other words, just as unfavourable conditions (e.g. harsh weather) affect a soldier’s efforts in battle, the following conditions make it more difficult for your immune soldiers to defend your body:

Poor gut health;
Low nutrient levels;
Poor sleep quality;
Chronic stress; and
Not enough exercise.

1. Engage your Gut Bacteria

It might surprise you to learn that the gut is the key to your immune health. Within your gut, your resident bacteria (and other microscopic organisms), known as your microbiome, directly interact with your immune army, (a large proportion of which is housed in the gut). This affects your overall immune response against infection.

Put simply, a healthy microbiome full of beneficial bacteria helps to build immune function, whilst a compromised microbiome can hinder your immune army’s response against infection.

Unfortunately, many things can reduce your levels of good bacteria. A common example is antibiotics, which is often what you are prescribed when infection keeps getting the better of you. Repeat courses of antibiotics may cause a loss of beneficial bacteria every time you get sick, making you more susceptible to future infections.

Put simply, a healthy microbiome full of beneficial bacteria helps to build immune function, whilst a compromised microbiome can hinder your immune army’s response against infection.

2. Stock up on Nutritional Ammunition

Your immune system’s ability to protect you also depends upon on your nutritional health. Several nutrients, including zinc, Vitamin D and vitamin C, are involved in keeping your immune cells in good shape, as they help your body to create them on a daily basis. As such, without enough of these nutrients to create your immune army, your chance of getting sick is higher.

If you’re usually on the losing end of colds and flu, and haven’t considered topping up your nutritional stores, there’s a fair chance that supplementing zinc and vitamin C and D can increase your resistance to infection and support faster recovery, buying back your time and health over winter.

If you’re usually on the losing end of colds and flu and haven’t considered topping up your nutritional stores, there’s a fair chance that supplementing zinc, Vitamin D and vitamin C can increase your resistance to infection and support faster recovery, buying back your time and health over winter.

3. Maximise Your Sleep Quality

You’ve probably experienced the difference between a restful and sleepless night, and you know which you would prefer, right? Your immune system feels the same, especially when it’s faced with the threat of illness. Put simply, sleep is the body’s time to rest and regenerate itself, so it can create enough immune cells to defend you from illness.

4. Keep an Eye on Your Stress

High and prolonged levels of stress take a toll on the immune system, weakening your defences and making you more susceptible to sickness. Managing stress helps more than just immune function; it also improves the overall health of your body. This is why having a few stress-busting strategies built into your daily routine can fortify your health and keep infection from taking hold.

5. Stay Fighting Fit with Exercise

Exercise helps you to build strong muscles and allows you to extend the limits of what you’re physically capable of. Similarly, exercise also strengthens your immune system, making it more powerful and effective in its response to nasty infections. Even just 30 minutes of walking has been shown to boost the quantity of immune cells in the body, which is why regular exercise is a key weapon in beating back illness.

To prepare your immune army viral infections, see a health Practitioner to equip yourself with the best strategy to shut down infection before it becomes a battle. By taking professional advice on board and focusing on these five areas, you will be setting yourself up to triumph against illness.

June 25, 2021 by Luke Leave a Comment

5 things we now know about the gut microbiome that we didn’t know before

There’s a lot we have learned about the gut microbiome, some of which has led to groundbreaking discoveries about human health.

The past decade has seen great advancements in gut microbiome analysis technology, led by Microba’s co-founders, Professors Phil Hugenholtz and Gene Tyson, who were able to make world-leading microbiome analysis available to the general public, right here in Australia.

Through this technology, scientists are building a growing body of evidence showing the links between the microorganisms in our gut and various health conditions. As we continue to investigate this fascinating area, we are discovering more about the gut microbiome every day, including a few interesting facts you may not have heard about yet!

1. Who you live with helps shape your gut microbiome

We inherit a lot from our parents, including some of the core species of bacteria that are commonly found in the human gut microbiome. However, unlike eye colour or blood type, environmental factors have the potential to shape our microbiome more than our genes. A recent study found that the gut microbiomes of cohabiting, but unrelated individuals, were more similar than related people living apart. In fact, the microbiomes of parents and their children or pairs of siblings living separately were no more similar than they were to unrelated individuals. This could be because people living together might eat the same foods, share similar lifestyle habits or be exposed to the same environmental microbes. Together, this adds to a growing body of evidence that your environment – including who you live with – actually has a more significant impact on the microbiome than genetics.

2. Living on a farm or playing outside as a child is good for your microbiome

We know getting outside has numerous benefits for our physical, mental and social health. It turns out that spending more time outdoors as a child can have a lasting impact on your gut microbiome, too. A recent study found that childhood living environment, such as living in a rural area or owning a pet, had lasting effects on the microbiome of adults, and these microbiome signatures were associated with better general health. It’s okay if you didn’t happen to live on a farm as a child – having more green space in your living environment as an adult can benefit the gut microbiome as well. This is a reminder that we often forget about the importance of getting out in nature, but it’s a simple way to improve the health of your microbiome.

3. Common prescription drugs (and not just antibiotics) have an impact on the microbiome.

While the impact of antibiotic use on the gut microbiome has stolen the spotlight, we now know that other commonly prescribed drugs can also have unintended consequences for this community of microbes. Recent metagenomic studies have shown that in addition to antibiotics, proton pump inhibitors (PPIs), anti-diabetic drugs, anti-inflammatory agents and laxatives have a strong impact on the structure and function of the gut microbiome. For example, PPI use was associated with an increase in species that are usually only found in the mouth, as well as a decrease in beneficial gut microorganisms. These recent insights highlight the need to consider not only how a drug will affect us, but how it will impact our gut microbiome.

If you are concerned that a medication you are taking might be negatively impacting your microbiome it is important to discuss this with the prescribing health care professional before making any changes to your medication regime.

4. Popular probiotic species aren’t as common in the gut as you might think.

Bifidobacterium and Lactobacilli species are the stars of any probiotic aisle, making it seem like they are essential for a healthy microbiome. But in fact, neither group of bacteria are found in the microbiome of most adults. Bifidobacterium species are common in the infant gut but decrease as we get older. In Microba’s own database, the gut microbiomes of healthy individuals showed that Bifidobacterium species only made up 0 – 1.02% of the total microbiome population, with Lactobacillus species present in less than 3% of Australian gut microbiomes. It should also be noted that, while having beneficial functions and being easy to study in the lab, Lactobacillus species do not tend to colonise the human gut. So, don’t worry if you don’t have these bacteria, there are plenty of other beneficial microbes that perform similar functions to look for!

5. Your gut microbiome can influence how you respond to a certain diet.

The Mediterranean diet has long been praised for its health benefits. Recent studies have revealed that this diet – high in fruits, vegetables, whole grains, nuts and olive oil and low in red meat and refined grains – is linked to improved metabolic and cardiovascular health through positive changes in the gut microbiome. For example, this healthy eating pattern is associated with an increase in beneficial microbial functions, such as short chain fatty acid production. Interestingly, this effect was strongest in people who had a lower abundance of a species called Prevotella copri (P. copri), suggesting that your baseline microbiome influences how you respond to a particular diet. This is supported by another study, which found that an individual’s baseline microbiome was able to predict how they would respond to a six-month weight loss program. Together, this work provides the foundation for future research that may help us understand how gut microbiome analysis can help guide personalised dietary patterns.

Summary

Advancements in microbiome sequencing technology has enabled an explosion of research helping us to understand how our microbiome influences our health but also how our diet, lifestyle, medication and supplement use impact our microbiome.

Author: Dr Kaylyn Tousignant Microba,

Microba

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