Articles
What is Human Microbiome?
A microbiome is a community consisting of trillions of microorganisms (also called microbiota or microbes) of thousands of different species that inhibit our bodies. These also include bacteria, fungi, parasites and viruses. Inside and out, our bodies are home to a huge array of micro-organisms. Did you know there are more bacterial cells in your body than human cells? In a healthy body these all co-exist peacefully and the largest numbers are found in the small and large intestines. However having too many unhealthy microbes can lead to disease. The gut microbiome refers to all of the microbes in your intestines . These act as another organ that’s crucial for your health. Microbiota stimulate the immune system. They also break down potentially toxic food compounds and synthesize certain vitamins and amino acids. An imbalance of healthy and unhealthy microbes in the gut may contribute to weight gain, sleep disturbances, skin irritations and auto immune conditions. While a balance in gut microbes may help control blood sugar, positively affect brain health and lower the risk of diabetes. How can we ensure that we have enough microbiota and enough of the right types? In addition to family genes, environment, and medication use, diet plays a large role in determining the kinds of microbiota and more specifically which are best for optimum gut health! Here are 5 top tips to a happy gut 1. Eat a diverse range of foods including food rich in polyphenols which are broken down to stimulate healthy bacteria growth (found in green tea, olive oil and dark chocolate) 2. Probiotics: Eat fermented vegetables, like kimchi and sauerkraut, and pickled vegetables, like onions and gherkins which are a source of live cultures of bacteria like bifidobacteria and lactobacilli 3. If using an artificial sweeteners choose one that contains a prebiotic such as https://sallyanncreed.co.za/…/bio-sweet-prebiotic…/ 4. Take supplements that contain live active bacteria such as these: https://sallyanncreed.co.za/product/maxibiotic-20-vegicaps/ https://sallyanncreed.co.za/…/maxifos-prebiotic-powder…/ 5. Eat collagen rich foods such as bone broth or take pure hydrolysed collagen https://sallyanncreed.co.za/…/sally-ann-creed-collagen…/ Join our Instagram Page @SallyAnn_Creed and subscribe to our Newsletter https://sallyanncreed.co.za/subscribe/ receive free food lists from The Low-Carb Creed when you join. This post is subject to our general disclaimer https://sallyanncreed.co.za/disclaimer/.
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Are you deficient of Vitamin B12?
Vitamin B12 is an essential vitamin needed for blood formation, nerve and brain function. Your body doesn’t make vitamin B12, you have to get it from animal-based foods or from supplements. This should be done on a regular basis as your body doesn’t store vitamin B12 for a long time. The older you get the harder it becomes to absorb this vitamin. YOU MAY BE MORE LIKELY TO DEVELOP VITAMIN B12 DEFICIENCY IF YOU HAVE: 1. Atrophic gastritis (where your stomach lining has thinned) 2. If your have pernicious anemia, which makes it hard for your body to absorb vitamin B12 3. If you have conditions that may affect your small intestine (Crohn’s disease, celiac disease) 4. If you have Immune system disorders 5. If you follow a vegan diet (ie: no animal products, including meat, milk, cheese, and eggs) 6. If you are a vegetarian that doesn’t eat enough eggs or dairy products to meet your vitamin B12 needs. 7. If you have been taking certain medications that interfere with the absorption of B12. SYMPTOMS OF A VITAMIN B12 DEFICIENCY INCLUDE: – Weakness, tiredness, or lightheadedness – Constant fatigue – Heart palpitations and shortness of breath – Very pale skin – A smooth tongue – Constipation, diarrhea, loss of appetite, or gas – Nerve problems like numbness or tingling, muscle weakness – Dizziness or issues associated with vision – Mental problems like depression, memory loss, behavioural changes or simply quite forgetful – Elevated homocysteine level – Anaemic – Frequent unexplained pins and needles and ‘shock wave’ feelings DIETARY SOURCES OF THIS NUTRIENT CAN BE FOUND IN: • Organ meats, especially red meat • Fish, seafood • Poultry • Eggs and dairy products (All animal protein will have some B12) TIPS TO PREVENT DEPLETION: • Limit alcohol intake • Add black pepper – The piperine in black pepper aids absorption of all nutrients • Cranberries have been shown to help increase B12 uptake but this is when eaten with food containing B12. • Take a supplement (especially if you don’t eat animal protein) such as Methylcobalamin which is the active, coenzyme form of Vitamin B12.
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4 Vitamins and Minerals to boost your Metabolism
Metabolism is the process by which your body converts what you eat and drink into energy. Calories in food and beverages are combined with oxygen to release the energy your body needs to function. HOWEVER …as you age and begin to lose muscle your metabolism slows down. Supplements for Metabolism: These Supplements for Metabolism can be found at my online store. Here are 4 vitamins and minerals to boost your metabolism (and promote weight loss) 1. Vitamin D Your body can get all the vitamin D it needs from the sun. However most people today spend too much time indoors (especially during periods of lockdown). Getting enough vitamin D from food is difficult, so supplements are often recommended. Some evidence suggests that getting enough vitamin D could also enhance weight loss and decrease body fat. 2. Iron It plays a role in helping your body create energy from nutrients. Iron helps carry oxygen to all of the cells in your body, including your muscles. This then in turn helps them burn fat. 3. Magnesium Magnesium is necessary for energy production in the body. This mineral acts as a cofactor in more than 300 enzyme systems. These systems are responsible for a wide range of reactions in the body, including controlling blood glucose, regulating blood pressure and keeping bones strong. 4. B vitamins The main function of the B vitamins is to help your body metabolise carbohydrates, fats and proteins and to use the stored energy in food. B Vitamins are like the building blocks of a healthy body and have a direct impact on your energy levels, brain function, and cell metabolism! B-complex vitamin supplement might be the simplest way to get these benefits into your diet, however there are plenty of foods that contain B vitamins as well! You will find most of the above vitamins and minerals available online at www.sallyanncreed.co.za/shop Join our Instagram Page @SallyAnn_Creed and subscribe to our newsletter: https://sallyanncreed.co.za/subscribe. You’ll receive free food lists from The Low-Carb Creed when you join. This post is subject to our general disclaimer https://sallyanncreed.co.za/disclaimer/.
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Interesting studies on Colds and Flu
Many studies have explored the relationship between taking Vitamin D3, Omega-3 fish oil and Vitamin C and the occurrence of colds and flu separately. What was found with regards to Colds and Flu occurence is the following: VITAMIN D3 ALONE. The percent of participants who experienced flu was 32% lower for those with a vitamin D level at or above 40 mg/ml compared to those with a level below 40 ng/ml. For colds it was 11% lower. Vitamin D3 appears to have a dramatic effect on the immune system. OMEGA-3 ALONE. The percent of participants who experienced flu was shown to be 38% lower for those who took Omega-3 regularly and for colds it was also 11% lower. VITAMIN C ALONE. The percent of participants who experienced flu was 32% lower for those who regularly took supplemental vitamin C. Compared to those who did not. For colds it was 9% lower. IN THOSE TAKING VITAMIN D, OMEGA-3, AND VITAMIN C COMBINED. The percent of participants who experienced flu in the 6 month study period was 72% lower for those with a vitamin D level at or above 40 ng/ml who also took Omega-3 fish oil and supplemental vitamin C. Really impressive and for colds it was 21% lower. You will find a very good Vitamin D3 Premium, Vitamin C and Omega-3 Fish oil at https://sallyanncreed.co.za/shop
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The Difference Between our Vitamin C (Scorbi-Cee, EsterVit-C and Super-Cee)
Which C is Better for Me? Vitamin C is an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits. Scientifically proven benefits of Vitamin C consumption is that it is: A strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease. Found to lower blood pressure in both healthy adults and those with high blood pressure. Linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides. Boosts immunity by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster. Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect. What Is The Difference between our Vitamin C’s? Sally-Ann Creed’s Scorbi-Cee, EsterVit-C and Super-Cee all offer the benefits of Vitamin C but accommodate different needs. Scorbi-Cee is ascorbic acid, or plain vitamin C. This is an inexpensive and effective powder that can be added to water or drinks daily. A teaspoon a day for an adult offers excellent immune protection. Super-Cee has a base of ascorbic acid but it is ‘chelated’ meaning that it is joined to a sodium (mineral) molecule (this is also called ‘buffering’). Making it easier to digest. A quarter-teaspoon of Super-Cee will effectively deliver all the benefits of Scorbi-Cee without causing digestion problems for those with a more sensitive and difficult digestive system. Similarly, EsterVit-C is a better option and will not cause stomach irritation as it is ‘buffered’ in the same manner as Super-Cee. Vitamin C is attached to (and is “buffered” by) calcium instead of sodium. If you are watching your sodium intake and have a sensitive stomach, EsterVit-C would be preferable over Super-Cee. However, there is no evidence of a significant difference in the absorption of any of these forms of vitamin C and all three products will ensure you reach optimum health.
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The difference between a Probiotic and Prebiotic
Probiotic and Prebiotic? Trusting Your Gut In human intestines, there are many strains of two main species of friendly bacteria, Lactobacillus and Bifidobacterium. Probiotics and Prebiotics both help those friendly bacteria, but in different ways: What is the Difference between Probiotic and Prebiotic? The lining of our gut is covered in microscopic bacteria. Collectively, these organisms create a micro-ecosystem known as the microbiome. The microbiome plays an oversized role in our health. Therefore, what you feed your microbiome is what has the biggest impact on its health. And the healthier it is, the healthier you are. The key to a healthy microbiome is nourishing a balance among the bacteria. In order to do so, you can: Use Prebiotics to help the microbes already inhabiting your gut by giving them foods they like, and Use Probiotics to add living microbes directly to your system. Prebiotics are specialized plant fibers. They act like fertilizers that stimulate the growth of healthy bacteria in the gut. Prebiotics are found in many fruits and vegetables, especially those that contain complex carbohydrates, such as fiber and resistant starch. These carbs aren’t digestible by your body, so they pass through the digestive system to become food for the bacteria and other microbes. Whereas Probiotics are different in that they contain live organisms, usually specific strains of bacteria that directly add to the population of healthy microbes in your gut. Microbiota-loving foods such as: Fiber-rich foods: Fruits, vegetables and whole grains Potatoes Bananas Artichokes Are recommended to consume in conjunction with a prebiotic supplement. And fermented foods such as: Yoghurt Kombucha Tempeh Sauerkraut Contain live microbes just as a probiotic supplement does. So which should you take? Take both! Sources: Lyte M, et al. Resistant starch alters the microbiota-gut brain axis: Implications for dietary modulation of behavior. PLOS One. 2016;11:1.Quigley EM. Basic definitions and concepts: Organization of the gut microbiome. Gastroenterology Clinics of North America. 2017;9:2.Salonen A, et al. Impact of diet and individual variation on intestinal microbiota composition and fermentation products in obese men. ISME Journal. 2014;8:2218.Yatsunenko T, et al. Human gut microbiome viewed across age and geography. Nature. 2012;486:222., Rountree R. The human microbiome — Humans as super-organisms. Alternative and Complementary Therapies. 2011;17:70.Lynch SV, et al. Targeting gut flora to treat and prevent disease. The Journal of Family Practice. 2016;65:2369 (297 words).
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Bone broth for iImmune Support
Bone broth for iImmune Support – So how does it really work? Bone broth is a superfood that can strengthen your immune system. It really goes to show grandmas chicken soup to fight was spot on with scientific data now able to back it up! Bone broth contains essential nutrients that help your immune system to function properly. This nutritious and cost effective broth is made from boiling animal bones, adding vegetables and herbs then simply straining out the solids laving you with a broth abundantly rich in amino acid, vitamins, minerals and packed with anti oxidants. The benefits of bone broth include boosting your immune system, reducing inflammation, improving gut health and maintaining balanced nutrition. Top Tips: To enhance the flavour of the bones you can roast them in the oven until lightly browned before adding them to the pot. Broth freezes incredibly for up to six months. It is fantastic to add to other soups or dishes and can simply be enjoy on its own. Broth can be made from bones of any kind including beef, lamb, pork, fish, shellfish or chicken. Adding additional herbs and spices to taste are always a great idea. Here are some suggestions: Beef bones – rosemary Chicken bones – ginger, turmeric Fish bones – parsley and thyme Pork bones – thyme The most effective bone broth recipe from a convenience and cost perspective is the one that best suits your needs and what you currently have in your fridge. We don’t like to waste a single cutting or skin so keep a container in the fridge for your “offcuts” and collect any vegetables tops, peels or skins for your recipe. Click here for a bone broth recipe: https://sallyanncreed.co.za/recipes/bone-broth-recipe-with-a-personal-touch/ Disclaimer: You can simply click on the name of each product mentioned above (in bold) and a hyperlink will take you directly to the product for an easy purchase. Originally published on https://www.facebook.com/SallyAnnCreedSA/ on 1 February 2021. Instagram: @SallyAnn_Creed Facebook: @SallyAnnCreedSA
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Avoid nightshades before surgery
AVOID NIGHTSHADES BEFORE SURGERY Are you one of those people who seems to struggle for days to recover from anaesthesia? If so, you may find avoiding the nightshades will help you recover faster. Research suggests that nightshade vegetables (tomatoes, aubergine, bell peppers and potatoes) can delay recovery from anaesthesia. Who knew? The solanaceae family of plants inhibits two enzymes which help the body recover from anaesthetic drugs. To optimise recovery, omit these for a week prior to surgery. Of course anaesthesia is also very hard on the liver, so it’s a very good idea a week prior to surgery to take both our Pure Hydrolysed Collagen and Milk Thistle. These will both do damage control and help you in the recovery process. We sincerely hope nobody needs surgery, but if you do these are a couple of tips to help you. You can get these products at https://sallyanncreed.co.za/shop Disclaimer: You can simply click on the name of each product mentioned above (in bold) and a hyperlink will take you directly to the product for an easy purchase. Originally published on https://www.facebook.com/SallyAnnCreedSA/ in 2020.
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