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Ways to improve your thyroid and adrenal function

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Ways to improve your thyroid and adrenal function

More than 12 percent of the population is likely to experience thyroid issues at some point in their lifetime—and sadly, this number is steadily rising, with the prevalence of hypothyroidism more than doubling in just the last three decades.

If you’re dealing with memory and concentration problems, brain fog, unexplained depression, anxiety, insomnia, fatigue, muscle loss, low libido, hair loss, constipation, dry skin, low blood pressure, low libido or struggling to lose weight, there’s a good chance it is caused by low thyroid function.

However, these are just common symptoms. Thyroid hormones are crucial for regulating metabolism, heart rate, blood pressure, vascular health and adrenal function. So, over time, an underactive thyroid (hypothyroidism) or overactive thyroid (hyperthyroidism) can wreak havoc on your whole system, leading to severe issues such as cognitive impairment, increased risk of heart attack and coronary artery disease, adrenal fatigue, and papillary thyroid cancer.

While women are most at risk for thyroid issues—largely due to declining estrogen and increased susceptibility to environmental stress—men are still vulnerable. Research suggests the prevalence of hypothyroidism ranges from 4 to 21 percent in women and 3 to 16 percent in men, varying by age group. That’s a lot of people walking around needlessly with FLC (Feel Like Crap Syndrome) that is 100% treatable.

Thyroid and adrenal issues also go hand-in-hand, and symptoms of adrenal fatigue can mirror those of hypothyroidism (e.g. insomnia, feeling “tired and wired,” palpitations, anxiety and fatigue), so it’s important to test thyroid and adrenal hormones together along with several other biomarkers to fully evaluate the health of these overlapping systems. When you are stressed your thyroid function declines.,

Testing thyroid, adrena and autoimmune function

Thyroid stimulating hormone

Thyroid stimulating hormone (TSH), which is made in the pituitary, regulates the production of the hormones triiodothyronine (T3) and thyroxine (T4) and signals the thyroid to release them into the bloodstream. As a result, elevated TSH levels can indicate hypothyroidism or an underactive thyroid, where the thyroid does not produce enough T3 and T4, prompting an increase in TSH to stimulate hormone production. Conversely, abnormally low TSH levels can indicate hyperthyroidism, or an overactive thyroid, where excessive T3 and T4 production results in reduced TSH secretion. Some doctors just check TSH if they suspect thyroid issues, not a full panel, which is needed to fully understand and treat low thyroid function.

Triiodothyronine and thyroxine

It is also not uncommon to have normal TSH levels but still have abnormal triiodothyronine (T3) and thyroxine (T4) levels, suggesting hypothyroidism or T3/T4 conversion issues. For this reason, it’s important to test free T3 and T4 levels in the blood to show the actual availability of these hormones for biological activity and provide a more comprehensive and nuanced assessment of thyroid function.

Thyroid peroxidase and anti-thyroglobulin antibodies

The presence of thyroid peroxidase (TPO) and anti-thyroglobulin antibodies (TgAb) can indicate an autoimmune reaction in which the immune system produces antibodies against thyroid proteins, potentially leading to thyroid damage and the decreased production of thyroid hormones. This is particularly helpful in diagnosing autoimmune thyroid diseases such as Graves’ and Hashimoto’s thyroiditis, which are responsible for 90 percent of hypothyroid cases. This is what I mentioned earlier—that 13 percent of our cohort of > 25,000 people have thyroid antibodies and a low-functioning thyroid, and most are not diagnosed.

Heavy metals

Environmental exposure to toxic materials such as aluminum (found in everyday household and personal care products), arsenic (found in seafood, wine, and groundwater), and mercury (found in fish, coal, plastics, pesticides, and certain dental fillings) can interfere with thyroid hormone production and impair adrenal gland function—leading to disrupted endocrine function and related autoimmune issues such as Hashimoto’s thyroiditis.

Addressing thyroid and adrenal dysfunction

Eliminate gluten and dairy. Gluten can trigger an autoimmune response in sensitive individuals, potentially leading to autoimmune thyroid conditions such as Hashimoto’s thyroiditis and increased cortisol demand, which can strain the adrenal glands and contribute to adrenal fatigue. Similarly, dairy can provoke inflammation and insulin resistance, worsening autoimmune thyroid issues due to the cross-reactivity of antibodies and stressing the adrenal glands by requiring them to produce more cortisol to manage blood sugar.

Support the gut. Because the gut-thyroid-adrenal axis is interconnected, eating probiotic foods and supplements that improve gut health, such as coconut yogurt, sauerkraut, and the probiotic strain saccharomyces boulardii can have positive effects on Hashimoto’s and adrenal function.

Cut caffeine intake. Caffeine stimulates cortisol production, which can overburden the adrenal glands, leading to adrenal fatigue and potentially exacerbating autoimmune conditions.

Eat a wide variety of healthy food to ensure you get the right vitamins and minerals. The thyroid depends on a number of nutrients to function optimally including iodine, zinc, selenium, vitamin D, and vitamins A and B. Vitamin C, B vitamins and magnesium all support adrenal function.

Stay away from starch and sugar. In addition to causing inflammation, insulin resistance, and being all around terrible for you, sugar and starch also cause elevated cortisol and adrenaline levels.

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How to maximise your daily routine for physical and mental performance

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How to maximise your daily routine for physical and mental performance

We are big, big fans of The Huberman podcast where you get access to science-based tools for everyday life.

We have found a blueprint drawn from 250+ hours of Huberman Lab podcast content as a way to consolidate and condense the most impactful, zero-cost tools to maximize your daily routine for physical and mental health and performance. 

Phase 1: Waking and Early Morning (Hours 1–4) 

Prioritize light exposure each morning.

‱ Outdoor light exposure causes a beneficial cortisol peak early in the morning, increases daytime mood, energy and alertness and helps you fall asleep more easily at night Âč

A morning walk outdoors can provide you with both light exposure and optic flow(explained below), which quiets activity of the amygdala and related circuits and reduces feelings of stress and anxiety all day.

Delay caffeine and ensure proper hydration.

‱ Delay your caffeine intake by 90–120 minutes after waking to help increase alertness and avoid an afternoon crash. (As a caveat: if exercising first thing in the morning, feel free to drink caffeine before exercise
‱ Aim to drink around 1 liter of water during this morning period and add a pinch of Celtic salt for a source of electrolytes.

Use breathing to increase energy. 

‱ To practice:

‱ Take a deep inhale through your nose, immediately followed by a deep exhale (active or passive) through your mouth.
‱ Repeat the above 20–25x, then fully exhale until lungs are empty.
‱ Hold for 15–30 seconds.
‱ Repeat for up to 5 minutes total.

Expect to feel a little tingly or agitated during the exercise. However, over the next few minutes, adrenaline levels will increase to greatly improve your focus and attention.

Please use caution practicing this technique if you are prone to panic attacks or have high anxiety. Always practice seated and in a safe environment.

Cyclic hyperventilation shifts the autonomic nervous system towards feelings of increased alertness and enhanced focus. This pattern of breathing consists of rapid inhalations and exhalations, which causes hyperventilation, releasing adrenaline and thus increasing neural excitability. 

Optimize your productivity. 

‱ Position your computer screen at eye level or above for increased alertness.
‱ Use binaural beats of 40 hertz frequency if struggling to focus. White noise can also be effective. Otherwise, silence is best.

The best time in the morning to do hard mental work is typically in the 1–4 hours after waking. Moderate-intensity exercise before a bout of deep work increases blood flow to the brain and can improve focus and productivity.

Phase 2: Midday Through Evening (Hours 5–13) 

Use exercise to optimize your energy levels. 

‱ Exercise helps to regulate blood sugar, balance hormone levels, improve immunity and depending on the type of exercise, can either increase energy levels or support feelings of relaxation ÂČ. 

Optimize your food and hydration. 

‱ Eat a lower-carb lunch to help avoid an afternoon crash.
‱ Go for a short 5–30 minute walk after lunch to increase metabolism and further calibrate your circadian rhythm with light exposure.

Rest and recharge with naps or non-sleep deep rest (NSDR) 

‱ Try to keep naps to 20 minutes or less to avoid sleep inertia (explanation below). However, if you don’t feel an afternoon dip in energy or you tend to feel groggy after a nap, feel free to avoid them. Naps are not necessary. 
‱ Use a non-sleep deep rest protocol for 10–30 minutes to increase dopamine levels and mental energy Âł. 

10 minute NSDR protocol

Eat dinner and prioritize sunset light exposure. 

‱ Eat dinner with some higher-carbohydrate (i.e. starchy but still complex) foods and protein to promote relaxation and sleep.
‱ Get light exposure around sunset to reduce the negative effects of light exposure later in the night. 

Phase 3: Bedtime and Sleeping (Hours 14–24) 

Prioritize a consistent sleep schedule. 

‱ It is crucial to wake up at the same time (+/- 1 hour) each morning, days off included.
‱ Sleeping in later than that on the weekend is likely going to disrupt your circadian rhythm and make waking on your regular schedule that much harder. 

Use breathing to promote relaxation. 

‱ Physiological sighing rapidly shifts the autonomic nervous system towards a state of increased calm. Even just 1–3 cyclic sighs can be effective, and if repeated as a short breathwork practice for five minutes a day, it has been shown in a clinical trial to improve sleep, lower resting heart rate and enhance mood around the clock. 

To practice: 

‱ Take a deep inhale followed by a second, ‘top-off’ inhale to maximally inflate the lungs. 
‱ Release all your air with a full lungs-to-empty” exhale. 
‱ Repeat 2–3x.

Optimize your sleep environment. 

‱ Start dimming the lights shortly after sunset and avoid overhead and bright lights in general. 
‱ Dim computer and phone screens as much as possible or use a reduced filter to reduce blue light exposure. 
‱ Cool your bedroom to 1–3 degrees lower than usual. 
‱ Make your room as dark as possible using blackout blinds or an eye mask. 

If you wake up in the middle of the night, use NSDR to promote relaxation and support falling back asleep quickly.

Extra:

1. How to Optimize Morning Light Exposure 

When Within 30–60 minutes of waking

Where: Outside 

How long: 

Sunny day = 5–10 mins 

Cloudy day = 10–15 mins 

Overcast day = up to 30 mins 

How to do it: Look towards the sunrise or sun, but never stare directly at the sun. Blink as necessary. Wearing contact lenses and prescription glasses are fine but aim to avoid using sunglasses or hats that are meant to block sunlight from your eyes. 

If you cannot get outside: Bright, blue-hued indoor lights will suffice, but try to get outdoors as soon as you can. Lux is a unit of measure of the intensity of light exposure to the human eye. Even on a cloudy day, outdoor light reaches around 10,000 lux, compared to a bright indoor light source, which is usually no brighter than 1,000 lux. 

2. How to Build an Effective Exercise Protocol 

There are many ways to design an exercise protocol, depending on your current fitness level, goals, lifestyle and time constraints. Below are some resources to dive deeper:

3. How to Recover from a Poor Night’s Sleep

If you have experienced a poor night’s sleep, your impulse may be to sleep in, drink a much-needed cup of coffee as you roll out of bed, and push your morning workout until the evening when you are feeling up for it. But the best way to recover from a poor night’s sleep is to make sure it does not affect your next night’s sleep. 

Here are the most important protocols for recovering from short-term sleep deprivation: 

‱ Get up at the same time as usual. Sleeping more than 1 hour past your usual wakeup time can shift your circadian clock later (called phase delay), making it harder to fall asleep that night. 
‱ Ensure you get adequate sunlight exposure soon after waking to support a cortisol peak early in the day. 
‱ Delay caffeine until 90–120 minutes after waking to maximize the energy-boosting effects of your cup of coffee or tea. 
‱ Exercise in the morning to encourage an early-day cortisol peak and provide a boost in adrenaline and focus. 
‱ If you’re feeling tired in the afternoon, avoid caffeine and take an afternoon nap or use a 10–30 minute NSDR protocol to recharge instead. 

 Glossary 

Cortisol & cortisol peak: 

Cortisol, a hormone released from the adrenal glands, is the key driver that moves your body from sleep to waking. It is essential for the cortisol pulse to happen early in the day or early in your period of wakefulness. 

A timer is set when the cortisol pulse occurs, which dictates the release of melatonin about 12–14 hours later. 

Optic flow: 

Optic flow is a phenomenon that occurs when we generate our own forward motion, such as when walking, biking or running. Visual images pass by our eyes, generating a flow of information that has a powerful effect on the nervous system. Optic flow has been shown to reduce the amount of neural activity in the amygdala, which is a brain structure that generates feelings of fear, threat and anxiety. 

Binaural beats: 

Binaural beats are a type of sound that can be used to bring the brain into different states of relaxation or alertness. They involve delivering a different beat pattern to each ear. The difference in what each ear is hearing (called interaural time differences) generates particular types of brainwaves. The frequency of binaural beats that appears to support enhanced cognitive functioning at the level of memory, improved reaction times and improved verbal recall seems to be 40 hertz. 

Sleep inertia:

Sleep inertia is the grogginess and disorientation that people feel when they wake up from deep, slow-wave sleep. Napping longer than 20–25 minutes can allow the brain to begin a full sleep cycle. Trying to quickly wake up from the middle of a sleep cycle is difficult and can lead to even more fatigue and irritability than when you started your nap. 

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Eating insects, yes or no?

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Eating insects, yes or no?

As of January 2023, the use of insect meal in various foods, such as bread and pasta varieties, will be legal. In this article, we share our views on this development and offer alternatives for those who prefer not to consume animal insect meal.

Eating Insects Has Ancient History

Human consumption of insects, known as entomophagy, has an ancient history dating back thousands of years among both humans and apes. Natural populations throughout human history have regularly eaten insects as a source of nutrients. Even today, eating insects is widespread in many parts of Asia, Africa and South America, where it is considered perfectly normal. In more than 130 countries worldwide, insects are a common part of the diet, with beetles, larvae, caterpillars and ants being the main favorites. Although dragonflies, cockroaches and spiders are also consumed, albeit to a lesser extent.

EU Decision Regarding Insects In Food in 2023

On Jan. 23, 2023, a European law was passed allowing insects as an ingredient in foods such as bread and pasta varieties. Not only the house cricket, but also grasshoppers, mealworms and other insects can be added to our foods in the form of flour. And there we immediately encounter the major difference between how natural populations use insects in their diet and this passed law; natural populations do not grind insects into flour to add to their products, but are seen as delicacies, to be eaten occasionally. Adding insect meal to processed products means that, proportionally, we will ingest many more insects. And the question is whether this is a healthy development or will this cause unforeseen future health consequences?

Insects, Why Not?

Eating insects may be an emerging trend, but there are certainly drawbacks. Insects contain antinutrients, such as oxalates, saponins and tannins, which are absolutely not beneficial to health. In addition, insects may contain toxins, such as cyanide or heavy metals such as, cadmium and lead.

While it is touted that commercial insects available in stores are generally safe for consumption, it is also recommended (and even considered essential) to remove the legs and wings beforehand, as they may otherwise cause damage to the intestines. Will insect meal will be free of these insect components? We have no certainty of this.

Another important aspect is the preparation of insects. They must be thoroughly heated to kill harmful bacteria and parasites, as insufficient heating can pose health risks. For our intestines in particular, a load of harmful bacteria and parasites is harmful, as it can cause a strong dysbiosis. A pathogenic load usually leads to Leaky Gut Syndrome (hyperpermeable gut). This may allow substances such as toxins and not fully digested proteins and microorganisms (bacteria) to enter the bloodstream. These substances can cause unnecessary stress to the body and a myriad of autoimmune conditions.

Although the medical literature has not currently identified any alarming dangers related to eating a limited amount of insects, the number of studies available on the subject remains limited therefore the data simply provides no certainty of what effects to health we can expect. Especially when insects are going to be eaten in large quantities (in the form of flour). Further studies are thus needed to get a clearer picture of the possible health risks.

Where Can We Start Expecting Insect Flour?

The use of cricket powder is allowed in a wide range of food products, including baked goods such as multigrain bread, crackers, granola, cookies, as well as in pizza, soups, sauces, vegetable and legume dishes, processed potato products, chocolate products, whey powder, snacks and even beer.

While the use of cricket powder is possible in meat substitutes, it will likely be limited to insect burgers, as insect protein is more expensive than plant-based proteins and not likely to be added to vegetarian or vegan meat substitutes. Nevertheless, it is still wise to read labels.

Alternatives For Those Who Don’t Want Insect Meal

To address any concerns, the law clearly states that the use of cricket powder must be indicated on the ingredient list. According to Foodwatch, the powder must be specifically described as “partially defatted powder obtained from Acheta domesticus (house cricket).”

If you prefer not to consume animal insect meal, here are some solutions:

* Look for the V-Label Hallmark on food products, which guarantees vegetarian or vegan products without insect meal as an ingredient.

* Check the ingredient list of products for the presence of insect or cricket meal if you can’t find the V-Label. Look for the following ingredients:

* Acheta domesticus (house cricket)

* Gryllodes Sigillatus (dried tire cricket)

* Locusta Migratoria (migratory grasshopper)

* Tenebrio Molitor (dried mealworm)

* Alphitobius Diaperinus (whole and ground larvae of the peip foam beetle (small mealworm)

* If an ingredient list is not available, ask the manufacturer or supplier directly if the product contains insect meal.

Check For Insect Intolerance

It is important that consumers be informed about the presence of insect meal in food products so that they can make informed choices that are in line with their dietary preferences. Especially considering that people can react immunologically to insects. Consider intolerances or allergies.

There is now an intolerance test where you can use a finger prick test to check for any reactions to insects, such as house crickets. In people who are sensitive to seafood, dust mites or histamine, it is wise to check if you also react to insects. If you would like to know, we can send you the details of where you can access these tests.

There is also a simpler solution: eat as many unprocessed products as possible, such as vegetables, fruits, nuts, seeds and organic eggs, poultry and wild-caught fish. With this you immediately bypass any insects.

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Simple Steps to Reverse Your Biological Age

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Simple Steps to Reverse Your Biological Age

There’s nothing we can do to change our chronological age or the number of years we’ve lived since birth. It’s a simple calculation that doesn’t change regardless of lifestyle, health status, or environmental factors—if you were born fifty years ago, your chronological age is fifty and not a day more or less.

However, recent advances including Nobel-Prize-winning research have made it possible to measure—and modify—our biological age, a more fluid and comprehensive metric that takes into account factors such as DNA methylation, telomere length, gene expression and inflammation levels to show how slowly or rapidly our bodies are aging or declining. Sometimes these two numbers are fairly close, yet, crucially, they don’t have to be.

Unlike chronological age, our biological age is highly influenced by lifestyle choices, environmental exposures and simple, accessible inputs such as the foods we eat. In fact, not only can we hit pause on our biological age, but we can also put it in reverse.

How we measure biological age

There are several ways to measure biological age that, viewed separately or together, can provide a detailed assessment of the rate at which the body is aging on a cellular and functional level.

The first test that was used measured the length of our telomeres. Like the plastic tips on the ends of our shoelaces, telomeres are protective caps on the ends of our chromosomes that prevent our DNA from unraveling. Telomeres shorten every time a cell divides or replicates, so measuring their length gives us an accurate clock of our rate of cellular aging—or how much time we have left until our telomeres reach a critical length and our cells can no longer replicate and inevitably decline. Fortunately, there are interventions we can make to lengthen our telomeres and in doing so, extend the lifespan of our cells.

A newer, more accurate measure was developed that measured changes in our genes—specifically, our epigenome—by assessing DNA methylation, a biochemical process that plays a vital role in gene expression by regulating whether individual genes are switched on or off. While your genes are fixed, which genes are expressed depends on the epigenome. Think of your genes as the keys on a piano and the epigenome as the piano player. As with telomere length, patterns of DNA methylation change with age, giving us insight into the age and health of our cells. Also like telomere length, DNA methylation is highly modifiable by our choices.

We can also measure the accumulation of sterile chronic inflammation (SCI). Inflammation is one of the key features or hallmarks of aging, often referred to as inflammaging. Dr. David Furman and his colleagues at Stanford University developed a tool called iAge or the immune age. Furman and his team screened more than 1,000 people from ages eight to ninety-six for the presence of pro-inflammatory cytokines—which they called the immunome. They then used artificial intelligence to correlate specific inflammatory biomarkers in the blood that can be used to assess inflammation levels and the age of the immune system. The good news is that these, too, can be reversed through simple diet and lifestyle.

How to reverse our biological age

As we often find in functional medicine many of the drivers that accelerate biological aging are rooted in the intake of too much or too little i.e. taking in too many of the things that cause imbalance in the body and not enough of those that restore balance.

Numerous studies have shown a remarkable ability to reverse our biological age by years simply by getting rid of the “bad stuff,” like stress, ultra-processed food and sugar, and giving our bodies more of the “good stuff” like exercise and critical nutrients.

In fact, a study conducted Dr. Kara Fitzgerald (podcasts here) measured the biological age of healthy males between the ages of fifty and seventy-two before and after simple diet and lifestyle modifications—and found that their biological age decreased an average of 3.23 years compared to control groups after just eight weeks!

The biological age of the control group actually increased during the study, while the age of the treatment group significantly decreased [1, 2]. Encouragingly, these results were observed after making remarkably small changes to factors such as diet, sleep, exercise and relaxation guidance and supplemental probiotics and phytonutrients.

Here are some of the steps we can take to lower our biological age

Increase methylation-supporting nutrients

– Important nutrients that support DNA methylation include betaine (found in beets), folate (found in pasture-raised eggs and dark leafy green vegetables), vitamins B6 and B12 (found in pasture-raised eggs, regeneratively-raised beef and grass-fed beef liver) and vitamin C (found in colorful vegetables, berries, and citrus)
– Cruciferous vegetables such as broccoli, cabbage, cauliflower, brussels sprouts, bok choy, arugula, kale, mustard greens, watercress, rutabaga, kohlrabi, radish, swiss chard, and turnips similarly contain compounds such as sulforaphane that promote healthy aging and can turn off genes associated with cancer [3]
– Herbs, aromatics, spices and teas including turmeric, rosemary, green tea, and garlic contain polyphenols like rosmarinic acid, ECGC and quercetin, which can help modulate DNA methylation and activate anti-inflammatory pathways such as Nrf2, a transcription factor that plays a crucial role in cellular defense against oxidative stress and toxins

Avoid foods that contribute to genetic damage and dysfunction

– Sugar is extremely pro-aging in addition to being inflammatory, feeding cancer cells and bad gut bacteria, and causing metabolic dysfunction and oxidative stress
– Conventional dairy is often a significant trigger of inflammation and has been linked to cancer, autoimmune disease, and type 1 diabetes (it’s not the fat that’s the problem, it’s the allergenic proteins such as casein, antibiotics and growth factors found in milk) therefore make sure your dairy comes from a good organic source.
– Modern grains, particularly wheat, aren’t the same as our grandparents ate and are often sprayed with herbicides like glyphosate, linked to cancer, kidney disease, lymphoma, and damage to our gut bacteria. Again, if you eat it and your budget allows, always try and go for organic.

Consume quality sources of protein

– Protein is critical for preventing sarcopenia (the loss of muscle mass), which is common with aging
– Choose nutrient-dense animal proteins such as pasture-raised eggs (5-10 per week) and palm-sized portions of grass-fed, regenerative meats.

Give your body a break between meals

– Not eating for a few hours before bed supports better sleep (which is essential for healthy aging) and gives the body time to rest and repair itself through processes such as cellular recycling and renewal (autophagy) and DNA repair
– Fasting for twelve to fourteen hours between dinner and breakfast (e.g. not eating from 7:00 p.m. to 7:00 a.m or 9 a.m) also turns on genes that lower inflammation and prevents cells from turning into zombie cells (cells that result from telomere shortening and DNA damage that stop dividing and instead release inflammatory molecules) [4,5,6]. Women need to alter this to their menstrual cycle and not fast in the week before or during their period.

Exercise four to six days per week

– While exercise is broadly associated with lifespan extension and overall health, it’s also associated with slowing age-related declines in DNA methylation
– Work your way up to thirty to sixty-minute sessions of aerobic exercise, such as biking, tennis, hiking or swimming, walking at least five days a week in addition to strength training using weights or resistance bands to preserve lean muscle mass. You can do this at home with some body weight exercises.

Manage daily stress

– Chronic stress accelerates cellular aging, shortens our telomeres, is implicated as a risk factor in nearly every chronic disease and has been shown to shorten life expectancy by nearly three years [7]
– A study on chronic stress and biological age led by Dr. Elissa Epel found that women subjected to chronic daily stress had a shorter telomere length equivalent to a ten-year difference in biological age, increasing their risk for the early onset of age-related health problems [8]
– Consider adding some de-stressing techniques like yoga, meditation sessions, even something simple and achievable such as taking 15 minutes before bed to concentrate of breathing, which have been shown to reduce inflammation-related gene expression, increase the expression of telomere maintenance genes and telomere-lengthening enzymes, and support DNA repair [9]

Supplement to support healthy aging (if you’re not getting enough from food)

– Supplementation of 4,000 IU per day of vitamin D, a crucial vitamin that a large percentage of the population is deficient in, has been associated with a 1.85 year reduction in biological age in just sixteen weeks [10]
– Probiotics that contain the gut-bacteria strain Lactobacillus plantarum 299v have been shown to increase folate production, which is known to support DNA methylation [1,2]
– Supplementing methylated B vitamins (e.g., methyl-folate, methyl B12, and the methylated form of B6, pyridoxal-5-phosphate) can help fill in any dietary gaps to support DNA methylation.

 

References

1. Fitzgerald KN, Hodges R, Hanes D, et al. Potential reversal of epigenetic age using a diet and lifestyle intervention: a pilot randomized clinical trial [published correction appears in Aging (Albany NY). 2022 Jul 27;14(14):5959]. Aging (Albany NY). 2021;13(7):9419-9432. doi:10.18632/aging.202913

2. Fitzgerald KN. Younger You: Reduce Your Bio Age and Live Longer, Better. Hachette Go; 2022.

3. Royston KJ, Tollefsbol TO. The Epigenetic Impact of Cruciferous Vegetables on Cancer Prevention. Curr Pharmacol Rep. 2015;1(1):46-51. doi:10.1007/s40495-014-0003-

4. Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity (Silver Spring). 2018;26(2):254-268. doi:10.1002/oby.22065

5. Guim Kwon, Connie A. Marshall, Kirk L. Pappan, Maria S. Remedi, Michael L. McDaniel. Signaling Elements Involved in the Metabolic Regulation of mTOR by Nutrients, Incretins, and Growth Factors in Islets. Diabetes Dec 2004, 53 (suppl 3) S225-S232; DOI: 10.2337/diabetes.53.suppl_3.S225

6. Jeong JH, Yu KS, Bak DH, et al. Intermittent fasting is neuroprotective in focal cerebral ischemia by minimizing autophagic flux disturbance and inhibiting apoptosis. Exp Ther Med. 2016;12(5):3021-3028. doi:10.3892/etm.2016.3852

7. HÀrkÀnen T, Kuulasmaa K, Sares-JÀske L, et al. Estimating expected life-years and risk factor associations with mortality in Finland: cohort study. BMJ Open. 2020;10(3):e033741. Published 2020 Mar 8. doi:10.1136/bmjopen-2019-033741

8. Epel ES, Blackburn EH, Lin J, et al. Accelerated telomere shortening in response to life stress. Proc Natl Acad Sci U S A. 2004;101:17312–17315.

9. Giridharan S. Beyond the Mat: Exploring the Potential Clinical Benefits of Yoga on Epigenetics and Gene Expression: A Narrative Review of the Current Scientific Evidence. Int J Yoga. 2023;16(2):64-71. doi:10.4103/ijoy.ijoy_141_23

10. Chen L, Dong Y, Bhagatwala J, Raed A, Huang Y, Zhu H. Effects of Vitamin D3 Supplementation on Epigenetic Aging in Overweight and Obese African Americans With Suboptimal Vitamin D Status: A Randomized Clinical Trial. J Gerontol A Biol Sci Med Sci. 2019;74(1):91-98. doi:10.1093/gerona/gly22

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How Much Does Genetics Matter?

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How Much Does Genetics Matter?

Philosophers have been debating the concepts of fate and free will for thousands of years, arguing whether we have agency over our own outcomes or are fated to fulfill our destiny—but, fortunately, the answer is much clearer when it comes to our biology. Despite everything we might hear about inherited risks and genetic dispositions, our bodies are not Greek tragedies that doom us to inevitable developments of obesity, type 2 diabetes or heart disease.

In fact, our inherited genes have—at best—only around 5 to 10 percent to do with our risk of developing the vast majority of diseases such as cancer, diabetes and Alzheimer’s [1].

What great news this is being that much of the control over our health is in our hands. At the minimum, 90 percent of our health and potential for longevity results not from our inherited genetics but from our epigenetics, the modifiable behaviors and environments that determine how our genes are expressed.

A brief history of epigenetics

Our genes are fixed. We inherit them from our parents and can’t change them (at least, not without gene editing technologies like CRISPR, which are on the horizon but still in clinical trials). But there’s something more powerful—and, crucially, more modifiable—than our genes. That’s our epigenetics, which literally means “above genetics.”

The term was first coined in 1942 by Conrad Waddington, a British biologist who discovered the existence of mechanisms that preside “above” our genes to determine the path of our genetic outcomes [2]. Essentially, he found that there were “forks” or decisions in our hardwired genetic coding that allowed for different biological paths: a plasticity that allowed individual genes to follow a different set of blueprints.

His landmark discovery was that he could alter the thorax and wing structures of fruit flies by modifying the environmental temperature and chemical stimuli they were exposed to as embryos. Instead of selectively breeding flies to control the genes they inherited from their parents, as Darwin might have done, Waddington instead controlled how the genes acted, i.e., whether they were expressed or not. The physical traits these flies went on to develop in adulthood, then weren’t predetermined by inheritance but driven by modifications to the flies’ environments [3].

So, Waddington essentially discovered that our genes, though hardwired and inherited, don’t represent our predetermined fate. Rather, they give us “forks in the road” or different paths we can take depending on inputs from our behaviours and environment.

He used the metaphor of forks, but we think of our genes as keys on a keyboard because they’re a lot more complex. Like the keys on a keyboard, our genes are fixed hardware. But our epigenetics is the software that determines the coding: the decisions that determine how these keys are expressed. The same physical keyboard can therefore have very different outcomes as the outcome isn’t determined by the hardware (our genes) but by the software (our epigenetic inputs).

We might not be able to grow wings like Waddington’s fruit flies, but we can activate the genes that keep us healthy and silence the genes that make us sick through a process called DNA methylation.

Expressing genes

If we think of our genes as a keyboard and our epigenetics as the environmental and behavioral cues that determine our story, we can think of DNA methylation as the process behind each actual keystroke.

DNA methylation literally controls the function of our DNA by telling our body to either activate or silence a gene. It works by adding or removing methyl groups (CH3) that wrap around our DNA. Add a methyl group, and the genes are silenced or turned off. Remove a methyl group, and the genes are activated or turned on [4].

This process is highly influenced by our diet, exercise patterns, stress levels, relationships, sleep patterns, nutritional status and just about everything washing over us as we live our lives (collectively referred to as the epigenome, the chemical changes that happen to our DNA, expressing it not expressing a gene as the result of external influences). Even cuddling impacts our DNA methylation! Studies have found that infants who don’t get enough love and affection are associated with higher methylation in regions of the DNA that correspond to brain development, resulting in vulnerable brain structures associated with cognition and psychiatric symptoms [5,6].

Like hard genes, these epigenetic influences can also be “softly” inherited and passed down over generations [3]. For example, children whose parents have experienced acute or chronic stress can literally inherit their parents’ emotional trauma. Descendants of Holocaust survivors have inherited increased methylation in gene segments related to cortisol, resulting in increased vulnerability to stress and similar findings appear in children whose mothers were pregnant during 9/11 [7].

Other epigenetic changes can be made through a process called histone modification. Histones are the structural proteins that give chromosomes their shape; our DNA literally wraps around them. However, when our histones and DNA are packed too tightly, it can obscure our genes from being read and silenced. Think of a fist tightly closed around a folded piece of paper—you can’t see in to read the paper. Yet, similar to DNA methylation, adding and removing certain chemical groups can change how tightly our DNA and histones are packed, expressing or silencing genes by providing access to read them.

Activating longevity pathways

Both DNA methylation and histone modification can be positively influenced at any stage of our lives. This is great news because it means we can modify our gene expression—which genes get expressed —and control the keystrokes that determine the story of our health. The key is learning what optimises our gene expression for health and longevity and what shuts down disease. For example, you want the genes for inflammation turned off and the genes that suppress tumors turned on.

We’ve long known that exercise has physical benefits that significantly reduce our risk of disease—but it turns out that it also has epigenetic benefits!

In fact, just a single bout of exercise can increase the gene expression of SIRT1, a longevity gene that protects cells against oxidative stress, regulates glucose and lipid metabolism, reduces inflammation and promotes healthy aging. You read that right: exercising just one time can literally modify the expression of our inherited genes. That said, repeated exercise compounds this effect [8,9]. Factors as simple as taking the right vitamins or eating fresh fruits and vegetables can have similar impacts. For example, studies show that deficiencies in folate, vitamin B6 and vitamin B12 can impede DNA methylation, which has been linked to the development of certain cancers, cognitive impairment, and Alzheimer’s disease [10-12].

Here are some simple steps you can take to upgrade your biological software:

Eat for your genes:

Increasing your intake of specific nutrients and bioactive food compounds can positively influence the expression of genes involved in metabolism, disease prevention, and overall health.
– Focus on phytochemicals by eating foods rich in sulforaphane (found in cruciferous vegetables like broccoli), fisetin (found in strawberries, apples, and persimmons) and catechins (found in green tea)
– Boost your methylation vitamins (B12, B6, folate) with foods such as meat, fish, leafy greens, lentils, nuts, liver and sunflower seeds
Supplement for your epigenome
Getting all your nutrients and phytochemicals from diet alone can be difficult, even with the perfect diet, so consider supplementing to fill in any nutritional gaps.
– Take a B complex or methylation cocktail (specifically looking for methyl-folate, methyl B12 and the methylated form of B6, pyridoxal-5-phosphate to support methylation)

Avoid environmental toxins

Exposure to environmental toxins can influence the patterns of DNA methylation, potentially leading to abnormal gene expression, which impacts various biological processes and has been linked to diseases such as cancer.

– Eliminate plastics, pesticides, herbicides, phthalates, PFAS chemicals, and heavy metals from your environment. Check out www.ewg.org for guides on how to reduce toxins in food, household cleaning products and skincare products.

– Consider a water filter and an air filter to address water contaminants and air pollution at home.

Our tips for detoxifying your life in Amsterdam you can find here.

Increase your exercise intake

Introducing the body to good stress through physical exercise increases NAD, which activates sirtuins and helps repair DNA and improve epigenetic expression.
– Aim for a foundation of 150 minutes per week of a combination of cardio and strength training practices such as jogging, biking, tennis, dancing, rowing, weightlifting, resistance bands and bodyweight exercises
– Consider adding yoga practice, which has been shown to influence gene expression and epigenetic modifications such as down-regulating inflammatory cytokines and enhancing the expression of genes involved in energy metabolism [13]

Address stress and engage in active relaxation

Reducing stress has been associated with dramatic reductions in disease and increased longevity and addressing the connection between mind and body plays a key role in optimising our genetic expression and biological functions.
– Supplement with magnesium, a relaxation mineral involved in hundreds of enzymatic reactions, including many involved in DNA replication, repair and transcription (magnesium glycinate) is highly bioavailable and supports sleep and relaxation in addition to many other benefits)
– Make time for mindfulness by prioritising relationships and practicing activities such as meditation and activities that calm you (drawing, puzzles, journaling), which has been shown to reduce biomarkers associated with inflammation [14].

In summary, the impact of this on longevity can’t be overstated. Our genes have put the control of our health in our hands. Something as simple as going for a long walk or eating broccoli can literally alter the expression of our genes—and, in doing so, allow us to rewrite the story of our own health.

 

References

  1. Patron J, Serra-Cayuela A, Han B, Li C, Wishart DS. Assessing the performance of genome-wide association studies for predicting disease risk. PLoS One. 2019;14(12):e0220215. Published 2019 Dec 5. doi:10.1371/journal.pone.0220215

    2. Saavedra LPJ, Piovan S, Moreira VM, et al. Epigenetic programming for obesity and noncommunicable disease: From womb to tomb. Rev Endocr Metab Disord. Published online December 2, 2023. doi:10.1007/s11154-023-09854-w

    3. Denis Noble; Conrad Waddington and the origin of epigenetics. J Exp Biol 15 March 2015; 218 (6): 816–818. doi: https://doi.org/10.1242/jeb.120071

    4. Gujral, P., Mahajan, V., Lissaman, A.C. et al. Histone acetylation and the role of histone deacetylases in normal cyclic endometrium. Reprod Biol Endocrinol 18, 84 (2020). https://doi.org/10.1186/s12958-020-00637-5

    5. Moore SR, McEwen LM, Quirt J, Morin A, Mah SM, Barr RG, Boyce WT, Kobor MS. Epigenetic correlates of neonatal contact in humans. Dev Psychopathol. 2017 Dec;29(5):1517-1538. doi: 10.1017/S0954579417001213. PMID: 29162165.

    6. Fujisawa TX, Nishitani S, Takiguchi S, Shimada K, Smith AK, Tomoda A. Oxytocin receptor DNA methylation and alterations of brain volumes in maltreated children. Neuropsychopharmacology. 2019 Nov;44(12):2045-2053. doi: 10.1038/s41386-019-0414-8. Epub 2019 May 9. PMID: 31071720; PMCID: PMC6898679.

    7. Dashorst P, Mooren TM, Kleber RJ, de Jong PJ, Huntjens RJC. Intergenerational consequences of the Holocaust on offspring mental health: a systematic review of associated factors and mechanisms. Eur J Psychotraumatol. 2019;10(1):1654065. Published 2019 Aug 30.doi:10.1080/20008198.2019.1654065

    8. Kilic U, Gok O, Erenberk U, Dundaroz MR, Torun E, et al. (2015) A Remarkable Age-Related Increase in SIRT1 Protein Expression against Oxidative Stress in Elderly: SIRT1 Gene Variants and Longevity in Human. PLOS ONE 10(3): e0117954. https://doi.org/10.1371/journal.pone.0117954

    9. Juan, C.G., Matchett, K.B. & Davison, G.W. A systematic review and meta-analysis of the SIRT1 response to exercise. Sci Rep 13, 14752 (2023). https://doi.org/10.1038/s41598-023-38843-x

    10. Tiffon C. The Impact of Nutrition and Environmental Epigenetics on Human Health and Disease. Int J Mol Sci. 2018;19(11):3425. Published 2018 Nov 1. doi:10.3390/ijms19113425

    11. Agarwal D, Kumari R, Ilyas A, Tyagi S, Kumar R, Poddar NK. Crosstalk between epigenetics and mTOR as a gateway to new insights in pathophysiology and treatment of Alzheimer’s disease. Int J Biol Macromol. 2021;192:895-903. doi:10.1016/j.ijbiomac.2021.10.026

    12. An, Y., Feng, L., Zhang, X. et al. Dietary intakes and biomarker patterns of folate, vitamin B6, and vitamin B12 can be associated with cognitive impairment by hypermethylation of redox-related genes NUDT15 and TXNRD1. Clin Epigenet 11, 139 (2019). https://doi.org/10.1186/s13148-019-0741-y

 

  1. Giridharan S. Beyond the Mat: Exploring the Potential Clinical Benefits of Yoga on Epigenetics and Gene Expression: A Narrative Review of the Current Scientific Evidence. Int J Yoga. 2023;16(2):64-71. doi:10.4103/ijoy.ijoy_141_23 

 

  1. Redwine LS, Henry BL, Pung MA, et al. Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure. Psychosom Med. 2016;78(6):667-676. doi:10.1097/PSY.0000000000000316

How Much Does Genetics Matter? Read More »

Concerned about EMF? Some small adjustments can make a big difference.

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Concerned about EMF? Some small adjustments can make a big difference.

As Wi-Fi/EMF exposure is a relatively new thing, the jury is still out regarding whether or not it poses any risk to our health. There are passionate arguments for and against. At this stage, it requires a whole lot of science to explain both sides in detail. There is a growing body of scientific evidence showing that too much EMF exposure can be harmful to our health. So much so that the World Health Organization classified EMFs as “possibly carcinogenic to humans” back in 2011.

This post is discussing why we personally turn Wi-Fi off at night and other EMF-reducing tips should you feel that is something important for you and your family.

Turning off your wifi:

1) It’s expensive:

An investigation into the cost of running home appliances by the Daily Telegraph in the UK revealed that the cost of a wireless router on standby alone fetched a cool £21 per annum. The next most expensive item being a laser jet printer reached £18 per annum. To put it in perspective a Plasma TV costs around £5 per annum on standby. By switching off the Wi-Fi (and the printer and TV for that matter) when you’re not using it, you’re saving some pennies.

2) It’s better for the environment:

By reducing your energy consumption, you’re reducing your impact on the environment. In my opinion, flicking a switch before bed is a small price to pay for life on this incredible planet.

3) It reduces exposure to EMF’s:

EMFs or Electromagnetic fields are a type of radiation that takes the form of waves. Generally speaking, there are 2 types of EMFs:

1. Natural EMFs –The earth produces an electromagnetic field (EMF), and so does the human body. Natural EMFs or ELF’s are low in intensity; for example, a healthy human body resonates with the earth’s magnetic field at around 10 hertz.

2. Artificial EMFs– Human technologies – from hairdryers and cell phones to high voltage wires – create EMFs above the “natural range”. Exposures to EMFs of this nature have been linked to sleep disturbances(1), neutralising of sperm(2), infertility in mice(3), increase in cardiac stress(4) and interference with plant cell growth(5). In addition, the International Agency for Research on Cancer (IARC) classified radio frequency electromagnetic fields as a “possible human carcinogen”. You can find the report here.

We don’t trust ourselves to manually turn the wifi off every night so we bought a timer for the powerpoint and set it to turn on/off at particular times. You can buy these in many hardware shops such as Praxis, Hornbach etc. for a good price. You can also spend a little more and get ones that define the day of the week to be able to set different times for specific days:

https://www.praxis.nl/gereedschap-installatiemateriaal/elektra/schakelmateriaal/tijdschakelaars/f1401/

By taking a precautionary approach and switching our Wi-Fi (and mobiles off at night before putting them in another room), we reduce (not eliminate) our exposure to these artificial EMFs and save a few pennies whilst we’re at it. I guess you could say we’re more comfortable being safe than sorry while the research is yet to be confirmed
 Anyway, some food for thought!

Some extra EMF-reducing tips and what to do:

All device manufacturers advise that each wireless device should be at some distance away from human bodies and brains. Cell phone instructions state that the device is radiation tested at a distance from your body, not in contact with your body. Printers, computers, and wireless routers instruct that the distance between the device and a human body must be at least 20 cm.

Keeping these devices closer than the manufacturer’s designated distance can result in a violation of the official radiation exposure limit so limiting contact time and distance is the way to go:

– Before a phone, tablet, MP3 player, etc. is placed into a pocket or bra or tucked into clothing, power the phone to OFF.

– If you set Airplane mode to ON and Wi-Fi to OFF and Bluetooth to OFF you will stop the wireless radiation. However, you will not stop the ELF-EMF/magnetic fields so always power phones off before placing them against your body.

– Use speaker phone or a plug-in earpiece to keep the phone away from your brain and body.

– Prefer texting instead of voice calls and hold the phone out, away from your body when you press “send,” and do not rest your phone against your abdomen as you text.

– Turn automatic updates off. Reduce active Apps. Cell phones emit radiation constantly, even when you are not actively using them. Even if you turn wireless antennas off, they are still emitting magnetic fields so power them 100% off before you carry them near your body.

– Keep the devices away from the kiddos as much as possible or at least, at a distance.

– One basic, very important concept is “Distance Is Your Friend.” The amount of wireless radiation absorbed into people decreases very rapidly when you increase the distance from wireless devices.

– Decrease your exposure by increasing your distance from wireless emitting sources. For example, always keep cell phones and wireless laptops away from your body.

– Avoid wearables such as wireless watches, wireless sleep monitors, wireless headsets and fitness type devices.

Keep electronics out of the bedroom:

All electronics emit electromagnetic radiation that is harmful to your body. It’s one thing to expose yourself to EMF radiation from wireless devices when you’re getting some benefit from those gadgets (like when you’re talking on your cell phone or watching Netflix). But when you’re asleep, you’re not enjoying your wireless tech.
So if you have these wireless devices in your bedroom at night, you are exposing your body to radiation that is not necessary, and brings you absolutely no benefit.

Let your bedroom be a technology free zone by keeping electronics out of the bedroom, you’ll make a significant reduction in your overall radiation exposure, which itself reduces your radiation health risks.

Instead of bringing your electronics into the bedroom try:

Reading a book before you sleep;
Create a night-time ritual without electronics;
Spend time talking to your partner or family about how their day was;
Do relaxing yoga or breathing exercises.

 

References

Cunnington et al. 2013, ‘Insomnia: prevalence, consequences and effective treatment’, Medical Journal of Australia, Available Here. 

Avendano et. al 2012, ‘Use of laptop computers connected to internet through Wi-Fi decreases human sperm motility and increases sperm DNA fragmentation’, Fertility and Sterility, Available here.

Shahin, et. al 2013, Microwave Irradiation-Induced Oxidative Stress Affects Implantation or Pregnancy in Mice, Applied Biochemistry Biotechnology. Available here. 

Havas & Marrongelle 2013, ‘Replication of heart rate variability provocation study with 2.4-GHz cordless phone confirms original findings’, Electromagnetic Biology of Medicine. Available here. 

Daily Mail UK 2013, ‘What’s wifi doing to us? Experiment finds that shrubs die when placed next to wireless routers’, Available Here. 

ADDITIONAL INFORMATION

Redmayne et. al 2013, ‘The relationship between adolescents’ well-being and their wireless phone use: a cross-sectional study’, Enviornmental Health. Available here

Concerned about EMF? Some small adjustments can make a big difference. Read More »

Our favourite gifts for chirstmas this year

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Our favourite gifts for chirstmas this year

Wishing you all a happy holiday from us here at Pure Health Chiropractic.
For those of you giving gifts this year we put together a list of presents that we can highly recommned to give to another, or yourself!

We hope this makes that last minute dash to buy gifts a little easier!

#1 HEALTH GIFT VOUCHERS

Nothing says “I care about you” more than showing that you care for somones elses or your own health. Whether it be to a nutritionist, orthomolecular therapist, massage, reiki, facial, a day in the spa or whatever you feel you/they can benefit from this is something that can benefit for many years to come.
We have a great network of health professionals that we can recommend so if you are stuck for finding a practitioner, just get in touch and we can send some names.

#2 RE-USABLE COFFEE CUPS

Whilst disposable coffee cups have a major environmental impact, they also increase our exposure to BPA. BPA poses a major threat to our healthy hormonal balance and has been linked to an increased risk of cancer. Reducing my patient’s exposure to BPA is always on the cards, so moving away from plastic products like that of coffee cups is recommended.

#3 A “GET YOUR BODY MOVING” MEMBERSHIP

Offering to pay for a month’s gym membership or exercise subscription is a great way to give a healthy present.

#4 WATER FILTER

We covered the importance of these in one of our earlier blogs here so we can agree that we are big advocates of water filtration. We love the Berkey water filter as it filters the water up to 99.9%. You can also look at reverse osmosis filters that remove all the minerals in water (good and bad) however it is important to find a way to replenish the good minerals.
*Hot tip – This website sometimes has stock product that has a little dent in it and you get it for a discount price: www.alternatievemiddelen.nl

#5 SLOW COOKER

When life gets busy, time in the kitchen takes a hit. This is the prime time to start slow cooking. I have the Sunbeam Secret Chef HP8555 and cannot rate it high enough. It’s a lifesaver! It means we can bulk prepare meals and freeze leftovers for a later date. Whilst you’re there, I recommend the Sarah Wilson Slow Cooker Cookbook – it’s got some great recipes!

#6 NATURAL MAKE-UP/BODY CARE/HAIR CARE
According to the Environmental Working Group, women use an average of 12 products a day, containing 168 different chemicals. Imagine the total over the course of a year, let alone the course of a lifetime? Significant to say the least! Even just changing one product will reduce your total chemical load. The team at Skin Deep have gone through almost 100,000 products and rated them all from best to worst in terms of chemical additives. From there you can select the product you want and the best option for that category.

#7 BLUE LIGHT BLOCKERS

We are exposed to copious amounts of blue light in the evening. This can affect the way we sleep and consequently, the food we eat, the way we feel, the way we think and over the long term, our gut health and hormone balance. One way we can reduce our blue light exposure is to switch to night mode (i.OS 9.3 or later):

How do I do this?

Because there is a function in built into our phones, there is no need to download an app from the app store. Just follow these six simple steps, it’s as easy as that!
Ensure your iPhone or iPad software has been updated to i.OS 9.3 or later.
Open Settings. Select Display & Brightness.
Open Night Shift
Toggle on “schedule”, select from “Sunset to Sunrise”
Set colour temperature at “More Warm” for the least amount of blue light during these times

INSTALL F.LUX

For your phone, computer, tablet and laptop:
Find out about F.LUX here

Third option is to have blue light filters put in your glasses if you wear them. Most optomitrists will do this now as a standard. If you don’t wear glasses you can buy a pair of blue light filtering glasses. Many places sell these glasses now including:

Lois Lee

Blue Berry

Barner brand

Ace and Tate

#8 SODA STREAM

We call this “party water” in our house. If you know someone who hasn’t had the luxury of having sparkling water on demand, then this is the perfect gift! Not only is it incredibly convenient and cost effective over the long term, you can kiss those pesky plastic bottles good-bye. For the newer soda-stream models you can also get glass bottles. If not, use the plastic bottles to carbonate the water then move the water to glass bottles for storage.

#9 SHOWER FIlTER

A gift for the whole family! Reduce your exposure to chlorine – a known neurotoxin – using this at home shower filter. It fits any shower head and can be taken with you if you move. We absolutely love ours and would highly recommend it. See my favourite here.

#10 GLASS DRINK BOTTLE

Whilst we are ditching the plastic, a glass drink bottle is a great idea. Warning, they are not for little ones or letting it roll around unprotected in your bike basket. There are numerous to choose from but Bo Bottles does a great version you can find here.

#11 NATURAL FRAGRANCE

Ditch the synthetic fragrances and their hormone disrupting chemicals! Switch to a natural option, there are many if you have an internet search – Abel, my favourite is here.

#12 ’10 FREE’ NAIL POLISH

Ten-free means they’re free from all of the ten main toxic ingredients found in most nail polishes on the market. These chemicals pose a major threat to hormone health and ones we should be avoiding. You can find my favourites here.

#13 PLASTIC FREE RAZOR

Ditch the plastic razors for life! These razors are designed to last a life-time, with interchangeable blades. There are lots of brands available, but I’ve listed a favourite here.

#14 PERMISSION TO DO THE THINGS THEY LOVE

Whether it’s a walk on the beach, time in the mountains, a bubble bath or a good book, gift yourself the time to do the things you love (Netflix not included). Life is short, the pace is fast, take a step back and reward yourself with the things you love.

From all of us here wishing you a wonderful time with family and friends over the holiday season and a great start to 2024!

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The Truth About Your Coffee Cup

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The Truth About Your Coffee Cup

Coffee on the run has seem to become the social norm in the last few years with some cafes and even coffee houses catering only to takeaway customers. We know there is a direct effect on the environment from the increase in waste but did you know there is a direct effect on your health?

The Facts

As many as 4 billion coffee cups are used each year in the Netherlands generating over 280,000kgs of waste and the sad truth is, despite what people think, they aren’t recyclable (1).

Coffee cups are lined with a film of polyethylene (the same stuff used to make plastic bags and plastic water bottles). This plastic lining prevents the coffee leaking through the paper cup. It’s this lining that deems them unfit for the recycling process. To top it off, this polyethylene releases methane gas when sent to landfill, a greenhouse gas 21 times the global warming potential of carbon dioxide (1).

But what about the biodegradable or compostable ones?

Whilst it’s a step in the right direction, these cups require commercial composting systems to break them down.
The term ‘biodegradable’ coffee cup is also misleading, as the theory behind this process is yet to be scientifically proven (3).

But I only have one per day?

Just 1 cup of take-away coffee per day = 365 cups per year. If you’re a fan of the long black, that’s 730 coffee cups per year as they give you two for “insulation”. YIKES.

I’ll admit that when I sat down and did the math, I was completely taken aback. Was it really worth creating all this environmental damage for a very short, insignificant 10 minutes (the amount of time it takes to drink a coffee)?

What is the effect on your health?

We want to avoid using plastic all together but the big no no is using plastic when it’s heated, think of that water bottle left in the sun when exercising, putting hot leftovers into a plastic contained and you guessed it… pouring a steaming hot coffee into a coffee cup lined with plastic (4).

What can you do?

SLOW DOWN – One of the problems with the modern world (and our digestion) is that we don’t focus on the food when we consume it. As a result, our body CANNOT prepare digestion accordingly, the mind continues racing and we only put MORE stress on our system with food or drink coming in and our digestion being caught off guard. The solution? Take 10 minutes of your day and grant yourself permission to sit down at your local cafĂ©, sip your coffee in a coffee mug, and watch the world go by. Now, before you tell me you don’t have time, start small, do this 2 times a week (that’s 2 x 52) saving 110 coffee cups (or 220 coffee cups for long black drinkers) per year – sounds worth it right.

BUY A RE-USABLE CUP – These are an incredible way to reduce your impact on the environment and avoid the plastic nasties.

Some of the ones we recommend are:

Neon Kactus

Kinto

Keep Cup

For the tea drinkers:

Solecup

 

References

1.University of Queensland, ‘Coffee Cups’. Available here.https://sustainability.uq.edu.au/

2.Musgrave, D & Winder, C 2013, ‘Should We Avoid Eating Hot Food from Plastic Bowls and Dishes’, ABC Health & Wellbeing. Available here.

3.Whyte, S 2015, ‘Takeaway coffee cups piling up in landfill as Australia’s caffeine habit soars’, ABC. Available here

4. Hananeh WM, Al Rukibat R, Jaradat S, Borhan Al-Zghoul M. Exposure assessment of bisphenol A by drinking coffee from plastic cups. Rocz Panstw Zakl Hig. 2021;72(1):49-53. doi: 10.32394/rpzh.2021.0146. PMID: 33882786. Available here.

The Truth About Your Coffee Cup Read More »

How to go shopping for food

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How to go shopping for food

 Whilst I’m a huge advocate for eating real foods (AKA foods without labels), I know that there is always going to be times where we are going to opt for food with labels.
To help overcome this hurdle with confidence, below is a list of tips and tricks that will help you skip the nasties found in packaged foods and ensure you return home with some nutritious and delicious ingredients for your next meal. You could even commit to following this guide and clean out your pantry on a rainy weekend. Trust me, you’ll be surprised what you’ll find!

#1 READ THE INGREDIENTS

Yes you read correctly, skip the nutrition panel! The list of ingredients will tell you more than enough information about what you are about to consume. If the ingredients list contains anything that you can’t pronounce (except quinoa, acai and cacao or if you are an expat new to the Dutch language ), any laboratory numbers (311, 142, 209 etc.), contains flavours, preservatives, sounds chemically or is incredibly lengthy (2-3 lines +), step away – it’s not real food and it’s most definitely not worth it.

#2 BEWARE OF TICKS OF APPROVAL

Ticks of approval are given to products where they have studied the nutritional label, they don’t take into consideration the ingredients or the processing methods. This means any of the above (in Rule #1), can be included without their consideration.

#3 BEWARE OF LOW FAT AND LOW SUGAR CLAIMS

In most cases, foods that are low fat or contain low/no sugar have been chemically modified and these are in no way good for your health (despite what the shiny labels might tell you). Ditch the plastic and eat a banana instead.

#4 BEWARE OF GREEN WASHING

Natural foods are flying off shelves; it’s little wonder the label is everywhere. The FDA hasn’t defined natural and doesn’t regulate its use, so companies can—and do—use it however they like to increase sales. All natural foods are fruits and vegetables and not one of them come with an all natural label – use common sense.

#5 ORGANIC OR CERTIFIED ORGANIC?

If a label claims to be organic, ensure it is certified organic. That means this sign below:


#6 JUST BECAUSE IT’S GLUTEN FREE OR WHATEVER BUZZ WORD-FREE, DOESN’T MEAN IT’S HEALTHY

“Gluten-Free” is the new buzz word and many companies are marketing their products as ‘gluten-free’ and hence, in the eye of some consumers, a healthier, “guilt free” alternative. Like the “fat free” movement that stripped the goodness from so many healthy foods like that of avocados, nuts, seeds and eggs and replaced it with fat-free yoghurt that contained three times the sugar, gluten free processed food is not a healthier alternative. Whether it is a store bought “gluten-free” triple chocolate brownie with macadamia and chocolate fudge icing or a “gluten free” processed rice cracker covered in artificial colours, flavours and preservatives, neither of these are a healthier alternative just because they contain no gluten. These products often contain soy flours, soybean oil, canola oil, hydrogenated vegetable proteins which are extremely damaging to your health. Same for sugar-free, superfoods, all-natural, vegan, vegetarian, made with real fruit, GMO-free, cage-free etc. Keep it simple, JUST EAT REAL FOOD, fruits, vegetables, seeds, nuts, grass-fed meats, pasture-fed eggs, wild-caught fish
 are all 100% gluten free, naturally.

# 7 LOW FAT MEANS LOADED WITH SUGAR

“Low fat” labels require that the fat of the original product must be reduced 25%, but that doesn’t stop the manufacturer from adding taste with more sugar. Low fat yoghurts are the biggest culprits and have been known to contain 3 times the sugar of 100% organic full-fat alternatives. Sugar makes us fat, always opt for the full-fat organic varieties with NO added sugar or sweeteners.
To illustrate my point, a small snack size tub of yoghurt labelled “99% fat free with 40% of your RDI of calcium and enriched with vitamin D for strong bones” contains a whopping 22.8grams of sugar (equivalent to just shy of 6 tsp). Skip it, it won’t keep you satisfied and will only make you reach for another sugar fix an hour later.


#8 DON’T BLINDLY TRUST THE BRAND NAME

A well known “reliable” brand was had some controversy with a packet of dried dates. The well known brand had exactly the same ingredients: dates and palm oil, as other brands that weren’t marketed to be the “healthy” brand.
Be wary of your choices and make sure you are making the right choice, especially if they are making you pay for it.

#9 WHOLE-WHEAT DOESN’T MEAN WHOLE GRAIN

While I am not a huge advocate of grains, I needed to cover this one for all those grain lovers out there. A label of “whole wheat” doesn’t mean that only whole grains are in the product. It means that some whole grains are in it. You could have 90% white flour, and 10% whole wheat flour, and call it “whole wheat”. Cereal companies (never eat cereal by the way. If you want to know why, flip over to the nutrition label and see how much sugar is in it) and bread manufacturers are guilty of this one. If you are set on buying grains, opt for “100% organic non GMO whole grain.”

Food manufactures use an array of clever marketing strategies in an attempt to convince consumers that their new and improved products are “better for you”, when they are really just “less awful for you.” This skews our perception of what it really means to be healthy and as such, our relationship with our food and eventually our perception of well being, spirals out of control and we end up in a world of doubt, depression and frustration. Sound familiar? Want my best advice? You need to get food educated


#10 SUGAR FREE USUALLY MEANS DANGEROUS ARTIFICIAL ADDITIVES

Products claiming to be low in sugar or sugar-free are usually artificially sweetened with products containing aspartame. Aspartame, like MSG, is an excitotoxin. It is comprised of methanol, phenylalanine and aspartic acid. Aspartame can be found in diet sodas and most other diet products however, research indicates that the sweetener increases your hunger and can actually work against your weight loss. Aspartame has also been linked to cancer, birth defects, vision problems, brain seizures and diabetes. Skip the sugar-free sweetness kick and grab an apple instead.
for your content.

#11 BEWARE OF GREEN PACKAGING

According to research green is a found-in-nature color, so we associate it with health, even when we shouldn’t. One study in the journal Health Communication found that consumers are more likely to think a snack bar with a green label is healthier than those with white or red labels–even if they are identical in every other way. If you are buying packaged foods, read the list of ingredients, don’t be tempted by the colour of the packaging, green does not necessarily mean healthy.


#12 MADE WITH ORGANIC INGREDIENTS

The “Made With Organic Ingredients” label means the food must be made with at least 70 percent organic ingredients, three of which must be listed on the package. The remaining 30 percent can be anything the production team decide and may include harsh chemicals or additives you thought you were avoiding, this is especially the case with beauty products, be wary. Again, why we say to read the ingredient list first.

#13 MADE WITH “ADDED VITAMINS”

Designed to make us think this form of processed food comes with all the benefits of fruits and veggies, this label is prevalent in the cereal (again, don’t eat cereal, you’ll get more nutition eating the cardbox box that the cereal is packaged in rather than the ceral itself), bread and snack aisles of the supermarket. Vitamins A, C, E and the Bs are added to cereal, breads and lunchbox snacks. The truth? Science shows that separating vitamins and minerals from one food and putting them in another doesn’t offer the same disease-fighting benefits. More often than not these added vitamins are synthetic forms and are nowhere near as beneficial to your health. Get your vitamins, minerals and antioxidants from real, whole foods, like veggies, fruits, whole grains and lean meats.


#14 BEST BEFORE 2026?

If the product you have purchased has a shelf life longer than you have owned your mobile phone, ditch it. We eat foods to gain life, to replenish our cells, muscles and organs to help us thrive. Food that nourishes our body is a perishable item i.e. strawberries last 4-5 days, broccoli lasts 10-12 days, beef best before 3-5 days, some biscuits on shelves today expire in November 2026
 Foods lasting longer than your i-phones operating software system upgrade aren’t real foods and you will get no benefit from them. Eat to nourish your body and ditch the cardboard.

#15 BAKED NOT FRIED

Most consumers associate the word “baked” with “healthy”. This would certainly be true in home cooking: a baked potato, for example, would be a more nourishing choice than a fried potato however, this is not necessarily the case for foods found on the supermarket shelves. These goods are often baked in highly processed vegetable oils that still damage our health, check your list of ingredients.

#16 IF YOU CAN’T PRONOUNCE THE INGREDIENTS, DON’T EAT THEM.

If you flip over the package of any processed food and can’t pronounce some of the items listed in the ingredients list, don’t eat them. They are artificial in every way shape and form and will only cause your body to struggle. Those learning Dutch and unable to pronounce the words are

exempt 

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Eat Well – Move Well – Think Well

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Eat Well – Move Well – Think Well Exercise, Vitamin D, and Omega-3 – The Perfect Triune for Optimising Immune Function (parents of daycare children returning after holidays), flu and COVID.

QUOTE BOARD

“Conclusions: Adults with high and moderate physical activity levels had significantly better outcomes than those with low activity when contracting COVID-19. The apparent protective effects of regular physical activity extended to those with concomitant chronic medical conditions.”

“The biological mechanisms underlying how physical activity reduces colon cancer risk have mainly been attributed to decreased adiposity and associated reductions in circulating insulin and pro-inflammatory cytokines.”

“Therefore, the use of EPA and DHA [omega-3 fatty acids] supplementation should be considered as both a supportive therapy and a prevention strategy in SARS-Cov-2 infection.”

WHAT YOU NEED TO KNOW

The evidence for the safety and effectiveness of regular exercise and supplementation with Vitamin D and Omega-3 Fatty Acids is irrefutable and unequivocal. This should be universally recommended and if it had been during the pandemic along with other preventative health advice would have had a major impact.

Exercising and supplementing a clean Omega 3 and Vitamin D (a healthy body and strong immune system) represents the most evidence-based, effective and cost-effective ways to reduce risk of both infection and serious outcomes from COVID-19 and flu.

WHAT YOU NEED TO DO

Sadly, the fact is that sick, overweight, malnourished and unfit people are the ones who are likely to get seriously ill from COVID, flu and other opportunistic infections. They are also the ones who are suffering from all kinds of other chronic health problems that lead to hospitalisation and early death.

Let’s protect ourselves and those we love from preventable illness this autumn. Now is the time to prepare ourselves.

You need to exercise every day, you need to ensure sufficient intake of Vitamin D and Omega-3 fatty acids, you need to eat a healthy diet and you need to have healthy attitudes, emotions and social interactions.

Our recommendations for a quality source of Omega 3 is Arctic blue visolie/algae oil as we know the oils have been tested for heavy metals. Very important to check with any omega 3 you are supplementing. Have a shop around online to find the best deal but for reference it looks like this.

For vitamin D we recommend Biotics Vitamin D-mulsion forte. Looks like this.

 

Reference:

Szabo, Z et al. (2020) The Potential Beneficial Effect of EPA and DHA Supplementation Managing Cytokine Storm in Coronavirus Disease. Frontiers in Physiology 11: Article 752

Gibbons et al. (2022) Association between vitamin D supplementation and COVID-19 infection and mortality. Nature – Scientific Reports 12:19397

Steenkamp et al. (2022) Small steps, strong shield: directly measured, moderate physical activity in 65,361 adults is associated with significant protective effects from severe COVID-19 outcomes. British Journal of Sports Medicine http://dx.doi.org/10.1136/bjsports-2021-105159

 

 

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