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Testing your Bowel Transit Time with the Sesame Seed Challenge.

Testing Your Bowel Transit Time with the Sesame Seed Challenge

Stool or ‘bowel transit time’ is the time it takes for your food to travel through your entire digestive tract (AKA in one end and out the other). Monitoring your bowel transit time is a great indicator of gut health. Today we have a test to know your transit time and what the results may indicate.

THE DIGESTIVE TRACT RECAP

Before we dive into the juicy details, let’s recap on the path of which food takes once it leaves “the outside world”…

As food enters the mouth, we (hopefully) chew our food well, before it is swallowed. Once swallowed, the food moves to the stomach, where over the course of anywhere between 40mins- a few hours, it is mixed with stomach acid and digestive enzymes. From there, it travels through the pyloric sphincter into the small intestine, where the extraction of nutrients begins. What’s left, then moves to the large intestine where bacteria break down proteins and starches that were not digested fully in the small intestine and water is extracted. The remaining waste gets eliminated through the colon in the form of a Number 2. The topic we already touched on in our most recent newsletter, the size, shape and colour of this toilet bowl ‘deposit’ can tell us a whole lot about how effectively this process is working; as can the time it takes for this process to be completed. Intrigued? Read on…

BOWEL TRANSIT TIME EXPLAINED

The ideal bowel transit time is anywhere from 12 to 24 hours.

A transit time longer than 2 days means things are backing up in your GIT and as such, this can increase your risk of hormonal imbalance, diverticulosis, colon cancer and candida (overgrowth of unfriendly bacteria), which in turn can weaken the immune system.

A transit time less than 10 hours can mean lack of nutrient absorption, which can lead to serious nutritional deficiencies and weakened immunity. Factors affecting transit time can include food allergies, small intestinal bacterial overgrowth, IBS, excess caffeine intake and more.

BUT HOW DO WE TEST OUR BOWEL TRANSITION TIME?

Sesame seeds (like corn) remain undigested as they pass through the GIT therefore we can use them to test GIT transit. If you’re willing to give this a go, all you have to do is follow these three simple steps…

THE SESAME SEED CHALLENGE

Mix a teaspoon of sesame seeds into a glass of room temperature water
Drink it up!
Wait and watch!

TIPS FOR HEALTHY DIGESTION

If your transit time falls outside the recommended 12-24 hours to help ‘move things in the right direction’, here are a few suggestions to increase optimal digestive function and bowel transit time:

Eat more fiber – A huge problem in today’s society. Add in lots of fruit, veggies, and legumes to your diet – a minimum of 6 cups per day (yes, you read that correctly, 6 Cups!).
Increase your water intake – aim for 0.033 x body weight (kg) = L per day.
Reduce consumption of white and refined grains, carbohydrates, pasta, and bread.
Consume more cultured/fermented foods such as: pot-set yogurt, sauerkraut, and kefir.
Increase your amount of daily exercise.

If none of the above helps when you retest a few times, I recommend seeking the help of a qualified health practitioner (if you need, ask us for some tips of good practitioners in Amsterdam).

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What your poop says about you

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What Your Poop Says About You

Although some people find bowel habits a source of embarrassment, what happens in your bathroom can provide you with a whole lot of insight into not only how well your digestive system is working, but also how to fix it. Concerned your poop isn’t up to scratch? Not sure what your poop is meant to look like? Before you flush, you might want to read this!

If your digestive system is not working properly, you are at greater risk of having a weakened immune system, suffering from malnutrition (even if you’re eating all the right foods) and even struggling with mood disorders such as depression. Better understanding your digestion is the first step you can take to optimize your overall health and even shift those unwanted kilos, eliminate headaches and skin conditions and manage auto-immune conditions.

The Rabbit Poop

If you see hard lumps in the toilet, chances are you have a tendency towards constipation. The best thing to do in this case is increase your intake of clean, filtered water as well as up your intake of leafy greens and other vegetables.

Rabbit poop can also be a sign of poor gut bacteria, and as such, you may require a boost in gut-friendly bacteria.

The Out-of-Shape Poop

While rabbit poop is more of a constipation issue, out of shape poop falls on the diarrhea side of the spectrum. Unformed stool is often associated with a short transit time, which means the foods you are eating are moving too quickly within your digestive tract and hence, you are leaving little time for your body to assimilate the required nutrients. To help solidify the stool, cut your intake of processed foods (in particular ALL artificial sweeteners) and increase your intake of fiber (lots of fresh vegetables and leafy greens). If that’s not enough, chronic diarrhea can be the result of an infection (from any kind of microbe like that of a parasite, fungi, or bacteria), if this is the case, you will need to seek the help of a professional to restore full health.

Deja Poo

Looking at your poo and seeing what you ate for dinner the night before? Either you have not chewed your food well enough or your digestive system is in need of support. The exception to this rule is the odd kernel of corn, flax seeds, or a piece of tomato skin that can be difficult to digest.

For many people seeing what you ate for dinner is indicative of low stomach acid. Low stomach acid can be caused by stress, antacid medications, and an H. Pylori infection. It also appears that eating a vegetarian diet for a significant period of time can also lower your stomach acid levels.

Another cause of undigested food particles in your food is not chewing your food properly. Slow down and chew your food (there are no extra teeth in your stomach!).

To help restore your poop to its natural state, address your levels of stress, chew your food properly, and opt for some natural remedies to help boost your stomach acid production such as lemon juice in warm water, apple cider vinegar, pineapple, and paw paw. If you’ve addressed all of the above and you’re still struggling, additional support from various available digestive enzymes might be required.

The Floating Foul-Smelling Poop

Floating, foul-smelling, skid mark leaving and/or pale in color poop is a clear indication that you’re malabsorbing fats. The most common cause of this is a dramatic increase in the intake of fats and is very common for those letting go of the low-fat dogma. Eating fat is not bad, it’s just the liver and the gall-bladder need a little bit of time to increase bile production. If your poop falls into this category, the best strategy is to cut back on your fat intake and begin to increase it slowly as you adjust. You would also want to boost the health of your liver and gall-bladder to help the process, hot water and lemon juice daily is a great place to start.

The Perfect Poop

The perfect poop should be the size and shape of a banana and be easy to pass. If your digestion is optimal you should be having at least 1 bowel movement per day, but up to 2-3 per day is ok. The color should be a shade of mission brown.

For some people, implementing the above strategies may not be enough to optimize digestion. In that case, you might want to consider being tested for gastro-intestinal infections and food sensitivities. See your local naturopath or integrative specialist for more information. If you need a recommendation of a good therapist in Amsterdam, let us know and we can provide some names.

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How exercise effect your genes.

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How Exercise Affects Your Genes

“Physical inactivity produces an abnormal gene expression and is a direct causal factor of most chronic health conditions by its direct alteration of gene expression from a normal phenotype to a preclinical or clinical phenotype.” “Further misconception could arise from the thought that exercise is a tool to repair the expression of the genome when in fact exercise induces normal expression of the genome.” “Thus it may be more useful if physical inactivity is viewed as a direct inducer of chronic health conditions.” “In other words, physical inactivity is an abnormal event for a genome programmed to expect physical activity, thus explaining, in part, the genesis of how physical inactivity leads to metabolic dysfunctions and eventual metabolic disorders such as atherosclerosis, hypertension, obesity, Type 2 diabetes and so forth.”

WHAT YOU NEED TO KNOW:

This landmark paper discusses the devastating effects that result from a lack of exercise and physical fitness, as well as the proven health, wellness, recovery, and prevention benefits of sufficient exercise and fitness. It stands as one of the most important ever written. Exercise is a genetic requirement for human beings, and it is simply not possible for children, young adults, adults, or seniors to be healthy without daily physical activity.

Whether you currently enjoy exercise or not is irrelevant. It is essential for us to lead a healthy life.

Lack of exercise is a primary causal factor in virtually every chronic disease, including heart disease, obesity, depression, anxiety, digestive disorders, fertility issues, cognitive decline, sexual dysfunction, sleep disorders, cancer, and the leading cause of poor quality of life and shortened lifespan.

Moreover, lack of exercise and deficient physical fitness is a primary causal factor in reduced immune function and severe outcomes from infectious illnesses, including COVID-19 and flu.

WHAT YOU NEED TO DO:

You must exercise every day. Consider exercise as an essential nutrient and recognize it as the true panacea for wellness, prevention, and recovery. Let’s get moving!

🏃 🏊 🚴 💃 🕺

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The health risks of BPA.

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Understanding the Health Risks of BPA

If you frequently use plastic containers or water bottles, you might have encountered the term BPA, or Bisphenol A. This industrial chemical is an essential component in the production of two widespread synthetic materials.

Polycarbonate and Epoxy Resins are found in a variety of consumer items, including but not limited to food storage containers, baby bottles, and lining for canned goods. It’s critical to understand the health implications of using products that contain BPA.

Health Consequences of BPA:

BPA is not just an ordinary chemical; it has the potential to disrupt hormonal balance in both males and females. Research links BPA to numerous health concerns like infertility, various cancers, obesity, diabetes, early puberty, and behavioral shifts in children. Moreover, BPA has been connected to decreased sperm counts in men.

It’s worth noting that some jurisdictions, like Canada, have already declared BPA as a toxic substance. Both the United States and Europe have banned the use of BPA in plastic infant bottles.

Is ‘BPA-Free’ Truly Safe?

While manufacturers are promoting BPA-free products to alleviate consumer fears, the reality may not be as reassuring. Many of these supposedly safer alternatives contain Bisphenol S (BPS), a compound which early studies suggest might have similar hormone-mimicking properties to BPA.

Reducing BPA Exposure:

Switch to glass baby bottles for infant feeding.
Opt for reusable stainless steel water bottles instead of plastic ones.
Use glass jars or Pyrex containers for storing food.
Avoid microwaving food in plastic containers.
If you use plastic kitchenware, keep them out of the dishwasher and replace old or scratched items.
Consider using glass dishes and cups in place of plastic versions.
Steer clear of plastic wrap, especially when microwaving food.

While it may be challenging to entirely eliminate BPA exposure, these steps can substantially lower your risks and contribute to a healthier lifestyle…

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Why I don’t eat Margarine.

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Why I Don’t Eat Margarine

I haven’t had margarine since I was probably 10 years old. After the propaganda of ‘fat will block your arteries and kill you” in the 80’s and 90’s, we’ve come a long way to understanding why that isn’t so and why (good) fats are necessary for a healthy body and brain, but also why those low-fat “healthy” alternatives are so often terrible for our health, with margarine being a biggie!

WHAT’S IN MARGARINE?

Margarine is typically made from a range of vegetable oils, milk, salt, emulsifiers, colors, flavors, preservatives, food acid, maltodextrin, vitamins A and D amongst other things. To some people, this might sound OK – vegetable oils, vitamins with a few “less desirables” but hey, what are you going to do? We all know we need fewer additives, preservatives, colors, and flavors, but what about the big players in this process?

VEGETABLE OILS

Palm Oil
Sunflower Oil
Soybean Oil
Canola Oil
Peanut Oil

Whilst the term “vegetable oil” may sound harmless, unlike olive oil (that’s squeezed from crushed olives), most vegetable oils undergo a long and arduous process that makes the product palatable for sale. Let’s use Canola oil as an example. According to the Weston A. Price Foundation experts Sally Fallon and Mary Enig, the process of preparing canola oil for sale is as follows:

“Like all modern vegetable oils, canola oil goes through the process of refining, bleaching, and degumming — all of which involve high temperatures or chemicals of questionable safety. As canola oil is high in omega-3 fatty acids, which easily become rancid and foul-smelling when subjected to oxygen and high temperatures, it must be deodorized. The standard deodorization process removes a large portion of the omega-3 fatty acids by turning them into trans fatty acids. Although the Canadian government lists the trans content of canola at a minimal 0.2 percent, research at the University of Florida at Gainesville found trans levels as high as 4.6 percent in commercial liquid oil. The consumer has no clue about the presence of trans fatty acids in canola oil because they are not listed on the label.”

Trans fats are the ones we want to avoid. Why? Firstly, they have been linked to inflammation and calcification of arteries, which are well-established risk factors for coronary heart disease. High levels of trans-fats have also been linked with breast cancer as well as pre-eclampsia, obesity, colon cancer, diabetes, allergies, and more.

But what about trans-fat free margarine? Well, this is where it all gets a little science-based BUT according to McGill University in Canada:

“A liquid fat that has mostly unsaturated fatty acids connected to its glycerol backbone is mixed with a solid fat such as glyceryl tristearate. The solid fat can be made by total hydrogenation of a vegetable oil such as soybean oil. Total hydrogenation gets rid of all the double bonds and does not produce any trans fats”

In short, the oil is once again, heavily processed to produce a spreadable option. It’s not real food.

EMULSIFIERS

Emulsifiers are used to combine two ingredients that normally don’t mix together, i.e. oil and water or oil and vinegar. Emulsifiers are used frequently in food manufacturing to stabilize processed foods.

What are the health effects? One study suggests emulsifiers have the potential to damage the intestinal barrier, leading to inflammation and increasing our risk of chronic disease.

Another study discovered that feeding mice common emulsifiers resulted in an altered gut microbiome, with reduced numbers of bacteria considered beneficial to health, and increased levels of inflammation-promoting microbes. The research also discovered that once healthy mice who had been fed emulsifiers ate more food and gained more weight (especially body fat), had higher blood sugar levels, and were resistant to the action of insulin AKA metabolic syndrome. A huge player in the health epidemic.

HOW IS BUTTER MADE?

Butter is made by churning fresh or fermented cream or milk, sometimes with a little salt. That’s it.

I know which one I’d rather 🙂

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