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If depression can be induced with pro-inflammatory drugs, might an anti-inflammatory diet be effective in preventing and treating mood disorders? Depression affects more than 150 million people worldwide, making it a leading cause of losing healthy years of life as a result of disability. In fact, by 2020, depression may be the second leading cause of healthy years of life lost, second only to heart disease. Why is depression so common? Well, it is said, “Nothing in biology makes sense except in the light of evolution.” But, why would we evolve to get depressed? Depression poses a baffling evolutionary puzzle. It has such negative effects, but remains so common and heritable, meaning a big chunk of risk is passed down through our genes. So, there must be some kind of adaptive benefit. Otherwise, presumably, it would have been naturally selected against. Maybe, depression is an evolutionary strategy for defense against infection. Infection has been the leading cause of mortality throughout human history. The average life expectancy was 25, and it was not uncommon for half our kids to die. With such stark capabilities, infection has been a critical and potent driving force in natural selection. When we become infected, there is a surge of inflammation as our body mounts a counterattack, and then what happens? We feel lousy. We feel sick. We get weak, tired, slow, and sleepy. We don’t see anyone; we don’t want to do anything; all we want to do is sleep. It’s like we’re depressed—and that’s great for fighting infection. Not only does that help us conserve energy so we can put up a good fight, but it reduces social contact. We’re not running around infecting everyone. It’s the same reason we evolved to think poop doesn’t smell good, or decaying flesh. That keeps us safe from infection. In fact, we see this phenomenon with other social animals, like honeybees and mole rats, who feel impelled to crawl off and die alone when they get sick, which reduces the risk to the rest of the community. The relationship between mental health and inflammation was first noted in 1887, for which the only psychiatrist to ever win the award got a Nobel Prize. But what evidence have we accumulated in the century since that inflammation causes depression? Well, people who are depressed have raised inflammatory markers, such as C-reactive protein, and inflammatory illnesses are associated with greater rates of major depression. Indeed, that’s what’s found in a variety of inflammatory conditions including more benign inflammatory conditions, such as asthma and allergies. And, that’s important, suggesting the mood symptoms are not simply ‘feeling bad about having a terrible disease,’ but may be directly tied to the inflammation. Most powerfully, you can actually induce depression by inducing inflammation, like when we give interferon for certain cancers or chronic infections—up to 50% go on to suffer major depression. Even just giving a vaccine can cause enough inflammation to trigger depressive symptoms. Taken together, these studies are strongly suggestive of inflammation being a causative factor of mood symptoms. So, can an anti-inflammatory diet help prevent depression? We didn’t know, until about 43,000 women without depression were followed, along with their diets, for about a dozen years to see who became depressed, and it was those who ate a more inflammatory dietary pattern, characterized by more soda, refined grains and meat, suggesting that chronic inflammation may underlie the association between diet and depression. Normally, we think of omega-3’s as anti-inflammatory, but they found fish to be pro-inflammatory, associated with increased C-reactive protein levels consistent with recent findings that omega-3’s don’t seem to help with either depression or inflammation. The most anti-inflammatory diet is a plant-based diet, which can cut C-reactive protein levels by 30% within two weeks, perhaps because of the anti-inflammatory properties of antioxidants. I’ve talked about this before, but never explained why antioxidants are anti-inflammatory. Oxidative damage caused by free radicals may cause an autoimmune response in the body by changing the chemical structure of otherwise ubiquitous molecules to generate new structures that the body attacks as foreign. For example, when LDL cholesterol gets oxidized, our body creates antibodies against it and attacks it. And, so, clinical depression can be accompanied by increased oxidative stress and the autoimmune inflammatory responses it creates. Where else does inflammation come from in our diet? Endotoxins. It’s worth reviewing how the endotoxins in animal products can cause a burst of inflammation within hours of consumption. What does that do to our mood? If you inject endotoxin into people, within a few hours, inflammation shoots up, and so do feelings of depression, as well as feelings of social disconnection from people. Although previous research has demonstrated that inflammatory activity contributes to depressive symptoms, no work in humans has examined the effect of experimentally induced inflammation on anhedonia, the lack of reaction to pleasurable stimuli, a key diagnostic feature of depression. No work has been done, that is, until now. Within hours of endotoxin hitting their bloodstream, these experimental subjects not only started to feel depressed, but they had significant reductions in activity in the reward center of the brain. They were less excited about winning money playing video games, for example, in the study. But by eliminating animal products, and eating antioxidant rich diets, we may be able to prevent or treat depression. Michael Greger M.D. FACLM · November 20, 2015 https://youtu.be/4xbNNxQZEgA To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. This is just an approximation of the audio contributed by Katie Schloer.

We’re not going to fudge the truth (see what we did there?): sugar is delicious. There’s a reason desserts are called “treats,” after all. But consuming too much sugar has a ton of serious health repercussions — from inflammation to chronic disease to cancer — and the reality is that most Americans have too much sugar in their diet. Because of this, the idea of a “sugar detox” has gained popularity, but can following a sugar detox plan really improve your health? Read on to learn the benefits of cutting out sugar and how to detox from sugar safely. Listen to this guide on The WellBe Podcast. The Benefits of Cutting Out Sugar Americans eat a lot of sugar. In the United States, added sugars account for about 17% of most adults’ diets, with the average U.S. adult consuming 22 teaspoons of sugar per day — way above the recommended five teaspoons for women and nine for men. This matters because consuming excess sugar is linked to a ton of health issues. When you lay them all out, it can be pretty shocking to see just how damaging something so innocent-looking (and yummy) can be, but it’s important knowledge to have. Consuming too much sugar has been linked to: Heart disease. Studies show that eating a diet high in added sugar is associated with an increased risk of heart disease and heart disease mortality, with just one or two additional daily servings of sugar increasing your risk for coronary heart disease by 10-20%. On the flip side, eating a diet low in added sugar (such as Paleo or a vegan, whole foods-based diet) have been shown to significantly reduce levels of triglycerides and LDL cholesterol, both of which are major risk factors for heart disease. Diabetes. Researchers think that one of the ways that excess sugar contributes to heart disease is via insulin resistance — and insulin resistance, of course, can also lead to type 2 diabetes. Studies show that frequently consuming foods or drinks with added sugar harms your blood sugar management and increases the risk of developing diabetes. Cutting back on sugar drops the level of sugar in your blood and can combat insulin resistance. Weight gain & obesity. Foods with added sugar also tend to be low in nutrients like protein and fiber, and thus less filling, which means that eating these foods often contributes to overeating, weight gain, and obesity. Not only that, but high added sugar intake means that any excess weight is likely visceral fat, which is the abdominal fat that sits around your internal organs and is strongly correlated with all sorts of health conditions and mortality. Cutting out sugar — and replacing those high-sugar products with foods that are high in protein and fiber — has been shown to promote weight loss. Poor dental health. In both kids and adults, sugar intake is highly associated with an increased risk of cavities and gum disease. The WHO recommends that people of all ages limit their added sugar intake to no more than 5% of their daily calories, as studies show that tooth decay sets in above that level. Poor gut health. Humans aren’t the only ones who love sugar — so do the “bad” bacteria in your gut microbiome. These bad bacteria love simple carbs, especially sugar, and so their populations surge when you eat too much of it, at the expense of the good microbes in your gut. Excess sugar intake is particularly associated with the overgrowth of candida, a type of yeast that can lead to a variety of different health problems. Liver problems. While we normally associate poor liver health with drinking too much, it can also be caused by eating too much sugar. Studies show that high-sugar diets — especially those high in fructose — increase the risk of developing non-alcoholic fatty liver disease, a condition in which fat builds up in the liver and impedes liver function. Depression. In one study, researchers found that men and women who consumed 17 teaspoons or more of sugar per day (that’s over 67 grams) were likelier to experience depression symptoms over a five-year period. Those who cut back to 10 teaspoons or less (40 grams), had much lower rates of depression symptoms. This makes sense knowing what we know about the gut-brain connection and how gut health impacts depression. Sugar addiction. The notion of sugar addiction is pretty buzzy, but there is some science behind it. Research shows that our brains actually can become addicted to sugar, and one particular study found that the most common foods associated with addiction are those with a lot of added sugar or fats. In fact, one eye-opening study showed that when rats were exposed to both sugar and cocaine, an overwhelming majority of them (40 out of 43) opted to consume the sugar over the notoriously addictive drug. That’s a lot of potential risks, and seeing them all laid out makes the benefits of cutting out sugar pretty clear: if you cut down on your sugar intake, you’ll naturally alleviate any of the negative health impacts outlined above. But it’s not just about minimizing your risk of health issues — there are a ton of health perks that come from reducing your sugar intake. Some of the big benefits of cutting out sugar are: More energy. While high-sugar foods give you an initial rush of energy, that boost is soon followed by a crash as soon as your body has burned through all those easy-to-digest simple carbs. By replacing sugars with protein, healthy fats, and complex carbs, you’ll have lasting energy for hours after eating. Glowing skin. When your blood sugar levels are too high, it impedes your skin’s ability to repair its collagen, which is what makes your skin look hydrated and plump, so when you cut sugar, you’ll help your skin look youthful and dewy. Low-sugar diets have also been shown to help clear up acne-prone skin. Improved sleep. Blood sugar dips can lead to nighttime wakings, so when you cut back on sugar and replace it with foods that take longer to digest, you’ll sleep more soundly throughout the night. Better focus. Excess sugar can contribute to brain fog, so slashing your sugar intake will help clear things up. Research has also shown that low-sugar diets are linked to improved clarity and focus. What’s more, detoxing from sugar will help “reset” your habits and your palette, so you’re less likely to crave excess sugar in the future (similar to cutting back on caffeine). Of course, that’s easier said than done, so it’s important to understand how to detox from sugar in a manageable, health-promoting way. What About Sugar Withdrawal? Remember that whole thing about sugar being addictive? While that’s a major reason to curb your sugar habit, it also makes cutting back more difficult. Just as alcoholics or drug addicts experience withdrawal symptoms, so can people who have become addicted to sugar. Studies have found that sugar triggers the release of dopamine, the so-called pleasure hormone that’s also associated with addictive drugs and alcohol. What’s more, several animal studies show that when rats become accustomed to consuming lots of sugar and are then deprived of it, they show opiate withdrawal symptoms and a decrease in dopamine release. Humans, too, can become accustomed to the dopamine surge that accompanies high-sugar foods, and so any sort of sugar detox could come with some withdrawal symptoms. Of course, everyone reacts differently to cutting out sugar. Some may experience no symptoms at all, while others will experience every symptom severely. It all depends on how much sugar you were consuming before, your own personal body composition, and what sugar detox plan you try. Some symptoms of sugar withdrawal include: Headaches. This is a common symptom of sugar withdrawal, as a sudden change in blood sugar level can cause a headache. Fatigue. If your body is used to the quick energy hit of sugar (never mind the subsequent crash) you can feel sluggish when you cut that sugar out. Muscular aches. Initially, your muscles aren’t happy with the lack of sugar, and you may feel pain as a result. Nausea, bloating, or cramps. Digestive issues like this can arise because of the sudden drop in dopamine, which not only controls the pleasure centers of your brain but also controls things like nausea and movement in your small intestine. Cognitive issues. When your blood sugar level drops suddenly, it can lead to confusion or difficulty concentrating in the short-term. Mood changes. Because all that feel-good dopamine is suddenly gone, you might feel irritable, anxious, or even depressed when cutting out sugar. Cravings. Naturally, you’ll initially crave the high-sugar foods you cut out, but sugar withdrawal can also cause you to crave other carb-heavy foods, like bread, pasta, chips, etc. But the most important thing to understand is that all of these symptoms are temporary — they should go away within a few days or weeks — and generally quite mild. If you’ve been consuming a lot of sugar, suddenly cutting it out will be a big adjustment for your body, so give it time to recalibrate. The effects of sugar withdrawal are short-term, while the negative effects of consuming too much sugar can seriously affect your long-term health. There is one potential long-term risk of a sugar detox: like any restrictive diet, a sugar detox plan may lead to unhealthy behaviors or thoughts in some people. Those with a history of an eating disorder or disordered eating, or who already have a problematic relationship with food and their body, may want to be careful when attempting to reduce sugar intake. For these people, it’s probably best to work with a nutritionist and try a gradual approach focused on intuitive eating rather than strict rules. How to Detox from Sugar: Best Practices Now that we’ve laid out the benefits of cutting out sugar, let’s get into how to do it. We’ll share some specifics on sugar detox plans below, but for now we’ll talk about some general best practices for how to detox from sugar. If you’re seriously considering doing a sugar detox, it’s wise to follow these guidelines: Choose your length. Sugar detoxes can vary widely in length — some are three days, some are a week, some are 30 days, some don’t even have an end date and are more of a lifestyle than a “challenge,” per se. Look at your calendar, think about your life, and decide what length of time you can commit to your sugar detox plan. (Just remember that if you go too short, you might not give your body enough time to fully detox. How long it takes for withdrawal symptoms to go away depends on various factors, and your sugar detox should definitely extend beyond when your symptoms dissipate so you can start reaping the benefits.) Choose your level of strictness. Some sugar detox plans are relatively loose, with an emphasis on cutting out added sugars and processed foods, while others are quite strict and don’t even allow fruit. Some people do a blend and only allow low-sugar fruits on their sugar detox like citrus fruits, berries, melons and avocados. Think about your goals and what would be feasible for your lifestyle to decide how strict you want to go. Decide whether you want to go cold turkey or ease in. On this front, there’s not really a consensus on how to detox from sugar. While the team at Parsley Health recommends slowly cutting out sugar and building up to a full sugar “cleanse,” other experts advise doing a few days of a very strict, zero sugar diet, then gradually adding back in foods like fruit, starchy vegetables, and grains. Focus on what you’re adding, not what you’re taking out. To help curb cravings and make your sugar detox sustainable, make sure you’re adding, not just subtracting. Replace high-sugar foods with filling, nutrient-dense foods that contain plenty of fiber and protein. This will help balance your blood sugar and curb cravings. Exercise. First off, the endorphin rush of exercise can serve as a substitute for the feel-good reward you get from sugar. Exercise has also been shown to help your body’s natural detoxification process, which is important because when you cut out sugar, your body’s natural detoxification organs (namely the liver and kidneys) are able to focus on getting rid of toxins rather than processing sugar. Exercise helps them along. Stay hydrated. Staying well hydrated is important all of the time, but it’s especially essential when your body is going through a period of detoxification. Water helps your system flush toxins out of your body by supporting vital organs in their functions. Track your symptoms and progress. Make a big “X” on your calendar for each day you complete of your sugar detox, and keep a journal where you document things like your sleep, mood, cravings, and energy levels. While you might see a dip at first because of sugar withdrawal symptoms, you’ll likely start seeing tons of progress afterward. This will be incredibly motivating! Make the commitment. Sure, there might be some physical challenges with cutting out sugar, but it’s really a mental game. Get your head in the right place by fully deciding that you’re all in on your sugar detox. Write it down, tell others for accountability, promise yourself some prize at the end — whatever you need to do to completely commit. Lastly, make sure that you use your sugar detox as a way to reset your relationship with sugar, not a one-time challenge to prove a point. If you cut out sugar for 30 days and then immediately return to a diet that’s high in processed foods and added sugar, any of the benefits of cutting out sugar will be lost. A Sugar Detox Plan Template We’ve covered the basics on how to detox from sugar, so now it’s time for the specifics. While there are many different sugar detox plans, most adhere to the same fundamental principles on what you can and can’t eat. What to avoid on a sugar detox plan: Sugar. This one is laughably obvious, but we’ve gotta put it in here. That means all forms of sugar — table sugar, brown sugar, honey, agave, coconut sugar, etc — are off the table (literally). And don’t be fooled! There are over 100 words for sugar and sugar alcohols on ingredient lists. Companies are now aware people are trying to avoid sugar so they use many other words and forms of sugar to hide the presence of sugar in their food products. Sweets. Another obvious one, but it’s gotta be on here! No cookies, candy, ice cream or any other sugar sweet treats. Sugary beverages. Soda, elaborate coffee drinks, and juice — yes, even all-natural, organic juice — are no-nos when you’re detoxing from sugar. Remember that a glass of orange juice will have way more sugar than an orange, so even if you choose to leave fruit in your diet during your sugar detox, definitely don’t have fruit juice. Artificial sweeteners. While this might seem like a clever shortcut to keep the sweetness without consuming sugar, artificial sweeteners have a ton of their own negative health effects. Plus, one of the big benefits of cutting out sugar is that it helps you reset your taste buds and stop craving extremely sweet foods, so if you’re still using artificial sugar to get that sweetness, you’re sort of missing the point. Processed foods. Even processed foods that you might not think of as “sweet” — like crackers, bread, even ketchup — probably contain lots of sugar. In fact, roughly 74% of packaged foods have added sugar! You can become an avid label reader, but it’s probably best to just skip processed foods altogether and focus on whole foods. Alcohol. Sorry, but you’ll likely need to skip out on happy hour (or order a sparkling water with lime!) while on your sugar detox plan. While some sugar detox plans might allow you to indulge in low-sugar drinks (check out our article on healthy alcohol to learn which drinks are lowest in sugar), it’s probably best to steer clear as a general rule. Now for what you can eat! When you’re detoxing from sugar, your diet should include: Lots of protein. Think lean meats, legumes, eggs, and fish. Good fats. Avocado, extra virgin olive oil, nuts, and seeds are great sources of healthy fats. Whole grains and filling carbs. If you choose a super strict sugar detox plan, you might only be allowed to eat non-starchy vegetables (think “light” veggies, like green beans, asparagus, and spinach). However, many less rigid sugar detox plans allow for starchy vegetables (like squash and potatoes) and whole grains (quinoa, brown rice, farro, etc). These foods contain a lot of fiber, which is wonderful for both keeping you full and supporting healthy digestion. Fruit and vegetables. Fresh, organic produce is important for providing your body with vitamins and minerals. Again, some stricter plans won’t allow fruit, but many will. Choose low-sugar fruits like berries, melons, and citrus over high sugar fruits like mangoes and bananas, and pair fruit with some protein and fat to help stabilize your blood sugar. This could be a handful of almonds, some Greek yogurt, a drizzle of nut butter — whatever you like! You can follow the guidelines above to come up with your own sugar detox plan, or you can search online for a specific, guided sugar detox plan to follow. There are countless articles, downloadable PDFs, books, and even apps to choose from. The WellBe Takeaway on How to Detox from Sugar Sugar is sweet and delicious, but too much can be bad for your health. All the wellness “experts” on social media and the marketing of “healthy” food products can make it even more confusing if you’re looking to reduce your sugar intake. Here’s what to remember about sugar and your health and how to detox from sugar: There are a ton of benefits of cutting out sugar. Sugar can contribute to many chronic health issues — like diabetes, heart disease, and liver problems — as well as obesity, tooth decay, and even depression. Cutting out sugar reduces your risk of these issues and alleviates any you already have. The benefits of cutting out sugar go beyond disease prevention: you’ll also experience more energy, glowing skin, better sleep, and improved mental clarity. When first cutting sugar, some people experience symptoms of sugar withdrawal. These symptoms can include fatigue, nausea, irritability, muscle aches, and cravings. These symptoms don’t affect everyone, and generally go away within a few days or weeks. Whether or not you experience them will depend on how much sugar you were eating before, how extreme your sugar detox plan is, and your unique body composition. When it comes to how to detox from sugar, there are several best practices. You must decide how long you want your detox to be (from a few days to over a month), how strict you want it to be, and whether to go cold turkey or take it slow. You should also focus on what you’re adding to your diet (namely, high-fiber, high-protein foods) rather than just what you’re cutting out), exercise regularly, stay hydrated, track your progress, and make a verbal or written commitment to your sugar detox plan. There are a ton of different specific sugar detox plans to choose from. Almost all of them will advise you to avoid sugary foods and beverages, processed foods, artificial sweeteners, and alcohol. Instead, you should eat lean proteins, healthy fats, fresh produce, and whole grains. You can choose whether to freestyle your sugar detox by following these best practices and diet principles, or find a specific meal plan. There are articles, downloadable guides, books, and even apps if you choose the latter. Have you ever done a sugar detox? How did it go? Thank you WellBe fot this amazing Article! Listen to this guide on The WellBe Podcast. Citations: Azaïs-Braesco V, Sluik D, Maillot M, Kok F, Moreno LA. A review of total & added sugar intakes and dietary sources in Europe. Nutr J. 2017 Jan 21;16(1):6. Huang C, Huang J, Tian Y, Yang X, Gu D. Sugar sweetened beverages consumption and risk of coronary heart disease: a meta-analysis of prospective studies. Atherosclerosis. 2014 May;234(1):11-6. Temple NJ. Fat, Sugar, Whole Grains and Heart Disease: 50 Years of Confusion. Nutrients. 2018 Jan 4;10(1):39. Pastore RL, Brooks JT, Carbone JW. Paleolithic nutrition improves plasma lipid concentrations of hypercholesterolemic adults to a greater extent than traditional heart-healthy dietary recommendations. Nutr Res. 2015 Jun;35(6):474-9. DiNicolantonio JJ, OKeefe JH. Added sugars drive coronary heart disease via insulin resistance and hyperinsulinaemia: a new paradigm. Open Heart. 2017 Nov 29;4(2):e000729.

A powerful herb does not always have to be special, plants like nettle, chamomile or dandelion are not rare herbs, but they have a lot of healthy properties. A lesser-known example is the mullein, or Mullein. The mullein is a flowering plant in the figwort family. It is native to Europe, Asia and the Mediterranean and is commonly found in fields and areas in the United States. Although many people are familiar with the distinctive tall plant, few know about its unique properties. What makes the King's Wort so healthy? There are many different varieties of the plant and studies show that almost all of them contain a high concentration of polyphenols. A powerful antioxidant that protects our cells. The velvety leaves of the King's Wort also contain a rich array of potent substances, such as saponins, flavonoids, phenylethanoid glycosides and iridoids[source]. But the most important substances found in King's Wort are the different types of mucilage it contains. These are found in large quantities in Mullein and are therefore responsible for the benefits of the King's Wort[source]. Benefits of Kingspurse The mucilages are important because of their soothing effect on our mucous membranes. Although more plants contain these mucilages (often not in the quantities as in the King's Wort), the strength of Mullein lies in the combination of mucilages and saponins. Indeed, the mullein combines the expectorant effect of its saponins with the calming effect of its mucilage[source]. This makes the mullein the most powerful herb for soothing the airways. It is even concluded that it can solve respiratory problems[source]. Another unique property of the Royal Periwinkle is that it is good for our kidney function and urinary tract, among other things[source]. Apart from Echinacea , the only herb that has this proven function is the mullein. The herb would, among other things, counteract inflammation of the urinary tract and can solve the irritating effect of acidic urine[source]. Because Mullein has a strong influence on our body's activity to remove bad pathogens, it also has an important supporting effect on our immune system. For example, the herb fights the following pathogens: escherichia coli, yersinia pestis, pseudomonas aeruginosa, bacillus cereus, listeria monocytogenes and staphylococcus aureus[source]. These are the forms of Koningskaars that we stand behind Mullein from Nature's Answer, the very best For decades Nature's Answer has been one of the biggest pioneers when it comes to quality and purity of herbal extracts. One of their most famous tinctures is Mullein Leaf; the royal jelly extract. With a unique production process and holistic solutions Nature's Answer offers powerful herbal tinctures without alcohol. Because why add something that a plant does not naturally contain? ture's Answer developed, among other things, this liquid Mullein extract with access to the full holistic spectrum of the King's Wort leaf. This makes the extract perfectly balanced with maximum potency, without a single unnecessary molecule in the product. It is simply the holistic power of King's Wort concentrated in a bottle. This Mullein is also recommended by Anthony William in his Medical Medium books. Source: https://morgenisnu.nl/en/?wpam_id=63 You deserve a better life Gabriela Ana Health Coach

Kefir is a fermented milk drink rich in probiotic bacteria that can have a positive effect on gut health and gut flora. In this article, we will discuss the health benefits of kefir and show you how to make it yourself at home. We also go into who should better not drink kefir and who can benefit from it. Finally, we compare different types of kefir and help you choose the best kefir for you. Of course, we also have a summery kefir recipe for you. What is kefir and what are the health benefits of the milk drink? Kefir is a fermented milk drink that has been around for centuries. The word kefir comes from the Turkish word “keyif”, which means “good feeling”. Kefir is made by adding kefir tubers to milk and letting them ferment for 24-48 hours. Kefir nodules are a symbiotic culture of bacteria and yeast that look like small white balls and are also called “SCOBY” (symbiotic culture of bacteria and yeasts). The nodules contain up to 120 strains of lactobacilli. (1) When kefir ferments, the bacteria and yeasts in the kefir tubers eat most of the lactose in the milk, making it easier to digest for people with lactose intolerance. Kefir is also rich in probiotic bacteria, which are good for your gut health. The lactobacilli it contains have been shown to improve digestion, can support the immune system and reduce inflammation in the gut. (2) Which bacteria are found in kefir? The microbial community of kefir comprises a complex mixture of lactic acid bacteria (Leuconostoc, Lactobacillus, Streptococcus, Lactococcus, Enterobacter, Acinetobacter, Enterococcus and Pseudomonas spp.), acetic acid bacteria and yeasts (Kluyveromyces, Candida, Saccharomyces, Rhodotorula and Zygosaccha-romyces). (3) Studies based on the sequencing of 16S ribosomal RNA genes in kefir grains and milk have shown that kefir grains typically have one (Lactobacillus) or two (Lactobacillus and Acetobacter) dominant bacterial genera. The most common Lactobacillus species are L. kefiranofaciens, L. kefiri and L. parakefiri. (4) In addition, yeasts play an important role in creating an environment that allows kefir bacteria to grow. The yeasts also produce various metabolic products such as peptides, amino acids, vitamins, ethanol and CO2, which contribute to the taste and flavour of kefir. (5) What are the differences in the production of kefir? There are several ways to make kefir. The most common, as already mentioned, is to put the kefir grains in milk and let it ferment for 24-48 hours. But you can also make water kefir by putting the grains in sugar water and letting it ferment for 24-48 hours. Water kefir is a refreshing, dairy-free alternative to milk kefir. You can also make fruit kefir by adding the grains to juice or pureed fruit and fermenting for 24-48 hours. Fruit kefir is a good way to supplement your diet with probiotics if you are vegan or lactose intolerant. You can easily make kefir at home with a few simple ingredients.How can you make kefir yourself? You can easily make kefir at home with a few simple ingredients. All you need is milk and kefir balls. You can use any kind of milk, but whole or fresh milk will give you the best taste. You can also use raw milk to get even more probitic bacteria in your kefir. To make the kefir, simply add the tubers to the milk and let them ferment for 24-48 hours at room temperature. The longer you leave the kefir, the more tart and sour it will taste. Once the kefir is ready, strain the grains and enjoy your homemade kefir. Raw milk kefir: Kefir with raw milk If you can find raw milk, kefir made from raw milk is a healthy option with even more probiotic bacteria. Raw milk kefirs are richer and creamier than regular kefirs. They also contain more probiotics because the fermentation process is slower. Instructions: How to make kefir with raw milk Ingredients: 1 litre milk of your choice (room temperature is best) 3 tablespoons kefir tubers a clean glass jar a sieve a cheesecloth Preparation: Here’s how to make kefir Pour the milk into the glass jar and add the kefir grains. Stir well and cover the jar with a cheesecloth. Alternatively, you can also lightly cover it with a blanket. Leave the milk with the kefir grains at room temperature for about 24 hours. After 24 hours, strain the kefir through a sieve lined with cheesecloth into another glass jar. Cover it and put it in the refrigerator. The kefir will keep in the fridge for up to two weeks. Where to buy kefir tubers? You can buy kefir tubers online or in some health food shops. However, it’s best to buy them from a trusted source, such as a friend or family member who has made kefir before. That way you can be sure you’re getting high quality grains that you can use to make delicious and healthy kefir! How can you use kefir? Kefir can be used in many ways. You can drink it pure or add it to smoothies, yoghurt or porridge. By the way, kefir can also be used as a skin care product. Who should not drink kefir? If you are lactose intolerant, you should not drink milk kefir. This is because the fermentation process does not completely break down the lactose in the milk. However, some people with lactose intolerance can tolerate small amounts of kefir. If you are unsure whether or not you can drink kefir, it is best to consult a doctor or other therapist. Water kefir and fruit kefir, on the other hand, are a good alternative for people with lactose intolerance. When should you drink kefir? Kefir can be drunk at any time of the day. However, it is best to drink kefir in the morning or afternoon because it is a probiotic-rich food and you want to give your gut bacteria a chance to do their job. Which kefir is the best? There are many different brands of kefir on the market. However, not all kefirs are the same. Kefir from the supermarket is usually heavily pasteurised and contains a very low bacterial spectrum. You can recognise it by the name “kefir mild”. So to get the most benefit for your gut flora, you should make your own kefir. Some kefirs are also made with fruit juice or pureed fruit. These kefirs usually contain less fat and calories than milk kefirs. However, they also contain less protein and calcium. Summer Green Kefir SmoothieA summer recipe with kefir For inspiration, we now have a delicious recipe so you can vary your homemade kefir: Summer Green Kefir Smoothie Ingredients: Mint to taste 1 handful spinach leaves 1 frozen banana juice of half a lime 250g kefir Instructions Put all the ingredients in a blender and puree until smooth. If you like, you can sweeten your smoothie with honey. Enjoy! Kefir is a delicious and healthy probiotic-rich food that you can enjoy every day. Try incorporating it into your diet and see for yourself how it affects your gut health. Get in control of your gut health Our gut (microbiome) affects our overall health and wellbeing. By checking it regularly, you can find out how your gut health is doing and take steps to maintain or optimise your health. With myBioma, you can test from the comfort of your own home and receive personalised nutritional recommendations for your gut microbiome. Note:This article is intended for informational purposes only and is not meant to be medical advice. The recipes are for inspiration and are not intended as a therapeutic measure. If you have any health problems, we recommend contacting a doctor or other professional immediately. Author Anni Grimm References Marth, E. H., Steele, J. L. (2001). Applied Dairy Microbiology. 2nd edn. Marcel Dekker, New York, 317 pp. Batt, C. A., Tortorello, M.-L. (2014). Encyclopedia of Food Microbiology. Second Edition, Academic Press, Oxford. 3248 pp de Oliveira Leite, A. M., Miguel, L., Peixoto, R. S., Rosado, A. S., Silva, J.T., Margaret, V., Paschoalin, F. (2013). Microbiological, technological and therapeutic properties of kefir: A natural probiotic beverage. Brazilian J.Microbiol,, 44, 341–349 Hamet, M. F., Londero, A., Medrano, M., Vercammen, E., Van Hoorde, K., Garrote, G. L., Huys, G., Vandamme, P., Abraham, A. G. (2013). Application of culture-dependent and culture independent methods for the identification of Lactobacillus kefiranofaciens in microbial consortia present in kefir grains. Food Microbiol., 36, 327–334 Irigoyen, A., Arana, I., Castiella, M., Torre, P., Ib, F.C. (2005). Microbiological, physicochemical, and sensory characteristics of kefir during storage. Food Chem., 90, 613–620 NOW: ANALYZE YOUR MICROBIOME! ORDER ANALYSIS KIT https://www.mybioma.com/shop/de/analyse-kit?sPartner=Luzinfinita Te mereces una vida mejor Con Amor Gabriela Ana Health Coach

What is oxidative stress? Oxidative stress is a process that occurs in our body due to an excess of free radicals and a lack of antioxidants to counteract them. The increase of these free radicals and oxygen in our body results in our cells becoming oxidized, affecting their functions and damaging them. The uncontrolled production of free radicals and the lack of antioxidants to neutralize them damage molecules and alter cellular processes, which can lead to serious diseases, such as Alzheimer's, cancer or Parkinson's disease. A diet poor in antioxidants is therefore one of the causes of oxidative stress. Foods rich in antioxidants are broccoli, tomatoes, artichokes, carrots and dark chocolate. But food alone is not enough. There are also other factors that contribute significantly to its development. Environmental pollution, active and passive smoking, excessive exposure to sunlight, excessive alcohol consumption, the action of certain medications, exposure to toxic substances or unbalanced physical activity are just some of these factors that favor the proliferation of free radicals and, therefore, oxidative stress. What is disease according to Regenerative Medicine? According to Dr. Marcos Mazzuka, director of the Regenerative Medicine Clinic in Madrid, we do not get sick by chance. All disease depends on our lifestyle, where we live, with whom we live, and what thoughts direct our lives among many other factors. It is a combination of events that produce an imbalance and wear. Like a crack that gradually opens up. And free radicals play a very significant role as they damage cell walls and create a favorable field for the development of various diseases. They produce a deterioration of the tissues and therefore favor the appearance of different serious pathologies, including cardiovascular diseases or even cancer, in addition to premature aging of the skin or the appearance of different neurological disorders, and numerous diseases related to aging. Regenerative medicine attempts to reverse the oxidative process. Some symptoms: Progressive fatigue Muscle and joint pain Sleep problems Gastrointestinal problems (gas, bloating etc.) Endocrinological problems Oxidative stress is not something that appears in the analysis or routine controls. In order to diagnose it, an oxidative stress study is done, where we can know the level of cellular damage, the amount of toxins we have (plastics, pesticides, heavy metals, etc.) We can know how is the balance of the intestinal flora, fundamental for the general balance of health. And with this information we can elaborate a health plan to reverse the oxidative process. This is the reason why in all my health programs I recommend to perform this type of studies in specialized clinics or laboratories. What if regenerative medicine were the medicine of the future? You deserve a better life! With gratitude

Magnesium was voted supplement of the year in 2018. Next to vitamin C and multivitamins, it is therefore the most sold supplement in the Netherlands. But is magnesium really that important for us and for what reason? Why is magnesium so popular? Magnesium is probably the most familiar mineral we know and use every day. Not surprisingly, because it plays a role in the most important biological processes in nature and in our bodies. This powerful mineral is therefore one of the most common elements in nature. This is also the case in our bodies. It is found in the blood, the bones and the cells. As a result, it fulfils many important functions throughout the body. Magnesium is therefore necessary to be healthy, there is no doubt about that. These are the main functions of Magnesium: Helps in healthy cell functioning[SOURCE]. Ensures healthy, strong and flexible muscles[SOURCE]. Affects the reduction of fatigue[SOURCE]. Ensures the proper functioning of the nervous system[SOURCE]. Helping to build body protein[SOURCE]. Ensures balance of water and minerals[SOURCE]. Releases energy from food[SOURCE]. Where do we get magnesium from? We are lucky that magnesium is actually everywhere in nature and therefore also in our food. The healthiest sources of magnesium are spinach, banana, dark chocolate and avocado. It is also found in whole grain cereals. Although it is not advisable to eat too much of this, because cereal products also contain a lot of phosphorus and phytic acid. Both substances cause a poor absorption of magnesium. The absorption of magnesium from food varies from 20 to 60%. This depends on the quantity in the food. Strangely enough, the more magnesium you eat, the lower the percentage that your body absorbs. In addition, magnesium is poorly absorbed by people with intestinal problems. Another reason for a magnesium deficiency is the excessive amount of calcium that we take in through food. The required ratio of calcium to magnesium (2:1) is often disturbed. The magnesium supply is then depleted. Another reason for a deficiency is that the absorption of magnesium decreases with age[BRON]. It is therefore common for people to suffer from a magnesium deficiency. The WHO reports that this is the case in at least 20% of the Western population. The consequences of a magnesium deficiency are quite serious, so magnesium supplementation can never hurt. Balance of Magnesium, Calcium, D3 and K2 Many people know the functions of magnesium. It is often used to combat fatigue or cramped muscles. The lesser known function of magnesium is its interaction with calcium. The two minerals need each other to function properly in the body. So they are interchangeable. When you take in a lot of calcium, magnesium is also used. Therefore, calcium intake must be accompanied by sufficient magnesium, otherwise the magnesium will be depleted. In recent years it has become increasingly clear that magnesium also influences the way vitamin D works[BRON]. This is because it supports the action of vitamin D enzymes, which regulate both the activation and breakdown of vitamin D. This makes it all even more interesting, because vitamin D in turn ensures the absorption of calcium from our diet[BRON]. Are you starting to see the connections? Doctors and therapists often recommend combining vitamin D3 with calcium. However, this in turn leads to a magnesium deficiency because too much calcium is absorbed. Another thing that should not be underestimated is that when calcium is absorbed by vitamin D, it does not reach its proper destination without vitamin K. This vitamin ensures that calcium actually reaches the skeleton and does not calcify in the wrong tissues[BRON]. Calcification of the arteries and even heart problems are the result. So it is the combination of vitamin D, K and magnesium that ensures that calcium can do its work and not cause problems[BRON]. These are the forms of Magnesium that we stand behind Liposomal Magnesium When you take magnesium as a supplement to get the required amount, this does not seem to be a problem. At every supermarket, drugstore and webshop it is possible to buy magnesium supplements. Unfortunately, 95% of these are chemical and unnatural products that may be absorbed by the body, but do nothing good in your body. In fact, it is more likely to do harm. So first of all, always choose a natural magnesium. The very best is to take Liposomal Magnesium, which is up to 20 times more absorbable (read how that is possible HERE ), so that you are assured of sufficient absorption every day. We recently started selling our own Liposomal Magnesium. In our opinion, the very best magnesium available. Switch to the best absorbable magnesium and support your body in the most natural way possible! Liposomal D3 K2 Magnesium With our Liposomal D3 K2 magnesium you get a complete package of good nutrients, which effectively support each other. Vitamin D3 is important for the absorption of calcium into your blood. Vitamin K2 ensures that the calcium is sent to the right place in your body. And magnesium reinforces this process even more. Vitamin K2 in this dietary supplement ensures that this calcium ends up in the right place in the body, for example in bones and teeth. Magnesium, also present in this high-quality dietary supplement, strengthens this process. Magnesium is a mineral involved in the formation of bones and the maintenance of strong bones and teeth. The combination of vitamin D3, vitamin K2 and magnesium in this Liposomal D3 K2 Magnesium is therefore a very important one. In fact, taking vitamin D3 is often pointless without vitamin K2. The main function of D3 - absorbing calcium from food - is not effective without vitamin K2. Our Liposomal D3 K2 Magnesium contains only pure ingredients of natural origin and the highest quality. In addition, by using natural liposomes, this liposomal supplement has an unprecedented high bioavailability. Magnesium Glycinate Magnesium Glycinate from Vimergy contains magnesium in the form of magnesium glycinate. This is an organic form of magnesium. It occurs in our food in exactly the same form and is therefore easily recognisable by the human body. Scientific studies show that this makes for more efficient absorption. Magnesium glycinate is a compound of magnesium with two glycine molecules. Glycine is an amino acid. A substance in which a mineral is bound to an amino acid is also called a chelate. In English, this principle is also called chelated. Minerals, such as magnesium, are by far best absorbed by the human body in the form of a chelate. Vimergy Magnesium Glycinate is therefore highly absorbable. You deserve a better life! With gratitude, Gabriela Ana Holistic Health Coach

ADD and ADHD are increasingly common problems. It is estimated that 4.4% of adults have ADHD (although this is certainly a low estimate) and the figure is much higher for children: 11%. What is worse is that these numbers continue to rise. They are prescribed stimulants from an early age. According to Dr. Vora, these stimulants are very effective, but the side effects of ADHD medications can far outweigh the benefits. One of the main problems with the stimulants used to treat ADHD is, counterintuitively, the fact that they are so effective. Dr. Vora wings that with many mental health medications, we don't really know if they work; antidepressants, for example, work just as well as a placebo for mild to moderate depression. But, according to Vora, "stimulants do work." That means that many people diagnosed with ADHD take these medications early and take them for a long time, and that's where the problems arise. Dr. Vora has many patients who have been taking stimulants for many years, often since childhood, and this can lead to long-term problems and difficulties as they reach adulthood. "There's a real psychological and physiological dependence," Vora says, explaining that many of his patients tell him they can't even get out of bed until they've taken their Adderall (or Vyvanse, or Ritalin, or Concerta...). Because of the potency of these medications and the length of time most people take them, getting off ADHD medications can have its own set of side effects. Vora says that stimulants give people a sense of false energy and alertness, allowing them to skimp on nutrition and sleep and perform at an extremely high level. Then, when the drugs are removed, there is a "reward," as Vora describes it. This can manifest in people being glued to their couch, depressed, exhausted and insatiably hungry, as well as contributing to adrenal fatigue. Because of all of the above, it can take months, even years, to come off these powerful stimulants. "These drugs are not benign," Vora reiterates. "I don't dispute that some people really do have blue symptoms of ADHD, I just think there's a better way to manage it, and I hope people can learn about that alternative so they can do that before they go down this road of medication." The link between gut health and mental health. One of the other serious side effects of ADHD medications is that it has a negative impact on patients' gut health. Dr. Vora attributes this to the fact that stimulants prevent their parasympathetic nervous system (also known as the "rest and digest" system) from activating. Over the years, this can severely damage your body and your gut because it is never given a chance to rest, repair and digest properly. This is a big problem because the intestine not only deals with digestion, but also plays an important digestion, but it also plays a role in mental health. "The gut microbiome affects everything, and it affects everything quite profoundly," says Dr. Vora. To explain the link between gut health and mental health, he explains that the brain, like the liver or kidneys, is a physical organ, which means that if something is physiologically wrong in your body, it will have an impact on your brain. And it turns out that the biggest impact comes from physiological imbalances in the gut. See, we're in a symbiotic relationship with bacteria and viruses within our gut, each of which has a particular role to perform. For some of those microbes, that role is to synthesize neurotransmitters, which help our brain function normally. So, if something is wrong with your gut, whether it's inflammation, poor digestion, or any other gut problem, it may mean that your gut's gut, it may mean that vital neurotransmitters such as serotonin and GABA (gamma-aminobutyric acid) are not being produced properly. This, in turn, leads to mental health problems. Consider, then, what Dr. Vora explained above, along with the fact that low serotonin levels are linked to depression and low GABA levels are linked to anxiety, and the link between gut health and mental health suddenly seems even stronger. How sleep affects mental health. As a practitioner of integrative psychiatry, Dr. Vora turns to holistic, lifestyle-based changes that can help patients address the root cause of their problem, rather than simply pulling out her prescription pad. However, it can seem like there are an overwhelming number of options when it comes to those changes: there's diet, supplements, meditation, acupuncture, yoga, relationships, environment and many, many more. But there's one thing Dr. Vora always likes to start with: sleep. She suggests simple changes like taking your phone out of the bedroom and making the lights in your home dimmer at night, both of which encourage your natural circadian rhythm and prepare you for better sleep. This is important with regard to mental health because, as Dr. Vora says, "once someone sleeps better, everything else is easier." Anxiety, depression and gut health all improve when someone sleeps well, and when all those aspects of health are more manageable, then it's easier to make other changes. The full interview with Dr. Vora to learn more about her unique and integrative approach to psychiatry, including the role acupuncture and yoga play in her practice, why she doesn't believe the cause of anxiety and depression is a "Zoloft deficiency," a disruption of the role of epigenetics in our mental health, and much more. You can also listen to an audio version of our interview with Dr. Ellen Vora on The WellBe Podcast. Do you agree with Dr. Vora's approach? Did anything she said resonate with you? The information contained in this article comes from an interview with Dr. Ellen Vora, MD, psychiatrist, acupuncturist and yoga teacher. She is board certified in integrative and holistic medicine. Her qualifications and training include receiving her undergraduate degree from Yale and her MD degree from Columbia University. You can learn more about Dr. Vora and her practice here. You deserve a better life! With gratitude