Let Them Eat Dirt!

Dr. Maya Shetreat-Klein’s son suffered a severe episode of asthma on his first birthday. Conventional treatments failed to reverse his condition and he hit a developmental plateau.

That personal experience led the pediatric neurologist down an investigative path that led her to the conclusion that food was to blame for her son’s illness.

The solution, she discovered, was simple: Heal the food, heal the gut, heal the brain . . . and heal the child.

In her book, “The Dirt Cure,” Shetreat-Klein argues for a dirt-filled chemical-free life. She shares success stories from her practice, and from her experience as a mother. She also provides tips for stocking up on healing foods, deciphering labels and getting even the pickiest of eaters to try a new menu.

Shetreat-Klein’s research and advice isn’t just for kids. Her book explains why so much food today contains arsenic and lead, the real reason milk is pasteurized, and why salmon is no longer the miracle fish.

She even includes recipes for healing “from the inside out.”

Read ‘‘The Dirt Cure:’ Why Human Health Depends on Soil Health

h/t: Organic Consumers Association

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6 Evidence-Based Ways To Burn Belly Fat AND Extend Your Life

The ongoing battle of the bulge, while once considered primarily a matter of vanity, may actually be one of the best ways to reduce your risk of dying from a multitude of causes (i.e. all-cause mortality), but especially heart attack.[1]

Some studies have even revealed that abdominal obesity, known clinically as central obesity, and which is measured by the hip-to-waist ratio, may be more important than blood lipids, i.e. “cholesterol,” in determining heart attack risk. [2]

So, with this in mind, the following 6 “diet tips,” take on even greater relevance to your overall health.

1. Coconut Oil –  Two human studies now exist showing that dietary coconut is safe and effective in reducing midsection fat in both women and men.  In the women’s study, the treatment group received two tablespoons of coconut oil (30 ml), daily, over a period of 12 weeks, resulting in both a reduction in waist circumference, as well as a boost in their “good” HDL cholesterol levels. [3]  In the male study, obese men received two tablespoons (30 ml) of coconut oil per day, taken in 3 divided doses, half an hour before each meal, for one month. The men experienced an average of over one inch (2.86 cm) reduction in their waist circumference, with no changes in their blood lipids.  You can read the full study here.

2. Green Tea – Green tea has been called “the medicine which grew into a beverage.”  Indeed, our project has identified research on over 200 health conditions that may benefit from its use, with obesity on top of the list.[4]  In a 2009 study published in the journal Obesity, the consumption of catechin-rich green tea was found to be safe and effective in reducing weight in moderately overweight subjects, including an over two inch reduction in their waist circumference.[5]

3. Sunlight –  A 2011 study in The Journal of Investigative Dermatology revealed a remarkable fact of metabolism: The exposure of human skin to UV light results in increased subcutaneous fat metabolism. While subcutaneous fat, unlike visceral fat, is not considered a risk factor for cardiovascular disease, it is known that a deficiency of one of sunlight’s best known beneficial byproducts, vitamin D, is associated with greater visceral fat.[6] Also, there is a solid body of research showing that vitamin D deficiency is linked to obesity, with 9 such studies on our obesity research page.  One of them, titled “Association of plasma vitamin D levels with adiposity in Hispanic and African Americans,” and which was published in the journal Anticancer Research in 2005, found that vitamin D levels were inversely associated with adiposity in Hispanics and African-Americans, including abdominal obesity.[7] The point? Exposure to UVB radiation, which is most abundant two hours on either side of solar noon and responsible for producing vitamin D, may be an essential strategy in burning midsection fat, the natural way.

4. Soy Protein – While soy has become a punching bag of sorts, for rightful (GMO/non-organic/over-consumption/exclusively non-fermented) and wrongful reasons (disregarding the positive soy research), it does seem to have value as a medicinal food in addressing subcutaneous and total abdominal fat in postmenopausal women, likely because it does have hormone-modulating properties. [8] And for those who have now become convinced that soy’s phytoestrogenic properties are a breast cancer risk, we encourage you to look at the 12 studies on our breast cancer page, indicating quite oppositely that it has potent protective effects against breast cancer initiation and recurrence.  Certainly it’s not a one, or even two-dimensional issue, but it is important that we don’t shut down discussion altogether on the potential value of soy, or any food, for our health – at least not until we have familiarized ourselves with the depth of research extant on the topic.

5. Dietary Challenges: While there are likely hundreds of other chemicals that may contribute to midsection weight gain, the 3 main problematic substances we have identified are (industrially produced) Fructose, Bisphenol A and MSG.  You can view the first-hand studies we have collected on the topic under the “Problem Substances” Quick Summary on our Abdominal Obesity Research page.  Additionally, a study published in 2011 and published in the journal of Clinical Nutrition showed that weight cycling, i.e. the yo-yo diet, is associated with body weight excess and abdominal fat accumulation.[9]

6. Exercise – This one is obvious to many, but it doesn’t hurt to be reminded that there is more to midsection weight loss than what you do and do not eat. In other words, move it, and you lose it.  One of the best ways to accelerate the reduction of belly fat through exercising is through increasing the intensity of your work outs.  A 2008 study in the journal of Medical & Science in Sports & Exercise showed that body composition changes are affected by the intensity of exercise training with high-intensity training (HIET) being most effective for total abdominal fat, subcutaneous fat, and abdominal visceral fat loss, at least in obese women with metabolic syndrome. [10]  There is also research that green tea catechin consumption enhances exercise-induced abdominal fat loss, as well as soluble fiber intake.

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[1] Effect of potentially modifiable risk factors associated with myocardial infarction in 52 countries (the INTERHEART study): case-control study. Lancet. 2004 Sep 11-17;364(9438):937-52. PMID: 15364185

[2] Risk factors for acute myocardial infarction in Latin America: the INTERHEART Latin American study.  Circulation. 2007 Mar 6 ;115(9):1067-74. PMID: 17339564

[3] Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids. 2009 Jul;44(7):593-601. Epub 2009 May 13. PMID: 19437058

[4] GreenMedInfo.com, Green Tea Research

[5]  Effects of catechin enriched green tea on body composition. Obesity (Silver Spring). 2009 Aug 13. Epub 2009 Aug 13. PMID: 19680234

[6] Association Between Visceral Obesity and Sarcopenia and Vitamin D Deficiency in Older Koreans: The Ansan Geriatric Study. J Am Geriatr Soc. 2012 Feb 8. Epub 2012 Feb 8. PMID: 22316299

[7] Association of plasma vitamin D levels with adiposity in Hispanic and African Americans. Anticancer Res. 2005 Mar-Apr;25(2A):971-9. PMID: 19549738

[8] Effect of a daily supplement of soy protein on body composition and insulin secretion in postmenopausal women. Fertil Steril. 2007 Dec;88(6):1609-17. Epub 2007 Apr 6. PMID: 17412329

[9] Weight cycling is associated with body weight excess and abdominal fat accumulation: A cross-sectional study. Clin Nutr. 2011 Jul 15. Epub 2011 Jul 15. PMID: 21764186

[10] Effect of exercise training intensity on abdominal visceral fat and body composition. Med Sci Sports Exerc. 2008 Nov;40(11):1863-72. PMID: 18845966

©  January 25, 2018 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here http://www.greenmedinfo.com/greenmed/newsletter.

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Intermittent Fasting: A Good Strategy or a Crock?

 

(The Real Agenda News) A new dietary trend has been hovering over the heads of consumers for a few years, both to lose weight and to improve health prognosis through various metabolic markers. That trend is intermittent fasting.

Intermittent fasting seems simple in the initial approach but offers an endless number of versions or modalities.

Intermittent fasting may sound like keeping your mouth closed, or at least not opening it as many times as we usually do; one of the most classic resources when trying to lose weight.

The origins

Voluntary fasting has nothing to do with starvation: the latter is the involuntary absence of food not deliberate or controlled, and people subjected to starvation have no idea when they can return to eat.

On the contrary, fasting consists in the voluntary limitation of the act of eating.

The consequences of one and the other have nothing to do either.

This is the mystery involved in the toxicological concept of hormesis.

The search for the advantages of eating little, restricting food or fasting voluntarily are inherent in any culture, and in all of them there are ancestral references to their practice.

However, beyond millenary beliefs and practices, science has tried in recent years to confirm the health benefits of a certain controlled fast and, if necessary, to know the mechanisms through which they occur.

Regarding the origins of intermittent fasting as a therapeutic strategy, attention should be focused on the line of research that links caloric restriction with longevity and health prognosis.

Today there are already many accumulated publications that have proven the omnipresent and prominent role of controlled dietary restriction on aging and its associated diseases in virtually all kinds of organisms, from unicellular to humans, through invertebrates, rodents and monkeys.

After all, and in the most theoretical field of the matter, intermittent fasting would try to emulate the real conditions of our ancestors who, far from it, ate as many as five times a day.

The difficult thing is to define how to do it, effectively, and to end up eating less often than usual, especially when you live under pressure from the advice to eat until you reach 5 or 6 daily intakes.

But the issue of intermittent fasting has more crumb, especially when considering the scientific articles of the last decade that have observed the foreseeable benefits and possible harms of following this practice, especially if the fast is not controlled by professionals.

By intermittent fasting, we understand all those actions directed to stop eating for variable periods of time, but in a controlled manner.

Although there are different versions more or less personalized, these are the three best-known ways to perform an intermittent fast

The daily intermittent fast contemplates two slots every day, one in which nothing is swallowed -except foods that we will see later- and another in which “it is allowed” to eat.

Those who propose this type of routines usually recommend starting with a 12/12 strategy, in which they would fast for 12 hours in a row, usually including nighttime rest hours, and allow themselves to eat in the remaining 12 hours.

From there it is usually proposed to progress towards a 14/10 strategy; 14 hours of fasting and 10 in which you can eat to reach the most usual 16/8 or 18/6 and even a 20/4 strategy.

The weekly fast, in which a full day is fasted out of every seven consists of for example, having breakfast on a Tuesday and not eating anything until breakfast on Wednesday.

Another version of this proposes fasting two days a week separated by two and three days in which food is eaten: for example, fasting on Mondays and Thursdays.

The fast of two or three days in a row every month is more difficult, because of the long period of fasting that it implies.

The fact is that although the benefits of intermittent fasting remain controversial, most authors argue that there are no extra benefits due to fasting more than one day in a row and, yes, the risks are likely to increase if you do it for longer periods of time.

The possible benefits of intermittent fasting

Before proceeding, it is important to bear in mind that the knowledge we have of this subject is, for the moment, limited: many of the studies that we will see have not followed the same fasting pattern among those that have been described and, in addition, a good part of them are observational.

That said, these are -in general terms- the benefits that are transferred to intermittent fasting:

• It facilitates weight loss while preserving muscle mass.


• Improves some biochemical parameters related to inflammation.


• Improves some parameters related to the lipid profile, cardiovascular risk or diabetes.

We already have in the scientific literature two reviews that critically address the issue of intermittent fasting.

The first of them is Health Effects of Intermittent Fasting: hormesis or harm? A Systematic Review.

Among other observations, this work concludes that despite the differences in the designs of the studies, the regimes and the results, there is a convergence in them that points towards certain health benefits when the fast is prudent.

The second, a more recent analysis is Metabolic Effects of Intermittent Fasting. It concludes that “intermittent fasting patterns are a promising approach leading to weight loss and improvement of metabolic health in those who can safely tolerate those periods of fasting without eating or eating very little during certain times of the day, at night or during some days of the week.

If its efficacy is finally consolidated, this type of regimen “could represent a promising, not pharmacological approach for the improvement of public health in various aspects “.

The risks of Intermittent Fasting

Following the immobility of the dietary issue by certain professionals, intermittent fasting is observed with suspicion.

Opposing groups promote that intermittent fasting will lead to muscle loss, slow down the metabolism – something undesirable when it comes to losing weight – and that in the long-term it promotes weight gain, can lower blood sugar to dangerous levels, generate headaches and a state of increased irritation or susceptibility, and so on.

In this sense, it should be stressed -as the above-mentioned reviews show- that it is not the same to follow a programmed and calculated pattern of intermittent fasting in well-informed persons, than to submit to the effects of starvation.

It is also not appropriate for any reader to follow any guidelines of this type unless supervised by a physician.

Intermittent fasting is not a diet that you can use to “take off and put” a few pounds, to follow for a few weeks and then forget about the matter.

If intermittent fasting is valid for someone, it must be monitored by a professional – at least in its initial stages – and should be assumed more as a new lifestyle, as for someone at a given time who decides to be a vegetarian.

What to eat when you eat almost nothing

The classic approach during periods of fasting involves not eating or drinking anything except water, coffee, teas or infusions – sugar-free, of course – that can be taken without restriction.

In other perspectives in which whole days are fasted, it is also allowed to ingest a certain amount of food, without exceeding – more or less –  500 kcal / day. This must be done without losing the north regarding the quality of the diet, what is eaten and what is not.

It is preferable to eat real food five times a day every day of your life.

By way of final reflection, it would be difficult for me to believe that in our society, given our circumstances, the question of intermittent fasting will be a collective solution to the problems arising from obesity and non-transmissible metabolic diseases.

At the same time, in those suitable and consistent candidates, it could be a truly useful tool.

Its practice has obtained promising results in concrete and -we must not forget- controlled groups, but there is still a long way to go, as all the publications on the subject point out.

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The Ultimate Candida Diet Program

Ten years ago, few people knew about the significance of candida overgrowth, let alone the health benefits of embarking on a candida diet program. But today, thanks to new attitudes on the detriments of excess sugar consumption, and a growing interest in natural health and nutrition, more and more people are asking about diet as a way to cleanse candida. Here we’ll explain everything you need to know about candida and candida diets, so you can determine if a candida diet is right for you.

What Is Candida?

Candida is a type of fungus (a yeast to be exact) that resides in your body’s microbiome—which includes the intestinal tract, skin, mucosa, and genitals.^[1] There are many strains of candida, but the most common is candida albicans.^[2]

Candida is nothing new—nor is it necessarily something to be feared. Candida is not a “bad” thing in and of itself. In fact, every living person is harboring multiple strains of candida at all times. Candida becomes an issue when it overgrows and crowds out other beneficial microbes. When this happens, it disrupts the balance of beneficial bacteria, fungus, and yeasts in your gut microbiota, resulting in a slew of symptoms ranging from mild to severe.

What Causes Candida Overgrowth?

The main factors that lead to candida yeast overgrowth include:

• A weak immune system^[1, 3]


• Antibiotic use^[3, 4]


• Steroid use^[3, 4]


• Chronic stress^[5]


• Overconsumption of sugar and starches^[6]


• Overconsumption of alcohol^[2]


• Diabetes^[7]


• Surgery and time spent in an intensive care unit.^[8]


• Use of the birth control pill^[9]

Common Symptoms of Candida Overgrowth in Men and Women

Sugar cravings are the most common symptom of candida overgrowth, and the reason is that sugars and refined starches (AKA carbohydrates) are candida’s preferred source of fuel.^[10] Other common symptoms include:

• Fungal infections of the skin, throat, esophagus, and blood^[11]


• Leaky gut syndrome^[12]


• Chronic yeast infections^[9]


• Mood swings and mental health issues (due to the disturbance of the gut bacteria)^[13]


• Weakened immune system^[3]


• Psoriasis and eczema^[14]

The Candida Diet Plan: Your Best Defense Against Candida Overgrowth

The best natural way to overcome candida overgrowth and restore balance is to abide by a candida diet plan coupled with specific natural remedies. The candida diet is a simple, sugar elimination diet that restricts sugars, starches, and a few other foods, while still offering a great variety to choose from.

The candida diet works by “starving” the excess candida and taking away their primary food sources (namely sugars), while simultaneously rebuilding your gut microbiota with nourishing, probiotic and prebiotic-rich foods. Although you won’t go hungry on this diet, there are some foods that you’ll need to avoid. Let’s take a look at some of those foods.

The Candida Diet Plan Part 1: Foods to Avoid

Though there is much to be said about bending the rules when it comes to traditional “dieting” (a practice I don’t recommend), in a candida diet these rules must be followed to achieve results. When you’re done with the diet and your candida is in check, you can go back enjoying a more flexible eating routine.

1. All Sugar and Artificial Sweeteners

Since sugar is candida’s preferred food source, removing sugar is the most vital key to your success. The same goes for artificial sweeteners. Artificial sweeteners are not allowed as they often contain harmful chemicals or allergens. They have been linked to a slew of health issues including weight gain, diabetes, and heart disease.^[15] The list of sugars and artificial sweeteners to avoid includes:

• All artificial sweeteners, including sugar alcohols


• Barley malt


• Brown rice syrup


• Brown sugar


• Cane sugar


• Coconut sugar


• Date sugar


• Honey (raw or otherwise, which I normally recommend, but not when it comes to candida)


• Maple sugar


• Maple syrup


• Molasses


• Muscovado sugar


• Palm syrup


• Panela sugar


• Rapadura sugar


• Sucanat


• Sugar-containing foods including sauces, beverages, etc.


• Tapioca syrup


• Turbinado sugar


• White sugar

2. Gluten and Gluten-Containing Grains

Though some experts recommend removing all grains while on a candida cleanse, I allow gluten-free grains because of their nutritional value. The gluten-containing grains to avoid include:

• Barley


• Bulgur


• Durum


• Einkorn


• Kamut


• Oats (unless they’re gluten-free)


• Rye


• Semolina


• Spelt


• Teff


• Triticale


• White and whole wheat

Some grains are approved for the candida diet, and we’ll cover those later on. Additionally, watch out for products that contain gluten, such as soy sauce, cereals, prepared and packaged sauces, and other packaged goods. Look for labels that indicate the product is gluten-free.

3. Refined Vegetable Oils

Though fats do not feed candida, the following types of fat are high in pro-inflammatory omega-6 fatty acids. These fatty acids, when consumed in excess, can cause inflammation which has been shown to irritate the digestive tract and delay healing, leading to more candida overgrowth.^[16, 17] The following processed, highly refined oils should be avoided while on the candida diet (if not all the time):

• Canola oil


• Corn oil


• Cottonseed oil


• Grapeseed oil


• Hydrogenated fats or partially hydrogenated fats


• Margarine or fake butter spreads


• Peanut oil


• Safflower oil


• Soybean oil


• Sunflower oil


• Walnut oil

4. Non-Cultured Dairy Products

Dairy products, including milk, cream, and cheese, contain the milk sugar known as lactose, another food source for candida. I recommend staying away from most dairy during this cleanse, and in general. However, there are some allowable dairy products on this diet for those without dairy sensitivities which I’ll cover in another section.

5. Alcohol

Alcohol contributes to candida overgrowth and is therefore not allowed on the candida diet.^[4]

6. Peanuts, Cashews, Pecans, Walnuts, or Pistachios

Though other nuts are allowed on the program, these five are known to contain molds and fungus which can exacerbate candida.

7. Coffee

Since coffee can irritate the gut lining it is best to eliminate it from your diet. However, if one cup of coffee a day (without sugar or cream) is enough to keep you going on this diet, go ahead and have it with the goal of phasing it out week-by-week. Keep in mind that once you get through that first week or two, you will have gained back so much energy you likely won’t miss the coffee. If you’re ready to go cold-turkey, we’ll cover some alternatives in the next section.

The Candida Diet Plan Part 2: Allowed Food

Now that the “can’t” foods are out of the way, let’s get to the good news: what you can eat on the candida diet.

1. Gut-Supporting Superfoods

Success in your candida diet is as much about what you take out of your diet as what you put back in your body. The following fermented foods will help replenish your microbiome with good bacteria in the form of probiotics and prebiotics:

• Sauerkraut


• Cultured vegetables


• Kimchi


• Kombucha


• Naturally fermented, non-alcoholic beverages


• Yogurt


• Kefir


• Miso


• Beet kvass

2. Gluten-Free Grains

As mentioned above, certain gluten-free grains are allowed because they contain nutrients, protein, and fiber, which will keep your colon moving.

Look for these gluten-free grains flours in the gluten-free aisle of the grocery store:

• Quinoa (whole grain and flour)


• Millet (whole grain and flour)


• Buckwheat (whole grain and flour)


• Tapioca flour


• Coconut flour


• Almond meal (though not a grain, I am listing it here as it is a great grain alternative for breading, baking, etc.)


• Amaranth (whole grain and flour)

3. Healthy Fats and Oils

Despite their controversial reputation, new research has confirmed healthy fats are not the enemy and play an essential role in keeping us full, synthesizing key vitamins, and keeping our hormones in balance.

Thus, you may enjoy the following healthy fats on the candida diet:

• Avocado oil


• Avocados


• Butter (preferably organic, pasture-raised butter)


• Coconut oil (which contains anti-fungal properties and has been shown effective against Candida)^[18]


• Extra virgin olive oil


• Ghee


• Omega-3 rich oils like fish oil, krill oil, and evening primrose oil

4. Vegetables

You can enjoy unlimited amounts of fresh vegetables while on the program. While some programs recommend staying away from starchy vegetables, I allow them as they contain a wealth of nutrients and fiber and are alkalizing to your system. Don’t forget about sea vegetables, which are rich in minerals and iodine.

5. Fruit

Though there is some debate over whether fruit should be included on the candida diet, I wholeheartedly recommend consuming fruit while on the candida diet, provided you eat it in conjunction with your body’s biological rhythms.

By that, I mean that fruit should be eaten by itself in its whole, fresh state (do not combine it with other non-fruit foods), and wait thirty minutes to one hour before eating anything else.

This is important because consuming fruit sugar alone causes it to alkalize your bodily fluids while providing essential nutrients, which helps kill candida overgrowth. Conversely, if fruit is consumed with other foods, such as starches or proteins, it turns to glucose which feeds candida.

In a nutshell: fresh, whole fruit eaten by itself in the morning is anti-candida; fruit eaten with other foods feeds candida. Be sure to avoid fruit juice, canned fruit (which typically has added sugar), and dried fruit (which have a concentrated sugar content).

6. Healthy Proteins

Protein provides the building blocks for growth and repair and is therefore important while on the candida diet. The key with protein is choosing quality over quantity. I prefer vegan sources of protein. Beans and legumes are allowed (except for peanuts, which are a legume). However, pay attention to how your body feels as the sugars found in beans can feed in some cases candida, especially in the early stages.

If this is an issue, substitute other high-protein foods like quinoa, millet, hemp protein powder, nuts and seeds, and cultured soy products like tempeh (since the culturing breaks down sugars).

If you choose to eat meat, consume only non-processed, organic, grass-fed sources, such as grass-fed red meats (beef, bison, etc.), chicken, turkey, organic eggs, and wild-caught, low-mercury fish like wild Alaskan salmon, sardines, anchovies, and herring.

7. Dairy and Milk Products

Though I recommend avoiding most dairy products while on the candida diet, cultured organic dairy products (ideally from pasture-raised cows, goats, or sheep) are allowed, as the culturing process naturally reduces the milk sugar, lactose, while adding probiotic value.

Non-dairy milk products are also allowed (except cashew milk and soy milk), provided they are unsweetened:

• Yogurt


• Kefir


• Cultured butter


• Cultured cheeses


• Unsweetened coconut milk


• Unsweetened almond milk


• Unsweetened hemp milk

8. Nuts and Seeds

Enjoy all nuts and seeds, preferably raw, soaked, or sprouted, except for peanuts, cashews, walnuts, and pistachios which commonly contain mold and fungus. Nut butters are fine, provided they do not contain any added sugars. Remember that chia and hemp seeds are a great source of healthy fats and protein.

9. Beverages and Coffee Substitutes

Staying hydrated is one of the key components for success when you’re following the candida diet. Aim for half your weight in ounces per day to speed elimination and promote efficient cleansing. You can also add a tablespoon of raw apple cider vinegar to the water to help alkalize the body and promote healthy detox.

Replace alcoholic beverages with probiotic-rich beverages like kombucha or kefir water. Again, water should be the main thing you consume but for a little variety, try unsweetened cranberry juice mixed with water and a bit of stevia or homemade stevia lemonade. Just mix the juice of 1 lemon or lime with 8 ounces of water and stevia to taste.

In place of coffee, try green tea or yerba mate, which contains a little caffeine and loads of antioxidants. Chicory coffee is another popular coffee substitute. A lot of people also enjoy herbal teas. Peppermint and nettle provide a natural, refreshing boost, while Pau d’arco, cinnamon, and turmeric teas will help support normal candida balance.

Supplements to Support Your Candida Diet Cleanse

Although a healthy eating plan is the best strategy for achieving candida balance and general good health, there are a few supplements I recommend to help support your candida detox:

• Mycozil™—a blend of herbs like Wildcrafted Jatoba bark and Pau d’arco bark, and enzymes formulated to support normal candida balance and cleansing.


• A probiotic and prebiotic supplement, like Floratrex™, which contains a blend of strains.


• An oxygen-based intestinal cleanser, like Oxy Powder®, to facilitate cleansing and detoxification.

How Long Should You Follow the Candida Diet?

How long you should follow the candida diet depends on your symptoms, health history, the severity of the candida overgrowth and how faithfully you follow the diet and supplement recommendations.

The general recommendation is one-month minimum, then slowly reintroduce foods and see how your body reacts. If your issues flare up again, go back on the diet for another two to four weeks or consult your healthcare practitioner.

How to Maintain Candida Balance for Life

Since it exists naturally in our bodies, candida is always going to be part of our lives. The key to living with it healthfully is to prevent overgrowth from happening in the first place.

• Avoid antibiotics as much as possible, and if you must take them go on the candida diet afterward and take plenty of probiotics and prebiotics


• Eat a sensible diet that’s low in sugar, refined grains, and processed foods


• Nurture your gut’s bacterial balance by eating probiotic and prebiotic-rich foods regularly


• Enjoy alcohol in moderation, or, better yet, avoid it entirely


• Keep your stress levels in check


• Get enough sleep


• Nurture your immune system

Have you used diet to remedy a candida balance? What tips and insight can you provide? Leave a comment below and share your thoughts with us.

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15. Canadian Medical Association Journal. “Artificial sweeteners linked to risk of weight gain, heart disease and other health issues.” ScienceDaily. ScienceDaily, 17 July 2017.


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17. Kumamoto, Carol A. “Inflammation and Gastrointestinal Candida Colonization.” Current Opinion in Microbiology, U.S. National Library of Medicine, Aug. 2011.


18. Gunsalus, Kearney T.W., et al. “Manipulation of Host Diet To Reduce Gastrointestinal Colonization by the Opportunistic Pathogen Candida Albicans.” MSphere, American Society for Microbiology Journals, 25 Feb. 2016.

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Reversing Type 2 Diabetes Through Fasting

Type 2 diabetes, sometimes referred to as adult-onset diabetes, doesn’t have to be permanent. Fasting and calorie restriction can help you get control of your blood sugar, lower your blood pressure, and even help reverse type 2 diabetes. But, before we get into how fasting can undo the damage of type 2 diabetes, we first need to understand how type 2 diabetes affects the body.

How Does Type 2 Diabetes Develop?

Diabetes develops when fat accumulates in areas of the body that shouldn’t accumulate fat. It all starts with an abundance of fat in your muscle tissue. Typically this is caused by a family history, poor diet, or sedentary lifestyle. This fat is called intramuscular fat. It’s like the marbling on a steak, only it’s inside your muscles, and it causes insulin resistance—the characteristic that distinguishes type 1 diabetes from type 2.^[1, 2] Even worse, intramuscular fat causes muscles to produce toxic fat metabolites like ceramide and diacylglycerol (DAG). These toxins also contribute to insulin resistance.^[3]

High Insulin Levels Lead to a Fatty Liver

When blood sugar is high, the pancreas produces insulin to lower blood sugar. However, insulin resistance causes the liver to stop responding to insulin.^[4, 5] In fact, the liver keeps producing sugar despite a high level of sugar in the blood. Consuming food that’s high in sugar is like throwing gas on the fire, and the abundance of sugar is converted to fat and stored in the liver.^[4]

When the liver accumulates fat, non-alcoholic fatty liver disease (NAFLD) can develop. When non-alcoholic fatty liver disease is present, the liver releases fat into the bloodstream where it’s distributed to other organs and they, just like the liver, stop responding to insulin. Especially affected is the pancreas.^[5]

Fat Cripples Pancreatic Function

As fat builds up in the pancreas, its function is compromised. Since the pancreas is responsible for producing insulin, this is a major issue. Predictably, insulin production drops. Reducing body fat can help normalize blood sugar, but a lot of people begin insulin injections instead. Insulin injections help in the short-term, but also increase fat formation throughout the body, including the liver and pancreas, which leads to other health issues.^[6] Fortunately, there is a better way.

Reversing Type 2 Diabetes Through Fasting

For almost 150 years, we’ve known that fasting has serious benefits for those with diabetes. In the 1870’s, Dr. Appollinaire Bouchardet, an expert on diabetes during his time, noticed that fasting produced positive results for his diabetic patients.^[7] Over 100 years ago, Dr. Elliott Joslin published research suggesting that fasting could reverse diabetes.^[8] They were among the first to realize that fasting detoxes your tissues and organs of fatty deposits.

Even if someone has had type 2 diabetes for a long time, the results begin almost immediately. If you can start metabolizing the fat in your organs, you can restore insulin sensitivity. And once you restore insulin sensitivity, you can get your blood sugar back on track.^[7, 9]

Are There Possible Complications?

Fasting with type 2 diabetes comes with a few potential health consequences, which is why you should onlybegin a fasting regimen under the watchful eye of a certified health professional who has experience and expertise with helping diabetics through this process. Ideally, have your blood tested throughout the day to monitor your blood composition and overall health. Again, if you have diabetes, do not fast without careful, attentive supervision from qualified and experienced health care professionals.

Fasting vs. Bariatric Surgery

Fasting works similar to bariatric surgery, a gastric surgery that effectively reduces the size of your stomach. One study found that bariatric surgery helped 73% of participants go into diabetic remission.^[10] This kind of surgery, however, is dangerous—both the surgery itself and managing nutrition afterward. There’s the additional consequence of forever having a stomach that’s the size of a shot glass and the difficulties that come with it.^[11]

Instead of going the extreme route with invasive surgery, simply adopt the post-bariatric surgery eating philosophy. After seven days of reduced calorie intake (about 500-600 calories a day), fasting glucose normalizes. After two months on this diet, your pancreas can start producing a normal level of insulin to control blood sugar.^[12, 13]

Reversing Pancreatic Damage

In the last few years, researchers have found that reversing pancreatic damage is possible. Once you clean out the fat, the insulin-producing cells start pumping out insulin again.^[6] Fasting can undo the damage to your liver and pancreas to the point that they begin to function normally again.^[14]

Because it takes a few months to detox your organs of accumulated fat, intermittent fasting is the way to go. With a fasting diet, you can sustain the fast long enough to get rid of the excess fat deposits that lead to type 2 diabetes. Monitor your blood sugar and blood pressure. Break your fast if your blood sugar exceeds 300 mg/dl or drops below 70 mg/dl.

A reduced-calorie plant-based diet may help repair the damage from diabetes. Remarkably, one study found that a well-planned vegan diet can lower insulin dependence by over 60% in just two weeks—without losing any weight.^[15]

Overcoming Diabetes

Small changes lead to small improvements, moderate changes yield moderate improvements, but significant changes lead to extraordinary results. Do what’s right for your body. Follow a healthy diet to lead a healthy life. Cut out refined sugar, starches, and meat and cheese—all of which are consistently shown to promote diabetes.^{[16, 17, 18]}

You can restore your health if you dare to try and have the willpower to stick with it—and I am confident that you do.

Have you tried fasting to reverse your diabetes? Tell us about your experience in the comments below!

References (18)

1. Kraegen, E.W., Cooney G.J. “Free fatty acids and skeletal muscle insulin resistance.” Curr Opin Lipidol. 2008 Jun;19(3):235-41. Web. 21 June 2017.


2. Rachek, L.I. “Free fatty acids and skeletal muscle insulin resistance.” Prog Mol Biol Transl Sci. 2014;121:267-92. Web. 21 June 2017.


3. Consitt, Leslie A., Bell, Jill A., and Houmard, Joseph A. “Intramuscular Lipid Metabolism, Insulin Action and Obesity.” IUBMB life 61.1 (2009): 47–55. PMC. Web. 21 June 2017.


4. Sanders, Francis W.B., Griffin, Julian L. “De novo lipogenesis in the liver in health and disease: more than just a shunting yard for glucose.” Biol Rev Camb Philos Soc. 2016 May; 91(2): 452–468. Web. 21 June 2017.


5. Bugianesi, E., Moscatiello, S., Ciaravella, M.F., Marchesini, G. “Insulin resistance in nonalcoholic fatty liver disease.” Curr Pharm Des. 2010 Jun;16(17):1941-51. Web. 21 June 2017.


6. Taylor, R. “Banting Memorial Lecture 2012 Reversing the Twin Cycles of Type 2 Diabetes.” Diabetic Medicine 30.3 (2013): 267–275. PMC. Web. 21 June 2017.


7. Steven, S., Lim, E.L., Taylor, R. “Dietary reversal of Type 2 diabetes motivated by research knowledge.” Diabetic Medicine. 10 February 2010. Web. 21 June 2017.


8. Joslin, Elliott P. “The Treatment of Diabetes Mellitus.” Canadian Medical Association Journal 6.8 (1916): 673–684. Web. 21 June 2017.


9. Santomauro A.T., et al. “Overnight lowering of free fatty acids with Acipimox improves insulin resistance and glucose tolerance in obese diabetic and nondiabetic subjects.” Diabetes. 1999 Sep;48(9):1836-41. Web. 21 June 2017.


10. Dixon J.B., et al. “Adjustable Gastric Banding and Conventional Therapy for Type 2 DiabetesA Randomized Controlled Trial.” JAMA. 2008;299(3):316-323. Web. 21 June 2017.


11. “Bariatric Surgery.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human Services. Accessed 21 June 2017.


12. Taylor, Roy. “Type 2 Diabetes: Etiology and Reversibility.” Diabetes Care, Volume 36, April 2013. Web. 21 June 2017.


13. “Fasting diet may help regenerate a diabetic pancreas – National Library of Medicine – PubMed Health.” National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 21 June 2017.


14. Lim, E.L. “Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol.” Diabetologia. 2011 Oct; 54 (10): 2506-14.Web. 21 June 2017.


15. Anderson, J.W., Ward, K. “High-carbohydrate, high-fiber diets for insulin-treated men with diabetes mellitus.” Am J Clin Nutr. 1979 Nov;32(11):2312-21. Web. 21 June 2017.


16. Pan, An, et al. “Red meat consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis.” Am J Clin Nutr. 2011 Aug, 10. 94(4): 1088-1096. Web. 21 June 2017.


17. Barnard, Neal, Susan Levin, and Caroline Trapp. “Meat Consumption as a Risk Factor for Type 2 Diabetes.” Nutrients 6.2 (2014): 897–910. PMC. Web. 21 June 2017.


18. Vlassara, H., et al. “Inflammatory mediators are induced by dietary glycotoxins, a major risk factor for diabetic angiopathy.” Proc Natl Acad Sci U S A. 2002 Nov 26;99(24):15596-601. Web. 21 June 2017.

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The Top Nutritious Foods High in Fiber

Dietary fiber is a type of carbohydrate that your body cannot digest. This essential nutrient is found only in plants; you can’t get it from animal products. Although fiber passes through your gut undigested, it’s a very important nutrient for maintaining health.

The Benefits of a High Fiber Diet

A high fiber intake supports your health in a number of different ways, but it’s best known for promoting regularity. Fiber adds bulk to your stool, preventing constipation and making bowel movements easier.

Fiber’s benefits don’t begin and end in the bowels. Eating fiber helps you feel fuller faster, which supports healthy weight loss. It reduces the risk of heart disease, diabetes, diverticular disease, obesity, constipation, and breast cancer.^[1, 2]

Unfortunately, most of us simply do not get enough fiber in our diets. Experts recommend that people should eat between 21 and 38 grams of fiber every day. The average American only consumes 16 grams.^[3]

Soluble Fiber vs. Insoluble Fiber

There are two varieties of fiber, soluble and insoluble. Soluble fiber dissolves in water and turns into a gel in your digestive tract. Soluble fiber is good for controlling cholesterol and supporting heart health. Insoluble fiber doesn’t dissolve in water; it passes essentially unchanged through your digestive system. It aids digestion and helps relieve constipation.^[3]

What Are the Best High Fiber Foods?

Because the average American diet contains so little dietary fiber, it’s important to plan your meals accordingly. Fiber supplements are readily available, but the best way to add fiber is always through food. Here are some of the best food sources of dietary fiber. All measurements are based on 100 gram servings unless otherwise stated.

Vegetables

Your mother knew what she was talking about when she told you to eat your veggies. A diet high in greens can lower blood pressure, improve heart health, and balance blood sugar. Vegetables are also an excellent source of fiber.^[4] These are a few of the best veggies you can eat to increase your fiber intake.

Brussels Sprouts

When cooked, Brussels sprouts contain 2.6 g of fiber. They are also an excellent source of folate, manganese, and vitamins C and K.^[5]

Broccoli

Chopped raw broccoli contains 2.6 g of fiber. Cooking actually concentrates this slightly to 3.3 g. Broccoli and other cruciferous veggies are loaded with health-promoting compounds called phenolics, which are associated with lower risks of coronary heart disease, type II diabetes, asthma, and other serious conditions.^[5, 6]

Artichokes

Artichokes are the immature flower head of a type of thistle, and they are way more delicious than that makes them sound. One medium artichoke contains 6.8 g of dietary fiber, which is about 5.7 g per 100 g.^[5]

Fruit

Fruit is cholesterol-free and naturally low in fat, sodium, and calories. Many fruits are also an excellent source of fiber. Here are a few of the best fibrous fruits.

Prunes

There’s a reason they call prunes “nature’s laxative.” Prunes, also known as dried plums, get their constipation-relieving powers from a very high fiber content. Every 100 g of prunes boasts 7.1 g of fiber. They are also naturally rich in antioxidants, vitamin A, potassium, and iron.^[5]

Bananas

Ripe bananas are high in a soluble fiber called pectin. One medium banana contains 3 to 4 g of it. Avoid unripe bananas. Not only do they taste bad, but they also lack the fiber content of the ripe fruit, and contain heavy starches that can cause constipation.^[5]

Figs

Raw figs contain 2.9 g of fiber. However, depending on the time of year and your location, raw figs may be difficult to obtain, which is why about 90% of the world’s supply of this fruit is dried. Drying a fruit concentrates its nutrients significantly, and 100 g of dried figs contains almost 10 g of fiber. The downside is that this process also triples its sugar content. Grab fresh figs when you get the opportunity and enjoy dried figs in moderation the rest of the year.^[5]

Avocados

America is obsessed with avocados, and it’s easy to see why. Not only are they delicious, but they’re also packed with beneficial nutrients like potassium, vitamin K, antioxidants, and folate.^[7]

There are many types of avocados, but the two you’re most likely to see in the United States are Florida avocados and California avocados. The California avocado contains slightly more fiber by weight—6.8 g compared to 5.6 g for the Florida type, but the Florida avocado is much larger and contains more fiber per fruit.^[5]

Raspberries

Raspberries contain about 6.5 g of fiber. In addition to their fiber content, raspberries are also loaded with beneficial antioxidants including vitamin C, quercetin, and anthocyanins. Anthocyanins are antioxidant pigments that give the berries their rich red color.^[5]

Blackberries

Blackberries are loaded with antioxidants, manganese, and vitamins C and K. These berries don’t disappoint in the fiber department, either. They have 5.3 g of fiber in every 100 g.^[5]

Legumes

Legumes, like beans and peas, are one of the very best high fiber foods. Low in fat, high in protein, and loaded with beneficial nutrients like iron, zinc, calcium, selenium, and folate, legumes should be a staple of any diet.

Split Peas

Split peas are a great source of protein for anyone on a plant-based diet. They’re high in fiber, folate, iron, and potassium but low in fat. When cooked, 100 g of split peas contains 8.3 g of fiber.^[5]

Lima Beans

Let’s retire that old joke about kids not wanting to eat lima beans. Lima beans are delicious. If your kids don’t want to eat them, just call them by their tastier-sounding nickname—butter beans. Lima beans are a significant source of molybdenum, a dietary trace element necessary for human health. Eating 100 g of cooked lima beans will get you 7 g of fiber.^[5]

Lentils

Lentils are another legume superstar and the foundation of many plant-based diets. They gained this level of prominence due to their high nutritional content and culinary versatility. Lentils go great in soups, salads, stews, spreads, snacks, dips, desserts, and curries. There are about 8 g of fiber in every 100 g of cooked lentils.^[5]

Seeds and Nuts

For years, seeds and nuts have been unfairly maligned and avoided due to their relatively high calorie and fat content. We now know that not all fats are bad, and we’re beginning to understand the importance of healthy fats. Seeds and nuts are loaded with essential fatty acids and other critical nutrients like fiber. If you need a crunchy snack, forget about the chips and cheese poofs—get yourself a handful of nuts or seeds!

Chia Seeds

Chia seeds are one of the healthiest seeds you can eat and a legitimate superfood. They’re easy to digest and can be added to soups, salads, smoothies, and dozens of different dishes. They contain a whopping 34.4 g of fiber per 100 g, giving them one of the highest fiber to weight ratios on this list.^[5]

Flax Seeds

You will find 27.3 g of fiber in every 100 g of flax seed. Flax is also high in beneficial omega-3 fatty acids and health-promoting phytonutrients. In fact, flax seeds are the richest dietary source of lignans—antioxidants that help balance hormones in the human body.^[5, 8]

Coconut

Raw coconuts are another excellent source of fiber. One medium coconut has a whopping 36 g of fiber, or about 4 g per serving.^[5] While most of the fiber is contained in the meat of the nut, coconut water has a bit as well. One cup of coconut water contains 2.6 g. While that may not seem like much, it still makes coconut water a better beverage than your average soda or energy drink, both of which contain zero.

Grains

Whole grains are the first thing many people think of when you mention high fiber foods. Unfortunately, many of the most popular grains in the American diet have their own issues. Wheat is inadvisable for anyone with a gluten sensitivity. About 90% of all corn grown in the U.S. is genetically modified.^[9] Rice is often bleached and stripped of its nutrients. For these reasons, the following alternative grains are better options.

Oats

Oats provide one of the richest sources of beta-glucans, soluble fibers with benefits for heart health, metabolism, and the immune system. Raw oats contain about 15 g total fiber. Cooking destroys some of the fiber, but cooked oats still have a respectable 10.6 g.^[5, 10]

Quinoa

Quinoa is an ancient food, and its use dates back thousands of years in South America. However, it does deserve its popularity. Quinoa is an excellent source of healthy protein and contains 2.8 g of fiber per 100 g of cooked grain.^[5]

Buckwheat

Despite the name, buckwheat is not closely related to wheat. Because of this, it’s naturally gluten-free and safe for those with gluten sensitivities. Buckwheat has a very high fiber content as well—10 g of fiber per 100 g.^[5]

5 Tips for Adding More Fiber to Your Diet

The secret to maximizing the fiber in your diet isn’t to sit down and eat a big bowl of broccoli every day (although it certainly wouldn’t hurt if you want to do that). The best way to get more fiber is to find places to add extra fiber foods to your diet. Try these tips:

1. Use Add-Ons

Add chia seeds to your salad. Add flax to your oatmeal. There are dozens of ways to sneak a little extra fiber into your meal plan.

2. Eat Brown Foods Instead of White

White foods tend to have fewer nutrients than colorful ones. Some, like white rice and white bread, have even had the fiber removed. Whole grain foods tend to be browner and healthier.

3. Eat the Peel

The skin is where many fruits and veggies keep their highest concentration of fiber. Potatoes and apples are two excellent examples of foods that provide more nutrition when you eat the skin.

4. Use Substitutions

Swap in more fiber-friendly foods whenever possible. Ground flax can be mixed with water to make an excellent egg substitute in baking recipes. Cauliflower can do the work of potatoes in many recipes. Be creative.

5. Go Meatless

Try to get your protein from fiber-heavy plants like lentils and beans instead of from meat. If switching to a completely plant-based diet is too much for you, then try going meatless just one day every week.

Whatever method you choose, incorporating fiber into your diet every day is just one step in the journey to a happy, healthy life.

Other Ways to Stay Regular

If you’ve tried adding fiber and you still can’t seem to stay regular, consider a colon cleanse. An oxygen-based colon cleanser like Oxy-Powder® can help clear you out and keep things moving.

How do you get fiber in your diet? Let us know in the comments.

References (10)

1. “Fiber.” Harvard T.H. Chan School of Public Health. President and Fellows of Harvard College, n.d. Web. 23 Aug. 2017.


2. Clifford, J., K. Niebaum, and L. Bellows. “Dietary Fiber – 9.333.” Colorado State University Extension. Colorado State University, July 2015. Web. 23 Aug. 2017.


3. Vorvick, Linda J. “ Fiber.” MedlinePlus Medical Encyclopedia. U.S. Department of Health & Human Services, 13 July 2016. Web. 23 Aug. 2017.


4. “Vegetables and Fruits.” Harvard T.H. Chan School of Public Health. He President and Fellows of Harvard College, n.d. Web. 23 Aug. 2017.


5. “USDA National Nutrient Database for Standard Reference, Release 28. Version Current.” US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. September 2015, slightly revised May 2016.


6. “Broccoli.” University of the District of Columbia. University of the District of Columbia, n.d. Web. 23 Aug. 2017.


7. Palmer, Jessica. “Avocados Are Packed with Nutrients for Your Health.” Healthy UNH. University of New Hampshire, 15 Dec. 2014. Web. 26 June 2017.


8. Ehrlich, Stephen D. “Flaxseed.” University of Maryland Medical Center. University of Maryland, 22 June 2015. Web. 23 Aug. 2017.


9. “Recent Trends in GE Adoption.” USDA ERS. United States Department of Agriculture, 12 July 2017. Web. 23 Aug. 2017.


10. Katz, David L. “A Scientific Review of the Health Benefits of Oats.” Yale University School of Medicine. Yale University, 2001. Web. 23 Aug. 2017.

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What You Eat Affects Your Mental Health

By Megan Nichols | 

They say you are what you eat, and we all know that the foods we eat have an effect on our weight and our physical health.  What most people don’t overlook is the affect that your diet has on your mental health.  How can the foods you eat affect your mental health and what changes can you make to your diet to improve both your mental and physical health?

How Important Is Your Diet?

Making healthy choices when it comes to food can be difficult, especially when you can get a fast food hamburger for $1 and a salad costs you $4-5, but it’s more important than a lot of people realize. Up to 50% of the determinants of our physical health come through lifestyle and personal behaviors. This includes food, physical activity, and bad habits like smoking and alcohol use.

Even the Department of Health and Human Services started to look into the effects that diet can have on mental health. Many of the chemicals found in food that could be beneficial, such as omega3 fatty acids as a potential treatment aid for depression, haven’t been studied enough to be considered treatment options. Still, they have finally started to take some steps in the right direction.

Food Allergies and Mental Illness?

Food allergies suck — especially if you’re allergic to a common food that is found in a lot of restaurant foods or take out — but for most people they don’t result in more than an upset stomach or maybe the need for an EpiPen. Recent studies, though, have found that there could potentially be a link between food allergies and mental health.

Food allergies were found to be linked to everything from depression and hyperactivity to full blown psychotic episodes. While it might not be a cure, an elimination diet to determine which food or food group is affecting a patient’s mental health could potentially help with symptom management.

What Is Affecting Your Mental Health?

What are you eating, or what should you be eating, to improve your mental health? Some of the most common food/mental health links are:

• Antioxidents — If you’re on the road to recovery, antioxidants can help heal and detoxify your body. Evidence suggests that N-acetylecysteine (NAC) can help diminish cocaine and alcohol cravings, regulate neurotransmitters and more.


• Caffeine — This molecule is responsible for the jolt of energy you get from your morning cup of coffee or tea, but it could also be affecting your mental health. People with ADHD, for example might benefit from that extra energy, helping them focus, but high doses of caffeine can also cause hallucinations and psychotic symptoms in some people.


• B Vitamins — If your diet consists mainly of junk food, chances are you have some vitamin deficiencies. Some of the top minds at Harvard linked B vitamin deficiencies, specifically B-12, to depression and anxiety.


• Omega 3 Fatty Acids — We’ve already mentioned how these fatty acids are being looked at as a possible treatment for depression, but research is also starting to find that these components can be useful for treating or at least helping people cope with psychotic disorders like schizophrenia.


• Citrus fruits — There’s nothing like a glass of orange or grapefruit juice with breakfast but if you’re already taking medication for a mental illness, you might want to skip the citrus. A number of different mental health medications react badly with citrus fruits, making them less effective.

This is just a small sample of the types of eating habits that can affect your mental health — a healthy diet is the main goal and your biggest tool toward improving your mental health or managing the symptoms of mental illness.

It’s All About The Gut

More studies than ever are linking gut bacteria to illnesses and disorders throughout the body, including mental health disorders. Even Parkinson’s disease, once thought to be exclusively a neurological disorder, could be potentially tied to the health of your gut bacteria.

Inflammation from an unhealthy gut microbiome has been known to affect both mood and mental capabilities, while high sugar diets have been tied to worsening of schizophrenia symptoms. Eating the occasional Activia yogurt, while tasty, isn’t enough to refresh your gut microbiome. You need to start from the ground up, so to speak, and eat an overall healthier diet to help improve the health of the bacteria in your gut.

So much of our heath is tied to microscopic creatures living inside our body, whether we realize it or not, and it’s up to us to make sure those bacteria are healthy enough to keep us healthy.

Changing Your Diet

Now that you know how much your mental health is affected by the food that you put into your body, what changes can you make to your diet to improve both your physical and your mental health?

• Ditch the junk — Stop with the easy snack foods, the fast food lunches, or the frozen meals for dinner. The easiest step you can make to improve your diet is to just ditch the premade and prepackaged food.


• Eat more lean proteins — steak is a great treat but for a healthy diet, lean proteins like fish and chicken are the best options.


• Fresh it up — Fresh fruits and vegetables are always going to be your best option, but they’re not the only one. Frozen produce or even canned can be an option too — just get more fruits and veggies into your diet.


• Talk to your doctor— They’re the ones who will be best able to determine if you are missing a specific vitamin or mineral in your diet that you might need a supplement for. Also, make sure to talk to them before you start taking any supplements.  There’s no point in loading up on stuff that you don’t actually need.

Studies about the specific effects of food on our mental health are still rolling in, but we can tell you one thing for sure — you’ll probably feel better, both mentally and physically, if you work on improving your diet. Don’t take our word for it though…try it out for yourself.

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