Digestive Health

Most of us know that getting vitamin D is important for bone health and absorption of calcium. But, vitamin D is also important for a:

• healthy immune system,

• digestive system,

• heart and mental health,

• blood sugar regulation,

• fertility, and​

• resistance to cancer.

FUN FACT: Inflammation is mostly caused by the response of our immune system.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned below on a weekly basis.

1. exposure to the sun,

2. consuming vitamin D containing food (not so much available), and

3. through supplements

Vitamin D is also known as the “sunshine vitamin” because our skin makes it when exposed to the sun. Vitamin D acts like a hormone! That means it’s produced in one part of the body (e.g. the skin), and travels through to act on another part (e.g. the bones).

Because vitamin D is fat-soluble, when you have more than enough, it gets stored in the liver, and isn’t flushed out in the urine like water soluble vitamins such as B and C.

It’s also the most common nutrient deficiency!

How can I get enough vitamin D from the sun?

Our skin contains “pre” vitamin D. When exposed to UV rays from the sun, this “previtamin” is converted into vitamin D (calciferol).  That's why it's referred to as the "sunshine vitamin."

How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun.

One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. - 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week.

How can I get enough vitamin D from food?

Because these are animal sources, they are in the D3 form. Some are even already converted into 25(OH)D which is thought to be 5 times more potent than the regular D3 form.

Naturally occurring plant sources of vitamin D2 are some mushrooms that have been exposed to the sun. That’s about it

Some foods are "fortified" (which means vitamin D has been added).

It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (ie. healthy fat such as olive oil).

Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are needed.

LINK:  https://www.canada.ca/en/health-canada/services/food-nutrition/food-nutrition-surveillance/health-nutrition-surveys/canadian-community-health-survey-cchs/canadian-adults-meet-their-nutrient-requirements-through-food-intake-alone-health-canada-2012.html#a331

How can I get enough vitamin D from supplements?

Having enough 25(OH)D in the blood is associated with higher bone density. Studies show that supplementing with vitamin D may reduce the risk of falls and bone fractures

FUN FACT: Fish liver oil contains vitamin D, but not fish oil - it’s the liver that stores vitamin D.

At higher doses, however, vitamin D2 is less potent than vitamin D3.

But before you take vitamin D containing supplements, make sure you check that it won't interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.

The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you.

Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.

Conclusion

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  

There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I've given you some ideas how you can get the minimum 400-600 IU or vitamin D daily.

If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed.

References

http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/

http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

http://www.precisionnutrition.com/all-about-vitamin-d

https://authoritynutrition.com/vitamin-d-101/

http://neurotrition.ca/blog/brain-food-essentials-sardines

Improving your gut health is important for better absorption of the nutrients in the food you eat.  Absorbing your nutrients will provide you with energy to get through your day.  So if you are suffering from fatigue, this is a clue that you may have an imbalance in your gut.

I knew that this was true for me especially when I would eat foods I could not digest well and felt very lethargic and experienced brain fog a few hours later. 

Your gut is also known as your digestive system and includes the ecosystem of microbes that must exist in balance in order to digest and absorb nutrients in your small and large intestine, as well as detox out of your body substances that will only cause you to feel unwell.  The health of your gut influences the health of your entire body.

Your fatigue issues can tell you a lot about the health of your gut.

A Greek physician also referred to as the Father of Medicine was named Hippocrates who said, “All disease begins in the gut.”

Recent research shows that our gut (digestive system) has a bigger role to pay in many diseases than we used to think. These would include but not limited to allergies, pain and inflammation, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is open to the outside world and acts as a barrier to toxins. It is here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients through our gut.

The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain called the gut-brain connection.   Have you also heard of "the adrenal-gut connection"?  This is regulated by the HPA axis which is the hypothalamus, pituitary and adrenal axis. 

The adrenals which sit on top of your kidneys are very connected to the health of your gut.  When you are stressed the hypothalamus sends a signal to the pituitary gland to tell the adrenals to produce cortisol.  Cortisol that is pumping constantly will give you energy but will also interfere with the balance of your gut bacteria which consists of both good and bad bacteria that must exist in a balanced ecosystem in your gut for optimal health and increased energy.

So being constantly stressed is not good for the health of your gut. Also getting enough sleep and exercise will help to reduce the cortisol levels and therefore may help to bring your gut back into balance.

 Let's talk about the roles that your gut and gut microbes play in your overall health. Then I'll give you tips to improve your gut health naturally.

Your gut’s first pillar of health is its main role as a barrier. Your gut is a long tube with a job to let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out of our body.

The role of your gut is super-complex and can break down in so many places.

For one thing, your gut can "leak." That means the lining of your intestines can open and allow undigested food particles, bacteria and toxins to enter our bloodstream.  This can wreak havoc on your whole system causing you to feel unwell and and have a variety of symptoms in including fatigue. 

The result of this irritation causes inflammation, which is a starting point for many diseases. Inflammation is a cause of many fatigue issues.  It has been at the root of a lot my own fatigue issues even though I did not know it at the time.

Now do you see how your fatigue issues can be linked back to the health of your gut?

FUN FACT: About 70% of your immune system lives in and around your gut.

Maintaining a healthy gut barrier is the first pillar of gut health.

The second pillar of gut health is its role of producing and maintaining the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make B vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

​There are a lot of natural ways to improve gut health. It’s always best to eliminate the cause, so let’s stop giving ourselves junk food. You can start with eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains are common gut irritants. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your energy levels.

By eating nutrient-dense foods, you allow ample macro- and micro-nutrients into your gut to maximize the chance for absorption. These nutrients help your body to build and repair your gut lining, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colorful fruits and veggies, liver, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, you can help to replenish your gut microbes.

These are found in fermented foods like:

•  kombucha,
• kefir,
• miso,
• sauerkraut, and
• kimchi. 

Make these a part of your daily diet.  If you do have food sensitivities you can try fermented foods such as dairy in the form of Kefir or bread in the form of sourdough.

Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity.

Fiber helps us to:

•  eliminate toxins and some also
• act as food for your good microbes called prebiotics 
• help you absorb and digest your food better.

What foods have a lot of fiber?

Some examples are: fruits, whole grains, beans, vegetables, nuts, and seeds

​The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber and eliminating common gut irritants like added sugar, processed foods, and alcohol.

References:

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

Do you read the nutrition label on the side of your food packaging?  Why does it matter?  Maybe you have not connected your fatigue issues to the food you are eating.  However, I do believe you probably are eating as healthy as you can and just are not sure what the nutrition facts mean to you.

The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredient listing.

The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?

Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!

The absolute most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good.

Small serving = small calories/fat/carbs. So, it's tricky.

All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.

In Canada, in the next few years, serving sizes will be more consistent between similar foods. This will make it easier to compare foods.

The new labels will also have more realistic serving sizes to reflect the amount that people eat in one sitting, and not be artificially small.

Let’s use an example - plain, unsalted walnuts from Costco.

As you can see, right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30 g. This means that all the numbers underneath it are based on this amount.

FUN EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of walnuts).

The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day.

Please remember that the % DV is a guideline, not a rigid rule.

You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.

NOTE: Not every nutrient has a %DV. You can see it's missing for things like cholesterol, sugar, and protein. This is because there isn't an agreed "official" %DV for that nutrient. The good news is that the new Nutrition Facts tables will include a %DV for sugar. Keep your eyes out for that.

Calories are pretty straight forward. Here, a ¼ cup (30 g) of walnuts has 200 calories.

Fat is bolded for a reason. That 19 g of fat (29% DV) is total fat. That includes the non-bolded items underneath it. Here, 19 g of total fat includes 1.5 g saturated fat, (19 g - 1.5 g = 17.5 g) unsaturated fat, and 0 g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).

Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day.

It's easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).

Carbohydrate is also bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch (not shown). Here, 30 g of walnuts contain 3 g of carbohydrates; that 3 g are all fiber. There is no sugar or starch. And as you can see, 3 g of fiber is 12% of your daily value for fiber intake.

Proteins, like calories, are pretty straight forward as well.   Here, a ¼ cup (30 g) of walnuts contains 5 g of protein.

What do you know about healthy eating?

There is so much nutrition information and diet advice on the internet and in magazines!

And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right?

Well, maybe…

Even though how much you eat is important to some extent (see my previous article on Three Ways to Avoid Overeating), this has gotten way too much attention. While this does affect your weight and energy level, it's certainly not the “holy grail” of health. 

Let's focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

What you eat and drink

​

The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important and is only part of the story. 

Don't get me wrong limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone. 

You can eat a ton of veggies and it will be so much better than eating a ton of bread and pasta! 

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods).  This simple concept is paramount for weight loss, energy, and overall health and wellness.

Every day this is what you should aim for:

• A colourful array of fruits and veggies at almost every meal and snack.  You need the fiber, antioxidants, vitamins, and minerals.
• Consume all of those essential amino acids (bonus: eating protein can increase your metabolism).  It is the amino acids you are wanting to absorb that build your muscles.
• Healthy fats and oils (never “hydrogenated” ones).  There is a reason some fatty acids are called “essential” (e.f.a.’s) - you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your healthy salads.

Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible.  You don't need to overdo it here.  

Just make sure you're getting some high-quality fats.

How you eat and drink

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues?

Do you drink your food?

When it comes to how you eat let's first look at “mindful eating”.

Mindful eating means:

• take smaller bites
• eat slowly, chew thoroughly
• and savour every bite.

Notice and appreciate the smell, taste and texture.  Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less. 

Did you know that it takes about 20 minutes for your brain to know that your stomach is full? Yup!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And what about smoothies when you are on-the-go?

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!).

A green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack. 

And don't gulp it down too fast.  Try to chew a little bit to mix your saliva enzymes with it before you swallow.

If your smoothies don't fill you up like a full meal does, try adding in ground chia seeds and some almond butter or slices of avocado.

Summary:

Consider not only how much you eat but also what and how you eat it.

References:

http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend

https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

Remember your metabolism is the way your body uses nutrients and oxygen for energy and everything you do.

It seems as we get older, this process seems to slow down.  This affects your energy, body temperature and physical fitness.

You may feel tired, cold or feel that you've gained weight.  Maybe your digestion seems a bit more “sluggish”.   You may be convinced that your metabolism is slow.

Since I have turned 52, I have noticed a huge difference this year.  There is no just letting myself go.  It takes real work now to feel good.

Why does this happen?  Why do metabolic rates slow down?

What can slow your metabolism?

There are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact it's so complicated I'm only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

1. low thyroid function
2. your history of dieting
3. your size and body composition
4. your activity level
5. lack of sleep

I will briefly touch on each one below and I promise to give you better advice than just to “eat less and exercise more”.

Low thyroid hormones

Your thyroid is the master controller of your metabolism.  When it produces fewer hormones your metabolism slows down.  The thyroid hormones (T3 & T4) tell the cells in your body when to use more energy and become more metabolically active.   Ideally it should work to keep your metabolism just right.  But there are several things that can affect it and throw it off course.  Things like autoimmune diseases and mineral deficiencies (e.g. iodine or selenium) for example.

Tip: Talk with your doctor about having your thyroid hormones tested.

Your history of dieting

When people lose weight their metabolic rate often slows down.  This is because the body senses that food may be scarce and adapts by trying to continue with all the necessary life functions and do it all with less food. 

While dieting can lead to a reduction in amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have.  As you know more muscle means faster resting metabolic rate.

Tip: Make sure you're eating enough food to fuel your body without overdoing it.

Your size and body composition

In general, larger people have faster metabolic rates.  This is because it takes more energy to fuel a larger body than a smaller one. 

However, you already know that gaining weight is rarely the best strategy for increasing your metabolism.

Muscles that actively move and do work need energy.  Even muscles at rest burn more calories than fat.  This means that the amount of energy your body uses depends partly on the amount of lean muscle mass you have. 

Tip: Do some weight training to help increase your muscle mass.

Which leads us to...

Your activity level

Aerobic exercise temporarily increases your metabolic rate.  Your muscles are burning fuel to move and do “work” and you can tell because you're also getting hotter.

Even little things can add up.  Walking a bit farther than you usually do, using a standing desk instead of sitting all day, or taking the stairs instead of the elevator can all contribute to more activity in your day.

Tip:  Incorporate movement into your day.  Also, exercise regularly.

Lack of sleep

There is plenty of research that shows the influence that sleep has on your metabolic rate.  The general consensus is to get 7-9 hours of sleep every night.

Losing sleep also affects your energy and weight gain leading to major fatigue issues.

Tip: Try to create a routine that allows at least 7 hours of sleep every night. 

CLICK HERE to join my support group for tired women.

This word “metabolism” is thrown around a lot these days.

You know that if yours is too slow you might gain weight.  But what exactly does this all mean? And how is it related to fatigue?

Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you take in nutrients and oxygen and use them to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

• Allow activities you can control (e.g. physical activity etc.).
• Allow activities you can't control (e.g. heart beat, wound healing, processing of nutrients & toxins, etc.).
• Allow storage of excess energy for later.

So when you put all of these processes together into your metabolism you can imagine that these processes can work too quickly, too slowly, or just right.

Which brings us to the “metabolic rate”. 

Metabolic rate​

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

1. Work (i.e. exercise and other activity).
2. Heat (i.e. from all those biochemical reactions).
3. Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate:

 “resting metabolic rate” (RMR) -- how much energy your body uses when you're not being physically active.

“total daily energy expenditure” (TDEE) --  measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

In a nutshell: a lot!

The first thing you may think of is your thyroid.  This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you'll burn.

But that's not the only thing that affects your metabolic rate.

How big you are counts too! 

Larger people have higher metabolic rates; but your body composition is crucial!

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you're not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you.

The thing is, when people lose weight their metabolic rate often slows down which you don't want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they're doing “work”.  This type of exercise for you would look like walking, swimming, biking or climbing stairs.  Other aerobic exercises could make you more tired if you are suffering from fatigue at this time.   So best to stick with gentle aerobic exercise.

The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently. 

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don't forget the mind-body connection.  There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.  If you lack good quality sleep, you can gain weight because your metabolic rate slows down. Lack of sleep stresses our bodies.

This is just the tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.