In our hectic lives, the discomfort of bloating can feel like an unwelcome visitor. That annoying feeling of tightness, gas, and general discomfort not only affects our physical well-being but can also dampen our spirits. At some stage, my bloating was so bad that I looked pregnant and I had to wear stretchy leggings. I was so self conscious that it stopped me from going out. But here’s the good news – it doesn’t last forever, you can do something about it.
Why do we bloat?
Bloating is like that friend who shows up unannounced and overstays their welcome. Common causes of bloating are:
Constipation
Food intolerances
Gut bacteria imbalance
Lack of digestive enzymes/Hcl
Stress
Eating too quickly
Drinking too quickly with your meal
Fermentable carbohydrates (foods high in starch or sugar)
The Power of Diet
One of the most potent tools in your arsenal against bloating is your diet. Yes, you read that right; the foods you choose to put on your plate play a pivotal role in preventing and managing bloating. Let’s dive into the benefits:
Taming the Culprits: Some foods are notorious for causing bloating. Think carbonated drinks, artificial sweeteners and ‘FODMAP’ fruits and vegetables such as apples, cherries, brussels sprouts, garlic, leeks, mushrooms and onions. By identifying and reducing your intake of these culprits, you can significantly cut down on bloating episodes.
Fibre: The Digestive Hero: A diet rich in fibre, especially soluble fibre found in oats and legumes, can work wonders for your digestive system. Fiber keeps things moving smoothly, preventing constipation and the resulting bloating.
Anti-Inflammatory Foods: Foods such as ginger and turmeric can help soothe an irritated digestive tract. Including them in your diet may reduce the frequency and severity of bloating.
The Magic of Probiotics: Probiotics are your gut’s best friends. Incorporating yogurt (with the good bacteria), kefir, sauerkraut and other probiotic-rich foods into your diet can promote a healthier gut microbiome, potentially reducing bloating.
Add either ½ a lemon or a tablespoon of apple cider vinegar in warm filtered water and drink 15 mins before eating.
Meal Planning for Bloating Relief
Now that we’ve uncovered the benefits of diet and nutrition, here are a few meal suggestions to help with the bloat.
Breakfast: Kickstart your day with a bowl of rolled oats topped with blueberries and a sprinkle of chia seeds. Oats are a fantastic source of soluble fibre, while blueberries offer a dose of antioxidants. I soak my oats and seeds the night before so that they’re more digestible the next day.
Lunch: Opt for a vibrant salad with leafy greens, cucumbers and a drizzle of extra virgin olive oil. Leafy greens are gentle on the stomach and olive oil’s anti-inflammatory properties can be soothing.
Dinner: Enjoy a portion of grilled or baked salmon with steamed asparagus and quinoa. Salmon is rich in omega-3 fatty acids, known for their anti-inflammatory effects.
Testing
If you’ve tried the above and you’re bloating is not improving, it’s time to test (if you haven’t already). These days, I don’t guess, I test. The MetaXplore GI stool test gives a comprehensive report as to the ‘why’s of your gut issues, including bloating. You could have bacterial pathogens, you could have parasites, you could have pancreatic insufficiency (low enzymes), you could be sensitive to gluten and much more.
The Bio-Compatability Food test tells you which foods you’re sensitive to. I have found this to be very successful for various challenging gut issues.
Both these tests can be found in the ‘Healthy Gut Healthy You’ program. Click here for more information or
Heavy metal toxicity – it’s hardly spoken about but it’s one of the most important areas to focus on when improving our health. In our modern world, we encounter heavy metals more frequently than we might realize and their accumulation in the body can wreak havoc on our physical and mental health.
Heavy metals, such as lead, mercury, arsenic, cadmium, and aluminium, are naturally occurring elements present in the environment. While some levels of these metals are found naturally in soil, water and even our bodies, human activities have significantly increased exposure levels – industrial processes, pollution, contaminated water sources and even certain consumer products contribute to the accumulation of heavy metals in our system.
Exposure risks
In pregnancy
Pharmaceutical toxins
Processed foods
Fortified foods
Foods such as large fish, rice, dark chocolate (some brands)
Pesticides, herbicides in food
Occupational, eg mining, paper manufacturing
Homes – cleaning agents, furnishings, clothing etc
Copper pipes
Air pollution and many more
Physical Effects of Heavy Metal Toxicity
Heavy metal toxicity is like a silent invader that slowly infiltrates our bodies, leading to a range of physical health issues. Let’s explore some of the most common effects:
Organ Damage: Heavy metals tend to accumulate in vital organs like the liver, kidneys and brain, causing oxidative stress and disrupting their proper functioning. This can lead to various diseases, including liver and kidney damage.
Nervous System Disorders: Heavy metals, particularly lead and mercury, have a profound impact on the nervous system. They can disrupt neuronal communication, leading to symptoms like memory loss, cognitive impairment, nerve damage, hyperactivity and even neurological disorders like Parkinson’s and Alzheimer’s diseases.
Immune System Dysfunction: Heavy metals can impair the immune system’s ability to defend the body against pathogens, making individuals more susceptible to infections, allergies, and autoimmune disorders.
Cardiovascular Complications: The accumulation of heavy metals in the cardiovascular system can interfere with blood vessel function, increase the risk of hypertension, and contribute to heart diseases.
Respiratory Issues: Inhalation of heavy metals, like lead and cadmium, can cause lung damage and respiratory problems, such as chronic bronchitis and asthma.
Impact of Heavy Metal Toxicity on the Brain
Just as heavy metals silently sabotage our physical health, their effects on our mental well-being are equally dangerous. Here are some ways heavy metal toxicity can influence our brain and cognition:
Cognitive Decline: Heavy metals can impair cognitive function, including memory, attention, and information processing. Prolonged exposure may contribute to the development of conditions like dementia and cognitive decline.
Emotional Disturbances: Heavy metals can disrupt the delicate balance of neurotransmitters in the brain, leading to mood swings, depression, anxiety, and even personality changes.
Developmental Issues: Children and unborn babies are particularly vulnerable to heavy metal toxicity. Exposure during critical developmental stages can lead to learning disabilities, developmental delays, and behavioural problems.
Disrupted Sleep Patterns: Heavy metals can interfere with the production of sleep-regulating hormones like melatonin, resulting in sleep disturbances and insomnia.
Prevention and Detoxification
Although heavy metal toxicity might sound daunting, there are steps we can take to protect ourselves and minimize its impact:
Awareness and Avoidance: Stay informed about potential sources of heavy metal exposure, such as contaminated water, certain foods (e.g., fish with high mercury content) and occupational hazards. Take necessary precautions to minimize exposure.
Healthy Lifestyle: Maintain a well-balanced diet rich in nutrients, antioxidants and fibre. Regular exercise, stress management and adequate sleep help support the body’s natural detoxification processes.
Detoxification Support: Consult a healthcare professional for guidance on safe and effective methods of heavy metal detoxification. Chelation therapy, dietary changes and supplementation with specific nutrients like zinc, selenium and vitamin C can aid in the removal of heavy metals from the body.
Do you have heavy metals lurking in your body? Find out with the Hair Tissue Mineral Analysis (HTMA). Ask me how. You can either email me at sal@salthenutritionist.com.au or book a free 20 min health assessment call here or to find out more about the HTMA test, click here.
If you’re reading this, chances are you or someone you know has been struggling with adult ADHD. It can be tough, right? The constant distraction, the forgetfulness, the difficulty in staying focused – it can really impact your day-to-day life. But did you know that nutrient deficiencies play a role in your ADHD symptoms?
Before we dive into the details, let’s first take a step back and understand what ADHD is. Contrary to popular belief, ADHD is not just a problem for kids. In fact, it affects millions of adults worldwide. ADHD is a neurological condition that affects the brain’s ability to focus, prioritize and control impulses.
Now, you might be wondering what nutrient deficiencies have to do with all of this. Well, it turns out that the brain needs a wide variety of nutrients to function properly. Nutrients like omega-3 fatty acids, magnesium, zinc, iron, and vitamin D are all essential for optimal brain health. Unfortunately, many people with ADHD are deficient in these nutrients.
Let’s take a closer look at some of these key nutrients and how they might impact ADHD symptoms:
Omega-3 fatty acids
Research has shown that omega-3 fatty acids, which are found in fatty fish like salmon and walnuts, can help reduce ADHD symptoms like hyperactivity, impulsivity, and inattention. Omega-3s are important for brain development and function, and many people with ADHD have been found to be deficient in this nutrient.
Magnesium
Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body, including those involved in brain function. Studies have shown that magnesium supplementation can improve ADHD symptoms like hyperactivity, impulsivity, and inattention.
Zinc
Zinc is another essential mineral that is important for brain health. Studies have shown that zinc supplementation can improve ADHD symptoms. Many people with ADHD have been found to be deficient in this nutrient.
Iron
Iron is important for the production of dopamine, a neurotransmitter that plays a key role in ADHD. However, it’s important to get tested for iron before taking a supplement.
Vitamin D
Vitamin D is essential for brain health and has been linked to ADHD. Studies have shown that people with ADHD are more likely to be deficient in vitamin D than those without ADHD.
Now, it’s important to note that not everyone with ADHD will be deficient in these nutrients. However, if you are struggling with ADHD symptoms, it might be worth considering getting your nutrient levels checked. You can get your blood levels checked but this is not a true representation of long term nutrient deficiencies. The Hair Tissue Mineral Analysis (HTMA) test reveals exactly what’s going on including metabolism, blood sugar, adrenals as well as finding out exactly which nutrients are imbalanced. It also reveals any heavy metal toxicity which can play a key role in ADHD symptoms. Blood tests don’t show heavy metal toxicity.
While there is no one-size-fits-all solution to managing ADHD, addressing nutrient deficiencies and making lifestyle changes can go a long way in helping you manage your symptoms.
If you need help in managing your ADHD symptoms and don’t know where to start, have a look at my Mind Your Gut Program. It includes all testing (including the HTMA test), consultations and email support throughout.
If you would like to chat about the above or have any questions about how I can help, you are welcome to book a FREE 20 min health assessment call here
ADHD/ADD is on the increase, in children, adolescents and adults. When I mention ADHD/ADD and the words ‘diet and nutrition’, I tend to get blank looks. They’re thinking, ‘How on earth can YOU help as a Clinical Nutritionist?’ I’m sharing with you my first step in the ADHD/ADD treatment process.
The traditional way of treating ADHD is medication. One approach fits all more or less. The Hair Tissue Mineral Analysis (HTMA) test is individualised, therefore, every report is different. In other words, a different approach is required for each person.
*Jackie came to see me with diagnosed ADHD and ADD. We received her HTMA and Bio-compatability reports back from the labs and the results showed:
Jackie was a Fast metabolic type. This indicated that she had Sympathetic Dominance which means that her sympathetic nervous system was constantly in Fight/Flight mode. People like this tend to suffer from:
– Hyperactivity – High heart rate and blood pressure – Sensitive to caffeine, nicotine and sugar – Increased adrenalin and cortisol – Headaches and migraines – Racing thoughts, sensitivity to light/sound – Anxiety heightened emotions – Overactive digestion – IBS etc – Agitation, worry and fear
Her mineral ratios showed that she had high calcium to potassium, low sodium and potassium relative to calcium and magnesium which means that she was very fatigued and her thyroid and adrenals were under-functioning. Although she was fatigued and exhausted, she was ‘wired but tired’. You know that feeling when you’re ‘running on adrenalin’ and can’t sit still? She was given sodium and potassium as well as an adrenal supplement to support her adrenals.
Her copper level was high compared to zinc which means that she was suffering from depression, anxiety and hyperactivity. There are too many symptoms relating to a zinc/copper imbalance to mention here but excess copper is stored in brain tissue and is associated with a broad spectrum of psychological disturbances and dysfunctions. The excess copper needs to be reduced with nutritional supplementation.
Jackie had a heavy metal ‘burden’ which means that some metals were indicated but not at a toxic level. It should be said that when Jackie is going through her ‘copper detox’, heavy metals can increase which will need to be eliminated.
Jackie’s minerals were generally quite low, therefore, she wasn’t absorbing all her nutrients. Hydrochloric acid tends to be low as we get older, from chronic stress and taking medications. She had apple cider vinegar in warm water before eating, chewed her food slowly and made sure she was eating enough protein. The zinc supplement to reduce the copper also helped with producing HCL.
Diet – Jackie did the Bio-compatability food test which tests for over 500 foods, personal care and household products that she was reacting to. By following this food plan, her inflammation was reduced and a gentle detox at the same time. She also eliminated gluten and dairy. More info on gluten and dairy will be in a separate blog. The gut is related to the brain via the gut-brain axis, therefore, it is vital to improve the health of the gut which the Bio-compatability test does.
In summary, Jackie followed a diet plan and supplement program specific to her as well as lifestyle advice. After as little as 4 weeks, she felt more calm, more focused, less impulsive, less fatigued and had better sleep.
If you would like to chat about the above or have any questions about how I can help, please book a FREE 20 min health assessment call here.
When I started to write this blog, I thought where on earth do I start? Overwhelm and racing mind. Sound like ADHD already? So many things to talk about, don’t want to overload with too much information etc, etc. After a few days, it was running into a few pages. Stop! I thought, this has to be simple!! This first blog is about how I came across adult ADHD in the first place and how I view this new world as a Clinical Nutritionist.
When I hear the term ADHD, I don’t think of it has a diagnosis or a label. I’m not against a diagnosis at all and ADHD does exist but I think that a diagnosis can be overused and overmedicated. It helps many people better understand what’s wrong with them. What first comes to my mind though is not ADHD but a medical disorder, in which neurological, nutritional, genetic and environmental factors imbalance the brain, causing imbalanced behaviour.
ADHD first came to my attention when my kids were at school. Real life stories of primary and secondary school students underperforming, hyperactive, disruptive and being given medication. I was horrified. ‘Why are these kids medicated at such a young age?’, and ‘Their parents need to know about a non-medicated option!’.
These thoughts were pushed to the back of my mind until years later, a woman came to see me with ADHD type symptoms. We did the Hair Tissue Mineral Analysis (HTMA) test which told me exactly what was going on with her health. It showed her mineral imbalances/deficiencies and any heavy metal toxicity. This in turn, told me about her metabolism, stress levels, blood sugar levels, adrenal health and much more. 4 months later, she was managing many of her symptoms by making changes to her diet and lifestyle, with the help of therapeutic supplements to improve and balance her mineral levels.
Adult ADHD traits
What exactly are these symptoms or character traits? There are too many to mention but here are a few that you might recognise:
Unable to concentrate/focus
Forgetful
Fixated on specific topics
Being told you’re dumb, lazy, chaotic
Strong sensitivity to rejections
Overactive mind
Anxiety, depression, stress
Poor time management skills
Impulsive and impatient
Do any sound familiar? You may be comfortable with some of these and they might be part of your personality. But some of them can interfere with your everyday life in a negative way and stop you from getting ahead or leading a normal life. I can relate to many of these but I’ve managed to overcome them with diet, nutrition and psychological help from a Kinesiologist and Human Design Coach.
The Whole Person
As a Clinical Nutritionist, I look at the whole person, not the label or diagnosis. This means looking at all the systems of the human body such as the gastrointestinal system, the endocrine system and the nervous system and how these connect to the individual’s diet, nutrient deficiencies, inflammation, gut health, food sensitivities, neurotransmitters, to name a few.
For example – If you talk too fast, you’re super busy, unable to focus on one task, poor sleep, anxiety, impatient – the sympathetic nervous system needs to be addressed. It’s hypersensitive and as many of you know, your gut is connected to your brain. Therefore, the health of the gut microbiome (gluten and other food sensitivities, dysbiosis, leaky gut, constipation), diet (food choices) and nutrient deficiencies (zinc, magnesium and many others are common) is where I start.
The ADHD brain functions differently to the ‘normal’ brain but that doesn’t mean that medication is the only option (I’m not against medication by the way). But I think medication is a band aid approach. The other approach is to treat the person as a whole and assess the neurological, nutritional, genetic and environmental factors.
If you’re wanting to prioritise your health, including your ADHD brain, or have any questions at all, please book a free 20 minute health assessment call here.
