Foods for Winter

In winter the yin is emphasized. We tend to be more receptive and introspective. We may move less and eat more. The outer surface of the body cools and we emphasize warming the core. It is a time to rest and meditate, though some exercise is useful to keep us supple and healthy. A little extra weight can help to insulate the body. The kidneys are the organ most affected by wintertime.

We may crave warm filling soups such as Winter root soup, cream of carrot soup and gypsy soup. We may also crave roasted nuts and vegetables. The kidneys can be strengthened by small dark beans and steamed winter greens. The salty and bitter flavours can help to sink and center the energy which is important for storage. Salty foods are softening and moistening. Bitter foods and draining and cooling. Be careful with adding salt as it may cause coldness. Bitter-flavoured foods can also help to warm the heart.

Examples of bitter foods include citrus peels, chicory, and burdock roots. Foods with some bitter quality include broccoli, cabbage, cauliflower, rye, kale, oats, carrot top, and amaranth. Dandelion tea is bitter. If you are still feeling cold cloves, fennel seeds, black peppercorn, black beans, onions, leeks, garlic, and ginger can help. Warming drinks like ginger cinnamon tea can help too.

Millet, seaweed and seafoods, barley, miso are salty foods. Foods often contain added salt. It’s important to less raw foods in winter if you live in a cold climate since they are cooling. Fruit smoothies are particularly cooling if the pulp is removed.

If you live in a cold and damp climate in winter bitter and pungent flavours are good for balance. Root vegetables, leeks, radishes and duck are suitable. If you live in a cold and dry environment in winter then pungent and salty foods are good for balance. Animals that live in the forest are designed to deal with the cold and damp climate. These include chicken, cows, and river fish. Rice, rye and pearl barley are appropriate.

To avoid overeating eat slowly. This allows us to sense when we are full and if we chew the food for longer it allows our saliva to begin the process of digestion.

Pitchford, 2002, Healing with Whole Foods Asian Traditions and Modern Nutrition, North Atlantic Books, Berkeley

Miles, 2013, Enlighten Weight Cultivate the Garden Within, Oregon

How the Microbiome affects health

The microbiome consists of the harmful and beneficial microbes in the body. Some a symbiotic meaning they help both the host and the microbiota. Others are pathogenic meaning they promote disease. Most of these are in the gut but some lie elsewhere. A microbe is a microorganism, especially a bacterium that causes disease or fermentation (Oxford English Dictionary). According to the Centre for Ecogenetics and Environmental Health humans are mostly microbes. Microbes outnumber our human cells ten to one. The bacteria in the microbiome aid food digestion, protect against harmful bacteria, and produce vitamins including B12, thiamine and riboflavin, and Vitamin K, which is needed for blood coagulation. The Human Microbiome Project (HMP) funded by the National Institutes of Health (NIH) is worldwide research mapping the human microbiome.

Your gut bacteria may be responsible for your insomnia according to an article by nutritionist Judy Chinitz in biomedbuzz.com. According to the research pro-inflammatory cytokines like interleukin-6 seem to be the link between sleep and the gut microbiome. The dysregulation of this cytokine has been linked to other autoimmune diseases such as rheumatoid arthritis, osteoporosis and psoriasis. Increased gut bacterial diversity has been associated with better sleep. In particular Bacteroidetes and Firmicutes are positively associated with sleep efficiency.

In the Western world we are not concerned about dietary iron (Martin, November 07, 2019). However about a quarter of the worlds population is iron deficient. The gut bacteria play a role in where this iron goes to. Iron deficiency anaemia can lead to symptoms such as shortness of breath, fatigue and heart palpitations. Too much iron can lead to a condition called haemochromatosis.

People with fibromyalgia have different gut bacteria reports Catherine Paddock in Medical News Today (June 24, 2019.) A study in women showed that 19 different gut bacteria were present in higher or lower numbers in patients with fibromyalgia.

Tea compounds and the Microbiome. "The findings (of the study in pubmed) appear to support the hypothesis that tea ingestion could favourably regulate the profile of the gut microbiome and help to offset dysbiosis triggered by obesity or high-fat diets."

Western Lifestyle can be a threat to gut bacteria. ScienceDaily.com report on a study of a common gut microbe. Previous studies have shown a connection between Western Lifestyle and obesity, GI disorders, allergies and autoimmune disease. Prevotella copri a microbe found in the intestine of Ötzi, the iceman found in Ötztal Alps and in non westernised countries is only present in 30% of Western Individuals.

An article in medicalxpress.com looks at how genetic differences in the immune system shape the microbiome of mice. Most of the differences are due to innate polymorphic genes, or different variations of genes in the MHC.

Probiotics May Actually Be Hurting Your ‘Gut Health’ according to The Wall Street Journal (October 21, 2019). Taking probiotics that often only include two strains of bacteria can lead to a reduction in the variety of healthy bacteria in our body.

I can help you to improve your Microbiome (gut bacteria) by giving you dietary advice that is tailored to you.

Diet and Nutrition a look at some recent blogs, recipes and articles

A summary of recent articles relating to Celiac Disease

https://gluten.org/branchnews/digestive-disease-week-ddw-2019/?fbclid=IwAR1jdXJCHPg2IU5O_ZfMx4csYZkoknxaE4ovHkfCmickb8ZWjyZ8IWbTYhE

TED talk on Gluten intolerance with Dr Rodney Ford who studied it extensively. He describes gluten as an antinutrient. The body can’t digest it and it causes digestive problems including bloating, diarrhoea and constipation, tiredness and depression.

https://www.youtube.com/watch?v=J6JrHteOsII&feature=youtu.be&fbclid=IwAR3P8XMA5_-EFTmqhnll1FrdT0Pmlh2K3BvgdBM37qfmGpkIm5lVqwUvuEA

The Microbiome is what we eat reports technologynetworks.com (July, 2019). What and how we eat influences health and disease. Our dietary patterns in turn influence our Microbiome (Gut Bacteria.) If our diet is good then it will have potentially beneficial bacteria and if it is poor it will have potentially harmful bacteria. The microbiome forms part of our immune system and affects inflammation, nutrition uptake and synthesis of vitamins.

https://www.technologynetworks.com/immunology/news/our-microbiome-is-what-we-eat-321772?fbclid=IwAR3G1ty5IPFEBpGa_XZhzH8q3oklOoMIH6TDjQcs5qUWgMklY1doDpkzPVg

Summer is a good time to eat foods that are considered to be energetically cooling. Acupuncturist Jennifer Dubowsky writes about Summer, Fire, Joy and Cooling Foods (June, 2019). Salads are cooling, strawberries and watermelon are in season. Mint tea and green tea are a good alternative to Iced Tea:

https://jenniferdubowsky.com/summer-fire-joy-and-food/?fbclid=IwAR38tklAc4ZGn52EzXFOGyQOlzdeWaUNqFaH1TkhmsfrvWQFbypmuv8qXZY

An observational study suggests possible link between sugary drinks and cancer reports Neurosciencenews.com (July, 2019.) The study published in the British Journal of Medicine. There is a growing body of evidence that we can reduce cases of cancer by limiting sugar intake. The consumption of sugary drinks has risen over the last decade and has been linked to obesity:

https://neurosciencenews.com/sugar-drink-cancer-14456/?fbclid=IwAR0XHUPFHLtkaNVijmaKBF07VePW5gf1sJkLxcs0m7N6jse9tyHxXTEsIX0

Research shows that drinking Matcha tea can reduce anxiety according to Neurosciencenews.com (July, 2019.) Japanese Machta tea is growing in popularity. It has been used for medicinal purposes throughout history. What was lacking was scientific evidence to back up these claims. “Mice given Match extract showed a reduction in anxious behaviors. The calming effects are a result of Matcha activating dopamine and serotonin receptors.”

https://neurosciencenews.com/matcha-tea-anxiety-14443/?fbclid=IwAR0tOojJZ8TbaS0jHtdtyL_I9VZJ4--waON1FqLzJCtwuD8Q3yhpi8ielkw

Drinking too much fruit juice (or any sugary drink) linked to premature death risk reports CNN (May 17, 2019.) Sugar sweetened drinks often have no nutritional value. High consumption of sugar has already been linked to obesity, cardiovascular disease, diabetes and elevated triglycerides. According to a study published in the Journal JAMA Network Open “drinking an excessive amount of fruit juice could lead to an increased risk of premature death ranging from 9% to 42%.” The consumption of fruit juice may not be as harmful as sugar sweetened drinks. However both should be limited in children and adults especially for those trying to lose weight according to American Academy of Pediatrics and the Dietary Guidelines for Americans.

https://edition.cnn.com/2019/05/17/health/fruit-juice-sugary-drink-early-death-study/index.html?fbclid=IwAR2_oUNeWA9E-oNwaByLopoWzVEtekm3_S361c1E-9C-337fp5mOKyj1oP0

The Guardian introduces it’s 20 best tomato recipes: part 1. These include tarts, stir fried eggs with tomato, chicken tinda tostadas and tomato fritas among others.

https://www.theguardian.com/food/2019/jul/22/20-best-tomato-recipes-part-1-claire-ptak-tart-fuchsia-dunlop-stir-fry

A more healthy option from the Guardian (Jan, 2019) is their recipe for Carrot, orange and ginger juice from Henry Dimbleby. It is simple to make. “The orange adds zing and the ginger brings an underlying warm buzz”:

https://www.theguardian.com/lifeandstyle/2011/jan/21/carrot-orange-ginger-juice-recipe-henry-dimbleby

References

https://www.bmj.com/content/366/bmj.l2408 Sugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohort Srour et al. The British Medical Journal June, 2019

https://www.sciencedirect.com/science/article/pii/S1756464619303093?via%3Dihub Anxiolytic activities of Matcha tea powder, extracts, and fractions in mice: Contribution of dopamine D1 receptor- and serotonin 5-HT1A receptor-mediated mechanisms Kurouchi et al. The Journal of Functional Foods Volume 59 August 2019

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2733424 Association of Sugary Beverage Consumption With Mortality Risk in US Adults A Secondary Analysis of Data From the REGARDS Study Collin et al (May, 2019)

The Microbiome

Inside your body there are trillions of microscopic organisms: bacteria, viruses, fungi and archaea - collectively known as the microbiota. They live in the gut, on the skin and in the vagina. They have an affect on our mood our sleep and our health. They help to breakdown our food and help fight off hostile bacteria. This video from nature video explains what they are:

https://www.youtube.com/watch?time_continue=2&v=c_ZRZkU-FEw&fbclid=IwAR0R9SdTjRdMTp_6eK-dN6xZvM3MiQzV08RVusvzT3X-VAqQGEzHgARZeZE

The British Medical Journal explains more about what the microbiome is. The human microbiome is composed of communities of bacteria (and viruses and fungi) that have a greater complexity than the human genome itself. The microbiome is dynamic and changes with early development, environmental factors such as diet and use of antibiotics and especially in response to disease.

https://ep.bmj.com/content/102/5/257

Innate Lymphoid Cells are a link between the nervous system and microbiota in intestinal networks. This study (Han et al, 2019) describes the link:

https://www.hindawi.com/journals/mi/2019/1978094/?fbclid=IwAR0XHd85Mv3CcO7Of_9Exshogh0yKiIMZzGjb-W80zRRsCnw35nB5O5ej3k

The microbiome affects our overall health. Social stress alters both the composition and behavior of gut bacteria, leading to self-destructive changes in the body’s immune system.New research (American Society for Microbiology) explores the health impacts of stress on the microbiome:

https://www.psychologytoday.com/ca/blog/neuronarrative/201906/could-stress-turn-our-gut-bacteria-against-us?fbclid=IwAR2j6-zXowcT78p-8cRL-E_f5eIn7moEGaY-NXzz82b7xH3GhJNA-EBA4xA

This podcast from Botanical Biohacking explains the link between microbiota, mucus, and Bipolar Disorder:

https://botanicalbiohacking.com/blog/2019/7/2/0p3dvh6ep1t5abp40m1gx5dconz7vs?fbclid=IwAR3A3d_hkNvRXdt4m_E6w_y5h_DT-A20y0b-7bkvuOfsMCXZYd8v8uqeYU4

Gut bacteria are critical for optimal muscle function. Nay et al, (2019) research a possible link with glucose homeostasis:

https://www.ncbi.nlm.nih.gov/pubmed/31039010?fbclid=IwAR3UCTyt2ryRxYXH67UzpdPpZd8anBpVwo50KN1_OazRLEyPeq4_Jj6Z2BA

A new study (Scheiman et al., 2019) looks at a possible link between Gut bacteria and exercise. They found that specific gut bacteria called Veillonella is correlated with increased aerobic exercise capacity in humans and mice:

https://www.psychologytoday.com/us/blog/the-athletes-way/201906/does-one-type-gut-bacteria-make-aerobic-exercise-easier?fbclid=IwAR2KzZrO6Ciu5TyIZ46I0QbI--_4iScXsKIrmemQlhWwy8Im4tow_Uy59DA

Medical News Today report that common food additive may impact gut bacteria, increase anxiety. A study in humans concluded that gut bacteria "can be directly impacted by these commonly used food additives, in a manner that subsequently drives intestinal inflammation."

https://www.medicalnewstoday.com/articles/324232.php?fbclid=IwAR3BPq2LQpTxIcajXmyVFIic2SmlZZQyq2QbK2z2FWISZTCe6AGs-g1oE2U

Fibromyalgia is linked to the microbiome report Neuroscience News (2019). Scientists from McGill University have found a correlation between a disease involving chronic pain and alterations in the gut microbiome. Fibromyalgia is characterised by chronic pain, fatigue, and impaired sleep. It affects 2-4 percent of the population and has no known cure.:

https://neurosciencenews.com/mirobiome-fibromyalgia-14286/?fbclid=IwAR2OCewm7QieHiEaEr8ep6iE4_8raaDc8T3UN5H90izv2wYpwnM1euR_Kek

Anxiety might be alleviated by regulating gut bacteria report Science Daily (May 2019). A team of researchers from the Shanghai Mental Health Center reviewed 21 studies. They found that non probiotic interventions (i.e. a change in diet) were more effective than probiotic interventions for alleviating symptoms of anxiety.

https://www.sciencedaily.com/releases/2019/05/190520190110.htm?fbclid=IwAR2hMXhoOu2FYtvEaZRQ6yQmGYS-dmNicIIWxSFlvDe6p6biHpeJ_EUIuqU

Gut bacteria associated with chronic pain for the first time, Medical Express.com report

https://medicalxpress.com/news/2019-06-gut-bacteria-chronic-pain.amp?fbclid=IwAR3XxfjQI33nwagJsLFt-24jXNxfXlEQEDEfgMtyKuvSMPlKKhXyIvF8q9U

Babies' Temperament Linked to Their Gut Bacteria according to scientists in the FinnBrain research project of the University of Turku (Technologynetworks.com, June 2019). “One of the findings was that greater diversity in gut bacteria is connected to lesser negative emotionality and fear reactivity”.:

https://www.technologynetworks.com/neuroscience/news/babies-gut-bacteria-linked-to-their-temperament-320836?fbclid=IwAR3_DMXdoNU6ZZ3G3J13LN1DN1Xf5QDStyuV7-YtwUJLnQqcu1pXb5RpEDA

Men's Testes Have a 'Microbiome.' Could It Affect Fertility? A study from Italy suggests that microorganisms may live naturally in this part of the male reproductive system. They also found that the testicular microbiome may be different in men with a type of infertility called azoospermia, who have no measurable sperm in their semen, than it is in fertile men:

https://www.livescience.com/62852-men-testes-microbiome-fertility.html?fbclid=IwAR0Mw_gZ7gc9-cHkonDX4qy3I-LSeZ7lrlOFwC_Q53eazSOPCJO-ByyE5AY

Food Diet and Nutrition

Overeating and lack of exercise leads to diabetes and reduced brain function

An average person today eats far more calories than they used to according to Australian National University (ANU) as reported in Neuroscience News (June, 2013). It is the equivalent of eating an extra fast-food burger meal a day. This along with a sedentary lifestyle has led to an increase in type 2 diabetes and a decline in brain function. The ANU found that “We’ve found strong evidence that people’s unhealthy eating habits and lack of exercise for sustained periods of time puts them at serious risk of developing type 2 diabetes and significant declines in brain function, such as dementia and brain shrinkage.” The research reports that 30% of the population is either overweight or obese and that 10% of the population has type 2 diabetes.

Breast milk is teeming with good bacteria

Breast-fed milk may nourish a baby’s microbiome in ways that bottled breast milk can’t. The New York Times (June, 2019) reports that in the early days of a babies life bacteria colonize the skin, mouth and gut. The microbiome has a far-reaching impact on the babies health. Gut bacteria in the first two years of life play a key role in the development of obesity at age 12 (Stanislawski et al, 2018). Furthermore, according to the NYT breast milk seems to be rich in beneficial bacteria only when it comes directly from the mother’s breast.

Heavy metals found in fruit juices

CBS News reported that heavy metals had been found in some popular fruit juices. They were found to contain lead, arsenic, and cadmium. 45 of packaged fruit juice were tested and all of them contained heavy metals. Although the levels of heavy metals had decreased since the last time they were tested the report recommended that parents give their children less fruit juice. The CDC says that long term exposure to heavy metals puts people at risk of kidney disease, diabetes, high blood pressure, impaired ability to learn and certain types of cancer.

Banned bread: why does the US allow additives that Europe says are unsafe?

The Guardian (May, 2019) reports that China, Brazil and members of the EU have banned chemicals that America deems safe. This is particularly worrying with regard to Brexit. If we make a new deal with America we may end up importing a wide variety of foods with much lower safety standards. Chlorinated Chicken is just one example that has been in the news recently. The chemicals used in whiteners, rising agents and dough conditioners may be harmful to human health. Both Potassium Bromate and Azodicarbonamide (ACA) have been linked to cancer. Though the US Food and Drug Administration (FDA) considers these to be “generally recognized as safe” many experts disagree. The FDA was asked to investigate but was unable to due to “limited availability of resources and other agency priorities”

Should Sugar be treated like Smoking

With sugary drinks are already being taxed a leading think tank has even suggested sweets, snacks and sugary drinks should be wrapped in plain packaging to help the population to make better choices and to reduce pester power for busy parents (BBC, June, 2019). The Institute for Public Policy Research (IPPR) made that suggestion alongside a ban on junk food advertising. The food industry wants to keep packaging as is to maintain brand identity. However the government realises that bold moves are needed if the ambition to halve the child obesity rate by 2030 is to be achieved.

References

https://neurosciencenews.com/burger-brain-14230/?fbclid=IwAR0cbqJNyRjUZbmMOdVJFoswwTmxq5oH4zNZLVhasGNLLK-O1pqs7AVguAI

https://www.nytimes.com/2019/06/12/health/breastmilk-microbiome-parenting.html?action=click&module=Well&pgtype=Homepage&section=Health&fbclid=IwAR243R5EZnltXk6PknLx3V2WwbA68OxL-QmAIebWYZBFf2678AHzmM5GOFY

https://mbio.asm.org/content/9/5/e01751-18

https://www.cbsnews.com/video/heavy-metals-like-arsenic-and-lead-found-in-45-packaged-fruit-juices-report-finds/?fbclid=IwAR0s3UBWTJIDQT_pgvU6giQ0eS8uOLZHehoyOQZzsw7WKKaVF33WqSNOgqU

https://www.theguardian.com/us-news/2019/may/28/bread-additives-chemicals-us-toxic-america?fbclid=IwAR02OST8xXF_NjvQuaj7dFOCgNdhfld3gBRbHUC5hueQjGnEo5L35mGIXII

https://www.bbc.co.uk/news/health-48499195?fbclid=IwAR3c3qSPIyZnudAFc5ChCbDdFSkevYIf_mxvCyV7O-L_y6lSms0yrZMGBF4