Your gut, aka "inside your belly", has been proven to be your bodies literal "second brain". For years, the medical world has been trying to figure out what causes our moods to change and what causes common problems that most of us face like stress, anxiety, and even depression. These are common problems, and we know they are linked to serotonin, but did you know that 95% of serotonin isn't even produced in the brain? 

Serotonin is actually produced in the gut.

What we eat is directly related to our emotional health. Our gut consists of bacteria and we need those bacteria to have a healthy balance or the rest of us will not be balanced including our mood. Your gut and your brain work together, so if one is out of balance the other will be also. 

Have you ever had an upset stomach because your mind was stressed? Well, think about it, if it works one way it works both ways. There have been many scientific studies that have linked mood problems to gut problems and vice versa. 

Is your gut balanced with good bacteria? That is the recipe for a healthy gut and a healthy mood. The best way to make sure your body has healthy bacteria for your gut is to feed your gut healthy bacteria. Some symptoms of an unhealthy gut include gas, bloating, nausea, sugar cravings, and more. 

What you may not realise is that there are many seemingly unrelated health issues (often not recognised by doctors) that are linked to your gut health, such as:-

the cause of your weight gain, eczema, acne, arthritis, allergies, autoimmune disease, rashes, chronic fatigue, mood disorders, dementia, cancer, hormone imbalances and more. 

So having a healthy gut can mean a lot more than being free of bloating or heartburn! 

 It’s absolutely crucial to your health and is connected to everything that happens in your body. Treating the ‘gut’ is where you may need to start ‘fixing’ a health problem, it’s where I always start.

 Digestive disorders are extremely common and include irritable bowel syndrome, constipation, diarrhoea, heartburn, reflux, gas, plus more…..

 Having a healthy gut is absolutely essential if you want to achieve optimum health.

 Why is your gut is so important?   

 Your entire immune system is only protected from the outside world (toxins, viruses etc.) by a very thin and fragile lining – only one cell thick. If the delicate lining of the gut is damaged and the barrier penetrated, your immune system goes onto high alert to ‘fight’ these foreign particles, this is what can make you allergic to foods, easily sick and produces inflammation.

 Your gut also has an ecosystem of its own, with billions of essential bacteria that digest food, regulate hormones, remove toxins and produce vitamins to keep you healthy. If this ecosystem goes out of balance with too many of the wrong kind of bacteria, like parasites and yeasts, you may have what is known as dysbiosis.

 Your digestive system is sometimes referred to as your second brain it’s also created out of the same type of tissue and has more neurotransmitters than your brain. Messages constantly travel back and forth between your gut-brain and the brain in your head, any disruption to these messages will affect your health.

 Neuroscience shows promising research in an area called ‘brain-gut’ interaction. indicating that our ‘gut instinct’ is a physical reality based on an intricate system of feedback, originating in the digestive region. Chronic stress (and other negative emotions like anger, anxiety and sadness) can trigger symptoms and disease in your gut.

 As Harvard researchers explain: the connection works both ways, meaning that while stress can cause gut problems, gut problems can also wreak havoc on your emotions.

 If your gut is not eliminating efficiently and if you’re not very ‘regular’ then toxins produced by your body build up and as you can imagine it’s going to impact your health.

 You may be able to change your chronic symptoms, simply by fixing your digestion.

 9 Essential Questions To Help You Get Your Gut Healthy: 

1. Are you eating enough fibre? Like vegetables, beans, nuts, seeds and whole grains.
2. Do you have any food sensitivities? These are usually caused by gluten, dairy, yeast, corn, soy and eggs.
3. Are there any irregularities in your gut? Wind, bloating, loose stools, discomfort, constipation-check for parasites, bacteria and yeast.
4. Have you had any antibiotics? You may need to repopulate your gut with good bacteria.
5. Do you need to boost your digestive enzymes? You may need digestive enzymes to convert food to what your body needs.
6. Do you need to rebalance your gut bacteria? Take probiotic supplements.
7. Do you have inflammation in your gut? You may need omega-3 to reduce any inflammation.
8. Has your gut lining been compromised? You can heal your gut lining using healing nutrients.
9. Are you often stressed or anxious?

Getting your digestion back to normal can be done and it’s essential if you want to achieve vibrant health. 

Is it possible that something like eczema starts in the gut?  Yes, if there is a leaky gut – when the one-cell lining has been compromised and food particles enter the blood stream, the body reacts as if it’s fighting foreign invaders. 

Possible solutions – take probiotics and glutamine to rebalance the ecosystem and heal the lining of the digestive system, this will prevent food particles from going where they shouldn’t. 

Probiotics can be in pill form, or you can get them right through your diet. Excellent sources of probiotics include kefir and fermented or cultured foods and beverages. 

 Keeping a healthy gut in check will help you to digest food properly, absorb vital nutrients, and maintain a healthy state of mind aka your mood. 

 What steps have you taken to fix your digestion? How have they worked? Work on the inner tube of your body using the steps above and watch as your symptoms stat to disappear.

As a Naturopath I can help you address your digestive issues that may be affecting the quality of your life, formulating a personalised treatment plan to suit each person depending on their needs. 

To get the support you need to manage your weight, hormones, skin, digestive issues, stress, anxiety or energy levels please contact [email protected]

You can make use of my Complimentary 15 minute phone call to get your questions answered.

This is one of the systems in your body that doesn’t get enough attention and it’s function is so critical - that’s your lymphatic system. 

This expansive system travels throughout your body to remove waste from every cell while helping to regulate your immune system. That is always a big deal!

 These are some of the signs you’re lymph needs more support and is congested:-

What is your lymphatic system?

It includes a complex network of vessels, ducts, lymph nodes, the spleen, the thymus, the adenoids, and the tonsils. While your circulatory system takes nutrients to all your tissues, the lymphatic system helps get rid your body’s toxins and waste.

Stagnant lymph flow leads to waste and toxin build-up, weakening your immunity and may lead to variety of health issues. Your lymph is also full of white blood cells to help fight infection, and it's critical for strong immunity.

Your lymph needs to flow freely like a river

The lymph tackles toxins that are introduced to the body from both external means (food, air, personal care products, water) as well as internal ones (damaged proteins and cellular/metabolic waste), making it a key detoxification pathway. Once the toxins enter the bloodstream, they are purified through the largest lymphatic tissue in the body, the spleen.

 Your diet can affect your lymph and essentially ‘clog’ it up. Certain foods are what we refer to as mucus causing and don’t do your immune system any good. These foods, and it’s different for different people, can cause you to look more swollen, you can be fit and slim and still have saggy skin over your kneecaps and below your bra. This is your body holding onto toxins, when your lymph is clogged and not flowing freely.

What you don’t eliminate you’ll accumulate ... and where does it go?

Of all the body's 7 channels of elimination: the liver, lungs, colon, kidneys, blood, skin, and lymphatic system, the lymph is the most critical. It represents 75% of your total body volume and is made up of about 95% water, your blood accounts for 25% of your body's fluids. 

Most of us don’t realise that the spleen is our main immune defense, fighting infection, holding a reserve of red and white blood cells and destroying worn-out red blood cells in the body.

If you’re taking care of your lymphatic system, you may also start to notice that you retain less water/ lose weight, fewer aches/ pains, your skin clears up, and you’ll have more energy.

 What are all the functions of your lymph fluid?

• Filters bacteria, foreign materials, toxins and harmful substances
• Drains excess fluid from tissues and cells into the bloodstream to prevent water retention, swelling & inflammation
• Transports proteins back into the blood supply
• Produces antibodies to fight bacteria
• Absorbs fat from intestines and transports it back to the liver

How does your lymph get congested?

Chronic stress - when you are under stress, your body creates stress-fighting hormones and inflammation. When your body is fighting inflammation and pathogens, your body is creating more and more white blood cells to counteract this. As a result, your lymph nodes can start filling up, backing up the whole lymph system, and create swelling.

Digestive imbalances - may irritate the intestinal villi, most of your lymphatic system surrounds your gut with the Gut Associated Lymphatic Tissues (GALT). Hence your gut health and the health of the intestinal villi is essential for lymph flow, detoxification, and immunity.

Nutrient deficiencies – such as iodine, magnesium and vitamin C are important to mitigate the harmful effects of environmental toxins and to support your lymph system in protecting your body. 

Dehydration and a of lack physical activity can result in lymph fluid slowing down. Your lymph system relies on pressure from muscle movement and breathing to move fluids around. Lacking this pressure due to a sedentary lifestyle or chronic dehydration may slow and congest your lymph system.

 How does the lymph system work?

It moves slowly like a sloth. The lymph fluids (which collect cellular wastes) flow to the lymph vessels, and then on to the lymph nodes and then on to the body's eliminative organs (kidneys, colon, lungs and skin) for the elimination of wastes. 

What are lymph nodes? 

Your body has 600-700 lymph nodes throughout your body i.e. tonsils, adenoids and appendix. All cellular wastes and damaged cells must go into the lymph nodes where they are broken down and neutralised before they are eliminated. 

What are the physical symptoms of accumulated cellular acid wastes? 

 A clogged lymphatic system could lead to - cellulite, oedema (fluid retention), chronic pain, sinusitis, swollen glands, eczema, arthritis, sinus and ear infections; throat problems, colds and pneumonia.

 If you are experiencing symptoms of lymph congestion, you may benefit from trying some natural ways to stimulate your lymph system. Here are nine ways to help boost a healthy lymph flow. 

 1. Exercise and move.

Your lymphatic system doesn't have a pump, so it absolutely needs movement in the form of exercise to get it going. Unlike the circulatory system, which depends on your heart, the. You may have noticed that your legs are more swollen if you sit all the time - that's your lymph. 

 Get up, move, and stretch. One of my favourite ways and it’s so beneficial for your lymph system is to use a rebounder. I wrote an article on this – you can read about it here. 

2. Try deep breathing.

A great way to move your lymph is deep, slow breathing. The lymph collectors are sitting right under the sternum, do some breathing exercises every day. Deep breathing can promote intrathoracic pressure to improve the oxygen supply to your cells. 

 Your rib cage is a major lymphatic pump that is necessary for healthy lymphatic flow. Try yoga, breathe work and aerobic exercise.

 3. Alkalise

Living an acidic lifestyle is the biggest contributor to a stagnant, dehydrated lymphatic system. Start your day with a glass of warm lemon water immediately after waking. This helps to clear your digestive tract of any stagnation, that has accumulated overnight, it will also alkalise your system. Lemons are alkaline!

An acidic lifestyle includes eating acidic foods - processed, dairy, animal proteins, fried foods, coffee, alcohol, soda, energy and sports drinks. Other acidic lifestyle contributors are smoking, drugs and emotional stresses. 

When you stop eating acidic, mucus-forming foods and start cleaning your body out with alkaline, whole living foods you will have a more robust internal environment which will improve your immune system so you will not be as susceptible to infections.

Going on an elimination diet in which you focus on gluten-free grains (quinoa, millet, amaranth, buckwheat), seeds (pumpkin, sunflower, sesame), and fresh organic vegetables and fruits will help you detox and clean out your lymphatic system in just two to three months.

4. Hydrate. 

Proper hydration improves your skin’s health and helps reduce the appearance of cellulite, wrinkles, and blemishes. 

4. Dry Skin Brushing.

Dry brushing your body before you go in the shower! Sounds odd I know, but it gets your circulation going and removes dead skin cells with toxins that clog the lymph. It will leave your skin soft, renewed, and invigorated. 

This simple technique has been around for more than 5,000 years, making it one of the longest-standing traditions for natural health. Ayurvedic practitioners sometimes refer to it as garshana, and it is often used to promote better blood circulation at the start of the day. 

The simple act of pampering your skin with a natural bristle body brush takes only a few minutes, but it helps with many different conditions by: 

Moving lymph, Increasing energy, Improving cellulite and supporting the body’s ability to detox

7. Take hot baths.

 Fill a steaming bathtub with two cups of Epsom salt (make sure there are no added ingredients like artificial fragrances, flavours, or colours) and a half-cup of baking soda—this is very detoxifying and supplies your body with magnesium—it also helps with deep sleep! 

It also assists the lymph with clearing out toxins and rejuvenating cells.

 8. Use essential oils.

 Essential oils are great to use in the bath or massage on the legs and arms mixed with calendula oil or St. John's wort oil. Calendula is great for breaking up lymph stagnation—the massage oil or drinking the tea.

 It's important to combine essential oils with a "carrier" oil so they can penetrate the skin. Make sure you use quality brands to ensure their purity. The brand I use for our family is doTerra,

 Here are some great essential oils for lymph cleansing in particular—blend a few drops with a carrier oil like jojoba oil and rub in the inner and outer thigh, around the knees, near the armpits, and on the abdomen in a clockwise motion:

• Slim ‘n Sassy – Grapefruit Peel: provides cleansing and detoxifying benefits/ Lemon Peel: acts as a natural cleanser and aids digestion/ Peppermint leaves: helps manage hunger cravings / Ginger Root: may help support healthy digestion / Cinnamon Bark: supports healthy metabolic function
• Black pepper
• Helichrysum
• Cypress
• Lemon grass

8. Herbal Medicine

 Many herbs are effective in improving lymphatic health, by either increasing the flow of lymphatic and drainage or improving the clearance of toxins. 

 Red clover, Cleavers or goosegrass, has been used for centuries and considered one of the best tonics to stimulate and help drain the lymphatic system. 

 Coming from the Ayurvedic tradition is manjistha, by detoxifying the tissue and supporting lymph flow. Bupleurum is used in traditional Chinese medicine.

 I like to make up a Herbal Tonic for clients called Lymphosise alongside other remedies.

 9. Lymphatic massage

 This is a special form of massage that specifically targets the flow of lymph in the body. It uses light pressure and rhythmic circular movements to stimulate the lymph, encouraging its movement towards the heart for the drainage of fluid and waste. 

 Lymphatic massage moves stagnant lymph back into circulation and mobilises toxins to support clearance, lessening the burden on the lymphatic system.

Conclusion

Your lymphatic system is crucial for your immune system and for protecting you from inflammation and illness. If your lymphatic system is congested, it cannot protect you effectively and makes you prone to infections and disease. 

 Better lymphatic flow to tissues, gets more nutrients to your cells and increasing the regenerative and healing ability of your body. 

 Remember: What you do not eliminate you will accumulate so you must move your lymph! 

 Try these tips for two to three months for a full lymph clearing and a whole new level of health, energy, and radiance.

To get you on track with a healthy diet try the 3 day easy to follow meal plan designed to give your digestive system a break.

Is there really anything you can do about these issues? 

 Medical science is being rewritten to show that you can improve the health of your brain, and that repairing damage is not only possible, it's something we all may be able to do.

Perhaps you think that the brain is beyond repair. Even the medical establishment has believed that once we kill brain cells, they are gone forever or that brain brain is in a constant state of decline. 

The next big step in this scientific evolution would take more than thirty years. 

Just like the muscles of the body, when the brain is well-nourished and stimulated through proper exercise, it heals and grows. And with proper care and feeding, this amazing brain regeneration can occur throughout life.

Aging is often associated with cognitive decline. However, a growing body of literature shows that retaining a sharp, lucid brain means never retiring our critical thinking skills.

 Over the past decade, there’s also been a lot of excitement over nootropics, while this term may be new to you, nootropics have been used in both Chinese medicine and Ayurvedic healing for thousands of years.

 Many of us want to boost our brain power, whether a student struggling to pass exams or warding off memory loss as we age, people are using nootropics for an array of personal and professional reasons. 

 So, what’s exactly is a Nootropic?

Nootropics are substances (supplements, herbs, drugs, or other substances) that may have the ability to enhance brain circulation, alertness, thinking, memory, focus and concentration while decreasing mental fatigue and fog. Some nootropics are also adaptogenic, meaning they help your body manage stress.

Most nootropics are neuroprotective and cerebral anti-inflammatories. also protecting your brain from damage and degeneration. 

Nootropics may be useful for enhancing your emotional and mental well-being, slowing or preventing the onset of age-related cognitive decline or disease (Alzheimer’s), and help to protect you against the effects of damage to the brain including certain trauma injuries (i.e. concussion)

The word “nootropic” is derived from the Greek words “noos” (mind) and “tropos” (a bend or turn). The term nootropic was initially used to describe chemical/pharmaceutical nootropics or “smart drugs”, “cerebral stimulants.” such as caffeine, nicotine, Aderall and L-Dopa – all of which can cause mild to severe adverse effects.  

Psychologist and chemist Dr. Corneliu Giurgea, was the first nootropics researcher. He explained that nootropics must meet a number of features to be classified as such. According to this definition, a true nootropic will offer:

• Improved learning and short-term memory retention
• Increased resilience to stress hormones and trauma
• Brain cell protection and communication
• No side effects 

Using Natural Nootropics

​While Nootropics can have many benefits for brain health, they shouldn’t be used as a substitute for healthy habits, You can't really "out-supplement" a poor lifestyle. Nootropics should not be used to cover up the effects of a lifestyle that doesn't support a healthy brain. 

Getting enough sleep, eating a nutritious diet and managing stress are fundamental for achieving optimal cognitive performance, says Chris D’Adamo, PhD, at the University of Maryland. Once a person incorporates these changes into their life, nootropics can serve as an additional bonus for improving mental sharpness and reducing mental fatigue.

There are a wide range of compounds that could technically be categorised as "nootropics"—including antioxidant-rich foods (like extra virgin olive oil and turmeric). In fact, many foods that you eat on a regular basis contain these compounds. For instance, coffee and green tea contain caffeine, which is a nootropic.

The Benefits of Natural Nootropics 

Nootropics have been used for thousands of years, just without the fancy “nootropics” title.

 Used in cultures all the world, you could call them natural nootropics. You can think of these natural nootropics like superfoods (nutrient-dense foods) that specifically boost your brain power. 

 These nootropics not only support brain health and brain wellness, they can actually improve your mental performance and improve the way you think. 

• Reducing your stress levels 
• Helping you focus on new information
• Enabling better thought flow while you’re writing or speaking
• Enhancing creativity and your ability to come up with new ideas
• Helping you memorise a speech

 Additionally, natural nootropics have additional benefits for your overall longevity: they can help you protect your brain against disease, keep your nervous system in optimal condition, and in some cases, even set the stage for the growth of new brain cells.

Best of all, they’re just plants, which means these types of nootropics can either be taken as herbal supplements, or better still, used as ingredients in the delicious foods you eat.

Natural Nootropics

Botanical brain balms work in a different way from conventional medicine because plant extracts are ‘multi-drugs’ which means they contain a range of ingredients, each with different health benefits, unlike single drug medicines. This means they can work on more than one aspect of the brain to beneficial effect. Traditional plant medicines, as long as they are produced, prescribed and used correctly, have a long legacy of safe use simply because they have been taken for hundreds if not thousands of years.

Adaptogens are natural substances that help the body handle stress and that as a by-product can also improve your brain function. 

Examples include herbs like ginseng, bacopa, rhodiola, gingko and gotu kola.

Unlike caffeine, which is a stimulant that encourages a specific response within the body, adaptogenic herbs help the body adapt to stress by nudging it toward balance. To put it a different way, if caffeine is like a map from point A (sleepy) to point B (alert), adaptogens are more like a GPS system that figures out where you are and helps you get where you need to go (balanced).

Since stress and exhaustion are two factors that can greatly decrease cognitive ability, it makes sense that adaptogens may improve brain performance by balancing the body and reducing stress.

Here are some of the best adaptogens and nootropics:

Bacopa (Bacopa monnieri) or Brahmi is fundamental herb in Ayurvedic medicine to promote memory and focus, relieve anxiety and stress It is also an adaptogen, which fight off the free radicals linked to heart disease, diabetes, and cancer.

Ginseng one of the most popular adaptogenic herbs, from traditional chinese medicine, it’s a long, light brown root with green leaves and a bitter flavor. It has a positive effect on the immune system.

Ginseng can support reduced blood sugar levels and increased concentration while helping with menopause, cancer, blood pressure, and heart disease. 

Ginkgo (Ginkgo biloba) tincture (the active constituents are not water soluble), the leaves of the ginkgo biloba tree have been shown to be a powerful brain booster. Not only has this been shown to improve memory, but it can also alleviate stress by decreasing your stress hormone, cortisol.

Lush and leafy, ginkgo biloba is one of the oldest living tree species. It’s a popular natural nootropic that has a positive effect on cognitive function. Practitioners of Chinese medicine use the herb to reduce dementia symptoms and reverse depression symptoms.

Gingko may play a role in improving blood flow, which can support artery health and reduce the chance of stroke. Other studies demonstrate the positive impacts of Gingko on eye health. Age-related macular degeneration, the leading cause of vision loss, may be slowed with a regular ginkgo biloba supplement.

Aromatherapy

In a pilot trial carried out last at Dilston Physic Garden (a collaboration with medical herbalists, universities and other research bodies to widen understanding into medicinal plants), sage taken with lemon balm and rosemary improved the ability to recall a list of words by more than 50 per cent in 63-year-olds.

Rosemary is a memory tonic for more on this essential oil read here

Nootropic Supplements

Curcumin - You have 99 problems, and curcumin can probably solve 98 of them—and you can add improved cognitive performance to that list. 

Turmeric has been shown to improve working memory with consistent long-term supplementation. 

L-theanine - a common and powerful nootropic found in Green Tea. Studies have shown L-theanine increases attention performance, improves sleep, boost reaction time, and promote relaxation. It could also be therapeutic for patients who suffer from high anxiety. These benefits are linked to L-theanine’s neuroprotective effects, meaning it can restore and regenerate nerve cells in multiple ways.

Choline - a supplement that enhances cognitive function. Since you use so much acetylcholine when you’re calculating, processing, and problem-solving, having enough choline means having the acetylcholine you need for attention and focus. 

If your memory isn't what it used to be and you need further help, then there may be a great deal of benefit to you to go to find a naturopath to guide you back to health. 

To find out more about how you can manage your stress, anxiety or energy levels please contact [email protected].

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This blog is intended as an informational guide. The remedies, approaches and techniques described herein are meant to supplement, and not be a substitute for professional medical care or treatment. They should not be used to treat a serious ailment without prior consultation with a qualified health care professional.

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