If you are health conscious or aim for a healthier lifestyle, omega-3 fatty acids should be a part of your diet. Also, what are the best vegan sources?

Omega-3 fatty acids

From many years, omega-3 fatty acids have been linked with heart health and better ageing. Nutritionists say there are good fats and bad fats and people shouldn’t conclude and say fats, in general, are bad. These are one of the excellent examples of good fat. Omega -3 fatty acids are a group of polyunsaturated fatty acids that are important for many functions of the body.

There are 3 types of omega-3 fatty acids. The omega-3 fatty acids EPA and DHA are found in seafood, including fatty fish (e.g., salmon, tuna, and trout) and shellfish (e.g., crabs, mussels, and oysters). A different type of omega-3, called ALA, is found in other foods like broccoli, spinach, tomatoes etc. Omega-3s are also available as dietary supplements; for example, fish oil supplements contain EPA and DHA, and flaxseed oil supplements contain ALA.

Benefits of omega-3 fatty acids

1. Help in reducing the inflammation:

While acute inflammation is a part of the protective functions of the body, chronic, excessive or uncontrolled inflammation can lead to many health concerns. Omega-3 fatty acids are incorporated in many parts of the body including cell membranes and play a role in anti-inflammatory processes and in the viscosity of cell membranes. EPA and DHA give rise to anti-inflammatory and inflammation resolving mediators called resolvins, protectins and maresins.

In a clinical trial undertaken among gas station workers, who might be exposed to oxidative stress and changes in the balance of the immune system due to the exposure to commercial gasoline and diesel particulate matter, the impact of omega-3 fatty acid supplements was assessed on inflammatory and anti-inflammatory markers. It was concluded that , the omega-3 fatty acid supplementation can be effective in reducing the inflammatory responses and maintaining immune tolerance in people with high exposure to inflammation-inducing factors.

2. They help in fetal development:

EPA and DHA are essential for proper fetal development during pregnancy. Maternal nutrition is vital for the fetus and doctors always stress on a diet including sufficient caloric and protein requirements, but recently fatty acids have also been deemed important. The amount of omega-3 fatty acid in the fetus is correlated with the amount ingested by the mother, so it is essential that the mother has adequate nutrition. Studies confirm that omega-3 fatty acids are essential for proper cell membrane functioning and are vital to the development of foetal brain and retina.

There is also evidence that mothers who use EPA and DHA supplementation during pregnancy and breastfeeding may protect their children against allergies. This may be due to the fact that fish-oil supplementation has been associated with decreased levels of body cells associated with inflammation and immune response.

3. This may reduce the risk of cardiovascular disease:

Omega-3 fatty acids have been shown in various studies to reduce the incidence of cardiovascular diseases.  Coronary heart diseases and strokes are one of the leading causes of death in the world. They also show individuals at risk of chronic inflammation-related heart diseases benefiting from the consumption of plant and marine-derived omega-3 fatty acids. EPA and DHA play a role in reducing the oxidative stress in the body and thereby preventing chronic inflammation. However, various studies on the relation between omega-3 fatty acids and cardiovascular diseases show contrasting results in this opinion. Researchers suggest more physiological and environmental factors need to be considered and more studies are yet to be undertaken to have a better picture on this topic.

4. Help in fighting autoimmune diseases:

When there is an overactivity of the immune system, the body attacks and damages its own tissues as a response to an unknown trigger. Hence, the body produces antibodies that attack the tissues instead of fighting infections. Rheumatoid arthritis, inflammatory bowel disease, type 1 diabetes and lupus are classic examples of an autoimmune disease. There have been many clinical trials assessing the benefits of dietary supplementation with fish oils in several inflammatory and autoimmune diseases in humans, including rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis and migraine headaches. Many of the placebo-controlled trials of fish oil in chronic inflammatory diseases reveal significant benefits, including decreased disease activity and a lowered use of anti-inflammatory drugs.

5. Aid in the treatment of Alzheimer’s disease:

Alzheimer’s disease is one of the most common neurodegenerative diseases in the elderly. It is a disorder characterised by progressive impairments of memory, language, reasoning, and other cognitive functions. Evidence suggests that omega-3 fatty acids may act as a possible protective factor in Alzheimer’s disease. Recent studies highlight the beneficial effect of the omega-3 fatty acids in the Alzheimer’s disease which may be attributed to their antioxidant, anti-inflammatory properties. Both DHA and EPA can enhance the nerve growth factor level. They are beneficial to improve the cognitive function in mild Alzheimer’s disease.

Vegan sources of omega-3 fatty acids

So far we know the benefits of consuming omega-3 fatty acids. However, if you are a vegan, how can you ensure adequate intake of this? Plant foods typically only contain alpha-linolenic acid (ALA) and the most popular sources of DHA and EPA are fatty fish. Even though our body can convert a part of ALA into DHA and EPA, this is an insufficient part of the adequate intake required by the body. Hence, it is strongly advised to take supplements for DHA and ALA and have plenty of plant-based foods to supplement ALA in your diet. Flax seeds, chia seeds, walnuts, hemp seeds are excellent sources of ALA.

What are inflammatory foods and how do they affect the body’s functioning? Is there a way to control chronic inflammation in the body? This article talks about inflammation, the relation of diet and inflammation and food to stay away from. 

What is an inflammation?

Inflammation is a body’s immune response to an infection or injury. It could be good or bad. Even though an acute inflammation could be uncomfortable with symptoms like pain, redness and swelling, it is necessary to have an inflammatory response, to defend the body by recognising the damaged cells, irritants and pathogens to initiate the healing process.  However, when inflammation persists longer in the body than required, it could be harmful. More researches are being undertaken to understand the impact of acute and chronic illness on health and disease. Studies show that specific foods tend to be pro-inflammatory in nature, and these would encourage chronic inflammation in the body if consumed for a longer period. We can call such foods as inflammatory foods.

Chronic inflammation

Chronic inflammation is one of the pathological features of many disorders like obesity, type-2 diabetes, cardiovascular diseases, and neurodegenerative diseases like Alzheimer’s disease. It can also lead to auto-immune diseases including Rheumatoid arthritis, Inflammatory bowel disease, and Lupus, where the body falsely attacks itself, sensing the healthy cells as a threat.

The symptoms of chronic inflammation could be present in different ways like fever, fatigue, mouth sores, joint pain, chest pain, abdominal pain etc. However, it is always advised to take a consultation with a medical practitioner before coming to conclusions about any conditions. The inflammation levels in the body can be checked through a CRP, in other words, a C-reactive protein test. A C-reactive protein is a type of protein produced in the liver which gets sent to the bloodstream as a response to signs of inflammation. A higher level of CRP indicates higher risks for heart disease and stroke.

Diet and inflammation

Our food choices and habits play a major role in controlling the inflammatory markers in the body. Foods with high saturated fats, trans fats, and high glycemic indices are associated with an increased level of inflammation. The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. Foods that are high on the glycemic index release glucose rapidly.

Here are 5 types of inflammatory foods to avoid

1. Processed meat and other foods: While processing is a part of any packaged food, highly processed foods including meat products like ham and bacon have additives like salt, fat and preservatives that increase the inflammation in the body. Bacon, hot dogs, sausages etc are also considered highly carcinogenic due to the nitrate content. Additionally, ready-to-use packaged products like ketchup, salad dressings and juices have a high content of added sugar which is beyond the daily allotted amount. The sugary cereals and granola bars, which are branded and marketed as healthy, raise the glucose levels in the blood and spike up the inflammation.
2. Foods with high saturated fats and trans fats: These increase the blood cholesterol, in particular, the bad cholesterol in the body. Trans fats are associated with heart disease and are one of the unhealthiest fats you could consume. Meat and meat products like red meat, chicken and high-fat dairy products like whole milk, butter and cheese have saturated fats. Trans fats appear in food that contains partially hydrogenated vegetable oils. These are found in fried foods like french fries, doughnuts etc, baked goods and processed snacks like microwave popcorn.
3. Sugar and high-fructose corn syrup: These are alike from a chemical standpoint, composed of glucose and fructose. Added sugar is one of the worst ingredients in our diet. These add unwanted calories, and sweetened beverages and foods high in added sugar like pastries, candies and cookies are associated with insulin resistance in the body, heart disease, fatty liver and diabetes. Insulin resistance occurs when the cells stop responding to insulin. In this condition, the pancreas produces even more insulin to lower your blood sugar levels. This leads to high insulin levels in your blood. Insulin resistance is linked to metabolic syndrome and type 2 diabetes, which are among the world’s biggest health problems.
4. Refined carbohydrates: These are low in fibres and other nutrients like vitamins and minerals, however, not low in calories. During the refining process, the bran and germ, that are the nutritious parts of the grains, are removed. The high glycemic index in refined grains and sugars lead to rapid spiked in the blood sugar levels and these could trigger inflammation in the body. Refined carbohydrates are found in white bread, pasta, pastries, white rice, white flour etc.
5. Red meat: Studies show that red meat increases the CRP or C-reactive protein levels in the body, a marker for inflammation. Recent studies also show TMAO or trimethylamine N-oxide found in red meat is linked to various inflammatory conditions including cardiovascular diseases. Additionally, the saturated fats in red meat lead to oxidative stress and further inflammation in the body.

We know about the major inflammatory foods to avoid. So what should we be eating instead? Carefully selecting foods that are anti-inflammatory in nature while avoiding foods that are pro-inflammatory is central to an anti-inflammatory diet plan. The best way to fight inflammation is by following a whole plant-based diet, rich in healthy fats and phytonutrients, with foods like whole grains, legumes, fruits, vegetables, nuts and seeds. This also helps in maintaining a stable glycemic response. Studies show that inflammatory components in the plant-based diet are inferior, also these foods are rich in antioxidants and anti-inflammatory compounds that help in fighting chronic inflammation and the resulting diseases.

According to the American Academy of Allergy Asthma & Immunology, food intolerance is defined as having difficulties digesting a certain food element that may cause symptoms, such as abdominal cramps, bloating, and gas.

A food intolerance is different from a food allergy, with the latter being more serious. If you want to learn more about the difference between the two conditions, check out this article (insert link of intolerance vs sensitivity article).

The most common food intolerance is lactose intolerance, which we have covered in greater detail in our other article (insert link of lactose intolerance article).

Causes of food intolerance

There are many causes of food intolerance, including:

Enzyme deficiency

Most macronutrients are metabolized by specific enzymes secreted by the stomach, liver, and pancreas. When one of these enzymes is deficient, the body is no longer able to digest that food element. As a result, symptoms of indigestion occur.

Food toxins

Some foods are rich in chemical substances that irritate the intestinal lining, leading to symptoms of diarrhea, nausea, and vomiting.

This is often the result of undercooking our food. For instance, beans are a rich source of chemicals known as aflatoxins, which can cause serious digestive symptoms.

Histamine intolerance

Histamine intolerance is the result of consuming foods rich in histamine; this process could lead to symptoms similar to food intolerance, including hives, skin rash, and indigestion.

For more information about histamine intolerance, check out this article (insert link of histamine intolerance article).

Treatment options

The only viable treatment option for food intolerance is to identify the exact element that’s causing your symptoms. This could be done via allergic testing at a clinic or from the comfort of your home.

Lactose intolerance is a common digestive disorder that affects millions of people worldwide. It occurs when the body is unable to digest lactose, a sugar found in milk and other dairy products. In this blog post, we will discuss the symptoms, causes, tests, foods to avoid, and other important information related to lactose intolerance.

Lactose intolerance symptoms

The symptoms of lactose intolerance can vary from person to person and can range from mild to severe. Some common symptoms include:

• Bloating
• Gas
• Diarrhoea
• Nausea
• Abdominal cramps
• Vomiting

These symptoms usually occur within 30 minutes to 2 hours after consuming dairy products.

Causes of lactose intolerance

Lactose intolerance occurs when the body is deficient in the lactase enzyme needed to break down lactose in the small intestine. Undigested lactose passes to the large intestine where bacteria break it down, causing stomach cramps and diarrhoea. Reducing or eliminating lactose in the diet can alleviate symptoms. Lactose intolerance is rare in children under five, and stomach problems in children are often due to cow’s milk allergy or other causes. Accurate diagnosis is crucial for effective treatment. Below you can read about different causes of lactose intolerance.

Primary lactose intolerance

Primary lactose intolerance is the most common type of lactose intolerance. It is hereditary and more common in Asia, Africa and southern Europe. Primary lactose intolerance is due to reduced production of the enzyme lactase which is needed to break down milk sugar, also known as lactose. It is usually in between the kid to young adult years that the lactase production begins to decrease in people with heredity for lactose intolerance. For people with primary lactose intolerance, it is common to have problems with foods that contain a lot of milk sugar, such as milk. On the other hand, foods that don’t contain that much milk sugar often work well. Examples of such foods are hard cheese, yoghurt, butter and sandwich margarines that contain butterfat.

Secondary lactose intolerance

Secondary lactose intolerance, also known as temporary lactose intolerance, occurs if the small intestinal mucosa is damaged due to any untreated intestinal disease or parasitic infection. An example of such a disease is gluten intolerance where gluten causes inflammation that breaks down the intestinal lining in the small intestine, meaning that nutrients cannot be absorbed. Secondary lactose intolerance generally goes away when the true cause of the problem has been treated and the intestinal damage is healed.

Lactose intolerance test

If you suspect that you have lactose intolerance, there are several tests available to confirm the diagnosis. One of the most common tests is the lactose intolerance test, which measures the amount of hydrogen in your breath after consuming a lactose-containing drink. High levels of hydrogen in your breath indicate that your body is not digesting lactose properly.

Lactose intolerance foods to avoid

If you have lactose intolerance, it is important to avoid or limit the intake of lactose-containing foods. Some common foods to avoid include:

• Milk
• Cheese
• Yoghurt
• Ice cream
• Butter
• Cream
• Whey protein
• Milk chocolate

However, it is important to note that not all dairy products contain the same amount of lactose. Some people may be able to tolerate small amounts of lactose, while others may need to avoid it completely.

Lactose intolerance – newborns

Lactose intolerance in newborns is very rare. In some cases, babies may be born with a genetic disorder called congenital lactase deficiency, which means they are unable to produce lactase from birth. However, this condition is very rare and usually resolves on its own within a few months.

Lactose intolerance pregnancy

Lactose intolerance during pregnancy is possible, although it is not very common. Some women may experience lactose intolerance symptoms during pregnancy due to hormonal changes or changes in their digestive system. If you are pregnant and experiencing symptoms of lactose intolerance, you might like to consider taking a lactose intolerance test at home, then consult your doctor about how to manage your symptoms and ensure that you are getting enough calcium and other nutrients.

Can lactose intolerance go away?

Unfortunately, lactose intolerance is usually a lifelong condition. However, some people may be able to tolerate small amounts of lactose over time as their bodies adapt. Additionally, there are lactose-free and low-lactose alternatives available for most dairy products, which can make it easier to manage symptoms.

Conclusion

In conclusion, lactose intolerance is a common digestive disorder that affects millions of people worldwide. If you suspect that you have lactose intolerance, it is important to talk to your doctor about testing and management strategies. With the right approach, you can still enjoy a healthy and balanced diet without the discomfort of lactose intolerance.

If you would like to learn more about the at home lactose intolerance test, you can visit here. This test is a quick and easy way to confirm whether you have lactose intolerance, so you can take steps to manage your symptoms and improve your overall health. You can also have a live chat with our medical expert via GetTested.co.uk between 9am – 3pm CET if you have more questions about lactose intolerance or other health concerns.

The process of DNA testing is relatively new to the scientific community; however, it is a promising technique that hides enormous potential. After receiving a sample from your body tissue (e.g. hair, blood, saliva), technicians will isolate the DNA, using chemical reactions. The next step would be the sequencing of DNA, which is like reading the DNA to find certain patterns. The final step in this process is comparing your DNA to the database to look for any abnormalities. Now that you’re familiar with DNA testing, let’s see how this technique could help with your diet.

How can DNA testing help with your diet?

At first glance, the relationship between your DNA and the food you eat might seem vague. However, DNA is what makes you who you are; so, it makes sense that not all digestive systems handle food the same way. For instance, the way we metabolize food is different from one person to another, depending on their basal metabolic rate (BMR). Moreover, the ratio of macronutrients (e.g. carbohydrates, fat, protein) that makes us the healthiest is individual-based. When you send a tissue sample to the laboratories that provide this service, you should expect to get a personalized ratio of macronutrient intake that optimizes your health status.

How accurate is this technique?

While scientists are somewhat comfortable with DNA testing, the use of this technique to determine the type of food you should be eating is a novel procedure; thus, the sensitivity and specificity of the process are still a topic of controversy. If you have any questions about this topic, feel free to ask in the comment section below.

Probiotics stem from the Greek word “pro”, meaning to promote, and “biotic”, meaning life. As for the medical definition of this word, scientists describe probiotics as microorganisms that improve the health of the host (you and I) when given in adequate dosage.

Because of this definition, people often find it difficult to believe that consuming live bacteria can improve their health. It is after all the opposite reason you take antibiotics, which are made to treat you.

Moreover, we try to keep a high level of hygiene to clear up all the microorganisms that cause disease. Therefore, why would you willingly consume these microbes?

The answer to this question is complex and involves a deep understanding of the gut microbiota. However, let’s take a different approach to answer this question; we’ll discuss the major benefits of probiotics to comprehend why it’s a good idea to supplement your body with these microorganisms.

The health benefits of probiotics

Gastrointestinal health?

• When you take dietary probiotics, you’ll restore the balance between the good and bad bacteria inside your gut. This process leads to the following benefits:
• • Improved gastrointestinal motility
  • Enhanced digestion
  • Detoxification of the intestines from chemicals and toxins
  • Decreased risk of digestive infections caused by E.coli, Salmonella, Shigella, and Campylobacter
  • Decreased risk of digestive diseases, such as irritable bowel syndrome, ulcerative colitis, and Crohn’s disease

General health

The effect of a healthy microbiota is believed to influence all organ systems of the body, which has a direct impact on the host’s health status. While the mechanism is not fully understood, scientists theorize it’s the cause of boosting the immune system while keeping it at check.

After all, you don’t want to boost the immune system too much since it may be counterintuitive and cause autoimmune diseases (e.g. lupus erythematosus disease, rheumatoid arthritis, multiple sclerosis).

Like I said earlier, finding the right balance will have tremendous beneficial effects on your health, which is exactly what probiotics provide

Conclusion on probiotics

Probiotics are a great tool to improve your overall health; moreover, we are seeing new exciting data that supports the benefits of a healthy gastrointestinal flora on the entire body.

For both men and women, it’s important to maintain healthy levels of testosterone. Testosterone has an important role in the body and affects many areas.

Healthy levels of testosterone contribute to high energy levels, healthy sex drive, strong muscles, and mental well-being. All around, it sustains a healthy heart, brain, and bones. What can be defined as healthy levels of testosterone, however, is strongly dependent on factors such as age and gender. Because of this, the range for what’s considered healthy is quite broad, and some researchers may use different ranges than others.

Average testosterone levels for men

Men have the highest levels of testosterone.

Men 21-30 years 47,2-136,2 pg/ml
Men 31-40 years 46,8-106,8 pg/ml
Men 41-50 years 36,5-82,7 pg/ml
Men 51-60 years 19,1-89,0 pg/ml
Men 61-75 years 12,2-68,6 pg/ml

Average testosterone levels for women

Women typically have naturally lower levels of testosterone. They have about 10-15 percent less testosterone in their bodies than men.

Women 21-30 years 7,9-50,4 pg/ml
Women 31-40 years 7,0-44,8 pg/ml
Women 41-50 years 7,0-39,4 pg/ml
Women 51-60 years 7,0-29,8 pg/ml
Women 61-75 years 7,0-29,3 pg/ml

Production and decline of testosterone 

The production of testosterone increases during puberty, giving boys a growth spurt, a lower voice, and more muscle. Testosterone levels peak around the age of 18-19. After the age of 30, testosterone levels slowly start to decrease, and in some men this could lead to a shortage of testosterone around the age of 45. At the age of 75, the testosterone levels of a man are on average 65% of those of a young man. Testosterone levels in women start to decrease after menopause. Men have about 10-15 times more testosterone in their bodies than women.

Solutions to a testosterone deficit

Long periods of stress and intensive training of the body can further accelerate the decrease in testosterone. An unhealthy lifestyle is also a determining factor, as overweight men have lower levels of testosterone on average. You can naturally increase your testosterone levels by doing more exercise, eating healthy, and quitting unhealthy habits such as drinking alcohol and smoking.

A testosterone deficit is quite common in men and women, which can lead to unwanted effects such as low sex drive (libido), hair loss, fatigue, and mood swings or low mood. If you suspect your testosterone levels may be too low, you can take a test.

With our testosterone test kit, you can easily measure your own testosterone levels at home. Instead of testing blood, our test kit measures the level of testosterone in saliva, which is a lot more convenient to use. Simply collect three samples of saliva in the morning and send them to our lab to get tested immediately. Our test results are as reliable as any blood-based testosterone test

Gluten intolerance is described as the digestive adverse effects patients experience after ingesting gluten-rich foods, such as wheat, rice, and barley.

Gluten intolerance should be distinguished from non-celiac gluten sensitivity, which is another condition that presents with milder symptoms.

What causes gluten intolerance?

Unfortunately, we do not have a complete understanding of gluten intolerance’s pathophysiology. However, we are sure that gluten intolerance is entirely different from the infamous celiac disease.

This is because the intestinal wall lining seems to be intact in patients with gluten intolerance, which is not the case in celiac disease.

Symptoms of gluten intolerance

After ingesting gluten-containing foods, patients may experience the following signs and symptoms:

• Bloating
• Diarrhea
• Constipation
• Abdominal discomfort or pain
• Headaches
• Lethargy (fatigue)
• Unintentional weight loss
• Iron-deficiency anemia
• Depression
• Mood swings
• Arthralgias and myalgias (articular and muscular pain)

Treatment options

The treatment of gluten intolerance is very straightforward; you simply have to adopt a gluten-free diet.

I know that it might sound easy to do; however, this task could be quite challenging in reality since most foods contain gluten.

Fortunately, the continuous education of individuals and industries about this disease has paid off. Now, you could clearly read on the label whether a product contains gluten or not.

Conclusion

Gluten intolerance used to be a hassle to deal with. Both patients and physicians had a difficult time controlling the symptoms.

Thankfully, inventing allergic testing and gluten-free foods helped patients live a normal life without any long-term complications.

Here we discuss gut health in detail and why it should be taken seriously. There are many factors that affect gut health. Among them, does food help in improving gut health and what should you eat?

What is gut health?

If you aren’t aware, our gut is a complex community of microorganisms called microbiota. Microbial colonisation of around 100 trillion microbes in the body, occurs mainly in the colon, also throughout the length of the gastrointestinal tract. This microbiota is made up of cells including 500 different species of bacteria, viruses and fungi.

Microorganisms in the gut can be good, and bad. They help in getting energy from the food we eat, getting rid of the toxins, also helping in producing mood-boosting brain chemical serotonin. One of the major functions of the microbiota is to protect the intestine against the colonisation of exogenous pathogens and other potentially harmful indigenous microorganisms. This is termed colonisation-resistance (CR). Needless to say, the gut microbiota is important for the overall health of the body. Upon disturbance of the microbiota, CR can be transiently disrupted, and pathogens can gain the opportunity to grow to high levels. One consequence of pathogen expansion is the triggering of inflammatory host responses and pathogen-mediated disease. Hence, they are important for nutrition, immunity, and effects on the brain and behaviour.

What alters gut health?

A shift in the stomach acid, the microbiota and gut immunity influences the gut health. Recent studies on gut health provide important insights about how the microbiota might influence many disease processes both within and distant from the gut. Many studies have reported changes in the gut microbiota during not only obesity, diabetes, and liver diseases but also cancer and even neurodegenerative diseases.

Signs of poor gut health

Our guts control and deal with every aspect of our health. How we digest our food, and even the food sensitivities we have, are linked to our mood, behaviour, energy, weight, food cravings, hormone balance, and immunity. So what are the immediate symptoms of poor gut health? You’ll be surprised to see many common health concerns being associated with the gut.

1. Stomach disturbances like gas, bloating, heartburn, constipation or diarrhoea.
2. Unexplained weight gain or weight loss.
3. Sleep issues.
4. Skin rashes and allergies.
5. Unexplained mood disorders like depression.
6. Unexplained fatigue.

It’s always advisable to check with a medical practitioner instead of coming to your own conclusions when you have these symptoms to check if everything is in order.

Factors that affect the gut health

Many factors of a poor lifestyle are the culprit for poor gut health. This could include your bad habits like smoking, excessive alcohol intake, insufficient exercise, etc. Let us have a look in detail.

1. DIET: Recent studies show that diet plays a significant role in the functioning of the microbiota in the gut. Dietary alterations can induce substantial, temporary microbial shifts within 24 hours. A diet deficient in the fibre, fruits and vegetables creates an imbalance in the gut. Researchers believe that understanding the association between diet and gut health would help in creating effective alterations in the microbial activity through a diet. In other words, we could eat certain foods to improve the functioning of the gut.
2. ANTIBIOTICS: We consume antibiotics with a good intention to take care of our infections in the body. Little do we know of the implications of resorting to antibiotics each time we fall sick. Use of antibiotics has been linked to the deprivation of the gut bacteria, due to its general bacteria-killing nature. Antibiotics kill both good and bad bacteria in the gut, this creates a microbial imbalance in the gut. This is a perfect chance for the overgrowth of other organisms like yeast which could lead to many problems in the gut. There’s one more way in which antibiotics could enter your body: through animal foods. Unless certified organic, animals are typically given courses of antibiotics to prevent diseases in their poor living conditions and stimulate growth.
3. STRESS: The gut-brain connection is something we need to take seriously. Millions of neurons in the gut function in close communication with the brain and stress can be a disruptive factor of this process. It is also associated with a change in the gut microbes which can influence an individual’s mood. Thus, the gut’s neurons and microbes strongly influence the brain and vice versa. For instance, when under stress, individuals tend to overeat or under-eat or eat comfort foods with a lot of sugar and calories. The increase in smoking or consumption of alcohol could also lead to heartburn and acid reflux. This, in turn, affects the overall digestion process, making the person feel sick with symptoms like abdominal cramps and diarrhoea.
4. EXERCISE: The relation between physical activity and gut health is a topic gaining attention in recent years, and several studies show that regardless of diet, or body composition, exercise changes the gut microbiota of humans. A study in humans published in 2018 found that found lean, sedentary people who exercised for six weeks also developed higher levels of Clostridiales, Lachnospira, Roseburia, and Faecalibacterium in their guts, but those microbes returned to baseline levels when the individuals stopped exercising. Studies also suggest that exercise might alter the gene expression of immune cells in the tissues of the gut, leading to the production of fewer pro-inflammatory cell-signalling proteins and more anti-inflammatory ones, as well as antioxidant enzymes.
5. SLEEP: The quality of your sleep and the health of your gut are interconnected. The gut microbiome not only affects the digestive, metabolic, and immune functions in the body but also influences the mood and sleep through the brain-gut connection. Studies suggest that circadian rhythms regulate the gut microbiome. Circadian rhythms are 24-h patterns regulating behaviour, organs, and cells in living organisms. These rhythms align biological functions with regular and predictable environmental patterns to optimise function and health. In layman terms, the circadian rhythm is your body’s internal clock. When there is a disruption in this rhythm, the health and functioning of the gut microbiota are affected. Hence, poor sleep can have a negative impact on gut health.

How to improve gut health with food?

We know that among other factors, diet plays an important role in influencing the proper functioning of the gut. An unhealthy diet with more sugar, salt, saturated fat, along with bad habits and erratic lifestyle can lead to many health concerns. So are there foods which could improve the health of the microbiota? Let us have a look.

1. Fermented foods and probiotics: The use of fermentation to improve the keeping quality, taste and nutritional value is a well-known ancient practice. Fermented foods and beverages like Tempeh, kefir, kimchi, yoghurt, sauerkraut etc, produced and preserved by the action of microorganisms like Saccharomyces yeasts and lactic acid bacteria cause a significant improvement in the gut health.

People often get confused between the probiotics and fermented foods. While fermented foods can contain probiotics, they are not the same. Probiotics have “living microorganisms that, when administered in adequate amounts, confer a health benefit on the host”. These beneficial live microorganisms will regenerate our microflora, fermenting our food correctly and improving our health. Fermented milk, kombucha etc are excellent sources of probiotics.

2. Food rich in fibre: Prebiotics are fibres that the human body cannot digest, but act as the food for the bacteria in the gut. A diet rich in fibre or prebiotics ensures proper growth of the gut microbiota and helps them multiply in numbers and thrive. This helps in better protection of the gut against harmful bacteria, which aids in digestion and the health therefore. Fruits, vegetables and legumes are rich in prebiotics.
3. Whole food plant-based diet: A balanced plant-based diet with whole foods, legumes, fruits and vegetables are rich in fibre, some non-digestible carbs, and nutrients like polyphenols, which make their way to the colon when not digested completely. In the large intestine, they are broken down by the microbiota and promote the growth of certain beneficial bacteria. Additionally, this diet helps in keeping down the inflammation in the gut and helps you feel fuller for a longer time.
4. Avoid artificial sweeteners: Artificial sweeteners are branded and marketed as a healthy replacement for refined sugar. However, several studies show these create an imbalance in the gut microbiota and negative effects on the blood sugar levels.

A healthy, balanced lifestyle with a proper diet could be the solution to a good deal of health related problems in your life. As they say, “you are what you eat”.

Parasites are living organisms that inhabit and depend on another organism (known as the host) for sustenance and shelter. Some parasites are harmless, while others can cause serious health problems. In this article, we’ll discuss common symptoms of parasites, whether you can get parasites in the UK, and how to test for and cleanse parasites from your body.

What is a parasite?

Parasites are organisms that live in or on another organism (the host) and benefit at the expense of the host. There are many types of parasites, including Giardia lamblia, Entamoeba histolytica, and Cryptosporidium spp. Giardia lamblia and Cryptosporidium spp are single-celled organisms that can cause diseases such as giardiasis and cryptosporidiosis, respectively. Entamoeba histolytica is a protozoan parasite that causes amoebiasis. In addition to these types of parasites, there are also parasitic worms known as helminths that can cause diseases such as tapeworms and hookworms, and ectoparasites such as lice and fleas that live on the outside of the host.

Common symptoms of parasites

The symptoms of a parasitic infection can vary depending on the type of parasite and the part of the body that is infected. Common symptoms include:

• Abdominal pain
• Diarrhoea
• Nausea
• Fatigue
• Weight loss
• Anaemia
• Itchy skin
• Muscle aches

If you are experiencing any of these symptoms, it’s important to see a healthcare provider.

Can you get parasites in the UK?

Many people associate parasites with exotic countries, but even here in the UK we can get parasites. It’s possible to get parasites in the UK through contaminated water and food, as well as through contact with infected animals or people. Some common parasites found in the UK include giardia, cryptosporidium, and threadworms. You can carry parasites without being aware of having them, and sometimes they only cause mild symptoms. Parasites can be dormant for a long time, even years, without causing symptoms and are activated only when our immune system for some reason is weakened. To reduce your risk of getting a parasitic infection, it’s important to practice good hygiene, such as washing your hands frequently and cooking food thoroughly.

Parasite test at home

If you suspect that you may have a parasitic infection, you can take a parasite test at home. The Parasite Test from GetTested is a simple and convenient way to test for the presence of parasites in your stool. The test is easy to use and provides accurate results within a few days. If the test comes back positive for parasites, you can work with your healthcare provider to develop a treatment plan.

Parasite cleanse

If you have a parasitic infection, your healthcare provider may recommend a parasite cleanse. A parasite cleanse is a natural way to help your body eliminate parasites. There are many different types of parasite cleanses, including herbal remedies, dietary changes, and enemas. Before starting a parasite cleanse, it’s important to talk to your healthcare provider to make sure it’s safe for you.

In conclusion, parasites are a common problem that can cause a range of health issues. By knowing the symptoms of parasites, how to prevent them, and how to test for and cleanse them, you can protect yourself from these harmful organisms. If you suspect that you may have a parasitic infection, it’s important to see a healthcare provider for diagnosis and treatment.

Every day, your immune system encounters thousands of pathogens that try to penetrate and wreak havoc on your body. In fact, if it wasn’t for this system, none of us would be alive today!

Even though this system is highly sophisticated, it is not perfect. Every now and then, your immune system will launch a severe immune response against a harmless substance. If this process is recurrent, we are dealing with an allergy.

Causes of allergy

The exact causes of allergy have not yet been pinpointed; however, scientists believe it’s a combination of nature and nurture.

The nature part is the genetic predisposition that runs in families. If you have a close relative with many allergies, your risk of developing a new onset allergy is high.

The nature part relates to environmental exposure to chemical substances, which can be the trigger point of allergies.

Immunologists refer to the immune reaction that causes allergy symptoms as a hypersensitivity reaction. During a hypersensitivity reaction, your immune system will release several pro-inflammatory substances, such as histamine, leukotrienes, and prostaglandins. All of these molecules will cause the typical symptoms of an allergic reaction, which include:

• Congested nose
• Sneezing
• Skin rash
• Nausea and vomiting
• Hives
• Swollen lips and tongue

Treatment options

At first, you might think that the best treatment option for allergies is to reduce the hyperactivity of the immune system. However, this treatment is left for extremely severe cases since it could be very damaging.

If you suppress your immune system, you will susceptible to developing many dangerous infections.

Therefore, the best treatment for allergies is to identify the substances that are causing these reactions.

Before the invention of allergy testing, this process was extremely expensive, long, and ineffective. Fortunately, you can accurately pinpoint the substance that’s causing your allergy from the comfort of your home, using home allergy testing.

Is It Better Than Animal Protein?

Here we discuss the best sources of plant-based proteins and why it is important to choose plant-based foods over animal products if you aim for a healthier lifestyle.

PLANT-BASED PROTEIN VS ANIMAL PROTEIN

Plant-based protein is a hot topic between vegans and non-vegans. People argue the best sources of protein come from animal food. It’s true that animal proteins are complete due to the presence of all 9 essential amino acids. However, meat has several other components like saturated fat that drastically increase the calories. Also, the presence of heme iron is a concern. Heme iron is a type of iron necessary for the essential functioning of the body, but if found in excess, the body promotes inflammation and DNA damage. While our body can naturally regulate the absorption of heme iron from the plant-based food, absorption of heme iron from the animal food occurs readily and is not regulated well by the body. Unfortunately, the body doesn’t have the capability to remove the excess heme iron once ingested. This comes with an associated risk of being prone to coronary heart disease, type 2 diabetes, stroke, metabolic syndrome, etc. Plant-based food, on the other hand, not only helps in regulating the heme iron content but also has additional nutrition like fiber, antioxidants, minerals, and vitamins.

THE BEST PLANT-BASED PROTEINS YOU NEED TODAY

1. Tofu

Tofu or bean curd is one of the outstanding plant-based proteins you could have regularly. It has a high protein and fat content but is low in calories. It is made by curdling soy milk and pressing into solid blocks before cooling it, like the process of cheese making. It is also an excellent source of amino acids, calcium, iron, and other nutrients. Tofu is a complete protein and has all 9 essential amino acids. A 100g serving of tofu contains about 8 grams of protein. This being a versatile product, tofu could be used across cuisines and preparations. Grilled tofu tossed with some fresh salad, stir-fried vegetables with tofu and vegetable pilaf with tofu is our favorite picks!

2. Quinoa

It is a seed that belongs to a group of foods commonly called pseudo-cereals. Quinoa is a complete protein, which can be an excellent gluten-free alternative to starchy grains. One cup of cooked quinoa(185 grams) provides about 8 grams of protein. It has high fiber content, contains other nutrients like iron, magnesium, and folate. It can be substituted in place of rice and couscous, but when added to salads, it imparts a nutty flavor to the dish. It could also be made into flour, to use for cooking, gluten-free pasta, and bread. Once cooked, it becomes soft and fluffy with a light crunch. However, quinoa creates a foam while cooking, which leaves a bitter taste. To prevent this it needs to be washed thoroughly before cooking.

3. Amaranth

This grain is slowly gaining attention, especially among vegans and people who are intolerant to gluten. An excellent source of protein and fibre, one cup of cooked amaranth has about 9 grams of protein content. It has an earthy and nutty flavor and can be a fantastic addition to smoothie bowls, salads, even desserts. The additional nutrients in amaranth like manganese, magnesium, phosphorus and iron also help in keeping the inflammatory level in the body under check, which helps in bone health and aids in better digestion. Abundant in antioxidants, amaranth is delicious, nutritious and filling.

4. Buckwheat

Unlike the name suggests, this grain has no relation to wheat, it’s gluten-free! Buckwheat, like quinoa, is a pseudo cereal and could be consumed as a cereal grain. 1 cup of cooked buckwheat contains about 6 grams of protein, among other nutrients, and is rich in fibre too. This excellent gluten alternative could be added to many dishes like your morning cereal bowl, pasta, and is fantastic with some tropical fruits in puddings too! Buckwheat has many health benefits associated with it, like improved heart health, reduced blood sugar and helps in digestion as it’s an excellent dietary fiber.

5. Chia seeds

These are one of the greatest superfoods recommended by nutritionists. Despite their tiny size, chia seeds are packed with nutrients that offer benefits beyond the nutritional value. Rich in protein, chia seeds are also an excellent source for omega-3 fatty acids, fiber, calcium, phosphorus, and zinc. Two tablespoons of chia seeds (28 grams) contain 4 grams of protein and contain all 9 essential amino acids. Omega-3 fatty acids help in improving heart health, by lowering cholesterol and regulating blood pressure. They have a crunchy texture when consumed raw, you can finish your salad with a sprinkle of these on top. But once it absorbs moisture, the chia seeds become soft and thick, which makes it an excellent addition to your morning breakfast and desserts. Chia pudding with some coconut milk would your next favorite vegan dessert.

One of the common concerns people pose with a vegan diet is whether it provides sufficient sources of protein. Many argue that meat and dairy products are better sources than plant-based food. However, studies show a balanced and varied vegan diet that can meet all the nutritional needs of the body.

Importance of protein

Why is protein so important for our body? Should we be concerned about its adequate intake? YES. Especially if you are new to veganism. As a vegan, you replace the animal food, which was the main part of a meal with the plant-based healthy side dishes, like beans, grains, green leafy vegetables and lentils. When you are not aware of the appropriate plant-based foods to replace the animal products with, you could be at risk of insufficient protein in your body. Even though this condition isn’t life-threatening, protein deficiency affects the quality of life as it may lead to depression, chronic fatigue and muscle loss.

Protein is one of the most important components of our body. Our muscles, bones, and every other tissue have proteins in the form of amino acids. It helps in the growth and maintenance of tissues, fighting infection and providing the cells and tissues with proper structure. 9 of these amino acids called “essential amino acids” can be obtained only through food. Now you can understand why dieticians emphasise on having adequate proteins among other nutrients.

What is a complete protein?

A source of food that contains an adequate proportion of each of the 9 essential amino acids is a complete protein. When you switch to a vegan diet, most people argue about the fact that plant-based foods do not have complete proteins. That’s not true. For instance,  soy and its by-products like tofu, tempeh and edamame are excellent sources of complete protein. Whole grains like quinoa and buckwheat are fantastic too. The interesting thing to note is you do not need to stress over eating only complete proteins in every meal. As long as you are eating various protein-containing plant-based foods in adequate amounts, you would meet the protein requirements of the body.

Vegan protein

A significant part of following a successful vegan lifestyle is to plan your diet ahead with excellent and varied plant-based foods. A good source of plant protein could also provide other nutrients like antioxidants, fibres and vitamins. The amount of a nutrient you need to meet your basic nutritional requirements, in other words, Recommended Dietary Allowance (RDA),  for protein is 0.8 grams of protein per kilogram of body weight. This is typical for many countries, including the US and Canada. For a 77 kg/170lb person, this would mean about 62 grams.

Do you need vegan protein supplements?

If you are a regular person, or a non-athlete, your body’s protein requirements would be easily met by consuming various plant-based protein sources. However, if you are an athlete, you work-out or train regularly, your protein requirement would be higher to repair and rebuild the sore muscles and recover faster. In this case, we recommend consulting a dietician or a nutritionist before taking supplements. Nonetheless, it is important to choose a complete protein source in the supplement. For instance, one of the most popular vegan protein powder is pea protein. Even though it has a high protein content, it is low in the essential amino acids. Hence, you would need to depend on other sources of proteins like quinoa, buckwheat and legumes to meet the body’s requirements.

As you start this beautiful journey, it’s prudent to keep yourself aware of general nutrition, as veganism definitely brings you closer to understanding your body.

Testosterone is a hormone that is primarily associated with men, but women also produce it in smaller amounts. It plays an important role in many aspects of health, including muscle mass, bone density, and sex drive. However, as men age, their testosterone levels naturally decline, which can lead to a variety of symptoms such as fatigue, decreased muscle mass, and low libido. But fear not, there are several ways to naturally boost your testosterone levels.

Testosterone in Women

While testosterone is often associated with men, women also produce small amounts of this hormone. In fact, testosterone is the most abundant sex hormone in women, and it is produced mainly in the ovaries and adrenal glands. Women with low levels of testosterone may experience a decrease in libido, fatigue, and decreased muscle mass.

Testosterone in Men

In men, testosterone is responsible for the development of male reproductive tissues and secondary sexual characteristics. It also plays a role in maintaining muscle mass, bone density, and red blood cell production. As men age, their testosterone levels naturally decline, which can lead to symptoms such as decreased muscle mass, fatigue, and low libido.

Testosterone Deficiency

Testosterone deficiency, also known as hypogonadism, occurs when the body is unable to produce enough testosterone. This can be caused by a variety of factors, including ageing, injury to the testicles, and certain medical conditions such as diabetes and obesity. Symptoms of testosterone deficiency in men include decreased muscle mass, fatigue, low libido, and erectile dysfunction. Women with low testosterone levels may experience a decrease in libido, fatigue, and decreased muscle mass.

If you suspect that you may have low testosterone levels, you can take a simple Testosterone Test from GetTested.co.uk at home to measure your levels and determine if you need further medical evaluation.

Testosterone Natural Boosters

Fortunately, there are several natural ways to boost your testosterone levels. Here are some simple tips to try today:

• Exercise regularly: Regular exercise, particularly weight lifting, can help boost testosterone levels.
• Get enough sleep: Getting enough sleep is essential for maintaining healthy testosterone levels.
• Manage stress: High levels of stress can lead to increased cortisol levels, which can lower testosterone levels. Finding ways to manage stress, such as through meditation or yoga, can help keep your testosterone levels healthy.
• Eat a healthy diet: Eating a diet rich in healthy fats, such as those found in avocados, nuts, and fish, can help boost testosterone levels.
• Take vitamin D: Vitamin D deficiency has been linked to low testosterone levels, so make sure to get enough of this important nutrient.

In conclusion, testosterone plays an important role in many aspects of health, and naturally declining levels can lead to a variety of symptoms. However, by following these simple tips, you can naturally boost your testosterone levels and maintain your overall health and wellbeing.

What is DNA ancestry?

DNA ancestry is a relatively new, cutting-edge technology that allows people to find out their origins by analyzing the DNA.You see, DNA is a fascinating entity that encodes everything that we are. It includes the genetic code that translates into protein, as well as the particular mutations that get passed throughout generations. Since DNA is transmitted from one generation to another, some mutations can be noted in particular regions that last for millennia. Therefore, scientists were able to collect a large database that allows us to pinpoint our geographic and ethnic origins. In short, DNA ancestry takes advantage of the technology of DNA sequencing and compares it with an existing database to determine your origins.

Does DNA ancestry work?

According to ancestry.com, the accuracy of DNA ancestry testing exceeds 99 percent! This advancement is due to how specific and sensitive DNA sequencing is becoming. Today, scientists can analyze thousands of nucleotides in a matter of seconds. In summary, DNA ancestry testing is very accurate, and the results are reliable.

DNA ancestry is useful to find origin

DNA ancestry testing is a powerful sign of the enormous advances we have made in the fields of biotechnology and medicine. Some people were really surprised to find out their origins, and many heartwarming videos that document these moments are available. If you have any questions about DNA ancestry testing or DNA in general, feel free to ask in the comment section below.

Before allergy tests became readily available, patients who had allergies, food intolerances, and some diseases had to identify the substance that’s causing their symptoms the hard way!

Patients used to exclude a food element and wait for a couple of days/weeks to see if their symptoms improve. This technique was extremely ineffective, time-consuming, and delays proper treatment for patients.

Nowadays, allergy testing is available at public hospitals and private clinics. Moreover, home testing is gaining massive popularity because of how convenient it is. You can get yourself tested today, using a hair or a blood sample, and get results in a timely manner.

Who could use home testing?

Home testing is indicated for everyone who suspects having an allergy or intolerance to identify the substance that’s causing their symptoms.

You could either offer a hair sample or a blood sample to be tested for different allergens, depending on the symptoms you present with, as well as the region you live in. As you may know, some regions in the world are more susceptible to certain allergens than others.

Final words

This is an easy, quick, and affordable technique that will save you a lot of trouble.

Moreover, home testing’s accuracy has increased over the past couple of years, adding more to its credibility.

Once you identify the allergen that’s triggering your immune system, there are approaches:

• Exclusion therapy – you exclude that particular food/substance from your daily routine.
• Desensitization therapy – this is done by a trained immunologist or an allergist who would expose your to the allergen in small concentrations until your body adapts to it and tamper down its hyperreactivity.

Getting a good night’s sleep is essential for our physical and mental health. However, many people struggle to fall asleep or stay asleep through the night. One way to promote better sleep is by using melatonin, a hormone that regulates our sleep-wake cycle. In this post, we’ll explore what melatonin is, how it affects sleep, its benefits beyond sleep, and simple tips for improving sleep.

What is Melatonin?

Melatonin is a hormone produced by the pineal gland in the brain. Its primary role is to regulate our sleep-wake cycle, also known as our circadian rhythm. Melatonin production is controlled by light exposure, with levels rising in the evening and falling in the morning. When we’re exposed to darkness, melatonin levels increase, signalling to our body that it’s time to sleep.

How does Melatonin Affect Sleep?

Melatonin is a hormone that plays a crucial role in regulating our sleep-wake cycle. It is produced by the pineal gland in the brain in response to darkness, and its levels rise in the evening to promote drowsiness and lower body temperature. By doing so, melatonin helps us fall asleep faster and stay asleep throughout the night.

Moreover, melatonin can reduce the number of times we wake up during the night, which can improve sleep quality and lead to better overall health. Studies have shown that taking melatonin supplements can be particularly beneficial for people who have trouble falling asleep due to jet lag, shift work, or other disruptions to their sleep schedule.

Melatonin Benefits Beyond Sleep

In addition to improving sleep, melatonin has several other benefits. It’s a powerful antioxidant that can protect our cells from damage caused by free radicals. It also supports immune function and may help reduce inflammation in the body.

Melatonin Effects, Among Other Things

While melatonin is generally safe, it can have side effects in some people. Common side effects include dizziness, headaches, and nausea. It can also interact with certain medications, so it’s important to talk to your doctor before taking melatonin.

Melatonin Test at Home

If you’re curious about your melatonin levels, you can take a simple at-home test. The Melatonin Test from GetTested UK measures your melatonin levels through a saliva sample. This test can help you understand if your melatonin levels are within the normal range and identify any potential sleep issues.

Simple Tips on Improving Sleep

In addition to taking melatonin supplements, there are several simple tips you can follow to improve sleep quality:

• Stick to a consistent sleep schedule, even on weekends.
• Create a relaxing bedtime routine to signal to your body that it’s time to sleep.
• Make your bedroom dark, quiet, and cool.
• Avoid screens for at least an hour before bedtime.
• Limit caffeine and alcohol intake, especially in the evening.
• Get regular exercise, but avoid strenuous activity close to bedtime.

In conclusion, melatonin is a natural way to improve sleep quality and promote a healthy sleep-wake cycle. While it’s generally safe, it’s important to talk to your doctor before taking melatonin supplements, especially if you’re taking medication or have a medical condition. By following simple sleep hygiene tips and incorporating melatonin into your sleep routine, you can enjoy better sleep and improved overall health.

Scientists keep discovering new health benefits of the gut microbiome, as well as its potential involvement in several disease processes.

In the past, the bacteria in our intestinal flora was believed to be merely a tool to digest fiber and other indigestible compounds; however, recent research suggests that the gut microbiome can play a major role in several ailments.

With that being said, the gut microbiome is similar to your DNA in its uniqueness. In other words, each one of us has a different composition of their microbiome; some people have types of microorganisms that others don’t, and the ratio between different microbes varies from one person to another.

This had led to the invention of gut health testing, which analyzes your gut microbiome to design an individualized plan to improve your health.

How to improve your gut health?

Companies that offer the gut microbiota test will also provide you with a diet plan and supplement recommendation to reach optimal health.

Following these tips, you should expect the following health benefits:

• Improved sleep
• Balanced weight
• Optimized brain
• Improved digestion
• Bright, youthful skin

Many scientists believe that microbiome testing will become an integral part of diagnostic testing and therapy in the near future.

In summary, the gut microbiome is involved in more physiological and pathological processes that we initially thought.

Therefore, testing your gut microbiome to opt for a personalized diet is an incredibly effective method to improve your overall health status and some maladies.

Balance, harmony, and diversity are common words used to describe a healthy gut flora. These descriptions are completely accurate to strive for, but they can also be somewhat abstract. It is not uncommon that the more one learns about the gut’s impact on the entire body, the more questions arise. What is actually an “optimal” bacterial composition, and how does the bacterial flora in the small intestine differ from that in the large intestine? These questions are crucial when discussing the gut disease known as SIBO.

What is SIBO?

Our digestive system is divided into two parts: the large intestine and the small intestine. The digestive system starts at the stomach and ends at the anus. Additionally, the large and small intestines can be further divided into smaller parts, such as the duodenum and the appendix, for example. To keep it simple, let’s focus on the division between the large and small intestines. SIBO stands for Small Intestinal Bacterial Overgrowth. It means that there is an overgrowth of bacteria in the small intestine. In a healthy gut flora, the overwhelming majority of bacteria reside in the large intestine. The bacteria in the large intestine are important for our immune system, the production of K and B vitamins, and the breakdown of carbohydrates that were not processed in the earlier stages of the digestive system. A small amount of bacteria is also naturally present in the small intestine, primarily lactobacilli and streptococci. When there is an increase in bacterial flora in the small intestine, it is a sign that something is not right. It does not mean that these are “bad” bacteria but rather that the bacteria are in the wrong location – in the small intestine instead of the large intestine.

IBS and SIBO – considering the whole picture

Many individuals with SIBO also suffer from IBS (irritable bowel syndrome). Studies have shown that 80-85% of people with IBS also have an excess of bacteria in their small intestine. It is difficult to say with 100% certainty which condition causes the other – it is somewhat of a chicken-or-egg situation. However, what we can say is that the digestive system should be seen as a whole. If you consume a lot of refined carbohydrates, drink alcohol excessively, and regularly experience stress and anxiety, it is not surprising that both the large and small intestines are affected. Taking a holistic approach to your body means considering its components, including the gut, in relation to the whole. Identifying the underlying causes of your problems is a first step that often has a surprisingly positive effect for those who don’t know where to start. Minimising stress levels, making time for exercise, and adjusting your diet are good second steps.

SIBO – causes of its occurrence

The overgrowth of bacteria in the small intestine can be caused by one or several factors. Some are related to lifestyle, while others are beyond our control. It can be caused by:

• Poor diet – high intake of sugar, refined carbohydrates, and alcohol
• Low stomach acid levels – due to stress and/or medication
• Imbalance in the gut flora – due to poor diet, antibiotic treatment, and/or medications for acid reflux
• Pockets or other structural defects in the small intestine
• Age

SIBO can occur after a surgical procedure or as a result of a disease. This can create a pocket or a similar condition that slows down the digestive process and creates a breeding ground for bacteria. In some cases, surgical intervention may be necessary to address this, but antibiotic treatment is the most common approach, or using antiseptic herbs. Regardless of the cause, it is important to seek medical assistance in such cases.

SIBO – common symptoms

Symptoms of SIBO can vary greatly depending on the bacteria causing the overgrowth. This often makes it challenging to definitively rule out other conditions or diseases. Here are some common symptoms that may occur depending on which bacteria or combination of bacteria are dominant:

• Diarrhoea
• Bloating
• Excessive gas
• Abdominal pain
• Constipation
• Nausea
• Fatigue
• Depression

Serious complications of SIBO – malnutrition and vitamin deficiency

A common result of SIBO is impaired absorption of essential nutrients. This applies to many other digestive-related issues as well. If the absorption of macronutrients (protein, carbohydrates, and fat) is compromised, it can lead to malabsorption and sudden weight loss. The absorption of micronutrients (vitamins and minerals) can also be affected. It is not uncommon for individuals with SIBO to have deficiencies in important vitamins such as vitamin D and vitamin B12. In these cases, these substances simply pass through the digestive system without being properly absorbed. Vitamin B12 deficiency is a common problem worldwide, especially among vegetarians, vegans, and individuals with SIBO. B12 is essential for optimal red blood cell production, and a deficiency in this vitamin can lead to anaemia.

Two types of SIBO – hydrogen and methane

When the bacteria in the small intestine thrive on carbohydrates that pass through, hydrogen is produced. This leads to water being drawn into the intestine, causing diarrhoea. Over time, this can also lead to a deficiency of the enzyme lactase, which is needed to break down lactose into glucose and galactose. The other type of SIBO – the methane variant – has the opposite effect. Instead of diarrhoea, it generally causes constipation. Methane is produced when there is an excess of archaea or archaeal bacteria in the small intestine. The hydrogen produced earlier is captured by archaea and converted into methane. An excess of methane is a common cause of constipation in both SIBO and IBS. Gettested’s SIBO test measures both methane and hydrogen levels in your breath, providing a comprehensive overview of your condition. SIBO tests can also be performed at functional medicine clinics but are not offered at general healthcare centres.

SIBO – dietary and lifestyle changes

SIBO can occur either as a result of lifestyle factors or after a surgical procedure or illness. It is important to determine the underlying cause of the problem so that appropriate actions can be taken. Taking positive steps towards good health is fantastic regardless of your situation, but it is always reassuring to have a clear understanding of what your body may be lacking and what you can personally influence. Perhaps you only need to supplement your diet with vitamins or dietary supplements, or maybe you need to reconsider your overall situation. Regardless of the circumstances, remember: It is never too late to embark on a journey towards better health and increased quality of life.

What does SIBO stand for?

SIBO is an abbreviation for the condition known as Small Intestinal Bacterial Overgrowth.

How does a SIBO test work?

Our SIBO test is a breath test that you can easily perform at home. The test measures the levels of methane and hydrogen in your exhaled breath and is conducted multiple times throughout the day. Before the test, you will drink a lactulose solution. After all the samples have been collected, you will send the test back to our laboratory for analysis. Detailed instructions for the process are included in the test kit, which can also be found on our website here about SIBO.