Dr Libby Weaver - Dr Libby

How to improve your health: the secret to lasting change.

June 18, 2019May 3, 2018 by Dr Libby Weaver

Why you decide to make changes to improve your health is a completely personal decision.

Often we are influenced by very different motivations.

For some people, it may be that they choose to move regularly so that they can keep up with their children. For others, they consciously choose to eat a mainly plant-based diet because it makes them feel good. For others still, it’s about being good.

While all of these factors will lead to some degree of change, more often than not I find when people make decisions based solely on doing what they think they should be, the long-term motivation isn’t there.

So how do you make long-term changes to improve your health?

When making any change to improve your health, it is important you commit to resolving any emotional disempowering habits or language that you may use. Far too often I hear people say, “Oh I’ve been really bad lately, but when such and such happens I’ll be good.” Or, “starting from tomorrow I’m going to be really good with xyz.” I know before I’ve really begun to delve further that this sort of language indicates an emotional relationship with food or movement. I also know it’s very likely that, when this person looks at himself or herself in the mirror, they view themselves with a critical eye.

Start by considering your inner-voice.

As a culture, we have become quite obsessed with perfection. Having the perfect shape, perfect features or being a perfect weight before we can feel “good” and happy with ourselves. The way we speak to ourselves has to change. Your value doesn’t depreciate based on the number that appears on the scales. Nor will everything in your life fall into place if you could magically fit into an outfit you wore ten years ago. Sustainable and long-term change needs to come from a desire to be and feel healthier – not just look the part. It has to come from wanting to take care of yourself because you value yourself.

Work towards self-acceptance.

People who accept who they are and feel good about their physical wellbeing, often emit a sense of calm and content. When we make changes from a foundation of self-acceptance, our changes are likely to be empowering and long-lasting. Trying to be “good” is not motivating in the long term. A decision to no longer have coffee and cake every day, or to eat more vegetables and move regularly, must also be with an attitude of appreciation and gratitude for who you are now.

Switch your focus.

In order to create a kind relationship with your body where taking care of yourself with consistent (not perfect) nourishing food choices and regular movement are effortless, often there are two areas that need to be addressed – food and emotions. When you live from a place of deeply appreciating life and the amazing person you are, your focus becomes taking care of your body rather than depriving yourself to become a certain weight. While it may seem converse, when you focus on your health, most people find their weight falls into place. As cheesy as it might sound, the key to any lasting change you make to improve your health is to live knowing that life is precious, that you are precious and to treat yourself accordingly.

Signs your adrenals need support

June 18, 2019April 9, 2018 by Dr Libby Weaver

Ever wake up feeling like you’ve been hit by a truck? It could be that your adrenal glands are struggling to keep up with what you’re asking of them.

Only the size of a walnut, these mighty glands—you have two—are part of your endocrine system and they sit just on top of your kidneys. They produce an array of hormones (chemical messengers), which include adrenaline and cortisol, sex hormones such as progesterone, and hormones that help control blood pressure, fluid balance and salt retention in the body—just to name a few.

If we live a high-stress, fast-paced lifestyle, or live our lives on an emotional rollercoaster, it can take a toll on our body. To our body, any kind of stress—be it because we’re in immediate danger or simply feeling financial, relationship or work pressures—is interpreted as a direct threat to our life.

Why?

Historically, the only stressors we faced were typically life threatening. We might have had to fight or flee from a sabre-tooth tiger or a neighbouring tribe for example. Our only long-term stressors were things like famine, war or drought. So, when you think about it, it makes perfect sense that our bodies are primarily wired for survival.

The problem is, in the last one hundred years or so our way of living has taken a radical change. In the last twenty to thirty years, it’s changed even more significantly. But in terms of evolution, this is just a tiny speck of time, so our biology has not yet had a chance to evolve to cope with our modern lifestyle.

The body’s protective mechanism is to fire off stress hormones, namely adrenaline and cortisol, produced by the adrenal glands. Adrenaline is our acute stress hormone, designed to get you out of danger, and cortisol is the stress hormone produced in excess if the stress becomes chronic. If we’re living life at a million miles an hour, rushing around trying to get through our endless to-do list and feeling as though we’re not getting anywhere, our adrenal glands can get a walloping.

If the stress response doesn’t truly switch off and you have had a high cortisol output for many, many years, your adrenal glands may not be able to sustain this. They aren’t designed to withstand this kind of output, so they ‘crash’ and cortisol output is no longer optimal or elevated; it will plummet. This has become known as adrenal fatigue, or ‘burn out’.

Here are some signs that your adrenals need support:

A deep, unrelenting fatigue
Feeling tired but wired
Feeling stiff, particularly on waking
Extreme difficulty getting out of bed in the mornings
Feeling like you NEED sugar or caffeine to get you through some mornings and most afternoons
Unless you go to bed by 10pm, you will typically get a second wind and it will be much harder for you to fall asleep if you’re still up at midnight

The pituitary gland in your brain regulates your adrenals (and the rest of your endocrine system), and, although treatment for adrenal fatigue usually involves a range of strategies that support the adrenals themselves, going one step further and assisting the pituitary gland can also be immensely powerful and highly beneficial to restoring your health and vitality.

In my opinion, a form of yoga known as restorative yoga, or Stillness Through Movement, is one of the most effective ways to make progress in recovering from adrenal fatigue. With that said, never underestimate the healing and restorative power of food the way it comes in nature. With a combination of restorative practices, herbal medicine and a nourishing way of eating, it is possible to regain your health and vitality and recover from adrenal fatigue. Prioritising your own health is a necessary step your recovery.

Are your sleep habits sabotaging your energy?

June 18, 2019April 9, 2018 by Dr Libby Weaver

12.00am, 2am, 2.15am, 3.00am – do these times look familiar? When was the last time you actually slept through the night? Or better still when was the last time you woke up feeling refreshed? Unfortunately more often than not I hear the phrase “I can’t remember.” Can you imagine a world free from sleep anxiety where when your head hits the pillow and sleep is virtually automatic?

One of the single most important things you can do for outstanding health costs absolutely nothing and the key to it may be right in front of you. The results have the ability to transform your life.

Many people sabotage themselves when it comes to sleep. The trouble is they do this with things they probably don’t even give a second thought to. Once they are addressed they can make a tremendous improvement to your ability to get to sleep and stay asleep.

So what are some common lifestyle factors that are overlooked?

Firstly, we need to address your relationship with sleep. Are you someone who can be overheard saying that you are going to finish “that pile of work” after dinner? An overactive or stimulated mind can be hard to put to rest. Do you watch a gripping thriller on TV and leave yourself at the edge of your seat before trying to sink into bed and drift peacefully off to sleep? Do you finish your meal with coffee, claiming that it doesn’t affect you? Is your favourite food a spicy curry that leaves you with indigestion, or because of work commitments you eat late at night engulfing anything and everything to fill the void because you haven’t eaten since 2pm?

Addressing why you can’t sleep involves looking at a number of factors, many of which can be right under your nose.

In order to have quality, restorative sleep, an aspect of your nervous system must be activated, the calm branch associated with “rest and repair.” If you are reading, listening or doing anything that stimulates the other revved up branch, associated with “fight or flight” – anything that increases your heart rate, makes you feel worried or stressed, or requires significant concentration – your ability to switch off and switch to rest and repair can be compromised.

What you do before you try to sleep can influence whether your sleep hormone, melatonin, is produced or suppressed. Melatonin production is inhibited by light hitting the retina in the eye. It is only produced in darkness. Do you text, look at your iPad, or read an electronic book late at night in bed? Any backlit devices have the ability to suppress melatonin production meaning you lay there growing increasingly frustrated while your body is trying to adjust itself. Serotonin, our happy, calm, and content hormone, is converted into melatonin inside the body. Low serotonin levels can result in sleep disruption and sleep disorders, including insomnia. Stress and poor digestion are common causes of low serotonin levels, which can lead to disrupted sleep, depression, anxiety and fatigue.

What is absolutely astounding is that 80 – 90% of our serotonin is actually found in the gut and in fact 400 times more melatonin is synthesized in the gut than in the brain. Hence looking after your digestive system becomes a crucial component of outstanding sleep. Who would have thought that something as simple as taking care of your digestive system could result in improved sleep!

Quick tips to improve sleep anxiety

Support digestive function by starting every morning with apple cider vinegar or lemon and warm water.
Keep your room clear and free from clutter
Keep your bedroom dark
Keep a notebook beside your bed so if you wake up and think of something you need to remember, you can write it down and go back to sleep instead of lying awake worrying you might forget it
Get up at the same time each morning and expose your eyes to sunlight (don’t look directly at the sun, obviously). Better still, go outside and exercise after waking. If this is not possible because of young children, fling open the curtains and look outside, breathe slowly moving your diaphragm and recognise a new day has dawned that you are fortunate to be part of.

Is there such a thing as too much exercise?

June 18, 2019April 9, 2018 by Dr Libby Weaver

Physical exercise is good for us right? Of course! Movement is an integral part of any healthy lifestyle and we would benefit from including more incidental exercise in our daily routine if we don’t do so already. However, exercise, depending on its intensity, can sometimes put additional pressure on the body and in certain circumstances it can do more harm than good.

Exercise is supposed to energise us. If you feel energised and uplifted at the end of an exercise session then by all means keep going with it!

But many people over-exercise—either for too long or at too high an intensity. In the long-term, strenuous, high intensity exercise can not only exhaust our energy supply but can also impact our immune system, leaving us feeling totally run down. Couple this intense exercise with our often-frantic modern lifestyle and we can be left feeling tired but wired.

That’s because too much high intensity exercise not only creates more free radicals, it can trigger our stress response.

The adrenal glands are part of the endocrine system, and they sit just on top of the kidneys. They produce an array of hormones (chemical messengers), which include our stress hormones, adrenaline and cortisol, sex hormones such as progesterone, hormones that help control blood pressure, fluid balance and salt retention in the body, just to name a few. When it comes to our vitality, they pack a major punch in helping to create this.

Initially during a short-term stress response such as intense exercise, the adrenals release cortisol and adrenaline which acts to increase the heart rate, blood pressure and blood sugar levels, the nervous system response known as “fight or flight”.

When this short-term stress becomes long-term (from intensive exercise or even stress from chronic illness, work, relationships or other worries) the adrenal glands may no longer be able to cope and hormone levels can drop. The “fight or flight” response that historically protected us from predators, was not designed to protect us from this constant low-grade stress we are often experiencing in today’s world.

Symptoms such as low libido, sex hormone imbalances, compromised immunity, fatigue (even after 8 hours sleep), sugar cravings, weight plateau or weight gain and the inability to concentrate become evident. Sometimes people’s hair starts falling out.

More so than ever, it is essential to listen to your body. Choose your movement options wisely, not out of guilt or for calorie expenditure. A walk on the beach with a close friend or a stroll through a park taking notice of the sights, smells and sounds. You might find that embracing a breath-focused yoga practice is more energising for you at the moment. Adaptogenic and adrenal herbs can also be wonderfully supportive and provide much needed nourishment. Herbs such as Withania, Rhodiola and Licorice can help to support the adrenal glands and modulate the immune system. Vitamin C, B vitamins and magnesium are also essential for optimal adrenal gland function and more are often required with periods of prolonged stress or to help combat the effects of intense exercise. If this resonates for you I would encourage you to speak to a health professional, as there may much you can do, or new ways to move for you to learn about so you can support yourself to feel better again.

Ways to Avoid Constipation

June 18, 2019January 30, 2018 by Dr Libby Weaver

The health of the gut is central to every aspect of health. It is through our digestive system that we absorb all of the goodness from our food, a process that is essential for life. Our gut is (obviously) also one of our key elimination channels as well, and it’s important that we keep our bowels moving regularly.

Yet today, many people suffer with an array of gut-based illnesses or dysfunction, which can have broad-reaching impacts on many other areas of our health – here are some gut friendly tips to incorporate into your daily life and help you avoid constipation.

USE LEMON JUICE/APPLE CIDER VINEGAR TO STIMULATE DIGESTION

Due to numerous components in lemon juice and apple cider vinegar, they help to stimulate stomach acid production. The digestive qualities of lemon juice/apple cider vinegar can also help to relieve symptoms of indigestion, heartburn and bloating. Begin your day with the juice from half a lemon in warm water or up to one tablespoon of apple cider vinegar (start with half a teaspoon) diluted in water for digestive support. It can be wise to avoid brushing your teeth for at least 30 minutes afterwards to minimise any potential disruption to tooth enamel.

BITTER FOODS

One of the most detrimental changes to our diet over the last century has been the continual sweetening of our foods, the result being that many people are now particularly sensitive or averse to bitter foods. Bitter foods stimulate the liver to produce bile, which is an important part of optimal digestion. Bile emulsifies fats and renders nutrients — especially fat-soluble ones such as vitamins A, D, E and K. A great way to eat more bitter foods is to include leafy greens, turmeric – and even a couple of squares of good quality dark chocolate.

MOVE REGULARLY

Healthy (as opposed to excessive or inadequate) movement such as walking, increases blood flow to our organs and increases lymphatic flow. Bringing more blood to the gastrointestinal tract results in stronger intestinal contractions and increase in digestive enzymes. The stronger the contractions and the more those digestive juices flow, the more quickly and easily food waste will move through the colon and be excreted out of the body. A 10 to 20 minute walk can be incredibly helpful to promote a bowel movement and is a great option if you suffer from constipation. Strengthening your core muscles through exercises such as yoga and Pilates is also great for healthy gut function.

FIBRE

Dietary fibre appears to have varied affects. For some, it is incredibly helpful for the gut. Soluble fibre essentially acts like a sponge, absorbing fluid and making the bowel contents softer. It also binds to toxic waste products, allowing them to be eliminated efficiently. Insoluble fibre acts as like a “bulking agent” which, like soluble fibre, helps to keep our bowel regular (although bowel regularity is often more complex than just dietary fibre consumption, movement and water, and for some people, certain types of fibre can aggravate constipation; take notice of your own response).

Fibre may be of particular benefit for our gut bacteria; both insoluble and soluble fibres have been shown to positively alter our gut bacteria in as little as two weeks. Obtain your dietary fibre from whole food plant sources.

STAY HYDRATED

Consuming adequate water also helps to promote healthy elimination, and it reduces the likelihood of constipation, as one of the primary functions of the large intestine is to absorb water from digested food. When water consumption is low, stools tend to become dry, hard and more difficult to pass, and the longer this waste remains inside the body, the more waste will be reabsorbed back into the bloodstream. Drink adequate amounts of pure water each day. Keep a large glass at your desk to ensure you stay hydrated over the day. Let your body guide you on how much water it needs by noticing your response to the water you drink. As you drink, observe if your thirst becomes awakened and your body actually seems to draw in the water. This is your body letting you know that it needs more water.

Be sure to use your bowels every day. If you don’t, make daily bowel motions a health focus for you as the gut is central to every aspect of our wellbeing.

The low-down on probiotics, prebiotics and synbiotics

June 18, 2019January 30, 2018 by Dr Libby Weaver

The impact that gut health has on overall health never ceases to amaze me, and the bacteria living in the gut is an important part of this. We have anywhere from one to three kilograms of bacteria residing in our large intestine, and this is collectively known as the gut microbiome. It could almost be considered an organ given its vital role in so many aspects of human health. From digestion to immune function, to our mood and our body shape and size, a healthy gut bacteria profile is key.

It’s therefore not surprising that people want to enhance their gut health (who wouldn’t, considering how central it is to every aspect of our health!). And it’s not surprising that companies want to create food and supplement products to help us do this. Probiotics, prebiotics and synbiotics are three such products that are often confused despite playing different roles for gut health. So what are they and are they worth your while?

PROBIOTICS

Probiotics are beneficial bacteria. Or, more specifically, they are live microorganisms that benefit the host (you) when consumed in adequate amounts.

For probiotic supplements to have any potential benefits, they must be scientifically proven to survive digestion (meaning they need to survive exposure to stomach acid) and reach the large intestine alive. They also need to be in a sufficiently high dose to have an effect, plus the pH level of the local environment (inside the intestines) needs to be appropriate for the bacteria. Whether or not a probiotic supplement is scientifically proven to survive digestion is therefore an important consideration – in other words, the quality of the supplement matters.

But there isn’t just one universal probiotic. Different strains of bacteria have different actions and health benefits, and the actions of a particular strain cannot be extrapolated to other strains, even within the same species. So supplements can contain different probiotic strains as well as different doses of the strains, which influences their effect in the body. Adding to this complexity is the fact that we don’t all respond to probiotic supplementation in the same way – our individual response can depend on the species that are already residing in our gut, as well as our own health status.

Research has shown that within about two weeks of ceasing probiotic supplementation, the strains that were present in the supplement are no longer detectable in the waste leaving the body, indicating that they don’t colonise the gut and therefore may not have long-lasting effects.

We know that our gut microbiome is greatly impacted by our food choices, so rather than supplementing probiotics, I prefer to encourage people to focus on eating real whole foods (including some fermented foods) to support and maintain a healthy gut bacteria profile.

Probiotic supplements aren’t necessarily needed for good gut health, however there is some encouraging evidence that suggests they can be beneficial for certain gut conditions:

Antibiotic-associated diarrhoea

There is good evidence that certain strains of probiotics can help to prevent antibiotic-associated diarrhoea; specifically Lactobacillus rhamnosis GG (LGG) and Saccharomyces boulardii (S. boulardii).

Irritable bowel syndrome (IBS)

There is emerging evidence that probiotics may reduce IBS symptom severity. However, given that IBS can manifest as different symptoms depending on the person, probiotics are unlikely to be a magic fix and a probiotic supplement may or may not benefit you. What helps one person may not help another, and in fact, could actually worsen their symptoms. If you decide to trial a particular probiotic supplement, it should be taken for at least four weeks to assess how it affects you. Remember, your body is your best barometer.

However, if you have IBS and you are currently in the elimination or challenge phases of a low FODMAP diet, I do not recommend taking a probiotic supplement, as this could cloud your results and make it more difficult to identify which (if any) of the high FODMAP foods you react to.

Ulcerative Colitis

In patients with mild to moderately active ulcerative colitis, studies suggest that specific probiotics may help to induce and maintain remission. The specific probiotics that may assist include E. Coli Nissle 1917 and a mixture of eight strains, similar to those showing promise in IBS.

Generally, probiotics are safe for adults to take, however those with food allergies should always check that the probiotic is free from their specific allergen, and they shouldn’t be taken by immunocompromised or critically ill people unless medically supervised.

PREBIOTICS

Prebiotics are non-digestible carbohydrates that act as food for probiotic bacteria. They pass through the gastrointestinal tract undigested, which stimulates the growth and/or activity of certain ‘good’ bacteria in the large intestine. While all prebiotics are considered fibre, not all fibre has prebiotic effects.

Prebiotics are naturally present in foods such as onion, garlic, leeks, asparagus, Jerusalem artichokes, chickpeas, lentils, peas, oats and cashews – yet another reason why a plant-rich way of eating is so important for our health and wellbeing. While some people choose to take a prebiotic supplement if they do not consume enough prebiotic-containing foods, there is no substitute for a ‘real food’ way of eating when it comes to our health and vitality.

SYNBIOTICS

Synbiotics is the term used to describe a food or supplement that contains both probiotics and prebiotics; a food example is unpasteurised sauerkraut.

In summary, if you already take a probiotic and feel you benefit from it, then by all means continue to do so. I simply wanted you to appreciate yet another health-enhancing offering of eating whole, real foods.

Ask Dr Libby: Why do I get so bloated in the afternoon?

July 7, 2021January 30, 2018 by Dr Libby Weaver

Why do I feel bloated in the afternoon or evening?

Many people tell me they experience their tummy getting more and more bloated as the day goes on, leading to extreme discomfort by the evening.

Can stress cause bloating?
Is coffee your culprit?
Support stomach acid
The benefits of apple cider vinegar
Chew your food
Menstrual cycle-related bloat
Is it a parasite?
Why do I bloat after eating?
Be your own detective
Thoughts to consider

Can stress cause bloating?

There are many reasons why you may be getting bloated in the afternoon; one of the first to explore is stress. The production of stress hormones causes blood to be diverted away from digestion to your periphery so that your arms and legs are powered with a good blood supply to help you get out of danger.

However, too many people are stressed regularly due to their pace of life or perception of pressure and urgency. When we eat in this state digestion may be compromised so if you’ve had a hectic morning or you’re feeling far from calm, this could be why you’re experiencing bloating as the day wears on.

Is coffee your culprit?

You might want to block your ears for this part 🙉. Coffee can be the sole reason someone experiences bloating. Biochemically, coffee triggers the adrenals to secrete adrenaline, a stress hormone, which communicates danger to the body, diverting blood away from digestion. This mechanism alone can be the driver. With a milk-based coffee, it may be the cow’s milk or, less often, the soy (soya) milk, but even black coffee will cause some people to bloat. Try switching to herbal tea or green tea and give coffee a rest for four weeks to see if this makes a difference for you.

Support stomach acid

Whether the result of stress or lifestyle choices, some people don’t produce adequate stomach acid, or the pH is not acidic enough. This can affect optimal digestive processes right from the outset. Think of your food as a big, long string of circles, or pearls on a string. Your teeth and saliva go to work first on breaking the circles apart and stomach acid then continues that breakdown process.

Poor stomach acid production alone can lead to bloating. When food is not broken down sufficiently it can arrive in the intestines in a form that is still too large. Here the bacteria that inhabit the large intestine will begin to ferment whatever food is delivered to them. As gut bacteria break down the larger fragments of food they produce gas, which can lead to that uncomfortable bloated feeling.

The benefits of apple cider vinegar

Apple cider vinegar or lemon juice in warm water before meals can help to stimulate stomach acid production, which promotes the proper digestion of food. It is also a good idea to drink water away from meals rather than with them to maximise the action of stomach acid.

Chew your food

Chewing food really well is the first step to help reduce bloating. Sit in a calm state and focus on chewing well and eating slowly, rather than inhaling your food. Do your best to not be distracted while you eat your meals. No more eating on the run or in front of your computer screen if you can help it! You might be surprised how much of a difference these small changes can make.

Menstrual cycle-related bloat

If your tummy only bloats in the lead-up to your period, it is likely to be caused by estrogen dominance – too much estrogen or not enough progesterone, or both.

Read more: Are you estrogen dominant?

Is it a parasite?

Did your bloating only begin after you had food poisoning or gastroenteritis or a holiday where the water or food was very different from what you usually consume? If so, a lingering unfriendly organism, such as a parasite, may be driving your bloating. There are numerous ways to treat parasites including the medicinal herbs Chinese wormwood and Black walnut. These are best prescribed by an experienced health professional who would likely arrange for a stool test, as well.

Why do I bloat after eating?

In my experience working with clients, I have learned that there are some foods that are better eaten on an empty stomach if you have challenges with your digestive system. Fruit is one of them. If bloating is an issue for you, only eat fruit first thing in the morning on an empty stomach — none for lunch and none mid-afternoon. This includes dried fruit. You may find the same thing happens with starchy carbohydrates such as bread. Some people bloat no matter what time of day they eat bread and, if that is the case, they will usually do well omitting all gluten-containing grains for a four-week trial period. Others are fine with bread/toast for breakfast but for lunch it is a disaster in their digestive system. Bread is a highly processed food, after all.

All foods containing casein (foods derived from an udder; cow, goat, or sheep, although the latter two tend to be tolerated better than cow’s milk) can be significant contributors to a bloated stomach. Remove all sources from your diet for a trial period of four weeks and observe how you feel. If you omit foods for more than four weeks, it is important you consult an experienced health professional to ensure you are not missing out on critical nutrients.

Be your own detective

Sometimes bloating is caused by the consumption of foods that your body cannot digest efficiently. It can be challenging to pinpoint a food sensitivity as we can experience symptoms up to 48 hours after consuming something that doesn’t agree with us, depending on the mechanism through which you react. If you have a feeling that something you’re eating isn’t working for you, it can be helpful to keep a note of your symptoms and everything you eat for a couple of weeks to try and track the culprit/s.

Get your notebook and keep note of your bloating symptoms.

Thoughts to consider

To find out why you bloat as the day goes on, ask yourself:

Is it worse when I’m stressed? Did it only begin after I went through a great deal of change – supportive change or challenging change?
Does it only happen after I eat lunch? If so, what do I usually eat for lunch? And how do I eat – am I rushing (hurrying)?
Does my tummy bloat only after an afternoon snack? What do I usually choose at this time of day?
Is it related to my menstrual cycle only?
Did my bloating only begin after I had food poisoning or gastroenteritis or a holiday where the water or food was very different from what I usually consume?

For MUCH more information on bloating:

Dr Libby recently presented a 90-minute online event event called Bloating and fluid retention, and now you can now watch the replay online!

In this replay, Dr Libby teaches you the reasons why we can experience fluid retention and bloating, and the steps to take to ease this suffering, naturally.

Watch and learn:

The reasons behind why we can retain fluid
What drives bloating and why it happens
Ways to decipher what’s driving your fluid retention or bloating
Why cellular health is so crucial to maintaining optimal fluid levels
Reasons excess gas can be the problem and what to do about this
Which foods commonly trigger bloating
Nutrients and supplements that can help the body excrete excess fluid
Ways to alleviate fluid retention
Quick tips to ease discomfort from bloating

WATCH NOW: Bloating and fluid retention – Online Event Replay

The Gut-Brain Connection

September 29, 2021January 30, 2018 by Dr Libby Weaver

We’ve all heard the term ‘go with your gut’ when it comes to decision-making. But is there really such a thing as gut feelings? And just how connected is our brain with our gut?

Well, scientific research has found that our brain, our gut, and the gut microbes inside it (the different strains of bacteria that make up our gut’s ecosystem) communicate with each other. Doesn’t it just blow your mind how amazing our bodies are?

This is part of an ever-growing body of research that confirms a powerful link between our gut and our brain—more than we’ve ever realised. In fact, the gut is often referred to as our “second brain”. It has its very own nervous system (the enteric nervous system), and signals can be transmitted in both directions, meaning that our gut can send messages to our brain and our brain can send messages to our gut. This connection is termed the ‘gut-brain axis’ and it’s why when we feel anxious we can feel sick in the stomach or when we’re nervous we sometimes get butterflies. It’s also why those with IBS (irritable bowel syndrome) may notice that their symptoms worsen when they’re stressed.

Yet, many of us have become disconnected from the way we eat and the impact that it has on our bodies. We don’t always consider that it was dinner the night before that left us with a food hangover and feeling lousy the next day. We can be left thinking it’s ‘normal’ to feel exhausted at 3pm, to snap before we’ve eaten our lunch or to constantly feel bloated by the end of the day.

Our relationship with food is complex and often has a strong emotional component. Take for example a stressful day – many people might find themselves drawn to chocolate, alcohol, or takeaways, not a health-promoting bowl of broccoli and other nutrient-dense foods! If we’re feeling tired and sluggish we tend to reach for caffeine and sugary foods, anything that will give us a quick surge of energy.

This is not to mention that our emotional state can also radically impact on how we digest our food. Eating while we’re upset can potentially lead to indigestion, as digestive processes are not prioritised when the body is churning out stress hormones.

One of the things we do know about the gut-brain connection is that around 80% of the serotonin in our body (the neurotransmitter in our brain that leads us to feel happy, calm and content) is made in the gut. Which means, if gut health is compromised, serotonin production may also potentially be altered.

The good news is, the power to change our gut health is entirely in our hands. Our gut microbiome (the ecosystem of bacteria in our gut) changes according to what we eat. What’s quite remarkable is that the bacteria in our gut can change within three or four days, so even a few days of eating poor quality foods can completely change our gut flora picture and therefore our gut health. The same goes for nourishing foods. What we eat is that powerful!

It is however, important to remember that the foods that are nourishing for one person may not be nourishing for another. I’ve lost count of the number of people I’ve met who have continued to eat foods they have been told are “healthy”, despite their body sending them clear messages (often in the form of gut symptoms!) that these foods aren’t right for them.

When we begin to pay more attention to how we feel after we eat, we can learn how to identify our body’s messages and improve our intuition around what’s right for us and what’s not. This includes what we eat and how to take better care of ourselves, but also extends beyond that to having the clarity of mind to make important decisions and the ability to get through our daily tasks without feeling overwhelmed.

So, begin to pay more attention to how you’re left feeling after each meal. It can help to jot down what you’re eating and any symptoms you experience for a couple of weeks to help you identify any common denominators that might better serve to be avoided for a trial period of time.

Are you one of the one in five?

June 18, 2019January 30, 2018 by Dr Libby Weaver

Irritable Bowel Syndrome (IBS) affects around one in five New Zealanders and Australians, with women being twice as likely to be affected than men. This common condition is not normal—food is not supposed to bloat you—and it doesn’t have to be this way. Here are a few of the common reasons people experience IBS and how to address them.

Common symptoms of IBS

Abdominal pain or cramping that tends to be relieved by passing wind or faeces
Diarrhoea, constipation, or alternating between the two
A sensation of “incomplete evacuation” – a feeling that the bowels are not fully emptied after passing a motion
Bloating
Mucous present in the stools
Nausea

What causes it?

Getting to the heart of why someone is experiencing IBS is critical, as the road into any condition is the road that needs to be taken out. At the heart of IBS can be a range of triggers including:

Relentless stress hormone production, anxiety or excessive worrying
Food intolerances, poor digestion, low digestive enzyme production
Sex hormone imbalances
Gut bacteria disruptions, possibly after an episode of food poisoning, antibiotics, or an upset holiday tummy

Stress-related IBS

If your gut function has changed after a challenging time in your life, your bloated abdomen may have initially been due to poor stomach acid production. Now, however, if poor stomach acid production has been ongoing because of an almost low-grade (or high-grade) anxiety inside you, the changes in digestion that were initially due to poor stomach acid production may have altered your gut bacteria profile and the pH of the large bowel. It is important to focus on stimulating stomach acid production by slowing down your meal consumption, avoiding drinking water 20 minutes either side of eating and chewing your food really well. It’s also important to eat mindfully, in other words, focus your attention on consuming your meals without looking at your phone, television, laptop/computer or book and do your best to eat in a calm state. To help reduce the stress and anxiety your body is experiencing, integrate a breathing exercise into your daily routine.

IBS caused by food intolerances

Observation is the key to this process, as your body does not have a voice. Your body communicates through symptoms, and lets you know if it is happy or not. A food that bloats you is, in that moment (not necessarily long term), not your friend, and your body is simply letting you know. So take a break from whatever you suspect and notice if it makes a difference. You will feel so different when you feed your body precisely what it wants. Common irritants include substances found in processed foods, gluten, dairy (all foods that come from an udder) and coffee. Even too much fruit can irritate some people’s digestive tract. Remember that just because it bloats you today does not mean you will never eat that food or drink that drink again (unless you have a true allergy). It simply means that right now, in this moment, it does not serve you. If you restrict your diet long term it is important to consult a health professional to ensure you are not missing out on vital nutrients.

Sex hormone imbalance IBS

If your tummy only bloats and gets sensitive in the lead-up to your period, it is likely to be related to estrogen dominance in the second half of the cycle. An imbalance in your sex hormones could be the result of poor digestion, stress, a liver that needs support, or a nutrient deficiency, specifically those nutrients required to build your sex hormones. It’s advisable to work with a health professional who can ascertain your specific sex hormone imbalance picture, however, ensuring your liver is functioning efficiently is a wonderful place to start. Dark leafy greens and vegetables from the Brassica family (including broccoli, cabbage, kale, Brussels sprouts and cauliflower) contain specific nutrients our liver needs to transform harmful substances prior to elimination. Reducing your consumption of liver-loaders (alcohol, trans fats, refined sugars and artificial substances) will also be helpful.

IBS caused by gut bacteria disruptions

Despite negative stool tests, I have seen this health picture frequently. Where once they had an iron gut, this person now feels like they react to everything. Discuss with your GP about having a Helicobacter pylori test. Depending on your symptoms, a health professional may guide you to take a herbal anti-parasitic tablet or liquid, even if your stool test has come back negative. Dietary changes can be very useful in this situation, until the gut has healed.

Are you getting enough zinc?

December 7, 2022October 3, 2017 by Dr Libby Weaver

In today’s world, meeting our zinc requirements from food alone is much harder than it was even 50 years ago.

Zinc used to be present in our soil. As such, we obtained it gradually across the day in foods such as fruits and vegetables. Even grain-based foods such as breads and cereals provided us with a small dose.

Due to conventional farming practices, most soils in Australia and New Zealand are now deficient in zinc (unless the farmer is actively putting zinc back into the soil). And, as you know, if a nutrient is not in the soil, it cannot be in our food.

Here’s something you might like to consider:

Women require 8 milligrams (mg) and men require 14mg of zinc each day—just to prevent a deficiency.

These are the minimum amounts needed to avoid developing symptoms of zinc deficiency such as skin rashes/dermatitis, hair loss, diarrhoea, poor appetite, blunted sense of taste and impaired immune function, just to name a few.

Our best food sources of zinc are oysters and red meat. Zinc is also found in small amounts in seeds (pumpkin seeds and sunflower seeds), lentils and eggs. Seeds contain about 2mg of zinc per 30 gram (g) serve, half a cup of lentils contains around 0.9mg of zinc and one egg contains 0.5mg of zinc. Given that most people don’t eat oysters regularly, let’s look at beef as an example.

Beef contains around 7mg of zinc per 100g cooked, so for a woman to meet her minimum requirements, she would need to eat at least 800g of cooked beef per week. Men would need almost 1.5kg of cooked beef per week to meet their minimum needs.

Yet, the World Cancer Research Fund (WCRF) recommends that we limit our intake of red meat to 500g per week to reduce the risk of developing colorectal cancer.

And these amounts don’t even consider how much of the zinc we are actually absorbing. There are a number of factors that can impair our ability to absorb zinc, which means we may need to eat even more to ensure our body gets enough.
Some of these factors include:

Pairing your meal with a glass of wine, or even a tea or coffee
A high dairy intake
High fibre intake
Use of antacids or other common medications to reduce stomach acid/reflux
Taking iron, folic acid or calcium supplements
Substances that are present in grains, legumes and seeds, which can block zinc absorption
The cooking process, which can make the zinc less able to be absorbed

The reality is that most of us aren’t getting enough zinc from our diet alone. Zinc deficiency is now one of the most common nutritional deficiencies in the world. This leads to both minor and major health issues.

If you believe your body could do with more zinc you might like to consider supplementation alongside a balanced diet.