Adele Cavaliere

Are you ready to kick the Coronavirus to the curb? 

Listening to the news lately has become a bit daunting, and it’s totally normal if you to feel a bit stressed or even powerless when it comes to this virus. But here’s the truth: we’re totally not powerless. Like with any other virus, there are certain steps we can take to support ourselves against it.

But before I get to that, it’s important to know what exactly the Coronavirus is. Here’s the dirty details on this virus:

• Symptoms appear about 1 week after the individual actually catches the virus. This means that when someone is affected, they won’t show symptoms right away. It is being passed around before we even realize it. 
• It’s easier to get than you think! You don’t need to come in direct contact with anyone who has the virus necessarily, as it has about a 6 foot reach. 
• It’s easily transmitted with your hands. Those face masks are not as effective as you’d hope they might be! It’s easier to contract the virus once it touches your hands. Why? Because once it’s on your hands, you are likely to touch your eyes, ears, face, nose, and mouth, where the virus can get in.
• The Coronavirus is just that – a virus! You can’t fight a virus with antibiotics. Antibiotics actually wipe out all bacteria, the good and the bad. Good gut bacteria are vital to a healthy immune system, so trust me – that’s the last thing you need when you’re preparing to fight an illness! 

Coronavirus Symptoms

The most common symptoms of the virus are cough, fever, and difficulty breathing. Those who have compromised immune function may experience severe respiratory distress, pneumonia, and in severe cases it can lead to death. Just as with the regular flu, if you are a healthy individual you may be able to ward off the virus without experiencing any serious symptoms.

How to Boost Immunity Against the CoronaVirus

Get started on boosting your Immune System NOW and take some preventative measures towards this pesky virus! Here are some tips:

Elderberry Juice. If you stay up to date on my blog, then you may have seen my post on the benefits of elderberry juice. This juice is known to pack a nutrient-dense punch and has been shown to be effective in protecting against viruses! 

Quality Probiotics. When it comes to probiotics, quality is key. You want a trusted source so that you can be sure that what you are getting is going to be effective. As we touched on earlier, your gut health is linked directly to your immune function. The healthier your gut, the better your resistance will be to infection. 

Mushrooms like Maitake. Maitake is an amazing mushroom that has proven to stimulate the immune system. Reishi, Chaga, and Turkey Tail are also super mushrooms that can support immune function. You can buy them individually, or pick up a blend. Capsules are the most convenient way to take them, but you can also use the powder and drink them as a tea. Try it mixed with dark cacao for an additional boost of antioxidants. 

Vitamin D. We rely on the sun to help your bodies synthesize vitamin D. So in the winter months when the sun diminishes, we tend to be lacking in this crucial vitamin. There are recent studies that support how vitamin D helps promote respiratory health as well as how it can prevent both viral and bacterial infections. If you haven’t stocked up on vitamin D yet, you must! My trusted brand: Truvani . 

Wash Your Hands. Washing your hands is one of the most under-utilized tools in preventing illness! Keep in mind that viruses are most often contracted by us via our hands. Wash your hands regularly if you want to prevent getting any virus. 

What if You’re Already Sick with the Coronavirus?

Rest is so important for recovery. Our bodies are smart and they already know the importance of rest, which is why when we’re sick we feel so tired. Some of us need to be forced to rest! But getting as much downtime as you can when you already are sick can help speed up the healing process. 

Essential Oil Steam. The Coronavirus is tough on the respiratory system. Simply add 2-3 drops of eucalyptus and/or peppermint oil to a large bowl of steaming hot water. Place your head above the steam and drape a towel over your head so you can inhale the steam. This will promote easier breathing and provide you with some comfort and relief.

Remember Your Zinc. Zinc is important for healing and helps keep your immune system strong. Legumes, nuts, and seeds are all high in zinc, so try some bean-soup or snacking on nuts and seeds if you are already feeling under the weather.

Bone Broth. Bone broth is high in collagen, which supports your gut health. Your gut is one of the first lines of defence for your immune system – supporting it is imperative! Bone broth is also really nutrient-dense and can provide a lot of vitamins and minerals that will also help you in your recovery. Plus as a warm beverage, it’s oh-so comforting.

How to Cope with Coronavirus

If you are sick, it is recommended that you stay at home. Avoid contact with those who may have compromised or weakened immune systems, such as kids and the elderly. There are a lot of steps you can take to support yourself, but always seek medical care if you need it.

It is easy to get caught up in fear and misinformation, especially in situations like these. We should be careful, mindful, and cautious when it comes to Coronavirus. However, there is no reason to panic. Just do what you can to boost your immune function and keep your body healthy, which will help you against any virus. 

The winter season comes with it’s own list of pros and cons.

Pros: warm, cozy scarves, hot beverages, healthy comfort food, quality inside time with loved ones, building snowmen.

Cons: icy roads, getting out less, lack of sunlight, super dry skin.

While there’s not much we can do about the weather itself, or the amount of sunlight we get throughout the day, we can support our skin and keep it fresh and healthy looking all year round.

There are some key foods I utilize throughout the colder months to keep my skin looking healthy and balanced. I’m going to share those with you today, and I hope you’ll try them! Incorporating these regularly is guaranteed to make a difference in the look and feel of your skin.

Salmon

A healthy amount of dietary fat gives skin that supple look. More specifically, omega 3 works to keep your skin looking moisturized. A deficiency in omega-3 fatty acids can actually result in dry skin.

Omega 3 is also a potent anti-inflammatory. If you’re dealing with any inflammation or irritation on top of dryness, this fatty acid can also help in keeping your skin protected and nourished. Fatty fish like salmon are high in omega 3s. Looking for a plant-based alternative? Try avocados, nuts, or seeds.

Berries

Dry winter skin can be easily irritated, and could be more prone to damage. You can protect your skin from damage by including antioxidant-rich food or beverages. Antioxidants help your skin by protecting against free radical damage.

Some of the best food sources of antioxidants include blueberries, blackberries, and goji berries. They can also be found in dark chocolate. Ginger and green tea also contain a high antioxidant content too.

Kimchi

You know regulating your gut health is going to improve your digestion, but did you also know it can improve your skin? Your body relies on getting rid of unwanted toxins through elimination. When this body system isn’t functioning properly, your body needs to find another way to get rid of these toxins.

Your body can utilize another detoxification organ: your skin. When these toxins come out through your skin, this can cause dryness, irritation, and damage. In the winter, your skin is already susceptible to these, and struggling with your gut health can only compound this issue!

One food you could try incorporating is kimchi. Great on top of a stirfry or a salad, kimchi is really high in strains of healthy bacteria which promote healthy digestion.

Looking to add some topical treatments to your skin routine too?

Lately I’ve really been loving Gaelle Organic. The skin care products they make are all certified organic, and free of the synthetic chemicals you’ll find in other brands. They make some ultra-moisturizing products I love for the winter.

CRÈME SUPÉRIEURE – This is a creamy anti-aging moisturizer that’s intended to restore a more youthful appearance to your skin. It includes soothing compounds like shea butter and aloe vera, and will leave your skin looking flawless and luminous.

BALM SUPÉRIEURE – Some facial cleaners can leave your face irritated and flaky. This cleansing balm effectively removes makeup without leaving your skin dry. It’s effective, but also really gentle on skin.

BODY CRÈME SUPÉRIEURE – When it comes to skincare, we tend to focus on our faces first. But let’s not forget the rest of our skin! This organic body lotion helps with both dryness and sensitivity. I recommend applying liberally after a shower or bath.

If you are interested in these products and would like to try them, I do have a discount code for you! Enter this code at checkout if you want to use it: ADELE15

You can see these 3 products and more here : Gaelle Organic

There are ways you can support your skin, from the inside out, as well as the outside in. I hope these tips help you and your skin get through the cold winter months!

I write a lot about health for moms, but healthy moms also care about one very important thing: the health of their kids. My favourite tips to give are the ones I know will help you. That’s why I’m making the effort to dedicate some time to talk about the things that you care about the most. Today’s article is all about how you can support your child’s brain growth through sensory play – an activity that is of the utmost importance to a child’s developing mind!

What is Sensory Play?

Sensory play is any kind of play that involves the senses: smell, touch, sight, taste, and sound. These play activities generally also involves playing, exploring, discovering, and creating. Through these avenues, a child is able to explore the complex world around them.

Why is Sensory Play Important?

Sensory play is not just for fun – it’s actually crucial to brain development! Activating the senses through play helps to build new pathways in the brain, and promotes cognitive development.

Exposing your child to different and varying sensory experiences creates strong pathways in the brain, and if also helps them understand what different textures, colours, smells, sounds and shapes are. Research shows this kind of play promotes fine and gross motor skill development.

Sensory play also supports better problem solving skills and social skills. In some cases, it can even calm anxious children.

Children will be exposed to different sensory stimulation naturally while they grow, but allowing your child to have additional sensory experiences through intentional sensory playtime can only add more benefit for them mentally, emotionally, and physically.

Best Sensory Play Toys

There are plenty of sensory toys on the market, but the ones I value the most are those produced with love and intention. That’s why I love Lovevery products. They saw the benefits of sensory play time, and wanted to bring those benefits to the next level.

Their products are developed by experts, not toy makers, to bring the most enriching experience possible to your child. There’s tons of different products, including kits designed for specific ages. My favourites of what they offer are their Block Sets and Play Kits!

The Block Sets come with wooden blocks, planks, shapes, and people. The Block Set will inspire your kid’s imagination while using stage-based activities to promote their spatial, language, and problem-solving capabilities. The Play Kits are kits designed specifically by age group. You can place these kits on subscription have have them delivered right to your door as your child transitions through each stage.

As a busy mom, I know how important it is to find products for your kids that you can actually trust. Lovevery has really taken a holistic, yet scientifically-based approach to their goods. And I love it.

Give Lovevery products a try if you value all that sensory play has to offer your child, and you’re ready for tools that can help. I think you’ll be just as grateful for their products as I am.

As a parent, you will face so many challenges in raising your kids. Keeping them healthy, keeping them safe, and also keeping them entertained. Computer games and tv shows offer a convenient way to keep them busy – and some even offer educational value as well.

There’s no judgement here – sometimes screen time is a smart tool that allows you to finally take a breather for yourself. But what if I told you that you have other options?

There are tons of other things you can do to entertain your kids screen-free. I hope that by sharing these ideas with you, you’ll be inspired to reduce the screen time of your kids and get them engaged in other inspiring activities.

Get them involved in the kitchen. Have your child help with the cooking process however they can. The sooner they are involved in the process, the better it is for them, as it can help them learn useful skills they can carry forward.

For example, why not make a smoothie with your little one? You can let them put all of the ingredients in the blender, while teaching them the value of healthy eating. Try mixing 1 frozen banana, 3/4 cup blackberries, 2 cups of almond milk, a handful of spinach, a handful of walnuts, and dash of vanilla bean paste or pod. Walnuts provide healthy brain fats, and it’s a great way to add some greens without the taste! Blend well – makes enough to share!

Make a scavenger hunt. This can require a little more planning on your part, but it’s so worth it. Watch your little one engage in problem-solving skills and use their brain power to figure out how to go from clue to clue!

The best part about a scavenger hunt is the win at the end. The prize could be picking a new book at the bookstore, or letting them decide what to make for dinner. Your options are endless, but it could be something that leads to another screen-free activity!

Encourage outdoor play. This one is obvious during the summer months – but even when it’s snowy, why not get suited up? Make snow angels, a snow man, and check out the unique shapes of the snow flakes. Getting to the outdoors is good for everybody, and can help expend some serious energy!

Encourage outdoor play. This one is obvious during the summer months – but even when it’s snowy, why not get suited up? Make snow angels, a snow man, and check out the unique shapes of the snow flakes. Getting to the outdoors is good for everybody, and can help expend some serious energy!

Get a KiwiCo Crate. I started using KiwiCo STEM kits because they can keep your children engaged and entertained, while also offering the experience of creative expression. It’s great for them, and it’s great for mom because it’s delivered right to your door.

You don’t need to plan the activity, make a supply list, pick everything up, and bring it all back home in one piece. How awesome is that?

Lucky for us, their Black Friday deals are starting early. Use code EARLY at checkout and save 60% off of your first month!

Check out all of the unique and engaging kits they they offer – they offer specialized kits based on age group, so you can get the kind of kit that will suit your kid best! See more by clicking here.

I hope you found these tips helpful, they have been game-changing (literally) for me and my kids!

The buzz has been all about the gut microbiome lately, but there’s another microbiome that is important too – the one in your mouth! In the same way that how you care for yourself can effect your gut, what you eat and your dental routine can make or break your teeth.

Why Your Dental Health Matters

The health of your mouth matters more than you might think. Poor dental hygiene is actually linked to chronic diseases including heart disease, diabetes, and stroke.

The health of your mouth also directly effects your gut health. Research shows that the bacteria in your mouth actually travel down to your gut. We know that the bacteria in your gut has a heavy impact on your digestion and so much more. If you care about your gut microbiome but your neglecting your mouth health, you are missing a very important aspect of your gut health.

Plus, lets face it: having a gorgeous, radiant smile is such a confidence boost. There’s nothing better than smiling without holding back and feeling good about it.

Over the past few years, I’ve made some serious changes to my teeth care routine, and I’m really excited to share them with you. This shared knowledge, plus a few tips and tricks, are really going to help you get your dental health on track.

Let’s Talk Toothpaste

For the most part, we’re brought up to believe that the regular store-bought toothpaste is the best product you can get for your teeth. I was shocked when I learned that this simply wasn’t true.

Most regular toothpaste contains flouride, which is known to help prevent cavitites. However, flouride has a major downside too: it’s a neurotoxin, which means it’s toxic to your brain. Research has shown that using flouride regularly increases free-radical activity in the brain. Flouride use is also linked to depression, thyroid dysfunction, nervous system degeneration, and cognitive impairments.

Regular toothpaste also contains another ingredient called Triclosan, which could actually be negatively impacting your oral health. Triclosan is an effective bacteria killer – which at first glance might seem like it is beneficial for oral health.

In actuality, we don’t want to kill all of the bacteria in our mouth. Similarly to the gut, it is more important to have a higher balance of beneficial bacteria in the mouth. These healthy bacteria are important for fighting inflammation and promoting strong immune function of the mouth.

Why I Use Colloidal Silver & Charcoal Toothpaste

Colloidal silver toothpaste is toothpaste that contains the suspension of sub-microscopic silver nanoparticles in water. This is a beneficial ingredient in toothpaste for a couple of reasons: firstly, it has been shown to help reduce incidence of infection and inflammation. It’s a natural antibiotic that kills germs, without being too harsh on your mouth microbiome.

I love alternating with a charcoal toothpaste, so that I can get the best of both world. Charcoal Toothpaste contains activated charcoal. Activated charcoal is known for binding to toxins and helping to remove them. It’s also great for helping to whiten your teeth! So not only will your mouth feel fresh and clean, but this toothpaste helps it look like it too.

If you’re still using that same old-store bought regular toothpaste, it’s time to toss it out and get an upgrade! Either of these toothpastes would be a better option, but I love having each kind on hand so that I can reap the benefits of them both.

Olive Oil or Coconut Oil for Dental Health?

I always rub olive oil or coconut oil on my gums and teeth after I brush. And once you find out why, you’ll be doing it too!

These oils have been shown to help in the prevention, maintenance, and improvement of dental health. They are naturally antimicrobial and can help reduce the bad bacteria responsible for bad breath. They also reduce inflammation.

You have the option to take a tsp and swish it around in your mouth, but I like to make sure my mouth is properly coated, so I just simply rib it all around my teeth and gums. This last step really helps to prevent gingivitis and gum disease.

Make the Switch to Natural Oral Care

When it comes to a healthy dental routine, it’s time to get out with the old and in with the new and natural. Toss that old tube of toothpaste, and invest in some new tools that will get your teeth sparkling – without the toxic side effects. Your mouth will thank you!

You awaken from your slumber feeling great, only to saunter over to your mirror to see – GASP! – another acne breakout. It’s painful and inflamed: it’s a hormonal-acne flare up. You might feel helpless, but hope is not lost! There are ways that you can balance your hormonal acne and feel comfortable in your skin again.

Before we go about talking about how to balance your hormonal acne, we need to distinguish what hormonal acne actually is. Hormonal acne is acne that develops as a result of fluctuations in hormones. This is commonly associated with hormonal changes in adolescence, during pre-menstruation, pregnancy, postpartum, and during menopause. However, this isn’t always the case – there are other diet and lifestyle factors that can impact hormonal acne.

The best way to deal with this type of acne is to focus on the root of the issue: hormones. There are a couple of strategies you can use to help balance your hormones naturally, thus reducing your hormonal acne outbreaks. Keep reading to find out what these acne fighting tips are, and how they might help you!

Eat More Fat!

Eating more fat might help balance your hormones. Here’s why: the hormones that effect our skin the most (estradiol, testosterone, aldosterone, and cortisol) are all fat-based. In order to ensure that all hormones can be manufactured, we need a certain amount of fat in our diets. Both underproduction and overproduction of hormones can have an effect on your skin – that’s where dietary fat comes in.

The fat in your diet can be broken down and used by your body to help manufacture hormones. However, not all fat is created equal. The best sources of fat you can get include avocado, olives, olive oil, coconut oil, wild-caught salmon, nuts and seeds. Add a serving to every meal to help balance your hormones.

Add in Adaptogens

Adaptogens are substances that help your body “adapt” to stress, which is where they get their name. Typically, adaptogens help to regulate cortisol levels. Regulating cortisol levels can reduce the burden placed on the adrenals to secrete it, thereby allowing them to release other hormones at a more optimal rate.

You may have had adaptogens before, without even realizing it! Reishi mushroom, rosemary, and ginseng are common examples of adaptogens. However there are so many others, including ashwagandha, astragalus, holy basil, maca, and more. Many of these can be purchased in powder form and easily added to coffee, tea, elixirs or smoothies.

Balance your Blood Sugar

New science shows a direct link between overproduction of insulin and high testosterone levels in women. Chronically high insulin output (insulin resistance) leads the adrenals to actually release more testosterone. Why is this important? Well, hormonal acne is a common symptom of high testosterone in women.

Getting to the root cause of this issue is the best long-term solution. Balancing your blood sugar will reduce the amount of insulin being produced, and nip this problem right in the bud. The best way you can go about this is to cut sugar out – for good! This means no more added sugar or foods comprised of refined carbohydrates. High protein, high fat diets are a great go-to, because they’re satisfying and will not cause a spike in blood sugar. Fruit is still your friend, and great in moderation!

If you can start incorporating these three tips into your routine, you will soon see the benefits in your skin. After all, that glow starts from the inside-out.

Let’s face it: breakouts are a total bummer. And sometimes it seems like no matter how many cleansers, creams, and expensive masks you try and buy, it just doesn’t seem to get better. And that may be true.

Topically applied products can definitely help, but I believe in healing the skin from the inside-out. Here’s why: our skin is actually one of the biggest detox organs we have. When our body is detoxifying, those unwanted components can often come out through the skin.

Bad digestion only makes it worse. When we’re constipated or our digestion system is not functioning well, our body is smart enough to know it needs to find a different way to get rid of any unwanted toxins. The next measure of defence? To use the skin as a way to process them out.

Excess hormones are also ditched through our stool, which is another reason why digestion is so important for healthy skin. An abundance of certain hormones can lead to serious skin issues, so maintaining a balance of those hormones and getting rid of the excess can only help your skin.

If breakouts are an issue for you or you have acne-prone skin, you are going to love these tips. Keep reading to find out the 5 Best Foods for Acne Prone Skin!

Avocado

There are so many reasons to love avocado, and it’s ability to promote fresh healthy skin is one of them. Firstly, fat is important in keeping the skin supple and hydrated. Avocado is a great source of healthy fats, and can work to reduce dryness and signs of aging.

Secondly, fat is also important for the manufacturing of hormones. All hormones are actually fat-based! So getting enough through diet to support the production of those hormones is a must – and not getting enough can lead to imbalance. An imbalance of hormones can trigger acne and breakouts. Eating enough healthy fat can help you avoid this. Avocado on everything!

Pumpkin Seeds

Pumpkin seeds are high in lots of essential minerals like iron, magnesium, manganese, and zinc. Zinc is a healing mineral. If your skin is damaged, zinc is your friend! Zinc also stops overproduction of oily-sebum, which is the substance that is secreted through your pores to help keep your skin moisturized. We need sebum to some extend, but over production can lead to problem skin. Add these to a salad or snack on them daily for better skin!

Goji Berries

Goji berries stand out from so many other foods for one reason specifically: they are very high in antioxidants. Antioxidants help fight free-radical damage. This can effect any part of your body, but most noticeably your skin. The high vitamin C content helps to reduce inflammation in your skin, and also promotes collagen production which helps with elasticity. The vitamins, minerals, and phytonutrients found in goji berries can also work to reduce hyperpigmentation, as well as fight bacteria. Goji berries are so much more than a “superfood” – they’re a super skins saver.

Bone Broth 

Bone broth is a great skin-booster, because it contains lots of collagen! Collagen is a skin-building protein, and is actually essential to strong, healthy skin! It can even help with elasticity and hydration. Dry skin can be a trigger for an acne breakout, so working to avoid dry skin is really important.

Not only that, but collagen also helps boost your gut health – which as we now know is connected to the health of pretty much everything else. Collagen promotes the health and integrity of the gut lining, reducing the amount of particles that could end up being detoxed through your skin.

You can also buy collagen as a supplement and add it to pretty much anything – soups, smoothies, elixirs – the sky is the limit. As long as you are getting lots of collagen in your diet, you’re providing your skin with the support it needs to look and feel amazing.

Apples 

Apples are totally underrated. Not only are they one of the most inexpensive fruits, but they actually do come with a ton of benefits! First, apples are high in antioxidants, which as mentioned are amazing for fighting free radical damage. But apples are also high in fibre and also have a contain a helpful amount of water as well. This water and fibre works together to help keep your digestion top-notch. This ensures that any toxins leaving your body are directed through the proper channels – promoting healthy detox pathways and leading to healthier, more radiant skin!

Battling bad skin is awful, but there are good foods that can help. Start utilizing healthy foods daily to help combat your acne-prone skin – you won’t believe the difference.

Have you heard of elderberries? These small, tart dark coloured berries have been used medicinally for hundreds of years. In fact, the Ancient Egyptians used it for skin healing – other groups like the Native Americans used elderberry to treat infections. But what exactly is this berry, and how is it used today? Move aside green juice – today we’re talking elderberry juice!

What is Elderberry?

The Elderberry tree, native to Europe, is now grown in many parts of the world. It produces white elderberry flowers, and the berries, which are a blackish-blue. Because the berries are so tart, they are usually cooked before consumption.

There are several varieties of elderberry trees, but the most common is the black (European) elderberry. Elderberries can be made into jams, pies, wines, and juices.

What are the Benefits of Elderberry Juice?

The elderberry is associated with many health benefits, all of which could be dispensed in juice form. Elderberry juice is easy to store and also easy to take, making it a smart option for consumption if you want to enjoy some of the elderberry benefits.

High in Antioxidants

These dark berries are high in antioxidants, which help fight free radical damage. Research shows that fighting free radical damage and oxidative stress protects against the development of chronic disease.

Relieve Cold and Flu Symptoms

Elderberries are immune system supportive. This makes the juice especially useful during cold and flu season, as it can help reduce symptoms. In one study, 60 participants were made to supplement with elderberry four times each day when they had a cold. Those participants felt better within 2-4 days, whereas the group who didn’t supplement with elderberry were symptomatic for just about twice as long. If preventing or treating cold and flu symptoms naturally is important to you, you could try elderberry juice.

Great for Heart Health

Studies have shown that elderberry could reduce cholesterol and protect against heart disease. This could have something to do with the fact that consumption of elderberry reduces uric acid levels in the blood, and uric acid is negatively correlated with heart health. Another study using rats showed promising results on its ability to help regulate blood sugar levels. More studies are still being done in this area on humans to fully evaluate its impact on human heart health.

High in Nutrients

Elderberry juice is high in flavanols like quercetin, which is known for reducing inflammation and protecting the central nervous system. Anthocyanins are also abundant in elderberries, which also reduce inflammation and give the berries their darkish blue colour. Elderberries themselves are very high in fiber, so if you make your own juice you can include the pulp. This will help with detoxification and support your digestive system.

Is Elderberry Juice Safe?

Elderberry juice is safe for consumption. Elderberries in their raw form are not confirmed to be safe for consumption, which is why through production they are typically heated. The other parts of the tree, such as the leaves and the bark, are toxic. But not to worry, as you won’t find these in elderberry juice.

The Takeaway on Elderberry Juice

Elderberries have potential in fighting against the cold and flu, and it also appears to be heart protective. It is high in antioxidants as well as other nutrients such as

Should you sip elderberry juice? You should definitely try it. It’s a great beverage that offers tons of benefits and is completely safe for consumption. Plus, it’s just nice to mix it up sometimes. Enjoy elderberry juice in place of your morning celery juice, or try it before at night for a last boost before bed.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/24409980

https://www.ncbi.nlm.nih.gov/pubmed/15080016

https://www.sciencedirect.com/science/article/pii/S1756464614002400

https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2729

You already know that what you eat has a huge impact on your gut. But what you may not know is that your gut health in turn effects all your other body systems: your skin, your muscles, your cardiovascular system, and your nervous system.

That’s right: the health of your gut has a close relationship with the health of your brain. This connection is called the gut-brain axis. The gut-brain axis is the biochemical signaling that takes place between the gut and the brain. This means of communication shows us the importance of food and gut health on your brain health.

How to Improve Your Gut Health

Having a healthy gut microbiome, and eating foods that support it, in turns supports brain health. This means cultivating and maintaining a strong balance of healthy bacteria in your digestive system. You can accomplish this by eating healthy, nourishing, easy digestible foods. You’ll also want to ditch sugar and processed foods as much as you can.

Another way to support this is by eating foods high in healthy bacteria. That would include fermented foods like yogurt, kimchi, sauerkraut, as well as drinks like kombucha and kefir. If fermented foods aren’t your thing, you can always supplement with a good quality probiotic.

Why Your Gut Health Matters

Putting your gut health as a high priority can support your brain in many ways. Studies have shown that the health of your microbiome does have an effect on your mood. Bacteria imbalance in the gut (also called dysbiosis) and inflammation can lead to symptoms of mental illness.

Scientists have even compared fecal samples from people with depressive disorders against people who don’t. The differences between the samples, from a bacterial perspective, speak for themselves. Those with depressive disorders show less evidence of healthy bacteria in the gut, as well as less diversity in their gut bacteria. As a result science is now exploring probiotics as a natural means of treatment for some people with mental health disorders.

Gut health also matters because it may have an impact on neurodevelopment. Animal studies have shown a relationship between a healthy gut and neurodegenerative disorders like Huntington’s and Parkinson’s disease. A healthy gut may be neuroprotective in terms of the progression of these diseases.

Other studies have focused on improving the brain health of older adults. Probiotics have been shown to improve cognition in healthy elderly individuals. The potential for probiotics and probiotic foods to improve the aging process is still being revealed.

The Takeaway

What you eat impacts more than just your gut – it also matters for your brain. Eating well and maintaining a healthy gut microbiome has the potential to support your mood, cognition, and also to be neuroprotective. Add more probiotic food to your diet, or consider taking it as a supplement. Either way, you can reap the many benefits of a healthy gut microbiome!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/

http://depts.washington.edu/mbwc/news/article/the-gut-microbiome-and-brain-health

https://academic.oup.com/nutritionreviews/article/76/7/481/4985887

Perhaps not surprisingly one of the most common topics I discuss with my clients is digestion – ways to improve it, to make it more efficient, to decrease bloating, to have regular bowel movements, and, of course, what foods will help get them on their way to no longer wishing they were wearing a comfy pair of maternity pants instead of their regular old jeans by mid afternoon!

So why is treating poor digestion so important? Besides the obvious physical discomfort, poor digestion can lead to a whole host of problems – including fatigue, nutrient deficiencies, weight gain, food sensitivities and systemic inflammation – all of which can lead to the onset of chronic disease and illness.

Unfortunately, most of us feed our taste buds before thinking about how it affects our digestive health, not realizing that that mysterious 30-foot tube called the GI tract holds more solutions for your health than you could ever imagine!

Luckily Mother Nature is a genius when it comes to making sure our bodies, and more specifically our tummies, are humming happily along – which is why a whole food, organic diet is our best path to good digestion. But if you’ve let things slide and gotten a little backed up, don’t worry – we can get you back on track with a few superfoods that have helped hundreds of my clients de-bloat, de-gas and reset their digestive power. Spoiler alert: some of them my surprise you!

Here are my top 5 surprising foods for better digestion to help banish the bloat and get your digestion working as it should:

Kombucha

Hard to pronounce – easy on the tummy (and tastes delicious)! Kombucha is a fermented tea drink that has been around for centuries in many different cultures and is used for a multitude of health benefits – including improved digestion. Practically speaking, it is a sweetened tea that is fermented with a SCOBY (a symbiotic colony of bacteria and yeast) to become a nutrient-rich, low-sugar beverage that is rich in gut-friendly probiotics – the good bacteria that keep the bad bacteria in your gut in check and promote smooth digestive function.

On top of that, Kombucha is also great for increasing energy, weight loss, liver detoxification and improved mood. You can make your own at home or choose from the many store bought varieties. Just make sure you choose one without a lot of added sugar (my personal favourite is GTs Raw Organic brand since it has no added sugar).

Kiwi

Feeling that dreaded bloat after a protein-rich meal? Grab a kiwi! These mighty little green fruits have been found to contain a unique compound called actinidin which helps to digest proteins found in red meat, dairy and fish. Studies have also shown them to be an effective natural laxative to get things moving, thus preventing gas, bloating and the fermentation of food in the gut that can feed bad bacteria and seriously mess with your digestion. Plus, kiwi fruit has more immune boosting vitamin C than the equivalent amount of orange! Kiwi-based fruit salad, anyone?

Cod Liver Oil

It may sound like something your grandmother would have used, but cod liver oil is honestly one of the best additions to your supplement team. It is one of the most reliable and concentrated food sources of four nutrients that are essential to human health: DHA, EPA, vitamin A, and vitamin D – also making it one of the best foods for improving digestive health.

High in anti-inflammatory omega-3 fatty acids along with fat-soluble vitamins A and D, cod liver oil helps fight inflammation and build the immune system, which in turn restores digestive health. These anti-inflammatory properties also mean that cod liver oil is highly effective for those with inflammatory bowel disease. Also, the presence of these

nutrients prevents various digestive problems from developing in the GI tract. Consuming even a small amount of cod liver oil, less than a teaspoon, on a daily basis can make a huge difference in your digestive system’s health. If you just can’t stomach the taste of a liquid form (which is the easiest for your body to utilize), try a capsule instead.

Sauerkraut

Yes – that funky cabbage stuff you associate with your Oktoberfest sausage is actually a digestive aiding powerhouse! That’s because sauerkraut is another fermented food that contains those wonderful probiotics we discussed earlier. On top of that, sauerkraut also has strong detoxifying abilities, and also produces isothiocyanates, which can prevent cancer growth, particularly in the colon. Some other lesser known fermented fare you may want to try are kefir (made from fermented milk), kimchi (Korean pickled cabbage), and miso (a Japanese paste made of fermented soybeans).

Beetroot

Beautifully purple and packed with nutrients, beetroots are excellent for overall digestive health. Beetroots are rich in betaine, which helps increase stomach acidity to control bacteria and yeast in the system, thus preventing food intolerances and reducing bloating. They’re also rich in fiber, potassium and magnesium, all of which help maintain a healthy digestive system and prevent problems like constipation and stomach aches. Not sure how to get them into your diet? Try them roasted in a salad or in a root veggie side dish; or for a super dose of digestive aiding nutrients – juice them!

Other Strategies to Improve Digestion

Getting all of these amazing foods into your diet is a great place to start when it comes to healing your gut and getting your digestion back on track – but when it comes to good digestion it’s not just about what you put in your body. Stress management plays a huge role in maintaining good digestion. In fact, the digestive system is one of the biological processes most affected when the body is tense and anxious.

When in stress mode, our body no longer focuses on everyday functions like digestion since everything becomes secondary to our body’s “fight or flight” survival response. This can wreak havoc on the gut, causing inflammation, acid reflux, ulcers, and even food allergies.

Two great ways to manage stress that I consistently recommend to my clients are meditation and yoga. Both focus on calming the mind and body, which takes us out of stress mode, allowing a deep level of relaxation so that our bodies can focus on functioning normally, including digesting our food better. Both also focus on breathing deeply, which improves digestion by increasing blood oxygen levels and circulation, making digestion easier. On top of that, your digestive system’s efficiency will build session after session, providing not only immediate relief but also a long term solution to keep you digestive health on track.

So there you have it – some easy (and delicious) ways to heal your gut, get your digestion back on track and banish that bloated belly for good!