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Symptoms of Wildfire Smoke Exposure:

• Watery eyes
• Runny nose
• Scratchy throat
• Irritated sinuses
• Headaches
• Bronchitis
• Exacerbation of existing heart and lung conditions

1. Avoid Exposure

While the long-term health impacts of wildfire smoke exposure is uncertain, some suggests there may be an increased risk of certain diseases, including respiratory illnesses and cancer.

When outside, suggests wearing a properly fitted mask may be helpful. It could reduce intake of fine particles common in wildfire smoke. Use data from air quality reports for guidance about when it is best to enjoy outdoor activities, or opt for indoor plans.

While inside, close windows to reduce smoke exposure – as long as the weather is not too hot. Turn on your air filtration systems, and place it in the room where people are going to be. Ensure the filter is clean. Guidelines suggest you look for high-efficiency particular air (HEPA) filters that are an appropriate size for the room. Plus, don’t forget to stock up on nature’s best air purifiers: plants!

Once the air quality in your neighbourhood improves and the smoke clears, do let fresh air back into your home. Indoor air can become polluted, even with the windows closed. Clean your air filters and wipe down home surfaces to remove any settled particles.

2. Houseplants Improve Air Quality

Plants are fantastic air filters. There’s no better place to test whether something filters toxins from the air, than in the tight environment of a spacecraft. NASA scientists were the first to propose plants as indoor air filters. Despite this idea being rooted in space, it’s a growing trend. Green walls are common in corporate spaces, and could soon be a popular feature in home design with understanding of the possible health impacts poor air quality.

Your indoor air can contain many pollutants, including wildfire smoke, nitrogen dioxide from gas appliances, volatile organic compounds (VOCs) from synthetic materials and cigarette smoke. Many show potted plants inside a room can remove pollutants found in tobacco smoke. Called botanical biofilters by some , maybe it’s time to include more potted in your decorating plans.

But, before you go – know that it’s not the plant itself doing the dirty work. Bacteria in the soil of potted plants work with the plant to help sequester pollutants, removing them from the air. To optimize your houseplants’ air filtering powers, ensure maximum air filters near its leaves – simply turn your indoor fans to direct airflow towards the plant.

3. Eat, Sleep & De-Stress

Incredibly adaptive, the human body has some natural ability to deal with pollutants. Start with a focus on your general wellness, such as sleep, good food and movement.

Wellness Practices Worth Doing During Wildfire Season:

• Get enough sleep
• Eat nutrient-rich foods
• Hydrate
• Move your body
• Breathe deeply/meditate

Best Foods to Eat During Wildfire Season

Exposure to toxic pollutants is hard on your body. There are no studies suggesting any specific food helps during wildfire season. However, there are nutrients, particularly antioxidants, that your cells need to optimize their ability to deal with pollutants. Ěý has found supplementation with omega-3s, vitamin B6, vitamin B12, folate, sulphorphane (broccoli, Brussel sprouts), vitamin E and D3 could help the body when exposed to pollutants. , found in blackberries, strawberries and pecans, may also be helpful.

10 Foods to Eat When Exposed to Wildfire Smoke, Suggested by Science

• Blackberries
• Broccoli
• Brussel sprouts
• Leafy green vegetables
• Nutritional yeast
• Pecans
• Sunflower seeds
• Salmon
• Strawberries
• Whole grainsFor more information on foods that might help reduce pollution, read this blog.

   

   

  References:

  Long-term health effects of wildfire exposure: a scoping review. .

  Comparative mask protection against inhaling wildfire smoke, allergenic bioaerosols and infectious particles. .

  Potted plants and ventilation effectively remove pollutants from tobacco smoke. .

  The botanical biofiltration of volatile organic compounds and particulate matter derived from cigarette smoke. .

  Phytoremediation for the indoor environment: a state-of-the-art review. .

  Nutritional solutions to reduce risks of negative health impacts of air pollution. .

  Ellagic acid prevents particular matter-induced pulmonary inflammation and hyperactivity in mice: a pilot study. .

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More than ever, experts are concerned about the critical gap in care for GLP-1 medication use for weight loss. Many people receive a prescription, but very little guidance on what to eat or how to prevent health-impacting muscle and bone loss. Nor are they offered strategies to deal with or avoid uncomfortable digestive issues.

GLP-1 medications are an incredibly powerful tool; simply eating less does not automatically translate to eating better.

This guide offers insights into ways to offer holistic support for GLP-1 weight loss, including simple lifestyle shifts that may help you feel your best.

What to Eat for GLP-1 Weight Loss: A Holistic Nutrition Guide

Whether you’ve just started taking a GLP-1 medication or have been using one for months, understanding how to support your body and mind can help you feel stronger, healthier, and more confident throughout the process.

1. Protecting Your Muscle: The Protein Priority

GLP-1 medications work wonders for suppressing appetite and reducing food cravings. However, when weight drops , a significant portion of that loss is from lean muscle – not fat. More than 25% of the weight loss on GLP-1 medications can be lean muscle mass.

Losing skeletal muscle can:

• slow down your metabolism
• decrease physical strength
• make maintaining your weight loss much harder down the road

To counteract this, prioritizing high-quality protein at every meal is essential.

How Much Protein Do You Need to Eat on GLP-1 Medication for Weight Loss?

While scientists describe a high-protein diet as 0.8g/kg of body weight, recent recommendations are higher for those on a GLP-1 weight loss medication – up to 1.5g/kg of body weight.

A more helpful and practical number may be to try to eat . If you’re eating 4 times a day, each meal would need to include 20 grams of protein at a minimum.

As such, getting enough protein in can start to feel like a full-time job. To help, seek out high-quality sources of protein, such as fish, poultry, lean meat, dairy, egg whites, nuts, seeds, beans, legumes and soy.

Of note, ideally pair this higher protein intake with regular resistance training.

2. Getting More, In Less: How to Avoid Nutritional Gaps on GLP-1 Weight Loss Medications

For many people, it’s liberating the way GLP-1 medications drastically quiet intrusive, constant thoughts about food (often called “food noise”). It can lead to positive changes like reduced emotional eating, fewer intense cravings, and less binge eating.

But there is a catch – you’re eating less – about 30 to 50% less. You now have to try to get all of your nutritional needs into fewer bites.

Your challenge now shifts from constantly fighting hunger to intentionally choosing foods that provide enough vitamins, minerals, and fibre.

When you are eating significantly smaller portions, every bite has to count. Research shows some alarming nutritional gaps among those using GLP-1 for weight loss. In a study that looked at the dietary intake of over 480,000 adults, the most common concern was low vitamin D levels, occurring in 7.5% of users by 6 months, and over 13% at 1 year.

What Nutrients Do You Need Most on GLP-1 Weight Loss Medications?

According to , some of the nutrients people on GLP-1 medications tend not to get enough of include:

• Vitamin D
• Iron
• Calcium
• Protein
• B vitamins

If fatigue is a challenge for you, a simple start would be to focus on foods or supplements that contain iron, vitamin D, and B vitamins – nutrients known to support energy metabolism.

3. The Power of Behavioural Nutrition Support

Simple shifts in mindset and behaviour can support a successful weight loss journey on a GLP-1 medication. Known as behavioural nutrition support, the following strategies can help the journey of weight loss on GLP-1 medication:

• Eating for nourishment: Fuel your body intentionally, even when your appetite signals are quiet.
• Rebuild cooking confidence: Find joy in preparing simple, nutrient-dense meals that support your new lifestyle.
• Create sustainable routines: Move away from restrictive diet mentalities and establish peaceful, consistent eating windows.
• Develop long-term habits: Lay the behavioural groundwork required to successfully maintain your weight and health over time, to support health after you stop GLP-1 medication use.

4. How to Deal with Nausea, Constipation and Other Gut Health Issues While on GLP-1 Weight Loss Medications

Nausea, constipation, and changes in digestion are common hurdles, especially when first starting a medication or increasing a dose. This is because GLP-1 is a hormone that slows the digestive tract. This slowing is helpful in many ways for weight loss, as it extends the feelings of satiety, but it also means food sits in the digestive tract longer.

Instead of just pushing through the discomfort, there are some holistic nutrition strategies that support gut health and motility:

• Size and Speed: Shift to smaller, more frequent meals and practice eating slowly to give your brain time to register fullness.
• Separate Liquids: Sip fluids between meals rather than drinking large amounts while eating to prevent overfilling your stomach.
• Gut Health: Consider the health of your gut microbiome – a greater diversity of microbes in the gut is linked with better gut function, reduced bloating, and

5. Sleep Is Important for Weight Loss

If you live a busy lifestyle, and sleep isn’t a top priority in your schedule, consider the importance of rest on your ability to cope with stress, emotions, and cravings. show better sleep health is associated with greater weight and fat loss. Luckily, there are many strategies to support sleep, naturally.

6. Mental Wellness, Body Image Shifts, and the Use of GLP-1 for Weight Loss

The has been taking note of the shift in mental health that can occur with the use of GLP-1 medications for weight loss.

While these medications can be a massive relief – lifting the heavy guilt of ‘failing’ at weight loss – they also bring a unique set of mental health challenges. They can intensify weight stigma and leave people feeling stuck in a no-win judgment trap:

• shamed by some for taking the ‘easy way out’.
• judged by others if they choose not to take them at all.

Understanding and being aware of these pressures is important in supporting mental wellness during GLP-1 medication use for weight loss.

In addition, scientists have seen that there can be a decline in while on GLP-1 medications. (Significant amounts of dopamine is created in the gut, where the increase in GLP-1 is eliciting change.) Dopamine offers you a feeling of reward, a common feeling when you indulge in those cravings.

As such, in GLP-1 medication use, there can be a loss of drive. Since you’re no longer being stimulated by eating, consider other ways to offer your brain cells pleasure.

Try engaging in physical exercise, creative outlets or learning something new to trigger positive feelings. For example, cooking classes offer a chance to learn something new while developing healthier eating habits with long-term benefits.

Where to Find Lifestyle Support while on GLP-1 Medications for Weight Loss

Nutrition should never be an afterthought in GLP-1 care. As medical experts continue to call for formal nutrition guidelines for medication users, one thing is already crystal clear: medication alone is not enough.

Long-term success on GLP-1 medications for weight loss depends on:

• preserving your muscle
• maintaining nutritional adequacy
• supporting your digestive health
• developing sustainable lifestyle habits.

Working with a holistic nutritionist can help bridge this gap by providing personalized support for the physical, nutritional, and behavioural changes that accompany your weight loss journey.

Want to Help Others?

Become a Holistic Nutritionist – with flexible, online programs, you can start your journey to supporting others today.

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Additional References:

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Stress can sometimes settle in your stomach feeling like a knot. You may have had stomach pain before a big deadline, or a loss of appetite during a busy week. Maybe you’re struggling with lingering digestive discomfort that you can’t quite explain.

You’re not imagining it. Digestive issues like IBS and other gut-brain disorders affect a significant portion of the population— according to a global study, it’s more than 40% of people. This highlights how closely stress and gut health are connected.

For years, many people experiencing these symptoms were told “it’s all in your head.” But science is now offering a clearer explanation. At the centre of this connection is the vagus nerve – a communication pathway between your brain and your gut that helps regulate digestion and your body’s response to stress.

When stress becomes constant, that communication can become disrupted. For some, this may show up as stomach pain, bloating, or irregular digestion.

The good news? Understanding this connection can help explain what you’re feeling—and more importantly, what you can do to support your gut health, starting with how you eat and how you manage stress.

What’s the Vagus Nerve?

The vagus nerve is the primary neural pathway connecting the brain and the gastrointestinal tract, forming a central component of the gut-brain axis. Originating in the brainstem, it extends through the thoracic cavity and into the abdomen, innervating key organs including the stomach, intestines, pancreas, and liver.

As part of the autonomic nervous system, the vagus nerve enables bidirectional communication between the central nervous system and the enteric nervous system. This signalling pathway plays a critical role in maintaining gut homeostasis, influencing gut motility and secretion, as well as immune function and inflammatory responses.

Disruptions in vagal signalling, often associated with chronic stress, can impair this communication. This contributes to altered digestive function and the development or exacerbation of gastrointestinal symptoms.

Vagus Nerve: The Rest-and-Digest Switch

The vagus nerve is the main component of the parasympathetic nervous system. When it’s functioning optimally, a state known as high vagal tone, it acts as a biological “on” switch for digestion. A healthy vagus tone can quickly shift from rest-and-digest to fight-or-flight. The vagus nerve coordinates processes like peristalsis, gastric secretion, and pancreatic functions. It allows your digestive system and your brain to stay in constant, real-time communication. It carries the signals that trigger the release of stomach acid, the secretion of digestive enzymes, and the rhythmic contractions (peristalsis) that move food through your system.

Understanding the Gut-Brain Axis

The gut and brain are in constant communication. Connected by the vagus nerve, the gut can tell the brain what’s it’s interactive with. Specialized cells, called enterochromaffin cells, found along the lining of the intestine, are connected to the vagus nerve. This allows them to send an immediate chemical message to the brain, according to new .

In addition, enterochromaffin cells can sense certain metabolites in the gut, such as short chain fatty acids (SCFAs), triggering them to produce serotonin. The amount of SCFAs in the gut is dependent on the dietary fibres in the diet, and the presence of certain probiotics. SCFAs are produced when certain probiotics degrade plant fibres (prebiotics). Serotonin produced by enterochromaffin cells can activate receptors in the vagus nerve and plays a role in digestive function and neural signalling. The serotonin produced in the gut, reaches the vagus nerve and eventually the rest of the central nervous system, impacting a variety of feelings, including hunger.

The Gut-Brain Axis And Stomach Pain

When communication along the gut-brain axis becomes dysregulated, a range of symptoms can emerge, especially those related to digestion, such as bloating, discomfort, and changes in motility.

One important factor influencing this communication is the balance of microbes in the gut. When beneficial bacteria are lacking, the production of short-chain fatty acids (SCFAs) can decline. This means enterochromaffin cells produce less serotonin. This shift can have big impacts as serotonin plays a key role in both digestive function and neural signalling, and it can activate pathways along the vagus nerve. When serotonin production is reduced, this signalling may become less efficient.

Stress is another major piece of the puzzle. Acute stress can temporarily shift the body out of a parasympathetic, “rest-and-digest” state. Over time, chronic stress may reduce vagal tone, making it more difficult for the gut and brain to communicate effectively.

Because the vagus nerve plays such a central role in coordinating digestion and gut-brain signalling, disruptions in microbial balance and ongoing stress can help explain why digestive symptoms are so common—and often persistent.

What is Vagal Tone?

The term “vagal tone” relates to working to shift the body from a “fight or flight” (sympathetic) state to a “rest and digest” (parasympathetic) state.

Stress can disrupt the excitatory-inhibitory balance within the vagus nerve. This is called low vagus tone. High vagal tone is associated with better heart rate variability (HRV), improved digestion, and a more resilient mood.

Nervous System Regulation Through Your Plate: Eating for the Vagus Nerve

Certain foods might help support your body better when you’re experiencing stress. In particular, making a shift to a Mediterranean diet may help. A plant-focused, healthy dietary pattern, such as the Mediterranean diet enriched with dietary fiber, polyphenols, and polyunsaturated fats, is well known to positively influence the gut microbiota.

In an observational study conducted in Alberta, found adults who adhered more to a Mediterranean diet (more vegetables, fruits, nuts, legumes, whole grains, and fish) had a better diversity and number of helpful microbes in their gut. In particular, there were more beneficial fiber-degrading bacteria.

Seaweed, green tea, cocoa, and salmon are just some of the foods research suggests might be worth eating.

For those with IBS, a low-FODMAP (fermentable oligosaccharide, disaccharides monosaccharides and polyols) has been shown to significantly improve symptoms, alter the gut microbiome and increase the presence of some helpful microbes. Although, note that a low-FODMAP diet may lower levels of Bifidobacteria (present in highest volumes in the lower intestine/colon) and butyrate (a metabolite produced by probiotics that is used as an energy source).

Beyond What You Eat: A Cortisol-Conscious Mealtime

While a well-planned plate can support a healthy gut microbiota, a holistic approach considers other lifestyle factors as well.

Eating on the run, and a Western diet aren’t really helping with nervous system regulation. When you are stressed, the body is in fight or flight mode, not rest and digest.

Even if you sit down to eat, are you scrolling on your phone or driving in a car? In our busy Canadian culture, keeps us in a sympathetic state, essentially “turning off” the vagus nerve during your meal. Without the rest, it’s hard to digest.

Cortisol-conscious eating is about more than just the menu; it’s about the environment. By practicing mindful eating – taking three deep breaths before your first bite – you can help trigger vagus nerve stimulation. This signals your body to move out of survival mode and into a state of nourishment.

Mindful Eating

involves shifting ones’ attention to the food you’re eating, and the act of digestion. An approach used by holistic nutritionists to support nervous system regulation, from Maryland University report mindful eating is a scientifically validated intervention to modulate the body’s stress response.

By consciously shifting the nervous system into a parasympathetic “rest-and-digest” state, mindful eating optimizes digestive function and nutrient assimilation. Since the gut is also a primary site for immune activity and hormone production, this regulation is not just a lifestyle choice that might help your gut feel better – it is a physiological cornerstone for wellness.

How to Improve Gut Symptoms

By understanding the gut-brain axis, it’s easier to understand the digestive symptoms so many Canadians struggle with. While the root cause of someone’s digestive distress can vary, considering the impact of the vagus nerve may be a helpful piece of the puzzle.

Are you ready to dive deeper? Learn more about the connections between our digestive health and our lifestyles to help yourself and others – explore the Natural Nutrition Diploma Program at CSNN – Canada’s leader in natural nutrition.

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References

Hwang YK, Oh JS. Interaction of the Vagus Nerve and Serotonin in the Gut-Brain Axis. Int J Mol Sci. 2025 Jan 29;26(3):1160. ()

Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019 Aug;18(4):48-53. ()

Wei L, Singh R, Ghoshal UC. Enterochromaffin Cells-Gut Microbiota Crosstalk: Underpinning the Symptoms, Pathogenesis, and Pharmacotherapy in Disorders of Gut-Brain Interaction. J Neurogastroenterol Motil. 2022 Jul 30;28(3):357-375. ()

Wei L, et al. Enterochromaffin Cells-Gut Microbiota Crosstalk: Underpinning the Symptoms, Pathogenesis, and Pharmacotherapy in Disorders of Gut-Brain Interaction. J Neurogastroenterol Motil. 2022 Jul 30;28(3):357-375. ()

Bonaz B, et al. The Vagus Nerve at the Interface of the Microbiota-Gut-Brain Axis. Front Neurosci. 2018 Feb 7;12:49. ()

Shah S, Mu C, Shen-Tu G, Rohmann N, Schlicht K, Laudes M, Shearer J. Influence of dietary components on the gut microbiota of middle-aged adults: the gut-Mediterranean connection. BMC Microbiol. 2025 Sep 6;25(1):573. ()

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In Spring, nature hits the “reset” button, and your gut might be looking for support too. Yet, with social media trends like fibre-maxxing and detox diets around, understanding what’s the best way to do some spring cleaning for gut health can be confusing. If you’re wondering how much fibre should you eat, or if a detox diet is a good idea, keep reading. This article will dust off the myths to a healthier microbiome in a world of trends to help you do spring cleaning with confidence.

Is Fibre-Maxxing the Best Way to Rest Your Gut Health?

The term fibre-maxxing is gaining momentum on social media. While it sounds like a high-intensity gym program, fibre-maxxing is a trend that involves saturating your gut with fibre.

But, like most trends, while founded on a healthy concept (eating fibre is part of a healthy diet), it takes it to an extreme. Fibre-maxxing suggests eating 45 to 75g of fibre per day. That’s much higher than recommendations of 25 to 38g of fibre per day.

How Much Fibre Should You Eat?

Most of us eat about 14 grams of fibre a day – according to . That’s much lower than the minimum 25g recommended for adults.

If you’re an adult over 50, the encourages eating at least 25g of fibre to avoid constipation and reduce the risk of digestive tract illnesses. Why? As we age, the types of microbes in the gut microbiome tends to shift to less favourable microbes. With less (a type of helpful microbiota), the gut microbiome is less balanced, and symptoms such as constipation may occur.

There’s good news! Researchers investigated whether increasing the fibre intake among healthy adults to 40-50g per day for two weeks could support the microbiome. They noticed a shift in the types of beneficial microbes in the microbiome. The found the increase in fibre intake resulted in the presence of more fibre-degrading microbes, including species of Lactobacillus and Bifidobacteria.

Is Fibre-Maxxing Right for Everyone?

While the fibre-maxxing trend is encouraging the general population to think about increasing their fibre intake, it’s important to always consider a person’s individual digestive health and needs when choosing what’s the best dietary approach. People who struggle with conditions like IBS or SIBO, jumping into a diet that contains 50 grams of fibre may cause digestive discomfort.

The best way to increase the amount of fibre in your diet, is slowly. A gentler option, is to increase your fibre intake about 5 grams per week, giving your microbial community time to shift and adapt without causing distress.

Is Eating Fibre Helpful for Detoxing: The Gut-Liver-Axis

The gut-liver axis is a connection researchers are learning more about. The health of your digestive tract appears to directly impact your liver’s workload. That’s because the gut’s microbiome can impact the body’s toxic load.

How do gut microbes influence the liver? When gut bacteria fall out of balance (dysbiosis) unfriendly microbes thrive. Unfriendly microbes produce pro-inflammatory toxins, such as lipopolysaccharide (LPS). These toxins travel to the liver, adding extra stress to its daily filtration tasks. In some cases, bacterial overgrowth or the development of “biofilms” (protective shields used by bad bacteria) can even contribute to more serious liver concerns.

Eating more fibre supports the health of the gut microbiome. As such, if you’re researching the best detox diet, it should include sufficient fibre so you can promote a balanced gut microbiome, part of a healthy gut-liver axis.

Understanding the Science Behind “Detox Diets”

While the term “detox diet” often sparks debate in the scientific community due to a lack of rigorous clinical evidence, the biology of detoxification in the body is quite fascinating.

Our bodies possess sophisticated internal systems (primarily the liver and kidneys) with incredible capabilities to process and eliminate toxins. However our lifestyles tend to be high stress, low in fibre and nutrient-rich diets. Plus, we’re exposed daily to toxins (pharmaceuticals, cosmetic products, pesticide-containing foods, urban air pollution, alcohol and cigarettes smoke). As such, the liver and kidneys work daily to support natural detoxification processes.

There are some simple healthy lifestyle habits that can offer some support to the liver and kidneys while they detox your body. Eating a variety of plant-based foods not only offers the body fibre to support the gut-liver axis, it provides antioxidants and nutrients needed for the body’s to detoxifying harmful free radicals and other compounds.

11 Plant-Based Foods to Add to a Healthy Detox Diet

show that certain nutrients can support natural detoxification processes in the body. These nutrients can be found in many plant-based foods, including:

• Arugula
• Broccoli
• Cabbage
• Carrots
• Cauliflower
• Celery
• Chives
• Garlic
• Leeks
• Onions
• Parsley

Eating a diet that is rich in whole foods can support the health of the microbiome, as well as support many of the body’s natural detoxification processes.

Are Lemon Water Detox Diets Healthy?

While extreme, ultra-low-calorie protocols like “lemon water” or “saltwater flushes” (often limited to 500–1000 kcal per day) can trigger rapid weight loss, they frequently lead to nutrient deficiencies, increased stress, and a rebound effect on eating habits.

Best Way to Detox This Spring

One way to support your body this spring, is focusing on nutrient-dense, plant-forward foods. This sort of diet provides your liver, kidney and gut with lots of vitamins, minerals, phytonutrients, and fibre to help these organs to be at their best.

If looking for additional support, milk thistle has been traditionally used in herbal medicine to support liver health. Of note, the active ingredient in milk thistle is silymarin – the best supplements will be standardized extracts with labels listing the specific amount of silymarin per capsule.

Holistic Gut Health: Check List

If you’re looking to support your digestive health this spring, keep these holistic tips in mind:

Chew Well: Digestion begins in the mouth. Chews each bite well to mechanically break down tough fibers and large particles.

Mindful Movement: A 15-minute walk after lunch or dinner is a good habit to promote gut health this spring. In a randomized, controlled , involving 94 adults (32 to 56 years of age) who walked for 10-15 minutes after meals for 4 weeks. The participants noticed significant reduction in their abdominal bloating.

Check the Label: Some snack bars advertise being “high-fibre”. Always read the labels. Processed snack bars many use isolated fibers (e.g. chicory root) in high doses, which can cause more gas in some people. Snacking on whole foods, such as an apple or banana, may be a better option.

Eat More Whole Foods: Raspberries are surprisingly high in fibre. Sweet, delicious, and fun to toss in your mouth, these small berries can be a great fibre-rich treat. It’s amazing how much fibre can be found in many whole foods, including almonds, pears and celery. The best part, most of these whole foods are easy, portable snacks.

How to Improve Your Gut Health this Spring

If you’re wondering what’s the best way to improve your gut health this spring, remember that like most things, one extreme shift isn’t the answer. If you want to get the health result you desire, consider taking a holistic approach – focus on a few, simple ways you can improve your lifestyle habits to support your health goals.

Still, wondering if a detox diet is a good idea? The body is influenced by more than what you eat. Stress, sleep, movement and hydration also play a role in the body’s ability to detox itself.

Learn More…

A holistic approach to health can help support your body be at it’s best. At the , We’re here to help you flourish this spring.

Come learn more about holistic nutrition and wellness. Join one of our flexible courses, programs or workshops.

With in-class courses, online programs and interactive workshops there’s a learning opportunity to help you feel your best – and even, start a career as a Holistic Nutrition Practitioner.

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References

McDonald, D., et al. (2021). High-Fibre, Whole-Food Dietary Intervention Alters the Human Gut Microbiome but Not Fecal Short-Chain Fatty Acids. mSystems, 6(3), e00115-21. ()

Schroeder BO, et al. Bifidobacteria or Fibre Protects against Diet-Induced Microbiota-Mediated Colonic Mucus Deterioration. Cell Host Microbe. 2018 Jan 10;23(1):27-40 ()

Hosseini-Asl MK, et. al. (2021) The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: a randomized clinical trial. Gastroenterol Hepatol Bed Bench. Winter;14(1):59-66. ()

Jung SJ, et al. Effect of toxic trace element detoxification, body fat reduction following four-week intake of the Wellnessup diet: a three-arm, randomized clinical trial. Nutr Metab (Lond). 2020 Jun 22;17:47 ()

Lampe JW, et al. (2000) Modulation of human glutathione S-transferases by botanically defined vegetable diets. Cancer Epidemiol Biomarkers Prev. Aug;9(8):787-93. ()

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If you experience digestive discomfort, such as bloating after protein-rich meals, a better understanding of digestive health can help you find a solution. By supporting your digestive system holistically, you can help your body better absorb fats and proteins, enhance nutrient absorption, and improve your digestive health.

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How Fat and Protein Digestion Work

Fat Digestion

Dietary fats require bile and pancreatic enzymes for proper breakdown:

• Mouth: The digestion of fats starts with while you chew your food.
• Stomach: Gastric lipase in the stomach starts the breakdown of fats.
• Liver & Gallbladder: Bile is produced by the liver and stored in the gallbladder to be released when you eat fats – bile acids help emulsify fats.
• Pancreas: splits fats into fatty acids and monoglycerides for absorption in the small intestine.
• Small Intestine: A healthy gut lining can absorb fats into the bloodstream along with , such as vitamin A, D, E and K.

If bile or enzyme production is impaired, fat digestion isn’t as efficient. This can result in feelings of discomfort in the digestive system, such as bloating, irregular stools, and a drop in absorption of fat-soluble vitamins.

Protein Digestion

Protein requires sufficient stomach acid and proteolytic enzymes:

• Stomach: Hydrochloric acid (HCl) or stomach acid activates pepsin, which denatures proteins into smaller pieces, called peptides.
• Pancreas: Pancreatic enzymes help break down peptides into even smaller pieces, called amino acids.
• Small Intestine: Amino acids are absorbed in the small intestine and utilized for tissue repair, hormone production, and enzyme synthesis.

Low stomach acid or pancreatic enzyme output can impair protein digestion. This can also disrupt digestive health and – while supplementation to restore pancreatic enzymes appears to help.

How To Know if You Struggle to Digest Fat or Protein

Poor fat digestion and protein digestion often present differently. Below are some signs and symptoms that may occur.

Signs of Fat Digestion Issues:

• Greasy or floating stools
• Bloating or cramping after high-fat meals
• Fat-soluble vitamin deficiencies (A, D, E, K)
• Persistent troubles digesting fat symptoms

Signs of Protein Digestion Issues:

• Feeling “heavy” or excessively full after protein-rich meals
• Bloating or gas
• Undigested food in stools
• Low muscle mass or fatigue (due to amino acid deficiency)

Both dysfunctions can undermine your overall digestive health and nutrient absorption.

Challenges to Digestive Health: Fat and Protein Digestion

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1. Pancreatic Enzymes

Without sufficient pancreatic lipase (for fats) and protease (for proteins), you can experience poor digestive health. Pancreatic issues are more common than some people realize, with 15-20% of the population experiencing some form of .

Pancreatic enzyme supplements that contain proteases and lipases may be helpful for individuals with digestive discomforts, such as gas and bloating, when eating meals rich in fats or proteins. In particular, trypsin and chymotrypsin may be helpful for those struggling with protein digestion and who experience bloating after high-calorie meals.

2. Low Stomach Acid

Inadequate acid hampers protein digestion and downstream enzyme activation. Plus, new is pointing towards the potential link between low stomach acid and dysbiosis.

3. Bile Flow Issues

Without sufficient bile, your body can’t properly digest fat or absorb fat-soluble nutrients. Bile is created by the liver. A holistic approach to supporting fat digestion would include support for the liver. Milk thistle contains silymarin, which has antioxidant properties. Research has shown that protects liver cells from toxins and oxidative stress and enhances bile production. is used as an herbal medicine as a choleretic to help increase bile flow – it may help to treat or relieve digestive troubles.

4. StressĚý

While acute stress has a function in our ability to adapt, be motivated, and thrive, our lives are more commonly afflicted by chronic stress. Stress inhibits the digestive system’s ability to function properly. In stage 2 of the stress response, called intermediate resistance, digestive symptoms can occur, including discomfort, gas or bloating. Add in poor eating habits, such as eating on the run or while distracted, and the digestive system can struggle. has been researched as an important part of improving digestive health.

Are Probiotics Helpful in Digestion?

While probiotics are part of the gut microbiota, an ecosystem of microbes that tends to be linked with fibre intake, we don’t typically associate them with fat or protein digestion. But, they are. The microbes in the gut . Plus, are associated with bacterial overgrowth and inflammation. It appears a balanced microbiome influences bile recycling, which is important in proper fat digestion.

When to Seek Support

Digestive health is vital to ensuring your body is able to absorb the essential nutrients and fuel it needs to thrive. If you are struggling with digestive health, consult a healthcare practitioner.

Where to Learn About Digestive Health

At the 91ÖĆƬł§, digestion is viewed holistically: proper enzyme activity, bile flow, stomach acid, stress, and gut microbiome function are interconnected.

With a holistic, evidence-informed approach, graduates of the Natural Nutrition Program use the school’s unique Motivational Interviewing techniques to support clients with digestive health issues. By addressing root causes of digestive health troubles, it is possible to improve fat and protein digestion and nutrient absorption.

Find a branch and register today!

The post How to Holistically Improve Digestive Health: Fat Digestion and Protein Digestion appeared first on CSNN National Page.

For many, including parents and those in certain professions, chronic stress can leave you feeling exhausted, cynical, and unwell. But, worst of all, chronic stress harms your health, with research showing chronic stress increases your risk of some health conditions, such as heart disease. It’s also changing your brain – the vicious cycle of chronic stress actually enlarges the which is responsible for fear and aggression. There are many evidence-based ways to naturally reduce chronic stress and prevent burnout. You could start today! Here’s how.

What is Chronic Stress?

Chronic stress is when over a long period of time, you experience a consistent sense of feeling overwhelmed and pressured. Stress is good if it’s motivating you, but too much and chronic stress is a problem.

Symptoms of Chronic Stress

You may experience including:

• sleep problems
• digestive issues
• headaches
• muscle pains
• weight gain
• troubles with concentration or memory.

What is Burnout?

Burnout is a result of chronic stress and typically involves emotional exhaustion, feelings of cynicism, and reduced desire to accomplish work. People with burnout can feel a loss of interest and find it difficult to concentrate. Burnout can come from a professional environment that lacks reward, the ability to accomplish tasks, and a sense of community and/or support, explains . You can make changes in your workplace. There are also natural lifestyle habits that can help you deal with burnout.

Are You Stressed or Depressed?

It’s important to understand that stress isn’t the same as mental health issues (depression, anxiety) that require a different kind of help. Traditional physicians may treat depression with medications. A naturopath might suggest or other such as omega-3s, vitamin D, St. John’s Wort, ginkgo, SAMe, 5-HTP, magnesium, or B vitamins. Chronic stress can increase your risk of developing depression if you aren’t coping well with stress.

7 Evidence-Based Ways to Naturally Relieve Stress

• Breathe
• Get Outside/Fresh Air
• Move More
• Herbs (Ashwagandha, Rhodiola)
• Essential oils (lavender)
• Ditch caffeine
• Hug a Friend

Breathe to Quickly Relieve Stress

Breathing might be the fastest way to relieve stress. Deep, cyclical breathing immediately reduces stress, improves mood and conscientiousness, better than cognitive strategies (changing your thoughts), according to a conducted at the University of Arizona. Focusing on the breath helps you tap into your more relaxed state (parasympathetic nervous system), which is the complete opposite to your overwhelmed, stressed-out, fight-or-flight response caused by chronic stress (sympathetic nervous system).

Fresh Air, Outdoors, & Exercise Reduce Stress

Many have noted exercise as an effective way to reduce stress, as well as exposure to nature as being restorative. Combined together, such as a walk in nature, appears to be an excellent way to reduce cortisol levels (a marker of stress in the body) and improve mood, notes .

Evidence-based Natural Medicines (Herbs) for Stress

Adaptogens are herbs that support the body during stress. Rhodiola () is an adaptogen approved in Europe for stress. Ashwagandha (Withania somnifera) is a well-known adaptogen with a history of traditional use, that in a randomized, double-blind controlled study in the morning for men and women.

Can Lavender Reduce Stress?

Known for their calming scent lavender essential oils are touted as stress-relieving. Science is limited but, in an animal , lavender essential oil improves the ability of the brain to adapt and learn (neuroplasticity) when cortisol levels were high.

How Caffeine Can Make Your Stress Worse

Increased caffeine consumption was linked with increased anxiety in males, in a 2021 . When looked at the effect of caffeine on adolescents, it raised concerns that caffeine can negatively impact the regulation of the neuroendocrine system.

Why Touch Is the Easiest Way to Naturally Relieve Stress

Touch has a calming effect, according to . A small gesture, such as a tap on the shoulder can impact how you feel. Social touch can help you better handle stress. A gentle touch from another person gives a sign that things are okay and inhibits fear and stress responses. Shake someone’s hand in greeting. Get a massage. Hug someone. Snuggle with a pet. Touch is an easy way to naturally relieve stress.

Is Stress Worth It

There are so many rewards of learning to better manage your stress: less anxiety, a better quality of life, a feeling of peace, lower blood pressure, better focus, and relationships. A healthy lifestyle isn’t just about eating well and exercising – it’s about learning skills that help you handle stress allowing you to experience a joyous, healthier life.

Do You Need a Change?

If your job is a source of chronic stress, you may be looking for a career change. A career in an area that you are passionate about. Learn more here.

References:

N-acetylcysteine as a new prominent approach for treating psychiatric disorders. .

The relationship between burnout, depression and anxiety: a systematic review and meat-analysis. .

Improvements in well-being and cardiac metrics of stress following a yogic breathing workshop: randomized controlled trial with active comparison. .

Health benefits of walking in nature: a randomized controlled study under conditions of real-life stress. .

Deciphering the role of physical activity in stress management during a global pandemic in older adult populations: a systematic review protocol. .

An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: a randomized, double-blind, placebo-controlled study. .

Lavender essential oil ameliorates depression-like behavior and increases neurogenesis and dendritic complexity in rats. .

Adolescent caffeine consumption increases adulthood anxiety-related behavior and modifies neuroendocrine signaling.Ěý.

Habitual coffee drinkers display a distinct pattern of brain functional connectivity. .

Calming effects of touch in human, animal and robotic interaction – scientific state of the art and technical advances. .

Contributed by Allison Tannis

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Hunger, Obesity, & GLP-1

There’s been a two-fold increase in in the last 30 years, driving researchers to find answers. Advancements in the scientific understanding of our hunger hormones, particularly GLP-1, have propelled a skyrocketing increase in GLP-1 medication use.

Also known as semaglutide, popular GLP-1 medications include Ozempic and Wegovy. GLP-1 medications mimic a hunger hormone that helps you feel full. However, this drug has undesirable side effects, including GI distress and muscle loss.

Are there ways to naturally control hunger and cravings? Yes, research shows you can naturally increase GLP-1 levels and control hunger with some simple holistic lifestyle habits.

4 Ways to Naturally Control Hunger & Cravings

To naturally control hunger and cravings, science suggests these holistic lifestyle habits may help:

1. Move Your Body: Head on outside for a short walk – exercise naturally controls cravings, says . Even a small bout of exercise suppresses the hunger hormone, ghrelin, while increasing the guts’ production of hormones that make you feel satiated (such as GLP-1).

2. Limit Stress: The stress hormone, cortisol, is linked with the hunger hormone, ghrelin. Reducing stress, and normalizing cortisol and ghrelin levels could be a way to naturally control cravings.

3. Eat Healthy, Fiber-Rich Foods: Every time you eat fiber, you trigger the natural production of the appetite-suppressing GLP-1 hormones. Microbes in your intestine break down fiber into smaller molecules, called . These short-chain fatty acids then stimulate the release of GLP-1 and that decrease your appetite.Ěý

4. Eat Adequate Quality Protein: Protein is the most satiating nutrient. Eat protein for a longer suppression of your hunger hormone, ghrelin, according to . In a , adult men who ate eggs instead of a bagel for breakfast had lowered ghrelin levels and ate fewer calories for the rest of the day.Ěý

5. Get Enough Sleep: Hunger hormones are tied to your day’s cycle of light and darkness, called the circadian rhythms. A lack of sleep increases your hunger hormone, ghrelin, while suppressing leptin – the spike in hunger makes (sweets and fatty foods) very tempting.

Understanding Your Hunger Hormones: From Cravings to Appetite Suppression

We all know how our decisions can be profoundly influenced by hunger. The part of the brain crucial for decision-making is surprisingly sensitive to hunger hormones. The hormone ghrelin increases hunger, while leptin and glucagon-like peptide-1 (GLP-1) medications suppress appetite.

1. Ghrelin

Called the hunger hormone, ghrelin is produced in your gut. Its effect is hunger. found this hormone increases activity in the part of the hippocampus in the brain that helps guide our behaviour. The hunger hormone triggers our brains to make us want to eat more.

2. Leptin

In contrast, suppresses appetite. Stored in adipose tissue (body fat), leptin signals to the brain that you’re full. The amount of leptin in your blood is proportional to the amount of body fat. Thus, obesity leads to a lack of sensitivity to leptin, making weight loss more challenging.

3. GLP-1

Another appetite-suppressing hormone is GLP-1 (glucagon-like peptide-1). GLP-1 medications, are drugs that mimic a hormone your bodies naturally make when you’re eating. tells your body to start absorbing the food and signals to your brain to suppress appetite. You feel full and satiated, causing you to eat less. Hence, GLP-1 medications have become extremely popular for rapid weight loss. However, these medications also have negative side effects, including gastrointestinal discomfort and muscle loss.

How to Naturally Increase GLP-1

Many macronutrients and phytochemicals are capable of naturally increasing GLP-1.Ěý

Macronutrients: Fiber, protein, and healthy fats can naturally increase GLP-1, according to studies.Ěý

Phytochemicals: Berberine, cinnamon, curcumin, EGCG, gardenia, and resveratrol.Ěý

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Natural Alternatives to GLP-1: Foods and Nutrients that Help Control Hunger

shows some natural compounds influence GLP-1 release, including:

• Berberine
• Cinnamon
• Curcumin
• Fiber
• Gardenia ()
• Monounsaturated fatty acids
• Polyunsaturated fatty acids
• Protein
• Resveratrol
• Tea ()
• Wheat

Learn more about Holistic Nutrition at the 91ÖĆƬł§.

References:Ěý

The effect of ingested macronutrients on postprandial ghrelin response: a critical review of existing literature data. .

Internal-state-dependent control of feeding behavior via hippocampal ghrelin signaling.Ěý.

Short chain fatty acids: the messengers from down below. .

The role of peptide YY in appetite regulation and obesity. .

Ghrelin as prominent endocrine factor in stress-induced obesity. .

Glucagon-like peptide-1 (GLP-1) signalling in the brain: from neural circuits and metabolism to therapeutics. .

Acute exercise and hormones related to appetite regulation: a meta-analysis. .

Leptin and obesity: role and clinical implication. .

Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. .

Boosting GLP-1 by natural products. .

The effects of a weight-loss herbal formulat RMC-107 and its eight individual ingredients on glucagon-1 peptide-1 secretion: an in vitro and in silico study. .

The post How to Naturally Control Hunger: Beat Cravings, Control Hunger Hormones (GLP-1), and Achieve Healthy Weight Loss appeared first on CSNN National Page.

6 Ways to Promote Active Aging and Healthy Holistic Longevity

shows several factors contribute to aging well:

• Daily physically activity
• Socially connect with others
• Intellectually engage
• Emotional/spiritual support
• Eat in healthy ways
• Having purpose

Social Connections Improve Lifespan

Being social is healthy and may be one of the most overlooked aspects of healthy active aging. shows a lack of social connections is an indicator of premature mortality. improving quality of life and reducing loneliness.

Healthy Brain: Benefits of a Holistic Healthy Lifestyle

It may be possible to mitigate Alzheimer’s disease risk with healthy lifestyle behaviours, notes experts on mounting research . One study noted a 60% lower risk of Alzheimer’s disease among aging adults who included four to five of these healthy lifestyle factors:

• low alcohol consumption
• not smoking
• a good eating pattern, rich in plant-based whole foods
• engagement in intellectually stimulating activities
• at least 150 minutes of moderate physical activity per week

Active Aging: Why Exercise Is Important to Adults

Regular physical activity is essential for human health. Being active helps maintain a healthy body weight and prevents or delays some age-related diseases. Plus, we all have to admit to feeling great after “busting a move”, “getting your stride on”, or whatever physical activity you favour. Endorphins can be thanked for those uplifting feelings. ĚýEndorphins are released in your body when you exercise and they act like morphine, reducing pain and causing a feeling of euphoria. Plus, other health benefits of moving your body include increased oxygen from deep breathing, improved circulation for toxin clearing, and brain stimulation.

Does Walking Help You Live Longer?

Yes, research has found that including physical activity in your lifestyle may lead to a longer, healthier life. According to a of over 27,000 people, living longer is possible by being active daily. Walking for more than 1 hour a day was associated with living longer than being inactive. Researchers also found a connection between active aging and lower medical expenditure.

Can a Couch Potato Benefit from Active Aging?

Becoming active can be beneficial to your health and improve how well you age. A large British showed staying active as we age leads to more successful aging. After 8 years, the researchers found participants who reported moderate daily activity were 3.1 times more likely to be healthy agers. Improvements were also seen among those who became active as they aged.

How Much Exercise Should an Adult Get?

Only 1 in 5 adults, and older adult Canadians, achieve the recommended 150 minutes of moderate-to-vigorous physical activity per week, based on theĚý and World Health Organization. Are you moving enough?

How Being Active Promotes Youthful Skin

Living longer is possible when you are physically active and may come with an added benefit – more youthful-looking skin. Researchers at discovered that youthful-looking skin is more likely among individuals ages 40+ individuals who exercise regularly. In fact, among those who exercised regularly, their skin was closer to the composition of a 20 and 30-year-old.

References:

Perspectives of older adults on aging well: a focus group study. .

Active aging in very old age and the relevance of psychological aspects. .

Impact of walking on life expectancy and lifetime medical expenditure: the Ohsaki Cohort Study. .

Taking up physical activity in later life and healthy aging: the English longitudinal study of ageing. .

Approaches to enhance soil connection in older adults: an integrative review of literature. .

The post How to Age Well Holistically: 6 Ways to Promote Longevity appeared first on CSNN National Page.

Luckily, there’s a lot you can do to help your immune system. Actually, many are the things we’ve been told by our parents for years:

• Get enough sleep
• Eat well
• Go outside to play
• Take a deep breath

Let’s take a closer look at what experts say about pneumonia, lung health, mucus, immunity, and how you can help your body heal faster, naturally.

Note: Natural remedies cannot cure or treat pneumonia; seek advice from a qualified medical professional.

Let’s take a closer look at pneumonia and how it affects your body.

What is Pneumonia?

Pneumonia is an infection in one or both of your lungs caused by bacteria or viruses. The infection causes inflammation in your lungs. As the tissue swells, fluid and pus build up in the air sacs in one or both of your lungs.

Adults older than age 65, children under the age of 2, and people with heart or lung conditions, weakened immune systems, or underlying health conditions are at higher risk of pneumonia becoming a life-threatening condition.

Symptoms of Pneumonia

Cough, chills, fever, and difficulty breathing are common symptoms of pneumonia. Symptoms may also include chest pain, confusion, fatigue, nausea, vomiting, or diarrhea. It is important to see a doctor if you have difficulty breathing, chest pain, or a persistent fever or cough.

How Do You Build Immunity to Pneumonia?

Although the expression, “build immunity” is popular, it is not a scientifically accurate term. However, it is possible to support your immune system, helping it be the best it can be.

Your body is usually pretty good at preventing the bacteria and viruses in the air you breathe from infecting your lungs, but sometimes they overpower your immune system.

Good hygiene, such as regular hand washing or alcohol-based hand sanitizer, as well as wearing facial masks in public settings are suggested by community health organizations as ways to help protect your body from infections.

For instances when your body does encounter a potentially troublesome bacteria or virus, you’ll want a strong immune system ready. Your lungs have a unique pool of (a type of white blood cell) that can quickly recruit other immune cells upon infection. Supporting drainage of the lungs can also speed the recovery of pneumonia.

A holistic lifestyle that includes enough rest, movement, good nourishment, and stress management can help keep your immune system strong.

Ěý

6 Natural Solutions that May Help Soothe Symptoms of Pneumonia

• Choose Healthy Foods – good nutrition helps your body recover.
• Drink Lots of Fluids – staying hydrated can help loosen secretions and bring up phlegm.
• Avoid Alcohol – difficult on the body it could weaken your immune system.
• Rest – defeating invading bacteria or viruses is tiring work, so rest up.
• Humidity – steamy baths, showers, or humidifiers help your airways and can ease breathing.
• Natural Medicines – potentially helpful supplements include NAC, vitamin D, echinacea, probiotics, and zinc.

What Helps You Recover From Pneumonia Faster, Naturally?

Research shows there are natural medicines that support the body’s ability to enhance the immune response and clear fluid in the lungs, two actions that may help with recovery from respiratory tract infections, such as pneumonia.

1. Echinacea

A well-known natural medicine with immune-supporting effects, studies show Echinacea purpurea enhances the immune system response during respiratory infections: a Canadian , after a week of taking Echinacea supplements, the number of neutrophils circulating increased, as well as other immune cells involved in fighting infections.

It’s proposed that echinacea may play a role in speeding up recovery from respiratory tract illnesses, and in reducing the risk of recurrent infections and complications, including . But, there’s insufficient data to date on whether it has beneficial effects on the immune system during pneumonia.

2. Vitamin C

Despite many on the potential of vitamin C in the prevention or treatment of pneumonia, it is uncertain as to whether it has an effect. However, vitamin C is an essential nutrient known to play a role in aspects of the immune response.

3. Zinc

A mineral known to play a central role in the immune system, zinc deficiency increases susceptibility to infectious diseases. A review of , including over 2000 patients with severe pneumonia reported zinc given as an adjunct to the treatment of severe pneumonia is effective in reducing rates of mortality.

Ěý

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How Do You Get Rid of Mucus in Your Lungs Naturally?

Traditional at-home solutions to help alleviate mucus in your respiratory tract include the use of humidifiers, hot baths, or steamy showers, elevating your head, and drinking lots of clear liquids. As for natural medicines, here’s what science says about NAC and probiotics:

Ěý

NAC

N-acetylcysteine (NAC) supports the immune response in the lungs in multiple ways that help reduce symptoms of pneumonia and other inflammatory respiratory tract. As such NAC is widely used as a mucolytic remedy and antioxidant in clinical practice. show NAC helps reduce both the clearance, and amount of mucus that is produced.

Probiotics

The immunomodulatory effects of probiotics are well established, with studies suggesting probiotics can help reduce inflammation in the lungs due to disease. Interestingly, the study also found evidence that probiotics can reduce mucus secretion in the lungs. More research is needed, but future research will enhance our understanding of the important role the human microbiome plays in immunity, pneumonia, and other respiratory infections.

Can You Naturally Reduce Recurrence of Pneumonia?

Are you susceptible to repeat episodes of pneumonia? A holistic lifestyle allows you to support your body, enhancing the ability of your immune system to do it’s best to defend against viruses and bacteria in the air you breathe from infecting your lungs.

Vitamin D

One consideration is your vitamin D status, particularly for children and those living in northern latitudes where sunlight exposure is limited during winter months. Thirteen found vitamin D supplementation reduced the incidence of repeat episodes of pneumonia – it was most effective in children. High dose vitamin D intervention appears to enhance immune efficacy, but to support that vitamin D supplementation has therapeutic effects on pneumonia, more studies are needed.

Learn more about the immune system and how a holistic approach can support wellness at CSNN.

CSNN offers the Natural Nutrition Program with evidence-based holistic approaches to health, including the illnesses of greatest current concern. Pneumonia is one of the most commonly searched illnesses by Canadians and Americans due to rising rates of respiratory track illnesses. Learn more about pneumonia, the immune system and science-backed strategies to improve wellness at CSNN. Find a branch today!Ěý

References:

Pneumonia. .

Echinacea reduces the risk of recurrent respiratory tract infections and complications: a meta-analysis of randomized controlled trials. .

Echinacea purpurea: A proprietary extract of echinacea purpurea is shown to be safe and effective in the prevention of the common cold. .

A proprietary extract from the echinacea plant (Echinacea purpurea) enhances systemic immune response during a common cold. .

Vitamin D deficiency and severity of pneumonia in Indonesian children. .

Efficacy of high-dose vitamin D supplementation as an adjuvant treatment on pneumonia: systematic review and a meta-analysis of randomized controlled studies. .

Effect of N-acetylcysteine on mucosal immunity of respiratory tract. .

Vitamin C supplementation for prevention and treatment of pneumonia. .

Efficacy of zinc given as an adjunct to the treatment of severe pneumonia: A meta-analysis of randomized, double-blind and placebo-controlled trials. .

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By integrating small, sustainable changes into your daily routine, you can start to nourish your body, mind, and spirit in ways that help you feel happier, more resilient and successful. Here are five ways to unlock a more vibrant, energized, and mentally fit version of yourself. Let’s dive into these holistic strategies that support men’s mental health.

1. Fuel Your Brain: What to Eat to Support Men’s Mental Health

What you put on your plate has a direct impact on your brain function and mood. When researchers analyzed the diets of 15,980 adults, those who ate more fruits and nuts, as well as avoided fast/fried foods had a reduced risk of depression.

Omega-3 Fatty Acids
Eating certain foods can support your mental health. Nutrients, such as omega-3 fatty acids found in fatty fish like salmon, are linked with mental health. Deficiencies in omega-3 fatty acids are linked with an increased risk of developing depression, ADHD and other psychological disorders. This may be because omega-3 fatty acids have roles in neuroinflammation and neurotransmission.

Vitamin C
If you’re struggling with motivation and focus, you may want to eat some more fruits and vegetables. Not getting enough vitamin C, which is found in many fruits and vegetables, is related to a low level of mental vitality. Snack on some raspberries – it may contribute to better mental performance and sustained attention.

Water
Don’t forget to drink water – dehydration can quickly lead to brain fog, fatigue, and irritability. Making water your primary beverage is one of the simplest and most effective ways to support your mental acuity throughout the day.

Flavonoids
Nutrients, such as flavonoids found in chocolate, appear to influence mental health through their impact on the hypothalamus-pituitary-axis (HPA). show that chocolate may reduce cortisol levels (stress), but it is unclear if this translates to physiological effects.

Butyrate
Indirectly, you can impact your brain by eating whole foods. Whole foods that contain insoluble fibre may support mental health. Insoluble fibres can be fermented by microbes in the intestinal tract to create short-chain fatty acids (SCFAs). Short-chain fatty acids, such as butyrate, travel from the gut into the bloodstream and make their way to the blood-brain barrier. Here, regulate the transfer of nutrients involved in the maintenance of the blood-brain barrier, directly influencing the brain. In addition, SCFAs appear to mediate the immune system, HPA axis and the synthesis of several neurotransmitters.

Best Foods to Support Men’s Mental HealthĚý

• Omega-3 Rich Fish (Salmon)
• Whole Foods (Raspberries)
• Dark Chocolate

A well-nourished brain is better equipped to handle stress, think clearly, and maintain a positive outlook. Enjoy eating healthier foods which contain nutrients known to support the brain, while avoiding fatty or fried foods, as part of a lifestyle that could support mental health.

2. Move Your Body for Better Mental Health

Physical activity might be nature’s best mood booster. When you move your body, your brain releases endorphins, which act as natural painkillers and can elevate your mood. Exercise is a key strategy you can incorporate into your daily routine to improve your mental health.

The secret to improving men’s mental health is finding a form of movement that you genuinely enjoy. Turn exercise from a chore into a rewarding part of your day. According to the , even small, regular doses of exercise may have a protective role against depression. Let’s get moving to support mental health!

Find Your Way to Move:

• Team Up: Join a local sports league like pickleball, softball, or hockey for the dual benefit of exercise and social connection.
• Explore the Outdoors: Whether you love to hike, bike, garden or kayak, being active can be an effective way to improve mental health.
• Build Strength: Weightlifting or bodyweight exercises don’t just build muscle – it can build , according to research.
• Start Small: A brisk 30-minute walk each day is a fantastic and accessible starting point for improving men’s mental health – no need to train for a marathon to see benefits.

3. Master Your Mindset: Supporting Men’s Mental Health Naturally

Your mind is a powerful tool. The things you focus on and how you speak to yourself can shape the way you see yourself and the world around you. It’s possible to train your mind to support your happiness. Work on trying to adopt a positive and mindful mindset to help you build an inner foundation of strength that can help you weather any storm.

How to Practice Mindfulness

The simple practice of being present in the moment without judgment can be a game-changer. This can be as simple as focusing on wiggling your toes, feeling what’s underneath you. can also be practiced by taking deep breaths, focusing on the air going in and out of your nostrils. When college students participated in a mindfulness program, found it had a positive effect on their mental health, reducing levels of stress, anxiety, and depression. In addition, they found it improved their quality of sleep and life satisfaction.

Mindset Workouts for a Stronger You:

• Practice Gratitude: Each day, take two minutes to write down or think of three things you are grateful for – shift your brain’s focus toward the positive.
• Embrace Stillness: Try a few minutes of daily meditation. You can use an app to guide you. Take a moment to observe your thoughts and calm your mind.
• Challenge Your Inner Critic: Learn to recognize and challenge negative self-talk. Are those thoughts true? Would a friend agree with them? Treat yourself with compassion.

4. Connect with Your Tribe: Improving Men’s Mental Health

Connection is a fundamental human need. Foster your relationships with people in your life who bring you joy. Loneliness can be tough on mental health. Make a conscious effort to connect with others. Make plans to meet a friend this weekend. Engage in an activity or club you’re passionate about. Intentionally schedule time to be with friends or connect with your community – social connections can support men’s mental health.

5. Rest for Mental Health

Enough can not be said about sleep. Commonly, a priority that gets pushed aside in favour of streaming another episode of your favourite show, sleep should not be neglected. Sleep is your brain’s way of resting and restoring. Get a good night’s sleep – it’s one of the best ways to improve men’s mental health naturally.

How Sleep Improves Mental Health

Mounting supports that improving sleep can lead to improvements in:

• Mental health
• Depression
• Anxiety
• Rumination
• Stress

How to Improve Your Mental Health, Naturally

There are many easy lifestyle strategies you can start today to improve your mental health. If you feel inspired to learn more, particularly about the profound impact of nutrition on well-being on mental health, the 91ÖĆƬł§ (CSNN) offers incredible courses holistic guides and workshops.

CSNN has been a leader in holistic nutrition education for over 30 years. Programs, like the Natural Nutrition Diploma Program, can empower you with the scientific knowledge and practical skills to transform your health and professionally guide others.

You can take control of your mental health. Start your journey by integrating these natural strategies into your life. Start today, one small step at a time. Explore courses at .

References:

The effect of a Mediterranean diet on the symptoms of depression in young males (the “AMMEND”: A Mediterranean Diet in MEN with Depression” study): a randomized controlled trial. .

Does the MIND diet decrease depression risk? A comparison with Mediterranean diet in the SUN cohort. .

Effect of Polyphenol-Rich Dark Chocolate on Salivary Cortisol and Mood in Adults. .

Gut microbiota-derived short-chain fatty acids and depression: deep insight into biological mechanisms and potential applications. .

Omega-3 fatty acids and mental health. .

Vitamin C supplementation promotes mental vitality in healthy young adults: results from a cross-sectional analysis and a randomized, double-blind, placebo-controlled trial.

Exercise and the Prevention of Depression: Results of the HUNT Cohort Study. .

Muscle-strengthening exercise and positive mental health in children and adolescents: an urban survey study. .

Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. .

Effect of mindfulness program on stress, anxiety, depression, sleep quality, social support and life satisfaction: a quasi-experimental study in college students. .

Improving sleep quality leads to better mental health: a meta-analysis of randomized controlled trials. .

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