If you suffer from any of these, then there’s a good chance that your gut is leaking.

Gastric Ulcers; Infectious diarrhoea; Irritable Bowel Syndrome (IBS); Inflammatory Bowel diseases (Crohn’s, ulcerative colitis); Small Intestine Bacterial Overgrowth (SIBO); Celiac disease; Fibromyalgia; Food sensitivities; Allergies; Respiratory infections; Acute inflammations conditions (sepsis, SIRS, multiple organ failure); Chronic inflammatory conditions (arthritis etc.); Autoimmune diseases (lupus, multiple sclerosis, Hashimoto’s etc.); Obesity-related metabolic diseases (fatty liver, type II diabetes, heart disease); Chronic fatigue syndrome.

What is leaky gut?

Leaky gut has recently been called a danger signal for autoimmune disease (1) Increased Intestinal Permeability commonly referred to as Leaky Gut Syndrome is a digestive condition in which bacteria and toxins are able to “leak” through the gut barrier /intestinal wall.

The gut barrier is by far and large our greatest physical barrier covering a space of 400m2, it separates and protects us from the outside world preventing harmful toxins and micro-organisms from causing damage yet allows nutrients to pass through it, into the bloodstream to be transported to your organs. It requires 40% of our energy to function. (2)

Tight junctions are small gaps in the intestinal wall, they act as gatekeepers allowing water and nutrients to pass through while blocking harmful substances. Intestinal permeability refers to how easily nutrients pass through the junctions in the intestinal wall. (2)

When the tight junctions become loose, the gut becomes more permeable and starts to leak (leaky gut). This allows tiny particles and toxins that should never be able to enter your bloodstream to pass through. This situation results in acute widespread inflammation. As the size of the holes gradually increases, a reaction from the immune system becomes increasingly likely (autoimmune). So, your normal immune response designed to fight infections and disease ends up over compensating, leading to chronic inflammation, the root of most diseases. (2,3)  

Symptoms indicative of a leaky gut

• Chronic diarrhoea, constipation, gas or bloating
• Nutritional deficiencies
• Poor immune system
• Headaches, brain fog, memory loss
• Excessive fatigue
• Skin rashes and problems such as acne, eczema or rosacea
• Cravings for sugar or carbs
• Arthritis or joint pain
• Depression, anxiety, ADD, ADHD
• Autoimmune diseases such as rheumatoid arthritis, lupus, celiac disease or Crohn’s (2,3,4)

What causes leaky gut?

While the medical world remains undecided on the exact causes, it is known that a protein called zonulin is the only known regulator of intestinal permeability. When activated in genetically susceptible people, it can lead to leaky gut. Zonulin release is triggered by two factors; intestinal bacteria and gluten, a protein found in wheat and other grains. (6,7)

The following factors are believed to play a contributing role:

Genetic predisposition – some people develop leaky gut because they are sensitive to environmental factors that “trigger” their bodies into an autoimmune response.

Your Diet –  diets that include allergens and inflammatory foods i.e. unsprouted grains, added sugar, GMOs, refined oil, food additives and dairy products. (2)

Chronic Stress – alters bowel movements and the microbiome (bacteria living in your gut). (8)

Toxin Overload – the average person comes into contact with 80,000 chemicals and toxins (including alcohol and drugs) a year. Antibiotics, pesticides, tap water, aspirin and NSAIDS are the worst offenders. (9,10)

Bacterial Imbalance – known as dysbiosis, an imbalance between beneficial and harmful bacteria in your gut.

Yeast overgrowth – yeast is naturally present in the gut, however an overgrowth of yeast can contribute to leaky gut. (11)

Gluten – Gliadin a protein found in gluten can increase intestinal permeability. (12, 13)

One of the best things about your body is its incredible ability to heal. If you think your gut may be leaking and would like to know how you can help yourself to heal, please get in contact for a personalised plan designed just for you.

You have all the symptoms of a dysfunctional thyroid gland; your health care professional ordered a test and now you’re staring at a bunch of numbers trying to decipher them as if they were a cryptic crossword!

I often find myself explaining thyroid tests, so I thought I would publish this article to explain what each marker means, why you should check them and what the optimal reference ranges are to ensure your thyroid is functioning optimally.

TSH – Thyroid stimulating Hormone.

The hypothalamus is responsible for amongst other things managing hunger, thirst, sleep, hormones and body temperature, it continuously monitors the level of thyroid hormones present in the bloodstream. TRH thyroid releasing hormone is sent out to your pituitary gland if it deems energy levels are low, the pituitary gland subsequently releases TSH Thyroid Stimulating hormone which is sent directly to the thyroid to produce more T4 thyroid hormone. Consequently, your TSH level is an indication of what your pituitary gland is doing based on your hypothalamus’ feedback loop as opposed to how your thyroid is actually functioning. Due to this being a negative feedback loop the meaning of the results are generally counterintuitive and confusing.

High TSH – This can be a sign that you are under-producing thyroid hormones and that you are hypothyroid.

Low TSH – This can be a sign that you are over-producing thyroid hormones and are hyperthyroid. It can also indicate that you are on too much supplemental thyroid hormone. Supplemental T3 of natural desiccated thyroid hormone can artificially suppress your TSH, so in the absence of symptoms it could be perfectly normal.

Normal TSH – If your TSH falls within the normal reference range this can indicate that you do not have a thyroid dysfunction. However, if you have the symptoms then even if your test results indicate a normal result you may still have thyroid dysfunction.

T4 – Thyroid Hormone in storage mode.

Once TSH signals your thyroid to up the production of hormones it produces four different types of thyroid hormone = T1, T2, T3 and T4. With the primary being a storage hormone called T4. Free T4 (FT4) is unbound and circulated throughout the bloodstream and stored in tissues so that when required it is readily available.

High FT4 – Can indicate an overactive thyroid – Hyperthyroidism

Low FT4 – Can indicate an underactive thyroid – Hypothyroidism

Free T3 – The Fuel

On deciphering that each local area of your body requires more power, storage T4 is converted into Free T3 (FT3), the active form of the hormone attach to receptors inside your cells and power your metabolic processes, hence the fuel.

High FT3 – indicates your thyroid is overactive – Hyperthyroidism

Low FT3 – You may be converting T4 to FT3 very well and you could have hypothyroid symptoms even if your TSH and FT4 are with in ranged. This is one of the most common causes of hypothyroid symptoms which is often over looked in generalised NHS testing.

Reverse T3 – The Braking System.

A portion of T4 is required and used to create Reverse T3 (RT3), which like T4 is inactive. RT3 can attach to the receptors for FT3 in order to slow your metabolic processes, hence the breaking system.

High RT3 – It is probable that you are converting too much T4 into RT3 and not enough FT3, which can cause hypothyroid symptoms even if your TSH and T4 levels are optimal. Your RT3:FT3 ration should ideally be less that 10:1

Read Part 2

There is something magical about Christmas: families make the extra effort to get together, houses are decorated, villages turn on their lights and children (big and small) are suddenly very, very good!

Then there’s the other side: the festive parties, the perpetual drinks dos, the pre-Christmas get-togethers. In fact there are so many that your calendar is rammed for days. The first few are fun and exciting, then, as you make your way through the season, you start to realise that all the hard work you’ve been doing with your healthy eating throughout the year seems to be being abandoned as you let your standards go, in the wake of sugar induced mince pie madness.

IIf you’ve worked hard on your health, now’s not the time to give it all up. It’s also not a reason enough to be missing out on festive yumminess. 

So, here are a few tips to navigate your way through the Christmas madness.

1. Never starve yourself before a party as you’ll eat a lot more food that you intended if you go on an empty stomach.

2. Always have a protein rich light snack before you head out for a party.

3. Avoid standing near the food, you’ll find yourself grazing away and before you know it, you’ve eaten double the amount you think you have!

4. Watch you portions sizes – smaller portions will let you sample different foods.

5. When it comes to Alcohol opt for Champagne, dry wine or spirits. Stay away from Baileys, beer and sweet drinks.

6. Drink water! Space your alcoholic drinks out with a glass of water in between. P.S. you’ll thank me for that one in the morning!

Focus on the unsalted nuts and seeds, salad and vegetables, hummus and tzatziki, olives and smoked salmon or smoked mackerel, lean meats and fresh fruit.

Avoid the crisps and fried snacks; sausage rolls and pasties, store bought coleslaw, potatoes and pasta salads; quiches and spring rolls; try and keep the cocktails, beer and cider to a minimum.  

Truth is that with the best will in the world Christmas is a challenging time to navigate so if you do over indulge, don’t beat yourself up. That said, don’t let your festive slip up turn into an excuse to continue down that slippery path.If you do find yourself in need of some help, then why not check out my programmes for a helping hand in getting you refocused, re-centred and back on track. It will be fun, I promise.

It’s white it’s furry and it also goes by the name of thrush. Candida comes in many forms however Candida Albicans, the most common type of yeast infection is often found in the mouth, intestinal tract and vagina. It can also affect the skin, nails and other mucus membranes. If your immune system is functioning optimally it is rarely serious. On the other hand if your immune system is worn down or simply not functioning properly Candida can become invasive migrating to other areas of the body, including the blood and membranes around the heart and brain.

In the right quantities Candida aids with nutrient absorption and digestion however, if it is allowed to over produce it starts to break down the walls of the intestinal lining penetrating  the bloodstream. This action releases toxins from your system, leading to leaky gut syndrome

There is a saying “if you give an inch they will take a mile” well Candida has a nasty habit of precisely that. Rapidly growing out of control becoming a chronic health condition. In some people chronic Candida can induce food intolerances and allergies to foods which were previously fine. These foods can include dairy, eggs, corn and gluten.

Symptoms

• Mood Disorders – mood swings; anxiety; irritability; depression; panic attacks
• Recurring Vaginal and Urinary Tract Infections (UTIs) – It’s worth noting that Candidia can be transmitted sexually.
• Chronic Fatigue – often present with headaches; joint pain; memory loss; concentration loss; sore throat.
• Oral Thrush – can be transmitted through the saliva
• Sinus Infections – persistent cough, post-nasal drip; increase in congestion; seasonal allergies; flu-like symptoms.
• Intestinal Distress – Persistent flatulence; burping; bloating; constipation or diarrhea; stomach cramps
• Brain Fog – poor coordination; lack of focus
• Skin and Nail Fungal Infections – Athlete’s foot; fungal infections
• Hormonal Imbalance – Candida can cause early menopause; PMS; low sex drive; migraines; endometriosis; water retention; mood swings; inability to loose weight.

Causes

Candida has a number of causes including a diet high in sugar, refined carbohydrates and alcohol all of which help to feed Candida.  

Antibiotics are often prescribed to fight infections with the intention of killing off invasive bacteria within your system, trouble is that they are often overused. This leads to other problems. Antibiotics are not selective, they kill all bacteria including beneficial bacteria creating a literal breeding ground for Candida.

Oral Corticosteroids – present in asthma inhalers, increase the risk of Candida developing in your mouth, which is why it’s very important that you follow directions for swishing your mouth out every time you use your inhaler.

Birth control pills combined with a diet high in refined sugars and the occasional course of antibiotics can result in Candida infections. These are often treated with antibiotics which can instigate a never-ending circle with women often finding that their birth control pills seem to instigate yeast infections.

Anyone with a weakened immune system has a much higher chance of developing Candida, including infants; small children; the elderly; those with HIV/AIDS as well as inflammatory and autoimmune conditions.

People with type 1 or type 2 diabetes have a much higher chance of contracting Candida infections. This is down to the sugar levels in the mouth and other mucus membranes being higher in sugar levels than those without. Candida is a yeast and yeast feeds on sugar so this correlation is understandable.

While Candida is stubborn ,with the right help, supplements and dietary plan, your body is more than capable of rectifying the situation and putting Candida at bay.

Coconut oil has slowly gained popularity, sliding its way into kitchens around the world.  Recently this amazing and exceedingly beneficial oil has taken a hammering in the press, leaving the majority of its faithful users dazed and confused as to why this apparently healthy oil is suddenly public enemy number one.

The first fact that everyone needs to understand is that not all calories are created equal. If only it was as simple as that. Fats have a calorific value of 9 calories per gram, regardless of whether they come from animals, or plants. But that is where their similarities end.

Different fats have different nutrient values some (soy, corn, canola, etc.) are more likely to take you down the road of health degradation and others (coconut, olive, flax seed etc) are likely to do just the opposite. It’s important to understand the best way to use different fats and oils and how to take full advantage of them. Some, due to the way they are farmed, are loaded with toxic chemicals (1), some are loaded with antibiotics and hormones not intended for humans (2), some amazing health promoting oils full of anti-oxidants degrade when heated while others oxidise when stored in direct sunlight and then there are the exceedingly unhealthy oils which are by-products of industrial fat production. It’s understandably confusing and cutting fat right out of your diet is simply not the answer. Fats are essential in maintaining your body’s ability to function, your brain is essentially made from fat! 

Coconut oil is a saturated fat, at this point your brain is remembering all the miss-information you have been fed about avoiding saturated fats at all costs. Allegedly they raise cholesterol levels which in turn can cause heart attacks, or do they?

Coconut oil contains eight healthy medium-chain fatty acids (MCFAs) These healthy fatty acids are an amazing energy source. Unlike most fats they only require a breakdown process of three steps as where others require a twenty-six step process! MCFAs are easier to digest, antimicrobial and anti-fungal, smaller in physical size and immediately converted by the liver into energy rather than being stored as fat.

Coconut oil has a list of benefits as long as your arm. Here are just six of them to get you thinking.

Reduction of Inflammation and Arthritis

Studies have shown that the high levels of antioxidants in virgin coconut oil reduce inflammation and effectively treat arthritis. (3)

Improvement of skin issues: burns, eczema, dandruff, dermatitis and psoriasis

Caprylic and lauric acid, two of the fatty acids in coconut oil reduce inflammation both internally and externally, they also have moisturizing properties making unrefined coconut oil a simple, easy and arguably cheap solution to skin conditions. (4,5)

Can be used to treat UTI and kidney infections and protects the liver

Coconut oil has been known to clear up and heal urinary tract infections (UTI) and kidney infections. The MCFAs in the oil work as a natural antibiotic coating the harmful bacteria and killing them. Research shows that coconut oil directly protects the liver from damage. (6)

Boosts the Immune System

Lauric acid in coconut oil is known to fight bacteria and reduce candida by creating a hostile environment for viruses.

Improves brain function and memory

The Journal of Neurobiology of Aging, released a study in which researchers found that MCFAs in coconut oil improved memory problems especially in their older subjects. The study showed a marked improvement in memory recall. The MCFAs are easily absorbed and readily feed the brain. (7)  

Helps prevent high blood pressure and heart disease

Being a natural saturated fat, coconut oil has the power to increase healthy cholesterol (HDL) and help to convert the (LDL) “bad” cholesterol into beneficial cholesterols. Increasing HDL in the body helps to lower the risk of heart disease and promote heart health.

There are rarely any side effects from using coconut oil. Though unusual it’s worth remembering that certain individuals may be allergic to coconuts (8) 

Unlike other oils, coconut oil can take a reasonable amount of heat (don’t deep fry with it, but you shouldn’t be doing that anyway!) which means it can be used in place of butter when it comes to cooking and baking, you can put a tablespoon in your morning smoothie or you can use it as a lip balm and body butter. It has a wonderfully refreshing flavour and due to its nature does not contain any harmful toxins, chemicals, or hydrogenated cooking oils.

Remember to always buy extra virgin or unrefined organic coconut oil.

Let’s start with one important statistical fact. Your body composition is 60% water! Just to put this into perspective the average 75kg person is made up of 45 litres of water.

Water is by far the body’s most important nutrient, drinking water is critically important for our existence. Water loss of as little as 1-2% of body weight can impair mental and physical function, the loss effects your immediate memory skills and your ability to make subjective assessments. Lose 7% and you will experience disrupted physiology resulting in total body collapse. Dehydration of a muscle by just 3% can result in a 10% loss of contractile strength and an 8% loss of speed, which would probably explain why you see athletes casually walking around with large water bottles. (1,2,3)

Feeling thirsty?

Your body sends you thirst signals when it feels dehydrated, in fact if you’re thirsty you’re already dehydrated. Most people function in a constant state of low-grade dehydration, with the majority of their fluid intake comprising of dehydrating drinks, predominantly caffeine and alcohol. Unfortunately drinks like caffeine and alcohol cause a greater loss of water than the amount that they replace. (4,5)

Another key indicator of dehydration is the colour of your urine. Urine is a sensitive indicator of body fluid balance; with dark yellow, foul smelling urine indicating sever dehydration. Your urine should be almost clear without any odour. (6)

Why you should drink more water

Water increases brain power and provides energy.

Your body might be 60% water but your brain is 73% water, drinking it helps you think, focus, concentrate and stay alert, as a result your energy levels also improve. Dehydration affects your mood, reduces your cognitive and motor skills, makes you more sensitive to pain and affects your memory. (7,8,9,10)

Water promotes healthy weight management and weight loss

Drinking a glass of water half an hour before a meal acts as an appetite suppressant helping you feel full faster. (11) Have you ever thought “I’m hungry” then walked to the fridge but been unable to decide what it is that you actually want to eat? Chances are you’re actually thirsty. So, next time you find yourself blankly staring into the fridge, grab a glass of water instead. Drinking half a litre of water has been shown to increase metabolism by 24-30% for up to 1.5hrs (12)

Water helps you flush out toxins

Your body uses your lungs, liver and kidneys to flush toxins from your body. In order to flush the toxins from your body it requires adequate levels of water which helps to release the stored toxins from your cells and excrete them from your body.

Water prevents headaches

Besides feeling thirsty headaches are another common symptom of dehydration. Dehydration headaches occur when your body loses essential fluids which allow it to function optimally. Dehydration causes your brain to temporarily shrink from fluid loss, which causes the brain to pull away from the skull triggering pain resulting in a dehydration headache. (13,14,15)

Adequate levels of body water also help to prevent cramps and sprains; regulate your body temperature; prevent back ache and improve heart health. Are you convinced yet?

Up for a challenge?

I too often hear complaints that drinking water is boring or it’s something not easily remembered, some have tried to convince me that drinking water will make them rust from the inside, got to love an old mariner!

So, I challenge you to play the water game. It’s simple it’s easy and it will have you drinking much more water.

To play you will need a 1.5 litre bottle and a glass or flask.

THE RULES:

Level 1

At the beginning of the day fill your 1.5 litre bottle with water – ideally filtered – place it on your desk alongside your glass and get to the bottom of it be the end of the day.

Level 2

Once you reach the bottom of the bottle refill and aim to get to the bottom again before the day is over.

You are allowed to flavour your water with fresh lime, lemon and orange slices as well as berries, cucumber and mint or a combination of the above.

The more competitive amongst you can get your friends and families involved, because at the end of the day who doesn’t love a bit of healthy competition!

Drinking adequate amounts of water is critical to achieving optimum nutrition. Everyone should aim to consume at least 2 litres of filtered water over the course of the day. If it’s hot, or you are exercising then you will need to drink more to compensate for the additional water loss.

The 26th of April 1986 saw one of the worst nuclear power plant disasters unfolded. When one of Chernobyl’s four reactors exploded releasing un-paralleled levels of radioactivity into the atmosphere, which would end up scattered over parts of the Ukraine, Belarus, Russia and even as far as Wales (radioactive sheep I kid you not!) 1,2. This single event would be the catalyst for a staggering rise in thyroid disorders propelling them to become one of the most common health problems in areas affected by the Chernobyl radioactive fallout (3)

To put this into perspective, the explosion at Chernobyl was 400 times stronger than the Hiroshima atomic bomb (1) releasing close to 2EBq (2000000000000000000 Bq) worth of radioactivity into the air. By comparison the maximum therapeutic dose of iodine -131 used in cancer treatment clinics is 7.4 GBq (7400000000 Bq) Chernobyl released 270000000 times the therapeutic cancer dose. 

During the explosion three main radioactive elements were released into the atmosphere each with its own half-life (the time it takes for half of the element to disintegrate) and ability to affect the body.

Iodine-131: Half-life of 8 days – known to lead to thyroid problems

Strontium-137: Half-life of 29 years, can cause leukemia 

Cesium-90: Half-life of 30 years can harm the entire body especially the liver and spleen.

How Radioactive Iodine effects the thyroid

Iodine (I-131) a byproduct of energy production in a nuclear reactor was absorbed into humans and animals via inhalation, the consumption of contaminated foods (vegetables and meats) and drinking contaminated milk from animals grazing on contaminated grass. (6)

Up to 1/3 of all radioactive iodine in the body will be up-taken into the thyroid gland. As the radioactive iodine decays, it emits radiation affecting not only the thyroid itself but the surrounding and nearby tissue in doing so capillaries carrying oxygenated blood are prevented from reaching the area. The result of so many dying cells is sudden chronic inflammation. Consequentially the immune cells congregate at the thyroid to clear away the dead cells among which they find the debris of TPO and Tg cells which will be stored in the immune memory as a pathogenic invader of years to come. (7,8)

Despite the fact that I-131 has a short half-life the damaged nuclear reactor continued to emit I-131 for about 40 days after the incident. It took roughly seven months of the emitted I-131 to decay to a safe level thus those exposed over this time would passively absorb enough I-131 to cause thyroid and other health issues for years to come (2).

Following the Chernobyl disaster, a significant increase in underactive thyroid cases would be reported in people living in the most affected areas of the Ukraine, Belarus and Russia with a notably large increase in the number of childhood and adult thyroid cancer cases. (4,9 – 12). 

References 

1. International Atomic Agency. Frequently Asked Chernobyl Questions, 2005
2. Nuclear Energy agency. Chernobyl: Assessment of Radiological and Health Impact 2002 Update of Chernobyl: Ten Years On, 2002
3. Detours V, et al. Genome-wide gene expression profiling suggests distinct radiation susceptibilities in sporadic and post-Chernobyl papillary thyroid cancers, 2007
4. Williams D. Twenty years’ experience with post-Chernobyl thyroid cancer, 2008
5. Yama N, et al. A retrospective study on the transition of radiation dose rate and iodine distribution in patients with I-131-treated well-differentiated thyroid cancer to improve bed control shorten isolation periods, 201
6. Braverman ER, et al. Managing terrorism or accidental nuclear errors, preparing for iodine-131 emergencies: a comprehensive review, 2014
7. Yahyapour R, et al. Radiation-induced inflammation and autoimmune diseases, 2017
8. Yoshida S, et al. Guidelines for iodine prophylaxis as a protective measure: information for physicians, 2014
9. Pacini F, et al. Thyroid consequences of the Chernobyl nuclear accident, 1999
10. IAEA 1991. International Chernobyl Project: Technical Report: Assessment of Radiological Consequences and Evaluation of Protective Measures, 2006
11. UNSCEAR. United Nations Scientific Committee on the Effects of Atomic Radiation, United Nations, 1988
12. Cardis E, et al. The Chernobyl accident — an epidemiological perspective, 2012

1. https://www.boostthyroid.com/blog/2019/6/3/how-the-chernobyl-nuclear-accident-affected-thyroid-health