The Connection between your gut microbiome and your brain explained.

Different ways can microbiome affect the brain:
1. Stimulation by dysbiosis, intestinal permeability (leaky gut), or small intestinal bacterial overgrowth (SIBO); can lead to systemic inflammation
2. A cross reaction might occur between bacterial proteins and human antigens which causes the immune system to malfunction
3. Neurotoxic metabolites are produced by bacterial enzymes such as D-lactic acid and ammonia
4. The hormones and neurotransmitters that produced by bacteria can affect their growth and virulence
5. They stimulate afferent neurons of the enteric nervous system to send signals to the brain via the vagus nerve.
Thus, they shape our sleep and stress response; they influence our memory, mood, and cognition. Interestingly, gut microbiome is relevant to many health issues, including alcoholism, chronic fatigue syndrome, fibromyalgia, and restless legs syndrome.
They are altered by a healthy diet which includes probiotics, and prebiotics
Some factors that disturb the microbiome, which leads to increased intestinal
permeability are extreme physiologic stress, alcohol consumption and a diet high in carbs and saturated fat. It has been found that restricting sugar can significantly reduce neurotoxicity. Fasting seems to increase gut bacteria diversity-while overeating has a counter effect. Any changes in diet affects this.
​By Dr. Noha Elshatshat
Noha is a Doctor of Medicine, a certified Functional Nutrition Counsellor and Mother who lives in Cork. You can contact her at; https://healingjourney.blog/

If you are struggling with health issues you might have a leaky gut (intestinal permeability). This would affect your ability to absorb nutrients properly by reducing digestive enzymes, in which break down your food. In addition, damaged intestinal cells contribute to atrophy of the villi which hinder absorption and leads to further nutritional deficiencies.
Magnesium is involved in more than 300 different enzyme functions in the body including ATP production. That explains the low energy and feeling tired when you are deficient in this essential mineral. Magnesium deficiency is extremely common due to:

1. Low magnesium intake in our diet
2. Stress which depletes magnesium and further reduces our ability to cope with stress
3. High consumption of sugar and refined carbs that increase its excretion and hence deficiency
4. Alcohol abuse
5. Medications like OCP, steroids, and diuretics
6. Caffeine  

There are many conditions have been linked to low magnesium e.g. low immunity, osteoporosis, muscle pain, insomnia, hypertension, high cholesterol levels, blood sugar issues, fatigability, thyroid diseases, IBS, migraines, headache, kidney stones, heart disease, and psychological issues like depression and anxiety.
Sufficient magnesium has been shown to alleviate symptoms of migraines, muscle cramps, fibromyalgia, fatigue, poor sleep, and asthma.
Strategies to replenish your magnesium

1. Eliminate or reduce refined sugar and carbs to minimum
2. Consume magnesium rich foods e.g. animal protein, whole grains like brown rice and quinoa, nuts, seeds especially pumpkin seeds (they contain high amount), vegetables especially leafy greens, beans, seaweed, and fruits
3. Learn how to manage stress efficiently and choose what works for you like taking breaks, breathing deeply and mindfully, yoga, walking, journaling, or exercise
4. You might need supplementation, particularly if you have malabsorption problems, which are safe and beneficial like Magnesium glycinate or citrate. Start at a low dose of 200 and then increase up to 600 as needed. It is better to work with your health care practitioner as he is aware of your health condition.

Do not take magnesium supplements if you are taking ACE inhibitors or potassium sparing diuretics as they retain magnesium and harm your body. It is also not recommended with those who suffer end stage renal failure as magnesium could be toxic for them. 
​By Dr. Noha Elshatshat
Noha is a Dr of Medicine, a certified Functional Nutrition Counsellor and Mother who lives in Cork. You can contact her at; https://healingjourney.blog/

When it comes to the real cause to our
struggling with chronic diseases, we are sadly
facing the same answer, no cause no cure. You
will end up with prescriptions for the rest of
your life. How about I tell you there are three
root causes of health issues and if you learn to
take care of the roots the branches will fall off.

What are the branches?
The health issues that we encounter today like asthma, acne, multiple sclerosis, Alzheimer’s, diabetes, alopecia, Hashimoto’s, depression, anxiety, rheumatoid arthritis, and many others. We are stuck in the weeds because we are only suppressing the symptoms and never look at the root causes of these issues.
What are the roots - and amazingly you have the power to manage them?
The first root is your genes. Fortunately, we are not slaves of our genes we have the power to turn them on or off. This is called the science of epigenetics. Our genes are affected by three factors mindset, movement, environment and food. If you believe you are a healthy person who lives a healthy lifestyle and you are going to take care of your health and live happily for the rest of your life, your body will give you what you believed in. However, if you have a mindset of eating and living
like everybody because eventually you will get older and your health will be compromised. This mentality of a defeated soul will set you on a path of a miserable life.
Moreover, environmental toxins, mold, GMOs, fluoride and chlorine in water, BPAs, and even toxic people and thoughts in your life have a great impact on your genes.
Ask yourself the following questions, because the answers can turn your genes on or off.
Are you moving and exercising or you live a sedentary life? What is the quantity, quality, variety and timing of your meals? Are you eating the rainbow with different colours and antioxidants or you are eating a lot of white food? What is the quality of your food? Is it mostly processed or unprocessed real food? The time is also important. Do you space your meals and give time for digestive system to
use the nutrients efficiently? Do you overeat and stress your system or eat mindfully, enjoy and chew properly? Do you eat late at night and tend to eat a heavy meal? Are you drinking enough water?
The second root is your digestion which is determined by how healthy your organs are, chewing and other mechanical movement, chemical secretions like stomach acid, enzymes, hormones, and other
secretions that aid digestion and absorption. The last factor that has an important role not only on digestion but on behaviour, mentality, mood, hormones and vitamins secretion, absorption and much more, is the microbiome. Take care of them because they literally control your life.
The third root is the inflammation. We need to learn how to first clear our bodies by avoiding the toxic substances that ignite the fire and hurt us. E.g. refined sugar, gluten, processed dairy, and individual sensitivities. Then calm the system by good quality sleep, love and connection, managing stress and breathing mindfully. And finally living a healthy lifestyle and consuming an anti-
inflammatory diet that enhance our body’s ability to fight any infection in future.
It is a big discovery for me that we have the power to heal our bodies. Your body has amazing abilities to heal. All what you need to do is giving it the right information.
By Dr Noha Elshatshat contact me at healingjourney
​By Dr. Noha Elshatshat
Noha is a Dr of Medicine, a certified Functional Nutrition Counsellor and Mother who lives in Cork. You can contact her at; https://healingjourney.blog/

Pre Menstrual Syndrome includes changes in mood and emotions, physical health, and behaviors that develop between ovulation and the start of the period (roughly the 2 weeks before the period) lasting until a few days after your period begins. It shows up consistently each month.
Most bothersome symptoms;
Cramps, bloating, acne, breast tenderness, and mood swings.
Adopting a healthy diet and lifestyle will ease these issues
1. Cramps
Consume almonds or hazelnuts as they contain vitamin E to reduce pain. Magnesium and vitamin E supplements before and after periods start act as antispasmodics. Kale is a  rich source of magnesium. What’s more, Healthy fats that contain linoleic acid which helps to reduce the prostaglandin that is responsible for spasms: Salmon, sardines, flaxseeds, pumpkin seeds, sunflower seeds, and sesame seeds;
consume on a regular bases.
Avoid dairy, red meat, rapeseed oil and other vegetable oils as they are high in the inflammatory omega 6 that increase cramps.
2. Bloating
Caused by compromised microbiome, chronic stress, and nutrient deficiencies (e.g.
magnesium). Magnesium relaxes muscles and eases constipation. Add probiotics and
magnesium rich foods and supplements if necessary.
Anti-bloating juice (2 beets, 2 carrots, 4 celery, and 1 lemon).
Worst foods are caffeine, salty foods, and dairy.
3. Acne
Reflects excess estrogen. Acne medications come with their cost on health; they may lead to depression, liver dysfunction, and gut issues. Consume a lot of leafy greens especially coriander, root vegetables to increase vitamin E, healthy fats (oily fish, nuts, and seeds), zinc rich foods, and supplement with the evening primrose.
Worst foods include dairy, processed soy, peanuts, vegetable oil, caffeine, and gluten.
4. Breast tenderness
High estrogen leads to swollen ducts and hence the pain. Consume vitamin E rich foods (almond, sunflower seeds, spinach, chard, kale, avocado, mango, and kiwi). Vitamin E is a powerful antioxidant that calms inflammation. As well as evening primrose oil.
Worst foods are caffeine and dairy.
5. Mood swings
Practice mindfulness techniques; meditation, yoga, and other kinds of breath work. Manage stress and carve time each day for relaxation. Focus on getting enough sleep and sunlight and fresh air during the day. Stay hydrated and move.
For more information visit www.floliving.com/pms-guide
By Dr. Noha Elshatshat
Noha is a Dr of Medicine, a certified Functional Nutrition Counsellor and Mother who lives in Cork. You can contact her at; https://healingjourney.blog/

 Acid Reflux and having difficulty swallowing several years ago prompted me to go to my doctor. A brief chat and he prescribed proton pump inhibitors.
At home after I’d got the medication I read the possible side effects. OMG there must be a better way. So I went to my local health food store just to see if there was an alternative.
This experience changed the course of my life. The owner of the store had experienced the same symptoms and instead advised me on diet and recommended some supplements in powder form Turmeric, ginger, cinnamon, fennel, cardamom, liquorice. Also aloe juice. All this was to heal my stomach lining and start to balance my stomach acid.
Sugar, wheat and milk are the main causes of leaky gut or tears in your stomach lining and intestine. Anyone who eats these 3 foods most likely has an irritated or leaky gut. Processed foods containing these ingredients also harm your tummy.

During a Functional Nutrition Consultation your personal Counsellor will help you identify the root cause of your discomfort or condition, and exactly as description identify the foods that allow your body to function at it's optimum level. Your body is unique and so are you!
Healing your gut could heal your life as its not only indigestion and heartburn which this leads to; but Depression, Anxiety, Auto immune Diseases, Psoriasis, eczema, acne, cancer especially colon/bowel cancer and many other conditions too.

It turned out the difficulty in swallowing was due to stress and not chewing my food sufficiently.
​
And yes when I gave up sugar (organic honey or maple syrup was fine) milk and bread, carbohydrates, potatoes, rice, pasta etc (starch turns to sugar) and raw tomatoes (the malic acid irritates the stomach lining) wow did I feel better! I could get to sleep without my stomach and chest burning and uncomfortable sensations of fullness.
I started taking digestive enzymes which aided my stomach in the break down of some foods. I found meat still felt heavy on my stomach and took a while for my body to process.

But the break through and real healing started when I started drinking Jamu Juice.

This is a staple of Indonesian life, poorer countries still rely on methods passed down from the generations to stay well, doctors are expensive and they tend to use preventative measures.
So what is this magic juice? And magic it is because not only can it heal it can prevent many conditions.
Turmeric; Curcumin is the active component in Turmeric so  its very important to make sure its organic and 6% you can also use fresh organic turmeric which has a less bitter taste.
Turmeric affects the pain receptors in your body as it turns down inflammation wonderful if you experience arthritis, gout, IBS,PMS, general stiffness, frozen shoulder. It promotes healing, especially your stomach lining and lungs therefore beneficial to asthma sufferers and other lung conditions including cystic fibrosis.
Turmeric is also anti microbial and antiseptic so can aid your immune system to fight viruses .
Having stable blood sugar levels prevents many conditions including diabetes when taken as part of a healthy diet  but the upshot is it can optimize your metabolism so you burn more calories as it’s a polyphenol. It also has an impact on heart health by promoting healthy blood flow and stabilizing cholesterol  levels
Turmeric detoxifies your liver.
Curcumin may have a beneficial effect on Alzheimer’s as it can reduce the build-up of amyloids which are an early marker of this harrowing disease.

The second ingredient is Organic Root Ginger; Anti fungal qualities and can prevent stomach ulcers. Aids digestion. It can promote bile production and healthy bacteria in your gut. It’s anti inflammatory qualities can guard against headaches, soothing skin conditions such as acne and eczema.
 Most importantly it aids cognitive brain function and attention span.
Simliar to Turmeric it eases inflammation and can block bacterial infection. And also has been proven to significantly reduce the bad LDL Cholesterol and raise the good HDL Cholesterol.

Organic Honey; activates the release of melatonin for restful sleep and tryptophan a feel good amino acid which combats depression.
It’s low glycemic and a natural sweetener with none of the downsides of white processed sugar as long as it’s taken in moderation, 1 teaspoon or less is enough.

Local Honey fights pollen induced allergies and is also anti microbial and antiseptic and beneficial to your immune system. I also add cinnamon which also stabilizes blood sugar and is helpful to pre diabetics and those with diabetes. 

Organic lemon is a natural detox for your system, including your skin and promotes stabilization of digestive enzymes in your gut for healthy breakdown and digestion of food. High in Vitamin C and can prevent kidney stones.

This is how to make this amazing Life enhancing and healing drink and it s best to take a cup in the morning or once a day. I use bee pollen instead of honey as it’s an adaptogen for enhanced energy.
​JAMU JUICE - THE HEALING RECIPE
1 tsp approx 6% organic Turmeric or 1 fresh Organic Turmeric
1 tsp approx Organic Root Ginger peeled or to taste
½ tsp approx Organic Cinnamon
½ fresh organic lemon juiced plus a small piece of lemon rind again good for promoting digestive enzyme function.
Grind of organic black pepper
Small cup of off boiling water or coconut water (as in the video)
Why use organic ingredients? ; because pesticides on foodstuffs can cause toxic overload and inflammation and can be carcinogenic. Organic has more flavor and health giving properties.
Whizz everything up in a small nutribullet blender or simmer for 20 minutes and strain and enjoy.
https://www.youtube.com/shorts/mfrWS2v5C3o
​https://pubmed.ncbi.nlm.nih.gov/?term=Turmeric
https://pubmed.ncbi.nlm.nih.gov/?term=Ginger
https://pubmed.ncbi.nlm.nih.gov/?term=lemon
​https://pubmed.ncbi.nlm.nih.gov/?term=Honey
https://pubmed.ncbi.nlm.nih.gov/?term=cinnamon

Studies show that meditating for twenty minutes a day can reduce high blood pressure. This is a fact that has now been recognized by the medical profession everywhere and continues to be studied as an alternative to medications.

Along with a healthy diet and exercise, daily meditation gives that extra boost needed to reduce high blood pressure. Stress is a major contributing factor of high blood pressure and many forms of heart disease. Doctors are finding agree that meditation can reduce the negative effects of stress, lower stress hormones, and help you cope with future stress better. When your stress is under control, your blood pressure drops and stress hormone levels return to normal. You sleep better, create healthy eating patterns which increases general health.

Breathing techniques that calm the mind and alleviate stress require focusing the mind on the breath. When you do this, you train your mind to step back and let go of the stressful thoughts yet after meditation you will have the clarity to deal with negative situations or make important decisions. In this moment of concentration, you can see your problems and daily stresses as they are: empty, transient, and impermanent.

Every time you sit down in meditation, releasing your layers of stress, you are improving your blood pressure and creating more peace of mind. There is no faster, more effective way to calm yourself and get your life and your health back under your control than regular meditation.
 
Please call me to discus a session to learn this important life skill.

Tricia Monk 087 099 0970